New Year!! New You!

Here comes 2016!! Let's make this new year the beginning of the new you. There are books everywhere on what to eat, when, how much, and which foods are the devil (sometimes that includes strawberries!!) Rather than starting a fad-diet that will have you gain it all back, try a couple of tried and true methods of losing weight. If you will follow these suggestions, you will notice your jeans fitting better within around 3 weeks!

• Exercise 4-5 days a week doing cardio - include resistance training at least 2x a week! Sign up and train with Texas Fit Chicks and we will help you along the way!!
• Drink at least 64 oz of water daily, more if you are exercising
• Eat your veggies! Get 5-7 servings daily.
• Avoid white, refined foods. Go for whole wheat and cut out sugar
• Cut out soda...lots of empty calories there!
• Don't skip meals - you will end up hungrier the next time you eat, and it slows the metabolism to a crawl

There are ways you might be hindering your progress...

SABOTAGE #1 – right foods, wrong quantities.Ok, so you eat healthy. You go for greek yogurt instead of the chocolate bar. You are accustomed to eating green leafy veggies, fresh fruit and lean meats like salmon, tuna, chicken, turkey and the occasional lean beef. If you are eating the right foods, but eating too much, you will not lose weight. It’s like your finances. You might be spending on good things, but overspending is overspending.Do you know how many calories you’re eating per day? Carbohydrates? Fat grams? Protein?

SABOTAGE #2 – right foods, “right quantities”, bad timing. If you’re either seeing very slow progress or not seeing progress and feel you’re within you’re correct caloric range and eating good foods, then time of day could ruin the best results you could have. Here’s some tips for those seeking to shed a few pounds.- Don’t eat simple carbs after 2pm, such as: rice, pasta, breads, sugars, honey, fruit juice, sweets. These foods are not bad, but they should be eaten earlier in the day, when your metabolism is running faster.- Eat a fast absorbing protein within 30 minutes of excercising such as a whey protein shake. - Realize that alcoholic drinks may not contain fat nor carbs, but to quote a University Anatomy professor, “It’s not what a food is, it’s what a food does that matters” and Alcohol easily converts to fat, hence the term “beer belly”.

SABOTAGE # 3 – Not taking ONE diet day-off per week.YOU GET CRAVINGS! We all do. You want to eat a Krispy Kreme donut, or you’d like to eat some pizza, you’re going to a party or on a date …who doesn’t… So the best way to deal with these craving is to have a once a week outlet. Let me be clear here, you should choose your day ahead of time and then get your junky eating done on that day (try not to go too crazy, just a little crazy, try not to go more than 600 Calories over your normal diet) .

Don't take several “OFF MOMENTS” during the week. This will RUIN, SABOTAGE and DESTROY your hard work and keep you at bay from your goals. Keep it to one day and one day per week only and then the rest of the week stick with the plan and you will be on your way.

SABOTAGE #4 – inconsistency. “Be consistent… nothing worthwhile is free or without cost” if you want to succeed, be consistent. Consistency is the key to financial, relational, scholastic, spiritual and fitness success.If someone isn’t getting the grades they desire by studying just 2 hours a week, what’s the solution? Study more and do it consistently, “hit & miss” never wins out, no matter how much talent/genetics/natural ability you’ve got. Remember the tortoise and the hare?The same principle applies in fitness, if going to the gym twice a week isn’t doing it for you, then go three or four times. But above all be consistent, because only then do even have a behavior pattern to measure and compare.

SABOTAGE #5 - not getting enough sleep.Proper rest is essential! if you're not getting 7-8 hours of good rest a night, it can affect your progress. Our metabolism is directly affected by whether or not we've rested properly *** this is ABSOLUTELY crucial to those wanting to add muscle. Muscles don't grow at bootcamp, they grow in rest after your workout**

Start 2016 off with a bang and Commit to be FIT! Texas Fit Chicks Boot Camp specializes in helping women lose weight.. The key to success is to eat clean 90% of the time and 10% of the time, indulge.

Connect with Texas Fit Chicks on Facebook

& Check out our website!!

New Things To Come In 2016!!!

A new year means a new you!  And we want to help you create/maintain that. We are excited to share some news with you about things that will be new with TFC in 2016!

