Zucchini Turkey Lasagna

A video posted by M. G. Frederic (@goredchef) on


A video posted by M. G. Frederic (@goredchef) on

I enjoyed doing this recipe.  The original recipe is  from a Youtube.com channel called FitMenCook.

Here's the original Recipe:



I added some additional ingredients to the original recipe for flavor that doesn't really affect the calories.  I try to make my recipes at one serving so that it is easy for me to make the serving amount I want.  If I want to eat this three time a week

Zucchini  Turkey Lasagna

Servings: 1   Calories: Approx. 387
Ingredients:
  • 2 tbsp diced onion
  • 2 tbsp diced bell pepper  
  • 1/2 tbsp minced garlic 
  • 1 tsp diced pickled jalapeno
  •  2-3 oz ground turkey
  •  Seasoning (herbs and spices of choice)
  • 2 oz low-sodium marinara
  • 1/3 to 1/2 zucchini sliced 
  • 1 oz low fat cottage cheese
  • .5 oz egg white
  • 1 tbsp low-fat mozzarella
Instructions:
  1. Pre-heat oven 400 degrees
  2. Saute the onion, bell peppers, garlic, and jalapeno.
  3. Add ground turkey, seasoning, and marinara.
  4. In an individual backing-proof container, line the bottom with zucchini, then add turkey mixture, and then cottage cheese mixture.  Repeat.  Then top with mozzarella.  
  5. Place in the oven at 350 degrees.
  6. Back for 10 to 15 minutes or until the top has brown.  
  7. Remove from oven and let rest for 5 to 10 minutes.  
  8. Note: It really hold heat, I really suggest letting it rest.

Chicken Burrito Bowl

A photo posted by M. G. Frederic (@goredchef) on

Was originally going to do a regular burrito, than I decided I would do a quesadilla.  Then when I saw the amount of calories per tortilla wrap (about 150) and 300 if I had two.  I was a little disappointed. Because I wanted more ingredients.  So, the burrito bowl worked!  Came up to about 400 calories for the whole meal.

Chicken Burrito Bowl

Serves: 1 

Ingredients

  • 1 ea chicken breast tender (about 3 oz)
  • 1/2 tbsp chopped chipotle pepper in adobo
  • 2 tbsp pico de gallo
    • 1/2 plum tomato chopped
    • 1/2 tbsp chopped red onion
    • 1/2 tbsp chopped cilantro
    • 1 wedge of lime juice
  •  1/2 cup cooked brown rice
  • 1/4 avocado sliced
  • 2 tbsp pinto beans
  • 1 oz cheddar cheese 
  • 1/2 cup shredded iceburg lettuce
  • 1/2 mini pepper, thinly sliced
  •   1 lime wedge 
  • Salt your dish (optional)

Instructions

  1. Poach the chicken breast in water until tender.
  2. Remove from the water and shred with two forks.
  3. On a cutting board chop up the chipotle to make 1/2 tbsp worth.
  4. In a mixing bowl: mix together the chicken and chipotle.
  5. In the wide bowl  you are going to eat in.  Place the shredded chicken mixture as pictured.
  6. Make your pico de gallo in a mixing bowl by combining the tomato, red onion, cilantro and lime juice.  Add the pico de gallo to your eating bowl.
  7. Warm up your brown rice and place in  your eating bowl.
  8. Add to your eating bowl the avocado, pinto beans (warmed up), cheddar cheese, lettuce, mini peppers and lime wedge.
  9. I also like it spicy, you can either add jalepenos or drizzle some Tapatio Sauce.  
  10. When you are getting ready to eat, mix up the contents in the bowl very well.
  11. You're done! Enjoy!

Greek Salad with Avocado


Another quick and easy lunch for work.  This one is a popular dish, but I added chicken, avocado and jalapenos!

Greek Salad with Avocado

Serves: 1

Ingredients

  • 1/2 (or whole) cooked seasoned chicken breast
  • 1/4 cucumber, chop
  • 1 Roma/Plum tomato, chop
  • 1 slice of red onion, cut into 1/8s (like cutting a pizza)
  • 1 tbsp Kalamata Olives, (you can by it already sliced or halved)
  • 1 tbsp flat parsley, lightly chopped
  • 1/4 avocado, chop
  • 1/4 cup feta cheese crumbles
  • Red Wine Vinaigrette or Greek Salad Vinaigrette
  • Salt and Pepper
  • Jalapenos, chopped (canned or fresh)

    Instructions

    1. In your lunch bowl, vertically line up the cucumber, tomatoes, red onion, kalamata, avocado and feta cheese.  Note: line up the chicken in the middle.   
    2. Garnish the salad with parsley and Jalapenos.
    3. Serve with dressing.

     

Chipotle Lime Chicken Chop Salad



This is a great work lunch idea and so quick to make before you head out the door.  You can probably make this ahead of time and have it sit in the fridge the night before.

Chipotle Lime Chicken Chop Salad

Servings: 1

Ingredients

  • 1 cup cooked chicken breast, large dice
  • 1 cup lettuce (or greens of choice), chopped
  • 1 Roma/plum tomato, chopped
  • 2 oz pineapple, chopped
  • 1/4 avocado, chopped
  • 1 tbsp chopped red onion
  • 1 each canned chipotle, chopped
  • 2 tbsp lite ranch dressing
  • half a lime

Instructions

  1. Ahead of time, grill or cook your chicken breast in a pan.  Set aside to cool.  Then large dice.
  2. In a bowl that you are going to eat your salad and layer the following ingredients: lettuce, tomatoes, pineapple, avocado and red onion.
  3. Make the dressing: combine the chipotle and ranch dressing.
  4. Serve with half a lime.
So you basically squeeze the lime juice onto your sald.  Then mix in the dressing and eat!

Slow Cooker Soup Joumou ( Haitian Spicy Pumpkin Beef Stew)



To all of my Haitian peeps, I would like to say "Yes! This is possible!" lol.  This soup is a cuisine from my Haitian roots that is traditionally eaten on Sundays and used to celebrate the New Year.  It's a very hearty soup with alot of root vegetables and greens.  A very delicious soup to enjoy during those cold days.

Soup Joumou

Ingredients

  • 1/2 large pumpkin, boil and pureed
  • 1/2 pound cow feet, soaked in lemon juice for 10 minutes
  • 1 pound beef chuck (beef for stew)
  • 1 ea celery stalk, sliced 1/2 inch thick
  • 1 large potato, peeled and large dice
  • 1 ea carrot, sliced 1/2 inch think
  • 1/2 small cabbaged quartered
  • 1 ea small malanga, peeled and large diced
  • 1 ea leak, sliced
  • 1/2 sprig cilantro
  • 4 ea cloves (option: don't slice the celery and poke the cloves into the celery)
  • 1 tbsp Underground Spice Market's Jerk Seasoning Blend 
  • 1 tsp salt
  • 1/4 of the 1 pound box of rigatoni pasta

Instructions

  1. Combine the puree, cow feet, beef chuck, celery, potatoes, carrots, cabbage, malanga, leak, cilantro, cloves, salt and spice in the slow cooker. 
  2. Cover all the ingredients in the slow cooker with water (or beef broth if desired).
  3. Place on high and set timer for 4 hours. 
  4. Before the last hour is up, add the rigatoni pasta and allow to finish simmering for the next hour.

Slow Cooker Honey Soy Chicken Wings


So here it is!  I made this in my slow cooker, it took about three hours in there.  And I finished it off the next day, by heating up the chicken mixture in a saute pan on medium heat until the sauce reduce to a nice sauce.  But I believe you can eliminate this process by adding cornstarch to the chicken mixture in the slow cooker.  So that means, I have revised my recipe.

Slow Cooker Honey Soy Chicken Wings

Ingredients

  • 2 # Chicken Wings
  • 1 medium onion, sliced 
  • 1 tbsp minced garlic
  • 8 small dried chilies, or 1 tbsp chili flakes
  • 1/2 c cornstarch
  • 1/4 c water
  • 3/4 c sugar
  • 1/2 c soy sauce
  • 1/4 c rice vinegar
  • 1 tsp sesame oil
  • 2 inch ginger peeled,chopped
  • 1/4 c honey

Instructions

Combine all ingredients in the slow cooker, place on high and allow to cook for 3 hours. And that's it!  Let me know how it goes!

Cinnamon Roll Monkey Bread


Lol..I was just today introduced to this recipe that a colleague of mine made, and I fell in love!  It's so simple and so freakin' good! Lol  You'll be surprised with the ingredients too!


Cinnamon Roll Monkey Bread

Preheat oven to 375 degrees 

Ingredients

  • 1 cup vanilla ice cream
  • 1/2 cup butter
  • the frosting package that comes in the cinnamon roll can
  • 1 can of cinnamon roll

Instructions

  1. In a small bowl: Mix the ice cream, butter, and frosting.
  2. Pour on the bottom of a loaf pan.
  3. lay out the cinnamon rolls on a cutting board and cut into quarters.
  4. Layer the cinnamon roll pieces unevenly in the loaf pan ontop of the ice cram mixture.
  5. Place in oven and bake until the cinnamon rolls are baked.
  6. Remove from the oven and let it rest for 5 minutes.
  7. Then onto a plate or aluminum foil with the sides curled up flip the loaf pan.
  8. Let rest for another 5 to 10 minutes , then serve.
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