Tag Archives: Recipes

Chicken Breast with Feta & Artichoke Recipe

Healthy Eating, Nutrition, Recipes, , , , , ,

Here’s a Greek-inspired recipe that is just 207 calories per serving, featuring artichoke hearts, sundried tomatoes, and crumbled feta cheese! 

artichokeTotal Time: 1 hr. 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Servings: 8

Ingredients:

  • 1 cup nonfat plain yogurt
  • 4 cloves garlic, finely chopped
  • 3 Tbsp. chopped fresh oregano, divided use
  • 2 Tbsp. chopped fresh parsley, divided use
  • 1-1/2 tsp. fresh lemon juice
  • 1 tsp. ground black pepper
  • 8 (4-oz. each) raw chicken breasts, boneless, skinless
  • 1 cup crumbled feta cheese (about 5 oz.)
  • 1 medium tomato, chopped
  • 1/2 cup canned artichoke hearts, packed in water, drained
  • 1/2 cup sun-dried tomatoes, chopped, reconstituted in hot water for 10 minutes, drained
  • Nonstick cooking spray

Preparation:

  1. Combine yogurt, garlic, 2 Tbsp. oregano, 1 Tbsp. parsley, lemon juice, and pepper in a medium bowl; whisk to blend.
  2. Place chicken in a glass dish. Top with yogurt mixture. Marinate in the refrigerator, covered, turning once, for at least 1 hour or up to overnight.
  3. Preheat grill or broiler on high.
  4. Combine cheese, tomato, artichoke hearts, sun-dried tomatoes, remaining 1 Tbsp. oregano, and 1 remaining Tbsp.parsley in a large bowl; mix well. Set aside.
  5. Grill or broil chicken for 4 to 5 minutes on each side, or until no longer pink in the middle. Set aside.
  6. Heat oven 350° F.
  7. Place chicken on a baking pan lightly coated with spray. Top each piece with 1 rounded Tbsp. of cheese mixture. Bake for 5 to 8 minutes, or until the cheese is lightly browned.

Nutritional Information (per serving):

Calories: 207
Fat: 7 g
Cholesterol: 84 mg
Sodium: 662 mg
Carbs: 8 g
Fiber: 2 g
Sugars: 5g
Protein: 28 g

Pomegranate Salad with Walnuts & Cabbage

Healthy Eating, Recipes, Uncategorized, , , , ,

pomegranate-saladTotal Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
2 Tbsp. extra-virgin olive oil
3 Tbsp. apple cider vinegar
1 tsp. raw honey
1 dash sea salt
½ medium head cabbage, finely shredded (about 5 cups)
2 medium carrots, finely shredded
½ cup pomegranate seeds
¼ cup chopped raw walnuts
2 green onions, sliced thin
12 fresh cilantro sprigs, finely chopped

Preparation:
1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside.
2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):
Calories: 176
Fat: 12 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Carbohydrate: 16 g
Fiber: 5 g
Sugar: 10 g
Protein: 3 g

Mango Chicken Skewers Recipe

Healthy Eating, Recipes, , , , ,

 

  • 1 tsp. lime rind, gratedMango Chicken Skewers Recipe
  • 1/4 cup lime juice
  • 2 Tbsp. vegetable oil
  • 3 cloves garlic, minced
  • 2 tsp. chili powder
  • 1/2 tsp. salt
  • 1/4 tsp. cayenne pepper
  • 3 boneless, skinless chicken breasts
  • 2 tsp. honey
  • 2 mangoes
  • 1 sweet red pepper
  • 1 small red or sweet onion, cut into 1-inch chunks

In a small bowl, create marinade by whisking together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top, toss to coat, and let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) the skin. Gently push skin to turn inside out, and cut off the flesh. Chop any flesh left on pit. Core, seed, and cut red pepper into 3/4-inch pieces. Alternately thread mango, pepper, onion, and chicken pieces onto each of 8 skewers. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside (about 8 minutes). Makes 4 servings.

Preparation Time: 40 minutes
Cooking Time: 8 minutes

Nutritional Information: (per serving)
Calories: 225
Protein: 14 g
Fiber: 4 g
Carbs: 35 g
Fat Total: 8 g
Saturated Fat: 1 g

Chocolate & Vanilla Shakeology Parfait

Healthy Eating, Recipes, Shakeology, , , , , , , ,

Who says Shakeology always has to be served as a drink? Try this recipe for a tasty and healthier parfait to satisfy your taste buds, mind and body at breakfast time… or even at dessert-time too!

Chocolate & Vanilla Shakeology Parfait

 

Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: None
Servings: 1

 

Ingredients:

  • 1/2 cup nonfat Greek yogurt, divided use
  • 4 tsp. Chocolate Shakeology
  • 4 tsp. Vanilla Shakeology
  • 3 medium strawberries, chopped
  • 1/2 medium banana, chopped
  • 1 tsp. sliced raw almonds

Preparation:

  1. Combine 1/4 cup yogurt and Chocolate Shakeology in a small bowl; mix well. Set aside.
  2. Combine remaining 1/4 cup yogurt and Vanilla Shakeology in a small bowl; mix well. Set aside.
  3. Layer half chocolate yogurt mixture, vanilla yogurt mixture, strawberries, and banana in a medium dessert cup; repeat. Chill for 10 minutes; top with almonds and enjoy!

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
253 3 g 0 g 10 mg 210 mg 30 g 5 g 18 g 30 g

P90X/P90X2 Nutritional Information:

Protein Fruit Dairy
1 1 1/2


Body Beast Nutritional Information:

Fruit Protein Liquid Balanced Liquid Protein
1 1 1 1

Chicken Piccata Recipe

Healthy Eating, Recipes, , , , ,

One of my favorite dishes to make is Chicken Piccata. Chicken Piccata RecipeTry this recipe it out. After one bite, you’ll find it hard to believe that this flavorful, tender chicken piccata is good for you!

