View Full Version : Recipes for better health


ArjukanpoKarate
03-17-2003, 02:48 AM
Breakfast - Banana Soy Milkshake with Toast:

1) In a blender put 1 banana, 1/2 cup light vanilla soy milk, 1/2 cup orange juice. 2 Slices whole-grain toast with fat free margarine. And there you go. A quick BF.
359 Cal,5% Fat,83% Carb(75.5g),12%prot(11g),9g Fiber,382mg Calcium.

Lunch - Soy BLT:

1) 4 slices soy bacon (Lightlife Smart Bacon is good), 2 slices of Whole-grain bread, 2 Teaspoons soy mayonnaise, some Romaine lettuce, 2-3 slices of tomato. Make your sandwich and enjoy.
377 Cal,23% Fat,60% Carb(57g),17%prot(16g),7g Fiber,121mg Calcium.

Snack - Creamy Fruit Salad:

1) Toss together 1/2 cup each cubed Honeydew melon, Orange wedges and red grapes (or whatever you like best) 1/2 cup lowfat vanilla soy yogurt. It's one of my fav things to eat and it's quick.
224 Cal,8%fat,81% Carb(45.5g),11% Prot(6g),3g Fiber,247mg Calcium.

So there you have it. Try it and let me know how you like it.

ArjukanpoKarate
03-17-2003, 02:50 AM
CREAMY SCRAMBLED EGGS
I eat these a lot.

To make these, you will need:

half a dozen eggs,
a tub of low fat cottage cheese.

Take out the yolk of all but two (takes practise and can be messy let me tell ya!) and mix into a bowl with two heaped tablespoons of low fat cottage cheese.

Mix real well. Cook in a frying pan and mix regularly for about 3min. Drain any oil out.

Serve with a couple of pieces of wholemeal toast and you have a nutritious start for the day, packed in protein. This have about 12grams of fat, over 30grams of protein and about 40grams of carbs per piece of bread.

The cottage cheese gives it a real creamy flavor.

ENJOY

- The Jake

ArjukanpoKarate
03-17-2003, 02:51 AM
Here's something for Dinner ---

Spicy Vegetable Stir-Fry

1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp orange juice
1 Tbsp reduced-sodium soy sauce
1 1/2 Tsp cornstarch
1 1/2 Tsp grated fresh ginger
1 1/2 minced garlic (about 3 cloves)
1/8 Tsp crushed red-pepper flakes
1 1/2 cup sm cauliflower florets
1 cup julienned carrots
8 Oz zucchini, halfed and thinly sliced

1. In a small bowl, stir together the broth, orange juice, soy sauce, and cornstarch. Set the broth mixture aside.

2. Lightly coat an unheated wok or large skillet with nonstick spray. Heat the wok over medium-high heat. Add the ginger, garlic, and red-pepper flakes. Stir-fry about 30 seconds, or until fragrant.

3. Add the cauliflower and stir-fry for 2 minutes. Then add the carrots and stir-fry for 2 minutes. Finally, add the zucchini and stir-fry for 2 minutes longer.

4. Stir in the broth mixture. Bring to a simmer. Cover and simmer for 1 minute, or until the vegetables are crisp and tender and the sauce turns glossy and thickens. Serve immediately.

Makes about 4 servings
Per serving: 34 cal, 1 g fat, 9 mg chol, 2.7 g fiber, 185 mg sodium.

Hope you like it.

ArjukanpoKarate
03-17-2003, 02:55 AM
Tuscan Tuna Salad

2 cans (16 oz each) cannellini beans, rinsed and drained
1 Tbsp extra-virgin olive oil
1 can (12 oz) solid-pack white albacore tuna in water, drained and flaked
1/2 med red onion, thinly sliced
1/4 c chopped fresh basil
1 1/2 Tbsp lemon juice
1/2 tsp freshly ground black pepper

Combine the beans and oil in a large bowl and mix well. Add all the remaining ingredients; mix well.

Makes 4 servings

Per serving 309 cal, 6 g fat, 15 mg chol, 13 g fiber, 1,091 mg sodium

ArjukanpoKarate
03-17-2003, 02:56 AM
4 all the Tuna fans out there...

