Circuit Training this week with the Diamond Guru! Mon 07/01, Wed. 07/03 & Sat 07/06 (pool)

Stability Ball Training with diamond guru!
Stability Ball Training with diamond guru!

We start Mon. 07/01/13 @7 pm in Oakland Park with Circuit Training with the Stability Ball! This is a fast-paced workout where you will burn a lot of calories while you gain cardiovascular endurance! Great for healthy heart,vein and lung function!

Wednesday, 07/03/13 @7 pm, in Oakland Park, We continue Circuit Training with Resistance Bands and Free Weights! Great for Building Strength and Muscle as Well as Cardio Endurance!Diamondguruonballsmile1

Saturday, 07/06/13 @11:15 am, (WEATHER PERMITTING) We are back in the pool for another great Water Resistance workout!

RSVP to: thediamondguru@yahoo.com

Reply NOW!

Small Group Personal Training format- First 8-10 RSVP’s admitted!!!

CLASS is $10.00 (MONTHLY SPECIAL- ALL CLASSES FOR THE MONTH $60.00!!!!)

 

 In Health and Fitness,

the diamond guru 

**ASK ME ABOUT PERSONAL TRAINING SPECIALS!!**

Superset Circuit Training this week with the diamond guru! Ft Lauderdale, Florida

Stability Ball Training
Stability Ball Training

Join me Monday 06/24 and Wednesday 6/26 @7pm for Super Set Circuit Training!

Supersetting is an advanced training method in which you do two opposite exercises, one after the other, with no rest in between. For Example: An exercise for your back first then straight into one for your chest with no rest in between. While the method is Advanced, all fitness levels can do supersetting with proper guidance.

Class is $10.00

This is a Small Personal Training Group class with a Certified Personal Trainer. The first 8 RSVP’s will be admitted!

RSVP to: thediamondguru@yahoo.com (Please let me know which dates you are rsvping for….)

Please let me know if you need the address…..Looking forward to starting the week off on a great note! Gonna bring some rockin music this week!!

Saturdays (06/29/13) class this week is at my pool @11:15am…..please RSVP for that as well! This is a great class for those with hip, joint, knee and/or back pain or who have difficulty moving for whatever reason. Class is $10.00 please bring a towel…

 

In Health and Fitness,

the diamond guru

 

 

 

Saturday 06/22/13 @11:15am, Pool Exercise with diamond guru!

Hello Everyone,

Summer’s here and its time to exercise in the pool! Come get a great workout with less sweat! (at least you won’t feel sweaty, lol) Fun and sun and great music to workout to! Please bring a towel and bottle of water.

The first 8 to RSVP will be admitted!

Class is $10.00

RSVP to: thediamondguru@yahoo.com

Directions and address to follow RSVP…..

Lets have fun in the sun and get fit at the same time!

In Health and Fitness,

the diamond guru

 

This week Circuit Training with the diamond guru!

the diamond guru on  the Stability Ball using free weights!
the diamond guru on the Stability Ball using free weights!

This week, We are Circuit Training!

Circuit Training burns fat and you will gain strength and endurance quickly with this type of Training!

We will utilize the Stability Ball, Free Weights, the Bosu Ball, Resistance bands and body weight. We will perform as many reps of each move as possible for 1 minute, then go to the next without resting.Then we’ll  repeat the sequence once, for a total of 32 minutes. Then we will stretch for 15 mins…

A great workout for every fitness level! This class is a Small Group Personal Training class so the first 8 to RSVP will be admitted. This format allows me to personalize the workout and modify certain exercises for fitness level.

Class is $10.00 or ($50) for the rest of the month. $10 discount.

Please RSVP to thediamondguru@yahoo.com or

text 954-658-0479 cell..Let me know if you need directions …

In Health and Fitness,

thediamondguru 

Have fun and get results fast!
Have fun and get results fast

3 Steps To Burn Off Stubborn Belly Fat

the diamond guru...Getting flatter abs!
the diamond guru…Getting flatter abs!

