Duodenal Switch Friendly Recipes
Recent Posts
Topic: RE: Oven Fried Chicken
Bet it would be good (and less carbs) if you replace the bread crumbs with pork rind crumbs. That is what I do with fried chicken and it's pretty good. Will have to try it oven fried.
Topic: Shrimp Cobb Salad
From Woman's World magazine with no modifications.
2 hard boiled eggs
4 slices of bacon
6 cups torn green leaf lettuce
4 oz cheddar cheese, cut in 1/2" pieces
1 lb cooked, peeled, deveined large shrimp
1 avocado, pitted, peeled, cut into 1" pieces (I leave this out)
2 tomatoes cut into wedges
1 lemon
1/2 cup olive oil-and-vinegar salad dressing
3/4 tsp mustard powder
Cook bacon over medium-high heat until crisp. Drain on paper towels. Break into 1" pieces.
Line serving platter with lettuce. Top with cheese, bacon, eggs, shrimp, avocado and tomatoes. Grate 1 and 1/2 tsp zest and squeeze 2 tbsp juice from lemon and stir into salad dressing with mustard until blended. Drizzle over salad just before serving.
6 Servings
Protein 26g
Carbs 4g
2 hard boiled eggs
4 slices of bacon
6 cups torn green leaf lettuce
4 oz cheddar cheese, cut in 1/2" pieces
1 lb cooked, peeled, deveined large shrimp
1 avocado, pitted, peeled, cut into 1" pieces (I leave this out)
2 tomatoes cut into wedges
1 lemon
1/2 cup olive oil-and-vinegar salad dressing
3/4 tsp mustard powder
Cook bacon over medium-high heat until crisp. Drain on paper towels. Break into 1" pieces.
Line serving platter with lettuce. Top with cheese, bacon, eggs, shrimp, avocado and tomatoes. Grate 1 and 1/2 tsp zest and squeeze 2 tbsp juice from lemon and stir into salad dressing with mustard until blended. Drizzle over salad just before serving.
6 Servings
Protein 26g
Carbs 4g
Topic: Old-Fashioned Brown Sugar Barbecue Chicken
From Woman's World with modifications.
Ingredients
1/2 cup ketchup
3 tbs packed dark brown sugar
3 tbsp apple cider vinegar
2 tbsp spicy brown mustard
2 tsp dried marjoram
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
4-5 lbs chicken pieces
Prepare grill for direct and indirect heat cooking. Combine ketchup, brown sugar, vinegar and mustard.
Combine marjoram, salt, pepper and garlic powder and sprinkle over chicken. Place chicken skin side down on the grill over direct heat. Cover and grill until browned. Approx 5 minutes. Turn chicken over and transfer to indirect heat.
Divide sauce in half and reserve one part. Brush chicken with remaining sauce. Cover grill and coo****il no longer pink near the bone (approx 25-35 mins). Brush with the reserve sauce during the last 10 minutes of grilling time.
No grill cooking instructions:
Preheat oven to 400'F. Place chicken on rack in shallow roasting pan. Roast 20 mins. Brush with one part of the sauce. Roast 20 more minutes brushing with the remaining sauce during the last 10 mins of cooking time.
Makes 8 servings
Protein 33g
Carbs 9g
Ingredients
1/2 cup ketchup
3 tbs packed dark brown sugar
3 tbsp apple cider vinegar
2 tbsp spicy brown mustard
2 tsp dried marjoram
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
4-5 lbs chicken pieces
Prepare grill for direct and indirect heat cooking. Combine ketchup, brown sugar, vinegar and mustard.
Combine marjoram, salt, pepper and garlic powder and sprinkle over chicken. Place chicken skin side down on the grill over direct heat. Cover and grill until browned. Approx 5 minutes. Turn chicken over and transfer to indirect heat.
Divide sauce in half and reserve one part. Brush chicken with remaining sauce. Cover grill and coo****il no longer pink near the bone (approx 25-35 mins). Brush with the reserve sauce during the last 10 minutes of grilling time.
No grill cooking instructions:
Preheat oven to 400'F. Place chicken on rack in shallow roasting pan. Roast 20 mins. Brush with one part of the sauce. Roast 20 more minutes brushing with the remaining sauce during the last 10 mins of cooking time.
Makes 8 servings
Protein 33g
Carbs 9g
Topic: Shrimp Primavera
From Kraft Canada. Made this for dinner one night when I had company and I just avoided the pasta part but it was good on it's own.
Ingredients
2 cups rotini pasta, uncooked
1/2 cup Zesty Italian Dressing
1lb uncooked deveined peeled shrimp
1 cup matchlike carrot sticks (FYI I bought a package of these at Walmart already cut up like this)
1 cup sugar snap peas
1 cloves garlic, minced (I didn't have any and used garlic powder instead. Can't remember how much I used though but it was good)
2 tbsp Grated Parmesan cheese (again I used extra but not sure how much, also used real shredded parmesan instead of the dry grated kind)
1 tsp lemon zest
Cook pasta as directed on package.
