All About Fitness

Fit + Healthy + Happy


November 2015

Braised Chicken and Spring Vegetables



  1. 1tablespoon olive oil
  2. 8small bone-in chicken thighs (about 2 1⁄2 pounds)
  3. kosher salt and black pepper
  4. 1cup low-sodium chicken broth
  5. 12medium radishes, halved
  6. 3/4pound carrots (about 4), cut into sticks
  7. 1teaspoon sugar
  8. 2tablespoons chopped fresh chives


  1. Heat the oil in a Dutch oven over medium-high heat.
  2. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper. Cook until browned, 6 to 7 minutes per side. Transfer to a plate.
  3. Spoon off and discard the fat. Return the pot to medium-high heat. Add the broth and scrape up any brown bits.
  4. Stir in the radishes, carrots, and sugar.
  5. Place the chicken on top of the vegetables and gently simmer, partly covered, until it is cooked through, 15 to 20 minutes. Sprinkle with the chives.

Cumin Chicken With Black Beans



  1. 2boneless, skinless chicken breast halves
  2. 1teaspoon ground cumin
  3. 1/4teaspoon cayenne pepper
  4. 2tablespoons olive oil
  5. 1/2cup chopped red onion
  6. 1jalapeño pepper, seeded and finely chopped
  7. 3cups canned black beans, rinsed and drained
  8. 1 1/2cups frozen corn kernels, thawed
  9. 1 1/4cups cherry tomato halves
  10. 2scallions, thinly sliced
  11. 2tablespoons coarsely chopped cilantro
  12. 2teaspoons red wine vinegar
  13. kosher salt and black pepper


  1. Place the chicken between 2 sheets of plastic wrap. Pound with a mallet to ½-inch thickness. Combine the cumin with the cayenne and rub over the chicken.
  2. Heat the oil in a large skillet over medium heat. Sauté the chicken for 4 minutes per side. Transfer to a cutting board.
  3. Return the skillet with the pan drippings to medium heat. Add the onion and jalapeño. Cook, stirring, for 1 minute.
  4. Add the beans, corn, tomatoes, and 3 tablespoons water and cook, stirring, 1 or 2 minutes, until just heated through. Remove from heat.
  5. Toss with the scallions, cilantro, and vinegar. Season to taste with salt and black pepper. Slice the chicken and arrange on top of the beans.

Spinach-Stuffed Steak Roulades



  1. 1/2pound flank steak
  2. 1/4cup olive tapenade
  3. 2cups spinach, thick stems removed
  4. kosher salt and black pepper
  5. 2tablespoons olive oil
  6. 1tablespoon red wine vinegar
  7. 1teaspoon Dijon mustard
  8. 6cups mixed greens


  1. Heat grill to medium-high. Cut the steak in half horizontally (don’t cut all the way through) and open like a book.
  2. Spread the tapenade over the steak; top with the spinach. Roll up; tie with twine at 2-inch intervals. Season with ½ teaspoon salt and ¼ teaspoon pepper.
  3. Grill the steak, covered, turning occasionally, 15 to 18 minutes for medium-rare. Let rest for at least 5 minutes before slicing.
  4. Meanwhile, in a large bowl, whisk together the oil, vinegar, mustard, and ¼ teaspoon each salt and pepper. Add the greens and toss. Serve with the steak.

Asian Steak Salad With Mango



  1. 3/4pound sirloin steak (1 inch thick)
  2. kosher salt and black pepper
  3. 1teaspoon grated lime zest
  4. 3tablespoons fresh lime juice
  5. 1tablespoon honey
  6. 1tablespoon chopped pickled ginger (found in the international aisle of the market)
  7. 2teaspoons low-sodium soy sauce
  8. 3tablespoons canola oil
  9. 1large head romaine lettuce, cut into strips (about 7 cups)
  10. 1mango, cut into thin strips
  11. 1red bell pepper, thinly sliced
  12. 1/2cup fresh basil leaves, sliced
  13. 2scallions, thinly sliced
  14. 1teaspoon toasted sesame seeds


  1. Heat a large skillet over high heat. Season the steak with ¼ teaspoon each salt and black pepper. Cook 4 to 5 minutes per side for medium-rare. Let rest at least 5 minutes before slicing.
  2. Meanwhile, in a large bowl, whisk together the lime zest and juice, honey, ginger, soy sauce, oil, and ¼ teaspoon salt. Add the lettuce, mango, bell pepper, basil, and scallions and toss to combine. Gently fold in the steak and sprinkle with the sesame seeds.

Halibut With Grilled Eggplant Salad



  1. 2tablespoons canola oil, plus more for the grill
  2. 2tablespoons low-sodium soy sauce
  3. 1medium eggplant (about 1 pound), cut into 1/2-inch-thick rounds
  4. 46-ounce pieces skinless halibut
  5. kosher salt and black pepper
  6. 2tablespoons rice vinegar
  7. 1teaspoon finely chopped fresh ginger
  8. 1jalapeño, seeded and thinly sliced
  9. 1/2cup fresh cilantro


  1. Heat grill to medium-high.
  2. In a small bowl, combine the oil and 1 tablespoon soy sauce. Brush the eggplant and fish with it and season with ¼ teaspoon each salt and pepper.
  3. Oil grill. Grill the eggplant and fish until the eggplant is tender and slightly charred and the fish is opaque throughout, 3 to 5 minutes per side for both.
  4. In a second small bowl, combine the vinegar, ginger, jalapeño, cilantro, and remaining soy sauce. Drizzle over the fish and eggplant before serving.

Halibut With Sugar Snap Pea Salad



  1. 1tablespoon fresh lime juice
  2. 1teaspoon grated fresh ginger
  3. 2tablespoons olive oil
  4. kosher salt and black pepper
  5. 12ounces sugar snap peas (4 cups), strings removed
  6. 1small red onion, thinly sliced
  7. 1tablespoon sesame seeds, toasted (optional)
  8. 46-ounce pieces halibut fillet
  9. 1lime, cut into wedges


  1. In a large bowl, combine the lime juice, ginger, 1 tablespoon of the oil, and ¼ teaspoon each salt and pepper.
  2. Add the snap peas, onion, and sesame seeds, if desired, and toss to coat.
  3. Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat.
  4. Season the fish with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 3 to 5 minutes per side.
  5. Serve with the salad and lime wedges

Lemony Baked Salmon With Asparagus and Bulgur



  1. 1cup bulgur
  2. 1 1/2cups low-sodium vegetable or chicken broth
  3. kosher salt and black pepper
  4. 1pound asparagus (about 1 bunch), trimmed
  5. 1 1/4pounds skinless salmon fillet, cut into 4 pieces
  6. 1lemon, very thinly sliced
  7. 2tablespoons chopped fresh dill
  8. olive oil, for serving


  1. Heat oven to 375° F. In a large, shallow baking dish, combine the bulgur, broth, and ¼ teaspoon each salt and pepper. Arrange the asparagus in a single layer on top, then place the salmon on top of the asparagus. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper and top with the lemon.
  2. Tightly cover the baking dish with foil and bake until the bulgur and asparagus are tender and the salmon is cooked through, 25 to 30 minutes.
  3. Serve the salmon with the bulgur and asparagus. Sprinkle with the dill and drizzle with the oil.

Garlicky Grilled Tilapia With Couscous



  1. 2tablespoons fresh lemon juice, plus wedges for serving
  2. 1tablespoon olive oil
  3. 2cloves garlic, chopped
  4. kosher salt and black pepper
  5. 46-ounce tilapia fillets, split lengthwise
  6. 1cup couscous
  7. 1tablespoon chopped fresh flat-leaf parsley
  8. 2tablespoons chopped sun-dried tomatoes


  1. In a medium bowl, combine the lemon juice, oil, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Add the tilapia and toss to coat. Let marinate for 10 minutes.
  2. Meanwhile, cook the couscous according to the package directions. Remove from heat and stir in the parsley and sun-dried tomatoes.
  3. Heat grill to high. Grill the tilapia on an oiled grate until cooked through, 1 to 2 minutes per side. Serve with the couscous and lemon wedges.

No Bake Chewy Truffle Cookies


1 cup dried pitted dates, 4-ounces, chopped
1 cup water
1 tablespoon fresh lemon juice
2 tablespoons honey or agave syrup
2 tablespoons reduced-fat or no-stir natural chunky peanut butter
2 tablespoons unsweetened cocoa powder
1 tablespoon unsalted butter
1/4 teaspoon kosher salt
8 full sheets whole wheat graham crackers, finely ground, about 1 1/4 cups
1/2 cup old-fashioned rolled oats, not instant
Cooking spray
For coating: unsweetened coconut flakes, crushed graham crackers, finely chopped peanuts, low-fat granola, about 1/2 cup of each, optional

1. Combine the dates, water, and lemon juice in a medium saucepan. Simmer over medium heat breaking up any large pieces of dates with a spoon, until the mixture resembles a thick paste, 15 to 20 minutes. Stir in the honey, peanut butter, cocoa powder, butter and salt until evenly combined. Stir in the graham crackers and oats. Remove from heat.

2. Lightly mist a baking sheet with cooking spray. Drop level tablespoons of the cookie mixture onto the prepared pan. Refrigerate until just chilled and set, about 20 minutes.

3. Put desired optional toppings in small bowls. Roll each cookie in desired topping and flatten slightly into a plump disk. Cover and refrigerate until firm. Serve chilled.

Nutritional analysis per cookie (does not include optional coatings)

Calories 67; Total Fat 1.5g (Sat Fat .5g, Mono Fat 0g, Poly Fat 0g); Protein 1g; Carb 13g; Fiber 1g; Cholesterol 1mg; Sodium 59mg

These chewy sweet cookies start with dried dates for a natural sweetness, instead of the traditional combination of milk and sugar, and then get mixed with some cocoa, reduced-fat peanut butter and ground whole wheat graham crackers for a quick satisfying treat.

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