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.

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.

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!

.

Kickazz Lowfat Anabolic Beef Stroganoff

Lowfat Beef Stroganoff

Difficulty: EASY
Servings: 6 very generous servings

Nutrition Information
Calories: 835
Carbohydrates:33g, Protein: 65g
Fat: 34g; Fiber 5g




About This Recipe

---

Beef Stroganoff is ordinarily one of those high-fat, high-caloric meals over which your doctor will cringe. This recipe however, reduces the fat substantially by replacing sour cream and/or heavy cream with nonfat Greek yogurt and lowfat cottage cheese. Compared to "Tyler's Ultimate Beef Stroganoff" (Foodnetwork.com), this recipe has half the calories, and less than 1/3 of the fat. Moreover, the addition of Rosemary and Thyme, garlic, and horseradish kicks up the cancer-preventive substances in this dish.

The nutrition information listed above is based on the use of Body Builders' High Protein Noodles (see below for the recipe). If you use store-bought egg noodles, it will likely reduce the protein and increase the carbohydrates, and may reduce the fat and calories. Consult the package label for details.

This recipe contains Rosemary which (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.

The horseradish in this dish 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.

Ingredients

---

Sauce

• 1 Cup Lowfat Cottage Cheese
• 3/4 Cup Nonfat Greek Yogurt
• 1 Clove Garlic Pressed or finely minced
• 1 Tablespoon Dijon Mustard
• 2 teaspoons Prepared Horseradish
• 1 Tablespoon Lemon Juice
• 1-1/2 Tablespoons Worcestershire Sauce
• 1/2 teaspoon each Salt and Pepper
  
  

• 3 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Beef Tenderloin, cut into 3-4 ounce Medallions
• 2 Tablespoons All Purpose Flour
• 2 Cloves Garlic, pressed or finely minced
• 2 teaspoons Finely-minced Fresh Rosemary Leaves (or 1 tsp. dried)
• 2 teaspoons Finely-minced Fresh Thyme Leaves (or 1 tsp. dried)
• 1 Medium Onion, Sliced Thin and Separated
• 8 Ounces Baby Bella (Crimini) Mushrooms, sliced or quartered
• 8 Ounces Button Mushrooms, sliced or quartered
• 1-1/3 Cups Low Sodium Beef Stock
• 1/4 Cup Cognac or Brandy
• Salt and Pepper to Taste
• Minced Flat Leaf Parsley for Garnish
• 1 Pound Egg Noodles, or try your hand at making Bodybuilders' High Protein Fettuccine

Directions

---

1. Prepare Sauce: Into a small food processor or blender, combine all sauce ingredients and process until completely smooth. Set aside.
   
   
2. Bring a large pot of salted water to a boil.
   
   
3. Slice the beef tenderloin into 3-4 ounce medallions, season with salt and pepper and cut into 2" long strips. Dredge in flour. I use a ziploc bag for this--place the flour in the bag, add the beef, zip and shake.
   
   
4. Into a dutch oven set over medium high heat, heat 2 tablespoons of EVOO and add the garlic, rosemary and thyme and heat 30 seconds until fragrant. Add the beef and saute 4-5 minutes or so, just until the meat juices appear. DO NOT OVERCOOK. Remove the beef strips and set aside.
   
   
5. Add the 3rd tablespoon of EVOO to the dutch oven, followed by the onions and mushrooms. Lighly season with salt and pepper. Saute for 30-60 seconds, and add the cognac or brandy, plus half of the beef stock. Deglaze the pan, scraping up any browned bits. Add the remaining beef stock and reduce liquid by half (about 10 minutes) until sauce is slightly thickened.
   
   
6. While the mushroom mixture is reducing, drop your pasta into the water and cook until al dente.
   
   
7. When the mushroom sauce is reduced, return the beef strips to the sauce and stir until heated through. Add the cream sauce from step one, taste and add more salt and pepper if needed.
   
   
8. Serve atop a bed of noodles and garnish with minced flat leaf parsley.
   
   
   

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.

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

---

• 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

---

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.

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.

