|
2004/10/10, 03:55 PM
I think we need a tac at the top of the page here of just healthy bodybuilding recipe's, what's everyone think?
|
|
|
|
2004/10/10, 04:16 PM
I agree! I don't know many recipes though LOL!
|
|
2004/10/10, 05:51 PM
============
Quoting from nutritionworks:
I agree! I don't know many recipes though LOL!\
=============
That's what the threads for:big_smile:
Here's one
Turkey Chili
1/3 lb White ground turkey
1/3 cup black beans
mushrooms, onions, hot sauce, chili seasoning(watch sodium), hot sauce
Simmer all ingredients on low heat for about 20 min
40P/30C/2F - 9g fiber
|
|
2004/10/10, 05:53 PM
Great for bulking
1C raw oats
12-14oz. water depending on your consistancy preferences
blend the two if preferred.
Add 2 scoops whey (chocolate will make this chocolate flavored, any other flavor will make it whatever flavor they are)
2 TBSP PB
an ice cube to chill it
Blend 30-45 seconds and voila!
721calories 67p/66c/24f
|
|
2004/10/10, 06:56 PM
I have suggested a recipe forum to George and Adrian - we will see what happens!
|
|
2004/10/10, 07:09 PM
Here is a great site I posted a long time ago. Check it out. http://www.mrsbishwitskitchen.com/forums/default.asp
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2004/10/10, 07:47 PM
here's a pudding recipe I found, not exactly super healthy but i would consider it a healthy cheat snack.
Combine in a large bowl:
1 1/2 cups skim milk
1/2 packet pudding mix
2 scoops protein powder
Make sure the flavor of protein powder matches the pudding mix otherwise it can be pretty nasty!!
Andrew where's that ice cream recipe i saw you post a little while ago?
|
|
2004/10/10, 10:07 PM
Peanut pudding thingie:
200G cottage cheese
1/4cup skim milk
2tsp splenda
3tsp natty PB
Blend it all together and whack that baby in the freezer for around 2-3 hours.
Fan freakin tastic stuff, I used to hate CC but now I look forward to it every night.
Another alternative if you dont want all the PB fat is to throw in a tsp of vannila essence, in place of the PB, kinda tastes a little like cheese cake but I still prefer PB.
|
|
2004/10/10, 10:08 PM
Tortilla picante loca del pollo
This one is more of a main dish, so roll-up your sleeves, throw on your chef’s hat, and step up to the kitchen. Slice one grilled chicken breast in strips, then mix the following in a bowl: ½ cup cottage cheese, ½ cup salsa, 1 chopped roma tomato, 2 slices of onion (chopped), and a dash of salt, pepper, and ground cumin. Lay out 2 whole wheat tortillas, and layer them first with the chicken, then the mixture. Wrap them up, and put them in the oven for 5-10 minutes at 400-degrees, or nuke them in a pinch.
|
|
2004/10/10, 10:09 PM
Dessert Fudge Shake
Throw these in a blender: ½ cup cottage cheese, 1 scoop chocolate protein powder, a dash of spenda, 1 cup of ice, ½ cup water. Blend for 30 seconds, open the lid, throw in 1 oz. walnuts, and chop for a few seconds. It tastes like an ice cream dessert, no kidding.
|
|
2004/10/10, 10:09 PM
EFA Shake
This one kills two birds with one stone: flax oil and cottage cheese. Separately, they can cause repulsion and dry-heaving. But throw them in a shake and they're magic. Put these in an electric blender: one scoop chocolate protein powder, 2 tablespoons whole flax seeds, ½ cup cottage cheese, 1 cup ice, couple of dashes Spenda. Blend on high for about a minute, until all of the flax seeds have been ground.
