Cooking With

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Please Note
A new look is not all that is different about the CapTri Cookbook, Cooking
with CapTri. Its along the same lines as the old clich, its whats inside that
counts. With more recipes, healthy eating will be a delicious pleasure.
Each delicious recipe has been tested by Parrillo Performance staff and CapTri
users. These recipes add excitement and spice to strict, sometimes bland nutritional programs and should be acceptable for most pre-contest diets.
Be creative. Substitute CapTri in your favorite recipes as a healthy alternative
to any oil or shortening product. Even though weve expanded the cookbook,
we still invite readers to create their own special recipes and send them to us for
use in further editions. Please see page 105 for information regarding guidelines for submitting recipes.

John Parrillo

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

Cooking With

h
t
i
W
g
n
i
k
o
o
C

Copyright 1991 Parrillo Performance

No part of this book may be reproduced without the express written consent of Parrillo Performance
CapTri is a registered trademark of Parrillo Performance
Parrillo Performance, 5143 Kennedy Avenue, Cincinnati, Ohio 45213 (513) 531-1311, www.parrillo.com

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

CONTENTS
Notes and Basic Equivalencies ................................................ 9
Breakfast Foods ......................................................................... 11
Barley Cakes .................................................................................13
Country Mexican Omelette .........................................................14
Crepes ............................................................................................15
Oatmeal Pancakes .........................................................................16
Turkey Sausage .............................................................................17
Turkey Gravy ................................................................................18
Waffles ...........................................................................................19

Main Dishes ................................................................................ 21

Buffaloaf ....................................................................................... 23
Chicken Adobo ............................................................................ 24
Chicken Fingers ........................................................................... 25
Chicken Ratatouille ..................................................................... 26
Chicken Salad .............................................................................. 27
Chinese Beef Skillet ......................................................................28
Cod Fillet Italiano ..........................................................................29
Fried Chicken .................................................................................30
Ginger-Garlic Chicken ..................................................................31
Halibut Ragout ...............................................................................32
Kidney Beans and Romaine Lettuce ...........................................33
Lemon Spice Chicken ...................................................................34
Lentil and Vegetable Stew ............................................................35
Mexican Black Bean and Turkey Salad ......................................36
Never Fail Dumplings ...................................................................37
Orange Roughy with Tomato Sauce ............................................38
Pot Chicken ....................................................................................39
Spiced Rice with Chicken .............................................................40
Stuffed Peppers ..............................................................................41
Tuna Quiche with Brown Rice .....................................................42
Turkey Chili ...................................................................................43
Turkey Loaf ....................................................................................44
Vegetable Turkey Stew ..................................................................45
White Chili .....................................................................................46

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Cooking With

Side Dishes.................................................................................. 47
Beet Salad with Red Onions .................................................................. 49
Brown Rice and Lentils .......................................................................... 50
CapTri Lentil Loaf ................................................................................ 51
Chickpeas with Spinach ......................................................................... 52
Chicken-Mushroom Soup ...................................................................... 53
Chinese Fried Rice .................................................................................. 54
Cornmeal Frittata .................................................................................... 55
French Potato Salad ................................................................................ 56
Fried Squash ............................................................................................ 57
Golden Oats Pilaf .................................................................................... 58
Green and Crunchy Salad ...................................................................... 59
Hash Browns ........................................................................................... 60
Home Fries .............................................................................................. 61
Lentil Delight .......................................................................................... 62
Shula Kalabar .......................................................................................... 63
Stuffed Mushrooms ................................................................................ 64
Sweet Potato Souffl ............................................................................... 65
Vegetable Soup ....................................................................................... 65

Sauces and Marinades .............................................................. 67

Barbecue Sauce ...................................................................................... 69
Cacciatore Sauce ..................................................................................... 70
CapTri Ratatouille Sauce ..................................................................... 71
CapTri Raspberry Vinaigrette .............................................................. 72
Chicken Stock ......................................................................................... 73
Creamy Tomato Dressing ....................................................................... 74
Creole Sauce ........................................................................................... 75
Garlic Lovers CapTri Pesto ................................................................ 76
Ginger Sauce ........................................................................................... 77
Green Goddess Dressing ........................................................................ 78
Honey Dressing ...................................................................................... 79
Italian Marinade ...................................................................................... 80
Maple Syrup ............................................................................................ 81
Mayonnaise ............................................................................................. 82
Mexican Bean Dip .................................................................................. 83
Sweet Dip ................................................................................................ 84
Tartar Sauce ............................................................................................. 85
Tomato Dressing ..................................................................................... 86

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Breads and Muffins................................................................... 87

Biscuits .................................................................................................... 89
Oat Bran Crackets ................................................................................... 90
Oat Tortillas ............................................................................................. 91
Skillet-Cake Bread .................................................................................. 92
Sweet Potato Combread ......................................................................... 93
Sweet Potato-Oat Bran Muffins ............................................................. 94

Desserts ....................................................................................... 95
Mock Pumpkin Pie ................................................................................. 97
Whipped Cream ...................................................................................... 98

Snacks and Other Fun Things to Eat ..................................... 99

Corn Chips ............................................................................................. 101
Popcorn .................................................................................................. 102
Potato Chips ........................................................................................... 103
Shredded Wheat Potato Crisps .............................................................. 104
Sweet Potato-Oatmeal Refrigerator Cookies ........................................ 105

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

Cooking With

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Notes
CapTri

CapTri burns at 350 degrees so you should keep your heat to 325 degrees at
most when frying. If CapTri should start to smoke, reduce heat quickly.

Ground Turkey

All ground turkey required in the CapTri recipes should be all-white turkey
breast that you have purchased and had ground up by your butcher. You
should never use pre-ground turkey!

Nonstick

You can use any nonstick skillet or spray your regular skillet VERY
LIGHTLY with PAM.

Oatmeal flour

Oatmeal flour is easily made, if you are unable to purchase it, by simply
placing rolled oats in your food processor or blender and blending until
oatmeal is a very fine powder. You can make oatmeal flour in quantity, but
be sure to store it in an airtight container!

Popcorn salt

Popcorn salt has approximately 200-250 mg. of sodium per big pinch between
your fingers. You should always add your salt this way, never sprinkle
directly from the container, as it is hard to gauge your usage!

Sweet Potatoes

Red sweet potatoes are always the sweetest to use in cooking.

Tbsp.

All tbsp. (required or serving size) are 14g. level tbsp., never heaping!

Equivalencies
Here are some basic equivalencies that will help you when assembling ingredients for CapTri recipes. These amounts are all approximate, but they are designed to guide you in meeting the weight
requirements of each recipe.
chicken breast
onion
green pepper
potatoes
any kind of rice
CapTri

1 medium breast = appr. 150g.

2 (smaller) medium = appr. 150g.
1/2 cup = appr. 100g.
1 medium = appr. 150g.
1 medium = appr. 250g.
1 cup = appr. 100g.
4 tbsp. = 1/4 cup
8 tbsp. = 1/2 cup
16 tbsp. = 1 cup

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Cooking With

10

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Breakfast Foods
page

Barley Cakes .............................................................. 13

Country Mexican Omelette ........................................ 14
Crepes......................................................................... 15
Oatmeal Pancakes ...................................................... 16
Turkey ........................................................................ 17
Turkey Gravy ............................................................. 18
Waffles ........................................................................ 19

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11

Cooking With

12

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Barley Cakes
200 g. egg whites
1/2 cup barley flour
1/2 tsp. cinnamon
100g. grated carrots
1 tbsp. CapTri
Beat egg whites until liquid. Combine other ingredients, and stir in with egg whites. Cook in a moderately hot skillet which has been lightly sprayed with PAM. Make the pancakes small.
Nutritional value if consumed as one serving:
food

amt.

cals

protein

fat

carb

NA

barley flour
egg whites
carrots
CapTri

1/2 cup
200 g.
100 g.
1 tbsp

80
102
42
114

0 g.
21.8
1.1
0

2.6 g.
0
.2
0

33.7 g.
1.6
9.7
0

2 mg.
292
47
0

95 mg.
278
341
0

438

28.9 g.

2.8 g

45 g.

341 mg.

714 mg.

219
146
109.5

14.45
9.63
7.22

1.4
.93
.70

22.5
15.0
11.25

170.5
113.66
85.25

357
238
178.5

One Serving, Total:

When divided into:
Two Servings Total:
Three Servings Total:
Four Servings Total:

To make a dinner variation of barley cakes, substitute onion,

zucchini and garlic for the cinnamon. Best served with chicken.
Can be taken with you in ziplock baggies when you
need to be at work or on the road!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

13

Cooking With

Country Mexican Omelette

300 g. egg whites
200 g. boiled potatoes (sliced small and thin)
4 oz. Chi-Chis mild salsa
50 g. sliced mushroom
3 tbsp. CapTri
In a large bowl coat potatoes with CapTri. Place potatoes and mushrooms in hot 12" nonstick skillet.
Saut until mushrooms are cooked throughout. Pour egg whites on top of mixture and let cook until
egg whites are almost done. Pour salsa on top and cover. Cook on low heat until completely done.
Fold one side over. If this is not done enough for your taste, recover and cook five minutes longer.
Makes two servings.
Nutritional value if consumed as one serving:
food

amount

cals.

protein

fat

carb

NA

potatoes
mushrooms
eggs
CapTri
salsa

200 g.
50 g.
300 g.
3 tbsp
2 oz.

152
14
153
342
36

4.2 g.
1.34
32.7
0
1.32

.2 g
.15
0
0
.16

34.2 g.
2.2
2.4
0
7.04

6.0 mg.
7.5
438
0
384

814 mg.
207
417
0
1

797

39.56 g.

.51 g.

45.84 g.

835.5 mg. 1439 mg.

395.5

19.78

.255

22.92

417.5

One Serving, Total:

When divided into:
Two Servings, Total:

719.5

Makes a hearty breakfast when served with Oatmeal pancakes (pg. 14)!

14

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Crepes
100 g. oatmeal flour (see Notes)
200 g. egg whites
1/2 tsp. cinnamon
1/2 tsp. almond extract
2 tbsp. CapTri
1/2 cup water
Mix all ingredients until well blended. Batter should be somewhat thin, so add more water as needed.
In hot 8-inch skillet that has been lightly sprayed with PAM, pour just enough batter so that it covers
skillet bottom (after shaking to spread out). Crepes should be very thin! Turn over when edges become
easy to lift and cook at least I additional minute. Repeat process until batter is gone. Spread crepes with
CapTri Sweet Dip (pg. 82) and roll up into tubes.
Nutritional Value if consumed as one serving:

food amount

cals

protein

fat

carb

NA

oatmeal flour 100 g.

egg whites 200 g.
CapTri 2 tbsp.

390
102
228

14.2 g.
21.8
0

7.4 g.
0
0

68.2 g.
1.6
0

2 mg.
292
0

352 mg.
278
0

One Serving, Total:

720

36 g.

7.4 g.

69.8 g.

294 mg.

630 mg.

4.5

.92

8.72

36.75

78.75

Nutritional Totals per Crepe: 90

You can also pour CapTri Maple Syrup over crepes!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

15

Cooking With

Rimas Famous Oatmeal Pancakes

100 g. oatmeal flour (see Notes)
1 oz. Pro-Carb Formula
1 1/2 tsp. cinnamon
1/4 tsp. baking powder
1/4 tsp. baking soda
2 tsp. pure vanilla
200 g. egg whites
1 tbsp. CapTri
1/3 cup water
Mix all dry ingredients in medium sized bowl. Add rest of ingredients. Mix well with wire whip. Heat
griddle on medium heat until hot. Pour 1/8 cup of batter onto griddle, turning when you see bubbles on
top. Cook for about 30 seconds and remove from griddle. Makes about 10-12 pancakes.
Nutritional value if consumed as one serving:
food

amount

cals.

protein

fat

carb

NA

oat flour
egg whites
Pro-Carb
CapTri

100 g.
200 g.
1 oz.
1 tbsp

390
102
105
114

14.2 g.
21.8
4 g.
0

7.4 g.
0
0
0

68.2 g
1.6
22
0

2.0 mg.
292
64
0

352 mg.
278
172
0

711

40 g.

7.4 g.

91.8 g.

358 mg.

802 mg.

.74

9.18

35.8

80.2

One Serving, Total:

Nutritional values per pancake: 71.10

Never cook on high heat!

16

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Turkey Sausage
1/2 tsp. fennel seeds
1/2 tsp. crushed red peppers
1/2 tsp. dried rosemary
400 g. ground turkey (see Notes)
1/2 tsp. freshly ground black pepper
1/4 tsp. salt substitute (optional)
4 tbsp. CapTri
Crush fennel, red pepper and rosemary. Add turkey and all other ingredients. Mix well and form into 8
patties. Cook over medium heat until lightly brown on both sides. Nutritional Value if consumed as one
serving:
food amount cals

protein

fat

carb

NA

turkey 400 g. 464

CapTri 4 tbsp. 456

98.4 g.
0

4.8 g.
0

0 g.
0

204 mg.
0

1280mg.
0

98.4 g.

4.8 g.

0 g.

204 mg.

1280mg.

12.3

.6

25.5

160

One Serving, Total:

920

Nutritional Value per Sausage: 115

Make Turkey Sausage patties in quantity and freeze for easy, ready use!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

17

Cooking With

Turkey Sausage Gravy

2 tbsp. CapTri
20 g. oatmeal flour (see Notes)
1 cup water
Take drippings from sausage and add CapTri over medium heat. Stir in oatmeal flour. Slowly add
water, stirring constantly until desired thickness. Add pepper and substitute salt to taste.
Nutritional Value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

CapTri 2 tbsp.
oatmeal flour 3 tbsp.

228
78

0
2.8 g.

0
1.5 g.

0
13.6 g.

0
0 mg.

0
70.4 mg.

One Serving, Total:

306

2.8 g.

