stylish nupe

Ok i read somewhere that Duke and others don't eat right and people always put up different things to eat like lean beef, chicken breast, pasta, so on and so forth, but nobody ever tells how to cook it. We should start like a TML style cook book to help people out. Simple meals that you don't have to be Martha Stewart to do it. The way I cook I cook alot at once because i dont want to cook everyday. I make enough to last me just about every 3 days so i only have to cook 2 maybe 3 times a week. I'm not a professional chef so i wont give totally proper mesurements when it comes to seasoning so just try any amout its trail and error type of thing until you get the combo you like. I will start


THIS MEAL CAN BE EATEN WITH TOSTITOS AND TASTE GREAT. IT ALSO HAS ALL THE VEGGIES, PROTIEN, AND CARBS THAT YOU WILL NEED IT WILL BE ENOUGH TO LAST 2 FULL DAYS OF DINNER AND LUNCH ADD MORE RICE AND BEEF AND YOU CAN HAVE MORE

TOTAL TIME TAKEN ABOUT 25 MIN

Main Ingredents Fyi this Whole Meal cost less than $10

1 CAN TOMATO PASTE
1 LB GROUND BEEF
White Rice
Spanish Rice
Bag of Frozen mixed Veggies (better to use fresh veggies but im lazy)

Spices Needed
chilli powder, season all, cayenne pepper, paprika, ground cinnamon, sugar, hot sauce

Step 1. USE THE CAN OF TOMATO AND LET IT SIMMER OVER A MEDIUM FLAME (FILL THE CAN THAT IT CAME OUT OF AND FILL IT 3/4 WITH WATER)

STEP 2. MIX ALL THE SPICES IN WITH THE TOMATO PASTE AND STIR. USE VERY LITTLE HOT SAUCE AND CINNAMON. THE ONES TO USE THE MOST OF ARE CAYENNE AND SUGAR FOR THE GOOD BALANCE OF SPICY AND SWEET

STEP 3. I USE THE QUICK RICE THAT YOU PUT IN THE MICROWAVE THAT COMES IN A STEAM BAG SO I DO THE WHITE RICE THEN THE SPANISH RICE. THEY ARE IN THE FROZEN FOOD SECTION.

STEP 4. PUT BOTH TYPES OF RICE IN A POT

STEP 5. I USE THE VEGGIES YOU JUST PUT IN THE MIRCOWAVE AND LET THEM STEAM IN THE BAG, THEN OUT IT IN THE POT WITH THE RICE

STEP 6. BROWN THE BEEF SEASON WITH THE SPICES USE THEM ALL EXCEPT CINAMON, SUGAR, AND HOT SAUCE

STEP 7. ONCE THE MEAT HAS BEEN BROWNED PUT IT IN WITH THE RICE AND VEGGIES

STEP 8. BY NOW THE PASTE SHOULD HAVE THINNED UP ALITTLE YOU DON'T WANT IT TO THIN SO I SHOULD STILL BE KIND OF THICK AND HOT.

STEP 9. PUT IT IN THE POT WITH ALL THE OTHER INGREDIENTS AND STIR

STEP 10. LET THE POT SIMMER A LITTLE SO THE FOOD WILL STAY HOT AND BLEND IN TOGETHER A LITTLE BIT. THEN EAT

U CAN EAT THIS DISH ALONE OR ON TOP OF CHIPS LIKE I SAD EARLIER IT WILL FILL YOU UP ALSO


ON A SIDE NOTE FOR THOSE WHO DON'T EAT BREAKFAST HERE IS WHAT I DID WHEN STARTED PUTTING ON WEIGHT AND IT HELPED ME OUT ALOT. I NEVER USED TO EAT BREAKFAST BECAUSE OF TIME BUT NOW IT TAKES ME 2 MIN TO MAKE MY BREAKFAST

(NOTE I BOIL MY EGGS LIKE 8 AT A TIME SO I DONT HAVE TO COOK THEM EVERY MORNING I BOIL THEM WHILE WATCHING TV OR JUST CHILLING AT NIGHT DURING MY DOWN TIME. )

2 BOILED EGGS (1 OF THEM I THROW THE YOLK OUT AND JUST EAT THE WHITE)

2 PACKETS APPLE CINAMON OATMEAL

FRUIT CUP

CRANBERRY JUICE

IF YOU NOTICE THE ONLY THING I HAVE TO COOK IS OATMEAL WHICH TAKES NO TIME I CAN COOK THAT UP PUT IT IN A CONTAINER AND EAT BREAKFAST IN THE CAR SO I WONT HAVE TO WASTE TIME IF IM IN A RUSH.


HOPE THIS HELPS PEOPLE CAN'T WAIT TO SEE OTHERS IDEAS.

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I hate Philly the city but Love the Eagles weird aint it


PS2: nastynupe EB

WhatsReallyGood

good idea on this thread

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Human Crack in the Flesh. Im the last of the best. One word to describe me? Spectacular, Yes.
Xbox GT: THEFRIDGE420

WhatsReallyGood

ok simple ass recipe but it turns out to be a real nice meal to grub on and its got some nourishment

all you need
mac and cheese
milk
tuna
butter
salt
frozen peas, corn, carrots, etc (optional)

anyways boil the macaroni up in a pot, drain the macaroni, melt a nice piece of butter in the pot, throw in the mac with the cheese sauce mix the milk and then throw in a can of tuna and if you got some of the veggies put them in too it really puts the meal over the top. simple as **** but it makes a much better deal than just macandcheese.

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Human Crack in the Flesh. Im the last of the best. One word to describe me? Spectacular, Yes.
Xbox GT: THEFRIDGE420

Chumpzilla21

This is a real good idea.

The Legend Killer

I must have about a hundred recipes I can share myself. I will add to this post if everyone is interested. They are all easy to make and you don't have to be a gourmet chef in order to make these healthy delicious meals.

hurrican3

i got mad recipes also i will put up ..btw nupe nice recipes.. for those that want an even healtier option .. u can sub brown rice for either white or spanish rice .. also anything that uses sugar u can change to splenda

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hurrican3

Brown Rice and Vegetable Pilaf

1 1/2cups brown rice
3cups chicken broth
3tablespoons unsalted butter
1/2teaspoon oregano
1/2teaspoon marjoram
1/2teaspoon summer savory
5tablespoons butter
1cup fresh snow peas, sliced
1cup broccoli florets
1cup green onions, thinly sliced
1 1/2teaspoons fresh gingerroot, grated
2tablespoons lemons, rind of, Grated
3/4cup coconut, Grated, toasted

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hurrican3

main course
meat
Apricat Chicken
4 skinless chicken breasts
1 large red chili pepper-finely chopped
1/2 jar apricot preseirves
Chili powder
Fresh cracked black pepper

Heat oven to 375 degrees. Place chicken breasts in a glass baking dish. Mix apricot preseirves, chopped chili pepper, and cracked pepper--heat on the stove until warmed through. Sprinkle chicken with chili powder and baiste with a light coating of apricot sauce. Bake for 35 minutes. Coat chicken with the rest of the sauce and bake for an addetional 10 minutes or until chicken is done.

side dish
Mashed Sweet Potatoes
4 pounds sweet potatoes
1 stick butter at room tempurature you can use non fat butter or butter made from flax
seed oil.
1/3 cup orange liqueur
Grated zest of 2 oranges
1/2 cup tangerine juice
1/4 cup firmly packed light brown sugar
1 tsp ground cinnnamon
1 tsp ground ginger
Scrub potatoes and place in a large saucepan, add water to cover. Bring to boiling over medium heat, lower heat. Simmer 1/2 hour or until just tender, drain. Peel when cooled. Preheat oven to 350 degrees. Butter a 6 cup baking casserole dish. Place potatoes in large bowl, mash with potato masher. Add butter, orange liqueur, tangerine zest and juice, brown sugar, cinnamon and ginger. Beat until smooth with an electric beater. Spoon into baking dish. Bake 1/2 hour until top is golden

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hurrican3

some protein shakes for those of u that think reg protein shakes are nasty

(Lean Mass Gain)

* 12 oz. water
* 4 ice cubes
* 1 tablespoon heavy cream
* 1 tablespoon cream of coconut
* 2 scoops chocolate protein powder

Tangerine Cream:

(Maximum Fat Loss or Lean Mass Gain)

* 12 oz. Tangerine Diet Rite
* 4 Ice Cubes
* 1 to 2 tablespoons heavy cream
* 1 to 3 scoops vanilla protein powder

Root Beer Float:

(Maximum Fat Loss or Lean Mass Gain)

* 1 can Diet A&W Root Beer
* 1 to 2 tablespoons Heavy Cream
* 4 ice cubes
* 1 to 3 scoops vanilla protein powder

Pineapple Blast:

(Lean Mass Gain Fat Burning and off Season)

* 4 ice cubes
* 12 oz. water
* 2 scoops vanilla protein powder
* 1/2 cup pineapple chunks

Pina Colada Passion

(Lean Mass Gain Fat Burning and Off Season)

* 12 oz. water
* 4 ice cubes
* 3 scoops vanilla protein powder
* 1/3 cup Pineapple chunks
* 2 tsp. Coconut extract

Ultra Oatmeal: (mix ingredients after cooking)

(Lean Mass Gain Fat Burning and Off Season)

* 1 serving cooked plain oatmeal (1/2 cup precooked)
* 1 to 1½ scoops vanilla protein powder

Power Fudge: Vanilla or Chocolate

(Lean Mass Gain Fat Burning)

* 1 scoop chocolate or vanilla protein powder
* 3 to 4 tablespoons heavy whipping cream
* *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Peanut Butter Muscle Balls:

(Lean Mass Gain Off Season)

* Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.

Chocolate Banana Shake

* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Banana Shake

* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Strawberry Blast

* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Vanilla Banana Creamy

* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water or whole (or 2%) milk
* 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Rasberry Chocolate Thick

* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of whole (or 2%) milk
* 6 ice cubes
* 8 rasberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Banana Cheerio Quickfast

* Great for a super fast morning meal
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* 3/4 cup cup or original cheerios
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 to 2 peeled oranges
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blueberry Blaster

* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 20-30 blueberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Mocha Surprise

* Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.

Orange Tangy

* Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.

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hurrican3

2. Tropical Delight
• 1 scoop of Strawberry protein powder
• 1 cup of mixed berries (blueberries, raseberries, strawberries etc)
• 1 cup of orange juice
• 4 ice cubes

3. Mr. T
• 2 scoops of chocolate protein powder
• 3 egg whites (Raw)
• 1 banana
• 2 cups of soymilk
• 4 ice cubes


4. Sweet Heaven
• 1 scoop of chocolate protein powder
• 1 tsp of peanut butter or almond butter
• 1 tsp honey
• 1 tsp of coacoa powder
• 1 banana
• 1 cup of non-fat soymilk
• 4 ice cubes



CINNAMON MOCHA PROTEIN SHAKE

1 scoop of Anywhey protein powder
1 cup of 1%, skim, Lactaid, Rice, or Soy milk
¼-½ packet of sugar free chocolate Carnation instant breakfast, sugar free cocoa, or 1 tbsp. of sugar free Hershey syrup
½ tsp. cinnamon
1 tsp. decaffeinated instant coffee


DREAM CREAM PROTEIN SMOOTHIE


1 scoop of Anywhey protein powder
¼ cup of orange Gatorade or orange Crystal Light
1 cup 1%, skim, Lactaid, Rice, Soy milk
¼-½ packet of sugar-free vanilla Carnation instant breakfast
1 tsp. orange flavoring (optional)


BANANA SPLIT PROTEIN SHAKE

1 scoop of Anywhey protein powder
¼-½ packet of sugar-free vanilla or chocolate Carnation instant breakfast
½ banana
2 cubes of fresh pineapple or 1 slice canned pineapple in its own juice
1-2 strawberries fresh or frozen
3 ice cubes


CHOCOLATE MOCHA MINT PROTEIN SHAKE

1 scoop of Anywhey protein powder
¼-½ packet of sugar-free chocolate Carnation instant breakfast
1 tsp. instant decaffeinated coffee
2 drops of peppermint extract
1 cup 1%, skim, Lactaid, Rice, Soy milk
2 ice cubes


KEY LIME PIE PROTEIN SHAKE

1 scoop Anywhey protein powder
¼-½ packet of sugar-free vanilla Carnation instant breakfast
1-2 tsp lime juice
1 graham cracker (~2-3 small squares)
2-3 ice cubes
1 cup 1%, skim, Lactaid, Rice, or Soy milk


STRAWBERRY BANANA FROST MILK SHAKE

1 scoop Anywhey protein powder
¼-½ packet of sugar-free strawberry Carnation instant breakfast
½ banana and 1-2 fresh or frozen strawberries
2-3 ice cubes
1 cup 1%, skim, Lactaid, Rice, or Soy milk


EGGNOG PROTEIN SHAKE

1 scoop Anywhey protein powder
¼-½ packet of sugar-free vanilla Carnation instant breakfast
½ tsp. allspice
1 graham cracker (~2 small squares)
2-3 ice cubes
1 tbsp. sugar-free vanilla Coffee Mate creamer
1 cup 1%, skim, Lactaid, Rice, or Soy milk


TROPICAL FRUIT BREEZE PROTEIN SHAKE

1 scoop Anywhey protein powder
¼-½ packet of sugar-free strawberry Carnation instant breakfast
~2 slices of frozen peaches
2 chunks of fresh pineapple
3 ice cubes
1 cup 1%, skim, Lactaid, Rice, or Soy milk


