Category Archives: Entree

Featured Fit Girl Recipe of the week- STUFFED PEPPERS

Ingredients

4 bell peppers (any color)
Kosher salt and freshly ground black pepper
4 teaspoons olive oil
2 cloves garlic, finely chopped
1 small onion, chopped
8 ounces 90-percent lean ground turkey
1 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
2 tablespoons tomato paste
1 cup low-sodium chicken broth
1/2 cup long-grain white rice
1/3 cup brown lentils
1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint
Shredded cheese optional

Directions

Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes. Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

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Calories: 320
Total Fat; 11 grams
Saturated Fat: 3 grams
Protein: 20 grams
Total carbohydrates: 37 grams
Sugar: 5 grams
Fiber: 8 grams
Cholesterol: 37 milligrams
Sodium: 426 milligrams

Featured Fit Girl Recipe of the week

Pan-Fried Chicken

We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.

Ingredients

1/2 cup whole-wheat flour
 1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned 
2 bone-in chicken thighs, skinned 
2 chicken drumsticks, skinned 
1/4 cup peanut oil

Preparation

1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Nutritional Information

Calories: 245
Fat: 10.1g
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g
Protein: 28.2g
Carbohydrate: 9g
Fiber: 0.8g
Cholesterol: 87mg
Iron: 1.8mg
Sodium: 240mg
Calcium: 17mg

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Starting off with the most important meal of the day to get you fueled up. Featured Fit Girl Recipe of the week- Multi gran Chocolate Chip Pancakes

Ingredients

3/4 cup oat bran
1/2 cup whole-wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup plain whole-milk yogurt
1/4 cup milk
1 large egg
1 tablespoon vegetable oil
1/3 cup miniature chocolate chips
Maple syrup, optional

Preparation

1. In a large bowl, combine oat bran, flour, baking powder, baking soda and salt. In a medium bowl, whisk yogurt, milk, egg and oil to combine. Pour yogurt mixture into oat bran mixture and stir until not quite combined (you should still see lumps of flour). Fold in chocolate chips until just mixed. Let stand 10 minutes. Preheat oven to 200ºF.
2. Preheat a griddle or large skillet over medium-low heat. Mist with cooking spray (or brush with melted butter) and drop batter by 1/4 cupfuls. Cook until underside is golden (gently lift with a spatula to check), 2 to 3 minutes. Flip pancakes and cook until browned on other side, about 1 minute longer. Keep pancakes warm on a heatproof plate in oven while cooking remaining pancakes. Pass warm maple syrup at the table with pancakes, if desired.

Nutritional Information

Calories: 294
Fat: 14g
Saturated fat:5g
Protein: 11g
Carbohydrate: 38g
Fiber: 5g
Cholesterol: 65mg
Sodium: 660mg

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One of my favorite meals that I hope you’ll enjoy as well… Today’s Featured Fit Girl Recipe of the week- Spicy Shrimp & Grits

Ingredients

3 cups 1% low-fat milk
1 cup water
1 tablespoon butter
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 cup uncooked quick-cooking grits
1/2 cup (2 ounces) grated fresh Parmesan cheese
4 slices applewood-smoked bacon
1 pound peeled, deveined large shrimp
1 cup thinly vertically sliced white onion
2 cups grape tomatoes, halved
1 teaspoon hot pepper sauce or chopped chipotle chile, canned in adobo sauce
1/8 teaspoon ground or crushed red pepper
1/4 cup green onion strips

Preparation

1. Combine milk, water, butter, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 minutes or until thick, stirring occasionally. Remove from heat; stir in cheese.
2. While grits cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 minutes on each side or until done. Remove shrimp from pan. Add white onion to pan; sauté 1 minute. Stir in bacon, tomatoes, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper; sauté 2 minutes, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions.

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Nutritional

Calories 480
Fat: 15.9g
Saturated fat: 7.5g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.8g
Protein: 41.1g
Carbohydrate: 49.5g
Fiber: 2.4g
Cholesterol: 206mg
Iron: 5mg
Sodium: 772mg
Calcium: 481mg

Warm up with the Featured Fit Girl Recipe of the week- Loaded Potato Soup

Ingredients

4 (6-ounce) red potatoes 
2 teaspoons olive oil 
1/2 cup prechopped onion 
1 1/4 cups fat-free, lower-sodium chicken broth 
3 tablespoons all-purpose flour 
2 cups 1% low-fat milk, divided 
1/4 cup reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 bacon slices, halved 
1.5 ounces cheddar cheese, shredded (about 1/3 cup) 
4 teaspoons thinly sliced green onions

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.
2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.
3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.
4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.

