DINNER

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Microwave Meatloaf in a Cup

Minutes to Prepare: 5   Minutes to Cook: 5    Number of Servings: 1

Ingredients

4 oz Beef ground
1/4 cup PictSweet Seasoning Blend, (frozen onions, bell peppers, celery and parsley.)
2 tbsps. Oatmeal (plain)
3 tbsps. Catsup 
1/2 tsp Garlic
1 tsp. Italian Seasoning.
1 cup Green Beans Cut 
Cooking Spray

Instructions

Place frozen seasoning in a microwave for about 30 second to defrost then drain liquid then in a bowl mix defrosted seasoning, ground beef, Oatmeal, Catsup, Garlic, and Italian Seasoning until all combined.  Spray cooking cup and place meat mixture in cup.  Pat down in a cup/mug so you have a firm base. Cover meat mixture with cut green beans, add salt and pepper to the veggies on top. Put in microwave, cover loosely (I use one of those microwave covers with the holes).  Cook at 2-minute intervals for about 5-6 minutes, depending on the microwave oven. Test for readiness with a fork. Make sure you test sides and middle. When cooking is complete, let it rest for 5 minutes. You can eat right from cup or turn onto a plate, either way it is good eating.

Tips

The Green Beans on top are used to keep the meat from drying out. You can use any veggies to top this meatloaf in a cup,  make sure they are something that cooks fast. Chopped bell peppers, canned Lima beans, Asparagus, corn adjust nutrition facts as needed.

Calories: 432.3 | Carbs: 41.1g | Fat: 19.2g | Protein: 26.2g | Fiber: 7.2g

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Shrimp with Spinach

Minutes to Prepare: 10   Minutes to Cook: 10   Number of Servings: 4

Ingredients

1 ¼ pounds large shrimp (about 20 per pound), peeled and deveined,
3 large cloves of garlic
Cooking spray
5 cups lightly packed baby spinach leaves (5 ounces)
 ¾ cup water
2 teaspoons smoked paprika
¼ teaspoon salt
Pinch cayenne pepper

 Instructions

Thinly slice the garlic. Coarsely chop the spinach.  In a non-stick skillet spray with cooking spray; add the garlic and cook for about 30 - 40 seconds, stirring frequently, until the garlic is lightly browned.  Move the garlic to a small dish.  Add shrimp to skillet; add water cook on medium until shrimp turn pink and opaque. If you still have water in the skillet, drain it.  Add paprika, salt and cayenne, stir in the spinach and return garlic to the pan and cook until spinach wilts, 1-2 minutes more.

Tips:

Options your can substitute baby kale or Bok Choy for the spinach.

Makes 4 Servings 100 g (3.5oz) 

Cals 56            Carbs 1.5         Fat .5             Protein 12.2

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Cabbage and Pork Steak

Ingredients:

1 Pork Steak
1/2 large head cabbage: Red or Green, cored and shredded
1 tablespoon caraway seed or cumin
1/2 cup white wine vinegar, 
1 tablespoon of Stevia  

1 pinch of salt and pepper 

 Instructions

 Put Pork Steak across the bottom of a large pot. Cover with a layer of cabbage. Add a pinch of caraway seed or cumin. Season with a little salt and pepper.

Fill the pot with enough water to come about 3/4 up the side of mixture.  Bring to a boil, and cook for about 35 minutes, or until the cabbage is soft, stirring occasionally.

Let cool slightly and then add vinegar and stevia.  Add half of vinegar and stevia to start stir and taste. Continue to add vinegar and stevia until you've achieved a taste to your liking.

Tips:

Options you can substitute 4 oz of lean center cut pork chops or 4 oz of end-cut pork chops for the pork steak. The calories are a little less with these cuts.  

