Tag: protein

Categories
Midweek Meal

Thai Chicken Quinoa Bowl

Thai Chicken Quinoa Bowl

YIELD: SERVES 2

TOTAL TIME: 30 MINUTES

ingredients:

1/2 cup uncooked quinoa, rinsed
1 chicken breast, cooked and shredded
1/3 cup chopped carrots
1/3 cup shelled edamame
1/3 cup chopped green onions
1/4 cup chopped peanuts
1/4 cup freshly chopped cilantro

sauce
2 tablespoons sweet chili sauce
1 tablespoon rice vinegar
1 tablespoon canned coconut milk
1/2 tablespoon brown sugar
1 teaspoon creamy peanut butter (it mixes in easier if it’s melted, FYI)
1 garlic clove
1/2 lime, juice
1/8 teaspoon ground ginger

directions:

Prepare quinoa according to directions, which will most likely call for 1 cup of liquid. I prefer to use low-sodium chicken or vegetable stock, so if you have that, use it!

While quinoa is cooking, combine all of the sauce ingredients together in a bowl and whisk well to combine. Once quinoa has absorbed all of the liquid, stir in the sauce and toss well to coat. Add in chicken, carrots, edamame and green onions, stirring to combine. Taste and season with a little salt and pepper if needed. Toss in half of the peanuts and cilantro, then serve in a large bowl, topped with remaining peanuts and cilantro. I like to serve this with a salad, soup or even a little sandwich!

This delicious recipe brought to you by How Sweet It Is
http://www.howsweeteats.com/2013/02/thai-chicken-quinoa-bowl/

Categories
Midweek Meal

Korean Beef Wrapped Asparagus

BeefSlices_WM

Korean Beef Wrapped Asparagus

AUTHOR: Danielle Walker – AgainstAllGrain.com

SERVES: 6-8

Ingredients:

  • 1 pound U.S. Wellness Meats Flank Steak, thawed
  • ⅛ cup coconut aminos
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • ½ teaspoon ginger, peeled and grated
  • ½ tablespoon honey
  • ⅛ teaspoon dried red pepper flakes
  • 1 tablespoon unsweetened pineapple juice
  • ½ tablespoon fish sauce
  • 25-30 asparagus stalks, trimmed
  • ½ teaspoon sesame seeds
  • 1 teaspoon extra-virgin olive oil
  • ¼ teaspoon sea salt
  • ⅛ teaspoon fresh cracked pepper

Instructions:

  1. Place the steak in the freezer for 45 minutes. This will make it easier to slice very thinly.
  2. Meanwhile, make the marinade. Mix the coconut aminos, sesame oil, garlic, ginger, honey, red pepper flakes, pineapple juice, and fish sauce in a bowl and set aside.
  3. Remove the steak from the freezer, then cut across the grain into very thin strips, about ⅛ inch thick.
  4. Pour the marinade over the sliced steak, and marinate in the refrigerator for 6-8 hours.
  5. Preheat your grill to medium heat.
  6. Rub the olive oil over the asparagus, then wrap each stalk with a strip of beef.
  7. Sprinkle with salt, pepper, and sesame seeds.
  8. Grill the beef wrapped asparagus over medium heat for about 6 minutes, turning occasionally to ensure the beef cooks evenly.

Thanks to Against All Grain for this yummy recipe!

http://againstallgrain.com/2012/07/03/korean-beef-wrapped-asparagus/

Categories
Midweek Meal

Paleo Chinese Chicken Salad

Healthy Paleo Chinese Chicken Salad via Linda Wagner

Paleo Chinese Chicken Salad

Adapted from this fabulous recipe.

Ingredients:

  • 2 cups shredded carrots
  • 1 head of a large Napa Cabbage, chopped into very thin strips
  • 1/2 cup chopped cilantro
  • 2 Tbs black sesame seeds
  • 2 Tbs white sesame seeds
  • 1/2 cup cashews (optional)
  • 1 rotisserie chicken, torn into shreds
  • 1/4 cup Tamari (tamari is a gluten free soy sauce) or regular soy sauce
  • 1/4 cup white wine vinegar
  • 3 Tbs finely minced ginger (I peeled fresh ginger and used this hand held food processorto mince – You can also do it by hand but I find this process much faster and easier!)
  • 3 Tbs olive oil
  • 2 Tbs Hoisin sauce (I like this brand best, you can usually find it in the Asian section at your grocery store)
  • 1 Tbs Toasted Sesame Oil 
  • 1 tsp Spicy Chili Oil (optional but I had it on hand and knew it would make a great addition!)
  • 1 tsp Sriracha or more if you like it spicy!
  • 1/2 tsp sea salt
  • 5 chopped green onions, green and white parts

For the dressing:

In a small mason jar with lid add tamari, vinegar, minced ginger, olive oil, hoisin sauce, toasted sesame oil, chili oil, sriracha, sea salt and chopped green onions. Secure the lid and shake vigorously. Set aside.

