Really, iso more

Ask and ye shall receive... Last ones for today.


Chicken Stir-Fry

What you will need.

• Frying Pan (stovetop)
• 7 oz cubed Raw Chicken Breast
• 1.5 cups raw or frozen veggies
• 3 tbsp terryaki
• 1 tbsp Natural peanut butter
• 1/2 tsp chili sauce (for taste)
• 1 tbsp oil (peanut, vegetable, olive..your choice!)

1. Put your pan or wok on the stove and set to High
2. Add the oil and let pre-heat for a minute or so
3. Imediately add your cubed chicken to the pan followed by 2 tbsp of terryaki.
4. You want high heat so you sear the chicken, but if you start to heat up to much, take the pan off the burner and reduce heat (while stiring your chicken)
5. Keep the chicken moving in the pan. The high heat will burn it otherwise
6. Once your chicken looks pretty well cooked, add 1/2 your peanut butter to the pan with the chicken
7. Stir fry the PB into the chicken, add a bit of water if the mixture is too dry. Set aside chicken.
8. In the same pan, cook your veggies with the rest of the terryaki. If doing a large quantity of veggies, I find adding some water (just a bit) to the pan will help steam them while they fry
9. Once your veggies are cooked, add the remaining PB and chili sauce (if you want some spice) then stir fry for a minute
10. Add chicken back to the pan and mix together. Serve hot.

355 calories, 54g protein, 16.5g carbs, 13.5g fat


Hard Boiled Egg Burritos

What you will need.

• Pot for boiling eggs (stovetop)
• 1 dozen egg whites
• 2 egg yolks
• 1 tbsp low-fat mayo
• 2 tbsp salsa
• 2-3 cups chopped veggies
• wheat tortillas

1. Hardboil and shred a dozen eggs (saving 2 egg yolks).
2. Mix 1 tablespoon of low or non-fat mayo and salsa (or hot sauce or anything else that's spicy will work) with the eggs
3. Throw in 2-3 cups of chopped veggies
4. Refrigerate
5. When you're ready to eat, roll up some of the mix into whole wheat tortilla shells. Really pack those shells tight if you want a high protein to carb ratio..



* The Beef Stroganoff on the previous page does NOT need an oven/8x8 baking pan, was a typo...

Moooooooore
I made the teryiaki with brown rice

Reese's Pre-Bed Shake for Bulkers

What you will need.

• Shaker Cup(Preferably a Blender Bottle)
• Chocolate Casein Powder
• Peanut/Almond Butter(Preferably organic, I use Power Butter)
• Milk(NN Soymilk)
• Blender(Optional)

1. Place about a glass of milk into shaker cup/blender.
2. Place 1-2 scoops of casein powder(more bodyweight, more protein) into shaker cup/blender.
3. Place desirable amount of peanut butter into shaker cup/blender.
4. Shake/blend until desired consistency is achieved.
5. Enjoy.

^vouching that.
really tasty, gz proteinz/fats for a steady trickle of aminos to dem fibraz.

Tuna - my way niggas

You'll need:

• Container to hold tuna + other stuff
• can or two of tuna
• Half a pepper(green, orange, whatev)
• 1 tsbp of mayo
• Few squirts of mustard
• 2 sticks of celery
• 1/4 of an onion, less or more based on preference and onion size
• 1-2 cloves of garlic
• Small handful of almonds or cashews(cashews > imo)
• Spoon
• Scalps

1. Chop and mix together everything in a big enough container.
2. And yeah that's about it, I've been screwing around with ingredients for a few months now and I think I've found the perfect equilibrium. One or two cans of tuna based on body size and can size would be appropriate. This meal contains lots of protein, good fats, some carbs, antioxidants and other good shit. Enjoy motherfucks. It would probably be great on a toasted sandwich with lettuce too, but i always just eat it mixed in a bowl. nn bread

This post was edited by Osirislives on Aug 26 2009 02:47pm

oh man this is soooo good with feta + havarti cheese, with lots of fresh pepper

mmmm

Tuna Salad on Crackers
Great snack on the go. You can store it in the fridge and use it as a snack anytime. Bring it to work, school, etc... You can cater to your liking/needs.

You will need:

• 1 Stick of Celery - Chopped
• Mayonnaise(light, fat-free, whatever)
• 1 Small Tomato(or half a big tomato) - Diced
• 1 Dill Pickle - Diced
• Pepper
• Garlic Powder
• 1/4 of an Onion - Diced
• 2 Cans of Tuna(light) - Drained
• Crackers(Saltines, Ritz, w/e)
• Spoon(or other stirring utensil)
• Dijon Mustard

1.Mix everything in a bowl except for the crackers(and the spoon?)
2. Stir with your spoon.
3. Dip crackers in tuna mix and enjoy.

lol yummy

fried rice

chop up some garlic, and ginger and heat it up in a pan with some olive oil. toss in some precooked brown rice. fry it up until the brown rice starts to brown [:S] and stick together. it should be just a tiny bit crunchy when you take a bite. just a nice way to prepare leftover rice if you happen to have any lying around. rice for carbs, olive oil for some nice flavour + gz fats, garlic and ginger for gz flavour