Recipe Wednesday: Melt in Your Mouth Chicken Breasts

It's Recipe Wednesday!! Every Wednesday we share a healthy recipe! Someone from one of our Challenge Groups shared this recipe with us! It looks so good! We are making it tonight!

Melt in Your Mouth Chicken Breasts


What you need:

4 boneless chicken breast halves
1/2 plain low fat Greek yogurt
1/2 cup freshly grated low fat parmesan cheese
1 1/2 teaspoons seasoning salt
1/2 teaspoon of ground black pepper
1 teaspoon of garlic powder

Directions:

Mix Greek yogurt, cheese and seasonings.
Coat the chicken in the mixture and put it in a pan lightly sprayed with olive oil.
Bake at 375 F for 45 minutes!

We can't wait to try it tonight! Let us know what you think!
 
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Recipe Wednesday: Strawberry-Ricotta Breakfast Wrap

It's Recipe Wednesday! I love sharing these recipes! It's so fun!

This one was taken from Beachbody's Meal Planner (Offered with the Team Beachbody Club Membership).

I love their meal planner. It lays out all your meals for the week, gives you a grocery list, and keeps you in your calorie range. It's awesome!

Strawberry-Ricotta Breakfast Wrap


Ingredients

1/4 cup sliced strawberries, fresh
2 low carb whole wheat tortilla, 6"
2/3 cup ricotta cheese, fat free
2 1/2 Tablespoons walnuts, chopped
8 fluid oz. of milk


Preparation

Arrange the sliced strawberries equally down the center of each tortilla
Spoon ricotta over the strawberries
Roll tortillas up, place seam-side down on a microwave safe plate, and cover loosely with plastic wrap
Microwave on high for about 1 minute, or until ricotta cheese is heated through. Sprinkle with walnuts.
Serve immediately with a glass of milk

These are really good!

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Recipe Wednesday: Szechuan Beef & Broccoli

This is one of my favorite healthy recipes!! It's so good and so easy to make!

It was taken from The Biggest Loser Family Cookbook. It's only $11.31 on AMAZON right now!

Szechuan Beef & Broccoli - pg. 153

This stir-fry cooks quickly, so be sure to have all of your ingredients prepped before you start. Watch the meat - if you overcook it or the pan isn't hot enough when you put it in, the beef could be tough.

You'll Need:

1 (1-pound) top round steak, sliced against the grain into scant 1/4"- thick strips
1 teaspoon garlic powder
Salt, to taste
Ground black pepper, to taste
Olive oil spray
1 (14-ounce) bag frozen broccoli (about 5 cups)
1 Tablespoon of freshly minced garlic
2 teaspoons of toasted sesame oil
1/4 cup bottled Szechuan stir-fry sauce

Directions:

In a large bowl, combine the steak, garlic powder, salt, and pepper and toss until well combined.

Place a large nonstick skillet or nonstick wok over high heat. When hot, mist with the olive oil spray. Add the broccoli and garlic and cook, stirring, for 4 to 6 minutes, or until the garlic softens and the broccoli is heated through and crisp-tender, being careful not to burn the garlic. Transfer to a large bowl and cover to keep warm.

Return the pan to high heat and add 1 teaspoon of the sesame oil. When hot, add half of the steak in a single layer, and cook , stirring occasionally, until lightly browned on both sides, 1 to 2 min. Transfer the steak to the bowl with the veggies and re-cover. Repeat with the remaining 1 teaspoon sesame oil and steak. Return all the steak and veggies to the pan and remove from the heat. Add the sauce and mix well to coat. Divide among 4 bowls and serve with brown rice (I like to use half white and half brown).

Makes 4 servings. It's so good!

Per serving:  191 calories / 25 g protein / 10 carbohydrates / 6 g fat (2 g saturated), 50 mg cholesterol / 2 g fiber / 599 mg sodium

Recipe Wednesday on Tuesday! Berry Banana Frozen Treat

Happy Valentine's Day! 

We decided to post this recipe on Tuesday in time for Valentine's Day! It takes less than 5 minutes to prepare and a few hours to freeze. It is a tasty, healthy treat! Enjoy!

Berry Banana Frozen Treat
from Sparkpeople.com

1 cup plain yogurt

1 cup frozen strawberries or mixed berries

1 banana

1 tbsp vanilla extract

Directions:

Blend all ingredients in a food processor and freeze until ready to eat. We divided it into five little tupperware containers.

Number of servings:  4 or 5

Nutrition Info.

Calories 83.8 / Fat:  0.3g / Carbohydrate:  15.4g / Protein:  4.0g

Recipe Wednesday: Turbo Fire Apple Cinnamon Yogurt Pancakes!

Post by Shannon

It's Recipe Wednesday!

I have to say that Turbo Fire's Meal Planner is my favorite so far. I love these recipes! We tried the Apple Cinnamon Yogurt Pancakes the other day and gave them to our 2-year-old. Watch the video to see how she liked them! Scroll down to see the recipe.

