Veggie Pasta With Italian Chicken Sausage

Ingredients:

2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.

2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.

3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.

Makes 2 servings.

Nutrition Facts
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g

SPINACH AND ONION SAUTE

Yield: 4 servings
Source: The Complete Diabetes Prevention Plan


INGREDIENTS

- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)

DIRECTIONS

Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.

Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.

Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Quinoa Salad

Quinoa Salad

(from INSANITY: THE ASYLUM)

Quinoa contains all the amino acids needed to make a complete protein. It's pretty rare to see that kind of nutrient profile in a single plant-based food.

• 1/2 cup quinoa
• 2 cups water or broth (chicken or vegetable)
• 1 tsp. turmeric
• 1 pinch salt
• 1 lemon wedge
• 1 lime wedge
• 1/4 cup sliced cucumber
• 1 Tbsp. diced onion
• 1 tsp. grated raw ginger
• 1 Tbsp. julienned mint
• 1 Tbsp. chopped pistachio nuts
• 1/2 cup chopped romaine lettuce

Combine quinoa, water or broth, salt, and turmeric in a medium saucepan. Cover and cook over medium heat until about half the liquid is absorbed and quinoa begins to soften, about 15 minutes. Strain quinoa in a mesh strainer, then place in a bowl. Squeeze lemon and lime over quinoa and place in refrigerator to cool. When cool, toss with remaining ingredients. Makes 1 serving.

Preparation Time: 40 minutes

Nutritional Information (per serving, prepared with water):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
383	14 g	7 g	64 g	9 g	1 g

Steak, Gorgonzola, Arugula Flat-bread with a Balsamic Reduction

Steak, Gorgonzola, Arugula Flat-bread with a Balsamic Reduction

by I See Fit People

Dough:

2 cups flour

1 cup hot water (hot as tap will allow)

1/2 tsp sugar (no substute, yeast needs sugar)

1 packet fast rise yeast

Flat-bread:

1 cup Balsamic vinegar

Gorgonzola cheese

Asiagio cheese

.8 lbs Steak (lean cut)

1 small onion

Arugula

Run tap water until hot, measure 1 cup, add yeast and sugar, mix thoroughly and let stand. Measure out 2 cups of flour into a large mixing bowl. After about 5 minutes, the water/yeast mix should have a nice layer of foam (yeast is active), mix into flower. Dough should be fairly dry and stiff, fold over several times and form a ball, place back in bowl and cover with a cloth, put in a warm location to rise for ½ to 1 hour.

While dough is rising, pour balsamic into a small sauce pan, and place on high heat. When balsamic starts to boil, wisk near continuously. Continue to boil balsamic until reduced by half, remove from heat and let cool. Balsamic should be fairly thick and sweeter.

Trim fat from steak and cut into thin slices. Chop onion into ¼” thick slices. Heat fry pan on med. high, coat with olive oil cooking spray and add meat and onion. Season to taste with salt and pepper, cook to Medium.

Wash and chop arugula.

After dough has risen, punch down to a flat, thick disk. Using kitchen scissors, cut into 4 pieces and form into balls. Spread out some flower on counter and using a small roller, roll each ball out into a very thin crust (thickness of cardboard). Lightly spray each side with olive oil cooking spray and place on a grilling sheet.

Crumble gorgonzola and grate asiago (about 4:1 gorgonzola to asiago). Sprinkle cheese blend on each crust, coverage should be sporadic. Add steak and onions and place on grill. Set on burner on low and grill sheet off direct heat until cheese starts to melt, then move sheet over direct heat until crust is crispy. Bring in and drizzle balsamic reduction and add arugula. Slice and serve. Amounts of cheese and steak can be adjusted to taste but should serve 4.

South-of-the-Border Salmon Burgers

South-of-the-Border Salmon Burgers

Description
Salmon’s rich meat is perfect for making tasty, well-formed patties. Chili powder, cumin, lime, and cilantro create a Tex-Mex flavor here. For a Greek variation, try chopped fresh oregano, thyme, minced onion, and garlic. For Phase 2, serve the burgers in whole-wheat pitas.

Prep time: 15 minutes
Cook time: 12 minutes

Makes 4 servings

Ingredients
1 pound salmon fillet, skin removed, fish cut into 1" chunks
2 teaspoons plus 1/4 cup reduced-fat sour cream
1 1/2 teaspoons Dijon mustard
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
Freshly ground black pepper
1 (8-ounce) head romaine, shredded (4 cups)
1 medium avocado, cubed
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lime juice
1 tablespoon chopped fresh cilantro
1/2 teaspoon cayenne

Instructions
In a food processor, combine salmon, 2 teaspoons of the sour cream, mustard, chili powder, cumin, 1/8 teaspoon of the salt, and 1/8 teaspoon black pepper; pulse just until mixture comes together, 15 to 20 seconds. Form mixture into 4 patties, about 3/4" thick.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill patties until cooked through, 4 to 5 minutes per side.

While patties are cooking, in a large bowl combine lettuce, avocado, oil, 1 teaspoon of the lime juice, and remaining 1/8 teaspoon salt. Season with black pepper to taste.

In a small bowl, whisk together remaining 1/4 cup sour cream, remaining 1 teaspoon lime juice, cilantro, and cayenne.

Divide salad among 4 plates and place a burger alongside. Top each burger with a dollop of cilantro sour cream and serve.

Nutritional information
Per serving:
330 calories
23 g fat (5 g sat)
6 g carbohydrate
25 g protein
3 g fiber
260 mg sodium

Low Calorie, Low Carb Guacamole Wrap

1 gluten free tortilla
1 /2 c. cooked, shredded turkey meat
2 Tbsp avacado