forcefactor cookbook 2
TRANSCRIPT
-
8/19/2019 ForceFactor Cookbook 2
1/150
COOKBOOK
-
8/19/2019 ForceFactor Cookbook 2
2/150
-
8/19/2019 ForceFactor Cookbook 2
3/150
THEFORCE FACTOR®
COOKBOOK Companion recipes for your workout and Force Factor
supplement program selected to help you
Unleash Your Potential™
Anthony Lewis
-
8/19/2019 ForceFactor Cookbook 2
4/150
Copyright © 2012 Force Factor ® , LLC
All rights reserved. No part of this book may be reproduced
in any form without written permission from the publisher.
-
8/19/2019 ForceFactor Cookbook 2
5/150
CONTENTS
BREAKFAST ...................................................................................................................................
SOUPS ..........................................................................................................................................1
SALADS ........................................................................................................................................3
POULTRY ......................................................................................................................................4
BEEF ............................................................................................................................................6
PORK ...........................................................................................................................................7
FISH & SHELLFISH .........................................................................................................................8
SIDES & SAUCES ...........................................................................................................................9
DESSERTS & SNACKS ..................................................................................................................11
PROTEIN SHAKES ........................................................................................................................12
-
8/19/2019 ForceFactor Cookbook 2
6/150
-
8/19/2019 ForceFactor Cookbook 2
7/150
BREAKFASTYou’ve heard it before: Breakfast is the most important meal of the day.
Well, it’s true, especially when you’re trying to build muscle, lose weight, or
just get in better shape. The fuel you give your body at breakfast can make
a huge difference for your energy level at the gym later on. It can also help
you to stay on track with your diet plan and resist temptations later. During
sleep, our body is fasting. So, breakfast literally means “breaking the fast.”
You need nutrients in the morning to start up your metabolism and get
your body back to building muscle. That’s why many experts recommend
you “eat breakfast like a king” and make dinner your smallest meal.
The building blocks of a great breakfast include proteins, complex
carbohydrates for energy, ber for fullness, and a small amount of
(healthful) fats. Breakfast is the right time of the day to ingest the
carbohydrates you need for energy. Choose complex carbs in the morning
to avoid the insulin surge caused by simple carbohydrates (like sugars).
For breakfast, we’ve included recipes that cover the basics of our favorite
morning muscle-building meals. From the protein-rich eggs in our Easy
Spinach Frittata to the complex carbs of oats in our Chocolate Banana
Oatmeal to a makeover of traditional pancakes, we’ve got great choices
that will get you out of bed in the morning and ll you up so you’re ready to
start your day.
B
-
8/19/2019 ForceFactor Cookbook 2
8/150
4
THE RECIPESBREAKFAST EGG CUPS .............................. 5
CAULIFLOWER HASH ................................ 6
CHOCOLATE BANANA OATMEAL ................. 7
EASY SPINACH FRITTATA ........................... 8
FIESTA EGGS ............................................ 9
FRENCH VANILLA OATMEAL ..................... 10LOW-FAT BREAKFAST BURRITO ................ 11
MEDITERRANEAN EGG WHITE OMELET ..... 12
PROTEIN PANCAKES ............................... 13
PUMPKIN PIE OATMEAL .......................... 14
ZUCCHINI PANCAKES .............................. 15
-
8/19/2019 ForceFactor Cookbook 2
9/150
Breakfast Egg CupsMaking breakfast for a crowd? These vegetable egg cups will keep everyone full and satisfied
through the morning. You can substitute low or non-fat cheddar cheese for the mozzarella if you
prefer the flavor. Chopped, cooked Canadian bacon can also be substituted for the bacon bits.
INGREDIENTS DIRECTIONS1 medium onion, chopped
1 red bell pepper, chopped
4 cloves garlic, minced
1 tablespoon olive oil
1 ½ cups fresh spinach, torn
12 large eggs
1 cup par t-skim mozzarella cheese, shredded
3 tablespoons bacon bits
Preheat oven to 350°F.
Heat the oil in a large skillet over medium-high heat. Add onion an
pepper and cook until just before onions become translucent. Add
and fresh spinach and sauté until spinach is fully cooked (spinach
shrink dramatically in size). Remove from heat to cool.
In a medium bowl, whip the eggs, shredded cheese, and bacon b
When completely incorporated, add cooled veggies and mix well.
Spray a muffin pan with nonstick cooking spray. Spoon the egg m
evenly into 18 muffin cups. Cook in the oven for 20 minutes or unti
are set.
Makes 18 savory egg muffins.
-
8/19/2019 ForceFactor Cookbook 2
10/150
6
Cauliflower HashBoth fast-food and diner-style hash browns are diet-disasters. Deep frying in oil adds lots of fat
and saturated fat to the starchy potatoes. As oily and greasy as French fries, they can also be
as addicting, making it impossible to stop after just a few bites. Instead, try our cauliflower hash.
The cooked cauliflower has a similar texture to potatoes but has less starch (and fewer carbs) per
serving. Using turkey bacon and just a little oil also helps keep the fat content under control.
INGREDIENTS DIRECTIONS12 ounces of fresh cauliflower, well grated
4 slices turkey bacon
½ cup chopped onion
1 tablespoon olive oilSalt and pepper, to taste
In a large skillet over medium-high heat, heat the bacon and onion and
cook until they just begin to brown. Add in the cauliflower and some of t
oil. Stir continuously, adding the remainder of the oil gradually as neede
while the cauliflower browns. The hash is complete when the cauliflowevery soft and browned all over.
Makes 2 servings.
-
8/19/2019 ForceFactor Cookbook 2
11/150
Chocolate-Banana OatmealIf you’re a fan of chocolate in the morning, than this is the oatmeal recipe for you. Using a low-c
hot cocoa mix and zero-calorie sweetener helps keep the calorie and fat count low so you can g
sweet fix while you’re getting complex carbs for all-day energy from the oatmeal and potassium
the bananas.
INGREDIENTS DIRECTIONS ⅓ cup regular oats
1 packet diet hot cocoa mix
¼ cup boiling water
¼ teaspoon cinnamon ⅛ cup cold water
1 teaspoon zero-calorie sweetener
1 small banana, mashed well
In a small bowl, mix the cocoa packet, boiling water, and cinnamo
dissolved. Add in the cold water and stir. Place in the refrigerator fo
least 15 minutes.
Remove from refrigerator and mix with oats and mashed banana
large (microwave-safe) bowl and cook in the microwave for 3 minu
Stir, then allow it to cool and thicken before eating. Serve with add
banana slices on top, if desired.
Makes 1 serving.
-
8/19/2019 ForceFactor Cookbook 2
12/150
8
Easy Spinach FrittataThis spinach frittata packs a kick of heat from the jalapenos. If you don’t like spicy food in the
morning, swap out the hot peppers for ½ cup of chopped red bell pepper. If you want even more
spice in the morning, leave in some of the jalapeño seeds.
INGREDIENTS
DIRECTIONS
12 eggs
1 cup fresh spinach
4 jalapeño peppers, seeded and diced
½ cup chopped onion
½ cup par t-skim mozzarella cheese, shredded
3 tablespoons skim milk
Cook eggs in skillet for approximately 2 minutes, scraping the sides and
bottom with a spatula. When eggs are somewhat cooked, but still very
loose (there should be chunks of cooked eggs amid the loose eggs), st
stirring and allow it to cook for 1 minute longer.
Sprinkle the eggs with the remaining ¼ cup of cheese. Put skillet unde
broiler and brown for 2-4 minutes.
Remove skillet from oven and allow it to sit for 5 minutes to complete
cooking. Cut into 8 wedges and enjoy.
Makes 8 servings.
Preheat broiler.
Spray a skillet (12” preferred) with nonstick cooking spray and place over
medium-high heat. Sauté spinach, peppers, and onions until cooked.
Season with salt and pepper to taste.
In a separate bowl, whisk the eggs with the milk and ¼ cup of the cheese.
Add egg mixture to the skillet.
-
8/19/2019 ForceFactor Cookbook 2
13/150
Fiesta EggsStart the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serv
these eggs plain, without the wrap, if you prefer, but the tortilla makes it super easy to take them
breakfast on-the-go.
INGREDIENTS DIRECTIONS4 whole-wheat, low-carb tortillas
2 green chilies (canned, drained), chopped finely
1 onion, chopped
2 tomatoes, seeded and chopped
3 whole eggs plus 1 egg white, beaten
1 tablespoon taco seasoning
2 tablespoons fat-free cheddar cheese, shredded
Salt and pepper, to taste
Spray a large skillet with nonstick vegetable cooking spray. Over lo
add the chopped chilies, onion, and tomatoes. Cover skillet and co
tender, stirring occasionally.
In a bowl, combine eggs and taco seasoning. Uncover skillet and
vegetables to one side of the pan. Add the egg mixture to the othe
and scramble them. When the eggs are almost completely cooked
them with the vegetables to complete the cooking. Season with sa
pepper.
Place ¼ of cooked eggs on a whole wheat tortilla and sprinkle wit
shredded cheese. Wrap tortilla up and enjoy.
Makes 4 servings.
-
8/19/2019 ForceFactor Cookbook 2
14/150
10
French Vanilla OatmealIf you’re a fan of flavored oatmeal, you’ve probably realized by now that buying pre-flavored packet
can jack up the price (and the sugar count) of your breakfast dramatically. Instead, do your wallet
and your body a favor by buying the plain kind and adding your favorite flavors in yourself! This
French Vanilla Oatmeal is a great example.
INGREDIENTS DIRECTIONS½ cup oats
Dash salt
¾ cup water
¼ cup vanilla-flavored almond milk1 teaspoon vanilla extract
1 teaspoon zero-calorie sweetener
2 ounces chopped almonds
½ teaspoon brown sugar
On the stove, add a dash of salt to the water and boil. Stir in oats and
cook for about 4 minutes on medium heat. Add in the almond milk and
cook 1-2 minutes longer. Remove from heat and stir in the vanilla and
sweetener. Allow to cool and thicken for 2 minutes. Then top with slicedalmonds and sprinkle with brown sugar.
