QUICK AND EASY RECIPES



Watermelon Juice

Prep: 5 min.
Cook: 0 min.

This recipe serves:  2    
Preparation time:   5 minutes
Ingredients

2 cups watermelon chunks, seedless

2 tablespoons sugar

1/2 cup cold water

5 ice cubes

juice of 1 lime (optional)


Nutrition Facts

Serving Size 1 tall glass

Amount Per Serving

Calories 105
Total Fat 1 g
Saturated Fat 0 g
Protein 1 g
Total Carbohydrate 26 g
Dietary Fiber 1 g
Sodium 3 mg
Percent Calories from
Fat 5%
Percent Calories from Protein 4%
Percent Calories from Carbohydrate 91%


Cooking Instructions

1. Combine all of the ingredients in a blender and puree until smooth. Serve over ice.



Cranberry Salsa

Prep: 15 min.
Cook: 0 min.

This recipe serves:  12    
Preparation time:   15 minutes
Ingredients

1 16-ounce can whole berry cranberry sauce

1 tablespoon finely chopped shallots

1 jalapeño chili pepper, seeded and finely diced.

1 tablespoon fresh lime juice.

1 tablespoon chopped cilantro leaves


Nutrition Facts

Serving Size 2 tablespoons

Amount Per Serving

Calories 69
Total Fat 0 g
Saturated Fat 0 g
Protein 0 g
Total Carbohydrate 18 g
Dietary Fiber 1 g
Sodium 10 mg
Percent Calories from Fat 0%
Percent Calories from Protein 0%
Percent Calories from Carbohydrate 99%


Cooking Instructions

1. Place all of the ingredients in a small bowl. Stir well to combine.

2. Store the salsa in the refrigerator for up to 2 weeks. Serve at room temperature.



Greek Chick Pea Salad

Prep: 20 min.
Cook: 0 min.

This recipe serves:  8    
Preparation time:   20 minutes
Ingredients

2, 16 ounce cans chickpeas (garbanzo beans), rinsed and drained

3 plum tomatoes, diced

3 celery stalks, finely diced

3 scallions, sliced thinly 1/2 cup kalamata olives, pitted and chopped

8 basil leaves, chiffonade (shredded)

1 tablespoon olive oil

juice of 3 lemons

salt to taste

freshly ground black pepper


Nutrition Facts

Serving Size 3/4 cup

Amount Per Serving

Calories 162
Total Fat 6 g
Saturated Fat 0 g
Protein 5 g
Total Carbohydrate 25 g
Dietary Fiber 9 g
Sodium 452 mg
Percent Calories from Fat 30%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 57%


Cooking Instructions

1. Combine the chickpeas in a large bowl with the remaining ingredients. Toss well and taste for seasoning.

2. Serve at room temperature or chilled.

(This recipe can be made in advance and stored in the refrigerator for up to 3 days.)



Roast Beef Wraps with Horseradish-Mustard

Prep: 15 min.
Cook: 0 min.

This recipe serves:  4    
Preparation time:   15 minutes
Ingredients

For the horseradish-mustard sauce:

1/4 cup freshly grated horseradish

1 teaspoon Dijon mustard

1/2 cup non-fat sour cream

1/2 teaspoon sugar

salt to taste

For the wraps:

4 large flour tortillas

3/4 pound sliced, lean roast beef tenderloin, from the deli

4 lettuce leaves, green leaf, bibb or romaine, shredded

4 large slices of ripe tomato, sliced very thin


Nutrition Facts

Serving Size 1 wrap

Amount Per Serving

Calories 293
Total Fat 6 g
Saturated Fat 2 g
Protein 25 g
Total Carbohydrate 36 g
Dietary Fiber 0 g
Sodium 992 mg
Percent Calories from Fat 17%
Percent Calories from Protein 34%
Percent Calories from Carbohydrate 49%


Cooking Instructions

For the horseradish-mustard sauce:

1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wraps:

2. Lay the tortillas out and spread 1 tablespoon of the sour cream mixture on
each of them. Divide the roast beef among the tortillas and spread the remaining sour cream mixture on top of the beef. Divide the shredded lettuce among the tortillas and top with a tomato slice. Tightly roll each tortilla into a cylinder, ending with the seam side down.

3. Cut the wraps in half on the diagonal and serve.

(The wraps can be stored in the refrigerator for up to 3 days.)



Salsa Fresca

Prep: 10 min.
Cook: 0 min.

This recipe serves:  4    
Preparation time:   15 minutes
Ingredients

4 ripe tomatoes, seeded and diced

1/4 red onion, minced

2 jalapeño peppers, seeded (optional) and diced

1/2 bunch cilantro leaves, chopped

1 tablespoon freshly squeezed lime juice

salt and pepper, freshly ground to taste


Nutrition Facts

Serving Size 1/2 cup
Amount Per Serving

Calories 35
Total Fat 0 g
Saturated Fat 0 g
Protein 1 g
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sodium 87 mg
Percent Calories from Fat 12%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 74%


Cooking Instructions

1. Salsa should be a .The only item that
needs adult attention is the jalapeño and its seeds. For more heat, keep the seeds and chop.

