Monday, March 31, 2008

Hummus and weight loss

Classic Hummus
2 cups canned chickpeas (aka garbanzo beans), drained and rinsed
2/3 cup tahini paste
4 Tbsp. olive oil
1/4 cup lemon juice
3 cloves garlic
Salt and pepper to taste

Throw everything into a food processor. Grind it up. If the mix is too thick, add a little water. Feel free to experiment by adding different flavors. Extra garlic, chili peppers, grilled tomatoes, grilled veggies, or artichoke hearts all make interesting, not to mention healthy, twists. This will help you with those cravings at parties to make sure that your not breaking your weight loss program. Makes three cups. Serving size is 1/3 cup. Also enjoy with your P90x workout.

Preparation Time: 10 minutes
Nutritional Information: (per serving)
Calories: 223 Protein: 6 g Fiber: 4 g Carbs: 16 g Fat Total: 16 g Saturated Fat: 2 g

Friday, March 28, 2008

Curry and Weight Loss

Curried Chicken with Couscous
2 cups water
4 cups canned coconut milk, light
1-1/2 tsp. salt, divided
2 cups uncooked couscous
2 Tbsp. all-purpose flour
2 Tbsp. curry powder
2 lbs. boneless, skinless chicken breast halves, cut 1/2 inch thick strips
4 tsp. vegetable oil
2 cups julienned carrots
2/3 cup raisins
1/2 cup chopped fresh cilantro

Combine the water, 1/2 cup coconut milk, and 1/4 teaspoon of salt in medium saucepan. Bring to boil and gradually stir in couscous. Remove from heat; cover and let stand for 5 minutes. Remove cover and fluff with fork. Combine 1-1/4 teaspoons salt, flour, and curry powder. Add the chicken and toss gently to coat. Heat oil in large skillet over medium heat. Add chicken and stir-fry for 5 minutes. Stir in remaining coconut milk, carrots and raisins; reduce heat and simmer for 7 to10 minutes or until chicken is done, stirring occasionally. Serve 3/4 cup curry over 1/2 cup couscous per serving. Garnish with cilantro. Makes 8 servings. A high Protein meal that will do wonders for your weight loss routine and P90x.

Preparation Time: 25 to 30 minutes
Nutritional Information: (per serving)
Calories: 370 Protein: 33 g Fiber: 4 g Carbs: 49 g Fat Total: 4 g Saturated Fat: 1 g

Monday, March 24, 2008

Weight loss Wings

Bubba’s Bakalo Wings
1 lb. chicken drummettes (24)
2 Tbsp. honey
2 Tbsp. ketchup
1 Tbsp. Tabasco sauce (or similar)
1 Tbsp. Worcestershire sauce
1 sprinkle Paprika

Remove skin from chicken. Mix honey, ketchup, Tabasco, and Worcestershire sauce in resealable plastic bag or large sealable bowl. Add chicken, shake thoroughly, and refrigerate for half a day. Preheat oven to 350 degrees, and then line a cookie sheet with aluminum foil. Place chicken on the cookie sheet and sprinkle with paprika. Bake uncovered until crisp and juice of chicken is no longer pink in the center—about 30 minutes. Serves 12. You won't believe that these wings can be eaten for your weight loss plan, your family will love them. Also remember that these are great with your p90x routine.

Preparation Time: 10 to 12 hours (marinating chicken)
Cooking Time: 30 minutes
Nutritional Information: (per serving)
Calories: 75 Protein: 10 g Fiber: 0 g Carbs: 4 g Fat Total: 2 g Saturated Fat: 1 g

Friday, March 21, 2008

Granola for Weight Loss

Healthy Granola--Sweet!
3 cups rolled oats
2 cups rolled wheat and/or barley flakes
1/2 can apple juice concentrate, thawed
1 cup raisins
1 cup slivered, raw almonds (any raw nut is okay)
1 Tbsp. cinnamon

Preheat oven to 350 degrees. Mix oats and flakes. Add juice concentrate; stir lightly, so as not to crush flakes. Spread mixture over nonstick cookie sheets. Sprinkle on cinnamon. Place in oven. Every fifteen minutes, remove sheets and stir mixture to promote even browning. After 45 minutes, turn down heat to 300 and continue process until completely dry, but not dark. Remove from oven and let cool completely before adding raisins and nuts. Serves 13. (Serving size: 1/2 cup) It's nice to wake up and have a nice light low calorie meal to start of the day and to jump start your weight loss programs and P90x.

