Knockout Nutrition and Workout 4/9 - KMPH FOX 26 | Central San Joaquin Valley News Source

Knockout Nutrition and Workout 4/9

Posted:
FRESNO, Calif. (KMPH) -

Former boxer and nutrition expert, Jenifer Alcorn, will visit Great Day to talk about the importance of incorporating salads into your daily diet and to demonstrate high toning exercises you can do at home.

Below are some of Jenifer's favorite recipes.

 

Chicken Caesar

Why it's a power salad: A half-cup of skinless chicken breast is low in fat but packs in tons of satiating protein, and this creamy dressing has just enough fat to stop your stomach from rumbling.

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
SERVES: 4

¼ c canola oil mayonnaise
3 Tbsp grated Parmesan cheese
2 Tbsp lemon juice
½ tsp anchovy paste
½ clove garlic, minced
½ tsp Worcestershire sauce
⅛ tsp black pepper
6 c torn romaine lettuce
2 c cubed cooked boneless skinless chicken breast
24 fat-free croutons

1. COMBINE the mayonnaise, Parmesan, lemon juice, anchovy paste, garlic, Worcestershire sauce, and pepper in a bowl. Mix well.
2. COMBINE the lettuce, chicken, and croutons in a separate bowl. Pour in the mayonnaise mixture and toss well to coat. Divide among 4 bowls and serve.

NUTRITION (per serving) calories 278, fat 15 g, sat fat 2 g, sodium 383 mg, carbs 8.5 g, sugar 2 g, fiber 1.5 g, protein 25 g


Greek Salad

Why it's a power salad: This crisp Mediterranean salad contains heart-healthy fat from the olives and 7 grams of fiber from all the fresh vegetables. Large portions of low-cal veggies can stave off hunger by making your body think you're eating more than you actually are!

PREP TIME: 18 minutes
TOTAL TIME: 18 minutes
SERVES: 4

1 head romaine lettuce (or substitute your favorite lettuce)
1 green pepper, sliced
2 ripe tomatoes, sliced
1 cucumber, sliced
thinly sliced red onion, as many as you want
Feta cheese, crumbled
Kalamata olives, as many as you want
1 handful toasted pine nuts
Grilled chicken or fish (optional)

Dressing


1 Tbsp red wine vinegar
1 Tbsp fresh lemon juice
1 slice fresh garlic, chopped or minced
Pinch of oregano
Salt, pepper to taste
4 Tbsp olive oil

1. CLEAN, slice, and combine salad ingredients.
2. MIX dressing ingredients in a bowl, stirring with a fork, and give it the sniff test (if it smells too much of vinegar, then add more oil). Add to salad ingredients.
3. TOSS, and enjoy!

NUTRITION (per serving) calories 395, fat 33.5 g, sat fat 8 g, sodium 748 mg, carbs 17.5 g,sugar 7 g, fiber 7 g, protein 8 g


Flank Steak Chopped Steakhouse Salad

Why it's a power salad: Red meat may get a bad rap, but lean beef (like the flank steak in this recipe) can be an excellent source of protein and snooze-stopping iron.

PREP TIME: 15 minutes
COOK TIME: 15 minutes
TOTAL TIME: 40 minutes
SERVES: 4

1 lb lean flank steak, trimmed
⅜ tsp salt
⅜ tsp black pepper
2 romaine lettuce hearts, chopped, about 6 c
4 plum tomatoes, seeded and chopped
1 cucumber, peeled, seeded, and chopped
1 lg carrot, chopped
½ med red onion, finely chopped
⅓ c reduced-fat crumbled blue cheese
¼ c crumbled blue cheese
3 Tbsp light sour cream
1 Tbsp white wine vinegar
½ tsp Worcestershire sauce

1. PREPARE the grill for medium-high heat.
2. SPRINKLE the flank steak with ¼ teaspoon salt and ¼ teaspoon pepper. Place the steak on a grill rack coated with cooking spray. Grill 5 to 6 minutes per side, or until desired doneness. Transfer to a cutting board and let rest 10 minutes before thinly slicing.
3. MEANWHILE, combine the romaine, tomatoes, cucumber, carrot, and onion in a large bowl. Combine the blue cheese, mayonnaise, sour cream, vinegar, Worcestershire sauce, and the remaining ¼ teaspoon of pepper in a separate bowl. Add the cheese mixture to the romaine mixture and toss well to coat.
Divide among 4 serving bowls and top each with ¼ of the sliced steak.

