Recipe Exchange

This is for anybody and everybody if you know the answer. I've seen some great recipes on here...mostly looking for chili type recipes. For those that dont have p/f/c counts how do you calculate it? Or if I wanted to make my own chili would I simply add total counts for all ingredients and then divide by number of servings? That has been my biggest issue with the dieting is figuring out how to get to my caloric goal and match my macro nutrition with it. Any help would be awesome, and if there is another place that I should be looking at on this wonderful site, please let me know. BTW...those pancakes sound AMAZING!

I make this Salad, using the Mojo Grilled Chicken described below, about once a week. The taste is awesome, it's extremely filling and I actually look forward to Salad Night :-). MFP puts this salad right at 500 calories. If you're trying to bulk up, you can add more chicken or perhaps half of a Haas Avocado for additional calories. Sometimes I add a teaspoon of Spicy Dijon Mustard to it for variety. Did I mention that I look forward to it...and it's a salad?? Ha! Enjoy guys.

Grilled Chicken Salad

Ingredients

•3-4C Spring Mix •1/2C Mojo Grilled Chicken (sliced or chopped) •1 Plum Tomato, sliced •1/2C Carrot Sticks •1/2C Chick Peas •1/2C Jarred Oranges (without the juice) •1/4C Dried Cranberries •Juice from half lemon •1T Balsamic Vinegar •1t Extra Virgin Olive Oil

Directions

1. Add all the dry/solid ingredients to a large Salad Bowl

2. Drizzle on the Lemon Juice, Balsamic Vinegar & Olive Oil 

3. Toss well to coat well

4. Engage!

Here's a really simple low fat, high protein Mojo Grilled Chicken recipe that I make a lot. I usually double this recipe and freeze handy individual portions that I can have for lunch or dinner at any time. I use the vacuum-sealed bags/machine, which means they'll be good for months.

Grilled Mojo Chicken

Ingredients

•6 Chicken Breasts •1/4C Orange Juice •1/4C Lime Juice •1/4C Extra Virgin Olive Oil •1/4C Dried Oregano

•8 Garlic Cloves, smashed & roughly chopped •2t Salt •1t Black Pepper •1t Garlic Powder •1/2t Paprika

Directions

1. Remove all visible fat from chicken breasts and cut each one into even halves

2. Place chicken in a 1-gallon Ziploc Bag

3. Add all the marinade ingredients to the bag, seal & mix well

4. Place in the refrigerator for at least 4 hours or overnight (turn and/or mix occasionally)

5. Bring grill to medium heat/fire

6. Using tongs, add chicken to grill one piece at a time. Discard remaining marinade

7. Grill chicken over direct-medium heat for about 6-7 minutes per side

8. Remove & let rest for 5-10 minutes before slicing/devouring

9. Enjoy!

White Bean Chili

This is another slow cooker recipe I make. My son ordinarily hates beans, but he loves this recipe.

Ingredients:

1 lb dried white beans (Navy or Great Northern)

1/4 lb dried black beans

1 pkg McCormick White Chili mix

2 cans green chilies (Hatch, NM chilies are the best!)

Salt

Salsa to serve with

Sort and rinse your beans. Put the beans in your slow cooker and cover with about 1 1/2" water. You can soak the beans for several hours if you like, but I just turn the slow cooker to high and let them get started. Add the green chilies and packet of seasoning. Give everything a good stir and come back in about 6 hours. You may need to add a bit of salt, or just let whomever is being served salt them to their taste. I usually serve them up with salsa on top.

Any leftovers are placed in storage containers to be reheated and eaten late in the week.

Enjoy!

Red Beans and Rice

Ingredients:

1 lb dried red beans

1-1 1/2 cups long grain rice

1/4 cup wild rice

1 large white onion diced

2 stalks celery diced

1 green bell pepper diced

1-2 cloves garlic minced

1 can diced tomatoes

salt

course ground black pepper

cayenne pepper

I cook my beans using a slow-cooker. I rinse and sort the beans then add them to the slow cooker and cover with 1 1/2" water. You can soak the beans if you'd like, but I just turn the cooker to high and let them get going. The beans will be cooked in about 6 hours. At that point I add the rice and wild rice. You may need to add some more water at that point. While the rice is cooking with the beans I dice up the onions, celery and bell pepper. In a non-stick skillet I cook up the veggies using water to keep them from sticking. I add the garlic and tomatoes once the veggies are mostly cooked. Once these are heated through I pour the mixture into my slow cooker and stir everything together well. I then salt and pepper to taste and add a bit of cayenne for a little kick.

After my bowl, I put the left overs in storage containers to place in the fridge once they cool and enjoy them for lunches later in the week.

