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Beef Chop Suey
(2 servings)
INGREDIENTS:
6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.
DIRECTIONS:
In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot
NUTRITIONAL INFORMATION (PER SERVING):
Calories : 471.5
Protein (g) : 37
Carbohydrates (g) : 50
Fat (g) : 17.6
Carb - Protein - Fat % Ratio: 40-29-31
Spicy French ‘Un’ Fries
(4 servings)
INGREDIENTS:
1 1/2 cup raw onion
2 large potatoes approx 4” diameter
2 servings mazola, cooking oil spray
1/2 tsp fresh ground chili pepper (laurel leaf)
1 tsp garlic salt (Lawry’s).
DIRECTIONS:
Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note: A serving of the spay oil is a 2.5 second spray.
NUTRITIONAL INFORMATION (PER SERVING):
Calories : 53
Protein (g) : 4
Carbohydrates (g) : 10
Fat (g) : 1.5
Carb - Protein - Fat % Ratio: 67-25-8
Strawberry and Banana Oatmeal
INGREDIENTS:
1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄?4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS:
In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.
NUTRITIONAL INFORMATION (PER SERVING):
Calories : 696
Protein (g) : 50
Carbohydrates (g) : 115
Fat (g) : 11
As you can see, eating healthy for the bodybuilder need not be tortuous!
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