Recipes for Fitness
Courtesy of M.A.C. Fitness

GREEN TOMATILLO CHICKEN
(from The New Creative Crock-Pot Slow Cooker Cookbook)

6 boneless chicken breasts
1 medium onion, diced
2 cloves garlic, minced
1 tsp. ground cumin
1 tsp. dried oregano
1 tsp. salt
1 tsp. freshly ground pepper
1 Tbs. fresh lemon juice
1 cup green tomatillo salsa (or traditional salsa (see below)
1 cup Fage yogurt (0%) (or 1 Tofutti sour cream)

Easy!
Place the chicken in the slow cooker. In a small mixing bowl, combine onion, garlic, cumin, oregano, salt, pepper, lemon juice, and salsa. Pour this sauce over the chicken. Cook on low for 6-8 hours (high for 3-4 hours).

Remove chicken from slow cooker. Stir sour cream into the juices left in the stoneware and blend well. Pour the sauce over each piece of chicken and serve.

ROSEMARY CHICKEN
(compliments of Jane)

1 whole chicken
1/2 fresh lemon
1/2 fresh lime
1 sprig, rosemary
1 clove, garlic
2 lbs red or new potatoes, washed and diced
Extra rosemary for garnish

Easy!
Empty the chicken cavity and stuff it with the lemon, lime, garlic, and rosemary. Salt and pepper the chicken skin to taste.

Place the chicken in a roasting pan. Arrange the potatoes around the chicken and sprinkle some rosemary leaves on the potatoes for extra flavor, if you wish.

Cook the chicken, uncovered, at 200 degrees for 3 hours then 450 degrees for 1 hour or until crispy on the outside and cooked through.

Enjoy!

EASY SALSA
Recipe compliments of M.A.C. Fitness Member Jan Fisher.

1(28oz) can diced tomatoes with garlic or 3 fresh tomatoes with 1 clove minced garlic
1 small red onion chopped
1 large jalapeno pepper seeded and chopped
1 cup chopped fresh cilantro
2 tablespoons lemon juice
2 tablespoons lime juice
1 teaspoon ground cumin
1 teaspoon chili powder
¼ teaspoon salt
2 teaspoons sugar(optional)

Combine all ingredients in large bowl. Cover and chill until ready to serve.

LEMON, SAGE, AND GARLIC ROAST CHICKEN
(taken from epicurious.com)

4 chicken breast halves with skin and bones
8 very thin lemon slices, seeded
12 fresh sage leaves
Olive oil
4 teaspoons fresh lemon juice
2 large garlic cloves, coarsely chopped
1 cup low-salt chicken broth
Preheat oven to 450°F. Slide fingertips under chicken skin to loosen. Arrange 2 lemon slices and 3 sage leaves under skin on each breast; smooth skin over to enclose. Place chicken on rimmed baking sheet; brush with oil. Drizzle 1 teaspoon lemon juice over each breast; sprinkle with garlic, salt, and pepper. Pour 1/2 cup broth onto sheet around chicken.

Roast chicken until brown and cooked through, basting once or twice with pan juices, about 25 minutes. Transfer chicken to platter.

Place baking sheet directly atop 2 burners; add remaining 1/2 cup broth. Using back of fork, mash any garlic on baking sheet into broth and pan juices. Boil over high heat until broth reduces almost to glaze, scraping up browned bits, about 4 minutes. Spoon sauce over chicken and serve.

Poached Shrimp Salad with Cider Dressing
(taken from Cooking Light)

Shrimp:
4 cups apple cider vinegar
1/4 cup thinly sliced peeled fresh ginger
3 Tbl fresh lemon juice
4 tsp Worcestershire sauce
10 black peppercorns
2 (3-inch) cinnamon sticks
2 star anise
1 1/2 lbs large shrimp, peeled and deveined

Dressing:
1/2 cup apple cider
2 Tbl cider vinegar
1 Tbl plain low-fat yogurt
1 1/2 tsp extra virgin olive oil
1/2 tsp horseradish

Salad:
5 cups torn Boston lettuce
4 cups trimmed watercress
2 Fuji apples, cored and cut into 1/4-inch wedges
1/2 thinly sliced avocado

Combine the first 7 ingredients ina large saucepan and bring to a boil. Reduce heat and simmer 10 minutes. Strain cider mixture into a bowl and discard solids. Return cider mixture to the pan and bring to a boil. Stir in shrimp, reduce heat and simmer 5 minutes. Remove pan from heat and let stand 30 minutes. Remove shrimp from cider mixture, discard mixture and chop shrimp. Chill.

Prepare the dressing and toss 1/2 cup with salad. Pour remaining dressing over shrimp. Add shrimp to salad and serve.

Sweet and Spicy Chicken

Try this sweet, spicy (and healthy) dish—a yummy cousin to General Tso's Chicken.

1 lb chicken (breasts or thighs), skinless, boneless, and cubed
2 TBL sesame oil
3-5 dried pepper pods
1 1/2 TBL rice vinegar
2 TBL rice wine
2 TBL honey PLUS 1 TBL equivalent of your favorite sugar substitute (like Stevia or granulated date sugar or Agave Nectar)
3 TBL soy sauce
2 tsp arrowroot (or corn) starch

SAUCE:
Combine vinegar, wine, honey (and sugar), soy sauce, and starch. Whisk together and set aside.

Heat sesame oil in a wok or other non-stick pan. Add chicken and cook through.
Remove chicken from the pan and set aside.
Add pepper pods to the pan and cook a few minutes to release the aroma.
Add chicken back to the pan and pour in sauce.
Cook until sauce coats the chicken and caramelizes (1-2 minutes).

