1/23/14: I am embarking on a Three Week Plan to get vacation ready.  These are the recipes I’ve tried or I’m planning to try from his book.

Mexican Fiesta Fish:

After reading his recipe I was inspired to do something a little different which is equally as healthy.  Check out my version in this post.

Jumbo Stir Fry:

INGREDIENTS
Olive oil spray
½ teaspoon toasted light sesame oil
4 ounces skinless, boneless chicken, raw, sliced
½ cup celery
1 head baby bok choy, chopped
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup shredded cabbage
4 cups chopped fresh spinach
½ tablespoon Bragg’s Liquid Aminos
2 tablespoons low-sodium vegetable broth
½ teaspoon crushed red pepper

DIRECTIONS

  1. Coat a large skillet with olive oil spray and sesame oil. Add the chicken and stir-fry for 3 minutes.
  2. Add the celery, bok choy, broccoli, cauliflower, and cabbage, and stir-fry for 4 minutes.
  3. Add the spinach, Bragg’s Aminos, broth, and crushed red pepper. Simmer until the veggies are fork-tender.

Roasted Vegetables with Turkey Patty:
*Adapted to make the portions large enough for a family meal, plus a few other revisions I implemented. 🙂

INGREDIENTS
1 lb lean ground turkey breast
1 tsp minced garlic
2 tsp of italian seasoning
1 TBS Worcestershire sauce
Olive oil spray
*Served with roasted mixed veggies (see recipe below)
DIRECTIONS

  1. Using your hands as a tool, mix all ingredients together until well combined. Separate into four portions, roll into ball and flatten into a patty.
  2. Cover baking sheet with foil, spray to prevent sticking and place burgers on sheet.
  3. Place in oven at same time as mixed veggies (see recipe below).
  4. Take out pan to flip burgers after 10 minutes, return to oven until cooked through.
  5. Place the roasted veggies in the pan to heat through. Add the spinach and stir into the veggies until wilted.
  6. Place the turkey patty on the veggies (optional: top with avocado).
    *I served my families burger on a whole wheat english muffin with cheese.  I had mine on it’s own with the roasted vegetables.  Everyone loved the burgers!

Roasted Mixed Vegetables:
*Adapted to make the portions large enough for a family meal, plus a few other revisions I implemented. 🙂

INGREDIENTS
1 TBS olive oil
2 zucchini
2 yellow squash
1 bell pepper
1 red onion
Cracked black pepper to taste
2 tsp of herbs de provence

DIRECTIONS

  1. Preheat the oven to 425.
  2. Cut/dice all vegetables and add to large zip lock bag with remaining ingredients.  Massage/shake to mix all ingredients.  Pour onto baking sheet coated with spray.
  3. Roast for 20 minutes, mixing half way.

Spaghetti Squash Bolognese:
*Adapted to make the portions large enough for a family meal, plus a few other revisions I implemented. 🙂
**Make the Bob’s Marinara sauce recipe below first!

INGREDIENTS
1 lb lean ground turkey breast
1/2 cup sliced celery
1/2 yellow onion, finely chopped
Bob’s marinara (see recipe below)
1 spaghetti squash

DIRECTIONS

  1. Preheat oven to 350 degrees
  2. Cut spaghetti squash in half, scoop out seeds, place face down on cookie sheet with a small amount of water and bake for approx. 30 minutes until a fork easily pokes through squash shell.  If you turn the squash over, you should also be able to use the fork to scrape up strands.
  3. While the squash is cooking, heat a medium saucepan over medium-high heat. Combine the turkey, celery, and onion in the pot.
  4. Sauté for 8 minutes, stirring occasionally to break the turkey apart and meat is cooked through.
  5. Add to the marinara (see recipe below) and simmer for 20 minutes.
  6. Serve over the spaghetti squash

Bob’s Marinara Sauce:

INGREDIENTS
1 tablespoon extra-virgin olive oil
1 small yellow onion, chopped
2 garlic cloves, crushed
1 cup low-sodium vegetable broth
32 ounces low-sodium canned crushed tomatoes
1 bay leaf
1/2 cup roughly chopped fresh basil
3 cups baby spinach

