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Archive for the ‘Recipes’ Category

Jackie’s Protein Milkshake

Sunday, April 1st, 2012

I have to thank the mom of one of my high school client’s for coming up with this recipe.  This is a nice change-up to the regular protein powder/water or protein powder/milk mix, providing much thicker consistency and taste.  Just like a real milkshake from a 50s type diner minus all of the empty calories.  A nice healthy snack for your kids, too.

In a blender, combine the following:

1.  4-6 ounces of water, milk, soy milk or almond milk.  I prefer Silk Vanilla Soy Milk, but if you’re really watching your calories, use water.

2.  4 or 5 large ice cubes (ice cube tray size, 1″ x 2″).

3.  1/2 cup lowfat cottage cheese.

4.  1 scoop of whey protein powder (approximately 30g of protein).

5.  1 Tbsp of stevia or splenda for extra sweetness (optional).  I prefer to skip this, but if your tooth is extra sweet. throw it in!

This makes about a 16 ounce serving with the following nutritional breakdown (using Silk Vanilla Soy Milk):

Fat (7g total, 3.5 saturated, 63 calories)

Carbs (14g total, 11g sugar, 56 calories)

Protein (48g total, 192 calories)

Sodium (670mg total, 440mg from cottage cheese alone)

Total Calories = 311

Grilled (or Sauteed) Seasoned Vegetables

Saturday, February 27th, 2010

This recipe provides a tasty alternative to simply steaming your vegetables.  There are 2 different cooking methods that can be used:  1) Wrapped in aluminum foil and put on grill (or in oven) and 2) Sauteed on the stovetop in a covered skillet.

Ingredients:

1) Vegetables of choice:  Broccoli, Asparagus, Bell Peppers, Zucchini, Squash, and similar.  All vegetables can be mixed together or alone or in any other combination.

2) Mrs. Dash Original Seasoning

3) Mesquite Seasoning

4) Paprika Seasoning

5) Ground Black Pepper

6) Non-Fat Cooking Spray (e.g., Pam)

7) Worcestershire Sauce (optional)

8) Aluminum Foil or Pyrex Dish (or baking sheet)

Directions for Method 1, Wrapped in aluminum foil and put on grill (or in oven):

1) If baking on grill, lay out two large sheets of aluminum foil on top of each other.  If baking in oven, you can do the same, or spray a glass Pyrex dish (or baking sheet) with Pam.

2) Place vegetables (slice to preferred size) on aluminum foil (if baking on grill) or in glass Pyrex dish or baking sheet (if baking in oven).

3) Spray vegetables generously with non-fat cooking spray.

4) Season vegetables with Mrs. Dash Original Seasoning, Mesquite Seasoning, Paprika Seasoning, and Ground Black Pepper.

5) Add a few squirts of Worcestershire Sauce if desired or skip this step.

6) Spray vegetables generously again with non-fat cooking spray after seasonings have been put on.

7) Fold aluminum foil over vegetables to fully enclose (if baking on grill) or cover glass Pyrex Dish or baking sheet with aluminum foil (if baking in oven).

8) Start-up grill on high heat (if baking on grill) or oven broiler (if baking in oven).  Heat grill until it reaches 500 degrees and open grill lid.  Place aluminum foil wrapped vegetables on grill surface (if baking on grill) or directly into oven broiler (if baking in oven).

9) Remove vegetables after they reach desired firmness (usually after 10 - 15 minutes) of cooking and serve.

Directions for Method 2, Sauteed on the stovetop in a covered skillet:

1) Place a medium to large-sized skillet on stovetop, spray generously with non-fat cooking spray, and pre-heat on medium heat. 

2) Place vegetables (slice to preferred size) into pre-heated skillet.

3) Spray vegetables generously with non-fat cooking spray immediately after placing in skillet.

4) Season vegetables with Mrs. Dash Original Seasoning, Mesquite Seasoning, Paprika Seasoning, and Ground Black Pepper.

5) Add a few squirts of Worcestershire Sauce if desired or skip this step.

6) Spray vegetables generously again with non-fat cooking spray after seasonings have been put on.

7) Cover skillet with fitted lid.

8) Periodically turn vegetables and move around in skillet so that they do not stick and burn.

