Action Conditioning

CHICKEN FLORENTINE (Protein Type / fast oxidizer)

1 chicken breast, skinless and boneless, pounded thin

2 cloves garlic, minced

1 Tbsp. olive oil

1/2 cup chicken broth, low-sodium

1 cup spinach, steamed

1 slice provolone or mozzarella cheese

Preheat oven to 400 degrees. In an ovenproof skillet on the stove top, saute garlic in olive oil and broth. Cook until soft, but not brown. Add chicken breast and cook until done. If pounded thin enough, it should just take a couple of minutes per side (don't panic if it's a little underdone; it's going in the oven later). Remove skillet from stove and pile spinach on top. Then, place cheese on top of spinach. Put pan in oven until cheese melts, then serve. Put chicken on plate and drizzle pan broth over as sauce.
Preparation time: 10 to 15 minutes
Nutritional information (per serving):
Calories416
Fat 24 grams
Carbs10 grams
Fiber 4 grams 
Protein 40 grams

STUFFED PEPPERS (mixed type / balanced oxidizer)

1 lb. ground beef, extra-lean (less than 5 percent fat)

1 cup brown rice, cooked

2 cups tomato sauce

1 cup onion, chopped
1 egg, beaten
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce
6 green bell peppers

Preheat oven to 350 degrees. Cut tops off pepper, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they're pretty low-cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)
Nutritional information (per serving):
Calories 208
Fat 5 grams
Carbs 23 grams
Fiber 6 grams
Protein  19 grams

TOASTED PUMPERNICKEL SALMON SALAD (Carbo type / slow oxidizer)

Servings: 4

olive-oil spray

8 slices pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups)
1/2 teaspoon seasoned salt
1 pound fresh salmon fillet (or two 6-ounce cans, drained)
2 tablespoons drained capers
2 tablespoons chopped fresh dill
1/2 cup red wine vinegar
4 teaspoons Dijon mustard
1 teaspoon olive oil
8 red lettuce leaves

Preheat oven to 400F. Coat a large baking sheet with olive-oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted. Meanwhile, put salmon in a shallow, microwave-safe dish (skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.* Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine. To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine. Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

Prep Time: 5 min.

Cook Time: 10 min.
Nutritional information (per serving):
Calories 339
Fat 10.5
Carbs 33 g
Protein 28 g
Fiber 5 g