Tomato, Broccoli & Potato, Egg White Omelet

The saying is true that breakfast is one the most importamt meals of your day, it's your starting meal for the day, and if you choose the right foods it will make a tremendous difference in the way you look and feel. This recipe is a prime example of blending protiens, carbohydrates, fats and vitamins.
 
 
YOU WILL NEED:
1 whole egg, and 4 whites
2 small red potatoes
1 small head of broccolli , finely chopped
1/2 vine tomato or 2 roma tomatoes, diced
2 tbs of fresh parsely, minced for garnishing later
a sprinkle of fiesta blend cheese
salt to taste
pepper to taste
 
Note: Adding a whole will ensure you consume "good" fats and your cholesterol for your day
 
For Brocolli: Chop your broccoli and wash it thouroughly, meanwhile take a medium sauce pan on high heat, fill with water just until it coats the bottom the pan. When the water starts to simmer, add your broccolli, place cover over top, steam for about 4- 5 min. or until dark green.

For potatoes: Take a medium size pot with it filled about half way with water, bring to rolling boil. Meanwhile wash potatoes well, chop into about 1/2 chunks. Boil potatoes for roughly 10 - 15 min or insert a tooth pick or fork to check the doneness, the potatoe should be soft all the way through. (for a little extra flavor, brown the potatoes in a medium skillet on a medium high heat with 2 cloves minced garlic, 1tbs (real) butter, salt , pepper, and paprika.)
note: (certain foods like butter and cheese, are completley healthy when used in moderation, the amount used is almost trivial.)

 
Now that all the additions to the omelet are done, you can wisk your eggs in a medium size bowl, it is very important that you keep the heat on your medium size pan to LOW 2 or 3 on most ovens.pour you eggs into the pan, then add your broccolli, potatoes and tomatoes into the egg. The omelet will take about 10 min to cook, when the eggs are starting to cook on the bottom and firm up gently take a spatula and flip one end of the omelet over the the other side, cover with lid, and let cook for an additional 5- 10 min, cooking slow will ensure you do not dry your eggs out. make a small cut in the omelet and make sure your eggs inside are not "soupy" they should be cooked all the way through. when the omelet is done garnish with a litle parsley, the tomato and the sprinkle of cheese. enjoy
 
 
Protien - 28g
Carbs - 30g
Total fat - 8g
Cholesterol - 200mg
 

Grilled Chicken

The number one thing i hear about chicken is how people are afraid to undercook it and risk getting salmonella but end up sacrificing moisture! Im here to tell you, you dont have to suffer eating dry chicken ever again. Here are a couple of tricks, along with a simple recipe to keep your next grilled chicken dish delicious and moist.
 
First off, a perfectly cooked ckicken has a FAINT pink center, and salmonella dies at 130 degrees F, and chicken starts to dry out at about 160 degrees F. So the first key thing to do is control your heat, wether your using gas or charcoal style grill. For a charcoal grill use the least amount of coal possible to cook your ckicken at the correct time and tempurture. There is also nothing wrong with making a small cut in your chicken to check the doneness. when you cut the chicken it should appear smooth textured inside, if it is grainy and textured it's probly pretty dry, also not to forget your chicken will cook for about another 3 - 5 minutes after you have removed it from the heat. After each side of the chicken is semi cooked and has a slight char, you should rotate it frequently (3-5 min). This recipe is very simple, and delicious, sometimes simplicity tastes fresher than somethin more complicated
 
 
YOU WILL NEED:
 
2 IBS chicken breasts
1/2 cup light rasberry walnut vinegrette
1 tsp salt
1 tsp pepper
1 tbs dried oregano
 Quality BBQ sauce such as "Sweet Bay Rays" for brushing on later
 
 
Mix all ingredients together except BBQ sauce
 
lay chicken breast in a flat baking pan, pour marinade over chicken, cover and let sit in frige for 3 hours to 2 days 
 cook on grill for about 8-10 min on each side .

Sweet & Tangy Shish Kabobs

An easy great summer recipe, and a perfect blend of taste and nutrition 
 
approx. serving size: 6 to 8 people
YOU WILL NEED:
 
4 boneless Chicken Breasts
1 large onion 
1 red bell pepper
1 green bell pepper
1 zucchini
3 cloves garlic (minced)
1/2 cup low sodium soy sauce
2 tbs light brown sugar
dash of pepper
bamboo or metal skewers
 
 
Cut Chicken in 1 inch cubes, place chicken into a large ziplock bag, set aside. meanwhile, mix together soysauce, half of the oinion (minced), garlic, brown sugar and pepper. Then slowly pour marinade into the ziplock bag, close the bag and shake to mix, place chicken/marinade mixture into fridge, let set anywhere from 3 hours, to 2 days. drain marinade into a container for brushing on later. Preheat or light your grill before your ready to use your mixture, chop the rest of the onion both peppers and zucchini into about 1 inch chunks and mix them together in a medium size bowl. then carfully slide your chicken and vegetables onto your skewers, make sure to randomize what you put on your skewers, making sure there is an even amount of chicken to vegetable ratio. A medium heat will do to cook the kabobs. Rotate the kabobs frequently to ensure they cook evenly. cut  the biggest peice of chicken open to the check the doneness. 15 min before there done, you may brush on the saved marinade. if you wish to brush on marinade when kabobs are done, you must make a new mixture, to aviod ingesting salmonella. Stack your Kabobs on a platter and serve. enjoy
 

Grilled Seasoned Turkey Burgers

Not only does a properly cooked turkey burger taste better than beef, it's much leaner and healthier as well, providing the same amount of protien and nutrients as beef. This recipe is extremley simple to prepare, and its much eaiser to work with than beef
 
YOU WILL NEED:
 
2 IBS ground turkey (purdue)
2 cloves fresh minced Garlic (you may subsitute with powder form garlic)
1/2 red onion (minced)
2 teaspoons of seasalt (or desired amount)
a dash of cracked peppercorn
 
 
Preheat your grill. your dont want your grill or coals super hot, a medium heat will do. Meanwhile,Put 2 IBS ground turkey in medium size bowl. add garlic, onion, salt and pepper. to mix the ingridents you may use your hands (make sure there washed) "mush" the turkey until it becomes smooth textured and ingridients are well mixed. Then make your patties by first forming into a sphere the size of a tennis ball then gently flattening it, using your thumbs to keep the edge tight.
 

Make sure to grease or spray your grilling surface, you wouldn't want your burgers sticking to the grill. lay your patties onto the grill and cook for about 8 to 10 minutes on each side, remember that turkey unlike beef must be cooked ALL the way through, no need for medium turkey burgers , there juicy enough. use a spatula to remove patties. whole wheat buns will go great with turkey. Top with fresh lettuce and tomato. this is an ideal meal for anyone trying to change their eating habits for the better :)