Here are some recipes that I have picked up from several magazines in the past.
BEST CUTS, BEST TECHNIQUES
BEEF: Any and all cuts including ground beef for burgers; season with salt and pepper; marinate to prevent charring
PORK AND LAMB CHOPS: Boneless and bone-in; marinate in Asian-style marinades and sweet 'n' sour sauces.
SEAFOOD: Steaks and shellfish; marinate fish steaks and peeled shrimp in lemon- or lime-based marinades; clams, oysters, mussels, lobster and crab may be placed directly on hot grill; cook fish fillets in foil (poke several holes in foil to release steam).
CHICKEN: Any and all parts; remove skin to cut fat; marinate to preserve moisture, especially with lean chicken breast.
TURKEY: Breast and ground breast (for burgers); remvove skin to cut fat; marinate to preserve moisture.
VEGGIES: Portobello mushrooms, cob corn, bell peppers, oniion, cherry tomatoes, zucchini, yello squash; cook softer veggies (tomatoes, zucchini, yello squash) on skewers; brush with olive oil before grilling; season with salt and pepper.
FRUIT: Pineapple, peaches, star fruit; place directly on hot grill and cook 1-2 minutes per side.
BARBECUED SALMON STEAKS
1/4 cup orange juice
2 Tbsp. fresh lemon juice
2 Tbsp. light brown sugar
2 1/12 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. salt
4 salmon steaks, 6-oz each, about 1 inch thick
Preheat gas grill or prepare charcoal. In a shallow dish, whisk together orange juice, lemon juice, brown sugar, chili powder, cumin and salt. Add salmon and turn to coat. Cover with plastic wrap and refrigerate 20 minutes (and up to 24 hrs). Remove salmon from marinade and discard marinade. Sear salmon one minute per side over hottest portion of grill . Move to a cooler spot and grill 2-3 minutes per side until fork-tender. Makes four servings.
PER SERVING: 190 calories, 24 g protein, 10 g carbohydrate, 6 g fat.
TERIYAKI-GLAZED PORK CHOPS
1/4 cup mirin (rice wine)
2 Tbsp. ketchup
2 Tbsp. soy sauce
1 Tbsp. brown sugar
4 boneless prk chops, about 1 inch thick, trimmed of fat
Preheat gas grill or prepare charcoal. In a shallow dish, whisk together mirin, ketchup, soy sauce and brown sugar. Add pork chops and turn to coat. Cover with plastic and regrigerate 20 minutes (and up to 24 hrs). Remove chops from marinade and reserve marinade. Sear chops one minute per side over hottest portion of grill. Move to a cooler spot and grill 3-5 minutes per side, until an instant- read thermometer reads 160 degrees F. Meanwhile, transfer marinade to a small saucepan and set pan over medium-high heat. Bring to a boil, reduce heat to medium and simmer three minutes, until sauce thickens to the consistency of gravy. Spoon sauce over grilled chops just before serving. Makes four servings.
PER SERVING: 263 calories, 25 g protein, 16 g carbohydrate, 11 g fat
BEEF FRIED RICE
2 tsp. dark sesame oil
2 cloves garlic, minced
1 lb. extra-lean sirloin steak, fat trimmed, cut into thin strips
2 cups uncooked instant brown rice
1 3/4 cups reduced-sodium, fat-free beef broth
2 Tbsp. reduced-sodium tamari or soy sauce
1 cup frozen green peas, thawed
Heat oil in a large skillet or wok over medium-high heat. Add garlic and steak and stir-fry two minutes until meat is browned, Add cauliflower and tomato and stir-fry two minutes. Add rice and mix well. Add beef broth and tamari sauce, reduce heat to medium-low, cover and cook 10 minutes, until liquid is absorbed and rice is tender. Fold in peas and cook one minute to heat through. Makes four servings.
PER SERVING: 426 calories, 37 g protein, 46 g carbohydrate, 10 g fat
TURKEY BURGERS WITH ROASTED RED PEPPERS & MOZZARELLA
1 lb. ground turkey breast
1/4 cup diced onion
1 Tbsp. balsamic vinegar
1 tsp. salt
1/4 tsp. ground black pepper
2 whole roasted red peppers (from water-packed jar), halved
4 1-oz slices part-skim mozzarella cheese
4 multigrain hamburger rolls
Nonstick cooking spray
Spicy Adoba Grilled Flank Steak
1 lb flank steak,trimmed of fat
2 tbsp worcestershire sause
1 tbsp minced chipotle chilies in adoba
2 tspadobo sause
1 tsp ground coriander
preheat gas grill or prepare charcoal.Score steaks by making several one-eighth inch-deepacross the grain.Flip and score the other side.Set aside.In a shallow dish, combine Worcestershire,chilies,adobo sauseand coriander.Add flank and turn to coat bothsides.Cover with plastic wrap and refrigerate 20 minutes or up to 24 hours.RRemove meat from marinade and discard marinade.Sear steaks 1 min each side over hottest part of grill.Move to a cooler spot and grill 2-3 minutes per side.Let meat stand for 5 min.
per serving 205 cals,28g prtien,3g carbs,9g fat
strawberry pancakes
makes 6 cakes
1/4 cup of nonfat cottage cheese
3 oz extra firm low fat tofo-drained
4-5 egg whites
1/2 scoop berry flavored protein powder,more if you want
1/2 scoop of vanilla protein powder
cinnamon,nutmeg,vanilla or almond extract to taste
nonstick cooking spray
mix all ingredients in a blender.Pour thin cakes in skillet coated with nonstick spray,flip when edges r browned.
per pancake--71 cals,10g protein,5g carbs,1g fat
mexican chicken tortilla
1 tsp dried chives
1/2 tsp dried rosemary
1 tsp dried basil
1 tbsp spicy tomato sause
1 low fat wheat tortilla
3.5 oz skinless,boneless chicken breast,cooked and sliced
1/2 cup grated nonfat cheddar cheese
1/2 cup grated carrot
In small bowl,mix spices with tomato sause.Spread on tortilla,add chicken and sprinkle with cheese melts.top with carrot.Makes one serving.
per serving 418 cals,56g protein,35g carbs,6gfat
Dessert YUMMMMMMMMMMMMMM!!!!
APPLESAUCE-RAISIN MUFFINS
1 cup applesauce (recipe calls for no-sugar-added)
1 cup orange juice
2 Tbsp. oil
2 Tbsp. liquid sweetener
1 Tbsp. brown sugar
1 1/4 cup flour
2 1/2 scoops (1/2 cup plus 2 Tbsp.) Protein powder (recipe calls for GeniSoy Natural Protein Powder)
1 1/2 tsp. baking soda
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1/2 cup raisins
Nonstick cooking spray
Preheat oven to 350 degrees F and lightly coat muffin tins with nonstick cooking spray. Mix first five ingredients, applesauce through brown sugar, in a large bowl. Sift next five ingredients, flour through salt, into the liquid ingredients. Stir well but don't overmix. Mix in the raisins just before spooning the batter into muffin tins (fill them no more than three-quarters full). Bake 15-18 minutes. Muffins are done when a toothpick inserted into the center of one comes out clean.
Per muffin: 149 calories, 7 g protein, 24 g carbohydrate, 2 g fat
Spray grill rack with cooking spray. Preheat gas grill or prepare charcoal. In a large bowl, combine turkey, onion, vinegar, oregano, salt and pepper. Mix well and shape mixture into four patties. Sear patties one minute per side over hottest portion of grill. Move to a cooler spot and grill 3-5 minutes per side until meat is no loner pink in the center. Top burgers with roasted red peppers and mozzarella cheese. Close grill and cook one minute until cheese melts. Transfer burgers to rolls. Makes four servings.
