Vegetable Fried Rice

Healthy alternative to the original fried rice. Pretty tasty and you can use whatever vegetables you have on hand.

What you will need:
1 cup of white or brown cooked rice
2 egg whites, beaten
2 teaspoons canola oil
1/2 red bell pepper sliced
1/4 cup of broccoli, chopped
2 tablespoons water chestnuts, drained & chopped
2 green onions, sliced
1/2 bunch of asparagus trimmed and cut into 1 inch pieces
1 garlic clove, minced
1 tablespoons ginger
1 teaspoons sesame oil
sriracha sauce to taste

Directions:
Cook eggs in a wok or sauce pan sprayed with Pam for 30 seconds over medium heat. Move to a bowl. Add oil to wok and cook the asparagus for 2 minutes. Add broccoli, bell pepper, chestnuts, green onions, garlic,  and ginger. Combine and cook for 2 minutes, add sesame oil and sriracha sauce, cook for 1 minute, add egg whites and serve.
ENJOY!

Chinese Turkey Cabbage Wraps

These are absolutely Delicious! I promise you will make again & again!

For this recipe you will need:
1 cup cooked white or brown rice
1 pound lean ground turkey
3 teaspoons sesame oil
1 clove garlic, pressed
1/2 can water chestnuts, drained & chopped
1/2 red bell pepper
1/2 tablespoon ginger
1/4 teaspoon kosher salt
1/2 teaspoon cracked pepper
1 tablespoon soy sauce
1 tablespoon rice wine vinegar
1/2 cup chicken broth, reduced sodium
2 tablespoons plum sauce
2 tablespoons cilantro, chopped
1 tablespoon mint, chopped
2 green onions, sliced
1 head of green cabbage
1 carrot, shredded
For dip:
2 tablespoons Hot chili oil
2 tablespoons soy

Directions:
Heat 2 teaspoons of sesame oil in a wok and add the ground turkey.
Add ginger and cook through. Stir in 1/2 cup of rice, bell pepper, chestnuts, garlic, 1 teaspoon sesame oil, salt, pepper, soy sauce, vinegar, broth, carrot and plum sauce. Cook about 2 minutes. Par-broil the head of cabbage, move to paper towel and peel off the leaves
To assemble, spoon an even amount of turkey mixture into the cabbage leaves. Top with herbs, and sprinkle with some rice wine vinegar. Roll the cabbage like a burrito. Mix together hot chili oil and soy for a dipping sauce.
ENJOY!

Szechuan Chicken

This is a regular in my home. It's an incredibly flavorful dish yet so simple.

What you will need:

1 pound boneless, skinless chicken breast, pounded thin and cubed

1 teaspoon rice wine vinegar

1 teaspoon soy sauce

2 garlic cloves, minced

1 1/2 teaspoons corn starch

1 tablespoons canola oil

2 1/2 inch ginger slices 

2 cups of mixed vegetables for stir fry

I use carrots, broccoli, sugar snap peas and water chestnuts.

But you can use whatever you like!

2 green onion, chopped

1/4 cup dry roasted peanuts, chopped 

For the szechuan sauce you will need:

1 tablespoon ketchup

2 teaspoons rice wine vinegar

1 teaspoon soy sauce

3 tablespoons chicken broth

1 teaspoon sugar

1 teaspoon sesame oil

1/4 teaspoon corn starch

1/4 teaspoon crushed red peppers or more if you like it spicier! 

Directions:

Combine chicken, vinegar, soy, garlic, and cornstarch in a bowl. Mix thoroughly 

Heat peanut oil in a wok on med-high heat. 

Add ginger and sir-fry for a 1 minute, add chicken and stir-fry until chicken begins to brown on all sides.

Form a well by pushing the chicken to the outer sides of the pan, add vegetables and stir-fry for 2-3 minutes. 

Mix all the szechuan sauce ingredients together add to the pan and cook for 1 minute or until sauce has thickened. 

Discard the ginger, plate and top with the green onions and peanuts.

ENJOY!

