Thursday, 28 February 2013

Workouts for your legs

These are different workouts I have found that can help tone and strengthen your legs.

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Recipe Quinoa Stuffed Peppers

Nutrition Facts below

Amt. Measure Ingredient
cupquinoa, organic, rinsed well
large  whole green, yellow, red, or orange
largeRed onion, chopped
ouncesMushrooms, button or Cremini
clovesgarlic, chopped
tablespoonolive oil
teaspooncrushed red pepper flakes
tablespoontomato paste
mediumzucchini, sliced
can (16 fl oz)tomatoes canned, diced
tablespoonoregano (fresh)
teaspoonblack pepper, ground
1.  In a small saucepan, bring 1 1/2 cups water to a boil. Place the quinoa in a strainer and rinse under cold running water until the water runs clear. Stir the quinoa into the boiling water, cover, and simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand, covered, for 5 minutes. Fluff with a fork and set aside.

2.  Meanwhile, use a sharp paring knife to cut out the core from the peppers. Pull out any seeds and rinse the peppers inside and out. Place them cut side down on a microwave-safe plate. Microwave on high power until slightly softened, 3 to 4 minutes. Set aside to cool.

3.  In a large skillet, heat the oil over medium heat. Add the onion, mushrooms, garlic, and crushed red pepper, if using. Continue to cook, stirring occasionally, until the mushrooms are golden brown, about 8 minutes. Stir in the tomato paste and cook for 1 minute. Stir in the zucchini, tomatoes, oregano, and salt and pepper and cook for about 2 minutes. Stir in the quinoa and remove the pan from the heat.

4.  Place the peppers cut side up in a medium roasting pan. Spoon the filling into the peppers and fill the pan with water 1/2 inch deep. Bake until the peppers are tender and the top of the filling is lightly browned and crunchy, about 30 minutes.

Nutrition Facts
Serving Size (427 g)
Servings Per Recipe 4
Amount Per Serving
Calories 249
Calories from Fat 54 (21%)
% Daily Value *
Total Fat 6 g 9 %
Saturated Fat 0.8 g 4 %
Monounsaturated Fat 3.1 g
Polyunsaturated Fat 1.4 g
Trans Fat 0 g
Cholesterol 0 g 0 %
Sodium 419 mg 17 %
Potassium 1110 mg 32 %
Total Carbohydrate 45 g 15 %
Dietary Fiber 7 g 28 %
Sugars g
Protein 8 g 16 %
Vitamin A 21 %
Vitamin C 255 %
Calcium 11 %
Iron 33 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated

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