Cals  124    Carbs 5    Fat 8    Protien 11.6

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Beef & Turkey Lasagna with Zucchini and Wonton Wrappers 

Ingredients

3.5 oz. Ground beef, lean 
3.5 oz. Turkey, Ground turkey, 93% lean.
1/4 cup, chopped Onions, raw 
1/4cup sliced Zucchini 
1 tsp Oregano, ground 
1/2 cup Cheese, Mozzarella Cheese, Fat Free, shredded Kraft 
3 wrapper, wonton (3-1/2" square Wonton wrappers (includes egg roll wrappers) 
1 cup Tomato Sauce 

 Instructions

Brown meat in skillet, add onions and Italian seasoning, cook until onions tender, add tomato sauce. Place a little of the meat sauce in the bottom of an oven-proof casserole dish. Layer wonton wrappers over sauce, then cover with zucchini strips, add remaining meat sauce. Sprinkle cheese on top. Bake for 20 minutes at 350 F. Serving Size:  Makes 6 servings.

 Tips

Freezes well!

Cals  111.2   Carbs 7    Fat 4.8    Protien 10.2

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Stuff Bell Peppers Economy Style

Ingredients

3.5 oz Ground beef 
3.5 oz Turkey, Ground turkey, 93% lean
1/2 cup, chopped Onions, raw 
1 clove Garlic minced
1/4 cup Parmesan Cheese, grated 

 Instructions:

In a medium bowl, mix meat, onions and garlic until combined. Clean your bell peppers and cut them in half (if you have large peppers or want smaller portions, just cut them where the lobes separate 3-4 sections). Fill bell peppers with meat mixture and top with Parmesan cheese. Bake 15-20 minutes in a 350 F oven.

Serving Size: makes 8 servings (serving size, half of one bell pepper)

 Tips:

Freezes well.

Cals 74.6   Carbs  1.1   Fat  5.1    Protien  5.9

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Moussaka Greek Casserole

Ingredients

1/2 cup Picsweet 3 pepper &onion blend frozen (by TAMIM1965) 
3.5 oz Ground beef 
3.5 oz Turkey, Ground turkey, 93% lean 
5-6 oz (s) Eggplant, fresh 
1 1/2 tsp Cinnamon, ground 
2 serving Stevia in the Raw 
1/2 cup Hunt's Diced Tomatoes 
1 tsp Nutmeg, ground 
1 tsp Paprika 
1 tsp Oregano, ground 
1 large Egg, fresh, whole, raw 
2 tbsp Parmesan Cheese, grated 
6 oz Fage 0% Greek yogurt 

 Instructions

Slice peal and eggplant, place on sheet pan spray with cooking spray and put in 350 F oven. Turn eggplant often, cook until it becomes soft, be careful not to burn (okay if edges become charred. Brown meat in skillet with Picsweet seasonings. When meat has browned add ground seasonings paprika, cinnamon, nutmeg, and oregano cook for about 30 seconds. Add tomatoes and Stevia. Cook for about 5 minutes, stir well.

Spray baking dish with cooking spray, put a little of the meat sauce in the bottom of baking dish, then layer the eggplant on top. Add meat sauce on top of eggplant. Continue layering until all sauce and eggplant used.

Put Fage yogurt and Parmesan Cheese with a beaten egg in blender and mix until foamy, about a minute.  Pour egg mixture over contents of baking dish. Bake at 350 F for about 20-25 minutes until hot and bubbly.

Serving Size: makes 6 servings

 Tips

Freezes well.

Cals 129.3   Carbs  5.1  Fat  7.1    Protein  11.2

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Pork Stirfry with Green Beans, New Potatoes & Water Chestnuts

Serving Size: Makes 4- 1 cup servings

Ingredients3.5 can Great Value Cut Green Beans 
1 serving Pork chop thin cut 2.5 oz Diced
5.3 oz Yukon Gold Potatoes (Cooked)
1 can Reese Water Chestnuts 
Instructions:Diced pork chop. Precook potatoes in the microwave. Spray pan with cooking spray add diced pork chop cook until brown. Add green beans and water chestnuts and pre cooked potatoes. Cook on Medford 2 - 3 to heat. Add Hoisin sauce, stir, and serve.Cals 95        Carbs 16        Fat 0        Protein 2

