tri-colored rotini
chopped celery
sliced black olives
cooked salad shrimp
Old Bay seasoning
black pepper
light mayo
Super yummy. Mix it all up to your liking and enjoy!
Thursday, August 26, 2010
Wednesday, August 4, 2010
Street Chicken Tacos w/ Chicken Flavored Rice
Recipe from Kim
Street Chicken Tacos:
4-6 boneless chicken breasts trimmed of fat
1 large can mild green chili sauce (29 oz)
2 small cans mild el pato jalapeno sauce (this is Mexican tomato sauce)
1/2 cup cilantro (or desired amount, I used less)
1 sweet onion diced (I am not a big onion fan so I used half)
1 1/2 cup brown sugar
corn tortillas
RF cheese
FF or light sour cream
avocados
Boil chicken for 30 minutes or until it falls apart. Shred chicken with fork and knife. While boiling the chicken, combine the green chili sauce, el pato sauce, onion and brown sugar in a crock pot. Place shredded chicken in the sauce and cook on low for 3-4 hours. Serve rolled up in corn tortillas (I warmed these up on my skillet) adding rice in the tortillas or on the side, cheese, sour cream and avocados.
Chicken Flavored Rice:
2 cups rice
4 cups of chicken broth (which equals almost 2 cans so just make up the difference with water)
4 Tbsp butter
1/4 tsp garlic salt
1 tbsp instant chicken bouillon granules or cubes
1 tbsp dried parsley flakes
1 can black beans rinsed and drained
Cook all together in a rice cooker (it takes approx 40 min to cook) with the EXCEPTION of the black beans. After cooking the rice mix the beans into the rice.
Street Chicken Tacos:
4-6 boneless chicken breasts trimmed of fat
1 large can mild green chili sauce (29 oz)
2 small cans mild el pato jalapeno sauce (this is Mexican tomato sauce)
1/2 cup cilantro (or desired amount, I used less)
1 sweet onion diced (I am not a big onion fan so I used half)
1 1/2 cup brown sugar
corn tortillas
RF cheese
FF or light sour cream
avocados
Boil chicken for 30 minutes or until it falls apart. Shred chicken with fork and knife. While boiling the chicken, combine the green chili sauce, el pato sauce, onion and brown sugar in a crock pot. Place shredded chicken in the sauce and cook on low for 3-4 hours. Serve rolled up in corn tortillas (I warmed these up on my skillet) adding rice in the tortillas or on the side, cheese, sour cream and avocados.
Chicken Flavored Rice:
2 cups rice
4 cups of chicken broth (which equals almost 2 cans so just make up the difference with water)
4 Tbsp butter
1/4 tsp garlic salt
1 tbsp instant chicken bouillon granules or cubes
1 tbsp dried parsley flakes
1 can black beans rinsed and drained
Cook all together in a rice cooker (it takes approx 40 min to cook) with the EXCEPTION of the black beans. After cooking the rice mix the beans into the rice.
White Bean & Tuna Salad
Recipe from Sarah adapted from P90X Nutrition Guide
Serves 1
1 can of solid white albacore tuna, drained
1/2 an avocado, diced or mashed
1 c canned great northern beans
Combine & enjoy.
Serves 1
1 can of solid white albacore tuna, drained
1/2 an avocado, diced or mashed
1 c canned great northern beans
Combine & enjoy.
Pear & Granola Muffins
Recipe from Sarah from P90X Nutrition Guide
Serves 10
3/4 c canned pear nectar
2 egg whites
2 T vegetable oil
1 T lemon juice
1 t lemon peel, grated
1 c whole wheat flour
2/3 c brown sugar, packed
1/2 low fat granola
1 t baking powder
1/2 t ground nutmeg
1/2 t salt
1 1/4 c pear, chopped
Preheat oven to 350 degrees. Whisk together first 5 ingredients in large bowl to blend. Stir both flours and sugar in medium bowl until no sugar lumps remain. Mix in granola, baking powder, nutmeg, & salt. Add pear; toss to coat. Stir flour mixture into egg mixture until blended, will be thick. Divide among 10 prepared muffin cups. Bake until golden brown and toothpick inserted comes out clean (about 20 mins). Transfer muffins to rack and cool.
Nutrition Info per muffin: 227 calories, 5 g fat, 5 g protein, 43 g carbs, 0 mg cholesterol, & 284 mg sodium
Serves 10
3/4 c canned pear nectar
2 egg whites
2 T vegetable oil
1 T lemon juice
1 t lemon peel, grated
1 c whole wheat flour
2/3 c brown sugar, packed
1/2 low fat granola
1 t baking powder
1/2 t ground nutmeg
1/2 t salt
1 1/4 c pear, chopped
Preheat oven to 350 degrees. Whisk together first 5 ingredients in large bowl to blend. Stir both flours and sugar in medium bowl until no sugar lumps remain. Mix in granola, baking powder, nutmeg, & salt. Add pear; toss to coat. Stir flour mixture into egg mixture until blended, will be thick. Divide among 10 prepared muffin cups. Bake until golden brown and toothpick inserted comes out clean (about 20 mins). Transfer muffins to rack and cool.
