Workout Wise

squat“The best lower body workout: The squat targets your glutes, quadriceps, hamstrings, calves and core. It can’t get much better than that!” - Brooke Henderson, APRN-C

Follow Brooke on Instagram @brookehendersonofficial for workout tips and tricks!

 

 

 

 

 

Sloppy Joes

Sloppy Joes“Kids and adults alike love this little sweet-savory sloppy joes recipe. Keep the meat mixture warm in a slow cooker set on low. Carrots and vegetable chips make great sides.”

Yield: 12 servings
Serving size: 1 sandwich

Ingredients:

  • ¾ cup chopped onion
  • 1/2 cup chopped green bell pepper
  • ¾ pound ground round
  • 2 cups no-salt-added tomato sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon prepared mustard
  • 1 teaspoon chili powder
  • 2 teaspoons Worcestershire sauce
  • ½ teaspoon salt
  • ½ teaspoon sugar
  • ½ teaspoon dried oregano
  • ⅛ teaspoon black pepper
  • 12 (1 ½ - ounce) rolls, split

Directions:

  • Heat a large nonstick skillet over medium heat. Add first 3 ingredients; cook until beef is browned, stirring to crumble. Stir in tomato sauce and next 8 ingredients (tomato sauce through black pepper); reduce heat to medium-low. Cover and cook 15 minutes, stirring occasionally. Spoon ¼ cup beef mixture over bottom half of each bun. Cover with top halves.

Totals per serving:
Calories: 202
Carbohydrates: 27g
Fat: 6.2g
Protein: 10.2g

http://www.myrecipes.com/recipe/sloppy-joes-3
Jean Kressy, Cooking Light
JANUARY 2004

Three-Cheese Veggie Pizza

Three-Cheese Veggie Pizza“Use this cheese pizza recipe as a template, and vary the cheeses and vegetables to make your own creations. Allow the pizza to stand five minutes before slicing to allow any liquid on top time to be reabsorbed into the toppings so the crust won't get soggy.”

Yield: 6 servings
Serving size: 1 slice

Ingredients:

  • 2 teaspoons olive oil
  • ¼ teaspoon freshly ground black pepper
  • 2 garlic cloves, minced
  • 1 (8-ounce) package presliced mushrooms
  • 1 cup marinara sauce
  • 1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
  • ½ cup (2 ounces) shredded part-skim mozzarella cheese
  • ½ cup (2 ounces) shredded fontina cheese
  • ¼ cup (1 ounce) grated fresh Parmesan cheese
  • ¾ cup sliced bottled roasted red bell peppers
  • 1 tablespoon capers, rinsed and drained
  • 4 drained canned artichoke hearts, thinly sliced

Directions:

  1. Preheat oven to 500°.
  2. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add black pepper, minced garlic, and mushrooms; sauté for 5 minutes or until mushrooms are tender and most of liquid evaporates.
  3. Spread sauce over the pizza crust, leaving a 1/2-inch border, and top with mushroom mixture. Sprinkle evenly with mozzarella, fontina, and Parmesan cheeses. Top with roasted red bell peppers, 1 tablespoon capers, and artichokes. Bake at 500° for 10 minutes or until cheese melts and begins to brown. Let pizza stand for 5 minutes before serving.

Totals per serving:
Calories: 345
Carbohydrates: 42.2g
Fat: 11.5g
Protein: 17g

http://www.myrecipes.com/recipe/three-cheese-veggie-pizza
Martha Rose Shulman, Cooking Light
JANUARY 2005

Creamy Broccoli-Cheese Soup

Creamy Broccoli-Cheese Soup“We like our version extra chunky, so we only puree about a third of the broccoli mixture in step 3. For a thinner, smoother consistency, add more soup to the blender.”

Yield: 6 servings
Serving size: 1 cup
Total meal cook/prep time: 45 minutes

Ingredients:

  • 4 cups unsalted chicken stock, divided
  • ½ cup uncooked instant brown rice
  • 1 cup 1% lowfat milk
  • 2 teaspoons extra-virgin olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 1 ¼ pounds broccoli florets, coarsely chopped
  • ¾ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 5 ounces extra-sharp cheddar cheese, shredded and divided (about 1 1/4 cups)

Directions:

  1. Combine 2 cups stock and rice in a small saucepan over medium-high heat; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Remove from heat; let stand 5 minutes. Place rice mixture and milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  2. Heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; cook 30 seconds. Add broccoli and salt; cook 5 minutes, stirring frequently. Add remaining 2 cups stock; bring to a boil. Reduce heat, and simmer 5 minutes or just until broccoli is tender. Add rice mixture; simmer 2 minutes, stirring occasionally.
  3. Place 2 cups soup in blender; process until smooth. Return pureed soup to pan. Add pepper and 4 ounces cheese; stir until cheese melts. Divide soup evenly among 6 bowls; sprinkle evenly with remaining 1 ounce cheese.

Totals per serving:
Calories: 210
Carbohydrates: 17g
Fat: 10.3g
Protein: 14g

http://www.myrecipes.com/recipe/creamy-broccoli-cheese-soup
Sidney Fry, MS, RD, Cooking Light
MARCH 2015

Weeknight Lemon Chicken Skillet Dinner

Weeknight Lemon Chicken Skillet Dinner“It doesn't get much easier, or more satisfying: a complete dinner in one pan in half an hour. Lemon brightens this cozy winter meal.”

Yield: 4 servings
Serving size: 1 chicken breast half and ¾ cup potato mixture
Total meal cook/prep time: 30 minutes

Ingredients:

  • 12 ounces baby red potatoes, halved
  • 1 tablespoon olive oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves, pounded to ¾ -inch thickness
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • 2 thyme sprigs
  • 4 ounces cremini mushrooms, quartered
  • 1 tablespoon chopped fresh thyme
  • ¼ cup whole milk
  • 5 teaspoons all-purpose flour
  • 1 ¾ cups unsalted chicken stock (such as Swanson)
  • 8 very thin lemon slices
  • 1 (8-ounce) package trimmed haricots verts (French green beans)
  • 2 tablespoons chopped fresh flat-leaf parsley

Directions:

  1. Preheat oven to 450°.
  2. Place potatoes in a medium saucepan; cover with water. Bring to a boil, and simmer 12 minutes or until tender. Drain.
  3. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned. Turn chicken over. Place pan in oven; bake at 450° for 10 minutes or until chicken is done. Remove chicken from pan.
  4. Return pan to medium-high heat. Add remaining 2 teaspoons oil. Add potatoes, cut sides down; mushrooms; and 1 tablespoon thyme; cook 3 minutes or until browned, stirring once. Combine milk and flour in a small bowl, stirring with a whisk. Add remaining salt, remaining pepper, flour mixture, stock, lemon, and beans to pan; simmer 1 minute or until slightly thickened. Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender. Sprinkle with parsley.

Totals per serving:
Calories: 342
Carbohydrates: 23g
Fat: 8.6g
Protein: 43g

http://www.myrecipes.com/recipe/weeknight-lemon-chicken-skillet-dinner
Robin Bashinsky, Cooking Light
JANUARY 2015

Page 1 of 11