Encouraging Health and Happiness

Top 10: Power Meals Every Man Should Be Able To Make

Break out of your usual dietary routine with some orange-marinated pork tenderloin.

By Shannon Clark,

If you want to maintain an active lifestyle and perform your best, it’s vital that you feed your body the quality nutrients it requires. Preparing your own classic standby meals is a great way to not only increase your enjoyment from eating but also treat your body right.

In a world where far too many men are dining out or relying on convenience or fast food for sustenance, it’s time to revamp your cooking skills and create your own dishes.

Here are 10 great power meals that every man should be able to make.

 Szechwan Shrimp

4 tablespoons water
2 tablespoons ketchup
1 tablespoon soy sauce
2 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
1/4 teaspoon ground ginger
1 tablespoon vegetable oil
1/4 cup sliced green onions
4 cloves garlic, minced
12 ounces cooked shrimp, tails removed

In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper, and ground ginger and set aside.

Proceed to heat the oil in a large skillet over medium-high heat. Stir in green onions and garlic and cook for 30 seconds. Next, stir in shrimp, coating with Orange-Marinated Pork Tenderloin

1 cup orange juice
1/3 cup soy sauce
2 tablespoons chopped fresh rosemary
3 teaspoons minced garlic
2 (3/4 pound) whole pork tenderloins
Salt and freshly ground black pepper to taste

Make the orange marinade by whisking together the orange juice, soy sauce, rosemary, and garlic. Next, pour over pork tenderloin and allow it to marinate for at least one hour or overnight.

Preheat the oven to 400 F. Drain the pork, reserving the marinade, and place it on a baking sheet. Sprinkle with salt and pepper to taste and then roast in the oven for 20 minutes or until the internal temperature is 160 F.

Meanwhile, strain the reserved marinade and bring it to a simmer in a small saucepan. Once finished, serve it as a sauce with the meat alongside a bed of brown rice.

 Barbecued Flank Steak with Grilled Vegetables and Corn

1/4 cup Italian dressing
2 tablespoons soy sauce
1 (1 pound/500 grams) beef flank steak
1 pound baby red potatoes, cut in half
1 cup cut-up fresh asparagus (1-inch lengths)
1 tablespoon dried rosemary leaves
4 ears of corn in husks, soaked in water 10 minutes

For a delicious barbecue recipe, begin by preheating the grill to medium-high heat. Mix dressing and soy sauce and then pour half of the dressing mixture over steak in a shallow dish, making sure to coat both sides. Let it stand 10 minutes.

Meanwhile, poke small holes in the bottom of a disposable aluminum foil pan and set it aside. Prick the potatoes with a fork and then microwave on high for 10 minutes. After that, place them in a prepared pan and then add asparagus, rosemary and the remaining dressing mixture to coat.

Remove the steak from the marinade, discarding the marinade. Place the steak, corn and foil pan on the barbecue and grill for 15 minutes or until the steak is medium-done (160 F) and the vegetables are tender. Be sure to turn the steak and corn and stir the vegetables in the pan after 8 minutes (the corn husks will be blackened).

 Mango-Orange Chicken

1-1/4 teaspoon ground ginger
1 teaspoon ground cinnamon
4 small boneless skinless chicken breasts (1 pound/450 grams)
2 teaspoons oil
2/3 cup whole wheat couscous, uncooked
2 mangos, peeled, chopped
1/4 cup mandarin orange with sesame dressing
2 tablespoons finely chopped red onions
2 tablespoons chopped fresh cilantro

Begin by mixing the spices in a pie plate. Add the chicken, coating each side of the breast. Next, heat the oil in a large skillet on medium-high heat. Add the chicken, cooking for 6-7 minutes on each side or until it’s done (170 F). Meanwhile, prepare the couscous following package directions omitting salt (for a low-sodium diet) and oil. Combine the remaining ingredients.

Remove the chicken from the skillet and place on top of the couscous on a platter. Cover to keep it warm. Add the mango mixture to skillet and proceed to cook for 1 minute or until it’s heated through, stirring occasionally. Spoon it over the chicken.

 Barbecued Beef Fajitas

1 tablespoon oil
1 pound/450 g beef sirloin steak, cut into strips
1 red pepper, cut into strips
1 green pepper, cut into strips
1 onion, halved, sliced
1/2 cup BBQ Sauce
8 small flour tortillas

Start by heating the oil in large skillet on medium-high heat. Add meat and cook for 3 minutes on each side. Add vegetables, cooking for 3-4 minutes or until the meat is done and the vegetables are crisp-tender, stirring frequently.

Stir in the barbecue sauce and cook on medium-low heat until it’s heated through, stirring occasionally.

Spoon the mixture onto the tortillas and serve.

 Pork Lo Mein

260 grams whole wheat spaghetti, uncooked
1/4 cup Asian sesame dressing
1 pound/450 g pork tenderloin, cut into strips
2 cloves garlic, minced
3 cups frozen stir-fry vegetables, thawed and drained
1/2 cup 25%-less-sodium beef broth
1 tablespoon light, smooth peanut butter
1/4 cup lite soy sauce
2 tablespoons chopped cilantro

Cook the spaghetti in a large saucepan as directed on the package. Meanwhile, in a large nonstick skillet, heat the dressing on medium-high heat. Add the meat and garlic, stir-frying for 3 minutes. Add the vegetables, broth and peanut butter and stir-fry for three-four minutes longer or untilthe  meat is done.

