COOKING FOR MASS
You don’t have to be a gourmet chef to cook nutritional meals that can complement your body-building program.
Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started.
Cereal Casserole
Your favorite cereal
Skim milk
Honey
1 cup yogurt
- Fill half the bowl with cereal.
- Add milk until it reaches the top of the cereal.
- Add yogurt. Top with more cereal.
- Add more milk. Drizzle with honey.
Protein Pancakes
1 cup of Oatmeal
11 egg whites
1 whole egg
1 packet of sugar free Jello any flavor
- Stir all ingredients together in a mixing bowl.
- Drizzle onto hot non-stick fry pan.
Tuna or Salmon Patties
1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed
- Mix potatoes, tuna, onions, salt, pepper and parsley.
- Shape into patties.
- Fry in olive oil until brown and heated on both sides.
Spicy Chicken Ole
8 ounces chicken breast cut into chunks
1 can diced tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped
- Sauté chicken breast and onions in some olive oil in a frying pan.
- Stir in tomatoes and chili beans. Cook uncovered for ten minutes.
- Sprinkle with low-fat shredded Cheddar cheese.
