Pork Barbacoa

This is a combination of many recipes I found and put together.  It is suppose to be "Cafe Rio" pork, but I really don't think it tastes much like it.  But it is sweet and spicy and delicious.

5-6 lb. pork roast

3 cups Dr. Pepper 

1 cup brown sugar
3/4 cup white sugar

2 clove garlic, minced
7 oz. can chipotle chilies in adobo sauce
6-ish oz. red taco sauce (I used medium)
2 T dry mustard

1 T cumin
1/4 tsp cayenne pepper

Mix ingredients (besides pork) until sugar dissolves.  I didn’t keep the actual chilies, I dumped the can into a bowl and added enough Dr. Pepper to get all the sauce off of the chilies, then I strained them, and then added the rest of the ingredients.  I also rinsed out the can with Dr. Pepper for more adobo goodness.  If you LOVE hotness, then blend everything + 2 or 3 chilies in the blender.  (Also, the adobo sauce tends to stain plastic, using a glass or metal mixing bowl will make your clean-up of adobo sauce considerably less frustrating).

Add mixture to the roast and cook in crockpot for 8-10 hours. Shred roast into sauce and cook for 2 more hours.  At this point the meat was so tender it practically shredded itself.

Spicy Chicken Tacos

While many North Americans think of tacos as having crisp, fried shells, authentic Mexican tacos are made with soft, fresh corn tortillas. The traditional preparation is the smart choice, as unfried corn tortillas are low in fat and made with whole grains.

4 servings, 2 tacos each 
Active Time: 20 minutes | Total Time: 35 minutes

Ingredients:

• 8 corn tortillas
• 1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips
• 1/4 teaspoon salt, or to taste
• 2 teaspoons canola oil, divided
• 1 large onion, sliced
• 1 large green bell pepper, seeded and sliced
• 3 large cloves garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1 tablespoon ground cumin
• 1/2 - 1 cup prepared hot salsa, plus more for garnish
• 1/4 cup chopped fresh cilantro
• Sliced scallions, chopped fresh tomatoes and reduced-fat sour cream, for garnish

Preparation

1. Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.
2. Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.
4. Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Nutrition
Per serving (without garnishes):
303 calories; 6 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 32 g carbohydrates; 1 g added sugars; 31 g protein; 5 g fiber; 421 mg sodium; 533 mg potassium.
Nutrition Bonus: Vitamin C (68% daily value); Folate (25% dv); Fiber (20% dv).

Found @ Eatingwell.com

Quinoa with Black Beans, Corn & Chipotle Pepper, Lime & Honey Dressing

From the kitchen of Cookin' Canuck-A great blog I just discovered!

www.cookincanuck.com

1 cup quinoa
2 cups water
2 tbsp fresh lime juice
2 tsp honey
1 tsp ground cumin
1 tsp seeded & minced chipotle peppers (sold in cans as chipotle peppers in adobo sauce) (I used more to taste)
1/4 tsp kosher salt
1/4 cup plus 1 tbsp extra-virgin olive oil
1/2 cup cooked black beans
1/2 cup fresh or frozen (defrosted) corn kernels
1/4 cup chopped fresh cilantro

Combine quinoa and water in medium saucepan set over high heat. Once the water boils, cover and reduce the heat to low. Cook until all of the water is absorbed, 15 to 20 minutes. Fluff with a fork and transfer to a serving bowl.

In a small bowl, whisk together honey, lime juice, ground cumin, salt, and chipotle pepper. While whisking constantly, slowly add 1/4 cup plus 1 tablespoon extra-virgin olive oil to the chipotle mixture to form a dressing. Set aside.

Stir black beans and corn kernels into the quinoa. Add the chipotle dressing to the quinoa and gently toss to combine. Stir in cilantro. Serve.

Serves 4 to 6 as side dish.

 

I threw some tomatoes in it because I had it.  And left the corn out cause I didn't have it and it was fab.  

Grilled Lemon Chicken

This simple method yields tangy-sweet and super moist chicken.  

