Custom Contest Prep Recipes

[tkav1980]

tequila lime sea bass

1 lb sea bass filets cut into 6 oz portions
2 lemons cut into wheels
2 limes cut into wheels
2 tbsp olive oil
1 oz tequila
1 tsp dill
1 tsp taragon
salt and pepper to taste
preheat oven to 350.
first get a frying pan really hot and season the bass with salt and pepper
quickly sear both sides in 1/2 of the olive oil. right at the end add the tequila and let it cook off. this process should take a total of 3 min.

now take the bass out of the pan and put the rest of the olive oile in a baking dish and spread it around with a paper towel to coat the baking dish.
each pice of bass should be placed in the dish ontop of a couple of lemon and lime wheels. sprinkle the fish with the dill and taragon then top the fish with more lemon and lime wheels. bake for 12-15 min at 350.
if your on a restricted carb diet the best side dish for this is a tropical salad with spinach, spring mix, mangos, orange slices, wallnuts, strawberries, and a light low fat low carb tropical dressing. use something in a bottle for this as its easier to control macronutrients with all the label info.

 

[tkav1980]

well theres 2 things im sure your allowed to have...olive oil and vegetables. furst try toasting your rice in olive oil before you add the water. instead of water use low sodium chicken broth to cook it.
heres my favorite recipe for rice.

2 cups rice
1/2 can crushed tomatoes
1 clove garlic minced
1 shallot chopped
1 green pepper diced
1/2 jalepeno diced
1/2 tsp cumin
1/2 tsp chili powder
4 cups low sodium chicken broth
1 tbsp olive oil.
1 can sweet corn.

sautee all your veggies in olive oil in the pot your going to cook the rice in. after about 2 min add the rice and stir for another min or so. then add the corn and tomatoes, give it a good stir and add the chicken broth, then immer it until the liquit is gone. something else you can do with this is half way through cooking stir in cooked ground beef, chicken, or turkey...that makes it a meal in itself. enjoy bro.

 

[tkav1980]

Easy crab soup

For you guys who for the life of you cant cook here's an easy recipe for maryland crab soup!

2 lbs of canned crab meat drained
old bay to taste
4 cans of your favorite low sodium low fat vegetable soup(make sure the broth is red)
1 small can of sweet corn if the vegetable soup doesnt have corn.

mix everything in a big pot and heat, add old bat to taste probably somehwere around 2 tbsp. if its too thick add a can of crushed tomatoes, the juice will thin it out and keep the flavor!

if you need a few more carbs pour it over white or brown rice.

 

[tkav1980]

Saki Grilled tuna

.
get youself a nice big tuna steak

now take 1/2 cup saki
1/2 cup mirin
1 tbsp each minced garlic and ginger
all you have to do is whisk all these together in a bowl, marinate the tuna for 2 hours and grill it for 5 min on each side to make it a nice medium rare.
make sure your grill is searing hot that way the tuna wont stick even without any oil.

 

[tkav1980]

2 big tomatoes
1 clove garlic minced
1/4 onion diced
1/4 red bell pepper diced
1 lb canned crab meat
1 cup uncooked spinach
1 tbsp olive oil
1 tbsp old bay
1 tbsp dijon mustard(i read the bottle theres only 5 calories 0 fat and 0 carbs)

put the olive oil in a pan, get it hot, add everything else except the mustard and sautee until the spinach is done. about 4 min.

now take the pan off the fire, let it cool for a min and fold in themustard and stuff the tomatoes with it.
bake at 350 for 10 min.

 

[tkav1980]

today were going with fajitas!

2 8 oz chicken breasts cut into strips
1 green bell pepper/ cut into strips
1 red bell pepper(the difference between the 2 is one is left on the vine longer so the red bell pepper is just fine, it has the exact nutritional value as its green counter part)
1 onion chopped (large chop)
2 tbsp fajita seasoning(every supermarket has this)
2 tbsp olive oil

in a frying pan get the oil verry hot until it starts to smoke(this keeps the chicken from sticking)
sautee the chicken until opaque.
add everything else and sautee until the chicken is cooked through(about 5-7 min.
put it on a plate and enjoy.