Makes 1 serving.
-
8/19/2019 ForceFactor Cookbook 2
15/150
Low-Fat Breakfast BurritoWhen you’re on-the-go in the morning it can be tempting to stop in for a fast-food breakfast. Ins
we’ve got an easy and portable option for you to try with this breakfast burrito. It delivers the pr
complex carbohydrates, and fiber you need to feel full and have energy at the gym later on.
INGREDIENTS DIRECTIONS1 low-fat whole wheat tortilla
1 whole egg + 2 egg whites, mixed
2 tablespoons chopped onions
2 tablespoons chopped red bell pepper1 teaspoon chopped green chile (optional)
1 tablespoon shredded non-fat cheese (e.g. cheddar or Monterey Jack)
1 teaspoon chives, chopped
1 tablespoon chunky salsa
Salt and pepper, to taste
Spray a small frying pan with nonstick cooking spray. Sauté the on
bell peppers, and chile over medium heat until the onions are tran
Add in the egg mixture and scramble gently until just before it reac
desired doneness. Mix in cheese for the final seconds of cooking.
Microwave the tortilla between 2 sheets of paper towels for 10 sec
to soften it. Then, place the tortilla flat on a plate and add the scra
eggs on top. Sprinkle the chives and the salsa over the egg, add s
pepper to taste, and wrap up the tortilla.
Makes 1 serving.
-
8/19/2019 ForceFactor Cookbook 2
16/150
12
Mediterranean Egg White OmeletThis is a great choice for those who love the Greek flavors of Kalamata olives and feta cheese. With
the whites of 5 eggs, this omelet is packed with protein and is ideal if you’re looking to gain size or
recover from a workout. You can keep the fat to a minimum by choosing reduced fat cheese and
cooking your lean bacon in the microwave on paper towels. The towels help sop up extra fat and
grease so it doesn’t end up in your eggs (or in your mouth).
INGREDIENTS DIRECTIONS1 whole egg
4 egg whites
2 strips of cooked, lean turkey bacon, chopped
1 ounce reduced-fat feta cheese, crumbled2 tablespoons avocado, chopped
5 large Kalamata olives, pitted and chopped
¼ cup fresh, chopped spinach
1 plum tomato, diced
In a small bowl, mix the egg whites and whole egg with a fork. Add to
a nonstick omelet pan or small skillet (sprayed with nonstick cooking
spray) over medium-high heat. Cook on one side until the bottom side
has completed cooking, then flip. Add the bacon, cheese, avocado,olives, spinach, and tomato atop ½ of the omelet while the egg comple
cooking. Fold egg over to cover the ingredients and serve hot.
Makes 1 serving.
-
8/19/2019 ForceFactor Cookbook 2
17/150
-
8/19/2019 ForceFactor Cookbook 2
18/150
14
Pumpkin Pie Oatmeal Very few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no
exception. However, we’ve taken the pumpkin flavor and transformed the creamy richness of the
pie into a tasty, oatmeal breakfast that is packed with fiber to keep you full and energized for the
day ahead. It’s a great choice to help you stave off the temptations during the holidays when you’re
faced with the real deal.
INGREDIENTS DIRECTIONS¼ cup oats
2 ½ tablespoons canned pumpkin puree
1 tablespoon skim milk
1 teaspoon brown sugar1 teaspoon zero-calorie sweetener
½ teaspoon cinnamon
¼ teaspoon nutmeg
Dried cranberries and chopped pecans (optional toppings)
Cook the oats according to package directions. When
the oatmeal is finished cooking, but is still hot, add in the
pumpkin puree, brown sugar, sweetener, milk, and spices.
Mix well. Cook for 1-2 minutes longer on the stovetop. Setto cool and thicken for a minute before topping with a few
dried cranberries and pecans.
Makes 1 serving.
-
8/19/2019 ForceFactor Cookbook 2
19/150
Zucchini PancakesHalfway between hash browns and pancakes, these zucchini patties are delicious and easy to m
on a hectic morning. Zucchini is easy on a low-carb diet, with just about 7 grams of carbs in 1 c
cooked. Plus, it’s a great source of fiber, vitamin A, and vitamin C. The two eggs in the recipe ho
all together, acting as protein-packed pancake glue.
INGREDIENTS DIRECTIONS1 cup zucchini, grated
2 eggs
2 tablespoons onion, grated
¼ teaspoon garlic powder¼ teaspoon salt
1 tablespoon Canola oil
Grate the zucchini and blot lightly with a paper towel to remove so
excess moisture. Beat eggs together in a separate bowl.
Combine all ingredients except Canola oil and mix well.
Heat oil in a large skillet over medium-high heat. With hands, shap
mixture into 4 flattened patties and add to oil. Flip when browned o
side to complete cooking.
Makes 2 servings.
-
8/19/2019 ForceFactor Cookbook 2
20/150
SOUPS
-
8/19/2019 ForceFactor Cookbook 2
21/150
SOUPSSoup can act as both a meal starter and a meal substitute. High in liquid
content, soup eaten as a mid-day meal or as a rst course can help you
satisfy your hunger and make you feel fuller. Some research shows that
eating soup before a main course can reduce the amount eaten by about20% at the main meal. This means that having soup before your meal is
a good decision especially when you know you’re going to be faced with
a tempting, unhealthful buffet/menu later on. When you feel full, you’re
less likely to overindulge! If you’re cutting weight, soup can serve as a
low-calorie meal substitute. Try pairing one of our soups with a small
side salad or a slice of toasted whole-wheat bread to ll up your stomach
even more.
To keep fat intake low, we’ve chosen soups that are broth and vegetable-
based instead of those that are high in cream and/or butter. Chunky
vegetable soups like our Vegetable Minestrone and Zesty Taco Soup also
have the extra lling power of ber from vegetables. If you like a thicker,
creamier soup, our vegetable puree-based soups, like the Pumpkin Soup
and Creamy Carrot Soup, will denitely satisfy.
S
-
8/19/2019 ForceFactor Cookbook 2
22/150
THE RECIPESCHICKEN, NOODLE, & SPINACH SOUP ...... 19
CREAMY CARROT SOUP .......................... 20
FAT-FREE TOMATO SOUP.......................... 21
GAZPACHO WITH CHICKPEAS .................. 22
MINTY PEA SOUP ................................... 23
MISO SOUP WITH MUSHROOMS .............. 24
PUMPKIN SOUP ..................................... 25
ROASTED BUTTERNUT SQUASH SOUP ...... 26
SPICY BLACK BEAN SOUP ....................... 27
VEGETABLE MINESTRONE ........................ 28
ZESTY TACO SOUP .................................. 29
Chi k N dl & S i h S
-
8/19/2019 ForceFactor Cookbook 2
23/150
Chicken, Noodle, & Spinach SoupWe’ve taken the classic chicken noodle soup and packed it full of nutritious and fiber-rich veggi
8 ounces of spinach may look like a lot when fresh, but it will shrink dramatically when you add
the hot soup. Even after it has shrunk in the soup, the spinach is still a great way to get vitamin
vitamin A, and calcium.
INGREDIENTS DIRECTIONS1 tablespoon olive oil
2 cloves garlic, minced
1 large onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped1 ½ cups celery, chopped
½ cup sliced carrots
1 cup leeks, chopped
4 cups fat-free chicken stock or broth
¼ teaspoon chili powder (optional)
8 ounces fresh spinach leaves, roughly chopped
1 cup egg noodles, cooked to al dente
¾ lb. cooked chicken breast, cut into ½” cubesSalt and pepper, to taste
Over medium heat, add oil to a large soup pot and sauté garlic, on
peppers, celery, carrots, and leeks. Cook, stirring often, until the o
are translucent. Add the chicken stock and season with salt and pe
and optional chili powder if desired. Bring to a boil. Reduce heat a
soup to simmer for 40 minutes.
Add the fresh spinach and cover the pot. Let spinach reduce in siz
cooking for approximately 2 minutes. Then add noodles and chicke
for 5 minutes longer and serve hot.
Makes 6 servings.
C C S
-
8/19/2019 ForceFactor Cookbook 2
24/150
20
Creamy Carrot SoupIf you love carrots, this is the perfect soup for you. Creamy, yet light, this soup has a little sweetnes
from the brown sugar and a little spice from the nutmeg. The carrots are an excellent source of
vitamin A which is great for your vision, immune system, cellular health, and much more.
INGREDIENTS DIRECTIONS10 medium carrots, cleaned and sliced
2 tablespoons brown sugar
2 cups water
3 tablespoons flour
½ teaspoon nutmeg4 cups skim milk
Salt and pepper to taste
Parsley, to garnish
Heat the carrots with the brown sugar and water in a large saucepan.
Cover and simmer for about 20 minutes. The carrots should be very
tender. Drain them and set aside.
In a clean saucepan, combine the flour, nutmeg, and milk. Stirringconstantly, cook over medium-high heat until the sauce thickens.
Add both the white sauce and drained carrots to a blender and puree u
smooth. You may thin the soup with a little hot water, if desired. Garnish
with parsley and serve hot.
Makes 4 servings.
F t F T t S
-
8/19/2019 ForceFactor Cookbook 2
25/150
Fat-Free Tomato SoupSoup is a great way to fill up your stomach; however, many creamy soups can also fill out your
waistline. Our tomato soup is tasty with Italian-inspired flavors and no fat. Serve it piping hot as
starter or alongside a toasted sandwich as a main course.
INGREDIENTS DIRECTIONS1 cup chopped onion
2 cloves garlic, crushed
¼ teaspoon cumin
½ teaspoon black pepper, freshly ground
3 cans (28 ounces each) tomatoes with their juice
2 medium ripe tomatoes, chopped well
2 tablespoons fresh parsley, minced
½ teaspoon dried oregano
Spray a large saucepan with nonstick spray and sauté the onions
garlic over medium heat. Cover pan and stir occasionally. When o
are cooked, add the cumin and black pepper and stir. Turn the hea
and cover.
