Posts Tagged ‘health food’

Meal of the Week: Grilled Chicken Salad

Posted: May 24, 2012 in Diet and Nutrition
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Need some fruits and veggies in your life? Try this salad with grilled chicken to get your vitamins and protein in the same tasty meal. I like to use a 50/50 mix of spring mix and baby spinach. The number of chicken breasts depends on how many people you’re cooking for (if I’m cooking for multiple people, I’ll give each person their own chicken breast and just mix the salad separately). Marinade the chicken in a low sodium salad dressing and grill. While the chicken is on the grill, mix your spring mix and spinach with a handful of chopped walnuts, dried cranberries, chopped apple, and top with feta cheese. You can garnish the salad like I did with some whole carrots, or chop and mix them in! It’s that easy. I like to use either Greek or balsamic vinaigrette for a dressing. Toss and top with chicken and you’re done!

Meal of the Week: Chicken and Veggie Pasta

Posted: May 7, 2012 in Diet and Nutrition
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This meal is relatively easy to make but takes a little bit of time, around 30 minutes. You can increase or decrease serving size, but the recipe below will make approximately 4 servings. This meal supplies lots of vitamins from the veggies as well as good fiber, and there are plenty of whole grains in the pasta.

-2 Chicken breasts

-2 or 3 cloves of garlic (based on personal preference)

-1 zucchini, sliced and quartered

-2 whole carrots, sliced

-1 green or yellow bell pepper

-1/2 small can black olives

-1 can organic primavera sauce

-Whole grain Farafalle pasta (3/4 is one serving, so based on desired servings, you can make as much or as little pasta as you would like)

Directions:

Cut the chicken breasts into 1″x1″ chunks and sautee in olive oil and Italian seasoning with the garlic (sliced or minced, to preference) in a large saucepan.

Once the chicken is nearly cooked through, add the veggies and cook until tender.

Add pasta sauce and black olives and simmer for 10-15 minutes.

While chicken and sauce is simmering, cook the pasta.

Mix both together or pour sauce over the top of the pasta. You can sprinkle parmesan or romano cheese over the top (in moderation of course!).

Enjoy!

Meal of the Week: High Power Breakfast

Posted: April 26, 2012 in Diet and Nutrition
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Per reader suggestion, here is your first Meal of the Week brought to you by my Sunday morning breakfast. Obviously, you may not have time to cook something up like this every day (and don’t worry, I’ll get around to some quicker morning meals here soon) but on the days you do, this is a great, high-protein start to your day.

Here’s what you see:

1. Orgain

2. Eggs (2)

3. Toast (1)

4. Low sodium, 1% milk fat Cottage Cheese (1 serving) with strawberries

5. Water (8 oz)

Here’s why you see it:

1. Orgain is an organic protein supplement with zero saturated fat, 10 servings of fruits and veggies, 24 vitamins and minerals, gluten-free, with no artificial sweeteners. Since I’ve been drinking this in the mornings, I haven’t even needed my daily coffee as a pick-me-up! The vitamins in this drink will fuel you all morning long while the protein/carb mix helps build lean muscle.

2. Eggs, of course, are high protein. I will eat mine fried or scrambled, but here is a good tip for cooking eggs: instead of using butter, try an olive oil pan spray.

3. Toast gives me some extra carbs to make sure I feel full, plus it’s a great source of whole grains. Look for low sugar fruit preserves or use honey as a topping.

4. Cottage cheese is another great source of protein, and opt for the full fat version if you’re regularly training/working out (I get 4% milk fat)! I mixed strawberries in with mine to get another serving of fruit for the day.

5. Water needs no explanation! Remember, anytime you drink some sort of protein shake,  you should drink at least as much water.

Be on the lookout for more meal ideas each week!