Pinto Bean Salad with Tuna

Combine in a bowl

15-ounce can pinto beans (rinsed and drained)
8-ounce can cut green beans (rinsed and drained)
6-ounce can tuna (drained)
2 tablespoons minced roasted red peppers (from 7 ounce jar)
1 tablespoon red-wine vinegar
salt and pepper to taste

Makes about 2 servings

ArjukanpoKarate
03-17-2003, 02:57 AM
So here is my mom's recipe for Tuna Salad or Sandwiches.

2 or 3 6oz cans Tuna
1 tablespoon dried minced onion or 2-3 green onions diced small
1/2 cup celery, diced small
2 tablespoons sweet pickle relish
2-3 boiled eggs (if you want)
1 tablespoon lemon juice
salt and pepper to your taste
About 2 tablespoons mayonnaise
1 tablespoon mustard

Mix in a bowl
Eat by it's self or put it on two pieces of bread.

Hope you like it.

ArjukanpoKarate
03-17-2003, 03:04 AM
Here is an Egg recipe...

Country Egg Scramble

1 pound new red potatoes (6-7), cut into cubes
6 large eggs (U can take out 2-3 of the Yolks and make it a bit better 4 U)
1/3 cup milk (U can also use Soy milk)
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons margarine or butter
1/2 cup sliced green onions
8 slices bacon, crispy cooked and crumbled (U don't really need this so U can take it out completely or use Soy bacon)

1. Heat 1 inch water to boiling in 2 quart saucepan. Add potatoes. Cover and heat to boiling; reduce heat to med-low. Cover and cook 6-8 min or until they are tender; drain.

2. Beat eggs, milk, salt and pepper with fork until a uniform color.

3. Melt margarine in 10 inch skillet over med-high heat. Cook potatoes in margarine 3 to 5 min, turning potatoes occasionally, until light brown. Stir in onions. Cook 1 min, stirring constantly.

4. Pour egg mixture into skillet. As mixture begins to set at bottom and side, gently lift cooked portions with a spatula so that thin, uncooked can flow to bottom. Avoid constant stirring. Cook 3 to 4 min or until eggs are thickened throughout but still moist. Sprinkle with bacon.

1 serving, Cal 340, fat 20g, Chol 330mg, Sodium 520mg, Carb 26g, Prot 16g.

Time saving tip,
Use 3 cups leftover cooked potatoes and omit step 1. Sub 1/3 cup canned, crumbled, cooked bacon or imitation bacon bits for the 8 slices bacon

ArjukanpoKarate
03-17-2003, 03:05 AM
Sun-Dried Tomato Sauce with Bay Scallops Over Whole-Wheat Pasta

It's not as hard as it sounds.
Serves 4
Prep time: 5 min
Cook time: 10 min (not including cooking pasta)

1 cup sun-dried tomatoes
2 cups reduced-sodium, nonfat vegetable broth or water
2 garlic cloves
1 tablespoon balsamic vinegar
1 pound bay scallops
1/4 cup chopped fresh basil
12 ounces uncooked whole-wheat spiral pasta
8 teaspoons grated Parmesan cheese
Salt and ground black pepper

In a blender,combine sun-dried tomatoes, broth, garlic and vinegar. Puree until smooth. Transfer mixture to a medium saucepan and set over medium heat. Cover and simmer 5 min. Add scallops, cover and simmer 5 min, until scallops are tender. Remove from heat and stir in basil. Season to taste with salt and pepper.
Meanwhile, cook pasta according to package directions. Drain and divide equally among four bowls. Spoon sauce over pasta. Top with grated Parmesan cheese (2 teaspoons per serving.

Per serving -- (3 oz pasta, 1 cup sauce, 2 teaspoons Parm) 449 cal, 3.5 g fat, 70 g carbs, 35 g protein, 9 g fiber.

ArjukanpoKarate
03-17-2003, 03:08 AM
PROTEIN SHAKE IDEAS

- milk + protein powder

now say you wanna add some fats
- throw in some flaxseed oil (a teaspoon will to)

and maybe you're running low on protein
- throw in an egg or two (be CAREFUL with this, if your eggs aren't well take care of and refrigerated they maybe breeding salmonella which can be toxic... so BE CAREFUL) - also good if u want to add some fats.

Bit of flavor
- ice cream (low fat, good for carb rush or bulking)
- strawberries
- bananas
- yoghurt
- ice cubes (nice and COLD)
- peanut butter (low fat)

Just some random thoughts

- The Jake

ArjukanpoKarate
03-17-2003, 03:10 AM
Protein pancakes.

