Raspberry Balsamic Glazed Salmon on Spinach Recipe

Raspberry Balsamic Glazed Salmon on Spinach

This is one of our “go to” staples that we probably have twice a week for dinner.  Since it’s high in protein and low in carbs, it makes for a very healthy dinner recipe.

Here’s what you need to create this recipe:

1 lb. Atlantic Centercut Salmon
2 Tblsp. Extra Virgin Olive Oil
2 Tblsp. Rice Wine Vinegar
1 Tblsp. Raspberry Infused Balsamic Vinegar
1 Tblsp. Balsamic Glaze
Juice from 1/2 of a medium lemon
4 Tblsp. Regular Yellow Mustard
4 Tblsp. Original Mrs. Dash seasoning
1 tsp. Slap Your Mamma Cajun Seasoning
1 tsp Garlic Powder
Organic Baby Spinach

Instructions:

Mix the above ingredients in a small bowl until blended well together.  Lay out your salmon on a foil lined baking tray and preheat your oven to bake at 450 degrees.

Lay the salmon on the foil and cover liberally with the glaze so that it is completely coated. The glaze should be pretty thick, so it will stay where you put it and not run off the sides very much. Once the oven reaches 450 degrees, place the baking tray in and set the timer for approximately 22 minutes.

About 5 minutes before the salmon is done cooking it will be time to start preparing your spinach.

Put a skillet on the stovetop and preheat to medium-high heat.  Once the skillet is hot, add a tablespoon of olive oil, and pinch of salt and pepper and put your spinach in.  Make sure to keep turning it so that it doesn’t cook down completely and only gets wilted.

Plating:

Spread out a nice bed of spinach on your plate and drizzle some more Balsamic Glaze on it.  Put half the salmon on top and you are ready to eat!

This recipe makes two large portions.  Each portion will be about 550 calories containing approximately 45 grams of protein and less than 30 grams of fibrous carbs.  You also have the benefits of the healthy fats and Omega-3’s from the salmon and olive oil.

In the event that you were having it earlier in the day and wanted or needed extra carbs, a good suggestion would be to add a small bed of quinoa under the spinach.

We hope you enjoyed this recipe!  If you have any questions or comments, please contact us at either:
jenniferjo1021@gmail.com
or
tony@carrettiworld.net

Stay Fit Forever!

 

 

Jennifer’s Very Berry Protein Shake Recipe

Very Berry Protein Shake

1 cup frozen berries
1 cup frozen spinach
1/2 cup fat free plain Greek yogurt
1-1.5 scoops protein powder
1-1.5 cups unsweetened vanilla almond milk (depending on desired thickness)
1-2 packet’s artificial sweeteners (optional – depends on sweetness desired)

See video for instructions

Nutrition Facts
Based on the lesser of the options listed above

Calories           330
Carbohydrate  32
Fiber                  9
Sugar               17
Protein             38

Note that the carbs and sugar come primarily from the frozen berries and they are a great source of nutrients and fiber.

This is a great pre or post workout drink.  It can also serve as a early day meal replacement.

Often times I make 1 & 1/2 times each ingredient listed.  I drink 1/2 of what is yielded and put the other 1/2 in my yeti cup and drink it later or after my workout.

If you are in a very strict initial weight loss stage, you may split the normal size drink into two and do the same as above.  This would yield only 165 calories per serving.

Hope you enjoy the Very Berry Shake.  Please email any comments or questions to me at jenniferjo1021@gmail.com

New! Peanut Butter Crepes – Video Recipe

I’ve had some feedback on the other crepe recipe that I posted a while back.  Mostly good, but some people thought that they were a little too hardcore.  I’ll admit, that they were not as delicate as a traditional crepe, but I was trying to maximize the nutritional value while pretty much destroying the fat content.
So, after much thought, I decided to come up with an alternative recipe that would soothe the need for a more “delicate” crepe that could be eaten by itself or filled with whatever you like and STILL be very healthy, with a little more fat (still from healthy sources) that would appease even the most finnicky eater.

Ingredients:

1 whole egg
6 egg whites
1/2 teaspoon vanilla extract
2 Tablespoons Natural Peanut Butter, smooth
1 1/2 Tablespoons Splenda

That’s it!  Four ingredients that will yield 5-6 eight inch crepes.  I filled mine with the Chocolate Peanut Butter Mousse that was my first recipe post, and they were delicious!