Fruit Shake
Take frozen berries (blueberries, strawberries, raspberries, or a mixture thereof), and mix them in an electric blender with 1 scoop vanilla or strawberry protein powder, 1 cup ice, ½ cup cottage cheese, some Splenda, and ½ cup of nonfat milk (or vanilla soymilk if you’re feeling kinky). Blend for 30 seconds to 1 minute.
|
|
2004/10/10, 10:09 PM
Cheesecake Shake
Go buy some lowfat Jell-O cheesecake mix, and add one tablespoon to this mix: 1 scoop vanilla protein powder, ¾ cup of cottage cheese, 1 cup ice cubes, a dash of Splenda, and just enough water to mix it in a blender. To make this really special, add a couple of drops of vanilla extract and a graham cracker. Blend on high for 30 seconds to 1 minute.
Blueberry Cheesecake
Use another tablespoon of the cheesecake Jell-O, and mix with the following in an electric blender: ¾ cup frozen blueberries, ¾ cup cottage cheese, 1 scoop vanilla protein powder, 1 cup ice, and ½ cup water. Blend on high for 30 secs, then pour into a bowl and top with about ½ inch of raw oat bran. Lightly press the oat bran into the mix , until it looks like a crust, then refrigerate for an hour.
|
|
2004/10/10, 10:09 PM
Peanut Butter Cup Pudding
Put 1 scoop chocolate protein powder, 1 tablespoon chocolate fudge Jell-O mix, 2 tablespoons natty peanutbutter, ¾ cup cottage cheese, 1 cup ice cubes, and ½ cup water in a blender, blend on high for 1 minute. Pour it into a bowl, sprinkle with chopped walnuts, and refrigerate for an hour.
|
|
2004/10/10, 10:11 PM
Protein pancakes:
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice
Simply stir together in a mixing bowl, cook on a frying pan, using fat free pam. MMM!! MMM!!
49 grams of protein, 54 grams carbs (complex), 6g fat.
|
|
2004/10/10, 10:17 PM
Egg Enchiladas
Ingredients
-----------
8 tortillas ( whole wheat preferably! )
1 cup grated non/lowfat cheese
1 cooked potato, diced
1 thawed chicken breast, cubed
1/3 cup green pepper, chopped
1/3 cup onion, chopped
2 whole mushrooms, sliced
1/2 teaspoon black pepper
8 eggs / 16 egg whites / 2 cups egg-substitute
1 can tomato sauce
3/4 cup water
1 tablespoon chili powder
Instructions
------------
1) Coat a large skillet with non-stick non-fat cooking spray. Pre-heat to medium or medium-high. Add potatoes, chicken cubes, green peppers,
onions, mushrooms, and black pepper to skillet. Stir until chicken is cooked completely.
2) Reduce heat to medium-low,and add the eggs. Cook for 1-2 minutes without stirring. Then, scramble until fully cooked. Remove the skillet from the heat, and cover to
keep warm.
3) To make the sauce, place the tomato sauce, 3/4 cup of the
water, and chili powder in skillet. Place over medium-high heat, and bring to a boil. Reduce heat to low once it boils to keep it warm.
4) Coat a 9x13 baking pan with non-stick non-fat cooking spray and set aside. Using tongs, dip a tortilla in sauce for 5-10
seconds, coating both sides. Lay the tortilla on a flat surface ( plate ), and spoon about 1/3 cup of filling along the bottom. Roll the tortilla up and place seam
side down in dish. Repeat with the remaining tortillas.
5) Pour the leftover sauce over the filled tortillas, and
sprinkle with the cheese. Bake at 375 degrees F for 9-12 minutes.
Nutrition Facts*
---------------
Serving size: 2 enchiladas
Calories: 317
Fat: 1.5 grams
Protein: 38 grams
Carbohydrates: 29 grams
Enjoi!
* These numbers are approximates based on the ingredients I used. I used 16 egg whites, if you use whole eggs the fat content will go up a little.
