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This morning I made a *BOMB* "Clean Bulk Cassarole"
.. not that I've been eating very clean.. nor am I bulking... but its good food none the less...
#1 Take 1 large yam, chop up into large chunks, add 3 tbs of fat free milk, microwave for 15 minutes in glass cassarole dish
#2 Take 3-4 chicken breasts and pan fry with PAM. Season, and add in:
1 small can chopped olives, 3 tbs of sun dried tomatoes
*OR*
1 c chopped spinach + 1 diced yellow onion
I like to season with salt free garlic and parsley powder, and chili powder
#3 Make Batter:
1/4 c oats (for smoother texture, you can take this out and use corn meal or flour instead)
1/4 c corn meal
1/4 c whole wheat flour
2 eggs (or sub with 1/4 c applesauce and 1-2 tbs olive oil)
1/2 c fat free milk
2 tbs maple syrup (or your fave Splenda version)
1/2 tsp salt
#4
~Mash yams and spread evenly along bottom of cassarole dish. Top with minced garlic
~Spread chopped chicken breast mixture on top
~pour batter over everything
~Bake at 400 degrees for 15-20 min.
It took me less than an hour to cook it. I set the yams to micro b4 I went to the gym, and you can cook the chickn b4 hand, or use canned chicken.
to save even more time, you can use fat free canned pinto peans instead of yams. Or you can use drained and mased black beans.
Other "safe" things to add flavor are:
~microzapped turkey bacon, blotted heavily w/ paper towel
~parmesan cheese (sparingly)
~jalapenos (watch out for sodium)
~mushrooms
.. not that I've been eating very clean.. nor am I bulking... but its good food none the less...
#1 Take 1 large yam, chop up into large chunks, add 3 tbs of fat free milk, microwave for 15 minutes in glass cassarole dish
#2 Take 3-4 chicken breasts and pan fry with PAM. Season, and add in:
1 small can chopped olives, 3 tbs of sun dried tomatoes
*OR*
1 c chopped spinach + 1 diced yellow onion
I like to season with salt free garlic and parsley powder, and chili powder
#3 Make Batter:
1/4 c oats (for smoother texture, you can take this out and use corn meal or flour instead)
1/4 c corn meal
1/4 c whole wheat flour
2 eggs (or sub with 1/4 c applesauce and 1-2 tbs olive oil)
1/2 c fat free milk
2 tbs maple syrup (or your fave Splenda version)
1/2 tsp salt
#4
~Mash yams and spread evenly along bottom of cassarole dish. Top with minced garlic
~Spread chopped chicken breast mixture on top
~pour batter over everything
~Bake at 400 degrees for 15-20 min.
It took me less than an hour to cook it. I set the yams to micro b4 I went to the gym, and you can cook the chickn b4 hand, or use canned chicken.
to save even more time, you can use fat free canned pinto peans instead of yams. Or you can use drained and mased black beans.
Other "safe" things to add flavor are:
~microzapped turkey bacon, blotted heavily w/ paper towel
~parmesan cheese (sparingly)
~jalapenos (watch out for sodium)
~mushrooms