yummy recipes- tried and tested

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  1. #1
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    yummy recipes- tried and tested






    Salmon with Cilantro Pesto

    ? cup loosely packed fresh cilantro
    3 tablespoons fat-free, low-sodium chicken broth
    2 tablespoons sliced almonds
    2 tablespoons shredded or grated Parmesan cheese
    1 teaspoon salt-free garlic-herb seasoning blend
    4 salmon fillets (about 4 ounces each), rinsed and patted dry
    1/4 cup sliced almonds
    Instructions
    1. Preheat the oven to 400F. Line a baking sheet with aluminum foil or lightly spray with cooking spray.
    2. In a food processor or blender, process the pesto ingredients for 15 to 20 seconds, or until slightly chunky.
    3. Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
    4. Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.





    Read more: Salmon with Cilantro Pesto ? Relish





    Chicken Thighs with Cherry Tomatoes
    Ingredients
    2 tablespoons olive oil
    6 boneless, skinless chicken thighs
    1/2 teaspoon garlic powder
    1/4 teaspoon salt
    Freshly ground black pepper
    2 cups cherry or grape tomatoes
    2 tablespoons Balsamic or sherry vinegar
    Instructions
    1. Sprinkle chicken with garlic powder, salt and pepper.
    2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned on both sides. Reduce heat to medium and add tomatoes. Cook until chicken is done, about 8 minutes on each side.
    3. Sprinkle with vinegar and scrape pan to loosen brown bits.


    Read more: Chicken Thighs with Cherry Tomatoes ? Relish





    Gingered Pork and Vegetable Stir-fry

    1 whole(s) (12 ounces) pork tenderloin, thinly sliced
    2 tablespoon(s) peeled, grated fresh ginger
    1 cup(s) reduced-sodium chicken broth
    2 tablespoon(s) teriyaki sauce
    2 teaspoon(s) cornstarch
    2 teaspoon(s) canola oil
    8 ounce(s) snow peas, strings removed
    1 medium (8 ounces) zucchini, cut lengthwise in half and thinly sliced crosswise
    3 green onions, cut into 3-inch pieces

    --------------------------------------------------------------------------------

    Directions

    In medium bowl, toss pork and ginger. In cup, mix broth, teriyaki sauce, and cornstarch; set aside.
    In nonstick 12-inch skillet, heat 1 teaspoon oil over medium-high heat until hot. Add snow peas, zucchini, and green onions, and cook, stirring frequently (stir-frying), until lightly browned and tender-crisp, about 5 minutes. Transfer vegetables to large bowl.
    In same skillet, heat remaining 1 teaspoon oil; add pork mixture and stir-fry until pork just loses its pink color, about 3 minutes. Transfer pork to bowl with vegetables.
    Stir cornstarch mixture to blend; add to skillet and heat to boiling. Boil until sauce thickens slightly, about 1 minute, stirring constantly. Return pork and vegetables to skillet and stir to coat with sauce; heat through.

    --------------------------------------------------------------------------------

    Tips & Techniques

    On the side: Serve each person 3/4 cup cooked rice, preferably brown. (To make 4 servings, use 1 cup dry rice.)

    Nutritional Information
    (per serving)

    Calories 186
    Total Fat 8g
    Saturated Fat 1g
    Cholesterol 55mg
    Sodium 430mg
    Total Carbohydrate 8g
    Dietary Fiber 1g
    Sugars --
    Protein 21g
    Calcium --




    Super High Protein Ice CreamPrep Time: 5 minutes

    Total Time: 35 minutes

    Yield: 4 Servings

    Serving Size: About two cups

    Calories per serving: 326

    Fat per serving: 2

    Ingredients

    240g chocolate protein powder
    240g ripe banana
    3 cups non dairy milk (I used unsweetened almond milk)
    1 tsp xanthan gum (optional, for thickening)
    1/2 tsp cinnamon or cardamom

    Instructions

    Place all ingredients in a food processor or blender and blend until completely mixed and smooth.
    Chill for an hour or two (I didn't but this will make the ice cream form faster in your ice cream maker).
    Place in ice cream maker and follow manufacturer's instructions OR place in a metal bowl and set in freezer. Stir every 30 minutes until a soft serve consistency is achieved.
    Serve!


    from :Guilty Kitchen 2012

  2. #2
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    i forgot to add this recipe as well

    Recipe: High Protein Chocolate Truffle

    Macros: 227 calories, 26.8g protein, 18.5g carbs and 4.7g fat.

    Ingredients
    Makes 8

    ? 100g Cauliflower
    ? 25g Chocolate Protein Powder (I used Reflex Instant Whey)
    ? 5g Cocoa
    ? 15g Coconut Flour
    ? 5g Stevia
    ? Desiccated Coconut for rolling

    1. Chop the cauliflower into small pieces and boil or steam for about 5 minutes or until tender.

    2. Puree the cauliflower until smooth and pasty.

    3. Add the chocolate protein powder and mix until combined. Now something magical/strange seems to happen at this point. Where as normally when you add a dry ingredient the mixture thickens up, adding the protein powder actually makes it runnier... if anyone sciencey wants to explain this then that would be great!

    4. Stir in the cocoa, coconut flour and stevia and mix until thick enough to roll into little balls (add more coconut flour if you need to).

    5. Divide the mixture into 8 and roll into truffle-sized balls.

    6. Coat in desiccated coconut or some more cocoa powder and leave to set in the fridge for a couple of hours.


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    Protein Rice Crispie Cakes

    Makes 4 bars or 16 mini squares

    ?4 egg whites
    ?4tsp Stevia
    ?4 scoops/100g Vanilla Whey Protein
    ?10g Cocoa Powder
    ?60g Puffed Rice (no added sugar )


    1. Pre-heat an oven to 150 degrees and line a small square baking tray with greaseproof paper.

    2. Whisk the egg whites until they become fluffy, add the Stevia and whisk until stiff peaks form.

    3. Stir in the Vanilla Whey and the Cocoa Powder until you get a smooth chocolatey mixture.

    4. Add the rice puffs and stir until they are all coated in the mixture.

    5. Pour the mixture into the prepared tin and spread out evenly.

    6. Bake for 20-30 minutes until the Rice Crispie Cakes are solid, leave to cool for 5 minutes, remove from the tin and slice while still warm.

    Macros (per ? recipe): 174 cals, 25g protein, 15g carbs, 2g fat


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    yummy indeed!

  5. #5
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    These recipes are helpful

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