Next, put chopped cabbage, shredded carrots, cilantro, sesame seeds, cashews, shredded chicken, and enough dressing to coat (around half) into a large plastic bag, seal, and shake vigorously until well incorporated. Adjust amount of dressing as needed.

Pour into bowls or onto plates and enjoy!! Serves 4.

http://lindawagner.net/blog/2014/06/paleo-chinese-chicken-salad/index.html

Categories
Midweek Meal

Midweek Meal: Asian Chicken Wraps

Asian Chicken Wraps

Love PF Changs? Me, too! But, I’m not a huge fan of eating out, or the ridiculous sodium content in their chicken wraps. These are simple and quick to make – whip some up for dinner tonight!

Asian Chicken Wraps

Yield: Servings 6 | Serving Size: 1 Wrap with 3/4 Cup Cubed Chicken | Calories:123 | Previous Points: 3 | Points Plus: 3 | Total Fat: 3 g | Saturated Fat:1 g | Trans Fat: 0 g | Cholesterol: 27.5 mg | Sodium: 349 mg | Carbohydrates: 13 g | Dietary | Fiber: 1 g | Sugars: 11 g | Protein: 11 g

Ingredients

  • Stir Fry Sauce
  • 2 tablespoons honey
  • 1/2 teaspoon rice wine vinegar
  • 2 tablespoons lite soy sauce, (optional Coconut Organic Aminos)
  • Dipping Sauce
  • 1/4 cup honey
  • 1/2 cup warm water
  • 2 tablespoon lite soy sauce
  • 2 tablespoon rice wine vinegar
  • 2 tablespoon ketchup (recipe for ketchup)
  • 1 tablespoon freshly squeezed lemon juice
  • 1/8 teaspoon sesame oil
  • 1 tablespoon Dijon Mustard
  • Chicken Stir-Fry
  • 1 tablespoon canola oil
  • 1 tablespoon sesame oil
  • 3 skinless chicken breast filets, cubed into about 1/2″ pieces
  • 1 (8 ounce) can water chestnuts, diced
  • 1/2 cup button mushrooms, diced
  • 1/2 cup finely diced yellow onion
  • 2 cloves garlic, minced
  • 6 Savoy (curly) Cabbage leaves, (optional is Napa Cabbage or green leafy vegetable of choice)

Directions

Prepare Stir Fry Sauce by adding these three ingredients in a small bowl and setting aside.

Next, prepare Dipping Sauce by combining honey and warm water in a medium sauce pan. Add the remaining ingredients to the honey & water mix, turn to medium heat and bring to a simmer. Continue cooking approximately 5 minutes. Place the dipping sauce in a bowl for serving and set aside.

Prepare Cabbage by removing several leaves 8-10, rinse cabbage, pat dry with a paper towel and place on serving plates.

Prepare Chicken Stir-Fry by placing canola oil and sesame oil in a large skillet or wok. On medium-high heat add cubed chicken breast and cook until it has lost its pink color, 8-10 minutes. Drain chicken by pouring off liquid. With the chicken still in the skillet add the, already prepared, Stir-Fry Sauce to the chicken along with water chestnuts, mushrooms, onion and garlic. Stir-fry for approximately 4-5 minutes on medium heat.

Place approximately 3/4 cup cooked chicken on individual cabbage leafs, drizzle with dipping sauce. Allow everyone to add additional dipping sauce if they wish. Slightly fold the wrap when eating. A little sauce may spill out but no big deal, just add more, there’s plenty to go around. Enjoy!!!

Bragg Liquid Aminos is another Gluten-Free option for soy sauce.


Read more at http://skinnyms.com/asian-chicken-wrap/#_a5y_p=2189461

Categories
Midweek Meal

Mid Week Meal: spinach salad with chicken, avocado and goat cheese

spinach salad with chicken, avocado and goat cheese

Chicken-Spinach-Salad-8

Yield: 4 servings

Prep Time: 20 min

Ingredients:

SALAD:
8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn (frozen, canned, or cut off the cob)
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled goat or feta cheese
1/4 cup toasted pine nuts

DRESSING:
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste

Directions:

1. Place spinach in a large salad bowl. add remaining salad ingredients.

2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss (a little at a time… as much dressing as you desire).

