Thai Red Curry Shrimp

Time: 40 minutes Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor. Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.

Yield: 4 servings

Ingredients

1 3/4 cups water
1 cup uncooked jasmine rice
2 teaspoons butter
1/4 teaspoon kosher salt
Cooking spray
1 1/4 pounds large shrimp, peeled and deveined
1 (14-ounce) can light coconut milk
1 tablespoon red curry paste
1 1/2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 red bell pepper, seeded and thinly sliced
2 teaspoons fresh lime juice
Preparation

1. Bring first 4 ingredients to a boil in a saucepan. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 10 minutes. Fluff with a fork.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Remove shrimp from pan; keep warm. Spoon coconut cream (the thick part from top of the can) into pan using a slotted spoon. Add curry paste; cook 2 minutes or until liquid almost evaporates, stirring constantly.
3. Stir in remaining coconut milk, fish sauce, and sugar. Reduce heat to medium; simmer 10 minutes or until sauce thickens, stirring frequently. Add bell pepper; toss to coat. Increase heat to medium-high; cook 5 minutes or until crisp-tender. Add shrimp; cook 1 minute or until thoroughly heated. Remove from heat; stir in lime juice. Spoon 1 cup rice onto each of 4 plates; top each serving with 1 cup shrimp mixture.
Nutritional Information

Amount per serving
Calories: 330
Fat: 9.8g
Saturated fat: 6.7g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 1.1g
Protein: 32.4g
Carbohydrate: 28.8g
Fiber: 1g
Cholesterol: 220mg
Iron: 4.4mg
Sodium: 865mg
Calcium: 83mg

Read More

Chipotle Turkey Chili

Quick and easy to put together and tastes Sooo Good!

6 servings

Active Time: 10 minutes

Total Time: less than 60 min

INGREDIENTS

• 1 teaspoon vegetable oil

  1 (20-ounce) package JENNIE-O® Lean Ground Turkey

Read More

Potato-Pear Latkes

It’s easy to make crispy Latkes for Hanukkah without oodles of oil. Adding shredded pears to the traditional potato mixture gives the latkes a hint of sweetness; a touch of fresh sage provides an herbal note that goes well with most holiday meals. Serve the latkes topped with a dollop of low-fat sour cream or enjoy them plain.

6 servings, 2 latkes each

Active Time: 35 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 pound Yukon Gold potatoes, shredded
• 1 large firm (slightly underripe) pear, shredded
• 2 6-inch-square pieces matzo, crushed
• 1 medium shallot, finely chopped
• 2 teaspoons finely chopped fresh sage
• 1 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 large egg, lightly beaten
• 3 tablespoons canola oil, divided

PREPARATION

1. Toss potatoes, pear and matzo in a large bowl and let stand, stirring once or twice, until the matzo is softened, about 20 minutes. Stir in shallot, sage, salt and pepper. Add egg and stir to coat.
2. Place a baking sheet in the oven; preheat to 200°F.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook 4 latkes at a time, using 1/4 cup lightly packed potato-pear mixture for each. Press with the back of a spatula to flatten into a 3-inch cake. Cook until crispy and golden, 2 to 3 minutes per side. Transfer to the baking sheet in the oven to keep warm. Repeat with two more batches of the remaining potato mixture and oil, reducing the heat as necessary to prevent burning.

Nutrition

Per serving: 189 calories; 8 g fat ( 1 g sat , 5 g mono ); 31 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 401 mg sodium; 429 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 fruit, 1 1/2 fat

eatingwell.com

(Source: blog.madsweat.com)

Midori Salmon

Miso sauces have recently moved out of Japan and into the global culinary landscape—and why not? Here, the fermented bean paste, familiar as a soup base, becomes a sweet, delicious glaze, turning a simple roast salmon into an international sensation.

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

• 1/3 cup white miso, (see Ingredient note)
• 1 large egg yolk
• 1 tablespoon sugar
• 1 tablespoon sake, (see Ingredient Note)
• 1 tablespoon mirin
• 1 teaspoon matcha, (see Note), optional
• 3 tablespoons water
• 1 1/2 pounds salmon fillet, (about 1 inch thick), cut into 6 portions
• Lemon wedges

