Showing posts with label Muscle Building Supplements. Show all posts

2/09/2013

Aubergine and Red Pepper Sauté

Course:Lunch
Preparation time: 5 Minutes
Cooking time: 18 Minutes
Quantity:6 Persons

Preparation instructions

3 Japanese eggplants may be substituted for a regular eggplant in this recipe. Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook eggplant cubes 5 minutes, until golden. Transfer to a bowl. Add remaining oil to skillet. Cook onion and red pepper 5 minutes, until vegetables are softened. Add garlic and cook 1 minute more.Mix in tomatoes, lemon juice, and sugar substitute. Return eggplant to skillet; cook 6-8 minutes, stirring occasionally, until vegetables are tender, and sauce thickens slightly. Season to taste with salt and pepper.

Aubergine and Goat Cheese Napoleon

Course:Dinner
Preparation time: 20 Minutes
Cooking time: 15 Minutes
Quantity:4 Persons

Preparation instructions

Heat grill to medium, or heat broiler*. Line a cookie sheet with paper towels.Meanwhile, slice eggplant into twelve 1/2-inch rounds, and sprinkle with 1/2 teaspoon salt; let stand for 10 minutes. Remove paper towels, and brush with 2 tablespoons olive oil, coating all sides. Sprinkle with 1/4 teaspoon pepper. Let stand until grill is ready.Brush asparagus with remaining 2 tablespoons olive oil, and sprinkle with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Grill eggplant slices for 3 minutes per side. Grill asparagus until halfway cooked but still firm, 2 to 3 minutes per side (depending on thickness). Transfer each to a plate.Using a length of unwaxed dental floss, cut goat-cheese log into 16 slices. Arrange on work surface in a single layer, and sprinkle with thyme.Using the divided containers, place 1 eggplant slice on one side of each container. Place 2 goat-cheese rounds over each eggplant slice. Repeat, layering each with an eggplant slice, then 2 slices of cheese, ending with an eggplant slice. In a small bowl, combine ketchup with the water. Stir in oregano and rosemary. Spoon 2 tablespoons over each eggplant stack. Place 5 asparagus spears (cut into 2-inch pieces) in the other section of each container. Seal, and freeze. (The eggplant can be stored, frozen, for up to 1 month.)When ready to serve, slightly open one corner of container to vent. Microwave on high until hot, 4 to 5 minutes. Let stand in microwave for 1 minute before serving.

Asparagus, Mushrooms and Peas

Course:Lunch
Preparation time: 15 Minutes
Cooking time: 25 Minutes
Quantity:6 Persons

Preparation instructions

In a large skillet, melt 2 tablespoons butter over medium-high heat. Reduce heat to medium. Add scallions, and cook until green portion is wilted, about 3 minutes. Add garlic, and cook for 30 seconds. Add remaining tablespoon butter; when melted, add mushrooms. Cook, stirring occasionally, until mushrooms are softened, about 5 minutes. Add vinegar, and cook for 2 minutes.Pour the water into skillet. Add asparagus, and bring to boil over medium-high heat. Reduce heat to medium, and simmer for 5 minutes. Add peas, and cook for 2 minutes. Add heavy cream, and continue to simmer until sauce thickens, about 2 minutes. Transfer to a serving bowl, stir in basil, and season to taste with salt and pepper. Sprinkle with Parmesan, if desire. Serve immediately

Asparagus with Poached Egg

Course:Breakfast
Preparation time: 5 Minutes
Cooking time: 20 Minutes
Quantity:4 Persons

Preparation instructions

Bring a large frying pan of salted water to the boil. Add the asparagus and cook for 2-3 minutes or until bright green and tender crisp. Transfer the asparagus to a plate and cover to keep warm. Add the vinegar to the water in pan and reduce heat to medium-low. Crack 1 egg into a small bowl. Use a spoon to stir the water to make a whirlpool. Carefully pour the egg into the centre of the whirlpool. Cook for 4 minutes for a soft yolk or until cooked to your liking. Use a slotted spoon to transfer to a plate. Cover with foil to keep warm. Repeat with remaining eggs. Divide the asparagus among serving plates. Top with an egg. Season with salt and pepper. Top with parmesan and a sprinkle of paprika to serve.

