learn to make some homemade dishes quick and easy tips for you.

1. Cooking

2. Roasted Chicken Breast with
Spinach and Walnuts Stuffing

3. • Makes 4 Servings
• Ingredients
- 4 large fresh chicken breasts, boneless and
skinless (average 8oz per breast)
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Salt
- Fresh ground black pepper
- Olive oil (not extra virgin)

4. • Directions
1. Pre-heat oven to 400 degrees. Butterfly
Chicken Breasts (cut along side and lay out flat
leaving attached at one end like a book) and
lay out flat on cutting board. You can pound it
slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season
well with salt and pepper.

5. • 3. Lightly wilt spinach in non-stick pan, or if
using frozen just thaw.
4. Spread roasted garlic paste onto one half on
inside of chicken breasts.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted
inside a sheet pan or roasting pan.

6. • 8. Place chicken in oven and bake for 20
minutes on 400. Then reduce heat to 325 and
roast for an additional 30 minutes, or until
inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

7. • Nutritional Facts
(Per Serving)
Calories: 407
Protein: 55g
Carbohydrates: 4g
Fat: 19g

8. The Muscle Cook's chili
• Makes 9 Servings
Ingredients
1.5 lbs Ground Buffalo (Bison) or Extra Lean Ground Beef
1 cup diced Onions
1 diced Green Pepper
Garlic (3 cloves, minced)
1 tbsp Chili Powder
1 teaspoon Turmeric
1 teaspoon Oregano
2 Cans (15oz/can) Black Beans
2 Cans (15oz/can) Diced Tomatoes (with juice)
1 Can (14oz) Low Sodium Beef Broth
1/4 teaspoon salt / 1 teaspoon Pepper

9. • Directions
1. In a pan, Cook the Buffalo, Green Pepper,
Onions, Garlic for 5-6 mins, until it is almost
cooked.
2. Transfer everything in a big casserole. Add Chili
powder, Turmeric, Oregano, Beans, Tomatoes,
Broth, salt and pepper.
3. Make it boil
4. Reduce intensity and stir for 20 mins until it
reaches wanted thickness
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10. • Nutritional Facts
(Per Serving - 1 cup)
Calories: 264
Protein: 30g
Carbohydrates: 26g
Fat: 4.5g
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