Recipes
Peppered Elk Steak
Ingredients:
| 1 tablespoon vegetable oil 1 pound elk steak, cut into thin strips 1 clove minced garlic salt and pepper to taste 1 tablespoon vegetable oil |
2 green bell peppers, cut into strips 1 medium onion, chopped 1 cup beef broth 1 tablespoon soy sauce |
Directions:
- Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add the elk strips and garlic; cook and stir until the elk has browned, about 4 minutes. Once done, season to taste with salt and pepper, and remove elk from skillet.
- Pour the remaining tablespoon of oil into the skillet, and stir in bell pepper and onion. Cook and stir until the vegetables are tender, about 5 minutes, then add the beef broth, soy sauce, mushrooms, and corn. Bring to a boil. Stir in the browned elk until heated through, then serve.
Note: Rice can be added if its time for a carb.
Steak and Rice
Ingredients:
| 1 1/2 pounds round steak 2 tablespoons vegetable oil 1 green bell pepper 1 cube beef bouillon cube 1/4 cup soy sauce 1/2 teaspoon garlic powder |
1/2 teaspoon ground black pepper 1/2 teaspoon ground ginger 2 cups water 1 cup white rice |
Directions:
- Trim any fat from round steak and slice meat into thin 2 to 3 inch long strips. Remove the seeds and core from the green bell pepper, and slice into thin 3 inch long strips.
- In a large frying pan over medium to high heat add oil and cook meat until medium rare, add peppers and continue cooking until meat is browned.
- Reduce heat to a simmer and add soy sauce, garlic powder, black pepper and ginger. Cover and simmer 10 to 15 minutes.
- To cook rice: In a saucepan, bring 2 cups of water to a boil. Stire in 1 cup of rice. Cover and reduce heat to a simmer. Simmer for 20 minutes.
Cubed Steak and Wild Rice
Ingredients:
|
1 pound cube steak, cut into bit size pieces |
5 fresh mushrooms, sliced 2 tablespoons Worcestershire sauce 2 tablespoons garlic powder 1 tablespoon onion powder |
Directions:
- In a skillet over medium heat, saute the cube steak until evenly browned.
- In a medium pot, mix the cooked steak and juices, rice, water, mushrooms, Worcestershire sauce, garlice powder, and onion powder. Bring to boil. Reduce heat to low, and simmer 25 minutes.
- Add cooked rice.
Simply Elegant Steak and Rice
Ingredients:
| 1 1/2 pounds boneless round steak 1 1/2 tablespoons vegetable oil 1 onion, diced 1 (10.75 ounce) can condensed cream of mushroom soup 1/2 cup sherry |
1 1/2 teaspoons garlic salt |
Directions:
- Cut steak into thin strips. In a large heavy skillet, on high heat, brown meat in oil. Add onions. Saute until tender.
- Blend soup, sherry, liquid from mushrooms, and garlic salt. Pour over steak. Add mushrooms. Reduce heat, cover and simmer for 1 hour or until steak is tender. Meanwhile, cook the rice.
- To cook rice: In a saucepan, bring 2 cups of water to a boil. Stir in 1 cup of rice. Cover and reduce heat to a simmer. Simmer for 20 minutes.
Beef Stew
Ingredients:
|
2 pounds cubed beef stew meat |
4 large potatoes, peeled and cubed 4 carrots, cut into 1 inch pieces 4 stalks celery, cut into 1 inch pieces 1/2 large onion, chopped |
Directions:
- In a large pot or dutch oven, cook beef in oil over medium heat until brown. Dissolve bouillon in water and pour into pot. Stire in rosemary, parsley and pepper. Bring to a boil, then reduce heat, cover and simmer 1 hour.
- Stir potatoes, carrots, celery, and onion into the pot. Cover and simmer 1 hour more.
Easy Grilled Lemon Chicken
Ingredients:
|
1/2 cup fresh lemon juice |
1/4 teaspoon ground black pepper 4 (6 ounce) skinless, boneless chicken breast halves |
Directions:
- Rinse chicken breasts and pat dry with paper towels. Stir together the lemon juice, soy sauce, ginger, and black pepper in a bowl; pour into a large, resealable plastic bag. Add the chicken breasts, seal the bag, and massage to evenly coat chicken with lemon juice mixture. Place in refrigerator to marinate at least 20 minutes, or up to 24 hours.
- Preheat an outdoor grill for medium-high heat. Lightly oil grill grate, and place about 4 inches from heat source.
- Drain and discard marinade from the bag, and place chicken on preheated grill. Cook until chicken is no longer pink and juices run clear, 6 to 8 minutes on each side.
Sensei's Grilled Chicken
Ingredients:
| 1 3/4 cups Swanson® Chicken Broth 2 tablespoons soy sauce 1 tablespoon vinegar 1 teaspoon sugar |
1 teaspoon garlic powder 1/8 teaspoon crushed red pepper 4 skinless, boneless chicken breasts |
Directions:
- Mix broth, soy, vinegar, sugar, garlic powder and red pepper in shallow nonmetallic dish. Add chicken and turn to coat. Cover and refrigerate 1 hour. Remove chicken from marinade.
