Hey guys. I'm in the need for some fresh recipes for workout days, preferably for muscle building, but anything goes! I've got a few that I like and use frequently, but I'd love some new flavours and ideas. Doesn't have to be anything complicated (of course, can be), just simple snacks works too, something to trigger that innovative mind. I'll get the ball rolling, simple stuff really.
Chicken wok:
2x chicken breast (Yes, 2, I'm a grown up hungry man.)
Onion
Red paprika
Carrots
Green peas
Baby corn
Green beans
Mushroom
Fry up the chicken breasts (for all frying I use an oil that's a mix between olive, canola and safflower), dice when done, put aside. Fry up the rest of the veggies and mushroom of your choice (nothing canned, only fresh goes here! also, fry up the mushrooms by themselves first for best result), add the chicken back in, then it's time to add the spices. I usually add worchestershire sauce, HP sauce, red curry paste, small pinch chili powder, coriander (the green leaves, not the brown powder), garlic. This is a fairly average dish without the spices, experiment!
Tuna salad:
Can of tuna
Iceberg salad
Ruccola salad
Cucumber
Tomatoe
Sundried tomatoes
Canned maize
Orange paprika
Onion
Feta cheese
Pinch og salt & pepper
Dash of balsamico + olive oil
Extremely simple, but oh so tasty dish. Usually I'll have a slice of bread on the side.
Next?
Favourite recipes
Moderators: Boss Man, cassiegose
Re: Favourite recipes
I love this one. Tastes like a fatty corn chowder but its healthy!! I got it from http://shareitfitness..com/
Hope you like it as much as I do:)
2 tablespoons butter
1/4 cup chopped onion
1/4 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tablespoons all-purpose flour
3 cups 2% reduced-fat milk
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)
1 1/2 cups fresh or frozen corn kernels (about 3 ears)
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 (14 3/4-ounce) can cream-style corn
Prep: Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).
Nutritional Information:
Calories: 257 (28% from fat)
Fat: 8.1g (sat 4.4g,mono 2.4g,poly 0.8g)
Protein: 19.1g
Carbohydrate: 28.6g
Fiber: 1.9g
Cholesterol: 52mg
Iron: 0.4mg
Sodium: 668mg
Calcium: 165mg
Hope you like it as much as I do:)
2 tablespoons butter
1/4 cup chopped onion
1/4 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tablespoons all-purpose flour
3 cups 2% reduced-fat milk
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)
1 1/2 cups fresh or frozen corn kernels (about 3 ears)
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 (14 3/4-ounce) can cream-style corn
Prep: Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).
Nutritional Information:
Calories: 257 (28% from fat)
Fat: 8.1g (sat 4.4g,mono 2.4g,poly 0.8g)
Protein: 19.1g
Carbohydrate: 28.6g
Fiber: 1.9g
Cholesterol: 52mg
Iron: 0.4mg
Sodium: 668mg
Calcium: 165mg
Re: Favourite recipes
Chili has to be one of favourite foods. And for someone whos trying to gain weight I figure its pretty up there for greatness. Vitamin C, Protein, carbs and fiber. + its amazingly cheap and you can just freeze it.
500g lean ground beef
1 small onion
1 bell pepper
3 cloves of garlic
2 tsp chili powder
1 tsp chili pepper seeds
2 cans of red kidney beans
1 can diced tomatos(unless you feel energetic and wanna stew your own)
1 can tomato paste
brown and drain the meat, then fry all the veggies. Toss in a slow cooker for about 4 hours.
500g lean ground beef
1 small onion
1 bell pepper
3 cloves of garlic
2 tsp chili powder
1 tsp chili pepper seeds
2 cans of red kidney beans
1 can diced tomatos(unless you feel energetic and wanna stew your own)
1 can tomato paste
brown and drain the meat, then fry all the veggies. Toss in a slow cooker for about 4 hours.
Re: Favourite recipes
Capsicum might be one to try if you like Peppers, as Vit C is an Iron booster but I'm 99.9% certain Capsicum is too, whereas I'm not Chilli Peppers are, except for the Vit C content.
Might be worthwhile experimenting, to see if any of your Pepper based recipes drastically alter, when you use Capsicum instead of Chillies. It's still Pepper in any case, just a different type.
Might be worthwhile experimenting, to see if any of your Pepper based recipes drastically alter, when you use Capsicum instead of Chillies. It's still Pepper in any case, just a different type.
Re: Favourite recipes
Baked chicken with chorizo, lemon, black olives, served with sweet potato wedges:
4 chicken breasts
1 lemon in slices
1 cup black olives
100 grams chorizo
5 cloves garlic
1 red paprika
6 shallots, or 1 onion
a glass of white wine, or chicken stock
2 tablespoons olive oil
half a tablespoon smoked chili powder, or regular powder, or a BBQ sauce with smoked flavour.
salt & pepper
Put the chicken, lemon, olives, chorizo, onion and paprika in a pan. Brush the olive oil over the chicken and pour on the stock/wine, add chilipowder, salt and pepper. 30mins in the oven at 200C (390F).
Slice the sweet potatoes into wedges and put into a plastic bag. Add a good dash of oil and crushed garlic into the bag, mix well, put into a pan (same as the chicken if the serving is not too large) and add salt & pepper. 30 mins in the oven at 200C (390F). If you like the sweet potatoes with a bit of crust, let them sit for another 5-10 mins at a bit higher temp.
Enjoy.
Underwhelming response so far, I'm sure there's some hidden gems out there!
