New Recipe Section!!!

Submit recipe ideas to:
<span style="color:#3333FF">[email protected]</div>

Ok, Mace - but if you really must know...

Here's a little sampling that I put together this morning of what kinds of things will be in this section. Enjoy!!

<div align="center">How to Grill the Perfect Steak </div> </span>
<div align="center">Submitted by Tim</div>

Ever wonder how restaurants always turn out a better steak than you do at home? It isn’t just that the more expensive places get the better cuts of meat (even better than what you can find at high end grocers). A lot of how a steak tastes is involved in the preparation of both the meat and the equipment.

The Hardware:
-The Grill: Whether it is gas or charcoal, cooking a steak properly involves a lot of heat. If your grill has a thermometer, it may not completely accurate, but can provide a good guideline for internal temperature. First off, always clean your grill before you put anything on it! When you turn it on, turn it to high, all burners, even if you are only cooking on a small portion of the grates.
-The Grates: Always clean! Don’t play Al Bundy and leave that burger and chicken goodness on for next year’s BBQ party. Debris on the grates can make you sick, even under high heat. It also leads to food stickage – a killer for fish, finely ground burger, or anything that has a tendency to not come off. :sick:
-Tools: Although the standard grill set comes with a turner, tongs and a fork, THROW THE FORK AWAY!! Piercing the meat while it is cooking results in a flood of juices to spurt out, lending to dry meat. I prefer to use the tongs no matter what the job.

The Meat:
-Cold or Warm? Though meats should be stored in the ol’ chill chest, they shouldn’t ever go from fridge to grilltop! Cold meat cooks slower and unevenly. Even if the outside looks burnt, the inside may still be cold. If you must freeze meats, thaw them in the fridge for a few days before you are ready for them. When you are ready, leave them in the package and set them on the counter for a while. Nothing bad will happen to them while they come up to room temperature; just don’t let flies or the dog get ahold of it! Steak will cook much better if left to come up to room temperature before meeting the flame.
-Seasoning? Though there are tons of seasoning mixes out there, sometimes the best is simple. Salt and pepper are standards for a reason – they are good on anything! If you are truly looking for that restaurant flavor, skip the table salt and ground pepper and go for Kosher salt and cracked pepper. Kosher salt is larger and more course, and will stay on the meat longer. Some even say it helps to better sear the meat. Freshly cracked pepper has a much better flavor and is stronger, so use it sparingly. Sprinkle the S&P on the meat when it comes to temperature, then let it rest for another minute or two. Personally, I like to add a little garlic powder to my steak, but never anything else! :thumbsup:
-The Cut? The cut of meat often determines how tender the finished product will be. The more marbling there is in the meat, the more tender it will be. Steak cuts with large areas of fat or connective tissue will often lend to a “gristly bite”, of which I hate. Buy as good as your budget allows. Top sirloin is awesome stuff, but don’t overlook a good London Broil or even an Eye of Round Roast! Roasts are generally larger pieces of steak that aren’t sliced yet. Buy an eye and cut it yourself. Which leads me to thickness – how thick or thin should you go? Well, if you think it will cook up to be a steak-em, it’s way too thin. I’d rather have a smaller piece of beef that is thick (1-2”) than a long, flat piece. Flatter has more surface area and will cook faster, but will also dry out.

The Method:
Now that you have the steak rested up to room temperature, lightly seasoned on both sides, and the grill thermometer is between 500 degrees and solar flare, you’re ready, right? Not quite yet! What about the cooking oil? No, you’re not frying, but you will need a little bit of vegetable, canola, or mixed oil on a paper or cotton towel before you begin. Using the tongs, use the towel to oil the grates. This will insure that the meat will not stick to them easily and that the heat will spread evenly over the meat.

Time to sear! Place the meat on the grates, leaving a few inches between pieces. Let it sit! Do not touch it! Back away!! Close the lid and let it go for 2 minutes before poking, prodding, prying or even farting near it! Don’t open the lid either as it will let the heat out! The meat will cook to the grates and stick, but as it sears, it will eventually release itself and come up with those wonderful lines that you see on TV. (Most sticking on grills happens because the heat was too low and the meat was not allowed to sit long enough.) After 2 minutes, turn the meat onto the other side with your tongs onto a NEW area of the grill. The new area will be hotter than where the steak already was – the heat from that area soaked into the cooler meat! Let it go for another 2 minutes. Don’t touch it!!! :blink:

Now, is it done? Nope! There is one VERY CRUCIAL step before cutting into it. The meat MUST REST. Cutting into the meat just after it came off the grill will result in a puddle of blood and other fluids all over the plate. Unless you want to eat and watch a horror movie without joining Netflix, let the meat rest! The juices will literally suck back into the meat and stay there. The longer the rest, the more you will be rewarded! Rest the meat wrapped in aluminum foil. It will help the heat to stay in, and will even continue to cook as it rests. (It’s called carry-over heat, and if misused, will result in dry turkeys, burnt eggs, and filet mignon-jerky! More to come on that…)

To the Plate:
Once the meat has the opportunity to rest (about 4-5 minutes is ideal), uncover and serve. If it is a small portion for individual people, put it right on the plate and let folks cut how they like. If it is a larger cut, like a London Broil, cut against the grain in slices using a sharp, non-serrated knife using the least amount of strokes as possible. Cutting against the grain will result in meat that has shorter fibers and is easier to chew – a great trick for tougher steaks that you want to be more attractive to the mouth. :sweat:

<span style="color:#FF99FF">Toppings?
Mushrooms and onions? Blue cheese? Peppercorn and mustard “au poivre”? It depends on your taste, your audience, and your intent. If the steak was expensive, don’t put anything on it! Let the natural flavor of the beef be the centerpiece. Smothering a filet in onions is like buying a Viper and getting it custom painted with the Geek Squad emblem!! More on sauces and toppings at a later time.

I hope this helped you in preparing the perfect piece of cow. Whether you are cooking for 1 or 100, great steak takes a bit of time, patience, and know-how. Your efforts will be rewarded! There’s nothing that says high class and MANLY like a greatly grilled steak! :yes:

<div align="center">High Protein Oatmeal </span>
Submitted by 'BigSmith' </div>

Items needed:
1/2 - 1 Cup Oats ( I use right in between)
8-15 egg whites (adjust accordingly, I use 10)
2 tbspn Apple Butter

Directions:
1. Lightly cook the Oats in the micro with water
2. Cook eggwhites in a pan slowly.
3. Combine the oats with the eggs in the pan after eggs are cooked.
4. Mix in apple butter with the oats and eggs.
5. Eat!

You get your good carbs + 40 grams of protein and it tastes DAMN good. I still eat this a few times a week. Sounds bad but I promise its good to go!


<span style="color:#33CCFF">-Thanks, Kev!! Looks like a great recipe. I, for one, will be giving it a try soon! :thumbsup:

C'mon folks, get those submissions in! Let's make this thing a great reference for us all!!!

<div align="center">Hi-Protein Hot Cocoa</div> </span>
<div align="center">Submitted by thesinner</div>

Add the following to a microwave-safe mug:

1 to 1/2 TBS unsweetened cocoa
6 fluid oz. skim milk

-Microwave for about a minute or so (depending on how strong your microwave is)
-Pull out of microwave and add:
1 packet of splenda (if you need a little extra sweetness)
1/2 scoop of your choice chocolate or vanilla protein powder.

-Stir it up, and enjoy.

Provides an easy 15-20g of protein. Quite refreshing after workin' hard out in the cold.


<span style="color:#33CCFF">-Thanks, Sinner! Perfect for those of us up North as the temperature starts to fall!

Sinner edit: protein powder will also work as a great, high protein substitute for coffee creamer.

<div align="center">Chocolate Strawberry Banana Xtreme Shake</div> </span>
<div align="center">Submitted by Adrenolin</div>

Ingredients
8oz Water or Nonfat Milk
Scoop of Chocolate Protein
3-6 Frozen Strawberries
1-2 Banana
3-6 Ice Cubes

Directions
Add 8 oz. of Non-Fat milk or water. Add one scoop of chocolate protein powder. Add three frozen strawberries, 1 banana, and three ice cubes. Blend at high speed for 45 seconds. If too thin, you may add more strawberries.