 

Source: http://www.recipegirl.com/2012/04/02/spinach-salad-with-chicken-avocado-and-goat-cheese/

Categories
Midweek Meal

Midweek Snack: energy bites

No-Bake-Bites

No-Bake Energy Bites

1 cup rolled oats

1/2 cup peanut butter (or almond butter)

1/3 cup honey

1 cup sweetened coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips (optional)

1 teaspoon vanilla

Combine in a mixing bowl. Chill 30 minutes, then roll into balls. Store in an airtight container in the fridge up to a week.

Categories
Midweek Meal

Paleo Breakfast Bowl

Paleo Breakfast Bowl

eggs salmon

Ingredients

1 teaspoon ghee [1]
2 fresh eggs
2 ounces wild smoked salmon (roughly 2 thin slices)
1/2 cup arugula
1/4 avocado, diced
Squeeze of fresh lemon
Pinch of freshly ground pepper

Directions

    1. Heat your ghee over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes.
    2. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper.
    3. Once your eggs are fully cooked, slide them into your bowl, and enjoy immediately.


Source: Calorie Count [2]

Information

Category
Breakfast/Brunch
Yield
One bowl

Nutrition

Calories per serving
335
Source URL
http://www.fitsugar.com/Easy-Paleo-Breakfast-35261941

Links:
[1] http://www.foodnetwork.com/recipes/alton-brown/ghee-recipe.html
[2] http://caloriecount.about.com/paleo-breakfast-bowl-recipe-r1637742

Categories
Midweek Meal

Pan Seared Salmon with Kale Salad

Pan-Seared Salmon with Kale and Apple SaladFNK_pan-seared-salmon-with-kale-apple-salad_s4x3.jpg.rend.sni18col

The star of this dish is the kale salad. It’s crunchy, tangy and sweet! This is a great one for the middle of the week dinner slump – grab some fresh salmon and let us know what you think!


Total Time: 40 min
Prep: 20 min
Inactive: 10 min
Cook: 10 min
Yield:4 servings
Level:Easy

Ingredients
Four 5-ounce center-cut salmon fillets (about 1-inch thick)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
1/4 cup dates
1 Honeycrisp apple
1/4 cup finely grated pecorino
3 tablespoons toasted slivered almonds
Freshly ground black pepper
4 whole wheat dinner rolls

Directions
Bring the salmon to room temperature 10 minutes before cooking.

Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.

Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.

Divide the salmon, salad and rolls evenly among four plates.

NUTRITION INFO
Per serving (1 fish fillet, about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/pan-seared-salmon-with-kale-and-apple-salad-recipe.html?oc=linkback

Categories
Midweek Meal

Midweek Meal

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl
See our MAX10 Pinterest boards for more fresh and healthy meal and snack ideas!

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl

Yields: 4 servings | Serving Size: 1/2 cup|Calories: 228| Previous Points: 4| Points Plus:  6| Total Fat: 6 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 65 mg | Carbohydrates: 36 g | Dietary Fiber: 5 g | Sugars: 7 g | Protein: 6 g |

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon vanilla
  • 2 cups fresh or frozen blueberries
  • 1 tablespoon coconut oil, melted
  • 1/2 teaspoon cinnamon
  • Sea salt, to taste

Directions

Preheat oven to 400 degrees F.

Combine the quinoa, water and vanilla in a saucepan with a pinch of salt. Bring to a boil, cover and reduce heat to low. Simmer for 15 minutes until liquid is absorbed.

Toss the blueberries with the coconut oil and cinnamon. Spread on a parchment lined baking sheet (don’t skip the parchment!) Roast until soft and bubbly, about 15 minutes.

Serve the quinoa topped with the roasted blueberries. Top with a few fresh blueberries, coconut, or slivered almonds if desired.


Read more at http://skinnyms.com/vanilla-quinoa-and-roasted-blueberry-breakfast-bowl/#uC5OuMpvGwmMJ3V5.99

Categories
Midweek Meal Uncategorized

Pre and Post Workout Snacks

before after foods

This helpful graphic will make quick work of deciding what snacks to eat before and after your workouts! About a half an hour before, eat high energy foods like dried fruits. After your workout, within two hours, whip up a smoothie with milk for protein, banana for potassium and berries for anti-oxidants. Your muscles will thank you!

www.maxfitnessbootcamp.com