Dieting Plans

Low Carb Diet and Atkins Recipes
Showing posts with label Muscle Building. Show all posts
Showing posts with label Muscle Building. Show all posts

2/17/2013

Bok Choy and Green Onions

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 5 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.13 tsp crushed red pepper flakes
  2. 4 spring onions
  3. 31 gr. salted peanuts
  4. 8 bok choy
  5. 1 tsp sesame oil
  6. 1 tbsp canola oil
  7. 2 tbsp water
  8. 3 clove(s) garlic
  9. 1 tsp sweetener
  10. 2 tbsp soya sauce
Preparation instructions
In a small bowl, mix soy sauce, water and sugar substitute; set aside. In a wok or large, deep skillet, heat canola and sesame oils over medium-high heat. Add bok choy, green onions, garlic, soy sauce mixture and pepper flakes to taste. Stir-fry just until bok choy is wilted, about 3 minutes. Stir in peanuts and serve immediately.

Bluefish with a Mustard Crust

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 4 tbsp unsalted butter
  2. 4 bluefish fillet
  3. 1 tsp dried marjoram
  4. 0.33 cup dijon mustard
  5. 1 cup dixie diner carb counters bread crumb mix, plain

Preparation instructions
Heat oven to 200°Celsius. Grease a 9x13 baking dish with butter; set aside. Sprinkle fish with salt and pepper to taste. Spread mustard over both sides of fish fillets.Combine bread crumbs and marjoram in a shallow plate. Press fish into seasoned bread crumbs. Arrange fish in a single layer in prepared dish. Drizzle with melted butter; bake 10 to 15 minutes, until fish is cooked through and bread crumbs are crispy and browned.

Blue Cheese and Celery Soup

  • Course:Lunch
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:4 Persons
Ingredients

  1. 150 gr. blue cheese
  2. 1000 ml water
  3. 6 celery stalk
  4. 1 onion, fresh, med
  5. 2 tbsp butter

Preparation instructions
melt the butter in a large pot, add onions and saute for 10 mins. Add the celery and water, bring to boil then reduce heat and simmer for 30 mins. Add 2/3 of the cheese to the soup, puree the soup in small batches. When done, pour into bowls and sprinkle with rest of the blue cheese.

Beef Tenderloin


  • Course:
  • Dinner
  • Preparation time:
  • 20 Minutes
  • Cooking time:
  • 30 Minutes
  • Quantity:
  • 8 Persons
  • Ingredients
    1. 2000 gr. fillet mignon steak
    2. 1 tsp salt
    3. 0.50 tsp ground pepper
    4. 1.50 tbsp extra virgin olive oil
    5. Preparation instructions
      Heat oven to 220°Celsius. Place beef in a jelly-roll pan. Rub with oil, salt and pepper. Insert a meat thermometer. Roast 30 to 35 minutes for medium-rare doneness. Thermometer should register 50° Celsius.Transfer to a cutting board; loosely tent with foil and let rest 10 minutes before slicing.

2/15/2013

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 25 Minutes
  • Quantity:4 Persons

Ingredients

  1. 0.25 cup sour cream
  2. 94 gr. mushrooms
  3. 0.50 cup yellow onion
  4. 1 tbsp unsalted butter
  5. 2 tbsp canola oil
  6. 0.25 cup red wine
  7. 0.13 tsp salt
  8. 0.13 tsp ground pepper
  9. 1 tsp dijon mustard
  10. 1 cup low sodium beef broth
  11. 625 gr. skirt steak
Preparation instructions
1. Heat oven to warm setting. Sprinkle meat with salt and pepper. 2. In a large non-stick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in over. 3. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates. 4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices. 5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 2 fresh dill
  2. 2 tbsp sour cream
  3. 2 tsp dijon mustard
  4. 230 ml beef broth
  5. 1 gr. soya flour
  6. 200 gr. shittake mushrooms
  7. 1 onion, fresh, med
  8. 1 tbsp oil, sesame
  9. 4 tbsp butter
  10. 800 gr. beef, top sirloin steak, brld, 1/8" trim
Preparation instructions
Slice the meat into thin strips and season with salt & pepper and let stand for 2 hrs to develop flavour. In a frying pan, melt 2 tbsp butter over medium heat, stir in flour until it foams. Add stock and keep stirring till stock thickens, add mushrooms and stir till smooth. Return meat & vegetables to pan, toss well and simmer in sauce for several mins. Add sour cream and heat but don\'t boil. Serve with fresh dill over top.

