August 22, 2005
Black Bean and Roasted Chicken Chili
Recipe for when workouts are mainly cross training based and approx 2,200 caloric intake per day.
60% Carbs, 18% protein, 22% fat
Ingredients
To Start
2 boneless, skinless chicken breasts, cut into 1 1/2-inch strips
2 8-oz cans of black beans
2 cups chicken broth
2 cups water
1 medium onion, caorsely chopped
2 cloves garlic, minced
2 oz tequila
1 tbsp. toasted cumin seeds
1 tsp. dried oregano or 1 tbsp. chopped fresh
1 tbsp. red chili powder
1 tbsp. white distilled vinegar
1 tsp. unsweetened cocoa powder
Salt to taste
To Finish
1/2 cup chopped fresh cilantro
1 tbsp. lime juice
1 tsp. salt
Preparation
1. Place all ingredients except the finish in a 5-qt saucepan over medium heat for 50 minutes.
2. Stir in finishing ingredients just before serving.
-borrowed from Chris Carmichael's Fitness Cookbook
Posted by bigred at 07:07 PM | Comments (0) | TrackBack
August 15, 2005
Mellow Jean's Yellow Pepper Soup
Recipe for when workouts are mainly anaerobic based and approx 3,500 caloric intake per day.
70% Carbs, 14% protein, 16% fat
Ingredients
3 large yellow peppers, cored and seeded
1 small yellow onion, peeled
1 medium carrot, tip and tail removed
2 tbsp. olive oil
1 cup vegetable broth
4 cups water
1/2 tsp. yellow curry
2 tbsp. honey
3/4 cup nonfat sour cream
Salt, pepper to taste
Preparation
1. Chop peppers and onions. Place all ingredients except sour cream and honey in a 5-qt saucepan over high heat and bring to a boil.
2. Reduce heat; cook on low 35 minutes.
3. Remove from heat; puree until smooth. Strain and discard pulp.
4. Whisk 1/2 cup soup mixture with sour cream, honey.
5. Place soup over medium-high heat; stir in sour cream and honey mixture.
6. Salt and pepper to taste.
-borrowed from Chris Carmichael's Fitness Cookbook
Posted by bigred at 07:07 PM | Comments (0) | TrackBack
August 08, 2005
Broccoli Salad with Currants, Walnuts, and Blue Cheese
Recipe for when workouts start to transition to half aerobic and half anaerobic and approx 3,000 caloric intake per day.
65% Carbs, 13% protein, 22% fat
Ingredients
Salad
2 heads fresh broccoli, cut into florets
3/4 cup currants
1/2 cup coarsely chopped walnuts
1/2 cup crumbled blue cheese
2 tbsp. grated Parmesan cheese
Dressing
3/4 cup non-fat sour cream
2 tbsp. freshly squeezed lemon juice
1 tbsp. honey
Preparation
1. Optional: Steam broccoli. Place a 4-qt saucepan over high heat, fill 2/3 with water, bring to boil, add pinch of salt and broccoli florets, and turn heat low for 11 minutes. Drain, and let cool.
2. Toss the broccoli, currants, and walnuts together in a large bowl.
3. Stir all the dressing ingredients together in medium-size bowl until smooth.
4. Add dressing to broccoli mix.
5. Place in shallow bowl and sprinkle with blue cheese and Parmesan.
-borrowed from Chris Carmichael's Fitness Cookbook
Posted by bigred at 07:07 PM | Comments (0) | TrackBack
August 01, 2005
Pasta Salad with Smoked Salmon
Recipe for when workouts are mainly aerobic based and approx 2,500 caloric intake per day.
65% Carbs, 13% protein, 22% fat
Ingredients
10 oz. penne pasta
1 tsp. salt
6 oz. smoked salmon, thinly sliced
3/4 cup fresh spinach
1/4 cup fresh basil
2 tbsp. capers, drained
3 tbsp. olive oil
1 tbsp. + 1 tsp fresh lemon juice
Salt and pepper to taste
Preparation
1. Fill a 4-qt saucepan 2/3 of the way with water and add 1 tsp. salt. Bring to boil over high heat
2. Add pasta and cook, approx. 12 minutes
3. Remove from heat, strain, run cold water over the pasta to stop cooking, and set aside to cool.
4. Place all ingredients in a large mixing bowl, mix gently, and serve.
-borrowed from Chris Carmichael's Fitness Cookbook
Posted by bigred at 07:07 PM | Comments (0) | TrackBack
