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Recipes

Healthy Shrimp and Zucchini Noodles

April 23rd, 2018 by Debbie Martilotta

Ingredients:
1 tablespoon unsalted butter
1 tablespoon olive oil
1 shallot, finely chopped
4 cloves garlic, minced
1 pound large shrimp, peeled and deveined with tails on (fresh or frozen and thawed)
1 teaspoon kosher salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
1/4 cup low-sodium chicken broth or white wine
Zest of 1/2 lemon
1/4 cup freshly squeezed lemon juice
1 1/2 pounds zucchini noodles (4 medium zucchini)
1/4 cup chopped fresh parsley leaves
2 tablespoons freshly grated Parmesan (optional)

Directions:

  1. Heat the butter and olive oil in a large skillet over medium-low heat.
  2. Add the shallot and cook until beginning to soften about 3 minutes.
  3. Add the garlic and cook 30 seconds.
  4. Add the shrimp, salt, red pepper flakes, and black pepper.
  5. Sauté for 3 minutes, until the shrimp are beginning to cook but are still somewhat translucent.
  6. Add the chicken broth, lemon zest, and lemon juice.
  7. Bring to a boil and cook for 1 minute, just until the shrimp are completely opaque and cooked through.
  8. Stir in the zucchini noodles and parsley.
  9. Toss the noodles with the shrimp so that they are coated with the garlic-lemon sauce and heat just until warmed through.
  10. Sprinkle with Parmesan and serve warm (optional).

CAPRESE STUFFED CHICKEN

April 3rd, 2018 by Debbie Martilotta

Ingredients:

  • 6 boneless skinless chicken breasts
  • Olive oil
  • Kosher salt
  • Black pepper
  • 1 tsp. Italian seasoning
  • 1 lb. fresh mozzarella, sliced
  • 1 ½ cups organic baby spinach
  • 2 tomatoes, sliced into half moons
  • Small bunch fresh basil
  • Balsamic vinegar

Directions:

  1. Pre-heat oven to 400’. Place chicken on a cutting board and make 5 – 8 slits in each breast, being careful not to cut through completely. Transfer to baking sheet.
  1. Drizzle with olive oil then season chicken all over with salt, pepper and Italian seasoning. Stuff each slit with mozzarella, spinach, and tomato.
  1. Bake until chicken is cooked through and no longer pink, about 25 minutes. Garnish with fresh basil then drizzle with balsamic.

Skinny BLT Avocado Wraps

April 3rd, 2018 by Debbie Martilotta

Makes 3 servings

Ingredients:

  • 3 large slices of crisp iceberg lettuce
  • 1/2 head of butter lettuce
  • 6 slices nitrate free bacon, cooked
  • 1 avocado, thinly sliced
  • 1-2 Roma tomatoes, thinly sliced
  • Sliced turkey breast, approx 12 oz

Instructions:

  1. Lay out one large iceberg leave, then layer on 2 slices of butter lettuce leaves on top.
  2. Top nicely with a few slices of both tomato and avocado, then add in 2 slices of nitrate-free bacon.
  3. Add sliced turkey (3-4 ounces to make a meal)
  4. Fold the bottom up, the sides in, and roll like a burrito.
  5. Slice in half then serve cold.

These are great for make-ahead lunches!

Beef and Cabbage Casserole Recipe

April 3rd, 2018 by Debbie Martilotta

Cook time: 30 minutes

Ingredients

  • 1 pound grass-fed ground beef
  • 1 small head of cabbage, thinly sliced
  • 1 medium onion, thinly sliced
  • 4 organic Roma tomatoes, skinned, deseeded and diced
  • 8-ounce can organic tomato sauce
  • 1/2 cup organic beef stock
  • 1/8 teaspoon ground cloves
  • 1/4 teaspoon cinnamon
  • 1 teaspoon coconut oil
  • Himalayan salt, to taste
  • Ground pepper, to taste
  • 1 cup grass-fed cheese of your choice (we use Kerrygold)

Procedure

  1. Season ground beef with salt and pepper and brown in a large oven-safe pan. Drain beef, remove from the pan and set aside.
  2. In the same pan over medium heat, add the coconut oil.
  3. Sauté the cabbage and onion until softened, about 10 minutes.
  4. Add the diced tomatoes and cook for another five minutes.
  5. In a small bowl, combine tomato sauce, cinnamon, ground cloves and beef stock. Whisk to incorporate ingredients.
  6. Add ground beef to the pan and pour the tomato sauce mixture and mix thoroughly.
  7. Top with cheese and bake at 350 degrees for 30 minutes.

