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Grilled Herb Chicken

1/4 cup olive oil
1/4 cup fresh chopped parsley
Juice from 2 large lemons
1 small onion, diced
1.5 Tbsp fresh minced garlic
1 Tbsp grated lemon peel
1 Tbsp fresh chopped thyme
Salt and fresh ground black pepper to taste
(3-6) 8-oz Boneless, skinless chicken breasts

– Mix first 8 ingredients in a small bowl.
– Wash the chicken breasts under cold water and pat dry with paper towel.
– Place chicken breasts in a 1 gallon baggie and pour the mixture over top.
– Get as much air as you can out of the baggie, seal.
– Place baggie in fridge and marinate 8-12 hours.

About 50 minutes to an hour before you want to eat…

– Get your grill ready
– Put some mesquite wood chips over the hot coals for extra great flavor.
– Remove chicken breasts from baggie, pour remaining marinade into a small bowl.
– Cook chicken on closed grill for about 30-35 minutes, basting occasionally with the marinade. Turn chicken after 15-20 minutes.
– Chicken is ready when internal temperature reaches 170 degrees. Don’t overcook!

Yield: 3-6 servings

Nutritional Information per serving
Calories: 280
  Fat: 9g (good fat, from the olive oil)
Sat Fat: 1g
Carbohydrates: 0g
  Sugars: 0g
  Fiber: 0g
Protein: 50g

Spicy Chicken

.5 Tbsp olive oil
Juice from 1 medium lemon
2 Tbsp white wine
1 tspn thyme
1 tspn rosemary
5 cloves fresh garlic (chopped)
1/4 – 1/2 tspn red pepper
Salt and fresh ground black pepper to taste
(3) 8-oz Boneless, skinless chicken breasts

– Mix first 7 ingredients in a small bowl.
– Wash the chicken breasts under cold water and pat dry with paper towel. Sprinkle with salt (if desired).
– Place chicken breasts in a dish and pour the mixture over top.
– Add lots of fresh ground pepper!
– Cover dish with plastic wrap and marinate in fridge about 30 mins while preheating the oven to 350.
– Brown both sides of the chicken breasts in a frying pan over med-high heat.
– Put chicken breasts in shallow baking pan, pour juice and spices in frying pan + any left-over marinade over the breasts.
– Bake at 350 for 25-30 mins.
– If desired, right before you take the breasts out of the oven, turn the broiler on for about 1-2 mins to give the garlic on top a little extra crisp.
– Place breasts on serving dish and spoon the thickened juices and spices left at the bottom of the baking pan over the top.

Yield: 3 servings

Nutritional Information per serving
Calories: 280
Fat: 9g (don’t worry–it’s good fat from the olive oil!)
  Sat Fat: 1g
Carbohydrates: 0g
  Sugars: 0g
  Fiber: 0g
Protein: 50g

Nitrean & Oats Shake

60g chocolate Nitrean protein powder
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice

Blend all ingredients in blender until smooth.

Nutritional Information per serving
Calories: 445
Fat: 6.5g
  Sat Fat: .75g
Carbohydrates: 44.5g
  Sugars: 1.5g
  Fiber: 6g
Protein: 55.5g

Cilantro Salmon

2 7-oz salmon steaks
3 Cloves garlic
3/4 Cup cilantro leaves
2 Tablespoons olive oil
Juice from 1 small lime
Salt and fresh ground pepper to taste
1 large tomato, seeded and chopped

Preheat oven to 400 F

1) Put the garlic, cilantro, olive oil, lime juice, salt and pepper in a food processor or blender. Blend until creamy.
2) Spray baking sheet with Pam or other non-stick cooking spray and place salmon steaks on it.
3) Spread the cilantro paste on the salmon.
4) Scatter the chopped tomato over the salmon.
5) Add more salt and pepper, if desired.
6) Bake until well-cooked, about 15 minutes. Serve immediately.

Nutritional Information per serving
Calories: 460
Fat: 34g (good EFAs from the salmon and olive oil)
  Sat Fat: 9g
Carbohydrates: 4g
  Sugars: 0g
  Fiber: 0g
Protein: 37g

Broiled Salmon

3 Tbsp reduced fat sour cream
1 Tbsp dijon mustard
1 Tbsp fresh dill (chopped)
3 cloves fresh garlic (chopped)
Juice from 1/2 medium lemon
1/8-1/4 tspn red pepper
Salt and fresh ground black pepper to taste
(2-4) 7oz. Atlantic salmon steaks

  • Preheat broiler.
  • Place first 6 ingredients in a small bowl. Mix well.
  • Wash salmon steaks and pat dry with paper towel.
  • Place salmon on lightly greased (I use Pam) broiler pan covered in foil. Sprinkle with salt (if desired).
  • Brush top and sides of salmon steaks with the mixture.
  • Place salmon under the broiler, about 3 inches or so from heat source.
  • Broil until top is done almost to your liking. I like mine pretty dark (about 4-7 minutes).
  • Close oven door, turn off broiler, reduce heat to 425 and complete cooking, about 6-8 minutes.
  • Garnish with fresh dill and lemon and serve!
  • Yield: 2-4 servings