*For Muscle gain - Double recipe.
Servings 1-2
Calories-300-600*
Fat-0
Carbs-45-75**
Protein-30-60**
Potassium-700-1500

** Depends on how much you made

A Few Tips
1. For a smoother shake, add ingredients to blender one at a time.
2. Always add liquids first, powder second, and ice last.
3. Add more liquid for a "thinner" shake and less for a "thicker" shake
4. Add more ice for an ice-cream-like consistency and less ice for a milk-like consistency.
5. Add more or less fruit or other ingredients to suit your taste.
6. Don't forget to count the calories you are adding to each shake.


<span style="color:#33CCFF">-Thanks, Adrenolin. Looks like I'm gonna have to mix something up very soon!!

<div align="center">Easier, better turkey roasting instructions </span>
Submitted by TiM</div>

Essential Gear:
Turkey
Roasting pan
Reliable oven
Aluminum foil
*Probe Thermometer*

Cooking a turkey according to the directions on the wrapping often ends with birds that are too overdone, dry, and otherwise drab. Follow these easy cooking tips to make sure that bird flies off the plate!!

1. Don't go by the pop-up timer. It's generic and will yield turkey jerky!
2. Basting does nothing. How can juice get into the bird from the outside???
3. Season minimally - S&P the skin and cavity.
4. NO STUFFING!! It increases cooking time and may give rise to bacteria from raw turkey. If you must have it, cook it outside the bird!!!

<span style="color:#CC0000">Cooking instructions:

1. Wash the bird in a clean sink. This will remove excess 'fluids' and other debris.
2. Set the oven to 500 degrees first! Yes, that's scorching hot!!
3. Put turkey in the roasting pan, then make a triangle out of aluminum foil that covers the breast of the turkey - think of it as chest shield in a suit of armor!
4. Push the probe from a probe thermometer into the middle of the breast, making sure not to hit bone or the cavity! Knowing the internal temperature is KEY to a done, tasty bird.
5. Stick that puppy in the oven at 500 for 30 minutes! Set the timer!!!
6. After 30 minutes, back off heat to 350. Keep the probe in place, and cover the breast with the foil.
7. Set your probe to 165 degrees. Cook until it goes BEEEEEEEP!
8. Pull from the oven when it beeps, but do NOT remove the probe or cut into it!!
9. Allow to coast to 172 degrees outside the oven. Yes, it will. It's called carry-over heat. It's cool, trust me!
10. When temperature is reached, pull the probe. Carve and serve!!

Lastly, make sure not to stick the bird on the table - only plate portions of it. This way, you'll get to decide how much of that tasty flapper you have for leftovers to come!!!

<div align="center">Four Cheese Macaroni w/ Chicken </span>
Submitted by gltrdone83</div>

- 2 6oz Skinless Chicken breasts
- 9oz. of dry macaroni noodles
- 3oz. reduced fat sharp cheddar cheese
- 3oz. reduced fat Monterey jack cheese
- 1 1/2oz. American cheese
- 1 1/2oz. reduced fat mozzarella cheese
- 1 cup of fat-free milk
- 1 tsp. white pepper

Start:

Cook chicken breasts on an indoor or outdoor grill, cut into small pieces and set aside. In a medium saucepan, bring 6 cups of water to a boil. Grate all cheese and set aside. Add macaroni to boiling water and reduce heat to medium. Cook about 10 minutes or per package directions. Pour water and macaroni into a strainer, then return macaroni to pan. Add milk, grated cheese, chopped chicken breast and pepper. Cook over low heat, stirring constantly, for about 4 minutes or until cheeses melt.

Nutrition facts
Calories: 391
Protein: 38g
Carbs: 35g
Fat: 10g
Fiber: 1g

<span style="color:#33CCFF">Mmm...tasty!! I love a good variation on a favorite!! Thanks! Keep 'em comin', guys n gals!!! :thumbsup:

<div align="center">Easy Mashed Sweet Potatoes</span>
Submitted by TiM </div>

Tired of the standard mashed taters? On a cut diet and looking for more complex carbs this holiday? Then look no further for an easy, tasty recipe that ain't half bad for ya!!

