Basic Brown Rice, Vegetables and Beans

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    1. Follow Package Directions to Cook 1 Cup Brown Rice Using 2 Cups Organic Chicken Broth for Flavor
    2. After 20 Minutes Add 1 Cup of Each Desired: Zucchini, Carrots, and Onion
    3. When Rice is Done, Stir in 1 Can Black Beans
    4. Enjoy with one of the Salad’s above

Turkey Vegetable Chili

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    • Nonstick Spray
    • 1 Pound Lean Ground Free-Range Turkey
    • 1 Cup Chopped Onion
    • 1 Cup Chopped Zucchini
    • 1 Cup Chopped Carrots
    • 1 Cup Chopped Red Pepper
    • 1 16 oz. Can Tomatoes, Cut Up
    • 1 16 oz. Can Red Kidney Beans, Drained
    • 1 8 oz. Can Tomato Sauce
    • 1 6 oz. Can Vegetable Juice
    • Add Basil, Garlic, Cumin, Crushed Red Pepper to Taste
    1. Spray Pan and Brown Turkey and Next Four Vegetables
    2. Cook until Turkey is No Longer Pink
    3. Stir in Tomatoes, Beans, Tomato Sauce, Juice and Spices
    4. Add Water to Get to Desired Consistency
    5. Bring to Boil, Reduce Heat and Simmer for 20 Minutes, Stirring Occasionally
    6. Serve Over Brown Rice

Honey Mustard Chicken

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    • 1 Package Boneless Antibiotic and Hormone Free Chicken Breasts (About 4 Breasts)
    • 2 Tbsp. Honey
    • 1 Tbsp. Dijon-style Mustard
    • 1 Tbsp. Lemon Juice
    • ¼ Tsp. Pepper to Taste
    • Rinse and Pat Dry Chicken
  1. Place in Baking Dish
  2. Cover With Mixture of other Ingredients (Paul Newman Just Came Out With a Light Honey Mustard Vinaigrette Which Can be Substituted if in a Hurry)

Fish Recipes

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Most of my clients are uneasy about cooking fish. The key is to have some good marinades to use. If you marinade any fish it will be delicious baked, broiled or grilled. My favorite marinades are my favorite salad dressings: Paul Newman’s Light Italian Vinaigrette, Annie’s Low-fat Gingerly Vinaigrette, and Provencal Marinade which is made of lemon juice, white wine vinegar, extra virgin olive oil, onion, garlic, basil, oregano, thyme, parsley, pepper, and salt.

Basic Baked Fish

  • 1 Pound Sole, Flounder, Halibut
  • Marinade Several Hours to Overnight with One of the Above Marinades
  • Bake for 15-20 minutes in 450 Degree Oven Depending on the Thickness of the fish

Baked Salmon in Foil or Parchment Paper

    • 1 Pound Wild Salmon
    • Spray Olive Oil Cooking Spray
    • Top With Favorite Spices Such as Parsley, Thyme, Cilantro, Oregano, Garlic, Onion
    • Spray Salmon with Oil and Put on Spices
    • Wrap in Foil or Parchment Paper and Bake in 325 Degree Oven for 25-35 Minutes Depending on Thickness of Fish

Salmon Cakes

    • This is good served with one of the salad choices above for lunch or dinner.
    • 8 oz. Cooked Salmon Filet or 1 Can wild Salmon
    • ¼ Cup Onion
    • 2 tsp Fresh Dill
    • 2 Cloves Garlic
    • 1 Egg, Beaten
    • Splash Lemon Juice to Taste
    1. Mix Together all Ingredients in Large Bowl
    2. Shape Mixture into 2-3 Patties
    3. Place Patties in Non-stick Baking Dish or Sheet in Oven
    4. Cook Until Brown and Cooked Through

Salads & Dressings

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My Favorite Dressings are:

  • Paul Newman’s Light Italian
    (has no corn syrup or hydrogenated oils)
  • Annie’s Low-fat Ginger or Raspberry Vinaigrette
    (has no corn syrup or hydrogenated oils).

Garbage Salad – This recipe came from one of my favorite clients

    • 1 Cup Mixed Organic Greens or Spinach Leaves
    • Add What Ever Vegetables you Have – Such as Carrots, Peppers, Zucchini, Mushrooms, Broccoli
    • Add ¼ Cup of What Ever Nuts you Have – Such as Almonds, Cashews, Walnuts, Sunflower seeds
    • Add 1 tbsp. Ground Flax Seeds or Half of an Avocado
    • Add 1 Cut up Apple or Pear
    • Add 2 Tbsp. Favorite Dressing and Toss

Roasted Pear Salad

    • 1 Cup Organic Romaine Lettuce or Baby Spinach Leaves
    • 1 Pear Roasted in Oven until Light Brown
    • ¼ Cup Walnuts (You Can Roast Them as Well)
    • Toss with 2 Tbsp. Annie’s Low-fat Raspberry Vinaigrette

Greek Salad

    • 1 Cup Organic Romaine Lettuce
    • 1 Medium Tomato
    • 1 Medium Cucumber Peeled and Chopped
    • 1 oz. Crumbled Low-fat Feta Cheese
    • 1-2 Scallions or 1/3 Red Onion Chopped
    • ¼ Cup Black Olives
    • Toss with 2 Tbsp. Paul Newman’s Light Italian Dressing
    • Serve With Hummus and 1 Small Whole Wheat Pita for Lunch

Goat Cheese Fig Salad

    • 1 Cup Organic Mixed Greens
    • 1 oz. Soft or Hard Goat Cheese
    • Couple of Ripe Figs, Cut in Half Lengthwise
    • 2 Tbsp. Favorite Dressing and Toss