Post Your favourite Recipes here -

[bossds1]

1 can of tuna
half a can of corn
1 spoon of sour cream
some lettuce

mix them all together !

get some wheat bread and there you go , a good sandwich

[laurendeveau]

Spicy peanut chicken (makes 2 servings)


8 oz. skinless chicken breast
1 1/2 Tbsp. natural peanut butter
1 tsp. soy sauce
1 tsp. honey
1 tsp. lemon juice
2 tsp. chili sauce (more or less, depending on how hot you want it)
1/2 tsp. olive oil
1/2 tsp. garlic powder


Whisk all sauce ingredients together; coat chicken with sauce. Bake at 400 for 20-24 minutes, until cooked.

Fantastic, tastes like thai takeout.

Per serving: Calories: 236 fat: 8.6g carbs: 8.2g protein: 29.3g

[sjl25]

Ingredients
4 skinless, boneless chicken breasts
1/2 cup mayonnaise
1/2 cup crumbled feta cheese
2 cloves garlic, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
4 slices bacon

Directions
In a medium bowl, mix mayonnaise, spinach, feta cheese, and garlic until well blended. Set aside.
Carefully butterfly chicken breasts, making sure not to cut all the way through. Spoon spinach mixture into chicken breasts. Wrap each with a piece of bacon, and secure with a toothpick. Place in shallow baking dish. Cover.
Bake at 375 degrees F (190 degrees C) for 1 hour, or until chicken is no longer pink.

[Flyin Ryan]

Protein pancakes - R2 Style

1 scoop your favorite protein powder [Myoplex chocolate]
1/2 cup oats [Quaker Oats]
2 tsp. baking powder
1/2 cup egg whites
a splash of water
a little sweetener of your choice [3 packs Splenda]

After the pancakes are done, you may consider adding the following:

2 tbsp peanut butter [Naturally More]
sugar free syrup [Walmart brand]

The pancakes themselves came out a little dry, but man they still tasted pretty good.

Pancake Recipe
340 calories, 5.5g fat, 40g protein, 30g carbs

Complete Recipe
580 calories, 16.5g fat, 50g protein, 38g carbs

[firefightercop]

Im not sure as to the exact amounts but I just eyeball it til it looks right.

tilapia fillets
light rye crisp bread ( Wasa Brand is what I use)
eggwhites lightly beaten
salt and pepper

Heat olive oil in a skillet, crush rye crackers ,season fish. Dip fillets in eggwhites to coat then toss in cracker crumbs til covered. Cook fish until flakey.... I like to top it with salsa...yummy!

[jiujitsudude]

bomb chronic HEALTHY tuna salad

1 can 12oz tuna (your choice or brand)

several tbsp Walden Farms Calorie Free Mayo (to taste)

1/2 cup banana peppers (diced)

1/2 cup pickles (diced)

salt + pepper to taste

= delicious tuna salad that has about as many calories as it says on the original can, pickles and banana peppers have almost none and the mayo is calorie free!

[Flyin Ryan]

R2's Protein Filled Breakfast Scramble

1 cup egg beaters
4 oz diced grilled chicken
1/4 cup diced onions
1/4 cup banana peppers
1/4 cup diced green peppers
1/4 cup diced tomatoes
As much frank's red hot sauce as your heart desires

- Cook and cut the chicken
- Scramble the eggbeaters
- Add the veggies
- Pour on the hot sauce
- Mix it all up and dig in!

It doesn't look too pretty when its all done, but it really tastes great.

250 calories, 4g fat, 48g protein, 4 carbs

[waynebw]

Just made this up for lunch today and came out awesome.

Low carb, low fat, high protein. Nice and saucy too.

You need
------------
1 Chicken Breast (220g or whatever you require)
1 Clove Garlic
2/3 Tsp Bi-carb soda / baking powder
2 tsp cornflour
Broccoli
1 Spring Onion (USA = Scallions?)
1 tsp sugar (or 1/2 tsp Stevia or equivalent)
1/3 cup water
1 tsp cooking oil
Salt

Method
----------
1. Slice up a chicken breast into thin flat slices

2. Finely cut garlic

3. Sprinkle bi-carb soda and garlic over chicken and rub all together well. It should feel kinda slimy. Let this sit at room temperature for 10 mins. The meat will go lovely and soft.

