Kitchen Appliances (and Utensils) I Adore
|
|
- Nigel Foster
- 6 years ago
- Views:
Transcription
1 Kitchen Appliances (and Utensils) I Adore I meet many people who say they don t have the time or mental energy at the end of the day to make dinner. While there are many nights that I feel exactly the same way, I usually can summon the will and find half an hour to cook for my family. I find the task much easier when I employ some of my favorite kitchen tools: Sharp Knives Sharp knives make such a difference in my food preparation. When I am tired or rushed, nothing is more frustrating than sawing vainly at a tomato, or having a Chef s knife slip dangerously off a carrot toward my finger. I take a few moments to sharpen the knife before I use it every week or two, and find that step makes chopping far easier. Slow Cooker A slow cooker saves so much time and effort that sometimes I feel like I cheated a little on dinner by just dumping in all of the ingredients in the morning. It also works well for baking potatoes and making applesauce or oatmeal. You can also make pasta sauces, casseroles and even fish in the slow cooker! (Most Six O Clock Scramble recipes include directions for making the meals in the slow cooker.) Toaster Oven I rely heavily on our toaster oven, which makes small cooking jobs a breeze; it heats up quickly and cooks food faster than conventional ovens. I used our toaster oven recently to make sweet potatoes with Gorgonzola. I also use it to toast nuts for salads and reheat smaller portions of food. Immersion Blender Years ago, I was shamed into buying an immersion blender by my friend, Laura Schiller, who was incensed that I didn t have one when we made soup together. I resisted having one more appliance in a kitchen with limited storage space, but I have to admit that Laura was right. If you make soup very often, a hand blender allows you to puree the soup in the pot, rather than transferring it in batches to a standing blender a real time saver! (I also hear it can work great for making milkshakes!) It s also small and easy to clean. Planning Ahead Far and away, the biggest time (and money) saver I have found, when it comes to making dinner, is planning ahead. By planning a week s worth of meals and shopping for all the ingredients at once, I invariably manage to have ingredients at the ready when time is tight. I hope The Six O Clock Scramble s weekly menus and grocery lists help save you some time and effort in the kitchen. Copyright 2015 The Six O'Clock Scramble page 1 / 8
2 Grilled Sesame Chicken Marinate Time: 60 minutes Prep: 10 minutes Cook: 25 minutes Total: 1 hour and 35 minutes # of Servings: 6 My friend Esther Schrader often serves this delectable chicken, adapted from a recipe in Fine Cooking magazine, to her family of five. This is a fabulous dish to grill in advance and reheat just before dinner or enjoy cold. Serve it with grilled corn on the cob and sesame stir-fried broccoli. 1/3 cup hoisin sauce 2 Tbsp. sesame oil 3 Tbsp. rice vinegar 2 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) 1 Tbsp. fresh ginger, peeled and grated or minced 1 1/2 tsp. hot pepper sauce (such as Tabasco), or more to taste Ingredients for side dish - Grilled Corn on the Cob 4-6 ears corn, husked and cleaned 1 Tbsp. butter or margarine, melted, or use butterflavored cooking spray Ingredients for side dish - Sesame Stir-Fried Broccoli 1 Tbsp. sesame oil 1-2 tsp. minced garlic, (2-4 cloves) 1 tsp. minced garlic, (about 2 cloves) 1/2 tsp. Chinese Five Spice powder or ground cloves 3 lbs. skinless bone-in dark meat chicken, such as drumsticks, thighs and/or wings 1 Tbsp. toasted sesame seeds 2 scallions, thinly sliced, for garnish (optional) 1/4 tsp. salt (optional) 1/4 lime, juice only, about 1 tsp. (optional) 1 lb. broccoli, cut into spears or florets 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) In a large bowl, combine all the ingredients except the chicken, sesame seeds and scallions (optional). Remove 2 Tbsp. of the sauce and reserve it for later. Add the chicken to the bowl and coat it with the marinade. Refrigerate it for at least one hour and up to 24 hours. Preheat the grill to medium-high heat and oil the grates (or you can bake the chicken on a baking sheet at 400 degrees for 30 minutes). When the grill is hot, grill the chicken for 7-8 minutes (reserve the marinade), until it no longer sticks to the grates, flip it, and brush it with the marinade that the chicken was in. (Put the corn on the grill after the chicken has been cooking for about 15 minutes, and prepare the broccoli, if you are serving it.) Grill the chicken for 7-8 more minutes, flip it and brush it with the sauce again, and let it cook for about 