Chef Cat Cora’s Fit Meal Tips

Star chef Cat Cora and celebrity trainer Gunnar Peterson share their tips on staying fit and serving up healthy flavors—even when they’re short on time.

BY Linda Childers PHOTOGRAPHS by Yasu+Junko; STYLING by Janine Iverson (still lifes)

Cat Cora

Iron Chef champion, cookbook author, and restaurateur

“I grew up in Mississippi, in a Greek family. Cooking and eating were a big part of our traditions. Today, I enjoy cooking for my own family, and my favorite meals are prepared with fresh, organic, and sustainable ingredients. This is a philosophy emphasized in my cookbooks and restaurants—Kouzzina at Disney World; Ocean Restaurant in Singapore; CCQ in Costa Mesa, California; and my airport restaurants in Houston, Salt Lake City, and San Francisco.”

Breakfast
Coffee
Egg white turkey bacon wrap
?    1 tbsp olive oil
?    4 slices turkey bacon
?     6 egg whites
?    ½ cup reduced fat Mexican cheese blend or cheddar
?    4 large flour tortillas

“Even on the busiest of days, I don’t skip breakfast. I think it’s important to start the day with a healthy meal. One of my favorite entrées is an egg white-turkey bacon wrap. This protein-packed recipe gives me the energy I need to keep up with my four boys, who are all under the age of 9.”

Lunch
Chicken toss-up salad
?    12 oz cooked chicken, cut into thin strips (about 3 cups)
?    8 oz cherry tomatoes, quartered
?    1 can (15 oz) black beans, drained and rinsed
?    ½ cup chopped red bell pepper
?    1 cup fresh or frozen corn kernels
?    ½ cup chopped red onion
?    1 package (10 oz) torn romaine lettuce
?    Vinaigrette dressing
Home-brewed iced tea

“I was raised on a Mediterranean diet. My wife, Jennifer, and I still enjoy eating lots of fresh produce, and have a farm-to-table approach to meals. We’re lucky that we live in California, with access to farm-fresh foods. For lunch, we often make a salad using a variety of vegetables in our refrigerator, combined with chicken.”

Dinner
Spicy catfish wraps
?    4 US farm-raised catfish fillets
?    2 tbsp olive oil, plus enough to brush fillets
?    2 tbsp lime juice (about 2 limes)
?    1 tbsp chili powder
?    1 tbsp cumin
?    1 tsp cayenne pepper
?    1½ tsp sea salt
?    ½ tsp freshly ground black pepper
*Use lettuce wraps instead of taco shells for a healthier version

“Adding spices to foods is a great way of building flavor without increasing fat and calories. I also like to grill entrées with olive oil instead of butter. My family always tries to eat dinner together, and use that time to catch up on what everyone has been doing. Phones and televisions are turned off during dinner, and we make healthy, family-friendly meals like these fish tacos. We let our boys have a say in what type of vegetables they like to have for dinner. I think they’re more inclined to eat what’s on their plate if they help choose the dish, and even on some days, help us prepare it. On Fridays, we enjoy take-out pizza and movie night.”

Snacks
Protein bars
Pretzels
Dried mangos
Almonds

“We keep healthy snacks in jars in our kitchen, so if anyone in the family is hungry, it’s easy to grab a quick and nutritious snack. We also have some chocolate on hand, but it’s not as accessible!”

 

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