Tonight's Dinner: Low carb, low fat, no sugar... Chicken Lettuce Wraps & Springtime Lemon salad.

Tonight I wanted to make something really easy, due to it being a school night and I started dinner later than usual. A friend had just requested a low carb recipe, so my mind was in that zone when I created tonight's dinner. You can use any recipe you have for tacos, or meals that you need to lay on pasta, rice, or potatoes, just eliminate the carb by replacing them with a lettuce leaf or a bed of field greens. Arugula is a personal favorite of mine; I just love the peppery flavor this green lettuce provides! Tonight, I just used Bibb lettuce because it makes a nice cup, kinda like a healthier taco shell. ;-)Walla, instant low carb meal! Hee...

Chicken Lettuce Wraps

Ingredients:

Pam (olive oil)

1 Lb. ground chicken

Fresh Ground blk pepper to taste, about ¼ tea.

Salt to taste, about 1/8 tea.

1 C. vertically sliced red onion

Artichoke heart out of an artichoke. Or, buy jarred or canned (about ½ C.) 

Cut off bottom; Boil artichoke on stove (bottom in water --until done; about 20-25 min's):

 Cut up core of artichoke:

1/3 C. large cherry tomatoes or small tomatoes cut in half.

1 Tbl fresh oregano torn off stems.

1 Tbl fresh flat leaf parsley torn off stems.

10 garlic stuffed grn olives cut into about 4 slices. 

3 ounces mozzarella cheese, shredded in bag if kids are eating; for adults you may want to cube fresh mozzarella cheese.

Squeeze juice out of one large juicy lemon.

Bibb lettuce leaves from one bunch.

Instructions:

1. Heat a large nonstick skillet; coat pan w Pam cooking spray. Add Onion and next 5 ingredients (through olives); cook about 3 min’s.

2. Pour out mixture in a bowl (set aside). Use skillet to cook ground chicken, salt and pepper chicken while in skillet.

3. Cook chicken until no pink is seen and it is crumbled; stirring around often.

4. Add bowl mixture to chicken and heat through (warm up the veggies).

5. Stir in cheese and add lemon juice.

6. Spoon ¼ C. chicken mixture into each of two lettuce leaves.

I just love light springtime salads and this one I literally just threw together; it's so easy! I will try to come up with measurements because I literally just made it up as I went along while posting a picture on FB, chatting with my husband, and tasting my friend’s homemade wine, lol. ;-)

Lemon and Cucumber Springtime Salad

Ingredients:

Garden cucumbers washed and cut lengthwise with a veggie peeler, cheese cutter, or sharp knife into very thin strips. (This will act as your pasta).

1 handful each of Green beans and Sugar snap peas, (about 1/2 C. of each).
Steam for 1 min and 45 sec in microwave.

Place in ice bath imediately to stop cooking.

1 Mango, cut into strips.
Just fyi when deciding whether to use a mango: They get all the sweet flavour from their carbohydrate content. There are many varieties of mangoes, and most of them have a high carbohydrate content. Since the carbohydrates are fruit based, its healthy complex carbohydrates- sucrose (as opposed to simple carbohydrates). Per 100 gms of mangos, there are about 14 gms of carbohydrates. There is almost no fat or protein content in mango. It provides you with more than your daily requirement of Vitamin A and Vitamin C. It also contains fiber, magnesium, iron and antioxidants. So, as you can see mango is overall a nutritious fruit, and like most fruits is low fat and cholesterol free!

The glycemic index of mango ranges between 41-60, so its low. So, mango does not have any significant effect in increase blood sugar levels, so it does not promote fat storage. Due to the medium glycemic index, mangoes are okay for diabetics.

1 Avocado, cut into strips.
In regard to deciding about an avocado: Carb-conscious dieters know that carbohydrates in the form of fiber are not counted as “Net Carbs” – the carbs that interfere with weight control. Half of a Haas avocado has 6 grams of Total Carbohydrate, but the 4.2 grams of fiber brings the Net Carbs down to just 1.7 grams. There are also 1.8 grams of protein, 153 calories and 15 grams of “good” fats. Plus, you’ll gain significant amounts of folate, vitamin A, vitamin E (more than any other fruit), potassium, iron, magnesium, copper, vitamin B6, and riboflavin.

Micro planed /grated lemon peel from one large lemon

Juice of the lemon.