Serves 6

Ingredients:

1 t lemon zest
juice of one lemon
1/4 chopped fresh basil or oregano
1 T honey
2 garlic cloves, minced
1/2 t salt
1/4 t black pepper
1/4 cup extra virgin olive oil
6 (4 to 5 ounce) boneless skinless chicken breast halves
1/4 cup pitted kalamata olives, halved (We used capers cause that's what we had)

To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper.  Whisking constantly, add the olive oil in a slow stream.  Set aside. 

Place the chicken on a cutting board and lay a sheet of wax paper over it.  Using the flat side of a meat mallet, pound the chicken slightly is it is an even thickness.  Place the chicken in a shallow baking dish just large enough to hold it.  Pour half of the dressing (about 1/3 cup) over the chicken and turn the breast once or twice to coat.  Cover the dish and refrigerate for at least 2 hours if possible, and up to 8 hours, turning at least once.
Stir the olives (or capers) into the remaining dressing and set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill.  If using a grill pan, spray it with olive oil and heat over med-high heat. Discard the marinade and grill the chicken until it is opaque in the center, 5 to 6 mins per side.  Serve the chicken with a drizzle of the dressing.

Nutritional facts:
Cal: 227 cal Fat 11.1 g Protein: 26.6 g Carb: 3.9 g Sodium 395.4 mg

Found in The Master your Metabolism Cookbook pg 122

Roasted Rosemary Butternut Squash

Serves 4

Make this simple autumn side dish with acorn squash instead of butternut squash, if desired. Parsnips make a delicious substitution for the carrots, too.

Ingredients

1 medium butternut squash, peeled, seeded, and cut into 3/4 inch cubes
1 medium carrot, peeled and cut into 1/2 inch cubes
1 small onion, peeled and chopped
1 1/2 tablespoons fresh rosemary, chopped
2 tablespoons extra virgin olive oil
Sea salt, to taste
Ground pepper, to taste

Directions

Preheat oven to 400°F. In a medium bowl, toss butternut squash, carrot, onion, rosemary, and olive oil together until evenly coated with oil and herbs. Season with salt and pepper. Place evenly on a non-stick baking sheet and roast until tender, about 1/2 hour. 

 

Nutrition

Per serving (about 5oz/131g-wt.): 110 calories (60 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 310mg sodium, 13g total carbohydrate (3g dietary fiber, 3g sugar), 1g protein 

 

Found on Whole Foods iphone app.

Black Bean and Tomato Quinoa

1 cup quinoa, dry
1 can black beans rinsed and drained (I sometimes used pre-seasoned beans)
1 small box sweet cherry tomatoes, diced in half
1 bunch green onions, chopped
1/4 cup fresh cilantro, chopped
1/4 cup fresh flat leaf parsley, chopped (I leave out the parsley and use more cilantro)
1 lemon
1 lime
extra virgin olive oil
sea salt and pepper to taste

1. Prepare 1 cup dry quinoa according to package directions.

2. Place cooked quinoa in a large bowl and add the black beans, tomatoes, green onions, cilantro and parsley.

3. Squeeze the juice of the lemon and lime in the bowl. Pour in the olive oil using just enough to coat all the ingredients or until it looks good to you. Add salt and pepper to taste.

From Sunflower Farmers Markets simple suppers.

Beef With Asparagus and Mushrooms

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4

Details:

Wood-scented rosemary, nutty garlic, and zesty lemon give an otherwise ordinary steak and vegetable dish a touch of sophistication.

Ingredients:

• 1 1/2 pounds London broil, 1" thick
• 4 garlic cloves, minced, divided
• 4 teaspoons crushed dried rosemary, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 small onion, sliced lengthwise
• 1 pound white mushrooms, sliced
• 2 teaspoons grated lemon zest
• Salt and freshly ground black pepper 

Directions:

1. Score both sides of steak in a diamond pattern by carefully making 1/8-inch-deep diagonal cuts with a sharp knife at 1" intervals. Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add steak and cook, turning once, about 4 minutes per side for medium-rare. Transfer to a plate and loosely cover with foil to keep warm.
3. Heat remaining oil in the same skillet. Add onion and cook, stirring often, for 2 minutes. Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp-tender and almost all the liquid has evaporated, about 5 minutes. Stir in lemon zest and remaining rosemary; season to taste with salt and pepper.
4. Cut steak into thin slices and serve with the vegetables 

Nutritional Information:

370 calories,17 g fat (4.5 g sat), 12 g carbohydate, 42 g protein, 3 g dietary fiber, 180 mg sodium 

 

Found on Southbeachdiet.com

Basil Chicken with Vegetables

This is a quick, easy, and tasty method. The suggested vegetables and meats are only a starting place, both in quantity and variety - you can really use almost any vegetable and meat combonation. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

 

Ingredients:

• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

 

By Laura Dolson, About.com Guide Updated August 26, 2006

Creole-Seasoned and Pan-Fried Pork Cutlets with Tomato and Red Bell Pepper Salsa

 We served this over brown rice.  (2 portions)

(Makes 4 servings, recipe created by Kalyn)

4 center cut pork loin boneless chops (about 1/2 inch thick)
1-2 tsp. olive oil (amount of oil will depend on the pan)

Pork Rub:
2 tsp. Creole Seasoning
1 tsp. brown sugar
1-2 pinches of salt (do not add salt if the Creole Seasoning you use contains salt)

Salsa:
1 red bell pepper, finely chopped (about 2/3 cup finely chopped peppers)
1/2 cup finely sliced green onion, white and green parts
1 cup finely diced cherry tomatoes (we used canned diced tomatoes Rotel style (for a little kick) and a few cherry tomatoes and it work great.)
1/2 cup finely chopped fresh cilantro (or parsley)
1/4 cup fresh lime juice
salt to taste (I used less than 1/2 tsp. fine sea salt)
Some times I will had an avocado too.  

Chop red bell pepper, tomatoes, and cilantro and thinly slice green onions and combine in a plastic or glass bowl. Add lime juice and salt and stir until well combined. Let salsa flavors blend while you prep and cook the pork cutlets.

In a small dish, combine Creole Seasoning, brown sugar, and salt. (Don't add salt if the Creole Seasoning you're using already contains salt). Stir to combine.

Trim fatty edges of pork chops and discard. Rub pork chops on both sides with Creole Seasoning mixture, then use a meat mallet or the edge of a heavy pan to pound pork into cutlets 1/4 inch thick. Be sure the pork pieces are an even thickness so they will all cook in the same amount of time.

Heat olive oil in a heavy frying pan until the oil is shimmery and pan is hot, about 1 minute at medium-high heat. (I would use a pan that's not non-stick for this.) When pan and oil is hot, add pork cutlets and turn heat to medium. Cook pork pieces for 3 minutes on the first side, or until lightly browned. Turn cutlets over and cook 2-3 minutes on the second side, just until pork is barely firm and cooked through; don't overcook. (I cooked mine for 2 1/2 minutes on the second side.)

Serve hot, with a generous amount of salsa spooned over each piece of pork.


This printable recipe from KalynsKitchen.com.

Tangy Tomato Tilapia

This could be used with any fish really.  It's tasty and fairly quick and easy.  Makes the fish super moist too.

Serves 2

Ingredients:
2 tilapia fillets
2 T olive oil
Salt and pepper to taste
1 lemon, haved
1/2 cup white wine (if using cooking wine make sure to adjust salt)
1 15 oz can of diced tomatoes (we have used tomatoes with chiles when that was all we had on hand and it was good too)
3 T capers
1 T butter

Directions:
1. Heat a large non-stick skillet over medium heat.  Drizzle fillets with olive oil and season with salt and pepper.  Place fillets in skillet and sprinkle with the juice of half the lemon. Cook 3 mins per side, or until fish flakes easily with a fork.  Transfer fillets to a plate and keep warm.

2. Add wine, remaining lemon juice, tomatoes, capers and salt and pepper to the skillet.  Increase heat to medium high and boil for 2 mins to burn off alcohol.  Reduce heat to low and return fillet to the pan.  Cover and simmer 2 more mins then transfer fish to serving dish.

