Bodybuilding Recipes And Resources. Part 2. Muscle Recipes

Bodybuilding Recipes And Resources www.bodybuildingrecipes.com DISTRIBUTED BY Internet Publications PO Box 812430 - Wellesley MA - 02482 Contact Us / Technical Support First Published in 2004 by Internet Publications © Copyright Internet Publications Part II Muscle Recipes MUSCLE RECIPES Ground Turkey Omelette - Serves 2 INGREDIENTS 8 Large Fresh Chicken Egg 2 Large Chicken Egg’s Whole 2 Small Onions Raw 3 oz Turkey Ground , Raw 1 1/2 cup cvnned kidney beans (any type) 1 Cup chopped green peppers, sweet raw (bell) 1 cup, mushrooms (raw) 3 table spoons Olive Oil 1 dash ground black pepper. 1 tsp RTS hot pepper sauce. 1 tsp ground tumeric 3 cloves raw garlic 1 cup chopped red pepper, sweet raw 1 tsp lea and perrins worcestershire sauce DIRECTIONS In medium non stick skillet saute’ pan cook turkey,vegetables and spices,except turmeric, in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute’ pan heat 1 tsp olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot. NUTRITIONAL INFORMATION Calories (Per Serving) : 508 Protein (g) : 42 Carbohydrates (g) - 50.5 Fat (g) : 17 Carb - Protein : Fat % Ratio: 39 % - 32% - 29% MUSCLE RECIPES Indonesian Chicken - [ Serves 2 ] INGREDIENTS 8 oz Boneless raw chicken breast, broilers or fryers 1 cup chopped raw onion 1/2 cup Jalapeno raw sliced 5 cups raw shredded cabbage 2 cups sliced raw red pepper 2 cups 1% fat cows milk 4 tsp cornstarch 5 tsp extra virgin olive oil 6 cloves raw garlic 2 tsp raw ginger root 1 tsp tumeric ground 1 tsp Corianda leaf (dried cilantro, chinese parsley) 1 tsp curry powder DIRECTIONS In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In seperate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately NUTRITIONAL INFORMATION Calories (Per Serving) - 475.5 Protein (g) - 39.5 Carbohydrates (g) - 45 Fat (g) - 16.5 Carb - Protein - Fat % Ratio: 37-33-30 MUSCLE RECIPES Chocolate Banana Protein Bars - 8 Bars INGREDIENTS 300 g raw banana 1 tsp ground cinnamon 2 tbsp unsweetened cocoa powder 3 large chicken egg whites raw 4 oz non fat milk 200g 100% whole grain old fashioned oatmeal 1/3 cup splenda 1 tbsp Udo’s choice oil blend 60 g Designer Whey Chocolate flavour ( or equivalent brand) DIRECTIONS Mix ingredients in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar. If you don’t want the fat replace the Udo’s oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture. NUTRITIONAL INFORMATION Calories (Per bar) : 188.32 Protein (g) : 11.05 Carbohydrates (g) : 27.94 Fat (g) : 4.56 Carb - Protein - Fat % Ratio: 57-22-21 MUSCLE RECIPES Fish Sandwich INGREDIENTS 1 looseleaf o