Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘broccoli’

Workout Funk

If you take a look at my Workout Log, it’s not hard to figure out that I’ve been in a little “workout funk” lately.  Corey and I have both been waking up every morning with this weird feeling…I think they call it “laziness” ?

Before we moved, we used to wake up almost every weekday at the same time, and get in our prospective workouts at the gym before starting the day.  Lately, this has been quite a challenge.  I’ve been taking way too many days off, and I’m not happy about it!

I’ve decided the best way to get out of my funk is to set some small goals.

Here’s what I came up with: 

-Aim to work out every weekday, plus one weekend day.

-Add more outside running to my routine.

-BodyPump twice a week.

-Spinning at least once a week.

Some people set fitness goals based around their weight or appearance, and this is something I used to do all the time- but I’m at the point where that is just not a good idea anymore.  Setting body-related goals just causes me to obsess over numbers, and that’s not very productive!  I think getting my mind and body into a routine is the best way to ensure that I get my workouts in, and the benefits of that will follow.

Onto the food!

Breakfast

I toasted a whole wheat English muffin, and topped it with pear slices and a drizzle of honey.

A large cup of coffee was enjoyed alongside my pear sandwich.

I’ve been slowly trying to ween myself off of my beloved Coffeemate Sugar-Free Hazelnut Creamer in favor of  “raw friendly” almond milk, but I’m not gonna lie…it’s tough!

Lunch

Yesterday’s lunch reminded me of being in pre-school, possibly because of the finger-foods I had on the side, but it was still filling and delicious!

I toasted a whole wheat sandwich thin and topped it with Dijon mustard, a slice of meunster cheese and deli turkey.  On the side, I had some baby carrots and sliced kiwi.

Dinner

In favor of trying to eat more natural foods and stay away from processed crap, I’ve been browsing through the organic brands at the grocery store lately.  It definitely is more expensive, but I think a few substitutions here and there won’t break the bank.

I was craving some comfort food last night, so a bowl of macaroni and cheese sounded perfect!

I picked up a box of Annie’s Macaroni & Cheese, made with whole wheat pasta and natural cheese.  I was a little skeptical about how it would taste, but I was pleasantly surprised.  To spruce it up and add some extra nutrition, I added some roasted broccoli and a sprinkle of 2% shredded cheddar cheese.

Alongside, I had a salad made with chopped Romaine lettuce and raw broccoli florets.

I topped my salad with Organicville Sesame Goddess dressing.

I’ll admit that 87% of the reason that I got this flavor was the fact that it had the word “goddess” in it.  I’m a marketer’s dream.

 

Do you have any tricks for getting out of a “workout funk” ? 

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Low-Calorie, EASY Dinner in 20 Minutes!

Don’t get too excited- I am still camera-less.  Corey was nice enough to let me use his iPhone for tonight’s picture, which, for those of you who know him, is a HUGE deal! No one touches his beloved iPhone.

Anyways, I felt that I needed to blog about my dinner tonight simply because it was just SO easy to prepare.  On top of that, it was healthy and low-calorie.  It doesn’t get much better than that!

The #1 thing that people say to me when I tell them that I have a cooking blog is “Oh, how nice- I wish I had the time to cook!” If they don’t say that, the #2 thing I hear the most is “I would love to cook, but I never know what to make!”  Well, I think it’s safe to say this meal is a solution to both of those problems.

Granted, I did not actually create this chicken recipe or the sides, but I did take the help of good old pre-packaged foods from the grocery store- the healthy kind, of course!   I picked up a package of 4 chicken cutlets.  I was planning to marinate them, but then I headed down the spice aisle and came across this guy:

Hi!

I am a huge fan of the original Shake ‘N Bake, but I had never tried the BBQ Glaze before, and I was intrigued.  I headed over to the frozen foods section and grabbed this:

Bird's Eye Frozen Broccoli Florets

Along with my all-time favorite dinner item, which I blogged about in a previous post:

I'm Baaaack!

When I got home, I followed the instructions for the chicken, which instructed me to bake the chicken at 350 degrees for 20 minutes, after shaking (duh- shake…and bake!)  While the chicken finished cooking, I microwaved the potatoes for 5 minutes, and then poured half of the frozen broccoli florets in a bowl with a little water and microwaved for 3 minutes.  That’s it!  Dinner was ready in 20 minutes, and I am happy to say that it was not only delicious, but it was under 400 calories!  YAY for quick, easy and healthy dinners!

