Custom Contest Prep Recipes

By tkav1980


turkey lettus wraps.
1 lb ground turkey
1/2 cup chopped scallions
2 cloves minced garlic.
1 tbsp minced ginger
1 small diced shallot.
head of your favorite lettus.
1/2 cup bean sprouts
1/4 cup shreded carrots
1/4 cup low sodium soy sauce
1/4 cup sweet Saki(optional but delicious, the alcohol will cook off)
1/4 cup chopped peanuts(just put some whole peanuts in a blender or food processor)
1/4 cup olive oil(optional)

its really simple...
olive oil in a large skillett.
start to cook off the turkey, and when its about half way done add everything except the lettus.
all you have to do when its done is grab a spoon and wrap the turkey in the lettus like a burrito and enjoy

PANCAKES:

¾ cup Quaker quick oats or old-fashioned oatmeal
4 egg whites
1/2 apple, diced
1 scoop protein powder
1 Tsp. Cinnamon

Yield: 1 large pancake

Serving Size: 1 pancake
Calories: 423
protein: 39.5 g
Carbs: 53.5 g.
Fat: 6 g.


Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.

Spray some non-stick spray on a frying pan and pour the mixture into the pan.
Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

1 lb chicken breast cut into cubes
1 bay leaf
1/4 cup marsala wine(if you cant get it use a dry white wine or maderia wine)
1 cup chicken stock or broth
2 potatoes cubed
1/2 cup carrots cut up
1/2 cup celery cut up
1 tsp rosemary, thyme, taragon, paprika
3 tbsp tomato paste
2 dash cayenne pepper if you want it spicey.

put it all in a slow cooker and stir it ever 1/2 hour for 1 hour. cook for another 2-3 hrs.no more that 3 hrs total.

if your not restricting carbs you can always add come bow tie pasta.

stuffed chicken breast.

use a light oil to sautee only 1 tbsp or olive oil

1/2 cup shitake mushrooms are preffered butif you cant get them any mushroom will do.
1/2 cup fresh spinach
2 medium tomaties, diced
2 cloves garlic, minced
1 small shallot or red onion diced
1/4 cup dry white wine(optional)

slice the chicken breast in half but not all the way through so you can make a pocket.

sautee all the veggies salt and pepper to taste(now that im thinking about it you can even use a no calorie cooking spray) except the spinach.
lay the spinach inside the chicken uncooked and spoon in the rest of the veggies.
bake a 400 for 15 min.
i love this over a bed of brown rice with grilled asparagus.

Chicken marsala over brown rice

boneless chicken breast
1/2 cup marsala wine
1 large shallot diced
3/4 cup mushrooms, sliced
1 cup beef stock
1/4 cup slurrey.(equal perts water and cornstarch, this will thicken the sauce...you dont really need it it just makes it look better)
spray a pan with cooking spray when its pretty hot
cook the chicken just until it turns opaque seasoning as desired with salt and pepper.
throw in the shallots and mushrooms and continue to sautee for 2 min.
add the wine and let it reduce by 1/2 its origional volume.
add the beef stock(or broth)
cook for 10 more min turning the chicken a couple of times.
right at the end with about a min left and the sauce is boiling stir in the slurrey if you are going to use it.(it will thicken right before your eyes)
Serve over brown rice with your favorite vegetables.

grilled chicken with a thai peanut sauce:

2 tablespoons natural peanut butter
2 tablespoons coconut milk
1 tablespoon lime juice
1 tablespoon soy sauce
1/8 teaspoon red Thai curry paste
1/8 teaspoon chili paste
2 teaspoons granular Splenda

whisk everything in a boew until smoothe
Per Tablespoon: 44 Calories; 4g Fat; 2g protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs Per 2 Tablespoons: 87 Calories; 7g Fat; 3g protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

just break out the old grill and go ahead and use this sauce like you would use a BBQ sauce. tour going to want to go ahead and grill some fresh corn on the cob with a light dusting of chinese 5 spice.

marinades

one of my favorites is teryiaki:
1/4 cup low sodium soy
1/4 cup sherry
juice of 1 orange
zest of one orange
2 cloges garlic grated
same amouint of fresh ginger grated(u can use powdered garlic and ginger)
1/4 cup brown suger(optional if you dont mind the GI carbs)

whisk it all together, to make more just double or triple all the ingredients.

If you can have any healthy fats like olive oil try this.
1/4 cup olive oil
1/4 cup red wine vinegar
2 cloves garlic minced
1 tsp oregano, thyme, rosemary, capers,
1/2 diced small red onion.

whisk it all together just remember that alittle of this goes a long way, use sparingly.

this last one is great for fish, just about any fish

1/2 cup dry white wine
juice of one lemon
1 tsp capers,
black pepper
diced red bell pepper
1 diced shallot or verry small red onion
1/2 tsp old bay
pinch dill

This one actualy gets better after it sits for a good 24 hours.

after you marinade and grill the fish(black bass is my favorite) take some of the left over marinade and toss it in a frying pan for a min or so with freshly steamed or grilled veggies, no need for any kind of oil .

2 words....stuffed peppers!!!!!!!

get urself a bunch of green bell peppers!

3 large cans of peeled tomatoes
2 cups uncooked brown rice
2 lbs ground meat
4 cloves minced garlic
1 yellow onion finely diced
1 cup finley chopped mushrooms
1/4 cup chopped scallions
salt pepper
2 tbsp oregano
2 tbsp parsley

first cook the rice and let it get cold
put the somatoes in a blender until its one consistancy

cut the tops off the peppers and bull out the seeds in the middle

in a big bowl mix the rice, meat,spices,garlis,onion, scallions...well u get the idea...everything but the pureed tomatoes.

if you want to you can use the canned tomato sauce , not flavored or anything just plain.

in a big, deep baking dish put some tomato puree on the bottom,
stuff the peppers with the ground meat(pack them tight without breaking the pepper)
place them tight together in the baking dish so it looks like they cant fall over.
pour the rest of the tomatoes over top.

the meat and peppers will flavor the sauce perfectly.

My other suggestion is meat balls!

1 lb ground meat
1/2 cup pecorino romano cheese
1 tbsp oregano
1 egg
3 cloves garlic minced
1/2 tbsp basil(try to chop ur own fresh)
2 slices of natural whole wheat bread(toast it on low 3 times then put it in a blender to make bread crumbs)
1 yellow onion chopped
1 tsp parsley.

in a big bowl mix everything except the bread crumbs...
try to make a meat ball
if it wont hold add the bread crumbs 1 tbsp at a time until it holds together.
in a non stick skillet use some pam and brown them off then finish them in the oven at 350 for 40 min (cook them IN your favorite sauce when you bake them)

Herb encrusted rack of lamb!!!!!

2 tbsp rosemary, thyme, dill, oregano, dry mustard, parsley, scallions
1 diced shallot
1 large rack of lamb
1/4 cup dijon mustard

mix everything with the dijon mustard and set aside.
take your rack of lamb and trim the fat off of the outside.

rub the mixture over the outside of the lamb where the fat used to be(come on fellas get your hands dirty)

get the oven heated to 400 and a non stick frying pan with alittle pam pretty hot.

lay the rack of lamb in the frying pan herb side down and brown it off.

transfer to a baking dish and cook in the oven for 15 min at 400(perfect medium rare!!!!!!)

herb stuffed pork tenderloin

1-2 large loins of pork
fresh chopped basil, cilantro, thyme, dill, shallots, garlic about 2 tbsp each
1 large diced tomato
1 large bag of fresh spinach.
1 red bell pepper finley diced
first get your oven to 350 or get a grill nice and hot(if your gonna grill it spray the pork with PAM for the grill)
next slice the pork down the middle like your cutting a long roll to make a hogie(sub for you people out of the philly area) but dont cut all the way through.
mix everything else in a bowl (add alittle olive oil if you like but no more than a tbsp(set aside thyme and dill)
once its stuffed get some string and tie it tight so it stays together.
mix the thyme and dill with either alittle olive oil or if you like a spicey brown mustard and rub it all over the pork.
if you do it in the oven cook it for 10 min ber lb, on the grill give it a good 15 min constantly rotating the meat as soon as you get the dark grill marks on it.

