The Ultimate ABC Cutting Cook book! - Page 2 - ABCbodybuilding

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  #11  
Old 04-30-2004, 11:18 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Flank Steak Stuffed with Spinach & Sun Dried Tomatoes

1 pounds flank steak
10 ounces frozen whole leaf spinach
cup crumbled traditional feta cheese
cup julienned sundried tomatoes in oil
4 slices provolone cheese (about pound)

Preheat the oven to 375 degrees.

Spray or oil a loaf pan with olive oil and set aside.

Using a meat mallot, pound the flank steak to about inches thick. Set the steak aside until ready to fill. It will be more tender if you allow it to reach room temperature while you are preparing the filling.

To prepare the filling, thaw the spinach by microwaving or by placing the spinach in a sieve and running hot water over. Either way, squeeze all excess water from the spinach by using a colander, sieve, or paper towels. Spread the spinach evenly over the flank steak, staying about inch from the edges of the meat.

Sprinkle the crumbled feta cheese evenly over the spinach. Then, layer the sun dried tomatoes over the feta. Last, top all with the sliced provolone cheese.

Roll the steak lengthwise, jelly-roll fashion and lay seam side down in the prepared loaf pan. If you choose to cook this in a larger pan, you may need to wrap the rolled steak with unflavored dental floss or kitchen twine. Drizzle any remaining olive oil from the sundried tomatoes over the top or brush with olive oil.

Bake for 1 hour. Remove from the oven and let stand for 10 minutes before slicing.

Serves 5.

1 serving:
24 fat; 6 total carbs; 2 fiber; 35 protein

Exchanges
vegetable; 4 lean meat; 2 fat
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  #12  
Old 04-30-2004, 11:21 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Grilled Salmon with Lemon Dill Sauce

Salmon is a excellent source of Omega-3's.

1 tablespoon olive oil
1 tablespoon lemon juice
4 salmon filets, about 6 oz. each


Lemon Dill Sauce
1 tablespoon stoneground mustard
1 teaspoon dry mustard
3 teaspoons chopped fresh dill (or 1 teaspoon dried dill)
1/4 cup mayonnaise (sugar free, if possible)
2 tablespoons lemon juice

Combine olive oil and 1 tablespoon lemon juice in small container and set aside.
Rinse salmon with cool water. Pat dry with paper towels. Brush with lemon-olive oil mixture and grill or broil to desired doneness. Be sure to place flesh-side toward heat, skin-side away from heat to prevent curling. Turn after about 7 minutes and cook to desired doneness.

While salmon cooks, prepare mustard sauce by combining remaining ingredients in a small bowl.

Remove salmon to platter and serve with mustard sauce on the side.

Serves 4.

1 serving:
20 g. fat (less after cooking), 1 g. total carb, 34 g. protein

Exchanges
lean meat 5; fat 1-1/2 ; other carb 1/2
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  #13  
Old 04-30-2004, 11:22 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Baked Chicken Burritos

This recipe makes 5 hearty servings.

5 (6-inch) whole wheat or low carb tortillas
2 cups cooked, lean chicken, chopped
2 tablespoons olive oil
1 cup onion, chopped
1 jalapeno pepper, seeded and minced
1 clove garlic, crushed
1 (14.5 oz.) can diced tomatoes
1 teaspoon cocoa
teaspoon oregano
teaspoon cumin
teaspoon salt
1 cup Colby-jack cheese, shredded and divided

Take tortillas from refrigerator to bring to room temperature. Preheat oven to 350 degrees. Grease a 2 quart baking dish and set aside. Placed the cut-up chicken in a large bowl.

In a medium saucepan, heat the oil over medium heat. Add the onions, pepper and garlic. Stir until the onion becomes translucent. Add the tomatoes, cocoa, oregano, cumin, and salt. Bring to a boil and remove from heat.

Using a slotted spoon, take about cup of the tomato mixture from the pot and add to the chicken. Add cup of the cheese and toss all together until evenly combined..

Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 5 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square "package" to hold the chicken. Place each folded-side-down in the casserole, pressing them together to fit. Spoon the remaining tomato mixture over the top; top with remaining cheese.

Bake about 20 minutes, until the cheese is melted and the burritos are heated through.

Serves 5 hungry people.

