Monthly Archives: April 2013

Spaghetti Squash with Seafood Marinara

Spaghetti Squash Stack

“Seafood pasta” taken to a whole new level of goodness. This recipe originally started out as spaghetti squash marinara, and then evolved into a full-on veggie stack. This healthier and heartier version of spaghetti stacks spaghetti squash, red bell peppers, tomatoes, tilapia and cheddar cheese. I like to serve the spaghetti over a bed of steamed kale and broccoli for extra filling…and this one leaves me STUFFED.

Estimated Time: 35 minutes

Ingredients (serves 6):

  • Spaghetti Squash – 2.5 pounds
  • Stewed Tomatoes – 1 can
  • Minced Garlic – 3 cloves
  • Chopped Red Bell Pepper – 1 medium
  • Tilapia – 16oz
  • Italian Seasoning – 1 tsp
  • Basil – 1 tsp
  • Oregano – 1 tsp
  • Capers – 3 tbsp
  • Cooking Spray – 1 spray
  • Fat Free Cheddar Cheese – 1/4 cup per serving (optional)

Cut the squash into large chunks and poke small holes into the shell. Microwave for about 10 minutes, and then continue to microwave and check on it until the squash is cooked all the way through. Meanwhile, use the cooking spray to cook the garlic and bell peppers. Once bell peppers are half-way cooked, add in the stewed tomatoes and herbs. Let simmer for 10 minutes. Finally, cut up and add in the tilapia (or any other white fish) to the marinara mixture and simmer on low for about 10-15 more minutes. Add the capers just before its done. Squash should be cooked by now, so thread out the “noodles” from the shell. Divide into 6 portions and top with the marinara sauce. If you’re feeling cheesy, top with cheese.

Optional: Serve over a bed of steamed kale and broccoli to bulk up the dish.

Weight Watchers Points Plus: 4 points per serving (5 points with cheese)

Just. Keep. Spinning.

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I love 6am spin classes because they get my day going bright and early. I don’t have a bike in SF, so spinning will have to suffice as triathlon training for now. The sprints and jumps will definitely help when once I get on a real road with real hills.

Today’s ride was great because I actually decided to put some food in my body before training. Since it’s so early, I usually just roll out of bed and get exercising, but I had read that I should eat at least something before training so that my body has “fuel” to burn. It wasn’t much, but I opted for some carrots before my ride. And I have to say, I TOTALLY felt the difference. I felt like I could spin and climb with more energy than ever before. Want proof? See below:

“I always talk about our metabolism as a ‘fire,'” says David Talley, wellness coordinator for Indiana University. “…The best way to get a fire going is providing it with fuel,” or calories. Talley explains that fueling up before a workout sets one up for more efficient metabolism, which leads to sustained energy and weight loss.

Colorful Summer Salad – Crab & Veggies

Colorful Summer Salad

Nothing screams delicious like a bright, colorful spring salad! This lunch salad is loaded with veggies and incredibly low in fat and carbs. I like to substitute dressing with spicy pico de gallo salsa and lemon juice for an extra kick. Also consider adding or substituting in diced apples, bell peppers and cucumbers.

Estimated Time: 15 minutes

Ingredients (serves 1):

  • Romaine Lettuce – 1 cup
  • Spinach – 1 cup
  • Sliced Grapes – 1/4 cup
  • Diced Carrots – 1/4 cup
  • Diced Raw Onions – 1/8 cup
  • Corn – 1/8 cup
  • Fresh Boiled Crab Meat – 2.5 oz
  • Lemon – 1/4 slice
  • Pico De Gallo Salsa – 2 tbsp

Weight Watchers Points Plus: 2 points

Farm Fresh Egg & Kale Scramble

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This is my favorite go-to breakfast that is packed with lean protein. The eggs are literally farm fresh (and so delicious) because they come straight from my boyfriend’s mom’s chicken coup!

Estimated Time: 5-10 minutes

Ingredients (serves 1):

  • Egg Whites – 3 items
  • Kale -1 handful
  • Spinach – 1 handful
  • Chopped Onions – 1/8 cup
  • Cooking Spray – 1 spray
  • McCormicks Steak Seasoning – (optional for an extra kick of spice)

Weight Watchers Points Plus: 1 point

Tilapia Stir-Fry Lettuce Wraps

Tilapia Stir-Fry Lettuce Wraps

Lunch is served! Delicious tilapia stir-fried with a bed a veggies and then wrapped up in romaine lettuce. Light, healthy and low fat!

