Healthy Recipes

[Rimbaud]

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.

I usually make something similiar to this for lunch about twice a week.

1 cup of instant Brown Rice
8 ounces of Ground Beef (already cooked)
1 can of Black Beans
1 cup of Water
Hot Sauce & whatever seasonings I want.

Microwave for about 10 minutes & I've got two meals.

[SamoanIrishman]

Chicken & Spinach Stirfry pita

George forman grill the chicken plain. (or marinade in low salt soy sauce for several hours before)

1 - Box of Chopped Spinach (usually in frozen veg section)
2 - Small onions (or 1 med onion, suit to taste)
Garlic (measure to preference)
1 tsp- Sesame oil
1 Tbsp - Extra Virgin Olive oil

-Drain / Squeeze all water from Spinach.
- Fry onion and garlic in the two oils until very browned
- Add spinach fry until the mix has almost a dry look to it.

Add to a plate of sliced chicken breasts with rice or yams..or stuff in a whole wheat pita.

Spinach absorbs the sesame flavor and it is wonderful..my kids even eat it!

[NCNPC29]

I couldn't live w/out "I can't believe it's not butter butterspray"

8 oz. chicken breast made on the George Foreman.. 3 minutes per side
One side seasoned with Garlic Pepper blend
The other side seasoned with Mosquite (sp) chicken seasoning
One cup white rice (post cooked)
One cup Broccoli
--Cut the chicken up into bite size pieces.. put in Tupperware with rice and broccoli.. take the lid off the butter spray and pour over the top... Then mix
Tastes unreal...


Steak--

8 oz. eye round steak made on the foreman.. approx. 1 1/2 to 2 minutes per side
1 cup white rice
1 cup broccoli
1 Slice Kraft fat free cheese
...Cut the steak into bite size pieces..put in Tupperware... add rice and cut up slice of cheese.. the cheese will melt... now add broccoli... now like before add the butter spray

Eggs...

Take 8 egg whites and 2 yolks and scramble.. use Pam spray on the skillet.. after the eggs are cooked put them on your plate and pour I can't believe it's not butter spray over them (not too much or it will taste off) ....then sprinkle some Texas Pete hot sauce.. now add salt and pepper... Taste is awesome..
--1 cup oats... add cinnamon and 1/2 cup raisins..

Sheppard's pie

Ground 1/2 pound sirloin like when making tacos... add 1 cup of mashed potato's.. for the potato's you can use skim milk and butter spray if it calls for butter... add 1/2 cup of corn.. mix everything...yummy.

--Those are my staple meals and what I add to make them bearable day after day 

[TrophyWife]

This one is awesome.


Stevia Whole Wheat Banana Bread Recipe

According to www.rochestergoodfood.co m, this recipe won a red ribbon at the 1987 Arizona State Fair. Stevia is a South American herb that is virtually calorie-free and hundreds of times sweeter than table sugar. Look for it at your local health food store or at Trader Joe's(I GET MINE AT WILDOATS).


1/4  cup melted butter 
1  cup ripe bananas, smooshed or mashed  -- I USE MORE
1  teaspoon vanilla 
2  eggs 
1/3  cup milk 
1 1/2  cups whole-wheat flour  -- I USE WHOLE WHEAT PASTRY FLOUR
1  teaspoon baking soda 
1  teaspoon stevia powder 
1/2  teaspoon salt 
1/2  cup nuts, chopped 

1 loaf Change size or US/metric
Change to:  loaf US Metric
 
1 hour 20 minutes 20 mins prep
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Preheat oven to 350F and grease a 9x5 loaf pan.
In a large bowl, mix together butter/oil, bananas, vanilla, eggs, and milk.
In a medium bowl, combine the dry ingredients (flour, soda, stevia, salt).
Mix the dry ingredients with the wet ingredients until just combined.
Fold in the nuts.
Pour into pan and for about 1 hour, or until a toothpick inserted in the center comes out clean.
Let cool in the pan for a couple minutes to set, then remove from the pan and cool completely on a rack.

[tarzapedamonkey]

takea roast of beef or pork
poke holes all around it and stuff it with garlic cloves, season with taragon, cumin and coriander, add sweet potato around it ,onions and bake on low heat for 3 hours

[Aerian]

my favorite carb source

get a big boiling pot and boil some water

Toss in 1 bag of brown rice, and a bag of spaghett and let sit for bout 10 mins so it soaks up water and is ready for cookin..

Then i toss in 2 cans of hormel turkey chilli, 2.5 lbs of either lean beef or chopped up chicken, 1 can of bushes baked beans, 2 cans of black beans, either 1 bag of mixed veggies or 3 cans of mixed veggies (change up what kind all the time), and just stir it up and let it simmer for bout 30 mins.

Sometimes i like addin in 1-3 jars of spaghetti sauce. 
this usually lasts me bout 5 days or so.  I usually ahve a big bowl of this and a chicken breast atleast 3 tiems a day( my other 2-4 meals are different).

Mm Mmmmm good eatin and healthy as hell 

[chrisg]

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

Yeah, they're easy to clean up as long as your meat isn't burnt to a crisp. Where the fat is collected, empty it out, wash w/ soap and water obviously. And the grill, you really just need a sponge or dish towel (sponge works better for me since cleanup is usually easiest while the grill is unplugged but still a little hot). Just don't use anything abrasive. It's fun to see how much fat collects in the bin at the bottom while grilling.

[Butterbean]

Creamed Spinach--side dish

8 - 10 oz fresh clean spinach leaves

1/2 cup (more or less depending on how "creamy" you want it) fat-free sour cream

2 Tablespoons (more or less) grated Romano or Parmesan cheese


Pour about 1/4 cup water in a large saucepan.  Put in the spinach and Cover.  Cook on high until the spinach wilts (about 2-3 minutes).  Squeeze water out of spinach.  Combine spinach, sour cream and cheese together in the saucepan and heat through.  

1 serving.

[stayhungry]

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Re: Healthy Recipes
« Reply #15 on: July 27, 2005, 03:50:37 AM »
   
Quote from: Bear03 on July 24, 2005, 09:01:04 AM
somebody put up a good protein pancakes recipe?

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

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.



Im wondering if you can give me the serving size and nutrition info for this recipe? By the way if tastes damn amazing!!! thanks

[MidniteRambo]

Here is the all time best breakfast buritto

7 egg whites (egg beaters garden vegetable)
1 whole wheat tortilla (buy the low fat low carb whole wheat tortilla from LaTortilla factory avaialble at Pavillions in Cal. and probably elsewhere)
1/4 lb salmon, pre-cooked

scramble the egg whites, throw in the salmon at the end (chopped up into cubes), toss in some scallions, pre-heat the tortilla in the microwave, add the scrambled eggs/salmon and enjoy

Calories: 450
Fat:       9g
Prot:      76g
Carb:      26g
Fiber       14g

I generally split it in half and make two snacks out of it 1 hr apart which gives your body a chance to absorb the protein.  The fiber also is a great addition to the diet.

[dancerqueen]

Here is another great protein pancake recipe:  (especially for cutting)

Protein Pancakes (makes 2 pancakes)
2 scoops whey (vanilla works best)
2 egg whites
1 packet sugar free cider mix
1 T. sugar free Torani sugar free carmel syrup (ya know the coffee syrup)

*mix, pour into pan, and serve
*devour!

I use Golden Griddle's sugar free maple syrup with mine....there is only 8 grams of carbs.  This works great on a low carb day...Enjoy!

[MidniteRambo]

This tastes like the filling for cheese cake

Low Fat cottage cheese
1 scoop MetRX vanilla protien powder
2 tbs of wheat germ
q1 packet of splenda

stir up until thick and pasty

[ARTI]

I couldn't live w/out "I can't believe it's not butter butterspray"

8 oz. chicken breast made on the George Foreman.. 3 minutes per side
One side seasoned with Garlic Pepper blend
The other side seasoned with Mosquite (sp) chicken seasoning
One cup white rice (post cooked)
One cup Broccoli
--Cut the chicken up into bite size pieces.. put in Tupperware with rice and broccoli.. take the lid off the butter spray and pour over the top... Then mix
Tastes unreal...

NCNPC29,
              This sounds really good, I'm gonna try it.
What kind of garlic/pepper blend do you use, ground?
Also, what kind of Mosquite (sp) chicken seasoning?

Thanks,
-Art

[james_hetfield]

Jello
add half the recommended amount of boiling water to a packet of jello and stir till crystals dissolve. let it cool in the fridge. when the solution cools off just before it starts to congeal add no more than 500 ml of cold egg whites and mix. leave in the freezer for 1/2 hour.

simple and delicious

[figgs]

Great thread!

Spicy/Sweet Chicken

Ingredients:
2-3 chicken breasts or 12 chicken tenders
2 Tbsp Low-sodium worcestershire sauce
3 Tbsp Hot sauce
3 Tsp Honey
1/2 Tsp Paprika
1/2 Tsp Garlic
zip lock bag

In a bowl, mix worcestershire sauce, hot sauce, honey, paprika and garlic and stir until all ingredients are mixed. Pour about half the mix into a zip lock bag along with the chicken breasts. Shake the bag until the chicken is coated with the sauce. In a preheated, olive oil coated skilled on medium-high heat, cook the chicken. A few minutes before you predict the chicken will be done, pour the remainder of the sauce mix onto the chicken breasts while cooking. And just wait until they're cooking thoroughly and enjoy.

[Butterbean]

SOFT TACOS WITH GRILLED HALIBUT, GUACAMOLE AND S. AMERICAN SLAW

Slaw:

8 oz jicama, peeled and coarsely shredded
1 med carrot coarsely shredded
1 sm. red bell pepper, stem and seeds removed, thinly sliced
1 sm. red onion, halved lengthwise and thinly sliced crosswise
2 T. extra virgin olive oil
2 T. fresh lime juice
1/2 t. granulated sugar
1/4 t. ground cumin
1/4 t. kosher salt
1/4 t. freshly ground black pepper


Guacamole:

2 large ripe Hass avocados, mashed
1 T. finely chopped fresh cilantro
2 t. fresh lime juice
2 t. minced garlic
1/2 t. kosher salt
1/4 t. freshly ground black pepper


4 halibut fillets, about 8 oz each and 3/4 in. thick
extra virgin olive oil
1 t. pure chile powder
1/2 t. kosher salt
1/4 teaspoon freshly ground black pepper

8 flour tortillas (8 inches)


1.  To make the slaw:  In a med. bowl, toss to combine the slaw ingredients.
2.  To make the guac:  In a med. bowl, combing the guac ingredients and stir w/a fork until thoroughly blended.  Cover the surface w/plastic wrap to prevent browning.
3.  Lightly brush or spray halibut all over w/oil; season w/the chile powder, salt and pepper.  Grill over Direct High heat until the halibut just begins to flake when you poke it w/the tip of a knife, 6-8 minutes, turning once.  Remove from the grill and break into 1 inch pieces w/a fork.
4.  Heat the tortillas over Direct High heat for about 20 seconds per side.  Wrap in a kitchen towel to keep warm.  For each taco, layer a warm tortilla w/fish, slaw and guac.  Roll up loosely.  Serve warm.

Makes 8 tacos.