Preparation Time: 10 minutes
Cooking Time: 45-60 minutes
Nutritional Information: (per serving)
Calories: 194 Protein: 6 g Fiber: 4 g Carbs: 33 g Fat Total: 6 g Saturated Fat: < 1 g

Tuesday, March 18, 2008

Coffee Cake for Weight Loss

Apple-Raisin Coffee Cake
5 cups apples, cored, peeled, and chopped
1 cup raisins
3/4 cup brown sugar
1/3 cup walnuts, chopped
2 tsp. vanilla
1/4 cup extra virgin olive oil
1 egg, beaten
2-1/2 cups whole-grain flour
1-1/2 tsp. baking soda
2 tsp. cinnamon, ground
Olive oil cooking spray

Preheat oven to 350 degrees. Lightly spray a 13"x9"x2" baking dish or pan with cooking spray. In a large mixing bowl, combine apples, raisins, sugar, and walnuts, and mix them together well. Allow mixture to stand for 30 minutes. Then stir olive oil, vanilla, and egg into mixture. Sift the flour, soda, and cinnamon together, and then stir into the apple mixture slowly so that it keeps the mixture moist. Fold batter into pan. Bake 35-40 minutes. Let cool slightly before serving. Makes 20 servings. Be sure not to eat the whole thing yourself, it makes a great cake to bring to events, and it is low in fat for your weight loss plan and P90x workout.

Preparation Time: 10 minutes
Cooking Time: 7 minutes
Nutritional Information: (per serving)
Calories: 164 Protein: 3 g Fiber: 3 g Carbs: 28 g Fat Total: 5 g Saturated Fat: 1 g

Saturday, March 15, 2008

Weight Loss Salad

Aloha Salad
2 Tbsp. mustard
2/3 cup pineapple juice
3 Tbsp. low-sodium soy sauce
2 Tbsp. red wine vinegar
1 Tbsp. honey
1-1/2 lb. chicken tenders
2 bags mesclun or spring greens
3 mandarin oranges, sliced
2 tomatoes, sliced
3 fresh Anaheim peppers, sliced in rings
1 small onion, sliced in rings
1/2 cup almond slices, toasted
1/4 cup sesame seeds, toasted

Doing the hula is a great way to work your body and have fun at the same time. When you're done, throw on a lei and try this high-protein, fiber-rich salad. You'll feel the ocean breeze on you in no time, and it will help you continue to shed the pounds in your weight loss routine and P90x routine.

In saucepan, stir mustard and pineapple juice until blended. Add soy sauce, vinegar, and honey; place over high heat and bring to a boil. Place chicken in a bowl and pour warm sauce over it; cover and refrigerate at least 1 hour. Remove chicken from marinade. Place marinade in small saucepan and boil 3 minutes. Place chicken on prepared grill (or broiler rack) about 6 inches from heat. Cook, turning and basting with boiled marinade, about 6 minutes or until fork can be inserted in chicken with ease.

To assemble the salad, arrange lettuce on a plate; then add oranges, tomatoes, pepper rings and onion. Sprinkle with almonds and sesame seeds. Top with chicken tenders and spoon remaining marinade over all. Makes 6 servings.

