Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

---

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 1 large Onion (diced)
• 3 Cloves Garlic (pressed)
• 2 teaspoons Cocoa Powder
• 1 teaspoon Ground Cumin
• 1 teaspoon dried Oregano (crushed)
• 1/2 teaspoon Salt
• 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
• 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
• 4 oz. Reduced Fat Marble Jack Cheese (shredded)
• 1 Cup Low Fat Cottage Cheese
• 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
• 1 (3.8 oz) Can Sliced Pitted Black Olives
  
• 3 Lbs. Boneless, Skinless Chicken Breast
• Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste

Directions

---

Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.

Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.

Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.

Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.

Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.

Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli.

Warm Chicken Caprese Spinach Salad

Difficulty: SUPER EASY and FAST
Servings: 4

Nutrition Information:
Calories: 471

Protein: 44g

Carbohydrates: 41g (all clean); Fiber: 10g!
Monosaturated Fat 8g; Saturated Fat 4g;
Polyunsaturated Fat 2g




About This Recipe

---

This warm entree salad is an Italian taste treat--flavored with tomatoes, basil, and balsamic vinegar.  It's not only high in protein and low in calories and fat, it packs 10 whopping grams of dietary fiber.  Moreover, it has no starch, so it's a perfect quick and easy supper for anyone who is insulin resistant or diabetic.  Best of all, the taste is fantastic!

Ingredients

---

• 4 Boneless Chicken Breast Halves
• Montreal Chicken Seasoning
• 2 Tablespoons Extra Virgin Olive Oil (EVOO) divided
• 3 Cloves Garlic
• 2 Baskets Red Grape Tomatoes (or 1 Basket Red and 1 Basket Yellow)
• 1 (6 oz) Bag Baby Spinach Leaves
• 1 (6 oz) Can Medium Ripe Black Olives (halved)
• 1 (15.5 oz) Can Great Northern Beans (thoroughly rinsed and drained)
• 2 (1 oz) Packages Fresh Basil (minced)
• 1/2 Cup Minced Italian Parsley
• 4 Tablespoons Balsamic Vinegar
• 1/2 teaspoon each Salt and Freshly Ground Black Pepper (or to taste)
• 1/2 Cup Parmesan Cheese (shredded or grated)

Directions

---

1. Sprinkle Montreal Chicken seasoning on both sides of chicken breasts.
   
   
2. Add 1 Tablespoon EVOO to a medium saute pan set over medium heat. Add the chicken breasts and saute about 10 minutes, turning once, until internal temperature is 165 degrees F. Transfer to a platter and tent with foil.
   
   
3. In the same pan, add the second tablespoon EVOO and the pressed garlic, stir until aromatic. Add the Tomatoes, Beans, Black Olives, and salt and pepper. Saute 4-5 minutes and add the Balsamic vinegar. Remove from heat and stir in minced basil and parsley.
   
   
4. Divide spinach leaves among 4 dinner plates.
   
   
5. Slice chicken breasts on the bias and top each spinach bed with 1/4 of the chicken.
   
   
6. Ladle the hot tomato/balsamic mixture over the chicken and garnish generously with Parmesan cheese.

Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g



About This Recipe

---

Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?

Ingredients

---

• 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-1/2 to 2 teaspoons Garlic Salt
• 3/4 to 1 teaspoon Freshly Ground Black Pepper

Directions

---

1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.
   
   
   
2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.
   
   
3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.
   
   
4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.
   
   
   
   
   
   
5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

---

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.

Ingredients

---

Chicken

• 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
• 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

• 4 Cloves Garlic, pressed
• 3 Tablespoons Extra Virgin Olive Oil
• 2 Tablespoons All Purpose Flour
• 2 Cups Fat-Free Half and Half
• 1/2 Cup Skim Milk
• 1 Cup Grated Parmesan Cheese
• 1/4 teaspoon Ground nutmeg
• Freshly grated black pepper to taste

• 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
• Shredded Parmesan Cheese for garnish

Directions

---

1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
   
2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
   
3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
   
4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
   
5. Cook pasta according to package directions, and thoroughly drain.
   
6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.

Best Ever Spaghetti and Meatballs

Best Spaghetti and Meatballs

Difficulty: EASY
Servings: 8

Nutrition Information--excluding pasta
Calories: 452
Protein: 33g
Carbohydrates: 28g; Fiber 6g
Fat: mono 6g; poly 1g; sat 9g
(See pasta package for Nutrition Information)



About this Recipe

---

Everyone loves good old-fashioned spaghetti and meatballs. These meatballs have a flavor similar to my Northern Italian Stuffed Pasta Shells and our family's homemade meat ravioli (recipe coming soon). For a quick after-work meal, cook this in your slow cooker--pair it up with a nice salad and maybe some whole-grain garlic bread, and you're good to go!

