As we hit the month of December, that means that New Years is right around the corner. What do we all want to do for New Years? Lose Weight - Well those of you that are on our Weight Loss Program already have the upper hand on this New Years Resolution. You can always give the gift of health to your family and friends by sharing your new healthier lifestyle with them. As our blog readers know, we strive to use this space to empower everyone to achieve optimum health. We LOVE sharing our recipes and health information with YOU.
Here are some recipes to kick off the month of December. If you have any to share, please post them on the wall or send them to us: ipparischiro@gmail.com. We love getting feedback :-)
Chopped Salad with Lemon and Dill
Ingredients
5 cups shredded romaine lettuce (about 1 head)
2 cups shredded radicchio (1/2 head)
2 scallions, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon fresh dill, or 1 teaspoon dried
Sea Salt and freshly ground black pepper
Directions
In a large bowl toss together the romaine, radicchio, and scallions. In a small bowl, whisk together the olive oil, lemon juice, dill, salt and pepper, to taste. Pour the dressing onto the salad and toss.
Flank Steak with Provencal Style Rub
Ingredients
7 to 9 anchovies
8 cloves garlic
4 teaspoons Dijon mustard
2 teaspoons dried herbes de Provence
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
1 flank steak, about 2 pounds
Lemon wedges
Directions
Position a broiler pan on the rack closest to the broiler and preheat to high for at least 10 minutes.
Pulse the anchovies, garlic, Dijon mustard, herbes de Provence, salt and pepper in a small food processor. Add the olive oil and pulse to mix. Rub the paste all over the steak.
Carefully pull the preheated pan from the broiler, set the steak in the center of the rack (it should sizzle when it hits the pan), and return to the broiler. Cook until the meat feels firm but still gives gently when pressed, 8 to 10 minutes for medium rare. (If your pan rack has preheated properly, it will not be necessary to turn the meat. However, if your broiler doesn't have a high output of heat, turn the meat 3/4 of the way through cooking to finish off the other side.)
Remove the meat from the broiler, remove it to a cutting board and let it rest for 5 to 10 minutes. Thinly slice the meat, against the grain, set on a platter. Serve warm with lemon wedges.
Thyme- and Sesame-Crusted Pacific Halibut
Ingredients
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper to taste
7 ounces Pacific halibut or mahi-mahi, cut into 2 portions
1 tablespoon sesame seeds, toasted
1 teaspoon dried thyme leaves
1/8 teaspoon kosher salt
Lemon wedges
Directions
Preheat oven to 450°F. Line a baking sheet with foil.
Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
Meanwhile, combine sesame seeds and thyme in a small bowl.
Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the preparedbaking sheet and roast until just cooked through, 10 to 14 minutes. Serve with lemon wedges.
To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Thursday, December 2, 2010
Thursday, November 18, 2010
The Healthier Holiday Recipes
With Thanksgiving right around the corner (can you believe that it is next week!), I have put together a list of the delicious and nutritious holiday menu items. Whether you participate on our Ideal Protein Weight Loss Program or just want to make some healthier food choices this holiday season, you will find that these recipes not only satisfy your taste buds but they will leave your waist line feeling thankful and uncheated.
I have included as much nutritional information about each dish as possible. Hopefully you will enjoy these as much as my family does!!!
Now before you get started with the recipes, I would like to share with you a Fun Food Fact regarding the star of this upcoming holiday...TURKEY: If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.
Apple-Shallot Roasted Turkey
Ingredients
•1 10- to 12-pound turkey
•2 tablespoons canola oil
•2 tablespoons chopped fresh parsley, plus 3 sprigs
•1 tablespoon chopped fresh sage, plus 3 sprigs
•1 tablespoon chopped fresh thyme, plus 3 sprigs
•1 teaspoon kosher salt
•1 teaspoon freshly ground pepper
•1 1/2 pounds shallots, peeled and halved lengthwise, divided
•1 tart green apple, quartered
•3 cups water, plus more as needed
Preparation
1. Position rack in lower third of oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1cup water.
5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
Nutrition
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
***DISCARD THE APPLE WHEN THE TURKEY IS FINISHED COOKING – DO NOT EAT IT!!!!***
Typically I do NOT promote the use of Gravy for Ideal Protein (Remember, you can always make gravy out of your IP Soup Packets - Chicken, Leek or Mushroom)
Cider Gravy
Ingredients
•4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
•3 tablespoons all-purpose flour
•1 1/4 cups apple cider
•2 tablespoons cider vinegar
•1/4 teaspoon salt
•Freshly ground pepper, to taste
Preparation
1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.
2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.
Nutrition
Per 3-tablespoon serving: 28 calories; 0 g fat (0 g sat, 0 g mono); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.
Turkey Giblet Stock
Ingredients
•Neck and giblets from a 10- to 12-pound turkey
•6 cups water
•1 medium onion, peeled and quartered
•1 medium carrot, chopped
•1 stalk celery, chopped
•1 bay leaf
•1 sprig fresh thyme
•1 teaspoon whole black peppercorns
Preparation
1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.
2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 1 day.
Nutrition
0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 0 g protein; 0 g fiber; 0 mg sodium; 0 mg potassium.
Nutrition Note: After straining, the stock has few calories (about 25) and negligible nutrients except sodium (about 23 mg) per cup.
Mushrooms and Peppers with Herbs
Ingredients
•1 cup chopped red Bell pepper
•8 oz sliced mushrooms
•2 cloves garlic
•1 t dried thyme or 1 T fresh thyme
•2 T chicken/turkey stock
•small amount of olive oil to coat pan
Preparation
Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.
Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.
Sauteed Zucchini Coins
Ingredients
•1 tablespoon olive oil
•2 cups thinly sliced yellow zucchini
•2 cups thinly sliced green zucchini
•1 teaspoon dill weed
•2 tablespoons fresh cilantro
•2 scallions, chopped
•2 tablespoons lemon juice
Preparation
1. In a large, nonstick frying pan, heat the oil over medium heat.
2. Add the zucchini slices and saute until their colors intensify, about 5 minutes.
3. Add the dill, cilantro and scallions and stir until evenly mixed.
Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.
Seared Endive
Ingredients
•1 tablespoon water
•6 heads of Belgian endive, washed and halved
•Juice from 1 lemon
•1/8 teaspoon sea salt
•Ground black pepper, if desired
•2 tablespoons chopped fresh parsley
Preparation
1. In a large skillet, heat the water over medium heat.
2. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.
3. Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.
Garlicky Green Beans
Ingredients
•2 pounds green beans, trimmed
•3 tablespoons extra-virgin olive oil
•3 tablespoons minced garlic
•3 tablespoons minced fresh parsley
•1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
•1/2 teaspoon sea salt
•Freshly ground pepper, to taste
Preparation
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
2. Add half the green beans to the boiling water and cook until tender-crisp, about 4minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.
Nutrition
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.
Lemon-Dill Green Beans
Ingredients
•1 pound green beans, trimmed
•4 teaspoons chopped fresh dill
•1 tablespoon minced shallot
•1 tablespoon extra-virgin olive oil
•1 tablespoon lemon juice
•1 teaspoon whole-grain mustard
•1/4 teaspoon sea salt
•1/4 teaspoon freshly ground pepper
Preparation
1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
**This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. This recipe serves 4. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.**
Cauliflower Mash
Ingredients
•1 head of fresh cauliflower
•Onion powder
•Garlic powder
•Sea Salt, to taste
•1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. Olive Oil
Preparation
1. Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled).
2. Add the seasonings (be creative) and add ••• -1 packet of any of the soup mixes (to taste). Add Olive Oil and mash well - serve steaming hot.
Roasted Broccoli with Garlic and Chile
Ingredients
•1 head broccoli (about 1 1/2 pounds), cut into long florets
•2 tablespoons olive oil
•5 garlic cloves (skin on)
•1/2 teaspoon red-pepper flakes
•Coarse salt and ground pepper
•1 to 2 tablespoons fresh lemon juice
Preparation
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together broccoli, olive oil, garlic, and red-pepper flakes. Season with coarse salt and ground pepper. Roast until broccoli is browned and tender, about 20 minutes, stirring halfway through.
2. Toss with fresh lemon juice.
Lemony Shredded Brussels Sprouts
Ingredients
•2 tablespoons olive oil
•2 pounds brussels sprouts, trimmed and shredded with a knife or food processor
•Coarse salt and ground pepper
•2 tablespoons fresh lemon juice
Preparation
1. In a large nonstick skillet, heat oil over medium-high, add brussels sprouts and 2tablespoons water; season with salt and pepper. Cook, stirring occasionally, until crisp-tender, 8 to 10 minutes.
2. Remove from heat, and stir in lemon juice.
Custard
Ingredients
•2 Butterscotch IP Puddings
•2 Vanilla IP Puddings
•1 Egg White
•Dash of Sea Salt
•Pumpkin Pie Spice & Nutmeg (To Taste)
•Water, per the directions on the back of each IP Pudding Packet
**Serves 4**
Preparation
1. In your blender, add all ingredients and blend well.
2. Divide into 4 ramekin dishes, Bake 20 minutes 350 Degrees
3. Chill
I hope you have enjoyed reading over these recipes. I know I enjoyed sharing them with you. If you would like something different, never hesitate to send us a message.
From all of us at ASWC to you...Please have a safe, happy and healthy holiday!!
I have included as much nutritional information about each dish as possible. Hopefully you will enjoy these as much as my family does!!!
Now before you get started with the recipes, I would like to share with you a Fun Food Fact regarding the star of this upcoming holiday...TURKEY: If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.
Apple-Shallot Roasted Turkey
Ingredients
•1 10- to 12-pound turkey
•2 tablespoons canola oil
•2 tablespoons chopped fresh parsley, plus 3 sprigs
•1 tablespoon chopped fresh sage, plus 3 sprigs
•1 tablespoon chopped fresh thyme, plus 3 sprigs
•1 teaspoon kosher salt
•1 teaspoon freshly ground pepper
•1 1/2 pounds shallots, peeled and halved lengthwise, divided
•1 tart green apple, quartered
•3 cups water, plus more as needed
Preparation
1. Position rack in lower third of oven; preheat to 475°F.
2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1cup water.
5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
Nutrition
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
***DISCARD THE APPLE WHEN THE TURKEY IS FINISHED COOKING – DO NOT EAT IT!!!!***
Typically I do NOT promote the use of Gravy for Ideal Protein (Remember, you can always make gravy out of your IP Soup Packets - Chicken, Leek or Mushroom)
Cider Gravy
Ingredients
•4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
•3 tablespoons all-purpose flour
•1 1/4 cups apple cider
•2 tablespoons cider vinegar
•1/4 teaspoon salt
•Freshly ground pepper, to taste
Preparation
1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.
2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.
3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.
4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.
Nutrition
Per 3-tablespoon serving: 28 calories; 0 g fat (0 g sat, 0 g mono); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.
Turkey Giblet Stock
Ingredients
•Neck and giblets from a 10- to 12-pound turkey
•6 cups water
•1 medium onion, peeled and quartered
•1 medium carrot, chopped
•1 stalk celery, chopped
•1 bay leaf
•1 sprig fresh thyme
•1 teaspoon whole black peppercorns
Preparation
1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.
2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.
Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 1 day.
Nutrition
0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 0 g protein; 0 g fiber; 0 mg sodium; 0 mg potassium.
Nutrition Note: After straining, the stock has few calories (about 25) and negligible nutrients except sodium (about 23 mg) per cup.
Mushrooms and Peppers with Herbs
Ingredients
•1 cup chopped red Bell pepper
•8 oz sliced mushrooms
•2 cloves garlic
•1 t dried thyme or 1 T fresh thyme
•2 T chicken/turkey stock
•small amount of olive oil to coat pan
Preparation
Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.
Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.
Sauteed Zucchini Coins
Ingredients
•1 tablespoon olive oil
•2 cups thinly sliced yellow zucchini
•2 cups thinly sliced green zucchini
•1 teaspoon dill weed
•2 tablespoons fresh cilantro
•2 scallions, chopped
•2 tablespoons lemon juice
Preparation
1. In a large, nonstick frying pan, heat the oil over medium heat.
2. Add the zucchini slices and saute until their colors intensify, about 5 minutes.
3. Add the dill, cilantro and scallions and stir until evenly mixed.
Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.
Seared Endive
Ingredients
•1 tablespoon water
•6 heads of Belgian endive, washed and halved
•Juice from 1 lemon
•1/8 teaspoon sea salt
•Ground black pepper, if desired
•2 tablespoons chopped fresh parsley
Preparation
1. In a large skillet, heat the water over medium heat.
2. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.
3. Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.
Garlicky Green Beans
Ingredients
•2 pounds green beans, trimmed
•3 tablespoons extra-virgin olive oil
•3 tablespoons minced garlic
•3 tablespoons minced fresh parsley
•1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
•1/2 teaspoon sea salt
•Freshly ground pepper, to taste
Preparation
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
2. Add half the green beans to the boiling water and cook until tender-crisp, about 4minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.
Nutrition
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.
Lemon-Dill Green Beans
Ingredients
•1 pound green beans, trimmed
•4 teaspoons chopped fresh dill
•1 tablespoon minced shallot
•1 tablespoon extra-virgin olive oil
•1 tablespoon lemon juice
•1 teaspoon whole-grain mustard
•1/4 teaspoon sea salt
•1/4 teaspoon freshly ground pepper
Preparation
1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
**This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. This recipe serves 4. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.**
Cauliflower Mash
Ingredients
•1 head of fresh cauliflower
•Onion powder
•Garlic powder
•Sea Salt, to taste
•1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. Olive Oil
Preparation
1. Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled).
2. Add the seasonings (be creative) and add ••• -1 packet of any of the soup mixes (to taste). Add Olive Oil and mash well - serve steaming hot.
Roasted Broccoli with Garlic and Chile
Ingredients
•1 head broccoli (about 1 1/2 pounds), cut into long florets
•2 tablespoons olive oil
•5 garlic cloves (skin on)
•1/2 teaspoon red-pepper flakes
•Coarse salt and ground pepper
•1 to 2 tablespoons fresh lemon juice
Preparation
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together broccoli, olive oil, garlic, and red-pepper flakes. Season with coarse salt and ground pepper. Roast until broccoli is browned and tender, about 20 minutes, stirring halfway through.
2. Toss with fresh lemon juice.
Lemony Shredded Brussels Sprouts
Ingredients
•2 tablespoons olive oil
•2 pounds brussels sprouts, trimmed and shredded with a knife or food processor
•Coarse salt and ground pepper
•2 tablespoons fresh lemon juice
Preparation
1. In a large nonstick skillet, heat oil over medium-high, add brussels sprouts and 2tablespoons water; season with salt and pepper. Cook, stirring occasionally, until crisp-tender, 8 to 10 minutes.
2. Remove from heat, and stir in lemon juice.
Custard
Ingredients
•2 Butterscotch IP Puddings
•2 Vanilla IP Puddings
•1 Egg White
•Dash of Sea Salt
•Pumpkin Pie Spice & Nutmeg (To Taste)
•Water, per the directions on the back of each IP Pudding Packet
**Serves 4**
Preparation
1. In your blender, add all ingredients and blend well.
2. Divide into 4 ramekin dishes, Bake 20 minutes 350 Degrees
3. Chill
I hope you have enjoyed reading over these recipes. I know I enjoyed sharing them with you. If you would like something different, never hesitate to send us a message.
From all of us at ASWC to you...Please have a safe, happy and healthy holiday!!
Tuesday, October 19, 2010
Recipes: Spiced Turkey & Vegetables Touched By Lemon
Please enjoy the recipes below - Serve them together or separate!!!
Spiced Turkey Medallions
Ingredients.
1 pound of boneless turkey breast
1 1/2 tablespoons smoked paprika
1 teaspoon chipotle chili powder
1 teaspoon granulated garlic
Kosher salt
Black pepper
1-2 Tbsp Olive Oil
Preparation
Heat the grill pan on high
Cut Turkey into Medallions (Small pieces of meat - They are about 2 to 3 bites) and place them into a deep bowl.
Add Spices and Oil to Turkey Medallions(smoked paprika, chipotle powder, granulated garlic, two nice pinches of salt, pepper and 1 tablespoon or so of olive oil)
Using a pair of tongs, mix everything together until it is all fully incorporated and your medallions are coated with spices and oil.
Cooking The Medallions
The the turkey and put it right on the VERY HOT grill pan. Let this cook for about 1-2 minute on each side and give it a flip. Certain parts of the pan are hotter than others. Especially the middle. What you want to look for is good grill marks when it has good grill marks a flip it over. If it doesn’t have good growth marks let it cook for a little bit
Once cooked - Place on a plate and enjoy!
Vegetables Touched By Lemon
Ingredients
1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation
1. Steam broccoli and cauliflower until
tender (about 10 minutes).
2. In small saucepan, mix the lemon juice,
oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour
lemon sauce over them. Garnish with
parsley.
Spiced Turkey Medallions
Ingredients.
1 pound of boneless turkey breast
1 1/2 tablespoons smoked paprika
1 teaspoon chipotle chili powder
1 teaspoon granulated garlic
Kosher salt
Black pepper
1-2 Tbsp Olive Oil
Preparation
Heat the grill pan on high
Cut Turkey into Medallions (Small pieces of meat - They are about 2 to 3 bites) and place them into a deep bowl.
Add Spices and Oil to Turkey Medallions(smoked paprika, chipotle powder, granulated garlic, two nice pinches of salt, pepper and 1 tablespoon or so of olive oil)
Using a pair of tongs, mix everything together until it is all fully incorporated and your medallions are coated with spices and oil.
Cooking The Medallions
The the turkey and put it right on the VERY HOT grill pan. Let this cook for about 1-2 minute on each side and give it a flip. Certain parts of the pan are hotter than others. Especially the middle. What you want to look for is good grill marks when it has good grill marks a flip it over. If it doesn’t have good growth marks let it cook for a little bit
Once cooked - Place on a plate and enjoy!
Vegetables Touched By Lemon
Ingredients
1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation
1. Steam broccoli and cauliflower until
tender (about 10 minutes).
2. In small saucepan, mix the lemon juice,
oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour
lemon sauce over them. Garnish with
parsley.
Tuesday, October 12, 2010
Fun Tips For Fall Fitness
Please take a few mins to read the article below. I found this as I was doing some early morning research and thought I would share this info with everyone!!
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
ROW: Meat and Veggie Meatballs
Meat & Veggie Meatballs
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
Tuesday, October 5, 2010
Raising Awareness
As we all know, October is National Breast Cancer Awareness Month. I have found some of the info below while doing some research. Please share this information with all of the women in your life:
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
Delicious New Recipe of the Week - Chicken w. Whole Grain Mustard & Zucchini
Chicken with Whole-Grain Mustard & Zucchini in Packets
Ingredients
4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed - You can also use chicken breast tenders
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
Preparation
1.Preheat oven to 400°F.
2.To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart. If you do not want to make individual packets, you can use a covered dish in the oven.
3.Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding and spread mustard over chicken.
4.Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
5.Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.
Ingredients
4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed - You can also use chicken breast tenders
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
Preparation
1.Preheat oven to 400°F.
2.To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart. If you do not want to make individual packets, you can use a covered dish in the oven.
3.Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding and spread mustard over chicken.
4.Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
5.Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.
Tuesday, September 28, 2010
The Benefits of Walking
As I was browsing on line looking for new recipes and health information to share, I came across an article on the Benefits of Walking. I have attached it below:
Walking for Exercise: Improve Your Health
Walking can be fun as well as great exercise. Lose weight, reduce stress and enjoy yourself the easy, fun way.
It’s a nice fall day, the sunshine is warm as it caresses your back, the air is fresh, crisp and clean. Walking along you listen to the chirping of the birds, the hum of the insects and the sound of your footsteps as they lightly land on the ground. But, did you also know that as you are walking along enjoying this beautiful day that your heartbeat is increasing which in turn pumps cleansing, oxygenated blood through out your whole body, that you're burning calories, stretching and working muscles and also reducing what ever stress your carrying on your shoulders? Have you ever thought about the benefits of walking?
As with any exercise program you should always consult your doctor before you start. Walking is one of the easiest, most enjoyable and the least expensive exercise programs you can start. And, it can be started at any time, done in any weather and you don’t have to purchase a whole bunch of expensive equipment to get started. All you really will need is a good pair of sneakers.
Hints for exercising:
IF you haven’t exercised for quite some time it is recommended that you start out slowly. Over doing any exercise will only end up giving you sore muscles. Easy and slow wins the race so to speak.
