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Here is a good quick meal from Tosco Reno’s Eat Clean Diet books.

Asian Noodle Bowls

Ingredients:

• 2 large boneless, skinless chicken breasts, sliced into 1/4-inch strips
• 2 Tbsp / 30 ml low-sodium soy sauce
• 1 tsp / 5 ml fresh ginger, minced
• 1 clove garlic, passed through a garlic press
• 2 Tbsp / 30 ml rice wine vinegar
• 2 Tbsp / 30 ml toasted sesame oil
• 4 cups / 960 ml low-sodium chicken or vegetable broth
• 1 package / 8 oz dry soba noodles or Asian noodles
• 1/2 cup / 120 ml frozen peas
• 2 cups / 480 ml broccoli spears
• 1/4 cup / 60 ml thinly sliced sweet red pepper
• 1 small carrot, peeled and grated
• 4 green onions, thinly sliced on the diagonal
• 4 generous handfuls spinach
• 1/4 cup / 60 ml roasted peanuts, chopped (optional)

Preparation

1.Combine chicken, soy sauce, ginger, garlic, rice wine vinegar and toasted sesame oil in a small saucepan. Heat mixture on medium.
2.Add broth and bring to a gentle boil. Continue cooking until chicken is no longer pink – at least 10 minutes.
3.Add noodles, peas, broccoli and red pepper. Cook until broccoli turns bright green and is tender-crisp. Reduce head and let sit, covered.
4.Sit in carrot and green onion.
5.When ready to serve, divide spinach leaves among four bowls at the bottom of each bowl. Ladle soup into each bowl, making sure to divide ingredients as evenly as possible. Garnish with peanuts (if using).

Tosca’s Tip

Add bok choy, nappa cabbage, rapini or other greens to this meal to up the nutrient value of this dish!

Get more great meals from Tosco’s book The Eat-Clean Diet by Tosca Reno

Check it out on Amazon.

Giant Black Bean Salad

OK, I know that it isn’t Summer time, but who says that it needs to be Summer to enjogy a Giant Black Bean Salad?
From 101cookbooks.com
2 tablespoons fresh lime juice
1 tablespoon white wine vinegar
1 tablespoon honey
1/2 small jalapeño, seeded, deveined and chopped
1/2 teaspoon fine grain sea salt
1 small garlic clove
1/2 teaspoon mustard
1/4 cup extra virgin olive oil
2 -3 big handfuls baby arugula (or other salad greens), well washed and dried
3 cups cooked black beans
1/4 cup feta, crumbled
1/3 cup sliced almonds, toasted
Start by making the dressing. I use an immersion blender – but a blender or food processor will work just as well. Combine the lime juice, vinegar, honey, jalapeño, salt, garlic and mustard and puree. Add the olive oil and puree until everything comes together. Taste and adjust with more salt, honey, or lime juice if needed. Set aside until you are ready to serve the salad.
Just before you are ready to serve the salad gently toss the arugula with a bit of the dressing. Arrange it on a platter. Now toss the beans and most of the almonds with a generous splash of the dressing. Arrange the beans on top of the arugula and finish by sprinkling with the remaining almonds and the crumbled feta cheese.
Serves 4 – 6.

Ingredients
1/2 pound chicken tenderloins
large zip-top bag
1/4 cup flour
1 teaspoon seasoned salt
1 tablespoon garlic butter
2 Italian sausage links (mild)
1 (2 1/4-ounce) can sliced black olives (drained)
2 teaspoons balsamic vinegar
1/4 cup red wine
1 tablespoon minced onions
1 (10 1/2-ounce) can condensed French onion soup
1 cup pepperoncini peppers
salt and pepper, to taste

Steps
1. Cut chicken into bite-size pieces and set aside.
2. Preheat large sauté pan on medium-high for 2-3 minutes.
3. Place flour and seasoned salt in zip-top bag; shake to mix. Add chicken; seal tightly and shake to coat.
4. Add butter to sauté pan and swirl to coat.
5. Remove sausage from casing. To do this, cut off one end of casing and squeeze contents into sauté pan. Slide casing through fingers to remove entire contents. Wash hands. Cook sausage 2-3 minutes, breaking sausage into bite-size pieces.
5. Add chicken and cook 2-3 minutes, stirring occasionally.
6. Add balsamic vinegar, wine, minced onions, onion soup, olives and peppers. Cover and simmer 4 minutes. Season with salt and pepper.