Serve immediately with rice and steamed veggies.

"Beet" the Summer Heat!

Did you know that you can eat every part of a beet? The leaves are a great addition for your salad. The rest, stem and all, can be baked and eaten.

Plentiful this time of year at our local farm markets near M.A.C. Fitness, beets are a great source of fiber, are low in sugar, and are an excellent alternative to a baked potato. Stop by Kaelin Farm Market, Soergels, or Shenot Farm Market for some fresh beets and try this easy, delicious, recipe.

Cut off leaves and wash thoroughly.
Scrub beets but do not peel.
Cut beets in half and place slices on cookie sheet.
Drizzle with olive oil, garlic, sea salt and pepper.  
Bake at 350 degrees for 25-30 minutes.  

Strawberry Spinach Salad


1 bag Baby Spinach
1 lb strawberries, sliced

Dressing:
2 tsp honey
1 tsp prepared dijon mustard
1/8 tsp onion powder
1/2 tsp lemon juice
3 Tbl water
2 tsp rice vinegar
1 1/2 tsp canola oil

Combine all ingredients in a jar; cover and shake well. Chill.

Mix baby spinach and strawberries and toss with dressing. Serve with grilled chicken.

Pesce In Saor
(Fish with sweet and sour, onions, raisins and pine nuts.)

1/4 cup (or as needed) mild olive oil
8 cups sliced onions (about 4 very large onions)
1/4 cup red wine vinegar
1/4 cup raisins plumped in 1/2 cup hot water and drained
1 tablespoon grated orange zest
2 teaspoons grated lemon zest
1 teaspoon salt, plus additional for fish
1/2 teaspoon freshly ground pepper, plus additional for the fish
4 fish fillets, about 6 ounces each (sole, salmon, tilapia, or flounder)
1/4 cup pine nuts, toasted

Heat the oil in a large sauté pan or skillet over medium heat. 
Add the onions and cook until tender and translucent, about 20 minutes. (They will cook down to about 4 cups.)
Add the vinegar, the raisins, and the grated zests and cook a few minutes longer. 
Stir in salt and pepper. 
Taste and adjust seasonings.  (The onions may be prepared several hours ahead.) 

Preheat the oven to 450 degrees. 
Sprinkle the fish fillets with salt and pepper and place in a baking dish. 
Spread the onions over the fish and bake until just cooked through, about 7 minutes.  Or sauté the fish in a little olive oil in a sauté pan or skillet over medium-high heat, adding the onions to the pan with the fish during the last few minutes of cooking.  Or rewarm the onions separately.

To serve, place the fish on 4 serving plates. Top with the hot onion mixture and the toasted pine nuts and serve hot.
 
Variation:  add a little pomegranate juice to the onion mixture instead of vinegar and sprinkle the fish with pomegranate seeds before serving.
 
Saffron rice and spinach are nice accompaniments to this dish.
Recipe compliments of M.A.C. Fitness Member Lorraine Houston.

Fresh Herb Salad
(Modified from a recipe taken from Cook Right 4 Your Type by Dr. Peter J. D'Adamo.)

1/8 cup Olive Oil (more to your taste)
Juice of 1 lemon
1 Tbl fresh mint, chopped
2 Tbl fresh basil, chopped
2 Tbl fresh parsley, chopped
1 large cucumber, diced
1 small yellow bell pepper, diced
2 stalks of celery, diced
1/2 medium red onion
1 clove garlic, diced

Mix all ingredients in a bowl. Cover and let marinate for 1-2 hours. After marinating, add:

1 bag of chopped romaine lettuce
1/4 cup of crumbled feta cheese
Black olives to your taste
1 tsp fresh or dried oregano

Mix well and serve.

GRANOLA
(Make ahead and store in your refrigerator for 2 weeks of quick breakfasts.)

Olive Oil
3 cups old-fashioned oats
1 cup sliced, raw almonds
3/4 cup shredded un-sweetened coconut
1/3 cup sesame seeds
6 tablespoons pure maple syrup
6 tablespoons (packed) dark brown sugar OR 7 tablespoons of honey
1/4 cup olive oil
1/2 teaspoon salt
1 cup golden raisins or your favorite dried fruit

Preheat oven to 250°F.
Lightly brush a baking sheet with olive oil.
Toss oats, almonds, coconut, and sesame seeds in large bowl.
Whisk syrup, brown sugar (or honey), oil, and salt in small bowl to blend. Pour syrup mixture over oat mixture and stir to combine.
Transfer to prepared baking sheet.
Bake until evenly browned, stirring occasionally, about 1 hour 15 minutes. Cool.
Transfer to large bowl. Mix in raisins (dried fruit).

SPICY TUNA SALAD

1 - 6 oz. can water packed tuna
1 heaping tbsp. dill relish
1 tbsp. fat free mayo
1/4 cup Pace Chunky Style Salsa

Drain tuna. Mix ingredients together well. Serve on whole wheat bread
with lettuce. Makes 2 servings.

CAL:120 / FAT.:.8 / CHOL.:40

CHICKEN OR TURKEY SALAD SANDWICHES

1 lb. skinless chicken or turkey breast
1 tsp. garlic powder
1/4 tsp. pepper
1/4 cup mustard
1/4 cup dill relish
1/4 chopped scallions

Place meat on a plate & cover with a moist paper towel. Cook in microwave on high for 10- 15 minutes or until done. Place cooked meat in a food processor and shred meat. Place shredded meat in a mixing bowl and stir in all other ingredients until evenly mixed. Serve on toast or whole wheat bread. Serves 6

CAL:104 / FAT:1.5 / CHOL:65 / %FAT = 6%