Tuesday, February 26, 2013

What's Cookin Good Lookin ?!?

Hey Guys!
Now that everyone has had a decent amount of time to organize, relax and get into a healthy routine, you might need a few ideas to change up your weekly meals!  Here are a few delicious, healthy & quick homemade meal ideas for the busy 20 Something working hard to stay fit!
  • Spicy Quinoa, Veggie & Bean Dish:  1 box of quinoa, 1 can of corn, 1 large can of crushed tomatos (low sodium), 1 small can of tomato sauce (low sodium) [Tuttorosso or Hunts], 1 can of kidney beans, 1 can of black beans, 1 bell pepper, 1/2 red onion, 6 garlic cloves, extra virgin olive oil, 1 Tbs Sriracha, 1 1/2 tsp each of : black pepper, cumin, chili powder, paprika, oregano, & crushed red pepper flakes. (Whole grain pita: optional) 
Cook quinoa & corn separately and set aside. Drizzle extra virgin olive oil in a large pot and turn heat on medium/high.  Add both cans of tomato sauce plus 1 cup of water and let heat.  Add in cooked quinoa & corn.  Rinse and drain beans and add to the mix.  Dice and sautee pepper, onion and garlic until tender and add to pot.  Add hot sauce and spices. Cover & let simmer on Medium/Low heat for 35-45 minutes.  (Add extra water if neccessary.)


  • Grilled Salmon over Romaine: 1 piece of fresh wild salmon. Fresh romaine, plum tomatos, black pepper, red pepper flakes, extra virgin olive oil, & lemon.
Rinse and dry salmon & place on a sheet of foil.  Drizzle lightly with extra virgin olive oil, juice of 1 lemon, crushed black pepper & red pepper flakes.  Fold the foil like a tent around the Salmon and place on heated grill (Medium/High Direct heat for approx. 12 minutes)  Switch to Indirect heat for final 3-5 minutes depending on fillet size.  Rinse lettuce and top with sliced plum tomatos.  Drizzle a little extra virgin olive oil, juice of half a lemon & crushed black pepper.  Place Salmon on top & Enjoy!


  • Chicken Rollatini with Spinach alla Parmigiana: 8 thin chicken breasts, 1/2 Cup whole wheat Italian breadcrumbs, 1/4 Cup of grated Parmesan cheese (divided), 6 Tablespoons of Egg Whites, 5 ounces of frozen or fresh spinach, 6 Tablespoons of part skim ricotta cheese, 6 Ounces of part skim mozzarella cheese, extra virgin olive oil non stick spray, 1 1/2 cups of your favorite low sodium marinara sauce (try and make it homemade!) & lastly ground black pepper to taste.
Wash & dry cutlets & season with pepper.  Preheat oven to 450 degrees & spray baking dish with non stick spray.  Combine breadcrumbs and half of the grated parmesan cheese in one bowl and 1/4 cup of egg whites in another.  Cook spinach on stove or microwave with some water until wilted then squeeze dry.  Combine spinach, 2 ounces of mozzarella, remaining grated parmesan, 2 tablespoons of egg whites and 6 tablespoons of ricotta cheese & mix together.  Dip chicken in egg whites, then breadcrumbs and lay in baking dish.  Scoop 2 tablespoons of spinach/cheese mixture and place in center of chicken cutlet.  Roll loosely keeping the seam side down.  Lightly spray top of chicken breast with nonstick spray and bake for 30 minutes at 400 degrees.  Remove from oven, top with already hot marinara sauce and remaining mozzarella cheese.  Bake for 5 minutes or until cheese is melted!  Enjoy!


  • Black Bean Burger, Fresh Homemade Guacamole & Kale ChipsChips: 2 Cups of Kale, extra virgin olive oil, sea salt, & black pepper.  Burgers (4):  1 can of black beans, 1/2 green bell pepper, 1/2 onion, 3 cloves of garlic, 1 egg, 1 Tablespoon of chili powder, 1 Tablespoon of cumin, 1 1/2 teaspoons of Sriracha &1/2 Cup whole wheat bread crumbs.  [Whole wheat/whole grain burger buns optional].  Guacamole: 1 avocado, 1/2 tomato, 1/2 lime, 2 cloves of garlic, 1 teaspoon of chili powder, 1 teaspoon of paprika, 1 teaspoon of cumin, 1/2 teaspoon of salt and 1/2 teaspoon of black pepper.
Rinse and dry kale and chop into small bite size pieces.  Place in plastic bag and drizzle lightly with extra virgin olive oil, a pinch of salt and pepper and shake!  Place on a baking sheet and bake at 375 for 10-12 minutes (until crispy).  Next, mash one avocado with diced tomato and finely chopped garlic and onion.  Add in chili powder, cumin, pepper, salt, paprika and lime juice.  Mash until all ingrediants are well combined.  Set aside.  Lastly, rinse & drain black beans.  Mash until thick.  Finely chop bell pepper, onion, & garlic in food processor or blender.  Combine Sriracha, egg, chili powder & cumin in a bowl and mix.  Stir egg/spice mixture into black beans & add bread crumbs.  Mash with hands and form 4-5 burger patties.  Lightly spray foil with nonstick spray and place burger on top.  Lay foil on grill and grill on each side for 8 minutes over high indirect heat.  Place on bun with a slice of tomato & top with a scoop of guacamole!  Grab some of your Kale chips & Enjoy!



These simple, delicious & healthy meals are great for dinner during the week & you'll have plenty of leftovers to enjoy for lunch at work!  Bon Appetit!
<3 Kat