BBQ chicken pizza with red onion & goat cheese on whole wheat crust

Chicken sausage with whole wheat gnocchi in a white wine & garlic sauce with asparagus and cherry tomatoes

I used:

5 links mild chicken sausage

1 cup low sodium chicken broth

1 cup whole wheat gnocchi (per person)

1 cup cherry tomatoes

1/2 pound asparagus-trimmed

2 chopped garlic cloves

1/2 cup wine

1/4 ricotta

2 tablespoons fat free sour cream

bowl of ice water for blanching

In a quart pot filled with water, bring to a boil and add asparagus. cook for 4 -5 minutes and remove. Place into bowl of ice water and let stand for 3-4 minutes then remove.

Don't dump the water you used for the asparagus, use it to boil the gnocchi. cook gnocchi until they float to the surface then remove.

In a non stick skillet with 1 table spoon of olive oil drizzled into pan, om medium heat add chicken sausage links. Cook on all sides until browned.
When the last side is brown add chicken broth to pan and cover immediately and let simmer for 5 minutes.

Remove sausage and set aside.

Add white wine, ricotta, and sour cream to the pan and stir constantly for 1 minute.

Turn heat to low and simmer sauce for additional 5 minutes.

Slice and add sausage back into pan along with asparagus and tomatoes.

Mix gently and serve.

poached lane snapper with fresh steamed bok choy, sweet peppers, scallions ,fresh ginger and orange peel with whole wheat soy brown rice

Chicken, carrot & onion meatballs with simmered grape tomatoes in a roux of chicken broth over orzo pasta...

Shrimp and lean turkey bacon with cheese & garlic tortellini with roasted artichokes, tomatoes and squash

You will need:
1/2 -1 pound of shrimp
1 bag of tortellini (your choice)
1 pint cherry or grape tomatoes
1 can artichokes in water
2 small to medium squash sliced
1/4 cup feta cheese (optional) (I used low fat)
6 pieces of lean turkey bacon diced

Get a pot of water boiling and cook tortellini as directed and set aside

Pre heat oven to 425 and place artichokes, tomatoes and squash on baking sheet with pam sray or light drizzle of olive oil.

Bake in oven for 25 minutes

In a non stick pan with pam spray or olive oil place turkey bacon in pan and cook until crispy. Add shrimp and cook until both side are pink and remove from heat and set aside.

Drain pasta and add back to the pot and mix in the roasted veggies, shrimp and bacon in pot and serve into bowl. Sprinkle with low fat feta (optional)

Serve warm or as a cold salad the next day

Pan seared orange roughy over cauliflower & purple mashed potatoes

Shrimp cakes with squash, red and yellow pepper & parmesan

I used:

5-6 small yellow squash grated and drained well

2 eggs or eggbeaters (this time I used egg beaters

3/4 of cup bread crumbs (I used italian but plain are ok)

1 package of small salad shrimp chopped

Add salt & Pepper to taste (and any additonal seasonings on hand that you like)

1 small cooking onion chopped, sauteed, and cooled

bell peppers of your choice (I has red and yellow)Dice and saute with onion then cool

1/4 parmesan cheese (can make without if you don't have it)

Combine all the ingredients and form into patties about an inch thick

In a non stick cooking pan drizzle one table spoon of extra virgin olive olive oil and turn on low to medium heat.

Place patties into pan and cook for 2-3 mintues on each side until golden brown

Remove from pan and place onto paper towels to drain excess olive oil.

Carne con Papas (Cuban meat and potatoes)

You will need:
One large brown potato (or 2 medium)
1-1.25 sirloin beef tips (or any beef you like)
about 1/4 cup green olives
2 bay leaves
1 small to medium white or yellow onion diced
1 tablespoon of cumin (i use 2-3 because we love it)
1 tablespoon ground oregano
salt and pepper to taste
1/2 chicken broth (or beef broth)
1 14ounce can of crushed tomatoes (with garlic and pepper if you want extra flavor)
1 cup instant white rice (which serves two so make accordingly)

In a quart pot bring one cup of chicken broth and rice to a boil (add a little drizzle of olive oil to avoid rice clumps, or butter if fat content is not an issue)
Cover immediately and let stand for 15 minutes stirring occasionally.

