Recipes Galore—
Rainbow bean salad
Ingredients:
One can red kidney beans, drained and rinsed?
One can garbanzo beans (chickpeas), drained and rinsed?
2 cups cooked fresh green beans, ?
2 cups cooked bite-sized broccoli florets?
1 red and yellow bell pepper, thinly sliced and cut into 1-inch segments?
1 small red onion, thinly sliced?
1 cup mushrooms, thinly sliced
3 tbsp. chopped fresh parsley
For Dressing
1 tbsp. lemon juice?
1 tbsp. olive oil?
1 tsp. chopped garlic?
black pepper, to taste
Directions:
ADD ALL INGREDIENTS, ADD DRESSING AND TOSS. ALLOW TO SIT IN REFRIGERATOR TO MARINATE FOR 2 HOURS THEN ENJOY!
BEANS—-
-Beans are a good source of soluble AND insoluble fiber, AND naturally low in calories and fat.
-They’re full of complex carbs, which burn off slowly and keep you energized for a long time.
-While the canning process sucks a bunch of nutrients out of some other veggies, canned beans are NOT lower in nutrients than dried beans.
-Beans are a great source of folate, zinc, manganese, iron, and potassium.
flower power salad
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped
1 1/2 cups fat-free mayonnaise
1/2 cup fat-free sour cream
3 tbsp. Dijon Mustard
2 tbsp. fat-free non-dairy liquid creamer
1 cup diced red onion
2 celery stalks, diced
1/4 cup chopped chives
2 tbsp. chopped dill
2 tbsp. chopped parsley
Optional: paprika
Directions:
Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave for 6 - 8 minutes (until cauliflower is soft). Meanwhile, in a medium bowl, mix together, mayo, sour cream, and mustard. Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender. Add creamer and puree or pulse until blended. (Don’t worry if it isn’t completely smooth.) Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion and celery. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites, chives, dill and parsley, and fold them in. Chill for several hours. If you like, sprinkle with paprika just before serving.
Not’cho Normal Nachos!
Ingredients:
One bag Flax Tortilla Chips
One 15-oz. can non fat refried black beans
3/4 cup shredded fat-free jalapeno jack cheese
2 1/4 cups cauliflower florets
1 cup salsa
1/3 cup finely chopped onion
1 1/2 tsp. chopped garlic
3/4 tsp. ground cumin
Optional: fat-free sour cream & guacamole
Directions:
Preheat oven to 350 degrees.
Place cauliflower in a large microwave-safe bowl with 3 tbsp. water. Cover and microwave for about 5 minutes, until cauliflower is tender enough to mash. Use either a potato masher or your food processor to make creamy!
Bring a medium pot sprayed with nonstick spray to medium heat on the stove. Add onion and garlic, and saute until soft and fragrant. Reduce heat to low. Add mashed cauliflower mixture, cheese, and cumin. Stir until ingredients are completely integrated. Raise heat to medium-high, and cook and stir for 2 - 3 additional minutes. Remove from heat and set aside.
Spread out tortilla chips on 1-2 ovenproof plate or baking dish. spoon beans over top of chips followed by cheesy cauliflower mixture over the top. Top evenly with extra shredded cheese.
Bake in the oven for 5 - 10 minutes, until chips are crispy and shredded cheese has melted.
Top with salsa or served on the side. An optional option is to top off with non fat sour cream and even a touch of guacamole!
Tuna Spinach loaf
3 cups of spinach
4 egg whites ( organic )
2 oz tuna
Blend with Rosemary, tomato basil, garlic
Bake 400 for 30-40 mins
30-40 grams of fresh avocado ,mash it up with a little lemon juice
spread on top of spinach tuna loaf when done
enjoy warm and toasty or cold (on the go)
chicken veggie potato Kebabs!
12 oz. raw boneless skinless lean chicken breast, cut into cubes (1 1/2 inches)
2 red bell peppers
1 large yellow summer squash
1 onion
1 tsp. lemon juice
1 tsp. Tumeric
Pepper to taste
1 tsp. garlic powder
1 tsp. onion powder
1 tbsp olive oil
1 large Sweet potatoe
Directions:
In a medium sealable container, combine olive oil, lemon juice, tumeric, garlic powder, onion powder, and pepper and stir well. Add chicken and coat completely. Cover container and refrigerate for at least 1 hour.
While chicken is maranating, slice sweet potato into thin slices, place on baking dish, spray with pam and broil until soft and slighly brown on both side. You will need to flip throughout broiling so they cook on both side. Remove from Oven and allow to cool.
Meanwhile, if using wooden skewers, soak four in water for 20 minutes to prevent burning. Cut peppers, squash, and onion into chunks equal in size to the chicken cubes.
Skewer the chicken, veggies and sweet potato slices alternately onto four skewers, packing the pieces together tightly.
Spray grill lightly with nonstick spray, and bring to medium-high heat.
Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs
and grill for another 5 - 7 minutes, until chicken is cooked through.
Remove from grill and allow to cool slightly. Once cool enough to handle, pull chicken and veggies off the sticks and enhoy!!
veggie chicken buritto!
1 Ezekiel Tortilla
1– 1/2-inch-thick peeled eggplant slices (cut lengthwise)
1/2 large portabello mushroom cap
1/2 red bell pepper, halved, seeds removed
1/2 small zucchini, ends removed, cut lengthwise into 2 slices
1 tbsp. finely chopped fresh basil
1 tsp. crushed garlic
2 dashes black pepper
1 tbsp olive oil
2 oz chicken chicken–cooked and cut into strips (or you can use tenders)
Directions:
Spray grill well with nonstick spray, and bring to medium-high heat.
Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip and bbq on other side for another 5 minutes. Remove from grill and allow to cool slightly.
-combine olive oil, basil, and garlic, and mix well. Set aside.
Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortilla carefully and quickly on the grill.
Spread olive oil mix onto the tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with black pepper.
Evenly distribute mushroom and pepper slices on the tortilla, laying them in the same direction as the other veggie slices. Add 2 oz chicken strips and Roll each tortilla up like a burrito.
Slice in half, if you wish, and enjoy!
July 3, 2009 at 10:10 pm
I’ve had the tuna loaf…not as a loaf.
just throw everything on a plate and eat. Taste is strange, but I get everything the body needs…
July 4, 2009 at 12:19 pm
Nice recipes. I’m looking forward to making the nachos!