Pork Green Beans and Oyster Stir Fry
Tuesday, 04 October 2016
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Servings |
servings |
Ingredients
- 1 tbsp lime juice
- 1 tbsp chilli bean paste or chilli sauce
- 75 ml oyster sauce
- 1 tsp soy sauce
- 2 tbsp vegetable oil
- 400 g pork
- fillet cut into thin slices
- 2 garlic clove chopped
- 1 red onion cut into chunky pieces
- 140 g green bean halved
Ingredients
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Instructions
- In a small bowl, mix together the lime juice, chilli bean paste, oyster sauce and half the soy sauce. Set aside. Heat a large wok with 1 tbsp of the oil. Season the pork and toss with the remaining soy sauce. Sear the meat quickly, then remove from the pan.
- Add the remaining oil and stir-fry the garlic, onion and beans for 2 mins. Return the meat to the pan with the sauce and stir-fry for another 3 mins, until the sauce has thickened.
Recipe Notes
233 Calories
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Callalloo Soup-Soup
Tuesday, 27 September 2016
This soup is so nive we had to put the word soup in twice. Healthy and with a hint of spice, a great change from the everyday. If you’re missing one of the main ingredients just substitute with a similar vegetable (example, can’t find okra, use another dark green, like broccoli, bok choy, or whatever you’d like)
| Prep Time | 25 minutes |
| Cook Time | 30 minutes |
| Servings |
servings |
Ingredients
- 2 tsp vegetable oil
- 1 1/2 cups onion chopped
- 3 cloves garlic pressed
- 2 tsp grated fresh ginger root
- 1/4 tsp ground allspice
- 1 tsp ground turmeric
- 2 tsp ground coriander
- 1/2 tsp ground dried thyme
- 5 cups vegetable stock
- 2 cups sweet potatoes diced peeled
- 3 cups kale chopped
- 1 cup frozen sliced okra
- 1 cup coconut milk
- 1 cup diced tomato
- 1 cup canned black-eyed peas rinsed and drained
- 2 tbsp lime juice or to taste
Ingredients
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Instructions
- Heat the vegetable oil in a large pot over medium heat. Stir in the onion, garlic, and ginger; cook and stir until the onion has softened and turned translucent, about 5 minutes. Sprinkle in the allspice, turmeric, coriander, and thyme; cook 1 minute longer.
- Pour in the vegetable stock and sweet potatoes and bring to a boil; reduce heat to medium-low; cover and simmer 5 minutes. Add the kale and okra; simmer 5 minutes. Stir in the coconut milk, tomato, black-eye peas, and lime juice. Simmer about 5 minutes longer until the vegetables are tender.
Recipe Notes
245 Calories
This soup stores well and can be frozen and reheated well so make a big batch and save some for later!
Apples ‘n Pork Tenderloin
Tuesday, 27 September 2016
| Prep Time | 15 minutes |
| Cook Time | 30 minutes |
| Passive Time | 10 minutes |
| Servings |
servings |
Ingredients
- 1 tbsp olive oil
- 1 pork tenderloin 1 1/4 pound
- kosher salt and ground black pepper to taste
- 2 tsp chopped fresh parsley
- 1/2 sweet onion diced
- 1 Gala apple cut into chunks
- 1/2 cup Riesling wine
- 1/2 cup apple jelly
- 2 tbsp balsamic vinegar
Ingredients
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Instructions
- Preheat an oven to 350 degrees F (175 degrees C). Grease a baking dish large enough to hold the tenderloin without folding it.
- Heat the olive oil in a large skillet over medium-high heat, and brown the pork tenderloin on all sides. Remove the browned tenderloin to the prepared baking dish. Sprinkle all sides of the meat with salt, pepper, and parsley.
- Cook and stir the onion and apple in the same skillet over medium heat until the onion becomes soft, about 5 minutes, and pour in the Riesling wine. Scrape all the browned flavor bits off the bottom of the skillet and stir to help dissolve them into the wine. Bring to a boil, and pour the onion, apple, and wine mixture over the tenderloin.
