Category: Uncategorized

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.

Shrimp Egg Fu Yung

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

egg fu

Shrimp Egg Fu Yung

Slightly adapted from http://www.thatsmyhome.com

 

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

 

Makes 4 servings

Per serving

¾  Lean protein serving

3 vegetables

1 ¼ condiments

 

  • 2 cups celery
  • 1/2 cup green onions – sliced thinly
  • ½ cup mini green peppers – sliced thinly
  • 1-1/2 cups mushrooms- sliced thinly
  • 8 oz. bean sprouts
  • ½ cup bamboo shoots
  • 3 oz. (about 4-5) shrimp
  • 6 eggs
  • 2 tablespoons low sodium soy sauce
  • ½ teaspoon pepper
  • 10 sprays non-stick pan spray

 

 

Fresh bite size pieces of shrimp, bean sprouts, celery, sweet peppers, green onions, bamboo shoots in an egg omelet.

Instructions

Thinly slice the celery, mini sweet peppers.

Coarsely chop the mushrooms and bamboo shoots.

Drain and rinse bean sprouts.

Quickly sauté the celery in non-stick pan spray. Place in a bowl to cool. Repeat with the mushrooms.

Quickly sauté the peppers and green onions. Add to other vegetables.

Cut shrimp into bite size pieces, quickly sauté. Add to vegetables.

Add bamboo shoots and bean sprouts to the vegetable bowl.

Beat the eggs with the soy sauce and pepper. Pour over vegetables. Stir until combined.

Heat non-stick spray in a frying pan. Place about 1/2 cup of the vegetable-egg mixture in the center of the pan. The eggs will run out of the sides. Use a spatula and fold the eggs in towards the vegetables, forming a circle type shape. (Have heat at medium-low while cooking) Flip over the egg fu yung. Cook about 2 more minutes. Drain on a piece of paper towel before serving.

Serve with a dipping sauce of soy sauce, minced garlic and green onions. Mix this up before you start to cook the egg fu yung.

 

Happy CookingJ

Loaded Cauliflower Bake

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

loaded cauliflower mash

Loaded Cauliflower Bake

Makes 6 servings

Per serving:

½ lean protein

½ condiment

3 vegetables

 

5 cups Cauliflower cut into bite size pieces
6 strips of Jennie-O Extra Lean turkey bacon cooked and crumbled
6 Tbs chopped Chives
1 cup low fat plain greek yogurt
2 cups reduced fat Colby Jack Cheese
8 oz container sliced mushrooms
3 T chives

Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.
In a large bowl combine yogurt, 1/2 of crumbled bacon, 1 tb chives, 1 cups of cheese,mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 2 T chives and serve.

Turkey Vegetable Skillet

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

TurkeyandVegetableSkillet4

Turkey Vegetable Skillet

Slightly adapted from reciperunner.com

Makes 3 servings

Per serving

1 Lean protein

3 vegetables

2 2/3 condiments

 

Ingredients

  • 10 sprays non-stick pan spray
  • 1 pound lean ground turkey
  • 1/2 cup green spring onion, diced
  • 2 cloves of garlic, minced
  • 1 cup zucchini or summer squash, diced
  • 1 cup fresh green beans, end trimmed
  • 1 cup cherry tomatoes, halved
  • 1 cup fire roasted tomatoes
  • 1 t. kosher salt
  • 1/2 t. dried basil
  • 1/2 t. dried oregano
  • 1/4 t. black pepper
  • 1/2 cup low fat smoked mozzarella, shredded (regular mozzarella, gouda, or smoked gouda may also be used)

 

 

Instructions

  1. Preheat oven to broil.
  2. In a large oven proof skillet over medium high heat, spray non-stick spray and add in

the ground turkey, break it up until it’s in small pieces.

  1. Once the turkey is almost cooked through add in the onion and garlic.
  2. Cook for 1 minute and then add in the rest of the vegetables.
  3. Cook for another 4-5 minutes or until the vegetables have softened slightly.
  4. Top the turkey and vegetable mixture with the shredded cheese.
  5. Put the skillet in the oven and broil it just until the cheese is melted and golden brown.

 

Crispy Turnip Fries

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

 

fries

Crispy Turnip Fries

Slightly adapted from allrecipes.com

Makes 5 servings

Per serving

3 vegetables

2 ½ condiments

½ fat serving

 

2 1/2 pounds turnips

1 tablespoon vegetable oil

1/3 cup grated Parmesan cheese

1 teaspoon garlic salt

1 teaspoon paprika

1 teaspoon onion powder

 

 

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
  2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a re-sealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
  3. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

 

Pan Seared Cajun Trout

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

fish

Pan Seared Cajun Trout  (or your fish of choice)

Slightly adapted from www.food.com

Ingredients:
20 oz raw trout – should yield 2 portions of 7 oz cooked (2 Leans)
2 tbsp light butter (2 Healthy Fats)
2 tsp olive oil (2 Healthy Fats)
1/2 tsp dried basil (1/2 Condiment)
1 1/2 tsp Cajun seasoning (3 condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp parsley flakes (1/6 Condiment)
Lemon pepper to taste – I used about 1/8 tsp (1/4 Condiment)

Directions:
In a large frying pan, saute all the ingredients except the fish over medium heat. Add the fish and adjust the heat to medium high. The fish will cook quickly. Brown each side, cooking approximately 3 to 4 minutes on each side. Be careful not to over cook the fish.

2 Servings with 1 Lean, 2.5 Condiments, and 2 Healthy Fats per serving

Cauliflower Cakes

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

cauliflower-rice-cakes-RU173029-ss.jpg 1

Cauliflower Cakes

Makes 1 serving.

Per serving:

1 Lean

3 Green   

2 Healthy fat serving

3 condiments

 

1 ½ cups cauliflower
2 eggs
2 tablespoons onion
1/4 cup chopped parsley
1/4 cup shredded low fat Parmesan cheese
½ teaspoon salt
2 teaspoons olive oil

 

 

Place the cauliflower in a large pot of boiling water. Boil until it is soft. Place cauliflower into the blender for just a few seconds.  In a large bowl, combine the eggs, onions, cheese, and parsley. Then add the mashed cauliflower and mix well.

Heat olive oil in a large skillet. Add a few heaping spoonfuls of the cauliflower mixture. They’re done when both sides are golden brown.

Drain some of the oil from the Cauliflower Cakes by placing them on a paper towel. Salt lightly and serve.