Chicken Salad

Serves 2

Ingredients:
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

Instructions:
Mix all igredients together – viola!

Notes:
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!

Smothered Chicken

2 servings

Ingredients:
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

Directions:
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.

Notes:
Use pepper jack cheese, green peppers, and tomatoes for a more southwest flavor.

Pulled Pork Tacos

2 servings

Ingredients:
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

Directions:
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!

Note:
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.

Shrimp Cucumber Tomato Salad

2 Servings

Ingredients:
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

Directions:
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.

Notes:
Serve on tortillas if you desire.  You can also eliminate the shrimp and serve as a dip with tortilla chips.

 

Roasted Spaghetti Squash

This is my favorite alternative to pasta – and is such a treat in the cooler months!
Preheat Oven to 400 degrees

Directions:
Cut the squash in half lengthwise and scrape out the seeds. Brush the flesh with 1-2 tablespoons of the oil and season generously (based on the size of the squas) with salt and pepper. Place the squash halves cut-side up on a baking sheet and roast until fork tender, about 50 minutes.

Garnish with parmesan cheese, sauce, or anything else to make it go with your meal.

Roasted Zucchini or Squash

2 servings

Ingredients:
1 lb Zucchini or Squash
2 T Olive Oil
Salt, Pepper, Seasoning of Choice

Directions:
Preheat oven to 400 degrees.

Slice Zucchini/Squash into pieces 1/2 inch thick or thinner.  Toss with olive oil and seasonings.

Line a baking sheet with foil, and arrange slices into a single layer.

Bake at 400 for 10 minutes.  Carefully remove from oven and turn over slices.  Replace in oven for additional 10 minutes.  Adjust cooking times to get squash to desired done-ness.

Roasted Balsamic-Garlic Crusted Pork Chops

4 servings

Ingredients:

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

Directions:
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.

Salmon Patties

2 Servings

Ingredients:
8-12 oz canned boneless, skinless salmon
2 eggs
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

Optional:
Mayo and Tarter sauce (1 T each/or to taste)

Directions:
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.

Note:
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.