Bodybuilding Nutrition 101 Muscle-Building Recipes For a Great Bodybuilding Diet .pdf

TABLE OF CONTENTS:

INTRODUCTION

BREAKFAST DISHES

SOUPS

FISH

CHICKEN

MEAT

PASTA

SALADS

VEGETABLE DISHES

MISCELLANEOUS

DESSERTS

SHAKES, SNACKS &

PROTEIN BARS

WEBSITE RESOURCES

–

(“Your Guide to Bodybuilding

Success”)

INTRODUCTION

Tired of your never-ending search for more ways to gain muscle? A lot of people will assume that exercise is the only solution and this is where they fail a lot of the time.

Exercise naturally does play a major role but so does nutrition. You are what you eat, as they say. Therefore, I gladly and proudly present to you this e-book, "Bodybuilding Nutrition: Mass-Building Recipes to help you gain muscle fast!" Here you will find recipes for delicious meals, snacks and shakes that you can

prepare.

My goal here is to help you achieve the results you want without having to sacrifice your enjoyment of your daily meals.

This e-book offers you a wide range of selections, from salads to soups, fish dishes, chicken, red meat dishes and desserts - definitely the kind of recipes that would make you feel good before and after a tiring day of working out. These recipes will not only make you feel satisfied but, more importantly, help you build that muscle mass you've been long dreaming of. Sounds too good to be true? Try it for yourself and know that it can really happen.

As soon as you get to using this e-book, you will be delighted to see how

delicious staying fit can be. Learn which meals would be perfect for a busy day or how you can have fun doing the dirty work in the kitchen. Choose from easy-to-cook dishes to a full, hearty meal that you would surely welcome for a

sumptuous dinner.

If you are looking to have something rich in muscle-building protein and other powerful nutrients, this is definitely the recipe e-book for you.

BREAKFAST DISHES

Apple and Cinnamon

Muffins

Blueberry Oatmeal

Breakfast Fajitas

Breakfast Muffins

Breakfast Shake

Easy Champion Breakfast

Low-Sugar Blueberry

Protein Pancakes

Spinach Frittata

Vegetable Frittata

Apple and Cinnamon

Muffins

(Makes 3 large muffins)

Ingredients:

3/4 cup oatmeal 1/4 cup oat bran

1 tablesp. Whole-wheat flour 6 egg whites

1/2 scoop whey protein powder, vanilla flavor

1/4 teasp. Baking soda 1/2 teasp. Stevia

1 tablesp. Flax seed oil

2 tablesp. Unsweetened apple sauce 1/2 teasp. Cinnamon

1/2 teasp. Vanilla extract 1 apple, diced

Method:

1. Pre-heat the oven to 350 degrees F. 2. In a blender, blend all the

ingredients, except for the diced apple, until thick.

3. Stir in the diced apple.

4. Pour the mix into a muffin baking tray and cook until done (about 30 minutes).

required; microwave to defrost, then serve.

Blueberry Oatmeal

Ingredients:

3/4 cup oatmeal 8 egg whites

1/2 scoop chocolate protein powder 2 teasp. Pure cocoa powder

1/2 teasp. Stevia

1 tablesp. Flax seed oil 1/4 cup water

Method:

1. In a large bowl, combine all the ingredients, except the frozen blueberries.

2. Microwave for about 3-4 minutes – stir the mix half-way through cooking time to avoid lumps.

3. When the mix is cooked, add the frozen blueberries, mix well and serve.

Breakfast Fajitas

Ingredients:

6 egg whites plus 1 yolk

fat-free cheddar cheese, grated fat-free flour tortillas

salsa, if desired

Method:

1. Smear a skillet with olive oil. 2. Beat the egg-whites and yolk and place into the skillet. Cook gently over medium heat.

3. When the egg becomes set, carefully turn it over and sprinkle with grated cheddar. Remove from the heat.

4. Meanwhile, warm the tortillas in the microwave/oven.

5. Place egg into the tortillas and roll up. Add some salsa, if you like.

Breakfast Muffins

Ingredients:

1 1/4 cups oats

1 1/4 cups protein powder 1 tsp baking powder

1/2 tsp baking soda 1/4 tsp salt

1/2 tsp cinnamon

1/2 cup Splenda or brown sugar 1 cup unsweetened apple sauce 1/2 cup low-fat milk

2 egg whites

1/4 cup blueberries 1/2 cup raspberries

1/4 cup walnuts or almonds

Method:

1. Combine the first 7 ingredients (oats – sugar).

2. In another bowl, whisk the apple sauce, milk, olive oil and egg whites. 3. Stir in the berries, then the nuts. 4. Lightly fold into the dry mixture. 5. Spoon into muffin tin, making each cup 2/3 full.

Breakfast Shake

Ingredients:

1 cup oatmeal 2 cups skim milk

2 scoops whey protein powder 1/2 cup frozen strawberries 1 teasp. Olive oil or flax seed oil

Easy Champion Breakfast

Ingredients:

1 cup uncooked oats

2 scoops whey protein powder, chocolate flavor

1 tablesp. Peanut butter 1 teaspoon cocoa powder 1 cup skim milk

Method:

1. Combine all the ingredients in a serving bowl except the milk.

2. Heat the milk and add to the bowl. Let stand for 2-3 minutes and eat.

Low-Sugar Blueberry

Muffins

Ingredients:

1 packet blueberry muffin mix 1/4 cup cottage cheese or ricotta 1/3 cup unsweetened apple sauce 2-3 egg whites, lightly whisked

2/3 cup water (enough for a good batter consistency)

Method:

ingredients except the muffin mix. 2. Add the muffin mix and lightly blend with the other ingredients.

3. Oil a muffin tray and fill each cup 2/3 full with the mixture.

Protein Pancakes

Ingredients:

1 cup oatmeal 11 egg whites 1 whole egg

1 packet sugar-free jello (choose your flavor)

Method:

1. Whisk ingredients together in a mixing bowl.

Spinach Frittata

Ingredients:

6 egg whites, lightly whisked 1 yolk (optional)

1 bunch baby spinach 1/2 onion, chopped 1-2 ripe tomatoes

Method:

1. Saute the onion in a large skillet for 2-3 minutes.

tomatoes and cook for another minute. 3. Add the egg whites to the pan mixture and cover, Cook gently until the egg is done.

Serve with some grated Parmesan cheese or salsa.

Vegetable Frittata

A frittata is an Italian omelette and looks very much like a pizza.

Ingredients:

8 egg whites 3 tblsp. Minced onions 3/4 tsp garlic powder 3 tblsp. Water olive oil

1 cup boiled and diced potatoes 1 cup diced tomatoes

1 cup diced zucchini

Method:

1. Whisk the egg whites, onion, garlic powder and water until slightly frothy. 2. Lightly smear the bottom of a non-stick skillet with olive oil.

3. Place potatoes, tomatoes and zucchini into a frying pan and stir-fry for 2

minutes.

4. Pour the egg mixture over the

vegetables, making sure the entite pan bottom is covered.

5. As the egg begins to set, gently lift the cooked portions with a nylon spatula so that the uncooked portions can flow to

the bottom of the pan. Do not try to fold the frittata!

