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green onion

Caribbean Grilled Turkey

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Caribbean Grilled Turkey

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4½ oz turkey breast tenderloin*

  • ½ tbsp peach preserves (0 g fat & no more than 30 calories)

  • 4 green onions

  • 4 garlic cloves

  • 1 tsp hot sauce (more if you like it HOT!)

  • ¼ tsp black pepper

  • 2 tbsp lime juice

  • 1 tsp shredded lime peel ♦

  • ½ cup cooked wild rice

  • 1½ cup salad mix

Instructions:

For The Grill:

  1. Lightly spray unheated grill rack with nonstick cooking spray. Prepare grill for medium direct heat cooking.

  2. In food processor or blender, purée preserves, green onions, garlic, hot sauce, black pepper, lime juice & lime peel. You may need to add a little water if the mixture isn't a paste.

  3. Spread tenderloin with the purée.

  4. Place tenderloin on rack over medium hot grill.

  5. Turn frequently for even cooking & browning.

  6. Cook tenderloin for about 20 minutes or until meat is no longer pink.

  7. Serve the rice and salad along side.

To Broil:

  1. Spread tenderloin with the purée and place on a broiler pan sprayed lightly with nonstick cooking spray.

  2. Broil for 6 minutes.

  3. Turn over; brush with purée and return to broiler for about 5 more minutes.

  4. Brush again with purée and broil for another 4 to 5 minutes until tenderloin reaches 170° on meat thermometer.

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Cucumber, Dill, and Tuna Quinoa

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Cucumber, Dill, and Tuna Quinoa

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup quinoa *, cooked to package directions and cooled

  • 1 tbsp fresh dill, chopped

  • 1 lemon, quartered

  • ¼ cup scallion or green onion, sliced

  • ½ cup cucumber, diced

  • ¾ cup spinach or fresh salad greens

  • 4½ oz tuna in water

Instructions:

  1. Zest and juice one quarter of lemon.

  2. Combine the quinoa, dill, lemon zest, lemon juice, cucumber, and scallions in a bowl.

  3. Place the spinach/salad greens on a plate.

  4. Top the greens with quinoa mixture.

  5. Flake the tuna over top of the salad.

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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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