1/4 cup chopped onions
2 cloves garlic, minced
1 1/2 cups sliced zucchini
1/2 medium carrot, sliced
1/2 cup chopped or sliced tomatoes
1 tbsp fresh parsley, chopped
1/2 tbsp ground basil
1/8 tsp pepper
2 cups chicken stock, low sodium
1.Sauté onion and garlic in a non-stick sauce pan until onion is translucent.
2.Add remaining ingredients, except stock. Cover and simmer for 10 minutes.
3.Add stock, bring to boil, cover and simmer for 20 minutes.
4.Remove half the vegetables and puree in a blender.
5.Put puree back in pan along with beans (if using) and heat through.
6.Note: add a can of black beans or chick peas to finished soup to make it a great low fat dinner. Based on a Weight Watchers vegetable soup recipe.
Tuesday, December 29, 2009
Friday, December 25, 2009
Garlic Ginger Rice
2 tablespoons olive oil
2 tablespoons grated or minced peeled fresh ginger
3 garlic cloves, minced
1/4 cup rice wine or dry white wine
1/2 cup chopped scallions
2 cups hot cooked brown rice
Directions
Warm vegetable oil in a nonstick skillet over medium heat. Add ginger and garlic, and cook, stirring occasionally, 1 minute. Add rice wine or dry white wine to the pan, and raise the heat to medium-high. Add chopped scallions to pan, and toss well to combine. Divide brown rice evenly among 4 serving bowls.
2 tablespoons grated or minced peeled fresh ginger
3 garlic cloves, minced
1/4 cup rice wine or dry white wine
1/2 cup chopped scallions
2 cups hot cooked brown rice
Directions
Warm vegetable oil in a nonstick skillet over medium heat. Add ginger and garlic, and cook, stirring occasionally, 1 minute. Add rice wine or dry white wine to the pan, and raise the heat to medium-high. Add chopped scallions to pan, and toss well to combine. Divide brown rice evenly among 4 serving bowls.
Crustless Taco Quiche
.5 lb Lean ground beef
2 tbsp taco seasoning
3 tbsp water
3 eggs
2 egg whites
3 tbsp salsa
1 small chopped onion
2 tbsp jalepeno pepper (optional,if you like spicy)
1 cup shredded low fat sharp cheddar
1 tbsp sour cream
Directions
Brown ground beef and add taco seasoning and water, cook 5 minutes. Spray pan with pam and press ground beef firmly across bottom to make a crust. Mix eggs and salsa and pour over ground beef mixture. Add chopped onion and peppers and cover with shredded cheddar. Pop in the oven and bake at 350 for 30 minutes. Serve with a dollop of sour cream and salsa if you like!
2 tbsp taco seasoning
3 tbsp water
3 eggs
2 egg whites
3 tbsp salsa
1 small chopped onion
2 tbsp jalepeno pepper (optional,if you like spicy)
1 cup shredded low fat sharp cheddar
1 tbsp sour cream
Directions
Brown ground beef and add taco seasoning and water, cook 5 minutes. Spray pan with pam and press ground beef firmly across bottom to make a crust. Mix eggs and salsa and pour over ground beef mixture. Add chopped onion and peppers and cover with shredded cheddar. Pop in the oven and bake at 350 for 30 minutes. Serve with a dollop of sour cream and salsa if you like!
Sunday, December 20, 2009
Barbecue Sauce
BBQ sauce for South Beach diet Phase 1 that's really good.
8 oz tomato sauce
2 tbsps white vinegar
2 tsps fresh parsley
1/3 tbsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
1.Mix all together and pour over whatever you're making.
2.Store in fridge.
8 oz tomato sauce
2 tbsps white vinegar
2 tsps fresh parsley
1/3 tbsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
1.Mix all together and pour over whatever you're making.
2.Store in fridge.
Moroccan Chicken Stew
8 oz chicken breast meat
1/4 cup chicken stock
2 medium onions, sliced thick
1 large turnip, cut in cubes
1 5" long sweet potato, cut in cubes
1 medium zucchini squash, thick slices
5 large mushrooms, sliced
1/2 lb green beans, snipped ends
1/2 medium mixed bell pepper strips
1/2 tsp allspice
1/2 tsp cinnamon
1 clove garlic, minced
1 individual packet stevia sweetener
1 tsp cayenne pepper
1.Poach, then brown chicken breasts in chicken stock in electric skillet or cast iron skillet.
2.Add enough water to have a little bubbling liquid.
3.Add onion slices around chicken, and sprinkle allspice, cinnamon, garlic and red pepper over all.
