With Recipes and Grocery List

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "With Recipes and Grocery List"

Transcription

1 5-Dinner Meal Plan With Recipes and Grocery List

2 5-Dinner Meal Plan Published by TL Media TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior written permission of the author, nor be otherwise circulated in any form of binding or cover other than that in which it s published. Modification of this design doesn t void the copyright. This publication and the contents contained herein are strictly for informational purposes only. Before starting any nutritional plan or diet, make sure you talk to your doctor first. This publication, the products and services offered by My 17DD Blog are not associated, affiliated, endorsed, or sponsored by The 17 Day Diet or Dr. Moreno, nor have they been reviewed, tested or certified by The 17 Day Diet or Dr. Moreno. 17ddBlog.com

3 Dinner Meal 1 Chicken and Broccoli Bake (serves 4 - see recipe) Meal 1 Grocery List Protein: Chicken breasts - 1 pound Vegetables: Broccoli heads - 2 Onion, white - 1 small Herbs/Spices: Thyme Parsley Onion Powder Garlic cloves - 2 Misc/Pantry Items: Parmesan Cheese - 1 cup Low-Fat Mozzarella Cheese - 1/2 cup Vegetable Broth - 1/2 cup Notes:

4 Dinner Meal 1 Recipes Chicken and Broccoli Bake 3 tbsp olive oil 1 pound boneless chicken breasts, diced salt and pepper, to taste 2 large broccoli heads, florets removed 2 garlic cloves, minced or grated 1/2 cup diced white onion 1/2 cup low-sodium vegetable broth 1/4 tsp dried thyme 1/4 tsp dried parsley 1/4 tsp onion powder 1 cup shredded parmesan cheese 1/2 cup shredded low-fat mozzarella cheese Preheat the oven to 400 degrees F. Heat an oven-safe skillet over medium heat and add 1 tbsp olive oil. Season the chicken with salt and pepper and cook until slightly browned and cooked through. Remove the chicken and any juice from the skillet and add to a bowl. Bring a pot of salted water to a boil. Add the broccoli florets and cook until tender, about 2-3 minutes. Drain. Using the same skillet from the chicken, heat the remaining 2 tbsp olive oil over mediumhigh heat. Add garlic and onion and cook for 5-8 minutes or until the onion is very soft and translucent. Whisk in the chicken broth to the onion mixture and stir until it thickens, about 2 minutes. Add the thyme, parsley and onion powder. Stir the cooked chicken, the broccoli florets into the mix and toss to combine. Remove from the heat and sprinkle the cheese over the top. Cover with foil and bake for 25 minutes or until the cheese is melted. Remove the foil and broil until the cheese is lightly brown, about 1-2 minutes.

5 Dinner Meal 2 Lemon and Dill Salmon Lemon Garlic String Green Beans Side Salad with favorite veggies (serves 4 - see recipes) Protein: Meal 2 Grocery List Salmon - 2 pound filet or 4 small filets Vegetables/Fruits: Lemon - 1 Green Beans - 1 pound Salad Greens and favorite veggies for side salads Herbs/Spices: Dill, fresh - 2 tbsp Garlic cloves - 2 Red Pepper Flakes Salt Pepper Misc/Pantry Items: Olive Oil Notes:

6 Dinner Meal 2 Recipes Lemon and Dill Salmon 2 tbsp olive oil 1 lemon, juice and zest 2 tbsp dill, coarsely chopped 1 clove garlic, coarsely chopped salt and pepper to taste 2 pound salmon filet or 4 small filets (defrosted if frozen) Preheat oven to 400 degrees F. Puree the oil, lemon juice and zest, dill and garlic in a food processor until smooth. Place the salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread on the dill and lemon mixture and bake until cooked, about minutes. Garnish with sliced lemon and fresh dill. Lemon Garlic String Green Beans 1 pound String Green Beans 2 tbsp Olive oil 1 Garlic Clove, minced 1 tbsp Lemon Zest ½ tsp red pepper flakes Cracked pepper & salt Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking. Heat a large heavy skillet over medium heat. Add the oil. Add the garlic and red pepper flakes and sauté until fragrant, about 30 seconds. Add the beans and continue to sauté until coated in the oil and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

7 Dinner Meal 3 Kale, Feta and Tomato Frittata Side salad with favorite veggies (serves 6 - see recipes) Protein: Meal 3 Grocery List Egg Whites - 32 oz container Eggs, Whole - 4 Vegetables: Tomatoes - 2 Kale - 2 cups Salad Greens and favorite veggies for side salads Herbs/Spices: Salt Pepper Misc/Pantry Items: Olive Oil Low-Fat Feta Cheese - 5 oz container Notes:

8 Dinner Meal 3 Recipes Kale, Feta and Tomato Frittata 32 ounces egg whites 4 whole eggs 5 oz low-fat feta cheese, crumbled 2 tomatoes, quartered or several cherry tomatoes sliced in half 2 cups fresh kale 2 tbsp olive oil 1/2 tsp ground pepper 1/4 tsp salt Preheat your oven to 425F. Grease a 12 -inch cast iron skillet, or an ovenproof skillet 1 tsp of olive oil and set aside. In a large mixing bowl add the egg whites, whole eggs, seasoning and remaining olive oil and whisk until well combined. Place the egg mixture in the cast iron and arrange the kale, tomatoes followed by the feta cheese over the egg mixture. Bake in your preheated oven for minutes or until egg mixture is cooked through.

