All posts by Linnell Heinbockel

Rosemary Chicken with Fresh Tomato Balsamic Sauce


2 tsp. fresh rosemary, divided
4 (4-ounce) thin, skinless chicken cutlets
Salt and pepper to taste
2 tsp. olive oil
2 thinly sliced shallots
2 minced garlic cloves
2 Tbsp. balsamic vinegar
2 cups halved grape tomatoes
1/4 cup chicken broth
2 tsp. drained capers
1 Tbsp. lemon zest

Chop rosemary and reserve 1 1/2 tsp. Sprinkle the chicken cutlets with remaining 1/2 tsp. rosemary, salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Add chicken and cook just until browned and cooked through, 2 to 3 minutes per side. Transfer chicken to a platter and keep warm.

Add shallots and garlic cloves to same skillet and cook over medium heat until softened, about 2 minutes. Add 2 Tbsp. balsamic vinegar and cook, stirring with a wooden spoon and scraping up any browned bits from bottom of pan, until vinegar evaporates. 

Stir in grape tomatoes, chicken broth, capers, lemon zest and remaining 1 1/2 tsp. rosemary. Cook, stirring frequently, until tomatoes are softened, about 3 minutes. Return chicken and any accumulated juices to skillet; heat through and serve.

4 servings – 182 Calories, 22 g protein, 6 g carbs, 9 g fat

Spice-Rubbed Shrimp Sauté

Lots of flavor without a lot of calories.  The (optional) addition of gin to this recipe helps boost the spice.

1 pound raw jumbo or extra-large shrimp, peeled and deveined 2 tablespoons gin or water
1 tablespoon minced garlic
1 tablespoon grated peeled fresh ginger
1-1/2 teaspoons light brown sugar
1 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric, rounded
1/4 teaspoon ground cloves
2 tablespoons canola oil, divided
1/8 teaspoon fine sea salt
1-1/2 tablespoons fresh lemon juice, divided
2-1/2 ounces (5 loosely packed cups) baby lettuce mix

Pat shrimp dry with paper towels and place on a plate or shallow dish. Stir together gin, garlic, ginger, sugar, cayenne, black pepper, cumin, cinnamon, turmeric, and cloves in a bowl. Rub spice paste all over shrimp. Let stand at room temperature 30 minutes.

Heat a large well-seasoned carbon steel or cast-iron skillet over high. Add 2 teaspoons oil and swirl to coat. When shimmering, add half of the shrimp in a single layer. Cook, without stirring, until shrimp have curled and there are some rich browned spots underneath, about 2 minutes. Turn and cook, stirring often, until spices are fried and shrimp are cooked through, 1 to 2 minutes. Remove shrimp to a plate, scraping out all the spice bits from skillet. Quickly wash the skillet before repeating cooking process with 2 teaspoons oil and remaining shrimp. When done, sprinkle shrimp with salt and 1 tablespoon lemon juice.

Toss together lettuce mix, remaining 2 teaspoons oil, and remaining 1 1/2 teaspoons lemon juice in a bowl. Arrange on a platter. Top with the shrimp, and serve.

4 servings – 181 Calories, 16 g protein, 6 g carbs, 8 g fat, 253 mg sodium

Heavenly Hot Artichoke Dip

Healthier than the classic and great for entertaining.  Half of the artichokes are ‘creamed’ to sneak more veggies into the dip, and a little tofu helps cut back on cheese and boost protein.

Serve each ramekin with a different vegetable (or protein chip) dipper.  Or, keep it simple and bake in one large-ish baking dish.

3 garlic cloves
18 ounces frozen artichoke hearts, thawed
2/3 cup plain 2% reduced-fat Greek yogurt
4 ounces silken tofu
1-1/2 ounces (2/3 cup) shredded Parmesan cheese, divided
4 ounces 1/3-less-fat cream cheese
3/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper

 

Preheat oven to 350°F.

Add garlic to food processor and pulse until minced.  Add half of artichoke hearts, yogurt, tofu, 1/3 cup Parmesan cheese, and cream cheese.  Blend until smooth.  Transfer to a medium bowl.

Roughly chop remaining artichokes; fold into yogurt mixture.  Add salt, black pepper, and cayenne.

Divide dip among 4 small ramekins.  Top evenly with remaining 1/3 cup Parmesan. Bake at 350°F until bubbly, about 30 minutes.  Turn broiler to high; cook until tops are golden, about 5 minutes.  Serve warm.

15 Servings (1/4 cup each) – 61 Calories, 3 g protein, 4 g carbs, 3 g fat, 197 mg sodium

High Fiber Vegan Banana Blueberry Muffins

 

These muffins are healthy and delicious.

Yields 36 muffins, definitely worth the effort.

Everyone loves them!

 

2-1/2 cup whole wheat flour
1-1/2 cups oatmeal
1-1/2 cups flaxseed meal
2 tablespoons baking powder
1 tablespoon ground cinnamon
1/2 cup organic white sugar
3/4 cup organic brown sugar + small amount for garnish
1-1/2 cups applesauce
1 tablespoon vanilla extract
1/3 cup melted vegan butter, coconut oil or grapeseed oil
2-1/2 cups almond milk
2 large organic bananas, peeled, cut in quarters lengthwise, chopped thin + 1 large organic banana for garnish
12 ounces fresh organic blueberries or other berry or chopped fresh fruit

Preheat oven to 350 degrees.  Prepare muffin tins by rubbing insides with oil-dipped paper towel.

Using a stand mixer or large bowl, mix flour, oatmeal, flaxseed meal, baking powder, cinnamon, and sugars until fully combined.  Mix in applesauce, vanilla extract, butter, and almond milk until all ingredients are well combined.  Gently fold in bananas.

