1 large (12")(30cm) whole wheat tortilla
Or 100% Corn or Brown rice tortilla (GF)
1/4 -1/2 cup canned pizza sauce (Try making your own homemade pizza sauce)
1/2 fresh sliced thin ripe tomato
1/4 cup 1/4", thin sliced onion
1/4 cup 1/4", thin sliced green pepper
1/4 cup 1/4", thin sliced red bell pepper
1/4 cup fresh mushrooms
1/2 cup shredded from Organic part-skim mozzarella cheese (avoid all dairy if lactose intolerant) Try a non-dairy cheese such as Daiya
Spread pizza sauce over tortilla
Layer tomato, onion, green and red bell
pepper, and mushrooms. Cover with shredded
cheese and bake at 400˚(204c); for 15 minutes or
Black Bean and Rice Burritos
1/2 tsp, garlic powder or fresh minced garlic
1/4 tsp ground cumin
1 can (15 oz) black beans, undrained
1 3/4 cups cooked long-grain rice
6 (8-inch) whole wheat tortillas or GF corn or rice tortillas
3/4 cup (3 ounces) shredded low-fat cheddar cheese or non-dairy cheddar cheese
1/4 cup plus 2 Tbs. sliced green onions
1/2 cup favorite salsa
1/4 cup nonfat sour cream (optional)
Combine garlic, cumin and black beans in saucepan, and bring to a boil. Reduce heat, and simmer, uncovered 5 minutes, stir occasionally. Remove from heat, stir in rice. Spoon about 1/3 cup bean mixture down center of each tortilla. Top each with 2 Tbs. cheese, 1 Tbs green onions, 1 Tbs salsa and 1 Tbs. nonfat sour cream. Roll up.
Yields 6 servings
Calories 300 (8 % from fat) Protein 17g, fat 4g sat. .3g Carbohydrate 55g, Fiber 9 g, Sodium 575 mg, calcium 200mg.
Curried Vegetable and Basmati Rice (GF)
1 cup chopped fresh cauliflower
1/2 cup diced carrot
2 tsp curry powder
1 tsp chili powder
1/2 tsp salt
1/8 tsp ground red pepper
1 Tbs water
2 tsp extra light olive oil
1/4 cup finely chopped onion
1 clove garlic, minced
4 cups cooked Basmati Rice
1/2 cup frozen peas thawed
1 cup egg whites
1/2 cup chopped toasted almonds
Cook cauliflower and carrot in boiling water for 3 minutes. Drain and rinse under cold water; Set aside. Combine curry powder and next 4 ingredients, stir well. Heat oil in large nonstick skillet over medium heat. Add curry powder mixture, onion, and garlic; stir-fry 3 minutes. Add cauliflower mixture, rice, peas. Stir-fry 2 minutes or until heated. Add egg whites; cook, stirring constantly 2 minutes or until egg is done. Add almonds; toss well.
Yield: 4 servings of 1 1/2 cups.
Calories 380 (24% from fat) Protein 15g, fat 11g
Sat 1g, Carbohydrate 67g, Fiber 6g, Sodium 417mg Calcium 110mg.
Lemon Pepper Orange Roughy (GF)
3-4 oz Orange Roughy or other firm white fish
Pam Olive Oil cooking spray, or 1 tbs EVOO
1/4 tsp salt
1/2 cup Lemon-Pepper Coating
Fresh lemon wedges
Coat both sides of Orange Roughy or white fish with extra virgin olive oil.
Place lemon-pepper coating (see recipe below) in a shallow dish or dip fish in lemon-pepper coating zip-top bag and coat sides completely. Place fish in greased/oiled baking dish. Bake at 400˚ F (204c) for 10-15 minutes or until fish flakes. Calories 125 (16% from fat), Protein 18 g, Fat 2 g Sat 0.2g, Carbohydrate 7.6 g, Cholesterol 23 mg Sodium 300mg, Calcium 8mg.
2 cups finely crushed plain Melba toast rounds or 2 cups GF bread crumbs, try toasting gluten-free bread and processes in food processor. Can also use crushed GF Rice Chex.
2 Tbs. paprika
2 Tbs. grated lemon rind
1 Tbs fresh ground pepper
1 1/2 tsp. dry mustard
Combine all ingredients in large heavy-duty,
Zip-top bag; seal bag and shake well. Store
Tightly sealed, in refrigerator, shake before
each use. Use to coat fish or chicken.
Vegetarian Meat Loaf or Veggie Burgers
1 15 oz can of black beans
1 15oz can of chickpeas
1 15 can of cannellini beans
1 cup red bell pepper, diced
1 medium red or white onion, finely diced approx 1 1/2 cup
1 cup celery, finely diced
2 large organic eggs
2 cloves of garlic, minced
1 cup of cooked quinoa
1 + 1/2 cups of GF rolled oats
2 Tablespoons ground flax
4 Tablespoons extra virgin olive oil
1 teaspoon Italian seasoning blend
1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon cumin
1/2 teaspoon kosher salt
freshly ground black pepper, parsley, and red pepper flakes, to taste
Instructions: Saute celery, onion, and red pepper in approx 4 Tbs of oil add 1 tsp freshly ground black pepper and a sprinkle or two of red pepper flakes. After about 7 minutes or so, add garlic and continue to saute until the veggies are translucent and tender. Transfer to a large bowl and add the beans, flax, oats, and quinoa and mash. Add the rest of your ingredients and mix. Once incorporated, it will start to look like edible confetti! You can transfer this mixture to a food processor for a more uniform consistency or leave the beans whole for a super chunky veggie burger that will crumble easily. The whole beans give the burgers a meaty texture that makes me feel like I'm eating a traditional burger. Only they're healthier... and more flavorful.
