Naked Chicken Tenders

Naked Chicken Tenders

Who says that chicken tenders have to be battered and fried? Today I have a lightened up recipe for chicken tenders that are just as tasty! And the secret might just be an air fryer…
An air fryer is a kitchen appliance that cooks by circulating hot air around the food. A mechanical fan circulates the hot air around the food at high speed, cooking the food and producing a crispy layer. It’s a great way to cook dinner without needing to turn on the oven and heating up the house.
If you don’t have an air fryer then simply bake in the oven at 425 degrees F for 15-20 minutes, turning once halfway through.
Courtesy of RealHealthyRecipes.com

What You Need
Serves 4
1 pound boneless, skinless chicken tenders
2 tablespoons coconut aminos
1 tablespoon honey
1½ teaspoons sea salt
¼ teaspoon white pepper
¼ teaspoon black pepper
2 tablespoons lime juice

Instructions
1. Combine the tenders with all of the remaining ingredients in large ziplock bag. Place in the fridge to marinate for 4 hours, or up to overnight.
2. Lightly spray the basket of an air fryer with olive oil. Arrange the tenders in a single layer in the basket. Set the air fryer to cook for 12 minutes at 370 degrees F. Flip all of the tenders once, halfway through the cook time.
3. Serve immediately with a variety of your favorite dipping sauces. Enjoy!

Nutrition
245 calories, 8g fat, 7g carbohydrate, 2681mg sodium, 4g sugar, 0g fiber, and 33g protein.
Talk Soon,

Miguel Serrano
United States Karate Academy

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Fitness Foods: Red Bean and Lentil Casserole

Red Bean and Lentil Casserole

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

Servings: 8

Here’s what you need...

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil.
2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel Serrano
719-388-2020
United States Karate Academy

Fitness Foods: Meaty Comfort Chili

Meaty Comfort Chili

Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

Servings: 12

Here’s what you need...

• 6 oz. hot turkey Italian sausage, loose
• 1 yellow onion, chopped
• 1 cup chopped green bell pepper
• 1 Tablespoon garlic, minced
• 1 lb ground beef
• 1 jalapeno pepper, chopped and seeded
• 2 Tablespoons chili powder
• 2 Tablespoons coconut sugar OR honey
• 1 Tablespoon ground cumin
• 3 Tablespoons tomato paste
• 1 teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 2 bay leaves
• 1 ¼ cups Merlot or other fruity red wine
• 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
• 2 (15oz) cans no-salt-added kidney beans, drained
• Sour cream (optional garnish)
• Shredded cheese (optional garnish)
• Green onion (optional garnish)
• Diced tomatoes (optional garnish)

1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel S.
719-388-2020
United States Karate Academy

SUGAR

#1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar. 

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems. 

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought. 

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

Pumpkin Bonbons!

Pumpkin Bonbons!

Pumpkin is easily the most anticipated flavor of the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin Protein Bonbons! This is hands down the most delicious and guilt-free way to get your pumpkin fix…

Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.

Servings: 32

Here’s what you need...

• 1 cup coconut flour
• 1 cup vanilla protein powder
• 1 cup canned pumpkin (not pumpkin pie filling)
• ½ cup almond butter, creamy
• ¼ cup plus 3 Tablespoons coconut oil, melted
• 1 teaspoon vanilla extract
• 2 teaspoons liquid stevia
• ½ cup dark, stevia-sweetened chocolate (Lily’s brand)

1. Find a rimmed pan that will fit in your freezer and line with parchment paper.
2. In a large bowl combine the coconut flour, vanilla protein, canned pumpkin, almond butter, ¼ cup of the coconut oil, vanilla extract and stevia. Mix well and if needed add another Tablespoon of coconut oil. Form into 32 balls.
3. Place the balls on the prepared pan and put in the freezer for 15 minutes.
4. In a double boiler, gently melt the dark chocolate and remaining coconut oil. Remove the pumpkin balls from the freezer and one-by-one roll in the melted chocolate. Return the coated balls to the freezer for 10 minutes. Drizzle any remaining chocolate over the tops of the bonbons in a nice design. Store in the freezer for up to a month and in the fridge for up to 5 days. Enjoy!

Nutritional Analysis: One serving equals:  120 calories, 7g fat, 6g carbohydrate, 2g sugar, 97mg sodium, 2g fiber, and 8g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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Salmon Dinner

What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the perfect recipe to cook up for dinner tonight.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

Servings: 4

Here’s what you need...

• ¼ cup fresh lime juice
• 1 teaspoon minced garlic
• 1 Tablespoon chili powder
• 1 Tablespoon ground cumin
• 1 Tablespoon olive oil, divided
• 4 (5-oz) salmon fillets
• 2 zucchini, sliced into half moons
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 poblano pepper, thinly sliced
• 1 small red onion, thinly sliced
• sea salt
• black pepper

For the Creamy Mustard Sauce

• 2 Tablespoons coconut cream
• 1 Tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1 Tablespoon fresh chives, minced
• ⅛ teaspoon sea salt
• ⅛ teaspoon black pepper
• 1 teaspoon water

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.
2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.
3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.
4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutritional Analysis: One serving equals:  572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! 

Cheese-Stuffed Burgers!

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.  This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.  Servings: 4  Here’s what you need... 1 Tablespoon olive oil 1 yellow onion, sliced 1 lb grass fed ground beef 1 Tablespoon ketchup 1 Tablespoon yellow mustard ½ teaspoon sea salt ¼ teaspoon black pepper ¼teaspoon garlic powder 4 oz mozzarella, cut into 4, 1-inch cubes 1 head iceburg lettuce 1 tomato, sliced Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside. Preheat your grill to medium-high. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness. Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy! Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.  I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! Talk Soon, Miguel Serrano P.S. If you want more recipes like this, check out my newsletter to get more....click here!