Walk with a friend. You can encourage each other, especially on those days when the weather’s not so great or on the days when you may be tempted to skip exercising because you’re too tired or too stressed. This by the way is the time you need to exercise. Tiredness and stress can be alleviated through exercise. If you don’t have a friend who’s available to walk with you on a regular basis then walk with your dog. Dogs make great walking companions. They’re loyal, energetic and also great for protection.
Plan a specific exercise program and stick to it. Be selfish with your time. This is your time, time to spend doing something just for yourself. You are giving yourself the gift that will benefit your body, mind and spirit. Don’t let anything or anyone take it away from you.
Don’t over work yourself. Give yourself a moderate exercise schedule. One day on, one day off. Don’t be too hard on yourself.
Most of all, enjoy yourself. Following is a sample exercise program.
Week One -
Monday: Start out slowly to warm up your muscles. Walk for ten minutes. Breathe deeply. This will help relax you as well as oxygenate your blood. Swing your arms as you walk.
Enjoy all the sights and sounds around you. Try to fit into your schedule one morning walk and one afternoon walk. Distance does not matter, movement does.
Wednesday: Start out slowly to warm up. Remember to breathe deeply. Concentrate on your body. Feel your muscles stretching and working. Swing your arms slowly in time with your legs. Walk for ten minutes. Try to fit in at least two walks for the day.
Friday: Follow Monday and Weds. schedule except today, park your car further away from the building you work in and do a mini walk. Also if there are stairs at your workplace try to use the stairs instead of the elevator. If you have to stop at a grocery store after work then park in the lot that’s furthest from the store and use this as another mini walk.
Week Two -
Sunday: Start out slowly to warm up then pick up your pace just a bit. Try to walk for at least fifteen minutes. Follow a slow-fast-slow pace. Walk slowly for five minutes to warm up, walk a little faster for five minutes, walk slow again for five minutes. This pattern gives you time to warm up and cool down. Remember, distance does not matter. If you only walk a hundred yards or so in fifteen minutes that’s quite all right. Movement matters-not distance. Swing your arms and concentrate on your breathing. Try to do this once in the morning and once in the afternoon.
Follow this pattern through the week. Remember to do little things during the day such as using the stairs instead of the elevator, parking further away from the stores and workplace for your mini walks. If you have young children add in a play period with them and play. Playing burns calories as well as reduces stress. A game of catch, tag or kick ball is great fun as well as great exercise. At the end of the week reward yourself with something nice such as an ice-cream cone with a friend or perhaps a pampering facial at your local salon.
Week Three -
Monday: Start today to increase your walking time. Remember your warm up and cool down periods. Try to set a goal of walking for at least one hour a day by the end of the month. Always increase your time and pace slowly by adding ten or so minutes each week. Use stairs instead of elevators, park further away from your destination and use that as your mini-walks, find hobbies that will incorporate exercise such as gardening, kite flying or hiking.
Benefits of walking:
Burns calories
Stretches and strengthens muscles
Increases heart rate
Increases oxygen intake
Reduces stress
Aids in weight loss
Walking for Exercise: Improve Your Health
Walking can be fun as well as great exercise. Lose weight, reduce stress and enjoy yourself the easy, fun way.
It’s a nice fall day, the sunshine is warm as it caresses your back, the air is fresh, crisp and clean. Walking along you listen to the chirping of the birds, the hum of the insects and the sound of your footsteps as they lightly land on the ground. But, did you also know that as you are walking along enjoying this beautiful day that your heartbeat is increasing which in turn pumps cleansing, oxygenated blood through out your whole body, that you're burning calories, stretching and working muscles and also reducing what ever stress your carrying on your shoulders? Have you ever thought about the benefits of walking?
As with any exercise program you should always consult your doctor before you start. Walking is one of the easiest, most enjoyable and the least expensive exercise programs you can start. And, it can be started at any time, done in any weather and you don’t have to purchase a whole bunch of expensive equipment to get started. All you really will need is a good pair of sneakers.
Hints for exercising:
IF you haven’t exercised for quite some time it is recommended that you start out slowly. Over doing any exercise will only end up giving you sore muscles. Easy and slow wins the race so to speak.
Walk with a friend. You can encourage each other, especially on those days when the weather’s not so great or on the days when you may be tempted to skip exercising because you’re too tired or too stressed. This by the way is the time you need to exercise. Tiredness and stress can be alleviated through exercise. If you don’t have a friend who’s available to walk with you on a regular basis then walk with your dog. Dogs make great walking companions. They’re loyal, energetic and also great for protection.
Plan a specific exercise program and stick to it. Be selfish with your time. This is your time, time to spend doing something just for yourself. You are giving yourself the gift that will benefit your body, mind and spirit. Don’t let anything or anyone take it away from you.
Don’t over work yourself. Give yourself a moderate exercise schedule. One day on, one day off. Don’t be too hard on yourself.
Most of all, enjoy yourself. Following is a sample exercise program.
Week One -
Monday: Start out slowly to warm up your muscles. Walk for ten minutes. Breathe deeply. This will help relax you as well as oxygenate your blood. Swing your arms as you walk.
Enjoy all the sights and sounds around you. Try to fit into your schedule one morning walk and one afternoon walk. Distance does not matter, movement does.
Wednesday: Start out slowly to warm up. Remember to breathe deeply. Concentrate on your body. Feel your muscles stretching and working. Swing your arms slowly in time with your legs. Walk for ten minutes. Try to fit in at least two walks for the day.
Friday: Follow Monday and Weds. schedule except today, park your car further away from the building you work in and do a mini walk. Also if there are stairs at your workplace try to use the stairs instead of the elevator. If you have to stop at a grocery store after work then park in the lot that’s furthest from the store and use this as another mini walk.
Week Two -
Sunday: Start out slowly to warm up then pick up your pace just a bit. Try to walk for at least fifteen minutes. Follow a slow-fast-slow pace. Walk slowly for five minutes to warm up, walk a little faster for five minutes, walk slow again for five minutes. This pattern gives you time to warm up and cool down. Remember, distance does not matter. If you only walk a hundred yards or so in fifteen minutes that’s quite all right. Movement matters-not distance. Swing your arms and concentrate on your breathing. Try to do this once in the morning and once in the afternoon.
Follow this pattern through the week. Remember to do little things during the day such as using the stairs instead of the elevator, parking further away from the stores and workplace for your mini walks. If you have young children add in a play period with them and play. Playing burns calories as well as reduces stress. A game of catch, tag or kick ball is great fun as well as great exercise. At the end of the week reward yourself with something nice such as an ice-cream cone with a friend or perhaps a pampering facial at your local salon.
Week Three -
Monday: Start today to increase your walking time. Remember your warm up and cool down periods. Try to set a goal of walking for at least one hour a day by the end of the month. Always increase your time and pace slowly by adding ten or so minutes each week. Use stairs instead of elevators, park further away from your destination and use that as your mini-walks, find hobbies that will incorporate exercise such as gardening, kite flying or hiking.
Benefits of walking:
Burns calories
Stretches and strengthens muscles
Increases heart rate
Increases oxygen intake
Reduces stress
Aids in weight loss
Double Recipe of the Week!!!!
So friends, here you get the bonus...Double Recipe of the Week!!! Does it get any better than that you ask? The answer to that question is Yes - Once you experience this melt in your mouth goodness, you will wish it was Double Recipe of the Week every day :-)
First up we have a DELICIOUS and NUTRITIOUS:
Arugula Sauté with Garlic and Olive Oil
This recipe serves: 4
Ingredients:
1 tablespoon olive oil
1 teaspoon crushed garlic
4 cups arugula, washed
salt to taste
freshly ground black pepper
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the arugula, salt and pepper and toss with the olive oil and garlic until the arugula just begins to wilt. Remove from the skillet and serve.
Serving Size: about 1 cup
This makes an excellent side dish with Steak, Chicken or Seafood.
And lastly, while the weather is still perfect for grilling:
Chimichurri Chicken
This recipe serves 4
Ingredients:
1 bunch flatleaf parsley, washed and stemmed
6 cloves garlic, peeled and quartered
1 cup cooled chicken broth
1/3 cup extra virgin olive oil
1/3 cup distilled vinegar
1/2 teaspoon oregano
1/2 teaspoon hot pepper flakes
sea salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 5 ounces each
1. Prepare the chimichurri. Finely chop the parsley and garlic in a food processor/blender. Blend in the remaining ingredients, adding the salt and pepper to taste. The chimichurri should be highly seasoned.
2. Arrange the chicken breasts in a baking dish. Pour half of the chimichurri over them and marinate for 1 hour, turning a couple of times. Preheat the grill to high.
3. Grill the chicken breasts for about 4 to 6 minutes per side. (Rotate the breasts 90° after 2 minutes to give you a handsome crosshatch of grill marks.) Serve the grilled chicken with the remaining chimichurri on the side.
Serving Size: 1 chicken breast
Here is a bonus tip...
To keep your chicken ultra moist, consider brining in a Kosher Salt/Water Solution for atleast an hour before you begin the full dinner preparation
First up we have a DELICIOUS and NUTRITIOUS:
Arugula Sauté with Garlic and Olive Oil
This recipe serves: 4
Ingredients:
1 tablespoon olive oil
1 teaspoon crushed garlic
4 cups arugula, washed
salt to taste
freshly ground black pepper
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the arugula, salt and pepper and toss with the olive oil and garlic until the arugula just begins to wilt. Remove from the skillet and serve.
Serving Size: about 1 cup
This makes an excellent side dish with Steak, Chicken or Seafood.
And lastly, while the weather is still perfect for grilling:
Chimichurri Chicken
This recipe serves 4
Ingredients:
1 bunch flatleaf parsley, washed and stemmed
6 cloves garlic, peeled and quartered
1 cup cooled chicken broth
1/3 cup extra virgin olive oil
1/3 cup distilled vinegar
1/2 teaspoon oregano
1/2 teaspoon hot pepper flakes
sea salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 5 ounces each
1. Prepare the chimichurri. Finely chop the parsley and garlic in a food processor/blender. Blend in the remaining ingredients, adding the salt and pepper to taste. The chimichurri should be highly seasoned.
2. Arrange the chicken breasts in a baking dish. Pour half of the chimichurri over them and marinate for 1 hour, turning a couple of times. Preheat the grill to high.
3. Grill the chicken breasts for about 4 to 6 minutes per side. (Rotate the breasts 90° after 2 minutes to give you a handsome crosshatch of grill marks.) Serve the grilled chicken with the remaining chimichurri on the side.
Serving Size: 1 chicken breast
Here is a bonus tip...
