Prosciutto Protein Power

I thoroughly enjoy meat and cheese. Although I can get along nicely on a low-fat diet much of the time, there are other times when I simply need some good old saturated fats to fill my pores with oil. If you enjoy this sort of a thing, then this snack item might be the perfect fit for you.

The idea of wrapping a bit of mozzarella with a slice of prosciutto is hardly something I invented myself, but to be honest, I’m not the sort of person who invents recipes.

Cheese PackageMy prosciutto mozzarella rolls are pretty simple. In their latest version, I did my shopping at Costco. The ingredients were 2 one-pound packages of mozarella ($6.89) and an 18-ounce package of three different meats, prosciutto and two salami-like varieties ($11.69).

Preparation was slightly more complicated. I opened one of the packages of cheese and cut it in half across the middle. I then divided the resulting halves into quarters and then eighths and eventually sixteenths. My goal was to wind up half-ounce bars of mozarella. Since this cheese is rounded on the ends, I had to do some slightly imaginative cutting to yield approximately equal segments. Because of this guesstimating, I’m pretty sure that the calorie count is only approximate. I won’t tell if you won’t.

Meat PackageAfter creating 32 half-ounce cheese portions, I set to work on the meat. This was terribly complicated and involved opening the package and separating the individual slices. Actually, getting the prosciutto apart was a bit challenging. (As the prosciutto was considerably larger than the salamis, I cut the whole stack in half and used half slices of it. Using entire slices will add only about 13 calories to your resulting roll, so that choice is 100% up to you.) I wound up using only 5.3 ounces of meat for the pound of cheese, so even after doing the other pound of cheese, I’ll have a very nice portion of meat remaining.

Having gotten this far, I simply rolled the meat around the cheese and put the resulting finished products in a tub for the refrigerator. Some people add basil to cheese before rolling the meat on. I considered painting some pesto onto mine. I’ll probably give that a try for the next batch.

A Tasty TreatSo what do we have in the way of results? I wound up with 30 rolls in the fridge. (Yes, I ate one and Olivia ate one. There were 32 made.)

On the calorie front, the cheese comes in at 70 calories per ounce, thus each roll has 35 calories in cheese. The 3 meats have 3 counts, ranging from 60 to 90 calories per ounce. Since there are roughly 6 slices per ounce, the portions I used range from 10 to 15 calories per roll. I’ll just go with the highest number and say that these rolls carry 50 calories each. That’s not too bad.

Certainly there are cheaper snacks about, but I’m pleased on that count as well. The cheese, once thoroughly divided and subdivided, costs just below $.11 per roll. The meat adds another $.07. So each roll cost me a whopping 18 cents.  I’ve been finding two of these to be a very satisfying post workout snack, for when the body is screaming for protein. That snack costs me 36 cents and only 100 calories.

On the economics front, a previous batch of these, made from ingredients purchased at a Walmart grocery cost me $.37.5 per roll. Clearly there’s a value in going the bulk route.

Philly Cheesesteak Stuffed Peppers

379b138c004e6dbff942d58021d96bdfPenny and I have been leaning in a Paleo direction lately. I’d been controlling calories pretty well but not eating enough quality stuff. She needed to get jump-started. This recipe popped up on Facebook and then popped up on my dinner table recently.



8 oz. Thinly Sliced Roast Beef
8 Slices Provolone Cheese
2 Large Green Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Baby Bella Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste


Slice peppers in half lengthwise, remove ribs and seeds.In a large sauté pan over low-medium heat, add butter, olive oil, garlic, mushrooms onions and a little salt and pepper.  Sauté until onions and mushroom are nice and caramelized.  About 30 minutes.Preheat oven to 400°Slice roast beef into thin strips and add to the onion/mushroom mixture.  Allow to cook 5-10 minutes.Line the inside of each pepper with a slice of provolone cheese.  Fill each pepper with meat mixture until they are nearly overflowing.  Top each pepper with another slice of provolone cheese.Bake for 15-20 minutes until the cheese on top is golden brown.

Here’s the beauty of the thing. They come in at between 300 and 400 calories per pepper. We scaled ours back from the recipe above by cutting back a bit on the main calorie culprits: the cheese, butter, and oil. For that modest count, you get some terrific cheese, some savory meat, and the decadent feel of butter. What’s not to love.
Yes, you have something like 18 g of fat here, but that’s not a day-killing amount, provided you don’t eat biscuits and gravy for your other two meals. You get a reasonable measure of carbs but 30 g of protein.
Throw in the fact that you’ll have the righteous feel of that half green pepper with all its vitaminy goodness, and this is a guilt-free indulgence.

Food was made for the person; not the other way around. I intend to enjoy my food while still eating wisely.