Recipe of the Week - Green Egg Skillet Bake

Dr. Seuss' dish is all grown up! We've dropped the ham in favor of mushrooms, and ample leafy greens make this breakfast a nutritional powerhouse – with just 150 calories per serving.

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

• 1 tbsp olive oil
• 1 white onion, thinly sliced
• 1/4 tsp plus pinch sea salt
• Fresh ground black pepper, to taste
• 4 cups roughly chopped collard greens
• 3 cloves garlic, minced, divided
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/2 tsp red pepper flakes
• 4 cups roughly chopped spinach
• Olive oil cooking spray
• 5 white mushrooms with stems, sliced
• 4 large eggs
• 2 tbsp Greek yogurt (NONDAIRY ALTERNATIVE: vegan cream cheese)
• 1 tbsp milk 1% milk (NONDAIRY ALTERNATIVE: light coconut milk)
• 2 tsp red chile paste

INSTRUCTIONS:

1. Preheat oven to 400°F.
2. In a large heavy-bottomed pot, heat oil on medium-high. Add onion and cook, stirring frequently, until tender and lightly browned, about 3 minutes. Add salt, pepper and collard greens and cook, stirring, until vibrant green, about 3 minutes. Add 2 cloves garlic, cumin, oregano and pepper flakes and stir to combine. Add spinach and cook, stirring, until wilted, about 2 minutes. Turn off heat.
3. Mist a cast iron skillet with cooking spray. With tongs, remove spinach mixture from pot and transfer to skillet, leaving excess liquid in pot. Scatter mushrooms over top. Make 4 wells in spinach mixture and gently crack eggs into wells. Bake until eggs are set, 7 to 10 minutes.
4. Meanwhile, in a small bowl, whisk yogurt, milk, remaining 1 clove garlic and chile paste until combined. Distribute mixture in dollops over top of spinach mixture. If desired, serve with multigrain bread to soak up the egg yolks.

Nutrients per serving (1/4 of Green Egg Skillet Bake): Calories: 150, Total Fat: 9 g, Sat. Fat: 2 g, Carbs: 8 g, Fiber: 3 g, Sugars: 3 g, Protein: 10 g, Sodium: 281 mg, Cholesterol: 212 mg

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Exercise of the Week - Dumbbell Rear Delt Row

Instructions

Preparation

Kneel over side of bench with arm and leg to side. Grasp dumbbell.

Execution

Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal. Lower and repeat.

Comments

If upper arm travels closer than perpendicular to trunk, latissimus dorsi becomes involved. Elbow should be raised directly lateral to shoulder. Positioning torso at 45° is not sufficient angle to target rear deltoids. Keep torso bent over approximately horizontal. Seeside view of Dumbbell Rear Delt Row. Much lighter resistance is required as Dumbbell Bent-over Row.

Classification

 Utility:Basic or Auxiliary

 Mechanics:Compound

 Force:Pull

Muscles

Target

• Deltoid, Posterior

Synergists

• Infraspinatus
• Teres Minor
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Brachialis
• Brachioradialis
• Rhomboids

Dynamic Stabilizers

• Biceps Brachii

Stabilizers

• Triceps Brachii (supporting arm)

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Recipe of the Week - Rice Noodle Salad with Chicken

Ingredients

• 4 scallions, white and light green parts thinly sliced, dark greens reserved
• 3 lemongrass stalks, smashed with the flat side of a knife
• 1/4 cup minced fresh ginger
• 1/2 cup Asian fish sauce
• 1 1/2 pounds boneless, skinless chicken breasts, halved lengthwise
• 2 serrano chiles, seeded and thinly sliced
• 1 large garlic clove, minced
• 1 tablespoon sugar
• 1/4 cup mirin
• 1/4 cup rice vinegar
• 1 pound pad thai rice noodles
• 1 small jicama (about 1 pound), peeled and cut into fine matchsticks
• 1/4 pound mung bean sprouts
• Peanuts, cilantro and lime wedges, for serving

