Thursday, April 24, 2014

Inside Out Corn Burgers

1 pound 97% lean ground beef
1/4 cup plain low fat Greek yogurt
1/2 cup corn
1 teaspoon sea salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon dry mustard
1/4 teaspoon cayenne pepper
1/2 cup flat-leaf parsley, chopped

In a large bowl, mix all ingredients. Form 4 large patties. Pan fry or grill.

I served layered with mixed greens, Swiss, sautéed mushrooms and onions.   

Wednesday, April 23, 2014

Pork Chop Suey

1 cup reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons molasses
1/2 teaspoon pepper
2 tablespoons cornstarch
2 tablespoons olive oil
1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
1 white onion, thinly sliced
1 red bell pepper, thinly sliced
2 carrots, thinly sliced
8 oz bean sprouts
1 tablespoon grated fresh ginger

Cumin Shrimp & Beans

2 lbs fresh green beans, trimmed, steamed
2 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons cumin
1 pound raw shrimp, peeled and deveined
2 16-ounce cans cannellini beans, rinsed
1/4 cup apple cider vinegar
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/4 cup fresh cilantro, chopped

Southwest Chipotle Dressing

1 tablespoon minced chipotle in adobo sauce
3/4 cup non-fat plain Greek yogurt
2 tablespoons apple cider vinegar
2 tablespoons water
1 tablespoon cilantro, chopped
1 teaspoon agave nectar or honey
1 teaspoon stone ground mustard


Saturday, April 19, 2014

Flank Steak Roll with Feta & Spinach

Olive oil cooking spray
1/4 cup whole-wheat panko bread crumbs
1/4 cup almonds, chopped and toasted
1/4 cup Feta
2 tsp balsamic vinegar
2 cloves garlic, minced
1/4 tsp sea salt
1/4 tsp dried red pepper flakes
1 flank steak (1 lb), trimmed of visible fat
3 oz spinach leaves (about 6 cups)

Cod Italiano Bake

Layered! Zucchini, Wild caught cod, garlic powder, black pepper, organic marinara, provolone slices and whole wheat Italian bread crumbs. Bake 20 mins at 375. Lightly broil to brown top!

Lemon Parmesan Potatoes & Carrots

3 large carrots chopped, 2 cloves garlic minced, zest and juice from 1 lemon, 1 teaspoon paprika, sea salt and black pepper and one tablespoon olive oil. Mix all ingredients and bake at 425 for 25 minutes. Top with grated Parmesan.

Southwest Buffalo Turkey Balls

1 lb ground turkey breast
1 egg
1/4 cup Buffalo Hot Sauce (Shurfine brand is clean)
1/4 cup whole-wheat bread crumbs
1/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1 tablespoon olive oil
1 cup frozen corn
1 15-oz can low-sodium black beans, drained and rinsed
1 cup diced tomatoes
1 cup diced orange pepper
1/2 cup low-sodium chicken broth
1 tablespoon fresh lime juice
1 teaspoon ground cumin
1/4 cup chopped fresh cilantro

Blackened Salmon Bag

Layer in a large piece of foil: wild salmon fillets, blackening seasoning, black beans, spinach and butter.
Seal it up. Grill for 20 mins! 
Perfect for camping or a busy day!

Lighter Broccoli Au Gratin

1.5 lb broccoli, cut into florets
4 cups water
1 teaspoon sea salt
1 tablespoon butter
1 tablespoon flour
1 teaspoon granulated garlic
1 teaspoon lemon pepper
1/4 cup shredded Parmesan cheese
2 tablespoons Panko bread crumbs