Where the Heck Have You Been?

Well ladies and gentlemen school is out for the Christmas break!! I am sorry I could not keep up with this blog and do school work but class is over now so I can move forward with more great recipes and ideas for the kitchen. I will not be going back to class so we should not have anymore long recipe droughts. I am not going to post everyday but there is going to be some delicious stuff to come.

Merry Christmas and Happy New Year everyone!!
~Mar

BBQ Chicken Wraps with Sour Cream and Onion Sun Chips

Hey everybody I found sometime to start typing wooooo hoooooo! I will be posting a couple of recipes a week this semester so that i still have time to attend to my classes, hope you enjoy them!!

Preheat grill to 350 degrees.

Slice a quarter head of iceberg lettuce and 1 avocado. Chop 1/4 cup fresh parsley and a 1/4 cup fresh cilantro, place to the side.

Prepare Quinoa according to directions on package. Once the Quinoa has cooked for the 12 minutes add the cilantro, parsley, 1 tsp garlic salt and 1/2 tsp black pepper. Mix together and let stand for the required time.

Sprinkle the chicken with garlic salt, herb seasoning and black pepper and place on the grill. Cook for 10 minutes, 5 minutes a side. Once cooked slice chicken into small chunks.
Place a medium skillet on the stove and set to medium high, once warm, place wheat tortillas in pan ( 1 at a timed), and heat them up.

To prepare the wraps take 1/4 cup of quinoa and add to tortilla, add 3oz chicken, couple slices of avocado, a small amount of lettuce, and 1 tbsp of BBQ sauce. Roll the wrap and slice into 1/4" slices and serve.

Portions:

Male: 2 wraps with 1 cup sun chips

Female: 1 wrap and 1/2 cup chips

Man O Man I sure am glad I found this Quinoa it has so many uses.

Back to school

Hey guys this is Mar. I am a little busy with the new semester starting so no new recipes until next Monday. I need a couple of days to get my schedule down.

If any of you have a favorite recipe to share now is the time.

Peace out bitches!

~Mario

Mar's Baked Chicken Basil Bites with Quinoa Taboule

For the Taboule I followed the directions on my package of Quinoa.

Take 2 cups of cooked Quinoa (follow directions on package) place in large mixing bowl, add 1 cup chopped parsley, 1/2 cup chopped green onion, 1 tsp dried mint, 1 minced garlic clove, 1 tbsp fresh minced basil, 1/2 cup fresh lemon juice, 1/4 cup olive oil, 1/4 tsp salt, and 1/8 tsp white pepper. Mix together and refrigerate for 1 hour.

Rinse 1 cup fresh basil and chop, mince 3 serrano peppers and place to the side. Cut 3 mozzarella sticks into quarters, place to the side.

Take 2 large chicken breasts, pound with meat tenderizer, cut in half widthwise, and then slice lengthwise ( about 1 1/2" wide). Sprinkle both sides with pepper and salt and place strips to the side.

Preheat oven to 350 degrees.

Place chicken slices, 1 at time, on a cookie sheet, add a 1/4 slice of mozzarella, a couple pieces of basil, and a light sprinkle of minced serrano. Roll the chicken end to end and tie with cooking string. Once all bites have been rolled place in oven and cook 20 minutes.

While the bites are cooking mince one cup dried cranberries.

Once the bites are cooked brown with broiler then remove from oven and serve.

Portions:

Male: 6 oz of chicken bites, sprinkled with minced cranberries and 1 cup Quinoa Taboule.

Female: 3 oz of chicken bites, sprinkled with minced cranberries and 1/2 cup Quinoa Taboule.

It's Friday nite and Lit Tonite has got it rite!
~Mario

Marie’s Oat Bars

A breakfast surprise!

Preheat oven to 350 degrees.

In a large mixing bowl combine 2 tbsp smart balance, 1 cup brown sugar, and 2 tsp vanilla. Mix with electric mixer for 1 minute. Add the equivalent of 2 eggs using pure egg whites; mix with electric mixer until thoroughly mixed.

Add 2 cups instant oats, 1 ½ cups wheat flower, 1 tsp baking powder, 1 tsp cinnamon, and 1 tsp pumpkin spice, mix with electric mixer until combined.

Mash 2 bananas and add to dough, add 1 cup blue berries (frozen will work just fine), and 1 cup raspberries (frozen will work here also), combine with electric mixer thoroughly. Any of your favorite fruits can replace blueberries and raspberries. Try some of these combos, bananas & chocolate chips, strawberries, bananas, & walnuts. You get the idea be creative.

Coat large rectangular pan with Pam, add dough to pan and spread out evenly. Place in oven and cook for 30 minutes.

Once cooked let cool and then slice into bars. Place into a zip lock bag and put in fridge (these bars taste the best after being cooled completely in fridge over night).

Oat bars are great for dessert or with coffee in the morning!
Enjoy!
~Mario

Marie’s Crunchy Green Chile Chicken Stew

Rinse and chop 3 red potatoes and 1 white onion. Mince 4 garlic cloves, dice 2 tomatoes, and peel and chop 3 cups of fresh green chile (canned green chile can be used ). Keep the veggies separated.

Take 2 chicken breasts and chop into chunks set to the side.

Set oven temp to 350 and preheat.

Take large stock pot and add 2 tbsp of olive oil turn heat to medium high, once hot add the chicken and brown slightly (you only need to cook the outside of chicken ). Once browned remove chicken and add 1 tbsp of smart balance to the pot, melt the butter and then add the garlic and the onion cook until they are transparent. While the garlic and the onions are cooking scrape the bottom of releasing all the browned pieces from the pot.

Once translucent add the browned chicken and 2 cans of fat free chicken broth set temp to medium. Add potatoes, green chile, 1 tsp of fresh ground pepper corn, and 1 tsp cumin, cook for 30 minutes stirring occasionally, if the stew is too watery you can add instant potato flakes to thicken (be careful to not overdo it no one wants to eat paste!). Once done add salt to taste.

While the stew is cooking take 5 yellow corn tortillas and slice into strips, place on a cookie sheet and spray with Pam. Place in oven and cook until crunchy about 7-10 minutes. Once cooked remove from oven and set to the side.

Portions:

Male: 2 ½ cups stew with a handful of tortilla strips and ¼ cup of shredded low fat cheese.

Female: 1 ½ cups stew with a handful of tortilla strips and 1/8 cup of shredded low fat cheese.

Stew is the best put your New Mexico Green Chile to the test! Stay tuned for another of Marie's creations tomorrow.
~Mario

Pineapple Grilled Chicken Topped with Habanero Pineapple Sauce

Place the chicken in a Tupperware container, add 1 can of sliced pineapple and 1/2 tsp crushed black peppercorn . Mix together and place in fridge.

Fire up the grill and bring temp up to 350 degrees.

In a small sauce pan add the juice of 1 can of sliced pineapples and half the sliced pineapples, mince 1/2 of a habanero and add to the sauce. Set on medium low and simmer until sauce becomes thicker ( the consistency of syrup).

Now steam cauliflower for 10 minutes, remove from steamer, and place into mixing bowl. Add 1 tbsp Smart Balance and mix at high speed until the cauliflower is creamy. The texture is not quite like mashed potatoes but it is close. Add salt and pepper to taste, cover and set in microwave to keep warm.

Once sauce begins to thicken place the chicken on the grill and cook 5-7 minutes preside or until pink is all gone from the middle of the chicken. As the chicken gets close to being cooked add the slices of pineapple to the grill.

Portions:

Male: 6oz grilled chicken topped with 2-3 slices of grilled pineapple, 2 tbsp of sauce and 1 cup of cauliflower (mashed potato style).

Female: 3oz grilled chicken topped with 1-2 slices of grilled pineapple, 1 tbsp of sauce and 1/2 cup of cauliflower (mashed potato style).

FIRE!!!! Look out this stuff is blazin!!
~Mario

Dijon Grilled Pork Chops with Whole Quinoa and Garden Salad

Dijon Grilled Pork Chops with Whole Quinoa and Garden Salad

 To marinate pork chops, take two lean pork chops add ¼ fresh chopped parsley, ½ cup coarse ground Dijon mustard and the juice of one small lime. Mix together making sure both sides of the chops are covered. Place in fridge.

Preheat grill to 350 degrees.

Rinse a head of Romaine lettuce chop 2 and ½ cup, slice ½ cucumber into rounds leaving the peel on, wedge 1 tomato, dice ½ yellow bell pepper, chop 3 stalks green onion and mince 3 cloves of garlic. Put to the side.

Prepare Quinoa according to package directions. This will take 15-20 minutes so begin placing chops on the grill.

Once grill is hot spray grill with Pam and place pork chops on grill. Cook 5-10 minutes on each side depending on the thickness (make sure to check them often you do not want them to dry out). While the chops are grilling take out a medium sized skillet add 1 tbsp olive oil and set temp to med-high. Once hot add garlic and sauté until brown and slightly crispy (be careful it cooks fast). Once the Quinoa is fully cooked add the garlic and salt and pepper to taste.

Portions:

Male: 5oz of pork, 1 cup of Quinoa, and for salad 1-½ cups of lettuce, ½ sliced cucumber, ½ diced bell pepper and ½ chopped green onions. 2 tbsp of your favorite low-fat dressing.

Female: 3oz of pork, ½ cup of Quinoa, and for salad 1 cups of lettuce, ½ sliced cucumber, ½ diced bell pepper and ½ chopped green onions. 1 tbsp of your favorite low-fat dressing.

Man my grandma used to make this...just kidding but it is gooooood!

~Mario 

 

Little Arizonitee's Silver King Salmon Topped with Mango Kiwi Pico with Grilled Squash

Hey, hey, hey cook out every day!! Man the best thing about cookin out is that I always feel like it is vacation and that is how life should be.

This recipe is courtesy of one of my best friends, hope you enjoy it.

Preheat grill to 350.

Rinse and peel 1 mango and 2 kiwi. Rinse 1/4 cup cilantro and 1 jalapeño. Dice the mango and the kiwi place in mixing bowl add 1/4 cup chopped cilantro, 1/2 white onion diced, 1 chopped jalapeno, 1 minced garlic clove, the juice of 1 whole lime, and 1/2 of an orange. Mix together and place in fridge.

Rinse 2 squash slice in half.

Take salmon sprinkle with salt and pepper.

Once grill is warm spray with Pam and place the squash on the grill 3-5 minutes per side. Once you flip the squash place the salmon on grill. Cook salmon 3-5 minutes then flip the salmon top with a light amount of smart balance and sprinkle with garlic powder, flip over again to slightly brown the garlic powder (make sure and put butter and garlic on both sides).

Portions:

Male: 5oz grilled salmon topped with 1/2 cup Pico and 1 grilled squash.

Female: 3oz grilled salmon topped with 1/4 cup Pico and 1 grilled squash.

Man my boy Little Arizonitee has got it figured out! Thanks brother!
~Mario

Zesty Sautéed Lemon Salmon on a Bed of Wild Rice with Jalapeno Zucchini

Rinse 4 medium zucchini, quarter them, then slice into wedges, take 1/4 cup fresh parsley rinse and chop finely, mince 3 garlic cloves, and dice 1 jalapeno. Collect the zest of 1 lemon, set all ingredients to side.

To prepare wild rice follow directions on box.

Chop salmon into chucks and sprinkle with fresh parsley and lemon zest.

Take out 2 medium skillets and add 1 tbsp of olive oil to each, set temp to medium high. Once warm add the jalapeños to one skillet and fresh garlic to the other. Cook each 2 minutes. Add zucchini to jalapeños turn heat to medium and let cook 7-10 minutes until the zucchini is moist but still crisp. Add salmon to garlic and cook 7 minutes or until salmon cooked (the salmon should have a crisp browned edge). Once the foods are cooked remove from heat.

Portions:

Male: 1 cup rice topped with 5oz of salmon and 1 and a 1/2 cup of zucchini.

Female: 1/2 cup rice topped with 3oz of salmon and 1 cup of zucchini.

MMMMMM get some!!!!
~Mario

Sunflower's French Dip Sliders with a Garden Salad

Wash 1/2 head of romaine lettuce, 2 tomatoes, 1 cucumber, 2 stalks green onion, 1 bell pepper, and 1 carrot. Chop romaine lettuce, wedge the 2 tomatoes, slice the cucumber (with the peel on), slice the bell pepper, and chop the green onion and the carrot. Place all veggies to the side.
Place a small pan on the stove and fill it with 1 can of fat free beef broth, set the stove on medium high.

Set broiler on high.

Take 3 wheat dinner rolls and slice in half, toast the dinner rolls in the broiler, this will only take a few seconds watch them carefully.

Once the rolls are toasted and the broth is warm take 8oz of sliced roast beef(I get mine from the grocery store deli) and drop in the broth for a couple of seconds. Remove from the broth and place 2.5 oz of beef on 2 rolls and 3oz on the 3rd roll. Top with fresh bell peppers and slice of Swiss cheese, place in the oven and broil until the cheese is melted. Once melted remove and add top to the roll.

Portions:

Male: 2 sliders with the 2.5 ounces of beef and a salad with 2 cups romaine lettuce, 1 wedged tomato,4-5 slices of cucumber, top with 1/2 the green onion and carrot. Add 2 tbsp of your favorite low fat dressing. In addition add a small dish of Au Jus (the beef broth) on the side for dipping the sliders.

Female: 1 slider with the 3 ounces of beef and a salad with 1 cup romaine lettuce, 1 wedged tomato,4-5 slices of cucumber, top with 1/2 the green onion and carrot. Add 1 tbsp of your favorite low fat dressing. In addition add a small dish of Au Jus (the beef broth) on the side for dipping the sliders.

Man lets hear it for Sunflower, hoorah, hoorah!! That's right, just like that. Enjoy!
~Mario

Lean Turkey Taco Salad Bowls with Smokin Salsa

Preheat oven to 350 degrees.

Pull out food processor or blender.

Wash half a head of romaine lettuce, 1/4 head of red leaf lettuce, 2 vine ripened tomatoes, and 3 stalks of green onion. Chop the romaine and the red leaf lettuce, place in a mixing bowl. Dice the tomatoes and chop the green onion, add to the lettuce. Sprinkle with black pepper and mix together, place in fridge.

Take 2 wheat tortillas, spray one side with Pam, place them into individual bowls and add a weight of some sort to the middle (I used and coffee cup), this will create the bowl for the salad. Place into the oven and cook for 10 -15 minutes. Once edges are brown remove from bowl and place tortilla on the rack and cook for 3-5 minutes (check regularly so that the tortilla does not burn). Once done place on plate.

Fill a medium size pan half way with water and place on stove set temperature to high.
Once the water begins to boil add 4 jalapenos with the stems removed. Boil until jalapeno's color has changed to a dull green.

Place a large skillet on stove set temp to medium high. Once hot add package of lean ground turkey and cook until the meat is brown 7-10 minutes. Add 1 tsp garlic salt and pepper and salt to taste.

Once jalapenos are done add to blender , add 1 large can whole peeled tomatoes, and 3 garlic cloves. Blend by using the ice crush button. Once blended add salt to taste (the salsa will be slightly warm which is exactly want we want).

Portions:

Male: 1 tortilla bowl with 2 cups lettuce mixture, 5oz turkey meat, 1/4 cup low fat shredded cheese, and 2-3 tbsp salsa (depending on how hot the salsa came out).

Female: :1 tortilla bowl with 1 cup lettuce mixture, 2oz turkey meat, 1 tbsp low fat shredded cheese, and 2-3 tbsp salsa (depending on how hot the salsa came out).

If desired some low fat ranch can be added, 2 tbsp for male and 1 tbsp for female.

Hey all, sorry I was out on a Monday but trust me I had no din din last night. Hope the taco salad hits the spot, I know it did for me!
~Mario

Teena's Black Bean Burgers with a Tomato-Cucumber Salad

Well folks one of my followers, Little Ebonite, has outdone himself with this Black Bean Burger recipe so, enjoy this awesome creation!

Rinse 2 medium sized vine ripened tomatoes and 1 cucumber. Chop the tomatoes and the cucumbers and put them in a mixing bowl. Add 1 small sliced red onion (peel the onion, cut it in half and then slice width wise), 1/2 cup chopped fresh basil, and 1/4 cup balsamic vinaigrette. Mix well, add salt and pepper to taste. Place in fridge.

Take out the trusty blender or food processor and add 1 can black beans (drained and rinsed), 2 tbsp of olive oil mayo, 1/2 cup of bread crumbs, 1 tbsp cumin, 1/2 tsp dried oregano, and 1/2 tsp cayenne. Blend until there is a coarse texture to the mixture. Pour beans into a mixing bowl and add 1 more can of black beans and 1/4 cup chopped cilantro, stir well and then create 4-6 patties.

Place a large skillet on the stove and add 2 tbsp olive oil and set to medium high. Once hot add the patties and cook 6 minutes, 3 minutes a side (the patties should be crisp and slightly brown on the outside.

Serve on a toasted wheat bread with sliced avocado, alfa sprouts, and olive oil mayo (the patty can also be enjoyed breadless).

Portions:

Male: 1 and a 1/2 burgers with 2 cups tomato-cucumber salad

Female: 1 burger with 1 cup tomato-cucumber salad

Hope everyone enjoys this recipe, if anyone would like to share a recipe email me at bwmoonlightsurf@yahoo.com.
~Mario

Shrimp and Scallop Wheat Pasta

Rinse 3 cups of broccoli crowns and mince 4 cloves of garlic, set to the side.

Prep steamer for the broccoli.

Take out a medium pan and fill half way with water, set temp to high and bring to a boil. Once boiling add 1 handful of wheat pasta (enough for 2 cups of cooked pasta). Cook for ten minutes. Once the pasta is cooked remove from water and set to the side.

Rinse 1 lb of peeled shrimp and 1/2 lb of small scallops.

Place a large skillet or wok on the stove and add 2 tbsp of olive oil set heat to medium high. Begin steaming the broccoli for five minutes. Once steamed remove from heat and set to the side.
Once the skillet is hot add the minced garlic and cook for 2 minutes, add the scallops cook for 2 minutes, and then add the shrimp and cook for 3-5 minutes. Once the shrimp begin to curl and turn pink remove from heat. Add salt to taste.

The male and female portion will be made individually in a large mixing bowl.

Portions:

Male: In large mixing bowl add 1 cup pasta, 1 and 1/2 cups broccoli, 5oz of shrimp and scallops, and 1/2 tbsp of olive oil. Toss to combine all ingredients once combined it is ready to serve.

Female: In large mixing bowl add 1/2 cup pasta, 1 and 1/2 cups broccoli, 3oz of shrimp and scallops, and 1 tsp of olive oil. Toss to combine all ingredients once combined it is ready to serve.
Serve with a garlic wheat toast, 1 slice for female and 2 slices for male.

AHHHH Very good, very good eats, enjoy!
~Mario

Smoked Salmon Bagels with a Tomato Basil Salad

You will need to buy some precooked smoked salmon for this recipe.

Wash 2 cups cherry tomatoes and slice in half, add to a large mixing bowl. Add 4 chopped green onion stalks, 1/2 cup chopped fresh basil, 1/4 cup crumbled feta cheese, 1/4 cup apple cider vinegar, and 1 tbsp olive oil. Mix with spoon and add salt and pepper to taste. Place to the side.

Peel and remove seed from one large ripe avocado. Slice avocado and set to side.

Take 3 wheat bagels and slice in half. Spread 1/2 tbsp of low fat cream cheese on each side and sprinkle with dill. Add 3oz of smoked salmon to each bagel, top with sliced avocado. Place the other half of bagel on top and cut in half. The sandwich is ready to serve.

Portions:

Male: 2 salmon bagels and 1 and a 1/2 cups of salad

Female: 1 salmon bagel and 1 cup salad

Isn't it amazing how many different ways we can enjoy salmon!
~Mario

Indian Chicken Pitas on Homemade Pita Bread

Hi everybody, today I'm going to use a recipe that my sister sent me from the Biggest Loser Cookbook, she said "that these pitas were the bomb". I modified a few things from the recipe that I thought would better including making my own pita bread.

In a large mixing bowl add 2 cups wheat flour, 1 tbsp baking powder, 1 tbsp olive oil, 1 tsp salt, and 1 cup warm water. Mix with one of your hands keeping the other one free to add more flour. Continue mixing and adding flour until the dough become unsticky. Make into a flattened round ball and cover, let rise for 15 minutes. If you wish to skip this step you can simply buy some store brand pitas.

Place a large skillet on stove turn stove to medium.

Once dough has risen pull pieces of the dough off and create balls the size of golf balls. Roll into pita sized shape. Place on the skillet and cook 1-2 minutes on each side. As the pitas cook place a kitchen dish towel on the counter and place cooked pitas in towel to keep warm

Fire up the grill and bring the temp up to 350 degrees.

Wash, peel and chop 1 whole cucumber, take 1 small purple onion and dice. Wash and chop 5-6 Romaine leaves. Set to the side.

Sprinkle the chicken breast with pepper and salt and place on the grill for 15 minutes rotating them once. Once cooked chop into chucks.

While chicken is cooking add 1 and 1/2 tbsp of olive oil mayo, 1 tsp fresh lime juice, and 1/2 tsp powdered curry to a mixing bowl and whisk. Set to the side.

Add chopped chicken, cucumber, and 1/2 diced onion to above mixture.

To serve take pitas and slice a small portion off top (this is to make the top flat). Take a knife and slice down one side to create a pocket, fill and serve.

Portions:

Male: 3 pitas with 3oz of chicken mixture. Add some chopped romaine and it ready.

Female: 2 pitas with 2oz of chicken mixture. Add some chopped romaine and it ready.

Hey, hey, hey grandfather say it can't rain everyday!!!
So smile and enjoy tonite!
~Mario

Pan Seared Ahi Tuna Served with Rice Pilaf and Fresh Steamed Green Beans

Take 2 fresh jalapenos and 1 cup low sodium soy salt and blend to create a dipping sauce for the tuna (depending on the jalapenos this will be spicy). Place in fridge.

Wash and chop off ends of green beans. Place to the side. Prep steamer for later use.

Follow directions on box of rice pilaf (I use the Uncle Ben 5 minute recipe).

Mince 2 cloves garlic and slice 3 stalks of green onion. Place to the side.

Place a large skillet on stove, add 2 tbsp sesame oil and set heat to medium high. Begin steaming the green beans for 7 minutes. Once cooked sprinkle lightly with sea salt.

Once the skillet is warm sauté the minced garlic and the green onion for 2 minutes. Sear the tuna on both sides for 2 minutes each (this will leave the tuna rare on the inside, so if you want it cooked further, continue cooking). Once cooked to desired temp slice into 1/4" slices and serve.

Portions:

Male: 5 oz of sliced tuna with 1 cup rice pilaf and 1 and 1/2 cup green beans. Serve with a small dish of jalapeno soy sauce.

Female: 3 oz of sliced tuna with 1/2 cup rice pilaf and 1 cup green beans. Serve with a small dish of jalapeno soy sauce.

If you can not find the tuna fresh, Costco has a good quality frozen Ahi.
~Mario

Lean Beef Pesto Sliders Topped with Mozzarella and Fresh Serrano's

Let's start with the basil pesto sauce, take 2 cups fresh basil and add to a food processor or the silver bullet, add 1/2 cup parmesan ( fresh parmesan works the best), 1/4 cup olive oil, 1/4 cup pine nuts or walnuts, 2 garlic cloves ( If you put the cloves in the microwave for about 20 seconds it makes them easier to peel, careful they will be hot), pulse the ingredients, let settle at the bottom pulse again make sure that the pesto is well blended. Stir in 1/2 tsp salt and pepper. Put to side.

Preheat grill to 350 degrees.

Wash and slice 3 fresh Serrano's. Take a ball of mozzarella and chop in half and then slice into moon shapes a 1/4" thick.

Take package of ground beef and place in a mixing bowl, add 1tbsp Worcestershire, 1/2 tsp salt, 1/2 tsp garlic salt. Mix together and make patties (I make mine the size of a soup can bottom for sliders). Place on grill and cook 10 minutes (be sure to rotate 5 minutes on each side) once cooked add fresh Serrano's and top with mozzarella once melted remove from grill.

Take a mini loaf of French bread and slice into slider sized pieces, cut in half, spray with olive oil Pam and toast on the grill. Once toasted remove. Add 1/2 tsp of pesto to both slices of bread and add the patty. Slice some vine ripened tomatoes and add to the burger with a small piece of Romaine lettuce.

Portions:

Male:2 sliders with 2 cups sun chips.

Female:1 slider and 1 cup sun chips.

Beware of the fresh serrano's they can be deadly fun and wilt in the sun, thats it. Enjoy con un cerveza y limon!!!!
~Mario

Marie’s Basil and Tomato Mozzarella Pizza

Begin by making the dough for the pizza crust. I will be using my recipe from the calzones. The dough must rise for 1 hour so plan ahead, it can also be made the day before if desired.Take 1 packet of dry yeast and measure out 1 tbsp; add it to 1/2 cup warm water (about 105 degrees). Mix it up and let it sit 5 minutes.In a large mixing bowl add 1/2 a cup of cold water, 1 tbsp olive oil, 1/2 tsp brown sugar, and mix with a whisk. Add 3 cups wheat flour and the yeast water mix then combine with your hand (pick one hand because it will stick to your hand for a while). Continue mixing adding approximately 1/2 cup more flour (if the dough continues to be sticky continue to add flour). Rub hands together and remove dough from hands, create a flat ball with the dough and cover and let sit 1 hour.

Preheat oven to 450 degrees.

Wash and chop 1 cup of basil, 1 medium vine ripened tomato, and slice a ball of mozzarella into ¼” slices.

When the dough has risen for an hour pull in half and roll out. Roll into the size of a round pizza pan (if you are only feeding 2 people save the other half of dough for a later time by freezing it in a zip lock bag).

Cover pizza with your favorite pizza sauce leaving an inch around the edge. Add 1 cup low fat mozzarella, sprinkle with ½ cup basil. Add the sliced tomato and ½ the ball of mozzarella, sprinkle the ½ cup of basil and slide the pizza to the oven.

Place the pizza in the oven and cook for 10-15 minutes.

Portions:

Male: 3-4 slices

Female: 1-2 slices

Man this is a Friday night treat! Enjoy!
~Mario

Killer E.E.’S Drunken Chicken with Steamed Asparagus

This chicken won’t get you drunk but it will be moist and full of flavor, so no worries!

Take the middle rack out of the grill and preheat the grill to 350 degrees.

Take a whole chicken and remove the package and the giblets (you will need it to be thawed). Rinse the chicken and place on cutting board, sprinkle with salt and black pepper (make sure to sprinkle the interior as well).

Wash a total of 15 stalks of asparagus and chop 1” off the ends. Prep the steamer for the asparagus.

Once the grill is up to temp, take the chicken and a beer can out to the grill (Any type of beer will work the darker the beer the more beer flavor it will produce). I prefer Budweiser. Open the beer can and stick the open side of the beer into the chicken (keep the chicken upright so that the beer does not spill. Stand the chicken on the grill neck side up (there are drunken chicken stands at the grocery store that makes this a little easier). Place the lid back on the grill and turn the heat to medium. Cook for 1-2 hours. After the first hour check the chicken temp with a thermometer (when the chicken starts to sway it is drunk, just kidding, the chicken needs to reach 170 degrees to be cooked). Make sure to put the thermometer in the thickest part of the chicken (If you notice the chicken burning turn the temp down on the grill).

Once the chicken is cooked remove from heat and remove the beer can (be careful there will be beer left in the can so do not burn yourself). I use a cooking glove on both hands one to hold the chicken and one to remove the can. Set on a cutting board and steam the asparagus for five minutes.

I serve my drunken chicken with wheat rolls and Smart Balance.

Portions:

Male: 4oz of chicken with the skin removed, 8-9 stalks of asparagus, and 2 wheat rolls with Smart Balance in the middle.

Female: 2oz of chicken with the skin removed 5-6 stalks of asparagus, and 1 wheat roll with Smart Balance in the middle.

Take into consideration that the bone has weight, so go a couple ounces over the portion size to make up the difference.

Even a chicken deserves a beer, cheers!!
~Mario

Lemon Basil Salmon with Thai Eggplant Pasta

Hey guys what up in the hizzie? I had a co-worker of Kristy's give me some fresh vegetables today so we are gonna use um!!!

Preheat grill to 350 degrees.

Prep a pan with water for boiling pasta. Set temp to medium high.

Create a rub for the salmon by chopping 1 cup lemon basil and adding it to 1 tbsp olive oil. Rub the salmon all over with the mixture and place in fridge.

I searched online and found a recipe to use my fresh eggplant and my Thai basil, I just added a small twist which was the addition of wheat pasta.

Take 2 cloves garlic and mince, chop 1 large eggplant and 1/3 cup fresh lemon basil and put to the side.

Once the water is boiling add a hand full of wheat pasta and turn down to medium heat, boil 10 minutes (make sure there is going to be about 2 cups of cooked pasta). Once cooked remove from water and place to the side.

Place salmon on grill cook for 10 minutes depending on how thick the salmon is. Once the salmon is started begin the eggplant.

In a large skillet add 2 tbsp olive oil and set to medium high. Once hot add the minced garlic and cook for 2 minutes then add eggplant, 1/2 tsp crushed red peppers, and 2 tbsp low-salt soy sauce cook for 3-5 minutes then add the Thai basil and 2 cups cooked pasta, cook 1 more minute mixing thoroughly.

Portion:

Male: 5oz salmon and 1 cup eggplant pasta.

Female: 3oz salmon and 1/2 cup eggplant pasta.

Hooray for fresh home grown veggies, thank you Joan!
~Mario

Lone Watie's Low Fat BBQ Chicken Quesadilla with Fresh Grilled Corn Medallions

Preheat grill to 350 degrees.

Sprinkle chicken breast with pepper and salt. Put in fridge.

Wash and shuck 2 ears of corn. Slice the corn into 1/2" medallions and spray with olive oil Pam. Sprinkle with salt and paprika. Place on grill and cook for 15 minutes rotating from side to side (make sure and leave enough room for the chicken).

Put chicken on grill and cook for 10 minutes making sure that all the pink is cooked out.

Pull the chicken and allow it to cool slightly.

Place a large skillet on the stove and turn to medium high. Chop the chicken into chunks.

Measure out 2 portions of 4oz and 2oz. Place to the side. Take 3 whole wheat tortillas and spread approximately 1/2 tsp Smart Balance on the outer side of each. Place the 1 tortilla butter side down and add 1/2 tbsp BBQ sauce, 4 oz portion of chicken, and 1/2 cup low fat cheese. Cover with another tortilla and cook 5 minutes or until cheese is melted (rotate from one side to the other while cooking).

Once cooked slice into pizza slices with the pizza roller.

For the last tortilla, place it butter side down and add 1 tsp BBQ sauce, 2oz portion of chicken, and 1/4 cup low fat cheese, fold it in half and cook both sides.

Portions:

Male: 1 Whole quesadilla with an ears worth of corn medallions.

Female: 1/2 quesadilla with 1/2 an ears worth of medallions.

Some fresh sliced jalapenos can make this quesadilla catch fire and ignite your taste buds enjoy with caution!
~Mario

Grilled Salmon on a bed of Brown Rice with Steamed Broccoli and Cauliflower

Hey everyone I hope you had a great weekend and found plenty of healthy food. Here is some more healthy food, Delicious!

Wash 2 cups broccoli and 2 cups cauliflower. Set to the side. Prep steamer for the veggies.

Turn the grill to high and preheat to 350 degrees.

Take 1 cup brown rice and put in a microwave safe dish add 2 cups water and place in the microwave. Cook for 13 minutes (remember to check the rice as it cooks).

Sprinkle the salmon with garlic salt, crushed red pepper, white pepper, and organic no-salt seasoning. Place on grill and cook for 10 minutes (5 minutes a side).

The last 5 minutes of cooking the salmon steam the veggies for 5 minutes.

Portion:

Male: 5oz salmon on a bed of 1 cup of rice and 2 cups of steamed veggies ( add 1 tbsp of low salt soy sauce to the bed of rice before you place the salmon on it).

Female: 3oz salmon on a bed of 1/2 cup of rice and 1 cup of steamed veggies ( add 1/2 tbsp of low salt soy sauce to the bed of rice before you place the salmon on it).

Stay turned for lean beef sliders this week.
~Mario

No Soup For You!!

Hey guys I will be out of town tonight and the rest of the weekend so no new recipies until Monday. Have A great weekend everyone!
~Mario

Jalapeno Turkey Burger (Protein Style) with Veggie Sticks

MMMM MMM protein style, dig it!!!

Wash 4 large leaves from a head of romaine lettuce, 1 tomato and 1 jalapeno. Slice the tomato and dice the jalapeno. Put to the side. Wash 4 stalks of celery, 4 stalks of carrots, 1 large cucumber, and 2 tomatoes. Chop the celery and carrots into 2" pieces and peel the cucumber and chop into quarters length wise then chop into 2" pieces. Put to the side.

Preheat grill to 350.

Take a package of lean ground turkey meat and place in a mixing bowl add diced jalapenos, 1/2 tsp salt, 1/2 tsp pepper, and 1 tbsp Worcestershire. Mix ingredients with hands and prepare patties (I make 2-3 the size of my palm and 2-3 the size of Kristy’s palm depending on the size of package of meat).

Place the patties on the grill and cook for 10 minutes making sure that all the pink is cooked out. Before pulling the patties off the grill add a slice of pepper jack cheese to each patty and melt.

Take the romaine lettuce and cover sparingly with favorite condiments, add patty and slices of tomato. Fold the lettuce in half and then wrap around to the underside of the patty. Wa-La protein style turkey burger!

Portions:

Male: 5 oz turkey burger (before adding toppings) and 2 whole stalks worth of celery and carrots, half the cucumber and 1 tomato. Add 2 tbsp low fat ranch in to a small dish for dipping.

Female: 2 oz turkey burger (before adding toppings) and 2 whole stalks worth of celery and carrots, half the cucumber and 1 tomato. Add 2 tbsp low fat ranch in to a small dish for dipping.

This is a great meal for cutting a few extra carbo's while still satisfing your appatite!
~Mario

Sautéed Chicken and Veggies on a Bed of Wheat Pasta

Place a medium size pot on the stove and fill half way with water. Take out a large skillet or wok and add 1 tbsp olive oil.

Wash 2 cups broccoli, 2 cups whole mushrooms, and 1 large bell pepper. Take one small yellow onion and slice length wise (make the slice about a 1/4" thick), do the same with the bell pepper. Put veggies to the side.

Take 2 chicken breasts and slice width-wise cutting about 1/4" thick pieces.

Turn the heat to medium high on the pot of water.

Once the water starts to boil turn the other skillet to medium high and add wheat pasta to the boiling water (I use a handful for 2 people), pasta takes about 10 minutes to cook. While the pasta is cooking add the chicken to the hot skillet and cook for 5 minutes. Add the veggies and turn heat to medium cook about 2 minutes. Add 1/2 cup white wine or chicken broth ( I think the white wine adds more flavor) and cook until the veggies are softened but still a bit crisp 5-10 minutes, add 1/2 tsp white pepper and salt to taste (I like my food spicy so I also add 1 tbsp crushed red pepper ).

