Creamy Alaska Salmon Pasta

February 4th, 2012

This recipe is from the Alaska Seafood Marketing Institute, check out more of their stuff by clicking here.

Salmon with pasta

 

 

 

 

 

 

 

Ingredients:

I pkg      Macaroni or small shell pasta

½ cup    Creamy Garlic Herb or Lemon Dill Mix

1 Tbsp   butter

1              shallot, finely chopped (you can use a regular onion instead)

1 cup     Your favorite vegetable, like peas  or mushrooms

1 tsp      lemon juice, preferable fresh

1 can      skinless, boneless salmon

 

Directions:

Cook pasta according to the package instructions and drain.

In a small sauce pan, gently heat the sauce of your choice and set aside.

In a large pan, melt butter and sauté shallot and vegetables until tender. Stir in the warmed sauce. Stir well.

Add the lemon juice, pasta, and salmon to the sauce mixture.  Toss well and serve.

 

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Testing the Tank

February 3rd, 2012

If you watched the BJ Penn vs. Kenny Florian, from a couple years back, you heard the phrase “testing the gas tank” mentioned more than once by the commentator. The question being raised was about Penn’s conditioning. He had undertaken a new cardiovascular conditioning program prior to that fight and he didn’t look as energetic in the second round as he usually does. The commentator’s point was that Penn’s gas tank was being tested…..he looked a little sluggish…..did the new training leave him with enough gas in his tank? Had he overtrained? Penn went on to win that fight, but I thought the commentator raised a great question. It’s a question that all fighters should ask themselves constantly: Is my conditioning program putting gas in my tank or am I overtraining and actually running on empty when it’s fight time? Read the rest of this entry »

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Honey Lemon Grilled Chicken

January 28th, 2012

In the spirit of full disclosure, this is not an original Rudog recipe at all. I found this in People Magazine. Sorry!

 

Chicken with Lemons

 

 

 

 

 

 

 

Ingredients:

Juice and zest of 3 lemons

1/3 cup                 olive oil

1 tsp                      oregano

1 Tbsp                   Dijon mustard

2 Tbsp                   honey

½ cup                    chopped onion

1 clove                  peeled garlic clove (or jarred garlic)

½ tsp                     salt

½ tsp                     pepper

4                              boneless, skinless chicken breasts

Grilled lemon wedges

 

Instructions:

1. In a small bowl, mix together the lemon juice, zest, olive oil, oregano, mustard, honey, onion, garlic, salt and pepper. Set aside ¼ cup for basting. Place chicken in the bowl, cover and marinate for at least 30 minutes in the fridge.

 

2. Preheat grill to medium-high. Lightly oil grill grate. Place chicken on the grill over indirect heat. Cook 6-8 minutes each side, until juices run clear. Baste occasionally with the ¼ cup reserve marinade.

 

3. Serve, drizzle with a little honey and garnish with the lemon wedges.

 

 

 

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Rudog Recipe: Mexican Salad

January 18th, 2012

Incorporating lots of salads into the daily eating plan is a great way to add some bulk, some vitamins, and some color, but it’s easy to get caught up in the same old salad bag routine which just becomes boring. Spice it up a little bit for some variety and interest. This little “recipe” is a super easy way to add some protein, fiber and flavor with VERY LITTLE fat. Read the rest of this entry »

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Super Whey Protein Shots

January 18th, 2012

I want to make sure that everyone knows about this product. I am always looking for a good, versatile protein supplement and this one I like a lot. I use it in the clinical setting with patients and I use it with my athletes.

I like it for a variety of reasons:
  • It travels well and can be kept in your car or gym bag.
  • No mixing.
  • It’s in a container with a screw top.
  • You can order it online and get it pretty reasonably.
  • It’s whey protein
  • It’s only 3-4 oz and it provides 26-35g protein, depending on which one you buy.
  • Has BCAAs

I don’t sell this product and I am not affiliated with anyone who does,  I am just offering my objective opinion. I would certainly love feedback from anyone who is or has used this product. You can post here on the Rudog site or go to the fanpage and do it there! www.facebook.com/rudognutrition/

Mary Bell RD/LD

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