[BareKnuckLz]

Originally Posted by GA coonass

In need of good protien shake recipe.

Here u go, a quick one that is good for breakfast/pre work out

2 scoops Strawberry (The Natural Kind they sell is damn good) Muscle Milk
1 cup of quaker oats
10 oz. Unfiltered Apple Juice
Splash or two of (more or less) Fat free skim milk

I made this today before my nightly training session and it tasted amazing as well as gave me alot of energy for my session.

[BareKnuckLz]

Ground Turkey Burritos

2 lbs. Lean Ground Turkey
1 cup diced Purple onion
1 cup diced White Onion
1 cup diced jalepenos of your choice
1 Cup diced tomato
Some cajun seasoning
A little salt
Pepper
Romain Lettuce Leaves

1st take all of your diced veggies (Except tomatos) and add them into the ground turkey. Next, throw turkey into Stir Fry pan or whatver you use. Let the meat start to darken a little before adding spices and tomatos. When meat is good and ready take a romain lettuce leaf and put meat into it. Wrap that bitch up like a burrito and enjoy!

[shagy]

i got this from MF magazine and made this yesterday and its reallly good for a smaller meal.
**i get these meals from a 'meal of the month' section that provides some real interesting facts about the nutrients in each meal, if you're interested, PM and ill share the info**

grilled spicy filet mignon salad:
--
(meat & marinade)
3 tbsp soy sauce
1 tbsp lime juice
1 tbsp chile paste w/ garlic
1 tbsp peanut oil
2 12 oz. filet mignons
fresh ground pepper
--
(salad)
1 head bibb lettuce, torn into bite size pieces
3 cups fresh spinach, torn to bite size pieces
1/4 cup fresh basil, torn to bite size pieces
1 small cucumber, sliced
2 carrots, sliced
5 radishes, sliced
1 cup cherry tomatoes, sliced
ginger lime dressing (below)
salt and pepper
--
dressing (lean alternative to fatty premade dressings)
Ginger Lime Dressing
1/4 cup lime juice
1 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp finely diced shallots/green onions
1 tbsp finely grated fresh ginger
2 tbsp sugar
2 tbsp peanut oil
salt and pepper
---
preperation:
1-wisk soy sauce ,lime juice, chile paste and oil together, pour into zip lock baggy, add steaks to bag and marinate for 30 minutes in fridge.
2-heat grill (make dressing now if using coals)
3-remove steaks from bags, pat dry, season w/ salt/pepper, begin grilling.
4-toss the salad, apply half the dressing (when steaks are done)
5 cut steaks into 1/4 in. thick slices, place on salade, apply rest of dressing.

4 servings: 354 calories, 38 g protein, 18 g carbs, 4 g fiber, 17 g fat

this one tastes really good with tons of flavor, i tasted a bit too much soy sauce and ginger (i used the specified amount)

more coming after i try them my self....steak w/ carrots, couscous and cauliflower tongiht, doesnyt sound too tasty


ok i just made this and it was suprisingly good, although there was a bitt oo much steak sauce and the cauliflower got steamed too early, but here it is:

Steak Remedy
1 lean sirloin steak, no mor ethan 1/2 in. thick
1/2 cup garlic flavor steak sauce (beware of A-1, strong flavor)
2 tbsp canola oil
1 8 oz packet of shredded carrots
1/3 cup drained pickled ginger, sliced (couldn't find it so i used fresh ginger)
cauliflower
couscous
--
1-cut steak into 4 equal parts, brush on 2 tbsp steak sauce, or enough to coat
2-heat grill pan, season steak w/ salt and pepper, grill ea. side for 2-3 minutes.
3-while steak cooks, heat the oil in a large saute pan until very hot, add carrots, stir constantly for 2-3 minutes or untill tender
4-add pickled ginger and the remaining steak sauce and stir. season w/ salt and pepper
5-cut steaks against the grain in small slices, make a bed of carrot/ginger on the plate and arrange steak on top
6-serve with couscous and steamed cauliflower (need to be cooking these at the same time as steak/carrots, once i had the water boiling the cauliflower steamed within 5 minutes, while the rice took 8-10 minutes to prepare.

4 servings: (amounts per. serving) 195 calories, 18 g protein, 11 g carbs, 8 g fat, 4 g fiber
---

this meal was suprisingly tasty and i plan to make it again soon.

next: Stir Fried Chicken and vegetables (chinese style)

[bombing]

Originally Posted by Terumo

Terumo's Cinnamon Mocha

Lot's of protein in this one. Great for sipping throughout the morning.

16 oz. skim milk
2 T. instant coffee
3 sc. chocolate protein powder (****bolic Drive or EvoPro recommended)
2 tsp. ground cinnamon
4 ice cubes

Blend in a blender. Drink it out of the blender pitcher at work to feel manly. If you happen to be bulking, substitute half of the skim milk with coconut milk.

Regular shake: F - 3g / C - 28g / P - 76g
Coconut, bulking variety: F - 45g / C - 25g / P - 70g (That's almost 800 kCal in an easy-to-drink 16 ounces, you skinny bastard!)