PER SERVING: 292 calories, 31 g protein, 24 g carbohydrate, 8 g fat
BEST CUTS, BEST TECHNIQUES
BEEF: Any and all cuts including ground beef for burgers; season with salt and pepper; marinate to prevent charring
PORK AND LAMB CHOPS: Boneless and bone-in; marinate in Asian-style marinades and sweet 'n' sour sauces.
SEAFOOD: Steaks and shellfish; marinate fish steaks and peeled shrimp in lemon- or lime-based marinades; clams, oysters, mussels, lobster and crab may be placed directly on hot grill; cook fish fillets in foil (poke several holes in foil to release steam).
CHICKEN: Any and all parts; remove skin to cut fat; marinate to preserve moisture, especially with lean chicken breast.
TURKEY: Breast and ground breast (for burgers); remvove skin to cut fat; marinate to preserve moisture.
VEGGIES: Portobello mushrooms, cob corn, bell peppers, oniion, cherry tomatoes, zucchini, yello squash; cook softer veggies (tomatoes, zucchini, yello squash) on skewers; brush with olive oil before grilling; season with salt and pepper.
FRUIT: Pineapple, peaches, star fruit; place directly on hot grill and cook 1-2 minutes per side.
BARBECUED SALMON STEAKS
1/4 cup orange juice
2 Tbsp. fresh lemon juice
2 Tbsp. light brown sugar
2 1/12 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. salt
4 salmon steaks, 6-oz each, about 1 inch thick
Preheat gas grill or prepare charcoal. In a shallow dish, whisk together orange juice, lemon juice, brown sugar, chili powder, cumin and salt. Add salmon and turn to coat. Cover with plastic wrap and refrigerate 20 minutes (and up to 24 hrs). Remove salmon from marinade and discard marinade. Sear salmon one minute per side over hottest portion of grill . Move to a cooler spot and grill 2-3 minutes per side until fork-tender. Makes four servings.
PER SERVING: 190 calories, 24 g protein, 10 g carbohydrate, 6 g fat.
TERIYAKI-GLAZED PORK CHOPS
1/4 cup mirin (rice wine)
2 Tbsp. ketchup
2 Tbsp. soy sauce
1 Tbsp. brown sugar
4 boneless prk chops, about 1 inch thick, trimmed of fat
Preheat gas grill or prepare charcoal. In a shallow dish, whisk together mirin, ketchup, soy sauce and brown sugar. Add pork chops and turn to coat. Cover with plastic and regrigerate 20 minutes (and up to 24 hrs). Remove chops from marinade and reserve marinade. Sear chops one minute per side over hottest portion of grill. Move to a cooler spot and grill 3-5 minutes per side, until an instant- read thermometer reads 160 degrees F. Meanwhile, transfer marinade to a small saucepan and set pan over medium-high heat. Bring to a boil, reduce heat to medium and simmer three minutes, until sauce thickens to the consistency of gravy. Spoon sauce over grilled chops just before serving. Makes four servings.
PER SERVING: 263 calories, 25 g protein, 16 g carbohydrate, 11 g fat
BEEF FRIED RICE
2 tsp. dark sesame oil
2 cloves garlic, minced
1 lb. extra-lean sirloin steak, fat trimmed, cut into thin strips
2 cups uncooked instant brown rice
1 3/4 cups reduced-sodium, fat-free beef broth
2 Tbsp. reduced-sodium tamari or soy sauce
1 cup frozen green peas, thawed
Heat oil in a large skillet or wok over medium-high heat. Add garlic and steak and stir-fry two minutes until meat is browned, Add cauliflower and tomato and stir-fry two minutes. Add rice and mix well. Add beef broth and tamari sauce, reduce heat to medium-low, cover and cook 10 minutes, until liquid is absorbed and rice is tender. Fold in peas and cook one minute to heat through. Makes four servings.
