Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Nutrition

Cancun Chicken

Low fat blue corn tortilla chips
Whole wheat flour
Eggs
Boneless skinless chicken breast
Chipotle chili powder
Black beans
Reduced fat sour cream
Reduced fat Mexican style cheese
Olive oil
Salt
Pepper

Place a handful of low-fat blue corn tortilla chips into a plastic bag and crush. Empty the crushed blue corn tortilla chips into a shallow bowl. Pound chicken breast thin with rolling pin (to ½ thickness) or you can buy chicken breast already cut thin. Place an egg in a mixing bowl and beat. Place a cup of whole wheat flour in a shallow bowl and add 1 teaspoon of chipotle chili powder. Dip the chicken breast into the flour mixture, then into the egg wash and finally coat with the blue corn tortilla crumbs. Cook over medium high heat in a lightly oiled sautee pan for a few minutes on each side. Remove from the pan and place in a baking dish. Preheat the oven to 400 degrees. Cover the chicken with a handful of low fat Mexican style cheese and finish in the oven for 10 minutes.

In a small pot add one can of black beans (don’t drain them), one teaspooon of reduced fat sour cream, one teaspoon of chipotle chili powder, as well as salt and pepper to taste. Warm over medium low heat.

Serve the chicken with a dollop of reduced fat sour cream along with a side of black beans.

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White Bean Mash

2 cans of white beans
1 lemon
Olive oil
Salt
Pepper
Garlic

Another super simple recipe… Drain the white beans and pour them into a sauce pan. Warm over medium heat. Add 1 tablespoon of olive oil and begin to smash the beans together with a large wooden spoon. Add the juice from 1 lemon as well as a the zest of 1 lemon. Flavor with salt, pepper and garlic to taste. A high protein alternative to mashed potatoes!

Mushy Peas

1 Bag of frozen peas
Fat free half and half
Olive oil
Salt
Pepper
Garlic

This couldn’t be any easier. Prepare the frozen peas per the instructions on the bag. Put the peas, a couple tablespoons of fat free half and half, a dash of olive oil, salt, pepper and garlic into a food processor. Blend into a smooth consistency. Place in a sauce pan and warm over low heat. Can be served warm or at room temperature.

Some Healthy Snack Ideas

Getting in shape doesn’t mean and end to snacking, it just means making better and smarter snacking choices. Here are some snacking ideas:

Almonds
Cauliflower
Carrots
Celery
Hummus
Pretzel Thins (Trader Joes has great Pretzel Thins)
Goat Cheese
Grapefruit
Low-fat cottage cheese (excellent protein source)
Peanut butter
Apples
Bananas
Grapes
Strawberries
Blueberries
Raspberries

Roasted Beets

3 Large fresh red beets (or combination of red and golden beets)
Olive oil
Salt and peper
Garlic powder

Preheat oven to 325 degrees. Cut beets into 1 inch pieces. Coat beets with olive oil, salt and pepper and garlic powder. Place in a baking dish. Roast at 325 until the beets are soft to the touch and cooked all the way through.

Garlic Asparagus

1 bunch very thin fresh asparagus
Olive oil
2 tablespoons of minced garlic
Salt and pepper

Trim the asparagus, keep the top part of the spear discard the woodier bottom portion. In a sautee pan add a couple of tablespoons of olive oil and warm over medium heat. Add the bunch of asparagus. Add 2 tablespoons of minced garlic and season with salt and pepper. Cook the asparagus until its actually a little black and crispy (trust me its good this way).

Balsamic Wild Rice Stuffed Mushrooms

12 Large white stuffing mushrooms
1 Box of quick cook wild rice
Feta cheese
Balsamic vinegar
Whole wheat bread crumbs
Basil
Oregano
Garlic
Salt and Pepper
Olive Oil

Clean the mushrooms with a dry paper towel and remove the stems. Prepare the quick cook wild rice. In a mixing bowl add the wild rice, a handful of feta cheese, a couple of teaspoons of balsamic vinegar and about ½ cup of whole wheat bread crumbs. Season liberally with basil, oregano, garlic as well as salt and pepper. Spoon the mixture into the mushrooms caps and bake in the oven at 375 degrees for 15 minutes.