Oatmeal-Crusted Chicken Tenders
Preheat oven to 450 degrees. Place 1 cup of oats in a food processor and pulse for 20 seconds. Add 3 ounces of Parmesan cheese, 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 1/2 teaspoon of...
View ArticleLow-Fat Fettuccine Alfredo
Cook 4 cups of fettuccine pasta as directed on the package. Melt 2 tablespoons of butter in a large saucepan over medium heat. Dice 2 cloves of garlic, add to the pan, and cook for 30 seconds (stir...
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What to Do With Your Leftovers
Did you know that leftover food actually has a definition? A Rutgers Cooperative Extension Fact Sheet defines them as "cooked foods that you or your family do not eat within two hours after they are...
View ArticleChicken Parmesan Sandwich
Preheat oven to 425 degrees. Line a baking sheet with foil and non-stick cooking spray. Place two boneless, skinless chicken breasts on the baking sheet, and sprinkle with 1/2 teaspoon of dried...
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What to Eat at the Airport
What's scarier than airport restaurants like Cinnabon, Chili's, Burger King or California Pizza Kitchen are the lines of people waiting to eat there. But this past weekend, when I landed in Columbus,...
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3 Thanksgiving Nutrition Rules
It’s possible to enjoy a traditional Thanksgiving dinner without passing on the side dishes and desserts. Throughout the year, Core Performance advocates taking one day a week—or at least one meal—and...
View ArticleRoasted Garlic Grilled Shrimp
Preheat the oven to 350 degrees. Slice off the top of the garlic bulb (enough to expose the garlic inside each clove), then place the bulb in oven-safe dish. Drizzle with 1 tablespoon of olive oil....
View ArticleChimichangas Lite
Preheat oven to 450 degrees. Shred rotisserie chicken breast and set aside. Heat a saucepan and saute 1/2 of a jalapeno pepper and 2 cloves of garlic (minced) in 3 tablespoons of canola oil. Add the...
View ArticleButtermilk Oven-Fried Chicken
Preheat oven to 375 degrees. In a large mixing bowl, combine 4 boneless, skinless chicken thighs and 2 boneless, skinless chicken breasts with 2 ounces of Worcestershire sauce and 2 tablespoons of...
View ArticleGrilled and Marinated London Broil
Mix 1 cup of ketchup, 1/2 cup of honey, and 1/2 cup of lite soy sauce in a large casserole dish. Place 1 1/2 pounds of flank steak into the mixture and coat all sides. Let meat marinate for 3 hours or...
View ArticleSweet Potato Mash
Place 3 peeled and diced sweet potatoes and 2 cups of water (make sure water covers potatoes) in a pot over high heat. Cover the pot, and bring the water to a boil. Once the water boils, open the lid...
View ArticleBaked Citrus and Herb Salmon
Preheat oven to 450 degrees. Sprinkle salmon filets with salt and pepper. Combine 1 tablespoon of grated orange zest and 1 tablespoon of grated lemon zest. Sprinkle mixture over the salmon. Arrange 2...
View ArticleOven-Fried Shrimp
Preheat oven to 450 degrees. Place 1/4 cup flour in a shallow baking dish. Beat 1 large egg and 1/2 cup of buttermilk in a medium bowl. Whisk the remaining 1/4 cup of flour, 1/4 teaspoon of cayenne...
View ArticleHealthy Philly Cheese Steak
Preheat oven to 425 degrees. Line two baking sheets with tinfoil. Toss 1/2 sliced red pepper and 1/4 sliced red onion with 1 teaspoon of extra virgin olive oil. Place on one baking sheet, and roast...
View ArticleTurkey and Spinach Lasagna
In a large skillet, saute 10 ounces of spinach leaves over medium-high heat. Season with salt and pepper to taste. Lay spinach on a plate and place in the refrigerator to cool. In a large bowl,...
View ArticleTurkey Burger
In a large mixing bowl, 1 1/4 pounds of 93% lean ground turkey with 1 package of instant oatmeal, 1/2 teaspoon of cayenne pepper, 2 ounces of lite soy sauce, and 2 ounces of Worcestershire sauce. Mix...
View ArticleTurkey Meatball Spaghetti
Preheat oven to 400 degrees. Combine 1 pounds of lean ground turkey, 8 ounces of marinara sauce, 3 ounces of mozzarella cheese, 2 ounces of bread crumbs, 1/4 of a red pepper (diced), 1/2 tablespoon of...
View ArticleStir-Fried Chicken and Vegetables
In a bowl, combine 1 teaspoon of minced garlic, 1 teaspoon of minced ginger, 2 tablespoons of creamy peanut butter, 2 tablespoons of rice wine vinegar, 2 tablespoons of lite soy sauce, 1 tablespoon of...
View ArticleMexican Sloppy Joes
Preheat the broiler to high. Heat 2 tablespoons of extra virgin olive oil in a pan over medium-high heat. Add 1 pound of ground turkey breast to the pan. Break it into smaller pieces as you cook....
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Map Out Your Meals
Spending 90 minutes every weekend planning, shopping, and even preparing menus of meals for an entire week will help you take control over your nutrition. Focus on these three keys: 1. Plan meals. Map...
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