14 New Orleans Fitness Meals and Recipes

June 18, 2009


Here are 14 New Orleans Fitness Meals and Recipes you can use to stay fit and healthy this summer!

Perfect Honey-Glazed New Orleans  Salmon

Talk about an easy way to prepare a delicious salmon dinner; this main dish only takes 20 minutes from start to finish. Salmon is a wonderful source of omega 3 fatty acids.
Servings: 2

Here’s what you need…

1 (8oz) sockeye salmon fillet, cut into 2 pieces
1 teaspoon honey
1 teaspoon ketchup
Heat oven to 450. Line cookie sheet with foil; spray foil with non-stick spray. Place salmon on sheet.
In small bowl, combine honey and ketchup; blend well. Spread mixture over salmon.
Bake at 450 for 12 to 18 minutes or until thickest part of the fish flakes easily with fork.
Nutritional Analysis: One serving equals: 220 calories, 11g fat, 4g carbohydrate, 0g fiber, and 26g protein.

Sunny Day in New Orleans Grilled Chicken

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

Here’s what you need…

4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

New Orleans Spicy Veggie Stir Fry

When you want a healthy meal that doesn’t compromise on flavor—here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. Servings: 4

Here’s what you need…

3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

Springtime NOLA Shrimp Salad

Here’s what you need…

For the Dressing

1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad

1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

Flax Meal Protein Cakes in New Orleans

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2

Here’s what you need…

1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
1/2 cup whole grain cornmeal
2 tablespoon whole wheat flour
1 teaspoon baking powder
1 tablespoon sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*
Place all ingredients in a blender and blend until smooth.
Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.
Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

NOLA Fiesta Breakfast Taco

This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Servings: 2

Here’s what you need…

1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt
Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
Divide the egg and veggie mixture between the tortillas and fold like a taco.
Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.
Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

New Orleans Garden Lasagna

Most lasagna recipes call for pasta, fattening cheese and heavy meats – but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens. Servings: 4

Here’s what you need…

* 1 medium eggplant, thinly sliced lengthwise
* 3 small zucchini, thinly sliced lengthwise
* 1 cup tomato sauce
* 3 medium tomatoes, thinly sliced
* 1 cup nonfat ricotta cheese, softened
* 1/2 cup shredded low fat cheese
* salt and pepper to taste
* 2 tablespoons dried basil
* 2 tablespoons dried oregano
* Sprinkle of Italian seasoning

1. Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
2. Coat a 8″ glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
3. Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein

Guiltless New Orleans french toast

Egg  whites and nonfat milk take the guilt out of this breakfast favorite. You will be so surprised by the great taste that the fat and sugar of traditional French Toast will not be missed. Enjoy it with sliced strawberries or any seasonal fruit. Servings: 2

Here’s what you need…

  • 4 egg whites
  • 2/3 cup nonfat milk
  • 2 slices whole wheat bread
  • 1/2 cup nonfat ricotta cheese
  • 1 pinch salt
  • 1/4 teaspoon ground cinnamon
  • Sliced Strawberries (optional)
  • Thoroughly mix the egg whites, milk, salt and cinnamon. Soak bread in the egg white mixture.
  • Coat a nonstick skillet with cooking spray and place over medium heat. Cook the bread until each side it set and bread is light brown. Place French toast on a plate top with ricotta and garnish with sliced strawberries and cinnamon.

Nutritional Analysis: One serving equals 182 calories, 1.5g fat, 23g carbohydrate, and 18g protein

Turkey & Fruit Power Salad

Strawberries, blueberries and peaches blend with turkey cubes and cottage cheese for a smoky-sweet taste in this delightful salad. This recipe makes a great lunch-it is packed with protein and nutritious fruit to power you through your day. Servings: 2

Here’s what you need…

1 cup sliced strawberries
1/2 cup blueberries
1 white nectarine, chopped
2oz smoked turkey, cut into cubes
1/2 cup nonfat cottage cheese
Gently mix the strawberries, blueberries, nectarine pieces and turkey cubes. Refrigerate until ready to serve.
To serve, spoon the cottage cheese into bowls and top with the fruit mixture.

Nutritional Analysis: One serving equals: 178 calories, 2g fat, 23g carbohydrate, and 19g protein.

