Grilled Chicken, Asparagus & Lemon

2 c. white or brown rice
4 c. chicken stock
1 pound chicken breast (cut up into strips)
1 lemon
1 bunch of asparagus
1 teaspoon minced garlic
1/2 teaspoon black pepper
1/4 teaspoon salt
1 to 2 Tablespoons olive oil
1/4 c. water

Cook rice according to directions but use chicken stock instead of water to add more flavor. Heat up olive oil in skillet and cook minced garlic and chicken until cooked through. Add salt and pepper to chicken while grilling. In a separate skillet saute asparagus with 1 teaspoon olive oil. Add 1/4 cup water once the asparagus starts to heat up. Saute until fork tender. Add cooked rice to dish, then grilled chicken and then add sauteed asparagus on top. Grate lemon peel and squeeze half of a lemon juice over the top.

Carne Asada Steak & Chicken

Breakfast Taco

6 corn tortillas
5 eggs
red pepper (sliced)
1/2 avocado (sliced)
salsa
3 Tablespoons shredded mozzarella cheese
2 Tablespoons milk (I use almond)
salt and pepper to taste

In a medium sized bowl whisk together eggs, milk, salt and pepper. Scramble eggs in a skillet over medium heat until cooked through. Place two corn tortillas together and then layer egg, avocado, sliced red pepper, cheese and salsa. Place in oven at 350 degrees until cheese is melted, approx 5 minutes. Makes 3 tacos.

Cilantro Lime Shrimp with Grilled Zucchini

This dish is so simple to make and sooo low in calories! Ideal for your last meal of the day including lean protein and veggies.

1/2 lb. shrimp (peeled and deveined)
1 handful of cilantro
1 teaspoon minced garlic
1/2 lime
1 zucchini (sliced or spiraled)
1 teaspoon olive oil
salt and pepper to taste

Slice zucchini and grill with one teaspoon olive oil over medium heat. I used the tool that spirals veggies but any shape is perfect! Add salt and pepper to taste. Once tender remove from pan and set aside. Then add shrimp and garlic to pan and cook over medium heat until pink. Then add chopped cilantro and squeeze fresh lime over. Serve with the grilled zucchini.

Marinated Top Sirloin

This is one of the most flavorful marinades I've ever found. I got it from my sister Kathy who is one of the very best cooks I know!

1/4 cup soy sauce (I like the low sodium)
1/4 cup olive oil
1 teaspoon lemon and pepper seasoning
1 teaspoon minced garlic or garlic powder
1 pound lean steak (any kind)

Marinate for 2 to 3 hours turning occasionally. Grill for about 15 to 20 minutes. Turn every five minutes until desired doneness.

Barbecue Chicken Salad

I love making this huge salad. It's such an easy meal to feed a big family!

1 lb. grilled chicken breast
6 cups shredded lettuce
1/2 cucumber (sliced)
1 cup red kidney beans
1 cup canned corn
1 cup shredded carrots
3 roma tomatoes (sliced)
1/2 avocado (sliced)
1/4 cup bbq sauce
1 bunch of cilantro (chopped)
1 lime (juiced)
3 Tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

Grill 1 lb. of chicken with 1/4 cup bbq sauce until cooked thru. Then build your salad with lettuce on bottom. I like to put the veggies in a row to present it. Then when ready to serve just toss it all up! I like to serve bbq chicken with a ranch but I didn't have any on hand so I made a cilantro vinaigrette. Combine olive oil, 1/2 cup cilantro, lime, salt and pepper. Yummy!

Delicious Homemade Salsa

I absolutely love making my own salsa. It's so easy and tastes so fresh! If you have tomatoes and onion you can pretty much make it. I look in my cupboards and just start adding things that I have on hand. These are the ingredients I used for this salsa but you certainly don't have to use all of these…

1 can fire roasted tomatoes
1 can diced green chilies
1/2 cup carrots
1/2 of a white onion
1 Tablespoon fresh minced garlic
1 handful of fresh cilantro
1/2 teaspoon cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon chili pepper
1 teaspoon sugar
1/2 of a lime

Throw all the ingredients except for the lime in a blender. Blend until desired consistency. I like my salsa less chunky so I blend it really fine, but if you like it chunky just pulse quickly until mixed. Pour in a bowl and squeeze fresh lime juice over it.

Salsa is so full of nutrients and so low in calories. I don't even count calories from salsa. Serve with pita chips or tortilla chips. For a serving of chips this snack will be about 130 calories.

P.S. It's also a great way to sneak in healthy food that your picky eaters might not usually eat. I've also made salsa and added a handful of spinach and once blended my kids never even know! (wink, wink:)

Grilled Chicken with Quinoa

1 teaspoon lemon zest
Juice of 1 lemon
1 Tablespoon agave
1 Tablespoon dijon mustard
2 Tablespoons dried basil
3 cloves of garlic, chopped
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup olive oil
24 ounces of boneless, skinless chicken breast

Whisk together all ingredients except for chicken. Pour over chicken and marinate in refrigerator for 3-4 hours. Grill on medium for about 5 minutes per side until cooked through.

Makes 6 servings. Approximately 225 calories per serving. Serve with steamed vegetables or quinoa.

Black Bean Tacos with Lime Vinaigrette

Lime Vinaigrette:
1/4 c chopped tomato
1/4 c chopped fresh cilantro
1 T olive oil
1T cider vinegar
1 t grated lime rind
1 T fresh lime juice
1/4 t salt
1/4 t ground cumin
1/4 t chili powder
1/4 t black pepper
1 garlic clove, peeled

Combine in a food processor or blender; process until smooth.

Tacos:
1 can black beans, drained and rinsed
3/4 c frozen corn
1/2 red onion, finely chopped
1/2 green pepper, finely chopped
1 cup chopped fresh cilantro
8 corn tortillas
1/3 c grated reduced calorie Mexican cheese blend

Combine beans, corn, onion, pepper and cilantro. Stir in Lime Vinaigrette, chill approx. 2 hours. Serve on corn tortillas with a little bit of cheese.

Makes 4 servings. Approximately 300 calories per serving.

Pumpkin Bread with Roasted Pumpkin Seeds

1 1/4 cups unbleached flour
3/4 cup sugar
1 tsp baking soda
3 tsp pumpkin pie spice
1/4 tsp salt
1 1/2 cups canned pumpkin puree
2 tbsp canola oil
2 large egg whites
1 1/2 tsp vanilla extract
non-stick baking spray
1/4 cup roasted pumpkin seeds

Preheat oven to 350 degrees. In a medium bowl mix flour, sugar, baking soda, pumpkin pie spice and salt. In a large bowl combine pumpkin puree, oil, eggs and vanilla. Then add dry ingredients. Spray bundt cake pan or a bread loaf pan with non stick spray and pour pumpkin mixture into pan. Sprinkle top with pumpkin seeds. Bake for 45-50 minutes or until a fork comes out clean. Let bread cool in the pan 15-20 minutes before serving.

Makes 8 servings. Each slice approximately 200 calories.

Pasta Fagioli

This soup is packed with antioxidants, vitamins and fiber to keep you healthy!

1 tbsp olive oil
1/2 onion
4 cloves garlic, chopped
1 cup carrot straws
4 celery stalks, chopped
1 15 oz can kidney beans
1 15 oz can pinto beans
1 15 oz can white beans
1 15 oz can tomato sauce
1 15 oz can crushed fire roasted tomatoes
2 bay leaves
3 tbsp Italian seasoning
1 32 oz carton vegetable broth
2 1/2 cups water
dash of salt
1/2 teaspoon black pepper
8 oz whole wheat small pasta

Heat olive oil in large pot over medium/high. Add onion, garlic, carrots and celery. Saute for 3-4 minutes. Add the rest of the ingredients except the pasta. Simmer over low to medium heat for 25 minutes. Add the pasta and cook for an additional 9 minutes or until pasta is al dente.

This soup is good with a piece of healthy whole wheat bread. I like to look for breads with only a few ingredients. I am a label reading nut. Most breads in the supermarket are loaded with sugar and preservatives. This one is my favorite and they are local!

Makes 8 (2 cup) servings. Approximately 300 calories per serving. Additional calories if you add bread.

Whole Wheat Spaghetti with Sauteed Vegetables

1 1lb 7.25 oz. Jar Marinara Sauce (I used Prego Light Smart)
10 oz. Whole Wheat Spaghetti Noodles
20 oz. Lean Ground Turkey
1 Green Pepper, chopped
1/2 Onion, chopped
1 Small Package of Shiitake Mushrooms, sliced
Dash of Salt
1/2 teaspoon ground pepper
1 teaspoon dried basil
1/2 teaspoon garlic powder
1 Tablespoon olive oil
cooking spray

Heat olive oil in skillet on medium-high. Saute green pepper, onion and mushrooms for about 4-5 minutes. Once vegetables are softened set aside. Spray skillet with cooking spray and brown the ground turkey. Add salt, pepper and garlic powder. Once meat is cooked through add marinara sauce and basil. Cook spaghetti noodles according to directions on package.

