Thai Chicken Satay Skewers

My kids love chicken satay at Thai restaurants, so I was psyched to find Anabolic Cooking has an easy to make recipe. I make this on the grill, but you can also cook it in a frying pan (although you may need to trim the bamboo skewers so that they fit in the pan).

Thai Chicken Satay SkewersThese make great appetizers and well as a wonderful main course.

Besides the food ingredients, you’ll need bamboo skewers, which are available in most any supermarket.

And once again, great and healthy eating combined with a great workout plan makes a great body!

Start by submerging the skewers in water for at least 20 minutes so that they do not burn on the grill. I place them in shallow pan full of water and put a knife on them to keep them submerged.

Ingredients:

  • 1 pound boneless chicken breasts
  • 1/3 cup of soy sauce (you can use low sodium if preferred)
  • 2 tablespoons of lemon juice, preferably squeezed fresh right before using!
  • ½ teaspoon of garlic powder
  • Either 1 teaspoon of ground ginger or 2 tablespoons of fresh chopped ginger root.
  • ¾ of a cup of canned unsweetened coconut milk (the cans I get have enough to make this recipe twice. Cover the can and store the remainder in the refrigerator)
  • 1 tablespoon of creamy peanut butter (if all you have is chunky, use 1 ½ tablespoons)
  • Optional: ¾ teaspoon red pepper flakes. I like these, but some people do not like spicy (it’s not very spicy though)

Cut the chicken into 3/8” thick slices.

Prepare the marinade by mixing the soy sauce, lemon juice, garlic powder, ginger, coconut milk, peanut butter, and (optional) red pepper flakes.

Save 3 tablespoons of the marinade.

Skewer the chicken breast pieces, and place them in a pan with the rest of the marinade, making sure there is marinade all over the chicken. Place in the refrigerator for the marinade flavors to soak in for at least 30 minutes. I usually give them between 2 to 3 hours.

Next we take the skewers out of the marinade and grill them over medium high heat until they are no longer pink inside (yes, you can make a small cut and peek). This normally takes 3-4 minutes per side, for a total of 6 to 8 minutes although grills do vary. The Muscle Chef’s original recipe says 30 minutes to 2 hours, but a little extra time doesn’t hurt at all

Take the marinade you saved (not the marinade the chicken was in) and brush over the cooked skewers. Enjoy!

This recipe makes 4 servings.

Nutritional Info per Serving:

Calories: 273
Protein: 37 grams
Carbs: 2 grams
Fat: 13 grams

 

Beef and Broccoli Stir Fry

Beef and Broccoli, two of my favorite things! Another recipe inspired by Dave Ruel – with some very minor changes.

This is as tasty and so much healthier than the Beef and Broccoli at most Chinese restaurants!

Note: I use a Wok but a big frying pan works fine as well!

Remember to build a great body you need consistent and great training (Kyle Leon’s plan rocks and there are plenty of other great training plans too) as well as great nutrition.

Cut and Chopped Vegetables
Veggies, Ready to go

Ingredients:

  • Approximately 6 ounces of beef, preferably lean, trimmed of fat and cut against the grain into slices about 1/4-3/8 inch thick, or any size remotely close. Don’t stress over this. I usually use sirloin, round, or top round.
  • 1 teaspoon olive oil
  • 3 cups broccoli florets
  • 2 thinly sliced carrots
  • One onion cut into wedges or slices
  • 3 tablespoons of beef broth (chicken or veggie is fine too if that’s what you have)
  • 1 tablespoon of soy sauce
  • 1 teaspoon of whole wheat flour or cornmeal or arrowroot – this is for thickening the sauce. I slightly prefer arrowroot but it really doesn’t matter what you use
  • ½ teaspoon honey (Dave’s original recipe calls for ½ teaspoon of Splenda but I prefer honey)

First we parboil the broccoli and carrots – this makes the stir frying easier and quicker.

Beef and Broccoli Cooking in Wok
Cook in a Wok or Frying Pan

Put a large pot of water on the stove. Once boiling, gently add the broccoli florets and carrots for two minutes. After two minutes, remove the broccoli and carrots and put in a bowl of ice water to stop them from cooking any more.

Next mix the sauce. Combine the broth, soy sauce, thickening agent, and honey together and mix well.

Heat the olive oil in a pan of wok. Add the onions, and cook for about 2-3 minutes, stirring until the onions are slightly browned.

Add the parboiled broccoli and carrots and cook while stirring for 3-5 minutes or until they are crisp and hot.Beef and Broccoli Stir Fry

Add the beef and stir while cooking until it is cooked to your liking. I like my beef on the rare side, and it will continue to cook for a little while longer also.

Add the sauce and stir until it thickens, usually only a minute or two.

You can enjoy as is or serve on rice or noodles. I usually skip the carbs and this is delicious as is!

Lots more recipes like this in Anabolic Cooking!

Nutritional Info:
Calories: 565
Protein: 58g
Carbohydrates: 41g
Fat: 19g

Easy Texas Rubbed Steak

Yet another great recipe from Dave Ruel!

Served with Kale
Served with Kale

Texas rubbed steak is a dry rubbed steak that can be cooked on the grill preferably but is also very good cooked in a pan

on the stove like in the picture. You can use any kind of steak you like, but I tend to use a lower fat and healthier cut like Sirloin which I show in the picture.

This is a nearly braindead recipe that anyone can make! Great for the non (or new) cook!

