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Getting Swole in the Kitchen: Recipe megathread. - The Something Awful Forums

Carnivean posted: Thread rules: Posts containing recipes and relevant questions regarding those recipes only. OK so you found your way to Watch & Weight, got hassled for your ridiculous diet and exercise plan and told to Harden the gently caress Up.

Now you're supposed to lift weights and eat your body weight in protein (in grams, that is).

But what are you supposed to eat, now that you're ready to 'eat clean'?

Just how do you get 'swole' in the kitchen? Well this question comes up a lot, and that's why I started this thread.

I began my own fitness program in November 2008 and so far (October 2009) I've lost 20 lbs and become a competitive Olympic weightlifter, but I've also been cooking since I could walk.

My fitness log started off with a lot of recipes and food advice mixed in, but at some point I started this thread so that there would be a centralized place for people to contribute recipes. There are a few other food-related threads, so if you are looking for something other than a list of recipes or advice related to those recipes, check here: Alfalfa's Nutrition/Rest/Supplement Beginner's Guide The Protein Powder Recommendation Thread (which one to buy) Protein Shake Recipes: Powder + Water/Milk + ???

= Profit (recipes for using protein powder The Metabolic Diet Thread A place to share your healthy eating tips that don't deserve their own thread (or a post in the recipe thread) Admit Your Cheat Meals!

(for when you just plain hosed up and want to tell the internet about it) But if you want to post or find a delicious recipe, then this thread is the place! How to Participate You're welcome to post recipes of your own or answer culinary questions as they come up, but I ask that you make your recipes as complete as possible.

When you post a recipe, please cut and paste this code and include as much of the information as you can.

No nutritional nitpicking (ie are eggs the antichrist?) allowed. code: [b](recipe title)[/b] [b]Type of Diet[/b]: [b]Cost[/b]: [b]Time to Prepare[/b]: [b]Skill Level[/b]: [b]Nutrition Facts[/b]: [b]Photo[/b]: (recipe) Rules Recipes should emphasize at least one of the following: high-protein, lots of vegetables, and/or low carbs.

Carbs should ideally be whole grain or be optional in the recipe, though this rule is flexible.

Fat and sodium are OK.

This is a collection of recipes suitable for W&W diets of all kinds, so let that notion guide you when you pick a recipe to include. Another thing people are looking for are lunch ideas they can eat on the go, so bonus points for those.

In general, try to keep things simple for novice-intermediate cooks and people who are busy.

Thrifty recipes are also much appreciated. Thank you very much to mich for updating the recipe links! Breakfast Huevos Rancheros by Becktastic Protein (Chocolate Porridge) by Dori Sluuuudgeee by Fenarisk Scrambled eggs and variations by Fenarisk Protein Pancakes or Waffles!

By Becktastic Egg Muffin and Hash-Browns"Healthy Style" by Veryomally High-protein blintzes by kanteyluip Protein Pancakes by Susical Clean Whole-Grain Waffles by MsJoelBoxer Cottage Cheese Pancakes by CONE FISHINC Honey Roasted Muesli by CONE FISHINC Protein Pancakes by ikillhostages via Paulie Quick Turkey Sausage by LD1984 5-Minute Breakfast by RealKyleH Boatmeal by CONE FISHINC Lunch Ideas avocado and goat cheese balsamic tuna by ogarza Spicy Tuna on 3 Spice Hummus and Whole Wheat by S ul Penis Make Ahead Tempeh Sandwiches by Webman Sesame Chicken Salad by andamac No-Mayo Pasta Salad by Turin Malos Seven Ways to Use a Can of Tuna by Two Headed Calf Side Dishes Black Bean Quinoa by Two Headed Calf Egg Fried Rice (or Quinoa) by CONE FISHINC Ben's Baked Beans by Sneftel Indian yogurt thing by p-hop Roasted Cauliflower by CONE FISHINC Braised Red Cabbage by CONE FISHINC Korean Tofu Side-Dishes by CONE FISHINC Simmered Kabocha Squash by CONE FISHINC Fava Bean Dip aka Ful Medames by CONE FISHINC Soups and Stews Minestrone with Pesto by CONE FISHINC Cabbage Soup by Zeta Taskforce Potato Soup w/ Sausage & Green Beans by Yalc Artemis' Red Lentil Soup by CONE FISHINC Salmon Filet with Kale Soup by motorcycledriveby Semi-Homemade Black beans and greens soup with chicken by kanteyluip Pak Choi Bean Soup by MsJoelBoxer Kimchi Chigae by dannyweapons Mediterranean Style Tuna Stew by Strumpy Seitan/Stir Fry by chachu Poor mans fish soup by wezyap Roman Soup by CONE FISHINC Coconut Curry Soup with Shirataki by CONE FISHINC Sopa De Albondigas (Mexican Meatball Soup) by tunafishicecream Lentil Soup 1 by Two Headed Calf Red Potato Fish Chowder by CONE FISHINC Sukiyaki with Shirataki Noodles by Croatoan Main Dishes Chicken Creole Style by CONE FISHINC Thai Beef Salad aka Laab/Larb by CONE FISHINC Sweet and Spicy Skinless Roasted Chicken by CONE FISHINC Thai Lemongrass Kebabs by Lingling Chicken Saltimbocca by CONE FISHINC Steak Stir Fry by MuppetPastor Red Pepper Chicken by Marchegiana Poor Bastard's Steamed Fish and Broccoli by TheOmegaWalrus Meat and Vegetables by kaptain.kayak Lightly Breaded Baked Chicken by Uziel Mush for Bulking by Allahfalfa Easy Chili by mintskoal Chicken Cacciatore by Ero 40/40/20 Lasagne by jerkstore77 Mapo Tofu by CONE FISHINC Carolina BBQ by Walked Chicken Pesto Pizza by sitzkrieg Non-Fatass Sweet and Sour Chicken by Pinkerton Greens & Rice by Twatty Seahag MEGA PROTEIN burgers by Walked Chicken breast on Mediterranean veggies by wayfinder P90X Turkey Burgers by rezatahs Basic Brined Pork Roast by CONE FISHINC Salmon & Leeks in White Wine by Citizen Rat Sloppy Joe's by El_Ergo Roast Beef by kaptain.kayak Pasta Shells with Beef & Tofu by Citizen Rat Frittata by Marchegiana Easy as H Curry by ScaerCroe Chicken Saag by Citizen Rat Paprika Chicken by CONE FISHINC Sauteed Chicken Breast and Mushrooms on a Bed of Spicy Black Bean with a Side of Steamed Baby Bok Choy by S ul Penis Smoked Salmon, Goat Cheese Pasta by Yalc Ratatouille's Ratatouille by Susical Braised Eggplant by thechalkoutline salmon melee by FedEx Flounder Scramble by unprofessional Iowa Cut Pork Chops with Quinoa and Cauliflower by CONE FISHINC Super Delicious Snapper Surprise on the grill by ogarza Spicy Bolognese Sauce (aka meat spaghetti sauce) by CONE FISHINC Crawfish n' Eggs by Jake Gittes Turkey, Egg, and Tortilla by nickhimself Burgers Done Right by Fenarisk Quick Recipes for Ground Turkey - Chili and Meatloaf by Trillian Chicken Fried Rice by Darkmage Red Beans (and Rice optionally) by CONE FISHINC Spicy Chicken w/ Peppers & Egg by Dr.