:)
|
|
2004/10/10, 10:19 PM
Bourbon Chicken
by LinMarie
2 lbs boneless chicken breasts, cut into bite size pieces
1-2 tablespoon olive oil
1 clove garlic, crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup apple juice
1/3 cup light brown sugar
2 tablespoons catsup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce
|
|
2004/10/10, 10:19 PM
Night time delight
1 cup cottage cheese
1 scoop whey
1 tbsp PB
2 tbsp flax meal
blend it all up and add a dash of cinnamon
475 cals
protein-55g
carb-16g (5g of fibre)
fat-21g
|
|
2004/10/10, 10:20 PM
talian Beef with Pasta
8 oz. whole wheat pasta
12 oz. (3/4 lb) extra lean ground beef
1 c. chopped onion
1 tsp. garlic, minced
1/2 tsp. oregano
19 oz can Italian-style stewed tomatoes, undrained
3/4 c. low-sodium, low-fat beef broth
1/4 c. tomato paste with roasted garlic
1 med.-large zucchini, halved lenghtwise and sliced in to 1/4" thick halfmoons
1/4 c. grated Parmesan cheese
1. Cook pasta al dente according to package directions. Drain well, return to pot, cover to keep warm.
2. In large, nonstick skillet, brown hamburger, stirring to crumble, until no longer pink. Drain off excess fat, add onions, garlic and oregano. Cook for until onions are soft. Add a little water if skillet becomes dry. Add the tomatoes, broth, paste and zucchini. Cover and cook for about 5 minutes, stirring occasionally until zucchini are tender.
3. Add the pasta to the skillet mixture, toss over low heat to mix well. Add a little more broth if the mixture seems too dry. Serve hot, topped with a sprinkle of cheese.
|
|
2004/10/10, 10:21 PM
Whey Protein Waffles
(4 scoops) vanilla protein
1 egg
1/2 c water
1/4 tsp baking soda
1/4 tsp salt
1/4 tsp vanilla
Mix thoroughly makes 2 waffles.
|
|
2004/10/10, 10:23 PM
Smoothie tips:
Smoothies, Shakes and Drinks
Shake tips:
* Use ice when ever possible, The taste will be much improved and shake will foam less
* Put wet ingredients in blender first to reduce the chance of clogging up
* Use vanilla or banana protein if flavour not specified
Fruit Cooler
1 scoop Protein Power
6oz unsweetened fruit juice such as orange, cranberry or pineapple
4-6 ice cubes
Blend until smooth
Orange Blossom Special
1 scoop Protein Powder
1/2 tsp orange extract
1/2 tsp vanilla extract
8oz. non-fat milk
4-6 ice cubes
Blend until smooth
Peach Melba Smoothie
1 scoop Protein Powder
1/2 fresh peach
1/2 tsp vanilla extract
1/2 tsp raspberry extract
8oz non-fat milk
4-6 ice cubes
Blend until smooth
Super Chocolate-Walnut Cooler
Recipe Instructions:
1 scoops Choc. Protein Powder
1/2 tsp chocolate extract
1/2 tsp walnut extract ( for crunchy use real walnuts)
8oz non-fat milk
4-6 ices cubes
Blend until smooth
Orange-banana-strawberry
Recipe Instructions:
Ingredients:
1 scoops protein
1 banana
1 cup orange juice
3 strawberries
4 ice cubes
blend until smooth
Strawberry Breeze
Recipe Instructions:
1 Cup frozen strawberries
1 scoop strawberry Protein Powder
1 can diet creme soda ( or regular)
Blend together until smooth
CreamSicle
1 Serving Vanilla Protein Powder
3 oz cold water
7 medium sized ice cubes
2 oz orange juice
Blend until smooth and serve
|
|
2004/10/10, 10:25 PM
Quick Turkey and Bean Ragout
Prep: 15 min, Cook: 20 min.