Nutritional Information

Calories: 325
Fat: 11.1g
Saturated fat: 5.2g
Monounsaturated fat: 4.5g
Polyunsaturated fat: 0.8g
Protein: 13.2g
Carbohydrate: 43.8g
Fiber: 3g
Cholesterol: 27mg
Iron: 1.3mg
Sodium: 470mg
Calcium: 261mg

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Featured Fit Girl Recipe of the week- Stir-Fried Moo Shu Vegetable Wrap

Let’s lighten up the menu tonight after all of the heavy holiday eating…. ( Feel free to add your favorite protein to this recipe)

Ingredients

1 tablespoon low-sodium soy sauce
2 cups sliced shiitake mushroom caps (about 8 ounces mushrooms)
2 cups packaged broccoli coleslaw (such as River Ranch)
1 cup red bell pepper, cut into 1/4-inch strips 
1/2 cup (1/2-inch) diagonally cut green onions 
1 tablespoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
2 teaspoons dark sesame oil
2 tablespoons hoisin sauce
1/4 teaspoon crushed red pepper
8 (7-inch) flour tortillas
1/4 cup plum sauce

Preparation

Combine soy sauce and tofu in a small bowl. Combine mushrooms and next 5 ingredients (mushrooms through ginger) in a medium bowl.Heat the oil in a large nonstick skillet over medium-high heat. Add vegetables; stir-fry for 3 minutes. Stir in hoisin sauce and crushed red pepper; stir-fry for 1 minute or until vegetables are crisp-tender.Stack tortillas; wrap in damp paper towels, and microwave at high for 25 seconds. Spread 1 1/2 teaspoons plum sauce over each tortilla. Top each tortilla with about 1/3 cup tofu mixture; roll up.

Nutritional Information

Calories: 455
Fat: 10.4g
Saturated fat: 2.2g
Monounsaturated fat: 4.8g
Polyunsaturated fat: 2.6g
Protein: 16g
Carbohydrate: 73.7g
Fiber: 7.1g
Cholesterol: 0.0mg
Iron: 5.6mg
Sodium: 877mg
Calcium: 97mg

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Featured Fit Girl Holiday Recipe -Apple Brandy-Glazed Pork Tenderloin

Ingredients

3 cups unfiltered apple cider
1/2 cup brandy
3 thyme sprigs
1 large shallot, sliced
2 tablespoons butter
 2 teaspoons Dijon mustard
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided 
2 (3/4-pound) pork tenderloins, trimmed 

Preparation

Hands On: 15 Minutes Total: 1 Hour, 5 Minutes 1. Combine first 4 ingredients in a saucepan; bring to a boil. Cook until reduced to 1/2 cup (about 32 minutes). Remove from heat; discard thyme and shallot. Stir in butter, mustard, 1/8 teaspoon salt, and 1/4 teaspoon pepper.2. Preheat oven to 475°.3. Sprinkle pork evenly with remaining 3/8 teaspoon salt and remaining 1/4 teaspoon pepper. Lightly coat with cooking spray. Place pork in a roasting pan; bake at 475° for 9 minutes. Turn pork over; brush evenly with 2 tablespoons cider mixture. Bake an additional 8 minutes or until thermometer inserted in the thickest portion of pork registers 140°. Let pork stand for 10 minutes. Slice pork, and serve with remaining sauce.

Calories: 260
Fat: 6.3g
Saturated fat: 3.2g
Monounsaturated fat: 1.9g
Polyunsaturated fat: 0.6g
Protein: 24.1g
Carbohydrate: 16.6g
Fiber: 0.4g
Cholesterol: 84mg
Iron: 1.4mg
Sodium: 308mg
Calcium: 11mg

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Featured Fit Girl Recipe of the week *Penne with Chicken Sausage, Tomatoes & Spinach

Serves: 4 Hands-on time: 30 minutesTotal time: 30 minutes

INGREDIENTS
8 oz whole-wheat penne pasta
Olive oil cooking spray
3 3-oz all-natural, fully cooked low-fat chicken sausages, halved lengthwise and sliced
1/2 tbsp olive oil
1 small onion, chopped (any variety)
Pinch sea salt
2 pinches fresh ground black pepper or to taste, divided
2 to 3 cloves garlic, finely chopped
1/4 tsp red pepper flakes, or to taste
1/2 tbsp double-concentrated tomato paste (from tube)
1 1/3 cups jarred or boxed chopped tomatoes (TRY: Pomi Chopped Tomatoes)
7 oz baby spinach
1 oz low-sodium Parmesan cheese, grated

INSTRUCTIONS:Cook penne to al dente according to package directions. Drain and return to pot. Set aside.Meanwhile, heat a large skillet on medium-high and coat with cooking spray. Add sausage and cook, stirring occasionally, until lightly browned and heated through, about 5 minutes. Transfer to a small bowl and set aside.Add oil to skillet and heat on medium-high. Add onion and season with 1 pinch each salt and black pepper. Cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garlic, pepper flakes and tomato paste and cook, stirring frequently, for 2 minutes. Add tomatoes and bring to a simmer. Reduce heat to medium-low and gently simmer, stirring occasionally, until slightly reduced, 1 to 2 minutes. Add half of spinach, stirring until beginning to wilt. Stir in remaining spinach and simmer until tender and most liquid has evaporated, 2 to 4 minutes. Season with a pinch of black pepper.To pot with pasta, add tomato mixture, stir well to combine and cook on low until heated through. Spoon into serving bowls and top with Parmesan, dividing evenly. Serve immediately.

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http://www.cleaneatingmag.com/recipes/
Nutrients per 1 1/2-cup serving: Calories: 401, Total Fat: 11 g, Sat. Fat: 3 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.2 g, Carbs: 53 g, Fiber: 8 g, Sugars: 4 g, Protein: 23 g, Sodium: 488 mg, Cholesterol: 58 mg

Today’s Featured Fit Girl Recipe Cuban Halibut with Black Bean & Orange Quinoa

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INGREDIENTS:

  • 4 4-oz halibut fillets, skin and bones removed
  • Marinade
  • 1 tsp orange zest
  • 1 tsp lime zest
  • Juice 1/2 lime
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper

QUINOA

  • 1 tsp peanut oil
  • 1/2 cup diced red onion
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1 clove garlic, crushed
  • 1 bunch or bag spinach (9 oz), roughly chopped
  • 1 cup uncooked quinoa
  • 1 cup cooked black beans
  • 1 orange, sectioned with juice
  • 1 tsp orange zest
  • 1/2 cup chopped fresh cilantro

INSTRUCTIONS:

  1. Set oven to broil. Place halibut in a large bowl.
  2. Prepare marinade: In a small bowl, mix together orange and lime zests, lime juice, salt and pepper. Pour marinade over halibut and set aside.
  3. Prepare quinoa: In a large sauté pan, heat oil on medium. Add onion, cumin, oregano, salt, pepper and garlic. Cook for 3 minutes, until spices release their aroma and onion begins to soften. If onion starts becoming too brown, add 1/4 cup water. In batches, add spinach and cook, covered, for 3 to 4 minutes, until slightly wilted. Add quinoa and 2 cups water. Increase heat and bring mixture to a boil, then reduce heat to a simmer. Cook, covered, for 10 minutes. Add beans and cook for 5 more minutes. Then gently mix in orange sections and juice, orange zest and cilantro. Heat through for 1 more minute.
  4. Meanwhile, place halibut and marinade on a baking sheet and broil in oven for about 8 minutes. Serve halibut over quinoa mixture.

Nutrients per serving (1 halibut fillet and 1 1/2 cups quinoa mixture): Calories: 374, Total Fat: 6.5 g, Sat. Fat: 1 g, Omega-3s: 640 mg, Omega-6s: 1,480 mg, Carbs: 47 g, Fiber: 9 g, Sugars: 3 g, Protein: 34 g, Sodium: 640 mg, Cholesterol: 36 mg

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Fit Girl Recipe-Shrimp Scampi Flatbread

Serves: 4
Hands-on time: 20 minutes
Total time: 30 minutes

INGREDIENTS:

  • 3/4 cup chickpea flour
  • 2 tbsp milled flaxseeds
  • 1/4 tsp sea salt
  • Olive oil cooking spray (TIP: When misting a piping-hot skillet as in this recipe, use an oil mister instead of a pressurized container.)
  • 1 tbsp organic unsalted butter
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • 1 lb raw shrimp, peeled, deveined and tails removed
  • 1/4 cup white wine
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup grated low-fat Parmesan cheese
  • 2 tbsp chopped fresh parsley

INSTRUCTIONS:

  1. Arrange 1 oven rack in middle and 1 rack in highest position. Place a 12-inch cast iron skillet on middle rack and heat oven to 450ºF. Heat skillet for 10 minutes.
  2. Meanwhile, in a blender, combine flour, flaxseeds, 1 cup water and salt. Blend until smooth.
  3. Remove skillet from oven and mist with cooking spray. Add flour mixture to skillet, carefully tilting as needed to completely cover bottom. Return to middle oven rack and bake for 10 minutes.
  4. Meanwhile, in a separate skillet, heat butter on medium. Add shallot and sauté, stirring often, until soft, about 3 minutes. Add garlic and sauté until fragrant, about 1 minute. Add shrimp and cook, turning once, until just opaque, 2 to 4 minutes. Increase heat to high and add wine. Cook, stirring, for 2 minutes, until liquid evaporates.
  5. Carefully remove skillet from oven and heat broiler on high. Top crust with tomatoes, shrimp mixture and Parmesan. Transfer to top rack and broil until browned and edges are crisp, about 5 minutes. Sprinkle with parsley and slice into 8 wedges.

Nutrients per serving (2 wedges): Calories: 300, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 19 g, Fiber: 3 g, Sugars: 4 g,  Protein: 31 g, Sodium: 455 mg, Cholesterol: 189 mg