Tag Archives: Healthy Recipes

White Fish with Tomato Salsa

This flaky white fish is easy to make and high in protein. Cooking it with fresh tomatoes and herbs gives it tons of flavor.

White Fish with Tomato Salsa

Total Time: 19 min.

Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 4 servings

Ingredients:
1 medium red tomato, finely chopped
1 medium yellow tomato, finely chopped
5 fresh basil leaves, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 (4-oz.) each white fish fillets (like cod, halibut, or tilapia)

Preparation:
1. Preheat grill or broiler on high.
2. Combine tomatoes, basil, oil, and vinegar in a medium bowl; mix well.
3. Season with salt and pepper if desired; mix well. Set aside.
4. Top baking sheet with foil. Top with fish and tomato salsa. Pull up sides of foil and close, leaving a small opening at the top.
5. Grill or broil for 7 to 9 minutes. Open foil carefully (steam will come out). Fish should flake easily when tested with a fork.

Nutritional Information: (per serving)

Calories: 140
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 49 mg
Sodium: 76 mg
Carbs: 3 g
Fiber: 1 g
Sugars: 1 g
Protein: 21 g

 

P90X/P90X2 Portions (per serving)

1 protein
1 vegetable

 

P90X3 Portions (per serving)

½ carb
1 protein

Body Beast Portions (per serving)

2 proteins
1 vegetable
½

21 Day Fix Portions(per serving)

1 green container
½ red container
1 tsp.

Sweet Potato Salad

This salad is topped with hearty sweet potatoes–a superfood that is high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Sweet Potato Salad

 Total Time: 1 hour 15 min.

Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, chopped
½ medium red bell pepper, chopped
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving):

Calories: 236
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 194 mg
Carbohydrate: 32 g
Fiber: 6 g
Sugar: 16 g
Protein: 5 g

P90X/P90X2 Portions (per serving)

½ carb/grain
1 vegetable
½ fat
½ fruit

P90X3 Portions (per serving)

2½ carb
1 fat

Body Beast Portions (per serving)

1 starch
1 fat
2 vegetables
1 fruit

21 Day Fix Portions(per serving)

1 green container
1 yellow container
1 blue/orange container

 

21 Day Fix - Couscous with Sun-Dried Tomatoes and Carrots

21 Day Fix – Couscous with Sun-Dried Tomatoes and Carrots

21 Day Fix – Couscous with Sun-Dried Tomatoes and Carrots

This festive couscous recipe is packed with fresh vegetables, chickpeas, and herbs. It keeps well in the fridge for a week’s-worth of lunches or dinners.

Couscous with Sun-Dried Tomatoes and Carrots
 Total Time: 30 min.

Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 6 servings, about 1 cup each

 

Ingredients:
6 cups hot water, divided use
½ medium carrot, chopped
¼ cup green beans, ends trimmed, cut in half
½ medium red bell pepper, chopped
2 cups dry whole wheat couscous
¼ cup canned chickpeas (garbanzo beans), drained, rinsed
½ medium mango, chopped
2 Tbsp. raisins
2 Tbsp. sun-dried tomatoes, finely chopped, reconstituted in hot water for 10 minutes, drained
Fresh cilantro (or mint or Italian parsley) (for garnish; optional)

Preparation:
1. Boil 4 cups water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place carrot in steamer basket; cook for 1 to 3 minutes.
2. Add green beans and bell pepper; cook for 2 to 3 minutes, or until tender-crisp. Remove from heat. Set aside.
3. Meanwhile bring remaining 2 cups water to a boil. Add couscous, stirring constantly. Remove from heat; let stand, covered, for 5 minutes. Fluff with a fork.
4. Add carrot mixture, chickpeas, mango, raisins, and sun-dried tomatoes to couscous; mix well.
5. Garnish with cilantro if desired.

Nutritional Information: (per serving)

Calories: 254
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 29 mg
Carbs: 53 g
Fiber: 4 g
Sugars: 5 g
Protein: 8 g

 

P90X/P90X2 Portions (per serving)

1 carbohydrate/grain
1 vegetable

 

P90X3 (per serving)

3 carbohydrates

 

Body Beast Portions (per serving)

2½ starch
2 vegetables

 

21 Day Fix (per serving)

2 yellow containers
1 green container