3. Again increase the heat to medium high and whisk in butter and boil to desired consistency.  Spoon sauce over fish and serve. 

Adapted from a few recipes we have used to cook fish.

Dana's Spinach and Feta Brown Rice

 Seen here with Caramelized Brussels sprouts and Sage Pork Chops.

Makes two generous 1/2 cup servings

1/4 c chopped sweet onion
1 t minced garlic
1 cup cooked brown rice
1 cup chopped fresh spinach leaves
3 T (about 3/4 ounce) crumbled low fat feta cheese
salt to taste
ground black pepper to taste

Lightly mist a small, nonstick skillet with olive oil spray.  Set over medium heat for 30 seconds.  Add the onion and garlic.  Cook, stirring occasionally, for 4 to 6 mins, or until tender.  Do not allow to brown.  Add the rice and spinach.  Cook, stirring constantly, for 3 to 5 mins, or until the spinach is almost completely wilted.  STire in teh cheese.  Season and serve.

Nutrition per serving:
137 cal, 5 g protein, 27 g carbs, less than 1 g fat, 0 mg cholesterol, 3 g fiber, 192 mg sodium

Found in The Biggest Loser Cookbook pg 125

Big Rooby's Almost-Famous Skillet Fajitas

This is a good twist on traditional fajitas. But the recipe has no added spices so we seasoned the meat with salt and pepper of course and the veggies with some of our favorite Mexican spices, like cumin, coriander, and smoked paprika.  You could also maybe just add a fajita season package.

Serves 2

2 whole-wheat flour tortillas (we use Ezekiel 4:9 wraps)
1/2 medium onion, cut into strips
1 large red or yellow bell pepper, cut into strips
1/2 large jalapeno chile pepper, minced (we used the whole thing for more kick)
1/2 medium zucchini, cut into strips (we used one small)
1 1/2 t crushed garlic
1/2 lb boneless, skinless chicken breast trimmed and cut into strips
1/2 cup salsa, drained if watery
Low-fat cheese, low fat sour cream and or avocado to garnish. 

Lightly mist a large nonstick skillet with olive oil spray.  Set over medium-high heat.  Add the onion, bell pepper, chile pepper, zucchini, and garlic.  Cook, stirring occasionally, for 6 to 8 mins, or until veggies are tender and the onion is lightly browned.  Transfer the vegetables to a place.  Cover and keep warm.  Mist the pan again with olive oil spray and return to medium-heat heat.  Add the chicken.  Cook, stirring occasionally for 2 to 4 mins or until the chicken is browned and no longer pink on the inside.  Add the salsa and the reserved veggie mixture to the pan.  Reduce heat to low and cook for 2 to 3 mins or until warm. 

Meanwhile, heat the tortillas either in the microwave or in foil in a 400 degree oven for 5 mins. Fill tortillas with one fourth of the filling.  Place the another one fourth of filling on the side of the fajita (or if you are not watching calories and carbs have two tortillas).  Repeat with the other serving.  Serve with toppings of your choice if desired. 

Nutrition: 254 cal, 32 g protein, 20 g carbs, 4 g fat, 66 mg cholesterol, 5 g fiber, 570 mg sodium

Found in The Biggest Loser Cookbook Pg 172

5-Minute Hummus

Makes 1 1⁄2 cups Total Time: 05m

Ingredients:

• 1 15-ounce can chickpeas, rinsed
• 1 clove garlic
• 1⁄4 cup olive oil, plus more for serving
• 2 tablespoons fresh lemon juice
• 2 tablespoons tahini (sesame seed paste; optional)
• 1 teaspoon ground cumin
• kosher salt
• 1/4 teaspoon paprika

Directions:

1. In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), cumin, and ¾ teaspoon salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
2. Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving.

Found in Real Simple May 2010

Caramelized Brussels Sprouts with Lemon

Lemony Brussels sprouts make an easy side dish that's pleasantly surprising.

