CHAPTER 36
Main Courses
“Each of your six meals a day should be of moderate size and high nutrition.”
– Editorial in MuscleMag International
Although you should be eating four to six small to medium meals a day instead of two or three large ones, I understand that traditional socializing and work/school circumstances may lead to a larger meal in the evening. This is fine as long as the meal is nutritious and not loaded with empty calories (and as long as you don’t go back for seconds or thirds!). The following recipes are easy to prepare, loaded with muscle-building nutrients and tasty, too.
STIR-FRIED CHICKEN WITH SNOW PEAS AND BABY CORN
INGREDIENTS
4 teaspoons reduced-sodium soy sauce, divided
4 teaspoons dark sesame oil, divided
1 tablespoon rice wine, dry sherry or rice vinegar
1 pound chicken breasts, skinned and boned, cut into one-inch cubes
1/2 cup chicken stock or low-sodium chicken broth mixed with
2 teaspoons cornstarch
1 tablespoon vegetable oil
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
4 green onions, white part only, sliced
2 cups snow peas, trimmed
1 can (14 ounces) baby corn, drained and rinsed
DIRECTIONS
1. In a medium-sized bowl, mix 2 teaspoons each of the soy sauce and sesame oil with the wine. Add the chicken and let marinate for 30 minutes. In a small bowl, combine the stock-cornstarch mixture with the remaining 2 teaspoons each of soy sauce and sesame oil.
2. In a 12-inch nonstick skillet, heat the vegetable oil over medium-high heat. Add the ginger, garlic and green onions, and stir-fry for 30 seconds. Add the chicken and stir-fry for about 2 minutes or until no longer pink on the outside. Add the snow peas and corn and stir-fry 2 minutes more.
3. Add the cornstarch-stock mixture to the skillet, lower the heat and simmer, stirring for 2 to 3 minutes or until the sauce is slightly thickened and the juices run clear, not pink, when the chicken is pricked with a fork.
SERVES: 4
Per serving: Calories 302, saturated fat 2 g, total fat 11 g, protein 31 g, carbohydrates 23 g, fiber 2 g, sodium 536 mg, cholesterol 66 mg.
GRILLED JALAPENO CHICKEN WRAPS
INGREDIENTS
1 pound boneless, skinless chicken breasts
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon pepper
2 teaspoons seasoned salt
1 teaspoon paprika
1 small onion, cut into strips
15 jalapeño peppers, halved and seeded (When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.)
1 pound sliced bacon, halved width-wise
Low-fat blue cheese or ranch salad dressing
DIRECTIONS
1. Cut chicken into 1 1/2-inch strips.
2. In a large resealable plastic bag combine the garlic powder, onion powder, pepper, seasoned salt and paprika. Add chicken and shake to coat.
3. Place a chicken and onion strip in each jalapeño half. Wrap each with a piece of bacon and secure with toothpicks.
4. Grill, uncovered, over indirect medium heat for 18 to 20 minutes, turning once, or until chicken juices run clear and bacon is crisp. Serve with low-fat blue cheese or ranch dressing.
MAKES: 2 1/2 dozen (30 wraps)
Serving Size: 5 wraps
Per serving (without dressing): Calories 420, saturated fat 11 g, total fat 28 g, protein 38 g, carbohydrates 7 g, fiber 2 g, sodium 1830 mg, cholesterol 94 mg.
CURRIED CHICKEN AND APPLE SANDWICH
Total Time: 20 minutes
INGREDIENTS
1/4 cup reduced-calorie mayonnaise
1/4 cup plain low-fat yogurt
3/4 teaspoon curry powder, or to taste
1/8 teaspoon salt
1/8 teaspoon chili or cayenne pepper
1 garlic clove, minced
2 cups diced cooked chicken or turkey (8 ounces)
5 scallions, including tops, sliced
1 large green or red bell pepper, cored, seeded and chopped
1 small Golden or Red Delicious apple, cored and diced (1 cup)
2 tablespoons minced fresh cilantro
4 whole wheat pita rounds, halved
Fresh parsley combined with 3/4 teaspoon dried cilantro
Several dark green lettuce leaves
DIRECTIONS
1. Whisk together mayonnaise, yogurt, curry powder, salt, ground red pepper and garlic in a medium bowl. Stir in diced meat, scallions, bell pepper, apple and cilantro.
2. Tuck lettuce leaves into each pita half, then stuff with filling. Cover with plastic wrap and chill until ready to serve.
SERVES: 4
Per sandwich: Calories 280, fat 7 g, saturated fat 1 g, cholesterol 54 mg, sodium 337 mg, carbohydrates 30 g, fiber 2 g, protein 23 g.