1 serving with whole wheat tortillas:
15 g. fat; 37 g. total carb; 6 g. fiber; 32 g. protein

Exchanges:
3 lean meat; 1 vegetable; 2 fat

1 serving with low carb tortillas:
15 g. fat; 20 g. total carb; 4 g. dietary fiber; 33 g. protein

Exchanges:
3 lean meat; 1 vegetable;2 fat
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  #14  
Old 04-30-2004, 11:23 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Chili Tuna Steaks

Chilli Pepper Tuna

Serves 4

Ingredients:

4 tuna steaks

1 red bell pepper cut into strips

1 green bell pepper cut into strips

2 small chilli peppers seeded finely chopped

2 cloves of garlic

2 tbsp lime or lemon juice

4 tbsp of extra virgin olive oil

Freshly ground sea salt and pepper


Method:

Mix the peppers, garlic, olive oil, lemon or lime juice and seasoning in a bowl and leave for about an hour in the fridge

Heat a little oil in a frying pan and cook the tuna steaks for about 35 minutes on either side according to your personal taste
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  #15  
Old 04-30-2004, 11:27 PM
Syddles Syddles is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Another pancake recipe. It includes applesauce, so take that into consideration. Tastes great and is quick to make though.

Ingredients:
- 4 egg whites
- 1/2 cup unsweetened apple sauce
- protein powder (I used 1 1/2 scoops of ON's Any Whey, which is 108 cals, 26g protein, 2g carbs, and 0g fat.)
- 1 packet Splenda

Directions:

Throw everything in a blender and blend or stir it up in a bowl. Then cook in a pan as you would cook pancakes normally.

Drown in sugar-free/low-cal maple syrup if desired.

Nutrition for the whole mix:

226 calories
40g protein / 17g carbs / 0g fat
72/28/0
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  #16  
Old 05-01-2004, 01:30 PM
RGKfit RGKfit is offline
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Default Re: The Ultimate ABC Cutting Cook book! *DELETED* *DELETED*

Post deleted by Adam Knowlden
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2/06/05...Added 4 new pics of my bulk, any comments welcome
Pics of beginning bulk May 22
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  #17  
Old 05-01-2004, 04:14 PM
hotbodzz hotbodzz is offline
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Default Re: The Ultimate ABC Cutting Cook book!

Turkey Chili
1/3 lb White ground turkey
1/3 cup black beans
mushrooms, onions, hot sauce, chili seasoning(watch sodium), hot sauce

Simmer all ingredients on low heat for about 20 min
40P/30C/2F - 9g fiber
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  #18  
Old 05-01-2004, 06:28 PM
Tuf Tuf is offline
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Default Re: The Ultimate ABC Cutting Cook book!

[img]/forum/images/graemlins/shocked.gif[/img] OldSchool's goin' to town! [img]/forum/images/graemlins/cool.gif[/img]

Oatmeal Cake/Muffins

Okay, this is similar to oatmeal pancakes, but I think it is quicker than making several individual pancakes, and nice if you want a change! [img]/forum/images/graemlins/grin.gif[/img]

Ingredients:
2 c oats
16 egg whites
8 packets splenda
Flavored extract or sugar-free syrup*
(I would use 1/2 Tbsp of extract or 1/4 c sugar-free syrup)

*I have tried strawberry, banana, coconut, and lemon extract, as well as maple and hazelnut sugar-free syrup.

Optional Add-In:
Flaxseed meal
(I would use 1/4 c in the above recipe)

Directions:
Preheat oven to 350 degrees. Lightly coat a muffin tin or cake pan with non-stick cooking spray. Mix all ingredients in a bowl, and pour into muffin tin or cake pan. Bake for about 20 minutes.

Nutrition Facts:
For recipe using 1/2 Tbsp of extract or 1/4 c syrup, and no flaxseed meal
<font color="red">897.32 calories, 76 grams protein, 121.33 grams carbohydrates, 12 grams fat (total; makes 4 servings)</font>
<font color="blue">224.32 calories, 19 grams protein, 30.33 grams carbohydrates, 3 grams fat (per serving)</font>

It is very filling! Enjoy! [img]/forum/images/graemlins/smile.gif[/img]
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  #19  
Old 05-01-2004, 06:51 PM
iMToMMy iMToMMy is offline
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Default Re: The Ultimate ABC Cutting Cook book!

chicken in a can

1.can of chicken
2.can opener

cut open the can drain it and eat

32grams protein 0 carb

(i eat this alot...)
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  #20  
Old 05-01-2004, 07:30 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: The Ultimate ABC Cutting Cook book!

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]
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