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onion powder

Cabbage Roll

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Cabbage Roll

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

Ingredients:

  • 2 large cabbage leaves

  • 1 large cabbage leaf, shredded or chopped

  • ¼ tsp onion powder or to taste

  • ¼ tsp garlic powder or to taste

  • ¼ tsp Chinese Five Spice (sodium-free) or to taste

  • 4½ oz cooked chicken or shrimp, chopped

  • ½ cup cooked brown rice

Instructions:

  1. Steam cabbage leaves over boiling water for 10 minutes. When done they should be soft and pliable but not falling apart, so you may need to adjust the time accordingly.

  2. While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.

  3. Mix together thoroughly.

  4. Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.

  5. Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.

  6. Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.

  7. Do this for both leaves.

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Seared Salmon with Cherry Tomato Sauce

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Seared Salmon with Cherry Tomato Sauce

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

Ingredients:

  • 4½ oz salmon fillet, skin removed

  • 2 garlic cloves

  • 1½ cup cherry tomatoes

  • 1 bay leaf

  • 2 or 3 basil leaves

  • Onion powder

  • Freshly ground black pepper

  • ½ cup cooked couscous

Instructions:

  1. Preheat a non-stick skillet over medium heat.

  2. Add one finely chopped garlic clove to pan sprayed very lightly with cooking spray and sauté for 1 minute.

  3. Add tomatoes, reserving 3 for couscous, and the bay leaf. Cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.

  4. When the sauce is finished, cover and keep warm.

  5. Season salmon on both sides by rubbing into the flesh the onion powder and black pepper.

  6. Heat a non-stick pan over medium heat.

  7. When pan is heated, smash the 2nd garlic clove and rub it into the bottom of the pan. You are trying to rub a film of garlic onto the bottom to add flavor and help the salmon not stick. Discard the unused garlic.

  8. Add the salmon fillet and cook for 3 minutes.

  9. While the fish is cooking, chiffonade (roll the leaves tightly and cut across the rolled leaves with a sharp knife, producing fine ribbons) the basil leaves.

  10. Turn and cook until the fish flakes easily with the tines of a fork, 4 to 5 minutes more. Two minutes before the fish is finished cooking, top with the basil, reserving some for the couscous.

  11. Transfer to a plate and top with the tomato sauce. Make sure you remove the bay leaf.

  12. Stir together the cooked couscous, 3 halved cherry tomatoes and basil and serve on the side.

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Shrimp w/Fried Cabbage

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Shrimp w/Fried Cabbage

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 2 c cabbage, shredded

  • 4 tbsp water

  • ½ tsp onion powder

  • 2 tsp garlic, minced

  • 4 squirts butter spray *

  • black pepper (to taste)

  • red pepper flakes (to taste)

  • ½ cup roasted corn **

Instructions:

  1. Preheat non-stick pan on MED-HI heat

  2. Using a food processor or sharp knife, shred the cabbage

  3. Add cabbage and butter spray into preheated pan

  4. Stir-fry for 2-3 minutes until slightly tender

  5. Remove cabbage and place on serving dish. Sprinkle with black pepper

  6. Turn the heat down to MED

  7. Add shrimp, 2 tbsp water, onion powder, and garlic (add water as needed so shrimp doesn't stick to pan)

  8. Cook until shrimp begins to curl and turn pink

  9. Sprinkle with red pepper flakes

  10. Serve the shrimp over the cabbage along side the roasted corn

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Tomato Basil Chicken

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Tomato Basil Chicken

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

Ingredients:

  • 4 ½ oz chicken, after cooked

  • ½ medium tomato, chopped

  • ¼ cup water or chicken broth*

  • 2 tbsp lemon juice

  • 2 tbsp chopped onion

  • 1 clove garlic, minced

  • 3 leaves basil, rolled & sliced

  • 1/8 tsp oregano, fresh or dried

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

  • cayenne pepper (to taste)

  • black pepper (to taste)

  • salt-free seasoning blend (ex: Mrs. Dash) (to taste)

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.

  2. Add garlic, onion, spices & water or broth.

  3. After chicken is cooked, add fresh tomatoes and basil.

  4. Continue cooking for 5-10 minutes.

  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.

  6. Serve along side the cooked whole wheat pasta.

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