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Low Fat Recipe of the Week

Mon, 25 Feb 2008 06:55:00 GMT

Seared Asian Tuna -

Let's step out of the comfort zone a little bit and go with something just a little on the exotic side this week. Have you ever been to a great seafood place and wondered what goes into that delicious entrée? Well here's an example of one for you!

This makes 4 servings!

3 tablespoons light soy sauce	1 teaspoon sugar
1/8 teaspoon crushed red pepper flakes	1/2 cup canned 99% at free chicken broth or defatted homemade stock
4 tuna steaks, about 1 " thick, approximately 4 – 5 ounces each	1/2 teaspoon fresh ground black pepper
1 tablespoons cooking oil	1 teaspoon sesame oil
1 green onion, including green top chopped	3 cloves garlic, minced

In a small bowl, combine the soy sauce, sugar, red pepper flakes, and broth.

In a small sauce pan, heat sesame oil. Stir in the green onion and garlic and cook, stirring, for about 1 minute.

Add the soy sauce mixture; simmer until reduced to approximately 1/3 cup.

Meanwhile, sprinkle the fish with the salt and black pepper. Heat the cooking oil in a large pan over moderately high heat. Add the tuna and cook until brown, about 3 minutes.

Turn and cook the fish until done to your taste. (I like it best when it is still slightly pink in the center. When done, cut the tuna into slices and serve with the sauce.

Nutritional Analysis per serving (4 servings total)

Calories 222
Total Fat 10 g
Cholesterol 43 mg
Protein 21 g
Sodium 562 mg
Carbohydrates 3 g
Fiber 3.8 g

Linguini and Shrimp! - Low Fat Recipe of the Week

Mon, 11 Feb 2008 16:22:00 GMT

What could be better than pasta and shrimp? A LOW FAT pasta and shrimp recipe! This is a great alternative for that tuna salad sandwich! Keep in mind, it's about 377 calories per serving so WATCH YOUR PROPORTIONS!

This is a 6 Serving meal that will heat up great for left overs!

1 pound medium shrimp, peeled and deveined	salt and coarsely ground pepper to taste
12 ounces linguine	1 T. extra virgin olive oil
4 cloves garlic, minced	5 vine ripened tomatoes, coarsely chopped
1/2 cup brine packed black olives, pitted and coarsely chopped	1/2 cup freshly grated parmesan cheese

Thread shrimp onto skewars and sprinkle with salt and pepper to taste. Grill over a medium hot fire until just opaque throughout, about 3 to 4 minutes per side. Remove from skewers and cut each shrimp into 3 pieces; set aside.

Meanwhile, cook linquine as directed on package.

Heat oil in a large skillet over medium heat and add garlic. Cook just until garlic begins to brown and add tomatoes, black olives, and shrimp. Mix in basil and season with salt and pepper to taste. Serve over cooked linquine and top with cheese.

Nutritional Analysis per serving (6 servings total)
Calories 377
Total Fat 8 g
Cholesterol 0 mg
Protein 26 g
Sodium 347 mg
Carbohydrates 49 g

FLANK STEAK and ONIONS

Mon, 04 Feb 2008 17:07:00 GMT

Low Fat Recipe of the Week
GRILLED FLANK STEAK AND ONIONS

No one says you CAN'T have steak! Moderation is the key! This week's recipe can get you out on the grill to take advantage of the warm weather we're supposed to get this week!

1/4 cup balsamic vinegar2 tsp. Dijon mustard
1 tsp. salt1 tsp. rosemary, crumbled
1 tsp. olive oil1 1/4 pounds beef flank steak (low fat cuts!)
3 medium onions, cut into 1/2-inch slices

Combine all ingredients in a 9×13 pan and turn several times to coat all. Let stand at least 15 minutes.

Prepare outdoor grill, or heat a raised ridge grill pan. Grill steak and onions until done, about 8 to 12 minutes, turning once and brushing with marinade. To serve, slice steak against grain and serve steak slices with onions

Nutritional Analysis per serving (5 servings total)
Calories 237
Total Fat 13 g

Protein 23 g
Sodium 533 mg
Carbohydrates 7 g
Fiber 1 g

Low Fat Recipe of the Week

Mon, 21 Jan 2008 18:39:00 GMT

(New Section!)

Starting this week, we'll have a new low-fat, healthy recipe for you to try at home. This week's recipe comes from the National Pasta Association (yes, there apparently is one...):

This makes 10 servings, so it's plenty for a family of 4 with a lot for leftovers at lunch!

1 tbsp garlic, minced	1/8 tsp black pepper
58 ozs canned diced tomatoes, drained	12 ozs angel hair spaghetti, cooked and drained
3/4 tsp salt	1/2 c chicken broth
1/4 tsp basil	5 tbsps parmesan cheese

In a large saucepan, cook garlic until tender. Add tomatoes, salt, basil, and black pepper. Cook three minutes. Add cooked spaghetti; toss well. Add chicken broth and stir. Toss with parmesan cheese.

Nutritional Analysis per serving (10 servings total)
Calories 178
Total Fat 1 g
Cholesterol 0 mg
Protein 7 g
Sodium 587 mg
Carbohydrates 35 g
Fiber 3.8 g

Motivation

Thu, 31 May 2007 19:37:45 GMT

Most people don't intend to become obese. In fact, most people look at themselves and wonder why they can't get up and work out to burn off the excess weight.

The answer is motivation.

Blackhawk Fitness knows this and knows that FUN, team-oriented fitness can motivate like no other! There is a reason the military uses this fitness training style and a reason why it works time and time again.

If you are motivated, you will strive for success. If you are motivated, you cannot fail. Working alone, in a gym, with no incentive is boring and demoralizing when you are not getting the results you desire. In a team environment, you are able to see the effects a fitness program has on others and know that its working for you as well.