Coconut and Macadamia Nut Chicken

April 3rd, 2018 by Debbie Martilotta

Ready In 55 minutes, Serves 4

INGREDIENTS

  • 1 cup raw macadamia nuts, finely ground in a food processor
  • 1/4 cup unsweetened shredded coconut
  • 4 chicken thighs, skin on, bone in
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 4 teaspoons avocado mayonnaise
  • 1 lime, zest and juice
  • 1/4 cup cilantro, for garnish (optional)

Step 1

Preheat oven to 375°F. In a small bowl, mix the macadamia nuts and coconut. Place chicken in a baking dish and sprinkle with salt and pepper. Spread each chicken thigh with 1 teaspoon of mayonnaise.

Step 2

Spread macadamia coconut mixture on each chicken thigh, dividing evenly. Bake chicken for 40-45 minutes on center rack so not to burn the macadamia nuts. Serve with fresh lime zest and juice. Top with optional cilantro.

Nutritional analysis per serving (1 chicken thigh)

calories 509 • fat 46 g • fiber 4 g • protein 19 g • carbohydrate 8 g

 

Stuffed Peppers

March 27th, 2018 by Debbie Martilotta

Ingredients:

6 red, green, or a mixture of colored peppers
1 pound extra lean ground beef
1 pkg. (5 links, hot or mild) turkey Italian sausage
1 cup diced onion
1 cup diced red pepper (tops of peppers)
4-6 tsp. olive oil for browning meat and veggies
Salt and Pepper to taste
1 cup spicy, low sugar, tomato sauce with basil
2 cups grated low-fat mozzarella cheese
1/2 cup grated Parmesan

Instructions:

  • Preheat oven to 375F.
  • Cut tops off peppers, making a deep enough cut that you have some pepper to chop for the filling.
  • Square off the bottom of each pepper to make them stand up.
  •  Clean out inside of peppers and wash if needed.
  • Choose a pan that will keep the peppers standing upright and spray with olive oil or nonstick spray.
  • Brown both beef and uncased turkey meat in small amount of oil, breaking up into small bits.
  • Drain cooked meat in a colander to remove fat.
  • Cook chopped peppers and onions for about 3-4 minutes.
  • Add about 1 cup tomato sauce, just enough to barely moisten the mixture. Season with salt and pepper to taste.
  • Let mixture cool slightly, then mix in cheeses, saving about 1/4 cup Mozzarella for the top of the peppers.
  • Put the peppers in the pan standing upright.
  • Stuff each pepper with meat/veggie/cheese mixture, using a large spoon and pressing in tightly until you use all the filling.
  • Put a pinch of Mozzarella cheese on the top of each pepper.
  • Cover the dish loosely with foil, tenting so it doesn’t touch the tops of the peppers.
  • Bake, covered with foil about 30 minutes.
  • Take off foil and bake 20 minutes more, until cheese is melted and the tops are slightly browned. Serve hot.

DBM Meatloaf

March 27th, 2018 by Debbie Martilotta

INGREDIENTS

2 lb Ground beef
1/2 cup Golden flaxseed meal (or almond flour)
1/2 large Onion (diced)
8 cloves Garlic (minced)
3 oz Tomato paste
2 tbsp Worcestershire sauce
2 large Egg
1 tbsp Italian seasoning
2 tsp Sea salt
1/2 tsp Black pepper
1/3 cup Ketchup (low sugar)

INSTRUCTIONS

  • Preheat the oven to 350 degrees F. Grease a 9×5″ loaf pan and set aside.
  • In a large bowl, combine all ingredients except ketchup. Mix together until well incorporated, but don’t overmix.
  • Transfer the mixture into the loaf pan. Bake for 30 minutes.
  • Spread the ketchup on top of the meatloaf (if using).
  • Return to the oven and bake for 25-45 more minutes, until cooked through and internal temperature reaches 160 degrees F. (Time will vary depending on the thickness of the loaf.)
  • Rest for 10 minutes before slicing. Cut carefully using a serrated bread knife.

FRIED EGGPLANT

March 12th, 2018 by Debbie Martilotta

Ingredients

1 Eggplant

1 cup milled flax

1/2 cup grated Parmesan Cheese Italian Spice Blend
(basil, oregano, thyme, garlic, etc.)

