The Ultimate ABC Cutting Cook book!

[MansonOzz]

Lazy Bones Salad
3 cups lettuce/romaine
1 can of tuna, drained
Balsamic vinegar to give it some kick
...and if you're lacking throughout your diet, some safflower oil, flaxseed oil or flax seeds will be great here!

Or if you're not too lazy, options, in which amounts are as per your preference:
Fat-free shredded cheese
Chopped broccoli
Chopped/sliced almonds

[WendyLady]

Sweet 'N' Tangy Vinegrette

To make 1 oz:

1 T. flax seed oil
1 t. Braggs Liquid Aminos (or low sodium soy sauce)
2 t. red wine vinegar
1/8 t. granulated garlic
1/4 t. Mrs. Dash
1/2 packet non-caloric sweetener



To make 8 oz:

1/2 c. flax seed oil
2 T. + 2 t. Braggs Liquid Aminos (or low sodium soy sauce)
1/3 c. red wine vinegar
1 t. granulated garlic
2 t. Mrs. Dash
4 packets non-caloric sweetener

Put all ingredients together in shaker and, well, shake.

1 oz. of this dressing will give you 1 Tablespoon of flax seed oil.

[Crombie]

BBQ Steak

Recipe:
4oz lean steak (I chose Eye of Round)
1 slice rough cut onion
1 lrg mushroom cubed
2 rings of red pepper cubed
1 tsp BBQ sauce
1 tsp Frank's Red Hot
1 tsp malt vinegar
2/3 cup warm water
1/2 tbsp safflower oil

Mix last 5 ingredients in a small cup or bowl. Get your frying pan started on medium high with a bit of the oil, or a quick squirt of Pam. When the pan is heated up throw the mushroom, onion, and red pepper in. Wait until the onions get a bit translucent, and then throw the beef in. After the beef has had enough time to get hot (if your element is on med-high should be 2-3 minutes) set element to high. Pour sauce mixture into frying pan, and mix while the water steams off.

Depending on your macros you can adjust the bbq sauce/safflower oil, but I use so little bbq sauce it does not add much in terms of calories anyways. The macros for the beef work out to:

Calories: 305
P 34g (47%)
C 10g (12%) (Fiber: 1g)
F 13g (42%) (Sat: 3g Poly: 5g Mono: 4g)

With a cup of butternut squash, and 120g of broccoli this worked out to:
Calories: 408
Protein: 39g (39%)
Carbs: 34g (30%) (Fiber: 5)
Fat: 14g (32%) (Sat: 3 Poly: 5 Mono: 4)

[Kilomanjaro]

Make this in advance and eat it with chix breast or other stuff.If you don't have time to prepare things to go with yr chix breast or other stuff,this works great.

High-Fibre Chilli

1/2 pound extra-lean ground round
1/4 cup chopped celery
1 small onion, chopped
1 small green bell pepper, chopped
1/2 teaspoon canola oil
1 clove garlic, minced
1/4 cup water
2 1/2 tablespoons chili powder
1/2 tablespoon cumin
1 1/4 cups chopped canned tomatoes
1 1/4 cups low salt strained or pureed tomatoes
1/4 teaspoon dried oregano
1/2 teaspoon splenda
1 (15 ounce) can kidney beans, drained
1/2 tablespoon jarred green chili peppers, minced

1.Brown the meat in a skillet over medium heat for about 10 minutes, breaking into small pieces.
2.At the same time, in a nonstick skillet, saute the celery, onion, and green pepper in the olive oil over medium-high heat for 5 minutes.
3.Combine the cooked meat and vegetables in a large pot. Add the garlic. Mix together the water, chili powder, and cumin and add to the meat mixture. Add both types of canned tomatoes, oregano, and sugar. Bring the mixture to a boil. Reduce the heat to low and simmer, covered, for 15 minutes. Stir to prevent sticking. Uncover and simmer an additional 15 minutes.
4.During the last 15 minutes of cooking, add the beans and chili peppers.

Nutrition Info
Servings Per Recipe: 2



Amount Per Serving

Calories: 465
Total Fat: 10.5g
Cholesterol: 39mg
Sodium: 1183mg
Total Carbohydrates: 64.1g
Dietary Fiber: 22.9g
Protein: 31g

[NebularChameleon]

This is a Good meal but a little high on calories. Not sure if it is lean enough for all.
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STEAK SALAD NICOISE

Prep Time: 20 min(chill time extra) Cook Time: 15 min

1 cup bottled vinaigrette salad dressing
3 tbsp. Dijon-style mustard(whatever style you like)
1 lb. lean steak
4 cups mixed greens
4 yams quartered and cooked
1 lb green beans, cooked
3 tomatoes, sliced
2 hardboiled eggs, sliced

1. Stir together vinaigrett and mstard, set aside 1/2 cup.

2. combine flank steak and remaining vinaigrett mixture in a shallow dish or resealable plastic bag. Cover or seal and marinate in refrigerator at least 2 hours.

