2 Grilled Chicken Breast Salad 1 cup lettuce 1 grilled chicken breast 1/4 cup croutons 1 tablespoon grated parmesan cheese Directions: 1. Mix lettuce, chicken and parmesan cheese 2. Toss lightly with dressing 3. Top with croutons Yields: 1 serving, Calories: 400
3 Seafood Stuffed Eggplant 6 medium eggplants 1 pound small shrimp 1 pound white lump crabmeat 4 each green bell peppers 4 medium sweet onions 1/2 cup Italian Parsley 3 cloves garlic 1/2 cup celery sea salt and pepper to taste bread crumbs paprika extra virgin olive oil Makes calories each Boil eggplants till soft; then dig out the meat. Save eggplant shells. Spray a large nonstick skillet with cooking oil spray. Sauté bell peppers, onion, celery and garlic together until limp. Add eggplant meat. Let smother on medium heat until most of the water is cooked out, and then add shrimp. Cook for another 20 minutes, then place mixture in a large mixing bowl and fold in crab meat and parsley. Let cook slightly and add enough bread crumbs to be firm enough to stuff shells. Sprinkle each stuffed shell with more crumbs and paprika and drizzle with a very small amount of extra virgin olive oil. Bake until browned on top in 350 degree oven.
4 1 pound red snapper fillets (optional: cut into 3 inch cubes or strips) 2 teaspoons powdered rosemary ½ teaspoon black pepper Two fresh lemons (peeled and finely diced) ¼ cup fresh parsley Baked Red Snapper Sprinkle fish generously with rosemary and black pepper. Arrange in a nonstick baking pan. Bake at 325 for minutes or until fish flakes easily when tested with a fork. Remove to serving plate. Cover with lemons. Sprinkle with parsley calories each.
5 Quick Chicken Curry 1/2 head cauliflower 1 yellow onion 2 small cans of water chestnuts ½ bunch cilantro, chopped 3 chicken breasts (cut in large cubes) 1 bottle of Trader Joe s yellow curry sauce 1 teaspoon curry powder 1 teaspoon sea salt 2 teaspoons olive oil Water Small hot pepper, chopped (if desired) Steam cauliflower until tender, drain and set aside. Sauté onions (add hot pepper if desired) in olive oil until translucent. Remove onions and brown the chicken in the same frying pan. It is better to cook over low heat for 10 minutes and then increase heat until brown. In a large pot combine cauliflower, cooked onions, chicken, water chestnuts, cilantro, yellow curry sauce, curry powder and salt. Add 1/4 cup of water (or more until the curry reaches your desired consistency) and simmer for 10 minutes. Serves 310 calories per serving. This may be eaten over brown rice if desired.
6 Barbeque Roasted Salmon calories Preheat oven to 400 degrees. Coat a shallow baking dish with cooking spray. In a small bowl, whisk together orange juice, lemon juice, brown sugar, chili powder, lemon zest, cumin, salt and cayenne. Using tong, add salmon fillets to the prepared pan. Pour the orange juice mixture over the salmon and turn to coat both sides. Roast for 15 minutes, until a fork can easily be inserted into the salmon.
7 Chicken Kebabs Cooking spray 2 pounds boneless, skinless chicken breasts, sliced crosswise into ½ thick slices 8-12 scallions Wooden picks ¼ cup reduced sodium soy sauce 1 tablespoon honey 2 teaspoons dark sesame oil 1 teaspoon grated fresh ginger or ground ginger ¼ teaspoon garlic powder calories each ¼ teaspoons sesame seeds to garnish Coat an outdoor grill or stove top grill pan with cooking spray and preheat to medium-high. Lay out 3 chicken strips, about 1/2 apart. Place a scallion crosswise over the center of the chicken pieces. Then wrap chicken over by securing with 1 toothpick. Repeat process until you have used a pound of chicken. Season and grill the remaining 1 pound chicken breasts for another meal later in the week. In a small bowl, whisk together soy sauce, honey, sesame oil, ginger and garlic powder. Reserve half a cup of the marinade to use as a sauce. Brush the remaining marinade all over the chicken scallion skewers. Grill kebabs 5-7 minutes turning occasionally until the chicken is cooked through. Garnish the reserved dipping sauce with sesame seeds and serve alongside skewers.
