The Stronglifts recipes thread!

[mjh]

A number of recipe threads have been started over the years, but few gained much momentum. If you have a recipe you want to share, post it here for the benefit of us all.

• Preface your recipe with a few words to give us an idea about what kind of meal it is, ie: Anabolic diet, low carb, low fat, breakfast, vegetarian, take to work... etc
• If you can, it would be useful for you to post the macros of your recipe (calories, protein, carbs, fat) so each person can see how your recipe fits in with their own nutritional lifestyle and goals.

The first few posts will be recipes I've taken from existing threads.

[mjh]

Homemade Chicken Soup*

Ingredients:
4-6 boneless, skinless chicken breasts
8 oz. can of tomato sauce
Salt
6 stalks of celery
Pepper
parsley
Water
1 pound of thin spaghetti
Grated pecorino romano cheese
Approx. 25 baby carrots
2 onions
Olive oil
3 quarts of chicken broth
3 medium lemons
2 potatoes

Directions:

Slice carrots, peel potatoes and cut into small chunks, cut celery stalks into thirds, slice onions. Put all of them aside on dishes as follows: onions on one dish, potatoes on another, carrots and celery on a third. In the meantime, check chicken for tendons and fat. If you find anything, cut it out with a knife, being careful to save as much of the meat as possible. Salt and pepper one side of the chicken breasts.

Preheat a large pot. Once it is warm, add a 3” diameter puddle of olive oil to the bottom. Add the chicken breasts with the salted and peppered side down. Then, salt and pepper the other side of the chicken. Cut one lemon in half and squeeze its juice onto the chicken. Let the first side brown, then flip. Cut other lemon in half and squeeze its juice onto the chicken. KEEP THE CHICKEN MOVING SO IT DOES NOT BURN TO THE BOTTOM OF THE POT!

Once brown, take the chicken out and put it aside on a clean, empty dish. Put the onions in the pot and let them sauté in the drippings of the chicken until they begin to soften and lose their shape. Then, add the carrots and celery. Leave them in the pot until they begin to “sweat.” Continue to stir the vegetables.

Add chicken broth. POUR SLOWLY SO HOT LIQUIDS DO NOT SPLASH! Add the potatoes and chicken breasts. Then, finish filling the pot with water, leaving the soup level about an inch below the bottom of the pot. Add the tomato sauce. Then, add water to the can of tomato sauce and pour the tomato sauce/water mixture into the pot. Add about 3 palm-fulls of parsley. Add some pepper and a little salt (not too much, the chicken broth already has salt in it).

Put the lid on. Wait until the soup simmers. Turn down heat, and let it simmer for 45 minutes to an hour.

When done, remove chicken breasts and celery. Break up spaghetti into approximately 3” pieces. Add spaghetti to soup and let it sit for about 6 minutes. In the meantime, discard celery, and cut up the chicken into bite-sized pieces and put it back in the soup.

Your soup is ready so be served! Add about one teaspoon of grated pecorino romano cheese to each bowl for extra zest.

[mjh]

Some awesome shake recipes.

Some take to work snack/meal ideas.

Some ideas for baked chicken.

[mjh]

Blueberry Bannana Oatmeal Pancakes:
1 Banana
1 scoop or so or protien
1/2 to 3/4 cup of milk, soy or w/e (add last and asses how much you need for thickness)
Blueberries to taste
2 eggs
1-1.5 cup(s) or so of oats
Cinnamon, nutmeg or whatever you like to taste.

Nice and easy, yeilds 3-5 pancakes. Feel free to play around with ingredients and flavours. Chocolate chips work well and if you have apple sauce, you can throw it in in place of bannanas (keep in mind you'll have to adjust your liquids).

[mjh]

Came up with this egg casserole as a way to make my breakfasts for the week. Once it's done, just divide up and freeze or refrigerate portions. In my large glass casserole dish this makes six decent sized portions.

18 eggs
3/4 small carton heavy cream
1lb sausage
bacon
1 red pepper
1/2 onion
spinach
shredded cheese
salt & pepper

I cook the sausage and saute the onions and throw them in the bottom of the dish. Add chopped red pepper on top of that. Cook the bacon. Mix eggs, cream, and chopped spinach. Add salt and pepper to taste and pour into the dish. Top with cheese and crumbled bacon. Cook in the oven until it puffs up and the cheese is bubbling. Absolutely delicious.

[mjh]

Chicken Salad
Ingredients:
Cooked chicken breast (can be grilled, baked, poached, whatever)
Celery
Walnuts
Green onion
Fresh parsley
Fresh dill
Olive oil
Water
Balsamic vinegar
salt n' peppa

Chop the walnuts in a food processor with green onion and fresh herbs. Add some vinegar and water and mix some more. Salt and pepper to taste. Slowly pour in olive oil while the thing is spinning away until you get the desired consistency.

Cut the chicken into cubes and chop up the celery. Mix everything in a large bowl and stick it in the fridge (or just eat it).

Boom. It's easy to transport and doesn't need to be heated.

Chili:
There are a million and one recipes for chili, mine is pretty basic (I don't even know if it is real chili). It's delicious, easy to cart around with you and you can make a giant pot that will last days - and it seems to get more delicious each day. So..

Ingredients
Ground beef (or chicken or turkey)
Onions
Bell peppers
Celery
Carrots
Garlic
Tomatoes (fresh and canned)
Tomato paste
Beans (kidney are good)
Honey (optional)
Chili powder
Cayenne pepper
Red pepper flakes
Any other herbs/spices you like
Olive oil
Salt and pepper

1. First, brown the ground beef in a skillet on medium-high heat (I use about a kilo). In the meantime, chop an onion or two, a couple peppers, a bunch of celery and carrots into smallish pieces and sautee over medium heat in a big pot with some olive oil, salt and pepper (give 'em like 10 minutes). Chop the garlic and throw in with the other veggies about five minutes in. Stir all this stuff occasionally.

2. When the beef is cooked, drain it. If you want to reduce the fat, pour hot water over it and drain some more. Then add it to the pot of vegetables and stir.

3. Chop a tomato or two and throw that in the pot. Then add the can of tomatoes (canned stuff adds more liquid than fresh). Stir, and add salt and pepper if needed.

4. Open a can or two of beans, wash, drain and add to the pot.

4. Then add the spices. You can play around here, but chili powder is a must, cayenne and red pepper flakes add heat. I sometimes use dried jalapenos (or fresh - chop and add at same time as garlic). You could also use things like oregano, basil, allspice, cinnamon, bay leaf and so on. This is where you can add a little honey too. It balances things out nicely.

5. Add tomato paste to thicken it all up and let it simmer for 20 minutes to several hours on low heat.

You can eat with rice (or some other grain), melt cheese on it, eat it cold or re-heat in the microwave. It's all good. The other plus is that you can take out anything you don't like (or don't have) and add other things. It really should just be called "throw a bunch of vegetables and meat in a pot, spice it up and eat". The essentials, though, are tomatoes, onions, ground meat and chili powder.

It is kind of a labor-intensive process, but if you make enough, it lasts a few days.

[mjh]

Rice and black beans

1.5 cups cooked brown rice
1 can black beans
1 red bell pepper, chopped
1 green bell pepper, chopped
1 medium onion, chopped
1-2 chopped jalapeno peppers
Additional hot peppers as desired
2-3 cloves garlic, chopped
Chopped fresh cilantro(make your own call here on how much. Some like alot, some a little)
Juice of one whole lemon
Juice of 1/2 a lime
Splash of white wine(optional)
Salt/Pepper to taste

In a large sautee/frying pan, heat about 2 tablespoons olive oil. Add chopped garlic and sautee until it begins to brown. Add all chopped vegetables, salt and pepper, and sautee until the onions become transparent. Add black beans and rice. Turn heat down to simmer, then add lemon and lime juice, white wine and cilantro. Simmer until the liquid reduces. Add more salt/pepper to adjust flavor.

[mjh]

Stuffed Beef Steak

8oz Beef Steak (I used ribeye)
Spinach (hand full)
Garlic (two cloves)
125g full fat mozarella
Cling Film
Rolling Pin


Chop garlic up, put steak between two layers of cling film and beat the shit out of it until it is nice and thin, remove cling film season, add garlic then layer of mozarella and then spinach, roll up, bake for 15 mins at 180ish degrees. serve with salad..EAT.

Billy Curry

1 bulb of garlic (yes one BULB).
3 large onions.
1 tin chopped tomatoes.
1 green chilli.
Curry paste (madras is best).
spinach.
Meat

Chop onions and garlic, saute until brown, add whole chilli (with stalk removed) cook for a further minute (cooking the chilli helps stop it burning on the way out). put the mix in a blender add chopped tomatoes and blend until smooth. Mean while fry the meat with the curry paste until nearly cooked, add the tomato mix, season (needs plenty of salt) add spinach stir and then EAT.

Chicken Strathspey.
This is a very tastey High protein meal, good for the Anabolic Diet.

8oz Chicken Breast
100g Smoked Salmon
Full Fat Soft Cheese
Thyme (Fresh or Dried)
Smoked Bacon (Streaky is best for this)


Split the side of the chicken breast, line the inside with smoked salmon, then full fat soft cheese, sprinkle with thyme and close, wrap the whole breast with smoked bacon drizzle with olive oil and bake for 25mins on 180°C.

[mjh]

Tuna, rice, apples
* prepare your rice
* cut apple into pieces, put it on a plate, microwave for 2 mins
* tuna on the plate, add rice, eat up
* I often add flax seeds to the mix

Oatmeal, apples, cinamon
* Cut apples into pieces
* Oatmeal & apples in a bowl
* add water (or milk, I don't like it too much)
* microwave for 2mins

Yes I like apples

[mjh]

Chicken and bacon fillets:
Cut in chicken fillet in half (horizontally)
Place some cheddar cheese (or any kind) in the centre
Place two slices of bacon on the cheese
Put other half of fillet on top
Put two cocktail sticks though it
Place in Oven for 25mins on 200c

[mjh]

Whole Macaroni Salad

Boil Whole Elbow Macaroni for about 10 minutes till Al Dente .....

Add diced peppers , onions, hardboiled egg .....

Use 2-5 oz of fresh Mozzarella Balls diced and add to mixture

season with olive oil and balsamic vinegar......

You can also use the whole wheat elbow with tuna & fat free mayo for a good salad as well .....

I add a few twists to whole wheat pastas because you can cook it in bulk and eat throughout the week.... Same rules apply for brown rice.

[mjh]

Breaded Chicken Breast in a Honey-Lemon Glaze

Made this last week and it was pretty good. I enjoy not going by a recipe, but when it turns out better than ok I try and remember what I did.

Pre-heat you oven. I think I used 375 degrees, but I could be off by 25 degrees either way. It shouldnt matter too much, just keep an eye on it as it cooks.

- In a sauce pan, begin heating some honey on a low heat so that it melts, but dosnt burn.
- Zest one whole lemon per 2 chicken breasts, then squeeze the juices into the pot of honey and add the zest.
- Stir this mixture as you cook the rest of your food, as that will ensure a nice lemony flavor.

- Break one egg, (you may need more later, depending on how much you are making) into a bowl and beat until mixed thoroughly.
- Spread a generous amount of bread crumbs, (or oatmeal, or some types of cereal, or whatever) on a plate
- Coat one chicken breast (at a time, feel free to make as many as you want in the end) in egg, then roll it around in the bread crumbs until it is nicely covered
- Put the now breaded chicken breast into a pan that has been *lined with tinfoil.* Dont forget that part, or clean up will be hell.
- Once you have coated all of your chicken and placed them in the lined pan, drizzle the honey and lemon mixture over the top, covering the entire breast lightly. It may help to use a turkey or pastry brush, but I realize not everyone has one.

- Put in the oven until done
- Enjoy!

I found it had a very strong lemon flavor, since the bread soaked up the lemon zest and juice quite well.

[mjh]

Peppered Chicken with Sweet Cinnamon Apple Sauce
(Or as I like to call it, "Some tasty shit I just made")

Required:

2 Chicken breasts
~tbsp of olive oil
Salt
Lots of Pepper
1 Fuji apple (Personal prefferance. Any apple should work)
Raisins (Optional)
Cinnamon
4-8 heeping tbsp of honey, depending on taste


Directions

- Start heating a pan with some olive oil in it and an empty pot. Pan should be at chicken cooking temperature, and the pot should be at sauce heating temperature.
- Chop chicken breasts into desired size. I went with just under a big bite size. You dont want the chicken too big, or you get too much chicken taste and not enough fruit/honey taste.
- Toss chicken in to pan and salt and pepper, (lots of pepper) both sides.
- Very thinly slice the apple (no core)
- Put half your honey in to the pot
- Add the sliced apple
- Dust with cinnamon to taste
- Add the raisins
- Add the other half of the honey
- Heat on low for a while while the chicken cooks. Stir regularally and dont let the honey burn.
- Once the chicken is done, sear it a bit on each side so it looks nice and golden-brown.
- Turn the pot of honey and fruit up to max heat, and let the honey boil until the apples are soft. Once you take the apple out of the pot it should be somewhat translucent, if you sliced it thin enough.
- Put the chicken on a plate
- Garnish generously with fruit. Dont pour honey on it, just let the fruit do its thing. Its sweet enough by now.

Ta-da! Eat it fast, its better warm.
No, I dont always cook with honey. Its just a coincidence really.

[mjh]

I've just got done trying a new kind of breakfast I was told was good. Fried oats.

• Night before, put 1/2 cup of oats in a bowl with 1/2 cup of water

• In the morning, mix one whole egg into the oats, along with anything else that takes your fancy (peanut butter, milled flax seeds, whey powder) etc

• fry it like you would a pancake

it makes a nice oaty pancake, which you can use in the place of toast under your eggs and bacon, or as a pancake, under banana, yogurt and a little maple syrup or whatever.

Tastes awesome and it's way easier to get down than a bowl of gluggy porridge.

some ideas and variations here.

[mjh]

Almond Coated Chicken nuggets
High calorie, high fat, suitable for the Anabolic diet. All the joy of breaded chicken without the bread!

you need:

• chicken breast, sliced into nugget sized pieces
• almond meal (you can buy this, or make your own). In my experience, you need about a cup of almond meal for 200g of chicken pieces.
• your choice of seasoning powder. I like to use something spicy.
• oil, to fry in

Put the almond meal in a bowl and mix in as much of the seasoning as you think you need to add a strong flavour to it all. Coat the chicken pieces in the almond meal (you could use an egg to help the meal stick to the chicken, but I have not done this and it works fine). Fry the coated chicken pieces in very hot oil until golden brown.

I usually eat these with a side of fried whole okra, sliced capsicum, sliced courgette, and sliced onion, with a good blast of cracked pepper before they leave the pan.

200g chicken coated with about a cup of almond meal: approx 1000 cals, 80g protein, 12g carbs, 60g fat