Pot Roast with Red Wine

I'm always a fan of crock-pot meals especially on busy weeknights. Get home from a long workout at the gym with a great meal ready to eat, what could be better?

For this dish you will need:
3 pound boneless beef round rump roast, trimmed of fat and cut into 3 to 4 pieces
1/2 red wine i use Merlot
3/4 cup water
1/2 onion, chopped
4 garlic cloves, chopped
2 beef bouillon cubes
1/4 teaspoon thyme
1/2 teaspoon pepper
handful of baby carrots
3 medium sized baby red potatoes, quartered
2 tablespoons cornstarch
2 tablespoons water
Directions:
In a saute pan sear the beef on all sides. In a crock pot on high add the seared beef. In a small bowl mix wine, water bouillon cubes, onion, garlic, thyme, and pepper. Pour over the beef. Cook for 3 hours, then add carrots and potatoes, cook for 1 1/2 to 2 hours or until beef is cooked through.
Scoop the beef and veges onto a platter, pour the juice from the pot into a gravy separator or into a bowl and skim the fat off the top. Heat a saucepan, add the juice, cornstarch and water cook until mixture thickens to a gravy texture.
Pour over beef and vegetables.
ENJOY!

Vege Hummus

I love hummus and have many ways I make it...here is a lower calorie version and if served with raw veges it's a nice healthy snack.

For the hummus you will need:
1 can garbanzo beans, drained & rinsed
2 garlic cloves, chopped
2 tablespoons tahini
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 tomato, chopped
1 green onion, chopped
1 tablespoon parsley, minced
pinch of paprika

Directions:
Put garbanzo beans, garlic, tahini , lemon juice, and olive oil in a blender or food processor. Mix until combined and smooth, you may need to add more Olive oil.
Combine the tomato, onion, and parsley in a small bowl.
Scrape out the hummus mixture and pour into a serving dish. Put a light sprinkle of olive oil on top, the paprika and tomato mixture.
Serve with raw vegetables or wheat pita bread.
ENJOY!

Stuffed Cabbage Rolls

This is a tasty German dish but is usually filled with bacon, breadcrumbs, and fried in bacon grease. So here is my version, hope you like!

For the cabbage rolls you will need:
3/4 pound lean ground beef
1/4 cup onion, chopped
1 egg beaten
1/2 cup water
6 cabbage leaves
1 cup cooked white rice
3/4 can condensed tomato soup
3/4 teaspoon kosher salt
1/2 teaspoon pepper
1 tablespoon brown sugar
1 tablespoon lemon juice
1 garlic clove, crushed
1 tablespoon olive oil
Directions:
Par broil the cabbage leaves in a lightly salted pot of water, remove and pat dry.
Mix together in a small bowl, the soup, water, sugar, lemon juice, and garlic.
In a medium size bowl combine the beef, rice, onions, egg, salt, pepper and 3 tablespoon of the soup mixture.
Distribute even amounts of beef mixture onto the cabbage leafs, roll up like a burrito and put seam side down in a saute pan with the olive oil. Pour the rest of the soup mixture over the rolls. Bring to a boil, lower heat to a simmer, cover, baste the rolls periodically with the soup mix.
Cook for 40 minutes.
ENJOY!

BBQ Chicken Pizza

Americans eat an average of 46 slices of pizza a year! And there's a reason, its simply delicious. But not exactly healthy.....to cut back on calories, leave out all the greasy pepperoni and instead do a shredded BBQ chicken with low fat mozzarella cheese and a whole-wheat crust. (optional)

If your making the crust, you will need:
3 1/2 cups wheat flour
1 teaspoon sugar
1 1/2 cups warm water
1 tablespoon active dry yeast
1 teaspoon salt
1 tablespoon olive oil

Put all the ingredients in your bread machine on the dough setting. When finished, roll out on a lightly floured surface.