if you want an awesome side dish try this.

get a big tomatoe and hollow it out by cutting off the top and using a spoon to scoop it out.
next grill some corn on the cob and cut it off the cob, let it cool
in a bowl mix the corn with cilantro, diced red onion, lemon juice, 2 cloves minced garlic, and diced red pepper, and one pack of herb flavored Boursin cheese(almost every market will have this but its about $8 for a 4oz pack)
the cheese is soft like room temp cream cheese.

nect stuff the tomatoe with the mix and either oven roast at 350 for 10 min or grill on the top rack for 5 min.

who ever said you have to eat eggs for breakfast. this is a pet peve of mine, come on lets be alittle adventerous..try this for breakfast.

2 large chicken breasts
1/2 cup feta cheese
1 cup raw spinach
1 red onion sliced into rings
1 red bell pepper (roasted = brush with olive oil, bake at 350 until soft) cut into strips.
salt/pepper
1 clove garlic minced.

cut each chicken breast almost in half and divide the rest of ur ingredients in 2.
stuff each breast with everything else and bake at 400 for 20 min.
this should keep you right on point with ur high fat high protien diet and its delicious.

Filet roberto

2 10 oz filet mignon
1 lb jumbo lump crab meat
1/2 cup whole milk
1/2 lb asiago or verry sharp provoline cheese
1 tbsp flour
1 tbsp butter
1 diced shallot
1 bundle fresh asparagus

first season the filet with salt and pepper a 10 0z filet will be about 2-3 inches thick so for medium rare grill for 6 min on each side.

in a sauce pan melt the butter with the flour on meduim heat and cook it for 2 min once all the butter is melted, stir constantly.
add the milk and bring it to a slow boil
add salt and pepper to taste then slowly add the cheese stirring constantly.
turn heat to verry low.
in a frying pan spray with pam and sautee the asparagus with the shallots, salt and pepper.

place the cooked filet in the middle of the plate.
place a pile of crab meat on top of each filet, be careful not to break it up, you want big chunks.
soppn desired amount of the cheese sauce over the crab meat and fillet.
take the asparagus and using the steak as a support make a teepee with the cooked asparagus and shallots.
(THE ASPARAGUS ONLY NEEDS TO COOK FOR 5 MIN TOTAL, DONT OVER COK IT, YOU WANT SEVERAL DIFFERENT TEXTURES IN THIS DISH SO YOU WANT THE SAPARAGUS STILL ALITTLE CRUNCHY)
if you dont over cook the steak your looking a roughly 65 grams of protien in this dish

Chicken

im defrosting some chicken right now and heres what im thinking....

2 lbs chicken breast
1 quarts water
1 quart chicken stock
mexican seasoning
1 sliced yellow onion
1 grilled corn cut off the cob
3 tomatoes diced
1 diced jalepeno peper
4 cloves garlic minced
1 jar salsa(i make my own and store it)
diet sour cream
2 cups uncooked arborio rice
2 green bell pepers diced.
1 pack whole wheat tortillas

boil the chicken in the water and stock first for 30 min. pull out the chicken.
shread it by hand.
put it back in the pot.
add everything but the salsa, and sour cream to the pot
let it all simmer for a good hour.
if you want heat up some refried beans(this is a must if youve been fighting with your wife, all you big bastards know what im talking about)
roll it all up in a tortilla, top it with some shreaded cheese(low fat)
top that with the salsa and sour cream and make sure you have plenty of tiolet paper on hand.

from the pm i got from another member who is using a diet from phil i put together this recipe. I hope im accurate that this would be ok to eat on that diet.

get urself a nice tuna steak and just loffow the instrustions below.

1 tuna steak cut into 1 inch cubes
1 green bell pepper cut into strips 1 inch thick then cut into 1 inch by 1 inch squares
1 head of broccoli
1 red onion quartered

2 tbsp olive iol
1 tsp cajun seasoning
1 clove garlic minced


mix the oil garlic and seasoning in a big bowl then toss everything else in it until its coated.
stick it on a skewer and grill it. it makes awesome tuna kabobs. u can use chicken as well.

stuffed salmon!

