Salsa
2 cans black beans, rinsed and drained
1 can whole corn, drained
2 large tomatoes, chopped
... 1 avocado, chopped
½ small red onion, chopped
2 fresh jalapeños, seeded and finely chopped
1 small can sliced black olives, drained
¼ cup cilantro, finely chopped
2 Tbs. olive oil
1 Tbs. red wine vinegar
3-4 Tbs. lemon or lime juice
1 tsp. salt
½ tsp. pepper
Mix olive oil, red wine vinegar, lemon juice, salt and pepper in a small bowl and set aside. Combine all other ingredients and pour liquid mixture over and stir. Chill or serve immediately.
*I only used about 1 TB olive oil and didn't even add the olives.
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Tomato Sandwich
This is totally stupid to post for a recipe, but I love this sandwich and it is only good during the fall when you have garden-fresh tomatoes. It makes a great snack and is so good for you!
Toast two pieces of whole-wheat bread and slice a fresh tomato. I like to put a bit of butter spray or fat-free mayo/miracle whip on my toast and then I add the tomatoes and sprinkle with kosher salt and freshly ground pepper.
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Raspberry-Mango Smoothie
Recipe by Our Best Bites
Ingredients:
1 1/2 cups Orange Mango Peach juice
1 cup cubed mangoes (or peaches)
1 cup raspberries
1 1/2 cups (about 3 large scoops) pineapple sherbet
2 cups ice (omit 1 cup ice per frozen fruit used)
Instructions:
Add all ingredients to your blender in the order listed and blend until smooth. Drink immediately. Makes 2 large smoothies or 4 smaller smoothies.
Showing posts with label Recipes. Show all posts
Showing posts with label Recipes. Show all posts
Sunday, September 18, 2011
Recipes from Melanie
Turkey Black Bean Chili:
1 lb. lean ground turnkey
2 cups black beans
1 cup chopped onion
2 cups tomato sauce
1 tablespoon chili powder
1 tsp salt
1/2 tsp pepper
In a saucepan, brown the ground turkey over moderate heat. Add the remainder of the ingredients. Simmer for 20 minutes. Makes about 4 servings.
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Chicken-Vegetable Soup
4 baked chicken breasts, diced into small chunks
1&1/2 cups chopped cabbage
1 Large Carrot, chopped
1 cup okra sliced
1 large onion chopped
2 large celery stalks with leaves, chopped
1 15oz can of crushed tomatoes
1 14oz can fat free chicken broth
1&1/2 teaspoons salt
1/4 teaspoon pepper
(I also threw in some zuccinni)
Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables are soft. Add in chicken and heat thoroughly. Enjoy. Makes about 4 servings.
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Power Cookie
1/2 cup unsweetened applesauce
2 tbls almond paste
1 tbls flaxseed oil
10 packets of truvia
1/4 cup agave nectar
1 large egg
1/2 teaspoon vanilla
3/4 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 tsp black pepper
1/2 cup whey powder
2 cups oats
1 cup dried cherries (i've used dried blueberries & craisins befor)
1/2 cup sliced almonds
Heat oven 350. Beat together applesauce, almond paste, flaxseed oil, truvia, and agave nectar. Beat in egg and vanilla. Mix well. Add flour, banking soda, salt, pepper and whey powder. Beat thoroughly. Stir in oats, cherries and almonds. Mix well. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray. Divide dough so that you have 18 cookies. flatten each cookie with the back of the spoon. Bake 16 to 18 minutes or until brown. Remove from oven. Cool and store in a plastic container. Each cookie supplies 128 calories & counts as a protein and a starch. Great for a snack or breakfast on the go.
1 lb. lean ground turnkey
2 cups black beans
1 cup chopped onion
2 cups tomato sauce
1 tablespoon chili powder
1 tsp salt
1/2 tsp pepper
In a saucepan, brown the ground turkey over moderate heat. Add the remainder of the ingredients. Simmer for 20 minutes. Makes about 4 servings.
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Chicken-Vegetable Soup
4 baked chicken breasts, diced into small chunks
1&1/2 cups chopped cabbage
1 Large Carrot, chopped
1 cup okra sliced
1 large onion chopped
2 large celery stalks with leaves, chopped
1 15oz can of crushed tomatoes
1 14oz can fat free chicken broth
1&1/2 teaspoons salt
1/4 teaspoon pepper
(I also threw in some zuccinni)
Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables are soft. Add in chicken and heat thoroughly. Enjoy. Makes about 4 servings.
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Power Cookie
1/2 cup unsweetened applesauce
2 tbls almond paste
1 tbls flaxseed oil
10 packets of truvia
1/4 cup agave nectar
1 large egg
1/2 teaspoon vanilla
3/4 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 tsp black pepper
1/2 cup whey powder
2 cups oats
1 cup dried cherries (i've used dried blueberries & craisins befor)
1/2 cup sliced almonds
Heat oven 350. Beat together applesauce, almond paste, flaxseed oil, truvia, and agave nectar. Beat in egg and vanilla. Mix well. Add flour, banking soda, salt, pepper and whey powder. Beat thoroughly. Stir in oats, cherries and almonds. Mix well. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray. Divide dough so that you have 18 cookies. flatten each cookie with the back of the spoon. Bake 16 to 18 minutes or until brown. Remove from oven. Cool and store in a plastic container. Each cookie supplies 128 calories & counts as a protein and a starch. Great for a snack or breakfast on the go.
Recipes from Janalee
Chicken Soft Tacos
The other night I made these for me and my husband. They were delicious and he was surprised to find out how many vegetables he got in such a tasty way!
I just created this with what I had so you can adjust the amount to how much you need.
Onion
Zucchini
Diced, cooked chicken (great to use leftover chicken)
Packet taco seasoning
Water
Lettuce
Tomatoes
Walmart corn and black bean salsa
Whole wheat tortillas
Dice 1/2 onion and 1/2 small zucchini. Put in frying pan and cook until tender. All I added was a little bit of water. Add diced, cooked chicken and heat through. Add a packet of taco seasoning and water. Follow directions on packet, bringing to a boil and simmer until ready.
Meanwhile, prepare lettuce, tomatoes, and salsa for topping. I like to buy Walmart's corn and black bean salsa and add a 1/2 can of corn and 1/2 can of black beans to bulk it up.
Heat a whole wheat tortilla for 15 seconds in microwave. Add meat mixture. Top with lettuce, tomatoes, and salsa. Enjoy!
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Teriyaki Chicken Stir Fry
Cubed chicken (uncooked boneless breasts or tenders work well)
Teriyaki sauce
Frozen stir-fry veggies or fresh
Brown Minute Rice
Throw chicken pieces in a wok (or other pan) and saute (all I added at first was a bit of water to keep it from sticking). As it starts to cook pour in teriyaki sauce to cover. Add vegetables (you can use fresh veggies like carrots, pea pods, peppers, etc or just a bag of frozen stir fry or oriental veggies). Cook through and serve over brown rice.
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Wake Up To Breakfast
1 1/2 cups oatmeal
3 cups water
2 cups sliced apples
1/2 teaspoon cinnamon
Coat inside of slow cooker with cooking spray. In slow cooker, combine all ingredients. Mix well. Cover. Cook on low 8 to 9 hours. Makes 4 to 6 servings.
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Spaghetti
Whole wheat spaghetti noodles
Zucchini, diced
Mushrooms, chopped
Garlic, about 4 cloves minced
Can or jar of spaghetti sauce
Balsamic Vinegar
Cook whole wheat spaghetti noodles according to package directions.
Add diced zucchini and to a pan and saute with a little water or olive oil. If desired, add some minced cloves of garlic. Add mushrooms a little bit later than zucchini (it cooks pretty fast). When vegetables are tender- crisp, add spaghetti sauce. Of course, you can make spaghetti sauce from scratch, but I'm busy and have to healthify whatever I can to save time. I learned a trick that you can add some balsamic vinegar to store-bought spaghetti sauce to make it taste more like homemade, so pour a little in.
To serve, toss cooked spaghetti with vegetable sauce.
The other night I made these for me and my husband. They were delicious and he was surprised to find out how many vegetables he got in such a tasty way!
I just created this with what I had so you can adjust the amount to how much you need.
Onion
Zucchini
Diced, cooked chicken (great to use leftover chicken)
Packet taco seasoning
Water
Lettuce
Tomatoes
Walmart corn and black bean salsa
Whole wheat tortillas
Dice 1/2 onion and 1/2 small zucchini. Put in frying pan and cook until tender. All I added was a little bit of water. Add diced, cooked chicken and heat through. Add a packet of taco seasoning and water. Follow directions on packet, bringing to a boil and simmer until ready.
Meanwhile, prepare lettuce, tomatoes, and salsa for topping. I like to buy Walmart's corn and black bean salsa and add a 1/2 can of corn and 1/2 can of black beans to bulk it up.
Heat a whole wheat tortilla for 15 seconds in microwave. Add meat mixture. Top with lettuce, tomatoes, and salsa. Enjoy!
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Teriyaki Chicken Stir Fry
Cubed chicken (uncooked boneless breasts or tenders work well)
Teriyaki sauce
Frozen stir-fry veggies or fresh
Brown Minute Rice
Throw chicken pieces in a wok (or other pan) and saute (all I added at first was a bit of water to keep it from sticking). As it starts to cook pour in teriyaki sauce to cover. Add vegetables (you can use fresh veggies like carrots, pea pods, peppers, etc or just a bag of frozen stir fry or oriental veggies). Cook through and serve over brown rice.
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Wake Up To Breakfast
1 1/2 cups oatmeal
3 cups water
2 cups sliced apples
1/2 teaspoon cinnamon
Coat inside of slow cooker with cooking spray. In slow cooker, combine all ingredients. Mix well. Cover. Cook on low 8 to 9 hours. Makes 4 to 6 servings.
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Spaghetti
Whole wheat spaghetti noodles
Zucchini, diced
Mushrooms, chopped
Garlic, about 4 cloves minced
Can or jar of spaghetti sauce
Balsamic Vinegar
Cook whole wheat spaghetti noodles according to package directions.
Add diced zucchini and to a pan and saute with a little water or olive oil. If desired, add some minced cloves of garlic. Add mushrooms a little bit later than zucchini (it cooks pretty fast). When vegetables are tender- crisp, add spaghetti sauce. Of course, you can make spaghetti sauce from scratch, but I'm busy and have to healthify whatever I can to save time. I learned a trick that you can add some balsamic vinegar to store-bought spaghetti sauce to make it taste more like homemade, so pour a little in.
To serve, toss cooked spaghetti with vegetable sauce.
Thursday, September 15, 2011
Recipes from Marci
My favorite easy Meat Marinade. I use this a lot on chicken breasts that we are grilling.
