Food Prep Friday – Roasted Vegetables

Food Prep Friday – Roasted Vegetables
Recipe Type: Roasted Vegetables
Author: Coach Nancy
Prep time:
Cook time:
Total time:
This is one of my favorite ways to prepare vegetables, especially frozen. my favorite is a mix of carrots, cauliflower, and broccoli. The low slow heat caramelizes the veggies, and leaves them melt in your mouth tasty. Way better than steaming! 🙂
Ingredients
  • Bag of frozen veggies
  • Olive Oil
  • Salt and Pepper.
Instructions
  1. Preheat the oven to 350 degrees.
  2. Spread out frozen veggies in a baking pan, drizzle with olive oil and salt and pepper to taste.
  3. After 30 minutes flip the veggies over with a spatula, then cook another 15-30 minutes to the desired degree of done.

 

Roasted Pork Loin with Roasted Garlic Vinaigrette

 

Roasted Pork Loin with Roasted Garlic Vinaigrette
Recipe Type: Main Dishes
Author: Coach Nancy
This was yummy and easy!
Ingredients
  • Roasted Garlic:
  • 2 heads garlic
  • 2 Tablespoons olive oil
  • Salt
  • Pork Loin:
  • 1 (3 1/2 -4 1/2 pound) boneless pork loin
  • salt and pepper
  • Vinaigrette:
  • Roasted garlic – use the recipe below
  • 1/4 cup chopped fresh parsley
  • 1/2 cup balsamic vinegar
  • 3/4 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons water
  • Preheat oven to 475 degrees.
Instructions
For the roasted garlic:
  1. Cut the bulbs in half crosswise into a top and bottom section.
  2. Place the garlic halves on tin foil, and drizzle with olive oil.
  3. Sprinkle with salt.
  4. Seal the foil into an airtight package and begin cooking right away.
For the pork loin:
  1. Place the pork loin in a heavy roasting pan and season all sides with salt and pepper.
  2. Place the pork in the oven and roast until a thermometer inserted in the middle reads 140 – 145 degrees. (about 40 minutes)
  3. Remove the pork from the oven and tent with foil while you prepare the vinaigrette.
  4. Take the garlic out of the oven and let cool for a few minutes while you get the other ingredients ready.
For the vinaigrette:
  1. Remove the garlic cloves by squeezing the base of the garlic.
  2. Place the garlic, parsley, and balsamic vinegar in a blender and pulse until blended.
  3. Drizzle with olive oil while the machine is running. Add the salt, pepper, and water.
  4. Serve the pork after cutting into 3/4 inch slices. Drizzle with the vinaigrette.
Notes
I had lots of the vinaigrette left over for use on other dishes. I served this meal with roasted mixed veggies. (I use frozen veggies drizzled with olive oil and salt cooked right along side the main meal but I left it in the oven until I served dinner)

 

Scrambled Eggs and Greens

 

Scrambled Eggs and Greens

Recipe Type: Breakfast
Author: Coach Nancy
Ingredients
  • 2-4 whole Omega-3 eggs, beaten
  • Greens of choice (spinach, broccoli, green beans, asparagus, etc.)
  • Peanut oil cooking spray
  • Salt and pepper, to taste
  • ¼ red bell pepper, diced
  • ¼ green bell pepper, diced
  • ¼ red onion, diced
Instructions
  1. Heat a skillet over medium heat and spray with the non-stick spray.
  2. Add veggies to skillet and stir around with a spoon until they begin to sweat.
  3. Add the eggs and scramble all the ingredients together.

 

The Wonder Bowl

 

The Wonder Bowl

Recipe Type: Breakfast
Author: Coach Nancy
Super easy to mix on the go!
Ingredients
  • ½ -1 cup of low fat cottage cheese
  • 1 scoop of UMP protein powder (flavor of choice)
  • 2 Tablespoon flax meal
Instructions
  1. Mix ingredients in a bowl and enjoy!

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
  • Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove
Instructions
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.

