Lemon Garlic Herbed Salmon

Lemon Garlic Herbed Salmon

4 salmon filets (roughly 2 lbs, skin on)
Zest of 1 lemon
1 T parsley
1 t dill
1 clove garlic minced
3 T grass fed butter (I use KerryGold)
Sea salt
Cracked black pepper

Heat oven to 400 degrees. Put tinfoil on baking sheet for easy clean up. Place salmon filets skin side down. Mix all ingredients except salmon in a microwave safe bowl. Melt butter/herb mixture in microwave, roughly 30 seconds. Brush salmon with melted herb mixture and place in oven for 10-12 minutes. Remove from oven and use a spatula to carefully remove the salmon from the pan leaving the skin behind. It should come off very easily. Serve with your favorite side dish or vegetable!

Contributed by Trainer: Kit Tozier

Trainer Recipe: Portable Mini Quiche

• 6 Grade A Large Eggs (can sub egg whites)
• 1/4 cup(s), Pure Almond Unsweetened Original Milk (can sub skim milk)
• 2 tbsp(s), Reduced Fat Parmesan
• 1/2 Medium White Onion, finely chopped
• 1 Cup Kale, finely chopped
• 4 strips, Faken Baken - smoky flavor, cooked & crumbled
• 1/4 tsp Sea Salt
• 1/2 tsp Cracked Black Pepper

1. Preheat oven 375
2. Place 12 cupcake liners in muffin pan. May spray liners with PAM.
3. Whisk together eggs & milk, then add all other ingredients
4. Evenly pour mixture into each muffin tin
5. Bake for 25 minutes, or until firm

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Keep Your Holiday Healthy With Texas Fit Chicks!

RECIPES TO HELP YOU KEEP YOUR THANKSGIVING MEAL HEALTHY!! Happy Thanksgiving from everyone at Texas Fit Chicks

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Summer Is Approaching...Eat Clean NOW!

Here are some great clean-eating recipes to have you summer ready in no time!

CHICKEN MARSALA CROCK POT RECIPE

Ingredients

4 boneless, skinless chicken breasts

1/2 tsp. sea salt

1/2 tsp. pepper

1 tbs. olive oil

1/4 cup of flour

1/4 cup Chopped parsley

1/2 cup Marsala wine

1/2 cup sliced mushrooms

Directions:

Mix most of the flour with the sea salt and pepper and cover the chicken breast in this mixture. In a skillet brown the chicken breast on both sides and place in the Crockpot. Add the wine and mushrooms to the skillet and let heat for about 10 minutes, while tossing and stirring. Sprinkle the left over flour onto the chicken breast and pour the sauce over. Allow cooking on low for 6 hours. Use the parsley to garnish the finished chicken Marsala.

 MEXICAN CHICKEN SKEWERS with GUACAMOLE

Ingredients

3 tbs. olive oil

1 garlic clove, crushed

1 tsp. ground cumin

1/2 tsp. cayenne pepper

4 chicken skewers and 4 bamboo skewers or 3 skinless chicken breasts, cut into cubes and 8 bamboo skewers

1 small red pepper and 1 small green pepper, deseeded and cut into bite-size pieces

1 small to medium onion, cut into 8 wedges

Small tub guacamole, to serve

Directions:

Put the oil, garlic and spices into a bowl and mix well. Take the chicken pieces off the skewers and add to the marinade, mix and leave to marinate at room temperature for 30 minutes.

Meanwhile, soak 8 bamboo or wooden skewers in cold water for the same time.

Thread the chicken, peppers and onion alternately onto the skewers. Brush any remaining marinade onto the peppers and onion pieces. Put on a cooking grate and cook directly over a medium heat source for 10-12 minutes, turning halfway. Serve with guacamole.

