Grilled Vegetable Medley

Great recipe to tackle on Sunday! Vegetables ready for the work week ahead. Healthy and simple, enjoy!

Flounder with Broiled Tomatoes

Inspired by the flavors of southern France, this easy prep dish is ideal for almost any white fish, like sole, cod or halibut.  Makes 4 servings.

4 Teaspoons fat-free Milk

1/4 Whole Wheat Flour

1 Egg White, lightly beaten

3/4 Cup dried Whole-Wheat Bread Crumbs

1 1/4 Pounds Flounder Fillets, cut into 4 pieces

6 Plum Tomatoes, halved lengthwise

1/2 Teaspoon Dried Thyme

Fresh Parsley

Flax Seeds (optional)

Spray the broiler rack with non-stick spray; preheat.  Place the milk, flour, egg white and 1/2 cup of the bread crumbs separately into 4 shallow bowls.  Dip each piece of flounder first into the milk, then the flour, egg white, and finally the bread crumbs; transfer to the broiler rack. Broil 5 inches from the heat until the fish is just opaque, 4-5 minutes on each side.  Transfer to a platter and keep warm. 

Place tomatoes cut side up in a small baking pan.  Broil until lightly browned, 3-5 minutes.  Let cool slightly.  In a small bowl combine the remaining 1/4 cup bread crumbs with the thyme; sprinkle the bread crumbs onto the tomatoes; continue broiling until the crumbs are toasted, 3-4 minutes top with chopped parsley.   Serve with flounder.  

200 Calories per serving (1 Fillet & 3 Tomatoes) 2 grams Fat, 3 grams Fiber, 30 grams Protein

*Optional - adding Flax Seeds to your breadcrumb mix, you will never taste the difference and will increase the omega 3's in your meal.

Shrimp Scampi

Shrimp Scampi has long been a worldwide favorite.  This is a lightened up version of the typically fat-laden dish.  Lightened up by substituting broth for most of the oil.   High in protein, low in fat, tastes great, quick & easy!  Makes 4 Servings.

4 Teaspoons Olive Oil

1 1/4 pounds medium Shrimp, peeled (tails left on) and deveined

6-8 Cloves Garlic, minced

1 Cup Low-Sodium Chicken Broth

1 Cup Fresh Lemon Juice

1/4 Cup Plus 1 Tablespoon finely chopped Fresh Parsley

1/4 Teaspoon Salt

1/4 Teaspoon Freshly Ground Pepper

4 Lemon Slices

In a large nonstick skillet, heat the oil.  Saute' the shrimp until just pink, 2-3 minutes.  Add the garlic and cook, stirring constantly.  With slotted spoon, transfer the shrimp to a platter; keep hot.

In the skillet, combine the broth, lemon juice, 1/4 cup parsley, the salt and pepper; bring to a boil.  Boil uncovered, until the sauce is reduced by half; spoon over the shrimp.  Serve, garnished with the lemon slices and sprinkled with the remaining tablespoon of parsley.

164 Calories, 6 grams Fat,  24 grams Protein  (8-10 shrimp )  

WW points value: 4

Guest Speaker

Robert (my son) and I worked together this week with two of my preteen clients who are training for football in August.  Robert discussed with them what it takes to be successful on and off the field.  Robert played football for nine years, pee wee to Varsity, in addition to many other sports.  Robert attends University of Rhode Island and plays Rugby, Flag Football and is Captain of the Rugby Team & Dodge Ball team.  He is also one of the founding fathers of his fraternity.

Robert discussed the importance of proper nutrition, training, adequate sleep and of course good grades.  They really enjoyed his visit as a guest speaker, and loved the drills he demonstrated for them to practice on their own.

Kid's Health

Make sure your young athlete is fueled up for his next competition  or practice with these quick and healthy snack ideas.  To avoid cramps it's best to  have him or her eat 30 minutes before hitting the field.

I work with many young athletes and they go from one activity to another.  It's very important to prepare some quality snacks to ensure your child is getting adequate fuel for his or her sport. Always try to keep fruit and bottled water on hand also.  Many kids are eating cookies and other sugary snacks between sports.  I hope you find the following snacks helpful.