8 oz cooked and shredded/chopped chicken (I cook mine in the crock pot)
2 oz plain non-fat greek yogurt
1 apple, sliced thin
2 stalks celery, chopped/diced
Hidden Valley Ranch Dressing, to taste
Mix all igredients together – viola!
May be served on a bun, with your favorite bread, wraps, etc. May be enjoyed with sliced, crumbled, or shredded cheese. Also – to keep the carbs down – serve with mixed greens. Delish!
1 lb cod fillets
1 1/2 tbsp lemon juice
1 tbs extra virgin olive oil
2 cloves garlic, crushed and minced
1 tsp fresh thyme, lightly chopped
Sweet Hungarian Paptrika
Preheat oven to 400 degrees.
Rinse the cod fillets under cool water and placed in a 9×13 glass baking dish. Drizzle with lemon juice and ilive oil. Springle with garlic, thyme, salt, pepper, and paprika – trying to divide the seasonings as equally as possible between the fish.
Bake for 13-17 minutes – until the flesh is opaque in color.
Goes well with rice, spooning the juices from the pan over the fish and rice.
I found this recipe at: http://sarahscucinabella.com/2009/12/10/fabulous-fish-baked-lemon-herb-cod-recipe/
2 chicken breasts weighing approximately 5 oz each. Alternatively smaller pieces of chicken can be used weighing 10 oz total.
8 oz chopped mushrooms and green onions mixture
1 oz cheddar cheese, shredded
1 tbs olive oil
Pound the chicken breasts till they are thinner – approximately 1/2 inch. Heat oil in a large pan over medium heat.
When oil is hot, place chicken breasts in pan and allow to cook thoroughly on one side. This usually takes approximately 6 minutes or so. Turn the chicken when it has a nice brown color.
When chicken has been turned, spread the chopped mushrooms and green onions mixture over both chicken breasts. Cover pan so steam will tenderize the vegetables. Cook approximately 6 more minutes.
Sprinkle shredded cheese over vegetables. Allow the heat to melt the cheese. Remove from pan and let rest a few minutes before serving.
Use pepper jack cheese, green peppers, and tomatoes for a more southwest flavor.
12 oz pork loin
Mrs. Dash Chipotle seasoning
1 tbs olive oil
16 oz green pepper, mushrooms, green onions, squash mixture
Optional: Tortillas, Sour Cream, Cheese, Salsa, Avocado, Sauces, fresh vegetables
In a crock pot, cook pork loin sprinkled with seasoning. I recommend Mrs. Dash Chipotle seasoning – but feel free to use a favorite. I cook mine for about 6 hours on low – but monitor to ensure that your pork cooks completely.
In a pan, heat olive oil and cook green peppers, mushrooms, green onions, squash mixture. You can use whatever vegetables you prefer for this, but this is my typical combination. Season as desired. I don’t use salt – but that is a personal preference and it would probably be better if I did. Cook till vegetables are tender. Enjoy!
Serve with tortillas of choice if desired. Maybe also be good on a bed of lettuce. Garnish with sour cream, cheese, salsa, avocado, and/or sauce of choice. I don’t eat tomatoes, but those and any number of other vegetables (lettuce, cabbage, etc) might be perfect to add to this. I try to keep it a 8 oz per person raw or 4 oz per person cooked guideline.
Also – I use this combination with most proteins: shrimp, chicken, steak, etc. Cooking method may vary by protein.
4 oz of Non Fat Greek Yogurt
4-6 oz Boiled Shrimp
4 oz of Green Bell Pepper
6 oz of Cucumbers
4 oz of Tomatoes
2 oz of Green Onion
1 oz of Cilantro
1/2 a fresh lime
Chop all veggies (expect cilantro) and place in a bowl together. Add Greek Yogurt to mix to combine together. Mix chopped cilantro to mix, stir together. Add 1/2 fresh lime to taste to mix.
Serve on tortillas if you desire. You can also eliminate the shrimp and serve as a dip with tortilla chips.
1 lb lean steak, sliced into stir-fry pieces
1-2 tbs Home-Made Chinese Spice (depending on taste preferences)
24 oz broccoli, green onions, mushrooms, cabbage
4 T Olive Oil
1/4 c Bragg’s Aminos (Sodium Free Soy Sauce)
Combine spices, 2 T olive oil, and Bragg’s Aminos in a zipper food storage bag. Put sliced steak into bag and gently squeeze to thoroughly cover each piece of steak. Marinate in fridge for at least an hour – mine marinates during the workday.
Heat large pan over medium-high heat. Put 2 T olive oil in pan. Begin to sear steak pieces in pan – but only till a little bit done. Put the vegetable mixture in the pan and pour remaining marinade (from zipper bag) into pan. Stir to even out mixture and cover with a lid so the vegetables will steam.
When vegetables are cooked, but crisp, remove lid and stir all ingredients to ensure that it is evenly cooked. Serve warm.
Serve over rice if desired.
8-12 oz raw shrimp without shells and tails
16 oz mixture of sliced green peppers, green onions, mushrooms, squash, zucchinni
Home-Made Fajita Seasoning
2 T Olive Oil
Heat a large pan to medium-high heat. Put Olive Oil in pan to heat thoroughly. Tilt pan to spread Olive Oil all over pan. Saute vegetable mixture in pan. While vegetables are still crisp, add shrimp and Home-Made Fajita Seasoning. Cook until shrimp are cooked all the way.
Serve with tortillas, shredded cheese, sour cream, guacamole, and salsa if desired.
1 lb. Ground Chicken
1/2 Cup Home-made Tomato Sauce – Divided
1/4 Cup Parmesan – Grated
3 T Italian Flat Leaf Parsley – Chopped
1 T Garlic – Minced
1/2 t Mrs. Dash Italian Seasoning
1/2 t Onion Powder
1/2 t Garlic Powder
1/4 t Black Pepper
3 String Cheese – cut into 12 equal pieces
Preheat oven to 350°
In a large mixing bowl, combine ground chicken, 2 T tomato sauce, parmesan cheese, parsley, garlic, Italian seasoning, onion powder, garlic powder, and black pepper.
Form into 12 equal meatballs. Bake for 25 minutes, on middle rack in an 8 x 11 baking dish.
Remove from oven, spoon remaining tomato sauce over top of each meatball and top with string cheese.
Broil on top rack until cheese is melted and golden brown – About 2-3 minutes.
For the Home-Made Tomato Sauce: cook down tomatoes, basil, and garlic in the crock pot and blend it with a hand blender.
I discovered the original recipe on this awesome website!
2 garlic cloves, finely minced
2 T balsamic vinegar
1 t coarse salt
1/4 t fresh ground pepper
1 T olive oil
4 pork chops
1 T canola oil
Stir together garlic, balsamic vinegar, salt, pepper, and olive oil in a small bowl. Rub the paste all over pork. Marinate overnight.
Preheat oven to 400 degrees.
Heat canola oil in a large, heavy, oven-proof saute pan over medium-high heat. Add pork chops, and brown, about 2 1/2 minutes each side. Transfer pan to oven.
Roast pork chops, turning once, until the internal temperature is 160 degrees, about 10 minutes.
This was adapted from this recipe.
8-12 oz canned boneless, skinless salmon
1/4 c shredded parmesan cheese
1 stalk of celery
2 green onions
Mrs. Dash Table Blend
Mrs. Dash Lemon Pepper
2 T Olive Oil
Mayo and Tarter sauce (1 T each/or to taste)
Drain salmon. Lightly scramble eggs. Dice celery and green onions. Mix all ingredients together in a bowl and add Mrs. Dash (or other seasonings) to taste.
Heat a sauce pan over medium heat. When warm, heat 1 T olive oil completely in pan and press approximately 1/4 cup of salmon mixture into individual patties. Place carefully in pan to keep from falling apart.
As the patties cook thoroughly on one side, flip the patties to cook the other side. Add the other T of olive oil to the pan as needed.
Mix mayo and relish to make a tarter sauce – if you desire.
You might find the patties too lose – and that is probably because of the eggs. You might prefer to use 1 egg instead of two. I mistakenly used 2 eggs recently, and it turned out to make the salmon patties very good.