Natural Bodybuilding News

These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids — phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can’t be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.

1 tablespoon canola oil

1 teaspoon chili powder

1 teaspoon ground cumin seeds

2 cans black beans, with liquid

8 corn tortillas

1 cup fresh or bottled salsa*

2 ounces queso fresco or feta cheese, crumbled

*Some jalapeño and serrano peppers from Mexico were implicated in the recent salmonella outbreak, so be sure to check the source if you use fresh salsa.

1. Heat the canola oil in a large, heavy nonstick skillet on medium-high, and add the chili powder and ground cumin. Allow the spices to sizzle for a half-minute, then stir in the black beans and 1/2 cup water. Mashing the beans with the back of your spoon, cook for 10 to15 minutes, until thick and fragrant. As a crust develops on the bottom of the pan, mix the crust into the beans. If they seem too dry, add more water. Remove from the heat.

2. Heat the tortillas, two or three at a time, in a dry skillet on medium-high, or in a microwave. Top with the black beans, about two rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half and serve.

Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them with water when reheating.

Yield: Eight tacos

Source - http://www.nytimes.com

This thick, hearty soup is adapted from a more complex Algerian dish that includes several kinds of beans and a spherical type of couscous called muhammas, for which I substitute vermicelli.

1 cup chick peas, picked over and soaked for 6 hours or overnight in 1 quart water

1 bunch cilantro

1 dried red chili pepper

2 tablespoons olive oil, plus additional for drizzling

1 large onion, chopped

2 medium carrots, diced

4 plump garlic cloves, minced

1 tablespoon sweet paprika

1 teaspoon ground turmeric

1 (28-ounce) can chopped tomatoes, with juice

1 1/2 quarts water

Salt to taste

1/2 pound winter squash, peeled and diced

1 to 2 teaspoons harissa or 1/8 to 1/4 teaspoon cayenne pepper, to taste

Salt and freshly ground pepper

1/2 cup vermicelli

2 tablespoons chopped fresh mint

Lemon wedges for serving (optional)

1. Drain the soaked chick peas and set aside. Tie half the cilantro sprigs into a bundle with the dried red chili, and chop the rest. Set aside the chopped cilantro.

2. Heat the oil in a large bean pot or Dutch oven over medium heat and add the onions and carrots. Cook, stirring, until tender, about 5 minutes, and add 1/2 teaspoon salt, the garlic, paprika, and turmeric. Stir together for about a minute, until fragrant, and add the tomatoes, and their juice. Cook, stirring often, for 10 minutes, until the tomatoes have cooked down somewhat and the mixture is fragrant. Add the beans and water and bring to a boil. Add the cilantro bundle, reduce the heat, cover and simmer 1 hour. Add the squash, a generous amount of salt, and the harissa or cayenne, and continue to simmer for another hour. Taste and adjust salt. Add the vermicelli and simmer until tender, about 5 minutes. Remove the cilantro bundle. Stir in the remaining cilantro and the mint, adjust salt and serve. Garnish with lemon wedges.

Yield: Serves 4 to 6

Advance preparation: This gets better overnight, but don’t add the pasta or the fresh chopped cilantro and mint until shortly before serving. You may need to thin out with water. It will keep for 3 or 4 days in the refrigerator.

Variation: In spring and summer, substitute 1/2 pound diced zucchini for the squash. Simmer the zucchini for no longer than 30 minutes.

Source - http://www.nytimes.com

Many of my vegetarian dishes were inspired by the savory, brothy black beans I lived on one summer in Oaxaca, Mexico. Today, when I yearn for Mexican food, I know I am really pining for black beans. If you’ve spent time in Central and Southern Mexico, in Guatemala or in Brazil, you know how wonderful a bowl of black beans can be if properly cooked.

Beans are nature’s health food. They have an exceptionally high fiber content, and they’re a fine source of protein, as well as calcium, iron, folic acid and potassium. Black beans stand out because in that shiny black coating, there are at least eight different flavonoids, which are antioxidants. Called anthocyanins, they’re found in red grapes and red wine, red cabbage and other dark red fruits and vegetables. Black beans also contain small amounts of omega-3 fats, three times as much as other legumes provide.

Any successful dish made with black beans begins with a great pot of beans, sufficiently seasoned and slowly simmered with lots of onion and garlic until the beans are soft pillows suspended in a thick, inky, savory broth. There’s no comparison between that pot of black beans and the black beans that come in a can. Canned beans lack both flavor and nutrients.

