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Sunday, January 29, 2012

Green Smoothie

Yield: 1 serving





What You'll Need:
1 c baby spinach leaves
1/4 c fresh sweet pineapple
1/2 c. orange juice
1 small clementine
1 1/2" banana, frozen

What To Do:
Place all ingredients in blender; blend until smooth.





Nutrition Information is an estimate
 based off of an online tool

Sunday, January 8, 2012

Spinach and Chicken Phyllo Bake

Yield: 8 servings


What You'll Need:
1/2 package Phyllo dough, thawed (about 16-20 full sheets)
1/3 c egg substitute
1/3 c non-fat milk
1 tsp olive oil

For the Meat Mixture:
1lb ground chicken breast or turkey meat, thawed or fresh
1/2 c white onion, chopped
1 red bell pepper, chopped
1 large stalk celery, chopped
1/2 tsp Jamaican Jerk seasoning
1/2 tsp salt
1/4 tsp black pepper
1/3 c water
1 tsp olive oil

For the Spinach Mixture:
16 c baby spinach
1/2 c low-fat feta cheese
1 tsp olive oil
1/4 c egg substitute
1 tsp dry parsley flakes
1/2 tsp garlic powder
1/4 tsp salt

What To Do:
Heat oven to 350 degrees.

For Spinach Mixture:
Place spinach in a medium-large pot, add olive oil, parsley flakes, salt and garlic powder. Cook over medium-high heat until tender (approx. 3-4 mins). Add feta cheese and cook until mixed well. Add egg substitute and cook for additional 1-2 minutes, or until cooked, over medium heat. Set aside.



For Meat Mixture:
Heat olive oil in large non-stick frying pan or shallow pot. Saute bell pepper, onion and celery for 2-3 minutes over medium high heat. Add ground chicken (or turkey) meat and all spices and lemon juice; mix well. Reduce heat slightly (between medium and medium-high) and add water. Cook for approximately 15-20 minutes, or until thoroughly cooked. Add meat mixture to spinach mixture; mix until well blended.


  

  

In a bowl, whip 1/3c egg substitute, 1/3 c non-fat milk and olive oil together, until well blended.  Lightly spray the bottom of a 9x13 pan with olive oil. Layer 10 sheets of phyllo dough, one by one, lightly brush each sheet with egg/milk mixture. Evenly spread spinach/meat mixture over phyllo dough sheets. Continue to layer the remaining sheets of phyllo dough (brushing each sheet with milk/egg mix). Once all sheets have been used, lightly spray the last sheet (one on top) with olive oil. Bake for 25-30 minutes, or until golden brown. Cut into 8 servings.

  








Nutrition Information is an estimate 
based off of an online tool.


Jamaican Jerk Seasoning





What You'll Need:
2 1/4 tsp all spice
2 tsp salt
2 Tbs garlic powder
2 1/2 tsp sugar
1 1/2 tsp chipotle chili powder
3/4 tsp ground cloves
1/8 tsp thyme
1 tsp ground black pepper
1 tsp cayenne pepper

What To Do:
Mix all ingredients together. Store in airtight container. Tastes great on grilled or pan seared Chicken and fish.