Instructions

1. In a soup pot, combine the dark scallion greens with the lemongrass, 2 tablespoons of the ginger and 2 tablespoons of the fish sauce. Add 8 cups of water and bring to a boil. Simmer for 20 minutes. Add the chicken and simmer over low heat just until cooked, about 10 minutes. Remove the chicken. Strain the liquid into a heatproof bowl and let cool. Shred the chicken, add it to the liquid and refrigerate overnight.
2. In a small bowl, combine the chiles, garlic, sugar, mirin and vinegar with the remaining 2 tablespoons of ginger and 6 tablespoons of fish sauce. Refrigerate overnight.
3. Bring a large pot of water to a boil. Cook the noodles until al dente, about 6 minutes. Drain and cool under running water. Cut into 6-inch lengths and pat dry, shaking the colander occasionally. Transfer the noodles to a bowl along with the jicama, bean sprouts, sliced scallions and the dressing. Drain the chicken and add it to the salad. Serve with peanuts, cilantro and lime wedges.

MAKE AHEAD The chicken and dressing can be refrigerated overnight.

SUGGESTED PAIRING

This delicate, Asian-influenced chicken dish will go best with an equally delicate white—anything full-bodied and rich will taste clunky and coarse with it. Try a good-quality Pinot Grigio. Many of them have almost no taste, but the best from Italy combine graceful melony fruit with bright, lively acidity.

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Exercise of the Week - Dumbbell Kickback

This effective isolation exercise, done with good technique, fully targets the triceps.

Instructions

Preparation

Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

Execution

Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Comments

For greater range of motion, upper arm can be positioned with elbow slightly higher than shoulder. Also see Triceps Kickback Errors.

Classification

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Push

Muscles

Target

• Triceps Brachii

Synergists

• None

Stabilizers

• Deltoid, Posterior
• Latissimus Dorsi
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Extensor Carpi Ulnaris
• Flexor Carpi Ulnaris

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Exercise of the Week - Kettlebell Turkish Get-Up

Instructions

Preparation

Lie supine on floor with kettlebell positioned next to right upper arm. Grasp handle with bent right arm.

Execution

1. Place right foot on floor, angled outward, close to right hip.
2. At the same time, reach across with left arm and grasp under thumbside of right hand.
3. Pull kettlebell off floor and press over right shoulder until arm is straight.
4. Place left arm back to original position.
5. Raise right shoulder off of floor by rolling onto left elbow.
6. Sit up while pushing off on floor with left arm until arm is straight.
7. Reposition right foot on floor while keeping knee completely bent.
8. Lift hip off of floor and pull left leg under body.
9. Position forefoot and knee on floor behind right foot and left hand.
10. Position torso upright.
11. Reposition legs in lunging position.
12. Stand up by extending legs and placing rear leg next to forward leg.

Return

1. Step back with left leg and kneel down in reverse motion.
2. Lean to left side and place left hand on floor, far left of right foot.
3. Shift weight onto left arm.
4. Pull left leg forward between right leg and left arm.
5. Extend left leg outward onto floor while sitting on left hip, close to right foot, with right leg bent upward.
6. Extend right leg outward onto floor
7. Gently lie down rolling onto back.
8. Position left arm to original position, out to side.
9. Return kettlebell to side of shoulder with optional assistance from left hand.
10. Lie remaining right leg on floor in original position.

Repeat with opposite side.

Comments

Keep arm supporting kettlebell fully extended over shoulder throughout movement except when lifting and lowering it from floor in lying position. Kettlebell Turkish Get-up emphasizes load balance, shoulder mobility, and functional strength. Keep wrist supporting kettlebell straight. See Kettlebell Turkish Get-up in side rear view. Also see Barbell Turkish Get-up.