Nutrition Info per muffin: 227 calories, 5 g fat, 5 g protein, 43 g carbs, 0 mg cholesterol, & 284 mg sodium
Chipotle-Glazed Chicken w/ Sweet Potatoes
Recipe from Sarah from Fitness Magazine
Serves 6
4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry
Chopped cilantro, for garnish (optional)
Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.
Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber
Serves 6
4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry
Chopped cilantro, for garnish (optional)
Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.
Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber
Spaghetti Carbonara
Recipe from Kim
whole wheat spaghetti, cooked and drained
2 eggs beaten
turkey bacon, fried and crumbled
parmesan cheese
salt to taste
Fry bacon and crumble and then add to warm spaghetti and turn off heat. Stir in beaten eggs so they coat spaghetti (the heat from the spaghetti will cook the egg). Sprinkle with parmesan cheese and salt to taste and serve immediately. Don't reheat.
whole wheat spaghetti, cooked and drained
2 eggs beaten
turkey bacon, fried and crumbled
parmesan cheese
salt to taste
Fry bacon and crumble and then add to warm spaghetti and turn off heat. Stir in beaten eggs so they coat spaghetti (the heat from the spaghetti will cook the egg). Sprinkle with parmesan cheese and salt to taste and serve immediately. Don't reheat.
Turkey Avocado Quesadilla
Recipe from Amy F.
Serves 1
Carb Balance Mission Tortilla (you can use whatever kind you like - we had those and they have 11 grams of fiber in ONE tortilla!)
Avocado - cut into small chunks
Grape tomato - cut into small pieces
Red onion - we used about 1/4 of the onion - chopped
little bit of lemon juice
Already cooked rotisserie turkey breast - cut into bit size pieces.
Green onions - chopped.
Olive Oil
any Shredded cheese - we used the walmart brand of fancy co-jack.
In skillet, saute in olive oil the green onion and turkey for a few minutes, until onions are cooked and turkey is warm. Mix together avocado chunks, tomato and red onion and a little lemon juice. Brown tortilla in pan on one side (we used non stick cooking spray on it too) After tortilla is browned, fill 1/2 with turkey, top with a little cheese, then add the avocado mixture, and fold over tortilla and enjoy.
Serves 1
Carb Balance Mission Tortilla (you can use whatever kind you like - we had those and they have 11 grams of fiber in ONE tortilla!)
Avocado - cut into small chunks
Grape tomato - cut into small pieces
Red onion - we used about 1/4 of the onion - chopped
little bit of lemon juice
Already cooked rotisserie turkey breast - cut into bit size pieces.
Green onions - chopped.
Olive Oil
any Shredded cheese - we used the walmart brand of fancy co-jack.
In skillet, saute in olive oil the green onion and turkey for a few minutes, until onions are cooked and turkey is warm. Mix together avocado chunks, tomato and red onion and a little lemon juice. Brown tortilla in pan on one side (we used non stick cooking spray on it too) After tortilla is browned, fill 1/2 with turkey, top with a little cheese, then add the avocado mixture, and fold over tortilla and enjoy.
Mushroom Cheddar Scramble
Recipe from Sarah adapted from P90X Nutrition Guide
Serves 1
6 egg whites
salt & pepper to taste
1 c sliced mushrooms, well washed
1/4 c shredded cheddar cheese
Pam
Spray your skillet w/ a little Pam. Sautee mushrooms until lightly browned (about 5 mins). Pour in the egg whites. Squish & push it all around until it's a minute or two from done. Sprinkle in however much shredded cheddar you want. Keep scrambling it all around.
Yummy w/ some Frank's hot sauce. (Variations: Depending on what your veggie preferences are, you can toss in whatever you want at that first sauteeing stage- onions, bell peppers, tomatoes, diced potatoes, etc.)
Serves 1
6 egg whites
salt & pepper to taste
1 c sliced mushrooms, well washed
1/4 c shredded cheddar cheese
Pam
Spray your skillet w/ a little Pam. Sautee mushrooms until lightly browned (about 5 mins). Pour in the egg whites. Squish & push it all around until it's a minute or two from done. Sprinkle in however much shredded cheddar you want. Keep scrambling it all around.
Yummy w/ some Frank's hot sauce. (Variations: Depending on what your veggie preferences are, you can toss in whatever you want at that first sauteeing stage- onions, bell peppers, tomatoes, diced potatoes, etc.)
Spinach & Feta Egg Scramble
Recipe from Sarah
Serves 1
6 egg whites
salt & pepper to taste
1 spinach
Pam
1/4 cup Athenos or Crystal Farms Tomato Basil flavored Feta crumbles
Spray your skillet w/ a little Pam. Put in the fresh spinach, stir around a little until it's all wilted. Pour in the egg whites. Squish & push it all around until it's a minute or two from done. Sprinkle in however much feta you want. Keep scrambling it all around.
Serves 1
6 egg whites
salt & pepper to taste
1 spinach
Pam
1/4 cup Athenos or Crystal Farms Tomato Basil flavored Feta crumbles
Spray your skillet w/ a little Pam. Put in the fresh spinach, stir around a little until it's all wilted. Pour in the egg whites. Squish & push it all around until it's a minute or two from done. Sprinkle in however much feta you want. Keep scrambling it all around.
Apple & Tuna Salad
Recipe from Cherise
Serves 2
3 tbsp plain nonfat yogurt
1 tbsp lime juice
1 small apple, diced
1/2 cup celery, diced
1/4 cup green onions, chopped
1 can water-packed tuna
Mix together and serve on top of lettuce. I usually just splash some red wine vinegar over the top of it all, but you can use some low cal dressing if you need it.
Serves 2
3 tbsp plain nonfat yogurt
1 tbsp lime juice
1 small apple, diced
1/2 cup celery, diced
1/4 cup green onions, chopped
1 can water-packed tuna
Mix together and serve on top of lettuce. I usually just splash some red wine vinegar over the top of it all, but you can use some low cal dressing if you need it.
Stuffed French Toast
Recipe from Sarah from Fitness Magazine
Serves 4
1/2 cup fat-free cream cheese
2 tablespoons plus 1/2 cup strawberry jam
8 1-inch slices French bread (we used wheat bread slices we had on hand, Sara Lee 45 Cal multi-grain)
2 egg whites
1 egg, slightly beaten
3/4 cup fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon apple pie spice (we used pumpkin pie spice b/c we didn't have this on hand)
Nonstick cooking spray
Combine the cream cheese and 2 tablespoons jam. Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture. (Since we were using thin already sliced bread, we used two pieces of the wheat bread and put the cream cheese mixture between it like a sandwich). In a small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat. Dip the bread into the egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3 minutes or until golden brown, turning once. Meanwhile, in a small saucepan, heat the 1/2 cup of jam until melted, stirring frequently. Pour over French toast.
Nutrition facts per serving (2 slices): 300 calories, 14g protein, 30g carbohydrate, 2g fat (0g saturated), 0g fiber
Serves 4
1/2 cup fat-free cream cheese
2 tablespoons plus 1/2 cup strawberry jam
8 1-inch slices French bread (we used wheat bread slices we had on hand, Sara Lee 45 Cal multi-grain)
2 egg whites
1 egg, slightly beaten
3/4 cup fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon apple pie spice (we used pumpkin pie spice b/c we didn't have this on hand)
Nonstick cooking spray
Combine the cream cheese and 2 tablespoons jam. Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture. (Since we were using thin already sliced bread, we used two pieces of the wheat bread and put the cream cheese mixture between it like a sandwich). In a small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat. Dip the bread into the egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3 minutes or until golden brown, turning once. Meanwhile, in a small saucepan, heat the 1/2 cup of jam until melted, stirring frequently. Pour over French toast.
Nutrition facts per serving (2 slices): 300 calories, 14g protein, 30g carbohydrate, 2g fat (0g saturated), 0g fiber
Asparagus Frittata
Recipe from Sarah from Fitness Magazine from Natalie Coughlin
Serves 4
6 eggs
salt & pepper to taste
2 T grated parmesean cheese, plus extra for garnish
1 T olive oil
1 T butter
1 large leek, washed, thinly sliced (looks like a giant green onion for those who don't know what it looks like, usually by the green onions at the grocery store, tastes like a really mild green onion- maybe a little sweet)
1 fresh bunch of asparagus, washed, chopped into bite size pieces
2 cups baby spinach, washed
Preheat broiler and set rack 6" from heat. Crack eggs into bowl, salt & pepper, and parmesean. Mix & set aside. In iron skillet on stove top, heat the oil & butter. Add the leek, saute for 1 min stirring occasionally. Add the asparagus, saute for 3 minutes or until almost fully cooked. Add the spinach, season w/ salt & pepper if you want. When spinach is almost fully wilted, spread this veggie mixture evenly across the bottom of the skillet. Pour the egg mixture over the top and tilt the pan so the veggies are all covered. Cook until the edges of the eggs start to come away from the side of the pan. Put the pan in the oven to broil for about 5 minutes, until the frittata is lightly golden and the eggs are fully set. Immediately turn the frittata out upside down onto a plate. Garnish w/ the extra parmesean if you want. Cut into 4 slices & serve.
Nutritional Facts per Serving: 208 calories, 12g protein, 8g carb, 15g fat, 2g fiber
Serves 4
6 eggs
salt & pepper to taste
2 T grated parmesean cheese, plus extra for garnish
1 T olive oil
1 T butter
1 large leek, washed, thinly sliced (looks like a giant green onion for those who don't know what it looks like, usually by the green onions at the grocery store, tastes like a really mild green onion- maybe a little sweet)
1 fresh bunch of asparagus, washed, chopped into bite size pieces
2 cups baby spinach, washed
Preheat broiler and set rack 6" from heat. Crack eggs into bowl, salt & pepper, and parmesean. Mix & set aside. In iron skillet on stove top, heat the oil & butter. Add the leek, saute for 1 min stirring occasionally. Add the asparagus, saute for 3 minutes or until almost fully cooked. Add the spinach, season w/ salt & pepper if you want. When spinach is almost fully wilted, spread this veggie mixture evenly across the bottom of the skillet. Pour the egg mixture over the top and tilt the pan so the veggies are all covered. Cook until the edges of the eggs start to come away from the side of the pan. Put the pan in the oven to broil for about 5 minutes, until the frittata is lightly golden and the eggs are fully set. Immediately turn the frittata out upside down onto a plate. Garnish w/ the extra parmesean if you want. Cut into 4 slices & serve.