Give them a try and let me know what you think.  I hope you like them as much as I did.

Stay Fit Forever!

Tony

Tony’s Healthy Chili Recipe

 

chilibannerI’ve been wanting to put this one up for a while since it is what I eat for lunch just about EVERY day. I know that sounds boring, but I LOVE spicy stuff and I REALLY LOVE chili, especially when I know that the chili I’m eating is not only really tasty, but really good for me as well.

Ingredients:
ingredients

2 lbs. Extra lean ground beef (not pictured)
1 – 8oz. can tomato sauce (no salt added)
1 – 12oz. can Rotel Original
1 – 15oz. can Fire Roasted diced tomatoes with green chilies
2 – 15oz. cans black beans (no salt added)
2 – Tbsp. Olive Oil (not pictured)

Seasonings:

Garlic powder
Mrs. Dash (of course!)
Cajun seasoning
Chili Powder
Red Pepper Flakes (optional)

startbrown2Once it looks to be about half and half, add your tomato sauce and stir it in.

addsauce

This will help keep the meat moist instead of drying out by browning all the way through. Once it starts to come to a boil, add your Rotel and stir it in.
addrotelBy now, the meat is just about fully browned AND nice and juicy. Go ahead and add your fire roasted, diced tomatoes and stir them in.  While this is coming back to a boil, you can open the cans of black beans and drain off all the fluid.  Then, add them to the pot.  Stir them in evenly.  Now you’re ready to season.  I pretty much dust the garlic powder and cajun seasoning lightly on top.  I go a little heavier with the Mrs. Dash, because we got a “thing” going on… Then I add two heaping teaspoons of chili powder.  At this point, I sprinkle in a fair amount of red pepper flakes, but that’s optional.  If you like your food spicy hot, then by all means give it a try. If not, stick with just the above.
add_dicedtomatoesaddbeansGet it all stirred in evenly and bring back to a slow boil. Then reduce the heat to low, cover and let simmer.  You’re going to want to stir it about every ten minutes or so. I usually let it simmer for about 45 minutes, and then I can’t take it anymore and have to have some.
simmer

Once it’s cooled some, you can either separate it into portions and refrigerate or freeze. I stick the whole saucepot in the fridge since I usually eat a double portion of this for lunch every day.

This will yield 8 servings that will each contain:

270 Calories
31.5 grams of protein
24 grams of carbohydrates
4.5 grams of fat

A great benefit of using the black beans is that each serving also contains 7 grams of dietary fiber!

I hope you try it! A lot of my clients that I’ve turned onto this swear by it. It’s easy to throw together, keeps for quite a while when either refrigerated or frozen, and it a fantastic source of good protein, moderate carbs with lots of dietary fiber and pretty low in fat too.

Stay Fit Forever!

Tony

 

 

High Protein Banana Crepes – Video Recipe

Time for another video recipe.  This time we’re gonna make high protein banana crepes.  I really like pancakes and crepes, but unfortunately they’re usually very high in carbs and fat so they’re more of a cheat meal than regular, everyday fare.

Well, here’s my take on crepes.  These are so healthy, that you can eat them every day if you like.  This batch makes approximately 6 – 8″ crepes.  Each crepe has 14 grams of protein, 6.5 grams of carbohydrates and less than 1 gram of fat!

Ingredients:

1/2 cup oats

1/2 cup nonfat greek yogurt

1/2 cup banana whey protein powder

8 – egg whites (or 1 cup of Egg Beaters egg whites)

1 – tsp. vanilla extract

1/2 tsp. cinnamon

Put all the ingredients into the blender and pulse until mixed.  It will be a soupy batter, not stiff.  Get your skillet pretty hot, then spray with non stick spray and turn the heat down to medium.  Pour just enough batter so that when you swirl the skillet around it just covers the surface.  When the edges start to dry a little and you see bubbles in the middle, it’s time to flip it.  Be careful as they are delicate!  Once flipped, you’ll have to be quick as these things cook REALLY FAST!

You may need to respray after two or three crepes to keep them from sticking.  Once they’re done, you can eat them a few different ways.  You can just roll them up and munch on them plain, or you can fill them with either diced fruit, whipped topping, peanut butter, or even the avocado chocolate pudding we made last week!  That’s how I like them.

OK, that’s it for now.  I hope you enjoy them.  Let me know how they turn out!

Stay Fit Forever!

Tony