Drain the canned tomatoes and set their juice aside. Blend the tom
until completely smooth using a blender or food processor. Add ble
tomatoes to the onion mixture. Then add their reserved juice and t
diced tomatoes. Cover pot and let simmer on low heat for 45 minu
Remove from heat, sprinkle with parsley and oregano and serve.
Makes 12 servings.
G h ith Chi k
-
8/19/2019 ForceFactor Cookbook 2
26/150
22
Gazpacho with ChickpeasSoups can fill you up all year long. This gazpacho is served cold, so it’s perfectly refreshing for a
hot summer day. The addition of the chickpeas adds in a lot more fiber to help you feel fuller, faster
Chickpeas are also rich in important minerals like calcium, iron, and zinc.
INGREDIENTS DIRECTIONS1 (15 ounce) can chickpeas, rinsed and drained
6 cups tomato juice
1 cup cherry tomatoes, quartered
3 cloves garlic, crushed
½ cup cucumber, finely chopped
¼ cup red onion, finely chopped
1 teaspoon dried parsley
½ teaspoon hot sauce
¼ cup lime juice
Fresh cilantro, optional
Combine all ingredients in a large bowl and mix well. Cover and chill in
refrigerator for at least 1 hour prior to serving. Garnish with fresh cilant
if desired.
Makes 6 servings.
Mi t P S
-
8/19/2019 ForceFactor Cookbook 2
27/150
Minty Pea SoupFresh green peas have comparatively more sugar and starch than many other green vegetables
they also have bonus phytonutrients, including some that may have anti-inflammatory benefits.
prefer a chunkier pea soup, feel free to skip the straining step in this recipe.
INGREDIENTS DIRECTIONS2 teaspoons light butter
1 cup chopped onions
4 cups green peas, shelled
3 cups fat-free chicken broth
2 cups water
1 tablespoon lime juice
2 tablespoons finely chopped mint
2 tablespoons chopped walnuts, optional
In a saucepan over medium-high heat, sauté the onions in the but
until they begin to turn translucent. Add in the peas, broth, and wa
bring to a boil. Reduce heat and allow the soup to simmer for 10 m
Remove the pot from the heat and allow it to cool for 15 minutes. T
in the lime juice and season with salt and pepper.
Puree the pea mixture in a blender until smooth. Pour half of the b
soup through a sieve to remove the solids. Allow the other half of t
mixture to remain unstrained. Combine both halves and return to t
stovetop over low heat until ready to serve. Just before serving, sp
mint and garnish with walnuts, if desired
Makes 6 servings.
Miso Soup with Mushrooms
-
8/19/2019 ForceFactor Cookbook 2
28/150
24
Miso Soup with MushroomsWhether you’re dining out or at home, miso soup is a smart choice for keeping your calorie count
low. 1 cup of this soup has just 100 calories. Miso is a Japanese flavoring made from soybeans.
White miso has a light flavor, but you can increase the level of flavor by choosing a darker variety
instead.
INGREDIENTS DIRECTIONS1 tablespoon olive oil
1 onion, finely chopped
1 cup diced tomatoes, peeled and seeded
3 cloves garlic, minced
1 tablespoon peeled, minced ginger
4 cups vegetable broth
2 tablespoons white miso
¼ lb. tofu, drained and cubed
5 ounces shiitake (or similar) mushrooms, sliced thinly
1 cup arugula or watercress leaves
¼ cup chopped green onion, for garnish
Heat the olive oil in a large saucepan over medium-high heat. Sauté th
onion until translucent. Then add the tomatoes, ginger, and garlic and
sauté for about 5 minutes. Add the stock and bring the soup to a boil.
Reduce heat and let simmer.
Add the miso, stirring constantly until dissolved. Add the cubed tofu,
mushrooms, and arugula leaves and simmer for 1-2 minutes longer.
Sprinkle with green onion and serve immediately
Makes 4 servings.
Pumpkin Soup
-
8/19/2019 ForceFactor Cookbook 2
29/150
Pumpkin SoupCanned pumpkin is available year-round, but this soup makes a great lunch especially during th
and winter. Having this soup before your meal may even help you avoid the temptation of pump
pie later on! As an added bonus, pumpkin puree is very low in fat and calories and an excellent
source of vitamin E, vitamin A, and fiber.
INGREDIENTS DIRECTIONS1 cup water
1 medium onion, chopped
1 (8 ounce) can pumpkin
1 cup vegetable broth
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 cup fat-free milk
Salt and pepper, to taste
In a large saucepan on medium-high heat, cook the onion in ½ cu
water until tender, approximately 4 minutes. Add the remaining ½ c
water, pumpkin, broth, cinnamon, and nutmeg. Mix well and bring
Reduce heat and allow soup to simmer for 5 minutes. Gently stir i
milk and heat until warm enough to serve. Do not allow the soup t
after the milk has been added.
Season with salt and pepper and serve.
Makes 4 servings.
Roasted Butternut Squash Soup
-
8/19/2019 ForceFactor Cookbook 2
30/150
26
Roasted Butternut Squash SoupRoasting the squash for this recipe makes for a tasty, sweet soup. Butternut squash is a great
source of vitamin A and vitamin C while being full of fiber. The squash and chicken broth allow this
soup to remain very low in fat while still being creamy and satisfying.
INGREDIENTS DIRECTIONS1 ½ lbs peeled butternut squash, cut into cubes
1 tablespoon olive oil
½ teaspoon salt
1 medium onion, peeled and chopped in large chunks
1 ounce peeled ginger, thinly sliced
2 ½ cups fat-free chicken broth
Preheat oven to 375° F.
Combine squash, olive oil, salt, onion, and ginger in a baking dish and
toss well to coat with the oil. Bake in the oven for 50 minutes. Vegetable
should be very tender. Remove from oven and let cool for 15-20 minute
When cool enough to blend, place the roasted vegetables and chicken
broth in a blender and blend until smooth. Blend half at a time if your
blender cannot fit all of the vegetables at once. Pour blended mixture in
a large soup pot and heat on the stove over medium heat until the soup
hot enough to serve.
Makes 6 servings.
Spicy Black Bean Soup
-
8/19/2019 ForceFactor Cookbook 2
31/150
Spicy Black Bean SoupThe soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a
powerhouse. They’re packed with both protein and fiber and are high in flavonoid antioxidants.
can make this a completely vegetarian dish by subbing vegetable broth for the chicken broth as
INGREDIENTS DIRECTIONS1 cup frozen corn kernels
3 (15-ounce) cans of black beans, rinsed and drained
1 ½ cups fat-free chicken broth
1 (14.5 ounce) can diced tomatoes
½ teaspoon cumin
½ tablespoon chili powder
1 teaspoon salt
In a blender, process 2 cans of the black beans with the chicken b
aside.
Spray a Dutch oven with nonstick cooking spray and heat on med
high. Add frozen corn to the pan and sauté for 5 minutes or until ju
beginning to brown. Add in the blended beans, the remaining can
beans, the tomatoes (with liquid), cumin, chili powder, and salt. St
combine. Bring the soup to a boil. Cover, reduce heat to medium,
simmer for 15 minutes, stirring occasionally.
Makes 6 servings.
Vegetable Minestrone
-
8/19/2019 ForceFactor Cookbook 2
32/150
28
Vegetable MinestroneDon’t be intimidated by the long list of ingredients in this soup! Most are vegetables that are easy t
find in your grocery store year-round. Although chopping the vegetables takes time, it’s worth it. Th
soup is chock-full of tasty (and fat-free!) vegetables that will fill you up with fiber and a huge numbe
of other important nutrients. It’s a great choice for satisfying your hunger before a winter meal so
you won’t go overboard on the main course.
INGREDIENTS
DIRECTIONS
1 tablespoon olive oil
1 cup onions, chopped
2 garlic cloves, minced
1 ½ cups zucchini, chopped
½ cup celery, chopped
½ cup cut fresh green beans
1 cup carrots, chopped
2 (16-ounce) cans of low-sodium, fat-free chicken broth
1 cup water
1 (15 ounce) can stewed tomatoes
1 (16-ounce) can red kidney beans, rinsed and drained
1 (8-ounce) can tomato sauce
1 ½ teaspoon dried oregano
½ teaspoon salt
½ teaspoon black pepper
Heat oil in a large soup bowl over medium-high heat. Add garlic and onion
and sauté for about 3 minutes. Then add all remaining ingredients, except
pasta and cheese. Bring to a boil, reduce heat, and simmer for 15 minutes
Bring the soup back to a boil and add the pasta. Cook for 10 minutes o
until the pasta is al dente.
Serve hot and sprinkle each bowl with about a tablespoon of theParmesan cheese if desired.
Makes 6 servings.
½ cup uncooked shell-shaped pasta
Grated Parmesan cheese, to taste
Zesty Taco Soup
-
8/19/2019 ForceFactor Cookbook 2
33/150
Zesty Taco SoupLove the taste of tacos? You can get the same great flavor without all the fattening ingredients (
cheese, sour cream, guacamole) by making this soup at home. For a little crunch, serve this sou
with a few baked tortilla chips on the side or try a small dollop of fat-free sour cream in the cent
INGREDIENTS DIRECTIONS1 lb. extra-lean ground beef
1 medium onion, chopped
1 jalapeño pepper, minced
2 (14.5 ounce) cans diced tomatoes
1 (4.5 ounce) can green chilies, chopped
2 (15 ounce) cans pinto beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can cream-style corn
1 package hot taco seasoning
1 cup fat-free chicken broth
Salt and pepper, to taste
In a large soup pot, brown the beef with the onions and jalapeño u
is fully cooked (no pink remaining). Drain excess grease from the p
in the tomatoes, chilies, beans, corn, taco seasoning, and chicken
Mix well and simmer for 20 minutes. Add in extra chicken broth if y
prefer a thinner soup. Season with salt and pepper and serve.