Northern Italian Stuffed Pasta Shells

Difficulty: EASY
Servings: 12
Nutrition Information
Calories: 590
Protein 52g; Carbohydrates 50g; Fiber 5g
Fat: Sat 10g; Polyunsaturated 0.2g; Monosaturated 2g

About This Recipe

---

Loaded with flavor, age-defying lycopene, and antioxidant-rich herbs, this dish is a favorite of young and old alike.  Note from the nutritional information that these shells are almost a perfect 40/40/20 split between Protein, Carbs and Fat. The recipe makes two (9x13) baking pans, each with 6 generous servings. Filled unbaked shells can be frozen for up to a month. I always make two pans and freeze one for a later date if not entertaining a crowd.

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil
• 3 (10 oz.) Packages Frozen Chopped Spinach (thawed, and squeezed dry)
• 3 Pounds Ground Round (the leanest you can find)
• 1 (8 oz.) Package LIGHT Cream Cheese (Neufchatel)
• 1 (24 oz.) Carton Lowfat Cottage Cheese
• 2 Large Onions Diced
• 4 Large Garlic Cloves (finely minced or pressed)
• 3 teaspoons Italian Seasoning
• 2 teaspoons Ground Nutmeg
• 1/2 teaspoon Ground Cloves
• Salt and Fresh Ground Pepper to taste
• 2 (5 oz.) Packages Shredded Parmesan Cheese (or 10 oz. of Grated Parmesan Cheese)
• 3 Large Eggs
• 1-1/2 (12 oz.) Packages Jumbo Pasta Shells
• 6 Cups of Your Favorite Bottled Meatless Tomato Pasta Sauce (I like Classico, Tomato Basil--see Amazon link below)

Directions

---

1. In a dutch oven set over medium heat, saute onions and garlic in the EVOO until translucent. Remove to a bowl and set aside.
   
2. In the same pan, brown the ground round, breaking it up with a fork. Drain off any fat. Reduce heat to medium-low.
   
3. To the beef, add the spices, salt and pepper to taste, and mix thoroughly.
   
4. Next add the onions and garlic, cottage cheese, cream cheese, and 5 ounces (half) of the Parmesan cheese. Stir over medium-low heat until the cheeses are melted and the mixture is nice and creamy.
   
5. Add the thawed and drained spinach and mix until thoroughly incorporated.  Taste and adjust seasonings as desired.
   
6. Cool slightly, add the eggs, and mix well.
   
7. Cook pasta shells according to package directions until al dente. Drain and cool slightly.
   
8. Thoroughly spray TWO 9x13 baking dishes with nonstick cooking spray.
   
9. Preheat oven to 350 degrees F.
   
10. Evenly coat the bottom of each baking dish with 1.5 Cups (3 cups total) of the Pasta Sauce.
    
11. Stuff shells with the filling mixture and place half the shells into each pan, open side up.
    
12. Drizzle remaining pasta sauce over the shells and sprinkle remaining Parmesan cheese over both pans of shells.
    
13. Bake shells (covered with foil that has been sprayed with cooking spray) for 1 hour.

Crowd-Pleasing Power Foods for Superbowl Sunday

On the cusp of Superbowl XLV, I know you're already racking your brain over what food to serve!  Relax.  But whatever you do, don't limit yourself to boring Brats, Beer, and Chips. Introduce your Superbowl guests to some awesome-tasting powerfoods. Here are three Anabolic food options that you can prepare in advance. Most importantly, your party guests will be lining up for seconds and thirds!


Option 1

---

Try these tasty meat, spinach, and cheese-stuffed Northern Italian Stuffed Pasta Shells, and then score again with your guests by pairing it up with with Marinated Mediterranean Longevity Salad and some multigrain garlic bread.  Everyone loves Italian!  This is an EASY touchdown that will have the fans roaring.

Option 2

---

How about the ever-popular Tex-Mex Favorite of many Super Bowl parties--Anabolic White Bean Chili with Grilled Chicken. This hearty pot of goodness can stand alone as a one dish meal that you can prepare in 30 minutes or less.  When Tim and Anne Miller used to live in Chassell, they would request that I prepare this Superbowl favorite year after year.

