Homemade Hummus

Try this recipe and make your own hummus in no time!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None

Yield: 5 servings, about ½ cup each

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
4 cloves garlic
¼ cup tahini (sesame butter)
Sea salt (to taste; optional)
Paprika (for garnish; optional)

Preparation:
1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed.
2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Add salt if desired.
3. Garnish with paprika if desired.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Chicken Satay with Peanut Dipping Sauce

Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.

Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, boneless, skinless, cut into 2-inch chunks

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken in a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce.

Nutritional Information (per serving):
Calories: 253
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 67 mg
Sodium: 581 mg
Carbohydrates: 11 g
Fiber: 2 g
Sugar: 6 g
Protein: 27 g

P90X/X2 Portions
1 Fat
1 Protein
1 Condiment

P90X3 Portions
1½ Protein
3 Fat

Body Beast Portions
3 Protein
3 Fat

Containers
1 Red
½ Blue
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Vegan Habanero Chili

This hot, flavorful habanero chili is so tasty, even meat eaters will love it. It’s made with seitan, a vegan meat-alternative that crumbles just like ground beef, and absorbs the spicy flavors of the sauce. The recipe makes a whopping 10 servings, making it perfect for this week’s meal prep and several more dinners in the future, just freeze the remaining portions. If you find habanero too spicy, you can substitute with jalapeño or bell pepper.

 

Prep time 15 mins

Cook time 20 mins

Total time 35 mins

 

Serves: 10 servings, about 1 cup each

Ingredients

• 2 lbs. seitan
• Nonstick cooking spray
• 1 medium onion, chopped
• 2 cloves garlic, finely chopped
• 1 habanero chile, seeded and deveined, chopped (use gloves to handle)
• 1 tsp. ground chili powder
• ½ tsp. ground paprika
• ½ tsp. sea salt (or Himalayan salt) (to taste; optional)
• 1 dash ground black pepper
• 1 (15-oz.) can black beans, do not drain
• 1 (15-oz.) can kidney beans, do not drain
• 2 medium tomatoes, chopped

Instructions

1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
2. Heat large skillet, lightly coated with spray, over medium-high heat.
3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
4. Add garlic, habanero, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
5. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 additional minutes.
6. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.

3.5.3208

Nutritional Information (per serving):
Calories: 171
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 696 mg
Carbohydrates: 23 g
Fiber: 2 g
Sugars: 4 g
Protein: 20 g

P90X/P90X2 Portions
½ Vegetable
1 Protein
½ Tuber/Legume Carbs

P90X3 Portions
1 Protein
1 Carb

Body Beast Portions
½ Vegetable
2 Proteins
½ Legume

Containers
½ Green
½ Red
1 Yellow

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.

 

Prep time 10 mins

Cook time 8 mins

Total time 18 mins

 

Serves: 4 servings

Ingredients

• 4 (6½-inch) whole wheat pitas
• ¾ cup all-natural spaghetti sauce, no salt added
• 2 fresh basil leaves, chopped
• 2 oz. shredded mozzarella cheese (½ cup)
• ¼ medium onion, sliced
• 1 medium yellow bell pepper, sliced into rings

Instructions

1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

3.5.3208

Nutritional Information (per serving):
Calories: 248
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 8 mg
Sodium: 569 mg
Carbohydrate: 43 g
Fiber: 6 g
Sugar: 2 g
Protein: 11 g

P90X/P90X2 Portions
½ Vegetable
1 Protein
½ Grain Carb
½ Condiment

P90X3 Portions
½ Protein
2 Carb
1 Fat

Body Beast Portions
1 Vegetable
2 Proteins
1 Starch
1 Fat

Containers
½ Green
2 Yellows
½ Blue

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce

This kid-friendly meal is great for adults too! A light almond and panko crust bakes to a crisp, golden exterior, and the honey mustard sauce has the perfect blend of sweet and tangy.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.

Yield: 4 servings

Ingredients:
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
2 tsp. rice wine vinegar
Nonstick cooking spray (or olive oil cooking spray)
2 large eggs
2 Tbsp. water
1 lb. raw chicken breast tenders, skinless
1 cup whole wheat Panko bread crumbs (Japanese-style bread crumbs)
½ cup finely chopped sliced almonds
1 dash tsp. sea salt
1 dash tsp. ground black pepper

Preparation:
1. Combine honey, mustard, and vinegar in a small bowl; mix well. Chill.
2. Preheat oven to 425° F.
3. Line baking sheet with foil; lightly coat with spray.
4. Combine eggs and water in a medium shallow bowl; whisk to blend.
5. Soak chicken in egg mixture for 30 minutes, turning once; set aside.
6. Combine bread crumbs, almonds, salt, and pepper in a large resealable plastic bag; shake to combine.
7. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
8.Place chicken on prepared baking sheet. Bake for 18 to 20 minutes, turning after 10 minutes, until no longer pink in the middle and golden brown.
9. Serve with honey mustard dipping sauce.

Nutritional Information (per serving):
Calories: 328
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 160 mg
Sodium: 677 mg
Carbohydrates: 27 g
Fiber: 3 g
Sugar: 9 g
Protein: 31 g

P90X/X2 Portions
1 Fat
1 Protein
½ Grain Carb

P90X3 Portions
1 Carb
1½ Protein
2 Fat

Body Beast Portions
1 Starch
3 Protein
2 Fat

Containers
1 Yellow
1 Red
½ Blue

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Nachos

These nachos made with freshly-baked tortilla chips are going to become a snack you crave—good thing they have only 258 calories per serving!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.

Yield: 4 servings

Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt

Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.

Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg
Sodium: 666 mg
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

P90X/X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1½ Protein
½ Fat

Body Beast Portions
3 Protein
½ Fat

Containers
1 Red
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach