Category Archives: Dinner

Dinner

Egg white soufflé

Egg white soufflé:

This soufle can be made with any of your favorite ingredients. This version has crab, asparagus and green onions. Super yummy and only 121 calories!
4 Egg Whites
2 oz Crab
2 stalks of Asparagus cut into 1/2 inch pieces
1 stalk Green Onion chopped
Garlic approximately1 clove,finely chopped.
salt and pepper to taste
Sautee the garlic and asparagus in a pan lightly sprayed with Pam. When Aspargus has begun to soften remove from heat. Whisk egg whites in a small bowl and add salt and pepper to your liking. Add the crab and chopped green onion. Once the asparagus has cooled, add it to the mixture. Pour into a sprayed baking dish and bake until the middle doesn’t jiggle any more (like yours won’t if you keep eating like this!)
Can be doubled or tripled and baked in a pie dish and sliced like Quiche or Fritatta. Or make minis by making it in a cup cake pan. Great make ahead dish for the week!

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Cabbage recipe.

Ingredients:

 

1 1/2 to 2 pounds lean ground beef or chicken

 

1 tablespoon olive oil

 

1 large onion, chopped

 

1 clove garlic, minced

 

1 small cabbage, chopped

 

2 cans (14.5 ounces each) diced tomatoes

 

8 ounces of tomato sauce

 

1/2 cup water

 

1 teaspoon ground black pepper

 

1 teaspoon sea salt

 

 

Preparation:

 

 

In a large skillet, heat olive oil over medium heat. Add the ground beef or chicken and onion and cook, until the meat is no longer pink and onion is tender.

 

Add the garlic and continue cooking for 1 minute.

 

 

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt.

 

Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.

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CHICKEN FAJITA SOUP

CHICKEN FAJITA SOUP:

Ingredients:
3 pounds chicken breasts (you can use bone-in, if you’d like, or boneless. The goal is to have somewhere close to 2 or more pounds of cooked chicken at the end)
3 tablespoons of olive oil
2-3 teaspoons of (use a mix of ground cumin, chili powder, garlic powder and cayenne)
1 large or 2 medium onions, diced
6 cloves garlic, minced
2 jalapeno peppers, diced
1-2 poblano peppers, diced
2 quarts (8 cups) chicken stock.
If using home made, make sure to cool and skim the fat off the top. Or use organic low sodium.
1 28 ounce can organic low sodium tomatos. Or even better, use fresh.
Juice of 2 limes
1 cup cilantro, and fresh cilantro for garnish.

Directions

1. Preheat your oven 375 degrees Fahrenheit (350 for convection). Place your chicken breasts in a large baking pan, and pour one tablespoon of oil over all, coating well. Sprinkle your fajita seasoning over the chicken, coating well, and place in the oven. Cook for about 30-45 minutes (depending on the size of the chicken pieces) until cooked through and liquid from chicken runs clear. Using two forks, shred the chicken (while this is not so easy to do while the chicken is hot, I find I get a better “shred” if I do so while the chicken is still hot). Alternately, you can just chop the chicken into small pieces.

2. Meanwhile, in a large dutch oven over medium heat, melt the remaining 2 tablespoons of oil, and when hot, add in the onions. Cook until onions are translucent, about 4-6 minutes.

3. Add in the garlic and peppers and saute for about 1-2 minutes, until fragrant.

4. Pour in the chicken stock and tomatoes and bring to a medium boil.

5. [THIS STEP IS OPTIONAL] If you want a slightly thickened soup, strain out some of the tomatoes, onions and peppers to a blender or Magic Bullet and puree. Pour back into the broth mixture. I did this with about 1/2 of the solids in the soup.

6. Add the chicken, cilantro and lime juice to your bubbling cauldron of goodness. Taste to see what you’re in need of (salt? pepper? more of a kick?) and adjust as need be.

7. Serve nice and hot with some fresh cilantro and chopped up avocado (not on the program, but your family may enjoy it this way) to go on top. Maybe a wedge of lime if you’re feeling pretty tart, or some extra diced up jalapenos or poblanos if you need more heat. Heck, get out the hot sauce if you really want some zing!

This is a great recipe to feed ur family. They can add the lil extras they might like. But its absolutely delicious as is.

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Roasted Shrimp & Broccoli

Delicious and simple!
Roasted Shrimp & Broccoli

1. Heat the oven to 425.

2. On a large cookie sheet, toss together 2 pounds of broccoli cut up into florets (but not teensy tiny florets, I like a little stem attached), 2 Tbs olive oil, 1 teaspoon whole coriander seeds (or 1/2 tsp. ground), 1 teaspoon whole cumin seeds (or 1/2 tsp. ground), 1 tsp sea salt, 1/2 tsp pepper and 1/8th tsp hot chili powder. Spread into a single layer and pop into the oven for 10 minutes.

2. Meanwhile, toss together one pound large shrimp, shelled and deveined, with 2 Tbs olive oil, lemon zest from one lemon, 1/2 tsp salt and 1/2 tsp pepper (I just eyeball the salt and pepper) in a bowl. When the broccoli’s been in the oven 10 minutes, add the shrimp to the broccoli and toss (carefully.)

3. Roast another 10 minutes, tossing once halfway through, until the broccoli is “tender and golden around the edges.”

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Garlic-Lime Chicken

Garlic-Lime Chicken

Ingredients:
4 boneless, skinless chicken breast halves
1/8 teaspoon onion powder
1/4 teaspoon cayenne pepper
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried parsley
1/8 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme

3 tablespoons lime juice
3 tablespoon olive oil
2 teaspoons garlic powder

Directions:

1. In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts.
2. Heat olive oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

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Zevia black cherry chicken

Zevia black cherry chicken:

Ingredients;
• 6 ounces Zevia Black Cherry soda
• 1 tbsp prepared horseradish
• 1 tbsp freshly grated garlic
• 1/2 tbsp onion powder
• 1/2 cup extra virgin olive oil
• 1/2 cup low sodium soy sauce

Directions
1. Combine all the ingredients listed either in a large bowl or large zip lock bag.
2. Add in about 2 lbs. fresh chicken beasts to bag and seal.
3. Allow the chicken to marinate in liquid for at least 2-4 hours, or overnight. Try to turn chicken around in bag occasionally. If you are marinating the chicken over night, do so in a large enough bowl where chicken can lie flat in marinade.
4. Once chicken has marinated – remove from bag.
5. Heat frying pan or skillet on medium high heat. Add about 1 tbsp of olive oil to pan. Place chicken in pan. You want the pan hot enough in order to sear the chicken on both sides.
6. Once the chicken has seared, lower the neat to Low-Medium and continue to fry meat until completely cooked through. This should be about 15-20 min on each side.
7. Allow pan fried chicken to rest before serving.

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Lemon Herb Fish Packet

Lemon Herb Fish Packet

  • 100 grams of White Fish (Orange Roughy, Tilapia, Cod, etc.)
  • 2 tablespoon of Fresh Squeezed Lemon Juice
  • 1 tablespoon Oregano
  • 1/8 teaspoon Salt
  • 1/8 teaspoon Pepper
  • 3-4 Large Lettuce Leaves

Start by preheating the oven to 400F. Cut a large, square sheet of aluminum foil. Place the fish in the center of the aluminum foil, set aside. In small bowl, combine 1 tablespoon lemon juice and oregano, pour over fish. Fold up edges and completely seal packet on all sides. Bake the Lemon Oregano Fish Packet for 10-20 minutes or until fish flakes. Serve with lettuce, pour the other 1 tablespoon of lemon juice on top.

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