Tag: Lunch

Buffalo Chicken Sandwich.

Buffalo Chicken Sandwich.

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Ingredients
  

  • 2 slices whole wheat bread
  • 3-4 oz. chicken breast cooked and shredded
  • 4 thin slices fresh avocado
  • 1 Tbsp buffalo sauce
  • Buffalo Sauce Ingredients:
  • 1 Tbsp Frank’s Red hot buffalo wing sauce
  • 1 Tbsp nonfat plain Greek yogurt
  • For larger portions use 1:1 ratio Frank’s Red Hot Buffalo Wing Sauce to Nonfat Plain Greek yogurt

Instructions
 

  • Grill chicken breast in skillet over medium-high heat with 1 Tbsp olive oil. Flip frequently and use a pinch of salt and pepper as desired. Once fully cooked, shred chicken using fork.
  • In separate large skillet (or panini pan), spray nonstick cooking spray and heat to medium-high heat. Place two slices wheat bread onto skillet and cook until lightly browned. Then add the chicken and sliced avocado to one slice, drizzling the buffalo sauce on top.
  • Place the other slice of bread on top and press firmly down with spatula. Flip until golden brown. Enjoy! If short on time, you could toast the bread in a toaster and assemble the sandwiches this way.

Spiced Herbed Lentil Salad with Avocado.

Spiced Herbed Lentil Salad with Avocado

Spiced Herbed Lentil Salad with Avocado is a lip smacking salad infused with eastern flavors and loaded with protein, fiber, healthy fats and nutrients!
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Ingredients
  

  • 2 cups lentils green dry
  • 1½ cups tomatoes grape diced
  • 1/2 cup bell pepper red diced
  • 1/2 cup cucumber English diced
  • 1/2 cup scallions chopped
  • 1/3 cup parsley flat leaf chopped
  • 1/4 cup cilantro chopped
  • 1/4 cup mint chopped
  • 3 tablespoons olive oil extra virgin
  • 3 tablespoons lemon juice
  • 2 cloves garlic grated
  • 1½ teaspoons ground cumin ground
  • 1/2 teaspoon paprika adjust to taste
  • 1/2 teaspoon red pepper flakes adjust to taste
  • 1/2 to 1 teaspoon pomegranate molasses optional
  • 1/2 teaspoon salt adjust to taste
  • ground black pepper as per taste
  • 1 avocado peeled, pitted and diced

Instructions
 

  • Cook the lentils in about twice the amount of water. Let it simmer for about 15 minutes, until the lentils are cooked well but not mushy.
  • Once the lentils have cooled down a little, place it in a wide salad mixing bowl. Add the tomatoes, red bell pepper, cucumber, scallions, parsley, cilantro and mint.
  • Prepare the salad dressing with the grated garlic, cumin, paprika, olive oil, lemon juice, red pepper flakes, salt, pepper. The pomegranate molasses may be used if preferred.
  • Stir the salad dressing with all the other ingredients and toss well. Adjust the seasoning as per taste. Add the diced avocado in the end and toss.
  • Let it rest at room temperature or in the refrigerator for 10 to 15 minutes.
  • The spiced herbed lentil salad with avocado may be served over a bed of romaine lettuce.

Notes

NUTRITION FACTS
Servings: 8
Serving Size: 1 cup
Calories 247, Total Fat 8 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 6 g), Cholesterol 0 mg, Sodium 155 mg, Potassium 751 mg, Phosphorus 273 mg, Total Carbohydrate 32 g, Dietary Fiber 13 g, Sugars 4 g, Protein 13 g
*The sodium value may vary. The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

Baked Coconut Shrimp.

Baked Coconut Shrimp

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Ingredients
  

  • ½ cup cornstarch
  • ½ to1 tsp ground red pepper
  • ¼ tsp salt
  • 1 tbsp honey
  • 1 tbsp lime juice
  • 3 egg whites
  • 1 cup shredded coconut flakes
  • 1 ½ lbs large raw shrimp peeled and deveined, rinsed and patted dry OR you can use pre-cooked
  • shrimp peeled with tails off.

Instructions
 

  • Preheat oven to 425 degrees.
  • Spray a large baking sheet with butter flavored cooking spray.
  • In a small bowl combine cornstarch, pepper and salt.
  • In a small microwave safe dish heat up honey approximately 30-45 seconds (careful not to overheat). Add lime juice to honey and stir. Slowly add in egg whites and continue to stir.
  • Place coconut in a thin layer on a plate.
  • Take each shrimp and first dip it into cornstarch mixture then in egg white mixture and finally roll in the coconut the then place on very greased baking sheet.
  • Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted. Cooking time will be less with pre-cooked shrimp.

