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Recipes

Main Dishes:

Al's Desperate Sloppy Joes: (click to expand)
    Ingredients:
  • 1 lb lean ground beef
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 3/4 cup ketchup
  • 3 tsp brown sugar
  • 1 tsp prepared yellow mustard
  • 2 large garlic cloves finely chopped
  • 1/2 tsp chili powder (Penzey's Spices - Chili Con Carne)
  • 1/4 tsp ground black pepper
  • Pinch of dried Oregano
  1. Brown ground beef in skillet.
  2. Move beef to edge of pan. Lightly brown garlic. Then fry onions & peppers.
  3. Add remaining ingredients & cook on low heat, stirring to allow flavors to meld.
  • Tips: Use organic ketchup. No corn syrup!
Roasted Stuffed Bell Peppers: (click to expand)
    Ingredients:
  • 4 Bell Peppers
  • Brick or Muenster Cheese
  • 4oz Chorizo
  • 1 lb Ground Beef (LEAN)
  • Finely Chopped Garlic (2 cloves)
  • 1/2 Sweet Onion, Chopped (1.6 oz)
  • 8oz Can Tomato Sauce
  • 1 tsp Cumin
  • 1/4 tsp Oregano
  • 1 cup Rice (cooked)
  1. Brown beef and mix in chorizo. Push to side of skillet.
  2. Saute onions and add garlic, cooking it lightly.
  3. Pour in sauce, spices and rice. Mix it all thoroughly, heating it well.
  4. Roast bell peppers by charring the outer skin. Either use a kitchen torch or the burners on a gas stove. Skin should be completely blackened. Then place peppers in a plastic bag for 15 minutes.
  5. Afterwards, wipe the black skin off of the peppers and rinse them clean. Then cut them open and remove seeds. Peppers can be sliced into halves or the tops can be cut open to make a hole.
  6. Stuff filling into peppers and layer on cheese as desired. Warm in a toaster oven or microwave and serve.
  • Note: The tomato sauce can be substituted with 1/2 of organic ketchup.
Mediterranean Lemon Chicken: (click to expand)
    Ingredients:
  • 1/4 cup lemon juice or 1 lemon
  • 2 tsp dried oregano
  • 3 cloves garlic
  • 1 Tbs olive oil
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 6 chicken legs
  1. Preheat oven to 425° F.
  2. In a 9x13 inch baking dish, add the lemon juice (add grated peel) with oregano, garlic, oil, salt and pepper. Stir until mixed.
  3. Remove skin from chicken pieces and discard. Coat chicken pieces with lemon mixture and arrange, bone side up, in baking dish. Cover dish and bake for 10 minutes. Turn and baste chicken.
  4. Reduce heat to 400° F and bake uncovered, basting every 10 minutes, for about 30 more minutes. Serve chicken with pan juices.
Baked Mushroom Chicken: (click to expand)
    Ingredients:
  • 4 boneless skinless chicken breast halves (1 pound)
  • 1/4 cup all-purpose flour
  • 3 tablespoons Smart Balance, divided
  • 1 cup sliced fresh mushrooms
  • 1/2 cup low sodium chicken broth
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/3 cup shredded part-skim mozzarella cheese
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup sliced green onions
  1. Flatten each chicken breast half to 1/4-in. thickness. Place flour in a resealable plastic bag; add chicken, a few pieces at a time. Seal and shake to coat.
  2. In large skillet, brown chicken in 2 tablespoons butter on both sides. Transfer to a greased 11-in. x 7-in. baking dish. In same skillet, saute mushrooms in remaining butter until tender. Add broth, salt and pepper. Bring to a boil; cook for 5 minutes or until liquid is reduced to 1/2 cup. Spoon over chicken.
  3. Bake, uncovered, at 375° for 15 minutes or until chicken is no longer pink. Sprinkle with cheeses and green onions. Bake 5 minutes longer or until cheese is melted. Yield: 4 servings.
Low Fat Vegetable Curry with Ginger: (click to expand) Low Fat Vegetable Curry with Ginger
  • Adapted by [source]
  • This is a completely vegan vegetable curry that uses low fat coconut milk.