 

[tkav1980]

Chicken pesto with roasted pepper coulis.
Part 1
3 cups fresh basil
salt and pepper to taste
2 tbsp olive oil
1 clove garlic

Part 2
2 8 oz chicken breasts

Part 3
2 red bell pepper
salt and peper to taste
3 tbsp olive oil
1 clove garlic

ok put everything in part 1 except the oil in a blender.
start pulsing the blender as you drizzle the oil in. once it becomes a thick green paste take it out of the blender and set it aside.

repeat this process with everything in part 3 and set that aside.

on a non stick baking sheet take the pesto sauce you just made and rub it all over the chicken. bake at 350 for 25 min.
now just driszzle the red pepper sauce on top of it! this goes awesome with grilled asparagus. again realy simple
spray your frill with pam. add salt and pepper to the asparagus and grill for 2-5 min.

 

[tkav1980]

marinated grilled stripped bass with broccoli raab

1 lb broccoli raab
1 lb stripped bass
3 clove gerlic minced
1 tbsp red pepper flakes
3 tbsp olive oil
1/4 cup dry white wine
juice of 1 lemon
1 tsp tarragon
1 tsp oregano
salt and pepper to taste.

set asside the broccoli raab

put one clove of monced garlic, 1 tbsp olive oil, the wine lemon juice oregano and taragon in a bowl and whisk together.
put fish in the bowl, coat with marinade and let sit for 2 hours in the fridge.

get a pan really hot and add remaining olive oil and pepper flakes. add broccoli raab and sautee for 3 min. add remaining garlic and cook for another 3-5 min. keep warm.

get a grill verry hot. spray with pam. grill fish until flaky. baste with remaining marinade throughout cooking process.

spoon the broccoli raab into the middle of a plate in a pile. lay fish on top and enjoy!

 

[tkav1980]

MAYO YOU CAN EAT!!!!!!!!!
Whipped Mayonnaise
Ingredients:


8 ounces package fat-free cream cheese
1 hard-boiled egg yolk
1 tablespoon mustard
1 tablespoon vinegar
1 chopped shallot
Salt and pepper to taste
A handful chopped parsley
Preparation:
1. Wisk hard-boiled egg yolk until smooth.
2. Add cream cheese and other ingredients. Mix well. Slowly add the stiffly beaten egg white.
3. Blend until smooth and airy.

Yield:
4 servings

Nutritional Information:
Per serving: 88 Calories, 11 g protein, 2 g carbohydrate, 4 g fat, 157 mg calcium. Calories from fat: 40%.


Recipe #2
1 whole egg, at room temperature
1 egg yolk, at room temperature
1 1/2 tablespoons lemon juice
1 teaspoon Dijon mustard
3/4-1 cup of extra virgin olive oil
Sea salt, to taste

Directions:

Use your food processor to blend egg, egg yolk, lemon juice, Dijon mustard, and salt for around 30 seconds.

With the food processor running, add the olive oil slowly, a few drops at a time until desired consistency is reached.

This homemade mayonnaise will stay fresh for about 2 weeks in an air tight jar in the refrigerator.

 

[tkav1980]

my meal is chicken breast and rice. I have been eating the breast and rice seperate. but it is getting old. was thinking about chooping chicken and mixing it up with the rice and put some kind of sauce on it to make it a little more fun. any ideas? thanks

1 colve minced garlic
1/4 cup saki
1 tsp minced ginger
4 tbsp soy sauce
1/4 cup mirin
juice of one orange
zest of one orange
splenda to taste

whisk it all together over low heat.

 

[tkav1980]

Is there any type of pasta thats good for ya and low fat low carb? Do you have any recipes?

ok if your a pasta junkie and just have to have it at least limit it, like this

1/2 cup light italian dressing(verry low fat and store bought)
1 ny strip steak(9 oz) grilled medium and sliced thin
1/4 cup cherry tomatoes
1/2 cup uncooked broc
1/2 cup uncoked green beans
1/2 cup sliced red bell pepper
1/4 cup black olives
1 tsp Mc Cormic salad supreme seasoning
6 os cooked whole wheat pasta.
toss it all together in a big bowl and enjoy a relatively healthy cheat meal.
if you cant get the seasoning but you have a TOn of spices at home let me know and ill give you a copycat recipe i came up with that tasts exactly the same.

for Phil hernon guys, make the dressing yourself, in those little glass shakers you get at the supermarket. but use olive oil instead of vegetable oil, throw out the pasta, and sub in whatever protien source you can have.

