Egg & Cheese Wrap

I love breakfast foods! I can eat breakfast foods day or night.. I thought I would share one of my favorite breakfast recipes. I hope you enjoy! 

Ingredients: 

Nonstick Cooking Spray

1 whole-wheat tortilla, warmed

1/4 ripe avocado

2 tablespoons Tomato, diced

1 egg white, scramble

1 ounce Swiss cheese

Freshly ground pepper to taste

 

Directions:

1) Spray a nonstick skillet over medium-high heat.

2) Add diced tomato and cook for 1 minute.

3) Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.

4) Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese. 

5) Fold tortilla burrito style and slice in half. 

Enjoy!

Makes 1 Serving

Grilled Herb Chicken

Hello Summer... Since summer is here and lots of outdoor parties coming up I thought I share a grilling recipe. 

Ingredients:

6 medium skinless, boneless chicken breast

1 teaspoon lime zest

1/2 cup lime juice

1 tablespoon chopped fresh rosemary

1 teaspoon chopped fresh thyme 

1 tablespoon olive oil

2 teaspoons sugar

2 cloves garlic, minced

1/8 teaspoon ground black pepper

Directions:

1) Place chicken breast between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound to an even 1/2-inch thickness. Place in a large resealable plastic bag set in a shallow dish.

2) For marinade, in a small bowl, stir together lime peel, lime juice, rosemary, oil, sugar, garlic, and salt. 

3) Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 1 to 4 hours, turning bag occasionally.

4) Remove chicken from marinade, discarding marinade. Season chicken with pepper.

5) For a charcoal grill, place chicken on the grill rack of an uncovered grill directly over medium coals. Grill uncovered for 10 to 12 minutes or until tender and no longer pink (165 degrees F), turning once halfway through grilling.

***For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.***


Enjoy!

Sautéed Kale

Ingredients:

4 cup tightly packed fresh kale

2 cloves fresh garlic

1-3 Tbsp extra virgin olive oil

1 Tbsp balsamic vinegar

1/2 chopped red onion

1 cup assorted veggies, such as carrots and red peppers, sliced or julienned

1/3 cup white raisins

1/4 cup toasted pine nuts

Directions: 

1) Heat oil in large saute pan over medium heat. 

2) Add onions and carrots. Cook until onions are translucent and carrots tender crisp; about 5 min. 

3) Add crushed garlic and red peppers, stirring frequently for 3 to 5 min. 

4) Add balsamic vinegar, white raisins and kale, continuing to stir for another 5-7 min. 

5) Toss with pine nuts. Serve hot.

6) Enjoy!

Serves: 4

Mango-Strawberry Quinoa

Serves: 2

Ingredients:

1/3 cup Quinoa

1 cup of Water

1 whole Mango (peeled)

1/2 cup strawberries (fresh)

1 stalk of Celery

1/4 cup Red Onion 

1 tbsp Curry Powder

Directions:

1) Place quinoa and water in a pot.

2) Boil the quinoa until the water is gone.

3) Slice mango and strawberries into small chunks.

4) Chop the stalk of celery and red onion.

5) Mix everything together with curry powder in a medium bowl.

6) Enjoy...

Spicy Lime Tilapia

Ingredients:

1 tbsp olive oil

1/2 tsp red-pepper flakes

2 cups lightly packed baby spinach

12 asparagus tips

2 tilapia fillets (3 to 4 oz each)

2 scallions, sliced

2 lime quarters

Black Pepper

Directions:

1) Pre-heat the oven at 450°F. 

2) Make chili oil by combing the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside. 

3) For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center. 

4) Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a lime quarter. Sprinkle a dash of pepper.

5) Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. 

6) Bake in a 450°F oven for 10 to 12 minutes. 

Enjoy!

Serves: 2  Prep: 10min|Cook: 12min|Total: 22min

Roasted Salmon with a Strawberry-Balsamic Sauce

Ingredients:

2 salmon fillets

1/2 tsp coarse black pepper

For the Strawberry-Balsamic Sauce

1 cup fresh strawberries, chopped

4 Tbsp balsamic vinegar

4 Tbsp water

4 Tbsp honey

Directions:

1) Heat oven to 400 degrees.

2) Place salmon on foil lined baking pan. Lightly season salmon with black pepper.

3) Cook salmon in oven for 15-20 minutes or until desired doneness is achieved.

4) Meanwhile combine strawberries, balsamic vinegar and water in a small pot on the stove. Allow mixture to come to a boil and reduce the liquid by about half. 

5) Then add the honey, mix until combined and reduce the liquid mixture again. 

6)Once reduced place mixture in a small blender or food processor and blend until smooth.

7) Place a couple of tablespoons of mixture on plates before laying down salmon fillet. Drizzle more of the sauce over top along with some chopped strawberries, if desired.

***If you like to make your sauce ahead of time simply warm in a pot on stove, adding some water as necessary to achieve desired consistency upon reheating.***

Baked Chicken with Peaches:

Ingredients: 

1- 6oz skinless, boneless chicken breast 

1- fresh Peach, peeled and sliced

1- pinch fresh Black Pepper

Directions:

1) Pre-heat oven to 375-degrees

2) Sprinkle chicken breast with pinch of black pepper. 

3) Place in baking pan and top with peach slices.

4) Bake in oven for 30 minutes or until internal temperatures reaches 165 degrees.

Nutrition Facts:

Serving Size- 1

Amount Per Serving: Calories 283.3    Total Fat 6.4g    Saturated Fat 2.3g

Polyunsaturated Fat 0.9g    Monounsaturated Fat 3.1g    Cholesterol 97.5mg

Sodium 60.0mg    Potassium 336.2mg    Total Carbohydrate 18.9g

Dietary Fiber 3.4g    Sugars 15.7g    Protein 37.8g