Enjoy!

Thought I'd share a curry recipe for those of you interested in whole food plant-based diets, such as the Engine 2 diet.

Ingredients:

1 med yellow onion finely sliced

2 large carrots diced

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic minced

1-2 Serrano chili diced (remove seeds and membranes if you don't care for heat)

4 cups veg. stock

4 cups water

1 can diced tomatoes

1 can garbanzo beans (drained)

1 cup lentils

4 med red potatoes cubed

8 oz frozen peas

1 Tbps curry powder

1 tsp salt

In a stock pot, cook onions, carrots, chilies, ginger and garlic of med-high heat using 1-2 Tbsp of veg. stock to prevent sticking. Once onions are mostly translucent add 1 Tbsp of curry powder. It's important to cook the turmeric in the curry powder for several minutes in order to develop the flavor. Add diced tomatoes including the liquid from the can. Add veg stock, water, salt and lentils and bring to a boil. Simmer for 25 minutes then add garbanzo beans, potatoes and peas. Bring back to a boil and simmer for an additional 20 minutes or until potatoes are tender. 

Enjoy!

Jacob, are the figures for the muffins per muffin. Anyone tried these with crab meat ? Thought that it maybe nice.

No bean chili 4 lbs 93% lean ground beef 29 oz tomato sauce 14.5 oz diced tomatoes with jalapeño 4.5 oz chopped green chiles 1 medium onion chopped 1 stalk celery chopped 3 cups water 1 jalapeño pepper chopped 3 tbsp chili powder 2 tsp cumin powder 1 tsp salt Dash of cayenne pepper 2 tsp black pepper Brown beef then break up into small bits. Add everything into pot and cook for 2-3 hours on low simmer. Mix every 15 min. Enjoy. Adjust for taste. I like it a little hot For one serving 6.5 g fat 845 mg sodium 7.6 g carbs 3 g sugar 39 g protein 248 calories Makes 10 servings

Super Protein Shake O.N. Gold Standard 100% Whey (Double Rich Chocolate) - 2 Rounded Scoops Crystal Farms 100% Liquid Egg Whites - 3/4 Cup (4 Large Eggs) Water - How ever much you want. Only add for volume if needed. Directions: Blend contents with ice to thicken. Taste is no different than mixing with straight water. You can find liquid egg whites in your grocery store. Any brand will do. Of course you can use any brand of protein shake you want just note the changes in fat, carbs, and protein. I like Optimum Nutrition 100% Whey because of the low fat and low carbs and high protein count. Taste is good too, especially with two scoops. This is the best combo I've seen that packs in that much protein relative to a very low fat and carb intake, and if you add some PB2 for a peanut butter flavor you get the protein count to over 70 grams with only 3.5g of fat and 11g of carbs! Calories: 340 Total Fat: 2g Carbohydrates: 6g Protein: 68g If you add 2tbsp. of PB2 (Powdered Peanut Butter) Calories: 385 Total Fat: 3.5g Carbohydrates: 11g Protein: 73g If you want a richer chocolate flavor with a little more sweetness to it then add 1/2 cup Silk Light Chocolate Soy Milk instead of water. Doing this will up your carbs, but if you need it a little more chocolaty sweet this will work. with PB2 Calories: 430 Total Fat: 4.5g Carbohydrates: 18.5g Protein: 74.5g without PB2 Calories: 385 Total Fat: 3g Carbohydrates: 13.5g Protein: 69.5g If you don't want to add the Silk Light for sweetness you can always pop in a couple packets of Truvia (Stevia). If you do use Truvia as a sweetner note that it has Erythritol (Sugar Alcohol) which can upset the digestive track in some people.

This recipe worked out great for me when I was getting sick of the same old baked chicken every night. I found the recipe online, and tweaked it a bit. The best part is since it is prepared in a crock pot you can make it and let it slow cook all day, and then it is ready when you get home! Salsa Chicken 4 chicken breasts 24 oz. Salsa - I try to find one with only natural ingredients and low sodium 1/2 can black beans - low sodium (I use S&W) Throw it all in the crock pot and turn it on to cook for whatever timeframe works for you! (I've cooked it on high for 4 hours or low for 8 and both turned out good, but I preferred the low for 8 hours) 15 mins to 1/2 hour before you eat it, shred the chicken up and put it back in the mixture, stirring well. Once ready, serve with whatever fits in your MFP budget! Some days I just have a serving of it with a tablespoon of fat free sour cream stirred in, other days in a low carb whole wheat taco shell and even a little avocado. Modify it according to your ratio/calories left for the day, but no matter how you have it, it will be delicious!

