Challenge Workouts

You know that skinless chicken breast is a great source of lean protein, but grilled chicken night after night gets boring. Here’s a new way to dress up your healthy lean protein. The southwest flavors of chiles and lime make this a seriously tasty meal.

Servings: 4

Here’s what you need…

•     4 oz light cream cheese, room temperature
•     1 (15oz) can diced tomatoes, drained
•     1/2 cup frozen corn kernels
•     1 (4oz) can Hatch green chiles, roasted and chopped
•     Salt and pepper
•     4 organic, boneless, skinless chicken breasts
•     1 teaspoon olive oil
•     Tajin seasoning (blend of dehydrated lime, ground chile peppers and salt)

1.     Preheat oven to 350 degrees F.
2.     In a medium bowl with an electric mixer on low speed, combine the cream cheese, drained tomatoes, corn and chiles.
3.     Slice through the thick part of each chicken breast so that it opens like a book. Double wrap the chicken with plastic wrap and out it with a meat until it’s 1/4 inch thick.
4.     Season one side of each chicken breast with salt and pepper, then flip it over and spread with 1/4 of the cream cheese filling. Roll each chicken breast up and place it seam side down in a baking dish. Rub a little olive oil over the top of the chicken then season with Tajin and salt and pepper.
5.     Cover and bake for 35 minutes. Remove the cover and bake for another 15 minutes.
6.     Thinly slice and then serve.

Nutritional Analysis: One serving equals: 234 calories, 6g fat, 522mg sodium, 13g carbohydrate, 3g fiber, and 31g protein.

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal.

Servings: 4

Here’s what you need…

•     1 cup asparagus, chopped
•     4 large carrots, chopped
•     5 green onions, chopped
•     1 green zucchini
•     1 yellow zucchini
•     1 teaspoon olive oil
•     dash of salt and pepper
•     4 cups of romaine lettuce, chopped
•     1/2 cup cherry tomatoes, chopped
•     1/4 cup kalamata olives, chopped
•     2 Tablespoon pine nuts, toasted

For the dressing:

•     1 teaspoon olive oil
•     2 Tablespoons lime juice
•     1 Tablespoon agave nectar
•     1 clove garlic, minced
•     1 teaspoon champagne mustard

1.     Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2.     Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3.     Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

Here’s a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.

Servings: 6


Here’s what you need…

•     4 cups fresh squeezed orange juice
•     4 cups water
•     1 (2 inch) piece fresh ginger, peeled
•     6 whole cloves
•     1 cinnamon stick
•     zest from an orange
•     6 pears
•     3 cups low fat cottage cheese

1.     Place all ingredients, except pears in a large saucepan over low heat.
2.     Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
3.     Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
4.     Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
5.     Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.

Servings: 12

Here’s what you need…

•     1 teaspoon olive oil
•     2 garlic cloves, minced
•     1 bunch of carrots, chopped
•     2 onions, chopped
•     1 bunch of celery
•     1 fennel bulb
•     1.3 lbs lean ground turkey
•     4 cups veggie broth
•     1 (14.5oz) can stewed tomatoes
•     1 (15oz) can white kidney beans, drained and rinsed
•     4 ears of corn, kernels sliced off
•     3 Tablespoons tomato paste
•     2 teaspoons dried basil
•     dash of salt and freshly ground pepper

1.     In a large skillet heat the olive oil. Add garlic.
2.     Add chopped carrots, cover for 5 minutes.
3.     Add onions, celery and fennel. Sauté until soft.
4.     In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
5.     Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Servings: 4

Here’s what you need:

•     1/2 cup Greek yogurt, fat free
•     1 lime, juiced
•     3 garlic cloves, minced
•     1 1/2 teaspoons ground coriander
•     1 1/2 teaspoons ground cumin
•     4 (3oz) wild caught salmon fillets

1.     Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
2.     In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
3.     Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
4.     Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.