Preparation Time: 1 hour, 20 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 292 Protein: 32 g Fiber: 4 g Carbs: 22 g Fat Total: 9 g Saturated Fat: 1 g

Wednesday, March 12, 2008

Skewers for Weight loss Diet

Mango Chicken Skewers
1 tsp. lime rind, grated
1/4 cup lime juice
2 Tbsp. vegetable oil
3 cloves garlic, minced
2 tsp. chili powder
1/2 tsp. salt
1/4 tsp. cayenne pepper
3 boneless, skinless chicken breasts
2 tsp. honey
2 mangoes
1 sweet red pepper
1 small red or sweet onion, cut into 1-inch chunks

In small bowl, whisk together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top and toss to coat; let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) skin. Gently push skin to turn inside out; cut off flesh. Chop any flesh left on pit. Core, seed and cut red pepper into 3/4-inch pieces. Onto each of 8 skewers, alternately thread mango, pepper, onion, and chicken pieces. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly-greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside, about 8 minutes. Makes 4 servings.

These are great for parties, any special occasions and your weight loss program including the P90x workout program

Preparation Time: 40 minutes
Cooking Time: 8 minutes
Nutritional Information: (per serving)
Calories: 255 Protein: 14 g Fiber: 4 g Carbs: 35 g Fat Total: 8 g Saturated Fat: 1 g

Sunday, March 09, 2008

Breakfast Weight Loss Meal

Baked Apple Oatmeal
2 cups apples, chopped
3 cups old-fashioned oats
2 cups nonfat milk
1/3 cup applesauce, unsweetened
1 small pat butter, unsalted, melted
3 Tbsp. honey
1 egg white, beaten
1-1/2 tsp. baking powder, low sodium
1 tsp. cinnamon, ground
1/4 tsp. salt
Olive oil cooking spray

Preheat oven to 400 degrees. Lightly coat a 2-quart baking dish with olive oil cooking spray. In a large bowl, combine oats, salt, cinnamon, and baking powder. In another bowl, mix egg, milk, butter, brown sugar, and applesauce together. Stir this mixture into the oats mixture, combining well. Pour mixture into the lightly sprayed baking dish; bake 20 minutes. Remove dish and stir oatmeal, folding the apples in. Bake another 20 minutes (until top has browned). Serve in bowls with a splash of milk. Makes 6 servings. Great for your weight loss programs
and P90x

Preparation Time: 8 minutes
Cooking Time: 40 minutes
Nutritional Information: (per serving)
Calories: 193 Protein: 3 g Fiber: 6 g Carbs: 10 g Fat Total: 16 g Saturated Fat: 2 g

Thursday, March 06, 2008

Spicy Mango Salad for Weight Loss

Spicy Mango Salad
2 medium mangoes, peeled, cut into half-inch cubes
1/2 small red onion, minced
1/2 small jalapeno or serrano chile, stemmed, seeded, and minced
4 Tbsp. orange juice
2 Tbsp. minced fresh cilantro leaves
Salt to taste
1 Tbsp. extra-virgin olive oil
8 cups baby greens, washed and thoroughly dried

Toss mangoes, onion, chile, juice, cilantro, and salt to taste in medium bowl. Set aside, stirring occasionally, until flavors blend, about 10 minutes.

Place greens in large bowl. Drizzle remaining olive oil over greens and toss to coat. Add mango mixture and toss to combine. Divide salad among four dinner plates. Serve immediately. Makes 4 servings.

Great with veggie burgers and great for your weight loss programs
and P90x

Preparation Time: 10 minutes
Nutritional Information: (per serving)
Calories: 126 Protein: 2 g Fiber: 5 g Carbs: 23 g Fat Total: 4 g Saturated Fat: < 1 g

Monday, March 03, 2008

Hip Hop Abs Chicken Dijon

Well this is the last meal for the 6 day slim down, it ends with a chicken dinner to help you get that great protein you need for the Hip Hop Abs routine. Remember, if you feel like you can do another 6 days of these recipes go ahead and do it.

Hip Hop Abs Chicken Dijon
4oz. chicken breast
2 tbsp. dijon mustard
1 mist cooking spray
2 cups chopped broccoli
salt and pepper to taste

Preheat oven to 375 degrees. Lightly mist a large piece of aluminum foil with cooking spray place chicken in the center, brush with Dijon, and wrap tightly into pouch. Cook for 20 minutes or until cooked through. Steam broccoli and serve with chicken.