healthplan

Chicken Sausage Sandwiches with Onions, Peppers and Provolone Ingredients: 2 yellow onions, sliced 1/4 cup roasted red peppers, chopped 2 tbsp cherry peppers, chopped 1 tbsp olive oil 1 tsp brown sugar 1 tsp balsamic vinegar 1 tsp sriracha 2 pre-cooked chicken sausages, sliced in half lengthwise 4 hot dog buns 1/2 cup sharp provolone cheese, grated 2 tbsp fresh basil, chopped (for garnish) Instructions: For onions & peppers,  heat olive oil in a pan over medium heat.  Add sliced onion and a pinch of salt.  Reduce heat to low and cook for 15 minutes, stirring occasionally, until onions are very soft and golden brown (turn down the heat if you notice they’re browning too quickly).  Add roasted red peppers, cherry peppers, sugar, balsamic vinegar and sriracha.  Stir to combine and continue cooking 4-5 minutes.  Set aside....

Honeydew Salad with Prosciutto, Mozzarella & Toasted Marcona Almonds Ingredients: 2 cups honeydew melon, in 1-inch cubes 1 cup small yellow tomatoes, halved sprinkle of sugar 3-4 thin slices of prosciutto, torn into small strips 1/3 cup buffalo mozzarella, torn into small pieces 2 tbsp marcona almonds, chopped 1/4 cup fresh basil, torn into small pieces 1 tsp olive oil 1 tsp red wine vinegar 1/2 tsp honey 1 fresh red chile, seeds removed & finely chopped  Instructions: Sprinkle halved yellow tomatoes with sugar and salt and let them sit for a few minutes.  Spread chopped almonds on a baking sheet and toast in a 350 degree ovn (or a toaster oven) until light brown and fragrant.   Combine melon, tomatoes, and basil.  Whisk together oil, vinegar, honey and red chile (or dried flakes) and drizzle over melon mixture, tossing to combine.  Tuck pieces of prosciut...

Egyptian Rice (“Koshari”) Ingredients: 1/2 cup green lentils 50g vermicelli or angel-hair pasta, broken into 1-2 inch pieces 1 tbsp butter 1 1/4 cups basmati rice 400 ml chicken stock 1/2 tsp nutmeg 1 1/2 tsp cinnamon 1 1/2 tsp salt 1/2 tsp black pepper 2 tbsp olive oil 2 onions, thinly sliced For lentils,  rinse well in a fine-mesh collander, then place in a saucepan and cover with cold water.  Bring to a boil, then reduce heat and simmer gently for 25 minutes, or until lentils are soft but not mushy. For rice , melt butter over medium heat in a saucepan with a tight-fitting lid.  Add vermicelli pieces and fry, stirring constantly, until pasta is golden (be careful it doesn’t burn!  I had to do this part twice…).   Add rice and stir until coated with butter.  Add chicken stock, nutmeg, cinnamon, salt & pepper.  Bring to a boil, then reduce heat to very low, p...

Chickpea Stew with Honeyed Sweet Potatoes  Ingredients:   3 sweet potatoes (or 2 large) 3 cups water 4 tbsp butter 3 tbsp honey 1/2 tsp salt 1 (14 oz) can chickpeas 2 tbsp olive oil 1 tsp cumin seeds 1 tsp coriander seeds 1 tsp coriander seeds 1 tbsp tomato paste 1 (14 oz) can diced tomatoes 1 tsp sugar 1 1/2 tsp ground cumin Half a bag of baby spinach Fresh cilantro, to garnish Salt & pepper to taste 6 oz Greek yogurt 1 garlic clove, minced Juice and grated zest of one lemon 2 tbsp fresh mint For honeyed sweet potatoes,  peel potatoes and slice into 2-inch discs.  Put slices in a large saucepan with the water, butter, honey, and salt.  Bring to a boil, then reduce the heat and simmer for 35-40 minutes, until the potatoes are tender and most of the liquid has been absorbed (turn them over halfway through cooking).  Remove from heat and keep warm. For chickpeas,  heat 1 tbsp olive oil in a large frying pan ...

Rose Water Chicken Ingredients: 1 large chicken, hacked into pieces (I just bought two skin-on breasts and some drumsticks rather than hacking up a chicken, so that’s an option too). 2 onions, roughly chopped 4 tbsp olive oil 1 tsp ground ginger 1 tsp ground cinnamon A generous pinch of saffron threads Juice & zest of one lemon 1/4 cup cold water 2 tsp salt 1 tsp black pepper 1 cup unskinned hazelnuts 3/4 cups honey 2 tbsp rose water In a large bowl, mix the chicken pieces with the onions, olive oil, ginger, cinnamon, saffron, lemon juice, salt & pepper.  Marinate for at least one hour or overnight.  Preheat oven to 375 degrees.  Spread nuts on a rimmed cookie sheet (or in the toaster oven) and roast for 10 minutes, until lightly browned.   Chop roughly and set aside.  Handover chicken and marinade to a la...

Spicy Sweet Potato Spaghetti with Spinach and Prosciutto List of Ingredients v   1 tsp olive oil v   1/2 large onion, chopped v   2 cloves garlic v   1/4 tsp cayenne pepper v   1/4 cup sherry or white wine v   1 tbsp tomato paste v   1.5 cups cooked sweet potato, cubed (you could just nuke some sweet potatoes; I used leftover honeyed sweet potatoes from my Middle Eastern feast.  Roasted would be delish too) v   2 cups baby spinach v   3/4 cup skim milk (I know this isn’t in the picture…oops) v   2 tbsp Light Boursin cheese (cream cheese or goat cheese would work too) v   1/2 cup grated parmesan (plus 2tbsp for sprinkling) v   1 box spaghetti or other pasta v   3 pieces’ prosciutto Instructions Sauté prosciutto  over medium-high heat for 4-5 minutes, or until it has deepened in color and become crisp (there should be enough oil in the meat that y...

7 days  Meal plan Everybody metabolism responds to change in their diet in a different way if you decreased 500 calories in a day you will’ almost certainly loss weight within 7 days and being smart healthy and good-looking. By this 7 days plan you can speedily decrease your weight and calories by natural way. You’ll make adjustments to what you are eating as you weight and metabolism change and you can smart and healthy by it. When you understand how many calories needs in a day and its compare how much you have eating in a day or a week you will be maintain making list for change your meal. 1 day  Breakfast (260 calories) Yogurt with low calories ¾ skim milk One hardly boiled egg One glass of water   Lunch (70 calories) One cup weight beashd Salt and black peppers with salad Cocked chicken breast After noon (30 calorise) One apple Dinner (500 caloriese) One cup steamed carrots ½ cup roasted sweet potatoes Ser...