Egg White with Greens Frittata Sandwich

 

egg-white-fritatta

Ingredients:

2 cups of all egg whites

½ cup of cooked chopped broccoli
½ cup frozen and defrosted or steamed fresh spinach

½ cup of chopped bell pepper (any colors)

3 scallions chopped finely

½ tsp. dried oregano

Fresh ground black pepper to taste

8 large fresh washed romaine leaves (or similar for “bread”)

2 Tablespoons Walden Farms  zero calorie dressing of your choice

 

 

Directions:

  1. Heat a skillet to medium heat and coat with non-stick cooking spray.
  2. Add chopped broccoli, peppers, spinach and onions and cook until tender.
  3. Beat egg whites, oregano and pepper together and then pour over the veggies in the skillet.
  4. As the eggs begin to cook from the middle out, gently lift the edges of the egg with a spatula so that the mixture and flow out to the sides and bottom of the skillet.
  5. Cook until the eggs are cooked through but still moist.
  6. Cut the skillet into 4 even pieces.
  7. Place each piece on a Romaine leaf and spread lightly with dressing. Sandwich with a second leaf.

 

Enjoy! Makes 4 Servings!

 

Nutritional Information.

  • Serving size: 1 sandwhich
  • Per Serving: 100 Calories, 1  fat, 4 g carbohydrates, 14 g proteins

Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

2ndshrimpscampi

Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.

GKF Chicken Fajitas

GKF Chicken Fajitas

 images-17

Ingredients:

¾ Cup Balsamic vinegar

2 tablespoons low sodium soy sauce

2 tablespoons fresh squeezed lime juice

1 tablespoon olive oil

1 tablespoon Worcestershire sauce

3 tablespoons minced garlic

1 pound of bones skinless chicken breasts halved and cut into ½ inch wide stripes

1 onion sliced

1 green bell pepper sliced (or non green bell peppers are fine)

1 zucchini sliced into ½ inch by 2-3 inch strips

1 cup snow peas

cooking spray

¼ teaspoon sea salt

¼ teaspoon ground black pepper

8 large Romaine leaves

Optional toppings:
Fresh salsa

Non-fat plain Greek yogurt

1 jalapeno pepper, chopped or sliced

1 thinly sliced avocado (non recommended for weight loss clients)

Fresh Cilantro leaves

Directions:

  1. Stir the first 6 ingredients together .
  2. Place the cut chicken in a large plastic bag and add ¾ cup of the vinegar mixture and marinate in the refrigerator for at least 1 hour (or overnight), turning occasionally.
  3. Place the veggies in another bag and marinate at room temperature for 1 hour in the remaining vinegar mixture.
  4. Heat griddle pan to medium high heat and spray with nonstick spray.
  5. Put chicken on pan an sprinkle with salt and pepper. Do not use the remaining marinade, throw away.
  6. Cook chicken for about 2 minutes on each side or until done.
  7. Add veggies to pan (discard marinade) and cook for an additional 8-10 minutes. Stirring ½ way through.
  8. Wash and pat dry the 8 lettuce leafs, and place 2 on each plate.
  9. Divide the chicken mixture evenly among the lettuce.
  10. Dress with jalapeno, salsa, Greek yogurt, avocado slices and cilantro.
  11. Enjoy!

The GKF Special Green Smoothie

Cherry-vanilla-peach

Ingredients:
2-3 cups fresh washed greens (chard, kale, collar greens, or spinach)
½ cup sliced peach or apricot (frozen optional)
½ cup plain non-fat greek yogurt
¼ cup sliced strawberries (frozen optional)
¼ cup whey protein powder (vanilla or strawberry flavored best)
-chose protein that has 23g of protein or higher per 30g serving size
12 ounces of water, unsweentend almond milk or coconut water.
1 tablesoon ground flax or chia seeds.
Ice optional.

Directions:
Blend liquids with the greens on high until liquified. Add additional ingredients and blend until smooth. Add ice if desired. Enjoy immediately!

Blizzard Bash Workout!

No Need For Any Gym Equipment Here, all you need is some space, a mat, a flight of stairs, two hand towels, a hardwood or smooth tile floor, and a chair or bench to do triceps dips on!  Enjoy the storm BOSTON 🙂

or Check out video on YOUTUBE

Warm Up

1 minute Downhill Skiers

1 minute Speed Skaters

1 minute Cross Country Skiers

1 minute Snow Boarders

1 minute Mountain Climbers

Round 1- Complete 3 Sets

Perform set reps for each exercise as quickly as possible, rest one minute between sets.

10 Single Leg Squats on Stair (1o each leg)

1 Flight of Stair Climb Push-ups

20  Towel Hamstring Curls (heels on towels)

20 Towel Pikes (toes on towels)

40 Wall Drill High Knees

40 Toe Taps to Stair

20 Explosive Reverse Lunges  (foot on towel, 20 each leg)

20 Plank Saws (toes on towel)

Round 2- Complete 3 Sets

30 seconds of each exercise, 10 second break between exercises, and 1 minute break between sets

1.  Push-up, side crawl right, Push-up, side crawl left, repeat

2. Jump Squats

3. Bench Triceps Dips

4. Lunge Jumps

5. Burpees

6. Alternating Lateral Lunges

Round 3- Complete 3 sets

Complete the following exercises for set reps, do not rest between exercises, rest 1 minute between sets.

20 Meter Bear Crawl

20 Bicycle Crunches

20 Leg Raises

20 Scissor Kicks

20 Kriss Cross at 45 degrees

20 Flutter Kick Crunch Hold

20 Side Plank Hip Dips

20 Plank Jacks

20 Side Crunches (each side)

20 Superman Back Extensions

Go GREEN and WHITE with these DELIGHTS!

 

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How to make a green smoothie: Add liquid (water), and base (kale/spinach/romaine) first and blend until liquefied . Add additional ingredients slowly and blend until desired consistency.

Green Detox Smoothie:

1 cup chilled green tea
1 cup cilantro
1 cup baby kale (or substitute in another leafy green)
1 cup sliced cucumber
1 tablespoon or more of fresh ginger, chopped or grated
Add the juice of 1 or more lemons to taste.

Kale Ginger Zinger Smoothie:

1 cup sparkling water
1 cup baby kale or chopped kale with center rib removed
1 tablespoon fresh ginger, chopped or grated
¼ cup mint leaves
Add the juice of 1 lime or more to taste.
4-5 ice cubes or more as desired.

Turkey Zucchini Meatballs:

Ingredients:
1 pound lean ground turkey
2 egg whites
1 large Zucchini, grated
6 chopped scallions
2 tablespoons chopped mint leaves
2 tablespoons chopped cilantro
2 large garlic cloves minced or finely chopped
1 teaspoon ground cumin
½ teaspoon cayenne pepper
½ teaspoon fresh ground pepper

Directions:
Preheat oven to 425 F.
Line baking sheet with waxed paper.
Combine turkey, zucchini, scallions, egg, mint, cilantro, garlic and spices.
Shape meatballs (about 2.5 tablesoons per meatball)
Set meatballs on a plate (should make about 18).
Warm a skillet and coat with non-stick spray.
Brown the meatballs on all sides, should cook for about 4 minutes if you cook half the batch at a time..
Transfer the browned meatballs to the baking sheet.
Repeat with the second half of the meatballs.
Place the baking sheet in the preheated over for 6-7 minutes or until cooked fully.
Serve with green veggies!