Skiman
Super Freak
More MEALS SONS!!!!!
Chicken+carbs for days
Ingredients
8 boneless, skinless chicken breasts
10 medium potatoes, cubed
3 cups white rice uncooked
8 oz. can vegetarian chili beans
8 oz. can garlic tomatoes seasoning (to taste)
cooking spray (olive oil)
Directions
Cook rice according to package directions, and then set aside. Grill the chicken breasts in your BBQ or grill, or broil them in the oven under the broiler. Cut into 1/2 inch strips. While the chicken and rice are cooking, bring water to a boil with the potatoes in a large pot, reduce heat to medium-low and cook for 20 minutes. Combine chili beans and tomatoes in a large pot, add seasoning and let simmer. Add chicken, rice and potatoes, and cook for another 5 minutes. Serves four.
Nutrional Information
Cal 580
Protein 59 g
Carbs 76 g
Fat 3 g
Ground Turkey, Eggs, Hot Sauce
Ingredients
2/3 cup(5 oz) 99% lean ground turkey or 93% if you like a lil bit of taste, cooked
5 whole large eggs
Hot Sauce (optional)
Seasoning (to taste)
Cooking Spray (Olive oil)
Directions
In a skillet coated with cooking spray, scramble the eggs and then add the cooked ground turkey, stirring for 2-3 minutes. Top with seasoning and hot sauce to taste, and cook for another 2 minutes. Serves one.
Nutritional Information
Cal 497
Protein 53 g
Carbs 2 g
Fat 31 g
Grilled Tuna with Black Beans
Ingredients
2 Fresh Ahi Tuna Steaks each 4-6 oz (dar red, purple color)
Cajun seasoning
8 oz can ranch style black beans
1/2 cup sushi rice
1 medium Roma tomatoe, chopped
1/4 small white onion, chopped
Fresh cilantro
1-2 tbsp olive oil
Directions
Prepare rice according to package directions, and then set aside. In a small skillet, add beans and heat at medium-low for a few minutes. While beans and rice are cooking, sprinkle each side of tuna steaks with Cajun seasoning. Drizzle olive oil in another skillet over medium high heat. When oil is hot, place tuna in a skillet and seat for approximately 2 minutes each side. Serve tuna on a bed of warm rice and beans, and garnish with tomato, onion and cilantro. Serves two.
Nutritional Information
Cal 504
Protein 46 g
Carbs 61 g
Fat 16 g
Ground Turkey Pasta
Ingredients
1 lb 4% lean ground beef
4 oz pasta your choice
1 tomato, diced
1/4 cup mushrooms, diced
1/2 onion, chopped
1/4 cup olives, sliced
4 oz can tomato paste
Cooking spray (Olive oil)
Directions
Cook pasta according to packing directions and set aside. While pasta is cooking, coat a skillet with cooking spray. Heat at medium-high, add ground beef and stir until cooked through, then strain. In another large skillet, saute the tomato, mushrooms, onion and olives over medium heat for 5 minutes, then add beef and pasta mixing well. Cover let simmer for approximately 5 minutes. Top with Parmesan cheese (optional) and then serve. Serves two.
Nutritional Information
Cal 541
Protein 62 g
Carbs 36 g
Fat 20 g
Ground Turkey Chili
Ingredients
1 lb extra lean ground turkey
2/3 cup green pepper, chopped
1/4 cup onion, chopped
2 garlic cloves, minced
2 8 ozcans tomato sauce
2 cans v8 tomato juice (12 oz)
1 cup water
Your favorite spice to taste (chili powder, dried oregano, paprika, cumin and/or cayenne pepper)
Cooking spray (Olive oil)
Directions
Coat a large skillet with cooking spray, add turkey and cook over medium heat until no longer pink. Drian, and then add onion, garlic and green pepper. Stir in the tomato sauce, V8 tomatio juice, water, spices and salt to taste. Reduce heat and simmer, uncovered, for approximately 45 minute, then server. Serves two.
