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Mammoth2500
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Spicy Chicken and Pasta
Take this:
4 1/2 oz angel-hair pasta, uncooked
1 Tbsp olive oil
1/4 c finely chopped onion
1/2 tsp flour
1 Tbsp water
1/2 lb chicken-breast tenders
2 tsp chili powder
1/2 c spaghetti sauce
And then:
Cook the pasta according to the package directions; drain. Heat the olive oil in a nonstick skillet. Brown the onion over medium-high heat for about 1 minute. Mix the flour and the water. Add the chicken, chili powder, sauce, and flour mixture to the skillet. Simmer, uncovered, for 10 minutes. Serve over the pasta. Makes 2 servings
Per serving: 412 calories, 28 g protein, 30 g carbohydrates, 20 g total fat, 4 g fiber, 472 mg sodium
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Barbacue Chicken and Cheddar Calzones
Ingredients:
1 T cornmeal,
1 lg onion , halved and thinly sliced
3/4 pound chicken breasts , boneless, skinless, cooked and shredded
1 c barbecue sauce ,
2 tube (10 ounces) pizza dough ,
1 c (4 oz) low-fat Cheddar cheese, shredded
1 - egg white, lightly beaten with 1 t (5 mL) water
Directions
Preheat the oven to 375?F (190?C). Coat a baking sheet with nonstick spray. Sprinkle with the cornmeal.
Coat a medium nonstick skillet with nonstick spray. Set over medium heat. Add the onion. Cook, stirring occasionally, for 5 to 7 minutes, or until soft. Add the chicken and barbecue sauce. Stir to mix.
Turn the dough out onto a lightly floured work surface. Divide into 4 equal pieces. Roll 1 piece of dough into a 7-inch (18-cm) circle. Place 1/2 cup (125 mL) of the chicken mixture on one side of the circle, spreading to within 1 inch (2.5 cm) of the edge. Sprinkle with 1/4 cup (50 mL) of the Cheddar. Brush the edges of the crust with some of the egg-white mixture. Fold the circle in half. Pinch the edges to seal. Repeat with the remaining dough and filling to make a total of 4 calzones.
Transfer to the prepared baking sheet. Brush the calzones with the remaining egg-white mixture. With a sharp knife, make 3 slashes in the top of each calzone.
Bake for 20 to 25 minutes, or until the crusts are golden brown. To serve, cut each calzone in half.
Servings: 4 Calories: 282 Protein: 21 g Carbs: 39 g Fiber: 2 g Cholesterol: 28 g Sodium: 769 mg Fat: 5 g
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Beef and Broccoli Stir-Fry
Ingredients:
1 t oil, canola oil
1/2 pound top round, lean boneless top round, cut into thin strips
1 t ginger, fresh ginger
3 T almonds , slivered almonds
2 c broccoli, frozen broccoli, thawed
1/2 c beef stock, beef stock
1 leaf lettuce, lettuce
2 T soy sauce , soy sauce
Directions:
Heat the oil in a heavy, nonstick skillet over medium heat. Saute the beef. Stir in the ginger, almonds, and broccoli and stir-fry for another 3 to 4 minutes. Stir in the stock and soy sauce and cook until bubbling.
Servings: 2 Calories: 316 Protein: 37 g Carbs: 14 g Fat: 13 g
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Beer BBQ Chicken
Ingredients:
4 boneless, skinless chicken breasts,
1/2 can(s) beer,
1/2 c low-sugar BBQ sauce (like Jim Beam),
1 t cayenne pepper,
Directions:
Shorten grilling time by pounding the chicken breasts to an even thickness before cooking. Put each breast between sheets of plastic wrap and, starting at the thickest point, pound the chicken with a tenderizer or the heel of your hand until the thick part is even with the thin part.
Put the chicken in a resealable plastic bag with the marinade, setting aside 1/4 cup, and refrigerate overnight. Grill for about 12 to 15 minutes per side. Brush with the reserved marinade before serving.
Servings: 4 servings Calories: 180 Protein: 27 g Carbs: 5 g Fiber: 1 g Sodium: 105 mg Fat: 4 g Saturated Fat: 1 g
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Chicken Fajita's
Ingredients:
1/2 pound chicken breast, cut into strips, boneless, skinless
1 bag (16 oz) frozen peppers and onions,
1 env fajita seasoning mix,
8 - flour tortillas , (12
1/2 c fat-free sour cream,
1 lg tomato, large, finely chopped
1 c reduced-fat Cheddar cheese (optional), shredded
Directions:
Coat a large skillet with nonstick spray. Add chicken and cook, stirring occasionally, 5 to 7 minutes, or until no longer pink. Add vegetables and cook until heated through. Add fajita mix and cook 5 minutes more. Spoon into each tortilla and top with sour cream, tomato, and cheese, if using. Roll up each fajita like a cone.