For the pizza you will need:
2 boneless, skinless chicken breasts
1 cup BBQ sauce
1 tablespoon margarine
1/4 cup marinara for pizza
1/4 red onion, sliced
1 package of low fat mozzarella cheese, shredded
1 tablespoon Parmesan cheese, shredded
1 teaspoon Italian seasoning

Directions:
In a crock pot put the chicken, the margarine and 1/2 cup of BBQ sauce. Cook on high for 2 hours or until done. Shred the chicken.
On a prepared crust brush with olive oil lightly, mix the remaining BBQ sauce and marinara in a small bowl, spoon on to the crust cover to the edges. Sprinkle half of the cheese, then meat, red onion and top with remaining cheese to your liking. Parmesan, and Italian seasoning to top it off.
Bake at 450 degrees for 15-20 minutes or until crust is done.
ENJOY!

Roasted Turkey

It doesn't have to be November 26th to enjoy turkey, You can buy just the breast, and if you leave out the rest of thanksgiving dinner like gravy, stuffing, and mashed potatoes you can put together delicious healthy meals with lots of leftovers.
Serve by itself with light salt and pepper, steamed baby reds, and a salad. Or you can make a turkey roll up, with Swiss cheese, Dijon mustard, romaine lettuce, and cherry tomato's. You can even shred it and use in soup!

For the turkey you will need:
8-10 pound turkey breast
1 carrot, chopped
1/2 onion, chopped
1 cup chicken broth
1/2 cup extra virgin olive oil
1 teaspoon kosher salt
1 teaspoon fresh cracked pepper
1/2 teaspoon rosemary
1/2 teaspoon thyme

Directions:
Prep the turkey by removing the gravy packet and innards. Throw away. Clean the turkey inside and out, pat dry.
Put in a large roasting pan, stuff the inside of the bird with the carrot and onion. Rub the outside of the bird with olive oil, sprinkle on the salt, pepper, rosemary, and thyme.
Pour broth in the bottom of the pan.
Cook for 2 1/2 hours, or until the temp reaches 150, put a foil tent on the top of the bird and cook for 20 more minutes, remove the bird, let sit until temp reaches 165 degrees.
ENJOY!

BBQ Chuck Roast, slow cooker style

This is a pretty versatile dish. You can make BBQ beef sandwiches, "sloppy Joe's", roll it up in a tortilla, or serve it on its own!

For the BBQ Beef you will need:
1 2-4 pound chuck roast, boneless
1 1/2 cups of ketchup
1/4 cup red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons spicy brown mustard
1 teaspoon liquid smoke flavoring
1/4 cup packed brown sugar
1 garlic clove, crushed

Directions:
In a large bowl combine all the ingredients except for the beef.
Rub the beef with 1/2 teaspoon of kosher salt and 1/2 teaspoon fresh cracked pepper. Cut into 3 to 4 pieces depending on the size of the roast. Place in slow cooker pour mixture over, cover and cook on low for approximately 9 hours.
Shred the beef with with a fork, mix into the sauce and cook for 30-60 minutes.
ENJOY!

Italian Meatballs

Who doesn't love Italian food? But all the carbs and grease are not pretty for my waistline. Here's how i make healthier meatball. Use extra lean ground beef or ground turkey, bake on a pan with a draining insert to separate the grease from the meat.

For the meatballs you will need:

1 pound extra lean ground beef or turkey

1 egg

1/2 cup of Italian breadcrumbs

2 cloves garlic, pressed

1 teaspoon worchestire sauce

1/4 cup of Parmesan cheese

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 teaspoon Italian spice

Combine all the ingredients in a bowl, mix until combined. Roll the meat into 1-2 inch balls.

Pre-heat oven to 400, cook for 25 minutes or until internal temperature is 160 degrees.

Serve over a hot bed of whole-wheat noodles with your favorite marinara. 

ENJOY! 

Chicken Parmesan

This famous Italian dish is a favorite of my husbands. I wanted to keep all the flavors I love, but cut the fat down. So here it is, and I must say it turned out amazing.

