Salmon with spicy yogurt sauce
Make some! This dish supplies a healthy dose of vitamin D and omega-3 fatty acids courtesy of salmon. Its vitamin D will help you soak up the yogurt’s abundant supply of calcium.
1⁄4 tsp. coarse salt and black pepper
Nonstick cooking spray
1⁄3 cup low-fat plain yogurt
1⁄2 Tbsp. olive oil
1 tsp. finely grated lime zest
1⁄2 Tbsp. lime juice
1⁄2 tsp. finely grated orange zest
1⁄2 Tbsp. orange juice
1⁄2 tsp. curry powder
1⁄4 tsp. cayenne pepper
1⁄2 Tbsp. honey
1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray. 2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes. 3. While salmon broils, whisk together all sauce ingredients in a bowl until combined. 4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.
NUTRITION FACTS (per serving): 345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium
Sautéed Chicken Caesar Wraps
It’s been way too long since there has been a noted nutrition recipe up here, and trust me I’ve heard about it. Well gain some reprieve my friends. I’ve got a keeper, and a simple recipe at that. I should have posted this one a while ago. 8 easy to access ingredients and you’re off with a solid protein meal or snack that includes a complimented taste of fruit and veggie.
- 8 oz Chicken Breast, boneless skinless (raw measurement)
- 4 TBSP Caesar dressing
- 2 TBSP Olive Oil, extra virgin
- 2 Campari Tomatoes
- 2 Romaine Lettuce leaves
- 1 TBSP Lemon juice
- 1/2 TSP Cavender’s seasoning or Salt and Pepper mix
- 1/4 Cup finely shredded parmesan cheese
Simple prep: Peal lettuce leaves and cut tomatoes; put to the side for garnishing. Cut chicken into bite size cubes and place in a bowl. Add the olive oil and lemon juice in with the chicken. For added saturation of flavor, place plastic wrap over bowl and place in fridge for 30 min to marinate if you have the time.
Preheat a pan over medium-high heat and place the chicken in once hot. While the chicken is sautéing, add the seasoning and cook thoroughly. Place the Romaine Lettuce leaves on a plate and load the leaf boat with sautéed chicken breast and tomato slices. Sprinkle parmesan cheese on top to your desired amount and enjoy the tasty protein explosion.
Protein: 45g Carbohydrate: 25g Fat: 16g
Savory Herb Chicken & Rice Soup
Nothing like staying warm through a frigid winter night than with a hot savory soup that hits the spot. Here’s a quick and simple chicken & rice soup that comes together in no time.
- 1 whole rotisserie chicken, meat removed and chopped into bite size soup pieces
- 1 TBS olive oil
- 1 medium onion, chopped
- 3 large carrots, chopped
- 3 celery stalks, chopped
- 2 cloves of garlic, minced
- 8 cups fat free, low sodium chicken broth (2-32oz. boxes)
- 2 cups water
- 1 – 6 oz. box Uncle Ben’s Basmati Medley (Savory Herb) or other rice variety with seasoning packet
- 1 dried bay leaf
- 1 – 14 oz. can of petite diced tomatoes
- 1/4 cup chopped fresh parsley
- salt and pepper, if needed or desired
- juice of half a lemon
Savory Stuffed Peppers
Summer is soon coming to an end and as the weather is changing, you’re primed to enjoy all the harvest your garden and local farm-stand has provided this season. Those peppers you’ve picked or selected from the fresh market will make a fantastic quick dinnertime meal when stuffed with this nutritious goodness.
- 4 Large Bell Peppers (Beheaded, Gutted Out, and Cleaned)
- 2 TBSP EV Olive Oil
- 1 Pound Lean Ground Turkey
- 1/2 Cup Onion (Chopped)
- 3 Cups Mixed Wild/Brown Rice (Cooked)
- 1 14oz. can Diced Tomato (Italian Style)
- 2 Cups Shredded Cheddar Cheese (Reduced Fat)
- 1 TBSP Oregano
- 1 tsp Garlic Power
- 1/4 tsp Red Pepper Flakes (Optional)
- Salt & Pepper to taste
- Preheat Oven to 375°
- Saute onion in olive oil in a medium sauce pan.
- Add Ground Turkey and cook thoroughly for approximately 10 minutes; drain any fat (if any depending on the lean-ness of your turkey) in the pan.
- Add all other ingredients: Diced Tomato, Shredded Cheese, Rice, Oregano, Garlic Powder, Red Pepper Flakes, Salt & Pepper into the pan; Mix thoroughly.
- Place the empty peppers upright into a deep baking pan. Scoop the mixture evenly into the 4 peppers.
- Cover tightly with aluminum foil and bake for 25 minutes at 375°
- Remove from the oven after 25 minutes and allow to cool long enough to ENJOY!
Flavor is in your favor with this simple and crowd pleasing recipe.
Most everyone I know will go out for dinner at some fancy restaurant for a celebrated Birthday; this thought was no exception in our house for my wife’s 40th milestone extravaganza. After consideration of where to take our appetite, a place that would be kid friendly for two toddlers too, we (she) decided to put my cooking skills to use. Dining-In in flavorful style was a great decision when this Chicken Madeira meal was completed and devoured.
- 4 skinless chicken breasts; the thinner the better for this particular recipe
- Salt and freshly ground pepper
- 3 TBSP EV Olive Oil
- 1 Cup of Reduced Fat mozzarella cheese
- 8 oz fresh white mushrooms (sliced)
- 2 TBSP EV Olive Oil
- 3 Cups Madeira Wine (Darn near an entire bottle)
- 2 tsp minced garlic
- 2 Cups beef broth (1 can)
- 2 TBSP cornstarch
- 1 TBSP salted butter (optional)
- 1/4 tsp freshly ground pepper
Pound and flatten chicken breast to 1/4 inch thickness (if necessary). Lightly sprinkle both sides of chicken with salt and pepper. Heat 3 TBSP of EV olive oil over medium heat in a large skillet, until hot. Place chicken breasts in skillet without overcrowding and cook 3 – 4 minutes on each side until (more…)
In the Kitchen-Peanut Butter Protein Cookies
Happy December everyone!!
So look lets not pretend and act like we all don’t love cookies around this time of year. At least this year you can enjoy at least one guilt free cookie. Here is my recipe for Peanut Butter Protein Cookies. Enjoy!
1 cup peanut butter
1 lg egg
1 egg white
2 TBSP applesauce
1/4 cup vanilla casein protein
1 cup old fashioned oats
1/2 cup baking stevia
1 tsp baking soda
1) Preheat oven to 350 degrees. Line sheet pan with foil, and spray with non-stick spray, (or line with parchment paper).
2) Microwave peanut butter in for 30 seconds, or until softened, which will make it easier to mix. In a medium bowl, mix together the first four ingredients until smooth. In a separate bowl, mix together the rest of the dry ingredients. Combine the wet and dry ingredients together.
3) Moisten hands (to prevent from sticking), and roll cookie dough into balls. Use a fork to press a criss-cross into each cookie. Bake 8-10 minutes. Let cookies cool, and enjoy! (more…)
No Bake Almond Butter Balls
In the Kitchen with Wild Will
No Bake Almond Butter Balls
IT’S SNACK TIME KIDS!!
Yes, this week I’m going back to snack food. My original recipe for cookie dough balls was a hit. (Glad ya’ll liked those) This week I bring you a similar no bake ball, only this time they are made with Casein powder and almond butter. These are easy to make with only 10 minutes of prep time. Please let me know what you think. Got a food you love that’s “unhealthy” for you, let me know and I’ll see what I can whip up!
2 TBSP Almond Butter
4 oz water
4 TBSP Coconut Flour
¼ cup Vanilla coconut milk
(Like I said super easy)
Mix all ingredients into a mixing bowl
Mix until all milk and water is gone
Pull dough apart and roll into small balls
You should be able to get 16 balls out of one batch.
Place each ball on a plate, put plate in freezer for 30 minutes
Remove and ENJOY!!!
The Macros per 16 balls
Calories 34 per ball
Fat 1.5 g per ball
Carb 2 g per ball
Protein 3 g per ball
Remember to send me what you foods, snacks or desserts you would like me to turn healthy for you. Just because its “bulking” season doesn’t mean you need to eat like a fool! Have a great week everyone!
Wild Will Wilson (W3)
PUMPKIN PROTEIN BARS
Pumpkin Protein Bars
The pumpkin theme continues. This time I am brining you protein pumpkin bars with 3 different options. Those looking for a higher carb bar for pre-workout; those looking for an everyday snack and those who need less carbs and higher protein. All can be done with the same recipe with a few subtractions based on your current macro needs. Here they are, super easy and even better tasting.