8 Hot and Sour Soup 1 (.75 oz) package dried shitake mushrooms (coarsely chopped) 6 cups chicken stock 1 8oz can bamboo shoots (drained and cut into very thin strips) ¼ cup unseasoned rice vinegar 3 tablespoon reduced sodium soy sauce 1 tablespoon sesame oil 1 tablespoon grated fresh ginger ½ tablespoon chili garlic sauce 1 teaspoon sugar 1 ½ tbsp cornstarch mixed with ¼ cup water 1 (10.5 oz) package Azumaya firm tofu (cut into strips 1 egg, beaten Sliced green onion Makes 8 90 calories each Cover mushrooms with hot water; let stand for 10 minutes. Combine mushrooms, stock, bamboo shoots, vinegar, soy sauce, sesame oil, ginger, chili garlic sauce and sugar in a large pot. Bring to a boil; reduce heat and simmer for 15 minutes. Stir in cornstarch mixture; cook, stirring constantly, for about 3 minutes or until slightly thickened. Add tofu and cook until heated through. While stirring soup, slowly pour in egg; cook for 1 minute more. Season to taste with salt. Garnish with sliced green onions
9 Crab Cakes Nonstick cooking spray 1 egg, lightly beaten 2 teaspoons Dijon mustard 1 teaspoon Worcestershire sauce 1 tablespoon fresh lemon juice Dash of hot sauce 1/2 tsp crab boil seasoning (recommended: Old Bay) 1/2 cup finely chopped red bell pepper 1 scallion, including green top, finely chopped 1 pound lump crabmeat, picked over for cartilage 3/4 cup dry bread crumbs 1/4 teaspoon sea salt Makes 8 crab 380 calories per serving. Freshly ground black pepper Preheat the oven to 400 degrees F. Coat a baking sheet with nonstick cooking spray. In a medium bowl mix together the egg, mustard, Worcestershire sauce, lemon juice, Old Bay seasoning and hot sauce. Stir in the bell pepper and scallion. Gently fold in the crab, 1/4 cup of the bread crumbs and salt and pepper to taste. Put the remaining bread crumbs in a shallow dish. Divide the crab mixture into 8 mounds. Shape 1 mound into a round and coat in bread crumbs. Transfer to the prepared baking sheet and flatten the crab cake to form a patty about 1-inch high. Repeat to form the remaining crab cakes. Bake until golden on the bottom, about 10 minutes. Gently flip the crab cakes and cook until the second side is golden, 5 to 10 minutes longer.
10 Black Eyed Peas 1 cup dried black eyed peas 1 / 8 cup vegetable oil 2 onions 1 tsp finely chopped fresh ginger root 1 garlic clove 1 tsp chili powder 1 ½ teaspoon sea salt 1 ½ teaspoon coriander 1 ½ teaspoon ground cumin 2/3 cup water 2 fresh red chilies, cut into strips ½ bunch cilantro (chopped) 1 tsp lemon juice Rinse the black eyed peas under cold running water, then soak in a bowl of water overnight. Place the black eyed peas in a pot of water and bring to a boil, then cook over low heat for 30 minutes. Drain the beans thoroughly and reserve. Heat the oil in a separate pan. Add the onions and cook until golden brown. Add the ginger, garlic, chili powder, salt, ground coriander and ground cumin and stir fry the mixture for 3-5 minutes. Add the water to the pan. Then cover and cook until all of the water is completely evaporated. Add the boiled black eyed peas, red chilies and cilantro, and stir to blend together. Stir fry the bean mixture for 3-5 minutes. Transfer the black eyed peas to a serving dish and drizzle with lemon juice. May be served hot or cold. Serves 210 calories per serving.
11 Citrus Grilled Shrimp over Greens 1 pound large raw shrimp, peeled and deveined (leave tail on for presentation) 1/3 cup orange juice 1 tablespoon lime juice 2 teaspoons olive oil 2 teaspoons Dijon mustard 1/2 tsp finely grated lime zest from 1 lime, reserve lime 1/2 teaspoon sea salt 1/4 teaspoon ground black pepper Metal or wooden skewers 2 teaspoons fresh thyme leaves 2 teaspoons chopped fresh chives 6 cups mixed lettuces (any combination of romaine, Bibb, endive, or baby greens) 1 cup halved cherry tomatoes Makes calories per serving. Coat an outdoor grill or stove-top grill pan with cooking spray and preheat to medium-high. Skewer shrimp on metal or wooden skewers or place in a grilling basket. Set aside. Zest lime, then slice in half and place on grill. In a small bowl, whisk together orange juice, lime juice, oil, mustard, lime zest, salt, and black pepper. Remove 3 tablespoons of citrus mixture and brush all over shrimp (reserve remaining mixture to use as a vinaigrette for the greens). Grill shrimp 3 minutes on 1 side. Flip and cook 1 to 3 more minutes, until shrimp are bright pink and cooked through. Add thyme and chives to reserved citrus mixture. Arrange lettuce on individual plates. Top lettuce with tomatoes and grilled shrimp. Spoon reserved citrus vinaigrette over top, squeeze juice from grilled lime and serve.
