Flour, wheat 3/4 cup
Salt, pink 1 tsp
Chicken light meat 28 ounces
Onions, raw, chopped 1/2 cup
Garlic, raw, average cloves 1 piece
Wine, white 4 fluid oz
Tomatoes, canned, crushed 14 ounces
Olives, black (ripe), Greek-style 4 ounces
Combine flour and salt in a bag. Remove skin from chicken and shake each piece in bag to coat.
Heat a large saute pan and add about 1 tbsp olive or coconut oil. Cook chicken until brown on each side. Transfer to paper towels to drain, then arrange in slow cooker.
In same pan, saute onion and garlic until transparent, then add wine. Cook a couple minutes and add tomatoes and season with pepper. Cook 10 -15 minutes.
Pour over chicken. Cook on low 4-5 hours.
Serves 4 or take required protein
Garnish with Greek olives, and fresh parsley.
Take required protein.
(Recipe for 2 servings)
|Haddock, cod or hake, raw
Mix flour and salt. Rinse fish in water and pat dry with paper towel. Dredge fish in flour mixture.
Heat oil in skillet. Brown fish bout 2 minutes per side. Remove and set aside.
Add chicken broth, lemon juice and 1/4 c capers to skillet, scraping any brown bits from pan and stirring them in.
Simmer to reduce sauce to almost half.
Place fish back into pan and simmer about 3-4 minutes.
Planning meals is crucial to healthy eating. It does not have to be a multi ingredient recipe or anything high maintenance.
No matter how easy the meal, it must be thought of in advance; you need to take something out of the freezer, and also need to be sure you have the starch and veg to go with it. NEVER plan a meal without vegetables. They are the easy part. You can always keep frozen green beans or California mix stocked. Fresh broccoli is quick and easy. Carrots and turnip last weeks in the fridge.
Slowcookers are must for the busy working mother. Get it all ready the evening before and plug it in in the morning. Always use the low setting if it’s going to be on for 8 hours, or it will be overcooked.
A take out night or two is ok! Make it a cooked roast chicken with baked potato and a garden salad, or a low fat Sub or wrap.
Below are some easy ideas for meals:
Roast a chicken or turkey on the weekend; you will have leftovers for lunches and possibly Monday night supper if you start with a large enough bird/roast.
Pita or flatbread pizzas. Protein will be cheese and chicken or burger.
BBQ’d burgers on silver hills buns with salad or coleslaw/broccoli slaw or salad.
Simple bbq’d or broiled cuts of meat with veg and baked potato.
Shrimp or scallop stir fry with arctic garden stir fry frozen veg. (of course you can use chicken or meat, but the fish can be thrown in from frozen if you haven’t taken anything out of the freezer in advance)
FISH like haddock is so quick and easy, always have some in your freezer.
Tacos/fajitas…leftover or precooked breasts, sliced peppers, onions etc and salsa and a bit of grated cheese and low fat sour cream! Add a salad or some slaw!
Recipes; there are many, if you have planned properly you will have ingredients to at least 2 for the week (chicken pot pie, sheppards pie…)
Slow Cooker: recipes such as cabbage roll casserole or lasagna to name just a couple. OR, just cook your meat, and do the veg and starch when you get home.
Keep in mind that it doesn’t need to be complicated or fancy. Can be basic and easy. Just PLAN IT!!
|Cereal, oatmeal, dry, uncooked
|Purvia OR OTHER HEALTHY SWEETENER
|Squash, zucchini, with skin, grated
|milk, almond, unsweetened
Preheat oven to 400.
Mix dry ingredients and blueberries.
Mix wet ingredients and zucchini.
Add wet to dry and stir until just mixed.
Distribute evenly into 12 muffin cups.
Bake 15-20 minutes.
1 starch per muffin
Note: 1/2 c chocolate chips can be used in place of berries.
Banana may be used in place of zucchini.
Sprouted wheat, spelt or kamut flour may be purchased at the bulk barn.
This dish is for those of you avoiding starches (there is actually NO rice in it).
Coconut oil 2 tbsp
Cauliflower, raw 3 cups or 1 medium
Water 1 tbsp
Broth 1/2 cup
Green onion 1/2 cup
Carrots, grated 1/2 cup
Garlic, minced 2 cloves, or 2 tsps
Ginger, grated 1 tbsp
Braggs or Soy Sauce 2 tsp
Sesame oil 1 tsp
Shred cauliflower in food processor or grater.
Beat egg and water together.
Heat the coconut oil and cook cauliflower until light brown, about 5 minutes. Add broth and simmer, covered, 5 minutes.
Add onion, carrot, garlic and ginger and cook another 5 minutes. stirring constantly.
Stir in the soy seasoning and sesame oil. Push mixture to outer edge of skillet. Pour egg/water mix into centre, Cook for 2 minutes, then mix with “rice” mixture.
1 veg, 2 fat per serving (1/4)
Surprisingly delicious…you don’t have to like Brussells Sprouts to like these! Same thing can be done with Kale, which can now be purchased ready to go (President’s Choice Organics)
Brussels Sprout Chips
2 cups fresh brussels sprouts leaves (outer leaves from about 2 pounds of sprouts)
1 1/2 tablespoons olive or melted coconut oil
spices of choice for additional taste (optional)
Preheat oven to 350 degrees.
Wash brussels sprouts and trim away the ends of the stems, and peel off the outer layer leaves. Discard any discolored or wilted leaves.
In a large bowl, mix the leaves with olive or coconut oil. Season with sea salt and other spices (of choice) to taste. I used a little garlic powder and a dash of paprika. You could add a variety of spices to change these little chips up.
Line a large (or two) baking sheets with parchment paper arranging the leaves evenly in a single layer on sheet. Bake for 8 to 10 minutes, or until crispy and brown around the edges.
Fresh from the garden right now, this is a delicious and easy way to prepare zucchini!!
Grated zucchini- use as much as you like, depending on how big you want your souffle.
Eggs, beaten- 1 egg for every cup of zucchini
Onions, diced and fried- if you like, not a must…as much or little as you like
Herbs- fresh or dried, basil, oregano, parsley…
Cheese- i like cheddar, grated, about a cup, enough to cover the top
Tomato- sliced on top of it all
Preheat oven to 350.
Fry onion, grate zucchini and put in a glass bake ware dish. Add eggs and herbs. Cover with cheese, then tomato.
Bake until center is firm , about 40 minutes or more depending on how large you made it!
1/ Preheat oven to 400. Place haddock on baking dish, sprinkle with shake’n bake for fish. Cook 10 -15 minutes. (done when fish flakes easily with fork). Serve with green tomato chow.
2/ Preheat oven to 400 . Squeeze fresh lemon and sprinkle dried or fresh dill over fish. Bale about 10-15 minutes. Serve with green tomato chow.
3/ Preheat a frying pan over med high heat. Spray with a good olive oil spray, or melt about 1 tsp coconut oil. Dip fish in egg, then cover with Panko crumbs. Pan fry about 3-4 minutes each side. Serve with condiment of choice.
4/ Parmesan Herb Bake: Lay fish in casserole dish and spread a thin layer of light mayo over it. Sprinkle dried or fresh basil, chopped peppers, then a little breadcrumb and parmesan cheese. Bake at 400 for 10-20 minutes.
1/ Preheat oven to 425. Spread about 1 tbsp per filet of Press Choice Honey Hoisin Sauce, Memories of Thailand or Mem of San Francisco Sauce. Bake about 12 minutes.
2/ Place directly on a preheated bbq. Turn after about 4 minutes. Spread condiment of choice on cooked side. Or, cedar plank it; follow instructions that come with the plank.
3/ Poach in a broth herb mixture, with a little white wine if desired. Use condiment of choice.
1/ Poach in a broth herb mixture, with a little white wine if desired. Shrimp can be eaten with a cocktail sauce made with ketsup and horseradish or PC Honey Hoisin. Add poached shellfish to salad or cooked rice.
2/ Add raw shellfish to a stir fry last 5-10 minutes of cooking.
Great for those hot summer days when you just don’t feel like cooking!
1 c Almond milk
1 c frozen fruit (mango, berries, banana all work great)
1/2 c plain 0% fat Greek yogurt (for protein)
1/2 c vanilla yogurt (for flavor and sweetness)
1 tbsp ground flax
1 tbsp flax or hemp oil
2 cups boiled cauliflower
1 c light mozzarella cheese
1 tbsp olive oil
Mash together. Spread to about 1/2″ thick in a pizza pan. Bake at 350 for 20 minutes.
Spread pizza sauce or salsa evenly over “crust”. You may now add your choice of protein; chicken, ground beef, etc.
Sprinkle another 1 c grated cheese. Add your choice of chopped veg, at least 1 1/2 c.
Bake at 350 another 10-15 minutes.