Fitness | Fitness Training Tips

CASHEW BEEF STIR-FRY

2 Tbsp  --  Brown rice flour

2 cups  --  cold water

4 Tbsp  --  low sodium soy sauce, divided

1 bunch  --  broccoli, chopped

3 medium  --  carrots, julienned

2 Tbsp  --  olive oil, divided

1 lb  -- Grass Fed boneless beef sirloin steak, cut into thin strips

3 garlic cloves, minced

1/2 tsp  --  pepper

2 medium  --  green peppers, cut into strips

2 medium  --  sweet red peppers, cut into strips

2 medium  --  onions, halved and sliced

1 yellow summer squash, sliced

1-1/2 cups  --  salted cashews or raw cashews

Hot cooked brown rice or spaghetti squash, shredded

In a small bowl, combine the cornstarch, water and 2 Tbsp. soy sauce until smooth; set aside.  In a very large skillet or a wok, stir-fry broccoli and carrots in 1 Tbsp. oil until vegetables begin to soften.  Add beef, garlic, pepper and remaining soy sauce; stir-fry until meat is no longer pink. Remove and keep warm.

In the same pan, stir-fry the green and red peppers, onions and squash in remaining oil until crisp-tender.  Return beef to the pan.  Stir cornstarch mixture and add to the pan.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Stir in cashews.  Serve with rice or spaghetti squash. 

You could use any kind of beef.  You can also cut the portions

in half.

in great health and happiness

Scott White
Personal Power Training
Professional Fitness Trainer

B.S. in Kinesiology
480-628-1607
swhite@personalpowertraining.net

www.personalpowertraining.net

www.seotutorialprogram.com

www.fitnessmodelbook.com
www.traineru.com
www.usfitnesstrainer.com
www.azfitnesstrainers.com

14362 N. Frank Lloyd Wright Blvd., Suite 2138
Scottsdale AZ 85260

LEMON BASIL CHICKEN

1 medium  --  lemon

2 garlic cloves, divided

1/4 cup  --  fresh basil, minced and divided

1 broiler/fryer (Free Range) chicken (3 to 4 pounds)

2 Tbsp  --  butter, melted 

1/2 tsp  --  sea salt

1/4 tsp  --  pepper

Finely grate the peel form lemon to measure 2 tsp.  Cut lemon in

half; squeeze juice from one half.  Set aside.  Slice one garlic clove;

place garlic, 2 Tbsp. basil and the remaining lemon half in the chicken cavity.

Place chicken, breast side up, in a shallow roasting pan; rub with reserved lemon juice.  Mince remaining garlic; combine with butter and reserved lemon peel.  Brush mixture over chicken.  Sprinkle with salt, pepper and remaining basil.

Bake, uncovered, at 375 degrees for 1-1/4 to 1-1/2 hours or until a meat thermometer reads 180 degrees.  Let stand for 15 minutes before carving.

Serves 6.

PEPPERED SOLE

2 cups  --  sliced fresh mushrooms

2 Tbsp  --  butter or olive oil

2 garlic cloves, minced

4 sole fillets (4 oz each)

1/4 tsp  --  lemon-pepper seasoning

1/4 tsp  --  paprika

1/8 tsp  --  cayenne pepper

1 medium  --  tomato, chopped

2 green onions, thinly sliced

In a large skillet, sauté mushrooms in butter/olive oil until tender.

Add garlic; sauté 1 minute longer.  Place fillets over mushrooms.

Sprinkle with lemon-pepper, paprika and cayenne.

Cover and cook over medium heat for 5-10 minutes or until fish flakes

easily with a fork.  Sprinkle with tomato and onions.

Use could use any fish fillet.  I chose catfish, which is pictured

Nutrition facts:  1 serving equals 174 calories, 7 g fat (4 g saturated fat),

                      69 mg cholesterol, 166 mg sodium, 4 g carbohydrate,

                      1 g fiber, 23 g protein