The Chopping Block: Recipes from a Bodybuilding Chef

[rainman]

Thought I'd bump an awesome thread and post my own diet related question.

I have a mad dog and I need to walk him for close to an hour each morning before work or training. As I have to be out the house by 7:45 I need something I can prepare quickly. Therefore I make pancakes the night before, blast them in the microwave when I wake up at 6, eat them and take him out. Ingredients and macros are:

2 whole eggs. (140/12/2-nil/8-3)
200ml/ 5 egg whites. (72/19.6/trace/trace)
75g low fat cottage cheese. (56/8.3/3.5-3.5/1.1-0.6)
40g whole rolled oats. (178/5.6/30-0.6/4-0.8)
Allowance for honey and Fry Light spray (76/trace/12.7-12.7/1.8-trace)
Total= Calories-522/Protein-45.5/Carbs-48.2 of which sugars-17.6/Fat-14.9 of which saturates-4.4

Values for me are pretty much spot on and without adding any protein powders. The taste isn't that bad. Better when made fresh, but time isn't a luxury I have most mornings. It's the texture I'm having an issue with. Can I add something that will make them like IHOP pancakes without screwing up the macros? A lot of recipes say to use baking soda. Would this help? Any pancake recipes you'd like to share that I can eat year round without putting on too much fat?
Thanks a lot.

[ctgblue]

Broiled Parmesan Tilapia with bread crumbs

I’ve started with a recipe I found on Spark recipes, exchanged some ingredients, and added a little of the bread crumb topping for texture.
This has a nice tang to it, due to the lemon and the miracle whip light, and makes fish much more appealing for “non-fish eaters” like me. I liked the base recipe over others because the ONE tbsp of butter will not run like the two tbsp recipes do and will brown better. The addition of the bread crumbs helps with the texture.

Minutes to Prepare: 10
Minutes to Cook: 7
Number of Servings: 4

Tips
To aid in not overcooking the fish, use less time in the broiler on the first step on the second side of the fish. You are better off coating it and cooking a little longer with the coating to finish the fish, than you are trying to get it cooked before the coating and then overcooking the fish trying to get the topping browned

Ingredients
Tilapia, 4 (4 oz filets)
Cheese, Parmesan or Parmesan Romano (grated), 1/4 cup
Land O Lakes Light Spreadable Butter with canola oil, 1 Tbsp
Miracle Whip Light, 1tbsp
Lemon juice, 1 tbsp
Pepper, black, 1/8 tsp (can sub cayenne if you like some heat)
Kosher Salt, 1/8 tsp
Onion powder, 1/8 tsp
Seasoned bread crumbs (we like the Italian kind, but you can use Panko, Plain, or Cajun, as your taste dictates).
Directions
1.Preheat your oven's broiler. Spray a broiling pan or pan lined with aluminum foil with non-stick cooking spray.
2.In a bowl, mix the Parmesan, light butter, miracle whip light and lemon juice. Season with pepper, onion powder and salt. Mix well and set aside.
3.Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes.
4. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Then sprinkle a light dusting of seasoned bread crumbs on top
5. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 188.5
Total Fat: 6.7 g
Cholesterol: 53.0 mg
Sodium: 382.3 mg
Total Carbs: 6.0 g
Dietary Fiber: 0.4 g
Protein: 26.5 g

We generally eat this over brown rice, so add those calories in yourself.

[gMarshall]

hey brother, wondering if u could throw me a couple recipes for frying and baking potatoes. thanks bro

[C.Coronato]

Looking for new recipes!

Whos got 'em?

[skibasgym]

Great Beef recipes :


Oriental Beef and Broccoli with noodles
Ingredients:
1 1/4 lb boneless beef top round or top sirloin steak, cut 1-inch thick
Oriental Type Seasoning
1 lb. Whole Grain Spaghetti
2 tsp plain flavor protein isolate (replaces cornstarch if you don't plain flavor isolate)
2 tablespoons vegetable oil
1/2 lb broccoli florets
2 medium carrots, thinly sliced
1 teaspoon grated orange rind (optional)

Directions:
Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Combine Oriental seasoning from ramen noodles with isolate and 1/2 cup water in large bowl. Add beef; toss. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until hot. Stir-fry broccoli and carrots 1 minute. Add noodles and 1 1/2 cups water; bring to a boil. Reduce heat; cover and simmer 3 to 5 minutes or until vegetables are tender and most of liquid is absorbed, stirring occasionally. Remove; keep warm. Heat remaining oil in same skillet over medium-high heat until hot. Drain beef, discarding marinade. Stir-fry half of beef 1 to 2 minutes or until outside of beef is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Serve over noodles. Sprinkle with orange rind.

-- McFly. This serves four, so in our case probably two. Double or triple the recipe to get bigger batches of things.

Crockpot Chicken and Chili

Ingredients
1 pound ground turkey
1 pound of beef tips (stew meat)
16 oz can of chili beans, not drained
14 oz can of dark red kidney beans
14 oz can of black beans
16 oz jar of mild salsa
2 diced tomatoes
1 diced bell pepper
16 oz tub of fat free sour cream
Salt and pepper to taste
Shredded cheese - Fat free

Method
Brown ground chicken and steak tips (stew meat). Drain well and place in
crock pot. Add all ingredients except sour cream. Allow to cook on low
for 3-4 hours or on high for 2 hours. Before serving add entire 16 oz
tub of sour cream to crock pot. Serve hot and top with cheddar cheese.

--Nice and easier and sure filling. That right there is a serious bulk food.

The crockpot chili was excellent.

[C.Coronato]

The crockpot chili was excellent.

Thats Skibs!

[Rex]

after cooking up a delicious meal, how can I make my dishes vanish like they do on those cooking shows??? hahaha I really hate cleaning up after cooking!

looking forward to what you might bless us with....sign me up for some bulk cooking simple but tasty recipes.....I like to cook once and make it last a few days....

Get paper plates and plastic utensils!

[skibasgym]

We made your grilled chicken parm recipe, and it was excellent.

[Aggression]

I'm gonna have to take a run at that chili soon.