Friday Food

Chicken Quesadilla

Calories: 398

Sugar: -4.28 grams

Ingredients:

3 oz.chicken breast

1 6" whole-wheat tortilla

Taco seasoning to taste

1/4 oz. mozzarella cheese

1/4 oz. low-fat cheddar cheese

1/4 cup Mexican salsa

1 oz. black beans

Preparation:

Season chicken with taco seasoning and grill. Saute' chicken with cheese.

Saute' black beans and add to chicken and cheese mixture. Put mixture on whole-wheat tortilla and serve with Mexican salsa on the side.

YUMMY!!!!!

Chicken & White Bean Soup

Makes 6 servings, 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 2 leeks, white and light green parts only, cut into 1/4-inch rounds
• 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
• 2 14-ounce cans reduced-sodium chicken broth
• 2 cups water
• 1 15-ounce can cannellini beans, rinsed
• 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 199 calories; 4 g fat (1 g sat, 2 g mono); 48 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 22 g protein; 2 g fiber; 345 mg sodium; 340 mg potassium.

Nutrition Bonus: Selenium (19% daily value), Iron (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 1/2 lean meat

From EatingWell:  February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006), The EatingWell Diabetes Cookbook (2005) — Subscribe to EatingWell Magazine Today!

A Nice Healthy Salad Recipe

Fresh Herb and Snap Pea Salad Recipe

 

Quick Info:

Nutritional Info (Per serving):

Calories: 123, Saturated Fat: 1g, Sodium: 169mg, Dietary Fiber: 3g, Total Fat: 9g, Carbs: 7g, Cholesterol: 0mg, Protein: 3g

Carb Choices: 0.5

Recipe Source:

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Ingredients

• 8 ounce(s) peas, sugar snap, trimmed
• 2 tablespoon nuts, almonds, sliced
• 2 tablespoon oil, olive, extra virgin, or walnut or almond oil
• 2 tablespoon vinegar, fruit, such as raspberry or pomegranate
• 1/4 teaspoon salt
• 1/8 teaspoon pepper, black ground, freshly ground
• 4 cup(s) lettuce, mache, or mixed baby lettuce
• 1/4 cup(s) chives, fresh, snipped (1/2-inch pieces)
• 1/4 cup(s) tarragon, fresh, chopped

Preparation

1. Bring a medium saucepan of water to a boil. Add snap peas and cook until bright green but still crisp, 1 to 2 minutes. Drain and rinse under cold water.

2. Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

3. Whisk oil, vinegar, salt and pepper in a large bowl. Add lettuce, chives, tarragon and the snap peas and toss. Serve sprinkled with the almonds.

When to Eat! Before or After a Workout?

Q: Is it better to eat a meal before or after a workout?

A:  Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.
Get more fitness tips from Jillian Michaels.