March 11, 2007

Baked Lamb Chops

Posted in recipes at 9:56 pm by virtualhealthyliving

Ingredients:-3 eggs

-3 teaspoons worcestershire sauce

-12 (5.5 ounce) lamb chops

-2 cups of dry bread crumbs

Instructions:

Preheat oven to 375 degrees F (190 degrees C). In a medium bowl, combine the eggs and the worchestershire sauce: stir well. Dip each lamb chop in the sauce and then lightly dredge in the bread crumbs. Then arrange them in a 9×13- inch baking dish.

Bake at 375 degrees F for 20 minutes, turn chops over, and cook again for 20 more minutes or to desired doneness.

Feeds family of 4-6.

Nutrition Facts: amount per serving: calories-181, Fat- 4 grams, cholesterol- 106 mg, and sodium- 400 mg.

March 8, 2007

Toe-Touch Crunch

Posted in workouts at 8:05 pm by virtualhealthyliving

Work your abs, and tighten your thighs with this exercise.

step 1

1) Lie on your back, with arms extended behind head, knees bent with toes touching the floor

2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.

3) Alternate, bringing right arm up to touch left toe.

4) Keep the non-moving leg firmly on the floor.

5) Repeat for 10 reps; build to 25 reps

step 2step 3

March 7, 2007

Spicy Sea Bass in a Flash

Posted in recipes at 11:24 pm by virtualhealthyliving

Ingredients:

-2- 6 oz fillets of sea bass, cod, or other firm white fish

-1 small onion, sliced

-1/2 cup pitted, chopped green olives

-1 12 oz can whole peeled tomatoes

-1/2 Tbsp olive oil

-Salt and pepper

-1/2 cup white wine

-2 cloves garlic, minced

-1 tsp crushed red pepper

How to Make it:

1 Heat a large saute pan over medium-high heat. Add the olive oil. 2 Season the fish with sal and peper. When the oil is hot, add the fillets flesh side down and cook for 3 minutes, until a crust has formed. Remove the fish from the pan and set aside. 3 Add the wine and onion to the pan and cook for 3 minutes. Add the olives, tomatoes, garlic, and red peppers and cook for another 3 minutes. Season with salt and pepper. 4 Return the fish to the pan. Baste the fillets with the simmering tomato sauce. Cook until the flesh flakes with gental pressure (5 to 7 minutes). Makes 2 servings.

Per Serving: 400 calories, 35 grams of protein, 13 grams of carbohydrates, 19 grams fat (2 g saturated),2 g fiber, 990 milligrams sodium.

Lemon Herb Chicken

Posted in recipes at 3:45 am by virtualhealthyliving

Ingredients:

2 Tbsp + 4 tsp olive oil

-2 large chicken breasts

-juice and zest of one lemon

-1/2 c each fresh parsley, mint, and basil.

-1/2 c white wine

How to make it:

Heat 2 Tbsp olive oil in an ovenproof skillet on high. place the chicken in the skillet and sear for 2 minutes per side. while the chicken cooks, put the remaining 4 tsp oil, along with the lemon juice, zest, and herbs, into a blender or food processor and pulse until well mixed. Place the skillet with the chicken in a 400*F oven to roast for 8 minutes. remove the skillet from the oven and place the chicken on a plate. Season with salt and pepper, then pour the wine into the skillet,scraping up any brown bits from the bottom of the pan. Addthe herb sauce to the skillet and cook on the stove top for 1 minute, stirring frequently. Pour the saice over the chicken. Makes two servings.

Per serving: 398 calories, 28 grams protein, 6 grams carbohydrates, 24 g fat (4 g saturated), 2 g fiber, 93 milligrams (mg) sodium

March 6, 2007

Get Fit by Jumping Rope

Posted in workouts at 1:40 pm by virtualhealthyliving

jumping ropeJumping rope is one of the best forms of aerobic exercise. It burns a lot of calories, is easy and fun, and can be done at home without expensive equipment.

This exercise has low impact on knees and joints and helps to loosen up your shoulders to release stress. Jumping rope regularly will help you develop coordination and agility.  It targets your calves, thighs, and buttocks. Combine jumping rope with another cross-training program to achieve all-around fitness.

 To get started on this simple exercise, first be sure to buy the right rope! Most people buy a jump rope that is not the correct length for them, making it more difficult to get the most out of this exercise.  You should be able to stand on the middle of your rope, pull both ends up with both hands and they should reach your armpits.

 Now, begin jumping. Keep your shoulders loose, and your upper arms close to your body.  Use your wrists, not your arms to turn the rope. Keep your back straight and stomach pulled in.

 To begin a jumping rope regimen, start with jumping for 3 minutes once a week, then go up to a 4 minute session twice a week. Then keep progressing to a 5 minute session twice a week, finally building up to three 20 minute sessions each week.

