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Savory Recipes
 

 

QUINOA BEAN SALAD

INGREDIENTS

  • 1 cup Quinoa (KEeN~WAH) grain (found at Capers-about $4 for a bag)
  • 1 cup chicken stock
  • 1 cup water
  • 1 can black beans (rinsed & drained)
  • 1 can corn (rinsed & drained)
  • 1 red pepper (diced)
  • ¼ medium red onion (diced)
  • 2 stalks celery (diced)
  • 2 cloves garlic (thinly diced)
  • 1 lemon (fresh)
  • ½ lime (fresh)
  • 1 tbsp honey
  • 3 tbsp extra virgin olive oil (evoo)
  • 2 tbsp apple cider vinegar
  • salt and pepper to taste
  • 1 -2 parsley sprigs (regular or, preferably, flat leaf Italian-chopped thinly)

DIRECTIONS

  • In medium saucepan, bring water and chicken stock to a boil
  • Add quinoa, reduce heat and allow to simmer until cooked and all water has been absorbed (about 15 minutes-according to package directions, quinoa might have to be rinsed first)
  • In the meantime, in a large mixing bowl, combine beans, corn, pepper, celery, red onion, garlic and mix all thoroughly
  • Add cooked quinoa to bowl
  • Add evoo, apple cider vinegar, lemon, lime, honey, salt, pepper and mix well
  • Add parsley and mix

(Can be kept in the refrigerator for a few days. Eat cold or slightly warmed up)

 

FRUIT SMOOTHIE

INGREDIENTS

  • 1 small container of non-fat fruit flavored yogurt
  • 1 ½-2 cups frozen fruit (medleys, strawberry, mango, etc)
  • 1 banana (bananas can be sliced and frozen)
  • approx ½ cup orange juice

DIRECTIONS

  • In a blender, combine all the ingredients and blend until a smooth texture is achieved. Add more or less orange juice according to desired consistency.

 

JERK CHICKEN

INGREDIENTS

  • 4-6 pieces of chicken (breasts and/or thighs)
  • about 5 tbsp of Jerk Marinade

DIRECTIONS

  • mix chicken and marinade in a large bowl stir and cover
  • place chicken in the fridge for about 20 mins (can also marinate overnight)
  • preheat oven at 375 degrees
  • place chicken on a cookie sheet lined with aluminum foil or in a glass (pyrex) dish
  • cook for about 30-40 mins

 

SWEET VEGETABLE MEDLEY

INGREDIENTS

  • 1 medium size butternut squash
  • 1 large yam
  • 1 large sweet potato
  • approx. 2 tbsp extra virgin olive oil
  • approx. ¼ tsp oregano
  • approx ¼ tsp basil
  • approx. ¼ tsp basil
  • salt & pepper to taste

DIRECTIONS

  • Cut squash, yam and sweet potato into bite-size cubes. Be careful with the butternut squash, as it is quite firm.
  • Preheat oven to 375 degrees
  • Mix all the vegetables into a large bowl
  • Add olive oil and spices
  • Mix thoroughly
  • Place on a baking sheet lined with aluminum foil. Spread evenly.
  • Place on middle rack in oven for approx. 35 minutes

 

BROWN RICE WITH MUSHROOMS & GREEN PEPPERS

INGREDIENTS

  • 1 cup brown rice
  • 2 cups low sodium chicken stock
  • 1 cup water
  • 2-3 tbsp extra virgin olive oil
  • ½ green pepper, chopped
  • 2 large white or brown mushrooms
  • ¼ onion, chopped
  • 2 cloves garlic, chopped

DIRECTIONS

  • place saucepan on medium heat
  • add 2 tbsp olive oil
  • once oil is hot, add onions, then garlic
  • add green pepper, then mushrooms
  • add 1 tbsp olive oil, if needed
  • allow ingredients to sautée for about 1 min
  • add chicken stock and water, bring to a boil
  • add rice and bring to a boil
  • cover and decrease heat (down to low)
  • Allow rice to simmer for about 40-50 mins

 

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