Meanwhile, heat dressing in large nonstick skillet on medium heat. Add shrimp, vegetables and garlic. Cook and stir for 3-4 minutes until shrimp turn pink and vegetables are crisp tender.
Drain pasta. Add to shrimp mixture. Toss to coat. Sprinkly with cheese and lemon zest.
Makes 4 regular servings.
Protein 33g
Carbs 42g (with the pasta)
Ingredients
2 cups rotini pasta, uncooked
1/2 cup Zesty Italian Dressing
1lb uncooked deveined peeled shrimp
1 cup matchlike carrot sticks (FYI I bought a package of these at Walmart already cut up like this)
1 cup sugar snap peas
1 cloves garlic, minced (I didn't have any and used garlic powder instead. Can't remember how much I used though but it was good)
2 tbsp Grated Parmesan cheese (again I used extra but not sure how much, also used real shredded parmesan instead of the dry grated kind)
1 tsp lemon zest
Cook pasta as directed on package.
Meanwhile, heat dressing in large nonstick skillet on medium heat. Add shrimp, vegetables and garlic. Cook and stir for 3-4 minutes until shrimp turn pink and vegetables are crisp tender.
Drain pasta. Add to shrimp mixture. Toss to coat. Sprinkly with cheese and lemon zest.
Makes 4 regular servings.
Protein 33g
Carbs 42g (with the pasta)
Topic: Oven Fried Chicken
From Quick & Simple with modifications
1 large egg white
2 tbsp milk
1 tsp lemon pepper herb blend (ie. Mrs Dash)
1/2 cup bread crumbs
1/4 tsp paprika
Four 4 oz boneless, skinless chicken breasts
1. Preheat oven to 400'F. Mist a shallow baking pan with nonstick cooking spray.
2. In a small bowl, beat egg white with a whis****il frothy; whisk in milk. In another bowl, combine herb blend, bread crumbs and paprika, mixing well.
3. Dip chicken in egg white-milk mixture and then coat with seasoned bread crumbs. Transfer to prepared pan. Bake for 30 minutes or until chicken is golden brown and juice run clear when thickest part of meat is pierced with a fork
Protein 29g
Carbs 10g
1 large egg white
2 tbsp milk
1 tsp lemon pepper herb blend (ie. Mrs Dash)
1/2 cup bread crumbs
1/4 tsp paprika
Four 4 oz boneless, skinless chicken breasts
1. Preheat oven to 400'F. Mist a shallow baking pan with nonstick cooking spray.
2. In a small bowl, beat egg white with a whis****il frothy; whisk in milk. In another bowl, combine herb blend, bread crumbs and paprika, mixing well.
3. Dip chicken in egg white-milk mixture and then coat with seasoned bread crumbs. Transfer to prepared pan. Bake for 30 minutes or until chicken is golden brown and juice run clear when thickest part of meat is pierced with a fork
Protein 29g
Carbs 10g
Topic: Shrimp or Crab Cheese Dip
From Kraft Canada with modifications
250g cream cheese, softened
340g cooked shrimp or crab, chopped (approx 2 cups)
3/4 cup ****tail sauce
1/2 cup parmesan shredded cheese
2 green onions sliced
Mix first four ingredients then sprinkle with green onions.
250g cream cheese, softened
340g cooked shrimp or crab, chopped (approx 2 cups)
3/4 cup ****tail sauce
1/2 cup parmesan shredded cheese
2 green onions sliced
Mix first four ingredients then sprinkle with green onions.
Topic: Beef Taco Skillet
From redbook magazine but slightly modified.
Ingredients
1lb ground beef
1 can (10 3/4 oz) condensed tomato soup
1/2 cup water
6 low carb flour tortillas (6") cut into 1" pieces
1 cup shredded cheddar cheese
Directions
Cook beef in skillet over medium-high heat until well browned stirring often to separate meat. Pour off fat. Stir soup, water and tortillas in skillet and heat to a boil. Reduce heat to low. Cook 5 mins. Stir. Top with cheese.
Topic: Chicken Cheese Soup
From a package of chicken I got at Costco.
Ingredients
1 cup shredded carrots
1/4 cup green onion, sliced
3 tbsp butter
1/4 all purpose flour
2 cups milk
250 ml chicken broth
350 g chunked chicken breast
1 cup cheddar cheese, shredded
1/2 tsp Worcestershire sauce
1/8 tsp black pepper
Directions
In a medium saucepan, cook carrots and green onion in hot butter about 10 minutes or until tneder but not browned. Stir in flour. Slowly add milk, chicken broth, Worcestershire sauce and black pepper. Cook and stir until thickened and bubbly. Stir in chicken and cheese. Cook and stir over low heat until cheese melts. Serve hot.