Peel and quarter potatoes.

In a pot boil potatoes for 10-15 minutes until fork tender. Drain and set aside. If you want to omit this step You can dice the potatoes in small pieces and cook them in the pan with the other ingredients.The boiling is just to assure tender potatoes.

In a non stick pan on medium heat with one tablespoon of olive oil add diced onion and cook until translucent.

Add beef and let cook for 2-3 minutes stirring (not browning the meat) Season meat with cumin, oregano, salt and pepper to taste.

Add in entire can of tomatoes, olives, bay leaves and let simmer for 5 minutes(not covered. If you want the dish to be more saucy then add more chicken broth while simmering.
Add potatoes and turn down heat to low and cover with lid. Let simmer for 10 minutes. Add seasoning to taste. Serve with white rice.
*Remember to remove you bay leaves before plating.

Seared Mahi over sauteed carrots, mushrooms, yellow peppers & scallions in teriyaki soy sauce with fresh garlic, ginger and orange...

Sauteed chicken breast with my roasted soy nut pesto sauce over orecchiette

I used:

1.50 pounds (3) chicken breasts

2 cups fresh basil

2 tablespoons grated parmesan

1 tablespoon Smart balance butter

salt & pepper

1 garlic clove

1 cup chicken broth

2 tablespoon extra virgin olive oil

3 tablespoons roasted soy nuts(these are not nuts they are soy beans)

1 cup orecchiette pasta (cook as directed)

In a non stick skillet spray with pam spray on medium heat

Season chicken breasts with salt and pepper(or whatever your favorite seasoning is)

Let the chicken brown on both sides

After browned on both sides add 1/2 cup of the chicken broth to pan and cover immediately. This allows the chicken to get a crispy flavor on the outside and keep the center juicy and flavorful.

For the pesto:

In a food processor add fresh basil, garlic clove, soy nuts, parmesan and pulse until it forms a paste. Then add the 2 tablespoons of extra virign olive oil.

 If you have a good pourable sauce then stop here. If the pesto is still too thick add the chicken broth until the pest becomes smooth. I also used a little bit of the hot pasta water to lossen the pesto and make it more sauce-like.

Filet mignon & shrimp with a champagne, tarragon & dijon drizzle with fresh beet mashed potatoes

Pan seared chicken breast with garlic, cumin & paprika with purple majesty mashed potatoes & lemon pepper asparagus~

Chicken sausage kebabs with fresh rosemary & romano couscous

Baked salmon crusted with wasabi peas with lemon pepper asparagus over shrimp cakes with sweet onion & yucca~

I used:
Two 8 ounce salmon fillets
2 tablespoons of soy sauce
Honey
1/4 wasabi peas (crushed or pulsed in food processor)
Preheat oven to 400

Gently poke holes into the top of the salmon with a fork. With a basting brush gently coat the fish with soy sauce.
Drizzle top of salmon with honey (not much is need just enough for the wasabi peas to stick)
Rub in the honey then pat coating of wasabi peas onto top of salmon.
Place fish on a lightly sprayed baking sheet (or place onto foil covered baking sheet). Cook for 25-30 minutes

For Shrimp, Yucca and sweet onion cakes
I used:
1/2 sweet onion (any white or yellow onion is fine)
1 clove of garlic
1 egg
4-6 oz yucca (boiled)
1/4 cup fat free colby jack cheese (threw that in because I needed to get it used up!)
1/2 cup bread crumbs (I used itallan)
1 cup cooked shrimp (any size works)
2 chive stalks sliced
salt and pepper to taste

In a food processor mix HALF shrimp, onion, chives, garlic and place into a bowl and mix with egg.
Add cheese.
Slice pre boiled yucca and the other half of the shrimp and place into food processor and pulse..add salt and pepper to taste. Yucca will become paste like. If it is too sticky add a drizzle of olive oil or chicken broth (or even water)to loosen up. Add mix to previous shrimp mix. Wet hands and form patties.
In a non stick skillet on medium heat with one table spoon of extra virgin olive oil drizzled...place patties into pan and cook until golden on each side.
Place onto paper towels to drain excess oil.

