F.I.S.T.'s Kitchen!

[F.I.S.T.]

HEALTHY BREAKFAST SLICE




Total Time: 35 Minutes
Servings: 6


Ingredients:

10oz of Whole Grain Oats
2 Medium ripe Bananas,mashed
2 Green Apples,skin on,grated
1 Cup of Fresh or Frozen Blueberries
3 Tbsp of Sugar-Free Apple Sauce
2 Omega 3 Enriched Eggs,Beaten
1 Tbsp of LSA Mix
1 Scoop of protein Powder
4 Tbsp of skim milk


Directions

Pre-heat oven to 350 degrees.

Line a 8 x 12 inch slice tin with baking paper.

Mix all ingredients in bowl until well combined and press mixture into prepared tin.

Bake for 25-30 minutes or until slice is golden and firm to the touch.

Allow to cool and cut into equal squares.

This serves great with yogurt and honey on top.



Nutritional Info: (Without yogurt and honey)
Per Serving


Calories: 379
Protein: 34g
Carbs: 45g
Total Fat: 7g
Sat Fat: 1g
Sodium: 30mg
Dietary Fiber: 6g

[F.I.S.T.]

Bulking Monster Mass Oatmeal

Monster Mass is a very popular bulking protein powder. Try you favorite flavor in this easy to make, on the go, high-powered muscle mass building breakfast meal.

What You Need
4 scoops Weight Gain Powder, your favorite flavor
1 packet plain, instant oatmeal
1-3 scoops instant coffee
1 cup whole milk
Cooking Instructions

This is a perfect breakfast bodybuilding meal for bulkers who don't have much time in the morning, or for those of you who forgot to prepare a morning meal. It is high protein, very nutritious, and has caffeine! What more do you need? Oh, and it's extremely simply to make.

Place instant oatmeal in a Tupperware container, add water, and heat in the microwave. Once the oatmeal is heated properly, stir, let stand for 1-2 minutes.

Next, stir in your favorite Monster Mass protein flavor, 1 cup of milk, and add 1-3 scoops of instant coffee grounds. You may need to add additional milk if Monster Mass and oatmeal combination doesn't mix to your liking.

You can also top your turbo oatmeal with sliced strawberries or banana.

This recipe yields one serving. When adding more milk, or sliced fruit as a topping, Monster Mass Turbo Bulking Oatmeal can easily top 1,000 total healthy, nutritious calories.

Nutritional Info
895 calories
62 grams of protein
103 grams of carbs
27 grams of fat

[F.I.S.T.]

Tangy Chicken Burgers



Total Time: 24 Minutes
Number of Servings: 4

Tip
Because white meat has almost no fat, chicken burgers are often dry, crumbly and bland. I added egg whites to bind the burgers, breadcrumbs to add texture and soak up any extra moisture, and parsley, green onions and spices to add flavor.


Ingredients

16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons Low-Sodium Barbecue Rub*
2 tablespoons Sweet and Spicy Barbecue Sauce*
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns

Directions
Place the ground chicken, egg white, breadcrumbs, parsley, green onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.

Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.

Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.

Nutritional Info
Amount Per Serving

Calories: 312
Total Fat: 4 g
Cholesterol: 79 mg
Sodium: 259 mg
Total Carbs: 28 g
Dietary Fiber: 7 g
Protein: 41 g

[F.I.S.T.]

Papaya Shrimp Salad





Total Time: 1 Hr
Serves: 5

Ingredients:

• 4 cups cooked brown rice, chilled
• 1 lb cooked small to medium shrimp, peeled, de-tailed, and de-veined
• 2 Papayas, peeled and diced
• 1 cup spicy picante sauce , your favorite
• 2 -3 tablespoons honey, to taste
• 3 tablespoons pineapple juice
• 4 tablespoons fresh lime juice
• 1/2 teaspoon dried ancho chile powder
• 1/4 teaspoon ground cumin
• 2 tablespoons minced fresh basil
• 2 tablespoons olive oil
• 16 lettuce leaves

Directions:

1. In a ceramic bowl, combine the cooked rice, shrimp, and papaya.
2. In a separate small bowl, combine the picante sauce, honey, pineapple juice, lime juice, ancho, cumin, basil, and olive oil; whisk together well to make the dressing.
3. Pour the dressing over the rice mixture and toss well to coat.
4. Chill for 1 hour.
5. To serve, place butter lettuce leaves decoratively on a platter, place salad on the leaves, and serve.
6. Note: the spicy-ness of this salad depends completely on the picante/salsa that you choose, because otherwise it does not contain any particularly spicy ingredients. Ancho chile powder is not very spicy at all - rather, it's smokey - so if you don't want it spicy, don't use picante/salsa that's too spicy for you.

Nutritional Facts

Serving Size: 1 (23 oz)

Amount Per Serving


Calories 298
Total Fat 6 g
Saturated Fat 0.9 g
Cholesterol 115 mg
Sodium 385 mg
Total Carbohydrate 34 g
Dietary Fiber 4.3 g
Sugars 14 g
Protein 27 g

[TonyElTigre]

I love the sound of these for tomm dinner! Thanks for posting the recipe I think that's great. I also like the fact that you used bbq sauce for the recipe I think that's a great touch. I love that these are under 350 calories that works perfect for my diet and nutrition plan. Thanks

[F.I.S.T.]

I love the sound of these for tomm dinner! Thanks for posting the recipe I think that's great. I also like the fact that you used bbq sauce for the recipe I think that's a great touch. I love that these are under 350 calories that works perfect for my diet and nutrition plan. Thanks

You're very welcome.Thank you for the reply.

I look forward to hearing from you on how you like them or what you would change.

[F.I.S.T.]

FAST LEMONY CHICKEN



Total Time: 19 Minutes
Servings: 4

Ingredients:

4 (4oz) Chicken Cutlets
1/8 Tsp of salt substitute
12 Fresh Sage Leaves
2 oz of very thinly sliced Prosciutto ,cut into 8 thin strips
4 Tsp of Xtra Virgin Olive Oil
1/3 Cup of Fat-Free,Low sodium chicken broth
1/4 cup of Fresh Lemon Juice
1/2 Tsp of Corn Starch
Lemon Wedges


Ingredients:

Sprinkle the chicken cutlets equally with the salt sub and place 3 sage leaves on each cutlet.

Wrap 2 prosciutto slices around each cutlet.

Heat a skillet over medium-high heat and add 1 tbsp of oil to the pan and then add chicken and cook for 2 minutes per side or until done and then remove from pan.

Combine broth, lemon juice, and cornstarch in a small bowl, stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges.


Nutritional Info:
Per Serving


Calories: 195
Protein: 31g
Carbs: 2g
Total Fat: 7g
Sat Fat: 1.5g
Sodium: 330mg
Dietary Fiber: 0.2g
Cholesterol: 77mg

[F.I.S.T.]

F.I.S.T. BAKED ONION CHICKEN



Total Time: 30 Minutes
Serves: 6

Ingredients:

1 EEnvelope of Dry Onion Soup Mix
2/3 Cup of Whole Wheat Bread Crumbs
1/8 Tsp of Black Pepper
1 Large Egg
2 Tbsp of Water
6 Boneless,Skinless Chicken Breasts
2 Tbsp of Fat-Free Butter,melted.


Directions:

Crush the soup mix in the envelope with a rolling pin.

Mix the soup mix,bread crumbs and black pepper in a plate.

Beat the egg and water in a shallow dish.

Dip the chicken into the egg mixture and then coat with the bread crumb mixture.

Place the breaded chicken on a baking dish and drizzle with the melted butter.

Bake at 400 degrees for about 20 minutes or unril th chicken is cooked thru.

I served mine with some cheese covered broccoli and left over cottage cheese pasta.


Nutritional Info: (Without brocolli and pasta)

Calories: 194
Protein: 33g
Carbs: 11g
Total Fat: 2g
Sat Fat: 0g
Dietary Fiber: 0g
Sodium: 511mg
Cholesterol: 102mg

[F.I.S.T.]

