Fitness FOOD

• 1 butternut squash , cut into thin wedges
• 2 red onions , halved and cut into wedges
• 4 parsnips , cut into wedges
• 3 tbsp olive oil (try garlic or basil infused)
• 1-2 tbsp clear honey
• 1 small ciabatta , roughly torn into pieces
• 1 tbsp sunflower seeds , optional
• 225g bag leaf spinach
• 2 tbsp white wine vinegar
• tsp Dijon mustard

Heat oven to 220C. Put the vegetables into a large roasting tin, drizzle with half the oil and season to taste. Roast for 20 mins, turning once in a while until softened. Drizzle with the honey. Scatter the torn ciabatta and sunflower seeds over the top and return to the oven for a further 5 minutes or until toasted. Put the spinach into a large bowl and tip in the vegetables and ciabatta. Whisk the vinegar, mustard and remaining oil together, season to taste and toss into the salad until the spinach wilts slightly. Serve!

          
           Ingredients

 2 teaspoon canola oil
1 medium red bell pepper
1 medium onion
1 clove garlic
1 tablespoon ginger
1 1/2 teaspoon red curry paste
1 pounds chicken breast, boneless & skinless
1 cup reduced-sodium chicken broth
1 cup light coconut milk
1 tablespoon fish sauce
1 teaspoon light brown sugar
1 1/2 cups cauliflower
2 cup baby spinach
1 tablespoon lime juice
1 medium lime

Directions
.Heat oil in a large nonstick skillet over medium-high heat.

Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix.

 Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce  and brown sugar; bring to a simmer.

 Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes.

 Stir in spinach and lime juice; cook just until spinach has wilted.

Serve immediately, with lime wedges.

Number of Servings: 4

Amount Per Serving
Calories: 208.6
Total Fat: 6.0 g
Total Carbs: 14.0 g
Protein: 26.8 g

Ingredients:

1/2 cup orange juice
3 tablespoons lime juice
2 tablespoons olive oil
1 cup diced peaches
6 tablespoons diced red pepper
6 tablespoons minced red onion
6 tablespoons chopped fresh cilantro
1 teaspoon balsamic vinegar
4 boneless, skinless chicken breasts
1 teaspoon olive oil

Preparation:


First start the marinade: Add orange juice, lime juice, and olive oil to medium sized bowl and stir.
Put peaches, red pepper, red onion and cilantro in a small bowl and toss to blend. Add half of this mixture to a small food processor and pulse briefly (4 seconds) to chop and blend. Add the pureed mixture to the orange-lime marinade.
Add balsamic vinegar to the remaining peach mixture in the small bowl. Cover and place in refrigerator until chicken is ready. This will be your peach sauce.
Add the chicken breasts to the orange-lime marinade, cover well with the marinade. Refrigerate for at least 1 hour, up to 8 hours.
Preheat grill. Lift chicken from marinade and grill until cooked throughout. Place on serving plate to rest a few minutes.
Meanwhile, preheat a small, nonstick frying pan over high heat. Brush the bottom of the hot pan with a teaspoon of olive oil. When the oil is good and hot, add the peach mixture from the refrigerator and saute for exactly 1 minute. Serve each chicken breast with a spoon of the peach sauce over the top.

Nutritional Information:
Per serving: 253 calories, 40 g protein, 5 g carbohydrate, 7.4 g fat

Yoghurt salad dressing:

1 - 8 ounce container plain low-fat yogurt
  2 teaspoons lemon juice
  1 teaspoon Dijon-style prepared mustard
  1 teaspoon chopped fresh parsley
  1 teaspoon chopped fresh chives
In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley, and chives. Refrigerate until ready to serve.
Per Serving: 19 Calories


Olive Vinaigrette:

  4 tablespoons water
  2 tablespoon extra virgin olive oil
  6 tablespoons balsamic vinegar
  2 tablespoons olive pâté or paste
  1/4 teaspoon fresh ground black pepper
  1/2 teaspoon salt
  2 cloves garlic, crushed
  Fresh chopped basil (optional) Combine all ingredients and shake well. Let stand for several minutes to let flavors blend or store in refrigerator. For added zip add 1/4 to 1/2 cup fresh chopped basil if your salad has fresh tomatoes in it. (Add the basil just before serving as the flavor intensifies with age)

Per Serving: 27 Calories




Buttermilk Ceasar dressing:

  3 cloves garlic
  5 anchovy fillets, drained, chopped
  3/4 cup low fat mayonnaise (we use Low Fat Hellman's)
  1/4 cup buttermilk
  1 tablespoon fresh lemon juice
  1 teaspoon Worcestershire sauce Finely chop 3 garlic cloves and anchovies in processor. Add mayonnaise, buttermilk, lemon juice and Worcestershire and blend until smooth. Season dressing to taste with pepper.