Notes

NUTRITION FACTS
Servings: ~12
Serving Size: 6-8 shrimp
Total Calories 111
Carbohydrate 8 g
Total Fat 3 g
Protein 13 g
Fiber 0 g
Prep Time: 30-45
Cook Time: 15-20
Tips and Hints:
• Serve with Hawaiian rice and grilled vegetables for a truly tropical
meal.
• To unthaw frozen shrimp quickly, place bag of shrimp in sink full of
cold water. Keep around 40 C.
• After unthawing, open bag and place shrimp on plate lined with
several sheets of paper towel. Pat dry with additional paper towels.
• In a pinch you can toss ingredients 2-6 in a blender, blend, pour
into a bowl and dip the shrimp in before the coconut. Work fine, just
requires a slightly more delicate handling.

Grilled Steak and Onion Salad.

Grilled Steak and Onion Salad

Haven't hit your protein target for the day but still want a nice fresh salad? Then this is a great option for you!
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Ingredients
  

  • 1 red onion cut crosswise into 1/2 “ thick slices
  • 1 lb skirt flank steak cut into 4 pieces
  • 1 tsp Dijon mustard
  • 1 tbsp balsamic vinegar
  • 3 tbsp olive oil
  • 2 tbsp grated Parmesan cheese
  • 8 cups any of the following: arugula or salad greens
  • Salt and pepper to taste

Instructions
 

  • Pan or cast iron skillet: heat to medium high heat.
  • Cooking the steak: Season steak with salt and pepper. Drizzle onions with 1 tbsp oil, salt and pepper. Grill steak with onions until steak is medium-rare and onions tender, flipping once (~5-7 min). Let stand 5 min then slice thinly against the grain.
  • Bowl: whisk together mustard, vinegar, and 2 tbsp oil. Add salad greens and season with salt and pepper. Add onions, steak and toss to combine.
  • Serve immediately.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 2 cup green
+ ¼ of steak (150 g
uncooked)
Total Calories 236
Carbohydrate 8 g
Total Fat 10 g
Protein 29 g
Fiber 2 g
Prep Time: 15
Cook Time: 5-7
Tips and Hints:
• To increase carbohydrate add croutons. You can easily make your
own croutons by cutting bread into ½” cubes, lay on a pan, toasting
in oven for 10 min.
• This salad can also easily be turned into a steak salad sandwich.
To create a spread place cooked onions in food processor and
spread on bread. Layer green, dressing and streak between slices.
• Mushrooms sautéed in balsamic also go nicely with this recipe.

Grilled Salmon and Avocado Pitas

Grilled Salmon and Avocado Pitas

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Ingredients
  

  • 1 tbsp wasabi paste
  • 2 tsp soy sauce
  • 2 tsp rice vinegar
  • ¼ cup mayonnaise or similar
  • ½ lb. salmon or arctic char fillet
  • 2 tsp olive oil
  • 1 tsp salt
  • 2 whole wheat pita rounds
  • ½ ripe avocado diced
  • 2 cup loosely packed arugula or any salad greens
  • 1 medium tomato seeded and diced

Instructions
 

  • Bowl: In a small bowl, combine the wasabi paste, soy sauce, vinegar, and mayonnaise. Set aside.
  • Preparing Salmon: Brush salmon with olive oil and sprinkle with salt.
  • Grill (either oiled charcoal or gas grill, 450° to 550°). Lay salmon on an; close lid on gas grill.
  • Grill 6 to 8 minutes depending on thickness, turning over once, until just barely done (cut to test; flesh will be a darker shade of pink in the center). Remove from grill and quickly toast pita rounds on grill, about 2 minutes, turning once.
  • Cut or flake salmon into 1-in. cubes.
  • Cut pita rounds in half and spread wasabi mayonnaise on insides. Fill each pita half with salmon, avocado, arugula (or salad greens) and tomatoes, dividing equally.

Notes

Servings: 4 sandwich
halves
Serving Size: 1/2 pita with
filling
Total Calories 371
Carbohydrate 26 g
Total Fat 23 g
Protein 18 g
Fiber 6 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Make sure the grill is very hit before placing salmon on. You should
only be able to hold a hand 5” above for 2-4 seconds.
• To ensure salmon is cooked, test the salmon with a fork after the
correct amount of time. The grilled salmon is cooked when it
flakes easily with a fork. It will also look opaque and feel slightly
firm.