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Chicken with Potatoes & Tomatoes & Picante Sauce

 Makes 1 serving about 1 cup

Ingredients:

4 oz Chicken Tenders or Chicken Breast 

2.5 oz Yukon Gold Potatoes  

1 Med. Tomatoes, Roma, Fresh 

2 tbsp Best Choice Picante Sauce 

Instructions:

Pre-cook potatoes in microwave a couple of minutes until tender when pierced with a knife. I use mini potatoes, but you could also use frozen hash browns (1/2 cup). Diced raw chicken. Spray small fry pan with cooking spray, add chicken. Cook until chicken lightly brown. Add potatoes continue to stir and cook until you get a little color on potatoes. Add tomatoes cook 1 minute. Add Picante Sauce cook for 1 - 2 minutes until heated thru. Serve.

Tips:

Serve with salad or vegetable side dish like green beans or broccoli.

Cals 216.9        Carbs 21.3      Fat 2.5        Protein 28.4

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Microwave Lasagna

Nutrition Info

·         Calories: 165.8

·         Fat: 8.8g

·         Carbohydrates: 10.5g

·         Protein: 10.4g

Ingredients

4 oz. Ground beef, lean (80/20)
1/2 cup Del Monte Diced Tomatoes
1 tbsp Italian Seasoning
1 tbsp.Parmesan Cheese grated.
1 tbsp.Parsley, dried
Salt & Pepper
1/2 cup Cut Leaf Spinach - Frozen (Thawed and Drained)
3 tbsps. Ricotta Cheese Fat Free.
1/5 cup Kraft Shredded 2% Mexican Four Cheese blend
2 sheets Vigo Lasagna noodles (precooked no boiling) 
2 tbsps. Diced tomatoes.

Directions

Combine ground beef, ½ cup tomatoes, Italian seasoning, parsley, Parmesan cheese and salt and pepper in a bowl, in another small bowl combine greens and Ricotta cheese.

Spray a small shallow baking dish (about) with cooking spray add the 2 tbsp. of diced tomatoes on the bottom of the dish, add 1 lasagna noodle, add half of the beef mixture, add ½ of the green mixture. Repeat with second noodle, beef and greens, press down gently to make sure no void areas . Sprinkle ½ cup of shredded 4 cheese mix on top.

Cover dish with a plate or some other cover so it will let the stem escape. Cook on high for 8-9 minute until noodles are tender.

Serving Size: 4 servings

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Broccoli Slaw with Smoked Sausage and Potatoes

Nutrition Info

·         Calories: 239g

·         Fat: 12g

·         Carbohydrates: 18.5g

·         Protein: 12.8g

Ingredients

1 1/4 cups serving Broccoli Slaw - Eat Smart 
2 oz Savoie’s Smoked Sausage 
2.3 oz Yukon Gold Potatoes (new potatoes)

Directions

Spray pan with cooking spray add diced sausage and brown. While this is cooking microwave small new potatoes until you can pierce with knife and diced them. When sausage browned add potatoes and broccoli slaw stir for about 2-3 minutes until heated through. Serve.

Serving Size: Makes 1 - 1 cup servings

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Thai Orange Chicken 

Nutrition Info

·         Calories: 174.6

·         Fat: 6.1g

·         Carbohydrates: 18.2g

·         Protein: 12.8g

Ingredients

4 oz (s) Chicken - Extra Lean Ground chicken 
1/2 cup, chopped Onions, raw 
1 clove Garlic 
1/8 tsp Ginger, ground 
1/2 tbsp Basil 
1/2 tbsp Parsley, dried 
1/8 tbsp Fish Sauce 
1 tbsp Soy Sauce 
1 tbsp Rice Wine Vinegar 
1/2 tbsp Orange Marmalade 
1/2 cup slices Carrots, cooked 
4 oz Vermicelli (measure before cooking)
1/4 serving canned fruit, mandarin oranges, dole, light syrup, Drained and rinsed  

Directions

Brown chicken in a small skillet. Then add onions and garlic and cook until tender. Add dry spices & liquids. Mix well. Add carrots and marmalade. Mix well. Add vermicelli but breaking off about 1-inch pieces and add to skillet. Mix and cook covered for about 10 - 15 minutes on medium heat. Add a couple of tablespoons of water if too dry.

