Saturday, 30 April 2011

Roasted Cauliflower and Garlic

Roasted Cauliflower and Garlic 
1 large head cauliflower
3 tbsp crushed garlic
Salt & pepper
3 tbsp olive oil
1/3 C parm cheese
crushed red pepper flakes
Juice from one lemon

Cut the cauliflower into florets.  Place in a large ziploc bag with the oil, red pepper flakes, garlic, lemon juice and salt and pepper.  Put in the fridge for at least an hour.

Heat oven to 450.  Grease a large cookie sheet and lay out cauliflower mixture evenly over it.  Put in the oven and roast 10 mins, stir, and roast for 10 more mins.  Sprinkle parm over the cauliflower and roast again for about 5 mins, or until it starts to turn golden brown.

Nutritional info:
Calories: 118
Carbs: 8.6g
Protein: 4.7g
 Fiber: 3.6g

Monday, 25 April 2011

BBQ Chicken Salad Sandwiches

I found this recipe and thought it seemed like a good choice for the Beasts dinner tonight.  He took one bite and looked at me and nodded.  Meaning its a new instant fav.  Phew!  I couldnt taste it to see if it was good or not so I was holding my breath.  I wont be afraid to make this one again!

BBQ Chicken Salad Sandwiches 
3 Boneless chicken breasts
2 tbsp Italian seasoning
4 celery stalks finely chopped
1 green & 1 yellow pepper diced
1/2 C bbq sauce
2 tbsp light mayo
Cayenne pepper to tast
12 slices multigrain or rye bread

It was pouring rain this evening so I didnt actually bbq the chicken.  I mixed the seasoning and bbq sauce together and poured it over the chicken and baked it at 350 until it wasnt pink.   Then I broiled it for another few mins to make it a little more crisp.
Cut up the peppers and celery and put in a mixing bowl.  Once chicken is done and cooled down dice it into small pieces and mix it with the peppers and celery.  Mix in mayo and if needed a little more bbq sauce til you like the texture.
Toast the bread, put the mixture between 2 slices and enjoy your sandwich!

This recipe makes 6 servings.

Nutritional info:
Calories: 347
Fat: 6.6g
Carbs: 48.6g
Fiber: 7 g
Protein: 25.2g

Friday, 22 April 2011

Stuffed Zucchini boats

I made this recipe up with stuff I had left over in my fridge.  End result?  Damn tasty!!

Stuffed Zucchini Boats
2 large zucchini
1/4 C low fat plain yogurt
1/4 C red onion diced
1 med tomato diced
1/4 C red pepper diced
1 clove garlic crushed
3 Tablespoons herb feta
Salt, pepper,  and other spices

Cut zucchini in half and hollow out the center and add to mixing bowl.  Take the skin and place on a baking sheet. (I only used the center from 3 of the sides and it was enough)
Take all the other ingredients and mix them with the zucchini in the mixing bowl.  Fill the empty shells and bake at 375 for about 35 mins or until zucchini is soft.  I sprinkled mine with a little cheese. 

Each side has 102.5 Calories so its perfect for a side dish :)

Tuesday, 19 April 2011

Crustless Veggie Quiche

With this recipe feel free to add or remove extra veggies that you may enjoy more.  

Crustless Veggie Quiche
1 C sliced fresh mushrooms
1.5 C chopped broccoli
1/2 red onion
1 or 2 diced garlic
1 C milk
3 eggs
1 Cup shredded cheese
2 pieces of bread, toasted and cut into small chunks
seasonings you like :)
1/4 cup red pepper

Fry the first 4 ingredients until broccoli is soft.
Put cut up toasted bread in a greased baking dish (9x9)
Add the veggie mixture to the baking dish.
In a bowl mix the eggs, milk, cheese and seasonings until blended.
Pour over the veggie mixture.
Top with red pepper.
Bake at 400 for 30 mins or until center is firm.

Nutritional info:
Cals: 189
Protein: 11.8g
Fat: 12.1g
Carbs: 8.9g
Fiber: 1g

Sunday, 17 April 2011

Beet Salad

Beet Salad
2 large beets, (cut off stems)
1 C carrots, peeled and cooked
1 tbsp cilantro or parsley
1tbsp diced red onion
2 tbsp light mayo
Salt and Pepper

Cook beets in water til soft, peel and cut into small chunks. Cook carrots and cut into small chunks.  Combine all and mix in bowl, chill and serve :)

Nutritional info:
Calories: 49
Fat: 2.4g
Fiber: 1.5g
Protein: .8g

Friday, 15 April 2011

Avocado Papaya Salad

I made this for dinner, then mixed it with salad greens for lunch the next day.  My breath was bad :)

2 Tbsp thinly sliced red onion
2 Tbsp lime juice
2 med Avocados diced
2 C diced papaya
2 Tbsp fresh cilantro - chopped
salt + pepper

Mix all in a bowl and toss with lime juice.

Nutritional info:
Cals: 112.5
Fat: 8.4g
Carb: 10.3g
Fiber: 5.9g
Protein: 2g

Tuesday, 12 April 2011

Basil, Parsley, Garlic Chicken

Made this for the Beast who is now trying to eat healthy as well.  I googled a few recipes and this one was perfect because I already had all the stuff to make it.  He said it was good.  I cant confirm.  However I can confirm I made a jerk red snapper sunday night, I was so proud of myself, we ate it with a nice spinach salad, the whole reason I bought it was to do a blog on it and after we were done I realized I forgot to take pics.  Damn me :)

4 chicken breasts
1 tablespoon basil
1 tablespoon parsley
Salt & Pepper
4 thinly sliced garlic cloves
1/2 teaspoon crushed red pepper flakes
2 sliced tomatoes 

Heat oven to 350.
Coat baking dish with cooking spray.
Sprinkles spices over chicken on both sides.
Cook for 25 mins then place the sliced tomatoes
over the chicken and bake for another 15 mins or
until its done :)

Nutritional info:
Calories per serving: 150
Fat: 3.1
Protein: 25.6
Carbs: 4.1

Monday, 11 April 2011

Southwestern Sweet Potato Soup

My good friend Catherine has made this soup for me a few times and I thought I would give it a shot tonight as I have a runny nose and needed something to warm me up.  Sweet potatoes are great for curing congestion of the nose and lungs as well as relieving asthma.  They also sooth the stomach and intestines and promotes a healthy digestive tract.  They are rich in dietary fiber, vitamins C, B2, E, and B7.  So heres the recipe:

1 tbsp olive oil
1/2 C chopped onion
2 C peeled and diced sweet potatoes
1 C peeled and diced baking potato
4 C veg or chicken stock
1 C fresh or frozen corn kernals
1 red pepper roasted
1 jalapeno seeded and chopped
1/4 C parsley, green onion or coriander.

In large pot heat oil and mix in onion until soft. (3-4 min)
Add sweet potatoes and potatoes and cook for 2 - 3 min.
Add stock, bring to a boil and cook until soft. (10-15 min)
In a blender puree the mixture until smooth, return it to the pot.
Add in corn, red pepper and jalapeno and cook for another 3-4 mins.
Serve garnished with parsley.

This is so simple and one of the best soups Ive made.  You can choose your heat by adding more jalapeno or not adding any at all.
Calories: 147
Protein: 5.5g
Fat: 3.7g
Carbs: 24g
Fiber: 2.8g

Saturday, 9 April 2011

Moroccan Chickpea Soup

This soup is easy, low cal and packed with protein.  Would be good served with naan bread or something to dip in it. 

1 tbsp olive oil
1 med onion, chopped
2 celery stocks chopped
2 tsp ground cumin
3 cups hot veggie stock
1 can stewed tomatoes * option is to blend them first
1 can chick peas - rinsed
3/4Cup broad beans
zest from lemon and juice from 1/2 lemon
Cilantro or parsley
- I added 2 handfuls of spinach instead of the broad beans because I couldn't find them in the store. Also I added 2 large carrots.