Chipotle Shrimp Tacos with Avocado Salsa Verde

Chipolte Shrimp Tacos with Avocado Salsa Verde

Because TACOS! Seafood, veggies and the good choice of making them into taco form, you will love the flavours and enjoy eating one of my favorite meals!
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Ingredients
  

  • Avocado Salsa
  • 1 small onion quartered
  • 1 jalapeño pepper seeded and peeled
  • 1 garlic clove smashed
  • 4 medium tomatillos husked, rinsed and coarsely chopped
  • ½ avocado
  • ½ tsp salt
  • Shrimp
  • 1 tbsp olive oil
  • 1 tsp chipotle of chilli powder
  • 1 lbs ~20 medium shrimp (~20, peeled and deveined)
  • 8 corn tortillas
  • 3 sprigs cilantro for garnish
  • 2 limes cut into wedges squeeze juice on taco

Instructions
 

  • Put onion, garlic, jalapeño in food processor or chop finely. Add tomatillos, avocado, and salt, pulse or chop chunky. Transfer in bowl and stir in cilantro.
  • Heat stovetop or outdoor grill to medium high. Mix olive oil, chipotle or chilli powder, salt in large bowl. Add shrimp and toss to coat. Lightly sauté or grill shrimp until cooked thoroughly (pink).
  • Grill or dry fry tortillas until slightly charred and pliable, ~20 sec. per side. Alternatively wrap in paper towel and heat in microwave.
  • Layer salsa, shrimp o tortilla, squeeze fresh lime juice. Fold over and eat.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 2 tortillas
Total Calories 182
Carbohydrate 14 g
Total Fat 1 g
Protein 9 g
Fiber 8 g
Prep Time: 30
Cook Time: 10
Total Time: 40
Tips and Hints:
• Pre-cooked, deveined shrimp to shorten the preparation time.
• If frozen thaw packaged shrimp in cold water in sink.
• Option to add other vegetables such as lettuce or bell peppers.

Chickpea Salad.

Chickpea Salad

On warm spring days, this salad will bring you a little closer to summer. Fresh and won't weigh you down for the rest of your busy day.
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Ingredients
  

  • 1 7 oz can chickpeas, rinsed
  • 3 cups cucumber peeled, seeded and diced
  • 2 cups grape tomatoes halved (or cherry tomatoes)
  • ¼ cup crumbled reduced-fat feta cheese
  • ¼ cup red onion diced
  • ½ cup light dill ranch dressing (if you want to make your own dressing recipe follows or us plain
  • light ranch and add fresh dill)
  • Freshly ground pepper to taste
  • Dill Ranch Dressing
  • small shallot peeled
  • ¾ cup nonfat cottage cheese
  • ¼ cup reduced-fat mayonnaise
  • 2 tbsp milk powder
  • 2 tbsp white-wine vinegar
  • ¼ cup nonfat milk
  • 1 tbsp fresh dill chopped
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper

Instructions
 

  • Making the dressing:
  • With the food processor running, add shallot through the feed tube and process until finely chopped.
  • Add cottage cheese, mayonnaise, milk powder and vinegar. Process until smooth, scraping down the sides as necessary (~3 min). Pour in milk while the processor is running. Scrape down the sides; add dill, salt and pepper and process until combined.
  • Making it:
  • Place chickpeas and chopped cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl.
  • Mix with dressing until coated.

Notes

NUTRITION FACTS
Servings: 6
Serving Size: 1 cup
Total Calories 157
Carbohydrate 29 g
Total Fat 2 g
Protein 6 g
Fiber 5 g
Prep Time: 10
Cook Time: 0
Tips and Hints:
• You can add many other vegetables to chick peas salad. Try
adding carrots, peppers, green or red pepper, broccoli or
cauliflower.
• For a protein boost you can add cooked lean back bacon or
chicken breast.

Chicken Shawarma or Buddha Bowl.