Ingredients:
4-5 large sweetie taties
2-3 tbsp low-fat margarine
1-2 tbsp cinnamon (or to taste)
4-5 tbsp brown sugar (I prefer dark)

Hardware:
Big ol Pot of water
Large bowl
Knife n cutting board
Strainer
Stick Blender or tater masher or a good stout fork

<span style="color:#3333FF">Do it!

Peel taters and cut into small cubes (rough is just fine). Put them in a pot of water to boil (with some salt to raise the boiling point). Boil until they are past fork tender and borderline fork squishy. Strain taters and put into large bowl. Add margarine, cinnamon, and brown sugar. Blend the heck out of it with stick blender, or beat the hell out of it with the masher, or go to town mangling the hell out of it with a fork. Taste it! Need something? Add it!

I love this stuff. It'll store in the fridge for about a week, but I wouldn't recommend more than that. But it'll never last that long! To cut calories, decrease brown sugar and margarine, or substitute. No, table sugar won't do, but maple syrup or honey would! Be creative. But most of all...ENJOY!!!

<div align="center">Perfect Chicken Parm</span>
Submitted by Joeflex73 </div>

Cookie Sheet
Non-stick spray

1lb of boneless skinless chicken breast, with fat trimmed
1 tbsp of Garlic
1/2 tbsp of Black Pepper
2 c. of Tomato Sauce
1 slice of reduced fat mozarella or provolone per piece of chicken
Parmesan Cheese (if desired)

Heat your oven to 375 degrees. Combine the Garlic and Black Pepper together. Rub the garlic and pepper mixture over chicken. Once the oven is heated, put the chicken in the oven on the cookie sheet for 20 minutes or until thoroughly cooked through. Remove chicken from the oven once fully cooked. Spoon tomato sauce over the top of the chicken. Sprinkle parmesan cheese over the sauce, then top that with the mozarellla or provolone. Put back in the oven til the cheese has melted. With a side serving of whole wheat pasta or brocolli, you have yourself an easy bodybuilding/powerlifting friendly meal that doesnt hold back on taste.

<span style="color:#33CCFF">Nice one, joe! Gotta love the italian food!!!

<div align="center">Potato-Salsa Omelet</span>
Submitted by gltrdone83 </div>

Ingredients:

- 1 1/2 cups of diced cooked potatoes (about 5 ounces worth, or 1 large or 2 small potatoes)
- 1/3 cup of thinly sliced onions
- 3 Tbsp. canned chopped green chillies, drained
- 1/2 tsp. chili powder
- 1/4 tsp. garlic powder
- 1/4 tsp. ground red pepper
- 9 egg whites (If you want to use egg beaters use 8oz)
- 1 oz. fat-free cheese, shredded
- Salt and pepper to taste
- 4-5 Tbsp. salsa

Scrub potatoes well, then poke several times with a fork. Microwave on high for about 4-7 minutes or until done. Dice potatoes into small pieces. Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies. Saute' over medium heat for 2-3 minutes or until lightly browned. Stir in chili powder, garlic powder and red pepper. Remove from heat and set aside. Beat egg whites in a bowl until mixed and add salt and pepper. Coat a non stick skillet with cooking spray and place over medium heat. Evenly spread eggs into skillet. Cook for 2 minutes, then spread potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue cooking for 12-15 minutes until set and then remove from skillet onto a large plate and top with salsa.

<span style="color:#FF0000">Nutrition Facts:

Calories: 330
Protein: 41g
Carbs: 37g
Fat: 1g
Fiber: 6g

<div align="center">JoeFlex73's Crockpot Buffalo Stew</span>
Submitted by: Joeflex73</div>


Ingredients:

2lbs of ground buffalo meat
1 large (29oz) can of diced tomatoes (dont drain, will need the juice)
1 can (15oz) beef broth
1 medium carrot
2 celery stalks
1 small onion
1c of sliced mushrooms
1 c. of Red Wine (any will do, Ive used Sangria, Cabernet, and a few others in this)
1 tsp of black pepper
2 bay leaves
1 tsp of garlic
1/2 tbsp of red pepper (optional)

Directions:

Brown your buffalo in a skillet. You dont need to have the temperature very high, buffalo meat is VERY lean. Watch while prepping your vegetables to make sure you dont burn the meat. Slice the carrot, celery and onion into small pieces, and set aside. (You can use other veggies in this too, such as potatoes or peppers, I just put in the ones of my preference for a stew.) Once your meat is browned, combine the meat, vegetables, spices and wine into a Crock Pot. Stir all the ingredients together, so everything will cook evenly. Cover and set your Crock Pot on high, and let it cook for 4-6 hours, until veggies are tender. (Because buffalo is so lean, its nice to slow cook like this.) Makes 6 servings at 36g of protein per serving.