Servings: 4 Calories: 324 Protein: 22 g Carbs: 49 g Fiber: 3 g Cholesterol: 35 g Sodium: 1104 mg Fat: 5 g
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Chicken Cutlets in Sherry sauce with grapes and cucumbers
Ingredients:
4 - boneless, skinless chicken breast halves , (6 ounces each)
1/2 t salt,
1/4 t ground black pepper ,
1 T butter,
4 ounces red or green seedless grapes,, halved (about 2 cups)
1 - cucumber (6 ounces), peeled, seeded, and finely chopped
1/4 c dry sherry or chicken broth,
1/3 c light cream,
1 t chopped fresh dill or 1/4 teaspoon dried ,
Directions:
Season the chicken with 1⁄4 teaspoon of the salt and the pepper. Melt the butter in a large nonstick skillet over medium-low heat. Add the chicken and cook, turning once or twice, until the juices run clear and a meat thermometer registers 170?F, 12 to 14 minutes.
Remove to a serving platter and cover with foil to keep warm. Stir the grapes and cucumber into the skillet, and cook for 1 minute. Add the sherry or broth and cream. Increase the heat to high and cook until thick enough to lightly coat the chicken,
3 to 4 minutes. Add the dill and the remaining 1⁄4 teaspoon salt. Pour over the chicken.
Servings: 4 Calories: 296 Protein: 40 g Carbs: 10 g Fiber: 1 g Cholesterol: 119 g Sodium: 432 mg Fat: 9 g
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Chicken Fourplay
Ingredients:
1/4 c wine , dry white wine
1/4 c olive oil , olive oil
2 T lemon juice , fresh lemon juice
2 cloves garlic , garlic, crushed
2 t oregano, oregano
1 t red pepper, crushed red-pepper flakes
1/2 t salt , salt
4 6-oz Chicken, boneless chicken breasts
Directions:
Dump all the ingredients into a large resealable bag, seal, and shake until the chicken is evenly coated. Refrigerate the bag for 1 to 2 hours. In the meantime, tear off four 15-inch-long pieces of foil.
When the chicken is ready, place one breast in the center of each piece of foil and fold the edges of the foil up to form a bowl. Pour one-quarter of the remaining marinade inside each bowl, then press the foil together to seal the chicken inside. Place all four bowls on a broiler pan and cook for about 12 minutes.
Servings: 4 Calories: 287 Protein: 35 g Carbs: 2 g Fiber: 1 g Sodium: 318 mg
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Grilled Tomatoe and Cheese Sandwiches
Ingredients:
8 slices multigrain bread,
8 slices low-fat Jarlsberg or Cheddar cheese,
1 lg tomato, cut into 8 slices
2 - roasted red peppers, halved
12 large leaves fresh basil,
Directions:
Coat both sides of the bread with olive oil?flavored cooking spray. In a large nonstick skillet over medium heat, cook the bread on 1 side for 2 minutes, or until lightly toasted. Do this in batches, if necessary. Remove from the pan.
Arrange 4 of the slices, toasted side up, on a work surface. Top with the cheese, tomato, peppers, and basil. Top with the remaining bread slices, toasted sided down.
Carefully place the sandwiches in the skillet. Cook for 2 minutes per side, or until toasted and the cheese melts.
Servings: 4 Calories: 264 Protein: 22 g Carbs: 33 g Fiber: 6 g Cholesterol: 20 g Sodium: 451 mg Fat: 6 g
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Pot Roast with dried fruit and red wine
Ingredients:
1 - boneless beef rump roast (2 pounds), well-trimmed, tied
3/4 t salt,
1/2 t black pepper, freshly ground
1 c beef broth,
1 c dry red wine,
1/2 c orange juice,
1/2 t ground allspice,
2 lg red onions, cut into wedges
2 c pitted prunes,
2 c dried apricot halves,
Directions:
Preheat the oven to 325?F. Rub the roast with the salt and pepper.
In an ovenproof Dutch oven, bring the broth, wine, orange juice, and allspice to a boil over high heat. Place the roast in the pot and return to a boil.
Cover the pot and place in the oven. Bake, turning the roast several times, for 2 hours. Add the onions, prunes, and apricots and cook for 1 hour, or until the roast is very tender. Place on a cutting board, cover, and let stand for 15 minutes.
Remove the strings from the roast and cut into thin slices. Arrange the meat on a platter and spoon the pan juices and fruit over top.
Servings: 6 Calories: 570 Protein: 37 g Carbs: 73 g Fiber: 9 g Cholesterol: 84 g Sodium: 531 mg Fat: 14 g
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San Diego Chicken
Ingredients:
1 lemon and 1 lime,
1 8-oz can tomato sauce,
1 6-oz can(s) frozen orange-juice concentrate, thawed
6 boneless, skinless chicken-breast halves, (about 2 lb. total)
2 cloves minced garlic ,
1 t dried Italian seasoning,
1 t hot-pepper sauce,
1 c chunky salsa,
Directions:
Grate the zest of the lemon and lime into a big resealable bag. Squeeze the juice from both into the bag, and throw out the pulp and seeds. Mix in everything else except the chicken and salsa. Then drop in the chicken, seal the bag, and refrigerate for a few hours or overnight.
Fire up your grill to medium. Once the flame is ready, take out the chicken and grill it, turning and basting with the marinade a few times, for 10 to 15 minutes or until the center is no longer pink and the juices run clear (about 160° F on an instant-read thermometer). Serve with the salsa.
Servings: 6 Calories: 242 Protein: 37 g Carbs: 18 g Fiber: 2 g Sodium: 540 mg Fat: 2 g Saturated Fat: 1 g
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Spaghtetti with Meatballs
Ingredients:
- MEATBALLS,
2 - onions , chopped
1/4 c parsley, chopped
3 cloves garlic , minced
2/3 c fresh bread crumbs,
1/4 c fat-free milk,
1 - egg , lightly beaten
2 t Italian seasoning,
1/4 t salt,
1/2 pound extra-lean ground round beef,
1/2 pound ground turkey breast,
2 t olive oil,
- SAUCE,
2 can (28 oz) tomato sauce,
1 can (15 oz) diced tomatoes,
2 T sugar,
2 T Italian seasoning,
12 ounces spaghetti,
Directions:
To Make the Meatballs: Coat a Dutch oven with nonstick spray. Warm over medium heat. Add the onions, parsley, and garlic. Cook, stirring often, for 8 to 10 minutes, or until the onions are soft. Add a few tablespoons water, if necessary, to prevent the onions from sticking. Remove 1/4 cup of the onion mixture to a large bowl. Set the remainder aside.
To the bowl, add the bread crumbs, milk, egg, Italian seasoning, and salt. Stir to mix. Stir in the beef and turkey. Shape into 12 meatballs, each 2 inches in diameter.
Return the Dutch oven to the stove top. Warm the oil over medium-high heat. Add the meatballs. Cook, turning often, for 5 minutes, or until well-browned.
To Make the Sauce: To the Dutch oven, add the tomato sauce, diced tomatoes (with juice), sugar, Italian seasoning, and the reserved onion mixture. Bring to a boil over high heat. Reduce the heat to low. Cover and simmer, stirring occasionally, for 20 to 25 minutes, or until the meatballs are cooked through.
Meanwhile, cook the pasta according to package directions. Place in a serving bowl. Top with the sauce and meatballs.
Servings: 6 Calories: 494 Protein: 36 g Carbs: 71 g Fiber: 2 g Cholesterol: 73 g Sodium: 1914 mg Fat: 8 g
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Spicy BBQ Chicken
Ingredients:
1/4 c chili sauce,
2 T low-sodium ketchup,
1 T honey,
1 T red wine vinegar,
1 t ground ginger,
1 t Dijon mustard,
3/4 t black pepper,
1/4 t garlic powder,
1/4 t ground red pepper,
1 pound boneless, skinless chicken breasts,
Directions:
Coat a grill rack with nonstick spray. Fire up the grill and heat for 20 to 30 minutes. Place the rack on the grill.
Meanwhile, in a small saucepan, mix the chili sauce, ketchup, honey, vinegar, ginger, mustard, black pepper, garlic powder, and red pepper. Bring the mixture to a boil, then remove from the heat. Set the sauce aside.
Place the chicken on the rack over the heat. Grill, uncovered, for 10 minutes. Turn the chicken over and brush with the sauce. Grill until the chicken is no longer pink, 5 to 10 minutes. Brush with the remaining sauce before serving.
