Well it has been a while but it feels great to say "Hello Everyone" once again. I apologize about the long absence. Life happened to take some pretty harsh turns that I did not see coming. I have every intention to continue to write articles for everyone to read and critique. I hope that I did not lose to many of my regular readers but for those of you that stayed around with me I have my newest article here and it is a topic that I get asked about a lot. This will cover what I think is good to take pre and post workout to get the most out of it. I hope you enjoy...
Before You Workout
There are many arguments for when a meal should be consumed before a workout but I try to keep it as a general rule for myself that I do not eat anything solid within an hour of working out. The reason being is that the digestive system is a tiring process on the body and I want all the energy I can muster when I am going for that last rep.
I think we are finally starting to see the hatred of carbohydrates ceasing among the fitness community. Carbs are the bodies favorite source of energy and are amazing for restoring your glycogen levels. Complex carbs like oats are great to get your blood sugar levels up to a premium level prior to training. One may also take some Whey Protein to assist them with their high intensity workout. The high levels of BCAA can add an extra layer of energy to store in your body if you are running low on carbohydrate fuel. If you are cutting down and want to watch your caloric intake then you can always just take 10-20 grams of BCAAs instead.
CREATINE. Trying to get big? Trying to put on some size? Creatine is a staple for the majority of the gym goers that are really looking for growth. Creatine will basically give you a bigger bank of energy to draw from when you need it most. It will give you the opportunity to lift heavier and for more reps. Another effect of taking creatine is giving you the appearance of looking more full due to it drawing more water into the muscles. Please note that people do load up and take creatine pre and post workout. Obviously it is all dependent on what your goals are.
After You Workout
Protein, Protein and maybe if you want to change it up...Protein. The importance of this cannot be over stated and I am surprised on how many people still do not make sure they get protein post workout. It is so vital to jump start the tissue regrowth and repair. Most people like taking a fast digesting protein like WHEY protein post workout and all though it is dependent on your size and activity levels most would agree that at least 20-25 grams is needed post workout. I am a fan of taking CASEIN protein at night before bed as it is a slower digesting form of protein but that is a whole different article. Either way, get that protein in you and give your muscles that help that they need! If you are going to eat but you do not know what type of protein to eat then you can always stick to the general rule that the less legs the animal has the healthier the protein is. Eggs/Nuts to Fish to Chickens to Beef...Obviously there are exceptions, cough--TILAPIA--cough, but that is a general rule of thumb.
BCAA (Branched-Chain Amino Acids) are more vital to those that are in a caloric deficit due to weight cutting however you cannot really go wrong by taking them even if you do not fall in that category. They are taken to prevent muscle damage during high intensity training when your body is low on blood sugar and glycogen levels. You will find BCAAs in a lot of pre-workout mixes as well as your Whey Protein so I do not personally think it is vital to go buy a stand alone BCAA product but that it is completely up to you. If you are cutting then it may be a benefit to have it so that you can limit the amount of protein shakes you have to a minimum.
So that is my basic guide to what you can take Pre & Post workout to give yourself that extra boost and hopefully some great results.
Below is a current snap shot of some of the supplements that I am currently cycled on. I really wanted to try the Arnold Series after all the great reviews I read. I am only on week 2 but so far I am really liking them all.
As some of you may of known some of the reason for this long break is that I took a position at LA Fitness and I had to go through a few weeks of training. So far I am loving the position and my co-workers around me. If anyone is in the greater Seattle area please feel free to come by and say hi. I even made it up onto the website...
There was an overwhelming amount of positive feedback from the first Volume of The Weigh In's "What's for Dinner?" series. I am excited to keep sharing these recipes with everyone. I really hope that you like these dinner ideas just as much!
Enjoy...
MONDAY
White Turkey Chili
Makes: 6 servings, about 1 1/2 cups each
Serving Size: about 1 1/2 cups each
Active Time:
Total Time:
Ingredients
3 tablespoons extra-virgin olive oil or canola oil
1 pound 93%-lean ground turkey
1 large onion, diced
4 cloves garlic, minced
2 medium zucchini, diced (about 3 1/2 cups)
1/2 cup bulgur
2 tablespoons dried oregano
4 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon white pepper
1/4 teaspoon salt
2 15-ounce cans no-salt-added white beans, rinsed
2 4-ounce cans green chiles, mild or hot
4 cups reduced-sodium chicken broth
Preparation
Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
Stir in white beans and chiles, then pour in broth; bring to a boil.
Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Nutrition Facts
Per serving: 356 calories; 14 g fat ( 2 g sat ); 43 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber; 722 mg sodium; 898 mg potassium.
TUESDAY
Creamy Mustard Chicken
Makes: 4 servings, 1 cutlet & 1 cup pasta with 1/4 cup sauce each
Serving Size: 1 cutlet & 1 cup pasta with 1/4 cup sauce each
Active Time:
Total Time:
Ingredients
1/2 package whole-wheat angel hair pasta (7-8 ounces)
4 thin-sliced chicken breasts or cutlets (about 1 pound)
2 tablespoons chopped fresh sage, plus more for garnish
Preparation
Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.
Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.
Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.
Nutrition Facts
Per serving: 447 calories; 16 g fat ( 3 g sat ); 69 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 456 mg sodium; 367 mg potassium.
WEDNESDAY
Chard and Chorizo Frittata
Makes: 4 servings
Active Time:
Total Time:
Ingredients
7 large eggs
3 scallions (1/2 bunch), sliced
1/2 cup shredded Parmesan cheese
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
2 tablespoons extra-virgin olive oil
4 cups chopped chard (1 small bunch)
1/2 cup finely diced Spanish chorizo or pepperoni (about 2 ounces)
3 cups frozen shredded hash browns
Preparation
Position rack in upper third of oven; preheat broiler.
Whisk eggs, scallions, cheese, pepper and salt in a large bowl.
Heat oil in a large cast-iron skillet (or broiler-safe nonstick skillet) over medium-high heat. Add chard and chorizo (or pepperoni) and cook, stirring frequently, until the chard is wilted, 2 to 3 minutes. Stir in hash browns. Pat the mixture into an even layer in the pan.
Pour the egg mixture into the pan and evenly spread to the edges. Cook over medium-high heat, lifting around the edges with a heatproof spatula to allow uncooked egg to flow under, until set around the edges, 3 to 4 minutes. Place the skillet under the broiler until the top is cooked and the eggs are slightly browned, 3 to 4 minutes. Let stand 5 minutes.
To release the frittata from the pan, run the spatula around the edges, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.
Nutrition Facts
Per serving: 384 calories; 24 g fat ( 8 g sat ); 345 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 20 g protein; 3 g fiber; 683 mg sodium; 356 mg potassium.
THURSDAY
Salmon Cakes with Olives, Limon and Dill
Makes: 8 servings, 1 salmon cake each
Serving Size: 1 salmon cake each
Active Time:
Total Time:
Ingredients
4 scallions, quartered
1/2 cup pitted Kalamata olives
3 tablespoons coarsely chopped fresh dill or thyme
Zest of 2 lemons
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 1/2 pounds wild salmon (see Tip), skinned and cut into 2-inch chunks
4 teaspoons extra-virgin olive oil, divided
Preparation
Place scallions, olives and dill (or thyme) in a food processor and pulse until finely chopped. Transfer to a large bowl. Stir in lemon zest, salt and pepper.
Working in 3 or 4 batches, pulse salmon just 2 or 3 times to finely chop, but not puree. Add the chopped salmon to the bowl; gently mix until combined. (Alternatively, finely chop salmon, scallions, olives and herbs by hand before combining with lemon zest, salt and pepper.) Divide the mixture into 8 patties, about 3 inches in diameter and 3/4 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 salmon cakes and cook until browned on both sides and just cooked through, 6 to 8 minutes total. Repeat with the remaining oil and salmon cakes.
Nutrition Facts
Per serving: 214 calories; 10 g fat ( 2 g sat ); 66 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 29 gprotein; 1 g fiber; 339 mg sodium; 551 mg potassium.
FRIDAY
Broccoli Rabe & Turkey Sausage Lasagna
Makes: 2 casseroles, 4 servings each (about 1 1/4 cups)
Serving Size: about 1 1/4 cups
Active Time:
Total Time:
Ingredients
1 pound Italian turkey sausage, hot or sweet, casings removed
1 cup shredded part-skim mozzarella cheese, divided
Preparation
Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray.