2/08/2013

Asparagus and Ham Quiche

Course:Breakfast
Preparation time: 15 Minutes
Cooking time: 30 Minutes
Quantity:6 Persons

Preparation instructions

Preheat oven to 180C/350F/Gas Mark 4. Cut asparagus into 1 inch pieces and steam until tender. Beat eggs and milk together, stir in cooked asparagus. Add ham. Pour into pan and top with cheese then bake for 20-30 mins until egg is set in centre.

Asparagus and Brie Frittata

Course:Breakfast
Preparation time: 20 Minutes
Cooking time: 20 Minutes
Quantity:4 Persons

Preparation instructions

Preheat the oven to 450F/230C/Gas Mark 8. Trim the ends from asparagus and cut into 5mm slices. Heat oil in a frying pan and add asparagus for 3-4 mins. Add the garlic and cook for 1 minute. In a large bowl whisk the eggs, salt and pepper. Add to pan and cook over low heat unil edges start to set. With a rubber spatula, lift all around the sides of the frittata whilst tilting the pan, to allow the uncooked egg to flow underneath. Let cook for 1-2 mins and then repeat. Scatter cheese on top and transfer pan to oven for 7-10 mins, until eggs are set. Transfer to a plate and serve.

Asian Tuna Kebabs

Course: Dinner
Preparation time: 25 Minutes
Cooking time: 8 Minutes
Quantity: 8 Persons

Preparation instructions

1. Preheat grill to high. Combine soy sauce, sherry, sesame oil, ginger, garlic and sugar substitute in a large bowl. 2. Add tuna, scallions and red pepper and toss to coat. Marinate for 15 minutes in the refrigerator. Remove tuna, scallions and red pepper from marinade and set aside. 3. Toss eggplant in marinade and let sit for 3 minutes. Remove eggplant and set aside with other ingredients. Discard marinade. 4. To assemble skewers: Alternate 3 pieces tuna, 2 pieces scallions, 2 pieces red pepper, and 3 pieces eggplant (eggplant should be skewered through both skin sides of the rounds). Grill for 3-4 minutes per side (tuna will be rare in the centre). You will need 8 bamboo skewers, soaked in water for 15 minutes

Artichokes with Three Cheeses

Course: Dinner
Preparation time: 20 Minutes
Cooking time: 40 Minutes
Quantity: 4 Persons

Preparation instructions

1. Preheat oven to 200 celsius. 2. Arrange artichoke hearts in a single layer on the bottom of an 11-by-7-inch (2-quart) baking dish. 3. Spread garlic over artichokes and then pour over broth. 4. Drizzle with olive oil and lemon juice. Sprinkle with parsley and basil. 5. Cover evenly with the cheeses, ending with the Parmigiano-Reggiano. 6. Cover with aluminium foil, and bake until artichokes are tender and cheeses are melted, 15 minutes. 7. Uncover, and bake until cheese is lightly golden and slightly crusty, about 25 minutes more. 8. Remove from over, and cool. Serve warm or at room temperature.

Artichoke Soup

Course: Lunch
Preparation time: 10 Minutes
Cooking time: 20 Minutes
Quantity: 6 Persons

Preparation instructions

Melt the butter and saute the onion, celery, and garlic over low to medium heat. Drain the artichoke hearts and trim off any tough bits of leaf. Put the artichoke hearts in a food processor. Add 120 ml of the chicken broth and the Xanthan and process until the artichokes are a fine puree. Add the remaining chicken broth, and set over medium-high heat to simmer. When the onion and celery are soft, stir them into the artichoke mixture. When it comes to a simmer, whisk in the cream. Bring it back to a simmer, squeeze in the lemon juice, and stir again. Add salt and pepper to taste.

