Ingredients
2 tbsp olive oil
3 cups frozen corn
1 small jalapeno, diced
1 medium tomato, diced
1/4 cup lime juice
4 green onions, sliced thin
1 pound shrimp
1/3 cup honey BBQ sauce
Directions
Heat 1 tbsp oil in skillet, stir fry corn and jalapeno pepper until corn is light brown.
Transfer corn to serving bowl and toss with tomato, lime juice, and onion.
Heat 1 tbsp oil in skillet, sear shrimp over medium/high heat for 1 to 2 minutes until shrimp are pink.
Add BBQ sauce and cook 2-3 minutes until sizzling hot.
Number of Servings: 6
Wednesday, June 10, 2009
Bean Salad
1 cup sliced raw onion
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
1 cup chopped sweet red pepper
2 medium stalks celery chopped
2 cloves garlic minced
1 tsp minced fresh ginger
240 grams kidney beans
260 grams canned sweet corn
220 grams butter or lima beans
1/4 cup cider vinegar
2 tbsp olive oil
2 packets Stevia sweetener
salt & pepper to taste
Directions
Combine all ingredients and serve.
Number of Servings: 6
Goulash
Ingredients
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
16 oz lean ground beef
2 cups water
2 cups carrots, chopped
1 small onion, chopped
1/2 cup mushrooms, chopped
3-1/2 cups diced tomatoes, no salt
1 cup frozen peas
2-3/4 cup dry whole wheat noodles
Directions
Brown and drain ground beef.
Add water, carrots, onion, mushrooms, and tomatoes.
Simmer until vegetables are tender.
Meanwhile, cook noodles.
Add peas and noodles to vegetables.
Makes 8-1 cup servings.
Tuesday, May 19, 2009
Broiled Tilapia Parmesan
Ingredients
1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
1 pound tilapia fillets
Directions
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Makes 4 servings.
1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
1 pound tilapia fillets
Directions
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Makes 4 servings.
Spicy Shrimp and Tomatoes
Ingredients
1-28 oz can crushed tomatoes
1-1/2 lb peeled and deveined shrimp
3 tbsp chopped basil
3 tbsp chopped parsley
1/2 cup pine nuts,toasted
1/2 cup Parmesan cheese, grated
1 medium vadalia onion, chopped
3 cloves garlic, minced
1 cup white wine (dry or sweet)
2 tbsp red pepper flakes
olive oil
Directions
Cook shrimp with 2 tbsp olive oil and red pepper flakes. Remove shrimp, set aside.
Add onion to pan and cook until soft and translucent.
Add garlic and cook until garlic softens.
Add tomatoes, wine, and pine nuts.
Cook 10 minutes.
Add remaining ingredients and cook an additional 2 minutes. Serve over pasta or grilled veggies.
Number of Servings: 6
1-28 oz can crushed tomatoes
1-1/2 lb peeled and deveined shrimp
3 tbsp chopped basil
3 tbsp chopped parsley
1/2 cup pine nuts,toasted
1/2 cup Parmesan cheese, grated
1 medium vadalia onion, chopped
3 cloves garlic, minced
1 cup white wine (dry or sweet)
2 tbsp red pepper flakes
olive oil
Directions
Cook shrimp with 2 tbsp olive oil and red pepper flakes. Remove shrimp, set aside.
Add onion to pan and cook until soft and translucent.
Add garlic and cook until garlic softens.
Add tomatoes, wine, and pine nuts.
Cook 10 minutes.
Add remaining ingredients and cook an additional 2 minutes. Serve over pasta or grilled veggies.
Number of Servings: 6
Mexican Black Bean Salad
Ingredients
* 1 1/2 cups cooked black beans
* 3 scallions (green onions) sliced
* 2 ripe plum tomatoes, diced
* 1/3 cup corn, fresh, frozen or canned
* 2 tablespoons olive oil
* 1 tablespoon fresh lime juice
* 2 tablespoons freshly chopped cilantro
* salt and freshly ground black pepper to taste
* minced garlic and/or hot peppers may be added for an extra zesty flavor
Directions
1. Combine all ingredients in a medium size bowl and toss gently. Let the salad rest in the refrigerator until serving time.
2. Use this simple recipe as a starting point. Add green or red pepper, parsley, etc. to personalize this salad.
Makes 2 servings (approx 1 1/4 cups each.)
* 1 1/2 cups cooked black beans
* 3 scallions (green onions) sliced
* 2 ripe plum tomatoes, diced
* 1/3 cup corn, fresh, frozen or canned
* 2 tablespoons olive oil
* 1 tablespoon fresh lime juice
* 2 tablespoons freshly chopped cilantro
* salt and freshly ground black pepper to taste
* minced garlic and/or hot peppers may be added for an extra zesty flavor
Directions
1. Combine all ingredients in a medium size bowl and toss gently. Let the salad rest in the refrigerator until serving time.
2. Use this simple recipe as a starting point. Add green or red pepper, parsley, etc. to personalize this salad.
Makes 2 servings (approx 1 1/4 cups each.)
Pasta Delight
Ingredients
* 2 cups whole wheat pasta, cooked, drained, and rinsed
* 3 cloves garlic, minced
* 1 large broccoli tree, chopped into bite-sized pieces
* 1 medium carrot, cut into thin strips
* 1/2 cup green peas
* 1 tablespoon olive oil
* 1 tablespoon Italian seasoning
* 1/4 cup parmesan cheese
Directions
1. Cook pasta according to package instructions.
2. Using a large skillet, saut� garlic and vegetables in oil for 10 minutes, stirring often.
3. Add cooked pasta and Italian seasoning to vegetables and gently combine with a large spoon or spatula.
4. Sprinkle parmesan cheese over pasta mixture, cover and cook for two more minutes.
Makes 4 servings.
* 2 cups whole wheat pasta, cooked, drained, and rinsed
* 3 cloves garlic, minced
* 1 large broccoli tree, chopped into bite-sized pieces
* 1 medium carrot, cut into thin strips
* 1/2 cup green peas
* 1 tablespoon olive oil
* 1 tablespoon Italian seasoning
* 1/4 cup parmesan cheese
Directions
1. Cook pasta according to package instructions.
2. Using a large skillet, saut� garlic and vegetables in oil for 10 minutes, stirring often.
3. Add cooked pasta and Italian seasoning to vegetables and gently combine with a large spoon or spatula.
4. Sprinkle parmesan cheese over pasta mixture, cover and cook for two more minutes.
Makes 4 servings.
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