Estimated Time: 25 minutes

Ingredients (serves 3):

  • Tilapia – 4oz chopped into small pieces
  • Packaged Coleslaw Mix – 8oz
  • Broccoli – 1.5 cups
  • Napa Cabbage – 1.5 cups
  • Chopped Onions – 1/2 cup
  • Lettuce – 1 head cut into thirds
  • Fresh Ginger Root – 1 tbsp
  • Water – 1/8 cup
  • Soy Sauce – 1.5 tbsp
  • Splenda – 2 packets
  • Cooking Spray – 1 spray

Add cooking spray and cook all veggies until tender. While cooking, mix water, soy sauce, ginger and splenda together. Add in tilapia and sauce mixture, and simmer on low for 10 minutes. Eat with lettuce leaves and enjoy! Yum!

Weight Watchers Points Plus: 2 points per serving

Quinoa, Orzo & Chicken Soup

Quinoa, Orzo & Chicken Soup

Warm, comforting and simple chicken soup made with quinoa, orzo & veggies. Lemon juice and dill elements bring a fresh, exciting flavor but the true, secret ingredient? Sriracha sauce! Well, not so secret anymore…

Ingredients (serves 9):

  • Chicken Breast – 7 oz
  • Dry Orzo – 1 cup
  • Dry Quinoa – 1 cup
  • Chopped Carrots – 8 medium
  • Lemon – 1 medium
  • Fresh Dill – 3 stalks
  • Water – 12 cups
  • Sodium-free chicken stock – 5 tbsp.
  • Sriracha Sauce – 3 tbsp
  • Salt – 1 tsp
  • Pepper – 1/2 tsp
  • Cooking Spray – 1 spray

Season chicken with a dash of salt and pepper, and bake for about 10 minutes or until fully cooked; set aside. Spray the inside of a large soup pot and cook the chopped carrots. Once tender, add water, chicken stock, sriracha sauce, salt and pepper and bring to boil. Add in quinoa and orzo and reduce to low. Let cook for about 20 minutes. Meanwhile, begin shredding the baked chicken into small pieces. Once quinoa is cooked, add in the chicken, lemon and dill. And then you’re done! Yum!

Weight Watchers Points Plus: 3 points per serving

 

Robert & Steph’s Engagement Dinner

Grilled VeggiesSmoked Turkey BreastGreen Beans with AlmondsThis weekend, we celebrated my brother’s engagement with his new fiance! No Jensen celebration is complete without massive amounts of food. Here are some pics of my favorites from the weekend, to include a grilled veggie platter, smoked turkey breast and fresh green beans with almonds. The grilled veggies WERE TO DIE FOR.

 

Avila Ridge Hike, SLO

Avila Ridge Hike

 

One of my fav hikes!¬†Hikepeak.com¬†writes, “Two parallel but varied trails explore the coast between Shell Beach and Avila Beach in San Luis Obispo County. Shell Beach Bluff Trail is an easy, wheelchair-friendly paved trail overlooking a picturesque cove. Ontario Ridge Trail is a rugged, sometimes-steep track crossing a 700-foot hill above the bluff. Put these two together for a 2.8-mile loop with 675 feet of elevation gain, and spectacular ocean views”

I start on the Shell Beach side (closer to the highway), the hardest part first. It’s a easy-medium hike that takes about an hour. The views are to DIE for. When David and I are feeling extra adventurous, we walk along the Pirate’s Cove (nude) Beach on our way back to the car. Always an interesting experience…

Monterey Bay Salmon

Monterey Bay Salmon

On my drive back to San Francisco, I stopped in Monterey for Date Night with Dad! To my surprise, he had prepared a delicious “Monterey” dinner for me. He caught the salmon himself, and the artichokes are from my boyfriend’s family farm Ocean Mist. Serve with rice or salad.

Salmon Recipe:

  • Salmon – (3 oz per serving)
  • Teriyaki Sauce – 1 tbsp
  • Marinate the salmon with teriyaki sauce for 15 minutes and then bake at 350 for no more than 10 minutes. It cooks fast so keep an eye on it!

Castroville Artichoke Recipe:

  • Boil artichokes in hot water for 45 minutes or until leaves pull off easily. That’s it!

 

1st Day of Triathlon Training

Running

Today was my first day of training for the SLO Triathlon! I hadn’t been on a run in what feels like ages, and I have to say, it was a great first day back! I averaged a 10 minute mile, which was a pleasant surprise considering how long it’s been since I last ran. My goal is to get under 9 minutes before the triathlon. #werk