Skinny Beef Stroganoff

Classic beef stroganoff is a Russian dish made from sautéed beef and a sauce made from sour cream. It’s popularity spread around the globe, spawning many variations. The traditional American version also has onions and mushrooms sautéed in butter, and is served over a bed of egg noodles. It’s a hearty meal that’s especially comforting during colder months. But it’s rich, and loaded with calories. This Skinny Beef Stroganoff has the same savory flavor, but significantly reduces the fat and calories.

To make this Skinny Beef Stroganoff dinner you’ll want to make again and again, start with extra lean sirloin beef, and add plenty of it. With so much hearty beef, you're able to reduce the amount of noodles and upgrade them to whole wheat egg noodles, while managing to make the dish more satisfying. To replicate the creamy sauce, combine beef stock with reduced fat Greek yogurt. The yogurt adds the similar tang of sour cream, without the fat. A sprinkling of fresh parsley adds a welcome pop of color, fresh fragrance, and elevates the dish.

Skinny Beef Stroganoff 

Prep time: 15 mins

Cook time: 41 mins

Total time: 56 mins

Serves: 6 servings, approx. 1½ cups each

Ingredients

• 3 tsp. olive oil, divided use
• 1½ lbs. extra lean beef sirloin, cut into thin strips
• 1 medium onion, chopped
• 8 oz. sliced mushrooms
• 3 Tbsp. whole wheat flour
• 4 cups low sodium organic beef broth
• ¾ tsp. sea salt (or Himalayan salt)
• ½ tsp. ground black pepper
• 3 oz. dry whole wheat egg noodles
• ½ cup reduced fat (2%) plain Greek yogurt
• 2 Tbsp. finely chopped parsley

Instructions

1. Heat 1 tsp. oil in large nonstick skillet over high heat.
2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until browned. Remove from skillet. Set aside.
3. Heat 1 tsp. oil in same skillet over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 4 minutes.
5. Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until most liquid is absorbed.
6. Add remaining 1 tsp. oil; cook, stirring occasionally, for 1 minute.
7. Add flour; cook, stirring frequently, until onion mixture is evenly coated.
8. Add broth slowly, stirring constantly. Season with salt and pepper. Bring to a boil. Reduce heat to medium-low; cook, stirring frequently, for 8 to 10 minutes.
9. Add egg noodles. Mix well and cover with liquid; cover. Cook for 6 to 8 minutes, or until noodles are soft. Remove from heat.
10. Add yogurt; mix well.
11. Serve garnished with parsley.

Nutritional Information (per serving):
Calories: 288
Total Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 78 mg
Sodium: 459 mg
Carbohydrates: 17 g
Fiber: 2 g
Sugars: 3 g
Protein: 33 g

P90X/P90X2 Portions
1½ Protein
½ Carb Grain
½ Vegetable

P90X3 Portions
1½ Protein
1½ Carb
½ Fat

Body Beast Portions
1½ Vegetable
3 Protein
1 Starch
½ Fat

Portion Fix Containers
½ Green
1 Yellow
1 Red
½ tsp.

Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.

30 Healthy Chicken Breast Recipes

I’m not a picky eater by any means, but there is something about white meat that was just…bland. These recipes, are part of the reason why my tune has changed. They're turning "tastes like chicken" into a good thing again.

Recently I’ve learned how versatile chicken breast can be. Roast it, grill it, sautée it, marinate it, serve it in soups, on salads, on pizza, with fruit, flavor it with herbs, spices, sauces. Chicken breast meat has about 9 grams of protein and only 1 gram of fat per ounce, making it one of the leanest proteins. And, there are so many ways to add flavor it.

When you cook with chicken, keep in mind that their breasts have been getting bigger. Individual boneless, skinless breasts used to weigh 5 or 6 ounces, but can now be a hefty 8 ounces or more. That extra meat comes with an additional 60 calories and 5 grams of fat. That’s not necessarily a lot, and it’s good lean protein, but it can add up fast when you’re watching your waistline. I like to separate the tenders from the breast meat and save them for another meal. If the portion is still too big, I save the extra cooked meat for a salad the next day. (Meal prep win!!)