I have been craving pancakes. Does anyone have a good pancake recipe, that isn't going to kill my 1,900 calorie diet? Thanks.

On Recipes Wayne, do you weigh out chicken frozen, thawed, or cooked? I have a scale just don't know when to weigh it.

Kirstie, I tried your protein pancakes this morning and really enjoyed them. Nice break from my normal egg whites and easy to make. Thanks for posting the recipe. Bob

I do something similar to yours, Chris. 1 Scoop of Shakeology 1 Scoop of Whebolic Extreme 60 2 Tbs of PB2 Chocolate 2 Tps Benefiber 1/4 Banana 8-10 oz Water Ice until chosen consistency, blend well STATS: Calories: 319 Fat: 2.33 Protein: 41.25 Carbs: 36.05 Fiber: 11.08 The good news is that a good portion of the carbs comes from fiber which helps in absorbing fats and cholesterol and moves them through your body.

Yummy shakeology shake!( pretty simple, buy its sosososo good) "chocolate monkey" (: 1 scoop shakeology 1scoop chocolate wheyobolic 60 protein( or any protein of your choice) 1 whole banana 18oz of water or 10-12 oz of almond milk ice.......ITS SO GOOOD

I call it "Danny's Power Pudding" - it's actually yogurt. I use 6oz. of Plain Yogurt ( such as Choboni Plain Greek Yogurt) with one scoop of whey protein ( like rocky road or extreme chocolate milk gold standard). Stir together until powder is mixed well. Taste great; 220 Cals.; 42 grams of protein. Try it out!

Have you guys found the tortillas made by Smart & Delicious? They're a high fiber/low carb tortilla. A 7" tortilla shell is 50cal, 2g fat, 10g carb, 7g fiber & 5g protein. You can find them at Safeway & Fred Meyer if you have those stores nearby. They taste great and can easily fit into the Fat Shredder diet!

Not exactly a recipe but good resource for others looking for low fat/low carb recipe ideas. I stumbled upon skinnytaste.com a few months ago; some real gems in there. And after eating clean for a year it's easy to create your own modifications as needed.

unbelievable those original protein pancakes are awesome am i crazy, my math correct.. 1 cup egg whites 2 scoops regular vanilla whey protein. add cinnamon blend. makes 4 pancakes.. 380 cals 4 fat, 8 carbs 70 protein. fills u up.. eat half of serving 2 pancakes as snack .

Kale Chips with Cool Ranch Bunch of Kale Olive Oil Pam Hidden Valley Dry Ranch Packet Wash the kale thoroughly. I use more than one bunch because it will shrivel like spinach. Cut the leaves from the stems. Place in a bowl. Heat oven to 250 degrees. In bowl, spray kale with enough Olive Oil pam to cover the leaves. Shake ranch packet over leaves and mix thoroughly. Spread onto cookie sheet. Bake in oven for about 50 minutes, or until the leaves are brittle and crisp. Turn about every 10 minutes. They taste like awesome! Enjoy!

Spicy Turkey Meatloaf Muffins (Low-carb) 1.25 lbs Extra Lean Ground Turkey 99/1 1/2 cup Oatmeal 4 Tbsp Salsa 4 Tbsp Dijon Mustard 1 Egg White Pick any seasonings of your choice. I personally use tabasco sauce, mrs. dash tomato basil garlic, garlic powder, and paprika. Use pam on muffin tray. Preheat oven to 375 degrees and bake muffins for 25 minutes. These muffins are very tasty and great on the go. This recipe makes 10 muffins. Here are the nutrition facts for one: 90 calories, 14 g protein, 3 g carbs, 2 g fats

coach, I remember you mentioning that your wife make healthy bread. I am mistaken? If not could you please provide me the recipe? or if you have already shared that could you please point me to it. Thanks

Mooless (Dairy free) Amazing chocolate pie! Note: You can use a homemade pie crust, but I am too lazy for that, so I purchase one that is dairy free like an Oreo pie crust. I know, I know, it doesn't sound healthy, but that is why you don't eat more than 1/8 of the pie at a time. Small amounts are fine, it is VERY rich. Load your ingredients in My Fitness Pal and it will calculate your calories, etc. Ingredients 13 ounces semisweet chocolate chips 1/3 cup coffee or chocolate liqueur 1 teaspoon vanilla extract 1 pound silken tofu, drained 1 tablespoon honey 1 (9-inch) pie crust Directions Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat. Melt the chocolate chips with the liqueur and vanilla in a medium metal bowl set over the simmering water, stirring often with a rubber or silicone spatula. Combine the tofu, chocolate mixture and honey in a blender or food processor and spin until smooth, about 1 minute. Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm. To keep this dairy free because I am allergic and use a tasty pie crust, I sometimes use the Oreo pie crust. I know it isn't organic and all that healthy, but it isn't horribly bad either.