Van Nostrand Mexican Pizza by Uziel Broccoli, Onion and Cheese Quiche by chachu Frittata aka Crustless Quiche - Roasted Turkey and Red Pepper Version by CONE FISHINC Peanut Chicken Stir-fry by Humanoid Female Boiled Clams Dipped in Lime Juice by Wavelet Lentil-Veggie Loaf by MsJoelBoxer 40/40/20 Chili by Slim Pickens Wholemeal Pizza Wrap by Strumpy Slavic chow mein by redscare Larb Gai by Strumpy Soy Ceviche by ogarza Hickory Smoked Chicken Breasts by MsJoelBoxer Turkey Breast* Kufta Patties/Kebabs by CONE FISHINC Grandpa-style Sardines on Toast by lurgulary Sesame Peanut Noodles and/or Chicken by TortillaFactory Capitulator's Nice Fish by The Capitulator Peanut Butter Tuna Burger by Cless Alvein Dal by maalox Curried Quinoa by Aerienne Chicken Tikka Masala by mich Meatloaf by mich Cobb Salad by mich Roast Beef (or London Broil) by mich Roast Chicken by mich Peanut Sauce and Peanut Chicken Salad by mich Dessert/Baking Black Bean Quinoa dessert by Two Headed Calf Protein Brownie by Amdis Diet Dessert Delight - Banana Cream Pie by Fenarisk Nutritious cheesecake by In Drywall Fresh Strawberry Frozen Yogurt and Chocolate Sour Cream Cupcakes by MsJoelBoxer Pumpkin Custard by HeatherChandler Whole Grain Apple Cinnamon Bread by MsJoelBoxer Pumpkin Cheesecake Mousse by chachu Simple No Guilt Cobbler by Drachehf Orange Salad by cheese eats mouse Protein Jell-O by kanteyluip Baked Apples by Two Headed Calf Protein Brownies by Chamber Shakes/Smoothies Tropical Protein Shake by Becktastic Berry Peachy Smoothie by S ul Penis Lean, Mean, Protein Machine SMOOTHIE STYLE!

By Veryomally Reese's peanut butter cup shake by Fenarisk Protein shake by p-hop Snacks Beef Jerky by elsupl Cinnamon Roasted Almonds (or any nut) by Susical Yogurt cereal snack by nickhimself Sriracha-Lime Cashews by Two Headed Calf Tutorials & General Cooking Information Chicken Stock by CONE FISHINC Brining Chicken by CONE FISHINC Root Vegetable Comparison by CONE FISHINC Equipping your Kitchen for Maximum Swole (with a Minimum of Cash) by CONE FISHINC Cooking moist, flavorful chicken breast by Pr0k *** Let's keep this thread busy with lots of useful recipes!

I will also post some tutorials on popular topics.

Ask lots of questions--there are plenty of knowledgeable cooks around.

Happy (healthy) eating! CONE FISHINC fucked around with this message at Oct 04, 2009 around 05:05

CONE FISHINC posted: Thai Ground Meat Salad aka Laab or Larb Type of Diet : Low-carb, Meatatarian Cost : $6-8 for 4-5 servings Time to Prepare : 45 min. Skill Level : Intermediate Photo : This is a flavorful way to use ground meat.

You will wind up with enough roasted rice flour and red pepper flakes to make this at least twice.

You need a blender or food processor. Here is a video of the recipe: http://www.thaifoodtonight.com/thai...yGroundBeef.htm 2 lb.

Lean ground meat: beef, pork, chicken, turkey, whatever 1 1/2 c.

Water 1/2 c. white rice, any kind 10-15 whole dried red chili peppers 1/2 cabbage: green, red, or savoyed (or leaf lettuce) 4 green onions, sliced thin 1/4 red onion, minced 1/4 c.

Fish sauce 1-2 limes, juiced 1 small bunch cilantro, washed and chopped 3-4 sprigs of fresh mint, washed and chopped (optional) Roast the rice in a pan until it is dark brown (but not burnt).

Allow it to cool.

Grind it in a blender or food processor until it is the consistency of sand. Roast the whole red chilis until they are dark but not burnt.

Grind them up using the blender/food processor, or chop by hand using a knife.

They should be the size of the flakes you find at pizza restaurants. Put the water in a large wok or deep frying pan.

Bring it to a boil.

Add the meat and cook until the meat is no longer pink.

Drain off any excess water and fat.

Remove the pan from heat (no more cooking after this). Add 2 Tbsp.

Of the roasted rice flour, the green and red onions, the fish sauce, the lime juice, and the cilantro and mint.

Add the roasted chili flakes until the dish is at your desired spiciness level (it should be hot!).

Serve warm or room temperature, with raw cabbage leaves or lettuce to use as scoops. Tasty with sticky rice and radish salad. NOTE: Ultimately the roasted rice flour is optional, and this is still good without it.

It gives it a nice complex flavor, though, and absorbs any fat from the meat that would make the salad gross at room temp.

CONE FISHINC posted: I know some of us struggle to get a healthy and filling breakfast.

Someone mentioned muesli the other day, which I like a lot, but I can't afford the expensive and tiny boxes it comes in.

Turns out you can make it yourself and it's even more delicious!

All the nuts and dried fruit still make it a bit pricier than some other breakfast options, but the fiber, long-burning carbs, and healthy nuts are worth it. Honey Roasted Muesli Type of Diet: any, whole grains Cost: ~$0.75/serving, $6-7 for a 7+ cup batch Time to Prepare: 15 min prep, 30 minutes cooking, mere moments daily Skill Level: Novice Photo: The fun part about this recipe is that you can customize it any way you want.

The following makes 7-8 finished cups of muesli.

If you eat it a lot you'll want to double the recipe. Preheat the oven to 300 F 4 c.

Rolled oats (or other rolled grains) 3 Tbsp.

Vegetable oil 1/2 c.

Honey or maple syrup (or experiment with other sweeteners) 1 tsp.

Vanilla (optional) 1 1/2 c.

Nuts of your choice, for instance: * blanched, slivered almonds * chopped walnuts * sunflower seeds * sesame seeds * chopped hazelnuts * chopped pecans * coconut flakes 1 c.

Dried fruit of your choice, finely chopped.

For instance: * cranberries or other berries * raisins or currants * apples * apricots * papaya * mango * date pieces 1 tsp.

Spice, such as cinnamon or cardamom (optional) Warm the honey or maple syrup in the microwave or saucepan so that it is free-flowing, and stir in the oil and (optional) vanilla.

In a large bowl, add the oats and nuts and pour the honey-oil mixture over.

Toss so that the oats are evenly coated. Spread the oat and nut mixture on a baking sheet and roast for 30 minutes, stirring occasionally so that the edges don't scorch. Meanwhile, chop the fruit and place it in the same large bowl you used before.

When the oats are roasted, remove them from the oven and allow them to cool completely.

(If you want to try making a quick-soaking version, grind the mixture in a blender or food processor now).

Mix the oat and nut mixture with the chopped fruit.

Store in an airtight container. To serve for breakfast, soak the muesli in milk or water or even apple juice overnight*.

It can be eaten cold or warmed up.

If you soak it in water or juice, it is best on top of or mixed with yogurt.

You can even add more fresh fruit if you like!

To increase the protein, stir in some protein powder before eating. *I'm not sure such a long soaking is necessary with modern rolled oats.

Soaking it for as long as it takes to make some coffee and take a shower may suffice. Nutrition Facts: For a 1 c.

Serving (100g): 395 calories, 9 g protein, 60 g carbs(7.6 g fiber), 14 g lipids.

Here's a new recipe I came up with.

I was looking for a way to roast chicken without the skin, not so I could reduce fat (since you have to add oil back in to keep the meat from drying out) but to appease picky eaters and get maximum flavor on the meat itself.

Here's what I came up with and it's drat good. Skinless Roasted Chicken with Sweet and Spicy Rub Type of Diet : Meatatarian, Low-carb friendly Cost : $8 for 2 servings Time to Prepare : 10-15 min prep, 35 min cooking Skill Level : Advanced Beginner? Photo : If you're curious, that's red quinoa, which I found at the health food store. The following recipe is enough for one cut-up whole chicken, so double it if you want enough for leftovers.

