COOKING FOR MASS
You don’t have
to be a gourmet chef to cook nutritional meals that can complement your body
building program. Cooking can be a great way to gain control of your eating and
pick what you put into your foods like salt and fat. Meals can be as simple or
as complicated as you like. Here are a few recipes to get you started.
Cereal Casserole
Your favorite cereal Skim milk
Honey
1 cup yogurt
Fill half the bowl with cereal.
Add milk until it reaches the top of the cereal. Add yogurt. Top with more
cereal. Add more milk. Drizzle with honey.
Protein Pancakes
1 cup of Oatmeal 11
egg whites
1 whole egg
1 packet of sugar free Jello any
flavor
Stir all ingredients together in a
mixing bowl. Drizzle onto hot non- stick fry pan.
Tuna or Salmon Patties
1 can tuna or salmon 1 onion
1 tablespoon of salt 1
teaspoon of pepper 1 teaspoon of parsley 1
whole egg
3 medium potatoes, boiled and mashed
Mix potatoes, tuna, onions,
salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and
heated on both sides.
Spicy Chicken Ole
8 ounces chicken breast cut into
chunks
1 can diced tomatoes or 2 medium
fresh tomatoes diced 1 can spicy chili hot beans
1 medium onion chopped
Sauté chicken breast and
onions in some olive oil in a frying pan. Stir
in tomatoes and chili beans. Cook uncovered for ten minutes.
Sprinkle with low-fat shredded Cheddar cheese.
Lightning Fast Fajitas
1 lb. flank steak cut in strips or
small pieces 1 large green pepper, cut in strips
1
red pepper, cut in strips
1 medium yellow onion, cut in
strips 3 cloves pressed garlic
1 tsp
chili powder Lemon juice
Fresh ground pepper to taste
Sauté garlic in a bit of
lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and
cook until beef is cooked near to the
temperature you desire. Add
peppers and onions and cook until vegetables are mostly soft, raising the heat
for a short time if you like the vegetables slightly charred. Spoon into whole
wheat tortillas. Top with salsa or fat-free sour cream if desired.
Chicken Cacciatore
2 lbs
boneless skinless chicken breast 1
28 oz can crushed tomato
1 chopped onion
1 chopped green pepper 3 pressed
garlic cloves
¼
tsp. thyme
¾
tsp. salt
½ tsp. oregano
1 tbsp. parsley Dash of pepper Cooking spray
Spray pan with cooking spray and
heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic.
Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley,
oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring
occasionally. Add browned chicken, cover and cook on low for 45 minutes.
Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or
brown rice if desired.
Pan Broiled Fish
1 lb. Fish
filets
One 14 oz. Can diced tomatoes w/
basil, garlic & oregano
Arrange fish filets in a
single layer in skillet. Cover with tomatoes and liquid. Cover and cook over
medium heat for 10-20 minutes, or until the fish easily flakes with a fork.
Serve plain or over brown rice.
Broiled Fish Dijon
6 fish filets
1 ½ lbs
small zucchini, cut lengthwise into halves
½ cup lemon juice
2 tbsp. low-calorie Dijon
mustard 1 clove garlic, minced or pressed
2 tbsp.
drained capers Paprika to taste
Rinse fish and pat dry. In a
separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a
single layer in a large pan. Drizzle with lemon juice. Broil on top rack for 5
minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil
for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle
with paprika and capers. Serve. 6 servings
Stuffed Chicken Breasts
1 chopped onion
1 pkg. frozen spinach, thawed and
dried 1 egg lightly beaten
8 oz. low fat ricotta cheese
Salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and
flattened
Combine
the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the
mixture into each chicken breast. Tie the chicken breasts together with butchers
twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes.
Optional: Garnish with lemon slices.
Ground Turkey Breast Sauce
1 lb. ground turkey or beef 1
chopped onion
1 cup chopped portabella
mushrooms 1 tsp allspice
1 tsp red pepper flakes Salt
& pepper to taste 1 jar spaghetti sauce
Brown the meat with the red
pepper flakes. Add the chopped onion and mushrooms. Put the all spice, salt and
pepper in. Pour the spaghetti sauce in. Serve over your favorite type of
noodle.
Lemon Pepper Tuna
1 can tuna
Lemon
Pepper Seasoning
Spray a fry pan with no
calorie non-stick cooking spray. Add tuna and sprinkle with seasoning. Cook
tuna to desired doneness. Eat plain or on a bed of pasta. This is also good
cold.
Worcestershire Tuna
1 can
tuna Worcestershire Sauce
No-Fat or Low-Fat Cheese (optional)
Spray a fry pan with no calorie non-stick cooking spray.
Add tuna with an amount of Worcestershire Sauce that you like. Cook to desired
texture. Add cheese if you like and let it melt after turning the burner off.
You can eat this on some whole-wheat bread, plain, or over some brown rice.
Chicken, Rice & Beans
Cooked Shredded Chicken Breast
½
- 1 cup cooked brown rice
¼ can red beans
2
tbsp. barbeque sauce
In large bowl or Tupperware,
combine rice, beans, and chicken. Add barbeque sauce and stir together until
well-coated.
Egg Salad Sandwich
3-4 boiled egg whites (may keep
1-2 yolks) 2 tbsp. low fat mayonnaise
1 tbsp. yellow mustard Ground black pepper
2 slices
100% whole wheat bread Shredded lettuce or spinach leaves
½ can tuna
(optional for more protein, or just use more egg whites.
Chop egg
whites and add to medium bowl. Add mayo, mustard, black pepper, and tuna. Mix
well and spread over bread. Top with lettuce
or spinach leaves and second slice of
bread.
Tuna Casserole
3-4 cups cooked pasta 1-2 cans
tuna (drained)
½ cup low fat cottage cheese (drained)
¼ cup shredded low fat
cheddar cheese 2 tbsp. low fat mayo
Ground black pepper
½ cup canned peas (rinsed & drained)
In medium bowl, combine all
ingredients and stir until well-mixed. Microwave for approximately 1 minute
when ready to serve.
Fiery Chicken Deluxe
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
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)
This works best with a
Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 ½
minutes
While the chicken is cooking, stab the red potatoes and
cook in the microwave for 4 ½ minutes or until soft in the middle
Take the potatoes out, and put
the green beans in for 2 - 3 minutes
Smash the potatoes and
sprinkle on a pinch of salt and the crushed jalapeno peppers
Sprinkle the other pinch of salt on the green beans
Grilled Chicken Asparagus Rolls
1 chicken breast
2
asparagus sticks
2 slices of low fat turkey bacon 1
tsp Dijon mustard
1
tbsp honey
Salt
and pepper to taste
Once the chicken breast is
washed trim the fat from it. Cut chicken into two to four thin slices,
depending on how thick you would like your roll to be. Put chicken slices in
the container; add the salt and pepper, mustard and honey. Let it marinate for
25 minutes.
Give the asparagus a quick
wash. Snap off tough ends of asparagus and remove scales with vegetable peeler.
Place one slice of turkey bacon on each slice of chicken breast. Place one
asparagus stick on the top and start rolling it.
Once the roll is ready, use a
couple of wooden picks to secure the turkey bacon - ensure the picks are placed
in such a way the chicken meat maintains its shape around the roll. You can
grill rolls than for seven minutes on the electric grill at 375 degrees, or
bake them for 25 minutes at 375 degrees.
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