5 minutes. Flip the chicken once more, and let it cook for about 5 more minutes until it is nicely browned and cooked through (the chicken should have cooked for about minutes total by now). Transfer the chicken to a platter, brush it with the reserved marinade and sprinkle it with the sesame seeds and scallions (optional) before serving it. Alternatively, refrigerate it for up to 3 days. Slow Cooker Directions: There is no need to marinate the chicken in advance. Simply combine all ingredients except the chicken, sesame seeds and optional scallions in the slow cooker and stir to combine. Then add the chicken, turning several times to coat it with the sauce. Cook on low for 8-10 hours or on high for 4-6 hours. Drizzle some of the sauce over the chicken (and your sides, if you wish) and top the dish with the sesame seeds and scallions (optional) when serving. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel and grate the ginger, peel the garlic, make the marinade (remove 2 Tbsp. for later) and marinate the chicken in the refrigerator, toast the sesame seeds if necessary, slice the scallions if using, or fully prepare and refrigerate the chicken. Flavor Booster: Double the hot pepper sauce and use 3/4 tsp. Five Spice powder in the marinade. Top the chicken with the scallions. Tip: As you know, here at The Scramble, we are BIG advocates of sending kids to school with a homemade lunch. Instead of having a whole separate school lunch repertoire to shop for, I pack up little containers of dinner as I tidy up after the meal. Then those servings are ready to be dropped into school lunch bags 1st thing in the morning a great way to provide a healthy and easy lunch, reduce waste and save money at the same time. Serve with Grilled Corn on the Cob Brush the corn with the butter or margarine (or spray the corn evenly with butter-flavored spray). Over a medium-high heat, grill the corn for minutes directly on the grates, turning occasionally until it is browned or blackened in spots. Serve it immediately Copyright 2015 The Six O'Clock Scramble page 2 / 8
3 seasoned with a little salt and/or lime juice, if desired. Serve with Sesame Stir-Fried Broccoli Heat the sesame oil in a wok or frying pan over medium-high heat. Lightly brown the garlic for about 30 seconds. Add the broccoli spears or florets and 2 Tbsp. water. Cover and cook it for about 5 minutes, reducing the heat if necessary to keep it steaming but prevent it from burning. Add the soy sauce, and stir-fry the broccoli for 1 more minute before serving. Nutritional Information Per Serving (% based upon daily values): Calories 250, Total Fat: 11g, 17%; Saturated Fat: 2g, 10%; Cholesterol: 110mg, 37%; Sodium: 560mg, 23%; Total Carbohydrate: 8g, 3%; Dietary Fiber: 1g, 4%; Sugar: 1g; Protein: 29g Nutrition with side dish(es): Calories 406, Total Fat: 17g, 27%; Saturated Fat: 4g, 18%; Cholesterol: 115mg, 39%; Sodium: 909mg, 33%; Total Carbohydrate: 30g, 10%; Dietary Fiber: 6g, 25%; Sugar: 5g; Protein: 35g Weight Watcher Points: 6 - Weight Watcher Points(+Sides): 11 Copyright 2015 The Six O'Clock Scramble page 3 / 8
4 Garlic Crusted Shrimp with Cherry Tomatoes Prep + Cook: 15 minutes # of Servings: 4 Serving Size: about 1 cup This delectable Italian-style shrimp takes just minutes to whip up (as long as you purchase the shrimp already peeled and deveined), but it s not short on flavor. The shrimp would also be delightful on top of angel hair noodles. Serve it with Mediterranean rice and Lemony-Garlic Spinach. 1/4 cup panko or traditional bread crumbs (use wheat/gluten-free if needed) 1 Tbsp. butter 1 Tbsp. extra virgin olive oil 1 lb. large shrimp, peeled and deveined (preferably US or Canadian farmed or wild shrimp), thoroughly dried 1 Tbsp. minced garlic, (4-6 cloves) Ingredients for side dish - Mediterranean Rice 1-2 cup white or quick-cooking brown rice 1-2 Tbsp. pine nuts, toasted Ingredients for side dish - Lemony-Garlic Spinach 1 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 1 cup cherry tomatoes, halved and seeded (poke out seeds with your thumb after halving) 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 3 Tbsp. fresh flat-leaf parsley, chopped, or use basil 2 Tbsp. grated Parmesan cheese (optional) 1-2 Tbsp. dried currants or dried cranberries 9-12 oz. baby spinach 1/4 lemon, juice only, about 1 Tbsp. (If you are making the rice, start that first.) Toast the panko or bread crumbs in a heavy skillet over medium heat until they are golden brown. Meanwhile, in a large heavy skillet, heat the butter and oil over medium heat. When the butter is bubbling, add the shrimp in a single layer and sauté them for about 2 minutes per side until they are pink and opaque throughout. (Meanwhile, prepare the spinach, if you are serving it.) Add the garlic, tomatoes, salt and pepper, and cook everything for 2 3 more minutes, until the tomatoes start to soften. Stir in the parsley (or basil), panko, Parmesan cheese (optional), and toss until the shrimp and tomatoes are nicely coated. Serve immediately. Slow Cooker Directions: Melt the butter in the microwave or on the stovetop. Combine the butter, oil, shrimp, garlic, tomatoes, salt and pepper in the slow cooker, and toss to combine. Cook on low for 1 1/2-2 1/2 hours, until the shrimp are opaque. About 5 to 10 minutes before serving, add the parsley, cheese (optional), and panko or bread crumbs to the slow cooker, and toss to combine. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Toast the panko or bread crumbs, peel the garlic, halve and seed the tomatoes, chop the parsley, grate the cheese if necessary. Flavor Booster: Sprinkle some red pepper flakes in with the parsley and panko and/or squeeze a little fresh lemon juice over the finished dish. Tip: Dry the shrimp thoroughly with cloth or paper towels so they can get a nice sear in the pan, rather than getting watery. Serve with Mediterranean Rice Cook the rice according to the package directions, using water, chicken or vegetable broth for the liquid. Stir the pine nuts and dried currants or cranberries into the cooked rice. Serve with Lemony-Garlic Spinach Heat the oil in a nonstick skillet over medium heat. Sauté the garlic for 30 seconds (don't let it burn!). Add the spinach. Stir, cover and steam it for 2-3 minutes or until the spinach is slightly wilted. Sprinkle it with the lemon juice. Nutritional Information Per Serving (% based upon daily values): Calories 205, Total Fat: 9g, 13%; Saturated Fat: 3g, 13%; Cholesterol: 180mg, 60%; Sodium: 325mg, 13.5%; Total Carbohydrate: 7g, 2.5%; Dietary Fiber: 1g, 3%; Sugar: 1g; Protein: 24g Nutrition with side dish(es): Calories 441, Total Fat: 15g, 19%; Saturated Fat: 4g, 15%; Cholesterol: 180mg, 60%; Sodium: 680mg, 28%; Total Carbohydrate: 46g, 15%; Dietary Fiber: 8g, 30%; Sugar: 2g; Protein: 32g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 12 Copyright 2015 The Six O'Clock Scramble page 4 / 8
5 Scrambalaya (Cajun Jambalaya with Smoked Ham) Prep: 25 minutes Cook: 20 minutes Total: 45 minutes # of Servings: 8 Serving Size: 1 1/2 cups My friend and colleague Jeanne Rossomme used to live in New Orleans, where she learned to make this zesty jambalaya. She calls it Poor Man s Jambalaya because it s not as meaty as other versions. (In 2005 she famously made and sold 80 batches of this delicious meal to raise money for victims of Hurricane Katrina.) Serve it with roasted asparagus. 2 Tbsp. extra virgin olive oil 12 oz. smoked ham, turkey kielbasa or vegetarian sausage (use wheat/gluten-free if needed), diced into 1/4-inch pieces 3-4 bay leaves 1/2-1 tsp. black pepper, to taste (it will make it a little spicy) 1 tsp. dry mustard 1/2 tsp. ground cumin Ingredients for side dish - Roasted Asparagus 1 bunch asparagus, ends trimmed 1 Tbsp. extra virgin olive oil 1/2 tsp. dried thyme 1 medium yellow onion, chopped 3-4 stalks celery, chopped (about 1 1/2 cups) 1 green bell pepper, chopped 2 cups white rice, uncooked 32 oz. reduced-sodium chicken or vegetable broth 1/4 tsp. kosher salt 1/8 tsp. black pepper In a large stockpot, heat the oil over medium-high heat. Add the ham or sausage and cook it for about 5 minutes until it is nicely browned. (If you have picky eaters, remove some of the ham/sausage to serve to them before proceeding with the recipe.) Add the remaining ingredients except the rice and broth, and sauté it for about 10 more minutes until the vegetables soften, stirring occasionally. Add the rice and stir it frequently for about 3 minutes to coat it. Add the broth and simmer it, uncovered, for about 20 minutes until the rice is tender to the bite, stirring occasionally and making sure to scrape the bottom of the pot so the rice doesn t stick. (Meanwhile, prepare the asparagus, if you are serving it.) Turn off the heat, cover the pot and let the flavors meld until you are ready to dig in. Remove the bay leaves before serving. You can make this up to 2 days in advance, or freeze it for up to 3 months. Slow Cooker Directions: Rub the inside of a slow cooker with the oil, then place all remaining ingredients in the slow cooker. Cook on high for 2 hours, then check the rice for done-ness. If the rice is not completely tender, cook for another 30 minutes. Alternatively, after rubbing the sides with oil, place all remaining ingredients except the rice in the slow cooker and cook on low for 4 hours. Add the rice and cook 1 1/2 hours more, checking for done-ness as above. (If