Elements of Fitness – A Mother's Memoir

Some of My Favorite Clean Eating Recipes

Kids in the fallBeing a Mom in the fitness and nutrition industry, the 2 most common questions I get asked are to share my recipes and “what diet should I be on?”.   A very close third is “how many grams of protein should I eat?”. 

I’ve already given my theory on ‘diets’ and what people should choose based on their lifestyle.  So I’ve decided to compile a few recipes that my kids love (and request often) that are also high in protein. 

So, what better time to share recipes then this time of year!  We live in Arizona, so the summer I am usually not found slaving away over a stove!   It’s finally starting to cool off which means also means more baking and cooking.  Our summers here in Arizona are not good for baking and slaving over a stove.  So, when fall arrives, thats when I start cooking!

No matter what your fitness goals are, eating a high protein diet will help you burn fat and lose weight.   When most people think of high protein diets,  they also equate that with lacking carbs.   While I tend to scale back on the carbs after 2-3pm, I don’t make my kids do the same.  

We do good carbs.  Carbs from vegetables or brown rice.  P.S.  I have gotten my kiddos to eat brown rice just by throwing in black beans or kidney beans with some cilantro (find that recipe here under Spice Up Your Rice).

lean proteinThe best sources for protein are typically lean meats, but surprisingly they also include plant sources such as tofu, beans, nuts and quinoa.  For animal protein sources I always suggest chicken breast, lean fish such as Tuna, ‘fatty’ Omega-3 fish such as salmon, egg whites, turkey, skim dairy products, shrimp, veal or lean cuts of pork.  Depending on your dietary preferences you might decide to eat only a few of these options, but all will provide you with healthy servings of protein!  

However, not all sources of protein are equal. Here’s a list from the United States Department of Agriculture describing the differences in amounts for some of the foods listed above.

Protein Source

Grams of Protein

1 ounce meat, fish, poultry

7

1 large egg

6

4 ounces milk

4

4 ounces low-fat yogurt

6

4 ounces soy milk

5

3 ounces tofu, firm

13

1 ounce cheese

7

1/2 cup low-fat cottage cheese

14

1/2 cup cooked kidney beans

7

1/2 cup lentils

9

1 ounce nuts

7

2 tablespoons peanut butter

8

1/2 cup vegetables

2

1 slice bread

2

1/2 cup of most grains/pastas

2

Here are a few healthy, high protein, lowfat chicken recipes:

Chicken Dijon

Chicken Dijon

 Ingredients: 

  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 2 tsp canola oil
  • 1 tsp curry powder
  • 1/2 teaspoon freshly ground pepper
  • 4 six-ounce chicken breasts

Preparation:

-Preheat oven to 400 degrees. Line a baking sheet with foil. Place a rack on top and spray with cooking spray.

-Combine honey, mustard, oil, curry powder, and pepper in a small bowl. Brush chicken pieces all over with the honey mustard mixture, then place chicken breasts on the rack.

-Bake for 25-30 minutes, turning half way through. Baste every 10 minutes or so with the remaining honey mustard glaze.

Per serving: Calories 268, Total Fat  approx 5.9g Carbohydrate 21g,  Protein 32.9g

 

Basil Chicken

Ingredients: 

  • 4 5-ounce boneless, skinless chicken breasts, pounded to an even thickness
  • 1 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • 2 garlic cloves, minced
  • 1 ounce basil, slivered
  • 8 ounces cherry tomatoes

Preparation:

Basil Chicken-Preheat broiler and spray pan with cooking spray and place chicken breats on broiler pan

-Whisk oil, vinegar and garlic together

-Brush half of vinaigrette on to chicken breasts, and sprinkle half the slivered basil on top of chicken.

-Broil 5-6 minutes, then turn over. Brush second side with remaining vinaigrette and sprinkle remaining basil.

-Add tomatoes to broiler pan, surrounding chicken.

-Broil for 5-6 minutes, until chicken is cooked through.

Serving: Calories 198, Total Fat 5.4g, Carbohydrate 4g, Protein 33.5g 

 

Chicken & Wild Rice

CHicken and RiceIngredients: 

  • (4) 5-6 oz boneless, skinless chicken breasts
  • 1 cup long grain rice, uncooked
  • 1 1/2 cups fat-free, low-sodium chicken broth
  • 1 14.5 ounce can diced tomatoes, undrained
  • 1/2 medium onion, chopped (about 3/4 cup)
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • 3 cups fresh baby spinach, chopped (1/2 a six-ounce bag)

Preparation:

-Preheat oven to 400 degrees.