11 ounces boneless, skinless turkey breast fillets, cut into 3/4 inch cubes
2 Tbs. plus 2 tsp. all purpose flour
2 tsp. margarine
5 ounces mushrooms, sliced
1-1/4 green onions, with tops, sliced
1/4 tsp. garlic, minced
1-1/4 cups fat-free low sodium chicken broth
11 ounces frozen mixed vegetables, California blend
10 ounces canned red beans, or dark red kidney beans, rinsed, drained
3/4 tsp. dried rosemary leaves
1/4 tsp. dried thyme leaves
2-2/3 cups hot cooked rice
Toss turkey with 2 tsp. flour. Cook in margarine over medium heat in large saucepan until browned, about 5 minutes. Add mushrooms, green onion, and garlic; cook 2-3 minutes.
Combine chicken broth and remaining 2 Tbs. flour; add to saucepan. Add frozen vegetables, beans, and herbs and heat to boiling; reduce heat and simmer, covered, until turkey and vegetables are tender, 8-10 minutes. Season to taste with salt and pepper. Serve ragout over rice.
You can prepare this recipe 1-2 days in advance; refrigerate, covered. You can substitute cooked noodles for rice and chicken breast for the turkey.
Courtesy American Dry Bean Board.
Per serving: calories 459, fat 6.9g, 13% calories from fat, cholesterol 61mg, protein 35.0g, carbohydrates 64.7g, fiber 7.9g, sugar 6.8g, sodium 205mg, diet points 8.7.
Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 3.5, Lean meat: 0.0, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 3.7Per serving:
|
|
2004/10/10, 10:29 PM
Berry Good Shake
Ingredients:
Mix 2 scoops of Raspberry Yogurt Protein Delite or other protein with
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.
It is so good that you should serve it with a little umbrella in it!
Protein-Carb Almond Blast
Ingredients:
Mix 2 Scoops of Vanilla Powder or other protein with
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.
It's like pudding!
Strawberry Nut Shake
Ingredients:
Mix 2 Scoops of Vanilla powder or other protein with
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.
Plub Ice Shake
Ingredients:
Mix 2 scoops of Vanilla Scipro or other protein with
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.
Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Chocolate Protein and milk or other protein with
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!
Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with:
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Tastes like a gourmet concoction!
Plum-Lemon Cooler
Ingredients:
2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes
|
|
2004/10/10, 10:31 PM
Peanut Butter Chocolate Truffle
Ingredients:
2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes
Creatine Catalyst
Ingredients:
2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
5 Granny Smith apples
5 grams (one teaspoon) Creapureä creatine powder
1/2 cup ice cubes
Special Thanks To Reformmag.com For These Recipes!
Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or lowfat milk.
3-6 ice cubes
Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
|
|
2004/10/10, 10:33 PM
The Hulk
Ingredients:
2 scoops vanilla protein
1 ½ tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes
Directions:
Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.
Oatmeal Meal Replacement Shake
Ingredients:
½ cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk
Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Directions:
Nada Colada Protein Shake
Ingredients:
2 scoops vanilla protein powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.
Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)
|
|
2004/10/10, 10:54 PM
Chicken Dijon
Mix together -
1.5 T. Olive Oil
1.5 T. Dijon Mustard
1 large clove of garlic minced
.5 tsp Basil or tarragon
Season 2 Boneless Chicken Breasts with salt and pepper
Cover chicken breasts with mixture
Roll/Cover Chicken Breasts with bread crumbs
Bake in a 450 degree oven until chicken has an internal temperature of 160 to 180 degrees. Transfer to a plate and sprinkle parsley around for a garnish.
|
|
2004/10/10, 10:57 PM
Garlic Shrimp Pasta
1 tablespoon extra-virgin olive oil
6 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/2 cup dry white wine, or low-fat chicken stock
1 pound large raw shrimp, peeled and deveined
1/2 cup chopped fresh Italian parsley
1 tablespoon non-hydrogenated soft margerine
6 ounces whole wheat linguine or fettuccine
1. In large non-stick skillet, heat oil over medium heat and cook garlic and red pepper flakes for 1 minute or until garlic starts to turn golden. Add wine/stock and bring to boil. Add shrimp and cook for 5 minutes or until shrimp are pink and firm. Add parsley and margerine and cook until melted.