1.5 g.

13.6 g.

0 mg.

70.4 mg.

Try this over biscuits (pg. 53)!

18

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Waffles
2 cups Hungry Jack Extra Light Pancake Mix
4 tbsp. wheat bran
1-1/2 cup skim milk
100 g. egg whites (approx. 4)
1 tbsp. CapTri
Preheat waffle iron. Mix ingredients together and pour into waffle iron. serves four.
Nutritional value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

Hungry Jack Mix 2 cups

wheat bran 4 tbsp.
skim milk 1-1/2 cup
egg white 100 g.
CapTri 1 tbsp.

480
30
135
51
114

8 g.
2.2
12
10.9
0

0 g.
.6
0
0
0

104 g.
9
33
.8
0

1800 mg.
0
188
146
0

120 mg.
159
583.3
139
0

One Serving, Total:

810

33.1 g.

.6 g.

146.8 g.

2134 mg.

1001.3 mg.

405
202.5

66.2
8.26

.3
.15

73.8
36.7

1067
533.5

500.65
250.33

When divided into:

Two Servings, Totals:
Four Servings, Totals:

Recipe makes eight 4 inch waffle squares.

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19

Cooking With

20

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Main Dishes
page

Buffaloaf .................................................................... 23
Chicken Adobo .......................................................... 24
Chicken Fingers ......................................................... 25
Chicken Ratatouille .................................................... 26
Chicken Salad ............................................................ 27
Chinese Beef Skillet ................................................... 28
Cod Fillet Italiano ...................................................... 29
Fried Chicken............................................................. 30
Ginger-Garlic Chicken ............................................... 31
Halibut Ragout ........................................................... 32
Kidney Beans and Romaine Lettuce ......................... 33
Lemon Spice Chicken ............................................... 34
Lentil and Vegetable Stew .......................................... 35
Mexican Black Bean and Turkey Salad ..................... 36
Never Fail Dumplings................................................ 37
Orange Roughy with Tomato Sauce ......................... 38
Pot Chicken................................................................ 39
Spiced Rice with Chicken .......................................... 40
Stuffed Peppers .......................................................... 41
Tuna Quiche with Brown Rice Crust ........................ 42
Turkey Chili............................................................... 43
Turkey Loaf ............................................................... 44
Vegetable Turkey Stew .............................................. 45
White Chili ................................................................. 46

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

21

Cooking With

22

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Buffaloaf
686 g. (1.5 1bs.) 100% lean buffalo meat
100 g. egg whites
50 g. chopped parsley
50 g. grated carrot
50 g. minced onion
50 g. catsup
25 g. oats
4 tbsp. CapTri
garlic and oregano to taste
Mix all ingredients in a loaf pan. Bake at 350 degrees for 90 minutes. Serves four.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

buffalo
egg whites
carrot
onion
oats
CapTri

686 g.
100 g.
50 g.
50 g.
25 g.
4 tbsp.

1182
51
21
19
97.5
456

245 g.
1.9
.55
.75
3.55
0

9.6 g.
0
.1
.05
1.85
0

0 g.
.8
4.85
4.35
17.0
0

536 mg.
146
23.5
5
.5
0

254 mg.
139
170.5
78.5
88
0

1826.5

251.75g.

11.6g.

27g.

711mg.

730mg.

913.25
456.63

125.88
62.94

5.8
2.9

13.5
6.75

355.5
177.75

365
182.5

One Serving, Total:

When divided into:
Two Servings, Totals:
Four Servings, Totals:

Lean 100% buffalo can be ordered from The Best Butcher in Wichita, Kansas at 314-776-0776.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

23

Cooking With

Chicken Adobo
1000 g. chicken breast, chopped
1/2 cup vinegar
1/2 cup low sodium soy sauce
1 clove garlic
1/2 tsp. black pepper
1/4 cup CapTri
Combine vinegar, soy sauce, garlic, black pepper and CapTri to make a marinade. Add chicken in
mixture refrigerate for 6 to 8 hours. Place chicken and marinade in large pan and heat until liquid
boils. Reduce heat and simmer for 10 to 15 minutes or until most of the liquid has evaporated.
Serves six
Nutritional value

if

consumed as one serving:

food amount

cals

protein

fat

carb

NA

chicken 1000 g.
CapTri 4 tbsp.

1170
456

234 g.
0

9.5 g.
0

0 g.
0

500 mg.
0

3200 mg.
0

One Serving, Total:

1626

234 g.

9.5 g.

0 g.

500 mg.

3200 mg.

813
406.5
542
325.2
271

117
78
58.5
46.8
39

4.75
3.17
2.38
1.9
1.58

0
0
0
0
0

250
166.67
125
100
83.3

1600
1066.67
800
640
533.3

When divided into:

Two Servings, Totals:
Three Servings, Totals:
Four Servings, Totals:
Five Servings, Totals:
Six Servings, Totals:

24

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Chicken Fingers
150 g. chicken breast
1 tbsp. CapTri
25 g. oatmeal (rolled oats) garlic paprika chili powder pepper
Cut partially frozen chicken into thin slices (1 x 1/2). Put in a bowl and toss with other ingredients,
adding spices to taste. Place chicken strips on a cookie sheet that has been sprayed with PAM, and bake
at 400 degrees for 15 minutes.
Nutritional value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

chicken 150g.
rolled oats 25 g.
CapTri 1 tbsp.

175.5
97.5
114

35.1g.
3.6
0

2.9g.
1.9
0

0g.
17
0

75mg.
.5
0

480mg.
88
0

One Serving, Total:

387

38.7 g.

4.8 g.

17 g.

75.5 mg.

568 mg.

193.5
129

19.35
12.9

2.4
1.6

8.5
5.66

37.75
25.16

284
189.33

When divided into:

Two Servings Total:
Three Servings Total:

Substitute fish or strips of turkey breast for a change-of-pace.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

25

Cooking With

Chicken Ratatouille
300 g. eggplant peeled and sliced into 1/4 inch slices ( 1 medium eggglant)
6 tbsp. CapTri
2 tbsp. whole wheat flour
garlic salt (to taste)
80 g. finely chopped onion (I medium)
450 g. zucchini, washed and sliced (about 3)
300 g. green peppers, seeded and diced (about 2 medium)
700 g. tomatoes, peeled and chopped (4 medium)
600 g. chicken breast, cooked and diced
Heat the CapTri on low heat in a large nonstick skillet. Add garlic salt and onion; saut until tender
but not brown. Toss the zucchini with I tbsp. flour and add to the skillet.
Rinse and quarter eggplant slices, pat dry and dust with the remaining flour. Add to the skillet.
Add green peppers, tomatoes and cooked chicken. Cook uncovered until all the vegetables are tender.
Serve warm or cold. Makes 4 servings.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

chicken
eggplant
onion
zucchini
green peppers
tomatoes
CapTri

600 g.
300 g.
80 g.
450 g.
300 g.
700
6 tbsp.

1002
75
31
77
111
154
684

140.4 g.
3.6
1.2
5.4
3.9
7.7
0

11.4 g.
.6
0
.5
.6
1.4
0

0 g.
16.8
69.6
16.2
27.3
32.9
0

300 mg.
6
8
4.5
0
21
0

1920mg.
642
126
909
0
1708
0

2134

162.2 g.

14.5 g.

162.8 g.

329.5 mg. 5305mg.

1067
711.33
533.5

81.10
54.06
40.55

7.25
4.83
3.62

81.4
54.06
40.70

164.75
109.83
82.37

One Serving, Total:

When divided into:
Two Serving, Total
Three Serving, Total
Four Serving, Total

26

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

2652.5
1768.33
1326.25

Cooking With

Chicken Salad
650 g. boiled chicken breast (cooled and shredded)
100 g. chopped lettuce
100 g. chopped celery
50 g. minced onion
1 cup CapTri mayo (pg. 80)
1 clove garlic minced OR 1/2 tsp. garlic powder
1/4 tsp. ginger
1/2 tsp. onion powder pepper to taste
Place chicken and vegetables in medium bowl. In a smaller bowl, combine mayo and spices. Mix well
and pour over chicken and vegetables. Mix again.
Scoop chicken salad onto tomato wedges with a small potato on the side.
Variation: add 200 g. (1 cup) fresh or thawed frozen peas
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

chicken
lettuce
celery
onion
CapTri mayo

650g.
100 g.
100 g.
50 g.
1 cup

761
13
17
19
1260

152.1g.
.9
.2
.75
5.1

12.35g.
.1
4.3
0
0

0g.
2.9
5.2
4.35
.36

325mg.
9
126
5
69

210mg.
175
341
79
65

2070

158.05g.

16.75g.

12.81 g.

534mg.

2761mg.

1035
690
517.5

79.02
52.68
39.51

8.37
5.58
4.18

6.40
4.27
3.20

267
178
133.5

1380.50
920.33
690.25

One Serving Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

27

Cooking With

Chinese Beef Skillet

200 g. pea pods
100 g. shredded red bell pepper
100 g. cauliflower
2 tbsp. sunflower oil
2 tbsp. CapTri
700 g lean beef sliced paper-thin
1 sm. clove garlic, minced

50 g. onion, chopped
100 g. broccoli florets
2 cups condensed beef stock or broth
2 tbsp. starch
1/4 cup low sodium soy sauce
1/2 cup cold water

Heat large skillet to about 400 degrees. Add oil, mix until it crackles, add beef. Cook briskly, turning
meat constantly for 1 to 2 minutes or until just browned. Remove beef from skillet. Cook onion and
garlic in remaining oil for 1 1/2 minutes. Add cauliflower, broccoli, pea pods, bell pepper and broth and
cook for 3 minutes until cauliflower is tender then remove from skillet. Heat broth in skillet. Mix corn
starch, soy sauce and water together and slowly stir into broth. Add beef and vegetables back to liquid.
Serve on rice. Serves four.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

pea pods
red bell pepper
cauliflower
beef
onion
broccoli
CapTri

200 g.
100g.
100 g.
700 g.
50 g.
100 g.
2 tbsp.

106
31
27
945
19
32
228

6.8 g.
1.4
2.7
151.2
.75
3.6
0

.4 g.
.3
.2
32.9
.05
.3
0

24 g.
7.1
5.2
0
4.35
5.9
0

mg.
0
13
455
5
15
0

340 mg.
0
295
2485
78.5
382
0

1388

166.45 g. 34.15 g.

46.55 g.

488 mg.

3580.5 mg.

694
347

83.23
41.61

23.28
46.55

244
122

1790.25
895.13

One Serving, Total:

When divided into:
Two Servings, Total:
Four Servings, Total:

28

17.08
8.54

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Cod Fillet Italiano

900 g. cod fillets (2 Ibs.)
100 g. oatmeal flour
450 g. tomatoes
3 tbsp. minced parsley
1 tsp. minced oregano
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/8 tsp. pepper
2 tbsp. CapTri
In a small bowl combine oatmeal flour, parsley and other seasonings with 1 tbsp. CapTri. Spread
remaining CapTri in bottom of a 9-inch baking dish. Spread oatmeal flour mixture evenly over the
fillets. Bake for 20 minutes at 325*. Remove from oven and pour blended tomatoes over fillets. Bake
for an additional 10-15 minutes, or until fish flakes when tested with a fork. Serves four.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

cod
oatmeal flour
tomatoes
CapTri

900 g.
100 g.
450 g.
2 tbsp.

702
390
99
228

158.4 g.
14.2
4.95
0

2.7 g.
7.4
.9
0

0 g.
68.2
21.15
0

630 mg.
2
13.5
0

3438 mg.
352
1098
0

419

177.55g.

11g.

89.35g.

645.5mg.

4888mg.

709.5
354.75

88.78
44. 39

5.5
2.75

44.68
22.34

322.75
161.4

2444
1222

One Serving, Total:

When divided into:
Two Servings, Total:
Four Servings, Total:

Great with baked potato and vegetables!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

29

Cooking With

Fried Chicken
100 g. shredded wheat (crumbled up very fine)
25 g. oat bran
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. barbecue seasoning
1/2 tsp. coarse black pepper
1 tsp. Lemon and Herb Mrs. Dash
1000 g. chicken breast
5 tbsp. CapTri
Place chicken in medium-sized bowl and thoroughly coat with CapTri. Set aside.
In another bowl, mix all other ingredients for breading. Dip chicken one piece at a time into the breading mixture and toss until coated thickly.
Heat skillet with any remaining CapTri from the chicken dip to 325 degrees. Place breaded chicken in
heated skillet. Reduce heat and cover. Turn occasionally to cook evenly on all sides. Chicken is done
when breading is all brown and meat is white, juicy and tender when cut into. Be careful not to overcook, as this will dry out your chicken and make it tough.
Nutritional Value if Consumed as one serving:
food

amount

cals

protein

fat

carb

NA

chicken
shredded wheat
oat bran
CapTri

1000 g.
100 g.
25 g.
5 tbsp.

1170
354
97
570

243 g.
9.9
4.45
0

19 g.
2
1.7
0

0 g.
79.9
16
0

500 mg.
3
0
0

3200mg.
348
90
0

2191

257.35 g.

22.7 g.

95.9 g.

503 mg.

3638mg.

1095.5
730.33
547.75

128.67
85.78
64.25

11.35
7.56
5.67

47.95
31.96
23.97

251.50
167.66
125.75

1819
1212.66
909.5

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

Try Fried Chicken with Biscuits (pg. 87) for a good down-home meal!

30

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Ginger-Garlic Chicken
700 g. chicken cutlet
300 g. brown rice
2 tbsp. fresh crushed garlic (to taste)
black pepper (to taste)
5 tsp. cilantro leaves

800 g. whole peeled tomatoes

2 tbsp. fresh grated ginger root
1/8 tsp. ground red pepper
No-Salt (optional, to taste)
5 tbsp. CapTri

Begin cooking rice according to directions. Heat CapTri in medium-size skillet. Add chicken cutlet
and cook 4 to 5 minutes per side until golden brown. Remove chicken when done and set aside. Place
remaining ingredients (except rice and cilantro leaves) in skillet. Cook over medium-high heat for 3 to
4 minutes, stirring to break up tomatoes, until sauce thickens. While sauce is cooking, dice pre-cooked
chicken to bite-size pieces. Place chicken in skillet, stir, reduce heat, and simmer (covered) for 25-30
minutes. Stir two or three times while simmering. Add cooked brown rice and cilantro leaves to skillet
and mix. Makes 5 servings.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

chicken
brown rice
tomatoes
CapTri

700g.
300 g.
800 g.
5 tbsp.

409.5
1080
176
912

81.9g.
22.5
8.8
0

6.65g.
5.7
1.6
0

0g.
232.2
37.6
0

175mg.
27
24
0

1120mg.
642
1952
0

2577.5

113.2 g.

13.95 g.

269.8 g.

226 mg.

3714 mg.

1288.75
859.17
644.38
515.5

56.6
37.73
28.3
22.64

6.98
4.65
3.49
2.79

134.9
44.97
67.45
53.96

113
37.67
56.5
226

1857
1238
928.5
742.8

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:
Five Servings, Total:

Great for freezing!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

31

Cooking With

Halibut Ragout
900 g. halibut
2 tbsp. Linseed or Hain oil
8 tbsp. CapTri
50 g. cup onion
1 clove garlic
50 g. green onion

150 g. carrot, cut julienne

600 g. tomatoes
1/4 tsp. thyme
1/4 tsp. basil
3 tbsp. minced parsley
1 tbsp. Mrs. Dash or to taste

150 g. celery, sliced diagonally

Cut fish into 1 inch pieces. Saut onion, garlic, celery and carrots in oil mixture. (Hain or Linseed oil
will heighten the cooking temperature of CapTri.) Add tomatoes and seasonings. Cover and simmer
20 minutes. Add fish, cover and cook an additional 10 minutes. Re-season if necessary. Serves six.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

halibut
onion
green onion
celery
carrots
tomatoes

900 g.
50 g.
50g.
150g.
150g.
600 g.

900
19
18
25.5
63
132

188.1 g.
.75
.75
1.35
1.65
6.6

10.8 g.
.05
.1
.15
.3
1.2

0 g.
4.35
4.1
5.85
14.55
28.2

486 mg.
5
.25
189
70.5
18

4041 mg.
8.5
115.5
511.5
511.5
1464

1157.5

199.2 g.

12.6 g.

57.05 g. 768.75 mg.6722 mg.

578.75
385.83
289.38
231.5
192.9

99.6
66.4
49.8
39.84
33.2

6.3
4.2
3.15
2.52
2.1

28.53
19.02
14.26
11.41
9.51

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:
Five Servings, Total:
Six Servings, Total:

32

384.38
256.25
192.19
153.75
128.13

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

3361
2240.67
1680.5
1344.4
1120.3

Cooking With

Kidney Beans and Romaine Lettuce

1/3 cup chicken stock
3 garlic cloves, minced
200 g. onion, chopped
700 g. (one head) romaine lettuce, sliced
200 g. tomato, chopped

400 g. kidney beans

1 tsp. oregano
1 tsp. thyme
1/2 tsp. basil
1 tsp. lemon juice

2 tbsp. CapTri
In a large, non-stick skillet, saut garlic in chicken stock for 2-3 minutes. Add onion and lettuce and
saut for 2 minutes. Add tomato, kidney beans, lemon juice, spices and CapTri. Saut 1 more minute
to heat thoroughly. Serve hot or cold. Serves six.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

onion
romaine lettuce
tomato
kidney beans
CapTri

200 g.
700 g.
200 g.
400 g.
2 tbsp.

76
126
44
1372
228

3.0 g.
9.1
2.2
90
0

.2 g.
2.1
.4
6
0

17.4 g.
24.5
9.4
246.6
0

20 mg.
63
6.0
40
0

314 mg.
1848
488
3936
0

1846

104.3 g.

8.7 g.

297.9 g.

129 mg.

6586 mg.

923
615.33
461.5
369.2
307.67

52.15
34.77
26.08
20.86
17.38

4.35
2.9
2.18
1.74
1.45

148.95
99.3
74.48
59.58
49.65

64.5
43
32.25
25.8
21.5

3293
2195.33
1646.5
1317.2
1097.67

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:
Five Servings, Total:
Six Servings, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

33

Cooking With

Lemon Spice Chicken

600 g. chicken breast
8 tbsp. CapTri
4 tbsp. lemon juice
Lemon and Herb Mrs. Dash
Cut chicken into strips and place in medium size bowl with CapTri and 1 tbsp. lemon juice, coating
chicken thoroughly. Place in hot nonstick skillet and add other 3 tbsp. lemon juice and sprinkle chicken
with Mrs. Dash. Cook over medium heat about 15 minutes until chicken is done throughout.
Nutritional Value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

chicken 600g.
CapTri 8 tbsp.
lemon juice 4 tbsp.

702
912
26

140.4g.
0
.5

11.4g.
0
.2

0g.
0
8.6

300mg.
0
1

1920mg.
0
160

One Serving, Total:

1640

140.9 g.

11.6 g.

8.6 g.

301 mg.

2080mg.

820
546.66
410

70.45
46.96
35.22

5.8
3.86
2.9

4.3
2.86
2.15

150.5
100.33
75.25

1040
693.33
520

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

Serve with any kind of rice!

34

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Mexican Black Bean and Turkey Salad

3/4 tsp. ground cumin
3/4 tsp. chili powder
1/8 tsp. salt
1/8 tsp. ground red pepper
450 g. turkey breast, cut into strips
150g. curly endive
150 g. romaine lettuce
100 g. fresh orange segments

50 g. chopped purple onion

425 g. black beans, washed, drained
1/2 cup cilantro
1/4 cup lime juice
3 tbsp. CapTri
1/8 tsp. salt
1 small garlic clove
1 tbsp. fresh orange juice

Place cumin, chili powder, salt and ground red pepper in a bag and shake to mix. Add turkey to bag
and continue shaking to coat turkey. Let marinate for 1-3 hours. Saut turkey in lightly coated skillet
until golden brown on the outside. Mix endive and romaine with orange segments, onions, black beans
and cilantro then add turkey. Mix lime juice, CapTri, salt garlic and orange juice for dressing. Serves
five.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

turkey breast
endive
romaine lettuce
orange
onion
blackbeans
CapTri

450 g
150 g.
150 g.
100 g.
50 g.
425g.
3 tbsp.

522
30
24
49
19
1440.75
342

110.7 g.
2.55
1.95
1
.75
94.78
0

5.4 g.
.15
.45
.2
.05
6.38
0

0 g.
6.15
5.25
12.2
4.35
260.1
0

229.5 mg.
21
13.5
1
5
106.25
0

1440 mg.
441
396
200
78.5
4411.5
0

2426.75

211.73 g.

12.63 g.

288.05 g. 376.25 mg.

6967 mg.

1213.38
808.92
606.69
485.35

105.87
70.58
52.93
42.35

6.32
4.21
3.16
2.53

144.03
96.02
72.01
57.61

3483.5
2322.33
1741.75
1393.4

One Serving, Total:

If divided into:
Two Servings, Total
Three Servings, Total
Four Servings, Total
Five Servings, Total

188.13
125.42
94.06
75.25

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

35

Cooking With

Mexican Black Bean and Turkey Salad

3/4 tsp. ground cumin
3/4 tsp. chili powder
1/8 tsp. salt
1/8 tsp. ground red pepper
450 g. turkey breast, cut into strips
150g. curly endive
150 g. romaine lettuce
100 g. fresh orange segments

50 g. chopped purple onion

425 g. black beans, washed, drained
1/2 cup cilantro
1/4 cup lime juice
3 tbsp. CapTri
1/8 tsp. salt
1 small garlic clove
1 tbsp. fresh orange juice

Place cumin, chili powder, salt and ground red pepper in a bag and shake to mix. Add turkey to bag
and continue shaking to coat turkey. Let marinate for 1-3 hours. Saut turkey in lightly coated skillet
until golden brown on the outside. Mix endive and romaine with orange segments, onions, black beans
and cilantro then add turkey. Mix lime juice, CapTri, salt garlic and orange juice for dressing. Serves
five.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

turkey breast
endive
romaine lettuce
orange
onion
blackbeans
CapTri

450 g
150 g.
150 g.
100 g.
50 g.
425g.
3 tbsp.

522
30
24
49
19
1440.75
342

110.7 g.
2.55
1.95
1
.75
94.78
0

5.4 g.
.15
.45
.2
.05
6.38
0

0 g.
6.15
5.25
12.2
4.35
260.1
0

229.5 mg.
21
13.5
1
5
106.25
0

1440 mg.
441
396
200
78.5
4411.5
0

2426.75

211.73 g.

12.63 g.

288.05 g. 376.25 mg.

6967 mg.

1213.38
808.92
606.69
485.35

105.87
70.58
52.93
42.35

6.32
4.21
3.16
2.53

144.03
96.02
72.01
57.61

3483.5
2322.33
1741.75
1393.4

One Serving, Total:

If divided into:
Two Servings, Total
Three Servings, Total
Four Servings, Total
Five Servings, Total

36

188.13
125.42
94.06
75.25

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Never Fail Dumplings

900 g. chicken breast (four breasts)
200 g. oat flour
1 tsp. salt or salt substitute
1/2 tbsp. baking powder
1/2 cup cold water
5 tbsp. CapTri
2 tbsp. instant chicken bouillon
1 tsp. Butter Buds
In a medium pot, cover chicken breasts with water and boil for 20 minutes. Remove chicken from pot,
debone and cut into smaller pieces. Mix oatmeal flour, salt, baking powder, 1/2 cup of water and
CapTri. Knead completely and roll into small dumplings. Remove any fat that formed on top of the
chicken broth. Bring back to a boil and add chicken bouillon and butter buds. Drop dumplings into the
boiling broth for 10-12 minutes and add cut chicken. Cook for another 5 minutes. Serves five.
Nutritional value if consumed as one serving:

food amount

cals

protein

fat

carb

NA

chicken breast 900g.

Oat flour 200 g.
CapTri 5 tbsp.

1053
780
570

210.6g.
28.4
0

17.1 g.
14.8
0

0g.
136.4
0

450mg.
4
0

2880mg.
704
0

One Serving, Total:

2403

239 g.

31.9 g.

136.4 g.

454 mg.

3584 mg.

1201.5
801
600.75
480.6

118.5
79.67
59.75
47.8

15.95
10.63
7.98
6.38

68.2
45.47
34.1
27.28

227
151.33
113.5
90.8

1792
1194.67
896
716.8

If divided into:
Two Servings, Total
Three Servings, Total
Four Servings, Total
Five Servings, Total

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

37

Cooking With

Orange Roughy with Tomato Dressing

900 g. orange roughy
2 tbsp. CapTri
150 g. tomatoes
6 tbsp. CapTri mayo (pg. 80)
6 tsp. lemon juice
1 tsp. crushed red pepper
1 tsp. paprika
No-Salt seasoning to taste
1 tsp. garlic powder
1 tsp. oregano
Cut roughy into small pieces. Cut tomatoes into small chunks then add mayo, lemon juice and spices.
Simmer tomato mixture on low heat (Add a little water if the sauce gets dry.) Add CapTri and roughy
and cook till tender. Serves four.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

orange roughy
tomatoes
CapTri
CapTri Mayo

900 g.
150 g.
2 tbsp.
6 tbsp.

900
33
228
465

188.1 g.
1.65
0
1.9

21.6 g.
.3
0
0

0 g.
7.05
0
.14

486 mg.
4.5
0
25.55

4041 mg.
366
0
24.33

1626

191.65 g. 21.9 g.

7.19 g. 516.05 mg.4431.3 mg.

813
542
406.5

95.83
63.88
47.91

3.60
2.40
1.8

One Serving, Total:

If divided into:
Two Servings. Total
Three Servings, Total
Four Serving, Total

10.95
7.3
5.48

258.03
86.01
129.01

We accompany this with bulgur wheat.

38

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

2215.57
1477.11
1107.83

Cooking With

Pot Chicken
600 g. chicken breast, split and skinned
400 g. potatoes
150 g. carrots
200 g. green beans
100 g. onion
1 tbsp. dried parsley
1 tbsp. Mrs. Dash
1/2 cup sherry
6 tbsp. CapTri
Place chicken breasts in a large baking pot. Peel potatoes, slice 1/2 inch thick and place on top of
chicken. Peel and quarter onion and carrots. Cut ends off green beans. Place vegetables in pot with
potatoes and chicken. Top with sherry and season with Mrs. Dash. Cover tightly and bake for 2 hours.
Add CapTri to individual servings. Serves six.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

chicken breast
potatoes
carrots
green beans
onion
CapTri

600 g.
400 g.
150g.
200 g.
100 g.
6 tbsp.

702
304
63
64
38
684

140.4 g.
8.4
1.65
3.8
1.5
0

2.85 g.
.4
.3
.4
.1
0

0 g.
68.4
14.55
14.2
8.7
0

300 mg.
12
70.5
14
10
0

1920 mg.
1628
511.5
486
157
0

1855

155.75 g. 4.05 g.

105.85 g.

406.5 mg. 4702.5 mg.