Thank"s :)

Here's an easy, Vietnamese/Asian inspired crockpot recipe for chicken breast: 2-4 Boneless skinless Chick Breasts Mix together: 1.5 tblspoon Low Sodium Soy 1.5 tblspoon Fish Sauce (sold everywhere) 4-5 chopped garlic cloves(more if you like garlic) 1 packet Stevia (I'm stevia sweetner friendly) 1 squirt Sirancha hot sauce or chili flakes 1/8 teasp ground black pepper 1/8 teasp seasame oil -put all in crockpot before work, cook while at work on low. serve with steamed broccoli. If it fits, have it with brown rice. Real good, real easy.

all of them!! but no topping

Kirstie, is that the total calorie, carb count for all 5 pancakes together or just one?

Protein Pancakes! 1/2 cup fat free cottage cheese 1/2 cup egg whites .75 scoop protein powder ( I use body fortress whey isolate) vanilla to taste Throw everything in a blender and when smooth cook as you would a normal pancake. 234 cals; 0.6g fat; 9.5g carbs; 46 g protein Great for those trying to keep the carbs low. makes about 5 pancakes, but they're fairly thin - a little more of a crepe/eggy texture because of the egg whites but I love them! They actually taste fine plain but are also awesome topped with natural PB, or even greek yogurt!

Hey coach in a previous post you said you recommended protein + banana for post workout for those not using a true recovery drink. Sometimes I workout late. As in 8-9p. Happens a lot. Should I still add a banana?

I got this from Rips Big Bowl recipe from the Engine 2 Diet website and tweaked it to my liking: Healthy Big Bowl of Cereal 3/4 cup blueberries 3/4 cup sliced strawberries 1/2 cup grape-nuts original 1/2 cup old fashioned rolled oats 1/4 cup uncle sams original cereal 1tbsp of ground flax a spirinkle of walnuts and raisins on top 1/3 cup of water 1/2 cup of soy milk put all ingredients in a bowl and mix together to make a healthy great tasting cereal

hey coach i was wondering if you knew a good low carb smoothie i could make. thanks

Chocolate or vanilla ice cream!!! (totally healthy and takes 10 minutes to make) 1 scoop of chocolate or vanilla casein protein 1 cup of almond milk 1 tsp of unsweetened cocoa powder (optional) 1 tsp of stevia (optional also) Place all the ingredients in a small ziploc bag. Take a big size ziploc bag and fill it 3/4 full of ice and add a 1/2 cup of salt to the ice. Place the small bag with the protein powder and almond milk inside the large bag ( make sure its sealed lol) then seal the large bag and begin shaking the small bag inside the big bag for about 10 mins. After that take it out and put in a bowl and enjoy! Since its casein you can enjoy this right before bed if you use to be a late night ice cream eater like myself!

Coach, Any chance we can get your wife's whole wheat bread recipe? I'm eating tons of store loafs; want to give this a try. Thanks!

OATMEAL Take 1/2 cup of oats and microwave with water -In a separate bowl mix 1/2 scoop of protein powder with strawberry yogurt(I put plain greek yogurt and 4 frozen strawberries in a blender, with some stevia or any other natural sweetener) -Mix the protein yogurt with the oatmeal -slice some bananas on it -add 1 tbs of unsweetened cocoa powder -2 packets of stevia -some cinnamon AND DONE!

Hey Coach Wayne, Would you mind posting your vegan recovery drink recipe? I know you mentioned it in the vegan section but without specific measurements. Thanks!

Just a suggestion. Next time u go to a sandwich shop have them cut 1 slice of the bread in half in the meat slicer. U still can have your sandwich load it with veggies and skip the cheese.

Healthy and delicious pancakes! 1/2 cup of oatmeal 6 egg whites 1 scoop of protein powder (i like cookies and cream!) 1/2 cup of water Blend it all together and it makes about 2 to 4 pancakes depending on the size The toppings are the best part! 1/4 cup of sugar free syrup and 2 table spoons on suckers sugar free strawberry preserves!! The whole meal is about 370 calories and i swear i feel like im eating at Ihop! lol

Only 15 so here goes. 2 Whole wheat bread unprocessed ham wallah ham sandwich yummy

oh alright. thanks coach.

im taking it right after i workout in the morning. im doing in insanity right now, and my trying to lose some fat, im doing the fat shredder plan is this okai? or will it make me gain weight?