minutes

Creamy Cajun Chicken & Potato Soup Total Time: 1hr 30m Servings: 6 (About 1 cup each) Ingredients: 1/4 cup unsalted,fat-free butter 1 onion, diced 3 carrots, peeled and diced 2 stalks celery, diced 1 teaspoon dried thyme 1/4 cup all-purpose flour 3...

Potato-Horseradish-Crusted Mahi-Mahi Simple yet special enough to serve for company - even when you're in a hurry. 4 servings Total Time: 25 minutes Ingredients 1 cup precooked shredded potatoes 1 shallot, finely chopped 1 tablespoon prepared horseradish 1...

Scallop Piccata on Angel Hair Total Time: 35 minutes Servings: 4 (1 1/2 cups each) Ingredients: 1 pound dry sea scallops, tough muscle removed 1/4 teaspoon salt substitute 1/4 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil 8 ounces whole-wheat angel hair pasta 1/2 cup...

MISO GLAZED SCALLOPS & WHOLE WHEAT SPAGHETTI Total Time: 30 Minutes Servings: 4 Ingredients: 8 ounces whole-wheat spaghetti 3 tablespoons white miso, (see Ingredient notes) 2 tablespoons mirin, (see Ingredient notes) 2 tablespoons rice vinegar 2 tablespoons canola oil 1 teaspoon minced...

Two a Day Training in the Weight Room Part 2 By Lyle McDonald Ok, so in Two a Day Training in the Weight Room Part 1, I talked a little bit about the sports history of two-a-day training along with some of the potential benefits (and drawbacks) of training twice daily. And while my focus...

Tilapia Corn Chowder 6 servings, about 1 1/4 cups each Total Time: 45 minutes Ingredients 2 ounces bacon, (about 2 slices)-Turkey bacon for less fat 1 teaspoon canola oil 1 stalk celery, diced 1 leek, white part only, halved lengthwise, rinsed and thinly sliced...

Mexican Chicken and Rice Prep time: 40 minutes Ingredients: 2 6 oz. chicken breasts without skin 2 oz. Jalapeno Jack soy cheese 1/4 c. bread crumbs 8 oz. canned tomato sauce 1 1/2 tsp. cumin 1 1/2 tsp. chili powder 1 tsp. cilantro 2 garlic cloves...

Healthy BBQ Ribs Ingredients: 1/4 cup chili powder 1 tablespoon garlic powder 2 teaspoons ground cumin 1 1/2 teaspoons dried oregano 1 1/2 teaspoons dried thyme 3/4 teaspoon hot dry mustard 3/4 teaspoon salt substitute 1/4 teaspoon black pepper 1/8...

CORE STRENGTHENING EXERCISES William_Steinset Beginner Set 1: Front plank 1 minute Set 2: Right side plank, 30 seconds Set 3: Left side plank, 30 seconds Set 4: Front plank 1 minute Intermediate Set 1: Front plank TILL FAILURE Set 2: Right side plank, 1 minute Set 3: Left side plank, 1...

F.I.S.T. Lean Enchiladas Serves 8 Total time: 20 minutes INGREDIENTS 1 cup frozen chopped onion 1/2 cup frozen chopped green bell peppers 1 Tbsp. canola oil 4 oz. fat-free chicken broth 1 cup grated zucchini (about 1 small zucchini) 2 cups shredded, cooked skinless chicken breast 2 Tbsp...

Pumpkin/Chocolate Chip Cookies Total Time: 15 Minutes Servings: 10 Ingredients: 1/2 Cup canned pumpkin 2 scoops of Vanilla Protein Powder 1/2 Cup of rolled oats 1 1/2 cups of Greek Yogurt 2 Tbsp of natural Honey 1/2 Tsp of Vanilla Extract 1/4 Tsp of Cinnamon 2 Tbsp of Hershey's Dark...

Roasted Pork Tenderloin with Mustard Sauce Serves: 6 Preparation time: 15 minutes Cook time: 15 minutes Ingredients 1 large apple 1 1/2 lb pork tenderloin 1 large white onion, diced 1 Tbsp extra virgin olive oil 2 Tbsp apple cider vinegar 2 Tbsp coarse mustard ( I use spicy stone...

F.I.S.T. Chicken Breasts w/ Red Wine Sauce Ingredients: 1 1/2 lbs of Boneless,Skinless Chicken Breasts 1/2 Tsp of Black Pepper 2 tbsp canola oil 1 yellow or white onion, sliced 1 clove garlic, minced 1⁄2 cup (4 ounces) red wine One 14.5-ounce can stewed tomatoes,with liquid 1 tbsp...

14 New Muscle Foods February 11, 2015 Bok Choy Like broccoli, this leafy vegetable has a crunch—and less than half the calories and carbohydrates of its cruciferous cousin. Separate, wash, and dry the leaves of one head of baby bok choy. Heat a tablespoon of olive oil on medium high. Saute...

Chicken Parmesan Sub 4 servings Total Time: 30 minutes Ingredients 1/2 cup all-purpose flour 1/2 teaspoon salt substitute 1/2 teaspoon freshly ground pepper 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts), (2...

F.I.S.T. LINGUINE W/TOMATOES,SPINACH & CLAMS Total Time: 25 Minutes Servings: 4 Ingredients: 12 ounce high protein linguine 1/4 cup olive oil 6 clove(s) garlic, finely chopped 1/2 teaspoon(s) crushed red pepper flakes 1 can(s) (14 1/2-ounce) whole peeled...

Turkey London Broil With Steamed Veggies Ingredients: 1 1/2 - 2 lbs. turkey breast half - often known as a Turkey London Broil 2 big garlic cloves, peeled and pressed or chopped finely 1/3 cup red wine vinegar 2 tbls. freshly ground black pepper, or black and white pepper mixed For sauce...

20 min arm bicycle 4 minutes of sit ups (189 reps) 2 minutes of push ups (90 reps) 2 minutes of flutter kicks (120 reps) 1 minute of pull ups (34 reps)

How long before you workout do you eat? What do you consider optimal? 1 hr, 2 hrs, etc.

Steak & Potato Kebabs with Creamy Cilantro Sauce 4 servings Total Time: 40 minutes Ingredients 1/2 cup packed fresh cilantro leaves, minced 2 tablespoons red-wine vinegar, or cider vinegar 2 tablespoons reduced-fat sour cream 1 small clove garlic, minced 1 teaspoon chile powder 1/2 teaspoon...