POP Nutrition: Tangy Filet Mignon With Roasted Sliced Zucchini And Sweet Potatoes

Hi guys,

I have been feeling like having another steak – surprise, not 🙂 so. I also think that marinating really gives the meat nice flavor. So here is the Filet Mignon With Tangy Marinade. I also grilles zucchini and sweet potatoes to make this meal compete. Hmmm…hmmmm good.

Ingredients:

  • 1 cup low-sodium vegetable broth
  • 1 tbs tamarind concentrate
  • 1/2 red onion diced
  • 1/2 cup white wine vinegar
  • 1 1/2 tsp pumpkin spice
  • 1/2 fresh squeezed lemon juice
  • 1 tsp ground peppers
  • 1 tsp dried parsley
  • 1 tsp paprika
  • 1 tbsp Dijon mustard
  • 1 tsp garlic powder
  • 1 tsp mustard seed
  • 1 tsp celery seed
  • 1 tsp coriander
  • 1 tsp marjoram
  • 1 tsp oregano
  • 4 6 oz Filet Mignon stakes
  • green onions
  • olive oil
  • cilantro

Cooking Steps:

  1. Mix all marinade ingredients. Place a bowel and put in filet steaks. Leave in the fridge ideally over night or at least for 2-3 hours. Make sure that the meat is covers completely, if not flip them half way into the 2 hours.
  2. Broil or grill until desired temperature.
  3. Meanwhile slice zucchini and sweet potatoes and range on a cooking sheet.
  4. Sprinkle with olive oil, pepper, paprika, garlic powder, onion powder, coriander, marjoram. Roast for 25 min (230 C).  

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Asparagus, Chitake Mushrooms, Onion, Chicken Egg White Omelet

Hi guys,

Took my first class at the Balance Pilates studio in Bethesda ( 1 of 30). It was great. Susan was very knowledgeable and did not let me cheat (yes my body will and it does just to not feel the pain of hard work). I would say that activation of those deep layers of lower abs is exactly what one needs when working with kettlebells, clubbells, punching a heavy back. You name any exercise and recruiting those muscle makes night and day difference for your workout and the stress you put on your lower back or the lack of it since when you actually use them. Plus you become so much more efficient.

Anyway, here is another super delicious and nutritious omelet recipe. Ingredients:

  • 6 asparagus spears (cut of the thick ends)
  • 1 cup cut chitake mushrooms
  • 1 cup egg whites
  • 2 defrosted chicken breast tenderloins
  • 1/4 med vidalia onion diced
  • 1 tbsp shredded cheese of your choice
  • spices to taste (no salt)

Cooking Steps:

  1. Spray heavy bottom skillet with canola oil spray, lightly. Add diced onions, cubed chicken, mushrooms, and cut asparagus. Cover and simmer on low until chicken is cooked.
  2. Add egg whites and cheese, and cook for another 3-5 min or until egg whites are cooked.

Enjoy your day.

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Rustic Carrots and Jasmine Brown Rice Linguine with Chicken Breast Tenderloins

Hi guys,

You already saw that I will be competing in August but that does not mean we have to stop eating:)

Moreover, I also started experimenting with different sauces to add flavor without the sodium or fat and this is what I came up with today: Rustic Carrots and Jasmine Brown Rice Linguine with Chicken Breast Tenderloins. The recipe below is for one person so pump up the amount if you are cooking for too.

Ingredients:

  • 1/2 cup Low Sodium Chicken Broth
  • 1 tsp Curry
  • 1 tsp Onion Powder
  • Chopped Cilantro
  • 1tsp Ell Diablo pepper powder
  • 1 tsp Sesame Seeds
  • Bunch of Fresh Pea Shoots
  • Bunch of Fresh Chives
  • 1 cup Rustic Frozen Carrot
  • 2 frozen chicken breast tenderloins
  • 1/2 cup Cooked Jasmine Brown Rice Linguine (click on the link to get the recipe)

Cooking Instructions:

  1. In a cast iron pan simmer combine low sodium chicken broth, curry, onion powder, chopped cilantro, Ell Diablo pepper powder, chives, and simmer on low until it thickens or 1/2 of the liquid is evaporated
  2. Meanwhile, in the microwave oven on high heat up 2 frozen chicken breast tenderloind and 1 cup of rustic carrots for two minutes (tenderloins and carrots are frozen so that will get them cooking faster)
  3. When done, fold into the sauce, add precooked jasmine brown rice linguine, fresh pea shoots, and cook on low for about 7 min or until chicken is cooked through

Low fat, wheat free, low-sodium, fiberfull, and pretein rich. What else can you ask for.

Enjoy!!!

Svetlana

Esse Libere Fitness – Free To Be Fit