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Chicken breasts marinated with ginger, garlic and aromatic spices make for a flavourful dinner. This dish tastes better the longer it marinates, so leave it overnight if you can. Serve with our Marinated Chickpea Salad. Stuff any leftovers in a pita pocket for a quick lunch.
- Prep time 30 Minutes
- Total time 2 hours 45 minutes
- Portion size 4
Ingredients
- 1/3 cup (75 mL) Greek yogurt
- 1 tbsp (15 mL) tahini
- 1 tbsp (15 mL) lemon juice
- 2 cloves garlic, minced
- 2 tsp (10 mL) minced fresh ginger
- 1 tsp (5 mL) ground coriander
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) cinnamon
- 1 pinch salt
- 1 pinch pepper
- 1 lb (454 g) boneless skinless chicken breasts
Grilled Vegetables:
- 2 tbsp (30 mL) lemon juice
- 2 tbsp (30 mL) olive oil
- 1 clove garlic, minced
- 1 tsp (5 mL) minced fresh ginger
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 1 pinch cinnamon
- 1 small red onion, cut in 1/2-inch thick rounds
- 1 zucchini, cut lengthwise in 1/2-inch thick slices
- 2 portobello mushrooms, stems and gills removed
- 1 sweet red pepper, seeded and quartered
- 2 tbsp (30 mL) chopped fresh cilantro
Preparation
In bowl, combine yogurt, tahini, lemon juice, garlic, ginger, coriander, cumin, cinnamon, salt and pepper.
Add chicken to bowl; toss to coat. Cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)
Grilled Vegetables: In bowl, combine lemon juice, oil, garlic, ginger, salt, pepper and cinnamon. Place onion, zucchini, mushrooms and red pepper on greased grill over medium-high heat; close lid and grill, basting frequently with lemon mixture, until tender, about 7 minutes. Cut mushrooms in half. Place on platter along with remaining grilled vegetables; sprinkle with cilantro.
Place chicken on greased grill over medium-high heat; close lid and grill, turning occasionally, until no longer pink inside, about 8 minutes. Let stand for 3 minutes before slicing. Serve with grilled vegetables.
This meal is perfect for summer and incorporates fresh seafood into a healthy easy dish.
Photography by Joe Kim/TC Media
Prep time: 25 Minutes
Total time: 25 Minutes
Portion size 2
Ingredients
- 1 tbsp (15 mL) butter
- 2 tsp (10 mL) light-tasting olive oil
- 1 small leek, (white and light green parts only), thinly sliced
- 1/2 cup (125 mL) frozen edamame, thawed
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 4 large sea scallops, (about 8 oz/ 225 g), patted dry
Lemon Cilantro Oil:
- 1 cup (250 mL) packed fresh cilantro
- 1/3 cup (75 mL) light-tasting olive oil
- 1 tbsp (15 mL) grated lemon zest
- 2 tbsp (30 mL) lemon juice
- 1/2 tsp (2 mL) salt
- 1/2 tsp (2 mL) pepper
- 1/4 tsp (1 mL) crumbled saffron threads
Preparation
Lemon Cilantro Oil: In blender, blend cilantro, oil, lemon zest, lemon juice, salt and pepper until smooth, about 2 minutes. Stir in saffron. Set aside. (Make-ahead: Refrigerate in airtight container for up to 5 days; bring to room temperature to use.)
In nonstick skillet, heat half each of the butter and oil over medium-high heat; sautée leek until softened, 5 to 6 minutes. Stir in edamame and half each of the salt and pepper. Remove from pan and keep warm; wipe skillet clean.
In same skillet, heat remaining butter and oil over medium-high heat until foaming. Sprinkle scallops with remaining salt and pepper; sear all over until browned and centres are opaque, 4 to 6 minutes.
Divide leek mixture between 2 small plates. Top each with 2 scallops; drizzle each with 2 tsp of the lemon cilantro oil. Serve immediately.