Ingredients

---

Meatballs

• 1 Pound Ground Pork
• 1 Pound Ground Sirloin
• 1/2 Cup Parmesan Cheese
• 1/2 Cup Italian Seasoned Bread Crumbs
• 4 Cloves Garlic (pressed or finely minced)
• 3 Large Eggs
• 1-1/2 teaspoons Italian Seasoning
• 1/2 teaspoon Dried Oregano
• 1/4 teaspoon Ground Cloves
• 1 teaspoon Ground Nutmeg
• 1 teaspoon Salt
• 1/2 teaspoon Freshly Ground Black Pepper
• 1/4 Cup PACKED Minced Fresh Parsley

Sauce

• 5 Cloves Garlic (pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 2 teaspoons Salt
• 1 teaspoon Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 teaspoon Dried Oregano (crushed)
• 2 Dried Bay Leaves
• 1/4 Cup Dry Red Wine
• 1-1/2 Tablespoons Worcestershire Sauce
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)

• 1 Pound (about 1.25 14.5 oz boxes) Barilla Plus Pasta (comes in a yellow box).  Or try your hand at HOMEMADE HIGH PROTEIN NOODLES <--recipe here

Directions

---

1. Make Meatballs: Preheat oven to 425 degrees F. Using clean hands, thoroughly mix together all the meatball ingredients in a medium bowl. Form mixture into 24 balls and place on a foil-lined baking sheet. Bake 15 minutes until meatballs are nicely browned on the outside.
   
   

   

   Mix all Meatball Ingredients Together in a Medium Bowl

   

   Form Meat Mixture into 24 Balls
   Brown at 425 degrees F. for 15 Minutes

   
   
2. Make Sauce: Into a medium mixing bowl, stir together all sauce ingredients until thoroughly incorporated.
   
   
3. Cook Sauce and Meatballs:
   Method 1:  Place browned meatballs into a 5 qt. or larger dutch oven with cover, pour the sauce over, cover and bake at 325 degrees F for 2-1/2 hours.
   
   Method 2:  Place browned meatballs into a large slow cooker, pour the sauce over, cover, and cook at low setting for 6-8 hours.
   
   
4. Prepare one pound pasta according to package directions. Divide pasta among 8 pasta bowls, top with a generous ladle of sauce, and 3 meatballs. Garnish with freshly-grated Parmesano Reggiano Cheese.

Cottage Cheese Dill Bread

Difficulty: EASY
Yield: 2 loaves (20 servings)

Nutrition Information
Calories: 119
Protein 7g; Carbohydrates 20g; Fat 0.6g


Ingredients

---

• 2 packages (1/4 oz) Active Dry Yeast
• 1/2 Cup Warm Water
• 2 teaspoons Sugar
• 2 Cups Lowfat Cottage Cheese
• 1/2 Medium Red Onion Finely Minced
• 1/2 Ounce Fresh Dill Weed Finely Minced
• 1 teaspoon Baking Powder
• 2 teaspoons Salt
• 2 Scoops (1/2 cup) Unflavored Whey Protein Powder
• 2 Large Eggs
• 4-1/4 to 4-1/2 Cups Unbleached Flour
• 2 Tablespoons Extra Virgin Olive Oil

Directions

---

1. Pour water into a small bowl and add sugar. Sprinkle the yeast on top and set aside until it begins to foam.
   
   
   
2. In a large mixing bowl, combine all remaining ingredients except flour. Mix thoroughly.
   
   
   
3. Begin adding flour a cup or two at a time, mixing to incorporate.
   
   
   
4. Using your hands (or your heavy duty mixer fitted with a dough hook) knead in the remaining flour until a soft dough is formed. Dough will be slightly sticky.
   
   
   
5. Add the EVOO to the bottom of cleaned bowl and turn the dough a couple of times to coat it with the oil.
   
   
   
6. Cover with plastic wrap and raise 1-1/2 to 2 hours until it has doubled in size.
   
   
   
7. Punch the dough down and divide in two.
   
   
   
8. Thoroughly spray two loaf pans with cooking spray. Place 1/2 of the dough into each loaf pan, cover loosely with plastic wrap and raise again until doubled (about 45 minutes).
   