Classification

 Utility:Specialized

 Mechanics:Compound

 Force:Push

Force (Articulation)

Dynamic

• Spine (Thoracic, Lumbar)
  • Flexion
  • Lateral Flexion
  • Rotation
• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Elbow
  • Extension

Static (lower body)

• Spine (Thoracic, Lumbar)
  • Extension
• Hip
  • Abduction
  • Internal Rotation

Static (supporting arm)

• Shoulder
  • Flexion (upright position)
  • Abduction (mid position)
  • Transverse Extension (side position)
  • Transverse Flexion (lying position)
• Scapula & Clavicle
  • Upward Rotation (upright position)
  • Protraction (lower position)
• Elbow
  • Extension

Static (assisting arm)

• Shoulder
  • Adduction
• Scapula & Clavicle
  • Downward Rotation
• Wrist
  • Flexion

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Recipe of the Week - Ricotta Gnocchi With Sauteed Beets

Pillowy homemade gnocchi look so sophisticated; it can be your secret how easy they are to make. For a pretty garnish, top the finished dish with a few curls of shaved Parmesan cheese.

• Prep time 30 minutes

• Total time 30 minutes

• Portion size 4 servings

Ingredients

• 2 tbsp (30 mL) olive oil
• 2 cloves garlic, thinly sliced
• 6 baby golden beets, (about 2 inches/5 cm diameter),peeled, halved and thinly sliced
• 2 cups (500 mL) lightly packed chopped beet greens
• 2/3 cup (150 mL) chopped walnuts, toasted
• Pinch salt

Ricotta Gnocchi:

• 1 tub (475 g) extra-smooth light ricotta cheese
• 1-3/4 cups (425 mL) all-purpose flour
• 2 eggs, beaten
• 1/2 cup (125 mL) finely shredded Parmesan cheese
• 1/4 tsp (1 mL) salt

To change the number of servings, enter the number, then press "calculate".Serving CalculatorCalculateor reset

Preparation

1. Ricotta Gnocchi: In bowl, stir together ricotta cheese, flour, eggs, Parmesan cheese and salt to make ragged dough. 
2. Turn out onto lightly floured surface; divide into quarters. Working with one quarter at a time, with floured hands, roll dough into 3/4-inch (2 cm) thick rope; cut crosswise into 3/4-inch (2 cm) long pieces. Set aside on floured waxed paper–lined baking sheet.
3. In large pot of boiling salted water, cook gnocchi, in batches, until floating and no longer doughy in centre, about 3 minutes. Using slotted spoon, transfer to plate. Set aside; keep warm.
4. In large skillet, heat oil over medium heat; cook garlic, stirring, until fragrant and light golden, about 1 minute. Stir in beets; cook, stirring occasionally, until tender-crisp, about 8 minutes. Stir in beet greens, reserved gnocchi, walnuts and salt; cook, stirring occasionally, until greens are wilted and gnocchi are warmed through, about 2 minutes.

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Exercise of the Week - Dumbbell Standing Calf Raise

Instructions

Preparation

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Exercise step that will not overturn can be used as calf block. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch. If holding heavy dumbbell becomes too difficult, try single leg calf raise.

Muscles

Target

• Gastrocnemius

Synergists

• Soleus

Stabilizers

• Trapezius, Upper
• Trapezius, Middle
• Levator Scapulae
• Gluteus Medius
• Gluteus Minimus

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Recipe of the Week - Heirloom Tomato and Beet Salad

This wonderful late summer side delivers a vibrant and delicious vegetable salad showcasing sweet and juicy tomatoes.

Ingredients

• 2 medium-sized red beets
• 2 medium-sized golden beets
• 3 tablespoons chopped fresh chives
• 2 tablespoons chopped fresh tarragon
• 2 tablespoons chopped shallots
• 1 tablespoon capers
• 3 tablespoons extra-virgin olive oil $
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 3 cups heirloom cherry tomatoes, halved
• 2 pounds heirloom tomatoes, sliced
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Preparation

1. 1. Preheat oven to 400°.
2. 2. Trim roots and stems from beets. Pierce beets with a fork, and wrap in foil. Bake at 400° for 1 hour or until tender. Cool; peel beets and cut into 1/4-inch-thick slices.
3. 3. Combine chives and next 6 ingredients (through mustard) in a small bowl, stirring with a whisk. Combine cherry tomatoes and about 5 teaspoons mustard mixture; toss to coat. Divide sliced beets and sliced tomatoes evenly among 6 plates. Drizzle each serving with about 3 teaspoons remaining mustard mixture. Top each serving evenly with cherry tomatoes. Sprinkle with salt and pepper.

