theBodyStrategist

'cause every body needs a strategy

Simple South Beach Style Bluefish (or any type of firm saltwater white fish)

INGREDIENTS

    • 2 firm filets of bluefish or other (firm white saltwater fish)
    • 1 teaspoon reduced sodium Adobo
    • 1 teaspoon butter or ghee
    • 2 tbsp cilantro chopped
    • 2 tbsp red onion chopped
    • 2 tbsp firm mango (gainers only)
    • Pepper to taste

  

PREPARATION

  1. Heat butter in a nonstick saucepan over medium-low heat.
  2. Lightly season filets with adobo. Place in melted butter, skin side up. Cook for 4-5 minutes or until fragrant and lightly brown. Flip and cook an additional 3 minutes skin side down. Be sure to add a weighted press or hold down with spatula to prevent curling. 
  3. Remove fish from heat and add onions to pan. Cook until slightly tender (approx 1.5 minutes). 
  4. Remove cooked onions and mix with mango, cilantro and lime juice.
  5. Serve with black beans  & "faux rice" or with any veggie of your choice. 

Frijoles Negros (Cuban Black Beans)

INGREDIENTS

    • 1/4 cup olive oil
    • 1 large onion, chopped
    • 1 large green bell pepper, cut into 1/2-inch pieces
    • 6 large garlic cloves, chopped
    • 1 tablespoon dried oregano
    • 3 15- to 16-ounce cans black beans, rinsed, drained
    • 3/4 cup canned vegetable broth or water
    • 1 1/2 tablespoons cider vinegar

PREPARATION

  1. Heat oil in heavy large saucepan over medium heat. Add onion, bell pepper, garlic and oregano and sauté until vegetables begin to soften, about 5 minutes. Add 1 cup of beans to pan. Using back of fork or a pestle, mash beans coarsely ( I like to do this in the can). Add remaining beans, broth and vinegar and simmer until mixture thickens and flavors blend, stirring occasionally, about 15 minutes. Season beans to taste with salt and pepper and serve.
  2. You can also add to slow cooker on low and allow to reduce all day.

Potaje de Garbanzos (Cuban Chickpea Stew)

Ingredients

  • 2 teaspoons olive oil
  • 1 medium onion, diced
  • 2 cups chickpeas (garbanzo beans)
  • 1 (4 ounce) can tomato sauce
  • 3 tablespoons dry cooking wine (can skip if you don't have it)
  • 2 teaspoons dried oregano
  • black pepper to taste
  • 2 cloves of fresh garlic
  • 3 teaspoons adobo seasoning
  • 1 1/2 cups of water
  • 1/2 cup cooked smoked sausage (can also use chorizo)

Directions

  1. Slice sausage lengthwise, then cut into 1/4-inch slices.
  2. Heat oil in a large pot over medium-high heat. Brown sausage about 5 minutes. Stir in onion; cook 5 minutes. Stir in chickpeas, tomato sauce, and wine. Season with oregano, garlic, adobo and pepper to taste. Simmer, stirring occasionally, at least 10 minutes.
  3. For better flavor place in slow cooker and allow to soften 1 hour or more is preferable.

Braciole

Here is another great Body Strategist approved recipe. Approved for both #loosers and #gainers (especially gainers), this low carb option is a great indulgence when struggling to stay on the #slowcarb track. Serve with spaghetti squash or veggie "noodles".

Braciole

Ingredients

7 lbs of choice Flank Steak (each Braciola weighed about 11 oz finished weight)
1 bunch fresh Italian parsley chopped, a good pinch for each meat roll
10 tablespoons fresh chopped garlic, or less I used 1 tablespoon per each
10 each 1/2 teaspoons of grated grana parmasan cheese
10 each 1/2 teaspoons pecorino romano
Pinch of salt for each beef roll
1/4 tsp fresh ground black pepper per roll
a drizzle of extra virgin olive oil on each
2 quarts of"gravy"
1 cup red wine


Optional

  • A small slice of prosciutto, 1/2 hard cooked egg sliced, 1 tsp sweet garden peas, a slice of mozzarella or provolone 
  • Pesto instead of the seasonings and cheese
  • In addition to Italian parsley add raisins and toasted pine nuts 
  • Use may also use pounded chicken or pounded pork loin. 

Get creative and put in what you like how about cooked pancetta, spinach and fontina cheese?

Method

Butterfly each large piece of flank steak in two and pound it with a meat tenderizing mallet.

Lay the butterflied pounded pieces of meat side by side on a work table and sprinkle the parsley, cheese, ground black peppercorn, salt, garlic and olive oil onto the meat.

Cut the large seasoned piece now into thirds with the grain of the meat laying horizontal facing you. Cut the meat rolls so they are slightly wider then palm of your hand.

Roll up the beef rolls tightly and fasten with a pick or tie with butcher twine, don't use sewing thread.  :)

Preheat a braising pan or a sauce pot and add 1/4 cup of good quality olive oil, or you may use lard as well.

Place the tied beef Braciole in the hot oil and then cover;  braise them on one side for 10 minutes on high heat then turn cover and braise to another 10 minutes.

Add the braised beef to the simmering tomato "gravy".

Add 1 cup red wine to the braising pan, scrape all the brown bits from the sides and bottom (de-glaze) and reduce by two thirds.

 

Add the reduced wine to the pot with the Braciole.  

 

Cover and simmer low for 2 hours then uncover and simmer for an additional hour till sauce is reduced and thick.

 

Serve wtih fresh grated parmesan cheese and if you like top it with fresh chopped basil and Italian parsley!

Fajita Chicken Roll-ups

Here is another great Body Strategist approved recipe from www.womansday.com. Approved for both #loosers, this low calorie, low carb option isn't substantial enough for those looking to pack on some more pounds.

"Fajita Chicken Roll-ups

INGREDIENTS

  • 2 tbsp. Extra virgin olive oil
  • 1 tsp. ground cumin
  • 1/2 tsp. dried oregano
  • 2 cloves garlic, very finely chopped
  • Kosher salt and pepper
  • 8 small (2 oz. each) chicken cutlets, trimmed
  • 1 each yellow and red bell pepper, sliced
  • 2 tbsp. fresh lime juice
  • 2 tsp. honey
  • 1 5-oz. package mixed greens
  • 1/2 seedless cucumber, cut into half moons
  • 1/4 c. (1 oz.) feta cheese

DIRECTIONS

  1. Heat oven to 375°F. In a small bowl, whisk together 1 tablespoon oil, the cumin, oregano, half the garlic, and 1/4 teaspoon each salt and pepper.
  2. Brush the chicken cutlets with the spice mixture. Divide the peppers among the cutlets, then roll up and secure tightly with wooden toothpicks or skewers.
  3. Heat the remaining tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken seam-side down and cook until golden brown, about two minutes. Turn and cook 1 minute more, then transfer to the oven and roast until the chicken is cooked through, 9 to 11 minutes.
  4. Meanwhile, in a large bowl, whisk together the lime juice, honey, the remaining garlic, and a pinch of pepper. Toss with the greens, cucumber, and feta. Serve with the chicken.

PER SERVING 250 CAL, 11.5 G FAT (3 G SAT FAT), 71 MG CHOL, 268 MG SOD, 26 G PRO, 10 G CAR, 2 G FIBER"

For pics of this delicious dish, visit Women's Day http://www.womansday.com/food-recipes/food-drinks/recipes/a57701/fajita-chicken-roll-ups-recipe/

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Check out more great recipes here: http://www.womansday.com/food-recipes/ 

Egg Pepper Rings with Carrot Salsa

Here is another great Body Strategist approved recipe from www.womansday.com. Approved for both #loosers, this low calorie, low carb option isn't substantial enough for those looking to pack on some more pounds.

"Egg Pepper Rings with Carrot Salsa

INGREDIENTS

  • 1 each medium red and yellow pepper
  • 2 tbsp. Extra virgin olive oil
  • 2 large carrots, coarsely grated
  • 1 pint cherry or grape tomatoes, quartered
  • 1 clove garlic, finely chopped
  • 1/2 c. fresh cilantro, roughly chopped
  • 8 large eggs
  • 1/2 tsp. dried oregano
  • Kosher salt and pepper
  • Toasted English Muffins (optional)

DIRECTIONS

  1. Slice the peppers into eight 1/2-inch-thick rings. Dice the remaining peppers and transfer to a medium bowl.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add the pepper rings and cook until they begin to soften and turn golden brown, 3 to 4 minutes per side.
  3. Meanwhile, in a bowl, toss the diced peppers, carrots, tomatoes and garlic with the remaining tablespoon oil and a pinch each salt and pepper, then fold in the cilantro.
  4. Crack 1 egg into each pepper ring; sprinkle with oregano and 1/4 teaspoon each salt and pepper. Cover and cook until the whites are set, 4 to 5 minutes for soft yolks. Top with the carrot salsa and serve on English muffins (if using).