Once the pasta is cooked remove from heat and drain the water. Once the chicken and veggies are cooked remove from heat.

Portions:

Male: 1 cup pasta and 2 cups chicken and veggies.

Female: 1/2 cup pasta and 1 cup chicken and veggies.

A glass of white wine would go great with this meal, enjoy!
~Mario

Pistachio Crusted Salmon Medallions with Garlic Mashed Potatoes and Lemon-Pepper Broccoli

I know that a lot of the recipes have salmon but I like salmon it is good for you!

Chop ½ cup pistachios and put to the side, take ¼ cup pistachios and mash to create some powder residue, combine the pistachios. Take the pistachios and spread them across a large plate. Set to the side.

Take salmon slice into medallions and rub with olive oil. Place the rubbed medallions onto the pistachios to create a crust, do the same to the other side. Put the crusted salmon on a separate plate and place in the fridge.

Place a medium sized pan on stove, fill half way with water and bring to a boil.

Take 3 medium sized russet potatoes, chop into quarters and place in boiling water. Let boil 15 minutes (if you can mash the potatoes with a fork they are ready). Once softened remove from water and place the potatoes in a mixing bowl, add 4-5 garlic cloves (I use a garlic press, it works the best), ½ tsp pepper, ½ tsp salt and 1 tbsp Smart Balance. Whip the potatoes with an electric mixer. Place in serving dish and cover to keep warm.

Prep the steamer for the broccoli.

Wash 3 cups broccoli and chop crowns off the stock. Put to the side.

Take out a large skillet and add 1 tbsp olive oil, place on the stove and set to medium high. Once the oil is hot add the medallions one at a time, be careful to not over fill the skillet (this will make turning them easier). Cook about five minutes a side. As the last couple of medallions are cooking, steam the broccoli five minutes.

Portions:

Male: 5 oz salmon, ½ cup of mashed potatoes, and 2 cups broccoli.

Female: 3 oz salmon, ¼ cup of mashed potatoes, and 1 cup broccoli.

You know that Lite Tonite has got it right!
~Mario

Crisp Salad with Grilled Steak

Preheat grill to 350 degrees.

Fill a pot with water, place on the stove and bring to a boil. Once the water begins to boil add 4 large eggs and boil for 10 minutes.

While the eggs are boiling wash a head of romaine lettuce and chop into chunks, 2 large vine ripened tomatoes and slice into wedges, 1 cucumber slice it into circles and 3 carrots slice into circles.

Once eggs are done run them under cold water for 5 minutes (this will make them easier to peel). Peel the eggs and slice in half.

Take your lean steak (I like to use a fillet because it is nice and tender) season with crushed red peppers, garlic salt and pepper. Dribble some worcestershire sauce on the steak and rub (I use the Lea & Perrins brand). Place the steak on the grill and cook for 10 minutes, rotate every 2 minutes (this is for a medium rare steak of 2” thick, if you prefer it more done cook it longer).

Portions:

Male: 3 cups romaine lettuce with slices of 1 tomato, ½ the cucumber, 2 carrots, 2 halves of egg and sprinkle with 1 tbsp of blue cheese. Place 4oz of diced cooked steak on top and 2 tbsp of your favorite dressing.

Female: 1 and 1/2 cups romaine lettuce with slices of 1 tomato, ½ the cucumber, 1 carrot, 2 halves of egg and sprinkle with 1/2 tbsp of blue cheese. Place 2oz of diced cooked steak on top and 1 tbsp of your favorite dressing.

If steak is not your thing replace the steak with chicken or fish!

Lite but totally satisfying!

~Mario

Handmade Whole Wheat Calzone with Pan Seared Chicken Breast and Veggies

The dough must rise for 1 hour so plan ahead, it can also be made the day before if desired.

Take I packet dry yeast and measure out 1 tbsp, add it to 1/2 cup warm water (about 105 degrees). Mix it up and let it sit 5 minutes.

In a large mixing bowl add 1/2 a cup of cold water, 1 tbsp olive oil, 1/2 tsp brown sugar, and mix with a whisk. Add 3 cups wheat flour and the yeast add water mix together with your hand (pick one hand because it will be stick to your hand for a while). Continue mixing adding approxamentally 1/2 cup more flour (if the dough continues to be sticky continue to add flour).
Rub hands together and remove dough from hands, create a flat ball with the dough and cover and let sit 1 hour.

While the dough rises take to chicken breast and butterfly. Sprinkle with garlic salt and crushed red peppers. Set to side.

Take a medium skillet and add 1 tbsp olive oil heat up on medium high. Once warm add butter flied chicken and sear for 5 minutes on both sides (remember to cook all the pink out), once cooked set to side to cool.

Set oven to 475 and preheat.

Wash 2 ears of squash chop in half then into chunks, wash 1 bell pepper and chop into chucks. Put to the side.

Cut the cooled chicken into chunks and set to the side.

When the dough has risen for an hour pull in half and roll out. Roll into the size of a round pizza pan. Cover with your favorite pizza sauce leaving an inch around the edge. On one side only add 1/2 the vegetables and 1/2 the chicken. Cover with 1/4 cup parmesan and 1/2 cup low fat mozzarella, sprinkle with crushed red peppers. Fold the empty half over and press the edges together . Take a fork and press all the way around the edge. Spray with Pam and then sprinkle with garlic salt and dried parsley. Place onto a thin cookie sheet and place in oven to cook for 15 minutes( if not brown and crisp continue to cook for 5 more minutes checking regularly so that is does not burn.

The other half can be made into a calzone as well or placed in the freezer for up to a month.

Portion:

Male: 2 slices the size of your palm

Female: 1 slice the size of your palm

A dinner salad goes well with the calzone.

Bon Apetit!
~Ciao Mario

Fire Grilled Fajitas

Start a couple hours before you are ready to cook the fajitas by marinating the meat.

Take lean flank steak and slice into 1" long by 1/4" thick slices. Place slices in a Tupperware dish and submerge the meat in Light or fat free Italian dressing. Let marinate for at least 2 hours (the longer it marinates the better it will be).

Wash and slice 2 bell peppers and 1 yellow onion (you want to cut them length wise so that the mimic the appearance of the meat). I like to use different colored bell peppers but if they are not on sale, green will work.

I cooked mine over a campfire but they can be done on the stove in a large skillet.

Place large skillet on medium high heat. Add 2 tbsp olive oil and heat it up. Once hot add the fresh sliced vegetables and cook for 5 minutes. Add marinated meat to skillet (drain the dressing from the meat before adding, it does not have to be perfect you just don't want to add all the dressing to the skillet). Cook 10-15 minutes depending on how much meat you used. Once cooked remove from heat.

While the fajitas are cooking warm another pan and heat wheat tortillas (the smaller tortillas are better but you can use the regular size just cut them in half).

Portions:

Male: 2 fajitas prepared as following, 1 wheat tortilla with 4oz of fajita meat and veggies (the portion seems like more than usual but that is because of the vegetable and meat mixed together), topped with 1/4 cup low fat cheese, 2 tbsp guacamole and 1 tbsp salsa.

Female: 1 fajita prepared as following, 1 wheat tortilla with 4oz of fajita meat and veggies (the portion seems like more than usual but that is because of the vegetable and meat mixed together), topped with 1/4 cup low fat cheese, 2tbsp guacamole and 1 tbsp salsa.

Vegetarian refried beans go great with the fajitas. 1/2 cup for the male portion and 1/4 cup female portion.

Yeah buddy, enjoy these bad boys!!!
~Mario

Little Toneete's Fresh Guacamole

Wash and dice 1 large ripened tomato. Put to the side.

Peel and de-pit 3 ripe avocados. Place in shallow bowl (this will make it easier to mash up), take a fork and mash the avocados until they look creamy (some chucks will remain, this is ok it will give the guacamole character). Squeeze 1/2 a lemon into the mashed avocados (use a strainer to avoid seeds in the guacamole). Add 2 tbsp fresh roasted salsa and the diced tomato. Salt to
taste.

If the guacamole is made a day prior to the Fire grilled fajitas you can place the pitted seeds in the guacamole to help keep it fresh, just remove before serving.

Oh yeah, one more day and we are eatin Fire Grilled Fajitas!!!
~Mario

El Capitan’s Roasted Salsa

I plan on giving you a recipe on Saturday for Fire Grilled Fajitas. Today and tomorrow I thought I would give you recipes for fixin’s that go with it.

Fire the grill and get it up to 350.

Wash 4 medium size ripened tomatoes and 3-5 jalapenos depending on how hot you want the salsa (remember we are not sure how hot the jalapenos are so adding them gradually is the best policy).

Once the grill is up to temp put the tomatoes and jalapenos on the grill. Rotate the vegetables as they cook (we want to roast the vegetables to a brown and puffed state so that the skin appears ready to peel).

