Ingredients:

• 1 box of lasagna noodles
• 1 bag of fresh spinach (you can use frozen if you like)
• 1 small onion
• 1 small jar of mushrooms
• 2 cloves of garlic
• 2 cups low-fat ricotta cheese
• 1 tbsp parmesan cheese
• 1 egg
• 1 can fire roasted tomatoes
• 1 small can tomato paste
• 2 cups low fat shredded cheese
• Water
• Olive Oil

Steps:

1. Boil lasagna noodles until soft. Set aside
2. Chop onion and garlic and sauté in olive oil; add spinach and cook down then add mushrooms
3. Mix ricotta and Parmesan cheese.
4. Whisk egg and add to cheese mixture. Set aside.
5. Mix tomato paste with water to thin out slightly. Season to taste.
6. Spray 8×8 pan and put spoonful of tomato sauce on the bottom.
7. Begin layering: noodles, ricotta cheese mix, tomatoes, spinach mix, shredded cheese.
8. Finish with noodles, sauce and cheese on top.
9. Bake at 400 degrees for approx. 45 mins.
10. Enjoy!!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Vegetarian Lasagna

This is one of the few meals where my son actually asks for more vegetables! Truthfully, I think he likes it because he can eat his vegetables with his fingers without me scolding him! =) Mix it up to your taste and enjoy!

Ingredients:

• 3lbs of Chicken (drumsticks or wings work great!)
• Fresh asparagus
• 2 tbsp. olive oil
• ½ tbsp. melted butter
• 1 clove garlic, minced

Chicken Marinade:

• ½ white onion, diced
• 1 tbsp. fresh ginger
• 6-7 gloves of fresh garlic, minced
• 1 cup Shoyu (soy sauce)

Cooking Sauce:

• 1 tbsp. brown sugar
• 1 tbsp. molasses
• 3 cloves of garlic
• 2 tbsp. Shoyu
• 1 tbsp. Worcestershire sauce

Pre-prep:
1. Marinate chicken overnight (or 4 hours minimum).

Directions:

1. Pre-heat grill to medium heat.
2. Prep asparagus (clean and cut end of stalk). Marinate in olive oil, melted butter and garlic.
3. Grill chicken until almost done.
4. Brush chicken with the cooking sauce. Let cook 1 minute then turn and brush the other side.
5. Repeat several times or until chicken is fully cooked.
6. Place asparagus on grill. Cook until desired crispness.
7. Serve HOT!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Sweet Shoyu Chicken and Grilled Asparagus – So Ono!

This easy to make recipe is sure to be a hit with the family! Kids love it and the smell is sure to get everyone out of bed in the morning! Mix it up, make it your own and don’t be afraid to add a little spice to it (jalapenos work great!)

Ingredients:

• 3 cups of cooked, cold white (or brown) rice
• 1 ½ tablespoons of oil
• 2 teaspoons of soy sauce
• 1 package of Sun-Bird Fried Rice Seasoning Mix (can be found in any grocery store in the Asian food isle)
• ½ medium onion, diced
• ½ large green bell pepper, diced
• 3 large eggs, beaten
• ½ – 1 cup of cooked, crispy bacon, crumbled (can substitute breakfast sausage if desired)
• Salt, pepper, garlic seasoning (optional – to taste)

Pre-prep:

Cook the rice according to package directions the night before you plan to serve this for breakfast. It works better if you start the cooking process with cold rice as hot rice will just get overcooked.

Directions:

1. In large pan, heat the oil.
2. In another pan, begin frying bacon; crumble and set aside.
3. Add rice, onions and peppers to pan with the oil; mix well and cook until onions are soft.
4. Add seasoning and soy sauce; mix well and cook for approximately 1 minute.
5. In a side pan, scramble eggs; break into small pieces with spatula.
6. Add eggs and bacon and mix until well blended.
7. Season to taste and serve HOT!