Per Tablespoon: 16 Calories


Peppery strawberry vinaigrette:

  1 cup fresh strawberries, cut up or frozen strawberries, no sugar added, thawed
  2 tablespoons red wine vinegar
  1/8 teaspoon cracked black pepper
In a blender container or food processor, combine strawberries, vinegar and pepper. Cover and blend or process until smooth. This is a great dressing for grilled chicken salad!

Per Serving: 13 Calories

Grilled Flank Steak with Rosemary

1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic,
crushed1 small rosemary sprig,
 chopped or 1/4 teaspoon driedsalt to tastefreshly ground black pepper
2/3 pound flank steak
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias. 

Nutrition information:
331 calories,
carbs 1 g,
fat 12 g 

1 tablespoon olive oil
1/2 pound mushrooms sliced
1/4 cup teriyaki sauce
1 handful salad greens
1 handful grape  tomatoes
1 handful sliced cucumber
1 stalk celery celery
1 teaspoon toasted sesame seeds
1 green onion sliced
1 tablespoon goats cheese crumbled

Directions:

1. Heat the oil in a pan.
2. Add the mushrooms and saute until just caramelizing, about 10-15 minutes.
3. Add the teriyaki sauce and simmer to reduce to thicken.
4. Assemble the rest of the salad.
5. Pour the mushrooms and teriyaki sauce onto the salad and garnish with toasted sesame seeds, green onions and crumbled goat cheese.

            Tasty healty wraps! Add some grilled chicken if you like.

• 700g butternut pumpkin, peeled, cut into 1cm-thick batons
• olive oil spray
• 4 pieces lavash bread
• 120g low-fat cottage cheese
• 60g baby spinach leaves
• 200g marinated artichokes, drained well, chopped
• 200g semi-dried tomatoes, drained well, chopped
• 8 large basil leaves, torn

Instructions  Preheat oven to 220ºC. Spread pumpkin on baking tray and lightly coat in oil spray. Bake, shaking pan once, for 25 minutes or until golden and cooked.

 Meanwhile, spread bread with cheese. Top with spinach, artichokes, tomatoes and basil. Roll up to enclose filling, then halve on an angle. Serve with chips.
 
4 portions
Nutrition Information
444 cals,22 g protein,65g carbs,6 g fat.

  
Ingredients
  600gms lean beef striploin
· 1/3 cup fish sauce
· 1 tablespoon chopped fresh coriander
· 1 red chilli, seeds removed, very finely chopped
· 2 stalks lemongrass, inner section, very finely chopped
Pineapple salsa:

· ½ fresh pineapple, skin removed, diced
· 2 small red chillies, seed removed, very finely chopped
· half a small Spanish onion, thinly sliced
· half cup fresh coriander leaves, chopped
· finely grated rind and juice of two limes

Slice striploin into four steaks. Cut each into three to produce mini steaks. Flatten sightly with a meat mallet. Heat barbecue or non stick frypan on high heat. Cook steaks quickly, one minute each side. Remove from pan. Keep warm. Stir fish sauce, coriander, chilli and lemongrass into pan. Simmer over low heat for one minute. Arrange steaks on a plater, spoon over sauce and top with combined salsa ingredients. Serves 4-5.

A healthy simple and tasty pasta dish!

• 320g wholemeal spaghetti
• 2 tablespoons finely grated lemon rind
• 3 long red chillies, finely chopped
• 1 small red birdseye chilli, finely chopped
• 3 garlic cloves, finely chopped
• 1/2 cup finely chopped flat leaf parsley
• 2 tablespoons lemon juice
• freshly ground black pepper
• extra virgin olive oil, to serve
  
• lemon wedges, to serve

1  Cook pasta following packet instructions. Drain and return to pot.

2  Meanwhile, combine lemon rind, chillies, garlic and parsley in a bowl.

3  Add chilli mixture, capers (if using) and lemon juice to pasta. Season with pepper and gently toss until combined.

4  Divide pasta between serving bowls, drizzle with olive oil and serve immediately with lemon wedges.

Makes 4 portions
Nutrition Information per portion:
263 Cals,protein 11,7 g,carbs 47,4g,fat 3g

 Healthy Tuna Patties are great as a snack, or can  be eaten as a full meal if combined with a green salad.

• 1 can (6 ounces) solid white tuna canned in water, drained
• 2 tablespoons chopped onion or green onions
• 1 egg white
• 1 tablespoon light Italian salad dressing
• 1/4 cup dry bread crumbs
  
• 2 teaspoons canola oil or olive oil
  

Preparation:

1. In medium bowl, combine tuna, onion, egg white, relish, Italian salad dressing, and bread crumbs.
2. Shape into four patties. Begin heating nonstick skillet over medium heat. Coat surface with oil or cooking spray. Add patties and fry on both sides until lightly browned. Serve with salad, soup, or whole grain bread.

2 servings (2 patties each)

Nutritional Information:
Per serving: 297 calories, 44 g protein, 12 g carbohydrate, 7.5 g fat, 0.8 g saturated fat