Fitmotion Temecula Personal Training

Recipes from the Fitmotion Newsletter

Turkey Veggie Soup
Turkey Stuffed Bell Peppers
Poached Pears and Cottage Cheese
Chicken Quinoa Stir Fry
Spinach, Mango and Red Quinoa Salad with Chicken
Kale and Pinto Bean Soup
Garlic Asparagus
Breakfast Protein Parfait
Protein Pumpkin Pancakes
White Bean Hummus
Low Carb Pumpkin Muffins
Moroccan Stew
Spinach and Egg White Wrap
Herb-Coated Halibut with Zucchini and Whole Wheat Couscous
Grilled Bok Choy
Easy Turkey Wrap
Seasoned Ahi Steak
Rosemary Dijon Chicken
Chocolate Peanut Butter Protein Bars
Spicy Veggie Stir Fry
Simple Spaghetti Squash
Sunny Day Grilled Chicken
Summertime Shrimp Salad 
Turkey & Roasted Red Pepper Wraps w/ Tarragon Cream Cheese
Baked Cod with Lemon-Herb Crust and Parslied Potatoes
Fast and Healthy Fish Tacos



Turkey Veggie Soup

This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey.

Ingredients:
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey
  • 4 cups veggie broth
  • 1 (14.5oz) can stewed tomatoes
  • 1 (15oz) can white kidney beans, drained and rinsed
  • 4 ears of corn, kernels sliced off
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • dash of salt and freshly ground pepper
  1. In a large skillet heat the olive oil. Add garlic.
  2. Add chopped carrots, cover for 5 minutes.
  3. Add onions, celery and fennel. Sauté until soft
  4. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
  5. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Servings: 12

Nutritional Information: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

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Turkey Stuffed Bell Peppers

Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you're bored of eating healthy.  Your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

Ingredients:
  • 5 organic bell peppers
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 Tablespoons fresh basil, minced
  • 1 yellow onion, minced
  • 1 Tablespoon fresh rosemary, minced
  • 1 teaspoon dried parsley
  • dash of salt and pepper
  • 20 oz organic ground turkey, 99% fat free
  • 1 organic tomato, chopped
  • 3/4 cup spaghetti sauce
  • 1/4 cup shredded mozzarella cheese
  1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
  2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
  3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
  4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
  5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Servings: 5

Nutritional Information: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

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Poached Pears and Cottage Cheese

Here's a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.

Ingredients:
  • 4 cups fresh squeezed orange juice
  • 4 cups water
  • 1 (2 inch) piece fresh ginger, peeled
  • 6 whole cloves
  • 1 cinnamon stick
  • zest from an orange
  • 6 pears
  • 3 cups low fat cottage cheese
  1. Place all ingredients, except pears in a large saucepan over low heat.
  2. Wash, peel and core the pears. Use a small melon-baller to scoop out the core from the bottom of the pear.
  3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
  4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
  5. Serve each pear over 1/2 cup of cottage cheese.
Servings: 6

Nutritional Information: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

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Chicken Quinoa Stir Fry

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.

Ingredients:
  • 1 cups cooked quinoa
  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 1/2 red bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 ear of corn, kernels cut from cob
  • Handful of asparagus stalks, cut into 1 inch pieces
  • 2 cups baked chicken breast, cut into small cubes
  • 1 can of organic black beans, drained and rinsed
  • splash of lemon juice
  • splash of lime juice
  • dash of salt and pepper
  • splash of soy sauce
  • 1/4 cup fresh parsley, finely chopped
  1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
  2. Place a serving of quinoa on each plate and top it with the vegetable mix.
Servings: 4

Nutritional Information: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

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Spinach, Mango and Red Quinoa Salad with Chicken

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.

Ingredients:
  • 2 cups baby spinach
  • 1 small carrot, shredded
  • 2 Tablespoons red onion, minced
  • 1/4 cup red quinoa, cooked
  • 1/4 cup ripe mango, diced
  • 1 cup cooked chicken breast, diced
  • 2 Tablespoons low fat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)
Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Servings: 2

Nutritional Information: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

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Kale and Pinto Bean Soup

This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.