ENJOY!! =)

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Breakfast Fried Rice Recipe – Super Easy and Super Yummy!

Chicken Sabrosa
This chicken is low in fat and has some health benefits from the paprika and cayenne pepper. Paprika is a good source of vitamin C and has antioxidants while cayenne pepper is good for blood circulation and general circulatory health. This chicken is slamming with brown rice and corn…..even better mexican style corn rocks. You are going to need a deep pan with a lid for this recipe.

Ingredients:
1 Large Onion Diced
5 Garlic Cloves Minced
Paprika
Cayenne Pepper
Poultry Seasoning
2 14.5oz Cans of Stewed Tomatoes
4 Whole Chicken Breast
Salt and Pepper for Taste

Directions:
1. Ok, so first thing is to saute the onion and garlic over medium high heat in about 1/4 cup of water until the onion is tender…about 3 minutes give or take, then set to the side.
2. Sprinkle your chicken with the paprika and cayenne pepper on both sides.
3. Next, put the chicken in the pan and sear in the flavor for 5 minutes on each side.
4. Add back the onion and garlic.
5. Sprinkle the poultry seasoning on both sides of the chicken and add the stewed tomatoes.
6. Reduce the heat, cover, and simmer for about 20 to 25 minutes.
7. Add salt and pepper for taste, serve up and dig in!!!

*Another alternative is to season up the chicken, adding all the ingredients, and sticking it in the oven (covered) at 350 degrees for about an hour and a half give or take.
*Green peppers could also be used in this recipe.
*I didn’t give a measurement on the paprika and cayenne pepper because everyone is different on how hot they like their chicken.
*When searing the chicken don’t mess around with it. Let the flavors sear in. Make sure to keep an eye on it so that it doesn’t burn.
*If you don’t have poultry seasoning you could use just dried marjoram and dried rosemary.
*A couple of bay leaves would add a nice flavor to this dish.
*I leave the skin on the chicken because it keeps the chicken breast moist and remove it later, but if you want to remove the skin before cooking it that would be fine too.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Chicken Sabrosa Recipe, Not Your Usual Chicken

Sausage and Cannellini Beans
This dish is like a stew and is great alone or with a side of brown rice. It’s also low in Carbs. You’re going to need a large pot with a lid to make this dish.

Ingredients:
5 cloves of garlic chopped
2 onions or 1 big onion chopped
2 tablespoons of Bertolli olive oil
2 pkgs of hot or mild italian sausages diced
1 15oz can of Goya cannellini beans drained
1 28oz can of crushed tomatoes
McCormick Salt and Pepper for taste

Directions
1. To begin, set your stove top at medium high and add the 2 tablespoons of olive oil to the pot.
2. Once the oil gets hot go ahead and add the garlic and onions and sauté.
3. Once the onions and garlic are sauteed remove from the pot and set to the side.
4. Next add the sausage and cook until brown, stirring them frequently so they don’t burn.
5. Once the sausage is browned, remove and drain the excess oil from both the pot and sausages.
6. Next, add the onions, garlic and sausage back into the pot.
7. Go ahead and add the crushed tomatoes.
8. Stir in the beans and let the dish come to a bubbling state.
9. Once this occurs, lower the heat and put the lid on.
10. Simmer for about 15 to 20 minutes.
11. Add salt and pepper for taste and enjoy!!

*Sunflower oil could be used instead of olive oil
*When you sauté the garlic keep an eye on it and don’t let it burn. If it gets too dark it will leave a bitter flavor in your dish.
*If you want to leave the sausages whole, you can. It has a pretty presentation that way, but I’ve found that when the sausage is diced it cooks quicker and the meal spreads out to last longer. Plus it will feed more people this way.
*You could use whole tomatoes or a combo of both the crushed and whole tomatoes. It give it a great texture.
*Pink or red beans would work in this dish
*When adding salt please remember that the sausage is salty already, so you may want to go easy when adding it.
*I like to add crushed red pepper flakes for some added heat and I add this when I add the tomatoes so the flavor can infuse into the sauce while it cooks for the next 20 minutes.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Sausage and Cannellini Beans a Recipe for Perfection

Green tea is a catalyst in weight loss because simply put it ignites the furnace in your body. That furnace is called thermogenesis and is responsible for calorie burning. The bigger and more intense your thermogenic level the more calories you will burn. Individuals in optimum physical shape have extremely high thermogenic levels and burn calories 24 hours a day, even during sleep. That is what we want to harness people! We want to create an internal body wild-fire that will burn the fuel we ingest more effectively.