Blended Iced Green Tea Smoothie



Green tea lattes are an invigorating and healthy summer treat that's great with breakfast or for a mid-afternoon pick-me-up. Here's what you'll need for this iced, blended Summer Green Tea Latte recipe:

• 1 cup cold, unsweetened soymilk
• 1 cup ice
• 1 Tbsp warm water
• 1 Tbsp Tupelo honey (or other mild honey)
• 1 tsp food-grade matcha (powdered green tea)
• Optional: Light rum (to taste) For a little kick.

Soymilk Notes: You can exclude the honey and use vanilla or sweetened soymilk if that's what you have on hand. Soymilk is the preferred green tea latte base for most people (for health reasons and because it tends to be more refreshing), but you can replace it with dairy milk or other milk alternatives if desired.

Matcha Notes: Matcha is best when fresh, so *** in smaller quantities and use within three months after opening. Food-grade (also called "cooking-grade," "kitchen grade" or "ingredient-grade") matcha is available in some Asian markets (especially Japanese markets) under the name "green tea powder."

If you'd like to use a powdered form of a specific green tea (your favorite, perhaps), use an electric spice grinder to make small batches of it into a very fine powder.

[F.I.S.T.]

The Workout Smoothie



Total Time: 10 Minutes
Servings: 2

Ingredients:

• 1/2 cup Frozen Blueberries
• 1/4 medium Banana
• 4 medium Strawberries
• 1/2 cup Almond Milk
• 1 scoop Whey Protein,Vanilla
• 13 g Mila
• 3 oz Ice Water
• 1/2 cup Ice

Nutritional Info:

Calories: 124
Protein: 13 g
Fat: 4 g
Carbs: 14 g
Sugar: 8 g
Sodium: 75 mg
Fiber: 5 mg
Cholesterol: 22 mg

[F.I.S.T.]

Frozen Raspberry/Vanilla Mousse



Help fill that sweet tooth craving in a healthy way with this great dessert.

8 servings
Total Time: 7 hours (including 6 hours freezing time)

Ingredients

6 cups fresh raspberries, or two 12-ounce packages unsweetened frozen raspberries, thawed
4 scoops of Vanilla Protein Powder
1/4 cup confectioners' sugar (or splenda)
2 tablespoons orange juice
1 teaspoon unflavored gelatin
8 teaspoons dried egg whites, reconstituted in 1/2 cup warm water according to package directions (equivalent to 4 egg whites)
2/3 cup splenda
1/3 cup whipping cream
2 cups fresh raspberries, blueberries, blackberries and/or strawberries for garnish
Mint sprigs, for garnish

Preparation

Place a small mixing bowl in the freezer to chill for Step 5.

Puree raspberries in a food processor until smooth. Pass through a fine sieve set over a large bowl; discard seeds. Measure out 1 cup raspberry puree, whisk in confectioners' sugar (or Splenda), cover and set aside in the refrigerator for sauce.

Place orange juice in a small saucepan. Sprinkle in gelatin. Let soften for 1 minute. Place over low heat and stir until the gelatin has completely dissolved. Let stand for 5 minutes.

Meanwhile, beat reconstituted egg whites in a large mixing bowl with an electric mixer until soft peaks form. Gradually add sugar,and protein powder beating until the meringue is stiff and glossy.

Beat cream in the chilled bowl until soft peaks form.

Add the melted gelatin to the remaining raspberry puree and whisk until blended. Set the bowl over a bowl of ice water and stir just until the mixture starts to thicken slightly, 5 to 10 minutes. Add one-fourth of the meringue to the raspberry puree and whisk until blended. Using a whisk, fold in the remaining meringue. With a rubber spatula, fold in the whipped cream. Scrape the mousse into a 6-cup metal bowl (or other decorative mold) or a 9-by-5-inch metal loaf pan. Cover with plastic wrap and foil and freeze until firm, at least 6 hours.

To serve, fill a bowl or basin (large enough to hold the mold comfortably) with very hot water. Run a knife around the edges of the mold. Quickly dip the mold in hot water, then invert a serving platter over the top. Grasping the mold and platter, jerk downward several times. If the mousse does not release, dip in hot water again and repeat. Cut the mousse into wedges or slices. Serve with the reserved raspberry sauce and garnish each serving with a scattering of berries and a mint sprig.

