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Thread: recipe ideas

  1. #1
    meathead84's Avatar
    meathead84 is offline Associate Member
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    Oct 2002

    recipe ideas

    Hardest thing about about training is diet...
    Variety can be a HUGE challenge.
    Hope this helps a bit.
    Italian Omelet

    3/4 cup egg substitute
    1 tablespoon chopped fresh basil
    1 roma tomato, diced
    1 ounce crumpled feta cheese

    Spray a large nonstick skillet with cooking spray and heat over medium-low heat. Add egg substitute and cook over medium-low heat. Gently lift cooked edges and tilt the pan to allow liquid egg substitute to flow under cooked portion. Continue this until all liquid portion of egg is gone. Gently flip cooked egg with wide spatula and place basil, diced tomatoes and feta cheese over half of the omelet. Fold omelet over and heat through.

    Makes 1 serving
    Serving Size: 1 omelet

    Nutrients per serving:
    Calories: 176
    Total fat: 6 grams (33% of calories)
    Saturated fat: 4 gram
    Cholesterol: 25 mg
    Sodium: 583 mg
    Carbohydrate: 10 grams (22% of calories)
    Protein: 19 grams (44% of calories)
    Dietary fiber: 1 gram

  2. #2
    meathead84's Avatar
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    Oct 2002
    Backed italian chicken

    Serves 1

    4 oz chicken breast, skinned
    1 tsp Italian seasoning
    2 sprays nonstick vegetable oil coating

    1 medium potato, baked
    1/2 cup squash, steamed
    1/2 cup green beans, steamed
    1/2 cup carrots, sliced, steamed

    1 cup lettuce, red leaf, chopped
    1 cup lettuce, romaine, chopped
    3 slices cucumber
    2 medium radishes
    4 cherry tomatoes
    2 tbsp salad dressing (low calorie Italian)

    1/2 cup melon
    1/2 cup strawberries

    Spray-coat chicken breast with nonstick vegetable oil coating and sprinkle with a low calorie Italian seasoning. Broil for approximately 15 minutes (7 to 8 minutes each side). Serve with baked potato and steamed vegetables seasoned with a butter replacement, or fat free broth; salad of fresh lettuce, cucumber, radishes, and tomato topped with low calorie Italian salad dressing. Dessert of melon and strawberries.

    Nutritional Information per Serving
    44 g
    68 g
    Total Fat
    11 g
    Sat. Fat
    2 g
    14 g
    468 mg
    98 mg
    195 mg

  3. #3
    meathead84's Avatar
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    Oct 2002
    Tuna Roll Ups


    1/4 cup reduced-fat mayonnaise
    1 1/2 tablespoons Dijon-style mustard
    2 cans (about 6 1/4 ounces each) chunk tuna packed in water, drained
    1/2 cup drained water chestnuts (from 8 ounce can), sliced and coarsely
    1/2 cup thinly sliced green onions
    1/3 cup chopped red bell pepper (or prepared roasted red peppers)
    4 (8-inch) flour tortillas
    2 to 3 cups shredded romaine lettuce


    In mixing bowl, blend mayonnaise and mustard. Stir in tuna, water chestnuts, green onions and bell pepper. Divide tuna mixture among tortillas, spreading to within 1-inch of edges. Cover each tortilla with about ½ cup lettuce. Roll each up tightly like a jellyroll. Cut in half diagonally and serve immediately, or cover with plastic wrap and refrigerate up to 3 hours.

    Prep Time 15 min.

    Servings: 4

    Nutritional info per serving:

    350 calories
    12 g fat
    31 mg cholesterol
    758 mg sodium
    31 g carbohydrate
    2 g fiber
    26 g protein

  4. #4
    meathead84's Avatar
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    Oct 2002
    Herb-Grilled Salmon

    Preparation Time: 10 minutes plus 20 minutes to marinate

    Serves 4

    Cooking Time: 15 minutes

    ¼ cup fresh cilantro or parsley, chopped very fine (or 1 teaspoon dried)
    ¼ cup fresh dill, chopped very fine (or 1 teaspoon dried)
    ½ teaspoon black pepper
    1 tablespoon olive oil
    4-6 oz salmon fillets, about 1" thick

    Combine cilantro, dill, pepper and olive oil in small bowl; stir together to combine.

    Rinse salmon, pat dry. Place in shallow pan; spread herb rub evenly on both sides of fish. Cover and marinate in refrigerator 20 minutes.

    Prepare grill or broiler. Place salmon on grill rack or broiler pan coated with cooking spray. Grill 5-7 minutes on each side or until salmon is done and flakes to fork. Serve immediately.

    Nutritional Information per Serving
    Calories 273 g
    Protein 34 g
    Carbohydrates 0 g
    Total Fat 14 g
    Saturated Fat 1 g
    Fiber 0 g
    Sodium 77 mg
    Cholesterol 94 mg
    Calcium 28 mg

    Honey grilled chicken breast

    Total preparation time: 45 minutes

    Serves 4

    1 tablespoon orange juice
    2 teaspoons lemon juice
    2 teaspoons honey
    2 teaspoons light (reduced-sodium) soy sauce
    1 teaspoon grated fresh gingerroot
    1 clove garlic, peeled and minced
    Four 7-ounce boneless, skinless chicken breasts

    Combine all ingredients except chicken in large shallow dish and whisk until blended. Add chicken breasts, turn several times to coat, cover with plastic wrap, and set in refrigerator. Marinate 15 minutes or up to 1 hour.

    Meanwhile, prepare outdoor grill.

    Grill the chicken breasts 3 inches from heat 4 to 5 minutes per side, or until cooked through and juices run clear, or internal temperature is 170°F.

    Remove to a plate and let stand 5 minutes before serving.

    Nutritional Information per Serving
    Calories 298
    Protein 43 g
    Carbohydrates 4g
    Total Fat 11g
    Fiber 0 g
    Sodium 202 g
    Cholesterol 120 mg
    Calcium 23 mg

  5. #5
    meathead84's Avatar
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    Oct 2002
    Garlic Shrimp with Linguini
    Preparation Time: 20 minutes; Cooking Time: 30 minutes

    Serves 4

    Nonstick cooking spray
    2 teaspoons olive oil
    3 cloves garlic, peeled, minced
    8 oz. mushrooms, cleaned, sliced
    1 pound medium shrimp, peeled, deveined, rinsed
    1 teaspoon dried thyme
    1 teaspoon dried oregano
    1/2 teaspoon freshly ground black pepper
    8 oz. linguini
    2 cups low sodium tomato sauce
    2 tablespoons chopped fresh parsley
    4 tablespoons grated Parmesan cheese

    1 Spray large nonstick saucepan with cooking spray. Add oil and turn heat to medium high. Add garlic and mushrooms and cook 3-4 minutes, or until garlic is golden. Add shrimp, thyme, oregano and pepper and continue to cook, stirring frequently, until shrimp become translucent, about 4-5 minutes.

    2 Meanwhile, cook linguini according to package directions until al dente. Drain, cover and keep warm.

    3 Add tomato sauce to saucepan and bring to a boil. Reduce heat to medium and simmer, stirring often. Stir in parsley and continue to cook 4-5 minutes, until sauce becomes fragrant.

    4 To serve, pour sauce over linguini and sprinkle with Parmesan cheese. Serve immediately.

    30 g
    58 g
    Total Fat
    7 g
    Saturated Fat
    2 g
    6 mg
    166 mg
    167 mg
    320 mg

  6. #6
    cjp85's Avatar
    cjp85 is offline Member
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    May 2003
    Sounds good, you should post these in the diet section though

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