Month: November 2012

1 slice low fat turkey bacon 2 slices of whole wheat toast 1 egg scrambled 1/2 tomato sliced   Directions: Place turkey bacon in a skillet with a skillet with a spritz of nonstick cooking spray. Cook to desired crispness. Scramble egg. Place bacon and egg and tomato slices between toasted bread. Make sure you… Continue reading Turkey Bacon Breakfast Sandwich

1/2 small head broccoli, cut into bite-size florets 1 carrot, cut in thin diagonal slices 1/2 medium zucchini, cut in chunky half-moons 1/4 red bell pepper, cut in 1-inch strips 2 tsp. extra virgin olive oil 1 Tbsp. water Juice of 1/2 small lemon 1 or 2 cloves garlic, crushed (or more, to taste) 1… Continue reading Garlic Veggies

1 Tbsp. extra virgin olive oil 1/2 to 1 tsp. curry powder 1/2 large head cauliflower, stem removed, cut into large florets 1/2 tsp. Himalayan salt (or to taste)   Directions: Preheat oven to 400 degrees F. In a small nonstick saute pan, heat oil over medium-low heat. Add curry powder and stir for 15… Continue reading Curried Cauliflower

1/4 cup shredded carrot 1/4 cup chopped cucumber 1/4 cup sliced red bell pepper 1/4 cup sprouts (like radish, alfalfa, or broccoli) 1/4 cup chopped tomato 1/4 cup chopped jicama Fresh herbs (like basil, cilantro, parsley, dill) 1/3 cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds, or sunflower seeds)   In most produce… Continue reading Microgreen Salad

1 6-oz. raw chicken breast, sliced 8 medium to large shrimp, peeled and deveined 12 snap peas 1 cup bean sprouts 2 scallions, chopped 1 tsp. ground ginger 1 tsp. garlic powder 1 tsp. soy sauce 2 cups wheat soba noodles (prepared) or rice (brown or white, steamed) 2 Tbsp. peanut oil   Directions: Heat… Continue reading Chicken and Shrimp Stir-Fry

4 6-oz. halibut fillets 1 Tbsp. butter, melted 1/4 cup water Juice squeezed from 1  large lemon 2 Tbsp. dried thyme 1 Tbsp. salt 1 Tbsp. pepper   Directions: Combine lemon-thyme butter ingredients in a small bowl. Preheat broiler. Place fillets in broiling pan. Surface of halibut should be 3 to 4 inches from broiler.… Continue reading Broiled Halibut with Lemon-Thyme Butter

1 4-oz. white meat turkey burger patty 2 slices onion 1 Tbsp. BBQ sauce 1 whole wheat hamburger bun 1 lettuce leaf (optional) 1 tomato slice (optional) Nonstick cooking spray   Directions: Spray nonstick cooking spray on both sides of turkey patty. Grill on stove top griddle, or on electric grill that cooks both sides… Continue reading Turkey Burger

1 cup dry brown rice 2 cups cold water Sea Salt and ground black pepper (to taste; optional)   Directions: Combine rice, water, salt (if desired), and pepper (if desired) in medium saucepan and bring to a boil over high heat. Reduce heat to maintain a gentle boil; cook, covered for 50 minutes. Keep covered… Continue reading Brown Rice

1 large egg 4 large egg whites 1 pinch sea salt 1 pinch ground black pepper 1 tsp. olive oil 1/2 cup fresh baby spinach 1/2 cup chopped onion   Directions: Combine egg, egg whites, salt, and pepper in a medium bowl, whisk to blend. Set aside. Heat oil in medium nonstick skillet over medium-low… Continue reading Spinach and Onion Scramble