This was a dish that I can up with on a Friday night while chilling with my mom. We both wanted a salad but didn't feel like going out for dinner. So we took all the ingredients she had in the refrigerator and made a GREAT large salad that we enjoyed.
Ingredients:
1 Cup baby Spinach
2 Cups mixed salad greens
1 head of asparagus (roasted)
1 cup button mushrooms (sliced)
1/4 cup diced grape tomato
1 avocado sliced
3 tbsp wheatberry (cooked)
1-2 tbsp chopped olives
1 tsp cranberries
1 tsp sliced almonds
1tsp feta cheese
3 oz cooked shrimp(fresh or frozen)
Preheat oven to 350, and roast your asparagus for 20 minutes. Take your already cooked shrimp and thaw them under cold water till no longer frozen. Place all other ingredients in a large bowl, add your roasted asparagus, shrimp, and feta, toss together. Dress before serving.
Tips:
This is a dish that can be used with any protein and tossed with any non cream based dressing. We used my moms great lemon vinaigrette (listed below). Enjoy this all summer long, or on a night where you have no interest in going out. Pairs really well with white or red wine!!
Vinaigrette:
1-2 TBSP olive oil
1 TBSP lemon juice
pinch of garlic and pepper
Tuesday, March 20, 2012
Penne with Turkey and Eggplant
This is a great dish filled with all the flavors of Eggplant Parmesan. A quick and easy dish you can prepare any night of the week.
Ingredients:
1 Package of ground Turkey or Lean Ground Beef (90%)
1 tbsp olive oil
1 tsp minced garlic
1 can diced tomato with oregano and basil
1-2 cups Marinara Sauce
1 large Eggplant sliced in cubes
1 Box of whole grain Penne (13 oz)
Bring a pot of water to a boil. In a saute pan heat olive oil, garlic, and ground meat. Cook till its no longer pink, add your canned tomato, sauce, and eggplant. Let the entire dish simmer for about 15-20 minutes. Cook your pasta according to box, drain and place into a bowl. Top with your meat and eggplant, stir together, sprinkle with Parmesan cheese and serve.
Tips:
This dish smell AMAZING....if you don't want to use pasta use rice or just place it into a bowl, like a hearty stew. FYI tastes even better the next day.
Ingredients:
1 Package of ground Turkey or Lean Ground Beef (90%)
1 tbsp olive oil
1 tsp minced garlic
1 can diced tomato with oregano and basil
1-2 cups Marinara Sauce
1 large Eggplant sliced in cubes
1 Box of whole grain Penne (13 oz)
Bring a pot of water to a boil. In a saute pan heat olive oil, garlic, and ground meat. Cook till its no longer pink, add your canned tomato, sauce, and eggplant. Let the entire dish simmer for about 15-20 minutes. Cook your pasta according to box, drain and place into a bowl. Top with your meat and eggplant, stir together, sprinkle with Parmesan cheese and serve.
Tips:
This dish smell AMAZING....if you don't want to use pasta use rice or just place it into a bowl, like a hearty stew. FYI tastes even better the next day.
Monday, March 5, 2012
Healthy Carrot, Zucchini and Tomato Soup
I love soup but I don't enjoy cream based soups. I also like to make my own because no matter what labels say canned anything has a tone of sodium. So I like to control my nutrients in soup. So I used my favorite kind (tomato) with an added twist of extra vegetables. So let's get started on this quick low fat healthy soup.
Ingredients.
1 box of diced tomatoes (Pompi)
4 carrots diced
2 zucchinis diced
2 tsp minced garlic
1 medium onion diced
2 tbsp olive oil
Black pepper to taste
Dash of Cumin to taste
3 cups low sodium or low fat chicken or vegetable broth
In a soup pot or Dutch oven, heat oil, onions and garlic. Add your vegetables, tomatoes, and broth. Reduce heat to low and simmer for about 20 minutes or until vegetables are soft. Add spices, reduce heat and let cool before you emulsify or blend it. Once blended the consistency is smooth and velvet, you may just think there is cream in it. Serve with a salad and enjoy. <
Ingredients.
1 box of diced tomatoes (Pompi)
4 carrots diced
2 zucchinis diced
2 tsp minced garlic
1 medium onion diced
2 tbsp olive oil
Black pepper to taste
Dash of Cumin to taste
3 cups low sodium or low fat chicken or vegetable broth
In a soup pot or Dutch oven, heat oil, onions and garlic. Add your vegetables, tomatoes, and broth. Reduce heat to low and simmer for about 20 minutes or until vegetables are soft. Add spices, reduce heat and let cool before you emulsify or blend it. Once blended the consistency is smooth and velvet, you may just think there is cream in it. Serve with a salad and enjoy. <
Saturday, March 3, 2012
Baked Tuna with Roasted Vegetable Salad
I love fish and this is one of those dishes that will work with just about any fish you want. If I don't have Tuna I use salmon of even shrimp. This is a great way to get protein vegetables on one dish.
Ingredients
1-2 pieces of tuna or salmon (more if you have extra people)
Dash of ginger
Splash of lemon juice
Vegetable
1 head of asparagus
1/2 cup of green beans
Sliced fennel
1 cup sliced mushrooms (button or portobello)
Olive oil spray
Preheat your oven to 350. Place your fish in a pan and sprinkle your ginger on top. Take all your vegetables and place them on a baking dish spray with a little olive oil. Before placing your tuna into the oven spritz the lemon juice over it. Place your vegetables into the oven for about 20 minutes, the once your timer hits 10 place the fish in. Remove once it is done, place all your vegetables on a dish and top with the tuna. Squeeze with fresh lemon and olive oil and enjoy.
