Recipe

Recipe: Chicken Parmesan

by CoachWoot


 

Recipe: Chicken Parmesan

One of CoachWoot’s favorites!!!  It is just GOOD food.  Yes, this is chicken parmesan, but that does NOT mean it has to be unhealthy (check out the chicken-less parmesan vegetarian version here).  And because we are cooking from scratch we can put the dish together to fit the macronutrient profile of the P90X Phase 2: Energy Booster/INSANITY Elite Nutrition (40/40/20) OR the P90X Phase 1: Fat Shredder (50/30/20) plans.  The key is to use healthier ingredient options.  And it tastes just as good the second day. 

  • thinly sliced boneless, skinless chicken breast
  • chopped onion
  • crushed garlic clove (or minced garlic)
  • small amount of olive oil
  • part skim mozzarella cheese
  • Prego Italian Sauce (or similar)
  • Ronzoni Garden Delight Pasta Blend (or similar)

Boil water in a large pot and add pasta.  Cook for about 10 minutes.  In the meantime, put a small amount of olive oil in a saute pan and place over medium heat. When the oil gets hazy, add the onion and garlic.  Cook and stir for 3 minutes.  Add the skinless, boneless chicken breast and brown chicken.  Warm sauce in small saucepan (or microwave).  Serve chicken on plate and add sauce and mozzarella cheese.  Broil (or microwave) until mozzarella cheese is melted.  Drain pasta and add to side to serve. 

Preparation Time: 25 minutes

Nutritional Information
(40/40/20 – 3oz. chicken, 1/2 cup sauce, 1/4 cup cheese, 1/2 cup pasta; per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
414 40 grams 5.5 grams 41 grams 10 grams 4 grams

 

Nutritional Information
(50/30/20 – 4oz. chicken, 1/2 cup sauce, 1/4 cup cheese, 1/4 cup pasta; per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
396 46.5 grams 4 grams 27 grams 11 grams 4.5 grams

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Recipe: Chocolate Banana Walnut Shakeology

by CoachWoot


 

Recipe: Chocolate Banana Walnut Shakeology

Walnuts have often been thought of as a “brain food,” not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats.  They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Combine this with a little taste of chocolate and bananas and you have a fantastic recipe!  (By the way, the macronutrient profile of this recipe with skim milk is 40/40/20, which makes it perfect for both the P90X Phase 2: Energy Booster and the INSANITY Elite Nutrition plans.)

  • 1 scoop chocolate Shakeology
  • 1 1/2 cups rice, soy, almond, or skim milk
  • 1/2 tsp. imitation banana extract
  • 5 walnut halves
  • Ice (optional)

Combine all ingredients in blender and combine until smooth. Makes 1 serving.

Preparation Time: 5 minutes

Nutritional Information (with skim milk; per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
338 31.5 grams 3.5 grams 36 grams 8 grams 1 grams

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Recipe: Pumpkin Pie Shakeology

by CoachWoot

 

Recipe: Pumpkin Pie Shakeology

In addition to all the amazing Shakeology ingredients, you’ll also get the nutritional benefits of pumpkin, which contains lutein, fiber, and alpha and beta carotene. Plus, the healthy polyphenols in cinnamon help regulate blood sugar levels. You’ll get all the taste of pumpkin pie . . . without turning your butt into a pumpkin.

  • 1 scoop chocolate Shakeology
  • 1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
  • 1/2 cup canned pumpkin, unsweetened
  • 1/4 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1/8 tsp. ground cloves
  • 1/8 tsp. ginger
  • Ice (optional)

Combine all ingredients in blender and combine until smooth. You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake. Makes 1 serving.

Preparation Time: 5 minutes

Nutritional Information (with low-fat milk; per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
284 27 grams 7 grams 40 grams 3.5 grams 2 grams

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Recipe: Healthy Breakfast Burrito

by CoachWoot


 

Recipe: Healthy Breakfast Burrito

Breakfast burritos don’t have to be unhealthy. Fillings like veggies and eggs that are often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. By the way, here’s a tip for easy-peasy scrambled eggs or egg substitutes.  Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.

  • 1 scrambled egg or egg substitute (or tofu)
  • 1 6-inch whole-grain tortilla
  • 2 Tbsp. black beans, canned
  • 2 Tbsp. low-fat cheddar cheese (or soy cheese)
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. chopped onion
  • Hot sauce to taste

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out cooked tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one half of the tortilla. Heat the beans in the microwave (not too much or they’ll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don’t have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. 

Preparation Time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
304 20 grams 6 grams 35 grams 10 grams 1 grams

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Recipe: Chicken Acapulco

by CoachWoot


 

Recipe: Chicken Acapulco

A recipe with flavors of the Caribbean.  Something the whole family will enjoy or that you can enjoy a couple of times. 

  • 2 pounds of boneless skinless chicken breast or tenders
  • 1 pineapple
  • 1 yellow pepper
  • 1 orange pepper
  • shredded coconut (non-sweetened or fresh)
  • fajita seasonings
  • coconut oil or nonstick cooking spray
  • 2 cups brown rice
  • 4 cups water
  • medium-sized pot
  • large-sized frying pan

Boil water and add brown rice.  Cover and simmer rice until all water is gone (about 45 minutes).  Spray large-sized pan with nonstick cooking spray (or use coconut oil) and place over medium heat. When hot but not smoking, add raw chicken and sauté with fajita seasonings until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Add sliced peppers and pineapple and cook about 5 minutes.  Serve with shredded coconut sprinkled over top and a side of brown rice.  Makes 10 servings.

Preparation Time: 45-50 minutes (brown rice takes a while to cook)

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
354 32 grams 3 grams 39 grams 8 grams 4 grams

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