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**TYN MAN** · July 12th, 2005, 11:50 PM

Now im hungry. i shouldnt have read this so late at night.

Thank you CHEF Manfred!!!!

-TYN MAN

**Manfred_Man** · July 12th, 2005, 11:55 PM

Teriyaki Red Snapper
(makes 4 servings)

1 tbsp sesame or olive oil
1 lb red snapper (or other lean fish) cut into 1" pieces
3 cups sugar snap peas
1 red pepper, cut lengthwise into 1/4" strips
1/2 cup teriyaki sauce

- heat a wok or large non-stick skillet until very hot
- add oil & rotate to coat the entire cooking surface
- add fish & stir-fry for 2 minutes
- add peas & bell pepper, and stir-fry for 2-3 minutes or until vegetables are slightly tender
- stir in teriyaki sauce & cook until heated thoroughly

Calories: 181; Total fat: 4g; Saturated fat: 1g; Cholesterol: 49mg; Sodium: 1444mg; Carbohydrate: 11g; Protein: 24g; Dietary fibre: 2g

**Manfred_Man** · July 12th, 2005, 11:57 PM

Quote:

Originally Posted by TYN MAN

Now im hungry. i shouldnt have read this so late at night.

Thank you CHEF Manfred!!!!

-TYN MAN

any requests? the kitchen's open...!

**Manfred_Man** · July 13th, 2005, 12:02 AM

Citrus Tarragon Chicken
(makes 6 servings)

6 boneless, skinless chicken breast
1/2 cup lemon juice
1/2 cup orange juice
2 cloves garlic, crushed
1 tbsp olive oil
1 tbsp ground ginger
1 tbsp dried tarragon, crushed

- combine all ingredients except chicken in a resealable plastic bag & mix well
- pierce each chicken breast 2 or 3 times with a fork & place in marinade
- marinate in the refrigerator for 2 hours

- remove chicken & discard remaining marinade
- grill or broil chicken for 6-8 minutes per side or until no longer pink in centre

Calories: 297; Total fat: 5g; Saturated fat: 1g; Cholesterol: 137mg; Sodium: 154mg; Carbohydrate: 5g; Protein: 55g; Dietary fibre: trace

**Manfred_Man** · July 13th, 2005, 12:09 AM

Sun-Dried Tomato & Chicken
(makes 4 servings)

1/2 cup sun-dried tomatoes
1/2 cup sodium-reduced chicken broth
4 skinless, boneless chicken breasts
1/2 cup sliced mushrooms
2 tbsp chopped green onion
2 cloves garlic, minced
1 1/2 tsp capers
1/4 tsp cayenne pepper
2 tbsp red wine
1 tsp olive oil
1/2 cup skim milk
2 tsp cornstarch
1/2 tsp dried basil
4 cups cooked pasta

- place broth in a small saucepan & heat to a low boil, then turn off heat
- coarsely chop the sun-dried tomatoes & add to broth
- allow to sit for 30 minutes

- spray a large non-stick skillet & heat over medium heat until hot
- add mushrooms, green onions, garlic & capers
- cook over medium heat stirring constantly until mushrooms become soft
- add red wine, cayenne pepper & tomatoes, heating thoroughly
- remove from skillet

- heat oil in a non-stick skillet over medium heat
- add chicken & brown on both sides
- add tomato-mushroom mixture, heat until boiling, then reduce heat
- cover & simmer, stirring occasionally, about 10 minutes or until chicken is no longer pink
- remove chicken from skillet
- combine milk, cornstarch & dried basil, mixing well
- stir into tomato mixture & heat to boiling, stirring constantly
- lightly boil for 1 minute or until sauce thickens
- serve tomato mixture & chicken over pasta

Calories: 382; Total fat: 4g; Saturated fat: 1g; Cholesterol: 66mg; Sodium: 302mg; Carbohydrate: 47g; Protein: 37g; Dietary fibre: 3g

**Manfred_Man** · November 14th, 2005, 01:07 AM

it's been a while...