PER SERVING 251 CAL, 16.5 G FAT (4 G SAT FAT), 372 MG CHOL, 322 MG SOD, 14 G PRO, 11 G CAR, 3 G FIBER"

For pics of this delicious dish, visit Women's Day http://www.womansday.com/food-recipes/food-drinks/recipes/a57686/egg-pepper-rings-carrot-salsa-recipe/

&

Check out more great recipes here: http://www.womansday.com/food-recipes/ 

Quick Chili

Here is another great Body Strategist approved recipe from www.womansday.com This recipe is great, combining iron from the black beans and vitamin C from the peppers its a delicious way to up your nutrient intake. Approved for both #loosers & #gainers, just double the serving and add a a cup of rice if your goal is to grow. 

"Quick Chili

INGREDIENTS

  • 1 large onion, chopped
  • 1 tbsp. extra virgin olive oil
  • 1/2 lb. lean ground beef
  • 2 large cloves garlic, finely chopped
  • 1 red pepper, cut into 1/2" pieces
  • 1 c. dried split red lentils
  • 2 tbsp. chili powder
  • 1 28 oz. can fire-roasted diced tomatoes
  • 1 14 oz. can black beans, rinsed
  • 1/2 c. fresh cilantro, roughly chopped
  • kosher salt

DIRECTIONS

  1. Heat the oil in a large Dutch oven over medium heat. Add the onion and 1/2 teaspoon salt and cook, stirring occasionally, until beginning to soften, 4 minutes. Add the beef and cook, breaking it up with a spoon until browned, 3 to 4 minutes. Add the garlic, pepper, lentils, and chili powder and cook, stirring, for 1 minute.
  2. Add the tomatoes and 2 cups water and bring to a boil, then reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 15 to 17 minutes.
  3. Add the beans and cook, stirring, until heated through, 1 to 2 minutes. Fold in the cilantro just before serving.

PER SERVING 534 CAL, 14 G FAT (10.5 G SAT FAT), 425 MG CHOL, 788 MG SOD, 26 G PRO, 6 G CAR, 2 G FIBER"

For pics of this delicious dish, visit Women's Day http://www.womansday.com/food-recipes/food-drinks/recipes/a57679/quick-chili-recipe/

&

Check out more great recipes here: http://www.womansday.com/food-recipes/ 

Spicy Salmon with Yogurt Sauce and Roasted Broccoli

Here is another great Body Strategist approved recipe from www.womansday.com This recipe is great, combining calcium from the broccoli and vitamin D + omegas from the salmon its a delicious way to up your nutrient intake. Approved for both #loosers & #gainers, just double the salmon and add a starchy carb like baked potato if your goal is to grow. 

"Spicy Salmon with Yogurt Sauce and Roasted Broccoli

INGREDIENTS

  • 1 large head broccoli (about 1 lb), cut into florets
  • 1 1/2 tbsp. Extra virgin olive oil
  • 1/2 tsp. cumin seeds
  • Kosher salt and pepper
  • 1 1 1/4 lb. piece skinless center-cut salmon fillet, cut into 4 pieces
  • 1/4 tsp. cayenne
  • 2 cloves garlic
  • 1 lemon
  • 1/2 c. plain whole-milk yogurt
  • 1/4 c. fresh mint, roughly chopped
  • 1/4 seedless cucumber, cut into 1/4" pieces

DIRECTIONS

  1. Heat oven to 450°F. On a large rimmed baking sheet, toss the broccoli with the oil, then the cumin seeds and 1/4 teaspoon each salt and pepper. Roast until lightly charred and tender, 15 to 17 minutes.
  2. Season the salmon with the cayenne and 1/4 teaspoon salt. Five minutes into cooking the broccoli, push it to one side of the pan and place the salmon on the other side. Roast until opaque throughout, 10 to 12 minutes.
  3. While the broccoli and salmon roast, make the yogurt sauce: Finely chop the garlic. Sprinkle a pinch of salt on top, then use the flat edge of a knife to mash and scrape into a paste; transfer to a medium bowl. Grate the zest of half a lemon over the top, the squeeze in 1 tablespoon juice. Add the yogurt, mint and 1/2 teaspoon pepper and stir to combine, then fold in the cucumber. Serve with the salmon and broccoli.

PER SERVING 368 CAL, 23 G FAT (4 G SAT FAT), 92 MG CHOL, 385 MG SOD, 34 G PRO, 9 G CAR, 3 G FIBER"

For pics of this delicious dish, visit Women's Day http://www.womansday.com/food-recipes/food-drinks/recipes/a57716/salmon-yogurt-sauce-roasted-broccoli-recipe/ 

&

Check out more great recipes here: http://www.womansday.com/food-recipes/