- ½ cup quick-cooking or old-fashioned oats
- 2 scoop vanilla casein protein
- 1-1/2 tablespoons pumpkin pie spice
- 1 teaspoon baking powder
- ¼ teaspoon fine sea salt
- 1-1/4 cups unsweetened pumpkin purée (not pie filling)
- ½ cup plain, nonfat Greek yogurt
- 2 large eggs
- 2 teaspoons vanilla extract
- 1 teaspoon liquid stevia (or sweetener of choice)
- ¼ cup miniature semisweet chocolate chips
- Preheat oven to 350°F. Line an 8-inch square baking pan with foil or parchment; lightly spray with nonstick cooking spray.
- In a food processor, process the oats into a powder. Transfer to a medium bowl and stir in the protein powder, pumpkin pie spice, baking powder, and salt.
- In a small bowl, whisk the pumpkin, yogurt, eggs, vanilla, and stevia until blended.
- Add the pumpkin mixture to the oat mixture, stirring until blended. Spread into prepared pan, smoothing top.
- Bake in preheated oven for 25 to 28 minutes or until just set at the center. Cool completely in pan, then remove using the liner. Melt the chocolate chips in microwave according to package directions and spread over cooled bars. Chill 10 minutes, then cut into 9 bars.
In the Kitchen-Protein Pumpkin Bread
In the Kitchen with Wild Will
Looking outside, it is clear that summer is no longer here. It is now officially Fall! I love the fall season for one major reason and that reason is PUMPKIN!! This time of year everything becomes pumpkin spiced or flavored. My personal favorite is Pumpkin bread; I could eat it all day every day. However, if I did eat traditional pumpkin bread day in and day out my body would become very doughy; pun fully intended. So I have decided to create my own recipe for Protein Pumpkin Bread. This is by far one: Wild Will’s Protein Pumpkin Bread!
1 ½ Scoop of Casein vanilla protein powder
3 TBSP Egg Whites
¼ cup plain Greek Yogurt
½ cup canned pumpkin
2 TBSP Truvia
¼ cup Coconut Flour
1 TBSP Nutmeg
2 TBSP Cinnamon
1 TBSP All Spice
1 TBSP Pumpkin Pie Spice
(Yes I know pumpkin pie spice has all those spices however you need to add the extra teaspoons to cover the Greek yogurt taste)
¼ cup water
Preheat oven to 350 degrees
Place all ingredients into a mixing bowl.
Mix all ingredients till you have nice thick dough (more…)
In the Kitchen-Protein Oreo Cookies
In the Kitchen with Wild Will
Protein Oreo Cookies
I’m back! Don’t worry if you thought my treat ideas had dried up you were sadly mistaken. I am coming back in big, huge way too. Fitastic’s very own Fitness Diva Heather Hayes made a special request. Heather is a big fan of Oreo cookies. Just go through her Instagram feed (HBombs) and you will see multiple pictures of her Oreo obsession. Sadly Heather, like all of us living a healthy lifestyle is not able to eat Oreo cookies on a day to day basis. She came to me along her teammate Aimee with a request to find or create a recipe for Protein Oreo Cookies. After a few attempts and failures I have created a great tasting Oreo cookie that you can eat guilt free. Now these are not like your standard Oreos. The cookie itself is quiet thick and dense. Still moist but dense, this way you want be able to eat a bunch of them in one sitting. One cookie should satisfy your need, maybe two if you are bulking. Please post your comments and special requests on my Face Book page (Will Wilson). I will do my very best to create a healthy alternative for nearly any dessert or snack food you give me. Be sure to follow all our Fitastic antics on Twitter @feelfitastic and Instagram @teamfitastic. Join the movement.
- 1 egg
- 1/4 cup unsweeted applesauce
- 1 Tbsp vanilla extract
- 1 tsp baking powder
- 1/2 cup cocoa powder (unsweetened)
- 1 TBSP cup honey
- 2 scoops chocolate protein powder
- 1/4 cup almond meal
FOR THE FILLING
- 1/4 cup low fat cottage cheese
- 1 cup plain Greek yogurt
- 1 1/2 scoop vanilla casein protein
(Short on time? Or have a peanut butter craving? Skip the cream filling and use peanut butter instead)
- Combine almond meal, cocoa powder, egg, applesauce, vanilla, honey, baking powder and chocolate protein powder. Plop into Oreo sized cookies on a greased pan and bake at 350 degrees F for 10 minutes.
- For the frosting, blend cottage cheese, Greek yogurt, and vanilla casein protein. When cookies are cooled, place frosting between the cookies.
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