Makes 5 servings. Each serving is 1/2 cup noodles, 3/4 cup sauce and pile on the veggies! Approximately 375 calories per serving.

Btw...Shiitake mushrooms are really good for you! They are known to have antiviral and anticancer effects.

Pineapple with Orange Vanilla Yogurt Dip

Greek yogurt is so good for you! It has twice the amount of protein than regular yogurt and helps your body lose fat. Beware that most of the yogurts available in stores now are so packed with sugar, high fructose and other preservatives. So going Greek is great!

12 pineapple rings (canned in juice)
1 cup plain non-fat Greek yogurt
1/2 teaspoon ground cinnamon
1/2 teaspoon pure vanilla
3 tablespoons orange juice

Drain pineapple rings. Mix Greek yogurt, cinnamon, vanilla and orange juice. Dip pineapple in yogurt.

Each serving is 3 pineapple rings and 1/4 cup yogurt dip. Makes 4 servings. Approximately 130 calories per serving.

Grilled Salmon Burger With Herbed Dijonaise

1 Wild Alaskan Salmon Patty (you can find them in the frozen section at stores)
1 Whole wheat sandwich thin
1 heirloom tomato (I used yellow and red)
2 lettuce leaves
1 teaspoon olive oil mayo
1 teaspoon Dijon mustard
1/4 teaspoon chives
1/8 teaspoon black pepper

Grill salmon patty 4 minutes each side. Combine mayo, dijon mustard, chives and pepper. Assemble burger. Makes 1 serving. Approximately 300 calories per serving.

Lemon Basil Garlic Scallops

8 oz. raw sea scallops
1/4 cup lemon juice
1 tablespoon olive oil
2 cloves of garlic, minced
1 tablespoon dried basil
dash of salt
dash of pepper

Rinse scallops and pat dry. Season with salt and pepper. Heat olive oil in skillet on medium/high. Add minced garlic and saute for about 30 seconds and add scallops. Add basil to lemon juice and pour over scallops. Sear each side of scallop 2 minutes.

Makes 2 servings. Approximately 200 calories per serving.

Summer Salad With Simple Dressing

You can pretty much eat as many vegetables as you'd like! I don't even count calories on vegetables because they are so low with the exception of potatoes and avocados. If you don't want to add avocado in this salad then it will be only 90 calories for the dressing.

1 cup lettuce
1 cup spinach
1/2 cup carrot straws
1 tomato
1/4 avocado
1/2 mini cucumber
2 teaspoons olive oil
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper

Rinse all vegetables and cut up. Mix olive oil, balsamic vinegar and pepper. Drizzle salad with dressing. Makes 1 serving. Approximately 150 calories.

Turkey Noodle Soup

16 oz. cooked turkey (white or dark meat)
14 oz. package of whole wheat noodles
8 cups chicken or vegetable broth
3 cups chopped carrots
2 cups chopped celery
1/2 onion, chopped
2 garlic cloves, chopped
2 teaspoons dried parsley
1 teaspoon lemon pepper
1/4 teaspoon salt
3 Tablespoons lemon juice
1 tablespoon olive oil

Saute carrots, celery, onion and garlic in olive oil over medium heat for 5 minutes. Add broth and turkey. Let simmer 25-30 minutes. Once vegetables are soft add package of whole wheat noodles. Bring to a boil approximately 8 minutes. Season with parsley, lemon pepper and salt. Add lemon juice. Makes 8 servings.

1 1/2 cup per serving, 300 calories

Quick Weight loss Tip

A pound of fat is equal to 3500 calories. So if you want to lose one pound of fat in a week you need to create a 500 calorie deficit each day. (500 calories x 7 days =3500) It's actually pretty simple. Just burn more calories than you eat and you will lose weight!

More Tips from Brent!

1. The more muscle you have, the more efficient you will be at burning fat and losing weight.

2. Doing various kinds of exercise is important so that you don't plateau or burn out. Do something you can sustain in the long run. I totally believe in the idea of muscle confusion so that we change up the routine at least monthly and we get better results than by doing the same routine repeatedly.

3. Interval training is better than long hours of aerobics each week.