best 5 healthy recipes after workout

The recipes in this page contain 300 calories or less and easily fit into a daily
routine. There five of foods to choose from—not only are they lower in
calories than some other options, but they’re also chock-full of nutrients and
delicious flavor, and there’s a comfort food to suit everyone!
Here are eight great sample menus—some simple examples of how to organize
your daily meals and incorporate some of the recipes from the book. Use them as
they are or substitute choices of your own. Each one is a starting point for more
ideas of how to put great meals together.

potato bacon and egg scramble


Ingredients

  • 1¼ lb small unpeeled red potatoes (8 or 9), cutinto cubes
  • 1½ cups fat-free egg product or 6 eggs, beaten
  • 1⁄3 cup fat-free (skim) milk
  • ¼ teaspoon salt
  • 1⁄8 teaspoon pepper
  • 1 tablespoon olive or canola oil
  • 4 medium green onions, sliced (¼ cup)
  • 3 slices bacon, crisply cooked, crumbled

Directions

1. In 2-quart saucepan, heat 1 inch
water to boiling. Add potatoes. Cover; return to
boiling. Reduce heat to medium-low. Cover; cook 6 to
8 minutes or until potatoes are tender. Drain.
2. In medium bowl, beat egg product, milk, salt and
pepper with fork or whisk until well blended.
3. In 10-inch pan, heat oil over medium-high heat.
Cook potatoes in oil three to five minutes, turning occasionally, until light brown. Stir in onions; cook 1 minute, stirring constantly. Pour egg mixture into
skillet. As mixture begins to line deep down and aspect, gently raise well-done parts with spatula in order that skinny, uncooked portion can flow to bottom. Avoid constant
stirring. Cook three to four minutes or till eggs square measure thickened throughout but still moist.
4. Sprinkle with bacon.


chipotle twice-baked sweet potatoes



Ingredients

  • 4 small sweet potatoes (about 1¾ lb)
  • ¼ cup fat-free half-and-half
  • 1 chipotle chile in adobo sauce (from 7-oz can), finely chopped
  • 1 teaspoon dish sauce (from will of jalapeno chiles)
  • ½ teaspoon salt
  • 8 teaspoons reduced-fat sour cream
  • 4 teaspoons chopped fresh cilantro

Directions

  1.  Heat oven to 375°F. Gently scrub
    sweet potatoes, but do not peel.
  2. Pierce potatoes several times with fork to permit steam to flee.
  3. Bake concerning forty five minutes or till potatoes area unit tender once
    pierced in center with fork.
  4.  once potatoes square measure cool enough to handle, cut lengthwise down through center of each potato to within ½ inch of ends and bottom.
  5. Carefully scoop out inside, leaving thin shell.
  6. In medium bowl, mash potatoes, half-and-half, chipotle chile, adobo sauce
    and salt with potato masher or mixer on low speed until light and fluffy.
  7.  Increase oven temperature to 400°F.
  8. In 13x9-inch pan,place potato shells.
  9. Divide potato mixture evenlyamong shells. Bake uncovered 20 minutes or until
    potato mixture is golden brown and hot.
  10. simply before serving, prime every potato with two teaspoons sour cream and 1 teaspoon cilantro.

asparagus-pepper stir-fry



Ingredients

1 lb fresh asparagus spears
1 teaspoon canola oil
1 medium red, yellow or orange bell pepper,
cut into ¾-inch pieces
2 cloves garlic, finely chopped
1 tablespoon orange juice
1 tablespoon reduced-sodium soy sauce
½ teaspoon ground ginger.

Directions

1. Snap off and discard tough ends of asparagus. Cut asparagus into 1-
inch pieces.
2. In 10-inch nonstick skillet or wok, heat oil over
medium heat. Add asparagus, bell pepper and garlic;
cook three to four minutes or till crisp-tender, stirring
constantly.
3. In tiny bowl, combine fruit juice, condiment and ginger
until blended; stir into asparagus mixture. Cook and
stir fifteen to thirty seconds or till vegetables square measure coated.

roasted candied carrots



Ingredients

  • 2 tablespoons olive oil
  • ¼ cup honey
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • ½ teaspoon seasoned salt
  • 1 bag (2 lb) fresh carrots, cut into 2½-inch pieces

Directions

1. Heat oven to 450°F. Place 15x10x1-inch pan in oven 10
minutes to heat. Meanwhile, in large bowl, mix all
ingredients except carrots until blended. Add carrots;
toss to coat.
2. Spray hot pan with cooking spray. Spread carrots in
single layer in pan.
3. Roast uncovered 30 minutes, stirring once, until
golden brown. Immediately remove carrots from pan.

couscous with vegetables




Ingredients

  1. 1⁄3 cup chopped green onions (about 5 medium)
  2. 1 clove garlic, finely chopped
  3. 2 teaspoons butter
  4. 1½ cups water
  5. ½ teaspoon reduced-sodium chicken bouillon granules
  6. 1 cup uncooked couscous
  7. ¼ cup chopped fresh parsley
  8. 1 tablespoon chopped fresh or ½ teaspoon dried basil leaves
  9. ¼ teaspoon pepper
  10. 1 medium yellow summer squash, chopped (1 cup)
  11. 1 medium tomato, chopped (¾ cup)

Directions

1. In 2-quart saucepan, cook onions and garlic in butter,
stirring frequently, until onions are tender.
2. Stir in water and bouillon granules. Heat to boiling;
remove from heat. Stir in all remaining ingredients.
3. Cover; let stand five minutes or till liquid is absorbed.
Fluff lightly with fork.

enjoy your day


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