Unleashing The Beast :: FitBob

Onion
Red Bell Pepper
Celery
Carrots
Ground Chix
No Yolk Egg Noodles
Soy
Salt

Simply Asia Kung Pao sauce

Chicken, Choritzo, Whole Wheat Pasta, Celery, Onions, Snow Peas, and Spices.

Simply Delish…

Just created a super yummy new sauce/flavor for cooking up my steaks!

Sauté onions in EVOO
Add steaks
Season with garlic salt & fresh ground pepper
Sprinkle with Worcestershire and Tabasco sauces
Cover & let steam for 3-5 minutes
Remove cover, turn steaks, and sprinkle again
Cook (uncovered) to desired finish

While resting the meat, reduce the drippings to desired consistency.

Plate steaks, drizzle with drippings & enjoy!

Caloric breakdown depends on the type of meat – this doesn’t add anything significant, other than taste.

BTW – This would probably go great with some plain basmati rice, hafta pick some up next trip.

I’ve eaten so much tuna from the can over the years it’s gotten to the point that I can’t stand to think of it. The new way of packaging it in foil is definitely more convenient and healthier (less mercury content, among other reasons) but it does nothing to change my acquired tuna aversion.

Then I saw Alton Brown make tuna croquettes on Food Network one night. They looked so good I actually made a batch that midnight. Although I couldn’t get the boy to try them, they were quickly devoured by my mom and her husband. They’re a great way to get more fish and protein in your diet without adding a ton of calories.

Here’s the original clip, and my tweaks to the recipe are below:

Ingredients:
1 (7-ounce) pouch albacore tuna, drained and hand shredded
1 cup dried, chopped onion flakes
2 tablespoons Dijon mustard
1 cup egg whites
1 teaspoon lemon juice
1/2 tablespoon sea salt
1 tablespoon black pepper
3/4 cup plain bread crumbs (panko would probably be better)
Olive oil (for sauteing)

Directions:
Put 1/2 cup of bread crumbs on a plate.
Combine everything else (except olive oil) in a medium mixing bowl.
Use an ice cream scoop to make 8-10 individual balls of the mixture and drop onto baking sheet or cutting board.
Let rest for 15 minutes to firm up, otherwise they’ll fall apart.
After resting, gently form into discs and coat each in the bread crumbs.

Heat up a 12″ skillet with just enough olive oil in it to cover the bottom. Add the croquettes and cook about 3-5 minutes per side or until golden brown.

Place on a cooling rack lined with paper towels for a few minutes before serving.

Enjoy!

Seared black-pepper sashimi tuna over mixed greens with soy ginger dressing – one of my fave meals!

I liked my local sushi place’s so much, I decided to reproduce it. The only trick to this one is getting sashimi-grade tuna – higher-end food stores such as Whole Foods or your local butcher generally carry tuna steaks.

Lightly coat a nonstick skillet with olive oil and heat until hot, sprinkle tuna steak with black pepper to taste, sear tuna 10-15 seconds each side, remove from heat, slice into 1/4″ thick slices, drape over your favorite greens and slather with soy-ginger dressing (I like Newman’s Own) and enjoy!

Fast, healthy, nutritious.

High protein and fiber, takes about one minute to prepare.

2 scoops protein

2 tablespoons natural peanut butter

Blend with milk/water until creamy

Stick in freezer for ~30 minutes and enjoy!

440 cals, 56g protein, 13g carbs, 18g fat/3.5g sat

(2 scoops whey, jif creamy, water)

Ready in: 1 hour

Makes 6 servings

1 lemon

2 teaspoons dried oregano

3 cloves garlic, minced

1 tbsp olive oil

1/4 tsp salt

1/3 tsp ground black pepper

6 skinless, boneless chicken-breast halves

1. Preheat oven to 425 degrees

2. Grate the peel from half the lemon, squeeze out the juice (~1/4 cup) and add to peel with the oregano, garlic, oil, salt, and pepper in a 9×13″ baking dish. Stir until mixed.

3. Coat chicken pieces with the lemon mixture and arrange, bone-side up, in the baking dish. Cover dish and bake for 20 minutes. Turn and baste chicken.

4. Reduce heat to 400 degrees and bake uncovered, basting every 10 minutes, for about 30 more minutes. Serve chicken with pan juices.

CPF Ratio: 16-48-36

75 cals, 9g protein, 3g carbs, 3g fat  /serving

** recipe courtesy of Chris Carmichael’s Food For Fitness

1/4 cup vegetable oil

1/2 cup white vinegar

1/3 cup lime juice

1/3 cup orange juice

1 cup water

1 tbsp white pepper

1 tbsp sea salt

1 tbsp cumin

1 tbsp chili powder

1 tbsp oregano

1 tbsp soy sauce

1 tbsp black pepper

1 tbsp red pepper

1 tbsp cayenne pepper

1 tbsp onion powder

1/4 bunch cilantro

3 tbsp diced jalapenos

Steak cut of choice

Mix ingredients in a large ziploc bag, add steak and put in fridge up to 24 hours, turning/mixing every few hours.

Marinade is good for up to around five pounds of steak.