Josh Perez Fitness

The ginger gives this smoothie a kick.

INGREDIENTS

• 1 medium banana, peeled and cut into chunks
• 1 large seedless orange, peeled and sliced
• 2 cups plain or vanilla-flavored soy milk
• 1 teaspoon powdered ginger
• 3 or 4 ice cubes

DIRECTIONS

1. Place all ingredients except ice cubes in blender. Cover and blend on high speed for 15 seconds or until smooth
2. Add ice cubes, cover and blend for 15 seconds more or until well blended
3. Serve immediately

NUTRITION INFO

Calories: 288
Fat: 5.2 g
Carbohydrates: 37.3 g
Protein: 12.5 g

Serves: 2

A spicy marinade gives this chicken its kick!

INGREDIENTS

• 5 chipotle peppers, seeded and chopped by hand
• 1-3 cup cilantro leaves
• 2 cloves garlic
• 2 medium sized shallots
• 1/3 cup rice vinegar
• 1/4 cup olive oil
• juice of 2 limes
• 1 teaspoon salt
• 2 chicken breasts

DIRECTIONS

1. Purée the peppers, cilantro, garlic, shallots and vinegar in a food processor or blender. With the machine running add the oil slowly and then the lime juice. This will be the marinade for your chicken
2. Divide the marinade into two portions- one to marinate your chicken and another (in a separate container or bowl) to baste your chicken later while it cooks
3. Marinate the chicken for approximately 1 to 3 hours or overnight. Remove chicken from marinade and grill slowly over medium fire. Discard marinade used by the chicken (for food safety) and baste the chicken with excess marinade that was set aside

NUTRITION INFO

Calories: 415
Fat: 29.8 g
Carbohydrates: 10.3 g
Protein: 28.3 g

Serves: 2

This is great tasting! You will also need skewers. INGREDIENTS

• 3 large yellow peppers
• 1 large onion
• 10 medium mushrooms
• 2 chicken breasts, bone and skin removed
• 1 tbsp olive oil
• 1 tbsp honey
• Juice of 1/2 a lemon

DIRECTIONS

• Mix olive oil, honey, and lemon juice well
• Cut up the chicken breasts into 3 inch slices and mix with the olive oil mixture. Let set for 3-4 hours
• Meanwhile, soak the shish kabob skewers in water
• Cut up the red onions into strips
• Place two pieces of bell pepper and two mushrooms with two pieces of the chicken in any order on the shish kabobs. Place onion strips throughout on the skewers
• Place on grill until cooked thouroughly (around 15 minutes) or you can broil them in your oven for around the same time
• Make sure that you rotate them as they are cooking

Number of Servings: 5

A quick dinner the whole family will enjoy.

INGREDIENTS

• 1 to 1-1/2 lbs. lean ground beef
• 1 package taco seasoning
• 3/4 cup water
• 2 large tomatoes, diced
• 2 cups low-fat shredded cheddar cheese
• shredded romaine lettuce
• 8 taco shells (or whole wheat tortillas)

DIRECTIONS

1. Brown beef in a sauté pan. Add water and taco seasoning to meat and bring to a boil. Simmer and stir until desired consistency is reached
2. Heat taco shells (or tortillas) according to directions on package
3. Dice tomatoes, shred cheese, and shred lettuce, all to desired amounts
4. Pour two oz. beef into shell, and top with desired topping

NUTRITION INFO

• Calories: 352
• Fat: 22.9 g
• Carbohydrates: 12.2 g
• Protein: 24 g

Serves: 8
Serving Size: 1 shell with 3 oz beef, 1/4 cups cheese, lettuce, and tomatoes.

Chicken with a little zing and flare to it.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 teaspoons dried basil leaves
• 2 tablespoons chopped fresh parsley
• 2 tablespoons lemon juice
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1 garlic clove, finely chopped

Directions

1. Remove fat from chicken.
2. Make lemon sauce: Beat remaining ingredients in a medium-sized bowl with a whisk or fork.
3. Spray a 10-inch skillet with cooking spray and cook chicken over medium-high heat for about 15 minutes or until juices are no longer pink when thickest part of chicken is cut.
4. Spoon some lemon sauce over chicken, turn chicken over and cook for an additional 15-20 seconds. Serve chicken topped with remainder of sauce.

Nutritional Value:

Fat: 5.2 g
Carbohydrates: 1.1g
Calories: 283.5
Protein: 54.7g

Serves 4

Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake.

Ingredients

• 5 cups tart apples, cored, peeled, chopped
• 1 cup sugar
• 1 cup dark raisins
• 1/2 cup pecans, chopped
• 1/4 cup olive oil
• 2 teaspoon vanilla
• 1 egg, beaten
• 2 1/2 cup sifted whole grain flour
• 1 1/2 teaspoon baking soda
• 2 teaspoon ground cinnamon

Directions

1. Preheat oven to 350º F
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

Nutritional Value:

Fat: 4.6 g
Carbohydrates: 33.8g
Calories: 182.3
Protein: 2.8g

20 servings–Serving Size: 3-1/2-inch x 2-1/2-inch piece

I know it sounds weird, but they taste absolutely delicious because these are high-fiber, high-protein brownies.

Ingredients

• 15oz can black beans (drained & rinsed well)
• 4 large eggs
• 1/2 cup granulated Splenda
• 3 tbsp cocoa powder
• 2 tbsp strong coffee (or 1 tbsp instant coffee dissolved in 1 tbsp hot water)
• 1 tsp baking powder
• 2 tbsp canola or olive oil
• 1 tsp vanilla

Directions

• Preheat oven to 350*F
• Prepare an 8×8 baking pan by spraying it with cooking spray
• Mix all ingredients in a food processor or blender
• Add the beans last and make sure you blend VERY well
• Bake for 30 minutes, or until toothpick comes out clean. Allow to cool before slicing
• Brownies are approx. 2″x 2″ in size

Nutritional Value

• Fat: 3.4 g
• Carbohydrates: 8.9g
• Calories: 79.2
• Protein: 4.1g

Number of Servings: 16