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5-Factor Recipes On the Go

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On the go? Check out these quick and simple recipes from celebrity trainer Harley Pasternak's 5-Factor Diet.

Fruit Salad

Breakfast: Protein Packed Fruit Salad

3 medium orange(s)
1 1/4 cup(s) cottage cheese, low-fat
1 teaspoon ginger, ground
1 scoop(s) protein powder
1 cup(s) strawberries, sliced
3/4 cup(s) blueberries

Peel and section two of the oranges and squeeze the juice from the third. Whisk the juice from the orange, protein powder and ginger into the cottage cheese. Spoon cottage cheese into bowls and top with orange sections, strawberries and blueberries.

Serve chilled.

Makes 2 servings.

Snack 1: Pita Pocket Snack

1 pita, mini, whole wheat, (4-inch)
2 ounce(s) turkey, deli-style
1/2 ounce(s) cheese, reduced-fat Swiss
1 medium tomato(es), sliced
1/2 cup(s) sprouts, alfalfa

Slice an opening in the pita. Fill pita with turkey and cheese. Toast if desired. Add tomato and sprouts.

Makes 1 serving

Lunch: Open-Face Turkey BLT

2 slice(s) turkey bacon
1 head(s) lettuce, romaine, leaves washed and patted dry
6 ounce(s) turkey, deli-style, fat-free, thinly sliced
2 tomato(es), thinly sliced
1 tablespoon vinegar, red wine

Microwave the turkey bacon for 3 minutes or until crisp. Crumble the bacon and set aside. Lay the romaine leaves flat on a plate. Layer with the sliced turkey, sliced tomatoes, and the turkey bacon. Season with salt and pepper and drizzle with red wine vinegar. Place the bun-less BLTs on plates and serve immediately.

Makes 2 servings

Snack 2: Espresso Panna Cotta

1 cup(s) yogurt, fat-free plain
1 cup(s) sour cream, nonfat, or quark
1 1/2 ounce(s) espresso, chilled (1 shot)
1 tablespoon chocolate, bitter or semisweet, finely chopped
3 teaspoon vanilla extract
2 teaspoon sugar substitute, heat-stable

Whisk together the yogurt, sour cream, coffee, chopped chocolate, vanilla extract, and sugar substitute until smooth. Pour into two small containers and chill until ready to serve.

TIP: If you want to avoid caffeine, use decaf espresso. You can also try adding a fat-free, sugar-free coffee flavoring such as hazelnut or Irish cream.

Makes 2 servings

Dinner: Shrimp and Rice Stir-Fry

1 pound shrimp, peeled and deveined
cooking spray
1 1/2 cup(s) rice, brown, cooked
1/2 tablespoon garlic powder
2 cup(s) broccoli florets
1/4 cup(s) scallion(s) (green onions), slivered
1/4 cup(s) soy sauce, reduced-sodium
2 teaspoon sesame seeds

Remove the tails from the shrimp and cut the shrimp into bite-size pieces.

Coat a nonstick skillet with cooking spray and heat the skillet. Add the shrimp and cook for 2 minutes. Remove from the heat and set the shrimp aside.

Coat the skillet with cooking spray and heat the skillet. Add the rice and garlic powder and cook for 1 minute, stirring constantly. Add the broccoli and cook until it is bright green. Add the shrimp, scallions, soy sauce, and sesame seeds. Cook for 1 minute longer.

Spoon the stir-fried mixture onto plates.

Makes 2 servings


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1 comments so far | Post a comment now
Ten Tees January 9, 2011, 1:24 PM

Nice post. Enjoyable and fun reading. I just have a small thing to make about t-shirts.

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