Warm salad with Chicken in a Sun dried Tomato Vinaigrette

Warm salad with Chicken in a Sun dried Tomato Vinaigrette 
(Serves 4-6 people)

3 chicken breasts 
2 Zucchinis 
15 spears Asparagus 
1/2 red Onion 
1 packet of Portobello Mushrooms 
1/4 cup Balsamic Vinegar
1/2 cup chopped red Onion
2 cloves of Garlic (minced)
1/2 cup Sun dried Tomatoes in oil.
Salt and Pepper

1. Rinse and cut the chicken breasts in 1 inch cubes, season with salt and pepper.
2. Heat a skillet on medium high and cook chicken breast until done and liquids run clear.
3. Chop red onion and sun dried tomatoes finely.
4. In a bowl; mix balsamic vinegar with chopped onion, sun dried tomatoes in oil and minced garlic.
5. Add chicken to the vinaigrette mix (For best results - refrigerate over night, serve cold). 
7. Rinse and cut the vegetables, cook in a skillet on medium high heat until tender but crispy. 
8. Serve the salad with the chicken. 

Skirt Steak with Caprese Salad

Skirt Steak with Caprese Salad

Skirt steak
Ripe tomatoes
Low fat Mozzarella cheese
Fresh Basil
Extra virgin Olive Oil
Salt and Pepper
*Seasoning

1. Prepare an outside grill or set the oven to "broil".
2. Drizzle extra virgin olive oil over the steak and season with your favorite spices.
3. Prepare the salad by cutting tomatoes and mozzarella cheese, add leaves of fresh basil.
4. Add steak to a grill over high heat and cook for 2-3 minutes per side (in the oven about 3-4min per side) for medium rare. Let rest for a few minutes then serve with the salad.

Tasty Salmon with Asparagus

Tasty Salmon with Asparagus

1 big piece of fresh salmon (you can use frozen as well but it won't be as tasty)
About 20 spears of Fresh Asparagus
Magic Salmon Seasoning
Extra virgin Olive Oil
Salt and Pepper 

1. Rinse the salmon in cold water, keep the skin on. 
2. Brush the salmon with a little bit of Extra Virgin Olive Oil. Season the salmon with Magic Salmon Seasoning (both sides).
3. Rinse the asparagus and cut of the stem. Place in a pan and cook for a few minutes, season with salt and pepper.
4. Add a little bit of oil to a pan. When the oil starts that hissing sizzling noise it's ready,  lay the fish down with the presentation side down in the pan, always away from you so the oil does not splash. Cook for 3-4 min on each side.
5. Place the asparagus on a plate with the salmon on top, garnish with lemon.
6. Serve!

Green Beans with Olives and Feta Cheese

Green Beans with Olives and Feta Cheese

1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin Olive oil
1/4 cup chopped Shallots
1/2 cup Kalamata Olives
1 cup low fat Feta Cheese
Salt and Pepper 

1. Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 4-5min. Drain and transfer to a large bowl.
2. Heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown. Add shallots to hot, drained green beans. Add salt and pepper and toss gently. 
3. Transfer to a serving platter, garnish with olives and feta cheese and serve!

Baked Whole Wheat Onion Rings

• 1 big Onion, cut into ½-inch-thick slices
• 3/4 cup whole wheat Flour
• 3/4 cup Tonic Water
• Cooking spray (preferably coconut oil)
• Salt, Pepper, Garlic powder
• 
  
• 1. Coat baking sheet with cooking spray. 
• 2. Whisk together flour, salt, pepper and garlic powder. Whisk in tonic water to make pancake-like batter.
• 3. Separate onions into rings. Dip each onion ring into batter, coating completely. Place on prepared baking sheet, then place baking sheet in freezer for 20 minutes to set batter on rings.
• 4. Preheat oven to 450 degrees. Bake onion rings 7 to 10 minutes, or until they begin to brown. Flip, and bake 7 to 10 minutes more. Season with salt, if desired.

Chicken with Feta Cheese and Rucola

Chicken with Feta Cheese and Rucola
(serves 2)

2 Chicken Breasts
Whole wheat Rice for 2
Low fat Feta cheese
Rucola
Parsley

1. Cook the rice according to the packet instructions.
2. Rinse and season the chicken breast, cook on a medium heat for a few minutes on each side until liquids run clear.
3. Add the feta to the chicken breasts right before serving to let it melt.
4. Serve the chicken with the rice and the rucola, sprinkle with fresh parsley!

Salmon with Couscous Salad

Salmon with Couscous Salad
(serves 2)

2 Salmon fillets
3/4 cup whole wheat Couscous
4 bell Peppers
1 packet of portobello Mushrooms
extra virgin Olive Oil
Sprouts of your choice
Magic salmon seasoning

1. Preheat the oven to 375 degrees.
2. Brush the salmon with a little bit of oil, season with magic salmon seasoning (both sides). Bake in the oven for 25-30 minutes.
3. Prepare the couscous according to the packet.
4. Rinse the mushrooms, cook on a medium heat until soft.
5. Rinse and cut the bell peppers in small pieces.
6. Mix couscous, peppers and mushrooms together. Serve with the salmon, top with sprouts.