   
   
9. Bake 25-30 minutes in an oven preheated 350 degrees F.

Some Great Anabolic Power Foods for Lent

Treat your palate to something different this Lenten Season. Spice it up with a few of these flavor-packed, longevity-enhancing Powerfoods.  Good for your mind, body, and soul.  And they taste great to boot!




Black Bean Dip with Homemade Tortilla Chips
For a heart-healthy appetizer, pair up this low-calorie Black Bean Dip with some homemade oven-baked tortilla chips. . .For the tortilla chips, simply brush some fresh corn tortillas with extra-virgin olive oil and sprinkle with garlic salt. Then use a pizza cutter to cut the tortillas into wedges and bake in a 400 degree F. oven for about 20 minutes until chips are crisp and golden-brown.

Creamy Salmon or Tuna Spread
This flavor-packed sandwich spread makes a great lunch, and also makes a great appetizer as a Pâté when served with crackers. . .A couple of my gym buddies say it's so good they eat it by the spoonful! Get the recipe here: Creamy Salmon Spread. You'll love it.  Plus it's loaded with longevity-enhancing, cancer-preventive ingredients.

Got Shrimp? Two Great Ideas
Flavor-packed Mediterranean Stir-Fried Shrimp over Quinoa Pilaf.  If you haven't yet tried Quinoa (pronounced KEEN-wah), you're missing out.  It is a highly-nutritious carbohydrate that will help you stay lean and maximize your energy levels at the same time. . .Plus it's very tasty, sort of a cross between brown rice, oatmeal and nuts all rolled into one.  It's a complete protein with all the essential amino acids. . .and a very friendly carbohydrate for anyone insulin-resistant.

If you prefer your shrimp over pasta, try this healthy-delight. . .Light and Lively Mediterranean Seafood Pasta.  This recipe is made with Dreamfield's low-carb pasta.  Big on Flavor, low on calories, and easy to prepare, the whole family will love it.

Fresh Fish that Doesn't Taste Fishy
Fresh fish--be it lake trout, white fish, or salmon--will catch a new reputation with your guests when you prepare this recipe.  Plus it's low-fat, high-protein and a powerhouse of cancer-fighting and longevity-enhancing ingredients. Try this Longevity Herb Crusted Lake Trout this Lenten season. This recipe works well with any fresh fish, such as salmon, lake trout, or white fish.

Great Salads--Pair up your Lenten Entrée with one of these Power Salads
Shirley's Black Bean Cardio Salad (with or without the tuna) is a great Tex-Mex favorite that is loaded with fiber and very heart-healthy. You can make this in minutes. This works great as a salsa dip as well.

Or, how about a big bowl full of everything that's good for you? Marinated Mediterranean Longevity Salad is a huge crowd pleaser. A reader Viki writes: "Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points."

There you have it--Seven Lent-friendly ideas to wake up your taste buds and help you reshape your physique at the same time!

.

Creamsicle Protein Shooters

Difficulty: EASY EASY and FAST
Calories: 125
Servings: 4 (1/2 cup each)
Nutrition values vary a bit depending on your protein powder,
but you will get at least 22g. of protein per 1/2 cup serving







About This Recipe

---

Remember those creamsicles (ice cream filled popsicles) we used to buy as kids? Here is an extremely convenient way to get a lot of protein in one half-cup serving. Plus, the taste is remarkably like an old-fashioned creamsicle. To make this protein-rich treat easy to grab and go, I purchased an 8-pack of reusable 1/2 cup plastic containers with lids. You can throw one of these in your lunch bag or gym bag along with a plastic spoon and get that protein on the run, without having to worry about a shake breaking down on you if you don't consume it immediately.

Ingredients

---

• 1 (0.3 ounce) Box Sugar-Free Gelatin (I like Orange, Cherry, Raspberry, Lemon, or Strawberry)
  or 1 (3 ounce) Box Regular Gelatin--adds 19g of sugar per serving
  
  
  
• 3 Scoops Good-Tasting Vanilla Whey Protein Powder
  
  
  
• 1/2 Cup (+/-) Fat Free Half and Half
  
  
  
• 7/8 Cup Boiling Water

Directions

---

1. In a 2-cup or larger glass measuring cup, dissolve the gelatin in 7/8 cup of boiling water. Stir until the gelatin is completely dissolved.
   
   
2. Add three scoops of Vanilla Whey Protein and stir until all lumps disappear. A small whisk will make the protein powder dissolve much quicker. I don't use a blender for this job because the mixture expands and gets too foamy.
   
