cursor-recipes (& more)

[cursor]

For anyone interested, I'm going to start posting some recipes that my wife and I have come up with. I'm going to try and include photos and full nutritional data.

For more recipes, be sure and see the recipes thread in the cursor's corner forum.

l e g e n d
z photo link
ts : teaspoon
tb : tablespoon
cu : cup
oz : ounce
ea : each
sc : scoop

[cursor]

chicken-stuffed pitas

Finely dice the cooked chicken breasts and mushrooms. z Slice the olives. Combine these three ingredients and mix in a bowl with the corn (thawed), brown rice (steamed), salsa and olive oil.z ... uh ... the wine is for me

Stuff the six pita halves with equal portions.z Lay each on on it's side and press flat, using a spatula or turner to make sure the ingredients don't squeeze out.

Place on a hot grill (we love cast iron) slowly brown both sides (slowly, because you'll want to make sure that you warm the stuffing as well as toast it). There is no need to use oil when browning.z

Portion out on serving plates. z Don't eat more than you are due. Put away any excess before sitting down to enjoy your food. Leftovers can be pulled out of the fridge at any future meal and toasted/heated up on the grill.

nutritional data (p, c & f units are grams)
[ 106p 000c 14f ] skinless chicken breast ? cooked (16 oz)
[ 003p 003c 00f ] mushrooms (4 oz)
[ 006p 038c 02f ] corn, frozen (1 cu)
[ 000p 005c 13f ] olives (3 oz)
[ 000p 000c 09f ] olive oil (2 ts)
[ 005p 043c 02f ] brown rice, cooked (1/2 cu, measured after cooking)
[ 000p 024c 00f ] salsa, Pace Picante (3/4 cu)
[ 012p 051c 06f ] wheat pita pockets, Sara Lee (3 ea)
caloric breakdown: 33%p, 41%c, 26%f
each 1/2 pita : [ 22p 27c 08f ] 268 calories

Make sure that the food components that you buy and use have similar nutritional profiles. Pitas, for instance, can have drastically varied values. I'll try and list brand names, for your reference, whenever possible.

Happy eating!

[Lee J B]

I would be VERY interested. I tired to make your bread, however here in the UK supermarkets, I can't find most of the ingriediants I was very disappointed, but hopefully I can make some of the next ones you post.

[TallShadow]

Now you're talking!!

This is just going to make the whole nutrition part of my plan even easier!!

Chicken Pitas for lunch tomorrow!!!!


Thanks very much Cursor! It is a huge advantage to have someone here who has already been there and done that!!

Keep 'em coming....


TallShadow

[Fudomyo]

Green or black olives? I can't decide which would be more tasty.

I hear cork has lots of fiber. How many grams you putting in there? I see you were weighing it.

Fudo

[cursor]

I always gnaw on a cork when preparing food.
(or is it when I've had too much wine...? )

[Lee J B]

These are GORGEOUS yuuuuuuuummmmmmm yummmmmm thank you so much cursor! god I couldnt believe it when I had everything I needed without going out to the shop tonight lol, they dont take long do they thank you bro, damn I'm eatin one now they rock, btw bro , when is your site going to be online? I've been waiting anxciously (sp?) for 6 months ...

[cursor]

... i spend too much time doing stuff on this site ...

[Lee J B]

lol

[TallShadow]

No such thing as spending too much time helping people...

When I look like an anatomical chart in an encylopedia like you do I will send you a nice bottle of wine for all of your efforts!!


Thanks,

TallShadow

[Antony]

Hey Cursor,
That looks like a GREAT recipe. I'll have to try it!
Have you and your wife ever consider writing your own cookbook for people who workout and/or lead active lifestyles and who desire to follow and maintain a low fat, healthy and nutritious diet?
Having good eating habits are my downfall. And the healthy food that I eat are so bland that it makes me want to cheat and eat unhealthy foods. Therefore it hinders my progress towards my fitness goals. I can't resist good tasting food, I won't lie to ya. But I would like to find some nutritious, low fat (easy to make) meals that I can enjoy and have as part of my diet plan.
And it would be great if there was such a cookbook as that.
If anybody can help out, just let me know.

Thanks in advance.
Antony

[cursor]

I haven't really considered writing a cook book exactly, but I do have plans to share much of what I've learned in some form or another. I expect that it'll be web related. I'd like to do it on a full-time basis, but I'd have to make good money at it. As it is, my participation on DiscussFitness is pretty time consuming, but I enjoy it. This whole (fitness) field is a bit out of my area of lifetime expertise, but I would like to make living at it, if I felt that people would actually be willing to pay money for a quality package of developed information.

