Team Exercists Week 1 results, week 2 chat

ok thank you for fixing that. 75 not 70

My recipe! I'm not sure it's my FAVE, but it's something that's relatively healthy, and gives flavour to just plain-old chicken!


BAKED HONEY MUSTARD CHICKEN
Prep Time: 15 Minutes
Cook Time: 45 Minutes
Ready In: 1 Hour
Servings: 6

INGREDIENTS:
6 skinless, boneless chicken breast halves
salt and pepper to taste
1/2 cup honey
1/2 cup prepared mustard
1 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon dried parsley

DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
3. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

NUTRITIONAL INFORMATION
Amount Per Serving (1 chicken breast)
Calories: 232
Total Fat: 3.7g
Cholesterol: 67mg
Sodium: 296mg
Total Carbs: 24.8g
Dietary Fiber: 1g
Protein: 25.6g

That is one of my favourites even when i don't make it as often but it's delish it's from the website eat shrink and be merry lol you gotta try it even when you don't like salmon!!


Heart-Smart Salmon Burgers

1-1/2 lbs (680 g) boneless, skinless salmon fillet, cut into chunks
1 cup fresh whole wheat bread crumbs (see tip below)
1/2 cup crumbled light feta cheese (2 oz)
1/4 cup finely minced shallots or red onions
1 tbsp honey mustard
1 tbsp freshly squeezed lemon juice
1 egg
1 tbsp minced fresh dill
1 tsp grated lemon zest
1/4 tsp each salt and freshly ground black pepper

Place salmon chunks in a food processor. Pulse on and off until salmon is chopped into very small pieces. (If you don’t have a food processor, use a very sharp knife and mince the salmon by hand.) Transfer salmon to a large bowl. Add remaining ingredients. Mix well using your hands.

Form mixture into 6 patties, about 3/4 inch thick. Place patties on a large plate, cover with plastic wrap, and refrigerate for 1 hour. (Chilling will help the patties hold their shape while cooking.)

Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add patties and cook for about 4 minutes per side, until salmon is cooked through. Be careful not to overcook the patties, and be gentle when flipping them so they don’t fall apart. If you don’t have a high-quality (unscratched!) non-stick pan, you might want to cook the patties in a tablespoon or two of olive oil.

If desired, serve patties on small, whole wheat hamburger buns with sliced tomatoes, lettuce, and honey mustard, or top them with a spoon of low-fat tartar sauce (see recipe below) and serve with a salad.

Makes 6 servingsPer serving: 236 calories, 10.4 g total fat (2.8 g saturated fat), 26 g protein, 9 g carbohydrate, 1.1 g fiber, 106 mg cholesterol, 333 mg sodium



Cooking TipsFresh bread crumbs are simple to make: Just break up a slice of bread (preferably whole wheat) into several smaller pieces and place in a food processor or mini chopper. Pulse on and off a few times to create fluffy soft crumbs. An average slice of bread will make about 1/2 cup fresh bread crumbs. Dry, store-bought bread crumbs are more compact (and drier, of course!), so if a recipe calls for fresh crumbs and you’d rather use dry, cut the amount in half. To make low-fat tartar sauce for this and other yummy fish dishes, mix together 1/2 cup low-fat mayonnaise, 1 tbsp minced fresh dill, 1 tbsp sweet pickle relish, and 2 tsp each prepared horseradish and freshly squeezed lemon juice. Refrigerate until ready to use.

Salsa Chicken-This is a go to if I'm short on time. Sooo good

1 lb boneless, skinless chicken breasts
1 (16oz.) bottle chunky salsa
3/4 C. Cheddar cheese
1 (8oz) can corn

1 In a large baking dish pour a small amount of Salsa on the bottom of the dish and sprinkle some corn.
2 Trim off any excess fat off chicken breasts and place on top of the salsa/corn mixture in the dish.
3 Pour the remaining salsa and corn over the chicken and cover with foil.
4 Bake at 350 for 45 minutes
5 When done, sprinkle the cheese over the chicken and place the oven on Broil and cook, uncovered, until the cheese is melted and slightly browned.

