| 2 6 1/2 oz cans of light tuna * 1/4 cup finely diced celery * 3 TBS chopped walnuts * 3 TBS chopped fresh parsley * 1/4 cup finely minced onion * Salt and black pepper to taste * 1 medium head romaine lettuce * 1 small tomato |
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| Instructions 1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits. 2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground. 3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper. 4. Mix desired amount of dressing with tuna mixture. 5. Serve on bed of chopped romaine lettuce with chopped tomato. Dressing * 3 medium cloves garlic, pressed |
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Category Archives: Recipe
Texas Caviar
| 1/2 Onion chopped 1 Green bell pepper chopped 1 Jalapeno peppers chopped 1 bunch Green onion chopped 1 tablespoon Garlic minced 1 pint Cherry tomatoes quartered 8 ounce Zesty Italian dressing 15 ounce Black beans drained 15 ounce Black-eyed peas drained 1/2 teaspoon Coriander ground 1 bunch Cilantro freshly chopped |
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| Instructions In a large bowl, mix together onion, green bell pepper, green onions, jalapeno peppers, garlic, cherry tomatoes, zesty italian dressing, black beans, black-eyed peas and coriander. Cover and chill in the refrigerator approximately 2 hours. Toss with desired amount of fresh cilantro to serve. |
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Spinach wrap
| Sprouts Guacamole Spinach fresh Tomato chopped Mushroom Pico de Gallo mild Asiago cheese Tortilla |
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| Instructions On warm tortilla, put torn up spinach, sprouts, guacamole, tomtoes, mushrooms, asiago cheese, and pico de gallo to taste. |
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Spinach Lasagna
| 1 pound Lasagna noodles 20 ounce Frozen chopped spinach 2 pounds Fat-free ricotta cheese 1 Egg 1 Egg white 1 cup Parmesan cheese grated 1 1/2 teaspoons Salt 1/2 teaspoon Pepper 1 clove Garlic minced 1 teaspoon Dried basil 1/4 teaspoon Nutmeg ground 1/2 pound Part-skim mozzarella shredded 1/2 pound Fat-free mozzarella shredded 4 cups Tomato Sauce |
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| Instructions 1. Preheat oven to 375° 2. Prepare lasagna noodles according to package directions. Drain and rinse pasta when finished. 3. Defrost spinach using microwave or let it sit at room temperature. Do not cook spinach. Drain as much liquid from spinach as possible. 4. Combine ricotta, spinach, whole egg, egg white, ¼ cup Parmesan, salt, pepper, garlic, basil and nutmeg. In a separate bowl, combine the two mozzarellas. 5. Layer the lasagna in a lasagna pan (9x13x3) in the following order, going from the bottom to the top: 1 cup of tomato sauce, 1 layer of overlapping lasagna noodles, half of ricotta mix, one-third of mozzarella mix, one fourth cup of Parmesan. Continue laying until all items are used up. 6.Bake uncovered for forty-five minutes. If top starts to overbrown during baking, cover. Let stand 5-10 minutes before serving. |
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Spanish Rice
| 1 pound Hamburger cooked 1 small Green pepper diced 3 small Celery diced 1 medium Onion diced 1 large Garlic clove minced 1 can (16 oz) Tomato 1 can (8 oz) Tomato sauce 8 ounce Cheese shredded |
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| Instructions Fry out hamburger, drain. Add rest of ingredients and simmer for 1 hour. While simmering, cook 1 1/2 cups raw rice in 3 cups water. Add tomato mixture to rice. Halve and use brown rice in place of white rice. Seed and remove stem of 3 large or 4 small green peppers. Put in boiling water till partially tender. Drain, cool. In 9 x 13 inch pan, put green pepper, fill full of rice mixture. Put remaining rice all around peppers. Bake 1/2 to 3/4 hours. (I add another half pound of hambuger to this recipie for my family of 6 and make 1/2 of the pan without layering peppers on bottom because my kids don’t like them. I also put at least 3 cloves of garlic, it’s good for you.) |
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Southwestern Chicken Lasagna
| 10 Lasagna Noodles Uncooked 1 pound Chicken coarsely ground 1 Egg 2 cups Cottage cheese 1 cup Cheddar 2 cups Black beans cooked 1/2 cup Water 1 teaspoon Cumin 1/2 teaspoon Garlic powder 1 cup Picante sauce divided in two 1 can Chopped green chlies small 2 cups Stewed tomatoes crushed |
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| Instructions Mix egg, and both cheeses in bowl. Saute chicken in skillet until cooked. Add coarsely mashed beans, water, cumin, garlic powder, 1/2 cup picante sauce and chilies to chicken. In separate bowl mix tomatoes and remaining 1/2 cup picante sauce. In 9″ x 13″ pan, layer as follows: tomato sauce, noodles, chicken/bean mixture, cheese mixture, then repeat. Make sure that all areas of exposed noodles are covered with sauce. Cover and bake at 350degrees for 1 hour or until done. |
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Smoothie King Banana Boat Smoothie
| 1 cup vanilla-flavored soy milk 2 tablespoons plain yogurt or low-fat vanilla yogurt 1 teaspoon turbinado sugar 2 bananas 1 teaspoon flax seeds |
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| Instructions 1. pour milk, yogurt and sugar into blender. Add bananas and flax seed. Blend well. To add more volume and make it ice cold, add 6 ice cubes and blend some more. |
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Red, White, & Yellow Spinach Wrap
| 1 bag saffron rice mix (5 oz) (Mahatma) 2 tblspoons Vegetable oil 1 each White onion sliced 2 skinless, boneless chicken breast halves 4 large Tortilla 1/4 pound spinach leaves cleaned & trimmed 1 cup shredded mild Cheddar cheese 1 each Green bell pepper sliced 1 each Red bell pepper sliced |
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| Instructions Prepare rice acording to package directions. While rice is cooking, heat oil in medium skillet. Saute peppers and onion. Remove from skillet, set aside. In same pan, brown chicken breasts on both sides, cooking until Lay tortillas on flat surface. Line each with spinach leaves. Divide rice in 4 equal parts, spreading evenly over spinach. Add |
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Quick Ravioli Recipe
| 1 package (9-ounce size) fresh sun-dried tomato ravioli 177.44 mililiters chopped onion 9.86 mililiters minced garlic 14.79 mililiters olive oil 177.44 mililiters canned kidney beans rinsed, drained 1 large tomato cubed 2.46 mililiters dried thyme leaves Salt and pepper |
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| Instructions Cook ravioli according to package directions. Saute onion and garlic in oil in large skillet until tender, about five minutes. Stir in beans, tomato, and thyme; cook two to three minutes longer. Season to taste with salt and pepper. |
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Protein Nutrition Bars
| 3 1/2 cups Quick oats 1 1/2 cups powdered non-fat milk 4 scoops low carb chocolate or vanilla protein powder 1 cup Sugar-free maple syrup 2 Egg whites 1/4 cup Orange juice 1 teaspoon Vanilla 1/4 cups Natural applesauce |
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| Instructions 1. Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars. 2. Mix oats, powdered milk, and protein powder in bowl and blend well. 3. In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well. 4. Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough. 5. Spread batter onto pan and bake until edges are crisp and browned. 6. Cut into 10 bars and store in airtight container or freeze. 7. Nutritional Information Per Bar: Calories-157,Carbs-23g,Protein-15g,Fat-.5g,Fiber-4g Tips: 1. If you find you want a moister bar, use 1/2 cup of natural applesauce. Did you know you can replace the oil in a recipe with an equal amount of applesauce? Applesauce will add the same moisture of fat but not the added calories and it won’t alter the flavor. |
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