Salt and pepper to taste

2 eggs

1 TBSP almond/flax/ or coconut milk

3 TBSP Avocado or EV Olive Oil

Instructions

• Slice the eggplant into ¼ to ½ inch slices
• Place the flax, Parmesan, spices, salt, and pepper in a Ziploc bag and shake until mixed. Pour it onto a plate
• In a bowl, lightly blend the eggs and milk
• Heat the oil in a frying pan over medium heat until hot.
• Dip each slice of eggplant into the egg/milk mixture and then coat on both sides with the flax/Parmesan/spice mixture
• Place each coated slice into the pan
• Brown thoroughly on both sides
• Add additional oil as needed (sparingly)
• Remove from pan and place on paper towels to absorb excess oil

The eggplant may be eaten as is or, as an alternate, with a spoon of marinara sauce on each slice.

Cabbage Soup with Beans and Chicken

March 12th, 2018 by Debbie Martilotta

Ingredients
1 Tbsp olive oil
4 cloves garlic
1 large onion
1/2 lb carrots
1/2 bunch celery
1 green bell pepper
1/2 lb frozen green beans
28 oz can diced tomatoes
14 oz can Great Northern White Beans
8 oz can tomato sauce
1/2 head green cabbage
6 cups vegetable broth*
1/4 bunch fresh parsley, chopped
1/2 Tbsp smoked paprika
1 tsp dried oregano
1/2 tsp dried thyme
Salt and pepper to taste
1-2 Tbsp lemon juice
* optional, grilled chicken chunks

Instructions
1. Mince the garlic and dice the onion. Add both to a large soup pot along with the olive oil and sauté over medium heat until the onions are soft and transparent.
2. While the onions and garlic are cooking, peel and slice the carrots, slice the celery, and dice the bell pepper. Add the carrots, celery, bell pepper, and frozen green beans to the pot, followed by the diced tomatoes (and their juices) and tomato sauce. Stir to combine.
3. Allow the vegetables in the pot to heat while you chop the cabbage. Chop the cabbage into one-inch strips or squares, then add them to the pot. Add the vegetable broth, chopped parsley, paprika, oregano, thyme, and some freshly cracked pepper. Stir to combine.
4. Place a lid on the pot and bring it up to a boil. Once boiling, turn the heat down to medium-low and allow the pot to simmer until the cabbage is tender (about 20 minutes). 5. Add Great Northern White Beans. Mash up in a bowl and add to soup along with grilled chicken chunks for more protein. Let simmer for 5 minutes.

Turn off the heat and add salt to taste. Start with about 1/2 tsp salt and add more as needed. Salt is crucial for the vegetable flavors to pop.

Finish the soup with lemon juice. Start by stirring in one tablespoon and adding more to your liking. Serves 8, 2 cups each

Clean Eating Vegetable Tian

March 6th, 2018 by Debbie Martilotta

Fresh summer vegetables and savory herbs are layered together then topped with cheese before baking to perfection in this summer vegetable tian.

INGREDIENTS
  • 1 medium yellow onion
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil 
  • 1 medium zucchini 
  • 1 medium eggplant (for potato)
  • 1 medium yellow squash 
  • 1 medium tomato 
  • 1 tsp dried thyme
  • Salt & pepper 
  • 1 cup shredded Italian blend or parmesan cheese 
  • 1 Tbsp chopped parsley, optional garnish
INSTRUCTIONS
  1. Preheat the oven to 400ºF. Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in a large skillet over medium heat until the onions are soft and transparent (about 5 minutes).
  2. While the onion and garlic are sautéing, slice the zucchini, yellow squash, tomato, and eggplant (1/4-inch slices).
  3. Coat the inside of an 8×8″ casserole dish with non-stick spray. Spread the sautéed onion and garlic in the bottom of the dish. Arrange the other sliced vegetables, stacked vertically like dominos, in an alternating pattern. Season the top of the vegetables generously with salt, pepper, and dried thyme.
  4. Cover the dish with foil and bake in the preheated oven for 30 minutes.
  5. Remove the foil, top with the shredded cheese, and bake without the foil for an additional 15-20 minutes, or until the cheese is golden brown.
  6. Top with chopped fresh parsley for garnish, if desired.

Everyone enjoys vegetables and their natural subtle flavors. For making this meal, you need to slice thin vegetables, season them only with little salt, pepper, and thyme, then you will top them with a small amount of flavorful cheese. Roasting the vegetables magnifies their flavor and gives them just a hint of sweetness.

via budgetbytes.com