It’s Always Great to Have a Colorful Plate! Asian-Marinated Salmon with Zesty Roasted Vegetables

There are so many salmon-haters in the world, but I’m confident this recipe could change their minds!  I got the inspiration for this one from Corey’s parents- they bought a HUGE piece of a salmon and gave us a portion, along with a variety of fresh vegetables.  They told us that they made an asian-flavored marinade for the salmon, put it on the grill with the vegetables, and had a delicious feast!  I decided to try a similar approach with our dinner tonight.  On a side note, we had a special addition to our meal, thanks to Corey’s trip to Costco today.  He brought home two huge portobella mushrooms filled with cheese, crabmeat stuffing and topped with 2 shrimp!  It was seriously awesome.  My dad is gonna have to give this one a try for my salmon-loathing mom this week!

Asian-Marinated Salmon


Servings: 2

Ingredients:


1/4 cup Ken’s Herb and Garlic Marinade (or any kind of prepared marinade you have on hand-

you can even skip this ingredient if you want)

5 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon honey

1 tablespoon Makoto Ginger Dressing (the BEST dressing in the world! If you don’t have it or don’t want to buy some, just substitute 1 teaspoon ground ginger)

1 tablespoon Red Wine Vinegar

1/2 tablespoon Worcestershire sauce

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

Enough salmon for 2 people- we used a portion that was about 3/4 pound, and then cut it in half (if the skin isn’t removed, don’t worry, it will come off after baking)

Tinfoil

Directions:

Whisk all ingredients together in a bowl, then place the salmon filets in a small baking dish or loaf pan and pour marinade over top.  Cover will tinfoil and place in the fridge for anywhere from 30 minutes to 2 hours.

Preheat oven to 425 degrees (to roast the vegetables first, see below).  When the veggies are roasted, turn heat down to 375 degrees.

Take the salmon out of the fridge and place the filet in the middle of a large piece of tinfoil.  Make a little “salmon purse”, folding the sides together in the middle, and creating two handles at the top.  Be sure it is completely sealed.  Place in the oven and bake for about 20-30 minutes, depending on the thickness.  You will know it is done when it turns a light pink color and flakes with a fork.  Remove from pouch.

Zesty Roasted Vegetables


Servings: 2-3

Ingredients:

2 medium to large carrots, peeled and sliced into rounds

2 small yellow squash, sliced into rounds

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 medium zucchini, sliced into rounds

4 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon Ken’s Herb and Garlic Marinade

2 tablespoons EVOO

salt, pepper and garlic powder

Directions:

After slicing vegetables, lay them in an even layer on a cookie sheet.  Pour the EVOO, soy sauce and marinade over the veggies.  Sprinkle salt, pepper and garlic powder over top.  Use your hands to mix everything together, coating the veggies in the mixture.  Roast in the oven at 425 for 25 minutes, using a spatula halfway through roasting to flip them.

 


It’s Not Delivery…Because You Made it Yourself! Recipe: Broccoli Pizza

I got the inspiration for this recipe from one of my favorite sites that I’ve mentioned before. I changed a few things about it and added my own touches to fit my tastes.  It’s very easy to make, especially when you get help from the store-bought pizza dough!  Pizza has a bad reputation, but it really can be good for you with a few modifications.  First, it is ALWAYS better to get “thin crust”, even when you are ordering out.  Less dough = less calories.  Second, skip the fatty meats and extra cheeses, and try ordering as many veggies as you can.  That’s why I love this recipe- it has 2 cups of broccoli on top!  The dough that I used for this recipe was Pillsbury’s Refrigerated Thin Pizza Crust.  However, if you can find it, it is much better to use a whole-wheat dough (I was very upset that my store didn’t have it!)

Broccoli Pizza

Servings: 12 slices

Ingredients:


1 roll of Pillsbury Refrigerated Thin Pizza Crust

2 cups broccoli florets, cooked in boiling water until tender

2 cups Fat Free Shredded Mozzarella Cheese

1/3 cup pre-made Pesto (I used Spice World brand, found with the pre-chopped jars of garlic)

1/4 cup Reduced Fat Feta Cheese

Grated Parmesan Cheese (optional)

salt and pepper

Directions:

Preheat oven to 400 degrees.  Spread the dough out on a cookie sheet (sprayed with non-stick spray), and pre-bake the dough according to package directions, 5 minutes.  Take the dough out of the oven.  Cook the broccoli florets in boiling water for about 4-5 minutes, until tender.  Drain and pat dry.

Spread the pre-baked dough with the pesto in an even layer.

Spread the broccoli on top of the pesto in another even layer.  Season with salt and pepper, to taste.  Sprinkle the Mozzarella and Feta cheeses on top.  Bake for another 10 minutes, or until crust is golden brown and cheese is melted.  Sprinkle individual slices with Parmesan cheese, if you want.  Serve hot!

 

 

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