Chicken Fajita Strips With Rice
(makes 2 servings)

1 cup dry brown rice (cooked)
1 tsp paprika
1/8 tsp cumin
1/2 cup salsa
1 1 lb roasted chicken breast (cut into 1/2" wide strips)
1 small onion, sliced
1 red sweet bell pepper (sliced)
sea salt & pepper to taste
1 tbsp lime juice

- in a large bowl, combine the cooked rice, paprika, cumin & salsa
- stir until mixed thoroughly & reheat in the microwave or on the stovetop
- in a large skillet or wok (coated with nonstick cooking spray), stir-fry the roasted chicken strips, onion & bell pepper over high heat until the onions start to brown, or about five minutes
- add sea salt & pepper to taste while stir-frying
- divide rice onto two plates, top with the chicken & vegetables
- drizzle the lime juice over the top

750 calories, 79 g protein, 80 g carbs, 5 g fiber, 11 g fat

**Manfred_Man** · November 14th, 2005, 01:37 AM

Polynesian Protein Pizza
(makes 6 slices)

CRUST
1/2 cup whole-wheat flour
1 cup wheat bran
1/4 tsp baking powder
1/4 tsp sea salt
1/2 cup water

TOPPINGS
1 cup seasoned tomato sauce
1 1/2 cups cottage cheese
1 egg
1 8-oz can pineapple chunks
1 8-oz serving lean turkey ham, diced
1 medium red sweet bell pepper, sliced
3/4 cup shredded part-skim mozzarella cheese

- mix the crust ingredients in a large bowl
- spread into a 12"x8" pizza pan/baking dish coated with cooking spray
- push the dough up the sides of the pan, at least 1" high
- bake the dough in the oven for 5 minutes at 425 degrees
- spread tomato sauce onto crust
- in an electric blender, blend the cottage cheese & egg until smooth
- pour the mixture over the sauce
- sprinkle on the remaining ingredients
- bake for 20-25 minutes at 425 degrees, broiling for the last 5 minutes

250 calories, 26 g protein, 23 g carbs, 7 g fibre, 7 g fat

**Manfred_Man** · December 30th, 2005, 10:59 PM

Baked Crusty Cashew Chicken
(makes 4 servings)

1 - 12 oz jar apricot preserves
1/4 cup prepared Dijon mustard
1 tsp curry powder
4 skinless, boneless chicken breast halves
1 cup coarsely chopped cashews
1 can peach slices, drained (optional)

- preheat oven to 375F (190C)
- combine preserves, mustard & curry powder in a large skillet
- heat over low heat, stirring constantly, until preserves are completely melted & smooth

- place cashews in a shallow dish/bowl
- dip chicken breasts in skillet sauce, then roll in nuts to coat
- place in a lightly greased 9x13 inch baking dish
- bake at 375F (190C) for 20-30 minutes
- bake drained peach slices in a separate shallow pan for the last 5 minutes at the same temperature

- bring any remaining sauce to a light boil & serve on the side with baked chicken with peaches

Calories: 551; Total Fat: 20.3g; Cholesterol: 67mg; Sodium: 690mg; Total Carbs: 67.3g; Dietary Fibre: 2.4g; Protein: 31.4g

**Manfred_Man** · December 31st, 2005, 12:07 PM

Broiled Honey Mustard Chicken Breasts with Cheese & Bacon
(makes 4 servings)

4 skinless, boneless chicken breast halves
5 ozs Worcestershire sauce
8 slices bacon (or turkey bacon for healthier option)
2 tbsp butter (unsalted)
8 ozs fresh mushrooms, sliced
1 (8 ozs) package Monterey Jack cheese, shredded
1 (16 ozs) honey mustard salad dressing

- place chicken in a glass dish/bowl
- poke with a fork several times
- then pour Worcestershire sauce in & turn chicken to coat
- cover dish/bowl & refrigerate for approx. 1 hour

- place bacon in a large, deep skillet
- cook over medium high heat until evenly brown
- drain & set aside

- heat butter in a small skillet over medium heat
- add mushrooms & saute for approx. 10 minutes, or until soft
- set aside

- preheat oven to BROIL setting for 5-7 minutes
- remove chicken breasts from marinade (discard any remaining liquid)
- broil for about 5 minutes each side
- when chicken is almost finished, top each piece with 2 slices bacon, then cheese
- continue to broil until cheese has melted, then remove from oven

- serve with mushrooms & salad dressing for topping.

Calories: 935; Total Fat: 71g; Cholesterol: 148mg; Sodium: 1865mg; Total Carbs: 31.1g; Dietary Fibre: 0.7g; Protein: 45.5g

**Manfred_Man** · December 31st, 2005, 12:22 PM

Post-Workout Oodles of Noodles
(makes 4 servings)

1 lb fresh Chinese egg noodles or fettuccine style noodles
2 tsp chili oil (or to taste)
3 tbsp sesame oil
3 1/2 tbsp soy sauce
1 1/2 tbsp balsamic vinegar
2 tbsp brown sugar
1 tsp salt
4 whole scallions, thinly sliced, plus more for garnish

- blend sesame oil, soy sauce, balsamic vinegar, sugar, salt & chili oil in a bowl
- cook noodles for 1-2 minutes, until tender, but still firm
- drain, rinse 2-3 times in order to cool
- put in a large mixing bowl

- pour the seasoning mixture over the noodles
- toss gently, then add the scallions & toss again

- put aside at room temperature for at least 30 minutes (ideally for 1 hour or even overnight in refrigerator)
- toss again & garnish with more sliced scallions
- serve

Calories: 553; Total Fat: 14.7g; Cholesterol: 0mg; Sodium: 1391mg; Total Carbs: 92g; Dietary Fibre: 4.4g; Protein: 16.1g

**Manfred_Man** · December 31st, 2005, 12:28 PM

Minty Mango Salmon Steaks
(makes 4 servings)

1 lb salmon steaks
1 very ripe fresh mango (1" cubes)
1/2 cup water
1 mild chili pepper (seeded & finely sliced)
2 tbsp minced fresh mint leaves
fresh lemon juice

- drizzle lemon juice over salmon steaks
- broil the salmon approx 7 minutes on each side

- in the meantime, combine mango, water & chili pepper & cook in a saucepan over high heat until the mango is soft or the water has been absorbed
- add mint to the sauce
- simmer for approx 5 minutes

- when salmon is cooked, place on a platter
-pour sauce over salmon
- garnish with fresh mint
(option: place the sauce on the platter first & put salmon on top)

Calories: 219; Total Fat: 11.1g; Cholesterol: 56mg; Sodium: 56mg; Total Carbs: 9.4g; Dietary Fibre: 1g; Protein: 20.1g

**Doughboy** · January 2nd, 2006, 05:23 PM

Great recipes Homme de Manfred

**irish1416** · January 2nd, 2006, 10:14 PM

My poor cooking skills have left me feeling inadequate

Thanks for the great recipes, and proving that there may yet be hope for my culinary skills (or lack thereof).

**redwing** · January 15th, 2006, 01:45 PM

Great thread Manfred, and here's my contribution...

Pork Tenderloin

1-1/2 lb Tenderloin
1 tsp Salt
1 tsp Ground black pepper
1 tsp Thyme
1 tsp Sage

Pre-heat oven to 375 degrees. Place tenderloin in pan, spread seasonings top and bottom and rub in. Use a meat thermometer, heat until the center is 180 degrees, or until the pink is gone. Turn the meat over every five minutes, add a little water if the pan is dry.

The tenderloin should be done in about 30 minutes. Usually I will double the recipe, and have leftovers for work through the week.

With the tenderloin, I also like to have some pasta...

1 Box of Farfalle noodles
2 cans Minced Clams
1 can Lump Crabmeat
8 oz Heavy Cream
1/4 stick Butter
1/2 cup shredded Parmasean Cheese

Bring a large pot of water to a boil, add Farfalle noodles when ready. Boil noodles 10-12 minutes. In a separate pan, mix the butter and cream and heat until the butter melts. Stir in cheese, clams and crab meat, leave over low heat. Strain water from the noodles, return to pot, and add sauce, mixing it into the noodles evenly.

Start the whole process about 45 minutes prior to kickoff. Load up the plate, grab a beer and enjoy!

kinky · January 30th, 2006, 09:30 PM

Thank you guys for the recipes. Oh man, I gotta try them now

jensen · February 3rd, 2006, 08:55 AM

It is 8am and i am already HUNGRY.

thanks for the recipes.

can't wait to try them.

ilike_chicks · February 3rd, 2006, 11:39 AM

very nice meals, thx

**Hercalees!Hercalees!** · February 3rd, 2006, 12:26 PM

5 Minute Tuna Burgers w/ Ginger Garlic Mayo

2 3/4-inch-thick tuna steaks (each about 5 to 6 ounces)
2 teaspoons grapeseed oil (although any oil with high smoke point is fine)
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced or pressed
4 tablespoons regular or low-fat mayonnaise
1 tablespoon fresh lemon juice
2 large rolls, toasted
1 bunch arugula, stems trimmed
Salt and freshly cracked black pepper

Liberally sprinkle tuna with salt and pepper. Heat oil in heavy medium skillet over medium-high heat. Add tuna to skillet and cook until brown outside and just opaque in center, about 3 minutes per side (the fresher the tuna, the less time you need to cook it- sushi grade can be seared for as little as a minute a side). Transfer tuna to plate.
Add ginger and garlic to same skillet; stir 30 seconds. Scrape into small bowl. Mix in mayonnaise and lemon juice. Season with salt and pepper.
Spread bottoms of rolls with mayonnaise mixture. Top with tuna, arugula and tops of rolls.

Feel free to use any other toppings you like- tomato, onion whatever.