*** The delicious "cut-friendly" recipe thread ***

[TomLambert]

Greek Yogurt Chicken Protein Wrap



Total Calories: 828
Total Carbs: 45g
Total Fat: 28g
Total Protein: 99g

1 serving:

Calories: 276
Carbs: 15g
Fat: 9.3g
Protein: 33g

Ingredients List:

3 Large Wheat Tortillas
6 oz. Greek Yogurt
9 oz. Ground Chicken Breast (the picture above shows 1 lb of chicken, I only used 9 oz. of it, 3 for each wrap)
1/2 cup Unprocessed Wheat Bran
1 Large Egg

Seasonings List:

Salt
Pepper
Red Pepper Chili Flakes
Chili Powder
Mustard Powder

Instructions:

1. Heat your choice of cookery **see below
2. Mix together raw ground chicken, seasonings list, egg, and wheat bran.
3. Before adding chicken mixture to pan, add oil and allow it to heat up
4. Add chicken mixture to pan, try to cover all surface area and DO NOT start stirring, allow the meat to sear to lock in juices.
5. After about 30 secs start to stir and again, allow it to sear, this will also allow bigger pieces of chicken instead of crumb like pieces.
6. After chicken is finished, transfer to a plate.
7. Using the same heated pan, heat up tortillas if you wish, 10-20 secs each side.
8. After heating, spread about 2 oz. of yogurt around the center of the tortilla.
9. Add chicken to center of tortilla.
10. Add any additional hot sauces/condiments you would like and enjoy.

**Unsure of what type of pan to cook in? I've been learning to use a cast iron pan in my kitchen. I picked mine up at the store for about $20. It is a great piece of cookery to learn on. After it has been seasoned, meaning a seasoned pan has a stick-resistant coating of polymerized fat and oil on the surface, there will be minimal to no sticking on the pan. Cast iron also carries heat very well and won't cool after product has been added to it, unlike other cheap materialized pans. A good recommendation to my fellow brahs out there who are inexperienced and need a nice, cheap piece of cookery.

How to season a cast iron pan: http://www.southernplate.com/2009/02...n-skillet.html


La Tortilla Factory - Low Carb / High Fiber Whole Wheat Tortillas
Serving Size - 3 Large Tortillas
Calories: 240
Carbs: 18g
Fat: 9g
Protein: 24g

Chobani Greek Yogurt - 0% Plain Non-Fat
Serving Size - 6 oz.
Calories: 105
Carbs: 7g
Fat: 0g
Protein: 17g

Denmark Foods All Natural - Ground Chicken Breast W/Rib Meat
Serving Size - 9 oz
Calories: 383
Carbs: 0g
Fat: 18g
Protein: 54g

Bob's Red Mill Unprocessed Miller's - Wheat Bran
Serving Size - 1/2 cup
Calories: 100
Carbs: 20
Fat: 1
Protein: 4

Egg�land's Best - Grade A Large Eggs
Serving Size - 1 egg
Calories: 70
Carbs: 0g
Fat: 4g
Protein: 6g

This is my first recipe here on the forums. I will add more recipes in this format and compile through out a couple months and make a pdf for the misc if you enjoy these. let a brah know!

edit: brb 700th post

This looks pretty amazing. Those La Tortilla low carb tortillas have been a staple in my diet for awhile now. How the fk do you roll them up so perfectly? (srs) Mine always break

[talexander55]

Gret info

[dcmaggio]

Anyone have any solid whey protein based dessert recipes ?

Healthier the better

[Thrqne]

Getting hungry now with all this food

[sonnydfrizzy]

Not necessarily food but is a great hot chocolate/mocha replacement.

In a ~12 ounce mug:
* place 1-2 tablespoons of unsweetened cocoa powder
* 2-4 tablespoons Walden Farms Chocolate Syrup (or more depending on your chocolate preference)
* sugar free syrup (i prefer salted caramel) and add boiling or rather hot water. Mix together and drink! It is around around 20 calories and extremely satiating and delicious. I also do this with coffee, and it tastes like a salted caramel mocha!

[TomLambert]

Came up with this one last night, ~500cals for 71g of protein



To prepare:

1. Put down one tortilla with half the cheese and turkey pepperoni
2. Put the second tortilla on top followed by the sauce, then the rest of the cheese and turkey pepperoni
3. Top with spices of your choice
4. Bake in oven @ 425 degrees until cheese starts to melt and edges brown

[kingnickandnate]

Came up with this one last night, ~500cals for 71g of protein



To prepare:

1. Put down one tortilla with half the cheese and turkey pepperoni
2. Put the second tortilla on top followed by the sauce, then the rest of the cheese and turkey pepperoni
3. Top with spices of your choice
4. Bake in oven @ 425 degrees until cheese starts to melt and edges brown

Ahhh. Thank you so much for this. Been craving pizza

[polar775]

One of my absolute favorite recipes and meals ever. In total its about 5-8 minutes from start to eating and its super simple yet its amazing and you can make it for a girl on a date

Lets revive this thread though I love learning new recipes!

this looks awesome... thanks

[pinkparadise]

Very low carb / low fat / high fiber Protein Muffins - 99 CALORIES

add 1 scoop of protein powder to this recipe for extra protein and flavour with (1 scoop protein added approx = 120 calories)

1/2 cup coconut flour (other options: peanut flour, or oat bran)
2 cups egg whites
1/2 cup natural apple sauce (or any type of fruit puree, or canned pumpkin)
1/4 cup greek yogurt
2 tablespoons Cocoa Powder (or to your preference)
Cinnamon
Sugar Free Sweetener (I use Walden farms Pancake Serup flavor or use plain stevia)
Baking powder

bake 350 (check up on them at 25 minutes)

**99 calories** per muffin (makes 6)
7g net carbs
1.2 g fat
11g protein
4g fiber

[kingnickandnate]

Very low carb / low fat / high fiber Protein Muffins - 99 CALORIES

add 1 scoop of protein powder to this recipe for extra protein and flavour with 1 scoop protein added approx = 120 calories)

1/2 cup coconut flour
2 cups egg whites
1/2 cup natural apple sauce (or any type of fruit puree, or canned pumpkin)
1/4 cup greek yogurt
2 tablespoons Cocoa Powder (or to your preference)
Cinnamon
Sugar Free Sweetener (I use Walden farms Pancake Serop flavor or use plain stevia)
Baking powder

bake 350 (check up on them at 25 minutes)

**99 calories** per muffin
6g net carbs
1.2 g fat
11g protein
4g fiber

Didn't even think about protein muffins. Nice!

[luzz223]

Just spent the last hour copy pasting recipes at work and printed them out

Thank you all!

[fabiocaptain]

When I crave sweets,I dice up a medium apple and sprinkle it with a teaspoon of cinnamon.Works like heaven for the cravings!

[Kevin71]

Protein PB Cups

2 tbsp unsweetened cocoa powder
1 scoop chocolate whey
2 tsp sweetener (I used Truvia)
1/4 water
2 tbsp natty PB
10 mini cupcake cups
PAM spray

Spray 10 mini-cupcake holder things with PAM/whatever spray. In a bowl, mix together whey, cocoa powder, sweetener/sugar and water (More or less, depending on how thick you want it/it turns out). It will turn into a delicious smelling frosting thing. Try not to eat it. Dump about half of this into the 10 mini cupcake holders. Freeze the mini-cupcake things until frozen (30ish minutes)

Remove from freezer, spoon out 2 tbsp of PB into the mini-cupcake things. You can get away with 1 tbsp, but I really like PB. Freeze this (10-15 minutes). Remove from freezer and pour the rest of the chocolate mixture on top. Freeze until frozen and enjoy! They last quite some time.

Macros: (For total, for each cup just divide by 10)
380 Calories
28g Carbs (A couple grams of which is fiber from PB and Cocoa powder)
19g fat
36g protein

[Vikingly]

Heres a rehash of one of my own from the Jan-April competition.


1. Get one wholemeal pitta bread (160cal, 1.6g fat, 27.6g carbs, 6.7g protein), toast for a few minutes then cut the whole way around, making your two pizza bases.
2. Get 60g of low fat mozzarella (or less if you're that way inclined, mine is 12.5g protein to 6g fat per 60g, 99 cal) and spread slices of it over the pitta.
3. Add some sliced cherry tomatoes (something like 2 cal each according to myfitnesspal) and fire it into the grill at about 150c to melt the cheese and brown the edges of the pitta.

End results come in at 271 cals, 7.6g fat, 27.6g carbs and 19.2g protein for the TWO pizzas, so for something that is 150odd calories each, they're fairly filling!


Recently, I've added a sliced grilled chicken breast to up the protein and a small drop of bbq or some herbs and spices for flavour, can't beat it. With one chicken breast added (MFP checked for the ones I use at least) it'll add 2.9g fat and 21.4g protein, only 110cal more (or 55cal per pizza).

Heres a pic of the pitta pizzas pre grilling (seems I forgot to take an after shot, derp)

[VeggieRoe]

You speak just like my ex-professor at my university hehe!! so formal!

I have used few recipes from an amazing site, which I will post in so that everyone can check it out.

These are few I have tried

Frozen Banana Protein Ice Cream

Ingredients

* 1 frozen banana, cut into pieces before freezing
* 2 tbsp skim milk (or your favorite milk substitute)
* � scoop (16 g) vanilla whey protein powder

..........

Check for more recipes here
w w w . livewell360 . com / category / recipes/

This is great! I am definitely going to try some of these recipes!

[maggiesfarm]

I got sick of just baking chicken and fish and have been looking for ways to dress them up. This idea came out tasty. Sort of like chicken & brie meets cordon blue.

Ingredients
4 1/2 oz Boneless skinless chicken breast
2 oz Roasted red pepper
2/3 oz Brie
1 tsp Olive oil
1 slice deli ham (about 2/3 oz)
Pinch of salt, pepper, etc

Directions
Coat the chicken in oil and season as you like. I like salt & pepper plus paprika or ground fennel seed. Wrap with the slice of ham. Cut the brie the long way and lay the slice over the ham-wrapped chicken, then cover that with the red pepper. Bake at 375 for 15 minutes.

Nutrition
277 Calories
14 g fat
5 g carbs
32 g protein

Notes
My grocer has "thin sliced" chicken breasts which are 4-4.5 ounces each. If you cut a full-size breast in half it's probably around 3 ounces, which changes the nutrition (below) to 235 Calories and 24 g protein. If you don't eat brie a lot, don't be scared as it seems (to me, anyway) to get even milder once it's baked. You can of course substitute other cheeses without changing the nutrition much. I dunno about velveeta though

The oil may seem a hair indulgent but it's only a teaspoon and it keeps the chicken moist.

[nic9212]

Delicious recipe Maggie! I tried it out today

[Wakaaa]

I got this idea from Josef, I do it the same way except, I don't put in the fruits because I don't have any.

2 scoops protein powder, add about 1/4th cup water (I use 1/3 cup, but put less if you want it to be thicker), stir that, then add 1/2 cup of oats.

Stir and BAM.

48g of protein from powder + 5g from oatmeal = 53g total of protein.

You can add in fruits, Josef adds frozen berries.

390 calories depending on your protein and oats, this is without fruits.

[DM5]

Came up with this one last night, ~500cals for 71g of protein

[img]ttp://forum.bodybuilding.com/attachment.php?attachmentid=5199383&stc=1&d=135602 5734[/img]

To prepare:

1. Put down one tortilla with half the cheese and turkey pepperoni
2. Put the second tortilla on top followed by the sauce, then the rest of the cheese and turkey pepperoni
3. Top with spices of your choice
4. Bake in oven @ 425 degrees until cheese starts to melt and edges brown

You inspired me to make a BBQ chicken pizza with what I have in the house.

1 Latortilla tortilla
1 kirkland boneless/skinless chicken thigh (cooked on the bbq)
1 tbsp stubb's bbq sauce
1/3 cup shredded skim mozzarella cheese
some sliced red onion and chopped cilantro

Cook chicken on the grill, chop into pieces, layer everything and cook in the oven at 425 for about 7-8 minutes.