Beef Skewers with Dipping Sauce

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 3 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 tbsp fish sauce
  2. 350 gr. fillet mignon steak
  3. 1 tbsp olive oil
  4. 0.50 tsp ground coriander
  5. 0.50 tsp cumin seed
  6. 1 tbsp chilli sauce
  7. 1 tbsp white wine vinegar

Preparation instructions
Mix together the chilli sauce, cumin seeds, coriander and oil in a bowl. Add the meat and stir to coat well. Cover and leave to marinate for 30 mins. Thread the meat onto 4 skewers and cook under high grill for 2-3 minutes. Mix together the sauce ingredients and serve with the beef skewers.

Beef Fondue

  • Course:Dinner
  • Preparation time: 0 Minutes
  • Cooking time: 25 Minutes
  • Quantity:2 Persons

Ingredients

  1. 2 tbsp sour cream
  2. 1 lemon
  3. 1 cup broccoli
  4. 1 tbsp canola oil
  5. 375 gr. fillet mignon steak
  6. 1.50 tbsp dijon mustard
  7. 2 tbsp full fat mayonnaise
Preparation instructions
1. Trim away all fat from your meat and cut it into 3/4-inch cubes. Arrange meat, broccoli, and lemon wedges on a platter; cover and refrigerate. 2. In a small bowl, stir together sour cream, mayonnaise and mustard; cover and refrigerate.Pour oil to come up 1 1/2 inches into your fondue pot (about 4 cups for an 8-inch, 2-quart pot). 3. Pour the oil into a saucepan and place over high heat on your stove top. Heat oil to 150°Celsius on deep-fry thermometer; oil should bubble energetically when a piece of meat is lowered in. 4. Carefully pour hot oil back into your fondue pot and set over high heat. Using fondue forks, cook meat and broccoli in the hot oil, garnishing with your choice of lemon, salt or mustard sauce. If the temperature of the oil dips below 135°Celsius the meat will cook sluggishly. 5. Carefully pour the oil back into the pot and reheat to 150°Celsius on the stove. Pour back into pot and continue to cook (you will probably have to do this at least once during your meal).

Beef Fillet with Bacon and Gorgonzola Butter

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 20 Minutes
  • Quantity:2 Persons

Ingredients

  1. 2 tbsp gorgonzola cheese
  2. 250 gr. mushrooms
  3. 2 tbsp unsalted butter
  4. 2 smoked bacon
  5. 0.25 tsp salt
  6. 0.25 tsp ground pepper
  7. 2 tsp extra virgin olive oil
  8. 375 gr. fillet mignon steak
  9. 1 scallions
Preparation instructions
1. Arrange rack in centre of oven. Heat oven to 220°Celsius. 2. Thinly slice white portion of scallion; set aside. 3. To mMake the Gorgonzola butter, f: Finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine. 4. Sprinkle each beef fillet with 1/8 teaspoon salt and pepper. Wrap 1 a slice of bacon around side of each filet, and secure with toothpicks. 5. In a 10-inch non-stick skillet, heat oil over medium-high heat. Add filets filets to skillet, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes. 6. *While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 1/8 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes. 7. Spoon mushrooms onto 2 serving plates, and top each with a filetbeef. Serve with Gorgonzola butter.

Beef Fajitas with Peppers

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:6 Persons
Ingredients

  1. 0.75 cup sour cream
  2. 2 tbsp fresh lime juice
  3. 1 green bell peppers
  4. 1 jalapeno peppers
  5. 1 tbsp canola oil
  6. 0.75 cup green salsa
  7. 3 clove(s) garlic
  8. 1 tsp salt
  9. 2 tsp ground cumin
  10. 2 tbsp extra virgin olive oil
  11. 1000 gr. skirt steak
  12. 1 small red onion
  13. 0.25 cup fresh coriander
  14. 12 serving low carb tortilla

