Filed under Lunch by Mark Nelson on February 11, 2008 at 9:29 pm
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2 cans black beans (drained)ﾂ
12 oz. ground turkey
1 onion
1 tbs. vegetable oil
2 cloves garlic, crushed
2 cans beef stock
1 small can tomato paste
1 tbs. thyme
1 tbs. basil
1 tbs. parsley
1 bay leaf
1 avocado
Saute the ground beef in a nonstick skillet. Chop the onion. When the beef is done, remove it, drain the pan, and sautﾃδｩ the onion and garlic in the vegetable oil until the onion is translucent. Combine all ingredients in a medium saucepan. Stir well to help blend the tomato paste. Simmer for 20 minutes, remove the bay leaf, garnish with slices of avocado, and serve. Serves 4. Blocks 4ﾃつ
Calories 475
Carb 44 41%
Protein 31 29%
Fat 16 30%
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Filed under Dinner, Lunch by Mark Nelson on February 9, 2008 at 9:27 pm
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3 cups cooked spinach spaghetti
4 eggs
1 cup broccoli florets
4 tbs. Parmesan cheese
1 1/2 oz. protein powder
2 tbs. fresh chopped parsley
2 tbs. fresh chopped basil
1 tbs. butter
1 tsp. freshly ground pepper
pinch salt
Boil the pasta and steam the broccoli. Place the cooked, drained spaghetti in a bowl. Mix in the broccoli, parsley, basil, salt, pepper, protein powder and butter. When the butter is melted, stir in the cheese. While the mixture cools, stir occasionally. Beat the eggs, then add to the pasta. Spray a nonstick skillet with cooking spray, stir the spaghetti once more, then pour mixture into the skillet. Cook over medium-high heat. When the egg starts to firm up, flip the omelet. Serves 4ﾂ
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Blocks 3ﾂ
Calories 310
Carb 27 38%
Protein 23 33%
Fat 10 29%
Filed under Dinner, Lunch by Mark Nelson on February 8, 2008 at 9:25 pm
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1 1/2 lb. chicken breasts
2 large green peppers
2 cups onion
2 cups carrots
1 cup tomatoes
1 1/2 cups corn kernels
1/2 cup green chiles
1 qt. water
1/3 cup chicken broth
1 1/2 cups wheat flour
5 tbs. butter
6 cups milk
2 tbs. garlic powder
1 tsp. white pepper
1 tsp. black pepper
1 tbs. cumin
1 tbs. Cajun spices
1 tsp. cayenne pepper
1 tbs. seasoned salt
2 tbs. onion powder
5 tbs. chili powder
Start by broiling the chicken. When cooked, shred or dice it, and place in a large stock pot. Dice the peppers, onions, carrots and tomatoes, and add to the pot. Add in all remaining ingredients except for the butter, flour and milk. Bring to a boil, then let it simmer on a low burner.
In a medium saucepan, melt the butter. In another saucepan, heat the milk until steaming, then remove from the burner. When the butter is melted, slowly whisk in the flour. Avoid lumps. As the mixture becomes too dry to work with, slowly alternate adding the flour and the milk. When you’ve combined all of the butter, flour and milk, whisk this mixture slowly into the simmering soup. Let the whole thing cook on low for another 20 minutes.
Makes 10 servings. It will keep in the refrigerator for about a week, and freezes well.