This is easiest if you have kitchen shears. Preheat the oven to 400. 1 cut-up whole chicken 4 Tbsp.

Brown sugar (can be reduced for low-carb) 2 Tbsp.

Kosher salt 2 Tbsp.

Chili powder 2 tsp.

Ground black pepper 1/4 tsp.

Cayenne (to taste) 1/2 c.

Olive oil Cut and pull the skin off of the chicken, reserving the skin and wings in the freezer for later use in schmaltz and chicken soup, respectively.

On the drumsticks, snip the fibrous tendon.

Cut the breasts in half crosswise so that they are the same size as the thighs. Pat the chicken dry and place it in a roasting pan.

Combine the rub ingredients in a medium sized bowl.

Drizzle the olive oil over the chicken and toss it to coat, allowing the remaining oil to collect in the bottom of the roasting pan.

One by one, take the chicken pieces out of the pan and place them in the rub bowl and press the rub on all surfaces;

Then return the chicken to the pan.

Tilt the pan around to ensure that the entire bottom surface is coated in oil. Place the pan in the oven and roast the chicken for 30 minutes, turning the chicken pieces once during cooking.

If parts of the pan show scorching, tilt the pan so that they are coated in oil--as long as the meat doesn't scorch it will be OK, if messy.

Remove the breast pieces when they are cooked (~160 internal temp) and continue cooking the dark meat for 5 more minutes (to ~170 internal temp). Tasty hot or cold, with practically any side. CONE FISHINC fucked around with this message at Feb 04, 2009 around 20:44

CONE FISHINC posted: This recipe so much high protein (so wouldn't work in that thread) as it is moderate in protein, high in fat, and low in carbs.

It uses Shirataki noodles, which contain almost no carbs.

If you want, you can use rice noodles or somen instead.

You can increase the protein by adding more meat or tofu. Coconut Curry Soup with Shirataki Type of Diet : Low-carb, Easy, Adaptable for Vegetarians Cost : $6-8 for 3 servings Time to Prepare : 25 min Skill Level : Beginner Photo : Sorry for lousy photo.

What you can't see is beneath the noodles there are shredded cabbage and matchstick carrots. 3 c.

Chicken broth 1 can coconut milk 3 Tbsp.

Red curry paste 1/2 red onion, cubed 1 large chicken breast, cut into 2" strips (optional) 4-5 shrimp (optional) 1/4 block tofu, cubed 1 package Shirataki noodles 2 Tbsp.

Fish sauce (veggies add 1 Tbsp.

Light soy sauce instead) 1 tsp.

Sugar Assorted veggie ideas: -shredded cabbage -carrots* -broccoli* -mushrooms -any type of greens *(I think this works best if you blanch these veggies ahead of time and add them to the bowl instead of boiling them in the curry) Garnish ideas: -fresh cilantro -green onions -Thai basil -bean sprouts Bring the chicken broth and coconut milk to a boil.

Add the curry paste, making sure to dissolve it into the liquid by rubbing it in a sieve or against a spoon.

Add the chicken, onion, fish sauce, and sugar, and simmer for 5 minutes.

Add the tofu and shrimp and any vegetables that need to cook (ie broccoli or carrots) and simmer for 2-3 minutes, until the shrimp is cooked. Run the shirataki under hot water and drain.

Place the noodles into your serving bowls and add shredded cabbage, pre-cooked vegetables, and greens.

Ladle the hot curry soup over the noodles and garnish with fresh herbs, green onions, and bean sprouts. Nutrition Facts : According to CRON-o-Meter, 1/3 of the above recipe contains 420 calories, 21 g protein, 15 g carbs (3.5 g fiber), 33 g lipids

If you want to be included in the OP and you already posted a recipe in the prescribed format , simply re-post it here or e-mail me at cone.fishinc.mail via gmail and I'll include you.

If you have a great recipe you want to include, post it to the thread (in proper format of course) and I'll update the OP. I know it seems nit-picky, but I want this thread to be a bit like a cookbook for people to turn to, instead of a string of posts that say "just throw some chicken breasts in a pan".

There are other threads for that style of post.

CONE FISHINC fucked around with this message at Feb 01, 2009 around 05:27

Thank you Cone Fishinc.

Sticking for a few days to make sure that it gets some attention.

I'm also going to post something in GWS.

Hopefully we can get a really good resource going. Edit: I've posted a thread in Goons With Spoons, asking them to contribute.

Anyone interested in learning how to cook, and discovering recipes and all that, should head over there and poke around.

Carnivean fucked around with this message at Feb 01, 2009 around 07:10

Thai Lemongrass Kebabs I adapted my mum's Lemongrass Chicken to be more low-carb friendly.

Since my mum is Thai, the ratio of her dinners is 1 part meat to 4 parts jasmine rice.

Not good news for low-carb dieters. I recently made this for an Australia Day party and got rave reviews.

I normally use chicken thighs for these (because they taste better), but to lower fat content, use breast. Type of Diet : Low Carb + Lots of veggies + High in sodium + Low fat Cost : This is based in Australia, where meat is slightly more expensive (about $10/kg for breast chicken).

On that note, it's about 15 dollars for 4 healthy serves. Time to Prepare : 10 min preparation + at least 4 hours marinating time + 15 minute grilling. Skill Level : Beginner (are you able to hold a knife?) Photo : No photo as yet, but I will update the next time I make it. Ingredients Kebabs 1 kg of chicken breast meat, diced in approx inch x inch cubes. 1 red onion, chopped into inch squares. 2 peppers of choice, chopped into inch squares. 250 g button mushroom Marinade: 5 tbs Thai fish sauce 4 tbs palm sugar, crushed finely Garlic cloves, crushed (use as much to taste.

I love garlic, so I use like 8 cloves) 1/2 tsp black pepper 2 tsp salt AT LEAST 5 stalks of lemongrass.

Honestly, the more you have, the better this is. Method 1) To make the marinade, add the fish sauce, finely crushed palm sugar, crushed garlic, pepper, and salt into a big bowl.

Bruise the lemongrass with a mortar and pestle.

The more the bash, the better and less woody the lemongrass becomes, and the bigger workout you get.

Add this to the big bowl. 2) Add the cubed chicken breasts into the big bowl, and leave to marinade for at least 4 hours.

The longer you marinade, the better it tastes. 3) When the chicken is ready, assemble your kebabs onto skewers with the chopped vegetables.

(You really don't need me to say this, but I normally go: onion, chicken, pepper, chicken, mushroom, chicken, onion, chicken.) KEEP THE MARINADE. 4) The preferred method to cook these bad boys is on the barbie, but you could use your George Forman grill, or under the grill (is it broiler in the US) on a med-high heat.

Once they are under the heat though, keep brushing the kebabs with the left over marinade.

Turn once. They're done when the chicken is cooked through and browned.

Under the grill, I assume this will take about 15 minutes.

If barbequing, this takes a little less time. 5) Serve with salad. Protip: Soaking the skewers beforehand helps prevent them splintering and burning whilst cooking. Options: You could use lean pork instead of chicken as well.

To adapt to vegetarian, use firm tofu and adjust cooking time. Nutritional Facts One serve has 63 grams of protein, 34 grams of carbohydrates, 3 g of lipids, and 433 calories.

Lingling fucked around with this message at Feb 01, 2009 around 12:09

Excellent! Thank you Carnivean !

Also, thank you to Lingling for the first new recipe in this thread. I would also like to remind folks that they can ask kitchen Q&A in here.

If you have an ingredient and aren't sure what to do with it or if you're getting sick of making something the same way every time, ask for some suggestions. *** Here's a recipe for winter squash, especially kabocha squash (picture: http://en.wikipedia.org/wiki/Kabocha ).

