Fava Bean, Shrimp and Avacado Salad

February 5, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

1/2 Cup Fava Beans

2 hand fulls mixed salad greens or spinach

1 avocado, peeled, pitted and sliced

1 tsp lemon juice

1 cup cooked large shrimp

1 tbsp chopped chives

DRESSING: 1tsp EVOO, 2tsp lemon juice, 1 tbsp creamed horseradish, 1 tbsp reduced-fat sour cream. pinch of salt and ground black pepper

Steam the fava beans for 3-4 minutes until tender. Let cool slightly, then remove the tough outer shell from each bean.
To make the dressing, wish together the ingredients listed.
Arrange the salad leaves in 2 shallow bowls, toss the avocado in the lemon juice and add to the bowls with the fava beans and shrimp. pour over dressing, toss gently, and sprinkle with chives before serving

This amount serves 2!

Breakfast Frittata

January 30, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

Ingredients

4 sausages or sausage alternative – I SUGGEST CHICKEN (pre-cooked and cut into cubes or slices)

sunflower oil, for frying

8 cherry tomatoes

4 eggs (or 6 egg whites), beaten

Instructions:

Preheat the broiler to medium-high. Arrange the sausages on a foil-lined broiler pan and cook until golden. let cool slightly, then slice into bite sized pieces.

or use pre-cooked chicken and skip this whole step every morning to make a faster leaner breakfast!!!

Meanwhile, heat a little oil in a medium-sized skillet with a heatproof handle, add the tomatoes and cook for 2 minutes. Arrange the sausages (CHICKEN) in the pan so that the sausage (CHICKEN) and tomatoes are evenly distributed.
Add a little more oil to the pan if it seems dry. Pour the egg mixture over the ingredients in the pan. Cook for 3 minutes without stirring the omelet. Place the pan under the preheated broiler for an additional 3 minutes until the top is just cooked. Serve cut into wedges.

Serves 3

Pavlova with Strawberries

January 29, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

A crisp meringue – named after a Russian ballerina – is the nest for strawberries. Be Sure to let the meringue cool completely before filling with berries.

Serves 6; Prep time 15 minutes; Bake time 1 hour

Ingredients:

6 egg whites
1/4 tsp salt
1/4 cup granular sugar
1/2pecans, coarsely chopped
1 1/2 pints strawberries, halved
2 tbsp sugar-free strawberry syrup

Heat oven to 275 degrees. Cover a baking sheet with parchment and draw a 10inch circle on it.
with an electric mixer on medium high, beat whites and salt in a bowl until stiff peaks form. Slowly add the sugar substitute, beating until very stiff, but not dry. Fold the pecans into the whites. Spread the meringue with a spatula or spoon to form a 10 inch nest on the parchment.
Bake about 1 hour until lightly golden and crust develops. Cool completely. Half an hour before serving, place strawberries in a bowl. Drizzle with the strawberry syrup. To serve, arrange strawberries over the meringue shell.

Carbs: 8 grams Protein: 4 grams Fat: 3 grams Calories:75

This is higher in sugar so we recommend eating on your “cheat day”!!

Simple Dijon and Dill Salmon

January 29, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

Easy to prepare and Easy to make!

Ingredients:

1 salmon fillet – any size

Honey Dijon Mustard – only 120mg sodium, 5 carbs – I shop giant brand

Bread Crumbs – any style- keep your choice with sugars 2g or under

Dill (fresh or dried)

Preheat Oven to 400

COOKING INSTRUCTIONS:

Place Salmon skin side down on some tinfoil on a baking sheet (no need to grease)
Spread mustard evenly in a thin layer covering the whole top of the salmon (I use a butter knife). Not so much that you can’t see the salmon fillet underneath but enough to stick the breadcrumbs (use more mustard for extra creaminess and flavor)
Shake the breadcrumbs evenly over the salmon and mustard. Use enough to coat but not fully bread. The breadcrumbs should now cover enough that you can not see the salmon underneath.
Shake dill over the salmon for seasoning, be generous but don’t create another layer.
Bake for 15 minutes at 400 degrees. Check the center of the salmon for doneness (should be opaque). Depending on the thickness of your fillet you may need to bake for another 7-18 minutes.
When you remove the salmon and serve use a spatula to lift the salmon from the skin and remove grey matter from the bottom. Most of it should stick to the tinfoil for easy serving.

That’s IT!!!

Serve over Parmesan couscous, brown rice or whole wheat pasta YOUR CHOICE.. …or with a side of spinach or various vegetables for a complete meal.

4 Cup Fruit Salad (yum)

January 26, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / 1 Comment

4 servings 1 cup lowfat cottage cheese
1 cup fruit cocktail
1 cup crushed pineapple (drain well)
1 cup mandarin oranges
1/4 cup chopped walnuts (optional)

Combine all ingredients and stir well. Chill.

The best time to eat this snack is as a mid-morning and/or mid-afternoon treat!!

ZIPLOC OLMETTE

January 12, 2010August 6, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / 3 Comments

Ingredients:

– 2 eggs or 4 egg whites

– additives – fresh veggies and meats of your choice

– low fat cheese if cheese is necessary

– Ziploc bag

Directions:
Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them.

OPT for 4 egg whites to eliminate fat content.

Put out a variety of ingredients such as: onion, green pepper, tomato, mushroom, or chicken. – Try to avoid high sodium additives like bacon, ham and cheese
Make sure to get the air out of the bag and zip it up.

Place the bags into rolling, boiling water for exactly 13 minutes.
Open the bags and the omelet will roll out easily. Be prepared to be amazed!!

Nice to serve with fresh fruit!! YUM

Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in 13 minutes, you got a nice omelet for a quick breakfast!!!

Nutritional Info

Servings Per Recipe: 1
Amount Per Serving
Calories: 298.2 (reduced with egg white substitute)
Total Fat: 15.9 g (reduced with egg white substitute)
Cholesterol: 394.0 mg
Sodium: 341.4 mg (reduced when eliminating bacon, ham and hash browns)
Total Carbs: 2.7 g
Dietary Fiber: 0.3 g
Protein: 18.2 g (reduced with egg white substitute)

Grilled Chicken with Tomato-Avocado Salsa

January 7, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

This recipe serves: 4

Ingredients

For the salsa

4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeno chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken

1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper

Instructions

For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of limejuice to keep it from browning. Add the avocado and remaining limejuice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor puree the yogurt, red onion, limejuice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa