Fitness4Her

Women's Fitness

Mango and Pineapple Salsa

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I just love the word salsa, it slides off the tongue so well. I also love to eat salsa, especially this recipe with two of my favorite fruits.

1 large mango, chopped
1/4 red onion, chopped
1/4 red bell pepper, chopped
8 oz pineapple tidbits, fresh is best, but if you use canned, get the kind in its own juice.
1 Tbsp lime juice
2 Tbsp cilantro

Directions
1. Mix above ingredients together in large glass bowl.
2. Serve over chicken or shrimp.
3. Serve over rice or beans.
4. Serve as an appetizer with whole wheat tortillas.

Health Benefits
An excellent source of beta carotene, mangoes are sweet and refreshing. Pineapple contains the proteolytic enzyme bromelain, which helps in the digestion of protein and may help to prevent blood clots. A healthy addition to your women’s fitness and diet program.

Another wonderful salsa recipe!  Tell us what you think by leaving a comment.

Grilled Swordfish with Spicy Chili-Lime Sauce

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Grilled swordfish is a real treat at our house. This variation with a spicy chili-lime sauce gives it a southwestern flair that will delight your family and guests. I like to serve it on colorful dishes, for that South of the Border ambience. Serves 6.

6 swordfish steaks
2 tsp olive oil
2 Tbsp lime juice
1/4 tsp pepper (optional)
1/4 tsp paprika (optional)
2 Tbsp minced parsley
1/4 cup chili sauce
4 Tbsp lime juice
2 cups chopped tomatoes
1 small jalapeno chili, seeded, chopped

Directions

1. Mix olive oil, lime juice, pepper and parsley in small bowl.
2. Pour over fish and marinate in refrigerator for about an hour.
3. Grill on medium heat until fish is flaky, cook about 4 minutes on each side.
4. Serve fish with chili-lime sauce.

Health Benefits

An excellent source of protein and delicious to eat. Low fat, low calories and low salt content. Rich in omega 3 fatty acids and chock full of vitamins and nutrients. The chili sauce is prepared in a healthy manner too, and are essential to any women’s fitness program.

Another excellent seafood recipe!  Tell us what you think in the comment space below:

Sweet and Sour Chicken

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You can use store bought sweet and sour sauce or make your own, low calorie version. I’ve included my own favorite sweet and sour sauce recipe here, also. Spoon over rice and serve 6 to 8 hungry guests.

1 large onion, thinly sliced
2 green bell peppers, seeded and cut into strips
2 cloves garlic, chopped
2 to 21/2 lb cooked boneless, skinless chicken breasts

Directions
1. Spray large skillet with cooking spray.
2. On medium heat, sauté onions, green peppers, and garlic until tender, about 5 minutes.
3. Add chicken and sweet-n-sour sauce, continue cooking 3 to 5 minutes.

Sweet-N-Sour Sauce
1 Tbsp cornstarch
1/3 low-sodium chicken broth
1/3 cup red wine vinegar
2 Tbsp frozen pineapple juice concentrate
2 Tbsp chopped pimiento
1 Tbsp low-sodium soy sauce
1/4 tsp garlic powder
1/4 tsp ginger
1 Tbsp of stevia

Directions
Combine chicken broth and cornstarch in small pan and heat to boiling.
Stir until thickened.
Add remaining ingredients.
Cook on medium heat for about 2 minutes.

Health Benefits
Low in fat, sodium and cholesterol, chicken provides protein in a low calorie meal. Important for women’s fitness, because every meal should include a protein necessary for building muscles and providing that healthy glow to our skin, hair and nails.

Have you tried this recipe?  Please tell us and our readers about it by leaving a comment.

Marinated Broccoli

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A great side dish with a little something added to sweeten the prize. These broccoli bites are served chilled, to bring out the full flavor.

2 lb broccoli
1 small lemon
1/2 cup fat-free Italian dressing
1/2 cup red onions
1/2 cup raisins

Directions
1. Simmer broccoli for 3 minutes, should be crisp-tender.
2. Remove from heat and put broccoli in bowl.
3. Add lemon juice, Italian dressing, onion and raisins.
4. Chill for one hour or longer.
5. Drain liquid and serve.

Health Benefits
Low in fat, cholesterol, sodium and sugar. The raisins sweeten this dish with a natural flavor but provide antioxidants and nutrition. Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies. For women’s fitness and health, broccoli is a winner.

Share your broccoli recipes in the comment space below:

Favorite Flounder Oriental

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Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. This delightful dish with an Oriental flair is one of my favorites. Makes 4 servings.

1 lb flounder
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 calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.

Do you have a flounder or salmon recipe you’d like to share?  Do so in the comment space below: