Total Body Fitness and Nutrition

Total Body Fitness and Nutrition

Almost everyone I know loves a nice bowl of ice cream every now and then - and for some now more often than then. This recipe is great to have as a healthier option to traditional fat-laden frozen treats. You will still find your sweet tooth satisfied without the guilt setting in later. Try it with your favorite flavor of yogurt. Yields: 10 servings.Ingredients:

In a food processor or blender, combine the yogurt, pineapple, and honey; cover and process until smooth. Pour 1/4 cupfuls into 10 plastic molds or 3-oz. paper cups; top with holders or insert wooden sticks.

Freeze until firm, about 8 hours or overnight. Nutritional Info: One yogurt ice pop equals: 61 calories, trace fat, 13g carbohydrate, 2g protein.

With this dish, you not only get a healthy macronutrient balance about also plenty of Vitamin C!

· 4 Low Fat, whole wheat flour tortillas (8" diameter)

· 2 tsp Mrs Dash Southwest Chipotle Seasoning or Mrs Dash Extra Spicy

· 1 lb boneless, skinless chicken breast cut into strips

· 2 peppers, red, green, yellow - your choice

1. Preheat oven to 400, stack torillas on a large piece of foil. Roll into a tube to encase tortillas. Seal one end. Set aside.

2. Sprikle Mrs Dash evenly over chicken strips. Season with salt to taste and toss well.

3. Place a large nonstick-skillet over medium-high heat. Lightly mist skilet with cooking spray. Add peppers and cook 1-2 minutes, or until peppers begin to soften. Add onion and continue cooking for about 5 minutes or until tender.

4. Remove and place in a covered dish to keep warm.

6. Re-spray pan and place over medium-high heat. Add chicken in a single layer, working in batches if necessary and cook 4-6 minutes or until lightly brown. Transfer peppers and onions back into the pan and toss w/ chicken until everything is warmed through.

7. Remove tortillas from oven and unroll. Place 1 on a plate. Spoon 1/4 chicken and veggie mix on top, followed by 2 Tbspn salsa. Repeat with remainng tortillas. Serve immediately.

Nutritional Info: 1 tortilla and ½ cup filling – 315 calories, 7 g fat, 35 g carbs, 4 g fiber, 26 g protein

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal. Servings: 2

6 oz can of albacore tuna (in water), drained and flaked

Salt and pepper to taste Instructions:

Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.

Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Info: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4Ingredients:

Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.

Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.

Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.

With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.

Nutritional Info: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein

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