Shrimp and Fish Stew

Shrimp and Fish Stew 

1 pound peeled Shrimp

1 pound white Fish of your choice

1 yellow Onion

1 red bell Pepper

1 green bell Pepper

2 cloves of Garlic (minced)

1 can diced Tomatoes (14.5oz)

2 cups Broth (fish or vegetable)

1 can tomato Sauce (14.5oz)

Water to make it less thick (if you prefer a soup - add more water)

Hot sauce

Adobe seasoning

Salt and Pepper

1. Cook onion, bell peppers and garlic in big saucepan on medium heat.

2. Add the tomatoes, tomato sauce, broth and water together with the spices and hot sauce. Cover and let cook on a low heat for about 15minutes.

3. Add the fish and the shrimp. Cover and cook on a medium heat for 15-30min until shrimp is opaque.

4. Taste and add more seasoning/hot sauce if needed.

5. Serve! 

Garlic Roasted Red Potatoes with Parsley

Garlic Roasted Red Potatoes with Parsley

3 pounds red Potatoes
1/3 cup Extra Virgin Olive Oil
1 teaspoon Sea Salt
1 teaspoon Black Pepper
3 cloves of Garlic (minced)
Parsley

1. Preheat the oven to 400 degrees.
2. Cut the potatoes in wedges and place in a bowl together with the olive oil, salt, pepper and garlic. Toss until the potatoes are well coated.
3. Transfer the potatoes to a lined baking pan and spread in an even layer.
4. Roast in the oven for 45min to an hour until browned and crisp. After half the time flip with a spatula to ensure even cooking.
5. When ready to serve, toss with Parsley. Serve as a side to meat or fish!

Lettuce Wraps with Chicken and Vegetables

Lettuce Wraps with Chicken and Vegetables

1 pound Chicken Breast, cubed
4 cloves of Garlic, minced 
2 cups Portobello Mushrooms
1/2 red Onion
1 Zucchini
1 head Romaine lettuce separated into leaves
1 pound Brussels sprouts 
Low sodium Soy sauce
2 tablespoons extra virgin Olive Oil
*Thai Sweet Chili Sauce

1. Set the oven to 400 degrees.
2. Rinse and cut the Brussels sprouts in quarters, toss them in a bowl with the olive oil, minced garlic (2 cloves), salt and pepper. Transfer the sprouts to an oven pan and roast in the oven for 30minutes. 
3. Rinse and cut the chicken breast into cubes. In a medium wok or skillet set over medium heat, add the chicken and cook until browned on all sides; transfer to a plate. 
4. In the same skillet: cook onion, minced garlic (2 cloves), mushrooms and zucchini until tender.
5. Add the chicken to the vegetables, season with salt, pepper and soy sauce.
6. Serve the lettuce wraps, according to the picture, with chicken and vegetables, top with Brussels sprouts, for extra flavor add some Thai Sweet Chili Sauce.

Fast and Simple Chicken Stir Fry

Fast and Simple Chicken Stir Fry
(for 2 people)

1 chicken Breast
10 baby bell Peppers
1 Zucchini
1/2 yellow Onion
Low sodium Soy Sauce
Thai sweet Chili Sauce
Salt and Pepper

1. Rinse and cut the chicken in one inch cubes, season with salt and pepper
2. Rinse and cut the vegetable in big pieces.
3. Heat a skillet on medium heat, cook the chicken for a few minutes then add the vegetables and cook until firm but crispy..
4. Season with soy sauce and a little bit of Thai sweet chili sauce.
5. Serve!

See Sofie cook Wok on Youtube: https://www.youtube.com/watch?v=h3jT8P0V_HE

Indian Butter Chicken with Bananas

Indian Butter Chicken with Bananas
(serves 4)

4 chicken breasts
1 container of Sharwoods Butter Chicken Sauce (14oz)
1.5 cup Low fat milk
2 bananas
Hot sauce
Whole Wheat rice for 4
Salt and Pepper

1. Boil the rice according to the package directions.
2. Rinse and cut the breasts in halves, season with salt and pepper.
3. Heat a big skillet on a medium heat, cook the chicken until almost done then add the sauce and milk and let boil on a low heat for a few minutes.
4. Add hot sauce, salt and pepper to taste.
5. Just before serving add the bananas and let them get warm. Serve with the rice!

Chicken Breast with Blue Cheese served with a Blueberry Sauce

Chicken Breast with Blue Cheese served with a Blueberry Sauce

2 Chicken breasts

1 cup Fresh Blueberries

1/4 cup Balsamic Vinegar

1/3 cup Chicken Broth

1 tablespoon Lemon juice

1 tablespoon Honey

*1 tablespoon Stevia (if you want a sweeter sauce)

Blue cheese crumbles

Adobo Seasoning

1. Combine blueberries, vinegar, chicken broth, honey, lemon juice and Stevia in a small saucepan, bring to a boil over high heat, stirr occasionally. Cook until thickened and liquid coats the back of the spoon (about 5 minutes) Remove from heat and set aside.