David Bonom, Cooking Light 
JUNE 2013

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Exercise of the Week - Dumbbell Seated Shoulder External Rotation

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Recipe of the Week - Middle Eastern Chicken Kofta

Serves: 5
Hands-on time: 35 minutes
Total time: 45 minutes

INGREDIENTS: 
TAHINI SAUCE

• 1/4 cup tahini paste
• 2 tbsp fresh lemon juice
• 1 clove garlic, peeled

KOFTA

• Olive oil cooking spray
• 1 lb ground chicken breast
• 1/4 cup finely chopped yellow onion
• 2 cloves garlic, minced
• 1/3 cup BPA-free canned or pouched pumpkin purée (NOTE: Not pumpkin pie filling.)
• 1/4 cup chopped fresh flat-leaf parsley leaves
• tbsp unsalted pine nuts, toasted and roughly chopped
• 3/4 tsp ground cinnamon
• 3/4 tsp ground allspice
• 1/2 tsp kosher salt
• 1/2 tsp fresh ground black pepper
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cayenne pepper

SALAD

• 3 plum or vine-ripened tomatoes, seeded and chopped
• 2 Persian cucumbers, peeled and diced (about 1 cup diced)
• 1/3 cup finely chopped red onion
• 1/3 cup chopped fresh flat-leaf parsley leaves
• 2 tbsp fresh lemon juice
• 1 tsp Za’atar seasoning (NOTE: This is a seasoning blend that you can find in the ethnic section of grocery stores or in specialty Middle Eastern stores. The exact blend of spices can vary, but it typically includes sesame seeds, thyme and sumac.)

INSTRUCTIONS:
1.  Prepare tahini sauce: In a small food processor or blender, combine all tahini sauce ingredients and 5 tbsp water; process until smooth. (TIP: You can also do this step in a bowl with a whisk, however you’ll need to mince the garlic first.) Set aside.

2. Arrange an oven rack 5 to 6 inches from top heat source and preheat broiler to high. Line a large, rimmed baking sheet with foil and mist with cooking spray.

3. Prepare kofta: In a large bowl, combine chicken, onion, 2 cloves garlic, pumpkin, ¼ cup parsley, nuts, cinnamon, allspice, salt, pepper, nutmeg and cayenne. Using your hands, mix until combined. Divide mixture into 20 1-oz meatballs, and form each into an oval shape. (TIP: Wet your hands to keep mixture from sticking.) Place meatballs on sheet. Broil for 7 to 8 minutes, turning once, until cooked through.

4. Meanwhile, prepare salad: In a medium bowl, combine all salad ingredients. Divide kofta and salad among serving plates
and drizzle kofta with tahini sauce.

By: Cara Lyons

NUTRIENTS PER SERVING (4 KOFTA, 1 1/2 TBSP TAHINI SAUCE, 1/2 CUP SALAD): CALORIES: 236, TOTAL FAT: 12 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 5 g, CARBS: 11 g, FIBER: 3 g, SUGARS: 3 g, PROTEIN: 22 g, SODIUM: 260 mg, CHOLESTEROL: 50

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Exercise of the Week - Dumbbell Russian Twist (on Stability Ball)

Target your obliques, and get at much more, with this twist!

Recipe of the Week - Soy-Lime Scallops with Leeks

A delicious, low in fat high on flavor, BBQ alternative.

