View Full Version : Adida breaks out his old recipes to share!!!

09-24-09, 2:41 pm
Some of these recipes I took & manipulated out of BB mag's...some I haven't used in years...but I figured I have been here long enough and I am always lookin' for someting new to try adn figured you guys do too...so here they are.

Mass oatmeal pancakes
6 egg whites (or ¾ cups eggbeater)
2 whole eggs lrg
1 cup quick oats
1 tbsp cinnamon
½ cup fav fruit (I typically use blueberries or banana’s)
3 packets splenda

Mix all in a blender.
Cook on med-high heat.
Like a pancake
I usually make about 3-4 pancakes out of this, and eat it all in one sitting.

Typical nutrient’s
Fat: 12g
Carbs: 59g (not counting your fruit of choice, fruit pushes toward 80g area)
Fiber: 6g (again not counting fruit)
Protein: 40g

Also: wheat germ can be added to this recipe for greater fiber/protein uptake and not really effect carbs to much. I use 2 tbsp some times.

I usually eat them with out any topping..but PB would be a good choice or FF cool whip (by the why FF cool whip rocks on these).

Cottage cheese plz pancakes

1 cup low fat cottage cheese
¼ cup ff milk
¾ cup whole wheat flower
2 egg whites (1/4 cup egg beater)
½ tsp lemon juice
1 cup fresh blue berries (I suggest if you use frozen blueberries to thoroughly let them thaw 1st, if not its not fun to mix)

Step 1
Mix CC, milk and flower.

Step 2
In separate bowl beat egg’s till frothy.
Then mix in CC mix and add lemon juice.

Step 3
Mix/fold in BB’s

Cook em’ on med-high heat. Let top bubble a lil and make sure bottom is lightly brown. Flip and cook through.

Fat: 5
Carbs: 90
Fiber: 13
Pro: 50

09-24-09, 2:43 pm
spinach/egg breakfast mix

2 whole eggs
1/2 cup egg beaters (or 4 egg whites)
82 grams(i think this is like 1cup) of spinach (i use frozen)
1-2 tsp minced garlic
1 slice munster cheese (pretty much any white cheese could be used, but i suggest not to use a yellow one.)
1oz feta cheese (basil and sundried tomato flavored)
crushed red pepper (to flavor)

i beat together the eggs and throw them into the skillet. then add frozen spinach,garlic and munster cheese. scramble eggs into spinach untill spinach is dark green and cooked through. move to plate add feta cheese and add crushed red pepper to taste. very tasty.

approx nutrient values
fat 20
carbs 14
fiber 2
pro 37

Powered oatmeal meal
I use this concoction before work outs

¾ cup oats
2 tbls wheatgerm (14 grams)
1 tbls brewers yeast (16 grams)
2 tbls honey (22 grams)
1 cup ff milk
2 tbls PB (32 grams)
3 packets splenda
Cinnamon to flavor
1 tbls lectithin (8 grams)

Get your self a nice size bowl. Place 1st eight ingredients in bowl. Nuke for 1 min 30 sec.
Place lecithin on top.
Stir and eat

Fat: 24.5
Carbs: 87
Fiber: 10
Pro: 35.5

This is a good pre work out meal IMO, and should provide ample fuel for grueling work outs. I usually follow this up with 2 whole eggs and an orange before I hit the gym.

09-24-09, 2:45 pm
quick and easy bulker (warning not for the weak willed or those who dont like to drink)

Guiness, pint
1/4-1/3 cup heavy whipping cream
4 whole raw eggs

mix in a tall glass and start chuggin.

thats it right there. liquid bread, a ton of great protien, and thick creamy whippin cream...mmmmm good

breakfast wrap

low carb totilla wrap
2 whole eggs
2-3/4 cups of spinach, fresh
2 slices thick bacon
1tblsp black olives, sliced or minced

steam spinach till it gets that wilted look to it.
cook bacon in skillet, remove and pat dry with paper towels
cook 2 whole eggs however you wish (i went sunny side up, in the bacon grease)

place tortilla on plate
layer spinach in middle, spread black olives, place 2 strips bacon, top off with eggs

wrap and enjoy

nutrients w/ brands i used.
fat: 24

09-24-09, 2:46 pm
Sweet Potato "Fries"


1lb sweet potatoes, cut in wedges
garlic powder
non stick cooking spray


Preheat over to 350 degrees. spray sweet potatoes with cooking spray and lay on
baking pan. Bake for 30-35 minutes. Flip once during cooking. Sprinkle with
garlic powder!

This makes 4 servings:
calories- 121g
carbs- 27.5g
protein- 1.9g
fat- 0.3g
*fiber- 3.4g

Tuna and pasta salad

2 cans of tuna
3 oz. pasta
1/2 cucumber, diced
6 pieces sun-dried tomatoes, diced
1/4 red onion, diced
1 plum tomato, diced
2 basil leaves, chopped
2 pinches salt
2 pinches black pepper
1 pinch oregano
1 tbsp. extra virgin olive oil
1 tsp. red wine vinegar
1 tsp. balsamic vinegar
1 garlic clove, chopped


Cook pasta according to package instructions. Rinse under cold water and
refrigerate for about 15 minutes.
Combine all the remaining ingredients in a mixing bowl.
Once pasta has chilled, add it to the mixture and toss or stir all the
Serve immediately or refrigerate and serve later.
This makes quite a meal. It can be divided if the portion is too big.

Nutritional info

Calories: 646
Protein: 60g
Carbs: 70g
Fat: 14g

09-24-09, 2:46 pm
Chicken with Rice and Beans


8 oz. chicken breast
7 oz. canned kidney beans, rinsed and drained
1 small shallot, chopped
1 Tbsp. extra-virgin olive oil
1/4 cup brown rice
2 pinches black pepper
1 pinch salt
1/4 cup low-sodium chicken broth


Begin by grilling your chicken breasts and then cutting them into one-inch
cubes. Set them aside. In a sauté pan or skillet, heat the olive oil over medium
beat for one minute. Add the shallot and cook till golden but not brown. Add the
kidney beans. Stir. Cook for another minute or two and add the salt, pepper and
chicken stock. Reduce the heat to low and cook for about five minutes or so. At
this point, you can cook the rice according to directions. If you are using
brown or wild rice, you should cook it ahead of time, as those types of rice
take longer to cook. Once the rice is cooked, add it to the beans.

Nutritional info

Protein: 78g
Carbs: 58g
Fats: 18g
Calories: 706

Italian Omelet

3/4 cup egg substitute
1 tablespoon chopped fresh basil
1 roma tomato, diced
1 ounce crumpled feta cheese

Spray a large nonstick skillet with cooking spray and heat over medium-low heat.
Add egg substitute and cook over medium-low heat. Gently lift cooked edges and
tilt the pan to allow liquid egg substitute to flow under cooked portion.
Continue this until all liquid portion of egg is gone. Gently flip cooked egg
with wide spatula and place basil, diced tomatoes and feta cheese over half of
the omelet. Fold omelet over and heat through.

Makes 1 serving
Serving Size: 1 omelet

Nutrients per serving:
Calories: 176
Total fat: 6 grams (33% of calories)
Saturated fat: 4 gram
Cholesterol: 25 mg
Sodium: 583 mg
Carbohydrate: 10 grams (22% of calories)
Protein: 19 grams (44% of calories)
Dietary fiber: 1 gram

09-24-09, 2:47 pm
-High Protein Omuraisu Omelette

30g onions
6 eggs
1 medium mushroom (discard stem)
30g chicken thighs (preferably raw)
10g butter
40g freshly steamed rice
2/3 tablespoon white wine (Sake)
2 1/2 tablespoons ketchup
salt and pepper to taste

1. Cut chicken thigh into 1cm cubes, Finely chop the onion and thinly slice the
mushroom cap. Keep all ingredients separate.
2. Melt 5g Butter in a hot frying pan. Saute first the onion, then add chicken
and finally the mushroom.
3. Once the onion is partly transparent and the chicken is nearly pink-free,
season with the ketchup. Add 40 g cooked rice, the wine and season again with
some salt and pepper.
4. Saute until chicken is done and lightly brown. Turn off the heat and leave in
5. Combine 4 egg whites (discarding the yolks) as well as the 2 eggs (for taste
and texture) into a bowl and add a touch of salt and pepper.
6. Gently mix the egg with 10 to 20 stokes of a fork or chopsticks.
7. Melt 5g of butter in a new frying pan over medium-high heat.
8. Pour in the egg mixture.
9. Spread the egg quickly with 3 broad strokes while moving the frying pan back
and forth.
10. When the egg is half done, place the rice and chicken mixture in, offset to
one side.
11. Take the frying pan off the heat and fold the chicken rice mixture free side
of the Omuraisu almost all the way over the chicken rice mixture.
12. Roll the Omuraisu in the pan by raising one side and tapping the handle so
that we gradually wrap the rice inside the omelette.
13. Keep rolling slowly until the edges of the Ouraisu are again facing up, and
then roll once more onto the plate it is to be served upon.
14. The Omuraisu should have it's edges facing down in the final potition, so as
to appear to be a regualr omelette.

Nutrition Facts Per 512g Serving:
Calories 916
Total Fat 43.1g
Total Carbohydrate 77.3g
Protein 49.6g

Spicy Turkey Chili
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (Del Monte)
16 oz Tomato Sauce (Hunt's)
4 oz Old El paso green chilies chopped
1 medium raw onion, 2.5" diameter
approx10.5 tbsp McCormick/Shillin, chili seasoning.

1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.

