The muscle cook

Páginas: 6 (1400 palabras) Publicado: 9 de abril de 2011
Dave’s Anabolic Blueberry Oatmeal Apple & Cinnamon High Protein Muffins Dave’s Famous Turkey Meatloaf Baked Crispy Chicken Nuggets The MuscleCook’s Chili Beef & Broccoli Stir Fry Classic Tuna Melt Patties High Protein Fudge Bars Lemon Cheesecake Banana Bread Shake

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

http://www.AnabolicCooking.com

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...

http://www.AnabolicCooking.com

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

http://www.AnabolicCooking.com

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

http://www.AnabolicCooking.com

Makes 9 Cups

Ingredients            1.5 lbs of Ground Buffalo...
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