NUTRITION (per serving) calories 372, fat 24 g, sat fat 6.5 g, sodium 503 mg, carbs 10 g, sugar 5 g, fiber 2.5 g, protein 28 g


Shrimp Salad

Why it's a power salad: Just a small serving of avocado contains filling monounsaturated fat, which has a belly-flattening bonus. Combine that with low-cal, protein-packed shrimp, and you have a satisfying lunch or dinner.

PREP TIME: 10 minutes
TOTAL TIME: 10 minutes
SERVES: 4

2¼ Tbsp white wine vinegar
½ sp salt
½ tsp chili powder
3 Tbsp extra virgin olive oil
3 c butterhead lettuce, torn into pieces
2 grapefruit, cut into segments
2 avocados, peeled and sliced
10 oz precooked shrimp
1 scallion, including top, thinly sliced
4 tsp chopped cilantro

1. COMBINE vinegar, salt, and chili powder in small bowl. Whisk in oil. Put lettuce on serving plate or 4 individual salad plates. Arrange grapefruit, avocado, and shrimp over lettuce. Sprinkle with scallion and cilantro. Drizzle salads with chili dressing.

NUTRITION (per serving) calories 357, fat 22 g, sat fat 3 g, sodium 500 mg, carbs 22 g, sugar 11.5 g, fiber 7 g, protein 20.5 g


Black Bean Salad

Why it's a power salad: One cup of black beans contains half you daily dose of hunger-crushing fiber and about 15 grams of protein. But there's another reason black beans are a dieter's best friend—studies show adults who eat beans weigh less than those who don't.

PREP TIME: 5 minutes
TOTAL TIME: 35 minutes
SERVES: 4

1 c whole-kernel corn
2 cans (16 oz each) black beans, rinsed and drained
¼ c chopped fresh parsley
2 Tbsp minced red onions
¼ c balsamic vinegar
2 Tbsp olive oil
1 tsp lemon juice
1 tsp minced garlic
1 tsp honey or brown sugar
Salt
Ground black pepper
Lettuce leaves

1. COMBINE the corn, beans, parsley, onions, vinegar, oil, lemon juice, garlic, and honey or brown sugar in a large bowl. Let the salad marinate for 30 minutes at room temperature. Add salt and pepper to taste.
2. ARRANGE the lettuce leaves on 4 salad plates; spoon the salad over the lettuce.

NUTRITION (per serving) calories 417, fat 7 g, sat fat 1 g, sodium 220 mg, carbs 67 g, sugar 7 g, fiber 21 g, protein 22 g


Salmon and Mixed Greens Salad with Walnuts

Why it's a power salad: Though this salad contains less than 300 calories, the salmon and walnuts contain plenty of belly-filling omega-3s. A recent study found that dieters who consumed high amounts of omega-3s were less likely to feel hungry after dinner than dieters eating fewer omega-3s.

PREP TIME: 15 minutes
COOK TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVES: 4

8 c mixed baby greens, baby lettuces, or mixed Mediterranean greens
¼ c chopped walnuts
1 Tbsp olive oil
1 tsp walnut oil
2 tsp balsamic vinegar
¼ tsp sea salt
¾ lb salmon fillet
Ken's Lite Accents Honey Mustard salad spray

1. WASH and spin the greens until very dry.
2. HEAT a large skillet over medium heat. Add the walnuts and toast for 1 minute. Remove the walnuts from the skillet and set aside.
3. HEAT ½ tablespoon of the olive oil in the skillet over medium heat. Add half of the greens and cook gently for up to 1 minute. Place the greens in a medium salad bowl. Repeat with the remaining olive oil and greens. Toss the warmed greens with the walnut oil, balsamic vinegar, and salt.
4. PLACE an oven rack approximately 8" from the broiler element. Preheat the broiler on high. Place the salmon skin side down in an ovenproof dish. Coat the fish's surface with 8 sprays salad spray. Broil until the fish is just cooked, 8 to 10 minutes, depending on thickness.
5. CUT the fish into 4 servings and place on top of the greens.

