| IFBB Lightweight
Join Date: Apr 2005 Location: WINDSOR, CANADA Age: 28 Posts: 1,782 Rep Power: 0 
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World Record Chicken Stir Fry
4 chicken breasts
1 tbsp. chili oil
1 tsp. crushed red pepper
½ tsp. sesame seeds
½ tsp. dry mustard seeds
½ tsp. black pepper
1 tsp. of minced ginger
1 med. white onion
1 sm. green bell pepper
1 sm. red bell pepper
2 cups of broccoli
DIRECTIONS: Rinse chicken thoroughly with water and allow to dry. Cut Chicken into strips to the size of your liking. Turn large wok on high heat. Spray with Pam cooking spray. Add in chili oil next. Cook chicken breasts until lightly browned. Reduce the heat to medium/low and let it simmer. Now add in the crushed red peppers, sesame seeds, black pepper and ginger to the mix. When chicken is almost done you can add in the broccoli, green/red pepper and onion combo to the chicken. You can add in a low sodium soy sauce if taste is desired. This dish can be served alone or with steamed rice.
Get Jacked Protein Pancakes
2 cups of egg substitute
1 cup of dry quick oats
1 teaspoon of vanilla extract
1 teaspoon of baking powder
5-8 packets of Sucralose
Pam cooking spray
DIRECTIONS: In a large mixing bowl mix all ingredients thoroughly. Let mixture settle for three to five minutes. Using one-quarter of mixture for each pancake. Drop batter onto a nonstick pan coated with cooking spray. Cook it in the same manner like a regular pancake. Cook the pancakes over medium heat until one side is browned. Then flip and cook the other side. This recipe will make 4 -5 pancakes.
Delicious Power Eggs on the Go
12 boiled eggs
4 oranges
6 tablespoons of extra virgin olive oil
4 tablespoons wine vinegar
A pinch of salt
DIRECTIONS: Cut all the eggs and 2 of the oranges in pieces. Put them in a salad bowl. Squeeze the other 2 oranges to get the juice from them. Add the orange juice to the oil, vinegar and salt. Stir until mixed properly. Poor concoction over the eggs and sliced oranges. Mix well and leave it in the fridge to slightly chill.
Guilt Free Banana Cream Cheesecake
1 fat-free graham cracker crust
8-10 ounces fat free cream cheese
1/2 cup Sucralose
2 large bananas
1 teaspoon of lemon juice
1 package of sugar free/fat free banana pudding
DIRECTIONS: Boil a small pot of water. Dissolve Banana pudding in the boiling water. Cool for 1-3 minutes. In small mixing bowl mix together the cream cheese and Sucralose. Next blend the banana pieces in a blender and add lemon juice. Now add this to the cream cheese mixture. Next beat this mixture until it is very fluffy.You can now add the cooled pudding and whip it thoroughly. Pour this mixture into the crust. Now pre heat the oven to 375 degrees. Bake it at 375 for 15 minutes. Lower the heat to 200 degrees (F) and bake for another 30-45 minutes. Take out of oven. Let it cool for 1 hour. Now place in the fridge for 6-8 hrs to chill.
Power It Up Chicken Pasta
1 pound of whole wheat Fusili pasta
1 pack of raw spinach
1 quart of grape tomatoes
1 pack of low fat chicken sausage
1 clove of garlic
1 small onion
olive oil
DIRECTIONS: Warm a couple of tablespoons of olive oil and sauté the chopped onion. When the onion is clear add the chicken sausage. Make sure it is taken out of the casing and broken into pieces. Next sauté it with the onion. Once it is cooked put it on the side. Now add a couple of tablespoons of olive oil. Add some garlic, the tomatoes, and the fresh spinach. Make sure the spinach is broken up into small pieces. Sauté the tomatoes and spinach until they are cooked. Now add in the chicken sausage. Mix the combo and serve.