   
3. Once the protein powder is dissolved, add enough fat free half and half to measure exactly two cups (about 1/2 cup).
   
   
4. Pour the mixture into 4 1/2-cup containers, cover and chill until set.

Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

---

The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.

Ingredients

---

Spice Mixture

---

• 2 teaspoons Ground Ginger
• 1 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Cloves

Chicken

---

• 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
• 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
• Salt and Freshly Ground Pepper to Taste
• 1/2 of the Spice Mixture

Salad

---

• 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
• 1 Large Red Bell Pepper (seeded and julienned)
• 3 Green Onions, finely minced
• 1 Ripe Mango, peeled and julienned
• 1 Cup Packed Baby Spinach Leaves
• Salt and Pepper to taste
• 2 teaspoons Extra Virgin Olive Oil

Dressing

---

• 1 Mango, peeled and cut into chunks
• 1 Tablespoon Raw or Organic Honey
• 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
• 2 Tablespoons Wine Vinegar (red or white)
• 1 Tablespoon Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper to taste
• 1/2 of the Spice Mixture

Directions

---

1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
   
2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
   
3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
   
4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
   
5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
   
6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.

Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g






About This Recipe

---

The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at rgbndgb@charter.net.  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.

Ingredients

---

• 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
• 4-6 Carrots cut on the bias into 1-1/2 inch pieces
• 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
• 3 Stalks Celery cut on the bias into 1 inch pieces.
• 2 Large Cloves Garlic (pressed)
• 8 Ounces Button Mushrooms quartered
• 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
• 2 teaspoons Salt
• 1 teaspoon dried Thyme (crumbled)
• 1 teaspoon dried Basil (crumbled)
• 1 teaspoon dried Rosemary (crumbled)
  (If you substitute FRESH herbs, use 1 Tablespoon of each)

• 2 dried Bay Leaves
• 1 Tablespoon Raw or Organic Honey
• 1 Cup of Dry Red Wine (such as Cabernet)
• 1/2 teaspoon Fresh Ground Black Pepper
• 1 Can Condensed Beef Consomme Soup (undiluted)
• 3-4 Tablespoons Instant Tapioca
  

Directions

---

1. Preheat oven to 325 degrees F.
   
2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
   
3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.

Garlic and Herb Roasted Chicken

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories: 324
Fat:  12g.
Carbohydrates: <1g.
Protein: 42g.


A Great Sunday Dinner

---

This Sunday we herb-roasted a couple of whole chickens, accompanied by a recipe of garlic smashed rosemary-scented redskins, steamed broccoli, and Shirley's homemade stuffing.  I made gravy from the rendered pan drippings which worked nicely over the garlic-smashed redskins.  Talk about an easy, healthy Sunday meal brimming with flavor!

About This Recipe

---

The essential oils of the herbs in this recipe, especially oregano, basil, sage and thyme, contain high amounts of antioxidants. In fact, oregano has more than 42 times the antioxidant activity as apples, 30 times more than potatoes, and 12 times more than oranges. These herbs have many other healthy properties as well. Thyme, for example, contains high amounts of rosmarinic and ursolic acids which have cancer-protective effects. These herbs also possess many other health properties--google them.


Ingredients

---

• 1 Whole Chicken (3-4 lbs)--washed and patted dry
• 4 Cloves Garlic (divided)
• 2 Bay Leaves
• 3 Tablespoons Extra Virgin Olive Oil
• 1/2 teaspoon salt
• 1/2 teaspoon Fresh-Ground Black Pepper
• 1/2 teaspoon each of ground sage, dried basil, thyme, oregano, and marjoram (crush these herbs together in a mortar and pestle to release more essential oils)

Directions

---

1. Place the chicken breast side up in a shallow roasting pan.
   
2. Smash three cloves of garlic with the broad side of a chef's knife and vigorously rub the garlic all over the outside of the chicken. Place the garlic pieces and the two bay leaves into the cavity of the chicken.
   
3. In a small saucepan, combine the olive oil, remaining garlic clove (pressed or minced), salt, pepper, and the remaining herbs. Warm the garlic and herb infused oil over medium heat until the garlic begins to sizzle and release its essence.
   
4. Spoon about 1/3 of the herbed oil mixture into the cavity of the chicken and roll it around to evenly coat the interior of the cavity.
   