Simmered Black Beans

The key to a great pot of black beans is using enough onion, garlic and salt for seasoning, and then cooking the beans for a long time at a slow simmer. In Mexico, a sprig of epazote or a few dried avocado leaves are usually added to the pot. Those ingredients aren’t as easy to find as cilantro, which is what I routinely use to season the beans.

1 pound black beans, washed and picked over for stones

2 quarts water

1 tablespoon canola oil or extra virgin olive oil

1 medium onion, chopped

4 large garlic cloves, minced

1/4 cup chopped cilantro, plus additional for garnish if desired

Salt, preferably kosher salt, to taste

1. Soak the beans in the water for at least six hours. If they will be soaking for a long time in warm weather, put them in the refrigerator.

2. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven, and add the onion. Cook, stirring, until it begins to soften, about three minutes. Add half the garlic. Cook, stirring, until fragrant, about one minute. Add the beans and soaking water. The beans should be covered by at least an inch of water. Add more as necessary, and bring to a boil. Reduce the heat to low, and skim off any foam that rises. Cover and simmer one hour.

3. Add the salt, remaining garlic and cilantro. Continue to simmer another hour, until the beans are quite soft and the broth is thick and fragrant. Taste. Is there enough salt? Does it need more garlic? Add if necessary. Let sit overnight in the refrigerator for the best flavor.

Note: If you can get hold of a sprig of fresh epazote, add it to the beans in step 3.

Yield: Serves six

Advance preparation: The cooked beans will keep for three to four days in the refrigerator and will freeze well.

Source - http://www.nytimes.com/2009/03/10/health/nutrition/09recipehealth.html

Jean Duane, Alternative Cook offers easy tips for National Nutrition Month on converting recipes to be more nutritious, gluten and dairy free, with fewer calories and no cholesterol. Sound impossible? Read on. You might be surprised at how easy it is.

Centennial, CO (PRWEB) March 11, 2009 — To maximize health during National Nutrition Month, how about designating two or three days a week as ‘healthy days’ and eat vegetarian or even vegan on those days? The benefits extend from loosing weight to saving money. “Vegetarian foods taste great if you know a few tricks. It’s less expensive, more nutritious and lower calorie than dairy and animal-based foods. Go gluten-free for maximum benefits” says cooking DVD producer and author, Jean Duane, Alternative Cook. http://www.alternativecook.com.

Let’s say you enjoy Mexican foods, but want to avoid the meat, cheese, high fat calories and cholesterol associated with it. Two beef and cheese enchiladas on average contain 1400 calories, 90 grams of fat and 234 grams of cholesterol. That’s more than half of your recommended daily allowance! To make authentic-tasting Mexican foods packed with nutrition, first think about the spices and flavors identified with Mexican foods such as chili powder, fresh cilantro, jalapenos, mild green chilies, garlic, oregano, cumin, coriander, tomatoes, lime and tamarind. Next, think about the ‘mouth-feel’ - the smooth, creamy cheese and guacomole, spicy sauces combined with chewy tortillas and crunchy chopped vegetables on top. Finally, consider main ingredients - beans, corn, rice, meat, cheese, salsa, sour cream, tortillas and vegetables. With this in mind, let’s look at alternatives to convert a traditional dish to be vegetarian, gluten and dairy free to boot!

Nutritious Alternatives
Beef:
To cut calories and cholesterol, instead of using beef, use half pinto beans and half chopped mushrooms. This combination makes a nice “beefy” taste and texture, but with no fat or cholesterol.

Cheese:
Instead of using high-fat cheddar or American cheese, make a dairy free filling with tofu, nutritional yeast, garlic and fresh herbs. It is delicious and tastes just like cheese. Forego the cheese on top, and substitute with fresh shredded zucchini and salsa.

Sour Cream
Thinning silken tofu in a food processor adding a little vinegar, lemon juice and olive oil makes delicious sour cream alternative with no fat and no cholesterol. (Recipe below.)

Emphasize Veggies
Top the dish with chopped spinach, shredded jicama or lettuce and pile on the guacomole. Guacomole may contain fat, but it is good for you, and so easy to make. Just mash avocado with a little lemon juice and garlic salt.

Fresh Salsa
Fresh salsas the perfect thing to celebrate Nutrition Week and spring! Just chop jicama, fresh cilantro, tomatoes, onion, corn kernels, a little lime juice, and salt.

