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Entreés

Lime Cilantro Chicken with Fresh Black Bean Salsa

Black Bean Salsa

1 red bell pepper, diced
1 orange bell pepper, diced
1 yellow bell pepper, diced
½ cup diced sweet onion
1 can shoepeg corn, drained
1 clove garlic, minced
1 can garbanzo beans
1 teaspoon fresh cilantro
¼ cup olive oil
4-5 tablespoons red wine vinegar
1 teaspoon lime juice
Freshly ground pepper (I prefer cayenne pepper to add heat)
Sea Salt
1 can (15 ounces) BUSH’s BEST Black Beans (low sodium), drained 

Cut all the bell peppers and red onion into ¼ inch dice. In a salad bowl, combine bell peppers, onion, corn kernels, garlic, garbanzo beans and cilantro and toss to mix. Add olive oil, vinegar, lime juice and salt and pepper to taste and toss again. Add Black Beans mixing well.

 I serve this with Lime/Cilantro chicken.

Lime/Cilantro Chicken

3-4 Perdue Perfect Portions chicken breast
4 limes squeezed
Fresh Cilantro sprigs

Marinate chicken in gallon Ziploc bag for 4 hours or overnight with lime juice and cilantro.  Grill chicken and serve with fresh Black Bean Salsa above. 

Thanks, Suzanne!  This was an AWESOME meal & now one of our family favorites!!

Entreés

Super Easy Lunch!

wow_superEasyLunch

  • Left over Rotisserie Chicken (from Kroger) about ½ cup (3 WW Points)
  • EarthGrains whole wheat “Thin Buns” (1 WW point)
  • Green Giant Garden Veggie Medley – the box! (2 WW Points). Super convenient and a really easy way to get veggies.

I ran 40 min with Tami before lunch and felt great after Hull-Sanford’s kick butt 5:30 am class. Thanks girls! We weren’t “cold” this morning- we’re fired up about  Iron Girl Atlanta 2010 and running some 5k’s!

Be sure to check out Iron Girl Atlanta & WOW! Triathlon!

Breakfasts

Super Food!

Fage Greek Yogurt w/ fresh berries & granola

Fage Greek Yogurt w/ fresh berries & granola

Smart Foods

A Cup of Yogurt a Day to Keep the Doctor Away?

Nutritionally, many foods are a “mixed bag,” but others are just about perfect. What’s one of these super foods? Try plain old yogurt. It has quickly become a favorite snack food for the health conscious because it comes in both low-fat and nonfat varieties and is rich in calcium, potassium, riboflavin, magnesium, and phosphate. A single cup of fat-free yogurt contains 50 percent more calcium than the same serving size of milk, providing a third of your recommended daily requirement. Since it’s lactose-free, yogurt also provides a dairy alternative for people who are lactose intolerant.  You may like a little crunch, so try mixing in ½ cup Kashi Go Lean Crunch or 6-12 almonds (It’s about portion control-especially with nuts.  Too much of a good thing is still too much!). 

Go for the Greek!

Greek yogurt, a Mediterranean diet staple, is strained to remove most of the whey (liquid) in the sheep’s or cow’s milk it’s made from — and this results in a creamier consistency and richer taste than regular yogurt. Plus, it has about 50 percent more protein. Add some banana slivers or sliced strawberries, and you’ve got a delicious mega-healthy snack! 

My favorite brands are Oikos & Fage 0%.  I like to mix ½ cup greek yogurt with ¼ Udi’s granola & 1 cup fresh fruit (sliced strawberries, blackberries & blueberries just this am!)

Notes From April

Easy Snack Option!

A snack provided by mother nature is always best (like fruit! w/ some nutbutter), but it’s not always convenient, available or what you want.

Try these high protein, low carb options for only 2 Weight Watcher points each.  You can find them at Wal-mart, Kroger or Target & i’m sure at your favorite grocery store.  Just look on the Nutrition Bar isles.  Great option for all WoW! men & women. 

Easy Snack Option!

Easy Snack Option!

Breakfasts

Power Breakfast!

How do we get lean, healthy, strong & fit?  We exercise consistantly & eat CLEAN!
When my friend Tami (who exemplifies all of the above - beautiful body & Iron Girl stramina to go with it) first gave me some Kefir to try i wasn’t impressed.  Actually….i gagged!  But hey, i use to not like tomatoes either, so i gave it another try when we were together a couple of weekends ago.  But this time, we added some goodies to it.  (I might add that eating Greek Yogurt really prepped my pallet and i actually crave the tart taste of it now!)

Kefir w/Blueberries & Granola

1 cup Kefir (I like Lifeway low fat plain.  It has less carbs than the flavored variety.)
1 cup Blueberries Fresh or frozen with no added sugar.  (You can even go pick some fresh ones now at Washington Farms.  A whole bucket is just $17 and you can freeze them.)
1/4 cup Granola (i like Udi’s Natural Artisan.  I can only find it at EarthFare.  I like it because it’s lower in fat & still has a super crunchy texture & is delicious!  It’s on the end of the cereal isle – brown bag.  And a side note about granola…too much of a healthy thing is still too much!  I have “issues” with eating too much, so I use a measuring cup & don’t allow myself nibbling out of the bag.)

Mix together in a bowl.  Enjoy with a nice cold bottle of water.  (I’m sipping on a 33.8 oz bottle from EarthFare right now….aaah!)

5 WW Points (cut in 1/2 & eat as a power snack!)
Udi’s Granola-120 calories 3 g fiber & 4 g fat
Lifeway Kefir – 110 calories 3 g fiber & 2 g fat
Blueberries – 70 calories 4 g fiber & 1 g fat

14 grams of Protein!!  ENJOY!

Snacks

Power Snack for Energy

Power Snack!

When you need a quick pick me up or post-workout snack, try this!  Healthy mixture of protein, fiber & carbs.  Discover why it’s the “go to” snack of competitive, lean athletes.

  • Yogurt (We like Light ‘n Fit)
    1/2 cup (for women) or 1 cup (for men) Kashi Go Lean Crunch Cereal
  • Mix & enjoy.

2 or 3 WW Points – depending on serving size of Crunch cereal.

 

Entreés

Sweet Potato Fries w/ Veggie Burger & Spinach Salad

Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

Entreés

Sweet Potato Fries w/ Veggie Burger&Spinach Salad

Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

Entreés

April's Easy Chicken Quesadilla

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

Entreés

April’s Easy Chicken Quesadilla

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

 
 
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