Makes 4 servings
-
8/19/2019 ForceFactor Cookbook 2
34/150
SALAD
-
8/19/2019 ForceFactor Cookbook 2
35/150
SALADLike soups, salads are a great way to ll up your stomach with the
vitamins, minerals, and ber of vegetables without adding a lot of fat
and calories to your daily budget. Try to choose salads that are high
in a variety of fruits, vegetables, and legumes as these can provide
antioxidants as well as important vitamins and minerals that you can’t
get as easily from other food groups. Salads require caution if they are
topped heavily with dressing (especially creamy varieties like Caesar,
Ranch, Thousand Island, and Russian dressings), full-fat cheeses, and
croutons. Instead, aim to use vegetable oil-based dressings (like olive oil
and balsamic vinaigrette) as well as avocadoes and nuts in your salads to
provide more healthful, monounsaturated fats.
The salad recipes we’ve included for this book are some of our favorites
and denitely cover a wide range. Some, like the Apple Slaw and
Tabbouleh, are best served as a side dish, while others like the Peppered
Steak Salad can act as a whole, light meal on their own. Salad recipes
are also some of the most exible. If you hate an ingredient, like a
specic fruit or vegetable, you can often just swap it out for one you like
better or eliminate it entirely without ruining the recipe. So, feel free to get
a little creative with our salad recipes to tailor them to your own unique
preferences.
S
THE RECIPES
-
8/19/2019 ForceFactor Cookbook 2
36/150
THE RECIPES APPLE SLAW .......................................... 33
ASIAN SEAFOOD SALAD .......................... 34
BLACK-EYED PEA SALAD ......................... 35
CAULIFLOWER SALAD ............................. 36
CITRUS SPINACH SALAD ......................... 37
FRUITY CABBAGE SLAW .......................... 38
PEPPERED STEAK SALAD ........................ 39
QUICK & EASY BLACK BEAN SALAD ......... 40
SALSA-FIED RED BEAN SALAD ................. 41
SUMMER SQUASH &BROWN RICE SALAD ............................... 42
TABBOULEH ........................................... 43
TUNA MACARONI SALAD ......................... 44
Apple Slaw
-
8/19/2019 ForceFactor Cookbook 2
37/150
Apple SlawGreen and red apples give this side dish/salad its tart taste. They also give it a lot of fiber, vitam
and natural sweetness. Nonfat yogurt adds in a little protein and provides the creaminess to ho
all together. This salad goes great as a side dish for pork and poultry main courses.
INGREDIENTS DIRECTIONS1 cup shredded cabbage
1 crisp green apple, cored and sliced very thin
1 crisp red apple, cored and sliced very thin
2 medium carrots, grated
½ cup pre-packaged broccoli slaw
1 tablespoon lemon juice
1 tablespoon raspberry vinegar
2 tablespoons apple juice
½ teaspoon honey
¼ cup nonfat yogurt, plain or apple-flavored
1 ounce dried cranberries
In a medium bowl, combine the cabbage, apples, carrots, broccoli
and lemon juice and toss well.
In a separate bowl, combine the vinegar, juice, honey, and yogurt.
and pour over the vegetables. Toss well and refrigerate for at least
before serving.
Makes 4 servings.
Asian Seafood Salad
-
8/19/2019 ForceFactor Cookbook 2
38/150
34
Asian Seafood SaladOften overlooked, crab is actually a great fit for a healthy, active lifestyle. 3 ounces has only about
100 calories but weighs in with 19 grams of protein! Cooked shrimp has similar stats. This salad is
a light, refreshing way to add both shellfish (and the healthful protein and iron they contain) to your
day.
INGREDIENTS DIRECTIONS2 cucumbers
1 can (6.5 ounces) crab
3 ounces cooked shrimp
1 teaspoon sesame oil
1 tablespoon sesame seeds
3 tablespoons soy sauce
2 tablespoons rice wine vinegar
½ cup grape tomatoes, halved
2 tablespoons fresh parsley, chopped
Slice cucumbers very thinly and pat dry. Drain the canned crab.
In a small skillet, heat the sesame oil over medium heat. Add the sesam
seeds and toast them, stirring constantly, until they are lightly browned.
Remove seeds from pan and grind with a mortar and pestle.
Combine all ingredients in a medium bowl and toss well to combine
thoroughly.
Makes 6 servings.
Black-Eyed Pea Salad
-
8/19/2019 ForceFactor Cookbook 2
39/150
Black Eyed Pea SaladIf you’re not from the southern US, you might not be very familiar with black-eyed peas. Get to k
them though! Like other beans and legumes, they’re high in fiber and protein and low in fat. The
also high in potassium which is critical for keeping your muscles working properly.
INGREDIENTS DIRECTIONS3 cups black-eyed peas, cooked
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
½ cup diced green onion
2 cloves garlic, crushed
½ teaspoon dried oregano
3 tablespoons olive oil
4 tablespoons red wine vinegar
1 teaspoon lemon juice
2 tablespoons finely chopped fresh parsley
¼ teaspoon salt
¼ teaspoon black pepper
Combine all ingredients in a large bowl and mix well. Marinate at l
hours in the refrigerator before serving.
Makes 8 servings.
Cauliflower Salad
-
8/19/2019 ForceFactor Cookbook 2
40/150
36
Cauliflower SaladLove the taste of a classic potato salad, but don’t want all the fat and carbs? Subbing out the
potatoes for cauliflower is the answer. This recipe is cheap, easy, and perfect summertime barbecu
fare (although we enjoy it year-round).
INGREDIENTS DIRECTIONS2 lb bag of frozen cauliflower, thawed and drained
10 ounces of frozen peas and carrots, thawed and drained
2 ounces dill pickles, shredded
1 ¼ cups light mayonnaise
4 eggs, hard-boiled
2 teaspoons granulated sugar
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
2 tablespoons apple cider vinegar
2 teaspoons yellow mustard
½ cup chopped onion
1 cup chopped celery
After hard boiling the eggs, peel and slice them in half. Remove the yol
and discard. Chop up the remaining cooked egg whites.
In a small bowl, mix mayonnaise, sugar, salt, pepper, paprika, vinegar,
and mustard. Mix well.
Dry thawed veggies with paper towels. Chop any large cauliflower piec
to approximate the size of chopped potatoes.
Combine all ingredients. Refrigerate for at least an hour before serving.
Makes 8 servings.
Citrus Spinach Salad
-
8/19/2019 ForceFactor Cookbook 2
41/150
Citrus Spinach SaladThis tangy salad is both refreshing and nutritious. The citrus fruits are a great source of vitamin
C and also provide potassium and calcium for bone health. Try it out during the colder months
(November – April) when citrus fruits are in their peak season.
INGREDIENTS DIRECTIONS2 tablespoons orange juice
2 tablespoons olive oil
1 tablespoon balsamic vinegar
2 navel oranges, peeled, pith & membrane removed
½ cup canned mandarin oranges, drained of juice
1 tangerine, peeled, pith & membrane removed
1 red grapefruit, peeled, pith & membrane removed
5 cups fresh baby spinach
¼ cup dried cranberries
2 tablespoons pine nuts
In a small bowl, combine the orange juice, olive oil, and vinegar. M
Add in the prepared oranges, tangerine, and grapefruit and toss to
well with dressing.
Add baby spinach to a large bowl. Top with fruit mixture and dress
gently to combine. Sprinkle cranberries and pine nuts over the top
immediately.
Makes 5 servings.
Fruity Cabbage Slaw
-
8/19/2019 ForceFactor Cookbook 2
42/150
38
Fruity Cabbage Slaw You’ve never had coleslaw like this before! We’ve taken a classic barbecue favorite and lightened it
up by ditching all the fatty mayonnaise and adding in non-fat, fiber-rich fruit instead. If you add in th
optional walnuts, you’ll also be getting healthful omega-3 fatty acids with your slaw.
INGREDIENTS DIRECTIONS1 cup shredded cabbage
1 medium red apple, chopped
¼ cup light Italian dressing
1 tablespoon milk
1 teaspoon sugar
¼ teaspoon nutmeg
¼ cup golden raisins
1 ripe pear, sliced
½ cup chopped walnuts (optional)
Combine all ingredients in a small bowl and toss gently to coat.
Refrigerate until ready to serve.
Makes 4 servings.
Peppered Steak Salad
-
8/19/2019 ForceFactor Cookbook 2
43/150
Peppered Steak SaladThis salad is absolutely packed with flavor and much lower in calories than the typical restauran
style steak salad. It’s also a great way to re-use any leftover roast beef you have in the fridge. Y
satisfy your cravings for protein-rich red meat while keeping fat and carbohydrates counts lowe
lunchtime. You can sub in other raw vegetables (like cucumbers, red peppers, or red onion) if yo
prefer.
INGREDIENTS DIRECTIONSSalad:
8 oz. cooked lean roast beef, cut into
thin strips
1 cup grape tomatoes, cut in half
1 cup sliced raw white mushrooms,
1 green bell pepper, sliced into strips
½ cup chopped celery
2 cups shredded cabbage
½ cup bean sprouts
Dressing:
¼ cup olive oil
¼ red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon soy sauce
2 garlic cloves, crushed
½ teaspoon ginger
½ teaspoon black pepper
Mix all dressing ingredients well in a large bowl. Add all salad ingr
except the cabbage and bean sprouts. Mix well and refrigerate for
hours to allow dressing to soak. Add cabbage and bean sprouts a
the salad just before serving.
Makes 1 serving.
Quick & Easy Black Bean Salad
-
8/19/2019 ForceFactor Cookbook 2
44/150
40
Quick & Easy Black Bean SaladSide dishes don’t get much easier to make than this one. Our black bean salad is a quick fix and is
full of fiber so it’s sure to fill you up. Want to add some extra flavor? Kick up the heat by using your
favorite hot and spicy salsa. Still not hot enough? Slip in some minced jalapeño pepper, but be sure
to taste test as you go.
INGREDIENTS DIRECTIONS1 (16oz) can black beans, rinsed and drained
1 (8oz) can whole kernel corn, drained
½ cup red onion, chopped
½ cup salsa, chunky variety
2 tablespoons lemon juice
½ cup celery, chopped
1 teaspoon ground cumin
2 small garlic cloves, minced
½ teaspoon salt
Combine all ingredients. Enjoy at room temperature and refrigerate
leftovers.
Makes 8 servings.
