Best Ever Green Beans

Serves 4-6

Ingredients:

• 1 1/4 pounds of green beans
• pinch of Kosher salt
• 3 cloves garlic, sliced
• 1 1/2 Parmesan cheese, finely grated
• extra virgin olive oil
• 1/2 of a lemon

Method:

1. Line up the green beans on a chopping board and cut off the stalks.
2. Put the beans in a sauce pan of boiling water with a dash of salt and cook for about six minutes. Drain, reserving some of the cooking water, and set them aside to steam dry.
3. Put the pan back on the heat, add the oil and the garlic. Stir. When the garlic starts to turn golden, add the beans and shake them around in the pan to coat them in the garlic oil.
4. Add a small ladleful of the reserved cooking water, the parmesan cheese, and the lemon juice. Stir and simmer until the water and cheese start to form an oozy, sticky sauce. Remove from the heat and serve immediately.

Curry Chicken Salad

Ingredients:

Chicken:

• 2 teaspoons paprika
• 1 teaspoon salt
• 1 teaspoon onion powder
• 1 teaspoon thyme
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne (red) pepper
• ¼ teaspoon black pepper
• 1 onion

1 large chicken

The Whole Recipe:

• 3 cups cooked, shredded chicken
• ½ cup plain yogurt
• 1 teaspoon yellow curry powder
• ½ teaspoon salt
• ⅓ cup loosely packed cilantro leaves
• 3 tablespoons toasted slivered or sliced almonds (optional)

Directions:

Chicken:

1. Combine the dried spices in a small bowl.
2. Loosely chop the onion and place it in the bottom of the slow cooker.
3. Remove any giblets from the chicken and then rub the spice mixture all over. You can even put some of the spices inside the cavity and under the skin covering the breasts.
4. Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on to high. There is no need to add any liquid.
5. Cook for 4 – 5 hours on high (for a 3 or 4 pound chicken) or until the chicken is falling off the bone. 

Salad:

1. Mix all ingredients together thoroughly. Serve on crackers or bread and store leftovers in the fridge.

White Chicken Chili

Ingredients:

3 jalapeno peppers, stemmed and seeded
3 poblano chiles, stemmed, seeded and chopped coarse
3 Anaheim chiles, stemmed, seeded, and chopped coarse
2 onions, chopped course
3 pounds bone-in, skin-on split chicken breasts (about 4 split breasts), trimmed
Salt and pepper
2 tablespoons canola oil
6 garlic cloves, minced
1 tablespoon ground cumin
1½ teaspoons ground coriander
2 (15 ounce) cans cannellini beans, rinsed
4 cups low-sodium chicken broth
¼ cup minced fresh cilantro
4 scallions, sliced thin
3 tablespoons fresh lime juice from 2 limes
1 tablespoon minced fresh oregano

Directions:

1. Mince 2 of the jalapeno chiles. Toss the poblano chiles, Anaheim chiles, minced jalapenos, and onions together in a bowl. Working in two batches, pulse the vegetables in a food processor to the consistency of chunky salsa, about 12 pulses; set aside.

2. Pat the chicken dry with paper towels and season with salt and pepper. Heat the oil in a large Dutch oven over medium-high heat until just smoking. Brown the chicken thoroughly, 10 to 15 minutes. Transfer the chicken to a plate.

3. Add the processed vegetable mixture, garlic, cumin, and coriander to the fat in the pot and cook over medium heat, stirring often, until the vegetables are softened, about 10. Remove the pot from the heat.

4. Process 1 cup of the cooked vegetable mixture, 1 cup of the beans, and 1 cup of the broth together in the food processor until smooth, about 20 seconds. Pour the pureed mixture back into the pot and stir in the remaining 3 cups broth, scraping up any browned bits.

5. Add the browned chicken, along with any accumulated juice, and bring to a simmer. Cover and reduce the heat to medium-low, and cook until the chicken registers 160-165 degrees on an instant-read thermometer, 10 to 15 minutes.

