Protein Shake

People often ask me if they should do a "protein shake", what kind...etc.  Personally, I would rather eat my food instead of drink it, but I do use a shake as a supplement...especially after a morning workout.  I choose a low calorie whey protein (110 calories - 20 grams of protein). 

Vanilla - 1 cup of water, 1 cup of frozen mixed berries, 1 scoop of protein and 4-6 ice cubes.  Mix in a blender until smooth.  If you use fresh fruit - you will need more ice.

Chocolate - 1 cup of ice, 1 scoop of protein, 1 tsp instant coffee and 1/2 - 2/3 cup water.  Blend.

*If you want it to have a few more calories or fiber...add 1/4 cup of quick oats in the blender or some almonds. You can also use skim milk instead of water.

I work out at home, so this isn't a big deal for me, but if you want it to be less trouble...buy "light" muscle milk...or use a shaker from GNC that just mixes it up when you shake it, then you just drink it down.

Ha ha...this probably sounds nasty to most of you :-)  It is an acquired taste for sure...and yes...Starbucks or a Chicfila milkshake tastes way better!!!  

Grilled Cheese with a Kick!

Grilled Cheese

Butter slice of sourdough bread - sprinkle lightly with garlic salt - place on hot griddle or pan.
Put your favorite cheese on - colby jack or pepper jack - splash some HOT SAUCE on top of the cheese.
Place other piece of buttered bread - sprinkled with garlic salt.  Flip over when golden brown.

You can also make this a breakfast sandwich by adding a fried egg and some ham or bacon.

Easy Broiled Chicken!

It seems that I am old enough to remember when you bought a whole chicken, cut it up and used it however for dinner.  Then there was the day of a pack of cut up chicken breast that you could get on sale for 99 cents a pound.  Now...I just buy the boneless, skinless and throw it on the grill. 

Occasionally, when I want to make some kind of soup, I will buy a whole cut up chicken...or "pick of the chick" because I want all the stock and flavor.  So...I had one in the freezer that needed to be used and it was too hot for soup.  I forgot how to just roast a chicken!!  So I had to look it up in a cookbook and this is what I ended up doing.  It was the easiest thing and fastest thing...and so much flavor!

I put a rack in the bottom of a large pan or you can use a broiler pan, cleaned and washed my chicken pieces.  Then I brushed a little oil on them and seasoned with a cajun spice that I had (also used a lemon pepper another time).  Turn your oven to BROIL and put your rack about 6 inches under the heat - bone side up first.  Broil 20 minutes....turn over and broil another 20 minutes. That's it!  Make a salad or some sides to go with it.  If you don't like the skin, just take it off before you eat it.