Blackened Chicken and Grilled Avocado Tacos Happy Cinco De Mayo   

A little something to go with your cervezas and margaritas

The avocado will dry slightly in the pan, intensifying its flavor. Choose a ripe but firm avocado so it will hold its shape as it cooks. For a piquant variation, try adding a blend of 1 1/2 teaspoons of Hungarian hot paprika and 1 1/2 teaspoons of smoked Spanish paprika to the spice rub for a more intense flavor.

Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves
• 1 tablespoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 3/4 teaspoon sugar
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 1 tablespoon fresh lime juice 
• 1 ripe peeled avocado, cut into 16 slices 
• Cooking spray
• 8 (6-inch) corn tortillas 
• 2 cups shredded romaine lettuce 
• 1 cup bottled low-sodium salsa (such as Green Mountain Gringo) 
• 1/4 cup fat-free sour cream 
• 1/4 cup finely chopped red onion

Preparation 

1. Place chicken between 2 sheets of plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine paprika and next 7 ingredients (through pepper) in a small bowl. Sprinkle paprika mixture evenly over chicken; let stand 10 minutes.
2. Combine juice and avocado in a medium bowl, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Grill avocado 2 minutes on each side or until well marked; remove from pan.
3. Place chicken in pan. Cook 4 minutes on each side or until done. Let chicken stand 5 minutes; cut chicken crosswise into (1/4-inch-thick) slices.
4. Warm tortillas according to package directions. Divide the chicken evenly among tortillas; top each with 2 avocado slices, 1/4 cup lettuce, 2 tablespoons salsa, 1 1/2 teaspoons sour cream, and 1 1/2 teaspoons onion.

Nutritional Information

(Source: blog.madsweat.com)

Goes well with just about anything… chicken, turkey burgers, or just by themselves

Ingredients:  

2 tablespoons olive oil
3 tablespoons brown sugar
1/4 teaspoon ground nutmeg
Kosher salt and pepper
4 pounds small sweet potatoes, each peeled and cut into 8 wedges
8 sprigs thyme

Preparation:

Heat oven to 400° F.

In a large bowl, combine the oil, sugar, nutmeg, 1 teaspoon salt, and 1/2 teaspoon pepper. Add the sweet potato wedges and toss to coat.

Transfer to a large rimmed baking sheet and arrange in a single layer. Scatter the thyme over the top and roast, turning once, until the edges are dark brown and the wedges are crisp, about 1 hour.

Make-Ahead Note: The sweet potatoes can be cut and seasoned up to 2 hours before cooking.

  Servings Per Recipe: 4  Serving Size: 1 serving

  Calories91.8  Total Fat2.7 g     Saturated Fat0.5 g     Polyunsaturated Fat0.7 g     Monounsaturated Fat1.3 g  Cholesterol0.0 mg  Sodium180.7 mg  Potassium136.5 mg  Total Carbohydrate16.1 g     Dietary Fiber2.0 g     Sugars0.0 g  Protein1.1 g

(Source: blog.madsweat.com)

(Source: Cooki)

Ingredients

• 
  1/4 cuprice vinegar
• 3 tablespoonslower-sodium soy sauce
• 2 1/2 tablespoonshoney
• 1 1/2 tablespoonswhite miso
• 1 1/2 teaspoonschile paste (such as sambal oelek)
• 2 tablespoonsminced fresh garlic
• 2 tablespoonsdark sesame oil, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 tablespoonschopped fresh cilantro (optional)
• Preparation 
•  Combine first 6 ingredients, stirring well with a whisk. Stir in 1 tablespoon oil. Place chicken in a zip-top plastic bag. Add vinegar mixture; seal. Marinate in refrigerator for 1 hour, turning once.
• 2. Preheat oven to 400°.
• 3. Remove chicken from bag; reserve marinade. Place marinade in a small, heavy saucepan over medium heat; bring to a boil. Boil 2 minutes or until syrupy, stirring frequently. Remove from heat; divide mixture in half. Heat a large ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl. Add chicken; sauté 4 minutes. Turn chicken over; brush chicken with half of marinade mixture. Place pan in oven; bake at 400° for 6 minutes or until done. Remove chicken from oven; brush with remaining half of marinade mixture, turning to coat. Sprinkle with cilantro, if desired.