Scoop batter into prepared muffin tins with 1/4 cup measuring cup.  When all muffins tins are full, distribute blueberries evenly, and push some blueberries down into the batter, leaving a few a the top.  Peel the third banana and slice as thin as possible.  Place 2 to 3 slices of banana on each muffin, then sprinkle the tops with just a pinch of brown sugar.

Bake for 20 to 25 minutes or until toothpick comes out clean.  Baked muffins are good for 3 days, covered and unrefrigerated.

If freezing baked muffins, wait until completely cool then bag them or use a plastic container with tight-fitting lid.  Raw  batter can be frozen or refrigerated for later use — place in resealable plastic bag and lay flat, rather than in a large block, for easier defrosting.

Trimm-Way Weight-loss Story – Bill, Age 52

I struggled for years to maintain or lose weight on my own, through exercise and watching what I ate, or depriving myself of certain foods, with little or no lasting results. My wife suggested that we make an appointment with Karen Kelley at Trimm-Way Weight Center.

With my 1st visit, I knew Trimm-Way was the right program for me. Karen made it very easy and comfortable to talk about weight loss, eating, and exercise.

I lost 16 lbs. in 90 days and 5 inches around my waist, and it is all due to Karen and the Trimm-Way program. I never once felt like I was missing out or depriving myself with Trimm-Way. I have gained a lot more energy and I feel amazing. I’ve never in my life looked as good as I do today.

Karen was amazing — she’s extremely kind and knowledgeable.  She helped me to make better choices with my diet — pointing out out where I need to cut back and or increase what I was eating, taking the time to review recipes and meals.  She even reviewed restaurant menus to help me to choose foods that would help me to reach my goal while still enjoying what was on offer.

Trimm-Way Weight-loss Story — Jordana, Age 51

After many years of being unable to attain my fitness and weight goals through fitness classes and suggested diets, I found Trimm-Way Weight Center.

After just 90 days of following the Trimm-Way program, I surpassed my goals for weight loss and fitness goals.  My body fat is as low as my fitness competition days.

Karen Kelley and the Trimm-Way program are amazing.  Karen Kelley coached me on how to make better food choices, without depriving myself.  Not only did I loss 14 lbs.,  but my husband lost 16 lbs. and he has much  more energy and no longer needs to nap.

The Trimm-Way is a lifestyle choice — you learn how to eat properly and make smart, tasty food choices. You will learn to listen to your body and walk away from temptation and that extra plate of food. Portion control will become second nature on the Trimm-Way.

One of the added bonuses is Karen’s help in reviewing restaurant menus when you are planning a night out, so that you make wise choices. Karen will also review potential recipe choices, as well as share some of her favorites recipes, to make sure they conform to your new lifestyle.

Grilled Shrimp Kabobs with Orange-Ginger Marinade

This recipe cooks up fast, perfectly designed for the hot days of Summer

Instead of grilling this recipe in a pan, you can cook the skewers under the broiler.

 

 

1/2 cup fresh orange juice (about 2 oranges)
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh cilantro
2 tablespoons rice vinegar
1 to 2 tablespoons low-sodium soy sauce (according to taste)
1 tablespoon vegetable oil
2 teaspoons grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray

Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes.

Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers.

Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.

8 Servings (1 Skewer each) – 104 Calories, 12 g protein, 7 g carbs, 3 g fat

BBQ Soy-Lemon Halibut (or Bass, Cod, Swordfish)


Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!

2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray

Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.

Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).

6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt

BBQ Salmon with Maple Glaze

A great “Fish on the Grill” recipe for Hot Weather cooking!  Serve with a simple simple salad to complement the spicy-sweet salmon.

Note – use 2 t regular chili powder if you can’t find ancho chile powder at your supermarket.

1 teaspoon ancho chili powder
1 teaspoon chili powder
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon brown sugar
1 teaspoon salt
4 (6-ounce) salmon fillets w/ skin on
Cooking Spray
1 teaspoon maple syrup

Prepare BBQ grill, heating to medium.  In a bowl, mix first 5 ingredients for the rub.  Sprinkle fish with salt; rub with the paprika mixture.  Coat grill with cooking spray and place fish on grill; grill 7 minutes.  Drizzle fish with syrup; grill 1 minute or until fish flakes easily when tested with a fork.  Use a spatula to separate fish from its skin after grilling.

4 Servings – 286 Calories, 37 g protein, 3 g carbs, 13 g fat, 670 mg salt

Chicken Fajita Salad

For the Fajitas:
3/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
4 skinless chicken breast halves, boned and defatted
4 teaspoons olive oil

For the Salad:
4 cups mixed salad greens
2 cups thinly sliced red onion
2 medium tomatoes, cut into wedges
1/2 cup chopped scallions
1/4 cup sliced kalamata olives
2 cups thinly sliced red bell peppers
12 tablespoons lo-cal Salad dressing, such as Trader Joe’s Cilantro or Litehouse Lite Salsa Ranch

In a small bowl, combine dry ingredients for the Fajitas.  Cut chicken breast meat into 1-inch strips.  Place strips flat on a plate and season with spice mix.

Heat a large sauté pan over medium heat and add olive oil.  Cook chicken in batches, about 3 to 5 minutes to ensure nice browning.  When cooked through, remove from heat and allow to cool completely.  Refrigerate.

Ina a large bowl, combine mixed greens, red onion, tomato wedges, scallions, olives and red bell peppers.  Toss to combine.  Divide salad into equal portions on 4 large plates.  Top each portion with 4 ounces chicken strips and drizzle with 3 tablespoons lo-cal dressing.

4 Servings – 320 Calories, 38 g protein, 23 g carbs, 9 g fat, 466 mg salt