9 Dinner Meal 4 Rosemary Chicken Mock Mashed Potatoes (Cauliflower) Roasted Carrots (serves 4 - see recipes) Meal 4 Grocery List Protein: Chicken breasts - 4 Vegetables/Fruits: Lemon - 1 Cauliflower head, medium - 2 Carrots - 12 medium Misc/Pantry Items: Olive Oil Greek Yogurt - 2 tbsp Parmesan Cheese - 1/2 cup Herbs/Spices: Rosemary, fresh - 1 tbsp Sage, fresh - 1 tbsp Onion Powder Garlic Powder Salt Pepper Garlic Clove - 1 Chives, fresh - 1 tsp Dill, fresh - 2 tbsp Notes:

10 Dinner Meal 4 Recipes Rosemary Chicken 4 chicken breasts Juice of one lemon (reserve a few tsp) 1 tbsp fresh rosemary, finely chopped 1 tbsp fresh sage, finely chopped 1 tsp onion powder 1 tsp garlic powder Salt and pepper to taste Pinch of lemon zest (reserve zest for garnish) 4 tsp olive oil Preheat oven to 350 degrees F. Marinate chicken in lemon juice, salt and rosemary for about 20 minutes. Mix spices together in shallow bowl. Add olive oil to baking dish. Coat the chicken breasts with spice mixture and place in baking dish. Bake chicken for approximately 20 minutes or until cooked. Sprinkle chicken with reserved lemon juice, salt, and pepper to taste. Garnish with fresh chopped parsley and lemon slices and zest.

11 Dinner Meal 4 Recipes Mock Mashed Potatoes (Cauliflower) 2 medium head cauliflower 2 tbsp non-fat Greek yogurt 1/2 cup grated Parmesan 1 tsp minced garlic or roasted garlic 1 tsp sea salt 1/4 tsp freshly ground black pepper 1 tsp chopped fresh or dry chives, for garnish Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the non-fat Greek yogurt, Parmesan, garlic, salt and pepper until almost smooth. Garnish with chives. Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

12 Dinner Meal 4 Recipes Roasted Carrots 12 medium size carrots 1 1/2 tbsp olive oil Salt and Pepper to taste 2 tbsp minced fresh dill Preheat the oven to 400 degrees F. Slice the carrots diagonally in 1 1/2-inch-thick slices. If carrots are extra thick, cut in halflength-wise. Toss the carrots in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in a single layer and roast for 20 minutes, until browned and tender. Toss the carrots with minced dill, season to taste, and serve.

13 Dinner Meal 5 Broiled Tilapia with Parmesan Balsamic Parmesan Roasted Asparagus and Tomatoes Side salad with favorite veggies (serves 4 - see recipes) Protein: Tilapia Fillets - 4 Meal 5 Grocery List Misc/Pantry Items: Vegetables/Fruits: Asparagus - 2 pounds Cherry tomatoes - 2 cups Salad greens and veggies for salads Herbs/Spices: Dill, fresh - 1/2 tsp Salt Pepper Parmesan Cheese - 3/4 cup Greek Yogurt - 1/8 cup Greek Yogurt - 1 1/2 tbsp Lemon juice - 1 tbsp Balsamic Vinegar - 1/2 cup Notes:

14 Dinner Meal 5 Recipes Broiled Tilapia with Parmesan 4 Tilapia Fillets (defrosted if frozen) 1/4 cup Parmesan Cheese 1/8 cup Plain Non-Fat or Low-Fat Greek Yogurt 1 1/2 tbsp Plain Non-Fat or Low-Fat Greek Yogurt 1 tbsp Fresh Lemon Juice 1/2 tsp Fresh Dill Pepper to taste Turn broiler onto high and adjust oven rack to the top. In a small bowl, combine all ingredients except the tilapia. Set aside. Place tilapia fillets on a foil lined pan. Broil for 3 minutes. Remove from the oven, flip over and divide the parmesan mixture over the uncooked sides of the tilapia. Return to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.

15 Dinner Meal 5 Recipes Balsamic Parmesan Roasted Asparagus and Tomatoes 2 pounds asparagus 2 cups cherry tomatoes, cut in half 1/2 cup Parmesan cheese Salt and pepper to taste ½ cup Balsamic vinegar Preheat oven to 400 degrees F. Spray a baking dish with cooking spray and set aside. Trim the asparagus and place them in the baking dish. Add tomato halves. Season generously with salt and pepper and sprinkle the Parmesan cheese over asparagus and tomatoes. Place in oven and bake for about 15 minutes or until asparagus softens a bit and begins to get brown. In the meantime add the balsamic vinegar to a small sauce pan and cook over medium heat for about 15 to 20 minutes or until it reduces and starts to thicken. Drizzle some of the balsamic reduction over the roasted asparagus and tomatoes and serve warm..

16 Grocery List for All 5 Meals Protein: Chicken breasts - 1 pound and 4 breasts Salmon - 2 pound filet or 4 small filets Egg Whites - 32 oz container Eggs, Whole - 4 Tilapia Fillets - 4 Vegetables/Fruits: Broccoli heads - 2 Onion, white - 1 small Lemon - 2 Green Beans - 1 pound Tomatoes - 2 Cherry tomatoes - 2 cups Kale - 2 cups Salad Greens and favorite veggies for side salads - 3 meals Cauliflower head, medium - 2 Carrots - 12 medium Asparagus - 2 pounds Notes: Herbs/Spices: Thyme Parsley Garlic cloves - 5 Dill, fresh - 1/2 tsp and 4 tbsp Dill, fresh - 2 tbsp Rosemary, fresh - 1 tbsp Sage, fresh - 1 tbsp Onion Powder Garlic Powder Chives, fresh - 1 tsp Red Pepper Flakes Salt Pepper Misc/Pantry Items: Olive Oil Parmesan Cheese - 2 1/4 cups Low-Fat Mozzarella Cheese - 1/2 cup Vegetable Broth - 1/2 cup Greek Yogurt - 8 oz container Low-Fat Feta Cheese - 5 oz container Lemon juice - 1 tbsp Balsamic Vinegar - 1/2 cup