substituting brown rice for white, increase cooking time by 30 minutes.) (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Dice the ham and refrigerate, combine the dry seasonings, chop the onion, celery and bell pepper, or fully prepare and refrigerate or freeze the dish. Flavor Booster: Use 1 tsp. black pepper and serve it with hot pepper sauce, such as Tabasco. Tip: If you re inspired, you can get really creative with the meat you put into jambalaya. In addition to ham, some people incorporate chicken, shrimp, crawfish or even alligator (!) into this dish. Serve with Roasted Asparagus Toss the asparagus spears with the oil, salt and pepper. Roast them on a baking sheet in a single layer at 450 degrees until they are tender and starting to brown, minutes. For a delicious alternative, top the asparagus with fresh lemon juice and grated Parmesan cheese after removing it from the oven. Nutritional Information Per Serving (% based upon daily values): Calories 300, Total Fat: 9g, 14%; Saturated Fat: 3g, 13%; Cholesterol: 25mg, 8%; Sodium: 420mg, 18%; Total Carbohydrate: 42g, 14%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 13g Nutrition with side dish(es): Calories 353, Total Fat: 13g, 19.5%; Saturated Fat: 4g, 16%; Cholesterol: 25mg, 8%; Sodium: 565mg, 24%; Total Carbohydrate: 47g, 15.5%; Dietary Fiber: 4g, 13.5%; Sugar: 4g; Protein: 16g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 10 Copyright 2015 The Six O'Clock Scramble page 5 / 8
6 Ravioli with Parsley Pesto Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/2 cups I was a little skeptical when Scramble member Robyn Muncy suggested I make her pesto recipe using more parsley than basil, and walnuts instead of pine nuts. But, suspecting that she has excellent taste, I plunged ahead and the results were wonderful. Serve it with roasted carrots and with sliced peaches or nectarines for dessert. 20 oz. reduced fat cheese ravioli 1 3/4 cups fresh flat-leaf parsley, tightly packed 1/4 cup fresh basil, tightly packed + a handful of sliced basil for serving 1/2 cup walnuts 3/4 cup shredded Parmesan cheese Ingredients for side dish - Roasted Carrots 1 lb. baby carrots or large carrots, chopped if using large carrots 1 Tbsp. extra virgin olive oil 1/4 tsp. kosher salt Ingredients for side dish - Peaches or Nectarines 4-8 peaches or nectarines, sliced 1 tsp. minced garlic, (about 2 cloves) 1/4 tsp. salt 1/4 tsp. black pepper 2/3 cup extra virgin olive oil 2 tomatoes, chopped 1/8 tsp. black pepper 1/8 tsp. ground ginger (optional) (Start the carrots first, if you are serving them.) Cook the ravioli according to package directions and drain it. Meanwhile, in a food processor or blender, coarsely chop the parsley, 1/4 cup basil, walnuts, Parmesan cheese, garlic, salt and pepper. Then, slowly add the oil and continue to process the pesto until it is well combined. In a serving bowl, gently toss the warm ravioli with one cup of the pesto, reserving the remaining pesto for future use (keeping it in the fridge for up to a week or scooped into an ice cube tray in the freezer for 3 months). Top the ravioli with the tomatoes and a handful of fresh basil. Serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Cook the ravioli and store it tossed with a little oil to prevent sticking, shred the cheese if necessary and refrigerate, peel the garlic, chop the tomatoes, prepare the pesto and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Add 1/4 tsp. red pepper flakes to the blender with the pesto ingredients. Tip: If you have overripe tomatoes, don't throw them away! You can use them to create tomato soup, tomato juice and more. Look here: for more suggestions and details. Serve with Roasted Carrots Preheat the oven to 450 degrees. In a roasting pan, toss the carrots with the oil, salt, pepper and ginger (optional). Roast the carrots until they are lightly browned, minutes, tossing once. To make them in a slow cooker, toss the carrots with the spices and cook on low for 6-8 hours or high for 3-4 hours. Serve with Peaches or Nectarines Slice the peaches or nectarines before serving. Nutritional Information Per Serving (% based upon daily values): Calories 254, Total Fat: 11g, 16%; Saturated Fat: 5g, 24%; Cholesterol: 47mg, 16%; Sodium: 325mg, 13.5%; Total Carbohydrate: 28g, 9.5%; Dietary Fiber: 2g, 5.5%; Sugar: 3g; Protein: 14g Nutrition with side dish(es): Calories 400, Total Fat: 17g, 25%; Saturated Fat: 8g, 36%; Cholesterol: 47mg, 16%; Sodium: 548mg, 22.5%; Total Carbohydrate: 53g, 17.5%; Dietary Fiber: 9g, 28.5%; Sugar: 20g; Protein: 17g Weight Watcher Points: 7 - Weight Watcher Points(+Sides): 11 Copyright 2015 The Six O'Clock Scramble page 6 / 8
