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

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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.

Anabolic Raspberry Blast Angel Trifle

Difficulty: EASY
Servings: 8

Nutrition Information
Calories 123 (using sugar-free Jello);  159 (using regular Jello)
Carbohydrates: 10g (sugar free); 19g (regular)
Protein:  10g; Fat 2g; Fiber 3g



Health Benefits of This Recipe

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Raspberries are high in ellagic acid. Research shows that this phenolic compound may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers. Raspberries also contain strong antioxidants--Vitamin C, quercetin, and gallic acid. Moreover, raspberries are packed with fiber and manganese. Manganese is a trace mineral that helps to keep your metabolic rate high, thus kicking up your "Fat Burning Machine". Frozen raspberries make it easy for you to enjoy this simple and great-tasting "guilt free" dessert year-round.

Ingredients

---

• 1 3-Ounce Box Raspberry Jello (or one 0.3 oz. box Sugar Free)
• 1 Packet Crystal Light Raspberry Ice ON THE GO (1 packet from 10/box)
• 1 Cup Boiling Water
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1 Cup Lowfat Cottage Cheese
• 2 Scoops Vanilla Whey Protein Powder
• 1 12-oz bag Frozen Raspberries (unsweetened)--Thawed
• 1/2 of an 8-ounce Store Bought Angel Food Ring
• 2-1/2 Tablespoons Raspberry Schnapps or Raspberry Liqueur
• Light Cream and Fresh Raspberries for Garnish

Directions

---

1. Dissolve Jello and Crystal Light in 1 Cup Boiling Water. Stir until dissolved and cool to room temperature.
   
   
   
   
2. Into a food processor or blender, combine cream cheese, cottage cheese, and protein powder. Process until smooth. Add Cooled Jello mixture and blend until combined. Refrigerate 20 minutes until partially set.
   
   
3. Cut or break angel food cake into small bite-size pieces and divide among 8 dessert dishes. Drizzle each serving of cake with 1 teaspoon raspberry liqueur.
   
   
   
   
   
4. Remove the Jello mixture from the refrigerator and fold in the thawed raspberries.
   
   
5. Top each serving of cake with about 1/2 Cup of the raspberry/Jello mixture.
   
   
6. Cover dessert dishes with plastic wrap and refrigerate at least 2 hours.
   
   
7. At serving time, garnish each with light whipped cream and a fresh raspberry.

Mediterranean Stir-Fried Shrimp on Quinoa Pilaf

Mediterranean Shrimp on Quinoa

Difficulty: EASY
Servings: 6

Nutrition Information
Calories 490
Carbohydrates 47g; Protein 43g
Fat 10g; Fiber 7g




About this Recipe

---

Easy to make and huge on flavor, this nutrition powerhouse is loaded with "good for you" ingredients. Quinoa (pronounced KEEN-wah) is the most nutritious of all grains--it's high in fiber, a good source of iron and has all 8 essential amino acids. Moreover, it has a very LOW glycemic index so it's a great rice substitute for folks with blood sugar issues. Basil is a rich source of antioxidants--gram per gram it has more antioxidant content than dark chocolate, blackberries, strawberries or blueberries. Basil has also been shown to have several compounds which work together to prevent cancer. In several laboratory studies, GARLIC has also been shown to block the growth of cancer cells. A study of nearly 42,000 women conducted at University of Minnesota School of Public Health, found those who ate more than one serving of garlic (1 fresh clove or 1 shake of powder) per week were 35% less likely to get colon cancer than those who ate none. You can make this one-dish meal in less than 30 minutes, and the whole family will love it.

