28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleWith the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Read articleThese good-for-you grill recipes will soon become crowd-pleasing favorites that your guests will request at each summer barbecue.
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Moya McAllister/ Recipe by James Phelan
If you don’t feel like making the herb mop, use a grilling brush to baste the chicken.
Serves: 4
INGREDIENTS:
DIRECTIONS:
1. Preheat grill to high. Let ends of herb mop sit in ¼ cup olive oil while grill heats.
2. Stretch skin of breasts to uniformly cover meat. Season with pepper; brush lightly with herb mop. Place breasts onto grill, skin side down, for 1 minute. Brush top of breast; give it a quarter turn. Repeat 4 more times. Move chicken to indirect heat; brush liberally with herb mop. Cook 8 to 10 minutes, or until internal temperature is 165°F. Squeeze lemon and sprinkle thyme over chicken.
3. While chicken cooks, heat sauté pan with 1 tbsp olive oil. When oil starts to smoke, add apple. Cook to golden brown. Add lemon juice and Swiss chard; allow to wilt while stirring. Add pine nuts and raisins. Top chicken with chard, fruit, and nut mixture.
NUTRITION INFO PER SERVING: 370 calories, 22g fat, 3g saturated fat, 17g carbs, 3g fiber, 29g protein
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Coyote Grill
Nothing tastes quite like summer like an ear of corn when it’s sweet, fresh and in season. Corn on the cob makes for the perfect, fiber-rich side dish at a barbeque. The cheese and lime on this recipe compliment each other and add just the right amount of flavor.
Serves: 4
INGREDIENTS:
DIRECTIONS:
1. Prepare your grill with a pre-heat on high, then reduce grill setting to medium.
2. Soak corn in husks in cold water 10 minutes. Drain corn and grill over medium low heat until husks are charred, about 10 minutes. Shuck corn and grill until kernels are browned in spots, about 10 minutes.
3. While corn is grilling, in a small bowl whisk together dressing and cayenne. Use the small teardrop-shaped holes on a four-sided grater to shred the cheese.
4. Brush mayonnaise mixture onto hot corn and sprinkle with cheese.
Serve corn on the cob with lime wedges.
*Traditionally served with mayonnaise, substituting with a “Green Goddess” dressing reduces the saturated fat content by 25% with a fresh garden glow.
NUTRITION INFO PER SERVING: 206 calories, 11 g fat, 21 g carbs, 3 g fiber
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Moya McAllister/ Recipe by James Phelan
Cooked properly, flank steak is lean and tender. Don’t let it go past medium rare or it can get dry and tough. The salsa adds just the right kick.
Serves: 8
INGREDIENTS:
Marinade
Steak
Salsa
DIRECTIONS:
1. Place marinade ingredients in small bowl, stir to combine, and let sit 2 hours.
2. Rub salt and pepper all over steak, then marinate 2 to 4 hours. Let sit at room temperature while you prepare the grill.
3. While flank steak marinates, preheat grill to high. Place tomatillos, onion, and chili on grill until blistered (12 to 15 minutes), turning halfway through. Let cool.
4. Transfer grilled vegetables to blender. Add lime juice and avocado oil. Pulse until chunky puree forms. Fold in avocado; season with salt.
5. Place steak on grill and cook for 3 minutes. Rotate steak 90 degrees and grill until the underside is deep brown and grill marks have appeared, about 3 minutes more. Flip steak and continue grilling, rotating 90 degrees once, until meat is deep brown, grill marks have appeared, and steak has reached an internal temperature of 125°F (for medium rare), 10 to 12 minutes total. Transfer steak to a cutting board and let rest for 8 to 10 minutes. Slice against the grain; top with Avocado-Tomatillo Salsa.
NUTRITION INFO PER SERVING: 504 calories, 36g fat, 8g saturated fat, 13g carbs, 5g fiber, 33g protein
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Coyote Grill
This recipe combines unique flavors such as white wine, sriracha, and brown sugar. Sound intriguing? We think so, too.
Serves: 6
INGREDIENTS:
*A blend of black, white, pink and green peppercorn. This is really worth the hassle and expense!
DIRECTIONS:
1. Place steaks in single layer in glass baking dish. Whisk beer, sugar, lime juice, onion, garlic, Worcestershire sauce, mustard, oil, ginger and pepper sauce in large bowl to blend. Pour marinade over steaks in baking dish. Cover tightly with plastic wrap and refrigerate overnight.