For burgers, divide into eight patties and place on greased cookie sheet and bake following instructions below.
Place mixture in 9 x 5 inch loaf pan coated with cooking spray. Top with 1/4 cup organic ketchup. Bake for 30-35 minutes.
Makes 8 servings
Calories 200, fat 3.5g (sat .5, mono 1g, poly 1.3g) , Protein 21g, Carbohydrates 23g, Fiber 7g, Chol. 20mg, Sodium 650mg.
2 tsp olive oil
3 cups fresh spinach leaves or 1 box frozen spinach thawed and drained
1 1/2 cups chopped onion
4 1/2 cups fat-free spaghetti sauce
1/2 cup water
1 (12-ounce) package sausage style soy crumbles or cooked ground chicken or turkey breast if GF
1 (8oz can) tomato sauce
1 package silky firm tofu
2 large egg whites
1 tsp dried Italian seasoning herbs
2 garlic cloves minced
1 (8oz) package whole wheat lasagna noodles, cooked or GF Lasagna noodles
1 1/2 cups or 6 oz shredded soy or part-skim mozzarella cheese
Preheat oven 375˚(190c)
Heat oil in large Dutch oven over med-high heat. Add onion and saute 5 minutes; add spaghetti sauce, water, sausage, and tomato sauce; cover, reduce heat and simmer 5 minutes. In bowl, combine tofu and egg whites and beat with fork until mixed well. Stir in Italian seasonings and garlic. Spread about 1 1/2 cups sausage mixture in bottom of 13 x 9 inch (33x23cm) baking dish. Arrange 3 wheat noodles over sausage mixture, arrange 1 cup fresh spinach leaves over sausage mixture and then top with 3/4 cup tofu-egg mixture and 1/3 cup mozzarella. Repeat layers, ending with noodles. Spread remaining sausage mixture over noodles. Cover with foil coated with cooking spray. Bake for 40 minutes. Sprinkle with remaining mozzarella. Bake for additional 10 minutes.
Makes 8 servings.
Vegetarian Stuffed Peppers
There are many variations to stuffed peppers, add rice, sausage style soy crumbles, pasta, cabbage, carrots, celery or whatever you want. This is just a basic vegetarian recipe.
To save time, skip blanching and draining eggplant and bake for 15 minutes instead of broiling.
4 bell peppers, halved and seeded
1 eggplant, cut into 1" chunks
1 onion, sliced
1 garlic clove, crushed
2 Tbs olive oil
1 can (14 oz) tomatoes, chopped
1 tsp ground coriander
Salt and fresh ground pepper to taste
1 Tbs chopped fresh basil (dry use 1/2 Tbs)
3 ounces goat cheese crumbles -optional
1/4 cup dried wheat bread crumbs (contains gluten)
1 tsp ground flax seed
Blanch bell pepper halves in boiling water for 3 minutes, drain well Place eggplant chunks in strainer, sprinkle with salt and leave to drain for 20 minutes, rinse and pat dry. Saute onion and garlic in oil for 5 minutes; add the eggplant and cook another 5 minutes. Stirring occasionally. Pour in tomatoes, coriander, flax meal and seasoning. Bring to a boil, simmer for 10 minutes, until mixture is thick. Cool slightly and stir in the basil and half cheese. Spoon filling into pepper halves and place on a shallow baking dish. Sprinkle with cheese and bread crumbs, then brown under broiler.
Makes 4 servings
Spaghetti Squash in the Microwave (GF)
Spaghetti squash is a vegetable that combines the best of low fat, low in calories packed full of vitamins, beta carotene and lycopene. It has an interesting texture and is an excellent substitute for pasta. Usually baked in an oven at 350◦ F (177c) for 25 minutes, you can speed up the process if in a hurry by microwaving on high for 6-8 minutes.
1 spaghetti squash cut in half, vertically
Remove all seeds.
Place downside on micro safe plate.
Microwave on full power 6-8 minutes.
Strands of flesh should be easily scoop-able with spoon or fork.
Top with favorite sauce suitable for pasta.
Marinara Sauce (GF)
1 tablespoon olive oil
1 onion, chopped
1 clove garlic, chopped
1 (14.5 ounce) can peeled and diced tomatoes
1 (8 ounce) can tomato sauce
1 teaspoon white sugar or Splenda
1/2 teaspoon dried oregano
1/4 teaspoon salt
Heat olive oil in a saucepan over medium-high heat. Add onion and garlic and cook 2 to 4 minutes until crisp-tender, stirring frequently.