Tasted like a thin crust pizza for ~400 calories, 40g protein. You could do better with chicken breast, no carb sauce, and fat free cheese...but again, I just used what I have on hand

[Nick112111]

Great thread!

[CavemanCliff]

New here, will try some of there out...

[EnglishAsian]

Egg and tuna omelette with ketchup and mayo.

Ingredients - 1 whole egg, 3 egg whites, can of tuna, 3 tbs ketchup, 1 tsb light mayo.

Macros - 54P, 15C, 11F. Calories - 378.

Without sauces = 284 Calories.

Very satiating.

[CharlieMats121]

I tried the one in the opening post, loved it.

[CharlieMats121]

This sounds great, gonna give it a try when I get home for dinner.

I got sick of just baking chicken and fish and have been looking for ways to dress them up. This idea came out tasty. Sort of like chicken & brie meets cordon blue.

Ingredients
4 1/2 oz Boneless skinless chicken breast
2 oz Roasted red pepper
2/3 oz Brie
1 tsp Olive oil
1 slice deli ham (about 2/3 oz)
Pinch of salt, pepper, etc

Directions
Coat the chicken in oil and season as you like. I like salt & pepper plus paprika or ground fennel seed. Wrap with the slice of ham. Cut the brie the long way and lay the slice over the ham-wrapped chicken, then cover that with the red pepper. Bake at 375 for 15 minutes.

Nutrition
277 Calories
14 g fat
5 g carbs
32 g protein

Notes
My grocer has "thin sliced" chicken breasts which are 4-4.5 ounces each. If you cut a full-size breast in half it's probably around 3 ounces, which changes the nutrition (below) to 235 Calories and 24 g protein. If you don't eat brie a lot, don't be scared as it seems (to me, anyway) to get even milder once it's baked. You can of course substitute other cheeses without changing the nutrition much. I dunno about velveeta though

The oil may seem a hair indulgent but it's only a teaspoon and it keeps the chicken moist.

[DaPersianHammer]

Protein Chocolate Pudding
*A stand mixer is greatly recommended for this recipe

2 boxes of Instant, Sugar-free pudding (It is VITAL that the pudding you get is INSTANT and not the dumb Cook and Serve type pudding. Be sure to check the pudding box, meticulously as packaging might look exactly the same except for a small label that says "Cook and Serve")
4 cups/2 pints/1 quart of cold skim milk
2 cups of Greek yogurt, I used 2%
4 scoops of protein powder, I used EAS 100% Whey Protein (23g protein/scoop)

- In a stand mixer place the 4 scoops of protein powder. Then quickly add 1 quart of cold skim milk and turn on the mixer to a medium setting. I find that the quicker you add the milk and turn on the mixer the less chance there is of clumping.
- After fully mixed, add the 2 boxes of pudding and continue to mix for about 2 minutes.
- Add the 2 cups of greek yogurt and continue to mix on medium and escalate to high. Mix for about 2 more minutes.
- After fully mixed and it feels thick enough, use a rubber spatula and push the pudding through a fine mesh strainer. This will remove any clumps that may have occured.

Produces about 1500g of pudding (remember I used 2% greek yogurt)
Nutrition for all 1500g = 19g fat (10g saturated), 142g carbs (70g sugar, 5g fiber), 174g protein = 1500 calories
Nutrition for 1/6th portion at 250g each = 3.2g fat(1.67g saturated), 23.7gcarbs(11.7g sugar, 0.83g fiber), 29g protein = 250 calories

I like to be very thorough
I consider this a double batch, because if you're gonna make some pudding why not make enough to last a while right? More food and less work makes Jack a happy boy.
I made two of these, one with chocolate pudding and chocolate protein and another with vanilla pudding and vanilla protein and both are amazing.

I cannot freaking wait to try to use this pudding to maybe make a banana split with whipped cream, toasted walnuts, and peanut butter sauce drizzle. OMFG BRB while I gorge.

I used Blueberry 0% Chobani Greek Yogurt and Fudge Brownie Casein with this recipe and this pudding came out perfect. The Chocolate Blueberry Hercules Pudding!

