The Ultimate ABC Cutting Cook book!

[guitarguy]

One of my favorite, quick and easy:

Two Whole Wheat Tortillas
Chicken Breast
Any kind of sauce (barbecue is what I've usually used, but salsa or anything else would work)
Brown Rice

I typically have the brown rice and chicken already cooked in the fridge, so just take them out, stick them on the tortillas, throw some sauce on them, roll them up burrito style and enjoy!

[Anthony Lapham]

Tuneggy
---------------------------------------------
(Tuna and egg white)

3 egg whites and a can of tuna.

cook for a good 5 minutes to make sure eggs are cooked. Use 1 of the egg yolks to drizzle over the top.

[TyrantT316]

[ QUOTE ]
Protein Pancakes (no carbs)
one of my personal favs which im sure has been posted before but here we go
Ingredients:
1scoop on choc whey
6 egg whites
splenda(as much as u desire)
cinnamon(as much as u want)

Directions:Mix all these in a blender and pour into pan, wait 1-2 mins then flip for another min or so.
Enjoy!!!

Cals:200-220
Protein:53grams
carbs:about 2 grams
fats:1gram

[/ QUOTE ]

I added up ground up oats into the blender mix and I think that topped it off for me.Helped make it a bit thicker like pancake batter AND I get those low digestion carbs in the morning if I replace my bowl of oatmeal with your protein pancakes + ground oat mix. mmmm

top it with some spray on (no carb, no fat, no cal) butter, and possibly a little sugar free, low cal syrup

[pyro555]

Here's some lovely quisadillas. Not quite sure if it should go with a cut, but it sure is good and very low in fat.

2 whole wheat low carb/low fat tortillas
1 can of chunk light tuna
2 slices of fat free cheese
Picante sauce
Fat free sour cream
Parkay no cal. spray on butter

Start heating pain as you get your quisadilla togather.
Lay tortillas out and then rip up 1 slice of cheese. Spread it evenly across one of the tortillas.
Then spread the tuna evenly over the same tortilla so it covers the cheese.
Rip up 2nd piece of cheese and once again spread it evenly on top of the tuna.
Pour as much picante sauce as you would like on top of tuna and cheese.
Now place second tortilla ontop. Spray Parkay ontop of the tortilla, enough to make sure it gets nice and brown.
When you're ready place the buttered side face down on pan. Spray other side with Parkay while first side is cooking. After a minute or so flip it over. Let it cook.

350 Cals
4g Fat
50g Protien
25g Carbs

[TForce]

Fajita Salad

1 head of leaf lettuce
1 package of cherri tomatos
1 bunch of cilantro, chopped
2-3 tablespoons of fat-free sour cream
2-3 tablespoons of medium picante sauce
2 tablespoons of safflower oil
2 teaspoons of cumin
2 teaspoons of chili powder
1/2 teaspoon of garlic salt (optional)
1/4 - 1/2 cup of shredded cheese (optional)

Shred your lettuce in a large bowl. Add cilantro. Sprinkle the spices on top, then add the oil, sour cream, and picante sauce. Stir thoroughly with a spoon. Add tomatos and cheese. Stir again. Serve with any grilled meat.

The sour cream can be kind of tricky with your macros, as there are many options to go with. I found this higher dollar brand that had no fats, sugar, or syrups, just a bit of starch, skim milk, and carrageenan.

The appropriate amounts can vary depending on the size of the head of lettuce and your particular tastes.


Ultra-light version

1 head of Leaf Lettuce
1-2 teaspoons of cumin
1-2 teaspoons of chili powder
2 tablespoons of safflower oil
1/2 teaspoon of garlic salt (optional)

[2ndChance44]

I'm not sure if this should be on cut or bulk recipe but I developed it a while back and eat 2-3 cups at a time. I love it. Hope you will too. Appreciate any feedback.

Mackerel Chowder

28 oz. can tomato puree
15 oz. can jack mackerel, deboned and rinsed
10 oz. can baby clams, drained and rinsed
6½ c. water
2 medium sweet potatoes, baked, skinned and diced
2 Tbs. Worcestershire sauce
2 Tbs. sweet basil, dry
2 tsp. garlic powder
1 tsp. ground cumin
1 tsp. coriander
½ tsp. dry mustard
¼ tsp black pepper
¼ tsp. cayenne pepper

Put all in pot and simmer 15 minutes

Makes about 12 cups

I mix up twice the amount of dry seasonings and save half to season leftover soup because spices fade after a day or two.

Variations: add sautéed onions, carrots, celery, garlic
Substitute canned salmon for mackerel

Nutrition per cup:
Cal 118
Fat 1.5g
Carbs. 12.4
Protein 12.9
Sodium 312mg

[Sidiztik]

Lemon Pepper Salmon-


2- 4oz of Salmon
1/4- bell pepper
1/4- Onion
1/2 Lemon
1/2 cup water

Seasonings- Oregano, basil, and parsley

Take 2 4oz pieces of salmon place on 8in by 8in piece of Tin-foil cut peppers and onions into strips. Cut Lemon into then slices. place peppers, onions, and lemons alternating on-top of salmon. Bend tin-foil up add water to each and then fold tin-foil covering and sealing the salmon throw on grill or in oven for 25 min. Serve over a cup of brown rice

[lameface]

chicken chili

-15 oz can of Great Northern Beans
-16 oz jar of picante sauce
-a bunch of cooked cubed chicken (3 cups, maybe?)
-1 teaspoon of ground cumin
-cheese (if you like)

rinse and drain the beans,
pour them into a pot with the picante sauce and chicken,
bring to a boil and then cover. lower heat and simmer for 20 minutes.

[joneser3eb]

TUNA/SALMON AND SQUASH SALAD.

Bowl of your favorite greens. lettuce,spinach,ect.
cook up some squash/zuccini with garlic,safflower oil, and red pepper.
mix in a can of tuna/ salmon (whatever you have) even chicken. mix together, put a little vinegar on top for dressing. taste great and takes away from strong tuna and salmon tast.

[tunachick]

PROTEIN BERRY ICECREAM:

2 scoops vanilla whey powder (35g)
about 1/2 cup mixed berries (if you don't mind the good carbs)
enough water to make this creamy
Freeze in container overnight. [img]/forum/images/graemlins/smile.gif[/img]

This is my post-workout meal. I throw it in my bag every morning and by the time I'm done working out...WAH LAHHHH! Creamy, yummy, icecream to eat while I'm driving home.

The berries I use are a frozen mix from Costco and they're 70 calories/cup. (11 g. of sugar yikes so I cut the berries down to 1/2 c.) The rest of the nutrients depends on what protein you throw in I guess.
30g. protein/8 carbs/ 2 fats/5 sugar