Salsa-fied Red Bean Salad
-
8/19/2019 ForceFactor Cookbook 2
45/150
This bean salad is the perfect choice for filling you up (and not weighing you down). It’s incredib
simple to make as well. It’s best when served cold, so mix some up the day before you need it.
also perfect as a side dish for a summertime barbecue.
INGREDIENTS DIRECTIONS1 (15.5 ounce) can red beans, rinsed and drained
¼ cup chopped scallions
¼ cup chopped red onion
¼ cup black olives, chopped
2 large tomatoes, seeded and chopped
1-2 jalapeño peppers, seeded and chopped
1 tablespoon fresh cilantro, chopped
1 tablespoon fresh lime juice
Combine all ingredients in a medium bowl and refrigerate for at le
hour before serving.
Makes 6 servings.
Summer Squash &
-
8/19/2019 ForceFactor Cookbook 2
46/150
42
qBrown Rice SaladBrown rice is definitely a top choice for getting long-term energy in the form of complex
carbohydrates. Low in fat, cholesterol, and sodium, brown rice is definitely one of our top choice
sides at dinnertime. This salad is the perfect way to add new flavors and use up any leftover brown
rice in your fridge. Best served cold, this dish comes together super fast.
INGREDIENTS DIRECTIONS1 cup cold, cooked brown rice
½ cup diced zucchini
½ cup diced yellow summer squash
¼ cup chopped red onion
1 teaspoon chopped fresh basil
½ teaspoon salt
¼ cup low-fat zesty Italian dressing
Combine all ingredients except dressing and mix well. Refrigerate until
ready to use. Top with dressing and toss just prior to serving.
Makes 4 servings.
Tabbouleh
-
8/19/2019 ForceFactor Cookbook 2
47/150
Tabbouleh is a traditional Middle Eastern salad that is packed with parsley and bulgur. Bulgur is
grain that has more fiber, protein, and most vitamins and minerals than white rice. It’s also a gre
source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm,
it’s traditionally served chilled.
INGREDIENTS DIRECTIONS1 cup water
½ cup bulgur
¼ cup lemon juice
2 tablespoons olive oil
1 clove garlic, minced
1 tablespoon lemon zest
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon ground allspice
2 cups finely chopped parsley
3 tomatoes, seeded and diced
1 cucumber, peeled, seeded, and diced
In a small saucepan, combine water and bulgur and bring to a boi
and remove the pot from the heat. Allow it to stand until the water h
been absorbed completely, about 25 minutes. Drain any extra wat
point. Cool cooked bulgur and transfer to a large bowl.
To make the dressing, combine lemon juice, olive oil, garlic, zest,
pepper, and allspice in a small bowl. Mix well.
To the bulgur, add the parsley, mint, tomatoes and cucumbers. Po
dressing and toss well to coat. Chill in the refrigerator for at least 1
before serving.
Makes 8 servings.
Tuna Macaroni Salad
-
8/19/2019 ForceFactor Cookbook 2
48/150
44
This cold pasta salad is your one-stop shop for protein and carbs. We recommend using whole
wheat pasta to add more fiber and whole grains to the meal. Fiber helps you to feel fuller and
reduces your chance of overeating later on. Finally, use fresh basil if it is available and add it just
before serving.
INGREDIENTS DIRECTIONS8 ounces of uncooked, whole-wheat pasta (any bite-sized shape)
10 ounces of frozen peas
13 ounces canned tuna, packed in water, drained
¼ cup onion, minced
1 tablespoon fat-free mayonnaise
1 cup plain, nonfat yogurt
2 tablespoons Dijon mustard
2 cloves garlic, crushed
¼ teaspoon black pepper
½ teaspoon salt
1 cup grape tomatoes, halved
¼ teaspoon dried basil (or 1 teaspoon fresh basil)
Cook the pasta according to package directions. Drain and cool.
Cook the frozen peas in the microwave according to package directions
Drain any excess water and cool.
Combine all remaining ingredients in a large bowl. Add in the pasta and
peas and mix well. Chill in the refrigerator until ready to serve.
Makes 8 servings.
-
8/19/2019 ForceFactor Cookbook 2
49/150
POULTRY
-
8/19/2019 ForceFactor Cookbook 2
50/150
If you’re like most guys who are trying to build muscle, you’re probably
a little too familiar with plain, grilled chicken breast by now. Don’t let
boredom get you off track, though! Chicken and turkey are some of the
best sources of lean protein that your body will use to build and repair
muscle. They’re also some of the most cost-effective sources of animal
protein which helps to keep them at the top of our easy dinner list. The
same old plain, grilled breast can get tedious though. Using low calorie,
low carb herbs and spices along with vegetables can totally reinvent
the plain chicken breast. Even better, baking, poaching and stir-frying
chicken are all new preparation methods to add to your grilling routine.
When it comes to chicken, boneless, skinless breasts are the mostpopular base for our recipes. To save money, you can buy them in bulk
and freeze some for later in the week to use in a different recipe. For
turkey, we use ground turkey breast most often. Turkey is already a lean
meat, but you can nd extra-lean varieties in the grocery store that are
up to 99% fat-free. Keep in mind that these will be drier, so you might
want extra sauce or “wet” ingredients when using extra-lean turkey in our
Turkey Loaf and Turkey Meatballs.
P
THE RECIPES
-
8/19/2019 ForceFactor Cookbook 2
51/150
THE RECIPESBAKED LEMON-VEGETABLE CHICKEN ........ 48
CHILI POWDER CHICKEN ......................... 49
GRILLED JERK CHICKEN .......................... 50
LIME CHICKEN BREAST ........................... 51
MUSHROOM CHICKEN QUESADILLA ......... 52
ORANGE CHICKEN .................................. 53
PRETZEL-CRUSTED CHICKEN NUGGETS WITH HONEY-MUSTARD DIPPING SAUCE ... 54
SPICY GRILLED GARLIC CHICKEN ............. 55
TANDOORI CHICKEN ................................ 56
TURKEY BEAN BURRITOS ........................ 57
TURKEY LOAF ......................................... 58
TURKEY MEATBALLS ............................... 59
Baked Lemon-Vegetable Chicken
-
8/19/2019 ForceFactor Cookbook 2
52/150
48
Baking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other
preparations (e.g., sautéing, frying, braising). The lemon and basil in this dish help ensure you’re
getting plenty of flavor even without any of the extra oil or butter of other preparation styles.
INGREDIENTS DIRECTIONS3 pounds boneless, skinless chicken breasts
2 teaspoons dried basil
⅛ cup lemon juice
½ cup chopped onion
1 large zucchini, halved and then chopped into 8 pieces
2 carrots, halved and then chopped into 8 pieces each
1 (14 ounce) can artichoke hearts
Preheat oven to 350°F.
Place chicken in a large casserole dish sprayed with nonstick cooking
spray. Sprinkle with the basil and the lemon juice. Add chopped onions
over top and arrange the chopped zucchini and carrots on top of the
chicken. Pour artichoke hearts over the top of the chicken and vegetabl
Cover dish and bake in the oven for 1 hour or until the chicken is cooke
through and the carrots are tender.
Makes 6 servings.
Chili Powder Chicken
-
8/19/2019 ForceFactor Cookbook 2
53/150
Forget the sugary bbq sauce! Our chili powder grilled chicken has all the flavor without all the ex
sugar, fat, and carbohydrates of the traditional barbecued chicken breast. Serve it with grilled
zucchini, corn on the cob, and a baked potato for a satisfying and balanced summer meal that w
help you maintain and improve on your gains.
INGREDIENTS DIRECTIONS4 boneless, skinless chicken breasts (about 6 ounces each)
4 tablespoons olive oil
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon black pepper
¼ teaspoon salt
Combine oil, chili powder, paprika, cumin, pepper, and salt in a la
re-sealable plastic bag. Mix well. Add the chicken breasts to bag, s
and shake to coat chicken with marinade. Refrigerate overnight to
flavors.
Add chicken breasts to grill. Cook until the juices run clear, about 1
minutes per side.
Makes 4 servings.
Grilled Jerk Chicken
-
8/19/2019 ForceFactor Cookbook 2
54/150
50
INGREDIENTS DIRECTIONS¼ cup chili chutney
1 teaspoon hot pepper sauce
4 boneless, skinless chicken breasts
2 tablespoons Jamaican jerk seasoning
Rub chicken breasts with jerk seasoning. In a separate bowl combine t
chutney and hot pepper sauce.
Grill chicken on medium high heat, about 6 minutes per side (for 6-oun
breasts). Brush chicken with chutney mix every few minutes during thecooking process. Allow chicken to rest for a few minutes before serving.
Makes 4 servings.
The Jamaican jerk seasoning in this recipe adds Caribbean flavors to a favorite protein. To make
this recipe extra simple, we purchase pre-made jerk seasoning at the grocery store, but you can
definitely substitute your own spice rub recipe instead, if you prefer. For an easy dinner, grill up som
asparagus alongside the chicken and serve together.
Lime Chicken Breast
-
8/19/2019 ForceFactor Cookbook 2
55/150
Even if you’re not currently enjoying the hot and sunny days of summer, this dish can still add so
tropical flavor to your dinner. It’s a great choice for having leftovers - you can eat this hot or cold
slicing up leftovers for a sandwich at lunchtime the next day. 1 serving (1/4 of the recipe) has jus
calories and 7 grams of fat.
INGREDIENTS DIRECTIONS4 boneless, skinless chicken breasts
2 bay leaves
1 tablespoon olive oil
1 tablespoon white vinegar
1 tablespoon lime juice1 teaspoon thyme
¼ teaspoon ground coriander
Black pepper to taste
2 limes, cut into slices
Preheat your oven to 325°F.
Place the chicken breasts and bay leaves into a medium-sized ba
dish. Mix oil, vinegar, and lime juice together and pour over the ch
Add the thyme, coriander, and black pepper over the top of that anin the oven for 45 minutes.
Place the lime slices over the top of the chicken and return the dis
oven for another 10 minutes.
Makes 4 servings.
