Something the whole family can enjoy for dinner, Get Fit Stir Fry Salad. Easy preparation and cooking time.

Ingredients:
Onion
Broccoli
Olive Oil
Brown Rice
Black Beans
Romaine Lettuce

Directions:
Chop onion and broccoli. Add olive oil to frying pan, heat on medium. Add broccoli, onion and spices of your choice. Cook for 5 minutes or until onion turns translucent. Add brown rice and black beans. Continue cooking for 10 minutes on medium heat, stirring occasionally.

Add Stir-Fry to bed of chopped romaine lettuce. Top with your favorite protein like grilled chicken or shrimp. Enjoy!

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Just in time for dinner!! Check out this delicious Fennel-Crusted Salmon dish our Facebook Fan Sarah shared with us. This looks delicious and is easy to make.

Ingredients:
    •    5 teaspoons extra-virgin olive oil, divided
    •    1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
    •    2 15-ounce cans white beans, rinsed
    •    2 medium tomatoes, diced
    •    1/3 cup white wine
    •    1 tablespoon Dijon mustard
    •    1/2 teaspoon freshly ground pepper, divided
    •    1 tablespoon fennel seeds
    •    1 pound salmon fillet, skin removed (see Tip), cut into 2 portions

Preparation:
    1.    Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
    2.    Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
    3.    Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.

Tip:
To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either.

Nutritional Facts per Serving:
306 Calories
13 Gram Fat (2 g sat , 6 g mono)
45 MG Cholesterol
29 Grams Carbohydrates
0 Grams added Sugars
25 Grams Protein
9 Grams Fiber
467 MG Sodium
1019 MG Potassium

Source: Eating Well

Who doesn't love cornbread? Putting a "healthy spin" on cornbread with this yummy Gluten-Free Broccoli Cornbread recipe I found in a Muscle & Fitness Hers magazine years ago. Broccoli provides an array of health benefits. Broccoli is loaded with beta-carotene. folic acid, fiber, vitamin A and C, all said to be cancer fighting nutrients. Broccoli is especially promising for reducing the risk of breast cancer.

You can pair this delicious and healthy Broccoli Cornbread with your favorite soup and chili on a cold winter day, or just enjoy by itself as a snack. The recipe is simple and the prep time is quick enough that my boyfriend's 5 year old basically did all the work for the one we cooked for dinner this evening.


~ GLUTEN-FREE BROCCOLI CORNBREAD ~

Ingredients:
2/3 Cup Soy Flour
2/3 Cup Yellow Cornmeal
1/2 TSP Salt
2 Tsp Baking Powder
4 Tbsp Sugar
1/2 Cup Egg Substitute or Egg Whites
2/3 Cups Fat-Free Cottage Cheese
1 Medium Onion Finely Chopped
1/2 Cups Olive Oil
7oz Fresh Chopped Broccoli
1/2 Red Bell Pepper Chopped

Directions:
Heat oven to 400 Degrees. Mix all ingredients in a large bowl except broccoli and red peppers. Stir well. Fold broccoli into batter mix. Spray a loaf pan with nonstick cooking spray. Pour batter into loaf pan, top off with chopped red bell pepper. Bake for 40-50 minutes. Let cool for 10 mins before serving. Store in refrigerator. Makes 12 Servings. Enjoy!

Nutritional Facts per Serving:
131 Calories
4 Grams of Protein
18 Grams of Carbohydrates
5 Grams of Fat
1.5 Grams of Fiber