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  #1  
Unread 05-24-2009, 12:36 AM
PeyZS PeyZS is offline
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Join Date: May 2008
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Default Recipe Thread

well, lets hope we can get this stickied...

I owe JC some recipes anyway, so I'll start

General Tso's lean and mean chicken

(I record my macros as P/F/C just FYI)

1 lb lean chicken breast (100/2/0)

.75 oz rice vinegar (get the unsweetened stuff, just as good) (0/0/0)

1 oz rice wine (0/0/2) (you could count the ethanol, but I like to imagine it all cooks off)

1.5 oz soy sauce (0/0/6) ( I count soy sauce "protein" as carbs given that it can't be a particular complete or useful protein, just empty calories)

chili pods (I usually use 10 or so, adjust to taste) (I don't count these, can't be bothered)

10 gr canola oil (0/~10/0)

1-2 Tblsp scallions (can't be bothered)

3-6 packets of splenda (won't be bothered)

2 cloves of garlic (REALLY won't be bothered)

~6 gr cornstarch (0/0/~5)


Chicken: slice up the chicken as you like. throw into 10 gr canola oil and cook until the chicken starts to sweat. throw in chili pods and keep it going until they get browned

Sauce: Mix the soy, rice wine, corn starch and rice vinegar with the splenda and garlic (I usually just throw it all in the magic bullet as I hate chopping garlic)

Mix: when the chicken and chili pod mixture is ready to go, dump the sauce on top. let it cook till it gets nice and bubbly and you can smell the rice wine. Throw in the scallions.

Done.

I usually slop this on top of ~500 gr rice and throw some broccoli on top

I love this dish PWO as its fast and easy as hell to prepare. Sure most people prefer the batter and extra fat, but as I've said elsewhere, I'd rather blow those calories on more carbs. If you like more oil, use more oil, but its not necessary at all. This set up tastes slamming as it is.

I'd divide this up into serving info, but who am I kidding. This whole thing gets rocked in one sitting in my house lol.

all in all you end up with about:

100/12/13

plus whatever rice/starch you add to the mix


if you like more sauce, just increase things proportionally. the biggest variance in taste will probably been how sweet you want the sauce. if you have an aversion to splenda, use sugar. if you're afraid of fructose like a moron, use dextrose. it all works.

enjoy
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  #2  
Unread 05-24-2009, 05:36 AM
Persianlady Persianlady is offline
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Join Date: Jan 2009
Posts: 658
Default lean ground chicken breast veggie meatloaf

Here is one of my favorite low carb recipes using lean ground chicken breast.

99% lean ground chicken
85g broccoli
50g onions
100g green peppers
50g shredded carrots
15g tomato paste
a dash of saffron, Emeril seasoning, basil, oregano
salt and pepper

combine all vegetables in a food processor. Mix all ingredients together in a bowl using your hands.

In a nonstick pan, spray it with Pam, and flatten out the meat mixture using your hands like a pancake. Cook on med/high with the top cover of pan and let the heat cook the meat. Once the bottom get brown and the meat is partially cooked, cut into 4 pieces equally and flip over to allow other side to brown. Let cook for another 5-10 minutes.

Nutritional content for each quarter:
19g protein, 4g carbs, 0.7g fats

Its a great meal on the go, b/c it has both the veggies and protein all in one so you can wrap in aluminum foil and eat on the road!
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  #3  
Unread 05-24-2009, 05:54 AM
JimR
 
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Default

Quote:
Originally Posted by Persianlady View Post

Its a great meal on the go, b/c it has both the veggies and protein all in one so you can wrap in aluminum foil and eat on the road!
That's what I always liked about meatloaf. It has everything in one easy to use unit. This is one where the low fat ground beef works excellent also.
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  #4  
Unread 05-24-2009, 06:13 AM
fluffy_ferret fluffy_ferret is offline
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Join Date: May 2009
Posts: 11
Default

Some strengthening recipes. Moderate to low carb.

Morning Porridge
1 dl oatmeal
1 dl shredded coconut
1-2 eggs
~20 g butter
3 dl water
cinnamon

Add all ingredients except the egg and cook. Add the egg couple of minutes before the porridge is done. Serve with whole milk and jam or honey.

Potato Delight

3-5 potatoes, cut in slices
half an onion
butter to fry in
200 g of mixed vegetables
1-2 tablespoons of high quality coconut oil

Fry these in a pan. Season with paprika, cayenne, salt, pepper. Put on a plate and add 1-2 tablespoons of coconut oil. Serve with 1-2 dl of olives and for example boiled/fried eggs, chicken, meatballs.

Spanish Omelette
3 eggs
bit of cream
ham
leeks or onions
cheese

Slice the potatoes and fry them on both sides until fairly soft, along with leeks or onions. Whip up the eggs and the cream and season with salt and pepper. Pour it over the potatoes. Fry on low heat. Top off with cheese.
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  #5  
Unread 05-25-2009, 01:39 PM
mistergalarza's Avatar
mistergalarza mistergalarza is offline
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Join Date: Apr 2008
Posts: 124
Default Flatout Pizza

Some one needs to come up with some flat bread pizza ideas...

Here's one I just made today but I'm pretty sure some one can make it much nicer in the macro department.