6. Continue doing this until the eggs are cooked but still moist. NOTE: If your pan has a glass lid, covering the pan will be sufficient to cook the egg through. Cut into 2-3 wedges and serve warm.

Mexican Black Bean Soup Minestrone

Sweet Potatoes, Squash and Pear Soup

Easy Chicken Soup

Ingredients for 4 servings:

2 tablespoons olive oil 2 cups chopped onion 1 red bell pepper, chopped 1 green bell pepper, chopped 2 cups chopped celery

1 cup julienned carrots 1 cup sliced leek (optional) 2 cloves garlic, crushed 4 cups chicken stock salt and pepper to taste

1/4 teaspoon hot pepper sauce or dried chili flakes

1/4 teaspoon soy sauce (optional) 6 ounces spinach, rinsed

1/2 cup egg noodles

1/2 pound skinless, boneless chicken breast, cut into strips

Method:

1. Heat the olive oil in a large saucepan over medium heat.

2. Add all the vegetables except the spinach. Saute and gently stir the mixture until the onions are translucent.

3. Add the stock and season with salt and pepper to taste.

4. Add the hot pepper sauce and soy sauce if you are using them. Lower the heat and simmer on low setting for about 40 minutes.

5. Add the spinach and cover the saucepan. The spinach will reduce in size as it cooks.

6. Stir the soup and add the noodles. Stir once more.

7. Add the chicken strips. Keep the soup simmering for 5 minutes before

Mexican Black Bean Soup

Ingredients:

4 boneless, skinless chicken breasts 1 cup plus 3 Tbsp. Mrs. Dash

Southwestern Chipotle 10-Minute Marinade

1 medium onion, finely chopped 4 cups low-sodium chicken broth

1 can Mexican tomatoes with mild green chilies

1 can black beans, drained and rinsed 3 Tbsp. (15 ml.) Mrs. Dash Southwest Chipotle Seasoning Blend

1 16oz (454g) package frozen corn nibblets

Method:

1. Coat the chicken breasts completely with 1 cup of the marinade and leave to marinate for 10 minutes.

2. Saute the onions in 1/2 cup of the chicken broth until soft and transparent. 3. Add the can of tomatoes with green chilies, black beans and the remaining 3 tablespoons of the marinade. Simmer the mixture for 5 minutes.

4. Remove the chicken and discard the extra marinade. Grill the chicken under a preheated grill for 2-3 minutes per side or until done. Take care not to overcook

the chicken. Remove from the heat and cool.

5. Cut the chicken into bite-size pieces and add to the tomato mixture.

6. Add the remaining chicken broth, Mrs. Dash Southwest Chipotle

Seasoning Blend and corn nibblets. Remove from heat and serve.

Minestrone

Ingredients:

8 1/2 cups zucchini, cut into bite-sized pieces

1/2 cup celery, sliced 1 cup leeks, chopped 1/2 cup carrots, sliced 2 garlic cloves, minced

2 cans chicken broth, fat-free, low sodium

1 can Italian-style tomatoes, undrained and roughly chopped

1 can tomato sauce, without added salt 1/3 cup dry red wine

1 Tablespoon oregano

2 teaspoons Creole seasoning 1/8 teaspoon black pepper

1/2 cup ditalini pasta (short tube-shaped macaroni), uncooked

1/2 cup Parmesan cheese, grated

Method:

1. Place all the ingredients, except the pasta and Parmesan, into a large

saucepan. Bring to the boil, cover, reduce the heat and simmer for 5-10 minutes.

2. Add the pasta to the saucepan and cook for another 10 minutes or until the pasta is done; stir occasionally.

3. Stir the Parmesan cheese through and serve hot.

Sweet Potatoes, Squash and

Pear Soup

Ingredients:

1 medium sweet potato

3 lb. (1.4kg) squash – Hubbard, turban or butternut, halved and seeded

2 ripe pears, peeled, cored and chopped 1 small onion, chopped

1 1/2 tablesp. Lemon Pepper seasoning 1 tablesp. (15Ml) fresh ginger, finely chopped

3 cups (720Ml) low-sodium chicken stock

2 cups (480Ml) water

10 tsp. (50Ml) low-fat sour cream chopped parsley

Method:

1. Cut the squash in half and discard the seeds. Microwave the squash for 5 – 8 minutes or until cooked.

2. Remove the squash. Pierce the sweet potato skin a few times with a fork and place it in the microwave oven. Cook for 5 – 8 minutes or until soft.

3. Peel and thickly slice the sweet potato. Scoop out the squash flesh.

4. Melt the butter in a large saucepan over medium heat, add the onion and stir until the onion is tender.

5. Add the sweet potatoes, squash, pears, ginger, lemon pepper seasoning, chicken stock and water. Cover and simmer for 30 minutes. Remove from the heat and let it cool.

6. When the soup is cool enough, transfer it to a blender and pulse a few times to your desired consistency.

7. Serve the soup hot, garnish with low-fat sour cream and chopped parsley.

Vegetarian Dhall

Ingredients:

1 cup red lentils

1/2 cup onions, diced 1/4 cup tomatoes, diced

1/2 teasp. turmeric powder salt and black pepper to taste 1 cinnamon stick

2 cloves garlic 5 cups (1 lt.) water

Garnish Ingredients:

1 sprig curry leaves

1/4 teasp. black mustard seeds 1 teasp. crushed garlic

3 tablesp. olive oil

spring onions and coriander, chopped

Method:

1. Using a deep saucepan, combine all except the garnish ingredients; cook to a thick, mushy consistency.

3. Combine all the garnish ingredients, except the spring onions and coriander, in a separate saucepan; cook until aromatic.

4. Add to the broth and combine well.

Sprinkle chopped spring onion and coriander over before serving. Serve with rice and a salad.

FISH RECIPES

Baked Rainbow Trout with

Parmesan

Braised Trout With Almonds

Fish Baked in Foil

Grilled Salmon with Rosemary

Spicy Salmon with Orange

Glaze

Tilapia with Salsa

Tuna Burger with Salad

Baked Rainbow Trout with

Parmesan

Ingredients:

4 oz. rainbow trout 1/4 cup onions, chopped dash of pepper

juice of 1 lemon

1 tablesp. Parmesan cheese, grated 1/2 cup brown rice (uncooked) 7 oz. broccoli florets

1/2 cup corn, cooked 1 clove garlic, sliced

1 cube vegetable stock 1 1/2 cups cold water

Method:

Pre-heat oven to 350 degrees F. 1. Put the rice, water and stock cube into a medium-sized saucepan. Bring to the boil, then reduce heat to simmer; cover, do not stir; cook for 30-40 minutes.

2. Wash the trout, then lay it on a sheet of cooking foil. Sprinkle with lemon juice, pepper and grated parmesan, then wrap the trout in the foil.

3. Place the trout on a baking tray and bake in the oven for 20-30 minutes.

4. Wash the broccoli florets, then put them into a small saucepan with the garlic and 1/4 cup of water. Bring to the boil then reduce heat to simmer. Cover and cook for 6-8 minutes.