March 4, 2007

Roasted Pork Loin with Peppers and Balsamic Onions

Posted in recipes at 11:25 pm by virtualhealthyliving

Ingredients:

-1 pork tenderloin, about 3/4 pound

-1 medium onion, quartered

-1 1/2 C. mixed chopped peppers

-2 cloves garlic, crushed

-1 tbsp extra virgin olive oil

-1 tbsp balsamic vinegar

-Salt and Pepper

Directions:

Preheat the oven to 450 F.  In a baking dish, toss together the pork, onion, peppers, garlic, oil, and vinegar.  Season with salt and pepper.  Bake for 20 to 25 minutes depending on thickness of the tenderloin.  Serve and enjoy.

350 calories, 37g protein, 12g carbss, 17g fat, 2g fiber

Rotisserie Chicken with Roasted Vegetables

Posted in recipes at 11:18 pm by virtualhealthyliving

Ingredients:

-8 asparagus spears

-2 portabello mushroom caps

-1 medium onion, cut in 1/4″ thick rings

-1/2 tbsp extra virgin olive oil

-salt and pepper

-1 rotisserie chicken breast

Directions:

Preheat oven to 400 F. Remove the woody ends of the asparagus by gently bending each stalk until it breaks off.  In a baking dish, toss the vegetables with the olive oil and season with salt and pepper.  Roast for12 to 15 mins., until the vegetables have developed a light brown crust.  Serve veg. with chicken and mixed green salad.

430 calories, 36 grams protein, 18g carbs, 25g fat, 5g fiber

March 1, 2007

Chicken Papadoris

Posted in recipes at 10:16 pm by virtualhealthyliving

 “A delightful chicken recipe with a touch of curry. Serve Chicken Papadoris over cooked rice.”

INGREDIENTS
1/4 cup pine nuts
1/4 cup butter
2 pounds skinless, boneless chicken breast halves, cut into bite size pieces
1 onion, chopped
4 cloves garlic, minced
2 tablespoons soy sauce
1 (14 ounce) can unsweetened coconut milk
1 1/2 teaspoons paprika
1/4 teaspoon ground cumin
1 teaspoon curry powder
2 teaspoons cornstarch
1/4 cup cold water

DIRECTIONS
Heat a skillet over medium-high heat. Add pine nuts, and cook stirring frequently, until evenly toasted. Remove from heat, and set aside.
Melt butter in a large skillet over medium heat. Stir in the chicken, and cook 5 to 10 minutes, until no longer pink and juices run clear.
Stir onion and garlic into the skillet, and cook until tender. Stir in the pine nuts, soy sauce, and coconut milk. Season with paprika, cumin, and curry powder.
In a small bowl, blend the cornstarch and water. Mix into the skillet. Stir constantly until a thick gravy has formed.

NUTRITION INFORMATION
Servings Per Recipe: 8

Amount Per Serving

Calories: 311

Total Fat: 19.9g
Cholesterol: 81mg
Sodium: 369mg
Total Carbs: 5g
Dietary Fiber: 1.2g
Protein: 28.9g

Dandelion Salad

Posted in recipes at 2:42 pm by virtualhealthyliving

Ingredients
-1/2 lb. torn dandelion greens
-1/2 red onion, chopped
-2 tomatoes, chopped
-1/2 tsp. dried basil
-salt and pepper to taste

Directions
In a medium bowl, toss together dandelion greens,red onion, and tomoatoes. Season with basil, salt, and pepper.

Nutrition Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 44

Total Fat: 0.6g
Cholesterol: 0mg
Sodium: 194mg
Total Carbs: 9.3g
Dietary Fiber: 3g
Protein: 2.2g

February 28, 2007

Shrimp Fajita

Posted in recipes at 5:02 am by virtualhealthyliving

shrimp fajitas

-1/4 c instant brown rice

-1/2 can black beans, drained and heated

-1/2 tbsp canola or other cooking oil

-1 medium onion, sliced

-Bell peppers, chopped into pieces

-2 cloves garlic, chopped

-8oz shrimp, defrosted

-Cayenne pepper

-1/2 tsp cumin

-salt and pepper

-1/2 avacado, thinly sliced

-1 whole wheat tortilla, warmed

Directions: Cook the brown rice according to the directions on the box. Then add the black beans. Heat the oil in a large saute pan over high heat.  Add the onion slices, the bell pepper pieces and the chopped garlic, and cook 5 to 7 minutes, until vegetables begin to brown.  Mix in the shrimp and spices and cook for another 3 minutes, until the shrimp are pink and firm. Serve with rice and black beans, with the avacodo and all wrapped in the tortilla.

602 calories, 42 g protein

71 g carb. , 22.5 g fat

15 g fiber

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