Recipes

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FROM MY KITCHEN TO YOURS

Ground Turkey Black Bean and Corn Chili

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Ingredients

  • 1 lb. of lean ground turkey chili
  • 1-2 tomatoes diced (can use low sodium canned diced tomatoes)
  • 1 cup of black beans (bagged preferred or low sodium canned: washed and drained)
  • 1 cup of chili beans /or pink beans (bagged or low sodium canned: washed and drained)
  • 1 cup of uncooked corn (frozen or fresh)
  • 1 teaspoon of minced garlic
  • 1 teaspoon of paprika
  • 1 tbsp. of chili powder
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1/4 cup of Sriracha hot chili sauce
  • 2 tbsp. of Organic Tomato Paste (I’ve used Nature’s Promise)
  • Sea Salt and ground black pepper to taste

Season ground turkey with dry seasonings and place in crock pot. Add 3/4 cups of water, diced tomatoes,  beans, corn, sriracha, garlic, tomato paste in crock pot and mix. Allow to cook for up to 6 hours. Enjoy.

Ground Turkey Meatballs

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Ingredients

  • 1 pound of lean ground turkey
  • 1/2  yellow onion diced
  • 1/2  green bell pepper diced
  • 1 cup of spinach chopped
  • 3 garlic cloves diced or 1 tbsp. of minced garlic
  • dash of sea salt
  • Tsp. black pepper
  • Tsp. garlic powder
  • Tsp. onion powder
  • 1 egg
  • tbsp. extra virgin olive oil

Preheat oven to 375 degrees, place ground turkey in a bowl, kneed ground turkey until you are able to form into shape, add onion, pepper, spinach, garlic, oil, and seasonings. Mix together in a bowl with hand.

In separate bowl whisk and beat egg then add to mixture above. Mix everything up until you are able to form small meatballs.

Lightly coat pan or foil with extra virgin olive oil. Place meatballs on pan or foil and place in oven for approximately 35 minutes on 300 degrees. Be sure to flip meatballs half way through. Bake in the oven until lightly brown. Let cool off, serve, and enjoy.

Chicken Enchilada Soup

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Ingredients

  • 1 lb of chicken breast
  • 1.5 cups of black beans (bagged preferred)
  • 1 cup of corn (fresh but can use bagged)
  • 2 tbsp. Enchilada Sauce (Trader Joe’s or other healthy version)
  • 1 cup of chopped carrots
  • 1/2 diced onions
  • 1/2 diced pepper (optional)
  • 1 tbsp of chilli pepper
  • Season meat with a dash of the following: garlic powder, onion powder, red pepper flakes, chilli powder

Place seasoned chicken at bottom of warmed crock pot, add all other ingredients with 1.5 cups of warm water. Let cook for approximately 5 hours. Shred chicken with fork mid-way through.

Healthy Chicken & Broccoli “American Chinese Food” style

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Ingredients

  • 1 pound of lean chicken breast
  • 1/2  yellow onion diced
  • 1/2  green bell pepper diced (optional)
  • 1/2 red bell pepper diced (optional)
  • 1 cup of spinach chopped
  • 3 garlic cloves diced or 2 tbsp. of minced garlic
  • Tsp. black pepper
  • Tsp. garlic powder
  • Tsp. onion powder
  • Tsp. chilli powder
  • Tsp. red pepper flakes
  • Tsp. Cracked Black Pepper
  • 2 eggs scrambled (1 egg white-1 egg)
  • 1 cup brown rice or whole wheat pasta noodles
  • 1.5 cups of Broccoli Florets (fresh preferred)
  • 1 cup of veggie medley (corn, green beans, peas, carrots; bagged or fresh)
  • 1/2 cup of diced carrots (optional)
  • Low Sodium soy sauce
  • 2 tbsp. extra virgin olive oil
  • 1 tsp coconut oil

1lb of chicken breast-cut fat, and cut chicken into cubes –marinate meat overnight with the following:  seasoned with red pepper flakes, onion powder, garlic powder, minced garlic, black cracked pepper, chilli powder, and 1.5 tbsp low sodium soy sauce in a sealed bowl or Ziplock bag

Prepare 1 cup of brown rice or whole wheat pasta noodles –follow typical cooking directions.

In a pan place 2 tbsp of extra virgin olive oil: Add diced onions, spinach, minced garlic, red/green bell peppers (optional), and diced carrots: Sauté veggies for about 3 min. Take half of sautéed veggies and place in a wok or another pan (save and set aside for rice or noodles) Add chicken to sautéed veggies and cook for approximately 15-20 minutes, turning the chicken every 5 minutes.

In a steamer- steam broccoli/ or mixed veggie medley (fresh produce preferred but can use bagged steamers)

In a separate pan- scramble 1 egg and 1 egg white in coconut oil

Once rice or noodles are complete, add rice or noodles to wok or pan with sautéed veggies that you set aside:  Add about 1.5 tbsp of low sodium soy sauce and mix in pan on low heat for about 7 min adding steamed veggies and scrambled eggs mid-way.