Serving Size: Make 2 - 3/4 cup servings

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Eggplant Casserole w/ Ground Chicken & Cauliflower Rice

Nutrition Info

·         Calories: 91.2

·         Fat: 2.5g

·         Carbohydrates: 7.4g

·         Protein: 10.4g

Ingredients

16 oz ground chicken
2 cup, cubes Eggplant, fresh 
2 cup Cauliflower Rice 
3 serving Tomatoes, Roma, Fresh, 1 Med 
3 stalk, large (11"-12" long) Celery, raw 
1 cup, chopped Green Peppers (bell peppers) 
1 cup, chopped Onions, raw 
1 tsp Better Than Bouillon - Chicken Base 
1 tsp Cinnamon, ground 
1/4 tsp serving Stevia in the Raw 

Directions

In a skillet brown chicken, onions, celery & bell pepper. Add tomatoes & salt & pepper. Place in a 9x11 baking pan and bake for 30 minutes.

Serving Size: Makes 10 - 1/2 cup servings 

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Taco Meat Chicken & Pinto Beans (1lb chicken)

Nutrition Info

·         Calories: 96.3

·         Fat: 3.7g

·         Carbohydrates: 8.0g

·         Protein: 7.9g

Ingredients

16 oz Chicken - ground (uncooked) 

1 1/5  cup Pinto Bean, Great Value 

1 1/2  cup Hunt's Diced Tomatoes 

2 tsp Old El Paso Taco Seasoning 

1 cup, chopped Onions, raw 

Directions

Use cooking spray in a large skillet, brown off meat and onions. Add tomatoes, pinto beans and seasoning mix. Stir well and cook for 20 minutes.

Serving Size: Makes 12 - 1/2 cup servings 

           

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Lasagna with Ground Chicken & Turkey

Nutrition Info

·         Calories: 97.5

·         Fat: 3.2g

·         Carbohydrates: 7.0g

·         Protein: 10.3g

Ingredients

1 tsp Oregano, ground 
1/4 cup, chopped Onions, raw 
1/4 cup, sliced Zucchini 
1 cup Tomato Sauce 
3 wrappers, wonton (3-1/2" square) Wonton wrappers (includes egg roll wrappers) 
3.50 oz Turkey, Ground turkey, 93% lean 
1/2 cup Cheese, Mozzarella Cheese, Fat/Free, Shredded Kraft 
4 oz Chicken - ground (uncooked) 

Directions

Brown meat in skillet, add onions and Italian seasoning cook until onions tender, add tomato sauce. Place a little of the meat sauce in the bottom of an ovenproof casserole dish. Layer wonton wrappers, then cover with zucchini, add remaining meat sauce. Sprinkle cheese on top. Bake we minutes at 350 F.

Serving Size: Makes 8 servings

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Garlic Brown Sugar Chicken

Nutrition Info

·         Calories: 166.4

·         Fat: 8.0g

·         Carbohydrates: 4.3g

·         Protein: 19.4g

Ingredients

4 tsp brown sugar
12 ounces boneless, skinless chicken breasts
1 clove garlic
2 Tbsp butter
Dash black pepper

Directions

This makes four servings, 3 oz per person

1. Melt the butter in a frying pan.
2. Brown the garlic in the butter.
3. Add chicken breasts to garlic and butter and cook thoroughly, adding pepper as you like it.
4. When chicken is fully cooked add brown sugar on top of each breast.
5. Allow the brown sugar to melt into the chicken (about 5 minutes).
6. Serve with your favorite carb, and veggie or salad. We usually have rice or noodles and carrots or green beans.

 

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Shrimp, Broccoli and Rice

Nutrition Info

·         Calories: 235.8

·         Fat: 1.9g

·         Carbohydrates: 41.8g

·         Protein: 13.8g

Ingredients

1- Bag Shrimp, large frozen 
1 cup Onions, Chopped
2 cloves Garlic, minced
2 cups Rice (1 envelope ready rice already cooked)
1 can Pineapple chunks in own juice
Salt and Pepper

Directions

Sauté Onions and garlic in non- stick pan until soft. Add shrimp cook until pink, add rice, salt and pepper mix well , add Pineapple mix. You can add any type of seasoning you like to change the taste, try Mexican, cumin, chili power, Asian, soy sauce, Indian, turmeric cumin, and curry. Also, try chicken and pork. I have made it with ground Turkey. Change up the fruit, Mandarin Oranges and a few slivered Almonds and a touch of Peanut butter and you have Thai food. Ramin noodles can be substituted for rice (do not use the seasoning that come with the noodles. 

Serving Size: Makes 4 servings.

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Chicken & Capers in Lemon Butter Sauce

Nutrition Info

·         Calories: 180.3

·         Fat: 6.5g

·         Carbohydrates: 13.5g

·         Protein: 9.8g

Ingredients

1 Chicken, breast or 4 tenders 
1 tablespoon Flour, White
1 tablespoon Capers
2 oz Sherry
Juice from half Lemon
1 Roma Tomatoes diced
1 tablespoon Butter
I can't believe it is Butter Spray (10 times)

Directions

Cut chicken breast in half lengthwise. Pound between plastic wrap until meat is about 1/4 " thin, Dust chicken lightly, with flour. Make sure you season flour with salt and pepper. Heat frying pan and spray. Brown chicken until golden brown and remove to a plate. In frying pan add sherry, tomatoes, lemon juice and capers. Stir to get all the little bits in the pan. Cook for about 1 minute then add butter and stir, Pour sauce over chicken and serve with 1/2 cup of brown rice. This works well on and kind of white fish filet. You can remove the flour and substitute bread crumbs for a change. Calories about the same. Dinner in a minute! Love it.

Serving Size: Makes 2 servings.

 

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Turkey and Black Bean Mini Meatloaf

Nutrition Info

·         Calories: 85.2

·         Fat: 1.8g

·         Carbohydrates: 11.6g

·         Protein: 7.7g

Ingredients

6 oz. Turkey, Ground turkey, 93% lean, 6 oz 
1 cup *Pic Sweet Seasoning Blend 'onion, celery, peppers'
1/2 cup Onions, raw, , chopped
1 cup Carrots, raw, grated 
1 cup Mushrooms, fresh pieces or slices 
1-1/2 cups Mashed Goya Black Beans (in food processor)
2 tbsp Soy Sauce, 
1 tbsp Rosemary, dried, 
4 tbsps. Tomato Paste .1250 cup

Directions

In a large bowl, combine all indigents and mix well. Form into 8 patties. Put on baking sheet and bake for 25-30 minutes in a 350 F oven.

Serving Size: makes 8 mini meatloaves (patties)

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Chicken Stir Fry with Cashews

Nutrition Info

·         Calories: 166.0

·         Fat: 5.0g

·         Carbohydrates: 14.6g

·         Protein: 15.7g

Ingredients

4 Chicken Thigh, cut into small pieces, bone and skin removed 
1 tbsp. Argo Cornstarch.
1 tbsp. Red Pepper flakes or one dried pepper
2 tsps. Oregano, ground.
1 1/2 tsp. Thyme ground.
1 cup Onions, raw, chopped 
1 tbsp garlic, minced
1 Med. Roma Tomato.


Sauce
1/4 C Rice Wine Vinegar 
2 tbsps. Soy Sauce.
2 tbsps. Hoisin Sauce 
1 tbsp. Catsup.
1/2 tbsp. Argo Cornstarch.
1/2oz Cashew - raw (about 7-8 kernels)
Water

Directions

Cut thighs into bit side pieces, sprinkle 1 tbsp of cornstarch and mix well. With Wok on high stir fry the red pepper for about 30 seconds. Add the chicken and the Oregano and Thyme cook about 6 minutes until showing some browning, add the onions, cook a couple of minutes, add the garlic and cook about 30 seconds, add tomato cook about 1 minute.
Sauce: Mix all ingredients together in small bowl, stir in cornstarch, add to the chicken mixture and stir well. Add about 2-3 tbsp of water is needed to loosen up the sauce in the Wok. Serve as is with green onions pieces on top or with rice.  Serving Size: makes 4 1-cup servings.

 

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Napa Cabbage with Ground Pork

Nutrition Info

·         Calories: 68.0

·         Fat: 4.6g

·         Carbohydrates: 2.9g

·         Protein: 4.1g

Ingredients

8 oz Pork, fresh, ground, raw
3 cups Cabbage, napa, 
1 cup Onions, raw, chopped 
1/2 cup Fennel, diced
2 tbsp Soy Sauce 
1 tbsp Apple Cider Vinegar
2 tsp Anise Seed 
1 tbsp Oregano, ground
1 1/2 Thyme, ground
1 tbsp Rosemary, dried
1 pat Butter, salted

Directions

Add seasonings to pork mix well, brown pork, add onions, Fennel, cook 2-3 minutes. Add cabbage and butter mixing well let cook until wilted.

Serving Size: makes 12 -1 cup servings

 

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Spinach, Cream Cheese, and Shrimp Casserole

Nutrition Info

·         Calories: 141.7

·         Fat: 8.4g

·         Carbohydrates: 6.6g

·         Protein: 6.9g

Ingredients

2-12 oz bags Spinach, Frozen Picsweet thawed and drained
1-8oz package Philadelphia 1/3 less Fat room temperature
3/4 cup Leeks or Green Onions chopped
12 medium Shrimp, raw cut in half
2 tablespoons Bread crumbs, dry, grated, plain

Directions

Saute the Leeks in a large pan until soft add the Spinach and Shrimp and mix well. Add the Cream Cheese and mix until all well combined. Put into a greased 8 x8 baking dish. Sprinkle about 2 tablespoons of Bread crumbs on top and bake for 30 minute at 350 F.

Servings: 6

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Pork Shoulder Hash

Ingredients

3 oz  Cooked Pork Shoulder Roast

(I cooked a whole roast and portion it out and froze it)

1/3 cup Ora-Ida Hash Browns (frozen)

1 Roma Tomato

Directions

Heat it all up in a small skillet and serve!

Makes 1 serving

Cals  334        Carbs 15        Fat 21        Protein  22

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Italian Sausage with Tomatoes & Vermicelli 

Ingredients1 link, 5 oz Italian Sausage, pork 
2 tbsp chopped Onions, raw 
1/2 cup serving Hunts Diced Tomatoes 
1 tsp Rosemary, dried 
1/2 tsp Oregano, ground 
1/2tbsp Basil 
1 serving Tomatoes, Roma, Fresh, 1 Med diced
1/4 cup Water
1/2 cup cooked Vermicelli 
Nutritional Info

Fat: 12.4g

Carbohydrates: 18.9g

Calories: 235.1

Protein: 11.0g

Take sausage out of casing, add meat and onions in a small skillet cook until light brown. Add diced Roma tomato and canned diced tomatoes and seasonings. Add cook pasta and continue to cook for 5 minutes. Presto dinner’s ready.

Servings: 2

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Quick Cabbage with Sausage

Ingredients6 cups Dole Classic Coleslaw 
2 slices (18g) Bacon Hormel Black Label Low Sodium (chopped)
2 oz Savoie’s Smoked Sausage (diced)
2.3 oz Yukon Gold Potatoes (diced)
1 cup, chopped Onions, raw 
1 tsp Garlic 
1 small (2-1/2" dia) Gala apple (peel, dice & core)
1 tbsp Parsley, dried 
1/4  tsp Thyme, ground 
1/4 tsp Paprika 
1/4 tsp Caraway Seed 
1/2 cup (8fl oz) Water, tap 
Nutritional Info

Fat: 3.9g

Carbohydrates: 12.6g

Calories: 99.1

Protein: 4.6g

Cook potatoes in microwave until tender, then dice. In a large skillet and bacon and sausage cook until browned a little then add diced onions now cook until all have color on them. Add garlic and diced potatoes and coleslaw. Put seasoning in a small pan and toast before using for richer flavors. Add seasonings and mix well. Add water and stir. Cook on medium for about 5-6 minutes. Then add the cored, peeled and diced apple. Cook for an additional 5 minutes, stir occasionally. Delicious .

Servings: 5-1 cup servings 

Quick Ingredients.

Freezes Well!

 

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Mirlitons & Shrimp Casserole

Ingredients

4 Mirlitons (5 3/4" or 7.2 oz.) 

1 cup, chopped Onions, raw 
8 oz Shrimp, raw 
1 tsp Garlic 
1/4 cup Bread crumbs, seasoned 
2 tbsp Parmesan Cheese, grated 

Nutritional Info

Fat: 1.7g

Carbohydrates: 11.6g

Calories: 101.0

Protein: 10.5g

Instructions:

Cook mirlitons in microwave until fork tender, then dice small. Spray a large skillet with cooking spray, add onions and garlic and cook until soft. Add mirlitons and cook for about 5 minutes. Add shrimp mix well. Add about 1/4 cup water. Not too much, just enough to loosen a little. Add 1/2 the breadcrumbs and mix . Place in 8x8 inch baking pan. Sprinkle the remaining breadcrumbs and Parmesan cheese on top.  Bake at 350 F for 25 minutes.

Serving Size: Makes 6 servings 

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Chicken Wings with Beans & Cauliflower Rice

Nutrition Info

·         Calories: 273.7

·      Fat: 11.5g

·      Carbohydrates: 19.8g

·      Protein: 23.1g

Ingredients

1 lb Chicken Wings Raw (Flat & Drum) (about 5 = 1 lb) 
1 cup, chopped Onions, raw 
1 tsp Garlic 
1 cup Hunt's Diced Tomatoes 
1/2 cup Beans, black 
1 cup Lentils, cooked 
1 tsp pepper Jalapeno Peppers 
1/4 cup Parsley 
1 tsp Cumin - ground (1 tsp) (by INFORM555) 
2 cup Cauliflower Rice - Costco 

Directions

Spray pan and brown chicken wings both sides. Remove wings and sauté onions & garlic . Add beans, lentils & cauliflower and mix. Add tomatoes, parsley, cumin and jalapenos & add 1/2 cup of water & stir. Arrange chicken wings on top cover and cook on low-med heat for 30 minutes.

Serving Size: Makes 5 - 1 cup servings (with 1 entire wing)

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Pork Loin Stuff with Spinach & Mushrooms

Nutrition Info

·         Calories: 150.3

·         Fat: 6.3g

·         Carbohydrates: 4.2g

·         Protein: 18.7g

Ingredients

16 oz Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted 

2 cup Spinach, frozen 
6.5 oz. Mushrooms, Sliced, Clover Valley (1 can) 
1/2 cup, chopped Onions, raw 
2 serving Philadelphia 1/3 less Fat 1 oz (28g, 1/8 package) 
1 tsp Rosemary, dried 
1 tsp Thyme, ground 

Serving Size: 6 servings (2 – ½ inch slices per servings)

Directions

Butterflied pork loin. In a pan spray with cooking spray sauté onions. Add spinach, mushrooms, seasoning and cheese heat until combined. Place spinach mixture into butterflied pork loin. disperse it to edges. Now roll it up and tie it with cotton kitchen twine. Place on a sprayed baking tray. Spray top of loin with kitchen spray and bake for 25 - 30 minutes. Let rest 15 - 20 minutes before cutting.