Calories : 319Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3

09-24-09, 2:48 pm
Kerry Cutler's Special Fat Free Oatmeal Cookie Recipe

1/2 cup Brown Sugar
1/2 cup Sugar
3 Egg Whites
1 tsp. Vanilla
1 1/2 cups Flour
1 tsp. Baking Soda
1 tsp. Cinnamon
3 cups Old Fashion Oats
1 1/2 cups Unsweetened Applesauce

1/4 cup I Can't Believe Its Not Butter
1 cup Raisins
1 Banana

Blend all ingredients together. You may add more applesauce if mixture is too
dry. Heat oven to 350 degrees. Drop by rounded tablespoon to PAM greased cookie
sheet. Bake for 10 minutes or until brown. Enjoy!

Protein waffles

3 egg whites
1/4 cup oat flour
2 scoop vanilla protein powder
1 tbsp applesauce
1 packet artifical sweetener
Dash of cinnamon

Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (Add
some nonstick cooking spray).Cook until golden brown and serve with sugar free
syrup or free cut strawberries.

Nutritional Info (PER SERVING)
Calories : 235
Protein (g) : 35
Carbohydrates (g) : 8
Fat (g) :3

09-24-09, 2:49 pm
Cobb Salad

3 cloves garlic, finely chopped (minced from a jar can be used also)
2 tablespoons grill seasoning blend (recommended: Montreal Steak Seasoning by
4 tablespoons Worcestershire sauce, eyeball it
4 tablespoons red wine vinegar
1/3 cup extra virgin olive oil, plus some for drizzling
4 or 6 pieces "thin cut" chicken breast cutlets
2 slightly under ripe Hass avocados - dark skinned, but still firm
2 vine ripe tomatoes cut into wedges
1 bag Romaine lettuce
8 strips bacon, crispy
1 lemon, zest and juiced
1 tablespoon Dijon mustard
Salt and pepper
1/3 pound blue cheese, crumbled
Mix garlic, steak seasoning, Worcestershire sauce and vinegar. Whisk in the
extra-virgin olive oil. Put into a shallow dish. Add the chicken cutlets. Toss
to coat the chicken thoroughly and marinate for 5 minutes.
While the chicken is marinating, cut the avocados in half lengthwise cutting
around the pit. Separate the halves then, using a spoon, scoop out the pit, then
use the spoon to scoop the avocado from its skin. Chop the avocado flesh into
bite size pieces add to a mixing bowl. Add the tomatoes, Romaine lettuce and
crisp chopped bacon.
Fry the thin cut chicken cutlets until done on each side. Remove from the
skillet to a cutting board to rest for about 5 minutes. Cut the chicken into
thin strips. Top the salad with chicken, avocado, tomatoes and bacon. To make
the dressing, combine in a small bowl the lemon zest and juice, Dijon mustard,
salt, pepper, whisk in 3 tablespoons EVOO

--Grilled Salmon with Dill Sauce


1 (1 1/2 pound) Salmon fillet, cut into 6 pcs
1 TBS olive oil
1/2 tsp dried dill plus 1/4 cup chopped fresh dill
1/4 tsp pepper
1 cup chicken broth
1 TBS cornstarch
1 TBS Dijon mustard
1/3 cup evaporated milk
2 tsp lemon juice

1. Preheat grill. Place salmon on a large piece of heavy-duty foil. Brush both
sides with oil, sprinkle with 1/2 tsp dill and pepper. Fold foil over top-seal
2. Grill salmon 4 inches from medium heat for about 20 minutes or until fish
flakes easily with a fork. Do not overcook.
3. Meanwhile combine broth, evaporated milk, lemon juice, and fresh dill in a
small saucepan, mix well. Cook, stirring over medium heat until thickened.
4. Place salmon on serving plates. Spoon sauce over top.

Serves 6
For a different twist substitute 2 tsp. dried tarragon for the dill in step 1.

09-24-09, 2:50 pm
Garlic Chicken..............

2 teaspoons crushed garlic
1/4 cup olive oil
1/4 cup dry bread crumbs
1/4 cup grated Parmesan cheese
4 skinless, boneless chicken breast halves

1. Preheat oven to 425 degrees F (220 degrees C).
2. Warm the garlic and olive oil to blend the flavors. In a separate dish,
combine the bread crumbs and Parmesan cheese. Dip the chicken breasts in the
olive oil and garlic mixture, then into the bread crumb mixture. Place in a
shallow baking dish.
3. Bake in a preheated oven for 30 to 35 minutes, until no longer pink and
juices run clear.

Makes 4 servings.

Amount per serving:

Calories 306
Protein 30.8g
Total Fat 17.2g
Sodium 251mg
Cholesterol 73mg
Carbohydrates 5.6g
Fiber 0.2g

Turkey Spinach Salad

10 ounces fresh spinach, washed, well drained & stems removed
1 pound SMOKED TURKEY BREAST, cut into thin strips
1 can (10-1/2 ounces) Mandarin orange slices, well drained
1 cup very thinly sliced red onion
1/2 cup salted dry roasted peanuts
1/2 cup golden raisins
1/4 cup olive oil
1 tablespoon white wine vinegar
1 tablespoon mango chutney
3/4 teaspoon curry powder
3/4 teaspoon dry mustard
1/2 teaspoon salt

Tear spinach leaves into bite-sized pieces.
In large bowl, combine spinach, turkey, orange and onion slices, peanuts and
raisins. Cover and chill until serving time.
In 1 cup measure, combine olive oil, vinegar, chutney, curry powder, mustard and
salt. Cover and hold at room temperature.
Just before serving, pour dressing over salad, tossing to coat.

Nutrition Facts
Serving Size 1

Amount Per Serving

Calories 220
Total Fat 12g
Cholesterol 25mg
Sodium 940mg
Total Carbohydrate 16g
Dietary Fiber 3g
Protein 15g

09-24-09, 2:52 pm
Potato-Salsa Omelet

Nutrition Score per serving:

Calories 330
Protein 41g
Fiber 6g


1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2
small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded
Salt & pepper to taste
4-5 Tbsp. salsa


Scrub potatoes well, then poke several times with a fork. Microwave on high --
about 4-7 minutes or until done. Using a sharp knife, dice into small pieces.
Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies.
Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili
powder, garlic powder and red pepper. Remove from heat and set aside. Using an
electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt
and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over
medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread
potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue
cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top
with salsa. Makes one bodybuilder-sized serving.

Turkey Cacciatore

1/2 Cup onion, thinly sliced
1/2 Cup green pepper, seeded and cubed
2 Tablespoons margarine
1/4 Pound fresh mushrooms, cleaned and quartered
2 Cloves garlic, minced
1 Can (8 ounces) stewed tomatoes
1 Can (8 ounces) tomato sauce
1/4 Cup dry red wine
1 bay leaf
2 Teaspoons sugar
1/2 Teaspoon dried basil
1/2 Teaspoon thyme
1/2 Teaspoon dried oregano
1/4 Teaspoon salt
4 Turkey thighs (about 3 pounds)

In 3-quart saucepan, over medium heat, sauté onion and green pepper in margarine
until onion is translucent and peppers are tender-crisp. Add mushrooms and
garlic; cook 2 to 3 minutes.
Stir in tomatoes, tomato sauce, wine, bay leaf, sugar, basil, thyme, oregano and
salt. Bring to boil. Add turkey thighs. Reduce heat to low; cover and gently
simmer 1 to 1-1/2 hours, or until turkey is tender and internal temperature of
the center of each turkey thigh reaches 180 degrees F.

Nutrition Facts

Calories 297
Total Fat 11g
Cholesterol 134mg
Sodium 605mg
Total Carbohydrate 10g
Protein 38g

09-24-09, 2:53 pm
Grilled Salmon With Fresh Basil Sauce

4 thick salmon steaks
2 tablespoons olive oil
2 tablespoons flour
1 teaspoon salt
1 teaspoon black pepper
Fresh Basil sauce
1 1/2 cups fresh basil
1 tablespoon fresh lemon juice
6 tablespoons olive oil
salt and pepper

Clean the grate and wipe it with the olive oil.
Dust the salmon with the flour and salt and pepper.
Lay the fish on the grill and dont touch it for the first 5 mins.
Turn the fish over and grill for a furthur 3 mins.
Remove from grill.
Fresh Basil Sauce:.
place the basil leaves in a food processor with the lemon juice and a little
salt and pepper.
Blend to a paste, and then slowly pour in the olive oil and mix.
Serve drizzled over the grilled salmon.

Nutritional Info

Protein 79.7g
Carbs 4.3g
Cholesterol 233mg
Potassium 1524mg

Chicken and Spinach


6 Oz boneless raw chicken breast, broilers or fryers
1 Cup raw spinach
3 Cups raw onion, sliced
1 Cup raw shallot
4 Tsp extra virgin olive oil
2 Garlic Cloves
1 Dash black ground pepper
1 Tsp ground nutmeg
4 Springs raw parsley


In non stick sauté pan cook spinach, onion and garlic in 2 tsp of oil until tender.

Just before the vegetables are finished, add pepper and nutmeg.

Remove from heat and set aside.

In another pan, cook diced chicken in 2 tsp oil until lightly browned.

Add spinach mixture to chicken and heat through.

Simmer entire mixture for 3-5 minutes.

Place on 2 dinner plates and garnish with fresh parsley.

Nutritional Information

Calories (Per Serving): 310.5
Protein (g): 24.5
Carbohydrates (g): 30.5
Fat (g): 11
Carb -Protein -Fat % Ratio: 38-31-31

09-24-09, 2:53 pm
you love eating eggs dont u? lol

good stuff here bro, too bad i am cuttin

09-24-09, 2:55 pm
Fast Turkey Chili

The turkey makes this chili lighter and less fatty than beef chili, but it still has plenty of flavor.