 

[tkav1980]

tired of the usual eggs? try this Quiche

1 (10 ounce) package frozen chopped spinach, thawed
1 bunch green onions, finely chopped (white parts only)
4 eggs, beaten
1 (16 ounce) package cottage cheese
2 cups shredded Cheddar cheese
Preheat oven to 325 degrees F (165 degrees C). Lightly grease a 9 inch pie or quiche pan.
Place spinach in a small saucepan. Cook over medium heat, stirring occasionally until soft. Drain off any remaining liquid. Stir in green onions, eggs, cottage cheese and Cheddar cheese. Pour mixture into prepared pan.
Bake uncovered in preheated oven for 45 minutes. Remove from oven and sprinkle with Romano cheese. Return to oven and bake for an additional 15 minutes, until eggs are set.

 

[tkav1980]

tkav...any ideas for a type of shake i could blend up sorta like a protein shake using the cottage cheese or milk or some kinda fruit some ice..etc. (things on the Phil diet) that would keep the fat and carbs around 25grams apiece? im stumped

this one is EASY! berries always go well with chocolate so.....
6 tbsp chocolate LBA(vanilla might work too)
2 cups of frozen(but them fresh and put them in the freezer) blueberries, strawberries, raspberries, and blackberries all mixed up, thats 2 cups total not of each.
put it in a blender and go....if its too thick slowly add water until you like the consistancy.

 

[tkav1980]

a perfect topping for any meat.
Roasted Red pepper Pesto
2 large red peppers
2 cloves garlic
olive oil
1/2 shallot

use your hands and cover the garlic and peppers in olive oil....just a thin coating.
put them in an oven pre heated to 375 until the peppers skin is charred.

pull everything out of the oven and let peppers cool to the point they can be handled. slice off stem and cut in half lengthwise.

peel the skin off.

put roasted garlic, and peppers in a blender.

add the half of a shallot.

pulse until it get to the consistancy of a paste, but while pulsing slowly add olive oile to a total of 1 tsp. taste. add salt and pepper as desired. pulse one more time, and enjoy...this freezes verry well so if you want to make a bunch just keep doubling ingredients until you have as much as you want.

 

[tkav1980]

SUSHI PIZZA

1/2 lb sushi grade salmon, or suna, or what ever your favorite is.
1 cup cooked sticky rice
3 sheets of seeweed
1 cucumber julienned
1 tbsp soy sauce
1 tbsp sirachi peper sauce
1 sliced avacado(in strips)
wasabi
soy sauce
sesami seeds
cooked lobster tail.

ok take your 3 sheets of sea weed and pot a bowl on top of them. using a sharp paring knife cut out a disk.

whisk soy with sirachi sauce set aside
carefully spread cooked rice over the seaweed sheets evenly
lay slices of your favorite raw fish on top of the rice fanning out and overlapping.
sprinkle avacado and cucumber over top.
drizzle the sauce over the veggies.
take your cooked lobster tail and clice it into medallions.
lay that on top of everything.
sprinkle with sesami seeds
use wasabi and soy as desired.

 

[tkav1980]

buffalo wings
2 lbs chicken wings
1/4 cup white wine vinnegar
1/4 cup olive oil
1 small bottle tobasco sauce
salt
seasoning salt(not plain salt...you can get it in the spice section of the supermarket

more olive oil.

toss the raw wings in olive oil and seasoning salt and pre heat your oven to 375.
bake for 15-20 min on a flat baking sheet.

whisk everything else together. you can add a dash of cayenne if its not spicy enough and if its to spicy put it in a blender and drizzle in some olive oil.
when the wings are done the skin should be nice and crispy. the skin isnt that bad for you but if you are really opposed the wings can be skinned at the beginning. toss it in the buffalo sauce and eat the crap out of them.

