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
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
Trimm-way’s Salted Caramel Pretzel Protein Bars are a client favorite. Looks like and tastes like a ‘rice crispy treat’ — with an amazing combination of salty and sweet. Each bar has 15 grams of protein and only 160 calories. High Fiber (8 grams) and Gluten-free.
Trimm-way’s Chocolate Crisp Protein Bar with chocolate coating will satisfy your chocolate cravings, with a superior taste. Very low carb and high fiber bar with 15 grams of protein, a whopping 12 grams of fiber, and only 5 grams of net carbs. Gluten-free.
These taste too-good-to-be-true! A good alternative to a pre-workout protein bar.
1/2 cup raw almonds
1/2 cup golden raisins
3/4 scoop chocolate plant-based protein powder (1 scoop is about 35 grams; I used Vega)
Pinch of sea salt
1 tablespoon unsweetened shredded coconut
Add almonds to a food processor or high-speed blender. Process nuts a few minutes until a creamy almond butter forms.
Add raisins and mix until smooth.
Add in the protein powder and salt; blend until thoroughly combined.
Roll dough into 12 balls (make them smallish), coat each ball with shredded coconut, and place on a plate or pan.
Refrigerate for at least 20 minutes. Store uneaten balls in an airtight container.