9) Remove vegetables after they reach desired firmness (usually after 6 - 8 minutes) of cooking and serve.

Baked Tilapia Fillets

Saturday, February 27th, 2010

Ingredients:

1) Tilapia Fillets

2) Fresh-Squeezed Lemon or Lemon Juice

3) Extra Virgin Olive Oil

4) Mrs. Dash Original Seasoning

5) Mesquite Seasoning

6) Paprika Seasoning

7) Non-Fat Cooking Spray (e.g., Pam)

8) Aluminum Foil or Pyrex Dish (or baking sheet)

Directions:

1) If baking on grill, lay out two large sheets of aluminum foil on top of each other.  If baking in oven, spray a glass Pyrex dish (or baking sheet) with Pam.

2) Place Tilapia Fillets side by side on aluminum foil (if baking on grill) or in glass Pyrex dish or baking sheet (if baking in oven).

3) Coat (or brush) both sides of Tilapia Fillets with Fresh-Squeezed Lemon or Lemon Juice.

4) Coat (or brush) both sides of Tilapia Fillets with Extra Virgin Olive Oil.

5) Season both sides of Tilapia Fillets with Mrs. Dash Original Seasoning.

6) Season both sides of Tilapia Fillets with Mesquite Seasoning.

7) Season both sides of Tilapia Fillets with Paprika Seasoning.

8) Fold aluminum foil over Tilapia Fillets to fully enclose (if baking on grill) or cover glass Pyrex Dish or baking sheet with aluminum foil (if baking in oven).

9) Start-up grill on high heat (if baking on grill) or oven broiler (if baking in oven).  Heat grill until it reaches 500 degrees and open grill lid.  Place aluminum foil wrapped Tilapia Fillets on grill surface for 10 minutes (if baking on grill) or directly into oven broiler for 10 minutes once oven reaches 500 degrees (if baking in oven).

10) Remove Tilapia Fillets after 10 minutes of cooking and serve.  Enjoy!

Tony’s Turkey Meatloaf

Saturday, October 3rd, 2009

Ingredients:

1) 2.5 Pounds Ground Turkey (recommend 2 Packages of regular Ground Turkey)

2) 3/4 Cup Rolled Oats

3) 2 Whole Eggs

4) 1/4 Cup Mrs. Dash Original Seasoning (use more if desired)

5) 2 Tbsp Smoked Paprika (use more if desired)

6) 6 oz. Mrs. Dash Teriyaki Marinade (1/2 of standard 12 oz. bottle)

7) 2 Tablespoons Worcestershire Sauce

Directions:

1) Put Ground Turkey and all other ingredients into large mixing bowl and mix with hands until all ingredients are evenly distributed.

2) Spray a 7″ x 11″ Pyrex glass baking dish with non-fat cooking spray, and transfer meatloaf mix from Mixing Bowl to Pyrex dish.  Form meatloaf mix into a rectangular, loaf-like shape leaving about 1/2″-1″ between the sides of the loaf and the Pyrex dish.

3) Pour about 2 ounces of water evenly between the loaf and the Pyrex dish.

4) Place into pre-heated oven at 375 degrees uncovered for 1 hour and 15 minutes.

5) Remove from oven and enjoy!

Cindy’s Turkey Meatloaf

Saturday, September 19th, 2009

Ingredients:

1) 2.5 Pounds Ground Turkey (recommend 2 Packages of Regular Ground Turkey)

2) 2 Cups Pepperidge Farm Parmesan Goldfish

3) 1 Whole Egg

4) 1/4 Cup Mrs. Dash Original Seasoning

5) 1/4 Cup Minced Onion

6) 2 Tablespoons Minced Garlic

7) 1/4 Cup Mrs. Dash Teriyaki Marinade

8) 1/4 Cup Masterpiece Original Barbeque Sauce

9)  2 Tablespoons Worcestershire Sauce

Directions:

1) Put Ground Turkey into Large Mixing Bowl.

2) Put Parmesan Goldfish into quart size ziploc freezer bag and, using the flat end of a meat tenderizer mallet, pound Goldfish into fine crumbs.  Pour into Mixing Bowl when finished.

3) Add all other ingredients into Mixing Bowl and mix with hands until all ingredients are evenly distributed.

4) Spray a 7″ x 11″ Pyrex glass baking dish with non-fat cooking spray, and transfer meatloaf mix from Mixing Bowl to Pyrex dish.  Form meatloaf mix into a rectangular, loaf-like shape leaving about 1/2″-1″ between the sides of the loaf and the Pyrex dish.

5) Pour about 2 ounces of water evenly between the loaf and the Pyrex dish.

6) Place into pre-heated oven at 375 degrees uncovered for 1 hour.

7) After one hour, spread barbeque sauce evenly over the top of the loaf, and bake another 15 minutes at 375 degrees.

8) Remove from oven and enjoy!

Tony’s Chunky Egg White Omelet

Sunday, June 21st, 2009

Ingredients:

1) One 4-6 oz Chicken Breast (Pre-Cooked, such as a leftover)

2) 4-6 Egg Whites

3) 6 Large/8 Medium Asparagus Spears and/or 6 oz Broccoli Crowns

4) Non-Fat Cooking Spray (e.g., Pam)

5) Mrs. Dash Original Seasoning (Optional)

6) Coarse Ground Black Pepper (Optional)

Directions:

1) Cut chicken breast into small pieces (1/4″-1/2″ cubes).

2) Dice asparagus into 1/4″ thick round pieces (be sure to trim asparagus bottoms off and discard first).  If using broccoli instead of asparagus, or in addition to asparagus, dice broccoli crowns into similar size pieces as asparagus.

3) Apply heavy coat of non-fat cooking spray to inside of medium-sized fry pan.

4) Turn stovetop burner onto medium heat and let fry pan heat up for approximately one minute.

5) Pour asparagus and/or broccoli into pan first to cover bottom of fry pan.  Next, pour chicken in on top of asparagus and/or broccoli.

6) If desired, once ingredients are in fry pan, season with Mrs. Dash and/or Coarse Ground Black Pepper.  This is not required, but if you like heavy seasonings, this is a good option.

7) Spray top of ingredients with heavy coat of non-fat cooking spray.

8) Put lid on fry pan.

9) Set kitchen timer for 5 minutes and cook ingredients covered for 5 minutes.  This will be enough time to cook the asparagus and/or broccoli and heat-up the pre-cooked chicken.

10) When kitchen timer expires, give the covered fry pan a few good shakes to disperse the ingredients more evenly, then remove lid and pour egg whites evenly over the ingredients in the pan.

11) After egg whites have been poured into the fry pan, place lid on top of fry pan.

12) Once the egg whites have firmed up around the ingredients, fold over into one-half and cover again.  Flip if necessary until eggs cook all the way through.

13) Remove from fry pan and enjoy!

**As an alternative to pre-cooked chicken breast, you can use pre-cooked ground turkey or steak.

Tony’s Healthy Pancakes and Waffles

Saturday, May 30th, 2009

Ingredients:

1) 5 Cups Pancake Mix (use either a ready to mix multi-grain mix, whole wheat mix or buckwheat mix)

2) 4 Eggs (Beaten)

3) 1/2 Cup Extra Virgin Olive Oil

4) 1/2 Cup Honey

5) 3-4 Cups Light Vanilla Soy Milk

Directions:

1) Measure out mix and pour into large mixing bowl.

2) Beat eggs in separate bowl.

3) Pour eggs into mixing bowl with mix.

4) Add extra virgin olive oil and honey to mix.

5) Start adding soy milk one cup at a time and start mixing batter with mixer until mix is about as thick as mud.  Ususally, this is about 3 cups but every ready pancake and waffle mix is a little bit different.  Do not make mix too runny.

6) Mix is now ready to be put into a belgian waffle maker or to be plotted out as pancakes on a stovetop griddle.  Be sure to spray griddle with non-stick spray between each batch if making pancakes, but DO NOT spray waffle maker if making waffles.  Most waffle makers require no cooking spray or treatment, and should never be submerged in water to clean.

7) Serve pancakes or waffles with Maple Grove Farms Sugar Free Maple Syrup (Sweetened with Splenda).  Store leftovers in freezer and simply reheat in toaster or toaster oven.  Waffles are also good with peanut butter spread on 1-2 quarter sections of a full belgian waffle as an in-between meal snack.  Each quarter section is approximately 125 calories.

