Daily Dose of Awesomeness

Daily Dose of Awesomeness

Daily Dose of Awesomeness

What Uncle Sam says, goes.

Awesome Eats

Grilled Salmon with Peanut Sauce (Serves 4)
Recipe courtesy of Jessica Marrocco



Ingredients:
(4) 8 oz salmon fillets
1 tbsp olive oil
2 tbsp smooth peanut butter
2 tbsp soy sauce
1-2 cloves garlic, chopped
1/4 cup water
1 tbsp brown sugar
Juice from 1/2 a lemon
1/3 cup green onion, chopped









Preparation:
1. Preheat oven to 350 and bake salmon for 15 minutes. I recommend brushing salmon with additional olive oil before baking.
2. While fish is cooking; put olive oil, peanut butter, soy sauce, garlic, water, brown sugar, and lemon juice in a medium saucepan. Cook over low heat and stir continuously for 5 minutes, or until mixture begins to simmer.
3. Pour sauce over salmon and top with green onions. Serve with a couple of your favorite sides and Enjoy!

Awesome Eats

Tex-Mex Hash Breakfast Casserole

Ingredients

- 1 lb Ground Beef

- 2 Sweet Potatoes, shredded

- 1 small yellow onion, diced

- 6 eggs, whisked

- 2 garlic cloves, minced

- 1 tablespoon bacon fat (or other fat)

- 1 (14  oz) can of Enchilada Sauce

- 1 teaspoon chili powder

- 1/2 teaspoon cumin

- 1/2 teaspoon oregano

- salt and pepper, to taste

Instructions

1. Preheat oven to 450 degrees.

2. Pull out a large skillet or oven proof cooking dish.

3. Place skillet over medium heat, add a tablespoon of fat and then add your minced garlic and diced onion.

4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.

5. Now shred your sweet potato. Use a food processor (recommended) or a grater.

6. When your meat is almost cooked through, add all your spices to the meat and onions and mix to combine the flavors.

7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.

8. Cover and simmer for around 8-10 minutes.

9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.

10. Palce in oven and bake for 25-30 minutes or until eggs are cooked through.

11. Let cool and enjoy.

Awesome Eats

Chicken Artichoke Winter Stew
Courtesy of Meriam Ahari


Ingredients:
- 20 oz. boneless skinless chicken breast
- 1 can low-sodium diced tomatoes
- 1 can low-sodium stewed tomatoes
- 1 can marinated artichoke hearts
- 6 cups fresh spinach
- 5 tbsp pine nuts

Instructions:
Cut chicken breast into cubes. Saute chicken with artichoke hearts for 10 minutes. Add canned tomatoes and spinach. Simmer for 1 hour. Add 1 tbsp pine nuts to bowl of stew (1 serving about 2 cups). Makes about 5 servings





-Note: Can add 1 tbsp of flaxseed or wheat germ or both to your serving for some added nutrition.

Awesome Eats

Paleo Chicken Cordon Bleu
Found this at CFSCC presents: EAT THIS!


Ingredients:
- 3 medium-large, skinless, boneless chicken breasts
- ham slices, about 6 thin slices (less than 1 oz. each)
- 3 garlic cloves
- 1/4 red bell pepper
- tbsp fresh flat leaf parsley, chopped
- 1/2 cup almond meal
- 2 tbsp dried parsley flakes
- 1 tsp black pepper
- pinch sea salt (optional)
- paprika
                                                                                        - 3 tbsp olive oil




Cooking Directions
- Preheat oven to 350 degrees
- Pound chicken breast thin
- Finely mince garlic, parsley, and about 1/8 cup red bell pepper, then mix together.
- Sprinkle chicken breast with a little black pepper and salt. Then spread the minced mixture over top. Place ham slices on top and put some thinly sliced red pepper over the breast.
- Roll chicken breast up as tightly as possible and secure with toothpicks.
- Dredge rolled chicken breast in almond meal (mixed with parsley flakes, black pepper, and salt). Sprinkle with a little paprika.
- Heat olive oil to medium heat and brown chicken on all sides. When chicken is browned evenly, place in oven and bake for about 30 minutes.

Awesome Eats

If you have the extra time, a chicken potpie is always a delicious meal option. I got this recipe from www.foodnetwork.com.

