My name is Jared Hansen. I am a personal fitness and nutrition consultant and a certified personal trainer. This blog is dedicated to the support and education of anyone who wants to build a healthy, strong body.

Tuesday, April 13, 2010

Stuffed Peppers

2 bell peppers
3/4 lb lean ground turkey
1 cup minute rice, uncooked
1 can crushed tomatoes
1/2 cup onion, minced
1 tsp minced garlic
1 tsp chili powder

Preheat oven to 375 degrees. Cut the bell peppers in half, from top to bottom. Cut out core and seeds of the peppers. Mix chili powder into ground turkey then add onion, garlic, tomatoes, and rice. Spoon mixture into pepper halves and set in a pan. Cover and cook for 30-40 minutes, or until meat is cooked through and rice is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 210 Carbs- 29g Protein- 23g Fat- 3g

Thursday, April 8, 2010

Wheat Biscuits

I'll be honest, these are not going to look pretty, but they will be tasty!

4 cups whole wheat flour
2 Tbs baking powder
2 tsp salt
1/2 tsp baking soda
2 cups fat-free sour cream
1 cup light margarine or butter
1/4 cup honey

Pre-heat oven to 400 degrees. Spray baking sheet with Pam. Sift together dry ingredients. Cut in margarine. Mix together honey and sour cream and add to dough mixture, until well combined. For softer, fluffier biscuits, I prefer the drop method. You'll lightly take about a 1/4 cup of dough, using either a scooper, or your hands, and simply drop it onto the pan, spacing them 1 to 2 inches apart. Again, they wont look pretty this way, but I found when I rolled the dough into a circular shape, the biscuits became hard when cooked. Bake for 10- 15 minutes, or until bottoms are light brown.

Makes about 40 biscuits; 2 biscuits per serving.

Makes about 20 servings.

Nutrition Facts (per serving):

Calories- 145 Carbs- 23g Protein- 4g Fat- 4.5g

Sunday, April 4, 2010

Breakfast Hash

We actually call this recipe "Rabbit Guts" in our house. I guess that is why I thought about posting it on Easter Sunday, morbidly enough.

2 cups frozen, diced potatoes (hash browns)
2 whole eggs plus 8 egg whites
1/4 cup onions, minced
6 oz. extra-lean ham slices, chopped
1/2 cup low-fat shredded cheddar cheese
salt and pepper to taste

Pre-heat oven to 375 degrees. Spray an 8x8 glass casserole dish with Pam. Mix together potatoes and onion. Spread on the bottom on the dish. Sprinkle ham over potato mix. Whisk eggs and whites together and pour over mixture. Bake for 30- 40 minutes or until middle is puffed up (eggs are cooked). Cheese can be sprinkled on half-way through baking for a crisp crust, or after baking for a gooey topping.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 196 Carbs- 11g Protein- 22.5g Fat- 5.5g

Thursday, April 1, 2010

Chicken Cordon Bleu

I tried to make a recipe with items that most of you will have on hand. It's very simplified, but tasty!

1 lb uncooked boneless, skinless chicken breasts
4 oz extra lean sliced ham
2 light mozzarella string cheese sticks
1/4 cup seasoned bread crumbs

Pre-heat oven to 350 degrees. Cover pan with aluminium foil and spray with Pam. First, and most difficult, in this recipe is to flatten the chicken breasts. I am sure that most of you have more sophisticated kitchen equipment than I do, making this part a bit easier. I laid the chicken breast between two pieces of wax paper and used the back of a heavy ice cream scoop to pound it flat. You'll want to flatten the breast out to about 1/2 inch or less. Next, cut the ham slices into strips and evenly distribute them among the chicken breasts. Lay the ham strips right in the middle of the chicken breasts. Cut the cheese sticks in half, and lay on top of the ham. Fold up the chicken breasts, like you would a burrito, with the chicken covering the entire outside. Roll the wrap in the bread crumbs and set in the pan. Bake for 25- 30 minutes, or until chicken is thoroughly cooked.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 192 Carbs- 7g Protein- 31g Fat-3.5g