1) Our normal meal plans, which are available to any TFC Boot Camp member, have only been published once per year for the past few years.  Beginning in 2016, we will release a new meal plan each quarter, starting January 1, 2016.  This means that you will receive four different meal plans each year. 

  

2) Many of you have asked for flexibility and the option of attending classes other than your "home camp."  Sometimes you can't make your normal class time/location and would like to attend a different camp.  Others have told us they'd like to be able to get in more than 3 workouts with TFC each week.  Well, we are happy to say that we are accommodating those requests!

Beginning in January, Chicks who are on the $99, $129 or $159 plans will have up to 8 "extra" classes they can take per month. They will have a card they can print out and have their personal trainer at their "home camp," sign and date, and they will then have up to 8 workouts they can attend at any other camp within a one-month time frame. Each month, if they are in the $99, $129 or $159 plan, they will be able to print off a new card and get another 8 extra classes.  If a Chick who is on the $79 plan would like to upgrade to the $99 plan before completing her 12 month term on the $79 plan, she may do so by informing her trainer, who will then let our Support Manager know. The Chick will then be eligible to receive the 8 "extra" class card, and on the date of her next draft she will be switched to the $99 plan and have a new, six-month commitment.

            How it will work:

On Jan 1, all of you on the $159, $129 or $99 plan will receive, via email, a card you can print off, which includes room for your trainer's signature, a date, and 8 blank boxes.  Beginning January 1, each time you sign up for or renew for a camp (this does not include drop in purchases), the email thanking you for signing up will include the card that you can print.  

You will still have your personal trainer and your "home camp."  If you want to be able to attend classes outside of your normal camp days and times you will bring a card to your personal trainer and have her sign and date it. Please be sure to contact another trainer before you just show up at a class other than your own.  All class days/times and trainer contact information can be found on our website.  Then you will present your card when you arrive.  The trainer will simply sign her name and put a date in one of the 8 boxes and let you work out.

Each month, you can print off a new card and take it to your personal trainer to sign and date it.  If you present a card that has a date that is more than one month prior, you will politely be told you need to get a new card signed by your regular trainer.   If you lose your card and can't find the document that was emailed to you, you can just request a card from your trainer and have her sign and date it.

3) Our $79 annual plan was introduced for a limited time in the spring, and we are continuing it through Dec 31^st, 2015.  Beginning January 1, it will no longer be offered to new clients.  All new clients will have the option of signing up for our normal 3 plans which we have had the past few years - the $99, $129 and $159 plans.  

We truly appreciate our clients' referrals.  We want to continue to show our appreciation to you for that, therefore, we are enhancing our referral program!  For any current clients who wish to renew on the $79 plan, they will have the option do to so ONLY IF they have referred a friend who has signed up within the previous six months (the six months immediately preceding their renewal date).  In other words, if a Chick is set to renew April 1, 2016, when she goes in to renew the system will check to see whether another client has entered her ID as a referrer since September 1, 2016.  If so, the renewing Chick will see an option to renew at $79 for twelve months.  The normal $25 referral credit will also apply.  If you haven't already taken advantage of this option by referring a friend to TFC, you can do so between now and your renewal period.  Be sure to give your friend(s) your TFC ID and they use it when they sign up for ANY TFC location.  If they do not enter your ID the system will not know you referred the person and we will not be able to later go back and verify your referral.

We are grateful to have you all as TFC Chicks and we thank you for the opportunity to help you along your health and fitness journey!  2016 will be a great year! 

FAQs

1.      Do I have to refer a friend to the class that I'm currently in?  Or can I refer a friend to any TFC class?

Any referrals count, regardless of where your friend is located.

2.       If I'm currently on the $99, $129 or $159 plan and refer a friend, will I also have the option to renew at $79?

Yes, any current client who has had a referral within the six months prior to her renewal date will see the $79 option. Please keep in mind that in moving to the $79 plan you would not have the option for 8 extra classes per month.

3.      What if I refer someone but they do not enter my ID when they sign up?

The system will not know about your referral and you will not see the $79 option. If you are referring a friend and want to get the $25 credit and/or have the $79 renewal option BE SURE YOUR FRIEND TAKES THE TIME TO ENTER YOUR ID.

