Your Favorite Recipes...

[bye-byetubby]

1 Lb Tilapia
1 Tbsp finely chopped garlic
1 Tbsp melted butter
3 Tbsp Lemon Juice
1 Tbsp Parsely

Rinse and pat the fish dry with paper towel.

Set fish if foil with edges turned up to contain fluids. Or you can completely wrap the fish in the foil to contain flavors.

Add lemon juice, butter, parsely, and garlic, pepper to taste if wanted.

Back for 30 minutes on 375.....

PM reviews.....

[boosy boo]

I'm not a big bread/wraps fan, but i really wanted something different to my egg white omellete and veggies. so made a yummo "wrap' for lunch...

8 egg whites mixed with a heaped teaspoon of lupin flour, cook as a crepe in a large pan then set aside to cool

Chop of a variety of your fave veggies - like lettuce, cucumber, capsicum, tomato, onions, etc..... (you could add anything really - suagr snaps, celery, carrot, etc... dependant on what you like)

Spread some low-fat cottage cheese over the cooled crepe (can have low fat ricotta or low fat Philly spread if thats what you prefer). Alternatively "butter" with low fat sour cream

Pile along the middle all your veggies - for more flavour top with salsa if you so desire, or if you need fats at this meal, sprinkle with your chosen crushed nuts

Fold sides over, and DESTROY!!!

I find it tasty, filling and realtively guilt free :)

[boosy boo]

Ok, one thing i have missed whilst dieting is pancakes... so heres what i sometimes have as a replacement.

50grams Wheat Bran
20grams Flaxseed meal
Art sweetener and Cinnamon - as desired
4 egg whites
1 -2 scoops protein powder of choice

Mix all together well. Add water or skim milk to get to desired consistency

Cook as per normal and top with sugar free maple syrup for a nice added touch (or else low joule jam)

Sooooooo goooooood. Low cal, high fibre, high protein....... get it in ya guts!!!

[Onslaught]

I had to reconcile date night with my girlfriend with something that was high in protein and lower in carbohydrate content.

I came up with an essential stir-fry you can add to rice, noodles, pasta, or heap on top of itself like I do.

It's a long one, bear with me:


Ingredients:

1-1.5 pounds of Chicken/Beef/(even pork if you're feeling deviant, make two batches, serve friends/spouses the pork version, it's fattier and has a very up-and-up flavor).
1/4 cup of water
2 Cups Bok Choy (Chinese Cabbage, leafy green essentially)
1 Cup Diced Carrots
1 Cup Celery
1 cup of green/red/yellow bell pepper
1 Cup White Onion
1 cup of Scallions
1 tablespoon of Garlic
1 tablespoon of Ginger
3 tablespoons of soy sauce (light soy is a reasonable substitute)
1 teaspoon of black pepper
2 teaspoons of crushed red pepper
2 tablespoons of canola oil (it's a higher heat, olive oil will smoke and burn, it's just unfortunate)

Slice the meat thin, you want very thin, uniform slices, this will cook really quickly, it takes a bit of prep, but the actual cook time is less than 20 minutes as long as your pan is hot enough, and isn't thin so it keeps heat as you add ingredients.

Heat a tablespoon of oil in a large skillet (wok preferred - big enough to fit the finished product) over high heat. (It should shimmer and dance before you add anything to it, just shy of smoking really.)

Add the onions, celery and carrots first, cook turning and tossing constantly, don't let it sit, for 4-5 minutes, the onions will start to become translucent.

After this, add the bok choy and bell peppers and cook for another minute. Add the water and cover for another two minutes.

The bok choy is cooked - now it's go time - it is a sprint from here.

Put the cooked veggies into another container, a bowl or something, they'll go back to the pan in a bit.

Add the remaining oil to the screaming hot pan and add the chicken. Stir fry for 3-4 minutes, they're cut thin so they will cook very quickly.

Return the veggies to the pan when your meat is cooked through - add the garlic, ginger, black and red pepper, and soy sauce. Stir fry the large bunch o'food and make sure that flavor is incorporating thoroughly, it should take a minute or so.

Add the scallions last (greens and whites). Stir that around, serve in a bowl with rice, noodles, or whatever you choose.


I'm sure if you're entertaining or are surprising someone with dinner, they'll like it. You will too.

[Onslaught]

I was looking for a condiment low in sugar but high in healthy fats.

A modified version of ginger-scallion sauce was that thing:

This makes quite a bit, it lasts for a day or two, I use it in my usual dishes to add a splash of flavor and olive oil's health benefits.

1 cup of thinly sliced scallions
1/4 cup of minced ginger
1/8 cup of extra virgin olive oil
A little over a half a teaspoon of soy sauce or a teaspoon of salt (if you're using iodized table salt use 1/2 of the amount)
1/2 teaspoon of balsamic vinegar

Mix it together and let it sit in the fridge, covered, for about 15-20 minutes. It lasts about 3 days in the fridge. It never does for me, if it's not me, it's family that attacks it.

[stanzione]

in the offseason i figured this one out at my college dorm..

Make your oatmeal with 1/3 extra water, mix in choc protein powder (when hot itll dissolve easy with only stirring) and then with the spoon your gunna eat it with, scoop a big scoop of penut butter and use it to continue mixing the hot oat/whey mixture, and once again when warm the penut butter will dissolve and mix easily into the other two..

its like a bowl of reeses penutbutter cups mashed up and chunky..

See i did learn something at college!

[C.Coronato]

in the offseason i figured this one out at my college dorm..

Make your oatmeal with 1/3 extra water, mix in choc protein powder (when hot itll dissolve easy with only stirring) and then with the spoon your gunna eat it with, scoop a big scoop of penut butter and use it to continue mixing the hot oat/whey mixture, and once again when warm the penut butter will dissolve and mix easily into the other two..

its like a bowl of reeses penutbutter cups mashed up and chunky..

