Omelet with Mushrooms and Red Pepper
Course: Breakfast, Brunch
Servings: 2
Calories: 199kcal
- 1/2 cup raw mushroom pieces
- 2 tbsp onion
- 1/4 cup canned sweet red peppers
- 2 tsp butter
- 3 large eggs
- 1 tsp Worcestershire sauce
- 2 tbsp whipped cream cheese
- 1/4 tsp black pepper
Dice the mushrooms, onion and red peppers.
Melt 1 teaspoon of the butter in a skillet over medium heat. Add the mushrooms and onion; sauté 5 minutes until onion is tender. Stir in diced red pepper. Remove vegetables from skillet and set aside.
Melt the remaining teaspoon of butter in the skillet. Beat eggs with Worcestershire sauce and cook over medium heat. Cook the omelet evenly by shaking the pan and gently lifting edges to allow uncooked egg to run underneath cooked egg.
When eggs are partially cooked, top with vegetable mixture. Place dollops of whipped cream cheese over vegetables. Continue cooking until eggs are set.
Remove the skillet from heat and fold omelet in half. Sprinkle with pepper. Divide into two portions and serve.
Calories: 199kcal | Carbohydrates: 4g | Protein: 11g | Fat: 15g | Cholesterol: 341mg | Sodium: 276mg | Potassium: 228mg | Fiber: 1g | Calcium: 55mg | Phosphorus: 167mg
Barbecue Meatballs
Servings: 24
Calories: 176kcal
- 1/2 cup onion
- 3 lbs ground beef
- 2 large eggs
- 1/2 cup rice milk, unenriched
- 1 cup oatmeal, uncooked
- 1 tbsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp pepper
- 1 cup barbecue sauce
- 1/3 cup water
Preheat oven to 375° F.
Dice onion and beat eggs.
Combine all ingredients, except barbecue sauce and water, in a large bowl and mix together
Roll into 1” balls and place on a baking sheet.
Bake for 10 to 15 minutes, until meatballs are cooked through.
Combine barbecue sauce and water in a warming dish or Crock pot® on low temperature setting. Add meatballs and stir. Cover until ready to serve.
Serving: 2meatballs | Calories: 176kcal | Carbohydrates: 6g | Protein: 11g | Fat: 12g | Cholesterol: 55mg | Sodium: 180mg | Potassium: 208mg | Fiber: 1g | Calcium: 24mg | Phosphorus: 107mg
Shrimp Quesadilla
Servings: 2
Calories: 318kcal
- 5 oz raw shrimp
- 2 tbsp cilantro
- 1 tbsp lemon juice
- 1/4 tsp ground cumin
- 1/8 tsp cayenne pepper
- 2 flour tortillas, burrito size
- 2 tbsp sour cream
- 4 tsp salsa
- 2 tbsp shredded jalapeno cheddar cheese
Shell and devein shrimp. Rinse and cut into bite-size pieces. Chop cilantro.
Combine cilantro, lemon juice, cumin and cayenne pepper in a zip-lock bag to make marinade. Add shrimp pieces and set aside to marinate for 5 minutes.
Heat a skillet to medium heat and add shrimp with marinade. Stir-fry 1 to 2 minutes until shrimp turns orange. Remove skillet from heat and spoon shrimp out, leaving marinade.
Add sour cream to marinade in skillet and stir to mix.
Heat tortillas in a large skillet or microwave. Spread 2 teaspoons salsa onto each tortilla. Top with 1/2 shrimp mixture and sprinkle with 1 tablespoon cheese.
Spoon 1 tablespoon sour cream marinade mixture on top of shrimp. Fold tortilla in half, turn over in skillet to heat, then remove from pan. Repeat with second tortilla and remaining shrimp, cheese and marinade.
Cut each tortilla into 4 pieces. Garnish with cilantro and lemon wedge when ready to serve.
Serving: 4pieces | Calories: 318kcal | Carbohydrates: 26g | Protein: 20g | Fat: 15g | Cholesterol: 118mg | Sodium: 398mg | Potassium: 276mg | Fiber: 1g | Calcium: 139mg | Phosphorus: 243mg
Old Fashioned Short Bread Cookies
Servings: 24
Calories: 129kcal
- 1 cup margarine, softened
- 3/4 cup packed brown sugar
- 2 1/4 cup cake flour
Cream margarine and beat in sugar until soft and fluffy.
Add flour and mix. Knead dough to incorporate the flour. Form into a ball.
Wrap dough in plastic wrap and chill for at least 1 hour.
Roll dough out about 1/4” thick on a lightly floured board.
Cut with cookie cutters, or with a knife into diamond shapes. Bake cookies on a lightly greased cookie sheet at 325° F for 10 minutes or until lightly browned.
Serving: 3cookies | Calories: 129kcal | Carbohydrates: 15g | Protein: 1g | Fat: 8g | Cholesterol: 0mg | Sodium: 91mg | Potassium: 38mg | Fiber: 0g | Calcium: 7mg | Phosphorus: 12mg
Herbed Chicken Nuggets
Delicious, easy to prepare, chicken nuggets are baked for a more healthy choice of this favorite!
Prep Time25 minutes mins
Cook Time15 minutes mins
Total Time40 minutes mins
Course: Appetizer, Main Course, Snack
Servings: 4
Calories: 309kcal
- 4 skinless, boneless chicken breasts
- 2 eggs, beaten
- 1 tbsp water
- 1 tsp chopped fresh parsley
- 1/2 tsp dried thyme
- 1 pinch crushed red pepper flakes
- 1/2 cup dried bread crumbs, seasoned
- 1/2 cup wheat germ
- 1 tsp dried basil
- 1/2 tsp ground black pepper
- 1 tbsp vegetable oil
Preheat oven to 425 degrees F (220 degrees C). Spray a baking sheet with non-stick cooking spray.
Trim any fat from chicken and cut into 1-inch cubes.
In a bowl, beat the eggs with the water and add the chicken.
Combine the parsley, thyme, red pepper, bread crumbs, wheat germ, basil and pepper. Stir in the oil with a fork and mix well to distribute evenly. Pour seasoning mixture into a resealable plastic bag and toss the chicken pieces to coat.
Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees F (220 degrees C) for 10 minutes, turn the pieces, and bake for an additional 5 minutes.
Calories: 309kcal | Carbohydrates: 18.7g | Protein: 36g | Fat: 9.7g | Saturated Fat: 2.1g | Cholesterol: 162mg | Sodium: 378mg | Potassium: 524mg | Fiber: 3.1g | Calcium: 73mg | Iron: 4mg
Best Pasta Primavera
The great part about this recipe is there are so many varieties of frozen mixed vegetables that you can be sure to find your favorites.
Course: Entree, Main Course
Servings: 6
Calories: 273kcal
- 12 oz pasta, uncooked
- 12 oz frozen mixed vegetables
- 14 oz low-sodium chicken broth
- 2 tbsp all-purpose white flour
- 1/4 cup half & half creamer
- 1/4 tsp garlic powder
- 1/4 cup grated Parmesan cheese
Cook pasta and vegetables in separate pots according to package directions, but omitting salt. Drain.
Pour low-sodium chicken broth in a medium-sized stockpot and heat on low heat.
Add flour to broth whisking vigorously to avoid clumps from forming.
Add half and half and garlic powder and stir.
Simmer on low heat for 5 to 10 minutes until mixture thickens slightly. Stir occasionally while simmering.
Add cooked vegetables and pasta. Cook until heated through.
Sprinkle with Parmesan cheese and serve.
Calories: 273kcal | Carbohydrates: 48g | Protein: 13g | Fat: 3g | Cholesterol: 6mg | Sodium: 115mg | Potassium: 251mg | Fiber: 5g | Calcium: 93mg | Phosphorus: 154mg
Chiles Rellenos
Course: Breakfast, Brunch, lunch
Servings: 2
Calories: 304kcal
- 4 oz cream cheese
- 1/4 cup fresh mushrooms, sliced
- 1 tbsp carrot
- 1 tsp onion
- 2 California green chili peppers
- 1 egg white
- 1 tsp all-purpose white flour
- 1 cup canola oil
Mince carrot and onion.
In a bowl, combine cream cheese with mushrooms, carrot and onion to make stuffing. Set aside in refrigerator until chili peppers are prepared.
Heat a frying pan on medium heat. Place peppers in pan and roast, turning several times, until skin bubbles. Remove from heat. When peppers are cool enough to handle, peel the skin off.
Cut chili peppers open lengthwise and gently spoon half the cream cheese stuffing inside each pepper.
In a separate bowl, beat egg white and flour until stiff. Coat each stuffed chili pepper with egg mixture.
Place canola oil in a saucepan, enough to fill pan approximately one inch. Heat on medium-high heat.
Carefully place chili peppers in the hot oil and fry until golden brown, turning once. Serve hot, with enchilada sauce or salsa if desired.
Serving: 1pepper | Calories: 304kcal | Carbohydrates: 6g | Protein: 7g | Fat: 28g | Cholesterol: 57mg | Sodium: 259mg | Potassium: 244mg | Fiber: 1g | Calcium: 28mg | Phosphorus: 58mg
Cod Fillet Tacos
Salsa blanca is a great addition to this favorite. Try adding a litle dill weed to make these tacos superb!
Servings: 6
Calories: 363kcal
- 1 1/2 cups cabbage
- 1/2 cup red onion
- 1/2 bunch cilantro
- 1 garlic clove
- 2 limes
- 1 lb cod fillets
- 1/2 tsp ground cumin
- 3/4 tsp chili powder
- 1/2 tsp black pepper
- 1 tbsp olive oil
- 3 tbsp cucumber, grated
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 tbsp milk
- 12 corn tortillas, 6-inch size
Shred cabbage and chop onion and cilantro. Set aside. Mince garlic.
Place the fish fillets in a dish and squeeze lime juice from half a lime over fish. Sprinkle fillets with minced garlic, cumin, chili powder, black pepper and olive oil. Turn filets to coat with marinade and refrigerate for 15 to 30 minutes.
Make salsa blanca by combining cucumber, mayonnaise, sour cream, milk and juice of half a lime. Stir to combine and place in refrigerator to chill.
Turn oven on to broil. Cover broiler pan with foil. Broil fish until the flesh turns opaque and white, and the fish flakes easily, about 10 minutes. Remove from oven, cool slightly and flake fish into large pieces.
While the fish is cooking, heat the corn tortillas, one by one, in a pan, until soft and warm. To assemble tacos place a piece of fish on tortilla and top with salsa blanca, cabbage, red onion, cilantro and lime wedges.
Serving: 2tacos | Calories: 363kcal | Carbohydrates: 30g | Protein: 18g | Fat: 19g | Cholesterol: 40mg | Sodium: 194mg | Potassium: 513mg | Fiber: 4g | Calcium: 138mg | Phosphorus: 328mg
Instant Pot® Ribs
"Instant Pot® ribs are so tender they fall of the bone. The best part is that you can cook them start to finish in just a little over an hour."
Prep Time10 minutes mins
Cook Time25 minutes mins
Natural pressure release15 minutes mins
Total Time50 minutes mins
Servings: 8
Calories: 336kcal
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp chili powder
- 2 cups apple juice
- 1/4 cup apple cider vinegar
- 2 tbsp liquid smoke
- 2 bay leaves
- 2 racks baby back pork ribs
Combine juice, vinegar, and liquid smoke in a multi-functional pressure cooker (such as Instant Pot(R)). Add bay leaves.
Combine black pepper, garlic powder and chili powder. Rub this spice mixture into ribs.
Add a trivet to the pot and place ribs on top, trimming as needed to fit. Close and lock the lid; set valve to sealing. Choose high pressure and set timer for 15 minutes. Allow 10 to 15 minutes for pressure to build.
Release pressure using the natural-release method according to manufacturer's instructions, about 15 minutes. Unlock and remove the lid.
Cook on manual for 15 minutes on high pressure if you want ribs to still have a slight pull when biting and be able to brown them on the grill or broil the rack without meat falling off the bone. You can do 25 minutes for extra-tender, almost fall-off-the-bone ribs.
Calories: 336kcal | Carbohydrates: 7.3g | Protein: 18.1g | Fat: 25.4g | Saturated Fat: 9g | Cholesterol: 88mg | Sodium: 77mg | Potassium: 314mg | Fiber: 0.1g | Calcium: 39mg | Iron: 1mg
Moroccan Roast Chicken
Paprika, fresh mint, and lemon are a great tasting rub for this roast chicken. It roasts slowly under the foil and turns out so juicy and flavorful. Baby carrots and cut potatoes makes it a full meal!
Prep Time20 minutes mins
Cook Time2 hours hrs 10 minutes mins
Total Time2 hours hrs 30 minutes mins
Servings: 4
Calories: 789kcal
- 1/8 tsp cloves
- 1/2 tsp ground black pepper
- 1/2 tsp ground fennel seed,
- 1/8 tsp ground coriander
- 1/8 tsp ground allspice
- 1/4 tsp ground nutmeg
- 3/4 tsp ground ginger
- 1/8 tsp ground cardamom
Spice Paste:
- 2 tbsp Hungarian paprika
- 1/4 cup fresh lemon juice
- 1/2 tbsp salt
- 1 tsp ground black pepper
- 3 cloves garlic, peeled and crushed
- 3 tbsp Bertolli extra virgin olive oil
- 1 lb small red potatoes, quartered
- 2 cups baby carrots
- 2 small lemons
- 1 (4 pound) roasting chicken, rinsed and patted dry
Preheat oven to 350 degrees F (175 degrees C).
For the spice mix: Mix together in a bowl the cloves, pepper, fennel, sesame seeds, coriander, cumin, allspice, nutmeg, ginger and cardamom. Set aside.
For the spice paste: Place the paprika, lemon juice, the spice mix (from Step 2), salt, chopped mint, black pepper and garlic cloves in a blender. Add 2 tablespoons of the olive oil and blend until ingredients are mixed, about 6 or 8 pulses. Slowly add the additional olive oil if mixture seems too thick to spread. Blend just until mixture is a smooth paste.
Spread potatoes and carrots in a roasting pan. Rub about 1/4 of the spice paste inside the cavity of the chicken. Rub the remainder of the paste on the outside of the chicken including the underside. Place the chicken directly on the carrots and potatoes. Pierce the 2 lemons all over with a fork, and place them into the chicken cavity.
Tent the chicken with aluminum foil. Roast approximately 2 hours until the thickest part of the thigh reaches 180 degrees F (80 degrees C) and the juices run clear. Remove from the oven and let rest for about 10 minutes before serving. If desired, remove the tent after 90 minutes for a little crispier skin.
Calories: 789kcal | Carbohydrates: 32.7g | Protein: 64.9g | Fat: 45.2g | Saturated Fat: 11.1g | Cholesterol: 194mg | Sodium: 996mg | Potassium: 1348mg | Fiber: 7.2g | Calcium: 120mg | Iron: 6mg
Labs
Supplements
Log in
Register
Scan Me!