AFTERBURN ACADEMY Nutrition

EXTREME NUTRITION

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Welcome to the EXTREME NUTRITION GUIDE

This Nutrition Guide is to help you understand how the food you will be eating will fuel your body through these incredibly Extreme workouts. Because your body will be needing the right type of fuel, the low carb and low calorie theory are gone. You will need to feed your body with a proper balanced and nutritious plan to sustain you through these workouts and to put yourself in the best position to lose weight, or quite possible, to gain weight and lean muscle.

Your body will be be quite literally burning through the foods you will be eating, and to lose weight and get really lean and mean, you will have to do all of this in the right proportions and at the right times of the day.

You will be eating at least 5 times per day, with approximately the same number of calories. Variety is the key to sustaining this type of healthy eating throughout your life. This frequency of eating will help place your body and metabolism at its peak performance enhancing the results that you will expect to achieve throughout this program.

Each one of us is different, which means that each of us will have different calorific requirements. We will be highlighting foods that have a low glycemic index. these foods release blood sugars more slowly into the system. Good examples of these are porridge oat bran, natural muesli's, broccoli, green beans, grapefruit...etc. Go to this page to find out more about Glycemic Nutrition Index and foods list.

High Glycemic foods such as, chocolate, white breads, Coco Pop cereals etc...release sugar into the system quickly and then show a rapid drop profile. Hence the sugar buzz and then a crash! The low glycemic foods will help to release a steady flow of energy though out the day and are the building block fuels that will sustain us through these Extreme workouts.

How to determine my calorific needs.

We will need to use the Harris Benedict Formula. This formula, all though a bit drawn out, will only take about 5 minutes with a calculator. It will closely estimate your basal energy requirements, which is the energy required to maintain your current weight WITHOUT exercise. After you complete the first step in this process, then we will add in your exercise level to get the true picture of calorific needs.

Step 1

HARRIS BENEDICT FORMULA

FORMULA FOR WOMEN:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

FORMULA FOR MEN:

66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step 2

Take the end number from above and multiply it by the exercise levels below. The "moderate to very active" selection should be used here in the Advanced Gold Membership Area Extreme Edition.

Picture image of the Extreme level of fitness

Step 3

So now, the number having been calculated will tell you your calorie requirements for weight maintenance. Now you will adjust this number up or down depending on whether you want to lose weight or gain weight.

1. For weight maintenance, do nothing and use the number of calories from step 2.

2. For weight gain, add 250 to 300 calories per day to your number in step 2.

3. FOR WEIGHT LOSS, subtract 500 calories per day from step 2 number.

Remember, this equation is the simplest scientific method of estimating your calorific requirements in nutrition. You will have to follow a bit of common sense and logic when needing to slightly adjust your calorie intake up or down depending on what your body is telling you. For example, losing weight to slowly, then cut back 100 - 200 calories to accelerate it. Opposite for not gaining enough weight. Up your calorie intake by 200-300 per day and listen to your body.

 

BREAKFAST IDEAS

Egg & Salmon Sandwich

Picture image of Egg and salmon sandwich for extreme nutrition

Nutrition Serving Size

1 sandwich

Total Time: 15 minutes

Ingredients

1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted

Preparation

Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Nutrition Guide

Per serving: 214 calories

5 g fat ( 1 g sat , 2 g mono ); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.

Nutrition Bonus: Good source of omega-3s.

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Breakfast Parfait

Picture image of the Breakfast parfait

Nutrition Serving Size

1 serving

Total Time: 10 minutes

Ingredients

3/4 cup low-fat cottage cheese or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ

Preparation

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ or Post Grape Nuts.

Nutrition Guide

Per serving (with cottage cheese, pineapple): 247 calories

Per Serving: 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

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Southwestern Omelet

Picture image of the Southwestern omlette

Nutrition Serving Size

2 servings

Total Time: 20 minutes

Ingredients

2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

Preparation

Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly.

Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half.

Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Tip/Suggestion

Black beans and cheddar make for a deliciously hearty omelet filling, but feel free to vary this recipe by using kidney beans or Monterey Jack instead.

Nutrition Guide

Per Serving: 181 Calories

Calories from fat: 27%; Fat: 5.5g; Saturated fat: 2.3g; Monounsaturated fat: 1g
Polyunsaturated fat: 0.8g; Protein: 20.2g; Carbohydrate: 13.8g; Fiber: 6g; Cholesterol: 116mg; Iron: 2.1m; Sodium: 822mg; Calcium: 184mg

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Blueberries with Lemon Cream

Picture image of Blueberries with Lemon Cream

Nutrition Serving Size

4 servings, 1/2 cup each

Total Time:

Ingredients

4 ounces reduced-fat cream cheese
3/4 cup low-fat vanilla yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh blueberries

Preparation

Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.