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Ingredients
1 tablespoon fresh basil leaves
1 cup water
1 cup tomato and basil flavored quick-cooking rice
1 (8-ounce) can tomato sauce

Steps
1. Chop basil and place in medium saucepan.
2. Stir in remaining ingredients, cover and bring to a boil on high heat.
3. Stir, reduce heat to low and simmer 10 minutes.
4. Remove from heat and let stand 5 minutes. Serve.

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Marinated Salmon Steaks

Preparation Time: 1 hour, 40 min. | Cooking Time: 10 min. | Serves: 4
Ingredients
At a glance
Recipes
Serves
4

* Oil, vegetable cup 1/2
* Vinegar, white wine cup 1/2
* Sugar, granulated teaspoon 1
* Parsley, flakes, dried teaspoon 1
* Spices, Italian Seasoning Mix teaspoon 1/2
* Salt, garlic teaspoon 1/4
* Onion powder teaspoon 1/4
* Paprika pinch 1
* Pepper, black, ground pinch 1
* Salmon, steaks, raw — 4 steaks, about 1 inch thick lb 1 1/2

Methods/steps

1. In a shallow bowl, blend oil, vinegar, sugar, parsley flakes, Italian seasoning, garlic salt, onion powder, paprika and pepper to make the marinade.
2. Place fish in a plastic bag. Pour marinade over fish. Seal bag.
3. Refrigerate 1 1/2 hours, turning bag over two or three times.
4. Set oven to broil and/or 550 degrees. Grease broiler pan.
5. Remove fish from marinade. Reserve marinade.
6. Arrange fish on broiler pan; baste with marinade.
7. Broil 4 to 5 inches from heat for 5 minutes; turn. Baste with remaining marinade.
8. Broil until fish flakes easily in center, about 5 minutes.

Additional Tips

Nutrition Facts Serving Size 8.0 oz (229 g)
Nutrition per Serving % Daily Value*
Calories 447 cal 22%
Total fat 33 g 50%
Cholesterol 88 mg 29%
Sodium 260 mg 10%
Protein 33 g 66%
Carbohydrate 3 g 1%
Fiber 0 g 0%

This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

Ingredients

1/4 cup whole smoked almonds
large zip-top bag
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon garlic pepper seasoning
1 1/2 pounds salmon fillets (ask to have skin removed)
cooking spray
2 (8.8-ounce) pouches pre-cooked rice pilaf
1/4 cup maple syrup
1 tablespoon light soy sauce

Steps

1. Place almonds in large zip-top bag and crush, using meat mallet (or rolling pin), until the size of coarse breadcrumbs. Add chili powder, paprika, and garlic pepper; shake to mix. Cut salmon into 4 portions, removing any darker sections. Wash hands.
2. Preheat large sauté pan on medium 2–3 minutes. Coat salmon with cooking spray; use tongs to place in zip-top bag. Seal bag tightly and shake (or press with fingertips) to evenly coat salmon.
3. Coat pan with cooking spray. Add salmon, using tongs; cook 3–4 minutes on each side or until fish is opaque and separates easily with a fork. Cook time may vary depending on thickness of the salmon.
4. Squeeze rice pouches to separate rice; tear corner to vent. Microwave on HIGH 2–3 minutes or until thoroughly heated.
5. Remove salmon from pan. Add syrup and soy sauce to pan; simmer 1–2 minutes until sauce begins to thicken. Serve sauce over salmon; serve rice on side.

