Denise’s Pick

Denise

This week’s pick is from Denise. She’s a dedicated fitness enthusiast who never stops. She’s always looking for a new challenge and finding ways to better her health; from running, to group fit, personal training, to cooking. So here’s her pick for this week’s Client’s Pick.

 


Sheet Pan Balsamic-Herb Chicken and Vegetables

INGREDIENTS:

Chicken:
  • 16 ounces boneless, skinless chicken breasts, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp extra-virgin olive oil
  • 2 cloves crushed garlic
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley
  • 3/4 teaspoon kosher salt
Balsamic Veggies:
  • olive oil spray
  • 1 large red bell pepper, cored and cut into 1-inch pieces
  • 1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley

DIRECTIONS:

  1. Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
  2. Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
  3. Marinate while you prep the vegetables, the longer the better.
  4. In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
  5. Spread out onto the sheet pan.Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
  6. Serve right away.

    Sheet Pan Roasted Balsamic Herb Chicken and Vegetables

Freezer Friendly

  1. Let the cooked dish cool completely.
  2. Portion it into freezer containers and freeze for up to 3 months.
  3. To serve, thaw in the refrigerator overnight.
  4. Reheat in a 325°F oven until warmed through 20 minutes.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 piece chicken, 1 cup veggies

  • Amount Per Serving:
  • Smart Points: 4
  • Points +: 6
  • Calories: 251
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 83mg
  • Sodium: 557.5mg
  • Carbohydrates: 13g
  • Fiber: 4g
  • Sugar: 1g
  • Protein: 28.5g


Reference:

Read more at http://www.skinnytaste.com/sheet-pan-balsamic-herb-chicken-and-vegetables/#lxEJ7OhVFp7t7KQp.99

Brodie’s Pick

Brodie is one of our club’s devoted personal training clients. He is also an aspiring chef who graduated Liaison Culinary School in Kitchener. He now strives to improve his cooking skill so that he may one day be able to share his passion with the world. Here is his pick of the week.

Tofu and Butternut Squash Curry

This easy thai-style curry is the perfect go-to weeknight dish when the weather has turned cold. Trade out the butternut squash for kabocha, if you lie, and for a vegetarian version, swap in tamari for the fish sauce.

Ingredients

  • 1/2 lb green beans, trimmed and halved
  • 2 tablespoons vegetable oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 3 tablespoons peeled and minced fresh ginger
  • 1 butternut squash (about 1lb), peeled, seeded, and cut into 1 1/2-inch cubes
  • 2 cans (13.5 fl oz each) coconut milk
  • 1/4 cup Asian fish sauce
  • 3 tablespoons Thai red curry paste
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sugar
  • 2 red bell peppers, seeded and thinly sliced
  • 1 package (14 oz) firm tofu, drained and cut into 3/4-inch pieces
  • Steamed brown jasmine rice, for serving
  • 1/3 cup slivered fresh basil

Directions


img46lFill a 5-qt dutch oven with salted water and bring to a boil over a medium-high heat. Add the green beans and cook until tender-crisp, about 3 minutes. Drain and set aside. Dry the pot.

In the same pot over medium-low heat, warm the oil. Add the onionand cook, stirring occasionally, until soft and translucent, 4-6 minutes. Add the garlic and ginger and cook, stirring occasionally, until fragrant, about 2 minutes. Ad the squash, coconut milk, fish sauce, curry paste, lime, juice, and sugar, increase heat to medium, and bring to a simmer. Cover partially and simmer until the squash is just tender, about 20 minutes. Gently stir in the tofu and cook until warmed through 2-3 minutes.

Spoon the curry over steamed rice, garnish with the basil, and serve right away.

Serves 4-6


Reference

The Dutchoven Cookbook” by Williams-Sonoma the test kitchen

Power Ball Winner

 

After some deliberating we are ready to announce the winner of our Power Ball No-Bake Bake-Off!

With the right flavours and the right combination of protein, carbs, and fats, Lori .P has earned the No-Bake Bake-Off trophy!

Congratulations and thank-you to our other two participants in our little contest.

Listed below are the three power-ball recipes if you had a favourite you would like to try at home!


