Category Archives: Entree

Soba Noodle and Vegetable Bowl

Recipe makes 1 serving.

Servings:
1 Starch
1 Fiber
3 Vegetables

Ingredients:
1/2 cup Soba Noodles, cooked, drained, and rinsed
1/4 medium Red Onion, thinly sliced
1/2 cup Cremini and/or Shiitake Mushrooms, sliced
1 cup Chopped Broccoli Florets
2 Garlic Cloves, minced
1-inch piece of Ginger, peeled and minced
1/2 of a Serrano Pepper, thinly sliced
1/4 tsp. Chinese 5-Spice Powder
2 cups Hot Water
1 Chicken Bouillon Fiber Fulfill
1/2 cup Baby Spinach, chopped
Cilantro, optional garnish

Preparation:
Cook soba noodles according to package directions. Measure 1/2 cup noodles. Drain and rinse. Meanwhile, heat 2 tablespoons water in a large saucepan over medium heat. Add red onion, mushrooms, and broccoli and sauté for two minutes. Add ginger, garlic, serrano pepper, and Chinese 5 Spice powder and cook for two minutes. Add hot water to a bowl and whisk in Chicken Bouillon Fiber Fulfill until dissolved. Add mixture to saucepan and bring to a boil. Add spinach, cover, and simmer on low for 10-15 minutes until veggies are tender. Garnish with cilantro if desired.

Recipe and Photo by Sarah Schafer.

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Before Summer weather is over, here’s a recipe to use up your garden veggies!

Zoodles with Spicy Grilled Tomato Sauce

Recipes makes one serving.

One serving counts as:
3 Vegetables

Ingredients:
1 cup Zucchini, spiralized or shaved into ribbons
2 small Tomatoes, halved
4 Garlic Cloves, minced
1/4 tsp. dried Oregano
1/4 tsp. Red Pepper Flakes
2 Tbsp. fresh Basil, chopped

Preparation:
Combine tomatoes, garlic, oregano, and red pepper flakes in a bowl. Heat a grill pan (or sauce pan) over medium heat and spray with nonstick cooking spray. Add tomatoes, flesh-side down. After a few minutes, flip and turn heat to low. Cook low and slow until tomatoes start to burst and soften. Once they are very soft, turn off heat and let cool. Transfer tomatoes to a blender or food processor and add fresh basil. Pulse until desired consistency. Pour sauce over fresh zucchini and serve.

Recipe and Photo by Sarah Schafer.

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Egg White and Vegetable Frittata

Recipes makes one serving.

One serving counts as:
1 Protein (Adjust based on egg white serving indicated in meal plan.)
3 Vegetables

Ingredients:
12 Egg Whites
1/4 cup Mushrooms, sliced
1/4 medium Red Onion, sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
1 small Green Onion, sliced
1/2 Campari Tomato, diced
Black Pepper and desired seasonings/spices, to taste

Preparation:
Preheat oven to 400 degrees. In a non-stick skillet, sauté mushrooms, peppers and onions over medium-high heat with a teaspoon of water. Season with pepper and desired spices. Once veggies are tender, add spinach and cook until wilted. Beat egg whites in a bowl with a fork and pour egg whites into pan. Do not stir, just let the mixture cook until edges begin to brown. Finish cooking in oven for about 10 mins until egg whites are set. Top with green onions and tomatoes. Slice and serve!

Recipe and Photo by Sarah Schafer.

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Sweet Potato and Vegetable Skillet with Baked Eggs

Recipe makes one serving.

One serving counts as:
1 Protein
1 Starch
3 Vegetables

Ingredients:
1/2 Sweet Potato, peeled and diced
1/4 medium Red Onion, chopped
1 cup Mushrooms. sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
3 Large Whole Eggs

Preparation:
Preheat oven to 400 degrees. In an oven-proof skillet, add sweet potatoes with 2 tablespoons water and cook until almost fork tender, about 15 minutes. Add 1 tablespoon water to skillet as needed in order to speed up the cooking process. Remove sweet potatoes and set aside. Add more water, if needed, and sauté onions, mushrooms, and bell peppers until cooked through. Add spinach until wilted, then add sweet potatoes and stir. Make three small wells in veggie mixture and crack an egg into each one. Put skillet into oven and bake, about 7-8 minutes or until egg is cooked to desired doneness.

Recipe and Photo by Sarah Schafer.

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It’s been a long week!  Fire up the grill for a healthy and delicious dinner!  Beef Kabobs are just what you need on this Friday night! 

Servings:
1 Protein
2 Vegetables

Ingredients:
Juice from 1 Orange
1 tbs. Splenda Brown Sugar
1/4 tsp. Ground Ginger
1 serving of Sirloin Steak, cut into 1 inch pieces
1 serving Zucchini or Yellow Squash, cut into 1 inch pieces
1 serving Green Pepper, cut into 1 inch squares

Preparation:
Combine first 3 ingredients. Marinate beef 1 hour. Alternate beef and vegetables on skewer. Broil 4 inches from heat for about 8 minutes or until your liking. Also great on the grill!

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