GARLIC SALMON with SWEET ONION RELISH

Ingredients

5 tbs. extra virgin olive oil, divided

2 garlic cloves, crushed

1/4 tsp. freshly ground mixed peppercorns

1 1/2 cups chopped sweet onion

1/4 cup chopped oil packed sun-dried tomatoes

4 (6 ounces each) skinned salmon fillets

1 tbs. balsamic vinegar

1/4 cup toasted broken walnuts

2 tbs. thinly sliced fresh basil leaves

1/4 to 1/2 teaspoon sea salt (or regular salt)

Directions:

In small bowl, whisk together 3 tbs. of olive oil, garlic and peppercorns and set aside. Heat remaining 2 tbs. Of olive oil in small skillet over medium heat. Add onions and sun-dried tomatoes and cook 10 to 15 minutes, stirring occasionally. Meanwhile, brush salmon with garlic olive oil and place on broiler pan about 4 inches from heat. Broil 5 to 8 minutes, turning after 3 minutes and brushing both sides of salmon again with garlic oil. Stir balsamic vinegar, walnuts and basil leaves into onions. Season with sea salt to taste. Serve onion relish alongside salmon.

SUMMER TOMATO SALAD

Ingredients

1-pint cherry tomatoes, halved

1-pint yellow pear tomatoes, halved

1/4 cup chopped green onions

1 clove garlic, minced

1/4 cup chopped fresh basil

1/4 cup chopped cilantro

Freshly ground black pepper to taste

Ground red pepper to taste

Sea salt to taste

Directions:

In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and sea salt. Refrigerate 30 minutes and toss again before serving. 

What is Texas Fit Chicks? 

We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009. 

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com

Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

3 New Healthy Recipes For YOU!

3 NEW RECIPES FOR YOU!!!

Turkey Smoked Sausage Pasta Skillet

Ingredients:

• No Stick Cooking Spray
• 1 Package (13 oz each) turkey smoked sausage, sliced
• 1/2 Cup chopped green bell pepper (I personally used less...not a huge bell pepper girl)
• 1 can (14.5 oz) Diced Tomatoes with Basil, Garlic, and Oregano - No Salt Added (do not drain)
• 1 Cup (8oz) Tomato Sauce - No Salt Added
• 1-1/2 Cups Water
• 8 oz dry rigatoni pasta (WHEAT), uncooked
• 3 tablespoons grated Parmesan cheese

Directions

• Spray large skillet with cooking spray, heat over medium-high heat.  Add sausage and cook 3-5 minutes or until sausage is browned lightly.
• Add bell pepper, cook 2 minutes more.  Add undrained tomatoes, tomato sauce, water, and pasta and stir to combine.  Bring mixture to a boil.
• Reduce heat, cover and cook 15 minutes or until pasta is tender.  Sprinkle with Parmesan cheese.

(Serving size - 6 servings (about 1 cup each) / calories 290)

______________________________________________________________________________

Smothered Pepper Steak 

(Prep Time 4 minutes (ONLY 4 MINUTES!) and Cook Time 25 minutes)

Ingredients

3 tablespoons all-purpose flour (could use wheat flour if you are having to buy flour)

4 (4-ounce) ground sirloin patties (My only complaint is these patties were kinda hard to find)

1/4 teaspoon salt

1/4 teaspoon black pepper

cooking spray

1 (16 ounce) package frozen bell pepper stir-fry (such as birds eye) I used a broccoli based stir fry rather than bell pepper because as I said on the other recipe I am not a huge bell pepper girl

1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (Hunt's makes this exact one)

1 tablespoon low sodium soy sauce

1)  Place flour in shallow dish.  Dredge sirloin patties in flour, sprinkle pattie evenly with salt and pepper.  Heat a large nonstick skillet over medium-high heat, coat pan with cooking spray.  Coat patties with cooking spray.  Add patties to pan, cook 3 minutes on each side (I did more...I am always terrified of eating raw meat) or until lightly browned.

2)  Add stir-fry, tomatoes, and soy sauce to meat in pan.  Bring to boil.  Reduce heat, simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

Calories - 1 pattie and about 3/4 cup sauce (does not include rice calories - which averages 216 calories for 1 cup which is ALOT of rice) - 246 calories.  So even if you eat a ton of rice that is 462 calories for the entire meal.

I served mine over a bed of brown rice and it was an entire meal!

________________________________________________________________________________

Breakfast Turkey Egg Cups

(These literally take 5 minutes to make, 20 minutes to cook, and you can make a whole weeks worth...great for meal prepping!!)

Ingredients:

Eggs

Freshly sliced turkey (medium cut)

Salt/Pepper

Favorite Veggies (your pick!)

1)  Lightly spray muffin/cupcake tin with cooking spray.  Line each cup with a slice of turkey meat (there will be some excess hanging over).  Drop in an entire egg into each cup - right onto the turkey!  Sprinkle with salt and pepper and your veggie of choice (spinach is always a great one - as are onions, tomatoes, change it up every week!).

2)  Bake just like that - on 350 degrees for 20 minutes or so.  Turkey will be browning on edges.

And viola...y'all are DONE!  Take them out of cups and place in baggie to warm each day!

Each egg cup is approximately 132 calories (depending on the veggies used...and veggies are great calories!) and these are a great source of protein!

Recipes Contributed By:

Fitness is not a destination it is a way of life.

Jennifer Shumate, ISSA - CFT, CNC - NAFC

Senior Trainer

940.453.9691

jennifers@texasfitchicks.com

www.TexasFitChicks.com/jennifers

www.facebook.com/DentonNorthTFC

www.instagram.com/denton_north_texas_fit_chicks

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Healthy Holiday Food Swaps

This time of year is filled with parties and holiday treats that can stop you from getting in to your skinny jeans!!! Don't undo all that hard work you've done in Boot Camp - and stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

Registered Dietitian, Cynthia Sass recommends simple swaps for the season!

The Best vs. Worst Holiday Foods:

Naughty Appetizer:
5 Clubhouse crackers with 5 slices of sharp cheddar cheese = 600 calories
Nice Appetizer: 1 Cup of raw veggies with 1/4 cup of hummus = 125 calories
Why you should swap: Just 1 ounce of cheese packs over 25 percent of the maximum amount of saturated fat you should have per day. So avoid bingeing on the cheddar platter. In addition, 75 percent of Americans don't get the minimum recommended 3 cups of veggies per day. Try to sneak more vegetables in wherever you can!

Naughty Appetizer: 6 Pigs in a blanket appetizers = 564 calories
Nice Appetizer: 3 Ounces of cooked jumbo shrimp cocktail = 70 calories

Why you should swap: Just 6 pigs in a blanket pack as many calories as almost an entire pound of bacon. If you tend to get the holiday blues, stick with shrimp as an appetizer – they're a good source of omega-3 fatty acids, which studies link to a boost in mood and lower rates of depression.

Naughty Main Dish: 6 Ounces of dark meat turkey with skin = 464 calories
Nice Main Dish: 6 Ounces of white meat turkey breast without skin = 322 calories

Why you should swap: 3 Ounces of meat is the ideal portion, the size of a deck of cards in thickness and width. Going with white meat turkey without the skin saves 18 grams of fat.

Naughty Side Dish: 1/2 Cup of candied sweet potatoes = 279 calories
Nice Side Dish: 1/2 Cup of green bean casserole = 60 calories

you should swap: This swap saves 219 calories. You'd have to go for a 40 minute brisk walk after dinner to burn that number of calories.

Naughty Dessert: 1 Slice of pecan pie = 500 calories
Nice Dessert: 1 Slice of pumpkin pie = 260 calories

Why you should swap: Pumpkin is overflowing with beta-carotene, the plant form of vitamin A, which is a major anti-aging antioxidant that keeps your skin looking gorgeous and gives your immune system a major boost. As a side note, not eating the crust on any pie saves you 110 calories per slice, that’s 880 calories per pie.

- Cynthia Sass RD

Texas Fit chick Trainers would love to help you STAY healthy OR GET healthy over the holidays! With over 100 camp times available across the state, there's one to fit every schedule! www.texasfitchicks.com 

Keep your Holidays Healthy with Texas Fit Chicks

Keep your holiday healthy with these recipes!

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Happy Thanksgiving!!!