Real Food for Real Body Builders

Real Food for Real Body Builders

Everyone seems to be jumping on the fat-free bandwagon.

Grocery stores are flooded with such products, but most of these products do not meet the nutri­tional requirements of a bodybuilder. The only way to guarantee a healthy meal that's high in protein and low in fat is to learn how to cook low fat at home. This will enable you to satisfy the strict require­ments necessary for bodybuilding and help eliminate unnecessary costs and calories. The following are just a few hints to good, old-fashioned home cooking without all the fat.

Replace regular cheese with a fat-free version_ Great tasting fat-free cheeses are now available.

Cut down or skip whole eggs to eliminate fat and cholesterol. In recipes, use two egg whites instead of one whole egg. This will not affect the consis­tency of the recipe.

Saute onions and other vegetables with water or defatted chicken broth instead of oil in a nonstick skillet.

Flavor and moisture. Be open-minded about switching to low-fat cooking. Fat is a flavor enhancer. It also provides moisture to a recipe. But you can preserve flavor and moisture by utilizing spices and low-fat liq­uid replacements for butter and oils.

Texture sometimes changes when fat is replaced. Some studies have found that people are not as affected as much by fla­vor as they are by texture. If you usually have sour cream on a baked potato, your senses expect to feel a cool, creamy tex­ture. If you replace it with fat-free sour cream or nonfat yogurt, you will satisfy this sensory expectation and eliminate hun­dreds of calories. The benefits of eating low-fat certainly outweigh the slight differ­ence in taste and texture.

Flavor extracts. Use these instead of nuts in recipes. If you love almond slivers 

on your green beans, try tossing the beans with a few drops of almond fla­vor extract. Butter flavoring is fabulous! Put one teaspoon per potato in your mashed potatoes and mix well. The fla­vor is incredible and it has no fat!

Vegetable oil cooking sprays are a great way to reduce fat but must be used very sparingly. A one-second spray can vary from 1-4 grams of fad This all depends on the diameter of the sprayer. The average time spent spraying a 13x9x2-inch baking dish is seven seconds. That could add 28 grams of fat to your recipe? Nu need to spray if you use a nonstick pan!

Applesauce and nonfat yogurt can be used in desserts to replace the fat. Yogurt, especially fruit flavored, is wonderful in cake and muffin recipes. If a recipe calls for one cup of oil, use three-fourths cup of yogurt. The yogurt is more watery than oil and can cause your cake to be too moist. It will take a very long time to cook, and the center will fall as it cools if there is too much liquid. If this happens simply reduce the yogurt or applesauce by one quarter cup the next time you make the recipe.

Turkey breast. Check labels. The Turkey Store brand 100% ground turkey breast is wonderful. It has only 1 gram of fat per 3 ounces of cooked meat. Regular lean ground turkey by the same company has 8 grams of fat. If you have a meat grinder, watch for fresh chicken or turkey to go on sale. Take it home, remove all the fat, bones anti skin and grind your own meat? Now you control how much fat is in your meat and at a reasonable price.

 

AMPLE SUBSTITUTE RECIPE

We can increase the serving size and quantity of protein while dramatically reducing the fat by using low-fat substitutions, as in this POTATO CHEESE CASSEROLE!

HIGH-FAT VERSION — Serves 8

2 pounds frozen hash-brown potatoes, thawed

1 stick (1/4 pound) butter, melted cup onion, minced 1 Tbsp. salt

1 Tbsp. chicken bouillon

2 cups sour cream

1 can (10.75 oz.) undiluted mushroom soup

2 Cups (5 oz.) shredded cheddar cheese

.Calories: 500 Fat: 98.5 grams

Cholesterol: 86.5 mg

Protein: 11.7 grams Sodium: 1,562.9 mg

LOW-FAT VERSION — Serves

2 pounds Ore-Ida frozen hash-brown

potatoes, thawed

2 Tbsp. Molly McButter, imitation pow 

dered butter

'A cup onion, minced

1 Tbsp. Wyler's Low Sodium chicken

bouillon granules

1 can (10.75 oz.) Campbell's Healthy

Request cream of mushroom soup

1 cup nonfat plain yogurt

I package (8 oz.) fat-free cream cheese

4 oz. fresh mushrooms, sliced

2 cups (8 oz.) fat-free shredded cheddar Cheese

Thoroughly mix all ingredients in a large bowl. Place in a nonstick 13x9x2- inch baking dish. Bake at 950 F for 40 minutes.

Calories: 275

Fat: 2.5 grams Cholesterol: 12.7 mg Protein: 26.1 grams Sodium: 878.3 mg

 

SMART SUBSTITUTIONS & KITCHEN HINTS

go -4 Two egg whites instead of one whole egg

• Nonstick skillet instead of a regular pan

• Nonfat plain yogurt instead of oil

• Applesauce instead of oil

I111.- Butter-flavored ex­tract instead of butter (for flavor only)

• Very low sodium powdered bouillon dissolved in water instead of broth

• Low sodium salsa on scrambled egg substitutes

• Whole-wheat bagel with fat-free cream cheese instead of toast with butter

Angel food cake instead of high-fat desserts

• Yolk-free egg noodles instead of regular pasta

• Corn syrup instead of oil in cookie recipes

• Molasses instead of butter in cookie recipes

1111- Skim milk

instead of
whole milk

• Evaporated skim milk in­stead of butter,

—ow -4 Low-fat cream of mush­room or cream of chicken soup instead of cheese

• Half low-fat cheese and half fat-free cheese instead of regular cheese

• Fat-free imitation sour cream instead of regular sour cream

• Vegetable dip: half cup fat-free sour cream and half cup nonfat plain yogurt mixed with one pack­age powdered ranch dressing mix instead of sour-cream based dip

• Fat-free bottled ranch dressing as a vegetable dip

• imitation powdered butter, such as Molly McButter or Butterbuds, on steamed vegetables

• Make mashed potatoes with skim milk and powdered butter for fat-free potatoes

• Sauté in a nonstick skillet with one-quarter cup water or defatted chicken broth instead of oil

• Make low-fat chicken broth in a large batch and freeze it in ice cube trays. One cube is about one tablespoon

• As you finish a bag of high-fat snacks, replace it with low-fat alternatives, for example: Replace potato chips with pretzels, ice cream with low-fat frozen yogurt 

RECIPE
REPAIR SHOP

TUNA TETRAZZI N I

1 package (12 oz.) No Yolk brand egg

noodles, cooked

4 oz. fresh sliced mushrooms

1/4 cup whole-wheat flour

cup evaporated skim milk

1 1/4 cups skim milk

1 can (10.75 oz.) Campbell's Healthy Request cream of mushroom soup k cup defatted low-sodium chicken broth h cup water

2 cups fat-free shredded cheddar cheese 1/4 tsp. ground nutmeg

14 oz. Starkist diet tuna, rinsed and drained

Preheat oven to 350 F. In a medium nonstick saucepan, stir flour into skim milk and evaporated skim milk, over low heat. Stir until blended. Gradually add soup, broth and one-third cup water. Increase heat to medium-high and stir until thickened Stir in cheese

 

 

and nutmeg. Stir mushrooms and tuna into sauce.

Place pasta in a 13x9x2-inch non­stick baking dish. Pour sauce over pasta and gently toss to coat pasta. Bake in oven 20 minutes or until gold­en brown. Serves six.

Calories: 410 Fat: 3.4 grams

Cholesterol: 97.7 mg

Protein: 41.2 grams

Sodium: 586 mg

MUSCLEMAN, MEAT LOAF

2 pounds Turkey Score 100% ground turkey breast

1 cup brown long-grain rice, cooked

2 medium onions, chopped 2 tsp. garlic powder

1/2 tsp. poultry seasoning

1/4 tsp. black pepper

4 egg whites

1 can (4 oz.) no-salt-added tomato paste

Thoroughly mix all ingredients in a bowl. Place mixture in a nonstick loaf pan and form into a loaf. Bake at 350 F for 1 1/2 hours. Cover with foil if top begins to brown too quickly. Serves four.

Calories: 340

Fat: 2.8 grams

Cholesterol: 101.3 mg Protein: 60.2 grams Sodium: 219.8 mg

HICKEN DIJON

8 boneless, skinless chicken breasts

(about 1 3/4 pounds)

Tbsp_ garlic powder

1/2 cups chopped onion

1 Tbsp. flour

1 Tbsp. French's Dijon-style mustard

1 cup boiling water

1 Tbsp. Wyler's low-sodium chicken bouillon granules

8 ounces fresh mushrooms, cleaned and chopped

2 Tbsp. dried, chopped parsley

Lightly sprinkle chicken with pep­per. Place in a large nonstick skillet or nonstick electric frying pan, and brown on both sides over medium-high heat. Mix all remaining ingredi­ents in a bowl and pour over chicken. Reduce heat and simmer about 40 minutes. Cook until most of the liquid evaporates and makes a thick sauce. Serves four.

HEAVENLY
CRAB CAKES

I pound imitation crab meat

1 cup Italian bread crumbs (divided into two equal portions) cup fat-free egg substitute

2 Tbsp. fat-free mayonnaise

2 Tbsp. Dijon mustard

1 Tbsp. dill wed

1 Tbsp. lime juice

1 tsp. lemon juice

1 tsp. Worcestershire sauce

Process crab meat in a food proces­sor until very finely chopped. Combine crab meat, half cup of the bread crumbs, egg substitute, mayon­naise, mustard, dill, lime and lemon juices and Worcestershire sauce. Shape into eight patties. Place remain­ing bread crumbs in a shallow bowl; dip each patty into crumbs to cover. Refrigerate for 30 minutes. In a large nonstick skillet lightly coated with veg­etable oil cooking spray, cook patties over medium heat until browned on both sides. Serves eight.

Calories: 150

Fat: 2 grams Cholesterol; 14 mg Protein: 11 grams Sodium: 108

mg

EASY ENCHILADA,'

1 cup chopped onion 1 tsp. chili powder

1 tsp. garlic powder

1 tsp. ground cumin

1 package (8 oz.) Philadelphia fat-free cream cheese

2 pounds Healthy Choice lean ground beef, defrosted

X cup salsa sauce (unsalted)

2 cups (8 oz.) fat-free shredded ched­dar cheese

12 7-inch Azteca corn tortillas

2 cans (14 oz. each) Old El Paso mild enchilada sauce

Heat oven to 350 F. In a large non­stick skillet cook onion and beef until meat is no longer pink. Stir in chili powder, garlic powder and cumin. Add cream cheese and cook over low heat, breaking cheese into chunks until melted. Add salsa and enchilada sauce, reserving one-half cup enchila­da sauce for topping. Stir over medi­um heat 2-3 minutes until hot.

Calories: 300

Fat: 7.2 grams Cholesterol: 146 in Protein: 55.9 grams Sodium: 237.4 mg