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Blog Entrees Recipes

Roasted Tomato And Zucchini Shrimp Pasta

July 10, 2014

Delicious and filling. I love adding proteins with pasta. I Like chicken but I love shrimp more. All my kids used to love shrimp. They still do. But now my oldest wont eat it because one time when she was younger, I caught her eating the tail along with the shrimp and I told her hey baby what are you doing, you don’t have to eat that part of the shrimp just spit it out. she said why I said that’s the tail.  I must have went about it the wrong way because once she spit it out she didn’t put shrimps in her mouth ever since. hahahhaa. I do feel terrible. I have tried encouraging her to try it again. No luck.

Shrimps are high in protein and low in fat. True they may be high in cholesterol but thank God I don’t have cholesterol issues. My husband thinks the best source of proteins are egg whites and chicken breasts. I simply cant have those every day. Life will be too boring.

 

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Serving size: 4
Amount Per Serving
Calories 360
Total Fat 10.4g
Saturated Fat 1.8g
Trans Fat 0.0g
Cholesterol 4mg
Total Carbohydrates 60.0g
Dietary Fiber 11.4g
Protein 11.9g

Nutrition values are calculated and may vary.

Blog Entrees Recipes

Lemon and Herb Shrimp Stirfry

July 7, 2014

This is made by a very close friend of mine. Her name is Yumna but she is known on instagram as Feelgoodfoodie. Its funny how we used to be best friends in Africa when we were much younger and in 1989 we separated and never saw or heard from her since. Then one day, 25 years later I find her on instagram. What a small world it is. Please take a moment and check out her page.

Even thought there is a controversy over shrimp being high in cholesterol, they are also low in calories and high in protein. It is a good source of Vitamin D which regulates the absorption of calcium. They are high in Omega-3 which we all know by now that its good for our heart. Everything in moderation is great. I personally prefer shrimp over chicken or meat.

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Nutrition Facts (Per Serving)
Serving Size 3

Calories 510
Total Fat 13.7g
Saturated Fat 2.5g
Total Carbohydrates 55.2g
Dietary Fiber 3.5g
Sugars 2.7g
Protein 39.9g

Blog Entrees Recipes Sides

Lentil Soup

July 7, 2014

Some people aren’t sure how to use lentil or cook it. The best way we enjoy Lentil is by making lentil soup. Lentils are very nutritious. They are rich in dietary fiber, folate and iron. Best of all they are high in proteins. You can get a good serving of protein from a cup of lentil without any of the saturated fat and cholesterol you get from eating meat, poultry and fish. I love the fact that they are high in calcium, potassium and iron. This is a great meal for nursing mothers. Every time I had a baby and was breast feeding my mother and mother in law made sure I had my bowl of lentil soup daily. I like to make this with added potatoes. Through out the years I used to make it without then I had it once at my friends mothers house and I thought it was amazing so when I asked what the secret was she said a little potato and carrot does the trick. Ever since, I make it only this way. Oh please feel free to skip the rice as well. I do add that only because it makes it easier to feed the baby and my kids sort of got used to it.. Try feeding a baby soup! 🙂
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Nutrition Facts (per Serving)
Serving Size 8

Calories 239
Total Fat 3.7g
Total Carbohydrates 39.9g
Dietary Fiber 7.4g
Sugars 2.8g
Protein 12.1g

Blog Entrees Recipes

Baked Chicken and Quinoa Chili

July 6, 2014

There are 3 things I enjoy eating. Beans Quinoa and Pasta. My kids can eat quinoa all day long. Just plain quinoa nothing at all on it. So I try to make different things so I can get them to eat. This meal was delicious. I can never please them all. One of the twins picked out the beans and my oldest picked out the onions. In the end they all ate and it was all gone. This is very healthy with complex carbs and high in protein. I only wish I was able to add some chili peppers in the mix, I bet it would have tasted even better. I simply cant or my kids would not touch it. Its enough sometimes they think black pepper is spicy. I hope you enjoy this as much as we did.

