Yummy Broccoli!

This is Spicy!

450 gm (1 lb) fresh broccoli - florets separated and stem peeled
1 Tbsp oil
2 Tbsp minced garlic
1 tsp sea salt
1 tsp sugar
freshly ground black pepper
2 Tbsp cooking wine (rice wine or dry sherry)
1 Tbsp chilli bean sauce
2-3 Tbsp water (approx.)
1 tsp sesame oil

Mix cooking wine, sea salt, sugar, pepper in a bowl.
Blanch (or steam) the broccoli pieces in a saucepan of boiling water for about 2-3 minutes. Drain and then plunge into a bowl of cold water for about 30 seconds. Drain again thoroughly.
Heat a wok over high heat until hot. Add oil and when it is very hot and smoking, stir fry garlic and chilli bean sauce briefly.
Add in the cooking wine mixture and broccoli. Stir fry for about 4 minutes. If it is getting a bit dry, add in a few tablespoon of water at a time.
Add the sesame oil and continue to stir fry for 30 seconds. Dish up and serve.

Carpaccio of Zucchini

1 lb Zucchini
parmesan shavings
parsley - finely chopped

*For the dressing:
1/3 cup of olive oil
3 Tbsp fresh lemon juice
1 clove garlic - crushed or finely minced
1 Tbsp capers (optional)
1 tsp wholegrain mustard
1 tsp honey
salt & milled black pepper to taste

Wash and dry the zucchini. Using a sharp vegetable peeler, slice/shave the zucchini lengthwise into ribbons.
Mix all ingredients for the dressing together by whisking in a bowl or shaking in a jar. Pour over the zucchini ribbons. Stir and mix carefully. Arrange on a platter.
Refrigerate for an hour or two to allow the flavours to develop.
When ready to serve, top with shavings of parmesan and sprinkle with the chopped parsley.

Asian Dish Shirataki Noodles

Shiritaki Noodles with Asian Stir fry w/ peanut sauce - I got this recipe from Kalyn's kitchen but I just made it easier for me as a mom that has 30 minutes to make dinner.

Serves 2
8 oz. package Shiritaki Noodles
1 package of frozen Asian mix stir fry - all veggies only
1/2 pound of lean thin sliced beef or chicken
1/4 cup soy sauce (low sodium for those with HBP)
1/4 cup natural peanut butter
1 1/2 tsp. sesame oil
1 tsp. Asian Chile Garlic Sauce
2 T coarsely chopped peanuts


Drain noodles and rinse. Cut through noodles several times to make them 3-4 inches long. Bring pan of water to a boil add noodles and cook 3 minutes. Do not overcook. Drain noodles, rinse with cold water, and let them drain in colander while you chop peanuts.

Heat non-stick pan and coat with Pam, throw in meat or chicken, cook for about 3-4 minutes then add frozen veggie stri fry mix until veggies are starting to thaw and have begun to "fry" up a bit. Add noodles.

Put peanut butter in glass measuring cup and heat in microwave about 2 minutes, or until very soft. Add soy sauce, sesame oil, and Chile Garlic Sauce and wisk together until well combined. Add to other ingredients cooking in non-stick pan.

Divide between two serving plates and sprinkle with peanuts. Serve at room temperature.

Greek Pita

I got this yummy recipe from HG website - such a great site (see my side bar for a link)

Entire pita: 205 calories, 1g fat, 485mg sodium, 43g carbs, 12g fiber, 10.5g sugars, 15g protein

Ingredients:

1 Western Bagel Alternative Pita

2 oz. Fage Total 0% Greek Yogurt

1 small onion; sliced

1/2 cup sliced red and green peppers

2 cups fresh spinach

1/2 cup halved cherry tomatoes

salt, pepper, oregano, and garlic powder

red pepper flakes (optional)


Directions:

In a small dish, combine yogurt with salt, pepper, oregano and garlic powder (season to taste). For some added spice, add red pepper flakes. In a skillet sprayed with no-cal cooking spray, cook onions and peppers over medium heat for 5 – 7 minutes. Add spinach and tomatoes, and cook until spinach leaves have lost their volume. Remove from heat, and mix veggies with yogurt sauce. Cut pita in half (toast if desired) and stuff with veggie mix

Healthy Chicken Pot Pie

I got this recipe from Hungry Girl's website....and it looks delish!