For the chicken you will need:
1 tablespoon olive oil
1/4 onion chopped
2 garlic cloves, minced
1/2 teaspoon dried bay leaf
1 teaspoon dried basil
1/4 carrot, shredded finely
1 can tomatos, crushed
4 small chicken breasts, pounded thin
1/3 cup of low-fat mozzarella cheese, shredded
1 egg
1/2 cup Italian bread crumbs
1 tablespoon Parmesan cheese
1/4 teaspoon kosher salt
1/4 teaspoon cracked pepper

Directions:
In a saucepan heat the oil on med heat, add onions & garlic. Cook for 5 minutes or until tender, add carrot, bay leaf, basil, pinch of salt & pepper. Add tomato's and cook until thick, about 10-15 minutes. Lower heat and keep warm

 Heat oven to 400. Beat egg with 1 teaspoon of water until frothy, pour into a shallow dish. In another shallow dish mix bread crumbs and Parmesan cheese. Coat breasts in egg and then to crumb mixture. In a 9"x 13" baking dish ladle 3/4 of the marinara mixture into the bottom of the dish, put breasts on top and cover with mozzarella cheese. Bake for 30-40 minutes or until juices run clear.
Serve on a hot bed of wheat or regular noodles.
ENJOY!

Vegetarian Black Bean, Carrot, & Tomato Soup

This is a great make ahead soup that's perfect for a light yet fulfilling lunch. It stores well and is a perfect alternative to canned soups.

For the soup you will need:
1/2 onion chopped
12 baby carrots, sliced
1 tablespoon cilantro, chopped
2 cloves garlic, minced
2 1/2 cup vegetable broth
1 can black beans, rinsed and drained
1 can whole kernel corn
1 can stewed tomato's, chopped
2 teaspoons extra virgin olive oil
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon cracked pepper

Directions:
In a large pot heat oil on medium heat, cook the carrots, onion, garlic, cilantro for about 7 minutes. Add cumin, chili powder, and pepper, stir for and cook for 2 minutes. Add broth and bring to a boil for 2 minutes. Add beans, corn, and tomatoes with juice. Reduce heat, and simmer for 15 minutes.
Now for a alternative to vegetarian soup you can add shredded chicken. Or some jalapenos to spice it up.
ENJOY!

Amazing Chipotle Turkey Burgers with sun dried tomato spread

Hamburger smamburger, these burgers are fantastic! Packed with so much flavor your mouth won't be disappointed.

For the turkey burgers you will need:

1 pound lean ground turkey

2 tablespoons cilantro, chopped

2 chipotle chile in adobo sauce, chopped

2 garlic cloves, pressed

1 teaspoon dried onion

1 teaspoon fresh cracked pepper

1/2 teaspoon kosher salt

4 slices low-fat mozzarella cheese slices

1 avocado, sliced
1/4 white onion, sliced

romaine lettuce

2 tablespoons sour cream

1 sun-dried tomato, chopped

4 whole-wheat buns

Directions:

Mix first 7 ingredients in a bowl, form into 4 patties.

Heat a lightly oiled outdoor, indoor grill or skillet on high. 

Cook patties for 4 minutes on each side or until juices run clear. Place cheese on patties right before they are done to melt the cheese.

Move patties to a plate, keep warm. Toast the buns. 

While they are toasting assemble the spread, mix the sour cream and tomato together in a small bowl. 

Assemble the burgers, bun, patty, lettuce, avocado, sour cream spread on the top bun. 

ENJOY!

Whole Wheat Blueberry Muffins

These treats are sweet and delicious without the guilt. 

For the muffins you will need:

1 1/2 cups of whole-wheat flour

3/4 cup of sugar

1/4 teaspoon of salt

2 teaspoons of baking powder

1/3 cup vegetable oil

1 egg

1/2 cup milk

1 cup frozen or fresh blueberries

1 tablespoon brown sugar

1 teaspoon cinnamon

Directions:

Mix the first 4 ingredients in a medium sized bowl. Add egg, vegetable oil, milk, and blueberries. 

Pour batter in a regular sized muffin tin, sprinkle tops with the cinnamon and brown sugar. 

Bake at 400 for 22 minutes. 

ENJOY!

Healthy Ham Breakfast Muffins

Now these little muffins are perfect for on the go mornings.

They are easy to make, and store really well. 