Total Time: 30 min.
Prep Time: 7 min.
Yield: 4 servings

Ingredients:
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. whole wheat flour
2 Tbsp. olive oil
1 clove garlic, finely chopped
2 Tbsp. fresh lemon juice
½ cup low-sodium, organic vegetable broth
6 Tbsp. capers
1 (14-oz.) can quartered artichoke hearts, packed in water, drained
2 cups sliced mushrooms

Preparation:
1. Place chicken in a resealable plastic bag. Add flour and seal. Shake to coat chicken.
2. Heat oil in a large skillet over medium-high heat.
3. Add chicken, cook for 3 minutes on each side, or until browned.
4. Add garlic; cook for 1 to 2 minutes or until tender.
5. Add lemon juice, broth, capers, artichoke hearts, and mushrooms; cook, turning chicken halfway through, for 12 to 15 minutes, or until chicken is no longer pink in the middle.

Nutritional Information (per serving):
Calories: 240
Fat: 10g
Saturated Fat: 2g
Cholesterol: 73mg
Sodium: 560mg
Carbohydrate: 10g
Fiber: 2g
Sugar: 3g
Protein: 27g

P90X/P90X2 Portions (per serving)
1 protein
½ fat
1 vegetable
½ condiment

Body Beast Portions (per serving)
3 proteins
1 fat
2 vegetables

 

Curried Quinoa & Peas with Cashews and Fresh Mango

Healthy Eating, Recipes, ,

Tempt your tastebuds with this delicately spiced quinoa dish. It gets sweetness from mangos and crunch from cashews.

curried-quinoa-peasTotal Time: 22 min.
Prep Time: 15 min.
Cooking Time: 7 min.
Preparation Difficulty: Super Easy!
Yield: 1 serving

Ingredients:
½ tsp. coconut oil (or olive oil)
¼ medium onion, finely chopped
1 very thin slice fresh ginger, peeled, finely chopped
½ clove garlic, finely chopped
¼ to ½ tsp. curry powder
1 dash Himalayan salt (or sea salt)
2/3 cup cooked quinoa
¼ cup frozen peas
3 Tbsp. coarsely chopped raw cashews (1 oz.)
2 Tbsp. chopped fresh cilantro
¼ medium ripe mango, chopped

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 minutes, or until translucent.
3. Add ginger, garlic, curry powder and salt; cook, stirring frequently, for 2 minutes, or until fragrant.
4. Add quinoa and peas; cook, stirring frequently, for 2 minutes, or until well mixed and heated through.
5. Remove from heat; let stand for 5 minutes.
6. Stir in cashews and cilantro; serve warm topped with mango.

Getting Fit Tip: 1 cup uncooked quinoa generally yields 3 cups cooked quinoa. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.

Nutritional Information (per serving):
Calories: 398
Fat: 18 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 339 mg
Carbohydrate: 51 g
Fiber: 7 g
Sugar: 12 g
Protein: 13 g

P90X/P90X2 Portions (per serving)
1 carb/legume & tuber
½ fruit
1 fat

Body Beast Portions (per serving)
2 starches
1 fruit
2 fat
½ legumes

*Recipe from Team Beachbody

Tropical Mango and Avocado Salad Recipe

Healthy Eating, Recipes, ,

This Tropical Mango and Avocado Salad is absolutely delicious! The combo of the tropical fruit and avocado makes this a refreshing summer salad. Add some grilled chicken or add it on top of grilled salmon and you’ll have a complete meal!

Tropical Mango & Avocado SaladTotal Time: 10 min.
Prep Time: 10 min.
Cooking Time: NONE! 🙂
Preparation Difficulty: Easy
Yield: 1 serving

Ingredients:
2 Tbsp. pineapple juice
1 Tbsp. apple cider vinegar
2 tsp.extra-virgin olive oil
1 Serrano chile, seeded and finely chopped
¼ tsp. chili powder
¼ tsp. ground cumin
¼ tsp. sea salt
¼ tsp. ground black pepper
½ medium mango, peeled, cubed
¼ medium avocado, cubed
½ cup fresh pineapple, cubed
½ cup jicama, cubed
4 oz. cooked boneless, skinless chicken breast, cooled and cut into bite-size pieces
2 Tbsp. fresh cilantro leaves, chopped

Preparation:
1. Combine pineapple juice, vinegar, oil, Serrano chile, chili powder, cumin, salt, and pepper in a small bowl. Mix well and set aside.
2. Place mango, avocado, pineapple, jicama, and chicken in a medium bowl. Drizzle with dressing and toss gently to blend.
3. Garnish with cilantro. Serve immediately.

Nutritional Information (per serving):
Calories: 409
Fat: 18g
Saturated Fat: 3g
Cholesterol: 72mg
Sodium: 674g
Carbohydrate: 36g
Fiber: 8g
Sugar Total: 25g
Protein: 29g

*Recipe from Team Beachbody

Coconut Paradise Recipe

Healthy Eating, Shakeology, , , , , ,

Love coconuts? Here’s a tasty Shakeology recipe to try:coconut-paradise

1 cup of skim milk
1 tsp of coconut extract
1 serving of Tropical Vegan Shakeology
1/2 cup of ice

Mix the ingredients in a blender until you have the desired consistency. Pour it into a fancy glass and garnish with a strawberry and shaved coconut flakes.

Getting Fit Tip:
Rather than using skim milk, use coconut milk. It’ll add more coconut flavor to the drink and has less calories! Also, rather than using coconut extract, blend in real coconuts! 🙂

Where Do I Get Shakeology?
If you don’t have Shakeology yet, you can get it here: Shakeology Website.