Nutritional Facts per Serving: 208 calories, 12g protein, 8g carb, 15g fat, 2g fiber
Polynesian Chicken
Recipe from Sarah from Uncle Ben's Rice
Serves 4
1 c rice
4 boneless skinless chicken breasts
1 8 oz. can pineapple chunks in juice
2 tbsp soy sauce
2 tbsp peanut oil
1 c apricot or pineapple marmalade (or apricot preserves)
Prepare rice according to package directions. Heat oil in large skillet. Add chicken breast and cook for 3 to 4 minutes on each side. Add juice from pineapple to chicken in skillet just before chicken has finished cooking. Mix pineapple chunks, marmalade and soy sauce. After pineapple juice has evaporated from skillet, add marmalade mixture to chicken. Cook until sauce is a glaze. Remove from heat and serve with rice.
Nutrition Facts per Serving: 469 calories, 36g protein, 66g carbs, 2g fat
Serves 4
1 c rice
4 boneless skinless chicken breasts
1 8 oz. can pineapple chunks in juice
2 tbsp soy sauce
2 tbsp peanut oil
1 c apricot or pineapple marmalade (or apricot preserves)
Prepare rice according to package directions. Heat oil in large skillet. Add chicken breast and cook for 3 to 4 minutes on each side. Add juice from pineapple to chicken in skillet just before chicken has finished cooking. Mix pineapple chunks, marmalade and soy sauce. After pineapple juice has evaporated from skillet, add marmalade mixture to chicken. Cook until sauce is a glaze. Remove from heat and serve with rice.
Nutrition Facts per Serving: 469 calories, 36g protein, 66g carbs, 2g fat
Sweet Potato & Apple Casserole
Recipe from Sarah from Fitness Magazine
Serves 6
2 medium sweet potatoes
1 1/2 tablespoons unsalted butter, softened
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
3 Granny Smith apples, peeled, cored, and cut into 1/2-inch rings
2 tablespoons maple syrup
Preheat the oven to 350 degrees. Place the sweet potatoes on a piece of aluminum foil and roast until they can be easily pierced with a fork, about 1 hour. Let cool slightly. Trim the ends and pull off the peels; slice into 1/2-inch rounds. Butter a small (3-1/2-quart) casserole dish with half the butter. In a bowl, stir together the cinnamon, ginger, and allspice. Arrange half the apple rings and sweet-potato rounds in alternating layers in the dish; sprinkle with half the spice mixture and half the maple syrup. Layer in the rest of the apples and sweet potatoes, ending with the apples. Sprinkle with the remaining spices, drizzle with the remaining syrup; dot with the rest of the butter. Cover and bake until the apples are very tender, about 45 minutes.
Nutrition facts per serving: 111 calories, 1g protein, 22g carbohydrate, 3g fat (1.9g saturated), 2g fiber
Serves 6
2 medium sweet potatoes
1 1/2 tablespoons unsalted butter, softened
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
3 Granny Smith apples, peeled, cored, and cut into 1/2-inch rings
2 tablespoons maple syrup
Preheat the oven to 350 degrees. Place the sweet potatoes on a piece of aluminum foil and roast until they can be easily pierced with a fork, about 1 hour. Let cool slightly. Trim the ends and pull off the peels; slice into 1/2-inch rounds. Butter a small (3-1/2-quart) casserole dish with half the butter. In a bowl, stir together the cinnamon, ginger, and allspice. Arrange half the apple rings and sweet-potato rounds in alternating layers in the dish; sprinkle with half the spice mixture and half the maple syrup. Layer in the rest of the apples and sweet potatoes, ending with the apples. Sprinkle with the remaining spices, drizzle with the remaining syrup; dot with the rest of the butter. Cover and bake until the apples are very tender, about 45 minutes.
Nutrition facts per serving: 111 calories, 1g protein, 22g carbohydrate, 3g fat (1.9g saturated), 2g fiber
Bean Salad
Recipe from Leah
Serves LOTS
2 15oz cans of black beans drained
2 15oz cans diced tomatoes with green chilies and spices, drained
1 15 oz can kidney beans, drained
1 15oz can piquitos beans with spices, drained
1 2.25oz can black olives, drained and finely chopped
1 bunch of green onion, sliced finely
2 cups finely chopped celery
5 teaspoons garlic, finely chopped
2 Tablespoons lime juice
2 Tablespoons good quality balsamic vinegar
2 cups purple onion, finely chopped
1 Tablespoon each dried parsley, oregano, and basil
1.5 Tablespoons cayenne pepper powder
This is best if made the night before. Prepare ingredients as described and mix in a big bowl. Cover and refrigerate. About 100 calories for 1 cup.
