Recipes

DIET SOUP

5 cup water

1/2 ounce dry lentils

1/2 ounce dry black beans

1/4 cup chopped onion

2 garlic cloves chopped

2 boullion cubes ( chicken or veggie one}

2 whole fresh carrots chopped

2 cup fresh spinch chopped

2 cup fresh escarole chopped

 2 plum tomato

1 ounce small pasta such as elbows ( may use low carb, whole wheat pasta if you like}

1. rinse and soak lentil and black beans as per the package

2.place 5 cups water in a pot and bring to a boil

3.  add beans and lentil, bring to a boil. Boil for 3 mins then put flame on low – moderate flame for 1/2 hour.

4. add boullion

5. add carrots, spinch, escarole, garlic and onion

6. salt and pepper to taste

7. cook for about 15 mins

8.  add pasta and cook for 5 more mins

All done eat, enjoy

String Beans and Brown Rice

1 oz brown rice

1 lb string beans

1 tsp olive oil

2 plum tomatoes

2 cloves garlic

salt and pepper to taste

Boil brown rice until tender. Drain and place in bowl.

chop garlic and plum tomatoe and place on the side

1 tsp olive oil in sautee pan, add garlic and tomatoes. Sautee garlic oil and tomatoes. Add cleaned string beans. Sautee with the oil garlic and tomatoes. Now add about 2 oz water. Put gas on low. Sautee further for approx 5-7 minutes. Add brown rice, salt papper to pan and sautee for another 5 mins.

It Done ! 

Wild Salmon “A LA” Michelina

4oz wild salmon fillet

3 garlic cloves

1 table spoon red onion

1 tsp basil

1 tsp olive oil

1/4 lemon wedge

salt and pepper to taste

Rinse salmon with cool water and place it in a pan. chop garlic and red onion and place in a bowl. Now add salt, pepper, basil,squeezed lemen and olive oil. Mix all together. Coat the salmon on both sides with this mixture. Cover pan. Place in the oven on 375 for about 20 minutes..

 

Turkey Burgers

1 lb Ground Turkey( may use ground chicken)

1 whole red riped tomatoe

1/4 medium red onion

2 tblesp fat free italian dressing

4 med size mushrooms

1/4 cup bread crumbs( perfer low carb bread crumbs)

chop tomato, onion, and mushrooms

place ground turkey in a bowl

add the chopped tomato, onion, and mushroom.

Mix all together using your clean hands

then add 1/4 cup bread crumbs , 1 tablesp fat free italian dressing

Mix all together

make 4 patties.

cook them by either grilling them or baking in the oven on 375 for about 1/2 hour

These patties are about 200 calories each.

ENJOY !!!

 

Escarole,Brown Rice and Chic peas

October 19th, 2006

2 heads of fresh escaro0le, cleaned and cut

1/2 cup chic peas

olive oil spray

2 plum tomatoes

1/4 cup of brown rice

2 cloves of garlic

salt and pepper to taste

Boiled escarole for about 10- 15 minutes

Cut plum tomatoes into pieces

boil brown rice until tender

cut up garlic cloves

Spray skillet with olive oil spray. Sautee garlic and tomato in skillet for about 2-3 mins or until garlic is litely browned. Then add escarole, sautee for 10 minutes. Then add chic peas and brown rice, salt and pepper. Sautee all together for 3-4 mins. reduce gas to sim for 5 mins.

serving size: 2

calories per seving:160

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Turkey Meat Loaf

 

! lb lean ground turkey

1/2 cup oats dry

1 egg ( may use 1/4 egg beaters instead)

1/4 fresh onion diced

1/4 cup ketchup

salt pepper garlic powder to taste

 

1 Combine all ingredients in a bowl and mix well.

2 Bake in loaf pan ay 350 for 25- 30 mins

3 cut into 5 slices, sever and enjoy.

 

servings 5, serving size 1 slice

calories 192,  T fat 7 gms,  sat fat2 gms,  cholesterol 103 mg

sodium 214 mg,  fiber 1gm,  protein 21 gms,  carb 23 gms

potassium 292 mg