High Protein – Low Carb Diet 3.21

Below is the “High Protein – Low Carb” menu I prepared for one of my valued clients today. This weeks nutritional food that I high lighted below are spicy Chickpeas* which were soaked over night and prepared “the old fashion – healthy way” not canned.

Pork Provencal
Pork tenderloin dusted with seasoned whole wheat flour and quickly sautéed. Gently simmered with onion, garlic, tomato, rosemary, thyme, black olives and capers. Served with Roasted -Spaghetti squash.

Pan – Seared Striped Bass All’amattriciana
Striped Bass seasoned lightly and seared till golden. Garnished with sautéed pancetta, onion, crushed pepper, garlic, grape tomatoes and balsamic vinegar. Served with Broccoli, red pepper flakes and toasted garlic.

Grilled Lemon Chicken
Free range chicken marinated with lemon, extra virgin olive oil and garlic seasoned with lemon pepper.
Served with Grilled Asparagus.

Cumin-Crusted Chilean Sea Bass
Sea bass rubbed with cumin, sea salt, freshly ground black pepper. Seared until golden.
Served with Stir-fried Asian vegetables.

5 each – Side Salad with assorted vegetables and spicy chickpeas*
Low fat, low Carb Italian Dressing

Brief History of Chickpeas (Garbanzo beans)

There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans. Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.

Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can be cooked in stews or curries, used cold in salads, and also ground and used as flour.

Nutrients in Chickpeas
Chickpeas are an excellent source of the essential trace element molybdenum. They are a very good source of fiber, folic acid, and manganese. They are an important source of macro nutrients, good source of protein, containing almost twice the amount of protein compared to cereal grains, as well as minerals such as iron, magnesium, copper, and zinc.

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Healthy Eating….. Bill

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