Rosemary Beef Stew
Sliced Cucumbers
1 pound beef stew meat , cubed
1 cup beef broth
5 oz. tomato sauce
2 cups green beans , cut
2/3 cup onion, yellow , finely chopped
1/3 cup carrots , sliced
1/3 cup celery , sliced
1 clove garlic , minced
1 tsp. dried rosemary
1 each bay leaf
1 Tbsp. cornstarch
1/4 cup water
sea salt & pepper to taste
3 cups rice, brown basmati , cooked
4 cups cucumber , sliced
sea salt & pepper to taste
Combine all ingredients, except cornstarch, water, salt, pepper, and rice, in 6-quart slow cooker; cover and cook on low 6 to 8 hours. Turn heat to high and cook 10 minutes; stir in combined cornstarch and water. Stir cornstarch mixture into stew for 2-3 minutes to thicken. Discard bay leaf; season to taste with salt and pepper; serve over rice.
Leave the peel on the cucumbers. Season with sea salt and pepper to taste.
Calories- 16
Sauteed Corn, Green Beans & Broccoli with Feta
Pan-Grilled Yellow Squash
4 each chicken breast halves , boneless, skinless
1 cup onion, yellow , chopped
1 1/2 pounds spinach
2 Tbsp. Swiss cheese , shredded
1/8 tsp. nutmeg
8 oz. mushrooms, white , sliced
1 cup milk, skim
1 cup chicken broth
1 Tbsp. butter , melted
1 cup corn , frozen
1 cup green beans , frozen
1 1/2 cups broccoli florets
1 Tbsp. olive oil
1/4 cup Feta cheese
1/2 tsp. dried oregano
sea salt & pepper to taste
1 1/2 tsp. olive oil
1 clove garlic , minced
1/4 tsp. sea salt
1 Tbsp. onion, sweet , chopped
1 tsp. fresh basil , chopped
2 cups zucchini , sliced
pepper, black
2 cups yellow squash , sliced
Heat olive oil in a skillet over medium heat. Stir in vegetables and cook until the broccoli is tender. Add the Feta cheese, oregano, sea salt and pepper. Cook until cheese is melted and serve immediately.
Calories -121 Protein -5g Fat -7g Carbohydrates -13g Fiber -3g
Roast Pork Loin
Light Tossed Salad
3 cloves garlic , minced
2 Tbsp. orange zest
1 Tbsp. fennel seeds
1 1/2 Tbsp. fresh rosemary , chopped
1 Tbsp. olive oil
2 pounds pork loin
sea salt & pepper to taste
2 cans great northern beans
3 Tbsp. lemon juice
8 cups mixed baby greens
1/4 cup dried cranberries
1/4 cup Feta cheese , crumbled
1/4 cup balsamic vinegar
Drain and rinse Great Northern beans. Preheat the oven to 450oF. On a cutting board, combine the garlic, orange zest, fennel seeds, and 1 tablespoon of the rosemary. Run your knife repeatedly through the mix until it begins to take on a paste-like consistency. Scoop it up into a bowl and add the olive oil. Season the pork with salt and pepper, then rub it all over with the paste. At this point, you can cook it immediately or marinate the loin for up to 4 hours in the refrigerator for deeper flavor.
Divide ingredients evenly among serving bowls. Drizzle with balsamic vinegar and serve immediately.
Calories-83 Protein(g)-3 Fat(g)-2 Carbohydrates(g)-17 Fiber(g)-2
Key West Chicken-Avocado Sandwiches
Light Potato Salad
1 each avocado
1 Tbsp. lime juice
1 cup baby spinach
2 cups chicken , cooked
4 each whole wheat sandwich rolls
1 cup mango , sliced
2 cups potatoes, red , diced
1/2 cup Greek yogurt, plain
2 Tbsp. chives, fresh , chopped
sea salt & pepper to taste
Mash avocado. Combine mashed avocado and lime juice in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture. Layer 1/4 cup of the spinach, 1/2 cup of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
Wash potatoes and dice, leaving the peel on. Boil potatoes in salted water until a fork pierces them easily. Drain and toss with nonfat Greek yogurt, chives, sea salt and pepper. Chill before serving.
Calories-75 Protein(g)-4 Fat(g)-0 Carbohydrates(g)-14 Fiber(g)-2
Moroccan Grilled Chicken with Israeli Couscous
Light Tossed Salad
1/2 tsp. cinnamon , ground
1/2 tsp. cumin , ground
1/2 tsp. sea salt
1/4 tsp. allspice , ground
1/4 tsp. cayenne
1/4 tsp. cloves (ground)
1 1/4 pounds chicken thighs , boneless, skinless
1 Tbsp. olive oil
3/4 cup onion, sweet , chopped
1/2 cup carrots , chopped
2 cloves garlic , minced
1/2 tsp. ginger, ground
1/4 tsp. sea salt
1 cup couscous, Israeli
1 1/2 cup chicken broth
1/4 cup almonds, slivered
2 Tbsp. raisins
8 cups mixed baby greens
1/4 cup dried cranberries
1/4 cup Feta cheese , crumbled
1/4 cup balsamic vinegar
Trim visible fat from the chicken. Combine the cinnamon, cumin, salt, allspice, cayenne, and cloves in a gallon-size resealable plastic bag. Add the chicken, close the bag, and shake it to coat. Set aside.
Divide ingredients evenly among serving bowls. Drizzle with balsamic vinegar and serve immediately.
Calories-83 Protein(g)-3 Fat(g)-2 Carbohydrates(g)-17 Fiber(g)-2
Garlic-Basil Shrimp
Sliced Strawberries
2 Tbsp. olive oil
1 1/4 pounds shrimp, raw
3 cloves garlic , minced
1/8 tsp. pepper, red , crushed
3/4 cup white wine
1 1/2 cups cherry tomatoes , halved
1/4 cup fresh basil , finely chopped
sea salt & pepper to taste
8 oz. orzo pasta
2 cups strawberries , sliced
Prepare pasta according to package instructions. Peel and devein shrimp. Heat the oil in a large heavy skillet over medium-high heat until hot, then add the shrimp and cook, turning once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.
Serve unsweetened for nutrition information to be accurate.
Calories- 30 Fat- 0g Protein- 0.5g Carbohydrates- 7g Fiber- 1.5g
Spaghetti With Broccoli and White Beans
Cantaloupe
8 oz. spaghetti, whole wheat
1 Tbsp. olive oil
1 each onion, yellow , chopped
4 cloves garlic , minced
1/2 tsp. sea salt
1/4 tsp. red pepper flakes
1 1/4 pounds broccoli , chopped
1 1/2 cups vegetable broth
1 can cannellini beans , drained
2 tsp. balsamic vinegar
1/4 cup romano cheese , grated
2 cups cantaloupe , cubed
Bring a large pot of water to a boil over high heat. Add the spaghetti and cook according to package directions. Drain the spaghetti and return to the cooking pot.
***Prep in day***
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