Tomato Jalapeño Ceviche
Fresh raw fish is cured in citrus juice and combined with flavorful fruits, veggies and herbs for a most spectacular summer seafood ceviche.
Serves: 8
Hands-on time: 25 minutes
Total time: 35 minutes
INGREDIENTS:
- 1 lb boneless, skinless cod fillets, cut into 1/2-inch cubes
- 3/4 cup fresh lime juice (about 6 limes)
- Pinch sea salt or kosher salt, plus additional to taste
- 2 vine tomatoes, seeded and diced
- 1 jalapeño chile pepper, seeded and minced
- 1/2 red onion, diced
- 1 cup loosely packed chopped fresh cilantro
INSTRUCTIONS:
- Transfer serving dishes to freezer to chill.
- In a large stainless steel, glass or ceramic bowl, add cod, lime juice and pinch salt; toss gently to coat. Cover and refrigerate for 20 to 30 minutes, until cod is opaque throughout and springy to the touch.
- Drain and discard lime juice from cod. Return cod to bowl and add tomatoes, jalapeño, onion and cilantro. Season with additional salt and toss gently to combine. Serve immediately in chilled bowls.
Nutrients per serving (1/2 cup): Calories: 56, Total Fat: 0.5 g, Sat. Fat: 0 g, Carbs: 2 g, Fiber: 1 g, Sugars: 1 g, Protein: 10.5 g, Sodium: 63 mg, Cholesterol: 24 mg
This compound move sees the dynamic engagement of the spine, hip, knee, ankle,and elbow - great work out.
Exercise Instructions
Eggs Poached in Spicy Tomato Sauce
Inspired by the Middle Eastern dish shakshuka this comforting vegetarian entrée is perfect for any meal of the day. Serve with whole-grain pita or baguette for dipping.
Photo: Gibson & Smith
Serves: 4
Hands-on time: 30 minutes
Total time: 35 minutes
INGREDIENTS:
- 1/2 tsp olive oil
- 1/2 green bell pepper, seeded and finely chopped
- 1/4 cup finely chopped red onion
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander
- 1/8 tsp ground cayenne pepper
- 2 cloves garlic, minced
- 2 cups jarred unsalted puréed and strained tomatoes (aka passata)
- 2 tbsp fresh orange juice
- 1/2 tsp plus 1/8 tsp sea salt, divided
- 8 medium eggs
- 1/4 cup finely chopped fresh flat-leaf parsley leaves
- 1/4 cup finely chopped fresh cilantro leaves
INSTRUCTIONS:
- In a large, deep skillet, heat oil on medium. Add bell pepper, onion, cumin, coriander and cayenne and sauté, stirring frequently, for 4 minutes. Add garlic and sauté for 1 more minute.
- To skillet, add tomatoes, orange juice and 1/2 tsp salt. Stir to combine and increase heat to medium-high. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes.
- Crack 1 egg into a small bowl or cup. Gently slip egg into sauce, keeping egg whole; repeat with remaining eggs, leaving 1-inch between each. Reduce heat to medium-low and sprinkle remaining 1/8 tsp salt over top. Cover and simmer gently until egg whites are opaque and yolks are firm, 6 to 8 minutes. Top with parsley and cilantro. Carefully ladle sauce and eggs into serving bowls.
Nutrients per serving (2 eggs with Spicy Tomato Sauce): Calories: 178, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 11 g, Fiber: 3 g, Sugars: 7 g, Protein: 13 g, Sodium: 439 mg, Cholesterol: 327 mg
http://www.cleaneatingmag.com/recipes/classics-made-clean/eggs-poached-in-spicy-tomato-sauce/
This challenging curl targets your hamstrings and engages your core.
Bent Knee Side Bridge
Strawberry Cream Pie Parfaits
Photo: Gibson & Smith
Serves: 6
Hands-on time: 15 minutes
Total Time: 40 minutes (plus cooling time)
INGREDIENTS:
- Olive oil cooking spray
- 1 cup white whole-wheat flour
- 1/4 cup almond meal
- 1/4 tsp sea salt
- 2 tbsp safflower oil
- 3 tbsp raw honey, divided
- 1 1/2 cups reduced-fat ricotta cheese
- 1 1/4 lb strawberries, sliced (about 3 cups sliced)
INSTRUCTIONS:
- Preheat oven to 350°F and mist an 8-inch square glass baking dish with cooking spray. In a medium bowl, whisk together flour, almond meal and salt. Add oil and stir until combined. Add 1 tbsp honey and stir until combined. Add 2 tbsp cold water and stir until combined. (NOTE: Mixture will feel sandy, uneven and will contain some larger chunks.) Transfer to baking dish and press into an even layer with your fingers. Bake until edges and bottom are deep golden brown, 21 to 24 minutes. Cool completely in baking dish on a wire rack.
- To a medium bowl, add cheese and remaining 2 tbsp honey. Beat on high speed with an electric mixer until combined. Slide cooled crust out of baking dish onto a cutting board and break into uneven, bite-size pieces.
- Assemble parfaits: To each of 6 parfait glasses or trifle cups, add 2 tbsp crust pieces, 2 tbsp cheese and 1/4 cup strawberries. Repeat layers once.
Nutrients per serving (1 Strawberry Cream Pie Parfait): Calories: 255, Total Fat: 11 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 4.5 g, Carbs: 31 g, Fiber: 4 g, Sugars: 14 g, Protein: 11 g, Sodium: 231 mg, Cholesterol: 20 mg
www.cleaneatingmag.com
Crab Cakes with Creamy Cucumber Sauce
Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes
INGREDIENTS:
- 12 fresh chives, cut into 3- or 4-inch lengths
- 1/2 cucumber, peeled, halved lengthwise, seeded and cut into 3 or 4 pieces
- 2/3 cup plain reduced-fat yogurt (NOTE: Opt for regular yogurt, as the Greek variety is too thick for this particular dish)
- Sea salt and fresh ground black pepper, to taste
- Zest of 1 lemon
- 1 tbsp fresh lemon juice
- 1 lb cooked lump crabmeat, picked over
- 1 1/3 cups whole-wheat panko bread crumbs
- 1/2 cup seeded and chopped red bell pepper
- 5 large egg whites
- 2 tbsp sunflower or safflower oil
- 8 large butter lettuce leaves
INSTRUCTIONS:
- In a food processor, puree chives, cucumber and yogurt. Season with salt and pepper and set aside.
- In a large bowl, combine lemon zest, lemon juice, crab, panko, bell pepper and salt. Stir in egg whites. Using damp hands, shape mixture into 8 cakes, each about 3/4-inch thick, arranging cakes on the back of a baking sheet.
- In each of two medium nonstick skillets on medium, heat 1 tbsp oil. Carefully slide cakes off a baking sheet and into skillets, 4 per skillet. Cook until golden brown and cooked through, about 4 minutes per side.
- Divide lettuce among plates. Divide cakes among leaves and top each with about 2 tbsp sauce. Serve with remaining sauce.
Nutrients per serving (2 crab cakes, 1/4 cup cucumber sauce, 2 lettuce leaves): Calories: 327, Total Fat: 13 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 26 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 576 mg, Cholesterol: 83 mg
Chin Up
http://www.exrx.net/
Miso Carrot Soup
- Prep time: 20 minutes
- Total time: 30 minutes
- Portion size: 6 servings
Ingredients
- 1 tbsp (15 mL) vegetable oil
- 1 sweet onion, diced
- 2 ribs celery, diced
- 2 tbsp (30 mL) minced fresh ginger
- 1 bag (900 g) carrots, diced
- 1 tsp (5 mL) granulated sugar
- 1/4 tsp (1 mL) salt
- 2 cups (500 mL) no-salted-added vegetable broth
- 1/4 cup (60 mL) white miso
- 2 tsp (10 mL) unseasoned rice vinegar
- 2 tsp (10 mL) sesame oil
Preparation
In Dutch oven, heat oil over medium heat; cook onion, celery and ginger, stirring occasionally, until softened, about 8 minutes. Stir in carrots, sugar and salt; cook, stirring, for 2 minutes.
Stir in 6 cups water and broth; bring to boil. Reduce heat and simmer, stirring occasionally, until carrots are tender, about 12 minutes. Remove from heat. Using immersion blender, purée soup until smooth. Reheat over low heat.
Whisk in miso paste; cook, whisking, until combined and warmed through, about 1 minute. Stir in vinegar and sesame oil.
Tip from The Test Kitchen: Miso is a fermented soybean paste that's frequently used in Japanese cooking. It comes in a wide range of colours (white, yellow, red and dark brown are common) and varieties; some are made with the addition of grains, such as brown rice (genmai) or barley (mugi). Generally, the lighter colours are more delicate in flavour. For this light spring soup, white miso is the best choice.
Lemon Herb Scallops
Lemon Herb Scallops - Photo: Joe Kim/TC Media
- Prep time: 25 minutes
- Total time: 25 minutes
- Portion size: 2
Ingredients
- 1 tbsp (15 mL) butter
- 2 tsp (10 mL) light-tasting olive oil
- 1 small leek, (white and light green parts only), thinly sliced
- 1/2 cup (125 mL) frozen edamame, thawed
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 4 large sea scallops, (about 8 oz/ 225 g), patted dry
Lemon Cilantro Oil:
- 1 cup (250 mL) packed fresh cilantro
- 1/3 cup (75 mL) light-tasting olive oil
- 1 tbsp (15 mL) grated lemon zest
- 2 tbsp (30 mL) lemon juice
- 1/2 tsp (2 mL) salt
- 1/2 tsp (2 mL) pepper
- 1/4 tsp (1 mL) crumbled saffron threads
Preparation
Lemon Cilantro Oil: In blender, blend cilantro, oil, lemon zest, lemon juice, salt and pepper until smooth, about 2 minutes. Stir in saffron. Set aside. (Make-ahead: Refrigerate in airtight container for up to 5 days; bring to room temperature to use.)
In nonstick skillet, heat half each of the butter and oil over medium-high heat; sautée leek until softened, 5 to 6 minutes. Stir in edamame and half each of the salt and pepper. Remove from pan and keep warm; wipe skillet clean.
In same skillet, heat remaining butter and oil over medium-high heat until foaming. Sprinkle scallops with remaining salt and pepper; sear all over until browned and centres are opaque, 4 to 6 minutes.
Divide leek mixture between 2 small plates. Top each with 2 scallops; drizzle each with 2 tsp of the lemon cilantro oil. Serve immediately.
Nutritional Information Per serving: about
cal 317 - pro 23g - total fat 22g - sat. fat 6g - carb 7g - dietary fibre 2g - sugar 1g - chol 59mg
- sodium 696mg - potassium 589mg
Barbell Reverse Wrist Curl
Mexican-Style Stuffed Bell Peppers
Mexican food often gets pegged being unhealthy, but our Mexican-style stuffed bell peppers prove the contrary! We’ve doubled up on fiber-rich beans and sweet corn while still packing in juicy beef, so you get all the flavor with less fat. Serve with lime wedges and brown rice or quinoa.
Photo: Gibson & Smith
Serves: 4
Hands-on time: 35 minutes
Total time: 1 hour, 15 minutes
INGREDIENTS:
- 4 large red and/or green bell peppers
- 1 1/2 tsp safflower or olive oil, divided
- 8 oz extra-lean ground beef
- 1 cup finely chopped red onion
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp sea salt
- 1/4 tsp chipotle chile powder
- 3 cloves garlic, minced
- 1 15-oz BPA-free can unsalted black or pinto beans, drained and rinsed
- 1 cup fresh or frozen corn kernels, thawed
- 2 tbsp unsalted tomato paste
- 2 tsp fresh lime juice
- Chopped fresh cilantro leaves for garnish, optional
INSTRUCTIONS:
- Preheat oven to 400˚F. With a paring knife, carefully trim bottoms of peppers so they stand upright; do not cut through flesh. Slice off tops and remove and discard stems; finely chop tops and set aside.