Killer Buffalo Power Wings
1 cup of all purpose flour
2 teaspoons salt
1/4 teaspoon ground black pepper
1/4 teaspoon of cayenne pepper
1/4 teaspoon of paprika
1/4 cup of egg substitute
1 cup of skim milk
2 boneless skinless chicken breasts
Pam spray
1/4 cup of hot sauce
2 tablespoons of fat free butter
Fat Free blue cheese dressing on the side for dipping
Preheat oven to 475
Combine flour, salt, peppers, and paprika in a bowl
Whisk egg and milk together in another bowl
Slice chicken into bit size pieces.
Dip each piece of chicken into milk and egg, then into breading bowl. Repeat process so each piece is double coated.
Coat a cooking sheet generously with Pam, place chicken on, then add a light coat of Pam to prevent sticking.
Bake chicken for 10-12 minutes or until it browns. Crank up heat to Broil for 2-4 minutes, or until coating becomes golden brown and crispy.
As the chicken cooks, combine the hot sauce & butter in a sauce pan. Do this until it bubbles then reduce the heat.
Place chicken in hot sauce and stir until coated.
Blueberry Apple Atomic Protein Pancakes
1 cup of peeled, sliced and cooked Granny Smith apple
1 cup blueberries
2 egg whites
3/4 cup of Instant Oatmeal
1/2 cup multi-grain pancake mix
2 scoops Vanilla Whey Protein
2 Tablespoons vanilla or plain non-fat yogurt
1 Tablespoon cinnamon
1 Tablespoon vanilla extract
1/4 cup cold water
Pam cooking spray
These ingredients will be needed for toppings:
Strawberries, Blueberries, Bananas, Kiwis, Pineapple, Non-fat Vanilla or Plain Yogurt, Cinnamon.
DIRECTIONS: Prepare the filling - Wash, peel, decor and slice apples into small pieces. Next place the apples in a small bowl and microwave on high for two minutes. Rinse the blueberries well and put them to the side. Beat egg whites and set them aside. Prepare the batter by combining all the ingredients in a large bowl. Combine the oatmeal, pancake mix, vanilla whey protein mix, yogurt, cinnamon and vanilla extract. Gradually stir in the egg whites, apples and water. Mix this formula until it has a thick consistency. If the batter is too thick, add a little more water. If it's too thin then add a little more oatmeal. Gently add in the blueberries.
Preheat non-stick sprayed large skillet on stovetop over medium heat. Now place the two to four large spoonfuls of batter in heated skillet. The pancakes should be approximately three to four inches in diameter. Check pancakes in a few minutes by sliding spatula under and looking for desired color. Flip the pancake and repeat to other side. Top the pancakes with your fruit combo and sprinkle with cinnamon if you like You can eat these pancakes with honey or maple syrup. I even eat them with peanut butter and other times I use different kinds of yogurt. This will make 4-6 pancakes.
Conclusion: So here you have some of my favorite nutrient dense power packed recipes which will keep you fuelled up for those tough training sessions. Although, I always state that you should eat healthy, it doesn't mean you have to live on rice cakes and water. There are many power packed recipes that powerlifters can incorporate to provide variety in their nutritional plan. Healthy doesn't have to mean boring. So get in the kitchen, get out your ingredients and start cooking! So until next month lift heavy, train hard, take your vitamins and eat BIG!
Anthony Ricciuto: Current Sports Nutrition and Science Editor for Powerlifting USA magazine. Anthony set a W.N.P.F. Drug free Teenage (14-16 years class) World Record in the Deadlift of 500 pounds in the 220 class that still stands today. Anthony no longer competes in Powerlifting but is a dedicated strength coach and sports nutritionist. He has also served as the Head National Coach for the Canadian Powerlifting Team at the World Championships for 5 years. Anthony specializes in working with strength athletes of different sports for training and nutritional program design.
Disclaimer: Before beginning any exercise program, consult with your physician to ensure that you are in proper health. These are not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner. No liability is assumed by QFAC for any of the information contained herein.
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