Tuesday, October 30, 2012

Champion Nutrition Recipe of the Week - Italian Chicken & Veggies Pasta

Sometimes the best recipes come together simply out of hunger - and whatever's in the pantry & fridge, LOL! That's how this one came about, and let me tell ya, it's tasty! It's a 4 serving meal, but it didn't go that far in my house - the resident teen wolfed it down! Glad I took pics before serving!

Italian Chicken & Vegetables with Quinoa Pasta
by Chelle Stafford
serves 4

1.25 lb ground chicken breast
1 can (14.5 oz) fire roasted diced tomatoes
1 medium zucchini, diced
1 cup mushrooms, sliced or diced
1 Tbsp Mrs Dash Tomato & Basil
1 Tbsp minced dried onion (or 1/4 cup fresh, diced onion)
2 cups low sodium tomato soup (I used Imagine brand)
* 1 Pkg (8oz) Quinoa Pasta Spirals (optional)

In a large skillet, brown chicken with zucchini, mushroom, Mrs Dash and minced (or fresh) onion.
As meat and vegetables cook, boil water for pasta and cook according to directions.
Drain pasta.
In a large bowl, mix together the pasta, meat/vegetables, and tomato soup.

TIP: if you've got room in your diet, sprinkle on some fresh Parmesan cheese.

WITH Quinoa Pasta: 453 calories, 39 g protein, 65 g carbs, 2 g fat, 7 g fiber. 58 g net carbs.
WITHOUT pasta:  248 calories, 35 g protein, 19 g carb, 1 g fat, 3 g fiber. 16 g net carbs.

Friday, October 26, 2012

Birthdays and Fire Hazards

Ok, so the candle wasn't IN the muffin, but it's still a candle, I made a wish, and I blew it out ;-) That counts, right? Besides, 42 candles would be a bit much for that little frosted muffin! I don't think my office would appreciate the fire hazard, lol!

Thank you all, for the birthday wishes! I had a great day, and am looking forward to a bright new year. I'm refocused and recharged. I am blessed with family and friends who love me and support me - even though they know me ;-)   And I'm humbled by the warmth and support of all of you. (Maria, your email literally made my day - thank you so very much!!).

I'm still fighting this darn bug (saw the doc yesterday and got some good drugs, lol), but I'm making headway on the resources for www.RecipeForFitness.com.  I've got several meal plans nearly ready to go - just putting together the packets (each of my plans includes recipes with nutritional info), and then that section can go live! Woot! In the meantime, the single-day sample plans (FREE!) are available, along with some other nutritional resources to help you reach your goals.

Question for you... what resources would you like to see on the site? How best can I assist you in reaching and maintaining your goals? Talk to me, Goose. ;-)
(yes, a shameless Top Gun reference - I'm a geek, I'm ok with that).

In other news....

Did you see the shout out Allison Young gave me on her AZ Foothills blog? How freakin' cool is that? She wrote my Success Story for Oxygen Magazine last year, and featured my @SmartBalance Recipe Challenge  entry - Pumpkin Peanut Butter Cookie Skillet on her blog! Woot! It's a great blog with fun tips and info - I encourage you to check it out!
http://arizonafoothillsmagazine.com/fitness/nutrition/healthy-pumpkin-peanut-butter-cookie-skillet-recipe/   and you can follow her on Twitter @AZFoothillsFit

Speaking of the cookie skillet ;-) Voting continues for just a few more days! Click on the image to go to the Facebook page for the challenge, click "vote" then you'll see all 20 entries. Simply click like on the Pumpkin Peanut Butter Cookie Skillet to vote! And yes - it is clean, healthy and awesome-tasting! :-D


Tuesday, October 23, 2012

Champion Nutrition Recipe of the week - Pumpkin Chocolate Chip Muffins

I love fall for many reasons, but mostly because I can indulge my love for all things pumpkin ;-) Here's a fun muffin recipe that makes a great post-workout snack! They're a hit with my kids, too, but don't tell them the muffins are healthy!

