Josh Perez Fitness

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

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