NUTRITION (per serving) calories 238, fat 15 g, sat fat 2 g, sodium 218 mg, carbs 6 g, sugars 2.5 g, fiber 3 g, protein 20 g


Chicken Salad with Carrots and Pistachios

Why it's a power salad: The unusual combination of toppings in this salad—grapes, carrots and pistachios—add a fun sweet/savory flavor punch plus pistachios are rich in fiber, protein and heart-smart fat.

PREP TIME: 20 minutes
COOK TIME: 25 minutes
TOTAL TIME: 45 minutes
SERVES: 4

1 lb lg carrots, peeled and cut into slices (2 cups)
1 Tbsp brown sugar
2 Tbsp extra-virgin olive oil
½ tsp salt
½ tsp freshly ground black pepper
2 boneless, skinless chicken-breast halves (6 oz each), cut crosswise in thin slices
4 Tbsp snipped fresh chives or sliced scallion greens
1 Tbsp cider vinegar
1 tsp cider vinegar
1 med shallot, thinly sliced
2 c baby arugula
1 bunch watercress, tough stems removed
1½ c halved red seedless grapes
2 Tbsp unsalted shelled chopped pistachios

1. PREHEAT the oven to 425°F. Coat an 11" x 9" baking pan and a rimmed baking sheet with olive oil cooking spray.
2. PLACE the carrots in the prepared baking pan. Sprinkle with the sugar, 1 teaspoon of the olive oil, and ⅛ teaspoon each of the salt and pepper. Toss to coat well. Roast, stirring several times, for 25 minutes, until the carrots are tender and lightly golden at the edges.
3. ABOUT 5 minutes before the carrots are done, place the chicken in a mound on the prepared baking sheet. Drizzle with 1 teaspoon of the oil, and sprinkle with 2 tablespoons of the chives, and ⅛ teaspoon each of the salt and pepper. Toss to mix. Arrange in a single layer. Roast, turning once, for 5 to 7 minutes, until cooked through. Remove carrots and chicken from the oven and let cool a few minutes.
4. MEANWHILE, in a salad bowl, mix the vinegar, shallot, and the remaining oil, 2 tablespoons chives, and ¼ teaspoon each salt and pepper. Let stand 5 minutes or more to blend the flavors.
5. TO FINISH the salad, add the arugula, watercress, and grapes to the dressing and toss to mix well. Spread out on a platter. Top with the carrots, the chicken and any juices, and sprinkle with the pistachios. Serve warm.

NUTRITION (per serving) calories 307, fat 10 g, sat fat 1.5 g, sodium 445 mg, carbs 32 g, sugar 22 g, fiber 4.5 g, protein 23 g


Southwestern Grilled Chicken Salad

Why it's a power salad: Get full on protein, fiber, and flavor with this Tex-Mex Salad. The combo of black beans, corn, and lettuce provides more than one-third of your daily dose of fiber.

PREP TIME: 10 minutes
COOK TIME: 8 minutes
TOTAL TIME: 18 minutes
SERVES: 4

Dressing


¼ c light ranch dressing
¼ c mild green salsa
2 Tbsp chopped fresh cilantro

Salad

1 Tbsp chili powder
¼ tsp ground cumin
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp salt
⅛ tsp ground black pepper
1 lb thin chicken breast slices or chicken tenders
1 lime, quartered
6 c shredded romaine lettuce
1 can (15 oz) black beans, rinsed and drained
½ c corn kernels
1 med tomato, chopped
¼ c thinly sliced red onion

1. TO MAKE THE DRESSING: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate.
2. TO MAKE THE SALAD: Coat a barbecue grill or ridged grill pan with olive oil spray, and heat to medium-hot. In a cup, mix the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both sides of the chicken.
3. GRILL the chicken, turning once, for 3 to 4 minutes, or until it is no longer pink and the juices run clear. Transfer to a plate. Squeeze the lime over the cooked chicken.
4. TOSS the romaine with half the dressing in a large bowl. Divide among 4 plates.
5. SPRINKLE the beans, corn, tomato, and red onion equally over each serving and top with the grilled chicken. Serve the remaining dressing on the side.

NUTRITION (per serving) calories 295, fat 5.5 g, sat fat 0.5 g, sodium 787.5 mg, carbs 29 g, sugar 4 g, fiber 10 g, protein 34 g


Provencal Chicken and Vegetable Salad

Why it's a power salad: The hard-boiled eggs in this salad are the secret filling ingredient in upping your fullness factor. Studies show that people who ate protein-rich eggs for breakfast were more satisfied and less like to nosh throughout the day compared to those who ate a bagel breakfast.

PREP TIME: 6 minutes
COOK TIME: 6 minutes
TOTAL TIME: 12 minutes
SERVES: 6

Breaded Dijon Chicken Breasts

olive oil
3 c dried bread crumbs
2 tsp herbes de Province
2 tsp paprika
4½ lb boneless, skinless chicken breast halves
½ c Dijon mustard

Provencal Chicken-And-Vegetable Main Dish Salad

½ bag (8 oz) pretrimmed green beans (2 c)
1 bag (5 oz) spring salad mix
4 Breaded Dijon Chicken Breasts, thinly sliced
½ c drained pre-sliced roasted red bell peppers
3 pre-hard-cooked eggs, sliced
1 bunch scallions, white and light green parts, sliced (⅓ c)
¾ c French vinaigrette salad dressing

1. TO MAKE CHICKEN: Combine the first 6 ingredients as follows: Arrange two shelves in the center of the oven. Preheat the oven to 400°F. Drizzle oil generously onto two 17" x 11" baking pans or other large shallow baking pans.
2. COMBINE the bread crumbs, herbes, and paprika on a large sheet of waxed paper. On another large sheet of waxed paper, lay the chicken in a single layer.
3. COAT both sides evenly with the mustard. One at a time, dip both sides of the chicken into the bread crumb mixture. Shake off any excess. Place in a single layer on the prepared pans. Drizzle with oil.
4. BAKE for 15 minutes. Rotate the pans. Bake for about 10 minutes longer, or until a thermometer inserted into the thickest portion registers 160°F and the juices run clear.
5. SET ASIDE 4 chicken breast halves to use in the Provencal Chicken-And-Vegetable Main Dish Salad recipe below. Reserve the remaining Breaded Dijon Chicken Breasts and let stand to cool completely. Place in a zipper-lock bag and refrigerate for up to 3 days for use later at a later time or in another recipe.
6. TO MAKE SALAD: Place the beans in an 8" x 8" microwaveable baking dish. Add enough water to come ¼" up the sides of the dish.
7. COVER with plastic wrap, leaving a small corner vent. Microwave on high power for 6 minutes, or until the beans are crisp-cooked. Drain and rinse with cold water to stop the cooking. Pat dry. Let stand to cool.
8. MEANWHILE, arrange the spring mix on a large serving platter. Top with the chicken, peppers, eggs, scallions, and the reserved beans. Drizzle the dressing over the salad.

NUTRITION (per serving) calories 321, fat 12 g, sat fat 2 g, sodium 845 mg, carbs 23 g, sugars 5 g, fiber 3.5 g, protein 30 g


Mexican Beef Taco Salad

Why it's a power salad: This Mexican feast combines all your favorite foods. Using 85% lean beef means you're getting plenty of hunger-busting protein, but less saturated fat.

PREP TIME: 10 minutes
COOK TIME: 7 minutes
TOTAL TIME: 17 minutes
SERVES: 8

1 lb 85% lean ground beef
1 package (¾ oz) taco seasoning
¼ c water
1 head romaine lettuce, chopped
1 can (11 oz) corn, drained
2 tomatoes, chopped
1 sm jar (8 oz) low-fat Catalina salad dressing
1 package (8 oz) baked tortilla chips, crushed

1. COAT a large, nonstick skillet with cooking spray and place it over medium-high heat. Add the beef and cook for 5 minutes, or until it's browned. Drain any accumulated fat and add the taco seasoning and water. Stir until the mixture begins to thicken. Remove from the heat.
2. COMBINE the lettuce, corn, tomatoes, and dressing in a large bowl. Toss gently to coat. Top with the meat and the chips just before serving.
NUTRITION (per serving) calories 338, fat 13 g, sat fat 4 g, sodium 876 mg, carbs 39.5 g, sugar 9 g, fiber 4 g, protein 14.5 g


Chicken and Cashew Stir-Fry Salad

Why it's a power salad: Cashews are full of good-for-you, monounsaturated fats. Combined with a serving of skinless chicken breast, and you have hearty and flavor-packed recipe.

PREP TIME: 25 minutes
COOK TIME: 14 minutes
TOTAL TIME: 39 minutes
SERVES: 4

12 oz boneless, skinless chicken breast halves, cut into thin crosswise strips
4 Tbsp reduced-sodium soy sauce
½ tsp crushed red-pepper flakes
3 Tbsp raw cashews
2 Tbsp olive or canola oil
5 cloves garlic, slivered
1½ Tbsp slivered peeled fresh ginger
1 lg red bell pepper, cut into thin strips
2 med carrots, cut into thin slices
4 scallions, diagonally sliced
½ c orange juice
3 c shredded iceberg lettuce
3 c baby spinach

1. MIX the chicken, 2 tablespoons of the soy sauce, and the red-pepper flakes in a medium bowl. Cover and set aside.
2. COOK the cashews in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.
3. HEAT 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger and stir-fry for 1 to 2 minutes, or until fragrant and lightly golden. Add the chicken and stir fry for 3 to 4 minutes, or until no longer pink. Transfer to a clean bowl.
4. PLACE the remaining 1 tablespoon oil in the same skillet and heat over medium-high heat. Add the bell pepper and carrots, and stir-fry for 3 minutes. Add the scallions and stir-fry for 2 minutes longer, or until the vegetables are crisp-tender. Return the chicken and any juices to the skillet. Add the orange juice and the remaining 2 tablespoons soy sauce. Bring to a boil, stirring. Let boil for 30 seconds; remove from the heat.
5. MIX the lettuce and spinach on a large, deep platter or in a wide, shallow bowl. Spoon the chicken mixture on top. Sprinkle with the cashews and serve immediately.

NUTRITION (per serving) calories 255, fat 10.5 g, sat fat 1.5 g, sodium 649.5 mg, carbs 18 g, sugar 7.5 g, fiber 4 g, protein 24 g


Roasted Sweet Potato Salad

Why it's a power salad: This vegetarian recipe won't leave a rumbling stomach. Sweet potatoes are a good source of filling fiber, so you get nearly half your daily intake in this simple salad.
PREP TIME: 12 minutes
COOK TIME: 40 minutes
TOTAL TIME: 52 minutes
SERVES: 4

2 Tbsp olive oil
¼ tsp salt
¼ tsp freshly ground black pepper
2 lb sweet potatoes, scrubbed and cut into 1" chunks
2 lg red bell peppers, cut into 1" pieces
2 Tbsp white balsamic or white wine vinegar
1 lb spinach or arugula, torn into bite-size pieces

1. PREHEAT the oven to 425°F.
2. COMBINE the oil, salt, and black pepper in a large roasting pan. Add the sweet potatoes and bell peppers and toss to coat well. Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. Remove from the oven and stir in the vinegar.
3. PLACE the spinach or arugula in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.

NUTRITION (per serving) calories 302.5, fat 7.5 g, sat fat 1 g, sodium 363 mg, carbs 55 g, sugar 13 g, fiber 11 g, protein 7.5 g


ENJOY THEM- FITNESS COMMANDER ALCORN

Powered by WorldNow
All content © Copyright 2000 - 2014 WorldNow and KMPH. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service.