When it comes to eating right and knowing what to cook, I understand it can be a struggle. Let the following two healthy fat loss recipes help you make that job just a little bit easier :)
Recipe #1
Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almond with Whole Wheat Rotini
Provided by Michelle Kirk
Provided by Michelle Kirk
Ingredients:
* 1 box (375g or 5 cups) whole wheat uncooked Rotini pasta
* 2 cups (500 mL) grape tomatoes cut into halves
* 1/2 cup (125 mL) fresh basil, chopped
* 6 tablespoons (75 mL) extra virgin olive oil
* 1 medium onion, diced
* 2 cups (500 mL/3 large) Portobello mushrooms, chopped
* 3 to 3 1/2 cups (750-875 mL/1 bunch) asparagus, chopped
* 1 cup (250 mL) sliced almonds
* 4 cloves garlic, crushed
* 1 tablespoon (15 mL) ginger, minced
* 1/2 teaspoon (2 mL) pepper
* 1/4 teaspoon (1 mL) crushed red pepper
* 1/2 teaspoon (2 mL) salt (optional)
* Parmesan cheese to sprinkle
Directions:
1. Bring large pot of water to a boil for cooking the pasta.
* 1 box (375g or 5 cups) whole wheat uncooked Rotini pasta
* 2 cups (500 mL) grape tomatoes cut into halves
* 1/2 cup (125 mL) fresh basil, chopped
* 6 tablespoons (75 mL) extra virgin olive oil
* 1 medium onion, diced
* 2 cups (500 mL/3 large) Portobello mushrooms, chopped
* 3 to 3 1/2 cups (750-875 mL/1 bunch) asparagus, chopped
* 1 cup (250 mL) sliced almonds
* 4 cloves garlic, crushed
* 1 tablespoon (15 mL) ginger, minced
* 1/2 teaspoon (2 mL) pepper
* 1/4 teaspoon (1 mL) crushed red pepper
* 1/2 teaspoon (2 mL) salt (optional)
* Parmesan cheese to sprinkle
Directions:
1. Bring large pot of water to a boil for cooking the pasta.
2. While waiting for the water to boil, halve grape tomatoes and chop
basil. Mix together in a small bowl, adding two tablespoons (25 mL)
of extra virgin olive oil. Set aside.
3. Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces
(2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush
garlic and mince ginger.
4. Add Rotini to boiling water. Follow package directions for
doneness. Most whole wheat Rotini requires about 12 to 13 minutes
of cooking time.
5. While the pasta is cooking, in another saucepan sauté onions in 1/4
cup (50 mL) of extra virgin olive oil for one to two minutes at
medium heat.
6. Add the mushrooms, asparagus, almonds, pepper and crushed red
pepper to the saucepan. Sauté for about six minutes or until the
asparagus is tender yet crisp.
7. Add garlic and ginger to saucepan and sauté for another one to two
minutes. Be careful not to let the garlic burn.
8. When the pasta is cooked, drain the water and add pasta back into
the large pot. Add bowl containing grape tomatoes mixture along
with the sautéed vegetables and almonds. Mix all ingredients
together gently.
9. Serve topped with Parmesan cheese.
Serves 6 people
basil. Mix together in a small bowl, adding two tablespoons (25 mL)
of extra virgin olive oil. Set aside.
3. Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces
(2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush
garlic and mince ginger.
4. Add Rotini to boiling water. Follow package directions for
doneness. Most whole wheat Rotini requires about 12 to 13 minutes
of cooking time.
5. While the pasta is cooking, in another saucepan sauté onions in 1/4
cup (50 mL) of extra virgin olive oil for one to two minutes at
medium heat.
6. Add the mushrooms, asparagus, almonds, pepper and crushed red
pepper to the saucepan. Sauté for about six minutes or until the
asparagus is tender yet crisp.
7. Add garlic and ginger to saucepan and sauté for another one to two
minutes. Be careful not to let the garlic burn.
8. When the pasta is cooked, drain the water and add pasta back into
the large pot. Add bowl containing grape tomatoes mixture along
with the sautéed vegetables and almonds. Mix all ingredients
together gently.
9. Serve topped with Parmesan cheese.
Serves 6 people
Recipe #2
Egg White "Fried" Rice
Provided by Leigh Peele
Provided by Leigh Peele
A lot of people never thought about adding egg whites to rice, but the
combination is amazing. You can add all types of veggie combos to
this spice palette too. This can work with snap peas, peppers,
edemame, broccoli, etc. Try this, you will not be disappointed.
Recipe Notes And Tips
1. You can use any type of rice you want for this recipe. White and
"sushi" rice create a great sticky and starchy texture that I
enjoy. More wild rices will provide a tougher texture.
2. If you want to kick up the flavor and caloric burn, use fresh
veggies. I personally only use fresh with this meal and it does
make a difference. Of course, I realize not everyone has time for
that. This meal was made in mind for ease and simplicity, but that
doesn't mean it can't be upgraded in sophistication and flavor. You
could easy change it to wild rice, swap the peas for edemame, and
have a completely different meal.
3. I am not carbphobic or think "white" anything is evil. White
rice is generally easier to digest and hinders less nutrient uptake
than brown rice. Glycemic changes are minimal with mixed meals (i.e. protein, fat and carbs). Take home point, choose your rice for taste and how it works with your digestive system best.
4. If you are vegetarian, this is great for getting a lot of
protein and variety in one meal.
Ingredients:
1/2 cup white rice
3 tbsp light "butter"
2 garlic cloves, chopped
1 cup carrots (small dice, frozen)
1 cup green peas (frozen)
3 large egg whites
1 tsp onion powder
1 tsp salt
1/2 tsp pepper
Directions:
1. Prepare rice as directed on package, omitting any salt or
butter. Set aside and keep warm. Works best if rice is a tad on the
soft/sticky side.
2. In a large skillet, heat up 1/2 of the butter with minced garlic
on medium-low. After two minutes, add in carrots. Cover and let
cook/simmer for 5-6 minutes.
3. Remove cover and add the remaining butter, peas, onion powder,
salt, and pepper. Cook for 2 more minutes.
4. Add rice and the egg whites. Keep moving and mixing the food
around until all the egg is cooked. Serve warm.
Yields 2 servings
Serving: Calories- 358.54, Protein- 13.99 g, Fat- 9.36 g, Carbs-
54.58 g, Fiber- 7.11 g, Sodium- 1417.18 mg
Entire Recipe: Calories- 717.08, Protein- 27.98 g, Fat- 18.72 g,
Carbs- 109.17 g, Fiber- 14.21 g, Sodium- 2834.37 mg
1. You can use any type of rice you want for this recipe. White and
"sushi" rice create a great sticky and starchy texture that I
enjoy. More wild rices will provide a tougher texture.
2. If you want to kick up the flavor and caloric burn, use fresh
veggies. I personally only use fresh with this meal and it does
make a difference. Of course, I realize not everyone has time for
that. This meal was made in mind for ease and simplicity, but that
doesn't mean it can't be upgraded in sophistication and flavor. You
could easy change it to wild rice, swap the peas for edemame, and
have a completely different meal.
3. I am not carbphobic or think "white" anything is evil. White
rice is generally easier to digest and hinders less nutrient uptake
than brown rice. Glycemic changes are minimal with mixed meals (i.e. protein, fat and carbs). Take home point, choose your rice for taste and how it works with your digestive system best.
4. If you are vegetarian, this is great for getting a lot of
protein and variety in one meal.
Ingredients:
1/2 cup white rice
3 tbsp light "butter"
2 garlic cloves, chopped
1 cup carrots (small dice, frozen)
1 cup green peas (frozen)
3 large egg whites
1 tsp onion powder
1 tsp salt
1/2 tsp pepper
Directions:
1. Prepare rice as directed on package, omitting any salt or
butter. Set aside and keep warm. Works best if rice is a tad on the
soft/sticky side.
2. In a large skillet, heat up 1/2 of the butter with minced garlic
on medium-low. After two minutes, add in carrots. Cover and let
cook/simmer for 5-6 minutes.
3. Remove cover and add the remaining butter, peas, onion powder,
salt, and pepper. Cook for 2 more minutes.
4. Add rice and the egg whites. Keep moving and mixing the food
around until all the egg is cooked. Serve warm.
Yields 2 servings
Serving: Calories- 358.54, Protein- 13.99 g, Fat- 9.36 g, Carbs-
54.58 g, Fiber- 7.11 g, Sodium- 1417.18 mg
Entire Recipe: Calories- 717.08, Protein- 27.98 g, Fat- 18.72 g,
Carbs- 109.17 g, Fiber- 14.21 g, Sodium- 2834.37 mg
To get other recipes like these visit http://www.bodybyeats.com/. The Body By Eats cookbook collection is unique and designed specifically to help make your dieting and training life easier. There is literally something for everyone! Best of all, you can get one cookbook or you can get them all. The choice is yours and the recipes speak for themselves.
All Of The Cookbooks Contain The Following:
o-Measurement in grams and cups.
o-Caloric amounts for servings and entire recipe.
o-Macronutrient measurement for Protein, Fat, and Carbohydrates.
o-Clear and easy to follow instructions.
o-Extra focus on whole foods.
o-Beautiful pictures.
o-Recipes that focus on making the best decisions for body composition.
o-Recipes which put protein intake at the forefront of people's minds.
All Of The Cookbooks Contain The Following:
o-Measurement in grams and cups.
o-Caloric amounts for servings and entire recipe.
o-Macronutrient measurement for Protein, Fat, and Carbohydrates.
o-Clear and easy to follow instructions.
o-Extra focus on whole foods.
o-Beautiful pictures.
o-Recipes that focus on making the best decisions for body composition.
o-Recipes which put protein intake at the forefront of people's minds.
Also every book also has vegetarian and gluten-free options.
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