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.

Wednesday, September 7, 2011

Zucchini Bread/ Muffins

2 cups grated zucchini
1/4 cup granulated sugar
1/2 cup no-sugar-added applesauce
1/2 cup plain, fat-free greek yogurt*
3 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 tsp allspice
pinch of ground cloves
pinch of ground nutmeg
1/4 cup sliced almonds (optional)

Pre-heat oven to 350 degrees. Grease 2 loaf pans or 24 muffin cups. Place grated zucchini in a paper towel and wring out extra moisture. Mix together zucchini, sugar, applesauce, and yogurt. Add in eggs and vanilla. In a separate bowl, whisk together dry ingredients. With a rubber spatula, slowly add in dry mixture, being careful not to over-mix. Fold in almonds. Spoon into prepared pans and bake 40- 50 minutes (for bread) or 20- 25 minutes (for muffins), rotating halfway through baking.

* You can substitute regular plain, fat-free yogurt. Make sure that it does not have added sugars and remember that it will add more grams of carbs.

Makes 12 servings. 2 muffins per serving.

Nutrition Facts (per serving):

Calories- 148 Carbs- 24.5g Protein- 7.5g Fat- 3g

Monday, August 15, 2011

Simple Broccoli

4 cups fresh or frozen broccoli
2 Tbs light margarine
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp sage
salt and pepper to taste

Add all ingredients in a large sauce pan. If you are using fresh broccoli, add enough water to the pan to just cover the bottom. Cover and cook over medium-low heat, stirring occasionally, until broccoli is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 85 Carbs- 6g Protein- 3g Fat- 2.5g

Thursday, July 21, 2011

Chicken Salad

You can try this salad on wheat bread or a pita. For a really flavorful salad, use 8oz of rotisserie chicken.

8 oz chicken breast,cooked and finely chopped
2 celery stalks, chopped
2 Tbs plain, fat-free greek yogurt
2 tsp honey mustard
dash of seasoned salt
pepper to taste

Mix all ingredients together. For best flavor, refrigerate for at least 2 hours before serving.

Optional- For a sweeter salad, add in raisins.
For more crunch, add in fresh snap peas.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 76 Carbs- 1g Protein- 13g Fat- 0.5g

Wednesday, April 27, 2011

Easy Chicken-Mushroom Quesadillas

1 tablespoon canola oil
1 large onion, chopped (about 2 cups)
8 ounces white button mushrooms, (about 3 cups)
3 cloves garlic, minced
2 cups cooked chopped skinless, boneless chicken breast (1 breast half)
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
2 cups baby spinach leaves, sliced into ribbons
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
4 (10-inch) whole-grain flour tortillas
1 cup shredded Mexican cheese mix or Cheddar
1/2 cup salsa
1/4 cup reduced-fat sour cream
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, cumin, chili powder and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.

Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.