Great Biceps Workout

Source: Muscle & Fitness Magazine. May, 2010.

RECIPE: STUFFED CHICKEN CACCIATORE-Serves 4

Source: Better Homes and Garderns Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 4 skinless, boneless chicken breast halves
• ¼ cup loosely packed fresh basil leaves
• 3 tablespoon snipped oil-packed dried tomatoes
• 3 tablespoons grated parmesan cheese
• 2 tablespoons olive oil
• 1 medium onion, sliced and separated into rings
• 1 red sweet pepper, cut into thin strips
• 1 cup quartered small white mushrooms
• ¼ teaspoon crushed red pepper
• 1 14.5 oz can diced tomatoes with basil, oregano, and garlic
• 1 teaspoon dried oregano
• 1 cup (when dry) hot cooked brown or wild rice

Method:

• Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly into a rectangle about ¼ inch thick. Remove plastic wrap.
• Divide basil leaves, dried tomatoes, and 2 tablespoons of grated parmesan cheese evenly among chicken pieces. Fold in the side edges; roll up from bottom edge. Secure with wooden toothpick.
• In a large ovenproof skillet, cook chicken rolls in hot oil over medium0high heat about 5 minutes or until lightly brown, turning once. Remove from skillet; set aside.
• Add onion, sweet pepper, mushrooms, and crushed red pepper to skillet; cook for 5 minutes. Add tomatoes and oregano: cook 8-10 minutes or until vegetables are tender. Return chicken to skillet. Spoon some sauce over chicken; sprinkle with remaining 1 tablespoon cheese.
• Bake in a 375 degree oven about 15 minutes or until chicken is no longer pink (170 degrees F). Remove toothpicks. Serve chicken and sauce with rice.

Per Serving: Approximately 400 cal, 11 g fat (2 g saturated fat) 86 mg cholesterol, 698 8mg sodium, 36 g carbohydrates, 41 g protein.

RECIPE: CRAB, MANGO, & AVACADO SALAD WITH CITRUS DRESSING.

Source:

Bon Appétit | July 2007Read More http://www.epicurious.com/recipes/food/views/Crab-Mango-and-Avocado-Salad-with-Citrus-Dressing-238776#ixzz0lJztFlXw

Ingredients:

• 3 tablespoons orange juice
• 1 tablespoon fresh lime juice
• 1 tablespoon honey
• 1 teaspoon grated orange peel
• 3 tablespoons olive oil
• 1/2 red onion, sliced paper-thin
• 1 pound fresh lump crabmeat, picked over, separated into chunks
• 1 large (15- to 16-ounce) mango, peeled, pitted, sliced
• 1 large avocado, halved, pitted, peeled, sliced
• 12 large Boston lettuce leaves

Method:

• Combine first 4 ingredients in small bowl; whisk in oil. Season dressing with salt and pepper. Mix in onion; let marinate 15 minutes.
• Combine crabmeat, mango, and avocado in large bowl. Gently mix in dressing. Overlap ends of 3 lettuce leaves in center of each plate, forming bowl. Mound salad in lettuce bowls and serve.

Preferred Modifications (Bernd & Lori Stephan)

• Add more lime juice.
• Use minced shallots (1-2 Tbs) in place of the onions.
• Dice both the mango and avocado instead of slice.
• Add diced bell pepper. Add chili sauce (or tabasco) for heat.
• Add chopped cilantro.
• Use Belgium endive leaves instead of Boston lettuce.
• You can also replace the bell pepper with diced jicama.

RECIPE: LEMON AND CURRY MARINATED CHICKEN-Serves 8-10 (4oz Servings)

Ingredients:

• 2-2.5 lb boneless & skinless chicken breasts
• 1/8 cup olive oil
• 1 medium-sized lemon
• 4 cloves of garlic
• 1/3-1/4 of a medium-sized shallot
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon black pepper
• ½ teaspoon red chile pepper

Method:

• Use a food processor or blender to puree olive oil, lemon, garlic, shallot, curry powder, cumin, and and black pepper. Pour Ingredients over chicken in a zip-lock freezer bag and leave in refrigerator for 1 hour to marinade.
• Heat oven to 350 degrees.
• Pour contents of freezer bag into a large glass Pyrex baking dish and bake for 40-50 minutes (or until cooked thoroughly).

RECIPE: GARLIC & BASIL-MARINATED CHICKEN-Serves 8-10 (4 Oz Servings)

Ingredients:

• 2-2.5lb boneless & skinless chicken breast
• 1/8 cup olive oil
• 1 orange
• 4 oz fresh basil leaves (no stems)
• 4 cloves of garlic
• 1/3-1/4 of a medium-sized shallot
• 1 teaspoon black pepper

Method:

• Use a food processor or blender to puree olive oil, orange, basil, garlic, shallot, and black pepper. Pour Ingredients over chicken in a zip-lock freezer bag and leave in refrigerator for 24 hours to marinade.
• Heat oven to 350 degrees.
• Pour contents of freezer bag into a large glass Pyrex baking dish and bake for 40-50 minutes (or until cooked thoroughly).

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• In order to gain weight in the form of muscle mass, two factors are of most importance: diet and resistance exercise. Additional calories are needed in order to accomplish this goal during resistance exercise. If all additional calories consumed are used for muscle growth, then approximately 2,500 of extra kilocalories are required for one pound of desired increase in lean muscle growth per week. Therefore 350-700 additional kcal calories more than daily requirements would support this mass gain and the necessary energy requirements for training.
• This increase in calories can be accomplished by increasing meal sizes, eating more frequently, or by choosing higher-calorie foods. Ideally, one should be eating at least 5 times per day. Meal replacement drinks are a great way to achieve results for those who find it difficult to consume this many meals per day.
• Muscle gains require increased amounts of protein. These needs are estimated to be 1.5-2g/kg of body weight per day.

Recipe: MUESLI-Serves 8 (1 Cup) Servings

Ingredients:

• 2/3 cup uncooked quick cooking oats
• 2/3 cup 1% milk
• 2/3 cup nonfat plain yogurt
• 2 teaspoons pure vanilla extract
• 1 cup orange juice
• 2/3 cup chopped almonds
• ¼ cup honey
• 2 cups thinly sliced peaches, nectarines, mangoes, apples, or apricots
• 1 cup strawberries, raspberries, or blueberries

Method:

• In a large bowl, combine oats, milk, yogurt, and vanilla. Let sit for 5 minutes to soften oats.
• In a small bowl, combine orange juice, chopped nuts, and honey. Slice fruit and add to orange juice mixture. Add berries. Stir into yogurt mixture and mix well. Serve chilled.