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Recipes: Week 3

Fat to Fit Challenge

Chicken & Peppers

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Serves: 1
Prep Time: 15 minutes
Cook Time: 15 minutes

5 oz chicken breast, cut into bite sized pieces
1 tsp minced ginger
1/4 red onion, chopped
1 bell pepper, sliced
1 Tbs reduced sodium soy sauce
1 tsp chili sauce
Nonstick canola oil cooking spray

Heat a large skillet or wok over medium-high heat, spray with nonstick cooking spray

Add ginger and chicken to wok and cook for 15-30 seconds

Add onion, peppers, soy and chili sauce; toss and cook for 3-4 minutes. Add 1-2 tablespoons of water if mixture appears dry.

Reduce heat to medium and toss continuously

Continue to cook until chicken is completely cooked and vegetables are crisp-tender


Roasted Eggplant Dip

Serves: 1
Prep Time: 10 minutes
Cook Time: 20 minutes

2 cups eggplant (peeled and chopped)
1 cup chopped red bell pepper
1 clove garlic
1 Tbs chopped fresh parsley

Preheat oven to 400 F

Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender

Transfer eggplant mixture to a food processor

Add garlic and parsley and pulse until smooth

Season with salt and pepper to taste


Mustard Glazed Cod

Serves: 1
Prep Time: 10 minutes
Cook Time: 15 minutes

5 oz wild cod
2 tsp Dijon mustard
1 tsp olive oil
2 tsp honey
1/4 red onion, chopped
11/2 cups chopped peppers

Preheat oven to 425 F. Place cod on a baking sheet

In a small bowl, combine mustard, oil and honey

Spread mustard mixture over cod and transfer to the oven to bake for 5 minutes

Add onions and peppers to baking sheet and return to oven for an additional 6-7 minutes until cod is cooked through


Grilled Eggplant Pita

Serves: 1
Prep Time: 10 minutes
Cook Time:  5 minutes

1/2 eggplant, peeled and sliced into 3, 1/4 in thick slices
1 oz low fat feta cheese, crumbled
1 bell pepper, sliced
1 cup lettuce
1 small (4 in) whole wheat pita
Nonstick cooking spray

Preheat grill or grill pan

Spray eggplant with nonstick spray and grill for 2-3 minutes per side until tender

Fill pita bread with grilled eggplant, feta, pepper and lettuce


Pepper & Cheese Omelet

Serves: 1
Prep Time: 5 minutes
Cook Time: 10 minutes

1/4 red onion, sliced
1 bell pepper, chopped
2 large eggs
1 slice low fat cheddar cheese

Heat a nonstick skillet over medium heat

Add onion and pepper and saute for 5 minutes

Beat eggs in a small bowl; add eggs to pan and allow to cook for 1-2 minutes until eggs are just firm

Add cheese to one side of eggs

Using spatula, fold omelet in half and allow to cook until cheese is melted

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