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

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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

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• 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

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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.

Mushroom stuffed Filet of Beef Tenderloin with Rich Morel Demi Glace

Difficulty: Moderate
Servings: 8

Nutrition Information
Calories: 700
Protein: 50g; Carbohydrates: 7g
Saturated Fat: 18g; Monosaturated Fat 24g;
Polyunaturated 3g;

About this recipe

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Fresh Morel Mushrooms, a spring delicacy add depth and a nutty richness to most any beef dish. Last week, my friend Lauren Manninen (studying Forestry at Michigan Tech) brought me a bag filled with fresh morels. She and her friend were out in the woods near Escanaba, and came home with (I'm told) hundreds of morels. This recipe can be made with any type of fresh mushrooms (shiitake, crimini, button, etc--or a mixture of several types). We teamed this crowd-pleasing entree up with Garlic Smashed Rosemary-Scented Redskins and Easy Grilled Marinated Asparagus.  You can read about the health benefits of Rosemary with grilled meats at another Beef Tenderloin Recipe HERE.   

Ingredients

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• 8 (8-oz) Beef Tenderloin Filets (preferably barrel cut filets)
• 1.5 - 2 teaspoons Fresh Rosemary Leaves (finely minced)
• 2 Large Cloves Garlic (pressed)
• 1/4 Cup Extra Virgin Olive Oil (EVOO)

Stuffing

• 1/2 Pound Fresh Morel Mushrooms (chopped)
• 4 Shallots (finely minced)
• 1 Clove Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• Salt and Fresh Ground Pepper to Taste
• 1/2 teaspoon dried thyme leaves (crushed)
• 1 Tablespoon Cognac or Brandy

Demi Glace

• 1 32-oz Carton Low Sodium Beef Stock
• 2 Cloves Garlic (smashed with the broad side of a chef's knife)
• 1/2 Pound Fresh Morel Mushrooms (sliced or quartered)
• 1 Shallot (finely minced)
• 1/2 Cup Dry White Wine
• 1/2 Cup Dry Red Wine
• 1 teaspoon Fresh Rosemary Leaves (finely minced)
• Salt and Fresh Ground Pepper to taste
• 2 Tablespoons Cornstarch (dissolved in 1/4 cup cold water)

Directions

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1. Infuse EVOO: Into a small dish, combine the EVOO and the 2 pressed garlic cloves. Set aside at room temperature for at least 1-hour (the longer the better) to allow the garlic to infuse the olive oil.
   
   
2. Reduce Beef Stock: Into a medium saucepan set over medium-high heat add the beef stock, the two cloves of smashed garlic and a couple of grinds of fresh black pepper. Simmer uncovered until reduced to 1-1/2 cups (about 45 minutes). Remove and discard garlic cloves and set reduction aside. This can be done a day or more ahead (cover and refrigerate), or while preparing stuffing.
   
   
3. Prepare Mushroom stuffing: Into a saute pan set over medium high heat, heat EVOO and add the pressed clove of garlic and shallots. Saute until aromatic and garlic and onion begins to soften. Add the chopped morels, salt, pepper, and thyme. Saute until the mushrooms give up most of their liquid. Add the cognac or brandy and saute until all liquid has evaporated. Remove stuffing to a bowl and set aside.
   
   
4. Stuff and Prepare Filets: Using a small sharp knife, cut a 2-3 inch wide, by 2-3 inch deep slit into the side of each filet making a pocket. Stuff the filets with 2-3 teaspoons of the morel stuffing and secure opening with a toothpick. If you have leftover stuffing, it can be used in the demi glace. Brush both sides of the filets with HALF of the garlic infused EVOO from step 1 above. Include some of the garlic bits as well. Season both sides of steaks with salt and fresh ground pepper and the minced rosemary.
   
   
5. Preheat BBQ grill to medium-high.
   
   
6. Prepare Demi Glace: Into a medium saute pan set over medium-high heat, add the remaining infused EVOO and garlic bits from step 1 above, and heat until aromatic and garlic begins to sizzle. Add the sliced morels and shallot, season lightly with salt and fresh ground pepper and the teaspoon of minced rosemary leaves. Saute until the mushrooms begin to give up their liquid. Add both wines and reserved beef stock reduction. Boil and reduce 5 minutes. Stir in the cornstarch mixture, and whisk until sauce is rich and satiny. Reduce heat to ultra low and keep sauce hot until ready to plate.
   
   
7. Grill filets over medium high heat (about 4 minutes per side for medium rare). Steaks are medium rare when you first begin to see a pearling of juices form on the surface of the steak. Remove steaks to a platter and tent with foil. Rest 5-7 minutes before plating. Serve with a generous ladle of the morel demi glace.

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!

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Light and Lively Mediterranean Seafood Pasta--Low Carb

Difficulty: EASY
Servings:  6 generous
Nutrition Information
Calories: 411
Fat: 15g; Carbohydrates 19g; Protein 50g
Fiber:  6g

Ingredients

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• 3 Tablespoons Extra Virgin Olive Oil
• 1 Pound Medium-sized Raw Shrimp (peeled and deveined)
• 1 Pound Frozen Bay Scallops (thawed and drained)
• 1 (10 ounce) Can Baby Clams (Drained--Juice Reserved)
• 8 Ounces Fresh Button Mushrooms (sliced or quartered)
• 6 Cloves Garlic (pressed or finely minced)
• 1 Bunch Green Onions, Halved lengthwise, then cut on the bias into 2" long strips
• 1 Pint Cherry or Grape Tomatoes Halved
• 1 (14 ounce) Can Artichoke Hearts (quartered)
• 4.5 Ounces Fresh Baby Spinach (1/2 of a 9 oz. bag), coarsely chopped
• 1 Cup Dry White Wine
• Juice of 1-1/2 Lemons
• 1-1/2 Tablespoons Cornstarch
• 1-1/2 Tablespoons Fresh Thyme Leaves (minced) or 1-1/2 teaspoons dried
• 1 Tablespoon Fresh Oregano Leaves (minced) or 1 teaspoon dried
• Salt and Fresh Ground Pepper to taste
• 1/2 teaspoon Red Pepper Flakes
• 1 (13.25 oz) Box Dreamfield's Angel Hair Pasta (reduced carb pasta)
• 1 (6 oz) Bag Shredded Asiago Cheese (or more to taste--I like more)
• 1/3 Cup Minced Italian Parsley

Directions

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1. In a 2-cup glass measuring cup, combine the white wine, lemon juice, reserved clam juice, and cornstarch. Set aside.
   
   
2. Bring a pot of salted water to a boil.
   
   
3. Into a large deep sauté pan or dutch oven, sauté the mushrooms in olive oil over medium-high heat until mushrooms give up most of their liquid.
   
   
4. Add shrimp, scallops, clams, and garlic and sauté just a couple minutes until shrimp begin to turn pink.
   
   
5. Add onions, artichoke hearts, tomatoes, thyme, oregano, salt, and pepper, and red pepper flakes. Sauté a couple more minutes until onions begin to soften.
   
   
6. At this point drop your pasta into the boiling water. It only takes 5 minutes.
   
   
7. Stir the wine mixture and add to the sauté. Bring to a boil, and cook until sauce is just slightly thickened (about 2 minutes). Shut off the heat, and stir in the chopped spinach and half of the Asiago Cheese.
   
   
8. Drain the pasta and return to the pot. Stir in the sauté mixture to completely coat noodles with the sauce. Add most of the minced parsley, reserving just a little for garnish.
   
   
9. Divide seafood pasta among 6 shallow pasta bowls. Garnish with remaining Asiago cheese and parsley.