927.5
618.33
463.75
371
309.17

77.88
51.92
38.94
31.15
25.96

52.93
35.28
26.46
21.17
17.64

203.25
135.5
101.63
81.3
67.75

One Serving, Total:

If divided into:
Two Servings, Total
Three Servings, Total
Four Servings, Total
Five Servings, Total
Six Servings, Total

2.03
1.35
1.01
.81
.68

2351.25
1567.5
1175.63
940.5
783.75

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

39

Cooking With

Spiced Rice with Chicken

200 g. rice (preferably brown) soaked in water for 1 hour (2 cups)
400 g. chicken
2 tsp. allspice
1/2 tsp. mace
3 tbsp. CapTri
1/2 to 1 tsp. pepper
1/2 tsp. No Salt (optional)
While rice is soaking, cut chicken into small pieces or grind it up in a food processor. Place chicken in
bowl with CapTri. Coat well. Put CapTri coated chicken in same nonstick pan that you will be
cooking rice with. Saut chicken with spices until chicken is done. Set aside.
Drain rice and rinse very well with cold water. Put 2 cups water into pan with chicken. Bring to a
boil, add rice, return to boil. Reduce heat, cover and simmer until water is absorbed. Makes four
servings.
Nutritional Value if consumed as one serving:
food amount

cals.

protein

fat

carb

NA

chicken 400 g.
rice 200 g.
CapTri 3 tbsp

468
726
342

93.6 g.
13.4
0

7.6 g.
.8
0

0 g.
160.8
0

200 mg.
10.0
0

1280mg.
184
0

One Serving Total:

1536

107.0 g.

8.4 g.

160.8 g.

210.0 mg.

1464mg.

768
512
384

53.5
35.66
26.75

4.2
2.8
2.10

80.4
53.6
40.2

105
70
52.20

732
488
366

If divided into:
Two Servings:
Three Servings:
Four Servings:

40

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Stuffed Peppers
100 g. brown rice
2 cops water
50 g. red bell pepper, diced
1/4 tsp. onion powder
50 g. tomato paste
1/4 tsp. paprika
1/2 tsp. garlic powder

1/8 tsp. cayenne pepper

300 g. ground turkey
200 g. diced onion
4 tbsp. CapTri
4 green peppers
salsa

In a small pot, bring water to a boil and add red peppers, spices and tomato paste. Stir and add rice.
Cover and cook for 45 minutes. In a skillet, heat CapTri and saute onion and turkey, chopping turkey
into fine pieces. When browned, set aside. Heat water in a large steamer until boiling. Cut off the tops
of the peppers around stems and remove seeds. Steam for 7-10 minutes and drain. Mix rice and turkey
together and stuff into steamed peppers. Place standing in casarole and top with salsa. Bake at 350
degrees for 25 minutes. Serves four.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

rice
red pepper
tomato paste
turkey
onion
green peppers
CapTri

100 g.
50g.
50 g.
300 g.
200 g.
400 g.
4 tbsp.

360
15.5
42
348
76
88
456

7.5 g.
.7
1.7
73.8
3.0
4.8
0

1.9 g.
.15
.2
3.6
.2
.8
0

77.4 g.
3.55
8.3
0
17.4
19.2
0

9.0 mg.
0
19
153
20
52
0

214 mg.
0
444
960
314
852
0

1385.5

91.5 g.

6.85 g.

125.85 g. 253 mg.

2784 mg.

692.75
461.83
348.88

45.75
30.5
22.88

3.43
2.28
1.71

62.93
41.95
31.46

1392
928
696

One Serving, Total:

If divided into.
Two Servings, Total
Three Servings, Total
Four Servings, Total

126.5
84.33
63.25

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

41

Cooking With

Tuna Quiche with Brown Rice Crust

350 g. brown rice
2 cups water
50 g. egg whites
1 tsp. dill
1 tsp. Mrs. Dash
300 g. tuna (packaged in water)

1 tbsp. lemon juice

100 g. onion
1 tbsp. chopped parsley
150 g. mushrooms. sliced
150 g. green peppers, chopped
10 tbsp. CapTri

Cook rice according to package directions. Bring to room temperature. Mix with 2 egg whites, dill and
Mrs. Dash. Press into 9 inch pie pan to form a crust and bake at 350 degrees for 8 minutes and remove.
Mix tuna with lemon juice, onion, parsley and set aside. Mix green peppers and mushrooms. Stir
remaining egg whites and set aside. Lightly saute remaining ingredients in CapTri.
Assemble quiche by spooning vegetable mixture into pie crust. Spread tuna over vegetables. Pour
egg white mixture over. Bake at 425 degrees for 10 minutes. Reduce heat to 350 degrees and bake
for an additional 30 minutes. Quiche is done when center is firm. Serves five.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

brown rice
egg whites
tuna
onion
mushrooms
greengeppers

350 g.
50 g.
300 g.
100g.
150 g.
150g.

1260
25.5
435
38
42
33

26.25 g.
5.45
75.6
1.5
4.05
1.S

6.65 g.
0
12.3
.1
.45
.3

270.9 g.
.4
0
8.7
6.6
7.2

31.5 mg.
73
0
10
22.5
18.5

749 mg.
69.5
0
157
621
319.5

1833.5

114.65g.

19.8g.

293.8g.

155.5mg. 1916mg.

916.75
611.17
458.38
366.5

57.33
38.22
28.66
22.93

9.9
6.6
4.95
3.96

146.9
97.93
73.45
58.76

77.75
51.83
38.88
31.1

OneServing,Total:
If divided into:
Two Servings, Total
Three Servings, Total
FourServings, Total
Five Servings, Total

42

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

958
638.67
479
383.2

Cooking With

Turkey Chili
300 g. ground turkey (see Notes)
200 g. diced onion
400 g. kidney beans
3 tbsp. CapTri
100 g. chopped green pepper (optional)
800 g, whole peeled tomatoes (no sugar or salt added) (2-14.5 oz cans)
1/2 cup chili powder (2 oz.)
On medium heat, saut onion and turkey in CapTri until done, chopping turkey while stirring. Add
blended tomatoes, chili powder, beans and green pepper (if desired). Simmer 30 to 40 minutes.
Makes 4 two-cup servings.
Nutritional Value if consumed as one serving:

food

amount

cals.

protein

fat

carb

NA

turkey
onion
kidney beans
green pepper
tomatoes
CapTri

300 g.
200 g.
400 g.
100 g.
800 g.
3 tbsp.

348
76
1372
37
160
342

73.8 g.
3
90
1.3
8
0

3.6 g.
.2
6
.2
1.6
0

0 g.
17.4
247.6
9.1
33.6
0

153 mg.
20
40 mg.
0
24
0

960 mg.
314
3936mg.
0
1736
0

2335

176.1 g.

11.6 g.

307.7 g.

237 mg.

6946mg.

1167.5
778.33
583.75

88.05
58.7
44.02

5.8
3.86
2.9

153.85
102.56
76.92

118.5
79
59.25

3473
2315.33
1736.50

One Serving Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

Bet you never thought you could have chili on a pre-contest diet!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

43

Cooking With

Turkey Loaf
Loaf

Sauce

300 g. ground turkey (see Notes)

50 g. rolled oats
50 g. tomato paste (2 tbsp.)
100 g. egg whites
1/4 tsp. parsley
1/2 tsp. onion powder
1/2 tsp. garlic powder
2 tbsp. CapTri

1 cup water
100 g. tomato paste
2 tsp. Mrs. Dash
3 tbsp. CapTri

Preheat oven to 350 degrees. Combine all ingredients for loaf. Mix well and shape into loaf. Place in
nonstick pan large enough to hold covered loaf.
Mix ingredients for sauce and spread over loaf. Cover with foil and bake 45 minutes until done.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

turkey
rolled oats
tomato paste
egg whites
CapTri

300 g.
50 g.
150 g.
100 g.
5 tbsp.

348
185
123
51
570

73.8 g.
7.1
5.1
10.9
0

3.6 g.
3.7
.6
0
0

0 g.
34.1
27.9
.8
0

153 mg.
1
57
146
0

960 mg.
176
1332
139
0

1277

96.9 g.

7.9 g.

62.8 g.

357 mg.

2607 mg.

638.5
425.66
319.25

48.5
32.3
24.22

3.95
2.63
1.97

31.4
20.93
15.7

178.5
119
89.25

1303.5
869
651.75

One Serving Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

44

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Vegetable Turkey Stew

150 g. eggplant
150 g. yellow squash
200 g. potato
200 g. cauliflower
150 g. zucchini
200 g. onion
300 g. ground turkey (see Notes)
3 tsp. garlic powder
800 g. peeled whole tomatoes (no salt or sugar added) (2-14.4 oz. cans)
13 tbsp. CapTri

Chop up vegetables into bite-size chunks and place in Dutch oven with 1/2 cup (8 tbsp.) CapTri and 2
tbsp. garlic powder. Cut turkey into bite-size chunks and place in non-stick skillet with 1/3 cup (5 tbsp.)
CapTri and 1 tsp. garlic powder. Saut over low to medium heat until brown. Add turkey to vegetables and cook on top of stove for about five minutes, while stirring. Add blended tomatoes and
simmer 30 to 40 minutes on low heat.
Nutritional Value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

eggplant
potato
zucchini
squash
cauliflower
onion
turkey
tomatoes
CapTri

150 g.
200 g.
150 g.
150 g.
200 g.
200 g.
300 g.
800 g.
13 tbsp.

38
152
25
30
54
76
348
160
1482

1.8 g.
4.2
1.8
1.8
5.4
3
73.8
8
0

.3 g.
.2
.15
.3
.4
.2
3.6
1.6
0

8.4 g.
34.2
5.4
6.5
10.4
17.4
0
33.6
0

3 mg.
6
1.5
1.5
26
20
153
24
0

321 mg.
814
303
303
590
314
960
1736
0

2365

99.8g.

6.75g.

ll5.9g.

235mg.

5341mg.

1182
788.33
591.25

49.9
33.26
24.95

3.37
2.25
1.68

57.9
38.63
28.97

117.5
78.33
58.75

2670.5
1780.33
1335.25

One Serving Total:

If divided into:
Two Servings:
Three Servings, Total:
Four Servings, Total:

Excellent over any kind of rice.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

45

Cooking With

White Chili
450 g. white beans
1 quart water
1 quart chicken stock
150 g. onions, chopped
3 garlic cloves, chopped
1 tbsp. Hain or Linseed oil
100 g. whole green chili peppers, seeded and chopped

2 tsp. cumin
1-1/2 tsp. crushed oregano
1 tsp. corriander
1/4 tsp. cloves
1/4 tsp. cayenne pepper
400 g. cooked turkey breast, chopped
6 tbsp. CapTri

Combine beans, water, stock, half of the onions and the garlic in a large kettle and bring to a boil.
Reduce heat, cover and simmer for 2 hours or until beans are tender, add more stock if necessary.
Heat the oil in a skillet. Add the remaining chopped onion, and cook until tender, (approx. 5 minutes).
Add chilis and spices and mix thoroughly. .Add this and chopped turkey to kettle and cook 30 more
minutes. Serves six.
Remove from heat and refrigerate overnight. When reheating, add 1 tbsp. CapTri to each serving.
Nutritional value if consumed as one serving:
food

amount

cals

protein

white beans
onions
chili peppers
turkey breast
CapTri

450 g.
150 g.
100 g.
400 g.
6 tbsp.

1530
57
37
464
684

100.35 g. 7.2 g.
2.25
.15
1.3
.2
98.4
4.8
0
0

275.85 g. 85.5 mg.

13.05
15
9.1

0
204
0
0

2772

202.3 g.

12.35 g.

298 g.

304.5 mg. 6897.5 mg.

1386
924
693
554.4
462

101.15
67.43
50.58
40.46
33.72

6.18
4.12
3.09
2.47
2.06

149
99.33
74.5
59.6
49.67

152.25
101.5
76.13
60.9
50.75

One Serving, Total:

fat

carb

NA

K
5382 mg.
235.5

1280
0

If divided into:
Two Servings, Total
Three Servings, Total
Four Servings, Total
Five Servings, Total
Six Serving, Total

46

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

3448.75
2299.17
1724.38
1379.5
1149.6

Cooking With

Side Dishes
page

Beet Salad with Red Onions ......................................49

Brown Rice and Lentils .............................................50
CapTri Lentil Loaf ..................................................51
Chickpeas with Spinach .............................................52
Chicken-Mushroom Soup .........................................53
Chinese Fried Rice .....................................................54
Cornmeal Frittata........................................................55
French Potato Salad ...................................................56
Fried Squash ..............................................................57
Golden Oats Pilaf .......................................................58
Green and Crunchy Salad ..........................................59
Hash Browns ..............................................................60
Home Fries .................................................................61
Lentil Delight .............................................................62
Shula Kalabar .............................................................63
Stuffed Mushrooms ...................................................64
Sweet Potato Souffl ..................................................65
Vegetable Soup ..........................................................66

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

47

Cooking With

48

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Beet Salad with Red Onion

300 g. sliced beets, drained
50 g. red onion, sliced
2 tbsp. wine vinegar
3 tbsp. CapTri
1 tsp. ground pepper
Place beets in a bowl. Slice onion lengthwise into very thin strips. Add vinegar, CapTri and pepper
and toss. Let marinate for an hour. Serves four.
Nutritional value if consumed as one serving:

food amount

cals

protein

fat

carb

NA

beets 300 g.
onion 50 g.
CapTri 3 tbsp.

129
19
342

4.8 g.
.75
0

.3 g.
.05
0

29.7 g.
4.35
0

180 mg.
5
0

1005 mg.
78.5
0

One Serving, Total:

490

5.55 g.

.35 g.

34.05 g.

185 mg.

1083.5 mg.

245
163.33
122.5

2.78
1.85
1.39

.18
.12
.09

17.03
5.68
8.51

92.5
30.83
46.25

541.75
361.17
270.88

If divided into:
Two Servings, Total
Three Servings, Total
Four Serving, Total

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

49

Cooking With

Brown Rice and Lentils

5 cup water
100 g. brown rice
100 g. lentils
25 g. chopped mushrooms
5 cloves garlic
2 thsp. CapTri
Bring water to hard boil and add rice. Reduce heat to a low boil. After 35 minutes, add lentils, mushrooms and garlic. Turn heat down to simmer and let cook another 25 to 35 minutes or until all water is
gone and lentils are soft. Stir occasionally to prevent sticking.
Add CapTri to rice and lentils just before eating.
Nutritional Value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

brown rice
lentils
mushrooms
CapTri

100 g.
100 g.
25 g.
2 tbsp.

