Curried Chicken

Ingredients:
1/4 cup honey
2 teaspoons mustard
1/4 teaspoon curry powder
1/2 cup low sodium soy sauce
6 boneless, skinless chicken breasts

Directions:
Preheat oven to 350 degrees. In a medium bowl, whisk together honey, mustard, curry powder, and soy sauce. Dip chicken in mixture and place in lightly sprayed 9x13 glass baking dish. Bake, uncovered, for 30 minutes. Turn and continue to bake until chicken is no longer pink in the center, about 20 minutes longer.
By Maryana Vollstedt

Snacks to Fuel Workouts

No matter how you like to exercise, you need food to fuel your workouts. Your body needs nutrients both before and after to perform at its best. Since you may not always have time for a meal, have these power snacks ready to go.

Before Exercise: Energize
The key to a successful workout is giving your body fuel—exercising on an empty stomach leads to a less beneficial workout (there’s no gas in the tank). Since you don’t want to feel weighed down by a heavy meal—a light snack is all you need.

How many calories you need to eat will vary from person to person but 100-150 is a good place to start (a serious athlete or very active man will need more). Aim to have the snack 1 to 2 hours before a workout and choose foods that are high in energy-producing carbohydrates. If your snack is too high in protein or fat, you won’t digest it in time and you risk cramping and burping through your workout.

Top picks: fresh fruit, non fat yogurt, dry cereal, pretzels, low fat granola bars

After Exercise: Recover
Post exercise your body craves more healthy carbs along with protein to replenish energy stores and repair tired muscles. Eating a healthy snack right after is the best way to prepare for your next workout. Ideally, choose foods with a 4:1 ratio of carbs to protein (examples below) and get that snack within 30 to 60 minutes post workout when muscle cells are most sensitive.

Top picks: smoothies, trail mix, chocolate milk, cottage cheese and fruit, cereal with milk, 1/2 a turkey sandwich, apple with peanut butter

From Healthy Eats Blog, by Dana Angelo White

15 Yummy and Creative Snack Ideas

Apple Quesadillas
Melt some butter in a skillet, then lay a flour tortilla in the pan and top with grated cheddar and thinly sliced apple on one side. Fold the tortilla in half and cook until golden on both sides. Cut into wedges.

Caramel Popcorn
Melt 1/3 cup butter with 1 tablespoon honey and a pinch of salt. Toss with 12 cups popcorn and 1 cup pecans. Spread on a parchment-lined baking sheet and bake 15 minutes at 325 degrees F, tossing. Cool.

Fruit Dip
Mix 1 cup low-fat sour cream and 2 tablespoons each brown sugar and lime juice; sprinkle with cinnamon sugar. Thread fruit onto skewers; serve with dip.

Salsamole
Mix 1/2 cup salsa, 2 smashed avocados, 2 tablespoons each lime juice and chopped cilantro, and salt to taste. Serve with tortilla chips.

Chocolate Chow Mein
Microwave 1/4 cup each peanut butter, chocolate chips and butter until melted. Put 3 cups each chow mein noodles and Chex cereal, and 1/2 cup each chopped peanuts and raisins in a resealable plastic bag; add the chocolate mixture and shake to coat. Add 2 cups confectioners' sugar and shake again.

Nutella Egg Cream
Mix 2 tablespoons room-temperature Nutella and 3/4 cup milk in a glass. Quickly stir, then pour in 1/2 cup seltzer.

Bean Roll-Ups
Spread bean dip on a flour tortilla, top with shredded cheddar and roll up. Brush with vegetable oil and bake 10 minutes at 400 degrees F. Serve with salsa.

Nutty Pretzel Wands
Spread some peanut butter on the top few inches of pretzel rods. Roll in chopped peanuts and/or dried fruit.

Apple Moons
Slice an apple into crescents. Spread with peanut or almond butter and press granola on top.

Crackerwiches
Spread peanut butter on saltines. Top with thinly sliced strawberries. Drizzle with honey and top each with another saltine.

Smoky Pretzel Mix
Melt 1/2 stick butter with 3 tablespoons brown sugar, 1 teaspoon smoked paprika and 1/4 teaspoon cayenne. Toss with 3 cups mini pretzels and 2 cups mixed nuts. Spread on a baking sheet and bake 20 minutes at 325 degrees F, stirring.

Yogurtwiches
Place a scoop of frozen yogurt between graham cracker squares. Roll the edges in chocolate chips. Freeze until firm.

Loaded Oatmeal Cookies
Prepare a 17.5-ounce package oatmeal cookie mix as the label directs, but substitute 1/2 cup applesauce for the butter or oil and add 1/4 cup wheat germ and 1 cup each chopped mixed nuts, dried fruit and shredded coconut to the batter.

Better Brownies
Prepare your favorite brownie batter, adding 1 cup shredded zucchini (squeezed dry); divide among greased mini-muffin cups and bake 15-18 minutes at 350 degrees F.

Elvis Waffles
Spread peanut butter on toasted mini whole-wheat waffles. Top with sliced banana and honey.
From Food Network

Wild Mushroom and Chicken Stir-Fry

Ingredients
1 pound skinless, boneless chicken breast, sliced crosswise
1 tablespoon cornstarch, divided
1/2 teaspoon salt, divided
1/8 teaspoon freshly ground white pepper
3 tablespoons oyster sauce
1 tablespoon water
1/2 teaspoon sugar
1 tablespoon peanut oil
1 garlic clove, minced
1 cup snow peas, trimmed
1 cup sliced shiitake mushrooms
1 cup sliced oyster mushroom caps
3/4 cup fat-free, less-sodium chicken broth
1/2 cup chopped green onions

Directions
Combine chicken, 1 teaspoon cornstarch, 1/4 teaspoon salt, and pepper in a medium bowl; set aside. Combine oyster sauce, water, sugar, remaining 2 teaspoons cornstarch, and remaining 1/4 teaspoon salt in a small bowl; set aside. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture and garlic; sauté for 3 minutes. Add snow peas and mushrooms; sauté 2 minutes. Stir in broth; bring to a boil. Stir in oyster sauce mixture; cook for 30 seconds or until thickened. Stir in onions; remove from heat.
From Cooking Light

Lunchbox Makeovers

Little Italy Chicken Pitas
Ingredients
2 tablespoons balsamic vinegar
1 1/2 tablespoons sun-dried tomato oil
1 tablespoon chopped drained oil-packed sun-dried tomatoes
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
4 cups shredded cooked chicken breast (about 3/4 pound)
1 cup chopped tomato (about 1 medium)
1/2 cup (2 ounces) grated Asiago cheese
1/4 cup thinly sliced fresh basil
6 (6-inch) pitas, cut in half
3 cups mixed baby greens

Directions
Combine first 5 ingredients in a large bowl. Stir in chicken, tomato, cheese, and basil. Line each pita half with 1/4 cup greens. Divide chicken mixture evenly among pita halves.

Southwestern Chicken Pasta Salad
Ingredients
1/2 pound uncooked penne rigate
2 cups shredded skinless, boneless Grilled Chicken (about 8 ounces)
1 cup fresh corn kernels
3/4 cup (3 ounces) shredded sharp cheddar cheese
1/2 cup sliced green onions
1/2 cup diced red bell pepper
1/2 cup chopped plum tomato (about 2 tomatoes)
1/4 cup fresh orange juice
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1 tablespoon chopped canned chipotle chiles in adobo sauce
1/2 teaspoon salt

Directions
Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine. Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

