recipe ideas

[meathead84]

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

[meathead84]

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
Calories
533
Protein
44 g
Carbs
68 g
Total Fat
11 g
Sat. Fat
2 g
Fiber
14 g
Sodium
468 mg
Cholesterol
98 mg
Calcium
195 mg

[meathead84]

Tuna Roll Ups

Ingredients:

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
chopped
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


Preparation:

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

[meathead84]

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


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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

[meathead84]

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.


Calories
409
Protein
30 g
Carbohydrates
58 g
Total Fat
7 g
Saturated Fat
2 g
Fiber
6 mg
Sodium
166 mg
Cholesterol
167 mg
Calcium
320 mg

[cjp85]

Sounds good, you should post these in the diet section though