Summer Barbecues While on Ideal Protein
There’s no rule that says you can’t barbecue while on IP! Here are some tips to enjoy your summer favorites while still staying on plan:
Bun-less Burgers and Grilled Chicken
Enjoy the barbecue classics without the guilt! On hamburgers, grilled chicken breast, or even portobello mushrooms, substitute the bun for a crunchy lettuce wrap and still load up on your favorite toppings.
Grilling over wood chips will add a great smokey flavor to your vegetables and proteins. Soak a handful of wood chips in water for 15 to 30 minutes, wrap them in tinfoil leaving the ends open, and place under the grills of your barbecue before cooking. Mix it up with different woods (mesquite, hickory, apple, etc) for different tastes.
Herbs and Spices
Wake up your taste buds by loading up on lots of different herbs and spices. Create a new spicy rub for your proteins or try grilling veggies with sprigs of herbs like rosemary or thyme.
Kick of summer with these tasty recipes…
BBQ Pork Ribs
4 lbs. of Pork Spare Ribs – boiled & fat drained
1/2 tsp Sea Salt
1/2 tsp Fresh Ground Black Pepper
1 Tbsp. Olive or Grapeseed Oil
1/2 cup Ideal Protein Maple Syrup
3 Tbsp. Apple Cider Vinegar
3 Tbsp. Dijon Mustard
1 Tbsp. Chili Powder
Heat barbecue and sprinkle ribs with sea salt & pepper, and leave them season while you make the sauce. In a medium saucepan, over medium-high heat, heat oil for 1 minute.
Stir in syrup, vinegar, mustard and chili powder. Reduce heat to low and simmer until slightly thickened – about 15-20 mins.
Place ribs on BBQ, cover and cook for 45 minutes, turning 3 times. Brush ribs with glaze and continue cooking for another 45 minutes, turning and brushing with glaze several times.
BBQ Spicy Shrimp
1 lb. medium shrimp, peeled and deveined, with tail shell intact
2 tsp. EVOO
1 Tbsp. Cajun seasoning – homemade or store bought
1/2 Tbsp. chipotle peppers in hot sauce, finely chopped
2 packets of Splenda
1 lemon or lime, sliced in wedges for garnish
Sea salt and pepper, for seasoning
In a large bowl, toss together the shrimp with the olive oil, Cajun seasoning, splenda and chopped chipotles in adobo sauce, and mix well to fully coat the shrimp. Cover and refrigerate for 30-60 minutes. Barbecue shrimp until they curl up and turn pink.
Spicy Chicken Legs
8-10 skinless chicken legs (scored, rinsed and patted dry)
2 tablespoons grapeseed oil
2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon chili powder
1/2 teaspoon dried cumin
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
In a small bowl, mix oil and spices. Put chicken in ziplock bag pour marinade over meat, close bag rub chicken with spice mixture, refrigerate for 30 minutes or more. Arrange on a baking sheet..Heat oven to 350F. Bake chicken 40 to 45 minutes or until cooked through. Variation- You could add some cherry tomatoes or other selected veggies before baking then garnish with fresh parsley, phase permitting.
Crab Stuffed Mushrooms
4 oz crabmeat, cartilage removed
1/4 cup minced scallions
2 tsp EVOO
2 Tbsp minced fresh parsley
1 Tbsp drained white horseradish
2 cloves garlic, minced (pressed)
2 drops Frank’s hot red pepper sauce
2 1/4 cup small mushrooms, stems removed* (24)
Ground red pepper to garnish
Combine scallions and oil. Soften scallions in a pan 1-2 minutes; stir in crabmeat, parsley, horseradish, garlic and pepper sauce. Stir well. Place half the mushrooms, stemmed sides up, in a 9″ pie plate. Fill each mushroom cap with crab mixture. Microwave on High 3-4 minutes, turning plate once. Remove mushrooms to serving plate; repeat with remaining mushrooms and filling. Let stand 2-3 minutes before serving. To garnish, sprinkle with ground red pepper. Optional: Add cooked red peppers, WF mayo, salt and pepper to taste. Bake instead of microwave.
Sheri’s Vegetable Salad
1 ½ cups Cauliflower, chopped
1 ½ cups Broccoli, chopped
½ cup Red Cabbage, finely chopped
¼ cup Scallions, diced
¾ cup Red bell pepper, diced
¾ cup Yellow bell pepper, diced
½ cup Celery, diced
¼ cup olive oil
2 Tbsp vinegar
2 tsp lime juice
1 ½ Tbsp Splenda
1 Tbsp ginger, minced
½ tsp salt
Toss all chopped vegetables into a large bowl.
Combine all dressing ingredients in a bowl and whisk until creamy- about 45 seconds.
Pour dressing over the vegetables and refrigerate about an hour before serving.
Chopped Pasta Salad
1 Packet Ideal Protein Rotini Pasta, cooked as directed (either flavor)
2 Tbsp. Walden Farms Caesar Dressing (or your choice)
1/2 cup cherry tomatoes, halved
1/2 cup sliced mushrooms
1/2 cup diced cucumber
1/4 cup sliced red onion
1/4 cup diced red bell pepper
Chopped green leaf lettuce
Chopped fresh basil, optional
Combine all ingredients and serve.
Take mushrooms, peppers, broccoli, cauliflower and asparagus (other select vegetables are welcome) cut into bite size pieces. Place on baking sheet, spray lightly with EVOO, sprinkle with roasted pepper and garlic spice. Bake 375 for 15 minutes or grill on the BBQ.
1 Medium Cabbage Head
Sea Salt and Pepper, to taste
Cut cabbage into 8-10 wedges; place on a double thickness of heavy-duty foil (about 24 in. x 12 in.). Spread both sides very lightly with EVOO. Rub both sides of cabbage with smashed garlic. Sprinkle with sea salt and pepper. Fold foil around cabbage wedges and seal tightly. Grill, covered, over medium heat for 20 minutes or until tender. Open foil carefully to allow steam to escape.
2 cups of radishes (halved)
1 Tbsp. EVOO
1/2 tsp Turmeric
Pinch of black pepper
1/4 tsp Ideal Salt or sea salt
1 tsp minced rosemary
1/2 tsp mustard powder
Pam cooking spray
Preheat oven to 425. Spray a baking sheet with Pam. Mix all ingredients in to a bowl and toss well. Spread the radishes on the baking sheet in a single layer. Roast for 30-40 minutes, flipping occasionally. Remove from oven when wrinkled and soft. Serve and enjoy. This recipe uses 2 cups of vegetables.
“Red, White and Blue” Dessert Ideas
- Ideal Protein Wild Berry Yogurt Drink
- Ideal Protein Strawberry Banana Drink – you can make popsicles!
- Ideal Protein Vanilla Pudding, topped with Walden Farms Strawberry and Blueberry Syrup