Equipped with these new alternatives, let’s convert a recipe. The new version has 647 calories, 19 grams of fat and 0 cholesterol. Just knowing you reduced the calories by 54%, fat by a whopping 79% and cholesterol to zero - without sacrificing the taste - you and your family will enjoy it even more! To learn more about how to enjoy the wonderful flavors of Mexico, gluten and dairy free with no cholesterol please visit http://tinyurl.com/ddd3wo.

Traditional
Beef and Cheese Enchiladas
2 TBS oil
1 yellow onion
2 pounds ground beef
1 TBS chili powder
1 TBS cumin
2 tsp. coriander
1 cup medium salsa
1 tsp. garlic salt
12 corn tortillas
1 pound shredded cheddar cheese
Top with sour cream
Healthier Conversion
“Beef” and “Cheese” Enchiladas
With Sour Cream Alternative
1 TBS oil
1 yellow onion
1/2 pound button mushrooms
2 cans pinto beans (drained)
1 TBS chili powder
1 TBS cumin
2 tsp. coriander
1 cup medium salsa
1 tsp. garlic salt
12 corn tortillas
8 oz. silky tofu
3 TBS nutritional yeast
1 TBS rice vinegar
1/2 tsp. salt
2 TBS olive oil
1 TBS lemon juice

Directions to make Healthier Version:
1. Chop mushrooms and place in a skillet with oil. Cook on medium heat until half done. Add onions. Cook until onions are opaque. Add pinto beans, chili powder, cumin, coriander, salsa and garlic salt.
2. Heat a clean skillet and spray with spray-on oil. Place a corn tortilla on the hot surface. Press with a spatula and turn. Repeat for all tortillas. (Most corn tortillas are gluten free.)
3. Fill tortillas and place in a casserole and bake for 35 minutes at 350 degrees.
4. To make sour cream alternative, place tofu, yeast, vinegar, salt and lemon juice in a food processor. Drizzle in oil and process until smooth. Taste. Adjust.
5. Remove enchiladas from oven and top with sour cream alternative, shredded spinach, zucchini and home-made salsa. Serves 6.

Converting a recipe like this is good news for those with Celiac disease, gluten or dairy intolerance, high cholesterol, and for those with Autism or Aspergers’ disease following a GFCF (gluten-free, casein-free) diet. For more information on how to cook healthier, please sign up for the Alternative Cook’s free newsletter http://tinyurl.com/aloech which is chock-full of healthy baking and cooking ideas to make your life easier and healthier.    
                        
Jean Duane, Alternative Cook produces gluten-free, dairy-free, low cholesterol cooking instruction on DVD, video stream and in a cookbook. For more information, please visit http://www.alternativecook.com.

Source - http://www.prweb.com

Healthy Bodybuilding Recipes - Flank Steak Stuffed with Spinach and Sun Dried Tomatoes

Ingredients

• 10 ounces of frozen whole leaf spinach
• Half cup of julienne sun dried tomatoes in oil
• One and half pounds of flank steak
• One-fourth cup of crumbled feta cheese
• 4 slices of provolone cheese

Method: Heat the oven at 375-degrees. Spray olive oil on a loaf pan. And Use a meat mallot beat the flank steak to about three-fourth inches thick. Place the steak aside in anticipation of ready for filling. It will be tender if one permits it to reach the temperature of room, although one is making the filling.

For making the filling, soften the spinach by placing the spinach or by micro waving in a sieve. And then, running hot water on it. Squeeze all extra water from the spinach by using paper towels, sieve or a colander. Then spread the spinach on the flank steak and stay half inch from the meat. Sprinkle the crumbled feta cheese on the spinach. And then layer of sun dried tomatoes on the feta. At last decorated with slice of provolone cheese.

Round the steak lengthwise and put seam side down in the already made loaf pan. If one selects to cook it in the biggest pan, one may require wrapping the roll steak with kitchen twine or unflavored dental floss. At last drizzle the excess olive oil from the tomatoes on the top.

Bake for one hour in the oven and then leave it outside for ten minutes.

• Carbohydrates: 6grams
• Fiber: 24 grams
• Protein: 35 grams

Recipe Source - beautyfeast.com

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Healthy Bodybuilding Recipes - The Best Vegetarian Meatballs Ever!