I don't have nutritional info for this one but I'd likely tweak the recipe a bit anyhow with more butter, less flour and definitely more cheese. Will keep you all posted after I try it. Or if someone else tries it first, please post your reply below and let me know how it turned out.
Ingredients
1 cup shredded carrots
1/4 cup green onion, sliced
3 tbsp butter
1/4 all purpose flour
2 cups milk
250 ml chicken broth
350 g chunked chicken breast
1 cup cheddar cheese, shredded
1/2 tsp Worcestershire sauce
1/8 tsp black pepper
Directions
In a medium saucepan, cook carrots and green onion in hot butter about 10 minutes or until tneder but not browned. Stir in flour. Slowly add milk, chicken broth, Worcestershire sauce and black pepper. Cook and stir until thickened and bubbly. Stir in chicken and cheese. Cook and stir over low heat until cheese melts. Serve hot.
I don't have nutritional info for this one but I'd likely tweak the recipe a bit anyhow with more butter, less flour and definitely more cheese. Will keep you all posted after I try it. Or if someone else tries it first, please post your reply below and let me know how it turned out.
Topic: Egg & Sausage Mug
Got this recipe through Hungry Girl website and she has tons of variations. This is the one I tried this morning with my modifications (extra cheese, regular sausage instead of veggie sausage, etc) and it was DELICIOUS!!!
Ingredients
1 sausage round
1 tbsp SF syrup
1/2 cup liquid egg subsitute (I used cheese & chive flavor)
1/3 cup cheese (I used cheddar)
Directions
Microwave the sausage patty for 45 seconds then use a fork to break up into small pieces. Add 1tbsp syrup and stir to coat the sausage pieces. Add the liquid egg subsitute and microwave for 1 minute. Remove and stir. Microwave for another 45 seconds. Remove and stir. Add cheese either shredded or broken up into small pieces. Microwave for another 15 seconds. Stir and enjoy.
It is recommended to use a larger size mug rather than a standard size. Also it's a good idea to spray with non-stick spray prior to starting. Finally, once you're finished, fill the mug wit hot soapy water to help make cleanup easier.
Nutritional Info
This could change depending on how much cheese you decide to use or if you prefer bacon instead of sausage, etc. The info below is based on my ingredients list above and is for the whole recipe which was 2 servings for me. And I only kept track of protein and carbs while making it.
Protein - 26g
Carb - 8g
Topic: Peanut Butter Protein Balls, Cheesecake Protein Balls, Chocolate Chip Mint Protein Balls
This was originally posted in one of the forums but I can't remember from who to give them credit.
PEANUT BUTTER PROTEIN BALL RECIPE©
1 CUP of Peanut Butter (smooth or junky)..your preference
1 CUP of vanilla protein powder (again...your choice!!)
1 CUP of Rice Crispy Cereal (or granola...again, your choice!!)
Splenda to suit your taste
1/3 cup of water (set aside in a bowl)
3 tablespoons of Cocoa Powder (i really love the70% cacao powder..no sugar too!)
3 packets of SPLENDA to be used for coating
1. MIX peanut butter, protein powder together.
2. FOLD in the rice crispy cereal
3. MIX peanut butter, protein and cereal until ingredients are well mixed.
4. ADD Splenda to suit your taste (optional...but it adds a bit of that "sweet" flavor that we crave!)
5. DIP finger tips in water and coat the palm of your hand
6. FORM 1" balls with the protein ball mixture
7. ROLL the 1" balls in cocoa powder and Splenda (packets work best..use more or less to suit your taste) so that they resemble a truffle
8. REFRIGERATE and enjoy cold (they keep for about a week...IF everyone doesn't eat them before you do! LOL) CHEESECAKE PROTEIN BALL RECIPE©
OKAY!
Instead of PB, use Cream Cheese!!!! Instead of Cocao Powder, use chopped almonds or macadamia nuts! Add some vanilla extract for a yummy taste!!!
Want more of a cheesecake consistency?!?!??! ADD one EGG, 1 tablespoon of flour with pure vanilla extract... Bake at 350 for about 10-12 minutes.. COOL and ENJOY!!! Want a little bit of fruit with it?!?!?!
ADD 1/4 tablespoon of 100% Real Fruit jam (I love the blackberry 100% preserves...What a heavenly treat...curbs the sweet craving AND is good for you!!
Each 1" protein ball has about 10 grams of protein (give or take a gram if you use more or less of the PB or Cream Cheese)... and if you use 100% complex carbohydrate cereal such as Rice Crispies or Granola, it can bump up the protein AND fiber!!!
