Grilled Lemon Chicken
It has been a long day at the computer and I do not feel like cooking but I am sucking it up and hitting the Cook’s Illustrated Cookbook for a quick and easy recipe for Grilled Lemon Chicken.
1 tsp Dijon mustard
2 tbs lemon juice
6 tbs olive oil
1 tbs minced fresh parsley leaves
Pinch sugar
Salt and ground black pepper
2 garlic cloves, minced
1 tbs water
2 boneless, skinless chicken breasts
Whisk together mustard, 1 tablespoon lemon juice, 3 tablespoons olive oil, parsley, 1/4 teaspoon salt, and 1/4 teaspoon pepper in small bowl; set aside.
Whisk together remaining tablespoon lemon juice, remaining 3 tablespoons olive oil, sugar, 1/2 teaspoons salt, 1/2 teaspoon pepper, garlic, and water in medium bowl. Place marinade and chicken in zip top bag and toss to coat; press out as much air as possible and seal bag. Refrigerate 30 minutes, flipping bag after 15 minutes.
Heat gas grill.
Remove chicken from bag, place chicken grill and cook about 8 minutes per side instant-read thermometer inserted into thickest part of chicken registers 160 degrees, remove from grill and let rest, tented with foil, 5 minutes.
Drizzle with reserved sauce that was set aside and serve.
This chicken was really good and quick. I would definitely make this again, love the lemony parsley sauce, it would be a terrific salad dressing.
INGREDIENTS: 1 scoop flavored protein powder of your choice, 1 package sugar free Jell-O (any flavor). DIRECTIONS: Make Jello, following the directions on the box. Just before you’ve finished, add the protein powder to the mixture. Let stand, then enjoy
Read more: http://www.livestrong.com/slideshow/556857-20-delicious-protein-powder-recipes-that-are-not-shakes/#ixzz1vOqcto32
For my Herbalife users, try the Berry/Peach Mango Beverage Mix on this one !! —-Kelley♥
RECIPES with PROTEIN POWDER … perfect for HERBALIFE !!
INGREDIENTS: ½ or 1 scoop vanilla protein powder, ½ cup fat free cream cheese, 4 tsp. sugar (or sweetener of your choice), 2 tsp. milk. DIRECTIONS: Mix everything together thoroughly in a bowl and eat as-is.
Read more: http://www.livestrong.com/slideshow/556857-20-delicious-protein-powder-recipes-that-are-not-shakes/#ixzz1vOq7B55U
I must add… this recipe will NOT get you a cheesecake looking like THIS ONE attached to the recipe, but if you’re hungry for cheesecake? this recipe may fill the bill for a healthy alternative !! ——Kelley♥
Most of us will be using water/ice instead of milk.. and we will add Protein Drink Mix. And if our goal is “weight-loss” then keep any extra calories beyond the shake LOW !! But we have some great ideas for VARIETY on shakes listed here !! —-Kelley♥
My Herbalife Website: http://www.goherbalife.com/jmoore/en-US
Ingredients:
2 scoops Dutch Chocolate Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 medium banana
2 teaspoons instant-coffee crystals
1 dash cinnamon
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 275
Protein: 30 grams
Fat: 0.5 gram
Carbohydrates: 38 grams
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Ingredients:
2 scoops Dutch Chocolate Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1 cup frozen raspberries
1/8 teaspoon orange extract
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 280
Protein: 30 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1 cup frozen apple slices
A few dashes each cinnamon, nutmeg, cloves
1/4 teaspoon vanilla extract
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 300
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 46 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 very ripe banana
1/8 teaspoon black-walnut flavoring
A few drops vanilla extract
1 dash cinnamon
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 270
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 26 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 cup frozen mango chunks
1/2 cup canned mandarin oranges, drained
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 320
Protein: 30 grams
Fat: 0.5 gram
Carbohydrates: 47 grams
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Ingredients:
2 scoops Dutch Chocolate Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1 cup frozen strawberries
A few drops vanilla extract
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 265
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 35 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
3 tablespoons Personalized Protein Powder
1 6-ounce strawberry-flavored fat-free yogurt
1 cup strawberries
4 ice cubes
Note: For a less pudding-like consistency, add 1/4 cup nonfat milk and Personalized Protein Powder in the blender first, then add other ingredients and continue blending.
