I’ve been busy training and stuffing my face becoming a
lean mean marathoning machine.
Come join the fun. You know you want to.
Everybody’s doing it.
Seriously.
Homemade Salmon Burger with Asian Slaw
(2 servings)
8 ounces fresh salmon
1/2 red onion – finely diced
1 teaspoon chives – chopped
1 Tablespoon wholegrain mustard
1 garlic clove – minced
1/4 teaspoon salt
1/2 teaspoon pepper
1 egg yolk
1 lemon – zested
2 teaspoons capers – chopped
Slaw:
1/2 cup Napa cabbage – shredded
1/2 cup carrot – shredded
1/2 cup red cabbage – shredded
Vinaigrette:
2 Tablespoons rice vinegar
1/4 cup soy sauce
1 Tablespoon honey
Poach salmon in salted water with half a lemon. In a medium-hot pan, saute red onion in olive oil for two minutes. Add chopped garlic. When salmon is cooked, drain and refrigerate along with cooked onion.
When salmon is cooled, add all ingredients (onion, chives, mustard, garlic, salt and pepper, egg and capers) together in a bowl and mix gently. Shape into appropriate portion-size burgers and chill until ready to serve.
To serve: Sear burgers in hot pan until browned. Place between whole-wheat buns with lettuce and tomato and the condiments of your choice. Toss slaw together with enough dressing to coat.
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High Protein Cheesecake
(serves 1)
3/4 cup of fat free cottage cheese
1/2 scoop of protein powder (vanilla flavor works best)
1 packet of Stevia or Splenda (optional)
1 tbsp sugar free instant pudding mix (cheesecake or vanilla flavor)
4-5 tbsp of fat free milk or water (helps thin out mixture)
Combine all the ingredients in a food processor or blender and mix for about 1 minute until smooth. Top with sliced almonds, strawberries, or nothing at all. Chill for 20 minutes. Enjoy!
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Protein Pancakes
(for me this serves 1)
1/2 cup old-fashioned oatmeal (uncooked)
1/4 cup low-fat/FF cottage cheese (or 1 scoop vanilla protein powder instead)
4-6 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
Mix together the oatmeal, cottage cheese, egg whites, vanilla extract, and cinnamon to make a batter. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned. You can top the pancake with a low-sugar/sugar-free syrup of your choice (I also use spray butter)
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PB Oatmeal Cookies
(makes 24 Cookies)
1/2 c natural PB crunchy or smooth
1 tsp ground cinnamon
1 egg white
1c rolled oats
1c oatflour
1/2 c Stevia or Splenda
1/4 c unsweetened applesauce
1 tsp baking powder
1/2 c raisins (optional)
water as needed
Mix dry stuff together. Mix wet stuff together. Combine both dry & wet (Hmmm, sounds kinda bad huh?). Spoon out 24 cookies on to sprayed baking sheet, bake 325 10-15 min. until done. Eat.
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Easy-peasy Healthy Pizza
Take one whole pita and spread one tablespoon of low fat pasta sauce on top. Add any meat topping you like (chopped chicken breast, shrimp, lean ground beef). Add chopped onions, mushrooms, pineapple (optional), spinach broccoli, etc. Sprinkle low fat Parmesan cheese, Italian spice, and fat free mozzarella on top. Broil for 5 minutes on high. MANGIA!
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Hummus with Toasted Pita Triangles
(makes about 2.5 cups)
2 cups cooked chickpeas, drained
1 tablespoon olive oil
2 teaspoons minced garlic
1 tablespoon tahini
2 tablespoons lemon juice (about 2 lemons)
Warm water
Salt and freshly ground pepper
2 scallions, sliced, for garnish
1 teaspoon toasted sesame seeds, for garnish
In a food processor, puree the chickpeas, olive oil, garlic, tahini, and lemon juice. Thin the puree with warm water until it is the consistency of a dip; season with salt and pepper. Mound the puree in a bowl, garnish with the sliced scallions and sprinkle with sesame seeds. Serve with Toasted Pita Triangles and raw vegetables (carrot and celery sticks, cucumber slices, bell pepper slices) for dipping.
Toasted Pita Triangles
4 pita breads
Nonfat cooking spray
Salt
Preheat the oven to 400 degrees. Cut each pita into eight pieces. Place the pieces on a nonstick baking sheet, spray with the cooking spray and sprinkle lightly with salt. Bake until crisp, about ten minutes. Cool slightly before serving.
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Sweet Potato Fries
(serves 4)
Nonfat cooking spray
2 tablespoons olive oil
1 teaspoon chopped garlic
1 tablespoon water
Juice of one lemon
1/2 teaspoon paprika
Dollop cayenne pepper
1 tablespoon chopped fresh rosemary
Salt and freshly ground pepper
2 large sweet potatoes, cut in wedges that are 1/2 inch wide
Preheat the oven to 400 degrees. Spray a nonstick baking sheet with cooking spray. In a medium mixing bowl, combine the olive oil, garlic, water, lemon juice, paprika, cayenne pepper, rosemary, salt, and pepper. Toss a few of the potato wedges at a time in the mixing bowl, coating each wedge separately. Arrange in one layer on the baking sheet and bake for 25 to 30 minutes until browned and fork-tender, turning the pan once or twice to ensure even browning.
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Chicken-Peppered “Steak”
(for me this serves 1)
6oz. ground chicken breast
1/4 cup cooked brown rice
5 tsp. minced fresh parsley, divided
1/2 tsp. salt
1 tsp. freshly ground black pepper
1/4 cup burgundy or other red wine
1 Tbsp. fresh-squeezed lemon juice
Nonstick cooking spray
In a large bowl, mix the chicken, rice, 4 tsp. parsley and salt. Form a 1-inch-thick, oval-shaped steak. Season with pepper and press it into steak on all sides. Spray a small nonstick pan with cooking spray and place over high heat. When hot, add steak. Sear steak on one side until browned, then flip and sear the other side. Reduce heat to medium and continue cooking until no longer pink inside (approximately 4-5 minutes per side). Remove steak from pan; cover to keep warm. Add wine to the pan and increase heat to high, scraping any pan drippings as liquid begins to boil. Continue to boil wine until reduced by half. Stir in lemon juice, then pour mixture over steak. Top with remaining parsley and serve!
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