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Jalapeno’s! Jalapeno Chicken Sandwich

23 Aug

You might think that your diet needs to be bland, filled with stuff like, you know, fiber twigs. Well it doesn’t have to be that way.

You only get so much food to work with, so make every meal count by adding a bit of spice or easy twists to make it memorable.

I’m not sure how it took me until my mid-thirties to discover jalapenos but I’ve been putting them on just about everything, including:

In fact, I thought I’d share a recipe I adapted from Men’s Health magazine, a jalapeno chicken sandwich:

Ingredients:

  • 4oz boneless skinless chicken breast
  • 4 Tablespoons Newman’s Own Teriyaki Marinade (it was the only one I could find that didn’t have lots of artificial-ish ingredients)
  • 1 slice Swiss cheese
  • jalapenos (I used the generic ones in a jar)
  • 1 pineapple ring
  • 1 Flatout Artisan Foldit Flatbread (found at Hy-Vee on Edgewood)

Preparation:

  1. Marinate the meat for a couple of hours in the fridge.
  2. Fire up your grill, and grill the chicken normally.
  3. When the chicken is almost done, grill the pineapple ring right on the grill for a minute or two.
  4. Put jalapenos on your chicken breast while it’s still on the grill, and put the cheese on top. Let it melt.
  5. Toast the flatbread on the grill for a minute or so until its crispy.
  6. Stack everything together on the flatbread and enjoy!

Nutrition Information (estimated):

NOTE that I assume that you wind up eating only half the marinade. You could skip the marinade altogether, or use less, if you wanted to cut out some carbs.

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Try it and let me know if you like it!

 

Kashi GOLEAN Cereal

15 Jul

When I’m in a hurry in the morning, Kashi GOLEAN cereal is a pretty decent tasting cereal, and the only one I’ve found that has anywhere near the right carb/protein ratio:

image

(a 1 cup serving with 1/2 cup skim milk has 17g protein/36g carbs/1g fat/181 calories). Don’t be afraid of the “fiber twigs” – it’s pretty tasty.

Be careful, though – there’s a bunch of Kashi GOLEAN cereals that aren’t nearly this high in protein and most have more carbs to boot! The “Crunch” version with 1/2 cup skim milk has 13g protein/43g carbs/3g fat/230 calories – the carbs put it out of my ideal range and it doesn’t taste that much better to make it worth it, in my opinion.

The Heart to Heart ones are pretty much you standard cereals, like Cheerios but not even as tasty. For Farrell’s, the one pictured above is the only one I’ve found that’s within (or even near) the recommended ratios.

Where can you find it?

At Wal-mart, its in the cereal aisle, but at Hy-Vee in Cedar Rapids, it’s in the organic section. Or you can buy it at Amazon, but it seems a bit pricy there.

Simple high protein chocolate blueberry smoothie

29 Jun

I looked up a bunch of smoothie recipes that would meet the protein/carb criteria, and decided they were all too complex or didn’t taste good enough to be worth the hassle. I wound up with a simple favorite: a chocolate blueberry protein smoothie. The blueberries give you an excellent antioxidant kick.

Ingredients:

1 cup skim milk

1 scoop EAS 23g Whey Protein Chocolate Powder (see notes below)

1 cup frozen blueberries

Prep:

Put milk in blender. Add chocolate. Add blueberries. Blend until the blender is making a constant vortex. Pour and enjoy.

Nutrition Information:

image

Notes:

The EAS mix is the whey protein kind, not the soy protein kind. I got the whey protein at Sam’s club. In the 10 week program, I easily went through the 2lb tub, with smoothies most days.

The correct packaging looks like either of these two (one is a 5lb bag, the other is a 2 lb tub):

IMG_2720

This is the Soy protein which seems to me to just have less protein, more carbs and more calories, and not worth it.

IMG_2721

I like it with blueberries best, though I sometimes use the cherry blend frozen fruit or strawberries. I got generic ones at Hy-Vee:

IMG_2722

Do you have smoothie recipes you like? Post them in comments!

Breakfast Burrito

28 Jun

IMG_2713 This is an easy and satisfying breakfast burrito with just about the right carb/protein ratio for me.

Ingredients:

1 egg

1/2 cup liquid egg whites

3 slices bacon

1 Flatout bread: Light sundried tomato

dash of parmesan cheese

Prep:

Put the egg and egg whites in a non-stick skillet, cook until firm. Meanwhile, put the bacon slices in the microwave, on a plate, between two paper towels. Cook for about 2 1/2 minutes, or until crisp. Put bacon and eggs in your Flatout bread, top with a dash of parmesan cheese, and roll it up like a burrito and you’re all set.

Nutrition Information:

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