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  #41  
Old 04-12-2005, 10:22 AM
eduatty eduatty is offline
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Default Re: The Ultimate ABC Cook Book!

Super Easy (and cheap) Protein Pancakes!

3/4 c. oats
3 eggs (or 6 egg whites if you worry about fat)
1 or 2 tablespoons of water
cinnamon
vanilla flavoring

Blend. Spray skillet w/ cooking spray and heat skillet over medium heat. Pour one pancake worth of batter in skillet. Flip when edges start to get bubbly. Makes about three 8" pancakes.

Top w/ sugar-free syrup and/or low-fat whip cream (which only has about 15 calories/2 tablespoons).

Nutrient Info. (w/out toppings): 435 calories; 26 g. protein; 43 g. carbs; 18.5 g. fat.

Not enough nutrients for you? Add a scoop of protein powder and another tablespoon or two of water. Or, add another 1/4 c. oats and an extra egg.
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  #42  
Old 05-31-2005, 07:35 AM
ryancostill ryancostill is offline
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Default Peanut Butter Chicken

PEANUT BUTTER CHICKEN OVER RICE

Diced cooked chicken (foreman it!!)
1 1/2 tbsp. natural peanut butter
1/2 sm. onion, diced
1 sm. tomato, diced
1 tbsp. olive oil
2 cups wholegrain rice, cooked
1 c. hot water

Melt oil into saucepan. Saute onion and tomato until soft in a frying pan and then add them with 1/2 tablespoon of peanut butter to the saucepan. Add hot water and bring to a boil, stirring constantly. Lower heat to a simmer, add the chicken and continue to simmer for approx. 6 minutes. then serve over the cooked wholegrain/brown rice.
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  #43  
Old 07-21-2005, 06:15 AM
ryancostill ryancostill is offline
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Default Re: Peanut Butter Chicken

Chicken Satay.

I just came up with this last night and it is great!!


1 tbsp. sesame oil.
1 tbsp. soy sauce.
2 crushed garlic cloves.
Splenda
1 heaped dessert spoons of crunchy natty Peanut butter
3 chicken breasts.
Noodles
Broccoli

Dice the chicken breasts and put in bowl. Add sesame oil and soy sauce. add crushed garlic. add a sprinkling of splenda. Mix around with your hands so all chicken is covered. ideally allow to marinade overnight. But you will still have great flavour if you just allow to sit for 20-30 minutes.

Heat some sesame oil on a frying pan. add the chicken and begin to cook on a high heat. As the chicken is approaching being cooked add the peanut butter and another sprinkling of splenda. reduce the heat and begin mixing the contents for a further 5-10 minutes.

Serve the mixture over a bed of noodles and broccoli.

Serves two.

Its delicious!!!


(note: if you dont have sesame oil I'm sure just marinading the chicken in soy, garlic and splenda will suffice.)
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  #44  
Old 03-22-2006, 08:10 PM
Requiem Requiem is offline
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Default Re: The Ultimate ABC Cook Book!

1 cup oats
12-14 oz water
2 scoops whey
2 spoons pb
spoon wheatgerm
blend and eat
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  #45  
Old 05-01-2006, 07:08 PM
Edgecrusher Edgecrusher is offline
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Default Re: The Ultimate ABC Cook Book!

Want extra carbs???? Well then, when you're gonna have potatoes, boil them and some rice (not necessarily in the same pot)and mash the potatoes. Then add in the rice and stir them together. It's just like you're eating mashed potatoes, granted there's a bit of texture, but it almost doubles your carbs.

For extra protein, put whey into your omelettes or crack an egg into your oats and stir them together. Microwave it and when it comes out it tastes exactly the same but there's more protein and fat.

Good stuff!
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  #46  
Old 12-03-2006, 05:15 PM
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Default Re: The Ultimate ABC Cook Book!

The ultimate complex carb shake, the sweet potato shake.

1 medium-sized sweet potato, peeled, baked, and sliced
1 scoop of whey
2 cups of water
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  #47  
Old 08-21-2007, 03:25 PM
wb4revival wb4revival is offline
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Default Re: The Ultimate ABC Cook Book!

Tuna Patties

Ingredients:
7 oz. albacore white tuna in (packed in water)
1 large egg
1/2 cup oats
1 tbsp olive oil

Mix tuna, egg and oats in a bowl
Preheat olive oil in a frying pan
Form about six patties
Brown them in the olive oil

Totals: 590 cals. 60/31/27 (p/c/f)

Each pattie: 98 10/5/5

Quick, Delicious and Nutritious!!!
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  #48  
Old 12-16-2007, 04:00 PM
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Default Re: The Ultimate ABC Cook Book!

Protein French Toast

1 Whole Egg
2 Egg Whites
1 Scoop of Whey
1 tbsp Vanilla
1 tbsp of Low-Fat Milk
Dash of cinnamon

Dip Whole-Wheat bread in the mixture, cook on low in the frying pan. Enjoy!
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  #49  
Old 08-21-2008, 09:30 PM
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Default Re: The Ultimate ABC Cook Book!

Since nobody has posted a bulking recipe in awhile Id thought Id throw one in here, Im sure its been done before but I just threw a bunch of stuff I could get my hands on in a pan and fried it up and yum yum :P

8oz extra lean ground beef
1 1/2 cup shredded cheese low fat
1 cup steamed rice
1 can refired beens
chili peppers to taste
Chinese hot sauce to taste

Now guess what you have to do with it... toss it all in a pan except the cheese, and fry it up. Once its almost done toss the cheese one and bam!, a nice tasty meal.

Pro 103
Carb 136
Fat 18

Calories 1190

Of course you can make it smaller but you will make more when your done :P
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  #50  
Old 09-07-2008, 02:13 AM
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Default

Cube chicken breast and seal in olive oil
add a brocilie tree
add some beans
some curry paste

great when on a diet
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