Josh Perez Fitness

Everybody thinks it takes a long time to fix a healthy meal. But guess what. You can whip up this easy, healthy turkey taco recipe in about fifteen minutes. Its great tasting recipe and just in time for the holiday season!

Ingredients

• 1 pounds turkey, lean ground
• 1 packet(s) taco seasoning mix
• 2 cup(s) cheese, cheddar, low-fat, shredded
• 3 cup(s) lettuce, shredded
• 2 cup(s) tomato(es), chopped
• 4 taco shells (corn)
• 1 cup(s) salsa

Directions

1. Brown the turkey in a nonstick skillet over medium heat
2. Add the seasoning according to the packet
3. Build your tacos—shell, turkey, cheese, lettuce, tomato, and sauce or salsa

Amount Per Serving
Calories:365
Total Fat:12 g
Saturated Fat: 3 g
Cholesterol:52 mg
Sodium:1188 mg
Carbohydrates:28 g
Protein:31 g

Number of servings:4

Put this delicious, new, and unique flavored grilled fruit with strawberry dip recipe on your grill, served with your favorite fresh fruits!

INGREDIENTS

• 8 oz. part-skim ricotta cheese
• 1 (16-oz.) package frozen sweetened strawberries
• 2 Tbsp. plain non-fat yogurt
• 1/4 tsp. dried, ground ginger
• 8 halved strawberries
• 4 peaches, halved or quartered
• 8 chunks pineapple
• 4 halved plums, nectarines, or papayas
• 1/4 cup balsamic vinegar
• 2 tsp. granulated sugar

DIRECTIONS

1. In a blender, purée cheese, strawberries, yogurt and ginger together until smooth. Refrigerate for 2 hours before grilling fruit.
2. When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.
3. Serve grilled fruit with sauce on side.

NUTRITION INFO
Calories: 124
Fat: 3 g
Carbohydrates: 23 g
Protein: 4 g

Serves: 8

For more of my recipes, visit my Healthy Recipes.

Easy Wilted Garlic-Sesame Salad

Toss dark, leafy greens in hot, garlicky oil for a cleansing and delicious dish

INGREDIENTS

1 tsp. olive oil
• 1 clove garlic, minced
• 1 lb. spinach, stemmed,
  or 1 lb. Swiss chard, stems sliced, leaves torn
  or 1 lb. mixture of spinach and watercress
• Salt and freshly ground pepper to taste
• 1 tsp. sesame seeds for garnish

DIRECTIONS

1. Warm oil in large skillet over medium-high heat
2. Add garlic and stir until lightly browned, about 45 seconds
3. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes
4. Season to taste with salt and pepper
5. Sprinkle with sesame seeds.

Makes 4 servings, about 65 calories each!

Cheesy lean chicken with a healthy pasta sauce.

INGREDIENTS

• 4 large chicken breasts
• olive oil
• salt and pepper
• 1 cup pasta sauce
• 8 oz. mozzarella cheese

DIRECTIONS

1. Preheat the oven to 350° F
2. Heat the sauce in the microwave or over the stove until hot.
3. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Sauté the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other.
4. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

NUTRITION INFO
Calories: 349
Fat: 16 g
Carbohydrates: 6.7 g
Protein: 42 g

Serves: 4

A nice high protein packed meal, with a great taste!

INGREDIENTS

• 12 oz. boneless pork loin, trimmed of all visible fat
• 1 can (8 oz.) pineapple chunks in juice
• 2 Tbsp. Worcestershire sauce
• 1 tbsp. cornstarch
• 1/2 tsp. salt to taste
• 1/4 tsp. freshly ground black pepper to taste
• 1 tbsp. canola or peanut oil, divided
• 2 cups fresh or frozen broccoli florets
• 1 medium carrot, thinly sliced
• 1 medium onion, cut vertically into 1/2-inch slices
• 8 ears canned baby corn
• 1 garlic clove, chopped
• 1 tsp. minced fresh ginger

DIRECTIONS

1. Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.
2. Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.
3. In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.
4. Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.

NUTRITION INFO
Calories: 202
Fat: 6 g
Carbohydrates: 20 g
Protein: 18 g

Serves: 4

Serving Size: One chicken part with sauce

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

INGREDIENTS

• 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed
• 1 large onion, thinly sliced
• 3 tablespoon vinegar
• 3 tablespoon Worcestershire sauce
• 2 tablespoon brown sugar
• black pepper to taste
• 1 tablespoon hot pepper flakes
• 1 tablespoon chili powder
• 1 cup chicken stock or broth, skim fat from top

DIRECTIONS

1. Place chicken in a 13x9x2″ pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.

NUTRITION INFO
Calories: 177.2
Fat: 4.6 g
Carbohydrates: 23.3 g
Protein: 11.2 g

Serves: 8

A healthy recipe for creamy pudding pops makes fantastic frozen treats!

INGREDIENTS

• 2 cups low-fat or skim milk
• 1 small box of instant pudding

DIRECTIONS

1. Prepare pudding according to package directions.
2. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons.
3. Place in freezer until solid. Makes 8 servings.

NUTRITION INFO (per serving)

Calories: 39
Fat: 1 g
Carbohydrates: 6 g
Protein: 2 g

Serving Size: 1 pop