Mushroom Chicken Quesadilla
-
8/19/2019 ForceFactor Cookbook 2
56/150
52
Quesadillas are typically diet-disasters: overloaded with fatty cheese, wrapped in a huge flour
tortilla, and fried in oil. They are a tasty favorite, however, so we’ve trimmed down the fat, calories
and carbohydrates with our version, using re-vamped ingredients and heating it in a sandwich pres
rather than frying it in oil. Prepare your chicken breast the lean way by poaching it in boiling wateruntil cooked through, cooling it, and then shredding it with a fork.
INGREDIENTS DIRECTIONS6 ounces sliced mushrooms
1 clove garlic, minced
4 ounces cooked, shredded chicken breast
¼ cup onion, chopped
1 roasted red pepper packed in water, drained and sliced thinly½ cup fat-free cheddar cheese, shredded
2 high-fiber, whole-wheat tortillas (12” diameter)
Salsa and sliced avocado (for serving)
In a small skillet sprayed with nonstick cooking spray, sauté mushrooms
garlic, and onion over medium high heat until the mushrooms are tende
(about 7 minutes). Remove from heat and drain the excess liquid that th
mushrooms have released.
Heat sandwich press to high heat. Spray with nonstick cooking spray.
Divide mushroom mixture between the two tortillas. Layer on chicken,
pepper, and cheese evenly between the two and fold over the tortillas.
Place side-by-side on the sandwich press and close top.
Heat about 5-7 minutes or until the quesadilla is heated through and th
cheese is melted. Enjoy hot with salsa and slices of avocado.
Makes 2 servings.
Orange Chicken
-
8/19/2019 ForceFactor Cookbook 2
57/150
We turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditch
the deep-fryer and swapping out the super sugary sauce, we kept the orange taste with less
saturated fat and fewer calories.
INGREDIENTS DIRECTIONS2 ½ lbs chicken (thighs, breasts, legs, wings)
1 cup orange juice
½ cup white wine
½ teaspoon dried basil
½ teaspoon dried parsley½ teaspoon salt
½ teaspoon pepper
1 tablespoon olive oil
1 large onion, diced
1 large tomato, diced
Preheat the oven to 375°F.
Place the chicken on a shallow baking pan and cover with the oran
and white wine. Sprinkle basil, parsley, salt, and pepper over the ch
Bake the chicken in the oven for 35 minutes.
While the chicken is baking, prepare the sauce. In a skillet over me
high heat, heat the oil. Add in the onions and tomatoes and sauté
onions are translucent.
Spoon the onions and tomatoes over the chicken and bake for an
additional 10 minutes or until the chicken is fully cooked.
Makes 6 servings.
Pretzel-Crusted Chicken Nuggetswith Honey Mustard Dipping Sauce
-
8/19/2019 ForceFactor Cookbook 2
58/150
54
with Honey-Mustard Dipping SauceTraditional chicken nuggets are usually dipped in batter and fried. By baking our nuggets in the
oven, we cut out lots of unneeded saturated fat and calories. With just five ingredients, our chicken
nuggets are really easy to make and the pretzel topping adds a tasty spin on a fast-food classic
INGREDIENTS DIRECTIONSSauce:
¼ cup Dijon mustard
2 tablespoons honey
2 tablespoons apple juice
Chicken Nuggets:¾ lb. boneless, skinless chicken breasts, cut into 1-inch cubes
½ cup crushed pretzels
Preheat oven to 375°F.
Mix all sauce ingredients in a small bowl and blend together well. Divid
sauce into two small dishes. Place one in the refrigerator to be used fo
dipping sauce later.
Dip each chicken cube into remaining mustard sauce, then coat with
crushed pretzels. Place on an ungreased cookie sheet.
Bake the tray of nuggets in the oven for 10-12 minutes. Serve with the
extra sauce.
Makes 3 servings.
Spicy Grilled Garlic Chicken
-
8/19/2019 ForceFactor Cookbook 2
59/150
This is the perfect recipe for anyone who’s getting tired of the same-old grilled chicken day afte
This spicy marinade definitely adds a punch to a classic lean protein without adding excess fat.
serving it with some grilled corn on the cob and a cold salad. You can kick up the heat even mo
keeping some of the seeds from the jalapeños.
INGREDIENTS DIRECTIONS1 chicken, approximately 3lbs., cut up and skin removed
1 cup chicken broth
2 tablespoons olive oil
1½ teaspoons dried parsley flakes
1 teaspoon ground black pepper1 teaspoon salt
8 garlic cloves, crushed
1 teaspoon red pepper flakes
1-2 jalapeño peppers, seeded and chopped finely
Combine all ingredients except chicken in a small bowl and mix w
make marinade.
Place chicken in a large plastic bag. Add marinade, seal bag, and
massage marinade into chicken. Marinate at least 30 minutes or oin the refrigerator. Turn chicken several times while marinating.
When ready to cook, remove chicken from marinade. Reserve ma
for later. Place chicken pieces on a lightly oiled grill rack and grill o
medium high heat. Grill until chicken is cooked through and the ju
clear. Brush both sides with remaining marinade at least twice du
cooking.
Makes 6 servings.
Tandoori Chicken
-
8/19/2019 ForceFactor Cookbook 2
60/150
56
We’ve lightened up this classic Indian preparation for chicken breast. Slashing the meat before
applying the spices helps it to absorb as much of the spice blend as possible prior to cooking. Also
make sure to allow the chicken to marinate for a full 24 hours before cooking. If you love spice, feel
free to kick up the heat even more with extra chili powder and crushed red pepper in your marinade
INGREDIENTS DIRECTIONS4 chicken breasts, skin removed (approximately 6 ounces each)
1½ teaspoons chili powder
3 tablespoons lemon juice
1 cup plain, fat-free yogurt
1 medium onion, finely chopped
4 cloves garlic, minced
1 tablespoon paprika
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1 teaspoon garam masala
1 teaspoon ground ginger
1 teaspoon turmeric
½ teaspoon crushed red pepper
In a small bowl, mix together the chili powder and lemon juice.
Place chicken in a large casserole dish. With a knife, slash each chicke
breast a few times. Brush lemon juice mixture over the chicken and let
stand for 30 minutes.
In a medium bowl, combine all the remaining ingredients. Stir well to
incorporate. Pour mixture over the chicken breasts. Cover the casserole
dish and place in the refrigerator for about 24 hours.
Bake the chicken at 450°F for 40 minutes.
Makes 4 servings.
Turkey Bean Burritos
-
8/19/2019 ForceFactor Cookbook 2
61/150
Burritos at most take-out chains are enormous – huge carb-heavy flour tortillas full of rice, bean
greasy beef, cheese, and sour cream. They’re not exactly a lean choice. So we’ve lightened up t
classic take-out favorite by using ground turkey breast, fat-free cheese, and replacing the sour
cream with a spicy flavor.
INGREDIENTS
DIRECTIONS
1 lb. ground turkey breast
1 onion, chopped
2 cloves garlic, minced
1 (15 oz) can red kidney beans, rinsed and drained
8 oz tomato sauce
⅓ cup salsa
1½ teaspoons chili powder
1 cup fat-free cheddar cheese, shredded
1 cup reduced-fat cheddar cheese
10 (8”) flour tortillas
pink (about 10 minutes).
Add the beans, tomato sauce, salsa, and chili powder. Cover and
heat to low. Cook for 10 minutes more, stirring occasionally.
Spray a baking sheet with nonstick cooking spray.
Spoon a ½ cup of turkey mixture onto each tortilla and then sprink
tablespoon of each cheese. Roll up tortilla and place, seam side d
the baking sheet. Repeat with the remaining tortillas.
Bake in the oven for 12 to 14 minutes. Leftovers can be refrigerate
re-heated later in the microwave.
Makes 5 servings.
Preheat the oven to 375°F.
In a saucepan sprayed with cooking spray over medium heat, cook the
turkey, onions, and garlic, stirring frequently, until the turkey is no longer
Turkey Loaf
-
8/19/2019 ForceFactor Cookbook 2
62/150
58
Miss the taste, but not the fat of meatloaf? We make ours with lean, ground turkey. This recipe
requires very little preparation time and is much lower in fat and calories than the average meatloaf
dish. 1/6th of the recipe has about 220 calories and 6 grams of fat. Keep the fat count low by servin
it with a baked, not mashed, potato.
INGREDIENTS DIRECTIONS1½ lbs. extra-lean ground turkey
¾ cup dry, seasoned bread crumbs
1 tablespoon soy sauce
¼ cup chicken stock
1 teaspoon Worcestershire sauce½ teaspoon thyme
1 teaspoon basil
1 teaspoon parsley
1 egg
Salt and black pepper
Preheat your oven to 350°F.
Lightly beat the egg with a fork. Then combine all ingredients in a bowl
and mix thoroughly. Put the mixture in loaf pan and bake, uncovered, in
the oven for about 1 hour. Let it cool for about 10 minutes before serving
Makes 6 servings.
Turkey MeatballsF f d i ll i f i bi b l f h i d b ll Th
-
8/19/2019 ForceFactor Cookbook 2
63/150
Few foods are as universally satisfying as a big, warm bowl of spaghetti and meatballs. The typ
recipe is usually a diet-disaster though- packed with way more fat and carbs than you really nee
in one meal. Instead of limiting yourself to just 2 meatballs, try our turkey meatballs over cooked
spaghetti squash. We’ve kept the same great flavors of traditional meatballs but swapped in aleaner, high-protein meat with ground turkey instead of ground beef.
INGREDIENTS DIRECTIONS¾ lb. ground turkey
½ cup onion, finely chopped
¼ cup panko (or dry bread crumbs)
¼ cup shredded carrot
1 tablespoon chopped fresh basil2 tablespoons fat-free milk
½ teaspoon salt
½ teaspoon black pepper
2 garlic cloves, crushed
3 cups of prepared tomato sauce
In a medium bowl, combine all ingredients except tomato sauce a
very well with hands. Shape into 1-inch balls.
In a large saucepan over medium heat, combine meatballs and sa
Cover pan and cook for 10-15 minutes (meatballs should no longepink in the center).
Serve over whole wheat spaghetti or spaghetti squash.
Makes 6 servings.