Obviously if you want meat you can substitute any meat you want into this recipe for the soy crumbles.Ingredients 

•  2 (12 ounce) bags of boca brand soy crumbles
• 4 eggs, slightly beaten
• 1/2 cup dry oats
• 4 minced garlic cloves
• 1/4 cup grated parmesan cheese
• 1 teaspoon of your favorite dried Italian herb seasoning (I used oregano 1 tsp parsley 1 tsp basil)
• 1 teaspoon fennel seed

Directions

• Preheat oven to 350 degrees fahrenheit. 
• Thoroughly defrost veggie crumbles in skillet with a little cooking oil spray.
• Remove from heat and combine all ingredients in a big bowl.
• Form mixture into 24 small meatballs
• Bake in an oiled mini muffin pan (or on an oiled cookie sheet) for about 15 mins or until firm. (I use low fat cooking spray to grease the pans for less fat.)

Source - JamesYourPersonalTrainer.com

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Healthy Recipes - Caribbean Vegetable Stew

Ingredients:

2 cups water
sprigs (optional) cilantro
or white wine, for sauteeing vegetable broth
3 cups chopped cabbage
1 minced (seeded for a milder “hot”) or 1/4 tsp cayenne fresh chile
3 cups diced, cut into 1/2 to 3/4 inch cubes sweet potatoes
2 cups fresh or frozen, sliced okra
3 tbsp fresh lime juice
chopped (optional) peanuts
1 tbsp grated fresh ginger root
2 cups chopped onions
2 cups undrained, fresh or canned tomatoes
to taste salt
2 tbsp chopped fresh cilantro
 
Preparation:

In a nonreactive pot, saute the onions in the broth/wine on medium heat for 4 or 5 minutes. Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes. Add the grated ginger andthe water, cover the pot, and bring to a boil. Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender. Add the tomatoes, okra, and lime juice. Simmer until all of the vegetables are tender, about 15 minutes. Stir in the cilantro and add more salt to taste. Sprinkle the stew with chopped peanuts. Top with a few sprigs of cilantro, if you like.

Recipe Source - JamesYourPersonalTrainer.com

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Healthy Bodybuilding Recipes - Cabbage Fat-Burning Soup

Serves: 15 servings

Prep time: 20 minutes

Cook time: 25 minutes 

Ingredients:

• 5 carrots, chopped
• 3 onions, chopped
• 2 (16 ounce) cans whole peeled tomatoes, with liquid
• 1 large head cabbage, chopped
• 1 (1 ounce) envelope dry onion soup mix
• 1 (15 ounce) can cut green beans, drained
• 2 quarts tomato juice
• 2 green bell peppers, diced
• 10 stalks celery, chopped
• 1 (14 ounce) can beef broth

Preparation:

1. Place carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot.
2. Add onion soup mix, tomato juice, beef broth, and enough water to cover vegetables.
3. Simmer until vegetables are tender.

May be stored in the refrigerator for several days.

Recipe Source - JamesYourPersonalTrainer.com

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Healthy Bodybuilding Recipes - Quick, Lean & Tasty Veggie Turkey Burgers

Ingredients: 

1 Package of Lean ground Turkey/Chicken
1/2 c Salsa (meduim to hot)
3/4 c Mushrooms, Spinach (optional)
1 tbsp Onion Powder
1 tbsp Garlic Power
1c of Oats (optional)
Mrs. Dash Montreal Chicken Spice

Directions:

Mix together ingredients in large bowl. Make into individual patties (4-6 oz uncooked) place on foreman/grill.  Grill: 8 min each side and flip.

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High Protein Low Fat Bodybuilding Recipes - Tuna Omlette

• 6 Egg Whites
• 1 Yolk
• Dash Milk (or water)
• ¼ Finely Chopped Onion
• Boiled Potato, sliced thinly
• 185g Tin of Tuna in Brine
• Tomato Sauce
• Ultra Low Fat Cheese cut into small chunks or Low Fat Cottage Cheese

Directions

1. In a Non-Stick fry pan cook the onion until it is brown. Tip it out and put to one side for the moment.
2. Put the Egg Whites, Yolk and dash of Milk in a bowl and mix until the yellow color is the same right through.
3. On low heat pour the Egg mixture into the pan and leave it to cook through. If the heat is too high then you will burn the eggs, do not stir, just let it simmer.
4. Once the Eggs are cooked almost all the way through and a thin runny layer is left on top, then sprinkle the tuna, onion, potato and ultra low fat cheese (or cottage cheese) evenly over the Omelette.
5. Put Tomato Sauce over it and then fold the omelette in half on itself.

