Wednesday, January 12, 2011

Crunchy Baked Chicken

Oh yes - the Southerner in me had to re-invent some sort of crunchy chicken...this one is baked, low fat, high protein and packs a good crunch - mmmmm!!

4-5 (4oz) chicken breasts
5 egg whites
2 tablespoons brown mustard
1/3 cup skim milk
1.5 cups crushed corn flakes (try to get organic brands - they don't add high fructose corn syrup!)
Salt and pepper to taste

Place corn flakes in a large plastic bag, seal and pound with fist until crushed.  Place crushed corn flakes in a bowl and add salt and pepper

In a separate bowl, add egg whites, milk and brown mustard.  Take chicken breasts and soak in egg mixture, turning over and over until coated.  Then dip in cornflake mixture.

Place chicken breasts on a sprayed cookie sheet and place in 375 degree oven for 40-45 minutes.

Nutrition Info Per Serving (One chicken breast):

Fat2 grams
Carbohydrates11 grams
Protein32 grams

Pairs perfectly with a side of mashed sweet potatoes (the only thing the sweet potatoes need is a pinch of cinnamon and cloves to make them taste amazing!) and some yummy steamed veggies on the side!


Wednesday, January 5, 2011

It's Work sure is.  Losing weight is work - it isn't always fun, glamorous, wonderful and feel good but damnit if it doesn't feel SO good to get to your goals!  And it's not just about aesthetics - it's about overall health and fitness. 

Weight loss, muscle gain, toning - it all takes work....and not just in the gym (as many people fail to realize) but also in the kitchen, at the restaurant, at the office party, at the baby shower - anywhere there is food.  And not just here either - at the computer logging your food or on that food log sheet your trainer so lovingly asks you to bring in each week.  It's all WORK. 

But isn't everything in life?  Aren't relationships work?  Isn't cooking work?  Taking your kids to school, doing the laundry....the list goes on and on.  But you still complete your tasks because there is an end goal.  To have a clean house, a happy marriage, a nice meal for dinner.  And there is an end goal to fitness and nutrition to: to be in shape, to lose weight, to gain muscle, to ward off diseases, to stay mobile, etc.

Everyone always tells me how much work it is to plan meals, go to the grocery store so often, pack and prepare and most of all....log food.  But it really isn't - not if you make it part of your daily life just like showering or brushing your teeth.  Every week I cook food for the week; every day I pack my food for the next day; every night I log my food I ate throughout the day.  Yes it takes some time and effort but how else would I ever reach my goals if I did not?  How else would your house ever be clean if you didn't take the time to clean it?

I challenge you to make these things part of your daily life this year in 2011 - make nutrition an everyday item from planning to packing and prepping and yes....logging.  You WILL reach your goal.... and your body, mind and spirit will take notice ....and also your Doctor, people on the street, your girlfriend, husband.......

;-)  Happy New Year 2011 - LET'S GET TO WORK!

Sunday, January 2, 2011

AMAZING (and super easy) Broccoli/Cauliflower Soup

Things you will need:  Magic Bullet (if you don't have one, invest in one...they are amazing for pureed soups, perfectly blended protein shakes, fresh homemade salsa, chopping veggies and more!), food processor or fine-blade blender.

1 and 1/2 cups fresh broccoli and cauliflower (I buy the organic bags in the produce isle at King Soopers - the broccoli and cauliflower are both in the same bag)
1/2 cup fat free, low sodium chicken broth
1/3 cup milk
1 garlic clove
Spices to taste (I add pepper, a pinch of sea salt and 1/2 a teaspoon of smoked paprika - mmmm!)

-  Steam broccoli and cauliflower in microwave for 1 1/2-2 minutes.  Add to processor with garlic clove, spices and chicken broth.  Puree until vegetables are smooth.  Add milk and pulse to mix
-  Serve warm with smoked paprika sprinkled over top for added color (and awesome taste!)

Nutritional Info (Makes 2 small bowls....great to serve as an appetizer or as your veggie with a meal!)
Fat1 g