Eating is everything. It is essential to life and for muscle growth. You have to do it to sustain life, so don’t go through life with the same boring recipes 24/7.
Even I, the broest of all bro bodybuilders, have to add some flavor and variety to my life by mixing it up with healthy, high protein meals.
I suggest throwing these meals in on more of a “free meal” day, or a day you save the bulk of your calories.
We don’t have macros listed, but it should be easy for you to calculate out your rough estimate for the meals.
Without further adieu, Mr. Octopod:
With an emphasis on high protein, let’s take 3 recipes to add to your repertoire with minimal effort:
Beef Short Ribs
Roasting a whole plate of short ribs is hassle free and delicious AF. The plate should have 4 ribs, so this recipe can easily feed 6 people, or 4 Ox.
*1 4-Bone Plate Beef Short Ribs
*1/4 cup green curry paste (you can find store-bought, will work fine)
*3 TB fish sauce (Squid brand is fine; Red Boat is good too)
*Juice and zest of 1 lime
*2 TB neutral oil
*Salt and cracked black pepper
Preheat oven to 425. Line a sheet pan with foil, and place a wire rack on top (optional).
Make a paste, combing the curry paste, fish sauce, lime, and oil. Lightly salt and pepper the short ribs; then rub the paste all over the short ribs.
Roast in the oven until the ribs take on a good color. Check after 25-30 mins; this totally depends on your oven.
Once the Short ribs are golden brown, reduce oven temp to 325, cover with foil, and continue roasting until the ribs are 190-200F internal temp. This could take 1.5-2.5 hours depending on your oven.
Allow to rest, covered, for 15-25 mins. Carry over temp will take them to 205+.
Once rested, slice the short ribs and serve.
Masoor Dhal (Red Lentils)
Most likely your first reaction to trying lentils is “ewww, bland”. I can’t blame you there after having so many subpar experiences with lentils myself—it wasn’t until a few years ago I really started to appreciate the flavor and possibilities with lentils. (They are also high in protein in fiber). This is a maximum flavor preparation that can be ready in just over 30 mins. If you try any of these recipes, definitely give this a shot!
2 cups dry masoor dhal (aka red lentils), picked through and well rinsed
8 cups chicken stock (or water)
2 tbsp neutral oil
1 yellow onion, finely diced
6 cloves minced garlic
1 tbsp minced ginger
2 green chiles, minced (optional)
1 tbsp Indian curry powder
2 tsp whole brown mustard seed
1 tsp Kashmiri chili powder (optional)
1 tsp ground coriander
1/2 tsp ground cumin
salt, to taste
1 1/2 cups finely chopped tomato
cilantro, for garnish
In a 4qt sauce pan, heat over medium high. Add your oil, once shimmering add the curry, mustard, Kashmiri, coriander and cumin. Allow to bloom and lightly fry 1-2 mins, until very fragrant.
Add the garlic and ginger, stir until fragrant (30-60 seconds), then add the onion, green Chile and bay leaf. Cook until softened and translucent (approx 3-5 mins).
Add the lentils and chicken stock. Bring to a boil, then simmer (partial covered) for 25 mins, stirring occasionally. At this point add the tomato and cook until the lentils are completely tender (5-10 more mins, usually).
Once completely tender, season to taste with salt (season lentils at the end of cooking).
Serve over basmati rice and garnish with fresh chopped cilantro
Lemon Caper Chicken
Chicken gets a bad rap—white breast meat especially. This is a great protein source— this preparation is quick, simple, and should be perfectly moist with delicious crisp skin, and a zippy pan sauce.
(2) skin-on boneless chicken breasts
Salt and pepper
1 shallot finely shopped
Splash of white wine
1c chicken stock (or water)
Squeeze of lemon
2TB capers, drained
2TB chopped fresh parsley (or chives, or combo)
Heat Skillet over medium heat while preparing chicken.
For chicken, lay skin side down on cutting board, cover with a layer of plastic wrap and pound to approx 1inch thickness. Season both sides with salt and pepper.
When pan is warm; Put 2 TB Olive oil in pan and add chicken skin side down. You want to cook the chicken 90% of the way on the skin side to slowly crisp the skin and render the fat. This should take 8-12 mins depending on your stove and pan. Just watch the skin doesn’t start to burn.
When skin is golden brown and barely pink on the top side, flip the chicken and cook for 1 min. (This will finish the cooking process). Place chicken on board to rest.
In same pan, raise heat to med high, add a dash of olive oil if the pan is dry, and sweat the shallots; this should only take 1 min or so; you don’t want them to color. Season with a pinch of salt.
Now, add a splash of white wine to deglaze the pan, scraping and caramelized pieces from the pan leftover from cooking the chicken, etc… Reduce the wine until it’s almost fully evaporated. Then add your stock—when it’s simmering, add your capers, and turn off the heat. Take the butter and add to the pan, swirling it to incorporate… this will emulsify the sauce… If the sauce is too loose cook on medium heat to reduce, add a dash of lemon juice, season with salt and pepper.
Serve the chicken over warm rice, spoon your pan sauce over the chicken, and garnish with fresh parsley. Should take 15-20 mins total!
I look forward to having Mr. Octopod on here again to give us some more cooking tips and recipes!
Until next time my frens!
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.