3 WINTER WARMER RECIPES TO GAIN MASS – 1000 CALORIES

By
Vitalstrength
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These delicious winter warmer recipes can help you build muscle and hit your nutritional goals throughout the winter and beyond!

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Winter Warmer Recipe #1 – Slow Cooked Lamb Shanks

One of winter’s greatest pleasures is making slow-cooked winter warming meals and tender slow cooked lamb shanks is one of the best!

Winter Warmer Recipe ingredients:

(2 serves) 1000 calories per serve

  • 4 lamb shanks, French trimmed
  • 2 tablespoons olive oil
  • 1/2 cup plain flour
  • 1 large brown onion, thinly sliced
  • 2 medium carrots, chopped
  • 2 garlic cloves, finely chopped
  • 1 cup (150ml) red wine
  • 2 tablespoons tomato paste
  • 500ml (2 cups) salt reduced chicken or beef stock
  • 400g canned diced tomatoes
  • 3 sprigs fresh rosemary
  • 1/3 cup chopped fresh continental parsley
  • 2 cups chopped broccoli

Winter Warmer Mashed Sweet Potato ingredients:

  • 400g sweet potato
  • 1/3 cup low-fat milk, warmed

Winter Warmer Recipe directions:

  1. Heat oil in a large saucepan over a medium-high heat.  Coat lamb in flour and season with salt and pepper, shaking off excess. Add lamb to pan and cook, turning often, for 5-6 minutes or until browned. Remove lamb from pan and set aside. Add onion and garlic, and cook for 3-4 minutes until softened.
  2. Increase heat to high and add wine to pan. Cook for 1 minute. Stir in stock, rosemary, tomato paste and tomatoes and bring to a simmer. Add lamb shanks to pan. Cover and reduce heat to low.
  3. Cook, covered, for 1 1/2 hours or until lamb is very tender. Turn half way and add carrots.  Use a metal spoon to skim fat  from surface.
  4. While the lamb is cooking, cook sweet potatoes in a large saucepan of boiling water until tender. Drain well, mash and beat in milk. Steam broccoli.
  5. Divide lamb shanks and sauce among 2 serving bowls. Top with parsley. Serve with mashed sweet potato and broccoli.

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Winter Warmer Recipe #2 – Chunky Chicken and Bean Soup

This muscle building winter warming soup recipe is jam-packed with protein, complex carbohydrates and fiber!

(1 serve) 1000 calories per serve

Winter Warmer Recipe ingredients:

  •  250 mL salt reduced chicken stock
  •  400g canned 4 Bean Mix
  • 200g chicken thighs, chopped (excess fat removed)
  • 2 cloves garlic, crushed and chopped
  • 400 g canned diced tomatoes
  • ½ cup water
  • 2 cups spinach, chopped
  • 2 tablespoons finely chopped fresh continental parsley
  • ¼ cup grated low-fat cheddar cheese

Winter Warmer Recipe directions:

  1. Combine chicken, tomatoes, stock and water in a large pot – bring to a boil.
  2. Reduce heat to low and cook, covered, for 30 minutes.  Add beans and spinach.
  3. Simmer for a further 5-10 mins.
  4. Sprinkle with low-fat cheddar cheese and chopped parsley.  Season with salt and pepper.

 

Stir Fry Recipe #3 - Ginger Lime Pork Stir-Fry

Winter Warmer Recipe #3 –  Sweet Potato Sheppard’s Pie

You can’t go past a hearty shepherd’s pie on a cold winter’s day. This twist on sheppards pie using bodybuilders favourite ingredient, sweet potato is the perfect recipe for a quick and easy calorie packed dinner.

(2 serves) 1000 calories per serve

Winter Warmer Recipe ingredients:

  • 500g lamb mince
  • 2 onions, diced
  • 4 garlic cloves, crushed and chopped
  • 2 tbsp Worcestershire sauce
  • 3 carrots cut into bite size pieces
  • 2 celery sticks, trimmed, finely chopped
  • 400g can diced tomatoes
  • 1 cube beef stock
  • 3 tbsp tomato puree
  • 1 tsp dried oregano, thyme & rosemary

Winter Warmer Recipe Topping:

  • 2 large sweet potatoes, peeled and cut
  • 1/4 cup milk
  • 1 tbsp butter
  • Pinch of salt & pepper
  • ½ cup cheddar cheese

Winter Warmer Recipe directions:

  1. Preheat oven to 180 deg.
  2. Steam sweet potatoes until soft.
  3. Mash with milk and butter until smooth, season with salt and pepper, set aside.
  4. Heat olive oil in a pan over medium heat.
  5. Add the onion, garlic, celery and carrot and cook until soft.
  6. Add the mince and beef cube and cook until the meat is brown.
  7. Stir in the tomatoes, tomato puree, thyme, rosemary, garlic, oregano, pepper and Worcestershire sauce.
  8. Add mixture to an oven proof dish and top with sweet potato mixture.
  9. Bake in oven for 20-30 mins.
  10. Split dish into 2 meals. Serve with steamed green vegetables.
  11. Freeze or refrigerate left over’s.

These winter warmer recipes make a great addition to your 7 Day Muscle Mass Meal Plan helping you to build muscle size, while giving you all the nutrition and energy needed to train hard and get big muscle mass gains.

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