[karinabe16]

You speak just like my ex-professor at my university hehe!! so formal!

I have used few recipes from an amazing site, which I will post in so that everyone can check it out.

These are few I have tried

Frozen Banana Protein Ice Cream

Ingredients

* 1 frozen banana, cut into pieces before freezing
* 2 tbsp skim milk (or your favorite milk substitute)
* � scoop (16 g) vanilla whey protein powder

Directions

Add all ingredients to your food processor and blend until smooth and whipped-looking. Using a spatula, scrape �ice cream� into serving bowl. Enjoy!

Tip: If the banana gets mashed and stuck on the bottom of the container so the blades can�t get to it, just add a little more milk to get it moving.
Nutritional Info

Makes 1 serving

Calories: 181
Fat: 1 g
Carbs: 31 g
Protein: 14 g
--------------------------------------------------------------------


Protein Pancakes

Ingredients

* 1/2 cup rolled oats
* 1/2 cup fat free cottage cheese (or low fat or full fat)
* 1/4 cup unsweetened applesauce
* 2 tbsp flaxseed meal
* 1/4 tsp cinnamon
* 1 tsp vanilla extract
* 1/4 cup water
* pinch of salt
* 1/2 tsp aluminum-free baking powder
* 1 scoop vanilla whey protein powder

* cooking spray or coconut oil
* agave syrup

Direction

1. Heat medium size skillet to medium heat.
2. Place the oats, cottage cheese, apple sauce, flax, cinnamon, vanilla extract, water, and salt in the blender and blend on high for 1 minute, until incorporated thoroughly.
3. Add the baking powder and protein powder and give the blender a few quick pulses to incorporate.
4. Coat the skillet with oil and pour 1/4 of the batter on the skillet.
5. After bubbles begin to form around the edges, flip the pancake to cook the other side.
6. Remove pancake and continue to cook the rest of the cakes.
7. Serve with agave syrup, fruit, peanut butter, etc.

Tip: Place cooked pancakes in a slightly warmed oven, to keep the heated while you finish making the rest of the batch.

Yields 4 servings.
Nutrition

Per pancake

Calories: 111
Fat: 2 g
Carbs: 12.5 g
Protein: 12 g
--------------------------------------------------------------------

Chocolate Protein Yogurt Parfait

Ingredients

* 3/4 cup 2% ***e plain yogurt
* 1 serving (32g) chocolate whey protein powder (I like Optimum Nutrition Natural)
* 1 tbsp water
* 1/4 cup blueberries, fresh
* 1 tbsp Uncle Sam cereal

Directions

Add yogurt, protein powder, and water to food processor and blend together. You may need to use a spatula to scrape down the sides of the food processor container to ensure that the protein powder is thoroughly incorporated.

Pour yogurt mixture into a bowl. Top with blueberries and Uncle Sam. Indulge� and feel good about it!

Nutritional Info

1 serving

Calories: 282
Fat: 5.5 g
Carbs: 21 g
Protein: 39 g

Note: For less calories and/or protein, use � scoop of protein powder rather than a full serving. You could also add cocoa powder for more chocolatey flavor!
--------------------------------------------------------------------

Oven Baked Sweet Potato Fries

Ingredients

* 1 tbsp ground cumin
* 1 tsp onion powder
* 1 tsp garlic powder
* 1/2 tsp chili powder
* 1/2 tsp salt
* 1/2 tsp black pepper
* 1 tbsp olive oil + drizzle
* 2 medium size sweet potatoes (about 16 oz total)

Directions

Preheat oven to 500� F. Cover baking sheet with foil (for easy clean up) or skip this step. Drizzle a little olive oil onto baking sheet and wipe with a paper towel to coat evenly.

I like to coat the baking sheet as well as add a thin coating of oil on the fries themselves, to ensure that they do not stick (without having to add massive amounts of oil).

In a small bowl, mix spices together with a fork. Set aside.

Cut sweet potatoes into �� x �� fries. I tend to slice the potato stick in half as well if the potatoes are really long. I leave the skin on, for nutritional purposes as well as for the extra crispiness that it adds.

