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NMH Menu
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Creative Cooking 151 By: Roland Ho Jr. This section is exactly what it is, an update & advancement to the “um”, Creative Cooking 101 section of the 1996 Journal. Over the years I have come up with a few more recipes, especially since switching to the low carb/high fat diet. You can get much more creative on that diet. I will also be updating this section as often as I come up with new recipes, which should be quite frequent as you do need change in your diet to avoid boredom. So make sure to come back & check out this section as frequently as possible for any updates. Now on to some GRUB! Chicken AdoboKatsu SauceLow Carb Chicken KatsuRoland's Kick Ass Curry ChickenShoyu Chicken (Chicken with Soy Sauce)Tuna with (Musubi style sauce)
Bar B Q Beef Recipe1/4 cup Liquid Amino acids (You can find this in almost any health food store) 3/4 cup water 2-4 packets sugar substitute 1 tablespoon chopped garlic 1 tablespoon fresh ginger (minced or chopped) 1 green onion ( chopped ) 1 lb. teriyaki cut (sliced) Beef Pour half cup of teriyaki sauce in shallow container. Place teriyaki beef in container. Pour remaining sauce into container and marinate for at least 8 hours.
Teriyaki BurgersTeriyaki sauce (same as Bar B Q Beef Recipe) 2 lbs. ground beef 1 diced onion 4 diced mushrooms Mix in bowl and pan fry or make as a meat loaf. Teriyaki ChickenTeriyaki sauce (same as Bar B Q Beef Recipe) 1 lb. Chicken breast Marinate overnight or minimum 8 hours and broil or Bar B Q
Tuna with (Musubi style sauce)1 can tuna 1/8 cup liquid amino acids 1/2 cup water 2 packets , sugar substitute Cook tuna in pan with sauce until desired.
California RollUse Tuna with (Musubi style sauce) Recipe 2 cups Brown rice (cooked) Sushi Nori (Dried Seaweed) 4-6 egg whites (fry with non stick spray) Place brown rice in flat layer on Sushi Nori (Dried Seaweed), add tuna and egg whites and roll into California Roll. Moisten Nori (Dried Seaweed) slightly to hold firm.
Protein pancakes12 egg whites 1 Meal Replacement drink pack 1 tablespoon cinnamon 4 packets , sugar substitute Blend and cook as pancakes
Tuna Scram1 can tuna (in water) 9 egg whites 1 yolk (if desired) Bean sprouts ( as desired) onions diced ( as desired) bell peppers mushrooms (optional) Fry veggies in pan with not stick spray . Scramble eggs and mix in can of tuna. Pour tuna and eggs in pan and cook until desired.
Low Carb Hamburger Patties1 lb. Hamburger (Ground Beef) ¼ Cup Oatmeal ¾ Onion (diced) 2 Tablespoons Garlic approx. 3 Tablespoons Worcestershire Sauce Mix All ingredients in Med. Size mixing bowl, make into patties, & Fry with Pam or Bar B Q.
Garlic Chicken with Onions1 Chicken Breast ½ Onion (Medium size) 2 Teaspoons pepper 4 Tablespoons Garlic 2 Tablespoons Olive Oil Slice Onion, Slice or Chop Chicken after Tenderizing, mix all ingredients in a Saimin Bowl ( if you don’t have one or know what one is just use a bowl that’ll fit everything), & fry in Medium size pan or Wok with Olive Oil. Note: This is a recipe for 1 serving. If larger serving is desired multiply recipe. And DO NOT reduce amount of Garlic, “remember to keep proportionate to recipe”.
Hamburger Tofu Stir Fry½ lb. Ground Beef 3 Tablespoons Garlic approx. ½ tsp. pepper ½ an onion (sliced) ½ a block tofu (slice in cubes) Red & Green Bell peppers (sliced) 2 packets sweet & low or Equal approx. 4 Tablespoons Braggs Liquid amino acids Brown Ground Beef in Med. Size pan or Wok with Garlic & Onions, Sauté Bell peppers in garlic with butter or olive oil. Add bell peppers to Ground beef after sautéing. Sprinkle sweetener & Braggs over ingredients & cook for approx. 3 min.
