The muscle cook
Makes 1 Serving
Ingredients 3/4 cup oatmeal 8 Egg Whites 1/2 scoop (15g) of Chocolate Protein Powder 2teaspoons of Pure Cocoa Powder 1 teaspoon of Splenda 1 tbsp of Flax Oil 1 cup of frozen Blueberries 1/4 cup of water
Directions 1. In a big bowl, mix All the ingredients (except for the frozen blueberries) 2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to another) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks)3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Nutritional Facts
(Per Serving)
Calories: 580 Protein: 52g Carbohydrates: 57g Fat: 16g
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Makes 1 Serving (3 Big Muffins)
Ingredients 3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 1/2 scoop (15g)of Vanilla Protein Powder 1/4 teaspoon of Baking Soda 1 teaspoon of Splenda 1 tbsp of Flax Oil 1 diced Apple 2 Tbsp of Unsweetened Apple Sauce 1/2 teaspoon of Cinnamon 1/2 teaspoon of Vanilla Extracts
Directions 1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix gets thick. 2. Add the diced apple and stir (with a spoon or a spatula) 3. Poor the mix in amuffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).
Nutritional Facts
(Per Serving 3 Big Muffins)
Calories: 598 Protein: 51g Carbohydrates: 65g Fat: 13g
Quick Tip: You can cook a big batch and freeze the muffins. Then just microwave the muffins when needed...
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Makes 6 Servings
Ingredients 2 lbs of Ground Turkey 1 teaspoon of olive oil 1 diced Onion 1 teaspoon of Garlic (optional) 1/3 cup Dried Tomatoes 1 cup of Whole Wheat Bread Crumbs 1 Whole Eggs 1/2 cup of Parsley 1/4 cup of Low Fat Parmesan 1/4 cup Skim Milk Salt and Pepper 1 teaspoon of Oregano
Directions 1. Cook the Onion with Olive Oil separately 2. Mix everything together in a big bowl, add the cooked onions 3.Put the mix in a big baking pan 4. Bake at 375-400 F for about 30mins
Nutritional Facts
(Per Serving)
Calories: 393 Protein: 46g Carbohydrates: 14g Fat: 17g
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Section 3: Chicken and Poultry
Makes 6 Servings Ingredients 3 boneless, skinless chicken breasts weighing about 6 oz. each 1/4 cup / 60 ml of oat bran 1/4cup / 60 ml of wheat germ 1 Tbsp / 15 ml coarsely ground flaxseed 1/4 cup / 60 ml coarsely ground almonds 1/2 tsp / 2 1/2 ml sea salt 1/2 tsp / 2 1/2 ml white pepper Pinch garlic powder 1/2 cup / 120 ml water or low-sodium chicken broth 1 large egg white, lightly beaten
Directions 1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly withbest-quality olive oil. 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside. 3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is wellcoated. 5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts
(Per Serving)
Calories: 100 Protein: 12g Carbohydrates: 7g Fat: 3.5g
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Makes 9 Cups
Ingredients 1.5 lbs of Ground Buffalo...
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