Notes:
it’s amazing try it!!!!!!!!!
Servings: 2
Ingredients:
culiflowr,olive oil, fresh tyme (any herb of your choice) herb and onion mrs. dash (or anything of your choice) you'll need an oven and tin foil also
Directions:
place organic culiflower on foil and drizzle with olive oil and fresh herbs and mrs dash heat oven to 275 and let cook for about 15 to 20 min checking periodically! it's so good!!
Notes:
Chicken Fajitas recipe …with a healthier take!
Servings: 2
Ingredients:
4 medium sized Boneless chicken breast or 8 chicken tenders( 2 fajitas per person)
, Corn tortillas, Salsa, Kraft Fat free shredded cheese, Fat Free Sour cream, McCormick Fajita seasoning, Assorted colors of bell peppers 1 small onion
*black beans are optional, you can cook them seperately and then add them to the mix later if you want.
Directions:
-Slice chicken breast into small stirps begain to cook with 1 tablespoon of Extra Virgin olive oil( fat free cooking spray)
-Chop onions, and bell peppers into small strips also( you can add the veggies half way into cooking time because they will have morew time to cook later)
-after chicken breast are cooked and veggies have began to soften add fajita seasoning with the reccomended amount of water.
-cover and let simmer (stirring occasionally) for about 10-15 on medium heat
-Heat corn tortillas in microwave for 1 minute
scoop fajita mixture in the tortilla and add you fav condiments and leave the ones you dont like!!
Notes:
Fried Rice with Chicken and Vegetables. It’s easy to add in whatever other vegetables that you want. These are just the basics that I always use, and these are what is calculated in the nutritional information.
Per Serving Nutritional Information
Calories: 196 (approximate); Fat: 4.11 g. ; Carbohydrates: 19.73 g.; Protein: 10.82 g.
Servings: 6
Ingredients:
2 stalks Celery
3 green onions
1/2 cup matchstick carrots
2 small corn on the cob
2 Tbsp. Onion
2 cooked boneless, skinless Chicken breasts
2 1/2 cups Brown Rice cooked
1/2 Vegetable bullion cube
4 Tbsp. low sodium soy sauce
2 medium eggs(1 extra large or the equivalent in egg substitute)
4 Tbsp. Red Wine Vinegar
Directions:
1.) Cook the rice. This time, I just used instant brown rice by minute maid, and that's what I used when I calculated out the calories per serving. I add in 1/2 of a vegetable bullion cube when I cook the rice. The chicken also needs to be cooked at this point. I cook my boneless, skinless breasts on my George Foreman Grill with a little pepper and Garlic Powder.
2.) While cooking the rice, Chop up the veggies. I tend to go for smaller pieces because they cook quickly. Put the corn on the cob in boiling water for a couple of minutes. After it has heated up some, cut the corn off of the cob and toss in with the other veggies.
3.) Heat 1 tsp. canola oil(or oil of your choice) in a large, nonstick skillet. After oil has heated up, toss in the vegetables. Cook until soft, but not soggy.
4.) After veggies are cooked, add the chopped up chicken breasts. Make sure they are both warm and add in the rice. Stir thoroughly. While this mixture heats, mix the two raw eggs together with low sodium soy sauce and the red wine vinegar. Pour the egg mixture on top of the rice. Stir the rice until sure that all the egg has cooked up completely.
5.) Can add extra soy sauce and red-wine vinegar if needed.
Notes:
Crab Cakes
Servings: 2
Ingredients:
1 cup mashed potatoes (prepared from instant mix)
1 small can Salmon (without skin or bones)
1 small can Crabmeat
mustard
cilantro
Directions:
Open cans of salmon and crabmeat and drain well.
Place in bowl.
Mix in 1 cup of mashed potatoes (prepared from instant flakes).
Add some mustard, chopped cilantro and whatever seasonings you may want to use.
Form into about 4 or 5 patties and bake on cookie sheet which was sprayed with Pam nonstick spray.
Bake at 400 degrees F. until they firm up and then flip over.
Serve with honey mustard or lemon juice. You can also make a mango sauce by pureeing ripe mango and adding sugar substitute.
