Nutrition :: Easy Lentil Soup

Easy Lentil Soup

Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings

Here's what you need...

• 1 tablespoon olive oil
• 1 cup finely chopped onion
• 1/2 cup finely chopped carrot
• 1/2 cup finely chopped celery
• 2 teaspoons salt
• 1 pound lentils, picked and rinsed
• 1 cup peeled and chopped tomatoes
• 2 quarts chicken broth, fat free, reduced sodium
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground toasted cumin
• Optional, spoonful of fat free cottage cheese
• Optional, dried parsley

1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

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Nutrition :: Chocolate Peanut Butter Protein Bars

Chocolate Peanut Butter Protein Bars

What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars

Here's what you need...

• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk

1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Nutrition :: Eat-Your-Spinach Frittata

Eat-Your-Spinach Frittata

This recipe is a great way to eat more spinach-and we all know how that turned out for Popeye. Frittatas make a great dinner, so don't limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.
Servings: 4

Here's what you need...

• 1 teaspoon olive oil
• 1 teaspoon minced garlic
• 4 cups baby spinach leaves
• 3 whole eggs, plus 4 egg whites
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 sweet onion, chopped
• 1/4 cup red bell pepper, minced
• 2 red potatoes, peeled and shredded
• 1/4 cup shredded low fat mozzarella

1. Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat 1/2 teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
2. In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
3. Put the frying pan back on medium heat and add the remaining 1/2 teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
4. Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
5. Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.

Nutritional Analysis: One serving equals: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Nutrition :: Simple Spaghetti Squash

Simple Spaghetti Squash

Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4

Here's what you need...

• 1 spaghetti squash
• 1 Tablespoon dried basil
• 1/2 teaspoon garlic salt

1. Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
2. Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
3. Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
4. With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.

Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Nutrition :: Rosemary Dijon Chicken

Rosemary Dijon Chicken

Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time.
Servings: 4

Here's what you need...

• 4 boneless skinless chicken breast halves
• 1/4 cup Dijon mustard
• 1/2 teaspoon dried rosemary leaves, crushed
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
• Freshly ground black pepper
• 2 tablespoons finely chopped fresh parsley

1. Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
2. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
3. Meanwhile, cook rice as directed.
4. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.

Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.

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645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Nutrition :: Springtime Shrimp Salad

Springtime Shrimp Salad

Here's what you need...

For the Dressing

• 1 Tablespoon grated orange peel
• 1/3 cup orange juice
• 1 tablespoon sugar
• 2 tablespoons oil
• 2 teaspoons Dijon mustard

For the Salad

• 1 lb fresh asparagus, trimmed, cut into 2-inch pieces
• 8 cups torn Boston lettuce
• 3 Oranges
• 1 lb fresh or frozen shelled deveined cooked shrimp, thawed

1. In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
2. In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
3. Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
4. Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.

Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Nutrition :: Sunny Day Grilled Chicken

Sunny Day Grilled Chicken

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

Here's what you need...

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• 1/2 teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100