Viewing entries tagged
vinegar

Quick Vegetarian Dinner

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Quick Vegetarian Dinner

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

Ingredients:

  • ½ c black or pinto beans

  • ¾ c cooked brown rice

  • 1 baked potato - 3" long

  • 1½ c total cucumber, onion & tomatoes

Instructions:

  1. Cut up the cucumbers, onions and tomatoes and place in a bowl with balsamic vinegar. You only need enough to cover.

  2. Put potato (sweet or regular) into a preheated oven or microwave until cooked through.

  3. Stir together the cooked brown rice and beans.

  4. Put the rice and beans on a plate along side the potato and marinated veggies.

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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 Stuffed Tomato

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Shrimp Stuffed Tomato

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

Ingredients:

  • 4½ oz. cooked shrimp

  • 1 medium tomato

  • juice of ½ lemon

  • 1 tbsp parsley

  • Additional herbs (to taste)

  • pepper (to taste)

  • Mrs. Dash or any other sodium-free seasoning (to taste)

  • ½ cup cooked Brown Rice

  • ¼ tsp. rice wine vinegar

Instructions:

  1. Place cooked shrimp in food processor. Pulse a few times to chop up shrimp, or simply chop with a sharp knife.

  2. In a small bowl, combine chopped shrimp, parsley, additional herbs, lemon juice, Mrs. Dash, & Pepper.

  3. Cover and refrigerate for 30 minutes to 1 hour.

  4. When ready to serve, cut off top of tomato and scoop out the insides.

  5. Chop and combine inside of tomato with shrimp mix. (You may discard the seeds if you prefer)

  6. Fill tomato with shrimp mix.

  7. Top with a couple dashes of hot sauce (optional).

  8. Combine cooked brown rice and rice wine vinegar. Serve along side the tomato.

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Spicy Crab Cucumber Salad

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Spicy Crab Cucumber Salad

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

Ingredients:

  • 4½ oz. cooked crab

  • 1½ cup cucumber, sliced

  • ½ tbsp rice wine vinegar

  • ½ - 1 tbsp spicy mustard

  • ½ - 1 tsp wasabi powder

  • ½ whole wheat pita (0-1 g fat & under 100 calories)

Instructions:

  1. Combine rice wine vinegar, spicy mustard & wasabi powder.

  2. Stir together to make a sauce and then set aside.

  3. Peel, seed & thinly slice cucumber.

  4. Add crab and cucumber. Toss ingredients together.

  5. Spoon into whole wheat pita.

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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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