Nutritional Info Makes 2 servings: 213 Calories, 9g Fat, 1.7g Carb, 24g Protein.

Prep Time:
30 min-1 hour (marinating time)

Cook Time:
12 min

Ingredients:
2 chicken breasts
3 tablespoons soy sauce
2 tablespoons cooking sake/rice wine
1 tablespoon minced garlic
1 tablespoon olive oil
1 TEASPOON chili flakes

What You’ll Need:
1 bowl
1 pan (or grill)

Reference Photos:

Directions:

1. Mix the soy sauce, sake/rice wine, olive oil, minced garlic, and pepper flakes.
2. Put the chicken breasts in a freezer bag with the marinade and let it sit in the refrigerator for 30 minutes to 1 hour.
3. Heat a pan to medium high heat. Place the chicken in the pan (but don’t pour the marinade in). Sautee chicken breasts for 12-15 minutes, flipping once (that’s about 4 or 5 minutes a side, for all you mathematicians).

That’s it! Serve with some solid complex carbs, like brown rice or a potato (withOUT the butter and sour cream) for a true bodybuilding meal. You’ll be Ronnie in NO time, but for the rest of us dudes, lets leave Sammi Sweetheart at home. You know it’s never gunna work.

Enjoy, dudes!

…but mostly it just tastes good.

Nutritional Info: 146 Calories, 8g Fat, 16g Carb, 4g Protein.

Cook Time:
15 min

Ingredients:
2 cups of Bisquick
2/3 cup milk
1/2 cup shredded cheddar cheese

For garlic butter topping:
2 tablespoons butter
1 teaspoon garlic powder

What You’ll Need:
1 mixing bowl
1 baking sheet

Reference Photos:

Directions:

1. Preheat oven to 450 degrees.
2. Mix the Bisquick, milk, and cheese, just until mixed – no need to over-mix.
3. Grease a baking sheet with pam or butter. Take little smaller-than-baseball-sized portions of dough out and form into a biscuit. Place each ball onto the baking sheet. This should yield 10 biscuits.
4. Put them in the oven for 8-10 minutes, or until just beginning to brown.
5. Place the butter and garlic powder into a microwaveable bowl and microwave for about a minute, or until butter is melted.
6. Brush the tops of the biscuits with butter mixture and serve! (Note: if you don’t have a brush, you can just slowly spoon a bit on top of each biscuit).

This MIGHT just work for date night as well…while jagged misshapen biscuits don’t exactly squeal “do me” the taste surely will! Enjoy, dudes!

NOTE: Do your marinating in a refrigerator, steaks zipped tightly into an air-tight ziploc bag, and remove it a half hour prior to cooking (always cook steak starting at room temp).

See: The Best Damn Steak Marinade to prepare your own marinade. Here are a couple of rules-of-thumb for you, should you want to veer from my prized marinade:

1. Acids break down connective tissue which make your steak more tender. Good items to achieve this include: hot sauce, lemon juice, and vinegar.
2. Never add salt! Salt draws juices out of the meat – exactly the opposite of what we’re trying to do here.
3. Brown sugar caramelizes on the outside, acting as a great agent to achieve a well-seared outside and keep the center rare and juicy.

Check out the video below for my personal favorite verison of a steak marinade.

Cooking Your Steak:
Here is an easy easy way of cooking steaks that are .75-1.5″ thick. For anything thicker, add 30 seconds a side for every .5″ – it also might be a good idea to drop the $20 for a meat thermometer to make sure your meat is fully cooked, for steaks that thick.

Always let the BBQ warm up on high for 5-7 minutes.

Cook the steak for 2 minutes a side with the heat on high, flipping 3 times for rare, 4 times for medium, and 5 times for well done (well done – gross).

If you’re a have a meat thermometer and are a stickler for cooking temperatures (read: don’t want to get e-coli or mad cow disease), here is a breakdown of temperature measurements from the middle of the steak and what it will yield as far as desired redness (in fahrenheit):

Rare: 140° (don’t go below this – or die….possibly)
Medium Rare: 150°
Medium: 160°
Medium Well: 165°
Well Done: Never.

*Remember – the steak will continue to cook for another 5 minutes after it leaves the grill.

This should get you started. I love adding a little bit of bleu cheese crumbles to my steak on the last flip, letting it melt and brown for the last 2 minutes of cooking. AWESOME.

Anyway, as usual, enjoy, dudes!

I paired mine with an AWESOME sauteed spinach recipe: http://thebachelorchefs.com/sauteed-spinach/.

Also, you can use fresh or dried ground basil – either way, it will work. The ground way is a lot cheaper.

NOTE: Each fish fillet: 328 Calories, 25g Fat, 2.8g Carb, 19g Protein.

Cook Time:
15 min

Ingredients:
2-4 Halibut (or cod if you’re going the cheap route) steaks.
2 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons basil
1 tablespoon minced garlic

What You’ll Need:
1 skillet
1 small mixing bowl

Reference Photos:

Directions:

1. Add all of the ingredients into a small mixing bowl and mix well.
2. Spread about 1 tablespoon of the sauce onto each fish fillet.
3. Heat a pan to medium high. Add a tablespoon of olive oil. Add the fish.
4. Let saute on medium-high for 4 minutes per side.
5. Plate the fish and serve!

Also – if you have the option, always try to support sustainable fisheries. It’s a bit more effort, but well worth it to make sure this fish exists the next time we want to make it. Check this site out for more info: Seafood Watch. Enjoy, dudes!

Make sure you have a sharp knife, your cuts will be easier and more accurate. Take a look:

NOTE: Makes 1 serving: 300 Calories, 25g Fat, 26g Carb, 4g Protein.

Cook Time:
1 hour

Ingredients:
4 medium potatoes (on the smaller side)
2 tablespoons minced garlic (or garlic powder)
2 tablespoon olive oil
2/3 of a stick of butter
Sea salt (or regular salt if you don’t have sea salt)
Pepper

What You’ll Need:
1 baking pan

TIP: If you have a large serving spoon, place the potato in the serving spoon before you cut. Cut down to the lip of the spoon – might make it easier to not cut through the potato.

Reference Photos:

Directions:

1. Preheat the oven to 450 degrees.
2. Slice the potatoes into 1/8″ slices but do NOT cut all the way through the potato, leave a little at the bottom so it stays together (see tip above).
3. Place the potatoes on a baking sheet. NOTE: cover the baking sheet in tin foil for virtually no cleanup at the end.
4. Spread the 2 tablespoons of garlic (minced or powder) evenly over the 4 potatoes.
5. Melt the butter. Add 2 tablespoons olive oil to the butter.
6. Spoon the butter mixture evenly over the potatoes.
7. Cook for 40-50 minutes, or until the outside is crispy and the interior is tender (could go as long as an hour).
8. Take them out and add salt and pepper to taste!

They make an awesome companion to that burger you’ve been thinking about all day. Do work! Enjoy, dudes!