Option 3

---

Another Tex-Mex favorite that will have them begging for more. . .Champion Chicken Enchiladas. Although this too can stand on its own as a one-dish meal, it works very well paired with Shirley's Black Bean Cardio Salad (with or without the tuna).

There you have it. . .Three very tasty, healthy, and easy to prepare menu options for your Superbowl Party.  Add a nice assortment of beers, wine and soft drinks; and when your guests offer to bring something, ask for an appetizer, or cookies and bars for dessert.  This year's bowl game may not have cheerleaders on the screen, but the fans in your living room will be cheering for the cook!

And don't forget. . .When the party is over and you have done your touchdown dance, post a comment to let us know how things turned out.


.

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.

Stuffed Matzoh Ball Soup--Best this side of New Jersey

Difficulty:  Moderate
Servings:  12
Nutrition Information
Coming soon.

Here it is. . .As I promised, a tribute to the Kosher body builders--My stuffed matzoh ball soup.  Enjoy!



Ingredients

---

• 1 Box (2 packets) Matzoh Ball Mix (I like Manischewitz) Get it Delivered Right to your Door from Amazon:  MANISCHEWITZ Matzo Ball Mix, 5-Ounce Boxes
  
• 12 Cups Low Sodium Chicken Stock
• 3 Medium Carrots Sliced on the Bias (optional)
• 2 Stalks Celery Sliced on the Bias (optional)
• 4 Green Onions Finely Minced and a few sprigs Parsley Minced (for garnish)

For Stuffing

---

• 1 Tablespoon Canola Oil
• 1/2 Cup Chopped Onion
• 1/4 Cup Chopped Celery
• 1 Large Clove Garlic (pressed)
• 1/3 Cup Minced Fresh Parsley
• 3/4 Cup Diced Cooked Chicken
• 1 Large Egg
• 1/4 teaspoon Dried Rubbed Sage
• 1/4 teaspoon Salt
• 1/8 teaspoon Ground Nutmeg
• 1/8 teaspoon Freshly Grated Black Pepper

Directions

---

1. Mix BOTH PACKETS of the Matzoh Ball Mix according to package directions and refrigerate overnight.
   
2. Saute garlic, onion and celery in oil until softened (3-4 mins).
   
3. Into a food processor fitted with the knife blade, process sauteed mixture along with remaining stuffing ingredients until the mixture resembles a coarse paste.
   
4. Working with oiled or wet hands, form matzoh mixture into 12 balls.  You can make them half the size for a more elegeant presentation, but it's twice the work.  Hollow out the balls with your finger, fill with 1/12 of the stuffing and reform ball.
   
5. Poach the matzoh balls in boiling water (I prefer unsalted water, as I find the Manischewitz mix to be a little salty) for about 20 minutes in a covered stock pot.  Water should be boiling, but not so vigorously that it demolishes the matzoh balls.  Matzoh balls will come to the surface, then sink again.  When that happens, they're done.
   
6. Remove matzoh balls with slotted spoon.  Poached matzoh balls can be refrigerated for up to one day.

Just Before Serving

---

1. If previously refrigerated, rewarm matzoh balls in a covered casserole dish either in the microwave or conventional oven.
   
2. Bring chicken stock to a rolling boil.  Add the carrot and celery if desired and boil about 5-6 minutes until the vegetables are crisp tender.
   
3. Place 1 matzoh ball in each bowl, add 1/2 teaspoon or so of the minced green onion, ladle in the boiling chicken stock over the matzoh ball, and garnish with some minced parsley.

Champion Chicken Enchiladas (reduced fat)

Servings:  20 (makes two 9x13 pans)

Difficulty:  Easy, but a little putsy

Nutrition Information

Calories: 400

Fat:  Saturated 5g; Monosaturated 1.5g; Polyunsaturated 0.5g

Carbohydrates:  45g

Protein:  30g

About this Recipe

---

These chicken enchiladas are not only a healthy version of this all-time Tex-Mex favorite; everyone that eats them says they're the BEST! Although this recipe makes 20 servings, they'll likely be back for seconds, so I usually plan 1.5 to 2 servings per person.  The recipe makes 2 (9x13) pans with 10 enchiladas in each pan. I always make two pans at once (same work), and freeze one pan after step 7 for another time.  When ready to bake the frozen enchiladas, thaw (or partially thaw) them before baking.

