The Buff Body Blueprint: Busy Guys Blueprint to Building Muscle by Bennett Doug

Author:Bennett, Doug [Bennett, Doug]
Language: eng
Format: epub
Publisher: Doug Bennett
Published: 2014-01-03T22:00:00+00:00

BEST IN-STORE BREADED CHICKEN

BELL & EVANS

EASY SEAFOOD

In a Wok:

• 2 cups veggies of choice ( I like asparagus, broccoli, snap peas, red peppers, onion and spinach)

• ½ pound frozen or fresh Bay Sea Scallops

• 1/4 pound frozen or fresh shrimp

• ½ pound fresh or frozen cod

• 2 fresh lemon

• 4 sliced cloves of garlic

• 1 sprinkle fresh parsley

• Sea salt and pepper

• Extra virgin olive oil

Sauté garlic and salt in 2 tbsps. oil. On high heat, add chopped veggies and mix for 5 minutes. Next, add seafood and cook for 5 to 10 extra minutes until fish becomes opaque and flakes lightly. Make sure not to overcook scallops, or they’ll become rubbery.

** Defrost all frozen fish. If you decide to cook frozen fish, then cook separately and drain all liquid.

Sprinkle dish with Braggs Liquid Amino, 1 to 2 squeezed fresh lemons (to taste), 1 sprinkle of fresh parsley.

EASY BEEF ORIENTAL SALAD

• 16 ounces lean sirloin

• 1 bag pre-shredded carrots

• 1 bag organic pre-shredded cabbage

• 1 bag organic prewashed peapod

• 1 bag organic mesculin greens

• 4 ounces raw cashew pieces

• ½ cup fresh mandarin orange slices

• 1 tbsp. flax oil

Grill steak to your liking. Slice thin.

Mix all veggies, mandarin orange slices, flax oil and nuts in large mixing bowl. Place 2-4 cups on plate. Place 2-5 ounces steak on top and top with your favorite Asian ginger dressing. I enjoy: Newman’s Own: Sesame Ginger Marinade

MEDITERRANEAN PROTEIN

In this case, I like to use chicken.

• 4 chicken quarters, bone in

• 2 tablespoons of chopped fresh thyme

• 2 cloves of grated garlic

• 3 tablespoons of extra virgin olive oil

• 2 ½ tablespoons of lemon juice

• sea salt to taste

Combine all of the ingredients in a small bowl and mix well. Place into large Zip Lock plastic bag along with chicken quarters. Shake well and marinate in refrigerator for 2 to 4 hours.

Place chicken on grill and cook each side 12 to 16 minutes. Place remaining liquid mix on chicken while it is grilling.

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