Here is the recipe:

Apple Cinnamon Yogurt Pancakes

Makes 4 Servings

1 egg
1 cup plain nonfat yogurt
1 Tbsp. vegetable oil
1 cup flour (you can use 1/2 c. white flour and 1/2 c. wheat flour instead)
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
3 cups apples, peeled and sliced
2 1/2 Tbsp. honey
Nonstick butter-flavored cooking spray

Combine egg, yogurt, oil and 1 Tbsp. honey in blender until smooth. Sift together flour, baking soda, baking powder, cinnamon, and griddle with nonstick butter-flavored cooking spray. Heat on medium. Ladle mixture onto griddle to make 8 small pancakes. Cook pancakes for just under 2 minutes each side.

*Note- the dough is really thick. You can add more yogurt to make it thinner.

Top each 2-pancake serving with sliced apples and drizzle with remainder of honey.

Nutrition Information Per Serving
Calories:  267 / Protein:  7 g / Carbs:  51 g / Total Fat:  5 g / Fiber 2.5 g

Serve with 1/2 cup 1% or 2% cottage cheese

Recipe Wednesday: Bret's Crock-pot Chili

We made this chili the other day. It is so good! It was taken from the Turbo Fire "Fuel the Fire" Meal Planner. Turbo Fire's Meal Planner is probably one of my favorites. I love Insanity's too, but Turbo Fire's is awesome!

Anyway, here is the recipe. Enjoy!

Makes 4 Servings

1 lb. lean ground turkey

1/2 cup diced tomatoes

8 oz. whole kernel corn, canned

1/2 onion, diced

2 cloves garlic

8 oz. black beans, canned

8 oz. pinto, chili, or kidney beans, canned

1 Tbsp. tomato paste

1 package Lawry's Chili Seasoning

4 oz. low-fat shredded cheddar cheese (optional)

Brown turkey. Drain and discard any fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high. 

Top with 1 oz. cheese, if desired.

Nutrition information per serving (with 1 oz. low-fat cheese)

Calories:  386 / Protein:  36 g / Carbs:  33 g / Total Fat:  13 g / Fiber:  8.5 g

Nutrition information per serving (without cheese)

Calories:  338 / Protein:  29 g / Carbs:  33 g / Total Fat:  11 g / Fiber:  8.5 g

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Recipe Wednesday: Whole Wheat Penne Primavera

This isn't the best picture, but this is the best recipe! 

This was taken from Chalene Johnson's Turbo Fire meal planner. It is so good and healthy!

Whole Wheat Penne Primavera

Makes 6 servings

1 lb. whole wheat pasta
1/2 zucchini, sliced
1/2 red bell pepper, sliced
1 bag (about 2 cups) fresh mixed precut carrots, cauliflower, and broccoli
1/2 cup frozen peas
2 Tbsp. Parmesan Cheese
2 Cloves garlic, crushed
1 Tbsp. olive oil

Boil water and cook pasta according to package directions. In a second pan, steam zucchini, cauliflower, and broccoli until heated through but still slightly crisp. In a large frying pan, heat olive oil and saute garlic. Ad red bell peppers and peas to garlic and cook for 3 minutes over medium heat. Drain pasta and vegetables. Add both to frying pan and toss. Sprinkle with cheese.

Nutrition Information
Calories:  300 / Protein:  13 g / Carbs:  57 g
Total Fat:  4.5 g / Fiber:  8.5 g

A Day in the Life- Meal Planning

Post by Shannon

Eating five times a day can be difficult, especially when you are busy and on the go.

Something we do to help us eat healthy foods throughout the day is plan our meals each week. We use a a white board that has a calendar on it so we can reuse it each week.

First, we plan out our meals. We like to use a mix of recipes from Beachbody's meal plans (P90X, Insanity, Turbo Fire, etc.), the Biggest Loser cookbooks, the Sparkpeople cookbook and a few others. Once we have our meals and snacks planned, we write a list and go shopping. We usually do this on Saturday so we have it for the whole week.

Sometimes we go to the store during the week, but we try to go once and have everything we need for the week.

This has helped us eat healthy and stay organized. What do you like to do? Feel free to comment!

Recipe Wednesday: Slow-Cooker Lasagna & Spinach Salad

This is a quick and easy dish when you want to eat healthy, but you don't have much time! Taken from the Sparkpeople Cookbook

Makes 8 Servings:

1 heaping cup per serving

25 Minutes to Prepare; 4 hours to cook

1 pound ground beef, 96% lean

1/4 tsp red pepper flakes

2 tsp dried thyme

One 24-ounce jar low-sodium marinara sauce

One 3/4 pound eggplant, unpeeled, diced (2 cups) (I didn't add this, but you can if you want)

15 ounces part-skim ricotta cheese

1 cup shredded Italian five-cheese blend

1/4 cup egg substitute (or 1 egg white)

1 tbsp chopped fresh parsley

6 no-boil lasagna noodles 

1. In a skillet over moderate heat, brown the ground beef and drain any excess fat. Stir in red pepper flakes, thyme, tomato sauce, eggplant, and 1 1/4 cup water.

