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2002/11/13, 10:04 AM
Here's some that were on in the past. I didn't take the time to credit the posters unless it was in the post.
BBQ CHICKEN BREASTS
Marinate chicken breasts in Poultry Marinade for 1 hour. Cook chicken over medium heat and brush with BBQ sauce lightly before serving.
1 cup vegetable oil
1/2 cup dry white wine
1 tsp. vinegar
1 garlic clove, finely diced
1/2 tsp. paprika
1/4 tarragon
2 tsp. salt
combine ingredients in a dish. Then simple submerge chicken breast(s). Good Luck!
CHICKEN PARMESAN
2 boneless / skinless chicken breasts
1/2 cup bread crumbs
2 tsp. grated parmesan
dash of salf & pepper
1 egg
2 tbsp. white flour
1 tbsp vegetable oil
1 cup tomato sauce
Ok. pound the chicken breast lightly until they are thin and tender. Next, in a dish combine parmesan, salt & pepper. Then in another dish beat the egg. Now, pat the chicken breast with flour, then into the egg, then into the parmesan concoction.
In an oblong dich, pour in the oil and heat onm MEDIUM for about 1 minute. Next, place the chicken into the dish and cook on MEDIUM for 2.5 munutes on each side.
Remove chicken from microwave and let stand 3 min.
Heat tomato sauce in a bowl at MEDIUM for 2 min.
Pour the sauce over the chicken.. and maybe some left over parmesan and you're done!
This can be served with rice, potatoes or pasta.
Hope that helps liven up your chicken breasts!
George - ft Staff
Herb chicken
this is from a global health and fitness newsletter:
Ingredients
3/4 cup carrots, sliced
3/4 cup turnips, sliced
2-1/4 lbs. potatoes, sliced
3 lemons, sliced
6 boneless, skinless chicken breasts
2 envelopes herb and garlic dry soup mix
1/2 cup water
To Prepare
Combine first 4 ingredients in a baking pan and top with chicken.
In a bowl, combine soup mix and water and pour over chicken and vegetables.
Bake uncovered at 375 degrees F for 50 minutes.
Servings
8
Nutritional Information, per Serving
Calories 350
Protein 30 g
Carbohydrate 50 g
Fat 4 g
Cholesterol 70 mg
Fiber 6 g
Sodium 850 mg
Recipe Sites
http://www.leanbodyforher.com/
http://www.fitnessonline.com/index.asp
http://www.muscleandfitness.com/
http://www.bodyforlife.com/nutrition
http://www.discoveryhealth.com ((Just look to the left side of the page and scroll down to where it reads "Diet & Fitness", click, then choose "Healthy Recipes"))
Protein Bars
Tofu Bars
1 box Tofu, drained and whipped or mashed (I use low-fat MORI-NU)
1/2 cup egg whites (All White's Brand not Eggbeaters as they have flavors in them )
2/3 cup protein powder ( I use the multi blend like HDT, Muscle Provider, Ultra Size with 0-3 carbs in them. If I use 100% whey it will need an extra tablespoon of flour because 100% whey make the batter wetter!You can use part MPR powder like Met Rx (but it will increase the carb ratio )
16-18 Splenda packets(can use Nutra-Sweet Equal which will be sweeter)
*i have never tried with sugar but the eqivalent would be 1/3 to 1/2 cup.
1/3 cup regular oats
1/3 cup whole wheat flour or oat flour OR grind 1/3 cup oats until very fine.
1 tsp vanilla and 1 tsp cinnamon
optional: 1/4 cup raisins and sprinke crushed almond slices
on top. Batter should not be thin like a cake more stiff like a brownie batter.
(I don't add baking powder because they get cake like with out it they are more dense)
Put in a small 8x8 pan spray with PAM (or other) bake about
18-22 min at 350. This is the tough part. They are done when they are firm on the top but still a little soft inside.
Tofu is a funny thing as it cools it gets firm. If you over cook it it will just dry out. You may have to experiment because of all the proteins on the market. Don't use soy they taste yucky with soy.
with low fat tofu this is about 40 % carb 45% protein and 15% fat
about 938 per pan so don't eat 1/2 of it like my husband does. let them COOL before cutting
Homemade Meal Replacement Bar
Makes 8 bars
1 c. raw oatmeal
1 ½ c. chocolate protein powder;
¼ c. reduced fat creamy peanut butter
½ c. nonfat dry milk powder
2 egg whites, beaten
½ c. raisins
¼ - 1/3 c. water
Mix all ingredients together in a bowl. Gradually add water to mixture . Spray a 9x9” square pan with cooking spray. Pour batter in pan and spread as best as you can . Bake in a preheated 325 degree oven for about 15 minutes .Let cool slightly; cut into 8 bars.
Nutritional stats per bar;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g.
Joann’s Tweaked Fool Yourself Cookies
Makes 8 cookies
1 T. fat free cream cheese
1 pkg. sugar free/ fat free hot cocoa mix
1/3 banana
1/3 c. oatmeal, raw
1 scoop either chocolate or vanilla protein powder
1 egg white
½ tsp. baking powder
½ tsp. vanilla
Preheat oven to 350 degrees.
Mash together banana and cream cheese in a med. bowl. Add egg white, vanilla and beat. In a separate bowl combine the 1/3 c. of the powdered oatmeal, hot cocoa mix, protein powder and baking powder. Slowly add the dry ingredients with the wet ingredients batter should be the consistency of thick cake batter. Spray your cookie sheet with cooking spray. Drop batter onto cookie sheet into 8 mounds . Bake for about 8 minutes. Remove cookies immediately to a wire rack to cool . The cookies rise slightly in the oven and the end result is a cake like texture.
Makes 8 cookies. Nutritional stats per cookie;
Calories:38
Proteins:4g.
Carbs:5g.
Fats:1/2g.
So eat the number of cookies that will give you your portion size.
Joann’s BFL Brownies
Makes 9 brownies
1 T. canola margarine
7 T. fat free cream cheese
½ c. Splenda sugar replacement
1 tsp. butter flavored extract
1 whole egg
2 egg whites
3 T. fat free miracle whip
½ c. uncooked oatmeal, blended to powder
¼ c. whole wheat flour
2 scoops chocolate protein powder
1/3 c. Hershey’s Cocoa
¼ tsp. baking powder
¼ tsp. salt
1 T. water
Preheat oven to 350 degrees.
In a med. bowl and using a hand mixer; mix together margarine, cream cheese, and miracle whip until light and fluffy. Add Splenda and butter flavored extract. Then add whole egg and egg whites; mix well. Set aside. In a separate bowl combine oatmeal powder, whole wheat flour, protein powder, cocoa, baking powder, and salt. Mix well to combine. Then add to liquid mixture and add the water. Pour batter into a 9x9” square pan that has been sprayed with cooking spray. Smooth batter evenly into pan. Bake for 20 minutes. Cool; then cut into 9 pieces. Nutritional stats per brownie;
Calories:99
Proteins:9g.
Carbs:9g.
Fats:3g.
Strawberry & Banana Meal Replacent Bars~~
Makes 6 bars
1 c. raw oatmeal
5 scoops of Strawberry protein powder
1/4 c. fat free cream cheese
1/2 c. non fat dry powder milk
2 egg whites
1/4 c. water
1 1/2 bananas, mashed
2 tsp. Canola oil
Preheat oven to 325 degrees. Spray a 9 x 9" square pan with cooking spray and set aside.
In a med. bowl combine oatmeal, protein powder, and dry milk. Set aside. In another bowl beat together with an electric hand mixer; cream cheese, egg whites, bananas, water and oil. Add the oat mixture and continue to beat until the two are combined. Pour batter into the prepared pan and bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars. Nutritional stats per bar are;
Calories:203
Proteins:22g.
Carbs:22g.
Fats:3g.
Protein bar recipe:
Ingredients:
1/2 cup (8 tbsp) Fat-free cream cheese
6 tbsp Reduced-Fat Natural Peanut Butter
4 scoops Chocolate Whey Protein (i used isopure)
about 1/8 cup Eggbeaters Egg Substitute
1 packet Nestle Carnation Fat-free hot cocoa mix
1/2 cup raw oatmeal (regular, slow cooking)
Splenda artificial sweetener (amt. depends on how sweet you want them)
-Heat cream cheese and PB in the microwave until soft. Mix well
-Add splenda until it's sweet
-Add a little of the Eggbeaters
-Add Protein and mix well. It will be hard to mix at first but will eventually mix in.
-Add Nestle Hot-cocoa mix and mix well. If it needs to be wetter, add more of the Eggbeaters
-When you get a nice, play-doh conssistancy, add oats and mix.
-Lightly spray wax paper with cooking spray.
-Place dough on wax paper and press out to desired thickness
-Chill in refrigerator for a while
-Cut into bars
**Nutritional info (for the whole recipe. divide as you like):
Calories- 1288
Fat- 36 g (8 g saturated)
Carbs- 74 g (16 g fiber)
Protein - 160 g
The ratio comes out to be:
Protein- 50%
Carbs- 25%
Fat- 25%
Protein Bar
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut (hence the above!)
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
Approx 5 carbs/15 grams protein per 1/6 recipe.
Homemade Protein Bars
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
Natural Health and Strength
This Make 16 Protein Bars
1 Cup of Natural Peanut Butter or LowFat Peanutbutter
1 1/2 cups Honey
2 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!)
3 cups dry,uncooked oatmeal
Directions:
Combine peanut butter and honey in a large nonstick pot, and warm it up over low heat . I start out with just the peanutbutter and honey, then add the protein powder,and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together.
Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural.
Nutritional Information:
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Calories:267
Fat:8 g
Protein: 18 g
Carbohydrates: 38 g
( nutritional info may vary depending upon the ingredients you use)
Rev8ball - nothing beats whole food. if you're trying to add quality excess cals for mass and strength, we developed this recipe for heavy training. we would do at least 2 a day:
1 cup of nonfat milk
1 cup of cranberry juice
1 tbsp of heavy cream
½ cup of dry instant oatmeal
2 tbsp of raw bran
½ cup of nonfat unflavored yogurt
1 tbsp of unsalted natural peanut butter
4 tsp of malt
¼ cup unsalted soy nuts
½ cup of prepared egg whites, i.e. “egg beaters”
1 tbsp of natural honey
2 scoops of blended protein (i.e. milk and egg)
1 banana
4-6 baby carrots
1-2 other pieces of whole fruit or vegetable, i.e. apple, tomatoes, etc., cut into pieces
ice
Pour the milk and juice into a large blender. Add the oatmeal, yogurt, peanut butter, malt, eggs, honey, and protein. Blend briefly, until items are partially mixed.
Stop the blender and scrape the sides, if needed. Start the blender again, and slowly add the nuts, banana, carrots, and fruit. Mix briefly. With the blender still on, slowly add ice. Blend entire combination until well mixed, pausing occasionally to pulse-blend and scrape sides as needed.
Drink slowly, generally taking about ½ hour to consume the entire shake.
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