6. Transfer the chicken to a bowl. When cool enough to handle, shred the chicken into bite-sized pieces, discarding the skin and bones. Meanwhile, stir the remaining beans into the chili and continue to simmer over medium heat until the beans are heated through and the chili has thickened slightly, about 10 minutes.

7. Return the shredded chicken to the chili and continue to cook until heated through, about 2 minutes. Mince the remaining jalapeno and stir into the soup with the cilantro, scallions, lime juice, and oregano. Season with salt and pepper to taste and serve.

Serves 8
Serving size: 1½ cup

Per serving
Calories 250 
Fat 6g
Saturated 0.5g
Cholesterol 65mg
Sodium 580mg
Carb 19g
Fiber 5g
Protein 30g

Caribbean Pot Roast

Ingredients:

2 medium sweet potatoes, cubed
2 large carrots, sliced
¼ cup chopped celery
1 boneless beef chuck roast (2½ pounds)
1 tablespoon canola oil
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 tablespoon sugar
1 tablespoon brown sugar
1 teaspoon ground cumin
¾ teaspoon salt
¾ teaspoon ground coriander
¾ teaspoon chili powder
½ teaspoon dried oregano
⅛ teaspoon ground cinnamon
¾ teaspoon grated orange peel
¾ teaspoon baking cocoa
1 can (15 ounce) tomato sauce

Directions:

1. Place potatoes, carrots and celery in a 5-quart slow-cooker. In a large skillet, brown the meat in oil on all sides. Transfer meat to slow cooker.

2. In the same skillet, sauté onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasoning, orange peel and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef. Cover and cook on low for 6-8 hours or until beef and vegetables are tender.

Serves 10
Serving size: 3 ounces cooked beef with ½ cup vegetable mixture

Per serving
Calories 278 
Fat 12g
Saturated 4g
Cholesterol 74mg
Sodium 453mg
Carb 16g
Fiber 3g
Protein 25g

Chicken and Dumplings

Ingredients:

Stew:
1 4-pound whole chicken
3 quarts water
3 cups chopped onion
1 cup chopped celery
1 cup chopped carrot
1 teaspoon salt
¼ teaspoon freshly ground black pepper
10 garlic cloves, peeled
4 thyme sprigs
2 bay leaves
¼ cup all-purpose flour (about 1 ounce)
2 teaspoons cornstarch
3 tablespoons heavy cream

Dumplings:
¾ cup 1% low-fat milk
1 large egg
1½ cups all-purpose flour (about 6¾ ounces)
1 tablespoon baking powder
1 tablespoon cornmeal
½ teaspoon salt

Remaining Ingredients:
1 tablespoon fresh chopped parsley
Freshly ground black pepper

Directions:

1. To prepare stew, remove and discard giblets and neck from chicken. Rinse chicken with cold water; place chicken in an 8-quart stockpot. Add 3 quarts water and next 8 ingredients; bring to a simmer. Reduce heat, and simmer 45 minutes; skim surface occasionally, discarding solids. Remove chicken from pot; cool. Strain stock through sieve into a large bowl; discard solids. Remove chicken meat from bones; tear chicken meat into 2-inch pieces, and store in refrigerator. Let stock cool to room temperature.

2. Pour stock into 2 zip-top plastic bags. Let stand 15 minutes. Working with one bag at a time, snip off 1 bottom corner of bag; drain liquid into stockpot, stopping before fat layer reaches opening. Discard fat. Repeat procedure with remaining bag. Bring stock to a boil over medium-high heat; reduce heat, and simmer until reduced to 8 cups (about 15 minutes).

3. Heat a cast-iron skillet over medium-high heat 5 minutes. Lightly spoon ¼ cup flour into a dry measuring cup; level with a knife. Add flour to pan; cook 1 minute or until lightly browned, stirring constantly. Combine browned flour and cornstarch in a large bowl; add ⅔ cup stock to flour mixture, stirring with a whisk until smooth. Add flour mixture to remaining stock in pan; bring to a boil over medium-high heat. Cook 2 minutes or until slightly thick. Reduce heat; stir in cream. Add chicken; keep warm over low heat.

4. To prepare dumplings, combine milk and egg in a medium bowl. Lightly spoon 1½ cups flour into dry measuring cups; level with a knife. Combine flour, baking powder, cornmeal, and ½ teaspoon salt. Add flour mixture to milk mixture, stirring with a fork just until dry ingredients are moistened.

5. Drop one-third of dumpling batter by 8 heaping teaspoonfuls onto chicken mixture. Cover and cook 3 minutes or until dumplings are done (do not allow chicken mixture to boil). Remove dumplings with a slotted spoon; place in a large serving bowl or on a deep serving platter. Keep warm. Repeat procedure with remaining dumpling batter.

6. Remove pan from heat; slowly pour stew over dumplings. Sprinkle with parsley and freshly ground black pepper. Serve immediately.

Serves 6
Serving size: 1⅓ cups stew and 4 dumplings

Per serving
Calories: 334 (21% from fat)
Total Fat: 7.9 g
Sat: 3.2 g
Mono: 2.4 g
Poly: 1.2 g
Protein: 31.4 g
Carb: 32.2 g
Fiber: 1.2 g
Cholesterol: 130 mg
Iron: 3.3 mg
Sodium: 755 mg
Calcium: 211 mg

Seafood Kebabs

Serves: 4

Total Time: 40 min

Prep Time: 30 min

Ingredients:

Marinade/Dressing

• 1/4 cup(s) olive oil
• 2 teaspoon(s) freshly grated lemon peel
• 1/4 cup(s) fresh lemon juice
• 3/4 teaspoon(s) salt
• 1/2 teaspoon(s) freshly ground pepper
• 1 bunch(es) scallions, bottom ends cut in 32 pieces, remaining green chopped
• 1 tablespoon(s) chopped fresh sage leaves or 1 tsp dried
• 2 teaspoon(s) chopped fresh thyme leaves or 1 tsp dried
• 1 teaspoon(s) chopped fresh rosemary leaves or 1⁄2 tsp dried
• 16 large (about 8 oz) peeled and deveined shrimp
• 8 ounce(s) (1-in-thick) swordfish steak, cut in 16 chunks
• 16 small white mushrooms

Salad

• 1 can(s) (19 oz) cannellini beans, rinsed
• 1 large beefsteak tomato, coarsely chopped
• 1/2 cup(s) chopped parsley
• 1/2 cup(s) red onion

Directions:

1. Heat outdoor grill. Have ready eight 10-in. or longer skewers (see Note).

1. Put olive oil, lemon peel and juice, and salt and pepper in a large bowl; whisk to blend. Remove and reserve 2 Tbsp. To mixture remaining in bowl, add chopped scallion greens and herbs. Add scallion pieces, shrimp, swordfish and mushrooms; stir to coat. Marinate while making the salad.
2. Put ingredients in a serving bowl. Add reserved Marinade/Dressing; stir gently to mix and coat.
3. On each skewer, alternately thread 2 each mushrooms, swordfish chunks and shrimp and 4 pieces of scallion. Grill 10 minutes, turning once, or until just cooked through. Serve with salad.

lemon- caper calamari steaks

lemon- caper calamari steaks

Yield: 4 servings

Prep Time: 15 min

Cook Time: 20 min

If you're a fan of the deep-fried calamari that you order at a seafood restaurant, you'll likely enjoy this version too. It's similar to a piccata with the lemon and caper sauce. Our whole family enjoyed it!

Ingredients:

2 Tablespoons olive oil
3 Tablespoons all-purpose flour
1/4 cup finely grated Parmesan Cheese
1/4 teaspoon black pepper
1 large egg
1 Tablespoon water
4 whole calamari steaks (1 pound total)
2 Tablespoons unsalted butter
1 to 1 1/2 Tablespoons fresh lemon juice
1 Tablespoon capers, rinsed & drained
lemon wedges

Directions:

1. Heat oil in large skillet over moderately high heat until hot but not smoking. While oil heats, stir together flour, cheese and pepper in a wide shallow bowl, then lightly beat egg with water in another wide shallow bowl. Dredge 1 calamari steak in flour mixture, shaking off excess, then dip in egg mixture, letting excess drip off, and transfer to a plate. Dredge another steak in flour and dip in egg in same manner, then sauté coated steaks over moderately high heat, turning over once, until golden, about 1 1/2 minutes total. Transfer to platter and keep warm, loosely covered. Dredge, dip and sauté remaining 2 steaks in same manner, transferring to platter.

2. Pour off fat from skillet, then add butter, lemon juice (to taste), and capers to skillet and cook over moderate heat just until butter melts, about 45 seconds. Pour lemon caper sauce over calamari steaks and serve immediately.

Tips:

*To prepare this recipe as GLUTEN-FREE, substitute GF flour in place of all-purpose.

grilled chicken w/ lemon & oregano

grilled chicken w/ lemon & oregano

Yield: 8 servings

Prep Time: 20 min + marinating time

Cook Time: 20 min

Terrific summery chicken recipe. The grilled lemons are a nice touch to squeeze on top.

Ingredients:

1 Tablespoon grated lemon zest
1/3 cup (about 2 lemons) lemon juice, freshly squeezed
1/4 cup finely chopped fresh oregano
2 Tablespoons olive oil (plus more for grates)
coarse salt & freshly ground pepper
2 pounds chicken breast
4 medium lemons, halved crosswise
oregano sprigs for garnish, optional

Directions:

1. Prepare marinade: In a small bowl, whisk lemon zest and juice, oregano, oil, 2 teaspoons coarse salt and 1 teaspoon pepper. Divide marinade between 2 large re-sealable plastic bags. Divide the chicken between the bags; shake to coat. Let marinate at room temperature for 30 minutes, turning bags occasionally.

2. Grill the chicken: Preheat grill to medium; lightly oil grates. Remove chicken from marinade, and pat dry with paper towels. Place chicken on grill. Cover and cook until lightly browned and cooked through, about 8-10 minutes. Turn chicken over, cover and cook until chicken is cooked through (an instant-read thermometer should read 175° when inserted into the thickest part of the chicken). If chicken is browning too quickly, move to cooler parts of grill or turn grill to low heat.

3. Transfer chicken to cutting board. Tent with foil; let rest 10 minutes. Meanwhile, place lemon halves on the grill, cut side down; cook until slightly charred, 8 to 10 minutes. Serve chicken breasts with grilled lemon halves. Garnish with fresh oregano sprigs, if desired.

Tips:

*Chicken grills up best when it's an even thickness throughout the breast. Take the time to pound out the breasts slightly (between two pieces of plastic wrap) to even out the thickness.

Nutritional Information per serving:
Serving size: 6 ounces
Calories per serving: 188
Fat per serving: 5g
Saturated Fat per serving: 1g
Sugar per serving: 1g
Fiber per serving: 1.3g
Protein per serving: 30g
Cholesterol per serving: 74mg
Carbohydrates per serving: 5g

garlic- lime shrimp

garlic- lime shrimp

Yield: 2 servings

Prep Time: 10 min

Cook Time: 5 min

This shrimp recipe is quite unique, and very good. For a hungry family of 4, you may wish to triple the recipe.

Ingredients:

1/4 cup butter
2 Tablespoons fresh lemon juice
2 1/2 teaspoons worcestershire sauce
2 cloves garlic, minced
1 teaspoon granulated sugar
3/4 teaspoon grated lime peel
pinch of cayenne pepper
10 large uncooked shrimp
2 Tablespoons chopped fresh parsley
salt and pepper, to taste

Directions:

1. Melt butter in heavy medium skillet over medium heat. Mix in next 6 ingredients. Sauté 30 seconds. Add shrimp and sauté until opaque in center, turning occasionally, about 3 minutes. Stir in parsley. Season with salt and pepper, to taste.

