MMA Hot Stuff

What One Fighter Eats To Trim Weight

During any given week, I have on average 10 people ask me what Phil and I cook while he's training for a fight. He walks around at 163lbs and fights at 145lbs. At this point we're around 4.5 weeks out from fight day! So here are a few recipes we follow during training camp. Neither of us are nutritionists and don't pretend to be. Phil has been wrestling since he was a kid and is in tune with is body. His body and nutritional needs are different than mine or yours. His work out routine is also specific to his personal needs.

It's just easier for us to eat the same thing (when we have time to eat meals together, which is usually just dinner). I find the recipes tasty and fulfilling! 

Feel free to ask questions and we're happy to answer them.

 

I'm NOT a professional cook. I don't care how it looks but rather how it tastes so please don't bug me about my presentation skills.

 

Turkey Chiles Rellenos

This is one of our favorites!

Calories: 209   |   Makes 4 Servings    |   Total time: 30 minutes  

Ingredients:

• 4 large poblano chiles
• 3/4 cup 2%-fat cottage cheese
• 2 tsp. olive oil
• 1/2 lb. ground turkey breast
• 1/4 tsp. ground cumin
• 1/4 tsp. chili powder
• 1/8 tsp. cayenne pepper
• 1/4 cup thinly sliced scallions
• 1/4 cup diced jicama
• 1/2 cup seeded diced tomato
• 1/4 cup diced cucumber (seeded)
• 1 Tbsp. chopped fresh cilantro
• 1/2 cup shredded Monterey jack cheese
• 1/2 cup salsa

Preheat: broiler with over rack 4 inches from heating elebment. Place chiles on a baking sheet; broil, turning every few minutes, until skin of chiles is evenly charred. 8-10 minutes total. Place chiles in a bowel, cover tightly with plastic wrap. and let chiles steam about 10 minutes to loosen their skins.

Puree: cottage cheese in a blender or food processor until smooth.

Heat: oil in a nonstick skillet until shimmering' add turkey, cumin, chili poder, salt, & cayenne. Cook until turkey is brownded, then add scallions and jicama, cooking just until softened, 1-2 minutes.

Remove: skillet from heat, stir in pureed cottage cheese, tomato, cucumber & cilantro.

Peel: chiles, cut a slit in one side, and remove seeds, Stuff each chile with 1/2 cup turkey mixture'; sprinkle tops with cheese. Return chiles to baking sheet; broil until cheese melts and browns, 3-4 minutes. Serve with Salsa.

 

Nutritional Information:

• Calories: 209
• Fat: 8 grams
• Protein: 25 grams
• Carbs: 10 grams
• Sodium 370 mg

Seen here with a side of black beans, avocado and sautéed peppers.

**Note: This is a pretty extensive meal. Don't plan to come home from the gym and whip this together. It's easier to prepare by cutting/mixing everything prior and cooking later. We usually skip the salsa (there's more than enough food as is) and we leave most of the seeds in the chiles. Adds a bit of a kick. Also, it makes A LOT of food! You'll have extras for left overs.**

 

Dijon Mustard Roasted Fingerling Potatoes

Calories: 172   |   Makes 4 Servings (1 cup)     |   Total time: 30 minutes  

Ingredients:

• 2 1/2 pounds of fingerling potatoes (cut in half lengthwise)
• 2 Tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/2 tsp. dijon mustard
• 3 Tbsp. chopped fresh parsley

 

Preparation: Preheat oven to 425 degrees

Place: potatoes on baking sheet. Drizzle potatoes with 1 tablespoon of oil; sprink with salt and 1/4 teaspoon pepper. Toss to coat. bake at 245 for 30 minutes or until golden brown. Cool.

Place: the remaining 1 tablespoon oil, 1.4 teaspoon pepper, and mustard in large bowl; stir well with whisk. Add half of roasted potatoes and parsley' toss gently to coat. Serve.

Nutritional Information:

• Calories: 172
• Fat: 5 grams
• Protein: 3 grams
• Carbs: 29 grams
• Sodium 173 mg

 

Seen here with Broiled Tenderloin Steak and broccoli. 

**Note: This makes a lot of potatoes. Probably too many so immediately separate into half once cooked and set aside for tomorrow's dinner**

 

Broiled Tenderloin Steaks w/ Ginger-Hoisin Glaze

Calories: 194   |   Makes 4 Servings     |   Total time: 12 minutes  

Ingredients:

• 1 1/2 Tbsp. hoisin sauce
• 1 1/2 tsp. grated peeled fresh ginger
• 1 1/2 tsp. honey
• 1 1/2 tsp. low-sodium soy sauce
• 1/4 tsp. chili garlic sauce (also substitute with crushed red pepper)
• 4 (4-ounce) beef tenderloin steaks trimmed
• Cooking spray

Preparation: Preheat broiler on high

Combine: hoisin sauce, ginger, honey, soy sauce, and chili garlic sauce (or red peppers) in a small bowl; stir.

Place: the steaks on a foil lined broiler pan coated with cooking spray, sprinkle with salt. Broil steaks 5 inches from heat for 2 minutes. and turn over. Broil 2 minutes. Turn steaks over. Brush steaks with half of hoisin mixture broil for 1 minute. Turn steaks over and brush with remaining hoisin mixture broil 2 minutes or until desired degree of doneness.

Nutritional Information:

• Calories: 194
• Fat: 7 grams
• Protein: 24.5 grams
• Carbs: 4 grams
• Sodium 278 mg

**Notes: I prefer crushed red pepper. I also skip the cooking spray as the meat doesn't stick to the foil at all. Also, it says peel and grate the ginger. I'd recommend dicing the ginger rather than grating.** 

Seen here with dijon mustard fingerling potatoes and broccoli. 

Happy Cooking. 

Spanish Pasta Salad

Calories: 193   |   Makes 4 Servings / 3 cups    |   Total time:20 minutes

 

Ingredients:

FOR THE SALAD-

• 1 cup dry acini di pepe pasta or other tiny pasta
• 1/4 cup slivered almonds
• 1/2 cup sliced red onion
• 3 Tbsp. chopped fresh mint
• 1 Tbsp. capers
• 1 Tbsp. minced orange zest
• 12 orange slices (you can also sub for tomato slices)

FOR THE VINAIGRETTE-

• 1/4 cup fresh orange juice
• 2 tsp. oilive oil
• 1/4 tsp. kosher salt
• 1/8 tsp. black pepper

Bring: a pot of slated water to a boil for pasta. Cook pasta according to package directions. Drain pasta through a sieve and rinse under cool water' transfer (drained) to a bowl.

Toast: almonds in a small nonstick skillet over medium heat, about 5 minutes stirring often.

Add: almonds to bowl with pasta. Sit in onion, mint, capers, and orange zest.

Whisk: together orange juice and oil for the vinaigrette in a small bowl. Drizzle vinaigrette over pasta mixter; toss to combine. Season with salt and papper.

Nutritional Information:

• Calories: 193
• Fat: 6 grams
• Protein: 7 grams
• Carbs: 30 grams 
• Fiber: 3 grams
• Sodium 200 mg

Serve: Pasta with fresh orange (or tomato) slices and paprika pork chops.

**Notes: I skip the salt, tastes great without it. Also while making the rest of the meal, put the pasta in the refrigerator to chill.**

Paprika Pork Chops

Calories: 223   |   Makes 4 Servings   |   Total time:15 minutes

 

Ingredients:

• 1/2 tsp. smoked or sweet paprika
• 1/4 tsp. black pepper
• 1/8 tsp. kosher salt
• 4 bone-in pork chops (trimmed) 6-8 oz each
• 2 tsp. vegetable oil
• 1/4 cup dry Marsala or sherry

 

Combine: paprika, pepper, and salt in small bowl, Sprinkle seasoning over both sides of pork chops.

