Category: Recipes

Garlic Shrimp with Roasted Italian Veggies

by My Team My Health, posted in Recipes, Seafood, Uncategorized

shrimp-roasted-vegetables

Garlic Shrimp with Roasted Italian Veggies

Slightly adapted from thatsmyhome.com

Makes 6 servings

Per serving

1 Leanest protein

2 fats

3 vegetables

3 condiments

 

Veggies

  • 1 – 8 ounce eggplant
  • 1 -10 ounce zucchini
  • 1 large onion
  • 1 pint grape tomatoes – total weight ¾ pound
  • 3 – 4 mini sweet peppers – 6 ounces
  • 4 garlic cloves
  • 2 tablespoons oil
  • ½ teaspoon salt
  • ½ teaspoon pepper

 

Sauce

  • 4 tomatoes – skins removed and deseeded – total weight 1 pound
  • 1 tablespoon oil
  • 3 tablespoons shallot – minced
  • 1 cup of fresh basil
  • 4 tablespoons flat leaf parsley
  • 2 tablespoons red wine vinegar
  • 1 packet Splenda or Stevia

 

Shrimp

  • 75 pounds raw peeled shrimp
  • 1 ½ tablespoons butter
  • 3 garlic cloves

 

Instructions

  1. Cut the eggplant into bite size pieces. Add a little salt to it and place it in a colander to drain for 20 minutes. Blot with a paper towel.
  2. Cut up zucchini into bite size pieces. Place on a sprayed large cookie sheet. Add the eggplant.
  3. Cut the onion into bite size pieces. Add to cookie sheet.
  4. Cut the grape tomatoes in half, add to the vegetables.
  5. Cut the sweet peppers into bite size pieces, add to the vegetables.
  6. Sprinkle the oil and garlic over all of the vegetables. Add salt and pepper.
  7. Roast vegetables in a 400 degree oven until they are tender and just getting a little color, about 20 minutes. While the vegetables are roasting prepare the sauce. Remove and add to tomato sauce.
  8. Bring a pan of water to a boil. Add the tomatoes. When the water comes back to a boil remove the tomatoes and run cold water over them. Core the tomatoes and remove the skin. Cut the tomatoes in half and squeeze to remove the seeds. Cut into bite size pieces.
  9. Add the oil to a sauté pan. Add the tomatoes and shallots. Saute quickly over medium heat. When most of the juices have evaporated add the roasted vegetables. Add the red wine vinegar, sugar substitute, basil and parsley. Cook together for 15 minutes.
  10. To cook the shrimp, clean and devein them. Add the butter to a sauté pan. Stir in the garlic and cook for a minute. Season the shrimp well with salt and pepper. Place the shrimp in the pan. Let cook until the shrimp starts to get browned. Turn over quickly and cook about a minute more. Place the shrimp on the roasted vegetables and serve

 

Mini Turkey Pizzas

by My Team My Health, posted in Pork/Beef, Poultry, Recipes, Uncategorized

Hamburger

Mini Turkey Pizzas

Adapted from Big Red Kitchen

Makes 4 servings
Per serving:¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving
Ingredients:
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced pepperdews

Directions:
Preheat oven to 425. Mix together ground turkey, egg, 1 tsp Italian seasoning, and salt until well blended. Place a piece of plastic wrap in a wide-mouth mason jar lid and press a scant ¼ cup of the turkey mixture to the edge of the ring, forming a small patty. Repeat until all the meat is used.
Place patties on a foil lined jell-roll pan with edges and back for 8 minutes. Meanwhile, thin the tomato paste with olive oil and add ¼ tsp Italian seasoning and black pepper. Set aside.
Remove turkey crusts from the oven and dab the tops with paper towels to remove excess grease. Top each with a tsp of tomato paste mixture, cheese, and pepperdews. Bake another 5 minutes.
Remove pizzas to a paper towel lined plate, then place on a serving platter. Eat immediately.

 

Spaghetti Squash Breakfast Casserole

by My Team My Health, posted in Poultry, Recipes, Uncategorized

breakfast spaghetti squash 1

Spaghetti Squash Breakfast Casserole

Makes 6 servings
Per serving: ½ lean protein, 3 vegetables, 2/3 condiment

Ingredients:
4 cups cooked spaghetti squash
1 lb ground turkey
2 cups chopped fresh bell peppers
¼ cup chopped red onion
1 cup chopped mushroom
2 cups chopped kale
1 cup sliced tomatoes for topping
4 eggs
salt and pepper to taste

Directions:
Cook the spaghetti squash in the oven or microwave. Saute the onions, ground turkey, peppers until cooked and tender. Set aside
Pull apart the insides of the spaghetti squash with a fork. Set aside.
Mix all ingredients together thoroughly. Pour into a 8×8 or 9×9 baking dish. Top with tomato slices. Bake at 375 degrees for 1 hour. The dish is ready when the center is firm and set. Let cool for about 5 minutes and serve.

 

Chicken Shwarma

by My Team My Health, posted in Poultry, Recipes, Uncategorized

 

chicken shwarma

Chicken Shwarma

Slightly Adapted from mamaslebanesekitchen.com

Makes 6 servings

Per serving

1 Leaner protein

1 fat

3 condiments

 

 

  • 3 1/3 lbs of thinly cut skinless boneless chicken breast

For Marinade

  • ½ cup of lemon juice
  • 2 tablespoons of tomato sauce
  • 4 tablespoons of plain (Greek) yogurt
  • 3 tablespoons of white vinegar
  • 12 cloves of garlic, crushed
  • 2 tablespoons of olive oil
  • 1 teaspoon salt
  • ½ teaspoon of ground oregano (or thyme)
  • 1 teaspoon of paprika
  • ½ teaspoon of ginger powder
  • A pinch of nutmeg powder

 

Instructions

  1. Rinse the boneless chicken breasts with fresh cold water then cut horizontally into thinner cuts of about ½ inch (each breast could possibly be split into 2 slices depending on thickness).
  2. Mix all ingredients in a blender, add to a bowl and mix well with the chicken, cover and let marinate in the fridge overnight.
  3. When ready, grill the marinated chicken using a panini/George Forman grill for about 15 minutes on medium heat. You can also cook the chicken on a BBQ grill if so you wish.
  4. Once cooked, shred the chicken thinly. Served with steamed veggies.

Notes

Baking or broiling in the oven will rid the chicken of its juice and must be avoided if possible. Using a panini grill cooks faster and keeps the moisture inside the chicken.

 

Israeli Salad

by My Team My Health, posted in Meatless, Recipes, Uncategorized

israeli salad-208

Israeli Salad

Slightly Adapted from feastingathome.com

Makes 6 servings

Per serving

2 vegetables

2 condiments

1 fat serving

 

Ingredients:

2 ½ cups chopped tomatoes

1 cup chopped English cucumber

1/2 cup chopped green spring onion

1 red bell pepper

1 yellow bell pepper

½ C herbs (Italian parsley, mint or cilantro, or a mix)

1 tablespoon lemon zest

2 tablespoons Lemon juice

2 tablespoons olive oil

1/4 teaspoon Salt

½ teaspoon pepper

 

Directions:

Chop the first 6 ingredients into a very small fine dice. The smaller, the better. Place in a large bowl and toss with the lemon zest, olive oil, lemon juice, salt, pepper.

Sea Salt Zucchini Chips

by My Team My Health, posted in Meatless, Recipes, Uncategorized

 

Sea Salt Zuchinni Chips

Sea Salt Zucchini Chips

Makes 6 servings

Per serving

1 1/3 vegetable servings

1 fat

2 1/3 condiments

 

 

Salt and Vinegar Zucchini Chips

4 cups thinly sliced zucchini (about 2-3 medium)
2 tablespoons extra virgin olive oil
2 tablespoons white balsamic vinegar
2 teaspoons coarse sea salt

Instructions
Use a mandolin or slice zucchini as thin as possible.
In a small bowl whisk olive oil and vinegar together.
Place zucchini in a large bowl and toss with oil and vinegar.
Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.
Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours.
To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees for 2-3 hours. Rotate half way during cooking time.
Store chips in an airtight container.

 

 

Creamy Scallops and Bacon

by My Team My Health, posted in Poultry, Recipes, Seafood, Uncategorized

 scallops with bacon_2772-Edit.jpg

Creamy Scallops

Serves 2

Per serving

½ Leanest Protein

3 vegetables

3 condiments

 

  • 1 liter water
  • ½ chicken stock cube
  • 13 ounces cauliflower, cut into small florets
  • 4 slices Jenny-O Extra Lean Turkey Bacon
  • 8 oz large roeless scallops, thawed if frozen
  • 10 sprays Olive Oil Pan Spray
  • 2 tbsp double cream
  • ¼ teaspoon Flaked sea salt
  • ¼ teaspoon Ground black pepper
  • ¼ cup Fresh, finely chopped parsley, to garnish

 

Pour the water into a medium saucepan, add the stock cube and cauliflower florets and bring to the boil.

Cook for about 10 minutes, stirring occasionally until the cauliflower is tender. Drain in a colander, reserving the liquid, then tip the cauliflower back into the pan.

Use a stick blender to blitz the cauliflower into a purée, adding a little of the reserved stock to help blend it.

Alternatively, place the cauliflower in a food processor and leave to cool for 5 minutes before blending. 5-7 fl oz of the stock and blend again until the consistency of double cream. Set aside.