5. Brush the remaining herbed oil mixture all over the chicken. Allow the chicken to sit for a bit to allow the flavors to begin penetrating, and allow the bird to come to room temperature before roasting.
   
6. Preheat oven to 450 degrees F.
   
7. Roast chicken for 15 minutes at 450 degrees F. Then lower oven temperature to 350 degrees F. and continue roasting for 1 hour longer, basting 2 or 3 times during the hour.
   
8. Allow chicken to rest under a tent of foil for 15 minutes before carving.

Body Builders' High Protein Homemade Fettuccine

Difficulty:  Medium (worth the effort)
Servings:  6
Nutrition Information
Calories:  335; Protein 26g; Carbohydrates 25g
Sat Fat 1.8g; Monosaturated 2g; Polyunsaturated 1g; Fiber: 2.3g



About this Recipe

---

My grandmother Vincenza used to make these homemade noodles by hand at least once a week.  She would pile the flour onto the kitchen counter, and make a well in the center of the flour mound.  Into that well, she'd put the eggs and oil and start beating the eggs with her hands, gradually working in the flour a little at a time. . .then knead the dough into a silky ball which was as smooth and silky as a baby's butt.

Today we have heavy duty mixers that make her all afternoon task a breeze. Her original recipe called for 3 to 3.5 cups of unbleached flour.  To kick up the protein and reduce the carbohydrates, this recipe replaces 2/3 of the flour with a combination of UNFLAVORED whey protein powder (which has a very slight nutty taste) and chickpea flour.  These homemade noodles have about half the carbs and 4 times the protein of conventional store bought pasta. All that aside, NOTHING compares to the taste and texture of these egg noodles.  If you make them with all unbleached flour (instead of the chickpea flour/protein powder/unbleached flour combination) you'll have my grandmother's authentic recipe. . .but with double the carbs and much less protein of course.  However you make them, be sure to use unbleached flour rather than bleached, as it makes the dough much more silky and elastic, so it will stretch much easier.

Can't find unflavored protein powder?  I use THIS ONE from iherb.com.  Use referral code KOQ452 when you check out and you'll get $5 off your first order.

Ingredients

---

• 1 Cup Chickpea Flour (also called Besan or Gram--not graham flour)
• 1-1/4 Cups UNFLAVORED Whey Protein Powder
• 1 Cup All Purpose UNBLEACHED Flour
• 1 teaspoon Salt
• 5 Large Eggs
• 4 Tablespoons Extra Virgin Olive Oil (divided)

Step By Step Picture Directions (click images to enlarge)

---

1.  Mix dry ingredients together in the bowl of your heavy duty mixer.  Make a well in the center of the flour, and add the eggs and 2 Tablespoons of the olive oil.

2.  Using your electric mixer fitted with a dough hook, mix and knead on medium-low speed until a soft, silky, and slightly sticky dough is formed.  The dough should be very smooth.  If dough is too dry, add up to 1/4 cup water a tablespoon or two at a time.  If dough is too wet, add a bit more unbleached flour a tablespoon at a time.

3.  Coat a clean small mixing bowl with remaining 2 Tablespoons of Extra Virgin Olive Oil.  Turn the dough a couple of times into the oiled bowl to evenly coat the dough with olive oil.  Cover with plastic wrap and allow dough to rest at room temperature for at least 30 minutes or longer. Resting the dough is very important and will make the dough much easier to work with.

4.  Once the dough has rested, generously flour a large work surface with a mixture of 50% chickpea flour and 50% unbleached flour.  Using a rolling pin, roll and stretch the dough to approximately a 30x30 rough rectangle.  Don't worry if it's not perfectly shaped or has a small hole or two. Generously dust the dough with more flour as you stretch and roll the dough.  Allow the dough to dry slightly, approximately 30 minutes +/-.  Drying time will vary with humidity conditions.  The dough should be pliable and dry enough not to stick to itself when folded, but not so dry that it becomes brittle and breaks at the folds.

5.  Working from two sides, fold the dough over onto itself in 2-3 inch folds, dusting each fold with flour.  Keep folding like a business letter until you have a 3-4 inch wide layered strip.

6.  Slice the strip into fettuccine sized ribbons and unfold them a few at a time.  Set on a floured surface to dry a bit more.

7.  Bring a large pot of salted water to a rapid boil.  Drop the pasta into the boiling water and cook for 5-7 minutes for al-dente.  Serve with your favorite pasta sauce.  Uncooked noodles will keep in the refrigerator for up to a week and can be frozen for up to a month.  When boiling frozen noodles, do not thaw them--just throw the frozen noodles into the boiling salted water.