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 (5.5 oz) package Green Onions (Scallions) chopped
• 2 Medium Tomatoes (seeded and diced)
• 2 (4-oz) Cans Diced Green Chilies
• 3 teaspoons Ground Cumin (Watch freshness--cumin gets stale fast!)
• 1 teaspoon Dried Oregano (crumbled)
• 1 Red Bell Pepper Diced
• 1/2 teaspoon Red Pepper Flakes (optional)
• 2.5 Lbs. Boneless Cooked Chicken Breast or Turkey Breast Meat (sliced, cubed or shredded)
• 1 (15.25 oz.) Can. Black Beans (thoroughly rinsed and drained)
• 1 (15.5 oz.) Can Great Northern Beans (thoroughly rinsed and drained)
• 1 (6 oz.) Can Black Olives (sliced)
• 8 oz. Pepper Jack Cheese (shredded)
• 1 (24-oz.) Carton Lowfat Cottage Cheese
• 4 Oz. Light Cream Cheese (Neufchatel)
• 2 (14.1 oz.) Packages Large Flour Tortilla Shells (10/pack)
• Cooking Spray
• 4 Cups Fat Free Half and Half (Divided)
• 2 T. All Purpose Flour (Divided)
• 4-6 oz. Shredded Co-Jack Cheese (Divided)
• Fresh Salsa (from your local deli)
• Lowfat or Fat Free Sour Cream (optional)

Directions

---

1. In a dutch oven set atop your stove over medium heat, saute garlic, green onions, tomatoes, green chilies, cumin and oregano in the 2 Tablespoons of olive oil, until onions and garlic are slightly softened.
   
2. Add the chicken, both of the beans, and the red bell pepper.  Carefully stir until heated through.
   
3. Add the cottage cheese, cream cheese, and pepper jack cheese.  Heat and stir until the cheeses are melted and your filling is nice and creamy.
   
4. Remove from heat and stir in the black olives.  Cool slightly (for ease of handling).
   
5. Preheat oven to 350 degrees, and spray 2 9x13 baking pans with non-stick cooking spray.  If you don't have cooking spray, be sure to thoroughly oil the pan with canola oil, or you'll have a mess on your hands at serving time.
   
6. Fill each tortilla shell with 3/4 cup of the filling and place 10 filled tortilla shells in each baking pan seam side down.
   
7. Sprinkle each pan of filled tortillas with 2-3 ounces of the cojack cheese.  At this point, the filled tortillas can be frozen for up to a month.  Thaw prior to baking.
   
8. For each 9x13 pan, whisk together 2 cups of Fat Free Half and Half and 1 Tablespoon of all purpose flour.  Optionally, you can add a pinch each of cumin and oregano to enhance the flavor of the sauce.
   
9. Carefully pour the half and half mixture over the enchiladas.
   
10. Bake at 350 degrees for 50 minutes until sauce is bubbly and tops of enchiladas are golden brown.  Rest enchiladas for 10 minutes before serving.
    
11. Serve, passing a bowl of fresh salsa and lowfat sour cream.

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.

Grilled Steak Caesar Salad for Two

About This Recipe

---

This is a quick and healthy one-dish meal with plenty of protein, healthy monosaturated fat, fiber, and good clean carbs.  The Rosemary in the beef adds a nice dimension, but has the added benefit of neutralizing HCAs (cancer-causing substances) that form when meat is cooked at high temperatures.

