Brenda
Coconut Oil Hair Conditioner
Monday, March 9, 2015
21-Day Fix Mac n Cheese
Categories: Pasta
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time: 15 mins
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time: 15 mins
Ingredients
1 small chicken breast (will portion out to 1 red)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
1 cup whole grain pasta shells 2 yellow
1 cup baby spinach 1 green
1/4 cup cheddar and american cheese, mixed 1 blue
Pinch of garlic powder
Pinch of onion powder
Fresh cracked black pepper
Squirt of lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
1 cup whole grain pasta shells 2 yellow
1 cup baby spinach 1 green
1/4 cup cheddar and american cheese, mixed 1 blue
Pinch of garlic powder
Pinch of onion powder
Fresh cracked black pepper
Squirt of lemon juice
Directions
Bring a pot of water to a boil. Add the chicken breast and cook for 15-20 minutes until cooked through and no longer pink in the middle. Transfer to a cutting board or plate and shred. Season with 1/4 teaspoon of each of the following: Garlic powder, onion powder, paprika. Portion out 3/4 cup (1 red) and set aside.
Bring another pot of water to a boil. Add 1 cup of whole grain pasta shells (2 yellow) and cook according to the package direction. Reserve a 1/2 cup of the pasta water before draining.
Add the cooked pasta back to the warm pan along with 3/4 cup of shredded chicken (1 red), 1 cup of baby spinach (1 green) and 1/4 cup (1 blue) of cheddar and american cheese, mixed. Add in the reserved pasta water as needed to help wilt the spinach and melt the cheese.
Season with a pinch of garlic and onion powder, freshly cracked black pepper and a squirt of lemon juice to taste and enjoy!
Bring another pot of water to a boil. Add 1 cup of whole grain pasta shells (2 yellow) and cook according to the package direction. Reserve a 1/2 cup of the pasta water before draining.
Add the cooked pasta back to the warm pan along with 3/4 cup of shredded chicken (1 red), 1 cup of baby spinach (1 green) and 1/4 cup (1 blue) of cheddar and american cheese, mixed. Add in the reserved pasta water as needed to help wilt the spinach and melt the cheese.
Season with a pinch of garlic and onion powder, freshly cracked black pepper and a squirt of lemon juice to taste and enjoy!
Brenda
Sunday, March 8, 2015
Categories: Chicken
Source: www.TeamBeachbody.com
Serving size:
Preparation time: 10 mins
Cooking time: 20 mins
Source: www.TeamBeachbody.com
Serving size:
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients
6 ounces chicken breast, boneless/skinless, raw
1 tablespoon panko, original style bread crumbs
1/8 teaspoon black pepper
2 1/4 teaspoons extra virgin olive oil
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
1 tablespoon capers
1 tablespoon panko, original style bread crumbs
1/8 teaspoon black pepper
2 1/4 teaspoons extra virgin olive oil
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
1 tablespoon capers
Directions
Pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. Sauteé chicken breast until lightly browned, about 3 minutes per side.
Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. Sauteé chicken breast until lightly browned, about 3 minutes per side.
Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
Brenda
Mediterranean Cod
Course: Main Dish
Categories: Fish
Source: www.TeamBeachbody.com
Serving size:
Preparation time: 10 mins
Cooking time: 12 mins
Source: www.TeamBeachbody.com
Serving size:
Preparation time: 10 mins
Cooking time: 12 mins
Ingredients
3/4 cup tomato, chopped
2 teaspoons green onion, chopped
2 teaspoons basil, fresh, chopped
6 olives, black
1/8 teaspoon garlic powder
2 teaspoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
6 1/2 ounces cod, raw
2 teaspoons green onion, chopped
2 teaspoons basil, fresh, chopped
6 olives, black
1/8 teaspoon garlic powder
2 teaspoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
6 1/2 ounces cod, raw
Directions
In a small bowl, combine tomatoes, onions, basil, olives (chopped), garlic powder, olive oil, 1-1/2 tsp. of the lemon juice and vinegar. Let stand at room temperature.
