When I worked in a gym cafe, I had a hit breakfast burrito-
Half-scramble the eggs then add everything else and chipotle tobasco sauce (LOTS).
4 eggs
steak or chicken
cheese
low-carb tortilla
Simple, but very tasty.
Heres a good alternative to a dry hunk of chicke breast:
Cut a chicken breast in half down the side and open it like a book. Spread green pesto over it and add some sundried tomatoes and jarlsberg cheese. fold it back over and wrap a slice or two of pruccutio (Italian ham) around it. Stick a toothpick or two through it to hold it all together and fry it in some olive oil. It has some really great flavours and the chicken stays nice and moist. Its a great way to eat your chicken!
Awesome Cottage Cheese recipe:
-Cottage cheese (enough to make you happy)
-Non Fat Milk(1/2 cup to a cup)
-No sugar added Quick (yes…the chocolate stuff…almost no cal’s in this Splenda version)
-Scoop or 2 of Grow!
-1 banana sliced
-Tsp of peanut butter
TASTE LIKE PUDDING…I eat this literally every day.
I just made something pretty damn good, so ill resurrect this dying thread. One of my favorite appetizers when I dine out are crab cakes. Theyre are usually pretty expensive ($14) and are high in fat and carbs. I decided to try to make a healthier, and cheaper, version. Here goes:
First, I made bread crumbs by toasting one slice of low carb, whole grain bread, then putting it in the blender along with a few seasonings (salt, garlic powder, oregano and paremesan cheese.)
Next, I placed one large tbsp of lower fat mayonnaise in a bowl along with some salt, garlic powder, oregano and half an egg (you might want to use even less of the egg according to how runny it gets.) I then folded the lump crab packet (chicken of the sea lump crab) into the mayonnaise mixture along with some of the bread crumbs.
Next, put the remaining bread crumbs in a bowl. Form the crab mixture into balls and roll them in the bread crumbs. Finally, pan fry them in olive oil.
Typing this took longer than it took me to prepare and cook this stuff. Trust me, theyre really good. Total cooking and prep time was about $15 and total cost was about $4.50.
LOWER CARB TUNA “CASSEROLE”
-6 cans water packed tuna, including liquid
-16 ounce container nonfat cottage cheese
-chopped vegetables of your choice (I like yellow onion, orange bell pepper, tomato, celery)
-2 cups cooked radiatore pasta
-2 T. olive oil
-1 tsp. chopped garlic
-Garlic salt, pepper, cayenne pepper
-Unflavored whey powder
Heat oil in large pot, add garlic and sautee garlic, then add the chopped vegetables and sautee until softened. Add the six cans of tuna, including the liquid, and the cottage cheese and heat on high heat until it simmers. Add the pasta and bring to a simmer. Cover and lower heat to medium and simmer around 10 minutes. Turn off heat and add whey powder, a scoop at a time, until thickened, and remove from burner as soon as mixture starts to bubble. Will require several scoops of whey, and this will add to the protein content.
Blueberry Muffin Protein Bars
1/4 oat flour (can sub. scottish or steel cut oats)
1/2 cup applesauce (no sugar added)
4 egg whites
2 scoops vanilla Grow!
almond extract to taste
1 tbsp ground flax
1 tbsp toasted almond meal (optional)
combine and bake in a 8 x 8 pan @350 for approx. 20 minutes.
I kind of wing this one as too amounts…
Oil Olive
Honey
Freshly Grated Ginger
Minced Jalapenos
Drizzle the mixture over salmon and bake. YUMMY!
One More…Protein Pumpkin Pie
One can of pumpkin.
12 ozs. of Vanilla Grow! (2 scoops plus water)
4 egg whites
Pumpkin pie spices
Splenda to taste if you need it
Bake according to the directions on the pumpkin can.
Taste greats. Also tastes awesome mixed it your cottage cheese.
PWhole Wheat Dough
1 PKG Dry Yeast
1 Cup Very Warm Water
1 TBSP Honey
2 1/2 - 3 Cup Whole Wheat Flour
Add yeast to the warm water, add honey, stir and let stand 10 minutes. Add the flour and work the dough into a ball. Cover and let rise 45 minutes. I usuallly turn my oven on 200, let it heat up and then turn it off. Rises pretty quickly covered…
Sauce…
Fresh, very ripe tomatos, minced garlic and chopped onions…Saute them all in olive oil…
Use whatever you want for toppings. I made the best combo. the other day. I added pesto to the tomato mixture. Then I slightly wilted baby spinach (In the same pan the tomatoes were cooked in) and layered it over thinly sliced chicken breast. Topped it with goat cheese. It was awesome!
izza with Whole Wheat Crust
Pan Chili
1 pound 93/7 ground beef, or ground buffalo
1 can diced green chilies
1 can black beans
brown the meat in a skillet, and drain if necesssary. Add in the diced green chilis, and the entire can of black beans including the juice. simmer for a few minutes and eat a big ol’ bowl full with plenty of hot sauce. OR - simmer a little longer to evaporate the liquid, and mix it wiht some lettuce and tomatoes, and you have a tasty little taco salad.
