Confetti Rice and Bean Salad (Chipotle)

Instead of paying $8 at Chipotle, try this!

INGREDIENTS:

Salad:
3 cups cooked rice, cooled to room temperature (see note)
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 1/2 cups frozen corn, thawed
4 green onions, white and green parts thinly sliced
1 red pepper, seeded, cored and diced
1/4 cup minced fresh cilantro

Dressing:
1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 tablespoon sugar
1 garlic clove, minced
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon black pepper


DIRECTIONS:
In a large bowl, combine all of the salad ingredients and toss. In a small bowl, whisk together the dressing ingredients and pour over the salad. Toss to coat. Chill the salad for at least 2 hours before serving to let the flavors blend.

Recipe Source: Mel's kitchen adapted slightly from Dawn P., mother to my neighbor with the amazing garden

Southwestern Stuffed Peppers

Olive Oil ( I used Tahitian lime olive oil)
1/2 lb lean ground turkey breast
1 cup chopped onions
1 heaping tbsp taco seasoning
2 cups of cooked rice
3-4 organic bell peppers, halved and seeded
1 can of black beans, drained & rinsed
½ cup of organic frozen corn
1 (15 -16 ounce) jar of salsa
Shredded Cheddar Cheese

   Toppings:
fresh cilantro
sour cream
sliced avocado


Pre heat the oven to 400 degrees. Lightly coat the peppers with olive oil and roast in a baking dish about 20-25 minutes just until cooked thru.

Remove the peppers from the oven and allow to cool until you can handle them.

*Note: make sure you cook your turkey ahead of time that way you do not have to worry about it later. Also, I sauteed the onions until cooked thru, I then added in my cooked rice, black beans and corn.

In a bowl add the taco seasoning, cooked ground turkey, chopped onions, black beans, corn and rice.

Add in the jar of salsa and mix well.

Spoon the turkey mixture into each half of the bell peppers and place back into the baking dish.

Cook the peppers for another 15-20 minutes or until the peppers are cooked all the way thru.

Before removing from the oven sprinkle the tops of each pepper with shredded cheddar cheese.
Place back into the oven just until the cheese has melted.

Remove from the oven and top with fresh cilantro, avocado slices and/or sour cream before serving.

from Simply Love Food

Salmon Patties with Sautéed Squash & Zucchini

INGREDIENTS:1 medium yellow onion, half diced and half thinly sliced, divided
1 6-oz can salmon packed in water, without bones or skin, drained
2 egg whites, whisked
1 tsp Dijon mustard
1/2 cup whole-wheat bread crumbs
1 medium carrot, peeled and grated
2 tbsp fresh cilantro, minced, divided
Olive oil cooking spray
2 medium yellow squash, thinly sliced, or 12 baby patty pan squash, cut in half
1 medium zucchini, thinly sliced
Sea salt and fresh ground black pepper, to taste
Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. 

Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. 

Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. 

Remove patties from pan and set aside.

Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. 

Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) 

Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.

Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.


Nutrients per serving (1 patty and 3/4 cup vegetables): Calories: 210, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 30 g, Fiber: 6 g, Sugars: 6 g, Protein: 16 g, Sodium: 340 mg, Cholesterol: 25 mg

These salmon patties taste delicious all by themselves, but you can also dress them up with a simple fruit sauce. Combine 1/4 cup no-sugar-added fruit preserves (strawberry or raspberry works best) with 1/4 cup water. Cook preserves in a small saucepan over medium heat, stirring until thickened and warm. Remove from heat and drizzle over patties.

from http://www.cleaneatingmag.com/

Mediterranean Pasta with Sun-dried Tomatoes

Yield: 5 servings | Serving Size: 1 cup Calories: 318 | Total Fat: 13g 

Saturated Fat: 1g | Trans Fat: 0g Cholesterol: 4mg | Sodium: 389mg Carbohydrates: 41g | Dietary Fiber: 6g Sugars: 5g | Protein: 11g


Ingredients5 cups cooked whole-grain penne pasta, cook until al dente
2 tablespoons extra virgin olive oil, divided
2 garlic cloves, minced  
3/4 cup sun-dried tomatoes packed in olive oil, coarsely chopped
1/2 teaspoon black pepper
Salt to taste
1/2 teaspoon crushed red pepper flakes
1/2 cup pine nuts
2 cups baby spinach
1 cup fat-free feta cheese


Directions
Cook penne according to package directions. 