PER SERVING: 426 calories, 37 g protein, 46 g carbohydrate, 10 g fat
TURKEY BURGERS WITH ROASTED RED PEPPERS & MOZZARELLA
1 lb. ground turkey breast
1/4 cup diced onion
1 Tbsp. balsamic vinegar
1 tsp. salt
1/4 tsp. ground black pepper
2 whole roasted red peppers (from water-packed jar), halved
4 1-oz slices part-skim mozzarella cheese
4 multigrain hamburger rolls
Nonstick cooking spray
Spicy Adoba Grilled Flank Steak
1 lb flank steak,trimmed of fat
2 tbsp worcestershire sause
1 tbsp minced chipotle chilies in adoba
2 tspadobo sause
1 tsp ground coriander
preheat gas grill or prepare charcoal.Score steaks by making several one-eighth inch-deepacross the grain.Flip and score the other side.Set aside.In a shallow dish, combine Worcestershire,chilies,adobo sauseand coriander.Add flank and turn to coat bothsides.Cover with plastic wrap and refrigerate 20 minutes or up to 24 hours.RRemove meat from marinade and discard marinade.Sear steaks 1 min each side over hottest part of grill.Move to a cooler spot and grill 2-3 minutes per side.Let meat stand for 5 min.
per serving 205 cals,28g prtien,3g carbs,9g fat
strawberry pancakes
makes 6 cakes
1/4 cup of nonfat cottage cheese
3 oz extra firm low fat tofo-drained
4-5 egg whites
1/2 scoop berry flavored protein powder,more if you want
1/2 scoop of vanilla protein powder
cinnamon,nutmeg,vanilla or almond extract to taste
nonstick cooking spray
mix all ingredients in a blender.Pour thin cakes in skillet coated with nonstick spray,flip when edges r browned.
per pancake--71 cals,10g protein,5g carbs,1g fat
mexican chicken tortilla
1 tsp dried chives
1/2 tsp dried rosemary
1 tsp dried basil
1 tbsp spicy tomato sause
1 low fat wheat tortilla
3.5 oz skinless,boneless chicken breast,cooked and sliced
1/2 cup grated nonfat cheddar cheese
1/2 cup grated carrot
In small bowl,mix spices with tomato sause.Spread on tortilla,add chicken and sprinkle with cheese melts.top with carrot.Makes one serving.
per serving 418 cals,56g protein,35g carbs,6gfat
Dessert YUMMMMMMMMMMMMMM!!!!
APPLESAUCE-RAISIN MUFFINS
1 cup applesauce (recipe calls for no-sugar-added)
1 cup orange juice
2 Tbsp. oil
2 Tbsp. liquid sweetener
1 Tbsp. brown sugar
1 1/4 cup flour
2 1/2 scoops (1/2 cup plus 2 Tbsp.) Protein powder (recipe calls for GeniSoy Natural Protein Powder)
1 1/2 tsp. baking soda
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1/2 cup raisins
Nonstick cooking spray
Preheat oven to 350 degrees F and lightly coat muffin tins with nonstick cooking spray. Mix first five ingredients, applesauce through brown sugar, in a large bowl. Sift next five ingredients, flour through salt, into the liquid ingredients. Stir well but don't overmix. Mix in the raisins just before spooning the batter into muffin tins (fill them no more than three-quarters full). Bake 15-18 minutes. Muffins are done when a toothpick inserted into the center of one comes out clean.
Per muffin: 149 calories, 7 g protein, 24 g carbohydrate, 2 g fat
Spray grill rack with cooking spray. Preheat gas grill or prepare charcoal. In a large bowl, combine turkey, onion, vinegar, oregano, salt and pepper. Mix well and shape mixture into four patties. Sear patties one minute per side over hottest portion of grill. Move to a cooler spot and grill 3-5 minutes per side until meat is no loner pink in the center. Top burgers with roasted red peppers and mozzarella cheese. Close grill and cook one minute until cheese melts. Transfer burgers to rolls. Makes four servings.
PER SERVING: 292 calories, 31 g protein, 24 g carbohydrate, 8 g fat