Drain the spaghetti and return it to the pan. Add the meat mixture and soy sauce, mixing lightly. Spoon it onto the platter, sprinkling with cilantro.

 Grilled Lobster Tails With Grapefruit Salsa

6 10-ounce lobster tails raw
2 tablespoons olive oil
12 bamboo skewers, soaked for 30 minutes in cool water
2 medium-sized pink grapefruits
1/4 cup olive oil
3 tablespoons finely chopped red onion
1 tablespoon thinly sliced green onion
1/2 cup finely chopped red bell pepper
2 tablespoons roughly chopped cilantro leaves
2 tablespoons roughly chopped mint leaves
1 tablespoon honey
1 tablespoon sherry wine vinegar
3 tablespoons fresh lime juice (optional to balance out grapefruit sweetness)
1 pinch cayenne pepper
1 tablespoon olive oil
Kosher salt and freshly ground pepper to taste

Preheat barbecue to medium-high heat (475 F-500 F). Next, oil the grill grates to help prevent the lobster meat from sticking.

Crack the underside of the lobster shells or cut them open with shearing scissors, but do not remove the meat from the shells. Run the soaked bamboo skewers threw the meat of the tail lengthwise to help keep it from curling up on the barbecue.

Next, brush the meat with olive oil and season with salt and pepper and place the tails over the heat and cook for 3-4 minutes per side or until the meat is just cooked. The lobster flesh will be opaque.

Remove the shells, drizzle the meat with lemon juice and slice the tails into medallions.

To prepare the salsa, slice off both ends of the grapefruit just enough to expose the flesh. Add the remaining salsa ingredients to the bowl and mix to combine the flavors.

Cover the dish and place in the refrigerator until it’s ready to serve.

 Grilled Turkey Burgers With Pineapple Salsa

3 pounds ground turkey
¼ chopped minced green onion
2 teaspoons minced ginger
2 tablespoons chopped Thai basil
½ pineapple cored and cut into ¼-inch cubes
1 red bell pepper cut into ¼-inch dice
2 scallions thinly sliced
2 tablespoons small dice red onion
½ jalapeno pepper minced (optional)
2 tablespoons fresh chopped cilantro leaves
1 tablespoon fresh lime juice
Salt and pepper
Oil for brushing
6 soft buns
Garnish suggestion: Lettuce, red onion and mayonnaise

In a medium bowl, mix together all the burger ingredients and combine evenly. Using your hands, gently form the burgers into 6 patties about ¾ of an inch. Take care not to handle the meat too much to keep the temperature as cold as possible at all times.

Drizzle oil on both sides of the patties and season the outside with salt and pepper. Place the patties into the refrigerator for 30 minutes to set up.

Preheat the barbecue to medium heat (350-375 F). Oil the grill to prevent sticking.

Place the burgers on the grill and cook for 5-6 minutes per side or until the turkey is cooked through and nice char marks are achieved.

Remove the turkey burgers from the grill and allow them to cool slightly. Serve them on top of buns with the pineapple salsa. Garnish the now-legendary burgers with lettuce, red onion and mayonnaise if desired.

To make the salsa, combine all the ingredients in a medium bowl. Mix well until all the ingredients are evenly combined. Reserve salsa.

 Mexican Omelet

1 cup each chopped yellow and green peppers
1/2 cup chopped onions
4 whole eggs
4 egg whites
1/4 cup water
1/2 cup shredded light cheddar cheese
1/2 cup salsa

This take on Mexican cuisine starts with cooking the vegetables in a large nonstick skillet sprayed with cooking spray on medium-high heat for 5 minutes or until they are crisp-tender, stirring occasionally. Now, remove them from skillet and set them aside.

Beat the whole eggs, egg whites and water with a whisk until they are well-blended. Pour into the skillet and cover them. Cook for 6 minutes or until the egg mixture is almost set but the top is still moist. As the mixture sets, lift slightly with a spatula to allow the uncooked portion to flow underneath.

Top the eggs with vegetables and cheese. Slip the spatula underneath, tip the skillet to loosen it and gently fold the omelet in half. Cover the omelet and cook for 3 minutes or until the cheese is melted. Serve it topped with basic salsa.

 Easy Brunch Eggs

2 cans (19 fluid ounces/540 milliliters each) stewed tomatoes, well-drained
1 tablespoon chopped fresh basil
8 eggs
1 cup part skim mozzarella cheese
4 whole grain English muffins, split and toasted
1/4 cup chopped fresh parsley

Begin this easy meal by heating the oven to 350 F. Mix together the tomatoes and basil in a lightly greased 13×9-inch baking dish. Make 8 wells in the tomato mixture and crack one egg into each.

Bake for 20-25 minutes or until the eggs are set. Top them with cheese and bake for another 5 minutes.

Serve the eggs over muffin halves and top them with parsley for a perfect brunch recipe.

So, think twice before rushing out to a restaurant, however good the restaurant review, for your next meal. The above original dishes don’t take that long to prepare and will provide your body with far better nutrition.


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