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Good Eats: Oven ”Fried” Chicken Fingers with Honey Mustard Dipping Sauce

Fitness Fuel-Good eats for fitness peeps!

Looking of a quick and easy chicken dish for your next meal give this chicken fingers a try!



1 1/2 pounds chicken breast tenders (about 16 pieces

1/2 cup low-fat buttermilk

1/2 cup coarsely crushed cornflakes

1/4 cup seasoned breadcrumbs

1 tablespoon instant minced onion

1 teaspoon paprika

1/4 teaspoon dried thyme

1/4 teaspoon black pepper

1 tablespoon vegetable oil



1/4 cup honey

1/4 cup spicy brown mustard



Sauce Prep., combine honey and mustard in a small bowl; cover and chill.


Preheat oven to 400°.


To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Yields 8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce)


 Nutrition Facts (per serving)


Calories  185 Fat (g)3.7Saturated Fat (g)0.8Cholesterol (mg)49Sodium (mg)306Carbohydrate (g)16Fiber (g)0.3Protein (g)21.6Calcium (mg)46

BBQ Chicken Pizza

Fitness Fuel: Good Eats for Fitness Peeps

bbq pizza


2 teaspoons vegetable oil
1 small skinless, boneless chicken breast half
1/2 cup plus 2 Tbsp. barbecue sauce
1 (11-inch) pizza crust (14 oz. package)
1/2 cup grated smoked Gouda
1/2 cup grated mozzarella
3 tablespoons sliced red onion
2 tablespoons chopped cilantro


Warm oil in a skillet over medium heat. Add chicken and cook, turning once, 5 to 6 minutes per side, until just cooked through. Transfer to a cutting board. When cool enough to handle, cut into 1/2-inch cubes. Toss chicken with 2 Tbsp. barbecue sauce in a bowl.

Position a rack in bottom of oven and preheat to 450°F. Place pizza crust on a large baking sheet and spread with remaining 1/2 cup barbecue sauce. Sprinkle with half of both cheeses, arrange chicken on top, and then add remaining cheese and onion.

Bake until cheese is melted and golden brown, 20 minutes. Let rest for 5 minutes. Sprinkle with cilantro, cut into slices and serve hot.

Nutrition Facts (per serving)

Calories 596
Fat (g) 41
Saturated Fat (g) 12
Cholesterol (mg) 22
Sodium (mg) 771
Carbohydrate (g) 45
Fiber (g) 4
Protein (g) 12
Calcium (mg)


Low Fat Blueberry Bran Muffins

Fitness Fuel: Good Eats for Fitness Peeps

Low Fat Blueberry Bran Muffins



1 1/2 cups wheat bran

1 cup nonfat milk

1/2 cup unsweetened applesauce

1 egg

2/3 cup brown sugar

1/2 teaspoon vanilla extract

1/2 cup all-purpose flour

1/2 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 cup blueberries


Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.


Makes: 12

Nutrition Facts (per serving)

Calories       107

Fat (g)     1

Saturated Fat (g)     0.25

Cholesterol (mg)     18

Sodium (mg)     156

Carbohydrate (g)     24

Fiber (g)     4

Protein (g)     4

Calcium (mg)     72

Garden Taco Salad




Fitness Fuel: Good Eats for Fitness PeepsGarden Taco SaladIngredients: 

More ingredients than normally recommended but it’s worth it!

4 cups mixed lettuce greens

1 sweet red, yellow, or orange bell pepper, sliced

4 whole Roma tomatoes, cut into wedges

1/2 cup sweet purple onion, sliced

1/2 cup kidney beans, canned and drained

8 oz. lean ground longhorn, buffalo, or beef (93% lean or higher)

1 package taco seasoning

1/4 cup low-fat cheddar or Monterrey jack cheese, shredded

1/2 cup chunky-style garden salsa, mild or spicy

1/2 cup whole kernel Mexican-style corn, drained




1. Brown ground meat in pan. Pour off any fat.

2. Mix in taco seasoning and set aside.

3. Slice pepper, onions, and tomatoes and toss with lettuce.

4. Add kidney beans and corn to salad mixture. Chill.

5. Top with salsa. Serve with baked tortilla chips.


Add low fat sour cream and/or sliced avocado



1. Add the salsa separately, so the leftover salad won’t wilt


2. Make soft tacos, roll leftover salad in a low fat flour tortilla


3. Rinse beans and corn with water and use fresh salsa to reduce sodium. Use fresh cooked beans and corn to reduce sodium.


Serves: 2

Serving Size: 2 Cups

Nutrition Facts (per serving)

Calories       590

Fat (g)     15

Saturated Fat (g)     6

Cholesterol (mg)     57

Sodium (mg)     1200

Carbohydrate (g)     78

Fiber (g)     15

Protein (g)     38

Calcium (mg)     –

Jambalaya with Shrimp and Andouille Sausage

Jambalaya with Shrimp and Andouille Sausage


Fitness Fuel: Good Eats for Fitness Peeps.