 

[tkav1980]

CHEESECAKE!!!!!!!!!!!!
26g carbs
13 g fat
8g protien per serving

3/4 cup(s) graham cracker crumbs
2 tablespoon(s) trans-fat free vegetable oil spread, melted
3 package(s) (8-ounce) reduced-fat cream cheese
1 cup(s) sugar or 1/2 cup splenda(changes carbs to 6 grams)
1 tablespoon(s) cornstarch
1 1/2 pint(s) fat-free sour cream
1 1/4 teaspoon(s) vanilla extract
2 large eggs
2 large egg whites

1. Preheat oven to 325 degrees F. In 9-inch springform pan, stir crumbs with spread until moistened. With hand, firmly press mixture onto bottom of pan. Bake crust 15 minutes or until deep golden. Cool 5 minutes on wire rack.
2. Meanwhile, in large bowl, with mixer on medium speed, beat cream cheese until smooth. Combine sugar and cornstarch. Slowly beat sugar mixture into cream cheese. On low speed, beat in sour cream and vanilla. Add eggs and egg whites, 1 at a time, until blended.
3. Pour batter over crust in pan. Bake cheesecake 1 hour. Edge will be set, but center will still jiggle. Turn oven off; let cheesecake remain in oven 1 hour. Transfer to wire rack. Run thin knife around edge of cheesecake to prevent cracking during cooling. Cool in pan, about 2 hours. Cover and refrigerate 4 hours or overnight. Remove side of pan to serve.

 

[tkav1980]

steak salad with wasabi ginger dressing.
steak -as much as you want. and any kind
mescaline mix(its a mix of microgrenes you can find near salad in the store)
wasabi powder
2 tbsp low sodium soy sauce
1 tsp grated garlic
1 tsp grated ginger
1/2 cup sesame oil
1/4 cup OJ
1 tsp rice wine vinnegar
shredded carrots eyeball it -as much as you want
bean sprouts - same as carrots
ok first in a blender put in garlic,ginger,soy,OJ, and vinnegar and start on low...slowly add the oil until its uniform in color should take about 30 sec
flank steak is great for this but remember for every 1/2inch of steak(thickness) only grill it for 4 min on each side....oh and stop touching the damn meat on the grill, leave it alone and turn it once)
after the steak is a nice medium rare remove it from the heat and let it sit for 5 min. now slice it into strips going against the grain.
in a big bowl toss the greens with a 1/4 of your dressing.
put them piled into the shape of a mountain on your plate.
lay the steak across the top in the fanned out and drizzle some more dressing on....enjoy.

 

[tkav1980]

Veal Saltimbocca with broccoli raab
1 lb veal medallions.
1/4 lb prousciutto
1/2 lb fresh spinach
1/4 lb thinly sliced buffalo mozzarella
1 lb broccoli raab

pound out veal to 1/8 inch thick.
salt and pepper both sides
on each of the pieces of veal place 1 piece prouscuitto a layer of spinach.fold in half . in a HOT skillet sautee on both sides in olive oil, for 2 min on each side. place in oven at 350 with a piece of mozzarella on each piece of veal. now thake your broccoli raab, mince 2 cloves of garlic and sautee it in a pan with olive oil. as it starts to cook add 1 tbsp hot pepper flakes. after the cheese is melted on the veal pull it out of the oven, plate it, and top it with the broccoli raab. enjoy!

 

[tkav1980]

food to go
3 staples that hold well in your cooler

egg salad
eggs
salt
peper
paprika
hot sauce
mustard
omega 3 mayo(sparingly)

tuna salad
this one is to easy...lol

sushi grade grilled tuna cooked rare on a salad of micro greens with this dressing.

1 tsp grated ginger
1 tsp grated garlic
1 bunch of cilantro shopped
1/2 tsp honey
1 tsp soy sauce
1/4 cup OJ
juice of 1 lemon and 1 lime
salt and pepper to taste
1 tsp red wine vinnegar
your favorite oil blended in maybe 1/2 cup ...just put it in a blender for ohh 30 sec

theres alot of flavor in that dressing so you wont need much