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