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Archive for August, 2007

Healthy Recipe of the Week #6

Monday, August 27th, 2007

10 Minute Tossed Spinach and Chicken Power Salad

INGREDIENTS:

6 ounces baby spinach
1 cup canned chick peas (garbanzo beans), drained and rinsed
1 1/2 cups cooked white meat chicken, chopped
1/2 cup jarred roasted peppers, chopped
3 tomatoes, cut into wedges
3 hard boiled eggs- 1 whole egg and two whites cut into wedges

PREPARATION:

Place spinach in a large bowl, Toss spinach with chick peas, chicken, jarred peppers, tomatoes and eggs.
Toss again with a low fat or fat free dressing of your choice.
Serves 4.
Per Serving (with vinaigrette): Calories 227, Calories from Fat 59, Total Fat 8g (sat 1.2g), Cholesterol 48mg, Sodium 350mg, Carbohydrate 21.2g, Fiber 4.4g, Protein 34g

Comments (2)

Latest Comment: spinach is awesome!!!!

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Healthy Recipe of the Week #5

Thursday, August 23rd, 2007

ASIAN FISH ROLLS

INGREDIENTS:

4 5-ounce sole fillets (flounder is a good substitute)
2 tbsp reduced-sodium soy sauce
Juice of 1 large lemon
1 tsp freshly grated ginger
3 garlic cloves, crushed
1/4 cup fresh cilantro, finely chopped
1/4 cup Thai basil (regular is fine), finely chopped

PREPARATION:

Preheat oven to 400 degrees. Coat an 8-inch square glass baking dish with nonstick cooking spray. Rinse fillets and pat them dry.
In a small bowl, combine soy sauce, lemon, ginger, garlic, cilantro and basil.
Lay fillets skin side up (if skin is still on) and spread a quarter of the mixture along the length of the fish.
Starting from the narrow end, roll up each fillet and place seam down in the baking dish. Bake uncovered for 15-18 minutes or until the fish flakes easily with a fork. Serve with lemon wedges.
Per Serving: Calories 136, Calories from Fat 15, Total Fat 1.8g (sat 0.4g), Cholesterol 70mg, Sodium 383mg, Carbohydrate 2.7g, Fiber 0.4g, Protein 27.5g

Comments (1)

Latest Comment: Oh, yeah!!! I'll be tryin' this one!

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Posted in Training