Personal Health Intiative Training

Archive for July 14, 2011

Yummy Clean Eats!

Don’t get bored with your chicken and broccoli. I found an article¬†in Muscle and Fitness Hers Magazine for some cool eats. So if you feel like you are falling off the eat clean wagon, check these out!

Gal Slam Quick Breakfast (1 serving)

1 slice of Ezekial 4:9 bread

1 tbsp reduced fat ricotta cheese

1 slice of extra lean deli turkey meat

1/4 cup of egg whites

1 tbsp of unsweetened almond milk

1 tbsp of sugar-free maple syrup (optional…I don’t need syrup)

1/3 cup of nonfat Greek yogurt

Smear ricotta cheese on top of toasted bread. Mix eggs and milk in a cup and microwave for 30 seconds, (til cooked) smash with fork. Place eggs, and turkey on top of toast. Top with greek yogurt and syrup if you like! 209 Calories! 1 gram of fat (saturated) 390 mg of sodium, 3 grams of fiber, 3 grams of sugar, 25 grams of protein, 16 grams of cholesterol.

Sweet Potato Chicken Chili (5 servings)

1 can of kidney beans

1 lb of sweet potatoes peeled and cubed

2 cloves of garlic (or just use garlic powder)

5 oz of onions, chopped

1 and 1/2 cups of reduced sodium chicken broth

10 oz of cooked, cubed, chicken

2 tsp of Worcestershire sauce

2 tsp of ground cumin

1 tbsp chili powder

1/8 tsp of chipotle chili powder

1 cup of frozen corn (optional….you can try green veggies)

Preheat¬†oven to 350 degrees, Bake sweet potatoes after cutting and peeling them for about 25 Saute onions in a lightly oiled pan and add garlic and seasonings. Take half of the can of kidney beans and puree. Take the remaining kidney beans along with pureed ones and add to seasoning mixture along with all other ingredients, ….stir and simmer while covered for 30 minutes or till you liking.

251 Calories, 2 grams of fat, 52 mg of cholesterol, 627 mg of sodium, 37 grams of carbs, 7 grams of fiber, 7 grams of sugar, 20 grams of protein.

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