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis:
Calories: 240
Protein: 29 grams
Fat: 0.5 grams
Carbohydrates: 38 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1/3 cup nonfat dry milk
1/2 cup low-calorie cranberry juice
1/2 cup frozen blueberries
A few drops orange extract
4 ice cubes
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed. Ice cubes are optional.
Nutritional Analysis (with nonfat milk):
Calories: 340
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 44 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup nonfat milk or plain soy milk
3 Tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes
Directions:
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Nutritional Analysis Per Serving (with nonfat milk and 2 TBSP Personalized Protein Powder ):
Calories: 305
Protein: 30 grams
Fat: 0.5 grams
Carbohydrate: 45 grams
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Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder (or more)
1 cup plain soy milk or nonfat milk
1/2 cup frozen whole strawberries
1 very ripe kiwi, peeled
1/8 teaspoon lemon extract
4 ice cubes
Directions:
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Nutritional Analysis Per Serving (with nonfat milk and 2 TBSP Personalized Protein Powder):
Calories: 292
Protein: 30 grams
Fat: 0.5 grams
Carbohydrate: 43 grams
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Creamy Nutty Swirl
Ingredients:
• 2 slightly rounded tablespoons Vanilla Herbalife Kids™ Shake mix
• 2 to 3 drops hazelnut extract or black walnut extract
• 8 ounces orange juice
• 1/4 cup nonfat dry milk
Equipment: Shaker cup or blender
Directions: Combine shake mix, orange juice, dry milk, and hazelnut
extract or black walnut extract in shaker cup or blender. Shake or blend until
all ingredients are well mixed.
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Choco’nana
Ingredients:
• 2 slightly rounded tablespoons Chocolate Herbalife Kids™ Shake mix
• 1 small banana, or 1/2 medium to large banana
• 8 ounces 2% reduced-fat milk
Equipment: Blender
Directions: Combine shake mix, banana and milk in blender. Blend
until all ingredients are well mixed.
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Chocolate Peanut Butter
Ingredients:
• 2 slightly rounded tablespoons Chocolate Herbalife Kids™ Shake mix
• 1 tablespoon reduced-fat peanut butter
• 8 ounces 2% reduced-fat milk
Equipment: Blender
Directions: Combine shake mix, peanut butter and milk in blender.
Blend until all ingredients are well mixed.
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Choc-o-Minty
Ingredients:
• 2 slightly rounded tablespoons Chocolate Herbalife Kids™ Shake mix
• 1 low-fat or sugar-free fudge-dipped mint chocolate sandwich cookie
• 8 ounces 2% reduced-fat milk
Equipment: Blender
Directions: Combine shake mix, sandwich cookie and milk in blender.
Blend until all ingredients are well mixed.
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Strawberry Bananza
Ingredients:
• 2 slightly rounded tablespoons Strawberry Herbalife Kids™ Shake mix
• 1 small banana (or 1/2 medium to large banana)
• 8 ounces 2% reduced-fat milk
Equipment: Blender
Directions:
Combine shake mix, banana and milk in blender. Blend until all ingredients
are well mixed.
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https://www.myherbalife.com/Content/en-US/pdf/product/targetedNutrition/Kids_65199US_BUS_KidsShakeFlyer_WFLp3.pdf
How CUTE !!! —-Kelley♥
After Pilates, we went to Lill’s for LUNCH and Lisa’s Birthday !!!
Lunch SNACK: LOTS of asst fruits and veggies !! Raspberry viniagrette (1 tbsp) on the spinach salad, garbanzo bean salad, green bean/pea salad, and chicken basil lasagna (~2 tbsp).
Everything was delicious, but Laura’s Garbanzo Bean Salad was so EXCELLENT I had to post the recipe !!