Prep: 15 minutes
Total: 25 minutes

Ingredients:

Serves 4

• 12 ounces Brussels sprouts, halved lengthwise, or quartered if large
• Coarse salt and ground pepper
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice, plus lemon wedges, for serving

Directions

1. In a skillet, combine sprouts and 1/2 cup water; season with salt and pepper. Bring to a simmer over medium. Cover; cook, stirring occasionally, until most of the water has evaporated and sprouts are crisp-tender, 5 to 8 minutes (add cup more water if skillet becomes dry before sprouts are done).
2. Increase heat to medium-high; add oil to skillet. Continue to cook, uncovered, without stirring, until sprouts are golden brown on underside, 5 to 7 minutes. Remove from heat. Stir in lemon juice; season with salt and pepper. Serve with lemon wedges.

From Everyday Food, October 2008

Sage Pork Chops

 Served with caramelized Brussels sprouts with lemon and spinach and feta rice.

With little effort, you'll get big applause for 15-minute pork chops.

Prep: 15 minutes
Total: 15 minutes

Ingredients: serves 4

• 4 boneless pork loin chops (6 ounces each)
• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 medium shallot, minced
• 1 teaspoon chopped fresh sage or 1/4 teaspoon dried
• 1/4 teaspoon dried thyme leaves
• 1/2 cup dry white wine

Directions:

1. Season pork generously with salt and pepper. In a large skillet, heat oil and butter over medium; add pork. Cook until browned and opaque throughout, 3 to 4 minutes per side. Transfer to a plate, and cover loosely with aluminum foil to keep warm.
2. Make sauce: Add shallot to skillet; cook over medium, stirring until softened, 1 to 2 minutes. Add sage, thyme, and wine. Simmer until sauce is reduced to about 1/3 cup, 2 to 3 minutes; stir in any accumulated juices from plate with meat. Transfer chops to plates, drizzle with sauce, and serve.
   
   From Everyday Food, March 2007

Competitor's Chicken Curry

Makes 3 servings

3/4 lb boneless, skinless chicken breasts, trimmed of visible fat and cut into 1" cubes
Salt, to taste
Ground pepper, to taste
2 t extra-virgin olive oil
1/4 cup chopped white or yellow onion
1/4 cup chopped celery
2 gloves garlic, minced
2 T whole-grain oat flour
1 cup low-sodium chicken broth
1/2 cup canned no-salt-added diced tomatoes in juice
1/2 t Worcestershire sauce
1/2 to 1 t curry powder, to taste
1/8 t cayenne powder
1/4 cup chopped fresh cilantro

Season the chicken with salt and pepper.  Set a medium nonstick skillet over medium-high heat until a spritz of water sizzles on it.  Add 1 teaspoon of oil to the pan.  Scatter the chicken pieces in the pan.  Cook, stirring frequently, for 3 to 5 mins, or until the cubes are browned.  Cook, lowering the heat slightly if needed, for 2 to 4 mins, or until the chicken is no longer pink.  Transfer the chicken to a plate.  Set aside.

Reduce the heat to medium.  Add the remaining 1 teaspoon of oil to pan.  Add the onion, celery, and garlic.  Cook, stirring occasionally, for about 5 mins, or until the just starting to brown.  Stir in the flower until well combined.  Add the broth.  Cook, stirring constantly, for 4 to 5 mins, or until thickened.  Stir in the tomatoes, Worcestershire sauce, 1/2 t curry powder, cayenne, and the reserved chicken.  Simmer for 2 or 3 minutes for the flavors to blend.   Taste and add up to 1/2 t more curry powder, if desired.  Turn off the heat and stir in the cilantro.  Serve.

Nutrition per serving: 191 calories, 28 g protein, 6 g carbohydrates, 5 g fat (less than 1 g sat), 67 mg cholesterol, 1 g fiber, 308 mg sodium. 

Found in the Biggest Loser Cookbook.