If you’ve never been to Louisiana, bring a little Louisiana food home for dinner this week.  Try this popular dish. You’ll love the deep flavors and cooking techniques that are used in their cuisine.

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 1 tablespoon minced garlic
  • 6 ounces andouille sausage, sliced
  • 1 cup uncooked long-grain white rice
  • 1 teaspoon paprika
1 teaspoon freshly ground black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon garlic salt
1 bay leaf
  • 2 cups fat-free, less-sodium chicken broth
  • 3/4 cup water
1 tablespoon tomato paste
  • 1/2 teaspoon hot pepper sauce
  • 1 (14.5-ounce) can no salt-added diced tomatoes, undrained
  • 1/2 pound peeled and deveined medium shrimp
  • 2 tablespoons chopped fresh parsley

Yield: 4 servings (serving size: 1 1/2 cups)

Preparation: Read More

Spicy Shrimp and Vegetable Stir-Fry

spicy shrimp

Fitness Fuel: Good Eats for Fitness Peeps

This great low calorie entrée is very easy to make. Its best when served over a serving of rice.


1/4 cup low-sodium soy sauce
1/4 cup sake
2 tablespoons sugar
1 tablespoon dark (toasted) sesame oil
1 tablespoon chopped garlic
1 tablespoon finely chopped or grated ginger
1 cup large-diced red bell pepper
1 cup large-diced green bell pepper
1 cup large-diced onion
1 cup cubed cabbage
1 cup sliced carrot
1/2 teaspoon red pepper flakes
24 large shrimp, shelled and deveined

Instructions: Read More

Mushroom Rigatoni

Mushroom Rigatoni

 Fitness Fuel: Good Eats for Fitness Peeps

Are you looking for a easy weeknight meal? Here is a recipe for a creamy Rigatoni with Mushrooms thats perfect! Read More

Fitness Fuel: Good Eats for Fitness Peeps

Healthy Turkey or Veggie Meat Loaf


Having trouble finding tasty, lean protein dish for dinner. This flavorful meat loaf can be made with lean ground turkey or “meatless” ground meat (from soy or seitan/wheat). Have it for dinner one night and in a whole wheat pita pocket with lettuce and mustard for lunch the next day.

6 servings


  • 1 pound Ground Turkey Breast
    2/3 cup Minced Onions
    1 tablespoon Minced Garlic
    2/3 cup Diced Green Peppers
    2/3 cup Diced Carrots
    2/3 cup Diced Celery
    2/3 cup Minced Parsley
    ½ cup Quick Cooking Oatmeal
    ½ cup Whole Wheat Bread Crumbs
    4 tablespoons Tomato Paste
    2 ½ tablespoons Dijon Mustard
    2 tablespoons Worcestershire
    ½ tablespoon Low Sodium Soy Sauce
    1 tablespoon Thyme
    ¼ tablespoon Black Pepper
    3 Egg Whites
    Tabasco to Taste
    ½ cup tomato sauce


  1. In a mixing bowl, combine all ingredients until well mixed. Spray meatloaf pan with olive or canola oil spray. Pour turkey mixture in pan. Bake 45 minutes covered, at 375 degrees. Bake 25 minutes uncovered at 375 degrees. Remove Meatloaf from oven let rest for 20 minutes before slicing.


Nutrition Facts Per Serving (with turkey)

Calories  344Fat (g)14Saturated Fat (g)3.5Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)21Fiber (g)3.5Protein (g)32Calcium (mg)-

Nutrition Facts Per Serving (with ground veggie soy “meat”)

Calories  283Fat (g)2Saturated Fat (g)0Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)30Fiber (g)11Protein (g)39Calcium (mg)-



Fitness Fuel: Good Eats for Fitness Peeps

Oven Braised Orange Chicken

Quick and easy to put together and tastes Sooo Good!

4 servings


  • 3 ½ to 4 pounds chicken (thighs, breasts, and legs)
    Coarse salt
    1 tablespoon olive oil
    2 bunches green onion, halved crosswise
    ¾ cup halved, pitted green olives
    6 strips orange zest, plus ½ cup fresh orange juice (from 1 orange) 


  1. Preheat oven to 450 degrees. Heat a large cast-iron skillet over medium-high until hot but not smoking, about 1 minute. Season chicken with salt. Swirl oil in skillet. Working in batches if needed, add chicken, skin side down, and brown on one side, about 5 minutes.

    Turn chicken, skin side up, and add green onion, olives, and orange zest and juice to skillet. Transfer to oven and cook until chicken is cooked through, 15 to 20 minutes. 

Per serving: Serving Size: ¼ Recipe