<span style="color:#33CCFF">Mmm...gotta love alternative meat sources!! Buffalo is expensive folks, but is leaner than your standard beef. Flavor is pretty much the same most times, but good for you nonetheless! Thanks for another good one, Joe!

<div align="center">Pre/Post-Workout High Protein Baked Potato</span>
Submitted by: BigSmith </div>


This is what Frank (Nezdoba) eats before and after each workout.

1 Large Potato
8-12 Egg Whites
Spray Butter
Good Salsa of your choice

1. Cook the Egg Whites
2. Microwave the backed potato
3. Spray the backed Potato with the butter
4. Cover in Egg Whites and Salsa

This sounds bad but once you mix it all together it is a 50gram of protein delicious meal. High energy, and very clean.


<span style="color:#33CCFF">Mmmm....southwest-style breakfasty!! Thanks, K for that one!

<div align="center">Baked Pita Chips</span>
Submitted by: TiM</div>

Ingredients:

Whole-wheat Pita Shells
Fat-free margarine, spray margarine, or butter
Seasoning (see below)

Directions:

-Preheat oven to 400 degrees.
-Split pita shells into 2 'halves'. Cut into thirds or whatever chip size you prefer.
-Place pieces on a single layer on non-stick cookie sheet.
-Melt margarine/butter (if necessary), spray or lightly coat one side with the back end of a spoon. (This is so seasoning will stick to 'em.)
-Sprinkle seasoning on each chip.
-Bake for 10 minutes or until crispy.
-Remove, let cool, enjoy!!

<span style="color:#FF6600">Seasoning options:
-Sugar and Cinnamon
-Garlic Salt
-Cajun Spice
-Chili Powder
-Plain is good, too!!

<div align="center">Submitted by: joeflex73 [/b] </span> </div>

Ingredients:
2 lbs no fat cream cheese
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
4 oz (1/2 cup) low carb no fat milk
1 cup cooking splenda (sucralose)

Directions:
preheat oven to 350 degrees
using no fat cooking spray, spray 9" pie pan

mix ingredients together using an electric blender in a large bowl
pour mix into pregreased pan

heat at 350 degrees for 40-50 minutes
remove from oven and place in refridgerator

YOU MUST LET THIS SIT AT LEAST 4-5 HOURS IN THE FRIDGE if you want a decent cheesecake.

<span style="color:#3333FF">Totals (if you cut it up into 8 slices)
per slice

Protein- 20g
Carbohydrates- 6g
Fat- 2.25g

Chocolate or vanilla protein powder can be added to mix for flavor and more protein if desired.


Oooh...a desert recipe!! Or is it dessert? I don't know, but sounds sweet to me!! Thanks Joe! :thumbsup:

<div align="center">Submitted by: twisterdad </div>

2lbs of ground Honeysuckle ALL WHITE Turkey
1 Package of Williams Chili Seasoning
1 Large can of LOw Sodium V-8 Juice
1 Medium Onion chopped (purple onion best)
1 Green Pepper chopped
1 can RoTel ( medium or hot however you like it)
2 cans Organic Chili Beans

Brown ground turkey ( helpful hint we found out that when browning ground meat use a potato masher to help break up ground meat really fine!!) Put in a crockpot. Add V-8 juice, chili seasoning, onion, green pepper, and RoTel. Let cook all night or all day on high.
If you don't like the RoTel, you can add canned tomatoes instead. Awesome enjoy everyone,it is really good on these cold weekends we are having right now!!!!

Mmmm...chili... Been looking for a good turkey chili. Thanks Dad!!

<div align="center">Submitted by: BB2K </div>


Ingredients

6 ounces dried farfalle (bow-tie pasta)
1 tablespoon olive oil
1 medium onion, chopped
1 cup sliced portobello or other fresh mushrooms
2 cloves garlic, minced
4 cups thinly sliced fresh spinach
1 teaspoon snipped fresh thyme
1/8 teaspoon pepper
2 tablespoons shredded Parmesan cheese

Directions
1. Cook farfalle according to package directions. Drain well.