-Place chicken breasts in a single layer in baking dish that can accommodate the chicken in one layer.

-Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl. Stir in chopped spinach. Spoon mixture over chicken. Cover tightly with foil and bake for 35-40-minutes, until chicken is cooked through and rice is tender.

Serves 4.

Per Serving: Calories 372, Total Fat 2.5g, Carbohydrate 48.3g, Protein 38.9g

 

Here are some High Protein Vegetarian Recipes

 

Mexican Vegetarian Casserole

mexican casseroleIngredients: 

  • 2 cups chopped onion, fresh or frozen
  • 1 1/2 cups chopped red pepper, fresh or frozen
  • 2 garlic cloves, minced
  • 3/4 cup salsa
  • 2 teaspoons ground cumin
  • 2 15.8 ounce cans black beans, drained
  • 12 6-inch corn tortillas
  • 2 cups Monterey Jack and Cheddar blend cheese shredded
  • 3 tomatoes chopped (optional)
  • 1/2 cup sour cream (optional)
  • 1/2 cup sliced black olives and/or chives (optional)

Preparation:

-Preheat oven to 350 degrees.

-Combine onion pepper, garlic, salsa, cumin and black beans in a large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.

-Arrange 6 tortillas in bottom of 9″ x 13″ baking dish overlapping them as necessary. -Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.

-Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.

-Garnish with tomatoes, sour cream, olives and chives.

Nutritional Information per Serving excluding the optional ingredients: (*you can save the calories by using less cheese*)
Calories: 605*,  Fat: 11.5g, Protein: 35g

 

Easy Whole Wheat Vegetarian Lasagna

wholewheatlasagnaIngredients: 

  • 1 8 ounce package whole wheat lasagne noodles, cooked slightly (al dente)
  • 1 9 ounce package frozen raw spinach
  • 1/2 cup grated Parmesan cheese
  • 3 eggs
  • 3 cups low-fat cottage cheese
  • 3 cups pre-made or store-bought pasta sauce
  • 3 cups grated low-moisture part skim mozzarella cheese

Preparation:

-Pre-heat oven to 325 degrees.

-In medium mixing bowl, beat eggs; add cottage cheese and Parmesan cheese. Spray a 13 x 9-inch glass baking dish with non-stick cooking spray.

-Put one layer of slightly cooked lasagna noodles flat across the bottom of the baking dish. Add 1/2 the leaf spinach, pressing down lightly and evenly over noodles. Top with another layer of lasagna noodles. Top this layer of noodles with the cottage cheese mixture; add the remaining spinach. Then add the last of the lasagna noodles laid evenly on top of spinach. Spread pasta sauce evenly over the top; sprinkle with mozzarella cheese. Press down lightly.

-Cover baking dish with foil, using foil sprayed with cooking spray and keeping foil off the center of the lasagna. Secure sides tightly over baking dish.

-Bake about 1 hour 15 minutes in oven. To lightly brown the top, remove foil for a few minutes at the end of baking time.

-Allow to sit for 10 to 15 minutes before serving.

Servings: Provides 10 servings

Nutrition Per Serving:  Calories: 373, Protein: 33g,  Carbohydrates:  33, 12 g fat

 

Try some of these recipes yourself and tell me what you and YOUR family thinks!  And please share with your friends anf family!

 

Macro Nutrients are approximate based on the brand you choose and how you choose to measure ingredients.

 

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September 27, 2013 - Posted by | About Me, Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X Recipes, Working Moms | , , , , , , , , , , , , , , , ,

3 Comments »

  1. […] See here for more of your favorite recipes I’ve made healthy (like chicken parmesan, lasagne, and chicken […]

    Pingback by Stuffed Peppers « Elements of Fitness – A Mother's Memoir | April 7, 2014 | Reply

  2. […] like I’m not crazy about kale either, so if you don’t know anything about what I do, I take ordinarily unhealthy recipes and make them into metabolism boosting, healthy, fat burning rec… such as my much-loved, delicious, lean turkey […]

    Pingback by Zucchini Lasagne with a Twist « Elements of Fitness – A Mother's Memoir | June 1, 2014 | Reply

  3. […] you’ve been a subscriber of mine for a while you know I believe eating carbs is ok so long as they’re ‘good carbs’ AND that you’re not eating a lot of fat at […]

    Pingback by How Can Beef Stroganoff Be Low Carb? Simple. « Elements of Fitness – A Mother's Memoir | September 21, 2014 | Reply


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