To keep your chicken ultra moist, consider brining in a Kosher Salt/Water Solution for atleast an hour before you begin the full dinner preparation
Monday, September 20, 2010
Finding the Motivation
As I was talking to a group of friends last week and this weekend, my mind kept circling around their words and shooting out the sirens...they are lacking motivation. So being the research junkie that I am, I found some extra tips to help us all. Let me know your thoughts.
- Never forget the purpose you are losing weight for. If you're losing weight to look attractive, say that out loud every morning "I'm going to lose weight and look attractive". If you're losing weight to be healthy, say "I'm losing weight to be healthy".
- Never forget the benefits of losing weight. Imagine how energized you be, the level of impact it will have on your productivity, how seductive you will be to the opposite sex.
- Take a picture of yourself while you are overweight. Keep this picture with you at all times. Whenever you feel like eating fattening food, ask yourself "Do I want to be like this forever?" If you have already lost some weight, ask yourself "Do I want to be this again?"
- Keep a picture of your favorite actor/actress, player or model. Whenever you feel unenthusiastic, take a look at his or her abs, legs, hips and tummy. This will make you want to be like him or her and might give you the stimulus you need.
- Keep your Food Journal. Update this journal every day except your weight. Weight should be updated weekly. Looking at your progress will help you focus and stay motivated.
- Look at yourself in the mirror everyday and visualize you being slim and trim that you always wanted.
- Watch fitness and exercise related TV shows every day. After looking at people working out and eating healthy, it might encourage you to do the same.
- Look at before and after pictures. Internet is flooded with these types of pictures; a simple search at Google will bring thousands of results.
If you can afford it, hire a personal trainer. A personal trainer will not only give you training, they're also capable of keeping you motivated.
- Make the exercise a fun activity; listen to your favorite music or watch a movie of your choice while you are on a treadmill. You will be surprised how much extra walking/jogging you can do while watching a movie.
- Set small achievable goals and reward yourself on completion. Have your favorite meal, even if it is a pizza or a double cheeseburger. Losing weight does not mean that you will never enjoy your beloved meals.
- The most important tip would be to learn what works for you. It might be fitting into your favorite clothes, showing your abs at the beach, etc.
Most people have whatever it takes to lose weight. They have all the information they need, they have access to a gym. Only thing missing is their motivation. You should make motivation a vital part of your plan. You must know how you will keep yourself motivated before starting on your weight loss approach.
Follow these tips and keep finding new ways to motivate yourself constantly, and you will conquer your way to success in no time.
- Never forget the purpose you are losing weight for. If you're losing weight to look attractive, say that out loud every morning "I'm going to lose weight and look attractive". If you're losing weight to be healthy, say "I'm losing weight to be healthy".
- Never forget the benefits of losing weight. Imagine how energized you be, the level of impact it will have on your productivity, how seductive you will be to the opposite sex.
- Take a picture of yourself while you are overweight. Keep this picture with you at all times. Whenever you feel like eating fattening food, ask yourself "Do I want to be like this forever?" If you have already lost some weight, ask yourself "Do I want to be this again?"
- Keep a picture of your favorite actor/actress, player or model. Whenever you feel unenthusiastic, take a look at his or her abs, legs, hips and tummy. This will make you want to be like him or her and might give you the stimulus you need.
- Keep your Food Journal. Update this journal every day except your weight. Weight should be updated weekly. Looking at your progress will help you focus and stay motivated.
- Look at yourself in the mirror everyday and visualize you being slim and trim that you always wanted.
- Watch fitness and exercise related TV shows every day. After looking at people working out and eating healthy, it might encourage you to do the same.
- Look at before and after pictures. Internet is flooded with these types of pictures; a simple search at Google will bring thousands of results.
If you can afford it, hire a personal trainer. A personal trainer will not only give you training, they're also capable of keeping you motivated.
- Make the exercise a fun activity; listen to your favorite music or watch a movie of your choice while you are on a treadmill. You will be surprised how much extra walking/jogging you can do while watching a movie.
- Set small achievable goals and reward yourself on completion. Have your favorite meal, even if it is a pizza or a double cheeseburger. Losing weight does not mean that you will never enjoy your beloved meals.
- The most important tip would be to learn what works for you. It might be fitting into your favorite clothes, showing your abs at the beach, etc.
Most people have whatever it takes to lose weight. They have all the information they need, they have access to a gym. Only thing missing is their motivation. You should make motivation a vital part of your plan. You must know how you will keep yourself motivated before starting on your weight loss approach.
Follow these tips and keep finding new ways to motivate yourself constantly, and you will conquer your way to success in no time.
Thursday, September 9, 2010
ROW: Fiesta Steak
Ingredients
1 pound flank steak
3 cloves garlic, minced
2 tablespoons olive oil
IP Sea Salt and freshly ground black pepper
Tomato salsa
Directions
1. Marinate flank steak in garlic, olive oil, salt, and pepper to taste for at least 30 minutes and up to overnight.
2. Heat a grill or sauté pan and sear steak about 3 minutes on each side, or until browned. Then lower heat, cover pan, and continue to cook 5 minutes more for medium doneness.
3. Slice the steak against the grain into ¼-inch-thick strips.
4. Serve with salsa on the side.
1 pound flank steak
3 cloves garlic, minced
2 tablespoons olive oil
IP Sea Salt and freshly ground black pepper
Tomato salsa
Directions
1. Marinate flank steak in garlic, olive oil, salt, and pepper to taste for at least 30 minutes and up to overnight.
2. Heat a grill or sauté pan and sear steak about 3 minutes on each side, or until browned. Then lower heat, cover pan, and continue to cook 5 minutes more for medium doneness.
3. Slice the steak against the grain into ¼-inch-thick strips.
4. Serve with salsa on the side.
Thursday, August 26, 2010
ROW: Feta Chicken With Greek Vegetables
INGREDIENTS
1 bunch asparagus, trimmed and peeled
1 tablespoon olive oil
2 whole bone-in, skinless chicken breasts, split crosswise
1 medium onion, thinly sliced
3 cloves garlic, finely chopped
8 plum tomatoes, quartered
1 medium eggplant, cut into 1-inch pieces
2 cups fresh spinach
1/4 cup crumbled lowfat feta
2 tablespoons chopped fresh oregano
PREPARATION
1. Heat oven to 375°.
2. Blanch asparagus in a large pot of boiling salted water until crisp-tender, 2 to 3 minutes.
3. Drain stalks and plunge in a bowl of ice water. Drain again and pat dry; set aside.
4. Heat oil in a 6- to 8-qt heavy-bottomed ovenproof pot over medium-high heat.
5. Season chicken with salt and pepper and add to pot.
6. Cover and cook, turning once, until slightly brown, 5 to 8 minutes.
7. Stir in garlic; replace lid and cook until soft, 4 minutes.
8. Stir in tomatoes and eggplant. Replace lid, place pot in oven and cook until eggplant is tender, about 18 minutes.
9. Remove pot from oven and stir in asparagus and spinach; sprinkle with feta. Replace lid and let rest 15 minutes.
10. Stir in oregano and season with salt and pepper.
11. Garnish with onions (raw)
1 bunch asparagus, trimmed and peeled
1 tablespoon olive oil
2 whole bone-in, skinless chicken breasts, split crosswise
1 medium onion, thinly sliced
3 cloves garlic, finely chopped
8 plum tomatoes, quartered
1 medium eggplant, cut into 1-inch pieces
2 cups fresh spinach
1/4 cup crumbled lowfat feta
2 tablespoons chopped fresh oregano
PREPARATION
1. Heat oven to 375°.
2. Blanch asparagus in a large pot of boiling salted water until crisp-tender, 2 to 3 minutes.
3. Drain stalks and plunge in a bowl of ice water. Drain again and pat dry; set aside.
4. Heat oil in a 6- to 8-qt heavy-bottomed ovenproof pot over medium-high heat.
5. Season chicken with salt and pepper and add to pot.
6. Cover and cook, turning once, until slightly brown, 5 to 8 minutes.
7. Stir in garlic; replace lid and cook until soft, 4 minutes.
8. Stir in tomatoes and eggplant. Replace lid, place pot in oven and cook until eggplant is tender, about 18 minutes.
9. Remove pot from oven and stir in asparagus and spinach; sprinkle with feta. Replace lid and let rest 15 minutes.
10. Stir in oregano and season with salt and pepper.
11. Garnish with onions (raw)
Sunday, August 15, 2010
ROW: Grilled Turkey Salad
INGREDIENTS
1 Pound TURKEY BREAST TENDERLOINS or CUTLETS, grilled
12 to 16 cherry tomatoes, cut in half
12 to 16 small mushrooms, cut in half
1 small red onion, peeled, thinly sliced, separated into rings
1 medium sweet red pepper, cored, seeded and cut into long thin strips
1/2 cup parsley, coarsely chopped
1/3 to 1/2 cup Dijon mustard dressing, commercial or homemade*
4 cups torn mixed salad greens, chilled and divided
coarsely ground black pepper
DIRECTIONS
1. With a sharp knife, cut grilled turkey across the grain into 1-1/2 " x 1/4" strips.
2. In a large bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper strips and parsley.
4. Add Dijon dressing, tossing lightly to coat turkey and vegetables thoroughly.
5. Arrange about 1 cup crisp torn mixed salad greens on each of 4 small dinner plates.
6. Spoon the turkey mixture onto lettuce-lined plates, dividing evenly.
7. Sprinkle each salad lightly with coarsely ground black pepper.
Homemade Dijon Dressing
1/3 cup white wine vinegar
1-1/2 teaspoon prepared Dijon-style mustard
1/2 teaspoon garlic juice or 1 garlic clove, peeled and minced
1/2 teaspoon splenda or stevia
Salt and pepper to taste
2/3 cup olive oil
1. Whisk the first 5 ingredients listed above in a small bowl.
2. Gradually whisk oil into mixture until thickened and thoroughly blended.
3. Store covered in an airtight container in the refrigerator for up to 1 month.
1 Pound TURKEY BREAST TENDERLOINS or CUTLETS, grilled
12 to 16 cherry tomatoes, cut in half
12 to 16 small mushrooms, cut in half
1 small red onion, peeled, thinly sliced, separated into rings
1 medium sweet red pepper, cored, seeded and cut into long thin strips
1/2 cup parsley, coarsely chopped
1/3 to 1/2 cup Dijon mustard dressing, commercial or homemade*
4 cups torn mixed salad greens, chilled and divided
coarsely ground black pepper
DIRECTIONS
1. With a sharp knife, cut grilled turkey across the grain into 1-1/2 " x 1/4" strips.
2. In a large bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper strips and parsley.
4. Add Dijon dressing, tossing lightly to coat turkey and vegetables thoroughly.
5. Arrange about 1 cup crisp torn mixed salad greens on each of 4 small dinner plates.
6. Spoon the turkey mixture onto lettuce-lined plates, dividing evenly.
7. Sprinkle each salad lightly with coarsely ground black pepper.
Homemade Dijon Dressing
1/3 cup white wine vinegar
1-1/2 teaspoon prepared Dijon-style mustard
1/2 teaspoon garlic juice or 1 garlic clove, peeled and minced
1/2 teaspoon splenda or stevia
Salt and pepper to taste
2/3 cup olive oil
1. Whisk the first 5 ingredients listed above in a small bowl.
2. Gradually whisk oil into mixture until thickened and thoroughly blended.
3. Store covered in an airtight container in the refrigerator for up to 1 month.
Wednesday, July 21, 2010
ROW: Salmon Florentine
INGREDIENTS
2 packages (10 oz each) frozen spinach, thawed
1 tablespoon olive oil
1/4 cup minced shallots
2 teaspoons minced garlic
2 tomatoes, chopped
1/2 teaspoon salt, plus more to taste
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 PRESIDENTS Fat Free Feta cheese
4 skinless salmon fillets (6 oz each), rinsed and patted dry
PREPARATION
1. Heat oven to 350°.
2. Squeeze spinach of all excess liquid. Set aside.
3. Heat oil in a large skillet over medium heat.
4. Add shallots; cook, stirring, until soft, about 3 minutes.
5. Add garlic; cook 1 minute more.
6. Add spinach, tomatoes, salt, pepper flakes and pepper; cook, stirring, 2 minutes more.
7. Remove from heat; let cool about 15 minutes. Add feta; stir to combine. Season with salt and pepper.
8. Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet.
9. Place fillets on a rimmed baking sheet or in a glass baking dish; bake until cooked through, 15 minutes.
2 packages (10 oz each) frozen spinach, thawed
1 tablespoon olive oil
1/4 cup minced shallots
2 teaspoons minced garlic
2 tomatoes, chopped
1/2 teaspoon salt, plus more to taste
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 PRESIDENTS Fat Free Feta cheese
4 skinless salmon fillets (6 oz each), rinsed and patted dry
PREPARATION
1. Heat oven to 350°.
2. Squeeze spinach of all excess liquid. Set aside.
3. Heat oil in a large skillet over medium heat.
4. Add shallots; cook, stirring, until soft, about 3 minutes.
5. Add garlic; cook 1 minute more.
6. Add spinach, tomatoes, salt, pepper flakes and pepper; cook, stirring, 2 minutes more.
7. Remove from heat; let cool about 15 minutes. Add feta; stir to combine. Season with salt and pepper.
8. Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet.
9. Place fillets on a rimmed baking sheet or in a glass baking dish; bake until cooked through, 15 minutes.
Tuesday, July 13, 2010
Jerk Chicken
INGREDIENTS
1/2 Scotch bonnet chile
2 cloves garlic, minced
3/4 cup finely chopped green onions
1/4 teaspoon black pepper
1/2 teaspoons sea salt
4 boneless, skinless chicken breasts (about 5 oz each)
1 tablespoon olive oil
8 cups mesclun or mixed salad greens
1 cup shredded cucumber
3 tablespoons fresh lemon juice
PREPARATION
1. Finely mince chile (wear gloves when handling); combine with garlic, green onions, allspice, black pepper and salt.
2. Rub mixture thoroughly on both sides of chicken. Heat oil in a large nonstick skillet over medium-high heat.
3. Cook chicken until no longer pink in center, about 4 minutes per side.
4. Toss together mesclun, cucumber and lemon juice; divide among 4 plates. Top greens with chicken and serve.
1/2 Scotch bonnet chile
2 cloves garlic, minced
3/4 cup finely chopped green onions
1/4 teaspoon black pepper
1/2 teaspoons sea salt
4 boneless, skinless chicken breasts (about 5 oz each)
1 tablespoon olive oil
8 cups mesclun or mixed salad greens
1 cup shredded cucumber
3 tablespoons fresh lemon juice
PREPARATION
1. Finely mince chile (wear gloves when handling); combine with garlic, green onions, allspice, black pepper and salt.
2. Rub mixture thoroughly on both sides of chicken. Heat oil in a large nonstick skillet over medium-high heat.
3. Cook chicken until no longer pink in center, about 4 minutes per side.
4. Toss together mesclun, cucumber and lemon juice; divide among 4 plates. Top greens with chicken and serve.
Tuesday, July 6, 2010
ROW: Basil and Garlic Stuffed Chicken Breasts
Ingredients
1/4 cup of PRESIDENTS fat free Feta Cheese (found @ shoppers food and safeway)
2 tablespoons snipped fresh basil
1 tablespoon olive oil
2 cloves garlic, minced
4 skinless, boneless chicken breast halves
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
1 tablespoon olive oil
Directions
In a small bowl combine PRESIDENTS fat free feta cheese, basil, 1 tablespoon olive oil, and garlic; set aside.
Place each chicken breast half between 2 pieces of plastic wrap.
Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness.
Remove plastic wrap.
Spread cheese mixture on chicken.
Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks.
For sauce, in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside.
For a charcoal grill, arrange medium-hot coals around a drip pan.
Test for medium heat above pan. Place chicken on the grill rack over drip pan.
Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170°F), brushing occasionally with sauce the last 10 minutes of grilling.
(For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.)
1/4 cup of PRESIDENTS fat free Feta Cheese (found @ shoppers food and safeway)
2 tablespoons snipped fresh basil
1 tablespoon olive oil
2 cloves garlic, minced
4 skinless, boneless chicken breast halves
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
1 tablespoon olive oil
Directions
In a small bowl combine PRESIDENTS fat free feta cheese, basil, 1 tablespoon olive oil, and garlic; set aside.
Place each chicken breast half between 2 pieces of plastic wrap.
Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness.
Remove plastic wrap.
Spread cheese mixture on chicken.
Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks.
For sauce, in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside.
For a charcoal grill, arrange medium-hot coals around a drip pan.
Test for medium heat above pan. Place chicken on the grill rack over drip pan.
Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170°F), brushing occasionally with sauce the last 10 minutes of grilling.
(For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.)
Tuesday, June 29, 2010
ROW: Asian Broiled Tilapia
INGREDIENTS
•4 tilapia fillets (about 6 ounces each)
•1/4 cup low sodium soy sauce
•3 large cloves garlic minced
•2 tablespoons sugar
•1 teaspoon finely chopped ginger
•Juice of 1lime
•Dash red pepper flakes
DIRECTIONS
1. Combine all ingredients (except the tilapia fillets) in a suitable baking pan, that will hold fish fillets in a single layer. Mix well.
2. Add the tilapia fillets, turn to coat and let fish sit 30 minutes. Turn at least another time in marinade during the half hour.
3. Heat broiler, setting rack closet to broiler. Broil 5 minutes, turn the pan around and broil another 5 minutes or until fish opaque throughout. Watch fish carefully so it does not burn when broiled.
4. Spoon the pan sauce over the tilapia fillets.
5. Serve the broiled tilapia with cooked rice and baked squash.
•4 tilapia fillets (about 6 ounces each)
•1/4 cup low sodium soy sauce
•3 large cloves garlic minced
•2 tablespoons sugar
•1 teaspoon finely chopped ginger
•Juice of 1lime
•Dash red pepper flakes
DIRECTIONS
1. Combine all ingredients (except the tilapia fillets) in a suitable baking pan, that will hold fish fillets in a single layer. Mix well.
2. Add the tilapia fillets, turn to coat and let fish sit 30 minutes. Turn at least another time in marinade during the half hour.
3. Heat broiler, setting rack closet to broiler. Broil 5 minutes, turn the pan around and broil another 5 minutes or until fish opaque throughout. Watch fish carefully so it does not burn when broiled.
4. Spoon the pan sauce over the tilapia fillets.
5. Serve the broiled tilapia with cooked rice and baked squash.
Tuesday, June 22, 2010
ROW: Garlic-Rosemary Roast Chicken
INGREDIENTS
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tablespoons fresh rosemary, finely chopped, plus sprigs for garnish
1 teaspoon Ideal Protein salt
1 roasting chicken (6-7 lb)
Kitchen twine
1 lemon, sliced (optional)
PREPARATION
1. Heat oven to 400°.
2. Lightly coat a roasting pan and rack with cooking spray.
3. Combine garlic, rosemary and salt in a bowl.
4. Remove giblets and neck from chicken; trim off fat.
5. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin. Tuck wing tips under back of chicken; tie ends of drumsticks together with twine.
6. Season with additional salt and black pepper; place breast side up in pan.
7. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 3/4 hours.
8. Let stand 10 minutes before carving (remove skin).
9. Garnish with rosemary sprigs and lemon slices, if desired, and serve.
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tablespoons fresh rosemary, finely chopped, plus sprigs for garnish
1 teaspoon Ideal Protein salt
1 roasting chicken (6-7 lb)
Kitchen twine
1 lemon, sliced (optional)
PREPARATION
1. Heat oven to 400°.
2. Lightly coat a roasting pan and rack with cooking spray.
3. Combine garlic, rosemary and salt in a bowl.
4. Remove giblets and neck from chicken; trim off fat.
5. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin. Tuck wing tips under back of chicken; tie ends of drumsticks together with twine.
6. Season with additional salt and black pepper; place breast side up in pan.
7. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 3/4 hours.
8. Let stand 10 minutes before carving (remove skin).
9. Garnish with rosemary sprigs and lemon slices, if desired, and serve.
Tuesday, June 15, 2010
ROW: Chicken, Charred Tomato & Broccoli Salad
Ingredients
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
Tuesday, June 8, 2010
ROW: Chile-Garlic Shrimp
INGREDIENTS
2 teaspoons extra-virgin olive oil
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
DIRECTIONS
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat.
5. Transfer to a platter or divide equally among 8 small plates.
6. Sprinkle with parsley, add salt to taste and serve.
2 teaspoons extra-virgin olive oil
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
DIRECTIONS
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat.
5. Transfer to a platter or divide equally among 8 small plates.
6. Sprinkle with parsley, add salt to taste and serve.
Tuesday, June 1, 2010
ROW: Egg-cellent Asparagus Salad
Ingredients
8 asparagus spears
2 tsp olive oil
1 garlic clove
2 cups mixed greens
1 hard boiled egg
1 tbsp white wine vinegar
Salt
Pepper
Directions
1. Cut 8 asparagus spears into 2-inch pieces.
2. Saute with 2 teaspoons olive oil and 1 minced garlic clove.
3. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
8 asparagus spears
2 tsp olive oil
1 garlic clove
2 cups mixed greens
1 hard boiled egg
1 tbsp white wine vinegar
Salt
Pepper
Directions
1. Cut 8 asparagus spears into 2-inch pieces.
2. Saute with 2 teaspoons olive oil and 1 minced garlic clove.
3. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
Tuesday, May 25, 2010
ROW: Seared Salmon with Cherry Tomato Sauce
Ingredients
3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 pint cherry tomatoes
1 bay leaf
4 (4- to 6-ounce) salmon fillets, skin removed, or shrimp
Sea salt
Freshly ground black pepper
Directions
•Heat 1 tablespoon oil in a medium skillet over medium heat.
•Add the garlic and cook for 1 minute.
•Add the tomatoes and bay leaf and cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.
•Cover, keep warm.
•Season salmon on both sides with salt and pepper.
•Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat until hot, but not smoking.
•Add the salmon fillets and cook, for 3 minutes.
•Turn and cook until the fish flakes easily with a fork, 4 to 5 minutes more.
•Transfer to a serving plate, top with the sauce, and serve.
3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 pint cherry tomatoes
1 bay leaf
4 (4- to 6-ounce) salmon fillets, skin removed, or shrimp
Sea salt
Freshly ground black pepper
Directions
•Heat 1 tablespoon oil in a medium skillet over medium heat.
•Add the garlic and cook for 1 minute.
•Add the tomatoes and bay leaf and cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.
•Cover, keep warm.
•Season salmon on both sides with salt and pepper.
•Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat until hot, but not smoking.
•Add the salmon fillets and cook, for 3 minutes.
•Turn and cook until the fish flakes easily with a fork, 4 to 5 minutes more.
•Transfer to a serving plate, top with the sauce, and serve.
Tuesday, May 18, 2010
ROW: Warm Chicken Salad with Dijon Dressing
Ingredients
2 cups ripe cherry tomatoes
1 teaspoon olive oil
1/2 garlic clove, crushed
Salt
4 skinless chicken breasts, cooked
Salad greens
2 red onions, halved, then cut lengthwise into thin wedges
Dressing
1/3 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon garlic paste
1 tablespoon red pepper/chili paste
Apple Cider Vinegar
Directions
1. Preheat oven to 400 degrees F.
2. Toss tomatoes with 1 teaspoon olive oil, crushed garlic, and salt; put on a baking sheet.
3. Roast until slightly charred and starting to collapse.
4. Cool at room temperature.
5. In a salad bowl, beat dressing ingredients together with a fork.
6. Pull the chicken into long chunks; add to bowl.
7. Add salad greens and onions; toss to coat.
8. Put on plates, add the tomatoes, and serve.
2 cups ripe cherry tomatoes
1 teaspoon olive oil
1/2 garlic clove, crushed
Salt
4 skinless chicken breasts, cooked
Salad greens
2 red onions, halved, then cut lengthwise into thin wedges
Dressing
1/3 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon garlic paste
1 tablespoon red pepper/chili paste
Apple Cider Vinegar
Directions
1. Preheat oven to 400 degrees F.
2. Toss tomatoes with 1 teaspoon olive oil, crushed garlic, and salt; put on a baking sheet.
3. Roast until slightly charred and starting to collapse.
4. Cool at room temperature.
5. In a salad bowl, beat dressing ingredients together with a fork.
6. Pull the chicken into long chunks; add to bowl.
7. Add salad greens and onions; toss to coat.
8. Put on plates, add the tomatoes, and serve.
Tuesday, May 11, 2010
ROW: Sauteed Broccoli and Spinach
INGREDIENTS
3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
3 cups broccoli florets
Sea salt
Freshly ground black pepper
4 cups baby spinach
DIRECTIONS
•Heat the oil in a medium skillet over medium heat.
•Cook the garlic for 1 minute.
•Increase the heat to medium-high.
•Add the broccoli, salt, and pepper.
•Cook the broccoli until almost tender, 6 to 8 minutes, then add the spinach.
•Cook, tossing to combine, until the spinach has wilted, about 3 minutes more.
**Note: You can add chicken, steak, or shrimp to this recipe**
3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
3 cups broccoli florets
Sea salt
Freshly ground black pepper
4 cups baby spinach
DIRECTIONS
•Heat the oil in a medium skillet over medium heat.
•Cook the garlic for 1 minute.
•Increase the heat to medium-high.
•Add the broccoli, salt, and pepper.
•Cook the broccoli until almost tender, 6 to 8 minutes, then add the spinach.
•Cook, tossing to combine, until the spinach has wilted, about 3 minutes more.
**Note: You can add chicken, steak, or shrimp to this recipe**
Tuesday, May 4, 2010
ROW: Chile-Garlic Shrimp
INGREDIENTS
2 teaspoons extra-virgin olive oil (preferably Spanish)
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
PREPARATION
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat. Sprinkle with parsley, add salt to taste and serve.
2 teaspoons extra-virgin olive oil (preferably Spanish)
10 cloves garlic, thinly sliced
2 lbs large shrimp, shelled and deveined
2 dried red chiles (plus more for garnish, if desired)
2 teaspoons chopped fresh parsley
PREPARATION
1. Heat oil in a medium sauté pan over high heat.
2. Sauté garlic until browned, about 2 minutes.
3. Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.
4. Remove from heat. Sprinkle with parsley, add salt to taste and serve.
Tuesday, April 27, 2010
ROW: Marinated Flank Steak
Ingredients
1 1 1/2- to 2-pound beef flank steak
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
3 cloves garlic, minced (1 1/2 teaspoons)
1 1/2 teaspoons paprika
1 teaspoon sea salt
1 teaspoon crushed red pepper
1 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
Directions
1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl, stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.
2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for at least an hour, or overnight.
3. If you're using a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. (If you're using a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and cook as above.)
4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.
1 1 1/2- to 2-pound beef flank steak
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
3 cloves garlic, minced (1 1/2 teaspoons)
1 1/2 teaspoons paprika
1 teaspoon sea salt
1 teaspoon crushed red pepper
1 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
Directions
1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl, stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.
2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for at least an hour, or overnight.
3. If you're using a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. (If you're using a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and cook as above.)
4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.
Tuesday, April 20, 2010
ROW: Broiled Spice-Rubbed Salmon
Ingredients
6 4-ounce fresh or frozen skinless, boneless salmon fillets, about 1 inch thick
1 tablespoon sweet paprika
1 tablespoon smoked paprika or ground ancho chile pepper
1 tablespoon chili powder
1 teaspoon kosher salt
1 teaspoon garlic powder
1 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
3 tablespoons extra-virgin olive oil
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Set aside.
2. In a small bowl, combine sweet paprika, smoked paprika or ground ancho chile, chili powder, kosher salt, garlic powder, black pepper, cumin, and oregano. Transfer spice mixture to a piece of waxed paper. Gently roll fish fillets in spice mixture to coat.
3. Brush about half of the olive oil in the bottom of a broiler pan or 15"10"1" baking pan.
Place fish fillets in prepared pan; turn any thin portions under to make uniform thickness. Drizzle tops of fish with remaining olive oil. Broil fish 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Carefully turn once halfway through broiling.
6 4-ounce fresh or frozen skinless, boneless salmon fillets, about 1 inch thick
1 tablespoon sweet paprika
1 tablespoon smoked paprika or ground ancho chile pepper
1 tablespoon chili powder
1 teaspoon kosher salt
1 teaspoon garlic powder
1 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
3 tablespoons extra-virgin olive oil
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Set aside.
2. In a small bowl, combine sweet paprika, smoked paprika or ground ancho chile, chili powder, kosher salt, garlic powder, black pepper, cumin, and oregano. Transfer spice mixture to a piece of waxed paper. Gently roll fish fillets in spice mixture to coat.
3. Brush about half of the olive oil in the bottom of a broiler pan or 15"10"1" baking pan.
Place fish fillets in prepared pan; turn any thin portions under to make uniform thickness. Drizzle tops of fish with remaining olive oil. Broil fish 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Carefully turn once halfway through broiling.
Friday, April 16, 2010
And the weight just keeps coming off...
Congrats to our dieters with a combined weight loss of over 700 pounds and 700 inches!
Share the gift of health with a friend - Don't forget about our Ideal Rewards Program.
**Refer a friend, family member or anyone you feel could benefit from the program
**He/she signs up for a consult and/or workshop and begins Phase 1 of Ideal Protein
**You get a free box of food (est. value $27.00)...it's that simple!
Again, congratulations to all of you for your continued excellence!~~
Share the gift of health with a friend - Don't forget about our Ideal Rewards Program.
**Refer a friend, family member or anyone you feel could benefit from the program
**He/she signs up for a consult and/or workshop and begins Phase 1 of Ideal Protein
**You get a free box of food (est. value $27.00)...it's that simple!
Again, congratulations to all of you for your continued excellence!~~
Tuesday, April 13, 2010
ROW - Sirloin Burgers with Roasted Garlic & Rosemary
Ingredients
1 whole bulb garlic
1 pound ground sirloin
1 zucchini, ends trimmed and coarsely grated
2 tbsp fresh rosemary, chopped
1/2 tsp salt
1/2 tsp cracked black pepper
4 tomato slices
4 red onion slices
1 chopped head of romaine lettuce
Directions
1. Preheat oven to 400°F.
2. Wrap garlic in foil, place in oven, and roast for 45 minutes until tender.
3. When cool enough to handle, peel away the foil and squeeze cloves from papery skin.
4. Transfer to a large bowl and add sirloin, zucchini, rosemary, salt and cracked pepper. Mix well to combine.
5. Shape the mixture into 4 equal patties.
6. Preheat grill or broiler.
7. Grill or broil burgers (if broiling, use a baking sheet) for 5 minutes per side so the patties are medium-done.
8. Arrange the burgers with tomato and onion on top of the bed of lettuce.
1 whole bulb garlic
1 pound ground sirloin
1 zucchini, ends trimmed and coarsely grated
2 tbsp fresh rosemary, chopped
1/2 tsp salt
1/2 tsp cracked black pepper
4 tomato slices
4 red onion slices
1 chopped head of romaine lettuce
Directions
1. Preheat oven to 400°F.
2. Wrap garlic in foil, place in oven, and roast for 45 minutes until tender.
3. When cool enough to handle, peel away the foil and squeeze cloves from papery skin.
4. Transfer to a large bowl and add sirloin, zucchini, rosemary, salt and cracked pepper. Mix well to combine.
5. Shape the mixture into 4 equal patties.
6. Preheat grill or broiler.
7. Grill or broil burgers (if broiling, use a baking sheet) for 5 minutes per side so the patties are medium-done.
8. Arrange the burgers with tomato and onion on top of the bed of lettuce.
Wednesday, April 7, 2010
ROW - Herb-Stuffed Grilled Chicken With Spinach And Tomatoes
Ingredients
2 cups flat-leaf parsley leaves, lightly packed
1 tablespoon fresh thyme leaves
Zest of 2 lemons
2 cloves garlic, peeled and minced
1/4 teaspoon salt
Pinch black pepper
4 3- to 4ounce boneless, skinless chicken breasts (about 1 3/4 pounds total)
Cooking spray
1/4 teaspoon salt
1 pint cherry tomatoes
1 tablespoon olive oil
1 1/2 pounds spinach leaves, stems trimmed (or baby spinach)
Directions
>Heat grill or grill pan on medium-high heat. Finely chop parsley and thyme together and combine with zest, minced garlic, 1/4 teaspoon salt and pepper. Stir, then set aside.
>Cut a pocket in each chicken breast by slicing in half lengthwise, but don't slice all the way through. Divide herbs among chicken breasts and stuff each pocket. Use a toothpick to pierce the open side together.
>Spray chicken with cooking spray and sprinkle breasts with remaining 1/4 teaspoon salt. Arrange on grill or grill pan and cook 6-7 minutes on each side.
>While cooking chicken, add cherry tomatoes to grill or grill pan alongside; cook 5-6 minutes, turning occasionally.
>Meanwhile, heat olive oil in a medium skillet over medium-high heat and add half of the spinach. Cook until wilted, then add to the remaining fresh spinach in a bowl and toss with olive oil vinaigrette (olive oil, apple cider vinegar and lemon juice). Add grilled tomatoes to mixture, toss and serve with chicken.
2 cups flat-leaf parsley leaves, lightly packed
1 tablespoon fresh thyme leaves
Zest of 2 lemons
2 cloves garlic, peeled and minced
1/4 teaspoon salt
Pinch black pepper
4 3- to 4ounce boneless, skinless chicken breasts (about 1 3/4 pounds total)
Cooking spray
1/4 teaspoon salt
1 pint cherry tomatoes
1 tablespoon olive oil
1 1/2 pounds spinach leaves, stems trimmed (or baby spinach)
Directions
>Heat grill or grill pan on medium-high heat. Finely chop parsley and thyme together and combine with zest, minced garlic, 1/4 teaspoon salt and pepper. Stir, then set aside.
>Cut a pocket in each chicken breast by slicing in half lengthwise, but don't slice all the way through. Divide herbs among chicken breasts and stuff each pocket. Use a toothpick to pierce the open side together.
>Spray chicken with cooking spray and sprinkle breasts with remaining 1/4 teaspoon salt. Arrange on grill or grill pan and cook 6-7 minutes on each side.
>While cooking chicken, add cherry tomatoes to grill or grill pan alongside; cook 5-6 minutes, turning occasionally.
>Meanwhile, heat olive oil in a medium skillet over medium-high heat and add half of the spinach. Cook until wilted, then add to the remaining fresh spinach in a bowl and toss with olive oil vinaigrette (olive oil, apple cider vinegar and lemon juice). Add grilled tomatoes to mixture, toss and serve with chicken.
Wednesday, March 31, 2010
Spring Is Here - ROW - Chicken, Charred Tomato & Broccoli Salad
Well it has been a little more than a week since our last recipe. We just wanted your taste buds to anticipate the goodness that is yet to come!!!
Now this recipe is measured out to serve 6 people, so share it with your family and friends.
Chicken, Charred Tomato & Broccoli Salad
Ingredients:
2 pounds boneless, skinless chicken breasts, trimmed, or 3 1/2 cups shredded cooked chicken breast (skip Step 1)
5 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons extra-virgin olive oil, divided
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions:
Step 1
Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
Step 2
Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
Step 3
Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
Step 4
Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
Step 5
Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
Step 6
Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
**Note - Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.**
Now this recipe is measured out to serve 6 people, so share it with your family and friends.
Chicken, Charred Tomato & Broccoli Salad
Ingredients:
2 pounds boneless, skinless chicken breasts, trimmed, or 3 1/2 cups shredded cooked chicken breast (skip Step 1)
5 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons extra-virgin olive oil, divided
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions:
Step 1
Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
Step 2
Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
Step 3
Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
Step 4
Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
Step 5
Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
Step 6
Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
**Note - Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.**
Tuesday, March 16, 2010
ROW: Grilled or Broiled Ginger Tenderloin Roast
To keep up with our recipes for the changing weather and more people using the grill, I thought that I would share this delicious pork tenderloin recipe with everyone! This will serve you and whomever else you decide to share it with.
Grilled or Broiled Ginger Tenderloin Roast
Ingredients:
1 (2 pound) pork tenderloin roast
2 cloves garlic, minced
1 teaspoon grated ginger
1/3 cup low sodium soy sauce
2 tablespoons of splenda
2 tablespoons of water
1 tablespoon extra-virgin olive oil
Directions:
1. Trim the tenderloin roast of fat and silverskin. Score the meat at various points across the width of the tenderloin and set aside.
2. Place roast in a large Ziploc bag or container and set into a shallow dish. In a small bowl, combine garlic, ginger, soy sauce, sugar, water, and olive oil; pour mixture over pork roast and close bag. Marinate in the refrigerator several hours or overnight, turning roast occasionally to distribute marinade. Drain, discarding marinade. Bring roast to room temperature before cooking.
3. Preheat barbecue grill. Place roast onto hot grill; close the lid and grill for 7 minutes. Turn the roast over, close the lid, and grill for another 6 minutes. Turn off the heat (keep the lid closed) and continue to cook the pork for another 5 minutes. After 5 minutes, insert an instant-read meat thermometer into thickest part of the roast. Temperature should read 145 to 150 degrees F. (if not, close the lid and let the pork continue to roast).
**If broiling, set the broiler on its medium setting (If no medium setting, use the high setting and make sure that your broiler tray is atleast 5 inches from the flame/heat element). Cook the pork until done, turning the pork as you would if it was on the grill.**
I recommend pairing this dish with a nice side of mixed roasted vegetables and a mixed salad with a litle dressing.
As always, if you want some of my own secret dressing mixes just send me an e-mail!!
Grilled or Broiled Ginger Tenderloin Roast
Ingredients:
1 (2 pound) pork tenderloin roast
2 cloves garlic, minced
1 teaspoon grated ginger
1/3 cup low sodium soy sauce
2 tablespoons of splenda
2 tablespoons of water
1 tablespoon extra-virgin olive oil
Directions:
1. Trim the tenderloin roast of fat and silverskin. Score the meat at various points across the width of the tenderloin and set aside.
2. Place roast in a large Ziploc bag or container and set into a shallow dish. In a small bowl, combine garlic, ginger, soy sauce, sugar, water, and olive oil; pour mixture over pork roast and close bag. Marinate in the refrigerator several hours or overnight, turning roast occasionally to distribute marinade. Drain, discarding marinade. Bring roast to room temperature before cooking.
3. Preheat barbecue grill. Place roast onto hot grill; close the lid and grill for 7 minutes. Turn the roast over, close the lid, and grill for another 6 minutes. Turn off the heat (keep the lid closed) and continue to cook the pork for another 5 minutes. After 5 minutes, insert an instant-read meat thermometer into thickest part of the roast. Temperature should read 145 to 150 degrees F. (if not, close the lid and let the pork continue to roast).
**If broiling, set the broiler on its medium setting (If no medium setting, use the high setting and make sure that your broiler tray is atleast 5 inches from the flame/heat element). Cook the pork until done, turning the pork as you would if it was on the grill.**
I recommend pairing this dish with a nice side of mixed roasted vegetables and a mixed salad with a litle dressing.
As always, if you want some of my own secret dressing mixes just send me an e-mail!!
Wednesday, March 10, 2010
ROW: Jalapeno-Citrus Chicken...Yum!!!
To keep the spatula turning (ok, so my kitchen puns are not all that great!!), I give to you this weeks recipe. It is definitely a meal to help with spring and summer being right around the corner.
Jalapeno-Citrus Chicken (This serves 4)
4 Boneless skinless chicken breasts
2 Jalapeno peppers; seeded
1/4 cup Chopped cilantro
1 lemon, juiced
4 cloves Garlic
1 teaspoon Ground cumin
1/2 teaspoon Sea Salt
1/2 teaspoon Ground black pepper
2 tablespoons Olive oil
Combine marinade ingredients in blender. Marinate chicken in refrigerator for 24 hours. Remove chicken from marinade. Do not wipe. Bake, saute, broil or grill. Enjoy!
For my own personal preferences, I enjoy this grilled and broiled along with a mixture of grilled veggies. The possibilities of food variations are endless
Bon Apetite!
Jalapeno-Citrus Chicken (This serves 4)
4 Boneless skinless chicken breasts
2 Jalapeno peppers; seeded
1/4 cup Chopped cilantro
1 lemon, juiced
4 cloves Garlic
1 teaspoon Ground cumin
1/2 teaspoon Sea Salt
1/2 teaspoon Ground black pepper
2 tablespoons Olive oil
Combine marinade ingredients in blender. Marinate chicken in refrigerator for 24 hours. Remove chicken from marinade. Do not wipe. Bake, saute, broil or grill. Enjoy!
For my own personal preferences, I enjoy this grilled and broiled along with a mixture of grilled veggies. The possibilities of food variations are endless
Bon Apetite!
Thursday, March 4, 2010
They just keep falling off...
The pounds and inches that is!!
Total Weight Lost: 436 pounds
Total Inches Lost: 446.25"
The last figures as of 2.16.10 were:
Weight: 309 pounds
Inches: 308"
It is truly amazing to see these numbers climb higher each week. The team here at ASWC is extremely proud of our dieters for all of their current and future weight loss accomplishments.