Preparation instructions
1. Make marinade: In a large bowl or resealable plastic bag, combine garlic, salt, lime juice, jalapeno, cumin and olive oil; whisk together. Add steak pieces to marinade; coat well. Marinate, refrigerated at least 1 hour.. 2. Heat oven to 175°Celsius F. Wrap tortillas in foil; place in over to warm 15 minutes before serving. 3. Remove steak from marinade; discard marinade. Grill 5 inches over hot coals (or over medium-high heat) 3 to 4 minutes per side for medium-rare; set aside. 4. In a large skillet over medium-high heat, heat canola oil. Cook bell peppers and onion 5 minutes, until vegetables are softened. 5. Slice steak thinly across the grain. 6. To assemble fajitas, spread tortillas with salsa, top with steak slices and vegetable mixture, sour cream, and cilantro. Fold over and serve

Beef Curry

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 40 ml water
  2. 1 tsp salt
  3. 0.50 tsp spice turmeric ground
  4. 1 tsp ground cumin
  5. 0.50 tsp crushed red pepper flakes
  6. 0.50 tbsp fresh ginger
  7. 2 tbsp fresh coriander
  8. 3 clove(s) garlic
  9. 3 tbsp olive oil
  10. 1 onion, fresh, med
  11. 600 gr. sirloin steak
Preparation instructions
In a large frying pan, heat the oil over moderate heat. Add the onion and cook, stirring occasionally, until translucent, about 5
minutes. Add the garlic and ginger and cook, stirring, for 1 minute.
Meanwhile, in a small bowl, combine the coriander, cumin, red-pepper flakes, turmeric, salt, and water. Add the paste to the onion and cook, stirring, for 1 minute. Add the meat to the pan and cook, stirring, for 3 minutes. Raise the heat to moderately-high and cook to your taste, stirring, about 2 minutes longer for medium-rare. Stir in the coriander.

Beef Burger with Feta and Tomato

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 12 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.25 cup crumbled feta cheese
  2. 1 spring onion
  3. 0.25 cup tomatoes
  4. 0.50 cup fresh baby spinach
  5. 0.50 tsp salt
  6. 0.50 tsp ground pepper
  7. 1.50 tsp fresh dill
  8. 500 gr. ground beef hamburger

Preparation instructions
1. Combine ground beef, green onion, spinach, tomato, feta, dill, salt and pepper. Form into 4 patties. 2. Grill or pan-fry over medium-high heat for 6 minutes on each side for medium doneness. *The Flatout® Artisan FOLDit Flatbread shown in the picture is only acceptable in Phases 3 and 4. Add 9g Net Carbs for a total of 10 Net Carbs per burger with the wrap. For Phases 1 and 2, omit the wrap.

Beef and Tomato Soup

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 400 gr. tinned stewed tomatoes
  2. 600 ml beef broth
  3. 600 gr. beef ground extra lean raw

Preparation instructions
In a pan, brown the ground beef. Pour off the grease and add the broth and tomatoes. Heat through and serve.

2/14/2013

Beef and Spinach Bake

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:6 Persons
Ingredients

  1. 2 tsp ground pepper
  2. 1 tsp salt
  3. 200 clove(s) garlic
  4. 6 gr. mozzarella cheese
  5. 6 mushrooms
  6. 280 gr. fresh spinach
  7. 2 egg
  8. 1 white onion
  9. 1000 gr. beef ground extra lean raw

Preparation instructions
Brown the onion, crushed garlic and then the meat. Add with all the other ingredients to a baking dish. Bake for 30 mins at 350 degrees

Beef and Mixed Mushroom Stir-Fry

  • Course:Dinner
  • Preparation time: 30 Minutes
  • Cooking time: 10 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 fresh parsley
  2. 250 gr. shittake mushrooms
  3. 2 onion, fresh, med
  4. 2 tbsp olive oil
  5. 150 ml water
  6. 15 dried porcini mushrooms
  7. 1 tsp horseradish sauce
  8. 500 gr. skirt steak

Preparation instructions
Soak the dried mushrooms in the measurement water for 20 mins. Remove from water, reserve water and roughly chop mushrooms. Heat the oil in a nonstick frying pan or wok, add the onions and fry for 3 mins, add the fresh mushrooms and fry for another 3-4 mins. Put the mushroom mixture to one side and add the beef & stirfry for 3-4 mins until browned. Pour in the soaking liquid and dried mushrooms and simmer for 1 min. Stir in the creme fraiche, horseradish & parsley. Heat through & serve with vegetables of your choice.