Ingredients

---

Quinoa Pilaf

• 1-1/2 Cups Quinoa (I used Bob's Red Mill Oraganic, which is pre-rinsed)
• 1/2 Cup Minced Onion
• 1 Cup Fresh Button Mushrooms (diced)--remainder of 8-oz. package used in stir fry.
• 2 Cloves Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• 3 Cups Low Sodium Chicken or Vegetable Stock
• Salt and Pepper to Taste

Shrimp Stir Fry

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Large Raw Shrimp (25 or so per lb)
• 5 Cloves Garlic (pressed)
• 1/4 teaspoon Dried Red Pepper Flakes
• 1 Tablespoon Fresh Thyme Leaves finely minced (or 1 teaspoon dried)
• 1 Cup Dry White Wine (or vermouth)
• Remaining Mushrooms from an 8-oz package (one cup of which was used in Quinoa)
• 1 (1-ounce) Package Fresh Basil (minced)
• 1 (28-ounce) Can Petite Diced Tomatoes (drained, liquid discarded)
• 1 (2.25-ounce) Can Sliced Black Olives
• 1 (9-ounce) Bag Fresh Baby Spinach Leaves
• Shredded Parmesan Cheese to taste

Directions

---

Prepare Quinoa Pilaf:

• Into a medium sauce pan, saute the onion, garlic, mushrooms, salt and pepper in the EVOO until softened (about 5 mins). Add the stock and quinoa. Cover and simmer over medium-low heat for 15-20 minutes.

Meanwhile, Prepare the shrimp stir Fry:

1. Into a large deep saute pan or dutch oven set over medium-high heat, quickly seer the shrimp in 2 Tablespoons EVOO until they just turn pink, turning once. Season lightly with salt and pepper while cooking. Remove shrimp from the pan, leaving olive oil behind.
   
2. Add the garlic, red pepper flakes, minced thyme, and mushrooms to the remaining EVOO, stir until fragrant (about 30 seconds). . .Add the white wine and boil until reduced by half--about 7 minutes. Add the drained tomatoes and reduce another 3 minutes.
   
3. Add minced basil, black olives, and reserved shrimp. Heat for 30-60 seconds until shrimp are heated through. Fold in the bag of baby spinach until wilted (another 30-60 seconds).
   
4. Serve over a bed of quinoa pilaf with plenty of the flavorful juice. Garnish with a small handful of shredded Parmesan cheese.

Longevity Herb Crusted Lake Trout

Longevity Herb Crusted Fish

Difficulty:  EASY
Servings:  6 (8 oz. servings)
Nutrition Information
Calories 538
Fat:  Saturated 5g, Polyunsaturated 1.2g, Monosaturated 5g.
Carbohydrates 5g, Protein 65g



About this Recipe

---

This is an EASY EASY high protein meal.  Yesterday when I went to Peterson's Fish Market, I questioned the Peterson boy who waited on me as to the freshness of the fish. He assured me that the fish I was buying today, slept in Lake Superior last night! Always buy the freshest fish possible. This recipe has no fishy taste, and the seasonings are loaded with lots of life-extending nutrients.

Horseradish, for example, is a rich source of Glucosinolates. these compounds 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, University of Illinois  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 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.

Ingredients

---

• 3 Pounds Fresh Lake Trout Fillets
• 1/4 Cup Blanched Almonds (toasted and coarsely ground)
• 1/4 Cup Grated Parmesan Cheese
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• 1/4 Cup Italian Bread Crumbs
• 1/2 Ounce FRESH Dill Weed (Finely Minced)
• 3 Scallions Finely Minced
• Juice of 1/2 of a Lemon
• Salt and Freshly Ground Pepper
• 2 Tablespoons Extra Virgin Olive Oil

Directions

---

1. Preheat oven to 400 degrees Fahrenheit, and line a baking sheet with aluminum foil.
   
2. In a small mixing bowl combine almonds, Parmesan cheese, horseradish, dijon mustard, bread crumbs, dill, scallions, and lemon juice.  Mix thoroughly until all ingredients are thoroughly blended, and a coarse meal is formed.
   
3. Arrange fish fillets skin side down on the foil-lined baking sheet and liberally brush the fillets with olive oil and season with salt and freshly ground pepper.
   
4. Sprinkle fish fillets with all of the crust mixture and press gently to adhere.
   
5. Bake about 18-20 minutes or just until the fish flakes when tested with a fork. Do not over bake.

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.

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

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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

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• 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)

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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 Basil Pesto Alfredo (Reduced Fat)

Difficulty:  EASY

Servings:  7 
Nutrition Information

Per Serving:  114 Calories
Fat 10g total; 3g saturated; 1g polyunsaturated; 6g monosaturated

Protein:  3g

Carbohydrates 2g

About This Recipe

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Basil is a strong antioxidant, has anti-bacterial properties, and has anti-inflamatory effects.  It's also a rich source of Beta-carotene, magnesium, iron, calcium, potassium and Vitamins C and K.  This recipe is a very quick and easy to make in a small food processor.  I pair it with some Barilla Plus (yellow box) pasta, which has a bit more protein, less carbs, and good ALA Omega-3 fats.  Better yet, try making my HOMEMADE HI PROTEIN NOODLES <--recipe here

Ingredients

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• 1/2 C. PACKED Basil Leaves (coarsely minced)
• 4 Cloves Garlic (pressed)
• 2 Tablespoons Extra Virgin Olive Oil
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1/2 Cup Lowfat Cottage Cheese
• 1/4 Cup Parmesan Cheese (grated or shredded)
• 3 T. skim milk
• 1/2 teaspoon Salt
• 1 teaspoon Pepper
• 1/2 C. Toasted Pine Nuts or Toasted Slivered Almonds (optional)

Directions

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1. In the bowl of a small food processor combine basil, garlic and olive oil.  Pulse process until basil and garlic are well macerated.
   
2. Add remaining ingredients and process until completely smooth and sauce is nicely speckled with bits of basil.
   
3. Toss 2/3 of sauce with one 14.5 oz. package of cooked pasta, top servings with remaining sauce and garnish with toasted pine nuts or almonds and additional Parmesan cheese.  Serve immediately, if not sooner.

Chicken Breasts on Spinach Fettuccini with Garlic Mushroom Wine Sauce

Difficulty:  EASY
Servings:  8

Nutrition Information
Calories:  354
Total fat: 9 g; Carbohydrates: 35 g; Protein:  36 g.


About This Recipe

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High protein, low fat, and huge in flavor, this one dish meal will have you asking for more. . .Go ahead, it's GOOD for you TOO!

Ingredients

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• 3 Tbsp. Extra Virgin Olive Oil
• 6 Cloves Garlic (divided)
• 8 Oz. Button Mushrooms, Sliced
• 1 (14-1/2 oz) Can Low Sodium  Chicken Broth
• 1 C. Dry Vermouth
• 2 Tbsp. Cornstarch
• 8 Boneless, Skinless Chicken Breast Halves (about 4 oz. each)
• 1 Lb. Spinach Fettuccini
• 2 Big Handfuls Shredded Parmesan Cheese (omit for Kosher)
• Salt and Pepper to Taste

Directions

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1. Take two (of the 6) cloves of garlic and smash them with the broad side of a chef's knife.  Rub the smashed garlic cloves on both sides of chicken breasts.  Season breasts on both sides with salt and fresh ground pepper. 
   
2. Grill or Broil Chicken Breasts until cooked through. 
   
3. While chicken breasts are cooking, drop the pasta into boiling salted water and cook according to package directions, just until al dente.
   
4. Press or mince remaining 4 cloves of garlic and saute the garlic and the mushrooms in the 3 Tbsp. of EVOO.   Season with salt and fresh ground pepper, and saute until the mushrooms give up most of their liquid.
   
5. Combine Vermouth, Chicken Broth, and Cornstarch in a small bowl or pitcher.  Stir, and add the cornstarch/broth/wine mixture to the mushrooms and bring to a gentle simmer, whisking constantly.  Simmer until sauce is slightly thickened and satiny.  Taste and adjust salt and pepper. 
   
6. Drain pasta and place onto serving platter.  Top pasta with the chicken breasts, and pour all of the garlic mushroom wine sauce over the breasts and pasta.  Sprinkle with shredded Parmesan cheese.   Serve immediately.