For asparagus:
Blanch in hot boiling water for 3-5 minutes then remove and place into an ice bath to stop the cooking process an keep vibrant color. If you prefer softer asparagus then pan saute with lemon juice and salt & pepper.
Add lemon pepper season (or salt and pepper to taste)

Honey dijon glazed pork tenderloin with parsnip, scallion & horseradish mashed potatoes

For parsnips mashed potatoes

1 bag of parsnips peeled

1 Idaho potato or 2-3 red potatoes (or 1/2 cup instant potatoes works if you are in a pinch)

1/2 cup chicken broth

1-2 tablespoons of horseradish

Electric mixer (optional)

2 tablespoons sour cream, (or butter substitute, or milk) I use sour cream for thickness and creaminess)
*Note you can make this recipe without potatoes as well, just the parsnips work great
**Horseradish is also optional.)


In a quart pot fill with chicken broth and bring to a boil

Add parnsips (cut into small pieces for faster cook time)

Boil for 15 minutes or until fork tender

If using potatoes, follow same boiling instructions.

If using instant just add instant to mashed and drained parsnips.

drain and place back into pot

Mash parsnips with a fork and add sour, salt, pepper

You can mix by hand or with an electric mixer for desired consistency.

Chicken & corn chili....

With cannellini beans, green bell peppers, carrots, tomatoes,and onions....

Cioppino (tilapia, scallops & shrimp) in a tomato garlic broth over israeli cous cous

Homemade hummus with whole wheat toasted pita chips

You will need:

Food Processor (I use the blender)

1 can of chick peas (2 if you want extra dip leftover)

1 garlic clove

Cooking spray (olive oil or butter flavor)

1 tbsp. lemon juice (fresh or jar)

Pinch of Salt & pepper ( I use adobo and cumin-we like the smokey flavor of the cumin)

*optional –the traditional way to make hummus calls for tahini which is ground sesame seeds.my store carries BIG jars which I dont' need..and sometimes.it’s a little pricey for how often I use it-so I just leave it out. But if you want to add it you can :)


To the blender or food processor add drained chickpeas RESERVE the juice in a side dish

Add pinch of season of your choice, I choose the cumin b/c of the smokeyness and it kind of fills in for the tahini…, add lemon juice and garlic

Add a little bit of juice from chickpeas then begin to pulse…you will end up using about half the juice until you get a paste like consistency (or whatever thickness you like for dipping.) When you have the desired consistency taste test and season to taste.

For pita chips:

I buy the Toufayan Pita bread-whole wheat (this can be swapped for your choice of pita or tortilla)

I use a pizza roller/slicer and cut into triangles

Lay triangles onto baking sheet and pre heat oven to 350

Spray light coat of cooking spray onto pita triangles and sprinkle with salt or garlic powder, or leave plain if you want pitas to have no season for other snacks

Bake for 10-15 minutes, around 10 minutes just touch them to see if they are at the crispy point, if you like more crunch leave them in longer..

Serve in dipping bowl and plate pita chips and serve :) Happy Healthy snacking!

Chicken stuffed with artichokes, spinach & sun dried tomatoes over parmesan, basil, and tomato orzo

Tonight is a medley of sauteed salmon, scallops, shrimp, calamari & mussels over organic calamaretti pasta in light white wine tomato broth

Mexican soup with corn, black beans, tomatoes,chilies & pulled chicken

I used:

3 chicken breasts

2 cups corn (fresh or frozen)

1 can black beans (liquid too)

1 can crushed tomatoes with green chilies(buy the kind without of you don't want spice)

1 1/2 cups chicken broth

Place all ingredients into a crock pot (this works on a stove top pan as well).
Let soup cook for 45 minutes. Pull out the chicken and shred. Add back into soup and serve.