[cursor]

cursor.cakes
my recipe for pancakes

Combine (best if sifted) all dry ingredients in a mixing bowl. Add all liquids, except for the egg whites. Beat the egg whites in a separate container until stiff. Fold the egg whites into the main mixing bowl with the previously mixed ingredients. Thoroughly mix. Cook on a skillet (we really like cast iron) that is hot enough to make a drop of water lightly dance.

nutritional data (p, c & f units are grams)
07p 56c 03f - cornmeal (2/3 cu)
07p 30c 04f - rolled oats (2/3 cu)
24p 00c 00f - soy powder, Protein95 (1 sc)
00p 00c 00f - salt (1/2 ts)
00p 00c 09f - baking powder (1/2 ts)
05p 43c 02f - baking soda (1/4 ts)
24p 00c 00f - egg whites (6 ea)
00p 00c 21f - canola oil (1-1/2 tb)
00p 16c 00f - molasses (1 tb)
09p 12c 03f - buttermilk, low-fat (1 cu)
caloric breakdown: 28%p, 45%c, 27%f
Total calories: 1,050

I'd list the breakdown per pancake, but it really depends on the size that you pour out. Count the number of cursor.cakes that your batch makes, then divide the nutritional totals by the number of pancakes that you get?then you'll know how much you're getting from each one.

The amount of mix that we (my wife & I) make is just right for the two of us?we have no leftovers. If you have kids, just double or triple the batch.

As you can see, these are a little shy on the protein--particularly if you plan on adding syrup, jam or other carb toppings. Make sure that you take those topping values into account and limit the number of pancakes that you have accordingly. Don't just eat until it's all gone, then figure how much you ate. Calculate it before hand, then limit yourself to what you're due.

It's not like you'll have to calculate each and every time?once you know your allotment, it shouldn't change (at least not by a lot).

No butter allowed (if you're smart). Also, beware of adding peanut butter. Note that 27% of the calories that you are getting from cursor.cakes comes from fat. Slap a layer of peanut butter on every pancake and you're in trouble. I typically allow myself (as dessert) one pancake (always the last one) with peanut butter.

Happy eating!

[TallShadow]

Cursor, the thing that provides a loyal following and integrity to your approach is the fact that you made the transformation work!! You are not some out-of-shape nutrition "expert" writing a book on fitness theory, rather you are sharing specific details about what worked when transforming your body so profoundly.

If you can't tell, I am very keenly interested in as many specific details as possible about how you accomplished it. I know that you mentioned that "if you knew then what you know now"... well, I would like to hear more about that. What did you do in the beginning? What worked well in the beginning? What didn't work in the beginning and how did you adapt to make it effective.

I think your idea of taking a carefully thought out package of well developed information to the Web for money is a good idea. I have seen boards like this be an excellent platform for launching these kinds of businesses. I have spent a lot of money on books from other so-called "experts", and there is such a bounty of contradiction and flat out mis-guidance in those books that it is comical. Why wouldn't I be willing to spend money on a program from someone who has done the real deal? Plus, your self-proclaimed anal-retentiveness is just what we need for really good detail and precision!

I think it's a good idea, but I'll take all the advice (and recipes) I can get for free right now!

Looking forward to Cursor-Cakes!


TallShadow

[cursor]

cursor.chicken.crock
stewed chicken & vegetables

I made this last night (I have plenty left over if you want to come by for dinner tonight. )

In a 3-1/2 quart CrockPot layer the vegetables (whole and chopped/sliced). I like to start with 1/3 of the onions, then add all of the green peppers, another 1/3 of the onions, then the baby carrots, followed by the celery and jalapeñ0 pepper. Top off the whole veggie stack with the last 1/3 of the onions.

Add whatever salt, pepper, or other condiments that you may want. I really don't feel that you need to add anything extra--it's extremely smooth and tasty just the way it is.

Open the can of mushroom soup and plop it on top of the whole veggie stack--smooth out in an even layer using a spatula or large spoon. Now Drain the liquid from one can of chunk chicken breast on top.

Lastly, layer the chicken breasts across the top of the CrockPot contents (I lay three, side-by-side ... then criss-cross at 90° with another three). Place the lid on and cook on High for four (4) hours. Don't remove the lid (to smell, or for any other reason) during that cooking period.

nutritional data (p, c & f units are grams)
284p 00c 42f - chicken breast, boneless & skinless (42 oz)
_____________about 6 half breasts
005p 23c 00f - onion, chopped/sliced (12 oz)
______________about 2 whole
003p 16c 01f - green bell pepper, chopped/sliced (10 oz)
_____________about 2 whole
000p 27c 00f - baby carrots (9 oz)
002p 05c 00f - celery (10 oz)
_____________include chopped leaves
000p 00c 00f - jalapeño pepper, chopped (1 ea)
003p 20c 17f - Campbell's Soup (1 10-3/4 oz can)
_____________Cream of Mushroom
000p 00c 00f - liquid from one can of chunk chicken breast
_____________12-1/2 oz can
caloric breakdown: 62%p, 19%c, 19%f
Total calories: 1,185

When you're ready to eat, it's most convenient to pull out all of the chicken that's on top and place it on a separate plate. This will give you access to all of those succulent veggies below. (Too bad we don't have an smilie, smacking its lips from the food flavor!)

This is great for an evening meal, when you want to maintain your steady flow of protein, get a reduced (and fibrous) helping of carbs, and still get some fat. (To bump your healthy fat at during this near-bedtime meal just a little bit, have a half an ounce of nuts for dessert!)