Pat the scallops dry on paper towel. Cut the bacon into ½in strips. Spray a non-stick frying pan with oil and place over a medium-high heat. Fry the bacon until browned; transfer to a plate. Season scallops. Place in the hot pan and cook for 1-1½ minutes on each side or until cooked through.

Put the scallops on the same plate as the bacon. Return pan to the heat, add the cauliflower sauce and double cream. Bring to a simmer, stirring well. Season and return the bacon and scallops to the pan. Warm through then sprinkle with parsley, if using, and serve.

 

Pork Loin with Fennel

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

lion of pork_0128.jpg

Pork Loin with Fennel 

Serves 6

Per serving

1 Lean

2 vegetables

2 condiments

1 healthy fat

 

  • 1 tsp fennel seeds
  • 1 tsp flaked sea salt, plus extra to taste
  • 1 tsp black peppercorns
  • 1 tbsp finely chopped fresh rosemary, plus 2 extra stalks
  • 3lb loin of pork, rolled and tied
  • 10 sprays olive oil spray
  • 2 large fennel bulbs (9oz), cut into thick wedges lengthways
  • ¾ cup pork stock (made with pork stock cube)
  • 1 pound turnips
  • 2 tbsp heavy cream
  • ½ teaspoon Ground black pepper

 

Preheat the oven to 375 degrees. Bash the fennel seeds, salt, peppercorns and chopped rosemary together in a pestle and mortar, leaving the mixture fairly coarse. Rub the herb mix over the pork, covering all sides.

Heat a large, wide-based, fairly shallow ovenproof casserole dish and spray  with oil. Fry the pork for 5 minutes or until browned on all sides. Transfer to a plate and add the fennel bulbs to the pan.

Cook for 3 minutes or until lightly browned on all sides, turning every now and then. Return the pork to the pan and place on top of the fennel. Add the remaining rosemary, picked off the stems in small sprigs, followed by the stock. Allow the liquid to bubble for 30 seconds or so and give the pan a good stir to remove any meaty bits from the bottom. Transfer the dish to the oven and cook for 40 minutes.

Meanwhile, quarter turnips and cut each into eight wedges. Remove the dish from the oven and place the turnip pieces around the pork. Cook for a further 20-30 minutes or until the pork is cooked through.

Transfer the pork to a board to rest for around 5 minutes and put the fennel and turnips into a warmed serving dish to serve. Return what is remaining from the casserole to a small pot on the stove. Stir in the cream and season well. Simmer for a few seconds then carefully strain into a jug. Serve with the pork.

Beef Paprika Goulash

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

 Best ever goulash

Beef Paprika Goulash

Serves 5

Per serving

1 lean protein

2 ½ vegetables

3 condiments

 

  • 2lb 4oz braising steak (ideally chuck steak)
  • 10 sprays non-stick pan spray
  • 1 cup sliced green spring onion
  • 1 1/2 tsp hot, smoked paprika
  • 1 tbsp paprika
  • 1 beef stock cube
  • 2 tbsp tomato purée
  • 2 x 400g tins chopped tomatoes
  • 1 large red and 1 large yellow pepper, deseeded and cut into roughly 1in chunks
  • ½ teaspoon Flaked sea salt
  • ½ teaspoon  Ground black pepper
  • ¼ cup Roughly chopped flat-leaf parsley, to garnish (optional)

 

Preheat the oven to 350 degrees. Trim any hard fat from the beef and cut the meat into chunks. Season well with salt and black pepper.

Heat the spray in a large ovenproof casserole. Add the steak and fry over a high heat until lightly browned, turning every now and then. Tip the onions into the pan and cook with the beef for a few seconds.

Sprinkle both paprikas over the meat and crumble the beef stock cube on top. Add the tomatoes and tomato purée. Season with salt and pepper, stir well and bring to a simmer.

Cover with a tight-fitting lid and transfer to the oven. Cook for 1 hour. Carefully remove the casserole from the oven. Stir in the peppers, replace the lid and cook for a further hour or until the beef is tender. Garnish with the parsley before serving, if you choose.

Meatball Soup

by My Team My Health, posted in Poultry, Recipes, Uncategorized

meatball

Meatball Soup

1 Lean

3 Greens

2 Condiments

No Healthy Fats Required

Ingredients:
5 Trader Joe Flame Broiled Turkey Meatballs or 10 Butterball Italian Style Turkey Meatballs or 6 Jennie-O Homestyle Meatballs (1 Lean)
1 cup Italian diced tomatoes, less than 5 g of carbs per 1/2 cup (2 Greens)
1/2 cup zucchini, chopped (1 Green)
1 1/2 cups low sodium beef broth (1.5 Condiments)
1/2 tsp Dried Basil Leaves (.5 Condiments)

Directions:
Combine meatballs, zucchini, tomatoes, beef broth and basil in a medium sauce pan. Bring to a boil over medium high heat. Let simmer for about 15 to 20 minutes.