Faux Fried Chicken Strips

Faux Fried Chicken Strips

Servings: 2, Cook Time: 20 minutes

12 ounces raw skinless boneless lean chicken breast, cut into strips

1 cup Fiber One Cereal

3 egg whites

1/4 Teaspoon garlic

1/4 Teaspoon garlic powder

1/2 Teaspoon Sea Salt

1/2 Teaspoon Black Pepper

1. Preheat oven to 375 degrees.
2. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency.  Add garlic, garlic powder, salt, and black pepper to crumbs and place in a bowl.  Place egg white in a separate dish.
3. Coat raw chicken by dipping into egg whites and then dipping into bread crumbs.  Place strips on a backing pan coated with non stick spray.
4. Cook for 10 minutes and turn strips over.  Cook for an additional 10 minutes, longer if you want crispy chicken.  Enjoy with reduced sugar ketchup or mustard.

Calories: 265, Fat: 3g, Carbs: 22, Fiber: 16, Protein: 47g

For more healthy and delicious recipes like this one, Follow Brooke on Twitter

Spicy Chicken Wings

Spicy Chicken Wings

Makes 2 servings, Cook Time: 5 minutes

3 Teaspoons Honey
3 Tablespoons Hot Sauce
2 Tablespoons Low-Sodium Worcestershire Sauce
1/2 Teaspoon Paprika
12 Chicken Tenders

1.  Preheat a nonstick skillet on medium heat.
2.  Stir together honey, hot sauce, Worchestershire sauce, garlic, and paprika in a small bowl.  Microwave for 10 seconds, stirring if the honey clumps up.
3.  Place the chicken and half of the spice mixture in a large zip-top bag and shake until the chicken is coated evenly.
4.  Transfer the coated tenders into the skillet and cook for 1-2 minutes per side.
5.  Toss the tenders with remaining spice mixture to cover them.  Serve with celery sticks, baby carrots, and two tablespoons of blue cheese dressing (try to use a low fat option).

Calories: 310, Protein: 33g, Carbohydrates: 40g, Fat: 14g

For more healthy and delicious recipes Follow Brooke on Twitter.

Granola Parfait

 

Granola Parfait

1 banana sliced

1/2 cup raspberries

1/2 cup blueberries

1 container (5.3 ounces) fat-free, low-sugar yogurt

11/2 cups all natural granola

 

Layer the banana, blueberries, raspberries, yogurt, and granola in 2 tall glasses.  Serve immediately.

 

Calories: 420, Protein: 14g, Carbohydrates: 61, Fat: 12g, Fiber: 14g

For more healthy recipes, follow Brooke on Twitter.

Healthy Mini Pizzas

 

Mini Pizzas 

Ready in 12 minutes, makes 4 servings

 

4 Light Whole Wheat English muffins sliced

1/2 cup  pizza sauce

1/2 cup shredded, reduced fat mozzarella cheese

8 oz. lean turkey or lean beef, uncooked

1/2 tsp Italian spice blend

1/2 sliced mushrooms

 

1.  In a medium ball mix together spices and lean beef or turkey and preheat oven to Broil on medium heat

2. Cook meat on medium heat in a non-stick skillet until almost done.

3.  Place slice English muffins on a cookie sheet.  Top muffins with pizza sauce, mushrooms, meat, and sprinkle with cheese.

4.  Broil English muffins for 5-8 minutes until cheese is bubbly.

 

Serve with baby carrots and apple slices for a tasty meal the whole family will enjoy!

Spicy Peach and Tomato Salsa Pork Chops

 

Ready in 30 minutes, Makes 4 servings

 

Peach and Tomato Salsa

2 Finely chopped large peaches

2 finely chopped plum tomatoes

1/2 cup of diced red onion

2 tbsp jarred jalepenos

3 tbsp lime juice

1/4 cup fresh cilantro

1/4 tsp sea salt

1/3 tsp ground black pepper

 

Pork Chops

1 lb thin pork chop loins

1/2 tsp garlic powder

1/4 tsp sea salt

1/4 tsp parsley

2 tsp pepper

 

1. In a bowl, combine peaches, tomatoes, red onion, and jalepenos.  Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and refrigerate.

2. Remove all visible fat from pork.  Combine seasonings in a bowl and lightly coat each side of pork with seasonings.  Using high heat place pork on a grill pan, cooking for about 3-5 minutes on each side until no longer pink inside.

3. Serve with 1/4 cup of salsa on bottom of plate, set pork chop on top, top pork with 1/4 cup of salsa.

 

Calories: 250, Total Fat: 2g, Carbohydrates: 11g, Dietary Fiber: 2g, Protein: 34g

 

Side Suggestion: Grilled Corn on the Cob

Stay Healthy in the Office

1. Make A “Health” Drawer: Your filing spaces are your friends. Most cubes have lots of little drawers. Make one of them a “health” drawer. Add a ziplock bag or two with healthy non-perishable snacks in it (maybe dried veggies), a few bags of herbal, non-caffeinated tea (switch over from coffee midday to help you sleep better at night), and a travel-size hand-sanitizing gel for use regularly when there’s a cold going around the office (did you know most colds are transmitted through shared objects like doorknobs?). A decorative canvas bag can store an extra pair of athletic shoes in case you can take a 10 minute walk or stretch break over lunch.

2. Drink Plenty Of Water: Drinking water is very important. It can help you recover from a cold more quickly (though it doesn’t “cure” it), replenish lost fluids after exercise, and assist in weight loss (many people think they are hungry when they are actually thirsty, so make sure to take a drink before diving for the candy machine). Keep a four-cup bottle or thermos near the computer and replenish daily. Don’t overdo though – excess water can dilute important minerals and vitamins in your blood stream.

3. Spend some time outside: Get out of the office and see the sun, even if it’s just for a minute. Even better, use your lunch hour to take a stroll around the block or head to the gym.

4. Pack your lunch: Don’t leave your lunch up to the fast food joint around the corner. Pack a healthy lunch ahead of time, and you’ll know that your lunch is good for you.

5. Clean your desk: Ban bacteria from your desk by wiping down surfaces like your keyboard and telephone on a regular basis.

6. Cut down on coffee consumption: Don’t put yourself on an energy roller coaster-avoid using caffeine as a way to get energy throughout the day, and use water and healthy food instead.

7. Get Blood Back To Your Brain: When you sit in a cube in front of a computer or on the phone for hours at a time, gravity pulls your blood towards your feet. It pools in your feet, ankles, and fanny; if you’re ever noticed your feet looking puffy towards the end of the day, the puffiness may be a side-effect of having blood spending so much time down there! Our arm and leg muscles function as “pumps” to get blood back to the heart. If you’ve got a shelf in your high in your cube, keep daily useables (paperclips, stapler) there; getting up regularly will remind you to stretch. While standing lift your legs up at the knee, one at a time, to help get blood flowing. One enterprising woman kept a postcard pinned up towards the very top of her cube wall – and kept an ever-growing collection of postcards that she exchanged every day in the afternoon. The new postcard each day perked her up, and it gave her a reminder to get up and stretch several times a day.

8. Take charge of your computer and phone: Make sure to take breaks from the keyboard at least once an hour. Use a wrist support at your computer when you are typing or browsing, Your forearm, wrist, and hand should be on a level, not making a V. The Harvard RSI action group suggests some exercises to help prevent repetitive stress injuries (http://www.rsi.deas.harvard.edu/). If you spend a lot of time on the phone and can’t use a speaker phone, don’t hold the phone by crunching your shoulder against your ear. Instead, invest in or ask for a headset or shoulder support for your receiver.

9. Take the stairs : many people rely too heavily on elevators, even when they only work on the first or second floor. If this is you, then walk up the stairs. If you do not need take the stairs, then you can still use them as part of your office fitness plan. Once every hour, get up, and take a stroll. Grab a piece of paper, people will think that you are on important businesses. Avoid walking to the canteen though.

