quick and healthy 2018

Classic Crab Cakes
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IngredientsIngredients

  • 1 tbsp olive oil
  • 16 oz crab meat
  • 1 egg
  • 2 tsp lemon juice
  • 3 tbsp mayonnaise
  • 1 tsp sriracha sauce
  • 2 tbsp fresh chopped parsley
  • 3 green onions, chopped
  • 1/2 cup panko breadcrumbs
  • Salt and pepper to taste

DirectionsDirections

In a large skillet heat the olive oil over medium heat. In a medium bowl, combine the remaining ingredients and mix gently. Form the crab mixture into patties of desired size. Place the patties in the heated skillet, a few at a time, and cook until golden brown on one side, about 5 minutes. Gently flip patties and cook for another 5 minutes. Repeat with remaining patties. Serve immediately.
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BLT Pasta Salad
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IngredientsIngredients

  • 2 cups uncooked bow tie pasta
  • 6 cups torn romaine lettuce leaves
  • 1 medium tomato, diced
  • 4 bacon strips, cooked and crumbled (optional)
  • 1/2 cup ranch dressing
  • 1 tbsp barbecue sauce
  • 1/4 tsp pepper

DirectionsDirections

Cook pasta according to package directions. Drain pasta and rinse under cold water to stop cooking. In a large bowl, combine the romaine lettuce, tomato, bacon and pasta. Drizzle the ranch dressing and barbecue sauce over the top. Gently toss to coat evenly. Season with pepper. Serve immediately.
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Healthy Black Bean Dip
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IngredientsIngredients

  • 1 can (15 oz) black beans, rinsed and drained
  • 1 tsp vegetable oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 3/4 cup chopped tomatoes
  • 1/2 cup mild picante sauce
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1/4 cup chopped fresh cilantro
  • 1 tbsp fresh lime juice

DirectionsDirections

In a medium mixing bowl, partially mash black beans; they should remain a little chunky. In a medium size skillet over medium heat, heat the oil, then stir in onion and garlic and sauté for 4 minutes. To the onion and garlic add beans, tomato, picante sauce, cumin, and chili powder. Cook for 5 minutes or until thickened. Remove from the heat, add cilantro and lime juice, and mix well. Serve in a bowl with your favorite healthy chips for dipping.
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Parmesan Garlic Potatoes
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IngredientsIngredients

  • 1/2 cup Parmesan cheese grated to the consistency of sand
  • 1/2 tsp garlic powder
  • 1/4 tsp paprika
  • 1/2 tsp dried oregano
  • 3/4 tsp kosher salt
  • 3/4 tsp freshly ground black pepper
  • 2 tbsp olive oil
  • 1 1/2 lb baby potatoes, halved
  • Plain Greek yogurt for dipping

DirectionsDirections

Preheat oven to 400 degrees F. In small bowl, combine grated cheese, garlic powder, paprika, oregano, salt, and pepper, stirring with fork until mixed. Pour oil into 9” x 11” glass baking dish and tilt dish so olive oil evenly coats entire bottom. Carefully and evenly cover bottom of dish with cheese mixture. Arrange potatoes on top of cheese mixture in a single layer, cut side down, pressing down to ensure potatoes are fully in contact with cheese mixture. Bake for 30 to 40 minutes, or until cheese is browned and potatoes are soft when pressed or pierced with fork. Remove from oven and let rest in baking dish for 5 minutes. Using a small spatula, remove potatoes from dish, being careful to keep the cheese layer intact on the cut side of potato.
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Baked Huevos Rancheros
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IngredientsIngredients

  • 1 cup salsa, homemade or good quality store-bought
  • 1 cup frozen corn, thawed
  • 1 cup leftover cooked greens or thawed frozen spinach
  • 3 whole pasteurized eggs
  • 1 can (15oz) or 1 1/2 cup leftover refried beans
  • Flour tortillas (or corn if you prefer)

DirectionsDirections

Preheat oven to 375 degrees F. Spread the refried beans on the bottom of an ovenproof skillet. Combine salsa, corn, and greens and pour on top of beans. Use the back of a spoon to make 3 slight depressions in the salsa mixture. Crack one egg into each depression. Bake until whites are just set and yolks are still runny, about 20 minutes. Heat up tortillas while dish is cooking. Scoop mixture onto a tortilla. Garnish with chopped or sliced avocado, fresh cilantro, sour cream, or other preferred garnishes.
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Banana Split Parfait
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IngredientsIngredients

  • 2 bananas
  • 1/2 cup strawberry Greek yogurt
  • 1/4 cup blackberries
  • 1/4 cup raspberries
  • 1/2 cup granola
  • Optional garnish: Mini chocolate chips or fresh mint leaves, chopped

DirectionsDirections

Slice both bananas in half longwise and place in 7-inch dish. Scoop yogurt on bananas. Top with berries and granola. Garnish if desired with mini chocolate chips or fresh, chopped mint leaves. Eat immediately or cover and chill overnight.
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Firecracker Baked Salmon
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IngredientsIngredients

Firecracker Sauce
  • 1/4 cup hot sauce
  • 1/2 cup brown sugar
  • 1 tbsp apple cider vinegar
  • 1/4 tsp salt
  • 1/4 tsp red pepper flakes
  • 2 tsp minced garlic
  • 1/2 tsp onion powder

Salmon
  • 1 1/4 lb salmon filet
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp chopped parsley, optional

DirectionsDirections

Position a rack in the center of the oven and preheat the oven to 375 degrees F. Sauce: In a saucepan over medium-high heat, combine sauce ingredients; bring to a boil, then reduce heat to a simmer. Let simmer for 8 to 10 minutes. Remove from heat and allow the sauce to cool for 3 to 5 minutes; sauce will thicken as it cools. Salmon: While sauce is simmering, lay enough aluminum foil on a baking sheet to cover and seal salmon completely. Place salmon on the foil and season with salt and pepper. When sauce has cooled, use a brush or spoon to apply it to the salmon. Close up the foil so that salmon is covered and sauce will not leak. Bake for 12 to 14 minutes or until the thickest portion of salmon is firm to the touch. Remove salmon, set the oven to broil, and open the foil. Return salmon to oven and broil for 2 to 3 minutes, watching to ensure that salmon does not burn. Remove from oven, top with chopped parsley if desired, and serve immediately.
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Chinese Chicken Salad
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IngredientsIngredients

Dressing
  • 3 tsp low-sodium soy sauce
  • 2 tsp toasted sesame oil
  • 2 tbsp rice vinegar
  • 3 tbsp honey
  • 2 tbsp smooth peanut butter
  • 1 tbsp fresh ginger, minced
  • 1/2 cup extra virgin olive oil
  • 1 1/2 tsp kosher salt
  • 1 1/2 tsp fresh ground pepper

Salad
  • 6 to 8 medium romaine lettuce spears, sliced thin
  • 1 cup snow peas, sliced thin
  • 2 cup red bell pepper, sliced thin
  • 1 cup carrots, shredded
  • 3 cup purple cabbage, sliced thin
  • 1/2 cup scallions, chopped
  • 1 pound rotisserie chicken, chopped
  • 1/2 cup roasted salted peanuts
  • Preparation 1/4 cup toasted sesame seeds

DirectionsDirections

Dressing
In a small bowl, whisk together dressing ingredients until smooth.

Salad
In a large bowl, combine lettuce, snow peas, red peppers, carrots, cabbage and scallions. Add dressing and chicken to lettuce mixture and toss together to coat. Add salt and pepper to taste. Garnish with peanuts and sesame seeds and serve immediately.
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Broccoli Cheddar Quinoa Bites
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IngredientsIngredients

  • 3/4 cup quinoa, rinsed
  • 2 eggs, lightly beaten
  • 2 cups broccoli florets, finely diced
  • 1 cup yellow onion, finely diced
  • 1 garlic clove, finely minced
  • 1 1/2 cups shredded lowfat cheddar cheese
  • 1/2 tsp paprika
  • Crushed red pepper (optional)

DirectionsDirections

Cook quinoa according to package directions and let cool. Preheat oven to 350 degrees F. In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika. Spray mini-muffin tins with cooking spray. Put a heaping tablespoonful of quinoa mixture into each muffin cup. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven, top with crushed red pepper (optional), let cool for 5 minutes, and then gently remove from pan to cool completely.
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Honey Lettuce Chicken Wraps
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IngredientsIngredients

  • 1 tbsp coconut oil
  • 2 cloves garlic, finely chopped
  • 2 chicken breasts, finely diced
  • 2 tbsp soy sauce
  • Zest of 1 lemon
  • 3 tbsp honey
  • 1/2 tsp poppyseeds
  • 6 butter lettuce leaves
  • 1 cup julienned carrots
  • 1/4 cup microgreens or cilantro
  • 1 1/2 cups cooked jasmine or sticky rice (optional)

DirectionsDirections

In a large skillet over medium-high heat, melt coconut oil. Add garlic and cook until aromatic, about 30 to 45 seconds. Add diced chicken and soy sauce to the pan, sauté just until chicken is barely pink. Add lemon zest and honey, turn heat to medium and cook just until honey is caramelized. Toss in poppyseeds. Serve in lettuce leaves (with rice, if desired). Top with julienned carrots, a fresh squeeze of lemon juice and microgreens as garnish.
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