Creamy Salmon Spread

Difficulty:  EASY
Yield: 9 1/3 cup servings – Keeps in refrigerator for 1 week

Nutrition Information
Calories: 138
Protein 14g; Carbohydrates 1.7g;
Saturated Fat 4g; Monosaturated Fat 3.7g

About This Recipe

---

Loaded with protein, nutrients, antioxidants, and flavor, this easy to prepare recipe is great made into a sandwich with lettuce and tomato or served as a paté with rye or multigrain crostini.  However you like it, salmon is rich in calcium, niacin, phosphorous, selenium, and vitamins B6 and B12.

Ingredients

---

• 1 (8 oz.) pkg. Light Cream Cheese (Neufchatel), softened
• ¼ C. Nonfat Greek Yogurt
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• Juice of 1/2 Lemon
• 1 Small Red Onion (finely diced)
• ½ of a 1 oz. package FRESH dill weed, finely minced
• 1 Lb. Leftover Grilled salmon or one 14-¾ oz. can Pink Salmon—drained, picked through, bones and skin discarded. If using canned salmon, DO NOT RINSE.
• Salt and pepper to taste

Mix all ingredients together and refrigerate for at least 2 hours to allow flavors to blend. Serve chilled.

This recipe also works well with an equivalent amount of water-packed solid white albacore tuna.

Did you know?

---

At 12 grams per half cup, Greek yogurt has double the protein of conventional yogurt.

Horseradish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in substances known as monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Italian Style Chicken with Pasta

Servings:  4-5
Difficulty:  Easy (20 minutes of attended time; 2 hrs unattended)







About this Recipe

---

This recipe comes from my grandmother, Vincenza Villanelli.  She was a great Italian cook.  Most of the food she prepared we considered "Peasant Food". And looking back, most everything she prepared was healthy--lots of cooked tomato products; plenty of garlic and onions, dandelion salad, sauteed organic greens that she gathered in the woods; wild mushrooms; fava beans; lean meats; baccala (cod fish); anchovies; and she always cooked with olive oil.

This recipe has some fat, as the sauce gets it's richness from the chicken stewing in the sauce--skin, fat, bones, and all.  Grandma would always say "You gotta have fat chickens that are nice and yellow if you want a good sauce."  She also used to say that certain brands of tomato paste were bitter--always use Hunt's.  If you happen to use a different brand of tomato paste and your sauce turns out a little bitter, just add about 1 Tablespoon of brown sugar before returning the chicken to the sauce at the end.

Health Benefits of This Recipe

---

Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce other forms of cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 1 Cut-up Fat Yellow Chicken (with skin and bones)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 6 Cloves Garlic (minced or pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 1 Tablespoon Salt
• 2 teaspoons Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 Dried Bay Leaf
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)
• 1 (14.5  oz) Box Barilla Plus Pasta (comes in a yellow box) Or try your hand at HOMEMADE HI PROTEIN NOODLES <--recipe here
• Parmesan Cheese (omit for Kosher)

Directions

---

1. Preheat oven to 350 degrees.  Select a medium sized non-reactive roaster with a cover or an oven-safe dutch oven with cover. 
   
2. Place the open roaster over medium heat and add the olive oil and garlic.  Heat until the garlic begins to sizzle.
   
3. Season chicken pieces with salt and fresh ground pepper to taste.
   
4. Brown the seasoned chicken pieces on the stove top until the chicken pieces are golden brown (about 15 minutes).
   
5. In a bowl stir together the tomato paste, crushed tomatoes, salt, pepper, basil, bay leaf and Italian seasoning.
   
6. Pour the tomato mixture over the chicken, cover the roaster, and bake in the oven for 1 hour or just until the chicken is cooked through.  Remove the chicken from the sauce and set aside.
   
7. Add the mushrooms (juice and all) to the sauce, replace the cover and continue baking the sauce for another hour.
   
8. About 15 minutes before serving, return the chicken to the sauce and place the roaster back into the oven until chicken is heated through.  Meanwhile, cook your favorite pasta until al-dente.
   
9. Serve chicken over a generous serving of pasta and plenty of the flavorful sauce.  Add shredded or grated Parmesan cheese to taste.

Honey Mustard Rosemary Rubbed Pork Tenderloin

Difficulty: EASY
Serving Size 6 oz.
Nutrition Information
Calories:  290
Fat:  8g; Carbohydrates 7g; Protein 48g.