Ingredients:
  • 1 cup dried pinto beans
  • 1 large yellow onion
  • 1 Tablespoon olive oil
  • 4 cloves garlic, minced
  • 4 cups filtered water
  • 2 bouillon cubes
  • dash of freshly ground sea salt
  • dash of freshly ground pepper
  • 2 bay leaves
  • 2 teaspoons dried rosemary, crushed between your fingers
  • 5 large carrots, diced
  • 2 bunches kale, chopped
  1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
  2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
  3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
  4. Remove the bay leaves, add more salt and pepper if needed.
Servings: 10

Nutritional Information: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

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Garlic Asparagus

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.

Ingredients:
  • 1 bunch asparagus
  • 2 teaspoons olive oil
  • 1 1/2 Tablespoons garlic, minced
  • dash of salt and pepper
  • 2 teaspoons lemon juice
  1. Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
  2. In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
  3. Remove from oven and mix in the lemon juice. Serve and enjoy!
Servings: 4

Nutritional Information:One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein.

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Breakfast Protein Parfait

Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Ingredients:
  • 1/4 cup Greek Yogurt, plain, fat free
  • 1/4 cup low fat cottage cheese
  • 1 scoop high quality strawberry or vanilla protein powder
  • 1/4 cup fresh berries
  • 1 Tablespoon pecan pieces, toasted
  1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
  2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.
Servings: 1

Nutritional Information: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.


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Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

Ingredients:
  • 4 large eggs
  • 3/4 cup egg whites
  • 1 can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side.
Servings: 5

Nutritional Information: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

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White Bean Hummus

Use this white bean hummus as a snack or instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best body.

Ingredients:
  • 2 cans white beans, drained and rinsed
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup whole wheat bread crumbs
  • 1 Tablespoon Dijon mustard
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • dash of salt
  1. Throw everything into the food processor and blend until smooth and creamy.
  2. Spread onto bread or use as a dip for cut veggies.
Servings: 8

Nutritional Information: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

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Low Carb Pumpkin Muffins

Here's a muffin that isn't sugary, starchy or devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein.

Ingredients:
  • 1/2 cup coconut flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.
Servings: 12

Nutritional Information: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice.

Ingredients:
  • 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
  • 1 large size yellow onion, finely chopped
  • 2 large size red bell peppers, seeded and chopped
  • 2 or 3 garlic cloves, minced
  • 1 teaspoon agave nectar or pure maple syrup
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1 teaspoon grated or minced fresh ginger
  • 1/2 teaspoon saffron
  • 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
  • 1 can (15oz) diced tomatoes, undrained
  • 1 can (15oz) chickpeas drained and rinsed
  • Salt and pepper to taste
  1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
  2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
  3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
Servings: 6

Nutritional Information: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

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Spinach and Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!

Ingredients:
  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 3/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic
  3. and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  4. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  5. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Servings: 2

Nutritional Information: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

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Herb-Coated Halibut
with Zucchini and Whole Wheat Couscous


Not only is this meal delicious, it's also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.

Ingredients:
  • 6 scallions, chopped
  • 1 cup packed fresh cilantro
  • 1/2 cup packed fresh mint
  • 3 Tablespoons olive oil
  • 1 Tablespoon chopped, peeled fresh ginger
  • 3/4 teaspoon ground coriander
  • Salt and pepper to taste
  • 1 zucchini, cut into spears
  • 4 skinless fillets firm white fish
  • 1 cup dry whole-wheat couscous
  1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
  2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
  3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare couscous according to directions. Serve fish and zucchini over couscous.
Servings: 4

Nutritional Information: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

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Grilled Bok Choy

Ready to grill? Throw some bok choy on the BBQ to go with your main course. Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Ingredients:
  • 2 lbs bok choy
  • 1 Tablespoons olive oil
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 1 teaspoon seasoned salt
  1. Preheat grill and lightly oil the grate.
  2. In a small bowl combine the oil and seasonings. Mix well.
  3. Slice the bottom off the head of bok choy, and wash each stem.
  4. Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
  5. Transfer to platter and serve.
Servings: 6

Nutritional Information: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

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Easy Turkey Wrap

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It's ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!