While the vegetables roast peel 3 garlic cloves and get the blender ready.

Once the roasting in done add the vegetables to the blender including the garlic. Use the ice crush button on the blender to blend the salsa (this will give the salsa a great texture). After blending add salt to taste.

Eat it up with corn chips from the store or here is a great way to bake your own!

Preheat oven to 350.

Take 6 corn tortillas spray with olive oil Pam and sprinkle with season salt. Place in oven and bake for 7 minutes, flip the tortillas over and bake for 3minutes. The tortillas should look slightly brown and feel crisp, if not continue baking until they reach this state.

Once baked remove from oven and let cool. Break tortillas into quarters and place in serving bowl.

Remember don’t eat all the salsa so you can enjoy it with fajitas! Stay hungry my friends!
~Mario

Baked Lemon Butter Orange Roughy with White Rice, Asparagus and a Spring Salad

Orange Roughy is a light fish that will satisfy your appetite while leaving you a lite on your feet, gooood stuff!

Preheat oven to 350.

Wash and cut off the ends (about a ¼”) of 15 stalks of asparagus put to the side. Take out prepackaged spring salad mix and a favorite low-fat salad dressing.

Prep rice for microwaving by adding 1 cup white rice and 2 cups water to microwavable safe dish. Add 1tbsp dried parsley and 1tsp salt. Begin cooking at the same time as the Orange Roughy about 13 minutes total once cooked salt to taste.

Take Orange Roughy and rub with softened Well Balanced butter (just enough to cover both sides), sprinkle with garlic powder and white pepper place in baking dish. Squeeze 1 lemon over the fish (remember to use a strainer so that you are not picking out the lemon seeds). Place in oven and cook for 15 minutes.

Portions:

Male: 6oz fish on a bed of 1 cup white rice and 2 cups asparagus. 2 cups spring salad with 2tbsp dressing (I have my spring salad before the main course).

Female: 4oz fish on a bed of 1/2 cup white rice and 1 cups asparagus. 1 cup spring salad with 1tbsp dressing (I have my spring salad before the main course).

Eat up buttercup!
~Mario

Tarragon Grilled Chicken Breast Sandwich with Fresh Sautéed Mushrooms and Zucchini

Preheat the grill to 350 degrees.

Wash and slice zucchini into ¼” circles, take mushrooms and slice in half and put to the side.

Peel and de-pit 1 avocado and slice lengthwise put to the side. Wash a couple of romaine leaves for the sandwich.

Take 3 tbsp olive oil mayo and add 3 drops of sriracha sauce (this is a hot chili sauce that can be found at the local grocery store) mix into the mayo and put into the fridge. If more spice is desired add a few more drops of sriracha.

Take 5 slices turkey bacon place on microwavable safe plate and put to the side.

Place a medium sized skillet on the stove, add 2 tbsp olive oil. Turn heat to medium high once warm add mushrooms and zucchini, as the sautéed vegetables cook gradually turn down heat to medium. Cook about 15 minutes (the chicken and veggies should be cooking at the same time).

Butterfly the chicken breast sprinkle with tarragon and garlic salt. Place on grill and cook about ten minutes or until all pink is gone (the chicken will cook faster now that it is butter flied).

Place turkey bacon in microwave and cook for 3 minutes. Once the bacon is cooked remove from microwave and put to the side.

Once the chicken is done pull from heat and toast whole wheat bread (I use Oroweat sandwich thins, they are only 100 calories and whole wheat).

Portions:

Male: Take bread and spread sriracha mayo on the interior sides place 5 oz chicken breast on one side add a few slices avocado and 3 pieces of turkey bacon put a leaf of romaine lettuce on top and cover with the other half of bread, slice in half and set on plate. Serve 2 cups sautéed vegetables on plate and its ready to eat.

Female: Take bread spread sriracha mayo on the interior sides place 3 oz chicken breast on one side add a few slices avocado and 2 pieces of turkey bacon put a leaf of romaine lettuce on top and cover with the other half of bread, slice in half and set on plate. Serve 1 cup sautéed vegetables on plate.

Enjoy!
~Mario



.

Low-Fat Red Chile Enchiladas

Hey, hey, hey made it back from Sedona. Man there is something about the energy vortexes there that make you feel great! Here's my enchilada recipe I promised you. Enjoy!


Take out the red chile you made with the previous recipe and place in a pan on the stove to warm. Preheat oven to 350.

Take a head of Romaine lettuce, wash, slice in half and chop one half. Take two vine ripened tomatoes and dice. Take one avocado slice in half, remove pit and peel, and dice. Put all veggies to the side.

Take a can of vegetarian refried beans, place in a pot on stove and heat (if you are in a hurry you can heat them in the microwave).

Get out corn tortillas and place in an unsealed plastic bag and heat in the microwave for thirty seconds. This will steam them instead of frying (the way most enchiladas are prepared).

Portions:

Male: To make the enchiladas take a spoonful of red chile and make a circle of chile the size of a tortilla on the plate. Place the tortilla on top of the chile and add a spoonful of chile on top fully covering the tortilla, now add a 1/4 cup of low-fat shredded cheese (I like sharp cheddar the best). Place another corn tortilla on top, cover with red chile, and another 1/4 cup of shredded cheese (if you like onions you can add diced white onion here). Place a 1/2 cup of beans on the plate and add a pinch of cheese. Place in oven until cheese is bubbly and melted.

Female: To make the enchiladas take a spoonful of red chile and make a circle of chile the size of half a tortilla on the plate. Place one tortilla on top of the chile and add a spoonful of chile on top fully covering the tortilla, now add a 1/8 cup of low-fat shredded cheese. Fold tortilla in half and cover with red chile, and another 1/8 cup of shredded cheese. Place a 1/4 cup of beans on the plate and add a pinch of cheese. Place in oven until cheese is bubbly and melted.

Once the enchiladas are done remove from oven (be careful the plates are very hot!), and add 1 cup of lettuce, 1/4 cup of tomatoes and 1/4 cup of avocado (veggie portions are the same on this one). I also like to enjoy my enchiladas with wheat crackers (saltine style).

Now it's time to eat. Be sure to set the plates on place mats or cloth napkins as they are still very hot from the oven.

These enchiladas remind me of home (New Mexico). I hope you enjoy them!!
~Mario

New Mexico Red Chile Sauce

Take out a pot deep enough for boiling. Fill half way with water and start boiling.

Gather 2 handfuls of dried Red Chili pods and remove the stem and about 1/4 " of the chili end so that the seeds fall out. (You will want to have a trash can ready near but so that you can dump the seeds out, don't worry if there are some still in the pod) As you clean individual chili add to the boiling water. Once all pods are in the water allow them to boil for about 20 minutes.

Peel 3 garlic cloves and set to the side. Remove from heat and take out the blender.
Remove the pods with cooking tongs and place about 2 cups of cooked pods at a time into the blender and pulse the blender, once pulsed a bit liquefy the pods. (BE CAREFUL WHEN YOU BLEND BECAUSE THE HEAT IS GOING TO CAUSE PRESSURE IN THE BLENDER AND THAT CAN MAKE THE TOP COME OFF, I PUT A DISH TOWEL ON THE LID WHILE I BLEND FOR PROTECTION AGAINST THE HEAT AND BE SURE TO HOLD THE LID ON) As the pods finish blending strain them into a glass bowl, a fine strainer works best. (If you use a plastic bowl the pods could stay it and trust me this stain will not come out) On the last set of pods to be blended add the garlic cloves and liquefy as well. As the blended chili goes through the strainer there will be a build of chili peel , stir with a spoon to aid the flow through the strainer. Dump remaining peel into the trash.

Take a skillet of medium depth and place on the stove at medium heat. Add 2 tbsp of olive oil. Once the oil appears hot add sprinkles of white flour to create a paste. (We are creating a roux) The paste should have most of the oil soaked up when completed. Add strained red chili to the paste and simmer for 20 minutes stirring occasionally. Add salt to taste. ( The chili should taste a little sweet (depending on where the chili was grown) with a hint of garlic and salt.

Red Chili can be used a number of ways, enchiladas , huevos rancheros, mixed with pinto beans , on top of eggs, by itself with saltine crackers, etc. I have even gone as far as eating it with a low fat ranch salad.

Red chili has Capsaicin in it which is said to have many health benefits so make sure and eat plenty but don't forget a beverage because sometimes red chili can be spicy!

I hope you enjoy it! On Monday I will post a recipe for low-fat enchiladas using this sauce. Have a great weekend! I'll be gone until Monday.
~Mario

Plank Baked Salmon with Cauliflower (Mashed Potato Style) and Steamed Asparagus

Place cooking plank in water and let soak for at least 15 minutes.

Preheat oven to 350 degrees.

Wash asparagus and chop about 1" off the bottoms, put to the side. Wash 2-3 cups cauliflower and set to the side.

Prep steamer set. I use a set that came with my cookware but whatever kind of steamer you have will work.