Notes:
a delicious and healthy alternative to the calorie laden sandwich i usually have for lunch.
Servings: 1
Ingredients:
1 whole wheat wrap
2 ounces of shredded turkey
1/2 ounce of shredded low fat cheese of choice
1 ounce of fresh baby spinach
1 slice of fresh tomato
1 table spoon of honey mustard or other low fat dressing of choice
Directions:
spread honey mustard on one half of the wrap
place turkey and cheese on top of the honey mustard
place veggies on top of the cheese
fold in one end of the wrap and roll it up
enjoy!!!
Notes:
This is so quick & delicious!
AND this is low carb! Such a great replacement instead of eating sandwiches.
Servings: Individual
Ingredients:
Turkey lunch meat, block or sliced cheese, baby spinach leaves, mustard
Directions:
Just get a few slices of lean turkey lunchmeat, an equal number of cheese slices (I slice mine thin & narrow off a block of Colby), some fresh spinach leaves, and mustard.
Take the slice of turkey, put the narrow cheese slice in the middle, top with a few spinach leaves, and drizzle some mustard down the middle. Wrap up the sides & press down, you're done! You could put a toothpick in the middle to secure them. Have one for a snack, or several for a meal. You can add a tomato slice as well.
Yummy!
Notes:
A Middle Eastern dish with a deliciously fresh taste.
Servings: 4
Ingredients:
1 quart water
1 cup dry lentils
3 tablespoons olive oil
1 medium green bell pepper,
chopped 1 medium onion, chopped
2 1/2 cups peeled, seeded, and
chopped tomatoes
salt and pepper to taste
Directions:
In a pot, bring the water to a boil, and stir in the lentils. Reduce heat, and simmer 20 minutes; drain.
Heat the olive oil in a large skillet over medium heat, and saute the green bell pepper and onion until tender. Mix in the tomatoes, and season with salt and pepper. Cook for two minutes. Stir in the lentils, serve
Notes:
A nice way to serve a tuna steak, accompanied by your choice of sides or sliced and served in an asian-style salad.
Servings: 1
Ingredients:
- 1 tuna steak
- 3 tsps wasabi paste
- 1 tbsp soy sauce
- salt/pepper
- sesame seeds
- 1 tbsp grape seed oil (or any non fragrant oil)
Directions:
1. Season the tuna steak with salt/pepper
2. Mix the wasabi paste and the soy sauce together.
3. Using a brush coat all sides of the tuna with the wasabi soy mix.
4. Pour the sesame seeds in a plate and roll the tuna in it until it is coated on all sides.
5. In a very hot pan pour in the oil and place the tuna in before the oil smokes.
6. Sear for 2 minutes on each side or until desired doneness
Serve in slices
Notes:
angel hair pasta with meat sauce
Servings: 1 or 2
Ingredients:
angel hair pasta, prego spaghetti sauce, onion, pepper and ground beef
Directions:
take 3 cups of wheat angel hair pasta=190 calories….on a separate frying pan you brown well the 3 oz of ground beef=200 calories when brown…drain all oil and blot with paper towel to remove all grease…add back to pan with one cup of chopped onions=60 calories and half cup of green pepper=15calories….add salt to taste and pepper…when that heats up and onions and pepper are tender add the 1/2 cup prego sauce=100 calories and pasta and toss together one meal….a total of 565=calories…but you can also eat half for the half the calories.
Notes:
boiled chicken with seasonings
Servings: 2
Ingredients:
chicken, 2 bullion cubes, one onion, one green pepper, and 3 cloves of garlic, can of chopped tomatos, oregano and cumin
Directions:
i prefer to use chicken thighs…i will take 2 chicken thighs—about 280 calories, one chopped onion–64 calories, one chopped green pepper–24 calories, 2 bullion cubes 30 calories, a can of chopped tomatoe–55 calories with chopped garlic a half tea spoon of oregano and cumin…add 2 cups of water and let it simmer for about an hour…or until the water is all gone and you have just a sauce..very little sauce…a total of 453 calories for all of it…but if you divide it in half and pour it over a baked potato or veggies…its less but of course you have to count the calories of the potato or veggies…the onions peppers and other ingridients make a delicious sauce…
