Daily Archives: March 16, 2016

Penne marinara

156 sugar calories ~Shopping List~ 2 oz whole-wheat penne pasta (hint: a 1 lbs box has 8 2oz servings) 1 Italian sausage 2 Tbsp marinara sauce 1/2 garlic clove, minced Olive oil 1 cup spinach, chopped Salt and pepper Parmesan or feta cheese (optional) ~To do~ Cook pasta and sausage according to package directions.  Heat a cast-iron or nonstick skillet on medium-high heat, and add a drizzle of olive oil.  When hot, sauté garlic for a minute, then add spinach and still until just wilted.  Season with salt and pepper; then stir in sausage, penne, and marinara.  Serve with a sprinkling of Parmesan or feta cheese. ~Alternatives~ You can use any type of whole wheat pasta.  You can also use brown rice instead of pasta.

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Sunshine wrap

2 sugar calories ~Shopping List~ 1 spinach wrap 1/4 cup arugula 1/4 cup alfalfa sprouts 3 tomato slices 2 eggs Olive oil or butter Salt and pepper Parmesan cheese (optional) ~To do~ Heat a skillet and add a small amount of olive oil or butter. Fry eggs to your liking (over hard works bests for a not so messy wrap).  Heat the wrap for 30 seconds in the microwave, and then fill with eggs, arugula, sprouts, tomato and salt and pepper.  Add a sprinkle of Parmesan if you like, the roll and eat. ~Alternatives~ Turn the wrap into a breakfast salad by increasing the arugula to 1 cup ad adding another cup of spinach.  Put in bowl and top with eggs.  Serve with a piece of buttered sourdough bread.  Add a drizzle of dressing.

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Rice and bean stuffed pepper

120 sugar calories ~Shopping List~ 1/4 onion 1/2 celery stalk, chopped 1/2 garlic clove, minced 1/4 cup spinach, chopped 1/4 cup black beans (canned is fine, rinsed and drained) 1/4 cup cooked rice 2 Tbsp pepper jack cheese, shredded 1 red bell pepper, top and seeds removed 1 tsp cumin Olive oil Salt and pepper ~To do~ Heat a skillet; drizzle with olive oil.  Add onion and celery, and sauté on medium-high for 5 minutes, stirring often.  Sauté garlic for a minute, then add spinach and continue cooing until just wilted, then remove from heat.  In a bowl, mix the veggies, beans, rice, cheese, cumin, and salt and pepper to taste.  Fill the bell pepper with the mixture, lace in baking dish, cover with aluminum foil, and bake in center of oven for 1 hour. ~Alternatives~ You can cook these the night before and reheat the next day (2 minutes […]

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Sautéed scallops

72 sugar calories ~Shopping List~ 3-6 scallops Olive oil 1 potato 2 Tbsp butter 2 Tbsp hal and half 1 Tbsp fresh chives, chopped Salt and pepper ~To do~ Scallops:  Rinse scallops and blot with paper towels so that they are fairly dry.  Heat a skillet on medium low, and add a drizzle of olive oil and 1 Tbsp of butter.  When butter is melted, turn the heat to medium and add the scallops.  Cook for 2 minutes, or until brown, then turn and cook for another 2 minutes.  Remove and season with salt and pepper. Potatoes.  Peel and quarter one potato.  Place in a microwave safe bowl with a lid and cook on high for 6-8 minutes.  Let stand for another 5 minutes with the lid on, then check for tenderness when pierced with a fork.  Add the other tablespoon of butter and the half and half, the mash with […]

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Poached eggs with prosciutto

0 sugar calories ~Shopping List~ 2 eggs 2 tsp white vinegar 4 slices prosciutto 1/2 avocado, sliced 1/2 tomato, sliced 1 tsp Parmesan cheese Salt and pepper ~To do~ Fill a small shallow saucepan with about 2″ water, and heat to almost boiling; then add 1 or 2 tsp vinegar (vinegar will help the egg whites congeal).  Crack one of the eggs into a small cup, then place the cup near the edge of the hot water and gently pour into water; repeat with the other egg.  You can use a spoon to help push the whites closer to the yolks- it helps hold them together.  Turn off the heat, cover the pan, and let sit for 4 minutes, until egg whites are cooked. On a plate, layer the prosciutto, avocado, tomatoes, and then the eggs.  Garnish with Parmesan and adjust the salt and pepper to you taste.

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