Shrimp Stir Fry
Heat oil in a large nonstick pan over medium-high heat. Combine ginger, soy sauce, vinegar, sugar and garlic in a separate bowl. Add vegetables to the pan and stir-fry two minutes or until tender. Add shrimp and stir-fry three minutes or until done. Add soy sauce mixture, and cook one minute. Sprinkle with sesame seeds and serve with brown rice.
Korean Pork Chops
Trim any fat from the pork chops and place in a shallow baking dish or quart-size plastic bag. Add the next five ingredients and marinate up to six hours. Grill until done or broil four minutes on each side.
Turkey/Cottage Cheese/Brown Rice Burrito
Spray a pan with cooking spray and cook the ground turkey until done. Add ½ cup salsa to the turkey when it is almost cooked through. To make your burrito, spoon a portion of ground turkey on a whole-wheat tortilla. Top with ¼ cup brown rice and ¼ cup fat-free cottage cheese. Add diced tomatoes and a tablespoon of shredded cheese.
Marinated Flank Steak
Put steak in a quart-sized zip lock bag, and add marinade ingredients. Shake well to mix. Refrigerate and marinate from one hour to overnight. Turn occasionally. When ready to cook, remove from bag and discard marinade. Grill or broil until cooked to your liking. Remove from heat and let stand for 10 minutes before slicing thinly across the grain. Serve with cooked brown rice and steamed vegetables. Save any leftover steak for lunch; layer steak slices over a spinach salad with sliced vegetables of your choice.
Hoisin Pork and Vegetable Stir Fry
Combine 1 tablespoon soy sauce and pork. Set aside. Combine remaining 1 tablespoon soy sauce, chicken broth, hoisin, cornstarch and honey in another bowl. Heat 1 tablespoon sesame oil in a nonstick pan over medium-high heat. Add pork mixture to pan and cook three minutes or until brown. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in vegetables, ginger and garlic, stir fry 30 seconds. Return pork mixture to the pan; stir in the broth mixture. Simmer two minutes or until thick, stirring occasionally. Remove from heat and serve over brown rice.
Mexicali Black Bean Turkey Chili
Spray a large pot with cooking spray, add onion and garlic and cook over medium-high heat until onion is translucent. Add turkey and cook until done. Add black beans, tomatoes and spices and simmer for 30 minutes.
Combine first eight ingredients in a small bowl, stirring well. Pour ¼ cup of the mixture into a large zip-lock plastic bag. Add fish to the bag. Seal and let stand five minutes. Add oil to the remaining juice mixture and stir. Heat a large non-stick pan over medium-high heat. Coat pan with cooking spray. Remove fish from bag. Remember to discard the marinade that was in the bag. Add fish to pan and cook four minutes on each side or until done. Put 1 ½ cups spinach on each of four plates. Divide fish evenly among servings. Top each serving with 1 tablespoon juice mixture.
Season chicken with salt and pepper (or any other spices of your choice). Thread chicken, peppers, onion and mushrooms (alternating between each) on to each skewer. Grill or broil until done. Serve on top of a bed of cooked brown rice or with a baked sweet potato.
“Healthy” Fried Rice
Spray a non-stick pan with cooking spray, add chicken breast and cook on medium-high heat until done. Remove chicken breast from pan. Spray pan with more cooking spray, add vegetables and cook until crisp tender. Remove vegetables from pan. Spray pan with more cooking spray and add eggs. Cook until lightly scrambled. Return chicken and vegetables to pan, mix with eggs and add cooked brown rice. Stir in soy sauce and hoisin sauce and serve.
Moroccan Crusted Beef Filet
To make the spice simply grind all the ingredients together in a clean coffee grinder and toast in a dry, hot skillet until the fragrances are released. Do not burn. Most retail stores sell a variety of ready-made spice mixes so don’t be over-whelmed thinking you have to use the Moroccan spice mix for this recipe. Use whatever you prefer and remember to clean your coffee grinder very well.
Coat the beef filets with your chosen spice mix and brown each side in a hot oiled pan. Cook to desired temperature (medium rare, 8-10 minutes; medium, 10-12 minutes; well done, 12-15 minutes). Serve with Roast Garlic Sweet Potatoes and steamed broccoli.
If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!
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What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare – it’s ready in 10 minutes. Serve this as a healthy side dish or a light meal.
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Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.
Bacon & Mustard Spiked Green Beans
Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!
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Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.