360
340
7
228

7.5 g.
24.7
6.5
0

1.9 g.
1.1
0
0

77.4g.
60.1
1.1
0

3g
30
4
0

214 mg.
790
103
0

935

38.7g.

3g.

138.6g.

43mg.

1107mg.

4:67.5
311.67
233.75

19.35
12.9
9.68

1.5
1
.75

69.3
46.2
34:.65

21.5
7.17
10.75

553.5
369
276.75

One Serving Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total

Try adding some of your favorite vegetables to Brown Rice and Lentils!

50

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

CapTri Lentil Loaf

300 g. brown lentils, rinsed
2 bay leaves
150 g. uncooked fine bulgur wheat
150 g. whole wheat bread crumbs, soft
1 egg white
1 tbsp. ketchup
75 g. onion

1 clove garlic, crushed

1 tsp. thyme, dried, crushed
3 tsp. oregano
1 tsp. tarragon
Mrs. Dash to taste
3 tbsp. CapTri

Preheat oven to 350 degrees. Combine lentils and bay leaves in a pot with six cups of water. Bring to
a boil then let simmer for 45 minutes. In another pot, combine bulgur wheat with two cups of water.
Bring to a boil and let simmer for 15 minutes. In a large bowl, mix lentils, bulgur wheat and the
remaining ingredients. Mix ingredients thoroughly and place into a loaf pan. Bake at 350 degrees for
40 minutes. With 15 minutes left. paint top with a small amount of tomato paste or ketchup. Serves
six.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

brown lentils
bulgur wheat
bread crumbs
egg whites
onion
CapTri

300g.
150g.
150 g.
25 g.
75 g.
3 tbsp.

1020
538.5
364.5
12.75
28.5
342

74.1g.
13.05
15.75
2.73
1.13
0

3.3g.
2.1
4.5
0
.08
0

180.3g.
119.25
71.55
.2
6.53
0

90mg.

790.5
36.5
7.5
0

2370mg.
393
409.5
34.75
117.75
0

2306.25

106.76 g. 9.98 g.

377.83 g. 924.5 mg. 3325 mg.

1153.13
768.75
576.56
461.25
384.38

53.38
35.59
26.69
21.35
17.79

188.92
125.94
94.46
75.57
62.97

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:
Five Servings, Total:
Six Servings, Total:

4.99
3.33
2.5
2.0
1.66

462.25
308.17
231.13
184.9
154.08

1662.5
1108.33
831.25
665
554.17

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

51

Cooking With

Chickpeas with Spinach

225 g. chickpeas (soaked overnight)
450 g. fresh spinach
2 tbsp. olive oil
2 tbsp. CapTri
150 g. onion, finely chopped

150 ml. low-fat yogurt (optional)

2 garlic cloves, skinned and crushed
Fresh ground black pepper to taste
1 tsp. mint
paprika to taste

Drain the chickpeas and bring to a boil in a large pan of water, then simmer until soft (30 minutes to
over an hour). Wash spinach, discarding tough stems and blemished leaves, then chop finely. Heat the
oil in a large pan, add onion and cook gently for about 15 minutes until soft. Add the spinach and stew
slowly for 7 or 8 minutes.
When the chickpeas are tender, add them with 5 tbsp. of their cooking liquid to the spinach and onion.
Season lightly with salt and cook for another 5 to 10 minutes until liquid is absorbed. Beat the yogurt
with the crushed garlic, black pepper and mint. Put finishing seasoning in pea/spinach mix, plus 2 tbsp.
CapTri. Place in serving dish and top with yogurt mixture. Serves four.
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

chickpeas
spinach
onion
CapTri

225 g.
450 g.
150 g.
2 tbsp.

810
65
57
228

46.13 g.
8
2.25
0

10.8 g.
.75
.15
0

137.25 g.
10.75
13.05
0

58.5 mg.
177.5
15
0

1793.2 mg.
1175
235.5
0

1160

56.3Sg.

11.7g.

161.05g.

251 mg.

3203.7mg.

580
386.67
290

28.19
18.79
14.1

5.85
3.9
2.93

80.53
53.68
40.26

125.5
83.67
62.75

1151.88
1067.92
800.94

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

This medieval Persian dish was said to have medicinal properties

that would rejuvenate a War Weary Body.

52

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Chicken-Mushroom Soup
4 cups of chicken stock
6 tbsp. CapTri
100 g. fresh mushrooms, sliced
1/4 tsp. chervil (dried)
1 tsp. Iemon juice
Place chicken stock in a pot and bring to a boil. Season if needed. In a skillet, heat CapTri and add
mushrooms. Saut until tender then add lemon juice and chervil. Add mushrooms to stock and simmer
for 15 minutes. Serves six.
Nutritional value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

mushrooms 100 g
CapTri 6 tbsp.

28
684

2.7 g.
0

.3 g.
0

4.4 g.
0

15 mg.
0

414 mg.
0

One Serving, Total:

712

2.7 g.

.3 g.

4.4 g.

15 mg.

414 mg.

113.67

.45

.05

.73

2.5

69

If divided into
Six Servings, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

53

Cooking With

Chinese Fried Rice

200 g. brown rice, cooked
50 g. chopped onion
50 g. chopped green pepper
50 g. egg whites
1 tsp. Iow-sodium soy sauce
2 tbsp. CapTri
Place CapTri, onions and peppers into wok or skillet and fry until brown. Stir in rice, egg whites and
soy sauce, saut until golden brown. Serves two.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

brown rice
onion
green pepper
egg whites
CapTri

200 g.
50 g.
50g.
50 g.
2 tbsp.

360
28
11
25.5
228

7.5 g.
.6
.6
5.45
0

1.9 g.
0
.1
0
0

77.4 g.
4
2.4
.4
0

9 mg.
5
6.5
73
0

214 mg.
78
106.5
69 5
0

652.5

14.15 g.

2 g.

84.2 g.

93.5 mg.

468 mg.

326.25

7.08

42.1

46.75

234

One Serving, Total:

If divided into:
Two Servings, Total:

For variety, try adding chopped

broccoli, corn or chopped chicken.

54

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Cornmeal Frittata
50 g. corn meal
25 g. oat bran
25 g. oatmeal
100 g. egg whites
2 tbsp. water
1 tsp. chili powder
1/2 tsp. garlic powder
1/2 tsp. black pepper
1 tbsp. CapTri
Mix all ingredients except CapTri until well blended. Spray a non-stick skillet lightly with PAM. Heat
CapTri in skillet over medium-low heat. Pour batter into skillet and spread to cover the bottom of the
skillet. (You can also pour batter by 1/8 cups to make small fritters.) Cook until batter is golden brown
on the bottom and can be lifted with a spatula and turned. Turn and cook the other side until golden
brown, remove from skillet, and place on a platter. Cut into wedges.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

cornmeal
oat bran
oatmeal
egg whites
CapTri

50g.
25 g.
25 g.
100g
1 thsp.

177.5
96.5
97.5
51
114

4.6g.
4.45
3.55
10.9
0

.6g.
1.75
1.85
0
0

36.85 g.
16.05
17.05
.8
0

.5 mg.
.5
.5
146
0

142mg.
90
88
139
0

536.5

23.5 g.

4.2 g.

69.95 g.

147.5 mg. 459 mg.

268.25

11.75

2.1

34.98

73.75

One Serving, Total:

If divided into:
Two Servings, Total:

229.5

Try frittatas topped with salsa or your favorite CapTri sauce. Or try them as a
bread base for poultry dishes. For variation, add corn or diced vegetables such as
peppers or mushrooms to batter.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

55

Cooking With

French Potato Salad

200 g. red potato (1 large)
50 g. green onion, chopped (greens only)
1 tbsp. CapTri
1/2 tbsp. balsamic vinegar
1/2 tsp. sweet basic (dry)
1/2 tsp. parsley flakes salt and pepper to taste
Pierce the skin of the potato three or four times with a fork. Place on a paper towel in microwave. Cook
on high for 6 minutes (5 for a smaller potato). Let cool slightly. Dice into serving dish. Mix dressing.
Pour over potatoes and let marinate a few hours. Serve at room temperature. Serves two.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

potato
green onion
vinegar
CapTri

200 g.
50 g.
1/2 tbsp.
1 tbsp.

152
22.5

114

4.2 g.
.65

.2 g.
.1

34.2 g.
5.25

6 mg.
2.5

814 mg.
15.5

288.5

4.85 g.

.3 g.

39.45 g.

8.5 mg.

929.5 mg.

144.25

2.43

.15

19.73

4.25

464.75

One Serving, Total:

If divided into:
Two Servings, Total

Great for a picnic!

56

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Fried Squash
300 g. squash, cut into strips
25 g. egg whites chili powder to taste pepper to taste
400 g. oatmeal, ground fine in blender
1/3 cup water
4 tbsp. CapTri
Preheat oven to 425 degrees. Mix all ingredients together except squash. Spray cookie sheet lightly
with PAM. Dip squash strips into batter. Bake 10 to 15 minutes or until browned. Serves six.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

squash
egg whites
oatmeal
CapTri

300 g.
25 g.
400 g.
4 tbsp.

132
12.75
1560
456

4.5 g.
2.73
56.8
0

.3 g.
0
29.6
0

33.6 g.
.2
272.8
0

3 mg.
36.5
8
0

1152 mg.
34.75
1408
0

2160.75

64.03 g.

29.9 g.

306.6 g.

47.5 mg.

2594.7 mg.

1080.38
720.25
540.19
432.15
360.13

32.02
21.34
16.01
12.81
10.67

14.95
9.97
7.48
5.98
4.98

153.3
102.2
76.65
61.32
51.1

23.75
15.83
11.88
9.5
7.92

1297.38
864.92
648.69
518.95
432.46

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:
Five Servings, Total:
Six Servings, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

57

Cooking With

Golden Oats Pilaf

100 g. oatmeal
50 g. oat bran
50 g. egg white
50 g. mushroom, quartered
50 g. green pepper, chopped
25 g. green onion, sliced
1 tbsp. CapTri
200 g. tomato, chopped
Combine oats, bran and egg whites; mix until oats are evenly coated; set aside. Saut mushrooms,
green peppers and green onion in CapTri over low heat for 4 minutes, until vegetables are tender.
Cook another 5 minutes, stirring constantly, until oats are dry, separated, and lightly browned. Stir in
tomato and serve. Serves two.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

oatmeal
oat bran
egg white
mushroom
green pepper
green onion
tomato
CapTri

100 g.
50 g.
50 g.
50 g.
50g.
25 g.
200 g.
1 tbsp.

390
193
25.5
14
11
11.25
44
114

14.2 g.
8.9
5.45
1.35
.6
.33
2.2
0

7.4 g.
3.7
0
.15
.1
.05
.4
0

68.2 g.
32.1
.4
2.2
2.4
2.63
9.4
0

2 mg.
0
73
7.5
6.5
1.25
6.0
0

352 mg.
180
69.5
207
106.5
57.75
448
0

802.75

33.03 g.

11.8 g.

117.33 g. 96.25 mg. 1420.8 mg.

401.38

16.52

5.9

58.67

One Serving, Total:

If divided into:
Two Servings, Total

58

48.13

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

710.4

Cooking With

Green and Crunchy Salad

Salad

Dressing

100 g. quartered brussel sprouts

100 g. green beans cut into 1/2 inch pieces
100 g. chopped celery
50 g. chopped bell pepper
25 g. chopped green onion

5 tbsp. CapTri
3 tbsp. lemon juice
2 tbsp. fresh OR 1/1/2 tso. dried basil
5 g. chopped parsley

Microwave sprouts and beans until tender but crunchy. Drain and chill. Chop remaining veggies and
combine them with sprouts and beans. Mix together ingredients for dressing. Shake well and pour over
salad. Toss to coat veggies and chill for one hour before eating.
Variation: add 1/2 cup cooked rice.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

brussel sprouts
green beans
celery
bell peppers
CapTri

100 g.
100g.
100 g.
50 g.
5 tbsp.

36
26
17
11
570

3.3 g.
1.7
.2
.6
0

.2 g.
.1
4.3
.1
0

7.3 g.
6
5.2
2.4
0

] 6 mg.
1
126
7
0

328 mg.
167
341
~ 107
0

660

5.8g.

4.7g.

20.9g.

150mg.

943mg.

330

2.9

2.85

10.45

75

471.5

One Serving Total:

If divided into:
Two Servings, Total:

Throw some Chicken Fingers (pg.23) in with your Salad!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

59

Cooking With

Hash Browns
1000 g. potatoes (4 medium)
30 g. finely chopped onion (2 tbsp.)
1/2 tsp. garlic powder
2 tbsp. CapTri
Peel potatoes and cook in 1 inch boiling water for 30 minutes. Drain and cool, then grate and toss with
onion, garlic powder and pepper.
Heat CapTri in a nonstick skillet on medium-low heat and place potato mixture in skillet, packing
tightly, leaving 3/4 inch space around the edges.
Cook over low heat for 12 minutes or until crust is formed. Cut into quarters and turn, then brown
other side. Makes two servings.
Nutritional Value if consumed as one serving:

food amount

cals

protein

fat

carb

NA

potatoes 1000 g.
onion 30 g.
CapTri 2 tbsp.

760
12
228

21 g.
.45
0

1 g.
0
0

171 g.
2.6
0

30 mg.
3
0

4070 mg.
47
0

One Serving Total:

1000

21.45 g.

1 g.

173.6 g.

33 mg.

4117 mg.

