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Michael TorchiaOperation Fitness
By
Michael Torchia

Healthy and Delicious Recipes for The Holidays!

Looking for something delicious and nutritious to make for the holidays?  Look no further!  I have some wonderful recipes to share with you. Having a great body at any age can be done, but it takes a commitment to working out regularly and eating smarter. Some of my elite clients such as; Matt Damon, Al Pacino and Kevin Spacey have enjoyed my yummie meals.  And now you can learn how to make my simply sinful, but oh-so-healthy holiday delights!

Hi-Protein Banana Pancakes

I promise you won’t miss the sugar and extra fat in this addictive pancake recipe. You’ll be able to eat more and still feel like moving! If you are trying to lose weight, use agave syrup, lighter taste and with less sugar, instead of maple syrup.

Prep Time: 15 minutes
Cook Time: 15 minutes
Serves 6-8
Ingredients:
2C whole wheat pastry flour
2 tsp baking powder
1 tsp salt
1 tsp cinnamon
1 tsp allspice
1 tsp ginger
1 egg white, beaten
4 mashed bananas
3 packets Stevia (or Splenda)
3 heaping scoops of Jay Robb Whey Protein Powder
1 cup non-fat milk
2 tbsp Canola Oil
Butter Spray

Sift together dry ingredients. Set aside
In another bowl, mix egg whites, bananas, stevia, non-fat milk and canola oil. Mix well. Add dry ingredients to this bowl and mix until smooth. If mixture is too thick add milk 1 tablespoon at a time. On a non-stick griddle with butter spray, heated over medium-low heat, pour a heaping tablespoon or small ladle to make pancakes. When bubbles start to appear towards the edges, flip over. When brown on both sides, take off heat. Keep warm in oven. Serve with light butter and agave syrup instead of maple. It tastes much like maple, but it’s lighter and has less sugar. Makes 12-14 pancakes.

Per Serving (about 1 pancake)
Calories: 112
Total fat: 3gr
Sodium: 85gr
Carbohydrates: 19gr
Protein: 5gr
Sugars: 3gr


Hearty Vegetable Soup

This easy-to-make soup is a great starter course for Thanksgiving dinner. Family members and guests will enjoy the sweetness of the carrots along with the subtle but savory flavor of the onions, ginger and garlic. This soup freezes well and the recipe works perfectly when you double it.

Prep time-15 minutes
Cook Time-15 minutes
Serves 4
Ingredients:
Butter spray
2 medium onions, chopped
2 medium carrots, sliced thin
2 tbsps fresh cilantro, chopped
2-3 cloves garlic, chopped
1 tsp ground allspice
15 oz chicken broth, low sodium
15 oz Zucchini Slices
1 C Non-fat milk

In a large saucepan well sprayed with the butter spray, cook onions, carrots, cilantro, garlic, and allspice over medium heat. Stir occasionally until all the vegetables are soft. Using a food processor, puree the vegetables along with a cup of chicken broth. Mixture should be almost smooth.  Wipe the saucepan clean and add zucchini and the rest of the broth. Heat until slightly browned. Add back vegetable puree. Stir until completely mixed together and heated through. Serve as an appetizer, a side with a salad or sandwich for lunch or hearty winter snack!

Per Serving
Calories: 112
Total fat: 2gr
Sodium: 78gr
Carbohydrates: 16 gr
Protein: 7gr
Sugars: 6gr


Chicken Marinara

I have created a high protein dish for the main course which is simple to make and incredibly delicious!  This recipe has similar ingredients to the soup.  The tomato puree makes the sauce thick and flavorful without adding any extra fat.

Prep Time 15 minutes
Cook Time: 35 minutes
Serves 4-6
Ingredients:
Split chicken breasts, about 3 pounds worth, skinned
1 tsp fresh pepper
Olive Oil Spray
1 C tomato puree
2 medium sweet onions, chopped
1 15 oz can whole tomatoes
1 tsp rosemary
1 tsp ground thyme
1 tsp ground sage
3 garlic cloves, mashed
3/4C low sodium chicken broth
1 tsp sea salt

Pre-heat oven to 350. Season chicken with pepper. Heat skillet sprayed with oil over medium heat. Brown chicken pieces. Add tomato sauce over the chicken. Stir and transfer to 3 qt baking dish. Respray skilled and sautee (1 onion over medium heat for 4-5 minutes, until soft and brown. Add to baking dish. Mix all spices and broth together until smooth. Pour over chicken. Season with black pepper to taste. Cover dish with foil and bake 20-25 minutes. Remove foil and bake 10 minutes more or until done. Place pieces on a serving plate, make sure sauce is mixed fully and pour over the chicken.

Per Serving
Calories: 84
Total fat: 1gr
Sodium: 58gr
Carbohydrates: 9gr
Protein: 10gr
Sugars: 3gr

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