5 egg whites

1 whole egg

½ cup oats (¾ if you want more carbs)

1 tsp cinnamon or pumpkin pie spice

1 tsp vanilla extract or any flavor

1 tsp of equal or sweet and low brown sugar

½ tsp baking powder

Add nuts or fruit to batter

(1/3 cup crushed pineapple is good)

Add water or juice (if needed) to make a medium consistency

Refrigerate overnight. Make your pancakes in the morning

Spray griddle with Pam

Brown on each side

MY FAVORITE---Tuna Patties

1 can tuna, drained

1/2 celery stalk, chopped

1 tbsp onion, chopped

10 mini rice cakes, any flavour

2-3 egg whites

Chop celery, onion and rice cakes in food processor. Mix w/ tuna and egg whites. Fry in pan sprayed w/ pam. Make small patties about the size of a mini rice cake. These are amazing & don't taste like tuna at all. Dip in ketchup, seafood sauce, etc or eat plain

ArjukanpoKarate
03-17-2003, 03:12 AM
Black Bean Burritos
8 Flour tortillas (6"diameter)
1 Jar (12oz) fat-free black bean dip
1 Cup shredded Monterey Jack cheese
1 Pkg (10oz) prewashed shredded lettuce
1 Jar (10oz) salsa


1. Preheat the oven to 400 F.

2. Wrap the tortillas in a paper towel, and microwave on high for 30 sec to soften.

3. Place 2 tablespoons of the bean dip, 2 tablespoons of the cheese, and a sprinkling of the lettuce in a linedown the center of each tortilla. Roll up, and place on a foil lined tray. Place 1 tablespoon of the salsa over each burrito.

4. Bake for 10 min. Serve with extra salsa on the side.

Makes 4 servings (2 tortillas per serving)

Per serving: 503 cal, 13 g fat, 25 mg chol, 9 g fiber, 1,551 mg sodium.

ArjukanpoKarate
03-17-2003, 03:14 AM
Grilled Ahi Tuna Salad
It looks hard but it's not.

2 tbsp olive oil (marinade)
1/2 cup freshly squeezed orange juice
1 lemon, juice and zest
1 tsp cilantro, chopped
1/4 tsp fresh cracked black pepper (not a must you can use the already cracked and ground kind)
6 tbsp water
1/10 tsp saffron (4 threads)
1 small potato, peeled and diced
2 cloves garlic, peeled and crushed
2 tsp olive oil (aioli)
1 baguette, sliced lengthways in four and toasted
4 tbsp balsamic vinegar
2 4oz Ahi Tuna steaks
1/2 zucchini, sliced into long strips
1/2 head radicchio lettuce, sliced into 4 wedges
2 handfuls mixed leaf greens
1 small red onion, peeled and sliced
1 red bell pepper, cored, seeded, and julienned

Citrus Marinade:
Combine olive oil, orange juice, lemon zest and juice, cilantro and pepper in a mixing bowl and stir well. Add Ahi Tuna, zucchini slices and radicchio wedges to marinade and place in the refrigerator for 20-30 min.

Aioli:
Combine water, saffron, patatoes and garlic in a saucepan. Bring to boil. Reduce heat and cook for 10 min or until potatoes are cooked. Mash potatoes and whisk in extra virgin olive oil. Spread potato mixture evenly on toasted baguette.

Balsamic Syurp:
Add balsamic vinegar to a saucepan. Bring to a boil. Reduce heat andsimmer until sauce is thick.

Grilled Ahi Tuna and Vegetables:
Brush grill pan with olive oil. Grill marinated Ahi Tuna until golden brown on all sides ( approximately 10-15sec on each side). Grill zucchini and ridicchio for approximately 1 min.

To Serve:
Place a handful of mixed leaf greens on each plate. Surround lettuce with grilled zucchini, radicchio and aioli croutons. Top with grilled Ahi Tuna, sliced onions and red peppers. Drizzle olive oil and balsamic vinegar syrup over thesalad.