As always... Let's Keep It Going!!!
Total Weight Lost: 436 pounds
Total Inches Lost: 446.25"
The last figures as of 2.16.10 were:
Weight: 309 pounds
Inches: 308"
It is truly amazing to see these numbers climb higher each week. The team here at ASWC is extremely proud of our dieters for all of their current and future weight loss accomplishments.
As always... Let's Keep It Going!!!
Tuesday, March 2, 2010
New Recipe of The Week
Please enjoy the new recipe of the week. A dieter in Colorado was kind enough to share this with me. It is quite delicious!!!
Lemon Glazed Shrimp Salad
Ingredients:
1 Tbsp E.V.O.O
7 oz shrimp, peeled & deveined
1/2 c fresh lemon juice
1/2 c cider vinegar
1/2 c splenda
1/2 tsp crushed red pepper
1 jalapeno, trimmed, seeded & thinly sliced
2 c baby arugula (or other field green)
1/2 c thinly sliced red pepper
1/2 c lightly blanched asparagus, cut into bite size lengths
Directions:
1. Heat oil in a medium skillet over high heat; add shrimp and cook 1 minute. Stir in lemon juice & cook 3 - 4 minutes or until shrimp are cooked through. Using tongs, transfer shrimp to a plate. Add vinegar, splenda, crushed red pepper & jalapeno to skillet; bring to a boil and cook 4 - 5 minutes or until reduced by half, then remove from heat and set aside
2. Place field greens, red pepper & asparagus in a large bowl; toss gently with some of the dressing & season with salt & pepper to taste.
3. Top the salad with the cooked shrimp & drizzle with the warm vinaigrette
Lemon Glazed Shrimp Salad
Ingredients:
1 Tbsp E.V.O.O
7 oz shrimp, peeled & deveined
1/2 c fresh lemon juice
1/2 c cider vinegar
1/2 c splenda
1/2 tsp crushed red pepper
1 jalapeno, trimmed, seeded & thinly sliced
2 c baby arugula (or other field green)
1/2 c thinly sliced red pepper
1/2 c lightly blanched asparagus, cut into bite size lengths
Directions:
1. Heat oil in a medium skillet over high heat; add shrimp and cook 1 minute. Stir in lemon juice & cook 3 - 4 minutes or until shrimp are cooked through. Using tongs, transfer shrimp to a plate. Add vinegar, splenda, crushed red pepper & jalapeno to skillet; bring to a boil and cook 4 - 5 minutes or until reduced by half, then remove from heat and set aside
2. Place field greens, red pepper & asparagus in a large bowl; toss gently with some of the dressing & season with salt & pepper to taste.
3. Top the salad with the cooked shrimp & drizzle with the warm vinaigrette
Monday, February 22, 2010
Support Group Meetings
Your ASWC Team is working hard to lock in good dates for our support group meetings. The next gathering will be on Tuesday, March 2nd @ 7pm.
Please feel free to bring food/drink packets that you might want to swap with other participants. We encourage this!!!
**If Tuesday's are bad for you, please let us know and we will make every effort possible to accommodate your evening schedules**
Also, if you haven't attended one of our workshops, please attempt to make it. It is very informational and the support of our dieters shines through and helps others make the choice to change their lifestyle as well.
Please feel free to bring food/drink packets that you might want to swap with other participants. We encourage this!!!
**If Tuesday's are bad for you, please let us know and we will make every effort possible to accommodate your evening schedules**
Also, if you haven't attended one of our workshops, please attempt to make it. It is very informational and the support of our dieters shines through and helps others make the choice to change their lifestyle as well.
Recipe of The Week 2/22-2/28
This recipe comes to me courtesy of a fantastic IP Participant. I myself can't wait to try it!
Buffalo Chicken Recipe (makes 2 servings)
10 oz bone-less, skin-less chicken breast (or use 10oz can of chicken breast)
1/4 cup Emeril's hot wing sauce
1/4 cup Walden Farm's Blue Cheese Dressing
2 tsp white vinegar
For fresh chicken breast: Boil chicken in water. Let cool. Pull apart meat (kind of like pulled pork or chicken salad).
For canned chicken: break apart
Mix wing sauce, blue cheese dressing and vinegar. Add in chicken and stir well. Place in oven safe dish, cover and bake at 400 until hot and creamy (will dry out or burn if not watched).
Serve on a bed of lettuce with red onion, celery. Other veggies that go well in the salad are red cabbage, mushrooms and tomatoes.
Second serving can be warmed in microwave.
If you are reading this and wondering to yourself, if I can't have dressing, then why is she tempting us with the Walden Farms listed above?
I have an answer for that! Walden Farms makes a variety of Carb/Calorie/Sugar/Gluten Free products that accomodate the necessity of condiments. Some of their products can be found in the local grocery store and of course, via the web. I've found that you can order them a little cheaper thru www.netrition.com.
If you have your own recipe to share, feel free to post it!!
Buffalo Chicken Recipe (makes 2 servings)
10 oz bone-less, skin-less chicken breast (or use 10oz can of chicken breast)
1/4 cup Emeril's hot wing sauce
1/4 cup Walden Farm's Blue Cheese Dressing
2 tsp white vinegar
For fresh chicken breast: Boil chicken in water. Let cool. Pull apart meat (kind of like pulled pork or chicken salad).
For canned chicken: break apart
Mix wing sauce, blue cheese dressing and vinegar. Add in chicken and stir well. Place in oven safe dish, cover and bake at 400 until hot and creamy (will dry out or burn if not watched).
Serve on a bed of lettuce with red onion, celery. Other veggies that go well in the salad are red cabbage, mushrooms and tomatoes.
Second serving can be warmed in microwave.
If you are reading this and wondering to yourself, if I can't have dressing, then why is she tempting us with the Walden Farms listed above?
I have an answer for that! Walden Farms makes a variety of Carb/Calorie/Sugar/Gluten Free products that accomodate the necessity of condiments. Some of their products can be found in the local grocery store and of course, via the web. I've found that you can order them a little cheaper thru www.netrition.com.
If you have your own recipe to share, feel free to post it!!
Thursday, February 18, 2010
Incredible Numbers
Well, we've gone and done it...
As of 2.16.10
Total Group Weight: 309 lbs.
Total Group Inches: 308"
Congratulations on a continued job well done!!
Don't forget about your opportunity to earn FREE food with our Ideal Rewards Program
Here's How It Works
-Refer a friend, family member or anyone else you feel would benefit from the Ideal Protein Program
-He or she meets with our weight loss consultant and signs up to begin Phase 1
-You've earned a free box of food (est. value $27.00)
As of 2.16.10
Total Group Weight: 309 lbs.
Total Group Inches: 308"
Congratulations on a continued job well done!!
Don't forget about your opportunity to earn FREE food with our Ideal Rewards Program
Here's How It Works
-Refer a friend, family member or anyone else you feel would benefit from the Ideal Protein Program
-He or she meets with our weight loss consultant and signs up to begin Phase 1
-You've earned a free box of food (est. value $27.00)
Sunday, February 14, 2010
Recipe of The Week
So here is a recipe that I came across and tweaked to make it compliant for all of our dieters.
Beef & Greens
Serves 1
Ingredients:
5 oz Beef (tenderized & cut in to strips)
2 c Select veggies, chopped (celery, zucchini, peppers, bok choy)
1 Romaine Heart
Marinade:
1 tsp olive oil
1/2 tbsp low sodium soy sauce
1/4 tbsp apple cider vinegar
1 green onion, chopped
splash of beef stock
red pepper flakes (to taste)
garlic powder (to taste)
onion powder (to taste)
1-2 packets of splenda
Directions:
Put beef in a ziploc bag & add marinade ingredients. Let the beef mixture sit in the refridgerator for at least 4 hours
Spray skillet with Olive Oil Spray, add beef & marinade mixture, cook until browned. In the meantime steam chopped veggies for approx 5 mins. Add to skillet once meat is browned.
Mix around and add chopped romaine heart just before serving. – let wilt.
Sprinkle with remaining days salt if available
*add extra beef stock to skillet if beef/veggie mixture is dry
*You can also substitute the beef and beef stock in this recipe with 5oz of chicken and chicken stock
If you have recipes of your own that you have created, please share them with us!!
Beef & Greens
Serves 1
Ingredients:
5 oz Beef (tenderized & cut in to strips)
2 c Select veggies, chopped (celery, zucchini, peppers, bok choy)
1 Romaine Heart
Marinade:
1 tsp olive oil
1/2 tbsp low sodium soy sauce
1/4 tbsp apple cider vinegar
1 green onion, chopped
splash of beef stock
red pepper flakes (to taste)
garlic powder (to taste)
onion powder (to taste)
1-2 packets of splenda
Directions:
Put beef in a ziploc bag & add marinade ingredients. Let the beef mixture sit in the refridgerator for at least 4 hours
Spray skillet with Olive Oil Spray, add beef & marinade mixture, cook until browned. In the meantime steam chopped veggies for approx 5 mins. Add to skillet once meat is browned.
Mix around and add chopped romaine heart just before serving. – let wilt.
Sprinkle with remaining days salt if available
*add extra beef stock to skillet if beef/veggie mixture is dry
*You can also substitute the beef and beef stock in this recipe with 5oz of chicken and chicken stock
If you have recipes of your own that you have created, please share them with us!!
Tuesday, February 9, 2010
We're off and running!!!
As promised, our blog space is off and running!
The ASWC Team would like to thank You, the dieter, for your dedication and commitment to making a big change in your life through the Ideal Protein Program.
Now that the blog is up, here is the plan:
*Each week we're going to feature a "Recipe of the Week"
*Updates on all of our Ideal Protein events
*Offer a FAQ Forum
What we're asking of you:
*Give us your feedback
*Share your likes and dislikes with current and potential dieters
*Share your own recipes
Coming Soon: new photos, the Buddy System and new Ideal Protein Products!!!
The ASWC Team would like to thank You, the dieter, for your dedication and commitment to making a big change in your life through the Ideal Protein Program.
Now that the blog is up, here is the plan:
*Each week we're going to feature a "Recipe of the Week"
*Updates on all of our Ideal Protein events
*Offer a FAQ Forum
What we're asking of you:
*Give us your feedback
*Share your likes and dislikes with current and potential dieters
*Share your own recipes
Coming Soon: new photos, the Buddy System and new Ideal Protein Products!!!
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