Recipes

[jbenito]

Anyone got any good, delthy, low fat, muscle building recipes?

And I don't mean:

* Recipes copied from MH or similar magazines
* Anything boring or with no flavour
* Anything where at least one of the ingredients comes from a health food shop (e.g. flax seed oil).

Shall I start off?

[Derran]

Why low fat?

[Adam-F]

i'll stick one in, works as a decent bed-time snack or sort of as a 'desert':

quark
natural pnb
cocoa powder,
whey,

et voila! all mixed together something that tastes very much like a snickers bar plus you get a nice mix of protein and fats..and its delicious!

meaasurements are obviously down to personal taste, i have used approx 100g quark, 2/3 teaspoons of pnb, teaspoon of cocoa and a scoop of whey. enjoy.

[mredanderson]

big bad boys ommlette!

Ingredients:

1 pepper
1 onion
1 handful spinach
1 small sweet potato
2 mild chillis, chopped finely
1 large handful of quality cheese (mozzarella/parmasan etc)
10-12 olives
10-12 sundried tomatoes
1 bunch spring onions
4 - 6 eggs

Soften onions and peppers in a hot pan, then add thin slices of sweet potato until softened, add spring onions, then olives and tomatoes, then finally spinach until it has wilted.

Remove all ingrediest and re grease the pan with plenty of oil (y dont want anything sticking), place the ingredints back in, add the beaten eggs until cooked slightly, then sprinkle cheese on top and place under a grill until brown.

Ease out gradually from the pan, or slice it and eat it cold (tastes amazing with salsa in a warm wrap)

If eating straight away, serve with a large mixed green salad on the side and add salsa/guacamole/sliced avocados/capers or whatever takes your fancy.

Enjoy!

[don-78]

Ok let me throw this Curry recipe that I knocked together last night at you. It's pretty rough and ready, and not really though through too much, but it tastes nice and rich. Also I've no idea what all the numbers come to nutritionally, but maybe someone can give me a hint.

2 large chicken breasts (chopped into chunks)
2 large onions (chopped finely)
2 cloves of garlic (chopped finely)
2 red chillis (chopped finely)
2 teaspoons of curry powder (whatever floats your boat here - I went with a good quality medium tikka massala powder)
Dash of cumin seeds
Handful of fresh coriander (chopped finely)
Two handfuls of baby leaf spinach (roughly chopped)
400g tinned chopped tomatoes
2 large spoonfuls of low-fat creme fresh

In advance, toss the chicken in a large bowl with the curry powder, cumin seeds, and chopped chilli, and set aside in the fridge for a few hours.

Put a dash of oil in a large deep frying pan or heavy Wok and fry the chicken with the garlic and curry powder mixture for 5-10 minutes, until the chicken is well browned. Add the onions and continue to fry until the onions are soft. Turn regularly to avoid the onions burning or going brown.
Add the tin of tomatoes, spinach, and chopped coriander, stir through, and allow to simmer for 20-30 minutes, stirring regularly to make sure nothing sticks to the base. Add the creme fresh about 5 mins from the end of cooking and stir through thoroughly, and serve with rice.

The above quantities will give you 2 handsome pertions and 3 average portions.

I'll try and work it out nutritionall later on on FitDay.com, unless someone else cares to oblige.

[leanne4284]

Right my fellow protein lubbers.

Protein Pancakes

* 2 egg whites
* scoop protein powder (I used Boditronic EW peanut toffee)
* 1 small mashed banana
* tsp cinnamon
* 1/2 tsp ground ginger
* dash vanilla or other soya milk

Mix all in a bowl, heat a non-stick frying pan with a bit of OO spray or nut/coconut oil and put enough 'batter' in to make an american style pancake, or if you like the crepe style, whack it all in. Let cook for a couple minutes then turn over like regular pancakes and serve.

Above makes 2 large or 3 medium size american pancakes.

I'm going to substitute the banana for a tsp of psyllium husk to bump up the fibre and lower the carb intake, I'll also put some vanilla or almond extract in to give it more flavour. I didn't use the yolk otherwise it would've just tasted wrong IMO.

Extremely filling, I got full by the 2nd half of the 2nd pancake! But fook it, I ate it anyway.

Topped mine with a tbsp maple syrup at 38 cals. You could spread a tbsp or two of natural peanut butter on, fresh fruit or fruit compote etc. Just have a mess around! Gonna be my brekkie from now on, I can't eat omelettes every morning as I like something sweet first thing.

Enjoy