You know it’s important to refuel after your workout, here’s a recipe that fits the bill for meal number one, post-weight workout. We’ve taken a classic New Orleans dish, jambalaya, and gave it a clean makeover. Toss in different fresh vegetables for a good dose of carbs, fiber and immune-boosting antioxidants.
Here are three of our clean tweaks:
- Quinoa is a quick-cooking, high-protein, fiber-rich whole grain.
- Fatty andouille sausage is replaced by lean chicken sausage.
- Extra protein and zinc comes from the super-lean, omega-3-rich shrimp
Ready in 30 minutes • Makes 2 servings
- 1 tbsp canola oil (*I replaced with olive oil)
- 1/2 onion, chopped
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1 garlic clove, minced
- 1 low-sodium chicken sausage, sliced into 6 rounds (try: Trader Joe’s) (* I replaced with turkey sausage. You can also use chicken)
- 1/4 cup dry quinoa
- 1/2 cup low-sodium chicken or vegetable broth
- 1 can fire-roasted tomatoes
- 1/4 lb shrimp, peeled and deveined
- Sea salt and pepper, to taste
- 1 green onion, sliced thinly
- Heat oil in a large nonstick skillet over medium-high heat. Sauté onion, zucchini, bell pepper, garlic and sausage slices for 5 minutes. Add the quinoa and toss to coat, about 2 minutes.
- Add broth and tomatoes to skillet and bring to a boil. Then reduce heat and simmer, covered, for 10 minutes.
- Add the shrimp and cover the pan. Cook an additional 5 to 10 minutes, or until the shrimp are opaque and cooked through.
- Add salt and pepper to taste. Remove from heat and place onto plates. Top with green onions. Serve.
Nutrients per serving:
Calories: 400, Total Fats: 15 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 125 mg, Sodium: 500 mg, Total Carbohydrates: 39 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 24 g, Iron: 4 mg
- 1 pound asparagus
- 1 tablespoon olive oil
- 2 teaspoons salt
- 1/2 teaspoon fresh-ground black pepper
- 1/2 cup plus 2 tablespoons balsamic vinegar
- 1/2 teaspoon brown sugar
- 1 pound penne
- 1/4 pound butter, cut into pieces
- 1/3 cup grated Parmesan cheese, plus more for serving
- Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
- Meanwhile, put the vinegar in a small saucepan. Simmer until 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
- Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter, vinegar, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
Oatmeal & Egg Whites Pancakes
- 1/2 cup of uncooked oat meal
- Pumpkin pie spice
- a pinch of stevia
- 3 egg whites
Stir together in a small mixing bowl and pre-heat non-stick pan with pam. Pour half of mix into non-stick pan. Flip pancake when ready. Repeat with remaining batter!