Whats cooking in the kitchen

Swordfish with Peppers

When you’ve had your fill of burgers, fire up this tasty alternative, courtesy of Chicago chef Rick Tramonto, author of Steak with Friends

Ingredients

• 3 tbsp olive oil
• 1 large yellow onion , sliced
• 2 red bell peppers, seeded and sliced
• 2 yellow peppers, seeded and sliced
• 3 cloves garlic, minced
• 1 cup kalamata olives, pitted and halved
• 1/2 cup white wine  
• Kosher salt and freshly ground black pepper
• 4 swordfish steaks, 7 to 8 oz each
• 2 tbsp fresh basil leaves, for garnish
• 1 lime, quartered, for garnish

Make It
1.) Prepare a clean, well-oiled grill to medium heat.
2.) I a sauté pan, heat 2 tablespoons of oil over medium heat. Add onion and peppers and cook for about 3 minutes, or until softened. Add the garlic and sauté for about 1 minute.
3.) Add the olives and wine and cook for 4 minutes, or until the wine is reduced by half. Season to taste with salt and pepper.
4.) Season the fish generously with salt and pepper and drizzle with the remaining tablespoon of olive oil. Grill the steaks, turning only once, for 10 minutes, or until fish is opaque.
5.) Top each fish with the pepper and onion mixture. Garnish with the basil and lime wedges.
Nutritional Breakdown
Per Serving
Calories: 570
Protein: 56g
Carbs: 18g
Fat: 20g
Fiber: 3g
Serves: 4
Save $$$
If you think swordfish steaks are too pricey, check your freezer section for steaks labeled as clipper. This cut is processed at sea and immediately frozen—so it’s much fresher tasting than swordfish frozen on land.

Whats cooking in the kitchen for June!

Here is a tasty and healthy summer treat that is easy to put together and also allows you not to stray from that summer diet!


Spring Rolls

What you Need:

Asian Rice Spring Roll Wrappers
½ lbs. Flank Steak or any meat etc..
½ Cup White Wine
Olive Oil
Nun Salt
Pepper
½ Cucumber
Sugar Free Honey
Fresh Basil
Fresh Mint Leaves
Fruit ( Mango/ Strawberries what ever you like)
½ Cup Lime Juice

1.Cut up your cucumber in nice thin slices, put it in the bowl and add 2 TBS of honey and mix.
2.Cook your meat add 2 TBS olive oil, white wine, pinch nun salt & pepper. Mix and cook.
3.Cut your fruit in slices, chop up your basil & mint leaves and place the basil in the cucumbers and place the mint in a separate bowl.
4. Take a bowl and place warm water in it to be able to soak the rice paper.
5.Take a Damp towel and put the rice paper on it and place your meat, cucumber mix, fruit and basil in the roll and wrap.

Dipping Sauce

1.Take your lime juice, 2TBS Honey, & mint leaves and mix.

Enjoy ☺

What's cooking in the kitchen

Today I'm going to let you in on one of my favorite chicken recipes:
The classic chicken fajita, a great choice for a healthy meal. With
this particular dish you get the fat-burning power of peppers and  a
well-balanced meal full of of good carbs and protein. Fajitas are
great for active people -- they can be made in bulk and stored in the
fridge for reheating.

INGREDIENTS

• 8 ounces boneless, skinless chicken breast, trimmed of fat
• 1 tablespoon lime juice
• 1/4 teaspoon salt, divided
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons chopped fresh cilantro
• Several dashes of hot sauce, to taste
• 1/8 teaspoon ground cumin
• 1 small onion, thinly sliced
• 2 whole-wheat tortillas, heated (see Tip)
• 1/2 cup shredded lettuce
• 1 plum tomato, thinly sliced

PREPARATION

1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

TIPS & NOTES

• Tip: Wrap tortillas in barely damp paper towels and microwave on high for 30 to 45 seconds.

NUTRITION

Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.

The power of FOOD!

Easily, the No. 1 question that I asked by clients, whether new and old, is, "How do I lose weight?"  There's a simple equation: weight training + cardio + DIET= body transformation. The only way this equation will work is if you have all the factors. 


The word "diet" has been rendered meaningless by the media. These days it conjures up some fly-by-night fad that works until you stop, at which point you gain back every pound. The truth is that the definition of diet is "habitual nourishment." Meaning, the foods you put into your body every day.  

To transform your body, you need your diet to consist of foods that are healthy and but burn fat.  Below, I have attached a link to 15 fat-burning foods. If you implement them into your diet, you will attain your goals.

15 Fat Burning FOODS!!!

Workout of the Week!

Metabolic training is vital for any weight-loss regimen. When cutting body fat, you should stay in a constant fat-burning state.  One of the best ways to accomplish this is through a metabolic circuit: Depending on your goals, you can alter the weight and reps, but keep the protocol he same. Compound body movements increase heart rate. You then hit specific muscle groups for a more concentrated workout. That way you still get the metabolic effect of training and allows room to monkey with your routines.

Here’s an example of a metabolic circuit. Feel free to try it at the gym:  

Reverse wood chops       15 reps 

Pull-ups                             12 reps 

Chest press on ball          12 reps 

Mountain crossovers        30 reps 

Front Squat to press        15 reps 

Hanging leg raise             10 reps 

Hamstring curls on ball    15 reps 

Repeat three times with a 60-90 second rest between circuits.

This routine is great if you go to the gym 3 times a week.  A complete body workout, it will help shave the weight off if supplemented with a proper diet.

Buon divertimento!

25 Foods that will bust your diet!

A healthy diet is the cornerstone of any successful weight-loss program. Without a proper diet and correct caloric intake, you can work out 7 days a week and never see a change in your body. Talk about a waste of time and energy!  

Here's an article that lists 25 diet busters:

http://www.cbsnews.com/2300-204_162-10005091.html?tag=cbsnewsLeadStoriesAreaMain

Change equals progress!

I am blogging again after a short, but busy hiatus. Before I begin, I want to congratulate FMP Clients Dan Maisano and Danny Barber on their progress toward their current goals!  FMP trainers' comprehensive diet plans make it simple and easy, whether you are trying to lose weight or gain muscle. Now without further ado...

Today's blog is really a question I field constantly in the gym. I consistently give the same answer. In any successful exercise program, one of the most important things is change. Whether it's changing weight, reps, the exercise, or the split, change must be made.

Change allows your body to grow. By shocking the muscle, you force it to adapt and change every couple of weeks. This allows you to make continued progress with your program without hitting the dreaded "plateau" that many exercise enthusiasts slam into during their training. This plateau is a point at which you no longer progress, whether in weight loss, muscle gain or strength.  Some feel this is a wall they will never surmount. Due to a lack of knowledge, they don't alter the variables of their program. The result: They never seem to get anywhere.

So, be like a good cashier and MAKE CHANGE.