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This is an easy, healthy brunch/breakfast meal
1/2 100% whole wheat Sandwhich thin, toasted
1 hard boiled egg, sliced (I hard boil the egg in the microwave, taking it out of the shell, putting it in a small custard cut and pricking the yolk)
1/2 oz., low fat shredded cheese (cheddar, mozzerella,etc.)
1/2 C meatless spaghetti sauce (I spice it up with more garlic and oregano)
Toast the sandwhich thin, top with the sliced hard boiled egg, top that with the cheese and pour hot spaghetti sauce over it all to melt the cheese. I sometimes put it all in the microwave to heat the egg if I hard boiled it earlier. About 280 calories. My honey loves bacon so we always have Hormel's precooked real bacon bits on hand and he adds 1 tbl of those before the cheese. Adds about another 15-20 calories.
NO MEAT SLOPPY JOE
1 tablespoon olive oil
1 small chopped onion
4 ribs chopped celery
2 large chopped carrots
1 small chopped green bell pepper1 clove garlic, minced
1 (14.5 ounce) can diced tomatoes UNDRAINED
1 tablespoon chili powder
1 tablespoon distilled white vinegar
1/4 teaspoon ground black pepper
1 (15 ounce) can kidney beans, DRAINED & RINSED
Heat olive oil in a large skillet over medium heat. Add onion, celery, carrot, green pepper, and garlic: saute until tender
Stir in tomatoes, chili powder, ketchup, vinegar, and pepper.
Cover, reduce heat, and simmer 10 minutes.
Stir in kidney beans, and cook an additional 5 minutes. Serve ontop 1/2 cup of brown rice.
Kidney Bean Salad
1 can of kidney beans, drained
1 Tablespoon of Relish
1 1/2 Teaspoons of grated onion
2 Tbs. of mayonaise
Dash of salt and pepper
Mix all together and chill a few hours. Stir before serving. When ready to serve cut a tomato open like a flower and put kidney bean mixture ontop or just serve alone as a side.
1 pound asparagus, woody stem ends removed
1/2 pound pink salad shrimp, cooked, shelled
1/4 cup extra-virgin olive oil
1 garlic clove, minced (1/2 teaspoon to 1 1/2 teaspoons, depending on how much you like fresh garlic)
1 Tbsp lemon juice (more to taste)
1 Tbsp minced fresh parsley
Salt and black pepper to taste
1 Bring a medium pot of water to a boil and salt it well. Add the asparagus to the boiling water and boil for 3 minutes. Use a slotted spoon to remove the asparagus to a bowl to cool. Add the shrimp to the pot of boiling water. If they are pre-cooked, remove after 30 seconds—this is just to warm them. If the shrimp are uncooked, boil them for 2-3 minutes, until cooked through. Remove the shrimp and add them to a large bowl.
Chickpea & Tomato Salad
Toss together 1 can of drained chickpeas with 3 cups of freshly chpped tomatoes.
1/4 cup of fresh dill, and 1/4 cup of fresh basil both chopped
2 Tablespoons of Olive Oil and 1 clove of minced garlic
Let stand 15 minutes, then season with a sprinkle of sea salt optional and some pepper.
Chill Makes 4 servings.
Have A Craving For Lasagna?
Instead of using noodles, use eggplant slices. You can par boil them for a minute remove and start to layer. Ricotta cheese is low fat, has omega 3's for your brain and heart, calcium and protein. Add green bell pepper, chopped onion, and olives as you layer with some ricotta, parm, and tomato sauce. Yummy!
We are also eating less meat, and what I've been enjoying the most is Indian food. It takes a bit of investment and learning on the spices because they're quite different, but it's worth it. One of my favorite dinners is daal with toasted flatbreads and a vegetable side - usually either stewed tomatoes or palak paneer (pureed spicy spinach with paneer, a non-melting cheese (you can sub Mexican panela cheese, which is easier to find)). The other Indian style side i make frequently is roasted cauliflower with curry powder. Other dinners that have been hits:
Cauliflower cake (Google "Smitten Kitchen Cauliflower Cake), which I've also riffed on by using broccoli and cheddar instead of cauliflower and parm
Black bean enchiladas
Stuffed eggplant or stuffed peppers (hint: microwave eggplants for 6 minutes)
Orange-ginger baked tofu (google Post Punk Kitchen, the recipe is there)
A really hearty miso soup with tofu, soba noodles, mushrooms, spinach and green onions
For summer, salad of red potatoes, eggs and green beans
Ratatouille with white beans
Make omelets ! That way everyone can have the fillings they want.
Serve with whole wheat toast or english muffins.
Another night could be Pasta Primavera !
1 box penne pasta
1 yellow squash, chopped
1 zucchini, chopped
1 carrot, julienned
1/2 red bell pepper, julienned
1/2 pint grape tomatoes
1 cup fresh green beans, trimmed and cut into 1 inch pieces
5 spears asparagus, trimmed and cut into 1 inch pieces
1/4 cup olive oil, divided
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/2 tablespoon lemon juice
1 tablespoon Italian seasoning
1 tablespoon butter
1/4 large yellow onion, thinly sliced
2 cloves garlic, thinly sliced
2 teaspoons lemon zest
1/3 cup chopped fresh basil leaves
1/3 cup chopped fresh parsley
3 tablespoons balsamic vinegar
1/2 cup grated Romano cheese
Preheat oven to 450 degrees F . Line a baking sheet with aluminum foil.
Bring a large pot of lightly salted water to a boil. Add penne pasta and cook for 10 to 12 minutes or until al dente; drain.
In a bowl, toss squash, zucchini, carrot, red bell pepper, tomatoes, green beans, and asparagus with 2 tablespoons olive oil, salt, pepper, lemon juice, and Italian seasoning.
Arrange vegetables on the baking sheet, and roast 15 minutes in the preheated oven, until tender.
Heat remaining olive oil and butter in a large skillet. Stir in the onion and garlic, and cook until tender.
Mix in cooked pasta, lemon zest, basil, parsley, and balsamic vinegar. Gently toss and cook until heated through
Remove from heat and transfer to a large bowl. Toss with roasted vegetables and sprinkle with Romano cheese
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