4 salmon filets(sliced to make a pocket in each one)
1 lb jumbo lump crab meat
1 red bell pepper diced
2 shallots diced
1 ear of roasted corn cut off the cob
1/4 cup scallions chopped
2 tbsp old bay
1 egg
1 tsp worchestershire sauce
juice of one lime
1 tsp olive oil

first sautee all ur veggies in that olive oil for 2 or 3 min
in a big bowl combine everthing else including those veggies and mix by hand being careful not to break apart the lumps of crab meat.
carefuly spon the crab unto that pocket you made in the salmon.
on a non stick baking dish or one sprayed with pam season the salmon with salt and peper. swueeze a couple of lemons over top and sprinkle on some white wine.
bake for 25 min at 350.

shrimp and crab spring rolls.

1/2 lb shrimp, peeled, deveined, and roughly chopped
1/2 lb crab meat
1 pack vietnamise spring roll wrappers(theyre made out of rice, almost no carbs in each one theyre so thin)
1 head of cabbage chreaded
1 large carrot shreaded
1 shallot or small red onion finely diced
1 tbsp grated garlic
1 tbsp grated ginger
4 tbsp soy sauce
1 cup bean sprouts

take half the cabbage and everything else except the wrappers and mix it in a lagre bowl.
take one wrapper and soak it in HOT water for 20 seconds(now its ready to work with.
spoon the mix into the wrapper and roll it like a burrito.
use alittle extra water to seal it.
repeat until everything is gone.
now get a large skillet and add 1 tbsp of olive oil over high heat.
fry them until slightly brown.

sauce: sweet thai chilli dipping sauce.

1 tsp thai chili flakes
1 tsp red wine vinegar
2 tsp honey
1 tsp soy sauce
2 tsp sweet saki.
whisk them all together over low heat until thick like honey.

Whole wheat pizza

4 1/2 cups King Arthur White Whole Wheat Flour
1 3/4 teaspoons salt
1 teaspoon instant yeast
1/4 cup olive oil
1 3/4 cups water, ice cold
a few tablespoons chopped herbs (optional)
Semolina flour or cornmeal for dusting
Stir together the flour, salt, and instant yeast in the bowl of an electric mixer. By hand stir in the oil and the cold water until the flour is all absorbed. Add the herbs. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. The dough should clear the sides of the bowl but stick to the bottom of the bowl (to me it looks like a tornado). Add a touch of water or flour to reach the desired effect. The finished dough will be springy, elastic, and sticky, not just tacky.
Transfer the dough to a floured countertop. Cut the dough into 6 equal pieces and mold each into a ball. Rub each ball with olive oil and slip into plastic sandwich bags. Refrigerator overnight.
When you are ready to make pizza (anytime in the next few days), remove the desired number of dough balls from the refrigerator at least 1 hour before making the pizza. Keep them covered so they don't dry out.
At the same time place a baking stone on a rack in the lower third of the oven. Preheat the oven to 450 degrees (you can go hotter, but I like the results I get at 450). If you do not have a baking stone, you can use the back of a sheet pan, but do not preheat the pan.
Generously dust a peel or the back of a sheet pan with semolina flour or cornmeal and get ready to shape your pizza dough. Uncover or unwrap the dough balls and dust them with flour. Working one at a time, gently press a dough round into a disk wide enough that you can bring it up onto your knuckles to thin out - you should be able to pull each round out to 12-inches or so. If the dough is being fussy and keeps springing back, let it rest for another 15-20 minutes. Place the pulled-out dough on the prepared sheet pan, and jerk the pan to make sure the dough will move around on the cornmeal ball-bearings (you don't want it to stick to the pan).
Add your toppings (less is more!) and slide the topped pizza onto the baking stone. Bake until the crust is crisp and nicely colored. Remove from the oven. I always finish with more freshly grate parmesan and a small drizzle of good quality extra-virgin olive oil.
Makes six 6-ounce pizza crusts.