The biggest problem area for 95% of people trying to lose fat—is their stomach region.  And for good reason, because its typically the last place it burns off…yikes!!

Not what you want to hear, I know…and it’s even more frustrating, if you exercise regularly and eat a pretty healthy diet.  So what the heck can you do, to help get rid of your stubborn belly fat?

Eat more fat, get more rest and exercise less.

Yep…you heard it right.

One of the biggest reason why people that exercise and eat well, still suffer from excess stomach fat, is because they have too much cortisol in their body.  And the best way to combat high cortisol is to include more omega 3 fatty acids in their diet.

Here are the best sources of food with high omega 3 fatty acids:

Wild Sockeye Salmon (much better than farm raised)
Grass-fed beef
Grass-fed butter
Eggs from pasture raised chickens

Although most nuts, some seeds and avocado have omega 3 fatty acids (anti-inflammatory), they’re also high in omega 6 fatty acids (pro-inflammatory) , so it’s best to consume these foods in moderation.

The other (perhaps more obvious) factor that increases your cortisol level in your body and hinders fat burning, is lack of quality sleep.  During your sleep is when your body heals, your tissues regenerate and when you burn fat, so getting enough sleep is vital.

But keep in mind, that not all sleep is created equal.  For instance getting 8 hours of sleep from 10 pm to 6 am is better than getting sleep from 12 am to 8 am.  They’re both 8 hours, but getting to bed earlier produces higher quality of sleep.  And it’s best to sleep in complete darkness without any ambient light.  So to optimize your sleep and allow your body to optimally recover, try and get to sleep in complete darkness, between 10-11pm and wake up between 6-7 am.

Last, but certainly not least, is quality of exercise.  If you’re used to exercising an hour or more a day, it’s best to cut your time in half or less.  When it comes to fitness (and burning optimum amounts of fat) quality trumps over quantity every time.  Short hard workouts using functional full-body exercise is best for burning fat.  Although cardio is synonymous with fat burning, doing excessive long cardio sessions like running, biking or any other forms of cardio is not as effective and can increase your cortisol levels perpetuating a vicious cycle of fat retention.

Remember, exercise is (still) stress, so any form of exercise will increase your cortisol levels.  But short intense exercise sessions have shown to decrease cortisol levels post workout, much more than doing long exercise sessions.

So there you have it…3 simple steps you can take (starting today) to help you finally burn off that stubborn stomach fat.**Please note that these recommendations are most effective when eating a diet high in healthy fats, low in carbohydrates (refined grains and sugars) and moderate amounts of protein .  Eating this way will effectively re-program your body to optimally burn fat as your major fuel source (not carbs) and enable you to burn off stubborn body fat most effectively.

In Health and Fitness,

the diamond guru

 

What to Eat Before and After a Workout

Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout so can fuel up the right way. Munch on these for your best sweat session yet.

Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

After: Grilled Chicken and Mixed Vegetables

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

Before: Greek Yogurt and Trail Mix

Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we’re talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.

After: Veggie Omelet with Avocado

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

Before: Smoothies

Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard — 10 to 20 grams of protein before exercising is plenty.

After: Salmon with Sweet Potato

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

Before: Oatmeal with Fresh Fruit

Oatmeal is the workout buddy you never have to nag toexercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.

After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

If you’re a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

Before: Apple Wedges with Almond Butter

If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.

After: Chocolate Milk Skim 8oz per day

Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?

In Health and Fitness,

the diamond guru

Follow me on Twitter:  #diamondgurufit

 

 

 

 

 

Burn, Build and Firm with the diamond guru! Mon 06/10, Wed. 06/12 @7pm and Sat. 06/15 @11am!

Have fun and get results fast!
Have fun and get results fast!

