Category: Low Fat

Vegan “Dirty” Brown Rice

Posted on by gch_admin

This is a wonderful rice dish as a vegan main course or a side dish to a piece of fish or chicken. You can spice it up with any of your favorite vegetables and or hot peppers.  For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables. (See note in directions.)

Ingredients

1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)
1 can of drained beans or chickpeas (optional for protein if desired)

Directions

  1. Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)
  2. Reduce heat and cover tightly.
  3. Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
    Re-cover immediately. [To make this a complete meal with protein, you can add a can of drained beans or chickpeas right here as well.  Add them first, stir the pot, then add the cauliflower and broccoli on top.]
  4. Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.
  5. Fluff lightly with a fork and serve.

Nutrition Info

Nutritional Value of Brown Rice (1 cup cooked)

216 Calories
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein

Nutritional Values of Vegetables (1 cup raw)

73.6 Calories
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein

Gluten Free Quesadilla (10-Minute Lunch)

Gluten Free Quesadilla (10-Minute Lunch)

This gluten-free quesadilla is made with corn tortillas that contain no flour. If you aren’t gluten-sensitive, feel free to buy the corn tortillas that have flour in them if you like them better.  The GF tortillas I buy from Trader Joe’s have only corn and lime, and as such they are somewhat prone to fall apart with too much handling.

Cutting this into four wedges makes it easier to eat without falling apart.

The photo shows the quesadillas on a paper plate served with a small side of leftover roasted potatoes.

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 Gluten Free Quesadilla Lunch Yum
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Prep Time 10 minutes
Cook Time 20 seconds
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Prep Time 10 minutes
Cook Time 20 seconds
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Instructions
  1. Put 2 tortillas side by side
  2. Using the back of a fork, mash the avocado onto one tortilla. Put some slivers of cheese on the other.
  3. Put the slices of lunch meat on top of the cheese. Put the one with the cheese and meat on it on a paper towel and heat in the microwave for 10 seconds.
  4. Arrange the leafy greens on top of the meat. Place the other tortilla on top, with the mashed avocado side down.
  5. Cut into four wedges with a knife or pizza cutter.
  6. Put a couple spoonfuls of salsa in a small glass dish, cover with a small piece of paper towel and heat in the microwave for just a few seconds.
  7. Dip the quesadilla wedge into the salsa and enjoy. Yum!
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Rockin’ Red Super Smoothie

Rockin’ Red Super Smoothie

You can make this versatile super smoothie at home in less than 10 minutes.  It’s great for a light meal replacement or a post-workout recovery.

This smoothie is LOADED with super-nutrients.  I drank one after a 3-mile run and it kept me sated for about an hour.

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 Rockin’ Red Super Smoothie Yum
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Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
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Instructions
  1. Soak chia seeds in 3 T of water while you prep the smoothie.  They should soak for about 7 or 8 minutes, until they get gelatinous.
  2. Put the remaining ingredients except the ice cubes in your high-speed blender.
  3. When the chia seeds have formed a gel, add them to the blender, then add the ice cubes on top.
  4. Blend according to your blender’s instructions.
Recipe Notes
  1. If you use an apple instead of applesauce, you can use every part except the stem.  Yep, seeds and all.  Just make sure you wash the apple before using it to get rid of any remaining pesticide residue.
  2. If you use too much parsley you will taste it.  you want just enough to be beneficial (great for bad breath) so a couple of tablespoons should do it.
  3. If you have never tried spirulina, I highly recommend it.  It is a true superfood.  It doesn’t have an appealing taste all by itself, but it is perfect for smoothies.
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Quick Low Calorie Breakfast Burrito

Posted on by Lisa P

We have this wonderful Mexican takeout place near our house that has breakfast burritos that are to die for. Unfortunately they pack a punch when it comes to calories. If you prefer the same taste without the guilt, here’s a low calorie breakfast burrito I came up with that I think you’ll really like. Continue reading “Quick Low Calorie Breakfast Burrito” →

Sweet Fruit & Veggie Smoothie

Sweet Fruit & Veggie Smoothie

Posted on by Lisa P

I experiment a lot with different combinations of ingredients in my smoothies.  The vast majority come out “good”, some come out “meh” and once in a while a combination will come out fantastic.

Of course everyone’s taste is different, and much depends on the quality of your ingredients… but I personally thought this smoothie came out fantastic. The combination of fruits and sweet veggies along with the almond butter makes this yummy smoothie one that can serve as an entire meal.

Ingredients:

2 C (or so) of red seedless grapes, washed
1 apple, cored and chopped into 4 pieces or so
2 dates, pits removed
1 carrot, scrubbed and cut into a few pieces
1 stalk celery with leaves, washed and cut into 3-4 pieces
1 large banana
1/2 inch piece of ginger, peeled and chopped
1 small piece of lime without rind (lemon works too)
1/2 C organic gluten-free rolled oats
1/3 C hemp seeds (optional)
2 big tablespoons of almond butter
1 tray of ice
1 sm carton of high protein yogurt (optional)
a little bit of water (if needed) to get it to your preferred consistency

Put everything in your Vita-Mix or Blend-Tec (or other high-powered) blender and use the instructions provided by your manufacturer to bring it up to high speed as quickly as possible. Blend on high for about 45 seconds.

Serves 2

10 Minute Farro Salad

10 Minute Farro Salad

Posted on by gch_admin

The 10 minutes is a bit misleading. It refers to the type of farro I used: Trader Joe’s 10 Minute Farro. The actual recipe takes about 30 minutes. It’s best if you let it sit for about an hour after you’ve made it just to let the flavors blend. You could chill it or leave it out at room temperature.

Ingredients:

1 bag Trader Joe’s 10 Minute Farro
1-1/2 C frozen corn
2 large carrots
1 beet
1 large sweet onion
2 stalks of celery with leaves
1 green pepper
1 jalapeño pepper
1/4 cup EVOO
6 Tbsp balsamic vinegar
Coarse salt & fresh ground pepper
1 tsp Herbs de Provence (or other favorite herb blend)
Optional: crumbled feta, avocados, or sliced olives for garnish

Instructions:

Trader Joe's 10-Minute Farro

Add the bag of farro and 2 cups of water to a pan and turn to high. When it boils turned down to simmer and cover. After 10 minutes remove from heat, add the corn on top, re-cover and let sit for five more minutes.

While farro is cooking, coarsely chop celery, carrot, onion, beet, jalapeno. Add celery and beet pieces to a large bowl. Set the rest aside.

When farro is done, drain and add to the bowl with the beets and celery.

In the same pan in which you cooked the farro, add 2 tablespoons of the oil and turn heat to medium. Sauté the pile of chopped vegetables for about five minutes, then add them to the bowl along with the rest of the oil and vinegar. Season with salt pepper and seasonings and mix well.

Farro Salad

Chill in the fridge for about an hour or so and, if desired, top with crumbled feta and olives just prior to serving. Serve with grilled chicken sausages and a side salad. Or omit the sausage and add a can of drained black beans or chickpeas for a wonderful vegetarian meal.

Farro Salad with Avocados and Sausage