Contest Prep Seminar/Workshop Presented by Jeremy Williams
4-hour Contest Prep seminar 12:00 – 4 pm (An overview of the elements of contest preparation) Seminar outlining the various aspects of competing in a: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique competition. A deeper look into what it takes to do well at competition $49.99 Click Here to REGISTER NOW This seminar will give you knowledge, insight and a new perspective on many elements relevant to …
Combine all ingredients in a mixing bowl. Let stand for 1 hour or serve immediately.
Serve over fish or with tortilla chips
Tip on keeping cilantro fresh:
Make your fresh cilantro last longer
Place leftover cilantro in a water glass with stems submerged in 1/4 c of water. Store in refrigerator and replace water as needed.
How to make the most of your lime
Place the whole lime on a countertop and roll your palm over it to help release the juices. Then slice the lime and squeeze. You will have more juice and flavor by using this technique.
Getting the most from a mango
1) Find the center of the pit and run your knife just on the outer edge of the pit, slicing straight down
2) Repeat on the opposite side
3) Score your mango making slits in both directions but not slicing through the skin
4) run your knife between the skin and the fruit, releasing the scored pieces
5) If you want to use all of the fruit, slice the skin off of the pitted piece and carefully trim off the excess fruit
Cauliflower Mashed Potatoes Substitute
1 large head cauliflower, cut into pieces
3 cups low sodium chicken broth
3 tablespoons butter substitute
½ Cheddar cheese
1/4 cup grated Parmesan cheese
salt and pepper to taste
Bring cauliflower pieces and low sodium chicken broth to a boil in a large saucepan over high heat. Reduce heat to medium, cover, and simmer for about 10 minutes. Allow cauliflower to simmer until soft. Reduce liquid to about half (10 minutes).
Remove mixture from heat and add butter, Cheddar cheese, and Parmesan cheese. Mash with a fork or potato masher until the cheeses have melted and the cauliflower is smooth.
Season to taste with salt and pepper.
Servings Per Recipe: 4
Per Serving:
Calories: 260
Total Fat: 20g
Cholesterol: 56mg
Sodium: 400mg
Total Carbs: 12g
Dietary Fiber: 5g
Protein 14g
Vegetarian Lasagna
1 (16 ounces) can diced tomatoes
1 (16 ounces) package instant lasagna noodles
1 bunch fresh spinach, washed and chopped
2 large carrots, shredded
2 large zucchini, diced
2 summer squash, diced
1 large eggplant, diced
1 large head broccoli, cut into florets
2 teaspoons dried oregano
salt and pepper to taste
1 cup shredded mozzarella cheese (optional)
1 cup low fat ricotta cheese (optional)
Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9×13 inch baking dish.
Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant, and broccoli. Season to taste with oregano, salt, and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of the dish.
Bake at 375 degrees F for 25 to 35 minutes.
Servings Per Recipe: 6
Per Serving
Calories: 380
Total Fat: 10 g
Cholesterol: 30 mg
Sodium: 400mg
Total Carbs: 50g
Dietary Fiber: 10g
Protein: 20g
Easy Roasted Vegetables
1 butternut squash cubed
2 red bell peppers seeded and diced
1 sweet potato or yam peeled and cubed
3 Yukon Gold potatoes cubed
1 red onion quartered
1 tablespoon chopped fresh thyme
2 tablespoons chopped fresh rosemary
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and freshly ground black pepper
Preheat oven to 475 degrees F.
Combine the squash, red bell peppers, sweet potato or yam, Yukon Gold potatoes
and red onions.
In a separate bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated.
Cover roasting pan with tin foil and spread vegetables evenly on pan.
Roast for 35 to 40 minutes, stirring every 10 minutes, or until vegetables are cooked through.
Servings Per Recipe: 12
Per Serving
Calories: 120
Total Fat: 4.7g
Cholesterol: 0mg
Sodium: 45 mg
Total Carbs: 20g
Dietary Fiber: 3g
Protein: 2g
Dijon Chicken
4 chicken breast halves or 4 chicken thighs
2 teaspoons salt
2 tablespoons butter substitute or butter
3 cloves garlic, chopped
3 tablespoons Dijon mustard
2 tablespoons white wine
2 cups seasoned dry bread crumbs
Preheat oven to 350 degrees F.
In a small skillet sauté butter, garlic, mustard, and wine together for 3 to 4 minutes over medium-low heat.
Spread mixture over chicken.
Place breadcrumbs in a shallow dish and dredge chicken in crumbs. Place coated chicken pieces in a lightly greased 9×13 inch baking dish.
Bake at 350 degrees F for 1 hour or until chicken is cooked through and juices run clear.
Servings Per Recipe: 4
Per Serving
Calories: 600
Total Fat: 25g
Cholesterol: 150mg
Total Carbs: 40g
Dietary Fiber: 3g
Protein: 55g
Ginger Adobo Chicken
1 about 3lbs whole chicken cut into 8 pieces
1/2 cup light soy sauce
3/4 cup distilled white vinegar
1 bulb garlic peeled and crushed
2 tablespoons thinly sliced fresh ginger root
2 bay leaves
1/2 tablespoon black peppercorns
Combine the chicken, soy sauce, vinegar, garlic, ginger, bay leaves and peppercorns in a pot. Bring to a boil over medium heat, reduce heat to a simmer. Cover the pot and simmer for 30 minutes mixing every 10 minutes.
After 30 minutes, remove the lid and cook until liquid has reduced to half.
Serve chicken hot over steamed rice and drizzle with reserved sauce.
Serving Per Recipe: 6
Without rice
Calories: 500
Total Fat: 34g
Cholesterol: 140mg
Total Carbs: 5
Dietary Fiber: 1g
Protein: 44
Turkey Meatloaf
1 1/2 lb ground turkey
1 small onion, minced
2 stalks celery, minced
3 cloves garlic, minced
2 teaspoons chopped fresh basil
1/4 cup Parmesan cheese
1/2 cup Italian breadcrumbs
2 egg whites or 1 whole egg
1/4 cup %2 milk
1 (10oz) can condensed tomato soup
Preheat an oven to 350 degrees F
Prepare a 9×13 inch-baking dish with cooking spray.
Mix the ground turkey, onion, celery, garlic, basil, Parmesan cheese, breadcrumbs, egg, and milk together in a large bowl. Shape the mixture into a loaf and place into prepared pan. Pour the tomato soup over the meatloaf. Cover tightly with aluminum foil.
Bake until no longer pink in the center, about 45 minutes. Internal Thermometer reading of 165 degrees F.
Servings Per Recipe: 6
Per Serving
Calories 260
Total Fat 12g
Cholesterol: 110mg
Sodium: 450mg
Total Carbs: 16g
Dietary Fiber: 1g
Protein: 26g
Servings Per Recipe: 6
Peanut butter cookies
1/2 cup butter, softened
3/4 cup brown sugar
3/4 cup white sugar
3/4 cup peanut butter
1 egg
1 teaspoon vanilla extract
3/4 cup all-purpose flour
1/4 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup rolled oats
1 cup semisweet chocolate chips
Directions
Preheat the oven to 375 degrees F (190 degrees C).
In a large bowl, cream together the butter, brown sugar, white sugar, and peanut butter until smooth. Beat in the egg and vanilla. Combine the flour, wheat flour, baking soda and salt; stir into the peanut butter mixture. Finally, mix in the oats and chocolate chips. Drop by rounded spoonfuls onto ungreased cookie sheets.
Bake for 8 minutes in the preheated oven, or until edges are golden. Remove from cookie sheets to cool on wire racks.
