Recipes

 

Power Pancakes

                   

1 cup whole grain pancake mix
½ cup dry Quaker 1- minute oats
4 tbsp wheat germ or flax                                                                                                                           handful of berries (blueberries, strawberries chopped)                                                                          add extra water to compensate for added ingredients

 

Super Salad

2 ½ cups fresh spinach or fresh lettuce
½ chopped carrot
1 cup chopped broccoli
½ diced fresh tomato
* Additional preferred vegetables
1 chopped cooked chicken breast, or 1 can tuna
1-2 tbsp favorite low-fat dressing

Be sure to wash all vegetables and cook chicken thoroughly.
Mix and serve.

 

After Work-out Shakes   

   

10-16 oz. Favorite fruit juice or frozen/ fresh fruit
30-35 g vanilla protein powder (I prefer whey protein after a workout because it is absorbed rapidly)
50 g complex carbohydrate powder ( Cytocarb and Waximaize are two good brands)
1 spoonful Metamucil ( psilium husk) orange flavor
10 g L-Glutamine
5 g creative

I also add 1 tspn of Red Lightning( antioxidant powder) and 1 tspn Green Lightning( condensed fruit/ vegetable powder). You can purchase them at Henrys or Whole Foods. You can also substitute ground up oatmeal for the complex carbo powder. Try adding a scoop of flax for a nice shot of omega-3s

Mix in blender or mixing cup. Enjoy 5-30 minutes after your workout.

* You may want to prepare this in advance and take it with you so you will have it ready

   when you are finished training

 

Teriyaki Chicken Bowl

    

1 chopped cooked chicken breast (skinless, boneless) Turkey breast is a good substitute.
½-1 cup cooked rice (I use long grain white rice)
½ cup chopped broccoli and half of a chopped carrot ( green onion, chinese cabbage optional)
1-2 tbsp teriyaki sauce

I sauté the vegetables in 1 tbsn of vegetable oil and  the teriyaki sauce. I then add the chicken breast and rice to the pan of vegetables. Sir all ingredients together Microwave or steam the broccoli to soften it.

Mix all ingredients in a bowl and serve. You can also make a large amount and store it for later.

Nutrition Facts:

Calories- 267
Carbohydrates- 77g
Fat- 3g
Protein- 34g
Cholesterol- 73 mg
Fiber- 2g

 

Ahi Fish Burgers     

1 pound fresh tuna steaks, finely diced

1/3 cup breadcrumbs, or panko crumbs
2 eggs
1 carrot, grated
1/2 cup onion, diced
1 tbsp olive oil
1 tbsp mayonnaise
1/2 cup fresh chives, chopped
garlic salt and freshly ground black pepper, to taste

Directions 

Combine the tuna, breadcrumbs, eggs, carrot, onion, mayonnaise, and chives in a large bowl. Season with garlic salt and black pepper, to taste, then make into patties.
In a skillet, over medium heat, heat the oil then add the patties, do not crowd. Cook, uncovered, for 10 minutes per side, or until they become a golden brown. Serve

Herbed Halibut      

 

1 (2 pound) filet of halibut
1 large lemon, cut into quarters
1 tsp garlic powder
1 tbsp dill weed
1 tsp sea salt
1 cup olive oil

Directions

Preheat the broiler and coat a broiling pan, or baking sheet with olive oil.
Rinse the fish, pat it dry then place on the pan. Brush with olive oil (or coat with olive oil cooking spray). Squeeze the juice from the lemon to cover the entire fillet, and season liberally; first with salt, then garlic, finally dill.
Place in the oven and broil for 15-20 minutes, until the fillet becomes opaque in color and can be flaked with a fork. Depending on the thickness of the filet, your broiling time may vary.

 

Blackened Tuna

1 1/2 pounds of fresh tuna steaks, about 1 in. thick
2 tbsp of Cajun seasoning
2 tbsp butter
2 tbsp olive oil
Roma tomatos and red onion (diced)

Directions 

First, coat the tuna, generously, with Cajun seasoning. Heat the butter and olive oil in a large sized skillet over a high heat. Then, when the oil is almost smoking, add the steaks to the pan. Cook them on, each side, for about 3-4 minutes (until blackened) Remove from heat when they've reached your desired doneness.

Turkey Enchiladas

¼ cup reduced-calorie tub margarine
1 cup chopped onion
1 cup chopped bell pepper
9 ounces diced cooked turkey
½ cup canned green chilies, drained and diced
¼ cup all purpose flour
2½ teaspoons low-sodium instant chicken broth mix
¼ cup plain nonfat yogurt
4½ ounces shredded cheddar cheese
12 6-inch flour tortillas