Mexican style stuffed peppers

with ground turkey breast, corn, black beans , cilantro & whole grain brown rice topped with a sprinkle of low fat colbly jack cheddar








I used:

1 pound ground turkey breast
3 bell peppers
2 cups of chopped fresh cilantro
1 cup instant brown rice
1 cup chicken broth
1 small white onion diced
1/2 low fat colby jack/cheddar cheese
2 cups black beans
2 cups corn
1/2 red bell pepper diced
2 tablespoons cumin
2 tablespoons adobo seasoning
1 tablespoon of olive oil




Directions:

In sauce bring chicken broth to a boil and add brown rice, turn off heat and cover for 15 minutes.

In a large non stick skillet add one table spoon of olive oil on medium heat.

Add diced onion and ground beef

Let ground turkey brown and season with cumin, adobo, diced pepper, black beans, brown rice, and corn.

Cut peppers in half and clean

In quart pot bring water to a boil and place cleaned halved peppers in and boil for 10 minutes. Drain for 5 minutes.

Fill pepper with mixture and pack in tightly, sprinkle remainder of cheese on top to melt. Cheese will melt from heat of meat mixture.

Steamed shrimp pot stickers

You will need:
Wonton wrappers
About 1 cup baby shrimp (fresh or frozen-I used frozen)
1 green onion stalk sliced
1 Tablespoon ground ginger
1 Tablespoon soy sauce
1/4 teriyaki sauce
small dish of water
Dash of honey

Have a quart pot with boiling water ready

Mix baby shrimp, equal parts soy and teriyaki(about a tablespoon of each just for flavor), green onion and ginger. Toss lightly in bowl

Place wontons on flat surface and place a small teaspoon of mixture in center.
Dip finger in water and run along the outer edge of all four sides of wonton to help seal it. Grasp each opposite corner and pull to the center until all four sides are closed together and cinch.

Once all pot stickers are made place into boiling water for 3 minutes and set on a dry surface to drain.

Serve with teriyaki with a drizzle of honey, and sliced green onions and mix lightly and use for dipping.

Asian marinated sliced beef & vegetables over beans thread noodles~

You will need:
1/2 -1 pound of beef ( I used london broil because I had it)
1 cup Teriyaki sauce
1 tablespoon soy sauce
1 green onion stalk chopped
1 tablespoon freshly ground ginger
1 minced garlic clove
1 tablespoon honey
1 tablespoon hoisen (can be left out if you don't have it)
3 bundles of beans thread noodle (you can see how they are section off in the package) Or you can use any kind of noodle you prefer


Place all the marinade ingredients and meat into a large freezer bag and let marinade sit for at least 30 minutes.

Soak noodles in hot water for 15 minutes and set aside

In a non stick skillet on medium heat with one tablespoon of olive oil place the meat in the pan and sear on all side until lightly browned

Add the marinade from the freezer bag into the pan and turn heat down. Cover with lid and check on meat every few minutes. If you like you can take meat out and slice it after searing it then put back into pan, this will help meat cook faster.
*Keep extra teriyaki on hand to add to pan if all the marinade cooks out.

Place meat over noodles with sauce and serve.