About This Recipe

---

Again with the Rosemary!  Adding it to meats before cooking reduces cancer-causing herterocyclic amines (HCAs).  A nice lean pork tenderloin, is an economical and healthy way to get that protein!  Pork tenderloins are often packaged two to a pack in the meat case.  Cook them both, they'll be back for more!

Ingredients

---

• 4-5 Lbs. Pork Tenderloin
• 1 Tablespoons Extra Virgin Olive Oil
• 3 Cloves Garlic (pressed)
• 1 Tablespoon Honey
• 2 teaspoons Good Dijon Mustard
• 1-1/2 Tablespoons Fresh Rosemary Leaves (finely minced)
• Zest (yellow part ONLY) of 1/2 a Lemon (grated)
• Salt and Pepper to taste.

Directions

---

1. In a small cup or bowl combine, EVOO, garlic, honey, Dijon mustard, rosemary and lemon zest.  Stir to thoroughly combine and let it sit on your counter for 15 or 20 minutes so the flavors will infuse.
   
2. One hour before roasting, carefully trim the tenderloins of every single speck of silver skin, membrane, and most of the fat.  Place loin(s) into a shallow roasting pan and rub the seasoning mixture all over both sides of tenderloin, and generously season with plenty of salt and freshly ground pepper. 
   
3. Preheat oven to 450 degrees F. and roast tenderloins for 15 minutes. 
   
4. Lower oven temperature to 350 and continue roasting about 20 more minutes until a meat thermometer inserted into thickest part registers 155 degrees F (or 160 at MOST!).  Who wants to eat dry pork?
5. Allow tenderloin(s) to rest under a tent of foil for 20 minutes before slicing.

Shirley's Black Bean Cardio Salad

Difficulty:  Super EASY

Servings: 4 (1 cup) servings

Nutrition Information

Per Serving:  200 Calories; 4g. Fat (only 0.6g. saturated)
Fiber:  12g.

Protein:  12g

Carbohydrates (all clean):  33g

About This Recipe

---

This recipe comes from "My Girl Shirl" and it's loaded with heart-healthy nutrients--folate, soluble fiber, antioxidants, organic sulfur and flavonoids, and plenty of monosaturated and omega-3 fats.

Ingredients

---

• 2 (15 oz) Cans Black Beans (Drained and THOROUGHLY rinsed)
• 1 Red Bell Pepper finely diced
• 4 Scallions (green onions) thinly sliced
• 3 Tbsp. finely minced fresh Cilantro
• 2 Tbsp. White Wine Vinegar
• 1 Tbsp. good Extra Virgin Olive Oil
• Salt and Fresh Ground Pepper to Taste
• 1 (6 oz.) can Solid White, Water-Packed Tuna (optional)

Directions

---

In a large bowl, combine all ingredients, and thoroughly mix.  Cover and refrigerate for at least 1 hour to allow the flavors to blend.

Garlic Smashed Rosemary-Scented Redskins

Difficulty:  EASY
Serving Size:  3 oz. (24 servings)

Nutrition Information
Calories:  102
Total Fat:  4 g
Carbohydrates:  17 g (all complex)
Fiber:  2 g; Protein:  2 g


Ingredients

---

• 5 lbs. Redskin Potatoes, lightly scrubbed, rinsed, and quartered.
• 5 cloves garlic (divided)
• 8 Tbsp. Butter
• 1 tsp. finely minced Fresh Rosemary Leaves
• ½ tsp. ground nutmeg
• ½ to ¾ C. Skim Milk (heated)
• Salt and Fresh Ground Black Pepper to taste

Directions

---

1. Boil potatoes in salted water with three cloves of garlic that have been smashed with the side of a chef’s knife. 
   
2. Melt butter with remaining two cloves of garlic (minced or pressed) and the minced rosemary leaves.
   
3. Drain potatoes thoroughly and return to pan and coarsely mash.  Stir in the melted garlic-rosemary butter, and nutmeg.  Add enough hot milk to yield the desired consistency.  Season with salt and pepper to taste.

Northern Italian Spaghetti Sauce with Meat

 

About this Recipe

---

This recipe comes from a good friend Rosemary Andreozzi Schwenk, who's ancestors hail from Lucca.  This sauce, with a hint of cinnamon, nutmeg, and allspice is typical of the region.  Rosemary's original recipe used garlic salt (which some say is necessary for good sauce).  In this version, I use fresh garlic instead and add mushrooms which are a natural aromatase inhibitor.

