Not all of us are on a super hardcore intense bodybuilder diet, but we still watch what goes in our mouths,
and care about what we eat. And of the same token, it can be said that we're all equally concerned about getting
enough protein in our diets; especially if we're weight training.
The benefits of protein include metabolism boosting, lean muscle, possible fat loss (that comes from boosting metabolism),
increased energy... I could go on. However, the same old plain chicken breast, bland egg-whites, and boring fish gets tiresome
after a while
This is where I come in. I have 1 recipes for 3 different kinds of protein sources. Use this as a way to spice up your diet,
and the healthy foods you've come to know and love.
Chicken
Five-Spice Chicken
- 2 tbsp (25 ml) lemon juice
- 2 tsp (10 ml) liquid honey
- 1 tsp (5 ml) five-spice powder
- 8 chicken pieces
In large bowl, whisk together lemon juice, 1 tbsp (15 ml) vegetable oil, honey, five-spice powder and 1/4 tsp (1 ml) each salt
and pepper. Remove skin from chicken if desired. Add chicken to marinade, turning to coat; let stand for 5 minutes.
In ovenproof skillet, heat 1 tbsp (15 ml) vegetable oil over medium-high heat; brown chicken, in batches and adding more oil
if necessary. Drain fat from skillet.
Return all chicken to skillet. Roast in 425ºF (220ºC) oven until juices run clear when chicken is pierced.
Calories: 850
Protein: 182
Fat: 31
Carbs: 14
Marinated Grilled Chicken
- 1/4 cup (50 ml) extra-virgin olive oil
- 1 tbsp (15 ml) grated lemon rind
- 3 tbsp (50 ml) lemon juice
- 1 clove garlic, minced
- 1 tsp (5 ml) dried dill weed
- 1/4 tsp (1 ml) each salt and pepper
- 4 boneless skinless chicken breasts
Optional:
8 leaves lettuce
2 tomatoes
In bowl, whisk together oil, lemon rind and juice, garlic, dill weed, salt and pepper. Add chicken, turning to coat;
let stand for 10 minutes. (Make-ahead: Cover and refrigerate for up to 4 hours.) Place chicken on greased grill over
medium-high heat; close lid and grill, turning once, until no longer pink inside, about 12 minutes.
Top grilled chicken with lettuce and tomatoes, if desired.
Calories: 934
Protein: 91
Fat: 58
Carbs: 12
Beef
Steak Diane
- 1 pound sirloin steak
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon olive oil
- 1 onion, thinly sliced
- 1 (8-ounce) package sliced button mushrooms
- 2 (5-ounce) packages prepared fresh green beans
- 2 tablespoons Worcestershire sauce
- 1/2 teaspoon dry mustard powder
- 2 tablespoons lemon juice
- 1 cup beef broth
- 2 tablespoons cornstarch
- 2 tablespoons chopped fresh parsley
Trim excess fat from steak, cut in half, and cut across the grain (or perpendicular to the lines in the meat),
into 1/2-inch strips. Sprinkle with salt and pepper. In heavy skillet add olive oil; add the steak strips and stir-fry
until brown, about 3 to 4 minutes. Remove meat from skillet with slotted spoon to a plate.
To drippings remaining in skillet, add onion and garlic; stir-fry until crisp-tender, about 3 to 4 minutes. Add mushrooms
and green beans; stir-fry for 3 to 5 minutes longer. In small bowl combine Worcestershire sauce, mustard powder, lemon juice,
beef broth, and cornstarch. Add to skillet and bring to a simmer.
Return meat to skillet; bring back to a simmer and cook for 4 minutes longer, until meat and vegetables are tender.
Sprinkle with parsley and serve.
Calories: 1380
Protein: 133
Fat: 74
Carbs: 40
South Seas Steak
- 1/2 cup pineapple preserves
- 1/4 cup teriyaki baste and glaze sauce
- 2 Tbsp. lemon juice
- dash white pepper
- 4 beef T-bone or Porterhouse steaks
- 1 Tbsp. Caribbean jerk seasoning
Prepare and preheat grill. In small saucepan, combine preserves, teriyaki glaze and lime juice and cook over low heat until
melted and combined, stirring frequently.
When ready to grill, rub steak with jerk seasoning. Place on grill over medium heat 4-6" from coals. Cook for 12-18 minutes,
turning once or twice and brushing with glaze during last 2 minutes of cooking time. Bring any remaining glaze to a rolling
boil, boil for 2 minutes, and serve with steaks. 4 servings
Calories: 1694
Protein: 150
Fat: 107
Carbs: 34