17 Notes Extra Items/Notes: 17ddBlog.com

For more Alkalizing Recipes, please visit AlkalineCook.com

For more Alkalizing Recipes, please visit AlkalineCook.com Vegetable Quinoa Salad Serves: 2 3.25 oz (8.5 tbsp) uncooked quinoa 6.25 oz water ½ cucumber, diced 1 small red bell pepper 1 small yellow bell pepper ½ lemon, juiced ½ tsp lemon zest 1 handful fresh parsley,

More information

New York Brand Recipe Collection

New York Brand Recipe Collection New York Brand Recipe Collection Serves: 8 20 minutes 7 minutes Assorted Crostini 4 slices New York Brand Texas Garlic Toast or New York Brand Ciabatta Rolls Topping options: Marzetti Hummus with chopped

More information

5-DAY NO SUGAR CHALLENGE MENU

5-DAY NO SUGAR CHALLENGE MENU 5-DAY NO SUGAR CHALLENGE MENU Our goal with the 5-Day No Sugar Challenge is to eliminate refined sugar. The sugar found in the recipes provided comes from fresh fruits, vegetables and grains. There is

More information

Beans Yellow & Green. Garlic Green/Yellow Beans

Beans Yellow & Green. Garlic Green/Yellow Beans Beans Yellow & Green Garlic Green/Yellow Beans About a half pound of green or yellow green beans 2 Tablespoons of extra virgin olive oil 1 large garlic clove, minced 2 heaping tablespoons fresh, minced

More information

Easy Herb Recipes. Place the strawberries, mint leaves, orange juice, and yogurt in your blender. Blend until thick and smooth.

Easy Herb Recipes. Place the strawberries, mint leaves, orange juice, and yogurt in your blender. Blend until thick and smooth. Strawberry Smoothie Easy Herb Recipes Serves: 1 1 cup unsweetened frozen strawberries 1 teaspoon coarsely chopped mint leaves ½ cup 100% orange juice ½ cup lowfat vanilla yogurt Place the strawberries,

More information

HUMMUS. White Bean and Chicken Chili (2 servings)

HUMMUS. White Bean and Chicken Chili (2 servings) HUMMUS 2 cups canned garbanzo beans, drained 3 Tbsp. tahini (sesame seed paste) or sub 1 tsp. sesame oil 2-4 Tbsp. lemon juice 2 cloves garlic, minced 1 tablespoon olive oil 1 pinch paprika 1 teaspoon

More information

NERS ~ 5 DAYS ~ 5 MEALS ~ FOR A V ~ T A E R G

NERS ~ 5 DAYS ~ 5 MEALS ~ FOR A V ~ T A E R G 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ 5 MEALS 30 FOR 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ Introduction SHOPPING LIST At Dunnes Stores we are

More information

Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups per serving) / 4 SmartPoints value per serving

Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups per serving) / 4 SmartPoints value per serving Mediterranean Fettuccine with Chicken and Veggies SmartPoints Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups ) / 4 SmartPoints Serve this elegant yet simple dish for dinner

More information

Seven Healthy Recipes

Seven Healthy Recipes Seven Healthy Recipes Pan Grilled Chicken 3 tablespoons Japanese dark soy sauce 1 1/2 tablespoons sugar 2 cloves garlic, peeled and crushed 1 inch ginger root, peeled and mashed 2 spring onions, sliced

More information

Kale Dressing Recipe from epicurious.com

Kale Dressing Recipe from epicurious.com Kale Dressing Recipe from epicurious.com 2 pounds country-style white bread, crusts removed, torn into 1" pieces 3/4 cup extra-virgin olive oil, divided 2 tablespoons fennel seeds 1/4 cup (1/2 stick) unsalted

More information

Spinach Salad with chicken and red peppers Paired with Cabernet Franc

Spinach Salad with chicken and red peppers Paired with Cabernet Franc Spinach Salad with chicken and red peppers Paired with Cabernet Franc 6 cups torn spinach 2 cups torn leaf lettuce 1 medium red onion, thinly sliced 2 red peppers or 2 green sweet peppers, cut into bite-sized

More information

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton The Creative Homemaking Guide to Zucchini Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints, a recipe

More information

Heart Healthy Italian Recipes

Heart Healthy Italian Recipes Heart Healthy Italian Recipes Table of Contents Chicken Italiano Easy Italian Supper Italian Baked Halibut Italian Bean and Tuna Salad Italian Flounder Roll-Ups Italian Grilled Tuna Italian Pepper Chicken

More information

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list.

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list. Tablemom.com Don t plan another meal with Table Mom s weekly menu, recipes, and grocery list. Week 5 Recipes Meal 1...7 Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) Meal 2...9 Masala Rice

More information

Salads & Dressings. Caesar Salad

Salads & Dressings. Caesar Salad Salads & Dressings Caesar Salad Romaine lettuce 4 Tbsp Olive Oil ½ tsp salt 1-2 cloves garlic 6-8 drops Worcestershire ½ tsp dijoin mustard Juice of ½ lemon Fresh ground pepper ¼ cup Parmesan Cheese 1.

More information

High Protein Low Fat Meal Plans

High Protein Low Fat Meal Plans High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one

More information

Place 2 peaches and a little sugar or agave nectar in a blender. Blend until smooth. (this can be made the night before)

Place 2 peaches and a little sugar or agave nectar in a blender. Blend until smooth. (this can be made the night before) GOURMET LUNCH MENU PEACH MARGARITA Ingredients bring enough to make 2 or 3 batches 1 cup silver tequila 1/2 cup Peach Schnapps 4 peaches pureed Juice of 2 fresh limes Ice Cubes Sugar or agave nectar Place

More information

Grease a baking dish with cooking spray or olive oil. Arrange the smelts in a single layer in the baking dish and season to taste.