Directions

1. Preheat oven to 350 degrees F. Spray two 11-by 7-inch glass baking dishes with nonstick cooking spray; set aside
2. In small saucepan, melt 2 tablespoons of the margarine; sauté onion and green pepper 3 minutes, until softened. Stir in turkey and chilies; set aside
3. To prepare sauce, in small skillet, melt remaining 2 tablespoons margarine. Stir in flour. Add chicken broth and 2½ cups water; cook over medium heat, stirring constantly, about 5 minutes, until mixture is smooth. Reduce heat to low; cook 2 minutes longer. Whisk in yogurt and ½ cups of the cheese.
4. Pour ½ cup sauce into turkey mixture. Dip each tortilla, one at a time, into remaining sauce; fill each with about ¼ cup turkey mixture. Roll tortilla tightly and place seam side down in baking dish. Repeat with remaining tortillas and filling. Pour any remaining sauce over tortillas; sprinkle evenly with remaining cheese.
5. Bake until bubbly, 25 to 30 minutes.
6. Makes 6 servings Each Serving: (2 enchiladas)
Provides: 1 Fat; 2½ Proteins; ¾ Vegetable; 2 Breads; 50 Optional Calories

Pepper-Jack Turkey Burgers

3/4 pounds ground turkey breast
2 green onions, chopped
1 tbs low-sodium soy sauce
1/2 tbsp Worcestershire sauce
1 tbs ketchup
1/4 tsp each of coarse black pepper, garlic powder and cumin
1/3 cup shredded peppered monterey jack cheese
8 slices turkey bacon, cooked

Directions

Combine onions through spices in a large mixing bowl.
Add ground turkey and combine until mixed well, but not mashed to oblivion (no one likes tough turkey!!)
Stir shredded cheese throughout.
Shape into 4 patties, indenting the centers of each to fix the "burger bulge" (when they poof as they cook).
Grill until cooked through, about 6 mins a side.
Top each patty with 2 slices of cooked turkey bacon and serve on hearty rolls.

Slow Cook Low Fat Chili

1 pound ground turkey breast or very lean ground beef
1 large onion - finely chopped
5 oz pinto beans - rinsed and drained
8.5 oz corn rinsed and drained
15 oz tomato sauce
14.5 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp salt

Directions

cook beef in non stick skillet over medium heat until no longer pink.
transfer meat to crockpot, add remaining ingredients and stir until combined. cook on high for 4 hours.
8 servings, one cup per serving

 

Lemon Crusted Baked Halibut

4 halibut fillets (4-8 oz. each)
1/4 c. lemon juice
4 tsp. olive oil
2 tbsp. plain dried breadcrumbs
salt
fresh ground pepper
1/4 c. parsley
4-8 lemon wedges
lemon pepper seasoning

Directions

Preheat oven to 350
Spray baking pan with nonstick olive oil cooking spray
Rinse fillets in cool water, paper towel lightly to dry
Place fillets skin-side down on pan
Drizzle lemon juice onto fillets, then brush with the olive oil
Pat breadcrumbs, salt and pepper and a little lemon pepper seasoning onto fillets, making a light crust with the breadcrumbs and seasoning
Bake fish for 20-30 minutes until its nice and flaky
Add leftover lemon juice to the fish, spooning any juice in pan back onto fish
Sprinkle to taste with salt & pepper, lemon pepper seasoning and garnish with parsley

Chicken and Pasta Salad

4 chicken breast halves, skinless and boneless

8 oz pasta, rotini style
1 head romaine lettuce, diced
6 cherry tomatoes, diced
8 oz mozzarella cheese, cut into cubes
1 red onion, diced
steak seasoning, to taste

Directions

Preheat the grill at high heat. Season both sides of chicken with the steak seasoning.
Oil the grill grate, lightly, and grill chicken 6-8 minutes per side, (until juices run clear.) Remove from the heat, and cut into strips when cooled.
In the meantime, add the pasta to a large pot of lightly salted boiling water. Cook 8-10 minutes, until ‘al dente‘. Drain, and run under cold water to cool.
Combine the lettuce, tomatoes, cheese, and onion in a large bowl. Mix together with the cooled chicken and pasta then serve.

 

Hummus Wrap

1/3 cup hummus (store-bought is fine, I like Red Pepper)
8 thin slices of cucumber
1 cup loosely packed baby spinach
a few sprigs of fresh parsley
2 thin slices of red onion
8 quartered cherry tomatoes
1 flour wrap, pita bread round or flat bread

Directions

Spread the wrap with the hummus, or spoon into a pita pocket bread. Top with the cucumber, spinach, parsley, onion and tomatoes. Roll up, if using a wrap.

 

Asparagus Rice Salad

4 Tbsp balsamic or red wine vinegar
2 garlic cloves, slightly crushed
2 Tbsp chopped fresh thyme
Freshly ground black pepper
1 tsp salt
1 1/2 cups jasmine or basmati rice, cooked
1/2 cup asparagus, tough ends removed, chopped, blanched
1 smoked pork chop ( optional)
1/3 cup chopped green onions

Directions 

Combine the vinegar, garlic, thyme, pepper, and salt. Let stand 1-2 hours or more. Remove garlic.
Pan fry the pork chop so that it develops a little carmelization/becomes a little brown. Cut into small pieces when it's cool enough to handle.
Toss the rice, asparagus, pork chop and onions with the dressing. Season to taste with additional black pepper as desired.
Serve at room temperature.

© 2007, Complete Physique Personal Training