Adapted from: http://www.myrecipes.com/recipe/pork-chops-with-dijon-cream-sauce
2 (4-6 ounce) boneless center-cut pork loin chops (1/2 inch thick)
1/2 teaspoon salt
1/2 teaspoon coarsely ground pepper
1/3 cup fat-free, reduced-sodium chicken broth
1 1/2 tablespoons Dijon mustard
1/3 cup fat-free half-and-half or fat-free evaporated milk
Trim fat from chops. Sprinkle both sides of chops evenly with salt and pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chops to skillet, and cook 3 to 4 minutes on each side or until browned. Remove chops from skillet, and keep warm.
Add broth to skillet, stirring to loosen browned bits. Combine mustard and half-and-half; add to skillet. Reduce heat, and simmer 7 minutes or until sauce is thickened slightly. Spoon sauce over chops.
Adapted from: http://www.myrecipes.com/recipe/bourbon-glazed-salmon-0
1 1/2 tablespoons brown sugar
1 1/2 tablespoons bourbon
1 tablespoons low-sodium soy sauce
1/2 tablespoon grated peeled fresh ginger
1/2 tablespoon fresh lime juice
1 garlic cloves, minced
1/4 teaspoon freshly ground black pepper
2 (4-6 ounce) skinless salmon fillets
1/4 cup thinly sliced green onions
sesame seeds, toasted
Combine first 7 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours, turning occasionally.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 2 plates; drizzle each serving with about 2 teaspoons sauce. Sprinkle each serving with green onions and 3/4 teaspoon sesame seeds.
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.
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.