Grease a baking dish with cooking spray or olive oil. Arrange the smelts in a single layer in the baking dish and season to taste. Oven-Roasted Smelt Smelt (whole or headed and gutted) Baking dish or baking pan Cooking spray or olive oil Seasonings (optional) Preheat your oven to 400 degrees Fahrenheit. Grease a baking dish with cooking

More information

Peanut Butter Recipes

Peanut Butter Recipes Soups and Stews Ground Nut Stew 2 cups peanut butter 1/2 can (6 ounce) tomato paste 2 cans (10 ounce) diced tomatoes with green chili peppers 4 cups chicken broth 2 tablespoons vegetable oil 6 boneless,

More information

Recipe Card Templates by Vertex42.com. (makes 12 tacos)

Recipe Card Templates by Vertex42.com. (makes 12 tacos) Grilled Fish Tacos (makes 12 tacos) 1 tsp. ground cumin ½ c. cilantro, chopped 1 Tbsp. dried oregano 2 (3 oz.) Alaska longline cod, thawed frozen or fresh 1 Tbsp. chili powder 5 cups shredded green cabbage

More information

Week Eight Paleo Recipes

Week Eight Paleo Recipes Week Eight Paleo Recipes Breakfast Paleo Breakfast Bars Week 8 http://www.elanaspantry.com/paleo-breakfast-bars/ Ingredients 1 cup blanched almond flour ¼ teaspoon celtic sea salt ¼ cup coconut oil 2 tablespoons

More information

Fresh Ways to Cook Fresh Vegetables

Fresh Ways to Cook Fresh Vegetables Fresh Ways to Cook Fresh Vegetables Fresh vegetables taste great. Picked during season, they are budget and nutrition bargains. All fresh vegetables need is a little prep work and then they are ready to

More information

Weekly Menu. Save time & money with these family friendly dinners

Weekly Menu. Save time & money with these family friendly dinners Make Ahead Weekly Menu Save time & money with these family friendly dinners Autumn weeknights can be a real juggling act so why not have dinner ready with little to do when you get home? We ve created

More information

Banana-Strawberry Smoothies

Banana-Strawberry Smoothies Cooking Demonstration Recipes Banana-Strawberry Smoothies 1 cup vanilla soy milk 1 banana ½ cup strawberries (fresh or frozen) Place all ingredients in a blender and blend until smooth. Additional fruit

More information

Deviled Eggs with Ham

Deviled Eggs with Ham Meal 1 Deviled Eggs with Ham * 12 large eggs * 8 oz finely chopped ham * ½ cup finely chopped celery * 1 tablespoon finely chopped green onion * 6 tablespoons mayonnaise * 2 tablespoons Dijon mustard *

More information

Italian Vegetable Pasta Salad

Italian Vegetable Pasta Salad Italian Vegetable Pasta Salad Head of each cauliflower and broccoli, florets chopped into bite-size pieces (leave/stems discarded) 2 ribs/stalks of celery, diced ½ medium red onion, finely chopped 15 oz

More information

G free COMFORT FOODS. gluten free dinners. every night.

G free COMFORT FOODS. gluten free dinners. every night. G free gluten free dinners. every night. COMFORT FOODS When the winter doldrums wedge themselves between the holidays and springtime then it s time to hunker down to some tasty and familiar comfort cooking.

More information

MORE LOW-GLYCEMIC-LOAD RECIPES

MORE LOW-GLYCEMIC-LOAD RECIPES MORE LOW-GLYCEMIC-LOAD RECIPES SALMON-STUFFED TOMATOES Adapted from www.alaskaseafood.org ¼ cup olive oil 2 Tbsp. white wine vinegar or fresh lemon juice 2 tsp. Dijon-style mustard ½ tsp. salt 1/8 tsp.

More information

Spaghetti Marinara. Method of Cooking. For Spaghetti Spaghetti (dry)

Spaghetti Marinara. Method of Cooking. For Spaghetti Spaghetti (dry) Spaghetti Marinara For Spaghetti Spaghetti (dry) for boiling For Marinara Sauce Onion (chopped) Tomato puree Chili flakes Basil Oregano Crushed black pepper Seafood (Squid, Shrimp, Mussels, Clams) For

More information

Low GI / Low Carb recipes

Low GI / Low Carb recipes Low GI / Low Carb recipes Tuna Patties 185g Tuna in brine well drained 2 eggs 3 slices of tasty cheese combine tuna and eggs in a bowl, mix with a fork. Add 3 egg rings to an oiled frying pan, spoon the

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

CLASSIC April 12th 2013

CLASSIC April 12th 2013 CLASSIC April 12th 2013 PREP GUIDE WEDNESDAY Meal #1 MEATBALL LETTUCE WRAPS Barbeque sauce * see recipe below Peanut sauce Cut vegetables: o ¼ small red onion, finely chopped Pineapple broccoli slaw bla

More information

RECIPES FOR GONADAL TYPES G-Type

RECIPES FOR GONADAL TYPES G-Type RECIPES FOR GONADAL TYPES G-Type Stir-Fried Chicken 1 whole chicken breast, skinned and boned 1 cup fresh asparagus (if available) or 1 cup frozen asparagus, thawed and cut into 1-inch lengths MARINADE:

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad. Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard

More information

Nutrition Month Recipes

Nutrition Month Recipes Asian Salad yields 10 servings Dressing 2/3 cup grapeseed or canola oil 1/3 cup rice vinegar, (be sure to use unseasoned no sugar added) 1 Tbsp. sesame oil 3 Tbsp. Dijon mustard 1 clove garlic, minced