Nutritional Information
Cal 452
Protein 45 g
Carbs 34 g
Fat 14 g
Protein Panckes
Ingredients
10 egg whites
2 tablespoon baking powder
2 cups of oats
Sprinkle of cinnamon
blueberries (optional)
Sugar Free Maple Syrup (optional)
Directions
Pour egg whites into blender, drop in a couple tablespoons of baking powder for fluff and rise. Next dump in the 2 cups of oats and sprinkle cinnamon to your liking, use sparing. Fruits are optional but not necessary. Blend until mixing well and then pour each serving into large skillet (should make 4 large pancakes). Flip once pancake is rising and then serve. Serves two.
Nutritional Information
Cals 550
Protein 60 g
Carbs 64 g
Fat 6 g
Ground Turkey Pizza
Ingredients
1 8 oz can of tomato paste
1/2 cup of mozzella cheese
1 lbs ground turkey 99% lean
1 cup of oats
1/2 cup of green pepper of topping of your liking
Seasoning to taste (oregano, cumin)
Cooking spray (Olive oil)
Directions
Use a nice large cooking pan and spray evenly with cooking spray. Spread evenly the ground turkey and a sprinkle of cumin or oregano. Cooking in over at 350 degrees for 10 minutes. Pull out pan and spread tomato paste over the ground turkey evenly and add the cheese then proceed with toppings. I like green pepper so that is what I always use. Cook in over for another ten minutes and prepare to serve. Serves 4
Nutritional Information
Cals 256
Protein 43 g
Carbs 22 g
Fat 1 g
Ground Turkey Burger, easy
Ingredients
1/2 cup of green pepper (optional)
1/2 cup of onion (optional)
1 lb ground turkey 99% lean
Worcestershire sauce to taste (optional)
Directions
Prepare the ground turkey until thaw. Chop up green pepper and onion for more desire taste. Prepare the patties with the ground turkey and mix in the green peppers and onions that have been chopped. Pour some Worcestershire sauce over the patties on each side to desire taste. Cook on large skillet with medium-heat and flip until each side is properly cooked and serve. Serves four.
Nutritional Information
Cals 120
Protein 25 g
Carbs 0 g
Fat 1.5 g
Chicken+carbs for days
Ingredients
8 boneless, skinless chicken breasts
10 medium potatoes, cubed
3 cups white rice uncooked
8 oz. can vegetarian chili beans
8 oz. can garlic tomatoes seasoning (to taste)
cooking spray (olive oil)
Directions
Cook rice according to package directions, and then set aside. Grill the chicken breasts in your BBQ or grill, or broil them in the oven under the broiler. Cut into 1/2 inch strips. While the chicken and rice are cooking, bring water to a boil with the potatoes in a large pot, reduce heat to medium-low and cook for 20 minutes. Combine chili beans and tomatoes in a large pot, add seasoning and let simmer. Add chicken, rice and potatoes, and cook for another 5 minutes. Serves four.
Nutrional Information
Cal 580
Protein 59 g
Carbs 76 g
Fat 3 g
Ground Turkey, Eggs, Hot Sauce
Ingredients
2/3 cup(5 oz) 99% lean ground turkey or 93% if you like a lil bit of taste, cooked
5 whole large eggs
Hot Sauce (optional)
Seasoning (to taste)
Cooking Spray (Olive oil)
Directions
In a skillet coated with cooking spray, scramble the eggs and then add the cooked ground turkey, stirring for 2-3 minutes. Top with seasoning and hot sauce to taste, and cook for another 2 minutes. Serves one.
Nutritional Information
Cal 497
Protein 53 g
Carbs 2 g
Fat 31 g
Grilled Tuna with Black Beans
Ingredients
2 Fresh Ahi Tuna Steaks each 4-6 oz (dar red, purple color)
Cajun seasoning
8 oz can ranch style black beans
1/2 cup sushi rice
1 medium Roma tomatoe, chopped
1/4 small white onion, chopped
Fresh cilantro
1-2 tbsp olive oil
Directions
Prepare rice according to package directions, and then set aside. In a small skillet, add beans and heat at medium-low for a few minutes. While beans and rice are cooking, sprinkle each side of tuna steaks with Cajun seasoning. Drizzle olive oil in another skillet over medium high heat. When oil is hot, place tuna in a skillet and seat for approximately 2 minutes each side. Serve tuna on a bed of warm rice and beans, and garnish with tomato, onion and cilantro. Serves two.