1/2 cup oil (I use olive oil - could use Lite)
1/3 cup soy sauce
1/4 cup lemon juice
2 T Worchestershire sauce
2 T Mustard
1 t Pepper
1/4 t garlic (one small clove)
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Chilaquiles Casserole
1 T Oil
1 Medium Onion (diced)
1 medium Zucchini (grated)
1 Can Black Beans (rinsed)
1 Can (8 oz) Diced Tomatoes (drained)
1 1/2 Cups Corn (frozen (thawed) or fresh)
1 t Ground Cumin
1/2 t Salt
12 Corn Tortillas (quartered)
1 Can Mild Green Enchilada Sauce
1 1/4 Cups Shredded Reduced-Fate Cheddar Cheese (I use colby jack)
Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking dish with baking spray.
Heat oil in a large nonstick skillet over medium-high head. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
Scatter half the tortilla pieces in the baking dish. top with about half the vegetable mixture, about half the enchilada sauce and half of the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 Minutes more.
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Santa Rosa Rice Salad
Salad
2 Boxes Long Grain Wild Rice - Prepared
1 Lemon, Juiced
3 Chicken Breasts - Cooked and cut up
4 Green Onions - Chopped
1 Red Bell pepper - Chopped
1 Yellow Pepper - Chopped
3 oz. Pea Pods and/or Asparagus (Blanced for 1 Minute)
2 Medium Avocados - Cut Up (I don't put them in)
1/4-1/2 Cup Cilantro - Chopped
1 Cup Chopped Pecans - Toasted (Sometimes I use, sometimes I don't)
Dressing
2 Garlic Cloves
1T Dijon Mustard
1/2 t Salt
1/4 t Sugar
1/4 t Popper
1/3 Cup Rice Vinegar
1/3 Cup Oil
Mix Salad ingredients except avocado and pecans. Mix together dressing, and add to rice mixture. Chill 2-4 hours. Before serving, add avocado and pecans. Garnish with lettuce if desired. (I always place it over green leaf lettuce)
1/2 cup oil (I use olive oil - could use Lite)
1/3 cup soy sauce
1/4 cup lemon juice
2 T Worchestershire sauce
2 T Mustard
1 t Pepper
1/4 t garlic (one small clove)
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Chilaquiles Casserole
1 T Oil
1 Medium Onion (diced)
1 medium Zucchini (grated)
1 Can Black Beans (rinsed)
1 Can (8 oz) Diced Tomatoes (drained)
1 1/2 Cups Corn (frozen (thawed) or fresh)
1 t Ground Cumin
1/2 t Salt
12 Corn Tortillas (quartered)
1 Can Mild Green Enchilada Sauce
1 1/4 Cups Shredded Reduced-Fate Cheddar Cheese (I use colby jack)
Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking dish with baking spray.
Heat oil in a large nonstick skillet over medium-high head. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
Scatter half the tortilla pieces in the baking dish. top with about half the vegetable mixture, about half the enchilada sauce and half of the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 Minutes more.
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Santa Rosa Rice Salad
Salad
2 Boxes Long Grain Wild Rice - Prepared
1 Lemon, Juiced
3 Chicken Breasts - Cooked and cut up
4 Green Onions - Chopped
1 Red Bell pepper - Chopped
1 Yellow Pepper - Chopped
3 oz. Pea Pods and/or Asparagus (Blanced for 1 Minute)
2 Medium Avocados - Cut Up (I don't put them in)
1/4-1/2 Cup Cilantro - Chopped
1 Cup Chopped Pecans - Toasted (Sometimes I use, sometimes I don't)
Dressing
2 Garlic Cloves
1T Dijon Mustard
1/2 t Salt
1/4 t Sugar
1/4 t Popper
1/3 Cup Rice Vinegar
1/3 Cup Oil
Mix Salad ingredients except avocado and pecans. Mix together dressing, and add to rice mixture. Chill 2-4 hours. Before serving, add avocado and pecans. Garnish with lettuce if desired. (I always place it over green leaf lettuce)
Wednesday, September 14, 2011
Recipes from Amy
Chicken Lettuce Wraps
http://cooksanonymous.blogspot.com/2010/10/chicken-lettuce-wraps.html
Ingredients:
1/2 Tbls canola oil
3-4 chicken breasts (small-medium, and thin in size; if thick, try pounding first)
1/2 onion - 1 whole onion, white or yellow, minced
1/3 bunch green onions (aka scallions), trim off 3 inches from top & 1 inch from bottom
1/4 cup liquid aminos (Braggs), or lite soy sauce (Kikkoman's)
1/2 Tbls fresh ginger (pealed and grated)
1 clove fresh garlic, pressed
1 Tbls agave nectar (of course, sugar or honey can always be used instead)
1 Tbls stone ground mustard (with whole seeds intact)
1/2 Tbls Mexican hot sauce, of your choice
1/2 Tbls chopped walnuts
1/2 Tbls slivered almonds
1/2 tsp sweet paprika (or just paprika)
1 tsp onion powder
1/4 tsp red pepper flakes (or a 1/2 tsp chili pepper fusion, like I used)
Sea salt & pepper (to taste, but the liquid aminos has a lot of salt)
Bok Choy, 1 head
*I had pre-cooked chicken breasts I made earlier that day, so it made this pretty fast and easy to make. I seasoned them with salt, pepper, garlic powder, onion powder, and paprika, and maybe some thyme. I set my oven on bake at 375, and cooked them for about 25 minutes (it depends on thickness).
Prep: Mince onion (while oil heats on pan), and while onion cooks dice chicken breasts into small chunks. Than chop green onions, grate ginger and set aside for later (and chop walnuts if needed).
Heat canola oil in a medium/large saute pan on medium heat. Place onions in pan first and saute until soft (about 3 minutes) than add chicken. Than add your garlic, ginger, and all remaining ingredients, BUT wait to add green onions. Stir and heat through on low/med heat (depending on your stove and pan -you don't want to brown or burn anything) about 5-10 minutes. When onions become very soft and translucent add the green onions and cook for 5 more minutes, and stir often.
Serve hot (or cold) with Bok Choy, or ice burg lettuce.
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Oatmeal Banana Pancakes -Gluten and sugar free
Blend:
-1 cup water
-1 cup choice of milk (I used unsweetened coconut or unsweetened vanilla almond milk)
-1 Banana
-1 cup whole oats
-1 Tbls ground flax seed (I used the sprouted flax seed)
-1/2 tsp pure vanilla
-1/2 tsp sea salt
-1/2 Tbls agave nectar (or 100% pure maple syrup)
-1/2 Tbls coconut oil
After blending let it set for a few minutes to thicken, while griddle is heating up. Then these pancakes take a while to cook before you flip them, maybe 4 minutes first side and 2 the second (? not sure -the good news is, they are hard to burn. I have my griddle almost all the way to 400 and I don't ever burn mine).
Serve with 100% maple syrup or unsweetened applesauce with fruit, like chopped peaches, strawberries and/or bananas! Yum!!
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Vegetable Beef Soup Recipe
1 Tbls olive oil
1 yellow onion, diced
4-5 carrots, chopped
5-6 celery stalks, chopped
1 red bell pepper, diced
1 green bell pepper, diced
1 C green beans, chopped in thirds
1 can diced tomatoes (or 1 large tomato, fresh chopped)
½ C tomato sauce (or spaghetti sauce)
6-8 cups broth, low sodium (chicken or vegetable)
.5 lb browned beef, lean*
2 russet potatoes, chopped (& pre-cooked)
¾ C Barley
1 tsp oregano, fresh (or dried)
1Tbls onion powder
1Tbls garlic powder
1 tsp dried basil
½ Tbls kosher salt (or sea salt)
Sea salt & pepper, to taste
Dash of sweet paprika (optional)
Pinch of cayenne pepper (optional)
1 bay leaf
(1/2 C fresh or frozen corn, optional)
*Season beef with salt, garlic powder & onion powder while cooking, & set aside.
First, in a separate pot boil chopped potatoes, about 15 minutes, drain & set aside. While they cook do the following:
In a large pot, warm olive oil on medium/high heat. Add chopped: onion, carrots, celery, peppers, & green beans. Stir then sauté for 5 minutes. Add ½ of all the seasonings, except the bay leaf. Add canned tomatoes. Stir and sauté on medium heat for about 10 minutes. (Sometimes I put the lid on for the first 5 minutes to help them soften more quickly).
Once veggies are soft and onions are translucent add broth, tomato sauce & remaining ½ of seasonings & bay leaf. Heat to boiling, add BARLEY, & cooked beef then simmer on low for 10 minutes. Than add cooked potatoes and heat through. Season with salt & pepper to your liking.
** I wrote this from memory, so it might require more (or less) seasoning, more or less broth, etc. You can play around with it, but you can’t go wrong on the veggies and barley really :).
http://cooksanonymous.blogspot.com/2010/10/chicken-lettuce-wraps.html
Ingredients:
1/2 Tbls canola oil
3-4 chicken breasts (small-medium, and thin in size; if thick, try pounding first)
1/2 onion - 1 whole onion, white or yellow, minced
1/3 bunch green onions (aka scallions), trim off 3 inches from top & 1 inch from bottom
1/4 cup liquid aminos (Braggs), or lite soy sauce (Kikkoman's)
1/2 Tbls fresh ginger (pealed and grated)
1 clove fresh garlic, pressed
1 Tbls agave nectar (of course, sugar or honey can always be used instead)
1 Tbls stone ground mustard (with whole seeds intact)
1/2 Tbls Mexican hot sauce, of your choice
1/2 Tbls chopped walnuts
1/2 Tbls slivered almonds
1/2 tsp sweet paprika (or just paprika)
1 tsp onion powder
1/4 tsp red pepper flakes (or a 1/2 tsp chili pepper fusion, like I used)
Sea salt & pepper (to taste, but the liquid aminos has a lot of salt)
Bok Choy, 1 head
*I had pre-cooked chicken breasts I made earlier that day, so it made this pretty fast and easy to make. I seasoned them with salt, pepper, garlic powder, onion powder, and paprika, and maybe some thyme. I set my oven on bake at 375, and cooked them for about 25 minutes (it depends on thickness).
Prep: Mince onion (while oil heats on pan), and while onion cooks dice chicken breasts into small chunks. Than chop green onions, grate ginger and set aside for later (and chop walnuts if needed).
Heat canola oil in a medium/large saute pan on medium heat. Place onions in pan first and saute until soft (about 3 minutes) than add chicken. Than add your garlic, ginger, and all remaining ingredients, BUT wait to add green onions. Stir and heat through on low/med heat (depending on your stove and pan -you don't want to brown or burn anything) about 5-10 minutes. When onions become very soft and translucent add the green onions and cook for 5 more minutes, and stir often.
Serve hot (or cold) with Bok Choy, or ice burg lettuce.
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Oatmeal Banana Pancakes -Gluten and sugar free
Blend:
-1 cup water
-1 cup choice of milk (I used unsweetened coconut or unsweetened vanilla almond milk)
-1 Banana
-1 cup whole oats
-1 Tbls ground flax seed (I used the sprouted flax seed)
-1/2 tsp pure vanilla
-1/2 tsp sea salt
-1/2 Tbls agave nectar (or 100% pure maple syrup)
-1/2 Tbls coconut oil
After blending let it set for a few minutes to thicken, while griddle is heating up. Then these pancakes take a while to cook before you flip them, maybe 4 minutes first side and 2 the second (? not sure -the good news is, they are hard to burn. I have my griddle almost all the way to 400 and I don't ever burn mine).
Serve with 100% maple syrup or unsweetened applesauce with fruit, like chopped peaches, strawberries and/or bananas! Yum!!
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Vegetable Beef Soup Recipe
1 Tbls olive oil
1 yellow onion, diced
4-5 carrots, chopped
5-6 celery stalks, chopped
1 red bell pepper, diced
1 green bell pepper, diced
1 C green beans, chopped in thirds
1 can diced tomatoes (or 1 large tomato, fresh chopped)
½ C tomato sauce (or spaghetti sauce)
6-8 cups broth, low sodium (chicken or vegetable)
.5 lb browned beef, lean*
2 russet potatoes, chopped (& pre-cooked)
¾ C Barley
1 tsp oregano, fresh (or dried)
1Tbls onion powder
1Tbls garlic powder
1 tsp dried basil
½ Tbls kosher salt (or sea salt)
Sea salt & pepper, to taste
Dash of sweet paprika (optional)
Pinch of cayenne pepper (optional)
1 bay leaf
(1/2 C fresh or frozen corn, optional)
*Season beef with salt, garlic powder & onion powder while cooking, & set aside.
First, in a separate pot boil chopped potatoes, about 15 minutes, drain & set aside. While they cook do the following:
In a large pot, warm olive oil on medium/high heat. Add chopped: onion, carrots, celery, peppers, & green beans. Stir then sauté for 5 minutes. Add ½ of all the seasonings, except the bay leaf. Add canned tomatoes. Stir and sauté on medium heat for about 10 minutes. (Sometimes I put the lid on for the first 5 minutes to help them soften more quickly).
Once veggies are soft and onions are translucent add broth, tomato sauce & remaining ½ of seasonings & bay leaf. Heat to boiling, add BARLEY, & cooked beef then simmer on low for 10 minutes. Than add cooked potatoes and heat through. Season with salt & pepper to your liking.
** I wrote this from memory, so it might require more (or less) seasoning, more or less broth, etc. You can play around with it, but you can’t go wrong on the veggies and barley really :).
Recipes from Karlee
Breakfast:
¾ cup oatmeal
Add light vanilla soy milk
Microwave for 1 ½ minutes
Add 1-2 tablespoons of organic peanut butter
Sprinkle cinnamon
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Couscous Salad
Ingredients
•1 cup uncooked couscous
•1 1/4 cups chicken broth
•3 tablespoons extra virgin olive oil
•2 tablespoons fresh lime juice
•1 teaspoon red wine vinegar
•1/2 teaspoon ground cumin
•8 green onions, chopped
•1 red bell pepper, seeded and chopped
•1/4 cup chopped fresh cilantro
•1 cup frozen corn kernels, thawed
•2 (15 ounce) cans black beans, drained
•salt and pepper to taste
Directions
1. Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
2. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans and toss to coat.
3. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
¾ cup oatmeal
Add light vanilla soy milk
Microwave for 1 ½ minutes
Add 1-2 tablespoons of organic peanut butter
Sprinkle cinnamon
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Couscous Salad
Ingredients
•1 cup uncooked couscous
•1 1/4 cups chicken broth
•3 tablespoons extra virgin olive oil
•2 tablespoons fresh lime juice
•1 teaspoon red wine vinegar
•1/2 teaspoon ground cumin
•8 green onions, chopped
•1 red bell pepper, seeded and chopped
•1/4 cup chopped fresh cilantro
•1 cup frozen corn kernels, thawed
•2 (15 ounce) cans black beans, drained
•salt and pepper to taste
Directions
1. Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
2. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans and toss to coat.
3. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
Tuesday, September 13, 2011
Recipes from Wendy and Torrey
Sweet and sour Chicken
4-6 Boneless Chicken Breasts (mine were still frozen!)
1 Bottle Hawaiian style barbecue sauce (at Target with pineapple orange and mango in it)
rice
pineapple
Toss it all in the skillet and cook.
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Popsicles
chop fruit. Put them in a popsicle mold. Add Crystal Light. Freeze
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Slow Cooker Chicken Cacciatore
1 lb skinless chicken thighs, cut into bite-size pieces
2 c. fresh mushrooms, sliced
1 c. green peppers, sliced
1 c. onion, chopped
1 garlic clove, minced
1 T. canned tomato paste
14.5 oz can crushed or diced fire-roasted tomatoes
1/4 c. chicken or beef stock, if preferred. I use chicken stock for this dish but beef is also very tasty!)
3/4 tsp. dried oregano, crushed
3/4 tsp. salt, divided
1/4 tsp. black pepper
Place chicken in a 3-5 qt. slow cooker. Add mushrooms, green pepper, onion, garlic, tomato paste, tomatoes and juice, wine, oregano, 1/2 tsp. salt and black pepper.
Cover slow cooker; cook on high heat for 5-6 hours or on low heat for 6-8 hours. Taste just before serving and add remaining 1/4 tsp. salt if necessary. Makes 1 cup per serving. Serves 4.