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High Protein Low Fat Recipes - ‘Creamy’ Scrambled Egg Whites

Ingredients

• 6 Egg Whites
• 1 Yolk
• Heaped Tablespoon of Low Fat Plain Cottage Cheese
• Parsley, chopped (optional)

Directions

Scramble the eggs then mix in the Low Fat Cottage Cheese (and parsley). The Cottage Cheese melts in the pan and lifts the eggs, making them light and fluffy and with a taste similar to if you had fried the whole thing in butter – delicious - and low fat. Try it. Salt and Pepper to taste

Recipe Source: Conanstevens.com

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Healthy Bodybuilding Recipes - Sun-Dried Tomato and Garlic Chicken
Makes:
4 servings

Ingredients:

4 boneless, skinless chicken breasts
15-18 garlic cloves
1 onion, sliced
1 green pepper, sliced
1/2 cup sun-dried tomatoes (not packed in oil), chopped
1/4 cup white wine
1/2 cup chicken broth
1 teaspoon dried oregano
1/4 teaspoon ground black pepper

Directions:

1. Rinse and cut all visible fat off of chicken breasts.
2. Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
3. Mince 2 of the garlic cloves, and place them in the skillet with the chicken breast in the skillet. Surround the chicken with the remaining garlic cloves.
4. Cook the chicken for 2-4 minutes on each side, or until the chicken and garlic cloves are browned.
5. Remove the chicken from the skillet.
6. Lay the onions, green peppers, and tomatoes over garlic cloves in baking pan (9-13-inch).
7. Arrange the chicken over the tomatoes, onions, green peppers, and garlic.
8. Pour wine and broth over chicken, and sprinkle with oregano and pepper.
9. Cover and bake at 350 degrees F for 25-30 minutes.
10. Serve chicken breasts with the vegetables and pan juices.

Nutritional Information:

Serving size: 1 chicken breast with vegetables
Calories: 210
Fat: 3 g
Cholesterol: 72 mg
Protein: 30 g
Fiber: 3.5 g

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Turkey Meatloaf

Ingredients

• 4 large egg whites
• 1/2 tsp garlic powder
• 1/2 cup ketchup, unsweetened
• 4 oz raw oats
• 1 cup boiled, unsalted onion
• 2 dashes of black pepper
• 8 oz. medium salsa
• 1 lb raw, extra lean ground turkey
• 1 “Cup A Soup” vegetable soup spring mix

Directions

Mix all ingredients, (except ketchup), until well blended.  Place in a meatloaf pan and cover the top of the meatloaf with ketchup.  Bake in a preheated oven at 350 degrees for 1 1/2 hours

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Garlic Mashed Potatoes

Ingredients

• 4 red potatoes
• 3/4 cup skim milk
• 2 cloves of minced garlic
• 1/4 tsp garlic powder
• 1/4 tsp pepper
• 1/2 tsp butter flavored spray

Instructions

Cook potatoes by boiling or microwaving on high until done.  Next, place all ingredients in a food processor and blend until smooth.  Serves 4.

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Tempting Tempeh Burgers

Makes 4 burgers

This recipe was created using White Wave’s Original 8 ounce blocks. You may also find frozen tempeh burgers already formed into patties. I recommend storing tempeh in the freezer until the day you need it. Let it thaw for a few hours in the refrigerator. Black spots on the surface do not indicate spoilage and can be cut off. Tempeh is made from cultured soy beans and develops its unique flavor from a fermentation process. If you are looking for a tasty protein alternative that has some chew to it, give tempeh a try. In addition to 24 grams of protein, tempeh provides 9 whopping grams of fiber.

2 (8 ounce) packages of tempeh
(or a 1 pound block or 4 tempeh burgers)

In a shallow baking dish, combine the following for marinade:
¼ cup reduced-sodium soy sauce or tamari
2 tablespoons sake or white wine
¼ cup pineapple juice*
1 tablespoon fresh ginger, grated
2 garlic cloves, minced
1 pinch red pepper flakes
½ teaspoon white pepper

Cut each 8 ounce block of tempeh horizontally into 2 even square slices to get 4 burgers. Place in marinade and set aside for 15 to 20 minutes, turning occasionally. Heat grill to medium-high to high temperature. Oil grill rack with vegetable oil. Remove tempeh from marinade and grill for 4 to 5 minutes. Flip with a spatula and continue to grill second side for 4 to 5 minutes. Serve immediately.

* If using canned pineapple slices to make the Grilled Pineapple-Jalapeno Relish, use the remaining juice for the tempeh marinade.

Nutritional Analysis (per burger): Calories 225 (36% from fat); Protein 24 grams; Carbohydrates 15 grams; Fiber 9 grams; Total Fat 9 grams (Saturated Fat 1.5 grams; Monounsaturated Fat 3.5 grams; Polyunsaturated Fat 4.5 grams); Cholesterol 0 milligrams; Sodium 53 milligrams.

