Dubs Recipes

[J-dub]

Italian Chicken Parmesan

Ingredients:
• 4 chicken breasts (boneless, 6oz each)
• 1 cup whole wheat bread crumbs
• 1⁄2 cup low-fat parmesan cheese
• 2 cups your favorite healthy Spaghetti sauce
• 3 egg whites
Directions:
1. Beat 3 egg whites in a bowl and dip chicken in it
2. On a separate plate, pour some bread crumbs and evenly coat the chicken and place in a cooking dish that has been sprayed with cooking spray
3. Spoon spaghetti sauce over chicken and top with the parmesan cheese
4. Bake at 350°F for 30 minutes

Calories 363
Protein 54g
Carbohydrates 21g
Fats 7g

 

[J-dub]

Chicken Masala

Ingredients:
• 4 chicken breasts (boneless, 6oz each)
• 3 cups low-sodium chicken broth
• 8 sliced mushrooms
• 2 minced shallots
• 1⁄2 tsp red pepper flakes
• 1⁄2 tsp garlic
• 1 tsp rosemary
• 4 tsp fat free yogurt
• Salt and pepper
Directions:
1. Sprinkle red pepper flakes, salt and pepper over chicken and set aside
2. Bring chicken broth to a low-boil in a saucepan over medium heat. Add mushrooms, garlic and shallots, then simmer for about 15 minutes until sauce reduces
3. Grill chicken for about 5-6 minutes each side or until cooked.
4. Return sauce to stove and whisk in the yoghurt
5. Serve by topping chicken with sauce and rosemary

Calories 303
Protein 43g
Carbohydrates 17g
Fats 7g

 

[J-dub]

Grilled Tex Mex Chicken

Ingredients:
• 4 chicken breasts (boneless, 6oz each)
• 1 cup salsa
• 1⁄3 cup low-fat cheddar
• 1 tbsp olive oil
• 1 tsp garlic
• 1 tsp chili powder
• 1 tsp basil
• 1 tsp oregano
• 1 diced green bell pepper
• 1 diced red bell pepper
• 1 tsp lime juice
• Salt and pepper
Directions:
1. In a bowl, mix the salsa, olive oil, garlic, chili powder, basil, oregano, lime juice
2. Cut up chicken. Place the chicken and diced peppers in the mixture, cover and marinate in the refrigerator 8 hours or overnight
3. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes at 350°F.
4. Sprinkle with cheddar cheese before serving

Calories 266
Protein 44g
Carbohydrates 4g
Fats 10g

 

[J-dub]

15 easy chicken marinades

These quick flavouring suggestions are suitable for everyday eating and will only require a few things already on hand in most kitchen cabinets.
The best way to marinate chicken, is too put it in a Ziploc Bag with the marinade and let marinate in the fridge for 12 hours or overnight.

Tobasco: Tabasco Sauce, Garlic Powder, Onion Powder, and Black Pepper
Italian: Rosemary, Basil, Tarragon, stewed Tomatoes
Lemon-pepper: Lemon Juice and Black Pepper
Lemon-Dill: Lemon Juice, Dill and Black Pepper
Vinaigrette: Balsamic vinegar and Dijon Mustard
Spicy Tex Mex: Salsa and Chili Powder
Garlic & pepper: Garlic Powder, minced Garlic and Black Pepper Lemon & Rosemary: Lemon juice, Rosemary, Garlic Powder
Honey BBQ: Low-Carb Ketchup, Honey, Worcestershire Sauce, Lemon Juice, Hot Sauce orange Ginger: Orange Juice, Red Wine Vinegar, Ginger, Orange Zest, Salt, Pepper
Honey Mustard: Dijon Mustard, White Wine Vinegar, Soy Sauce, Honey, Garlic
Korean: Soy Sauce, Water, Stevia, Lemon Juice, Onion Powder, Ginger, Red Pepper Flakes, Garlic, Chili
Teriyaki: Soy Sauce, Sherry, Stevia, Mustard Powder, Ginger, Garlic Worcester-Lemon: Lemon Juice, Olive Oil, Worcestershire Sauce,
Salt, Thyme, Garlic, Paprika
Jalapeno-Lime: Orange Juice, Lime Juice, Honey, Cumin, Salt, Garlic, Chopped Jalapeno Peppers