More information

Baked Skrei and Vegetables in a White Wine Shallot Sauce

Baked Skrei and Vegetables in a White Wine Shallot Sauce Baked Skrei and Vegetables in a White Wine Shallot Sauce Baked Skrei and Vegetables in a White Wine-Shallot Sauce Skrei Norwegian Cod in Its Prime Serves 4 Juicy baked Skrei is delicately placed atop a

More information

GREEN ONION POTATO SALAD A Bobby Flay Recipe

GREEN ONION POTATO SALAD A Bobby Flay Recipe GREEN ONION POTATO SALAD Prep Time: 10 minutes 2 lbs. red potatoes 1 Tbsp. PLUS 2 tsp. Kosher salt, divided 1-1/4 cups Hellmann's or Best Foods Real Mayonnaise 2 Tbsp. white wine vinegar 1 to 2 jalapeno

More information

Beef & Rice Stuffed Swiss Chard

Beef & Rice Stuffed Swiss Chard Beef & Rice Stuffed Swiss Chard www.littlekitchenbigflavors.com 2 tablespoons olive oil 1 small onion (diced) 2 cloves garlic (minced or pressed) 1lb ground beef 1/4 teaspoon red pepper flakes 1/2 cup

More information

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder Mexican Recipes Taco Seasoning 1 tablespoon chili powder ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon dried oregano 1 ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 ½ teaspoons

More information

Shirataki Noodle Testimonial and Recipes

Shirataki Noodle Testimonial and Recipes Shirataki Noodle Testimonial and Recipes By: Amie Valpone, Nutritionist and author of The Healthy Apple, www.thehealthyapple.com Testimonial As a Nutritionist, I wanted to let you know how pleased I am

More information

BLUE CHEESE AND APPLE SALAD

BLUE CHEESE AND APPLE SALAD BLUE CHEESE AND APPLE SALAD Ingredients: 1/4 cup (50 ml) maple-flavoured pancake syrup 2 tbsp (25 ml) fresh lemon juice 1 tsp (5 ml) Dijon mustard 1/4 tsp (1 ml) salt 1/4 tsp (1 ml) freshly ground pepper

More information

6 servings over pasta

6 servings over pasta Favorite Recipes From Tiber Canyon Ranch RANCH MARINARA 6 servings over pasta 2 large yellow onions 1 teaspoon kosher salt 1/4 cup extra virgin olive oil 2 teaspoon Mexican oregano 1/2 lb bulk pork sausage

More information

Menu du Jour. 23 Apr 06 Seared Ribeye Steak with Ginger Sauce Roasted Asparagus with Sauce Béarnaise Delmonico Potatoes.

Menu du Jour. 23 Apr 06 Seared Ribeye Steak with Ginger Sauce Roasted Asparagus with Sauce Béarnaise Delmonico Potatoes. Menu du Jour 23 Apr 06 Seared Ribeye Steak with Ginger Sauce Roasted Asparagus with Sauce Béarnaise Delmonico Potatoes (Serves two) Seared Ribeye Steak The ribeye, also known as a Delmonico (after the

More information

Please do not make changes to the recipe. Bake in an aluminum 9x12 pan. After baking, cover well and freeze.

Please do not make changes to the recipe. Bake in an aluminum 9x12 pan. After baking, cover well and freeze. Baked Ziti Please do not make changes to the recipe. Bake in an aluminum 9x12 pan. After baking, cover well INGREDIENTS: 1 pound dry ziti pasta 1 onion, chopped 1 pound lean ground beef 2 (26 ounce) jars

More information

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli GLUTEN FREE Spring PREP GUIDE MEAL #1 2 piece of fresh ginger grated to yield 1 Tablespoon 2 cups cooked brown rice *see recipe below MEAL #2 Make arugula pesto * see Meal #2 for recipe Blanch broccoli

More information

Whisk together the eggs, milk, cheese, salt, and pepper.

Whisk together the eggs, milk, cheese, salt, and pepper. Recipes of the Month Breakfast: Asparagus Quiche with a Spaghetti Squash Crust Ingredients 13 ounces, weight Asparagus ½ Small Yellow Onion 2 cloves Garlic 1 teaspoon Olive Oil 5 Eggs 1 cup Milk 1 cup

More information

10 Soups in 2 Hours. Amee Cantagallo and Jill Craft.

10 Soups in 2 Hours. Amee Cantagallo and Jill Craft. 10 Soups in 2 Hours by Amee Cantagallo and Jill Craft www.thesassyslowcooker.com TABLE OF CONTENTS Crockpot Hamburger Soup Vegetable Minestrone Soup Slow Cooker Potato Soup Easy Enchilada Soup Slow Cooker

More information

MAIN DISHES Using Simple Sautéed Peppers and Onions:

MAIN DISHES Using Simple Sautéed Peppers and Onions: VIVA PEPPERS: Once you starting adding peppers cooked or raw to your meals, you ll be hooked! Simple Sautéed Peppers and Onions: 1 2 Tablespoons extra virgin olive oil 3 4 large red and green bell peppers,

More information

Find your shopping list and all your dinner recipes for WEEK 3 inside!

