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Homer's Nutritional Information

by Dead Head 2

Here is a sample of my daily food intake, along with some recipes for keeping my diet from getting boring. I have to tell you though, I'm a sinner, and I do digress sometimes. It's hard to eat like this all the time, god knows I like a good pizza, hamburger, etc, etc. However, I do pay for it in the gym.

Breakfast:

1 cup orange juice (grapefruit or pineapple juice)

1 English muffin

1 cup cooked oatmeal

1 cup non-fat milk

This meal provides 72g carbohydrates, 17g protein, 0g fat, and a total of calories of 330.

Lunch:

5oz white-meat turkey

1 banana

1 medium salad with 1 tbs. Low fat dressing

12oz glass tea

2 slices of whole wheat bread

This meal provides 60g carbohydrates, 42g protein, 15g fat, and a total of 510 calories

Pre-workout snack:

1 glass of 2250 protein weight gainer shake

This meal provides carbohydrates, 50g protein, fat, with a total of 2250 calories

Dinner

GINGERED CHICKEN WITH PEACHES

2 tablespoons orange juice concentrate

1 clove garlic, crushed

1 tablespoon grated ginger root

2 tablespoons dry white wine

1 pound of chicken breask, skinned, deboned, sliced

1 onion, chopped

1 teaspoon cornstarch

1 cup snow peas

3 peaches, sliced, blanched

1. .Mix orange juice concentrate and garlic together in a bowl. Stir in gingerroot, and then wine. Add chicken slices. Let marinate overnight in refrigerator.

2. Remove chicken, and set aside, reserving the liquid.

3. In skillet, heat 2 tablespoons of marinade. Add onion, and cook for 3 minutes. Add chicken, and brown on all sides.

4. Mix cornstarch with remaining marinade, and add to chicken mixture. Let simmer for 10 minutes.

5. Add snow peas and peaches. Stir and cook for 5 minutes more.

Serves 3

Per serving: 316 calories, 37 grams of protein, 26 grams of carbs, 4 grams of fat, 82milligrams of sodium.

OTHER RECIPIES:

BARBECUED TERIYAKI STEAK

1/2 clove garlic, crushed

1/2 onion, chopped

2 tablespoons dry white wine

1 tablespoon low-sodium Worcestershire sauce

2 tablespoons powdered ginger

3/4-pound lean steak, cut into thin strips, against the grain

1. In a mixing bowl, combine garlic, onion, wine, Worcestershire sauce, and ginger.

2. Add meat, and marinate overnight in the refrigerator

3. Skewer ribbons of steak on a stick, and grill for 3-5 minutes.

Serves 2

Per serving: 240 calories, 34 grams of protein, 5 grams of carbs, 9 grams of fat, 305milligrams of sodium.

Marinated Beef and Pasta Salad

Instructions:

1 pound Mostaccioli, Ziti or other medium pasta shape, uncooked

2 tbsp. vegetable oil

3 tbsp. lemon juice

2 tbsp. red wine vinegar

1 tbsp. fresh chopped oregano

1 tbsp. fresh chopped thyme

2 tbsp. Dijon mustard

1 tbsp. dried oregano

1 tbsp. dried thyme

1/2 cup fresh parsley, chopped

10 large mushrooms, sliced

2 cups leftover flank steak or roast beef, julienne

2 cups snow peas, chopped in half

1 red bell pepper, ribs and seeds removed, julienne

1 yellow bell pepper, ribs and seeds removed, julienne

Salt and freshly ground black pepper to taste

Prepare pasta according to package directions, drain.

In a large bowl, mix vegetable oil, lemon juice, vinegar, parsley, oregano, thyme, mustard, mushrooms, and beef. Add snow peas and peppers and mix thoroughly. Add pasta and mix again. Serve immediately or refrigerate for one hour and serve cold.

Serves 10 to 12

Protein: 16.2 Carbs: 34.6 Fat: 7.1

Chicken & Vegetable Shish Kebab

1 onion

1 red pepper cut into 2-inch pieces

1 zucchini cut into 1-inch segments

6-8 new potatoes

2 boneless chicken breasts cut into 1-inch pieces

Method alternately arrange vegetables and chicken on skewers. Grill on medium heat gas grill until chicken is cooked. Serve over rice.

Note: If new potatoes are large, boil them for 5 to 10 minutes and allow to cool before skewering and grilling to insure proper doneness. Also, we would season with soy sauce while eating, thus eliminating the need for a marinade which usually adds fat from the oil of the marinade.