Fresh coarsely ground blk pepper to taste.

Drizzle olive oil around on salad, about 3 circles around, maybe about 2 Tbl's.

Balsamic vinegar, two splashes, maybe about 1 Tbl.

Freshly sliced mint (optional, I did not add tonight, but thought of it... it had become dark outside-- I had already sent my husband out to get the oregano and parsley for the chicken dish, and did not want him to have to venture out again).

Assembly:

1. Place thinly sliced cucumbers into bowl.

2. Add Green beans, Sweet sugar snap peas, Mango, Avocado, and mint (if you use it).

Salad before dressing is added:

3. Drizzle oil on Salad.

4. Squeeze juice over salad, careful to catch seeds.

5. Ground blk pepper over salad, stir ingredients.

6. Drizzle balsamic vinegar over dish.

7. Sprinkle with lemon peel.

 Enjoy ;-)

Blood Orange, Kumquat, Quinoa Salad w Beets: Fresh Springtime Recipe, colorful and healthy!

I have a blood orange tree, so I look for ways to use up the delicious and pretty red fruit!

Blood Orange, Kumquat, and Quinoa Salad w Beets:

 Dressing:

1/4 C finely chopped grn onions

2 teas grated blood orange rind

1 tea grated lemon rind

2 Tbls blood orange juice

1 Tbl fresh lemon juice

2 tea finely chopped cilantro

1/4 tea salt

1/4 tea ground coriander

1/4 tea ground cumin

1/4 tea paprika

3 Tbl olive oil

Salad:

1 C uncooked quinoa

1 3/4C water

1/2 tea salt, divided

1 C blood orange sections, (4 medium oranges)

1 C cut up peeled avocados (about 2 avocados)

7 whole kumquats, seeded and sliced (w peal on)

2 medium beets, (cooked in boiling water w lid and cut into thin wedges)

Instructions: 

1. Dressing: combine first 10 ingredients in a bowl, stirring w a whisk. Gradually add oil, stirring constantly. Set aside.
2. Place quinoa in a fine sieve in a Lg bowl. Cover quinoa w water (Do not allow water to run quinoa over wire sieve and lose your quinoa). Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice to rid of particles. Drain well.
3. Combine 1 3/4 C water, quinoa, and 1/4 tea salt in medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 min's (until water is absorbed). Remove from heat, fluff w fork and add remaining 1/4 tea salt, blood orange sections, avocado, and kumquats in Lg bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 C salad onto (in a birds nest shape) each of 4 plates; top each serving w 1/2 C thinly sliced beets in center of nest.

Quinoa Casserole, Blk-eyed Peas w Grns, Eggplant, & Fettuccine Alfredo: Veggie Recipes, Low-fat, Healthy eating that tastes great!

I like to serve homemade wholegrain bread and herb butter (smash in mortar fav herb like rosemary add to some butter) w most veggie-style meals. ;-) If fresh herbs are not available, substitute dry herbs by cutting the desired amount by one-third (like turn 1 Tbl of fresh into 1 tsp of dried).-- I primarily use fresh because I grow them in my garden (this is the best way to get their flavor). If the dried herbs are old, they loose their flavor, so you would want to increase their amount. If they are freshly ground (like roasted coriander, or freshly ground nutmeg); they pack a stronger flavor, so use a lighter hand with them.

Quinoa Recipe:
Easy, Tasty Main Dish with Veggies, Herbs & Spices
Quinoa, fried tofu, olives and cashews combine with carrots, celery, zucchini, herbs & spices - making this easy quinoa recipe a tasty main dish casserole.
Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru. Quinoa is light, delicious, high in protein, and easy to cook. It can be used in place of rice, bulgar, or couscous in any recipe.
Serves four: Prep time, approximately 40 minutes. If you don't have all the ingredients - just follow my motto: Omit and Substitue.

Ingredients:
 • 1 c quinoa
• 1/2 lb extra firm tofu
• 1/4 cup cashew pieces (or almonds)
• 1 Tbsp peeled minced fresh ginger
• 1 garlic clove, minced
• 1/4 cup chopped black olives
(roasted various colored cherry tomatoes, char on grill, or in oven); I like the color & flavor they add.

