Healthy Recipes

[DMG]

Here's a recipe for Teriyaki Pork Tenderloin. It makes 4 servings. Tastes pretty good too. I'll continue adding healthy recipes to this thread. Members, feel free to add your recipes here.




Teriyaki Pork Tenderloin

1 (1  lb) pork tenderloins 
1 1/2  tablespoons teriyaki sauce 
1 1/2  teaspoons cornstarch 
1/4  teaspoon ground ginger 
1 (6  ounce) can pineapple juice 



1. Trim visible fat from pork.
2. Slice tenderloin into 1/2 inch thick slices.
3. Flatten slices with palm of hand.
4. Spray a large nonstick skillet with nonstick cooking spray; place skillet over medium-high heat until hot.
5. Add pork; cook 3 minutes on each side or until browned.
6. Mix together teriyaki sauce and remaining ingredients; stir to blend well.
7. Add to skillet; bring to a boil; lower heat and simmer 3 minutes.
8. Remove pork from skillet; spoon sauce over pork.


Nutrition Facts:
Per Serving: 187 Calories, 6 Grams Fat, 25 Grams Protein, 8 Grams Carbs, 74 Grams Cholesterol, Sodium 324 mg.

[onlyme]

DMG I am looking for low carb and low fat chicken recipes.  and dessert items that are the same.  I am keeping my calorie intake below 2000 right now.  I been doing this for almost 2 weeks now and feel great.  I am keeping my fat below 50 grams and my carbs below 100 and my protein around 200-300 grams.  Is this okay or what do I need to change.

[Rimbaud]

Here's my protein-pancake recipe:

1 Can of Fat-free Evaporated Milk (if you wanted you could just use skim milk)
1 Cup of Oatmeal
6 Egg Whites
2/3 - 1 Cup of Protein Powder (I like to use Vanilla)
1 Cup of Cottage Cheese (Don't worry you won't taste it)

Put all the ingredients in a blender. Blend until it's smooth. Cook like regular pancakes. I usually top them with honey. You can also add fruit to these as well (just blend it in). I usually get about three or four days worth of breakfasts out of this recipe. I just pour it in smaller containers & store it in the fridge/freezer.

[Princess L]

I haven't made this recipe in a hundred years, but when I did, everyone loved it ~ even the tuna haters.  There's a ton of room for tweeking to your nutritional needs (ie; more tuna, less rice, less cheese, more eggs, remove the yolks...)

Tuna Muffinettes
2 C cooked rice
2 cans tuna
1/2 C shredded cheese (chedder)
chopped black olives (optional)
Chopped onions to taste
1 T parsley flakes
1 t season salt
2 beaten eggs
2 T milk

Combine all ingredients
Put into greased muffin tins and bake @375 for 15 mins.

Serve with a lemon butter sauce drizzled on
(little melted butter, some lemon juice, season salt and parsley) 
 
 
 

[Princess L]

Salmon Patty

1 (14.75oz) can Pink Salmon (drained)

2½ cups rolled (old-fashioned) oats

4 egg whites (or ½c egg substitute)
2 TBLS lemon juice
2 tsps dijon mustard
Mix ingredients together
Cover & Chill for 8 hours.
Shape into 14 patties (9gC, 7gP, 5gF).
Panfry on teflon skillet, 10 minutes each side.
Can be eaten warm or cold.

[Princess L]

This recipe is very forgiving depending on your choice of ingredients and brands ~ adjust accordingly.   For instance, you may prefer almond butter or less peanut butter and chopped nuts.  Powdered milk brands vary significantly in their counts – check your label.  I use Sanalac Do not use soy protein powder.  The result would be dry and chalky.

This is my original recipe and over the years I’ve tweaked it by using more protein powder and less fructose and replacing it with Splenda (mixed into the dry ingredients).  Dusting the little balls with protein powder before pressing them into the tins makes them less sticky.



Chewy Chocolate Protein ‘Fudge’
6 T Fructose powder (48g Carb) (NOW brand)
6+- T Water
¼ C natural crunchy Peanut Butter (32g Fat)
3 Scoops Optimum 100% Whey Chocolate Protein Powder (69g Protein, 9g Carb, 4.5g Fat)
¾ C Sanalac Powdered Milk (24g Protein, 39g Carb)
5 T Hershey’s Special Dark Cocoa Powder (10g Carb, 2.5g Fat)
3 T ground Flax Seed (optional)

Mix dry ingredients together with wire whisk – Set aside

In a large saucepan, bring water and fructose to boil.  Add peanut butter and return to boil stirring with wire whisk.

Remove from heat.

Add dry ingredients.

Stir with fork.  Mixture will be very VERY thick.  More water may need to be added a few drops at a time.

Press into sprayed mini-muffin tins and freeze for about an hour.  Remove from tin and store in sealed container in freezer.

Total recipe = 93g Protein, 106g Carb, 39g Fat
Each piece = 8g Protein, 9g Carb, 3g Fat

[Princess L]

This sounds kinda weird, but it's actually pretty good.  It's pretty filling and satisfies that sweet tooth or peanut butter craving.

Peanut Butter Fluff

¼ -1/2C Water
¼-1/2C powdered milk (amount to equal approx. 8g protein)
1 packet Knox gelatin
2T cold water
2T boiling water
2t peanut butter
1/2t vanilla
1T Splenda

Mix  water with powdered milk.  Put in freezer with beaters for about ½ hour
Sprinkle gelatin with 2T cold water.  Let sit for 2 minutes.  Add 2T boiling water and stir.
Add peanut butter and vanilla.  Stir and let cool.
Beat milk and water until thick (like whipping cream).
Sprinkle with Splenda.
Pour in gelatin mix and beat slightly.
Chill in freezer for about an hour.

Approx. 15g Protein, 18g Carb, 6g Fat

[onlyme]

This is how I make it in hawaii.  always had canned tuna till I moved.  I have never had canned tuna while here.  Real simple

1 to 2 lbs. of fresh Ahi tuna
Low fat mayonaise (as much as you liked dependng on how you like your tuna)
1/4 to 1/2 cup Sweet Pickle relish
1/2 tablespoon of pepper
1/4 teaspoon paprika

Grill the tuna.  let it cool.  Then mix everything together.  It is unreal tasting.  fresh tuna salad can't be beat.

[DMG]

I am keeping my calorie intake below 2000 right now.  I been doing this for almost 2 weeks now and feel great.  I am keeping my fat below 50 grams and my carbs below 100 and my protein around 200-300 grams.  Is this okay or what do I need to change.

This sounds good, except I don't know how much you weigh, so it's hard to tell if that's enough food for you. But I say if you feel good and like how your looking, there's no need to change anything.

[MarkyM]

TUNA SALAD

Ingredients:
- 1 small tine of tune in brine or water
- 0.5 tin of sweet corn or chickpeas
- 1 carton of coleslaw
- 1 carton of cottage cheese
- 1 carton of Waldorf or fruit and nut salad
- Some olive oil
- Some salad cream
-Some tomato ketchup
- Ground black pepper
- Oregano

Method
* Drain the chick peas/sweet corn and the tuna from the tin.
* Flake the tuna in a bowl
* Add some olive oil about 1 tsp.
* Add the tomato ketchup and salad cream if desired
* Mix ingredients
* Add the chick peas or sweet corn
* Add pepper or oregano to taste
* Add a good dollop of Waldorf salad and cottage cheese
* Add a really good dollop of coleslaw
* Mix all together

Eat with bread, tortilla,... or what you desire. It is ideal for taking to work in a plastic container and eating when desired. :PIt is a very good source of high biological value protein with some carbs, simple sugars, good oils, vitamins A, D and C.
It is very easily digested and you will get hungry three hours after. Low calorie alternatives can be found of most of the ingredients. For a vegetarian alternative remove the tuna and used small cubes of tofu. You can try adding olives if you like and experiment!

Good appetite

[MarkyM]

RECIPE FOR WHEY CHEESE CAKE

Ingredients:
1 cup low fat honey graham crackers (crushed)
1/4 cup melted sweet creamy butter (salted) low fat
1/2 cup Splenda
3 tablesthingys cake flour
1/4 teasthingy salt
2 egg whites
1/2 cup nonfat milk
16 ounces fat free cream cheese
1 teasthingy vanilla extract
150 gms Whey Protein - Cholcate, Vanilla, Strawberry whateva you prefer

Directions:
1. Preheat oven to 350 degrees F.
2. Melt butter in 8" round baking pan.
3. Be careful, make sure butter does not burn.
4. Remove from heat and stir in graham cracker crumbs until evenly distributed.
5. Press evenly and firm throughout the baking pan.
6. Bake crust for 10 minutes, remove and set aside.
7. Reduce heat to 325 degrees F.
8. With electric mixer, mix cream cheese, splenda, vanilla extract, egg whites, WHEY protein until thoroughly mixed.
9. Add cake flour, salt, and milk.
10. With electric mixer,mix thoroughly.
11. Pour the batter into the cooled crust and bake for 1 hour at 325 degrees F.
12. Let cool at room temperature for about 20 minutes.
13. Place in regrigerator and chill for at least 2 hours.
14. Hey, it's definitely not the real thing-- but at 165 calories/serving, (1/6 of the cheesecake), it tastes pretty d**n good!

Values:
Calculated for 1 serving
Recipe Makes 8
Calories 165
Total Fat 0.1g
Carbs 12.6g
Protein 18-20g

Caution: The cake tastes good but remember its not real cheese cake so dont be disappointed its just low fat and quick high protein desert

[SUPERDAD911]

This sounds kinda weird, but it's actually pretty good.  It's pretty filling and satisfies that sweet tooth or peanut butter craving.