-
8/19/2019 ForceFactor Cookbook 2
64/150
BEEF
-
8/19/2019 ForceFactor Cookbook 2
65/150
Nothing says protein like red meat! The protein in beef helps to build,
maintain, and repair your body’s tissues. Beef is also a great source
of iron, the mineral that is necessary to help your body’s red blood
cells to carry oxygen throughout your body. However, many people
have eliminated beef and other red meats from their diets, citing health
concerns. While some cuts of beef are high in cholesterol and saturated
fat, choosing the leanest cuts can help you get the protein, iron, and
taste you want, without sacricing your workout gains. Top sirloin steak,
top round roast, sirloin tip side steak, and bottom round roast are among
some of the extra-lean cuts of beef. You can also nd lean and extra-lean
ground beef at your local grocery store.
We’ve chosen from among the leaner cuts of beef to base our recipes
around. Most of these recipes also remind you to trim any excess surface
fat that is easily removable before cooking the beef. Don’t worry though.
Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised
Beef, are so well-seasoned that you won’t need the avor of the extra fat!
B
THE RECIPES
-
8/19/2019 ForceFactor Cookbook 2
66/150
BEEF & VEGETABLE STEW ....................... 63
BEEF LETTUCE WRAPS ............................ 64
BEEF SIRLOIN ROAST .............................. 65
CHINESE-STYLE BEEF WITH BROCCOLI ...... 66
CUBAN BRAISED BEEF ............................ 67
FORCE FACTOR® BURGER ........................ 68
PHILLY STEAK WRAP .............................. 69
SEASONED FLANK STEAK ........................ 70
SPICY BEEF TACOS ................................. 71
WHISKEY-MUSHROOM STEAK .................. 72
Beef & Vegetable StewUsing lean top round beef in this stew keeps the fat content lower than traditional beef stews T
-
8/19/2019 ForceFactor Cookbook 2
67/150
INGREDIENTS DIRECTIONS1 lb. lean beef round, trimmed of fat and cut into cubes
1 green bell pepper, seeded and chopped
3 carrots, cut into chunks
2 stalks celery, chopped
1 cup frozen pearl onions1 parsnip, peeled and cut into chunks
1½ cups beef broth
1 (14.5 ounce) can diced tomatoes
1 teaspoon rosemary, minced
1 teaspoon thyme, minced
6 ounces frozen peas
Preheat the oven to 325°F.
Spray a large Dutch oven lightly with cooking spray and place ove
medium-high heat. Add the beef and cook until browned, about 5 m
Add in the green pepper, carrots, celery, onions, and parsnip and for about 5 minutes longer. Stir occasionally to ensure even cookin
in the beef broth, tomatoes, rosemary, and thyme. Season with sa
pepper to taste.
Cover the pot and place it in the oven for 1 ½ hours. Stir in the froz
and then return to the oven for 15 minutes more. Serve hot.
Makes 4 servings.
Using lean top round beef in this stew keeps the fat content lower than traditional beef stews. T
stew is also loaded with vegetables that will fill you up without filling you out. Feel free to add in
more of your favorite winter vegetables (like butternut squash, turnips, or celery root) for a thick
and even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later othe microwave.
Beef Lettuce WrapsCutting back on carbs? This recipe requires no bread or bun Instead this tasty Asian-inspired bee
-
8/19/2019 ForceFactor Cookbook 2
68/150
64
Cutting back on carbs? This recipe requires no bread or bun. Instead, this tasty, Asian-inspired bee
is loaded onto large lettuce leaves as a refreshing and low-calorie serving tool. If you like spicy foo
kick up the heat even more by adding in more chile pepper sauce to your cooking.
INGREDIENTS DIRECTIONS1 onion, chopped
1 lb. extra-lean ground beef
5 cloves garlic, minced
1 tablespoon rice wine vinegar
1 tablespoon soy sauce1 tablespoon chile pepper sauce
2 teaspoons brown sugar
1 teaspoon ground ginger
1 teaspoon dark sesame oil
8 large lettuce leaves
1 red bell pepper, seeded and sliced
In a large bowl, mix the ground beef, garlic, vinegar, soy sauce, chile
sauce, brown sugar, and ground ginger well. Set aside.
In a large skillet sprayed with nonstick spray, cook the onion for 3 minut
Add the beef mixture to the skillet and cook about 4 minutes, or until thbeef is cooked through. Add the sesame oil and mix well. Remove from
heat.
Place about ¼ cup of the beef mixture in the center of each lettuce leaf
Top with sliced red pepper and wrap.
Makes 4 servings.
Beef Sirloin RoastThis is a great meal to make when you’re trying to impress company and eat healthfully at the s
-
8/19/2019 ForceFactor Cookbook 2
69/150
INGREDIENTS DIRECTIONS2 lbs. lean sirloin beef, trimmed of visible fat
2 teaspoons salt
2 teaspoons freshly cracked black pepper
5 cloves garlic, minced
3 teaspoons dried rosemary2 teaspoons dried oregano
Preheat the oven to 400°F.
Season beef on all sides with the salt and pepper.
In a small bowl, combine the garlic, rosemary, and oregano. Mix wrub mixture all over the top of the beef. Press the herbs into the m
they stick well. Transfer beef to a roasting pan that has been spray
nonstick cooking spray.
For medium doneness, cook the meat in the oven for about 30 min
Remove from oven and let stand for 15 minutes before slicing and
Makes 8 servings.
This is a great meal to make when you re trying to impress company and eat healthfully at the s
time. Plus, with very few ingredients, it’s quick and easy to prepare. Try serving it with some roa
vegetables (like asparagus or Brussels sprouts) and a simple side salad.
Chinese-Style Beef with BroccoliOur version of this take-out favorite eliminates some excess fat and calories by using leaner cuts
-
8/19/2019 ForceFactor Cookbook 2
70/150
66
¾ lb. lean sirloin beef, trimmed of all visible fat, sliced thinly
2½ tablespoons cornstarch, divided
2 teaspoons vegetable oil
1 cup fat-free chicken broth
5 cups broccoli, cut into bite-size pieces
½ cup sliced mushrooms
2 cloves garlic, minced½ teaspoon red pepper flakes
¼ cup soy sauce
½ cup water
In a small bowl, coat the strips of beef with 2 tablespoons of the cornstarc
In a separate small bowl, combine the remaining ½ tablespoon cornstarc
with ½ cup of the chicken broth and the soy sauce. Mix well and set aside
Heat the oil in a large skillet over medium-high heat. Add the beef and stir
for about 4 minutes. The beef should be lightly browned. Move beef to asmall bowl, leaving the oil in the pan.
Add ½ cup of the broth to the pan. Add in the broccoli and mushrooms an
cover the skillet for about 3 minutes. Uncover and add in the garlic and re
pepper flakes. Stir-fry for about 2 minutes longer.
Stir in the soy sauce mixture to the broccoli and stir-fry for 2 minutes longe
Return beef to skillet and toss with sauce and vegetables. Serve hot.
Makes 4 servings.
Our version of this take out favorite eliminates some excess fat and calories by using leaner cuts
of beef and re-working the typically sugary sauce. This recipe also works great for wrapping up in
lettuce leaves as a low-carb alternative to traditional white rice.
INGREDIENTS DIRECTIONS
Cuban Braised BeefCooking this beef on low heat for a long time results in very tender and juicy meat. However, sin
-
8/19/2019 ForceFactor Cookbook 2
71/150
Cooking this beef on low heat for a long time results in very tender and juicy meat. However, sin
flank steak is a lean cut and you trim it further of visible fat, this dish is a great way to get lean
protein from red meat without adding a lot of saturated fats. Serve it as is or wrap up a ½ cup
serving in a whole-wheat tortilla.
INGREDIENTS DIRECTIONS2 lbs. flank steak, trimmed of fat
3 cups red onion, thinly sliced
2 red bell peppers, chopped
2 green bell peppers, chopped
1 yellow bell pepper, chopped
4 cloves garlic, minced
1 teaspoon ground cumin1 teaspoon dried oregano
1 teaspoon chopped rosemary
¼ cup white wine vinegar
3 cups fat-free beef broth
2 tablespoons tomato paste
Salt and pepper, to taste
Cilantro, if desired
Coat a large Dutch oven with nonstick cooking spray and heat on medium
Cook steaks until browned (about 2-3 minutes per side). Remove steaks
and set aside.
Add onions, bell peppers, and garlic to pan and cook until tender, about 8
Add in cumin, oregano, rosemary, salt, and pepper. Stir well and cook 1 m
Add vinegar, stir well and cook until almost all the liquid has evaporated (a
minutes). Then, stir in the beef broth and tomato paste and return the stea
pot. Cover, reduce the heat to a simmer, and cook 1 ½ hours. The steaks
be very tender.
Remove the steaks from the pot and shred using two forks. Return shred
to the pot and mix well with the vegetables. Sprinkle in cilantro if desired. S
Makes 8 servings.
Force Factor® BurgerThere are some foods we just can’t give up – hamburgers are one of them. We’ve improved upon th
-
8/19/2019 ForceFactor Cookbook 2
72/150
68
j g p g p p
standard burger though. The Force Factor burger is lower in fat and calories and still packed with
protein and a kick of spicy flavor.
INGREDIENTS DIRECTIONS1 lb. extra-lean (93-97%) ground beef
2 tablespoons onion, finely chopped
2 cloves garlic, minced
1 to 2 teaspoons finely chopped jalapeño peppers (seeded)
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon ground cumin
1 tablespoon Worcestershire sauce
On top: Lettuce, sliced red onions, sandwich-sliced dill pickles, tomato
slices, ketchup, sliced banana peppers, extra jalapenos
4 reduced-calorie or low-carbohydrate hamburger buns
In a bowl, combine the first 7 ingredients. Do not overmix (to avoid dry
burgers). Shape mixture into 4 patties, approximately 1” thick each.
Spray a heated griddle, outdoor grill, or portable grilling machine with
cooking spray. Place burgers on grill and cook approximately 5 minutes
each side.