12 Grilled Snapper with Pesto 1 ½ cup packed fresh basil leaves 1 ½ cups packed fresh cilantro ¼ cup packed fresh mint leaves ¼ cup olive oil 3 tablespoons lime juice 3 cloves garlic (chopped) 1 tablespoon sugar ½ teaspoon sea salt 4 (6oz) snapper or grouper fillets Black pepper For the pesto, combine basil, cilantro, mint, lime juice, garlic, sugar and salt in food processor or blender; process until smooth. Spread about ½ teaspoon of pesto on each side of fillets. Sprinkle both sides with pepper to taste. Arrange fish on a baking pan (coated with a nonstick cooking spray) and broil 2-3 inches from heat, 3-4 minutes per side. Serve with remaining pesto. Garnish with lime wedges if desired. Makes calories each
13 12 oz broccoli (cut into 3 inch pieces) 1 tablespoon sesame oil ½ tsp sesame seeds Pam Cooking Spray Broccoli with Sesame Spray wok with Pam and stir fry broccoli. Stir often, and fry for about 3 minutes. Remove from wok and add sesame oil and sesame seeds. Serves 190 calories per serving.
14 Vegetable and Turkey Fajitas ¾ lbs turkey breast (skinless) ½ tablespoon olive oil 1 tablespoon lemon juice 1 garlic clove (crushed) ½ teaspoon chili powder Pam Cooking Spray 1 small eggplant 1 medium zucchini 1 medium yellow pepper 1 medium onion 8 7 fat free tortillas Low fat salsa Low fat sour cream In a large bowl, mix ½ tablespoon olive oil, lemon juice, crushed garlic and chili powder together. Cut the turkey breast into thin strips ¾ wide. Add to the bowl and stir until all sides are coated. Set aside in the refrigerator to marinate. Meanwhile, top and tail the eggplant and zucchini, de seed the pepper, halve and peel the onion. Cut all vegetables into thin strips ½ wide. Preheat oven and pre-warm 2 oven proof serving dishes. Heat a wok over low heat; spray wok with the Pam Cooking Spray; when smoking, add the vegetables (with great care). Stir fry for 5 minutes, or until the vegetable softens and turns brown around the edges. Remove from wok and transfer to oven proof dish and in oven to keep warm. Wrap the tortillas and place in the oven to warm. Spray wok again with the cooking spray, add the turkey and stir fry for 3-4 minutes (or until brown on the outside and white on the inside). Once cooked, remove from wok and transfer to oven proof serving dish. Remove tortillas. These fajitas are best served ready to wrap with each person taking 1/8 of the vegetables and the turkey, a large teaspoon of salsa and small teaspoon of sour cream per tortilla. 2 per serving, makes calories each.
15 Tortilla Bites 4 8-inch fat free tortillas (cut into quarters) 1 medium onion (grated) 1 can(16 oz) black beans (drained) 1 jar (8 oz) chunky salsa Fat free sour cream Chopped fresh cilantro Preheat the oven 350 degrees. Spray 16 muffin cups with nonstick cooking spray. Fit one tortilla quarter in to each muffin cup. Layer the onion, the black beans, and salsa in the prepared muffin cups. Bake for 8-10 minutes or until heated through. Garnish with sour cream and cilantro. Serve immediately. Makes 56 calories each.
