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One Should Eat To Live, Not Live To Eat...-Thomas Edison
Apr 07, 2011
Today’s mid-afternoon post includes some tasty additions to yesterday’s post consisting of the beginning of our Fitness Mastermind’s Favorite Fit Recipes! Like we said yesterday, we STRONGLY encourage you to “comment” with any additions, moderations to the meals, and/or questions concerning the recipes! Just because something looks&sounds good, doesn’t mean it tastes good! Fill us in on some of your favorites!
Top 3 Nutrition Quotes YOU Submitted (THANKS!):
· "Veggies are a must on a diet. I suggest carrot cake, zucchini bread, & pumpkin pie." –J.Davis
· “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” -Thomas Edison
· “Whether you think you can, or you think you can’t, you are probably right.” – Henry Ford
We’ll go ahead & dive right in! Here are our top recipes for today. Enjoy!
Fitness Mastermind’s Favorite Fit Recipes:
· April 6 Recipes-Content:
o Quick Chicken & Veggie Bowl
o Garden Salad With Citrus Vinaigrette
o Blueberry Orange Parfaits
This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6
Here's what you need:
· 2 cups wild rice, cooked
· 1 Tablespoon sesame oil
· 1 sweet potato, halved and thinly sliced
· 1/2 cup red onion, thinly sliced
· 1 cup mushroom, sliced
· 1 Tablespoon ginger root, minced
· 3 cloves garlic, minced
· 2 Tablespoons mirin (rice cooking wine)
· 2 Tablespoons soy sauce
· 1 Tablespoon toasted sesame oil
· 1 teaspoon corn starch
· 1/2 teaspoon crushed red pepper
· 2 cups green beans, chopped
· 4 cups chicken breast, cooked and cubed
Cooking Instructions:
1. In a large saucepan place the sesame oil over medium heat
2. Add the sweet potato, onion, mushroom, ginger and garlic
3. Sauté for 5 minutes
4. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper
5. Set aside
6. Add the green beans and chicken into the pan and continue to cook for 2 minutes
7. Pour the soy sauce mixture in and mix until fully incorporated
8. Cook for another 3 minutes
9. Serve over wild rice
Number of Servings: 1 serving equals…
|
Calories |
299 kcals |
Fiber |
2 g |
|
Fat |
8g |
Protein |
33g |
|
Carbohydrates |
23 g |
Sodium |
171mg |
|
Saturated Fat |
2 g |
|
|
Garden Salad With Citrus Vinaigrette
Yield: 4 servings (serving size= 1cup)
Here's what you need:
Ingredients
· Vinaigrette:
o 3 tablespoons fresh orange juice
o 1 ½ tablespoons fresh lime juice
o 2 ½ teaspoons extra-virgin olive oil
o 2 teaspoons honey
o 1 teaspoon red wine vinegar
o ¼ teaspoon salt
o 1/8 teaspoon freshly ground black pepper
· Salad:
o 1 ½ cups (1 x ¼ -inch) julienne-cut zucchini
o 1 ½ cups (1 x ¼ -inch) julienne-cut yellow squash
o 1 cup fresh corn kernels (about 2 ears)
o 2 tablespoons finely chopped red onion
o 1 tablespoon finely chopped fresh flat-leaf parsley
o 1 tablespoon finely chopped fresh basil
Preparation Instructions
1. To prepare vinaigrette:
a. combine the first 7 ingredients, stirring with a whisk
2. To prepare salad:
a. Combine zucchini and remaining ingredients in a large bowl
b. Add vinaigrette; toss well
c. Cover and chill
Yield: 4 servings (serving size= 1cup)
|
Calories |
101 kcals |
Fiber |
3.6 g |
|
Fat |
3.4 g |
Protein |
2.6g |
|
Carbohydrates |
17.4 g |
Sodium |
154mg |
|
Saturated Fat |
0.5 g |
Cholesterol |
0.0 mg |
|
Calcium |
30mg |
Iron |
0.8 mg |
Blueberry Orange Parfaits
This snack comes together in a few minutes if you purchase orange sections from the refrigerated part of the produce section. To make ahead, prepare parfaits and refrigerate, covered, for up to four hours; sprinkle with wheat germ just before serving. Place in a small jar with lid for easy transport and storage.
Yield: 4 servings (serving size= 1parfait)
Here's what you need:
Ingredients
· 1 ½ tablespoons Demerara or turbinado sugar
· ½ teaspoon grated orange rind
· 2x (7-ounce) containers reduced-fat plain Greek-style yogurt
· 2x cups of fresh blueberries
· 2x cups orange sections (about 2 large)
· ¼ cup wheat germ
Preparation
1. Combine first 3 ingredients in a small bowl, stirring until blended
2. Spoon ¼ cup blueberries into each of 4 tall glasses
3. Spoon about 2 ½ tablespoons yogurt mixture over blueberries in each glass
4. Add ¼ cup orange to each serving
5. Repeat layers with remaining blueberries, yogurt mixture, and orange
6. Sprinkle 1 tablespoon wheat germ over each serving
7. Serve immediately
Nutritional Information
|
Calories |
186 kcals |
Fiber |
4.2 g |
|
Fat |
3 g |
Protein |
11.8 g |
|
Carbohydrates |
31.9 g |
Sodium |
34 mg |
|
Saturated Fat |
1.6 g |
Cholesterol |
5 mg |
|
Calcium |
125 mg |
Iron |
1 mg |
There’s three more great fit & healthy recipes to help get you started in providing variety and tastiness in your meal planning! Give them a try and please do let us know what you think! We look forward to hearing from you.
Again, we welcome your additions, moderations, as well as questions concerning the recipes. We will add your recipes posted/commented to our list via the Fit in the Rock Blog as well (upon your approval of course).
Also be sure to let Fitness Mastermind know if you need assistance from a Professional in determining your exact nutritional needs, as well as how to provide tasty variety in your meal planning while ensuring adequate caloric requirements are being met.
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