2. Meanwhile, in large pot of boiling salted water, cook pasta for 8 minutes or until al dente. Drain and add to shrimp mixture. Toss to coat with sauce.
Makes 4 servings.
|
|
2004/10/10, 10:59 PM
Courtesy of Asimmer
Pico De Gallo
Here is a great way to liven up your low fat burgers and chicken breasts, fish or even shrimp - It is fresh and tasty!
2 medium tomatoes, mine weighed 4.5 oz each, about two cups
½ a large onion, 4oz, about ¾ c
1 jalapeno pepper, 1 oz, seeds removed
1 medium lime, mine was about 4.5oz
½ bunch of cilantro (1 cup when chopped)
Dice the tomatoes, onion and jalapeno into small cubes. Chop the cilantro. Place in a medium bowl. Roll the lime around while pressing down on it, then cut in half and squeeze the juice into the bowl with the other ingredients.
This made about 3 cups.
Total 170 calories
6g protein
41.4g carbohydrates
<1.6g fat
8.4g fiber
Per ½ cup serving:
28.3 calories
1g protein
6.9g carbohydrates
.26g fat
1.4g fiber
It is even better if you cover it and let it meld together in the fridge overnight!
You can top just about anything with it, try it on burgers!
Amy
:)
|
|
2004/10/11, 07:44 PM
TUNA SALAD
1-2 cans of tuna
1-2 tomatoes
lettuce
1/2 tbsp of olive oil
a little bit of vinagre
salt
pepper
cottage cheese
|
|
2004/10/11, 09:37 PM
Protein Bar Recipe NON-COOK
5 tbsp natural peanut butter (chunky or smooth)
* 1/2 cup dry oat meal or whole grain hot cereal (uncooked)
* 1/2 cup oat flour (double the dry oats if you do not have oat flour)
* 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
* 1 teaspoon vanilla
* 2 tablespoons flax seeds (optional)
* 1 cup non-fat dry milk
* 1/2 cup water (depending on what type of protein you use, you may need to add more)
* Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber
|
|
2005/02/10, 01:25 PM
bodybuilder pancakes courtesy of Sandysford
Follow this recipe:
1/2 cup Oatmeal
1/2 cup Cottage Cheese
1 egg yolk, 4 eggs without the yolk
A dash of cinnamon
a tsp of vanilla
Blend it up and it's ready to cook!
Enjoy:big_smile:
|
|
2005/02/10, 05:12 PM
Is that a total of 4 or 5 eggs?
|
|
2005/02/10, 06:32 PM
1 whole egg and 4 egg whites
|
|
2005/02/11, 01:04 AM
Cajun Flapjacks
This one is a spicy favorite.
Ingredients:
1 whole egg
4 egg whites
¼ cup whole grain cream of rice
5 oz lean (92% or leaner) beef
1 tsp cayenne pepper
1 pinch salt
1 tbsp Cajun rub
Pam or other non-stick cooking spray/oil
Your favorite hot sauce (Tabasco, Scorned Woman, etc)
Directions:
1. Take TWO non-stick fry-pans (one can be a griddle surface) and pre-heat to medium heat (add Pam or other no-stick spray if you have regular pans instead of the non-stick variety)
2. Add lean beef, cayenne pepper, pinch of salt, and Cajun rub, mix well and allow to brown
3. While the beef is browning, combine eggs and cream of rice in blender (hint: add the rice last so it does not sink below the blender blades)
4. Add liberal amount of your favorite hot sauce
5. Blend - you may need a long spoon to scrape up the cream of rice and reblend a few times
6. In a separate pan or on a griddle (either no stick pan or regular pan with some Pam added) pour out the mix
7. Allow to cook through until the top is not completely browned - it should be slightly "wet" (like an omelet)
8. Transfer the ground beef, which should be thoroughly browned by now, to the egg/cream of rice mix - pour on top like an omelet
9. Flip over half of the "omelet" so that the beef is folded inside, and cook until browned
10. Enjoy!
Nutrition Information:
Calories: 621
Protein: 50 g (33%)
Carbohydrate: 34 g (23%)
Fat: 30g (44%)
|
|
2005/02/11, 01:05 AM
Protein Brownies
These are great to bring in a zip-lock bag to the movies so you can have a treat but grow while you're watching the latest flick!
