If I get nothing else across, let me please convey this: Exercise cannot be your foundation. Nutrition must be your foundation. So each week I’ll share with you a well-balanced recipe with good ratios of fat, protein and carbohydrate. When you’re watching calories, many recipes will call for fat-free or sugar-free ingredients. If you’re not okay with using these versions, just substitute what you’re comfortable with, for example, you might use Stevia or Agave in place of Splenda, or in this recipe, you could use plain yogurt in place of the fat-free mayo. This makes a great pack and go lunch, or serve over lettuce for a nice dinner salad. Since it’s slightly low on carbs, you could serve with a couple of crackers or half a low-carb pita.
This is a recipe from Jillian Michaels:
Chicken-Apple Crunch Salad
Serves 4 (1 cup servings)
2 cups cubed cooked chicken breast
1 cup diced Granny Smith apple
½ cup diced celery
¼ cup raisins
2 tablespoons chopped green onion
1/3 cup fat-free mayo
1 tablespoon fat-free sour cream (or Greek yogurt)
1 teaspoon fresh lemon juice
1/8 teaspoon cinnamon
1/4 cup chopped walnuts
- Combine first 5 ingredients in a large bowl.
- In a separate bowl, combine mayo and remaining ingredients, stirring well with a whisk.
- Add mayo mixture to chicken, tossing well to coat.
270 Calories, 8 g fat, 25 g protein, 18.4 g carb
Check back every Saturday for another yummy and balanced recipe. Plan on making these recipes on Sundays for your week ahead.