Here are 30 tasty chicken breast recipes that will win you over too. Let me know which ones you’re going to try and which you like best in the comments.

SALADS

Grilled Chicken Caesar Salad
Have your croutons and eat them too with this lighter version of Caesar salad that’s high in protein but low in calories.

Chicken, Apple, and Sweet Potato Salad
With its crunchy pecans, baked apples, and sweet potato, this protein-rich salad features many of my favorite flavors. It’s a hearty salad that really satisfies.

Chicken and Pear Salad
Spinach, honey, and pears make this dish sweet, savory, and delicious. The skin of a pear contains about four times as many phytonutrients as the flesh, and about half of the fruit’s total fiber, so if you prefer to, you can leave the skin on.

Chicken with Quinoa, Oranges, and Walnuts
This chicken and quinoa dish is packed with healthy proteins and good fats. Walnuts give it crunch, and oranges and herbs give it lots of fresh flavor.

SOUPS

Chicken and White Bean Soup
Rotisserie-cooked chicken means this hearty homemade soup is ready in minutes!

Roasted Chicken and Butternut Squash Soup
Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight.

Greek Lemon Chicken Soup
For a new twist on an old standby, try this quick chicken soup inspired by the classic Greek soup Avgolemono (meaning “egg-lemon”). I love the simple, creamy soup base made by whisking eggs, lemon, and broth together. This healthy version has 231 calories and 32 grams of protein per serving.

SANDWICHES

Chicken Ciabatta Sandwiches with Homemade Chicken Patties
Make your own delicious chicken patties seasoned with garlic and spices and build them into a memorable sandwich with Swiss cheese and whole grain ciabatta rolls. You’ll want to make extra patties to freeze for future easy meals.

Greek Chicken Pita
This puts all of the flavors of a classic Greek salad into a delicious and satisfying pita sandwich you’ll make again and again.

Chicken and Spinach Wrap
Lunch just got a little better. Here's a delicious chicken salad with spiced yogurt instead of mayonnaise and wrapped it in a hearty wheat tortilla stuffed with spinach.

SNACKS

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. Yum!!

Chicken Satay with Peanut Dipping Sauce
Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.

Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce
Everyone loves these crispy chicken fingers, and the sweet and tangy dipping sauce. They’re a crowd-pleaser, and a kid pleaser. (mom win!!) You’re going to want to make extra!

Sweet Potato Skins with Chicken and Spinach
Here's what's usually a greasy bar snack, turned into a delicious appetizer that is healthy enough to eat for a meal! These baked sweet potato skins are topped with spinach, spiced chicken, and cilantro, with a dollop of Greek yogurt.

PIZZA AND PASTA

Chicken Pizza
This healthy homemade pizza is topped with lean chicken, fresh ingredients, and a touch of Parmesan cheese. Peppery arugula is the finishing touch that will make you want to make this pizza all the time. (Use cauliflower crust for an even healthier alternative.)

Chicken and Mushrooms over Pasta
Update basic chicken pasta with garlic, flavorful sautéed mushrooms, white wine, and fresh parsley. Common button mushrooms are great in this recipe, but if you want to amp up the flavor or impress someone special, choose porcini, morel, oyster or other wild mushrooms.

Peanut Chicken with Soba Noodles
I used buckwheat soba noodles instead of pasta in this Asian-inspired chicken dish. It’s loaded with leafy greens, fresh edamame and crunchy peanuts. Enjoy hot or cold!

MAIN DISHES

Grilled Chicken Dijon
Grill it or broil it, this lean chicken dijon recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Curried Chicken with Couscous
With a creamy, curry base made from light coconut milk, this entree tastes much more decadent than it is. If you’ve ever been intimidated by making a curry dish, this recipe is a great place to start. It’s extremely simple, and the results are absolutely delicious. This is a great recipe to make and freeze in individual portions.

Herb Chicken
Chicken breast doesn’t have to be boring. This version made with parsley, rosemary, and lemon zest has tons of fresh flavor. Any fresh herbs can be used in this recipe. Try substituting the rosemary with basil, tarragon, or oregano. Leftover portions taste excellent on top of a salad.