Yield: 4 Servings

Per serving (not including optional soy sauce seasoning): Calories 159; Fat 1.7 gms; Saturated Fat 0.5 gms; Cholesterol 37 mgs; Sodium 37 mgs; Carbohydrate 20 gms; Dietary fiber 2.6 gms; Sugars 3.5 gms; Protein 15.7 gms. This recipe is 10% fat.

Garden-Fresh Turkey Burgers

1 pound 99% lean ground turkey breast meat*

1 cup QUAKER® Oats (quick or old fashioned, uncooked)

3/4 cup finely chopped onion

3/4 cup finely chopped red or green bell pepper

1/2 cup shredded zucchini (about 1 small)

1/4 cup ketchup

2 cloves garlic, minced

1/2 teaspoon salt (optional)

6 whole-wheat hamburger buns, split, toasted

1/2 cup nonfat sour cream

Lettuce and tomato slices (optional)

Lightly spray rack of broiler pan with no-stick cooking spray or oil lightly. Combine first 8 ingredients; mix well. Shape into six burgers. Place on rack of prepared pan or over medium-hot coals on outdoor grill 6 inches from heat. Broil 7 to 9 minutes on each side or until golden brown. Serve on buns with rounded tablespoon sour cream per serving. Garnish with lettuce and sliced tomato, if desired.

6 SERVINGS

Nutrition Information 1/6 of recipe:

201.6 grams, Calories 280, Calories From Fat 27, Total Fat 3g, Saturated Fat 1g, Cholesterol 40mg, Sodium 420mg, Total Carbohydrates 39g, Dietary Fiber 4g, Protein 26g, Vitamin A 200 RE's, Vitamin C 21 mg, Calcium 100 mg, Iron 2.7 mg. This recipe is 10% fat.

Pasta and Vegetables

8 ounces dry whole-wheat shell pasta

2 cups broccoli florets

1 sliced carrot

1 red bell pepper

½ cup fat-free Kraft red wine vinegar dressing or vegan type dressing

1 (15 ounce) can no-salt added stewed tomatoes

Method

Cook pasta according to pkg. directions and drain. Wash broccoli, break into small florets (reserve stems for another use). Peel carrot then slice. Wash peppers, cut in half, and remove stem and seeds, slice into strips. Combine broccoli and carrots with ¼ cup water, bring to boil and cook about 3 minutes. Add red pepper and cook 1 minute more. Toss the pasta, vegetables, dressing and stewed tomatoes together. Serve warm room temperature or chilled.

Yield: 4 servings (1½ cup)

Per Serving: (weight 13 ounces) Calories 270; Fat 1 gm; Saturated Fat 0 gms; Cholesterol 0 mgs; Sodium 340 mgs; Carbohydrate 59 gms; Dietary Fiber 7 gms; Sugar 12 gms; Protein 10 gms; Vitamin A 1400 RE's; Vitamin C 90 mg; Calcium 80 mg; Iron 4 mg. This recipe is 3% fat.

Turkey Burgers

1 1/2 pounds ground white meat turkey

1 medium onion, chopped

2 drops Liquid Smoke

1/8 teaspoon pepper

1 teaspoon salt

Method

Mix all ingredients. Shape into 6 patties Place on a hot grill and cook through, turning once.

Yield: 6 burgers.

Per serving: Calories 166; Fat 1.4 gms; Saturated Fat 0.4 gms; Cholesterol 97 mg; Sodium 419 mg; Carbohydrate 1.6 gms; Fiber 0.3 gm; Sugars 1.1 gms; Protein 34.5 gms. This recipe is 8% fat

Beef and Rice

Serves: 6

3 cups steamed brown rice set aside

Roughly chop the following ingredients in cuisinart and set aside:

½ cup roasted red peppers (from jar okay or your own)

½ cup marinated sun-dried tomatoes (drain well on paper towels)

2 small onions (red or white)

Additional ingredients:

2 Tablespoons Colavita Olive Oil

4 cloves garlic, minced

2 ½ lbs. Lean sirloin cut into cubes

Salt & pepper to taste

¼ cup chili powder

¼ cup ortega chilis, chopped

1/3 cup fresh cilantro, chopped (Reserve some for garnish)

6 cups water

1 (28 oz) can crushed tomatoes

In heavy bottom pot heat oil and stir in garlic. Cooking over high fire, brown meat and season with salt and pepper. Remove meat and set aside. Lower fire to medium and stir in rest of ingredients including the rough chop mixture. Stir until simmering about 4-5 minutes. Add meat back to pot. Lower fire and gently cook about 1 to 1 ½ hours or until meat is tender. Serve over rice and garnish with rest of cilantro.

Nutritional Value:

Protein: 48 grams Carbs: 45 (in rice) Fats: 16