BEEF VEGETABLE STIR-FRY
Cooking Time: 15 minutes
Preparation Time: 10 minutes
INGREDIENTS
2 teaspoons cornstarch, divided into 1/2 teaspoon portions
4 tablespoons reduced-sodium soy sauce, divided
1 pound beef sirloin steak, cut into 2-inch strips
2 medium green peppers, cut into strips
2 medium onions, thinly sliced
1 tablespoon canola oil
1/2 pound sliced fresh mushrooms
DIRECTIONS
1. In a large bowl, combine cornstarch and 2 tablespoons soy sauce until smooth. Add beef; stir to coat.
2. In a large skillet or wok, stir-fry the green peppers and onions in oil for 3 minutes; add beef. Cook and stir for 3 minutes.
3. Add mushrooms. Cook and stir for 3 to 5 minutes or until vegetables are tender and meat is no longer pink.
4. Stir in remaining soy sauce.
SERVES: 4
Per serving: Calories 254, fat 9 g, saturated fat 3 g, cholesterol 63 mg, sodium 658 mg, carbohydrates 17 g, fiber 3 g, protein 26 g.
BEEF OR LAMB SHISH KABOBS
Cooking Time: 10 minutes
Preparation Time: 1 hour
INGREDIENTS
1/4 cup dry red wine
2 scallions, chopped
2 tablespoons balsamic vinegar
1 tablespoon minced fresh rosemary or 1/2 teaspoon dried rosemary, crumbled
2 tablespoons olive oil
2 tablespoons water
2 cloves garlic, crushed
1/2 teaspoon salt
1/2 teaspoon black pepper
1 pound boneless beef chuck or leg of lamb, cut into 1 1/4-inch cubes
DIRECTIONS
1. In a large, self-sealing plastic bag, mix together all ingredients except beef. Add beef, seal, turn to coat and refrigerate at least four hours or preferably overnight.
2. Preheat the grill or broiler. Pat beef dry and thread on four skewers, spacing evenly.
3. Grill kabobs over medium-hot coals for 10 to 12 minutes for medium-rare to medium, basting frequently with the marinade and turning once. Or broil four inches from the heat for 10 to 15 minutes for medium-rare.
SERVES: 4
Per serving: Calories 277, saturated fat 5 g, total fat 17 g, cholesterol 82 mg, sodium 1085 mg, carbohydrates 3 g, fiber 0 g, protein 26 g.
BEEF, TURKEY AND MASHED POTATO PIE
Cooking Time: 1 hour
Preparation Time: 30 minutes
INGREDIENTS
1 pound lean ground beef
8 ounces lean ground turkey
1 tablespoon olive or canola oil
2 large onions, coarsely chopped
2 cloves garlic, finely chopped
2 large carrots, coarsely chopped
1 can (28 ounces) crushed tomatoes
1/2 teaspoon dried thyme
1/8 teaspoon each salt and pepper
2 pounds sweet or all-purpose potatoes or rutabaga, peeled and sliced 1/2-inch thick
1/4 cup 1% low-fat milk
2 tablespoons chopped parsley
DIRECTIONS
1. Heat a Dutch oven over moderately high heat until hot. Add the beef and turkey and sauté, stirring frequently, about 7 minutes or until the meat is no longer pink and has released its juices. Remove from heat and spoon the meat into a sieve set over a bowl. Allow all the fat to drain from the meat for at least 10 minutes.
2. Meanwhile, in the Dutch oven, heat the oil over moderately high heat. Add the onions, garlic and carrots and sauté about 10 minutes or until softened and golden brown. Return the meat to the pan.
3. Stir in the crushed tomatoes, thyme, salt and pepper and bring to a boil. Cover and simmer, stirring occasionally, about 25 minutes or until a rich stew has formed.
4. Preheat the oven to 400° F. Meanwhile, simmer sweet potatoes in a pan of boiling water about 10 minutes or until tender. Drain, return to the saucepan, and mash them with the milk until smooth. Stir in the chopped parsley.
5. Transfer the meat mixture to a 13 x 9 x 2-inch baking dish and smooth out to an even layer.
6. Spread the mashed sweet potatoes over the meat and smooth the surface with a spatula. Bake 12 to 15 minutes or until heated through and bubbling around the edges.
SERVES: 6
Per serving: Calories 393, saturated fat 2 g, total fat 7 g, cholesterol 68 mg, sodium 360 mg, carbohydrates 52 g, fiber 8 g, protein 31 g.
SWEET-AND-SOUR SKEWERED SHRIMP
Cooking Time: 10 minutes
Preparation Time: 15 minutes
INGREDIENTS
1/2 cup barbecue sauce
1/4 cup lemon juice
1/4 cup pineapple preserves
4 teaspoons soy sauce
1/2 teaspoon ground ginger
30 uncooked large shrimp (about 2 pounds)
1/2 pound fresh mushrooms, halved
1 to 2 large green peppers, cut into 1-inch pieces
DIRECTIONS
1. In a small saucepan, combine the first five ingredients. Bring to a boil over medium heat, stirring frequently.
2. Remove from the heat; cool. Set aside 1/2 cup for basting. Place remaining sauce and shrimp in a glass or ceramic bowl, covered, in the fridge for 30 minutes.
3. Drain and discard marinade. Alternate the shrimp, green peppers and mushrooms on each of six metal or soaked wooden skewers.
4. Grill, uncovered, over medium-high heat for 2 minutes on each side. Turn and brush with reserved sauce. Continue grilling for 4 to 8 minutes or until shrimp turns pink, turning and basting several times.
SERVES: 6
Per serving: Calories 111, saturated fat 0 g, total fat 1 g, protein 10 g, carbohydrates 17 g, fiber 2 g, sodium 449 mg, cholesterol 54 mg
GRILLED SALMON STEAKS
INGREDIENTS
2 tablespoons white wine vinegar
2 tablespoons honey, Sucanat or agave nectar
1 tablespoon dill
3/4 teaspoon salt
4 salmon steaks (1-inch thick)
1/8 to 1/4 teaspoon pepper
Mustard Dill Sauce
3 tablespoons mayonnaise
3 tablespoons Dijon mustard
3 tablespoons dillweed
1 tablespoon sugar
4 teaspoons white wine vinegar
1/4 teaspoon pepper
DIRECTIONS
1. Combine the first five ingredients in a glass or ceramic dish. Add salmon. Turn to coat. Cover and refrigerate for 1 hour, turning occasionally.
2. In a small bowl, combine the sauce ingredients; cover and refrigerate. Drain salmon, discarding marinade.
3. Coat grill rack with cooking spray before starting the grill.
4. Grill salmon, covered, over medium-high heat for 5 minutes. Turn; grill 7 to 9 minutes longer or until fish flakes easily with a fork. Serve with the mustard dill sauce.
SERVES: 4
Per serving: Calories 388, saturated fat 3 g, total fat 19 g, protein 36 g, carbohydrates 0 g, fiber 0 g, sodium 865 mg, cholesterol 108 mg.
TUNA AND TOMATO PIZZA
Cooking Time: 10 minutes
Preparation Time: 15 minutes
INGREDIENTS
2 teaspoons olive oil, divided
1 onion, finely chopped
1 can (14 1/2 ounces) chopped tomatoes
1/2 teaspoon dried oregano
2 ready-made pizza crusts, about 8 1/4 ounces each
2 tablespoons tomato puree
1 can (7 ounces) tuna in spring water, drained and flaked
4 teaspoons capers
8 black olives, pitted and sliced
Salt and pepper
Fresh basil leaves to garnish
Pinch of sugar
DIRECTIONS
1. Preheat the oven to 425° F.
2. Heat 1 teaspoon of the oil in a small saucepan, add the onion, and cook over medium heat until softened, about 4 minutes. Add the tomatoes, their juice, oregano and Sucanat. Season with salt and pepper to taste, and simmer for 10 minutes, stirring occasionally.
3. Put the pizza crusts on two baking sheets. Spread 1 tablespoon of tomato puree over each crust. Spoon the tomato sauce over the pizzas, then add the tuna. Sprinkle with the capers and sliced olives, and drizzle the remaining olive oil over top.
4. Bake the pizzas until the crusts are crisp and golden, about 10 minutes. Sprinkle with torn basil leaves and serve immediately.
SERVES: 4
Per serving: Calories 449, fat 4 g, saturated fat 0 g, cholesterol 13 mg, sodium 740 mg, carbohydrates 80 g, fiber 7 g, protein 22 g.
SOUTHERN SEAFOOD GUMBO
Cooking Time: 35 minutes
Preparation Time: 25 minutes
INGREDIENTS
1 medium onion, chopped
2 celery ribs with leaves, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
1 tablespoon olive oil
1 bottle (46 ounces) spicy V8 juice
1 can (14 1/2 ounces) diced tomatoes, not drained
1/4 teaspoon chili or cayenne pepper
1 package (16 ounces) frozen sliced okra, thawed
1 pound catfish fillets, cut into 3/4-inch cubes
3/4 pound uncooked medium shrimp, peeled and de-veined
3 cups cooked long-grain rice
DIRECTIONS
1. In a large saucepan, sauté the onion, celery, green pepper and garlic in oil until tender. Stir in the V8 juice, tomatoes and chili pepper; bring to a boil. Reduce heat; cover and simmer for 10 minutes.