Peanut Butter Fluff

¼ -1/2C Water
¼-1/2C powdered milk (amount to equal approx. 8g protein)
1 packet Knox gelatin
2T cold water
2T boiling water
2t peanut butter
1/2t vanilla
1T Splenda

Mix  water with powdered milk.  Put in freezer with beaters for about ½ hour
Sprinkle gelatin with 2T cold water.  Let sit for 2 minutes.  Add 2T boiling water and stir.
Add peanut butter and vanilla.  Stir and let cool.
Beat milk and water until thick (like whipping cream).
Sprinkle with Splenda.
Pour in gelatin mix and beat slightly.
Chill in freezer for about an hour.

Approx. 15g Protein, 18g Carb, 6g Fat

Wow.... can I live with you? (kidding)
Are you a dietition? (cant spel;lkallll today a;ldfja;lk)

[meatbldr]

Pre-contest chicken breast:

1 or 2 chicken breast
1 Goerge Foreman grill

Turn on grill.  Put chicken on grill for 3 minutes without salt or anything.  Eat chicken.

[Princess L]

1 Goerge Foreman grill

I gotta get me one those.  EVERYONE says how great they are.  Easy cleanup?


Easy Chicken Boobies

1 Reynolds Cooking Bag
6 Chicken Breasts
Marinade of your choice (about 1 cup)

Throw the boobs in the bag with the marinade.  Squish.  Cut a few slits in bag.

Put in/on cooking dish/tray and  bake about 45 mins @ 350.  Tender & juicy - no mess.

[Bear03]

somebody put up a good protein pancakes recipe?

[Rimbaud]

somebody put up a good protein pancakes recipe?

I thought I did put up a good recipe.... 

Anyway, here's another recipe:

12 egg whites
1 cup of Skim Milk
1 cup of uncooked oatmeal
1 cup of Protein Powder
2 Tablespoons of Flax Oil

Put the items above in a blender & blend until smooth. Cook like any old pancake mix.

A little different recipe tastes a little more like "real" pancakes.

[Bear03]

  sorry Rimbaud! i was distracted by princess L's colorful fonts and i just scanned right over it.  Thanks, though, i'll definitely be giving both versions a shot.  Love me some pancakes.

[Bobby]

Here's my protein-pancake recipe:

1 Can of Fat-free Evaporated Milk (if you wanted you could just use skim milk)
1 Cup of Oatmeal
6 Egg Whites
2/3 - 1 Cup of Protein Powder (I like to use Vanilla)
1 Cup of Cottage Cheese (Don't worry you won't taste it)

Put all the ingredients in a blender. Blend until it's smooth. Cook like regular pancakes. I usually top them with honey. You can also add fruit to these as well (just blend it in). I usually get about three or four days worth of breakfasts out of this recipe. I just pour it in smaller containers & store it in the fridge/freezer.

Thanks! this reciepe rocks, gonna make another batch today.
I wrote down the measurments in metric if anyone wants 'em:

3dl Regular Milk                       15g carbs,    10.2g Protein   4.5g fat
2,4 dl (85g)Oatmeal                47.6g Carbs, 11g Protein,   6.3g fat
6 Egg Whites                             1g carbs     18g protein    0g fat
2 dl Protein Powder                    4g carbs    72g Protein    0g fat
2.4 dl (250g)Cottage Cheese     5g carbs    30g protein  10g fat

Total:
72.6g Carbs
141.2g Protein
20.8g fat

[Rimbaud]

Glad you liked the pancakes. I've got to say that they keep really well in the freezer. I made several batches about a month ago & froze them (which was good because my blender died). I'm still eating them & they taste fine.

[Bobby]

Yeah they taste very well! you can't tell there's cottage cheese in there

[Jr. Yates]

cottage cheese is good stuff man its tuna that i'll gag.

[Eat2Grow]

good recipe is


broiled chicken 1 lb

fetucinni 1/2 lb and ore ida fries 1/2 lb in a bowl,,allmixed together with a tall cup of Apple juice.

talk about some mass builder.  works wonders.....eat it once a week myself.

[njguido]

Your very creative all recipes,I have to try some ,have done pancake recipe with oatmeal for years it's good,I just started to experiment with new twist to post training shake,take  2 scoops of choc whey,glutamine,maybe i'm crazy 1 tbls dry ground espresso ,1 teaspoon nutella hazlenut spread ,lots ice!

[Princess L]

Cream Chees Protein Bar
(recipe for one bar)

In a large bowl with room for both hands, add:
1 TBL creamcheese
4 1/2 tsp granulated fructose
2 tsp Peanut Butter
Blend together with the back of a spoon.
Add 1/4 cup Whey Protein Powder & blend together.
This will probably not bind together and will
seem rather dry & crumbly as is so get in there with your fingers and knead it.

[big E]

chicken, brownrice, and red beans

cooked shreded chicken (i went with 2 breasts)
1 cup cooked rice
1 can red kidney beans  (cooked)
2 tbsp barbeque sauce

mix in large bowl

100-120 grms protien
125 grms carbs
10 grms fat

these figures arent exact to the grm but close.

made 2 meals with this.