Ingredients:
3 scoops Ultra Size Chocolate from Beverly International
2 tbsp heavy whipping cream
1 whole egg
8 oz water
Directions:
1. Combine all ingredients into blender and blend until smooth
2. Pour into microwave safe container
3. Microwave for 5 - 8 minutes (until you notice bubbles starting to form and the top is becoming firmer)
4. Remove, cover, and let set at room temperature for 20 minutes
Nutrition Information:
Calories: 544
Protein: 58 g (42%)
Carbohydrate: 19 g (14%)
Fat: 28 g (45%)
|
|
2005/02/11, 01:07 AM
Fiery Chicken Deluxe
Ingredients:
8 oz chicken breast
Tabasco sauce (or other favorite hot sauce)
2 tsp cayenne pepper
2 tsp crushed, dried jalapeno peppers
2 pinch of salt
1 tbsp Cajun rub/spices
1 ½ cups of frozen green beans
5 oz red potatoes
Directions:
1. Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 - 10 hours (the longer, the juicier it will be)
2. This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 ½ minutes
3. While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle
4. Take the potatoes out, put the green beans in for 2 - 3 minutes
5. Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers
6. Sprinkle the other pinch of salt on the green beans
7. Enjoy!
Nutrition Information:
Calories: 599
Protein: 77 g (52%)
Carbohydrate: 50 g (34% - whopping 10 grams of fiber!)
Fat: 9 g (14%)
|
|
2005/02/11, 01:10 AM
Pancakes
Ingredients:
1 cup fat free milk (or water)
3/4 cup oatmeal
3/4 cup Oat Flour
1 tsp baking powder (optional)
1/4 tsp salt (optional)
4 large whites
1 tsp cinnamon, ground
Try these modifications:
Blueberry pancakes: Add 1/4 c blueberries (fresh or thawed) to recipe and omit cinnamon.
Oat-Nut pancakes: Add 1 1/2 tbsp diced pecans, walnuts, or almonds to recipe.
Whole Grain pancakes: Replace quick oats with hot multigrain cereal. Prepare as directed.
Directions:
Heat milk (or water) until hot, stir in oats and set aside.
Beat egg whites into a stiff foam with hand mixer or blender and reserve.
Mix remaining dry ingredients together and stir in oatmeal/milk mixture and oil (if used).
Fold in egg whites until mixture is well blended.
Spray pan with nonstick spray and cook pancakes until browned on both sides.
Notes: Beating the egg whites into a stiff foam is what makes these pancakes so fluffy. If you do not have a hand mixer or blender, just whisk the whites as best you can by hand. Room temperature egg whites produce the best results. Let your eggs steep in hot tap water for a few minutes to bring them to room temperature quicker.
|
|
2005/02/11, 01:12 AM
turkey and Sweet Potato
Makes: 2 Servings
Ingredients:
1/2 pound turkey cut in to chunks
1 tablespoon olive oil
1 large sweet potato, cooked and quartered
2 tablespoons dry sherry
1/4 cup nonfat yogurt
1/4 cup orange juice
Dash of sage
1 orange, sliced
Chopped parsley
Directions:
In a skillet, heat olive oil, Saute turkey chunks for 4 minutes.
Stir in sweet potatoes, sherry, yogurt, orange juice, and sage.
Cover and simmer for 25 minutes, until turkey is tender.
Garnish with orange slices and parsley.
