Category: Lunch & Supper

Documents, Lunch & Supper

Lunch & Supper – Jan 24 -30 2016

Lightning Strike Self Defense

Hello Everyone,

Can’t believe I’m saying this but you can make meatballs without meat!!

I am trying to wrap my head around a recipe on Nutrition Wow and I still can’t believe that it’s really really good and easy enough to make.  Try it.

Nutrition Wow’s Lentil Meatballs

LENTIL MEATBALLS

Lentil Meatballs

Servings: 4

Ingredients

  • 1 Tablespoon olive oil
  • 3 cloves minced garlic
  • 1/4 teaspoon crushed red pepper flakes
  • 8-ounce package sliced mushrooms (preferably vitamin-D enhanced variety)
  • 8 cups pre-cleaned baby spinach, 2 cups for meatballs and 6 cups for pasta
  • Sea salt and black pepper, to taste
  • 1/2 cup rolled oats
  • 1 can (15 ounces) lentils, drained and rinsed
  • 2 Tablespoons ground flaxseed
  • Cooking spray
  • 6 ounces uncooked quinoa pasta, cooked
  • 2 cups jarred marinara sauce, warmed

Directions

  1. Preheat oven to 400 degrees F.
  2. In hot skillet, sauté oil, garlic, crushed red pepper, mushrooms and 2 cups of spinach for about 6 minutes or until most of the water is released from the mushrooms and spinach. Season with salt & pepper.
  3. Blot mixture dry with a paper towel.
  4. In food processor, pulse rolled oats until they are a course flour consistency. Set aside.
  5. In food processor (no need to wash the bowl from remaining oat dust), pulse cooked mushroom-spinach mixture with a 1/2 can of lentils. Note: Mixture should have texture, do not puree smooth.
  6. Stir in flaxseeds and the remaining lentils. Add oats gradually until mixture holds together into a dough.
  7. Shape dough into 24 Tablespoon-size meatballs, place on baking sheet, mist with cooking spray and bake for 15-20 minutes, until browned.
  8. Serve meatballs on cooked pasta tossed with warm marinara and remaining baby spinach.
Documents, Lunch & Supper

Lunch & Supper Jan 17th – 23 2016

Lightning Strike Self Defense

Hello Everyone,

This is a great recipe modification from Nutrition Wow and Health.com

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: Makes 4 servings (serving size: 1 1/2 cups slaw and 4 ounces chicken)

Nutritional Information

Calories per serving: 309
Fat per serving: 17g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 10.2g
Polyunsaturated fat per serving: 2g
Protein per serving: 31g
Carbohydrates per serving: 10g
Fiber per serving: 4g
Cholesterol per serving: 80mg
Iron per serving: 2mg
Sodium per serving: 409mg
Calcium per serving: 141mg
  • 4 (8-ounce) boneless, skinless chicken breast halves
  • 3/4 teaspoon kosher salt, divided
  • 4 broccoli stems
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon freshly ground black pepper
  • 5 cups thinly sliced Brussels sprouts (from 12 medium)
  • 3 celery stalks, thinly sliced
  • 1/2 cup toasted hazelnuts (I didn’t add any because nut allergies – instead fruit)
  • 1/4 cup fresh flat-leaf parsley, coarsely chopped
  • 1 ounce Parmesan cheese, coarsely grated

 

Preparation

  1. Cook or Steam chicken with salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Shred chicken into strips or into bite-size pieces; reserve.

2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts or fruit, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese.

Notes:

Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients. This recipe also packs potassium, which helps keep your blood pressure down.

Documents, Lunch & Supper

Lunch & Supper – Sweet Potato and Chickpea Stew Jan 10 – 16th

Lightning Strike Self Defense

Hello Everyone and Krav Crew,

So if your like me and lack supper ideas all the time, this recipe comes from one of my favorite sites – Deliciously Ella!

Sweet Potato and Chickpea Stew is really easy and doesn’t take much time.  I also haven’t altered this recipe because it’s really really amazing!! She has really outdone herself this time.

