2 cups Arugula
1 Flank Steak
1 tbsp olive oil
1/2 cup sliced red onion
1/2 cup crimini or shitake mushrooms
1/2 tsp each: garlic powder, onion powder, ginger, chili powder, paprika and cayenne
1 tsp brown sugar/Splenda blend
1 tbsp low sodium soy sauce
Salt and pepper, to taste
Balsamic vinegar to drizzle over salad
In a large Ziploc bag, combine garlic powder, onion powder, ginger, chili powder, paprika, cayenne pepper, soy sauce, and brown sugar. Shake thoroughly to mix well.
Add flank steak to bag and make sure rub thoroughly covers steak. Allow to marinate for 15 minutes.
Place sliced onions and mushrooms in tin foil and drizzle with olive oil, salt, and pepper.
Grill steak to desired temperature. Place veggies on grill for about 5-10 minutes, or until caramelized.
Top arugula with veggies, sliced steak, and drizzle with balsamic vinegar.
Muscle Building Pro Meal
12 oz boneless, skinless chicken breast
1 tsp honey
1 tsp orange
1 tsp lemon juice
Preheat oven to 375 degrees F.
Coat a baking pan with Pam spray and then place chicken in pan.
In a separate bowl, combine honey, orange juice, and lemon juice. Pour over chicken.
Cover pan with tin foil and bake for 10 minutes.
Remove pan from oven to flip chicken, and then return it to the oven for another 10-15 minutes.
For a full meal, pair chicken with green vegetables and, depending on your carbohydrate needs, a starch.
Singapore Chicken Rice
2 Chicken breasts
1 cucumber peeled and sliced
1 cup brown rice
1 cup low sodium chicken broth
1/4 cup freshly chopped garlic
1/4 cup freshly sliced ginger
1/2 tbsp sesame oil
3 tbsp low sodium soy sauce
Sriracha or Chili Paste to taste
Prepare brown rice with 1 cup chicken broth and 1 cup water; add half of the sliced ginger to rice while it cooks.
Bring water in a cooking pot to a boil, reduce to a low rolling boil and add chicken breasts. Cook for 8 minutes or until done.
Heat a saute pan over medium heat and add sesame oil, fresh garlic, and remaining ginger.
Stir continually until garlic begins to crisp. Add soy sauce.
When chicken is done, cut it into bite-sized pieces.
To serve, put 1/2 cup of brown rice, 4 oz diced chicken, and 1/4 of sliced cucumber in a bowl. Top with garlic mixture.
For added spice, top with Sriracha or chili paste.
Chicken Veggie Stew
This chicken stew is loaded with antioxidants and micronutrients. It makes a great meal choice any night of the week. You can also make a massive batch and freeze some to eat later!
2 tsp. Olive Oil
1 cup finely chopped Onion
4, 3 oz. Chicken Breasts, sliced
2 cups diced zuccini
1 cup chopped Carrots
1 cup diced Red Pepper
1 cup diced Yellow Pepper
1 cup diced green pepper
1 cup diced Mushrooms
3/4 tsp. dried oregano
2 cloves Garlic, minced
2 cups white beans
2 cups Low-sodium Chicken Broth
Heat the oil in a large pan.
Once bubbling, add in onions, carrots, mushrooms, and peppers along with garlic; saute for 3-5 minutes.
Next, add in chicken and continue to cook for 4-5 minutes.
Add remaining ingredients to the pan and reduce to low heat, covering and simmering for 30 minutes.
Tomato Basil Halibut
This rustic take on halibut is a great dish for a cozy dinner in. The olives provide a good dose of heart-healthy fats while the tomatoes provide plenty of antioxidants to keep you in top health.
12 oz Halibut, cut into pieces
1 tbsp olive oil
1 onion, sliced
1 Orange Pepper, thinly sliced
1/4 cup black olives
3 cups diced tomatoes, not drained
salt and pepper to taste
1/4 cup freshly chopped basil
2 large sweet potato, cut into cubes
Begin by stabbing the sweet potatoes and then baking for 45 minutes until just about finished.
Heat the olive oil in a skillet over medium heat. Add the pepper and onion and cook for 4-5 minutes.
Add in the olives, tomatoes, and sweet potatoes along with fish. Cover and simmer for 10-15 minutes. Serve immediately.