Prep time: 60 minutes


1 tbsp. vegetable oil
1 medium onion, chopped
1 medium red bell pepper, cored, seeded, and diced into 1/2-inch pieces
1 medium green bell pepper, cored, seeded, and diced into 1/2-inch pieces
2 celery stalks, thinly sliced
1 lb. ground turkey
4 cloves of garlic, minced
1/4 c. mild chili powder
1 28-oz. can of crushed tomatoes
1 15-oz. can of pinto beans, drained
1 tsp. dried oregano
1 9-oz. box of frozen corn


Heat a large pot over high heat and add the oil, spreading it so that it evenly coats the bottom of the pot.
When the oil is hot, add the onion, red bell pepper, green pepper, celery, and turkey and cook, stirring often, until the turkey has lost its pinkness and is cooked through - about 2 minutes.
Add the garlic and cook 1 minute.
Add the chili powder and cook, stirring continuously, for 1 minute.
Add the tomatoes, beans, oregano, and salt and stir well to combine.
Bring the chili to a boil, and then reduce the heat to low and simmer, partially covered, for 20 minutes, stirring occasionally.
Add the frozen corn, stir to combine, and cook 10 minutes more.
Serves: 6

Serving size: 1 1/4 cups

Nutritional analysis (per serving):

382 calories
30 g protein
13 g fat
900 mg sodium
138 mg calcium

Tuna and White Beans Salad


1 12-ounce can solid white tuna packed in water, drained
1 lemon
1/3 cup chopped red onion
3 tablespoons chopped, fresh parsley
2 cups cooked cannellini beans (white kidney beans)
1/2 cup Roasted Shallot Vinaigrette (see recipe)
12 black olives
1 pint cherry tomatoes
2 large bunches arugula, washed and dried

Cook:10 minutes (cooking time)


1. Place the tuna in a medium-sized bowl and squeeze the lemon all over the tuna.
2. Add the onion, parsley, beans and Roasted Shallot Vinaigrette to the tuna and gently mix together.
3. Divide the arugula equally on 4 chilled plates and place the tuna mixture on top. Garnish with the olives and cherry tomatoes.

Nutritional Analysis

Number of Servings: 4

Per Serving Amount

Calories 255
Fat 12 g
Saturated Fat 1 g
Protein 27 g
Fiber 2 g
Carbohydrate 12 g
Sodium 744 mg

09-24-09, 2:56 pm
you love eating eggs dont u? lol

good stuff here bro, too bad i am cuttin

Eggs are the PERFECT food!

09-24-09, 2:57 pm
Spicy Sea Bass in a Flash

1 6oz fillets of sea bass, cod or other firm white fish, 1 small onion, sliced,
1/2 c pitted chopped green olives, 1 12oz can whole peeled tomatoes,
1/2 Tbsp olive oil, salt and pepper, 1/2 c white wine, 2 cloves garlic, minced,
1 tsp crushed red pepper

How to make it

Heat a large sauté pan over medium-high heat. Add the olive oil.
Season the fish with salt and pepper. When the oil is hot, add the fillets flesh
side down and cook for 3 minutes until a crust has formed. Remove the fish from
the pan and set aside.
Add the wine and onion to the pan and cook for 3 minutes.
Add the olives, tomatoes, garlic and red pepper and cook for another 3 minutes.
Season with salt and pepper.
Return the fish to the pan. Baste the fillets with the simmering tomato sauce.
Cook until the flesh flakes with gentle pressure (5 to 7 minutes).

Makes 2 servings

Per serving

400 calories
35g protein
13g carbohydrates
19g fat
2g fiber

Grilled Turkey Salad with Dijon Mustard Dressing

12 to 16 cherry tomatoes, cut in half
12 to 16 small mushrooms, cut in half
1 small red onion, peeled, thinly sliced, separated into rings
1 medium sweet red pepper, cored, seeded and cut into long thin strips
1/2 cup parsley, coarsely chopped
1/3 to 1/2 cup Dijon mustard dressing, commercial or homemade*
4 cups torn mixed salad greens, chilled and divided
coarsely ground black pepper

With a sharp knife, cut grilled turkey across the grain into 1-1/2 " x 1/4"
In a large bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper
strips and parsley.
Add Dijon dressing, tossing lightly to coat turkey and vegetables thoroughly.
Arrange about 1 cup crisp torn mixed salad greens on each of 4 small dinner
Spoon turkey mixture onto lettuce-lined plates, dividing evenly.
Sprinkle each salad lightly with coarsely ground black pepper.

Homemade Dijon Dressing

1/3 cup white wine vinegar
1-1/2 teaspoon prepared Dijon-style mustard
1/2 teaspoon garlic juice or 1 garlic clove, peeled and minced
1/2 teaspoon sugar
Salt and pepper to taste
2/3 cup salad oil

Whisk the first 5 ingredients listed above in a small bowl.
Gradually whisk oil into mixture until thickened and thoroughly blended.
Store covered in an airtight container in the refrigerator for up to 1 month.

Nutrition Facts

Calories 300 Calories from Fat 128
Total Fat 14g
Saturated Fat 2g
Cholesterol 71mg
Sodium 71mg
Total Carbohydrate 12g
Dietary Fiber 3g
Sugars 7g
Protein 33g

09-24-09, 2:58 pm
-Teriyaki chicken

4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
½ cup rice

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl,
combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a
large skillet, heat oil over high heat. Add the chicken pieces and stir fry
until they are lightly browned, about 3-7 minutes. Using a slotted spoon,
transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the
heat to moderate.

Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki
mixture and pour it into the skillet with the broccoli. Cook the mixture,
stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add
water chestnuts and the cooked chicken. Continue cooking until heated through,
serve over cooked rice.

636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat

-Stuffed Chicken Breasts

Makes: 8 servings

Preheat oven to 350 degrees.

Pour enough filtered water over 4 sun dried tomatoes to cover and leave
overnight in the refrigerator. The next day drain and chop soaked tomatoes and
combine with

1 cup frozen chopped spinach, thawed and squeezed to remove as much moisture as
1 teaspoon fresh lemon peel, grated
2 teaspoons butter
2 tablespoon fresh parsley, minced

Place 1/2 cup whole wheat or Protein bread crumbs seasoned with1/2 teaspoon
Italian, pasta or poultry seasoning blend or1/8 teaspoon each sea salt and black
pepper and 1/4 teaspoon each basil and oregano in a pie plate or shallow bowl.

Place 8 boneless skinless chicken breasts between 2 sheets of wax paper or saran
wrap and flatten slightly by pounding with a mallet or heavy pan. Remove top
piece of wax paper or saran wrap and spread equal portions of sundried tomato
mixture over each chicken breast. Roll up chicken breasts, securing with
toothpicks. Roll each stuffed breast in bread crumbs.

Place chicken in a baking pan and bake for 35-40 minutes until juices run clear
(not pink) when chicken is pierced with a fork.

Serving Size: 1 chicken breast = Calories: 300 ~ Fat: 4 g ~ Cholesterol: 75 mg ~
Protein: 27 g ~ Carbohydrates: 40 g ~ Fiber: 6 g ~ Sodium: 220 mg

09-24-09, 2:58 pm
Eggs are the PERFECT food!

too bad it is too hard for me to eat them while dietin

09-24-09, 2:59 pm
Cheese and Spinach Stuffed Chicken Breasts

4 skinless, boneless chicken breast halves
salt and pepper to taste
1 (15 ounce) container ricotta cheese
1 (10 ounce) package chopped frozen spinach, thawed and pressed
1 clove garlic, minced
2 eggs, beaten
1 (8 ounce) package shredded mozzarella cheese, divided
1 (16 ounce) jar spaghetti sauce

1 Preheat oven to 350 degrees F (175 degrees C).
2 Season chicken breasts with salt and pepper to taste. Slit open
on the side for stuffing; set aside.
3 In a medium bowl, combine the ricotta, spinach, garlic, eggs and
3/4 of the cheese. Mix well and stuff each breast with 1/4 of the
mixture; secure with toothpicks and place stuffed breasts in a
lightly greased 9x13 inch baking dish. Pour sauce over all and
sprinkle with remaining cheese.
4 Bake at 350 degrees F (175 degrees C) for 45 to 60 minutes, or
until chicken is cooked through and juices run clear.

Makes 4 servings. Amount per serving:
Calories 542
Protein 57.2g
Total Fat 25.1g*
Sodium 1006mg
Cholesterol 239mg
Carbohydrates 20.5g*
Fiber 3.9g

Chicken and Spinach


6 Oz boneless raw chicken breast, broilers or fryers
1 Cup raw spinach
3 Cups raw onion, sliced
1 Cup raw shallot
4 Tsp extra virgin olive oil
2 Garlic Cloves
1 Dash black ground pepper
1 Tsp ground nutmeg
4 Springs raw parsley


In non stick sauté pan cook spinach, onion and garlic in 2 tsp of
oil until tender.

Just before the vegetables are finished, add pepper and nutmeg.

Remove from heat and set aside.

In another pan, cook diced chicken in 2 tsp oil until lightly

Add spinach mixture to chicken and heat through.

Simmer entire mixture for 3-5 minutes.

Place on 2 dinner plates and garnish with fresh parsley.