2. In a mixing bowl, combine the ricotta, shredded cheese blend, egg substitute, and parsley.

3. Coat the inside of the slow cooker with non-stick cooking spray. Place enough meat sauce in the slow cooker to cover the bottom. Top with 2 or 3 lasagna noodles (break them up as needed) to cover the meat sauce. Repeat layer.

4. Top the second layer with all of the cheese mixture and finish with a top layer of the remaining meat sauce.

5. Cover and set the slow cooker on low. Cook for 3 1/2 to 4 hours.

**Tip- I make my sauce ahead of time in bulk and put it in the freezer. Then, when I'm ready I just defrost it and put it together. Takes me a max of 10 minutes to make this and put it in the crock pot! 

per serving: 271 calories, 10.2 g total fat, 56.6 mg cholesterol, 283.8 mg sodium 18 g total carbs, 1.6 g dietary fiber, 24.8 g protein

Enjoy!

Recipe Wednesday: Green Peppers and Ham Scramble

Post by Shannon


Just in time for breakfast! Green Peppers and Ham Scramble from Beachbody's Turbo Fire workout meal plan. My daughter and I made this yesterday. It is really good, and easy!

Here is the recipe:

Makes 1 serving

1 whole egg plus 2 egg whites
3 slices (2 oz.) of ham (or turkey bacon or turkey sausage), cut in thin strips
1/2 bell pepper, chopped
1 oz. pepper jack cheese (or cheddar, mozzarella, or Swiss), shredded
2 scallions, chopped
Salt and pepper to taste
Nonstick cooking spray

Scramble eggs in a bowl. Add ham, bell pepper, scallions, and cheese. Add a dash of each salt and pepper (if desired). Spritz microwavable bowl with nonstick cooking spray and pour in egg mixture. Microwave on medium for 3 minutes.

Serve with 1 slice of whole wheat toast and 1/2 cup cranberry juice.

NUTRITION INFORMATION PER SERVING
Calories:  395 / Protein:  35 g / Carbs:  37 g / Total Fat:  12 g / Fiber:  3.5 g

Recipe Day: Lemon Chicken with Spinach Pasta

Every Wednesday we will be posting a yummy recipe we've tried! We tried this one last night. It is really good!

It was taken from the Sparkpeople Cookbook. It's only $17.97 on Amazon! Click on the link to see it. I love this cookbook!

Email us if you have any questions about this recipe:  golladayfit@gmail.com

Lemon Chicken with Spinach Pasta


You can mix up the sauce and marinade for this tasty dish before work, then cook the chicken and pasta when you get home. Thirty minutes and about 350 calories later, you have a filling, healthy meal. Add a serving of steamed broccoli and a cup of milk for a full meal.

Makes 4 Servings:
3-4 oz. chicken and 1 c pasta per serving

1 Hour 15 min. to prepare and cook

1 lb boneless, skinless chicken breasts
1 small onion, sliced thin
1 lemon, zested and juiced
3 Tbsp white wine or rice-wine vinegar
1 Tbsp olive oil
1/4 tsp salt
1/2 tsp white or black pepper
8 oz. whole-wheat penne
4 cups spinach, washed and trimmed

1. Prepare a glass baking dish with nonstick cooking spray. Trim chicken of any remaining fat. Place chicken between two sheets of plastic wrap or parchment paper and use a meat mallet, rolling pin, or the bottom of a heavy pan to pound the meat until it is 1/2 to 3/4 inch thick. Slice each breast into four strips and place into the prepared baking dish. Sprinkle the sliced onions rings over the chicken.

2. Prepare the marinade. In a mixing bowl, whisk together the lemon zest, lemon juice, vinegar, oil, salt and pepper. Pour half the mixture over the chicken and onions and reserve the second half for the sauce. Marinate in the fridge for 30 min. up to 8 hours (we marinated it over night).

3. Preheat oven to 350 F. Cover with foil and bake chicken and onions for 30 min.

4. While the chicken is cooking, cook the pasta according to the package directions until al dente (firm to the bite). Reserve 1/4 cup of the pasta water before draining the pasta. Return the pasta and the reserved pasta water to the pan. Add the spinach, cooking until it wilts. Add the reserved marinade mixture and heat just until warm. Serve with cooked chicken.

Per serving:  353.6 calories, 6 g total fat, 65.7 mg cholesterol, 238.3 mg sodium, 47 g total carbs, 8.1 g dietary fiber, 34.4 protein

My Favorite Smoothie

Post by Shannon

I love the Insanity workouts, but I also LOVE the Insanity meal plan! They give you a booklet with recipes for each of your five meals for the day. 

This is one of my favorites:  Vanilla Berry Protein Shake

1 cup of skim milk, almond milk, or rice milk

1 scoop of whey protein powder

1 cup of frozen berries

1/2 banana

Ice

Add ingredients to a blender. Add ice to thicken.

296 calories

13 grams protein

50 grams carbohydrate

2 grams of fat

5.5 grams of fiber

Yum!

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