Blaine Moats

Makes: 4 servings

Prep: 10 minutes

Marinate: 30 minutes

Grill: 8 minutes

Ingredients 
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved

Directions 
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

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Recipe of the Week - Fish Tacos with Salsa Verde and Radish Salad

Fish tacos often involve deep-frying and heavy sauces. But here, broiled tilapia is topped with a crunchy radish salad and zingy cilantro-lime sauce -- fresher and tastier!

• PREP: 15 MINS

• TOTAL TIME: 20 MINS

• SERVINGS:4

INGREDIENTS

 

• 1 bunch fresh cilantro (roots and thick stems removed)
• 4 tablespoons fresh lime juice (from 2 limes)
• 3 tablespoons olive oil
• Coarse salt and ground pepper
• 1/2 bunch radishes (about 4 ounces), trimmed, halved, and thinly sliced
• 3 scallions, thinly sliced
• 1/2 jalapeno chile (ribs and seeds removed, for less heat), minced
• 1 1/2 pounds skinless tilapia fillets (about 4)
• 1/2 teaspoon ground coriander
• 12 corn tortillas (6 inches each)

DIRECTIONS

1. STEP 1

   Heat broiler, with rack set 4 inches from heat. In a blender, combine cilantro, 2 tablespoons lime juice, 2 tablespoons oil, and 2 tablespoons water; season with salt and pepper. Blend until pureed. Set salsa aside.

2. STEP 2

   In a small bowl, mix together remaining 2 tablespoons lime juice, remaining tablespoon oil, radishes, scallions, and jalapeno; season with salt and pepper. Set radish salad aside.

3. STEP 3

   Place tilapia on a rimmed baking sheet; season with coriander, salt, and pepper. Broil until opaque throughout, 4 to 5 minutes; break up into chunks.

4. STEP 4

   Meanwhile, using tongs, hold tortillas over a gas flame until lightly toasted, about 30 seconds per side (or wrap stacked tortillas in damp paper towels, and microwave on high until warm and soft, about 1 minute). To assemble, fill tortillas with fish and radish salad; top with salsa verde and fold.

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Exercise of the Week - Cable Shrug (dual pulley)

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Exercise of the Week - Dumbbell Incline Shoulder Raise

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Recipe of the Week - Avocado, Feta and Freekeh Dinner Salad

Freekeh, a supergrain that's relatively new to supermarkets, takes about the same time to cook as brown rice.

• Prep time 20 Minutes
• Total time 50 Minutes
• Portion size 4 Servings

Ingredients

• 1/4 cup (60 mL) extra-virgin olive oil
• 2 tbsp (30 mL) red wine vinegar
• 2 tbsp (30 mL) chopped fresh parsley
• 1 tbsp (15 mL) chopped fresh mint
• 1/4 tsp (1 mL) each sweet paprika, and ground coriander
• Pinch each salt and pepper
• 1-1/2 cups (375 mL) freekeh
• 6 cups (1.5 L) chopped, stemmed Swiss chard
• 1 avocado, peeled, pitted and chopped
• 1/3 cup (75 mL) crumbled feta cheese
• 1/3 cup (75 mL) chopped, toasted slivered almonds

Preparation

In large bowl, whisk together oil, vinegar, parsley, mint, paprika, coriander, salt and pepper; set aside.

In large pot of boiling salted water, cook freekeh for 40 minutes. Stir in Swiss chard; cook until freekeh is tender and Swiss chard is wilted, about 2 minutes. Drain well in fine-mesh sieve; let cool slightly. Add to dressing; toss to coat.

Stir in avocado and half each of the feta cheese and almonds; sprinkle with remaining feta cheese and almonds.

Tip from The Test Kitchen: To speed up your prep, cook the freekeh the night before and refrigerate it so it's ready to toss with the rest of the ingredients when you get home.

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Recipe of the Week - Kale and Potato Cakes With Paprika Lemon Mayo

The crunchy exteriors and tender, greenflecked centres make these cakes a tasty way to get your daily dose of healthful greens. If you have time in the morning, prep, shape and refrigerate the cakes— they'll be ready to fry for a nearly instant dinner when you get home.

• Prep time 35 minutes
• Total time 35 Minutes
• Portion size 4 Servings

Ingredients

• 675 g yellow-fleshed potatoes, peeled and cut in 1-inch (2.5 cm) cubes
• 4 cloves garlic, smashed
• 4 cups (1 L) packed finely chopped kale
• 1/2 cup (125 mL) dry bread crumbs
• 1/2 cup (125 mL) shredded mozzarella cheese
• 1 egg
• 2 green onions, sliced
• 1 tbsp (15 mL) grainy or Dijon mustard
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) pepper
• 2 tbsp (30 mL) vegetable oil

Paprika Lemon Mayo:

• 1/3 cup (75 mL) light mayonnaise
• 2 tbsp (30 mL) extra-virgin olive oil
• 1/2 tsp (2 mL) grated lemon zest
• 1 tbsp (15 mL) lemon juice
• 1/4 tsp (1 mL) smoked paprika

Preparation

Paprika Lemon Mayo: Stir together mayonnaise, oil, lemon zest, lemon juice and paprika; set aside.

Meanwhile, in large pot of boiling water, cook potatoes and garlic, adding kale during last 3 minutes of cooking, until potatoes are tender, 10 to 12 minutes.

Drain and return to pot; cook, shaking pan occasionally, over low heat until dry, about 2 minutes.

Using potato masher, mash gently until almost smooth with a few small chunks remaining. Stir in bread crumbs, mozzarella cheese, egg, green onions, mustard, salt and pepper.

In large nonstick skillet, heat half of the oil over medium heat; using 1/3 cup for each cake, drop half of the potato mixture into pan, pressing to make 1/2-inch (1 cm) thick rounds. Cook, turning once, until crisp and golden, about 6 minutes. Keep finished cakes warm; repeat with remaining oil and potato mixture. Serve cakes with mayo.

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Exercise of the Week - Weighted Back Extension (on stability ball)

Recipe of the Week - Endive and Apple Salad with Fried Camembert

To make an elegant first course for six or a main course for four, accompany this salad with a crisp baguette or a crusty country boule (or ball) and a dry white wine, such as herbaceous Sauvignon Blanc, crisp unoaked Canadian Chardonnay or a French Chablis. 

• Portion size 4 - 6

Ingredients

• 4 cups (1 L) chopped belgian endive
• 4 cups (1 L) mâche or watercress
• 1 red-skinned apple, quartered, cored and thinly sliced
• 1/2 cup (125 mL) thinly sliced sweet onion
• 1 wheel Camembert cheese, (about 370 g)
• 1/4 cup (60 mL) all-purpose flour
• 1 egg, beaten
• 1-1/4 cups (300 mL) fine fresh bread crumbs
• 2 cups (500 mL) vegetable oil, for deep frying, enough for 1/2 inch deep skillet

Vinaigrette:

• 2 tbsp (30 mL) cider vinegar
• 2 tsp (10 mL) Dijon mustard
• 1 pinch salt
• 1 pinch pepper
• 2 tbsp (30 mL) vegetable oil
• 2 tbsp (30 mL) extra-virgin olive oil

Preparation

Vinaigrette: In small bowl, whisk together vinegar, mustard, salt and pepper; whisk in vegetable and olive oils. In large bowl, combine endive, mâche, apple and onion. Set bowls aside.

Cut cheese into 4 to 6 wedges. Place flour, egg and bread crumbs in separate shallow bowls. Coat each wedge with flour; dip in egg, letting excess drip off. Dip again in flour, then egg. Coat with bread crumbs, pressing to cover completely. 

In skillet, heat 1/2 inch (1 cm) deep vegetable oil over medium-high heat; fry cheese, turning once, until golden brown, 1 to 2 minutes per side. Drain on paper towels. 

Toss salad with vinaigrette; divide among plates. Top each with cheese wedge.

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Exercise of the Week - Leg Curl on Stability Ball

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