Fitness4Her

Women's Fitness

Shrimp and Asparagus over Wheat Pasta

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Two of my favorite super foods, shrimp and asparagus are delicious served over pasta. This dish is easy and quick to make. You’ll cook everything in one skillet so you will save on clean-up time as well.

1 lb asparagus
2 lb fresh peeled and deveined shrimp
1 tsp margarine
2/3 cup chopped onion
1/2 cup diced green onion
1/2 cup fresh sliced mushrooms
1 tsp dried thyme
2 Tbsp lemon juice
Salt and Pepper to taste

Directions:

1. Cut, clean asparagus.
2. Cook choice of pasta.
3. Cook shrimp 3 to 5 minutes and set aside
4. Coat large skillet with cooking spray.
5. Add margarine cooking just until it melts.
6. Add vegetables to margarine and saute.
7. Add all ingredients and cook 3 to 4 minutes.
8. Stir in shrimp until all heated.
9. Serve over cooked pasta.

Health Benefits:
Low in saturated fat and low in calories. Shrimp is high in selenium, potassium, Vitamin D, Vitamin B 12, and iron. It’s also high Omega-3 fatty acids, essential for good health. Asparagus is high in Vitamin K, Vitamin C, Vitamin A, folate, dietary fiber and it’s also a good source of iron.

Figure Flattering Flatbread Pizza

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Most of the time, I don’t specify one brand over another. However, this tasty light cheese from Laughing Cow is only 35 calories for a delicious and nutritious treat.

1 Roma tomato, thinly sliced
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 slice flatbread
1 tsp balsamic vinegar

Directions:

1. Lay flatbread out on plate or cutting board.
2. Spread one side with Laughing Cow cheese.
3. Layer with tomato slices.
4. Sprinkle with balsamic vinegar.
5. Bake for 4 minutes on 400 degrees.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious flatbread pizza slice will fill you up but not out. It’s great for breakfast, snacks or lunch and it’s packed with protein to feed all the cells in your body.

Veal Chops Italiano

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A great Italian dish, my Grandmother used to make a variation of it, but I’ve made some changes to keep it healthy and reduce the calories.

3/4 cup fresh basil leaves
1 Tbsp grated Parmesan cheese
1 Tbsp pine nuts, toasted
1 garlic glove, minced
1/4 cup plain non-fat yogurt
(4) 6 oz. lean veal chops
Pam Spray
4 thin tomato slices
4 slices Fontina cheese

Directions:

1. Add first 4 ingredients together.
2. Transfer basil mixture in small bowl.
3. Trim fat on chops and broil 5 minutes each side.
4. Spread 2 Tbsp basil mixture over each chop and broil an additional 5 minutes..
5. Top each chops with 1 slice of tomato and one slice of cheese.

Health Benefits:
A healthy source of protein and amino acids, veal is a delicious delicacy that is iron rich. Combined with tomatoes for their antioxidant benefits and pine nuts, high in protein and pinoleic acid, which stimulates hormones and helps curb your appetite. You can always sprinkle these on salads, too.

Bluer Than Velvet Pudding

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Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup blueberries, divided
1 tsp vanilla
1 tsp honey
2 tsp walnuts for topping

Directions:

1. Set aside ½ cup of blueberries
2. Blend rest of ingredients in a blender and blend until smooth.
3. Spoon into individual bowls and top with whole blueberries and walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Blueberries are packed with phytonutrient antioxidants and rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Pizza in the Morning Breakfast Sandwich

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For those who love pizza in the morning, you will love this breakfast sandwich. It’s quick to make and easy to take.

1 whole grain English muffin
1 tsp pesto
¼ cup low fat feta cheese
½ plum tomato, sliced
¼ cup fresh baby spinach leaves, torn

Directions:

1. Toast English muffin to your desired crispness.
2. Spread pesto onto muffin halves.
3. Divide tomato slices onto muffin halves.
4. Add spinach leaves.
5. Sprinkle each half with feta cheese.
6. Bake in oven until cheese softens or serve cold.

Health Benefits:
Brimming with good for you vitamin rich ingredients. Spinach is an excellent source of iron and Vitamin A, along with pesto, which contains Vitamins A, K and E. Tomato provides the antioxidants you need as well as Vitamins C, K, and A. Feta cheese gives you a portion of protein, but you can add another serving to the sandwich or have an egg white on the side.