PREPARATION

1. Place miso in a small double boiler. Whisk in egg yolk, sugar, sake, mirin and matcha, if using, until smooth. Cook over simmering water, whisking, until the mixture begins to thicken, about 2 minutes. Gradually whisk in water and continue whisking until the sauce is thick enough to coat the back of a spoon, about 4 minutes. Scrape into a bowl and set aside.
2. Preheat broiler. Line a baking sheet with foil and coat with cooking spray.
3. Arrange salmon, skin-side down, on the prepared baking sheet. Dip your fingers into cold water and lightly moisten the top of the fish. Broil the salmon 4 to 6 inches from the heat source until just cooked through, 6 to 8 minutes, depending on the thickness of the fish.
4. Remove the salmon from the broiler. Put 1 tablespoon of the miso sauce over each portion, spreading evenly. Return the salmon to the broiler and continue cooking, shifting the baking sheet as necessary, until the salmon is cooked through and the topping is lightly browned, about 1 minute. Serve with lemon wedges.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days.
• Ingredient Notes:Miso: Fermented bean paste made from barley, rice or soybeans used in Japanese cooking to add flavor to dishes such as soups, sauces and salad dressings. A little goes a long way because of its concentrated, salty taste. Miso is available in different colors, depending on the type of grain or bean and how long it’s been fermented. In general, the lighter the color, the more mild the flavor. It will keep, in the refrigerator, for more than a year.
• Sake: A dry rice wine generally available where wines are sold. Junmai, a special designation for sake, denotes sake brewed from rice that has been milled less than other special-designation sakes. More pure than other sakes, junmai has no distilled alcohol added. It is characterized by a well-rounded, rich flavor and body and more acidity than most sakes.
• Note: Matcha is an emerald-green powder made by grinding the older, carefully protected leaves of a Japanese tea plantation’s oldest bushes. Some online sources are www.uptontea.com and www.edenfoods.com.

NUTRITION

Per serving: 211 calories; 10 g fat ( 2 g sat , 4 g mono ); 82 mg cholesterol; 8 g carbohydrates; 2 g added sugars; 18 g protein; 0 g fiber; 465 mg sodium; 294 mg potassium.

Nutrition Bonus: Selenium (47% daily value), omega-3s.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 2 medium-fat meat

(Source: blog.madsweat.com)

Try something New With Those Thanksgiving Leftovers

Crispy Turkey Tostadas

Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black beans, rice and extra salsa or hot sauce on the side.

4 servings, 2 tostadas each

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

• 1 14-ounce can petite diced tomatoes, preferably with jalapeños
• 1 medium onion, thinly sliced
• 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
• 8 corn tortillas
• Canola or olive oil cooking spray
• 1 avocado, pitted
• 1/4 cup prepared salsa
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro
• 1 cup shredded romaine lettuce
• 1/2 cup shredded Monterey Jack cheese

PREPARATION

1. Position racks in the upper and lower thirds of the oven; preheat to 375°F.
2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.

TIPS & NOTES

• Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

NUTRITION

Per serving: 397 calories; 15 g fat ( 5 g sat , 7 g mono ); 86 mg cholesterol; 34 g carbohydrates; 33 gprotein; 8 g fiber; 621 mg sodium; 709 mg potassium.

Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A & Vitamin C (20% daily value), Iron (15% dv).

Carbohydrate Servings: 2

(Source: blog.madsweat.com)

All of last weeks posts in one easy to find location:

• Workout of the week Weight loss for beginners 15 Minute Mad Gut Buster Workout
• What’s Hot & What’s Not in Fitness. Products We Love or Don’t The new Fitbit
• Monday Motivation… Photo
• Health and Fitness Newsroom FDA probes deaths for links to Monster energy drink
•  Tone Up Tuesday: Moves To Help You Improve Standing Dumbbell PNF
• LOL FIT… Photo
• 14-year-old girl died of cardiac arrest after drinking two cans of Monster Energy drink
• Lolo Jones named to U.S. bobsled team
• Set Your Goals Ridiculously High!… Photo
• Two great infographics about nutrition 
• New Product Announcement  Supplement RX
• Weekend Workout  Core Metabolic Circuit
• Fitness Fuel: Good Eats for Fitness Peeps: Oven-Fried Fish & Chips

FROM THE CREW @ Madsweat PERSONAL TRAINING
THANKS FOR FOLLOWING! Have a great week and stay active!

Fitness Fuel: Good Eats for Fitness Peeps

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

4 servings

Active Time: 25 minutes

Total Time: 45 minutes

INGREDIENTS

• Canola or olive oil cooking spray
• 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
• 4 teaspoons canola oil
• 1 1/2 teaspoons Cajun or Creole seasoning, divided
• 2 cups cornflakes
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 large egg whites, beaten
• 1 pound cod, (see Tip) or haddock, cut into 4 portions

PREPARATION

1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

TIPS & NOTES

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

NUTRITION

Per serving: 325 calories; 5 g fat ( 0 g sat , 3 g mono ); 43 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 331 mg sodium; 955 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Potassium (27% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 3 lean meat

eatingwell.com

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Traditional pulled pork is barbecued, which gives it a smoky flavor. But the slow cooker happens to be the absolute easiest way to cook pulled pork—and you can get a hint of smoke by adding chipotle chile. Serve the pulled pork with potato salad, collard greens and grits. Or make it into a sandwich and serve it on a bun with coleslaw.