Servings: 4 Calories: 172 Protein: 27 g Carbs: 12 g Fiber: 1 g Cholesterol: 66 g Sodium: 336 mg Fat: 2 g
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Muscle Building Post Work out shake.
Ingredients:
1 c ice, ice cubes
3/4 c egg beaters, Egg Beaters
3/4 c soy milk , vanilla soy milk
1 c strawberries , strawberries, frozen
1/2 banana , banana
1/2 c cranberry juice, cranberry juice
Directions:
Put it all in a blender with a tight lid. Blend on high for 30 seconds.
Servings: 1 Calories: 370 Protein: 25 g Carbs: 81 g Fat: 5 g
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Endurance Shake
Ingredients:
1 banana , banana, sliced
1/2 c orange juice , orange juice
8 ounces yogurt, low-fat vanilla yogurt
4 ounces pineapple, crushed pineapple
2 T peanut butter , peanut butter
Directions:
Combine ingredients. Blend for 1-2 minutes
Servings: 1 Calories: 644 Protein: 22 g Carbs: 99 g Fat: 21 g
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French Toast
Ingredients:
1/2 c egg beaters, Egg Beaters
2 T skim milk, skim milk
1 t cinnamon, cinnamon
1/2 t vanilla extract, vanilla extract
1 splash vegetable spray, vegetable spray
3 slices whole-wheat bread , whole-wheat bread
Directions:
Combine the Egg Beaters, milk, cinnamon and vanilla in a bowl. Beat with a whisk.
Heat nonstick pan (medium heat should do) and coat it with vegetable spray.
Coat bread with egg mixture. Add to pan and lightly brown on both sides.
Serve with: Blueberry Syrup (see recipe), 1 cup skim milk, 1 cup orange juice and 1/2 grapefruit.
Servings: 1 Calories: 665 Fat: 3 g
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Strawberry Powerblast Shake
Ingredients:
1 c yogurt, low-fat vanilla yogurt
1 c milk, 1 percent milk
2 t peanut butter , peanut butter
1 med banana , banana
1 1/2 c strawberries , frozen unsweetened strawberries
2 t sugar , sugar
2 ice, ice cubes or 1/2 c cushed ice
Directions:
Place all ingredients in a blender or food processor. Blend on high speed until smooth (about 4 to 5 minutes). Drink immediately.
Servings: 1 Calories: 608 Protein: 25 g Carbs: 106 g Fat: 11 g
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Ultimate Trail Mix
What you'll need
1 c whole almonds, 1 c pecan halves, 1/2 c plain oats, cooking spray, 2 Tbsp honey, 1/2 tsp cinnamon, 1 c orange-flavored dried cranberries (Craisins), 1 c dried apricots
HOW TO MAKE IT Preheat the oven to 350°F. Place the nuts and oats in a bowl and coat lightly with cooking spray (about 3 shots). Drizzle with 1 Tbsp honey and add the cinnamon, stirring to mix. Spread the nuts evenly on a pan and toast for 15 minutes, stirring occasionally. Once they've cooled, stir in the second tablespoon of honey, and mix in the dried fruit. Divide into 1/4 c servings, place each in a ziplock bag, and keep a stash at work or in the car.
Per serving: 170 calories, 3 grams (g) protein, 18 g carbohydrates, 9 g fat (0 g saturated), 3 g fiber, 0 milligrams Sodium
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Tips for shakes:
Evaporated Milk- A half cup of condensed milk adds nearly 400 milligrams (mg) of calcium. Stronger bones mean a stronger frame to hang muscle tissue on
Vanilla extract
It's the secret ingredient that made nearly everything your mom baked taste better. A couple of drops will do the same for your smoothie
Pumpkin
Canned pumpkin is already cooked to a smooth consistency, so it slips easily into a protein shake. And a cup of it delivers 7 grams (g) of fiber, the crucial nutrient that most muscle-building, high-protein diets lack
Flaxseed
Dropping 1 tablespoon of flaxseed (available at any health-food store) into the blender adds nearly 1.5 g omega-3 fatty acids, which lock protein into your muscle fibers. The seeds' nutty flavor goes particularly well with chocolate and peanut-butter smoothies.
Peaches
A cup of frozen peaches ups your shake's vitamin C count by 235 mg. That'll boost blood levels of cytokines-- compounds that keep colds and flu at bay. You can't work out when you're sick.
