- Position rack in upper third of oven; preheat broiler.
- Bring broccoli 1 1/4 cups milk and salt to a boil in a large sauce pan over medium-high heat. Reduce heat, cover and simmer until the broccoli is tender, about 5 minutes.
- Meanwhile, combine breadcrumbs, 1/4 cup cheese and oil in a small bowl. Whisk flour and the remaining 1/4 cup milk in another small bowl until smooth; stir the mixture into the pan and cook, stirring, until thickened, about 1 minute. Stir in the remaining 1/2 cup cheese, chives, mustard and pepper. Move broccoli mixture to a casserole dish. Sprinkle with the breadcrumb mixture. Broil until the top is crispy and beginning to brown, 1 to 2 minutes.
October 10, 2012 by Kristin
September 11, 2012 by Kristin
So my trainer is leaving me… I am legitimately sad, she is moving on. I have a hard time with change, especially when I like something and someone. I loved our workouts and I really enjoyed spending time with her. I do realize that she is not leaving the face of the Earth and sometimes, we will get a chance to workout together. So I started to think why did I love her workouts…
1. We always had time for girl talk in between sets.
2. We would do full body workouts… never hitting a target area, so that way, the next day I feel sore all over but not a bad sore, a GOOD sore!
3. When working out, she already had a plan of what we were doing.
4. She counted for me (I know, how lazy am I?)
5. Overall, I just ALWAYS had a good time with her.
So what did I learn from my 1+ year of training with my trainer:
1. Always count your own reps, we are all adults and we all know how to count.
2. Working out with a friend can help motivate you. A friend can also help you stick to your workout.
3. Always have a plan before going to the gym. You will make your time more effective.
4.There is no need to do back and chest ONLY or biceps and triceps ONLY, mix up your workout and add some quick movements like burpees, you will get your cardio in while lifting weights… 2 birds, people!
5.You can make workouts fun. There is no reason to loath the thought of working out. If your workout is boring, MAKE IT FUN!
August 27, 2012 by Kristin
1 1/2 pounds ground turkey meat
1 onion, chopped
1 red bell pepper, chopped
1 (6 ounce) can tomato paste
1 cup water (or if you don’t have tomato paste, substitute the water and tomato paste with about 1 1/2 cups of tomato sauce
3 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon distilled white vinegar
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
In a large skillet over medium-high heat, saute the ground turkey for 5 minutes. Add the onion and red bell pepper; saute for 5 more minutes, or until onion is tender. Drain the meat.
Mix in tomato paste and water, stirring until paste is dissolved. Stir in garlic, chili powder, paprika, cumin, vinegar, brown sugar, oregano, salt and pepper. Continue to heat for 5 to 10 minutes, or until mixture is thick and stewy.
I recommend tasting your sloppy joe’s as you cook so you can make it taste just the way you like it!
August 27, 2012 by Kristin
Want a filling breakfast that is under 200 calories… try a veggie omelet!
- chopped pepper, onion, and tomato :I bought a “tomato trinity” (already chopped onion, pepper, and tomato) from my local grocery store. This helps to save time in the morning
- 2 eggs, fluffed with a fork
I used a nonstick cooking spray in a pan. I cooked the veggies first for about 2 minutes, then I poured the egg mixture into the pan and cooked it all until the eggs were no longer runny.
Easy, tastes good, and healthy!
August 16, 2012 by Kristin2 lb boneless skinless chicken breasts (cut into 1 inch pieces)3 garlic clove (minced)3 tbsps coconut oil5 tbsps honey4 tbsps reduced sodium soy sauce2 tbsp of ginger2-3 tbsp of red pepper flakes1/2 tsp salt1/2 tsp pepper16 ozs stir frozen vegetable blend2 tsps cornstarch1 tbsp cold water
1 In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons coconut oil. Add the honey, soy sauce, ginger, red pepper flakes, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm. 2 In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice.
August 8, 2012 by Kristin
- 1 skinless, boneless chicken breast
- 2 tablespoons minced green onion
- 2 tablespoons minced red bell pepper
- 1/2 cup frozen corn kernels
- 1/4 cup black beans, rinsed and drained
- 1 cup of freshly chopped spinach
- 1/2 tablespoon minced fresh parsley
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1 pinch ground cayenne pepper
- 5 whole wheat tortillas
1. Preheat the oven to 425 degrees. Cut the chicken into small pieces so it can fit into the tortilla when you are done. Cook the chicken in a pan for about 7 minutes or until done. Remove chicken.
2. Now cook the onion, pepper, corn, beans, spinach, parsley, cumin, chili powder, and cayenne pepper all together. Cook for about 2 minutes.
3. Now add the chicken back to the pan and cook all ingredients for about 2-3 minutes.
4. Remove pan from the burner.
5. Place about 2-4 tablespoons of the mixture in the tortillas and wrap them tightly.
6. Place them on a greased baking sheet ( I used a cooking spray) and spray the tops of them lighting with a cooking spray. This will help them to be crunchy.
7. Bake for about 20-25 minutes or until the edges are brown.
Honestly, I was so surprised how these turned out. My husband and my father-in-law both approved. In the words of my father-in-law, “Those were damn good, sweetheart.” I also had a scoop of fat free sour cream and salsa on the side.
August 1, 2012 by Kristin
This has to be one of my favorite breakfasts, an egg on top of a 100 calorie veggie patty and 1/2 of a 100 calorie bun, so its really only 50 calories. Total calories of this meal: 220! Its filling and satisfying.
I recommend buying veggie patties from Whole Foods. This brand has a half serving of veggies, lots of fiber and protein, and low in calories.
July 11, 2012 by Kristin
July 11, 2012 by Kristin
July 5, 2012 by Kristin