Fitness4Her

Women's Fitness

Grilled Lamb Chops

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If you have wanted to try lamb but haven’t had the right recipe, try this one. It’s a delicious dish that will expand your tastes for a different meat and add variety to your menu.

(4) 5 oz. lean lamb loin chops (1 inch thick)
1/2 cup frozen apple juice concentrate, thawed and undiluted
1/2 tsp curry powder
1/2 tsp ground cumin
1/2 tsp garlic powder
Pam cooking spray with olive oil

Directions:

1. Trim fat from chops.
2. Place chops in a zip lock bag.
3. Combine apple concentrate with all ingredients, stir well.
4. Pour over chops in bag. Shake until coated.
5. Marinate 6 to 8 hours in refrigerator.
6. Remove lamb from bag and grill or bake 7 minutes each side.
7. Basting chops with marinade.
8. Serve with brown rice and favorite vegetable.

Health Benefits:
Portion control is key to keeping this dish a healthy choice. Although higher in saturated fat than most meats, lamb is an excellent source of protein. It promotes the immune system because of its high content of zinc. Also a good source of B 12, B 3, selenium and tryptophan.

The Perfect After Work-Out Shake

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Looking for something refreshing after a tough work-out? Nothing says indulgence like a soothing sweet shake, especially one as pretty as this one. It’s simple to make so you can enjoy it any time of the day.

1/2 cup plain Greek yogurt
1/4 cup low-fat milk
1 cup green tea, steeped and cooled
1 scoop of your favorite protein powder
1 cup fresh or frozen blueberries
1/2 banana
1/2 cup ice

Directions:

1. In a blender, add all ingredients and blend until smooth.
2. Pour into a tall chilled glass add fruit to garnish.
3. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. Full of antioxidants to protect against cancer causing free radicals, this shake is a good source of iron, dietary fiber and protein.

Chunky, Lovely, Yummy Tomato Soup

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Soup is a comfort food especially during cold weather. However, a soup as light as this tomato soup is great any time of year. Enjoy it with half a sandwich or choose many of the whole wheat wraps.

1/4 cup fresh tomatoes,
1/2 cup canned white beans
1 clove minced garlic
¼ tsp dried basil
1 can low sodium tomato soup

Directions:

1. Add all ingredients to a 2 qt sauce pot.
2. Cook over medium heat until hot.
3. Pour into bowls.
4. Sprinkle with parmesan cheese.

Pair with a delicious wrap with hummus or a pizza wrap with tomato sauce and low fat cheese.

Health Benefits:
Tomatoes are great antioxidants and a delicious source of Vitamin C. Low in fat, low in sodium, low in cholesterol, low in sugar, low in calories. This soup is versatile and can be eaten as a snack, appetizer or combined with a sandwich for a wholesome meal.

Turkey Kabobs

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Turkey kabobs are a favorite at my house. During the summer, it is not uncommon for me to find multiple friends staying for dinner or the entire night. I awake each morning and count the newest heads in the bunch. With three sons of my own plus their friends, I soon have a small army to feed. Kabobs are fast and easy and the clean up is a cinch.

1/2 cup apricot sugar free jelly
1 Tbsp honey
1/8 tsp ground red pepper
1 clove minced garlic
1 lb. boneless turkey breast (or chicken) skinned and cut into 1 inch cubes
2 medium green peppers cut into 1 inch pieces
8 large cherry tomatoes
8 medium size fresh mushrooms

Directions:

1. Combine first 4 ingredients and marinate in refrigerator a couple of hours.
2. Thread turkey or chicken and vegetables on 8 10 inch skewers.
3. Combine apricot spread over the meat with a brush.
4. Use cooking spray and place kabobs on oven rack or grill.
5. Turning cook 15 to 20 minutes
6. Can add apricot spread again while cooking.

Health Benefits:
Turkey is a heart healthy choice for protein and it is very low in fat. Low in cholesterol, low in sodium, low in calories, low in sugar, turkey tastes good just about anytime. It’s great as a main dish, on top of salads or as a sandwich.

Add some brown rice for a healthy complete balanced meal. High in protein and only 200 calories per serving.

Broccoli Breakfast Frittata

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Start the day with this healthy frittata and get the power you need to propel you through your work-out. It’s also great if you suffer from PMS or other monthly woes. Broccoli and eggs have been found to reduce symptoms such as crabbiness during that special time.

1 small onion
1/4 cup red bell pepper
1 egg
6 egg whites
1/2 cup low-fat cheddar cheese
1/2 cup broccoli florets, chopped
1 Roma tomato

Directions:

1. Preheat broiler and move rack to 4 inches from burner.
2. Spray PAM lightly onto one side of an ovenproof skillet.
3. In a small bowl whisk egg and egg whites.
4. Add cheese, onion and broccoli.
5. Pour mixture into skillet.
6. Cook on stovetop for 3 to 4 minutes, should be partially set but still wiggly in the middle.
7. Place skillet in oven to finish, about 3 minutes.
8. Divide into two dishes, top with chopped tomato or tomato slices.

Health Benefits:
Broccoli contains one of the most easily absorbed forms of calcium, which means your body gets more for less. Eggs are one of the best sources for Vitamin D, which helps to curb cramping and discomfort during a woman’s menstrual cycle. This healthy breakfast or snack is low in saturated fat, low in cholesterol, low in sugar, low in sodium and of course, low in calories.