Take this:
4 1/2 oz angel-hair pasta, uncooked
1 Tbsp olive oil
1/4 c finely chopped onion
1/2 tsp flour
1 Tbsp water
1/2 lb chicken-breast tenders
2 tsp chili powder
1/2 c spaghetti sauce
And then:
Cook the pasta according to the package directions; drain. Heat the olive oil in a nonstick skillet. Brown the onion over medium-high heat for about 1 minute. Mix the flour and the water. Add the chicken, chili powder, sauce, and flour mixture to the skillet. Simmer, uncovered, for 10 minutes. Serve over the pasta. Makes 2 servings
Per serving: 412 calories, 28 g protein, 30 g carbohydrates, 20 g total fat, 4 g fiber, 472 mg sodium
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Barbacue Chicken and Cheddar Calzones
Ingredients:
1 T cornmeal,
1 lg onion , halved and thinly sliced
3/4 pound chicken breasts , boneless, skinless, cooked and shredded
1 c barbecue sauce ,
2 tube (10 ounces) pizza dough ,
1 c (4 oz) low-fat Cheddar cheese, shredded
1 - egg white, lightly beaten with 1 t (5 mL) water
Directions
Preheat the oven to 375?F (190?C). Coat a baking sheet with nonstick spray. Sprinkle with the cornmeal.
Coat a medium nonstick skillet with nonstick spray. Set over medium heat. Add the onion. Cook, stirring occasionally, for 5 to 7 minutes, or until soft. Add the chicken and barbecue sauce. Stir to mix.
Turn the dough out onto a lightly floured work surface. Divide into 4 equal pieces. Roll 1 piece of dough into a 7-inch (18-cm) circle. Place 1/2 cup (125 mL) of the chicken mixture on one side of the circle, spreading to within 1 inch (2.5 cm) of the edge. Sprinkle with 1/4 cup (50 mL) of the Cheddar. Brush the edges of the crust with some of the egg-white mixture. Fold the circle in half. Pinch the edges to seal. Repeat with the remaining dough and filling to make a total of 4 calzones.
Transfer to the prepared baking sheet. Brush the calzones with the remaining egg-white mixture. With a sharp knife, make 3 slashes in the top of each calzone.
Bake for 20 to 25 minutes, or until the crusts are golden brown. To serve, cut each calzone in half.
Servings: 4 Calories: 282 Protein: 21 g Carbs: 39 g Fiber: 2 g Cholesterol: 28 g Sodium: 769 mg Fat: 5 g
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Beef and Broccoli Stir-Fry
Ingredients:
1 t oil, canola oil
1/2 pound top round, lean boneless top round, cut into thin strips
1 t ginger, fresh ginger
3 T almonds , slivered almonds
2 c broccoli, frozen broccoli, thawed
1/2 c beef stock, beef stock
1 leaf lettuce, lettuce
2 T soy sauce , soy sauce
Directions:
Heat the oil in a heavy, nonstick skillet over medium heat. Saute the beef. Stir in the ginger, almonds, and broccoli and stir-fry for another 3 to 4 minutes. Stir in the stock and soy sauce and cook until bubbling.
Servings: 2 Calories: 316 Protein: 37 g Carbs: 14 g Fat: 13 g
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Beer BBQ Chicken
Ingredients:
4 boneless, skinless chicken breasts,
1/2 can(s) beer,
1/2 c low-sugar BBQ sauce (like Jim Beam),
1 t cayenne pepper,
Directions:
Shorten grilling time by pounding the chicken breasts to an even thickness before cooking. Put each breast between sheets of plastic wrap and, starting at the thickest point, pound the chicken with a tenderizer or the heel of your hand until the thick part is even with the thin part.
Put the chicken in a resealable plastic bag with the marinade, setting aside 1/4 cup, and refrigerate overnight. Grill for about 12 to 15 minutes per side. Brush with the reserved marinade before serving.
Servings: 4 servings Calories: 180 Protein: 27 g Carbs: 5 g Fiber: 1 g Sodium: 105 mg Fat: 4 g Saturated Fat: 1 g
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Chicken Fajita's
Ingredients:
1/2 pound chicken breast, cut into strips, boneless, skinless
1 bag (16 oz) frozen peppers and onions,
1 env fajita seasoning mix,
8 - flour tortillas , (12
1/2 c fat-free sour cream,
1 lg tomato, large, finely chopped
1 c reduced-fat Cheddar cheese (optional), shredded
Directions:
Coat a large skillet with nonstick spray. Add chicken and cook, stirring occasionally, 5 to 7 minutes, or until no longer pink. Add vegetables and cook until heated through. Add fajita mix and cook 5 minutes more. Spoon into each tortilla and top with sour cream, tomato, and cheese, if using. Roll up each fajita like a cone.
