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Fitness Fuel: Good Eats for Fitness Peeps

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Chicken Parmesan Sub
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We can disagree on whether a chicken parm sandwich should be known as a “sub,” “hoagie” or “grinder,” but who cares we can agree its tasty!  Added some spinach and do away with all the greasy breading and make it healthier. 
 
4 servings
 
Active Time: 30 minutes
 
Total Time: 30 minutes

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Fitness Fuel: Good Eats for Fitness Peeps

Healthy Turkey or Veggie Meat Loaf

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Having trouble finding tasty, lean protein dish for dinner. This flavorful meat loaf can be made with lean ground turkey or “meatless” ground meat (from soy or seitan/wheat). Have it for dinner one night and in a whole wheat pita pocket with lettuce and mustard for lunch the next day.

6 servings

INGREDIENTS

  • 1 pound Ground Turkey Breast
    2/3 cup Minced Onions
    1 tablespoon Minced Garlic
    2/3 cup Diced Green Peppers
    2/3 cup Diced Carrots
    2/3 cup Diced Celery
    2/3 cup Minced Parsley
    ½ cup Quick Cooking Oatmeal
    ½ cup Whole Wheat Bread Crumbs
    4 tablespoons Tomato Paste
    2 ½ tablespoons Dijon Mustard
    2 tablespoons Worcestershire
    ½ tablespoon Low Sodium Soy Sauce
    1 tablespoon Thyme
    ¼ tablespoon Black Pepper
    3 Egg Whites
    Tabasco to Taste
    ½ cup tomato sauce  

PREPARATION

  1. In a mixing bowl, combine all ingredients until well mixed. Spray meatloaf pan with olive or canola oil spray. Pour turkey mixture in pan. Bake 45 minutes covered, at 375 degrees. Bake 25 minutes uncovered at 375 degrees. Remove Meatloaf from oven let rest for 20 minutes before slicing.

NUTRITION

Nutrition Facts Per Serving (with turkey) 

Calories  344Fat (g)14Saturated Fat (g)3.5Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)21Fiber (g)3.5Protein (g)32Calcium (mg)-

Nutrition Facts Per Serving (with ground veggie soy “meat”) 

Calories  283Fat (g)2Saturated Fat (g)0Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)30Fiber (g)11Protein (g)39Calcium (mg)-


(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Oven Braised Orange Chicken

Quick and easy to put together and tastes Sooo Good!

4 servings

INGREDIENTS

  • 3 ½ to 4 pounds chicken (thighs, breasts, and legs)
    Coarse salt
    1 tablespoon olive oil
    2 bunches green onion, halved crosswise
    ¾ cup halved, pitted green olives
    6 strips orange zest, plus ½ cup fresh orange juice (from 1 orange) 

PREPARATION

  1. Preheat oven to 450 degrees. Heat a large cast-iron skillet over medium-high until hot but not smoking, about 1 minute. Season chicken with salt. Swirl oil in skillet. Working in batches if needed, add chicken, skin side down, and brown on one side, about 5 minutes.

    Turn chicken, skin side up, and add green onion, olives, and orange zest and juice to skillet. Transfer to oven and cook until chicken is cooked through, 15 to 20 minutes. 

Per serving: Serving Size: ¼ Recipe

 

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Spicy Asian Slaw

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Quick and easy to put together and tastes Sooo Good!

4 servings

INGREDIENTS

  • 2 tablespoons fresh lime juice
    2 tablespoons rice vinegar
    1 tablespoon vegetable oil
    2 teaspoons sugar
    Salt
    1/2 small head shredded Napa or green cabbage
    1 cup fresh cilantro leaves
    4 scallions, cut into matchsticks
    1 grated carrot
    1/2 fresh jalapeno, minced

PREPARATION

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Fitness Fuel Good Eats For Fitness Peeps

Braised Mahi Mahi with Couscous

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Yields: 6 Steaks + Couscous

Portions: 6 Steaks + 3oz Couscous

INGREDIENTS

12 Cup Low Sodium Vegetable Broth
3 Cup Cooked Couscous in VEG Broth
1 ½ Cups Great Northern Beans, Dried PICKED, RINSED & DRAINED6 oz. Red Pearl Onions, Fresh
2 Tbsp Olive Oil
2 Tbsp Garlic, Fresh MINCED6 oz. Fennel, Fresh JULIENNE6 oz. Carrots, Fresh JULIENNE1 ½ Cups Sherry Wine Vinegar

6 Steaks Mahi Mahi Steaks, 4 oz, Raw  

 

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Fitness Fuel: Good Eats for Fitness Peeps

Chicken Parmesan Sub
image
We can disagree on whether a chicken parm sandwich should be known as a “sub,” “hoagie” or “grinder,” but who cares we can agree its tasty!  Added some spinach and do away with all the greasy breading and make it healthier. 
 
4 servings
 
Active Time: 30 minutes
 
Total Time: 30 minutes

Read More

Fitness Fuel: Good Eats for Fitness Peeps

Herb-Roasted Beef and Potatoes

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INGREDIENTS

  • 2 tablespoons chopped fresh thyme, divided
    1 tablespoon chopped fresh rosemary
    1 tablespoon chopped fresh parsley
    2 1/2 tablespoons olive oil, divided
    1 1/4 teaspoons kosher salt, divided
    3/4 teaspoon black pepper, divided
    2 garlic cloves, minced
    2 (8-ounce) beef shoulder tender roasts, trimmed
    Cooking spray
    1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) 

PREPARATION

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