- Mix together the apple jelly and balsamic vinegar in a bowl until the mixture is smooth and without lumps. Spread the jelly mixture all over the pork.
- Bake loin in the preheated oven until an instant-read thermometer inserted into the center reads 145 degrees F (63 degrees C), 30 to 45 minutes. Allow the tenderloin to rest for 10 minutes before slicing, and serve each slice with a spoonful of the apple-onion mixture.
Recipe Notes
437 Calories
The Beets Go On Salad
Tuesday, 27 September 2016
| Prep Time | 30 minutes |
| Cook Time | 1 hour |
| Servings |
servings |
Ingredients
- 6 large beets trimmed
- 1/4 cup extra virgin olive oil
- salt and ground black pepper to taste
- 1 package baby spinach leaves 8 ounce
- 2 tomatoes cut into bite-sized pieces
- 2 avocados - peeled pitted, and cut into bite-sized pieces
- 1/2 red onion chopped, or to taste
- 1 container crumbled feta cheese 4 ounce
- 1/2 cup balsamic vinegar
- 1/2 cup extra virgin olive oil
- 1 tbsp Dijon mustard or more to taste
Ingredients
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Instructions
- Preheat oven to 375 degrees F (190 degrees C).
- Place the beets into a large bowl, and drizzle with 1/4 cup olive oil, salt, and black pepper. Lay out 2 large squares of aluminum foil on a work surface, and place 3 beets onto the center of each sheet. Fold the aluminum foil into 2 envelopes, sealing the beets into the packets; place the packets into a baking dish.
- Bake in the preheated oven until tender, 1 to 1 1/2 hours. Check for tenderness after 1 hour by piercing a beet with a fork. Open the foil, and allow the beets to cool until they can be handled; peel, and slice.
- Lay out the spinach leaves on an attractive oblong-shaped serving platter. Sprinkle pieces of tomato and avocado over the spinach leaves, and top with chopped red onion. Lay the sliced warm beets over the salad, and top with crumbled feta cheese.
- Whisk together balsamic vinegar, 1/2 cup of olive oil, and Dijon mustard until smooth; pour over the salad to serve.
Recipe Notes
414 Calories
Carrot and Celery Soup
Tuesday, 27 September 2016
| Prep Time | 10 minutes |
| Cook Time | 25 minutes |
| Servings |
servings |
Ingredients
- 2 tbsp extra virgin olive oil
- 1 small onion minced
- 1 small carrot peeled and thinly sliced
- 1 celery rib thinly sliced
- 1/2 tsp dried tarragon
- 2 cups vegetable broth
- 1/2 cup dry white wine
Ingredients
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Instructions
- Heat the oil in a medium saucepan over medium-high heat. Saute onions until tender, approximately 5 minutes. Slowly stir in carrots, celery, and tarragon, and continue cooking another 5 minutes, or until carrots are tender.
- Stir in vegetable broth and wine, and bring to a boil. Reduce to a simmer, and continue cooking 15 minutes longer. Serve hot.
Recipe Notes
235 Calories
Honey It Was Gingers Chicken
Monday, 19 September 2016
| Prep Time | 5 minutes |
| Cook Time | 1 hour |
| Servings |
servings |
Ingredients
- 4 chicken breasts large boneless skinless
- 2 tbsp honey
- 1 tbsp Dijon mustard
- 4 tbsp water
- 2 tbsp ground ginger or 1 freshly ground gingerroot
- 2 garlic cloves peeled & crushed
- salt to taste
- fresh ground black pepper to taste
- 1 tsp cayenne pepper optional
Ingredients
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Instructions
- Preheat the oven to 180C or 350°F.
- Select a sturdy oven dish - preferably non-stick.
- Place the chicken breasts into the baking dish.
- Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
- Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.
- Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
- Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.
- Garnish with chopped parsley & serve with a medley of steamed vegetables & pasta.
