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red pepper flake

Balsamic Marinated Chicken

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Balsamic Marinated Chicken

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

Ingredients:

  • ¾ c balsamic vinegar

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) *

  • 1 tsp dried minced onion

  • ½ tsp dried minced garlic

  • ½ tsp crushed red pepper flakes

  • ¼ tsp ground black pepper

  • ¼ tsp paprika

  • ¼ tsp crushed, dried rosemary

  • ¼ tsp dried parsley flakes

  • ¼ tsp chili powder

  • 1/8 tsp dried oregano

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 1½ cup total mixed greens

Instructions:

  1. Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.

  2. Pour the liquid into a resealable plastic bag and add the chicken breasts.

  3. Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.

  4. Marinate in the refrigerator 30 minutes or overnight.

  5. Preheat the oven to 400°.

  6. Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.

  7. Remove the chicken breasts from the marinade and shake off the excess.

  8. Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.

  9. Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.

  10. Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.

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Barley Tomato Slices

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Barley Tomato Slices

4½ OZ PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 2

Ingredients:

  • ¼ cup sliced fresh mushrooms (any variety)

  • 1 cup low/no-sodium, fat-free broth *

  • 1 cup water

  • 1 cup quick-cooking barley

  • ½ cup bias-sliced small green beans

  • ¼ large tomato, seeded and chopped

  • 3 tsp chopped fresh basil or ½ tsp dried basil, crushed

  • 2 tsp chopped fresh rosemary or ½ tsp dried rosemary, crushed

  • ¼ tsp crushed red pepper

  • 1 large tomato, sliced

  • 9 oz grilled or baked chicken

Instructions:

  1. In medium saucepan, combine mushrooms, broth, water, and barley.

  2. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

  3. Add green beans; cover and simmer for 5 to 7 minutes more or until barley is tender and vegetables are crisp-tender. If necessary, drain.

  4. Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.

  5. Split the barley mixture in half and serve with the tomato slices from half the tomato and 4½ oz chicken. The rest of the barley mixture, chicken, and tomato slices can be refrigerated for later.

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Rosemary Garlic Steak

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Rosemary Garlic Steak

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

Ingredients:

  • 4½ oz. round steak (or any steak 10% or less fat)

  • 1 tbsp rice vinegar

  • 2 tbsp rosemary, roughly chopped

  • 1 tsp garlic paste (35 cloves, minced finely)

  • ½ tsp crushed red pepper flakes

  • new or fingerling potatoes * (equivalent to 3-4")

Instructions:

  1. Pour vinegar into a small dish. Add steak and coat

  2. In a small bowl, combine garlic, red pepper flakes and half the rosemary. Rub on both sides of steak.

  3. Place steak in a small dish, cover and refrigerate for at least 4 hours or overnight.

  4. Grill to preference.

  5. Serve with Lemon-Kissed Asparagus and roasted new potatoes*.

* Roasted New Potatoes:

  1. Preheat oven to 350°

  2. Place new or fingerling potatoes on a lined baking sheet. If you have a large red potato, chop into ¾" chunks first.

  3. Very Lightly spray with cooking spray and top with reserved rosemary.

  4. Place in the oven and roast for 30 minutes or until it has a crispy brown skin.

  5. Remove from the oven and serve.

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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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Spicy Cilantro Fish

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Spicy Cilantro Fish

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

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen whitefish*

  • ½ cup cilantro (packed without stems)

  • 1 tsp garlic, minced

  • juice of ½ lemon

  • red pepper flakes (to taste)

  • 1 tbsp water

  • 2½" long sweet potato, baked

Instructions:

  1. Preheat oven to 400°.

  2. Combine cilantro, garlic, and pepper flakes in a food processor

  3. Pulse processor and add water to reach desired consistency

  4. Place fish in a baking dish

  5. Squeeze lemon juice over fish and top with mixture from the processor

  6. Bake 10-20 minutes or until it is thoroughly cooked (flakes easily)

  7. Serve a 2½" baked sweet potato along side.

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Turkey Chorizo

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Turkey Chorizo

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

Ingredients:

  • 1 lb ground turkey breast

  • 1 tsp black pepper

  • 2 tbsp chili powder

  • 4 cloves garlic, minced

  • 1 tsp oregano

  • 1 tsp ground coriander

  • 1 tbsp ground cumin

  • 1 - 2 tsp red pepper flakes (to your heat level)

  • 2 tbsp apple cider vinegar

  • 1½ cup total onions & peppers, sliced

  • ½ cup cooked brown rice

  • 1 tsp cumin (for rice)

  • 1 pinch saffron (for rice)

Instructions:

  1. Mix turkey and spices together in a medium bowl. Mix in vinegar.

  2. Cover chorizo and refrigerate overnight.

  3. When ready to serve, divide the chorizo into 4 portions.

  4. Cut the onion and pepper length wise and then slice thinly from end to end.

  5. Heat a non-stick pan over Med-High heat and crumble up the chorizo (spiced turkey from step #1) into the pan.

  6. Toss the veggies in with chorizo and sauteé until everything is cooked through.

  7. While the veggies and chorizo are sauteéing, start the water for the rice.

  8. After you have added the rice to the boiling water, add a pinch of saffron to the water.

  9. Once the rice is cooked, stir in 1 tsp cumin.

  10. Serve the chorizo and veggies over or along side ½ cup cooked brown rice.

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