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Quick and Healthy Recipes for One!

Quick and Healthy Recipes for One!

Alicia Romano MS RD LDN

 

Dinner for One: Shrimp, Spinach, Chickpea and Plum Tomato Sauté with White Wine and Garlic

Motivation to cook a balanced and healthy meal in the evening is difficult for most; and when you’re cooking for one, it becomes even more difficult!  This quick-fix recipe requires one pan and 15 minutes of your time.  Not a fan of shrimp?  Try it with chicken breast.  Prefer a vegetarian preparation?  Amp up the chickpeas to ½- ¾ cup!

What you’ll need (recipe serves 1)


1 tsp Olive Oil
1 clove garlic, diced
2 plum tomatoes, roughly chopped
6 raw shrimp (fresh or thawed frozen)
½ cup white wine
3 cups fresh spinach
½ cup chickpeas or white beans
salt/pepper


Directions:

  • Heat a skillet over medium heat; add 1 tsp olive oil
  • Sauté diced garlic until it starts to brown.  Add plum tomatoes and sauté for 1-2 minutes, season with salt and pepper.
  • Add shrimp, season with pepper and cook on one side for ~2 minutes (until t they start to turn pink).  Flip and begin cooking on other side.
  • Shortly after flipping shrimp, add ½ cup white wine and bring mixture to boil
  • Add spinach and chickpeas; cover pan and reduce heat to low-medium. Cook for 2-3 minutes until spinach begins to wilt and shrimp are light pink on both sides.
  • Serve in a large soup bowl. Top with freshly grated parmesan cheese (optional).  Drink up the broth with a spoon (YUM) or serve over ½ cup of your favorite cooked whole grain (think brown rice or quinoa!)

Nutrition Panel: 250 calories, 16g protein, 8g fiber 

Chocolate Cherry Almond Smoothie

Looking for a guilt-free indulgence? A sweet treat to curb that sweet craving?  Or perhaps a little pizzazz to add to a boring protein shake?  Try this delicious combination of cherries, chocolate and almonds! The recipe is designed as a healthy snack or “dessert” alternative.  Add in protein powder (below) to make this into a perfect on-the-go breakfast meal or satisfying mid-day snack! 

What You'll Need:

1 cup frozen cherries, unsweetened

1 cup unsweetened vanilla almond milk

2 tbsp dark chocolate cocoa powder, unsweetened

1 tsp cinnamon

1 packet Stevia (optional)

To Prepare:

Combine frozen cherries and almond milk in a blender.  Blend until smooth.  Add cocoa powder, cinnamon, and Stevia (optional) and continue to blend until smooth and everything is incorporated.  Add additional milk or ice as needed to achieve desired consistency.  Sip and enjoy!

Nutrition Facts:  120 calories, 2g protein, 4g fiber

* Note- I use almond milk as a dairy alternative (I’m lactose intolerant), plus it tastes delicious, it is low calorie (choose unsweetened!) and packed with nutrition (Vitamin E, Calcium, Iron, Magnesium, selenium and unsaturated fat).  The downside- it has minimal protein   If you are looking to boost the protein content of this smoothie, to use as a balanced snack or meal, add the following:

-         Add 1 scoop ( ¼ cup) chocolate protein powder to the above mix OR

-         Replace almond milk with skim/1% milk or soy milk.  Add ¼ tsp almond extract + ¼ tsp vanilla extract to establish that delicious almond flavor.

 

Created by: Alicia Romano MS RD LDN | In a Pinch Nutrition Consulting 

Contact Alicia today: Alicia.in.a.pinch.nutrition@gmail.com

Interested in learning more? Check Alicia out online:

Website: www.aliciaromano.com Facebook: www.facebook.com/aliciainapinch

Blog: http://aliciainapinch.blogspot.com Twitter: @RDAlicia