2. Bring white wine, chopped shallot and crushed peppercorns to boil in heavy medium saucepan; simmer until mixture is reduced by half, about 5 minutes. Add chicken stock and beef stock and boil until reduced to 2 cups, about 25 minutes. Add whipping cream and cook until sauce coats spoon, about 6 minutes. (Peppercorn sauce can be made up to 2 hours ahead. Set aside at room temperature.)
3. Prepare Coyote Grill (medium-high heat). Remove steaks from marinade and grill to desired doneness, about 4 minutes per side for medium-rare. Transfer steaks to plates. Let steaks rest for at least 10 minutes before serving. Meanwhile, bring peppercorn sauce to simmer. Drizzle sauce over steaks.
NUTRITION INFO PER SERVING: 181 calories, 8.4 g fat, 17.9 g carbs
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Moya McAllister/ Recipe by James Phelan
Bison is lower in calories and fat and higher in micronutrients than traditional beef. Plate it over a bed of raw kale that has been tossed with lemon juice. The heat from the burger and acidity from the lemon juice will slightly wilt the greens.
Serves: 6
INGREDIENTS:
DIRECTIONS:
1. In a saucepot, combine tomatoes, lemon juice, cinnamon stick, and coconut sugar. Cook over low heat, stirring often, until tomatoes are rich and syrupy. (It should take about an hour.) Remove cinnamon stick and transfer mixture to a glass bowl. Refrigerate until completely cooled.
2. Heat olive oil in a sauté pan over medium heat. Add garlic, shallots, olives, and red pepper flakes and cook until golden brown, about 4 minutes. Set aside to cool.
3. In a large bowl, combine bison, olive mixture, herbs, and lemon zest. Evenly distribute the ingredients and form 6 uniform patties. Season the outside with salt and black pepper.
4. Grill over medium heat for 2 to 3 minutes on each side for medium rare. Remove from the grill and let burgers rest for 2 minutes. To serve, place burger on plate and top with a spoonful of Tomato-Cinnamon Marmalade.
NUTRITION INFO PER SERVING: 447 calories, 33g fat, 12g saturated fat, 9g carbs, 1g fiber, 29g protein
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Coyote Grill
No barbecue is complete without kabobs. Not only is this recipe a fun to eat without utensils, it’ll save you time in the kitchen if you prep them the day before cooking.
Serves: 9
INGREDIENTS:
DIRECTIONS:
1. Whisk together the lemon juice, vegetable oil, plain yogurt, garlic, tomato paste, salt, oregano, pepper, allspice, cinnamon, and cardamom in a large bowl; add the chicken and beef, toss to coat. Transfer the chicken and beef mixture into a large plastic bag; refrigerate at least 4 hours.
2. Preheat your grill for medium-high heat and lightly oil grate. Thread the chicken, onions, and pepper onto metal skewers. Cook on preheated grill until the chicken is golden and no longer pink in the center, about 5 minutes each side. Sprinkle the parsley over the skewers.
NUTRITION INFO PER SERVING: 248 calories, 11.5g fat, 6.3g carbs, 28.6g protein
Enter our summer sweeps for your chance to score a brand new grill from Coyote!
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Moya McAllister/ Recipe by James Phelan
Grilled fish and a fruity slaw hit the spot when you want a simple summer supper. Serve it over radicchio that has been lightly grilled and simply dressed.
Serves: 4
INGREDIENTS:
DIRECTIONS:
1. In a mixing bowl, combine jicama, mango, scallion, cilantro, lime juice, tomato, and 2 tbsp avocado oil. Gently stir until evenly mixed.
2. Preheat grill to high. Rub mahimahi with remaining avocado oil. Season with coriander, black pepper, and sea salt.
3. Place fish on grill and sear for 2 minutes; turn 90 degrees. Cook another 2 minutes and flip. Repeat on other side; remove immediately. The fish should be cooked through but not dry. Serve while hot and top with Jicama-Mango Slaw.
NUTRITION INFO PER SERVING: 377 calories, 16g fat, 2g saturated fat, 15g carbs, 3g fiber, 9g protein
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Moya McAllister/ Recipe by James Phelan
Serve this at your next barbecue and watch your friends get their veggies by the bowlful. Add grilled shrimp or crab to make this traditional cold Spanish soup a meal.