(Note: I should have drank a Rebuild Endurance shake, but time was rushed and we had a lunch party. So I revised my schedule, only for today, and switched my meals around. This meal was mostly fresh fruits and veggies, with a little protein mixed in. The black cake that followed was impossible to not eat; however, I ate only the best part (the icing) and my 2nd cake pic shows what I DIDN’T EAT)
Garbanzo Bean Salad:
2 cans garbanzo beans, rinsed and drained
1 cup grape tomatoes, halved
1/2 cup chopped onion (3 green onions)
2 Tbs. lemon juice, fresh
2 med.garlic cloves, minced
1 4-5 oz can chopped green chilies
1/4 tsp salt
1/4 tsp pepper
1 small ripe avocado, chopped
1/4 c. crumbled lowfat feta
Combine all. Toss gently. Serve with baked chicken breast if wanted.
Healthy Cinnamon Roasted Almonds
Ingredients:
- 1 egg white
- 1 teaspoon vanilla extract
- 4 cups whole raw almonds
- 1/2 cup Sugar or Stevia zero calorie sweetener (for even lower sugar)
- 1/2 cup light brown sugar
- 1/2 teaspoon salt
- 3 teaspoons ground cinnamon
Directions:
- Preheat oven to 250 degrees F. Line a 10×15 inch jellyroll pan with parchment paper.
- In a medium bowl beat the egg white and vanilla until frothy but not stiff. Add the nuts, and stir until well coated. Mix the Sugar or Stevia, brown sugar, salt and cinnamon into the nut mixture. Toss to coat. Spread evenly on the prepared pan.
- Bake in preheated oven for 1 hour and 15 minutes, stirring occasionally, until golden. Allow to cool. Store nuts in airtight containers.
I wonder how many calories these have? They look amazing!
(Source: tumblrgym)
1/ Sweet Potato Pancakes/Waffles
Ingredients
- 150 grams Sweet Potato, mashed
- 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
- 3 Egg Whites
- 1/4 cup chopped Walnuts (optional)
- 1/2 tsp Baking Soda
- 1/2 tsp Nutmeg
- 1 tbsp Cinnamon
Directions
- In a large bowl, mix all ingredients until smooth.
- Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
- Serve with cinnamon and sugar free syrup.
Nutrition Facts
- Calories 309
- Total Fat 1g
- Total Carb 35g
- Protein 40g
2/ Bacon ‘n Cheese Sweet Potato
Ingredients
- 1 medium baked Sweet Potato
- 1/2 cup Cottage Cheese
- 2 tbsp Low-Fat Mozzarella Cheese, shredded
- 2 slices Turkey Bacon (cut into small pieces)
- 1 tbsp crushed Red Pepper
- chopped Broccoli, to garnish
Directions
- Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
- Microwave for 1.5-2 minutes, or until cheese is melted.
Nutrition Facts
- Calories 296
- Total Fat4g
- Total Carb40g
- Protein25g
3/ Sweet and Spicy Sweet Potato Soup
Ingredients
- 2 medium Carrots, peeled
- 2 stalks Celery
- 1 large Onion, peeled and halved
- 3 tbsp Enchilada Sauce
- 2 cloves Garlic, chopped
- Salt and Black Pepper
- 1 Bay Leaf
- 5 cups Chicken Stock
- 1 large baked Sweet Potato, cubed
- Fat free Greek Yogurt for garnish
Directions
- Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
- Add carrots, celery and onion and cook for 5 minutes.
- Add the garlic, chipotle, and enchilada sauce and stir to combine.
- Stir in salt, pepper and a bay leaf and cook for 1 minute.
- Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
- Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
- Garnish with dollop of Greek yogurt.
Nutrition Facts
Amount per serving
- Calories 207
- Total Fat3g
- Total Carb15g
- Protein30g
4/ Sweet Potato Fries/Chips
Ingredients
- 16 oz Sweet Potatoes
- Choice of seasonings
Directions
- Preheat oven to 425.
- Cut up sweet potatoes (fries, wedges, whatever you prefer).
- Season and spray pan and sweet potatoes with Olive Oil Pam.
- Bake for 15-20 minutes or until golden brown.