4.Simmer for 20 minutes or so, turning chicken once. Add Stevia to sauce (and a little more water, if needed).
5.Add turnips and sweet potatoes. Simmer for 20 more minutes.
6.Add all other vegetables except green beans, and stir gently. Lay green beans on top. Cover, and allow to steam until beans are crisp/tender (maybe 5 minutes).
7.Serve with brown or wild rice.
1/4 cup chicken stock
2 medium onions, sliced thick
1 large turnip, cut in cubes
1 5" long sweet potato, cut in cubes
1 medium zucchini squash, thick slices
5 large mushrooms, sliced
1/2 lb green beans, snipped ends
1/2 medium mixed bell pepper strips
1/2 tsp allspice
1/2 tsp cinnamon
1 clove garlic, minced
1 individual packet stevia sweetener
1 tsp cayenne pepper
1.Poach, then brown chicken breasts in chicken stock in electric skillet or cast iron skillet.
2.Add enough water to have a little bubbling liquid.
3.Add onion slices around chicken, and sprinkle allspice, cinnamon, garlic and red pepper over all.
4.Simmer for 20 minutes or so, turning chicken once. Add Stevia to sauce (and a little more water, if needed).
5.Add turnips and sweet potatoes. Simmer for 20 more minutes.
6.Add all other vegetables except green beans, and stir gently. Lay green beans on top. Cover, and allow to steam until beans are crisp/tender (maybe 5 minutes).
7.Serve with brown or wild rice.
Chickpeas in Tomato and Eggplant Sauce
5 large whole tomatoes
1 cup chickpeas
1 cup cubed eggplants
1 large onion
5 cloves garlic
1 tbsp olive oil
1 tsp salt
1 tsp pepper
1.Boil soaked chick peas in slightly salted water. Drain and cool when done.
2.Peel garlic. Chop onions. Dice tomatoes and eggplant.
3.Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.
4.Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.
5.Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.
6.Serve over brown rice.
7.Note: you could use a dash of basil or any other herb you like
1 cup chickpeas
1 cup cubed eggplants
1 large onion
5 cloves garlic
1 tbsp olive oil
1 tsp salt
1 tsp pepper
1.Boil soaked chick peas in slightly salted water. Drain and cool when done.
2.Peel garlic. Chop onions. Dice tomatoes and eggplant.
3.Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.
4.Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.
5.Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.
6.Serve over brown rice.
7.Note: you could use a dash of basil or any other herb you like
Sunday, December 13, 2009
Italian Eggplant Saute
Ingredients
1 Large Eggplant, peeled and cut into 1" cubes
1 cup diced red onion
2 teaspons fresh minced garlic
1 tablespoon extra virgin olive oil
1 tablespoon flax seed oil
1 1/2 cups sweet roasted red pepper, chopped into small pieces (can buy in jar, already roasted, just drain off liquid)
1 can diced tomatoes with liquid
1 tablespoon basil seasoning
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Directions
Heat oil in pan over medium high heat. Cook onion for about four minutes, add garlic and sweet red pepper and cook for three more minutes, while stirring. Add eggplant and stir. Cook for about three more minutes, then add can of diced tomatoes, with liquid, along with salt, pepper and basil. Stir to combine and reduce heat to medium low and cook for another 10 minutes until eggplant is tender to your preferred taste. Can be eaten as a side dish, a main dish or as a topping for whole wheat pasta. For added flavor, can add a half of teaspoon of parmesean grated cheese on top. If you do not like flax seed oil, can substitute with olive oil. Makes 6, 1 cup servings.
Number of Servings: 6
1 Large Eggplant, peeled and cut into 1" cubes
1 cup diced red onion
2 teaspons fresh minced garlic
1 tablespoon extra virgin olive oil
1 tablespoon flax seed oil
1 1/2 cups sweet roasted red pepper, chopped into small pieces (can buy in jar, already roasted, just drain off liquid)
1 can diced tomatoes with liquid
1 tablespoon basil seasoning
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Directions
Heat oil in pan over medium high heat. Cook onion for about four minutes, add garlic and sweet red pepper and cook for three more minutes, while stirring. Add eggplant and stir. Cook for about three more minutes, then add can of diced tomatoes, with liquid, along with salt, pepper and basil. Stir to combine and reduce heat to medium low and cook for another 10 minutes until eggplant is tender to your preferred taste. Can be eaten as a side dish, a main dish or as a topping for whole wheat pasta. For added flavor, can add a half of teaspoon of parmesean grated cheese on top. If you do not like flax seed oil, can substitute with olive oil. Makes 6, 1 cup servings.
Number of Servings: 6
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