Josh Perez Fitness

By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.

INGREDIENTS

• 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
• 4 cups torn fresh spinach leaves
• 2 green onions, thinly sliced
• 1 (8 oz) carton of nonfat sour cream
• 1/4 cup plain, nonfat yogurt
• 2 tablespoons whole grain flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/2 cup 1% milk
• 1 jalapeño pepper, seeded and minced
• 6 whole wheat tortillas, 6-8 inches in diameter
• 1 1/2 low fat shredded cheddar cheese

DIRECTIONS

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.
3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.
4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.
5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.
6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.
7. Sprinkle with cheddar cheese and let stand for 5 minutes.
8. Top with salsa and chopped green onions as desired and serve.

NUTRITION INFO
Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Serves: 6

This is a great fruit recipe for the summer months ahead! Try this vitamin-packed dish!

INGREDIENTS

• 2 tablespoons olive oil
• 2 tablespoons brown sugar
• 2 tablespoons fresh lime juice
• 1 teaspoon ground cinnamon
• 1/4 cup fresh mint, chopped
• 2 apples, cored and cut into 1″ pieces
• 2 bananas, peeled and cut into 1″ pieces
• 2 peaches, pitted and cut into 1″ pieces
• 4 kiwifruit, peeled and sliced into 1″ pieces
• 1 can pineapple chunks
• 16 strawberries, washed and hulled

DIRECTIONS

1. Prepare grill
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers
4. Brush kebabs with the sugar mixture then place on grill
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through

NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g

Serves: 8

Related Topics

A quick and easy great tasting drink!

INGREDIENTS
1/2 cup mango, fresh or frozen
1/2 cup cantaloupe, fresh or frozen
1 cup strawberries, fresh or frozen
1 cup pineapple juice (or more to thin)

DIRECTIONS
Place all ingredients in a blender and blend for 10 seconds or until smooth.

NUTRITION INFO
Calories: 134
Fat: 0.6 g
Carbohydrates: 32.9 g
Protein: 1.4 g

Serves: 2

Bake these over the weekend, and enjoy throughout the week for breakfast or a snack.

INGREDIENTS

• 1/4 cup sugar
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1-1/2 cups whole wheat flour
• 1/4 cup olive oil
• 1/4 cup 1% milk or fat free milk
• 2 medium bananas, mashed (around 1 cup)
• 1 teaspoon vanilla
• 1/3 cup raisins

DIRECTIONS

1. Preheat oven to 375º F.
2. Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients
3. Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened
4. Fold in raisins
5. Use a non-stick muffin pan, or muffin papers. Fill muffin cups 2/3 full with batter
6. Bake 15-20 minutes or until golden brown. Remove from pan right away

NUTRITION VALUE
Calories: 277
Fat: 9.5 g
Carbohydrates: 46.2 g
Protein: 5.1 g

Serves: 6
Serving Size: 1 muffin

Applesauce makes this cake healthier than your regular cake.

INGREDIENTS

• 2 cups whole grain flour
• 1/2 cup sugar
• 2 teaspoons baking soda
• 1-1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon salt
• 3/4 cup unsweetened applesauce
• 1/4 cup olive oil
• 3 large eggs
• 3 cups carrots, coarsely chopped

DIRECTIONS

1. In a large mixing bowl, combine flour, sugar, baking soda, cinnamon, nutmeg and salt.
2. In a separate small bowl, combine the applesauce, oil and eggs. Add to the flour mixture, stirring until the ingredients are well blended. Add the carrots and mix again.
3. Pour the batter into a greased 9″ tube pan, or use a 9″ x 13″ rectangular cake pan, or two bread loaf pans, or a cupcake pan.
4. Bake the cake in a preheated 350° F oven for about 1 hour, 10 minutes, or until a toothpick inserted in the thickest part of the cake comes out clean. Set the cake on a wire rack for five minutes. Then, run a knife around the edges of the pan to loosen the cake, and turn the cake out onto the rack to cool.

NUTRITION INFO
Calories: 145
Fat: 6 g
Carbohydrates: 21 g
Protein: 4 g

Serves: 16

Prep and Cook Time: 25 minutes

Make sure your vegetables are cut and ready before you start to stir-fry. This way you can be sure not to over cook them. By slicing your carrots thin and cutting broccoli into small florets they can cook el dente without needing to be blanched first. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. By slicing it thin and only cooking a couple minutes it will be fresh, crisp without tasting raw, and won’t release its liquid.

Ingredients:

• 1 TBS dried organic hijiki seaweed soaked in 3/4 cup warm water (save water)
• 1 medium onion cut in half and sliced thick
• 1 TBS minced fresh ginger
• 3 cloves garlic pressed
• 1 medium sized carrot peeled and sliced very thin
• 2 cups small broccoli florets, about ½ inch pieces
• 1 cup shredded green cabbage
• 4 oz firm light tofu, cut into ½ inch cubes
• 2 TBS light miso dissolved in 2 TBS seaweed water
• 2 TBS soy sauce
• 2 TBS rice vinegar
• salt & white pepper to taste
• 1 tsp toasted sesame seeds

Directions:

1. Begin preparing by rinsing and soaking hijiki seaweed in about ¾ cup hot water, and chopping all the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
2. Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium high heat, for 2 minutes stirring constantly.
3. Add garlic and ginger. Keep stirring constantly. Ginger may stick a little to the pan. Don’t worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
4. Add cabbage, miso mixed with seaweed water, soy sauce, rice vinegar, hijiki, and tofu.
5. Continue stir-frying for another 2 minutes stirring constantly and add salt and pepper.
6. Sprinkle with sesame seeds and serve.

Serving Suggestions:
Serves 6
Serve with Brown Rice

A lower-fat version of your favorite creamy broccoli soup.

INGREDIENTS

• 2 tablespoons margarine
• 1/2 cup chopped onion
• 3/4 cup chopped celery
• 2 (10 oz.) packages frozen broccoli, thawed enough to separate
• 2 cups fat-free chicken broth
• 1 cup nonfat milk
• 1/2 lb. processed reduced-fat cheese (Velveeta), cubed
• salt and pepper to taste

DIRECTIONS

1. In medium saucepan, heat the margarine. Add onion, celery and cook until wilted
2. Add broccoli and broth. Quickly bring to a boil. Cover and simmer until broccoli is tender, about 5 minutes
3. Puree in blender (will need to do in two batches)
4. In the saucepan, stir together the broccoli puree, milk and cheese. Add salt and pepper to taste, and then heat. If the soup is thicker than you like, add more broth or milk and re-season

NUTRITION INFO
Calories: 230.5
Fat: 10.9 g
Carbohydrates: 16.6 g
Protein: 18.7 g

Serves: 5