In a large bowl, combine the cut potatoes and oil, and toss with one hand. With your other hand, add the spice mixture a sprinkle at a time, and continue to toss until the potatoes are evenly coated.

Arrange the potatoes in a single layer on the baking sheet and place on the middle shelf of the oven. Bake until edges are crisp and potatoes are cooked through � about 15-20 minutes.

Nutritional Info

4 serving = per serving

Calories: 164
Fat: 4 g
Carbs: 32 g
Protein: 2 g

Check for more recipes here
w w w . livewell360 . com / category / recipes/

ima try those fries

[karinabe16]

This looks pretty amazing. Those La Tortilla low carb tortillas have been a staple in my diet for awhile now. How the fk do you roll them up so perfectly? (srs) Mine always break

it really does look good

[woolley91]

One of my fav desserts and overall sweet treat has been the ice cream that street cart vendors sell in Mexico.... it's not even ice cream it's pretty much like a Sorbet which is a bunch of ice and some sort of fruit juice.. the problem is that it is REALLY sweet which means a ton of sugar.. to fight that I use splenda instead.. this is what I did today:

Watermelon ice sorbet
3 cups of water
1 to 3 cups of splenda (depends how sweet u want it, i used 3 cups and it's pretty sweet)
4 cups of real watermelon
1/4 cup of lime juice

- first put the 3 cups of water to boil in a sauce pan and add the splenda, boil for a good 10mins together
- in a blender add the 4 cups of watermelon, and a little water so it can be mixed by the blender and mix it till u have a smooth puree
- let the boiled splenda water mix cool for around 20mins
- Mix the watermelon puree, lime juice with the splenda water mix and again use the blender to mix it all, you might have to seperate it in twos if you have a small blender
- Put the entire mix in anything u want that fits in your freezer, I used regular plastic topare (i think that's what you call them?)
- leave it in the freezer for a few hours, pref overnight.. when you open it it has to be solid enough that it wont move when you move the container.. if it moves it's too liquidy
- once it's ready to serve just use a spoon to mix it around, it will look like mashed watermelons... it's a great treat and the only calories will come from the actual watermelon.. everything else is just splenda and water.. of course u can make it with real sugar but that kindah defeats the point

Just made a pineapple sorbet in homage to this:

Pinapple ice sorbet
3 cups of water
5 sachets of Stevia
1 medium pineapple, diced
1 medium lemon, peeled and diced

Dice the pineapple + lemon, add along with the water and stevia to a blender
Blend
Freeze
Enjoy

I haven't yet tasted the final product (currently in the freezing stage) however if anyones interested in the outcome will update.

For a large batch (easily split into 4 decent sized servings) the macros are:

Cals 226 Protein 3g Carbs 60g Fat 0.6g

So split into 4 would be Cals 56.5 Protein 0.75g Carbs 15g Fat 0.15g per serving

Obviously high carb but if you have some carbs left in the evenings could be a tasty way to hit your macros

Edit: The finished product, tastes biuriful. Like lemon sorbet really but a bit sweeter.

[jonrofl]

Spicy Tuna Spring Rolls
Sashimi Grade Tuna
Low Fat Mayo
Sriracha
Red Leaf Lettuce
Cucumber
Avocado
Rice Paper

Chop up the Tuna into small pieces. Add little bit of mayo. Squeeze of Sriracha. Add as much veggies as you want or enought that it will wrap.
Use rice paper to wrap like a burrito/taquito.

[AussieJuNior]

I got this idea from Josef, I do it the same way except, I don't put in the fruits because I don't have any.

2 scoops protein powder, add about 1/4th cup water (I use 1/3 cup, but put less if you want it to be thicker), stir that, then add 1/2 cup of oats.

Stir and BAM.

48g of protein from powder + 5g from oatmeal = 53g total of protein.

You can add in fruits, Josef adds frozen berries.

390 calories depending on your protein and oats, this is without fruits.

If you add half casein half whey the sludge will be like a batter. I tried it with cookies and cream casein and it was like eating cookie batter. So goood!