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Quick Vegetable Stir-Fry

Ingredients: 1 tsp olive oil 1 tsp fresh minced garlic 1 cup sliced mushrooms 2 carrots, sliced 2 green onions, sliced 1/2 cup chicken broth 1 tbsp soy-sauce 1/2 cup shelled frozen peas 12 oz cooked shrimp 2 cups brown rice* 1. Heat oil in a saute pan or wok. Add garlic, mushrooms, carrots and onions and saute 5 minutes, until onions wilt slightly. Stir in chicken broth and soy sauce. 2. Bring to a simmer and stir in peas and shrimp. Cook an additional 5 minutes, stirring occasionally. *Use if you are lean, and post-training. If you have fat to lose and haven’t worked out, use extra vegetables...

Posted by Ashleigh Gass in Recipes

Out of Bounds Brussels Sprouts With Bacon

Ingredients: 1/2 lb fresh Brussels sprouts 2 tsp olive oil 1 strip bacon (chopped) 1/2 cup chopped onion 2 tsp chopped fresh thyme (or 1/4 tsp dried) Salt & Pepper to taste Finely shred 1/2 lb fresh Brussels sprouts with the slicing blade of a food processor, mandoline, or knife. In a large nonstick skillet, cook 2 tsp olive oil and 1 strip bacon (chopped) over medium heat for 2 to 3 minutes or until bacon is crisp. Stir in 1/2 cup chopped onion and saute for 4 minutes. Stir in shredded Brussels sprouts and saute for 6 to 8 minutes or until tender. Stir in 2 tsp chopped fresh thyme (or 1/4 tsp dried) and season with coarse salt and freshly ground pepper. Makes 2...

Posted by Ashleigh Gass in Recipes

Crock Pot – Chicken and Sun-dried Tomatoes

Ingredients: 2 oz sun-dried tomatoes 1 large onion, sliced 8 oz whole baby carrots 3 stalks celery, sliced 1 tsp dried thyme 1/4 tsp salt 1/8 tsp black pepper 4 boneless, skinless chicken breast halves 1/4 cup chicken broth 2 cups brown rice (for post-training meals) 1. Slice sun-dried tomatoes and place in the bottom of a slow cooker along with the onion, carrots, celery, and seasonings. 2. Place the chicken breasts on top of the vegetables and pour the chicken broth over top. 3. Cover slow cooker and cook on low for 4 to 6 hours, or until chicken is cooked and carrots are tender. Serve with rice if you have trained, if not, serve with...

Posted by Ashleigh Gass in Recipes

Chicken Salad with Diced Mango

Ingredients: 10 oz. chicken breast 1 mango, peeled, pitted and cubed into 1/4 inch pieces (1 cup) 1 stalk celery, minced (1/2 cup) 1/4 cup minced parsley 8 oz plain yogurt 1 tbsp lemon juice 1/4 tsp black pepper 4 cups fresh salad greens 1/4 cup crushed peanuts Place first seven ingredients in a medium bowl and stir to combine. Scoop about 3/4 cup of chicken-mango mixture atop 1 cup of salad greens; top each serving with 1 tsp crushed peanuts. Nutrition Facts: 246 calories, 22g protein, 16g CHO, 11g...

Posted by Ashleigh Gass in Recipes

Grilled Salmon with Peanut Hoison Sauce

The following recipe makes 4 servings Ingredients: 1/2 cup natural peanut butter 1/2 cup hoisin sauce 1/2 cup finely chopped onions 1/4 cup rice wine vinegar 1/2 cup water 1/2 cup sliced green onions 2-3 cloves garlic, minced 4 (6oz.) Salmon fillets Salt (to taste) Pepper (to taste) Whisk peanut butter, hoisin sauce, onion, vinegar, water and garlic in a medium saucepan. Bring to a boil, stirring constantly. Reduce heat and simmer about 5 minutes, stirring often. Heat grill. Spray both sides of salmon fillets with no-stick cooking spray; season with salt and pepper. Grill to preferred doneness, taking care not to overcook. Top each fillet with warm peanut hoisin sauce and sprinkle with sliced green onions just before...

Posted by Ashleigh Gass in Recipes

Tilapia Tacos

Ingredients: 1 lb tilapia filets 1 tsp chili powder 1 small tomato, chopped 1/2 cup chopped onion 2 tbsp chopped cilantro 1/2 jalapeno pepper, seeded and finely chopped 1 garlic clove, minced Juice from 1/2 lime Pinch of Sea Salt 1. Preheat oven to 350F. Line a rimmed baking sheet with foil. 2. Pat the tilapia filets dry with a paper towel and place on the baking sheet. Dust them both sides with chili powder. Bake for 10 to 12 minutes. 3. While the fish is baking, place the tomato, red onion, cilantro, jalapeno pepper, garlic, lime juice and salt in a medium mixing bowl. Stir gently to combine. 4. Serve vegetable mix on top of tilapia filets and...

Posted by Ashleigh Gass in Recipes

Tex Mex Egg White Omelet

Ingredients: 1/2 tsp olive oil 2 tbsp minced red bell pepper 2 tbsp minced onion 1 tsp minced jalapeno pepper 1/2 to 1 cup egg whites 1 to 2 whole eggs 2 tsp water 1/4 tsp oregano 2 tbsp real, full fat cheese, grated Black pepper to taste 1. Pour olive oil into small nonstick skillet over medium heat (can also use coconut oil). Add peppers and onion. Saute for 3 minutes, then remove from heat. 2. Place a medium nonstick skillet over medium-high and spray lightly with olive oil or coconut oil spray. Whisk egg whites, water and oregano for 12-15 seconds until frothy, then immediately pour into pan. Cover and cook for one minute. 3. Remove lid, spread sauteed veggies and cheese over half of egg mixture, then gently fold the other side over to form a half moon. Reduce heat to low; cover and cook for one minute until cheese is melted. Serve immediately with a sprinkling of black...

Posted by Ashleigh Gass in Recipes

Wide-Open Green Pepper Greek Salad

Ingredients: 1 small green bell pepper 2 tbsp crumbled feta cheese 1 tbsp finely chopped onion 1/2 tbsp chopped fresh oregano (or 1/4 tsp dried) 1 tsp red wine vinegar 1/4 tsp Dijon mustard 2 tsp extra-virgin olive oil Salt and Pepper to taste Seed and chop 1 small green bell pepper and place in a bowl. Stir in 2 tbsp crumbled feta cheese, 1 tbsp finely chopped onion, and 1/2 tbsp chopped fresh oregano (or 1/4 tsp dried). Whisk together 1 tsp red wine vinegar and 1/4 tsp Dijon mustard in a small bowl, then whisk in 2 tsp extra-virgin olive oil. Drizzle over bell pepper mixture, toss gently, and season with salt and pepper. Makes 1...

Posted by Ashleigh Gass in Recipes

Egg White Bites

Egg White Bites Ingredients: 8 fresh eggs, separated 2 plum tomatoes, chopped, seeded and drained Pinch of dried basil Preheat oven to 350F. Prepare a muffin tin with cooking spray. Drop one egg white into each well of the muffin tin. Place 1 tsp chopped tomato on each egg white and sprinkle each with basil. Place on center rack of oven and bake for 6 to 8 minutes or until desired doneness is reached. Nutrients per serving: 18 Calories, 1g CHO, Protein...

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