1 container lean ground Turkey
1 package Moirepoix from Trader Joe's (onion, celery, carrots)
2 cups chopped spinach or Kale
1 tbsp olive oil
1 tsp Garlic powder if desired
In a large frying pan, on medium, heat the olive oil and Moirpoix until tender and the onions are transparent.
Add in chopped spinach/kale and saute until completely wilted.
Remove and place in a mixing bowl to the side
In the same pan, add in 1 container Lean Ground Turkey.
Cook on Medium until Meat is cooked through, adding in any desired garlic or garlic powder
After cooked thoroughly, re-introduce cooked vegetable mix.
This can be stored in the fridge and eaten for lunch throughout the week, adding different things to make it taste different but still give you a low calorie lunch!
Things to add:
BBQ sauce- (check the ingredient label- avoid high fructose corn syrup)
Sweet Chili sauce/ Pineapple Habanero sauce
Avoid adding cream sauces, cheese, or things with a lot of sugar!!
on the stove, put olive oil in pan on medium heat, add diced onion & garlic and begin to carmelize. Add in mushrooms & raisins, and pine nuts. After about 1 min add in spinach until wilted. let cool slightly
Cut chicken breasts from one side parallel to the cutting board, stopping about 1/2 inch from other edge, & open. Place 3 pieces of twine (about 8 inches, just needs to be long enough to tie to keep the stuffed chicken breast closed) perpendicular to the slice underneath the breast. Put stuffing in the middle and roll as closed as possible like a burrito. Tie to keep closed & cut off excess twine
After all the stuffing has been put into the breast, it can be helpful to roll the outside of the stuffed chicken breast in the pan that was used to cook the stuffing. Lightly grease a cookie sheet, and place the chicken breasts in the oven for 25-35 minutes, flipping once toward the end.
To make the sauce:
In a medium sauce pan put butter & olive oil w/ garlic and the mushrooms. Add in the vinegar & chicken broth and allow to simmer on medium/low for about 10 minutes.
1 container ground white meat turkey from trader joes
1/2 moirpoix (chopped onion, celery and carrots) from TJ
1 chopped red bell pepper
Emeril's essence seasoning to taste- I used a lot. like 2+ T
mix ingredients and put into class baking dish, make sure its evenly spread
cover with BBQ sauce ( I use gluten free one thats sweet & spicy)
bake at 375 until internal temp is 165, takes about 45-60 minutes.
This is great for people on the go!
I used my small crock pot.
2 frozen chicken breasts
1 of the Trader Joe's Moirepoix (onions, celery and carrots)
2 trader joe's chicken broth packets
1 lemon juice
1 teaspoon lemon pepper seasoning
1/2 teaspoon garlic
leaves from 4 mint sprigs
pour in water after all the ingredients are in, and fill to almost the top.
Put in crockpot, set on high for about 4-6 hours, and keep it going until chicken breast breaks apart easily with a spoon. enjoy with rice or plain!
1 cup grapefruit juice
1-2 handfulls chopped Kale or Spinach
1/2 cup Chobani Greek Yogurt (non-fat)
1/2 cup frozen mixed berries
Optional: 2 oz frozen wheatgrass
1 package "stir fry" steak (already pre-cut)
1 can low sodium green beans (drained)
1 can low sodium kidney beans (drained)
1 package of baby spinach (salad section)
1/2 sweet onion
1 package mushrooms
1 small container ricotta cheese (skim milk kinda)
3 1/2 cups low fat mozzarella cheese
I pack of mixed veggies ( I prefer baby carrots and broccoli)
1 package whole wheat penne pasta
1.5 jars spagetti sauce
2 tsp garlic powder
2 tsp crushed red peppers
Large multipurpose disposable baking dish
begin to boil water for pasta- cook until al dente- slightly undercooked is best, it will finish cooking in the oven alter
Dice the onion, sautee with olive oil until caramelized, add steak. Cook steak until seared on all the outer edges rare to medium rare w/ pink still in the middle, this will also continue to cook while being baked in the casserole- but not a lot.
Using same pan from the steak, sautee the spinach until full cooked
In the large baking dish put cooked steak in, followed by the spinach, break ricotta into small peices and spread throughout. Cut the mozzeralla into small peices, the size of a keyboard key or smaller or used shredded, sprinkle through out. Add diced tomato, Mushrooms, pack of veggies, drained green beans, drained kidney beans. Add drained pasta to fill container
Mix thoroughly so that everything is spread evenly. Pour pasta sauce over the top, allowing it to sink into crevices to fill dish without overflowing.
Bake at 350 for about 15-20 minutes- you will know its done when it has steam coming off the stop, pasta may be slightly simmering, any boiling is unnecessary and will make this soggy.
Cool before serving
1 cup dried cranberries
Follow cooking directions for the quinoa- use approrpiate amount of broth/water for the amount of quinoa you plan to make. Typically I use 2 cups dried quinoa.
cut the orange in half- use a fork/juice tool to squeeze orange juice into the pan with the quinoa before bringing to a boil. Using a cheese grater (the teeny tiny grating part) or a zester. Zest the orange peel from one of the halves into the quinoa. no big chunks of peel, thats gross.
add in the cranberries.
bring water to a boil, and follow quinoa directions. you will know its done because the grain will be translucent, and will start to shed the ring. Fluff with a fork. if eating alone- try adding almond slices.
May or May not be a real "ceviche" but delicious none the less...
yellow bell pepper
red bell pepper
2 Roma tomatoes
chunky peanut butter
6 large cooked shrimp
1 cup chopped celery
sweet chili sauce (trader joe's)
low sodium soy sauce
4 tablespoons chunky peanut butter
(optional basil and cilantro, feel free to add ginger, garlic and crushed red peppers)
Dice all veggies, cut up shrimp into small pieces. let shrimp cool
If you have a pre-made peanut sauce that you like- feel free to use it instead of making this. just watch the calories/salt/intake and make sure it has equivalent amount of protein.
in a small pan on low heat, whisk peanut butter, 1 cup (use less if it clearly doesn't need this much) soy sauce, and 1/2 cup sweet chili sauce. after ingredients are mixed well and consistent, take off heat.
In large bowl, put diced veggies and diced shrimp. all pieces should be about the same size, smaller then the size of a button on a keyboard. add sauce, and toss until everything is evenly and lightly coated.
This can be eaten on top of a salad, with pita chips, mixed in with udon noodles, and stands alone as a tasty, cool dish for hot summer days!
Chef Lee Lee
Cooking is not an exact science for me, I like to make food to my taste,
and pragmatically. I enjoy cooking, and food. Try not to take recipes too
seriously and spend your time worrying about leveling measuring cups instead of learning about what you put into your body!