Nutritional Information
Cal 504
Protein 46 g
Carbs 61 g
Fat 16 g
Ground Turkey Pasta
Ingredients
1 lb 4% lean ground beef
4 oz pasta your choice
1 tomato, diced
1/4 cup mushrooms, diced
1/2 onion, chopped
1/4 cup olives, sliced
4 oz can tomato paste
Cooking spray (Olive oil)
Directions
Cook pasta according to packing directions and set aside. While pasta is cooking, coat a skillet with cooking spray. Heat at medium-high, add ground beef and stir until cooked through, then strain. In another large skillet, saute the tomato, mushrooms, onion and olives over medium heat for 5 minutes, then add beef and pasta mixing well. Cover let simmer for approximately 5 minutes. Top with Parmesan cheese (optional) and then serve. Serves two.
Nutritional Information
Cal 541
Protein 62 g
Carbs 36 g
Fat 20 g
Ground Turkey Chili
Ingredients
1 lb extra lean ground turkey
2/3 cup green pepper, chopped
1/4 cup onion, chopped
2 garlic cloves, minced
2 8 ozcans tomato sauce
2 cans v8 tomato juice (12 oz)
1 cup water
Your favorite spice to taste (chili powder, dried oregano, paprika, cumin and/or cayenne pepper)
Cooking spray (Olive oil)
Directions
Coat a large skillet with cooking spray, add turkey and cook over medium heat until no longer pink. Drian, and then add onion, garlic and green pepper. Stir in the tomato sauce, V8 tomatio juice, water, spices and salt to taste. Reduce heat and simmer, uncovered, for approximately 45 minute, then server. Serves two.
Nutritional Information
Cal 452
Protein 45 g
Carbs 34 g
Fat 14 g
Protein Panckes
Ingredients
10 egg whites
2 tablespoon baking powder
2 cups of oats
Sprinkle of cinnamon
blueberries (optional)
Sugar Free Maple Syrup (optional)
Directions
Pour egg whites into blender, drop in a couple tablespoons of baking powder for fluff and rise. Next dump in the 2 cups of oats and sprinkle cinnamon to your liking, use sparing. Fruits are optional but not necessary. Blend until mixing well and then pour each serving into large skillet (should make 4 large pancakes). Flip once pancake is rising and then serve. Serves two.
Nutritional Information
Cals 550
Protein 60 g
Carbs 64 g
Fat 6 g
Ground Turkey Pizza
Ingredients
1 8 oz can of tomato paste
1/2 cup of mozzella cheese
1 lbs ground turkey 99% lean
1 cup of oats
1/2 cup of green pepper of topping of your liking
Seasoning to taste (oregano, cumin)
Cooking spray (Olive oil)
Directions
Use a nice large cooking pan and spray evenly with cooking spray. Spread evenly the ground turkey and a sprinkle of cumin or oregano. Cooking in over at 350 degrees for 10 minutes. Pull out pan and spread tomato paste over the ground turkey evenly and add the cheese then proceed with toppings. I like green pepper so that is what I always use. Cook in over for another ten minutes and prepare to serve. Serves 4
Nutritional Information
Cals 256
Protein 43 g
Carbs 22 g
Fat 1 g
Ground Turkey Burger, easy
Ingredients
1/2 cup of green pepper (optional)
1/2 cup of onion (optional)
1 lb ground turkey 99% lean
Worcestershire sauce to taste (optional)
Directions
Prepare the ground turkey until thaw. Chop up green pepper and onion for more desire taste. Prepare the patties with the ground turkey and mix in the green peppers and onions that have been chopped. Pour some Worcestershire sauce over the patties on each side to desire taste. Cook on large skillet with medium-heat and flip until each side is properly cooked and serve. Serves four.
Nutritional Information
Cals 120
Protein 25 g
Carbs 0 g
Fat 1.5 g