Pan seared salmon over brown rice with pineapple, tomato, red onion, cilantro, and corn salsa with lime

You will Need:
1-2 pieces of salmon
½ Red onion sliced in medium sized slices
¼ pineapple diced
½ corn
2 tablespoons of olive oil
3 tablespoons chopped fresh cilantro
¼ cup sliced cherry tomatoes
Juice and zest of half a lime
1 cup brown rice ( I cook with chicken broth to add flavor to rice-optional)

Prepare brown rice as directed and set aside.
In a non stick skillet with one tablespoon of olive oil on medium heat lightly season with adobo season (cumin, salt, garlic, pepper, oregano, turmeric) and cook until fish is cooked throughout.
In a side pan on low medium heat with one table spoon of olive oil add onions, corn and tomatoes and cook for 5-8 minutes until tomatoes become soft add salt and pepper to taste or use additional adobo.
After onions, tomato and corn have cooked for 5-8 minutes add chopped pineapple and turn down heat to low and cook for until warmed through.
Just before serving add cilantro.
Garnish with lime-

Shrimp & chicken sausage gumbo~

I used:
1 package (5 links) hot italian chicken sausage(or mild for less spice)
1/4 medium to large shrimp (any size is fine-fresh or frozen)
1 cup white rice
1/2 sliced cup okra (frozen is fine too)
1 14 ounce can of diced tomatoes with green chilies (buy regular if you want your gumbo to have less spice)
2 cups chicken broth
1 small white or yellow onion diced
1 large garlic clove minced
1 bay leaf

pinch of red pepper flakes (optional)

In a quart pot cook rice as directed using chicken broth instead of water. Let cook and set aside.

In a large non stick skillet with cooking spray or one table spoon of olive oil on medium heat place diced onion in pan and cook for about 3-4 minutes until translucent.

Add sausage links and brown on all sides. Once sausage is browned on all sides (note that the sausage does not have to bee cooked all the way through yet).

Add one cup of chicken broth and cover for 10 minutes. The steam will cook the sausage entirely.

Add the can of tomatoes and let simmer for 3-4 minutes for flavors to merry.

Add shrimp and okra at the end of cooking process in order to keep okra a little firm. The shrimp will cook in 3-4 minutes in the simmering liquid.

Place rice in center bowl with shrimp, vegetables and sliced sausage around rice or mix ingredients entirely and serve.

* Be sure to remove bay leaf :)

Simmered turkey meatball soup with white beans, fresh green beans & carrots over vegetable fusilli in a tomato broth~

Salmon gremolata with a green tomato stuffed with red lentils, parsley, romano, and cherry tomatoes

For Salmon:

In a non stick skillet with a tablespoon of lemon juice (and light coat of pam cooking spray)

Cook salmon on medium until cooked all the way through-about 5-6 on each side.

For gremolata:

Zest one lemon with 1/2 cup parsley and 2 tablespoons of Romano or Parmesan cheese.

Add a drizzle of olive oil (optional)

For tomato stuffing:

Cook lentils for 5-6 minutes (remove before they become mushy)

rinse with cold water and add diced tomatoes, 1 tablespoon Romano cheese, and finely chopped parsley. (add salt and pepper to taste)

Swordfish & Roasted butternut squash cakes~

Seared swordfish over a warm bed of fresh spinach and roasted butternut squash & ricotta puree with a side of squash cakes~




For the squash cakes-
I used 1 small/medium butternut squash
Tablespoon olive oil
1 cup bread crumbs
1 tablespoon onion powder
1 tablespoon garlic power
1/4 grated parmesan
1 Egg
Salt and Pepper

Preheat oven to 375 and cut squash in half

Rub squash with olive oil (just a drizzle) then face down place them on a foiled baking sheet and bake for 30-35 until fork tender.

When the squash has cooled scrape the insides into a reserved  bowl.

Add the beaten egg, bread crumbs, garlic and onion powder and parmesan cheese.
(You may need addional breadcrumbs)

Add salt and pepper to taste

Form into balls then flatten into patties/cakes

In a non stick skillet with cooking spray or olive oil on medium heat cooking cakes for about 2-3 minutes on each side

Also see simlar recipe for zucchini cakes
http://fitfoodbyal.blogspot.com/2010/08/use-what-ya-got-zucchini-pancakes.html

Teriyaki, ginger & honey glazed salmon with wasabi crunch over puree peas & wasabi mashed potatoes

you will need:

2 pieces of 4-6 ounce salmon fillets (or however many servings you need)

1 teaspoon fresh ground ginger or from the jar

2 tablespoons soy sauce

1/4 teriyaki sauce

1/4 cup wasabi peas

1 minced garlic clove

1 tablespoon of honey


Place salmon and all the ingredients in a bowl and set aside

Place wasabi peas in a bag and light break them (or if you have a food processor lightly pulse them)


For wasadi mashed potatoes you will need:

2/3 cups of instant mashed potatoes (or make homemade)

2/3 soup base or chicken broth (instead of water for flavor)

1/3 cold skim milk (or regular) for mashed potaotes

1 garlic clove minced

2 cups thawed peas (or fresh)

1/3 grated Parmesan cheese

1 tablespoon wasabi power or paste


Place all these ingredients in a food processor (i use my blender) and pulse adding chicken broth until peas are a thick paste.

In a non stick skillet pour the marinade into the pan on medium heat then add the fillets and cook until salmon is cooked through on both sides 9time will vary on thickness of fillet).

Place puree on plate with mashed potatoes and plate salmon then add the crushes wasabi peas on top and serve

Crepes with vanilla protein,banana, bluberries and low fat cream cheese drizzle

Asian marinated pork loin with brown sugar & orange glazed carrots

You will need

1- 1 1/2 pound pork tenderloin (plain not seasoned)

1-2 stalks of chives

small piece of ginger root (or ground ginger in the jar)

1 tablespoon chopped or minced garlic

¼ cup teriyaki sauce

1 large freezer bag for marinating

Tablespoon soy sauce (low sodium or regular)

1 tablespoon balsamic vinegar

1 tablespoon orange juice

2 tablespoons of honey

For carrot dish

2 large carrots (grated or finely chopped-shredded will work great too)

3 tablespoons brown sugar

4 tablespoons orange juice

Pinch of salt

Preheat oven to 375

In a large freezer bag place pork loin inside

Add teriyaki, soy, vinegar, garlic, chives, honey, ground ginger, and orange juice

Let marinate for at least 3o minutes, the longer it sits the better (I marinated for 4 hours)

Remove pork from bag and place on foiled baking sheet coated with light cooking spray. Bake for 30 minutes. (or as package recommends)

Reserve marinade for cooking to use as sauce and garnish. Bring leftover marinade to a low boil then turn down heat and simmer for 5 mintues, use for sauce over pork.

When fully cooked let stand for 10-15 for juices to redistribute then slice against the grain and serve

In a non stick pan with a light coat of cooking spray add carrots to pan and turn on medium heat

In a small dish mix together brown sugar and orange juice and cook for 10 minutes. Drain any excess juice from pan before serving.

Plate carrots and sliced pork against the grain and serve

Chicken sausage veracruz~

Chicken sausage with leeks, sun dried tomatoes, caperberries, black olives, garlic & cherry tomatoes in a white wine veracruz sauce over farfalle with romano cheese crisps ~

London broil with a red wine demi glace with baked parsnip fries & sweet potato pancakes~

For Sweet potato pancakes I combined:


1 large potato and 1 small (grated)


2 eggs


1/3 cup apple sauce


adobo season


2 scallion stalks sliced


1/4 breadcrumbs


In a non stick skillet with a drizzle of olive oil place spoonfulls of mixture and brown on both sides.


Drain onto paper towel

For meat:

Preheat broiler and cook 5-8 minutes on each side

Let cool for 5 minutes before slicing

 

Peel parsnips then trim and slice them.

For parnsip fries:

Put parsnips in a bowl and toss with the olive oil, salt, garlic powder and pepper. Spread onto baking sheet.

Bake for 15 minutes. Remove from oven, turn each parsnip and place back in oven and bake until brown/crispy( 10 minutes- this will allow for even baking)

Remove when done then season with more salt and pepper, to taste.

      

Turkey breast , squash, & green onion meatballs (baked) over spinach rotini with a low fat ricotta white sauce...