Blocks 4
Calories 390
Carb 36 41%
Protein 28 31%
Fat 12 28%
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Filed under Dinner, Lunch by Mark Nelson on February 8, 2008 at 9:20 pm
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1 14 oz. can kidney beansﾃつ
1 14 oz. can black beans
1 14 oz. can red beans
6 medium tomatoes
2 large white onions
2 bell peppers, green or yellow
3 cloves garlic
2 lbs. ground turkey
8 oz. tomato paste
1 cup chicken stock
3 tbs. red chile
3 tbs. basil
1 tbs. parsley
1 tbs. cumin
2 tbs. black pepper
1 chopped serrano pepper (seeded)
red pepper to taste
4 oz. shredded sharp cheddar cheese
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Brown the meat in a nonstick skillet, and then place it in a large stock pot. Chop the tomatoes, onions and peppers, and add to the pot. Press the garlic and add it, as well as the other spices. At this point, add about 1 tbs. of red pepper. In a bowl, mix the tomato paste and chicken stock until smooth, then add to the pot. Stir everything up, and cook on a medium stove for about 15 minutes so the flavors can start to mix. Give it a taste, and add red pepper as needed. Cook for about another 20 minutes, or until the kidney beans start to mash when you stir. Serve hot with cheddar on top. Makes 8 servings, and freezes well.ﾃつ
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Blocks 5ﾃつ
Calories 480
Carb 45 41%
Protein 35 31%
Fat 15 28%
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Filed under Lunch by Mark Nelson on February 7, 2008 at 9:17 pm
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8 oz. chicken breastﾃつ
2 cups chopped broccoli florets
1/2 cup bean sprouts
1/2 cup canned bamboo shoots (sliced)
2 medium tomatoes, sliced
1 1/2 cups cooked brown rice
1/4 cup rice vinegar
2 tsp. sesame oil
2 tsp. vegetable oil
1 tsp. soy sauce
2 tbs. water
1 clove garlic, minced
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Start by slicing the chicken into bite-sized pieces and sautﾃδｩing in a nonstick skillet with the vegetable oil and 1 tsp. of the sesame oil. While that’s cooking, steam the broccoli lightly. Let both cool.In a bowl, combine the broccoli, sprouts, bamboo shoots, tomato, rice and chicken. Mix the vinegar, the remaining sesame oil, the soy sauce, water and garlic together, and use as a dressing. Serves 4.ﾃつ
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Blocks 3ﾃつ
Calories 320
Carb 28 40%
Protein 24 33%
Fat 9 27%
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Filed under Lunch by Mark Nelson on February 5, 2008 at 9:14 pm
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2 tsp. butterﾃつﾃつ
3/4 cup onion
2 tsp. flour
1/2 tsp. salt
1/4 tsp. pepper
1 1/2 cup 1% milk
2 cups cooked brown rice
3 oz. crumbled Feta cheese
1 egg, lightly beaten
2 egg whites
2 cups cooked spinach
6 oz. precooked shrimp
cooking spray
2 Tbs. grated Parmesan cheese
Steam and drain the spinach ahead of time. Preheat oven to 400 degrees. Melt the butter in large skillet over medium heat. Chop the onion and sautﾃδｩ it until translucent. Whisk in flour, salt & pepper, then gradually add milk. Bring the mixture to a simmer and cook one minute or until slightly thick. It will want to lump and stick, so be sure to stir it constantly. ﾃつ
Remove the pan from heat and stir in the egg and egg whites. Mix well, then add the rice, Feta, spinach & shrimp.Pour the mixture into a 9″ pie plate coated with cooking spray. Sprinkle with ﾃつParmesan cheese, and bake at 400 for 35 minutes or until it sets. After it’s solid, broil it for 2 minutes or until golden brown. Serves 6 as a light lunch.
