| CHICKEN PARMESAN - STEPH STYLE (A.K.A. GOOD STUFF ADDED THAT YOU CAN'T TASTE) 6 Skinless, boneless chicken breast (or chicken tenders) 1/2 cup Whole wheat flour (you can even buy white whole wheat flour in the baking aisle) 1/4 cup Flax meal 1/4 cup Wheat germ 2 cups Organic corn Flake crumbs (or breadcrumbs, but organic cornflakes have added vitamins and minerals..) - you can smash the cornflakes yourself - very therapeutic.. 3 Eggs Fresh grated Parmesan or Asiago cheese Italian seasoning (unsalted) if you want Canola oil for cooking (Olive oil is not recommended for frying foods) --------------------------------------------------------------------------------- You will need 3 shallow dishes: The first one with flour in it, the second one with eggs (beaten) in it, and the third with the breadcrumbs, flax meal, wheat germ, seasoning and cheese. Beat the chicken with a meat tenderizer (or rolling pin) until squished (another technical term) Heat about 4 tbsp of oil in a large skillet (not above medium heat - it should be a gentle fry) Coat each piece of chicken first with the flour, dip in the egg mixture, then coat with the breadcrumb mixture. Add each piece of coated chicken to the skillet and cook about 3-5 minutes per side (until chicken bounces back) then place on paper towel to absorb any extra oil. This is superb served with the chunky tomato sauce above.. This can also be made ahead and frozen in portions for the week - it can be made with pork also. |
| EFFORT |
| RESPECT |
| OPTIMISM |
| COMMITMENT |
| C.O.R.E.FIT TRAINING AND BOOTCAMPS FOR WOMEN |
| Commitment to yourself |
| Optimism within yourself |
| Respect for yourself |
| Effort from yourself |
| HEALTHY GRANOLA BARS: 2 cups rolled oats 2 cups Rice Krispies 1/4 cup Flax meal 1/4 cup Wheat germ 1/4 cup Wheat bran 1/2 cup walnut pieces or almond slivers 1/2 cup sunflower seeds * 1/2 cup dried cranberries * 1/2 cup dried figs or dates or apricots, or raisins * 1/4 cup pure cocoa powder (unsweetened) 3/4 cups cane syrup (in the maple syrup aisle) 1/3 cup raw or brown sugar 2 tsp Pure Vanilla * = NO SUGAR ADDED, NO HYDROGENATED OILS ADDED (in the produce aisle) ----------------------------------- Mix together the dry ingredients and fruit. Bring to boil on the stove the cane syrup and the sugar. Remove and add vanilla. Mix with the dry ingredients and press in to a 9X13" pan (It helps to coat your hands with cooking spray as well as the pan so nothing sticks as the mixture is sticky) Refrigerate 10 minutes or so, then cut then in to squares (in the pan) and refrigerate until completely chilled. These are best left in the fridge or freezer until you need them. I wrap them individually in foil and place a frozen one in my son's lunch box. |
| EASY ONE STEP CHUNKY TOMATO SAUCE: (SERVES AT LEAST 6)... 4 cans of NO SALT ADDED diced tomatoes (14 1/2 ounces each) 1 whole sweet onion with outer layers off and cut in half 2 tsp (or to taste) brown or raw sugar 4 tbsp butter (REAL LIGHT BUTTER - not margarine) 2 cloves of garlic smooshed (that's a technical term in my kitchen) Dash of SEA SALT - not regular salt - EVER Dash of pepper or Italian seasonings (unsalted) --------------------------------------------------------------------------------- Combine ALL ingredients in a large skillet (the onion halves should be placed cut side down in the sauce) Bring to a gentle boil, reduce and simmer for at least an hour (I let mine go hours..) The goal is to reduce the sauce (evaporate the liquid) and bring out all the natural flavors. You can serve this with ANYTHING: whole wheat pasta, brown rice, with chicken Parmesan...(see recipe below for easy, quick Parmesan chicken..) You can make the sauce over the weekend and freeze in portions for different recipes for the week.. |
| HELPFUL HINT: ALL NUTS, FLAX MEAL, WHEAT GERM, WHEAT BRAN AND OILS SHOULD BE KEPT IN THE REFRIGERATOR IN ORDER TO PREVENT THE NUTS FROM GOING RANCID AND THE OIL FROM SPOILING. OILS (AND THE OILS IN NUTS) ARE FRAGILE AND NEED TO BE TREATED GENTLY TO PRESERVE THEIR HEALTHFUL PROPERTIES AND TO KEEP THEM FROM BECOMING A HEALTH HAZARD FULL OF FREE RADICALS (WHICH CONTRIBUTE TO HEART DISEASE AND CANCER) |
| IF ANY OF THE FOLLOWING ARE LISTED IN THE FIRST 5 INGREDIENTS ON A LABEL - THEY ARE NOT GOOD FOR YOU |
