Slow-Cooked Roast



 Ingredients:
• 2 pounds Beef Roast (Top Round)
• 3 Tbsp Olive Oil
• 2 Onions, chopped
• 1 Carrot, chopped
• 1 Celery Stalk, chopped
• 2 Garlic Cloves, minced
• 1 can Plum Tomatoes (with juice)
• 1/2 cup Dry Red Wine
• 1 teaspoon Sage
• 1 teaspoon Rosemary
• 1 cup Low-Sodium Beef Broth
• Salt and Pepper
• Something else :)

Directions:
1. Place the roast in a Slow-Cooker.
2. In a big bowl, mix all the other ingredients.
2. Pour the mixture in the slow cooker
3. Cook the Roast for 4 hours or until cooked.


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Mediterranean Chicken Salad

Ingredients:
• 6oz Chicken Breast, cooked and diced
• 1/3 Cup Black Olives, sliced
• 1/3 Cup Red Onion, diced
• 1/3 cup Green Pepper, diced
• 1 Roma Tomato, seeded and diced
• 1/4 cup Feta Cheese, crumbled
• 1/3 cup Cucumber, peeled and sliced
• 1 Tbsp Olive Oil
• 1 Tbsp Balsamic Vinegar
• 1 Tbsp Water
• 1/2 teaspoon Basil
• 1/2 teaspoon Oregano
• 2 Handfuls Lettuce
• Salt and Pepper

Directions:
1. Cook chicken separately.
2. In a medium bowl, combine chicken, olives, onion,green pepper, tomatoes, feta cheese and cucumber. Stir gently to combine ingredients.
3. In a separate small bowl, whisk together olive oil, balsamicvinegar, water, basil, salt, pepper and oregano.Pour over chicken mixture and stir gently.
4. Serve on a bed of lettuce

Nutritional Facts (Per Serving *):
Calories: 422
Protein: 47g*
Carbohydrates: 9g
Fat: 22g


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Sample Tandoori Chicken Recipe
4 boneless chicken breasts (4oz each)
1/2 cup plain yogurt
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1/2 teaspoon ginger
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon cayenne pepper
1/4 teaspoon cardamom
1/4 teaspoon ground cloves
1/4 teaspoon black pepper
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Cooking Directions
1. Mix all the ingredients together (except chicken)
2. Put chicken in ziplock bag and pour mixture n the bag. Mix well and let in the fridge overnight
3. Put the chicken in oven at 425 F for 30 minutes, turning once
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Sample Tandoori Chicken Recipe

4 boneless chicken breasts (4oz each)

1/2 cup plain yogurt

2 tablespoons fresh lemon juice

1 tablespoon minced garlic

1/2 teaspoon ginger

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon cayenne pepper

1/4 teaspoon cardamom

1/4 teaspoon ground cloves

1/4 teaspoon black pepper

1/4 teaspoon cinnamon

1/4 teaspoon nutmeg

Cooking Directions

1. Mix all the ingredients together (except chicken)

2. Put chicken in ziplock bag and pour mixture n the bag. Mix well and let in the fridge overnight

3. Put the chicken in oven at 425 F for 30 minutes, turning once

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The Perfect Turkey Bacon Scramble
 Ingredients
 - 8 Egg Whites - 1/2 cup Red Onion, chopped - 1 cup Mushrooms, sliced - 1 cup Broccoli florets - 1/2 cup Green Pepper, chopped - 1 Scallion, minced - 1 tbsp of Olive Oil - 1/2 teaspoon Dried Oregano - 1/2 teaspoon Dried Parsley - 1/2 teaspoon Garlic Powder - 3 slices Turkey Bacon, cut - Salt and Pepper
 Directions
 1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender 2. In another skillet, cook turkey bacon. 3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon
 Nutritional Facts (Per Serving) Calories: 327 Protein: 50g Carbohydrates: 7g Fat: 11g
More recipes: http://www.anabolicdiet.org/

The Perfect Turkey Bacon Scramble

 Ingredients

 - 8 Egg Whites
 - 1/2 cup Red Onion, chopped
 - 1 cup Mushrooms, sliced
 - 1 cup Broccoli florets
 - 1/2 cup Green Pepper, chopped
 - 1 Scallion, minced
 - 1 tbsp of Olive Oil
 - 1/2 teaspoon Dried Oregano
 - 1/2 teaspoon Dried Parsley
 - 1/2 teaspoon Garlic Powder
 - 3 slices Turkey Bacon, cut
 - Salt and Pepper

 Directions

 1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender
 2. In another skillet, cook turkey bacon.
 3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon


 Nutritional Facts (Per Serving)
 Calories: 327
 Protein: 50g
 Carbohydrates: 7g
 Fat: 11g

More recipes: http://www.anabolicdiet.org/

Jerk Tilapia with Asparagus
 Ingredients 4 Tilapia Filets (6oz each) 1 teaspoon Thyme 1 teaspoon Chili Powder 2 Garlic Cloves, minced 1 teaspoon Ginger 1/2 teaspoon Nutmeg 1/2 teaspoon Cinnamon 1 Jalapeno Pepper, sliced 1 Tbsp Lime Juice 2 Tbsp Olive Oil Salt and Pepper
 Directions 1. In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno,salt and pepper 2. Coat tilapia fillets with olive oil and Lime Juice. 3. Pat both sides with spices 4. In a non-stick cooking pan, coated with cooking spray,cook each fillet until just cooked through, about 3 minuteson each side or until fish starts to flake
 Quick Tip: Serve with Steamed Asparagus
 Nutritional Facts (Per Serving) Calories: 224 Protein: 37g Carbohydrates: 1g Fat: 8g
More recipes: http://www.anabolicdiet.org/

Jerk Tilapia with Asparagus

 Ingredients
 4 Tilapia Filets (6oz each)
 1 teaspoon Thyme
 1 teaspoon Chili Powder
 2 Garlic Cloves, minced
 1 teaspoon Ginger
 1/2 teaspoon Nutmeg
 1/2 teaspoon Cinnamon
 1 Jalapeno Pepper, sliced
 1 Tbsp Lime Juice
 2 Tbsp Olive Oil
 Salt and Pepper

 Directions
 1. In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno,salt and pepper
 2. Coat tilapia fillets with olive oil and Lime Juice.
 3. Pat both sides with spices
 4. In a non-stick cooking pan, coated with cooking spray,cook each fillet until just cooked through, about 3 minuteson each side or until fish starts to flake

 Quick Tip: Serve with Steamed Asparagus

 Nutritional Facts (Per Serving)
 Calories: 224
 Protein: 37g
 Carbohydrates: 1g
 Fat: 8g

More recipes: http://www.anabolicdiet.org/