8) Recipe makes 8-10 belgian waffles or 15-20 medium-sized pancakes.  Each waffle is approximately 500 calories with only 3g of saturated fat and each pancake is approximately 250 calories with only 1.5g of saturated fat.  These are loaded with complex carbohydrates (i.e., good carbs).  Enjoy!

 

Tony’s Blackened Tilapia Fillets in Cast Iron Skillet

Thursday, April 30th, 2009

Ingredients:

1) Tilapia Fillets

2) Fresh-Squeezed Lemon or Lemon Juice

3) Extra Virgin Olive Oil

4) Mrs. Dash Original Seasoning

5) Blackened Seasoning

Directions:

1) Coat (or brush) both sides of Tilapia Fillets with Fresh-Squeezed Lemon or Lemon Juice.

2) Coat (or brush) both sides of Tilapia Fillets with Extra Virgin Olive Oil.

3) Season both sides of Tilapia Fillets with Mrs. Dash Original Seasoning.

4) Season both sides of Tilapia Fillets with Blackened Seasoning.

5) Start-up grill and put on high heat.  Place cast iron skillet onto grill surface and close lid.  Heat grill until it reaches 500 degrees and open grill lid.

6) Pour a small amount of Extra Virgin Olive Oil into cast iron skillet to evenly coat skillet (skillet may smoke a little from the high heat).  Be sure not to touch skillet.  It is very hot!

7) Place Tilapia fillets gently into cast iron skillet to avoid making hot oil spit.  Turn over after 3-4 minutes and cook other side for same amount of time.  Remove and serve.

Tony’s Mesquite Grilled Salmon

Thursday, April 30th, 2009

Ingredients:

1) Salmon Fillets (Skin on Back or Skinless)

2) Fresh-Squeezed Lemon or Lemon Juice

3) Extra Virgin Olive Oil

4) Mrs. Dash Original Seasoning

5) Mesquite Seasoning

Directions:

1) Coat (or brush) Salmon Fillets with Fresh-Squeezed Lemon or Lemon Juice.

2) Coat (or brush) Salmon Fillets with Extra Virgin Olive Oil.

3) Season skinless side (or both sides if no skin) with Mrs. Dash Original Seasoning.

4) Season skinless side (or both sides if no skin) with Mesquite Seasoning.

5) Place skinless side down first over medium heat on grill (about 450 degrees).  Turn over after 3-4 minutes and face skin side down.  Flip again as needed to complete cooking.

Tony’s Sodium Free Teriyaki Chicken Breast

Tuesday, April 28th, 2009

 

Ingredients: 

 

1) 8 Large Boneless/Skinless Chicken Breasts

 

2) Extra Virgin Olive Oil

 

3) 1-12oz Bottle Mrs. Dash Sodium-Free Teriyaki Marinade

 

4) Mrs. Dash Original Seasoning

 

Directions:

 

1) Place chicken breasts in Pyrex glass dish or similar

 

2) Generously mix chicken breast in extra virgin olive oil

 

3) Generously season oiled chicken with Mrs. Dash Original Seasoning on all sides (flip over to season both sides)

 

4) Pour entire contents of Mrs. Dash Sodium Free Teriyaki Marinade over chicken and mix well

 

5) Let chicken sit in marinade for at least 10 minutes

 

6) Place chicken directly on grill and flip chicken frequently (every 3-5 minutes) to prevent over charring and facilitate even cooking.  Spoon any marinade remaining in Pyrex dish over the top of chicken breasts after placing chicken breasts on grill. 

 

***As an alternative, the chicken can be baked in a Pyrex dish as long as it is side-by-side and not layered on top of each other.  Cook uncovered for 30-40 minutes at 350-375 degrees if using this method.

 

7) Do not refrigerate leftover chicken breasts for longer than 48 hours.  Consider placing leftover chicken breasts in freezer bags consistent with your serving size (e.g., 6 oz equals approximately one breast per freezer bag) for future meals that you can easily defrost and re-heat in the microwave.  Once unthawed, re-heat for 60-90 seconds, and it is as good as when it came off of the grill or out of the oven!



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