Add 1 tablespoon extra virgin olive oil to a large skillet, and saute garlic over medium-low heat until fragrant, about 1 minute. 

Add to skillet the sun-dried tomatoes, black pepper, salt, and red pepper flakes, and continue to saute 5 minutes or until tomatoes are soft. 

Add cooked penne and remaining tablespoon of oil; toss to coat, cover, and cook on low an additional 2 minutes. 

Add pine nuts and baby spinach, toss to combine. Turn off heat, cover and allow spinach to slightly wilt, about 2 minutes.

Sprinkle on feta cheese and serve.

Original recipe found here
This recipe can be found in the cookbook, Skinny Ms. Superfoods...check it out here

clean eating meatloaf

1 lb. ground turkey

1 cup onion diced
¾ cup Ian's Natural Panko Breadcrumbs (or instant rolled-oats)
½ cup carrots, grated or diced
¼ cup shredded zucchini (optional)
1 egg, whisked
2 tsp. dried Italian seasoning, divided
1/8 tsp. cayenne pepper
1 6oz. can tomato paste
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tbl brown sugar/agave



Preheat oven to 350 degrees.

Combine turkey, onion, breadcrumbs (or oatmeal), carrots, zucchini, eggs, 1 tsp. Italian seasoning& cayenne pepper.

Place in 9-inch loaf pan. In another bowl mix tomato paste, vinegar, garlic, 1 tsp. Italian seasoning& agave/brown sugar.

Spread tomato paste over meatloaf. Bake for 45-50 min. ENJOY!

http://gocfit.com/2011/03/

Makes 6 slices.
Nutritional information per slice
Calories: 215
Protein: 19g
Fat: 7 g
Carbs: 17g

Baked Pesto Whitefish

INGREDIENTS
4 Fillets Whitefish or Tilapia
1/4 cup Basil Pesto Sauce
1/2 cup Chopped Tomato

DIRECTIONS
1. Place fish in shallow baking dish.
2. Spoon pesto sauce over each fillet.
3. Bake at 425 for 10-12 minutes or until fish flakes easily with fork.
4. Sprinkle with tomato; serve with lemon wedges, if desired.

Try serving with a simple tossed salad served with Kraft special collection greek vinaigrette and hot cooked Minute rice.

Greek or Mediterranean-Style Whitefish: Omit tomato. Mix pesto with 1/4 cup chopped black olives and 1/4 cup finely chopped red onion. Continue as directed.

Grilled Pork with Garlic Oil and a Little Salad

Chopped salad is a colorful accompaniment to this lean and lovely dish. Fold the leftovers into a whole grain wrap for a quick and easy lunch. Pork tenderloin, an especially lean cut with less than 5 grams of fat per serving, also provides 62 percent of the daily value for thiamin, a B vitamin that helps cells convert carbohydrates into energy.

Serves: Prep: 2hr 20min Cook: 20min Total: 2hr 40min
INGREDIENTS

PORK:
1/4 cup garlic-infused oil
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 pound pork tenderloin, trimmed

SALAD:
1 red bell pepper, coarsely chopped
1/2 hothouse cucumber, chopped
3 scallions, thinly sliced
1/4 cup 1/4 cup chopped fresh parsley


DIRECTIONSTo prepare the pork: Combine the oil, lemon juice, oregano, salt, and black pepper in a small bowl. Coat the pork with 2 tablespoons of the mixture and marinate in the refrigerator for 1 to 2 hours.
To prepare the salad: Combine the bell pepper, cucumber, scallions, and parsley with the remaining oil mixture in a medium bowl. Cover and refrigerate until ready to serve.
Preheat a barbecue grill to medium-hot. Add the pork and brush with its marinade. Grill, turning 2 or 3 times, for 20 minutes or until nicely browned and an instant-read thermometer inserted in the center registers 155°F. Remove from the grill and let stand for 10 minutes.
Carve the pork into slices and serve with the salad.