New Orleans Salmon Omelet

It’s healthy, tastes great and is ready in just a few minutes – what more could you ask for in a breakfast? To make this scrumptious omelet a complete meal, serve it up with wheat toast and fresh fruit.
Yield: 2 Servings

Here’s what you need…

* 1 cup egg whites
* 1/4 cup nonfat cream cheese, softened
* 2 oz smoked salmon
* Garlic salt and pepper to taste

1. Whisk together the egg whites, cream cheese, garlic salt and pepper. Coat a nonstick skillet with cooking spray and place over medium heat. Gently push the egg whites toward the center as they cook.
2. When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.

Nutritional Analysis: One serving equals 124 calories, 1.8g fat, 2.5g carbohydrate, and 22.65g protein

New Orleans Style Celery Sticks with Roasted-Garlic Hummus

Servings: 4

Here’s what you need…

  • 2 garlic cloves, peeled
  • 15 oz can cooked garbanzo beans, drained
  • 3 tablespoons freshly squeezed lemon juice
  • 8 stalks celery, cut into thick slices
  • 1 teaspoon olive oil
  • 4 tablespoons water
  • salt and cracked black pepper to taste
  • 1 teaspoon dried parsley
  • Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
  • For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
  • Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

New Orleans Chocolate-Berry Parfaits

New Orleans Get Fit Magazine

Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.
Servings: 2

Here’s what you need…

  • 1.4oz package fat-free, sugar-free chocolate flavored pudding mix
  • 1 cup nonfat milk
  • 3/4 cup nonfat cottage cheese
  • 1/2 cup nonfat plain yogurt
  • 4 fresh strawberries, sliced
  • 1 packet Sweet ‘n Low
  • Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
  • Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.

Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.

New Orleans Fitness Casserole

What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. Servings: 4

Here’s what you need…

  • 1 medium zucchini, halved lengthwise and sliced
  • 1/4 cup sweet onion, chopped
  • 1 12 oz bag Birds Eye Steam fresh frozen broccoli
  • 1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers
  • 1/4 cup 2% milk reduced fat shredded cheddar cheese
  • 8 egg whites
  • 2 tablespoons nonfat milk
  • 8 Calamata Olives, chopped
  • Dash of salt and pepper
  • Cherry tomatoes to garnish (optional)
  • Preheat the oven to 350. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.
  • Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.
  • In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.

New Orleans Turkey Spaghetti Sauce


This New Orleans spaghetti sauce is delicious and packed with protein. For an even healthier option, serve the sauce over cooked spaghetti squash or steamed broccoli. Servings: 6

Here’s what you need…

* 1 pound uncooked turkey tenderloin, cubed
* 1 medium green pepper, cut into 3/4-in. pieces
* 1 medium onion, cut into wedges
* 2/3 cup sliced fresh mushrooms
* 1 tablespoon canola oil
* 1 jar (15-1/2 ounces) meatless spaghetti sauce
* 1 cup sliced turkey pepperoni, halved
* 1/2 cup dry red wine or chicken broth
* 1 tablespoon tomato paste
* 10 ounces uncooked vermicelli

1. In a Dutch oven or large kettle, sauté the turkey, green peppers, onion and mushrooms in oil until vegetables are tender. Stir in spaghetti sauce, pepperoni, wine or broth and tomato paste. Bring to a boil.
2. Reduce heat; cover and simmer for 45 minutes. Uncover; simmer 15 – 20 minutes longer or until thickened. Meanwhile, cook vermicelli according to package directions; drain. Serve with sauce.

Nutritional Analysis: One serving equals: 321 calories, 5g fat, 40g carbohydrate, 4g fiber, and 28g protein.

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Comments on 14 New Orleans Fitness Meals and Recipes »

June 18, 2009

Lylyn @ 9:35 am

I love regular French Toast so I can’t wait to try this new healthier version.

June 21, 2009

Lanay @ 12:24 pm

I haven’t had french toast in over a year. I’m gonna give that recipe a try first.


June 22, 2009

Liz @ 8:32 am

I made the smoked salmon omelet for Father’s day, it was delicious. I dolloped whipped garlic and herb cream cheese on the salmon instead of mixing cream cheese into the eggs.

Jonas @ 8:58 am

Hi Liz,Thats Great! Thanks for letting me know how it went! Which one are you going to try next?

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