Pumpkin Chocolate Chip Muffinsrecipe by Chelle Stafford
Makes 12 muffins

1 cup natural white wheat flour
1 cup Champion Nutrition Pure Whey Protein Powder, Vanilla
1 tsp baking powder
2 Tbsp pumpkin pie spice
2 packets Stevia
1 15-oz can pureed pumpkin
1 Tsp pure vanilla extract
2 eggs
1/2 cup chocolate chips

Preheat oven to 350 degrees.
Spray a muffin tin with spray oil
Whisk together the dry ingredients (excluding the chocolate).
Blend in the wet ingredients, stirring until well combined.
Mix in the chocolate chips.
Divide among 12 muffin cups.
Bake for 20-25 minutes, or until a knife comes out clean. (*see note below)
Cool on wire rack 10 minutes, remove muffins from tin and allow to cool completely.

4 oz fat-free cream cheese
2 Tbsp fat free greek yogurt, plain
1 scoop Champion Nutrition Pure Whey Protein Powder, Vanilla
1 packet Stevia

Mix together until creamy, frost muffins.
Store in refrigerator.

NUTRITION: per muffin - 174 calories, 13 grams protein, 21 grams carbs, 5 grams fat, 3 grams fiber. 18 grams net carbs.

*Keep an eye on your muffins. My first batch over-baked reminding me of the Chinese Fighting Muffins scene in Charlie's Angels ;-)

Monday, October 22, 2012

Just Another Manic Monday ;-)

The hubby came home on Thursday (yay!) and the weekend was busy! Saturday we headed to Tempe to meet up with my friend Angie (we go all the way back to Jr High!) from Sacramento. She was here with her hubby and two of her kids - to compete in the Soma Triathlon. It's a half iron, and she kicked serious butt! Woot! She'll be back next month to do the Arizona Ironman.
I can't wait to cheer for her! :-)

Sunday, we celebrated several birthdays. It's pullin' teeth to get all of us in the same place at the same time, but we finally managed it. We partied for Joey's 21st birthday, Shiloh's 19th birthday, and my ahem-birthday. ;-) Fine. 42. We had a blast, with great food, and all went home stuffed to the gills. Seriously stuffed. The kids made much fun of me for ordering a slice of chocolate cake to share, as I NEVER order dessert, lol. They didn't grasp the whole birthday's come once a year concept. ;-)

The only bummer this weekend was that I got sick. Boooo. Started as a whopping allergy attack and then settled right into my chest. Being an asthmatic for me means any bug I get ends up taking residence in my lungs. Bleh. Tonight my fever is finally breaking (gotta love those nasty sweats - NOT!), so I'm hoping to be back in the gym tomorrow - I'm late for a date with the stair-monster. My bag is packed, and even waiting for me in my car, so as long as my lungs allow it, I'll be bustin' it tomorrow.

Anyone doing anything fun for Halloween  Do you go out? Throw a party? Stay home and pass out goodies? We're not sure yet what we're doing this year - maybe a pub crawl, but we're all kind of not in the mood for anything that takes effort, lol. I'm voting for dressing up and going trick or treating with Bethany and Nakki ;-) We're not usually the pet-costume type people, but I found a great pair of gargoyle wings for her, lol!

Today's cooler page is updated. http://recipeforfitness.com/todays_cooler.html  I veered from my plan, and made pumpkin muffins (see tomorrow's recipe of the week for Champion Nutrition USA), then got a craving for my Broccoli & Cheese Stuffed Chicken for dinner :-)

Yummy! Woot!

Oh! And don't forget - if you haven't done so already ;-)   VOTE for my Pumpkin Peanut Butter Cookie Skillet in the @SmartBalance Recipe Challenge! WootWoot!! :-)

Friday, October 19, 2012

The Journey So Far...

click to view larger
Each year as I celebrate my weight loss maintenance (4 years!), I stop and examine the road I've traveled. This year is no different, though there have certainly been more challenges in this last 365 days.

Last October, I was still adjusting back into a healthy lifestyle after my Figure Competition Prep, and while my weight was stable, I had to re-learn "normal". Thankfully, clean eating and exercise had been my lifestyle for years before I began competition prep, and the adjustment wasn't as traumatic as it could have been.

Just a few weeks after the show, my shoulder began giving me trouble - and over many months and many tests, we eventually learned that I have biceps tendinitis  biceps bursitis, and an AC joint that is much like a bowl of rice krispies. Oh, and I also have arthritis ;-)

Next my youngest began having health problems which culminated in surgery early this year - her gallbladder and appendix were removed - a solution that restored her health.

Next, along with the AC joint and biceps issues, my back decided to join the party - protruding disc. I had an epidural, and have been GREAT every since. YAY for medical technology actually working on me, lol!