Leah prefers to eat it like salsa with wheat cracker or tortilla chips because it has a bit of a spicy kick to it, but it is also great as a side to a meal.
(Variation: Added chopped red and green bell peppers and a jalapeno. Make this recipe your own; add or take out what you want!)
Serves LOTS
2 15oz cans of black beans drained
2 15oz cans diced tomatoes with green chilies and spices, drained
1 15 oz can kidney beans, drained
1 15oz can piquitos beans with spices, drained
1 2.25oz can black olives, drained and finely chopped
1 bunch of green onion, sliced finely
2 cups finely chopped celery
5 teaspoons garlic, finely chopped
2 Tablespoons lime juice
2 Tablespoons good quality balsamic vinegar
2 cups purple onion, finely chopped
1 Tablespoon each dried parsley, oregano, and basil
1.5 Tablespoons cayenne pepper powder
This is best if made the night before. Prepare ingredients as described and mix in a big bowl. Cover and refrigerate. About 100 calories for 1 cup.
Leah prefers to eat it like salsa with wheat cracker or tortilla chips because it has a bit of a spicy kick to it, but it is also great as a side to a meal.
(Variation: Added chopped red and green bell peppers and a jalapeno. Make this recipe your own; add or take out what you want!)
Strawberry Chicken Salad
Recipe from Sarah from Melyssa
Serves however many you want it to
Bed of lettuce, baby spinach, spring mix, green leaf, romaine, whatever you want (I prefer spinach)
Strawberries, washed, de-stemmed, & sliced (or frozen ones thawed out)
Chicken breasts, boneless, skinless, cut into bite-size cubes
Dressing (makes at least 8 servings):
1 c olive oil
3/4 c truvia (original recipe calls for sugar, so let conscience be your guide :) )
1 small onion, minced
1/3 c vinegar
1 tbsp dry mustard
3/4 tsp salt
1 Tablespoon poppy seeds
Cook the chicken thoroughly in a skillet or bake in oven. Mix all the dressing ingredients together. Put lettuce on plates, put chicken on top of lettuce, put strawberries on top, drizzle on dressing (a little goes a long way & if you're using thawed frozen strawberries, can use that red juice as part of the dressing).
(Yummy w/ Far East brand Rice Pilaf. You could also add mandarin oranges or pecans if you wanted to the salad.)
Serves however many you want it to
Bed of lettuce, baby spinach, spring mix, green leaf, romaine, whatever you want (I prefer spinach)
Strawberries, washed, de-stemmed, & sliced (or frozen ones thawed out)
Chicken breasts, boneless, skinless, cut into bite-size cubes
Dressing (makes at least 8 servings):
1 c olive oil
3/4 c truvia (original recipe calls for sugar, so let conscience be your guide :) )
1 small onion, minced
1/3 c vinegar
1 tbsp dry mustard
3/4 tsp salt
1 Tablespoon poppy seeds
Cook the chicken thoroughly in a skillet or bake in oven. Mix all the dressing ingredients together. Put lettuce on plates, put chicken on top of lettuce, put strawberries on top, drizzle on dressing (a little goes a long way & if you're using thawed frozen strawberries, can use that red juice as part of the dressing).
(Yummy w/ Far East brand Rice Pilaf. You could also add mandarin oranges or pecans if you wanted to the salad.)
Smothered Chicken
Recipe from Sarah
Serves however many you want it to
Chicken breasts, boneless, skinless
Mushrooms, sliced
Onions, sliced (optional)
Reduced Fat Swiss cheese slices
Olive oil
Saute the mushrooms & onions in a dabble of olive oil. When cooked, set aside. In skillet cook chicken breasts until about a minute from being done. Add back in the mushrooms & onions, warm them up in the skillet bottom, then when warm, stack on top of the chicken breasts, then place cheese slice on top of the mushroom & onion pile on top of the chicken breast. Cover skillet until the cheese has mostly melted & is "gluing" the goodies on top of the chicken breast.
(Yummy with a big side salad or even served on a whole wheat bun as a chicken burger)
Serves however many you want it to
Chicken breasts, boneless, skinless
Mushrooms, sliced
Onions, sliced (optional)
Reduced Fat Swiss cheese slices
Olive oil
Saute the mushrooms & onions in a dabble of olive oil. When cooked, set aside. In skillet cook chicken breasts until about a minute from being done. Add back in the mushrooms & onions, warm them up in the skillet bottom, then when warm, stack on top of the chicken breasts, then place cheese slice on top of the mushroom & onion pile on top of the chicken breast. Cover skillet until the cheese has mostly melted & is "gluing" the goodies on top of the chicken breast.
(Yummy with a big side salad or even served on a whole wheat bun as a chicken burger)
Graham Cracker Yogurt w/ Whipped Cream
Recipe from Sarah B
Serves 1
Sprinkle graham cracker crumbs in a bowl, layer with your favorite yogurt (really good w/ Yoplait light White Chocolate Strawberry or Raspberry Cheesecake), and then top with a dollop of whipped cream.
Serves 1
Sprinkle graham cracker crumbs in a bowl, layer with your favorite yogurt (really good w/ Yoplait light White Chocolate Strawberry or Raspberry Cheesecake), and then top with a dollop of whipped cream.
Apple Berry Salsa w/ Cinnamon Chips
Recipe from Sarah from Amy T from Pampered Chef
Serves 2-4
CINNAMON CHIPS:
4 (7-inch) flour tortillas
1 tbsp sugar
1/2 teaspoon ground cinnamon
SALSA:
2 med Granny Smith apples
1 cup strawberries -- sliced
1 kiwi fruit -- peeled and chopped
1 small orange
2 tbsp packed brown sugar
2 tbsp apple jelly
Preheat oven to 400 degrees. For cinnamon chips, lightly spray tortillas with water. Combine sugar and cinnamon in flour/sugar shaker; sprinkle over tortillas. Cut each tortilla into 8 wedges; place in single layer on round baking stone. Bake 8-10 minutes or until lightly browned and crisp. Remove to cooling rack; cool completely.
For salsa, peel, core, and slice apples. Cut apples into quarters; chop with food chopper. Slice strawberries and chop kiwi. Place fruit in 1 quart bowl. Zest orange and juice. Add orange zest, orange juice, brown sugar and apple jelly to fruit mixture, mix gently. Serve with cinnamon chips.
Serves 2-4
CINNAMON CHIPS:
4 (7-inch) flour tortillas
1 tbsp sugar
1/2 teaspoon ground cinnamon
SALSA:
2 med Granny Smith apples
1 cup strawberries -- sliced
1 kiwi fruit -- peeled and chopped
1 small orange
2 tbsp packed brown sugar
2 tbsp apple jelly
Preheat oven to 400 degrees. For cinnamon chips, lightly spray tortillas with water. Combine sugar and cinnamon in flour/sugar shaker; sprinkle over tortillas. Cut each tortilla into 8 wedges; place in single layer on round baking stone. Bake 8-10 minutes or until lightly browned and crisp. Remove to cooling rack; cool completely.
For salsa, peel, core, and slice apples. Cut apples into quarters; chop with food chopper. Slice strawberries and chop kiwi. Place fruit in 1 quart bowl. Zest orange and juice. Add orange zest, orange juice, brown sugar and apple jelly to fruit mixture, mix gently. Serve with cinnamon chips.
Banana Bread Shake
Recipe from Sarah from BodyBuilding.com
Serves 1
1 banana
3/4 cup Kellogg's Bran Flakes
2 scoops vanilla protein powder
1/2 cup Quaker oatmeal
1 bottle of water
Add Truvia or Splenda to taste.
Blend together.
Serves 1
1 banana
3/4 cup Kellogg's Bran Flakes
2 scoops vanilla protein powder
1/2 cup Quaker oatmeal
1 bottle of water
Add Truvia or Splenda to taste.
Blend together.
Apple Pie Delight Shake
Recipe from Sarah from Protein-Smoothie.com
Serves 1
1 serving of vanilla protein powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes
Microwave the apple pieces for 2 minutes on high. Add all ingredients to blender, puree for 30 seconds.
Serves 1
1 serving of vanilla protein powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes
Microwave the apple pieces for 2 minutes on high. Add all ingredients to blender, puree for 30 seconds.
California Turkey Burgers
Recipe from Sarah from Fitness Magazine
Serves 6
2 teaspoons olive oil
1/2 cup minced scallions
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-fat sour cream
4 teaspoons Worcestershire sauce
1 1/2 pounds lean ground turkey
Nonstick cooking spray
3 ounces blue cheese, crumbled
6 whole wheat hamburger buns, split
2 firm, ripe tomatoes, sliced 1/4-inch thick
1 just-ripe avocado, thinly sliced
1 medium red onion, thinly sliced
In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.
Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat (4g saturated), 5g fiber
Serves 6
2 teaspoons olive oil
1/2 cup minced scallions
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-fat sour cream
4 teaspoons Worcestershire sauce
1 1/2 pounds lean ground turkey
Nonstick cooking spray
3 ounces blue cheese, crumbled
6 whole wheat hamburger buns, split
2 firm, ripe tomatoes, sliced 1/4-inch thick
1 just-ripe avocado, thinly sliced
1 medium red onion, thinly sliced
In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.
Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat (4g saturated), 5g fiber
Summer Salsa
Recipe from Sarah from Erianne
Serves a lot
1 can corn, drained
3 tomatoes, diced
1 can chickpeas or garbanzo beans, drained
1 can blackeyed peas, drained
3 avocados, diced
1 package of dry italian dressing mix (prepared as directed on package, so w/ the oil & vinegar & water)
Mix it all together. Enjoy w/ whole wheat pita chips, blue corn chips, toasted whole wheat pitas, etc.
Serves a lot
1 can corn, drained
3 tomatoes, diced
1 can chickpeas or garbanzo beans, drained
1 can blackeyed peas, drained
3 avocados, diced
1 package of dry italian dressing mix (prepared as directed on package, so w/ the oil & vinegar & water)
Mix it all together. Enjoy w/ whole wheat pita chips, blue corn chips, toasted whole wheat pitas, etc.
