Wheat Berry and Bean Salad

This salad is sooo good and is a great leftover salad. My kids even ate it! Very healthy and tastey!

• Back On Track Wheat Berry and Bean Salad   Serving: Salad Ingredients:
  
  • 1 cup dry wheat berries, cooked and drained
  • 2 cups/500 ml cooked navy beans
  • 1 English cucumber, diced
  • 1 red pepper, diced
  • 1 large tomato, diced
  • 2 large garlic cloves, minced
  • 1 cup fresh parsley, diced with large stems removed
  • 4 green onions, diced
  • Kosher salt + pepper, to taste
  
  Dressing Ingredients:
  
  • 2-4 tbsp extra virgin olive oil, to taste (I used 2 tbsp)
  • 2 tbsp balsamic vinegar
  • 1 tsp hot mustard (I used regular)
  • 1 tbsp Tamari
  • 2 tbsp fresh lemon juice
  
  Directions: In a medium bowl, soak the wheat berries overnight in cold water. The next day, drain the wheat berries and place in a medium sized pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for 1 hour. Drain and cool.
  In a large bowl, mix together the diced vegetables (cucumber, red pepper, tomato, minced garlic, parsley, green onions). Add in cooked and drained navy beans (or other bean of choice) and stir.
  In a small bowl whisk together the dressing ingredients (olive oil, balsamic vinegar, mustard, Tamari, fresh lemon juice). Set aside.
  When the wheat berries are ready, drain and rinse and then stir into the salad. Add the dressing just before serving and stir well. Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional parsley if desired.
  Yield: 7.5-8 cups.
  
  
  
  
  
  
  
  
  
  

Vegetarian Vegetable Chili

Ingredients

• 1 tablespoon vegetable oil
• 3 cloves garlic, minced
• 1 cup chopped onion
• 1 cup chopped carrots
• 1 cup chopped green bell pepper
• 1 cup chopped red bell pepper
• 2 tablespoons chili powder
• 1 1/2 cups chopped fresh mushrooms
• 1 (28 ounce) can whole peeled tomatoes with liquid, chopped
• 1 (15 ounce) can black beans, undrained
• 1 (15 ounce) can kidney beans, undrained
• 1 (15 ounce) can pinto beans, undrained
• 1 (15 ounce) can whole kernel corn, drained
• 1 tablespoon cumin
• 1 1/2 tablespoons dried oregano
• 1 1/2 tablespoons dried basil
• 1/2 tablespoon garlic powder
• salt to taste

Directions

1. Heat the oil in a large pot over medium heat. Cook and stir the garlic, onion, and carrots in the pot until tender. Mix in the green bell pepper and red bell pepper. Season with chili powder. Continue cooking 5 minutes, or until peppers are tender.
2. Mix the mushrooms into the pot. Stir in the tomatoes with liquid, black beans with liquid, kidney beans with liquid, pinto beans with liquid, and corn. Season with cumin, oregano, basil, and garlic powder and salt. Bring to a boil. Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.

Nutritional Information

Amount Per Serving Calories: 98 | Total Fat: 1.8g | Cholesterol: 0mg

Vegetarian Crock Pot Chili

I really enjoyed this one

http://allrecipes.com/recipe/meatiest-vegetarian-chili-from-your-slow-cooker/detail.aspx

Ingredients

• 1/2 cup olive oil
• 4 onions, chopped
• 2 green bell peppers, seeded and chopped
• 2 red bell peppers, seeded and chopped
• 4 cloves garlic, minced
• 1 (14 ounce) package firm tofu, drained and cubed
• 4 (15.5 ounce) cans black beans, drained
• 2 (15 ounce) cans crushed tomatoes
• 2 teaspoons salt
• 1/2 teaspoon ground black pepper
• 2 teaspoons ground cumin
• 6 tablespoons chili powder
• 2 tablespoons dried oregano
• 2 tablespoons distilled white vinegar
• 1 tablespoon liquid hot pepper sauce, such as Tabasco™

Directions

1. Heat the olive oil in a large skillet over medium-high heat. Add the onions; cook and stir until they start to become soft. Add the green peppers, red peppers, garlic and tofu; cook and stir until vegetables are lightly browned and tender, the whole process should take about 10 minutes.
2. Pour the black beans into the slow cooker and set to Low. Stir in the vegetables and tomatoes. Season with salt, pepper, cumin, chili powder, oregano, vinegar and hot pepper sauce. Stir gently and cover. Cook on LOW for 6 to 8 hours.

