Asparagus, Artichoke and Mushroom Saute
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Ingredients
Olive Oil, 1 tbsp
Garlic, 1 clove, chopped
Onions,1/4 cup, chopped
Portabella Mushrooms, 1 large (6oz) or any kind of fresh mushrooms
Asparagus, fresh, 1/2 lb
Artichokes, frozen, 1/2 cup (4 oz), thawed
Cherry tomatoes, 1 cup, halved
Salt, 1/2 tsp
Pepper, black, ground 1/4 tsp
Balsamic vinegar, 1 tablespoon
*shredded cheese of your choice for garnish (optional) g)
Preparation
1. Thaw frozen artichokes.
2. Chop garlic and onions finely. Heat up olive oil in a pan, add garlic and onions and fry at low-medium heat for 2 minutes.
3. Cut mushroom in big pieces, add to the pan and fry for 2 minutes.
4. Cut asparagus in 2"-long pieces, add it to pan. Put artichokes. And cook everything till asparagus is done but still crunchy.
5. Halve tomatoes, add them to saute. Turn the heat off.
6. Sprinkle balsamic vinegar over the vegetables. Add salt and pepper, mix veges.
7. Serve warm topped with shredded cheese of your choice.
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Nutritional info: 4 servings (1 cup)
* Calories: 80
* Fat: 4g Carbs: 10g (fiber: 4g) Protein: 4g
Protein Jell-O with Strawberries
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Ingredients
Strawberries, fresh, 8oz (1 cup pureed)
Kraft Jell-o Brand Sugar Free Gelatin Dessert, dry, 1 box
Water, tap, 1 cup hot + 3/4 cup cold
Whey Protein, Vanilla, 1scoop (34g)
Preparation
1. Boil 1 cup of water.
2. Clean strawberries and puree them in food processor.
3. Put 1 bag of dry Jell-o in a bowl, pour the hot water and whisk immediately to dissolve gelatin.
4. In another cup mix together whey protein and cold water. Pour the mixture into dissolved gelatin. Mix well.
5. Add pureed strawberries, mix them in.
6. Put the prepared mixture in three 1-cup ramekins or glasses. Place in refrigerator and cool for at least 3 hours till the jelly is set.
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Nutritional info: 3 servings (1 cup)
* Calories: 83
* Fat: 1g Carbs: 6g (fiber: 2g) Protein: 10g
Roasted Sweet Potatoes skin-on with Maple Syrup
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Ingredients
Sweet potato, raw, skin on, 2 medium
Olive Oil, 2 tbsp
Lemon juice, 1 tbsp
Pepper, black, a dash
Salt, a dash
Maple Syrup, 2 tbsp (divided)
Cinnamon, ground, 1 tsp (divided)
Nutmeg, ground, 1/2 tsp (divided)
Preparation
1. Preheat oven to 400F.
2. Wash potato and cut into pieces (the bigger ones will take more time to cook). Put them in large bowl.
3. Drizzle with olive oil, lemon juice and 1tbsp of maple syrup. Sprinkle with salt, ground pepper and half amount of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Mix well to coat every piece with oil and spices.
4. Put potatoes on baking sheet in a single layer.
5. Bake at 400F for 30-40 minutes, stirring every 15 minutes, until tender.
6. Take potatoes out and immediately drizzle with 1tbsp maple syrup and the rest of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Stir well and serve warm as a side dish.
It is also good when served with 1/4cup of plain fat-free Greek yogurt on top.
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Nutritional info: 4 servings (1 cup)
* Calories: 141
* Fat: 7g Carbs: 19g (fiber: 2g) Protein: 1g
Ingredients
Sweet potato, raw, skin on, 2 medium
Olive Oil, 2 tbsp
Lemon juice, 1 tbsp
Pepper, black, a dash
Salt, a dash
Maple Syrup, 2 tbsp (divided)
Cinnamon, ground, 1 tsp (divided)
Nutmeg, ground, 1/2 tsp (divided)
Preparation
1. Preheat oven to 400F.
2. Wash potato and cut into pieces (the bigger ones will take more time to cook). Put them in large bowl.
3. Drizzle with olive oil, lemon juice and 1tbsp of maple syrup. Sprinkle with salt, ground pepper and half amount of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Mix well to coat every piece with oil and spices.
4. Put potatoes on baking sheet in a single layer.
5. Bake at 400F for 30-40 minutes, stirring every 15 minutes, until tender.
6. Take potatoes out and immediately drizzle with 1tbsp maple syrup and the rest of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Stir well and serve warm as a side dish.
It is also good when served with 1/4cup of plain fat-free Greek yogurt on top.
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Nutritional info: 4 servings (1 cup)
* Calories: 141
* Fat: 7g Carbs: 19g (fiber: 2g) Protein: 1g
Lentil Soup with Smoked Turkey
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Ingredients
Smoked turkey leg and breast, cooked, skin and bones removed, 6-8oz
Olive Oil, 1 tbsp
Garlic, 2 cloves, chopped
Carrots, raw, 1/2 medium (2oz), chopped
Celery, raw, 1 large stalk, chopped
Onions, raw, 1/2 large, chopped
Bay Leaf, 2 whole
Pepper, black, ground, 1/2 tsp
Diced Tomatoes, 1 can, 15oz, with the juice
Chicken Broth 99% Fat Free, 2 cups (1 15oz-can)
Lentils, dry, 1 cup
Water, 4-6 cups
Potatoes, raw, 1/2 cup (5oz) cut in pieces
** Goat cheese or Parmesan for garnish (optional)
Preparation
1. Cut smoked turkey meat into bite-sizes. Chop garlic, onion, celery and carrot.
2. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
3. Open canned tomatoes and broth.
4. Add ground black pepper, tomatoes, turkey, chicken broth and water into the pot. Mix very easy.
5. Add dry lentils. Stir them in.
6. Cook the soup at very low heat partly covered for 40 minutes till the lentils are done.
7. Cut the potatoes. Add them to the soup and cook it for 10-15 more minutes till the potatoes are done.
8. Serve right away, garnished with goat cheese or Parmesan.
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