NUTRITIONAL FACTS PER SERVING
CALORIES 219.6 CAL
FAT 11.2 G
SATURATED FAT 2.4 G
SODIUM 364.1 MG
CARBOHYDRATES 4.5 G
TOTAL SUGARS 2 G
DIETARY FIBER 1.4 G
PROTEIN 24.7 G

from The Flat Belly Diet Cookbook

Baked Chicken Parmesan

Why fry chicken cutlets when you can enjoy an even tastier version by baking them in the oven? To make your own whole wheat bread crumbs, set out a slice of whole wheat bread in the morning. Later in the day, break it into pieces and give it a whirl in the food processor. One slice will make approximately half a cup of crumbs.

Serves: Prep: 10min Cook: 20min Total: 30minINGREDIENTS
1 egg
1 tablespoon water
1/2 cup pine nuts, finely chopped
1/4 cup whole wheat bread crumbs
1/2 teaspoon italian seasoning
4 chicken cutlets (about 3 ounces each)
2 cups prepared marinara sauce
1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)


DIRECTIONS
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Arrange on the prepared baking sheet and coat with cooking spray.

3. Bake for 10 minutes. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.


NUTRITIONAL FACTS PER SERVING
CALORIES 335.4 CAL
FAT 18.3 G
SATURATED FAT 3.1 G
SODIUM 689.5 MG
CARBOHYDRATES 15.9 G
TOTAL SUGARS 1.3 G
DIETARY FIBER 3.1 G
PROTEIN 29.3 G

from The Flat Belly Diet Cookbook

Sesame Chicken with Snow Peas

Serves: Prep: 15min | Cook: 20min | Total: 35min

Ingredients
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 tablespoons reducedsodium soy sauce, divided
4 teaspoons cornstarch, divided
1/2 cup reduced-sodium chicken broth
1/4 cup freshly squeezed orange juice
1 tablespoon canola oil, divided
3 cloves garlic, minced
1 onion, chopped
1 orange bell pepper, sliced
3/4 cup snow peas, cut crosswise into thirds
1 can (8 ounces) sliced water chestnuts, drained and chopped
1/2 cup walnuts, coarsely chopped
1 teaspoon sesame oil

Directions
1. Combine the chicken, 1 tablespoon of the soy sauce, and 2 teaspoons of the cornstarch in a bowl. Combine the broth, orange juice, and remaining 1 tablespoon soy sauce and 2 teaspoons cornstarch in a separate bowl. Set aside.
2. Heat 2 teaspoons of the canola oil in a large nonstick skillet or wok over mediumhigh heat. Add the chicken and cook, stirring often, for 4 to 5 minutes or until cooked through. Transfer to a plate and set aside.
3. Add the remaining 1 teaspoon canola oil to the skillet. Add the garlic and cook for 15 seconds. Stir in the onion and pepper and cook for 1 to 2 minutes longer or until the vegetables just begin to soften. Stir in the snow peas and water chestnuts and cook for 1 to 2 minutes longer or until the snow peas are bright green. Add the walnuts and sesame oil and cook for 1 minute longer.
4. Stir in the reserved chicken and broth mixture. Cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.

Nutritional Facts per serving

CALORIES 355.9 CAL
FAT 16.2 G
SATURATED FAT 1.8 G
CHOLESTEROL 65.8 MG
SODIUM 360.5 MG
CARBOHYDRATES 22.6 G

TOTAL SUGARS 6.1 G
DIETARY FIBER 5.6 G
PROTEIN 31.8 G

From the Flat Belly Diet Cookbook

Chickpea Curry with Cashews

INGREDIENTS

1 tablespoon cornstarch
1 cup low-sodium vegetable broth, divided
2 teaspoons canola oil
1/2 onion, chopped
2 teaspoons curry powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can (15 ounces) no-saltadded chickpeas, rinsed and drained
1/2 cup unsalted cashews, coarsely chopped
1/4 cup chopped fresh cilantro
4 tablespoons fat-free greek-style yogurt