It doesn’t hurt that green tea also contains ultra powerful anti-oxidants. The roster of health optimizing components in green tea is quite impressive. L-Theanine has anti-stress benefits, EGCG is an anti-inflammatory, polyphenols aid in fat oxidization. Green tea has even been credited with warding off cancer, heart disease, and even arthritis. Every person alive should consume the stuff, especially those looking to reduce fat in the body.

So here’s the plan: start off with a cup in the morning right after breakfast. Hold off drinking before breakfast as the detoxifying nature of green tea can cause nausea in some individuals with weaker stomachs. I, on the other hand, can consume the magic potion on an empty stomach. Follow that with a cup prior and after lunch. Repeat the prior and after technique for dinner as well. That is a total of five cups a day. Stick to that amount for about six days and then add a cup a day thereafter. We are trying to initiate and attack your metabolism and program it to cleanse and burn fat.

Some people think that the right way to drink green tea is to squeeze lemon in it, doubling the tea’s effectiveness. If you feel the urge to spice up the flavor of the green tea please limit your options to half a teaspoon of honey. And under no circumstances should you use sugar or any poisons such as sugar substitutes, because REFINED, PROCESSED, OR LAB DESIGNED sugar equals FAT!

Are you ready to begin your journey warrior? If yes, begin it with a warrior drink. Let the wonders of the green tea leaf carry you through your weight loss endeavors. Just think that consumption of green tea will destroy free radicals in your body and also fill you up, thus limiting hunger urges. Another plus, green tea will significantly contribute with your daily water intake. Going hand in hand with that is green tea’s cleansing abilities. You will be using the bathroom in a healthy manner. That’s killing two chickens with one stone! So get brewing, get inspired, get drinking, and get healthy!

The Fat Man Green Tea Weight Loss Plan

First Six Days:One Cup After Breakfast
Two Cups for Lunch, Prior & After Technique
Two Cups for Dinner, Prior & After Technique
Thereafter Have a Cup Every Hour and Fifthteen Minutes

As you go along you can brew two bags per cup to maximize potency.

An Aside, because of normal everyday time constraints, you can brew a half gallon at a time and store in the fridge with lemons. This will allow you to bring your green tea to work. This is how I drink my green tea.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Green Tea Is Nature’s Masterpiece

Anyway, I was at Wal-Mart the other day and came across a little recipe index card that they had laying around. It was for heart-healthy plantains. I decided to incorporate my own little touch, so here goes. Enjoy it, its extremely tasty and health conscience.

Step 1. Preheat your grill at medium heat.

Step 2. Sprinkle a little cinnamon sugar on each side of the plantains. Grill the plantains on a grill rack covered with nonstick cooking spray over medium heat for 3 to 5 minutes on each side. Be sure to cover grill with lid during grilling process.

Step 3. Pour on the chocolate sauce and enjoy.

What you will need:

2 tbsp. Cinnamon sugar

4 ripe Plantains, peeled and sliced

1 cup jarred chocolate sauce or topping

How long and How many:

Preparation Time: 4 minutes

Cook Time: 7 minutes

Serves: 8

More details, nutritional, per serving:

250 calories

2.5 grams of fat

0 mg cholesterol

63 mg sodium

60 grams carbohydrates

1.5 grams protein

4 grams of fiber

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Sinfully Spiced Plantains with Chocolate Sauce