It makes a nice colorful side dish and it's a creative way to use winter squash.

This recipe can be eaten cold or hot, and the broth is nice to sip too. Simmered Kabocha Squash Type of Diet : vegetarian, vegetable side-dish Cost : $3US for at least 4 servings Time to Prepare : 5 min.

Prep, 20 min. cooking Skill Level : Novice Nutrition Facts : In a 250 g serving: 84 cal, 4 g protein, 17 g carbs (2 g fiber), 1 g fat.

188% RDV Vitamin A! 1 medium sized kabocha squash ~1 qt.

Dashi (recommended), chicken broth, or water 2-3 Tbsp.

Brown sugar 1 Tbsp.

Mirin or dry sherry (optional) 2 Tbsp.

Soy sauce Wash the squash, cut it in half, and scoop out the seeds.

Cut it into 1 1/2" square chunks, leaving the skin on (keeps the pieces from breaking apart).

You can also partially peel the skin in strips to make it pretty. Place the squash in a suitable saucepan with the skin side down.

Add enough dashi or broth to cover, and add brown sugar and mirin.

Cover and bring to a boil and then reduce to a simmer for 10 minutes.

Add the soy sauce and simmer for 7 more minutes.

When the squash is tender (but not mush), remove from heat.

Allow to sit and cool for a few minutes so the squash can absorb the flavor.

Serve hot or cold.

Chicken Saltimbocca Why go out for expensive Italian when you can make it at home and know exactly what's in it?

This recipe is a little more advanced, but not unmanageable for a beginner.

Saltimbocca (literally, 'jumps in your mouth') can be made with chicken, veal, or pork cutlets, but I usually opt for boneless, skinless chicken thighs. Type of Diet : Meatatarian, High-Protein, Low-Carb Cost : ~$10US for 3-4 servings Time to Prepare : 20 min.

Prep, 15 min. cooking Skill Level : Intermediate Nutrition Facts : Most recipes online include cheese, which I don't, so it will have less fat and calories than the estimated 400 cal, 30 g protein, 13 g carbs, 20g fat, that I'm finding online. Photo : 1 - 1 1/2 lbs.

Chicken, veal, or pork cutlets enough thin sliced prosciutto so that you can wrap each cutlet in it 1 handful whole fresh sage leaves (sliver 2-3 of them for later) salt and white pepper flour for dredging 3 Tbsp.

Butter 2 Tbsp. olive oil 1/2 c.

Chicken broth 2 Tbsp.

White wine 1/2 lemon, juiced Pound your meat out flat with a meat pounder (not necessary if you bought cutlets).

Sprinkle both sides lightly with salt and white pepper.

Press 2-3 sage leaves onto one side of each piece.

On top of the sage and meat, place enough prosciutto to roughly cover each piece.

Roll the pieces so that the prosciutto is on the outside (with a layer of sage in-between it and the meat). While you do the next step, gently heat 2 Tbsp.

Of the butter and the olive oil in a medium frying pan.

Lightly dredge the meat rolls in flour and secure with toothpics if you like.

Gently fry the rolls over medium heat, turning with tongs during cooking so that each side gets browned.

TIP: if you don't want to use toothpicks, cook the side with the seam first to keep them from unrolling. When the rolls are cooked thoroughly and golden brown on all sides, remove them from the pan and keep them warm.

Deglaze the pan with the chicken broth and lemon juice and allow it to reduce by 1/3.

Whisk 1 Tbsp. flour (you can just take this from the dredging plate) into the wine and then pour this into the deglazing liquid, stirring constantly.

Allow this to thicken and add the slivered sage leaves and remaining Tbsp.

Butter, and adjust the salt.

Pour the sauce over the rolls or serve it on the side. Note: If you can't find sage it won't have that characteristic saltimbocca flavor, but it will still be good.

You could substitute another herb or leave it out entirely.

Some people put blanched spinach beneath the prosciutto or add capers to the sauce, so feel free to try that.

Quick Turkey Sausage Type of Diet : Wherever protein is needed! Cost : 4-6 dollars depending on the cost of lean ground turkey. Time to Prepare : 10 mins or so. Skill Level : Easy Nutrition Facts : The same as 3-4 ounces of ground turkey 1 pound lean ground turkey (I use 93/7) 3/4 teaspoon ground ginger 1 1/2 teaspoons salt 1 teaspoon dried sage 1/4 teaspoon cayenne pepper 1 1/2 teaspoons ground black pepper Simple to make: Put the spices in the turkey and mix it all up.

Form sausage patties whatever size you prefer or roll links.

I use 3 ounces of turkey per serving. Cook in a pan on the stove with a little bit of nonfat cooking spray. This recipe may disappoint you if you do not double the spices!

Spice it to your liking! Using the listed ingredients, your ground turkey WILL taste like delicious breakfast sausage.

I got this recipe from Allrecipes.com .

LD1984 fucked around with this message at Feb 01, 2009 around 19:53

Sesame Chicken Salad Type of Diet : Low carb (vegetables), high protein, higher fat (adjustable), can be modified for vegetarians or vegans. Cost : Around $10 per batch. Time to Prepare : an hour or so Skill Level : Easy Nutrition Facts : Fitday puts one whole batch (made with 3 tbsp oil, 3 cups chicken, 1 cup sprouts, and 2 cups green beans) at about 1400 calories, with about 140g protein, 80g fat, and 30g carbs (with 12g fiber).

This will give you four pretty decent servings with roughly 35g protein, 20g fat, and 8g carbs each.

Fat can be reduced by using less oil and/or sesame seeds. For dressing: 2 Tbsp toasted sesame seeds 2-4 Tbsp oil (olive won't work here, try coconut or peanut) 3 Tbsp lemon juice 1.5 Tbsp soy sauce 1.5 Tbsp white or rice wine vinegar 3 cloves garlic, minced 1 Tbsp minced ginger Adjust quantities to taste/diet, mix in a bowl. For salad: 3-4 cups cooked and shredded chicken breast.

(I usually use 2 large bone-in breasts.

Roast with salt and pepper, about 25 minutes for boneless and about 45 for bone-in, at 400 degrees.) 2 cups snow peas, sugar snap peas, or green beans 1-2 cups mung bean sprouts While you're cooking your chicken, bring a pot of water to a boil.

Add the sprouts and cook for about 20 seconds, then remove them to a colander and rinse them under cold water.

Repeat with your green veggie, but cook for about 45 seconds (you want them to still have a little bite, not completely soft) Mix chicken, veggies, and dressing.

Use your favorite chicken substitute instead of chicken for a vegetarian/vegan version.

You can also certainly add more vegetables if you desire.

This is a good candidate for making on the weekend and packing for lunch during the week!

Andamac fucked around with this message at Feb 01, 2009 around 20:28

Sopa de Albondigas (Mexican Meatball Soup) Type of Diet : Meat, Low Carb Cost : $8-10 for 4-6 servings Time to Prepare : 1 hr Skill Level : Beginner Nutrition Facts : Assuming 4 servings out of this, as far as I can figure (and I'm not that good at this) it should be something like 35 g protein, 500 cal, 20 g carbs per serving.

Of course you can further reduce the carbs by leaving out the rice, although it adds a nice texture to the meatballs.

Obviously, fat and to some extent calories is gonna depend on exactly what kind of meat you use. Photo : No photo handy.

Meatballs and vegetables in broth aren't all that interesting to look at, anyway. This is hearty and filling without being loaded with fat and carbs.

It's often served as a first course at Mexican restaurants but it is totally legit as a main meal.

It keeps for at least a week in the fridge and, like many soups, actually tastes better as the flavors slowly mellow and blend together.

If you can chop vegetables and boil things you're good to go, although a food processor is pretty nice to have here.

There are countless variations on it - here's how I make it. Make the meatballs first: 1 lb lean ground pork (some recipes call for 1/2 lb ground beef and 1/2 lb pork) 1/2 cup cooked rice (1/2 cup measured after cooking, this is about 3-4 tbsp dry) 1 egg, beaten 2 cloves garlic, minced 1/2 carrot, minced 1/2 cup cilantro leaf, minced 1 tsp ground cumin 1/4 teaspoon salt 1/4 teaspoon cayenne pepper Mix everything together thoroughly.

Form meatballs by rolling between your palms so they stay together - they should be about the size of a golf ball.

You should be able to make about 20.

Put them aside in the fridge for 30 mins. Then make the broth: 8 cups chicken or vegetable stock (the meatballs help thicken the broth, so if you are using commercial stock, you should probably thin it with water) 1 can diced tomatoes (be sure to get the plain kind, not the one with basil or whatever added) 3 carrots, cut in slices 2 stalks celery, chopped 1 large onion, chopped (sweet yellow onions are best) 1/2 tsp oregano 1/2 tsp ground cumin 1 bay leaf Juice of 1/2 lemon Cayenne pepper and salt to taste Bring to a boil, and simmer all ingredients together for 10 minutes.

Raise the heat to medium, add meatballs and boil covered for another 20 minutes.

Before serving garnish with fresh chopped cabbage and cilantro.

I'm visiting from GWS.

Here's a quick, beginner type recipe that is extra filling and pretty tasty as well: Steak Stir Fry Type of Diet : Low Calorie/Low Fat Cost : $3-$5 per serving Time to Prepare : 30 minutes Skill Level : Beginner Nutrition Facts : <400 cal/serving Ingredients 1 lb steak 4 cups of potatoes, cut into bite sized pieces 2 cups of sliced carrots 2 cups of sliced mushrooms 1/2 yellow onion, sliced 1/4 cup balsamic vinegrette salad dressing (make your own our buy light) 3/4 cup water 1/2 tsp worsteshire sauce Procedure Prepare the steak your favorite way.

My method is to preheat my oven to 450deg F with a cast iron skillet inside.

Liberally season the steak with salt on both sides. When the oven is preheated, wait another 5 minutes, then use your favorite welding glove to remove the pan from the oven and put it on a high-heat burner. Sear the steak on both sides for about 60-90 seconds.

Then put the pan back in the oven for 4-7 minutes depending on thickness and your desired doneness.

(I do 4 minutes for a medium rare on a 1" steak approximately) Cover the steak with foil and set aside. In a large skillet, heat the water and add the carrots and potatoes.

Bring to a boil, then reduce heat and simmer for 10-15 minutes until potatoes are getting tender. Deglaze the cast iron skillet with a bit of water and add the worsteshire sauce (this step is optional) Remove the cover on the saute pan and add the vinegrette, onions and mushrooms. Slice the steak on a bias and cut into bite sized pieces and put them back in the pan along with the liquid in the cast iron skillet. Continue cooking until the mushrooms and onions are tender.

Season with salt and pepper. Edit: This makes four servings.

MuppetPastor fucked around with this message at Feb 02, 2009 around 15:55

Repost from the other thread, altered to fit the format. Red Pepper Chicken Type of Diet : Meat, Low Carb Cost : ~$6 for 4 servings Time to Prepare : 20 minutes Skill Level : Beginner Nutrition Facts : 4 servings, per serving approximately: 290 kcal, 50g protein, 7g carbs, 7g fat. 4 boneless skinless chicken breasts 1/2 teaspoon salt 1/4 teaspoon red pepper flakes 1 teaspoon paprika 1 tablespoon olive oil 3 red bell peppers, sliced 4 garlic cloves, minced 1 tablespoon fresh basil, julienned 2 tablespoons balsamic vinegar Rub chicken with salt, paprika, and red pepper flakes.

Heat oil in a large skillet.

Brown chicken on both sides, about 4 minutes per side.

Add red bell pepper and garlic to skillet, cook until peppers just begin to soften, about 5 minutes.

Add basil and vinegar, cook 2 minutes more.

MuppetPastor posted: I'm visiting from GWS.

Here's a quick, beginner type recipe that is extra filling and pretty tasty as well: Steak Stir Fry Edit: This makes four servings. That looks really tasty!

But here in W&W you don't have to worry about low fat Have you ever done this with sweet potatoes instead of regular potatoes? Also it's more like 2 servings hehe

I've been pondering using different root vegetables as a substitute for potatoes, so I made this handy chart to compare their nutrition.

This obviously says nothing about their flavor, texture, or micronutrients, but it might be handy for making choices.

Some less-common varieties may make better potato substitutes: for instance, I grew white carrots this summer, and there are pale beet varieties. code: Root Vegetable Comparison (100g boiled, no salt, skin not eaten) Vegetable Cals Protein Carbs Fat Fiber GL* (kcal) (g) (g) (g) (g) Radish (Asian) 17 1 3 0 2 1 Turnips 22 1 5 0 2 1 [Cauliflower] 23 2 4 0 2 2 Celeriac 27 1 6 0 1 2 Carrots 35 1 8 0 3 2 Rutabagas 39 1 9 0 2 3 Beets 44 2 10 0 2 4 Parsnips 71 1 17 0 4 6 Sweet Potato 76 1 18 0 3 7 Potatoes 87 2 20 0 2 9 Yams 116 1 27 0 4 12 Taro 142 1 35 0 5 14 Cassava 160 1 38 0 2 20 *GL: Glycemic Load = (Glycemic Index/ 100 * net carbs).

Aim for <100 per day. You may be able to find some more options depending on where you live.

Asian radishes (such as daikon and Korean radish) are typically more mild and versatile than red radishes.

I'm aware that cauliflower isn't a root vegetable, but I included it because it's such a great substitute.

CONE FISHINC fucked around with this message at Oct 23, 2009 around 17:37

Kaptain.kayak posted: Have you ever done this with sweet potatoes instead of regular potatoes? No I haven't.

I figured sweet potatoes and carrots would a bit too much orange on the plate.

Since sweet potatoes are a bit firmer than yellow ones, you probably wouldn't get much contrast in the texture of the two either. kaptain.kayak posted: Also it's more like 2 servings hehe One of my favorite things about this recipe is that you can feed four big appetites with it.

We make it for a family of 5 (ages 18 months through 37) and always have leftovers.

Requests: These recipes look top-notch so far, folks! We need more lunch recipes, especially things that people can take to work/school or eat on the go.

I know there are more ideas out there. Also, has anyone found a truly edible and pleasant home-made protein bar?

I know this question has come up in various threads, but often the recipe winds up making a semi-inedible end-product. I'll give my no-bake protein ball recipe a try in the next few days and post the results.

MuppetPastor posted: No I haven't.

I figured sweet potatoes and carrots would a bit too much orange on the plate.

Since sweet potatoes are a bit firmer than yellow ones, you probably wouldn't get much contrast in the texture of the two either. Yeah, that's not the greatest in terms of colour contrast and stuff.

I wouldn't do it if I were trying to impress a girl, but to be a bit healthier, I'd have no trouble with the extra orange. Quote: : One of my favorite things about this recipe is that you can feed four big appetites with it.

We make it for a family of 5 (ages 18 months through 37) and always have leftovers. Yes, but you see there's only a lb of steak in it, which is pushing it for two servings I might come across as being a little critical, but it's really not a problem -- I'm just giving you a hard time.

For the swoler folk, all you have to do is cut out a little on the potatoes (or not even bother if you're extremely active) and double the meat.