10. Stress Balls: Simple but effective. Squeeze a stress ball repeatedly for a minute in each hand. Aim to form a tight fist each time. This will increase forearm strength and joint strength in the hands. Gets the blood flowing too, good for heavy keyboard users.

Brooke Griffin
Certified Personal Trainer, Wellness Coach, and Fitness Model
2009 Fitness Universe Champion
www.brookegriffin.com
859-229-1581 or Toll Free: 877-204-5915
P.O. Box 176663
Fort Mitchell, KY 41017

Halibut with Ginger Lime Sauce

Halibut with Ginger Lime Sauce
 
1/2 cup freshly squeezed lime juice
3 tblspns dark soy sauce
1/4 cup ginger paste (find it in produce section — Garden Gourmet)
2 tblspns finely mince shallots or green onions
1 tablespoon olive oil
2 tsps honey
 
4 — 6 ounce skinless halibut fillets
salt and pepper
 
Mix sauce ingredients in a small bowl and allow to stand at least 30 minutes.  Can prepare up to 2 days in advance and refrigerate.  Bring to room temperature before serving.  Serves 4
 
Pat halibut dry with paper towels – place on a greased, rimmed baking sheet and sprinkle with salt and pepper.  Roast at 400 degrees for 12-15 minutes, until fish flakes easily.  Serve over a brown rice blend, topped with sauce.

Special Thanks to Amy Callow for this recipe!

Brooke’s WGRR Interview with Chris and Janeen

Listen in this week to hear Brooke’s interview with Chris and Janeen on WGRR in Cincinnati as she talks about the upcoming Fitness Universe Show and shares fitness tips for getting fit for the summer and how to eat healthy for less. Chris and Janeen’s morning show airs on weekdays from 5am-9am on 103.5 WGRR. Click here to access Brooke’s LA interview with legendary radio talk show host Charlie Tuna. Check back often for other upcoming events at www.brookegriffin.com

Is Broccoli the New Sunscreen?

 

Summer is finally here and to protect our skin from the sun’s damaging UV rays people across the U.S. will be loading on the sunscreen but could they benefit more from eating an additional serving of broccoli?  Maybe, according to a study published by Paul Talaly M.D., professor of pharmacology, at The John Hopkins University School of Medicine in Baltimore.  He and his team looked at the results of broccoli extract being applied topically to individuals.  What they found is that the volunteers who had the application had a reduction in the degree of redness caused by UV radiation exposure of an average of 37 percent.  Unlike sunscreen, which absorbs UV radiation and doesn’t allow it to penetrate the skin, the broccoli extract gets absorbed directly into the skin cells.  It has also been shown to work up to 3 days after being applied.  Note this results were not seen by eating additional broccoli only by applying the broccoli extract topically, please keep applying the sunscreen.  But this is just another reason broccoli is a power food you should make a part of your daily nutrition plan.  Here are few of the other health benefits broccoli can provide:

• Eating broccoli regularly can cut your risk of developing cataracts
• Reduce your risk of being a stroke victim
• Prevent Colon Cancer
• Broccoli can even help the body destroy breast cancer cells

Easy Breakfast Burritos

 

Healthy Recipes

Breakfast

 

Breakfast Burritos

 

Ready in 15 minutes, makes 4 servings

 

2 cups egg whites

½ cup nonfat cottage cheese

½ cup chopped tomatoes

½ cup red or green sweet pepper

½ cup of sweet onion

½ cup of black beans

4 small whole grain tortillas

Sea salt and black pepper for taste

 

1. Preheat oven to 250 F/121 C.  Place tortillas or wraps in oven to warm while preparing remaining ingredients.

2. In a small bowl whisk egg whites, cottage cheese, salt and pepper.

3. In a medium skillet coated with cooking spray, sauté vegetables and beans until soft.  Pour the egg/cottage cheese mixture over vegetables and cook until mixture sets.  Once firm, divide egg mixture among the warmed tortillas.  Roll each into a burrito.  Garnish with salsa.

 

 

Calories: 198, Protein: 19g, Carbs: 20g, Dietary Fiber: 2.5g, Sugars: 3.5g, Fat: 4g, Sodium: 466mg

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