7 Super Foods Salad with Cilantro-Avocado Dressing Prep + Cook: 30 minutes # of Servings: 4 Serving Size: about 1 3/4 cups Believe it or not, this recipe was inspired by a salad I purchased at LAX airport. I was looking for something really healthy after a week of indulgence (not easy at an airport) and found a super foods salad that looked relatively appealing. It was, but I felt I could make it better in my own kitchen. This salad tastes not only super nourishing but is also bursting with flavor--so much so that we scraped the salad bowl clean. Scramble recipe tester Debbie Falkow said, The textures were great together, and I loved the creaminess of the dressing. Each bite had a different mix of flavors and crunch. Serve it with multigrain tortilla chips (we like the ones made by Food Should Taste Good). 1/2 cup quinoa 6 oz. frozen shelled edamame, edamame (1 cup) (make the whole 12 oz. package if you want a healthy snack tomorrow, and measure out 1 cup of cooked edamame to use in the salad) 1 1/4 tsp. salt 1/4 cup extra virgin olive oil 1/2 lemon, juice only, about 2 Tbsp., plus additional for serving 2 Tbsp. orange juice, preferably fresh, or use pomegranate juice 1 avocado, use ¼ in the dressing and dice the remaining ¾ 1/8 cup fresh cilantro, coarsely chopped, or use parsley 1 clove garlic, peeled and halved 1 head (6 oz.) Boston, butter or bibb lettuce, or use chopped kale, baby arugula or spring mix 1/2 orange bell pepper, cored and diced 2 Tbsp. unsalted sunflower seeds, or use pecans or pistachios or nuts of your choice Ingredients for side dish - Multigrain Tortilla Chips 4 oz. multigrain tortilla chips (like the ones made by Food Should Taste Good), (we like the ones made by Food Should Taste Good) Cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat. Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water, adding 1 tsp. of salt to the water to flavor the beans. In a small food processor or blender or using an immersion blender, puree the oil, lemon juice and orange juice, 1/4 avocado, cilantro, 1/4 tsp. salt, and garlic. In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve it immediately. Do Ahead or Delegate: Cook the quinoa and the edamame, juice the lemon, juice the orange if using fresh, chop the cilantro, peel the garlic, prepare the dressing and refrigerate, core and dice the bell pepper. Flavor Booster: Add 4 tsp. of dried cranberries, 1/4 cup pomegranate seeds or a diced orange, use the kale or baby arugula for the greens. Tip: "Super Foods is a term to define a category of foods that are dense in nutrients, vitamins and minerals and have been found to be very beneficial for health and well-being. Check out this list of super foods ( and try to find ways to incorporate them into your meals and snacks as often as possible. Serve with Multigrain Tortilla Chips Serve with the chips on the side. Nutritional Information Per Serving (% based upon daily values): Calories 355, Total Fat: 25g, 38.5%; Saturated Fat: 4g, 16.5%; Cholesterol: 0mg, 0%; Sodium: 159mg, 6.5%; Total Carbohydrate: 26g, 8.5%; Dietary Fiber: 7g, 26.5%; Sugar: 2g; Protein: 13g Nutrition with side dish(es): Calories 495, Total Fat: 31g, 48.5%; Saturated Fat: 5g, 19.5%; Cholesterol: 0mg, 0%; Sodium: 239mg, 9.5%; Total Carbohydrate: 44g, 14.5%; Dietary Fiber: 9g, 34.5%; Sugar: 3g; Protein: 15g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 13 Copyright 2015 The Six O'Clock Scramble page 7 / 8
8 Powered by TCPDF ( GROCERY LIST Staples 1 Tbsp. butter (2) 1 Tbsp. butter or margarine (1S) 6 Tbsp. + 15/16 cup extra virgin olive oil (2) (2S) (3) (3S) (4) (4S) (5) 3 Tbsp. sesame oil (1) (1S) Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (1) (1S) 1 1/2 tsp. hot pepper sauce (such as Tabasco) (1) 3 tsp. + 1 Tbsp tsp. minced garlic (1) (1S) (2) (2S) (4) 1/4 cup panko or traditional bread crumbs (use wheat/gluten-free if needed) (2) Spices * 2 tsp. salt (optional) (1S) (2) (4) (5) 1/2 tsp. kosher salt (3S) (4S) 3-4 bay leaves (3) 1/2 tsp. dried thyme (3) 5/8 tsp. + 1/2-1 tsp. black pepper (2) (3) (3S) (4) (4S) Meat and Fish 3 lbs. skinless bone-in dark meat chicken, such as drumsticks, thighs and/or wings (1) 1 lb. large shrimp, peeled and deveined (preferably US or Canadian farmed or wild shrimp) (2) Refrigerated/Frozen Section 3/4 cup shredded Parmesan cheese (4) * 2 Tbsp. grated Parmesan cheese (optional) (2) 2 Tbsp. orange juice (5) Produce 1 lb. baby carrots or large carrots (4S) * 2 scallions (optional) (1) 1 medium yellow onion (3) 1/2 orange bell pepper (5) 1 green bell pepper (3) 3-4 stalk celery (3) 2 tomatoes (4) 1 cup cherry tomatoes (2) 1 head (6 oz.) Boston, butter or bibb lettuce (5) 9-12 oz. baby spinach (2S) 1 clove garlic (5) Shelved Items 2 cups white rice (3) 1-2 