Month: March 2014

Some more resipes.

March 21, 2014 — Leave a comment

For all my Texas friends…

Barbecue Pulled Chicken

Ingredients                

  • 1 8-ounce can reduced-sodium tomato sauce
  • 1 4-ounce can chopped green chiles, drained
  • 3 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon sweet or smoked paprika
  • 1 tablespoon tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons dry mustard
  • 1 teaspoon ground chipotle chile
  • 1/2 teaspoon salt
  • 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
  • 1 small onion, finely chopped
  • 1 clove garlic, minced

Preparation

  1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
  2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
  3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

Nutrition

Per serving: 364 calories; 13 g fat (3 g sat, 5 g mono); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.

Nutrition Bonus: Zinc (18% daily value), Vitamin A (16% dv)

Tilapia with Bacon and Artichokes

                       
Prep Time: 10 min
Cook Time: 10 min
Serves: 4

SHOPPING LIST
4 slices thick-cut bacon, chopped
4 tilapia fillets
Kosher salt and black pepper
1 (10-ounce) jar marinated artichoke hearts, drained and quartered
2 tablespoons diced roasted red peppers
Juice of ½ a lemon
1 tablespoon chopped flat-leaf parsley

Directions

1. PLACE bacon in a large sauce pan over medium-high heat and cook until crisp. Remove from pan and set aside, leaving bacon grease in the pan.

2. REDUCE heat to medium, generously season tilapia fillets with salt and pepper, and place in pan. Let fillets sear for 3 minutes without moving them.

3. FLIP fillets and cook an additional minute before adding the cooked bacon, artichoke hearts, roasted red peppers, and lemon juice. Let cook until artichokes are warmed and fish easily flakes with a fork, 1 to 2 minutes.

4. Sprinkle with parsley before serving.

HELPFUL HINTS
Diced pancetta (Italian bacon) is even better than bacon in this recipe; though it can be a tough (and expensive) ingredient to find.

Calories:220/Fat:8g/Protein:31g/Fiber:4g/Net Carbs: 3g

Recipes

March 21, 2014 — 1 Comment

I am going to start adding recipes to my blog every so often.  I get some great ones from different friends.  Hopefully you can use them in your meal planning for whatever shows or off season you are in.

“Fried” Chicken

Cook Time: 25 minutes

Total Time: 25 minutes

Ingredients:

  • 1 1/4 pounds chicken breasts, cut into four pieces
  • 2 egg whites
  • 2 cups crushed cornflakes
  • 2 tsp paprika
  • 2 tsp dried mixed herbs

Preparation:

Preheat oven to 425 degrees.

Place egg whites in a shallow bowl, and crushed cornflake crumbs, paprika and mixed herbs in another shallow bowl. Dip chicken into egg whites, then into cornflake crumbs.

Place dipped chicken on a baking tray coated with nonstick cooking spray. Cook for 20-25 minutes, turning the chicken halfway through.

Serves 4

Per Serving: Calories 207, Calories from Fat 17, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 269mg, Carbohydrate 12.3g, Fiber 0.4g, Protein 35.3g

Sloppy Turkey Joes (Low Carb and Gluten Free)

Ingredients:

1.5 lbs of ground turkey

1 cup of beef broth

1/2 cup sugar free ketchup

2 garlic cloves, minced

2 Tbsp of worchestershire sauce

2 Tbsp of sugar substitute

1.5 Tbsp of red wine vinegar

Black pepper, to taste

Mix all of the ingredients in a saucepan and bring to a boil. Let simmer until the sauce has thickened slightly. Meanwhile, brown the ground turkey in a skillet and cook through. Once cooked through, add the sauce to the ground turkey and incorporate.

Net Carb Count*:

Low Carb Sloppy Turkey Joes:  15 net carbs (entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

 

Time to get some stuff done…

March 19, 2014 — Leave a comment

While I was in the gym I started to think about all the things I have allowed to get in my way over the years when it came to my goals. I sacrificed my goals for a bunch other things because it was either expected of me to do so or people thought I was stupid for wanting certain things.

Well unfortunately I put what others wanted ahead of my own wants. Well that stops today. I have to say it is rather refreshing to be married to someone who actually acknowledges my wants and dreams. It is nice to have someone who wants to see me succeed in my endeavors.  Well it is time to finally get all of the voices out of my head that are not supposed to be there. The only voices that will be there are mine, Trish’s and as Eminem says the monsters under the bed.

Time to as Jay says to become selfish and concentrate on me and get me to where I want to be. With the help of some great people in my corner I will be extremely successful in reaching my goals. Well time to sleep and recover from my shoulder workout.

Keep lifting folks and stay strong.

Scott