August 2015 archive

Pork Tenderloin with Juicy Apples – Phase 1

A unique way to prepare your pork is to match it with apples. This Pork Tenderloin with Juicy Apples is a perfect starter!Tender Pork Chops with Juicy Apples

The apples and pork blend well together in a meal– you won’t  even need to put gravy for your pork (even for a pork roast). You can add stevia to have more sweetness and you will have a healthier version of a caramelized pork chop!

Ingredients

  • 1/4 – 1/2 pork tenderloin
  • 3 apples, sliced
  • 1 large onion, thinly sliced
  • 1/4 cup water
  • 1/3 cup apple cider vinegar
  • 1/2 tsp salt
  • 1/4 tsp pepper

Serving: 4

Instructions

  1. In a lightly greased skillet over medium heat, cook the pork tenderloin for 8 – 10 minutes on each side, or until browned
  2. Remove the pork tenderloin and set aside.
  3. Using the same skillet, combine the apples, onions and water.
  4. Return the pork tenderloin to the pan and place on top of the onion mixture.
  5. Drizzle the apple cider vinegar over the pan and season to taste with salt and pepper.
  6. Simmer, covered, for 3 – 5 minutes.
  7. Pork tenderloin are done when the internal temperature is 145 degrees F.
  8. Allow the pork to rest for 3 minutes, then serve hot.

 

Stuffed Quinoa with Chicken and Pepper – Phase 3

This food presentation is plain awesome! How can I say no to this Stuffed Quinoa with Chicken and Pepper!  Filled with nutritious chicken as main source of protein and quinoa as grain, and enriched with Italian flavors. Packed with almond cheese as healthy fats, this will definitely be added to your fave meals.

Serving: 2 stuffed pepper halves

Stuffed Quinoa with Chicken and Pepper - Phase 3

Ingredients

  • 6 bell peppers, halved and seeded
  • 1 1/2 lbs ground chicken breast
  • 1/2 cup uncooked quinoa
  • 1 medium yellow onion, finely diced
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 15 oz can tomato sauce
  • 1 tbsp dried basil
  • 1 tbsp dried oregano
  • 1/2 tbsp dried parsley
  • 1/3 cup fresh basil, chopped
  • 1 cup almond cheese
  • Salt and pepper to taste

Instructions

  1. Cook quinoa according to package directions.
  2. Preheat oven to 350, and coat a large 11” x 13” baking dish with olive oil.
  3. Heat oil in a large skillet over medium high heat. Add in onions and cook until translucent, about 2 minutes. Add in chicken, dried basil, dried oregano, dried parsley and salt and pepper, and cook until meat is no longer pink. Use a wooden spoon to break apart the meat while cooking.
  4. Stir in tomato sauce, and mix to combine, Remove from heat.
  5. Combine the chicken mixture and the prepared quinoa in a large bowl. Season with additional salt and pepper as needed.
  6. Spoon the mixture evenly into each pepper half. Then top each one with almond cheese (about 1 tbsp each).
  7. Place in oven, and cook for about 30 minutes or until peppers are tender and cheese is melted and golden. Top with fresh basil before serving.

Blueberry Zucchini Smoothie – Phase 3

Explore another blueberry recipe. Combined with Zucchini, it got me thinking how it would taste. But regardless, I’m sharing this because of its health benefits like healthy fats, it would also add some thrill to your menu. Try this rich-filling and refreshing Blueberry Zucchini smoothie.

Blueberry Zucchini Smoothie

This smoothie is a great source of fiber, manganese, antioxidants and other vitamins that adds more amazing combination in this blended creation.

Ingredients

Serves: 1

Toppings

  • 1 tbs almond butter
  • 1 tbs wild blueberries

Directions

Blend all of the ingredients until smooth. Top with almond butter and wild blueberries.

Delectable Blueberry Dark Chocolate – Phase 3

Most of us would crave for some desserts while on the diet. Don’t feel guilty when you are feeling this because that’s completely normal!  Here’s some bittersweet dessert to brighten up your day! Get your dose of chocolates using this simple recipe!

This chooey yummy Blueberry Dark Chocolates in Phase 3 is blended with blueberry’s juiciness and the bitterness of dark chocolate. Can’t wait to share the recipe with you, so here it is!

