Archive | February, 2011

Lettuce wraps

25 Feb
  • Brown lean ground beef.
  • Mix with (low fat, sugar free) fajita seasoning,
  • sauté various bell peppers- red, green, yellow, and orange- with onion.
  • Wrap in lettuce leaves and voila!

Ground Beef Tacos

25 Feb

Ingredients

  • 100 grams lean ground beef
  • Lettuce leaves
  • 1 tablespoon finely minced onion
  • 1 clove crushed and minced garlic
  • Dash of garlic powder
  • Dash of onion powder
  • of dried oregano
  • Fresh chopped cilantro to taste
  • Cayenne pepper to taste
  • Salt and black pepper to taste

Directions

Brown ground beef. Add onion, garlic, and spices and a little water and simmer gently for 5-10 minutes. Add salt to taste. Serve taco style in butter lettuce or romaine leaf mock tortillas or with a side of tomatoes or salsa.

Makes 1 serving (1 protein, 1 vegetable)

Chicken Tarragon

25 Feb

Ingredients

  • 100 grams chicken breast
  • ¼ cup tarragon and garlic infusion
  • ¼ cup chicken broth or water
  • 2 tablespoons lemon juice
  • ½ teaspoon fresh chopped tarragon
  • 1 tablespoon chopped onion
  • 1 clove garlic minced
  • Dash of mustard powder
  • Salt and pepper to taste

Directions

Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan. Add chicken and sauté for about 10 minutes or until chicken is completely cooked and liquid is reduced. Deglaze the pan periodically with a little water to create a sauce. Serve hot.

Oriental Ginger Chicken

25 Feb

Ingredients

  • 100 grams chicken
  • ¼ cup chicken broth or water
  • 4 tablespoons lemon juice
  • ¼ teaspoon lemon or orange zest
  • ½ teaspoon fresh ginger
  • 1 tablespoon chopped onion
  • Stevia to taste
  • Salt and pepper to taste
  • Cayenne pepper to taste

Directions

In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, salt, lemon and stevia. Deglaze the pan periodically by adding a little water. Serve hot and garnish with lemon or orange slices.

Makes 1 serving (1 protein)

Seafood Gumbo

25 Feb
  • 4 oz. seafood (any combination of shrimp, scallops, lobster or whitefish)
  • 1 clove, chopped garlic
  • 1/8 t. garlic powder
  • 2 large chopped Roma tomatoes
  • 1/8 t. celery salt
  • 1/4 t. onion salt
  • 1/8 t. ground cayenne
  • 1/4 t. Creole seasoning
  • 1-2 packets stevia
  1. Sauté seafood with chopped garlic over high heat until lightly browned.
  2. Add remaining ingredients and simmer on low heat for 15minutes.
  3. Servings: 1 protein, 1 vegetable

Simply Broiled Scallops

25 Feb
  • 4 oz. scallops
  • Garlic salt
  • Fresh lemon juice
  • Rinse scallops and place in a shallow baking pan.
  • Sprinkle with garlic salt and lemon juice. Broil on medium 6 to 8 minutes.
  • Do not overcook.
  • Servings: 1 protein

Peppercorn Steak

25 Feb
  • 4 x ___ oz. lean beef steak pieces
  • 30 whole peppercorns, cracked
  • 1/3 t. salt
  • 2 T. water
  • 1 large or 2 medium sweet onions
  • Crack pepper by placing in a towel and striking it with a wooden mallet or rolling pin.
  • Moisten steaks and then pat cracked pepper and salt onto steaks.
  • Heat water in a nonstick pan.
  • Place steaks and sliced onion in the pan and brown 15 minutes.
  • Servings: 4 proteins