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4 recipes Richard Simmons wants you to know about!

NEED TO KNOW
  • Fitness guru talks health and happiness with Jane
  • He overcame personal struggle with obesity 30 years ago

Legendary fitness guru Richard Simmons stopped by and talked with Jane Velez-Mitchell about healthy living and ways to make exercise fun!

Simmons, known for his hugely popular exercise videos, is also very passionate about the fight against childhood obesity. He shares some tips on how families can fight the epidemic in a fun and healthy way.

For more information, check out Richard's official website and be sure to try out these healthy recipes suggested by the Weight Saint himself:

Richard's recipes:

Caribbean Breakfast Scramble

Serves 4

Cooking Spray

¼ Cup onion (finely chopped)

½ Green pepper (chopped)

¼ tsp Salt

¼ tsp Red pepper flakes

½ tsp Cumin

Dash Paprika

2 Cups eggbeaters

1 Small avocado (peeled and sliced)

1 Cup sliced papaya

Methods/steps

1. Spray a large skillet with cooking spray, heat and sauté onions, peppers until soft.

2. Add salt, red pepper flakes, cumin, paprika, and eggbeaters, cook until eggbeaters are just cooked.

3. Serve with sliced avocados, and papaya.

Additional Tips

Nutritional Information: 173 calories, 14 gm protein, 13 gm carbohydrate, 7.7 gm fat, 0 mg cholesterol, 379 mg sodium

Food mover windows to close: 2 protein, 1 fruit, 1 fat

Tip: If you like it extra-spicy kick it up a notch by adding extra red pepper flakes, or chop in some jalapeno peppers.

Asian Broccoli Slaw

Serves  8

20 oz broccoli coleslaw mix

1 (3oz) package of oriental flavor instant Ramen noodles

½ Cup fat-free Italian salad dressing

1 Tb Apple cider vinegar

3 Tb Splenda blend brown sugar

Cooking spray

¼ Cup slivered Almonds

¼ Cup unsalted shelled sunflower seeds

2 Chopped green onions

Methods/steps

1. Combine fat-free dressing, cider vinegar, Splenda brown sugar, and packet of seasoning from Ramen noodles.

2. Place Ramen noodles in a Ziploc bag and lightly crush with a rolling pin.

3. Spray a skillet with cooking spray and toast crushed noodles, almonds and sunflower seeds for a few minutes.

4. Combine all ingredients in a large bowl.

5. Serve immediately or store in a refrigerator until ready to use.

Additional Tips

Nutritional Information: 110 calories, 4.4 gm protein, 15.8 gm carbohydrate, 4.2 gm fat, .3 mg cholesterol, 441 mg sodium

Food mover windows to close: 2 vegetable, 1 fat, 1 extra

Tip: This is a modified lower-fat and calories version of the typical party favorite.

Blackened Flank Steak Salad

Serves  4

12 oz Flank steak

¼ tsp Black pepper

1 tsp Sea salt

1 tsp Sugar

1 tsp Paprika

1 tsp Ground coriander

1 tsp Ground cumin

¼ tsp cayenne

2 tsp chili powder

1 Tb Olive oil

Juice 1 lime

6 Cups lettuce

1 Peeled sliced cucumber

½ Cup thinly sliced red onion

1 Cup cherry tomatoes

Methods/steps

1. Mix together black pepper, sea salt, sugar, paprika, ground coriander, ground cumin, cayenne pepper, and chili powder.

2. Press spice mixture on to both sides of steak, drizzle with olive oil, cover and refrigerate over night.

3. Grill steak until cooked to desired doneness, and drizzle with lime juice. (Steak can also be cooked in the oven under the broiler.) Slice steak on an angle into thin slices.

4. Mix together lettuce, cucumbers, red onions and tomatoes. Top with slices of steak.

5. Serve with favorite fat-free dressing, sweet dressings like raspberry and French work best.

Additional Tips

Nutritional Information: 167 calories, 15.5 gm protein, 6.7 gm carbohydrates, 8.8 gm fat, 30 mg cholesterol, 633 mg sodium

Food Mover Windows to Close: 2 proteins, 1 vegetable, 1 fat

Tip: This rub works well on chicken and seafood. If you like it less spicy cut back on the pepper and cayenne a little.

Grilled Chicken with Honey Mustard Sauce

Serves 4

1 lb. skinless, boneless chicken cutlets, cut into four equal pieces.

1 TBS olive oil

1 TBS minced garlic

1/2 tsp onion powder

1/4 tsp pepper

1/4 tsp salt

4 light rolls

1 sliced tomato

4 thin slices of red onion

Ingredients for Honey Mustard:

2 TBS brown mustard

2 tsp honey

1 - 2 packets artificial sweetener

1 TBS apple juice

Methods/steps

1.         Mix together mustard, honey, artificial sweetener and apple juice and refrigerate.

2.         Place chicken with olive oil, minced garlic, onion powder, pepper and salt in a Ziploc bag and refrigerate for at least one hour.

3.         Grill chicken until just cooked through (white in the center).

4.         Assemble chicken, tomato and red onion on four rolls. Secure with toothpicks and cut in half. Serve with honey mustard sauce.

Additional Tips

This recipe works great with barbecue sauce or fat free Miracle Whip as a spread. You can also pre-marinate chicken in fat free Italian dressing instead of the marinade above.

Nutritional Information:

266 calories, 29 gms protein, 18 gms carbohydrates, 8 gms fat, 72 mgs cholesterol, 460 mgs sodium

FoodMover windows to close:

3 protein, 1 starch

Bourbon Barbequed Pork Loin

Serves 4

16 oz lean boneless pork loin, cut into 4 pieces

¼ cup catsup

2 Tb bourbon (orange juice can be used instead of bourbon if desired)

1 Tb mustard

1 tsp onion powder

1 tsp garlic powder

1 Tb lite soy sauce

Tabasco to taste

6-oz. cling sliced peaches in their own juice (drained, reserving juice)

Methods/steps

1.         Mix all ingredients together with 2 Tb peach juice.

2.         Cover a baking sheet with aluminum foil.

3.         Turn oven on to broil.

4.         Place pork loin on coated baking sheet and top with sauce.

5.         Broil for about 3-5 minutes until pork is cooked through.

Additional Tips

Lean pork is very low in fat and can be used in many recipes as a delicious alternative to having poultry or fish.

Nutritional Information:

229 calories, 20 gm protein, 9 gm fat, 9.5gm carbohydrate, 57 mg cholesterol, 423mg sodium

FoodMover windows to close:

3 Protein, ½ Fruit

Jasmine Rice Medley with Pine Nuts

Serves  6

2 Tb I Can’t believe it’s not butter light

1 Small onion sliced thin

½ Cup sliced carrots

1 Cup jasmine rice

2 Cups low sodium chicken broth

½ tsp Salt

Jazz up your Jasmine rice by adding either ¼ tsp cumin, a dash of nutmeg, or ½ tsp cinnamon

2 Tb Pine nuts

Methods/steps

1. Heat I can’t believe it’s not butter in a small pot.

2. Sauté onions, carrots and rice for about 5 minutes.

3. Add broth and salt and cook for about ½ hour until all the liquid is absorbed.

4. Sprinkle with pine nuts and serve.

Additional Tips

Nutritional Information: 167 calories, 4 gm protein, 28 gm carbohydrate, 4 gm fat, 1.7 mg cholesterol, 321 mg sodium

Food Mover Windows to Close: 2 Starch, 1 Fat

Tip: Basmati, brown, and wild rice all work well in this recipe in place of the jasmine rice.

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