recipes

Byadmin

Poached Ginger Chicken

10.24Ingredients
4 boneless, skinless chicken breasts (1 3/4 to 2 pounds)
Kosher salt
1 2-inch piece ginger, peeled
1 large shallot
4 tablespoons peanut oil
1 tablespoon toasted sesame oil
1/2 teaspoon sugar
1 English cucumber, halved lengthwise, seeded and thinly sliced
1 bunch radishes, thinly sliced, or 1 small daikon radish, peeled and cut into matchsticks
1 teaspoon Asian chili sauce (such as sambal oelek)
1 bunch watercress, trimmed
Juice of 1 lime

 
Directions
Put the chicken in a medium pot with just enough water to cover; add 1 tablespoon salt. Bring to a gentle simmer over medium heat and cook until the chicken is firm to the touch, about 15 minutes. Meanwhile, prepare a bowl of salted ice water. Drain the chicken and plunge into the ice water for about 30 seconds to stop the cooking. Drain again.

Grate the ginger and shallot into a small bowl. Stir in 3 tablespoons peanut oil, the sesame oil and 1/4 teaspoon each sugar and salt.

Toss the cucumber and radishes with the chili sauce, 3/4 teaspoon salt, the remaining 1 tablespoon peanut oil and the remaining 1/4 teaspoon sugar in a large bowl. Add the watercress and toss.

Divide the salad among plates. Slice the chicken and add to the plates, then top with the ginger mixture. Drizzle with the lime juice.

Read more at: http://www.foodnetwork.com/recipes/poached-ginger-chicken-recipe/index.html?oc=linkback

Byadmin

Lentil Soup

8.22Original recipe makes 6 servingsChange Servings
  • 2 stalks celery, chopped

Directions

  1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.
Byadmin

Grain-Free Zucchini Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It’s the perfect way to turn fresh, organic zucchini into a delicious treat.Serving: 12

Here’s what you need…

  • 11/2 cups almond flour
  • 11/2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • pinch of ground nutmeg
  • 3 eggs
  • 3 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • 1 banana, mashed
  • 1 tablespoon coconut oil, melted
  • 1 cup grated zucchini, water squeezed out
  • 1/4 cup golden raisins
  • 1/2 cup chopped pecans
  1. Preheat oven to 350 degrees and grease a muffin pan with coconut oil, or one large loaf pan.
  2. Combine the almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
  3. Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined
  4. Fold in the zucchini, raisins and pecans. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full.
  5. Bake for 20 minutes or until golden and set (for a loaf bake for 30 minutes). Remove from oven and let cool for 5 minutes.

Nutritional Analysis: One muffin equals: 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein

Byadmin

20-Minute Shrimp and Couscous With Yogurt-Hummus Sauce

8.15This speedy shrimp dish gets you whole grains, protein, vegetables and fruit all ready to go in 5 minutes

(Pro tip: prep the couscous while the shrimp broils.)

Ingredients
1 cup whole wheat couscous
1/4 cup dried apricots, chopped (or golden raisins)
2 tablespoons olive oil
1/2 cup 2-percent plain Greek yogurt
1 tablespoon prepared hummus
2 tablespoons chopped fresh mint or dill
Kosher salt
1 1/4 pounds medium shrimp, peeled and deveined, tails removed
1 cup cherry tomatoes, halved
1/4 to 1/2 teaspoon hot paprika
Juice of 1/2 lemon
Directions
Preheat the broiler to high. Combine the couscous, apricots and 1 tablespoon of the olive oil in a bowl. Add 1 1/4 cups very hot water, cover with plastic wrap and let sit until all of the water is absorbed and the couscous is tender, about 5 minutes.

Stir together the yogurt, hummus, mint and 1 to 2 tablespoons water in another bowl. Season with salt and set aside.

Toss the shrimp, tomatoes, the remaining 1 tablespoon olive oil and paprika together. Spread out on a baking sheet and broil until the shrimp is opaque and cooked through, about 4 minutes. Drizzle with the lemon juice.