Layer the lemon cream and blueberries in dessert dishes or wineglasses. If not serving immediately, cover and refrigerate for up to 8 hours.

Tips

Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Nutrition Guide

Per serving: 156 calories

7 g fat ( 4 g sat , 0 g mono ); 22 mg cholesterol; 19 g carbohydrates; 6 g protein; 2 g fiber; 151 mg sodium; 189 mg potassium.

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Quick Breakfast Taco

Picture image of the Quick Breakfast taco

Nutrition Serving Size

1 serving

Total Time:

Ingredients

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Preparation

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds.

Divide the scrambled egg between the tacos.

Nutrition Guide

Per serving: 153 calories

2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

 

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LUNCH IDEAS

Turkey & Tomato Panini

Picture image of Turkey and tomato panini

Nutrition Serving Size

4 servings

Total Time: 25 minutes

Ingredients

3 tablespoons reduced-fat mayonnaise
tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 tomato slices
2 teaspoons canola oil

Preparation

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the

Nutrition Guide

Per serving: 286 calories

6 g fat ( 1 g sat , 3 g mono ); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber; 681 mg sodium; 136 mg potassium.

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Egg Salad Sandwiches with Watercress

Picture image of Egg Salad Sandwiches with Watercress

Nutrition Serving Size

4 servings

Total Time: 10 minutes

Ingredients

8 large hard-boiled eggs, (see Tip)
3 tablespoons nonfat sour cream, or nonfat plain yogurt
1 tablespoon reduced-fat mayonnaise
1 tablespoon grainy mustard
4 scallions, trimmed and chopped
Salt & freshly ground pepper, to taste
3/4 cup washed and stemmed watercress
8 slices pumpernickel bread

Preparation

Scoop out egg yolks. Place 2 yolks in a small bowl and reserve the rest for another use. Chop egg whites and reserve. Mash the yolks with a fork and stir in sour cream (or yogurt), mayonnaise and mustard. Add chopped egg whites and scallions and season with salt and pepper.

Arrange watercress on 4 bread slices. Top with the egg salad and cover with the remaining bread slices.

Tips

Tip:To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.

Nutrition Guide

Per serving: 289 calories

11 g fat ( 3 g sat , 4 g mono ); 373 mg cholesterol; 29 g carbohydrates; 16 g protein; 4 g fiber; 601 mg sodium; 289 mg potassium.

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Turkey, Corn & Sun-Dried Tomato Wraps

Picture image of Turkey, Corn & Sun-Dried Tomato Wraps

Nutrition Serving Size

4 servings

Total Time: 20 minutes

Ingredients

1 cup corn kernels, fresh (see Tip) or frozen (thawed)
1/2 cup chopped fresh tomato
1/4 cup chopped soft sun-dried tomatoes (see Shopping Tip)
2 tablespoons canola oil
1 tablespoon red-wine vinegar or cider vinegar
8 thin slices low-sodium deli turkey (about 8 ounces)
4 8-inch whole-wheat tortillas
2 cups chopped romaine lettuce

Preparation

Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.

Divide turkey among tortillas. Top with equal portions of the corn salad and lettuce. Roll up. Serve the wraps cut in half, if desired.

Tips

Tip: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.

Shopping Tip: Look for soft sun-dried tomatoes (not oil-packed) in the produce section of most supermarkets. If you can only find dry (and hard) sun-dried tomatoes, soak them in boiling water for about 20 minutes before using.

Nutrition Guide

Per serving: 321 calories

12 g fat ( 1 g sat , 5 g mono ); 35 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 19 g protein; 4 g fiber; 682 mg sodium; 325 mg potassium.

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Tomato & Provolone Sandwiches

Pictuee image of Tomato & Provolone Sandwiches

Nutrition Serving Size

4 servings

Total Time:15 minutes

Ingredients

1 small clove garlic, finely chopped
1/4 cup low-fat mayonnaise
2 tablespoons chopped fresh tarragon or basil or 1 teaspoon dried
1 tablespoon lemon juice
1/4 teaspoon freshly ground pepper
Pinch of salt
8 slices whole-grain country bread
4 slices provolone cheese (about 4 ounces)
2 large or 3 medium tomatoes (about 1 1/2 pounds), sliced 1/2 inch thick

Preparation

Position rack in upper third of oven; preheat broiler.
Mash garlic on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and combine with mayonnaise, tarragon (or basil), lemon juice, pepper and salt.