Nutrition Facts
- Calories 109
- Total Fat1g
- Total Carb23g
- Protein2g
5/ Sweet Potato Stir Fry
Ingredients
- 4 oz Pork Chop
- 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
- 1 cup cut Cabbage (I like purple, for the color)
- 1/2 cup Cauliflower (again, purple)
- 1/2 cup Broccoli
- Salt and Pepper, to taste
Directions
- Place sweet potatoes in oven at 425 for 15 minutes.
- Meanwhile, cook pork chop on medium heat until done.
- Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.
Nutrition Facts
- Calories 296
- Total Fat4g
- Total Carb30g
- Protein35g
6/ Sweet Potato Bread
Ingredients
- 8 oz mashed Sweet Potato, without skin
- 2 scoops Vanilla Whey
- 1 cup Oat Bran
- 2 Egg Whites
- 2 tbsp Milk
- 1/4 cup chopped Walnuts (optional)
- 1/2 cup Splenda
- 1 tsp Nutmeg
- 1 tsp Vanilla
- 1 Tbsp Cinnamon
Directions
- Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
- Mix whey and oat bran into medium bowl.
- Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
- Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
- Cool bread in pan on rack 15 minutes.
Nutrition Facts
- Calories 89
- Total Fat 1g
- Total Carb 14g
- Protein 8g
Frozen Banana Bites
2 large bananas
1/4 to 1/3 cup vegan chocolate chips
1/4 to 1/3 cup natural peanut butter
Unsweetened coconut flakesSet out a large plate or bowl with a piece of parchment or wax paper on it.
Cut up the bananas into good-sized chunks. Each banana should give you around 5 to 6 pieces.
Heat the peanut butter and chocolate chips in the microwave on high for about a minute. Then stir until smooth.
Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Then when you’ve “covered” them all, use the remaining mixture to spoon over the tops (for even more chocolate-y goodness).
Then sprinkle the unsweetened coconut flakes on top. Transfer to the freezer for about an hour until hardened (or over night).
My mixer wasn’t quite strong enough to do the trick (plus there were chickpeas flying everywhere) so I switched over to the food processor to get the chickpeas blended. Then I transferred the mixture back to the mixing bowl.
The cookies won’t flatten out much during baking, so if you want a flatter cookie, you should press the tops down before baking.
Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.
- Pumpkin Pie Oatmeal
You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.
Ingredients:
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter
* 1/8 teaspoon pumpkin pie spiceNutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.
- Cheesy Hash Brown Oatmeal
This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.
Ingredients:
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese
* 1 tablespoon salsaNutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.
- Tropical Coconut Oatmeal
Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.
Ingredients:
* 1 tablespoon macadamia nuts, chopped
* 2 tablespoons toasted, shredded coconut
* 2 tablespoons dried pineappleNutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.
- Hot Cocoa Oatmeal
Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.
Ingredients:
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallowsNutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.
- Bacon & Salsa Oatmeal
This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.
Ingredients:
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onionNutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.
- Blueberry Nut Oatmeal
No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters.
Ingredients:
* 1/4 cup blueberries
* 1 tablespoon chopped walnuts
* 1 tablespoon maple syrupNutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
- Apple Crisp Oatmeal
Crisp apples, granola, and almonds put bite in your oatmeal bowl.
Ingredients:
* 1/2 cup chopped apple
* 2 tablespoons low-fat granola
* 1 tablespoon chopped almonds
* 1/8 teaspoon apple pie spiceNutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.
- Peanut Butter Cup Oatmeal
A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.
Ingredients:
* 1 tablespoon creamy peanut butter
* 1 tablespoon mini chocolate chipsNutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.
- Turtle Sundae Oatmeal
Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.
Ingredients:
* 1/4 cup fat-free whipped dessert topping
* 2 tablespoons pecans
* 1 tablespoon sugar-free caramel dessert toppingNutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.
- Trail Mix Oatmeal
Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.
Ingredients:
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts
* 1 tablespoon flaxseedNutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Can’t get enough oats? Read on for even morerecipes that use this heart-smart whole grain.
Every time I see this in a workout plan I think, is this for real?!
I...