 

[J-dub]

Buffalo Chili

Ingredients:
• 1.5 lbs ground buffalo (Bison) or extra Lean ground beef
• 1 diced onion
• 1 diced green pepper
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp Turmeric
• 1 tsp oregano
• 2 cans (15oz/can) black beans
• 2 cans (15oz/can) diced tomatoes (with juice)
• 1 can (14oz) low sodium Beef broth
• 1⁄4 tsp salt/1 tsp pepper
Directions:
1. In a pan, cook the Buffalo, green pepper, onion, garlic for 5-6 minutes, until it is almost cooked
2. Transfer everything in a big casserole. Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper
3. Make it boil
4. Reduce intensity and stir for 20 minutes until it reaches wanted thickness for 2 additional minutes.

Calories 260
Protein 30g
Carbohydrates 26g
Fats 4g

 

[J-dub]

Beef and Broccoli Stir Fry

Ingredients:
• 6oz. sirloin steak cut into strips
• 1 tsp olive oil
• 3 cups broccoli
• 2 thinly sliced carrots
• 1 onion, cut into wedges
• 3 tbsp low sodium chicken or beef broth
• 1 tbsp reduced sodium soy sauce
• 1 tsp whole wheat flour
• 1⁄2 tsp stevia
Directions:
1. Heat olive oil in a large skillet and add the prepared vegetables.
2. Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3. Stir in the beef strips, cook until desired doneness.
4. In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens.

Calories 554
Protein 58g
Carbohydrates 38g
Fats 19g

 

[J-dub]

Thanks j for sharing.

I love pancakes.

Welcome brother if there's something you'd like to see let me know

 

[DieYoungStrong]

Good stuff bro! I grabbed some good ideas here.

 

[stevemc]

This is awsome bro I'm always looking to change it up I need to make my food in bulk.

 

[J-dub]

Buffalo Meatloaf

Ingredients:
• 2 lbs ground buffalo (or extra lean ground beef)
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• 1⁄3 cup dried tomatoes
• 1 whole egg
• 1 cup whole wheat bread crumbs
• 1⁄2 cup parsley
• 1⁄4 cup low fat parmesan
• 1⁄4 cup skim milk
• Salt and pepper
• 1 tsp oregano
Directions:
1. Cook the onion with olive oil separately.
2. Mix everything together in a big bowl, add the cooked onions.
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes

Calories 411
Protein 46g
Carbohydrates 14g
Fats 19g

 

[J-dub]

Buffalo Burgers

Ingredients:
• 1 lbs ground buffalo
• 1 tbsp olive oil
• 1 chopped onion
• 2 egg whites
• 1⁄4 cup oat bran
• 1⁄4 cup cooked, mashed sweet potato
• 1 tsp oregano
• 1⁄2 tsp sea salt
• 1⁄2 tsp ground black pepper
Directions:
1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden.
Set aside.
2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano,
sea salt and pepper.
3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 flat patties.
4. Grill the patties on each side until the burgers reach desired doneness.

Calories 143
Protein 22g
Carbohydrates 6g
Fats 2g

 

[J-dub]

Baked Meatballs

Ingredients:
• 1 lb extra lean ground beef or ground buffalo
• 1⁄2 cup minced onions
• 2 egg whites
• 1 egg
• 1⁄2 cup oat bran
• 1 tsp oregano
• 1⁄2 tsp garlic powder
• 1 tsp dried parsley
• 2 tbsp skim milk
• Salt and pepper
Directions:
1. In a large bowl, mix all the ingredients together.
2. TShape balls.
3. Bake for 25 minutes at 375°F.

Calories 314
Protein 48g
Carbohydrates 8g
Fats 10g