Fitness4Her

Women's Fitness

Karen’s Famous Turkey Meatballs

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This is my signature recipe and I am so excited to share it with all of you. Growing up in an Italian family, meatballs were a mainstay in our home. I love to cook with turkey meat and over the years I have perfected this Italian dish by making these turkey meatballs as tasty as their sausage and beef counterparts.

1 package lean ground turkey ( 1-2 lb)
1/3 cup Italian seasoned bread crumbs
1 tsp garlic
1 tsp low fat grated cheese
Pinch black pepper / Pinch red pepper
1 egg
1/4 cup fat-free ricotta cheese
1/4 cup water
1/2 tsp Italian seasoning

Directions:

1. Mix ingredients together in a large bowl.
2. Using a scooper form uniform size meatballs.
3. Place on ungreased baking pan.
4. Bake at 350 degrees for 25 to 30 minutes.
5. Wipe off extra fat.

Health Benefits:
Turkey is a heart healthy choice for protein and very low in fat. Low in cholesterol, low in sodium, low in calories, low in sugar, turkey meat can be substituted in many dishes for the health conscious. Small steps like substituting turkey for pork, olive oil in place of vegetable oil and cooking with low fat and fat free cheeses will help you to whittle your waist and cut calories.

Grape & Kiwi Protein Smoothie

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A sweet tasting smoothie that is big on benefits and full of flavor. I like to whip these up before the boys get home from school and in the summer I make these for those long afternoons by the pool. Great for breakfast; especially if you are short on time.

3/4 cup sugar free lemonade
1/2 cup skim milk
3 kiwis, peeled and diced
1 scoop vanilla whey protein powder
1 small packet Stevia
11/2 cups frozen green seedless grapes

Directions:

1. Put all ingredients in blender and blend until smooth.
2. Into tall chilled glasses divide the contents of the blender.
3. Top with fruit, add a straw and enjoy.
4. Keep a spoon nearby so you can enjoy every delicious bite.

Health Benefits:
Full of antioxidants, but low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, a good source of fiber and protein.

Easy Tomato and Herb Rigatoni

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Easy to make and full of healthy goodness, this dish is sure to please your entire family. Pre-prep ingredients and allow time for flavors to meld. Prepare side salad while pasta is cooking and you can serve your meal in less than 30 minutes.

2 cups peeled, seeded and chopped tomato
2 Tbsp shredded fresh basil
1/4 cup chopped fresh parsley
2 tsp minced garlic
1-1/2 tsp fresh lemon juice
1-1/2 tsp olive oil
1/2 teaspoon chopped fresh mint
1/2 tsp pepper
1/4 tsp crushed red pepper
8 oz. Rigatoni (whole wheat) pasta, uncooked

Directions:

1. Combine all first 10 ingredients in a large bowl.
2. Let stand at room temperature for 1 hour.
3. Cook pasta.
4. Add tomato mixture and toss well.
5. Optional low-fat grated cheese.
6. Serve with a side salad.

Health Benefits:
Low in saturated fat, low in cholesterol and low in sodium and sugar. A health conscious dish that combines Vitamins C, A, K and E along with enough antioxidants to wage war on all of those cancer causing free radicals that we encounter every day.

Apple/Banana Breakfast Sandwich

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Getting 5 or more servings of fruits and vegetables is easy when you start your day with a delicious fruit sandwich. The peanut butter holds it all together and gives you the healthy fat and protein that you need to stay satisfied.

1 apple, thinly sliced
1 banana, thinly sliced
2 Tbsp chunky low-fat peanut butter
1/2 tsp cinnamon
1 or 2 slices Ezekial bread (raisin), toasted
Sprinkle of honey

Directions:

1. On a plate or cutting board, spread peanut butter on the bread slice(s)
2. Layer each ingredient on top of bread, saving the honey for the topping.

Health Benefits:
An apple a day will help to keep the doctor away…that’s because apples provide so many healthy benefits. A great source of fiber, apples also help to regulate blood sugar and satisfy your hunger. Eat one before dining out and you won’t be tempted to gobble up the bread in the bread-basket before you get your order.

Teriyaki Lamb Chops

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teriyaki lamb cutlets

Add some versatility to your menu with lamb chops, cooked especially for the girl who wants a bikini ready body. This delicious and nutritious dish goes all out to cut fat and calories but never skimps on taste.

(4) 5 oz. lean lamb chops
1/2 cup dry sherry
1/4 cup brown sugar
1/4 cup low sodium soy sauce
2 Tbsp water
1 Tbsp ginger
Pam cooking spray

Directions:

1. Trim fat from chops.
2. Place chops in zip lock bag.
3. Combine sherry and next 4 ingredients in a bowl and stir well.
4. Pour into plastic bag over chops to coat.
5. Zip plastic bag and place in refrigerator to marinate chops in mixture for 6 to 8 hours.
6. Remove chops from marinade and grill 7 to 9 minutes on each side.
7. Bring marinade to a boil then simmer and pour over chops.

Health Benefits:
Low in saturated fat, low in cholesterol and low in sodium. A high protein meal that is big on taste but low enough in calories to keep your waistline small.