PROTEIN FRUIT SMOOTHIE

1 scoop of Anywhey powder
½ cup low-fat plain or vanilla yogurt
2 fresh or frozen strawberries or any other fresh or frozen berries
½ banana
3 ice cubes
¼ cup 1%, skim, Lactaid, Rice, or Soy milk
1 packet Splenda or any other sugar substitute desired


HAZELNUT MOCHA CAPPUCCINO SHAKE

1 scoop Anywhey protein powder
¼-½ packet of both vanilla and chocolate sugar-free Carnation instant breakfast
½ cup water
1 cup 1%, skim, Lactaid, Rice, or Soy milk
3-4 drops of Hazelnut mocha sugar-free flavoring by Bariatric Advantage products
2 tsp. of decaffeinated instant coffee
2-3 ice cubes


SNICKERS BAR MOCHA PROTEIN SHAKE

1 scoop Anywhey protein powder
½ cup cold decaffeinated coffee
½ cup 1%, skim, Lactaid, Rice, or Soy milk
3-4 drops of sugar-free caramel flavoring Bariatric Advantage products
¼-1/2 packet of sugar-free chocolate Carnation instant breakfast
3 ice cubes
1 tsp. butternut flavoring extract


BUTTERMILK FRUIT SHAKE

1 scoop Anywhey protein powder
1 cup buttermilk
½ cup frozen fruit
1tsp vanilla flavoring extract
1 packet of Splenda or any other sugar substitute



BOYSENBERRY SMOOTHIE

1 scoop Anywhey protein powder
1 cup fresh or frozen boysenberries
1 cup plain or vanilla low-fat yogurt
1/3 cup 100% apple juice
3-4 ice cubes



FROZEN FRUIT GLAZE PROTEIN SHAKE

1 scoop Anywhey protein powder
¼-1/2 packet of vanilla sugar-free Carnation instant breakfast
½ cup water
½ cup 100% orange juice
½ banana
2-3 frozen or fresh strawberries
2-3 ice cubes


PEANUTBUTTER AND BANANA PROTEIN SHAKE


1 scoop Anywhey protein powder
1 cup 1%, skim, Lactaid, Rice, or Soy milk
1-2 tbsp. Skippy Natural peanut butter
½ banana
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hurrican3

main corse
Peanut Gingger Chicken
12skinless chicken thighs about 3 lbs
1/2cup hot water
1/2cup creamy peanut butter/or skippy all natural creamy peanut butter 1/4cup chili sauce you can pick witch kind you want any were from mild to extra hot
1/4cup soy sauce
2tablespoons vegetable oil/or extray vergin olive oil
2 tablespons vinegar
4garlic cloves, minced
2teaspoons grated fresh ginger or 1/2 teaspoon ground ginger
1/4teaspoon ground red pepper
side dish

brown rice stir fry that will go good with this shicken
1cup brown rice
3 cups water
1red onion
1green pepper
1carrot
1cup green peas
1/2cup corn
using non fat PAM, fry the chopped onion, shreadded carrot and chopped pepper
place rice, water, salt and pepper to taste, the fried ingredients and the peas and corn in an oven dish cover and bake in the heated owen (300F) for minimum 40 minutes or until rice is soft

veg
Broccoli

1(1 lb.) pkg. frozen broccoli spears
1Tbsp. vegetable oil/or extra virgin olive oil.
1medium yellow or red bell pepper,
cut into thin strips
1cup ranch salad dressing/fat free if you like
1Tbsp chopped fresh dill or
1tsp. dried dill weed
1tsp. prepared horseraddish
1tsp. honey
1/4tsp. garlic powder
Shredded fresh Parmesan cheese,
if desired
Fresh dill sprigs, if desired
Cook broccoli Drain; keep warm. Menwhile, heat oil in large skillet over medium heat until hot. Add bell pepper; cook and stir 5 minutes or until bell pepper is crisp-tender. Drain; cover to keep warm.In small saucepan, combbine salad dressing, dill, horseraddish, honey and garlic powder; mix well. Cook over medium heat for 2 minutes or until thoroughly heatted, stirring constantly. DO NOT BOIL.To serve, arrange broccoli spears on serving platter. Top with bell pepper. Spoon sauce over top. Garnish with cheese and dill sprigs.

