Sweat the Vote – Meal challenge: Week 1
If you didn’t know, we (the GRAE Team) started a new Sweat Party campaign titled Sweat the Vote. It’s a campaign encouraging people to exercise their right to vote and to a healthier body. You can learn more about Sweat the vote here, and register for our Sweat Classes. In accordance with the challenge, we saw it necessary to include nutrition. It’s important that exercise be coupled with a proper diet, in order to see real results. We’re about a healthy lifestyle, not just trends. Each week, we’ll be featuring healthy meals that you can incorporate into your current diet. It doesn’t matter how you start, the goal is to start. Our recipes will be featured by Chef Kimberly Parris of K. Parris Enterprises, LLC. For nutrition counseling, you can contact Kim at kimberlyparris@ymail.com, for more information about Sweat the Vote and other campaign initiatives, email info@thesweatparty.com.
Week 1:
Breakfast – Quinoa Porridge
This twist on a classic breakfast comfort food – oatmeal – is not only tasty and better for you, but also provides you with a complete serving of protein, as quinoa is also a complete protein in and of itself. (Learn more about quinoa here) Quinoa is also a great source of heart healthy fats and Omega 3’s. To make this dish vegan, substitute skim milk with your favorite brand of soy or almond milk. (The best so far has been Silk’s Pure Almond Milk) Top with your favorite fruit combination for added sweetness and nutrients.
Serves 2
1 cup quinoa
2 ½ cups skim milk
1 tsp cinnamon
¼ cup agave nectar
½ tsp vanilla
Optional: pinch of salt
Accompaniments: fresh bananas, peaches, or mixed berries (blueberries, raspberries, blackberries)
In a saucepot, bring the skim milk, cinnamon and vanilla to a simmering boil. Add quinoa and stir, return to boil. Stir in agave and let cook until creamy, approximately 15 – 17 minutes. Serve topped with your favorite fresh fruit.
Lunch – Curried Salmon Burgers
A tasty, fast, inexpensive and low calorie way to have a delicious lunch, whether at home or at work, is this curried salmon burger that uses canned salmon as a base. Trader Joe’s has wild sockeye salmon for under $9 a pound if you prefer to use fresh salmon instead. Paired with a small fruit salad of strawberries, blueberries, and melon, this meal is a good source of Omega 3 fatty acids as well as antioxidants and B complex vitamins.
Serves 4
1 can pink salmon, bones picked out
1 teaspoon turmeric
1 ½ teaspoon curry powder
½ teaspoon amchar masala
1 teaspoon chandon beni*
2 teaspoons green seasoning**
½ cup onion, minced
½ cup green pepper, minced
2 egg whites, vigorously beaten
½ cup bread crumbs
Salt and pepper to taste
¼ cup olive oil
½ cup whole wheat flour
In a large bowl, combine all ingredients and mix together until mixture is firm yet moist. (We prefer a burger with a moist texture but feel free to add additional bread crumbs to suit your textural needs.) Create medium sized patties and dust with whole wheat flour. In a pan, sauté each patty in heated pan with ¼ cup olive oil until browned on both sides. Serve on sandwich thins or your favorite bakery bun.
*Chadon beni is a popular Trinidadian herb, sold under the name culantro or recao in grocery stores catering to ethnic customers. If you cannot find it in your local grocery, cilantro can be substituted, just double the quantity.
** Green seasoning is a Trinidadian seasoning used in various aspects of cooking. It is a ground seasoning with chadon beni, scallions, and other herbs. It can be found in ethnic groceries or in the ethnic aisle of your local grocery. Matouk’s is a popular brand to look for.
Dinner – Chicken Marsala w/Brown Rice Pilaf
A perfect way to end your day…and the best part is, it only takes 30 minutes to make! Chicken marsala is a classic Italian recipe that is rich and hearty while not being heavy. Our version cuts the calories by replacing the traditional heavy cream and butter with lower fat alternatives. This meal per serving is under 600 calories, and gives you a good dose of protein, complex carbs (yes, you DO need carbs, it’s what your body burns into energy, especially when you’re doing Sweat the Vote workouts), fiber and your B complex vitamins.
Creamy Chicken Marsala with Wild Mushrooms
| Makes 4 Servings
4 large skinless boneless chicken breast halves Sprinkle chicken breasts with salt and pepper, then 2 teaspoons marjoram and 1 teaspoon thyme. Melt 1 tablespoon margarine with 1 tablespoon oil in large nonstick skillet over medium-high heat. Add 2 teaspoons minced garlic, be careful not to burn. Add chicken to skillet and sauté until just cooked through, about 7 minutes per side. Transfer chicken to plate; tent with foil to keep warm. Melt remaining 1 tablespoon butter with1 tablespoon oil in same skillet. Add mushrooms, shallots, and 2 teaspoons marjoram and remaining thyme. Sauté until mushrooms are brown and tender, about 6 minutes. Season to taste with salt and pepper. Transfer to bowl. Combine broth, cream, Marsala, and remaining 2 teaspoons marjoram in same skillet; boil until thickened and reduced to 1/2 cup, about 5 minutes. Season sauce with salt and pepper. Divide mushrooms among 4 plates. Top mushrooms with chicken. Spoon sauce over and serve. |
Brown Wild Rice Pilaf
Makes 4 Servings
½ cup wild rice
1 cup brown long grain rice
¼ cup roasted peppers, chopped
¼ cup carrots, small dice
¼ cup Vidalia onion, small dice
3 Tablespoons Italian Parsley, chopped
1 Tablespoon cilantro, chopped
2 Tablespoons olive oil
3 cups plus 2 Tablespoons low sodium chicken broth
Salt and pepper to taste
Heat olive oil in medium saucepan. On medium low heat, sauté carrots, roasted peppers and onion in oil until softened. Add brown rice and wild rice, sauté for two minutes. Add herbs and season with salt and pepper to taste. Add chicken broth and stir, bringing up to a boil. Turn heat to medium low and let cook, covered, for 45 to 50 minutes, or until liquid is absorbed and rice is tender.