Poor Bastard's Steamed Fish and Broccoli Type of Diet : High protein/ low carb/ high fiber Cost : ~$1.50 per serving Time to Prepare : 5 minutes to prepare, 30ish to cook Skill Level : Retard Nutrition Facts : ~45g protein ~10g carbs (mostly fiber) You'll need a rice cooker with a steamer attatchment or another method to steam things. Get two 4oz servings of whatever fish you prefer.

The individually wrapped tilapia filets Wal-Mart sells are fantastic for this, but anything works.

Thaw the fish and place it raw on the steamer.

Then avalanch as much frozen broccoli as you can ontop of everything and let that steam for a good half hour or until the fish turns flakey.

Pour everything out into a bowl, drown it in soy sauce and laugh at the fat fools who think eating healthy is expensive.

Lentil Soup Type of Diet : Adaptable for Vegetarians, Low-Carb, High Protein(?) Cost : Cheap Time to Prepare : 1 hr+ Skill Level : Easy Nutrition Facts : (with ½ lb pork loin) (10 servings) 237 calories, 18.6g protein, 31.9g carbs, 15.3g fiber Photo : Think brown and you’ve nailed it. 2 cups Onion (I just use one large onion and kep the ratio of the mirepoix 2:1:1) 1 cup Carrots 1 cup Celery 3-4 Cloves of garlic About 1/2 Lb of pork, ham, sausage, linguica or churrizo.

(You could also use salt pork but that would be a bit to fatty/salty for w&w) You could elect to omit the pig products but they really add a lot of flavor. 1 lb dry lentils 8 cups Stock/water Dash Thyme 2 Tbl Paprika 3 Tbl red wine vinegar 2 Bay leaves. I’m going to presume that you have your water/stock ready.

If you can have pork stock made from ham hocks, I try to avoid pre-made bouillon due to the sodium. Take a cookie tray and lay out your lentils.

Sort through them to find anything odd.

Some people may thing that this is a bit strange but hey, they have never gotten a rock in their soup. Take a large soup pot, or stock pot and add some olive oil and heat. Cook your pork products to a point right before browning.

If you’re a using a fatty pork product you can cut back on some of the olive oil in the beginning. Sweat your onions celery and carrots (mirepoix) When the onions are done sweating add the garlic and cook for another minute or two. Add your stock.

I find it helpful to have someone hold the other pot to prevent spillage. Add your lentils. Add the spices and the vinegar. Simmer for about 45 minuets or until the lentils are soft.

Remember to remove the bay leaves! Optional: Like I said earlier you can add almost any number of pork products to this soup and get a good product.

Feel free to add more/less I like to use about a 1/4 lb most of the time.

For a more southern version you can add red beans and kale.

For a more French version you can add tomatoes, split peas, and/or marjoram.

For an Indian version you can add ginger, turmeric, and cumin (subbing of course).

Also add some hot peppers either in chunked pepper form or in sauce from (I make my own [which if there’s interest for I’ll post] but try avoid sauces with a lot of vinegar in them) I like to add more carrots to this version and finish with cilantro (I’m lying here I don’t like cilantro).

I also like to add a scoop of Fage, that thick Greek yogurt. This stuff also freezes very well and will last about a week in the fridge.

It’s also a great way to get rid of any leftover pork.

Whenever my family makes a ham the next day, like clockwork, I make lentil soup.

One final note, this has a massive amount of fiber in it, you will poop the next day.

One of my "healtiest" recipes, and a bowl of it keeps me full for hours. No-Mayo Pasta Salad Type of Diet: Low glycemic index, High Fiber, Low Fat, Adaptable for Vegetarians Cost: $7-$14 for more servings than you can shake a stick at Preparation time: 15-20 minutes (more depending on your meat, if any) Skill level: boil water (very easy) Nutrition facts: dunno off hand, less than 450cal 10oz bowl, around a 22-25GI Photo: looks decadent, tastes decadent, not as decadent as you think. 1 can kidney beans (you can also add up to two more kinds of beans, +calories ++fiber) 1lb seashell pasta (as you like it) 16oz ranch dressing (fat free) 1 can diced tomatoes, drained (or 12-16oz tomatoes, diced and seeded) 1lb large broccoli florets, fresh or frozen 1/2c parmesan/romano blend basil and rosemary (optional, to taste) 1 medium sweet onion, raw, diced (optional, root and core removed for a more gentle flavor) 2tsp white pepper Meat options, all optional: 12-18 ounces by weight, cooked and ready (choose one) Ham, cubed Canadian bacon, diced Pulled pork, sweet/vinegar base (NC Style) Chicken, cubed or simmered/pulled in a sweet or vinegar marinade Tuna (any way you want it) Cook pasta.

At 8 minutes to go, dump in the broccoli.

Should reboil around 2-3 minutes to go.

Drain. Add tomatoes, beans, (onions), dressing, spices and cheese, mix well with a wooden spoon.

Serve immediately or chill.

May be eaten warm or cold, but do not reheat.

Well this one's for all you skinny faggots who think they don't eat enough. Meat and vegetables Type of Diet : clean bulk Cost : depends on what kind of meat and veggies you buy Preparation time : 30-60 minutes Skill Level : loving noob Nutrition Facts : Lots of protein, lots of veggies Okay, so some of you skinny bastards out there don't know what to eat.

Well this is what you do: 2lbs meat (as lean as you can) 2lbs veggies (assorted, ALL COLOURS PLEASE, may be frozen) So you cook your meat in a big wok or saucepan or whatever, and you saute all your veggies in another big wok or whatever, or you put the meat in a bowl and cook the veggies in the same wok.

Not so difficult.

Make sure you season the meat with some salt and whatever spices you like.

After it's all done, separate it into three helpings: one for now, two for later.

If you're still having trouble getting enough calories, add an avocado or generously use some oil when sauteing the veggies. If you're using ground beef, you can rinse it under hot water in a coulinder to get rid of some more fat.

Season it AFTER you do this. Of course you can make twice as much on the weekends and have one meal a day for the entire week or whatever...

This is a basic template that is a staple of my diet.

I use it with chicken, shrimp and cod. Lightly Breaded Baked Chicken Type of Diet : Metabolic Diet, et al Cost : Varies, not many ingredients Preparation time : 30-60 minutes Skill Level : loving noob Nutrition Facts : <10g carbs, high protein Take a good sized chicken breast, trim off any fat and put in on a baking sheet.

Take 14g of your favorite bread crumbs, and mix with 3 servings of parmesean cheese (the dry condiment kind).

You can also add in some garlic to the mix.

14g of breadcrumbs with the cheese can coat up to 25oz of meat with ease. Coat the breast with olive oil, butter or that 0 calorie spray butter (depending on your diet/macro goals), then spread the mix on one side of it, then bake on 350 for 30-40 minutes.

After the 40 minutes, spray some Pam or cooking spray on top of it, then cook for another 10 minutes. The cheese stretches the breadcrumbs out so you end up with a very delicious high protein source with basically no work, no cleanup.

You can apply this to basically anything, but this mixture used with chicken breasts, shrimp and cod are a large part of my diet. You can also pound the chicken to flatten it, but out of the fridge chicken is just fine.

The guy with the blue star said to report what we do if it seems to be working.

I present to you RealKyleH's oh poo poo I have 5 minutes to eat breakfast ...uh ...breakfast No matter what I don't like to skip breakfast, but I also don't like to get up early or put effort into things.

Many mornings including this morning I will simply have a protein shake and 2-3 fried eggs for breakfast. Type of Diet: Any, this is fairly low carb and can be almost 0 carb if you mix water and whey. Cost: $1 Preparation time: 5 minutes Skill Level: Anyone Nutrition Facts: 40g protein with about ~8g of carbs and 2-4g sat fat if you use 2% milk Personally I like to break the yoke in my eggs and just add salt.