• 1 six inch zucchini
• 1 medium carrot
• 2 stalks celery
• 1 bay leaf
• 1/4 tsp dried rosemary leaf, or 3/4 tsp of fresh diced rosemary
• 1 tsp dried basil leaf, or 3 tsps of fresh sliced basil 
• 1 tsp gr coriander, or 3 tsps of fresh sliced cilantro 
• 1/2 tsp powdered fennel, or 1 1/2 tsps of fresh chopped fennel bulb 
• 2 - 3 Tbsp olive oil
• 1/2 tsp garlic salt
• 1 Tbsp soy sauce
• 1 3/4 cup water
• 1/2 tsp sea salt
• 1/4 c. minced fresh parsley (if you used fresh cilantro above instead of dried coriander) or cilantro
Quinoa Casserole Directions:
1. Soak quinoa 15 - 20 minutes, rinse, drain and set aside
2. Cut tofu in bite sized cubes, place in a small bowl, sprinkle with garlic salt and soy sauce and shake or stir to coat with marinade. Set aside
3. Heat 1 -2 Tbsp olive oil on low in a large sauté pan or shallow 4 qt sauce pan
4. Mince ginger and garlic
5. Chop celery in small pieces
6. Peel and chop carrots in 1/2" dice
7. Wash, trim, and chop zucchini in 1 " dice
8. Coarsely chop olives and set aside
9. Turn the heat up to medium, and stir fry ginger, garlic, celery, carrots for 5 minutes
10. Add zucchini and stir fry another five minutes
11. Stir in dry spices, herbs
12. Add the drained quinoa and stir until coated with spices
13. Add 1 3/4 cup water, and salt, then bring to a boil, cover and cook 15 minutes on low
14. Meanwhile, fry the tofu cubes on medium, stirring and turning, until browned
15. Stir tofu, chopped olives and parsley into the quinoa and veg
16. Heat on low for another few minutes and serve

Low Fat Fettuccine Alfredo with Veggies (Easy) • 12 ounces pasta

Ingedients:• 2 cups evaporated skim milk
• 4 garlic cloves, minced
• 6 tablespoons parmesan cheese
• 1/4 cup fresh parsley
• 2 cups vegetables, steamed (your choice, add: broccoli, cauliflower, carrots. etc) Cauliflower if pureed tastes like the real thing / nonvegetarian fettuccine Alfredo.
• sea salt and fresh ground pepper
Directions: 1. Cook pasta according to directions on package.
2. Drain.
3. Place pasta in a large nonstick sauté pan along with milk and garlic.
4. Bring to a simmer.
5. Stir frequently.
6. Add cheese.
7. Continue cooking until cheese melts and sauce thickens.
8. Stir in parsley, salt and pepper.
9. Add steamed veggies. 


 Healthy Eggplant Stacks 
 Ingredients:
1 large eggplant, sliced thick
1 or 2 large tomatoes, sliced thick
salt
olive oil
lemon juice
2 garlic cloves, crushed
handful of fresh basil, sliced
2 sprigs of fresh oregano, chopped
2 stems of rosemary
1/4 cup grated Parmesan cheese
1/4 cup mozzarella cheese
Directions:1. Sprinkle with salt and lay eggplant slices between layers of paper towels. Allow to sit for 15 minutes (this helps draw out the bitterness). While waiting add crushed garlic to 1/4 cup olive oil and let sit. Rinse and pat the slices dry. Brush with a bit of olive oil. Bake for about 5 minutes at 350 degrees.

2. Remove the eggplant from oven and begin layering with the tomato slices, parmesan cheese and sprinkle some basil & oregano between each layer. One eggplant should make 2 stacks.

3. When you get through layering, drizzle the stack with garlic oil mixture, a squeeze of lemon juice, and top with mozzarella cheese. To hold it all together, strip the bottom 3/4ths on each rosemary stem and stick it through the top of each stack like a skewer. Bake in the 350 degree oven until the cheese is melted.

Pressure Cooker Black-Eyed Peas and Greens

Ingredients:
2 cups dried black-eyed peas
6-s crushed cloves garlic
frozen spinach (approx. 1 cup)
6 cups water
1 tsp dry thyme, or 3 tsps of fresh thyme
4 leaves fresh finely chopped sage 
3-4 stalks fresh finely chopped fresh marjoram
1/2 tsp red pepper flakes
sea salt to taste
Directions:
1. Very quick, simple and surprisingly yummy.
2. Rinse black-eyed peas, pick out the ugly ones. Put garlic, black-eyed peas, water, dry thyme, sage, marjoram and red pepper flakes into pressure cooker. Close lid and bring to high pressure.
3. Cook for 9 minutes at high pressure. While peas are cooking, thaw spinach in microwave. Cool peas by using quick release method on your pressure (pressure/steam release valve on your machine). Once pressure has been released, carefully open pressure cooker (watch out for steam!).
4. Stir in spinach, salt to taste. I recommend eating with cornbread.
Serves: 12

Enjoy!