1.  Heat oil in large pot, fry onion, celery and carrot until soft.  Add cumin and fry for another min.
2. Turn up the heat, add stock, tomatoes and chick peas.  Simmer for about 10 min.  Throw in Broad beans and lemon juice, cook for 2 more min.  Season to taste then top with cilantro.

Calories per serving - 148.  Protein - 9g.  Carbs - 17g.  Fat - 5g.  Fiber - 6g

Tuesday, 5 April 2011

Fresh Asparagus Soup

  Move over double stuffed oreos, sour keys and mint chocolate ice cream.  Have I got news for you! First off, who enjoys the after math of pms or prego binging?  If you do your sick and this article is not for you.  All that junk may feel good at the time but thats about it.  How about trying something healthy that actually benefits your body?
  Asparagus has many health benefits but here are some you probably didn't know.  This low Cal veggie is packed full of vitamin A, C and K.  It also contains potassium, folic acid, fiber, niacin, calcium and magnesium. 
  Pregnant or planning on getting prego? Did you know the high level of folic acid and calcium are important in reducing birth defects and helping maintain a healthy weight in a fetus. 
  PMS? The diurectic effect can relieve swelling and bloating.  The magnesium also relieves irritability, fatigue and depression.  Also asparagus can work as a mild laxative.  So here is a great, easy, healthy recipe for you to try next time your feeling bitchy and bloated:

Fresh Asparagus Soup:
1 pound fresh asparagus
3/4 C onion
1/2 cup vegetable broth
1 tablespoon butter
2 tablespoons all-purpose flour
1 teaspoon salt
1 pinch ground black pepper
1 1/4 cups vegetable broth
1 cup soy milk
1/2 cup yogurt
1 teaspoon lemon juice
1/4 cup grated Parmesan cheese

  1. Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
  2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
  3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
  4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.  
  5. This soup is rather sweet so I added hot sauce :) 

 Nutritional Value:
Calories: 134  Fat: 5.7  Protein: 7.7  Carbs:  14.9 Fiber: 3.2

Sunday, 3 April 2011

Black Bean CousCous salad

The Beast asked me what couscous was because he heard it was healthy.  Ive never had it before so I found this recipe and tried it.

Makes 4 servings.

3/4 C veggie stock or water
3/4 C whole-wheat couscous
1/2 C no salt added canned or frozen corn
1/2 C diced green pepper
1/4 C diced tomato
1 C Canned black beans, rinsed
1/4 C chopped green onion
1 TBSP finely diced cilantro (I used WAY more)
juice of 1 lime or lemon
1 TSP Cumin
Black pepper to taste

In small pot bring veggie stock to boil.  Add in couscous, remove from heat and let sit with lid on for 5 min.  Fluff with fork and then put in mixing bowl.

Add the rest of the ingredients and toss.  Let chill in fridge for 1 hr .  Great to bring to lunch the next day.  If I wasn't dieting I would add feta to this dish.

1 cup = 256 Calories, 10g protein, 4g fat, 47g carbs.

Saturday, 2 April 2011

BlueBerry Vinaigrette

I just got a new recipe book from a great friend of mine. I skimmed through it to see what I could make as a side dish for dinner tonight.  I found this recipe and seeing that I have pounds (litterly) of blueberrys in my freezer I thought this was a good choice:

Blueberry Vinaigrette

1/2 Cup fresh or frozen (and thawed) blueberrys
1/3 Cup liquid honey
1/4 Cup Balsamic Vinegar
2 Tablespoons Water
2 Tablespoons Veg oil (or olive oil)

Add all in a blender until blended.  Serve.  Enjoy.  :)

Calories Per serving: 69
Fat: 2.7
Carbs: 11.9
Protein: 0.1