The Ultimate ABC Bulking Cook Book!

[RGKfit]

Chicken breasts Pierre

6 skinless boneless chicken breast halves
1/4 cup all purpose flour
1/2 tsp. salt
pinch black pepper
3 tbsp. butter
1 (4.5 ounce) can stewed tomatoes
1/2 cup water
2 tbsp. brown sugar
2 tbsp. distilled white vinegar
2 tbsp.worchester sauce
1 tsp. salt
2 tsp. chili powder
1 tsp. mustard powder
1/2 tsp. celery seed
1 clove garlic minced
1/8 tsp. hot pepper sauce

1..In a shallow dish or bowl, combine flour, 1/2 tsp. salt and black pepper. Coat breasts with flour mixture. Melt butter in a large skillet over medium heat, and brown chicken on all sides. Remove srom skillet and drain on paper towels.

2...In the same skillet, combine the tomatoes, water, brown sugar and vinegar and worchestshire sauce. Season with salt, chili powder, mustard, celery seed, garlic and hot pepper sauce. Bring to a boil, reduce heat and return chicken to skillet. Cover, and simmer for 35 to 40 minutes, or until chicken is tender, no longer pink and juices run clear.

Makes approximately 6 servings, have no stats on these.

[Adam Knowlden]

Sirloin Steak with
Mushroom Gravy Recipe

2 Sirloin Steaks
2 T olive oil
2 T wheat flour
2 C water
1 pkg. dry soup mix
1 beef bouillon
garlic
pepper
1 lb. fresh sliced mushrooms

Cut sirloin into serving portions. Brown steak in the olive oil then remove from the pan. Add the flour and any additional oil to pan to make a roux, stir for a minute. Add water, onion soup, and bouillon stirring until combined. Add garlic and pepper to taste. Allow to simmer until slightly thickened. Add the mushrooms and sirloin. Cover the pan and place in a slow oven (275 degrees) for 3-4 hours. This could also be put in a crock pot and cooked on the low setting.

[Adam Knowlden]

Al a concoction, a la OldSkewl.



1 large sweet potatoe
8 oz. ground turkey or chicken
1/2 cup fat free, turkey or chicken gravy

Preheat oven to 350 degrees.

Poke potato with a fork, spray with vegetable spray, sprinkle with coarse salt, and wrap in foil.

Bake sweet potato for 45 to 75 minutes (bigger sweet potatoes take longer to cook).

When they are done, the outside will have darkened and the inside will be soft. You may see liquid from the sweet potato oozing out and charring.

Meanwhile, brown ground chicken or turkey on the stove. Seasonings can be added. Pepper and onion are excellent.

When done, open sweet potato and smash flat with fork.

Next sprinkle the ground chicken or turkey over the potato.

Finally pour gravy over top!

[Adam Knowlden]

Not to be rude guys, but if we are going to discuss a recipe, please post it sepeartely in this forum as a new topic of discussion. I really want this thread to simply be one recipe after another. It will make it easier to follow when it gets huge.

Thanks! [img]/forum/images/graemlins/grin.gif[/img]

[hotbodzz]

Sweet Potato/Chicken Smoothie

8 oz Chicken breast cubed
1 large sweet potatoe microwaved until soft(10 min)
Mayo, Hot Sauce

Combine ingredients in large bowl and stir vigorously until smooth. Do not serve to a date.

[Syddles]

Texas Caviar

Ingredients:

30 ounces of black-eyed peas (canned or dry works either way, just be sure you prepare them correctly if you use dried)
1/2 cup red pepper, seeded and finely chopped
1/2 cup minced purple onion
1/2 cup minced fresh cilantro or parsley
1/4 cup olive oil
2 tablespoons white wine vinegar
1 teaspoon ground cumin
2 teaspoons coarse-grained mustard
1/4 teaspoon salt
2 cloves garlic, minced
1 yellow or green pepper, seeded and finely chopped

Directions:

Combine all ingredients in a medium-size bowl. Stir well. Cover and chill several hours.

Yields 4 1/2 cups on average.

TOTALS:
1289 calories
171g carbs
27g protein
58g fat (6% saturated)
43g fiber

Ratio of Protein-Carbs-Fat is 10-45-46.

In a 1/2 cup serving:
286 calories
38g carbs
6g protein
12.8g fat
9.5g fiber

[SteveO]

16oz Milk
1 1/2 scoops whey protein ~33g
1 Banana
3/4 cup of oats
2 tbsp natty PB

and blend, I didn't make up this recipe - just didn't see it on here. This is the ultimate on the go type of shake right here

Loaded with around 700 calories and about 50g protein

[Adam Knowlden]

Quick Turkey and Bean Ragout
Prep: 15 min, Cook: 20 min.
11 ounces boneless, skinless turkey breast fillets, cut into 3/4 inch cubes
2 Tbs. plus 2 tsp. all purpose flour
2 tsp. margarine
5 ounces mushrooms, sliced
1-1/4 green onions, with tops, sliced
1/4 tsp. garlic, minced
1-1/4 cups fat-free low sodium chicken broth
11 ounces frozen mixed vegetables, California blend
10 ounces canned red beans, or dark red kidney beans, rinsed, drained
3/4 tsp. dried rosemary leaves
1/4 tsp. dried thyme leaves
2-2/3 cups hot cooked rice
Toss turkey with 2 tsp. flour. Cook in margarine over medium heat in large saucepan until browned, about 5 minutes. Add mushrooms, green onion, and garlic; cook 2-3 minutes.

Combine chicken broth and remaining 2 Tbs. flour; add to saucepan. Add frozen vegetables, beans, and herbs and heat to boiling; reduce heat and simmer, covered, until turkey and vegetables are tender, 8-10 minutes. Season to taste with salt and pepper. Serve ragout over rice.

You can prepare this recipe 1-2 days in advance; refrigerate, covered. You can substitute cooked noodles for rice and chicken breast for the turkey.

Courtesy American Dry Bean Board.


Per serving: calories 459, fat 6.9g, 13% calories from fat, cholesterol 61mg, protein 35.0g, carbohydrates 64.7g, fiber 7.9g, sugar 6.8g, sodium 205mg, diet points 8.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 3.5, Lean meat: 0.0, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 3.7Per serving:

[Adam Knowlden]

Omega 3 Supreme

8 oz. milk or water
1 scoop vanilla whey protein
1 tablespoon flax oil
1/3 cup walnuts
1 teaspoon vanilla extract
3 icecubes

Blend on high for 45 seconds

[ironteen rich]

Here ya go:
2 cups of milk.
1 Tub of Yogurt (The tubs that come in packages of 6).
2 Tbsp. Natty PB.
2 scoops of whey.

Blend well.

I made this a while ago and it was awsome! I believe I used strawberry bananna yogurt, and strawberry whey.

Lata.