Recipes : Spicy Black Beans and Zucchini

Ingredients:

• Thick slice of sweet onion diced
• Small zucchini diced
• Salt & Pepper
• 1 tsp chili powder
• ½ tsp cumin
• ½ tsp curry powder
• 1 can of black beans drained and rinsed
• 2 tbsp salsa
• Non-stick cooking spray

Spray a medium saucepan with nonstick cooking spray and heat over medium heat. Add the onions and a few minutes until they are soft.

Insert brush the zucchini and season with salt and pepper. Cook for several minutes, then spinkles with herbs. Stir in beans and salsa.

Reduce heat and stir occasionally until ready to serve.

Read More

Recipes : Quick Sweet & Tangy Salmon

Ingredients:
2 – 4oz Salmon fillets

• 1 tbsp (21g) honey
• 1 tbsp Worcestershire sauce
• ¼ red pepper flakes (or to taste)
• non-stick cooking spray
• dried chives for garnish (optional)
• Salt and Pepper

Whisk the honey, Worcestershire sauce and pepper in a small bowl.

Pre-heat a skillet sprayed with cooking spray over medium heat.

Season the salmon with seasoning salt and pepper. Place salmon in pan and cook about 3 minutes per side. Reserve before returning the mixture of drizzle drizzle of honey over the salmon some of the side of his head.

The secret is to cook the salmon, although I remember that from time to time. In a preheated pan really takes only 3-4 minutes per side depending on thickness.

I served with steamed broccoli and a side of whole grain pasta.

Read More

Recipes : Quick Quinoa & Turkey Taco Stew

Ingredients:

• Small onion diced
• 8 oz 99% lean ground turkey
• 1 medium zucchini chopped
• 1 small sweet pepper chopped (red, orange or yellow)
• 1 package of taco seasoning (preferably low sodium)
• 15 oz can pinto beans drained and rinsed
• 15 oz can of diced tomatoes with chilies
• 14 oz can of broth (chicken, beef or vegetable)
• 1 cup (170 g) quinoa
• 1 tbsp lime juice
• Non-stick cooking spray
• Shredded Mexican cheese blend (optional)

In a large nonstick frying pan, grease it sprayed brown soil of Turkey and onions over medium heat.

Add the zucchini, peppers and taco seasoning. Toss to coat the vegetables with the sauce.

Add broth and beans, diced tomatoes, and quinoa. Increase heat to high and bring to a boil. Cover and about 20 minutes, until quinoa absorbs the most liquid.

Whisk the lemon juice and serve! I sprayed a little "shredded Mexican cheese mix on top.

Read More

Recipes : Strawberry Orange Salad

Ingredients:

• 1 Navel Orange pealed, sectioned and sections cut in half
• About 1 cup of whole fresh strawberries halved
• Sprinkle of Dried Cilantro

Put all ingredients in a bowl, mix and enjoy!

Read More

Recipes : Fast Salisbury Steak with Noodles

Ingredients:

• 8 oz lean ground beef (at least 95% lean) or ground turkey
• ½ cup of fiber one or all bran cereal
• ½ cup oatmeal
• 2 egg whites
• 2 tbsp Worcestershire sauce (separated)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp dried parsley
• Non-stick cooking spray
• 1 10oz can of low fat cream of mushroom Soup or a can of french onion soup
• 6 oz whole wheat egg noodles.

Ground corn in a food processor.

Prepare pasta according to package directions.

When cooking, add the meat, ground corn, quick-cooking oats, egg whites, 1 tablespoon Worcestershire sauce, onion powder, garlic powder, parsley and dried.

In form 4 patties, each slightly more than 3 grams per piece.

Fry the patties injected into a large skillet with nonstick cooking spray over medium heat, coating 3-4 minutes per side.

Skip the soup, 3 / 4 can water (soup) and the remaining tablespoon of Worcestershire sauce. Pour soup mixture over meatballs. Reduce heat to simmer and leave covered. Bake for about 10 minutes.

When the noodles are done, remove the meatballs from the pan to take and set aside. Drain the pasta and add to the pan. Toss to coat the noodles in the soup mixture.

Read More

Recipes : Zucchini Pizza Bites

Ingredients:

• 1 medium zucchini diagonally sliced (on the thicker side)
• About 2 tbsp tomato paste
• Garlic Powder
• Onion Powder
• Italian Seasoning
• Salt & Black pepper
• 1 oz mozzarella cheese
• 1 tbsp parmesan cheese
• 5 slices turkey pepperoni diced in small pieces
• Non-stick cooking spray

Turn off the top shelf. Baking sheet with aluminum foil sprayed with cooking.

Mix the mozzarella, Parmesan cheese and salami, diced In a small bowl.

Cut the zucchini. Spread each slice with a teaspoon of tomato paste and put it on the sheet of cookie dough. Sprinkle with the herbs. Garnish with a stick to the amount of a mixture of cheese, a bit of pressure on the dough.

Cook for 2 minutes. The cheese should begin to "crunchy" to receive.

Read More

Recipes : Sesame Chicken and Broccoli

Ingredients:

• 2 tbsp low sodium soy sauce
• 1 tbsp honey
• 1 tsp ground ginger
• ½ tsp ground mustard
• ½ tsp onion powder
• ½ tsp sesame oil
• 8 oz defrosted boneless chicken breast trimmed and cut into bite sized pieces
• 1 bag (16oz) frozen broccoli florets
• 1 tbsp oat flour (or other thickener)
• 1 tbsp sesame seeds
• Non-stick cooking spray
• Salt & Pepper

Whisk soy sauce, honey, ginger, mustard, onion powder, sesame oil and water 1 / 4 cup in a small bowl. Destroyed.

Grease Heat a large skillet over medium heat and spray. Brown chicken and season with salt and pepper.

Add the bag of frozen broccoli brown chicken. Pour the soy sauce and cover. Continue cooking over medium heat begins with the sauce to boil and steam the broccoli. Stir occasionally.

Once broccoli is thawed and cooked chicken (about 10 minutes), remove the cover. Wish oatmeal with ¼ cup additional water to the pan and increase heat to high. This sauce thickens, so that the coat the chicken with broccoli. (This part is optional - the sauce is thin, but pleasant aroma of chicken and broccoli).

Mix sesame seeds and serve!

This image shows half of the recipe, and I have two and a "means" people I'm yet to include the nutritional information for two servings to have. I think 3 is the extension, if I used only eight grams of chicken meat.

Read More