MONDAY

Chunky Chicken Tomato Soup and
Whole Wheat Pasta with Veggies

TUESDAY

Italian Stuffed Chicken and Farfalle with Basil Pesto

WEDNESDAY

Mexican Pork and Beans Soup

THURSDAY

Breaded Pork Cutlets with Braised Artichokes
And Brown Rice with Bulgar and Spinach

FRIDAY

Creole Beef and Parmesan Grits Cakes 

Download the .pdf and recipes here

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My friend gave this top low fat chicken recipe and recommended me cooking it. This dish is amazing! Not too spicy, not too bland, just right and perfectly complemented by the bread and cooling yoghurt. I'm sure you will definitely be serving this dish again.

Ingredients of low fat chicken recipe #1 (serves 4):

500g chicken fillet, cut into 2cm dice

3 tbs (1/4 cup) flour, seasoned with salt and pepper

1/4 cup (60ml) olive oil

2 onions, sliced

2 tsp ground cinnamon

1/4 tsp ground cloves

2 tsp sumac

3 tbs (1/4 cup) sultanas

1 cup (250ml) chicken stock

50g toasted pine nuts*

3 tbs (1/4 cup) chopped fresh coriander

Juice of 1 lemon, plus wedges to serve

Couscous, Greek yogurt and Lebanese bread, to serve

Methods of low fat chicken recipe #1:

Toss chicken in the flour. Heat 2 tablespoons oil in a large fry pan over high heat until hot, then cook chicken in batches until golden and set aside.

Heat remaining oil in pan. Add onions, reduce heat to medium and cook for 10 minutes, stirring, until golden and softened. Return chicken to pan with spices, sultanas and stock. Reduce heat to low and cook for 5 minutes until heated through and thickened slightly. Stir in pine nuts, coriander and lemon juice. Serve with couscous, yoghurt, bread and lemon.

Notes:

Sumac is a purple, lemony spice used in North African and Middle Eastern cooking. From spice stores and selected delis. Ready-toasted pine nuts are available from supermarkets. There is one more low fat chicken recipe that is really tasty. Do try to cook it!

Ingredients of low fat chicken recipe #2 (serves 4):

2 zucchinis, cut into wedges

2 red onions, cut into wedges

3 tomatoes, cut into wedges

1/4 cup pitted black olives

1/4 cup (60ml) olive oil

4 x 180g thick skinless white fish fillets (such as ling)

1 small garlic clove, crushed

1 tbs lemon juice

1 tbs Dijon mustard

1/2 cup roughly chopped flat-leaf parsley

Methods of low fat chicken recipe #2:

Preheat the oven to 200°C.

Toss the zucchini, onion, tomato and olives with 1 tablespoon of the oil in a baking dish.

Brush another tablespoon of oil over the fish and place on the vegetables. Place in the oven and bake for 25-30 minutes until cooked through.

Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing.

Divide the cooked vegetables among plates and top each with a piece of fish.

Drizzle the fish with the dressing and scatter with chopped parsley.

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Looking for some healthy and easy ground beef recipes that do not require a lot of time to make? Below are 3 delicious ground beef recipes that are filling and real crowd pleasers.

Just because you are cooking with ground beef, does not mean it has to be unhealthy. Most of the ground beef you find in supermarkets today is loaded with fat, cholesterol and hormones, but more and more supermarkets are starting to provide healthy organic meats to consumers, so hopefully you should be able to find healthy ground beef in your area.

To make the following recipes even healthier try and use all organic and low sodium ingredients.

If you happen to live near a Trader Joe's, by all means shop there. The prices are fantastic and they carry a variety of healthy organic meats and other fine products.

THE RECIPES:

EASY SALISBURY STEAK RECIPE

Here is a little tip to keep in mind as you are making this delicious ground beef recipe. There is a chance that your ground beef steaks can fall apart while cooking. To prevent this from happening, form your steak patties and put them in the refrigerator for 30 minutes or so before you start cooking. This will help hold your steaks stay together.

Ingredients:

1 1/2 pounds lean ground beef

1 egg

1 tablespoon Worcestershire sauce

1 small onion finely chopped

1 garlic clove chopped

1 tablespoon montreal steak seasoning

Salt and Pepper to taste

3 tablespoons of extra virgin olive oil

1 small package of freshly sliced portobello mushrooms or by them whole and slice yourself

2 tablespoons unsalted butter

2 tablespoons all-purpose flour

2 cups beef stock

Directions:

1. In a large bowl combine the ground beef, egg, garlic, onion, steak seasoning, Worcestershire sauce and salt and pepper. Mix well with your hands. From the mixture, make steak shaped patties that are about 2 inches thick.

2 Heat 1 tablespoon of the olive oil in a skillet over medium-high heat. Add the ground beef patties and cook about 4 minutes per side until the outside of the steaks are nicely browned and the juices run clear. Remove the steaks and cover with foil to keep them warm.

3 Add the rest of the olive oil along with the butter to the same pan. Add your mushrooms and then cook over medium heat until they are tender. Approximately 5 minutes. Season the mushrooms with salt and pepper to taste.

4. Add the flour to the mushrooms, mix and cook for about 2 minutes. Slowly add in your beef stock. Stir and cook until your sauce has thickened.

5. Pour gravy over steaks and serve.

EASY ITALIAN STYLE MEATLOAF RECIPE

I grew up in an Italian Family and I cannot think of a better way to cook meatloaf. Enjoy this delicious ground beef recipe using fresh italian herbs and garlic.

Ingredients:

1 1/2 pounds lean ground beef

2 eggs

1 7 ounce jar roasted red peppers chopped

1 onion chopped

2 cloves of garlic chopped

1 cup of bread crumbs

1 teaspoon of salt

1/2 teaspoon of freshly ground black pepper

1 tablespoon balsamic vinegar

1 tablespoon Worcestershire sauce

1/2 cup grated Parmesan Cheese

2 tablespoons chopped fresh basil

1 tablespoon chopped fresh parsley

2 cups of prepared tomato sauce

2 tablespoons extra-virgin olive oil

Directions:

1. Preheat your oven to 350 degrees F.

2. Heat a medium sized saute pan over medium heat and add 1 tablespoon of olive oil. Add your onion and garlic and saute until soft. Remove and set it aside on a plate to cool.

3. Grab yourself a large mixing bowl.

4. Add the cooled onions and garlic along with the the rest of your ingredients, except the tomato sauce, and combine. Mix together well with your hands and form into a loaf and add it to an oiled oven safe tray. Top the loaf with 1 cup of the prepared tomato sauce. Make certain that you spread the tomato sauce evenly over the top of the loaf.

5. Bake for about 1 hour or when the internal temperature of the meatloaf reaches 160 degrees F. Remove from the oven and let it sit for about 5 minutes. Slice it up and serve.

Heat the remaining tomato sauce if desired and use for dipping.

GREEK STYLE HAMBURGER RECIPE

For our last recipe why not make some delicious burgers? The preferred method for cooking these burgers is on the grill, but they will still be quite tasty if fried on the stovetop.

Greek Style Hamburger Ingredients:

1 pound of lean ground beef

1/2 cup crumbled feta cheese

1/2 cup chopped greek olives

1 small red onion chopped

3/4 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 package of hamburger rolls or pita bread

Hamburger Sauce Ingredients:

1 (16 ounce) container low-fat plain yogurt

1 tablespoon chopped fresh mint leaves (more or less to suit your taste)

1 tablespoon chopped fresh parsley (more or less to suit your taste)

1 clove of garlic minced (add more or less to suit your taste)

1 tablespoon of olive oil

2 teaspoons of lemon juice

1/2 cup peeled, seeded and finely diced cucumber

Sauce Directions:

Prepare the sauce for your burgers first and put in the fridge until your burgers are done.