Chicken Shawarma or Buddha Bowl

Easy to make, this scrumptious Chicken Shawarma is protein rich and covered in antioxidant and anti-inflammatory spices. Add herbs, veggies and yogurt sauce for additional nutrients and serve or as a Buddha Bowl and you have a great meal for supporting your training and recovery.
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Ingredients
  

  • 3 lb boneless skinless chicken thighs (slightly more fat and iron plus better flavour for a lovely finished product)
  • For the Dry Rub:
  • 2 tsp paprika
  • 2 tsp cumin
  • 3 – 4 garlic cloves or 1 tsp garlic powder
  • 1 tsp Onion powder
  • 1 tsp Allspice
  • 1 tsp Ground turmeric
  • 1 tsp Kosher salt
  • 1/4 tsp Ground cinnamon
  • 1/4 tsp Freshly ground black pepper
  • 1/8 tsp Cayenne
  • 2 tbsp extra virgin olive oil

Instructions
 

  • In a large bowl, whisk together all the spices to combine well. Add 2 TB olive oil and mix into a paste. Set aside.
  • Slice each thigh into quarters and add chicken into the bowl with the marinade. Use tongs or clean hands to thoroughly coat all pieces of chicken evenly, on all sides. Cover tightly with cling wrap and chill overnight (at least 3-4 hours.)
  • Let chicken come to room temp as you preheat oven to 400F, with rack on upper middle position.
  • Place chicken pieces in a single layer on a large, foil-lined baking sheet. Take care not to overlap or overcrowd the pieces. Roast 15 min or until just cooked.
  • Let chicken cool enough to handle. Slice chicken into thin slices and serve.

Notes

Chicken Shawarma can be served bowl-style with basmati rice or quinoa and your choice of toppings.
Try it with hummus, yogurt dip, tomato, cucumbers, red onions, shredded greens and or pickles.
Garnish with lots of cilantro or parsley and a squeeze of fresh lime or lemon
Nutrient Breakdown per recipe not including toppings, rice or pita:
Calories 1890 Protein 268 Carbs 0 grams Fat 84 grams

Chilli lime shrimp salad.

Chilli lime shrimp salad

Showing you that salads don't have to be boring! bring a little rest and fire into your salads!
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Ingredients
  

  • 1/2 lbs Cooked shrimp
  • 2 Sweet potatoes
  • 2 Red bell peppers
  • 1 cup Edamame beans
  • 1/4 cup Sunflower or pumpkin seeds
  • 1 cup Cooked brown rice
  • 1 bowl Spring mix salad greens
  • 1 Lime
  • 1 Avocado
  • 1 cup Sweet chilli sauce
  • 1 tsp Chilli flakes
  • 1/4 cup Olive oil

Instructions
 

  • Pre-heat oven to 350 degrees.
  • Dice the sweet potatoes and bell peppers, place on a pan and drizzle lightly with olive oil. Then place in over for about 25 mins or until lightly charred. then set aside to cool.
  • In a sauce pan, combine lime zest, shrimp, chilli flakes and sweet chilli sauce.on high heat stir until ship are evenly coated. then set aside to cool.
  • In a bowl combine salad mix, brown rice, sweet potatoes, bell peppers, and shrimp, mix and add any extra sauce from pan.
  • portion our onto plates, then top with sunflower or pumpkin seeds, edamame beans,avocado and add lime juice.

Butter Lettuce Wrapped Halibut

Butter Lettuce Wrapped Halibut

Light a fresh, the “wraps” are a flavourful and can be pair with many sides!
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Ingredients
  

  • 2 large butter lettuce leaves
  • 2 12 oz. Halibut Steaks (if frozen, thawed and patted dry)
  • ½ cup feta cheese crumbled
  • 1 clove garlic minced
  • ¼ cup kalamata olives chopped
  • 1 lemon slice halved.
  • Italian seasoning to taste

Instructions
 

  • Preheat oven to 400o
  • Place 2 pieces of parchment paper on counter.
  • Sprinkle Italian seasoning on both sides of halibut. Place lettuce leaves on parchment and halibut on top.
  • Mix garlic, feta, a dash of Italian seasoning and olives together and layer on top of and around fish.
  • Fold in parchment sides to enclose fish. Place on baking sheet and cook ~ 10 min (until thoroughly cooked).

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 fillet with
toppings
Total Calories 330
Carbohydrate 5 g
Total Fat 17 g
Protein 51 g
Fiber 0 g
Prep Time: 12
Cook Time: 10
Tips and Hints:
 Although perhaps not quite as tasty you can use any white fish for
this recipe. Adjust cooking time for size of fillet.
 Serve with rice, quinoa or yams and some fresh veggies.
 For a dairy free option try a tofu feta recipe.