Delectable Blueberry Dark ChocolateIngredients

  • 4 oz fresh blueberries
  • 3.5 oz dark raw cacao.
  • 4 tablespoon coconut oil
Instructions
  1. Wash the blueberries and place on a clean towel to dry.
  2. Line four muffin tin cups with paper liners.
  3. Add the dark cacao powder in a microwave-safe glass measuring cup. Add the coconut oil.
  4. Melt the dark cacao in the microwave: run the microwave in 30 second increments, stirring the chocolate in-between and rotating the measuring cup. Finish when most of the powder is melted (mine took 1 minutes). Stir until smooth and fully melted.
  5. Pour the melted chocolate into the paper liners, dividing it evenly. Divide the blueberries between the liners, allowing some to sink into the chocolate and some to remain on top.
  6. Refrigerate 1 hour prior to serving.

Butterflied Grilled Chicken with a Chile-Lime Rub – Phase 3

An exceptionally juicy, sweet and spicy chicken grilled recipe that you can’t resist – that is the Butterflied Grilled Chicken with a Chile-Lime Rub. Have fun cooking this chicken recipe this summer!

Butterflied Grilled Chicken with a Chile-Lime Rub - Phase 3

INGREDIENTS

  • 3 tablespoons chili powder
  • 2 tablespoons olive oil
  • 2 teaspoons freshly grated lime zest
  • 3 tablespoons lime juice
  • 1 tablespoon minced garlic
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon freshly ground pepper
  • Pinch of ground cinnamon
  • 1 3 1/2- to 4-pound chicken

PREPARATION

  1. Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
  2. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish. Cover with plastic wrap and refrigerate overnight or up to 24 hours.
  3. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
  4. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side.
  5. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Spicy Vegetable Soup – Phase 3

Once in a while our taste buds would look for a soup to savor. A vegetable soup is way healthier and could satisfy your cravings especially if it is enriched with bursting flavors of spiciness. Fire up your metabolism this summer with this soup!

Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean.
Spicy Vegetable Soup - Phase 3

Ingredients

  • 2 tablespoon olive oil
  • 1 large onion(s) diced
  • 2 teaspoon paprika, hot or to taste
  • 28 ounce(s) broth, vegetable
  • 4 medium tomato(es), plum diced
  • 1 medium squash, summer (yellow) diced
  • 2 cup(s) potato(es) diced and cooked
  • 1 1/2 cup(s) pinto beans
  • 2 cup(s) spinach, frozen
  • 2 tablespoon apple cider vinegar
  • 1/4 cup(s) basil, fresh chopped, or prepared pesto

Instructions

  1. Heat oil in an oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes.
  2. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil.
  3. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes.
  4. Stir in spinach and apple cider vinegar; continue cooking until heated through, 2 to 4 minutes more.
  5. Ladle soup into bowls and top with fresh basil.
    Serve. Enjoy!

Meatballs with Spiced Tomato Sauce – Phase 3

It’ll be hard for your family to resist the comforting aroma wafting through the kitchen as you prepare this Meatballs with Spiced Tomato Sauce. The lamb meatballs are flavorful enough on their own but the spiced sauce complements them well.

Meatballs with Spiced Tomato Sauce - Phase 3

Ingredients:

  • 1 tablespoon olive oil
  • 2 tablespoons finely chopped onion
  • 1 teaspoon minced fresh garlic
  • 1/2 cup fresh breadcrumbs
  • 1/4 cup chopped fresh mint
  • 1/2 pound ground lamb
  • 1/2 pound lean ground beef
  • 1 teaspoon sea salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 large egg, lightly beaten
  • 1/2 cup chopped onion
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 (15-ounce) can crushed tomatoes
  • 1/4 cup water
  • 3 (6-inch) sprouted grain tortillas
  • Small mint leaves

Preparation

1. Heat oil in a large skillet over medium-high heat. Add 2 tablespoons onion and garlic; cook 1 minute, stirring constantly. Cool slightly. Combine onion mixture, breadcrumbs, and mint; add lamb, beef, 1/2 teaspoon salt, 1/4 teaspoon pepper, and egg; stir gently. Shape into 30 (1-inch) meatballs.