Chicken Piccata
This lightly breaded chicken piccata recipe is topped with mushrooms, artichokes, and capers. It has 27 grams of protein per serving and only 240 calories.

Crispy Oven-Baked Chicken
Forget greasy fried chicken! This oven-baked chicken recipe has all of the juiciness and crunch you’d expect from fried chicken, without the added fat and calories.

Hearty Chicken, Sweet Potato, and Apples
This is a great recipe to use leftover chicken and baked sweet potatoes. Don’t have leftovers? We’ll let you in on a little secret: the dish in the photograph below was made with a chicken breast from the deli section of the supermarket and a bag of frozen cubed sweet potatoes.

Chickpea Curry with Chicken
This protein-rich chicken curry with chickpeas dish is richly spiced. For a milder (or hotter) version, adjust the amount of chili powder to your taste.

Tuscan Chicken with Olives and Capers
The bold flavor combination of capers, tomatoes, and olives will make you feel like you’re on a Mediterranean vacation.

Healthier General Tso’s Chicken
Order General Tso’s out and get ready for a hefty helping of saturated fat and calories. Try this healthier version instead and enjoy the taste and just 183 calories per serving.

Jerk Chicken
This recipe for Jamaican jerk chicken uses a spicy marinade. Marinated chicken can be baked for a quick weeknight meal, or move it to the grill for a great summer barbecue.

Zesty Chicken with Brown Rice
When it say zesty here, it means spicy! This recipe cooked with fresh veggies, tomatoes, and chili sauce really wakes up the average chicken dinner.

Chicken and Veggie Fajitas
This delicious restaurant favorite is easy to make at home! Our version is healthy and packed with a rainbow of vegetables.

Chicken Tacos
Even though these simple chicken tacos taste like delicious comfort food, they have only 248 calories and 6 grams of fat per serving. Top with shredded cabbage or radishes for extra crunch.

Hungry for the recipes to make these awesome dishes? Leave a comment with the dish name & your email address and I'll send them to you!! Happy eating :)

Post via The BeachBody Blog.

How to Lose Weight, Not Muscle

Losing weight and gaining muscle can often seem at odds. You’ve heard the classic advice: If you want to shed pounds, you have to eat fewer calories while burning more of them. If you want to gain muscle, you have to do just the opposite, increasing your caloric intake while working your muscles hard. So is it possible to attack the two most popular fitness goals at the same time? The answer is an unequivocal yes. Just follow these three simple rules.

Skip the Long Runs
If you want to lose fat, don’t go the aerobic route, say researchers at Pennington Biomedical Research Center, in Louisiana. Their study comparing the weight-loss results of people who did aerobic workouts while dieting with those who only dieted found that steady state cardio (think: jogging, stationary cycling, rowing) added almost nothing to the weight loss equation. When it comes to shedding pounds, you want to be the hare, not the tortoise: A 2011 Australian study found that shorter, tougher workouts (e.g., sprints, intervals, high-intensity strength circuits, like T25) consistently resulted in significant fat loss. Added bonus: Working out at a high intensity specifically targets abdominal fat—the most insidious kind that wraps around your internal organs, increasing the size of your belly and your risk for cardiovascular disease, diabetes, and even cancer.

Don’t Starve Yourself
If you want to lose fat, you have to cut your caloric intake. But if you also want to also maintain (or even build) muscle, cutting a little works better than cutting a lot, according to Norwegian scientists. Their study found that strength-training athletes who cut calories by 30 percent saw no change in muscle mass, but those who cut calories by just 19 percent were able to increase their muscle mass while also leaning out. Shoot for losing no more than 1 percent of your bodyweight—or roughly 1 to 2 pounds—per week, suggest the researchers. 

Prioritize Protein
You need protein to build muscle. If you want to lose fat at the same time, you may need even more: A 2016 study found that overweight men on an intense fitness routine and a calorie-restricted diet were able to gain muscle over a 4-week period—but only if their protein intake was high. Protein should make up slightly more than one-third of your total caloric intake. Don’t want to do the nutritional math? Eyeball it: Meat, fish, poultry, and other protein should take up about a third of your plate at each meal.

For help finding the perfect food intake balance for you, check this out.

Post via The BeachBody Blog.