2. Younger  can chop the cilantro while mom dices the tomato, onion and peppers. Be sure to have the  put everything in the bowl and handle the mixing.



Spinach Sauté with Garlic and Parmesan Cheese

Prep: 5 min.
Cook: 5 min.

This recipe serves:  4    
Preparation time:   5 minutes
Ingredients

1 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
salt to taste
freshly ground black pepper
1 tablespoon grated Parmesan cheese


Nutrition Facts

Serving Size about 1 cup
Amount Per Serving

Calories 21
Total Fat 1 g
Saturated Fat 1 g
Protein 1 g
Total Carbohydrate 1 g
Dietary Fiber 1 g
Sodium 106 mg
Percent Calories from Fat 55%
Percent Calories from Protein 20%
Percent Calories from Carbohydrate 26%

Cooking Instructions

1. Heat the olive oil in a 10" skillet over medium-low heat.

2. Add the garlic and cook for 1 minute.

3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.



Lemon-Rosemary Chicken Brochettes

Prep: 10 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:   10 minutes
Ingredients1/4 cup fresh lemon juice
1/4 cup olive oil
1 tablespoon chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

Nutrition Facts

Serving Size about 1 cup
Amount Per Serving

Calories 21
Total Fat 1 g
Saturated Fat 1 g
Protein 1 g
Total Carbohydrate 1 g
Dietary Fiber 1 g
Sodium 106 mg
Percent Calories from Fat 55%
Percent Calories from Protein 20%
Percent Calories from Carbohydrate 26%

Cooking Instructions

1. To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl.

2. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight.

3. Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel.

4. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.)

5. Preheat the grill to medium-high.

6. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.



Asian Grilled Pork Chops

Prep: 5 min.
Cook: 10 min.

This recipe serves:  5    
Preparation time:   6 minutes
Ingredients

1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt, to taste
freshly ground black pepper
6 center cut pork loin chops


Nutrition Facts

Serving Size 1 chop

Amount Per Serving

Calories 150
Total Fat 6 g
Saturated Fat 2 g
Protein 22 g
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sodium 142 mg
Percent Calories from Fat 38%
Percent Calories from Protein 60%
Percent Calories from Carbohydrate 1%

Cooking Instructions

1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the pork chops. Refrigerate for at least 30 minutes or overnight.

2. Preheat the grill.

3. Grill the chops for 5 to 8 minutes on each side, depending on the thickness. Let the chops rest on a plate for 1 or 2 minutes before serving.



Carne Asada Tacos

Prep: 10 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time:   10 minutes
Ingredients

1 pound skirt steak
salt and pepper to taste
2 tablespoons olive oil
1 lime
8 corn tortillas
salsa fresca, optional
guacamole, optional


Nutrition Facts

Serving Size 2 tacos

Amount Per Serving

Calories 341
Total Fat 16 g
Saturated Fat 4 g
Protein 26 g
Total Carbohydrate 26 g
Dietary Fiber 3 g
Sodium 303 mg
Percent Calories from Fat 41%
Percent Calories from Protein 30%
Percent Calories from Carbohydrate 29%

Cooking Instructions

1.  sprinkle the steak all over with salt and pepper.

2. Place cast-iron skillet or grill pan over high heat and lightly coat with oil. Sear the steak about 2 minutes per side and place on cutting board to rest for about 5 minutes.

3.  can cut the limes in half, pierce the juice side with a fork and twist to release the juices over the cooked meat.

4. Cut steak into thin slices across the grain and then let  cut each slice into bite-sized pieces for bringing to the table.

5.  can warm the tortillas by dipping first in water and then placing in a dry pan over low heat. Use tongs to lift out and wrap in a towel to keep warm.

6.  can assemble the tacos at the table with salsa fresca and guacamole . It's easy to replace the steak with chicken or fish.



Quick and Easy Artichokes with Lemon Vinaigrette

Prep: 5 min.
Cook: 5 min.

This recipe serves:  2    
Preparation time:  5minutes
Ingredients

2 large artichokes
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon zest
1 tablespoon finely chopped shallots
1 tablespoon extra virgin olive oil
salt to taste
freshly ground black pepper

Nutrition Facts

Serving Size 1 artichoke with vinaigrette

Amount Per Serving

Calories 215
Total Fat 7 g
Saturated Fat 1 g
Protein 13 g
Total Carbohydrate 33 g
Dietary Fiber 19 g
Sodium 504 mg
Percent Calories from Fat 27%
Percent Calories from Protein 21%
Percent Calories from Carbohydrate 52%

Cooking Instructions

1. Slice about 1 inch off the top of each artichoke and trim the stems. Remove the tough outer leaves and trim any sharp, thorny leaf tips with scissors.

2. Place the artichokes, stem end down, in a microwaveable dish with about 1/2 cup of water. Cover the dish with plastic wrap and microwave on high for 4 to 5 minutes or until the stem end of the artichoke is just tender when pierced with a knife. (The artichokes can be cooked in advance and stored in the refrigerator for up to 2 days.)

3. In a small bowl, whisk the lemon juice, lemon zest, shallots and olive oil together. Season with salt and pepper to taste.

4. Serve the artichokes with a small bowl of vinagrette to dip the leaves in.


 
































































































































































































































































































 




















































































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