2. Stir in okra and catfish; cook 8 minutes longer. Add the shrimp; cook about 7 minutes longer or until shrimp turn pink. Place rice in individual serving bowls; top with gumbo.
SERVES: 12
Per serving (1 cup gumbo with 1/4 cup rice): Calories 180, fat 5 g, saturated fat 1 g, cholesterol 60 mg, sodium 512 mg, carbohydrates 22 g, fiber 3 g, protein 14 g.
PORK CHOPS STUFFED WITH APPLES AND PEARS
Cooking Time: 1 1/2 hours
Preparation Time: 20 minutes
INGREDIENTS
2 teaspoons olive or canola oil
2 leeks or 1 small onion, trimmed and sliced
2 tart apples, peeled, cored and diced
1 ripe pear, cored and diced
1/2 teaspoon dried sage
3/4 cup unsweetened apple juice
1/4 cup chicken stock
1/2 teaspoon finely grated orange zest
6 pork loin chops with bone, 1 inch thick (about 8 ounces each)
DIRECTIONS
1. Preheat the oven to 350° F.
2. In a saucepan, heat the oil over moderate heat. Add leeks and sauté 3 to 4 minutes or until softened and lightly browned. Add the apples, pear and sage. Sauté about 3 minutes. Stir in 1/2 cup apple juice and the stock. Bring to a boil, reduce heat and simmer, uncovered, about 2 minutes or until the fruit is slightly soft.
3. Drain the fruit mixture, reserving the liquid in the saucepan. Allow the fruit to cool slightly. Stir the orange zest into the fruit mixture.
4. Trim all the fat from the pork chops. Make a horizontal slit into the side of each chop until the knife blade reaches the bone. Move the knife back and forth to make a pocket about three inches long, taking care not to go through to the outside of the meat at any point. Stuff the fruit mixture into the pockets.
4. Coat a nonstick pan with cooking spray, add three chops, and cook on medium-high heat for 2 minutes on each side or until browned. Repeat with second batch.
5. Place the stuffed chops in a nonstick roasting pan, add the remaining apple juice and roast about 1 hour or until tender and the internal temperature of the meat is 170° F. Transfer the chops to a platter and cover with aluminum foil to keep them warm.
6. Spoon off most of the fat from the roasting pan. Stir in the reserved fruit poaching liquid and place over moderate heat. Bring to a boil, reduce heat and simmer, stirring to loosen the brown bits on the pan, about 3 minutes or until a rich sauce forms. Ladle overtop the chops on each plate.
SERVES: 6
Per serving: Calories 384, saturated fat 5 g, total fat 15 g, cholesterol 113 mg, sodium 133 mg, carbohydrates 21 g, fiber 3 g, protein 40 g.
MARINATED PORK ROAST
Cooking Time: 50 minutes plus standing time
Preparation Time: 10 minutes plus marinating time
INGREDIENTS
1/4 cup reduced-sodium soy sauce
1/4 cup grated onion
1 tablespoon canola oil
1 teaspoon lemon juice
3 garlic cloves, minced
3/4 teaspoon ground ginger
1 boneless whole pork loin roast (2 1/2 pounds)
1/4 cup white wine or chicken broth
1/4 cup honey
1 tablespoon brown sugar
DIRECTIONS
1. Combine the first six ingredients in a large glass or ceramic dish. Add pork roast and turn to coat. Refrigerate for 8 hours or preferably overnight, turning several times.
2. Drain and discard marinade. Place roast on a rack in a shallow, foil-lined roasting pan. Bake, uncovered, at 350° F for 25 minutes.
3. In a small bowl, combine the wine or broth and honey. Brush half over the meat. Bake 15 minutes longer. Brush with remaining honey mixture. Bake 10 to 20 minutes longer or until a meat thermometer reads 160° F. Let stand for 10 minutes before slicing.
SERVES: 9
Per serving (3-ounce serving): Calories 227, total fat 9 g, saturated fat 3 g, cholesterol 70 mg, sodium 195 mg, carbohydrate 10 g, fiber trace, protein 25 g.
A great cookbook will help you add variety and new tastes to your regular menu.
Photo by Paul Buceta