1. In a mixing bowl, combine your olive oil and lemon juice.

2. Now add in your yogurt making sure that you mix it well with the olive oil.

3. Add your garlic, cucumbers, parsley and mint leaves and stir well.

Burger Directions:

1. In a large skillet, heat 1 tablespoon of olive oil over medium-low heat. Add the chopped red onions and cook until tender, about 5 minutes. Put the onions aside into a large mixing bowl and allow them to cool.

2 To the same mixing bowl, add your ground beef, feta cheese, olives, oregano, salt and pepper and combine well.

3. Form hamburger patties to desired thickness.

4. Fry your burgers in the same skillet as the onions, or cook on the grill to desired doneness.

5. Spread the prepared sauce on the rolls or inside a pita.

6. Add burgers and enjoy!

There you have it. Three healthy and easy ground beef recipes that any home cook can prepare. I really hope you enjoy these recipes. Remember to use all organic ingredients if at all possible. Happy Cooking!

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At the recent Fiery Foods and Barbecue show in Albuquerque, we made enough Santa Fe Chicken to serve 5000 guests. If this seems like a daunting task, well, you're right. When other vendors were opening bags of chips to serve with their salsa, we stuck to our philosophy that real food demands real cooking. If we're going to be in the specialty foods business, we'd better get cooking.

Where do hungry and busy families go between baseball and school when they're hungry? Sadly, it's fast food that permeates our lives. And soon, we're hooked on the fat laden meals controlling our lives. At New Mexico Chile Company, we strive to make quality cooking sauces that people, just like you, can use in an everyday meal. We bring the gourmet to meals and all you have to do is to bring the chicken to this dish!

This past month, three hundred pounds of chicken, thirty onions and fifteen bunches of cilantro went toward feeding our customers, but the results were impressive.

Many happy customers walked away with our green sauce and a new recipe. There's something magical that occurs when chicken meets green chile and cheese. The flavors blend, becoming one. The fierceness of green chile gives way to a more pronounced statement of flavor, allowing the protein to come forward. Each year we get hundreds of requests for the recipe. Some claim their kids have become addicted to the flavors and we figure it's a good thing. In the fast paced world of soccer, baseball and scouts, we're happy to manufacture and promote quality food products.

Like with all of our recipes, this gourmet meal can be accomplished in thirty minutes.

Santa Fe Chicken-serves 4

2 lbs. boneless chicken breasts or tenders cubed

1 cup chopped onion

2 cloves chopped garlic

3 tbsp canola oil

6 oz black sliced olives

4 oz shredded cheddar cheese

10 sprigs chopped cilantro or parsley (no stems)

16 oz. Coyote Trail Green Chile Sauce

In a large frying pan,add canola and saute chicken and onion over med heat Brown chicken well, (you can also grill the chicken and return it to the baking dish after) add garlic, drain (this is important or you'll make gravy) and transfer to a shallow baking dish.

Add Coyote Trail Green Chile Sauce and mix well. Top with cheese, olives, cilantro or parsley Bake @ 350 for fifteen minutes until chicken bubbles then remove and serve with beans, rice, tortillas and a salad.

Creme Fresh or sour cream is sometimes added as a topping. Ole!

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This recipe is so simple anybody could do it. In fact this recipe can be done according to your schedule so even if you're a working mom that doesn't get home until 5 or a stay at home mom that can spend an hour cooking dinner this recipe will be great for you. Not to mention this recipe will get rid of that hunk of roast still leftover from Sunday's dinner.

What I like most about this recipe is that it has "parts" and each part can be done ahead of time or just before you eat it doesn't matter. I have made it 3 days before we eat it but I have also made it fresh when we eat it and it tastes the same.

First you need to make sure you have enough leftover roast. I'm going to give instructions for a family of four but you can adjust it to your needs. For four people you want to make sure you have about 2-½ inch slices of roast or more (my family are meat eaters and like it better when there is 3 slices but 2 works.) Once you have the roast just follow the recipe.