Place on hamburger buns and layer with lettuce, red onion, pickles,
tomato, and ketchup. Sprinkle with extra chopped jalapeño peppers if
desired.
Makes 4 servings.
Philly Steak WrapWe’ve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By usin
-
8/19/2019 ForceFactor Cookbook 2
73/150
( y ) y p y
a whole wheat tortilla, you’re getting extra whole grains in your diet and removing extra, unwant
carbs from the large bun or roll typically used in these sandwiches. Using lean roast beef also h
to keep the fat content down, while still giving you the protein and red meat taste you crave!
INGREDIENTS DIRECTIONS¾ cup green bell pepper, thinly sliced
¾ cup onion, chopped
1 clove garlic, minced
6 ounces lean roast beef, shaved
2 medium whole-wheat tortillas
¼ cup cheddar cheese, shredded
¼ teaspoon hot sauce, optional
In a small skillet sprayed with nonstick cooking spray, sauté the gr
pepper, onion, and garlic for 5 minutes. Add in the shaved roast be
sauté for an additional 3 minutes. Place half of the mixture atop ea
tortilla. Sprinkle half of the cheddar cheese and optional hot sauce
each.
Re-spray the skillet and place over low heat. Add 1 tortilla and hea
the cheese begins to melt, about 2 minutes. Remove from heat an
up tortilla. Repeat with the second tortilla.
Makes 2 servings.
Seasoned Flank SteakBeef can definitely be part of a healthy diet! While some cuts can be high in saturated fat, this recip
-
8/19/2019 ForceFactor Cookbook 2
74/150
70
calls for one of the leanest cuts, the flank. Flank steaks are flavorful and high in iron and protein bu
can get tough if overcooked. We recommend cooking just until medium-rare for best results.
INGREDIENTS DIRECTIONS1¼ lbs. flank steak, trimmed of visible fat
1 tablespoon olive oil
1 cup hot water
2 cloves garlic, minced
1 teaspoon salt
1 bay leaf
½ teaspoon black pepper
2 carrots, diced
1 red bell pepper, diced
2 teaspoons lemon juice
Preheat oven to 350°F.
Over medium-high heat, sear the steak in oil, flipping once. Remove ste
from pan and place in a medium casserole dish.
Pour the water into the hot skillet once the steak has been removed
and stir to release leftover flavor. Pour over the meat. Add the remaining
ingredients to the casserole dish and mix to distribute flavors.
Place casserole dish (uncovered) in the oven for 30 minutes for medium
steak. Cook 5 minutes longer if you prefer your steak more well-done.
Makes 4 servings.
Spicy Beef TacosIf you consider the calories, fat, and money you save by making these tacos yourself, you’ll neve
-
8/19/2019 ForceFactor Cookbook 2
75/150
back to that Mexican fast-food joint again. Adjust the amount of chili powder, habañero pepper,
the heat of the salsa to change the spiciness of the recipe to best fit your tastes.
INGREDIENTS DIRECTIONS2 tablespoons Mexican chili powder
½ teaspoon ground cumin
2 teaspoons olive oil
1 onion, chopped
1 small habañero pepper, seeded and minced
2 cloves garlic, minced
½ lb. lean (93-95%) ground beef
1 (8 ounce) can tomato sauce
1 (8 ounce) can red kidney beans, rinsed and drained
8 small corn tortillas
½ cup lettuce, shredded
½ cup chunky salsa or diced tomatoes
4 small corn tortillas
In a skillet over medium heat, toast the chili powder and cumin tog
1 minute before adding the oil and onion. Cook the onion and pep
about 3 minutes. Then add garlic and stir fry for an additional 3 m
Add in the ground beef and stir well with a wooden spoon, breakin
beef, until meat is cooked through, about 5 minutes. Add in the tom
sauce and kidney beans and cook for an additional 5 minutes.
Wrap ¼ cup of the beef mixture with lettuce and a tablespoon of s
each corn tortilla.
Makes 4 servings.
Whiskey-Mushroom SteakCraving a flavorful steak? This one is a great choice and requires no sugary steak sauce. The
-
8/19/2019 ForceFactor Cookbook 2
76/150
72
mushrooms soak up the flavors of the garlic, butter, and whiskey while also providing fiber that will
keep you feeling full, long after the steak has disappeared.
INGREDIENTS DIRECTIONS2 New York strip steaks, approx 4 oz. each, trimmed of visible fat
1 tablespoon light butter
3 cloves garlic, minced
5 ounces mushrooms (shiitake, or mixed variety)
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
¼ cup whiskey
Preheat broiler.
Spray a broiler pan with nonstick cooking spray. Add steaks to broiler p
and broil about 10 minutes on each side. The steaks should be slightly
pink on the inside. Remove from pan and keep warm.
Heat the butter in a saucepan over medium-high heat. Add the garlic,
mushrooms, and spices. Sauté for 2 minutes. Remove from heat. Allow
cool for 1 minute, stirring constantly, before carefully adding the whiskey
the sauce. Stir well for another minute. Pour sauce over steaks and ser
Makes 2 servings.
-
8/19/2019 ForceFactor Cookbook 2
77/150
PORK Like beef, the cut of pork you choose will have a big impact on its
-
8/19/2019 ForceFactor Cookbook 2
78/150
nutritional stats. Flavorful preparations like bacon, ham, and pancetta
can rank high in fat and sodium. However, when trimmed of excess
surface fat, pork typically contains more unsaturated than saturated
fats. In fact, on a per ounce basis, pork tenderloin can have less fat thanchicken breast! Lean pork is a good source of protein as well as vitamins
and minerals including iron, zinc, B vitamins, and selenium.
As with our beef recipes, we’ve chosen cuts of meat that are among the
leanest for our pork recipes. These include pork tenderloin as well as
pork chops (both bone-in and boneless). A variety of seasonings and
accompaniments make every one of our pork recipes distinct though.
Pork is a great protein to season with a wide variety of avors, from
the sweet of our Apple Spiced Pork Tenderloin to the savory of our
herb-infused Pork Chops with Zucchini, to the spicy of our Cajun Pork
Tenderloin.
P
THE RECIPES
-
8/19/2019 ForceFactor Cookbook 2
79/150
APPLE-SPICED PORK TENDERLOIN ........... 76
CAJUN PORK TENDERLOIN ...................... 77
PORK CHOPS WITH ZUCCHINI .................. 78
PORK & TURKEY BURGER ........................ 79
ROASTED PORK CHOPS WITH TOMATOES .................................... 80
SLOW COOKER PORK CHILI...................... 81
STIR-FRY PORK & VEGETABLES ................ 82
Apple-Spiced Pork TenderloinPork tenderloin is one of the leanest cuts of pork and you can make it even leaner by trimming it of
-
8/19/2019 ForceFactor Cookbook 2
80/150
76
visible fat prior to cooking. However, because it is so lean, it can be easily dry out so be careful not
to overcook the pork medallions in this recipe. The apple mixture also helps return moisture and
flavor to this dish.
INGREDIENTS DIRECTIONS1 lb. pork tenderloin, trimmed of visible fat and cut into 12 even medallions
¾ teaspoon salt, divided
¼ teaspoon ground coriander
¼ teaspoon black pepper
¼ teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
2 tablespoons reduced-fat, whipped butter
2 medium Braeburn apples, cored and thinly sliced
⅓ cup finely chopped onions
¼ cup apple cider
In a small bowl, combine ½ teaspoon of the salt with the coriander, bla
pepper, cinnamon, and nutmeg. Apply spice mixture to both sides of ea
pork medallion.
Heat a large skillet sprayed with nonstick spray over medium-high heat
Add spiced pork to the pan and heat about 3 minutes per side (or until
pork is fully cooked through). Remove pork from pan and set aside.
Reduce heat to medium and add butter to the pan. When the butter has
melted, add the apple slices, onions, and the remaining ¼ teaspoon sa
Sauté until the apple slices begin to brown (about 5 minutes). Add the
cider to the skillet and cook about 2 minutes longer.
Remove from heat and pour apples over pork and serve.
Makes 4 servings.
Cajun Pork TenderloinPork may not be the first meat to come to mind when you think about protein, but pork is definit
hi h i I f f hi d l i h b h f i
-
8/19/2019 ForceFactor Cookbook 2
81/150
a high protein meat. In fact, 4 ounces of this tenderloin has about the same amount of protein a
ounce beef hamburger patty.
INGREDIENTS DIRECTIONS2 teaspoons lemon juice
1 tablespoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon ground sage
¼ teaspoon cayenne pepper
¼ teaspoon black pepper
¼ teaspoon white pepper
1 ¼ lb pork tenderloin, trimmed of fat
Preheat broiler.
In a small bowl, mix the paprika, onion powder, garlic powder, cumi
sage, and all three types of pepper. Rub the lemon juice all over the
tenderloin. Pat the spice mixture all over the tenderloin to make an e
coating.
Line a broiler pan with aluminum foil and spray with nonstick cookin
Add the seasoned tenderloin and broil about 6 inches away from th
source. Turn meat over once during cooking. Broil for about 15 minu
Transfer meat to a cutting board and let stand for 5 minutes before
and serving.
Makes 4 servings.
Pork Chops with ZucchiniUsing tomato or pasta sauce along with oregano gives these pork chops an Italian flavor. Make
h t i d th ll i d t k th t f t t d f t t i i If
-
8/19/2019 ForceFactor Cookbook 2
82/150
78
sure you have trimmed them well in order to keep the amount of saturated fat to a minimum. If you
are looking for extra carbs in your meal, serve each chop with sauce over a cup of whole wheat
spaghetti.
INGREDIENTS DIRECTIONS1 tablespoon olive oil
4 (4 ounce) boneless pork chops, trimmed of fat
½ teaspoon dried oregano
½ teaspoon salt
1 onion, chopped
2 cloves garlic, minced
2½ cups sliced zucchini
1½ cups chunky tomato sauce
Season both sides of each pork chop with the oregano and salt.
Heat the oil in a large skillet over medium high heat. Add the pork chop
and cook for about 7 minutes or until well browned on both sides.
Add the onion, garlic, and zucchini to the pan and cook for another 6
minutes.