#uskadojo

[kodokan]

Citrus Slaw

I hope you enjoy this...

Here’s a refreshing Citrus Slaw that pairs perfectly with whatever you’ve got sizzling on the grill! Fresh orange and lime juices give this side a tangy kick.

Too often slaws are overloaded with creamy dressing that contains more fat and calories than is really necessary. This recipe provides the colorful flavor that you love in a slaw without any extra fat or calories to weigh you down. Enjoy!

What you need Servings: 6

For the Slaw

1 small head green cabbage, thinly sliced ½ small head purple cabbage, thinly sliced 1 cup of cilantro, chopped

For the Citrus Dressing

3 Tablespoons orange juice 2 Tablespoons lime juice 1 Tablespoon olive oil 1 Tablespoon apple cider vinegar 1/4 teaspoon sea salt 1/8 teaspoon pepper pinch of ground cayenne

Instructions

1. In a large bowl combine the green and purple cabbage with the cilantro.

2. In a small bowl whisk the dressing ingredients.

3. Pour the citrus dressing over top of the slaw just before serving and toss to combine. Enjoy!

Nutrition One serving equals: 56 calories, 2g fat, 8g carbohydrate, 4g sugar, 100mg sodium, 4g fiber, and 2g protein.

Miguel Serrano 719-388-2020 United States Karate Academy

[kodokan]

Asian Marinated Grilled Chicken Breast

Many marinades are filled with sweeteners, infusing your healthy dinner with unwanted simple sugars. This recipe removes all worry by using a small amount of liquid stevia along with other fresh and wholesome flavors to liven up this tender, grilled chicken breast.

Enjoy with a side of veggies!

What you need Servings: 4

For the Asian Marinade:

¼ cup coconut aminos ¼ cup Balsamic Vinegar 1 tablespoon olive oil 1 teaspoon Liquid Stevia 1 tablespoon Garlic, minced 2 tablespoons fresh ginger, minced 3 fresh scallions, thinly sliced

For the Chicken:

4 boneless, skinless chicken breasts

Instructions

1. Combine all of the marinade ingredients in a large ziplock bag. Add the chicken breasts and marinade in the fridge for 2 hours or overnight.

2. Preheat grill for medium-high heat. Oil the grill grate.

3. Place chicken breast on the grill and discard the marinade. Grill for 5-7 minutes on each side, until cooked through with no pink remaining. Enjoy!

Nutrition One serving equals: 245 calories, 7g fat, 2g carbohydrate, 0g sugar, 362mg sodium, 0g fiber, and 46g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your fitness and martial arts goals!

Talk Soon,

Miguel Serrano 719-388-2020 United States Karate Academy

[kodokan]

Braised Cuban Flank Steak

Here’s a savory recipe that you simply must try! Flank steak is a lean cut of beef, one that is encouraged in fat loss programs, however it can tend to be tough or dry when grilled. No so with this recipe!

By braising lean flank steak in an amazing blend of spices and veggies, this recipe creates a tender, fall-apart steak experience that’s oh-so-enjoyable. If you’re a fan of braised short ribs then you’ll seriously love this recipe. Enjoy!

What you need Servings: 8

2 pounds flank steak olive oil spray ½ cup chicken broth 2 medium Tomatoes, seeded and chopped 2 yellow onions, chopped 1 red bell pepper, seeded and chopped 1 green bell pepper, seeded and chopped 2 tablespoons Garlic, minced 2 tablespoons Dried Oregano 1 tablespoon ground cumin 2 teaspoons smoked paprika 1 teaspoon sea salt ½ teaspoon Red Pepper Flakes lime (for garnish)

Instructions

1. Place a large skillet over medium-high heat. Lightly coat with the olive oil spray. Add the flank steak and sear on both sides, about 4 minutes per side. Transfer the steak to a plate.

2. Deglaze the pan with the broth, scraping any drippings from the bottom. Set aside.

3. Combine the remaining ingredients together in the slow cooker. Add the steak and pan drippings. Cover and cook on low for 8 hours, until the steak is fall-apart tender.

4. Remove the meat and let it rest for 5 minutes. Shred with two forks then serve with the tender veggies and a squeeze of fresh lime. Enjoy!

Nutrition One serving equals: 258 calories, 9g fat, 7g carbohydrate, 3g sugar, 351mg sodium, 2g fiber, and 34g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things health, fitness, and martial arts. And if you are not yet one of my prized clients or students, then call or email me now to set up your first workout or class – I’d love to help you achieve your fitness or martial arts goals

Talk Soon,

Miguel Serrano 719-388-2020 United States Karate Academy