16 Roasted Vegetable Stew Chop all vegetables into bite sized pieces. Toss with olive oil and garlic. Spread vegetables in a 13 x 9 x 2 glass baking dish. Broil 4-6 inches from heat for minutes or until roasted, stirring often to prevent any burning. Mix together vegetables, tomatoes, rice and vegetable broth in a saucepan. Heat to a boil, cover and simmer minutes or until all the vegetables are cooked. Place in a serving dish. Garnish with parsley. Makes calories per serving. 5 small parsnips or potatoes 1 large onion 1 large red pepper ½ cup carrots, chopped 1 small zucchini ¼ pound sliced mushrooms ½ cup brown rice or lentils 2 cloves garlic (finely chopped) 2 tablespoons (extra virgin olive oil) 2 cans Italian stewed tomatoes 1 can vegetable broth 2 tablespoons fresh parsley
17 thecleansingauthority.com Vegetarian ChilI Yields calories per serving. Heat pan and spray with cooking spray. Add chopped onions, celery, garlic, and chilies. Sauté until onions are translucent (about 6 minutes). Add tomatoes, with 1 cup reserved juice, tomato paste, peppers, cumin, salt, and cayenne. Simmer and cook 30 minutes on low heat, thinning with reserved juices as needed. Add zucchini, mushrooms and all beans; cook an additional 45 minutes on low heat. Ladle into bowls. Add grated cheddar cheese and onions as toppings, or serve over rice. Pam Cooking Spray 2 large onions, diced 4 large garlic cloves, finely chopped 2 jalapeño chilies with seeds, minced 2 (28 oz.) cans diced tomatoes, drained (reserve juice) 1/2 cup tomato paste 2 green peppers, diced 1 red pepper, diced 2 large celery stalks, diced 1 tablespoon ground cumin 3/4 teaspoon sea salt 1/2 teaspoon cayenne pepper 2 (15 oz.) cans pinto beans, drained 2 (15 oz.) black beans, drained 2 (15 oz.) can kidney beans, drained 1 (15 oz.) can garbanzo beans, drained 2 cups fresh mushrooms, chopped 2 small zucchini, diced Grated cheddar cheese Green onions, chopped
18 Creole Flounder 2 pounds flounder or other mild flavored fish fillets 2 medium tomatoes, chopped (1 1/2 cups) 1 small green bell pepper, chopped (1/2 cup) 1/3 cup lemon juice 2 teaspoons extra virgin olive oil 1 teaspoon sea salt 2 teaspoons instant minced onion 1 teaspoon dried basil leaves 1/4 teaspoon coarsely ground black pepper 4 drops red Cholula pepper sauce Preheat oven to 500 degrees. Spray a 13 x 9 baking dish with cooking oil spray. Cut fish into 8 serving pieces and place in baking dish. Mix remaining ingredients and spoon over fish. Bake uncovered 5 to 8 minutes or until fish flakes when tined with a fork calories each.
19 Curry Tuna and Apple Salad 1 6-oz. can albacore tuna in water, drained and flaked ½ apple, diced ½ cup celery, diced ½ cup chopped Vidalia onion ¼ cup raisins ¼ cup chopped walnuts or slivered almonds 1 tbsp. Mayonnaise 1 tsp. Purified water ½ tsp. lemon juice 1 tsp. curry powder, mild or medium Mix mayo, lemon juice, water and curry powder. Add apples and toss to coat (the lemon juice keeps the apples from turning brown). Add tuna, raisins, celery and onion. Sir well and serve on lettuce. Makes calories each.
20 Chipotle Chicken Salad 1 rotisserie chicken 1 red or yellow bell pepper, chopped 1/2 large red onion, diced 2 green onions, white and light green parts, thinly sliced on the bias 1/4 cup chopped fresh cilantro 1/2 cup mayonnaise 1/4 cup canned chipotles in adobo sauce, puréed or finely chopped, (whatever desired taste) 1 tablespoon fresh lime juice 1/2 teaspoon sea salt Pinch ground black pepper Serves 4 to calories per serving Pull chicken meat into shreds with your fingers, discarding skin and bones. You should have about 4 cups of chicken. Combine chicken, bell pepper, red onion, green onion and cilantro in a large bowl. Stir mayonnaise, chipotles, lime juice, salt and pepper together in a small bowl. Combine with chicken and vegetables. Taste and adjust seasoning, adding additional chopped chipotles if desired. Chill until ready to serve
ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
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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
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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
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%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#
NOTES & TIPS: Roasts are easier to carve if allowed to set 15-20 minutes after removing from oven. Because meat continues to cook after removal from oven, it should be removed when thermometer registers
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1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
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VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
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Italian Chicken 100 grams of chicken handful of fresh tomatos basil oregano 1/4 cup of onion 1/4 cup of spinach fresh garlic salt and pepper I cut up the chicken and put it in the pan and add tomatos only
Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon
HealthyHalal Recipes issue 01 We ve choosen a selection of our favourite recipes, all of which are healthy and easy to prepare Enjoy! Fattoush Salad 4 Lamb Tagine with Dates 6 Chicken Shawarma with Pitta
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