This week we Burn Fat and Calories, Build Muscle and Firm up with High Intensity Interval Training! Less rest time in between with this type of training and that means less total time at the gym! Get finished in half the time of conventional methods.

In this new Small Group Personal Training format, I’m able to help you make gains as an individual and make sure you are hitting your goals! Get the personalized workout attention that you’ve always wanted! Work at your own pace under the guidance of a Certified Personal Trainer!

Mon. 06/10/13, Wed. 06/12/13 @7 pm and Sat. 06/15/13 @11 am in Ft. Lauderdale. Just minutes from I-95……

RSVP NOW TO: thediamondguru@yahoo.com

Let me know if you need the address and/or directions. Only 8 clients per class so RSVP NOW!!!!

****Ask me about one on one personal training specials**** Get ripped FAST!!!

In Health and Fitness,

the diamond guru

Flat Belly Foods: 300-Calorie Breakfasts

We all know that eating a healthy breakfast is the key to jump starting your metabolism but it can be hard to know what to eat when you don’t have a lot of time. Here are some breakfast recipes that are only 300 calories….

Chocolate-Cherry Smoothie

Blend 1 cup low-fat milk with 1/2 cup frozen unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder. Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

Smoked Salmon and Avocado on Rye

Mash 1/3 avocado and spread on 2 slices toasted rye bread. Top each piece of toast with 1 ounce smoked salmon and 1/2 tablespoon chopped chives.

Apple-Walnut Pancakes with Brown Sugar Yogurt

Mix 1/4 cup whole-grain pancake mix with water according to package directions. Stir in 1 tablespoon chopped walnuts. Heat a medium skillet over medium heat and coat with nonstick cooking spray. Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side. Meanwhile, combine 1/2 cup low-fat plain Greek Yogurt with 2 teaspoons brown sugar. Top pancakes with yogurt mixture and 1/2 cup chopped apple.

Banana-Nut Breakfast Cookies

Preheat the oven to 350 degrees. Pulse 1 cup oats in a food processor until they resemble a coarse powder. In a medium bowl, combine ground oats with 1/2 cup whole oats, 1 beaten egg, 3/4 cup low-fat milk, 1 mashed banana, 1/2 cup golden raisins, 2 tablespoons ground flaxseed, 2 tablespoons chopped walnuts, 1 teaspoon cinnamon, 1 teaspoon honey, and 1/8 teaspoon salt. Scoop batter onto a baking sheet coated with nonstick cooking spray; bake 12 to 14 minutes. (Makes four 2-cookie servings.)

Bacon-and-Egg Sandwich

Beat 1 egg with dried oregano and black pepper to taste. Pour into a microwave-safe bowl coated with nonstick cooking spray and microwave on high 1 minute. Top with 2 slices cooked Turkey bacon and microwave 20 seconds more. Top half of a toasted English muffin with egg, bacon, 2 tomato slices, and remaining muffin half.

Chai Oatmeal with Peaches and Pecans

Steep 1 chai tea bag in 1/2 cup boiling water 3 minutes. Combine tea with 1/2 cup low-fat milk and 1/2 cup quick-cooking oats in a microwave-safe bowl. Microwave on high 1 1/2 to 2 minutes and top with 1/2 cup thawed frozen sliced peaches, 1 tablespoon chopped pecans, and 2 teaspoons sugar free maple syrup

.

Scrambled Egg Tostada

In a small skillet, toast both sides of 1 corn tortilla over medium heat until crisp; set aside. Coat skillet with nonstick cooking spray and scramble 1 egg. Spread tortilla with 1/2 cup warmed low-fat re fried black beans and top with scrambled egg, 2 tablespoons salsa, and 1/4 avocado, sliced.

