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Free Recipes

Seasoned Green Beans

Ingredients

  • 1 package of fresh green beans (frozen is acceptable)
  • ½ tbsp. of extra virgin olive oil
  • ¼ tbsp. oregano
  • Pinch of Italian seasoning, ground black pepper, ground anise seeds and onion powder
  • ½ tsp. of apple cider vinegar (Braggs is best)

Method

    Cook the fresh green beans al-dente on the stove then let stand until cool.

    In a bowl combine fresh green beans with all the ingredients. Chill before serving with your favorite entrée or alone on a bed or fresh romaine.

     

Chicken Lettuce Wraps

Ingredients

  • 4 oz. of boneless chicken breast
  • ½ head of lettuce (best choice is Boston or Butter)
  • ½ C of chopped scallions
  • ½ C of chopped Green, red and yellow pepper
  • ¼ C of bamboo shoots
  • 1 tbsp. of lows odium soy sauce

    Method

      In a sauce pan cool the chicken breast with all the ingredients, except the lettuce

      If your will be using Iceberg lettuce cut a head of lettuce in half so that you can separate the lettuce into oval shape cups. The Boston lettuce or Butter lettuce are best to wrap the chicken. Once cooked, cube the chicken breast and mix well with onion powder and ground pepper Place 2 tbsp. of mixture on lettuce and wrap like a burrito

    Dipping Sauce

    • ¼ C of low sodium soy sauce
    • 10 spritzes of balsamic vinegar
    • ½ tsp. of extra virgin olive oil
    • ½ tsp of low sodium mustard
    • Combine all ingredients. Mix well and enjoy!

    Stuffed Mushrooms

    Ingredients

    • 4-6 large mushrooms
    • 2 slice of your favorite low fat, low sodium cheese
    • 1 dash of dried parsley
    • 1 dash of Italian seasoning
    • 1dash of garlic powder

      Method

      • Preheat oven to 350degrees
      • Remove stem from mushrooms
      • Cup up the cheese in tiny pieces and fill the cavity of the mushroom
      • Sprinkle with remain ingredients
      • Spray cooking spray (olive oil is best for flavor) on oven dish and place mushrooms inside.
      • Cook for 10 minutes or until cheese has melted

      Western Omelet

      Ingredients

      • 2-4 eggs
      • ¼ C of cooked or raw broccoli
      • ¼ C of scallion
      • ¼ c of multi colored peppers
      • ¼ C of sliced mushrooms
      • ¼ C of your favorite low fat, low sodium cheese

      Method

      • Whisk all the ingredients well.
      • In a warm skillet coated with 1-2 tsp of extra virgin olive oil
      • Add mixture and cover for about 5 minute
      • Check to see that it looks cooked and gently flip cover for and additional 5 minutes
      • Sea salt and ground pepper to taste.
      • *For egg white omelet just eliminate the yoke

      Tilapia Surprise

      Ingredients

      • 4 oz of Tilapia (or your favorite)
      • ½ c mushrooms
      • ½ C of broccoli
      • ½ C of cauliflower
      • ½ C of green and red peppers
      • ½ green onions
      • 4 julienne slices of zucchini
      • 1 tsp extra virgin olive oil

      Method

      • Preheat oven to 350 degrees
      • In a pan, place the fish on a sheet of foil large enough to fold around it with all the ingredients
      • Coat fish with olive oil
      • Bake for 30 minutes, or until done
      • Open the aluminum foil and dig in!

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