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Nutrition Facts (Per Serving)
Serving Size 6- Each Serving is about 1 cup

Calories 622
Total Fat 6.8g
Total Carbohydrates 98.4g
Dietary Fiber 25.0g
Protein 44.7g

 

Blog Entrees Recipes

Chicken and Bean Stew

July 1, 2014

Sometimes it is hard to please all my kids with the meals I make. If you have more than one child and they are picky eaters you will know how I feel. My kids love these sorts of meals. Stews with rice. Try giving my kids chicken nuggets and fries and they will look at it funny. Maybe they will taste and take a few nibbles but definitely will not count as a meal. Feed them this stew and rice, they finish the whole plate and ask for more. I guess its what I got them used to. See baby Marc is about 14 months now and since I make these stews and he loves them he will eventually not like eating fries like his siblings. I truly believe its what you get your kids used to eating.

This meal is very tasty and super easy to prepare. I cook so fast I don’t have time to get too fancy most times. You can enjoy this with rice or Quinoa. I like feeding my kids fries. They are in no way on a particular diet. I just feel them healthy food in general.

Try making this meal for your family. I am sure everyone will love it.

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Nutrition Facts (Per Serving)

Serving Size 6

Calories 364
Total Fat 7.3g
Total Carbohydrates 42.9g
Dietary Fiber 16.7g
Sugars 3.8g
Protein 33.8g

 

 

 

Blog Entrees Recipes

Balsamic Grilled Chicken

June 24, 2014

This Balsamic Chicken was so juicy and delicious. I try to use different marinades with any protein I make. I just like the variety. I seem to get bored very easily from eating the same food over and over again.

I started out making just some grilled chicken with a side of quinoa and salad. I also had some tomato and Mozzarella topped with basil, olive oil, black pepper and balsamic vinegar. (My kids love snacking on these). Then I thought why don’t I just add that over the chicken on the grill and let it sit for a minute. I have to tell you the combination was perfect. Plus it looked so pretty.

We eat a lot of chicken at our house. Its my husbands number one source of protein other than eggs. For those of you that don’t know he is a body builder and a physician. He eats clean I should say about 95% of the time. Very dedicated. He kind of drives me crazy though when he always wants to know the ingredients in everything I make. The worst part of it though is when he walks up to the muffins I make for the kids and says “Hey Hun, how many scoops of protein did you put in these?”  Do you see my dilemma? There’s no way I will add protein powder to everything I make!

 

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Nutrition Facts (Per Serving)
Serving size : One Chicken breast topped with tomato and mozzarella

Calories 400
Total Fat 10.2g
Saturated Fat 0.5g
Trans Fat 0.0g
Total Carbohydrates 2.3g
Dietary Fiber 0.7g
Sugars 1.0g
Protein 70.2g

Please note that nutrition facts are calculated and may Vary

Blog Entrees Recipes

Grilled Chicken Tomato Basil Pasta

June 22, 2014

I have to admit that it was very hard for me to stop eating pasta when I went on my clean eating frenzy 8 months ago. I did lose the baby weight and more even. I was a big carb junkie back then. But I always ate bad carbs and I just didn’t care. Now that I have lost the weight I am just maintaining so I eat more healthy carbs. We make pasta once a week and I use whole wheat or whole grain.  Every time I ask my kids what they wanted to eat it seems like the only answer they know is Pasta or Peegetti. They imitate  Peppa Pig. She always says Peegetti. I would rather eat Pasta made at home than at a restaurant. I noticed that at restaurants they are always loaded with butter. Have you seen the Healthy Mac and Cheese, it is a popular one at my house.

At First we were just going to have the tomato basil pasta. it just happened that I was grilling some chicken for my husband and I realized that why not add some protein on the past dish for the kids and I am glad that they loved it. Thank God all my kids love Chicken. it came out just perfect and delicious.

 

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Serving Size: 4

Nutrition Facts (Per Serving- 1/4 of the recipe)

Calories 364
Total Fat 8.4g
Saturated Fat 0.7g
Trans Fat 0.0g
Total Carbohydrates 37.5g
Protein 37.4g

Blog Entrees Recipes Sandwiches

Bean Burger

June 20, 2014
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Serving Size: 4

INGREDIENTS:

1 Can (15oz ) Red Kidney Beans rinsed and drained
2 Garlic Cloves (minced)
2 Tbs Fresh Parsley (chopped)
1 1/2 Cup White Mushrooms (cut ver small)
1 Tsp Ground Cumin
1 Medium Onion (chopped small)
1 TB Olive Oil
2 TB Whole Wheat Flour for dusting
Cooking Spray
Salt and Pepper to taste
Cayenne pepper (optional)
Whole Wheat Buns

DIRECTIONS:

1) In a skillet add Olive oil over medium heat and cook onions until slightly golden. Then add garlic garlic and cumin and stir for a minute.

