Hey Guy’s,
Here’s 2 simple muscle building recipes for you. Enjoy!
- Indonesian Chicken (Serves 2)
Ingredients
8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
Directions
In non stick saute pan combine onion, jalapeno pepper,
spices, milk and chicken. Poach (lightly simmer) until
chicken is done. Mix cornstarch with a little water to dissolve
the add to pan an cook for 3-5 minutes. In a separate
pan cook cabbage and red peppers in oil until tender. Divide
cabbage between 2 plates and top with chicken. Serve
immediately
Nutritional Information
Calories (Per Serving) – 475.5
Protein (g) – 39.5
Carbohydrates (g) – 45
Fat (g) – 16.5
Carb – Protein – Fat % Ratio: 37-33-30
- 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 flavour ( 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
Calories (Per bar) : 188.32
Protein (g) : 11.05
Carbohydrates (g) : 27.94
Fat (g) : 4.56
Carb – Protein – Fat % Ratio: 57-22-21
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