2. Meanwhile, in a large skillet, heat oil over medium heat. Add onion, mushrooms, and garlic; cook and stir for 2 to 3 minutes or until mushrooms are nearly tender. Stir in spinach, thyme, and pepper; cook 1 minute or until heated through and spinach is slightly wilted. Stir in cooked pasta; toss gently to mix. Sprinkle with cheese. Makes 4 side-dish servings.

Nutrition facts per serving:
Calories 219; Total Fat (g) 5; Saturated Fat (g) 1; Cholesterol (mg) 2; Sodium (mg) 86; Carbohydrate (g) 35; Fiber (g) 4; Protein (g) 9

<div align="center">Submitted by: Joeflex73 </div>

Ingredients:

2 scoops of Chocolate Whey Protein
1/2 tsp of baking powder
1 tbsp of Jell-o Sugar Free Chocolate Fudge pudding
1/3c of water
2-3 Tsp Splenda

Directions:

Mix all the ingredients together in a microwave safe bowl. Once the ingredients are blended and batter like you can add other things to it (nuts etc.). Once prepared, 60-75 seconds in the microwave. Itll rise in the microwave, making a nice sized brownie. Let it cool if youd like to add a sugar free topping.

Considering it as 1 serving...these values will vary a bit with your protein powder....
40g of protein
12g of carbs
3g of fat

<div align="center">Submitted by: bigdaddyweave </div>

Ingredients:

2 Scoops Blueberry & Creme Musclemilk
3 Egg Whites
1/4 cup Water

Directions:

Combine all ingredients in large mixing bowl. Heat pan over medium heat. Spray with non-stick cooking spray (if not a teflon pan). Cook as you would normal pancakes.

350 calories and 41 grams of protein

<div align="center">Submitted by: smallfry </div>


Ingredients:

½ to ¾ of those frozen concentrate passion fruit juices that come in cardboard tubes (you can also use tropical blends that contain passion fruit since passion fruit has a strong taste and will dominate in fruit mixes)
Some Marjoram
A squeeze of lemon (the lemons I use are grown in the yard and a really tiny so use about the same amount of lemon u would squeeze into a Corona)
A dash of onion powder
A pinch of ginger (a little goes a long way)
Pepper to taste
1 3lb bag of chicken breast thawed
White onions (I’ve used those tiny ones and I’ve also used about 2x2” squares of a regular big white onion)
White Vinegar very little maybe like 2 tbsp or less
And some Sticks!

Hardware:

Bowl
Plate
Wisk
Stove top
Sauce Brush
Pan- Non stick please
Grill - any grill is fine use some sort of anti-stick routine like the one for the steaks, I myself have used three cement blocks in a triangle with some coal in the middle and a leftover bbq grill on top and they turn out delicious
Tongs
(no forks u should never pierce meat repeatedly while cooking)

Process:

Ok this is the way I go about it,
I stick all the ingredients (except the onions) in the bowl and whisk away
-Take the Chicken out and cut up in about 3x3” pieces and put em back
-Pour the ingredients in the bag of chicken
-Massage the bag making sure all the chicken gets covered
-Stick in the fridge from 4hrs to over night
--Afterward......
-Heat the pan very high maybe 400 or 450
-Take the pieces out of the bag with the tongs
-Save The Sauce!
-Seal each piece quickly on each side and place on plate (sealing is just letting the outside cook real quick, on chicken it’ll look white but if u fold it a bit you’ll see the pink underneath)
-Now take ur sticks and start building ur kabobs I start with the onion first and then meat and I use them in threes each

***usually before grilling I take the sauce and put it in the pan that I sealed the chicken in and cook it on high while i whisk frequently to make it thicker
Put on the grill turning (doesn't have to be too hot maybe like the same temp u would use for burgers) and brushing with the sauce
And Wah lah! Nummy nummy chicken on a stick

Nice submission, chica!! Definitely sounds good. Once the weather clears up, I'm going to have to break out my own grill and do this! Charcoal for this one...save the gas for another day.