Tuesday, September 30, 2014
Chicken with Grapes & Mushrooms
This recipe provides 4 servings.
1) 4 boneless, skinless chicken breast (approx. 1 1/4 pounds total), timed
2) 2 1/2 cups seedless red grapes, sliced in half
3) 4 ounces mushrooms, trimmed and sliced ( 2 cups)
4) 1 tablespoon chopped fresh tarragon or 1 teaspoon dried
5) 1/4 cup brandy
6) 1/4 teaspoon freshly ground pepper
7) 1/4 teaspoon sea salt
1) Preheat oven to 400 degrees F. Cut 4 pieces of parchment paper or foil about 12 inches by 16 inches each. Fold each half to get an 8-by-12-inch rectangle, then cut it into a half-heart shape as you would make a valentine. This is called a papillote.
2) Open the papillotes and place a chicken breast on one half of each opened paper (or foil) heart. Distribute grapes, mushrooms and tarragon over the chicken. Spoon a little brandy over the top and season with salt and pepper. Fold the other half of the heart over to cover the food and bring the edges together. Seal the package by crimping the cut edges together in a series of small, neat folds. Place on a baking sheet
3) Bake until the packages are puffed, approx. 12 minutes. (You might want to open one package to check that chicken is no longer pink inside.) Transfer to plates. Ready to eat!
225 calories per serving
Saturday, September 27, 2014
The Squat 4- Steps
1) Begin with your feet flat on the floor, shoulder with apart. The majority of your body weight should be on your heels.
2) Keep your back straight and eyes looking straight ahead with your arms extended out in front of your chest.
3) Slowly lower your body and bend your knees, like when sitting in a chair. You may do this over a chair, if needed. *Do not let your knees go forward beyond your toes.
4) Lower your weight until your thighs are parallel to the floor or when you make light contact with the edge of the chair. Then, slowly rise up, and repeat til desired amount of repetitions, based upon level of fitness.
Muscles targeted during this exercise: legs, hips, lower back, and abdominals
Tuesday, September 16, 2014
Arugula and Pear salad with Maple Vinaigrette
This recipe provides 4 servings.
1) 1 1/2 teaspoons Dijon mustard
2) 1 Tablespoon maple syrup
3) 1 Tablespoon red wine vinegar
4) 1/4 teaspoon sea salt
5) 1/8 teaspoon black pepper
6) 2 tablespoon olive oil
7) 8 cups Arugula
8) 1 Pear, unpeeled, thinly sliced
9) 1/2 cup (3 ounces) blue cheese, crumbled
In small bowl, whisk together the mustard, maple syrup, vinegar, salt and pepper,
Whisking constantly slowly add the oil; set aside. Arrange the arugula on individual plates and top with cheese and pear. Drizzle with vinaigrette.
Thursday, September 4, 2014
This recipe provides 12 servings. (approx. 1/4 cup each)
Recipe Insight: Tahini is a thick paste of ground sesame seeds. It can be found in large supermarkets in the Middle Eastern. Sumac adds a distinctive element to many Middle Eastern dishes; it can be found in Middle Eastern Markets. *If you can't find ground sumac for the garnish, chopped pistachios work very well. Serve with pita wedges or use as a spread for sandwiches.
This recipe can be made ahead of time, cover and refrigerate for up to 3 days.
1) 4 cloves garlic, unpeeled
2) 2 medium eggplants (approx. 1 pound each)
3) 1/4 cup lemon juice
4) 1 1/2 teaspoons sea salt
5) 2 tablespoons tahini
6) Extra-virgin olive oil for garnish
7) Ground sumac for garnish
1) Preheat grill to high
2) Prick eggplants all over with a fork. Thread garlic cloves onto a skewer. Grill the eggplants, turning occasionally, until charred and tender, approx. 12 mins. Grill the garlic, turning once, until charred and tender, approx. 6 mins.
3) Transfer the eggplants and garlic to a cutting board. When cool enough to handle, peel both. Transfer to a food processor. Add lemon juice, tahini, and sea salt; process until smooth. Drizzle with oil and sprinkle with sumac if desired.
35 calories per serving