 

Stay Lean and healthy,

the diamond guru

Follow me on Twitter: #diamondgurufit

Spring Chicken Dinners: 6 Fun Twists to Healthy Chicken Recipes

You know that chicken is a healthy choice, but it can get so boring. Try these six simple ways to take it from snoozefest to clean-your-plate good. Please keep in mind the nutritional facts I’ve put at each recipe so you can still maintain your healthy diet.
Grilled-Chicken Salad With Goat Cheese and Plums

1. Grilled-Chicken Salad with Goat Cheese and Plums

  • cal.(kcal)321
  • Fat, total(g)17
  • sat. fat(g)5
  • carb.(g)11
  • fiber(g)2
  • pro.(g)28
  • sodium(mg)638

Serves: 4
Hands-on time: 35 minutes
Total time: 1 hour

INGREDIENTS

  • Nonstick cooking spray
  • 1pound  boneless, skinless chicken breasts
  • 3/4teaspoon  salt
  • 2tablespoons  cider vinegar
  • 1tablespoon  minced shallot
  • 2teaspoons  honey mustard
  • 3tablespoons  extra-virgin olive oil
  • Black pepper
  • 15 ounce package mixed greens (about 8 cups)
  • 2cups  thinly sliced pitted plums
  • 2ounces  goat cheese, crumbled (about 1/2 cup)

DIRECTIONS

1. Preheat a grill or grill pan misted with cooking spray to medium high. Separate chicken tenders from breasts. Place chicken in a large resealable plastic bag; press air out of bag and seal. Pound chicken with the smooth side of a meat mallet or a rolling pin until about 1/2 inch thick. Remove chicken from bag and sprinkle both sides with 1/4 teaspoon salt.

2. Grill chicken until no longer pink in the center, 4 to 5 minutes a side on the grill or 5 to 7 minutes a side in a grill pan. Let rest 3 to 5 minutes before slicing into 1/2-inch-thick strips.

3. Meanwhile, whisk together vinegar, shallot, mustard and remaining salt in a small bowl. Whisk in oil and season with pepper. Arrange mixed greens, plums, goat cheese and chicken on a large platter. Drizzle dressing over salad.

2. Asian Chicken Lettuce Wraps

Grilled-Chicken Salad With Goat Cheese and Plums

  • cal.(kcal)317
  • Fat, total(g)16
  • sat. fat(g)2
  • carb.(g)15
  • fiber(g)2
  • pro.(g)27
  • sodium(mg)442

Makes: 4 servings
Hands-on time: 45 minutes
Total time: 1 hour 40 minutes

INGREDIENTS

  • 1pound  boneless, skinless chicken breasts
  • 2tablespoons  canola oil
  • 2tablespoons  reduced-sodium soy sauce
  • 2tablespoons  maple syrup
  • 2teaspoons  white vinegar
  • 1teaspoon  toasted sesame oil
  • 1teaspoon  peeled, grated ginger
  • 1/2cup  thinly sliced snow peas
  • 1/2cup  shredded carrots
  • 1/2cup  thinly sliced scallions
  • 1/2cup  thinly sliced radishes
  • 1/3cup  roughly chopped unsalted cashews
  • 2tablespoons  basil and/or cilantro leaves
  • 16Boston lettuce leaves

DIRECTIONS

1. Place chicken in a medium sauce-pan and cover completely with cold water. Bring to a simmer over high heat; reduce heat to medium low and cook, turning occasionally, until no longer pink in the center, 15 to 18 minutes. Remove chicken from poaching liquid, let cool and shred.

2. In a large bowl, whisk together canola oil, soy sauce, maple syrup, vinegar, sesame oil and ginger. Stir in chicken and refrigerate, covered, until cold, 40 minutes to 1 hour.

3. Stir snow peas, carrots, scallions, radishes, cashews and herbs into chicken mixture. Divide chicken salad among lettuce leaves.

3. Creamy Chicken Penne

Creamy Chicken Penne

  • cal.(kcal)472
  • Fat, total(g)12
  • sat. fat(g)3
  • carb.(g)54
  • fiber(g)4
  • pro.(g)34
  • sodium(mg)797

Serves: 4
Hands-on time: 40 minutes
Total time: 50 minutes

INGREDIENTS

  • 6ounces  whole-wheat penne
  • 4teaspoons  extra-virgin olive oil
  • 3/4pound  boneless, skinless chicken breasts, cut into bite-size pieces
  • 1sweet onion, diced
  • 1fennel bulb, cored and diced
  • 1tablespoon  minced garlic
  • 1/2teaspoon  salt
  • 1/4teaspoon  dried thyme leaves
  • 1/4cup  dry sherry
  • 3tablespoons  all-purpose flour
  • 1cup  reduced-sodium chicken broth
  • 1cup  low-fat milk
  • 4cups  baby spinach
  • 1/2cup  grated Parmesan
  • 1/4cup  chopped fresh chives
  • Black pepper

DIRECTIONS

1. Cook pasta according to package directions. Drain thoroughly, return to pot and cover.

2. Meanwhile, heat 2 teaspoons oil in a large skillet over medium-high heat. Add chicken and cook, stirring once or twice, until browned, 4 to 6 minutes; set aside.

3. Add remaining oil and the onion, fennel, garlic, salt and thyme to skillet and reduce heat to medium. Cook, stirring often, until vegetables begin to soften, 5 to 7 minutes. Add sherry and cook, stirring often, until evaporated, 1 to 2 minutes. Sprinkle with flour and stir to coat. Add broth and milk, increase heat to medium high and bring to a simmer, stirring constantly. Cook, stirring often, until sauce is thickened, 2 to 3 minutes.

4. Add chicken and any accumulated juices back to skillet and cook, stirring often, until chicken is cooked through, about 3 minutes.

5. Add spinach and cook until wilted, 30 to 90 seconds. Remove from heat and stir in Parmesan and chives. Stir chicken and sauce into pasta; season with black pepper.

4. Curried Chicken Kebabs with Minty Couscous

Curried Chicken Kebabs With Minty Couscous

  • cal.(kcal)441
  • Fat, total(g)7
  • sat. fat(g)2
  • carb.(g)63
  • fiber(g)9
  • pro.(g)35
  • sodium(mg)639

Serves: 4
Hands-on time: 40 minutes
Total time: 3 hours

INGREDIENTS

  • 1garlic clove, minced
  • 1/2cup  plain low-fat yogurt
  • 3tablespoons  peeled minced ginger
  • 2tablespoons  honey
  • 2tablespoons  plus 1 teaspoon fresh lime juice
  • 2tablespoons  curry powder
  • 1teaspoon  kosher salt
  • 1pound  boneless, skinless chicken thighs, fat trimmed, cut into 1-inch chunks
  • Nonstick cooking spray
  • 2cups  low-sodium chicken broth
  • 1cup  whole-wheat couscous
  • 1bunch scallions, thinly sliced
  • 3tablespoons  chopped mint
  • 1teaspoon  lime zest
  • Cilantro spring (optional)

DIRECTIONS

1. In a medium bowl, whisk together garlic, yogurt, ginger, honey, 2 tablespoons lime juice, curry powder and salt. Reserve 1/4 cup yogurt mixture for serving.

2. Place chicken in a large reseal- able plastic bag. To marinate, add yogurt mixture, press air out of bag and seal. Turn to coat chicken; refrigerate 2 hours to 1 day.

3. Preheat the broiler, with the rack about 4 inches from heat. Line the bottom of the broiler pan with foil and coat the upper tray with cooking spray. Thread chicken onto 4 skewers and place on prepared pan; discard remaining marinade. Broil kebabs, turning once, until browned and cooked through, 8 to 10 minutes.

4. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add couscous and scallions; reduce heat and bring to a simmer. Cover, remove from heat and let sit until liquid is absorbed, about 5 minutes. Add mint, lime zest and remaining lime juice and fluff with a fork.