Ingredients:
  • 1 sprouted grain tortilla, 6 inches
  • 1 Tablespoon low fat cream cheese
  • 1/4 cup tomato, chopped
  • 1 cup lettuce roughly chopped
  • 3oz lean turkey slices
  • dash of salt and pepper
Preparation:
  1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
  2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
  3. Cut in half and enjoy.
Servings: 1

Nutritional Information: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

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Seasoned Ahi Steak

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.

Ingredients:
  • 1 Tablespoon olive oil
  • 1/4 cup lemon juice
  • 4 cloves garlic, minced
  • 1 teaspoon red chili flakes
  • 2 Tablespoons cilantro, minced
  • dash of salt and pepper
  • 4 (6oz) ahi tuna steaks
Preparation:
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
  3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Servings: 4

Nutritional Information: One serving equals: 312 calories, 10g fat, 6g carbohydrate, 2g fiber and 50g protein.

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Rosemary Dijon Chicken

Ingredients:
  • 4 boneless skinless chicken breast halves
  • 1/4 cup Dijon mustard
  • 1/2 teaspoon dried rosemary leaves, crushed
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons fresh lemon juice
  • 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
  • Freshly ground black pepper
  • 2 tablespoons finely chopped fresh parsley
Preparation:
  1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish.
  2. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
  3. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
  4. Meanwhile, cook rice as directed.
  5. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
Servings: 4

Nutritional Information: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.

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Chocolate Peanut Butter Protein Bars

Ingredients:
  • 2 1/2 cups oats
  • 1/2 cup chocolate whey protein powder
  • 1 teaspoon cinnamon
  • 2 tablespoons organic peanut butter
  • 3 egg whites
  • 2 mashed bananas
  • 1 tablespoon honey
  • 4 tablespoons nonfat milk
Preparation:
  1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
  2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
  3. Spoon the mixture into the prepared pan.
  4. Place in the oven and bake for 15 minutes or until set.
  5. Remove from oven and allow to cool slightly before cutting into 8 bars.
Servings: 8 bars

Nutritional Information: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

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Spicy Veggie Stir Fry

Ingredients:
  • 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
  • 1 cup water
  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch
  • 1/2 teaspoon crushed red pepper flakes
  • 1 teaspoon oil
  • 1/4 cup chopped onion
  • 1 medium green bell pepper, cut into thin strips
  • 2 tablespoons water
  • 3 medium zucchini, halved lengthwise, thinly sliced
  • 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
  • 3 tomatoes cut into thin wedges.
Preparation:
  1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
  2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
  3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated.
  4. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Servings: 4

Nutritional Information: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

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Simple Spaghetti Squash

Ingredients:
  • 1 spaghetti squash
  • 1 Tablespoon dried basil
  • 1/2 teaspoon garlic salt
Preparation:
  1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
  2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
  3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
  4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
Servings: 4

Nutritional Information: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.

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Sunny Day Grilled Chicken

Ingredients:
  • 4 Tablespoons honey
  • 4 Tablespoons spicy mustard
  • 1 teaspoon grated lemon peel
  • 2 teaspoons low-sodium soy sauce
  • 1/2 teaspoon minced garlic
  • 6 boneless, skinless chicken breasts
Preparation:
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Servings: 6

Nutritional Information: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

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Summertime Shrimp Salad 

Ingredients:
For the Dressing
  • 1 Tablespoon grated orange peel
  • 1/3 cup orange juice
  • 1 tablespoon sugar
  • 2 tablespoons oil
  • 2 teaspoons Dijon mustard
For the Salad
  • 1 lb fresh asparagus, trimmed, cut into 2-inch pieces
  • 8 cups torn Boston lettuce
  • 3 Oranges
  • 1 lb fresh or frozen shelled de-veined cooked shrimp, thawed
Preparation:
  1. In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
  2. In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
  3. Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
  4. Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Information: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

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Turkey and Roasted Red Pepper Wraps
with Tarragon Cream Cheese


Ingredients:
For the tarragon cream cheese
  • 1/2 cup cream cheese, low-fat whipped
  • 2 tablespoons minced, sweet onion
  • 1 tablespoon freshly chopped tarragon
For the wraps
  • 4 large flour tortillas
  • 3/4 pound sliced smoked turkey breast
  • 4 slices roasted red bell pepper, from a jar
  • 4 lettuce leaves, shredded
Preparation:
For the tarragon cream cheese

In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
  1. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them.
  2. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey.
  3. Place one slice of the roasted red pepper on each wrap.
  4. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
  5. Cut the wraps in half on the diagonal and serve.
Serving Size: 1 wrap
Serves: 4

Nutritional Information:Per Serving: Calories 365, Carbohydrate 31 g, Fat 11 g, Fiber 2 g, Protein 34 g, Saturated Fat 3 g, Sodium 546 mg

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Baked Cod with Lemon-Herb Crust
and Parslied Potatoes


Ingredients:
  • 8 small red potatoes
  • 4 cod fillets, about 4 to 6 ounces each
  • salt to taste
  • freshly ground black pepper
  • juice and zest from 1 lemon
  • 1/4 cup dry white wine
  • 3 tablespoons olive oil
  • 1/2 cup plain breadcrumbs
  • 3 tablespoons chopped, fresh parsley
Preparation:
  1. Preheat the oven to 350 degrees.
  2. Place the potatoes in a large pot, cover with water and add a liberal amount of salt. Bring to a boil over high heat and cook until the potatoes are tender throughout, about 20 minutes. Drain well.
  3. Meanwhile, season the cod fillets with salt and pepper and place them in a baking dish large enough to accommodate all of the fillets in a single layer. Sprinkle the cod with the lemon juice (reserving the zest for the breadcrumbs), white wine and 1 tablespoon of olive oil.
  4. In a small bowl, combine the breadcrumbs, lemon zest and 2 tablespoons of parsley. Sprinkle the cod with the breadcrumb mixture and drizzle the crumbs with a tablespoon of olive oil. Place the cod in the oven and bake until the fish is just cooked through, about 12 to 15 minutes depending on the thickness of the fillets. Remove the fish from the oven and turn on the broiler.
  5. To finish the potatoes, heat the remaining olive oil in a skillet over medium-high heat. Add the potatoes and sauté for 2 minutes. Add the remaining tablespoon of parsley.
  6. Place the fish under the broiler to brown the breadcrumbs. Place one fillet on each plate and serve with the parslied potatoes.
Serves: 4

Nutritional Information:
Serving Size: 1 fillet, Per Serving Calories 359
Carbohydrate 29 g, Fat 12 g, Fiber 4 g, Protein 35 g, Saturated Fat 2 g.Sodium 527 mg

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Fast and Healthy Fish Tacos

Who ever said that fish tacos have to be fried? This recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. In a hurry? This recipe only takes about 20 minutes.

Ingredients:
  • 1 pound Fresh Skinless Cod
  • 1 Tablespoon Butter
  • 1/4 teaspoon Cumin
  • 1/8 teaspoon Garlic powder
  • 1/2 cup Nonfat Plain Yogurt
  • 1 Tablespoon Apple Cider Vinegar
  • 2 Tablespoons Honey
  • 3 cups Shredded Cabbage Mix
  • 4 Whole Wheat Tortillas
  • Lime or Lemon to taste

Preparation:

  1. Rinse fish and pat dry with paper towels.
  2. Cut fish crosswise into 3/4 inch slices.
  3. Place fish in single layer in greased shallow baking pan.
  4. Combine butter, cumin, and garlic powder. Brush over fish.
  5. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
  6. Combine the yogurt, vinegar and honey.
  7. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
  8. Spoon some of the coleslaw mixture into each tortilla; add fish slices.
  9. Squeeze fresh lime or lemon to taste. Enjoy.
Nutritional Information:
Two tacos have 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

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