Braised Trout With

Almonds

Ingredients:

2 small trout

1/4 cup white wine 1 teasp. Butter juice of 1/2 lemon

1/8 cup slivered almonds

1 tablesp. Fresh parsley, chopped

Method:

wine until done.

2. Remove the trout: drain off any fat. 3. Add the butter and lemon juice to the skillet; sauté the almonds until lightly browned.

4. Stir in the chopped parsley, pour the contents over the trout and serve

immediately. Serves 2.

Fish Baked in Foil

Ingredients:

fish of your choice asparagus

lemons, sliced lemon juice fish seasoning black pepper

cooking spray (optional) foil for baking

1. Pre-heat the oven to 375 degrees. 2. Place each piece of fish on a separate piece of foil. Sprinkle with lemon juice and fish seasoning.

3. Add the pepper and lemon slices. 4. Place the asparagus on top.

5. Fold the foil to make a parcel, leaving space for steam to escape. 6. Place the parcels onto a baking tray and bake for about 15 minutes.

Grilled Salmon with

Rosemary

Ingredients:

1 Tablesp. Lemon juice

1/2 teasp. Fresh rosemary, chopped 1 tablesp. Olive oil

4 six-oz. salmon steaks salt and black pepper to taste

Method:

1. Whisk together the lemon juice, rosemary and olive oil in a small bowl.

2. Season the salmon with salt and black pepper.

3. Pour the lemon juice mixture into a shallow baking dish. Add the salmon steaks and turn to coat both sides. 4. Marinate for 15 minutes.

5. Oil and heat the grill. Grill the

salmon for 4-5 minutes per side or until cooked through.

Spicy Salmon with Orange

Glaze

For the spice mix:

4 teasp. Ground anise

1 tablesp. Black peppercorns

1 cinnamon stick or 1 tablesp. Ground cinnamon

1 tablespoon fennel seeds 1/ 2 teasp. Ground cloves

1. Put all the above ingredients into a skillet on medium heat. Stir-cook dry for about 5 minutes.

2. Remove from the heat and place the spice mixture into a mortar or coffee grinder and grind until very fine.

Store the mix in an air-tight container to maintain freshness, preferably in the freezer.

Main Dish Ingredients:

juice of 1 orange 1/4 cup honey 1/4 cup soy sauce 2 tablesp. sherry

1 tablesp. orange marmalade

1 1/2 teasp. of the spice mix (above) 1 teasp. Fresh ginger, minced

3 garlic cloves, chopped 1/4 teasp. salt

1/2 teasp. black pepper

4 salmon fillets, about 2 inches thick, 6 oz. each

1 cinnamon stick

1 tablesp. Sesame seeds, toasted

1/4 cup spring onions (scallions), thinly sliced

Method:

1. In a small bowl, mix together the first 11 ingredients.

2. Put the salmon into a large plastic bag and add the marinade. Marinate in

the fridge for 15 minutes (not longer), turning once.

3. Pre-heat the grill. Pour the marinade into a small saucepan, return the salmon to the fridge.

4. Add the cinnamon stick to the

marinade. Bring to the boil, then reduce the heat and simmer, uncovered, for 10 minutes. Remove the cinnamon stick – you now have your glaze for the salmon. 5. Coat the grill rack with cooking spray and place the salmon onto it, skin

uppermost. Grill for 5-6 minutes. 6. Turn the fillets over and brush well with the glaze. Continue grilling and basting for another 5-6 minutes or until the fish flakes easily.

7. Carefully remove the skin.

Serve on a bed of basmati rice, with sautéed spinach sprinkled with spring onion slices and toasted sesame seeds.

Tilapia with Salsa

Ingredients for fish:

4-6oz. tilapia fillets, sea bass or red snapper

1 teasp. Fresh lime juice 1/2 teasp. Ground cumin 1/4 teasp. Salt

1/4 teasp. Cayenne pepper (optional) cooking spray

Ingredients for salsa:

TIP: If you prefer, you may use ready-made salsa of your choice but add the

cilantro for a fresher flavor. 1 cup tomatoes, chopped

1/4 cup fresh cilantro, chopped 1/4 cup green olives, thinly sliced 1/4 cup spring onions (scallions), chopped

1 teasp. Fresh lime juice 1/2 teasp. Ground cumin

1/4 teasp. Cayenne pepper (or to taste) 1/4 teasp. Salt

A few dashes Tabasco or other hot sauce (or to taste)

Method:

1. Pre-heat a grill. Rinse the fish and dry with a paper towel.

2. Spray the fish lightly with cooking spray; sprinkle with lime juice, ground cumin, salt and pepper.

3. Put the fish onto a sprayed grilling tray then grill for 4-5 minutes on each side or until the fish flakes easily – do not overcook. (The cooking time will vary according to thickness. If the fish is quite thin, it might not need turning.) 4. In a mediun-sized bowl, combine the salsa ingredients, then chill.

Serve the fish on a bed of Spanish rice and black beans, top with salsa and sprinkle with lime juice.

Tuna Burger with Salad

Ingredients:

1 can light solid tuna 1 egg white

1/4 cup oat flakes

herbs or spices of your choice (oregano, onion, garlic etc.)

1 tablesp. Olive oil 2 cups romaine lettuce

1/2 cup chopped vegetables (carrots, mushrooms, celery, cucumbers) 2 tablesp. Low-fat salad dressing

Method:

1. Mix together the tuna, oats and egg-white; form into a patty.

2. Heat the olive oil in a skillet on medium heat.

3. Put the patty into the heated skillet and cook; turn to cook the other side.

Serve with the vegetables, lettuce and salad dressing.

Tuna Melt Patties

Ingredients for 2 patties:

1 6-oz. can tuna, drained 1 egg-white, beaten 2 tablesp. Oatmeal

2 tablesp. Onion, chopped (or 1/4 teasp. Onion powder)

1/4 teasp. Garlic powder salt and black pepper to taste

2 tablesp. Low-fat mozzarella cheese

1. Combine all the ingredients except the cheese in a bowl.

2. Spray a non-stick frying pan with cooking spray and heat over medium heat.

3. Make 2 small patties as follows: spoon half the tuna mixture on each side of the pan; flatten into a patty with a fork. Cook on both sides until brown. 4. Top each patty with 1 tablespoonful of the cheese and serve as desired.

Tuna Tortilla

Ingredients:

1 can light-meat tuna 1 tablesp. Mayonnaise

1/4 cup onions, roughly chopped 1 pickle, sliced

1 wholewheat tortilla wrap

1/2 cup peppers, tomatoes, lettuce, mushrooms (as desired)

Method:

onions and pickle.

2. Spread over a tortilla wrap and fill with your choice of vegetables

(tomatoes, mushrooms etc.); roll up and serve.

For something sweet afterwards, try eating apple wedges smeared with peanut butter to provide some healthy fats.

CHICKEN DISHES

Universal Chicken

Turkey Meatballs With

Spaghetti-Squash

Turkey Meat Loaf

Tropical Chicken Stir-Fry

Thai Chicken

Teriyaki Chicken

Stir-Fried Chicken

Stir-Fried Chicken with Rice

Roasted Chicken with Mustard

Mexican Chicken With Yellow

Rice

Italian Parmesan Chicken

Healthy Southern “Fried”

Chicken

Grilled Chicken Sausage

Tostadas

Greek Chicken Salad

Grecian Grilled Chicken

Easy Mexican Chicken

Easy Chicken a la King

Cuban Chicken

Chicken With White Wine

Sauce

Chicken with Roast Potatoes

Chicken Kebabs

Baked Crispy Chicken

Nuggets

Baked Honey-Glazed Chicken

Baked Chicken with Garlic

Universal Chicken

Ingredients:

4 8-ounce chicken breasts, skinned 1/2 cup unbleached flour

1 tblsp. Olive oil

salt and pepper to taste 1/2 cup water

3/4 cup cider vinegar 1/4 tsp. ground ginger

1 4-ounce can pineapple pieces (with its own juice)

Method:

1. Wash and dry the chicken, then coat with flour.

2. In a non-stick skillet, heat the olive oil and brown the chicken.

3. Transfer the chicken to a shallow roasting pan.

4. Sprinkle with salt and pepper.

5. Make a sauce of the pineapple juice, water, vinegar and ginger.

6. Pour the sauce over the chicken and bake, uncovered, in a 350-degree oven for 30 minutes.

7. Add the pineapple pieces and green pepper rings.

8. Cook for a further 15 minutes and serve.

Turkey Meatballs With

Spaghetti-Squash

Ingredients:

1 pound ground turkey

1 packet onion soup powder 1/2 cup oat flakes

1 whole egg plus 2 egg-whites 1 spaghetti squash

2 cups low-salt pasta sauce A little olive oil to sautee

1. Beat the egg whites until frothy but not dry. Combine them with the

remaining ingredients until evenly moist. 2. Form the mixture into small balls, then set aside.

3. Cut the spaghetti squash in half lengthwise.

4. In a microwaveable dish, place the halves, cut side down, in about half-an-inch of water. Cook for 6-8 minutes in the microwave oven, then let stand for 5 minutes.

5. Sautee the turkey balls in a little olive oil (or chicken broth) until cooked. 6. Scrape out the flesh from the

spaghetti squash and mash lightly.

balls and heated pasta sauce. Sprinkle with grated parmesan cheese.

Turkey Meat Loaf

Ingredients:

2 lbs. ground turkey meat 1 teasp. Olive oil

1 onion, roughly chopped 1-2 cloves garlic, chopped 1/3 cup dried tomatoes

1 cup whole-wheat breadcrumbs 1 whole egg

1/2 cup parsley, chopped

1/4 cup low-fat parmesan cheese, grated 1/4 cup skim milk

1 teasp. Oregano

salt and black pepper to taste

Method:

1. Pre-heat the oven to 375-400 degrees F.

2. Heat the olive oil in a small saucepan; cook the onion until soft.

3. Combine all the other ingredients in a large bowl, add the cooked onion and mix well.

4. Transfer the mixture to a large bread-baking tin and bake for about 30 minutes.

Tropical Chicken Stir-Fry

Ingredients:

1 1/2 lbs chicken breast, cubed 2 tbsp sesame oil

2 cloves garlic, crushed 1 scallion, chopped

1 can tropical fruit cocktail 1 tablesp. Soy sauce

1 teasp. Ginger 1/2 teasp. Paprika 1/4 teasp. Turmeric 1/4 teasp. Allspice

1/2 cup orange juice 1 tablesp. Cornstarch salt and pepper

3 cups cooked jasmine rice

Method:

1. Drain the tropical fruit and reserve the juice.

2. Place 1/2 cup of the reserved juice into a small bowl and combine with the soy sauce, paprika, ginger, allspice and turmeric. Set aside.

3. Mix the cornstarch and orange juice in another small bowl and set aside.

4. Sprinkle the chicken with salt and pepper.

5. Heat the sesame oil in a large skillet or wok on high heat; add the scallion and garlic and stir-fry for 1 minute.

6. Add the chicken; stir-fry for about 1 minute until no longer pink.

7. Add the soy sauce and orange juice mixtures to the wok and stir gently for about half a minute.

8. Add the fruit; cover and let cook for 2 minutes.

9. Add the orange juice/cornstarch and stir until it thickens.

Thai Chicken

Ingredients:

1 cup coconut milk 1 cup fresh lime juice 1/2 cup rice wine vinegar 2 tablesp. Fish sauce

3 green onions, finely chopped 2 cloves garlic, finely chopped 1 teasp. Fresh ginger, finely chopped 8 tablesp. Hot sauce

chopped

8 chicken breasts, skin removed salt and pepper

lime slices and spring onions (scallions) for garnish

Method:

1. Preheat the oven to 375 deg.

2. In a small mixing bowl, mix together the coconut milk, lime juice, rice wine vinegar, fish sauce, green onions, garlic, ginger, hot sauce and cilantro.

3. Salt and pepper the chicken breasts. Place them into a large, zip-top plastic bag and add half of the marinade. 4. Close the bag and let the chicken

marinate for 30 minutes.

5. Put the rest of the marinade into a medium-size saucepan and put on

medium heat. Bring to the boil, then let it reduce to glaze consistency.

6. Put about 1/4 cupful of the glaze into a separate bowl and set it aside.

7. Remove the chicken breasts from the marinade and brush them with the glaze. 8. Line a baking sheet with foil. Place the chicken onto it and bake for 10 minutes. Turn them over and brush

generously with glaze. Bake for a further 10-15 minutes or until cooked. Remove the tray from the oven.

9. Once the chicken has cooled enough and is ready to serve, drizzle with the

reserved glaze.

Garnish with spring onions and slices of lime.

Teriyaki Chicken

Ingredients:

4 oz skinless/boneless chicken breasts 1/3 cup prepared teriyaki sauce

1/3 cup orange juice 8 teasp. Cornflour 1/3 teasp. Ginger

8 tablesp. Extra virgin olive oil 1 1/2 cup small broccoli florets

1 can (8 ounces) water chestnuts, sliced 1/2 cup rice

Method:

1. Cook the rice according to directions. Set aside.

2. Cut the chicken into bite-sized pieces; set aside.

3. In a small bowl, combine the teriyaki sauce, orange juice, cornflour and

ginger; set aside.

4. In a large skillet, heat the olive oil over moderately-high heat. Add the chicken and stir-fry until lightly browned.

5. Transfer the chicken to a bowl, using a slotted spoon. Lower the heat to

moderate.

6. Add the broccoli to the skillet and stir-fry for 4-5 minutes. Add the teriyaki

mixture to the broccoli in the skillet. Stirring constantly, cook until it is thick and bubbly, about 3-4 minutes.

7. Add the cooked chicken and water chestnuts. Heat through.

Stir-Fried Chicken

Stir-fry meals are easy to prepare and usually take only about ten minutes maximum. If you buy pre-chopped vegetables, your preparation time will be even more reduced. There are a large variety of sauces available that you can use. Remember to check out the

nutritional content of ready-made sauces.