Beef, Orange, and Gorgonzola Sandwiches
Ingredients
2 tablespoons cider vinegar
1 1/2 teaspoons extravirgin olive oil
1/2 teaspoon grated orange rind
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup fresh orange sections (about 2 oranges)
4 (2-ounce) Italian or French rolls
2 cups thinly sliced Basic Grilled Flank Steak (about 8 ounces)
1 cup bagged prewashed baby spinach
1/4 cup (1 ounce) crumbled Gorgonzola or other blue cheese

Directions
Combine first 5 ingredients, stirring with a whisk. Pat orange sections dry with a paper towel. Slice each roll in half. Layer bottom of each roll with 1/2 cup Basic Grilled Flank Steak, 1/4 cup baby spinach, 1 tablespoon cheese, and 1/4 cup orange sections. Drizzle each serving with about 2 teaspoons vinaigrette; top with top halves of rolls. Wrap in aluminum foil or wax paper; chill.

From Cooking Light

20 Minute Maple-Glazed Salmon

Ingredients
1 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground ancho chile powder
1/4 teaspoon ground cumin
1/4 teaspoon brown sugar
1 teaspoon kosher salt
4 (6-ounce) Alaskan salmon fillets
Cooking spray
2 tablespoons maple syrup

Directions
Preheat broiler. Combine first 6 ingredients; rub spice mixture evenly over flesh side of fillets. Place fish on a broiler pan coated with cooking spray; broil 6 minutes or until desired degree of doneness. Brush fillets evenly with syrup; broil 1 minute.

From Cooking Light

Jersey Shore's Ron Ron Juice

Just in case you were curious...
Vodka
Watermelon
Cherries
Cranberry juice
Ice

Directions: Combine all ingredients in a blender, and blend until smooth. Serve in red plastic Dixie cups and get ready to beat up the beat.

From MTV

Lighter Pina Colada

Ingredients:
2 cups frozen pineapple chunks
3 ounces light rum
3 ounces dark rum
1/2 cup pineapple juice
1/4 cup cream of coconut
1 cup crushed ice

Directions:
Combine ingredients in a blender and blend until smooth. Serve garnished with a pineapple wedge.

Serving Size: 1 cup
Nutrition: 210 calories, 2.5g fat, 24g carb
From Healthy Eats

Beef Fajitas With Pico de Gallo

Ingredients
1 (8-ounce) bottle zesty Italian dressing
3 tablespoons fajita seasoning
2 (1-pound) flank steaks
12 (6-inch) flour tortillas, warmed
Shredded Cheddar cheese
Pico de Gallo
Garnishes: lime wedges, fresh cilantro sprigs

Directions
Combine Italian dressing and fajita seasoning in a shallow dish or zip-top plastic bag; add steak. Cover or seal, and chill 8 hours, turning occasionally. Remove steak from marinade, discarding marinade.
Preheat a two-sided contact indoor electric grill according to manufacturer's instructions on HIGH. Place steaks on grill rack, close lid, and grill 10 minutes (medium-rare) or to desired degree of doneness. Remove steaks, and let stand 5 minutes.
Cut steaks diagonally across the grain into very thin slices, and serve with tortillas, cheese, and Pico de Gallo. Garnish, if desired.

From Southern Living

Easy & Delish Single Serving Dinner

Ingredients
1 (3-oz.) package Oriental-flavored ramen noodle soup mix
2 cups water
1 chopped green onion
2 tablespoons chopped fresh cilantro
1/2 cup fresh snow peas, trimmed
6 peeled and deveined medium-size raw shrimp (26/30 count) OR 1/2 cup chopped cooked chicken
1/4 cup shredded napa cabbage
1 to 2 Tbsp. chopped peanuts

Directions
Stir together flavor packet from ramen noodle soup mix, 2 cups water, chopped green onion, and chopped fresh cilantro in a medium saucepan. Bring to a boil; add noodles and snow peas. Cook 1 minute, and stir in shrimp. Cook 2 minutes. Transfer to a bowl, and top with shredded cabbage and chopped peanuts.

From Southern Living