You can save a minute or so by using spray on PAM/Crisco instead of butter on the pan.

Many people like black pepper as well. This is great if you're a lazy student and need something to keep you in protein for just a few hours until lunch.

Mush Type of Diet: Bulking Big Time Cost: $2 bucks per serving max Preparation time: 10 minutes but that will net you enough for 6-8 meals Skill Level: Anyone Nutrition Facts: Depends on how you divide it up. Brown 2 lbs lean ground beef, I prefer 96/4 or higher. Prepare 2 cups of dry brown rice to be cooked Open 2 cans of beans (I prefer Ranch Style beans but I believe those are only local to Texas, so black beans, pinto, all work). After rice has finished cooking add all things together in big pot and season with hot sauce, seasoned salt and whatever else you want to add.

Then divide up into individual servings to meat your nutritional ratios and refrigerate. Serve when needed. warning when consuming make sure a window is open or you are in a well ventilated area...

Also warn loved ones that might be present with you

Kaptain.kayak posted: There's a chili thread going on over in GWS. On that note, one of my favorites: Easy Chili Type of Diet : Any Cost : $6 - $8 for a huge batch Time to Prepare : 1 Hour Skill Level : Anyone Nutrition Facts : Depends, but good in protein Photo : Looks like chili You will need: 1 Onion 1 Green Pepper 1 Can of Chili Beans (or kidney beans) 1 Big can of Tomato Juice 1 Can of Petite Diced Tomatoes ~1lb Ground Beef Chili Powder Dice up the onion and green pepper.

Put a little bit of olive oil in a big pot and heat it up.

Add the onions and stir them around a bit until a little soft.

Add the ground beef and brown it. At this point, you can strain the beef if you want, but I'm lazy and usually don't.

Add in the green peppers, chili beans, tomato juice, diced tomatoes, and add chili powder until you feel it's seasoned right.

Cook that mixture for like 40 minutes over med-low heat.

Season with salt and hot pepper if so inclined. I love this because I can make a big batch on Sunday night or something and freeze portions for the week.

The night before I want some for lunch I just take a container out of the freezer and thaw it in the fridge. Serve topped with shredded cheese and sour cream. Note: This recipe will give you tremendous gas.

Chili Factoid You can leave the beans out of chili for a much lower-carb version.

It's also more authentic.

It causes slightly less flatulence, though make sure you're getting fiber elsewhere in your diet.

I like to use all-beef chili con carne as a topping--it's especially good on baked regular or sweet potatoes.

This is one of my favorite healthy recipes.

It's very very easy & quick to make and you can eat it for days.

Unlike many variants you might find on the web mine is not breaded or fried as this obviously adds unnecessary calories. Type of Diet: Adaptable for Vegetarians, Low-Carb, High Protein Cost: 8-15$ depending on selection of chicken and cost of veggies in your local area Time to Prepare: 15 minutes prep max, two hour cook Skill Level: Easy/Beginner Chicken Cacciatore Things you need: *2-4 lbs Chicken parts.

<i>You can use whatever kind of parts you desire, people say thigs give the most flavor but i prefer boneless breast cut into bite sized chunks.

The bone-in version works very well in these recipes as well.

</i> *1-2 large yellow onions </i>

Qty depends on how much chicken breast you're using and how much you like onions.</i> *2-4 cloves Fresh Garlic - minced *1 can of unseasoned diced tomatoes.

<i>I prefer diced to crushed or pureed because you wind up with nice chunks of tomato in your finished product.

I find that the ones with herbs pre-added are often times really gross - get one that only contains tomato and be sure to check the label - the sodium content varies greatly by brand and can go from nothing to off the charts.</i> 1 - zucchini - cut into approximately 1.5-2cm thick slices - cut in half lengthwise if it's one with a large circumference to make half-moons. 1 - summer squash - sliced the same as above. 1 - red pepper cut into chunks (about the size you'd put on a sish kabob skewer) 1 - green pepper - same as above Pinch salt Pinch of pepper Optional: I do not care for Basil, Oregano or Mushrooms, but if you like them go ahead and toss them in - stage 1 would be best. Preparation: Preheat oven to 350 Toss the chicken, peppers, onion, garlic, salt and pepper into a casserole dish.

Pour the can of tomatoes over it, mix up well.

Add about 1/4 cup of water. Cover and Cook for 1 hour.

Add the summer squash and zucchini, uncover and cook for 1 more hour.

Check occasionally to ensure the mixture does not dry out - if this happens add a little water by eye and mix around. Serve alone or over whatever kind of pasta you like!

40/40/20 Lasagna This was a creation of mine that I ate regularly while losing a ton of weight last year.

Yes, lasagna was a staple of my weight loss diet!! Type of Diet: Weight Loss, 40/40/20 Cost: about $25-30 Time to Prepare: about 3 hours total Skill Level: Fairly Easy Nutrition Info: I wouldn't exactly call it low carb so if this doesnt belong here, I can remove the post.

The recipe does, however, have a macronutrient ratio of 43% Protein, 35% carbs, and 22% fat , thanks to a ton of turkey meat in the sauce and the use of lowfat cheese.

The carbs are either veggies or whole grain.

When I posted this is GWS last year, someone suggested that you could replace the noodles with eggplant which also sounds tasty. Ingredients 2 boxes Hodgson Mill Whole Wheat Lasagna Noodles 10 oz.

Reduced fat mozzarella cheese, sliced thin or shredded 16 oz.

Reduced fat mixed italian cheese (mozzarella, provolone), shredded 15 oz.

Container lowfat ricotta cheese 1 egg Batch of Turkey Bolognese Sauce (recipe below) Turkey Bolognese Sauce Ingredients 2 pounds lean ground turkey breast 28 oz.

Can chopped tomatoes 3 cups mirepoix (1 cup each chopped carrots, onion, celery) 4 cloves garlic, minced 1 tbsp olive oil 3 bay leaves splash of red wine (optional) Sauce Prep 1.

Heat the olive oil in a large pot and add the mirepoix and garlic.

Cook 5-10 minutes until onions look translucent. 2.

Add the ground turkey and cook until browned, about 5-10 minutes.

Drain the fat!! 3.

Add the tomatoes, bay leaves, and optional red wine.

Stir, and bring to a boil.

Let cook 3 minutes. 4.

Reduce heat to a simmer and let sit at least 2 hours, covered and stirring occasionaly. Lasagna Assembly Now for the lasagna.

I like to get everything ready for the assembly before boiling the noodles.

First, place your ricotta cheese and 1 egg in a bowl, and mix well. Next, slice up your cheese if you didnt get it shredded. Now, heat up a large pot full of water and bring to a boil.

Add salt to the water once it has started boiling.

Add the lasagna noodles and cook until they are not quite done. I did 2 batches (one box per batch) to keep the pot from getting too full.

Once one batch is cooked, scoop out the noodles and place them individually on some paper towels while the others cook. Now for the assembly.

Get a pyrex or metal casserole dish about 14x9 inches.

Grease the pan with a small dab of olive oil.

Put a layer of sauce on the bottom of the pan, and cover with a layer of noodles. Next, place more sauce on top of the noodles and spread some of the ricotta mixture on top of that.

Cover with a small amount of the mozzarella and mixed cheeses.

Repeat the noodle->sauce->cheese layers until all noodles are used.

Top with what is left of your sauce and sliced and shredded cheeses. Now, pop that sucker in the oven for about 30-40 minutes at 375 degrees, and then it will look like this!

Let it sit at least a half hour before serving.

Jerkstore77 posted: Nutrition Info: I wouldn't exactly call it low carb so if this doesnt belong here, I can remove the post.