Serve rice or noodles/veggie medley with chicken on the side.

Ground Turkey Pasta over Zoodles (Zucchini Noodles)

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Ingredients

  • 1 lb Lean Ground Turkey
  • 2 medium sized zucchini’s
  • Veggetti vegetable cutter
  • ½ cup of tomato grapes (cut in half)
  • ½ cup chopped spinach
  • 1 tbsp of pesto sauce
  • 1 tsp of minced garlic
  • 1 tsp. garlic salt
  • 1 tsp. Italian seasoning
  • 1 tsp. onion powder
  • 1 tsp. of cracked black pepper
  • 1 tsp. of garlic powder
  • organic pasta sauce
  • 1 tbsp of extra virgin olive oil

In a pan, bring the lean ground turkey to cook. Season ground turkey with above seasonings adding 1 quarter of chopped grape tomatoes.

Cut zoodles

In a separate pan add spinach, a quarter cup of grape tomatoes, pesto sauce, minced garlic, and extra virgin olive oil. Sautee veggies and add zucchini noodles. Add garlic powder and black pepper to taste. Mix ingredients and toss for approximately 5 minutes.

When meat and noodles are complete; add both in a bowl and add 2 tbsp of low sodium organic marinara or pasta sauce.

Baked Egg and Turkey Bacon Muffin

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Ingredients

  • 1 large egg (or egg whites)
  • 1 slice of turkey bacon
  • 1/2 cup of chopped spinach (and/or cooked broccoli)
  • 1 tsp. of coconut or extra virgin olive oil
  • 1 tsp. of shredded cheese (optional
  • salt & pepper to taste

Preheat oven to 375 degrees. In a muffin pan, lightly coat pan with oil, place turkey bacon around the inside wall of the muffin pan, add egg, veggies, and cheese (optional) season to taste. Bake in the oven for approximately 10-12 minutes.

Frittata

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Ingredients

  • 4-5 large eggs or egg whites (beaten)
  • 1 cup of chopped spinach or other veggies such as cooked broccoli -optional
  • green and red bell peppers chopped-optional
  • salt and pepper
  • extra virgin olive oil or olive oil butter or coconut oil

Preheat oven to 400 degrees. In a bowl beat eggs and add veggies, and salt and pepper to taste. Bring oil or butter to heat on low in a small pan. Coat entire pan with eggs and veggies, cook on low heat for approximately 3 min or until layer of liquid begins to form. Reduce heat and then place pan inside of oven and bake for approximately 10-12 minutes. Share and enjoy!

Frozen Banana (peanut or almond) Butter Treat

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Ingredients

  • 1 Banana
  • 1 tbsp. of peanut butter or almond butter
  • 1 tsp. of melted chocolate chops

Cut banana (see above) place some peanut butter or almond butter in between two cut up slices of banana, drizzle some melted chocolate on top, and freeze for approximately 1 hour. This is an awesome ice cream replacement during those hot summer days. Enjoy.

Homemade “Chipotle” Bowl

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Ingredients

  • 1 cup of brown rice
  • 1 lb. of chicken breast cut up into cubed shapes
  • 1 cup or can of black beans (washed and drained)
  • 1 diced tomato
  • 1/2 cup of diced  butternut squash (optional)
  • 1 onion chopped
  • 1 tsp. of minced garlic
  • 1/2 green bell pepper
  • 1/3 yellow pepper
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. chili powder
  • half a pack of fajita or taco seasoning (low sodium brand)
  • 1 tbsp. of extra virgin olive oil
  • avocado, a pinch of shredded cheese, and add spinach or romaine, salsa or pico de gallo (optional)

Cook brown rice (follow bag directions). Cook beans, 1/4 chopped onion, tomato, and butternut squash in sauce pan for approximately 20 minutes -add seasonings to taste. In a  separate pan, sauté onions, peppers, and garlic for approximately 3 minutes, season chicken breast with seasonings and place in pan with sautéed veggies. Cook meat on each side for approximately 15 minutes on medium heat. Once rice, beans, and chicken are cooked place spinach or romaine lettuce on plate and place all ingredients up top. Add optional ingredients as garnish. Enjoy!

Homemade Pico de Gallo (tomato salsa)

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Ingredients

  • 2 diced tomatoes
  • 1 diced Roma tomato
  • 1 tbsp. minced garlic
  • 1 diced green bell pepper
  • 1 diced yellow pepper
  • 2 tbsp. of chopped cilantro
  • 3/4 cups of lime juice or 2 fresh squeeze limes
  • 1 diced onion
  • black pepper
  • salt
  • garlic powder

Dice all veggies and place in a bowl, mix with a spoon, use a spoon to lightly put pressure on tomatoes to allow some of the tomato juice out. Add lime juice, salt, garlic powder, and pepper to taste. Let sit overnight in the refrigerator. (add 1/3 cup of cold water if needed) Eat with your favorite tortilla chips or place on snacks or tacos. Enjoy

Stuffed Peppers

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Ingredients

  • 2-3 green bell peppers (cut off top end of bell pepper and gut out inside)
  • 1 lb. lean ground turkey
  • 1 cup of brown rice
  • dash of shredded cheese
  • 1 tbsp. of extra virgin olive oil
  • garlic powder, oregano, salt, pepper, onion powder

Prepare brown rice as directed. Season ground turkey and in a separate pan cook ground turkey in extra virgin olive oil (optional-add onions), cook on med heat for approximately 15-20 minutes or until brown. Preheat oven to 375 degrees. Once rice and ground turkey is complete, scoop both rice and ground turkey into cut and gutted bell pepper. Place bell pepper on pan or foil in the oven for approximately 10 minutes. Add cheese (optional). Enjoy

Chicken Wrapped Asparagus

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Ingredients

  • 3-4 thin chicken breast slices (if thick breast-cut it in half and use meat tenderizer to thin out)
  • asparagus (cut in half)
  • 1/2 cup of bread crumbs or processed rolled oats
  • salt, pepper, garlic powder, oregano
  • shredded mozzarella cheese (optional)
  • 2 tbsp. of extra virgin olive oil

Season asparagus with seasonings, then in a pan, sauté asparagus for approximately 10 minutes  (you can also bake asparagus instead). Season chicken with seasonings and add breadcrumbs as coat on top of meat. In a separate pan add 1 tbsp of extra virgin olive oil and place chicken breast on med to low heat for approximately 10 minutes. Let asparagus and chicken cool off for approximately 1o min. Preheat oven to 375 degrees. Place asparagus in the middle of chicken breast, (add cheese-optional),  roll chicken breast around asparagus. Carefully place chicken rolled asparagus in the oven and bake for 300 degrees for approximately 15 minutes. Bake chicken and asparagus in the oven (use baking pan or  oil coated foil). Enjoy

Wheat Wrap Pizza

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Ingredients

  • 1 whole wheat wrap (can use spinach or roasted tomato wrap or pita bread)
  • 3/4 cups of light shredded cheese and/or mozzarella
  • 2 tbsp. of organic marinara sauce
  • 1 cup of spinach (can add broccoli as well)
  • 1 tsp. of minced garlic
  • Pepperoni and cut up chicken breast-optional
  • black pepper, garlic powder, pepper flakes (optional) to taste

Preheat oven to 275 degrees. Spread marinara and minced garlic evenly on the wrap, add veggies and cheese on top. Place on foil or pan. Place in oven for about 10-12 minutes. Add seasonings to taste. Share & Enjoy

Baked Sweet Potato Fries

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Ingredients

  • 1-2  sweet potatoes cut into fry shape ( I use this prep works potato cutter)
  • 1 tsp. of coconut oil
  • 1 tsp. cinnamon
  • salt to taste

Preheat oven to 375 degrees, mix cut fries, coconut oil, cinnamon, and salt in a bowl. Lightly coat baking pan or foil with coconut oil. Place fries on pan or foil and place in oven for approximately 20 -25 min. Cook at 300 degrees and flip fries half way through baking time.

Baked French Fries

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Ingredients

  • 1-2  russet potatoes cut into fry shape ( I use this prep works potato cutter)
  • 1 tsp. of extra virgin olive oil
  • 1 tsp. of sea salt
  • 1 tsp. of cracked black pepper
  • 1 tsp. of garlic powder
  • 1 tsp. of minced garlic

Preheat oven to 375 degrees, mix cut fries,  oil, garlic, and seasonings. Lightly coat baking pan or foil with  oil. Place fries on pan or foil and place in oven for approximately 20 -25 min. Cook at 300 degrees and flip fries half way through baking time.  (optional: can add light shredded cheese or old bay seasoning instead of garlic powder)

Tomato & Mozzarella in Balsamic Vinaigrette

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Ingredients

  • 1 cut tomato
  • Fresh mozzarella
  • low sodium balsamic vinaigrette
  • Parsley
  • salt & pepper to taste

Coat bowl or pan with 1/2 cup of balsamic vinaigrette.  Place cut tomato slices on top of vinaigrette,  add mozzarella on top, add salt and pepper to taste and parsley (optional). Drizzle balsamic vinaigrette on top of everything and let sit in the refrigerator for 1 hour. Enjoy

Homemade Garlic Hummus

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Ingredients

  • 2-3 cups of chick peas or small garbanzo beans (it’s traditional to use bagged not canned-however if you use canned opt for the low sodium version and wash, rinse, and drain beans).
  • 3 large garlic gloves mashed in mortar & pestle
  • 2 tbsp. of tahini
  • 2 tbsp. of extra virgin olive oil
  • 1 lime or fresh squeezed 1/2 cup of lime juice
  • salt, pepper, garlic powder, onion powder, cumin

Boil chick peas in water for about 15 min, Blend all ingredients in a food processor (I have a Nutrininja) and bam! Homemade garlic hummus.

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