Low Carb Chicken Katsu (Japanese style fried chicken)2 Chicken Breast (Tenderize & Cut into strips) 1 & ¼ cup Oatmeal (Ground) 6 tsp. Black pepper 3 tsp. Paprika 3 tsp. Cyan 2 Eggs Garlic Powder Season Chicken, Oatmeal, & Eggs, coat chicken with Egg, then coat with oatmeal, & fry in Canola oil. Use Katsu sauce if desired, (see katsu sauce recipe below) Katsu Sauce (Japanese style sauce)Tomatoes (pureed or 1 Can Organic tomato sauce) Worcestershire Sauce Ginger Vinegar Water Onion Powder Parsley flakes Equal Season to taste & use as sauce for dipping Chicken Katsu or your favorite Meat/Poultry dish.
Chicken Adobo (Filipino chicken)2 Chicken Breast ½ Cup Braggs liquid amino acid (diluted with 1 & ¾ cup water) 3 – 4 tbsp. Apple Cider Vinegar ½ Onion (diced) Approx. 2 inch long piece of fresh Ginger (peeled & minced) Approx. 3 tsp. Black pepper 1 tbsp. Garlic 4 Packets Equal or Sweet & Low 6-8 Bay Leaves Tenderize Chicken & Chop into small pieces. Mix all ingredient into a small – med. Sized pot. Bring to boil for approx 10 min. then reduce heat & let simmer for 30 min. to 1 hour or until Chicken is cooked. Note: The longer you let simmer the more flavors the Chicken will absorb.
Shoyu (soy sauce) Chicken2 Chicken Breast ½ Cup Braggs liquid amino acid (diluted with 1 & ¾ cup water) ½ Onion (diced) Approx. 2 inch long piece of fresh Ginger (peeled & minced) Approx. 3 tsp. Black pepper 1 tbsp. Garlic 4 Packets Equal or Sweet & Low 6-8 Bay Leaves Tenderize Chicken & Chop into small pieces. Mix all ingredient into a small – med. Sized pot. Bring to boil for approx 10 min. then reduce heat & let simmer for 30 min. to 1 hour or until Chicken is cooked. Note: The longer you let simmer the more flavor the Chicken will absorb. Also please note that if you have eaten Shoyu (soy sauce) chicken before this may not taste quite the same, but it does have a nice flavor to it. If you want to have more of the Shoyu (soy sauce) Chicken flavor try using low Salt Shoyu (soy sauce) & dilute it a little. This is probably a wise substitute instead of using the Braggs especially if you are not following a pre contest diet. Beef Tomato1 lb. Top Round Steak 2 Med. Tomatoes 1 Green Bell Pepper (Sliced in Strips) 1 Red Bell Pepper (Sliced in Strips) 1 Onion (Sliced) 2 Tablespoons Garlic 2 Tablespoons Minced Ginger 2 Tsp. Pepper 1 Tsp. No Salt 1/8 Cup Braggs Liquid Amino Acids 2 Pack Equal Cut Steak into think slices & season with Ginger, Garlic, and Pepper & No Salt. Brown Steak in Wok or Pan, then add Peppers & Onions. Cut 1 Tomato into manageable pieces & Blend in Blender or food processor with pepper, Braggs, Equal, No Salt & Worcestershire Sauce if desired. Add Sauce to Beef & Veggies. Then Blend last tomato and add to dish. Simmer for approx. 20 min. Then chow down. Note: A very good dish with Brown Rice
Roland's Kick Ass Curry Chicken2 Chicken Breasts or Thighs (Chopped) ½ Large Zucchini (cut into slices) 2 Tbsp. Garlic 2 Tsp. Pepper 2 Tsp. Paprika 1 Tbsp. Curry Powder 2 Tbsp. Braggs Liquid Amino Acid 2 Packs Equal Season Chicken w/Garlic, Pepper, & Paprika, then pan fry in Wok. Add Zucchini once chicken is about half cooked. Continue until Chicken & Zucchini are almost done. Then sprinkle Curry powder over dish, add Braggs & approx. 1/8 cup water. Mix ingredients well and simmer for approximately 5 min. Then we are ready for some kick ass curry chicken.
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Roland's Menu
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Natural Muscle Hawaii - Registered Trademark of Roland Ho Jr. |
