GARLIC BAKED CHICKEN W/ TUSCAN WHITE BEANS & GLAZED SWEET POTATO
Garlic Baked Chicken w/ Tuscan Style White Beans & Glazed Potatoes:
HOW:
NUTRIENTS:
Saturday, December 4, 2010
Thursday December 2nd, 2010
GREEK YOGURT W/CANTALOUPE & PUMPKIN SEEDS
Greek Yogurt w/ Cantaloupe & Pumpkin Seeds:
HOW:
NUTRIENTS:
Tuesday November 30th, 2010
CHICKEN & BROCCOLI WHOLE WHEAT PASTA BAKE
Chicken & Broccoli Whole Wheat Pasta Bake:
HOW:
NUTRIENTS:
Tuesday, November 30, 2010
Monday November 29th, 2010
CRISPY STUFFED PORK CHOPS W/ BROCCOLI
Crispy Stuffed Pork Chops w/ Broccoli:
1 Center-cut bone-in pork chop
1 oz. Goat Cheese
1/4 cup chopped spinach
1/8 cup chopped onion
4 diced garlic clove
2 Tbsp. Italian-style panko bread crumbs
1 1/2 Tbsp. Canola or vegetable oil
1 florett of broccoli (alt. 1 large bunch of asparagus, hard bottoms snapped off)
Kosher salt
HOW:
Preheat oven to 350 degrees. Cut a deep 2-inch slit into the side of the pork chop and stuff with cheese, onion, and spinach. Season the chops on both sides with salt, then coat them with the bread crumbs. In a lagre skillet, heat 1 Tbsp of oil over medium heat until hot but not smoking. Add the pork chops to the oil until the bread crumbs are golden brown on both sides. Roughly 3-4 minutes per side.
While the pork chops cook, cut up broccoli into individual florets. Place a pot on the stove and prepare to boil. Steam for 8-10 minutes preferred to how you like your broccoli. If you choose to use asparagus: Place washed spears on a large piece of aluminum foil, brushing with the remaining 1/2 tbsp. of oil, and season with salt to taste. Fold the foil around the spears to seal in a fairly tight package. Place the package on a cookie sheet in the oven and cook for 15-20 minutes.
Transfer the chops to an oven-safe dish and place diced garlic cloves on top. Drizzle with a little olive oil if desired. Finish cooking in the oven, about 10 minutes. Allow to cool for 10-15 minutes after removing from oven.
NUTRIENTS:
545 calories
54 g. protein
16 g. carbs
6 g. fiber
Sunday November 28th, 2010
PROTEIN PUMPKIN MUFFINS W/ FLAX SEED AND CLOVER HONEY
Protein Pumpkin Muffins w/ Flax Seed and Clover Honey:
Saturday November, 27th 2010
EGG MUFFINS
Egg Muffins:
8 oz chopped chicken or turkey breast (deli meat is okay if preferred)
8 eggs
2/3 cups of soy milk
1/2 grated/ shredded fat-free cheese (of choice)
1 diced green pepper
1/2 diced small onion
6 slices of turkey bacon, cooked
HOW:
Preheat oven to 350 degrees. Combine eggs and soy milk into a medium bowl and whisk together. Add a pinch of salt and pepper for taste. Coat a muffin tin with cooking spray and fill egg mixture 1/2 - 3/4 full. Drop a pinch of onion and green peper into each tin along with 1 Tbsp. of meat. Top with grated/ shredded cheese. Bake for 12-15 minutes, then cool. Top with crumpled turkey bacon (if preferred).
Subscribe to:
Posts (Atom)