Check out Anabolic Cooking for many more recipes like this!

The ingredients are simple.

6 to 12 ounces of steak (again, I like sirloin for this)

Dry Rub:
1 teaspoon paprika
1 teaspoon raw sugar
1 teaspoon of kosher or sea salt (yes, you can use regular salt if that’s all you have)
1 tsp chili powder
1 teaspoon ground black pepper
½ teaspoon cumin
½ teaspoon garlic powder

I often don’t have raw sugar in my kitchen, so I grab a couple packs when I get coffee at my favorite coffee shop and save them for this recipe!

Mix the powdered ingredients together. Don’t stress if you are missing an ingredient or two – it’ll work out fine!

Next take the steak. Trim any fat off the edges.

If you are using a high fat cut like Rib Eye (super tasty, but not as healthy) you won’t be able to cut all the fat off as it has a lot of fat internally. Don’t worry about it.

Coat one side of the steak with the dry rub and let it sit for three plus minutes so it sticks well and doesn’t fall off too much when you gently flip the steak. Now flip the steak and coat the other side with the remaining rub.

It’s best to wait at least 20 minutes before cooking but not necessary if you are ravenous!

I usually wait for about an hour after applying the rub, while letting the steak warm to room temperature.

Yup, steaks cook better at room temperature.

Next, we cook. Either a grill or a frying pan work well.

How long you cook depends on the thickness of the steak and how well you like it done. I’m a rare to medium rare guy myself.

Ideally you’ll have a (cheap) instant read thermometer to check the internal temperature of the steak to see when it’s done. If not, for an average thickness steak, cook for about 4 minutes per side and feel free to cut the steak with a knife and see if it is done to your liking yet.

A simple temperature guide (in Fahrenheit) is:

Rare: 120 to 125 degrees
Medium Rare: 130 to 135 degrees
Medium: 140 to 145 degrees
Medium Well: 150 to 155 degrees
Well Done: More, but do you really want to cook the hell out of a good piece of meat?

Once cooked, let rest for 5-10 minutes. It will continue to cook slightly as it rests.

Sirloin is a tougher cut than some others yet delicious. Since it is tougher, right before serving, I often cut AGAINST the grain into slices about ½ inch thick before serving. Enjoy!

By the way, this goes great with the Grilled Brussels Sprouts! You can cook them together on the same grill like I did last night.

Remember, great workouts matter, but you can’t out train a bad diet!

Nutritional Info:

Calories: 470
Protein : 75 g
Carbs : 3 g
Fat : 16 g

Grilled Brussels Sprouts – Simple & Tasty

Grilled Brussels Sprouts
Grilled Brussels Sprouts – I served them with a Buffalo Burger

Brussels Sprouts just may be the healthiest food around. There are numerous health benefits including related to cancer, DNA protection, and cholesterol. They are high in vitamins, minerals, fiber, low in calories, carbs, and zero fat (although we use some healthy olive oil in this recipe).

Because they are high in fiber, they are quite filling, and I think they are delicious. You will too!

If you never liked these as a kid, you may still love this easy recipe!

These have became part of my regular recipe rotation, which means I’ve been making them a lot!

Ingredients:

  • Brussels Sprouts, 1 pound
  • 2 tablespoons olive oil (I use extra virgin, the “good stuff”)
  • 1 tablespoon chopped garlic (chop your own preferably, for example with a garlic press, or buy prechopped at the market)
  • 1 teaspoon dry mustard power
  • 1 teaspoon paprika
  • 1 teaspoon kosher or sea salt (regular salt works fine too)
  • ¼ teaspoon black pepper, freshly ground ideally (I do not usually measure this, I just use “a bit”)
  • Skewers – you can buy cheap disposable wooden skewers at the market or better metal ones. If using the wooden ones like I usually do, soak them in water for a couple hours if possible so they are less likely to burn on the grill.

Directions:

  1. Start with one pound of Brussels Sprouts. Wash and then trim the base of each sprout slightly and remove any yellow leaves.
  2. Boil the Brussels Sprouts for 3 minutes in water on the stove and then drain.
  3. Mix the other ingredients together: garlic, dry mustard, paprika, salt, and pepper. I usually mix them in a large bowl, large enough to easy hold all the Brussels Sprouts.
  4. Add the Brussels Sprouts and mix until coated. I use a large spoon and it takes maybe a minute or two.
  5. Skewed Brussel Sprouts for Grilling
    Ready for Grilling!

    Stick the Sprouts on the skewers. Last time I used 8 skewers for a pound of sprouts. Leave a little space between each skewered sprout so they cook evenly.

  6. With the grill heated up to medium, cook the sprouts for 10 minutes, flipping over to the other side after 5 minutes.I often burn these a bit as you can see from the picture, sometimes because the grill is higher than medium, if for example I’m grilling something else too as I often do. Don’t worry. Mine look pretty burnt but still rocked. If objectionable, the burnt outer leaves come off easily.
  7. Optional: take the Brussels Sprouts off the skewers and toss with any marinade left behind!

Remember that besides effective workouts, nutrition is critical. Too many of us think if we work out hard enough, it doesn’t matter much what we eat. Obviously that just isn’t true!

This recipe has fast become a summer time regular. Even my kids love these, and any leftover sprouts (which I rarely have) are even tasty cold. I’ve even chopped them and added them to my eggs the next morning. Many of the recipes here are from or based on recipes from Dave Ruel, but this one is based on a recipe originally from Alton Brown.