Find your shopping list and all your dinner recipes for WEEK 3 inside! Find your shopping list and all your dinner recipes for WEEK 3 inside! WEEK 3 Monday 19th - Sunday 25th WEEK 3 SHOPPING LIST Monday 19th - Sunday 25th 1 Bunch Spring Onions Meat/Fish 1 Bunch Celery Pork

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

DRY BEAN RECIPES. Beans, Beans and More Beans Soup

DRY BEAN RECIPES. Beans, Beans and More Beans Soup DRY BEAN RECIPES Beans, Beans and More Beans Soup ¼ cup each dry Black Beans, Cranberry Beans, Pinto Beans and Light Red Kidney Beans 1 cup dry Navy Beans 6 cups water ½ cup onion, diced 2 cloves garlic,

More information

Pantry Vegetable Beef Soup

Pantry Vegetable Beef Soup Pantry Vegetable Beef Soup This soup is versatile and makes a big pot! You can easily divide the recipe in half. Change the packet flavor mix, any combination of vegetables, or add rice instead of potatoes,

More information

Cooking Suggestions and Recipes for a Low Sodium Diet

Cooking Suggestions and Recipes for a Low Sodium Diet Cooking Suggestions and Recipes for a Low Sodium Diet A good way to reduce the sodium in your diet is to cook your own food. This way, you control what goes into the food you eat. Below are tips for lowering

More information

Figure Friendly Freezer Meal Recipes

Figure Friendly Freezer Meal Recipes Figure Friendly Freezer Meal Recipes Garlic & Herb Pork Chops (#1) 2 lbs pork chops 2 tsp Wildtree Garlic & Herb Blend salt & pepper if desired fridge. Grill, or skillet sauté, for 7-10 min/side until

More information

Healthful Eating Recipes. Roast Chicken with Lemon and Herbs. Serves 4 to 6

Healthful Eating Recipes. Roast Chicken with Lemon and Herbs. Serves 4 to 6 Roast Chicken with Lemon and Herbs to 6 1 (31/2 to 4 lb.) whole chicken 1/2 fresh lemon Salt and freshly ground pepper 1 tsp. paprika 2 sprigs each of parsley, thyme, and rosemary (or 1 tsp. each, dried)

More information

Source: Pillsbury's Slow Cooker Recipes. If your family doesn't like squash, just add another cup of baby carrots and omit the butternut squash.

Source: Pillsbury's Slow Cooker Recipes. If your family doesn't like squash, just add another cup of baby carrots and omit the butternut squash. Squash and Pork Slow Cooker Stew Source: Pillsbury's Slow Cooker Recipes If your family doesn't like squash, just add another cup of baby carrots and omit the butternut squash. 1 Tbsp. olive oil 1-1/2

More information

Cooking Suggestions and Recipes for a Low Sodium Diet

Cooking Suggestions and Recipes for a Low Sodium Diet Cooking Suggestions and Recipes for a Low Sodium Diet A good way to reduce the sodium in your diet is to cook your own food. This way, you control what goes into the food you eat. Below are tips for lowering

More information

Gluten-Free Recipes. Macaroni and Three Cheeses

Gluten-Free Recipes. Macaroni and Three Cheeses Gluten-Free Recipes No matter your reason for eating a gluten-free diet, it can be delicious, with a good variety of healthy foods including roasted vegetables, salads, omelets, herb-grilled meats, yogurt

More information

Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce

Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce Pan-Seared Tandoori Scallops with White Chocolate Curry Sauce scallops yield: 4 to 6 portions scallops 12 whole 10/ 20 Scallops ¾ cup 180 ml Plain Yogurt 3 tbsp 45 ml Tandoori Spice Rub 2 tbsp 30 ml Olive

More information

Dr. Bronner s Magic All One Coconut Oil Recipes

Dr. Bronner s Magic All One Coconut Oil Recipes Dr. Bronner s Magic All One Coconut Oil Recipes Vegan Lasagna 3 Tablespoons Dr. Bronner's Organic White or Whole Kernel Unrefined Coconut Oil 1 large chopped onion 4 or 5 cloves minced garlic to taste

More information

Taco Tuesday Menu. Taco Spice Mix. Tortillas

Taco Tuesday Menu. Taco Spice Mix. Tortillas Taco Tuesday Menu Taco Spice Mix Homemade Taco Seasoning Fresh Scratch Made Tortillas Chicken Tinga Tacos Pork Carnitas Refried Beans Guacamole Blender Tomato Salsa Fresh Pineapple Salsa Mango Hot Sauce

More information

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients:

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients: Roasted Mushroom and Onion Kalamata Pasta Preparation Time: 30 Minutes 8 oz. uncooked pasta (whole wheat or multi-grain) 1 medium sweet onion, peeled, chopped 2 Tbsp. unsalted butter 4 cups fresh spinach,

More information

VEGETARIAN/GLUTEN-FREE

VEGETARIAN/GLUTEN-FREE HOLIDAY RECIPE PLANNER VEGETARIAN/GLUTEN-FREE RECIPES Pumpkin Potato Soup 1 cup 1/2 cup diced onion 1 can (15 oz.) pumpkin puree 1 can (14.5 oz.) vegetable or chicken broth 1 cup water 1 cup milk 3 tablespoons

More information

1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone

1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone Basics Include the following recipes 1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone Basic Napoli Sauce 2 tins of tomatoes

More information

SOUTH AFRICAN RECIPES

SOUTH AFRICAN RECIPES SOUTH AFRICAN RECIPES RECIPE 1: Bobotie is a slightly sweet, spiced minced dish. The Cape Malay Bobotie recipe is a traditional version that makes a spicy, slightly sweet dish, with a very light curry

More information

Healing Soups. Roasted Red Pepper Lentil Soup

Healing Soups. Roasted Red Pepper Lentil Soup Minestrone Soup 4 oz dried lima beans or kidney beans, soak overnight, cooked until tender, and drained 1 lg onion, chopped 1 stalk celery, chopped 1 carrot, chopped ¼ head green cabbage, shredded 4 oz

More information

COOKING WITH ENTERGY. Microwave and Pressure Cooker

COOKING WITH ENTERGY. Microwave and Pressure Cooker Microwave and Pressure Cooker MICROWAVE & PRESSURE COOKING BARBECUED SHRIMP ORLEANS 3 lbs. large shrimp, unpeeled 1 1/2 lbs. (6 sticks) butter 3 teaspoons black pepper 1 teaspoon cayenne pepper 1 teaspoon

More information

Everybody Cooks Rice Recipes

Everybody Cooks Rice Recipes GENERAL Rice Preparation Recipe to use with any of the dishes: 2 cups rice 2 1/2 cups water 1. Bring rice and water to a boil over high heat in a large covered saucepan. 2. Turn heat down to low and let

More information

BAYOU BLACKENED CATFISH

BAYOU BLACKENED CATFISH BAYOU BLACKENED CATFISH Prep Time: 15 Minutes Cooking Time: 20 Minutes 2 pounds of catfish fillets 4 tablespoons of low-fat margarine 1/4 cup of cayenne pepper 2 teaspoons of pepper 4 teaspoons of lemon

More information

Diabetic Family Plan Sample Plan

Diabetic Family Plan Sample Plan Meal 1 Marinate Ahead and Grill Grilled Chicken Kabobs Mint-Ginger Bulgur 20m 15m 35m Calories 290 160 450 Fat (g) 11 5 16 Sat. Fat (g) 1 0 1 Protein (g) 29 4 33 Carb (g) 19 27 46 Fiber (g) 3 4 7 Sodium

More information

Casserole Recipes. Beef Goulash

Casserole Recipes. Beef Goulash Casserole Recipes Beef Goulash 2 cups uncooked elbow macaroni 1 1/2 lbs lean ground beef 1/2 lb fresh mushrooms, sliced 1 lg onion, chopped 1 garlic clove, minced 1 can (6 oz) unsalted tomato paste 3/4

More information

SLOW COOKER TURKEY AND DRESSING CASSEROLE

SLOW COOKER TURKEY AND DRESSING CASSEROLE RECIPE BOOK SLOW COOKER TURKEY AND DRESSING CASSEROLE $2.33 / SERVING for the dressing 3/4 cup dried cranberries ½ cup Calvados or brandy 4 tbls unsalted butter 1 1/2 c diced onions (2 onions) 1 c 1/2-inch-diced

More information

Ithaca College CulinaryArts Club Pizza Night Recipes

Ithaca College CulinaryArts Club Pizza Night Recipes Ithaca College CulinaryArts Club Pizza Night Recipes Thai Style Pizza Serves 3-4 Pizza dough 1/3 cup peanut sauce plus ½ cup for marinade 3 boneless chicken breasts (optional) 6 oz. grated mozzarella cheese

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

Soup & Chowder Recipes

Soup & Chowder Recipes The Creative Homemaking Guide to Soup & Chowder Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints,

More information

Orzo and Feta Salad with Sun Dried Tomatoes

Orzo and Feta Salad with Sun Dried Tomatoes Georgeanne Brennan, Consultant Davis Farm-to-School Evans & Brennan, LLC Recipes for Professional Development Cooking Class, March 16, 2011 Class title: Spring Salads, Wraps, and Pizza Ethnic Profiles:

More information

1. Grease 8x8x2 baking pan with oil. Place fish in a single layer. 2. In a skillet cook bacon; reserve drippings. Crumble bacon; set aside.

1. Grease 8x8x2 baking pan with oil. Place fish in a single layer. 2. In a skillet cook bacon; reserve drippings. Crumble bacon; set aside. BAKED FISH 8 ounces fish fillets, or steaks 1 tablespoon vegetable oil 1 tablespoon catsup 1 tablespoon Worcestershire sauce 1 teaspoon lemon juice 1 dash fresh ground black pepper 1 dash fresh parsley,

More information

Chicken in Panang Curry Ginger Sauce Serve with Jasmine Rice for a quick & complete Thai dish.

Chicken in Panang Curry Ginger Sauce Serve with Jasmine Rice for a quick & complete Thai dish. Chicken and Rice Dinner This one-pot dinner is delicious and easy. Chicken in Panang Curry Ginger Sauce Serve with Jasmine Rice for a quick & complete Thai dish. Chicken Satay A Thai restaurant favorite

More information

Spinach salad with beets & oranges As seen in Cooking Light

Spinach salad with beets & oranges As seen in Cooking Light We ve pulled together a handful of new, seasonal recipes for you to try! Have a recipe you d like to share next month? Send it to Debbie Kolloway dkolloway@slymca.org Spinach salad with beets & oranges

More information

LOW SODIUM RECIPE STARTER KIT

LOW SODIUM RECIPE STARTER KIT LOW SODIUM RECIPE STARTER KIT Angel Biscuits 1 pkg. yeast-(0 mg sodium) 2 c. flour- (6 mg sodium) 2 tbsp. sugar-(0 mg sodium) ½ c. buttermilk-(80 mg sodium) ¼ c. lukewarm water-(0 mg sodium) 3 tbsp. shortening

More information

Steamed Island Gold Blue Mussels with Wine

Steamed Island Gold Blue Mussels with Wine Steamed Island Gold Blue Mussels with Wine Prep time: 2 minutes Cook time: 5-6 minutes 2 lbs. Island Gold Mussels 2 oz white wine 1 clove garlic (chopped) 2 tbsp. onion (chopped) PREPARATION Place wine,

More information

NATIONAL NUTRITION WEEK 2016 LOVE YOUR BEANS EAT DRY BEANS, PEAS AND LENTILS 1

NATIONAL NUTRITION WEEK 2016 LOVE YOUR BEANS EAT DRY BEANS, PEAS AND LENTILS 1 NATIONAL NUTRITION WEEK 2016 LOVE YOUR BEANS EAT DRY BEANS, PEAS AND LENTILS 1 Eat dry beans, split-peas, lentils and soya regularly Helps stabilise blood sugar levels and are therefore suitable for diabetics.

More information

2014-2015 Culinary Arts STAR Events Menu Options. Menu I

2014-2015 Culinary Arts STAR Events Menu Options. Menu I 2014-2015 Culinary Arts STAR Events Menu Options Menu I Waldorf Salad Shaker Style Turkey Cutlets Potatoes Parmentier Sautéed Green Beans Menu II Sautéed Breast of Chicken with Mustard Cream Sauce Fresh

More information

A Collection of Omelet & Frittata Recipes

A Collection of Omelet & Frittata Recipes A Collection of Omelet & Frittata Recipes Includes baked and puffy omelets The Prepared Pantry 3847 East 38 North Rigby, ID 83442 208-745-7892 www.preparedpantry.com Omelets & Frittatas Favorite Omelet

More information

COOKING WITH ENTERGY. Soups and Stews

COOKING WITH ENTERGY. Soups and Stews COOKING WITH ENTERGY Soups and Stews COOKING WITH ENTERGY SOUPS & STEWS FAVORITE STEW 1 pound boneless beef or 1 tablespoon Worcestershire veal shoulder sauce 1 teaspoon salt 1 teaspoon liquid gravy 1/4

More information

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions:

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions: Winter Recipe Guide MINT CHOCOLATE CHIP COOKIES 3 Medifast Meals 2 Packets of Medifast Brownie (2 Meals) 1 Chocolate Mint Crunch Bar (1 Meal) 4 Tbsp. Water Microwave crunch bar for 10 seconds to soften

More information

Kyong Weathersby, Thanksgiving All Year Around

Kyong Weathersby, Thanksgiving All Year Around Kyong Weathersby, Thanksgiving All Year Around Stuffing 1 c. water 1 onion, chopped 2 stalks celery, diced 3 carrots, peeled, diced 2 green onions, chopped 1/4 c. fresh parsley, minced 2 cloves garlic,

More information

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat

More information

Bakery Mix Recipes Main Dishes

Bakery Mix Recipes Main Dishes 1 Bakery Mix Recipes Main Dishes --------- Breakfast Pizza 1-1/2 c, Mountain Maid Low Fat Bakery Mix 1/3 c. very hot water 3 eggs, beaten 1 c. sour cream 1 c. shredded Cheddar cheese (4 oz.) 4 medium green

More information

Minestrone with sun dried tomatoes

Minestrone with sun dried tomatoes Minestrone with sun dried tomatoes 1 Tbs. olive oil ½ tsp. dried oregano ½ tsp. dried basil 1 medium onion, diced (1 ½ cups) 1 large or 2 medium carrots, sliced into rounds (1 cup) 3 stalks celery, sliced

More information

Classic Pot Roast Serves 6

Classic Pot Roast Serves 6 Classic Pot Roast Serves 6 3-pound boneless chuck roast Salt and freshly ground black pepper 1 tablespoon vegetable oil 1 onion, chopped 2 ribs celery, chopped 1 cup red wine 2 cups beef stock 2 to 3 sprigs

More information

Delicious Dinners on a Dime

Delicious Dinners on a Dime Delicious Dinners on a Dime No-Fuss Family Meals that Feed Four for Less than $10 by SparkRecipes.com Taco Soup $15.34 for 9 servings; $1.70 per serving; about $6.80 to serve 4 Prep time: 10 minutes Cooking

More information

Salads. Tomato and Fettuccine Salad Serves 10

Salads. Tomato and Fettuccine Salad Serves 10 Salads Tomato and Fettuccine Salad Serves 10 250g uncooked fettuccine 20mL (1 tablespoon) olive oil 2 tablespoons parsley, chopped 1 tablespoon chives, chopped 1 teaspoon tarragon 4 spring onion bulbs

More information

Baked Penne Pasta Yield: 8 servings

Baked Penne Pasta Yield: 8 servings Baked Penne Pasta Yield: 8 servings 2 red peppers, cored and cut into 1-inch wide strips 2 zucchini, quartered lengthwise and cut into 1-inch cubes 2 summer squash, quartered lengthwise and cut into 1-inch

More information

3-DAY JUCING ROUTINE: MEAL PLAN

3-DAY JUCING ROUTINE: MEAL PLAN 3- JUCING ROUTINE: MEAL PLAN 1 1 B R E A K FAST Banana Pancakes, Greek Yogurt & Berries - 1 ripe banana - 2 whole eggs - 6 oz. non-fat, plain Greek yogurt 390 calories, 45g carb, 10g fat 32g protein Mix

More information

1,200-Calorie, Low-Carb Diet Meal Plan

1,200-Calorie, Low-Carb Diet Meal Plan 1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large

More information

Use ingredients that are readily available so preparing food is both time and cost effective.

Use ingredients that are readily available so preparing food is both time and cost effective. Kitchen Recipes The aim of this recipe book is to show you ways to prepare affordable, healthy and tasty meals for your family. All recipes use readily available ingredients, will feed a family of 4 and

More information

2015-2016 Culinary Arts STAR Events Menu Options

2015-2016 Culinary Arts STAR Events Menu Options 2015-2016 Culinary Arts STAR Events Menu Options MENU I Garden Salad with Vinaigrette Dressing Classic Steak Diane Green Beans and Mushrooms Classic French Crepes with Berries and Cream MENU II Spinach

More information

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Recipes: Grilled Fish Tacos 2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Basting Sauce: Juice of 10 Limes 1 bunch of

More information