During all of this, our family was also dealing with a major crisis - in February, we discovered our oldest daughter's pregnancy and began a saga we, at times, didn't think we'd survive. Our daughter faced a decision most of us wouldn't have the strength to make, and as a result, our beloved granddaughter has a family that will cherish and protect her. We're all still grieving, but knowing the amazing parents little Lauren has, our grief is tempered by their joy.

A high point in the last year occurred this June, finally realizing a dream-wish I've had - I got to have a procedure done to remove the excess skin in my belly area leftover from my weight loss. The recovery was no fun, lol, but the enforced rest did help ease the inflammation in my wounded joints. And the results - I am THRILLED!!!!

Next on the journey was making a major job decision. I moved from full-time to part time, so I could focus more on www.RecipeForFitness.com and my family (not necessarily in that order, lol). I was able to finally make headway on the site and am still moving forward.

Just when I thought I might be settling in, our family was faced with yet another trial. Our beloved dog, Nakki, was diagnosed with Lymphoma. We are hurting, and so very thankful for every moment, and every memory we have with her. We just returned from San Diego, where we took her to romp in the surf - it was our "goodbye" trip, and we came home with more precious memories. Her health continues to be an issue as we await the inevitable.

In the midst of all this, happily, I've also had my hope renewed for reaching my goals (I'd like to compete again) and I continue to make strides in my fitness.

Each day brings a new set of challenges. Some positive, and some negative. I've had a lot to deal with this year; I've lost much - including a treasured relationship, but I've also gained much. I am grateful beyond words for my family, for you here who have shared my journey, for the strength I've gained along the way. I am committed to staying on this path, to continuing to learn and grow, to keep pushing my boundaries. I'm also committed to helping you do the same - the coming year will see fresh new resources on www.RecipeForFitness.com - both free and for fee. I'm excited about the future, and though things haven't gone "as planned", I'm proud of what I've accomplished, humbled by the love and support I've received, and ready to rise up and face what's next.

Thank you, for being here, for your emails, your posts. I appreciate you more than words can say.

Tuesday, October 16, 2012

Nakki on the Beach ;-)

Our family trip to San Diego was wonderful. We arrived late, hauled our luggage to our rooms, opened the doors and were stunned by how roomy they were! Nice! We all crashed. Saturday, we gathered and headed to the hotel's restaurant where every employee treated us like family, including Nakki! They brought out a water bowl for her, petted her, and were just generally wonderful. We had been a bit hesitant originally, the hotel touted itself as dog-friendly, but we kinda figured that they really meant purse-dog friendly, lol. Not so! They were great with our big-beast :-) 

After breakfast, we grabbed all our stuff and walked to the beach. Nakki was thrilled! She couldn't wait to get into the water, dragging us by the leash and diving right in. She jumped, she swam, she ran, and she ate a LOT of sea-water, lol. 

It was absolutely wonderful. Unfortunately, all that playing like a puppy, was too hard on her knee and she ended the day walking on three legs. She's better now, hardly limping at all, and the whole family came home with some awesome memories of our last trip with Nakki. 

Back home, there's still lots to be done. I ended up in Traffic School this week (booo, hissss!) so dinner goes with me, along with the new Clean Eating Magazine ;-)  
Tonight I have to go back for the final class, then I'm done! Woot! This weekend we'll celebrate Joey's 21st birthday (how the heck did my firstborn get that old???). Next week we'll start preparing for the Halloween Party - and I'll be cranking up my cardio in preparation for the costume, lol! 

The daily cooler is up, and now it's time for me to eat again (yay, food!). 

Happy Tuesday!

If you haven't already, please vote for my Pumpkin Peanut Butter Cookie Skillet! :-)  

Champion Nutrition Recipe of the Week - Chicken Dippin'

If you're living a fitness lifestyle, chances are you eat a lot of chicken. A LOT of chicken. While we learn to view food as fuel, rather than an event, all that chicken can still get boring. And mustard. And Sriracha sauce. Lol. So what else can you smother that chicken in? Dippin's!! Based on the breaded chicken recipe I shared last week, it's a snap to create something new and tasty to dip that chicken in and add some flavor without going off diet.