(recipe from WEBER'S REAL GRILLING [fantastic cookbook ])

[Butterbean]

SHRIMP TACOS


Salsa

1 ear corn, husked
6 scallions, white and light green parts only
1 med. poblano chile
1 c. cherry tomatoes cut into 1/4 in. dice
1 Hass avocado, cut into 1/4 in. dice
1 T. finely chopped fresh cilantro
1 T. fresh lime juice
1 t. minced garlic
1/2 t. kosher salt, divided
1/2 t. freshly ground black pepper, divided

32 large shrimp, about 1 1/2 pounds, peeled and deveined
8 flour tortillas

1.  To make the salsa:  Brush or spray the corn and scallions all over w/oil.  Grill the corn until browned in spots and tender, the scallions until lightly marked, and the chile until black and blistered in spos, over Direct Medium Heat, turning occasionally.  The corn and chile will take 10 - 12 minutes and the scallion will take 3 - 4 minutes.  Trim the root ends off of the scallions; finely chip the remaining parts and put them in a med. bowl.  When cool enough to handle, peel off the loosened bits of skin from the chile and discard along w/the stem; finely chop the remaining parts of the chile and add to the bowl.  Add the remaining salsa ingredients, including 1/4 t. salt and 1/4 t. pepper.  Drizzle 1 T. of olive oil into the bowl and mix thorougly.
2.  Brush or spray shrimp all over w/oil and season w/the remaining 1/4 t. salt and 1/4 t. pepper.  Grill over Direct High Heat until the shrimp are firm to the touch and just turning opaque in the center, 2 - 4 minutes, turning once.  Grill the tortillas over Direct Medium Heat until warm, 30 - 60 seconds, turning once.  Fill the tortillas w/salsa and shrimp.  Serve warm.

Makes 4 servings (8 tacos) 

(from WEBER'S REAL GRILLING)

[Theseus]

Tuna/salmon And Cheese Dip

1 block of fat free cream cheese (may have to be softened in the microwave)
2 6oz cans of tuna drained or u could use salmon
red/cayane pepper (optional)

just dump the cheese and fish into a big bowl and mix it up REALY well the more the better. put it on a sammich or eat it on some fat free crackers, no fat and packed with protein.  be sure to cover the bowl if u keep it in the fridge.

Peanut butter oatmeal

1 bowl cooked oatmeal
natural peanut butter

just mix about 4 table spoons of PB into the cooked oatmeal until the peanut butter is liquidated and combined with the oatmeal.  good pre-workout meal.  best to finish it before it gets cold.

Is it tuna? fruit shake

orange juice or apple juice or both
2 cans tuna
banana (optional)

pour a good bit of juice into a blender, add tuna, puree.  this is good for ppl that cant stomach tuna cuz u cant taste it at all.  and with the orange juice the tuna just kinda feels like pulp.

right now i'm really looking for some really good low carb meals.  this international market place sells a seasoning that makes this Indian(dots not feathers) dish called "Tandori Chicken".  Very spicy, probably the best chicken ive ever tasted.  Im not sure how easy it is to find in a regular grocery store i cant find it any where other than this specific market.  If anyone has any other good low carb meals post em please.

[Butterbean]

Ahi Tuna Marinade:

2 - 1 to 1 /12 inch thick Ahi Tuna Steaks

Marinade:
1 cup soy sauce
2 cloves minced garlic
1/2 c. fresh lemon juice
Salt and pepper to taste

Combine marinade ingredients and marinate the steaks for 1/2 hour turning to coat.

Spray both sides of tuna w/Pam just before grilling.

Grill 2 1/2 min. per side for medium rare.

[smaul]

Tuna and couscous burgers

two tins of tuna
herbs (eg oregano, basil, whatever you want)
an egg to bind it all
prepared couscous

basically mix everything apart from the couscous together, knead the mixture and turn into patties.  then coat them in the couscous (if it doesn't stick beat an egg, dip the burgers in this and then coat).  Then just fry them in a frying pan.

I know this seems just like your average tuna burger but the couscous makes it taste and look amazing with very few carbs.