    Ingredients:
  • 1.5 cup Fat Free Coconut Milk
  • 3oz Sweet Onion
  • 6g Fresh Ginger Finely Chopped
  • 12g Garlic Finely Minced
  • 5 oz White Mushrooms
  • 6 oz Carrots
  • 7 oz Sweet Bell Pepper
  • 4.5 oz Cauliflower
  • 3.4 oz Broccoli
  • 6 oz Zucchini
  • 1/4 tsp Black Pepper
  • 1/2 tsp Iodized Salt
  • 2 Tbs Curry Powder
  • 1 tsp Sugar
  • 2 Tbs Corn Starch mixed w/ 1/4 cup cold Water
  1. Finely chop ginger & garlic.
  2. Place large pan over medium heat, add some of the coconut milk. Stir in onions, ginger & garlic.
  3. Bring liquid to boil & cook until onions are soft & translucent.
  4. Add in mushrooms, carrots, pepper, cauliflower, broccoli, zucchini & spices. Stir to combine.
  5. Bring liquid to boil. Reduce heat to lowest setting & cover with lid. Cook for 10 minutes or until vegetables have desired crunch.
  6. Remove lid & turn heat up to medium. Add in remaining coconut milk plus cornstarch/water mixture. Stir well, coating.
  7. Reduce liquid until it reaches desired consistency.
  8. Serve with quality rice like California Brown Basmati.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings
  • Fat: 0g (Sat Fat per serving)
    Sodium: Xmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Chickpea Pumpkin Coconut Curry: (click to expand) Low Fat Chickpea Pumpkin Coconut Curry
  • Adapted by [source]
  • A whole food plant-based Chickpea Pumpkin Coconut Curry using much less fat than conventional coconut milk recipes!
    Ingredients:
  • 1 Tbs Olive Oil
  • 1 Yellow Onion, roughly chopped
  • 2 Garlic Cloves, minced
  • 1 cup Carrots, chopped
  • 1/2 cup Tomatoes, chopped
  • 3oz Fresh Spinach
  • 15oz can Pumpkin Puree
  • 15oz can Chickpeas, drained & rinsed (1.5 cups)
  • 1 Tbs Curry Powder
  • 1/2 tsp Ginger Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/4 tsp Black Pepper
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 1/8 tsp Cayenne Pepper (Chilli Powder)
  • 1/4 cup (1oz) Cashews (2g Sat Fat) + 3 Tbs cup Shredded Coconut (9g Sat Fat)
    - soaked in 2.5 cup Water for 1+ hr, then blended
  • 1/2 Lime
  1. Soak cashews & coconut in 2.5 cups water for 1 or more hours. Then blend in Nutri-Ninja for 1 minute to make creamy coconut milk.
  2. In large pot, heat oil over medium heat.
  3. Add onion, cooking for 3-5 minutes, until soft. Add garlic & cook 1 more minute.
  4. Add carrots & tomatoes; stir to combine. Partially cover pot; cook for 5-8 minutes, until carrots become slightly tender.
  5. Add pumpkin, spinach, chickpeas & spices. Stir until fully combined.
  6. Add coconut milk, mixing well.
  7. Bring to boil, then turn heat down. Simmer for 15-20 minutes, until the carrots are fully tender.
  8. Serve over rice, squeezing lime over each serving.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 6 Servings
  • Fat: 1.8g (Sat Fat per serving)
    Sodium: 192mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Five-Spice Vegetable Stir-Fry: (click to expand) Five-Spice Vegetable Stir-Fry
  • Adapted by
  • A low sodium, low fat plant-based stir fry.
    Ingredients:
  • 1/2 Tbs Expeller Pressed Canola Oil (7g Fat / 0.5g Sat Fat)
  • 1/4 tsp Sesame Oil (1.16g Fat / 0.2g Sat Fat)
  • 5 small Garlic Cloves, chopped
  • 1 small piece of Ginger, finely chopped
  • 1/4 tsp crushed Red Chillies
  • 1 medium Carrot, sliced
  • 8-10 Broccoli Florets
  • 8 Fresh Button Mushrooms, quartered
  • 1/2 medium Sweet Onion, sliced
  • 1/2 small Zucchini, cut into medallions, halved
  • 1 tsp Five-Spice powder
  • 1 Tbs Rice Wine
  • 2 Tbs low sodium Soy Sauce (1150mg Sodium)
  • 1 cup Orange Puree (1 medium orange)
  • 1 Tbs Corn Starch, mixed with 2 Tbs water
  • 2 Tbs Honey
  1. Heat oil in non-stick wok. Add garlic, ginger & crushed red chillies. Sauté for 30 seconds.
  2. Add carrot & broccoli. Stir-fry for 2 to 3 minutes.
  3. Add onion, mushrooms, zucchini, rice wine, soy sauce & five-spice powder. Mix well.
  4. Add orange juice & a little water as needed. Mix well.
  5. Add corn starch & cook until sauce thickness.
  6. Add honey & mix well.
  7. Serve with brown rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings
  • Fat: 0.2g (Sat Fat per serving)
    Sodium: 288mg (per serving)
  • Albo-Rating: 5 by 3 test standards