1 lb. ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp allspice
1 tsp red pepper flakes
Salt & pepper to taste
1 jar spaghetti sauce
Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms. Put the all spice, salt and pepper in. Pour the spaghetti sauce in. Serve over your favorite type of noodle.
1 chopped onion
1 pkg. frozen spinach, thawed and dried
1 egg lightly beaten
8 oz. low fat ricotta cheese
Salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and flattened
Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.
6 fish filets
1 ½ lbs small zucchini, cut lengthwise into halves
½ cup lemon juice
2 tbsp. low-calorie Dijon mustard
1 clove garlic, minced or pressed
2 tbsp. drained capers
Paprika to taste
Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan. Drizzle with lemon juice. Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers.
Serve. 6 servings
1 lb. Fish filets
One 14 oz. Can diced tomatoes w/ basil, garlic & oregano
Arrange fish filets in a single layer in skillet.
Cover with tomatoes and liquid.
Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork.
Serve plain or over brown rice.
2 lbs boneless skinless chicken breast
1 28 oz can crushed tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
¼ tsp. thyme
¾ tsp. salt
½ tsp. oregano
1 tbsp. parsley
Dash of pepper
Cooking spray
Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.
1 lb. flank steak cut in strips or small pieces
1 large green pepper, cut in strips
1 red pepper, cut in strips
1 medium yellow onion, cut in strips
3 cloves pressed garlic
1 tsp chili powder
Lemon juice
Fresh ground pepper to taste
Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired.
8 ounces chicken breast cut into chunks
1 can diced tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped
Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese.
1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed
Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.
Often times, it is assumed that the protein necessary for building muscle mass probably won’t taste great. For years, bodybuilders ate unappetizing concoctions and bars in order to get the protein they need to gain weight. While there are still many unsavory products on the market today, there are also options, including great tasting, nutritious protein smoothies:
Wild Blueberry Protein Smoothie
If you’re in the mood for a lighter, powerful protein smoothie, then wild blueberry might just hit the spot. For those who prefer other fruit, you can easily substitute most any frozen variety to your liking. To start, you’ll need a cup of frozen blueberries, a half-cup of water, a half cup of yogurt (vanilla is preferable, although you could use fruit-based yogurt if you prefer. You’ll want to start by combining the ingredients in a blender, then add a serving of your favorite protein (make sure that the protein’s flavor is compatible with the fruit taste.) You can also add a tablespoon of flax seed to provide important Omega-3s.
Chocolate Desert Smoothie
For those who have a craving for chocolate, but also need to pack some protein in their diet, the chocolate desert smoothie will help elevate your workout results to new heights. A dairy-based smoothie, the Chocolate flavor requires a cup of milk, a tablespoon of chocolate syrup and peanut butter (you can substitute almond butter or chocolate pudding, if you prefer), one small banana, whey protein and a cup of ice. Add the ingredients in a blender and allow them to mix until smooth.