Chicken Dippin's

1/4 cup oat bran
1/4 cup wheat germ1 Tbsp coarsely ground flax seed1/4 cup coarsely ground almonds1/4 tsp sea salt1/2 tsp ground white pepper1/2 tsp Mrs Dash Garlic & Herb (or any other Mrs Dash flavor)

Preheat oven to 400 degrees.
Mix together the ingredients, then spread across a baking sheet.
Bake for 2-4 minutes, until lightly toasted.
Allow to cool, place in ziploc baggie and store in refrigerator.

When ready to use, simply dip your plain cooked chicken in one of the sauces below, then into the Dippin' mix and enjoy! The Dippin' mix has a great nutty flavor with a bit of crunch. 

Spicy Yogurt: Mix 1/4 cup lowfat or fat-free plain greek yogurt with 1/2 tsp of Sriracha sauce.
Salsa Yogurt: Mix 1/4 cup lowfat or fat-free plain greek yogurt with 2 Tbsp of your favorite Salsa.
Mustard Yogurt: Mix 1/4 cup lowfat or fat-free plain greek yogurt with 2 Tbsp of your favorite Mustard.
Asian Yogurt: Mix 1/4 cup lowfat or fat-free plain greek yogurt with 1/4 tsp hot-asian mustard
Wasabi Yogurt: Mix 1/4 cup lowfat or fat-free plain greek yogurt with 1/4 - 1/2 tsp prepared wasabi
Ready-made: low-sugar barbecue sauce, low-sugar ketchup, mustard (yellow, dijon, etc)

Lightly toast the mix to create a nutty, crunchy dipping mix!

Thursday, October 11, 2012

Sunshine and Sand... and other stuff ;-)

Don't forget to vote for my
Pumpkin Peanut Butter
Cookie Skillet Recipe
We're packing up and getting ready to hit the road again. Our family is heading to San Diego for our Goodbye trip with our beloved Nakki. She's been doing so wonderfully on the steroids - gained back all the weight she lost (and then some! She looks like a Nakki-balloon!), is bouncing around like a puppy, and sharing slobbery love whenever she can. It's hard to accept that the end is near when she seems so healthy, but we noticed today that the lymph nodes are starting to swell again. We know she only has a few weeks left, and this trip is our way of celebrating her place in our family. It'll give us all a chance to play, free of stress and drama, and grieve together, too.

The last few weeks (ok, the last YEAR) have been rough on us. There are major traumas and dramas happening that seem to come out of nowhere - NOWHERE, and it feels sometimes like I'm on a surfboard in the middle of the ocean - in a storm. So much upheaval and change, so much emotion. I'm grateful for the people in my life who give me a solid foundation that I can cling to when everything else blows away.

And it seems that change must be in the air... my boss informed us this week that he's sold the company. We are now in a frenzy of transition that is complicated by my part-time status. I could go back full-time but I won't move backwards. I'm doggedly working to get www.RecipeForFitness.com services up and running and was already in major revamp/restructuring mode there when this happened at work. I'm giving my job everything I have for the hours I'm there, then I'm pouring the rest into RFF (Recipe For Fitness). Soon - I promise! Oh- and if you happen to be local, I've got some super fun events and opportunities planned!! :-D

My shoulder is... well, it is what it is. But... the good news is that I have hope! I had two appointments in the last week or so with a specialist-trainer. The purpose was to give me exercise options to strengthen and build my shoulders without further injuring the bad one. He specializes in diseased/injured joints, and let me tell you, that is no lie! In two meetings, he gave me an abundance of resources, but most of all, hope. I can rebuild. I can reach my goals. I can compete again. (Barring any more physical catastrophes - Dear Universe - this is not a challenge.)

I'm no stranger to injury, lol, so I can tell you with great authority that having people who believe in you, and give you tools and information - it's essential to the healing process. And I am healing. I'm sitting here typing this post with an ice-pack (my trusty side-kick) on my shoulder - not because of the AC joint pain, but because the MUSCLES hurt! What???!! YES!! I now have ways to work the muscles without hurting the joint! Woooop! Progress!!!

On another note... guess what's coming up? My four year weight-maintenance anniversary!!! Wooot!!! I lost the weight and have successfully kept it off for four years! You can see my fat pictures (lol) here.   Yay for Lifestyle Changes! Woot! :-D
October 2012 - Four years of
Weight-loss Maintenance!