Nutritional Information (Per Serving):
Calories: 338
Fat: 4g
Carbohydrates: 42g
Sodium: 56mg
Protein: 13g
|
|
2005/02/11, 03:52 PM
Will you come over to my house and cook, justin?:)
--------------
Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
|
|
2005/02/11, 05:21 PM
I would love to amy:big_smile: My dad was telling me the other day that i've become quite the cook in the family:cool:
|
|
2005/02/11, 05:28 PM
courtesy of cristalbelle:)
Here is a recipie for fake guacamole that we had Sunday for the Super Bowl. It tasted just like the real thing. I was quite surprised.
1 large bundle asparagus
2 cloves garlic
pinch of red pepper flakes
few sprigs on cilantro
Cook the asparagus until tender, then throw everything into a blender and pulse until the majority of mixture is smooth.
Very tastey, especially with Soy & Flax seed tortilla chips! MMMMMMMM
|
|
2005/02/12, 08:59 AM
Here is a hich carb/high fiber breakfast I made today! Very tasty and it can be as spicy as you want, depending on the type of salsa and beans you use. (I use medium salsa and Kuner's Southwestern black beans with lime juice, nice big slices of jalapeno peppers in them!)
1c salsa
1 egg, 3 egg whites
1 low carb wheat tortilla (I used mission brand)
1/2c black beans
1/4c lowfat ricotta cheese, creamy not curds.
heat small frying pan after spraying with cooking oil. Put salsa in apn and gently break egg/egg whites over the top once it is hot. Cover and cook to desired doneness of yolk.
Meanwhile, heat tortilla in an empty pan, flipping a few times to crisp it a little, then put it on a microwave safe plat, spread with ricotta, top with beans and microwave for 1 minute (til warm).
Top the tortilla/cheese/beans with eggs/salsa and enjoy!
Totals - 516 calories 36g protein, 22g fiber, 60.5g CHO, 13g fat
--------------
Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
|
|
2005/02/12, 08:20 PM
here is an incredibly fast and easy meal -
Pop two gorton's salmon fillets in the microwave for 4-6 minutes
slice a medium cucmber and put half in a baggie in the fridge and half on your plate,
slice a tomato, put half in a container in the fridge and half on your plate, sprinkle with salt & pepper or seasoning blend.
Grab some pre-cut celery sticks (two, cuz thats what was left)
Calories 239, Carbs 10.5g, fiber 2.8g, protein 32.1g, 7.4g fat
--------------
Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
|
|
2005/02/13, 10:08 AM
OKay, i hope justin doesn't think I have hijacked his thread:)
The extremely lazy woman's breakfast:
16 oz crystal lite sunrise, mixed with 1 1/2 scoops mango peach isopure
1 slice german sunflower bread w/1 tbsp peanut butter
1 med apple, sliced
442 calories 43g CHO, 13.5g fiber, 46.5g protein, 11.5g fat
--------------
Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
|
|
2005/02/13, 01:13 PM
For those Chipotle fans out there.. I think the last recipe is the closest to theirs
Lemon-Cilantro Rice
3 cups cooked rice (white or brown)
2 tablespoons olive oil
1 small can mexi-corn, drained
1 jalapeno, seeded and chopped (optional)
1/4 cup cilantro, chopped
zest and juice of 1 lemon (or lime)
1 teaspoon garlic, chopped
Cook rice in clam broth, chicken or seafood stock, or water. Saute jalapeno and garlic in olive oil. Add corn, lemon zest/juice and cilantro. Cook another minute, then combine with rice. Place in baking dish. Cover, then place in oven to keep hot. Serves: 6
Easy Cilantro Rice
6 cups just cooked, hot rice
1 bunch fresh cilantro
2-3 cloves garlic
1/2 sweet yellow onion (like Maui, Vidalia or Walla Walla)
salt and fresh ground pepper to taste
While rice is cooking, prepare the rest of the ingredients as follows: remove stems from cilantro, roughly chop then put into a food processor with garlic and onion. Process until everything is finely chopped. When rice is cooked and still very hot, combine with cilantro mixture, salt and pepper to taste. At this point you can let sit covered for 5-10 minutes to blend flavors then serve, or bake at 350 degrees for 20 -25 minutes and then serve. Either way is good. The rice takes on a greenish hue that looks pretty. This dish goes well with Mexican dishes as a substitute for "Spanish Rice". Serves: 6-8.
