Depending on what stage of contest prep you are in (and what your specific nutrutionist/trainer allows) these are some of my favorite recipes
pop 1/2 cup kernal popcorn in air popcorn machine.
spray lightly with MCT oil
sprinkly lightly with your favorite 'light jello powder'
**my favorites are strawberry and raspberry
Then spray lightly with MCT oil again. Mix up the popcorn and repeat above procedure.
(the reason you spray MCT oil again is because the jello powder makes you cough if you don't) (shrug, I am not sure why but it just does for me)
Competition Pumpkin Pie
1 oz of oat flour (grind up rolled oats in food processor)
8 egg whites
1/4 cup canned pumpkin (NOT pumpkin pie filling)
1 tbsp splenda
1 tsp cinnamon
1 tsp ginger
**I am not a fan of cloves or allspice but you can use these or buy the 'pumpkin pie' spice
Combine all above ingredients and spread in a non-stick small fry pan with Pam and cook on low heat then flip. If you let one side cook longer than the other on VERY low heat, you will end up with it's own 'crust'.
You can eat this by dipping it into Atkins Maple Syrup or Carey's Diabetic Syrup or E.D. Smith's No sugar added syrup.
Enjoy! Even my husband likes these and he is not a competitor! nor does he like most of my food.
Competition Lemon Muffin
1 1/2 oz oat flour(grind rolled oats in food processor)
5 egg whites
1/4 pkg of sugar-free lemon jello powder
Combine and cook on low heat by adding combination above to a small non-stick fry pan until lightly browned. Flip and cook on other side.
Dip in any sugar-free (sweetened with splenda) type of syrup for an added treat.
Use sugar-free strawberry jello powder for a different flavor and if it is your off-season you can add poppyseeds which are GREAT with the lemon version of this muffin/pancake
248 cal Plus whatever the calorie count is of the sugar free lemon jello powder brand you use.
1 Spaghetti Squash (cut in half length-wise)
1 cup Green Pepper (chopped)
1 cup Onion (chopped)
3 cups Mushrooms (sliced
2 cups Tomatoes (chopped)
2 tbsp Italian Mrs. Dash
1 tbsp crushed garlic (costco sells it in a jar)
1 tbsp Onion Powder
1/4 cup Balsamic Vinegar
1 tbsp Splenda
Scoop out inside seeds and pulp from squash and lay face down on plate. Partially cover and microwave it for 8 minutes...turning once part way through.
While squash is cooking combine onion, green pepper and mushrooms in fry pan sprayed with non-stick cooking spray. Saute' and once these ingredients are tender, add the next ingredients on the list. Add spices and vinegar to taste.
Scoop out the cooked squash (should look like spaghetti noodles) and put 1 cup on a plate. Spoon sauce over top and walla, you have spaghetti!
On a plate sprinkle 2 tsp each of:
Brown Sugar Twin
Mix with a fork. Coat each chicken breast in this mixture and set in your Foreman Grill...as the chicken is done grilling....make 4 slices in each breast with a knife and pour balsamic vinegar in the slits. Put lid down and continue grilling....the juice that drips from the grill can be used as a great sauce for dipping later.
Enjoy! this is my favorite so far. Even tastes better if you cut chicken in strips before coating them and grilling them.
Grate 1 potatoe and spread in a heated pan sprayed with Pam.
Season with Mrs. Dash.
Cook until brown and then flip.
In another pan sprayed with Pam and heated, saute some onion, green peppers, mushrooms and season with Mrs. Dash and pepper to taste.
Transfer onion mixture to Potatoe Pancake looking concoction and spread onion mixture on 1/2 of the pancake. Fold other 1/2 over it and sprinkle with very low-fat cheese. delicious!
Competition Bar-B-Q Sauce
1 cup onion (finely chopped)
1 cup green pepper (finely chopped)
garlic (add as much as you want)
1 cup finely chopped celery (optional)
1 cup finely chopped fresh mushrooms (optional)
saute above ingredients in pan using only 'pam' cooking spray and Mrs. Dash to season then add:
4 cups crushed tomatoes (either crush fresh ones yourself or
Primo-no-salt-added canned tomatoes)
1/2 cup vinegar or balsamic vinegar
2 tsp brown sugar twin
1 tsp liquid smoke (mesquite)
Add this 'to taste' I marinate the cubed chicken breast in balsamic or apple cider vinegar, lemon juice and brown sugar twin and 'competition bbq sauce' bring to boil and pour in bottles and use over veggie and chicken shishkabobs.
sundried tomato and basil Mrs. Dash
cut vegetables into chunks and mix with balsamic vinegar and mrs dash.
Cauliflower Mock Potatoes
1 large head of cauliflower
2 cloves garlic, minced(or 2 Tbsp roasted garlic)
1/2 small yellow onion (optional)
Fresh ground pepper
1. Bring a large pot of water to a boil. While you do this carefully saute your onions until they brown. (caramelized)(this part is optional, just adds a bit more depth of flavor)
2. Cut the cauliflower into large chunks including the stem but not the green leaves.
3. Add lots of kosher salt into a large pot of boiling water and then drop your cauliflower in. Lower to a low boil and cook until the cauliflower is fork tender. About 15 minutes.
4. Add your garlic to the onions and cook out slightly (if using rosted garlic just add to the drained cauliflower). Transfer this to your food processor and puree to a smooth paste adding a touch of the water from the cauiflower if needed.
5. Drain the cauliflower and either mash with a fork for chunky or in the food processor for smooth, not to much or it will become gummy.
6. Fold in your onion garlic paste and add salt and pepper to taste
Wow those are great talo, I dont ever plan on competing, but some of those are great anyway. I love smashed cauliflower and depending on your diet you could addin a bit of cheese for flavor too. Yumm!
hooray for pumpkin pie!
Spanish chicken and shrimp
Undertones of smoky paprika and garlic give this speedy dish full-bodied flavour. Have your rice or pasta almost ready before starting to cook.
Nutrients per serving
22.7 g protein
2 g fat (13%)
5.8 g carbohydrates
1.2 g fibre
2.2 mg iron
48 mg calcium
Preparation time 5 minutes
Cooking time 6 minutes
Makes 2 to 3 servings
1/2 (340-g) pkg frozen shrimp, peeled and deveined, preferably uncooked
1 skinless, boneless chicken breast
1 large tomato
1 tsp (5 mL) each paprika, garlic powder and dried oregano leaves
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) cayenne pepper
4 garlic cloves, minced, or 2-1/2 tsp (12 mL) bottled minced garlic
1. Place frozen shrimp in a sieve and rinse under cold running water to remove any ice crystals. Pat dry with paper towels. Slice chicken into thin bite-size strips. Coarsely chop tomato. Measure paprika, garlic powder, oregano, salt and cayenne into a small bowl.
2. Lightly coat a large, wide frying pan with oil, then set over medium-high heat. When hot, add chicken to pan. Stir constantly until chicken is light golden, about 2 minutes. Add shrimp. Sprinkle with seasonings. Stir-fry 1 minute for cooked shrimp or 2 minutes for uncooked shrimp, until they turn pink. Add tomato and garlic. Stir gently until tomato is hot but still holds its shape, 2 to 3 minutes. Spoon over rice or noodles and garnish with fresh sprigs of basil or coriander
The spanish chicken and rice is pretty damn good!! I tried it last night, enjoyed it and it even got complements from the wife. Keep dishing the recipes man, good stuff. On a side note copy and paste can get you if you are not careful.....:biglaugh:
Simple Asian chicken
This wonderful braised chicken dish is dressed up with nutritious dried fruit (super-healthy dried prunes have never tasted better) and a few ready-made Asian pantry sauces.
Nutrients per serving
32.9 g protein
4 g fat
32.8 g carbohydrates
4.4 g fibre
2.3 mg iron
36 mg calcium
1110 mg sodium
Preparation time 10 minutes
Baking Time 1 hour
Makes 4 servings
4 skinless, bone-in chicken breasts
1/2 cup (125 mL) each dried pitted prunes and apricots
1/2 cup (125 mL) orange juice
1/4 cup (50 mL) hoisin sauce
3 tbsp (45 mL) soy sauce
1 tsp (5 mL) dark sesame oil
1 green onion
1. Preheat oven to 375F (190C). Remove skin from chicken, if necessary. Place chicken in a 9x13-inch (3-L) baking dish. Tuck prunes and apricots around chicken. In a medium-size bowl, stir juice with hoisin and soy sauces and sesame oil. Pour over chicken and fruit. Cover dish tightly with foil. Bake in centre of preheated oven 30 minutes.
2. Turn chicken and baste. Stir fruit. Bake, covered, 15 minutes. Baste. Bake, uncovered, 15 more minutes. Meanwhile, thinly slice onion. Remove chicken from oven. Sprinkle with green onion. Serve fruit over chicken with brown or basmati rice and bok choy. (chatelaine.com)
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