Tuesday, October 9, 2012

Champion Nutrition Recipe of the Week - Crispy Baked Chicken

Pretty much everyone loves chicken nuggets, but that deep fried breading is no one's friend. This recipe is courtesy of The Eat Clean Diet for Family & Kids, by Tosca Reno. I found this years ago, and it's been a family favorite ever since. I was even able to enjoy them through the majority of my Figure Competition prep! It's HIGH protein, and an amazing source of healthy fats! Dip in your favorite low-sugar bbq sauce or ketchup, yellow mustard, or dijon mustard... or mix up some salsa and plain greek yogurt for an extra zip!   While the recipe calls for the chicken to be chopped into bite size pieces, I also like to prepare it with whole breasts (as pictured). Tasty!

Crispy Chicken BitesRecipe by Tosca Reno
The Eat Clean Diet for Family & Kids
makes 20-24 nuggets, or 3 breasts

3 chicken breasts, no skin
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flax seed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp ground white pepper
*1/4 tsp Mrs Dash Garlic & Herb
Spray cooking oil

Preheat oven to 400 degrees.
Line baking sheet with foil or parchment paper
Chop chicken into 1 1/2 inch cubes (if chopping)
Combine all dry ingredients in a bowl.
Spray both sides of chicken and dip in 'breading' then place on baking sheet.
Bake 10-15 minutes for nuggets, 30 minutes for full breasts (or until cooked through).

TIPS:  *For meat that is incredibly tender, marinate overnight in a large ziploc with enough fat-free buttermilk to cover. *Swap out the Mrs Dash Garlic & Herb for another flavor - try the Southwest Chipotle, or the Italian blend!

NUTRITION:   for three servings, per serving: 323 calories, 42 g protein, 14 g carbohydrate, 11 g fat, 4 g fiber. 10 g net carbs.

NOTE: original recipe called for chicken broth and egg for dipping. I find that the spray oil is enough to keep the breading on the chicken without adding additional ingredients.

Wednesday, October 3, 2012

Wednesday Updates... Oh, and VOTE! :-)

There is so much going on, I feel like I'm about to do a Linda Blair! Well, not really. Hopefully. Really, hopefully.

Today's cooler is up, and as it's Wednesday, my dinner will travel with me to bowling league tonight. :-)

I'm super excited to be part of the Smart Balance Recipe Challenge - if you haven't done so, please, please, PLEASE vote for me! :-)  My recipe is the Pumpkin Peanut Butter Cookie Skillet  by Recipe for Fitness- and it is amazing, if I do say so myself! It's totally clean, incredibly rich & decadent, and you can serve it to guests this holiday season without anyone knowing it's not a calorie-bomb!  And remember, if I win, there's something in it for you, too! A chance to win a duplicate prize! What's the prize? A trip for 2 to Canyon Ranch Hotel and Spa in Miami!! Woot!

View the recipe here: http://blog.recipeforfitness.com/2012/10/recipe-contest-vote-pumpkin-peanut.html

So, yes, this is me shamelessly begging for your votes. Let's show them that Clean Eaters ROCK! :-)

I'd also like to remind you that tomorrow is the Ustream live chat with Tosca Reno and Coach Rita! Don't miss out on this great opportunity to learn about the world of competing!

Live stream by Ustream

Tuesday, October 2, 2012

Recipe Contest! Vote! Pumpkin Peanut Butter Cookie Skillet

Remember last week I told ya'll that I'd be participating in a contest? It's here! From now until November 2, I am up against some super stiff competition, and hope you'll lend me your support. Ok, what I mean is, Please, please, please vote for me! :-)

HOW TO VOTE:  Visit the  Smart Balance™  Recipe Challenge Facebook page and 'like' it... then vote.  It's that easy!
WHAT'S THE PRIZE?  The winner of the Contest will receive a trip for two to Cannon Ranch Hotel & Resort in Miami Beach, Florida  PLUS another trip for 2 for the blogger (that would be me) to give away to a reader.  

So... without further ado....

Pumpkin Peanut-Butter Cookie Skillet
Recipe by Chelle Stafford

Many restaurants serve a cast-iron skillet dessert, and if you’re brave enough to look up the nutritional information, you’ll discover that those skillets are impossible to fit into a healthy lifestyle as anything other than a super-rare treat. But... with a jar of Smart Balance Rich Roast Peanut Butter, and a few other healthy & clean ingredients, you can enjoy a warm, cookie dessert!

My cookie skillet is a flourless cookie that bakes up decadently rich and delicious! Full of protein, vitamins & minerals, and heart-healthy fats, you can savor this dessert without worrying about its impact on your hips!