5. Serve couscous with chicken and reserved yogurt mixture and garnish with cilantro if desired.

5. Spicy Chicken and Bok Choy Stir-Fry

Spicy Chicken and Bok Choy Stir-Fry

  • cal.(kcal)489
  • Fat, total(g)15
  • sat. fat(g)2
  • carb.(g)52
  • fiber(g)5
  • pro.(g)34
  • sodium(mg)821

Serves: 4

Hands-on time: 40 minutes

Total time: 40 minutes

INGREDIENTS

  • 1cup  long-grain brown rice
  • 1/4cup  white wine
  • 3tablespoons  no-salt-added tomato paste
  • 3tablespoons  reduced-sodium soy sauce
  • 4teaspoons  brown sugar
  • 2teaspoons  cornstarch
  • 1teaspoon  toasted sesame oil
  • 1/2 – 3/4teaspoon  red pepper flakes
  • 1/4teaspoon  salt
  • 4teaspoons  canola oil
  • 1pound  boneless, skinless chicken breasts, cut into bite-size pieces
  • 1medium red onion, diced
  • 1tablespoon  chopped garlic
  • 1teaspoon  peeled, grated ginger
  • 1/2cup  low-sodium chicken broth
  • 8cups  chopped bok choy
  • 1/4cup  roughly chopped unsalted roasted peanuts

DIRECTIONS

1. Cook rice according to package directions. Meanwhile, whisk together wine, tomato paste, soy sauce, brown sugar, cornstarch, sesame oil, red pepper flakes and salt in a small bowl.

2. Heat a large skillet or wok over high heat. Add 2 teaspoons canola oil and swirl to coat. Add chicken in a single layer and cook, turning once or twice, until mostly browned, 4 to 6 minutes; set aside.

3. Add remaining canola oil, onion, garlic and ginger to skillet. Reduce heat to medium and cook, stirring often, until fragrant and onion begins to brown and soften, 2 to 4 minutes. Increase heat to high and add broth. Bring to a simmer, scraping up any browned bits. Add bok choy, cover and simmer, stirring once or twice, until bright green but still crisp, 2 to 3 minutes.

4. Add sauce, chicken and any accumulated juices to bok choy and continue cooking, stirring often, until chicken is cooked through and sauce is thickened, 3 to 5 minutes more. Sprinkle with peanuts.

6. Chicken Parm Burgers   

   Chicken Parm Burgers

  • Amount Per Serving
  • cal.(kcal)390
  • Fat, total(g)17
  • sat. fat(g)6
  • carb.(g)28
  • fiber(g)3
  • pro.(g)30
  • sodium(mg)692         

Makes: 4 servings
Hands-on time: 25 minutes
Total time: 25 minutes

INGREDIENTS

  • 1pound  ground chicken
  • 1cup  shredded zucchini
  • 1/3cup  panko bread crumbs
  • 1/4cup  grated Parmesan
  • 1teaspoon  Italian seasoning
  • 1/2teaspoon  garlic powder
  • 1/4teaspoon  salt
  • 1/4teaspoon  black pepper
  • 2teaspoons  extra-virgin olive oil
  • 1/3cup  marinara sauce
  • 4slices reduced-sodium provolone (about 2 ounces)
  • 3/4cup  baby spinach
  • 4whole-grain hamburger buns, toasted

DIRECTIONS

1. With clean hands, combine chicken, zucchini, bread crumbs, Parmesan, Italian seasoning, garlic powder, salt and pepper in a large bowl. Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium heat. Add patties and cook until browned on one side, 4 to 6 minutes. Carefully flip. Pour equal amounts marinara over each patty, then top with 1 slice provolone apiece. Cover and continue cooking until patties are cooked through, 4 to 6 minutes more. Top with spinach and serve on buns.

 

In Health and Fitness,

the diamondguru

Follow me on Twitter #diamondgurufit