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I thought it might be a good idea to start getting a few eating tips here. Post all of your recipes and meals here, it will give all an idea on the preperation of some good ol’ muscle makin’ meals. Try to add the nutritional content if you can eg: protien, carbs, fats and calories etc.
Also NO opinions and discussion here, it’s all about RECIPES (not diets) and that’s all. If you have something you want to discuss about the recipes then start a new thread.
Rightio, I might as well start then.
ROLLED CHICKEN BREAST. Pre heat oven 200deg
2x 140g breasts (filleted)
6x stalks of asparagus
2x thin slices of fresh eggplant/ 3mm thick (that’s the big funny looking purple thing you’ve always wondered how to eat)
1/4 cup brown long grain rice
2 pinches of salt
2 pinches of black pepper
1 pinch lemon pepper seasoning
4x sprigs of fresh parsley, chopped
1 1/4 cup chicken stock
1 tsp(teaspoon) extra virgin olive oil
1 shallot, chopped
Firstly fillet the CB. Do this by placing your hand on top of the breast and running the knife length ways along the breast, stopping just before your all the way through. Then lay the breasts open, side by side.
Take 2 asparagus stalks and trim and cut in half longways and microwave for 1 1/2 minutes on high. Slice the eggplant. The easiest way to do this is to slice the EP in half & then slice from the middle out. Cut 2 slices and set aside. Chop the shallot. Cook your rice as per product instructions. Set rice aside once cooked.
Now, take the CB and lay them flat on a cutting board which you may have already done. Place 1 piece of EP & 2 pieces of As on top of the breast toward one end; sprinkle each CB with 1 pinch of S & P. Now roll the CB away from you making sure you totally envelop the fillings. Repeat for the other CB (you can make as many of these as you like to save any waste). Rightio, you are now ready to cook!
To avoid sticking roll the CB in flour making sure to shake of all excess. Place a frying pan on the stove and preheat the Ext virgin oil over med heat for around 1 min. Place rolls in pan. Brown each side. Once this has been achieved remove them and place on baking tray and into the oven.
Throw the shallots into the pan and after 40 seconds add the stock. This is actually going to be the sauce for the meal. Then add the rest of the S & P then the LPepper seasoning. Cook this for around 5 mins and then add the parsley. At this point microwave the left over asparagus stalks and set aside.
Reduce pan heat down to low and simmer sauce for additional 4 mins. In total your rolls should stay in the oven for around 20 mins. If you want get flash and show up the missus then listen up muscle heads!
Prepare a serving dish, place the rice in the middle, the aspargus stalks alongside the CB on top of the rice. Then add the sauce to enhance the flavor. There will only be a little sauce so don’t stress you didn’t mess up knucklehead.
And there you have it total prep and cooking time 30mins.
Protein: 60 g
Carbs: 38 g
Fats: 4 g
TURKEY MEATLOAF. Pre heat oven to 220 deg
1x celery stalk, chopped
1/2 chopped onion
2x chopped garlic cloves (the women lurve it!)
1/2 red capsicum, chopped
2x sprigs fresh parsely, chopped
3tbsp(tablespoon) plain bread crumbs
85g tomato paste
680g ground turkey BREAST (plenty of imitations out there)
1x whole egg (or egg white for the extreme among us)
1x package ready mix onion soup
3/4 cup chicken stock
285g potatoes cut into wedges
85g petite baby carrots
1/2 tsp black pepper
1/2 tsp salt
Combine all ingredients bar the carrots, potatoes and stock into a large mixing bowl. Mix thoroughly with your bare hands (keep your hands away from your balls if relatives are present) The more you mix the better, think of it like the forearm session you’ve kept on putting off. You can then shape the meatloaf any way you like. I like to make it into an oval shape. Then you place into a large baking pan. Don’t let the meatloaf fall apart. Once your turkey sandcastle has been formed surround it with the wedges and carrots. You then pour the stock over the turkey and vegies. Place into the oven and after 30mins you have the best low fat meat loaf ever!
One of the best things with this recipe is that you can keep it in the fridge for awhile and use it for sanga’s or whatever. If your deli doesn’t sell ground turkey breasts and alot don’t let me tell you, lean ground beef can be used as a substitute but you will have to allow for a few more calories.
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