Ingredients:

8 oz. raw boneless skinless chicken breast; cut into bite-sized pieces

3 cups C&W Ultimate Petite Mixed Vegetables (or any other frozen mixed vegetables)

1 can (10.75 oz.) Campbell's Condensed Soup, 98% Fat Free Cream of Celery

3 servings Pillsbury Reduced Fat Crescent Rolls (unprepared)



Directions:

Preheat oven to 350 degrees. Saute chicken pieces for several minutes in a pan spritzed with nonstick cooking spray, until chicken is light brown/cooked but still tender; set aside. Heat frozen veggies in microwave according to package. Mix chicken, vegetables and soup together and put in a 9" round baking dish sprayed with nonstick cooking spray. Place dish in oven and bake for about 30 minutes or until hot and bubbly (stir about halfway through). While dish is cooking, unroll 3 crescent rolls. Combine pieces together with hands to make one large ball of dough. With a rolling pin, roll dough out into a circle to cover top of dish. Add dough to the top of the dish and cook for an additional 15 - 20 minutes or until top is golden brown. Serves 4.



Serving Size: 1/4th pie (approx. 7 oz.)

Calories: 210

Fat: 6g

Sodium: 800mg

Carbs: 24g

Fiber: 2.5g

Sugars: 6g

Protein: 16.5g

Chicken Quesadilla a la Bertha

I got inspired to create this quesadilla from various recipes. Enjoy!

16oz divided boneless skinless chicken breast, julienned
4 La Tortilla Factory low carb tortillas or 1 slice Light Lavash (in halves)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 dashes cayenne pepper
1 tablespoons cumin
1 clove garlic, minced
1 red bell pepper, julienned
1 green bell pepper, julienned
1 small red onion, thinly sliced
8 ounces Low fat or Non Fat Cheddar, shredded
2 tablespoons finely chopped cilantro leaves
2 tablespoons sliced scallions
PAM spray

Special Equipment: Use a frying pan or skillet if you have one.

Spray Pam to a large saute pan or wok on Med heat. Season the chicken with salt, pepper, cayenne, cumin, and garlic, and add to the hot pan. Next add the peppers and onions and cook until veggies are soft. You can add several tablespoons of water so the veggies soften up a bit. Spray with pan to prevent sticking, until chicken is cooked thoroughly. Keep warm.

On one tortilla, layer cheese, cooked chicken mixture, and more cheese then top with 2nd tortilla.

Add quesadillas to clean pan, spray once again with Pam to give it a grilled taste and cook for about 2 minutes on each side until toasty and the cheese is melted. Cut quesadillas into 4 pieces each and serve. Garnish with cilantro and scallions, and serve with salsa picante, FF sour cream and dollop of guacamole (homemade) if desired.

Low Carb Turkey and Swiss BLT Roll-Ups

I got this recipe from Food Network's Low Carb and Loving it but I changed the recipe a bit to Fat Free Mayo and low fat swiss cheese as I am watching my carbs AND my fat intake.

4 teaspoons FF Mayo
1 head iceberg lettuce (4 outer leaves only)
1/4 pound sliced turkey (no sugar added)
1/4 pound precooked turkey bacon strips (8 slices)
1 tomato, thinly sliced to make 8 slices
2 tbsp Mustard
1/4 pound sliced low fat Swiss cheese
Toothpicks

Spread about a teaspoon of mayo on the inside of a large single outer leaf of iceberg lettuce. Place leaf on the counter and top with 2 slices of turkey breast, 2 bacon slices, 2 slices of cheese, and 1 to 2 tomato slices. Roll up like a burrito. Close with toothpicks and cut into pinwheels. Repeat to make 4 roll-ups.
Cook's Note: Try heating all but the lettuce and tomatoes in the microwave, and then roll up in the lettuce for a hot wrap with melted cheese.