Tips
I love Greek yogurt sauce so I top mine with that or salsa. Either way you can't go wrong. Makes a great nutritious meal.
Ingredients
1-2 pieces of tuna or salmon (more if you have extra people)
Dash of ginger
Splash of lemon juice
Vegetable
1 head of asparagus
1/2 cup of green beans
Sliced fennel
1 cup sliced mushrooms (button or portobello)
Olive oil spray
Preheat your oven to 350. Place your fish in a pan and sprinkle your ginger on top. Take all your vegetables and place them on a baking dish spray with a little olive oil. Before placing your tuna into the oven spritz the lemon juice over it. Place your vegetables into the oven for about 20 minutes, the once your timer hits 10 place the fish in. Remove once it is done, place all your vegetables on a dish and top with the tuna. Squeeze with fresh lemon and olive oil and enjoy.
Tips
I love Greek yogurt sauce so I top mine with that or salsa. Either way you can't go wrong. Makes a great nutritious meal.
Chopped Chicken Sausage with Peppers
All Fit Cuisine clients love the classic recipes so I decided to try a different spin on sausage and peppers only instead of keeping the sausage whole and using turkey or pork I found a great chicken sausage from Primio. Less fat and just as much flavor. So let's get started
Ingredients
1 package of chicken sausage out of the casing
1 tsp Ms. Dash Italian seasoning
1 yellow pepper chopped
1 red pepper chopped
1 orange pepper chopped
1 small onion diced
1 tbsp olive oil
1 tbsp minced garlic
1 can diced tomatoes with basil
2 cups marinara sauce
1 12 oz bag of whole wheat wide noodles
Boil water for noodles. In a saute pan heat up oil, garlic, and onions till tender. Then add your peppers and sausage (out of casing). Stir in canned tomatoes and simmer on medium low heat for about 10 minutes, or until peppers are tender and sausage is no longer pink. Add your spice and stir all together, pour in the marinara and simmer once again for about 10 minutes. Place your noodles into the boiling water. Once the sausage in complete place into a serving bowl, toss your noodles and stir altogether. Garnish if you want with Parmesan cheese. Serve and enjoy.
Tips
If you don't want to use noodles use any pasta, rice or quinoa you wish. This is a quick healthy and complete meal. Having the sausage out of the casing makes it more flavorful, plus everyone gets to enjoy the yummy sausage.
Ingredients
1 package of chicken sausage out of the casing
1 tsp Ms. Dash Italian seasoning
1 yellow pepper chopped
1 red pepper chopped
1 orange pepper chopped
1 small onion diced
1 tbsp olive oil
1 tbsp minced garlic
1 can diced tomatoes with basil
2 cups marinara sauce
1 12 oz bag of whole wheat wide noodles
Boil water for noodles. In a saute pan heat up oil, garlic, and onions till tender. Then add your peppers and sausage (out of casing). Stir in canned tomatoes and simmer on medium low heat for about 10 minutes, or until peppers are tender and sausage is no longer pink. Add your spice and stir all together, pour in the marinara and simmer once again for about 10 minutes. Place your noodles into the boiling water. Once the sausage in complete place into a serving bowl, toss your noodles and stir altogether. Garnish if you want with Parmesan cheese. Serve and enjoy.
Tips
If you don't want to use noodles use any pasta, rice or quinoa you wish. This is a quick healthy and complete meal. Having the sausage out of the casing makes it more flavorful, plus everyone gets to enjoy the yummy sausage.
Zucchini and Mushroom Bake with Pasta
This is a fun yummy recipe that takes no time to make and is full of nutrients and flavor.
Ingredients
1 package of mushrooms slices
1 tbsp olive oil
1 tsp garlic
1 bag of fresh baby spinach
1 can of diced tomato
1 zucchini sliced
2 tbsp low fat part skin
1 box whole grain pasta (rotini or ziti with lines)
Boil water according to box. Preheat oven to 350. In a saute pan heat up garlic, oil, for about 1 minute. Then add your zucchini and mushrooms cooking till tender. Then place pasta in boiling water, cooking till just about al dente. Add spinach to the sauté pan and canned tomato cook till all vegetables are tender. Drain pasta and place into a pan, add vegetable mixture and stir all together. Toss in your ricotta cheese mix together and place in the oven for about 15 minutes. Remove from the oven and let cool.
Tip:
This is a great vegetarian meal, if you want add chicken for extra protein. Can be made in advance and reheated the next day.
Ingredients
1 package of mushrooms slices
1 tbsp olive oil
1 tsp garlic
1 bag of fresh baby spinach
1 can of diced tomato
1 zucchini sliced
2 tbsp low fat part skin
1 box whole grain pasta (rotini or ziti with lines)
Boil water according to box. Preheat oven to 350. In a saute pan heat up garlic, oil, for about 1 minute. Then add your zucchini and mushrooms cooking till tender. Then place pasta in boiling water, cooking till just about al dente. Add spinach to the sauté pan and canned tomato cook till all vegetables are tender. Drain pasta and place into a pan, add vegetable mixture and stir all together. Toss in your ricotta cheese mix together and place in the oven for about 15 minutes. Remove from the oven and let cool.
Tip:
This is a great vegetarian meal, if you want add chicken for extra protein. Can be made in advance and reheated the next day.
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