Papaya Salad-Thai Cooking

Over the holidays I had the most amazing experience, I got to travel to Thailand. The culture was awesome, but even better was the food. Thai food is not only packed with a lot of flavor, but most dishes are healthy for you too! So today I am making my favorite…. Papaya Salad

Ingredients:

• 1 medium dark green papaya
• 3 garlic cloves (kratiem)
• 1 red Thai Chilies (prikkheenoo)
• 1 tomato, cut into wedges
• ½ cup of chopped green beans
• 1 tablespoon of fish sauce
• ¼ cup of lime juice (1 lime squeezed) (ma-kaampiag)
• 1 cup of unsalted peanuts

Directions:

1.  Peel the papaya and rinse with running water to remove the acid. Remove the seeds and shred the papaya with a grater. Set aside in a bowl of ice water for crispiness.
2.  Place the garlic cloves and the chilies in a mortar and mash with a pestle until crushed into chunks. Place the papaya and the remaining ingredients in the mortar and gently combine all ingredients by mixing with the pestle and a spoon. Serve cold and enjoy!

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This is a healthy meal and the kids are going to love it! Lots of flavor and low on calories!

Ingredients:

• 2 ½ pounds of ground turkey
• ½ cup chopped onion
• ½ cup chopped green bell pepper
• ½ cup chopped tomato
• 1 cup no-salt added ketchup
• 7 tablespoon barbecue sauce
• 2 tablespoons yellow mustard
• 1 tablespoon vinegar
• ½ teaspoon celery seed
• ½ teaspoon ground black pepper
• ½ teaspoon red pepper flakes
• 8 hamburger buns

Directions:

Heat a nonstick skillet over medium heat; cook and stir turkey, onion, bell pepper, and tomato until turkey is crumbly and longer pink, about 5 min. Stir in ketchup, barbeque sauce, mustard, vinegar, celery seed, black pepper, and red pepper flakes. Reduce heat to low and simmer for 10 min, stirring occasionally. Serve and enjoy!

Cuban Picadillo

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Ingredients

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• 2 tbsps olive oil
• 1 white onion (yellow, finely chopped about 1 cup)
• 1 red bell pepper (cored and seeded finely chopped about 34 cup)
• 1 tbsp tomato paste
• 4 cloves clove garlic (finely chopped about 4 teaspoons)
• 2 tsps ground cumin
• 2 tsps dried oregano
• kosher salt
• black pepper                             
• 2 bay leaves
• 1/2 cup red wine
• 11/2 lbs ground turkey
• 1 cup canned tomatoes (diced)
• 2 tbsps worcestershire sauce
• 1/3 cup raisins
• 8 oz of red potatoes peeled and cubed

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Directions:

1. Heat oil in large skillet over medium-high heat until shimmering. Add onion and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Add tomato paste, garlic, cumin, oregano, 1 1/2 teaspoons salt, 1 teaspoon pepper, and bay leaves and cook until fragrant and tomato paste darkens in color, about 2 minutes. Add wine and cook until reduced to 1/4 cup, about 5 minutes.

2. Add meat and cook, stirring and breaking up chunks, until no longer pink, 5 to 7 minutes. Stir in tomatoes, Worcestershire sauce, raisins, and potatoes. Cover, reduce heat to medium-low, and cook until potatoes are tender, about 12 minutes.

3. Remove cover and season to taste with salt and pepper. Remove and discard bay leaves. Serve with yellow rice and black beans.

Chicken Shawarma

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Ingredients:

• 2 tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 2 teaspoons extra virgin olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 3 garlic cloves, minced
• 1 poundskinless, boneless chicken breast, cut into 16 (3-inch) strips
• Sauce:
• 1/2 cupplain 2% reduced-fat Greek yogurt 
• 2 tablespoons tahini
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 1 garlic clove, minced
• Remaining ingredients:
• Cooking spray
• 4 (6-inch) pitas
• 1 cup chopped romaine lettuce
• 8 (1/4-inch-thick) tomato slices

1. 1. Preheat grill to medium-high heat.
2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Sicilian-Style Tuna

Ingredients

6 tablespoons extra-virgin olive oil

4 (5- to 6-ounce) tuna steaks

Salt and freshly ground black pepper

1 large onion, sliced (about 1 cup)

2 garlic cloves, minced

3 tablespoons salted capers, soaked in water for 10 minutes and drained

3 tablespoons minced pitted green olives

1/4 cup raisins

5 plum tomatoes, peeled, seeded, and chopped

1 cup fish stock or water, as needed

2 tablespoons fresh flat-leaf parsley, coarsely chopped

4 to 5 fresh basil leaves, torn

1/3 cup pine nuts, toasted

Directions:

1. In a medium skillet over moderately high heat, warm the oil. Season the tuna with salt and pepper and sauté, turning once, until golden on both sides, 3 to 4 minutes total. Remove the tuna and set aside. Do not clean the pan.

2. In the same pan over low heat, sauté the onion, stirring frequently, until just tender, about 1 minute. Add the garlic, capers, olives, raisins, and tomatoes, and continue cooking, stirring, until heated through, about 2 minutes. If the tomatoes don't release much juice, add the fish stock or water to give the sauce some body.

3. Return the tuna to the pan and cover it with a tight-fitting lid. Cook over moderate heat until the tuna reaches the desired doneness, 2 to 3 minutes for medium.

4. Add the parsley and basil and stir to incorporate, then season to taste with salt and pepper. Serve the fish with the sauce spooned over the top; garnish with pine nuts.

Grilled Chicken over a Wheat Spaghetti Alfredo topped with Bell Peppers & Tomatoes

Cindy's Grilled Chicken Alfredo over whole grain spaghetti  topped with Bell Peppers & Tomatoes

Ingredients:

• 4 Thin Sliced Chicken Breasts
• 1 tablespoon of Cumin
• 1 tablespoon of Chili Powder
• 2 Cloves of Garlic
• 1 tablespoon of onion powder
• 1 tablespoon of garlic powder
• 1/2 tablespoon of black pepper
• 1/2 tablespoon of sea salt
• 1 tablespoon of Italian Seasoning
• 3 tablespoon of smart balance butter spread (Seperated)
• 1 bell pepper
• 2 Roma Tomatoes
• 1 package of Whole grain Spaghetti noodles
• 1/2 cup of fat free cream cheese
• 1/2 tablespoon of corn starch or wheat germ
• 1/2 cup of skim milk

Directions:

1. In a skillet, melt 1 tablespoon butter spread, Grill chicken and peppers in a skillet until no longer pink
2. Sprinkle Cumin, Italian Seasoning & Chili Powder on chicken
3. Boil your pasta as directed on box
4. In a medium sauce pan over low-medium heat, melt 2 tablespoons of smart balance butter and add garlic
5. Add in skim milk, corn starch, and fat free cream cheese- turn down to simmer-low 
6. Add in salt, pepper, garlic powder, and onion powder
7. Stir often until even consistency and do not let sauce boil.
8. Place your noodles on the plate, top with Alfredo sauce, side of chicken and top with cooked peppers and fresh sliced Roma tomatoes 

Gourmet Caprese Egg Breakfast Sandwich

Cindy's Gourmet Caprese Egg Breakfast Sandwich-

This Breakfast Sandwich packs a lot of Flavor!

Ingredients:

• Flat Out- 90 calories
• 2 Eggs
• 1 tablespoon of Smart Balance Butter Spread
• 1/3 cup of spinach
• Sun-dried Tomatoes packed in oil
• Goat Cheese
• Salt & Pepper To taste
• Cindy's special sauce

Directions:

1. In a small non stick skillet- melt butter
2. Drop eggs in, you will cook until the white becomes solid, then flip and cook for an additional 45 seconds
3. Prepare your sandwich before cooking your eggs.
4. Layout your flat bread, on one end spread Cindy's special sauce
5. Cut slices of goat cheese and place on top
6. Sprinkle sun-dried tomatoes on top and then place your spinach.
7. When your eggs are done, place on top and fold over your flat out bread.

ENJOY!

Cindy's Special Sauce-

Ingredients:

• 2 tablespoons olive oil
• 3 Pepperchinis (Greek Peppers)
• 1/3 cup feta cheese
• 1/3 cup almond milk
• 1 teaspoon of sea salt
• 1 tablespoon of honey dijon mustard
• 1 teaspoon vinegar
• 1 teaspoon red wine vinegar
• 1 teaspoon fresh basil
• 1/2 teaspoon mustard seed
• 1 packet of stevia or splenda

Directions:

1. In a food processor blend together the above ingredients and refrigerate.

Spanish Style Grilled Chicken Flat Bread Pizza

Spanish Style Grilled Chicken & Sun dried Tomatoes

 Flat Bread Pizza

This recipe is a crowd pleaser, its fast and easy!

Ingredients:

2 skinless boneless chicken breasts

3 Flat Out Flat Breads- Sun Dried Tomato Flavor is the one I used for this recipe

1/2 cup of ranch style dressing (recipe to follow)

2 cups of Sharp Cheddar Cheese

1 cup of Sun Dried tomatoes

1/4 cup of green onion

1 teaspoon of cumin

1 teaspoon of paprika

1 teaspoon of sea salt

1 teaspoon of chili powder

1 teaspoon of black pepper

Directions:

1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil
2. Place chicken in skillet over med- high heat. Topping with Cumin, Paprika, Salt, Pepper, and chili powder
3. Cook until no long pink, on a cutting board, shred into tiny pieces
4. Spread homemade ranch dressing over flat breads, Place tomatoes, chicken, green onions on top. Top with Cheddar cheese and more sun dried tomatoes
5. Bake in oven until cheese is melted and bubbly, usually  5-7 minutes

On a cutting board, cut into squares, enjoy!!!!

Ranch dressing recipe:

1/2 cup of plain Greek yogurt

1/3 cup of real mayo- olive oil blend

1/3-1/2  cup of  almond milk (depending on how thick you want it)

1/2 tsp of garlic powder

1/2 tsp onion powder

1/2 tsp of sea salt

1/2 tsp of pepper

1/2 tsp of chopped green onions

1 tsp of parsley flakes (dried or fresh)

1/2 tsp dill (dried or fresh)

Mix together and refrigerate

Cindy's Feta Cheese Talapia

Cindy's Feta Cheese Tilapia Filet Recipe

Cindy's Feta Cheese Tilapia Filet's

Ingredients:

4 Tilapia Filet's- dry

1 lemon

1 tbsp of olive oil 

2 tbsp of smart balance butter - melted

2 oz feta cheese- crumbled

2 cloves of garlic

1 tbsp of olive oil

1/3 cup of fresh parsley 

1/2 tsp of black pepper

2 Roma tomatoes diced

1 tbsp of dill weed

1/2 tsp of sea salt

Instructions:

Preheat oven 350 degrees

1. In a 9 x 13 glass dish- coat with olive oil

Lay the 4 filet's in dish

2. Pour lemon juice and butter spread over filet's. 

3. Combine all ingredients except for feta cheese and top each filet 

4. Bake in oven for 20 minutes 

5. Remove from oven and sprinkle crumbled feta over each filet and bake for an additional 5 min

I made sauteed Brussel sprouts and couscous as a side item with this recipe- YUMMY! And of course added a fresh salad :)

Amazing Fish Tacos

Ingredients

• 1 lime
• 1 cup grape tomatoes, chopped
• 1/2 cup cilantro, chopped
• 1/2 jalapeno, seeded and finely chopped
• 1/2 sweet onion, finely chopped
• 1/2 teaspoon salt
• 1 cup plain nonfat Greek yogurt
• 2 tablespoons mayonnaise
• 2 cups green or red cabbage, sliced into narrow strips
• 1 tablespoon olive oil
• 1 pound tilapia fillets
• 1/4 teaspoon chili powder
• 1/4 teaspoon black pepper
• 8 small whole wheat tortillas
• 1 avocado, cut into 8 long slices

Directions

1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with chili powder, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber

Ground Turkey & Cous Cous One Dish Recipe by Cindy Ross

Ingredients:

• 1lb Ground Turkey
• 1 cup of dried (Cooked and Rinsed) Black Beans or 
• 1 can of black beans (drained and rinsed to reduce sodium)
• 1 can of diced tomatoes (drained)
• 3/4 cup of sliced mushrooms
• 1 medium yellow onion- finely chopped
• 1/2 tsp of paprika
• 1 tsp of hot sauce
• 1/2 tsp of chipolte powder
• 1/2 tsp of chile powder
• 1 tsp of black pepper
• 1 tsp of sea salt
• 1 tbsp of olive oil
• 1 box of whole wheat cous cous

Make Cous Cous as directed

Place olive oil in a large cooking skillet

On medium heat brown turkey and cook until onion is soft

Add in all spices

Once turkey is brown add in mushrooms, tomatoes, and black beans

Reduce heat and simmer for 30 min, stirring occasionally

Serve over couscous and add in a leafy salad for your daily intake of greens :)

Enjoy!!

Cindy's Healthy Chicken Tacos

Cindy's Easy Grilled Chicken Tacos :)

Ingredients:

1 teaspoon pure chile powder

1 teaspoon sea salt

1/2 teaspoon ground cumin

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon cornstarch

1/4 cup water

3 tablespoons extra-virgin olive oil

1 pound chicken tenderloins (organic) cut into 1/2-inch pieces

1 green bell pepper—cored, seeded and cut into thin strips

1 medium onion, thinly sliced

2 tablespoons fresh lime juice, plus lime wedges for serving

8 pack of whole grain black bean shells (Walmart)

Dark green spring mix (lettuce)

1/2 cup diced tomatoes

1 avocado

1 cup Mozzarella cheese

Directions:

1. In a resealable plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, cornstarch, water and 2 tablespoons of the oil. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 30 minutes.

2.Heat the remaining 1 tablespoon of oil in a large nonstick skillet until shimmering. Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat and stir in the lime juice.

3.Transfer the chicken and vegetables to a large bowl and serve with the warmed tortillas, diced tomatoes,  lettuce, cheese, salsa, guacamole,  and lime wedges.

In addition add whole grain chips for a side

Cindy's Guacamole-

Ingredients:

1 cloveof garlic

1/8  tsp sea salt

1/2 of lime- fresh squeezed

1 avocado

Directions:

Mix together in bowl with fork, chunky is better

Serve and enjoy!

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