[Princess L]

hmm yea that's why i like the tuna cause no cooking is necessary (unless i'm supposed to be cooking these can's of tuna!) I'm not sure but maybe if you got one of those foodsaver things it might help but anyways here is how i make my chicken which i find to be quite easy and healthy(tell me if i'm wrong here)

1. i take a tupperware and put a few ounces of lime juice in it
2. and add a bit of cilantro(they have these new tubes of spices sort of in a tooth-paste tube like bottle in the fresh fruits section of the supermarket i'm not sure if they have it everywhere but they have it at kroger/lowe's(you prob don't have)/harris teeter(prob don't have)
3. salt, pepper,
4. a bit of celery flake mix it up and shake.
5. let sit for at least half-hour in fridge( although i believe you can do it at least 1 day in advance and it'll still be fine at least i still eat it if i mix one up and i don't eat it i'll still eat it the next day)
6. grill chicken on medium/medium high heat 1 minute on each side
7. take off heat for a moment during last 30 seconds or so of the second minute of grilling
8. add lime juice/cilantro mixture to chicken it should steam up pretty good and turn sorta brown color
9. cover and cook for 8-12 more minutes the liquid should make it so chicken can't come out dry/over cooked it's probably done when all the liquid has evaporated
10. Wallah delicious chicken made in 10 minutes and it probably shouldn't be too dry if you save and re-heat because the moisture content of the chicken is usually quite high

[candidate2025]

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.

HOLY FUCKKKKKKK. i just tried this(literlally a few minutes ago i was eatign tis stuff)...goddamn!! thats all i can say.


i put a little bit of connamon on top of each pancake, i used weight smart oatmeal which has no suagr and lots of fiber, i used only 2 scoops of protein, two pouches of oatmeal, 4 egg whites, and some fat free milk.   i could barely finish half of the pancakes it made!!

that means i just got totally filled up off off about 40 grams of protein and 30 grams of carbs. fucking amazing pre workout nutrition right there!!!! dieting is going to be so easy now that ive found this.





you ever make frosting from scratch? you take powdered sugar and mix it with a littel bit of milk. you keep adding small amounts of milk untill you get the frosting consistancy witt the powdered sugar. well the first pancake i ate taste bomb, but it was dry.(which explains why peopl nomrally eat pancakes with syrup.) so i made my own forsting, but instead of powdered sugar i used powdered....WHEY PROTEIN!! hahaha. fucking brilliant!!   it gave an awesome vanilla taste to my already momb ass paancakes, and it was one hundred ercent protein...


i am so excited about this new found way to eat.

[ignorance]

HAVE TO AGREE WITH HIM ^

This tastes great and if you do it wrong, say, too liquidied, dont worry they look like eggs, so enjoy none the less.

[figgs]

For dessert lovers

Low Fat Trifle

1 Angel food cake
4 boxes instant vanilla non-fat pudding
2 pints strawberries or frozen berries
1 large non-fat cool whip
skim or 1% milk

1. Make pudding according to package but reduce milk needed by 1/2 per box of pudding
2. Assemble trifle by layering (bottom to top)
angel food
fruit
pudding
cool whip
3. Repeat layering until used up
4. Refrigerate for 2 hours before serving

Guilt-Free Banana Cream Pie

1 box non-fat vanilla pudding
2/3 cup non-fat powdered milk
1-1/3 cup cold water
1 large non-fat cool whip
3 ripe bananas, sliced
1 pre-made graham cracker crust

1. spread bananas evenly on bottom of pie crust
2. in metal or glass bowl only, mix powdered milk and pudding mix
3. add cold water, beat at low speed for 2 minutes until mixture is the consistency of custard
4. add 1/2 tub cool whip and beat until folded into pudding mixture. S[ppn all over bananas and chill 3 hours

*can substitute non-fat chocolate pudding mix and omit bananas for non-fat boston cream pie

[candidizzle]

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.

heres my daily recipe(everymorning!)

22 egg whites(11 servings egg beaters)
1 cup oats(quaker original)
1 cup wheat bran(quaker brand plain)
1/4cup cinnamon
1/4 cup pumpkin pie seasoning(only sometimes..an  use a bit less cinnamon when i use the pumpkin too)
1/4 cup splenda


suagr free low calorie syrup once they are cooked. (the whole bottle of syrup contains 6 servings..  and one serving has 3 grams of carbs..and they are sorbitol(extremely slow digesting) !!)   i use this syrup like its the cure for the plague and im living in the dark ages.