Sautéed Broccoli ala Madrid

July 22nd, 2010

1 teaspoon extra virgin olive oil

2 or 3 garlic cloves, minced

1 onion, diced

4 or 5 button mushrooms, thinly sliced

1 or 2 tomatoes, diced

1 head broccoli, cut into small flowerets, withy stems peeled and thinly sliced

Bring a large pot of water to boil over high heat. Add broccoli and cook until bright green but not completely tender, about three minutes. Plunge into cold water to stop the cooking process and preserve the bright color. Heat oil in a skillet over medium heat. Add garlic, onion and cook, stirring for two to three minutes. Remove cover and stir in broccoli. Simmer uncovered for two to three minutes.

To learn more about our Fitness Boot Camp Programs in Broomfield / Westminster / Thornton, please visit us at: http://www.BroomfieldBootCamp.com

Poached Chicken Lunkowski

July 22nd, 2010

four boneless, skinless chicken breast halves

2 tablespoons canola oil

1 cup sliced scallions

2 garlic cloves, crushed

1/8 teaspoon cayenne pepper

1 bay leaf

½ teaspoon ground cloves

4 medium tomatoes, peeled, seeded, chopped

1/8 teaspoon ground saffron (optional)

1/8 teaspoon ground pepper

1 tablespoon red wine

In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about three minutes). Add garlic and cayenne pepper; cook one minute. Add tomatoes, red wine, bay leaf, cloves, saffron and pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Place chicken on top of sauce; cover and simmer for 15-20 minutes until chicken is tender and opaque.

Italian Omelet

July 22nd, 2010

Scramble 1/2 cup egg beaters; add in 1/4 cup chopped roma tomatoes, basil and an ounce of lowfat mozzarella cheese. Serve with whole grain toast and 1 t. lowfat margarine.

Calories: 255
Fat: 8g
Saturated Fat: 3g
Fiber: 3g

Thanks to Health E Meals for the recipes.

To learn more about our Fitness Boot Camp Programs in Broomfield / Westminster / Thornton, please visit us at: http://www.BroomfieldBootCamp.com

Egg Sandwich

July 22nd, 2010

Toast a whole wheat English muffin, spread lightly with light mayonnaise, add scrambled egg substitute, slice of reduced-fat American cheese, bacon bits. Wrap in paper towel and heat in microwave for 15 seconds.

Calories: 263
Fat: 9g
Saturated Fat: 3g
Fiber: 2g

Thanks to Health E Meals for the recipes.

To learn more about our Fitness Boot Camp Programs in Broomfield / Westminster / Thornton, please visit us at: http://www.BroomfieldBootCamp.com

Veggie Burger

July 22nd, 2010

Buy a meatless patty, such as vegetable, soy or grain. The mushroom burgers are delicious. Serve on a toasted whole wheat hamburger bun (smallest size) with 1 t. light mayonnaise, lettuce and tomato.. Serve with raw veggies.

Serving size: 1 patty and bun with toppings
Calories: 274
Fat: 6g
Saturated Fat: 1g
Fiber: 5g

Thanks to Health E Meals for the recipes.

To learn more about our Fitness Boot Camp Programs in Broomfield / Westminster / Thornton, please visit us at: http://www.BroomfieldBootCamp.com