| 1. Partially Hydrogenated oils or Trans Fat. REASON: Trans fats found in both of the above interfere with the metabolic processes by taking the place of a natural substance that performs a critical function and doing nothing. Your body has no defense against them and does not know how to use them. They also make you fat. They do this by making you consume even more fat to get the essential fatty acids you need. NOT ONLY DO THESE FATS PRODUCE DISEASE OVER THE LONG TERM, THEY INTERFERE WITH THE BODY'S ABILITY TO INGEST AND UTILIZE GOOD FATS 2. High Fructose corn syrup. REASON: The body processes the fructose differently than it does cane or beet (natural unprocessed) sugar, affecting the metabolic regulating hormones function. The end result is that our bodies are tricked in to wanting to eat more, while at the same time, storing more fat. 3. Sodium (salt). REASON: Excess sodium intake is linked to hypertension, high blood pressure, heart disease, fluid retention (oedema), kidney stones and more.. NOTE: THE MORE PROCESSED THE FOOD - THE MORE SODIUM. CHECK LABELS OF SO CALLED "HEALTHY" PROCESSED MEALS... 4. Enriched flour. REASON: Enriched flour is flour with some nutrients returned to it that have been lost during processing. A lot are NOT returned to it. WHOLE WHEAT FLOUR, WHOLE GRAINS (NOT MULTI GRAINS) ARE WHAT YOU SHOULD LOOK FOR. 5. Refined sugar of any kind. REASON: Sugar can suppress your immune system. Sugar can cause a rapid rise of adrenaline, hyperactivity and anxiety. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol. Sugar causes a loss of tissue elasticity and function. Sugar feeds cancer cells. Sugar can increase fasting levels of glucose. Sugar can cause your saliva to become acidic - causing tooth decay and periodontal disease. Sugar affects the size of your fat cells because glucose is what is stored in your fat cells. Insulin controls the amount of glucose that goes in to the fat cells - so if you eat too much sugar, your body will releases too much insulin, allowing excess glucose in to the fat cells - making them bigger... |
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| LASAGNA - USING THE CHUNKY TOMATO SAUCE... 1 lb lean ground chicken, turkey or sirloin 1 container FAT FREE Ricotta cheese 1 box/bag frozen spinach thawed and drained, or equivalent in fresh baby spinach A dash of crushed red pepper flakes to taste (gives it a little zip!) 1/2 any kind of onion 1/8 cup flax meal 1/8 cup wheat germ 1 Cup of mozzarella cheese Whole wheat lasagna noodles (pre-boiled if not oven ready) -------------------------------------------------------- Brown the onion and the ground meat in a large skillet (drain any excess fat) Add the spinach, ricotta cheese, red pepper flakes, flax meal, wheat germ and the pre-prepared sauce - simmer until spinach (if fresh) has wilted and the consistency is not liquidy (I think I just made up that word, but you get the point..) Spray the bottom of a lasagna dish, add a small amount of sauce, then a layer of noodles, another layer of sauce, noodles, more sauce, then top with the mozzarella cheese.. Bake uncovered in a preheated oven at 350 degrees for about 30-40 minutes until the cheese is melted and slightly brown (not burnt) ENJOY! ps - this is a great thing to make in bulk and freeze portions for the week... |
| FRUIT AND PROTEIN SMOOTHIE Fat Free Yogurt Any kind of frozen or fresh fruit. Here's what I use: Frozen (NO sugar added): blueberries raspberries strawberries mango blackberries pineapple and I add a 1/2 banana... Light Vanilla Flavor Soy milk (you won't taste it..) 1 scoop protein powder (optional.. I use Muscle Milk Light, French Vanilla - available at the Vitamine Shoppe) -------------------------------- Put the liquids in to the blender first (Milk, yogurt) Then add the fruit and protein powder (protein powder is optional and more of a meal replacement shake - also makes a great recovery drink after a tough workout) Blend until smooth (you may have to add more liquid as you blend to get it to the right consistency..) Pour, grab a straw, and ENJOY.. |
| WHILE EXTRA VIRGIN OLIVE OIL IS BEST FOR SALADS AND DRIZZLING OVER PASTA DISHES AND SUCH, PLAIN OLD OLIVE OIL (NOT VIRGIN) IS BEST FOR FRYING IN TO PREVENT BURNING |
| COOKING TIP: |
| 1 lb skinless, boneless chicken breast - boiled and chopped in to bite size chunks 2 tbsp regular olive oil (not virgin or extra virgin) 1 bunch of shallots chopped 1 clove of garlic (or 1 tsp of crushed garlic) 1 1/4 cups organic reduced sodium chicken broth 4 teaspoons whole wheat white flour 1 package fat free cream cheese (cut in to small squares) 1/2 package of Hormel real bacon crumbled (available in the salad dressing aisle - has 50% less fat than regular bacon) 4 tbsp Parmesan, asia go, or Romano cheese grated 1/4 tsp nutmeg (weird, but don't leave it out - trust me, it is yummy) 1/4 tsp fresh ground pepper -------------------------------------------------------------------------------------------------------------------------------- Cook the pasta as directed, rinse In a large skillet, sauté garlic and shallots in olive oil. Add the chicken chunks and bacon. Mix til warmed In a medium pan, combine broth and flour. Stir in cream cheese, nutmeg, pepper and 2 tbsp cheese. Bring to a gentle boil stirring constantly with a wire whisk (sauce should thicken) Add the sauce to the chicken mixture and pour over drained noodles and mix. Sprinkle with the remaining cheese and serve.. * You can add peas to this at the last minute so that they don't get soggy - really good! * The sauce can be frozen in a sealed container for future use.. |