DIRECTIONS
Whisk the cornstarch in a small bowl with enough of the broth to dissolve. Set aside.
Combine the oil, onion, curry powder, salt, and pepper in a large skillet over medium heat. Cover and cook, stirring occasionally, for 5 minutes or until the onion is softened.
Add the remaining broth to the pan along with the reserved cornstarch mixture. Cook, whisking constantly, until thickened. Add the chickpeas and cashews. Simmer for 5 minutes for the flavors to blend. Stir in the cilantro. Serve with a dollop of the yogurt.






From The Flat Belly Diet Cookbook

ROASTED SWEET POTATO AND SPINACH SALAD

Servings: 6 x 1 cup
Prep time: 20 minutes
Cooking time: 20-25 minutes

Sweet potatoes are big on taste and offer low-glycemic-index healthy carbs to boot. Their sweetness, combined with the heat of the cayenne and the sourness of the vinaigrette makes a perfectly balanced flavor.


SALAD INGREDIENTS:
2 sweet potatoes, peeled and diced into ½-inch cubes (about 4 cups / 960 ml)

1 red pepper, seeded and cut into 1-inch pieces

3 tsp extra virgin olive oil, divided

¼ tsp ground cumin

Pinch cayenne pepper

¼ tsp sea salt

⅛ tsp freshly ground black pepper

4 cups baby spinach, lightly packed



VINAIGRETTE INGREDIENTS:
2 tsp white balsamic vinegar

1 tsp fresh lemon juice

1 small clove garlic, finely grated

½ tsp ginger, finely grated

½ tsp honey

¼ tsp ml ground cumin

¼ tsp ml sea salt

⅛ tsp freshly ground black pepper

1 Tbsp extra virgin olive oil



METHOD :
1. Preheat oven to 450°F / 230°C.

2. Place sweet potato and red pepper on two baking sheets in a single layer. Drizzle 2 tsp olive oil over potatoes and 1 tsp olive oil over red pepper, and sprinkle salt and pepper over top of both. Sprinkle cumin and cayenne over top of potatoes. Place in oven and roast for 20 to 25 minutes, stirring once or twice, until soft and caramelized.

3. In a small bowl, whisk together all vinaigrette ingredients except olive oil. Drizzle in olive oil while whisking again.

4. Place spinach in a large serving bowl. Add roasted sweet potato and red pepper. Drizzle vinaigrette over top and toss to combine. Divide among six plates and serve.



NUTRITIONAL VALUE PER SERVING:
Calories: 139 |

Calories from Fat: 22 |

Protein: 2 g |

Carbs: 26 g |

Total Fat: 3 g |

Saturated Fat: 0.5 g |

Trans Fat: 0 g |

Fiber: 0 g |

Sodium: 78 mg |

Cholesterol: 0 mg



Reno, Tosca (2011-05-17). The EAT-CLEAN DIET Cookbook 2

Salmon with Sun-Dried tomato Tapenade in Parchment

2 cloves garlic
1 cup fresh basil leaves
1/4 cup sun-dried tomatoes in olive oil, drained
1/4 cup pitted kalamata olives
zest of 1 lemon
2 Tbsp fresh lemon juice
1 tsp fresh thyme leaves
pinch sea salt
4 x 4oz wild salmon filets, skin and pin bones removed
freshly ground black pepper

1. Preheat oven to 400degrees

2. In a food processor, place garlic, basil, sun-dried tomatoes, olives, lemon zest and juice, thyme, salt and pepper. Pulse until mixture resembles a chunky paste. Scrape tapenade into a bowl and set aside.

3. Cut four 12 x 16-inch pieces of parchment. Season both sides of salmon with pepper. Place one filet on each piece of parchment, and spread 2 Tbsp tapenade on top of each piece of salmon. Bring long sides of parchment together, and fold down toward filet, leaving one inch between parchment and top of salmon. Then fold remaining two sides of parchment under fillet. Packet should be securely closed without being too tight.

4. Place salmon on a baking sheet and bake in oven until fish is opaque and very gently flakes apart, 12-14 minutes. Divide packets among four dinner plates and pull packets apart at table.

Servings: 4 x 4oz Salmon with 2 Tbsp Tapanade
Calories: 142
Protein 19g
Fat: 13g

Blackened Sole

1 tsp cracked black peppercorn
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 lb dover sole fillets
Eat-Clean cooking spray
1 lemon, cut into 4 wdges

1. In a spice, or clean coffee, grinder, place all ingredients up to and including cayenne pepper & grind to a fine powder. Transfer to a small bowl and set aside.

2. Heat a large cast iron skillet over medium0-high heat. Sprinkle rub evenly over both sides of sole fillets and gently pat and rub in until completely coated. Spray skillet with Eat-Clean cooking spray, and lay sole in skillet in a single layer, working in batches.
Cook 1-2 minutes on one side, then flip. (Sole is a delicate fish and will fall apart if not handled gently).
Cook 1 minute more and remove to a baking sheet.

3. Using a paper towel, wipe out skillet and return to heat. Spray with more Eat-Clean Cooking spray and add more sole fillets in a single layer to skillet and cook as before. Divide blackened sole among four plates and serve with lemon wedges.

Servings 4 x 4oz
Calories: 123
Protein: 20g
Fat: 1g

Jamaican Jerk Steak and Pineapple Lettuce Wraps

1 lb. beef flank steak, trimmed of excess fat
2 Tbsp jerk seasoning
1/2 red bell pepper, diced
1 cup diced pineapple
1/4 cup thinly sliced green onion
Eat-Clean cooking spray
1/2 head iceberg lettuce, separated into 8 large leaves

1. Spread half of Jerk Seasoning on each side of flank steak. Cover and refrigerate for at least and hour, up to 24 hours.

2. In a small bowl combine red bell pepper, pineapple and green onion. Cover and refrigerate until ready to use.

3. When you are ready to cook steak, remove it from the refrigerator and let sit at room temperature for 15 minutes. Heat a grill of grill pan to medium-high heat. Spray both sides of steak with Eat-Clean cooking spray and place on grill.
Cook to desired doneness: medium-rare = 4-5 minutes per side. 
Remove to a cutting board and let sit for 5 minutes.


4. Divide lettuce leaves among four plates, Thinly slice steak across grain and divide amond lettuce cups. Place 2 Tbsp of pineapple pepper mixture in each lettuce cup.


5. Roll lettuce around steak, pineapple, and pepper mixture to eat.




Servings 4 x 2 wraps
Calories: 240
Protein: 26g
Fat: 10g


                                                               

Sonoma Diet Salads [4 recipes]

Chicken Orange Salad

10 ounce mixed salad greens
8 ounces cooked chicken breast, sliced
1/3 cup bottled vinaigrette salad dressing
11 ounce can mandarin orange sections, drained
3 Tbsp sliced almonds, toasted

Calories: 230
---

Chicken Tossed Salad

3 skinless, boneless chicken breast halves (about 1.25lb total)
2 Tbsp EVOO
1/4 tsp garlic-pepper seasoning
8 cups mixed salad greens, torn
1 medium yellow or red bell pepper, cut into bite-sized strips
1 medium tomato, cut into wedges
1/2 cup bottled reduced-calorie berry or roasted garlic vinaigrette salad dressing
1/4 cup crumbled feta cheese (1 ounce)
1/4 cup whole wheat croutons (optional)

1. Brush chicken breasts with olive oil, sprinkle with garlic-pepper.
    Cook in a large nonstick skillet over medium heat for 8-10 minutes, turning once.
    Cut up the chicken into pieces, set aside

2. Combine salad greens, bell pepper and tomato in large serving bowl. Pour salad dressing over and toss.
    Top with chicken, feta, and, if desired, croutons.
----

Steak Salad

1/2 cup bottled red wine vinaigrette
1 Tbsp chopped fresh tarragon or 1/2 tsp dried
1/2 tsp ground black pepper
2 heads Boston lettuce
8 ounces lean cooked beef, cut into bite sized strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, thinly slices
1/4 cup crumbled blue cheese (1 ounce)
1/2 cup whole wheat croutons

1. For dressing, combine salad dressing, tarragon and pepper, set aside.
2. Line four dinner plates with lettuce leaves. Arrange beef, tomatoes, broccoli, and red onion on lettuce.
3. Sprinkle with blue cheese, drizzle with salad dressing, and top with croutons.

Calories: 292
----

Mediterranean Beef Salad with Lemon Vinaigrette

1 pound beef sirloin steak, cut 1 inch thick
salt and pepper
4 cups romaine, torn
1 small cucumber, sliced
1/2 of a small red onion, thinly sliced and separated into rings
1 cup halved cherry or grape tomatoes
1 cup cannellini beans (white kidney beans), rinsed and drained
1/2 cup crumbled feta cheese (2 ounces)
1 recipe lemon vinaigrette

1. Cook beef sirloin however you prefer. Thinly slice meat.
2. Divide torn romain among four dinner plates.
   Top with sliced meat, cucumber slices, red onion, tomatoes, cannellini beans, and feta cheese.
    Drizzle with Lemon Vinaigrette. If desired, garnish with parsley.

Calories: 370

Lemon Vinaigrette Dressing: (makes about 1/2 cup)

1/4 cup EVOO
1/2 tsp. shredded lemon peel
3 Tbsp lemon juice
1 Tbsp chopped fresh oregano
2 cloves garlic, minced (1 tsp minced garlic)

Combine all ingredients in a screw top jar & shake!
Season to taste with salt and pepper

The Flat Belly Diet - DINNER

California Turkey Salad = 408 calories
2c. mixed baby greens (15)
2T. light Balsamic Vinaigrette (45)
3oz. browned ground turkey (130)
2T. crumbled gorgonzola (50)
2T. walnuts (82)
1 small pear (86)

Chicken Caprese = 421
2oz. grilled chicken breast (60)
1/2 c. steamed rice (150)
- serve with salad-
1 plum tomatoe, sliced (12)
1oz Polly-O part-skim Mozzarella (70)
2 fresh basil leaves (0)
1 T. EVOO (124)
1T. balsamic vinegar (5)
cracked black pepper

Grilled Chicken Salad = 385
2c. mixed baby greens (15)
2T. balsamic vinegar (10)
1T. EVOO (119)
3oz. organic grilled chicken breast (30)
1/2 c. broccoli (20)
3/4c. shredded carrots (38)
1/4c. sliced red onion (23)
3/4 c. Cascadian Farm Organic Sweet Corn, thawed (70)
pepper, to taste

Mexicali Salad = 374
2 c. mixed baby greens
1/2 c. Amy's Organic Refried Beans with Green Chiles
3/4 c. Sweet corn
1/4 c. sliced red onion
1/4c. salsa
1/4 c. avocado

Pepperoni Pizza = 374
1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
13 slices LightLife Smart Deli Pepperoni (40)
2T. Shredded Italian Cheese blend (45)
- warm under broiler

Pineapple Ham Pizza - 429 

1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
1/4 c. drained pineapple bits
1/4 c. red bell peppers, chopped
2oz. uncured BlackForest Ham, chopped (50)
2T. crumbled gorgonzola
- warm under broiler

Pork with Szechuan Vegetables = 399
2c Cascadian Farm Organic Chinese Stir-Fry Vegetables (50)
1T. EVOO
Ground Szechuan Peppercorns
3oz pork tenderloin, sliced (115)
1/2 c brown rice (110)

Ricotta Calzone = 399 calories
1/4 c. nonfat ricotta cheese (50)
2 sundried tomatoes jarred in evoo, diced (20)
1T. evoo
1 tsp. minced garlic
4 fresh basil leaves, sliced
- stuff all of this into-
1 Thomas Multigrain Pita (140)
- warm under broiler until pita is golden and cheeses are bubbly
- serve with 1/2 c. Newman's Own Marinara Pasta Sauce (60) for dipping.