Artichoke Parmesan Dip

Course:Lunch
Preparation time: 10 Minutes
Cooking time: 45 Minutes
Quantity:4 Persons

Preparation instructions

Preheat oven to 325 degrees. Drain and chop the artichoke hearts and mix with the mayonnaise, cheese, and garlic. Put the mixture in a small, oven-proof casserole dish, sprinkle a little paprika on top, and bake for 45 minutes. Dip with cucumber and pepper strips.

Antipasto Skewers

Course: Lunch
Preparation time: 25 Minutes
Cooking time: 5 Minutes
Quantity: 8 Persons
Preparation instructions
Soak bamboo skewers in water for 15 mins. Wrap slice of proscuitto round each pepper and thread each skewer with 1 olive, 1 tomato, 1 courgette cube, 1 proscuitto wrapped pepper, 1 mushroom, 1 salami cube, 1 olive & 1 tomato; in that order. Place the skewers in shallow baking dish. In a small bowl, mix oil, lemon juice, vinegar, garlic, oregano, salt and pepper. Pour over skewers and turn to coat them all over. Preheat the grill and grill until the vegetables are tender, about 4-5 mins.

Almond Pancakes

Course:
Breakfast
Preparation time:
10 Minutes
Cooking time:
5 Minutes
Quantity:
8 Persons
Preparation instructions

In a large bowl mix the egg yolks, cream, and sweetener until smooth. In a small bowl, whisk the ground almonds and baking powder together; whisk into the yolk mixture. Place egg whites in a medium bowl and beat with electric mixer until soft peaks form. Stir 1/4 of the whites into the yolk mixture to loosen it up and then fold in the remaining whites. Heat a large frying pan over medium heat. Add the butter and form pancakes using 2 tbsp of the batter for each one. Cook for 3 mins and gently turn over and cook another 2 mins on the other side.

BUFFALO CHICKEN WINGS

Net Carbs:
Fiber:
Protein:
Fat:
Calories:

2 grams
0 grams
31 grams
78 grams
848.5

Ingredients:

Wings:

1 large egg

1 cup cider vinegar

½ cup canola oil

1 teaspoon salt

½ teaspoon pepper

½ teaspoon garlic powder

¼ teaspoon celery salt

⅛ teaspoon cayenne

2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:

1 cup mayonnaise

½ cup sour cream

⅓ cup crumbled blue cheese

1 scallion, chopped

1 tablespoon fresh lemon juice

1 teaspoon chopped garlic

Directions:

1. For the wings: Preheat oven to 450F.

2. Beat egg in a medium bowl. Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined. Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.

3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic. Set aside until wings are done.

4. Serve wings while hot with dipping sauce.

2/07/2013

Atkins Almond Chicken

Course: Dinner
Preparation time: 15 Minutes
Cooking time: 2 Minutes
Quantity: 4 Persons

Ingredients

120 gr. fresh spinach
1 tsp ground pepper
1 tsp salt
2 tbsp butter
2 tbsp olive oil
5 tbsp parmesan cheese
80 gr. almonds
0.50 tsp dried tarragon
1 egg
4 skinless chicken breast

Preparation Instructions

Place chicken breasts between two sheets of clingfilm and lightly pound to an 1/2-inch thickness. In a shallow bowl, beat the egg, tarragon and seasoning. Place the minced almonds and parmesan on a plate. Dip the chicken into the egg and then the almond mixture. Cook in oil until no longer pink. Serve over sauteed spinach.

Atkins Cauliflower Potato Salad

Course: Lunch
Preparation time: 40 Minutes
Cooking time: 10 Minutes
Quantity: 6 Persons

Ingredients

2 tsp fresh lemon juice
3 spring onion
1 jalapeno peppers
0.50 tsp ground mustard seed
0.25 cup full fat mayonnaise
2 tsp splenda
1 cauliflower florets

Preparation Instructions

Cook cauliflower in a large pot of boiling salted water 10 minutes, until tender. Drain and rinse under cold water; pat dry. In a large mixing bowl, mix mayonnaise, lemon juice, sugar substitute, and mustard. Add cauliflower, green onion and pepper, if using. Mix well until vegetables are evenly coated with dressing. Add salt and pepper to taste. Chill 30 minutes for flavours to blend.