Place bread on a large baking sheet and broil until lightly toasted, 1 to 2 minutes. Turn the bread over and divide cheese among 4 of the pieces. Continue broiling until the cheese is melted, 1 to 2 minutes.

Assemble sandwiches with tomato and the garlic-herb mayonnaise. Top with the melted cheese bread.

Nutrition Guide

Per serving: 389 calories

20 g fat ( 7 g sat , 9 g mono ); 23 mg cholesterol; 36 g carbohydrates; 4 g added sugars; 17 g protein; 6 g fiber; 656 mg sodium; 428 mg potassium.

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Tuna Melt

Picture image of a tuna melt

Nutrition Serving Size

4 servings

Total Time:15 minutes

Ingredients

12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese

Preparation

Preheat broiler. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

Tips

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition Guide

Per serving: 252 calories

6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

EVENING MEALS

Paprika Shrimp & Green Bean Saute

Picture image of Paprika Shrimp and Green Bean saute

Nutrition Serving size:

6 servings

Total Time:

Ingredients

4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound; see Note), peeled and de-veined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste

Preparation

Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds.

Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

TIPS

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.

To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock: Simmer, in enough water to cover, for 10 minutes, then strain. The “vein” running along a shrimp's back (technically the dorsal surface, opposite the legs) under a thin layer of flesh is really its digestive tract.
To de-vein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

Per serving: 245 calories

Per serving: 8 g fat ( 1 g sat , 6 g mono ); 115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium

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Chicken Tacos with Charred Tomatoes

Picture image of chicken tacos with charred tomatoes

Nutrition Serving Size

2 servings

Total Time: 35 minutes

Ingredients

2 plum tomatoes, cored
8 ounces boneless, skinless chicken breast, trimmed of fat
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons canola oil, divided
1/2 cup finely chopped white onion
1 clove garlic, minced
1 small jalapeño pepper, seeded and minced
2 teaspoons lime juice, plus lime wedges for garnish
2 teaspoons chopped fresh cilantro
2 scallions, chopped
6 small corn tortillas, heated (see Tip)

Preparation

Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.

Cut the chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.

Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Tips

Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.

Nutrition Guide

Per serving: 297 calories

Per Serving: 9 g fat ( 1 g sat , 4 g mono ); 63 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 27 g protein; 2 g fiber; 415 mg sodium; 463 mg potassium

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Quick Chicken Tikka Masala

Picture image of Quick Chicken tikka Masala

Nutrition Serving Size

4 servings: 1 1/2 cups each

Total Time: 40 Minutes

Ingredients

4 teaspoons garam masala (see Tips)
1/2 teaspoon salt
1/4 teaspoon turmeric
1/2 cup all-purpose flour
1 pound chicken tenders
4 teaspoons canola oil, divided
6 cloves garlic, minced
1 large sweet onion, diced
4 teaspoons minced fresh ginger
1 28-ounce can plum tomatoes, undrained
1/3 cup whipping cream
1/2 cup chopped fresh cilantro for garnish

Preparation

Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute.

Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.

Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.

Tips:

Garam masala: a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.

Nutrition Guide

Per serving: 310 calories

Per serving: 14 g fat ( 5 g sat , 6 g mono ); 85 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 641 mg sodium; 676 mg potassium.

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Creamy Cajun Chicken Pasta

Picture image of Creamy Cajun Chicken Pasta

Nutrition Serving Size

6 servings: about 1 1/2 cups each

Total Time:

Ingredients

8 ounces whole-wheat fusilli or rotini
1 tablespoon canola oil
2 slices bacon, chopped
1 large sweet onion, halved and thinly sliced
1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1 medium green bell pepper, sliced
3 cloves garlic, minced
4 teaspoons Cajun seasoning (see Tip)
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 28-ounce can crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish

Preparation

Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.

Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.

Tips

Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.

Nutrition Guide

Per Serving: 329 Calories

Per serving: 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

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Beef & Bean Chile Verde

Piocture image of Beef and Bean Chili verde

Nutrition Serving Size

4 servings, about 1 1/2 cups each

Total Time:

1 pound 93%-lean ground beef
1 large red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, chopped
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper, or to taste
1 16-ounce jar green salsa, green enchilada sauce or taco sauce
1/4 cup water
1 15-ounce can pinto or kidney beans, rinsed

Preparation

Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat just before serving.

Nutrition Guide

Per serving: 307 calories

8 g fat ( 3 g sat , 3 g mono ); 64 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 516 mg sodium; 641 mg potassium.

 

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