Monday, February 23, 2015

core video

http://www.womenshealthmag.com/fitness/jen-widerstrom-core-exercises?cid=NL_WHAbsDiet_2030998_02232015_HowtoGetEnvyInducingAbs

Friday, February 20, 2015

Cheddar Egg Muffins

INGREDIENTS

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt

For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

DIRECTIONS

Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce

Ingredients

· 1/4 cup reduced-fat sour cream

· 1 tablespoon Dijon mustard

· 1 teaspoon fresh lemon juice

· 1 tablespoon finely chopped chives

· 1/4 teaspoon kosher salt

· 1/4 teaspoon freshly ground pepper

· 2 teaspoons water

· 4 (1/2-inch thick) slices crusty whole-grain bread, toasted (1.5 oz per slice)

· 2 cups baby spinach

· 1 teaspoon white vinegar

· 4 large eggs

Preparation

1. Stir together sour cream and next 5 ingredients (through pepper) in a small bowl with water. Place 1 slice toast on each of 4 serving plates and top each with spinach.

2. In a large saucepan, bring 2 inches of water to a simmer; add vinegar. Working one at a time, crack eggs into a cup and gently slip into water. Simmer 2-3 minutes. Using a slotted spoon, place a poached egg on top of spinach. Spoon about 1 TBSP sauce over each crostino before serving.

· Prep Time: 5 minutes

· Cook Time: 8 minutes

· Yield: Makes 4 servings (serving size: 1 slice bread, 1 egg, 1/2 cup spinach, 1 tbsp sauce)

Nutritional Information

Calories per serving:	215
Fat per serving:	8.2g
Saturated fat per serving:	3g
Monounsaturated fat per serving:	2.6g
Polyunsaturated fat per serving:	1.8g
Protein per serving:	13g
Carbohydrates per serving:	22g
Fiber per serving:	4g
Cholesterol per serving:	191mg
Iron per serving:	2mg
Sodium per serving:	490mg
Calcium per serving:	104mg

Asparagus With Poached Eggs and Parmesan

Ingredients

8 large eggs

1 teaspoon white vinegar

1 teaspoon salt, divided

2 bunches asparagus spears, trimmed (about 40)

1 tablespoon extra-virgin olive oil

1 garlic clove, chopped

1 tablespoon unsalted butter

2 tablespoons fresh lemon juice

2 teaspoons finely chopped fresh parsley

Freshly ground black pepper, to taste

4 tablespoons coarsely grated fresh Parmesan cheese, divided

Preparation

1. Break the eggs into 8 individual containers (such as teacups, prep bowls, or paper cups). Fill a large, low-sided pan with water, and add vinegar and 1/2 teaspoon salt; bring to a boil over medium-high heat.

2. Meanwhile, bring a separate pot of water to a boil in a medium saucepan over medium-high heat. Add asparagus spears, and cook 3–4 minutes or until crisp-tender. Remove asparagus with tongs, and set aside.

3. Dry the medium saucepan. Add olive oil, and heat over medium heat. Add garlic, and sauté about 1 minute. Turn off heat; add butter, and swirl pan. Add lemon juice, parsley, remaining salt, and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons Parmesan; then toss with lemon-butter sauce to coat.

4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off heat, and remove pan from burner. Divide asparagus among 4 plates. (Bring plates close to pan with poached eggs, and place a folded clean kitchen towel next to plates.)

5. Remove the eggs from water with a slotted spoon, 1 at a time, blotting bottom of spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each serving, and sprinkle with remaining 2 tablespoons Parmesan. Serve immediately.

FOR MORE GREAT RECIPES VISIT MYRECIPES.COM

Prep Time: 15 minutes

Cook Time: 10 minutes

Yield: Makes 4 servings (serving size: 10 asparagus spears and 2 eggs)

Nutritional Information

Calories per serving:	256
Fat per serving:	18g
Saturated fat per serving:	6g
Monounsaturated fat per serving:	7g
Polyunsaturated fat per serving:	2g
Protein per serving:	18g
Carbohydrates per serving:	8g
Fiber per serving:	3g
Cholesterol per serving:	435mg
Iron per serving:	3mg
Sodium per serving:	518mg
Calcium per serving:	147mg

Mini-Smoked Salmon Frittatas

Ingredients

· 1 tablespoon extra-virgin olive oil

· 1/4 cup diced onion

· 1/2 teaspoon salt

· 1/8 teaspoon pepper

· 4 ounces smoked salmon, cut into 1/4-inch pieces

· 6 large eggs

· 8 large egg whites

· 1 tablespoon half-and-half

· 3 tablespoons 1% milk

· 3 ounces 1/3-less-fat cream cheese, cubed

· 2 tablespoons scallions, thinly sliced, for garnish

Make a Quick & Easy Cowboy Breakfast Hash

Preparation

1. Preheat oven to 325°. Heat oil in a nonstick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stovetop; let cool.

2. Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)

3. Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

FOR MORE GREAT RECIPES VISIT MYRECIPES.COM

Print

· Prep Time: 10 minutes

· Cook Time: 30 minutes

· Yield: Makes 6 servings (serving size: 1 frittata)