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Old 09-26-2007, 10:48 AM   #21
George Mounce
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Re: George's Recipe Corner

Quote:
Originally Posted by Frank C Ollis View Post
George Mounce, pilot, warrior, athlete, chef, renaissance man.

I made the brownies last night. My 9 year old ate them, so, GOOD JOB!
Good to hear, my MSgt downed one of the blueberry muffins in 2 seconds today, so they pass the work test .

Just a gee-wiz, you folks can use (wfs)http://www.calorie-count.com/calorie...e_analysis.php to put in the ingredients of your recipe and get a nutritional analysis per serving. Helps for us Zone people!
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Old 09-26-2007, 12:49 PM   #22
Theresa Meyer
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Re: George's Recipe Corner

Quote:
Originally Posted by Frank C Ollis View Post
George Mounce, pilot, warrior, athlete, chef, renaissance man.

I made the brownies last night. My 9 year old ate them, so, GOOD JOB!

George is quickly becoming my hero.

BTW, I'm in the AF too!
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Old 09-26-2007, 12:55 PM   #23
James Reynolds
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Re: George's Recipe Corner

Here's one of my favorites, and my GF's favorite meal i cook

Pan Seared Yellow fin tuna with steamed squash, zucchini and red potato
4 ounce yellow fin tuna steak (sushi grade)
1 cup yellow squash
1 cup zucchini
1 cup small red potatoes
1 tsp extra virgin olive oil
1 tsp black pepper

-
Lightly coat tuna steak with olive oil and pepper on both sides
Coat skillet with organic, fat-free PAM
Pan-sear tuna over med-high heat 1.5 min on each side (rare) or 2 min on each side (med).
Steam the veggies

I usually mix veggies in a Glad steam bag and cook 4 min on high in microwave or you can use steamer.

-
Calories: 398
Total Fat: 12.3g
Calories from fat: 111
Cholesterol: 56mg
Sodium: 89mg
Total Carb: 32.8g
Dietary Fiber: 5.6g
Sugars: 5.4g
Protein: 39.7g
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Old 09-26-2007, 07:11 PM   #24
Gina Johnson
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Re: George's Recipe Corner

George, you are so the man! Can't wait to try these!
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Old 09-26-2007, 08:02 PM   #25
George Mounce
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Re: George's Recipe Corner

Darn Zucchini Lasagna try #1 became more like Zucchini casserole. I need to rework the ingredient amounts. Try two will come later, as I have some work issues to deal with lately.

But for a potluck for paleo/zone - roasted, grilled, or baked meats. Marinades/bastes with unfiltered apple cider vinegar are amazing.

Veggie/fruit tray - and make it look like FUN. Heck make a big huge tray and arrange the the fruits and veggies in the form of C R O S S F I T or something relating to your affiliate. People love to eat what they enjoy looking at - more times often then not aren't our eyes bigger then our stomachs?

Make a dessert - baked apples with figs was recently posted. http://board.crossfit.com/showthread.php?t=9344

My brownies are always a hit (recipe first page).

Sorry but my brain is rather full with some work issues right now, if you want easy, fast - go with the brownies, and make a double batch. They are GOOD.
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Old 09-26-2007, 11:31 PM   #26
Derek Maffett
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Re: George's Recipe Corner

Here is my own meager attempt at this. I came up with this with a little help.

5 cups of lettuce (okay to go a little over)
four oz. ground beef
1/2 cup of onions
1/2 cup of broccoli
4 tsp. sour cream
1 apple

Calories: 384
Calories from fat: 100
Total fat: 11.1g
Cholesterol: 108mg
Sodium: 126mg
Total carbohydrates: 34.2g
Dietary fiber: 8.0g
Sugars: 22.5g
Protein: 39.3g

Fry up the onions, broccoli, and ground beef together and put the mix on the lettuce base. 4 tsp. of sour cream on top and then the apple to supplement should give you a nearly spot-on four block meal, and a tasty one at that.

Not exactly chef-of-the-year material, but not bad in my opinion.

Last edited by Derek Maffett : 09-26-2007 at 11:42 PM.
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Old 09-27-2007, 02:48 AM   #27
Timothy Walsh
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Re: George's Recipe Corner

Correct me if im wrong, but isnt it dangerous to leave your oven open while cooking? For the angry jerky recipe.
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Old 09-27-2007, 04:13 AM   #28
Brandon Oto
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Re: George's Recipe Corner

Not unless you fall in.
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Old 09-27-2007, 12:57 PM   #29
George Mounce
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Re: George's Recipe Corner

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Originally Posted by Timothy Walsh View Post
Correct me if im wrong, but isnt it dangerous to leave your oven open while cooking? For the angry jerky recipe.
I suppose if you have a gas stove and the pilot light goes out it would, but it would also not matter if it was closed either as gas would leak either way.

I have an electric stove - 0 problems. I recently bought a 5-rack $30 dehydrator which reduces the drying time in almost 1/2.
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Old 09-27-2007, 07:20 PM   #30
David Plakos
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Re: George's Recipe Corner

the wife made meatloaf tonight. never been one on meatloaf, but this one was tatas:

1.5 lbs ground beef
.5 cup chunky salsa (fat free yields the numbers below)
1 egg white (she used the whole), beaten lightly
1 tsp chili powder
1 tsp dried oregano
3/4 tsp ground cumin
3/4 tsp salt
1 cup shredded cheese (fat free yields the numbers below)

1. preheat oven to 350. grease 4x8 loaf pan.
2. combine beef, 1/4 cup of salsa, egg and spices in bowl, mixing until blended. move half of beefy mix to pan. top with cheese, leaving 1/2 an inch border along edge. put remaining beefy mix on top. spread remaining 1/4 cup salsa on top. bake until thermometer inserted into center shows 160 degrees (65-70 mins).
3. let goodness stand for five minutes. cut into six slices.
4. eat.

a single slice was around 190 cals, 31g protein, 3g carb, 1g fiber, 6g fat, 687 mg sodium.

finish with a nice salad (i suggest something heavy in feta, but i'm greek, so i may be slightly biased) and enjoy.

it doesn't bind as well as a regular meatloaf that uses grain to keep the whole thing together, but as all that remains of our loaf is a dirty pan, i only barely noticed.

five points for mrs. buddha. :stir:
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