CALORIES (per 1/4 recipe) 700kcal; FAT 38g; CHOL 100mg; SODIUM 1310mg; CARB 55g; FIBER 5g; PROTEIN 44g; VIT A 20%; VIT C 15%; CALC 15%; IRON 20%

Southwestern Chicken Salad

Ingredients:

2 cups refrigerated cooked chicken (or leftover rotisserie chicken)
8 slices precooked bacon
1 small red onion
4 teaspoons green onion (optional)
4 cups romaine lettuce
1 avocado
1 cup grape tomatoes
olive oil cooking spray
1/4 cup light mayonnaise
1 tablespoon barbecue sauce
1/2 ounce blue corn tortilla chips
4 teaspoons pimento (optional)

Steps:

1. Preheat large sauté pan on medium for 2-3 minutes.
2. Rinse and peel red onion, cut in half and slice into 1/2-inch strips (about 1/2 cup).
3. Spray sauté pan with cooking spray. Add onion, cover and brown thoroughly for 7-9 minutes, stirring often. Place onions in medium mixing bowl and set aside for 2-3 minutes to cool.
4. Cut chicken and bacon into 1/2-inch chunks and add to onions.
5. Stir mayonnaise and barbecue sauce into chicken.
6. Rinse lettuce, green onions and tomatoes. Line serving plates with lettuce leaves. Place blue corn chips around outside edge of plate (or crumble chips over lettuce). Place chicken salad in center of each plate. Sprinkle with pimentos.
7. Cut green onions into 1/4-inch slices, using up to 1 inch of green tops. Sprinkle over chicken salad.
8. Cut avocado lengthwise into quarters. Remove seed and peel. Slice into bite-size chunks. Place avocado and tomatoes around chicken salad. Serve.

Nutritional Information

Calories 351kcal; Fat 21g; Cholesterol 75mg; Carbohydrate 14g; Fiber 3g; Protein 27g; Sodium 405mg

Daily Values: Vitamin A 43%; Vitamin C 50%; Calcium 5%; Iron 12%

Big Easy Shrimp Etouffée and Rice

Ingredients
3 tablespoons butter
3 tablespoons flour
1/2 teaspoon seafood seasoning blend
2 pouches boil-in-bag rice
1 (10-ounce) bag frozen seasoning blend (contains diced onions, green/red peppers, celery and parsley)
2 teaspoons roasted garlic
3 tablespoons diced pimientos (undrained)
1 cup chicken broth
1 (10-ounce) can diced tomatoes and green chilies
1 (8-ounce) can Spanish tomato sauce
1 (12-ounce) bag cooked cocktail shrimp (tail off)
salt and pepper, to taste

Steps
1. Fill medium saucepan 1/2 full of water. Cover and bring to a boil on high heat for rice.
2. Preheat large saucepan on medium for 2-3 minutes.
3. Place butter in pan and swirl to coat. Stir in flour and seafood seasoning. Cook 7-8 minutes, or until slightly brown, stirring often.
4. Submerge rice in boiling water and cook 10-12 minutes.
5. Stir seasoning blend, garlic and pimientos into flour mixture. Increase heat to medium-high and cook 2-3 minutes, stirring occasionally.
6. Slowly whisk in broth, tomatoes and tomato sauce. Cover and bring to boil. Boil 3-4 minutes, stirring occasionally.
7. Stir in shrimp, salt and pepper. Cover and cook 2-3 minutes, stirring occasionally.
8. Using fork, remove rice from water and allow to drain. Empty into serving dish and fluff lightly. Serve shrimp étouffée over rice.

We are going to start to post up healthy recipes that are suggested to us and that we like to use at FatBlasterWorkout.com

Look for breakfast, lunch, dinner, snacks and yes even healthy deserts.

This week it’s – Key West Snapper:

2 Red Snapper Filets (or your favorite)
1-2 Teaspoons garlic salt (depnds on your taste)
1 Teaspoon black pepper
1 Fresh jalapeno pepper sliced
1 lime or lemon sliced
cooking spray
foil

Preheat oven to 400 degrees. Rinse and pat fish.
2- spray foil with cooking spray
3- Place fish ontop of foil and season with garlic salt and pepper.
4- Top with jalapeno slices and squeeze juice of lime or lemon over the filets. Arrange lime or lemon ontop of fish.
5- Seal all edges of foil to form packet.
6- Place packet on baking sheet and bake 15-20 minutes.

To complete, make some brown rice.