Light Chicken Potpie 

Ingredients:

For the Crust:

1 cup all-purpose flour, plus more for dusting

1/4 teaspoon baking soda

1/4 teaspoon fine salt

4 tablespoon cold unsalted butter, cut into small pieces

1 large egg

2 tablespoons 2% milk

For the Filling:

2 small russet potatoes

4 1/2 cups low-sodium chicken broth

5 medium carrots, cut into large chunks

1 to 2 teaspoons chopped fresh thyme

2 tablespoons extra-virgin olive oil

1 large onion, finely diced

3 tablespoons all-purpose flour

1/3 cup 2% milk

3 stalks celery, sliced

3 cups shredded rotisserie chicken

1/2 cup fat-free plain Greek yogurt

1 cup frozen peas

1/2 cup minced fresh parsley

Kosher salt and freshly ground pepper

Directions:

Prepare the crust: Pulse the flour, baking powder and salt in a food processor until combined. Add the butter, one piece at a time, pulsing until the mixture looks like coarse meal. Separate the egg; refrigerate the egg white. Beat the egg yolk and milk in a bowl, then add to the food processor, pulsing untilthe dough comes together. Turn out onto a lightly floured surface and gather into a ball. Flatten into a disk, wrap in plastic wrap and chill at least 1 hour.

Meanwhile, making the filling: Preheat the oven to 425 degrees F. Prick the potatoes with a fork and bake directly on the oven rack until tender, about 45 minutes. Cool slightly, then peel and break into small pieces.

Bring the chicken broth, carrots and thyme to a simmer in a small saucepan over medium heat and cook 2 minutes; cover and keep warm. Meanwhile, heat the olive oil in a large pot over medium heat. Add the onion and cook until soft, about 8 minutes. Sprinkle in the flour and stir until lightly toasted, about 3 minutes. Add the milk, celery, potato pieces and the warm broth mixture and simmer until thickened, about 15 minutes. Remove from the heat and stir in the chicken, yogurt, peas and parsley. Season with salt and pepper.

Transfer the filling to a 2-quart casserole dish. Roll out the dough on a lightly floured surface until 1/2 inch thick and slightly larger than the dish. Beat the reserved egg white in a bowl; brush over the dough and season with salt and pepper. Press the dough against the sides of the dish. Place on a baking sheet and bake until the crust is golden brown, 20 to 25 minutes.

Perserving (1 cups): Calories 482; Fat 19g (Saturated 8 g); Cholesterol 137 mg; Sodium 795 mg; Carbohydrate 47 g; Fiber 5 g; Protein 31 g

Awesome Eats

Found this delicious breakfast recipe at www.myrecipes.com. 

Crustless Smoked Turkey and Spinach Quiche

Ingredients

• 4 oz cubed turkey
• 1/2 cup chopped onion
• 1/8 teaspoon freshly ground pepper
• 3/4 cup shredded swiss cheese
• 1 cup fresh baby spinach leaves
• 1 cup fat-free cottage cheese
• 1/2 cup evaporated fat-free milk
• 1/4 cup shredded reduced-fat cheddar cheese
• 2 large eggs
• 2 large egg whites
• 1/2 cup all-purpose flour
• 1 teaspoon baking powder

Preparation

1. Preheat oven to 350 degrees
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; saute 4 minutes or until ham is lightly browned.
3. Sprinkle 1/4 cup shredded swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.
4. Combine remaining 1/2 cup swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350 for 45 minutes or until a knife inserted in center of quiche comes out clean

Wendy McMillan, Longmont, Colorado, Cooking Light, June 2008

Awesome Eats

With the frigid temperatures fast approaching, it's a great time for a delicious soup recipe. I found this one on www.myrecipes.com.


Chili-Spiced Chicken Soup with Spotlight Peppers and Avocado Relish
















Ingredients

Spice blend:

2 1/2 teaspoons chili powder

2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1 teaspoon dried oregano

1 teaspoon cracked black pepper 

1/2 teaspoon kosher salt

Soup:

1 tablespoon canola oil, divided 

1 1/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch-wide strips 

2 cups chopped sweet onion 

1 cup chopped red bell pepper

1 cup chopped green bell pepper

1 cup chopped yellow bell pepper 

1 tablespoon minced garlic 

1/2 teaspoon salt 

2 cups fresh corn kernels

1 (32-ounce) carton fat-free, less-sodium chicken broth

1 (28-ounce) can fire-roasted crushed tomatoes, undrained

2 tablespoons fresh lime juice

Relish:

1/2 cup chopped fresh cilantro

1/3 cup chopped green onions

1 teaspoon grated lime rind

3 ounces queso fresco, crumbled

1 diced peeled avocado

Cilantro sprigs (optional)

Preparation

1. To prepare spice blend, combine first 6 ingredients in a small bowl.

2. To prepare soup, heat 2 teaspoons oil in a large nonstick saucepan over medium-high heat. Add chicken; sprinkle 1 1/2 tablespoons spice blend over chicken. Sauté 8 minutes or until done; cool. Chop chicken; set aside.

