Strip Steak in Mustard Marinade & Spinach Summer Salad

we had this for dinner tonight. I've been using this marinade for about a year now. I tweaked a recipe that I had gotten from the southbeach diet. The spinach summer salad is something I just threw together.

Makes 4 servings

4, strip steaks (a serving size is 4oz. so you may have to cut your steak in half once grilled- depending on the size of steaks you have chosen.)

Marinade:
1 tbsp whole grain dijon mustard
1 tbsp low sodium worcestershire sauce
1 tsp ground mustard
pinch of sea salt
pinch of ground pepper

mix all marinade ingredients into a small bowl. spread evenly on each steak and let stand for approx. 10 minutes. place steaks on a heated grill and grill to your satisfaction.

196 cal, 22g protein, 1g carb, 13g fat


Spinach Summer Salad:
1 cup fresh baby spinach
4-5 tomatoes sliced in quarters
1/4 cup diced red onions
1 raw cucumber peeled & halved
2 tbsp balsamic vinaigrette dressing
(you can add fresh mushrooms to this dish as well, my man is no fan of fungus so I leave them out for the most part)

place all ingredients in salad bowl and toss.

Protein Pancakes

this is one of my favorite breakfasts- pre-workout meal. a good friend of mine who competes in fitness competitions shared this one with me. it has a just the right amount of carbs and protein to fuel my workout.

ingredients:

3 egg whites
1/4 c quick cooking oats
1 tbsp 1% cottage cheese
1 tsp cinnamon
1/4 c frozen or fresh blueberries
2 tbsp sugar free syrup

whisk ingredients in a bowl. spray a small pan with cooking spray. heat pan over medium heat. pour ingredients in heated pan. flip to cook on the other side. once both sides are done, place on plate and add blueberries and drizzle with sugar free syrup.

Nutritional information: 180 calories, 27g carbs, 2g fat, 17g protein

Tuna Melt

this is great for lunch! I'll put it in between 2 slices of ezekiel bread and apple slices or alone with steamed broccoli, carrots or brussel sprouts.

1 6oz. can tuna, drained

1 egg white, beaten

2 tbsp. oatmeal (quick or regular)

2 tbsp. onion, diced (or ¼ tsp onion powder)

1/4 tsp garlic powder
salt or salt substitute & pepper to taste
1 slice (divided) pepperjack cheese made with skim milk

Directions:
Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. (I use my George Foreman.

Make two small patties by spooning half of tuna mixture into each side of the pan/grill and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with cheese

Nutritional Information Per Serving:
Calories - 146.5
Carbs - 4.5 g 
Protein - 25.5g 
Fat - 2g 
Fiber - .5g

Walnut Crusted Salmon

I'm a salmon girl. just <3 it!

1 3-4 oz salmon(thawed)
1 tbsp chopped walnuts
pinch of cinnamon
olive oil
mix walnuts & cinnamon in baggie. place salmon and coat with walnut & cinnamon mixture. heat tsp olive oil in pan. place coated salmon in pan and cook for approx. 4 minutes per side.
228 calories, 13g fat, 24g protein, 3g carbs

I like to have this with a salad & homemade dressing.

Salad Dressing
mix about 1/2 tsp balsamic vinegar, 1 tsp olive oil, and pinch of cinnamon, salt, pepper, garlic powder & oregano in a bowl and drizzle on greens.

French Toast Sundae

I altered a recipe that I got from Cook Yourself Thin. I win the best mom of the year award every time I make it ;)

serves 4

4 slices wheat bread (without crust)
1 egg
1 egg white
1 tsp honey
1 c mixed frozen berries (unsweetened)
sugar free syrup
dollop of Redi Whip
cooking spray

preheat oven 375. spray a cupcake pan with cooking spray. whisk egg, egg white & honey in a bowl. dip bread into mixture. place in muffin pan. Bake for 11 minutes. Add frozen berries and dollop of Redi Whip. Drizzle with sugar free syrup (1 tsp should be plenty).

Enjoy that mother of the year award! ;)

Asparagus (aka Veggie Tales)

tired of broccoli? have some Asparagus. Not only does asparagus provide fiber & potassium, it is also a natural diuretic...bye bye water weight ;)

Ingredients:

Fresh Asparagus
Olive Oil
sea salt

Instructions:

preheat oven to 400. wash and trim asparagus. place on a cookie sheet drizzle with about 1 tbsp of olive oil. lightly salt with sea salt. use your hand to rub the asparagus around coating each one with the oil & salt. place in heated oven about 15 minutes or until soft. Some even like it burned a bit- like my man ;)

My Favorite Shake

Here is my favorite protein shake. I <3 me some protein shakes!

6 oz water (if you're needing extra calories use skim milk)
1 scoop vanilla flavored whey protein
1 tbsp organic all natural peanut butter
1/2 frozen banana

place all ingredients in blender and blend until smooth. Pour into a glass and enjoy!

again, the secret is the FROZEN banana :)

Chicken Florentine

I serve this one with a side of couscus made with low sodium chicken broth.

1 tsp olive oil4
4oz boneless, skinless chicken breasts
14 oz can crushed tomatoes
1 tsp oregano
1 tsp dried basil or 1 tbsp fresh basil
10 oz fresh spinach
2 tbsp freshly shredded parmesan cheese
Sea salt and fresh ground black pepper to taste

Instructions:
1. In a large skillet over medium-high heat, heat the oil and cook chicken until lighly browned on each side, approximately 6 minutes.2. Rduce heat to medium and stir in tomatoes, oregano and basil; place spinach on top of the chicken and cover tightly.3. Simmer, stirring occassionally, until chicken is cooked through, approzimately 15 more minutes. Serve topped with a little parmesan cheese.

Nutrients per serving: Calories: 186, total fats:4g, saturated fat: 1g, Trans fat: 0g; Cholesterol: 67mg, Sodium 336 mg, Total carbohydrates: 9 g, Dietary Fiber: 2g, Sugars: 0g, Protein: 30g, Iron: 3mg

Love Me Chicken Tenders

I got this recipe out of one of my favorite magazines. The whole family likes this one. Serve with herb spring salad or raw spinach salad with balsamic vinegar, olive oil & pepper dressing.

Ingredients:

• 1/2 cup corn flakes, crushed
• 1/3 cup pecans, finely chopped
• 4 boneless, skinless chicken breasts, cut into 1-inch strips
• 2 egg whites
• 1 teaspoon dried basil
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1/2 teaspoon paprika
• Low-fat cooking spray



Instructions:

1) Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.

2) Crush the corn flakes. In a large zip-lock bag, mix together the flakes, pecans, paprika and parsley.

3) Lightly beat the egg whites and dip the chicken pieces into them.

4) Next, place the egg-covered chicken into the bagged corn flake mixture and shake until the chicken is coated.

5) Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear.

6) Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken.

Makes 4 servings

Shake'a Mocha

This is one of my favorite protein shakes. I <3 SHAKES! I usually have this after weight training in the mornings or for a snack when I need a little jolt of energy. It would be great for breakfast too if you're low on time :)

1/3 C brewed coffee
3/4 C skim milk or soy milk
1 scoop chocolate whey protein
1/2 frozen banana
(the secret is the frozen banana)

place all ingredients in a blender and blend until smooth. (tip: invest in the Magic Bullet- it is space friendly enough to leave it out- if it's out you'll more likely use it)