What’s up gang? Hope you have had a great week since its almost over.
I’ve been picking up my workouts the last couple of weeks (thanks Neil) and have been eatin like a freakin horse too! I know I know you don’t have to tell me, just because I used the calories doesn’t mean that I get to put back even more.
I’ve been pretty good, I use recipes like the 3 listed below.
The first 2 come from Dave The Muscle Chef, and last one is one of my all time favorites, which I made last Saturday.
Enjoy, and tell me what else you would like to see.
SWEET POTATO PANCAKES
Makes 1 Serving
Ingredients:
– 6oz Sweet Potato
– 1/2 cup Oatmeal
– 4 Egg Whites (easier to use liquid)
– 1 Egg (with yolk)
– 1/2 teaspoon of Vanilla Extract
– 1/2 teaspoon of Cinnamon
– 1/4 cup Fat Free Plain Yogurt
Directions:
1. Pierce the sweet potato a few times with a fork. Wrap in a paper
towel and cook in the microwave for 5 minutes at full power, or
until tender. Cool slightly, and remove the skin with a small knife.
2. Meanwhile, process the oats in a blender or food processor until
powdery. Transfer the oats to a large bowl. Break the sweet potato
into chunks, and place in the food processor. Blend until smooth.
Transfer to the bowl with the oats, and stir in the egg, egg
whites, vanilla, cinnamon and yogurt.
3. After mixing together all the ingredients in a blender, spray
some cooking spray, drop a big spoonful onto the pan,
flipping when bubbles start to form.
CHICKEN NUGGETS,
Makes 6 Servings
Ingredients
– 3 x 6oz boneless, skinless chicken breasts
– 1/4 cup oat bran
– 1/4 cup of wheat germ
– 1 Tbsp ground flaxseed
– 1/4 cup ground almonds
– 1/2 teaspoon sea salt
– 1/2 teaspoon ground pepper
– Garlic powder (pinch)
– 1/2 cup water or low-sodium chicken broth
– 1 large egg white
Directions:
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
ALBONDIGAS SOUP
INGREDIENTS
• 2 Tbsp olive oil
• ½ large onion, chopped or diced
• 1 large garlic clove, minced
• 6 cups of chicken broth
• 1 can of stewed tomato
• 1 can diced tomatoes ( I like the mexican style with the chiles)
• 2 large carrots, peeled and sliced ( I hate cooked carrots, but I still eat these)
• 2-3 celery, sliced
• cumin
• ½ to ¾ pound ground turkey
• ½ to ¾ pound chorizo
• 1/3 cup of raw white rice
• 1 raw egg beaten
• 1 teaspoon of dried oregano, crumbled, or 1 Tbsp fresh chopped oregano
• Pepper
• 1/2 cup chopped fresh cilantro
*If using prepared stock, be sure to use gluten-free stock if you are cooking gluten-free.
Directions:
1 Heat oil in large heavy-bottomed pot (5-qt) over medium heat. Add onion and cook until tender, about 5 minutes. Add the garlic and cook a minute more. Add broth mixture and tomatoes. Bring to boil and reduce heat to simmer. Add carrots and celery, add oregano and cumin.
2 Prepare the meatballs. Mix rice into meat, adding cilantro and oregano. Mix in raw egg. Form mixture into 1-inch meatballs.
3 Add the meatballs to the simmering soup, one at a time. Cover and let simmer for 1/2 hour..
Garnish with chopped fresh cilantro.
Serves 6-8.
Go Lakers!