Poached Egg and Toast

August 12th, 2010

Poached egg, whole wheat toast with jam, one serving of fruit.

Calories: 157
Fat: 4g
Saturated Fat: 1g
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

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.

Chicken Breasts with Red Pepper Sauce

July 22nd, 2010

2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tablespoon fresh parsley, chopped

1 tablespoon fresh basil, chopped

¼ teaspoon dried thyme

1/8 teaspoon cayenne pepper

¼ teaspoon fresh ground pepper

4 skinless, boneless breast halves, pounded to ¼ inch thickness

2 tablespoons canola oil

½ cup white wine

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken breasts; cook three minutes a side until chicken turns white. Add wine; reduce heat and simmer for 10 minutes. Spoon red pepper sauce on plate and arrange chicken on top.

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

Stir Fried Beef with Vegetables

July 22nd, 2010

2 tablespoons canola oil

1 clove garlic, pressed

12 ounces boneless sirloin steak, trimmed of all visible fat, thinly sliced

¼ cup burgundy wine

1 yellow onion cut thinly into wedges

1 red pepper, seeded and cut into slender strips

2 celery stalks, chopped

4 ounces of sliced mushrooms

4 ounces thinly sliced carrots

3 tablespoons lemon juice

Sauté the beef in the oil with garlic and half of the red wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Sauté the onion, celery, red pepper, and carrots until the onion is tender – about 4 minutes. Add the remainder of the red wine. Add the mushrooms; stir-fry everything together for about another 3 minutes. Combine the vegetables with the meat.

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