Scrumptious Recipes
Eating healthy doesn’t mean no-flavor, here are some of my favorite recipes that I have enjoyed. I’m not a nutritionist so I am not providing any nutritional content, but common sense should prevail. These are readily available ingredients from your local grocer or farmer’s market, nothing too funky. Enjoy these fresh and flavorful dishes, low-fat, high protein, and most, if not all, are low carbohydrates, that my family has enjoyed. They were adult and kid tested!
BEVERAGES
Peach Fresh Smoothie
Time: 5 minutes
Servings: 1
Ingredients
1 cup frozen peaches (using frozen fruit means you do not need to add ice)
1 cup apple juice (or orange juice)
½ cup low-fat plain yogurt
Preparation
Combine ingredients in a blender. Puree until smooth, enjoy.
For a twist, try using frozen strawberries or your favorite berry.
SNACKS
Yogurt Parfait
Time: 5 minutes
Servings: 1
Ingredients
8 oz fat-free vanilla yogurt
1 c mixed strawberries and blueberries, rinsed and drained
¼ to 1/3 cup classic granola
Preparation
Layer ingredients in order listed bowl.
Tip: to pack to-go, put the granola in a baggie to sprinkle on top when serving.
APPETIZERS
Asian Chicken Lettuce Wraps
Time: 30 Minutes
Servings: 4
Ingredients
¼ cup water
1 pkt. Stir-fry seasoning powder
2 Tbsp reduced sodium soy sauce
3 Tbsp lime juice
1 tsp sugar
1 Tbsp olive oil
1 lb ground chicken (or ground turkey)
½ cup water chestnuts, diced
1 red bell pepper, seeded and diced
3 Tbsp scallions, sliced thin
1/8 tsp red pepper flakes
1 head of iceberg lettuce, rinsed, dried, and the leaves pulled apart
1 cup peanuts, chopped
¼ cup cilantro, chopped
Preparation
Mix water, stir-fry seasoning, soy sauce, lime juice and sugar in a small bowl. Set aside for later.
Heat olive ...
... middle of paper ...
..., add frozen corn and cook an additional 10 minutes.
Serve with fat-free sour cream, scallions, shredded low-fat cheese.
SIDE DISHES
ENTREES
Grouper with Mediterranean Relish
Time:
Serves: 4
Ingredients
2 tomatoes, diced
2 Tbsp fresh basil, chopped
1 tsp fresh oregano, chopped
1 Tbsp garlic, minced
2 tsp extra-virgin olive oil
½ cup sliced black olives
4 grouper fillets, 5-7 oz each
Preparation
Preheat oven to 350 F. Lightly coat a 9-by-13 baking pan with cooking spray.
In a small bowl, combine the tomato, basil, oregano, garlic and sliced black olives. Add the olive oil and mixes well.
Arrange grouper fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 12 to 18 minutes.
Tip: You can substitute halibut, tilapia, and salmon for a nice variation.
...y takes about fifteen to twenty minutes. Let it cool for about five minutes then it should be ready to eat. Use a spatula to remove the enchiladas from the pan. Because of the way you rolled the enchiladas, you should have no problems serving them.
teaspoons of cinnamon, and three-fourths of a cup of flour into a large bowl, and stir them
Extra Easy: Participants may eat any amounts of Free Foods during meal times and keep a third of their plate for fruit and vegetables (aka 'Superfree foods ').
Put mixture in a greased 8 by 4 inch loaf pan and bake for 30 minutes. Makes 20 servings.
In a separate bowl cut the large scallions and half medium cabbage to small pieces. Peel and chop the potato, malanga, carrots, turnip, yam and the butter squash. Wash the vegetables and put in a separate boiling water. Cover it and cook it in high heat for an hour. After an hour reduce the heat and add scotch bonnet pepper. Once everything is fully cooked remove it from the pot. Used the cooking water to blend the squash into a puree. For the best flavor pour the vegetables, the squash and the cooking liquid into the pot that cooked the meat. After that add parsley, thyme, and broken spaghetti. If there’s no spaghetti, you can substitute with macaroni. Let them all cook for about an hour or until tender. Once done combine meat with soup and enjoy. You can eat this soup with bread has a side dish.
Once the egg whites are set, transfer the pan into the oven and broil for 2 minutes, or until golden brown.
With the help of cook-time selector, select 25 minutes and roast the meet till it is brown on all the sides.
Coming from a mexican culture, I am blessed to have a rich variety of traditional delicious home made recipes. Most people my age always salivate to the idea of their grandmothers making that amazing dinner. Mostly all americans can agree on the superb taste of the mexican food, and one of my favorites and most traditional of them all is the famous “Mole sauce”. It is made on special occasions such as birthdays, christmas, new years, and teenagers first communion at the church. This complex dark red spicy/sweet sauce has a legend behind its creation. It is believed in the mexican culture that it was made for the first time at the Convent of Santa Rosa in Puebla early in the colonial period. The convent nuns went into panic one day as they found out the archbishop was paying them a visit and they had nothing to prepare for him due to lack of wealth. The nuns prayed and put together the scraps of ingredients that they had left including chilli peppers, day old bread, nuts, some chocolate and spices. After they killed a turkey, cooked it and served it with the sauce on top, the archbishop fell in love with the dish. They asked the nuns about the dish and they responded truthfully with “I made a Mole” which is the anctient word for mix in spanish. There is also a few variations of this sauce within the mexican community, but the one I will be instructing you how to make is the traditional recipe that my grandmother learned from her grandmother; Mole poblano.
Place ricotta in a bowl, add spinach and Season with salt and pepper. Mix to combine.
Concentrate the juice from the lemons and blend every one of the fixings in a blending dish.
Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
Select “good” carbohydrates. Some great options include oatmeal, beans and veggies. Some not so great options are pasta, rice and candy.
Cook till the sauce thickens. This would roughly take 20-30 minutes on a medium flame.
Add the lime juice, lime zest, and stevia to the whipped coconut fat and beat to combine.
A 20 minute preparation time before cooking the sauce involves dicing vegetables and opening two cans of tomatoes. This process couldn’t be easier for the novice chef. The ingredients you will need are one tablespoon of extra-virgin olive oil, one small diced onion, four cloves of minced garlic, two teaspoons of kosher salt, four dried bay leaves, one teaspoon of oregano, one teaspoon of basil, one teaspoon of coarse black pepper, one teaspoon of red pepper flakes, a half of large diced green bell pepper, a half of a large diced red bell pepper, one pound of hamburger, one 28 ounce can of crushed tomatoes and one 14.5 ounce can of crushed tomatoes. Select one pound of your favorite brand of dried spaghetti noodles to be topped with the delicious sauce. Parmesan cheese can be the finishing topping of choice, if desired. Other materials you will need are two large pots, a colander, and 4 quarts of