8 servings, about 1 cup each

Active Time: 1 hour

Total Time: 5-9 hours

INGREDIENTS

• 1 tablespoon extra-virgin olive oil
• 3 large onions, thinly sliced
• 1/3 cup raw cane sugar, such as Demerara or turbinado (see Notes)
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon salt
• 1/3 cup cider vinegar
• 1 cup chili sauce, such as Heinz
• 1 1/2-3 teaspoons minced chipotle chile in adobo sauce (see Notes)
• 3 pounds boneless pork shoulder or blade (butt) roast, trimmed

PREPARATION

1. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until they begin to soften, 3 to 6 minutes. Add sugar and continue to cook, stirring constantly, until the onions are golden brown, 6 to 8 minutes more. Add garlic, oregano, pepper and salt and cook, stirring, for 1 minute. Add vinegar and bring to a boil. Cook until mostly evaporated, 30 seconds to 1 minute. Remove from the heat and stir in chili sauce and chipotle to taste.

Read More

All of last weeks posts in one easy to find location:

• Workout of the week Weight loss for beginers  Another Mad Circuit 
• Eat 2-3 servings of this whole grain a week 
• And this is a good call! Bring the regular  refs and save the NFL! 
•  Tone Up Tuesday: Moves To Help You ImproveWalking Lunge & Twist 
• Stock up on these high-potassium foods
• Weekend Workout  Total Body Tubing
• Fitness Fuel: Good Eats for Fitness PeepsBanana-Blueberry Muffins

FROM THE CREW @ Madsweat PERSONAL TRAINING
THANKS FOR FOLLOWING! Have a great week and stay active!

Fitness Fuel: Good Eats for Fitness Peeps

Tasty Healthy AM Muffins 

The slight acidity of buttermilk tenderizes and moistens baked goods while allowing you to cut way back on butter or oils. Here, it also lends a slight tanginess to the winning combination of bananas and blueberries.servings 4

Active Time: 45 minutes

Total Time: 45 minutes4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Makes 12 muffins

INGREDIENTS

• 3/4 cup nonfat or low-fat buttermilk
• 3/4 cup packed light brown sugar
• 1/4 cup canola oil
• 2 large eggs
• 1 cup mashed ripe bananas (about 3 medium)
• 1 1/4 cups whole-wheat pastry flour (see Note)
• 1 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1 1/4 cups blueberries, fresh or frozen

• PREPARATION

  1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners. 2. Whisk buttermilk, brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.
  2.  Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
  3.  Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Divide the batter among the prepared muffin cups (they will be full).
  4.  Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before serving.

  TIPS & NOTES

  • Make Ahead Tip: Wrap and store at room temperature for up to 2 days or freeze for up to 1 month. To defrost and heat frozen muffins, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds. | Equipment: Muffin tin with 12 (1/2-cup) cups.
  • Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.

  NUTRITION

  Per muffin: 232 calories; 6 g fat ( 1 g sat , 3 g mono ); 36 mg cholesterol; 41 g carbohydrates; 13 g added sugars; 4 g protein; 3 g fiber; 248 mg sodium; 163 mg potassium.

  Carbohydrate Servings: 3

  Exchanges: 1 starch, 1/2 fat, 1 carbohydrate (other), 1 fat

  eatingwell.com

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Fall has arrived so heres a recipe using some fall vegetables. 

Roasted chicken in 45 minutes? No problem. This technique of starting bone-in chicken breasts on the stovetop and finishing them in a hot oven with vegetables gets a hearty dinner on the table in a hurry. While everything roasts, you still have time to make a quick pan sauce with shallot and Dijon mustard. Serve with a spinach salad.

servings 4

Active Time: 45 minutes

Total Time: 45 minutes4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1 pound turnips, peeled and cut into 1/2-inch chunks
• 1 pound baby potatoes, quartered
• 2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/4 cup all-purpose flour
• 1 cup reduced-sodium chicken broth
• 2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise
• 1 large shallot, chopped
• 1 tablespoon Dijon mustard
• 2 teaspoons red- or white-wine vinegar

• PREPARATION

  1. Preheat oven to 500°F.
  2. Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
  3. Meanwhile, place flour in a shallow dish. Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside. Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
  4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.
  5. After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
  6. When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Whisk the reserved broth mixture again, add to the pan and bring to a boil. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce.

  NUTRITION

  Per serving: 333 calories; 10 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 29 g carbohydrates; 31 gprotein; 4 g fiber; 770 mg sodium; 1033 mg potassium.

  Nutrition Bonus: Vitamin C (58% daily value), Potassium (30% dv), Magnesium (16% dv).

  Carbohydrate Servings: 2

  Exchanges: 1 starch, 1 1/2 vegetable, 3 1/2 lean meat, 1 1/2 fat

  eatingwell.com

(Source: blog.madsweat.com)