Serve as a stew or over whole-wheat penne.
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Hawaiian Baked Chicken
http://cupcakediariesblog.blogspot.com/2011/08/lighten-up-hawaiian-baked-chicken.html
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Crockpot Turkey Breast
http://cupcakediariesblog.blogspot.com/2011/03/crockpot-turkey-breast.html
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Lighten up Chicken
http://cupcakediariesblog.blogspot.com/2011/02/lighten-up-lemon-chicken-crockpot.html
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Jerky
3 lbs of thinly sliced carne asada. Cut into narrow strips. Overnight (10-24 hours) marinate
2/3 cup Worcestershire
2/3 cup soy sauce
1tsp black pepper
1 tsp garlic powder
1tsp onion powder
optional drop of Tobasco sauce or red pepper
Cook at the lowest oven setting of 170 degrees. Prop the oven door open with a wooden spoon so it will dry. Line the bottom rack with cookie sheets or tin foil. Hang the strips of meat on the top rack. Check them after a few hours. It should take 4 hours. Cut out any fat that snuck through your pre-cooking examination. Just use a pair of shears to cut it out...
Store your jerky in a cool dry place, in a zip-lock bag with a folded up sheet of paper towel (to absorb excessive moisture). It will keep this way for three to four weeks. If you'd like to save some for further into the future, you can freeze it for up to six months.
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Fat free Yoplait yogurt and Grapenuts
4-6 Boneless Chicken Breasts (mine were still frozen!)
1 Bottle Hawaiian style barbecue sauce (at Target with pineapple orange and mango in it)
rice
pineapple
Toss it all in the skillet and cook.
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Popsicles
chop fruit. Put them in a popsicle mold. Add Crystal Light. Freeze
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Slow Cooker Chicken Cacciatore
1 lb skinless chicken thighs, cut into bite-size pieces
2 c. fresh mushrooms, sliced
1 c. green peppers, sliced
1 c. onion, chopped
1 garlic clove, minced
1 T. canned tomato paste
14.5 oz can crushed or diced fire-roasted tomatoes
1/4 c. chicken or beef stock, if preferred. I use chicken stock for this dish but beef is also very tasty!)
3/4 tsp. dried oregano, crushed
3/4 tsp. salt, divided
1/4 tsp. black pepper
Place chicken in a 3-5 qt. slow cooker. Add mushrooms, green pepper, onion, garlic, tomato paste, tomatoes and juice, wine, oregano, 1/2 tsp. salt and black pepper.
Cover slow cooker; cook on high heat for 5-6 hours or on low heat for 6-8 hours. Taste just before serving and add remaining 1/4 tsp. salt if necessary. Makes 1 cup per serving. Serves 4.
Serve as a stew or over whole-wheat penne.
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Hawaiian Baked Chicken
http://cupcakediariesblog.blogspot.com/2011/08/lighten-up-hawaiian-baked-chicken.html
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Crockpot Turkey Breast
http://cupcakediariesblog.blogspot.com/2011/03/crockpot-turkey-breast.html
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Lighten up Chicken
http://cupcakediariesblog.blogspot.com/2011/02/lighten-up-lemon-chicken-crockpot.html
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Jerky
3 lbs of thinly sliced carne asada. Cut into narrow strips. Overnight (10-24 hours) marinate
2/3 cup Worcestershire
2/3 cup soy sauce
1tsp black pepper
1 tsp garlic powder
1tsp onion powder
optional drop of Tobasco sauce or red pepper
Cook at the lowest oven setting of 170 degrees. Prop the oven door open with a wooden spoon so it will dry. Line the bottom rack with cookie sheets or tin foil. Hang the strips of meat on the top rack. Check them after a few hours. It should take 4 hours. Cut out any fat that snuck through your pre-cooking examination. Just use a pair of shears to cut it out...
Store your jerky in a cool dry place, in a zip-lock bag with a folded up sheet of paper towel (to absorb excessive moisture). It will keep this way for three to four weeks. If you'd like to save some for further into the future, you can freeze it for up to six months.
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Fat free Yoplait yogurt and Grapenuts
Recipes from Jennifer
Here are recipies I love!!!
Chicken BBQ Black Bean (From Jillian on biggest looser)
Saute till lightly brown
1/2 onion
1 clove garlic
1 breast chicken
(and fresh ground pepper)
Add
1 can black beans, drained
1/2 cup masterpiece bbq sauce (my favorite)
1/4 cup cilantro
After BBQ Chicken and Black Beans are done, enjoy with a carb smart whole wheat tortilla. You can add fat free cheddar cheese and light sour cream if desired! I love this, very addictive.
-------------------------------------------------------------------------
The recipies below I just submitted to a cook book that will be put out by BYU football players and coaches wives. They really help me when I try eating healthy. That does not mean that I endulge in them...moderation!
Sprouted Almonds
1 cup raw almonds (or any amount)
Sprouted almonds are so much better than raw almonds. It takes approximately 3 days to sprout almonds. Super easy, and way better for you than raw almonds.
Place almonds in a mason jar with water all the way to the top. place in fridge overnight. Rinse in morning 3 times. Rince in evening 3 times. Repeat for 3 days. Enjoy!
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Healthy, RAW (meaning only natural ingredients) Brownies
Raw brownie recipe:
1 cup almonds (you can use walnuts in a pinch, but pecans are much better!)
