Fantastic Recipes To Help You Achieve Your Goals

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Recipe: Asian pork tenderloin

 


  • Dietitian's tip: To make this spicy pork tenderloin a meal, serve it with a side of steamed pea pods tossed with sliced water chestnuts, brown rice mixed with dried apricots, and fresh mango and papaya slices. Serves 4

Ingredients

  • 2 tablespoons sesame seeds
    1 teaspoon ground coriander
    1/8 teaspoon cayenne pepper
    1/8 teaspoon celery seed
    1/2 teaspoon minced onion
    1/4 teaspoon ground cumin
    1/8 teaspoon ground cinnamon
    1 tablespoon sesame oil
    1 pound pork tenderloin, sliced into 4 4-ounce portions

Directions

  • Preheat the oven to 400 F. Lightly coat a baking dish with cooking spray.

  • In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.

  • In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.

  • Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 160 degrees (medium) or 170 degrees (well-done).

  • Transfer the pork tenderloin to warmed plates. Serve immediately.

Nutritional analysis per serving

Calories

196

Sodium

57 mg

Total fat

10 g

Total carbohydrate

trace

Saturated fat

2 g

Dietary fiber

0 g

Monounsaturated fat

3 g

Protein

25 g

Cholesterol

74 mg

 

 

 

 

Recipe: Baked chicken and wild rice with onion and tarragon

 


Dietitian's tip: This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly. Serves 6

Ingredients

6 chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
1 1/2 cups dry white wine
1 package long grain and wild rice mix and seasoning packet

Directions

Preheat the oven to 300 F.

Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.

In a baking dish, combine the wine, remaining 1 cup chicken broth, rice and seasoning packet. Let soak for 30 minutes.

Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.

Nutritional analysis per serving


Calories

300

Sodium

300 mg

Total fat

8 g

Total carbohydrate

29 g

Saturated fat

3 g

Dietary fiber

1 g

Monounsaturated fat

3 g

Protein

20 g

Cholesterol

49 mg

 

 

Recipe: Baked salmon with Southeast Asian marinade

 


 

Dietitian's tip: Salmon works well on the grill. After you've wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side.

Serve on couscous with steamed green beans on the side. Serves 2

Ingredients

1/2 cup pineapple juice
2 garlic cloves, minced
1 teaspoon low-sodium soy sauce
1/4 teaspoon ground ginger
2 salmon fillets, each 4 ounces
1/4 teaspoon sesame oil
Freshly ground black pepper, to taste
1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8-teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

Nutritional analysis per serving

 

Serving size: 1 fillet

Calories

310

Sodium

174 mg

Total fat

13 g

Total carbohydrate

24 g

Saturated fat

3 g

Dietary fiber

1 g

Monounsaturated fat

4 g

Protein

23 g

Cholesterol

67 mg

 

 

 

Recipe: Beef fajitas

 

 

Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas divide into two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour. Serves 4

Ingredients

      • 1 tablespoon chili powder
      • 1/2 teaspoon ground oregano
      • 1/2 teaspoon paprika
      • 1/4 teaspoon garlic powder
      • 1/8 teaspoon salt
      • Ground black pepper, to taste
      • 12 ounces beef sirloin, select grade, cut into strips 1/2 inch wide and 2 inches long
      • 1 red onion, cut into strips
      • 1 green bell pepper, cut into strips
      • 4 whole-wheat tortillas, about 8 inches in diameter, warmed in the microwave
      • 1/4 cup shredded sharp cheddar cheese
      • 2 medium tomatoes, diced
      • 2 cups shredded lettuce
      • 1/2 cup salsa

Directions

In a small bowl, stir together the chili powder, oregano, paprika, garlic powder, salt and pepper. Dredge the sirloin pieces in the seasonings, coating completely.

In a nonstick frying pan, cook the sirloin strips over medium heat until slightly pink, about 8 minutes. Add the onion and green pepper strips and sauté until the vegetables are tender, about 5 minutes.

To serve, spread an equal amount of the meat and vegetable mixture on each tortilla. Top each with 1-tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional analysis per serving

 

Serving size: 1 fajita

Calories

307

Sodium

494 mg

Total fat

7 g

Total carbohydrate

32 g

Saturated fat

3 g

Dietary fiber

11 g

Monounsaturated fat

2 g

Protein

34 g

Cholesterol

51 mg

 

 


Shakeology


That is a question that I hear all the time!  ”What is Shakeology?”  Then I hear, “What’s in it?” or “What can it do for me?” 
Well, I hope to answer all of these questions!

First, What is Shakeology?  Simply put, Shakeology is a meal replacement protein shake that is chock-full of healthy nutrients in a low-calorie formula.
OK, but What is Shakeology?  

If we break that “answer” down a little we will get to the answer.

It IS a meal replacement.  Shakeology is designed to replace a whole meal, breakfast, lunch, dinner, a snack.  ANY of those meals.

It IS a protein shake.  Of course, Shakeology has protein in it, because without protein, it would NOT be much of a meal replacement.  Each meal we eat SHOULD have protein in it!

It IS full of healthy nutrients.  This is where Shakeology begins to break away from the rest of the meal replacement protein shakes.  There are over 70 ingredients that make up Shakeology.  Each of these ingredients IS HEALTHY and will be used by your body!  Shakeology is a primer and supporter of the body for you to achieve your goals!

It IS low-calorie.  Another really cool aspect of Shakeology is that it is NOT full of fillers or nasty things AND is low calorie, only about 150 calories per serving.  Because of this, it can be used for weight loss.  Shakeology is a tool that can be used for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health.

I want to try Shakeology myself RISK FREE!

What’s in it?

As I mentioned above, after asking “What is Shakeology?” the next most asked question is “What’s in it?”

Well, Shakeology contains over 70 ultra high-quality ingredients.

The good news is that with all of these awesome ingredients, it’s good for you (actually it’s good for everyone) because most of us have a diet that is deficient in some of the key nutrient groups packed into just one Shakeology serving (unless of course, you eat a variety of superfoods for every meal):

  • Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.  (FYI, for the VEGAN Tropical Strawberry Shakeology, whey is NOT used.  Instead, it is fermented brown rice protein.)
  • Lots of vitamins and minerals that support optimum health.
  • Much needed antioxidants that boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.
  • Phytonutrients support immune function and have anti-inflammatory properties. Many phytonutrients have antioxidant properties as well which is pretty cool.
  • Prebiotics support digestive and immune health.
  • Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.  This also helps those with lactose intolerance.  (Start with 1/2 servings and work up to 1 full serving.)

OK, I’ve answered “What is Shakeology” and “What’s in it?”.  Let’s move onto the good stuff!  ”What can it do for me?”

I want to try Shakeology myself RISK FREE!

What can it do for me (you)?

What is Shakeology?  The EASY button! 
What’s in it?  GOOD STUFF!
Well, what can it do for you?

Shakeology can help you:
- Lose weight
- Reduce cravings
- Increase energy and stamina
- Promote healthy digestion and regularity

Proven results
Shakeology has done these 4 things for not only me and my family, but for thousands of people across North America!  

Shakeology, along with regular exercise and a balanced diet, has reduced my total cholesterol, reduced my blood pressure, and gotten me healthier! 

I hope I answered “What is Shakeology?”, “What’s in it?”, and “What will it do for me?”