It's Time to be Healthy

fleurmeetsfitness:

Chicken Satay (from Jillian Michael’s Ripped In 30 meal plan)

• 1 pound boneless, skinless organic chicken breast 
• 1/2 cup plus 1 teaspoon low-sodium tamari (I used soy sauce, they’re pretty much the same)
• Juice of one orange (about 1/2 cup) 
• Juice of 1 lime (about 1 1/2 tablespoons) 
• 3 garlic cloves, chopped 
• 1/4 cup rice wine vinegar 
• 2 tablespoons organic natural almond butter (I used natural peanut butter)
• 1 tablespoon organic raw honey 
• 1 tablespoon fresh ginger, minced 
• 1/4 teaspoon sesame oil 
• Olive oil spray, for grilling

Preparation 

Slice the chicken breasts into thin strips 3 to 4 inches long; this is easier to do if the chicken is placed in the freezer for 20 minutes before slicing. You should have about 40 slices (count out and set aside roughly half as many skewers as you have slices of chicken). In a medium bowl, mix together 1/2 cup tamari (available in the specialty foods aisle at most supermarkets), orange juice, lime juice, and 2 of the garlic cloves. Add the chicken slices. Cover the bowl and refrigerate for at least 1 hour and up to overnight. Before you are ready to grill the chicken, soak the wooden skewers in water for at least 20 minutes. 

Meanwhile, in a blender or the work bowl of a food processor, place the rice wine vinegar, almond butter, honey, ginger, sesame oil, remaining 1 teaspoon tamari, and remaining garlic clove. Blend or process until smooth. Set aside until ready to serve. 

If using a gas or charcoal grill, spray the grill with olive oil and preheat a medium-hot grill. If using a grill pan, spray with olive oil and heat over medium-high. 

Pat the chicken slices dry, and thread 2 slices on each skewer. Grill for about 2 to 3 minutes per side. Arrange the hot skewers on a platter. Drizzle the sauce over or serve in a bowl alongside the skewers. 

Servings: 4. 203.5 calories per serving; 5.5 g Fat, 9.1 g Carbohydrate, 597 mg Sodium, 29 g Protein 

(I served mine with steamed veggies!)

thehealthproject:

HEALTHY VEGGIE BURGER (55 CAL)

Ingredients: 

• 15 oz (1 can) black beans
• 1 chopped onion
• 1 grated carrot
• 3 cloves garlic, chopped
• 2 cups frozen spinach
• 1 whole egg, 1 egg white
• 3/4 cup quick oats
• Spices (I used cumin, crushed red pepper, paprika, and cayenne pepper)
• Salt + pepper

Directions:

1. Rinse beans with water to get the extra sodium off, then pulse them in a food processor a couple times until they’re broken up a little. Put them into a large bowl
2. Put the onion, carrot, spinach, and garlic into a non-stick pan over med/low heat to sauté until they soften up. Add salt and pepper to your liking, then also mix in the spices of your choice
3. Put this mixture into the food processor and pulse until it’s all well mixed and the components are in small pieces. Add to the large bowl and mix.
4. Add the oats to the bowl and make sure every thing’s combined. By this point, it should be cooled down enough to add the eggs.
5. Add the eggs and stir so that everything is evenly mixed.
6. Form into 12 patties
7. They might be a little sticky, so coat them with either oat flour, panko, bread crumbs, ect.
8. To bake them, cook them in the oven at 375 degrees until they feel firm. To fry them, put olive oil into a pan and wait for it to get hot. Then, add the patties and wait for them to brown before flipping them over.
9. Enjoy your healthy, easy, homemade veggie burgers!

NUTRITION: 55 calories, 3.5 g fiber, 4 g protien, and only .8 g fat!

(Top: Baked patty with avocado dip, Bottom: panko-coated and pan fried on the left, oat flour coated and baked on the right)

(Source: fitliv, via beautifulpicturesofhealthyfood)