2 portions: Cal 279, pro 38.7g, carbs 30.7g, fat 12.1 g

ArjukanpoKarate
03-17-2003, 03:15 AM
Quick and Easy Chicken Wraps
1 cup nonfat plain yogurt
1/2 teaspoon jarred minced garlic
1/2 cup loosely packed, roughly chopped herbs (cilantro or mint)
Salt and pepper to taste
3 cups diced, fully cooked chicken breast
4 large whole-wheat tortillas
3-5 pre washed lettuce slices (large enough to cover tortilla surface)

In a medium mixing bowl, combine yogurt, garlic and herbs. Stir until blended. Salt and pepper to taste. Add chicken breast and stir until well coated. Place lettuce slices and 1/4 of chicken mixture on a whole-wheat tortilla and wrap up. Repeat x 3.

per serving (1 wrap) Cal 246, Fat 4 g, Carbs 18.5 g, Pro 34 g, Fiber 10 g, Calcium 174 mg.

You can also add:

Mango, slice 1 mango and divide equally among all 4 warps. Adds Cal 33, Carbs 8 g, Fiber 1 g, Calcium 5 g.

Avocado, slice 1 Avocado and divide equally among all 4 warps. Adds Cal 76, Fat 5 g, Vit A,B,C and potassium.

ArjukanpoKarate
03-17-2003, 03:17 AM
Chilled Spinach and Cucumber Soup
2 teaspoons margarine
2 cups peeled, seeded, and cubed cucumber
2 cups canned low-sodium chicken broth, undiluted
2 cups tightly packed torn fresh spinach
1 teaspoon chopped fresh dill
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
Add a dash of ground nutmeg
3/4 cup nonfat sour cream, divided
1/2 cup plain nonfat yogurt


Melt margarinr in a med saucepan over med heat. Add cucumber; saute 10 min or until lightly browned. Add broth; bring to a boil. Cover, reduce heat, and simmer 2 min. Let cool slightly.

Place cucumber mixture in container of an electric blender or food processor; cover and process until smooth. Pour into a bowl; add 1/2 cup sour cream and yogurt, stirring with a wire whisk. Cover and chill.

To serve, ladle soup into individual bowls; top each with 1 tablespoon sour cream.

Per serving: 95 cal, 2.9g fat, protein 7.1 g, carb 9.7g, chol 1mg, sodium 212mg

ArjukanpoKarate
03-17-2003, 03:19 AM
Here's one I just whipped up on the fly Arju wanted me to post here coz she was impressed with it. Tangun, Yeti, you boys should be impressed.

I have no name for this btw, call it Jake's POWAAAAA Protein Meal or some other gay name, I dunno... *shrug*

Half a tub of cottage cheese (approx. 250g)
One banana
Two teaspoons of honey
Some cinnamon

- Pour cottage cheese into a bowl,
- Chop up banana
- Pour honey on top
- Sprinkle some cinnamon on top
- Mix it up

Enjoy.

- The Jake

ArjukanpoKarate
03-17-2003, 03:21 AM
Chicken Salad with Raspberries and Walnuts
Serves 4
Prep time 10 min
cook time 2-3 min

1/4 cup chopped walnuts
4 cooked skinless chicken breast halves, cut into 1-inch cubes
1 cup fresh raspberries or a combination of raspberries and blackberries
2 green onions, chopped
1 tablespoon raspberry white wine vinegar
1 tablespoon olive oil
2 teaspoons dijon mustard
Salt and Black pepper
4 boston lettuce leaves, rinsed well and patted dry
4 whole-wheat pita pockets, halved

Place walnuts in a small skillet and set pan over medum-high heat. cook 2-3 min, until nuts are golden brown, shaking the pan frequently. Set aside.
In a large bowl, combine chicken, raspberries, green onions and walnuts. Toss gently to combine.
In a small bowl, whisk together vinegar, oil and mustard. Add to chicken mixture and toss to coat. Season to taste with salt and pepper.
Stuff lettuce leaves into pita pockets. Spoon chicken salad into pita and serve.

Per serving (1 pita, 1 cup chicken salad, 1 lettuce leaf.)
410 cal, 13g fat, 39g carbs, 34g pro, 7g fiber, 43mg calcium, 3mg iron.

Hope you like it.

ArjukanpoKarate
03-17-2003, 03:22 AM
Curried Chicken With Cabbage
Serves 4
Prep time: 20min. / Cook time: 16min.
Nutrient note: Almonds are a good source of healthy monounsaturated fat. The white meat of chicken is a high quality source of lean protein. Cabbage contains cancer fighting indoles, while apples contain hunger supressing pectin and are loaded with vitamins A, B, C, iron and potassium as well as cholesterol lowering soluble fibre.

6 teaspoons olive oil
1/2 cup chopped red onion
1/4 cup slivered almonds
2 cloves garlic, minced
1 pound skinless, boneless chicken breasts, cut into 2 inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups redued sodium chicken broth
2 cups green cabbage, cut into 2 inch pieces
2 yellow delicious apples, cored and diced
1/4 cup chopped fresh cilantro
1 cup quinoa, cooked according to package directions

Heat olive oil in a large nonstick skillet over medium heat. Add onion, almonds and garlic and saute 2 min, until nuts are golden. Add chicken and saute 3 minutes, until golden brown on all sides.

Add curry, coriander, salt and pepper. Stir to coat. Add broth; bring to a boil. Add cabbage; reduce heat to medium-low and simmer 10min, until chicken is cooked through and liquid is reduced. Add apples and simmer 1min to heat through.

Remove from heat and stir in cilantro. Serve over quinoa.

Nutrion Score per serving (1 1/2 cups chicken mixture and 1/2 cup quinoa): 409 calories, 27% fat (12g; 2g saturated), 40% carbs (41g), 33% protein (34g), 7g fibre, 72 mg calcium, 2mg iron, 540mg sodium.

ArjukanpoKarate
03-17-2003, 03:24 AM
Power Pancakes:

1 label directed serving of flavorless powdered protein
1 egg
1/2 cup fat free milk
1 cup all purpose flour

1: mix together all ingredients in a bowl and beat 20 strokes.
2: Put 4' diameter circle shaped servings in pan and cook until both sides are brown and middle is done.
3: Serve with low fat syrup or with honey(my preference).

Great with soy bacon or imitation eggs and sausage.

ArjukanpoKarate
03-17-2003, 03:25 AM
A Quick Snack
1 cup Strawberry Banana yogurt

5 Strawberries

1 Banana


1. Cut up the fruit.

2. Mix in a bowl.


Enjoy!

P.S. If you want more Protein add some low fat cottage cheese to it. Very yummy.

ArjukanpoKarate
03-17-2003, 03:27 AM
1 strip turkey bacon, chopped
2 tablespoons chopped green sweet pepper
1/8 teaspoon salt (optional)
1/8 teaspoon ground cumin
1/8 teaspoon crushed red pepper (optional)
2 large egg whites, slightly beaten, or 1/4 cup refrigerated egg product
2 tablespoons chopped tomato
3 - 4 dashes bottled hot pepper sauce (optional)
1 8-inch fat-free flour tortilla, warmed
DIRECTIONS

In a medium nonstick skillet cook bacon until crisp. Add green pepper, cumin, and salt and crushed red pepper, if desired. Cook for 3 minutes. Add egg whites or egg product; cook for 2 minutes. Stir in tomato and hot pepper sauce, if desired. Spoon onto tortilla and roll up. Makes 1 serving.



NUTRITIONAL INFORMATION

1 serving:Calories 185;Fat 3g(Saturated 1g);Cholesterol 10mg;Sodium 643mg;Carbohydrate 27g(Dietary Fiber 2g);(Protein 11g)

ArjukanpoKarate
03-17-2003, 03:28 AM
INGREDIENTS
1 6-ounce can frozen pineapple juice concentrate, thawed
4 cups cubed, seeded watermelon
1 12-ounce can flavored sparkling water
DIRECTIONS

In a blender container or food processor bowl, combine pineapple juice concentrate and watermelon. Cover and blend or process until smooth. Pour into four goblets. Divide the sparkling water among the four goblets and stir to combine. Garnish each glass with a lime slice and a lime peel curl. Makes 4 servings.


Food exchanges: 2 fruit, 1/2 starch.



NUTRITIONAL INFORMATION

1 serving:Calories 145;Fat 1g(Saturated 0g);Cholesterol 0mg;Sodium 22mg;Carbohydrate 35g(Dietary Fiber 1g);(Protein 2g)

ArjukanpoKarate
03-17-2003, 03:29 AM
Chicken Tacos - 6 Servings Partner Highlights

Cooked chicken and canned chilies make these family-pleasing tacos easy to fix. If you have time, warm the taco shells in the oven or microwave.