Rub creamy horseradish all over salmon and sprinkle with dill weed. Place salmon on plank and put in preheated oven. Set timer for 20 minutes.

Steam cauliflower for 10 minutes, remove from steamer, and place into mixing bowl. Add 1 tbsp Smart Balance and mix at high speed until the cauliflower is creamy. The texture is not quite like mashed potatoes but it is close. Add salt and pepper to taste, cover and set in microwave to keep warm.

When timer for the salmon is down to five minutes start the asparagus and steam for 5 minutes.

Remove salmon and asparagus from heat. If fresh asparagus was used it tastes excellent without anything added but you can sprinkle with salt to enhance the flavor if desired.

Portions:

Male: 6oz salmon, 1 cup mashed cauliflower, 1 cup asparagus.

Female: 4oz salmon, 1/2 cup mashed cauliflower, 1/2 cup asparagus.

Stay tuned in because I will be sharing my New Mexico red chili recipe tomorrow.
~Mario

Need a Quick Snack in the Morning

Peanut butter on toast is very feeling and easy to prepare. It will keep you satisfied and jump start your day. Breakfast is important don't miss out!

Portions:

Male:

Take 2 slices wheat bread , add 4 tbsp peanut butter (almond butter is better for you), 6oz sliced banana and sprinkle with cinnamon powder. Cinnamon is a antioxidant so keep sprinkling.

Female:

1 slice wheat bread, add 2 tbsp peanut butter (almond butter is better for you), 4oz sliced banana and sprinkle with cinnamon powder. Cinnamon is a antioxidant so keep sprinkling.

Be looking for more quick breakfast ideas to come.
~Mario

Pesto-Tomato Pizza on a Wheat Crust

Let's start with the basil pesto sauce, take 2 cups fresh basil and add to a food processor or the silver bullet, add 1/2 cup parmesan ( fresh parmesan works the best), 1/4 cup olive oil, 1/4 cup pine nuts, 2 garlic cloves ( If you put the cloves in the microwave for about 20 seconds it makes them easier to peel, careful they will be hot), pulse the ingredients, let settle at the bottom pulse again make sure that the pesto is well blended. Stir in 1/2 tsp salt and pepper. Put to side.

Slice fresh vine ripe tomatoes put to the side. Chop 2 stalks green onion about a 1/4 cup worth, mince 2 tbsp fresh parsley, and 4 or 5 garlic cloves.

Take a small skillet and add 1 tbsp olive oil then put on medium heat. Once warm, brown the chopped garlic to a crunchy state but do not burn. Remove from heat and let cool.

For the wheat crust, I like to use a pre-made dough from Trader Joes ( If you get one of these follow the direction on the package for preparation). Premade pizza crust is available at most grocery stores and any brand will work here, just try to get a wheat crust.

Turn oven on set to 350.

Take the basil pesto and cover the top of the pizza crust with a generous amount, sprinkle 1 cup low fat mozzarella onto crust, add fresh tomatoes evenly spaced apart, sprinkle green onion, parsley and sautéed garlic over the pizza.

Cook pizza according to the directions on the package.

Portions:

Male: 3-4 slices

Female: 1-2 slices

***Grilled chicken or shrimp go well on this pizza.*

Yummy, pizza! Enjoy!
~Mario

Broiled Mahi-Mahi Fish Tacos with a Cilantro, Avocado Cream Sauce and Broccoli Slaw

To speed the preparation of the broccoli slaw it is quicker to buy a bag of broccoli slaw from the grocery store. Combine bag of broccoli slaw with 1/2 cup dried cranberries, 1/4 cup roasted almonds, 1 diced granny smith apple, and a 1/2 cup of your favorite low fat dressing. Mix well and put into the refrigerator.

For the avocado, cilantro cream sauce take 1 avocado, remove the pit and peel. Chop into chucks and put into blender or silver bullet add 1/4 cup minced cilantro, 1/3 cup fat free sour cream, and a splash of fat free milk. Purée, If sauce is still to thick continue to add milk to achieve correct consistancy. Put in a serving dish and put in refrigerator.

Turn the oven on broil and set on high.

Take the Mahi-Mahi rub with olive oil (or spray the fish with olive oil Pam to keep your hands clean). Sprinkle with sea salt and white pepper. Place into a cooking dish and squeeze a lemon on to the fish.*Squeeze through a fine strainer to avoid lemon seeds on the fish.

When oven is heated put the fish in. Cook each side about 5 minutes. *Time will vary depending on how close the fish is to the broiler and how thick the fish is cut, the given time is for a 1/2 " piece of fish.

While the fish is cooking take a purple head of cabbage and cut into quarters, shred 1 quarter for use on the tacos. Place a skillet on the stove and warm the corn tortillas. *Put the warmed tortillas in the fold of a clean dish towel to keep warm.

Portions:

Male: For the taco place 2oz fish on each corn tortilla; make three tacos, add 1/4 cup cabbage to each taco, 1-2 tbsp cream sauce and 1 cup of broccoli slaw on the side.

Female: For the taco place 2oz fish on each corn tortilla; make two tacos, add 1/4 cup cabbage to each taco, 1-2 tbsp cream sauce and 1 cup of broccoli slaw on the side.

Enjoy!
~Mario

Almond Spinach Salad with Grilled Salmon

Wash and cut the ends off the spinach and put on a napkin to drain (salad spinner works the best) take a handful of green olives and cut in half, and chop 1/4 cup almonds. Combine in large salad bowl. Add 1/2 cup of low fat mozzarella and toss.

For the dressing combine in a bowl or some kind of jar with a lid, 1/2 cup Apple cider vinegar, 2 tbsp extra light olive oil, 1 tbsp dried basil, and a couple dashes black pepper. Mix with whisk or shake in jar and put to the side. * If desired, use any low fat dressing that you already have.

Light the grill and bring temperature up to 350.

Take salmon and rub a little olive oil on the surface . Sprinkle with garlic salt and black pepper.
Spray grill with Pam and place salmon on the grill. *Salmon cooks rather quickly so do not overcook. Only about 5 minutes per side depending on thickness.

Add dressing to salad and toss.

Once salmon is cooked place on cutting board and cut salmon into chucks. Once the salmon is divided into the portion sizes sprinkle onto the salad.

Portions:

Male: 5oz salmon onto of 2 and 1/2 cups salad.

Female: 3oz salmon onto of 1 and 1/2 cups salad.

*Wheat crackers go well with the salad just don't eat so many that you ruin this low calorie meal!

Did you eat to much food on the 4th? Well if you did or even if you did not this meal will have you feeling light and ready for Monday, Enjoy!
~Mario

Quick and easy 4th of July dessert: Good Ole Red, White, and Blue Shortcake

Take 2 cups fresh sliced strawberries and place in a bowl add a tbsp slenda. *Fresh strawberries may not be quite sweet enough so that is why we add a little slenda, if the strawberries that you are using taste sweet enough you do not need to add the splenda.

Wash 1 cup fresh blueberries if you cannot find fresh blueberries, frozen blueberries will work fine. *Frozen blueberries can add an extra cooling sensation to this dessert on a warm day.

Place 1 short cake round on individual plate and cover with ½ cup strawberries and ¼ cup fat free vanilla yogurt and add ¼ cup blueberries on top. That’s it, it is ready to eat.

Portions:

Male and female portions are the same for this dessert.

Simple but satisfying! Enjoy!
~Mario

Mar’s Tangy Grilled Pork Medallions w/ Rosemary- Parmesan Roasted Potatoes & Fresh Grilled Corn

Happy 4th of July, let’s do some outdoor grilling!

Start with a paste, take out dried chili peppers, cilantro, garlic, lime and some dry roasted peanuts. Chop ¼ cup dried red peppers and put into a bowl, add a ¼ cup finely chopped cilantro, 3 cloves of minced garlic, ½ cup minced peanuts, and 1/4 cup crushed peanuts (this will help create the paste). Squeeze in the juice of 2 limes. Mix until a paste-y.

Take Pork Tenderloin and cut into ½“ thick medallions and rub the paste onto both sides of the medallions, place on a plate and put into the fridge.

Wash and cut 5 red potatoes in half; put to the side take a 1/3 cup rosemary and chop; place in to a bowl add ½ cup low fat parmesan cheese, set to the side for later use.

Start the grill and warm up to about 350. Once warm spray the grill with Pam and place the red potatoes cut side down, rotate the potatoes every five minutes so they do not burn on either side.*It will take about 20 minutes of roasting for the potatoes. Ten minutes into the process place four ears of fresh corn on the grill to roast, rotate the corn as well. * I take my corn and cut both ends off and slice length wise just through the stalk so that it is easier to remove the stalk, rub your hands up and down the corn to remove the corn silk and wash to remove anything left on the corn.

Once the potatoes are done place onto a cutting board and let cool just a bit. While the potatoes are cooling place the medallions on grill and cook both sides until there is no pink in the middle. * Medallions and corn should be ready approximately at the same time.