See i did learn something at college!

Sounds damn good Joe!

[Madcat]

This is how i do it. I cook by sight, so some of the measurements are my best estimates...

-2# ground turkey, or 1 turkey and 1 beef
-4 slices of yer favorite bread
-1 cup milk
-1 cup yer favorite salsa
-7 to 10 sweet banana peppers or peppercini, sliced
-1 cup bread crumbs
-2 eggs
-cayenne pepper, if you can handle it
-yer favorite BBQ sauce


-pre-heat oven to 350 degrees and spray a 11x7 pan

-in a mixing bowl, tear up the bread and pour the milk over it. let soak for 5 min. to soften.

-EXCEPT for the BBQ sauce, add all the other ingredients to the bowl. get yer hands in there and mix it up.

-put it in the pan, loaf style, and cook for 1 hour. During the last 15 min. of cooking, pour some of the BBQ sauce over the top.

I want to rep this out, I swapped out the meat to 93/7 beef, and ground up deer, peppers with jalapeno's and this is legit. I also top with ketchup instead of BBQ, or both. Either way, this is slamming. And in the end really healthy, using it as 1 of my 3 meals at work, makes about 8-10 servings.

[hard01foru]

one day i was looking for a way to spruce up my dull and very routine shake and i thought about how apple juice is a base in many smoothies. Add basic flavors like vanilla,strawberry,etc to apple juice or a complimentary fruit juice and blend in some nonfat yogurt, tastes great and adds calories and protein. Use weight gainer if your gaining or just potein for status que. if you experiment with different yogurt flavors than i'm sure you find one that you'll love. I've never drank water and protein afterwards .

[skibasgym]

Does this cookie mixture get hard if you let it cool?

[RaisingTheBar]

Felt like switching up my normal chicken routine, and this meal was super easy to prep, a nutrient powerhouse, and damn good tasting.

2 lbs chicken breasts

1 Medium Butternut Squash

3 cups water, or chicken broth

Bunch of Kale (quantity depends on your taste)

Taco Seasoning

Small lemon

Course Salt & Pepper

Olive Oil

1/2 an onion

1) Preheat oven to 425
2) Prep Food: Skin and cut up squash and dice onions.
3) Add onions, chicken, squash, kale, salt, pepper, and olive oil to a rimmed oven pan
4) Cook for 30 minutes, or until chicken and squash is fully cooked
5) Remove chicken to a cooling plate, and throw the rest of the cooking pan into a medium pot with 3 cans of water or chicken broth.
6) Put pot on simmer, and use a potato masher or wooden spoon to mash up squash as see fit.
7) Break up chicken, add to soup.
8) Eat!

[anonymous_burn]

One of my current favorites is chicken thighs in a Filipino adobo, done in a slow cooker.

3-4 lbs Chicken thighs (skin and bone on or off, doesn't matter. Once they're done the skin comes right off and the bones fall out)
1-2 cups white vinegar
1-2 cups soy sauce
as many garlic cloves as you can stand, smashed
black peppercorns

Combine in a slow cooker; the amount of liquid will depend on how many thighs you have, you want enough to cover the whole thing. Set to high for 3 hours, enjoy. If you're feeling frisky you can take the liquid from the slow cooker once it's done and reduce it down in a saucepot to make a sauce for the chicken, but that's going to depend on how you're feeling about sodium at the time. I usually eat it without and it's delicious.

[GruntCorps]

One cup oats
Scoop or two of Protein (chocolate is better)
Spoon of peanut butter
1 banana

Delicious!

[BoyNamedSue]

Hey Everyone! Ive been a chef for almost 15 years, my mom is a vegan, my dad is a diabetic, my fiance studied Sports & Exercise Science, and I hate to cook. Im a big fan of one pot meals, or meals that cook themselves while I enjoy the comforts of my couch. Im going to try and post recipes for all of us that have long days, are tired of cooking full meals, and who are tired of dry chicken and plain broccoli.

One of my personal Favorites!

1 Lb Stew Beef (or pork, or any cut of beef, really, even chicken, turkey)
1 can Cream of Mushroom, chicken, celery. (Again, any...even the fat free)
1-2 cup Mushrooms, onions, celery....not cauliflower or broccoli...use your head

Place into pot or my favorite a slow cooker on low (or high....seriously Im making this stuff idiot proof) and cook until the meat is tender (eat it...is it chewy? Cook some more, does it fall part? Its done)

This is a great meal for low carb diets and low fat diets. Stew beef and/or poultry have very little fat and the can of soup is low in carbs. For a bulking diet eat everything and serve over Cous Cous, rice, steamed sweet potato, pasta, again...imagination.

[iamthemacattack]

I'm currently making huge pots of chili which will do me for a few days.

2 pounds of lean steak mince, 2 onions, a bulb of garlic (for me maybe less for others), 2 red chilis with seeds, baked beans, butter beans, kidney beans.

Finely dice the onions and garlic and brown in a hot pan with olive oil. Then add the mince and chilli (fine diced) and cook until browned.

I then add some worcester sauce and a little English mustard powder and simmer for 15 mins. Then add the cans of beans (you can use any beans or pulse really) Once added the beans turn the heat down low, and whatever sauces or flavours you want and just simmer away.

I usually add some tomato puree, a bit of Tommy K and some BBQ sauce.. and some Scotch Bonnet hot sauce for a bit of kick.

Eat with rice or sweet potatos. Boom. Calorific goodness.

[skibasgym]

Peanut butter and honey in your oats will make them not only taste better but they will stick with you alot longer.

Are you using raw or cooked oatmeal? I put oatmeal and peanut butter in my cooked oatmeal. I've never eaten the raw oats.