You will need

1 -1/2 cups of spinach rotini (or any veggie pasta will be great)

1 cup low fat ricotta (or regular if you like)

1 small fresh squash

1 -1.50 pound ground turkey breast

1 small/medium yellow onion

1 garlic clove (or one tablespoon minced garlic)

1 egg

½ Parmesan cheese

Salt and pepper to taste (remember that Parmesan cheese adds salt so go light when adding salt & pepper)

½ cup-3/4 cup Italian season bread crumbs (plain is fine to, you can just add seasoning)

Pre heat oven to 350

Chop onion garlic and finely

Chop squash finely(or grate)

In a pot boil water(add pinch of salt to boiling water) and cook noodles as directed ( and as desired al dente or more)

In a non stick pan heat 1 tablespoon of olive oil and a light coat of cooking spray

Add onion and garlic on medium heat, cook onion until translucent

In a bowl add meat, egg, Parmesan, seasonings, garlic, breadcrumbs, and squash

Mix together in bowl until you can’t see the egg anymore(just a tip so you know all the ingredients are incorporated)

Make golf ball sized meat balls and place onto a baking sheet light coated with cooking spray or brushed with olive oil if cooking spray is not available (or cover pan with sheet of foil for easy clean up, still use light coat of cooking spray to assure the meatball won’t stick)

Bake in oven for 25-30 minutes. Since all ovens vary , at 25 minutes take out smallest meatball and cut in half, if cooked all way through you can turn off oven and let meatballs in for 2 more minutes to assure they are fully cooked (or take out if desired temp. is achieved)

In a small saucepan over low heat , ricotta ,  salt, pepper, and  Parmesan to taste.(add any other seasons you like as well)

Once sauce is nicely melted, cover or mix with cooked noodles and place your baked meatballs on top

Turkey breast meatloafbites with carrot & mushroom with purple majesty mashed potatoes

I used:
1 1/2 pounds ground turkey breast
1 cup mushrooms chopped
1 cup carrots chopped or grated
1/2 cup breadcrumbs (I used italian)
1/4 cup grated parmesan cheese
2 eggs beaten (or 1/2 cup egg beaters)
1/4 fresh parsley chopped
1 small white onion diced
2 garlic cloves finely chopped
1 tablespoon dried tarragon
1 tablespoon salt
1/2 tablespoon pepper
1 teaspoon paprika

Pre heat oven to 350

Mix all the above ingredients well

Spray a muffin tin with cooking spray

Place mounds of well mixed ingredients into tins (with just a bit rising over the edge)
Pat into tins firmly.
Bake at 350 for 20 minutes

Chicken & black bean meatballs and a white rice medley of fresh cilantro, lime zest, red onion, and bell peppers

I used:

2 large chicken breast (or you can buy chicken already ground

1 can black beans drained and rinsed

fist full of fresh cilantro

1 cup white rice (adjust accordingly)

1 diced jalapeno

1/2 red bell pepper diced

1/2 yellow bell pepper diced

1/2 red onion diced

Adobo season to taste

zest of half a lime

juice of half a lime

Cook rice as directed and set aside.

Add diced vegetables to a non stick pan on low to warm through.

Add lime juice and cilantro.

If you like the veggies cooked more through then cook on a higher temperature and for a longer period of time.

Add the vegetables to the rice.

For meat:

Place chicken into food processor set side in bowl

After the beans have been rinse crush them light with your hands or a fork leaving some beans whole to show in the meatballs.

Mix beans ,chicken, and lime zest(optional)

Dice a small amount of the cilantro and add to bean and chicken mixture.

With wet hands form into meatballs and set aside.

in a non stick skillet with 1 tablespoon of olive oil and have some cooking spray on hand if needed.

Add meatballs to pan letting them brown on all sides.

Once they are browned add one ladle full of water from rice and cover immediatly. (the steam will cook the meatballs and make them moist)

Let the meatballs cook all the way through (about ten minutes).