Mushroom Baked Risotto

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Ingredients:

Portabella Mushrooms, 1 large (130-150g), cut into 1/8"-pieces
Olive Oil, 1 tbsp
Garlic, 1 clove (minced)
Rosemary, 1/4 tsp (chopped)
Onions, raw, 1/4 large (chopped)
White Wine, 2 fl oz (remove)
Arborio / Risotto Rice (uncooked), 1/2 cup
Water, tap, 1/2 cup (4 fl oz)
Chicken Broth 99% Fat Free, low sodium, 14oz can (2 cups)
Pecorino Romano Cheese, 2 tbsp (finely shredded)

Equipment: 1 or 2 clay pots with lids (or baking dish)

 

Cooking Instructions:

1. Preheat oven to 400F.

2. Mince garlic clove through press. Chop rosemary and onion. Cut mushroom into small pieces.

3. Heat olive oil in a frying pan. Add garlic and onion and cook for 1 minute. Add rosemary and mushrooms and cook uncovered for 5-10 minutes till there is no liquid in frying pan and mushrooms got light brown.

4. Add white wine and cook for 30 seconds. Add uncooked arborio rice. Mix well.

5. Add rice-mushroom mixture into clay pot (or devide it between two) or any other kind of baking dish. Pour chicken broth and water. Cover with lid.

6. Bake for 25 minutes in the oven.

7. Take it out of the oven. Fluff with folk and add freshly grated cheese. Mix again and serve immediately.

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Nutritional info per 1 cup: Makes 2 cups

    * Calories: 293

    * Fat: 8g Carbs: 45g (fiber: 1.5g) Protein: 8g

Banana baked with Ham and Gruyere

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Ingredients:
Banana, ripen, 2 medium (80g each)
Ham, 4 thin slices, 2 oz (preferably low sodium)
Light Sour Cream, 4 tbsp
Gruyere Cheese, 1/3 cup, shredded
Black Pepper, ground
Paprika

Equipment:
2 baking dishes
cooking spray 

Cooking Instructions:
1. Preheat the oven to 400°F. Grease the baking dishes.
2. Peel bananas, cut them in half crosswise and cut each half lengthwise. Wrap each piece in slices of ham and arrange in two baking dishes. Grind some black pepper on top.
3. Add sour cream and spread it over the wrapped bananas. Put shredded cheese on top and sprinkle with paprika.
4.  Bake in the oven for 20 minutes. Serve warm with a piece of toasted bread.

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Nutritional info: 1 dish
    * Calories: 248
    * Fat: 10g Carbs: 23g (fiber: 2g) Protein: 18g

Cheddar Biscuits

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Ingredients:
2 cups all-purpose flour
1 tbsp baking powder
1/2 tsp baking soda
4 tbsp salted butter, chilled (OR 4 tbsp unsalted butter & 1/4 tsp salt)
3/4 cup (2 oz) shredded sharp Cheddar cheese
1 cup Kefir, chilled (OR buttermilk)

Equipment: 
food processor (or pastry blender)
biscuit cutter

Cooking Instructions:
1. Preheat the oven to 450°F.
2. In a bowl, sift the flour, baking powder, baking soda and salt (if using). Put it in a food processor (or pastry blender) together with butter, pulse until the mixture resembles coarse meal. Add the cheese; toss to coat. Stir in the buttermilk just until the dough comes together. Do not over-knead!
3. Turn the dough out onto a lightly floured work surface and pat (or roll very easy, do not push on) it into a 1/2 -inch thickness. Dip a biscuit cutter in flour and cut out 8-12 biscuits.
4. Transfer the biscuits to a baking sheet covered with cooking spray.
5. Bake for 12 minutes, or until golden brown. Do not open the oven during baking!

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Nutritional info: 8-12 biscuits
    * Calories: 142
    * Fat: 6g Carbs: 18g (fiber: 1g) Protein: 4g

Quinoa Chili

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Ingredients:
Quinoa, dry, 1/2 cup
Water, tap, 1 cup
Salt, a dash
Kidney Beans Dark Red, 1 cup (with juice)
Jalapeno pepper, seeded and chopped (OR a pinch of Cayenne pepper)
Curry powder, 1/2 tsp
Cinnamon, ground, 1/8 tsp
Cumin, ground, 1/8 tsp
Chili powder, 1/4 tsp
Tomato, medium, diced
Green Onions, fresh, 2-4 tbsp, chopped

Cooking Instructions:
Put quinoa, water and a dash of salt in a pot and cook for 15 minutes.
In another pot put beans and spices together, add 1/4 cup of water and simmer it for 10 minutes till beans are thick. Add cooked quinoa. Mix together.
Cut tomato and green onions in small pieces. Put it on top of chili and serve warm.

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Nutritional info: 2 servings (1 cup)
    * Calories: 286
    * Fat: 3g Carbs: 51g (fiber: 10g) Protein: 16g

Cranberry-Apple Chutney

 
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Ingredients:
Orange juice, 1/3 cup
Lemon juice, 1 tbsp
Orange zest (or Lemon zest), grated, 1/4 tsp
Ginger Root, fresh, grated, 1/4 tsp (or 1/8 tsp ground)
Cinnamon, ground, 1/4 tsp
Brown Sugar, 1/3 cup
Cranberries, fresh (or frozen), 2 cups
Apple, fresh, 1 large, peeled, cored and cut into pieces

Cooking Instructions:
Put all the ingredients into a small pot or a sauce pan. Bring to a boil, reduce the heat, steer gently, cover the pot with lid and let simmer for 10-12 minutes.