500

10.22

.5

86.8

16.5

2258.5

If divided into.
Two Servings, Total:

Tastes fabulous with any of the breakfast entrees!

60

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Home Fries
600 g. potatoes sliced in food processor, or thinly sliced by hand
3 tbsp. CapTri
1/2 tsp. onion powder
1/2 tsp. garlic powder dash of red pepper
1/4 cup water
Place all ingredients except water in large bowl and toss until potatoes are evenly coated with CapTri
and spices. Place in hot nonstick skillet, cover and let cook on medium heat for about 5 minutes.
Pour water in skillet and turn potatoes with spatula. Cover again and let cook until potatoes are tender
and lightly brown, stirring occasionally.
Nutritional Value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

potatoes 600 g.
CapTri 3 tbsp.

456
342

12.6 g.
0

.6 g.
0

10.2.6g.
0

18 rag.
0

~12mg.
0

One Serving Total:

798

12.6 g.

.6 g.

102.6 g.

18 mg.

2442mg.

399

6.3

.3

51.3

1221

If divided into:
Two Servings, Total:

Home Fries make a great snack by themselves, or as a

complement to any chicken entree!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

61

Cooking With

Lentil Delight
4 tbsp. CapTri
50 g. dried onion
200 g. lentils (1 cup) soaked overnight
50 g. diced celery
50 g. diced bell pepper
Place onions and CapTri over low heat in heavy pan. Stir a minute and add softened lentils, celery
and pepper. Cover tightly. Simmer until lentils are fully tender.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

lentils
Onion
celery
bell pepper
CapTri

200 g.
50 g.
50 g.
50 g.
4 tbsp.

680
19
9
11
456

49.4 g.
.75
4.5
.6
0

2.2 g.
0
0
.1
0

120.1 g.
4.4
.2
2.4
0

60 mg.
5
63
6.5
Q

1580mg.
78
171
117
0

1175

55.25g.

2.3g.

127.1g.

134.5mg.

1946mg.

587.5

27.63

1.15

63.55

67.25

973

One Serving Total:

If divided into:
Two Servings, Total:

Try this with Chicken Fingers (pg. 23)!

62

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Shula Kalambar
200 g. brown lentils
450 g. spinach
1/2 tsp. ground corriander
1/2 tsp. ground cummin
1 clove garlic salt and pepper to taste
3 tbsp. CapTri
Cook lentils in water for an hour or until soft. Drain and add to rinsed spinach. Heat CapTri and add
spices. pour CapTri-spice mixture over. Toss thoroughly. Serves four.
Nutritional Value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

lentils 200 g.
spinach 450g.
CapTri 3 tbsp.

680
117
342

49.4 g.
14.4
0

2.2 g.
1.35
0

120.2 g.
19.35
0

60 mg.
319.5
0

1580 mg.
2115
0

One Serving, Total:

1139

63.8 g.

3.55 g.

139.55 g.

379.5 mg. 3695 mg.

569.5
379.67
284.75

31.9
21.27
15.95

1.78
1.18
.89

69.78
46.52
34.89

189.75
126.5
94.88

If divided into:
Two Servings, Total:
Three Servings, Total:
Four Servings, Total:

1847.5
1231.67
923.75

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

63

Cooking With

Stuffed Mushrooms
300 g. ground turkey
300 g. mushrooms, medium size
25 g. shredded wheat
1tsp. Mrs. Dash
2 tbsp. CapTri
parsley to taste
Place CapTri in a frying pan; add turkey and brown over medium heat. Add shredded wheat and
Mrs. Dash, cook for 5 minutes, and remove pan from heat. Remove stems from mushrooms. Wash
mushroom caps thoroughly and place on a cookie sheet. Spoon turkey mixture into mushroom caps
and bake for 10 minutes or until mushrooms are brown and tender. Garnish with parsley. Serves
four.
Nutritional Value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

turkey
mushrooms
shredded wheat
CapTri

300 g.
300 g.
25 g.
2 tbsp.

348
84
89
228

73.8 g.
7.29
2.5
0

3.6 g.
.9
.5
0

0 g.
13.2
19.98
0

L53 rng.
45
.75
0

960 mg.
1242
37
0

One Serving, Total:

749

85.59 g.

5 g.

42.80
28.53
20.9

2.5
1.67
1.25

33.18 g. 198.75 mg

.2239 mg.

If divided into:
Two Servings, Total:
Three Servings, Total:
FourServings, Total:

374.5
249.67
187.25

16.59 99.38
11.06 66.25
8.3 49.69

Great as an appetizer or entree!

64

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

1119.5
746.33
559.75

Cooking With

Sweet Potato Souffle

800 g. sweet potatoes
3 tbsp. CapTri
1 oz. ProCarb Formula
1 tbsp. vanilla
1 tsp. cinnamon
1 tsp. nutmeg
150 g. egg whites
Peel potatoes and boil until very soft. Place in food processor or blender with all other ingredients
except egg whites. Blend until very smooth and transfer to bowl. In a large bowl, beat egg whites until
stiff peaks form. Add about 1/3 of the egg whites to the potatoes and stir well to soften. Add potato
mixture to remaining egg whites and fold until white is no longer visible. Transfer to a 1-1/2 quart
casserole dish that has been sprayed lightly with PAM. Bake at 350 degrees for 45-50 minutes. Serves
four.
Nutritional Value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

sweet potatoes
ProCarb
egg whites
CapTri

800 g.
1 oz.
150 g.
3 tbsp.

912
105
76.5
342

13.6 g.
4
16.35
0

3.2 g.
1
0
0

210.4 g.
22
1.2
0

40 mg.
64
219
0

972 mg.
172
208.5
0

1435.5

33.95 g.

4.2 g.

233.6 g.

323 mg.

1352.5 mg.

717.75
478.5
358.88

16.98
1132
8.49

2.1
1.4
1.05

116.8
38.93
58.4

161.5
107.67
80.75

676.25
450.83
338.13

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
FourServing, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

65

Cooking With

Vegetable Soup
200 g. potato, peeled and diced
75 g. onion
50 g. celery
50 g. carrot, scraped and diced
100 g. frozen peas

25 g. chopped parsley
400 g. chopped tomatoes
5 cups water
11/2 tsp. Mrs. Dash
8 tbsp. CapTri

Put CapTri in a pot and heat slightly. Add vegetables and cook for 5-8 minutes. Add water and bring to
a boil. Lower heat and let cook for an hour. Serves six.
Nutritional Value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

potato
onion
celery
carrot
peas
parsley
tomatoes
CapTri

200 g.
75 g.
50 g.
50 g.
100 g.
25 g.
400 g.
8 tbsp.

152
28.5
8.5
21
73
11
88
912

4.2 g.
1.13
.45
.55
5.4
.9
4.4
0

.2 g.
.8
.05
.1
.3
.15
.8
0

34.2 g.
6.55
1.95
4.85
12.8
2.13
18.8
0

6.0 mg.
7.5
63
23.5
129
11.25
12
0

814 mg.
117.75
170.5
170.5
150
181.75
976
0

1294

17.03 g.

2.4 g.

81.28 g. 252.25 mg.2580.5 mg.

647
431.33
323.5
258.8
215.67

8.52
5.68
4.26
3.41
2.84

1,2
.8
.6
.48
.4

40.64
27.09
20.32
16.26
13.55

One Serving, Total:

If divided into:
Two Servings, Total:
Three Servings, Total:
FourServings, Total:
Five Servings, Total:
SixServings, Total:

66

126.13
84.08
63.06
50.45
42.04

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

1290.25
860.17
645.13
516.1
430.08

Cooking With

Sauces and Marinades

page

Barbecue Sauce .......................................................... 69

Cacciatore Sauce ........................................................ 70
CapTri Tatatouille Sauce ......................................... 71
CapTri Raspberry Vinaigrette .................................. 72
Chicken Stock ............................................................ 73
Creamy Tomato Dressing .......................................... 74
Creole Sauce .............................................................. 75
Garlic Lovers CapTri Pesto ....................................... 76
Ginger Sauce .............................................................. 77
Green Goddess Dressing ............................................ 78
Honey Dressing ......................................................... 79
Italian Marinade ......................................................... 80
Maple Syrup .............................................................. 81
Mayonnaise ................................................................ 82
Mexican Bean Dip ..................................................... 83
Sweet Dip ................................................................... 84
Tartar Sauce ................................................................ 85
Tomato Dressing ........................................................ 86

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

67

Cooking With

68

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Barbecue Sauee
2 tbsp. CapTri
100 g. chopped onion
2 cloves garlic minced
1/2 tsp. cloves
2 tsp. dry mustard
50 g. celery stalk w/leaves
50 g. chopped green pepper
2 tsp. natural hickory flavoring
3 pinches hickory smoke salt (optional)

400 g. whole tomatoes (two 14 1/2 oz. cans)

200 g. V-8 vegetable juice (one 6 oz. can)
1 bay leaf
1/2 tsp. allspice
3 tbsp. vinegar
1 tsp. hot sauce

In medium saucepan saute onion and garlic until tender in CapTri. Stir in remaining ingredients and
bring to a boil. Reduce heat and simmer uncovered 30 minutes, stirring occasionally. Discard bay leaf
and process sauce through a food mill or blender. Use barbecue sauce to baste, or serve with chicken
or turkey.
food

amount

cals

protein

fat

carb

NA

onion
tomatoes
V-8 juice
greenpepper
celery
CapTri

100g.
400 g.
200 g.
50g.
50 g.
2 tbsp.

38
80
38
11
8.5
228

l.Sg.
4.0
1.6
.6
.45
0

.lg.
.8
.2
.1
.05
0

8.7g.
17.2
8.6
2.4
1.9
0

.Smg.
12
6
6.5
.63
0

10mg.
868
454
160
120.5
0

483.5

8.15 g.

1.25 g.

38.8 g.

25.63 mg.

1493mg.

One Serving, Total:

This BBQ sauce will help you choke down a lot of food!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

69

Cooking With

Cacciatore Sauce
2 tbsp. CapTri
50 g. chopped green pepper
200 g. chopped onion
200 g. fresh chopped tomato
1/2 cup chopped parsley OR 1/3 cup dried parsley
30 g. tomato paste (optional)
1 tsp. dried basil OR 2 tbsp. fresh basil
1 tsp. dried oregano OR 2 tbsp. fresh oregano
Place vegetables, CapTri, tomato paste and herbs in medium saucepan or skillet. Mix well. Cover and
simmer until vegetables are cooked down to soft consistency, about 15 to 20 minutes.
food

amount

cals

protein

fat

carb

NA

pepper
onion
tomato
tomatopaste
CapTri

50g.
200 g.
200 g.
30g.
2 tbsp.

19
76
44
25
228

.6g.
3
2.2
1
0

.I g.
.2
.4
.1
0

4.6g.
17.4
9.4
5.5
0

Omg.
20
6
11
0

Omg.
314
488
266
0

392

6.8 g.

.8 g.

36.9 g.

37 mg.

1068 mg.

One Serving, Total:

Cacciatore sauce is especially good over chicken or turkey,

but try it over fish, zucchini or eggs!

70

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

CapTri Ratatouille
1 tbsp. olive oil
50 g garlic, minced
150 g. Spanish onion, chopped
200 g. potato, peeled and chopped
150 g. zucchini, sliced into rounds
150 g. green bell pepper, diced
150 g. tomato, chopped
1/2 tsp. salt
1/2 tsp. pepper
2 tbsp. CapTri
In a deep skillet with a lid, mix and heat CapTri over medium heat. Add garlic and onions and saut
for three minutes. Add potatoes, zucchini, peppers and tomatoes. Reduce heat to medium low and
cover. Cook for 15 minutes. Remove lid and cook another 15 minutes or until ratatouille is thick.
food

amount

cals

protein

fat

carb

NA

garlic
spanish onion
potato
zucchini
green pepper
tomato
CapTri

50 g.
150 g.
200 g
150 g.
150 g.
150 g.
2 tbsp.

68.5
57
152
25.5
33
33
228

3. I g.
2.25
4.2
1.8
1.8
1.65
0

.05 g.
.15
.2
.15
.3
.3
0

0 g.
13.05
34.2
5.4
7.2
7.05
0

mg.
15
6
1.5
19.5
4.5
0

mg.
235.5
814
303
319.5
366
0

149.25

3.7 g.

.29 g.

16.73 g.

11.63 mg. 509.5 mg.

One Serving, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

71

Cooking With

CapTri Raspberry Vinaigrette

16 tbsp. CapTri
12 tbsp. raspberry vinegar
1 tbsp. dijon mustard
1 tbsp. honey
1 tbsp. shallots, minced
1 tsp. glycerine
Mix ingredients completely. Makes one pint, enough for 16 servings.

72

food

amount

cals

protein

fat

carb

NA

CapTri
raspberry vinegar

16 tbsp.
12 tbsp.

1824
23.52

0 g.

0 g.
0 9.91

0 g.
1.68

0 mg. 0 mg.
168

One Serving, Total:

115.47

0 g.

0 g.

.62 g.

.11 mg.

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

10.5 mg.

Cooking With

Chicken Stock
1300 g. chicken parts (wings, back, bones, etc.)
100 g. carrot, scraped and cut into pieces
100 g. celery stalk (without leaves), cut into pieces
75 g. onion, cut into fourths
2 garlic cloves
2 parsley sprigs
10 peppercorns
1 tsp. Mrs. Dash
450 g. chicken meat, preferably dark meat (leg, thigh)
Put bones into large pot and cover entirely with cold water. Bring to a boil then let simmer for five
minutes. Remove any fat that has formed on top. Add vegetables, meat and spices and add enough
water to cover by an inch. Simmer for four hours. When finished, strain and allow to come to room
temperature. Refrigerate uncovered overnight. The next morning remove and discard any fat that has
formed on the top. Refrigerate or freeze for later use.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

73

Cooking With

Creamy Tomato Dressing

6 tbsp. CapTri Mayo (pg. 80)
6 tsp. lemon juice
1/2 tsp. dried onion
1 tsp. fresh basil
100 g. fresh chopped tomato
Blend on low speed in blender until creamy and thin enough to drizzle over salads or vegetables.
Makes about 3/4 cup.
About 41 calories per tbsp. used!

74

food amount

cals

protein

fat

carb

NA

CapTri mayo 6 tbsp.

tomato 100 g.

465
22

1.9 g.
1.1

0 g.
.2

.14 g.
4.7

25.5 mg.
3.0

24.3 mg.
244

One Serving, Total:

487

3.0 g.

.2 g.

4.84 g.

28.5 mg.

268.3mg.

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Creole Sauce
1 tsp. sunflower oil
1 tbsp. CapTri
50 g onion, diced
1 clove garlic
150 g. green bell pepper, diced
150 g. sliced mushrooms
50 g. celery, chopped
150 g. plum tomatoes, chopped
3/4 cup low-sodium beef broth
1 bay leaf
1 tbsp. chopped parsley
Mrs. Dash to taste
Heat oil and CapTri, saut onion and garlic until lightly brown. Add vegetables and broth and cook
for 20 minutes. Stir and season.
food

amount

cals

protein

fat

carb

NA

green pepper
mushrooms
tomatoes
onion
celery
beef broth
CapTri

150 g.
150 g.
150 g.
50 g
50 g
3/4cup
I tbsp.

33
42
33
19
8.5
13
114

1.8 g.
4.05
1.65
.75
.45
2.1
0

.3 g.
.45
.3
.05
.05
0
0

7.2 g.
6.6
7.05
4.35
1.95
1.1
0

18.5 mg.
22.5
4.5
5
63
0

319.5 mg.
621
366
78.5
170.5
54
0

65.63

2.7 g.

.29 g.

7.06 g.

28.38 mg. 402.38 mg.

One Serving, Total:

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75

Cooking With

Garlic Lovers CapTri Pesto

10 g. minced garlic
10 g. fresh chopped basil
25 g. chopped onion
1 tbsp. CapTri
(pinch of salt if desired)
Saut all ingredients in a small non-stick frying pan. Can be poured over rice, pasta or chicken. Makes
1 serving.
food

amount

cals

protein

fat

carb

NA

Onion
Garlic
CapTri

25 g.
10 g.
1 tbsp.

7
13.2
114

.24 g.
.66
0

.08 g.
.06
0

2.0 g.
1.92
0

.62 mg.
3.3
0

.39 mg.
52.8
0

134.2

.9 g.

.14 g.

3.92 g.

3.92 mg.

53.19 mg.

One Serving, Total:

Note:
This is really great over 2 ounces of Pastariso brand brown rice pasta which provides
the following:
190 calories, 5 g. protein, 1 g. fat, 40 g. carbobydrates, S mg. sodium.

76

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Ginger Sauce for Vegetables

2 tbsp. CapTri
200 g. chopped onions
1 clove garlic-minced
1 tsp. grated fresh ginger OR 1/2 tsp. dried ginger
2 tsp. lemon juice
Simmer onions and garlic in CapTri until soft. Stir in ginger and lemon juice. Simmer 5 minutes more
to give flavors time to expand. Makes about 2/3 cup that can be refrigerated for later use.
Especially good over carrots or zucchini!
Food

amount cals

protein

fat

carb

NA

CapTri
onion

2 tbsp.
200 g.

228
76

0
3.0 g.

0
.2 g.

0
17.4 g.

0
20 mg.

0
314 mg.

304

3.0 g.

.2 g.

17.4 g.

20 mg.

314 mg.

One Serving, Total:

Ginger sauce also makes broiled fish tastier!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

77

Cooking With

Green Goddess Dressing

3/4 cup CapTri Mayo (pg. S0)
3 tbsp. snipped parsley
3 tbsp. chives or green onion
3 tbsp. dill leaves or 1 1/2 tsp dried dillweed
1 tbsp. lemon juice
1 tbsp. CapTri
Mix ingredients, using additional lemon juice and CapTri to thin dressing as desired. Let sit a few
minutes. Pour by tbsp. over raw or cooked vegetables.
Each 14 g. tbsp. contains 83 calories.
food

amount

cals

protein

fat

carb

NA

CapTri mayo
CapTri

3/4cup
1 tbsp.

930
114

3.8g.
0

0g.
0

.28g.
0

51.1mg.
0

48.7mg.
0

1044

3.8g.

0g.

.28g.

One Serving, Total:

78

53.1 mg.

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

48.7mg.

Cooking With

Honey Dressing
150 g. tomato, chopped
2 thsp. chopped chives
1 tbsp. honey
2 tsp. rice vinegar
2 tbsp. CapTri
1/4 tsp. Mrs. Dash
Combine ingredients in medium size dish and chill. Pour over salad greens or use as a baste for meat.
food amount

cals

protein

fat

carb

NA

tomato 150 g.
honey 1 tbsp.
CapTri 2 tbsp.

33
50.67
228

1.65 g.
.05
0

.3 g.
0
0

7.05 g.
13.72
0

4.5 mg.
.83
0

366 mg.
8.5
0

One Serving, Total:

311.67

1.7 g.

.3 g.

20.77 g.

5.33 mg.

374.5 mg.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

79

Cooking With

Italian Marinade
9 tbsp. CapTri
9 tbsp. lemon juice
1 tbsp. dried OR 3 tbsp. fresh oregano
1 tbsp. dried OR 3 tbsp. fresh thyme
1 slice onion
1 garlic clove
Blend CapTri, lemon juice and herbs with a folk. Add onion and garlic. Should be used for 600 to
800 g. chicken breast. If you are cooking less chicken, use 2 to 3 tbsp. of the marinade and refrigerate
leftover marinade. Marinate chicken or fish at least one hour before grilling.

Calorie count is only 114 per tbsp. used, which you should add to
the calorie count of your meat!

80

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

CapTri Maple Syrup

5 tbsp. CapTri
30 g. egg whites (appr. 1)
1 tsp. Pro-Carb Formula
1/4 tsp. maple extract
Place CapTri and egg white in food processor. Mix well until milky color, then add Pro-Carb and
maple extract. Mix well again.
Store syrup in a jar, as it must be shaken before each use. Does not need refrigeration.
food amount

cals

protein

fat

carb

NA

CapTri 5 tbsp
Pro-Carb 1 tsp
egg white 30 g.

570
35
16

0
1.3 g.
3.27

0
0 g.
0

0
7.3 g.
.24

0
21.3 mg.
43.8

0
57 mg.
41.7

One Serving, Total:

621

4.57 g.

0 g.

7.54 g.

65.1 mg.

98.7 mg.

Substitute your own flavoring for maple extract and pour

over barley cakes!

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81

Cooking With

CapTri Mayonnaise
70 g. egg whites
2 tbsp. lemon juice
1 cup CapTri
1 tsp. dry mustard
Beat egg whites in blender on low speed. Add lemon juice and dry mustard. Continue to blend and
slowly drizzle in CapTri. Continue blending until smooth. Keep refrigerated!
Makes about 1 and 1/2 cups (24 tbsp.) mayonnaise.
food
amount cals
protein

fat

carb

NA

egg whites
CapTri

70 g.
1 cup

One Serving, Total: 1860

36
18

7.6 g.
24

0
0

56 g.
0

102.2 mg. 97.3 mg.

0
0

7.6 g

31.6 g.

.56 g

102.2 mg. 97.3 mg.

CapTri mayonnaise has 78 calories per tbsp. (14 g.) used!

82

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Mexican Bean Dip

200 g. pinto beans
150 g. finely chopped tomato
4 tbsp. CapTri
1/2 tsp. chili powder
1/2 tsp. cumin
Puree beans in food processor or mash with fork. Add rest of ingredients and continue to blend.
Variation: Add 1 clove garlic, 50 g. minced onion and some finely chopped chili pepper to taste.
Substitute kidney beans for pinto beans.
food amount

cals

protein

fat

carb

NA

pinto beans 200 g.

tomato 150 g.
CapTri 4 tbsp.

698
33
456

45.8 g.
1.7
0

2.4 g.
.3
0

127.4 g.
7.1
0

20 mg.
5
0

1968 mg.
366
0

One Serving, Total:

731

47.5 g.

2.7 g.

134.5 g.

25 rng.

2334 mg.

Serve as a vegetable dip or spread over oat tortillas (pg 89).

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

83

Cooking With

CapTri Sweet Dip

30 g. egg white
1 tbsp. lemon juice
8 tbsp. CapTri
1 tsp. pure vanilla
1 tsp. Pro-Carb Formula (to taste)
1/2 tsp. maple extract
Beat egg white in blender on low. Add lemon juice, vanilla and maple extract. Slowly pour CapTri
in while blending on low speed. Dip will become creamy. Add Pro-Carb to sweeten, blending to
desired consistency.
Makes about 3/4 cup Sweet Dip. Each tbsp. used contains 76 calories.
food

amount cals

protein

fat

carb

NA

egg whites
CapTri

30g
8 tbsp.

15
912

3.3g
0

0g
0

.2g
0

43.8g
0

41.7g
0

927

3.3g

.2g

43.8g

41.7g

One Serving, Total:

Tastes great spread in crepes before rolling them up!

84

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Tartar Sauce
1/2 cup CapTri Mayo (pg.46)
1 to 2 tbsp. green onion or fresh chives
1 tsp. lemon juice
1 tsp. dried tarragon OR 1 tbsp. fresh tarragon, scissors snipped
1 tsp. dried dill weed OR 1 tbsp. fresh dillweed
Mix all ingredients with fork until well blended. Allow to sit while preparing fish.
food

amount

cals

protein

fat

carb

NA

CapTri Mayo

1/2 cup

620

2.4 g.

0 g. .

18 g.

34.6 mg. 32.4 mg.

Tartar Sauce has the same calorie count per thsp. as CapTri Mayo (pg.80)!

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85

Cooking With

Tomato Dressing
6 tbsp. CapTri
1/3 cup (approx.75 g.) tomato juice
1/4 cup (approx. 50 g.) vinegar
ground pepper
1/2 tsp. oregano
1/2 tsp. mustard
Combine ingredients and mix well.

86

food amount

cals

protein

fat

carb

NA

tomato juice 75 g.
vinegar 50 g.
CapTri 6 tbsp.

14.25
7
684

.68 g.

.08 g.
0
0

3.23 g.
2.95
0

150 mg.
.5
0

170.2 mg.
50
0

One Serving, Total:

141.05

.68 g.

.08 g.

6.18 g.

150.5 mg. 220.2 mg.

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Breads and Muffins

page

Biscuits ....................................................................... 89
Oat Bran Crackers ...................................................... 90
Oat Tortillas ................................................................ 91
Skillet-Cake Bread ..................................................... 92
Sweet Potato Cornbread ............................................ 93
Sweet Potato-Oat Bran Muffins ................................. 94

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87

Cooking With

88

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Biscuits
100 g. oatmeal flour (see Notes)
100 g. oatmeal
5 tbsp. CapTri
50 g. oat bran
2 1/2 tsp. baking powder
3/4 cup water
substitute salt (optional)
Preheat oven at 475 degrees. Mix together oatmeal flour, oatmeal, oat bran, baking powder and
substitute salt. Add CapTri. Stir with fork until moist and crumbly. Add water and mix well until
dough pulls away from bowl. Turn out onto lightly floured surface and knead 30 seconds.
Roll dough out 3/4 inch thick and use biscuit pattern or medium sized glass to cut out. Biscuits
should be placed on a baking sheet lightly sprayed with PAM. Turn oven back to 350 degrees and
bake 10-12 minutes.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

oatmeal flour
oatmeal
oat bran
CapTri

100 g.
100 g.
50 g.
5 tbsp.

390
390
210
570

14.2 g.
14.2
8
0

7.4 g.
7.4
4
0

68.2 g.
68.2
33
0

2 mg.
2
0
0

352 mg.
352
180
0

1560

36.8 g.

18.8 g.

169.4 g.

4 mg.

879 mg.

780
390

18.4
9.2

9.4
4.7

84.7
42.35

2
1

439.5
219.75

One Serving, Total:

If divided into:
Two Servings, Total
Four Servings, Total

Good with Turkey Sausage and Gravy, or with any main dish!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

89

Cooking With

Oat Bran Crackers

1/2 cup boiling water
2 tbsp. CapTri
100 g. oat bran
Preheat oven to 350 degrees. Pour boiling water over CapTri and oat bran. Mix well with fork.
Shape dough into small 1 oz. balls and press flat into a flat cracker on a cookie sheet lightly sprayed
with PAM, making it as flat and thin as you can. Bake 25 to 30 minutes or until light brown. Yield
around 8 crackers. Nutritional value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

oat bran 100 g.

CapTri 2 tbsp.

324
228

15 g.
0

6 g.
0

54 g.
0

0 mg.
0

360 mg.
0

One Serving, Total:

552

15 g.

6 g.

54 g.

0 mg.

360 mg.

276

7.5

27

180

If divided into:
Two Servings, Total

90

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Oat Tortillas
50 g. oatmeal flour (see Notes)
50 g. oat bran
150 g. egg whites
1 cup water
2 tbsp. CapTri
Mix all ingredients together until well blended. Batter will appear thin. Heat 7 or 8 inch nonstick skillet
and pour small amount of batter in middle of skillet. Shake slightly to spread batter. When tiny bubbles
appear on top, pick up edge with spatula and check for doneness. When light brown, turn over and
press down with spatula appears dry and not wet. Takes about 2 minutes on each side.
Makes 6-8 tortillas, depending on size of skillet.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

oatmeal flour
oat bran
egg whites
CapTri

50 g.
50g.
150 g.
2 tbsp.