Servings: 4 Calories: 324 Protein: 22 g Carbs: 49 g Fiber: 3 g Cholesterol: 35 g Sodium: 1104 mg Fat: 5 g
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Chicken Cutlets in Sherry sauce with grapes and cucumbers
Ingredients:
4 - boneless, skinless chicken breast halves , (6 ounces each)
1/2 t salt,
1/4 t ground black pepper ,
1 T butter,
4 ounces red or green seedless grapes,, halved (about 2 cups)
1 - cucumber (6 ounces), peeled, seeded, and finely chopped
1/4 c dry sherry or chicken broth,
1/3 c light cream,
1 t chopped fresh dill or 1/4 teaspoon dried ,
Directions:
Season the chicken with 1⁄4 teaspoon of the salt and the pepper. Melt the butter in a large nonstick skillet over medium-low heat. Add the chicken and cook, turning once or twice, until the juices run clear and a meat thermometer registers 170?F, 12 to 14 minutes.
Remove to a serving platter and cover with foil to keep warm. Stir the grapes and cucumber into the skillet, and cook for 1 minute. Add the sherry or broth and cream. Increase the heat to high and cook until thick enough to lightly coat the chicken,
3 to 4 minutes. Add the dill and the remaining 1⁄4 teaspoon salt. Pour over the chicken.
Servings: 4 Calories: 296 Protein: 40 g Carbs: 10 g Fiber: 1 g Cholesterol: 119 g Sodium: 432 mg Fat: 9 g
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Chicken Fourplay
Ingredients:
1/4 c wine , dry white wine
1/4 c olive oil , olive oil
2 T lemon juice , fresh lemon juice
2 cloves garlic , garlic, crushed
2 t oregano, oregano
1 t red pepper, crushed red-pepper flakes
1/2 t salt , salt
4 6-oz Chicken, boneless chicken breasts
Directions:
Dump all the ingredients into a large resealable bag, seal, and shake until the chicken is evenly coated. Refrigerate the bag for 1 to 2 hours. In the meantime, tear off four 15-inch-long pieces of foil.
When the chicken is ready, place one breast in the center of each piece of foil and fold the edges of the foil up to form a bowl. Pour one-quarter of the remaining marinade inside each bowl, then press the foil together to seal the chicken inside. Place all four bowls on a broiler pan and cook for about 12 minutes.
Servings: 4 Calories: 287 Protein: 35 g Carbs: 2 g Fiber: 1 g Sodium: 318 mg
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Grilled Tomatoe and Cheese Sandwiches
Ingredients:
8 slices multigrain bread,
8 slices low-fat Jarlsberg or Cheddar cheese,
1 lg tomato, cut into 8 slices
2 - roasted red peppers, halved
12 large leaves fresh basil,
Directions:
Coat both sides of the bread with olive oil?flavored cooking spray. In a large nonstick skillet over medium heat, cook the bread on 1 side for 2 minutes, or until lightly toasted. Do this in batches, if necessary. Remove from the pan.
Arrange 4 of the slices, toasted side up, on a work surface. Top with the cheese, tomato, peppers, and basil. Top with the remaining bread slices, toasted sided down.
Carefully place the sandwiches in the skillet. Cook for 2 minutes per side, or until toasted and the cheese melts.
Servings: 4 Calories: 264 Protein: 22 g Carbs: 33 g Fiber: 6 g Cholesterol: 20 g Sodium: 451 mg Fat: 6 g
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Pot Roast with dried fruit and red wine
Ingredients:
1 - boneless beef rump roast (2 pounds), well-trimmed, tied
3/4 t salt,
1/2 t black pepper, freshly ground
1 c beef broth,
1 c dry red wine,
1/2 c orange juice,
1/2 t ground allspice,
2 lg red onions, cut into wedges
2 c pitted prunes,
2 c dried apricot halves,
Directions:
Preheat the oven to 325?F. Rub the roast with the salt and pepper.
In an ovenproof Dutch oven, bring the broth, wine, orange juice, and allspice to a boil over high heat. Place the roast in the pot and return to a boil.