    Nutritional Information per serving
    Calories: 385
    Fat: 23.5g (don’t worry–it’s good EFAs from the salmon!)
      Sat Fat: 7g
    Carbohydrates: 6g
      Sugars: 2g
      Fiber: 0g
    Protein: 38g

    Filet Mignon With Mushroom-Wine Sauce

    1 tablespoon margarine, divided
    Vegetable cooking spray
    1/3 cup finely chopped shallots
    1/2 pound fresh shiitake mushrooms, stems removed
    1 1/2 cups dry red wine, divided
    1 (10.5 ounce) can beef consomme, undiluted and divided
    Cracked pepper
    4 (4 ounce) filet mignon steaks (about 1 inch thick)
    1 tablespoon low-sodium soy sauce
    2 teaspoons cornstarch
    1 tablespoon fresh chopped thyme
    Fresh thyme sprigs (optional)

    1) Melt 1 1/2 teaspoons margarine in a nonstick skillet coated with cooking spray over medium heat. Add shallots and mushrooms; saute 4 minutes. Add 1 cup wine and 3/4 cup consomme; cook 5 minutes, stirring often. Remove mushrooms, and place in a bowl. Increase heat to high; cook wine mixture 5 minutes or until reduced to 1/2 cup. Add to mushrooms in bowl; set aside. Wipe skillet with a paper towel.

    2) Sprinkle desired amount of cracked pepper over steaks. Melt remaining 11/2 teaspoons margarine in skillet coated with cooking spray over medium heat. Add steaks; cook 3 minutes on each side or until browned. Reduce heat to medium-low, and cook 1 1/2 minutes on each side or to desired degree of doneness. Place on a serving platter, and keep warm.

    3) Combine soy sauce and cornstarch; stir well. Add remaining 1/2 cup wine and consomme to skillet; scrape skillet with a wooden spoon to loosen browned bits. Bring to a boil; cook 1 minute. Add mushroom mixture, cornstarch mixture, and chopped thyme; bring to a boil, and cook, stirring constantly, 1 minute. Serve with steaks. Garnish with thyme sprigs, if desired.

    Nutritional Information per Serving (3oz. steak & 1/2 cup sauce)
    Calories 250 (39% from fat)
    Fat 10.7g
      Sat Fat 3.6g
    Carbohydrate 9.4g
      Fiber 0.9g
    Protein 28.5g
    Cholesterol 84mg
    Iron 5.1mg
    Sodium 712mg
    Calcium 30mg

    Pasta With Roasted Peppers and Basil

    INGREDIENTS
    1 tablespoon olive oil
    2 cups chopped onion
    1/2 teaspoon fennel seeds, crushed
    2 cloves garlic, minced
    2 (14.5 ounce) cans no-salt-added whole tomatoes, undrained and chopped
    1 pound green peppers, roasted and peeled
    1 pound sweet red peppers, roasted and peeled
    1 pound sweet yellow peppers, roasted and peeled
    1/2 teaspoon salt
    1/4 teaspoon fresh ground pepper
    8 cups cooked penne (short tubular pasta), (cooked without salt or fat)
    1/2 cup thinly sliced fresh basil
    1/2 cup freshly grated Parmesan cheese

    DIRECTIONS
    1) Heat olive oil in a large nonstick skillet over medium-low heat. Add chopped onion, fennel seeds, and garlic; cover mixture, and cook 10 minutes or until tender, stirring occasionally. Add chopped tomatoes to onion mixture, and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes, stirring occasionally.

    2) Cut roasted green, red, and yellow peppers into julienne strips. Add roasted pepper strips, salt, and freshly ground pepper to tomato mixture; cook 3 minutes or until thoroughly heated.

    3) Combine tomato mixture, cooked pasta, and basil in a large bowl, and toss mixture well. Sprinkle with Parmesan cheese.

    Roasted Peppers
    Cut the peppers in half, and remove the seeds and membranes. Then place the peppers on a baking sheet, and press each with the palm of your hand to flatten them.

    Broil the peppers 5 1/2 inches from heat 15 to 20 minutes or until the skins are blackened. Immediately plunge the charred peppers into a bowl of ice water.

    Peel the charred skins from the peppers, and discard the pepper skins. The soft, slippery roasted pepper flesh will be ready to use or to freeze.

    Nutritional Information
    Serving size: 1 1/2 cups
    Calories 279 (15% from fat)
    Fat 4.8g
      Sat Fat 1.6g
    Carbohydrate 48.9g
      Fiber 4.4g
    Protein 10.7g
    Cholesterol 5mg
    Iron 3.2mg
    Sodium 278mg
    Calcium 144mg