4.      If I'm on the $99, $129 or $159 and have the extra class card, what if I want to drop into 2 classes one week, but then get in 3 three classes the next week?  Is that allowed?

Yes

5.      Am I allowed to "gift" my extra, unused classes to friends who are not with TFC?

No, but keep in mind anyone can try a class for the first time at no charge.

6.      Do the "unused additional classes" rollover to the next month?

No, you'll need a new card signed by your trainer each month and only that current card can be used.

RECIPES!!! Trainer Favorites!

Here's the list of our trainers' favorite recipes

We hope you enjoy!! 

Remember - you can't out-train a bad diet :)

Not so Fried Chicken - Not so Fried French Fries and Steamed Broccoli 

4 oz of Organic Chicken per person in your household
Box of Panko Bread Crumbs
1 pint of LowFat Buttermilk
Red Pepper flakes 

1.  Cut Chicken in strips
2.  Let marinate in buttermilk for 30 minutes
3.  Coat with Panko and Red Pepper Flakes
4.  Place on a greased baking sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

NSF French Fries
½ sweet potato per person in your household
Texas Seasoning with Jalepeno  (http://www.larrysmeat.com/product.php?productid=16187&cat=249&page=1)

1.  Cut potato into strips 
2.  Sprinkle with Texas Seasoning
3.  Place on Greased Baking Sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

Cold Sesame Noodle Salad

4 portions

Highlights: 13 grams protein, vegan friendly and gluten free, good for carbo-loading!

greatly adapted from http://www.foodnetwork.com/recipes/guy-fieri/dang-cold-asian-noodle-salad-recipe/index.html

1 package soba noodles* (you can sub in your favorite whole grain noodles too)

1 teaspoon sesame oil

2 tablespoons rice wine vinegar or white vinegar

1 tablespoon low-sodium soy sauce/gluten free soy sauce**

1 teaspoon hot chili oil (optional)

2 tablespoons hoisin sauce***

5 tablespoons extra-virgin olive oil or peanut oil (this oil is optional, really!)

1-2 carrots, very thinly julienned

5 green onions, bottom 4 inches, thinly sliced

1 thinly sliced large cucumber or 1 Cup thinly sliced napa cabbage or bok choy

Bunch of minced fresh cilantro leaves, however much you like

Toasted sesame seeds and/unsalted peanuts, for garnish

Optional: 1 thinly cooked shredded chicken breast 

Directions

1.  Boil noodles according to directions. When finished, place noodles in an ice water bath to cool.  Drain and set aside. Sometimes I just make this, rinse and drain, and let it sit out until room temp while I prep the rest.

2.  In a medium bowl mix sesame oil, vinegar, soy sauce, hot chili oil, hoisin and extra-virgin olive oil or peanut oil. (You can actually leave out all but the sesame oil and thin out the sauce with vinegar or sherry)

3.  Combine prepared vegetables and noodles and sauce (start off with half the sauce and add to taste). Add chicken if you want (I find that the chicken really doesn’t add anything to the dish, but certainly adds protein.) Mix thoroughly and chill.

4.  Garnish with sesame seeds or peanuts. Serve cold or room temp.

*Read labels to ensure buckwheat soba noodles are gluten-free. Eden foods has a variety

**Soy sauce contains a fair amount of sodium, even lower-sodium varieties. To reduce further, eliminate soy sauce and add another 1-2 tsp of Hoisin Sauce + tsp of vinegar to thin it out.

***Store bought hoisin or use this homemade recipe: http://www.grouprecipes.com/47010/homemade-hoisin-sauce.html

485 Calories, 19.6g total fat (13.2 monounsaturated, 2.8 sat. fat, 3.4 polyunsat. if all of the oil is used), 71 grams total carbohydrate, 13 grams protein, 1.5 g fiber

Turkey Stuffed Peppers

Ingredients: 

1 lb lean chopped turkey meat

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh cilantro or parsley

1 tsp garlic powder

1 tsp cumin powder

salt to taste

3 large sweet red bell peppers, washed

1 cup fat free chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked rice

Olive oil spray

1/4 cup reduced fat shredded cheese

Directions: 

Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish.Spoon the meat mixture into each pepper half and fill it with as much as you can.Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

