I EAT A SALAD EVERY DAY!! REALLY? 
 
You need about 20-26 grams of protein per meal...4-6oz of chicken; or 5 to 6 boiled eggs! Today we have 
Chicken and boiled eggs on top of dark green salad with my favorite vegetables (green & black olives, red peppers, spinach, arugula, mushrooms, onions, carrots..etc) If you want to eat a salad for a meal....it should have substance....all veggies and a high fat dressing isnt ideal for a meal.

Turkey Meatballs and Sauteed Green Beans

MEATBALLS
1lb package of ground turkey
1/2 cup of oatmeal
1/2 cup of chopped baby spinach (you can use frozen spinach but make sure its drained very well)
1/2 onion, finely chopped
1/4 cup reduced fat Parmesan cheese.
3 egg whites
2 cloves of minced garlic
1/2 tsp of salt and ground pepper

Preheat oven to 400 degrees. Combine all ingredients in a medium size bowl. I find using my hands works best. Shape meatballs into balls and place on a non-stick baking sheet. Bake for 10 minutes, flip and bake another 10 minutes or until browned.  
 
GREEN BEANS

Take one package of Fresh French Green beans (Walmart has the beans that can be steamed in the bag).
2 cloves of minced Garlic
2 PAM cooking spray
Sesame seeds (optional)

Steam Green beans for 2 minutes...so the beans are green and slightly crunchy.
Blanch beans by immediately plunging them into ice water to stop the cooking process. When the vegetables are completely cool, remove them from the ice bath and drain on the towel-lined plate.

Heat PAM in 12-inch nonstick skillet over medium heat until just smoking. Add beans and cook til spotted brown, stir occasionally. When beans are done, remove from heat and sprinkle with sesame seeds. Serve immediately

Another addition is to cut up red peppers and sautee them with the beans. Also, I use a WOK to cook my beans instead of a skillet.

Chipotle Spice Shrimp on Quinoa

1/2 lb uncooked shrimp. peeled and deveined

2 T. Tomato paste

1 1/2 tsp of water

1/2 T. extra virgin olive oil

1/2 T. minced garlic

1/2 T Mrs. Dash Salt Free Chipotle seasoning.(The recipe calls for Chipotle Chili Powder...but I couldn't find it so I substituted with Dash...still soooo good)

1/2 T fresh Oregano, chopped (dried Oregano works too)

1. Rinse shrimp in cold water. Pat dry

2. For marinade, whisk together tomato paste, water, and oil. Add garlic, Mrs. Dash (or chili powder) and oregano.

3. toss shrimp in a bowl with marinade. make sure that shrimp is fully covered with...refrigerate.

4. Cooking options may vary...you can grill shrimp on skewers for 3 to 4 minutes. I tossed mine in a hot wok for 5 minutes...until shrimp is fully cooked.  (cooking time will vary). Serve immediately.

Make Quinoa according to box directions....

WHAT IS QUINOA:

This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. Once its bitter coating has been soaked or steamed off, the seeds are easily prepared and can be served in recipes where rice, wheat, corn or other grains are used. The benefits of quinoa are as plentiful as its culinary uses. Here are a few of the roles quinoa can play in a healthy diet:

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Perfect for vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source. 

2. Dieter’s Dream

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Shrimp and Scallop Pasta

12 oz Whole Wheat ANGEL HAIR Pasta
1 bag of Frozen SHRIMP (I used the pre-cooked shrimp from Walmart)
1 bag of Frozen Scallops (Same section that I found the shrimp)
4oz FAT FREE CREAM CHEESE
1/2 CUP fat free PARMESAN
5 CLOVES GARLIC
2 CUPS OF SLICED MUSHROOMS (FRESH)
1/4 CUP CHOPPED GREEN
1/2 CUP FAT FREE,LOW SODIUM CHICKEN BROTH

COOK pasta AS DIRECTED ON PACKAGE.
HEAT SKILLET, PUT IN GARLIC, ONIONS, SHRIMP, AND MUSHROOMS AND SHRIMP.FRY 1-2 MINUTES.ADD CREAM CHEESE AND CHICKEN BROTH, COOK-STIR 3 TO 4 MINUTES, UNTIL CREAM CHEESE IS MELTED AND MIXTURE IS WELL BLENDED. ADD PARMESAN CHEESE, STIR. DRAIN PASTA PLACE IN LARGE BOWL, ADD SHRIMP MIXTURE, STIR WELL AND SERVE.

Protein Power Cookies

Healthy Power Cookies


1 3/4 cups oatmeal
4 scoops  Vanilla whey powder
6 egg whites
2 tsp brown sugar substitute
1/2 cup apple sauce
1 tsp Vanilla extract
1/2 tsp of Cinnamon
1 tsp olive oil
1 tsp maple extract
1/2 cup raisins
1/2 cup of cranberries
3/4 cup of almonds
Directions: Pre-heat oven to 325, spoon into 10 cookies as you would for regular cookies, bake for 20 minutes. 13 grams of protein per cookie

Never Have Dry Chicken Again!!

I get asked all the time 'How can I cook my chicken without over drying it'? One of the reasons why people prefer fried chicken over baked is because its so easy to dry your chicken out!! Thanks to an article on bodybuilding.com...I can assure you that if you follow these steps, you will never have dry chicken again!!
Brining:
Brine works by allowing moisture to pass through the meat more easily.
This process adds moisture to chicken, infuses the meat with more flavor, and shortens cooking time. It's important to note that brined chicken will cook faster than chicken that has not been pre-treated, because water is a better conductor of heat than meat.
To create good brine, dissolve a half-cup of salt and a half-cup of brown sugar in a gallon of water.
Immerse the chicken completely in the solution and place it in the refrigerator right away. You may want to weight the chicken with a plate to keep it completely immersed. Let the chicken soak in the brine for 3 to 12 hours (I will usually let it soak overnight for best results)
Before cooking the chicken, make sure to rinse off the excess brine with fresh water and dry completely with paper towels. Brine works by allowing moisture to pass through the meat more easily.
This process adds moisture to chicken, infuses the meat with more flavor, and shortens cooking time. It's important to note that brined chicken will cook faster than chicken that has not been pre-treated, because water is a better conductor of heat than meat.
NOTE: kosher meats are salted during the process of koshering so they should not be brined.
**When I prepare brined meat, I am sure not to add any salt...the mixture, even though it has been rinsed off, infused the chicken with so much flavor that extra sodium is unnecessary. **

Crock Pot Jerk Chicken

A nice alternative to Jerk Chicken! Make sure you use the habenero and don't forget the vinager...I add extra ginger and garlic because I like strong flavors. I tried this recipe for my meal service and didn't have the correct ingredients...very disappointing. But when made rice and mixed with Brown rice...its fantastic!
Ingredients:

• 1 large onion, cut into 8 pieces
• 1 teaspoon ground ginger
• 1/2 to 1 habanero pepper, seeded, deveined, and finely minced (wear gloves)
• 1/2 teaspoon ground allspice
• 2 tablespoons dry mustard
• 1 teaspoon freshly ground black pepper
• 2 tablespoons balsamic vinegar
• 2 tablespoons lite soy sauce
• 2 cloves garlic, crushed and minced
• 3 to 4 pounds chicken breast

Preparation:

Combine onion and ginger in a food processor; process until finely chopped. Add remaining ingredients, except chicken, and pulse until well blended.
Place chicken in a 3 1/2- to 5-quart slow cooker and cover with sauce. Cover, set on low, and cook for 6 to 8 hours. or until chicken is tender (3 to 4 hours on high).
4 servings.