Creamy Leftover Beef Stroganoff
2+ slices of leftover beef cut in thin strips or cubed
½ tsp dry onion (optional)
1 can of cream of mushroom soup
½ c sour cream
Mushrooms (optional)
Egg noodles or rice

The easiest thing to prepare the meat is cut it the night you have it then put it in a container so it is ready to go but you can cut it the day you do make the stroganoff it is totally up to you. Put the meat in you crock-pot and sprinkle the onion over it if you want it. In a separate bowl, mix the sour cream and cream of mushroom soup, if you want more mushrooms then slice some and add it to this soup mix. Then pour your soup mix over the meat and cook on low for 7-8 hours or high 3-4 hours. As for the noodles or rice, you can cook it when you get home, or a few nights before. If I plan to be home then I make them that day, but if I know I will be gone then I make them the night before and stick it in the fridge. To warm it up you can put either one in a frying pan with a little water or just add it to the crock pot for half an hour.

With this leftover beef recipe you can also cut the meat then freeze it. When you are ready to use it, just throw it in the crock-pot frozen and add another 30 minutes cooking time. I have also doubled the recipe before and frozen half of it. I then let it defrost for about an hour on the counter then throw it in the crock pot with ½ c of water and let it cook all day. It ends up a littler thicker but it still taste great. One warning though. Do not freeze the noodles, they turn out really awful tasting. Rice is okay to freeze but your still better off making it fresh.

See how simple that was. I love leftover recipes and this is one my most enjoyed. Hope you like it as much as me.

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Did you ever hear the likes, a "chocolate diet?" Brace yourself because you hear right. Chocolate acts as a vitamin replacement; if this is true then healthy benefits derived from this particular diet may not be so bad after all
The chocolate diet is just one of many fad diets which include you eating favorite foods. While consuming your specified amount of yummy allowance keep in mind it is supposed to control high blood pressure and prevent heart disease. Although encouraging reasons for using the diet, what of rotting teeth and the people who bang weight on if they as much look at a bar of chocolate.
The diet mainly consists of fluids. Powder or supplements are given to the dieter to mix with milk or water. Is this not cocoa as we all know it?
Chocolate contains anti-oxidants that help prevent arteries clogging. Does this not leave the dieter in a catch 22 situation after being advised to avoid sugary foods because of fattening issues? Weighing up the good and bad is it not healthier to carry a little excess weight to avoid pores clogging or having a heart attack. Chocolate prevents heart disease and obesity increases the risk of heart disease. Is obesity not the same as fat? I am confused.
Chocolate powder shakes are not for replacing or substituting meals, but designed as healthy snacks to stop a rumbling belly. Is this diet so bad when the sugar supply gives us that much needed energy boost?
The question is does the chocolate diet work.. It's not clear that chocolate stimulates metabolism or helps the fat burning process. Beyond that, too much of anything can be bad. While chocolate does have health benefits, a diet with an emphasis in chocolate may not be the best way to lose weight. To shed pounds stick with a sensible eating plan.
Diet - Throughout the day you can munch two 40 gram bars of chocolate and drink sugar-free coffee with non-fat milk. Make eating exciting and appetizing, mix chocolate chips with strawberries in a glass bowl. Glass allows visibility of the delicious filling which guarantees lip licking. Slice a couple of bananas and drizzle melted dark chocolate over them. You have to take the chocolate diet for 5-7 days and no longer. After one course take a break for 3-4 days. The chocolate diet is a decreased calorie diet that centers on drinking liquid diet shakes to fill the gap. People use it as a replacement for food and if you consume less food this clearly indicate fewer calories.
I am not sure I agree this can be called a sensible diet when evidence proves different i.e. pounds piling on instead of dropping off and decaying teeth. Before dieting speak to your doctor or dietician
The sensible thing to do is ignore fad diets and embark on the sensible by following a sensible eating plan. Choose the wrong diet can be dangerous - seek expert advice. The best way to evaluate a diet is by the promises made. Overnight weight loss or miracle cures are promotional pledges you should snub.
Crash dieting is unhealthy. Weight loss is for more than just losing pounds. Exercise for skin and muscle tone is just as important. Exercise is necessary but it won't replace a diet. A combination of both is ideally the key source to losing weight. Give yourself time to adjust and not to lose focus when you begin your first diet.
Consider a low-key diet that aims at healthy foods:
1 Choose an apple over a chocolate bar.
2 Cut out cordials and drink water.
3 Walk rather than use the car or bus.
4 Limit portion sizes of what you eat. It is easier than counting calories and carbohydrates.
5 Use a smaller plate to serve dinner on.
6 Replace sticky puddings for pieces of fruit
To lose weight, fewer calories have to be burned off than what you take in. Skipping meals and eating fewer calories can cause severe consequences; it can lead to binge scoffing later because of low energy and blood sugar levels. A sensible and healthy eating plan will include between 1200 and 1400 calories daily for women and 1500 to 1800 calories for men. Breakfast being the most important meal of the day is one you must not skip. Eat 4 to 5 times a day but in moderation.
Chicken breast is a good source of protein also low in fat. Two recipes below cooked in 15-30 minutes, low in fat, and under 400 calories a serving
Chicken & Vegetable Kebabs
4 Blocks of egg noodles
2 Skinless chicken breasts
1 Jar/195g yellow bean sauce
3 Button mushrooms
1 Medium courgette

½ yellow & red pepper
1 tbsp olive oil
4 spring onions
1 red chilli
Wooden skewers
Method
1. Fill large pot with water - bring to the boil, add noodles, return to the boil and simmer for 4 minutes.
2. Dice chicken breasts and place in a bowl. Add ¾ jar of yellow bean sauce and stir coating the chicken.
3. Preheat grill.
4. Prepare mushrooms into quarters; slice courgette; deseed. Slice peppers into squares. Size is up to you.
5. Skewer a mushroom quarter followed by chicken, courgette, pepper and so on.
6. Place kebabs on the grill and cook for 10-15 minutes turning frequently.
7. Heat some oil to smoking point in a wok, add spring onions chilli and stir fry for 60 seconds. Add noodles and remaining sauce - stir to coat. Heat through.
8. Serve kebabs over noodles.
Chicken Pancakes
Ingredients
1 tbsp olive oil
3 Skinless chicken breasts
Jar hoi sin spring onion stir fry sauce
Spring onions, sliced lengthways
1 Cucumber
8 Chinese pancakes
Method
1. Slice spring onions lengthways into 3"strips. Cube cucumber and slice into thin batons.
2. Thinly cut chicken into strips.
3. Heat oil in wok till piping hot, add chicken and stir fry for 7- 8 minutes
4. Preheat Chinese pancakes as instructed on packet.
5. Add stir fry sauce to cooked chicken - coat and heat through.
6. Serve chicken spring onions and cucumber onto pancake - roll and serve
Enjoy stay slim and healthy

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There are various recipes you can make with corned beef. You can even mix this with your favorite vegetables.

Here are some delectable and delicious recipes you can make with corned beef:

Corned Beef Brisket

Ingredients:

• 2 cans regular beer (24 ounces)
• Approx. 9 lbs beef brisket (cut into half)
• cold water (for cover)
• 2 large onions with skins (halved)
• garni bag
• 5 cloves garlic (including skins)
• 1/4 cup brown sugar
• 3 tablespoons dry mustard

Preparation:

Cut the beef brisket in half. Rinse and place into a large kettle. Cover with cold water and bring it to a boil. Cook for about 15 minutes then drain water.

To make a garni bag use cheesecloth and tie it with string. In the brisket, add beer, cold water (for covering, a garni bag, large halved onions, garlic, mustard, and brown sugar). Bring to a simmer and boil for about 2 to 2-1/2 hours.

Prepare one day ahead to exude more flavor. Conserve water and save the garni bag. Make sure that the beef brisket is inside the cooked mixture.

Serve the corned beef brisket with potatoes and carrots separately in small pots. Ladle the mixture and pour in cups.

Chop cabbages and add to the brisket. Cook until cabbage is tender.