Lori .P

(Measure to your own specifications for this recipe – it is meant to make 12 power balls)

Ingredients

Peanutbutter and Oats
  • Oatmeal
  • Chocolate chips
  • Peanut butter
  • Protein Powder
  • Optional coconut

Lidiya .R

Ingredients

Chocolate and Walnut
  • 125 grams butter
  • 3 packages of crushed up biscuits
  • 1 cup milk
  • 1 cup semi sweet chocolate chips
  • 1 cup organic baking cocoa
  • 1 cup walnuts
  • 1/2 unsweetened cup of shredded coconut
  • 1 teaspoon protein powder

Denise .J

Ingredients

Peanutbutter and Banana
  • 2 cups oats
  • 2 tablespoons of honey
  • 1/4 cup of unsweetened peanut butter
  • 1 banana
  • 1 teaspoon cinnamon
  • 1/4 cup of dark chocolate chips
  • Rolled in coconut
Carrot Cake

Ingredients

  • 1/2 cup of dates (chopped)
  • 1 cup of oats
  • 1/2 cup of unsweetened applesauce
  • 1 serving of protein powder
  • 1/2 teaspoon nutmeg
  • 1 carrot (grated)
  • 1/3 cup of unsweetened coconut

Berry Explosion Muffins

Berry Explosion Muffins

Have you ever been berry crazy? I mean crazy for berries? The health benefits of berries are enormous, and their rick colour and juicy flavours are definitely worth pining for. Strawberries, blueberries, raspberries – this treat has them all.

Makes 12 Muffins

Ingredients:

  • 1 cup whole-wheat flour
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • 2 tablespoons ground chia seeds
  • 1 1/2 cup white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained
  • 10 Medjool or 20 regular (Deglet Noor) dates, pitted
  • 2 bananas
  • 10 ounces frozen strawberries, thawed and divided
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract 1 cup fresh blueberries
  • 1 cup fresh raspberries

Baking Instructions:

Preheat the oven to 350 degrees Fahrenheit

In a large bowl, combine whole-wheat flour, almond flour, and baking powder and set aside.

berry-explosion-muffinsIn a cup, mix ground chia seeds with 1/2 cup water and let sit until it forms a gel, about 5 minutes. In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole), chia seed gel, and villa and almond extracts. Once blended, combine with the dry mixture and stir thoroughly until well combined.

Drain the remaining strawberries and sit in, along with the blueberries and raspberries, so they are evenly distributed throughout.

Line a 12 cup muffin pan with the cupcake papers and, using a spoon, scoop in batter. Bake for 20 to 25 minutes and serve warm.

To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.

Nutrition Facts:

CALORIES 166; PROTEIN 6g, CARBOHYDRATES 38g; TOTAL FAT 1g; SATURATED FAT 0.1g; SODIUM 4mg; FIBER 6.3g; BETA-CAROTENE 35ug; VITAMIN C 65mg; IRON 1.8mg; FOLATE 37ug; MAGNESIUM 54mg; ZINC 0.9mg; SELENIUM 8.1ug.


All of these recipes can be found in “EAT TO LIVE” by Joel Fuhrman, M.D.

Apple Bok Choy Salad

Monthly Recipe

Apple Bok Choy Salad

  • 6 cups of finely chopped bok choy
  • 1 large apple shredded
  • 1 large carrot shredded
  • 1/2 cup chopped red onion
  • 1/2 cup unsweetened soy, hemp, or almond milk
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1/4 cup balsamic vinegar
  • 1/4 cup raisins
  • 1 teaspoon Dijon Mustard

Combine bok choy, apple, carrot, and chopping red onion in a bowl.Apple Bok Choy Salad.jpg

Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.

Nutrition Facts: CALORIES 202, PROTEIN 7 g, CARBOHYDRATES 26g, TOTAL FAT 8.9g, SATURATED FAT  1.7g, SODIUM 89mg, FIBRE 4g, BETA-CAROTENE 1,383ug, VITAMIN C 20mg, CALCIUM 90mg, IRON 2.3mg, FOLATE 55ug, MAGNESIUM 74mg, ZINC 1.4mg, SELENIUM 4.2ug

 

Recipe can be found in “Eat to Live” by Joel Fuhrman, M.D. on page 116