Category: Recipes


Asparagus, Tomato and Spinach Frittata

June 10th, 2019 — 11:23pm

Ingredients:

1 tbsp. olive oil 1 small bunch asparagus, ends trimmed, chopped into 1” pieces (about 2 cups) 1 cup cherry or grape tomatoes, halved 1 garlic clove, minced 1 packed cup baby spinach leaves, torn into pieces 5 large eggs ½ cup grated cheese (cheddar, parmesan or whatever you prefer) Salt and pepper to taste

Directions:

Preheat the oven to 375 degrees F.

Pour oil into a 10-inch ovenproof skillet and set it over medium heat. Sauté the asparagus for 2-3 minutes, then add the tomatoes and garlic to the pan and cook until the tomatoes release their juices. Add the spinach and cook until it wilts.

Meanwhile, stir together the eggs, cheese, salt and pepper in a medium bowl. Spread the vegetables into an even layer in the pan and pour the beaten eggs overtop; reduce heat to medium-low and cook the frittata for 5-8 minutes or until the bottom has set. Gently […]

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High Protein Pancakes

June 10th, 2019 — 11:15pm

Ingredients:

½ cup quick cooking oatmeal

½ cup cottage cheese

1 tsp vanilla extract

1 tsp cinnamon

2 eggs

Instructions:

Puree all ingredients in a blender.

Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden.

Top with berries and sugar-free syrup for a delicious breakfast!

These pancakes also freeze well and can be toasted just before serving.

Allowances:

Makes 2 pancakes; count both pancakes as 3 proteins (group 6) and 1 carbohydrate (group 5)

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Steak and Eggs with Chimichurri

June 10th, 2019 — 11:12pm

This would make a fantastic weekend brunch!

Ingredients:

Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno

For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs

Directions: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the olive oil in a skillet over high heat. Season the steak with salt and pepper. Cook to desired doneness level. Remove to a cutting board and allow to rest for 5 minutes before slicing. While the steak rests, place the tomatoes cut side down in the same pan and cook for about 2 minutes, until […]

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ROASTED PORK TENDERLOIN

March 5th, 2019 — 10:56pm

Ingredients:

2 lbs pork tenderloin 1 tbsp garlic powder 1 tsp dried oregano 1 tbsp onion powder 1/4 tsp rosemary 1 tsp salt and pepper 1/4 cup olive oil

Instructions:

Preheat oven to 425° Placed thawed pork tenderloin in a gallon ziploc bag Add olive oil, onion powder, garlic powder, salt, pepper, oregano, and rosemary Seal the bag, removing as much air as possible and make sure that the seasonings completely coat the pork tenderloin Refrigerate for at least 1 hour Line a casserole dish with aluminum foil and place the loin in the center of the dish Bake for 15 minutes, turn over and bake for another 15 minutes and then turn once more for 15 more minutes (total cooking time of 45 minutes) Remove from oven and let rest for 10 minutes Cut into 1/4 inch slices and serve warm

Allowances: Makes 8 servings

Count each serving as 4 servings of protein – […]

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HONEY GARLIC STEAK BITES

March 5th, 2019 — 10:23pm

An incredibly tasty, perfectly easy, 5-ingredient recipe! Taking just minutes to prep and cook it is a dinner recipe everyone can agree on!

Ingredients:

1.5 sirloin steak, fat trimmed, diced into cubes just under 1-inch 1/3 cup low sodium soy sauce 1 tbsp honey 3 garlic cloves, minced (1 tbsp) 1 tbsp of olive oil green onions for garnish (optional)

Instructions:

Place steak pieces in a gallon size resealable bag. In a bowl whisk together soy sauce, honey and garlic, pour over steak , seal bag while removing all air and seal Let marinate in the fridge for 1-2 hours Heat 1/2 tbsp of the oil in a heavy non-stick skillet over medium high heat Add 1/2 of the steak spaced apart and let it sear until golden brown about 1 minute then flip to the other side Let continue to cook to desired doneness (internal safe temp. is 145 degrees). Transfer to a place […]

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Spicy Slow Cooker Chili

September 5th, 2018 — 11:56pm

A warming hearty meal for fall! Courtesy of Allrecipes.com

Ingredients: • 2 pounds ground beef • 2 (16 ounce) cans kidney beans, rinsed and drained • 2 (14.5 ounce) cans diced tomatoes, drained • 1 (8 ounce) can tomato sauce • 2 onions, chopped • 1 green bell pepper, chopped • 2 cloves garlic, minced • 3 tablespoons chili powder • 1 tsp cayenne pepper (or more if desired!) • 1 tsp each ground coriander and ground cumin (optional) • 2 teaspoons salt • 1 teaspoon ground black pepper • 1/2 cup shredded Cheddar cheese

Directions: 1. Heat a large skillet over medium-high heat and stir in ground beef. Cook and stir until beef is crumbly, evenly browned, and no longer pink, about 7 minutes. Drain and discard any excess grease. 2. Combine ground beef, kidney beans, diced tomatoes, tomato sauce, onions, bell pepper, garlic, chili powder, cayenne pepper, salt, and black pepper in a […]

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BREAD FREE STUFFING

November 27th, 2017 — 5:09pm

Ingredients: 1 lbs ground beef or ground pork sausages 8 pieces of bacon, chopped 2 sweet potatoes, diced 2 onions, diced ½ container of mushrooms 2 apples, diced 1 cup of dried cranberries 1 cup of chopped walnuts 1 garlic clove, minced 2 eggs, beaten ¼ cup of turkey broth or chicken broth ¼ cup of butter, melted 1 tsp of poultry seasoning Salt and pepper to taste

Directions:

• Preheat oven to 375 degrees. Cover a baking sheet with foil, throw in diced sweet potatoes, sprinkle with olive oil, salt and pepper. Bake 15-20 minutes or until sweet potatoes are tender, then set aside. • Place chopped bacon in a large skillet, over medium-high heat. When fat is expressed from the bacon add minced garlic, onions, mushrooms and apples. Add a bit of salt and pepper. Once cooked add to a large bowl and set aside. • Cook ground beef or sausages and poultry […]

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Greek Inspired Quinoa Salad

May 1st, 2017 — 10:31pm

Ingredients

1 cup of uncooked quinoa (cooked = 3 cups) 1 cucumber cut into bite size cubes 1 orange bell pepper cut into bite size cubes 1 package small grape tomatoes halved ¼ red onion cut into bite size cubes ¾  cup crumble feta cheese (6 ounces) ½ cup Kraft calorie-wise Greek with Feta and Oregano dressing

Directions

Cook quinoa according to package (typically add 1 cup of quinoa to 2 cups of water – bring to a boil, reduce heat to medium low and simmer for 12-15 minutes until water is absorbed) Once quinoa is cooked, cool on counter or in the fridge. Prepare vegetables accordingly and toss together Add feta cheese and quinoa to the vegetable mixture and toss Drizzle with dressing and toss to coat.

Allowances: Serves 6 count each serving as 1 bread (group 5), 1 protein (group 6), and 1 fat (group 7)

 

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Brussel Sprouts with Bacon Garlic and Shallots

April 4th, 2017 — 1:46pm

Garlic, bacon and shallots are all you need to add intense flavor to the Brussels sprouts in this side dish that would work wonderfully with your Easter meal!

Ingredients: 6 slices of bacon, chopped ½ cup sliced shallots 1 ½ pounds Brussels sprouts, trimmed and halved 6 garlic cloves, thinly sliced ¾ cup chicken broth Salt and pepper to taste

Directions:

Heat a large non-stick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown.  Remove pan from heat.  Remove the bacon from the pan with a slotted spoon, reserving 1 tbsp of drippings in the pan. Chop bacon into bitsize piece and Return the pan to a medium-high heat, and stir in the bacon, shallots and Brussels sprouts; sauté 4 minutes. Add garlic, and sauté for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for […]

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Citrus Beet Salad with Pistachios

March 5th, 2017 — 6:19pm

Ingredients:

1 medium golden beet 1 medium red beet 1 jalapeno chili – seeded 2 tbsp. Fresh lemon juice 2 tbsp. fresh lime juice 1 tbsp honey ¼ tsp. salt ¼ tsp fresh ground pepper ½ cup extra virgin olive oil 5oz. baby arugula 2 cups loosely packed frisee ¾ cup roasted salted pistachios roughly chopped 4 oz. goat cheese crumbled 1 whole pink grapefruit cut into segments

Directions:

Preheat oven to 350. Wrap each beet tightly with aluminum foil to create a packet. Bake in over until tender 1 to 1.5 hours Process jalapeno, lemon juice, lime juice, honey, salt and pepper in a blender until combined. With blender running add oil in a slow steady stream processing until smooth. Remove and reserve ¼ cup of the dressing. Unwrap beets and toss together with reserve ¼ cup of dressing in a large bowl. Chill until cold about 15 minutes. Add arugula, frisee, pistachios, goat […]

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