3. Heat remaining 1 teaspoon oil in pan over medium-high heat; add onion, bell peppers, garlic, and 1/2 teaspoon salt. Sprinkle vegetable mixture with remaining spice blend; sauté 8 minutes or until vegetables are tender. Stir in chicken, corn, broth, and tomatoes; bring to a boil. Reduce heat; simmer 15 minutes. Add lime juice.

4. To prepare relish, combine chopped cilantro and next 4 ingredients (through avocado).

5. Ladle 1 1/4 cups soup into bowls; top with 1/4 cup relish. Garnish with cilantro sprigs, if desired.

Jamie Miller, Maple Grove, Minnesota, Cooking Light
MARCH 2010

Daily Dose of Awesomeness

Just in time to change this weeks Awesome Eats column.

Daily Dose of Awesomeness

Someone please get this mans diet plan ASAP!

Awesome Eats

Pork Chop Baked with Apple and Sweet Potato

Ingredients:
- 12 oz Boneless Pork Loin
- 1 Sweet Potato
- 1 Apple
- Cinnamon, Salt, and Pepper









Cooking Instructions:
- Preheat oven to 350 degrees
- Thinly slice the Sweet Potato and Apple
- On a large piece of aluminum foil layer sweet potato slices, pork chop, and then apple slices. Then lightly sprinkle with Cinnamon, Salt, and Pepper.
- Wrap well and bake for 40 minutes

Awesome Eats

Shrimp and Chicken Stir Fry with Asian Greens

                                                                                   













Ingredients:
- 3 oz Chicken Breast (cut into strips)
- 3 oz Shrimp (cleaned and tail removed)
- 1/4 cup Water Chestnuts (sliced)
- 2 tbsp Slivered Almonds
- 2 tbsp Green Onions (sliced)
- 1 tbsp Ginger Root (minced)
- 1 tbsp Garlic (minced)
- 2 tbsp Lime Juice
- 2 tbsp Orange Juice
- 1 tbsp Reduced Sodium Soy Sauce
- 2 cups Watercress
- 1 cup Spinach
- 1/2 cup bean Sprouts
- 2 tbsp Sesame Oil                                                                               
- Nonstick Cooking Spray



Instructions:
- Heat pan with Nonstick Cooking Spray over medium heat.
- Add Green Onions, Garlic, and Ginger and saute for 1 minute.
- Add Chicken and Shrimp and stir-fry for about 3-4 minutes.
- Add Lime Juice, Orange Juice, Soy Sauce, Almonds, and Water Chestnuts and bring to a simmer.
- Cook for an additional 2 minutes or until Chicken and Shrimp are fully cooked.
- Remove mixture from pan
- Add Sesame Oil to pan and heat over medium-high heat
- Add the Watercress, Spinach, and Bean Sprouts and saute for 4-5 minutes
- Mix in Chicken and Shrimp mixture, and then remove entire mix and serve.

Awesome Eats

Easy Oven Baked Kabobs

8 oz Chicken (cubed)

8 oz Shrimp

1 Red Onion (cut into wedges)

1/2 cup pineapple (cubed)

1/2 red pepper (cut into bite size wedges)

1/2 green pepper (cut into bite size wedges)

1/2 yellow pepper (cut into bite size wedges)

12 cherry tomatoes 

White Vinegar (3 tbsp)

Olive Oil (3 tbsp)

Pepper

Paprika

Place onto skewer (alternating ingredients) 

Drizzle with white vinegar and olive oil 

Sprinkle with pepper and paprika 

Preheat oven 350 degrees

Place skewers onto baking sheet 

Bake for 20 minutes. 

(makes 2-3 servings)

Awesome Eats

Grilled Salmon Burger

Ingredients:
- 5 oz of Salmon Filet, finely diced
- 1 Celery Stalk diced
- 1/4 Red Onion diced
- 1 tsp Fresh Dill chopped
- 1 Egg White, beaten
- Salt/Pepper to taste





Directions:
- Heat a nonstick skillet, coated in nonstick spray, over medium heat
- Saute the celery and onions until translucent and then allow to cool
- Combine salmon, cooled celery/onion, dill, egg white, salt/pepper and form a patty
- Grill/broil the patty for about 5 to 6 minutes on each side, or until cooked through


Enjoy!

Awesome Eats

Bacon Wrapped Jalapeno Chicken 


Ingredients:
- Olive oil (2 cups)
- Red Pepper Flakes (4 tbsp)
- 4 Garlic Cloves (minced)
- 6 Boneless Chicken Breasts Halves
- 3 Jalapeno Peppers (halved)
- 1 Package of Cream Cheese (3 oz)
- 12 Slices of Bacon







Cooking Directions:
- Place chicken breast, olive oil, red pepper flakes, and garlic in a dish and marinate in the refrigerator for 2 hours. Make sure chicken breast is as flat as possible, it will make it easier to roll later on. If you need to, pound it down.
- If your using the grill, preheat to high heat. If your cooking on the Foreman, plug that sucker in.