Cook sausage in a Dutch oven over medium heat, crumbling with a spoon, until no longer pink, 8 to 10 minutes. Transfer to a bowl with a slotted spoon. Add onion and garlic to the pot and cook, stirring, until starting to soften, about 3 minutes. Add broccoli rabe and water and bring to a simmer; cook, stirring occasionally, until the greens are wilted and most of the water is evaporated, about 5 minutes. Add wine; increase heat to high and cook until mostly evaporated, about 3 minutes. Add Italian seasoning, crushed and diced tomatoes, olives and capers; reduce heat to maintain a lively simmer and cook for 5 minutes. Remove from heat.
Combine ricotta, Parmesan and pepper in a small bowl. Break enough off the end of each lasagna noodle so they can fit into the baking dish (it’s OK if they don’t break in a straight line); reserve the broken pieces for another use, if desired.
To assemble: Spoon 1/2 cup of the sauce into each prepared baking dish. Cover with 3 lasagna noodles. Dollop 1/2 cup of the cheese mixture on top, spreading gently. Top with about 1/2 cup sausage and 1 cup sauce. Repeat the layers, ending with the rest of the sauce. Sprinkle each lasagna with 1/2 cup mozzarella.
To serve: Coat a piece of foil with cooking spray and cover the baking dish. Bake for 30 minutes. Uncover and bake until the cheese is golden, about 20 minutes more. Let stand 15 minutes before serving. To freeze: Let unbaked lasagna(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.)
Nutrition Facts
Per serving: 388 calories; 15 g fat ( 6 g sat ); 71 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 30 g protein; 7 g fiber; 679 mg sodium; 751 mg potassium.
SATURDAY
South Texas Steak Fajitas
Makes: 4 servings, 2 fajitas (with 1/2 cup filling) each
Serving Size: 2 fajitas (with 1/2 cup filling) each
Active Time:
Total Time:
Ingredients
STEAK & MARINADE
3 fresh jalapeño peppers, stems and seeds removed
1 small onion, quartered
1/4 cup fresh cilantro
3/4 cup beer, pale ale or lager
1/2 cup Italian salad dressing (see Tips)
1/3 cup lime juice
1 tablespoon Worcestershire sauce
1 1/2 teaspoons garlic powder
1 teaspoon salt
1/2 teaspoon ground cumin
1 bay leaf
1 pound skirt steak (see Tips)
FAJITA VEGETABLES
1 tablespoon canola oil
3 New Mexican green chiles or poblano peppers (see Tips), seeded and cut into 1/2-inch strips
1 medium onion, halved and cut into 1/2-inch-wide strips
1/8 teaspoon salt
8 6-inch flour tortillas, heated
Preparation
To marinate steak: Place jalapeños, quartered onion and cilantro in a blender or food processor and blend until finely chopped. Add beer, salad dressing, lime juice, Worcestershire sauce, garlic powder, 1 teaspoon salt and cumin and puree until smooth. Stir in bay leaf. Place steak in a gallon-size sealable plastic bag and pour the marinade over it. Close and refrigerate, turning occasionally, for at least 8 hours and up to 24 hours.
To grill steak: Preheat grill to medium-high.
Remove the steak from the marinade and place on the grill. (Discard marinade.) Grill 3 to 4 minutes per side for medium. Remove the steak to a clean cutting board and let rest for 5 minutes.
To prepare vegetables: Meanwhile, heat oil in a large skillet over high heat until shimmering. Add chiles and onion strips, sprinkle with 1/8 teaspoon salt and cook, stirring, until blackened in spots and just softened, 4 to 6 minutes.
Holding your knife at a 45-degree angle to the steak, very thinly slice across the grain—this helps keep the fajita tender. Serve the steak and vegetables on a platter with the tortillas so everyone can make their own fajitas at the table.
Nutrition
Per serving: 467 calories; 20 g fat ( 5 g sat ); 74 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 792 mg sodium; 753 mg potassium.
SUNDAY
Pork Milanese with Mashed Sweet Potatoes
Makes: 4 servings, 2 pork medallions & about 1/2 cup sweet potato each
Serving Size: 2 pork medallions & about 1/2 cup sweet potato each
Active Time:
Total Time:
Ingredients
2 large sweet potatoes (about 2 pounds)
2 tablespoons all-purpose flour
1 large egg, lightly beaten
3/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup finely shredded Parmesan cheese
1 pound pork tenderloin, trimmed and cut crosswise into 8 slices (medallions)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
3 tablespoons extra-virgin olive oil
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh sage
4 lemon wedges (optional)
Preparation
Prick sweet potatoes in several places with a fork. Place on a plate and microwave on High until tender all the way through, 10 to 15 minutes.
Meanwhile, place flour in a shallow dish and egg in another dish. Combine breadcrumbs and Parmesan in a third dish. Press pork medallions down with your hand so they are all about 1/2 inch thick. Sprinkle with 1/4 teaspoon each salt and pepper. Coat both sides of the pork first in the flour, shaking off any excess, then dip in egg. Finally, coat on both sides with the breadcrumb mixture, pressing to help the crumbs stick.
Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, turning once, until golden brown and an instant-read thermometer inserted in the center registers 145°F, 4 to 5 minutes per side (see Tip, below). Transfer to a clean plate and let rest while you finish the sweet potatoes.
When the sweet potatoes are cool enough to handle, cut open and scoop the flesh into a medium bowl. Mash with sour cream, sage and the remaining 1/4 teaspoon each salt and pepper. Serve the pork with the mashed sweet potato and a lemon wedge, if desired.
Nutrition Facts
Per serving: 469 calories; 18 g fat ( 5 g sat ); 130 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 33 g protein; 6 g fiber; 527 mg sodium; 1159 mg potassium.
“Chicken, green beans, and rice again??” I hear this quite frequently from my girlfriend who is understandably bored of the simplicity of my regular dinner. In my defense it is easy to make, quick, and I know exactly what is going into my body.
The simplicity can get quite boring indeed and that is what gave me the idea for this new set of weekly posts. However, the true inspiration has to go to my mother. Whenever I visit home she always has a plethora of healthy recipes that she spoils me with. I always get jealous and wish I had them written down to cook in the future.
So I have set out to find 7 HEALTHY dinner recipes a week that I will post once a week for you to sift through and add to your personal cookbook. Look for these to come out on Sundays. I am going to shoot for the mornings so that you can plan a Sunday shopping trip but in case they are late, they will be up sometime on Sundays for sure. Few rules that I am setting for myself as I pick these…
All recipes will have complete list of ingredients and directions.
All recipes will be of an entre meant to be cooked for dinner.
There will be no product promotion.
***Please note that although I do know a quite a bit about eating healthy from my own research and being in the fitness industry, I am not a registered dietitian. These recipes are meant simply for ideas. If you have a serious illness I would suggest you consult a licensed dietitian or nutritionist for a meal plan.***
MONDAY
Chicken Breasts with Mushroom Cream Sauce
Makes: 2 servings
Active Time:
Total Time:
Ingredients
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons minced fresh chives, or scallion greens
Preparation
Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Nutrition Facts
Per serving: 275 calories; 15 g fat ( 5 g sat ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber;373 mg sodium; 370 mg potassium.
TUESDAY
Mozzarella-Stuffed Turkey Burger
Makes: 4 servings
Active Time:
Total Time:
Ingredients
MARINARA SAUCE
2 teaspoons extra-virgin olive oil
1 small onion, finely chopped
4 cloves garlic, minced
2 cups chopped plum tomatoes, with juices
6 oil-packed sun-dried tomatoes, drained and finely chopped
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 tablespoons chopped fresh basil
BURGERS
1 pound 93%-lean ground turkey
1/4 cup finely chopped scallions
2 teaspoons minced garlic
2 teaspoons Worcestershire sauce
1 teaspoon freshly grated lemon zest
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/2 cup shredded part-skim mozzarella cheese, divided
To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over medium heat. Add onion and garlic, cover and cook, stirring frequently, until translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and cook, stirring occasionally, until the tomatoes have broken down, 8 to 10 minutes. Stir in basil and remove from the heat. Transfer to a food processor and pulse to form a coarse-textured sauce. Return to the pan and set aside.
To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 8 thin patties about 4 inches wide and 3/8 inch thick.
Combine 1/4 cup cheese and basil and place an equal amount in the center of 4 patties. Cover with the remaining patties and crimp the edges closed.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat (see Grilling Variation). Add burgers and cook, turning once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 10 minutes total.
Warm the marinara on the stove. To assemble the burgers, spread 3 tablespoons of marinara on each toasted focaccia, top with a burger, about 3 more tablespoons of marinara and 1 tablespoon of the remaining cheese.
Grilling Variation: To grill the turkey burgers, preheat a grill to medium-high. Oil the grill rack (see Tip). Grill the patties, turning once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 10 minutes total.
Nutrition
Per serving: 299 calories; 15 g fat ( 4 g sat ); 74 mg cholesterol; 14 g carbohydrates; 28 g protein; 2 g fiber;706 mg sodium; 382 mg potassium.
WEDNESDAY
Honey-Soy Broiled Salmon
Makes: 4 servings
Active Time:
Total Time:
Ingredients
1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned and cut into 4 portions
1 teaspoon toasted sesame seeds
Preparation
Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
Nutrition
Per serving: 234 calories; 13 g fat ( 3 g sat ); 67 mg cholesterol; 6 g carbohydrates; 4 g added sugars; 23 gprotein; 0 g fiber; 335 mg sodium; 444 mg potassium.
THURSDAY
Flemish Beef Stew
Makes: 8 servings
Active Time:
Total Time:
Ingredients
4 teaspoons canola oil, divided
2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
3/4 pound sliced cremini, or white button mushrooms
3 tablespoons all-purpose flour
2 cups brown ale, or dark beer
4 large carrots, peeled and cut into 1-inch pieces
1 large onion, chopped
1 clove garlic, minced
1 1/2 tablespoons Dijon mustard
1 teaspoon caraway seeds
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 bay leaf
Preparation
Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.
Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.
Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.
Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.
Nutrition
Per serving: 272 calories; 9 g fat ( 3 g sat ); 72 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 27 gprotein; 2 g fiber; 359 mg sodium; 609 mg potassium.
FRIDAY
Grilled Pork Tenderloin in Spicy Soy Sauce
Makes: 6 servings
Active Time:
Total Time:
Ingredients
1/4 cup reduced-sodium soy sauce
2 tablespoons sugar
1 large clove garlic, peeled and finely grated or minced
1 tablespoon finely grated fresh ginger
1 fresh red Thai chile (see Note) or cayenne chile pepper, stemmed, seeded and minced
1 tablespoon toasted sesame oil
1 1/2 pounds pork tenderloin, trimmed of fat and cut into 1-inch-thick medallions
Preparation
Whisk soy sauce and sugar in a medium bowl until the sugar is completely dissolved. Stir in garlic, ginger, chile and oil.
Place pork in a resealable plastic bag. Add the marinade and seal the bag, squeezing air out. Turn the bag to coat the medallions. Refrigerate for 2 hours, turning the bag once to redistribute the marinade.
Preheat the grill to medium. Remove the pork from the marinade. (Discard marinade.) Grill the medallions until just cooked through, 3 to 5 minutes per side.
Nutrition
Per serving: 138 calories; 4 g fat ( 1 g sat ); 63 mg cholesterol; 1 g carbohydrates; 1 g added sugars; 23 gprotein; 0 g fiber; 101 mg sodium; 357 mg potassium.
SATURDAY
Turkey and Tomato Panini
Makes: 4 servings
Active Time:
Total Time:
Ingredients
3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Preparation
Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Nutrition
Per serving: 286 calories; 6 g fat ( 1 g sat ); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber;681 mg sodium; 136 mg potassium.
SUNDAY
Linguine with Escarole and Shimp
Makes: 6 servings, about 1 1/3 cups each
Active Time:
Total Time:
Ingredients
8 ounces whole-wheat linguine
4 teaspoons extra-virgin olive oil, divided
1 pound peeled and deveined raw shrimp, (16-20 per pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons minced garlic
1/2 cup white wine
1 pint grape or cherry tomatoes, halved
16 cups thinly sliced escarole, (2-3 heads) or chard leaves
1/4 cup clam juice, or water (see Shopping Tip)
1 teaspoon cornstarch
1 tablespoon lemon juice
6 lemon wedges, for garnish
Preparation
Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.
Nutrition
Per serving: 271 calories; 5 g fat ( 1 g sat ); 112 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 20 g protein; 10 g fiber; 502 mg sodium; 751 mg potassium.