- To pan fry, heat up a frying pan and add the chicken breasts - dry fry them briefly to give them a bit of colour and add the cooking sauce, mix well and cook for about 20- 30 minutes over a medium heat
Recipe Notes
358 Calories
Shrimp with Olives, Tomato and Basil
Monday, 19 September 2016
| Prep Time | 20 minutes |
| Servings |
servings |
Ingredients
- 1 tablespoon olive oil extra virgin
- 1 1 lbs Peeled shrimp
- 1 teaspoon Sea Salt or Course Salt divided
- 1 lb tomatoes chopped into 1/2-inch pieces (about 2 cups chopped)
- 1 cup white wine water or vegetable stock may be substituted
- 1 cup pitted kalamata olives coarsely chopped
- 1 cup parsley chopped
- 1 cup fresh basil chopped
Ingredients
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Instructions
- Heat the oil in a large, nonstick skillet set over medium-high heat. Add the shrimp in a single layer, and sprinkle with 1/4 teaspoon of the salt. Cook 2 minutes on each side, or until just cooked through and no longer translucent in the center. Transfer to a plate.
- Add the tomato, wine and remaining 1/4 teaspoons salt to the skillet, and cook, stirring occasionally, 4 minutes, until the tomato is softened and the liquid thickens. Stir in the olives and parsley; cook 1 minute, and stir in the shrimp and basil. Remove from heat.
Recipe Notes
278 Calories
Roman Spinach Soup
Monday, 19 September 2016
| Prep Time | 20 minutes |
| Servings |
servings |
Ingredients
- 6 cups reduced-sodium chicken broth (or vegetable broth for vegetarians)
- 1 cup egg substitute
- 1 cup fresh basil minced
- 1 tablespoons Parmesan cheese freshly grated
- 2 tablespoons lemon juice
- 1 tablespoon fresh parsley minced
- 1 teaspoon white pepper
- 1 teaspoon nutmeg ground
- 8 cups fresh spinach washed,stems removed,and coarsley chopped
- 1 slice lemon to garnish
- parsley sprig to garnish
Ingredients
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Instructions
- In a 4-qt saucepan, over medium heat, bring broth to a boil.
- Beat together egg substitute, basil, cheese,lemon juice, parsley, white pepper and nutmeg.
- Set aside.
- Add spinach to broth and simmer 1 minute.
- Slowly pour egg mixture into broth while wisking constantly so that egg threads form.
- Simmer 2 to 3 minutes or until egg is cooked.
- Garnish with lemon slices and parsley.
- Note: Soup may look curdled, don't worry, it's not, it's just the egg and cheese cooked and it tastes delicious.
Recipe Notes
140 Calories
Yummy Chicken Lettuce Wraps
Friday, 16 September 2016
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Servings |
servings |
Ingredients
- 1 tablespoon olive oil
- 1 pound ground chicken
- 2 cloves garlic minced
- 1 onion diced
- 1/4 cup hoisin sauce
- 2 tablespoons soy sauce
- 1 tablespoon rice wine vinegar
- 1 tablespoon freshly grated ginger
- 1 tablespoon Sriracha optional
- 1 can whole water chestnuts drained and diced, 8-ounce
- 2 green onions thinly sliced
- Kosher salt and freshly ground black pepper to taste
- 1 head butter lettuce
Ingredients
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Instructions
- Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
- Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.
- Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
- To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.
Recipe Notes
308 Calories
Super Stuffed Bell Peppers
Friday, 16 September 2016
| Prep Time | 20 minutes |
| Cook Time | 30 minutes |
| Servings |
servings |
Ingredients
- 3 cups cooked quinoa
- 1 can green chiles 4-ounce
- 1 cup corn kernels
- 1/2 cup canned black beans drained and rinsed
- 1/2 cup petite diced tomatoes
- 1/2 cup shredded pepper jack cheese
- 1/4 cup crumbled feta cheese
- 3 tablespoons chopped fresh cilantro leaves
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon chili powder or more to taste
- Kosher salt and freshly ground black pepper to taste
- 6 bell peppers tops cut, stemmed and seeded
Ingredients
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Instructions
- Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
- In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
- Spoon the filling into each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
- Serve immediately.
Recipe Notes
320 Calories