~Terumo

watch out with that instant coffee, most of them are partially hydrogenated

[BackBrainKick]

[post edited for archiving purposes]

White Chicken Chili

2-3 chicken breasts, grilled on Forman grill until browned, diced
1 onion, medium dice
2 cloves garlic, chopped
1/4 C butter/oil, or 3 T olive oil for health nuts
3 C low-sodium chicken broth
2 T ea. parsley and cilantro, chopped
2 cans great northern beans or white/navy beans, undrained
1 can white shoepeg corn or niblets, or 1.5 C fresh corn, drained
Toppings:
chopped fresh tomatoes
sour cream (opt.)
crushed tortilla chips (opt.)

Saute onion and garlic in butter/oil or just oil until onion is translucent; 5-7 min. Add remaining ingredients (except toppings), season to taste w/ s&p. Simmer 1 hr., serve w/ toppings (sour cream and butter can be omitted for health reasons) (to save time, Foreman grill can be plugged in when onions/garlic is starting to saute, chicken can be cooked, diced and added to chili up to 30 min. into the simmer time)

[BackBrainKick]

[post edited for archiving purposes...and btw coconut is a natural laxative...]


for cheat days/weekends

Italian Sunday Gravy (taken from the Soprano's Family Cookbook)
[inspired by reading KK's post about his Italian grandmother and her cooking]

Gravy/Sauce
2 T olive oil
1 lb. pork neckbones or back ribs
1 lb. veal meat (veal shoulder chops work great)
1 lb. Italian sausage or meatballs (recipe follows)
5 garlic cloves, whole
1/4 C tomato paste
3 28 oz cans whole peeled tomatoes
2 C water
6 basil leaves, julienned (thinly sliced)

Meatballs
1 lb ground beef or mix of beef and de-cased Italian sausage
1/2 C breadcrumbs
2 eggs
1 tsp. garlic, finely minced
1/3 C parmesan cheese
2 T parsley, minced
flour
oil (ideal=1/4" oil on bottom of 10" or 12" iron fry pan)

Gravy: Heat oil in large pot/Dutch oven, brown meats on all sides, remove. Drain all but 1-2 T fat from pot, add whole garlic cloves. Saute until golden, remove and discard (or eat 'em). Add and fry tomato paste quickly, 1 min, or until LIGHTLY browned. Add tomatoes (undrained) and water to pot, puree w/ stick blender but leave 'em chunky. Season w/ s&p, return meats to pot and add basil. Simmer partially covered 2-3 hours, stir periodically (don't let the sauce stick) and add some water if gravy becomes too thick.

Meatballs: While sauce simmers, combine all meatball ingredients (except flour and oil), incorporate ingredients but do not over mix w/ hands. Form into grape or golf ball sized meatballs; roll in flour, shake off excess. Brown in skillet w/ oil, turning every 1-2 min. to brown on all sides. Add to sauce towards end and heat for 30 min.


*note: GREAT meal for those cheat days (or anytime if you just dont give a damn) as opposed to eating nothing but KrispyKreme's all day; the gravy may look like regular ol' spaghetti sauce but tastes more like stew, and you can either remove the meats from the gravy afterwards, remove bones, and eat separately or add into the gravy.

[Terumo]

Originally Posted by BackBrainKick

^^^ oh wait...coconut milk is used as a NATURAL LAXATIVE...cant be spending all day in the port-a-potty shitting my brains out, so I guess its whole milk for me...

Test your tolerance with it. Most people (myself included) can handle 8oz. with no ill effects.

~Terumo

[Terumo]

Terumo's Thai-talian Turkey & Rice Meatballs

2 lb. ground turkey breast
1 white onion, chopped
1 C. short-grain brown rice
2 15oz. cans tomato sauce (I recommend Contadina brand)
2 C. water
1 tsp. salt
1 tsp. black pepper
1 tsp. ground basil
1/2 tsp. oregano
1/2 tsp. curry paste (green or red, optional and to-taste)
Non-stick cooking spray or Smart Balance oil

Coat a skillet with spray or oil. Brown onion, and allow to return to room temperature.

Combine turkey, salt, pepper, basil, and curry paste. Mix thoroughly with hands, and form into about 3 dozen small meatballs. Place into a large skillet coated with spray or oil. Thoroughly brown all sides using medium-high heat. Mix water, tomato sauce, oregano, and basil. Add mixture to skillet.

Allow mixture to come to a near-boil, reduce heat, cover, and let simmer for an hour.

6 meatballs contain:

F - 8g / C - 28g / P - 32g

~Terumo

[Terumo]

Originally Posted by bombing

watch out with that instant coffee, most of them are partially hydrogenated

Do you have any idea how much of the stuff you would have to ingest to get a mere gram of hydrogenated lipids? Enough that the caffeine would kill you first.

~Terumo

[King Kabuki]

Hey ya'll are supposed to discuss ASPECTS of recipes in seperate threads. This is more of an archive thread.

Thanks,
Mgt.