Cover the pot and place in the oven. Bake, turning the roast several times, for 2 hours. Add the onions, prunes, and apricots and cook for 1 hour, or until the roast is very tender. Place on a cutting board, cover, and let stand for 15 minutes.
Remove the strings from the roast and cut into thin slices. Arrange the meat on a platter and spoon the pan juices and fruit over top.
Servings: 6 Calories: 570 Protein: 37 g Carbs: 73 g Fiber: 9 g Cholesterol: 84 g Sodium: 531 mg Fat: 14 g
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San Diego Chicken
Ingredients:
1 lemon and 1 lime,
1 8-oz can tomato sauce,
1 6-oz can(s) frozen orange-juice concentrate, thawed
6 boneless, skinless chicken-breast halves, (about 2 lb. total)
2 cloves minced garlic ,
1 t dried Italian seasoning,
1 t hot-pepper sauce,
1 c chunky salsa,
Directions:
Grate the zest of the lemon and lime into a big resealable bag. Squeeze the juice from both into the bag, and throw out the pulp and seeds. Mix in everything else except the chicken and salsa. Then drop in the chicken, seal the bag, and refrigerate for a few hours or overnight.
Fire up your grill to medium. Once the flame is ready, take out the chicken and grill it, turning and basting with the marinade a few times, for 10 to 15 minutes or until the center is no longer pink and the juices run clear (about 160° F on an instant-read thermometer). Serve with the salsa.
Servings: 6 Calories: 242 Protein: 37 g Carbs: 18 g Fiber: 2 g Sodium: 540 mg Fat: 2 g Saturated Fat: 1 g
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Spaghtetti with Meatballs
Ingredients:
- MEATBALLS,
2 - onions , chopped
1/4 c parsley, chopped
3 cloves garlic , minced
2/3 c fresh bread crumbs,
1/4 c fat-free milk,
1 - egg , lightly beaten
2 t Italian seasoning,
1/4 t salt,
1/2 pound extra-lean ground round beef,
1/2 pound ground turkey breast,
2 t olive oil,
- SAUCE,
2 can (28 oz) tomato sauce,
1 can (15 oz) diced tomatoes,
2 T sugar,
2 T Italian seasoning,
12 ounces spaghetti,
Directions:
To Make the Meatballs: Coat a Dutch oven with nonstick spray. Warm over medium heat. Add the onions, parsley, and garlic. Cook, stirring often, for 8 to 10 minutes, or until the onions are soft. Add a few tablespoons water, if necessary, to prevent the onions from sticking. Remove 1/4 cup of the onion mixture to a large bowl. Set the remainder aside.
To the bowl, add the bread crumbs, milk, egg, Italian seasoning, and salt. Stir to mix. Stir in the beef and turkey. Shape into 12 meatballs, each 2 inches in diameter.
Return the Dutch oven to the stove top. Warm the oil over medium-high heat. Add the meatballs. Cook, turning often, for 5 minutes, or until well-browned.
To Make the Sauce: To the Dutch oven, add the tomato sauce, diced tomatoes (with juice), sugar, Italian seasoning, and the reserved onion mixture. Bring to a boil over high heat. Reduce the heat to low. Cover and simmer, stirring occasionally, for 20 to 25 minutes, or until the meatballs are cooked through.
Meanwhile, cook the pasta according to package directions. Place in a serving bowl. Top with the sauce and meatballs.
Servings: 6 Calories: 494 Protein: 36 g Carbs: 71 g Fiber: 2 g Cholesterol: 73 g Sodium: 1914 mg Fat: 8 g
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Spicy BBQ Chicken
Ingredients:
1/4 c chili sauce,
2 T low-sodium ketchup,
1 T honey,
1 T red wine vinegar,
1 t ground ginger,
1 t Dijon mustard,
3/4 t black pepper,
1/4 t garlic powder,
1/4 t ground red pepper,
1 pound boneless, skinless chicken breasts,
Directions:
Coat a grill rack with nonstick spray. Fire up the grill and heat for 20 to 30 minutes. Place the rack on the grill.
Meanwhile, in a small saucepan, mix the chili sauce, ketchup, honey, vinegar, ginger, mustard, black pepper, garlic powder, and red pepper. Bring the mixture to a boil, then remove from the heat. Set the sauce aside.
Place the chicken on the rack over the heat. Grill, uncovered, for 10 minutes. Turn the chicken over and brush with the sauce. Grill until the chicken is no longer pink, 5 to 10 minutes. Brush with the remaining sauce before serving.