Preheat oven to 425°F. Lightly coat a shallow baking dish with non-stick cooking spray.
Rinse and pat dry the fish with a paper towel. Place fish in prepared baking dish. Drizzle fish with remaining 1-1/2 tsp. lemon juice and top with the tomato mixture. Bake until just cooked through, approximately 10 to 12 minutes, or until fish flakes easily with a fork.
Preheat oven to 425°F. Lightly coat a shallow baking dish with non-stick cooking spray.
Rinse and pat dry the fish with a paper towel. Place fish in prepared baking dish. Drizzle fish with remaining 1-1/2 tsp. lemon juice and top with the tomato mixture. Bake until just cooked through, approximately 10 to 12 minutes, or until fish flakes easily with a fork.
Brenda
Glazed Chicken
Categories: Chicken
Source: www.TeamBeachbody.com
Preparation time: 5 mins
Cooking time: 30 mins
Source: www.TeamBeachbody.com
Preparation time: 5 mins
Cooking time: 30 mins
Ingredients
6 1/2 ounces chicken breast, boneless/skinless, raw
1 1/4 teaspoons extra virgin olive oil
2 teaspoons brown sugar, packed
2 tablespoons orange juice
1 teaspoon dijon mustard
1 teaspoon parsley, fresh, chopped
1/8 teaspoon black pepper
1 1/4 teaspoons extra virgin olive oil
2 teaspoons brown sugar, packed
2 tablespoons orange juice
1 teaspoon dijon mustard
1 teaspoon parsley, fresh, chopped
1/8 teaspoon black pepper
Directions
Preheat oven to 375°F.
Place chicken in shallow baking dish, coated with olive oil.
For glaze, in a small bowl whisk together with a fork the sugar, juice, mustard, parsley and a dash of pepper.
Brush the glaze over the chicken. Bake chicken, uncovered, covered in preheated oven, for 20-30 minutes, or until chicken is no longer pink.
Place chicken in shallow baking dish, coated with olive oil.
For glaze, in a small bowl whisk together with a fork the sugar, juice, mustard, parsley and a dash of pepper.
Brush the glaze over the chicken. Bake chicken, uncovered, covered in preheated oven, for 20-30 minutes, or until chicken is no longer pink.
Brenda
Asparagus & Leek Frittata
Categories: Egg, Vegetable
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 min
Cooking time: 10 min
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 min
Cooking time: 10 min
Ingredients
4 ounces fresh asparagus
1/3 cup leeks, fresh, chopped
1/3 cup mushrooms, sliced
1/2 cup liquid-egg substitute
3 tablespoons goat cheese, crumbled
1/8 teaspoon black pepper
1 tablespoon Parmesan cheese
1/3 cup leeks, fresh, chopped
1/3 cup mushrooms, sliced
1/2 cup liquid-egg substitute
3 tablespoons goat cheese, crumbled
1/8 teaspoon black pepper
1 tablespoon Parmesan cheese
Directions
Preheat broiler.
Trim asparagus and cut on diagonal into 1 inch pieces.
Spray a broiler proof nonstick skillet with cooking spray and place over medium heat.
Sauté leeks for about 3 minutes; add asparagus and mushrooms and sauté until tender.
Meanwhile, in a small bowl, whisk egg substitute, 1 tablespoon of the goat cheese, and the black pepper.
Add egg mixture to skillet; reduce heat to medium-low. Cook until almost set.
Remove skillet from heat, sprinkle with remaining goat cheese and Parmesan cheese.
Heat under broiler until egg is set, frittata is puffed and cheese begins to bubble, about 4-5 minutes.
Allow to sit for a minute or two before inverting onto a serving plate.
Trim asparagus and cut on diagonal into 1 inch pieces.
Spray a broiler proof nonstick skillet with cooking spray and place over medium heat.
Sauté leeks for about 3 minutes; add asparagus and mushrooms and sauté until tender.
Meanwhile, in a small bowl, whisk egg substitute, 1 tablespoon of the goat cheese, and the black pepper.
Add egg mixture to skillet; reduce heat to medium-low. Cook until almost set.
Remove skillet from heat, sprinkle with remaining goat cheese and Parmesan cheese.
Heat under broiler until egg is set, frittata is puffed and cheese begins to bubble, about 4-5 minutes.
Allow to sit for a minute or two before inverting onto a serving plate.
Brenda
Super Easy Snackin Nachos
Categories:
Source:
Serving size: 1
Preparation time: 5 mins
Cooking time:
Source:
Serving size: 1
Preparation time: 5 mins
Cooking time:
Ingredients
1 pita, wheat, small, 4" diameter
1/8 teaspoon extra virgin olive oil
3 tablespoons cheddar cheese, low-fat, low-sodium
1/8 teaspoon oregano, dried
2 tablespoon diced tomatoes or salsa fresca
1 piece jalapeño
1/8 teaspoon extra virgin olive oil
3 tablespoons cheddar cheese, low-fat, low-sodium
1/8 teaspoon oregano, dried
2 tablespoon diced tomatoes or salsa fresca
1 piece jalapeño
Directions
Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
Sprinkle cheese evenly over pita wedges then top with tomatoes.
Season with a pinch of oregano.
Heat under broiler until cheese is melted.
Add a slice of jalapeno, if desired.
Sprinkle cheese evenly over pita wedges then top with tomatoes.
Season with a pinch of oregano.
Heat under broiler until cheese is melted.
Add a slice of jalapeno, if desired.
Brenda
Quick Blueberry Crisp
Categories:
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time: 1 min
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time: 1 min
Ingredients
1/4 teaspoon unsalted butter
1 graham cracker 2-1/2" square
1/2 teaspoon brown sugar, packed
1/3 cup blueberries
1 tablespoon fat-free whipped topping, frozen
1 graham cracker 2-1/2" square
1/2 teaspoon brown sugar, packed
1/3 cup blueberries
1 tablespoon fat-free whipped topping, frozen
Directions
Melt butter.
Crush graham crackers; combine crumbs with butter and brown sugar. Set aside.
Place blueberries in a small microwave safe bowl. Top with crumb mixture.
Microwave on HIGH for 30 seconds or until heated and bubbly. Top with whipped topping.
Crush graham crackers; combine crumbs with butter and brown sugar. Set aside.
Place blueberries in a small microwave safe bowl. Top with crumb mixture.
Microwave on HIGH for 30 seconds or until heated and bubbly. Top with whipped topping.
Brenda
Sweet Pepper Pork
Course: Main Dish
Categories: Pork
Source: www.TeamBeachbody.com
Serving size: 4-6
Preparation time: 10 mins
Cooking time: 20 mins
Source: www.TeamBeachbody.com
Serving size: 4-6
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients
6 ounces fresh pork sirloin boneless chops
1 1/2 teaspoons extra virgin olive oil
1/4 yellow onion
1/2 bell pepper, green, medium
4 mushrooms
1/2 teaspoon garlic, chopped
1/4 teaspoon ground cumin
1 1/2 teaspoons extra virgin olive oil
1/4 yellow onion
1/2 bell pepper, green, medium
4 mushrooms
1/2 teaspoon garlic, chopped
1/4 teaspoon ground cumin
Directions
Place boneless pork between two pieces of plastic wrap. Using a wooden mallet, pound to 1/8-inch thickness. Remove plastic wrap.
Heat oil over medium-high heat, cook the pork slice for 2 to 4 minutes, or until meat is browned and juices run clear, turning over once. Remove from skillet and keep warm.
Cut onion and green pepper into thin strips and slice mushrooms.
Add onion, bell pepper, mushrooms, garlic and cumin to skillet and cook approximately 4 minutes or until vegetables are crisp tender. Serve vegetable mixture with pork slice.
Heat oil over medium-high heat, cook the pork slice for 2 to 4 minutes, or until meat is browned and juices run clear, turning over once. Remove from skillet and keep warm.
Cut onion and green pepper into thin strips and slice mushrooms.
Add onion, bell pepper, mushrooms, garlic and cumin to skillet and cook approximately 4 minutes or until vegetables are crisp tender. Serve vegetable mixture with pork slice.
Brenda
Scrumptious Salmon Cakes
Categories: Fish
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 10 mins
Cooking time: 20 mins
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients
5 1/2 ounces salmon, canned in water
1 tablespoon green onion, chopped
1 1/2 tablespoons bell pepper, red, chopped
1 tablespoon mayonnaise, low-fat
2 tablespoons sour cream, fat-free
2 tablespoons lemon juice
1/8 teaspoon black pepper
2 tablespoons corn flake crumbs
2 tablespoons liquid-egg substitute
1/8 teaspoon thyme, ground
1 tablespoon green onion, chopped
1 1/2 tablespoons bell pepper, red, chopped
1 tablespoon mayonnaise, low-fat
2 tablespoons sour cream, fat-free
2 tablespoons lemon juice
1/8 teaspoon black pepper
2 tablespoons corn flake crumbs
2 tablespoons liquid-egg substitute
1/8 teaspoon thyme, ground
Directions
Use canned salmon (drained), salmon in a pouch, or leftover cooked salmon.
Wash and finely chop green onion and bell pepper.
In a medium bowl, gently flake salmon. Stir in the pepper, onion, mayonnaise, half of the sour cream, half of the lemon juice, and black pepper. Add corn flake crumbs and egg substitute to salmon mixture, mixing thoroughly to combine. Divide and form mixture into 2 small balls, then flatten into cakes approximately 1/4-inch thick.
Sauteé cakes over medium-high heat in a skillet coated with non-stick cooking spray until golden brown on both sides.
For lemon-herb sauce, mix together remaining sour cream, remaining lemon juice, and thyme; drizzle over salmon cakes.
Wash and finely chop green onion and bell pepper.
In a medium bowl, gently flake salmon. Stir in the pepper, onion, mayonnaise, half of the sour cream, half of the lemon juice, and black pepper. Add corn flake crumbs and egg substitute to salmon mixture, mixing thoroughly to combine. Divide and form mixture into 2 small balls, then flatten into cakes approximately 1/4-inch thick.
Sauteé cakes over medium-high heat in a skillet coated with non-stick cooking spray until golden brown on both sides.
For lemon-herb sauce, mix together remaining sour cream, remaining lemon juice, and thyme; drizzle over salmon cakes.
Brenda
Basil Chicken
Categories: Chicken
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 10 mins
Cooking time: 25 mins
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 10 mins
Cooking time: 25 mins
Ingredients
2 tablespoons basil, fresh, chopped
1 fluid ounce chicken broth, fat-free, low-sodium
1 1/2 teaspoons garlic, chopped
2 teaspoons extra virgin olive oil
1/8 teaspoon thyme, ground
1/8 teaspoon black pepper
1/8 teaspoon salt
6 1/2 ounces chicken breast, boneless/skinless, raw
1 fluid ounce chicken broth, fat-free, low-sodium
1 1/2 teaspoons garlic, chopped
2 teaspoons extra virgin olive oil
1/8 teaspoon thyme, ground
1/8 teaspoon black pepper
1/8 teaspoon salt
6 1/2 ounces chicken breast, boneless/skinless, raw
Directions
Preheat oven to 425°F.
Spray a shallow baking dish with non-stick cooking spray.
In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
Bake for 20 to 25 minutes, or until chicken is no longer pink inside.
Spray a shallow baking dish with non-stick cooking spray.
In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
Bake for 20 to 25 minutes, or until chicken is no longer pink inside.
Brenda
Chicken, Mandarin & Spinach Salad
Categories: Salad
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Ingredients
3 cups spinach, fresh, chopped
1/4 red onion, medium, sliced
2 ounces chicken, cooked and chopped
1/4 cup mandarin oranges, canned in light syrup
3 tablespoons croutons, fat free
1 tablespoon almonds, slivered
2 tablespoons salad dressing, low-fat, any flavor
1/4 red onion, medium, sliced
2 ounces chicken, cooked and chopped
1/4 cup mandarin oranges, canned in light syrup
3 tablespoons croutons, fat free
1 tablespoon almonds, slivered
2 tablespoons salad dressing, low-fat, any flavor
Directions
Combine all ingredients and enjoy!
Brenda
Broiled Mustard Steak
Categories: Beef
Source: www.TeamBeachbody.com
Serving size: 4
Preparation time: 10 mins
Cooking time: 20 mins
Source: www.TeamBeachbody.com
Serving size: 4
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients
7 ounces beef tenderloin, raw
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon green onion, chopped
1 teaspoon Dijon mustard
1 teaspoon garlic, chopped
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon green onion, chopped
1 teaspoon Dijon mustard
1 teaspoon garlic, chopped
Directions
Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray. Trim any fat from the steak. Brush steak with olive oil. Season steak with salt and pepper.
Mix together the onion, mustard and garlic.
Place the steak on the broiler pan rack, and broil 5 to 6 inches from heat for 4 to 5 minutes. Spread the top side of the steak with half of the mustard-onion mixture and broil for another 2 minutes. Turn the steak over and broil for another 4 to 5 minutes.
Spread the top side of the steak with the remaining mustard-onion mixture and broil for another 2 minutes, or until desired doneness.
Let rest for 5 minutes before slicing and serving.
Mix together the onion, mustard and garlic.
Place the steak on the broiler pan rack, and broil 5 to 6 inches from heat for 4 to 5 minutes. Spread the top side of the steak with half of the mustard-onion mixture and broil for another 2 minutes. Turn the steak over and broil for another 4 to 5 minutes.
Spread the top side of the steak with the remaining mustard-onion mixture and broil for another 2 minutes, or until desired doneness.
Let rest for 5 minutes before slicing and serving.
Brenda
Tuna & Tomato Salad
Course: Main Dish
Categories: Salad
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Categories: Salad
Source: www.TeamBeachbody.com
Serving size: 1
Preparation time: 5 mins
Ingredients
3 ounces tuna, canned in water, drained
5 tomatoes, cherry, halved
3 olives, jumbo
sliced red onion (optional)
2 teaspoons extra virgin olive oil
2 teaspoons white rice vinegar
2 cups romaine lettuce, chopped
3/4 cup fresh grapes (any color)
5 tomatoes, cherry, halved
3 olives, jumbo
sliced red onion (optional)
2 teaspoons extra virgin olive oil
2 teaspoons white rice vinegar
2 cups romaine lettuce, chopped
3/4 cup fresh grapes (any color)
Directions
Mix tuna, tomatoes, olives, oil and vinegar in a bowl; mix lightly. Place on bed of lettuce.
Serve with grapes and a calorie free beverage.
Serve with grapes and a calorie free beverage.
Brenda
Grilled Ham & Cheese Breakfast Sandwich
Course: Breakfast
Categories: Sandwich
Source: www.teambeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time:
Source: www.teambeachbody.com
Serving size: 1
Preparation time: 5 mins
Cooking time:
Ingredients
2 slices bread, whole wheat
2 1/2 teaspoons butter, unsalted, whipped
2 tablespoons cheddar cheese, low-fat
2 1/2 ounces ham, lean, reduced sodium
1 fresh tangerine
6 fluid ounces milk, fat-free
2 1/2 teaspoons butter, unsalted, whipped
2 tablespoons cheddar cheese, low-fat
2 1/2 ounces ham, lean, reduced sodium
1 fresh tangerine
6 fluid ounces milk, fat-free
Directions
Spread one side of each slice of bread evenly with butter.
Heat one piece of bread, butter side down, on a non-stick skillet or griddle pan heated over medium heat.
Arrange cheese and ham on bread; top with remaining slice of bread, butter side up.
Cook, turning once, until cheese is melted and bread is browned/toasted.
Serve with a tangerine, and enjoy with a glass of milk.
Heat one piece of bread, butter side down, on a non-stick skillet or griddle pan heated over medium heat.
Arrange cheese and ham on bread; top with remaining slice of bread, butter side up.
Cook, turning once, until cheese is melted and bread is browned/toasted.
Serve with a tangerine, and enjoy with a glass of milk.
Brenda
Saturday, March 7, 2015
Course: Main Dish
2 cups mixed greens
100 grams cooked chicken
1/4 cup roasted pecans
1/4 cup dried cranberries
1/8 cup crumbled blue cheese
1/2 chopped green apple
1/2 chopped gala apple
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
Salt and pepper to taste
Categories: Salad
Serving size: 4
Preparation time: 10 mins
Serving size: 4
Preparation time: 10 mins
Ingredients
Salad:
2 cups romaine lettuce, torn2 cups mixed greens
100 grams cooked chicken
1/4 cup roasted pecans
1/4 cup dried cranberries
1/8 cup crumbled blue cheese
1/2 chopped green apple
1/2 chopped gala apple
Dressing:
2 tablespoons honey2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
Salt and pepper to taste
Directions
For the dressing mix all the ingredients together in a jar and shake well, set aside.
For the salad on a large dinner plate lay out the romaine and top with the mixed greens.
Next, place the cooked chicken on top followed by the pecans, cranberries, green and gala apple and then the blue cheese. Drizzle with about 1/4 to 1/3 of the dressing.
Refrigerate remaining dressing.
For the salad on a large dinner plate lay out the romaine and top with the mixed greens.
Next, place the cooked chicken on top followed by the pecans, cranberries, green and gala apple and then the blue cheese. Drizzle with about 1/4 to 1/3 of the dressing.
Refrigerate remaining dressing.
Brenda
Tuscan Shrimp Bake
Course: Main Dish
Categories: Fish
Source:
Serving size: 4
Preparation time: 15 mins
Cooking time: 20 mins
Source:
Serving size: 4
Preparation time: 15 mins
Cooking time: 20 mins
Ingredients
2 lb Shrimp
2TB Extra Virgin Olive Oil
1 small onion, diced
2 garlic gloves minced
1/4 c dry white wine (optional)
2 15oz cans diced tomatoes, or fresh Roma tomatoes
1 bag fresh spinach
1 tsp Italian seasoning or fresh herbs like basil, parsley, oregano
red pepper flakes (optional)
salt and pepper
1/4 c feta cheese
2TB Extra Virgin Olive Oil
1 small onion, diced
2 garlic gloves minced
1/4 c dry white wine (optional)
2 15oz cans diced tomatoes, or fresh Roma tomatoes
1 bag fresh spinach
1 tsp Italian seasoning or fresh herbs like basil, parsley, oregano
red pepper flakes (optional)
salt and pepper
1/4 c feta cheese
Directions
1. Peel an devein shrimp
2. Place extra virgin olive oil in a sauce pan, add onion and garlic and saute onion and garlic over moderate heat for 3-4 minutes
3. Add wine, tomatoes, spinach, and seasoning and bring to a simmer
4. Remove from heat and stir in shrimp. Pour into an ungreased baking pan and top with feta cheese.
5. Bake at 375 for 20 minutes
2. Place extra virgin olive oil in a sauce pan, add onion and garlic and saute onion and garlic over moderate heat for 3-4 minutes
3. Add wine, tomatoes, spinach, and seasoning and bring to a simmer
4. Remove from heat and stir in shrimp. Pour into an ungreased baking pan and top with feta cheese.
5. Bake at 375 for 20 minutes
Notes
Brenda
Friday, March 6, 2015
Clean Eating Meal Planning time! The key to your SUCCESS is planning. It is so important to make sure that you have a plan in place. Here's a sample meal plan, but you do not - I repeat, DO NOT have to follow this plan exactly. I will post all the recipes to my blog before Sunday. Feel free to make changes that suit your individual taste or dietary needs. Also, throughout the week I will be posting additional recipes that you may want to substitute. This should just give you a general idea of what a typical clean eating meal plan looks like.
Make a grocery list, and then decide what day you are hitting up the grocery store. I have found that when I have a meal plan mapped out, the food in my fridge, and my food prepped I am more likely to stick to it! It’s so easy to wake up in the am and be late for work and still have to pack your lunch. We just throw our hands up and say we’ll just grab something for lunch! Then, you end up making poor choices, eat more calories than you were supposed to and then feel guilty for your decision. So let’s stop that right from the get go! It starts with having a plan!!!
Brenda
Lite Brownies
Serves: 8-10
Preparation time: 10 mins
Cooking time: 35 mins
Ingredients
3/4 cup cocoa powder, unsweetened1/2 teaspoon baking soda
1/4 cup unsalted butter, softened
1/4 cup applesauce, unsweetened
1 cup sugar
1/2 cup liquid-egg substitute
1 1/3 cups flour, all-purpose
1 teaspoon vanilla extract
1/2 cup baking chips, chocolate, semi sweet
Directions
Preheat oven to 350° F.
Lightly coat two 8x8-inch baking pans with cooking spray.
Stir together the cocoa, baking soda, and butter in a large mixing bowl.
Add 1/2 cup boiling water and stir until smooth and thick.
Add the applesauce, sugar, egg substitute, flour, and vanilla.
Fold in the chocolate chips last.
Divide batter between pans and bake 25-35 minutes or until firm in center.
Allow to cool and cut each pan into 12 pieces.
Brownies can be frozen for later.
Lightly coat two 8x8-inch baking pans with cooking spray.
Stir together the cocoa, baking soda, and butter in a large mixing bowl.
Add 1/2 cup boiling water and stir until smooth and thick.
Add the applesauce, sugar, egg substitute, flour, and vanilla.
Fold in the chocolate chips last.
Divide batter between pans and bake 25-35 minutes or until firm in center.
Allow to cool and cut each pan into 12 pieces.
Brownies can be frozen for later.
Notes
Brenda
Hot Apple Yogurt Sundae
Serving size: 2
Preparation time: 5 mins
Cooking time: 10 mins
Preparation time: 5 mins
Cooking time: 10 mins
Ingredients
1 apple, medium
2 fluid ounces apple juice, unsweetened
1/2 teaspoon cinnamon, ground
1/8 teaspoon allspice
1/8 teaspoon nutmeg, ground
8 ounces yogurt, fat-free, favorite flavor
2 tablespoons walnuts, chopped and/or granola
2 fluid ounces apple juice, unsweetened
1/2 teaspoon cinnamon, ground
1/8 teaspoon allspice
1/8 teaspoon nutmeg, ground
8 ounces yogurt, fat-free, favorite flavor
2 tablespoons walnuts, chopped and/or granola
Directions
1. Wash apple, remove core, and slice thinly. (Leave peel on.)
2. In a small saucepan, combine the sliced apple, apple juice, cinnamon, allspice and nutmeg. Bring to a boil over medium heat.
3. Lower the heat, partially cover, and simmer until the apple is tender, about 8 minutes.
4. Divide the yogurt evenly between two cereal bowls (4 ounces per bowl).
5. Top each with half of the apple mixture and sprinkle with 1/2 of the walnuts/ granola (1 tablespoon each).
Serve immediately. Season with cinnamon and/or nutmeg, if desired.
2. In a small saucepan, combine the sliced apple, apple juice, cinnamon, allspice and nutmeg. Bring to a boil over medium heat.
3. Lower the heat, partially cover, and simmer until the apple is tender, about 8 minutes.
4. Divide the yogurt evenly between two cereal bowls (4 ounces per bowl).
5. Top each with half of the apple mixture and sprinkle with 1/2 of the walnuts/ granola (1 tablespoon each).
Serve immediately. Season with cinnamon and/or nutmeg, if desired.
Notes
A Granny Smith apple and vanilla flavored yogurt work best in this recipe.
Brenda
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