Camarones Enchiladas

Hands-On Time: 25m
Total Time: 55m
Serves 4

Ingredients:
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1 red bell pepper, chopped
* 2 cloves garlic, finely chopped
* 2 teaspoons paprika, preferably smoked
* 1/4 to 1/2 teaspoon crushed red pepper
* kosher salt
* 3/4 cup chopped fresh cilantro, plus more for serving
* 1/2 cup dry red wine
* 1 tablespoon capers, chopped
* 1 14.5-ounce can whole tomatoes, drained
* 1 1/4 pounds peeled and deveined medium shrimp
* 1 tablespoon fresh lime juice, plus lime wedges for serving
* 8 small whole-wheat tortillas, warmed
* Sliced avocado, chipotle-flavored hot sauce, and crumbled queso fresco (fresh white Mexican cheese, available in many supermarkets) or Feta, for serving

Directions:
1. Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the onion and bell pepper and cook, stirring occasionally, until they begin to soften, 3 to 5 minutes. Add the garlic, paprika, crushed red pepper, and ½ teaspoon salt and cook, stirring, until fragrant, 1 to 2 minutes.
2. Add the cilantro, wine, capers, and tomatoes, crushing them with your hands as you add them. Bring to a boil. Reduce heat and simmer, stirring occasionally, until the liquid is slightly thickened, 15 to 20 minutes.
3. Add the shrimp and lime juice to the tomato mixture and cook until the shrimp are opaque throughout, 3 to 5 minutes. Serve with the tortillas, avocado, hot sauce, queso fresco, cilantro, and lime wedges, if desired.

Nutrition:
* Per Serving * Calories 528 * Fat 16g  * Sat Fat 2g * Cholesterol 216mg * Sodium 984mg * Protein 38g
* Carbohydrate 53g * Sugar 6g * Fiber 6g * Iron 6mg * Calcium 112mg

Found in Real Simple Mag. By Alejandra Ramos, May 2010

Vegetable Quiche Cups

Prep time: 15 mins
Cook time: 25 mins
Servings: 6

This crustless quiche recipe can be used as a base for any combination of veg and cheese. I don't always use a muffin tin. Sometimes I just put it in a glass baking dish.

1 package (10 ounce) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or jack cheese
3/4 cup egg substitute (or enough to make it look right)
1/4 cup finely diced green bell pepper
1/4 cup diced onion
hot sauce to taste

Heat the over to 350 F. Spray a 12-cup muffin pan with cooking spray. Place spinach in the microwave on high for 2 1/2 mins. Drain excess liquid. In a large bowl, combine spinach, cheese, egg, bell pepper, onion, and hot sauce. Mix well. Divide mixture evenly among muffin cups. Bake at 350 for 20 mins or until a tester comes out clean.

Nutrition:
77 cal, 3 g fat, 2 g sat fat, 9 g protein, 3 g carb, 2 g fiber, 160 mg sodium

From South Beach Supercharged P 201

Chunky Veg Hash

Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins

This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.

1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced

In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.

Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.

I just put this up to remember the idea and cooking method. You could use an veg and herb combo.

From South Beach Diet Supercharged P199

Wild and Brown Rice Pilaf with Mushrooms

Serves 4 to 6

Shiitake, cremini or button mushrooms are all delicious in this rustic rice side dish, a lovely addition to the supper table when you're serving pan-seared or roasted fish.

Ingredients
2 tablespoons extra virgin olive oil
1 small onion, diced
1/2 cup mushrooms, sliced
2 cloves garlic, minced
1/4 cup celery, chopped
1/4 cup fresh parsley, chopped
1 teaspoon each dried sage, thyme and rosemary
2 cups wild and brown rice, mixed
3 1/2 cups water or gluten-free vegetable broth

Directions
In a large pot, heat olive oil and sauté onion until soft. Add mushrooms, garlic and celery and sauté until mushrooms are cooked. Add parsley and dried herbs and stir to blend. Add rice and stock or water and bring to a boil. reduce to a simmer, partially covered, and cook for 50 minutes or until rice is tender. Fluff with a fork before serving.

Nutrition
Per serving (about 9oz/272g-wt.): 310 calories (60 from fat), 7g total fat, 1g saturated fat, 8g protein, 56g total carbohydrate (4g dietary fiber, 2g sugar), 0mg cholesterol, 15mg sodium

From: Whole Foods iPhone app.