Spicy Garlic Broccoli
- 2 tsp olive oil
- 6 cups of broccoli, washed and trimmed
- 1/4 tsp crushed red pepper flakes
- 3 garlic cloves, minced
- 1/4 cup water
Heat olive oil in a large non stick skillet over med-high heat.
Add broccoli, crushed red pepper and garlic.
Sautee 2 minutes. Add water.
Cover and reduce heat to low. Cook for about 2 minutes or until broccoli is tender.
preheat oven to 350 degrees
- Egg whites
- Spinach (frozen) or (fresh)
- 1 red or green bell pepper, chopped
- 1 medium onion, chopped
- Any other vegetables you wish, mushrooms, broccoli, asparagus..
- Hot sauce, to taste
Take muffin tray and spray with non stick cooking spray.
In a bowl, combine egg whites, spinach, peppers, onion & hot sauce.(if spinach is frozen - defrost and drain first)
Pour ingredients from bowl into muffin tray - divide evenly.
Bake at 350 degrees for about 20 minutes.
Salmon with Pecan Crust
preheat oven to 400 degrees
- 1 cup raw pecans, ground up
- 1 tsp garlic powder
- 1 tsp black pepper
- 1 lb salmon fillets
Mix together ground up pecans, garlic powder and black pepper.
Dip Salmon in mixture and place on a baking sheet.
Place in the oven at 400 for approximately 8 minutes. Then, turn the oven on to broil and bake another 4 minutes.
Serve with your favorite vegetable and brown rice.
Seafood - Shrimp Curry
- 1 lb of shrimp
- 1 tbsp. extra virgin olive oil
- 1 tsp curry powder
- 1/2 cup onion, chopped
- 1 firm tomato, chopped
- 1 clove garlic, minced
- 1/4 cup fresh water
Sauté onions in a little oil. Sprinkle with curry powder.
Stir in tomato and sauté a few minutes.
Add shrimp and stir to coat evenly.
When shrimp is done, (a few minutes of cooking time), pour in the water and stir.
Tofu - Curry, Mushroom, Pepper
- 2 tbsp. extra virgin olive oil
- 1 large red pepper, cut into strips or cubes
- 1/4 lb of sliced mushrooms
- 2 blocks of firm tofu, 350 gr each, well drained and cubed
- 3 tbsp. green onions, finely diced
- 1 tbsp. coarsely chopped parsley or cilantro
- Curry powder
- Salt (optional) and pepper
- Firm tomato, diced
In a large frying pan, heat olive oil over medium heat.
Add pepper and mushrooms and cook until tender. Stir occasionally. Increase the heat and cook until all liquid evaporates.
Add the tofu, green onions, curry powder, salt (optional) and pepper.
Reduce heat and cook until heated through. Stir in the tomato and parsley or cilantro.
Serve warm. Enjoy!
preheat oven to 450 degrees
- 2 lbs of thick asparagus
- 1 tbsp. olive oil
- coarse salt
- lemon wedges for sprinkling
Snap or cut off the bottom tough end of the asparagus.
Place the asparagus in a bowl and toss with the olive oil.
Spread out in a single layer on a baking tray.
Roast the asparagus, tossing occasionally, until tender and brown - about 10-15 minutes.
Sprinkle with salt - to taste (optional)
Sprinkle with lemon juice. enjoy!
Baked Yam Chips
Preheat oven to 350 degrees
- 2 lbs yams/sweet potato, peeled & cut into 1/8 inch thick slices
- 1 tbsp. lemon juice
- 2 tbsp. olive oil
- 1 tbsp. ground pepper
- garlic to taste
- ground cinnamon (optional)
Combine all ingredients in a mixing bowl.
Layer potatoes in a baking dish coated with non-stick cooking spray. Sprinkle ground cinnamon on top (optional).
Add any remaining liquid from bowl and cover dish with foil and bake at 350 degrees for 30-35 minutes.
Remove from oven. Enjoy - serve warm.
Tuna… Ways to mix it up!
Lemon Pepper Tuna
Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning.
Tuna Fried Rice
Sauté cooked brown rice, chopped green or yellow onions and egg whites in pan sprayed with butter flavored non-stick spray. Mix in tuna and serve.
1 tbsp. Italian dressing or olive oil vinaigrette, fresh ground pepper.
1 tbsp. Balsamic vinegar, a few dashes of oregano and ground pepper to taste.
1 tsp capers, lemon juice, 1/2 tsp parsley and fresh ground pepper.
Salmon with Roasted Red Peppers
- 1 lb salmon fillets
- sesame seeds
- 1/8 tsp cayenne pepper
- 1/2 small onion
- 2 cloves garlic
- 2 red bell peppers, cut into 1/4 inch strips
- 1 tablespoon olive oil (x2)
Season the salmon with the cayenne, sprinkle some sesame seeds on the salmon (this will give it some crunchy texture).
Heat olive oil in a large skillet over med-high heat. Add salmon and cook on both sides (approximately 2.5 mins per side).
Set salmon aside. Add other tablespoon olive oil, add onion, garlic, peppers, stir fry until peppers are soft. Add pepper to taste.
Serve with salmon.
Tuna Pita / Salad
- 4 whole wheat pitas
- 1 can tuna
- 3 celery stalks, chopped
- 1/2 red onion, chopped
- 1/2 green pepper, red pepper, yellow pepper, chopped
- 2 tomatoes, chopped
- 1/2 cucumber, chopped
- 1/4 cup parsley, chopped
Combine all ingredients.
Split evenly between all Pita’s. OR eat as a salad.