Presented by:

Total time to prepare: 15 min


INGREDIENTS
1 cup chopped onion
1 clove garlic, minced
2 cups chopped cooked chicken or two 5-ounce cans chunk-style chicken
1 8-ounce can tomato sauce
1 4-ounce can chopped green chilies, drained
12 purchased taco shells
2 cups shredded lettuce
1 medium tomato, seeded and chopped
1/2 cup finely shredded cheddar or Monterey Jack cheese (2 ounces)
DIRECTIONS

1. Lightly coat a 10-inch skillet with nonstick spray coating. Add onion and garlic; cook until tender.


2. Stir in chicken, tomato sauce, and green chilies; heat through.


3. Divide chicken mixture among taco shells. Top with lettuce, tomato, and cheese. Makes 6 servings.



NUTRITIONAL INFORMATION

1 serving:Calories 283;Fat 12g;Cholesterol 51mg;Sodium 729mg;Carbohydrate 25g;(Protein 20g)

ArjukanpoKarate
03-17-2003, 03:39 AM
Ingredients
1 bunch broccoli, stems removed, tops cut into bit-size pieces
1 tbsp. fresh gingerroot, chopped
2 garlic cloves, minced
5 tbsp. rice wine vinegar
3 tbsp. honey
5 tbsp. soy sauce, light
3/4 cup water
1 1/2 tsp. cornstarch
6 tbsp. black peppercorns
4 tuna steaks, about 5 ounces each
1 tbsp. olive oil
2 scallions, chopped
1/4 cup cilantro, chopped


Directions
Estimated Time: 45 minutes


1 Combine the garlic, ginger, vinegar, honey, soy sauce, and 2/3 of the water; whisk well. Combine the cornstarch and remaining water with a wire whisk. Stir the cornstarch slurry into the soy mixture using a wire whisk.


2 Roughly grind peppercorns in a spice grinder, about 15-20 pulses. Transfer the ground peppercorns to a shallow bowl. (If time permits, toast peppercorns before grinding them.)


3 Coat both sides of the tuna with the crushed peppercorns. Spray a large sauté pan with nonstick cooking spray and heat over medium-high heat.


4 Add the tuna to the heated pan and cook, in batches if needed, about 3 minutes on each side. Remove and keep warm in a 200 degrees F (95 degrees C) oven. Wipe the pan clean and add the oil.


5 Add the broccoli and soy mixture; simmer 3 minutes. Stir in the scallions and cilantro. Remove the broccoli with a slotted spoon when tender but still retaining a slight crunch.


6 Divide the broccoli among plates. Arrange in a single layer and place a piece of tuna on top. Spoon the soy mixture over the tuna steaks.

ArjukanpoKarate
03-17-2003, 03:52 AM
Grilled Chicken, Beet and Cucumber Salad with Feta and Yogurt Dressing

Ingredients

For the dressing:
1 teaspoon Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1/2 cup non-fat yogurt
salt to taste
freshly ground black pepp

For the chicken:
1 cup non-fat plain yogurt
1 clove garlic, minced
1 shallot, minced
2 tablespoons honey
2 tablespoons chopped fresh cilantro leaves
1 lemon
4 skinless, boneless chicken breasts, about 4 to 6 ounces each

For the salad:
8 small beets, boiled, peeled and cut into wedges
4 small red Bliss potatoes, boiled and cut into wedges
1 medium cucumber, peeled and sliced
8 cups mixed baby greens
1/2 cup crumbled feta cheese


Directions
For the dressing:
1. Whisk the mustard and lemon juice together. Continue whisking and add the olive oil and yogurt. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 3 days.)
For the chicken:
1. Combine the yogurt, garlic, shallot, honey, cilantro, lemon juice and zest in a bowl. Add the chicken and coat it evenly with the marinade. Cover the bowl and refrigerate for at least 1 hour or overnight.
2. Preheat the grill.
3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.
4. Place the chicken on the hot grill and cook until the juices run clear, about 6 to 8 minutes per side. Set aside to cool.
For the salad:
1. When the chicken is cool enough to handle, slice it into strips and place it in a mixing bowl. Add the beets, potatoes, cucumber and half of the dressing and toss to combine.
2. In a separate bowl, toss the greens with the remaining dressing.
3. To serve, arrange the greens on individual plates, place the chicken mixture on top and sprinkle with feta cheese.

zioxoiz
03-17-2003, 04:04 AM
perfect time to go shopping tomorrow.

zioxoiz
03-17-2003, 04:07 AM
please keep them coming, specially the snack ideas, any ideas on what I can do to take with me to work that dont need cooking (i dont mind a lot of prep work, but i need some things that i can grab and eat)

Zen
03-18-2003, 10:51 PM
Thanks for all the recipes. Keep em coming. I'll be trying some of them soon.

