Veggie

Chicken Spinach Marinara

Posted on Jun 26, 2019 in Chicken, Fowl, Lunch/Dinner, Veggie

“Chicken Spinach Marinara”

Ingredients (serves 2-4):
• 1-1 ½ lbs. fresh, organic, hormone-free chicken breasts
• Avocado oil
• 4 fresh garlic gloves, minced
• 1/2 fresh, organic onion, chopped
• 10 Mushrooms, sliced
• 1/2 Bell pepper, chopped (yellow, green, red, or orange)
• 1 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• 1 cup organic, marinara sauce
• 1/2 cup hormone-free cottage cheese
• 2 Handfuls, fresh, organic baby spinach leaves, chopped

In non-stick ceramic skillet add small amount of avocado oil, and sautéed garlic, onions, mushrooms, peppers and seasonings

Once sautéed and thoroughly heated to desired wellness, add to marinara sauce

Add cottage cheese and spinach leaves to marinara mixture

Place chicken breast pieces into avocado lightly-greased glass baking dish to prevent sticking

Pour marinara mixture over chicken and bake at 350 degrees until cooked (45 – 60 min)

Garnish with fresh parsley

DELIZIOSA!

YOUR HEALTHY PLATE COACH – Rita

Radical Radish Salad

Posted on May 15, 2019 in Lunch/Dinner, Veggie

“Radical Radish Salad”

A tasty vegetable delight is what’s for lunch today. You can always top it off with a protein of your choice too, if you like…maybe chicken, turkey, buffalo, beef, or one of your favorite fish. As is though, it is satisfying on a warm day and definitely not too heavy.

Ingredients: (serves 4)
3 Tbsp. Rice vinegar
2 Tbsp. Toasted sesame oil
2 Tbsp. Coconut aminos
½ tsp. organic coconut crystals
Mix above ingredients together in a medium bowl

Add:
2 cups thinly sliced organic radishes
1 cup organic carrots (curled, baby, or matchstick-cut)
1/2 cup organic chopped cilantro
1/2 cup organic chopped arugula
1/2 cup thinly sliced organic cucumber

Toss all ingredients together to coat well
Let stand 10 minutes
Using tongs or slotted spoon, transfer to a serving bowl; garnish with toasted sesame seeds

YOUR HEALTH PLATE COACH – Rita

deep dip shrimp lunch/dinner

Deep Dip Shrimp

Posted on Apr 3, 2019 in Lunch/Dinner, Seafood, Veggie

“Deep Dip Shrimp”

Wow…we are waking up to day-light-savings time here in California, and it’s great to be looking at nicer weather ahead now. Staying active probably won’t be a problem this time of year, but we still need to remember to plan ahead for healthy eating rather than the choose-as-you-cruise carb overload, which happens when we fail to plan. This week’s meal is easy…only quick steps needed for our “Deep Dip Shrimp”.

Ingredients: (serves two)
• 1 lb. pre-cooked shrimp, tails removed
• 12 oz. fresh, organic broccoli slaw
• 1/4 large, organic purple onion, sliced
• 6 oz. organic mushrooms, sliced
• 4 gloves organic garlic, minced
• 2-4 Tbsps. toasted sesame oil
• 1/4 tsp. red pepper flakes

Add 2 Tbsp. oil to wok and heat to medium

Add onions and garlic to heated oil and stir

Add shrimp, slaw, mushrooms, flakes and remaining oil; continue cooking until thoroughly heated

Remove to warm plate and “dip” into a taste bud delight!

Top with minced nuts of your choice

seaside omelet

Breakfast: Seaside Omelet

Posted on Mar 20, 2019 in Breakfast, Eggs, Seafood, Veggie

Breakfast: Seaside Omelet

Yep, a good breakfast sets the stage for an
awesome day, so we’re taking the steps for
success with our morning creation.

Ingredients (single serving):
• 3-4 organic egg whites
• Cooked shrimp, chopped
• Organic, spray avocado oil
• 1 Handful organic, baby spinach leaves, chopped
• 1/4 Cup organic cherry tomatoes, chopped
• Onion powder
• Italian seasoning
• 2 Tbsp. organic cottage cheese
• 1 Pepper, orange, red, yellow or green, sliced into rings

Whisk egg whites thoroughly, set aside in a bowl

In non-stick ceramic skillet, lightly spray oil

Add chopped spinach leaves and sautéed until wilted

Add cooked spinach leaves, tomatoes, & shrimp to whisked egg whites in bowl

Wipe out non-stick skillet with paper towel, lightly spray oil a 2nd time

Heat skillet with spray oil to medium-low temperature

Add egg white-spinach-tomato-shrimp mixture to warmed skillet

Sprinkle both the onion powder and the Italian in desired amounts onto mixture

Cover mixture until medium-wellness

Uncover mixture, add fat-free cottage cheese to half of mixture and fold 2nd half over cottage cheese

Gently slide onto plate, add pepper rings to plate, and place into pre-heated, 250 degree oven

Clean up all preparation and cooking mess while omelet finishes cooking in oven (5 to 10 minutes)

Enjoy the taste of your great seaside creation!