 

Steak, Chicken, Salmon, or Shrimp Caesar Salad

http://www.dreamstime.com/royalty-free-stock-image-fine-dining-meal-bacon-salad-image18564706

Steak, Chicken, Salmon, or Shrimp Caesar Salad

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce steak, chicken, shrimp, or salmon
  • Large bowl of romaine lettuce
  • 1-2 ounce of grated Parmesan cheese (omit if using steak or salmon)
  • Dip fork lightly in Litehouse Caesar dressing on side (or another all natural, no sugar Caesar dressing)
  • Salt and Pepper to taste
Instructions
  1. Season the steak, chicken, shrimp, or salmon with salt and pepper.
  2. Grill, steam or broil the protein.
  3. Prepare the salad in a bowl by mixing the Parmesan and romaine.
  4. Keep the dressing on the side for dipping as it goes a longer way when it is dipped. Once the protein is complete, slice and place on top of salad.
  5. Can be enjoyed warm or saved to be eaten later by storing in the fridge.

 

Naked Chicken Taco Salad

 

Naked Chicken Taco Salad

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce chicken breast
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ teaspoon cayenne pepper to taste
  • ½ teaspoon chili powder to taste
  • 1 clove of fresh garlic, minced OR 1 teaspoon garlic powder
  • Bowl of Romaine Lettuce or any other leafy, dark lettuce
  • 1-2 cups of chopped peppers
  • 1-2 ounce hot sauce (optional)
  • 1/4 cup total shredded cheddar, Colby, and/or Monterey jack cheese
Instructions
  1. Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink.
  2. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side.
  3. Add the other ingredients into the salad bowl.
  4. Dice chicken and add to the salad.
  5. Top with cheese, toss and enjoy!

 

Yogurt Chicken

 

Yogurt Chicken

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce of chicken breast
  • 1 cup of Stonyfield Farm’s organic plain full-fat yogurt (for marinade)
  • ½ lemon
  • 1 Tablespoon oregano
  • Salt and pepper to taste
  • Cucumber
  • Greek Dressing:
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1/2 Tablespoon of vinegar
  • 1 teaspoon of oregano
  • Juice of half a lemon
Instructions
  1. Take all the ingredients, except the chicken and lemon and stir in a bowl.
  2. Squeeze the lemon juice into the mix.
  3. Marinade the chicken in the mixture and let it sit at least 8 hours in the marinade. The longer the better, 24 hours is best.
  4. Grill the chicken until thoroughly cooked.
  5. Add Greek dressing and enjoy!

 

Cobb Salad

 

Cobb Salad

Recipe Type: Salads
Author: Coach Nancy
Ingredients
  • 6-8 ounce grilled chicken, sliced
  • 1/2 Tablespoon blue cheese crumbles
  • 4 scallions/green onions
  • 1 tomato, chopped
  • 1 whole Omega-3 egg, hard-boiled, sliced
  • Unlimited mixed greens
  • 1 Tablespoon sherry vinegar
  • 1 Tablespoon extra virgin olive oil
  • Salt and pepper to taste
Instructions
Grilled Chicken:
  1. Season chicken breast with salt and pepper.
  2. Place on a grill or on a pan with medium heat.
  3. Cook until there is no pink in the center.
  4. Allow to cool and then slice into very thin pieces.
Salad:
  1. Place greens, scallions, egg, tomato, crumbles and chicken into a bowl. Toss the ingredients in the bowl.
  2. You may then mix the olive oil and sherry vinegar in a small separate container and add it to salad and toss again.

 

Juicy Steak and Garlic Green Beans

 

Juicy Steak and Garlic Green Beans

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • Steak:
  • 6-8 ounce of extra lean steak (Sirloin or Filet)
  • 1-2 cloves of fresh garlic
  • 1/2 teaspoon salt
  • Pepper to taste
  • Garlic Green Beans:
  • 4-5 Cloves of garlic, sliced
  • One bag of frozen green beans (fresh ones work too)
  • Peanut oil cooking spray
  • Salt to taste
Instructions
Steak:
  1. Preheat the oven on broiler setting.
  2. Mince garlic and rub onto both sides of the steak.
  3. Season with salt and pepper.
  4. Place on a broiler pan and into the oven.
  5. Check on the steak after 10 minutes.
  6. Once it is brown on one side, flip the steak.
  7. Check on the steak again after 5 minutes.
  8. Once it is brown and slightly crispy on that side, it is ready to serve.
  9. If you are particular about the level of doneness, you can check by cutting a little into the steak. This steak can also be cooked on a grill.
Garlic green beans:
  1. Spray a skillet on high heat with the peanut oil in a spray bottle.
  2. Sauté the green beans. This should take about 10 minutes. Make sure to move them around every 2 minutes or so to cook the beans evenly.
  3. After 8 minutes add the garlic, continue to cook until the beans are hot to the touch.
  4. Dash on some salt to taste

 

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