Zxz Z
personal trainer sports skills corporate youth fitness recipes,food,healthy research,article testimonial,hot bodies exercise,flexibility trainers call,email free consultation friends,links

veggies

Meats

breakfast

breakfastdessertfishmeatsNixMixveggies


Grilled Flank Steak with Mushroom Ragout
flank steak
For the Mushroom Ragout:
2 tablespoons olive oil
2 tablespoons chopped shallots
2 cups sliced mushrooms4-ounce salmon fillets
8 plum tomatoes, quartered and skinned

2 sprigs tarragon, or 1/2 teaspoon dried tarragon
Salt to taste

Freshly ground Pepper

For the Grilled Flank Steak:
2 2/3 pounds flank steak
Salt to taste
Freshly ground Pepper

1. Heat the oil in a skillet over medium heat. Add the shallots and cook until they begin to soften, about 2 minutes.

2. Turn the heat to medium-high, add the mushrooms and saute 2 minutes more.

3. Add the tomatoes, tarragon, salt and pepper. Heat thoroughly. If using canned tomatoes, simmer for 30 minutes to reduce the acidic taste.

4. Adjust the salt and pepper to taste. (This can be made ahead and kept in the refrigerator for up to 2 days.)

5. Generously season the steak with salt and pepper.

6. Preheat the grill.

7. Grill the flank steak for up to 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 to 2 minutes.

8. Slice the steak on the bias.

9. Serve a few slices of the steak with the mushroom ragout spooned over and around the slices.

Serving Size: 1/3 pound of steak with 2 tablespoons of ragout. Serves 8.

Per Serving

     

Calories

335

Carbohydrate

8 g

Fat

12 g

Fiber

2 g

Protein

53 g

Saturated Fat

5 g

Sodium

403 mg

   

Greek-Style Stuffed Peppers
stuffed bell peppers
1 pound lean ground turkey
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 medium zucchini, coarsely grated (about 2 cups)
1 small onion, minced (about 1 cup)
1/2 cup bulghur or instant brown rice
1 egg, lightly beaten
1/2 teaspoon dried oregano
1/2 teaspoon salt
Freshly ground black pepper
3 red bell peppers, halved lengthwise, cores and ribs removed
2 (14 1/2-ounce) cans low-sodium stewed tomatoes, finely chopped
1/3 cup crumbled feta cheese

In a large bowl, combine the turkey, spinach, zucchini, onion bulghur (or rice), egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9x13 in. baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the pappers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutess. Uncover and bake until the meat mixture is completly cooked and the peppers are tender, about 25 mintues longer.

Serving Size: 1 Bell Pepper

Per Serving

     

Calories

210

Carbohydrate

19 g

Fat

6 g

Fiber

6 g

Protein

21 g

Saturated Fat

2.5 g

Sodium

400 mg

   

Three Bean and Beef Chili

1 tablespoon olive oil
1 onion, diced (1 cup)
1 red bell pepper, diced (1 cup)
2 carrots, diced (1/2 cup)
2 teaspoons ground cumin
1 pound extra-lean ground beef (90 percent lean)
1 (28-ounce) can crushed tomatoes
2 cups water
1 chipotle chile in adobo sauce, seeded and minced
2 teaspoons adobo sauce from the can of chipotles
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
1 (15.5-ounce) can black beans, drained and rinsed
1 (15.5-ounce) can kidney beans, drained and rinsed
1 (15.5-ounce) can pinto beans, drained and rinsed


1. Heat the oil in large pot or Dutch oven over moderate heat. the potatoes in a medium saucepan and bring to a boil.

2. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes.

3. Add the cumin and cook, stirring, for 1 minute.

4. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink.

5. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper.

6. Cook, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and continue cooking, partially covered, 20 minutes longer.

7. Salt and pepper to taste.

Serving Size: 10 cups (serves 8, serving size 1 1/4 cup)

Per Serving

     

Calories

295

Carbohydrate

35 g

Fat

8 g

Fiber

10g

Protein

22 g

Saturated Fat

2.5 g

Chicken Pibil

1/4 cup achiote paste
10 cloves garlic,peeled
2 teaspoons cumin seeds
1/4 teaspoon ground cinnamon
1/2 cup freshly squeezed orange juice
1/2 cup freshly squeezed lime juice
1/4 cup red wine vinegar
1 1/2 teaspoons salt
2 teaspoons cracked black pepper
6 bone-in chicken breasts
6 banana leaves (optional), cut into
10-inch squares and toasted over a burner about 2 seconds per side
12 slices tomato
6 slices onion
1 tablespoon unsalted butter
2 medium onions, diced
2 cups chicken stock


In a bowl, mix together cream cheese and spinach. In a separate bowl, beat 2 eggs. Brush sesame seed oil on the bottom of a frying pan. Preheat pan on medium heat, pour in eggs. Cook until able to flip egg. Spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture. Remove from heat, serve.

