Muscle Chef's Recipe of the Week
Check here for our recipe of the week!
Growing up Tim loved to cook and through time became very passionate about his cooking. As he moved into the fitness industry it seemed only natural for him to take classic recipes and find a way to make them healthier. From there he began creating his own new dishes that were not only delicious but also extremely healthy. Tim is excited about sharing his newest recipes with you. Check back each week for a new recipe.
Jenna's Favorite Grilled Chicken
Ingredients
1/2 Cup Balsamic Vinegar
1/2 Cup Splenda Brown Sugar mix
Juice of 1 lime
Juice of 1/2 lemon
4 crushed garlic cloves
1/4 Cup stone ground mustard
1 Tbls Salt
1 Tbls Fresh ground black pepper
9 Boneless Skinless Chicken Breasts
1. Trim any excess fat off of the chicken breasts and put in a Ziploc back or mixing bowl.
2. Mix all of the marinade ingredients thoroughly and pour over the trimmed chicken breasts.
3. Allow to marinade in refrigerator for 24 hours
4. Take the chicken out of the marinade and put on a grill over medium heat for approximately 5 minutes per side.
5. Allow to rest 5 minutes before serving
6. Serve with Brown Rice and Steamed Vegetables
Stuffed Crepes topped with strawberries Ingredients
1/3 cup oatmeal
4 egg whites
2 Tablespoons water
1 cup fat free cottage cheese
1/2 cup fat free cream cheese
1/4 cup splenda (or to taste)
1/4 teaspoon rum extract
1/2 cup sliced strawberries
Non stick cooking spray
1. Blend the oatmeal, egg whites and water in a blender until smooth, about 30 seconds. In a nonstick pan spray a small amount of cooking spray and put over medium high heat until pan is hot. Ladle in ¼ cup of oatmeal and egg white mix, cook for 30 seconds and flip, leave it on for another minute or until cooked through, allow to cool.
2. In a food processor add cottage cheese, cream cheese, splenda and rum extract and process until smooth, 45 to 60 seconds, make sure you scrape the edges of the processor and run for another 30 seconds. Put 3 tablespoons of the mix onto the already cooled crepes and roll, top with sliced strawberries.
Mixed Grill with Brown Rice Mixed Grill
I love to grill in the summer and this recipe makes a great summer meal! It is also good for large parties because everything can be prepared in advance and then cooked just prior to serving.
INGREDIENTS
1/2 lb skinless boneless chicken breast
1/2 lb lean pork; such as tenderloin
1/2 lb lean beef; such as tenderloin or sirloin
1/2 lb med shrimp
2 red bell peppers
2 green bell peppers
2 medium sweet onions
MARINADE
1/3 cup fish sauce or low sodium soy sauce
1/3 cup fresh lime juice
1/4 cup honey
4 cloves garlic, minced
2 tsp. ground coriander
2 tsp. ground turmeric
SPICY PEANUT SAUCE
1/2 cup warm chicken or vegetable broth
1/2 cup chunky peanut butter
2 TBS. fish sauce or soy sauce
2 TBS. fresh lime juice
2 tsp. honey
1 small ripe tomato, peeled, seeded, chopped
4 green onions, trimmed and minced
1-2 cloves garlic, minced
2 tsp. minced fresh ginger
1-2 jalapeno chili's, seeded, minced
3 TBS. finely chopped fresh cilantro
1. to prepare mixed grill: Wash and dry chicken, pork and beef. Trim off fat and sinew. Cut chicken and pork in strips about 3 inches long and 1/2 inch wide. Slice beef in long, thin
strips. Peel and devein shrimp. Put each ingredient in separate bowls.
2. To make marinade: In medium bowl, combine all ingredients, stir well. Divide marinade among four bowls of mixed grill ingredients. refrigerate 30 minutes. Meanwhile,
in shallow dish, cover 40 bamboo skewers in water. Set aside to soak.
3. Prepare hot charcoal fire or preheat gas grill or broiler to high. Thread chicken, pork, beef, shrimp and vegetables onto skewers, 10 skewers for each ingredient. Grill or broil kebobs about 1-3
minutes per side.
4. To make sauce; In large saucepan, combine broth, peanut butter, fish sauce, lime juice, honey, tomato, green onions, garlic, gingerroot, chili's and chopped cilantro;
bring to boil. Reduce heat and simmer, whisking, about 2 min. or until sauce is thick and creamy.
5. Correct seasoning with fish sauce, lime juice, or honey. The sauce should be salty, tart and sweet. When ready to serve, transfer sauce to serving bowl, garnish with cilantro.
6. Transfer kabobs to a platter and serve with brown rice and sauce.