Black Bean Dip
Recipe from Jen R.
1 can (15 oz) black beans, drained & rinsed
1 pkg (8 oz) fat free cream cheese
3 cloves fresh garlic, minced
1 T. chili powder
1 grated rind of 1 lime
juice of 1 lime
Place all ingredients in a food processor and mix until smooth. Serve at room ttemperature in a small bowl.
1 can (15 oz) black beans, drained & rinsed
1 pkg (8 oz) fat free cream cheese
3 cloves fresh garlic, minced
1 T. chili powder
1 grated rind of 1 lime
juice of 1 lime
Place all ingredients in a food processor and mix until smooth. Serve at room ttemperature in a small bowl.
Whole Wheat Pasta Salad
Serves as many as you want it to
Recipe from Sarah from Fitness Magazine
Corn on the cob
Arugula
Whole wheat pasta
Olive oil
Balsamic vinegar
Salt
Pepper
Crumbled bleu cheese
Slice the kernels from a cob or two of sweet corn. Prepare whole wheat pasta; when it's almost done, add corn, cook for 20 seconds, then drain pasta and corn and briefly run under cold water. Drain well. Place arugula in a large salad bowl, add pasta and corn, and coat lightly with olive oil and a drizzle of balsamic vinegar. Season with salt and pepper; toss well. Crumble some blue cheese over the top.
Recipe from Sarah from Fitness Magazine
Corn on the cob
Arugula
Whole wheat pasta
Olive oil
Balsamic vinegar
Salt
Pepper
Crumbled bleu cheese
Slice the kernels from a cob or two of sweet corn. Prepare whole wheat pasta; when it's almost done, add corn, cook for 20 seconds, then drain pasta and corn and briefly run under cold water. Drain well. Place arugula in a large salad bowl, add pasta and corn, and coat lightly with olive oil and a drizzle of balsamic vinegar. Season with salt and pepper; toss well. Crumble some blue cheese over the top.
Cucumber Slices
Recipe from Sarah from Billy
Serves 2
1 cucumber
1 lemon
Coarse sea salt
Wash & slice cucumber, about 1/4" thick slices. Arrange on plate or in bottom of 9"x12" pan. Squeeze lemon juice all over cucumber slices. Generously sprinkle on sea salt.
(Nice as an appetizer or healthy brunch or summer lunch side dish. Variations: I've heard of people doing this to a mixture of sliced cucumber and sliced avocadoes. I've heard of people sprinkling on cayenne pepper in addition to everything above. I've heard of people sprinkling on garlic salt instead of sea salt.)
Serves 2
1 cucumber
1 lemon
Coarse sea salt
Wash & slice cucumber, about 1/4" thick slices. Arrange on plate or in bottom of 9"x12" pan. Squeeze lemon juice all over cucumber slices. Generously sprinkle on sea salt.
(Nice as an appetizer or healthy brunch or summer lunch side dish. Variations: I've heard of people doing this to a mixture of sliced cucumber and sliced avocadoes. I've heard of people sprinkling on cayenne pepper in addition to everything above. I've heard of people sprinkling on garlic salt instead of sea salt.)
Orange Julius Protein Shake
Serves 1
Recipe from Sarah from Matt
1 - 2 scoops of vanilla protein powder
8 oz or 1 c of orange juice
5 ice cubes
Blend all ingredients together in magic bullet cup or in blender.
Recipe from Sarah from Matt
1 - 2 scoops of vanilla protein powder
8 oz or 1 c of orange juice
5 ice cubes
Blend all ingredients together in magic bullet cup or in blender.
Tuesday, August 3, 2010
Feta-Topped Chicken
Serves 4
Recipe from Sarah adapted from Betty Crocker
4 boneless, skinless chicken breast halves, thawed
2 tbsp light balsamic vinaigrette dressing
1 tsp dry italian seasoning dressing mix packet
1/4 tsp black pepper
1 large tomato, cut in 8 slices
1/4 c crumbeled feta cheese, Athenos tomato & basil flavor
Set oven to broil, rack 6" from top. Mix dressing, seasoning, & pepper. Brush both sides of chicken breasts w/ this mixture. Place on broiler pan and in oven; cook 5 mins, flip, cook 5 mins on the other side. Take out of oven, place tomato slices on top of chicken breasts, place feta on top of tomato slices. Broil for another 3 mins until cheese is lightly browned.
(Side dish ideas: great w/ a side of pureed steamed cauliflower and a spinach salad)
Recipe from Sarah adapted from Betty Crocker
4 boneless, skinless chicken breast halves, thawed
2 tbsp light balsamic vinaigrette dressing
1 tsp dry italian seasoning dressing mix packet
1/4 tsp black pepper
1 large tomato, cut in 8 slices
1/4 c crumbeled feta cheese, Athenos tomato & basil flavor
Set oven to broil, rack 6" from top. Mix dressing, seasoning, & pepper. Brush both sides of chicken breasts w/ this mixture. Place on broiler pan and in oven; cook 5 mins, flip, cook 5 mins on the other side. Take out of oven, place tomato slices on top of chicken breasts, place feta on top of tomato slices. Broil for another 3 mins until cheese is lightly browned.
(Side dish ideas: great w/ a side of pureed steamed cauliflower and a spinach salad)
Beef & Broccoli
Recipe from Sarah from P90X Nutrition Guide
Serves 4
1/4 c reduced-sodium soy sauce
1/2 c onions, chopped
1 tbsp garlic, minced
1 1/2 lb top sirloin steak, sliced
1 tsp sesame oil
2 tbsp rice vinegar
1 tbsp ginger (fresh ginger root or ground ginger)
4 c broccoli florets
1 box flat rice noodles
Steam the broccoli florets, usually 7 mins if you bought the steam in the bag kind, about 13 mins if you are using fresh or frozen. Meanwhile, cook the rice noodles according to instructions on box, usually 6-8 mins. In skillet, heat soy sauce. Add onions & garlic, sautee until opaque. Add beef, turn often until cooked through, about 7 mins. In separate bowl mix the oil, vinegar, & ginger; add to the beef in skillet. Toss rice noodles with broccoli florets and beef mixture; serve.
(Variations: yummy as a low-carb meal without noodles, just as beef & broccoli. Also yummy vegetarian without the beef, doubling the sauce and pouring over the noodles)
Serves 4
1/4 c reduced-sodium soy sauce
1/2 c onions, chopped
1 tbsp garlic, minced
1 1/2 lb top sirloin steak, sliced
1 tsp sesame oil
2 tbsp rice vinegar
1 tbsp ginger (fresh ginger root or ground ginger)
4 c broccoli florets
1 box flat rice noodles
Steam the broccoli florets, usually 7 mins if you bought the steam in the bag kind, about 13 mins if you are using fresh or frozen. Meanwhile, cook the rice noodles according to instructions on box, usually 6-8 mins. In skillet, heat soy sauce. Add onions & garlic, sautee until opaque. Add beef, turn often until cooked through, about 7 mins. In separate bowl mix the oil, vinegar, & ginger; add to the beef in skillet. Toss rice noodles with broccoli florets and beef mixture; serve.
(Variations: yummy as a low-carb meal without noodles, just as beef & broccoli. Also yummy vegetarian without the beef, doubling the sauce and pouring over the noodles)
Sunday, August 1, 2010
Herbed Salmon Steaks
Serves 2
Recipe originally from Brooke W.
2 large salmon steaks
1 tbsp melted butter
1 tbsp lemon juice
1/4 tsp onion salt
1/4 tsp thyme
1/8 tsp pepper
1/4 tsp paprika
1/4 tsp parsley
lemon wedges, optional
Heat oven to 400 degrees. Heat butter & lemon juice in 8"x8" or 9"x12" glass pan. Place salmon in pan & turn to coat both sides w/ mixture. Sprinkle on seasonings. Bake uncovered 25-35 minutes or until salmon flakes easily w/ fork. Serve w/ lemon wedges.
Recipe originally from Brooke W.
2 large salmon steaks
1 tbsp melted butter
1 tbsp lemon juice
1/4 tsp onion salt
1/4 tsp thyme
1/8 tsp pepper
1/4 tsp paprika
1/4 tsp parsley
lemon wedges, optional
Heat oven to 400 degrees. Heat butter & lemon juice in 8"x8" or 9"x12" glass pan. Place salmon in pan & turn to coat both sides w/ mixture. Sprinkle on seasonings. Bake uncovered 25-35 minutes or until salmon flakes easily w/ fork. Serve w/ lemon wedges.
Quinoa Side Dish
Serves 4
Recipe originally from Brooke W.
1 tbsp butter
1 c uncooked quinoa, rinsed
1/4 tsp salt
1/2 tbsp fresh thyme, chopped
2 c vegetable broth
1 sm onion, finely chopped
2 tsp garlic, finely chopped
2 tbsp fresh parsley, chopped
1 dash lemon juice
Melt butter in sauce pan over med heat. Add the quinoa and toast, stirring occaisionally, until lightly browned (about 5 mins). Stir in broth. Bring to boil. Reduce to simmer. Cover and cook for 15 mins or until quinoa is tender. In a bowl, toss quinoa together w/ garlic, parsley, thyme, salt, onion, & juice.
Recipe originally from Brooke W.
1 tbsp butter
1 c uncooked quinoa, rinsed
1/4 tsp salt
1/2 tbsp fresh thyme, chopped
2 c vegetable broth
1 sm onion, finely chopped
2 tsp garlic, finely chopped
2 tbsp fresh parsley, chopped
1 dash lemon juice
Melt butter in sauce pan over med heat. Add the quinoa and toast, stirring occaisionally, until lightly browned (about 5 mins). Stir in broth. Bring to boil. Reduce to simmer. Cover and cook for 15 mins or until quinoa is tender. In a bowl, toss quinoa together w/ garlic, parsley, thyme, salt, onion, & juice.
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