1/2 cup cashews
1 cup dried dates
1 cup dried coconut (unsweetened)
5 tablespoons raw cacao (cocoa) powder (or unsweetened cocoa powder)
4 to 5 TBS raw coconut oil
3 tablespoons honey or agave nectar
1/4 teaspoon sea salt
1. Place almonds alone in your food processor and process until they become small and crumbly. Do like wise seperately with the cashews.
2. Add dates to the raw brownie recipe and process again until the mixture sticks together and the dates are well processed.
3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)Or, you can mix with your hands in a bowl.
4. Dump the mixture into a brownie dish or small cake pan and press down firmly using your clean hands. I use wax paper to line a square 9 x 9 pan.
5. Refrigerate this raw brownie recipe for a couple of hours. Or place in freezer. Then you can flip out the brownies (if you used wax paper), and cut them. Then I usually place them back into a freezer bag so I can eat them when I wish. You do not have to refrigerate it, but it is much easier to slice when chilled. By the way, this is actually a raw brownie recipe that keeps its shape! So it can be good for serving to non-raw fooders because the presentation of this raw brownie recipe is good when chilled.
---------------------------------------------------------------------------------
Basic Raw Macaroon Recipe
2c Dried Coconut (unsweetened)
1/2 C Almond Flour (you can make by taking raw almonds, blending them in the blender till fine...not till they turn into butter. Then take fine strainer and press with a spoon the blended almonds through the strainer. This makes almond flour. I often use all almond parts of the blended almonds).
1/4 C Coconut Butter (or coconut oil works, coconut butter makes it a little more compact)
1/4 C Maple Syrup*
1/4 C. Agave
1 Vanilla Bean
Pinch Sea Salt
Mix all ingredients together (I use my hands). For vanilla, use recipe as is.
*Maple syrup is not considered raw. You can substitute agave but the macaroons will not have the same consistency.
Chicken BBQ Black Bean (From Jillian on biggest looser)
Saute till lightly brown
1/2 onion
1 clove garlic
1 breast chicken
(and fresh ground pepper)
Add
1 can black beans, drained
1/2 cup masterpiece bbq sauce (my favorite)
1/4 cup cilantro
After BBQ Chicken and Black Beans are done, enjoy with a carb smart whole wheat tortilla. You can add fat free cheddar cheese and light sour cream if desired! I love this, very addictive.
-------------------------------------------------------------------------
The recipies below I just submitted to a cook book that will be put out by BYU football players and coaches wives. They really help me when I try eating healthy. That does not mean that I endulge in them...moderation!
Sprouted Almonds
1 cup raw almonds (or any amount)
Sprouted almonds are so much better than raw almonds. It takes approximately 3 days to sprout almonds. Super easy, and way better for you than raw almonds.
Place almonds in a mason jar with water all the way to the top. place in fridge overnight. Rinse in morning 3 times. Rince in evening 3 times. Repeat for 3 days. Enjoy!
---------------------------------------------------------------------
Healthy, RAW (meaning only natural ingredients) Brownies
Raw brownie recipe:
1 cup almonds (you can use walnuts in a pinch, but pecans are much better!)
1/2 cup cashews
1 cup dried dates
1 cup dried coconut (unsweetened)
5 tablespoons raw cacao (cocoa) powder (or unsweetened cocoa powder)
4 to 5 TBS raw coconut oil
3 tablespoons honey or agave nectar
1/4 teaspoon sea salt
1. Place almonds alone in your food processor and process until they become small and crumbly. Do like wise seperately with the cashews.
2. Add dates to the raw brownie recipe and process again until the mixture sticks together and the dates are well processed.
3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)Or, you can mix with your hands in a bowl.
4. Dump the mixture into a brownie dish or small cake pan and press down firmly using your clean hands. I use wax paper to line a square 9 x 9 pan.
5. Refrigerate this raw brownie recipe for a couple of hours. Or place in freezer. Then you can flip out the brownies (if you used wax paper), and cut them. Then I usually place them back into a freezer bag so I can eat them when I wish. You do not have to refrigerate it, but it is much easier to slice when chilled. By the way, this is actually a raw brownie recipe that keeps its shape! So it can be good for serving to non-raw fooders because the presentation of this raw brownie recipe is good when chilled.
---------------------------------------------------------------------------------
Basic Raw Macaroon Recipe
2c Dried Coconut (unsweetened)
1/2 C Almond Flour (you can make by taking raw almonds, blending them in the blender till fine...not till they turn into butter. Then take fine strainer and press with a spoon the blended almonds through the strainer. This makes almond flour. I often use all almond parts of the blended almonds).
1/4 C Coconut Butter (or coconut oil works, coconut butter makes it a little more compact)
1/4 C Maple Syrup*
1/4 C. Agave
1 Vanilla Bean
Pinch Sea Salt
Mix all ingredients together (I use my hands). For vanilla, use recipe as is.
*Maple syrup is not considered raw. You can substitute agave but the macaroons will not have the same consistency.
Recipes From Joanie
Some snack ideas:
Laughing Cow Garlic and Herb Cheese spread onto celery sticks
Yogurt with blueberries, or any fruit
Peanut Butter and apples
Cottage Cheese and Triscuts
Smoothies with yogurt, frozen fruit, fresh fruit and orange juice
Sugar Free Jell-O is great for the sweet tooth
------------------------------------------------------------------------------
Quinoa with Dried Cranberries and Toasted Pecans: http://cooksanonymous.blogspot.com/2011/07/quinoa-with-dried-cranberries-and.html
-------------------------------------------------------------
Black Bean, Corn and Quinoa Salad:
Dressing:
2 T fresh lime juice
3 T white vinegar
2 T minced fresh cilantro
1/4 tsp dried oregano
1/2 tsp salt
1/2 tsp fresh ground pepper
1/2 cup olive oil
1/2 cup quinoa, rinsed
1/4 tsp salt
1 cup black beans, drained and rinsed
2/3 cup thawed frozen corn kernels
1 tomato, seeded and finely diced
1 small red bell pepper, seeded and finely diced
Directions:
Whisk dressing ingredients in small bowl, add olive oil in a thin stream and whisking constantly until smooth and emulsified. Set aside.