Salmon Steak Almondine = 384
4oz. grilled wild Alaskan salmon (215)
1 1/2 c. green beans, steamed
pepper
2T. sliced almonds

Turkey Quesadilla = 346
1 Laughing Cow Light Garlic & Herb Wedge (35), spread on
1 Thomas Whole Wheat Sahara warp (170)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/3 c. spinach leaves
2T. crumbed feta (40)
10 sliced large black olives
- fold over and heat on a nonstick pan over medium heat

Turkey Tacos = 424
1/4c. chopped red bell pepper, sauted
2T. sliced red onion, sauted
in 1 T. EVOO
3oz. ground turkey (130), browned
    spread evenly among:
3 6inch corn tortillas (135)
    top with:
2 T. chopped green onions
1/4c. shredded carrots

Wild Salmon Cashew Salad = 201
2 c. mixed baby greens (20)
1T. Dressing (45)
2oz. TJs canned wild Alaskan salmon (60)
2T. cashews (85)
2T. Red Onion (11)
1/2 Clementine (25)

The Flat Belly Diet - LUNCH

Crunchy Tuna Melt = 360 calories
1 slice Ezekiel 4:9 Sesame Sprouted Bread (80)
3oz. chunk light water-packed tuna (120)
2T. sunflower seeds (90)
1 slice provolone cheese (70)
- place under broiler to melt

Dijon Turkey Wrap = 400 calories
1 Thomas Whole Wheat Sahara wrap (170)
1 T. organic dijon mustard (0)
2T. pumpkin seeds (148)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/4c. sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)

Ham & Blue Cheese Salad = 384
2 cups mixed baby greens (15)
2 Tbsp. Annie's Natural Greek Goddess Dressing (90)
1/2 fresh plum tomato (6)
3 oz. Applegate Farms uncured Black Forest Ham, chopped (75)
2 Tbsp crumbled gorgonzola cheese (50)
2 Tbsp pumpkin seeds (148)

Mediterranean Wrap = 410
1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz turkey pastrami (60)
1/4 cup sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine lettuce leaves (3)
1 cup red grapes, on the side (60)

Muffuletta Wrap = 409

1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz Applegate Farms Antibiotic-free Maple Turkey (50)
1 slice Applegate Farms provolone cheese (70)
1/4 cup sliced red onion (23)
1/4 cup chopped celery
3 large lettuce leaves (3)

Nicoise Salad = 360
2 cups baby greens (15)
2 Tbsp Annie's Naturals Organic Dijon Mustard (0)
1 cup skin-on red potatoes, cubed, boiled, and chilled (100)
10 large black olives, sliced (50)
1/2 cup chopped green beans (15)
1/4 cup chopped celery
1/2 cup grape tomatoes, halved (15)
4 oz. chunk light water-packed tuna (160)

Pesto Ham & Cheese Sandwich = 409
1 Thomas 100% Whole Wheat English Muffin (120)
1T. pesto sauce (80)
4oz. Applegate Farms uncured BlackForest ham (100)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)
1 sliced provolone cheese (70)
1 c. grape tomatoes (30) or 3oz. baby carrots (30)

Picnic Lunch = 385
4 RyVita Dark Rye Crispbread crackers (140)
2 T. dijon mustard (0)
13 slices Lightlife Smart Deli Pepperoni (70)
10 large green olives (50)
1/2 c. baby carrots (25)
1/4 c. hummus (100)

Tuna Pita = 352
Half Thomas Multi-grain pita (70)
3oz. chunk light tuna in water (120)
2 diced sun-dried tomatoes jarred in EVOO (20)
2T. walnuts, chopped (82)
2T. crumbled feta cheese (60)

Turkey Cranberry Muffin = 357
1 Thomas 100% Whole Wheat English Muffin (120)
1 Laughing Cow Light Garlic & Herb Wedge (35)
3oz. Applegate Farms Honey Maple Turkey (75)
1T. dried cranberries (45)
2T. walnuts (82)

Waldorf Pita = 380
1 Thomas Multi-grain Pita (140)
2 wedges LaughingCow Light Swiss Original (70)
1/4c. chopped celery (5)
1 medium apple, sliced (80)
2T. walnuts, chopped (82)
3 large romaine leaves (3)

Sausage-crust Pizza [2 recipes]

Sausage Pizza recipe is ridiculously simple, thank you Heather Clark!