Cilantro-Lime Rice
3 cups cooked rice, brown or white
1 tsp lime zest, minced (from 1 small lime)
1-2 TBS fresh lime juice
2-3 TBS finely minced cilantro
Toss lime zest, lime juice, and cilantro with the cooked rice. Serve warm or cold.
|
|
2005/02/13, 01:35 PM
keep 'em coming amy:big_smile: the more the better. that highcarb/fiber breakfast looks good. I was never to sure how good salsa is for you....i'm guessing it's not that bad for ya after all.
|
|
2005/02/13, 01:43 PM
Most salsa is low in sugar, a little high in sodium, but for people who drink a lot of water, i don't see it as being a problem, especially because it can often make an inedible meal tasty.
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
2005/02/16, 02:04 PM
I found this recipe in my local newspaper. Looks tasty so I am going to make some this weekend!
Sweet Potatoes in Mustard Vinaigrette
------------------------------
2.5lbs (1kg) of peeled sweet potato cut into wedge
1 tbsp (15ml) Dijon Mustard
4 tsp (20mL) white wine vinegar
1 tsp (5ml) salt
1/4 cup (60ml) Olive oil
4 Scallions (Green onions!), thin sliced
Steam/boil sweet potatoes until soft (10-15 minutes). Mix mustard, vinegar and salt into a bowl. Add olive oil slowly making it a dressing.
Move boiled sweet potatoes to large bowl, add dressing to bowl and toss gently. Add scallions and season dish as needed. Will serve 8 normals or 4 bodybuilders.
--------------
Lift. Eat. Rest. Gain.
~Brad~
|
|
2005/02/16, 03:44 PM
Monster Omelette (cuz it ain't pretty..):)
1 small can spinach
1 small can sliced mushrooms
1 egg
6 egg whites
2 slices fat-free mozarella cheese
Place a large nonstick skillet over med. heat, spray with cooking spray,beat spinach, mushrooms and egg/egg whites together in a medium bowl, then pour into pan, cook until almost cooked through, lay cheese slices on one half and fold other half over, cook until set and cheese is melted.
Approximately 13g cho, 36g protein, and 5g fat
--------------
Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
|
|
2005/02/16, 04:05 PM
Hey guys, here is a LOW SODIUM salsa recipe you might like!
Avocado Salsa
.
Ingredients:
1 cup finely chopped tomato
1/2 cup chopped fresh cilantro
1/2 cup chopped peeled avocado
2 tablespoons finely chopped red onion
3 tablespoons fresh lime juice
1/4 teaspoon sea salt
1 garlic clove, minced
1 jalapeno pepper, seeded and minced
Instructions:
Combine all ingredients in a bowl; lightly mash with a fork.
Servings: 8
Nutrition Facts:
Amount Per Serving: Calories 24
Fat 1.5 g, Cholesterol 0 mg,
Sodium 75 mg,
|
|
2005/02/17, 12:13 PM
This is a favorite in our house!
Festive Broccoli Salad
1 Head Broccoli, broken into florets (about 4 cups)
1 cup dried berries mix
1 medium vidalia onion, chopped
1/4 cup salted sunflower seed kernels
1/2 cup reduced fat or soy mayonnaise
2 tablespooms red wine vinegar
1/4 cup sugar (I use splenda)
1. Place the broccoli, dried cherries, onion and sunflower seed kernels in a large mixing bowl.
2. In a small bowl or cup, whisk together the mayonnaise, vinegar and sugar to make the dressing and then pour it over the broccoli mixture.
3. Toss all the ingredients together until the broccoli mixture is covered with dressing. Chill for at least 1 hour before serving, or overnight for best flavor.
|
