1- 6 pieces boneless chicken thighs
2- 1.5 cup pearl barley
3 – 1 cup mixed frozen kale & spinach
4 – 1 cup frozen rice cauliflower
5- 1/2 cup shredded carrots
6- 2 minced garlic clove
Ground turkey patties, are one of my family’s favorite recipe. You can use ground beef but I prefer to make them with ground turkey. They come out as delicious and more healthy.
Preparation & Cooking direction
A note to parents: If your children have hard time to give this recipe a try use the same recipe to make meatballs. Then cook the meatballs with their favorite pasta sauce and serve over spaghetti.
After a BBQ most of us have leftovers grilled meats or chicken . Use the leftover grilled chicken to make this delicious salad to take to work for lunch during the week . The dressing is sweet and tangy in the same time. You can try to experiment with other fruits that you have available to come up with your favorite dressing. Please feel free to share your ideas .
4 ounces grilled chicken
3 mini colored mini peppers
1/2 medium sweet onion
2 celery sticks
1 small plum
1 cup grapes of your choice
1 ounce dried cranberries
1 ounce walnuts
Cut the vegetables and chicken close to similar . Chop the walnuts and dried cranberries. Cut the grapes in half . Cut in small pieces the plum.
1 ounce avocado
1/2 cup grapes
2 Tbsp apple cider vinegar
1/2 tsp salt
1/3 cup water
Mix well all the ingredients in a blender until creamy as seen in the picture above. Add more salt or vinegar to your liking.
1- Frozen Salmon – 6 oz ( 290 calories )
2- Salmon seasoning or garlic salt – 1/2 tsp
3- Lemon juice – 1 tbsp
Put the salmon in a small pan. Add the lemon and seasoning as seen on the picture below. Cover the pan completely. Put the pan over medium burner. Cook on the medium heat setting , this is very important step in order for the salmon to come up just right. If you need to see a picture of medium heat setting click on the “ Helpful tips”.
Cook for 8 minutes .
This is the picture after 8 minutes are done. Since the heat setting was just right , and the salmon was frozen you have juices in the pan . If you don’t see the juices n the pan that means your left the heat settings to high.
Turn the salmon over and cook for another 4 minutes. Turn off the heat. The picture below shows how salmon looks after 4 minutes are done . No juices left on the pan but you have all the flavor there. Take the salmon out and put 2 tbsp of water and scrape the pan in order to combine the flavor with the water. In this moment you can taste the juices and see if you like to add extra lemon or salt according to your taste.
Make it a meal under 400 calories : 1- 6 oz of salmon with the simple lettuce salad total of 369 calories. 2- Serve 3oz of salmon with Potatoes and green bean salad total of 360 calories. 3- Serve 3oz of salmon over 1 cup plain brown rice and 2 servings of broiled mini colored peppers total of 385 calories.
Chose ahead what you will serve the salmon with. Buy ahead the needed ingredients you need so you will stick with your healthy eating. When it comes to eating healthy many times what causes most stress is the thought of not knowing what to cook or not being prepared. I try to put the information in the blog in a way that you can find practical help in both areas. Just chose to take action to benefit yourself.
Prepare = Excel
Faliure to prepare = Derail
Don’t need a grill to make mouth watering ribs . My husbend does such a good job grilling ribs in the summer and my family missed them for the rest of the year . So I came up with this recipe which has been a crowd pleaser. Each time I served the ribs I am asked how did I make them . Here is my method.
1-Pork ribs close to 2 pounds
Put the rack of ribs in a large baking pan.
Season the ribs well as seen in the picture below. Use your favorites pork seasoning or just seasoning salt .
Put the ribs in 500 degrees preheated oven for 25 minutes.
After 25 minutes turn the rack of ribs on the other side.
Let it continue to cook for 20 more minutes.
Preparation for Sweet glaze
While ribs are cooking prepare the sweet glaze .
In a small bowl mix 4 Tbsp brown sugar and with 6 Tbsp warm water. Mix well until the sugar is dissolved completely.
When the last 20 minutes are done take out the ribs and pour the sweet liquid over the rack of ribs. Pictures below shows how the ribs look on both sides after the sweet glaze is poured over. Let it cool for 10 minutes or until safe handle.