Ingredients:
- 1 lb sweet Italian turkey/chicken sausage
- Vegetable toppings (I use 1 sweet onion and 2 bell peppers, and a handful of kalamata olives)
- 4 to 8 oz no-salt-added tomato sauce (canned)
- Italian seasonings to taste (I use basil, oregano, thyme, salt, pepper, garlic powder, onion powder)
- 4 oz shredded part-skim mozzarella cheese
- grated Parmesan cheese to taste

1. Preheat oven to 400F. Remove sausage from casings. Spread into a 9-inch pie plate, using your hands. Bake 10 min or until sausage is firm. Carefully pour off any excess fat.


2. Combine canned tomato sauce and Italian seasonings in a small bowl. Spread over cooked sausage crust.

3. Spoon half of sliced veggies over sauce, sprinkle with the moz and parm. Top with remaining veggies.

4. Bake 8-10 min or until cheese is melted.

**Optional: The recipe says to saute your veggies first. I've never done this. But if you use mushrooms as a topping, it might be good idea, to develop their flavor.

That's it! Super easy 


 Oh, by the way, the recipe is adapted from "Incredibly Easy Gluten-Free Recipes."




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Low Carb Sausage Pizza Crust

2 pounds sausage
1 - 8oz can unsweetened tomato sauce
6 oz cheese
½ cup parmesan
½ Red onion, chopped fine
6 cloves garlic, chopped fine
3 tablespoons Italian herbs dry, ½ cup fresh
½ stick butter
salt and pepper

1. Press ground sausage into a deep cookie sheet, right to the edges and flat, but not too thin because it will shrink up as it bakes. Preheat oven to 350 degrees F.

2. Cover the top of the raw sausage with some salt and pepper and an even coating of the parmesan. Put into the preheated oven for 30 minutes or until edges are nice and brown.

3. In a frying pan on medium, melt the butter and add red onion and garlic. Add salt to sweat those bad boys for 5-6 minutes. Turn off the heat.

4. In a bowl mix the tomato sauce and cooked onions and garlic, add the basil, and mix. Allow to sit while sausage crust bakes. Flavors must meet each other and say howdy neighbor.

5. Spread sauce mixture on sausage crust, leaving the oven on. Add more parmesan and shredded cheese. Add all the toppings you want. Return to oven for 20 minutes or until it’s the way you like it. I likes bubbly and a little browned.

6. Allow to sit for 10 minutes before slicing. Stores and reheats awesomely!


I highly recommend green leafy veggies for toppings including spinach, green and red peppers, finely chopped kale or collards, broccoli and ham, chicken, onion, and hot sauce.




From the Rebel with a Spatula

Tosca’s Keep-It-Tight Tilapia

 

Ingredients   

• ¼ cup / 60 ml extra virgin olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed


Preparation

Preheat oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.

In a medium-sized bowl combine olive oil, garlic and seasonings.

Dip each filet into the seasoning and place it on the baking sheet.

Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.

Bake for 10 minutes.

Nutritional Value per Filet:

Calories: 183.25
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g

Salsa Chicken

Ingredients
4 skinless, boneless chicken breast halves
4 teaspoons taco seasoning mix
1 cup salsa
1 cup shredded Cheddar cheese
2 tablespoons sour cream (optional)


Directions

Preheat oven to 375 degrees F (190 degrees C)

Place chicken breasts in a lightly greased 9x13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.

Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.

Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly.

Top with sour cream if desired, and serve.