3. Drain steak; discard marinade. Grill with lid closed over medium-high heat 6-8 minutes on each side or until you are happy. Slice diagonally accross the grain. Toss over mixed greens with yams, green beans, tomatoes, and eggs.

4. Pour with reserved vinaigrette mixture.

SERVES 4

Per Serving:
Calories: 400
Carbohydrate: 15g
Fiber: 6
Protein: 21g
Fat: 20g
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[NebularChameleon]

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GRILLED ANTIPASTI

Prep Time: 20 min(stand time extra) Cook Time: 15 min

3 medium egplant, sliced
2 medium zucchini, sliced
2 medium yellow squash, sliced
2 tbsp olive oil
1 tbsp. Italian seasoning
1 (12oz) jar roasted red pepers, drained
1/2 lb. fresh mozzarella
1/4 lb. prosciutto, thinly sliced

1. Cutt eggplant crosswise into 1/2 inch slices. Place in a single layer on paper towles and let stand for 30 min. Rinse eggplant with wter and pat dry. Arrange in a single layer in a lightly greased grill basket. Add zucchini and squash and bruchvegetables with oil. Sprinkle with italian seasoning.

2. Cook, covred with grill lid, over medium-high heat 12-15 minutes or until lightly browned.

3. Place grilled vegetables on a large platter with roasted peppers, artichokes, mozzarella and prosciutto.

Serves 12

Per Serving
Calories: 199
Carbohydrates: 15g
Fiber: 4g
Protein: 9g
Fat: 10g

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[NebularChameleon]

LIME & GINGER CHICKEN
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Prep Time: 10 min(chill time extra) Cook Time: 8 min

1/3 cup fresh lime juice
2 tsp. grated fresh gingerroot or dash ground ginger
3 cloves garlic, flattened
1/2 tsp. dried red pepper flakes
4 boneless, skinless chicken breast halves
2 tsp. olive oil
1/2 cup salsa

1. For marinade combine lime juice, ginger, garlic and pepper flakes in a resealable plasic bag. Add Chicken and chill for 2 hours or overnight, turn bag occasionally

2. Drain chicken; discard marinade. In a large nonstick skillet cool chicken with olive oil over medium heat for 8 to 10 minutes. Turn and cook untill chicken is done. Serve with Salsa and lime wedges.

Serves 4

Per Serving
Calories: 163
Carbohydrate: 1g
Fiber: 0
Protein: 23g
Fat: 6g

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[Sidiztik]

OK! OK! You got me going here is my favorite.

Lemon, Pepper, Onion Salmon

1 Fillet of Salmon desired wgt
1 lemon
1/2 pepper
1/4 onion
alittle bit of oregano, parsley, basil, and garlic

1 Get a bakeing pan and place tin foil on it
Place Salmon in tin foil put about 1/2 cup of water in with salmon on the tin foil, cut the pepper, onion and lemon into thin wedges.
2 season the salmon with, oregano, parsley basil and garlic
3 places the pepper, onions and lemons ontop of the salmon alternating to get a even flavor through out the Salmon
4 close up the tin foil around the salmon and place in oven for 30min on 400 degrees
5 serve with rice.

Spices can be substituted

It is awsome. Enjoy!!!

[R.A.D.]

Hey everyone, check this out, this is what i baked last night:
BB cheesecake - by RAD (i modified the recipe, and it's CARBLESS)well almost, few G of carbs, thats it.

20 eggs
1kg of farmers cheese (about 2.2 LB) ( i use fat free Frmers cheese)

1.5-2 cups of splenda (cooking splanda - the flaky one)

separate yolks and whites. Dump yolks into the bowl, set the robot for med-low, and strt mixing, once mixed, start adding F.Cheese - previously ground through meat grinder, once added, start beating the egg whites until foamy, start adding that "foam" to the main mix. Once everything is mixed just pour into baking pan(big one) and bake for 1hr at 370 F. Once baked let it stand few hours. You can also make chocolate icing - 1 stick of butter, few tbsp of splenda and few tbsp of cocoa mix.
A feast...

Cottage cheese can be used instead of Farmers cheese - just drain the curds, rinse with water, and let it drain again.

[Tanuki]

I got this one off of one of Skip La Cour's videos. Simple and quick. You need:

Frozen vegetables (I like green beans, but whatever you want)
Eggs
Seasonings of your choice

Dump some vegetables into a bowl or plastic container. Then crack open however many eggs/egg whites you want over the vegetables. Mix it all together. Pop it in the microwave for about 10 minutes. (Keep an eye on it, time is going to vary on different microwaves and how much of the ingredients you use.) I take it out a couple times while it is cooking to stir it up again. Once it is finished, put your seasons on it and you are ready to eat. Doesn't look pretty, and it is somewhat plain, but hey, you're a bodybuilder. [img]/forum/images/graemlins/tongue.gif[/img]