This is a great easy recipe for a clean eating dinner, as seen in fitnessmagazine.com
5oz organic spinach
2 garlic cloves
Pinch of nutmeg
4 boneless chicken breast halves, cut in half
*make sure that they are not injected with saline
¾ cup feta (I use fat free)
¼ teaspoon dill or thyme, or Italian mix season
2 tablespoon olive oil (can use EVOO, or flavored olive oil to layer flavors)
1 cup orzo, whole wheat couscous, or quinoa
1 teaspoon lemon zest
1 tablespoon lemon juice
¼ grated parmesan
¼ cup fresh parsley, chopped
1. Preheat oven to 350 degrees. Coat a baking sheet (I cover with aluminum foil for quick clean up) with cooking spray.
2. in a skillet over medium heat, add spinach and sauté till lightly wilted. Add the nutmeg and garlic and cook 2 minutes. Transfer to a bowl and carefully use a paper towel to wipe out the pan..
3. Butterfly the chicken breasts on a cutting board. Open them like a book. With a meat tenderizer, pound to an even ¼ inch thickness.
4. Squeeze some of the liquid from the spinach, and toss with feta and whatever herb you choose. Place a quarter of the mixture in the center of the chicken breast. Secure with a toothpick or roasting string.
5. In the skillet, heat 1 tablespoon of the oil over medium-high heat. Add chicken to pan and cook 4-5 minutes or until the bottoms are golden. Turn and cook other side for 5 minutes.. Transfer chicken to the prepared baking sheet and bake in the center of oven for 15 minutes or until cooked through.
6. Bring pot of slightly salted water to a boil. Follow the cook time for the type of grain that you choose. For additional flavor you can add no or low-salt chicken stock instead of salt to the pot and reduce the amount of water used. Drain and toss with remaining oil and lemon zest and lemon juice, parmesan and parsley. For a more decorative presentation put 1 serving of the grain in the center of your plate. Using the back of a spoon, fan it out in a 3# diameter circle. Gently place your chicken in the center of your circle and garnish with a thin slice of lemon, cut in half and twisted with a sprig of parsley.
The original nutrition evaluation with full fat feta and orzo was:
482 calories, 45g protein, 35g carbohydrates, 17g fat, 2 g fiber.
(Quinoa will increase the protein count and whole grain couscous would increase the fiber count)
The recipe doesn’t qualify how much of the grain is a serving, but I recommend around 3 oz. or ½ cup approximately.
Monday 01/16/12-Exercise Diary:
Strength train- trainer
thechallenge was to start at 1, then go 1, 2. Then go 1,2,3...on and on
1. Kick punch- 20 reps, 3 lb
2. Sumo squat- 20 reps, 15lb kettlebell
3. Back pulls- 10 reps, 12 lb
4.Flys lying on the floor- 10 reps, 12 lb
5. Band biceps- 10 reps, medium tyube attached to wall
6. Toe touch on the ground- 10 each side, 3 lb dumbbell
7. Reverse lunge- 10 reps each leg, 3 lb dumbbell
8.Triceps dips- 20 dips on a sturdy box
9.1 leg romanian deadlift-10 reps each leg, 3 lb dumbbells
10. bicycle crunches- 15 reps
11. Side lunge- 10 reps
12 Jump rope- 50 reps
Monday 01/16/12- Eating Diary:
I use this eating plan when I want to tweak my food plan and challenge my system or I just went on a cruise vacation and ate my body weight in day! lol
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 3.25 oz swordfish (194 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) (88 cal)
6pm- 3 oz roasted, low-salt turkey breast (97 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
1/2 tsp uda or flax oil (65 cal)
6 p.m.- 3 oz turkey breast (149 cal)
8 p.m.-5 oz. scallops (pan seared) (145 cal)
3 oz beans, Adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
3/4 cup grapes (40 cal)
TOTAL CALORIES: 1743
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