With the Fall holidays at hand, this just might become your go-to entertaining dessert!

1 16-oz Smart Balance Rich Roast Peanut Butter, smooth
1 cup pureed pumpkin (canned, not pumpkin pie mix)
2 large egg whites
1 tsp baking soda
2 Tbsp pumpkin pie SPICE
2 packets Stevia
¼ tsp sea salt
½ cup Maple Syrup – 100% pure
1 cup Semi-sweet or dark chocolate chips

●  Preheat oven to 350°
●  In a large bowl, with a hand mixer, blend peanut butter, pumpkin and egg whites until creamy
●  Add pumpkin pie spice, stevia, salt and baking soda
●  Mix well with hand blender until all ingredients are thoroughly combined
●  Add maple syrup and mix well
●  With a wooden spoon, mix chocolate chips into the batter
●  Spread batter into a seasoned (lightly oiled) 10-inch cast iron skillet*
●  Bake at 350° for 35 minutes or until edges become golden and center is mostly firm (not jiggly). This cookie should be a bit gooey in the middle.
●  Remove to wire rack to allow to cool for 2-5 minutes.
●  Serve warm.

*If you don’t have a cast iron skillet, you can use a glass pie dish or baking dish.

Tips: This recipe can be prepared entirely gluten free and/or dairy free by purchasing GF
and/or DF chocolate chips.  Top with vanilla ice cream, whipped cream or vanilla protein ice cream!

Nutrition: Makes 16 servings
per serving: 274 calories, 8 grams protein, 24 grams carbs, 18 grams fat, 3 grams
fiber, 17 grams sugar, 246 mg sodium. 21 net carbs.

You can view this recipe in printable format on my website, at http://recipeforfitness.com/recipes/desserts/Pumpkin_Cookie_Skillet.html

HOW TO VOTE:  Visit the  Smart Balance™ Facebook page and 'like' it... then go to the "Recipe Challenge" app on the top right corner of the page and vote.  It's that easy!
WHAT'S THE PRIZE?  The winner of the Contest will receive a trip for two to Cannon Ranch Hotel & Resort in Miami Beach, Florida  PLUS another trip for 2 for the blogger (that would be me) to give away to a reader.  


Champion Nutrition Recipe of the Week - Grilled Steak with Vegetable Ribbons & Creamy Sauce

Love steak? Then this one is for you. This dinner comes together quicker than it sounds... and with vegetables as its base, it's high protein and high fiber. The sauce is rich and decadent without putting a hitch in your diet. This dinner is full of flavor and absolutely packed with antioxidants, vitamins, and muscle-friendly amino acids.

Steak with Vegetable Ribbons & Cream Sauce

Makes 2 servings

● 8 oz lean steak
● 1 medium zucchini
● 2 parsnips
● 1 cup sliced mushrooms
● 4 cloves garlic, minced
● Mrs Dash Garlic & Herb
● Sprig of fresh rosemary
● 1/4 cup fat-free sour cream or fat-free greek yogurt (plain)
● 1 tsp Bragg's Liquid Aminos

● Spray Bragg's on meat and sprinkle with Mrs Dash. Allow to marinate for 20 minutes while coming to room temperature.
● Using a vegetable peeler, peel ribbons of zucchini and parsnip, discarding seedy centers.
● Grill meat (I use my Foreman Grill)
● While meat is grilling, spray a large skillet with olive oil. Over medium high heat, cook garlic. Add rosemary sprigs and stir until you begin to smell the rosemary.
● Add mushrooms and parsnip ribbons and cook, stirring often, until nearly softened.
● Add zucchini, stir and cover. Cook until all vegetables reach desired softness.
● Remove meat from grill when it's reached desired temp, and place on cutting board. Allow to rest for 10 minutes before slicing.
● In a small bowl, mix together the sour cream (or yogurt) with 1 tsp Bragg's Aminos.
● Discard rosemary. Divide vegetables between two plates, top with sliced steak, then drizzle the sauce over the top.
● Serve

NUTRITION: per serving - 295 calories, 30 g protein, 24 g carbohydrate, 10 g fat, 5 g fiber. 19 grams net carbs.

TIP: Want to reduce the carb impact? Replace the parsnips with more zucchini.

You can view this recipe and more on my website at http://recipeforfitness.com/recipes/