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Healthy Receipes

Pittsburgh Personal Trainer

Healthy Recipes

No-Bake Macaroni and Cheese

Nutrition:  Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.

Time:  25 Minutes

Ingredients:

  • 8 ounces whole-wheat elbow noodles, (2 cups)

  • 1 10-ounce package frozen chopped broccoli

  • 1 3/4 cups low-fat milk, divided

  • 3 tablespoons flour

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon ground white pepper

  • 3/4 cup shredded extra-sharp Cheddar cheese

  • 1/4 cup shredded Parmesan cheese

  • 1 teaspoon Dijon mustard

Instructions:

  1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.

  2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.

  3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

 Southwestern Beef and Burger Wraps

Nutrition:

Per serving: 394 calories; 17 g fat (6 g sat, 7 g mono); 67 mg cholesterol; 40 g carbohydrates; 28 g protein; 10 g fiber; 634 mg sodium; 810 mg potassium.

Time:  25 minutes

Ingredients:

  • 12 ounces 93%-lean ground beef

  • 1 cup refried beans

  • 1/2 cup chopped fresh cilantro

  • 1 tablespoon chopped pickled jalapenos

  • 1 avocado, peeled and pitted

  • 1/2 cup prepared salsa

  • 1/8 teaspoon garlic powder

  • 4 whole-wheat tortillas, warmed (see Tip)

  • 2 cups shredded romaine lettuce

  • 1/2 cup shredded pepper Jack cheese

  • 1 lime, cut into 4 wedges

Instructions:

  1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

  2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.

  3. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.

  4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.

  5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

Chicken Parmesan Sub

Total Time: 25 minutes

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 6-ounce bag spinach
  • 1/3 cup prepared marinara sauce, (see Tips for Two)
  • 2 tablespoons grated Parmesan cheese
  • 1/4 cup shredded part-skim mozzarella cheese
  • 2 soft whole-wheat sandwich rolls, toasted

Preparation

  1. Combine flour, salt and pepper in a shallow dish. Place chicken between two large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dredge the chicken in the flour mixture.

  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes. Transfer to a small bowl.

  3. Add the remaining 2 teaspoons oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes. Turn the chicken, reduce heat to medium, top with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella, cover and cook until the cheese is melted and the chicken is cooked through, 2 to 3 minutes. Serve on rolls.

Nutrition

Per serving: 458 calories; 16 g fat ( 4 g sat , 8 g mono ); 67 mg cholesterol; 45 g carbohydrates; 39 g protein; 4 g fiber; 693 mg sodium; 672 mg potassium.

Five-Spice Turkey & Lettuce Wraps

Total Time: 30 minutes

Ingredients

  • 1/2 cup water
  • 1/2 cup instant brown rice
  • 2 teaspoons sesame oil
  • 1 pound 93%-lean ground turkey
  • 1 tablespoon minced fresh ginger
  • 1 large red bell pepper, finely diced
  • 1 8-ounce can water chestnuts, rinsed and chopped
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons hoisin sauce, (see Note)
  • 1 teaspoon five-spice powder, (see Note)
  • 1/2 teaspoon salt
  • 2 heads Boston lettuce, leaves separated
  • 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
  • 1 large carrot, shredded

Preparation

  1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

  2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

  3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.

Nutrition

Per serving: 285 calories; 11 g fat ( 3 g sat , 1 g mono ); 66 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.

Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv).

Carbohydrate Servings: 1

 Seared Chicken with Apricot Sauce

Nutrition:

Per serving: 252 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 15 g carbohydrates; 4 g added sugars; 27 g protein; 1 g fiber; 517 mg sodium; 444 mg potassium.

Time:  30 minutes

Ingredients:

  • 4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed

  • 3/4 teaspoon salt, divided

  • 1/4 teaspoon freshly ground pepper

  • 1/4 cup all-purpose flour

  • 1 tablespoon canola oil

  • 3/4 cup dry white wine

  • 1 medium shallot, minced

  • 4 fresh apricots, pitted and chopped

  • 2 tablespoons apricot preserves

  • 2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried

Instructions:

  1. Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)

  2. Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)

  3. Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.

Chili-rubbed Steak and Pan Salsa

Nutrition:

Per serving: 174 calories; 9 g fat (3 g sat, 4 g mono); 60 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 20 g protein; 1 g fiber; 336 mg sodium; 421 mg potassium.

Time:  20 Minutes

Ingredients: 

  • 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions

  • 1 teaspoon chili powder

  • 1/2 teaspoon kosher salt, divided

  • 1 teaspoon extra-virgin olive oil

  • 2 plum tomatoes, diced

  • 2 teaspoons lime juice

  • 1 tablespoon chopped fresh cilantro

Preparation

  1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.

  2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

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