Ingredients
Rub
1/2 teaspoon whole peppercorns, crushed
1/2 teaspoon salt or salt substitute
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme
Steak
5 oz. flanked steak
1 teaspoon olive oil
1/2 cup onions
1/2 cup mushrooms
1/2 cup green peppers
Mix peppercorn, salt, mustard, garlic powder and thyme. Brush and rub evenly over steak. Let stand for 10 minutes. Heat a non-stick grill pan over medium heat and coat with cooking spray. Grill 5-7 minutes on each side or until desired doneness. Saute onions, mushrooms, and green peppers with oil. Serve on the side. This recipe makes 1 serving.
Sunday, April 25, 2010
Sunday, February 7, 2010
Mexican Chicken
Mexican Chicken - A lean and green recipe!
10 ounces chicken breast tenders
2 cups diced tomatoes
2 cups diced zucchini
1 small can diced chilies
2 TBSP chili powder
1 tsp cumin
hot sauce, to taste
1/2 cup low fat cheddar
Sprayed a large, frying pan with non-stick spray and cooked the chicken breasts 5-7 minutes/side, or until lightly browned. Added zucchini, tomatoes, chilies, and spices. Cover and simmer for 25 minutes, stirring frequently, and adding water as needed to prevent sticking. The vegetables should slightly caramelize. Put on plate, and sprinkle with cheese and hot sauce.
Enjoy!
10 ounces chicken breast tenders
2 cups diced tomatoes
2 cups diced zucchini
1 small can diced chilies
2 TBSP chili powder
1 tsp cumin
hot sauce, to taste
1/2 cup low fat cheddar
Sprayed a large, frying pan with non-stick spray and cooked the chicken breasts 5-7 minutes/side, or until lightly browned. Added zucchini, tomatoes, chilies, and spices. Cover and simmer for 25 minutes, stirring frequently, and adding water as needed to prevent sticking. The vegetables should slightly caramelize. Put on plate, and sprinkle with cheese and hot sauce.
Enjoy!
Monday, October 19, 2009
Mini Fritattas
Nonstick cooking spray
8 large eggs
1/2 cup skim milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 ounces thinly sliced ham, chopped
1/3 cup freshly grated Parmesan
2 tablespoons chopped fresh Italian parsley leaves
Preheat the oven to 375 degrees F.
Spray 2 mini muffin tins (each with 24 cups) with nonstick spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in the ham, cheese, and parsley. Fill the muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately
8 large eggs
1/2 cup skim milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 ounces thinly sliced ham, chopped
1/3 cup freshly grated Parmesan
2 tablespoons chopped fresh Italian parsley leaves
Preheat the oven to 375 degrees F.
Spray 2 mini muffin tins (each with 24 cups) with nonstick spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in the ham, cheese, and parsley. Fill the muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately
Low Carb Meatloaf
2 lb ground lean ground beef or turkey
8-oz can tomato sauce
3 or 4 tbsp low sodium soy sauce
1 tbsp onion powder
1 tbsp dried parsley
salt & pepper to taste
3 or 4 cloves garlic, minced very fine
2 eggs, slightly beaten
1/2 to 3/4 cup Parmesan, Romano, or other shaker-style cheese (or combine!)
1 slice uncooked turkey bacon, finely chopped
1. Mix all the ingredients together. Don't overhandle the meat, just mix enough to incorporate the ingredients.
2. Shape lightly into a casserole or other deep dish.
3. Bake uncovered at 350* for approximately one hour.
4. About 10 minutes before removing from oven, add a thick layer of grated cheese, preferably cheddar, and allow it to melt.
8-oz can tomato sauce
3 or 4 tbsp low sodium soy sauce
1 tbsp onion powder
1 tbsp dried parsley
salt & pepper to taste
3 or 4 cloves garlic, minced very fine
2 eggs, slightly beaten
1/2 to 3/4 cup Parmesan, Romano, or other shaker-style cheese (or combine!)
1 slice uncooked turkey bacon, finely chopped
1. Mix all the ingredients together. Don't overhandle the meat, just mix enough to incorporate the ingredients.
2. Shape lightly into a casserole or other deep dish.
3. Bake uncovered at 350* for approximately one hour.
4. About 10 minutes before removing from oven, add a thick layer of grated cheese, preferably cheddar, and allow it to melt.
Crock Pot Rotisserie Chicken
Crock Pot Rotisserie Chicken
1 whole chicken
Olive Oil spray
Lawry's seasoned salt
Aluminum Foil
Clean chicken inside and out. Spray with olive oil. Sprinkle with Lawry's. Spray inside of crock pot with olive oil. Note: Do not put any water in the crock pot. Roll 3 or 4 wads of aluminum foil into 2-3 inch balls and put them in the bottom of the crock pot. The chicken will sit on top of the foil. Place chicken, breast side down, in crock pot. Cook on high 4-6 hours.
1 whole chicken
Olive Oil spray
Lawry's seasoned salt
Aluminum Foil
Clean chicken inside and out. Spray with olive oil. Sprinkle with Lawry's. Spray inside of crock pot with olive oil. Note: Do not put any water in the crock pot. Roll 3 or 4 wads of aluminum foil into 2-3 inch balls and put them in the bottom of the crock pot. The chicken will sit on top of the foil. Place chicken, breast side down, in crock pot. Cook on high 4-6 hours.
Sunday, May 17, 2009
Chicken Parmesan
Chicken Breasts
Spaghetti Sauce
Parmesan Cheese
Olive Oil
Low Fast Mozzarella Cheese
Moisten Chicken breast with water. Dip in parmesan cheese to thoroughly coat both sides. Coat frying pan with Pam and add about 1 tsp olive oil. Cook over medium heat. Spoon 1-2 tbs spaghetti sauce on chicken breast and sprinkle with Mozzarella Cheese!!!! Yum!!!
Spaghetti Sauce
Parmesan Cheese
Olive Oil
Low Fast Mozzarella Cheese
Moisten Chicken breast with water. Dip in parmesan cheese to thoroughly coat both sides. Coat frying pan with Pam and add about 1 tsp olive oil. Cook over medium heat. Spoon 1-2 tbs spaghetti sauce on chicken breast and sprinkle with Mozzarella Cheese!!!! Yum!!!
Vietnamese Beef Salad
Steak (sliced in thin strips)
Marinate in Soy Sauce Marinade (see below)
Sauté in a little olive oil until cooked to desired doneness.
½ white or yellow onion sliced thin (Marinate in Rice Vinegar or White Vinegar for 4 hours or overnight)
Tomatoes (Chopped)
Lettuce (Broken into pieces)
Assemble and mix ingredients and top individual servings with Soy Sauce Dressing
Soy Sauce Dressing
2 T. Light Soy Sauce
4 T. Rice vinegar
2 T. olive oil
Mix well and have on salad.
If you prefer your own low carb, low sugar dressing, that is fine too. (under 5 grams each)
Marinate in Soy Sauce Marinade (see below)
Sauté in a little olive oil until cooked to desired doneness.
½ white or yellow onion sliced thin (Marinate in Rice Vinegar or White Vinegar for 4 hours or overnight)
Tomatoes (Chopped)
Lettuce (Broken into pieces)
Assemble and mix ingredients and top individual servings with Soy Sauce Dressing
Soy Sauce Dressing
2 T. Light Soy Sauce
4 T. Rice vinegar
2 T. olive oil
Mix well and have on salad.
If you prefer your own low carb, low sugar dressing, that is fine too. (under 5 grams each)
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