Recipe Source - VeganBodybuilding.org

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Grilled Pineapple Jalapeno Relish

Makes 1 cup

1 (8 ounce) can of unsweetened pineapple slices (or fresh)
1 large jalapeno, seeded and minced*
Juice of a lime
Pinch of cayenne
Pinch of salt

Grill pineapple until nicely browned, about 3 to 4 minutes each side. Cut into small chunks and place in a small mixing bowl. Add jalapeno, cayenne and salt. Mix well and refrigerate covered for at least 30 minutes for flavors to meld.

*Removing the seeds and white membranes of the jalapeno cuts down the heat. Include them in the mix to make this a hot and spicy relish. The hot oils in jalapenos can cause burning and irritation to the skin and eyes. Be sure to thoroughly wash your hands and the cutting board after mincing chiles. To be extra careful, wear gloves when handling them.

Nutritional Analysis (per ¼ cup): Calories 36 (less than 1% from fat); Protein less than 1 gram; Carbohydrates 9.5 grams; Fiber less than 1 gram; Total Fat less than 1 gram (Saturated Fat less than 1 gram; Monounsaturated Fat less than 1 gram; Polyunsaturated Fat less than 1 gram); Cholesterol 0 milligrams; Sodium 129 milligrams.

Recipe Source - VeganBodybuilding.org

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Baked Teriyaki Chicken

Ingredients

1 tablespoon cornstarch
1 tablespoon water
1/2 cup white sugar
1/2 cup soy sauce
1/4 cup cider vinegar
1 clove garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
12 skinless chicken thighs

Directions

1 In a small saucepan, combine the cornstarch, cold water, sugar, soy sauce, vinegar, garlic, ginger and ground black pepper. Stir all together and heat to simmer; let simmer until sauce thickens and bubbles.
2 Preheat oven to 425 degrees F (220 degrees C).
3 Place chicken pieces in a lightly greased 9×13 inch baking dish. Brush chicken with the sauce/glaze. Turn pieces over, and brush again.
4 Bake in the preheated oven for 30 minutes, brushing every 10 minutes with glaze. Turn pieces over, and bake for another 30 minutes, brushing with glaze occasionally.

Calories 249
Total Fat 5g
Sodium 1276mg
Cholesterol 115mg
Carbohydrates 20g

Recipe Source - ironmagazineforums.com

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 Waikiki Universal Chicken

4 8-ounce chicken breasts, skinned
1/2 cup unbleached flour
1 tblsp olive oil
1/4 tsp pepper
1 4-ounce can sliced pineapple (in its own juices)
1/2 cup water
3/4 cup cider vinegar
1/4 tsp ground ginger
1 green pepper, cut into 1/4 inch rings

1. Wash and dry chicken and coat with flour
2. In a nonstick skillet, heat oil and brown chicken
3. Place chicken in shallow roasting pan
4. Sprinkle with pepper
5. Make sauce of pineapple juice, water, vinegar, and ginger
6. Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes
7. Add pineapple slices and green pepper rings.
8. Cook for 15 minutes and serve.

Serves 4

Per serving:

291 calories
39 grams protein
14 grams carbohydrate
13 grams fat

Recipe Location - www.Bodybuilding.com

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 Muscle Density Broccoli Salad1/2 pound cooked steak, cut in strips
1 cup broccoli, cooked and chopped
1 cup green beans, cooked and cut
1 stalk celery, sliced
1/2 cup mushrooms, sliced
1 green onion, sliced
1/2 tblsp red wine vinegar
1/2 tblsp lemon juice
1/4 cup nonfat yogurt
1/2 tsp mustard
1/4 tsp ground pepper
1/2 head of lettuce
1/2 tomato, sliced
Fresh parsley

1. In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
2. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.
3. Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley

Serves 2

Per serving:

240 calories
30 grams protein
20 grams carbohydrate
7 grams fat
188 milligrams sodium

Recipe Location - www.Bodybuilding.com

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Spicy Turkey Chili (Makes 4 servings)

INGREDIENTS

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 approx
10.5 tbsp McCormick/Shillin, chili seasoning.

DIRECTIONS

1. In large saucepan combine all ingredients.

2. Simmer for 30 minutes

3. Remove from heat and serve hot with shredded cheese.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb - Protein - Fat % Ratio: 40-52-8

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