1. Combine the achiote paste, garlic, cumin, cinnamon, orange and lime juices, vinegar, salt and pepper in a blender. Puree until smooth. Pour into a nonreactive baking pan, add the chicken and turn to coat. Cover and marinate in the refrigerator 2 to 24 hours.

2. Preheat the oven to 375°F.

3. Cut six 16 x 14-inch sheets of heavy-duty aluminum foil. If using banana leaves, place 1 on top of each piece of foil. Center a piece of chicken on each, reserving the marinade. Top each with 2 tomato slices and 1 slice of onion. Wrap and seal the banana leaf and the foil to enclose. Place on a baking sheet. Transfer to the oven and bake 45 minutes.

4. Meanwhile, melt the butter in a medium saucepan over medium-high heat. Sauté the onions until golden brown. Stir in the reserved marinade, bring to a boil and cook, stirring frequently, 5 minutes. Add the chicken stock and cook 10 minutes longer. Reserve.

5. When the chicken is ready, remove from the oven and open the packets. Transfer the chicken, with the banana leaves if using, to serving plates. Pour any excess juices from the pan into the sauce. Pour the hot sauce over the chicken and serve with rice.

Per Serving

     

Calories

214

Carbohydrate

12 g

Fat

6 g

Fiber

2 g

Protein

28 g

Saturated Fat

2 g

Sodium

881 mg

   

Charlie Trotter's Smoked Turkey and Middle Eastern Couscous Salad with Artichokes and Lemon-Chive Vinaigrette

For the vinaigrette:
2 tablespoons lemon juice
2 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
2 tablespoons chopped chives


For the salad:
3/4 cup raw Middle Eastern couscous (toasted Israeli couscous)
2 tablespoons olive oil
1/2 red onion, thinly sliced
1 1/2 teaspoons balsamic vinegar
freshly ground black pepper
1/2 red pepper, sliced into thin strips
1/2 cup cherry tomatoes, halved
1/2 cup canned artichokes, drained and cut into wedges
1/2 cucumber peeled and diced
1/2 cup chopped scallions
3/4 pound smoked turkey breast, sliced into thin strips
salt to taste

For the vinaigrette:

1. In a mixing bowl, whisk the lemon juice and olive oil together. Season with salt and pepper. (This can be done ahead and kept in the refrigerator for 1 day.)

2. Add the chives.

For the salad:

1. Rinse the couscous in a sieve under cold water until the water runs clear. Add the couscous to 3 cups boiling salted water. Simmer over medium heat, stirring occasionally, until al dente, about 12 to 15 minutes. (Check the package directions for more exact cooking times.) Cover, remove from the heat and let stand 10 minutes. All the liquid should now be absorbed. Return the couscous to the sieve and rinse under cold water for about 3 minutes, until cool. Drain and place in a large bowl.

2. Toss the couscous with 1 tablespoon olive oil.

3. Toss the onion with the remaining tablespoon olive oil and the balsamic vinegar and season heavily with pepper. Spread the onion slices evenly on a baking sheet and roast at 375° F until softened and caramel-colored, about 15 to 20 minutes.

4. Toss the couscous with the onion, red pepper, cherry tomatoes, artichokes, cucumber, scallions, turkey and lemon-chive vinaigrette. Season with salt and pepper, and chill in the refrigerator until ready to serve. If the salad is too dry, spritz it with lemon juice and olive oil.

Serving Size: 1 1/2 cups of salad with 1 1/2 tablespoons of vinaigrette

Per Serving

     

Calories

433

Carbohydrate

38 g

Fat

22 g

Fiber

4 g

Protein

21 g

Saturated Fat

3 g

Sodium

1406 mg

   

Aliso Viejo | Anaheim Hills | Corona del Mar | Costa Mesa | Ladera Ranch | Coto de Caza | Emerald Bay | Fashion Island I Foothill Ranch | Fountain Valley | Huntington Beach | Irvine | Laguna Beach | Laguna Hills | Laguna | Mission Viejo | Newport Beach | Newport Coast | Newport | Portola Hills | Rancho Trabuco | Santa Ana | Turtle Ridge | Tustin | Westminster |



Contact OC PRIVATE TRAINING TODAY & add vitality to your body and mind

boot camp,group fitness,exercisehome gym designplay,off-hourfitness,body,toneexercise,flexibility libraryequipmenttestimonialarticles,golf,researchyouth training
footer

-FREE RESOURCES--
Articles
Exercise & Stretch Library
Easy Recipes
Low Price Fitness Equipment
Success & Results PROOF

-PRIVATE TRAINING--
Weight Loss
Muscle Gain
Injury Recovery
Fitness & Tone

-KID'S FITNESS--
Baby Fat Loss
Sports Skills
Groups

----BOOT CAMP---

-SPORTS LESSONS--
Surfing
Rock Climbing
Swimming
Velocity Performance

-LOOK HERE--
Corporate Wellness
Home Gym Building
Intro Offer
Recipe of the Month HOME

-WHO WE ARE--
Free Consultation
Staff
Contact Info
Off Hours PLAY
Our Friends