Ingredients:

3 oz chicken breast, sliced

1 cup sliced red and yellow peppers 1 cup snow peas

1/2 cup sliced purple onions 1/2 cup sliced mushrooms 2 tbsp. olive oil 1/2 tbsp. soy sauce 2 tbsp. chicken broth 1/4 tsp. ginger 1/4 tsp. garlic 1/2 tbsp. sugar or honey 1 cup brown rice

Method:

1. Cook the brown rice in water according to directions.

2. Heat half the olive oil in a saucepan. Add the chicken and cook until tender. Set aside.

3. Add the vegetables to the pan containing the juices from the chicken, together with 1 tablespoonful of the chicken broth. Saute the vegetables until tender.

4. Combine the remaining olive oil, chicken broth, soy sauce, garlic, ginger and honey in a small bowl.

5. Pour it over the vegetables, return the chicken to the pan and stir-fry for a further 1-2 minutes.

Stir-Fried Chicken with

Rice

This dish can be prepared the day before and placed in the refrigerator.

Ingredients:

3 oz. chicken breast, diced 1/2 cup brown rice (uncooked) 1/2 cup finely diced peppers, onions and mushrooms

3/4 cup chicken broth 1/2 tablespoon soy sauce

1/2 tablespoon olive oil

Method:

1. Stir-fry the diced chicken in 1

teaspoonful of the olive oil until tender. Set aside.

2. Take another saucepan and pour in the chicken broth and soy sauce. Bring to the boil, then reduce the heat.

3. Add the rice and vegetables; cover and simmer for 5 – 10 minutes.

4. When cooked, gently pan-fry the chicken until slightly crispy, then serve.

Roasted Chicken with

Mustard

Ingredients:

1/4 cup Dijon mustard

1 tablesp. Fresh parsley, chopped 4 lbs. chicken breasts, de-skinned and halved

1/4 teasp. Paprika

Method:

1. Preheat the oven to 425 degrees F. 2. Combine the mustard and parsley in a

bowl.

3. Place the chicken breast halves into a shallow baking pan.

4. Brush with the mustard mixture and sprinkle with paprika.

5. Bake for about 30 minutes, or until cooked through.

Mexican Chicken With

Yellow Rice

Ingredients:

1 whole chicken, skinned and cut into 8 pieces

1 stalk celery, finely chopped

1 carrot, peeled and finely chopped 1 red onion, finely chopped

4 cloves garlic, chopped

2 jalapeno peppers, de-seeded and finely chopped

2 cups chicken broth 1/4 cup dry white wine

1 teasp. Hot Mexican chili powder 1 teasp. Turmeric

4 tablespoons olive oil

salt and black pepper to taste 1 cup uncooked long-grain rice

Garnishes:

chopped spring onions (scallions) sliced pimiento peppers

salsa

Method:

pan on medium heat.

2. Sprinkle the chicken with salt and pepper. Place the pieces into the pan and brown them for 4 minutes on each side. Remove them and put onto a plate. 3. Into the pan put the celery, carrot, onion, garlic and jalapeno pepper; season and XXXauté until cooked.

4. Add the wine, chicken broth, hot chili powder and turmeric. Then add the

chicken; cover and simmer for 60 minutes.

5. Remove the lid, then add the rice to the pan, making sure it is all submerged. Cover again and bake at 325 F for 30 minutes.

Italian Parmesan Chicken

Ingredients:

2 chicken breasts, deboned and skinned 3 egg whites, beaten

bread crumbs

pasta sauce (your choice) parmesan cheese, grated low-fat mozzarella cheese

cooking spray (butter flavored), or melted butter

1. Pour some breadcrumbs into a small, shallow dish.

2. Dip the chicken into the beaten egg-whites, then roll them around in the breadcrumbs to coat them evenly. 3. Smear a casserole dish with the melted butter or cooking spray; add the chicken.

4. Spoon the pasta sauce over the chicken and sprinkle with the grated parmesan.

5. Bake at 350 degrees for 30 minutes. If you like, top the lot with low-fat mozzarella cheese and bake for another 15 minutes.

Serve with whole-wheat pasta and a salad.

Healthy Southern “Fried”

Chicken

Ingredients:

1 lb. chicken breasts

1/4 cup breadcrumbs (preferably Panko) 1/2 cup grated parmesan cheese

1/4 cup chopped chives cooking spray

1 cup buttermilk

For the Marinade:

2 tablesp. Chopped parsley 1 clove garlic, chopped 1 teasp. Red wine vinegar 1 teasp. Brown sugar 1 teasp. Salt

1/2 teasp. Black pepper

Method:

1. Place all the marinade ingredients into a blender and blend until smooth. 2. Put the chicken into a glass bowl, pour the marinade over it, cover and chill for 4-5 hours.

3. Pre-heat the oven to 425 degrees. 4. In a medium-size bowl, mix together the bread crumbs, parmesan, chives and

buttermilk.

5. Coat the chicken breasts with the mixture and place them onto a non-stick baking tray.

6. Put into the oven and reduce the temperature to 350 degrees. Bake for 20 minutes.

Can be served with baked sweet potato wedges and green beans.

Grilled Chicken Sausage

Tostadas

Ingredients:

cooking spray

1 package Casual Gourmet 3 Pepper Tex-Mex Chicken Sausage

1 tablespoon fresh lime juice

1 tablespoon low-sodium taco seasoning 6 (8-inch) fat-free flour tortillas

2 cups tomatoes, chopped and seeded 3/4 cup onion, diced

1/4 cup fresh cilantro, finely chopped 1 teaspoon lime juice

1/4 teaspoon freshly-ground pepper 1 cup fat-free refried beans

3 cups lettuce, shredded 1 (8-ounce) jar salsa

1/2 cup (4-ounces) low-fat, crumbled feta cheese

6 tablespoons reduced-fat sour cream 1/4 cup toasted sunflower seeds, unsalted

spring onion (scallions) for garnish

Method:

pre-heat.

2. Brush the chicken sausage with lime juice, then sprinkle with taco seasoning. 3. Place the sausages upon the hot grill rack and grill for 5-7 minutes, turning regularly.

4. Let the sausage cool slightly then cut them at an angle into 1/2-inch pieces. Set aside.

5. In a medium-sized bowl combine the tomatoes, onions, cilantro, olives,

pepper and 1 teaspoon lime juice. Toss gently.

6. Distribute 3 tablespoons of the refried beans over each tortilla and divide the sausage equally between the tortillas.

7. Top with 2 tablespoons salsa, 1/2 cupful of the tomato mixture, 1/2 cupful shredded lettuce, 2 tablespoons feta cheese and 1 tablespoon sour cream. 8. Sprinkle with sunflower seeds and fresh cilantro.

9. Garnish with spring onions, cilantro and fresh lime slices.

Greek Chicken Salad

Ingredients:

3 cups cooked chicken, diced 1/2 cup black olives, sliced 1/4 cup red onion, chopped 1 green pepper, chopped 3 Roma tomatoes, chopped 1/2 cup diced cucumber 4 oz. Feta cheese, crumbled

For the Dressing:

2 tablesp. Balsamic vinegar 2 tablesp. Fresh basil, chopped 1 tablespoon fresh oregano, chopped

Method:

1. In a medium-sized bowl, combine the chicken, olives, onion, green pepper, tomatoes, cucumber and feta cheese. 2. In a small bowl, whisk together the dressing ingredients.

3. Pour the dressing over the chicken and stir gently through.

Grecian Grilled Chicken

Ingredients:

4 boneless, skinless chicken breasts 4 large tomatoes, chopped

Kalamata olives

Feta cheese, crumbled

Marinade:

1/2 cup olive oil

3 cloves garlic, chopped

1 tablesp. Chopped, fresh rosemary 1 tablesp. Chopped, fresh thyme

1 tablesp. Chopped, fresh oregano juice of 2 lemons

Method:

1. Mix the olive oil, garlic, herbs and lemon juice.

2. Cut the chicken breasts into strips. Place them into the marinade together with the olives and chopped tomato. Cover and marinate in the refrigerator for 8 hours.

3. Preheat the grill to high heat. Put the chicken mixture into an aluminum baking dish, add a little of the marinade to keep it moist and bake for approximately 30 minutes.

Easy Mexican Chicken

Ingredients:

4 5 Oz. (140g) boneless, skinless chicken breast halves

1 Tbsp. (15Ml) Chipotle Seasoning Blend

1 Tbsp. (15Ml) olive oil

Method:

1. Rub the chicken with olive oil. 2. Sprinkle each side with Chipotle seasoning and put into a baking dish. 3. Bake for 22-25 minutes at 375 F or

Easy Chicken a la King

Ingredients:

3 tablesp. Chopped onion 2 tablesp. All-purpose flour 1 teasp. Salt

1 cup milk

1/2 pound cooked, cubed chicken 1 hard-boiled egg, sliced

1 1/3 cups cooked spinach 3 tablesp. Chopped onion

1. Place the chopped onion into a medium-sized saucepan over low heat. Sprinkle with salt and flour.

2. Stir in the milk. Bring to a simmer and stir until thickened.

3. Mix in the chicken, spinach and egg. Heat through and serve.

Cuban Chicken

Ingredients:

2 chicken breasts, halved 1/4 teasp. Salt

1/4 teasp.sp. paprika 1 Tablesp. Olive oil 1 medium onion, chopped 1 red pepper, chopped 3 cloves garlic, chopped 1/2 teasp. Dried rosemary 1 can chopped tomatoes 1 packet frozen peas

3 cups cooked rice hot sauce to taste

Method:

1. Sprinkle the chicken breast halves with salt, pepper and paprika.

2. Heat the olive oil in a skillet, brown the chicken then put it into a crock pot. 3. Combine the remaining ingredients, except the rice, peas and hot sauce, into a small bowl, then pour it over the

chicken.

4. Cover the pot and slow cook for 7-9 hours or on higher heat for 3-4 hours. 5. One hour before serving, add the frozen peas.

Serve over brown or yellow rice. Add hot sauce to taste.

Chicken With White Wine

Sauce

Ingredients:

4 8-ounce chicken breasts 1/4 lb fresh mushrooms, sliced 1/2 cup dry white wine

1 tsp lemon juice 1/2 tsp dried dill

1/2 cup evaporated skim milk 1/2 cup Italian bread crumbs

1. Put the chicken breasts between two sheets of grease-proof paper and pound them flat with a wooden mallet.

2. Simmer the mushrooms in the lemon juice, white wine and dill until the wine has almost evaporated.

3. Spread the mushrooms onto the

chicken breasts and roll them up. Fasten with toothpicks.

4. Dip the breasts in evaporated milk and bread crumbs, coating them completely.

5. Arrange the chicken on a nonstick baking pan and bake at 350 degrees F. for 35 minutes or until the chicken is tender.

Chicken with Roast

Potatoes

This simple, calorie-dense dish will help you pack on solid weight.

Ingredients:

4 ounces skinless chicken breasts 2 teasp. Lemon and herb seasoning 2 large potatoes

salt and black pepper

2 teasp. Extra virgin olive oil 1/4 teasp. Rosemary

1 cup corn (optional)

Method:

1. Pre-heat the oven to 375 deg. F. 2. Rinse the chicken and place it into a baking dish; sprinkle with seasoning. 3. Set the timer for 45 minutes. Place the chicken into the oven.

4. Cut the potatoes into cubes and place them into a plastic bag.

5. Add the oil, rosemary, salt and pepper and toss to coat.

6. Put the potatoes into a separate baking dish and place it into the oven beside the chicken. Bake for about 30 minutes or until cooked.

7. Cook the corn according to directions and serve with the chicken.

Try adding other herbs of your choice or add 1/2 cup of chicken broth to the chicken before putting it into the oven.

Chicken Kebabs

Ingredients:

12 oz. chicken breasts, cut into bite-sized pieces

1/2 cup Mrs. Dash Zesty Garlic-Herb 10-minute Marinade

4 oz. andouille sausage – slice into 16 thin slices

1 tablesp. Mrs Dash Lemon Pepper Seasoning Blend

8 skewers

1. Heat a grill. Soak wooden skewers in water to avoid charring.

2. Put the chicken cubes into a re-sealable plastic bag. Pour in the Mrs. Dash marinade. Marinate in the

refrigerator for 10 minutes.

3. Alternately place chicken and 2 slices of andouille onto each skewer. Lay them on an oven tray.

4. Sprinkle each kebab with Mrs. Dash seasoning blend.

5. Grill for about 4-5 minutes over high heat, turning to ensure even cooking.

Baked Crispy Chicken

Nuggets

Ingredients (For 6 servings):

3 filleted chicken breasts, about 6 oz. each

1/4 cup oat bran 1/4 cup wheat germ

1 tablesp. Flax seed, coarsely ground 1/4 cup almonds, coarsely ground 1/2 teasp. Sea salt

1/2 teasp. White pepper pinch of garlic powder

1/2 cup low-salt chicken broth or water 1 large egg white, lightly beaten

Method:

1. Preheat the oven to 400°F. Prepare a baking tray 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. Combine all the dry ingredients in a large bowl and mix well with a wire whisk - this is the coating mixture.

4. In a medium bowl, combine the water and egg. Dip each nugget into this

coating mixture. Make sure each piece is well coated.

5. Arrange on the baking tray. Bake for 10-15 minutes or until golden.

Baked Honey-Glazed

Chicken

Ingredients:

2 chicken breasts (5 oz.) 1 tablesp. Honey

1 tablesp. Balsamic vinegar

1 spring onion (scallion), chopped 2 garlic cloves, chopped

1/2 teasp. Dried basil 1/4 teasp. Black pepper

1. Pre-heat the oven to 375 degrees. 2. Place the chicken breasts into a baking pan.

3. Combine all the other ingredients in a jug. Pour over the chicken and bake for 20-25 minutes.

Baked Chicken with Garlic

and Red Onions

Ingredients:

2 Tbsp. Mrs. Dash Original Blend 4 boneless, skinless chicken breasts 2 garlic cloves, slivered

1 Tbsp. olive oil 1/4 red onion, sliced cooking spray

Method:

2. Spray the inside of a skillet with cooking spray and put the garlic and onions into it.

3. Brush the chicken breasts with olive oil and sprinkle with Mrs. Dash Original Blend. Place on top of the garlic/onions. 4. Cover loosely with foil and put into the oven. Bake for 15 minutes.

5. Increase oven temperature to 375 F. Remove the foil (you’ll use it again later) and turn the chicken over. Bake a further 10 minutes.

6. Remove the skillet from the oven and cover lightly with foil. Let stand for 5 minutes, then serve.

MEAT RECIPES

Anabolic Chili

Beef Chili Medley Beef Stroganoff

Beef With Spinach and Mushrooms Lasagna with Spinach Noodles Pork Chops with Mustard Glaze

Sloppy Gyms Steak with Potatoes

Grilled Ostrich With Chili and Papaya Salsa

Anabolic Chili

Ingredients (for about 9 cups):

1 1/2 lbs. ground bison or extra-lean ground beef

1 onion, chopped

1 green pepper, roughly chopped 3 garlic cloves, chopped

1 tablesp. Chili powder 1 teasp. Turmeric

1 teasp. Oregano 2 cans black beans

2 cans chopped tomatoes, with juice 1 can low-sodium beef broth

salt and pepper to taste

Method:

1. In a saucepan, cook the ground meat, onion, green pepper and garlic for 5-6 minutes, until almost cooked.

2. Add all the other ingredients and bring to the boil.

4. Reduce the heat and stir for 2 minutes or until it reaches desired thickness.

Beef and Broccoli Stir-Fry

Ingredients (for 1 serving):

6 oz. sirloin steak, cut into strips 1 teasp. Olive oil

3 cups raw broccoli florets 2 carrots, thinly sliced 1 onion, cut into wedges

3 tablesp. Low-sodium beef or chicken broth

1 tablesp. Reduced-sodium soy sauce 1 teasp. Whole-wheat flour

Method:

1. Heat the olive oil in a large skillet and add the prepared vegetables.

2. Stir-fry until the vegetables are tender and onions are browned. Set aside. 3. Stir in the beef strips; cook until done. 4. In a small bowl, combine the

remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook, stirring constantly, until sauce thickens.

Beef Chili Medley

Ingredients (for 8 servings):

1 tablespoon olive oil 1 pound lean ground beef 1 onion, chopped

1 green pepper, chopped 3 tomatoes, chopped 1 teaspoon chili powder 1/2 teaspoon cumin powder dash of red pepper

salt to taste

1 can chick-peas

1 can corn, rinsed and drained

1 8-ounce can low-sodium tomato paste 6 ounces water

Method:

1. First rinse and drain the beans, chickpeas and corn.

2. Heat the oil in a saucepan, then brown the ground beef.

3. Add the remaining ingredients and stir through.

4. Cover the saucepan and simmer for 1 hour, stirring occasionally.

Leftover chili can be kept covered in the refrigerator. When re-heating, add a

little water if necessary and stir gently until heated through.

Beef Stroganoff

This is one of my favorite muscle-building recipes. It can be prepared in about 20 minutes, is highly nutritious and very tasty.

Ingredients:

1 cup of whole-wheat pasta (spaghetti, or linguine)

16 oz. beef, cut into long strips (You can also use extra-lean ground beef or

turkey)

1/2 cup chopped onion 1 cup mushrooms

1/4 teasp. Black pepper

8 tablesp. Fat-free sour cream 6 oz. water

1 teasp. Chopped parsley 1/4 teasp. Nutmeg

1/2 teasp. Crushed garlic 2 teasp. Mayonnaise

a little salt and pepper to taste

Method:

Cook and drain the pasta and set aside. 1. Heat the olive oil in a large saucepan. Saute the onion, garlic, mushrooms,

parsley and nutmeg.

2. Add the beef, mayonnaise and seasoning. Add a little water as necessary.

3. Gently stir the mixture to distribute the mayonnaise.

4. Lower the heat and simmer for 30 – 40 minutes or until the beef is tender. 5. Stir through the sour cream. Serve over the pasta.

Beef With Spinach and

Mushrooms

Ingredients:

2 tablespoons olive oil 1/2 pound lean ground beef 1/2 onion, chopped

1/2 clove garlic, crushed

1/2 shallot (spring onion), sliced 1/2 green pepper, chopped

1/2 pound fresh mushrooms, sliced 5 ounces fresh spinach, washed and drained

1/2 cup non-fat yogurt 1 ounce cottage cheese 1 ounce water

1 1/2 tsp fresh oregano

Method:

1. Heat the olive oil in a skillet. Brown the minced beef in the oil.

2. Add the onion, shallot, green pepper and garlic and stir until tender.

3. Add the spinach and sliced

mushrooms. Once the spinach is limp, add the rest of the ingredients.

Lasagna with Spinach

Noodles

Ingredients:

2 pounds lean ground beef 1 pound spinach noodles 2 large onions, chopped 1 clove garlic, crushed 1/4 cup dry white wine

4 large ripe tomatoes, pureed 7 ounces salt-free tomato paste 2 tablesp. Each of chopped fresh parsley, basil and oregano

32 ounces ricotta cheese 2 egg whites

1 pound fresh spinach, chopped, cooked and drained

1 large tomato, thinly sliced to garnish

Method:

1. Pre-heat the oven to 350 deg. F. Cook and drain the noodles.

2. Brown the ground beef. Add the onions and stir until the onions are almost soft.

3. Add the garlic and wine and simmer for 5 minutes or until the wine has evaporated.

herbs. Simmer uncovered for 20 minutes.

5. Using a blender, puree the ricotta cheese, spinach and egg whites. Add to the noodles.

6. Spoon a layer of meat sauce into a large baking dish, followed by a layer of noodles/spinach mixture.

7. Repeat the layering, finishing with noodles. Arrange tomato slices on top. Bake for 45 minutes. Serves 12.

Pork Chops with Mustard

Glaze

Ingredients:

4 oz lean pork chops 1/2 cup unpolished rice

1/2 teasp. Mrs dash seasoning 1 teasp. Mustard

2 tablesp. Brown sugar 1/2 teasp. Cinnamon 1/2 teasp. Dried basil

8 baby carrots, cleaned and rinsed 1/4 cup water

Method:

1. Pre-heat the oven to grill (broil). 2. Grill the chops until the meat is no longer pink.

3. Cook the rice according to directions. 4. Combine the carrots, seasoning and water in a medium saucepan. Set aside. 5. Remove the chops from the oven and turn them over. Reduce oven heat to 350 deg. F.

6. Mix the mustard, brown sugar, cinnamon and basil.

7. Spread the chops with the mustard mixture and return them to the oven until done.

8. Bring the vegetables to a boil and simmer until done.

Once the chops are done, serve with the rice and vegetables.

Sloppy Gyms

Ingredients:

1 pound ground sirloin

1 16-ounce can Ragu cooking sauce 1/4 teasp. Oregano

1/4 teasp. Basil 1/4 teasp. Thyme Dash black pepper 1/8 teasp. Chili powder 4 whole-wheat pita rounds

1. Brown the meat in a skillet.

2. Add all the other ingredients except the pitas and simmer for 5 minutes. 3. Spoon into whole-wheat pita rounds and serve.

