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