Cut Potatoes into quarters and put into a serving dish add 1/3 cup light olive oil, the rosemary and parmesan, mix and add a couple dashes of salt. Cover the potatoes with foil and set into the stove or microwave to keep warm.

Remove the Medallions and corn. Sprinkle salt and Paprika on the corn and serve.

Portions:

Male: 5oz pork approx 2 to 3 medallions. One ear corn and 1 cup Red potatoes.

Female: 3oz pork approx 1 to 1 and 1/2 medallions, ½ an ear of corn and ½ cup potatoes.

*This meal requires a little time and work but the payoff is huge for the appetite and taste buds.

Talk about a 4th of July BBQ! Enjoy and remember have fun while creating food, it makes it taste better.
~Mario

Spinach and Basil Grilled Cheese Sandwich with Green Grapes

Yes believe it or not we are going to make some grill cheese sandwiches on the grill. These sandwiches are delicious. The grill gives the bread an excellent crust as well as adding flavor.

Pull out some fresh spinach, fresh basil, some roma tomatoes, and some low fat shredded mozzarella. Wash spinach and chop off the ends, wash the basil and chop, slice the roma tomatoes put to the side.

Wash green grapes put to the side and fire up the BBQ and coat the grill with some pam.

Take some wheat bread and spread Smart Balance butter on the outsides.*my favorite bread is Organic Multi Grain with Omega-3. Place all ingredients for the Grill cheese on a cutting board and take to the BBQ Grill. Place butter side down and add ¼ cup Low-fat Mozzarella then place 3 or 4 pieces of spinach and sprinkle with basil. Place 4 slices of roma tomatoes covering the slice of bread add another ¼ cup cheese and place the other slice on top.

Turn the grill to medium and let cook a couple minutes, turn the grill cheese and allow the other side to cook monitoring so it does not burn. Once the cheese is melted and the bread toasted they are ready.

Slice the grill cheese and put on a plate.

Portions:

Male: 1 Grill Cheese and 2 cups grapes

Female: 1 Grill cheese and 1 cup grapes

*If want to add meat, grilled chicken goes well on the grill cheese, add 3oz for the male portion and 1oz for the female portion.

Enjoy and have a happy 4th of July.
~Mario

Chile Lemon Chicken Kabobs on a bed of White Rice with a Almond Spinach Salad

The best thing about kabobs is that a lot of vegetables go well on the grill so this is a good night to take out the vegetables that are not looking quite so perky. In the fridge I found corn on the cob, mushrooms, yellow onion, and one lonely jalapeno.

Cut the corn into round medallions about ¼ “ thick or about as thick as a couple kernels, chop onion into quarters and peel the layers, slice the jalapenos 1/8 “ thick, and mushrooms should be cut in half unless they are small. Put on plate and put aside.

Take chicken breasts and chop into chunks or cubes. Pour 1/3 cup olive oil on chicken and mix it up so that it is evenly coated. Sprinkle lemon pepper and crushed red peppers generously on chicken. *For spicier red peppers I buy a bag of Japanese style dried peppers and blend them up in the silver bullet, wa-la very spicy crushed red peppers. Skewer the vegetables and the chicken and put in refrigerator.

Start the grill so that it heats up. Wash and chop spinach and put on a napkin to dry out. *If you have a salad spinner this is a great time to use it. Chop ¼ cup roasted almonds and put to the side. For a dressing, combine ½ cup apple cider vinegar , 2 tbsp olive oil, 1 tbsp dried basil, and a couple dashes black pepper.

For rice I like to use the Star Jasime brand because it cooks up nice and sticky. Put 1 cup of rice into a microwavable safe dish and add 2 cups of water. Put skewers on the grill and cook rice on high for about 13 minutes they should be ready at the same time, if they are a little under cooked, no worries the rice will stay warm in the microwave a few minutes longer.

Portions:

Male: On top of 1 cup bed of rice add 2 cups skewered vegetables, and 5oz of chicken. For salad add 2 cups spinach and 2 tbsp almonds. Add desired amount of dressing.

Female: ½ cup bed of rice, 1 cup skewered vegetables, and 3oz of chicken. Salad is 1 cup spinach and 1 tbsp almonds. Add desired amount of dressing.
*Placing the salad and the Kabobs on the same plate allows for some of the dressing to intermingle with the rice and kabobs and give it an excellent taste.


Enjoy!
~Mario

Last Minute Dessert

I don't know about you but I get quite a sweet tooth after dinner. After looking through what I had, I decided on Vanila wafers coated with Nutella and green grapes. While these were both great on their own, I decided to pop a grape at the same time as a wafer w/ Nutella and Wow what a pairing.

Don't knock it til you try it!

~Mario

Just Peachy Rosemary and Horseradish Grilled Salmon, with Sautéed Almond Green Beans

Chop the end off of fresh green beans, wash and set aside. Next chop ¼ cup almonds. I like to use my silver bullet because it saves time; be sure to use pulse or the almonds will be mush. Go ahead and get a skillet ready for sautéing by putting a tbsp of olive oil in it. Now sprinkle Salmon with a little garlic salt and put in fridge.

Now onto the sauce…Take a peach and grate with a cheese grater; make sure to remove the seed. Throw the grated peach into a bowl with 1 tsp of Splenda and 1 tbsp of spicy horseradish (if hot and spicy is your thing add a bit more but don’t over do it or it will overpower the rest of your sauce), now mix together. Add the ingredients into a sauce pan and add ¼ cup white or red wine, whatever is handy. Cook on medium heat and stir occasionally until the sauce reduces.

Kick the grill on and get the temp up to about 350. While the grill is warming start heating the skillet for the green beans. Once both the grill and skillet are warm put the salmon on the grill and add the almonds to the skillet and brown them, add green beans and ½ cup water. Turn down heat and cover for 15 minutes checking to make sure water does not run out. Once the beans are cooked (no water should be left) add salt to taste. The salmon should be ready about the same time. Don’t forget about the sauce if it reduces sooner than the food is cooked cover and remove from heat.

Portions:

Male: 5oz salmon topped with 3 tbsp of sauce and 2 cups green beans

Female: 3oz salmon topped with 2 tbsp of sauce and one cup green beans

Stay tuned for my 4th of July creations.

~Mario

Rub a-dub dub

Man I found a great Mole rub. Mole is a chocolate-chili powder mix. I found one in Better Homes and Garden and decided to give it a try. You will need some chocolate shavings, chili powder and orange peel. I took the ingredients the article used and added cinnamon, Splenda and sliced roasted almonds. Quite a few almonds fell off while grilling but those that didn’t were a wonderful treat to an already amazing taste.

There was another rub called Cowboy. It contained Hickory-smoked salt, ground coffee, and light brown sugar. Talk about being awake after dinner. I have not tried this one but I thought it sounded good for a roast or a tender loin. There were several more rubs that you can find in the June 2009 copy of Better Homes and Garden.

Cran-Turkey Burgers topped w/ Sweet Jalapenos on whole wheat English muffin served w/ Grilled Zucchini Fries.

Take out some frozen cranberries so they can thaw and light the grill so it’s ready to roll when it’s time to cook the zucchini. Take ground turkey put into a large bowl, whisk in a couple of eggs and add 1 cup of bread crumbs (I use plain bread crumbs but whatever you have will be fine. If you don’t have any, toast a couple pieces of bread and then throw them into the blender). Next add 1 tsp of salt and a bit of black pepper. Gather one cup of cooked frozen cranberries and cut them in half to add to the meat. Make sure the cranberries are sweetened because if not they are bitter. Once the meat is all mixed together shape into patties about the size of an English muffin.

Cut the zucchini in half and spray with olive oil then sprinkle with pepper, season salt and garlic powder, go easy on the garlic powder or you will taste it all night long. Grab a couple of red leaf pieces of lettuce, slice up fresh sweet jalapenos and get out the toppings you want for the burger (I really like the mayonnaise with olive oil). Remember less is more when it comes to these burgers, the less condiments and extras you add the more you taste the actual burger. Throw the zucchini on the grill it will take about 15 minutes. Then heat up a skillet with 1 tablespoon of olive oil and start cooking the patties. It takes about 12 minutes or so; be sure no pink is left in the patty. Don’t forget to turn the zuchinni at least once and you can slice the English Muffins in two and put on the grill to brown. Once everything is cooked, cut the zucchini in half vertically and then cut horizontally to mimic the size of a potato fry. Coat the muffin with your condiment and build the burger. I also like to add some ketchup as a dip for the zucchini. Last but definitely not least I like a little something sweet so I cut up a mini seedless watermelon.

Portions

Male: 2-3oz patties with 2 muffins and add few pieces of lettuce, sweet jalapenos and a tbsp of mayo. The sides are 2 cup of zucchini and 1 cup watermelon.

Female: 1-3oz patty with 1 muffin and add few pieces lettuce, sweet jalapenos and 1 tbsp of mayo. The sides are 1 cup of zucchini 1 cup watermelon.

We just had this tonite and it came out really well.

~Mario