Combine the horseradish sauce ingredients (as listed below). You can serve this with corned beef for dinner.

For Garni Bag:

10 whole peppercorns
2 tbsps pickling spice (including spices, packed along the brisket)
7 whole cloves
parsley (chopped)
3 bay leaves (crumbled)

Horseradish Mustard Sauce

1 1/2 - 2 teaspoon dry mustard
1/2 cup sour cream
1+ teaspoon horseradish (for taste)
1/4 teaspoon onion salt

Corned Beef and Sauerkraut Sandwich

This is a delectable corned beef sandwich recipe with Swiss cheese.

Ingredients:

Swiss cheese
Rye bread
Corned beef
Mustard
Sauerkraut

Preparation:

Arrange several layers of Swiss cheese in a dark rye bread. Top it with some slices of hot corned beef and drained sauerkraut. Spread mustard then top with another slice of rye bread.

Corned Beef Hash with Eggs

This is a tasty and favorable brunch (breakfast and lunch) dish.

Ingredients:

1/2 cup green bell pepper (chopped)
1/4 cup onions (minced)
2 tbsp butter
4 cups cooked potatoes (diced)
4 to 5 cups corned beef (cooked, chopped)
1/2 tsp pepper
Pepper and salt (to taste)
12 eggs

Preparation:

Saute green pepper and onions in butter, until the mixture becomes tender. Add potatoes, corned beef and pepper. Mash together and mix well.

Flatten the mixture between 2 sheets of wax paper until 1-inch thickness is achieved. Cut into 12 large circles. Cook in a skillet until both sides turn brownish.

Add poached egg on both sides. Sprinkle with pepper and salt. Refrigerate and cook before serving.

Corned Beef and Vegetables

Ingredients:

2 turnips or 1 medium rutabaga (cut this into 2-inch chunks)
3 to 4 carrots (cut crosswise and halved lengthwise into 2 to 3 inch pieces
corned beef brisket of 3-4lbs (cut if necessary)
1-1/2 cups water
3 medium onions (sliced in 4)
pepper and salt (to taste)
1 small cabbage

Preparation:

Combine all ingredients except cabbage and cook in low heat. Cover and cook for another 4 hours in low heat, or another 2 hours in high heat. Add cabbage. Sprinkle with pepper and salt.

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At the recent Fiery Foods and Barbecue show in Albuquerque, we made enough Santa Fe Chicken to serve 5000 guests. Some of our customers call this Chili Chicken, but it did originate in Santa Fe. When other vendors were opening bags of chips to serve with their salsa, we stuck to our philosophy that real food demands real cooking. If we're going to be in the specialty foods business, we'd better get cooking. Three hundred pounds of chicken, thirty onions and fifteen bunches of cilantro went toward our effort, but the results were impressive.

Many happy customers walked away with our Green Sauce and a new Chicken Recipe. There's something magical that occurs when chicken meets green chile and cheese. The flavors blend, becoming one. The fierceness of green chile gives way to a more pronounced statement of flavor, allowing the protein to come forward. Each year we get hundreds of requests for our cooking recipes. Some claim their kids have become addicted to the flavors and we figure it's a good thing. In the fast paced world of soccer, baseball and scouts, we're happy to manufacture and promote quality food products.

Like with all of our cooking recipes, this gourmet meal can be accomplished in thirty minutes.

Santa Fe Chicken-serves 4

2 lbs. boneless chicken breasts or tenders cubed

1 cup chopped onion

2 cloves chopped garlic

3 tbsp canola oil

6 oz black sliced olives

4 oz shredded cheddar cheese

10 sprigs chopped cilantro or parsley (no stems)

16 oz. Coyote Trail Green Chile Sauce

In a large frying pan,add canola and saute chicken and onion over med heat Brown chicken well, add garlic Drain and transfer to a shallow baking dish Add Coyote Trail Green Chile Sauce and mix well Top with cheese, olives, cilantro or parsley Bake @ 350 for fifteen minutes until chicken bubbles remove and serve with beans, rice, tortillas and a salad.

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