Ingredients

  • 2 cans of tinned tomatoes (400ml each)
  • 1 can of coconut milk
  • 2 large sweet potatoes
  • 2 aubergines
  • 1 bag of spinach
  • 1 can of chickpeas (400g)
  • 4 tablespoons of tomato puree
  • 4 tablespoons of apple cider vinegar
  • 4 teaspoons of turmeric
  • 4 teaspoons of cumin
  • 1 teaspoon of cayenne pepper
  • 4 cloves of garlic
  • fresh coriander
  • brown rice or quinoa to serve

Method

Cut the sweet potato into small chunks, steam these for 15 minutes. Then chop the aubergine into bite sized pieces

Once the sweet potatoes have cooked put the tomato puree, vinegar, garlic, spices and salt in a pot with some olive oil, heat for a minute or two until they’re bubbling

At this point add the coconut milk, tomatoes, aubergine, sweet potato, salt and pepper to the pot and allow it to heat until boiling

Allow the pot to cook for about forty five minutes, at which point add the drained chickpeas and spinach. Let these cook for fifteen minutes

Finely chop the coriander. Then serve the stew with brown rice or quinoa, and sprinkle the coriander on the top

Store any extras in an airtight container in the fridge or freeze

 

This is my favourite winter dish at the moment, it’s so cosy and it makes your kitchen smell incredible! I made the recipe for Waitrose and I just love it. It’s so soothing and comforting after a busy day and everyone I serve it to loves it. It’s a great dish if you’re looking for something easy to serve lots of people as it’s so simple to make, you just throw everything into a big pan and it cooks itself. You can also make a big pot and then freeze the leftovers to give yourself healthy ready meals to get you through the week!

Documents, Lunch & Supper

Lunch and Supper Jan 3 2016

Lightning Strike Self Defense

Hello Everyone,

So we are back in the New Year 2016 and I just wanted to share with you an odd dish that I had over the holidays but very good and a classic nonetheless.  It was mack and cheese with bacon.  It was very tasty and a little fattening but still good.  To put a twist on it and make it heathlier I looked up some good alternatives besides the obvious making your own noodles etc. and once again NutritionWow came up with somthing! Man that team is good.

Here is the recipe and the twist with bacon that I had on Dec 27th.

Ingredients

  • 16 ounces brown rice penne; such as Tinkyada™ brand
  • 1 head cauliflower, chopped into florets
  • 1 cup 1% milk or favorite milk alternative
  • 10 ounces shredded 2% sharp cheddar cheese, split
  • 1/2 teaspoon sea salt, or to taste
  • 1/4 pack of bacon low fat

Directions

Note: Great with BBQ chicken or tofu & sautéed kale. If so don’t add bacon

  1. Cook pasta per package directions & drain.
  2. In a separate pan, cook bacon until crispy or however you like it.
  3. While pasta boils, steam (or microwave) cauliflower florets until tender, about 6-8 minutes.
  4. With hand blender, puree cauliflower and milk until creamy. Stir in pasta, 8 ounces of cheese and salt until well combined and looks like mac & cheese.
  5. Set broiler to High.
  6. Place mixture in baking dish. Evenly sprinkle remaining cheese on top and broil for 5 minutes until golden and bubbly.
Documents, Lunch & Supper

Lunch & Supper – Quesadilla

Lightning Strike Self Defense

Hello Everyone,

Always a safe and healthy idea.

Ingredients

  • 2-1/2 cups shredded cooked chicken
  • 2/3 cup salsa
  • 1/3 cup sliced green onions
  • 3/4 to 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 6 flour tortillas (8 inches)
  • 1/4 cup butter, melted
  • 2 cups (8 ounces) shredded Monterey Jack

Directions

  1. In a large skillet, combine the first six ingredients. Cook, uncovered, over medium heat for 10 minutes or until heated through, stirring occasionally.
  2. Brush one side of tortillas with butter; place buttered side down on a lightly greased baking sheet. Spoon 1/3 cup chicken mixture over half of each tortilla; sprinkle with 1/3 cup cheese.
  3. Fold plain side of tortilla over cheese. Bake at 375° for 9-11 minutes or until crisp and golden brown. Cut into wedges; serve with sour cream.