1/31/2013

Quick Barbecued Pork Atkins Recipe

Quick Barbecued Pork Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 5.5 grams Fiber: 1 grams Protein: 22.5 grams Fat: 17.5 grams Calories: 281

Servings: 4
Prep Time: 5 Minutes

Cook Time: 35 Minutes

Ingredients:

2 tablespoons canola oil
1 cup sliced onions, sliced
1 pound boneless lean pork tenderloin
½ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon ground pepper
¾ cup Barbecue Sauce

Directions:

Use no-sugar-added barbecue sauce or the Atkins recipe: Barbecue Sauce.

1. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add onions and cook 5 minutes or until lightly browned; set aside.
2. Sprinkle pork with oregano, salt and freshly ground black pepper.
3. In a 2-quart saucepan, heat remaining tablespoon of oil over medium-high heat. Add pork and cook in batches until lightly browned. Remove pork and set aside.
4. Add onions to saucepan and pour in barbecue sauce; mix well. Reduce heat to medium low, add pork and cook 20 to 25 minutes, or until tender.

Beef Stew Atkins Recipe

Beef Stew Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 7.5 grams Fiber: 5 grams Protein: 23 grams Fat: 13 grams Calories: 316

Servings: 6

Prep Time: 10 Minutes

Cook Time: 2 Hours and 45 Minutes

Ingredients:

1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine (Merlot or Cabernet Sauvignon)
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up

Directions:

Along with the salt, pepper and paprika, season the stew meat with 1 tablespoon of herbs de Provence, found in the spice section of any well-stocked supermarket. Or use any combination of thyme, chervil, rosemary, summer savory, lavender, tarragon, marjoram, oregano, mint or bay leaf. You can order Thick-It-Up thickner online. Eliminate the carrot and this dish is suitable for Phase 2. This recipe freezes well for up to 3 months in a tightly sealed container.

Heat oven to 325°F.
Toss beef with herbs de Provence, paprika, salt and pepper.
Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside.
Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time.
Add reserved meat and accumulated juices, wine and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
Add green beans; cook 15 minutes more, just until beans are tender.
Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
Adjust seasonings to taste and serve immediately.

Buffalo Chicken Wings Atkins Recipe

Buffalo Chicken Wings Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 2 grams Fiber: 0 grams Protein: 31 grams Fat: 78 grams Calories: 848.5

Servings: 6

Prep Time: 25 Minutes

Cook Time: 20 Minutes

Ingredients:

Wings:
1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:
1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic

Directions:

1. For the wings: Preheat oven to 450F.
2. Beat egg in a medium bowl. Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined. Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic. Set aside until wings are done.
4. Serve wings while hot with dipping sauce.

Asian Beef Salad Atkins Diet Recipe

Asian Beef Salad Atkins Diet Recipe

Nutritional Information Per Serving:

Net Carbs: 11.5 grams Fiber: 5 grams Protein: 41 grams Fat: 15.5 grams Calories: 367.5

Servings: 4
Prep Time: 15 MInutes

Marinate Time: 12 Hours

Cook Time: 5 Minutes

Ingredients:

Marinade and Dressing Base:
4 green onions, chopped
3 garlic cloves, pushed through a press
¼ cup soy sauce
2 tablespoons no-sugar-added rice-wine vinegar
2 teaspoons sesame oil
1 teaspoon granular sugar substitute
½ teaspoon curry powder
¼ teaspoon dried ginger

Salad:
1½ pounds beef sirloin, cut against the grain in 1/8-inch strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8-ounces) sliced water chestnuts, drained

Directions:

1.    Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl.
2.    Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger.
3.    Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness.
4.    Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.