Ingredients

1/2 pound boneless beef sirloin, thinly sliced against the grain into strips

2 tablespoons sesame oil

1/2 cup Beans Sprouts, heads and roots off

1/2 cup carrots, diced or pre-shredded

1 cup bell pepper, diced

1/2 pound fresh egg noodles

2 teaspoons cornstarch

3 tablespoons soy sauce

Salt and ground black pepper, to taste

Directions

In a large bowl, combine cornstarch, soy sauce, and beef and toss to coat. Marinate the steak for 15 minutes.

Blanch the noodles in boiling water for 3 - 5 minutes, or cook according to the package directions.

In a large skillet or wok, heat 1 tablespoon of oil over high heat. Add the beef and stir-fry for about 3 minutes or until beef gets browned. Remove the beef from the skillet and reserve.

In the same skillet, add the remaining oil and sauté the carrots, bell pepper and bean sprouts and cook for 3 minutes until vegetables are slightly softened. Add reserved beef, noodles and soy sauce and cook for 1 minute. Season with black pepper, to taste and serve.

Ingredients

2 tablespoons sesame oil

4 cups white rice, cooked

1 tablespoon fresh garlic, finely minced

1/2 cup green onion, sliced

1 cups of Beans Sprouts, heads and roots off

1/2 cup carrots, diced or pre-shredded

2-3 tablespoons soy sauce

Salt and ground black pepper, to taste

Directions

Heat the oil in a large skillet over medium heat. Add onion, garlic, bean sprouts and carrots, sauté until soft, about 4-5 minutes. Add rice and soy sauce; cook 1 minute, stirring constantly. Fluff with a fork and season, to taste, with salt and black pepper.

Ingredients

2 tablespoon olive oil

4 chicken thighs with bones and skin, about 2 pounds

1/2 cup yellow onion, sliced

2 cups potatoes, diced

1 cup carrots, diced

1 cup red bell pepper, diced

1 tablespoon garlic, minced

2 tablespoons fresh parsley leaves, chopped

1 cup water

Salt and ground black pepper, to taste

Directions

Heat 2 tablespoons olive oil in a large skillet over medium heat. Season the chicken thighs with salt and pepper. Place the chicken, skin side down in the skillet and sear until golden brown, about 3 to 4 minutes. Turn the chicken over and sear on the second side for another 3 to 4 minutes. Add the rest of the ingredients and put the lid on cook for about 1 hour. Serve it with your favorite bread.

Ingredients

6 cups low-sodium chicken broth or vegetable broth

1/3 cup long-grain white rice

2 large eggs

3 tablespoons fresh lemon juice

1 scallion green, thinly sliced

Salt and ground black pepper, to taste

1 tablespoon dill, chopped

Directions

In a large saucepan, bring the broth to a boil over moderately high heat. Add the rice and salt. Reduce the heat and simmer, covered, until the rice is just tender, about 25 minutes. Whisk eggs together in a medium bowl until frothy. Bring the soup to a boil and slowly pour it into the eggs, whisking constantly so that the eggs do not curdle. Stir in lemon juice, and then quickly chill in an ice bath, stirring occasionally until cold. Stir in scallion, dill and salt and pepper to taste.

Ingredients

2 pounds grouper fillets

3 tablespoons olive oil

1 red bell pepper, cut into 1-inch strips

2 cups ripe tomatoes, chopped

3/4 cup onion, chopped

2 garlic cloves, minced

1 tablespoon fresh parsley, chopped

3 ounces feta cheese (about 2/3 cup, crumbled)

Salt and pepper to taste

Directions

Preheat oven to 400° F.

Heat about 2 teaspoons of the olive oil in a large nonstick, ovenproof skillet over medium-high heat. Add the peppers and onions and sauté until slightly softened, about 2 minutes. Add the garlic and sauté another minute. Add the tomatoes; stir, remove pan from the heat and cool about 5 minutes. Place fish fillets in the skillet and spoon the tomatoes and vegetables over the top. Sprinkle with parsley, feta, pepper, and drizzle with the remaining 1 teaspoon olive oil. Bake for 15 to 20 minutes or until fish flakes with a fork. Serve immediately. Serve with crusty Italian loaf bread, pasta, or rice.

Ingredients

2 tablespoons olive oil

1 whole chicken, breasts removed (reserve for some other recipe)

1 cup carrots, diced

1 cup celery, diced

1 cup zucchini, diced

1 cup onion, diced

1 garlic clove, minced

1/2 cup parsley, finely chopped

1 tablespoon tomato paste

2 tablespoons flour

6 cup low sodium chicken broth

1/2 cup your favorite pasta (you can use egg noodles, bow ties, orzo and etc.)

Salt and pepper to taste

Directions

Cut the parts of the chicken (not the breasts) into small pieces with a chef’s knife.

Heat the oil in a large soup pot and saute the chicken until light brown, about 5 minutes. Add carrots, celery, zucchini, onion, garlic, parsley and pepper sauté until translucent, approximately 4 to 5 minutes. Add flour and paste and cook for 1 minute. Add broth and pasta; let it simmer on medium heat for 40 minutes. Check for salt and pepper, add if necessary.

Ingredients

4 (10 inch) whole wheat tortillas

4 tablespoons light mayo

1/2 pound deli sliced turkey breast

1 cup baby spinach leaves

1/2 cup red onions, thinly sliced

2 medium tomatoes, thinly sliced

8 slices bacon, cooked until crisp

Salt and pepper, to taste

Directions

Spread mayonnaise on tortillas. Place the bacon, turkey breast, tomato, onion and spinach in the center of the tortilla. Sprinkle with salt and pepper. Roll up tightly, sealing the bottom by folding in.

Ingredients

1 cup long grain rice

1/2 stick butter

3 cups low sodium beef broth

1 teaspoon cumin

Directions

Preheat oven to 350 degrees F.

Melt butter in skillet. Add rice and cumin and cook over medium heat, stirring frequently, until butter is almost absorbed, about 3 to 5 minutes. Pour the mixture into casserole dish and add broth. Bake rice in the oven until tender and liquid is absorbed, about 50 minutes.

Ingredients

2 cups chopped cooked chicken

2 tablespoons olive oil

1 cup chopped carrots

1 cup chopped celery

2 garlic cloves, minced

1 cup quick-cooking barley

6 cups low-sodium chicken broth or vegetable broth

1/2 cup chopped fresh parsley

Salt and black pepper to taste

Directions

In a large soup pot, heat the olive oil. Add the onion, celery, carrots, parsley and garlic, stir to coat with oil, and sauté for about 5 minutes. Add chicken broth and bring to boil, reduce heat, and simmer, partially covered, 25 minutes or until vegetables are tender. Season with salt and pepper. Add chicken and barley; cook 10 to 15 minutes. Ladle the soup into bowls and serve.

Ingredients

1 large cauliflower

5 tablespoons extra-virgin olive oil

Salt and freshly ground black pepper, to taste

Directions

Preheat oven to 400 degrees F.

Wash and break the cauliflower into flowerets. Place cauliflower pieces on a large sheet of heavy-duty aluminum foil and drizzle with oil. Season with salt and pepper and place into the oven for 25 minutes, or until lightly browned.