One week at a Time: Diet wrote out for you for one week, Eat Low Fat, the right fats, and healthy, Lose Weight without Starving.

(Disclamer: Picture found through fotosearch).

One week at a Time to get healthy and lose weight. Here is a week's menu that you can follow to begin a healthier lifestyle and lose any unwanted extra pounds.
Note: Any lettuce is fine except iceberg; when purchasing wholegrain items, look for highest fiber content & use fresh whole produce whenever possible. The key is you can eat smaller portion sizes, but do not skip a meal or snack… frequent eating speeds up the metabolism & keeps hunger/cheating at bay. Grn Tea, water, & favorite diet soda (soda in moderation) to drink during the day. Free food is eat as much grn leafy veggies (IE: like spinach or mustard grns) as you want… just do not add butter or calorie laden salad dressing. Can sub fruits for a different fruit. Just know that a banana is a filling fruit that has more calories than most fruit, but in moderation a good idea. And much less calories than “bad choices” would bring. Crustless Quiche: Chopped: 2 Cs eggplant, 1 C zucchini, 1 C red bell pepper, 1 C yellow onion, & 2 cloves garlic minced sautéed in 2 tsp EVOO (Olive Oil). Fold in Artichoke hearts from water packed jar. Add 1 egg, 1 C egg whts, 1 C skim milk, ½ tsp blk pepper, dried thyme, dried oregano, ½ C fresh basil, & ¾ C part-skim shredded mozzarella cheese. Spray pam in pan, cook 25 min’s. Sit/rest for 10 min’s. Po Boy: Vegetable Salad: combine halved 1 C cucumbers, grape tomatoes, ¼ C shredded carrots, ¼ C minced fresh parsley, diced ¼ C red onion & ¼ tsp blk pepper, garlic powder, ½ tsp EVOO, 1 Tbsp rice wine vinegar. Bake or grill 2 3oz fav fish (grouper, cod, halibut, catfish, tilapia) 6-8 mins on ea side for grill, 12 mins total for baking (fish no longer translucent; don’t over cook). Goat Cheese Spread: 1 0z goat cheese, 3 Tbsp nonfat Greek-style yogurt, 1 tsp fresh lemon juice, 2 Tbsp fresh minced parsley, 3 Tbsp shredded carrots, 2 Tbsp diced cucumbers, ½ tsp blk pepper. Smear Goat Cheese Spread on one whole-grain baguette slice (long deli hotdog/ sub style bun), Place fish on other slice, Top fillet w 2 red onion slices, 2 tomato slices, lettuce leafs. Serve w Veg Salad.
Monday:
Breakfast: 1 serving Crustless Quiche; (save leftovers for later this wk). 1 whole grapefruit. Snack 1: 1 orange cranberry Bar (look for highest fiber/protein content & low fat). Lunch: 3oz tuna (water packed) mixed w 1 oz light swiss cheese, 2 Tbsp ea diced carrots, celery & red onion n 1 whole-wheat pita w Boston lettuce, 1 Tbsp rice wine vinegar & 1 Tbsp nonfat Greek-style yogurt; 1 apple. Snack 2: 3 stalks celery w 2 Tbsp unsalted almond butter (like peanut butter, but better fat). Dinner : 1 ½ C’s cooked whole-wheat spaghetti w ½ C low-sodium tomato sauce, ¼ C fresh basil leaves, 10 halved grape tomatoes & ¼ C shredded part-skim mozzarella. 1 C chopped Boston lettuce w 1 Tbsp balsamic vinegar & 1 tsp Olive Oil (EVOO).
Tuesday:
B: ½ C oatmeal w 1 (skin on) chopped apple, cinnamon to taste & 1 C low-fat milk. S 1: 2 sliced carrots w 3 Tbsp hummus. Lunch: Sandwich: (I only ate half of my sandwich bc to full) 3 oz sliced lean roast beef, ½ oz goat cheese, 3 strips roasted red bell pepper (or raw), 1 slice tomato, 1 slice red onion, & Boston lettuce on a whole-grain roll; 10 whole-wheat woven wheat crackers; 1 orange. S 2: 1/4C 1% cottage cheese w ½ C fresh chopped pineapple (save the remainder for later in wk). D: 1 serving Crustless Quiche; 2 Cs romaine lettuce w 1 Tbl unsalted sunflower seeds, ½ C ea chopped red bell peppers, whole grape tomatoes & chopped mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 oz slice whole-wheat baguette.
Wed:
B: 1 ¼ C Post shredded Wheat Spoon Size cereal w ¼ C low-fat milk. 1 orange. S 1: 6 oz nonfat Greek style yogurt w 1 oz unsalted raw peanuts or almonds & ½ tsp crystal lite flavor powder (used to make drinks) or an over the counter powder like Stevia Powder. Veggie Burger Salad: 2 Cs Boston lettuce, 1 veggie patty, ½ C cooked blk beans, 4 thin slices chopped avocado, ¼ C corn, ½ C ea chopped grape tomatoes & mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 1 serving crustless Quiche. D: 4 oz baked port chop (prepare 8oz & save 4 oz for tomorrow). 1 C sauteed chopped zucchini (prepare whole zucchini & save extra for tomorrow). ¾ C steamed wild &/or brown rice.
Thurs:
B: ½ C oatmeal, ¼ C chopped pineapple, ½ sliced small banana & 5 broken walnuts w 1 C low-fat milk. Mini Yogurt Parfait: (8oz nonfat Greek-style yogurt w ½ sliced banana & ¼ C Shredded Wheat Spoon Size cereal). L: Spinach Salad: 2 Cs spinach leaves, 4 oz sliced baked pork chop leftovers, ½ C sauteed zucchini leftovers, ½ C chopped tomato w 1 ½ Tbl balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 10 whole wheat woven crackers. D: 1 serving fish Po Boy & Vegetable Salad.
Fri:
B: 1 ½ oz toasted whole wheat baguette (sliced) w 2 Tbsp unsalted almond butter & 10 unsweetened raisins. S 1: 1 apple & 1 oz unsalted sunflower seeds. L: 1 serving Cajun PoBoy & Veggie salad (leftovers). 1 C chopped pineapple. S 2: 3 stalks celery & 1 oz goat cheese. D: 4 oz baked chicken; ¼ C wild rice; Vegetable Medley: 1 C steamed spinach w ¼ tsp minced garlic, ¾ C steamed artichokes & ½ C sautéed mushrooms.
Sat:
B: Open Faced Breakfast Sandwich: 1 toasted whole wheat English muffin topped w 4 scrambled egg whts, 4 steamed asparagus spears, 1 oz melted light Swiss cheese & 1 tsp mustard. S 1: 1 oz whole wheat baguette w 3 tsp hummus. L: Salad: 2 C romaine lettuce, 3 oz lean roast beef, 1 oz goat cheese, ½ C ea chopped red bell pepper, tomato, & cucumber w 2 Tbl balsamic vinegar & 1 tsp EVOO; 1 banana. S 2: 1 ½ C chopped pineapple & 8 unsalted walnuts or almonds. D: 5 oz baked fish w ½ squeezed lemon. 1 C eggplant sautéed in ½ tsp of EVOO. ¾ C quinoa.
Sun:
B: Strawberry Mint Smoothie: Blend 1 C unsweetened light soy milk, ¼ C chocolate protein powder, 1 C frozen strawberries, 10 fresh mint leaves & 4 ice cubes. S !: 1 sliced roasted red bell pepper w 1 oz goat cheese. L: Veggie Burger patty w 1 oz goat cheese, slice of tomato, red onion & Boston lettuce leaf on a whole grain roll. 1 C cooked edamame. 1 apple. S 2: ½ C raspberries, 1 low-fat string cheese & 10 whole wheat woven crackers. D: Mexican Salad: 2C romaine lettuce, 4 oz baked chicken (season w ½ tsp cumin), ¼ C shredded reduced fat jalapeno cheese, ½ C ea low sodium salsa, cooked blk beans, chopped tomatoes & chopped cucumbers, 2 thin slices avocado w 1 Tbsp balsamic vinegar & 1 tsp EVOO.