Blocks 2ﾃつﾃつ
Calories 205
Carb 20 39%
Protein 15 30%
Fat 7 31%
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Filed under Lunch by Mark Nelson on February 4, 2008 at 9:12 pm
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12 tortillasﾃつﾃつﾃつ
4 cups frozen hash browns
3 cups onion
3 lb. ground turkey
2 14 oz. cans black beans
8 oz lowfat shredded Cheddar cheese
1 1/2 cups salsa
2 tbs. fresh chopped cilantro
2 tsp. cumin
1 tsp. salt
2 tsp. black pepper
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As with Burrito #1, cook the onion & turkey together with the salt & pepper, then cook the hash browns. Mix the turkey & onion, hash browns, beans, cheese, cilantro, cumin and half of the salsa in a large bowl. Build the burritos, then top them in the baking dish with the other half of the salsa. Cook at 350 for about 20 minutes. Makes 12 burritos.ﾃつﾃつﾃつ
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Blocks 5ﾃつﾃつﾃつ
Calories 520
Carb 51 42%
Protein 37 31%
Fat 15 27%
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Filed under Lunch by Mark Nelson on February 3, 2008 at 9:10 pm
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12 flour tortillasﾃつﾃつ
4 cups frozen hash browns
3 cups cooked spinach
3 lb. ground turkey
3 cups onion
3/4 cup sour cream
6 oz. lowfat Monterrey Jack cheese
2 tbs. fresh chopped cilantro
2 tsp. cumin
1 tsp. salt
2 tsp. black pepper
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Dice the onion, and cook it with the ground turkey in a nonstick skillet, seasoning with the salt & pepper. When done, drain off any water or fat, and remove the turkey & onion from the skillet to a large bowl. In the skillet, cook the hash browns until done, but not browned. Add them to the bowl. Steam the spinach. When done, drain well, chop medium to fine, and add to the bowl, along with the cilantro and cumin. Mix well.ﾃつﾃつ
If you won’t be freezing the burritos, add the sour cream to the bowl and mix well. Place an oval-shaped handful of filling in the center of a tortilla, fold a side over and then roll the tortilla into a tube. Repeat for all of the tortillas. Place the burritos in a baking dish, topped with the shredded cheese, and bake at 350 until the cheese starts to brown.
This recipe will make 12 burritos. They’ll keep about 5 days in the refrigerator, or you can freeze them. If you plan to freeze them, don’t add the sour cream. Use it as a topping (1 tbs. per burrito) after heating. Makes 12 burritos.
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Blocks 4ﾃつﾃつ
Calories 450
Carb 38 38%
Protein 31 30%
Fat 16 32%
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Filed under Lunch by Mark Nelson on February 1, 2008 at 9:09 pm
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1 head red-leaf or green-leaf lettuceﾃつﾃつ
2 medium cucumbers
3 tomatoes
1 medium green pepper
2 cups spinach
1/4 cup green onion
1/4 cup onion
8 oz. whole-wheat croutons
6 oz. fat-free Italian dressing.
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You don’t really need instructions on this one, do you? This recipe makes 6 servings. I made this with the fat-free dressing for two reasons. First, the stuff tastes pretty good, so I’d rather spend my fats on things where taste matters more. Second, in a lot of cases, entrees are hard to get into the zone by themselves. Keeping the salad low-fat makes it easier to fit into a complete meal.ﾃつﾃつ
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Calories 145ﾃつﾃつ
Carb 23 71%
Protein 5.5 17%
Fat 2 13%
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Filed under Breakfast, Lunch by Mark Nelson on January 23, 2008 at 9:04 pm
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2 whole eggsﾃつ
3 egg whites
1/2 cup tomato sauce
1/2 cup diced celery
3/4 cup diced red pepper
1/2 cup corn kernels
6 oz. Italian turkey sausage
1 tsp. lemon juice
1 tsp. fresh parsley
1 tsp. oregano
1 tsp. black pepper
2 tbs. dried basil
pinch salt
2 cups frozen hash browns
Slice the sausage into bite-sized pieces, and saut
ﾃδｩ in a skillet until about half done. Drain any grease, and add in the tomato sauce, celery, red pepper, lemon juice, parsley and oregano. Cook over medium heat until thickened. Meanwhile, preheat the oven to 350, and combine the eggs and corn in a bowl. Add the black pepper, basil and salt, and beat until the eggs are mixed. Cook this egg mixture in an oven proof skillet after spraying it with nonstick spray. When the eggs have started to set on the bottom, gently add the tomato sauce mixture on top. Don’t stir, and keep the tomato sauce away from the edges.Bake the omelet at 350 until done, about 10 minutes. While that’s baking, cook the hash browns. Serves 2.ﾃつ
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Blocks 4ﾃつ
Calories 440
Carb 40 40%
Protein 31 31%
Fat 14 29%
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