Nutrition

Per serving:
224 calories;
4 g fat ( 2 g sat , 1 g mono );
11 mg cholesterol;
29 g carbohydrates;
18 g protein;
6 g fiber;
33 mg sodium;
184 mg potassium.

[F.I.S.T.]

F.I.S.T. ITALIAN CHICKEN W/TOMATO CREAM SAUCE



Total Time: 35 Minutes
Servings: 4

Ingredients:

• 4 Boneless,Skinless Chicken Breasts
• 1 medium onion, wedged
• 1 (14 1/2 ounce) can diced Italian Tomatoes
• 3 cloves Garlic, minced
• 16 ounces Tomato Sauce
• 1/2 teaspoon Italian seasoning
• 1/4 cup light cream
• 1 tablespoon xtra virgin olive oil

Directions:

1. Cook chicken, onion & garlic in hot oil until no longer pink.
2. Drain and return to pan.
3. Stir in undrained tomatoes, sauce & seasonings.
4. Bring to a boil, simmer uncovered until thickened (about 10 min.) Slowly add cream and stir constantly.
5. You can garnish with black pepper and green onions.
6. *To help thicken sauce, dredge chicken or in flour prior to cooking it.

I served mine with some leftover Turkey chile and some of my wifes mofongo.I know I over did it but what can I say,im a growing boy and love my food!!!
Nutritional Info: (Chicken Only)
Amount Per Serving


Calories 261
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 69 mg
Sodium 368 mg
Total Carbohydrate 20 g
Dietary Fiber 3.4 g
Sugars 6 g
Protein 34 g

[F.I.S.T.]

Venison Sloppy Joes



Servings 6

Ingredients:

2 lbs venison
1 medium onion , diced
1 medium green bell pepper , diced
3 garlic cloves , diced
¼ cup brown sugar
1 ½ tablespoons of apple sider vinegar
1⁄3 cup water
1 cup ketchup
1 (8 ounce) can low sodium tomato sauce
2 tablespoons low sodium Worcestershire sauce
1 ½ tablespoons chili powder
1 teaspoon salt substitute
1 teaspoon black pepper

Directions:

1. In a medium sauce pan cook Venison, onion, bell pepper, and garlic on medium/low heat until the vegetables are transparent.
2. While meat is cooking, in a small bowl combined all other ingredients.
3. Pour sauce over meat and combined well.
4 Let simmer over medium/high heat for 25-30 minutes.

Nutritional Facts

Serving Size: 1 (10 oz)

Servings Per Recipe: 6

Amount Per Serving

Calories 292
Total Fat 4 g
Saturated Fat 1.5 g
Cholesterol 126 mg
Sodium 887 mg
Total Carbohydrate 27 g
Dietary Fiber 2 g
Sugars 21 g
Protein 37 g

[F.I.S.T.]

SPICY SCRAMBLED EGGS





Sick of boring scrambled eggs? Eggs are a cheap source of protein for bodybuilders, but like any food, if you eat them too often they get boring. So spice up regular scrambled eggs by using this recipe. This recipe tastes good, is dirt cheap, takes only a few minutes to prepare and is packed with protein!
Ingredients:

2 large whole eggs and 4 eggs whites
1/4 of an onion, finely chopped
1 whole red chilli (or chilli to taste), finely chopped
1 glove garlic, finely chopped
2oz fat-free cottage cheese
Pinch of mixed herbs
2 slices of whole wheat bread

Direction:

Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the egg yolks and whites mix. Add 1/4 of onion, 1 glove of garlic and 1 whole red chilli - all finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this mix fully.

With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.

Serving Suggestions

I like to have the eggs scrambled on toast because its easy and only takes a few minutes. You could also use the mix to make an omelet. Serving on a bed of spinach leaves adds color, flavor and vitamins.

Nutritional Info:

Calories: 417
Protein: 50 g
Carbohydrate: 34 g
Fat: 9 g

["Rodz"]

Solid meal anytime of day thanks.