cup white or quick-cooking brown rice (2S) 1/2 cup quinoa (5) 4 oz. multigrain tortilla chips (like the ones made by Food Should Taste Good) (5S) 32 oz. reduced-sodium chicken or vegetable broth (3) 1/3 cup hoisin sauce (1) 1/2 tsp. Chinese Five Spice powder or ground cloves (1) * 1/8 tsp. ground ginger (optional) (4S) 1/2 tsp. ground cumin (3) 1 tsp. dry mustard (3) 1 Tbsp. toasted sesame seeds (1) 12 oz. smoked ham, turkey kielbasa or vegetarian sausage (use wheat/gluten-free if needed) (3) 20 oz. reduced fat cheese ravioli (4) 6 oz. frozen shelled edamame (5) 1 Tbsp. fresh ginger (1) 1/4 cup fresh basil (4) 1/8 cup fresh cilantro (5) 3 Tbsp /4 cups fresh flat-leaf parsley (2) (4) 1 lb. broccoli (1S) 1 bunch asparagus (3S) 4-6 ears corn (1S) 1 avocado (5) 3/4 lemon (2S) (5) * 1/4 lime (optional) (1S) 4-8 peaches or nectarines (4S) 3 Tbsp. rice vinegar (1) 1-2 Tbsp. dried currants or dried cranberries (2S) 1-2 Tbsp. pine nuts (2S) 1/2 cup walnuts (4) 2 Tbsp. unsalted sunflower seeds (5) The above ingredients will make (1) = Grilled Sesame Chicken, (1Sa) = Grilled Corn on the Cob, (1Sb) = Sesame Stir-Fried Broccoli, (2) = Garlic Crusted Shrimp with Cherry Tomatoes, (2Sa) = Mediterranean Rice, (2Sb) = Lemony-Garlic Spinach, (3) = Scrambalaya (Cajun Jambalaya with Smoked Ham), (3S) = Roasted Asparagus, (4) = Ravioli with Parsley Pesto, (4Sa) = Roasted Carrots, (4Sb) = Peaches or Nectarines, (5) = Super Foods Salad with Cilantro-Avocado Dressing, (5S) = Multigrain Tortilla Chips, * - Includes ingredients that are optional. Copyright 2015 The Six O'Clock Scramble page 8 / 8
Goddess Chicken with Artichokes and Sundried Tomatoes
Goddess Chicken with Artichokes and Sundried Tomatoes Prep: 10 minutes Cook: 30 minutes Total: 40 minutes # of Servings: 8 Anyone who s ever tried Annie s Naturals Goddess dressing (it has a creamy tahini-lemon
More information2 Tbsp. fresh mint leaves, chopped 1/2 Asian pear, diced
Sizzling Korean Beef Marinate Time: 10 minutes Prep: 20 minutes Cook: 10 minutes Total: 40 minutes # of Servings: 6 Serving Size: 6 My son Solomon emphatically declared this 'Delicious!' and my daughter
More informationPrep: 10 minutes Cook: 40 minutes Total: 50 minutes # of Servings: 5
Baked Mexi-Chicken Prep: 10 minutes Cook: 40 minutes Total: 50 minutes # of Servings: 5 This recipe, suggested by Scramble member Terri Nath of Grinnell, Iowa, is ridiculously easy to put together and
More informationRosemary Lemon Pork Chops with Yogurt-Feta Sauce
Rosemary Lemon Pork Chops with Yogurt-Feta Sauce Prep + Cook: 30 minutes # of Servings: 4 These grilled chops have a light Greek flavor that we really enjoy. Scramble recipe tester Bobbi Woods said, It
More informationThai Herb Grilled Chicken
Thai Herb Grilled Chicken Marinate Time: 30 minutes Prep: 15 minutes Cook: 15 minutes Total: 60 minutes # of Servings: 6 The fresh herbs on my deck are still growing strong. I use them to boost the flavor
More informationCelebrating our Independence with a Red, White and Blueberry Salad (plus a call for political or civic action in this contentious election season)
Celebrating our Independence with a Red, White and Blueberry Salad (plus a call for political or civic action in this contentious election season) On July 4th, in addition to lighting up the grill, going
More informationA mealplan thatfits your family s taste and needs!
A mealplan thatfits your family s taste and needs! Thai Herb Grilled Chicken Marinate Time: 30 minutes Prep: 15 minutes Cook: 15 minutes Total: 60 minutes # of Servings: 6 As soon as the warm weather arrives.
More informationCrispy Oven-Fried Corn Flake Chicken
Crispy Oven-Fried Corn Flake Chicken Marinate Time: 2 hours Prep: 15 minutes Cook: 40 minutes Total: 2 hours and 55 minutes # of Servings: 6 Your family is going to love this oven-fried chicken! The meat
More informationA mealplan thatfits your family s taste and needs!
A mealplan thatfits your family s taste and needs! Grilled Mexican Flank Steak Marinate Time: 30 minutes Prep + Cook: 20 minutes # of Servings: 6 Flank steak is an inexpensive cut of meat that takes well
More informationPurple Pancakes (Gluten-Free Blueberry Banana Oatmeal Almond Pancakes)
Purple Pancakes (Gluten-Free Blueberry Banana Oatmeal Almond Pancakes) Is it possible to have gluten-free pancakes that will make you not only want seconds, but also make you want to eat them again? Indeed,
More informationSpiced Chicken with Maple Butter Glaze
Spiced Chicken with Maple Butter Glaze Prep + Cook: 30 minutes # of Servings: 6 This scrumptious chicken, adapted from a Weight Watchers recipe, has received raves from Scramble members. It cooks so quickly
More informationTired of Cooking? How about a Lazy Picnic Dinner?