Servings: 4 Calories: 172 Protein: 27 g Carbs: 12 g Fiber: 1 g Cholesterol: 66 g Sodium: 336 mg Fat: 2 g
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Muscle Building Post Work out shake.
Ingredients:
1 c ice, ice cubes
3/4 c egg beaters, Egg Beaters
3/4 c soy milk , vanilla soy milk
1 c strawberries , strawberries, frozen
1/2 banana , banana
1/2 c cranberry juice, cranberry juice
Directions:
Put it all in a blender with a tight lid. Blend on high for 30 seconds.
Servings: 1 Calories: 370 Protein: 25 g Carbs: 81 g Fat: 5 g
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Endurance Shake
Ingredients:
1 banana , banana, sliced
1/2 c orange juice , orange juice
8 ounces yogurt, low-fat vanilla yogurt
4 ounces pineapple, crushed pineapple
2 T peanut butter , peanut butter
Directions:
Combine ingredients. Blend for 1-2 minutes
Servings: 1 Calories: 644 Protein: 22 g Carbs: 99 g Fat: 21 g
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French Toast
Ingredients:
1/2 c egg beaters, Egg Beaters
2 T skim milk, skim milk
1 t cinnamon, cinnamon
1/2 t vanilla extract, vanilla extract
1 splash vegetable spray, vegetable spray
3 slices whole-wheat bread , whole-wheat bread
Directions:
Combine the Egg Beaters, milk, cinnamon and vanilla in a bowl. Beat with a whisk.
Heat nonstick pan (medium heat should do) and coat it with vegetable spray.
Coat bread with egg mixture. Add to pan and lightly brown on both sides.
Serve with: Blueberry Syrup (see recipe), 1 cup skim milk, 1 cup orange juice and 1/2 grapefruit.
Servings: 1 Calories: 665 Fat: 3 g
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Strawberry Powerblast Shake
Ingredients:
1 c yogurt, low-fat vanilla yogurt
1 c milk, 1 percent milk
2 t peanut butter , peanut butter
1 med banana , banana
1 1/2 c strawberries , frozen unsweetened strawberries
2 t sugar , sugar
2 ice, ice cubes or 1/2 c cushed ice
Directions:
Place all ingredients in a blender or food processor. Blend on high speed until smooth (about 4 to 5 minutes). Drink immediately.
Servings: 1 Calories: 608 Protein: 25 g Carbs: 106 g Fat: 11 g
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Ultimate Trail Mix
What you'll need
1 c whole almonds, 1 c pecan halves, 1/2 c plain oats, cooking spray, 2 Tbsp honey, 1/2 tsp cinnamon, 1 c orange-flavored dried cranberries (Craisins), 1 c dried apricots
HOW TO MAKE IT Preheat the oven to 350°F. Place the nuts and oats in a bowl and coat lightly with cooking spray (about 3 shots). Drizzle with 1 Tbsp honey and add the cinnamon, stirring to mix. Spread the nuts evenly on a pan and toast for 15 minutes, stirring occasionally. Once they've cooled, stir in the second tablespoon of honey, and mix in the dried fruit. Divide into 1/4 c servings, place each in a ziplock bag, and keep a stash at work or in the car.
Per serving: 170 calories, 3 grams (g) protein, 18 g carbohydrates, 9 g fat (0 g saturated), 3 g fiber, 0 milligrams Sodium
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Tips for shakes:
Evaporated Milk- A half cup of condensed milk adds nearly 400 milligrams (mg) of calcium. Stronger bones mean a stronger frame to hang muscle tissue on
Vanilla extract
It's the secret ingredient that made nearly everything your mom baked taste better. A couple of drops will do the same for your smoothie
Pumpkin
Canned pumpkin is already cooked to a smooth consistency, so it slips easily into a protein shake. And a cup of it delivers 7 grams (g) of fiber, the crucial nutrient that most muscle-building, high-protein diets lack
Flaxseed
Dropping 1 tablespoon of flaxseed (available at any health-food store) into the blender adds nearly 1.5 g omega-3 fatty acids, which lock protein into your muscle fibers. The seeds' nutty flavor goes particularly well with chocolate and peanut-butter smoothies.
Peaches
A cup of frozen peaches ups your shake's vitamin C count by 235 mg. That'll boost blood levels of cytokines-- compounds that keep colds and flu at bay. You can't work out when you're sick.
that would go for the other protein bar recipe as well..