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hurrican3

here is a heathier version if u must eat junk food .. still not the best but mych better
Chocolate Cheesecake

1 (5.25 ounce) package sugar-free chocolate graham crackers, crushed
1/3 cup reduced-calorie margarine, melted
1/4 teaspoon ground cinnamon
Cooking spray
1 (.25 ounce) envelope unflavored gelatin
1 cup fat-free milk
2 1/2 (8 ounce) packages 1/3-less-fat cream cheese (Neufchatel), softened
2 teaspoons vanilla extract
14 tablespoons granulated sugar substitute with aspartame (such as Equal Spoonful)
1/4 cup unsweetened cocoa
5 (0.6 ounce) sugar-free chocolate wafer bars, coarsely chopped (such as Sweet 'N Low)


Combine first 3 ingredients, stirring well. Press into bottom and 1 inch up sides of a 9-inch springform pan coated with cooking spray. Bake at 350 degrees for 8 minutes. Remove from oven; let cool on a wire rack.
Sprinkle gelatin over milk in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 2 minutes. Let cool slightly.
Beat cream cheese at medium speed of an electric mixer until creamy. Add vanilla, beating well. Add gelatin mixture, beating until smooth. Add sugar substitute and cocoa; beat just until blended. Pour mixture into prepared crust. Cover and chill at least 3 hours or until set. Before serving, top with chopped wafers.

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hurrican3

Cajun Steak
4 (4 oz.) steaks
¼ tsp. paprika
¼ tsp. garlic powder
¼ tsp. dry mustard
¼ tsp. ground sage
¼ tsp. ground cumin
1/8 tsp. pepper
¼ tsp. onion powder
1 tsp. low fat margarine, melted
1 tsp. parsley flakes
1/8 tsp. garlic powder
2 or 3 drops of hot pepper sauce

Combine the first 8 spices on waxed paper.
Coat both sides of steaks.
Grill on outdoor grill or broil in oven 4 inches from broiler.
Turn once.
Prepare sauce of margarine, flakes, garlic powder and hot sauce.
Spoon over steaks before serving.

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hurrican3

Seared Tuna
4 medium , Tuna Steaks
1 large , Lime Zest and Juice
2 teaspoon(s) , Thyme Leaves
1/2 teaspoon(s) , Pepper
1/4 teaspoon(s) , Salt
1/2 cup(s) , Olive Oil
Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 1/2 teaspoons), then squeeze the juice and set aside.
In a small bowl, combine lime zest, thyme, pepper and salt; stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.
Using a heavy bottomed sauté pan or a cast-iron pan, warm the olive oil. Increase the heat to high and place the tuna in the pan. Sear for 1 minute, then turn over carefully, reducing the heat to medium. Sear the other side for 1 more minute until medium rare. (Do not overcook the tuna or the meat will become dry and lose its flavor.) Pour the lime juice over the tuna steaks right after you take them from the stove, then serve.
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hurrican3

BBQ Grilled Salmon Teriyaki
4 salmon fillets, 2 lbs. total
2 tablespoons teriyaki sauce
2 garlic cloves, smashed and chopped
2 tablespoons olive oil
2 tablespoons lemon juice
salt
pepper



Preheat grill to medium.
Mix all ingredients together except for the fish.
Pour mixture over the fish and let marinate for 15 minutes.
Remove fish from the marinade and save to baste with.
Place salmon on the grill, skin side down, and cook 7-8 minutes with cover of grill down.
Turn fish over and cook another 7-8 minutes, basting occasionally with marinade.
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hurrican3

Baked Chilean Sea Bass
1 lb chilean sea bass fillets
olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon cajun seasoning (Tony's is my favorite)




Preheat the oven to 425 degrees.
Clean the fish.
Put skin side down on a baking sheet.
Rub olive oil on the fish and coat with the salt, pepper, and Cajun seasoning.
Bake for 20-25 minutes.

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hurrican3

Chicken Breasts With Tomato Basil Cream

4 boneless skinless chicken breasts
2 tablespoons butter
2 teaspoons finely chopped fresh garlic
1/4 teaspoon salt
1/4 teaspoon fresh coarse ground black pepper
1 cup tomatoes, red, yellow and or orange, coarsely chopped
1/4 cup coarsely chopped fresh basil leaves
1/2 cup whipping cream
fresh basil leaves, if desired

# In 10-inch skillet heat extray virgin olive oil until sizzling; stir in garlic, salt and pepper. Add chicken breasts. Cook over medium-high heat, turning once, until golden brown (8 to 12 minutes).
# Add tomatoes, 1/4 cup basil and whipping cream. Continue cooking, stirring occasionally, until sauce is heated through (4 to 5 minutes).
makes 4 servings each serving has
Calories 294
Total Fat 18.3g
Carbohydrate 3.3g
Protein 28.5g

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