Fitness4Her

Women's Fitness

Barbecue Baked Chicken in the Oven

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Barbeque can be enjoyed no matter if you are trying to lose weight or gain weight when you insist on making the sauce yourself. No added sugar is required to make this entrée truly tasty. Highly seasoned and rubbed this baked chicken dish tastes as good as it makes you look.

1 whole cleaned chicken
1 tsp salt, onion powder, garlic powder, paprika, chipotle chili powder
1/2 tsp pepper
15 oz. can of tomato sauce
1 bag of slaw

Dressing for slaw
1/2 cup light mayo
1/3 cup white balsamic vinegar
Pinch of salt & pepper

Directions:

1. Mix slaw with dressing and refrigerate until chicken is ready.
2. Pour ingredients over chicken and bake at 350 degrees until golden.
3. Keep basting 40 to 50 minutes at 350 degrees. (oven may vary)
4. Serve chicken with slaw

Health Benefits:
High in protein but low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The tomato sauce adds the antioxidants you need to keep your heart healthy. The low fat slaw is a great way to enjoy something fresh and tasty without the extra fat and calories.

Spinach Seafood Salad with Cherry Tomatoes

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Seafood is a favorite at my house and living in Florida there are many restaurants that offer fresh seafood. I am constantly coming across delicious recipes and to make them figure friendly, I customize the ingredients.

1 cup cooked crabmeat
1 cup cooked shrimp
1/2 cup celery
1/2 cup black olives
1 green onion, chopped
2 Tbsp of light mayo
1/3 cup fat-free sour cream
1/2 cup lemon juice
1 bag clean baby spinach
1 carton cherry tomatoes

Directions:

1. Combine light mayo, sour cream and lemon juice.
2. Stir crab, shrimp, celery, olives and onion together, chill and serve over spinach.
3. Add cherry tomatoes.

Health Benefits:
Shrimp and crabmeat are both low in fat and low in calories. Rich in tryptophan and selenium, shrimp and crabmeat are excellent sources of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. Combined with spinach, an iron rich veggie that is a good source of Vitamin D.

Cornucopia Salad

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A tiny twist of your favorite Thanksgiving Day feast, you can serve this cornucopia salad just about any way you like. Add your favorites like cranberries, corn and walnuts and enjoy your turkey treat any time of the year.

2 to 3 cups of Romaine salad, cleaned
2 Tbsp balsamic vinegar
2 oz. organic deli low sodium turkey

Directions:

1. In a clear glass bowl, toss the above ingredients together.
2. Top with 1/2 cup corn, 1 small pear sliced, 2 Tbsp each of walnut and low fat gorgonzala cheese.
3. You can change it up. Add cranberry. Omit corn. You’re the Boss!

Health Benefits:
Turkey is a great low fat, low sodium, low cholesterol mainstay to a healthy diet. An excellent source of protein, it’s also low in calories. Tossed with romaine lettuce, corn, cranberries and pears make it a cornucopia of healthy choices.

Tuna Steaks Sicilian

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Oh Mama Mia! This is delicio! The colors are so eye-catching, you just want to dive right into this meal. Increase the ingredients as needed for the number of people you are serving.

Pam olive oil cooking spray
3 garlic cloves, minced
(1) 8 oz. tomato sauce
2 cups plum tomatoes
1/4 cup parsley
1/2 tsp dried oregano
1/4 tsp red pepper
2 tuna steaks (1 inch thick)
1/4 cup sliced pimiento
Stuffed olives
2 Tbsp capers

Directions:

1. Coat non-stick skillet w/cooking spray. Add garlic and saute.
2. Add tomato sauce and next 4 ingredients. Stir well.
3. Spoon half of tomato sauce into a baking dish.
4. Place tuna steaks in dish.
5. Spoon remaining tomato sauce over steaks.
6. Sprinkle evenly the olives and capers. Cover and bake at 350 degrees for 40 minutes.
7. Serve with fresh spinach.

Health Benefits:
Tuna is high in protein, low in fat, low in cholesterol, low in calories, low in sodium and low in sugar. Tomatoes, capers, red pepper and olives are full of antioxidants, vitamins and nutrients. They also aid in digestion and provide healthy doses of dietary fiber.

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When the late night munchies have you rummaging through your pantry or peaking into your refrigerator, whip up this perfectly pleasing parfait and indulge your senses with this low calorie treat.

4 cups of your favorite fruit
16 oz. fat-free lemon yogurt
1/2 cup wheat germ
1/2 cup nuts for top

Directions:

1. In large goblets place and layer the fruit, yogurt, wheat germ and nuts.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this dessert is a good source of fiber, protein, antioxidants and calcium.

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