Beef and Broccoli Stir-fry

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 3 Minutes
  • Quantity:4 Persons
Ingredients

  1. 350 ml beef broth
  2. 2 tbsp vinegar apple cider filtered
  3. 0.50 tsp crushed red pepper flakes
  4. 0.50 tbsp fresh ginger
  5. 0.30 tbsp gum xanthan
  6. 30 ml water
  7. 4 tbsp canola oil
  8. 1 clove(s) garlic
  9. 2 tbsp soya sauce
  10. 450 gr. beef top sirloin steak lean raw 1/8" trim
  11. 200 gr. broccoli

Preparation instructions
Cut cleaned broccoli into tiny florets. Slice stalks into long strips. Set aside.

Cut beef into 1/4 inch slanted slices. In a bowl, mix beef with soya and garlic and marinade for 15 minutes. Prepare sauce by combining sauce ingredients. Place pan over medium high heat on stove with a Tbsp of oil. When oil is hot, add half of the meat mixture and cook until meat is browned, about 2-3 minutes. Remove from pan and set aside. Add another Tbsp of oil and repeat cooking the rest of the meat.

Pour remaining oil into pan. Once oil is hot, add broccoli and cook for about 1 minute. Add water and cover pan, stirring frequently until broccoli is tender, about 3 minutes. Add cooking sauce, along with meat. Cook until sauce boils and then thickens.

Bearnaise Sauce

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:8 Persons

Ingredients

  1. 31 gr. shallots
  2. 0.50 cup unsalted butter
  3. 0.50 tsp dried tarragon
  4. 2 raw egg yolk
  5. 0.13 tsp salt
  6. 0.13 tsp ground pepper
  7. 5 tbsp white wine vinegar
Preparation instructions
To make sauce: In a double boiler (or heatproof bowl set over, but not touching, a sauce pot of simmering water), combine shallot, tarragon, and vinegar. Cook 5 minutes, until most of the vinegar has evaporated. Whisk in egg yolk mixture.Whisk continuously until egg yolks have thickened, about 5 minutes. Whisk in butter gradually, piece by piece, until incorporated (sauce should have the texture of mayonnaise). Remove from heat. Season to taste with salt and pepper.

BBQd Rack of Lamb

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 20 Minutes
  • Quantity:6 Persons
Ingredients

  1. 200 gr. rocket leaves
  2. 380 gr. lamb rib
  3. 3 tsp fresh oregano
  4. 3 fresh parsley
  5. 2 clove(s) garlic
  6. 3 tbsp olive oil
  7. 2 lemon

Preparation instructions
Finely grate the rind of the lemons. Juice the lemons. Combine the lemon rind, lemon juice, oil, garlic, parsley, fresh oregano and dried oregano in a bowl. Reserve one-quarter of the mixture. Cut each lamb rack in half crossways to make six racks. Add the lamb to the lemon rind mixture and turn to coat. Cover and place in the fridge for 30 minutes to marinate. Preheat a barbecue grill or chargrill on medium-high. Season both sides of the lamb with salt and pepper. Add the lamb, fat-side down, to the barbecue and cook for 10 minutes. Turn the lamb. Close the barbecue. Cook for a further 10 minutes. Transfer to a large plate and cover loosely with foil. Set aside for 10 minutes to rest. Place the rocket on a serving platter and top with the lamb. Drizzle over the reserved lemon juice mixture. Slice into cutlets to serve.

Basic Steamed Lobster with Drawn Butter

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.5 lemon
  2. 0.75 cup salted butter
  3. 4 raw lobster

Preparation instructions
Bring 10 quarts of salted water to a boil (you may need to use two pots). Plunge lobsters directly into the boiling water, making sure they are completely covered.Bring the water back up to a boil. Cover and cook for 20 minutes from the time the water returns to a boil. Remove lobsters from water with tongs; drain on paper towels. Serve with butter in small dipping cups and lemon wedges.

Basic Egg Salad

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 0 Minutes
  • Quantity:4 Persons
 
Ingredients

  1. 125 gr. celery stalk
  2. 8 large hard boiled eggs
  3. 0.50 tsp salt
  4. 0.25 tsp ground pepper
  5. 1 tbsp dijon mustard
  6. 0.50 cup full fat mayonnaise
Preparation instructions
1. Chop eggs roughly, or push them through the large-holed side of a four-sided box grater. 2. In a large mixing bowl, mix eggs with mayonnaise, mustard, salt and pepper with a wooden spoon. Stir in chopped celery.