The Jake
03-19-2003, 05:02 AM
This is awesome.

I miss you making me this stuff.

Can't wait for you to make me a nice batch of protein pancakes when I get off the plane back to LA.... *hint* *hint*

- The Jake

Aaron Bizarre
03-19-2003, 05:15 PM
Arju, how is soy bacon? Im Vegetarian (been almost a year) and am looking for new ideas not to have the same bland thing. Does it taste like real bacon?

have you ever tried Boca?

ArjukanpoKarate
03-20-2003, 01:12 AM
Originally posted by xaidaix
please keep them coming, specially the snack ideas, any ideas on what I can do to take with me to work that dont need cooking (i dont mind a lot of prep work, but i need some things that i can grab and eat)

Sure not a prob. Will have some up for you soon.

ArjukanpoKarate
03-20-2003, 01:14 AM
Originally posted by Aaron Suave
Arju, how is soy bacon? Im Vegetarian (been almost a year) and am looking for new ideas not to have the same bland thing. Does it taste like real bacon?

have you ever tried Boca?


It's been awhile since I've had soy bacon, but it was really good. I can't remember if I've had Boca or not.


I'll ask my friend, who is a Vegetarian, what kind of Soy Bacon she likes best. :)

ArjukanpoKarate
03-20-2003, 01:16 AM
Originally posted by The Jake
This is awesome.

I miss you making me this stuff.

Can't wait for you to make me a nice batch of protein pancakes when I get off the plane back to LA.... *hint* *hint*

- The Jake


I'll see what I can do, Babe. :lovers:

handjobs4dollars
03-20-2003, 01:44 AM
banana protein shake's sound good.

ArjukanpoKarate
04-06-2003, 04:34 AM
This I just made for my fam and they all loved it. I give this dish 5 stars. :cool:

Serves 4
Prep time 5-10 min
Cook time 10-15 min

1 bag bowtie pasta (about 12 ounces)

4 tablespoons slivered almonds

1 cup nonfat sour cream

2 tablespoons nonfat mayonnaise

1 tablespoon sherry vinegar

1 cup green grapes

1 cup red grapes

2 stalks celery, chopped fresh mint

Salt and pepper if you like


Cook pasta in a large pot of boiling water according to bag instructions. Drain and place in a bowl.

While pasta cooks cut up grapes, celery and mint.
Add sour cream, mayonnaise and vinegar to the pasta and toss to coat noodles. Fold in grapes, celery, almonds, and mint. Add salt and pepper to taste.

Very easy and really good. :)

Nutrition Score per serving (2 cups) 470 calories, 11% fat (6g), 74% carbs (87g), 15% protein (18g), 3g fiber, 125mg calcium, 4 mg iron, 110mg sodium.

ArjukanpoKarate
04-06-2003, 04:50 AM
A low-cal morning wake-up shake

Pineapple is rich in vitamin C and folate. Flaxseed oil provides Omega-3 fatty acids - brain food to start theday. Tofu is a good protien source, provides the creamy texture and lowers bad (LDL) cholesterol.

Serves 2

Prep time 5 min

1/2 cup lowfat silken tofu

3/4 cup frozen pineapple chunks

1/2 cup lowfat coconut or pina colada flavor yogurt

1 tablespoon flaxseed oil

1/4 teaspoon coconut extract

1/3 cup water


In a blender mix tofu and pineapple chunks on whip setting for about 20 sec, until well incorporated. Next, add yogurt, flaxseed oil, coconut extract and water. Continue to whip for 15 sec. Freez leftovers.

Nutrition Score per serving ( 7 ounces ) 132 calories, 45% fat (7g), 49% carbs(16g), 6% protein (2g), 292 mg calcium, 33 mg sodium.

Magic Man
04-06-2003, 07:23 AM
Originally posted by ArjukanpoKarate
So here is my mom's recipe for Tuna Salad or Sandwiches.