**Note-I sometimes add black beans too, but the nutrition info is without the beans. This can also be made in a slow cooker

Servings Per Recipe: 4
Serving Size: 1 serving



Amount Per Serving


Calories 178.1

Total Fat 7.6 g

Saturated Fat 4.6 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 2.2 g

Cholesterol 32.5 mg

Sodium 1,190.8 mg

Potassium 146.0 mg

Total Carbohydrate 15.9 g

Dietary Fiber 4.8 g

Sugars 8.0 g

Protein 10.4 g


Vitamin A 13.8 %

Vitamin B-12 4.0 %

Vitamin B-6 6.8 %

Vitamin C 6.2 %

Vitamin D 0.6 %

Vitamin E 0.8 %

Calcium 15.7 %

Copper 2.0 %

Folate 6.2 %

Iron 3.5 %

Magnesium 4.8 %

Manganese 4.0 %

Niacin 12.5 %

Pantothenic Acid 5.0 %

Phosphorus 17.0 %

Riboflavin 7.5 %

Selenium 9.1 %

Thiamin 2.1 %

Zinc 6.4 %

Here is my recipe - I made it last night for the first time and LOVED it! Boyfriend and siser both also loved it and it will definitely be made again soon! Everyone loves the combination of sausage, onions and peppers so I did a little twist using chicken sausage and added it to pasta.

I posted it to recipes this morning - Chicken Sausage, Onions & Peppers with Pasta - YUMMO! http://www.myfitnesspal.com/recipe/edit/2518956

Per Serving:
409 Calories
56g Carbs
10g Fat
22g Protein
400mg Sodium
5g Fiber


For an all in one dish, maybe add a small salad with vinegar or a low-fat/fat-free dressing and that is one very filling and delicous meal!!! Oh and the clean up is easy - best part! :bigsmile:

Ok team peeps - here's my recipe. I've made this like 3 or 4 times this summer, it's SO delish! Hope you get the chance to make and enjoy!

Sautéed Fresh, Wild Alaska Salmon with Blueberry Balsamic Glaze
Source: http://tinyurl.com/3oj5svv
Prep time: 10 mins.
Cook time: 20 mins.

Ingredients:
1/2 cup pomegranate juice
1/4 cup balsamic vinegar
1/4 cup Sugar In The Raw (turbinado sugar)
1 cup fresh blueberries
to taste Kosher salt and cracked black pepper
1 lb. fresh, skinless wild Alaska salmon, cut into 4 4-oz. pieces
1 Tbsp. extra-virgin olive oil
1 tsp. lemon zest (this is for garnish - use if you wish. I don't)

Recipe Directions:
To make the blueberry balsamic glaze, pour the pomegranate juice, balsamic vinegar, and raw cane sugar into a large sauté pan and heat on high. Cook the mixture for 4-6 minutes, stirring constantly. Once the sauce starts to thicken, add the blueberries, and season with salt and pepper to taste. Cook an additional 2-3 minutes, until the sauce reaches the consistency of maple syrup. Set aside. To make the salmon, season the fillets with salt and pepper to taste. Heat the oil in a separate large sauté pan over medium high heat. Place the salmon into the hot oil, skinned side up and cook for 4 minutes. Flip the fish and cook an additional 4 minutes, or until the internal temperature reaches 145°F. Plate salmon on a serving dish and top with the blueberry balsamic glaze. Garnish with lemon zest.

MY NOTE: I have YET to get the sauce to the consistency of maple syrup. No worries if you can't either - it's still yummy!

Nutritional Information (Per serving):
Calories 290
Fat 11g
Sat Fat 1.5g
Cholesterol 60mg,
Sodium 55mg,
Total Carbohydrate 25g
Fiber 1g
Sugars 23g
Protein 23g
Vitamin A 2%
Vitamin C 8%
Calcium 2%
Iron 6%

ENJOY!!!! :flowerforyou:

Here is my recipe contribution. I love grilled pineapple. I've made many variations, this particular one I found on cookinglight.com

Grilled Chicken and Pineapple Sandwiches

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Cooking spray
1/4 cup fresh lime juice (about 2 limes)
4 (1/2-inch-thick) slices fresh pineapple
4 (1.5-ounce) whole wheat hamburger buns, toasted
Light mayonnaise (optional)

1. Prepare grill.

2. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 5 to 6 minutes on each side or until done, brushing occasionally with lime juice. Grill pineapple 2 to 3 minutes on each side or until browned.

3. Spread mayonnaise on bottom halves of buns, if desired. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, and 1 bun top. Serve immediately

Makes 4 servings

Nutritional Information

Amount per serving

Calories: 333
Calories from fat: 11%
Fat: 4g
Saturated fat: 0.9g
Monounsaturated fat: 1g
Polyunsaturated fat: 1.4g
Protein: 43.4g
Carbohydrate: 30.5g
Fiber: 4.1g
Cholesterol: 99mg
Iron: 2.5mg
Sodium: 608mg
Calcium: 75mg

That sounds so good, and I love pineapple, though I would get rid of the mayo (just not a huge fan) I might find a substitute but I am going to try this soon