4 chicken breasts
1 lemon in slices
1 cup black olives
100 grams chorizo
5 cloves garlic
1 red paprika
6 shallots, or 1 onion
a glass of white wine, or chicken stock
2 tablespoons olive oil
half a tablespoon smoked chili powder, or regular powder, or a BBQ sauce with smoked flavour.
salt & pepper
Put the chicken, lemon, olives, chorizo, onion and paprika in a pan. Brush the olive oil over the chicken and pour on the stock/wine, add chilipowder, salt and pepper. 30mins in the oven at 200C (390F).
Slice the sweet potatoes into wedges and put into a plastic bag. Add a good dash of oil and crushed garlic into the bag, mix well, put into a pan (same as the chicken if the serving is not too large) and add salt & pepper. 30 mins in the oven at 200C (390F). If you like the sweet potatoes with a bit of crust, let them sit for another 5-10 mins at a bit higher temp.
Enjoy.
Underwhelming response so far, I'm sure there's some hidden gems out there!
-
fitoverforty
- VETERAN
- Posts: 3543
- Joined: Fri Apr 17, 2009 12:47 pm
Re: Favourite recipes
This is one of favorite side dishes:
Baked Zucchini w/Parmesan:
2 or 3 Zucchini halved lengthways, then cut in 1/4 " strips
Place on cooking sheet, drizzle with Sun Dried Tomato Basil Salad Dressing (or olive oil, and your favorite seasonings), top with fresh grated Parmesan cheese.
Bake at 400 degrees for about 15 minutes, then take out, set oven to broil.
Top the zucchini with shredded mozz./cheddar blend cheese and return to oven on top rack to broil for just a minute, until lighted browned.
You can do this with squash or sliced mushrooms and onions (onions add alot of flavor) or all of them together.
Enjoy!
Baked Zucchini w/Parmesan:
2 or 3 Zucchini halved lengthways, then cut in 1/4 " strips
Place on cooking sheet, drizzle with Sun Dried Tomato Basil Salad Dressing (or olive oil, and your favorite seasonings), top with fresh grated Parmesan cheese.
Bake at 400 degrees for about 15 minutes, then take out, set oven to broil.
Top the zucchini with shredded mozz./cheddar blend cheese and return to oven on top rack to broil for just a minute, until lighted browned.
You can do this with squash or sliced mushrooms and onions (onions add alot of flavor) or all of them together.
Enjoy!
Re: Favourite recipes
I am a mad foodie so I'll try and post some up here in the next while to keep you company!
Re: Favourite recipes
Bossman, Bell peppers are Capsicum thats just there fancy name. And I dont get the powder just use the entire pepper. There not much for heat though thats why I add the chilli pepper seeds just to spice it up.
Re: Favourite recipes
i found this at http://www.great-workout.com/nutrition/ ... -facts.cfm" onclick="window.open(this.href);return false; if that helps
The bell pepper (also known as Capsicum) is:
Low in Saturated Fat, Cholesterol, and Sodium
High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium
The bell pepper (also known as Capsicum) is:
Low in Saturated Fat, Cholesterol, and Sodium
High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium
Re: Favourite recipes
Wasn't aware of the Capsicum thing, as I'm not really a Pepper eater. so I thought they were a different type. Fair enough 
.
.-
ninasimren
- STARTING OUT
- Posts: 2
- Joined: Tue Feb 02, 2010 7:59 am
Re: Favourite recipes
Trout with pine nut sauce (i luv it)
four trouts
juice of half lemon
two tbsp flour
pepper & salt
five tbsp pine nuts
six oz / 160 grams butter
six tbsp white vermouth
one and half tbsp chopped parsley
Clean and rinse the trout, open them and take out the bones.
Mix the flour with salt and pepper to taste and liberally dust the inside and outside of the trout.
Roast the pine nuts in a hot skillet, shaking the pan continuously till the nuts are light brown. Put them on absorbent paper to drain.
Use two skillets to fry the trout. Put 1/3 of the butter in each skillet and fry the fish three minutes on each side. Put them on an oven dish and keep the fish warm in the oven at low heat.
Pour the grease from the one skillet into the other and add the rest of the butter. Heat until the butter is light brown. Add the lemon juice and vermouth, bring to a boil and stir in the baked flour pieces left over from frying the fish. Add salt and pepper to taste.
Add the parsley and the pine nuts and bring to a quick boil again.
Arrange the trout on a serving dish and pour the sauce over them. Serve with French fries and a tomato-lettuce salad.
four trouts
juice of half lemon
two tbsp flour
pepper & salt
five tbsp pine nuts
six oz / 160 grams butter
six tbsp white vermouth
one and half tbsp chopped parsley
Clean and rinse the trout, open them and take out the bones.
Mix the flour with salt and pepper to taste and liberally dust the inside and outside of the trout.
Roast the pine nuts in a hot skillet, shaking the pan continuously till the nuts are light brown. Put them on absorbent paper to drain.
Use two skillets to fry the trout. Put 1/3 of the butter in each skillet and fry the fish three minutes on each side. Put them on an oven dish and keep the fish warm in the oven at low heat.
Pour the grease from the one skillet into the other and add the rest of the butter. Heat until the butter is light brown. Add the lemon juice and vermouth, bring to a boil and stir in the baked flour pieces left over from frying the fish. Add salt and pepper to taste.
Add the parsley and the pine nuts and bring to a quick boil again.
Arrange the trout on a serving dish and pour the sauce over them. Serve with French fries and a tomato-lettuce salad.