2) Stir in mushrooms and cook for a few more minutes until the water from mushroom is completely dried. Turn heat off and set aside

3) In a bowl add Beans and mash using a fork. Add parsley and the cooked mushroom mixture. Mix well. Then add salt and pepper to taste. Add cayenne pepper if using.

4) Make 4 equal patties and dust with the whole wheat flour on each side. Using a cooking spray lightly spray each side so the flour sets in.

5) Broil each side over medium-high for about 2-3 minutes.

6) Serve with whole wheat buns, lettuce and tomatoes. Use dressing of choice.

NUTRITION FACTS: (Per Pattie)

Calories 158
Total Fat 4.7g
Carbohydrate 22g
Dietary Fiber 6.0g
Protein 7.4g

Please note that nutrition facts are calculated and may vary
Blog Entrees Recipes

Chicken Vegetable Fried Rice

June 18, 2014

Serving Size: 2

INGREDIENTS


1 Chicken Breast (Large-cut into small cubes)
2 Eggs
1/2 Cup Shredded Carrots
1 TB Olive Oil
2 Tsp Fresh Ginger
2 Garlic Cloves
1 TB Liquid Aminos (or low sodium soy sauce)
1 Cup Pea Pods (about a handful)
1/2 Cup Red Sweet Peppers (sliced)
Salt and Pepper to taste
2 Cups Cooked Brown Rice
1 TB Chilli Paste or Sirracha (optional)
1 TB Fresh Cilantro for Garnishing
1/4 Cup Chopped Green Onions for
Garnishing
Cooking Spray

DIRECTIONS:

1) Cook/Sauté chicken in a pan with cooking spray and a dash of salt and pepper then set on the side.

2) Whisk eggs in a small bowl and cook with cooking spray. Scramble gently. Once cooked set on the side as well.

3) In a skillet add olive oil, garlic ginger and all veggies. Cook on medium heat for 1-2 minutes.

4) Add in the cooked Rice and mix. Then add the chicken, eggs, liquid Aminos or soy sauce with a dash of salt and pepper. Mix for a minute on low heat. Garnish with cilantro and green Onions then serve and enjoy!

** You can double the ingredients to make 4 Servings if needed.

Blog Entrees Recipes

African Marinated Grilled Chicken

June 16, 2014
chicken, grilled chicken, healthy grilled chicken

Hi Guys! For those of you that don’t know this I was born in west Africa. A beautiful country called Sierra Leone. Locals there make AMAZING food. Despite the fact that everything they make is super spicy, everything is just fresh and handmade. The best of all is the street food. I was a street food addict. I kind of  miss it. I left about 15 years ago. Maybe I will go for a visit soon.

Getting back to the grilled chicken, this marinade is well known there. They call it “Seri” pronounced Seh-ri. This is used with meat, fish, shrimp and chicken. I like it mostly with meat and chicken.  I use it when I am grilling kebabs and I always make some spicy just for me. Try this I am sure you will love it and use it always. Cheers!

Serving Size: 2

INGREDIENTS

2 Chicken Breast ( each sliced in middle to make them thinner)

Marinade:
1 Small Cooking Onion
2 Tbs white Vinegar
1 Tsp Salt
1/2 Black Pepper
2 Tbs Organic Tomato Paste
1 Tb Olive Oil
2 Tbs All Natural Peanut Butter
1 Tsp Cayenne Pepper (optional-I skip this ingredient now because of my kids)
Fresh Cilantro to Garnish

DIRECTIONS:

1) Place all marinade ingredients in a food processor and process till a paste is formed. Remove and place In a bowl.

2) Dip Chicken breast in marinade and until they are well coated. (For better result you can place in a ziplock in fridge for an hour-am always in a hurry)

3) Grill breast until cooked to your liking. Garnish with fresh Cilantro. Enjoy with any hot sauce such as Chili Paste or Sirracha.

NURTITION FACTS (Per Serving)
Calories 477
Total Fat 21.4g
Saturated Fat 2.5g
Trans Fat 0.0g
Total Carbohydrates 9.9g
Protein 60.3g

Please Note that nutrition facts are calculated and may vary.