In a saucepan over medium-high heat, combine the quinoa and 1 1/2 cups water. Stir in the salt. Cover and bring to a boil, then reduce the heat to low and simmer until the quinoa is tender and all the water has been absorbed, about 10 minutes. Transfer the quinoa to a colander and rinse under cold running water. Drain thoroughly, then transfer to a large nonreactive bowl.
Add the black beans to the bowl with the quinoa. Pat the corn dry with paper towels and add to the bowl, along with the tomato and bell pepper. Pour in the dressing and stir to coat all the ingredients well. Transfer the salad to a large serving bowl or individual plates and serve immediately. Serves 6.
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Chicken Tortilla Soup
-This is my absolute FAVORITE meal! Only I don't bother with the grilling, I just put it all in a pot.
http://www.foodnetwork.com/recipes/rachael-ray/tortilla-soup-recipe/index.html
-------------------------------------------------------------------------------
Black Bean Soup
-Also a favorite!! The sandwiches are delicious too, but not for the challenge.
http://www.foodnetwork.com/recipes/rachael-ray/black-bean-stoup-and-southwestern-monte-cristo-sandwiches-recipe3/index.html
---------------------------------------------------------------------------------
Apple Pancakes
-Skip the syrup and just use whipped cream. Or you can use light maple syrup.
http://cooksanonymous.blogspot.com/2011/02/apple-yogurt-pancakes.html
---------------------------------------------------------------------------------
Blueberry Bran Muffins
http://cooksanonymous.blogspot.com/2011/02/low-fat-blueberry-bran-muffins.html
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Granola Bars
-SOOOO good!
http://cooksanonymous.blogspot.com/2011/06/granola-bars.html
--------------------------------------------------------------------------------
Easy Steak Kabobs
-We're having these for dinner tonight.
http://cooksanonymous.blogspot.com/2009/07/easy-steak-kabobs.html
Laughing Cow Garlic and Herb Cheese spread onto celery sticks
Yogurt with blueberries, or any fruit
Peanut Butter and apples
Cottage Cheese and Triscuts
Smoothies with yogurt, frozen fruit, fresh fruit and orange juice
Sugar Free Jell-O is great for the sweet tooth
------------------------------------------------------------------------------
Quinoa with Dried Cranberries and Toasted Pecans: http://cooksanonymous.blogspot.com/2011/07/quinoa-with-dried-cranberries-and.html
-------------------------------------------------------------
Black Bean, Corn and Quinoa Salad:
Dressing:
2 T fresh lime juice
3 T white vinegar
2 T minced fresh cilantro
1/4 tsp dried oregano
1/2 tsp salt
1/2 tsp fresh ground pepper
1/2 cup olive oil
1/2 cup quinoa, rinsed
1/4 tsp salt
1 cup black beans, drained and rinsed
2/3 cup thawed frozen corn kernels
1 tomato, seeded and finely diced
1 small red bell pepper, seeded and finely diced
Directions:
Whisk dressing ingredients in small bowl, add olive oil in a thin stream and whisking constantly until smooth and emulsified. Set aside.
In a saucepan over medium-high heat, combine the quinoa and 1 1/2 cups water. Stir in the salt. Cover and bring to a boil, then reduce the heat to low and simmer until the quinoa is tender and all the water has been absorbed, about 10 minutes. Transfer the quinoa to a colander and rinse under cold running water. Drain thoroughly, then transfer to a large nonreactive bowl.
Add the black beans to the bowl with the quinoa. Pat the corn dry with paper towels and add to the bowl, along with the tomato and bell pepper. Pour in the dressing and stir to coat all the ingredients well. Transfer the salad to a large serving bowl or individual plates and serve immediately. Serves 6.
----------------------------------------------------------------------------
Chicken Tortilla Soup
-This is my absolute FAVORITE meal! Only I don't bother with the grilling, I just put it all in a pot.
http://www.foodnetwork.com/recipes/rachael-ray/tortilla-soup-recipe/index.html
-------------------------------------------------------------------------------
Black Bean Soup
-Also a favorite!! The sandwiches are delicious too, but not for the challenge.
http://www.foodnetwork.com/recipes/rachael-ray/black-bean-stoup-and-southwestern-monte-cristo-sandwiches-recipe3/index.html
---------------------------------------------------------------------------------
Apple Pancakes
-Skip the syrup and just use whipped cream. Or you can use light maple syrup.
http://cooksanonymous.blogspot.com/2011/02/apple-yogurt-pancakes.html
---------------------------------------------------------------------------------
Blueberry Bran Muffins
http://cooksanonymous.blogspot.com/2011/02/low-fat-blueberry-bran-muffins.html
--------------------------------------------------------------------------------
Granola Bars
-SOOOO good!
http://cooksanonymous.blogspot.com/2011/06/granola-bars.html
--------------------------------------------------------------------------------
Easy Steak Kabobs
-We're having these for dinner tonight.
http://cooksanonymous.blogspot.com/2009/07/easy-steak-kabobs.html
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