Heat: oil in large nonstick skillet over medium-high. Add chops and sate until browned on one side, about 3 minutes. Flip chops and sate until browned on other side, about 3 more minutes.

Add: wine to skillet; simmer until liquid is almost evaporated. Chops are done when an instat read thermometer inserted registers 145 degrees. Remove from heat. Tent chops with foil and rest for 3 minutes. The sauce reduction from skillet can be used as sauce over chops.

 

Nutritional Information:

• Calories: 223
• Fat: 10 grams
• Protein: 29 grams
• Carbs: 0 grams
• Sodium 119 mg

 

**Notes: I personally prefer to cook without the sherry but rather dry with just the seasoning/rub in a lightly sprayed pan**

 

Seen here with: Spanish Pasta Salad & Orange Slices

Ground Turkey Tacos

Taco Ingredients

• 1 pound ground turkey
• 1/2 sweet onion, chopped
• salt and ground black pepper to taste
• 1 pinch garlic powder, or to taste
• 8 lettuce leaves (butter lettuce works best)
• 2 avocados, peeled and mashed
• 3/4 cup reduced-fat sour cream
• 1 cup shredded low-fat pepperjack cheese
• salsa (see below for ingredients) 
• 3 tablespoons of chili powder

Salsa Ingredients

• 1 can of low sodium corn
• 1 can black beans
• 1 jalapeno  
• 3 tablespoons cilantro 
• 1 mango

Brown turkey in skillet add chili powder & half jalapeno. Mix salsa ingredients together in small bowl. Use lettuce leaves as tortilla shells.

 

Cajun Style Baked Sweet Potato

Ingredients

• 1 1/2 teaspoons paprika
• 1 teaspoon brown sugar
• 1/4 teaspoon black pepper
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• 1/4 teaspoon garlic powder
• 1/8 teaspoon cayenne pepper
• 2 large sweet potatoes
• 1 1/2 teaspoons olive oil

Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. In a small bowl, stir together paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
3. Slice the sweet potatoes in half lengthwise. Brush each half with olive oil. Rub the seasoning mix over the cut surface of each half. Place sweet potatoes on a baking sheet, or in a shallow pan.
4. Bake in preheated oven until tender, or about 1 hour.

 

Nutritional Information 

Amount Per Serving  Calories: 229 | Total Fat: 2.3g | Cholesterol: 0mg

 

Maple Salmon

Note: I use halibut instead of salmon

Ingredients

• 1/4 cup maple syrup 
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon garlic salt
• 1/8 teaspoon ground black pepper
• 1 pound salmon

 Directions

1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Nutritional Information 

Amount Per Serving  Calories: 265 | Total Fat: 12.4g | Cholesterol: 67mg

 

Pineapple Grilled Pork Chops

Ingredients

• 1 (8 ounce) can pineapple rings, juice drained and reserved
• 1/4 cup brown sugar
• 1/4 cup soy sauce
• 1/4 teaspoon garlic powder
• 4 pork chops
• 1 pinch ground black pepper

Directions

1. Mix together the drained pineapple juice, brown sugar, soy sauce, and garlic powder together in a large plastic zipper bag, and smush the bag a few times with your hands to mix the marinade and dissolve the sugar. Place the pork chops into the marinade, squeeze out any air in the bag, seal it, and refrigerate overnight. Reserve the pineapple rings.
2. Preheat an outdoor grill for medium heat, and lightly oil the grate.
3. Remove the chops from the marinade, shaking off excess, and grill until browned, the meat is no longer pink inside, and the meat shows good grill marks, 5 to 8 minutes per side. Brush several times with marinade and let the marinade cook onto the surface of the meat. Discard excess marinade. While the meat is grilling, place 4 pineapple rings onto the grill, and allow to cook until hot and the slices show grill marks; serve the chops topped with the grilled pineapple rings.

Serve with: grilled vegetables 

Nutritional Information 

Amount Per Serving  Calories: 193 | Total Fat: 4g | Cholesterol: 38mg