Nutritional Information

Amount Per Serving Calories: 455 | Total Fat: 18.2g | Cholesterol: 0mg

Montery Chili Chicken

This is also from Fit2Fat2Fit

4 breasts of chicken pounded thin. Season with Mrs. Dash and grill. While the chicken is grilling:
Chop 1 onion and 1 pkg mushrooms. Saute in 1 Tbs. butter for 5 minutes. Add 2 tsp minced garlic and 1 can chopped green chilis. Cook for a few more minutes. Put grilled chicken on a foil lined pan and top chili mixture and a bit of pepper jack cheese. Put in 350 degree oven until cheese melts. Voila! It's done!

Chinese Fried "Rice"

From Fit2Fat2Fit

6 scallions chopped
1 head of cauliflower finely chopped (this is the "rice")
2 tsp minced garlic

Cook these in about 1 tbs. olive oil for 4 or 5 minutes. Add a dash of ginger and 6 Tbs. soy sauce ( can use low sodium).
Add 1 lb meat of your choice ( I used shrimp)

When meat is cooked push this mixture to the side and add 3 whole eggs and the equivolent of 3 eggs in egg whites. Cook the eggs then mix it all together.
Enjoy!

Lime and Coconut Chicken

*from Chaos in the Kitchen

 

serves 4, prep 10 minutes, marinade up to 2 hours, cook 15 min, adapted from Fine Cooking, Winter 2006

• 2 lbs boneless, skinless chicken breasts
• 3 tbsp oil
• zest of 1 lime
• 1 tsp ground cumin
• 1 1/2 tsp ground coriander
• 2 tbsp soy sauce
• 1 1/2 tsp kosher salt
• 2 tbsp sugar
• 2 tsp curry powder
• 1/2 cup coconut milk
• pinch cayenne
• 1 small fresh hot chili, such as Thai or Serrano, minced (optional)
• 1/4 cup chopped fresh cilantro
• Fresh limes, cut into wedges

1. Trim fat from chicken breasts. Starting on thick side of the breasts slice the chicken breasts almost in half, then open each like a book.
2. Place each open breast between two pieces of plastic wrap, wax paper or inside a large, open, Ziploc bag.
3. Using a small heavy pan, bottle or smooth meat mallet lightly pound out each breast into even thickness.
4. Mix all remaining ingredients except fresh cilantro and limes.
5. Add chicken and marinade to a large bowl or ziploc bag and chill in the refrigerator for up to two hours.
6. Your chicken doesn’t take long to cook so you can use this time to get your dishes prepped and ready.
7. Once you are ready to cook the chicken, remove each breast from the marinade.
8. Pour the marinade into a small saucepan and bring to a rolling boil. Boil continuously for at least 2 minutes, stirring occasionally so it doesn’t burn.
9. In a heavy skillet or grill pan, heat a splash of oil over high heat.
10. Cook the chicken in batches to prevent over crowding the pan.
11. Place the breasts in the hot pan and cook without turning for a couple minutes
12. Flip the breasts over and cook until the other side is golden, it shouldn’t take long depending on the thickness of your chicken.
13. Place cooked breasts on a plate in a warm oven or under foil while cooking the remaining chicken.
14. Sprinkle with fresh lime juice and cilantro. Serve with sauce on the side.

Crock Pot Sante Fe Chicken

CROCK POT SANTA FE CHICKEN

Recipe From: skinnytaste.com

• 24 oz (1 1/2) lbs chicken breast
• 14.4 oz can diced tomatoes with mild green chilies
• 15 oz can black beans
• 8 oz frozen corn
• 1/4 cup chopped fresh cilantro
• 14.4 oz can fat free chicken broth
• 3 scallions, chopped
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp cayenne pepper (to taste)
• salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot.

Season chicken breast with salt and lay on top.

Cook on low for 10 hours or on high for 6 hours.

Half hour before serving, remove chicken and shred.

Return chicken to slow cooker and stir in. Adjust salt and seasoning.

Serve over rice (extra pts)

Enjoy!

Servings: 8 servings

Serving Size: 1 cup

Old Points: 3 pts

Points+: 4 pts
Calories: 190

Fat: 1.5 g

Fiber: 5.6 g

Carbs: 23.1 g

Protein: 21 g