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Nutritional info: 8-10 servings (1/3 cup)
    * Calories: 43
    * Fat: 0g Carbs: 13g (fiber: 1.5g) Protein: 0g

Roasted Butternut Squash

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Ingredients:
    Butternut Squash, 1 small (800-900 grams), peeled, seeded and cut into pieces
    Black pepper, ground
    Salt
    Olive Oil

Cooking Instructions:
1. Preheat oven 400F.
2. Cover the baking sheet with aluminum foil

and spay it with a non-stick spray.
3. Clean the squash - peel skin, take seeds out, cut into pieces.
4. Put the squash on baking sheet in a single layer. Sprinkle with salt and ground pepper, drizzle with olive oil.
5. Bake at 400F for 35 minutes, until tender.
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Nutritional info: 4 servings (1 cup)
    * Calories: 95
    * Fat: 2g Carbs: 21g (fiber: 6g) Protein: 2g

Pico De Gallo

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Ingredients
  1 large tomato (1.25 cups diced)
  1/4 medium onion (1/4 cup finely chopped)
  1/4 cup chopped fresh parsley (or cilantro)
  1 jalapeño pepper, stemmed, seeded and finely chopped
  1/2 lime (or lemon), zested and juiced
  1/2 teaspoon sugar
  1/4 teaspoon salt
* Freshly ground black pepper to taste

Preparation
1. Chop tomato, onion, jalapeno pepper and parsley. Add everything into a bowl.
2. Zest half of lime and squeeze its juice over the vegetables.
3. Season with salt, sugar and black pepper. Mix well.
4. Chill for an hour. Serve with grilled fish or seafood.
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Nutritional info: 2 servings (1 cup)
    * Calories: 39
    * Fat: 0.5g Carbs: 9g (fiber: 2g) Protein: 1g

Egg Salad

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Ingredients
6 Eggs, large, hard boiled (2 whole ones and 4 egg whites)
Dijon Mustard, 1 tbsp.
Greek yogurt, plain, 0% fat, 1 tbsp.
Mayonnaise with Olive Oil, 1 tbsp.
Green Onions, Fresh, 1/4 cup chopped
Black Pepper, fresh ground, to taste
   *Paprika, a dash, for decoration


Preparation
1. Boil the eggs. Cool them and separate yokes and egg whites out of four eggs. Discard the yokes.
2. Cut 2 whole eggs and 4 egg whites into pieces.
3. Chop fresh green onion.
4. In a bowl, mix together mustard, mayo and yogurt. Add the cut eggs and onions, black pepper to the dressing. Mix carefully.
5. Chill the salad for an hour. Serve cool on top of finely cut fresh spinach.
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Nutritional info: 2 servings (1 cup)
    * Calories: 171
    * Fat: 7g Carbs: 4g (fiber: 0g) Protein: 18g

Chocolate Chip & Banana Muffins

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Ingredients
1/4 cups sugar
1/2 stick (4 tbsp.) unsalted butter, melted
1 medium banana (3-4oz), overripe, mashed
1 large egg
1/2 teaspoon vanilla extract
3/4 cup all-purpose flour
1 teaspoon baking soda
1/8 teaspoon salt
1/4 cup mini chocolate chips

Equipment: 
muffin tin, paper or foil liners

Preparation
1. Preheat the oven to 350° and line muffin tin with paper or foil liners.
2. In a bowl, combine the sugar, melted butter, vanilla extract, mashed banana and egg; mix thoroughly.
3. In another bowl, whisk flour with baking soda and salt.
4. Add the dry ingredients to the wet ingredients and whisk until the batter is evenly moistened. Stir in the chocolate chips.
5. Spoon the batter into the prepared muffin cups. Bake for about 25 minutes, until a toothpick inserted in the center of the muffins comes out with a few moist crumbs attached.
6. Let the muffins cool for 10 minutes before turning them out onto a rack to cool completely.
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Nutritional info: 8 servings (1 muffin)
    * Calories: 220
    * Fat: 11g Carbs: 29g (fiber: 1g) Protein: 3g

Protein Waffles with Flaxseed

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Ingredients
1 egg white
1 tbsp. (5 grams) Whey protein (Vanilla)
2 tbsp. (15 grams ) Rolled Oats (ground in a coffee grinder)
1/2 tbsp. (5 grams ) whole Flaxseeds (ground in a coffee grinder)
3 tbsp. (45 grams) Whipped (or small curd) 1%-fat Cottage cheese
1 tbsp. fresh citrus juice (orange/ lemon/ lime/ grapefruit)
a pinch (1/8 tsp.) of fresh citrus zest

Equipment: 
cooking spray, waffle maker, electric mixer (or food processor), coffee grinder

Preparation
1. Preheat the waffle maker.
2. Grind oats and flax seeds in a coffee grinder till it makes fine powder.
3. If using a mixer, beat up together egg white, citrus juice and zest and protein powder. Add cottage cheese and mix well. Add ground oats and flaxseed and mix.
If using a food processor, put all the ingredients and mix well, scrapping sides of the bowl with spatula.
4. Spray non-stick spay on waffle maker. Pour the batter and cook for 5 minutes.
5. Serve immediately. Garnish with Greek yogurt, honey and fresh fruits.
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Nutritional info: 1 serving (1 waffle)
    * Calories: 175
    * Fat: 3.6g Carbs: 13g (fiber: 2.5g) Protein: 22g