Ingredients
2-3 small squash, thinly sliced
1 zucchini, thinly sliced
1 medium onion, thinly sliced
salt and pepper to taste
Directions
Heat skillet on medium low heat
In skillet, combine squash, onion, and zucchini
Saute UNCOVERED until all is tender and onions are translucent
Salt and pepper to taste
**No oil is needed because the vegetables will water on their own
**If vegetables are covered while sautéing they will become soggy. DO NOT COVER.
Saturday, February 28, 2015
Mini Vegetable Egg Cups
Ingredients
12 Large Eggs
1 10 oz bag bag spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced
Directions
Heat oven to 375 degrees F
Lightly coat a twelve-cup muffin tin with spray
Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.
Add spinach, bell pepper, and onions; mix well.
Evenly pour egg mixture into muffin cups.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.
12 Large Eggs
1 10 oz bag bag spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced
Directions
Heat oven to 375 degrees F
Lightly coat a twelve-cup muffin tin with spray
Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.
Add spinach, bell pepper, and onions; mix well.
Evenly pour egg mixture into muffin cups.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.
Turkey Chili
Ingredients
1 tsp olive oil
1.5 lbs ground turkey
1 medium onion
1 medium green bell pepper
3 cloves garlic, finely chopped
1.5 tsp ground cumin
1 tbsp chili powder
1/2 tsp sea salt
1/4 tsp cayenne pepper (to taste; optional)
2 cans black beans (or pinto beans), drained, rinsed
1 can all natural diced tomatoes, no sugar added
12 fresh cilantro sprigs, finely chopped (for garnish; optional)
1.5 - 2 Cups of water
Directions
Heat oil in large saucepan over medium-high heat
Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5 to 8 minutes, or until turkey is no longer pink.
Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly, for 1 minute
Add beans, tomatoes (with liquid), and water. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 15 to 20 minutes, or until thickened.
Serve warm, sprinkled with cilantro.
1 tsp olive oil
1.5 lbs ground turkey
1 medium onion
1 medium green bell pepper
3 cloves garlic, finely chopped
1.5 tsp ground cumin
1 tbsp chili powder
1/2 tsp sea salt
1/4 tsp cayenne pepper (to taste; optional)
2 cans black beans (or pinto beans), drained, rinsed
1 can all natural diced tomatoes, no sugar added
12 fresh cilantro sprigs, finely chopped (for garnish; optional)
1.5 - 2 Cups of water
Directions
Heat oil in large saucepan over medium-high heat
Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5 to 8 minutes, or until turkey is no longer pink.
Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly, for 1 minute
Add beans, tomatoes (with liquid), and water. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 15 to 20 minutes, or until thickened.
Serve warm, sprinkled with cilantro.
Balsamic Steak Salad
Ingredients
4 lean beef tenderloin steaks
1 tsp sea salts
1/2 tsp ground black pepper
4 tsp olive oil
1/2 cup balsamic vinegar
8 cups mixed salad greens
2 cups sliced red onion
2 cups cherry tomatoes, cut in half
Directions
Season steaks with salt and pepper. Set aside.
Heat oil in large nonstick skillet over medium-high heat.
Add steaks; cook for 3 minutes on each side for medium rare, or to desired doneness. Remove steaks from pan; keep warm by covering with aluminum foil.
Add Balsamic vinegar to skillet. Bring to boil. Reduce heat to low; gently boil for 3 to 5 minutes, or until vinegar thickens into glaze.
Cut each steak into 1/4 inch thick slices. Set aside
Place 2 cups of mixed greens, 1/2 cup onions, and 1/2 cup tomatoes on each serving plate. Top with steak slices; drizzle evenly with balsamic glaze.
4 lean beef tenderloin steaks
1 tsp sea salts
1/2 tsp ground black pepper
4 tsp olive oil
1/2 cup balsamic vinegar
8 cups mixed salad greens
2 cups sliced red onion
2 cups cherry tomatoes, cut in half
Directions
Season steaks with salt and pepper. Set aside.
Heat oil in large nonstick skillet over medium-high heat.
Add steaks; cook for 3 minutes on each side for medium rare, or to desired doneness. Remove steaks from pan; keep warm by covering with aluminum foil.
Add Balsamic vinegar to skillet. Bring to boil. Reduce heat to low; gently boil for 3 to 5 minutes, or until vinegar thickens into glaze.
Cut each steak into 1/4 inch thick slices. Set aside
Place 2 cups of mixed greens, 1/2 cup onions, and 1/2 cup tomatoes on each serving plate. Top with steak slices; drizzle evenly with balsamic glaze.
Turkey Lettuce Wraps
Ingredients
1.5 lbs raw lean ground turkey breast
1 tsp garlic powder
1tsp ground cumin
1/2 tsp sea salt
1 tsp chili powder
1 tsp paprika
1/2 tsp dried oregano
1/2 medium onion
1/2 green bell pepper
3/4 cup water
3/4 cup tomato sauce (no sugar added) 4 oz
6 large lettuce leaves, washed, dried
1 medium tomato
1 cup chopped fresh cilantro
Directions
Heat large nonstick skillet over medium heat. Add turkey, cook, stirring frequently for 5 minutes, or until no longer pink.
Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.
Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes or until onion is translucent
Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook covered for 10 -12 minutes.
Top each lettuce leaf evenly with turkey mixture, tomato and, cilantro.
1.5 lbs raw lean ground turkey breast
1 tsp garlic powder
1tsp ground cumin
1/2 tsp sea salt
1 tsp chili powder
1 tsp paprika
1/2 tsp dried oregano
1/2 medium onion
1/2 green bell pepper
3/4 cup water
3/4 cup tomato sauce (no sugar added) 4 oz
6 large lettuce leaves, washed, dried
1 medium tomato
1 cup chopped fresh cilantro
Directions
Heat large nonstick skillet over medium heat. Add turkey, cook, stirring frequently for 5 minutes, or until no longer pink.
Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.
Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes or until onion is translucent
Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook covered for 10 -12 minutes.
Top each lettuce leaf evenly with turkey mixture, tomato and, cilantro.
Herbed Quinoa
Ingredients
2 cups cooked quinoa
4 tsp fresh lemon juice
1/2 cup chopped fresh basil
1 tsp chopped fresh thyme
4 tsp chopped parsley
ground pepper to taste
Directions
Combine quinoa, lemon juice, basil, thyme, and parsley in a medium bowl, mix well.
Season with pepper if desired.
2 cups cooked quinoa
4 tsp fresh lemon juice
1/2 cup chopped fresh basil
1 tsp chopped fresh thyme
4 tsp chopped parsley
ground pepper to taste
Directions
Combine quinoa, lemon juice, basil, thyme, and parsley in a medium bowl, mix well.
Season with pepper if desired.
Cinnamon Mashed Sweet Potatoes
Ingredients
2 raw sweet potatoes
Ground cinnamon
Ground Black Pepper
Directions
Preheat oven to 400 degrees F
Cover a baking pan with aluminum foil, set aside.
Scrub sweet potatoes and pierce several times with fork. Bake for 35-45 minutes, or until tender.
Remove sweet potatoes from oven; cool for 15 minutes.
Place sweet potato flesh in medium bowl. Sprinkle with cinnamon and pepper; mash until well mixed.
2 raw sweet potatoes
Ground cinnamon
Ground Black Pepper
Directions
Preheat oven to 400 degrees F
Cover a baking pan with aluminum foil, set aside.
Scrub sweet potatoes and pierce several times with fork. Bake for 35-45 minutes, or until tender.
Remove sweet potatoes from oven; cool for 15 minutes.
Place sweet potato flesh in medium bowl. Sprinkle with cinnamon and pepper; mash until well mixed.
Dijon Broiled Pork Loin
Ingredients
1.5 lbs raw lean center-cut pork tenderloin
4 tsp dijon mustard
4 tsp whole-gran mustard
4 tsp olive oil
Directions
Preheat the broiler on high.
Lightly coat broiling pan with spray. Place pork on broiling pan approximately 5 to 6 inches from the heat.
Broil for 16 -20 minutes, turning every 3-4 minutes, until no longer pink in the middle or until the internal temperature reaches 160 degrees F.
While pork is cooking, combine the mustards and oil in a small bowl, mix well.
When pork reaches desired doneness, remove from oven, place it on a serving plate and spread the mustard mixture on top.
Allow pork to rest for about 10 minutes before slicing.
1.5 lbs raw lean center-cut pork tenderloin
4 tsp dijon mustard
4 tsp whole-gran mustard
4 tsp olive oil
Directions
Preheat the broiler on high.
Lightly coat broiling pan with spray. Place pork on broiling pan approximately 5 to 6 inches from the heat.
Broil for 16 -20 minutes, turning every 3-4 minutes, until no longer pink in the middle or until the internal temperature reaches 160 degrees F.
While pork is cooking, combine the mustards and oil in a small bowl, mix well.
When pork reaches desired doneness, remove from oven, place it on a serving plate and spread the mustard mixture on top.
Allow pork to rest for about 10 minutes before slicing.
Turkey Meatballs
Ingredients
1.5 lbs lean ground turkey breast
1 tsp sea salt
1 tsp dry mustard
1 tsp smoked paprika
1 large egg, lightly beaten
3/4 cup quick cooking rolled oats
2 cloves garlic, finely chopped
12 fresh parsley sprigs, finely chopped
2 tbsp tomato sauce, no sugar added
Directions
Preheat oven to 400 degrees F
Lightly coat large baking sheet with spray, set aside
Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in a large bowl; mix well by hand
Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet.
Bake for 15-20 minutes, or until no longer pink in the middle
1.5 lbs lean ground turkey breast
1 tsp sea salt
1 tsp dry mustard
1 tsp smoked paprika
1 large egg, lightly beaten
3/4 cup quick cooking rolled oats
2 cloves garlic, finely chopped
12 fresh parsley sprigs, finely chopped
2 tbsp tomato sauce, no sugar added
Directions
Preheat oven to 400 degrees F
Lightly coat large baking sheet with spray, set aside
Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in a large bowl; mix well by hand
Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet.
Bake for 15-20 minutes, or until no longer pink in the middle
Monday, February 16, 2015
Chicken Fajitas
I have been craving Mexican food! Ah I love Mexican but to go to a restaurant I have to exercise massive amounts of self control because the portion sizes are HUGE! I don't need ALL those carbs, the cheese, and a load of guacamole. My husbands favorite dish is the fajitas, so I decided to find a recipe and bring Mexican food to our table - healthy and homemade style! This recipe was great, and honestly I could eat the chicken by itself. I am a sucker for grilled chicken, but this recipe is fantastic (and it comes from skinneytaste.com). I added a side salad to go with it using the 5 Step DIY Salad guide.
This meal fits well with the 21 Day Fix Nutrition Guide as well as the Insanity Max: 30 Nutrition Guide. See below for color coded details for 1 serving of the dish. I hope you enjoy it as much as I do!
1/2 Red, 1 Yellow, 1/2 Green, 1 Orange
Ingredients
Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately with warmed tortillas, cheese and toppings.
Makes 4 cups chicken and vegetables.
This meal fits well with the 21 Day Fix Nutrition Guide as well as the Insanity Max: 30 Nutrition Guide. See below for color coded details for 1 serving of the dish. I hope you enjoy it as much as I do!
1/2 Red, 1 Yellow, 1/2 Green, 1 Orange
Ingredients
- 16 oz boneless skinless chicken breasts
- 1 red bell pepper, cut into strips
- 1 green or poblano pepper, cut into strips
- 1 medium onion, cut into strips
- 3 tbsp lime juice
- 1 tsp ground cumin
- 1 tsp garlic powder
- pinch ancho or Mexican chile powder, to taste
- salt and pepper to taste
- 2 tsp olive oil
- 8 whole wheat flour tortillas
Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately with warmed tortillas, cheese and toppings.
Makes 4 cups chicken and vegetables.
Subscribe to:
Posts (Atom)