Savory Recipes

QUINOA BEAN SALAD

INGREDIENTS

• 1 cup Quinoa (KEeN~WAH) grain (found at Capers-about $4 for a bag)
• 1 cup chicken stock
• 1 cup water
• 1 can black beans (rinsed & drained)
• 1 can corn (rinsed & drained)
• 1 red pepper (diced)
• ¼ medium red onion (diced)
• 2 stalks celery (diced)
• 2 cloves garlic (thinly diced)
• 1 lemon (fresh)
• ½ lime (fresh)
• 1 tbsp honey
• 3 tbsp extra virgin olive oil (evoo)
• 2 tbsp apple cider vinegar
• salt and pepper to taste
• 1 -2 parsley sprigs (regular or, preferably, flat leaf Italian-chopped thinly)

DIRECTIONS

• In medium saucepan, bring water and chicken stock to a boil
• Add quinoa, reduce heat and allow to simmer until cooked and all water has been absorbed (about 15 minutes-according to package directions, quinoa might have to be rinsed first)
• In the meantime, in a large mixing bowl, combine beans, corn, pepper, celery, red onion, garlic and mix all thoroughly
• Add cooked quinoa to bowl
• Add evoo, apple cider vinegar, lemon, lime, honey, salt, pepper and mix well
• Add parsley and mix

(Can be kept in the refrigerator for a few days. Eat cold or slightly warmed up)

 

FRUIT SMOOTHIE

INGREDIENTS

• 1 small container of non-fat fruit flavored yogurt
• 1 ½-2 cups frozen fruit (medleys, strawberry, mango, etc)
• 1 banana (bananas can be sliced and frozen)
• approx ½ cup orange juice

DIRECTIONS

• In a blender, combine all the ingredients and blend until a smooth texture is achieved. Add more or less orange juice according to desired consistency.

 

JERK CHICKEN

INGREDIENTS

• 4-6 pieces of chicken (breasts and/or thighs)
• about 5 tbsp of Jerk Marinade

DIRECTIONS

• mix chicken and marinade in a large bowl stir and cover
• place chicken in the fridge for about 20 mins (can also marinate overnight)
• preheat oven at 375 degrees
• place chicken on a cookie sheet lined with aluminum foil or in a glass (pyrex) dish
• cook for about 30-40 mins

 

SWEET VEGETABLE MEDLEY

INGREDIENTS

• 1 medium size butternut squash
• 1 large yam
• 1 large sweet potato
• approx. 2 tbsp extra virgin olive oil
• approx. ¼ tsp oregano
• approx ¼ tsp basil
• approx. ¼ tsp basil
• salt & pepper to taste

DIRECTIONS

• Cut squash, yam and sweet potato into bite-size cubes. Be careful with the butternut squash, as it is quite firm.
• Preheat oven to 375 degrees
• Mix all the vegetables into a large bowl
• Add olive oil and spices
• Mix thoroughly
• Place on a baking sheet lined with aluminum foil. Spread evenly.
• Place on middle rack in oven for approx. 35 minutes

 

BROWN RICE WITH MUSHROOMS & GREEN PEPPERS

INGREDIENTS

• 1 cup brown rice
• 2 cups low sodium chicken stock
• 1 cup water
• 2-3 tbsp extra virgin olive oil
• ½ green pepper, chopped
• 2 large white or brown mushrooms
• ¼ onion, chopped
• 2 cloves garlic, chopped

DIRECTIONS

• place saucepan on medium heat
• add 2 tbsp olive oil
• once oil is hot, add onions, then garlic
• add green pepper, then mushrooms
• add 1 tbsp olive oil, if needed
• allow ingredients to sautée for about 1 min
• add chicken stock and water, bring to a boil
• add rice and bring to a boil
• cover and decrease heat (down to low)
• Allow rice to simmer for about 40-50 mins

 

Back to Top