next for the sauce

4 large ripe on the vine tomatos diced
2 cloves of garlic minced
1 tsb each of basil and oregano
1 small onion minced
1/4 cup red wine
1/2 small can tomatoe paste
2 tbsp olive oil
1/4 cup sugar or 2 whole peeled carrots

start in a big pot on medium high head with just the olive oil.
add onions and sautee for 2 min.
add garlic and sautee for 1 min.
next add the tomatoes and tomatoe paste.
once the tomato's start to break down add the rest of the ingredients.
if it gets to thick at any point just add alittle water.
your going to want to let this cook down for a good hour or so.
if you used carrots instead of sugar(to cut the acidity) remove them before you serve it.

no take the raw dough and roll it out onto a baking pan dusted with flour.
add as much sauce as you like then start thinking toppings.
any mixture of fresh veggies and meat will work great.
just remember all meat must be pre cooked before it goes on the pizza.
i use a mix of 1/4 cup of romano cheese with 1 cup of low fat mozzarella.
bake it at 450 for at least 10 min.
nutritional info for this kind of thing is tough because i dont know what your going to top it with, especially when your dealing with so many ingredients at such odd proportions. but i feel that this is the healthiest recipe for pizza i can come up with.

home made marinade for meat.(roasted shallot demiglaze)

3 large shallots peeled
3 cups veal stock
1 cup dry white wine
1 tbsp butter
salt and peper to taste
slurry(1 tsp water and one tsp corn starch whisked together)
1 bay leaf
1 minced clove of garlic
1 pinch of taragon
1 pinch of rosemary
1 pinch of thyme

first get your oven to 450. place the shallots whole on a non stick baking sheet or use alittle pam.
roast them at 450 for 10-15 min
in a stock pot(big ass pot) add the butter, then once it melts throw in the shallots and stir on high heat for 3-5 min.
next deglaze the pan with the white wine.
now add everything else starting with the veal stock, except for the slurry.
once everything is in the pot take a look at how high up the pot the liquid comes.

your going to reduce that liquid be 1/2 on low to medium heat.

once its reduced add the slurry, it acts as a thickening agent, and bring it to a boil for 3 min.

the butter and corn starch are neglegible in this recipe because of the small amount used compared to the other liquids. this demiglaze has alot of flavor so use it sparingly. if you want to use it on lamb however, substitute the white wine with port wine.

well the first thing that comes to mind for me is a chicken stew.

2 lb chicken breast cut into cubes
1 cup baby carrots
1 large onion, diced
1 stalk celery chopped
4 large potatoes cut into 1 inch cubes
2 cups low sodium chicken stock
1 clove minced garlic
2 tbsp tomaote paste
1/2 tsp worchestershire sauce
salt, pepper, paprika, majoram, thyme, dill, to taste

you can finish up thos one in 2 hrs in the crock pot if you keep it on really low you can leave it to cook al night.

egg white tamago!

get urself some sticky brown rice, and cook to package directions.

prep egg whites like your going to make an omlet and put them into a non stick baking dish with some fresh veggies chopped up(my favorite is red pepper, carrots, broccoli, and sharp provolove shreeded in).
bake slowly at 300 degrees until firm all the way through, about 15-20 min

get some seweed sushi wrappers, and slice the cooked eggs into 1 inch by 2 inch squares. make a football aboue 2 in long out of the sticky rice, and wrap around it with the seaweed that you cut into 1/2 inch thick strips. its like eggwhite and veggie tamago sushi.

easy chicken recipe for guys that cant cook

this one is sooo easy and it tasts amazing.

1 lb chicken breasts
a couple of tomatoes sliced across like your going to put them on a burger
2 cloves of garlic finely chopped
8 leaves of fresh basil chopped
1 tbsp olive oil

put the chicken on a non stick baking sheet

put everything else in a large bowl and gently toss it, the tomatoes should be coated in garlic and basil.
lay the tomatoe slices slightly overlapping on the chicken and bake at 350 for 20 min.

this dish is so light and fresh, even for those guys eating so much chicken you want to puke when you look at the stuff, this will make you love chicken again.

if you want brown rice with it, mix this in the water of your rice before you put the water in the pot.

2 tbsp tomato paste
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
1 tsp cumin
1 tsp olive oil
dash cayenne pepper.

this seasoned rice goes great with that chicken.