Lean Images News » Healthy Recipes

Jasmine brown rice w/ red beans by round rock personal trainer

LeanImages — Mon, 25 Apr 2011 00:10:19 +0000

Using 2.5 c of low sodium broth to 1 c of jasmine brown rice, cook til done.

in a large wok, spray pam and 2 tbsp healthy oil.
saute 2 gloves of shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will last all week as your healthy carb

Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

LeanImages — Tue, 29 Mar 2011 18:47:34 +0000

Portion Size Estimates

Here’s a fast and simple way to know if you’re really eating a single portion.

Carbohydrates

What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
Portion Size: A fistful is equal to one serving of carbs (this will increase if you’re training intensely).

Protein

What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef.
Portion Size: A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 – 1 gram per pound of body weight per day)

Fat

What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar.
Healthy fats include olive oil, avocado and nuts.
Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

Baby Spinach Goat Cheese Omelettes

LeanImages — Mon, 07 Mar 2011 18:52:08 +0000

2- 1 oz slices whole grain bread
4 tsp raw honey

Omelettes:
2 Large eggs
5 egg whites
1/4 c skim milk
2 tsp safflower oil and /or spray pam

Fillings:

2 C baby spinach
4 scallions finely chopped
1/2 tsp rosemay
2 oz goat cheese crumbled
1/4 tsp sea salt

in med bowl, whisk eggs & milk. Heat1 tsp oil in non stick pan. use spray pam if more coating is needed

cook eggs, flip when one side is cooked … add filling, fold

cut in half.. makes 2 servings.

toast bread
season eggs with pepper for taste

What’s for dinner? Eating clean

LeanImages — Mon, 17 Jan 2011 01:58:15 +0000

4-5 Oz of baked chicken breast, 1/2 cup of brown rice, and 1 cup of cooked spinach.

Season chicken breast and bake with 1/2 quality chicken broth

cooked brown rice with quality chicken broth and poultry seasoning

Stirfry 2 pounds of spinach with 1 tbsp coconut oil and 2 tsp of water as needed.

Men increase portion sizes

Stirfry Red Cabbage

LeanImages — Sat, 01 Jan 2011 23:45:11 +0000

In a wok or large skillet, 1 tbsp coconut oil and 1/2 tbsp olive oil, heat, minced garlic.

slice red cabbage thin and pull it apart

when oil is hot, toss cabbage in. stir every min or so, if needed add 1 tbsp water. cover.

cooks in 5 to 7 minutes. It should be soft.

June’s Tuna Salad

LeanImages — Sun, 13 Jun 2010 20:17:22 +0000

24 oz can white tuna
1/2 apple diced
3 celery stalks diced
1/3 c FF sour cream
2 tbsp low fat mayo

Mix well.

can add onion, pepper, salt and pepper for taste

I like an open face sandwich with small bread, tomatos and 1/2 to 3/4 c of tuna salad

Turkey Chili

LeanImages — Sat, 22 May 2010 01:38:36 +0000

6 servings

lean ground 1% turkey 16 ounces

2 can low sodium tomato Soupundiluted, 10-3/4-oz

Beans, black, canned, 15.5-oz can 1 can

96% Beef, ground, extra-lean, 3 ounces

Garlic, raw, average cloves (1/9 oz) 1/2 piece

Chili powder, regular, 1/11 oz per teaspoon 8 tsps

cook turkey and beef, than put in blender to grid fine. add garlic, soup, beans, spices

and cook 30 to 45 min on low heat, covered.

Nutrient Profile for One Serving: 250 calories based on 6 servings

Calories from… Prot 41%, Carb 40%, Fat 18%

Stirfry brocolli

LeanImages — Sun, 16 May 2010 22:58:05 +0000

this is what i consider 4 to 5 servings of a vegetable….. it will last me 5 meals for the week

it is about 3 to 4 pounds of brocolli crowns

Stirfry Shrimp & Green Beans

LeanImages — Sun, 25 Apr 2010 22:33:06 +0000

get about 1 to 2 lbs of green beans.
clean, dice
with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic
get hot and add beans.
cover, stir every min, add tsp of water as needed.

when almost done, add 1 lb of cleaned shrimp..
cook hot, toss, cover, toss, cover..

enjoy!

Shrimp Barley Soup… Yumm..

LeanImages — Sat, 17 Apr 2010 22:43:04 +0000

1 tsp olive oil
1/2 chopped onion
1/4 tsp cayenne pepper
3 cloves garlic, peeled
4 cups reduced-sodium chicken broth
1 stalk celery, diced
1…bay leaf
1/4 tsp thyme
1/2 c canned red kidney beans, rinsed and drained
16 large shrimp, peeled, deveined and tails removed
1/3 cup pearl barley

1.ln a heavy soup pot, heat olive oil over medium-high heat.
Saute onion, garlic and celery until soft and fragrant, approximately
5 minutes.

2. Stir in bay leaf, thyme and cayenne pepper. Stir in chicken broth
and bring to a boil. Add barley and cover pot. Cook over medium low
heat for 45 minutes, until barley is cooked through.
Removed bay leaf and garlic; discard .

3. Add beans, stir in shrimp and cook for 3 or 4 minutes until shrimp
are opaque and cooked through. Divide soup among four bowls,
allowing four shrimp per serving.

I added some chicken breast and brocolli to this recipe

~ energy with more iron – a key nutrient that adive women can’t live without.