4. Add oil to a fry pan and (medium heat) stir fry chicken until around 80% cooked. Remove from heat.

5. Chop up broccoli and spring onions and add to pan with chicken.

6. In a cup, add the cornflour, and a little water. Once dissolved, add remaining 1/3 cup water.

7. Pour this into the pan, stirring, then add back to the heat. It will thicken very quickly so keep stirring.

8. Cook until vegies are done. Add more water if you need to, to keep is saucy.

9. Add salt (and sweetener) as needed to taste.


Enjoy!

[waynebw]

Spicy peanut chicken (makes 2 servings)


8 oz. skinless chicken breast
1 1/2 Tbsp. natural peanut butter
1 tsp. soy sauce
1 tsp. honey
1 tsp. lemon juice
2 tsp. chili sauce (more or less, depending on how hot you want it)
1/2 tsp. olive oil
1/2 tsp. garlic powder


Whisk all sauce ingredients together; coat chicken with sauce. Bake at 400 for 20-24 minutes, until cooked.

Fantastic, tastes like thai takeout.

Per serving: Calories: 236 fat: 8.6g carbs: 8.2g protein: 29.3g

That sounds delicious laurendeveau. Will definately try it!

[BadWog]

Vanilla Myofusion Blueberry Pancakes

I made these and they are OFF THE CHAIN! I posted the recipe in the Nutrition forum a while back but figured I would put them in here too.

Ingredients:

2 Eggs - 139 kcals
1/2 cup of 1% Milk - 55 kcals
1 scoop of Vanilla Myofusion - 158 kcals
40g of Pancake Parlour Buttermilk Pancake Mix (or equivlaent in your country) - 138 kcals - 4g protein - 26g carbs (2g sugar) - 1g fat

You can use oats if you don't have pancake mix, but they don't come out as good.
50g of Frozen Blueberries (thawed overnight in fridge) - 27 kcals
35ml of Sugarfree Maple Syrup - 19 kcals

- Blend eggs and milk together
- Add Protein powder and blend
- Add Pancake Mix and blend

You should end up with a nice thick Pancake batter. Feel free to add some cinnamon and vanilla extract and give it another blend.

- Heat up a pan with some spray (I use olive oil spray) and pour some mixture onto the pan.
- This mixture makes 5 of what I would call "medium sized" pancakes, so take approximately 1/5 of the blueberries and place them on top of the pancake batter in the pan and cook.
- Rinse and repeat until all the batter and blueberries are gone.

Stack them up, drizzle with sugarfree maple syrup and enjoy!

All up (not including spray) they are 535 kcals, 50g carbs (16g sugar, mostly from milk and blueberries), 47g protein and 16g fat.

Breakfast of champions.

Pics:

http://img188.imageshack.us/i/img0097zz.jpg/
http://img693.imageshack.us/i/img0095c.jpg/
http://img260.imageshack.us/i/img0100j.jpg/
http://img195.imageshack.us/i/img0101i.jpg/
http://img705.imageshack.us/i/img0103hx.jpg/

[MuscleMom]

Not everyone is a fan of Walden Farms, but if you are, here are a couple recipes off their site..

CHINESE CHICKEN SALAD
4 Medium chicken breasts - cooked and cut into pieces
3 celery stalks- chopped
1 cup canned bean sprouts - drained
1/2 cup Walden Farms Calorie Free French Dressing
1/2 cup Walden Farms Calorie Free Mayo 2 tablespoons soy sauce 1/4 teaspoon onion powder
1/4 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon pepper
4 large leaves Romaine lettuce
1/2 doz. green olive

Mix all ingredients together. Place salad green on plate. Top with all ingredients and top with olives.
Total: 1 cup is 219 calories, 4 gm fat, 2 carbs

ASIAN TURKEY BURGERS
1 lb ground turkey
1/2 cup chopped onion
3 tablespoons chopped parsley
2 tablespoons Worcestershire sauce
1 minced green bell pepper
1/2 cup Walden Farms Calorie Free Oriental Dressing
1 tablespoon low sodium soy sauce
2 teaspoons ginger
1/2 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves- minced

Combine all ingredients in a bowl. Shape into patties. Place on nonstick skillet coated with cooking spray at medium heat. Cook till done.
Total for 2 patties: 329 calories, 12.7 gm. fat, 25.2 carbs

APRICOT GLAZED HAM
4 lbs cooked ham
2 cups diet ginger ale
1/2 cup Walden Farms Calorie Free Apricot Fruit Spreads
1/4 cup brown sugar
3 tablespoons Walden Farms Calorie Free Honey Dijon Dressing
1/2 teaspoon ground ginger
Whole cloves,