2. Return pan to medium-high; add meatballs. Cook 4 minutes. Remove meatballs from pan. Add 1/2 cup onion to pan; sauté 2 minutes. Add ginger and next 3 ingredients; simmer 5 minutes. Stir in 1/4 cup water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Return meatballs to pan; simmer 20 minutes or until done.

Serve with pitas. Sprinkle with mint leaves.

Spicy King Prawns – Phase 3

Undecided what to have for dinner? Thinking of prawns but skeptical how to cook it? This wonderful Spicy King Prawns shrimp recipe is worth a try! It’s healthy and easy to prepare!

Spicy King Prawns - Phase 3

Ingredients

  • 12 cup  olive oil
  • 8 garlic cloves, minced
  • 1tablespoon sweet paprika
  • 1teaspoon sweet paprika
  • 1tablespoon ground cumin
  • 1 12teaspoons ground ginger
  • 12teaspoon cayenne pepper
  • 3lbs large shrimp, shelled and deveined
  • salt
  • 1cup coarsely chopped fresh cilantro or 1 cup flat leaf parsley

Directions:

  1. Heat the olive oil in a very large skillet. Add the garlic, paprika (One Tablespoon plus One teaspoon), cumin, ginger and cayenne and cook over moderate heat until fragrant, about 1 1/2 minutes.
  2. Add the shrimp and cook, stirring, until they turn pink, 2 to 4 minutes. Season with salt and stir in the cilantro.
  3. Transfer to a platter and serve.

Smashed Spiced Sweet Potatoes – Phase 3

How does a spicy sweet potato sounds to you? Today, we’re going to learn another sweet potato recipe that offers a different kind of taste because of its spiciness. Head on to the kitchen and check if you have Chile powder, cumin, ginger, stevia and let’s create a spicy-sweet flavor variation of this exciting dish!

Smashed Spiced Sweet Potatoes - Phase 3

Ingredients

  • 4 pounds sweet potatoes
  • 2 tablespoons nut butter
  • 2 tablespoons stevia
  • 1 tablespoon chili powder
  • 2 teaspoons cumin seeds
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Instructions

1. Preheat oven to 350 degrees F. Pierce each sweet potato in several places with a fork. Place directly on the oven rack and roast until soft, 45 minutes to 1 hour.
2. Transfer to a cutting board; let stand until cool enough to handle, about 10 minutes. Slip off the skins and cut the sweet potatoes into 1-inch slices; transfer to a large bowl.
3. Add butter. Smash the sweet potatoes with a potato masher or fork until fluffy but some lumps remain.
4. Add stevia, chili powder, ground cumin, ginger, salt and pepper; stir to combine.

 Enjoy!

Spicy Shrimp and Peppers with Pasta – Phase 3

Spice up your Phase 3 weeknight with this filling and tasty family dinner recipe, Spicy Shrimp and Peppers with Pasta.

Ingredients easily blends together in no time that features tender shrimp, veggies, whole wheat pasta with just the right amount of heat.

Spicy Shrimp and Peppers with Pasta

Ingredients

  • 1 cup mushrooms
  • 1 medium sweet yellow pepper, cut into 1/2-inch pieces
  • 1 medium green pepper, cut into 1/2-inch pieces
  • 1 shallot, minced
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon crushed red pepper flakes
  • 1 can (28 ounces) crushed tomatoes
  • 1 teaspoon Simply Organic Seasoning or Italian seasoning (you can get the recipe for homemade Italian Seasoning here)
  • 1/2 teaspoon salt
  • 6 ounces uncooked quinoa pasta
  • 1 pound uncooked medium shrimp, peeled and deveined
  • 3 tablespoons minced fresh parsley or 1 tablespoon dried parsley flakes

Directions

  1. In a large nonstick skillet coated with cooking spray, saute the mushrooms, peppers and shallot in oil until tender. Add garlic and pepper flakes; cook 1 minute longer.
  2. Stir in the tomatoes, Italian or organic seasoning and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 12-15 minutes or until vegetables are tender.
  3. Meanwhile, cook quinoa pasta according to package directions. Add shrimp to sauce; cook and stir for 5-7 minutes or until shrimp turn pink.
  4. Drain the quinoa pasta; stir into sauce. Heat through. Sprinkle with parsley.
    Yield: 4 servings.

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