195
193
76
228

7.1 g.
8.9
16.4
0

3.7 g.
3.5
0
0

34.1 g.
32.1
1.2
0

l rng.
0
219
0

176 mg.
180
209
0

692

32.4 g.

7.2 g.

69.5 g.

220 mg.

565 mg.

346
173

16.2
8.1

3.6
1.8

34.75
17.38

110282.5
55141.25

One Serving, Total:

If divided into:
Two Servings, Total
Three Servings, Total

Great for making sandwiches!

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

91

Cooking With

Skillet-Cake Bread
100 g. oatmeal flour (see Notes)
200 g. egg whites
1 1/2 tbsp. imitation vanilla butter and nut extract
2 tsp. vanilla
1 tsp. cinnamon
1 tsp. lemon extract
1/2 tsp. baking soda
1 tsp. baking powder
1 tbsp. CapTri
Mix all ingredients in medium-sized bowl with wire whip. Pour batter into hot 12 inch nonstick skillet
and shake immediately so that batter covers bottom of skillet. Cook one more minute and then remove
from skillet and put on round platter. Quarter the cake into 4 wedges.
Nutritional value if consumed as one serving:
food amount

cals

protein

fat

carb

NA

oat flour 100 g.

egg whites 200 g.
CapTri 1 tbsp.

390
102
114

14.2 g.
21.8
0

7.4 g.
1.6
0

68.2 g.
0
0

2 mg.
292
0

352 mg.
278
0

One Serving, Total:

606

36 g.

9 g.

68.2 g.

294 mg.

630 mg.

303
151.5

18
9

4.5
2.25

34.1
17.05

147
73.5

315
157.5

If divided into:
Two Servings, Total:
Four Servings, Total

92

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Sweet Potato Corn Bread

400 g. grated raw sweet potatoes
150 g. oatmeal flour
125 g. corn meal
1 oz Hi-Protein Powder
2 tsp. baking powder
1 tsp. baking soda
150 g. egg whites
3 tbsp. CapTri
1 cup water
Pre-heat oven to 325 degrees. Spray 8 or 9 inch baking pan with PAM. Set aside. Scrub, peel, and grate
sweet potatoes. Place sweet potatoes in mixing bowl and add oat flour, corn meal, high-protein formula,
baking powder, and baking soda. Mix well. In a separate bowl, beat egg whites, CapTri and water.
Pour into dry mixture. Mix well. Spoon batter into baking pan. Bake for 20 to 25 minutes or until a
tooth pick comes out clean when inserted. Serves six.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

sweet potatoes
oatmeal flour
cornmeal
Hi-Protein
egg whites
CapTri

400 g.
150g.
125g.
1 oz.
150 g.
3 tbsp.

456
585
443.75
105
76.5
342

6.8 g.
21.3
11.5
20
16.35
0

1.6 g.
11.1
4.88
1
0
0

105.2 g.
102.3
92.13
6
1.2
0

40 mg.
3
1.25
4
219
0

972 mg.
528
230
125
208.5
0

2008.25

75.95 g.

18.58 g.

306.83 g. 267.25 mg.2063.5 mg.

1004.13
502.06
334.71

37.98
18.99
12.66

9.29
4.65
3.10

153.42
76.71
51.14

One Serving, Total:

If divided into:
Two Servings, Total:
Four Servings, Total:
Six Servings, Total:

133.63
66.81
44.54

1031.75
515.88
343.92

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

93

Cooking With

Sweet Potato-Oat Bran Muffins

350 g. grated raw sweet potatoes
250 g. oat bran
1 tbsp. baking powder
1 1/2 tsp. cinnamon
1/2 tsp. allspice
1 1/4 cup water
200 g. egg whites
2 tbsp. CapTri
Scrub, peel and grate sweet potatoes or put through food processor. Place in mixing bowl and add oat
bran, baking powder, cinnamon all allspice. Mix well. Add water and CapTri to batter. Beat egg
whites and fold into batter. Fill muffin pans sprayed lightly with PAM. Bake at 325-350 degrees for
20-25 minutes or until a toothpick inserted comes out clean.
These muffins can be frozen and reheated in the microwave (45-60 seconds).
Nutritional value if consumed as one serving:

food

amount

cals

protein

fat

carb

NA

sweet potatoes
oat bran
egg whites
CapTri

350 g.
250 g.
200 g.
2 tbsp.

399
965
102
228

5.9 g.
44.5
21.8
0

1.4 g.
17.5
0
0

92 g.
160.5 0
1.6
0

35 mg.
900
292
0

850 mg.
0
278
0

1684

72.2 g.

18.9 g.

254.1 g

328 mg.

2028 mg.

842
421
280.67
210.5

36.1
18.05
12.03
9.03

9.45
4.73
3.15
2.36

127.05
63.53
42.35
31.76

164
82
54.67
41

1014
507
338
253.5

One Serving, Total:

If divided into:
Two Servings, Total:
Four Servings, Total:
Six Servings, Total:
Eight Servings, Total:

This is a very moist muffin and great to carb up on!

94

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Desserts
page

Mock Pumpkin Pudding ........................................... 97

Whipped Cream ......................................................... 98

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

95

Cooking With

96

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Mock Pumpkin Pudding

(Made with Sweet Potatoes)
400 g. cooked and mashed sweet potato
100 g. egg whites
1/4 cup boiling water
1 (one) 1/4 oz. pkg. of unflavored gelatin
1 tsp. pumpkin pie spice (NO SUGAR added)
1 tbsp. CapTri
Pour water in blender and turn on low. Add gelatin, egg whites, sweet potato, CapTri and pumpkin
spice. Blend until mixture has a smooth consistency. Pour into sherbert or dessert glasses and chill until
pudding is firm. Top with Whipped Cream (pg. 96). Makes 4 servings.
Nutritional value if consumed as one serving:
food

amount

cals

protein

fat

carb

NA

gelatin
sweet potatoes
egg whites
CapTri

1/4 oz.
400 g.
100 g.
1 tbsp.

25
456
51
114

6.0 g.
6.8
10.9
0

0 g.
1.6
0
0

0 g.
105.2
.8
0

10 mg.
60
146
0

N/A
972
139
0

646

23.7 g.

1.6 g.

106 g.

216 mg.

1111 mg.

323
161.5

11.85
5.93

.8
.4

53
26.5

108
54

555.5
277.75

One Serving, Total:

If divided into:
Two Servings, Total:
Four Servings, Total:

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

97

Cooking With

Whipped Cream
1 cup boiling water
3 (three) 1/4 oz. pkgs. unflavored gelatin
8 tbsp. CapTri
100 g. egg whites
1 to I 1/2 tsp. pure vanilla or almond extract
ice cubes
1/2 oz to 1 oz. Pro-Carb Formula (to sweeten to taste)
Pour water into blender and slowly add gelatin while blending on low. Add CapTri., egg whites,
Pro-Carb and flavoring as blender rnixes. Add ice cubes one at a time until mixture gels.
Makes about 26 oz. You can refrigerate whipped cream if you dont use it all after making, or halve the
recipe to make a lesser amount.
food

amount

cals

protein

fat

carb

NA

gelatin
egg whites
CapTri

3/4 oz.
100 g.
8 tbsp.

75
51
912

18 g.
10.9
0

0 g.
0
0

0 g.
.8
0

30 mg.
146
0

N/A
139
0

1038

28.9 g.

0 g.

.8 g.

176 mg.

139 mg.

One Serving, Total:

CapTri Whipped Cream has absolutely no fat in it!

98

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Snacks and Other Fun Things to Eat

page

Corn Chips ..................................................................... 101

Popcorn .......................................................................... 102
Potato Chips ................................................................... 103
Shredded Wheat Potato Crisps....................................... 104
Sweet Potato-Oatmeal Refrigerator Cookies ................. 105

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

99

Cooking With

100

CapTri Cookbook 1990, 91, 92, 93, 99 Parrillo Performance Rev.12/99

Cooking With

Corn Chips
1/2 cup boiling water
2 tbsp. CapTri
125 g. corn meal
chili powder to taste (no more than 1/4 tsp. recommended unless you really like them hot!)
popcorn salt (see Notes)
Preheat oven to 350 degrees. Pour water over CapTri, corn meal and chili powder. Mix well with
fork until dough balls itself together. Shape into small 3/4 to I inch balls and place far enough apart on
nonstick cookie sheet so that they do not touch when pressed flat. Press balls as flat and thin as you
can, shaping them however you want (triangles, oval, rectangles, etc.). Sprinkle lightly with pinches of
popcorn salt and bake about 30 minutes until edges just start to brown. Chips should be thin and crisp,
but firm so that they can be used to scoop Mexican Bean Dip (pg. 89) or any other you may want to
try.
Variations: add 1 tsp. jalapeno juice or other spices to give your chips some zip.
food

amount

cals

protein

fat

carb

cornmeal
CapTri

125g.
2 tbsp.

444
228

ll.5g.
0

4.7g.
0

92.1g. 1mg. 355mg.

0
0
0

672

11.5 g.

4.7 g.

92.1 g. 1 mg. 355 mg.

One Serving, Total:

NA

Be sure to add sodium count to nutritional values of chips, depending

on how much popcorn salt you use.

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Popcorn
100 g. popcorn kernels (1/2 cup)
3 tbsp. CapTri popcorn salt to taste (see Notes)
In 3 quart saucepan pour popcorn and CapTri. Keep heat medium low so that CapTri does not
scorch. When kernels begin to bubble, start shaking pan over heat until popping slows to just a few
seconds in between. Sprinkle with pinches of popcorn salt to taste or add other flavorings. Makes
about 5 cups.
Be sure to add sodium count to your popcorn, depending on the amount you use.
food

amount

cals

protein fat

carb

popcorn
CapTri

100g.
3 tbsp.

362
342

11.9g.
0

4.7g.
0

72.1g. 3mg. Omg.

0
0
0

704

11.9g.

4.7g.

72.1g. 3mg. Omg.

One Serving, Total:

NA

CapTri Popcorn makes a filling snack!

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Cooking With

Potato Chips
300 g. potatoes (with or without skin, depending on your taste)
1 tbsp. CapTri pinch of garlic powder popcorn salt to taste (see Notes)
Slice potatoes very thin, almost thin enough to see through, and soak for 15 minutes in CapTri and
garlic powder. Preheat oven to 325 degrees. Lay potato slices out on nonstick 14"x10" baking sheet,
being careful to not overlap them too much, so that they can cook through. Sprinkle with pinches of
popcorn salt and bake for about 30 minutes until edges and smaller pieces are brown. Remove from
cookie sheet and drain on paper towel if, you wish.
Hint: You can make a bigger batch of chips if you prefer. One 14"x10" sheet holds 300 g. potatoes laid
out flat.
Also, you can flavor your potato chips with barbecue seasoning powder sprinkled on top, onion
powder or finely chopped chives, or even Ranch flavored party dip mix.

food
potatoes
CapTri
One Serving, Total:

amount cals

protein

fat

carb

NA

300 g. 228
1 tbsp. 114

6.3 g.
0

.3 g.
0

1.3 g.
0

9 mg.
0

1221mg.
0

342

6.3 g.

.3 g.

1.3 g.

9 mg.

1221mg.

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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Shredded Wheat Potato Crisps

1500 g. potatoes, skinned
25 g. shredded wheat, finely crushed
1 tsp. garlic powder
1/2 tsp. ground pepper
2 tbsp. CapTri
Preheat oven to 450 degrees. Cut potatoes into l-inch pieces and place in a shallow baking pan. Mix all
other ingredients, pour over potatoes and stir to coat evenly. Place pan on bottom shelf of oven and
bake for I hour (or until crispy and brown), stirring every 15 minutes.
food amount

cals

protein

fat

carb

NA

potatoes 1500g.
shredded wheat 25 g.
CapTri 2 tbsp.

1140
88.5
228

31.5g.
2.48
0

1.5g.
.5
0

256.5g.
19.98
0

45mg.
.75
0

6105mg.
37
0

One Serving, Total:

1456.5

33.98 g.

2.0 g.

276.48 g. 45.75 mg. 6142 mg.

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Cooking With

Sweet Potato-Oatmeal Refrigerator Cookies

100 g. oatmeal
200 g. sweet potatoes
2 tbsp. CapTri
1 oz. Pro-Carb Formula
2 tsp. cinnamon
2 tsp. vanilla
1 tbsp. water
Mix all ingredients in medium-sized bowl until dough is tacky and can be formed into balls with hands.
Roll dough into I inch balls and place on platter. Cover and refrigerate at least 1 hour, but overnight is
better!

food

amount

cals

protein

fat

carb

NA

oatmeal
sweet potatoes
Pro-Carb
CapTri

100 g.
200 g.
1 oz.
2 tbsp.

390
228
105
228

14.2 g.
3.4
4
0

7.4 g.
.8
0
0

68.2 g.
52.6
22
0

2 mg.
20
64
()

352 mg.
486
172
0

951

21.6 g.

8.2 g.

142.8 g.

86 mg.

1010 mg.

One Serving, Total:

These cookies are also a good snack to carb up on !

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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Cooking With

The following pages are blank recipe forms for you to fill in with your
own favorite CapTri recipes. If you send us your favorite nutritional
and tasty recipe, and it appears in an updated edition of the Cookbook,
or in the Parrillo Performance Press, you will receive a free bottle of
CapTri. Just remember, you must send photocopies of the recipes,
because we cannot return them. Also, you must break down the nutritional values of each recipe, as we have done here, and make all weights
for ingredients gram measures. If you dont provide these values, we
will be unable to use your recipe. All recipes are subject to testing by the
Parrillo Performance staff.

John Parrillo
Send your recipes to:
Parrillo Performance
5143 Kennedy Avenue
Cincinnati, OH 45213
Attn: CapTri Recipes
Phone (513) 531-1311 if you have any questions

Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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Parrillo Performance Orderline: 1-800-344-3404 Info-Line: (513) 531-1311, www.parrillo.com

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