- Grill or broil chicken 15 minutes or until donw, turning and brushing often with marinade.
- Heat remaining marinade to a boil and serve with chicken.
Codie's Chicken Salad
Ingredients:
| 2 skinless, boneless chicken breast halves 1 head green leaf lettuce, rinsed and torn 1 (15.25 ounce) can whole kernel corn, drained |
1 (15 ounce) can black beans (only if you are considering it a carb) 1/4 cup Ranch dressing (optional) 1/4 barbeque sauce (optional) |
Directions:
- Preheat the grill for high heat.
- Lightly oil the grill grate. place chicken on the grill, and cook 6 minutes per side, or until juices run clear. Remove from heat, cool, and slice.
- In a large bowl, mix the green leaf lettuce, corn, and black beans. Top with the grilled chicken slices.
- In a small bowl, mix the Ranch dressing and barbeque sauce (optional). Serve on the side as a dipping sauce.
Bob's Spicy Grilled Chicken
Ingredients:
|
1/3 cup vegetable oil |
1/4 teaspoon red pepper flakes |
Directions:
- In a shallow glass dish, mix the oil, lime juice, lime zest, garlic, oregano, red pepper flakes, salt, and black pepper. Add chicken, and turn to coat. Cover, and marinate in the refrigerator for 1 hour, turning occasionally.
- Preheat girll for medium-high heat.
- Lightly oil the grill grate. Drain and discard marinade. Grill chicken for 6 to 8 minutes each side, or until juices run clear.
Italian Chicken Marinade
Ingredients:
| 1 (16 ounce) bottle Italian-style salad dressing 1 teaspoon garlic powder |
1 teaspoon salt 4 skinless, boneless chicken breast halves |
Directions:
- In a shallow baking dish, mix the salad dressing, garlic powder, and salt. Place the chicken in the bowl, and turn to coat. Marinate in the refrigerator at least 4 hours. (For best results marinate overnight.)
- Preheat the grill for high heat.
- Lightly oil grate. Discar marinade, and grill chicken 8 minutes on each side, or until juices run clear.
Spicy-Sweet Glazed Salmon
Ingredients:
|
1 1/2 pounds fresh salmon fillet with skin removed |
1/2 teaspoon red pepper flakes, or to taste 1 teaspoon onion powder 1 teaspoon garlic powder 2 teaspoons chopped fresh cilantro 1/3 cup brown sugar, packed salt and ground black pepper to taste |
Directions:
- Place salmon in a shallow, flat dish, and set aside. Combine the vinegar, olive oil, soy sauce, water, lemon juice, red pepper flakes, onion powder, garlic powder, cilantro, and brown sugar in a blender. Blend until brown sugar dissolves. Pour the marinade over the salmon to cover evenly. Cover the dish, and refrigerate at least 2 hours.
- Line a broiling pan with boil. Remove salmon from marinade, and place on prepared broiling pan; season to taste with salt and pepper. Transfer remaining marinade to a saucepan.
- Turn on broiler to low.
- Broil salmon about 6 inches from the heat for 5 minutes; brush with remaining marinade. Broil an additional 5 to 10 minutes, brushing 2 or 3 more times with additional marinade. Salmon is done when fish is no longer bright red and can be flaked with a fork.
- Meanwhile, cook the remaining marinade over low heat until it thickens and reduces by one-third, 5 to 10 minutes. Use cooked marinade as a dipping sauce or drizzle over salmon just before serving.
Pepper Steak Stir Fry
Ingredients:
|
1 large piece of sirloin steak |
Fresh garlic Worcestershire Sauce Salt Pepper |
Directions:
- Slice steak into thin strips. Saute in olive oil and add fresh garlic. Add pepper, onion and mushrooms and saute for 10 minutes.
- Add 3 drops of Worcestershire sauce and a pinch of salt and pepper (to taste), cover and simmer on low for 20 minutes.
- Serve over white rice.
High-calorie, high-protein smoothie (1 serving)
Note: This smoothie is ONLY for those trying to gain weight and muscle. It is not for those trying to lose body fat.
Pacer's tip: To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 12 grams of fat and no sodium or cholesterol per serving.
Ingredients:
| 1 cup vanilla yogurt 1 cup 2 percent milk 1 medium banana, cut into chunks |
2 tablespoons wheat germ 2 tablespoons protein powder |
Directions:
- In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder.
- Blend until smooth.
- Pour into a tall frost-chilled class and serve immediately
Nutriotional Analysis (per serving)
| Calories | 531 |
| Protein | 32g |
| Carbohydrate | 82g |
| Total Fat | 10g |
| Cholesterol | 35mg |
| Sodium | 293mg |
| Fiber | 5g |
| Potassium | 1,430mg |
| Calcium | 777mg |