Fitness4Her

Women's Fitness

Roasted Chicken

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This reminds me of Sunday dinners at Grandma’s house. No matter what we were having, seemed like there was always a roasted chicken on the table. Not only is it a nourishing main dish, it’s great for making sandwiches the next day and when it’s down to the bone, toss in a pot, add some veggies and rice and enjoy the comfort of homemade chicken soup.

1 whole chicken
1 clove garlic, grated
1 Tbsp fresh thyme
1 Tbsp sage
2 Tbsp rosemary
2 Tbsp olive oil
1 lemon
Salt and pepper for flavor

Directions
1. Preheat oven to 350 degrees.
2. Prepare a roasting pan with rack to keep chicken from sitting in its own juices.
3. Remove any internal organs, like heart, kidney, liver.
4. Wash chicken and pat dry.
5. Rub entire chicken with olive oil and garlic, be sure to rub inside of cavity.
6. Season completely with sage, rosemary and thyme.
7. Sprinkle with salt and pepper.
8. Place on roasting rack and cook for 45 to 55 minutes.

Health Benefits
High in protein but low in fat, sodium and sugar. An excellent source of niacin and Vitamin B6. Chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism. Using herbs like rosemary, sage and thyme add health benefits too, containing antioxidants that help to repair cell damage and aid in digestion, as well as helping your body to fight off diseases. When it comes to women’s fitness, your body needs to be at the top of its game, don’t scrimp on your nutrition.

Another excellent chicken recipe!  Share your opinion in the comment space below:

Roasted Vegetables

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Great accompaniment to the Roasted Chicken main dish. Roasted veggies are a great alternative to fried foods but still have that same great taste.

1 large onion, sliced or cubed
2 large baking potatoes, cubed
1 pkg. baby carrots, peeled and trimmed
2 Tbsp olive oil
Salt and pepper for flavor
Red or green peppers (optional)

Directions
1. Rub veggies with olive oil.
2. Salt and pepper minimally for taste.
3. Place vegetables in a roasting pan, you may need to spray it lightly with PAM.
4. Roast in preheated 350 degree oven for approximately 45 minutes.
5. Test for doneness by pricking potatoes with fork, if it goes in easily, veggies should be ready.
6. Serve with roasted chicken, steak or pork chops.

Health Benefits
Nutrient dense, meaning you get a packed house of nutrients for the amount of calories that carrots, red peppers and potatoes have. The great thing about a potato is that it has both soluble and insoluble fiber. It helps to lower cholesterol and aid digestion. Eating foods like these are a great way to ensure women’s fitness and health.

See how vegetables can be so tasty?  Give us your opinion of this recipe in the comment space below:

Remarkable Red Snapper Oriental

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I serve my family fish a couple of times a week, so I’m always searching for healthy and delicious ways to serve it. This variation calls for soy sauce and orange juice which gives the dish a remarkable oriental flavor. Makes 4 servings.

1 lb red snapper
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in fat, cholesterol, sodium and sugar. The only fats this fish contains are omega 3 fatty acids, that actually provide benefits for your heart. If you are concerned about women’s fitness, you need to be concerned about your heart. Choose heart healthy recipes that like this one, are low in fat and salt.

Do you have a favorite seafood recipe you’d like to share?  Do so in the comment space below:

Everything But The Kitchen Sink Pure Protein Soup

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This is a great soup to come home to, especially after a long day at work or play. It’s a protein power punch that will help to energize you and give you the pick-up you need.

1 Tbsp olive oil
1 red onion, chopped
1 lb chicken breast, cut in cubes
Two 14 oz containers of low-sodium chicken broth
10 oz spinach
1 can 15 oz light red kidney beans, drained
1 can 15 oz cannellini beans, drained

Directions
1. Heat medium large pot.
2. Sauté onion with olive oil.
3. Add cut up chicken and cook ten minutes.
4. Stir in broth and bring to boil.
5. Add spinach and let simmer for 2 minutes.
6. Add all beans.
7. Cover and cook for 5 minutes.
8. Cool slightly and serve.

Health Benefits
High in fiber and protein, low in fat, sodium and sugar. The beans are great because they help to satisfy your hunger without adding many calories. Remember beans, beans, good for the heart…if you are interested in women’s fitness, you’ll add them to your grocery cart.

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Spicy Black Beans

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Quick, easy and inexpensive to make, these black beans make a wholesome meal when served over rice. So high in protein, adding meat is purely optional.

2 Tbsp olive oil
2 Tbsp onion, chopped
1 garlic clove, chopped
1 Tbsp ground cumin
One 14 oz can black beans
2 Tbsp red pepper flakes

Directions
1. Add all ingredients to pot and stir together.
2. In separate pot, prepare rice.
3. Cook on medium low until hot and tasty.
4. Serve beans over rice.

Health Benefits
High in fiber and protein, low in fat, sodium and sugar. Season as described above to keep sodium levels down. The beans are great because they help to satisfy your hunger without adding many calories. Remember beans, beans, good for the heart…if you are interested in women’s fitness, you’ll add them to your grocery cart.

Leave us your opinion of this recipe in the comment space below: