Sweet and Sour Pork Chops

Ingredients
4 lean pork chops
3 TBS light soy sauce
1 tsp brown sugar
1 TBS lemon juice
2 cloves garlic
pepper to taste

Preparation
In a plastic zipper bag, combine the soy sauce, brown sugar, lemon juice, garlic and pepper.
Seal and shake.

Add to pork chops to marinate in the refrigerator for 2 hours.

Grill chops for 8 minutes each side, or until desired doneness.

Sweet Potatoe Krisps

Igredients:
2 medium sweet potatoes, sliced into 1/8" rounds
2 TBS olive oil
1/2 tsp garlic powder
2 tsp toasted sesame seeds
2 TBS chopped parsely
salt and pepper to taste

Preparation:
Preheat oven to 425 degrees.
In a medium bowl, mix olive oil, garlic, salt and pepper.
Toss the sliced sweet potatoes in oil mixture.
Spread in a single layer on a foil lined cookie sheet.
Bake 30 minutes (turning after 15 min.)
Sprinkle with sesame seeds and parsely.

Nutrients:
Calories: 136 per serving (Serves 4)
Carbs: 17g
Protein: 1g
Fat: 6.5g

Mango Mousse

Ingredients
2 Mangos - peeled, seeded, and cubed
1 Banana
2/3 cup Nonfat plain yogurt
2 teaspoons Honey
6 cubes Ice
1 teaspoon Vanilla extract

Preparation
In a blender combine mangoes, bananas, yogurt, honey, ice cubes, and vanilla extract until smooth. Refrigerate for 3 hours. Pour into individual dishes and serve.

Nutrient Information
88
Calories
0.3g
Total Fat
20.6g
Carbohydrates
2.1g
Protein
62 mg
Calcium
23mg
Sodium
1.7g
Fiber

Spring Penne Pasta

Ingredients
2 Large tomatoes
1 lb. Dried penne pasta
2 tbs. Olive oil
6 Large cloves garlic, finely chopped
1 Medium onion, finely chopped
2 Large red bell peppers, cut into 1/4 inch thick strips
1 Large yellow summer squash, halved lengthwise, seeded and thinly sliced
1 cup Sliced, oil-cured black olives
1tbs. Balsamic vinegar
1 tsp. Salt
1/3 cup Finely chopped flat-leaf parsley
1/4 cup Grated parmesan cheese

Preparation
Bring large pot of lightly salted water to a boil. Cut an "x" into the bottom of each tomato and plunge tomato into boiling water, 30 seconds. With slotted spoon, transfer to colander and rinse under cold running water. Peel tomatoes, cut each in half crosswise, through equator, and squeeze out seeds. Chop coarsely and set aside.

Add penne to boiling water and stir to prevent sticking. Cook until just tender, about 8 minutes. Drain well.

Meanwhile, in large saucepan, heat oil over medium-high heat. Add garlic and onion and cook, stirring often, until tender, about 3 minutes. Stir in peppers and squash, and cook until tender, stirring often, about 5 minutes.

Reduce heat to medium. Stir in tomatoes, olives, vinegar and salt, and cook until slightly thickened, 3 to 4 minutes. Add penne and toss until heated through. Remove from heat and stir in basil and parsley. Serve hot, sprinkled with cheese.

Nutrient Information
414
Calories
10 g
Total Fat
2 g
Saturated Fat
1 g
Polyunsaturated Fat
66 g
Carbohydrates
14 g
Protein
894 IU
Vitamin A
61 mg
Vitamin C
155 mg
Calcium
722 mg
Sodium
5 mg
Iron
5 g
Fiber

Energy Shake Recipe

Brain Shake

· Blend until creamy smooth:
Ingredients:
· 1 1/2 cups distilled or filtered water
· 2 scoops Vanilla Whey Protein
· 1 TBS Omega Oil
· 1 cup frozen green apple slices
· 1/4 tsp. mint extract
· Add 3-5 ice cubes for extra thickness

Another variation includes substituting a cut frozen banana for the apple slices, and a splash of orange juice instead of the mint extract.

Enjoy!

Scallop & Shrimp Kabobs

Ingredients:
3 oz. scallops
3 oz. shrimp
4 White mushrooms
1/2 cup red and yellow bell pepper (cubed)
Cherry tomatoes

Directions: Arrange ingredients on a metal skewer and grill until cooked.
After cooked, baste with Tangy Vinagrette and sprinkle with favorite seasoning.

Apple Cinnamon Oatmeal

Ingredients:

1/3 cup old fashioned (preferably organic) oatmeal
2 scoops Vanilla whey protein
1/3 cup unsweetened apple sauce
1/2 tsp. cinnamon
5-6 chopped almonds

Directions: Cook oatmeal with 1 cup of water either in the microwave on high for 2 minutes or in a pan. Stir in apple sauce, protein powder, and almonds. Sprinkle with cinnamon. Pour a small amount of non-fat, almond, or soy milk if desired.

Veggie Bruschetta

Ingredients:
1 medium zucchini
1 small yellow squash
2 cups broccoli
½ Vidalia onion, peeled
¾ cup light Italian dressing
1 loaf soft Italian bread, cut into thick slices
½ cup shredded mozzarella cheese.

Step 1:
Cut veggies into bite size pieces: place into a large zip lock bag.
Add the dressing; toss; refrigerate for up to two hours.

Step 2:
Heat oven 450 degrees. Place veggies with marinade into a baking dish in a single layer; bake for 10 min. turn over veggies; continue baking until browned (20min).

Step 3:
Place bread directly onto the middle oven rack; bake until toasted (5min)
Then transfer to a foil lined baking sheet; spray with non stick spray.

Step 4:
Top the bread with the cooked veggies; top with cheese and bake 5 min.

Calories: 210/per slice Servings: 12
8g Protein 11g Fat 20g Carbohydrate



Copyright 2007 Kelly Hammer.