- Carefully insert a paring knife into cavities of peppers and trim away seeds and membranes from insides. Wrap each pepper in foil and arrange upright in an 8-inch square baking dish. Bake until slightly softened, about 20 minutes. Remove from foil and set aside until cooled slightly. Reduce oven heat to 350˚F.
- Meanwhile, in a medium nonstick skillet, heat 1 tsp oil on medium. Add beef and sauté, breaking up with a wooden spoon, until cooked through, about 8 minutes. Remove beef from skillet, cover and set aside; keep skillet on medium heat.
- To skillet, add reserved chopped pepper tops, onion, cumin, coriander, salt and chile powder. Sauté, stirring often, until softened, about 4 minutes. Add garlic and sauté for 1 more minute. Stir in beans, corn, tomato paste, lime juice and beef. Reduce heat to medium-low and cook, stirring, for 5 to 6 more minutes.
- Brush bottom of 8-inch square baking dish with remaining 1/2 tsp oil. Stand peppers cavity side up in dish. Spoon beef mixture into peppers, packing tightly. Cover with foil and bake until peppers are tender and filling is heated through, about 35 minutes. Garnish with cilantro (if using).
Nutrients per serving (1 stuffed bell pepper): Calories: 237, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 3 g, Carbs: 17 g, Fiber: 3.5 g, Sugars: 4 g, Protein: 26 g, Sodium: 482 mg, Cholesterol: 62 mg
Source: Clean Eating Recipes
Dumbbell Bench Press
Spiderman Push-Up
Spiderman push-up
One of the best total-body exercises out there, the push-up engages your upper body, core and lower body, all at the same time. Adding a balance element that further challenges your body will make every rep that much tougher.
What to do: Get into a push-up position on the floor with your hands just wider than your shoulders. Bend your arms to lower your chest towards the floor; at the same time, bend your left leg out to the side, trying to touch your knee to your left elbow. Reverse to return to the start; on your next rep, perform the motion with your right leg. Continue for three sets of 10 to 12 reps.
Source: www.oxygenmag.com
Visit Wellness @ SAP and see Latest News for Exercise of the Week and more.
Sinfully Clean Chocolate Brownie - Clean never tasted so sinful! In addition to quelling your chocolate cravings, this decadent treat comes packed with free radical - fighting flavonoids and antioxidants.
Ready in 20 minutes • Makes 1 serving
Ingredients
- 1 square (7 g) dark chocolate
- 2 tbsp whole wheat pastry flour
- 1/4 tsp baking powder
- 2 tsp unsweetened cocoa powder
- Pinch sea salt
- 2 tbsp unsweetened vanilla almond milk
- 1/4 tsp vanilla extract
- 2 tsp applesauce
- 1 tsp honey
Instructions
- Preheat oven to 350 FF. Break up chocolate into small pieces. Set aside.
- Place dry ingredients, except chocolate pieces, in a large mixing bowl and mix.
- Add wet ingredients to bowl and mix to combine. Stir in chocolate pieces.
- Pour batter into a single-portion oven-proof loaf dish and bake 16 to 18 minutes. Serve.
Nutrients per serving: Calories: 151, Total Fats: 4 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 171 mg, Total Carbohydrates: 24 g, Dietary Fiber: 3 g, Sugars: 11 g, Protein: 3 g, Iron: 3 mg.
Source: Oxygen Magazine Recipes
Visit Wellness @ SAP and see Latest News for Recipe of the Week and more.