Tired of Cooking? How about a Lazy Picnic Dinner? I just hate wasting food. It makes me so sad to see food that's been grown or manufactured, packaged, shipped, stocked on store shelves, and purchased
More informationVegetarian Plan 1 and Shopping List: From: and
Vegetarian Plan 1 and Shopping List: From: and Asian Let-Us Wraps Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 3 small wraps My family went wild for these savory, messy wraps! I made a
More informationCurried Chicken Salad with Grapes
Curried Chicken Salad with Grapes Marinate Time: 30 minutes Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/2 cups This fresh chicken salad has just the right combination of creaminess,
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationSlow Cooker Whole Chicken Noodle (or Farro) Soup
Slow Cooker Whole Chicken Noodle (or Farro) Soup Prep: 30 minutes Cook: 3 hours Total: 3 hours and 30 minutes # of Servings: 8 Serving Size: about 1 3/4 cups My hairdresser Christa Forgue told me she likes
More informationYucatan Chicken and Vegetable Salad
Yucatan Chicken and Vegetable Salad Marinate Time: 10 minutes Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 2 cups Recently I ve been incorporating pumpkin seeds into my Mexican cooking
More informationNew recipe categories No Added Sugar and Vegan
New recipe categories No Added Sugar and Vegan By popular request, you can now search for recipes that have no added sugar (no added sugar includes those with natural sugars like honey and maple syrup,
More informationLight and Healthy Lunches to Stay Energized in the Afternoons
Light and Healthy Lunches to Stay Energized in the Afternoons Whether we spend our days at home or in an office, few of us like to be weighed down by a heavy lunch, or go to too much trouble when we re
More informationWhat To Use If You Run Out Of Bread Crumbs (and how to make gluten-free bread crumbs)
What To Use If You Run Out Of Bread Crumbs (and how to make gluten-free bread crumbs) I m a longtime evangelist for keeping a well-stocked kitchen and immediately adding staples to our grocery list when
More informationVEGETARIAN MEALS. A Week of. *Get $10 OFF your Meal Planning Membership. Just use the promo code SWFV110 on checkout.
*Get $10 OFF your Meal Planning Membership. Just use the promo code SWFV110 on checkout. www.thescramble.com *Expires 8/31/2015 A Week of VEGETARIAN MEALS Grilled Portobello Mushroom Fajitas Marinate Time:
More information1 cup naturally sweetened applesauce (optional) Praeger's), sold frozen 1/2 cup nonfat or low fat sour cream (optional)
Baked Chicken Romano Prep: 20 minutes Cook: 30 minutes Total: 50 minutes # of Servings: 4 This juicy and flavorful chicken takes advantage of those garden fresh herbs if you have some, or use frozen herbs
More information1/8 tsp. black pepper, or to taste 2 Tbsp. extra virgin olive oil
Lemony Greek Chicken Prep + Cook: 30 minutes # of Servings: 4 This flavorful stovetop chicken, inspired by a recipe from my friend Ginny Maycock, works for people of all ages. The onion topping can be
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationNoon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library
Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension
More informationFive for Fifty. A Week of Healthy Meals for Under $ The Six O'Clock Scramble LLC. All rights reserved.
Five for Fifty A Week of Healthy Meals for Under $50 www.thescramble.com 2014 The Six O'Clock Scramble LLC. All rights reserved. Five for Fifty: A week of Healthy Family Meals for Under $50 Often when
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationConversation Starter: Food Fouls
Conversation Starter: Food Fouls Is there anything lower than a person who picks the M&Ms or chocolate chips out of trail mix and leaves the rest behind for the next snacker? What about someone who eats
More informationOur Latest Snack Obsession: Celia s Sriracha Popcorn
Our Latest Snack Obsession: Celia s Sriracha Popcorn Our daughter Celia comes home ravenous every day after high school. While Solomon is pretty routinized when it comes to after school snacks (okay, he
More informationFRESH FROM THE GARDEN:
Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup
More informationHelp Your Diabetes: Menu & Recipes for Week 2
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationHelp Your Diabetes: Menu & Recipes for Week 20
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell
More informationHoney Mustard Chicken Fingers
Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or
More informationBlackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie
Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationOPTION 1 OPTION 2 OPTION 3
MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin
More informationSteak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos
VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger
More informationCooking Instructions. OPEN meal prep_ June 2017 (recipes follow)
Cooking Instructions. OPEN meal prep_ June 2017 (recipes follow) Curried Chicken and Brown Rice * heads up 1 ½ hour cooking time 1. Adjust rack to middle position and heat oven to 375 degrees. 2. Heat
More informationPLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org
PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationQuick Spicy Party Cashews They Make a Great Healthy Snack, too!