Serves: 4
INGREDIENTS:
DIRECTIONS:
1. Preheat the grill to high. Core tomatoes; cut in half. Place on grill, flesh side down. Place peppers and onion over flame. Grill onion and tomatoes for 3 minutes per side; remove from grill. Rotate peppers every few minutes until the skin is charred. Remove from grill; place in a mixing bowl. Cover bowl tightly with plastic wrap. Set aside for 10 minutes.
2. Using a clean, dry towel, wipe away skin from peppers. Break open; discard stems and seeds.
3. On a cutting board, roughly chop all veggies; add to a blender with juices. Add garlic, vinegar, pepper, salt, and cilantro and blend, pulsing at first, then on high for 3 to 4 minutes. Pour into a shallow container; cool for 2 to 5 hours. Garnish with cilantro leaves and almond slivers.
NUTRITION INFO PER SERVING: 96 calories, 4g fat, 0g saturated fat, 13g carbs, 4g fiber, 3g protein</p>
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http://www.wildalaskaseafood.com/
Serves: 4
Ingredients
Jalapeno Lime Marinade
DIRECTIONS
To assemble tacos: Place warm tortillas on a work surface and line each with a piece of lettuce. Top with chunks of fish, a generous spoonful of salsa fresca, and guacamole. Serve immediately accompanied by lime wedges.
* To warm, dip corn tortillas in water, shaking off excess. Toast, in batches, in a nonstick pan over moderate heat, about 1 minute per side. Wrap in towel to keep warm.
Border Guacamole
Makes 3 cups, or 6 appetizer servings
5 ripe avocados, preferably California Hass
6 tbsp chopped fresh cilantro
1 medium red onion, diced
4 jalapeño chiles, stemmed, seeded, and finely diced
3 tbsp freshly squeezed lime juice
1-1/2 tsp salt
1/2 tsp freshly ground black pepper
Cut the avocados in half. Remove the seeds, peel, quarter, and place in a mixing bowl. Mash with a potato masher or fork until chunky. Add the remaining ingredients and combine with a fork. Serve immediately.
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http://www.wildalaskaseafood.com/
Serves: 4
INGREDIENTS
DIRECTIONS
NUTRITION PER SERVING: 239 calories, 8g fat, 36g protein, 3g carbs
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http://www.wildalaskaseafood.com/
Serves: 4 to 6
INGREDIENTS
1/2 cup California raisins
1/2 cup dark rum
1 fresh pineapple, trimmed, cored and sliced 1/2-inch thick*
Vegetable oil or grapeseed oil, as needed
2 chipotle peppers canned in adobo sauce, rinsed, seeded and finely diced
Juice of 1 lime
Zest of 1/2 orange
Juice of 1/2 orange
1/4 cup extra-virgin olive oil
1 green onion, sliced
2 tbsp finely chopped roasted red pepper
2 tbsp finely chopped cilantro
Sea salt
4 to 6 Alaska Halibut steaks or fillets (6 to 8 oz. each), fresh, thawed or frozen
Lemon pepper seasoning, to taste
INSTRUTCTIONS
* Two cans (15 oz. each) sliced and drained pineapple may be substituted.
NUTRITION PER SERVING: 575 calories, 27g fat, 43g protein, 28g carbs
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http://www.wildalaskaseafood.com/
Serves: 3 to 4
INGREDIENTS
DIRECTIONS
Cook’s Tip: Alaska Spot Prawns are so big and so luscious that they deserve a signature style. The word “teriyaki” is a combination of the Japanese words “teri” meaning “luster” and “yaki” meaning “grill” or “broil.” In a teriyaki dish, ingredients are cooked over high heat after being marinated in or basted by teriyaki sauce, which gives the luster or shine to the food. Enjoy the prawns with either a white or red wine: a Pinot Grigio or Chardonnay or a Pinot Noir or Cabernet Sauvignon.
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http://www.wildalaskaseafood.com/
Serves: 4 to 6
INGREDIENTS
DIRECTIONS
Cook’s Tip: Compound butter can be rolled into logs in plastic wrap and kept in the freezer for up to 4 months. Just slice off a few pieces for a salmon topping anytime.
Variation: Salmon can also be roasted in an oven preheated to 375°F or pan-seared and finished in the oven. Cook just until lightly translucent in the center; be sure to let the salmon rest a few minutes before serving.
NUTRITION PER SERVING: 178 calories, 26g fat, 29g protein, 2g carbs
14 of 14
http://www.wildalaskaseafood.com/
Serves: 4
INGREDIENTS
DIRECTIONS
NUTRITION PER SERVING: 212 calories, 9g fat, 29g protein, 3g carbs
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