- Stuff each jalapeno with cream cheese. Make sure the insides are scooped out of the jalapenos. If you do not want it too spicy, make sure there are no seeds at all.







- Wrap the chicken breast around the jalapeno

- Wrap each chicken breast with 2 slices of bacon. I recommend wrapping each strip in different directions.

- If cooking on the grill, cook for 20 minutes, rotating frequently. If cooking on the Foreman, cook for 12 minutes.
* If you want to bake, instead of grill, place the chicken in the oven for 40 minutes at 350 degrees. Rotate at the 20 minute mark.

- Nothing compliments a meal like some Sweet Potato Fries! If you missed that recipe, click here









*For those on the Paleo Diet, the cream cheese is obviously not Paleo. You can remove it or find a substitute. I personally have not been able to find a suitable substitute but if you figure something out, leave it in the comments section and I'll relay the message. Enjoy!

Daily Dose of Awesomeness

Four grams of protein in a Baby Ruth bar...our prayers have been answered.

Because it really matters how much protein is in a chocolate bar...FAIL!

Slow Carb Diet

When you ask someone what their fitness goals are, the majority of the time they will tell you they want to lose weight.  One of the best diets for fat loss is the Slow Carb Diet, which I read about in The Four Hour Body, by Tim Ferriss.  None of the CAB (Certified Awesome Blog) writers use this diet, but that's just because we have different goals.  This diet is not the best way to get big, build muscle, or get stronger. It is, however, one of the best and quickest ways to lose weight in a healthy way. Here are the guidelines of the diet:

  

Avoid white carbs 

This mean no rice, potatoes, flour, fried foods, breading or bread.  The only exception is within 1.5 hours after training.

Eat as much as you want of these foods

Protein

Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-feed organic beef

Pork

Legumes

Lentils

Black beans

Pinto beans

Vegetables

Spinach

Peas

Asparagus

Mixed vegetables

When eating out ask if you can substitute salad or vegetables for fries or potatoes.  The best fast food that fits this diet would be Mexican food, just ask for vegetables instead of rice. Since white carbs are being eliminated most people find a severe loss of energy when dieting.  Half a cup of rice is 300 calories while half a cup of spinach is only 15 calories.  It takes an ungodly amount of vegetables to equal the calories lost from eliminating the white carbs, that's why the legumes are so important.  

Also many say you should eat 6 or more meals a day.  This is pretty hard especially someone working a 9-5 job or say someone who makes sauce 12 hours a day, 6 days a week (inside joke).  Your metabolism won't be affected unless you deprive your body of calories for at least 24 hours.  Try to eat 4 meals; breakfast, lunch, small snack, dinner.

Don't drink calories

Drink tons of water and as much unsweetened iced tea, tea, coffee (no cream), or other no-calorie/low calorie beverages as you'd like.  No milk, regular soft drinks, or fruit juice.  You can have a glass of wine a day, Tim actually found that this aids sports recovery and fat-loss.

Take one day off per week

Have a scheduled cheat day, try to keep it the same day every week.  Eat ANYTHING YOU WANT. Ice cream, candy, pizza, whatever, go for it.  The spike in calories once a week actually helps you lose weight by making sure your metabolism doesn't get to used to the same amount of caloric intake.  

Once again this is strictly for weight loss.  Remember no diet or fitness plan is perfect.  Can I guarantee this will work for everyone? NO, but people have taken the time to do the research and this is probably your best bet.  Don't take everything you read or hear as gospel.  Ask questions, find the facts.

Dare to be awesome!

Awesome Eats

Italian Meatloaf


Ingredients:
- 1/2 cup onions, diced
- 2 tbsp chicken broth, low sodium
- 2 tbsp garlic, minced
- 1 1/2 pounds ground turkey breast
- 1/2 cup sourdough bread crumbs *You can use ground flaxseed as a Paleo option
- 1/2 cup + 2 tbsp marinara sauce
- 2 tbsp fresh basil, chopped
- 2 tbsp parsley, chopped



Cooking Instructions:
- Preheat oven to 350 degrees
- Saute the onions in the chicken broth until lightly browned
- Add the garlic and cook 5 minutes. Remove from heat and cool slightly
- In a large mixing bowl, combine the onion mixture with the ground turkey, bread crumbs (or flaxseed), 1/2 cup marinara sauce, basil, and parsley
- Form mixture into a loaf and place into a loaf pan
- Brush with remaining 2 tbsp of marinara sauce and bake until cooked through, 30 to 45 minutes
- Drain off fat and let cool 20 minutes

*Makes 2-4 servings

Enjoy!