Quick Spicy Party Cashews They Make a Great Healthy Snack, too! The more I learn about the immunity-boosting power of herbs, spices and nuts the more I like to include them in my meals and snacks. These
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationBarramundi and Lemon Butter
Barramundi and Lemon Butter Serves: 4 Prep Time: 10 Cook Time: 10 4 Australis Barramundi fillets 2 tsp. olive or canola oil 2 Tbsp. butter 1 clove garlic, minced 3 Tbsp. fresh or bottled lemon juice 5
More informationCLASSIC February 8th MENU
CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationBreakfast Breakfast Tortilla Wrap Salad Cucumber Salad. Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce
Breakfast Breakfast Tortilla Wrap Salad Cucumber Salad Dinner Entrée Grilled Halibut with Rosemary and Tomato-Basil Sauce Side Dishes Carrots and Zucchini with Basil Sautéed Spinach with Mushrooms Dessert
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More information%FMJDJPVT %*"#&5&4 3&$*1&4
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
More information15 MINUTES OR LESS Dinner Recipes: By Aviva Goldfarb, Founder of the Six O Clock Scramble, online family dinner planning service
15 MINUTES OR LESS Dinner Recipes: 1. Mediterranean 7-Layer Dinner Dip 2. Quick Tilapia with Lemon, Garlic and Capers 3. Panzanella (Italian Bread Salad with Salami) 4. Chicken (or Chicken-Less) Tortilla
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationMilanesa (Crispy Breaded Turkey Cutlets)
Milanesa (Crispy Breaded Turkey Cutlets) Prep + Cook: 25 minutes # of Servings: 4 Long ago, I spent a summer working in Buenos Aires, Argentina, where I fell in love with all things Argentinean - especially
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice
HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked
More informationDo You Ask For a Doggie Bag? An Easy Way to Reduce Food Waste
Do You Ask For a Doggie Bag? An Easy Way to Reduce Food Waste Have you ever been in this situation? You re out at a great restaurant with friends and you re sharing a bunch of small plates. You ordered
More informationSalads, Vegetables, and Desserts
Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. Season
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationClear Change TM. Category. Recipes
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationcitrus herb-roasted turkey & port gravy
citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or
More informationDiabetic Spinach and Cheese Omelets
Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper
More informationCLASSIC April 10, 2015
CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationNew Year, New You. 9 Recipes for Under 400 Calories & less than $4
New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationrecipe of the month roasted root vegetable with walnut pesto serves: 10; 1 cup portions ingredients - vegetables ingredients - pesto directions
December 2015 roasted root vegetable with walnut pesto serves: 10; 1 cup portions nutrition - per serving (1 cup): calories: 130 total fat: 4 g saturated fat: 1 g cholesterol: 2 mg sodium: 275 mg total
More informationHEART-HEALTHY WALNUT RECIPES
HEART-HEALTHY WALNUT RECIPES WALNUTS for more than 25 years & published research has been investigating how eating walnuts affects various heart-health 1 biomarkers and risk markers including, but not
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationPRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each
MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in
More informationHerbs: From Garden to Kitchen
Herbs: From Garden to Kitchen Seasoning Classifications: Spices- roots, bark, buds, berries or fruits of aromatic plants usually grown in the tropics Herbs- leaves of plants grown in the temperate zone
More informationMeals for Groups: Recipe Book
Meals for Groups: Recipe Book Community Learning Network July 2016 By Haela Booth-Howe & Hilary Douglas The goal of this ebooklet is to provide easy-to-make recipes for groups both small and large. Most
More informationMake-ahead breakfast idea: Banana Oatmeal Breakfast Bars are plenty sweet with no added sugar.
Makeahead breakfast idea: Banana Oatmeal Breakfast Bars are plenty sweet with no added sugar. As some of you know, I ve been on a mission to get most of the added sugars out of my family s diet, and I
More informationMediterranean. Recipe Collection
Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
More information7 Ingredient Skinny Egg Roll Bowl
Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually
More information7 Days Of Recipe & Meals Inspiration!
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationHeart Healthy For 2 Sample Plan
Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)
More informationPlain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water
FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea
More informationHEALTHY GRILLING GUIDE
HEALTHY GRILLING GUIDE Our oncology nutritionists have compiled some of their favorite summer grilling recipes from Mass General s Be Fit healthy eating program and other trusted sources. Enjoy! STRAWBERRY
More informationRecipes for Healthy Living
Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationFive delicious heart-healthy recipes
Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide
More informationFlourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationShopping List WEEK 09
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
More informationBEEF STEW SHEPHERD S PIE
MAKE FRESH DINNERS - DECEMBER 2016 BEEF STEW SHEPHERD S PIE Calories 340; Fat 10g; Saturated Fat 5g; Carbohydrates 40g; Fiber 5g; Protein 24g; Cholesterol 60mg; Sodium 570mg Grocery List WILDTREE PRODUCTS
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationRecharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationDelicious. Fish Dinners
Delicious Fish Dinners Looking to lower your blood pressure? Maybe you re trying to reduce pain and inflammation from arthritis. Perhaps you want to alleviate the symptoms of depression or bipolar disorder.
More information