Anabolic Cooking
Dave Ruel
Has your diet gone from passable to poor to downright plain? Dave Ruel can fix that! He’s seen amateurs and pros go the usual route of steamed chicken, baked potatoes, and broccoli for every meal. So whether your goal is to gain mass, get shredded, burn fat, or tone up in time for competition, Dave can teach you that there is a far tastier and better way.
With Dave’s approach, you’re never dieting. And, as North America’s most trusted fitness cook, Dave is also the author of Anabolic Cooking (available at http://www.anaboliccooking.com).
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Baked Meatballs
Makes 20 meatballs
Ingredients
• 1 lb. extra-lean ground beef or ground buffalo
• ½ cup minced onions
• 2 egg whites
• 1 whole egg
• ½ cup oat bran
• 1 tsp dried oregano
• ½ tsp garlic powder
• 1 tsp dried parsley
• 2 Tbsp skim milk
• Salt and pepper
Directions
1. In a large bowl, mix all the ingredients together.
2. Shape into balls.
3. Bake on a nonstick cookie sheet or the broiler pan that came with your oven (cover the top in foil) for 25 minutes at 375°F.
NUTRITION FACTS
(Per 5 meatballs)
Calories 314
Protein 48 g
Carbohydrates 8 g
Fats 10 g
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