5 PHYSIQUE FRIENDLY RECIPES

5 PHYSIQUE FRIENDLY RECIPES

5 PHYSIQUE FRIENDLY RECIPES

By Jillian Beck  (BodyBuilding.com)

Build spring muscle and fire up your summer fat-loss with these five delicious, nutritious grill recipes!

The weather is warming up, which means it's time to fire up your barbecue and get grilling! Grilling is quick, doesn't leave many dishes, makes cooking for a crowd easy, and produces phenomenal food. Even better, grilling is one of the leanest ways to cook meat.

There's no need to fall off your diet during the summer months. Instead, grab some lean protein, fresh fruits and veggies, and throw them on a sizzling barbecue. Here are some of my favorite grill recipes. They'll bring mouthfuls of flavor and zest to your clean-eating spring and summer. Enjoy!

1 GRILLED STEAK, ONION, AND MUSHROOM ARUGULA SALAD

Need a low-carb, high-protein meal? Say no more! With this steak salad, you'll get all the protein you want without the carbs you don't. The arugula will also provide a big hit of vitamins A, K, and Folate as well as some Calcium and Potassium. The best part, however, is the yummy Asian-inspired flavor!

Ingredients

Directions

  1. In a large Ziploc bag, combine garlic powder, onion powder, ginger, chili powder, paprika, cayenne pepper, soy sauce, and brown sugar. Shake thoroughly to mix well.

  2. Add flank steak to bag and make sure rub thoroughly covers steak. Allow to marinate for 15 minutes.

  3. Place sliced onions and mushrooms in tin foil and drizzle with olive oil, salt, and pepper.

  4. Light grill.

  5. Grill steak to desired temperature. Place veggies on grill for about 5-10 minutes, or until caramelized.

  6. Top arugula with veggies, sliced steak, and drizzle with balsamic vinegar.

NUTRITION FACTS

Recipe yields 1 serving

Amount per serving Calories 417 Total Fat23 g Total Carb15 g Protein34 g

Grilled Steak, Onion and Mushroom Arugula Salad PDF (78.7 KB)

2 GRILLED PRAWN AND PEACH BUTTER LEAF SALAD

Prawns are a great source of clean protein. They're almost completely fat- and carb-free, making them a perfect ingredient if you're preparing for a contest. The sweet peach and honey flavors pair perfectly with the vitamins and minerals you'll be getting from the lettuce. Eat up!

Ingredients

Directions

  1. Ignite grill.

  2. Skewer prawns and spray with cooking spray, add salt and pepper to taste.

  3. Skewer peach slices.

  4. Place prawns and peaches on grill and cook for about three minutes on each side, or until prawns are cooked thoroughly and peaches have nice grill marks.

  5. In a small bowl, whisk together olive oil, lime juice, honey, cilantro, salt, and pepper.

  6. Arrange lettuce leaves on a plate, top leaves with peaches and prawns, and drizzle dressing over the top.

NUTRITION FACTS

Recipe yields 1 serving

Amount per serving Calories 201 Total Fat7 g Total Carb18 g Protein19 g

Grilled Prawn and Peach Butter Leaf Salad PDF (76.4 KB)

3 CURRIED CHICKEN KABOBS

Chicken breast is a staple in any healthy meal plan, so it's probably already in your fridge or freezer. Instead of popping it in the oven like usual, try it in a flavorful kabob. The Greek yogurt adds some casein protein and the curry will provide some wonderful anti-inflammatory properties. Altogether, this recipe is a health win.

Ingredients

Directions

  1. Start grill.

  2. Skewer chicken slices, spray with cooking spray; cover liberally with all spices.

  3. Place skewers on grill and cook about 10 minutes each side, or until chicken is thoroughly cooked.

  4. Serve with Greek yogurt and cucumber slices.

NUTRITION FACTS

Recipe yields 2 servings

Amount per serving Calories 235 Total Fat3.1 g Total Carb10 g Protein40 g

Curried Chicken Kabobs PDF (73.9 KB)

4 GRILLED KALE, PEAR, AND WALNUT SALAD

Kale is a great source of vitamins A, C, and K. It also offers a boatload of minerals your body needs to stay healthy. Add some healthy fats from the walnuts and some natural carbs from the pear and you're looking at a nutritional profile worth singing about. To make this a more complete meal, add some lean protein.

Ingredients

Directions

  1. Ignite grill.

  2. Massage kale leaves with 1/2 tbsp olive oil until lightly tender.

  3. On grill, evenly spread kale leaves and pear slices.

  4. Cook 2-3 minutes each side.

  5. In a small bowl, whisk together 1/2 tbsp olive oil, lemon juice, apple cider vinegar, mustard, Stevia, salt, and pepper.

  6. Top kale with pear slices, 1 tbsp chopped walnuts, and drizzle with dressing on plate.

NUTRITION FACTS

Recipe yields 2 servings

Amount per serving Calories 357 Total Fat25 g Total Carb33 g Protein8 g

Grilled Kale, Pear, and Walnut Salad PDF (64.8 KB)

5 GRILLED HALIBUT WITH CHERRY TOMATOES

Grilled fish?what could be better? Not only is halibut chock-full of protein, but it's also a great source of those awesome Omega 3 fatty acids that seem to be missing from most of our diets. Top the halibut with your favorite herbs for a tasty treat.

Ingredients

Directions

  1. Light grill.

  2. Brush fish with olive oil, salt, and pepper.

  3. Place fish and sliced tomatoes on grill.

  4. Cook fish about 4 minutes each side, or until thoroughly cooked. When finished, tomatoes will be slightly charred.

  5. Top fish with tomatoes, fresh herbs, and a squeeze of lemon.

NUTRITION FACTS

Recipe yields 1 serving

Amount per serving Calories 205 Total Fat10 g Total Carb6 g Protein25 g

Grilled Halibut with Cherry Tomatoes PDF (56.9 KB)

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Dated: July 1st 2016
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