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Recipes Page

The recipes on this page are balanced healthy meals that can be Incorporated into any Bodybuilding or Weight loss Diet. If you have a favorite Bodybuilding recipe you would like to share please email it to mel_in_admin@scbafa.com.au

Chicken Salad
Serving: serves 2            PCF Ratio: 32-41-27

CHICKEN BREAST, BONELESS, RAW -  6 oz ( trim fat )
CELERY, RAW - diced 2 cups
CHICKPEAS, CANNED  1/2 cup
KIDNEY BEANS, CANNED -  1/2 cup
SALSA, - ready-to-serve 1 cup
LETTUCE, COS OR ROMAINE, RAW -  6 cups
OLIVE OIL - salad or cooking 4 tsp
CHILI POWDER 1 tsp
GARLIC, RAW 2 cloves

In non stick pan add oil, diced chicken, celery, chili powder and garlic. Cook until chicken is browned, then add chickpeas, kidney beans, and salsa. Simmer for 10 minutes; until heated through and beans have softened. While the chicken and vegetables are cooking arrange a bed of lettuce on plates. Remove pan from stove and let stand for 5 minutes to cool. Spoon chicken and vegetables over lettuce. Enjoy.

Teriyaki chicken

4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
½ cup rice

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate.

Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat

Chocolate Banana Protein Bars - 8 Bars

INGREDIENTS
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo’s choice oil blend
60 g Designer Whey Chocolate flavor ( or equivalent
brand)

DIRECTIONS
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan. Bake at 300 for 25 minutes or until firm, leave
until cooled slightly then cut to size. We have made these
into 8 small bars, but you could easily make into 4 larger
ones, with double the protein , so around 23g protein per
bar. If you don’t want the fat replace the Udo’s oil with
unsweetened applesauce. It will taste just as good and still
retain the moist but firm texture.

NUTRITIONAL INFORMATION (PER SERVING)
Calories (Per bar) : 188.32
Protein (g) : 11.05
Carbohydrates (g) : 27.94
Fat (g) : 4.56
Carb - Protein - Fat % Ratio: 57-22-21

Cheesy Scrambled Eggs

INGREDIENTS
4 tbsp 4% (Borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black olives
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach

DIRECTIONS
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red pepper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non-stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.

NUTRITIONAL INFORMATION (PER SERVING)
Calories: 356
Protein (g): 38
Carbohydrates (g): 12
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 14-44-43-21

Curried Chicken (2 Servings)

5 oz boneless raw chicken breast, broilers or fryers1/4 cup canned chicken broth , condensed4 tsp cornstarch5 cups raw mushroom, sliced/pieces4 tsp extra virgin olive oil2 cups red pepper, sweet raw2 cups green raw snap bean1 cup low fat yogour (12g protein per 8 ounce serv)2 tsp curry powder.DIRECTIONS In non stick saute pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saute pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.

Calories : 373Protein (g) : 32Carbohydrates (g) : 35Fat (g) : 13

Carb - Protein - Fat % Ratio: 37-33-30

Protein Waffles

INGREDIENTS

3 egg whites1/4 cup oat flour2 scoop vanilla Protein powder(assumes roughly 4g carbs, 45 g protein, 2 g fat)1 tbsp applesauce1 packet artifical sweetnerDash of cinnamon

DIRECTIONSWhisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (Add some nonstick cooking spray).Cook until golden brown and serve with sugar free syrup or free cut strawberries.

Calories : 235Protein (g) : 35Carbohydrates (g) : 8Fat (g) :3

Chicken And Spinach (2 Servings)

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers1 cup raw spinach3 cups raw onion, sliced1 cup raw shallot4 tsp extra virgin olive oil2 garlic cloves1 dash black ground pepper1 tsp ground nutmeg4 sprigs raw parsleyDIRECTIONS In non stick saute pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.

Calories : 310.5Protein (g) : 24.5Carbohydrates (g) : 30.5Fat (g) : 11

Carb - Protein - Fat % Ratio: 38-31-31

Beef Chop Suey (2 Servings)

INGREDIENTS

6 large egg whites7 oz beef eye , fat trimmed. 3 cups Danish raw cabbage2.5 stripes raw celery2 cusp raw mushroom, sliced or pieces1.5 cups mature soybean2 cusp water chestnut , chinese canned1.5 cups chopped raw onion2 tsp olive oil2 tbsp apple cider vinegar1 tbsp soy sauce1/2 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

Calories : 471.5Protein (g) : 37Carbohydrates (g) : 50Fat (g) : 17.6

Carb - Protein - Fat % Ratio: 40-29-31

Chocolate Brownies (20 Servings)

INGREDIENTS

EGG WHITE, CHICKEN, RAW - fresh 2 largeHONEY - honey 1/2 cupIsoPure Chocolate 1.5 carb 200 gramsMILK, COW’S, NONFAT (SKIM) - fluid w/o added Vit-A 1/2 cupNatural Peanut Butter (Smucker’s) - Creamy 1 cupOatmeal, Old Fashioned - 100% Whole Grain 2 Cups

DIRECTIONSWe used IsoPure here mostly because I had some. Sub with your favorite chocolate protein powder and adjust the number accordingly.Mix the pb and honey in a bowl, microwave on full for 100 secs.Add the rest and mix together. This is tough to mix and it takes time. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg.Smooth into 13x9 tray bake for 20 minutes. Oven times may vary, use the toothpick test.Cut into 20 equal bars and wrap and store in fridge These portions are what we did for portion control but can be modified however.

Calories :170Protein (g) :12Carbohydrates (g) :15Fat (g) : 7

Carb - Protein - Fat % Ratio: 36-28-37

Fluffy Omelet (2 servings)

Ingredients

• 4 eggs, separated at room temperature
• ½ teaspoon baking powder
• ½ teaspoon of salt
• 2 tablespoons of heavy cream
• 2 tablespoons of water
• 1 tablespoon butter

 

Preparation

1. Preheat oven to 300°F.

2. Beat egg whites, baking powder and salt together until egg whites are stiff.

3. Beat egg yolks with heavy cream and water. Fold yolk mixture into whites, being very careful not to break down the white.

4. Spray skillet with grease substitute and melt butter. Pour in eggs. Cook over low heat for about 12 minutes or until brown on bottom.

5. Place under grill until top is set. Fold omelets in half and serve at once.

Lemon Roast Chicken (4 servings)

Ingredients

• 1 chicken, cut up
• ½ teaspoon oregano
• ¼ teaspoon garlic powder
• ¼ cup butter (1/2 stick)
• salt and pepper
• juice of 2 lemons ( 6 to 8 tablespoons)

 

Preparation

1. Preheat oven to 200°C.

2. Sprinkle chicken with oregano and garlic powder. Melt butter in roasting pan or casserole. Roll chicken in it. Sprinkle with salt and pepper.

3. Roast chicken, skin side up and uncovered, in 200°C oven for 30 minutes or until golden brown. Turn pieces over and continue roasting until brown (about 30 minutes).

4. Reduce heat to 150°C and cook until tender. Squeeze lemon juice over chicken.

5. Cover and let sit in turned-off oven for 15 minutes. Remove to platter and serve.