Vegetable Quinoa Soup


Vegetable Quinoa Soup
Recipe Type: Soup
  • 1 tblsp organic virgin coconut oil
  • 1 onion chopped
  • 3 cloves garlic, minced
  • 3 large carrots, peeled & chopped fine
  • 3 stalks celery, chopped fine
  • 2 bay leaves
  • 1 tblsp sage
  • 1 pinch red pepper flakes
  • 1/4 tsp sea salt
  • 1 tsp black pepper
  • 4 cups organic chicken broth 2 cups water
  • 1/2 cup uncooked quinoa
  • 2 cups kale
  • 2 cups broccoli
  • 15 oz. can ...
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Grilled Leg of Lamb

Grilled Leg of Lamb (serves 4 per lb. of meat)
Per 3 oz serving: 173 calories, 0 g carbohydrates, 24 g protein, 8 g fat

1 leg of lamb (boned and butterflied by butcher)
2 cups red wine
2 tsp. poultry seasoning
1 tsp. salt
3 cloves garlic, cut in slivers    

Mix ingredients and marinate for 12-24 hours in refrigerator. Grill over hot coals approximately 20 minutes on each side. Baste occasionally while grilling.

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Mango Salmon

Mango Salmon (serves 6) 
309 calories, 5.5 g carbohydrates, 36.4 g protein, 14.5 g fat

(For smaller appetites, it will serve more with less calories)

2 tbsp. tamari or regular soy sauce
1 tbsp. minced fresh ginger
1 cinnamon stick (3 inches)
1 tsp rice or cider vinegar
1 10-oz. bottle mango nectar
6 salmon fillets, 6-oz. each and 1 inch thick
1 tsp. olive oil    

In a small saucepan, stir together all ingredients, except for salmon. Bring to boil, reduce heat and simmer, uncovered for ...

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Raita  (yields 3 cups)        

28 calories, 5 g carbohydrates, 2 g protein, 0.5 g fat

1/8 tsp. salt
1 cucumber, chopped into small dice
1 tomato, chopped into small dice
1 medium carrot, grated
¼ cup chopped onion
1 cup plain, lowfat yogurt
2-3 tbsp. chopped fresh cilantro or mint OR 1 tsp. ground cumin (optional)    

In a mixing bowl, mix cucumbers, carrots, and tomatoes with salt and allow to sit for 15-30 minutes. Drain well. Combine with yogurt and optional ingredient, if desired, and chill ...

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Cold Salmon with Raita

Cold Salmon with Raita (serves 8) 
206 calories, 0 g carbohydrates, 28 g protein, 11 g fat

2 pounds salmon fillets (about 1 ½ inches thick)
1-2 tbsp olive oil      

Preheat oven to 275 degrees. Place salmon skin side down in ovenproof pan. Brush with olive oil.

Roast uncovered until it flakes with a fork, about 25-30 minutes. Do not allow it to overcook.

Serve at room temperature. Make a day ahead and refrigerate, but bring to room temperature before serving. Serve topped with Raita ...

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Spaghetti Squash topped with Ratatouille

Spaghetti squash topped with Ratatouille (serves 6)

Per 1 cup serving: 42 calories, 10 g carbohydrate, 1 g protein, 0.5 g fat      

1 medium spaghetti squash    

Using 1 medium spaghetti squash, cut in half lengthwise, with seeds removed, place cut side up in an ovenproof dish with ½ inch water and cover with foil. Bake at 375 degrees for about 40 minutes, or until easily pierced with fork. DO NOT OVERBAKE. When squash is cool enough to handle, scrape with a fork ...

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Spaghetti Squash with Meat Sauce

Spaghetti squash with meat sauce

Spaghetti squash is a good alternative to pasta, potatoes, or rice. The cooked squash flesh shreds into threads like thin spaghetti or vermicelli, hence its name. On average, a spaghetti squash measures about 12 inches in length and about 6 inches in diameter. The squash should be an even light yellow color and firm with no bruises. Store whole at room temperature up to 3 weeks. Spaghetti squash is available ...

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Stir-Fried Tofu with Ginger Broccoli

Stir-Fried Tofu with Ginger Broccoli (Serves 4)
232 calories, 8 g carbohydrates, 15 g protein, 17 g fat

1 pound extra firm tofu 
2 tbsp. tamari (low sodium soy sauce) 
3 tbsp. olive oil
2 tsp. peeled and minced fresh ginger    
2 minced garlic cloves
2 cups broccoli florets
2 cups sliced mushrooms
1 red bell pepper cut into thin strips
1 tbsp. arrowroot or cornstarch
1 tbsp. dry sherry
½ tsp. cayenne or ¼ tsp. hot-pepper flakes
1 tsp. sesame oil

Slice tofu into cubes. Toss with ...

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Asian Pork and Pineapple Kabobs

Asian Pork and Pineapple Kabobs (serves 4)

1 lb. boneless pork loin, cut into 1-inch cubes
3/4 cup teriyaki marinade, divided
2 cups pineapple chunks, about 1-inch
1 red pepper, cut into 1-inch squares 4 green onions, cut into 2-inch pieces
1/2 cup bottled Thai peanut sauce (optional)

Steamed rice                

Place pork in self-sealing plastic bag and add 1/2 cup teriyaki marinade. Refrigerate 2 to 4 hours. Preheat grill to medium high.

Thread pork, pineapple, red peppers and green onions ...

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