DIRECTIONS

  1. In a large pot, heat the oil over medium-high heat. Add the onion and sauté until translucent, about 10 minutes. Add the garlic and stir.
  2. Add the broth, tomatoes, and bay leaf. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour.
  3. Remove and discard the bay leaf.
  4. Stir in the basil and spinach
  5. Add the bolognese per instructions above

Spicy Roasted Chicken with Veggies:
*Adapted to make the portions large enough for a family meal, plus a few other revisions I implemented. 🙂

INGREDIENTS
2 TBS extra virgin olive oil
3 chicken breasts, cubed
2 cups of chopped brocolli
1 cup of sliced zucchini, cut into 1/2 in. circles
2 cups of chopped cauliflower
1 cup of sliced yellow squash, cut into 1/2 in. circles
1 tsp minced garlic
The juice of 3 lemon wedges
pinch of crushed red pepper
Ground pepper to taste
1 tsp of italian seasoning
olive oil spray

DIRECTIONS

  1. Preheat the oven to 425
  2. Place all ingredients in a large zip lock bag and massage to mix it all together.  Place in a in a glass baking dish coated with olive oil spray.
  3. Cook for 15 minutes, remove from oven to stir contents, return to oven for an additional 15 minutes or until chicken is cooked through.

Shrimp Skimpy:

INGREDIENTS
1 garlic clove
1 tsp extra virgin olive oil
1 cup chopped broccoli
1/2 cup low sodium vegetable broth
pinch of crushed red pepper
freshly ground pepper to taste
1 TBS of fresh lemon juice
5 ounces of shrimp, peeled and deveined
1 TBS finely chopped fresh parsley
1 cups of swiss chard
Serve with a side salad: 5 cups of mixed greens, 1 chopped red pepper, 2 persian cucumbers chopped, 2 tsp of balsamic vinegar and 1 TBS fresh lemon juice

DIRECTIONS:

  1. In a medium skillet, warm the garlic and olive oil over medium-low heat for two minutes.
  2. Add the broccoli and increase the heat to medium-high. Stir and saute for 4 minutes.
  3. Add the broth, crushed red pepper, black pepper and lemon juice and bring to a simmer.
  4. Add the shrimp and cook until pink, approximately 5 minutes.

Gourmet Pork “Chop”
*Adapted to make the portions large enough for a family meal, plus a few other revisions I implemented. 🙂

INGREDIENTS
1/2 tsp extra virgin olive oil
1 lb of pork tenderloin, sliced into circles
1 small onion, sliced
2 cup chopped zucchini
1/2 cup low sodium vegetable broth
1 tsp thyme
3-4 cups of chopped kale (or other green)

DIRECTIONS:

  1. Drizzle the olive oil into a skillet and heat over medium-high heat.  Add the pork and sear for 4 minutes on each side.
  2. Transfer the pork to a plate and cover to keep warm.
  3. Add the onion and zucchini to the pan and saute for 3 minutes.  Pour in the broth and thyme, bring to a simmer and add kale (or other greens) and cook until wilted.
  4. Place the pork back in the pan and simmer 1-2 minutes until warm.

Eggplant Chili

INGREDIENTS
1 tsp olive oil
1 tsp minced garlic
1 cup diced eggplant
4 oz ground turkey
1 cup of roasted tomatoes
1 cup low sodium vegetable broth
3 cups chopped fresh spinach
Black pepper to taste
1 TBS chopped fresh cilantro

DIRECTIONS

  1. Heat the olive oil in a medium pot over medium-high heat.  Add the garlic and eggplant and cook for 5 minutes.
  2. Add the turkey and cook for about 7 minutes, stirring occasionally to break up the meat until browned.
  3. Add the tomatoes and broth and simmer for approx. 20 minutes.
  4. Add the spinach and cook until wilted.
  5. Turn off the heat, add pepper if desired, stir in the cilantro and serve.

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