- Low-fat yogurt This filling breakfast and snack- an excellent post workout snack (high carbohydrate/protein combo). My morning breakfast is that of low-fat Greek yogurt about 1/4 cup (sometimes 1/2 cup) of low-fat granola with milled flaxseed.
- Low-fat milk To add to high-fiber cereal, oatmeal, smoothies, or to drink. Low-fat chocolate milk is a perfect treat post-workout, too! One of the best protein (muscle re-building) and carb (glycogen replenishment) combos.
- Frozen vegetables like green beans, snow peas and bags of mixed vegetables. They’re cut, clean and ready to cook! Practice the “50 percent rule”: aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you’ll also likely shed some weight. Each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate! I pack Green Giant Just for One veggies in my lunch every day! I’m partial to the frozen Brussels sprouts, too.
- Nuts and Nut Butters An excellent snack, but keep it to just one ounce per day because they can be high in calories if you over do it. A guideline: one ounce of nuts is 24 almonds, 18 cashews, 14 walnut halves, 20 pecan halves, or 49 pistachios. I love Planter’s 170-calorie almond packs because I can have a whole pack without overeating.
- Fruit for snacking, such as Pink Lady apples, necatarines, pinapple, pears and frozen blueberries, raspberries and strawberries.
- Salad greens Just add dressing and some protein and veggies and you’ve got lunch!
- Baby carrots and hummus The perfect pre-dinner snack.
- Whole-grain bread Adds fiber to your sandwich or toast.
- Tomatoes in a can or jar Take your dish to the next leave of easy with tomato products such as marinara sauce, salsa or stewed tomatoes.
- Olive oil and balsamic vinegar Choose healthy fats such as olive oil instead of butter for sautéing vegetables, cooking lean meat like chicken and fish and drizzling on salads. However make sure to measure oil when cooking since just 1 tablespoon has 120 calories. Balsamic vinegar can be used in place of straight vinegar if you desire a sweeter outcome to some dishes. A little goes a long way in your culinary pursuits and balsamic syrup can add an entirely new dimension to your cooking, both sweet (desserts like cheesecake) or savory (add it to soups, chicken, or fish). When you reduce balsamic vinegar you concentrate the flavors and create a strong sauce as well as something aromatic and sweet.
2/3 cup aged balsamic vinegar
3 cups shredded rotisserie chicken breast
3/4 cup (4 ounces) thinly sliced fresh mozzarella cheese
1/4 teaspoon kosher salt
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Preheat oven to 375°.
Bring balsamic vinegar to a boil in a small saucepan over medium-high heat; cook until reduced to about 4 tablespoons (about 8-10 minutes).
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In a small baking dish, place chicken breast in 4 (~3/4 cup) mounds. Top with 1/4 cup tomatoes and 2-3 thin slices mozzarella. Bake at 375° for 8-12 minutes or until tomatoes are roasted and cheese begins to melt. Turn over oven to the broil setting. Broil on HI for 2-3 minutes more until cheese is golden and bubbly. Remove from oven and season with salt and drizzle each chicken ‘mound’ with 1 tablespoon balsamic syrup.