Steak with Potatoes

Ingredients:

4 ounces lean, top sirloin steak 2 whole potatoes

1 cup (250 ml) corn Mrs. Dash seasoning 1 teasp. Butter

1 tablesp. Extra virgin olive oil 1 cup mushrooms

Salt and pepper to taste

1. Pre-heat the oven to 350 deg.F.

2. Cut the potatoes in half lengthwise but not right through.

3. Spread half a teaspoonful of butter onto the cut sides of each potato and lightly sprinkle with salt and pepper. 4. Wrap the potatoes in the foil. Set your oven timer for 40 minutes. Put the

potatoes into the oven.

5. Cook the potatoes, making sure they are soft right through when the timer stops.

6. Meanwhile, wash the steak and wipe the mushrooms with a damp cloth. Season the steak with Mrs.Dash seasoning.

frying pan.

7. Fry the steak for 5-10 minutes on each side. Remove from the pan and keep warm.

8. Put the mushrooms into the pan and sauté until soft.

To serve, top the steak with the

mushrooms. Let the potatoes stand for 5 minutes after removing them from the oven, before serving with the steak.

Grilled Ostrich With Chili

and Papaya Salsa

We South Africans love our barbeque! Ostrich meat is very low in fat. Here are some healthy barbeque treats.

Ingredients:

800g ostrich fillets

sea salt and ground black pepper extra-virgin olive oil

For the chili and papaya salsa:

2 large papayas, cubed 1 red pepper, cubed

2 garlic cloves, finely chopped

5cm.-piece of root ginger, peeled and finely chopped

1 cucumber, cubed

1 handful fresh coriander, chopped 1 handful fresh mint leaves, chopped juice of 1 lemon

extra-virgin olive oil seasoning to taste

4 small sweet potatoes, cut into quarters (to serve)

1. Brush the ostrich fillets with olive oil and sprinkle with seasoning.

2. For the salsa: combine the salsa ingredients and test for seasoning; add some sugar if needed.

3. Place the sweet potato wedges on a grill and leave to grill for about 15 minutes, turning frequently, or you may partly-cook the sweet potatoes in the microwave oven before grilling them to shorten the cooking process.

4. Arrange the ostrich fillets on the barbeque and grill for about 3 minutes on each side or as you prefer.

5. Serve the grilled ostrich with chili-papaya salsa and sweet potato wedges.

PASTA RECIPES

Italian Shrimp Pasta Pasta With Turkey Sausage Penne With Chicken and Avocado

Salmon and Pasta Bake Fettuccine Puttanesca

Italian Shrimp Pasta

Ingredients:

3/4 cup whole-wheat angel-hair pasta (cooked measurement)

15 large shrimp

1 oz. parmesan cheese, grated

1/2 cup broccoli florets (uncooked) 1/4 cup red peppers, chopped

4 tablesp. low-calorie Italian salad dressing

Method:

directions, then drain and set aside. 2. Heat 2 tablesp. of the salad dressing in a pan. Add the broccoli, peppers and shrimp; stir-fry for 2-3 minutes.

Serve over the pasta; dribble over the remaining salad dressing and sprinkle with grated parmesan.

Pasta with Turkey Sausage

Ingredients:

2-3 turkey sausages, sliced into 1/2-inch pieces

1 cup whole-wheat bow-tie pasta 1/2 cup green pepper, sliced 1/2 cup red pepper, sliced 1 tablesp. onion, chopped 1 clove garlic, chopped 1 cup low-sodium beef broth

1 ounce low-fat cheddar cheese, grated 1 tablesp. olive oil

Method:

1. Cook the pasta, drain and place in a bowl. Set aside.

2. In a medium-sized saucepan, pour the olive oil and 1/4 cup of beef broth. Heat for about 3 minutes, then add the turkey sausage; cover the saucepan and cook for about 10 minutes.

3. When the sausage is cooked through, transfer it to a bowl and set aside.

4. In the same saucepan, add another 1/4 cup of beef broth, onion, peppers and garlic. Saute until the vegetables are tender.

5. Add the sausage, pasta, cheese and remaining broth; stir gently until the

cheese has completely melted and blended with the other ingredients.

Penne With Chicken and

Avocado

Ingredients:

cooked penne noodles

1 chicken breast fillet, cooked and cut into bite-size pieces

2 avocados, well mashed

225g low-fat sour cream or plain yogurt 1 clove garlic, crushed

55g black olives, chopped black pepper to taste

1. Lightly saute the garlic in a little olive oil.

2. Add the mashed avocados, sour cream, chicken and black olives.

3. Gently heat over low heat and serve over cooked penne.

Salmon and Pasta Bake

Ingredients: For the Pasta:

410g pasta of your choice (uncooked) 1 courgette (baby marrow), sliced 1 red pepper, chopped

1 clove garlic, crushed

410g can pink salmon, drained & flaked 1 teasp. paprika

1 teasp. chilli powder, or to taste 1 teasp. French mustard

1 1/2 cups chicken or vegetable stock 2 tablesp. cornflour, blended with 4 tablesp. water

1 talesp. Parmesan cheese, grated freshly-ground black pepper

Cheesy Topping:

2 teasp. grated Parmesan cheese 2 tablesp. breadcrumbs

Method:

1. Cook the pasta in a large saucepan following directions. Drain, set aside and keep warm.

2. Lightly oil a non-stick frying pan and heat over medium heat.

3. Add the courgette, red pepper and garlic; stir-fry for 2 minutes.

4. Add the salmon, paprika, chili

powder, mustard, evaporated milk, stock and cornflour mixture and bring to the boil.

5. Cook, stirring, until the mixture thickens.

6. Stir in the Parmesan cheese and add black pepper to taste.

7. Add the pasta and combine well. Pour into a large ovenproof dish.

8. For the topping: combine Parmesan cheese and breadcrumbs and sprinkle over the pasta dish.

9. Bake at 200C for 15-20 minutes or until the contents are bubbling and the

Fettuccine Puttanesca

Ingredients:

400g fettuccine, cooked or blanched 10 anchovy fillets, finely chopped 3 cups chopped tomatoes, fresh or canned

3 tablesp. capers

4 tablesp. black olives, stoned and roughly chopped

1 cup fresh basil, shredded 100ml. olive oil

1. Heat the anchovies in the olive oil until they start to disintegrate.

2. Add the chopped tomatoes and capers; cook until it starts to form a sauce.

3. Add the chopped black olives and shredded basil; remove from the heat. 4. Add the fettuccine and combine well.

Broccoli with Grated Cheddar Cheese Potato and Parsnips Mash

Spinach With Rice Ultimate Baked Potato

Broccoli with Grated

Cheddar Cheese

Ingredients:

cooking spray

2 cups fresh broccoli florets 2 tablespoons grated cheddar 1/2 lemon (juice)

vegetable seasoning to taste 1 Tbsp. olive oil

Method:

2. Spray 9 x 9 x 2-inch roasting pan with cooking spray.

3. Combine the broccoli, lemon juice, seasoning and olive oil in a bowl. 4. Spread out the broccoli mix in the roasting pan. Roast in oven for 30 minutes.

5. Remove from oven and sprinkle with grated cheddar. Return to oven for a few minutes until the cheese has melted. Serve.