Nutritional Information

Calories (Per Serving): 310.5
Protein (g): 24.5
Carbohydrates (g): 30.5
Fat (g): 11
Carb -Protein -Fat % Ratio: 38-31-31

09-24-09, 2:59 pm
too bad it is too hard for me to eat them while dietin

really? I find them easier to eat when on Keto than when I am free-for-all eating

09-24-09, 3:00 pm

Makes 6 servings

3 tablespoons fish sauce (see Note)
3 tablespoons lime juice
4 teaspoons brown sugar
1/2 teaspoon freshly ground pepper
1 pound flank steak, thinly sliced against the grain
1 teaspoon canola oil
6 tablespoons reduced-fat mayonnaise
3 12-inch baguettes, cut in half and split horizontally
2 small carrots, shredded or cut into matchsticks
1/2 small cucumber, cut into thin spears
1/2 cup shredded peeled daikon radish
3 scallions, trimmed and thinly sliced
1/3 cup coarsely chopped fresh cilantro

1. Preheat grill to high.
2. Whisk fish sauce, lime juice, brown sugar and pepper in a shallow dish until the sugar dissolves. Set aside 2 tablespoons of the sauce in a small bowl for Step 4.
3. Place steak in a medium bowl, add oil and toss to coat. Oil the grill rack (see Tip). Grill the steak slices, turning once, until cooked through, 3 to 4 minutes total. Transfer to the dish with the marinade, stir to coat and refrigerate for 15 minutes or up to 8 hours.
4. To assemble sandwiches: Add mayonnaise to the reserved sauce and stir to combine. Spread the mixture on baguettes, top with the marinated steak, carrots, cucumber, daikon, scallions and cilantro. Slice the sandwiches in half.

Per serving:
366 calories; 9 g fat (3 g sat, 2 g mono); 31 mg cholesterol; 50 g carbohydrate; 28 g protein; 8 g fiber; 733 mg sodium; 314 mg potassium.
Nutrition bonus: Vitamin A (70% daily value), Selenium (26% dv), Zinc (20% dv).

Asian Barbecue Turkey Thighs

Yield: 4

3/4 Cup plain barbecue sauce
1/4 Cup sliced green onions, white and green parts
3 Tablespoons reduced-sodium soy sauce
2 Tablespoons sesame seeds, toasted
1 Teaspoon minced garlic
1 Teaspoon fresh gingerroot, peeled and minced
2 Pounds TURKEY THIGHS, skinned and excess fat removed

In 2-cup measure combine barbecue sauce, onions, soy sauce, sesame seeds, garlic and ginger. Remove 1/3 cup, cover and refrigerate.
Pierce holes in thighs using tines of fork.
In self-closing plastic bag combine thighs and remaining marinade. Seal bag and refrigerate overnight, turning occasionally to marinate evenly.
Prepare grill for indirect heat cooking. Cook thighs over medium heat 25 to 30 minutes per side until food thermometer, inserted in thickest portion of thigh, registers 180 degrees F. During last 10 minutes of cooking, brush with reserved marinade.
Serve hot with favorite rice dish and a vegetable, if desired.

Nutrition Facts

Calories 231
Total Fat 8g 31%
Cholesterol 97mg
Sodium 937mg
Total Carbohydrate 9g
Protein 28g

09-24-09, 3:01 pm
one of my favorites I have been eating THIS breakfast almost daily for about a 1yr now!

"in your face" scramble mix

4 eggs, whole (20f, 2.4c, 24p)
4-6 (or more) jalopano wheels
2-3 pepperchini's (chopped finely)
2-3 minced garlic cloves
garlic powder (to taste)
crushed red pepper (to taste)
black pepper (ground, to taste)
2-4 slices thick bacon (4slices = 28f, 0c, 20p)
1tbls pico de gilo (sp) (no not sh!tty salsa) (0f, 1c, 0p)
1-2tbls sour cream (1tbls= 6f, 2c, 1p)
1 large avacado (smashed..roughly 180g wt) (180g yields: 30f, 18c, 6p)
1 slice swiss cheese (8f, 1c, 9p)
1 slice med cheddar (9f, 0c, 7p)

1: mix 1st 7 ingrediant together in container ( i use an old CC tub).
2: smash avacodo in center of large plate.
3: cook bacon, place on paper towels, pat greese off, chop or mince, add to egg mix.
4: clear grease off of pan, with paper towel. (dont want this to greasy)
pour egg mix into pan, add swiss cheese (i tear into chuncks b4 i add) and cont to scramble till done to your liking.
5: place scramble mix atop avacados.
6: pepper and to taste.
7: place cheddar cheese ontop.
8: add sour cream.
9: top off with Pico de gilo (sp)

nutrition: (this is w/1 dallop of sour cream & 4 strips thick bacon)
FAT: 101g
CARB: 24.4
PRO: 67
TOTAL CALS: 1202.6

this is not for the weak of heart or for pussies who cant handle the heat.

