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Disclaimer
Each individual requires their own specific amount of macronutrients. The measurements of the ingredients in these recipes are only a sample. To get optimal nutrition, be sure to measure or weigh out the ingredients to meet your macros. Enjoy!
ANGEL HAIR ALFREDO
Ingredients
1/4 box (4 oz, or 110 g, dry) angel hair pasta
1/3 cup (75 g) Greek yogurt
1/3 cup (35 g) Parmesan cheese salt and pepper to taste
Optional: oregano, garlic, cooked vegetables such as broccoli or mushrooms
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Directions
1. Bring water to a boil and add pasta
2. Add cheese, greek yogurt, seasonings and vegetables then mix.
3. Serve on the side of your desired protein, or mix it in.
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Yield: 1-2 servings
OVEN FRENCH FRIES
Ingredients
1 large baking potato (white or sweet), cleaned, unpeeled
1 teaspoon oil, preferably canola or olive
salt and pepper to taste
Optional: red pepper flakes, dried basil, oregano, minced garlic, Parmesan cheese
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Directions
1. Cut the potato lengthwise into 10 or 12 pieces. Place in a large bowl, cover with cold water, and let stand for 15 to 20 minutes. (This soaking can be eliminated, but it shortens the cooking time and improves the final product.)
2. Drain the potato pieces, dry them on a towel, and then put them in a bowl or sealable bag. Drizzle them with the oil, and sprinkle with the salt and pepper, as desired. Toss to coat evenly.
3. Place the potatoes evenly on a shallow, oiled baking pan.
4. Bake at 425 °F (220 °C) for 15 minutes. Turn the potatoes over, sprinkle with the optional seasonings, as desired, and continue baking for another 10 to 15 minutes. Serve immediately. Be careful; the potatoes will be very hot.
AVOCADO POTATO SALAD
Ingredients
1 pound (480 g) potatoes, preferably red skinned
1/2 cup (115 g) mayonnaise, low fat or fat free
1 tablespoon cider vinegar
1 teaspoon Dijon mustard salt and pepper to taste
1 large avocado
Optional: 1/4 cup (60 g) sliced scallion greens
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Directions
1. Cut potatoes into 1-inch (2.5 cm) cubes and boil or steam for about 15 minutes or until tender when poked with a fork. Drain and let cool in a large mixing bowl.
2. In a small bowl, mix together the mayonnaise, vinegar, salt, and pepper potatoes until well coated.
3. Fold the mayonnaise mixture into the potatoes
4. Peel and dice the avocado into 1/2-inch (1.3 cm) cubes. Gently fold in the diced avocado without mashing it.
5. Place the potato salad in the refrigerator to allow the flavors to blend, ideally for 2 hours or overnight. Serve cold.
SOUTHWESTERN RICE AND BEAN SALAD
Ingredients
2 cups cooked rice, cooled (about 2/3 cup [130 g] when uncooked)
1 15-ounce (425 g) can black beans, drained and rinsed
1 large tomato, chopped
3 ounces (90 g) low-fat cheddar cheese, diced into small 1/4-inch (0.5 cm) cubes Dressing:
1 tablespoon oil, preferably olive or canola
2 tablespoons lime juice, lemon juice, or vinegar
1 tablespoon taco seasoning mix (or 1 teaspoon cumin and 1/8 teaspoon cayenne pepper)
Optional: 2 tablespoons chopped cilantro; 1/4 cup diced onion, salt, and pepper
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Directions
1. In a large bowl, combine the cooked rice, beans, tomato, and cheese (and cilantro and onion).
2. In a small bowl, whisk together the oil, lime juice, and taco seasonings. Pour over the rice mixture and mix well. Adjust the seasonings to the desired taste. Refrigerate until ready to serve.
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Yield: 4 servings
Resources
1. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook. Human Kinetics, Inc.. Kindle Edition.