Health Benefits of This Recipe

---

Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 4 lbs. lean ground beef
• 1/4 C. Extra Virgin Olive Oil
• 6 cloves garlic (peeled and pressed or minced)
• 1 bunch Italian or Curly Parsley (minced)

• 3 med. Onions
• 2 Organic Carrots
• 3 Ribs of celery
• 2 26-oz cartons Chicken Stock (divided)

• 1-2 Tablespoons Salt (depending on taste)
• 2 teaspoons Black Pepper (or more to taste)
• 1 teaspoon Nutmeg
• 3/4 teaspoon Allspice
• 1 teaspoon Cinnamon

• 1 15-oz can Tomato Sauce
• 2 12-oz cans Tomato Paste
• 2 7-oz cans Button Mushrooms (stems and pieces are fine)

Directions

---

1. Working in a large non-reactive roasting pan (with cover), brown the ground beef with the garlic and parsley on stove top in 1/4 C. olive oil.
   
2. Working in 2 or 3 batches, puree the onions, carrots, and celery in a food processor with 1/2 of one carton of chicken stock.
   
3. Add the pureed vegetable mixture to the browned meat and stir to thoroughly combine.  Cover the roaster and bake in a 425 degree oven for 15 minutes.
   
4. Remove the roaster from the oven and add the salt, pepper, nutmeg, allspice, cinnamon, and the remaining half of the first carton of chicken stock.  Stir until thoroughly incorporated and return the covered roaster to the oven for another 15 minutes.
   
5. Remove the roaster from the oven and add the tomato sauce, tomato paste, and remaining carton of chicken stock.  Thoroughly stir to combine.  Add the mushrooms (juice and all) and stir again.  
   
6. Lower oven temperature to 350 degrees and roast again in the covered roaster for 1-1/2 to 2 hours WITHOUT STIRRING.  Use care to NOT scrape any burned sauce that has splashed on the sides of the roaster, as it will make the sauce bitter. Taste and adjust seasonings as desired.

Garlic and Herb Roasted Loin of Pork

Servings:  10
Difficulty:  EASY
Nutrition Information:



 


About this Recipe

---

This recipe contains Rosemary.  Rosemary (either fresh, dried, or in extract form) when added to meats prior to cooking, significantly reduces the amount of heterocyclic amines (HCAs)--the cancer-causing chemicals that form when meats are heated to high temperatures.  Rosemary is a source of two powerful antioxidants called rosmarinic acid and carnosic acid which are the components responsible for reducing HCAs from forming when meat is heated.


Ingredients

---

• 1 Boneless Pork Loin Roast (about 5 lbs.)
• 6 Large Cloves Garlic (divided)
• 1/4 C. Fresh Dill Weed finely minced
• 4 T. Fresh Rosemary Leaves finely minced
• 2 T. Dijon Mustard
• 2 T. Dry Vermouth (or other dry white wine)
• 2 T. Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper
• 2 lbs. fingerling or redskin potatoes (halved or quartered)
• 1 lb. organic carrots (cut into sticks)
• 1 lb onions (quartered)

Directions

---

1. In a small bowl, mince or press 4 garlic cloves, add dill, 2 T. of the rosemary, Dijon mustard, vermouth, and olive oil.  Mix until thoroughly combined, forming a paste.  Set aside.
   
2. Slice remaining two garlic cloves into several small slices or slivers.
   
3. Place roast fat side up in a roasting pan.  Using a small paring knife, make 1 inch deep slits  over the entire roast and insert garlic slices, evenly distributing garlic slices all over the roast. 
   
4. Generously season roast on all sides with salt and pepper.  Evenly coat the roast on all sides with the seasoning paste from step 1.  Place into a roasting pan, cover tightly with plastic wrap, and refrigerate roast until 30 minutes before roasting time—Preparation to this point can be done 24-48 hours in advance, the longer the better.
   
5. Remove roast from refrigerator and allow to come to room temperature.
   
6. Combine vegetables, 3-4 T. oilive oil, and remaining 2 T. fresh rosemary.  Season with salt and pepper; stir until vegetables are evenly coated with olive oil and seasoning.
   
7. Arrange vegetables around roast.
   
8. Roast at 500 degrees for 20 minutes.  Lower oven temperature to 350 and continue roasting 60-70 minutes longer, until meat thermometer inserted into center of roast registers 160 degrees. 
   
9. Remove from oven, tent with foil and allow roast to rest for 15 minutes before carving.