2. Rinse the chicken and season with Adobo seasoning.

3. Heat a skillet on medium heat and cook the chicken for a few minutes on each side until done and liquids run clear.

4. Serve chicken with blueberry sauce and sprinkle with blue cheese!

Cucumber Salad in Rice Vinegar

Cucumber Salad in Rice Vinegar

1 big Cucumber

10 grape Tomatoes

1/4 red Onion

3 tablespoons Rice Vinegar

1 tablespoon Sesame Oil

1/2 teaspoon Stevia

1/4 teaspoon Salt

1. Mix rice vinegar, sesame oil, Stevia and salt in a medium bowl. 

2. Cut cucumber and onion in thin slices, cut tomatoes in halves. 

3. Toss vegetables with the rice vinegar mix (for best result let rest in the fridge over night).

4. When ready to serve, add some feta crumbles on top (optional). 

Turkey Loaf with Sundried Tomatoes

Turkey Loaf with Sundried Tomatoes 

1 lbs ground Turkey
3/4 cup sun dried Tomatoes (chopped)
3/4 cup red Onion (chopped)
2 cloves of Garlic (minced)
Salt and Pepper

1. Set the oven to 400 degrees.
2. Mix all the ingredients together.
3. On a lined baking dish form a meat loaf with your hands.
4. Bake in the oven for 30-45min (thicker loaf - more cooking time).
5. Serve with grilled asparagus and baby bell peppers!

Grilled Chicken with Vegetables and a Corn Salad

Grilled Chicken with Vegetables and a Corn Salad
(serves 2)

2 Chicken breasts
1 can of sweet Corn
1 pkt Portobello Mushrooms
1 Zucchini
1 Tomato
1 pound Brussels sprouts
3 tablespoons extra Virgin Olive Oil
2 cloves of Garlic (minced)
Salt and pepper

1. Prepare an outside grill (or if you prefer - cook the chicken on the stove or in the oven).
2. Preheat the oven to 400 degrees.
3. Rinse all the vegetables. Cut the sprouts in quarters, the zucchini in 4 (lengthwise) and the tomato in half.
4. In a bowl toss the sprouts with oil, garlic, salt and pepper.
5. Place the sprouts on a baking sheet and roast until deep golden brown (about 30min).
6. While the sprouts are roasting - rinse and season the chicken, cook for 7-10 minutes on each side until done and liquids run clear.
7. Cook the vegetables in a pan until crisp but tender (start with the zucchini, then mushrooms then tomato).
8. Place the corn, Brussels sprouts and mushrooms in a bowl.
9. Serve the chicken with the vegetables!

Healthy No Bake Chocolate Protein Balls

Healthy No Bake Chocolate Protein Balls
(10-15 chocolate balls)

1 cup Quick Oats
2 tbsp Stevia
1/3 cup Peanut butter
1.5 tbsp Chocolate Protein Powder (you can use any protein powder you have at home)
4 tbsp Vanilla Almond Milk
1.5 tbsp unsweetened Cocoa Powder
Unsweetened Coconut Flakes

1. Mix all the ingredients together in a bowl.
2. Roll into small balls.
3. Roll the balls in unsweetened coconut flakes

Go to youtube to see Sofie make them:

https://www.youtube.com/watch?v=5xpfRjNwrIk

Fish Friday: Scallops in White Wine Sauce with Parsley, served with Tomato and Olive Salad

Fish Friday: Scallops in White Wine Sauce with Parsley, served with Tomato and Olive Salad

1. Tomato and Olive Salad (serves 2)

1/3 cup sliced black Olives

1 big Tomato (chopped)

2 tsp Lemon Juice

2 tsp Balsamic Vinegar

2 tsp Olive Oil

1 clove of Garlic

Salt and Pepper

1. Mince garlic with salt and pepper. Transfer to a bowl and whisk in oil, vinegar and lemon juice.

2. Toss the vinaigrette with olives and chopped tomato. Let stand, stir occasionally while cooking the scallops and the sauce.

2. Scallops (about 6 medium sized per person)

1. Season scallops with sea salt and pepper. Heat oil in a skillet over high heat, when you hear the drizzling sound it's time to place scallops in the skillet and cook until browned, depending on size of the scallops but about 2 to 3 minutes per side. 

3. White wine sauce (serves 2)

Cooking spray

1/3 cup finely chopped Onion 

1/2 cup less-sodium Vegetable broth 

1/4 cup dry White Wine 

2 tablespoons White Wine Vinegar

1 tablespoon butter

Fresh Parsley

Salt and Pepper

1. Heat a skillet over medium-high heat, coat the skillet with cooking spray and add finely chopped onion; sauté for 2 minutes, stirring frequently.

2. Stir in chicken broth, white wine and white wine vinegar; bring to a boil. Cook until it has reduced to 1/4 cup (about 5 minutes). Remove from heat stir in butter and fresh parsley.