The recipe does, however, have a macronutrient ratio of 43% Protein, 35% carbs, and 22% fat , thanks to a ton of turkey meat in the sauce and the use of lowfat cheese.

The carbs are either veggies or whole grain.

When I posted this is GWS last year, someone suggested that you could replace the noodles with eggplant which also sounds tasty. I think this is a pretty decent macro ratio for lasagne.

It would be fine for someone bulking or who has carb-up days.

It also looks delicious! If you want to use eggplant instead of noodles, I would slice the eggplants thinly and sprinkle with salt.

You can peel them or not, but the peel will help them hold together better.

Allow them to sit for 15-20 minutes and then pat dry with paper towels.

You can either bake or fry them: Fry at high temperature in a moderate amount of oil.

Eggplants soak up a ton of oil, so keep the temperature high and use a non-stick pan when possible if you want to reduce the need for oil.

Fry until lightly browned. OR Bake on a greased cookie sheet at 425 for 5 minutes per side.

Bake until lightly browned.

Be careful not to over-bake or the eggplant might turn into mush.

^^^ I make a similar lasagna, but since I am allergic to eggplant, I use a cheese slicer to slice zucchini, and bake it the same way you suggest for eggplant.

Zuch-sagna is a big favorite in my household.

Equipping your Kitchen for Maximum Swole (with a Minimum of Cash) A lot of people are just getting started with cooking or are in housing situations that don't allow them to have fancy kitchens like Alfalfa .

Many of these folks wander into GWS to ask what they should buy for their kitchen and are told that they absolutely need a $200 knife and a professional level mixer to get started.

Ok maybe that's an exaggeration, but here's a list of the most basic items you need to get started cooking the food in this fine thread.

The emphasis here is on budget-friendly and multi-purpose items. Pots and Pans --a large (12-14"+) non-stick frying pan, ideally with a lid (for meat and eggs) --a 4 quart saucepan with tight-fitting lid (for brown rice, sauces, steaming, general use) --a 9x13 glass or ceramic baking dish Utensils --a spatula for flipping things --a mixing/serving spoon, preferably heat-resistant, such as metal or wood --a decent but affordable chef's knife, such as the Forschner Fibrox 8-inch Chef's Knife ($25) --paring knife --potato/carrot peeler Prep --a colander for draining things (pasta, ground meat, washing veggies) --1-2 cutting boards (plastic or wood--does not matter)** --mixing bowls (plastic is fine, see if you can find some that come with storage lids) --measuring cups and spoons (not strictly necessary but will be helpful in the long term) --hot pads and/or kitchen towels for grabbing hot things and general use Miscellaneous --a steaming apparatus.

This can be a basket that goes inside your saucepan, a plastic pot that goes in the microwave, or even a box of ziploc steaming bags --tupperwares or yogurt containers for leftovers and lunch portions* Consumables --tin foil or aluminium or whatever you call it in your country --plastic wrap --ziplocs --paper towels --salt and pepper --cooking oil (get 'vegetable'[soy], canola, or corn for general use.

Olive oil is specialized) If you buy the knife new and the rest of the stuff at a thrift store, then you can probably get the whole kit'n'kaboodle for ~$50-60US.

You will probably get sick of washing your saucepan out all the time, so you might want more than one pot.

I like to have a big pasta/stock pot, a 4-quart for general use, and a small 2-quart for little things, and all are most useful if they have lids.

With the paring knife and peeler, you don't need to get fancy ones--the most basic models will be fine. If you're willing to put a little time and effort into maintaining it, a cast iron pan would be the next thing to acquire.

They are cheap and easy to find, especially at outdoor stores.

You can find lots of information in GWS about these, and also check out their wiki.

Here's an article on seasoning cast iron . *Storage Note: You can often double up on tupperware and mixing bowls if you pick large tupperware or have mixing bowls with lids.

If you're not transporting the food and you have plenty of fridge space, you can just use regular bowls with plastic wrap, but remember that plastic wrap won't stick to plastic bowls well. Soon you will want to accumulate spices so your food is tastier (those will be covered in a separate post).

Other useful foods for getting started are non-stick cooking spray, olive oil, soy sauce, hot sauce, and seasoned salt. Also, as tunafishicecream points out, it won't be long before you need a sharpening steel for you knife.

You can buy these wherever you bought the knife or find them at the thrift store or a garage sale.

The GWS Knife guide is here . tunafishicecream posted: **This is good advice - I would add: for cutting boards;

If you don't have a dishwasher, get at least two, and reserve one strictly for cutting meat.

That way you'll reduce any risk of contamination.

The one you use for cutting meat should be the kind with a groove around the edge, to catch blood and drippings and keep them off your counter.

If you do have a dishwasher, just buy a bunch of plastic ones and throw them in the washer every time you use them. That knife is a good recommendation, but also get a sharpening steel and learn how to use it.

As long as the edge is properly maintained, even a mediocre knife will perform well, whereas any knife, even one that's 8 times the price, isn't worth poo poo if you don't maintain the edge. CONE FISHINC fucked around with this message at Feb 04, 2009 around 17:16

CONE FISHINC posted: Pots and Pans --a large (12-14"+) non-stick frying pan, ideally with a lid (for meat and eggs) --a 4 quart saucepan with tight-fitting lid (for brown rice, sauces, steaming, general use) --a 9x13 glass or ceramic baking dish Where's the cast iron pan!?!

CONE FISHINC posted: eggplant pat dry with paper towels. Cost saving tip - when you go shopping for eggplant to make eggplant parm or any sort of fried eggplant (or any sort of fried anything really), use the brown paper bags at the checkout instead of plastic.

When it's time to try to mop up all that oil, put a bag or two on the bottom and arrange your eggplant on it...

Put another bag on the top and stick a light weight on top of the whole ordeal.

Use paper towels as lining if you're skeeved about the bag touching your food.

It soaks up oil way more efficiently than paper towels and it's free.

Kaptain.kayak posted: Where's the cast iron pan!?! Heheh...I knew it was only a matter of time before someone gave me hell for this culinary heresy.

I consider cast iron pans to be too finicky for an abject beginner, especially one who may be living in a dorm or shared (and culinarily unenlightened) house.

My brother went away to college with a couple of cast iron pans and his roommates were always letting them sit filled with water, scrubbing them with soap, cooking acidic foods in them, etc... My hope is that beginner cooks will find that they enjoy cooking and want to learn more, and one day when they are ready they can acquire more advanced kitchen equipment.

That said, if you're a reasonably responsible person who doesn't mind giving your belongings a little extra TLC, cast iron pans are great.

Get one! Read up a little on how to care for them first.

CONE FISHINC posted: Heheh...I knew it was only a matter of time before someone gave me hell for this culinary heresy.

I consider cast iron pans to be too finicky for an abject beginner, especially one who may be living in a dorm or shared (and culinarily unenlightened) house.

My brother went away to college with a couple of cast iron pans and his roommates were always letting them sit filled with water, scrubbing them with soap, cooking acidic foods in them, etc... My hope is that beginner cooks will find that they enjoy cooking and want to learn more, and one day when they are ready they can acquire more advanced kitchen equipment.

That said, if you're a reasonably responsible person who doesn't mind giving your belongings a little extra TLC, cast iron pans are great.

Get one! Read up a little on how to care for them first. I don't think cast iron pans are that finicky!

They give very good instruction over in GWS, and they really are awesome for cooking, and very versatile. I don't let anyone else use mine though, since they don't know how to use it properly.

Heck, I didn't know how to use it at first, but the cool thing with cast iron is it doesn't matter if you gently caress up.

You just reseason it and away you go.

Jerkstore77 posted: I wouldn't exactly call it low carb so if this doesnt belong here, I can remove the post. This isn't a low carb thread.

It's for all Watch and Weight eaters.




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