Insert cloves about 1/4 inch deep into ham. Place ham on a rack in roasting pan. Pour ginger ale into pan. Loosely cover with foil Bake at 325 degrees for one hour. Mix all ingredients in bowl, brush mixture over ham. Bake uncovered 1 1/2 hours. Brush occasionally to glaze. Pour on remaining glaze before serving.
Total 3 ounces of ham: 182 calories, 5 gm fat, 12 carbs


Hot Apple Cobbler
1 cup of Granny Smith tart green apples cut into small pieces. (150 calories, 0 fat, 23 carbs). 1 tablespoon lemon juice (4 calories, 0 fat, 1.5 carbs) and 1/3 cup non caloric sugar substitute. Mix together and bake till soft. Remove from oven and add 2 tablespoons of Walden Farms Calorie Free Apple Butter Fruit Spread (0 calorie, 0 fat, 0 carbs). Top with one tablespoon Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat, 0 carbs) or fat free whipped cream (10 calories, 0 fat, 2 carbs

[kawa636r]

So Blizzard has snowed me in so being bored I made some chili earlier......

2 28oz diced tomatoes
1 can ro tel spicy diced tomatoes
1 can healthy request cambells tomato soup
2 cans dark red kidney beans
2 cans bushs chili beans
jennie-o 1.25 lb ground turkey breast
about 4 cups chopped red/yellow peppers and onions
1 package of spicy chili seasoning and chili powerd to seasoning

cook turkey breast combine all cans and seasonings....... let simmer for a little while

killer numbers i didvided in 5 portions

about 600 cals/ 4 grams fat/ 50 grams of protein/ 22 grams of fiber per serving

[Flyin Ryan]

I made a pretty banging tuna salad for the Superbowl party I attended.

4 oz whole wheat shell noodles
3 small cans of tuna fish (in water - drained)
3 oz celery chunks
3 oz diced onions
2 decent sized pickles - diced
7 tbsp fat free mayonaise

Chop all your veggies, set them aside in a bowl. Boil your pasta until fully cooked, then set that aside in a seperate bowl. Drain your tuna and toss that into the bowl with the veggies. Run all the noodles under cold water for a minute or two, otherwise you're going to have warm tuna salad and nobody wants that. Finally, add the noodles to the veggie/tuna mixture and finish the recipe off with the mayo. Stir and enjoy!

Total recipe equals out to about 830 calories.

Makes a pretty decent amount of salad... I'd say close to 5 cups.

[Jayd56]

1/4 cup quick oats
1 scoop strawberry whey
2 tbsp. Powdered Peanut Butter
Frozen Fruit - 1/4 banana
Crushed Ice

take 1/2 cup of quick oats in 1 cup water and microwave on high for 1 minute. Let it sit for 5 minutes while making breakfast. Add crushed ice and let sit for another 5 minutes. Add whey, peanut butter, banana and crushed ice with water if needed. Blend for 30 seconds until thick and icy.

I have it as my mid-morning snack at work.

[selitos]

1/8 cup of oats
1/2 cup of lowfat cottage cheese
One scoop (half a serving) of muscle milk light (chocolate!)
A little water to get a creamier consistency

Tastes like chocolate mousse. Seriously it's so good. You could probably substitute another chocolate protein in for the MM.

~215 cals; >30g protein

[watertoy]

5 Boiled Egg whites
banana
3 lychees (fruit)
half cup milk
half cup water


Blend together provides a very bland nice shake. What would 5 egg whites be?

[JaredUdch]

Can of Tuna
1-2 Cups frozen veggies (carrots, beans, carrots, peas) mixture.
few Tbsp. balsamic vinegar

cook veggies in mic then add tuna and heat it as well, balsamic vinegar gives it a neat taste and its quite enjoyable. Quick to make too

[Vietgoboi]

[Valjean]

Homemade oatmeal brownies...IN VIDEO FORM!

http://www.youtube.com/watch?v=Q0KVxKgf3Kg

[hotbaseballmom]

Dunno if something like this has been posted, but try this:

Ingredients:

1 3/4 cups of skim milk

1/2 cup of pumpkin (NOT pumpkin pie filling, just pumpkin)

1 package sugar-free vanilla pudding mix

1/2 tsp pumpkin pie spice

Directions:

Mix the pudding powder with the milk until it is smooth, then mix in pumpkin and pumpkin pie spice, and stir until smooth.

Put in fridge for 20 minutes then serve.

Definitely try if you like pumpkin pie!

This is SO good, but I add a pkg of sugar free butterscotch pudding as well and it makes it taste even more like pumpkin pie!

[Flyin Ryan]

Homemade oatmeal brownies...IN VIDEO FORM!

http://www.youtube.com/watch?v=Q0KVxKgf3Kg

I am in the process of baking these as we speak. Can't wait!

The batter was a little runny though, which kind of worries me.

UPDATE: They came out alright actually. The bottoms were a little spongy though... maybe I should have left them in for another few minutes. But anyway, they are cooling in the fridge right now. I can't wait to try one.

[Valjean]

Cool! I'll rep ya when I can. The issue with whey protein is often it gets that spongey, cakey texture. You can try to adjust by checking the amount of water.

[AlphaBrass01]

1/4 cup quick oats
1 scoop strawberry whey
2 tbsp. Powdered Peanut Butter
Frozen Fruit - 1/4 banana
Crushed Ice

take 1/2 cup of quick oats in 1 cup water and microwave on high for 1 minute. Let it sit for 5 minutes while making breakfast. Add crushed ice and let sit for another 5 minutes. Add whey, peanut butter, banana and crushed ice with water if needed. Blend for 30 seconds until thick and icy.

I have it as my mid-morning snack at work.

Powdered peanut butter?

...must find this...

[strongforgood]

Powdered peanut butter?

...must find this...

I've used this one - it's great. Also add it to greek yogurt with a little honey

http://www.bellplantation.com/

[Emma-Leigh]

I've used this one - it's great. Also add it to greek yogurt with a little honey

http://www.bellplantation.com/

Have said it before and will say it again: Will pay for someone to ship a truckload of this to me (both natural and chocolate flavour!)...

[AlphaBrass01]

I've used this one - it's great. Also add it to greek yogurt with a little honey

http://www.bellplantation.com/

Thanks. I might have to try that.

[Jayd56]

Have said it before and will say it again: Will pay for someone to ship a truckload of this to me (both natural and chocolate flavour!)...

An online company (shoot me an e-mail if you want to know) ships Bell Plantation's PB2 for a flat rate of $4.95 for one day delivery. I use it with a bunch of recipes.

The applications are endless...

[musclegym2]

Good waffle:

1/3 cup Bob's Redmill 7 or 10 grain waffle/ pancake mix
1 scoop of your favorite whey Pro
2 egg whites or one yolk and one white
dash of cinnimon
1 tbsp olive oil
1/4 cup of crushed or sliced almonds, walnuts, or pecans if raw stick them in the microwave for a min. or 2
1/4 cup blueberries or any wild berry(optional)
2 tbsp of milled flaxseed
about a cup of water I mix it until it is thick but pourable.

mix and pour in waffle maker makes about 3 you could easily make pancakes with it also. the waffle allows it to become a bit crispy if you like them that way.

run out of pancake mix? I have taken steel cut oats and soaked them overnite.
1/3 cup of oats and 1 cup of water cover and refrigerate
add 1 packet of instant oats I use a low sugar instant and add all of the other listed ingredients except the water. You may not need as much water I judge as I make it. It makes a great waffle.
Enjoy!

[Tizzle4]

My new favorite shake:

1 scoop Optimum Nutrition (chocolate) whey
1 packet Carnation Instant Breakfast (sugar free - chocolate flavor)
3-4 strawberries
1/2 cup oats (quaker)
1 cup milk
2 ice cubes

Blend well. Makes just about one large glass of pure tastiness!

----------------------

Watching your muscles grow is like watching grass grow, but so much more satisfying!

[musclegym2]

Good waffle:

1/3 cup Bob's Redmill 7 or 10 grain waffle/ pancake mix
1 scoop of your favorite whey Pro
2 egg whites or one yolk and one white
dash of cinnimon
1 tbsp olive oil
1/4 cup of crushed or sliced almonds, walnuts, or pecans if raw stick them in the microwave for a min. or 2
1/4 cup blueberries or any wild berry(optional)
2 tbsp of milled flaxseed
about a cup of water I mix it until it is thick but pourable.

mix and pour in waffle maker makes about 3 you could easily make pancakes with it also. the waffle allows it to become a bit crispy if you like them that way.

run out of pancake mix? I have taken steel cut oats and soaked them overnite.
1/3 cup of oats and 1 cup of water cover and refrigerate
add 1 packet of instant oats I use a low sugar instant and add all of the other listed ingredients except the water. You may not need as much water I judge as I make it. It makes a great waffle.
Enjoy!

you can also sub 7 or 10 grain cereal for the pancake/waffle flour the flour does contain soy flour if you are weary of soy.