09-24-09, 3:02 pm
Smoked Chicken Sandwich

½ (8-ounce) loaf sourdough bread
¼ tbsp. vinegar
2 tbsp. chopped parsley
1/8 cup low-fat mayonnaise or fat-free salad dressing ¼ cup chopped bell peppers (you can't go wrong with bell peppers) ½ small onion thinly sliced ½ medium sized tomato sliced
8 (1-ounce) slices low-fat mozzarella cheese
2 cloves minced garlic
8 (1-ounce) slices lean chicken
1 tbsp. black pepper

Slice the loaf of bread horizontally. Remove some soft bread from inside each half. Stir mayonnaise and vinegar together. Add parsley, bell peppers, black peppers, and garlic to the mix. Let stand for 15 minutes. Layer the bottom of the loaf with 4 slices of chicken and cheese, then layer with half of the onions and half of the tomatoes. Spread half of the mayonnaise concoction and repeat the entire process from the start with the remaining ingredients. Close the sandwich with the second bread shell and chill until it's ready to serve. When serving, cut loaf into 3 wedges (secure loaf with wooden sticks for a better cut). Makes 3 servings.

Per Serving

Calories: 320 calories
Protein: 24g
Fat: 6g
Carbohydrates: 35g

09-24-09, 3:40 pm
Guiness, pint
1/4-1/3 cup heavy whipping cream
4 whole raw eggs

that sir, is awesome

09-24-09, 7:54 pm
Guiness, pint
1/4-1/3 cup heavy whipping cream
4 whole raw eggs

that sir, is awesome

lol, I was wondering if any one would catch that one...but you better bring an iron gut with you when you try it...

and I haven't even begun to post up my shakes!!!

BTW if you haven't noticed these recipes are way before I tried the keto/cave-man approach...

09-24-09, 11:01 pm
lol, I was wondering if any one would catch that one...but you better bring an iron gut with you when you try it...

and I haven't even begun to post up my shakes!!!

BTW if you haven't noticed these recipes are way before I tried the keto/cave-man approach...

just in time for guiness's 250th anniversary

Oh well, you gotta eat some good home cooking and forget the dietary guidelines sometimes

09-25-09, 8:24 am
Weight Gainer Shake!

16 oz whole milk
2 raw lrg eggs
1/2 cup egg beaters
2 tbls hvy whipping cream
1 tbls safflower oil
1 tbs wheat germ
1 tbls honey
i med/lrg banana
blend for a brief moment..let the wheat germ settle
then i add
1 scoop casien protien powder
1 scoop egg protien powder
taste great and filling...right around 80-90 g pro, approx 77 carbs, and lil over 50 g fat..this is def a wieght gainer..take down all at once or split it up...i split it..enjoy...

hers a clean bulker

16 oz ff milk
2 tbls wheat germ
1/2 cup oats
2 tbls PB
1 banana med
2 tbls honey
quick blend...let settle
add 1 scoop casien (25g pro)
1 scoop egg protien (23-25g pro)
blend again

clean bulk shake
roughly 81g pro 114 g carbs 11g fiber 22g fat some were around 970cals
i use asa post post work out or as a post bed time shake.

09-25-09, 8:25 am
Chocolate-peanutbutter-oatmeal shake
put 12oz of water and some ice in a blender (skim milk optional)
add chocolate protein powder(as many scoops as desired at least 50g
add 1 cup of uncooked old fashioned oatmeal(sell at costco 9lbs for $9
add 1 tbsp all natural(the kind you have to stir)peanut butter

blend it about a minute on a very fast setting Enjoy!

Here's one that is absolutely NOT MINE....but a gut from a site I use to visit all the time...

Here's a great bulking recipe for the holidays.

Egg nog--get massive recipe

4 eggs
2 cups whole milk
real vanilla extract-I like the stuff from Mexico
1/2 teaspoon of brown sugar
3 ice cubes

separate the yolks from the whites of all 4 eggs, keep yolks
beat whites with 1/2 teaspoon of brown sugar and 2 tablespoons of vanilla

Put milk in blender with icecubes, a pinch of nutmeg and a pinch of cinnamon, add tablespoon of vanilla and yolks to blending mixture

Add beaten whites to the blending mixture

Serve ice cold

09-25-09, 9:05 am
wow some of these sound great

thanks a!

i hope u copy n pasted these from ya own files and didnt have to type them all up!

09-25-09, 9:22 am
wow some of these sound great

thanks a!

i hope u copy n pasted these from ya own files and didnt have to type them all up!

I had them over on another site for a long time ...but I rarely if ever visit any more. The board changed so much it's just not the same now...so I drug my file sover here. lol

10-01-09, 4:27 pm
These are awesome. Do you have anything for lean ground beef? I make it all of the time and I am running out of choices.

11-13-09, 12:11 pm
How much is a packet of slenda?? tbsp or grams would be nice..

Thanks for sharing cant wait to try most of them!

11-13-09, 4:46 pm
How much is a packet of slenda?? tbsp or grams would be nice..

Thanks for sharing cant wait to try most of them!

1 gram.