Fitness4Her

Women's Fitness

Tropical Chicken Salad

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Everyone loves this variation of the infamous chicken salad. It’s sweet and crunchy and livens up a sandwich or salad. There’s no need for chips or croutons with this multi-dimensional chicken salad.

2 cups turkey breast, cut-up
4 cups Romaine lettuce, cut-up
1 large red apple, cut-up
Small can of mandarin oranges
1/4 cup dried cranberries
3 Tbsp unsalted walnuts, chopped
3 kiwi fruit, cut-up
Dressing 1 cup jelled whole berry cranberry sauce
1/4 cup frozen orange juice
4 tsp fresh lemon
1 tsp low-sodium soy sauce
2 tsp mustard
1/2 cup chopped pimiento
1/2 cup chopped fresh chives
2 clove garlic, minced

Directions:

1. Combine turkey, apples, cranberries, mandarin oranges and walnuts in medium bowl.
2. In a small bowl mix cranberry sauce and orange juice concentrate.
3. Just before serving mix turkey with dressing.
4. Serve over lettuce and add kiwi slices.

Health Benefits:
Chicken is a great source of protein. It is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. The immense variety of fruits adds a nutritional twist to this delectable treat. It’s full of antioxidants, the busy woman’s ally for fighting cancer causing free radicals.

Turkey Marinara

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If you are looking for a way to enjoy the comforting taste of pasta and marinara but want to watch your ingredients, this version of turkey marinara is truly tasty. Many of the jar type marinara sauces found in the grocery store are laden with sugar, but fresh tomatoes, garlic, onion and Italian seasoning can give you the same flavor with a lot less calories. Remember to remove the smell or garlic from your hands, just rub them along the surface of a stainless steel sink or use a stainless steel bar, sold at department and kitchen specialty shops.

4 oz cooked lean turkey
1 small onion, chopped
1 small tomato, chopped
2 tsp crushed garlic
1 to 2 tsp Italian seasoning
2 to 4 tsp olive oil

Directions:

1. Saute onion on medium heat.
2. When onion become transparent, add tomato pieces.
3. Add turkey and garlic.
4. Saute all ingredients for 2 to 3 minutes.
5. Serve over whole-wheat zita.
6. Top with 1 scoop low-fat ricotta cheese.
7. Enjoy with a salad on the side.

Health Benefits:
A great source of protein, antioxidants, and vitamins. This dish is low in saturated fat, low in cholesterol, low in sugar, low in calories and low in sodium. Garlic provides anti-inflammatory benefits that protect the heart and other organs in the body. It can also help the body to metabolize iron more efficiently and is a natural aid in digestion.

Shrimp & White Bean Salad

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This is an elegantly beautiful salad as well as being delicious and nutritious. I’ve had varieties of this dish at restaurants, but I like to serve it at home because it’s quick and easy and I have complete control over the ingredients and the serving size.

11/2 lb. of shrimp, peeled and deveined
2 Tbsp minced garlic
2 Tbsp olive oil
2 Tbsp lemon juice
Pinch of salt & pepper
1 bag cleaned spinach
(1) 15 oz. can of cannellini beans

Directions:

1. In skillet saute garlic and oil.
2. Add shrimp and cook till pink, 5 to 7 minutes.
3. Add drained beans.
4. Add pinch of salt & pepper.
5. Serve over fresh spinach.
6. Squeeze lemon and use for wedges.

Health Benefits:
Cannellini beans are a good source of cholesterol lowering fiber, while spinach is packed with iron to build strength. This dish is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. It is an excellent salad for those watching their waistline.

Crunchy Cran-Apple Breakfast Couscous

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Get creative in the morning with a wholesome bowl of couscous made to your liking. I’ve included cranberries, apples and walnuts in this one, but you can substitute your favorite fruits and nuts.

Whole wheat couscous
6 oz. non-fat Greek yogurt
2 Tbsp chopped walnuts
2 tsp dried cranberries
Pinch of cinnamon

Directions:

1. Pour 1/2 cup boiling water over 1/4 cup whole wheat couscous.
2. Cover and let sit for 5 minutes, until water is absorbed.
3. Fluff with fork.
4. Add 6 oz. non-fat Greek yogurt
5. Add 2 Tbsp of chopped walnuts
6. Add 2 tsp dried cranberries.
7. Add pinch of cinnamon

Health Benefits:
Brimming with antioxidants and whole wheat benefits. It’s heart healthy and low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The yogurt and walnuts add a healthy portion of protein making this variable cereal a figure friendly find.

Mediterranean Turkey Wrap

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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.

2 deli thin slices of turkey
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 whole-wheat wrap
1 tsp balsamic vinegar

Directions:

1. Sprinkle turkey slices with balsamic vinegar and set aside.
2. Lay wrap out on plate or cutting board.
3. Spread one side of wrap with Laughing Cow cheese.
4. Layer with turkey slices.
5. Beginning with one side, roll wrap inward, careful not to tear the wrap.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious wrap 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.