Breakfast – Lunch -Dinner

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BREAKFAST BURRITO

BREAKFAST BURRITO

Breakfast Burrito

Ingredients

2 teaspoons canola oil
1/2 small red onion, diced (1 cup)
1 red bell pepper, seeded and diced
1 cup drained, rinsed canned black beans, preferably low-sodium
1/4 teaspoon chili flakes
Salt and freshly ground black pepper
4 eggs and 4 egg whites
1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
Cooking spray
4 (10-inch) whole-wheat tortillas (burrito-size)
1/4 cup reduced-fat sour cream
1/4 cup salsa
1 large tomato, (4 ounces) seeded and diced
1 small avocado (4 ounces), cubed
Hot sauce
Directions
Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

Per Serving:
Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg

Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,

Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium

10-Minute Huevos Rancheros

Prep and Cook Time:15 minutes

Ingredients:

  • 2 omega-3-rich eggs
  • 1/2 can black beans, drained and mashed
  • 1 TBS extra virgin olive oil
  • 1 tsp lemon juice
  • sea salt and pepper, to taste
  • 1/4 avocado, sliced
  • salsa from a jar, to taste
  • 3 TBS grated low-fat cheddar cheese
  • chopped cilantro, to taste
  • Optional: cayenne pepper

Directions:

  1. Poach eggs
  2. Heat beans in a skillet while eggs are cooking
  3. Remove beans from heat and mix in olive oil, lemon juice, salt and pepper Add a pinch of cayenne for spicy beans
  4. Place beans on plate, top with poached eggs, avocado, salsa, cheese and cilantro

Serves 1

Healthy Breakfast Frittata

Prep and Cook Time: 20 minutes

Ingredients:

  • 1/2 medium onion, minced
  • 4 medium cloves garlic, chopped
  • 1/4 lb ground lamb or turkey
  • 1 + 2 TBS chicken broth
  • 3 cups rinsed and finely chopped kale (stems removed)
  • 5 omega-3 enriched eggs
  • salt and black pepper to taste

Directions:

  1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.
  2. Preheat broiler on low.
  3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
  4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
  5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.
  6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
  7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.

Serves 2

Healthy Breakfast Fritata
1.00 serving
281.30 grams
Calories: 294

Arugula Salad with Walnut Croutons

Prep and Cook Time: 10 minutes

Ingredients:

  • 1/2 medium yellow onion, thinly sliced
  • 1 cup hot water
  • 2 TBS light vinegar
  • 1 bunch arugula
  • Dressing:
  • 2 medium cloves garlic, pressed
  • 2 TBS chopped fresh parsley
  • 1 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1/2 cup coarsely chopped walnuts
  • 2 oz gorgonzola cheese (optional)

Directions:

  1. Press garlic and let sit for 5 minutes.
  2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
  3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
  4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with walnuts just before serving. Top with beets, cheese (optional).

Serves 2

Healthy Cooking Tips:

Make sure your arugula is young and tender as older leaves can be quite bitter.

Arugula Salad with Walnut Croutons

1.00 serving

192.28 grams

Calories: 304

Carrot Coconut Soup

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 large onion, chopped
  • 1 TBS + 3 cups chicken or vegetable broth
  • 2 TBS fresh ginger, sliced
  • 4 medium cloves garlic, chopped
  • 1 tsp curry powder
  • 2 cups sliced carrots, about 1/4-inch thick
  • 1 cup sweet potato, cut into about 1/2-inch cubes
  • 5 oz canned coconut milk
  • salt and white pepper to taste

Directions:

  1. Chop onion and let it sit for at least five minutes to bring out its hidden health benefits.
  2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring often.
  3. Add garlic and ginger and continue to sauté for another minute.
  4. Add curry powder and mix well with onions.
  5. Add broth, carrots, and sweet potato and simmer on medium high heat until vegetables are tender, about 15 minutes.
  6. Add coconut milk.
  7. Blend in batches making sure blender is not more than half full. When it’s hot, and the blender is too full, it can erupt and burn you. Add salt and pepper to taste.
  8. Return to soup pot and reheat.

Serves 4

Carrot Coconut Soup

1.00 serving

180.87 grams

Calories: 156

 

15-Minute Shrimp and Avocado Salad

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 lb cooked medium sized shrimp (buy still frozen if possible for freshness), remove tails
  • 1 medium-sized tomato, seeded and chopped
  • 3 scallions, chopped
  • 1 large clove garlic, pressed
  • 2 TBS fresh lemon juice
  • 1 TBS balsamic vinegar
  • 1 large firm avocado, cut into 1/2-inch cubes
  • 1 TBS chopped cilantro
  • 1 TBS chopped fresh mint
  • 2 TBS chopped pumpkin seeds
  • salt and pepper to taste
  • pinch red pepper flakes
  • extra virgin olive oil to taste
  • 1 head small romaine lettuce, outer leaves removed

 

Directions:

  1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels.
  2. Mix all ingredients, except lettuce, in a bowl. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don’t have the time. Serve on bed of chopped romaine lettuce.

Serves 4

Serving Suggestion: Serve with

  • Zesty Mexican Soup
  • 15 Minute Shrimp and Avocado Salad

    1.00 serving

    267.65 grams

    Calories: 265

15-Minute Maui-Style Cod

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 1/2 lbs thick cut filets of cod
  • 1 TBS fresh lemon juice
  • 2TBS chicken or vegetable broth or water
  • salt and black pepper to taste
  • Salsa
  • 1 TBS minced fresh ginger
  • 1/2 cup finely minced red bell pepper
  • 3/4 cup canned crushed pineapple
  • 1 tsp finely minced jalapeno pepper (or to taste)
  • 1/2 TBS chopped fresh cilantro
  • salt and white pepper to taste

Directions:

  1. Mix together all ingredients for salsa and set aside.
  2. On stove top, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
  3. Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
  4. Remove cod from pan and top with salsa.

Serves 4

Serving Suggestions: Serve with

  • Napa Cabbage Salad
15 Minute Maui Style Snapper
1.00 serving
196.78 grams
Calories: 151

 

15-Minute Salmon with Mint Salsa

Prep and Cook Time: 15 minutes

Ingredients:

  • 1/1/2 lbs salmon filets, skin and bones removed,cut into 4 pieces
  • 2 tsp fresh lemon juice
  • salt and pepper
  • Salsa
  • 1 TBS finely chopped fresh mint
  • 1 TBS finely chopped fresh cilantro
  • 1 TBS finely minced scallion
  • 1 tsp finely minced fresh ginger
  • 1 medium ripe fresh tomato, seeds and excess pulp removed, diced into ¼-inch pieces
  • 3 medium cloves garlic, pressed
  • 2 TBS extra virgin olive oil
  • 3TBS fresh lemon juice
  • salt and white pepper to taste

Directions:

  1. To Quick Broil salmon: Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Chop garlic and let sit for 5-10 minutes to bring out its health-promoting properties.
  3. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  4. When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (usually about 7 minutes for every inch of thickness). Salmon does not need to be turned. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
  5. Mix together salsa ingredients in a bowl, and set aside. Serve on top of Quick Broiled salmon.

Serves 4

15 Minute Salmon with Mint Salsa

1.00 serving

234.15 grams

Calories: 387