2 or 3 6oz cans Tuna
1 tablespoon dried minced onion or 2-3 green onions diced small
1/2 cup celery, diced small
2 tablespoons sweet pickle relish
2-3 boiled eggs (if you want)
1 tablespoon lemon juice
salt and pepper to your taste
About 2 tablespoons mayonnaise
1 tablespoon mustard

Mix in a bowl
Eat by it's self or put it on two pieces of bread.

Hope you like it.

hooray for arju!

The Golden Bear
04-26-2003, 03:14 AM
Originally posted by Aaron Misery

have you ever tried Boca?

I love Boca Aaron.

LOVE it.

ArjukanpoKarate
05-03-2003, 05:29 PM
Serves 1

Prep time 5 min


1 tablespoon peanut butter
1/2 cup lowfat vanilla frozen yogurt
1 tablespoon silvered or sliced blanched almonds
2 teaspoons flaxseed oil
1/4 teaspoon almond extract
1/3 cup lowfat milk


In a blender mix peanut butter and frozen yogurt on whip for about 5 seconds. Add almonds, flaxseed oil and almond extract and whip for 5 seconds. Add milk and whip for an additional 5 seconds.


Nutrition Score per serving (7ounces):
369 cal, 57% fat (26g), 31% carbs (32g), 12% protein (12g), 272mg clacium, 1.9g fiber, 213mg sodium.

ArjukanpoKarate
06-13-2003, 05:04 PM
TTT

More to come very soon

DOGGx0
06-13-2003, 07:23 PM
thank you VERY much. my 20 lb stomach can use some good dieting. :)

ArjukanpoKarate
05-14-2004, 05:32 PM
TTT !!!!!!!!!!!

ArjukanpoKarate
05-14-2004, 06:07 PM
Prep time 10 min
Total time 45 min
Serves about 4 people

This recipe uses pork, but you can also use chicken or lamb.
If you are going to use wooden skewers, soak them in water for about 30 min before grilling.

¼ cup fresh orange juice plus 1 tablespoon freshly grated zest, and orange wedges for garnish

5 garlic cloves, finely chopped

2 tablespoons coarsely chopped fresh thyme plus sprigs for garnish

1 tablespoon Dijon mustard, coarse salt and ground pepper

¼ cup extra-virgin olive oil

1 ¼ pounds boneless pork loin, cut into 1 ½ inch cubes


1. Whisk together orange juice and zest, garlic, thyme, mustard, 1 teaspoon salt, ½ teaspoon pepper in a large bowl. Whisking constantly, pour in oil in a slow, steady stream; whisk until emulsified. Add pork; toss to coat. Cover bowl with plastic wrap, and let pork marinate 20 min at room temperature.
2. Heat a grill or grill pan until medium-hot. Thread 5 or 6 cubes of pork onto each of 4 skewers; season with salt and pepper. Discard marinade. Grill pork, turning occasionally, until cooked through and slightly charred, about 12 min. Garnish with thyme and orange wedges.

DOGGx0
05-26-2004, 07:44 PM
Damn, that **** sounds mad good.

ArjukanpoKarate
06-02-2004, 02:42 PM
I'll add more recipes later on this week.

ArjukanpoKarate
09-30-2004, 08:10 PM
5 medium plum tomatoes, halved lengthwise, seeded, and thinly sliced
1/4 red onion, peeled, halved lengthwise, and thinly sliced
1 Kirby cucumber, halved lengthwise and thinly sliced
A generous drizzle of extra-virgin olive oil, about 2 tablespoons
2 splashes red wine vinegar
Coarse salt and black pepper


Dress the tomatoes, onions, and cucumber with olive oil, red wine vinegar, salt, and pepper.


Fast and easy.

ArjukanpoKarate
09-30-2004, 08:13 PM
1 bag mixed baby greens, 10 ounces
1 can mandarin oranges, drained
1/4 English or European seedless cucumber, thinly sliced
2 tablespoons rice wine or white vinegar, eyeball it
2 teaspoons sugar
3 tablespoons vegetable oil, eyeball it
1 teaspoon toasted sesame oil
Sesame seeds, for garnish, 2 tablespoons
Salt and freshly ground black pepper


Combine greens, oranges and cucumber in a salad bowl. In a small bowl, combine vinegar and sugar. Whisk in vegetable oil and sesame oil. Pour dressing over salad. Add sesame seeds, salt and pepper and toss.


Makes about 4 servings

Takes about 10 min to make.


Another fast and easy recipe.