-12 oz bls/sknls chicken breast (chopped up)
-2T Olive Oil
-2 cloves garlic, finely chopped
-1 1/2 T White Balsamic Vinegar
-juice from…1/2 an orange
Combine chicken and minced garlic.
Mix all 3 final ingredients together and pour over chicken
Bake @ 375F till done.
Then be prepared.
[quote]AG1 wrote:
One More…Protein Pumpkin Pie
One can of pumpkin.
12 ozs. of Vanilla Grow! (2 scoops plus water)
Pumpkin pie spices
Splenda to taste if you need it
Bake according to the directions on the pumpkin can.
Taste greats. Also tastes awesome mixed it your cottage cheese.[/quote]
Do you use any kind of crust for this?
Ooooh! Ooooh! Ooooh!
I’ve been wanting a Recipe Forum, but I thought maybe it was just my estrogen talking . . .
Here’s a recipe I like:
White Chicken Chili
1 T olive oil
1 onion, chopped
6 cloves garlic, minced
4 oz can diced jalapenos, drained
4 oz can chopped green chiles, drained
1 T ground cumin
1 T Italian Herb Seasoning
1 t cayenne
2 - 15 oz cans chicken broth
3 - 13 oz cans chicken breast, drained
3 - 15 oz cans Great Northern beans
Start with a big soup pot. In this pot, sautee the onion and garlic in olive oil until tender. Add everything else, bring to a bubble, reduce heat to a simmer and allow to cook, covered for at least 2 hours. It’ll be ready then, but it’s even better the next day.
Works great in a slow cooker.
A one cup serving has the following:
270 kCal
30 g protein
25 g carbs
3 g fat
Makes a great P + C meal.
[quote]El_Animal wrote:
AG1 wrote:
One More…Protein Pumpkin Pie
One can of pumpkin.
12 ozs. of Vanilla Grow! (2 scoops plus water)
Pumpkin pie spices
Splenda to taste if you need it
Bake according to the directions on the pumpkin can.
Taste greats. Also tastes awesome mixed it your cottage cheese.
Do you use any kind of crust for this?[/quote]
No crust…
TUNA SHAKE, BOSTON STYLE!!!
(aka “Tuna Chowder”)- Kneller Strikes Again
2 - 7 oz cans of chunk white tuna packed in oil
1 - 16 oz bottle of “V-8” vegetable drink
2 - 1 tsp of WHITE Worcestershire sauce
1/2 clove of garlic
1/4 Sweet Vidalia Onion
Place the contents in a food processor and set to “puree” for 90-120 seconds.
Pour in a large bowl and allow to chill in the refrigerator for 1 hour. Garnish with a sprig of parsley.
Add “Oysterette Crackers” for more carbs.
Tah Dah!!! That’s it. I actually had a few of these and it is not "that bad
for more Tuna Shake recipes look here:
Don’t have a name for it. Just something I threw together last week experimenting in the kitchen:
6 boneless / skinless chicken breasts
1/2 cup of onion
2 fresh tomatoes
1 fresh green bell pepper
4 fresh celery stalks
I diced everything up into 1" pieces. First I browned the chicken down in a few tablespoons of olive oil. I lightly seasoned the chicken while it cooked with hot sauce, salt, and Tony Chachere’s creole seaoning.
Next I added the onion, bell pepper, and celery. I let it all brown down, then added a little bit of water and let it simmer down. I repeated this a few times. Finally I added the tomatoes. After they cooked down a bit, I added a little more water, seasoned it again, and let it simmer for a while.
When it was all done, I served it over brown rice.
[quote]AG1 wrote:
El_Animal wrote:
AG1 wrote:
One More…Protein Pumpkin Pie
One can of pumpkin.
12 ozs. of Vanilla Grow! (2 scoops plus water)
Pumpkin pie spices
Splenda to taste if you need it
Bake according to the directions on the pumpkin can.
Taste greats. Also tastes awesome mixed it your cottage cheese.
Do you use any kind of crust for this?
No crust…[/quote]
that’s hot.
you could use that to fill crepes.
you could use that in a quesadilla.
you could use that to make
graham cracker sandwiches.
you could use that to refill twinkie shells…
I thought I’d add a good P+F dessert idea I had that came out very well:
Cheesecake:
1 c. cottage cheese
2 pkg. cream cheese
3 eggs
2 scoops Grow! (any flavor…I used vanilla)
stevia or other sweetner if desired
1/4 lemon juice (or more…just taste)
Blend this all up
Crust:
ground up almonds that are toasted
flax meal
little bit of melted butter
Press crust into bottom, pour over the filling, bake until almost set. (at about 350) Chill and eat!!
Has lots of protein and some decent fat…tastes great too!!
Another of my favorites is to mix:
dijon mustard
olive oil
lemon juice
spread over salmon and sprinkle dried parsley over it. Bake and enjoy
I also chill this and eat it over a salad
Finally, my own turkey burgers:
ground turkey
season salt
paprika
garlic powder
parsley flakes
oregeno
onion powder
lemon pepper
black pepper
lemon juice
Just shake a bunch of all these spices into the mix and form into patties and bake. They are delicious!!