Recovery Smoothie Chef Lyman
1c cranberry juice 1 banana 1 orange 1/2c strawberries
1/4c protein powder 1c ice 1tbs dark honey
Blend and enjoy!
Choose Chicken -
Chicken breast is a lean protein choice.
supplies amino acids that give structure to the body in skin, cell membranes and
- The salsa can be made up to 24 hours in advance and
refrigerated. Making it ahead will actually allow the flavors to
If you're using a charcoal grill, plan on about 40
minutes to prep the grill and heat charcoal to the correct temperature. Gas and
electric grills will take about 10 minutes.
Prep Time:30 min Start
to Finish:30 min
cup chopped cucumber
cup peach preserves
tablespoon chopped fresh mint leaves or 1
teaspoon dried mint flakes
tablespoons chopped red onion
peach or nectarine, peeled, chopped (3/4
boneless skinless chicken breasts (about 1 1/4
Heat gas or charcoal grill. In small bowl, mix
cucumber, 2 tablespoons of the preserves, the mint, salt, onion and peach; set
Carefully spray grill rack with cooking spray. Place
chicken on grill. Cover grill; cook over medium heat 10 to 15 minutes, turning
and brushing 2 or 3 times with remaining peach preserves, until juice of chicken
is clear when center of thickest part is cut (170°F). Discard any remaining
preserves. Serve chicken with salsa.
Serving: Calories 260 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 22g (Dietary Fiber 0g, Sugars 16g); Protein 32g
• About 14 ounces of asparagus (about 25 spears)
1 tablespoon olive oil
• ½ teaspoon pepper
• ¼ cup Parmesan cheese(you don't really need this)
1. Preheat oven to 425 degrees
2. Trim off
tough ends of asparagus spears. Place asparagus in a shallow baking dish or
tray and brush olive oil until lightly coated. Sprinkle with pepper
until tender (about 12-18 minutes).
4. Remove from oven and sprinkle on
Nutrition Facts: Per serving (about 6 spears with
cheese), 75 calories, 5 g fat, 0 g saturated fat, 4 g carbohydrate, 2 g fiber,
4.5 g protein, 115 mg sodium, 208 mg potassium (5.2% daily value), 120 mg
calcium (12% daily value) 52 mg folate (13% daily value).
Salmon with Mustard Sauce
My family loves this very simple and yummy recipe!
Spray baking sheet with spray Olive Oil(cover pan with tin foil for easy clean up)
Place Salmon on baking sheet
In a bowl, mix 3 Tbs. Dijon mustard with 1Tbs. Agave nectar/honey
Spread mixture on top of Salmon and bake @ 350 degrees until done to your liking...I like mine well done, when the the mustard topping gets browned!
Serve with a salad! Yummy!
Quick & Light Little Shrimp, Big Flavor Denise Austin
This dish is fun to eat and easy to make. I bet you already have most of the ingredients in your pantry! You can buy the shrimp already peeled and deveined, or you can buy them fresh at the fishmonger and set one of your kids up to do the dirty work. If you're using frozen shrimp, which is perfectly okay, thaw them in a bowl of cool water, drain them, and pat them dry. Using a premade coleslaw mix is another time-saver. And if you're really feeling pressed for time, you can use bottled cocktail sauce instead of making it fresh.
Shrimp Shack SpecialIngredients For the shrimp:
1 pound peeled and deveined medium shrimp, thawed if frozen
2 tablespoons fresh lemon juice
1 teaspoon hot-pepper sauce
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt (optional)
For the slaw:
2 tablespoons reducedâ€“fat mayonnaise
2 tablespoons reduced-fat sour cream
1 tablespoon cider vinegar
1 teaspoon chili powder
1/4 to 1/2 teaspoon hot-pepper sauce
1/8 teaspoon salt
3 cups prepared coleslaw mix
1 can (15 ounces) pinto beans, drained and rinsed
For the shrimp sauce:
1/4 cup ketchup
1–2 tablespoons prepared white horseradish
1 tablespoon fresh lemon juice
To make the shrimp: Coat a rimmed baking sheet with cooking spray. Place the shrimp in a mound on the pan and mix with the lemon juice, pepper sauce, oil, and salt (if using). Spread out on the pan. Let stand for 10 minutes while you prepare the slaw and the sauce. To make the slaw: In a salad bowl, mix the mayonnaise, sour cream, vinegar, chili powder, pepper sauce, and salt. Add the cole slaw mix and beans and toss to mix well.
To make the sauce: In a small bowl, mix the ketchup, horseradish, and lemon juice. Preheat the broiler. Broil the shrimp 3 to 4 inches from the heat until pink and just opaque in the thickest part, about 5 minutes. Serve the shrimp with the sauce and the slaw.
Makes 4 servings Per serving: 240 calories, 23 g carbohydrates, 25 g protein, 6 g total fat, 155 mg cholesterol, 5 g dietary fiber, 660 mg sodium