Ingredients

---

• 1/2 Cup Kickazz Caesar Salad Dressing (Recipe HERE) 
• 2 8-oz Tenderloin Filets (or other lean steak)
• 2 T. Extra Virgin Olive Oil
• 2 Cloves Garlic (finely minced or pressed)
• 1 tsp. Fresh Rosemary (finely minced) or 1/2 tsp. dried finely crumbled
• Fresh Ground Pepper and Salt to taste
• 8-10 Cups loosely packed Romaine Cut or Torn into bite size pieces
• 1 Cup Croutons
• 1/4 of a Medium Red onion, sliced thin (optional)
• 3/4 Cup Shredded Parmesan Cheese
• Anchovy fillets (optional)

Directions

---

1. Combine Garlic and Olive Oil in a small cup and allow the garlic to infuse into the oil for at least 30 minutes.  This can be done a day ahead, and left on the kitchen counter at room temperature overnight.
   
2. Brush both sides of each filet with the garlic infused oil and some of the garlic bits.
   
3. Sprinkle both sides of each filet with the rosemary, and fresh ground pepper and salt to taste.
   
4. Grill to desired temperature, allow steaks to rest for 20 minutes after grilling, and slice each steak into thin strips.
   
5. Combine romaine, croutons, onion, 3/4 of the Parmesan cheese, and 3/4 of the dressing into a medium salad bowl and toss to thoroughly to coat all leaves.
   
6. Divide salad mixture among two large plates and top with steak strips.  Sprinkle with remaining Parmesan Cheese and drizzle with remaining dressing. Garnish with anchovy fillets.
   

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

---

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

---

• 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

---

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.

Anabolic White Bean Chili with Grilled Chicken

Yield:  About 16 Generous Servings
Difficulty:  EASY

Nutrition Information

Calories:  423

Protein 33 g; Carbohydrates 30 g;
Fiber 8 g;
Fat (15 g total; 7 g. saturated)

About This Recipe

---

Definitely another crowd-pleaser!  This recipe has some fat (7g. saturated) because of the cheese, but with 33 grams of protein, 30 grams of carbs, and 8 whopping grams of fiber, it's plenty healthy.  Always rinse the beans to remove excess sodium--control the salt yourself by adding as much or as little as you desire.

Ingredients

---

• ¼ C. Extra Virgin Olive Oil
• 4 cloves Garlic. . .Pressed or finely minced
• 2 med Onions Diced
• 3 tsp. Cumin (a little more to taste)--Watch Freshness (cumin gets stale very fast)!
• Additional Cumin for seasoning chicken breasts—about 1-1/2 tsp.
• 1-½ tsp. Oregano (a little more to taste)
• 2 (4 oz) cans Chopped Green Chilies
• 3 Tbsp. Flour
• 3 lbs. Boneless Skinless Chicken Breasts
• 4 (15.5 oz) cans Great Northern White Beans (drained and rinsed)
• 1 (15.5 oz) can Garbanzo Beans (drained and rinsed)
• 2 (26 oz) cartons Low Sodium Chicken Stock
• 1 C. Dry Vermouth (or other dry white wine)
• 1 lb. Shredded Pepper Jack Cheese
• ½ lb Shredded Monterrey Jack Cheese
• ¼ tsp Red Cayenne Pepper (optional)
• Salt and Fresh Ground Pepper to taste
•  Tortilla Chips 
• Lowfat or Fat Free Sour Cream

Directions

---

1. Lightly season chicken breasts with garlic salt, fresh ground pepper, and some additional cumin.  Grill  or broil until cooked through.  Cool slightly and dice or shred as desired.
   
2. In a stock pot or Dutch oven, sauté onions and garlic in olive oil until translucent. Add spices and green chilies. Vigorously stir in flour to make a roux. Add 1/2 carton Chicken Stock and whisk till smooth.
   
3. Add remaining chicken stock and bring to a boil.
   
4. Add Beans and chicken, salt and black pepper.  Simmer about 20 minutes. 
   
5. Reduce heat to low, and add the wine or vermouth, and gradually add 2/3 of each cheese, stirring thoroughly until cheese is melted and smooth.  Do not boil once the cheese is added.
   
6. Serve garnished with chips, a dallop of low fat sour cream and remaining cheese.

Cook's Note:  The wine or vermouth helps to keep the cheese from clumping.  Omit it if you wish, but realize that the cheese may become gloppy.