Nutritional Information

(Source: blog.madsweat.com)

(Source: blog.madsweat.com)

Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.

Ingredients

• 1 1/2 cups uncooked quinoa
• 3 cups organic vegetable broth (such as Swanson Certified Organic)
• 1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
• 3 tablespoons olive oil, divided 
• 1 1/4 teaspoons salt, divided 
• 1 cup chopped fresh basil
• 3 tablespoons fresh lemon juice 
• 2 tablespoons Dijon mustard 
• 1 teaspoon sugar 
• 2 teaspoons grated lemon rind 
• 1/2 teaspoon freshly ground black pepper
• 3 garlic cloves, minced 
• 1 (10-ounce) package frozen baby lima beans
• 4 cups chopped tomato (about 3 medium) 
• 1/2 cup sliced green onions 
• 1/2 cup chopped carrot 
• 1 (15-ounce) can black beans, rinsed and drained

Preparation

Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.

Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/4 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.

Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.

Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve

Nutritional Information

Amount per serving

• Calories: 232
• Calories from fat: 24%
• Fat: 6.2g
• Saturated fat: 0.6g
• Monounsaturated fat: 3.7g
• Polyunsaturated fat: 1.2g
• Protein: 9.8g
• Carbohydrate: 35.1g
• Fiber: 6.7g
• Cholesterol: 0.0mg
• Iron: 3.8mg
• Sodium: 722mg
• Calcium: 68mg

(Source: blog.madsweat.com)

15-Minute Chicken Dishes

No time to cook? No problem. Try this easy chicken dish. Its perfect to serve on even the busiest days

Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture

Ingredients

• 
  Preparation1 tablespoon olive oil 
• 1/3 cup Italian-seasoned breadcrumbs 
• 1/4 teaspoon black pepper
• 4 (6-ounce) skinless, boneless chicken breast cutlets 
• 1/2 cup dry white wine 
• 1/2 cup fat-free, less-sodium chicken broth 
• 3 tablespoons fresh lemon juice 
• 1 teaspoon butter 
• 1 pound broccoli rabe (rapini), cut into 3-inch pieces 
• 2 tablespoons chopped fresh parsley
• 2 tablespoons capers, rinsed and drained
• 4 lemon slices (optional) 

1. Heat oil in a large nonstick skillet over medium-high heat.
2. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
3. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

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

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• Workout of the Week: Weight Loss for Beginners
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• Want to lose 20 or more pounds- Quickly, Safely,  and effectively?
• Quote: ”  If you don’t do what ‘s best for your body…
• Health and Fitness News Room: Sharecare Fit Friday
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• Quote: If there is no struggle…
• Weekend Workout: Circuit Workout
• Health and Fitness News Room: Sharecare Fit Fridays
• Quote: I may not be there yet…
• Spartan Race
• Good Eats:  Pan-Seared Scallops on Linguine with Tomato-Cream Sauce

FROM THE CREW @ MadSweat
Welcome to all our new and old followers! THANKS FOR FOLLOWING US!  Have a great week and stay active!

Pan-Seared Scallops on Linguine with Tomato-Cream Sauce

(Source: blog.madsweat.com)

Healthy Dip

Never underestimate the power of a great dip to get a party off to a cheery start.

Our Favorite Healthy Super Bowl Dip Recipe

Cajun Hot Crab Dip

Spoon this dip into a baking dish up to a day ahead, but top with panko and chives just before baking. If it’s chilled, leave the dish out at room temperature while the oven preheats. Scoop into multiple bowls that you can set at different grazing stations.

Ingredients

• PreparationCooking spray
• 2 tablespoonsminced shallots
• 1 teaspoonminced garlic
• 1 poundlump crabmeat, shell pieces removed, divided
• 1/4 cupwater
• 1 tablespoonhot pepper sauce (such as Tabasco)
• 2 teaspoonssalt-free Cajun seasoning
• 1/2 cupcanola mayonnaise
• 1/3 cup1/3-less-fat cream cheese, softened
• 1/4 cupminced red bell pepper
• 2 tablespoonslemon juice
• 1/4 teaspoonsalt
• 1/4 teaspoonblack pepper
• 3 tablespoonspanko
• 3 tablespoonsminced fresh chives

1. Preheat oven to 450°.

2. Heat a small saucepan over medium heat. Coat pan with cooking spray. Add shallots and garlic to pan; cook for 2 minutes, stirring frequently. Place 1 cup crab in a food processor. Add the shallot mixture, 1/4 cup water, pepper sauce, and Cajun seasoning to crab; process until smooth. Spoon mixture into a large bowl, and stir in remaining crab, mayonnaise, and the next 5 ingredients (through black pepper).

3. Transfer the mixture to a 1-quart glass or ceramic casserole dish coated lightly with cooking spray. Combine panko and chives in a small bowl; sprinkle over crab mixture. Coat panko mixture with cooking spray. Bake at 450° for 30 minutes or until browned and bubbly. Let stand 5 minutes.

Nutritional Information

(Source: Blog.madsweat.com)

Yield: 1 dozen (serving size: 1 muffin)

Preparation

• 1 cup all-purpose flour (about 4 1/2 ounces)
• 3/4 cup whole wheat flour (about 3 1/2 ounces) 
• 1/4 cup granulated sugar
• 1/4 cup packed dark brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt 
• 1 1/4 cups fat-free milk 
• 1/3 cup creamy peanut butter 
• 1/4 cup egg substitute 
• 2 tablespoons butter, melted 
• 1 teaspoon vanilla extract
• Cooking spray 
• 1/4 cup strawberry jam 

1. Preheat oven to 400°.
2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.
3. Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack
   .

Amount per serving

• Calories: 185
• Calories from fat: 28%
• Fat: 5.8g
• Saturated fat: 2g
• Monounsaturated fat: 2.3g
• Polyunsaturated fat: 1.2g
• Protein: 5.2g
• Carbohydrate: 29.4g
• Fiber: 1.6g
• Cholesterol: 5.6mg
• Iron: 1.2mg
• Sodium: 288mg
• Calcium: 113mg

(Source: blog.madsweat.com)

Tofu Bites

Introduction:

A delicious, healthy source of protein, tofu is loaded with vitamins, minerals, and powerful phytochemicals called isoflavones. Isoflavones are believed to help protect against cardiovascular disease and certain cancers, including breast, prostate, and endometrial. Yet another nutrition myth suggests that if men eat soy derived foods they may develop feminization. Far from the truth, as evidenced by many cultures where males eat soy foods from an early age, soy can help prevent disease and is a healthy protein alternative.

 6 servings (serving size: 1/3 cup)

Ingredients:  

1 pound extra firm reduced-fat water-packed tofu, drained and cut into 1/2-inch cubes
1 teaspoons vegetable oil
1/2 teaspoon dark sesame oil
2 tablespoons low-sodium soy sauce
1-tablespoon rice vinegar  

Preparation:

Nutrition Facts (per serving) 

• Calories: 51
• Calories from fat: 49%
• Fat: 2.8g
• Saturated fat: 0.3g
• Monounsaturated fat: 1.1g
• Polyunsaturated fat: 1.2g
• Protein: 4.8g
• Carbohydrate: 1.4g
• Fiber: 0.0g
• Cholesterol: 0.0mg
• Iron: 0.8mg
• Sodium: 241mg
• Calcium: 37mg

Marinated Salmon with Mango-Kiwi Relish

Serve over mixed greens, steamed couscous, or on toasted sourdough bread for a fish sandwich.

Yield: 4 servings (serving size: 1 salmon fillet and 1/4 cup relish)

Ingredients

• 
  Preparation Salmon:
• 1 tablespoon honey
• 2 teaspoons low-sodium soy sauce
• 1 teaspoon olive oil 
• 1/4 teaspoon black pepper 
• 4 (6-ounce) salmon fillets (about 1 inch thick) 
• Cooking spray 
• Relish:
• 1/2 cup diced peeled mango 
• 1/2 cup cubed peeled kiwifruit 
• 1/4 cup chopped fresh cilantro
• 1/4 cup fresh orange juice 

1. To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.
2. While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.
3. While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.