2. Serve on its own or over rice.

Tips:

*If preparing this recipe as GLUTEN FREE, leave out the worcestershire sauce and add in GF soy sauce, if you'd like.

garlic chicken stir- fry

garlic chicken stir fry

Yield: 4 servings

Prep Time: 15 min

Cook Time: 10 min

Ingredients:

3 Tablespoons canola or vegetable oil
1 pound boneless chicken breasts, cut into bite-sized pieces
4 cloves garlic, minced
1 large red or green bell pepper, seeded & chopped
4 ounces snow peas
1/4 cup cashews
1/4 cup green onions, sliced
1/2 cup low-sodium chicken broth
2 Tablespoons soy sauce
1 Tablespoon cornstarch
1/2 teaspoon ground ginger
hot cooked rice, optional

Directions:

1. In large skillet, heat 2 Tablespoons oil over medium-high heat. Add chicken and garlic. Stir fry 3 minutes or until chicken turns white. Add remaining oil, pepper, snow peas, cashews, and green onion. Stir fry 1 minute.

2. In small bowl, stir chicken broth, soy sauce, cornstarch and ginger until smooth. Stir into chicken mixture. Bring to a boil over medium heat while stirring. Boil 1 minute, or until mixture thickens a bit.

3. Serve over hot cooked rice.

Tips:

*If preparing this recipe as GLUTEN FREE, just be sure to use GF soy sauce and GF chicken broth.
*Try adding additional vegetables such as zucchini or mushrooms.

Nutritional Information per serving:
Serving size: 1/4 of the recipe (without rice)
Calories per serving: 206
Fat per serving: 14.5g
Saturated Fat per serving: 2g
Sugar per serving: 2g
Fiber per serving: 2.5g
Protein per serving: 8.5g
Cholesterol per serving: 10mg
Carbohydrates per serving: 12g

barbecued shrimp with remoulade sauce

barbecued shrimp with remoulade sauce

Yield: 8 servings

Prep Time: 30 min

Cook Time: 5 min

There's an awful long list of ingredients in this recipe, but they're mostly just spices that you should already have sitting around in your spice cupboard. It all came together deliciously.

Ingredients:

REMOULADE:
2 tablespoons finely chopped green onions
1/2 teaspoon finely minced garlic
1/2 cup reduced-fat mayonnaise
1/4 cup finely chopped celery
2 tablespoons finely chopped fresh parsley
2 tablespoons mustard
2 tablespoons prepared horseradish
2 tablespoons ketchup
2 teaspoons fresh lemon juice
2 teaspoons white wine vinegar
1 teaspoon worcestershire sauce
1/4 teaspoon tabasco sauce
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon Paprika

SHRIMP:
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon granulated white sugar
1/2 teaspoon dry mustard
1/2 teaspoon thyme
1/2 teaspoon freshly ground black pepper
1/2 teaspoon curry powder
1/4 teaspoon cayenne pepper
2 1/2 pounds large shrimp (20 per pound), peeled and deveined

Directions:

1. Prepare Sauce: Mash the green onions and garlic in a bowl. Stir in remaining sauce ingredients. Chill, covered with plastic wrap, for 1 to 24 hours. The flavor is best after 24 hours. You may store in the refrigerator for up to 2 weeks.

2. Prepare Shrimp: Mix 2 Tablespoons of the olive oil, and remaining ingredients (except shrimp) in a bowl (or put in large ziploc baggie). Add shrimp and toss to coat. Marinated, covered, in the refrigerator for 30 minutes.

3. Preheat grill or a heavy skillet. Brush the grill rack with additional olive oil and arrange the shrimp on the rack (or place on kebabs). Grill over hot coals for 1 to 2 minutes per side or just until barely opaque in the center. Arrange on a heated platter and serve with the sauce. You may also serve chilled.

Tips:

*If you're preparing this recipe as gluten-free, just be sure to use brands of worcestershire, ketchup, mustard and mayonnaise that are known to be GF.

apple cider donuts

apple cider donuts

Yield: 12 large or 24 mini donuts

Prep Time: 25 min

Cook Time: 12 min

For the chance to eat a doughnut when you're having to watch your calorie intake, this baked version is quite the treat. You will need a mini doughnut or bundt baking pan with 12 cavities or a 6 cavity doughnut baking pan for this recipe.

Ingredients:

granulated sugar for preparing pans
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
1 large egg, beaten
2/3 cup packed brown sugar
1/2 cup apple butter
1/3 cup pure maple syrup
1/3 cup apple cider
1/3 cup plain nonfat yogurt
3 Tablespoons vegetable or canola oil

Directions:

1. Preheat oven to 400°F. Coat pan with nonstick spray or oil. Sprinkle with sugar, shaking out excess.

2. In a mixing bowl, whisk together flour, baking powder, baking soda, salt and cinnamon; set aside. In another bowl, whisk together egg, brown sugar, apple butter, maple syrup, cider, yogurt and oil. Add dry ingredients and stir just until moistened. Divide half of the batter among the cavities in the prepared pan, spoon about 2 generous Tbsp. of batter into each cavity. Don’t fill them to the top or your doughnuts will lose their holes when the batter puffs up while baking!

3. Bake 10 to 12 minutes, or until the tops spring back when touched lightly. Loosen edges and turn the doughnuts out onto a rack to cool. Clean the pan, re-coat it with oil and sugar. Repeat with remaining batter.

4. Ice your doughnuts, if desired. Sift 1 cup powdered sugar and mix w/ 2 ounces light cream cheese, a dash of cinnamon and enough nonfat milk to create a spreading or dipping consistency. Dip tops of doughnuts into the icing, then set right side up on a rack to let the icing set.

Nutritional Information per serving:
Serving size: 1 mini donut (no icing)
Calories per serving: 106
Fat per serving: 2g
Saturated Fat per serving: .24g
Sugar per serving: 10.64g
Fiber per serving: .5g
Protein per serving: 1.5g
Cholesterol per serving: 9mg
Carbohydrates per serving: 20.27g

chilled zucchini soup with lemon- cumin shrimp & cilantro cream

chilled zucchini soup w/ lemon- cumin shrimp & cilantro cream

Yield: 6 servings

Prep Time: 35 min + chilling time

Cook Time: 20 min

Ingredients:

CILANTRO CREAM:
1/2 cup reduced-fat sour cream
2 Tablespoons chopped fresh cilantro
1 small garlic clove, minced

SHRIMP:
1 pound peeled & cooked medium shrimp (keep tail attached)
2 Tablespoons fresh lemon juice
2 Tablespoons extra-virgin olive oil
1 teaspoon cumin seeds
1 teaspoon finely grated lemon zest

SOUP:
1 Tablespoon extra-virgin olive oil
1 medium onion, sliced (about 2 cups)
2 medium garlic cloves, minced
6 medium zucchini (about 1 3/4 pounds), cut into 1/4-inch-thick slices
4 cups reduced-sodium, fat-free chicken broth
2 Tablespoons chopped fresh cilantro, plus extra sprigs for garnish

Directions:

1. Prepare Cilantro Cream: In a small bowl, whisk sour cream, cilantro, and garlic to blend. Season with salt and pepper. (can be made 1 day ahead; cover and chill)

2. Prepare Shrimp: Combine all ingredients in a medium bowl; cover and chill for at least 4 hours- or overnight (can be made 1 day ahead; keep chilled)

3. Prepare Soup: Heat oil in large, heavy pot over medium heat. Add onion; sauté until tender, about 8 minutes. Add garlic; stir 1 minute. Add zucchini; stir to coat. Stir in broth; bring to a boil. Cover, reduce heat to medium-low, and simmer until zucchini is tender, about 10 minutes. Cool to lukewarm. Add chopped cilantro. Working in batches, puree soup in blender until smooth.

4. Transfer soup to a large bowl. Season to taste with salt and pepper. Cover and chill until cold, about 4 hours. (can be made 1 day ahead; keep chilled)

5. Divide soup among bowls- 6 for a starter and 4 for main dish. Top each with shrimp, dividing equally. Spoon dollop of cilantro cream over each, garnishing with cilantro sprigs. Serve immediately.

Tips:

*If preparing this recipe as GLUTEN FREE, just be sure to use a brand of chicken broth that is designated as GF.

Nutritional Information per serving:
Serving size: 1/6th of the recipe
Calories per serving: 224
Fat per serving: 11g
Saturated Fat per serving: 2.61g
Sugar per serving: 4.47g
Fiber per serving: 3.31g
Protein per serving: 20.5g
Cholesterol per serving: 121.94mg
Carbohydrates per serving: 12.67g

blue cheese & mushroom stuffed beef tenderloin

blue cheese & mushroom stuffed beef tenderloin

Yield: 6 servings

Prep Time: 25 min

Cook Time: 45 min

This simple stuffed beef tenderloin recipe is tender and melt-in-your-mouth good. Slice a tenderloin open and stuff with quickly sauteed mushrooms & green onions. Top with a sprinkle of blue cheese crumbles and use toothpicks to secure the tenderloin back together.

Ingredients:

2 Tablespoons butter
2 green onions, thinly sliced
10 ounces fresh mushrooms, sliced
1 large garlic clove, minced
1 small handful fresh parsley, chopped
2 pounds beef tenderloin, trimmed of fat
1/4 cup blue cheese, crumbled
melted butter

Directions:

1. Preheat oven to 425 degrees F. Spray small roasting pan or rimmed cookie sheet with nonstick spray.

2. Melt butter in large skillet. Sauté the onion, mushrooms, garlic and parsley, just until mushrooms are softened.

3. Make a slit down the middle of the tenderloin (without cutting it into two pieces) and stuff mushroom mixture inside. Sprinkle the blue cheese over the mushrooms. Pull the slit closed and secure with toothpicks.

4. Brush the tenderloin with melted butter and bake 30 to 40 minutes, or until desired degree of doneness is obtained. Slice into 6 portions and serve immediately.

Tips:

*I like to pull the tenderloin out when it has reached about 150 degrees, and then let it rest for 5 minutes or so before cutting.
*If preparing this recipe as GLUTEN FREE, be sure to sub in a soft cheese that is GF (such as goat). Blue Cheese tends to by iffy on whether or not it's GF.
*If you have a smaller piece of tenderloin, this recipe will work just as well. Make less of a mushroom mixture and continue w/ the recipe as instructed. Baking time will be a bit less.

Overnight Oats with Yogurt

Overnight Oats: A quick-fix breakfast, that will fill you up and keep you cool, since there is no cooking in this oatmeal recipe!

Ingredients (serves 1)

• 1/3 cup rolled oats
• 1/3 cup plain Greek yogurt
• 1/3 cup milk (almond, skim, hemp, soy, etc)
• 1/2 banana, sliced
• pinch of cinnamon
• pinch of sea salt
• pinch of stevia or a drizzle of honey (if you like a little extra sweetness like we do)

Toppings (a few of our favorites)

• flaxseeds
• flaxseed meal
• strawberries, sliced
• peaches, sliced
• blueberries
• raspberries
• blackberries
• dried fruits
• almonds, cashews, walnuts, chia seeds, trail mix
• nut butter (almond, peanut, cashew)
• granola

Instructions

• The night before, combine the ingredients (not the toppings though) in a bowl, stir, then cover with plastic wrap (or whatever you prefer) and place in the fridge overnight.
• In the morning, remove the plastic wrap and stir the ingredients again. You will notice the texture is very creamy, doughy, and thick. The oats absorb the liquid and become fluffy almost.
• Add your favorite toppings.

Notes

• You can make this breakfast as big or as little as you would like, meaning you could go 1/2 cup oats, 1/2 cup yogurt, 1/2 cup milk, or if you would like it to be a smaller meal, you could scale it down to 1/4 cup of each instead.
• If you would like to make it vegan, just omit the yogurt and add twice as much milk (a non-daily form like almond, soy, hemp).
• You could add any of the above fruit into the overnight mixture, instead of a topping, for more of an infused flavor.
• You could add other mix-ins to the overnight mixture, like cocoa, pumpkin puree, chia seeds…