When I make these (I still do at 5 years post!!), I have to tell my kids to STAY AWAY FROM EM! LOL
Hope this helps!! Just eating 4 a day can easily at 40 grams of protein!! Add this with some lean turkey or tuna and you will easily surpass your daily requirement!! CHOCOLATE CHIP MINT PROTEIN BALLS© (Chips are optional!!)
1 CUP of cream cheese
1 CUP of chocolate protein powder
1/4 teaspoon of pure vanilla extract
1/4 teaspoon of mint extract
1/2 Cocoa Powder (set aside half for coating)
Splenda to taste
1/3 cup of water
OPTIONAL: 1/4 cup or more of carob chips or sugar free chocolate chips (Hersheys makes one now!!!) OR if you are like me and have a horrible reaction to sugar free products, I use about 1/2 handful of dark chocolate morsels)
OPTIONAL: Dark chocolate shavings (also can use sugar free!)
1. MIX cream cheese, protein powder, extracts, Splenda, 1/4 cup of cocoa powder together
2. FOLD in carob chips or chocolate chips (optional!!)
3. Form 1" balls
4. Dip fingers in water and coat the palm of your hand
5. ROLL in remaining cocoa powder
6. REFRIGERATE
7. ENJOY!!!!
As with the basic protein ball (peanut butter) recipe, the average protien for each ball is about 10 grams (less or more depending on the type of protein powder you use and also the size of balls)
PEANUT BUTTER PROTEIN BALL RECIPE©
1 CUP of Peanut Butter (smooth or junky)..your preference
1 CUP of vanilla protein powder (again...your choice!!)
1 CUP of Rice Crispy Cereal (or granola...again, your choice!!)
Splenda to suit your taste
1/3 cup of water (set aside in a bowl)
3 tablespoons of Cocoa Powder (i really love the70% cacao powder..no sugar too!)
3 packets of SPLENDA to be used for coating
1. MIX peanut butter, protein powder together.
2. FOLD in the rice crispy cereal
3. MIX peanut butter, protein and cereal until ingredients are well mixed.
4. ADD Splenda to suit your taste (optional...but it adds a bit of that "sweet" flavor that we crave!)
5. DIP finger tips in water and coat the palm of your hand
6. FORM 1" balls with the protein ball mixture
7. ROLL the 1" balls in cocoa powder and Splenda (packets work best..use more or less to suit your taste) so that they resemble a truffle
8. REFRIGERATE and enjoy cold (they keep for about a week...IF everyone doesn't eat them before you do! LOL) CHEESECAKE PROTEIN BALL RECIPE©
OKAY!
Instead of PB, use Cream Cheese!!!! Instead of Cocao Powder, use chopped almonds or macadamia nuts! Add some vanilla extract for a yummy taste!!!
Want more of a cheesecake consistency?!?!??! ADD one EGG, 1 tablespoon of flour with pure vanilla extract... Bake at 350 for about 10-12 minutes.. COOL and ENJOY!!! Want a little bit of fruit with it?!?!?!
ADD 1/4 tablespoon of 100% Real Fruit jam (I love the blackberry 100% preserves...What a heavenly treat...curbs the sweet craving AND is good for you!!
Each 1" protein ball has about 10 grams of protein (give or take a gram if you use more or less of the PB or Cream Cheese)... and if you use 100% complex carbohydrate cereal such as Rice Crispies or Granola, it can bump up the protein AND fiber!!!
When I make these (I still do at 5 years post!!), I have to tell my kids to STAY AWAY FROM EM! LOL
Hope this helps!! Just eating 4 a day can easily at 40 grams of protein!! Add this with some lean turkey or tuna and you will easily surpass your daily requirement!! CHOCOLATE CHIP MINT PROTEIN BALLS© (Chips are optional!!)
1 CUP of cream cheese
1 CUP of chocolate protein powder
1/4 teaspoon of pure vanilla extract
1/4 teaspoon of mint extract
1/2 Cocoa Powder (set aside half for coating)
Splenda to taste
1/3 cup of water
OPTIONAL: 1/4 cup or more of carob chips or sugar free chocolate chips (Hersheys makes one now!!!) OR if you are like me and have a horrible reaction to sugar free products, I use about 1/2 handful of dark chocolate morsels)
OPTIONAL: Dark chocolate shavings (also can use sugar free!)
1. MIX cream cheese, protein powder, extracts, Splenda, 1/4 cup of cocoa powder together
2. FOLD in carob chips or chocolate chips (optional!!)
3. Form 1" balls
4. Dip fingers in water and coat the palm of your hand
5. ROLL in remaining cocoa powder
6. REFRIGERATE
7. ENJOY!!!!
As with the basic protein ball (peanut butter) recipe, the average protien for each ball is about 10 grams (less or more depending on the type of protein powder you use and also the size of balls)