Fluff the couscous with a fork. Divide the shrimp and couscous among 4 plates. Scrape any of the drippings from the baking sheet into the yogurt-hummus sauce. Serve the shrimp and couscous with the sauce.

Per serving: Calories: 385; Total Fat 10 grams; Saturated Fat: 2 grams; Protein: 30 grams; Total carbohydrates: 47 grams; Sugar: 8 grams Fiber: 7.5 grams; Cholesterol: 180 milligrams; Sodium: 950 milligrams

Byadmin

Slow Cooker Turkey Spaghetti over Zucchini Noodles

8.13.13aMaking noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6

 

 

 
Here’s what you need…

  • 1 Tablespoon olive oil
  • 6 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped
  • 4 carrots, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup chopped olives
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (14.5 oz) can tomato sauce
  • 2 Tablespoons tomato paste
  • 1/2 cup dry red wine (Cabernet works well)
  • 2 Tablespoons Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sweet paprika
  • 1 pound ground turkey
  • 6 zucchinis
  • 1/4 cup fresh Italian parsley, chopped
  1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
  2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
  3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
  4. Cook on low heat for 7 hours.
  5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Byadmin

Fresh Tomato Salsa

 

    • 8.8.13

      2 teaspoons lime juice

  • 3 tomatoes, chopped

  • 1/2 cup finely diced onion

  • 5 serrano chiles, finely chopped

 

  • 1/2 cup chopped fresh cilantro

 

 

  1. In a medium bowl, stir together tomatoes, onion, chili peppers, cilantro, salt, and lime juice. Chill for one hour in the refrigerator before serving.
Byadmin

Quick Chicken Stir Fry

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.
Serving: 6
Here’s what you need…

  • 1 pound organic, boneless, skinless chicken breast
  • 2 Tablespoons Olive oil
  • 1 clove garlic, minced
  • 1 yellow onion, chopped
  • 2 heads broccoli, chopped
  • 2 carrots, cut in half and then into 2 inch segments
  • 2 heads baby bok choy, chopped
  • 1 zucchini, chopped
  • 1 teaspoon fresh ginger, minced
  • 3/4 cup chicken broth (divided)
  • 2 Tablespoons arrowroot starch
  • 2 Tablespoons toasted sesame seed oil
  • 1 Tablespoons ume plum vinegar
  • 1 Tablespoon coconut aminos
  • 1 ripe, organic mango, peeled, pitted and chopped
  1. Rinse the chicken and cut into 1 inch cubes.
  2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
  3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

Byadmin

Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6

Here’s what you need:

  • 12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

  • 1 Tablespoon olive oil
  • 2 carrots, shredded
  • 1/2 yellow onion, minced
  • dash of sea salt
  • 1/2 teaspoon ground cinnamon
  • 1 lb ground, organic turkey
  • 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
  • 1/3 cup golden raisins
  • 1 cup chicken broth
  • dash of freshly ground pepper

For the Quick Apple Chutney:

  • 1 Tablespoon coconut oil
  • 1/2 yellow onion, minced
  • 2 green apples, chopped
  • 1/4 teaspoon ground cinnamon
  • 1 Tablespoon coconut crystals
  • 1/2 cup apple juice or apple cider
  • sprinkle of sea salt
  1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.
  2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.
  3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!
Byadmin

Fresh Fruit Yogurt Pops

thursday 7.5

  • 2   cups low-fat vanilla yogurt
  •  1   teaspoon vanilla extract
  •  1   tablespoon fresh lemon juice
  •  2   cups fresh summer fruit, such as raspberries, pitted cherries, etc.

 

1. Place yogurt, vanilla, lemon juice, and 1 cup fruit in blender or food processor, and puree until smooth. Add remaining fruit, and pulse 3 or 4 times, or until fruit is broken down into small pieces.
2. Pour mixture into 8 1/2-cup frozen-pop molds. Place top on mold; insert wooden sticks. Freeze at least 4 hours.