Flatout Pizza

1 Flatout Brand Flat bread (Light Original) - (Cals: 90, F: 2.5, C: 16g (Fiber: 9g), P: 9g)

1/2 Cup Ragu (Garlic flavor for me) - (Cals: 90, F: 2.5g, C: 13g (Fiber: 2g), P: 3g)

1/2 Cup Store Brand Shredded Mozzarella - (Cals: 160, F: 12g, C: 2g, P: 16g)

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

Preheat oven to 450.

Assemble your pizza, put it on a wire rack, for 6-8 mins.

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

Cals: 340
Fat: 17g (could be made better by choosing a low fat / no fat shredded mozz...)
Carbs: 20g net carbs.
Protein: 28g
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  #6  
Unread 05-31-2009, 05:57 PM
Persianlady Persianlady is offline
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Join Date: Jan 2009
Posts: 658
Default best beef ever

Not a recipe, but wanted to say this is the best beef Ive ever had.
1 4oz patty:
26g protein
0g carbs
6g fat
Full of flavor, delicious, cooks fast, very muscular meat, and ORGANIC and GRAIN FED

https://www.blackwing.com/product_view.php?id=277

I order online and its not very expensive, comes out to $5/lb
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  #7  
Unread 05-31-2009, 08:29 PM
Morgan's Avatar
Morgan Morgan is offline
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Join Date: Mar 2008
Location: Whitman, MA
Posts: 216
Default

Chicken Avocado Salad

110gms chicken
85 gms spinach/spring lettuce
32 grams avocado
2 tsp olive oil
25gms red pepper
70gms raw broccoli
garlic powder
italian season (basil, oregano....)
salt/pepper
red wine vinegar

315 cals 10c, 29p, 17f

Chicken Macadamia nutbutter Salad

110gms chicken
85 gms spinach/spring lettuce
19 gms macadamia nutbutter (Maranathas is good) = 1tbsp + ~2gms
100 gms broccoli
salt & garlic powder if want
apple cider vinegar

319 cals 10c, 30p, 17f

Bison burger Blackberry/feta salad

Bison burger patty (heat up or cook and then cut up and add to top of salad warm)
1 oz full fat crumbed feta
50gms blackberries
85 gms brocolli
85 gms spinach/spring lettuce
redwine vinegar

316 cals 13c, 30p, 16f

Chicken Ricotta Salad

100 gms chicken (I am lazy and eat a lot of perdu shortcuts)
31 gms whole milk ricotta cheese
50 gms red bell pepper
80 gms broccoli
85 gms spinach/spring lettuce
2 tsp olive oil
italian seasons
garlic powder
salt/pepper
add red wine vinegar

318 cals 10c, 30p 17f

This is SOOO GOOD!
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  #8  
Unread 05-31-2009, 08:30 PM
Morgan's Avatar
Morgan Morgan is offline
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Join Date: Mar 2008
Location: Whitman, MA
Posts: 216
Default

Yummy Breakfast
very easy to make and only need a microwave!

5 egg whites (from hardboiled)
30 gms spinach (from frozen thawed)
1 1/2 feta cheese (full fat Presidents crumbled the best)
25gms tomato (cherry)
1 tbsp of nutbutter ( I like almond, hazelnut, and cashew) I usually have a few more grams too

First: premicrowave the spinach (already thawed) for 4 min
then add eggs, tomato and cut up to your liking ( I cut it up very well), then microwave 1 min 15 sec. Then add salt/pepper and cut up again. Then top with feta and mix in lightly so it doesn't melt much

side of nutbutter to eat with the feta parts

~330 cals, 10c, 30p, 17f

Last edited by Morgan : 05-31-2009 at 08:32 PM.
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  #9  
Unread 05-31-2009, 08:30 PM
Morgan's Avatar
Morgan Morgan is offline
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Join Date: Mar 2008
Location: Whitman, MA
Posts: 216
Default

100 gms shrimp (from ****tail)
1 tsp olive oil
1/2 oz feta cheese (full fat ladies )
garlic powder
italian seasons/salt/pepper

21 gms on the side nutbutter of your choice (I usually mix sunflower butter with hazelnut

side broccoli raw

Macros are about ~318 cals 9 carb, 28 protien, 17 fat
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  #10  
Unread 05-31-2009, 08:32 PM
Morgan's Avatar
Morgan Morgan is offline
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Join Date: Mar 2008
Location: Whitman, MA
Posts: 216
Default

Yummy Breakfast Variation
I have this every single morning, very easy to make and only need a microwave!

116 gms egg whites (from hardboiled)
30 gms spinach (from frozen thawed)
1 1/2 feta cheese (full fat Presidents crumbled the best)
15 gms tomato (cherry)
20 gms of nutbutter ( I like almond, hazelnut, and cashew) I usually have a few more grams too

First: premicrowave the spinach (already thawed) for 4 min
then add eggs, tomato and cut up to your liking ( I cut it up very well), then microwave 1 min 15 sec. Then add salt/pepper and cut up again. Then top with feta and mix in lightly so it doesn't melt much

side of nutbutter to eat with the feta parts

~315 cals, 10c, 25p, 18f
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