Servings: 6 servings (1/2 pepper) • Time: 55 minutes • Old Points: 4 • Points+: 5

Calories: 184.7 • Fat: 2.3 g • Protein: 20.8 g • Carb: 20.2 g • Fiber: 1.6 g  

Healthy Crock Pot Chicken Tortilla Soup

Ingredients:

4 uncooked boneless, skinless chicken breasts

1 (15 oz) can crushed tomatoes, undrained

1 (10 oz) can red enchilada sauce

1 (15 oz) can black beans, drained & rinsed

1 medium onion, chopped

1 (4 oz) can chopped green chile peppers

2 cloves garlic, minced

1 package frozen corn (about 14 oz)

2 (14.5 ounce) cans chicken broth

1 tsp cumin

1 tsp chili powder

1 tsp salt

1/4 tsp pepper

1 bay leaf

corn tortillas

cooking spray

Directions:

Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.

When fully cooked, pull chicken out and shred. Place back inside crock pot. 

Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry's seasoning salt or just plain salt and pepper if desired.

Bake in preheated oven until crisp, about 10 to 15 minutes. To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips on top. ENJOY!!

Shared by TFC Personal Trainer, Tabitha Harper ~ Texas Fit Chicks The Colony

Spicy Turkey Chili

1 ½ lbs Lean Ground Turkey

1 medium onion, diced

1 medium bell pepper, diced

2-3 garlic cloves, minced

2 tbsp chili powder

1 tbsp cumin

1 tsp oregano

1 tbsp red pepper flakes (adjust to taste)

1 can diced tomatoes with juice, no salt added variety

1 small can tomato sauce, no salt added variety

1 can yellow corn, no salt added variety

1 can black beans, low sodium variety

1 can kidney beans, low sodium variety

1. Brown turkey in a large pot. After 1 minute, add onion, bell pepper, garlic, and seasonings.

2. Cook until turkey is no longer pink.

3. Add canned ingredients and bring to a boil.

4. Reduce heat, cover and simmer for 30-45 minutes.

Can be garnished with light shredded cheese, light sour cream, crushed tortillas strips, or your topping of choice.

Enjoy!!

Easy Turkey Tacos

1 lb ground turkey

1 can Rotel 

Fresh Avocado

Spinach

Whole Wheat Tortillas

Salsa

Brown ground turkey and add Rotel.  Simmer for just a few minutes and then make tacos with your choice of toppings.  I usually don’t use cheese and I sometimes just make a salad out of it with the spinach and don’t even use the tortillas.  Top with with salsa and fresh avocado for sure!

You can serve with whole grain tortilla chips if your guests insist!

Dark Chocolate Almond Clusters

I cup plus 3 tablespoons dark chocolate chips

Dried cherries (optional)

1 ½ cup whole raw almonds

Handful coconut shavings 

1. Line a baking sheet with parchment paper.  Start melting dark chocolate in a pan on low heat.  If you want the sweet cherry taste add the cherries to the chocolate now.

2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full.

3. Sprinkle with coconut if you wish and refrigerate for 10 minutes.

Makes 32 pieces 

Sweet Potato Fries

1 Sweet Potato

1t olive oil

1t brown sugar

1. Pre-heat oven to 425

2. Slice potato into fries, leaving skin on

3. Toss potato with brown sugar and olive oil

4. Lightly spray pan - place on cookie sheet in oven

Bake at 425 for 13 minutes. Flip fries on sheet, placing them back in oven for another 14 minutes, toss and let cook for an additional 5 mins.  Serves 1 ~ enjoy!

Quinoa + Spinach Salad Recipe 

with Grape Tomatoes, Feta

This naturally gluten-free salad is dairy-free vegan. If you eat dairy food, a crumble of goat cheese or feta would be fabulous and you can be creative and additional vegetables. Recipe by: http://glutenfreegoddess.blogspot.com/

Ingredients:

Extra virgin olive oil

1 clove garlic, minced

About 1/2 to 2/3 cup cooked quinoa per person

1 generous cup washed organic baby spinach leaves per person

A handful of organic grape tomatoes per person, halved

1 scallion per person, washed, sliced

Sea salt and fresh ground pepper, to taste

Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint

Tiny sprinkle of nutmeg

Squeeze of fresh lemon juice or rice vinegar

Instructions:

Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

*You can also make this a cold salad as well. Cook quinoa add chopped spinach and vegetables then chill in the refrigerator

THREE CHILE-DUSTED-SHRIMP W/ QUICK CORN RELISH

3 1/2 teaspoons sugar, divided 

2 teaspoons chili powder

1 teaspoon ancho chile powder

1/4 teaspoon chipotle chile powder

1/2 teaspoon salt, divided

1 1/2 pounds peeled and deveined large shrimp 

5 teaspoons olive oil, divided

1/2 cup chopped onion 

1/2 cup chopped red bell pepper 

2 teaspoons bottled minced garlic

2 teaspoons bottled minced ginger

1 (10-ounce) package frozen whole-kernel corn

1 1/2 tablespoons cider vinegar

1/2 cup chopped green onions 

Preparation

Combine 2 teaspoons sugar, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

We hope you enjoy these recipes from the training team at Texas Fit Chicks Boot Camp!
To learn more about our program, feel free to visit us on the web: www.texasfitchicks.com

Protein Pancakes

Ingredients (Serves 1)
1/4 cup oats {regular or quick}
1 egg or 1/4 cup egg substitute
1/4 cup low-fat cottage cheese
1/8 tsp baking powder
1 tsp honey, optional

For extra protein LeighAnne and Meridith add 1/2 scoop vanilla whey protein and 1/4 cup vanilla unsweetened almond milk (if mixture is too thick after whey is added)
Instructions
Add all of the ingredients to a food processor or blender. Blend until completely combined and smooth. Let sit for at least 5 minutes.
Heat a large non-stick skillet or griddle over medium heat.
Add pancake batter to pan {it makes about two regular sized pancakes}. Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.
Flip and cook another 2-4 minutes until done.
Serve with a little real maple syrup and/or a small pat of butter.
Enjoy

BBQ Pulled Pork Sandwich using Chicken Breast

Chicken
1 pound of boneless, skinless chicken breast tenders
Spice Rub
1.5 tablespoons paprika
1/8 teaspoon smoked paprika
1/2 tablespoon garlic powder
1/2 tablespoon dark brown sugar
1/2 tablespoon dry mustard
1 1/2 teaspoons salt

• Mix all of the spices together in a small bowl & reserve in a spice shaker

BBQ Sauce (adapted from foodnetwork.com)
1 cup ketchup
1/2 cup water
1/4 cup apple cider vinegar
2 1/2 tablespoons light brown sugar
2 1/2 tablespoons sugar
1/4 tablespoon fresh ground black pepper
1/4 tablespoon onion powder
1/4 tablespoon ground mustard
1/2 tablespoon fresh lemon juice
1/2 tablespoon Worcestershire sauce
• In a small saucepan, combine all ingredients.
• Bring mixture to a boil, reduce heat to simmer.
• Cook uncovered, stirring frequently, for 1 hour 15 minutes.

Directions
• Using 1 tablespoon of the spice mixture, rub onto the chicken breast, coating each piece evenly. Then place in a ziplock bag & refrigerate for about 30 minutes to an hour
• Preheat oven to 350 degrees
• Lay chicken onto a large, baking sheet lined with parchment paper
• Season with an additional tablespoon of the spice rub mixture
• Bake for 20-30 minutes (Oven times vary, and chicken breast is notorious for having the potential to be kind of dry, so you don’t want to overcook it. After 20 mins., keep an eye out. Mine was fully cooked & juicy after 24 minutes.)
• Remove chicken from oven.
• When cool enough to handle, chop coarsely to your liking. I pulsed the chicken in the food processor for a better “pulled” consistency.
• Add the chicken to a bowl, (season with additional salt & pepper to taste, if necessary)
• Fold in a bit of the BBQ sauce to your liking
• Spoon pulled BBQ chicken onto a soft, toasted bun

Maple-Mustard Glazed Chicken

Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast  halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup 2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation

1.  Preheat oven to 400°.
2.  Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Garlic Shrimp with White Beans and Tomatoes

1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

Calories per serving: 436
Carbs: 37 G
Fiber: 9 G
Protein: 35 G
Fat: 17 G