Rosemary Chicken Skewers with Sauce

rosemary-chicken-skewers-with-sauce-fore296INGREDIENTS

  • 8 bamboo skewers
  • 2 lbs boneless, skinless chicken breasts, cut into 2-inch pieces
  • 3 tablespoons plus 1 tsp olive oil, divided
  • 2 tablespoons minced fresh rosemary
  • 1/2 cup low fat plain yogurt
  • Juice of 1/2 lemon
  • 1 tablespoon finely chopped fresh mint, plus one spring for garnish (optional)
  • 2 cups cooked brown rice (optional)

PREPARATION

  1. Soak bamboo skewers in water about 30 minutes. In a bowl, combine chicken, 2 tbsp olive oil, rosemary and salt and pepper. Toss to coat. Heat an indoor grill pan to medium-high, and coat with 1 tbsp olive oil. (You can also use an outdoor grill.) Thread chicken pieces onto skewers. Cook skewers on grill pan or grill, turning occasionally, until cooked through, about 15 minutes. In a bowl, stir together yogurt, juice, mint and remaining 1 tsp olive oil. Top chicken skewers with yogurt-mint sauce. Garnish with fresh mint, if desired, and serve with brown rice, if desired.

Nutrition Facts

370 calories per skewer, 15 g fat (3 g saturated), 3 g carbs, 0 g fiber, 54 g protein

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10 Minute Workout

kick starterKick-Starter

Lie face-up with legs together, raised toward ceiling, feet flexed, hands behind head, elbows out, shoulders lifted. Lower left leg until it hovers above floor (as shown). Return to start. Repeat with right leg for 1 rep. Alternate sides for 30 seconds 3 times. Target: abs

tense relaxTense/relax

Lie face-up with arms extended overhead, palms up. Contract abs and draw knees toward chest as you lift upper back off floor and grab soles of feet with both hands (as shown). Hold for 10 seconds. Return to start; repeat. Do 15 reps. 3 set. Target: abs

namaste side bendNamaste Side Bend

Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps 3 sets.

67% better than a crunch at activating your lats, which pull in your waistline

Tuscan Bean Spinach Soup

tomato and spinachIngredients

• 29oz tomatoes, diced, with garlic & onion, canned, 2-14 1/2 ounce cans, undrained
• 14 1/2oz fat free reduced sodium chicken broth, 1-14 1/2 ounce can
• 2tsp sugar
• 2tsp dried basil, leaves
• 3/4tsp Worcestershire Sauce, low sodium
• 15oz unsalted canned navy beans, 1-15 ounce can rinsed and drained (or other small white beans)
• 3oz fresh baby spinach (or chopped spinach leaves, stems removed)
• 2tsp extra virgin olive oil

Directions

1. Combine tomatoes with juice, chicken broth, sugar, basil, and Worcestershire sauce in Dutch oven or large saucepan; bring to a boil over high heat. Reduce heat and simmer, uncovered, 10 minutes.
2. Stir in beans and spinach; cook 5 minutes longer or until spinach is tender.
3. Remove from heat; stir in oil just before serving

10 Minute Workout

competition sit upCompetition Sit-up

Lie face-up with legs straight, arms extended overhead on ground. Engage abs and sit up, bending knees as you reach hands to toes (as shown). Return to start; continue for 1 minute. Targets: abs, hips (see how many you can do in 3 minutes)

side bend twistSide Bend Waist

Start in side plank on right, left foot staggered in front of right for balance. Extend left arm above head. Sweep left arm under stomach, twisting torso until face down (as shown); return to start. Do 12 reps 3 sets; repeat on opposite side.

28% better than a crunch for sculpting your sides

Beggar Planksbeggars plank

Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps 3 sets. Targets: transversus and rectus abdominis, obliques

Pick Wisely

pick wiselyMorning Inspiration….When you are moving and everything is going so smoothly God is working…anyone who is not suppose to be with you while you are moving and shaking God will remove those out of your life. He only wants the best people around you while your are doing the work that God has in store for you.

In the words of iamrennyren…Life is casting call and your auditioning for the star roll and the world is your biggest critic. When things are going well your supporting cast (others in your life) are giving you the performance of a life time. During this time is when you should ask God to reveal the hear of others cause some are not in it for all the right reasons. Just cause someone is good to you, doesn’t mean they’re good for you….Be not deceived: evil communications corrupt good manners. 1 Corinthians 15:33

Seared Cod with Pineapple Slaw

pineapple slawIngredients

1 1/2 pounds cod, filet
2 limes, juiced
1/2 cup red onion, julienne
1 bunch cilantro, chopped
2 cloves garlic, minced
3 Serrano chili, julienne
2 cups pineapple, julienne
1 teaspoon pineapple juice
1 1/2 cup jicama, julienne
1/2 cup red bell pepper, julienne                                                                                               salt and pepper to taste
3 tablespoons canola oil
Cilantro, leaves for garnish

Directions

Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl.

Season to taste and set aside to marinate for at least 15 minutes.

Cut fish into 4 ounce portions and season with salt and pepper to taste.

Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side, flip the presentation side up and finish it in the oven for about 5 to 7 minutes.

For service, place one portion of the fish on the center of a plate and add the pineapple slaw.  Drizzle some of the sauce over the dish and garnish with cilantro leaves.

Serve the fish warm or hot and the slaw at room temperature.