Mix in diced tomatoes, tomato sauce, sugar, oregano and salt. Bring to a boil. Reduce heat to low and simmer 15 to 20 minutes or until flavors are blended, stirring frequently.
8 slices turkey bacon- use 6oz turkey breast during luteal phase
1 Tbs extra virgin olive oil
1 large onion, finely chopped
1 1/2 cups uncooked long grain white or brown rice
3 1/4 cups (MSG free) chicken broth, divided
1 (14.5 ounce) can diced tomatoes with juice
2 teaspoons fresh lemon juice
1 1/2 teaspoons Worcestershire sauce (contains gluten) Lea & Perrins is GF
1 teaspoon salt
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cayenne pepper
1/4 teaspoon ground black pepper
2 pounds medium shrimp - peeled and de-veined,
1/4 cup chopped fresh parsley
Place turkey bacon in a large, heavy pot over medium-high heat, and cook until semi brown. Remove, and set aside.
Saute onion in olive oil in a large Dutch, cook 5 minutes over medium heat, stirring constantly until tender. Mix in the rice, 2 1/4 cups broth, tomatoes with juice, lemon juice, and Worcestershire sauce. Add salt, nutmeg, cayenne pepper, and black pepper. Bring to a boil, reduce heat to low, cover, and simmer 20 minutes.
Stir the cooked turkey bacon, remaining 1 cup broth, and shrimp into the pot. Continue cooking 10 minutes, uncovered, over low heat. Sprinkle with parsley and serve.
Makes 8 -1 cup servings
Calories: 348, Total Fat: 4g, Cholesterol: 68mg, Sodium: 450mg, Total Carbs: 32g, Dietary Fiber: 2g, Protein: 25g
Orange Chicken Stir Fry
1 cup orange juice
1 tablespoon grated orange zest
1/4 cup soy sauce (contains gluten)or GF soy sauce
1 teaspoon salt
3 cloves garlic, chopped
1 tsp ginger
1 tablespoon brown sugar
1 Tbs canola oil
4 skinless, boneless chicken breast halves - cut into 1 inch cubes
1 tablespoons all-purpose flour or GF rice flour
1 cup bean sprouts (optional)
1 cup fresh broccoli
1 small can water chestnuts
1 cup sliced mushrooms (optional)
Serve with 1/2 cup of steamed white or brown rice per serving
Makes 4 servings
In a small bowl combine the orange juice, orange zest, soy sauce, salt, garlic, ginger and brown sugar. Mix well.
Heat oil in a large skillet or wok over medium high heat. When oil begins to bubble, add chicken. Saute until cooked through (no longer pink inside), about 7 to 10 minutes.
Add orange sauce mixture to chicken and cook until sauce begins to bubble. Add flour, a little bit at a time, until sauce has thickened to your liking. Add bean sprouts, broccoli, water chestnuts and mushrooms and cook for 1 minute; serve with steamed rice.
Chicken Quesadillas with Roasted Corn Salsa (GF)
1 cup frozen whole-kernal corn
3/4 cup chunky bottled salsa (or make your own from scratch)
2 Tbl. minced fresh cilantro
2 Tbl. fresh lime juice
1 pound skinless, boneless chicken breast, diced into 1/2 inch pieces
1 Tbl. fresh lime juice
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt and black pepper to taste
4 tsp. olive oil, divided
2 garlic cloves, minced
4 (8" GF corn or rice tortillas)
1/2 cup grated soy cheese (luteal phase) or low fat Monterey Jack cheese
Dash of salt optional
Heat a 12" nonstick skillet over medium-high heat. Add corn, cook 5 minutes, stirring until lightly charred. Remove from heat; wipe skillet clean. (really in a hurry?- do this in microwave for 1 minute) Combine corn, salsa, cilantro and lime juice in bowl.
Place chicken in medium bowl. Add lime juice, chili powder, cumin, salt and pepper, stir well and set aside. Heat 2 tsp of oil in skillet over medium heat. Add chicken; cook 5-10 minutes or until it is cooked, stirring occasionally. Add garlic during last 30 seconds of cooking Transfer chicken to a plate, wipe skillet clean.
Wrap tortillas in a papertowel microwave on HIGH about 10-15 seconds. Sprinkle 2 Tbl. cheese over half of each torrilla, top each with chicken and 2 tablespoons salsa. Fold tortillas in half; brush tops with remaining oil. Heat skillet over medium-low heat. Add 2 quesadillas, oiled sides down, pressing to flatten. Cook 1 minute or until lightly browned. Flip; cook 45 seconds and transfer to a cutting board. Repeat procedure with remaining quesadillas.
Cut into wedges, serve hot with remaining salsa Yield:4 servings
Calories 350 (22% from fat) Fat 10g,Protein 25g,CHO 40g, Sugar 3g, fiber 4g,Iron mg, Sodium 340mg, calcium 50mg
(GF)- Gluten Free, recipes adjusted to fit gluten free diet, please contact the Cycle Diet Dietitian if attempting a gluten free lifestyle for the first time.