Our group of 10 ladies shared many recipes and menu ideas while participating in World Gym’s “I Lost It At The Club” last fall. Here are a few samples.
Chicken Tortilla Stew
2 lbs. boneless, skinless turkey or chicken breast, cubed
32 oz. fat-free, reduced-sodium chicken broth
1 c. green bell pepper, diced (about 1 large pepper)
¾ c. red bell pepper, diced
6 cloves garlic, minced
2 cans (14oz.) Mexican style stewed tomatoes
1 jalapeno pepper, diced
3 green Anaheim chile peppers, diced
1 c. yellow onion, sliced (about 1)
1 can Low Sodium Northern Beans, Drained
1 tsp. ground cumin
½ tsp. fresh ground pepper
1 T. fresh cilantro
In large soup pot, bring broth to a boil. Add onions, garlic, peppers and cook for about five minutes or until peppers begin to soften. Add cooked turkey, corn, stewed tomatoes, and spices. Bring to a boil for another five minutes and reduce to a simmer until ready to serve.
4 baked corn tortillas, 4 limes (wedged). Crumble bake tortilla on top with a squeeze of lime.
Garden Vegetable Soup
2 qt. vegetable broth
2 (8 oz.) cans diced tomatoes
6 c. frozen mixed vegetables, thawed
½ c. chopped onion
1 tsp. dried Italian seasoning
½ tsp. pepper
½ tsp. hot sauce (optional)
1 (6 oz.) can no salt tomato paste
1 bay leaf
In a large saucepan, pour the vegetable broth and bring it to a boil. Drain the diced tomatoes and to the broth. Then add all the remaining ingredients. Simmer the soup, uncovered, for 1 hour stirring occasionally. Remove the bay leaf before serving.
Salmon with Asian Marinade
½ c. balsamic vinegar
½ c. reduced sodium soy sauce
2 T. minced fresh cilantro
1 ½ tsp. ground ginger
1 T. olive oil
½ tsp. hot sauce (optional)
1/8 tsp. pepper
4 (6 oz.) salmon fillets
In a large resealable plastic bag, combine ingredients with the salmon. Seal the bag and turn to coat; refrigerate 2 hours. Drain and discard marinade. Place salmon skin side down, on grill. Grill, covered, over medium heat for 10 – 15 minutes or until fish flakes easily with a fork.
1 lb. ground beef (minimum 90/10 fat ratio)
1 pkg. Taco Mix (dry)
1 pkg. Hidden Ranch Dressing (dry)
28 oz. crushed tomatoes
2 15-oz. cans beans (black, pinto, and/or kidney)
2 cans corn (can be whole kernel, or 1 each whole kernel and cream style)
1/2 cup picante sauce
1 can rotel
1 onion, chopped
1 bell pepper, chopped
2 c. water
Brown ground beef. Mix with remaining ingredients. Put in crock pot and walk away for a few hours. Come back hungry.
Nutritional info: 152 cal; 1 g. fat; 1 g. sat. fat; 26 mg. chol; 436 mg sod; 18 g carb; 5 g fiber; 7 g sugar; 14 g protein
Can also be made with ground turkey or sliced baked chicken breast
Mary Catherine Domaleski (team trainer) recommends leaving out the corn and using low sodium ingredients
4 boneless chicken breasts
1 can diced tomatoes-low sodium
1 can black beans rinsed
1 can corn, drained
1 cup salsa
Mix and cook in crockpot on low for 8 hours.
Nutrional info: 278 cal; 2.5 g fat; .6 g sat fat; 66 mg chol; 529 mg sod; 31 g carbohydrates; 8 g fiber; 1.2 g sugar; 34 g protein
Mix half a small avocado in with Advocare Vanilla Meal Replacement Shake. Tastes like “heavenly pudding” in a cup. 340 cal.
Greak Yogurt Breakfast
Mix 7 oz. Greek Yogurt (2% in this recipe but 0% okay) with a tablespoon of honey and 2 Tb. chopped walnuts. Add a half scoop of vanilla protein powder.
347 cal.; 14 g fat; 29 carb; 30.8 g protein
Nut-thin crackers served with Greek yogurt dip
Peanut Wonder – half the calories and fat of peanut butter