I always include chicken breast in clients diets, unfortunately most people cook the hell out of chicken and are left with a dry piece of meat that gets even worse when reheated. Since I want clients to precook as much food as possible to save time preparing meals I want to make sure that the […]
Read More »Shrimp with Zucchini Fettuccini I love pasta, however I tend to keep my carbs quite low in my diet most of the time. I came up with a technique for cooking zucchini that gives me the same texture and feel as pasta without the carbs. Since I tend to add healthy fats and oils […]
Read More »Emerge all purpose spice rub This rub goes well with everything from chicken and beef to any type of seafood or fish. This is a pretty basic rub that you can easily alter by adding or removing certain spices and herbs to match your specific tastes. Rub: 2 tbsp Garlic Powder 2 tbsp Paprika […]
Read More »How to prepare Eye of Round Beef is a great source of protein but most people stay away due to the fat content. All beef is not created equal however. Most steaks that you are going to get in a restaurant are going to be New York Strip, Beef Tenderloin (fillet) and Rib Eye. […]
Read More »Chicken Stir Fry 4oz Cooked Sliced Chicken Breast ½ cup Broccoli (blanched or microwaved to partially cook) ½ Med Red Pepper Sliced ½ Med Green Pepper Sliced ¼ Med Onion Sliced 1 Clove Chopped Garlic ¼ cup Cold Chicken Stock 1 tsp Corn Starch 2 tsp 3/6/9 Oil In a hot pan (sprayed with low […]
Read More »Breakfast Burrito 1 Chicken/Turkey Sausage Chopped 1 Whole Egg 2 Egg Whites 1 tbsp Chopped Red Pepper 1 tbsp Chopped Onion 1 tbsp Salsa 1 tsp Chopped Cilantro Salt and Pepper to taste 1 Large Whole Wheat Wrap Place sausage, peppers and onion in a med high pan (spray with low fat cooking spray). […]
Read More »Mediterranean Frittata ½ cup Chopped Onion ½ cup Chopped Zucchini ½ cup Chopped Mushroom 1 tsp Chopped Garlic 2 tbsp Chopped Sundried Tomato in Oil (patted dry) ¾ cup Egg Whites 3 Whole Eggs 1 tbsp Chopped Basil 1 tbsp Chopped Thyme ¼ cup “Light” Grated Parmesan Cheese Salt & Pepper to taste In […]
Read More »Smoked Ham and Sweet Potato Frittata 1 cup Chopped Onion 1.5 cups 1/4” Cubed Yam 5oz Maple Leaf Country Kitchen Smoked Ham 1 tsp Chopped Garlic ¾ cup Egg Whites 3 Whole Eggs 2 tbsp Chopped Basil ¼ cup “Light” Grated Parmesan Cheese Salt & Pepper to taste In a 9.5” med high pan cook […]
Read More »Herb Crusted Pan Roasted Salmon Ingredients for Salmon: 5oz. Wild Atlantic Salmon Fillet 2 tsp Dijon Mustard ½ tbsp Chopped Basil ½ tbsp Chopped Chives ½ tbsp Chopped Tarragon ½ tbsp Chopped Italian Parsley ½ tbsp Chopped Dill ½ tbsp Chopped Garlic ½ tbsp Grated Low Fat Parmesan Cheese Salt & Pepper Salt […]
Read More »Vinaigrettes Balsamic/Dijon/Honey 2 tbsp Balsamic Vinegar 2 tbsp Apple Cider Vinegar 1 tbsp Dijon Mustard 1 tbsp Honey 4 tbsp 3/6/9 Oil Salt & Pepper to taste Per tbsp = .1g Protein 1.7g Carbs 5.8g Fat (59.4 cals) Chili/Lime/Rice Wine Vinegar/Honey 2 tbsp Lime Juice 2 tbsp Rice Wine Vinegar 1 tbsp […]
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