The Ultimate ABC Bulking Cook Book!

[cally]

Night time delight
1 cup cottage cheese
1 scoop whey
1 tbsp PB
2 tbsp flax meal
blend it all up and add a dash of cinnamon

475 cals
protein-55g
carb-16g (5g of fibre)
fat-21g

1 cup Natural peanut butter
8 tablespoons honey (1/2 cup)
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!

[Adam Knowlden]

Chicken Enchiladas

2 tablespoons canola oil

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano

1/4 teaspoon each salt and pepper

4 boneless skinless chicken breasts, cut into bite-sized pieces

2 onions, sliced

1 each red and green bell peppers, thinly sliced

1 jalapeno pepper, seeded and minced

1 cup drained diced tomatoes

1/2 cup shredded light-style Cheddar or Monterey Jack cheese

8 large whole wheat tortillas



Toppings:

1/2 cup shredded light-style Cheddar or Monterey Jack cheese

1/2 cup light sour cream



1. In bowl, combine 1 tablespoon of the canola oil, and the spices. Add chicken and coat with mixture. In non-stick skillet, heat remaining oil over medium-high heat; cook chicken for about 10 minutes or until no longer pink inside. Remove to plate.

2. Reduce heat to medium and cook onions and peppers in same skillet for about 10 minutes or until tender; set aside.

3. Add chicken, tomatoes and cheese to pepper mixture; stir to combine. Divide filling among tortillas and roll up. Place in shallow 9- x 13-inch greased baking dish. COver with aluminum foil and bake in 400 degrees fahrenheit oven for about 15 minutes or until filling is hot. Remove foil and bake for another 5 minutes or until tortillas are crisp. Sprinkle with cheese and dollop with sour cream before serving.

Makes 4 servings.



Beef option: You can substitute 1 pound of top sirloin grilling steak thinly sliced, for the chicken.

Shrimp option: You can substitute 1 pound of large raw shrimp, peeled and deveined, for the chicken.

[Adam Knowlden]

Italian Beef with Pasta

8 oz. whole wheat pasta

12 oz. (3/4 lb) extra lean ground beef

1 c. chopped onion

1 tsp. garlic, minced

1/2 tsp. oregano

19 oz can Italian-style stewed tomatoes, undrained

3/4 c. low-sodium, low-fat beef broth

1/4 c. tomato paste with roasted garlic

1 med.-large zucchini, halved lenghtwise and sliced in to 1/4" thick halfmoons

1/4 c. grated Parmesan cheese



1. Cook pasta al dente according to package directions. Drain well, return to pot, cover to keep warm.

2. In large, nonstick skillet, brown hamburger, stirring to crumble, until no longer pink. Drain off excess fat, add onions, garlic and oregano. Cook for until onions are soft. Add a little water if skillet becomes dry. Add the tomatoes, broth, paste and zucchini. Cover and cook for about 5 minutes, stirring occasionally until zucchini are tender.

3. Add the pasta to the skillet mixture, toss over low heat to mix well. Add a little more broth if the mixture seems too dry. Serve hot, topped with a sprinkle of cheese.

[Adam Knowlden]

Chicken Cacciatore

1. Using 1 tbsp extra virgin olive oil, sautee for 10 minutes:

1 tbsp. garlic, pureed
1 med. onion, pureed
2 lbs chicken breast, no skin, no fat, cubed
grind in pepper on top
2. Add in:

8 oz. fresh mushrooms, sliced
2 tbsp. roasted garlic tomato paste
1 540ml can sun dried garlic and herb tomatoes
1/2 c. water
1 to 2 tsp. oregano
1 tsp. basil
3. Simmer for 25 minutes. Serve over long grain and wild rice.

[Adam Knowlden]

MEXICAN LASAGNA

YIELD: 8 SERVINGS

1 cup nonfat or reduced-fat ricotta cheese
1/4 cup plus 2 Tbsp. fat-free egg substitute
1 pound 95% lean ground beef
14-1/2 oz. can Mexican style stewed tomatoes, crushed, undrained
2 Tablespoons tomato paste
15 oz. can black or pinto beans, drained
4 oz. can choped green chilies, drained
1 Tablespoon chili powder
10 corn tortillas (6-inch rounds)
2-1/2 cup shredded nonfat or reduced-fat cheddar or Monterey Jack cheese

1. Combine the ricotta and egg substitute in a small bowl and stir to mix well. Set aside.

2. Put the ground beef in a large nonstick skillet over medium heat. Cook, stirring to crumble, until meat is no longer pink. Add tomatoes, tomato paste, beans, chilies, and chili powder, and stir to mix well. Cook uncovered, stirring frequently, for about 10 minutes or until the mixture is thick. Remove the skillet from heat and set aside.

3. Coat a 9x13 inch pan with nonstick cooking spray, and line the bottom of the pan with 5 of the tortillas, slightly overlapping them. (You will need to cut one of the tortillas in half to fit). Spread half the meat mixture over the tortillas, dot with half of the ricotta mixture, and top with half of the cheese. Repeat the layers using the remaining ingredients.

4. Cover the dish with aluminum foil and bake at 350F for 25 minutes. Remove the foil and bake for 5 minutes more or until the dish is heated through and the cheese is melted. Remove the dish from the oven and let sit for 10 minutes before cutting into squares and serving.

Nutritional Facts (per serving)
CALORIES: 275 CARBOHYDRATES: 32 g CHOLESTEROL: 34 mg
FAT: 3.4 g FIBER: 5 g PROTEIN: 29 g SODIUM: 660 mg
CALCIUM: 482 mg GI RATING: LOW

[Adam Knowlden]

Whey Protein Waffles

(4 scoops) vanilla protein
1 egg
1/2 c water
1/4 tsp baking soda
1/4 tsp salt
1/4 tsp vanilla
Mix thoroughly makes 2 waffles.

[Adam Knowlden]

Smoothie tips:

Smoothies, Shakes and Drinks

Shake tips:
[*]Use ice when ever possible, The taste will be much improved and shake will foam less
[*]Put wet ingredients in blender first to reduce the chance of clogging up
[*]Use vanilla or banana protein if flavour not specified

Fruit Cooler

1 scoop Protein Power
6oz unsweetened fruit juice such as orange, cranberry or pineapple
4-6 ice cubes
Blend until smooth

Orange Blossom Special
1 scoop Protein Powder
1/2 tsp orange extract
1/2 tsp vanilla extract
8oz. non-fat milk
4-6 ice cubes
Blend until smooth

Peach Melba Smoothie
1 scoop Protein Powder
1/2 fresh peach
1/2 tsp vanilla extract
1/2 tsp raspberry extract
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Super Chocolate-Walnut Cooler

Recipe Instructions:
1 scoops Choc. Protein Powder
1/2 tsp chocolate extract
1/2 tsp walnut extract ( for crunchy use real walnuts)
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Orange-banana-strawberry
Recipe Instructions:
Ingredients:
1 scoops protein
1 banana
1 cup orange juice
3 strawberries
4 ice cubes
blend until smooth

Strawberry Breeze
Recipe Instructions:
1 Cup frozen strawberries
1 scoop strawberry Protein Powder
1 can diet creme soda ( or regular)
Blend together until smooth

CreamSicle

1 Serving Vanilla Protein Powder
3 oz cold water
7 medium sized ice cubes
2 oz orange juice
Blend until smooth and serve

[MansonOzz]

OS, those enchiladas sound awesome. Too bad I'm too lazy to buy and prep all that stuff [img]/forum/images/graemlins/crazy.gif[/img]

[RGKfit]

Power cookies!! Ala my wife(these are great!)

Preheat oven to 350 degrees, spray cookie sheet lightly with olive oil pam spray. Mix these ingredients...

2/3 cup chocolate protein
2/3 cup oatmeal
4 eggwhites
1/4 cup honey toasted wheat germ
2 tbs. of natty peanut butter
1/4 cup raisins or chopped walnuts
1/4 cup water

Mix all ingredients together to form a thick pastelike consistency. Form into little round balls, place on cookie sheet 2" apart. Bake for approximately 13 minutes. You may sprinkle some splenda or sweetner of your choice on top before baking. Yeilds about 12 cookies.

approximate macros...per cookie

100 calories, 9 gr. protein, 11 gr. carbs