For the muffins you will need:

2 cups whole-wheat flour

1 cup white all purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon pepper 

1/4 teaspoon salt

2 eggs

1 1/4 cup 1% milk

3 tablespoons olive oil

2 tablespoons margarine, melted 

3/4 cup ham steak, chopped

1/2 cup of shredded mozzarella & cheddar cheese

1 bunch of green onions, sliced thin

1/3 cup of green bell pepper, chopped 

1/3 cup of mushrooms, chopped (optional)

Directions:

Combine the first 6 ingredients in a bowl. Then whisk milk, oil, and margarine in a separate bowl. Add  the rest of the ingredients, mix and fold into flour mixture. 

Scoop batter into regular sized muffin tin. 

Bake at 400 for 22 minutes. Let cool before removing. Eat as is or with some hot sauce :)

Who says you can't have a tasty omelet for breakfast? Not only does this taste delicious it's jam packed with the right fats and lots of nutrients.

For the omelet you will need:
4 egg whites
4 tablespoons of 1% milk
1 half of a ham steak, cubed
1 avocado
2 tablespoons of salsa, i use Ariiba! brand in roasted garlic & cilantro
2 teaspoons of low-calorie mozzarella cheese, shredded
pinch of salt
pinch of pepper
Parsley for garnish (optional)

Directions:
Heat non-stick pan on medium, spray with Pam.
Whisk egg whites and milk in a small bowl, pour into pan. After the eggs start to bubble add ham, salt & pepper. Fold over onto itself, cook for about 2 minutes. After done move to plate sprinkle with cheese, arrange avocado, salsa, and parsley garnish.
You can eat by itself or with a half an orange, wheat English muffin, or even lightly buttered whole-wheat toast.
Yields 2 servings.
ENJOY!

Vegetable Snack Dip

This is a great way to dress up fresh vegetables. Or if you like pita bread goes well with too, just make sure its whole wheat to keep down the calories. :)

Ingredients:
1/4 cup of calorie mayonnaise
1/4 cup of  low calorie sour cream
1 tablespoon chopped parsley
1 tablespoon thinly sliced green onion
1 teaspoon dried dill week
1 teaspoon lemon juice
a pinch of seasoning salt

Directions:
Stir all ingredients together in a small bowl, cover and store in refrigerator. Dip is about 34 calories per tablespoon.
ENJOY!

Flank steak, korean style with snow pea slaw

I am a big fan of Korean & Japanese style cooking So for this meal I tried to incorporate both for a big burst of flavors.

A tasty flank steak served on a bed of rice and a snow pea slaw to accompany.

For the steak you will need:

1pound flank steak, trimmed of fat

5 tablespoons of low sodium soy sauce

2 1/2 tablespoons of light brown sugar

1/4 cup chopped green onions

3 cloves garlic, pressed (releases most flavor)

2 tablespoons of toasted or regular sesame seeds

2 tablespoons of sesame oil

1/2 teaspoon fresh cracked pepper

Directions:

Whisk all ingredients in a shallow dish. 

Add beef, coat well on both sides. Squish them all in together and cover. Refrigerate overnight. Of course the longer you marinate the more flavor but 1 hour should be fine. 

Pre-heat on high a lightly oiled outdoor grill, indoor grill or even skillet would work.

Cook beef until lightly charred on both sides 1 to 2 minutes or until cooked through.

Dressing ingredients:
3 tablespoons rice wine vinegar
3 tablespoons vegetable oil
1 teaspoon low sodium soy sauce
1/2 teaspoon sugar
1 tablespoon grated onion
To assemble mix all ingredients in a small bowl except oil. Gradually add the oil and mix well. Refrigerate until salad assembly.

For the salad you will need:

2 1/2 ounces of snow peas
1/2 pound shredded cabbage
2/3 carrot, shredded
1/3 green bell pepper, thinly sliced
1 green onion, chopped

Directions :
Blanch snow peas for 15 seconds. Transfer to a bowl of cold water, drain and slice thinly
In a large bowl combine all the ingredients, toss and serve chilled with dressing.
ENJOY!