Browsing Category A HEALTHY MEAL PLAN
Anita’s Healthy Delicious Lebanese Mujadara(Lentils) with Red Cabbage Salad
Ingredients for Mujadara (Lebanese Lentils)
1 Pound dried brown or green lentil, rinsed and drained
1 Large onion, diced
1/3 cup Olive Oil
1/4 cup long grain rice ( Basmati or Jasmine),rinsed and drained
5-6 cups of vegetable stock
1 Bay leave
1 Tablespoon ground Cumin
1 Lemon juice squeezed
1 teaspoon salt
1/4 teaspoon freshly ground Black pepper
Preparation
- Use a large pot and at medium-high heat sate diced onions in olive oil until golden and add cleaned lentils.
Seasoned with salt, pepper and ground cumin.
- Add vegetable stock, bay leave , and bring mixture to a boil. Lower heat. Cover pan and simmer for about 45 to 50 minutes until lentils pop more leaving them whole and became soft and tender. Add fresh lemon juice and stir.
- Uncover pot and add uncooked rice. Simmer for another extra 15 to 20 minutes or until water(stock) is completely absorbed, rice is cooked and you kind of reach the consistency of a dense and thick pudding. Might not be to appealing to the eye, but it’s a very healthy, delicious, fulfilling, and very comforting meal. Remove Bay leave.
- Serve Mujadara in several shallow plates at room temperature or place plates in fridge for Mujadara to set more, and enjoy it cold. Serve with Cabbage Salad on top instead of fried onions for a lighter version.
Red Cabbage Slaw Salad
12 ounces red cabbage, finely shredded
1/4 cup fresh lemon juice
2 Tablespoon fresh oregano leaves or dried
1/2 teaspoon salt
1 Tablespoon Apple Cider Vinegar, can be replaced by pickle beet juice
1/4 cup of olive oil
1/3 teaspoon granulated sugar
Preparation for Salad
Whisk all dressing ingredients together. Incorporate shredded cabbage and toss together. Enjoy!
Anita’s Delicious Grilled Barbecue Chicken Tenders with Garlic Sauce
Ingredients
20 Chicken Tenderloins
2 Tablespoon Dijon mustard
1 Tablespoon Worcestershire Sauce
1/2 cup cherry vinegar
2 Tablespoon Pomegranate molasses
1 Tablespoon Ketchup
1/2 cup fresh lemon juice
1/4 teaspoon turmeric
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon lemon pepper seasoning
Tomatoes and onions to grill, optional
Preparation
- In a large bowl mix all ingredients. Scoop out 1/2 a cup of this marinade to coat the chicken tenderloins when grilling.
- Incorporate chicken into marinade and coat well. Cover bowl.
- Refrigerate for at least 2 hours.
- Meanwhile, let’s prepare the Garlic Sauce: Using a food processor grind one head of peeled garlic with 1 teaspoon of salt. Scrape your processor bowl. Add 1 lemon freshly juiced with 1/2 cup of Plain Yogurt and 2 Tablespoon of Mayonnaise. Pulse three to four times until smooth and creamy. Do not over mix to ensure success. Set aside.
- Remove marinated chicken from the fridge.
- Set your BBQ grill on medium heat and grill chicken tenders for about 20 to 25 minutes turning occasionally to brush sauce mixture at every turn. Make sure chicken are cooked through but juicy and tender.
- Grill tomatoes and onions as well.
- Serve with Garlic Sauce. Enjoy!
Anita’s Plantain Basket with Avocado and Shredded Beef
Ingredients
4 plantains, sliced
Vegetable Oil, for frying
2 avocados
1/4 cup sour cream
2 Tablespoons fresh lemon juice
1/4 cup cheddar cheese, grated
Salt and pepper TT (to taste)
green onions, for garnish
Shredded Beef (see my site for recipe)
Preparation
- Peel ripe plantains. Cut into 1 – 1 1/2inch slices.
- Preheat oven to 375 grades Fahrenheit.
- In a deep pan with plenty of vegetable oil, fry plantains until golden brown on both sides.
- Press each plantain(using 2 or 3 slices per each basket) into the bottom of a large muffin tin pan.
Place into preheated oven for about 20 minutes to crisp up around the borders. Remove from oven, let them cool for 15 minutes before removing plantain basket with a spatula from pan.
Set aside over a platter.
- In a bowl, mash avocados. Add pinch of salt, pepper and lemon juice. Set aside.
- To assemble: Place 2 Tablespoon of warm shredded beef in each plantain basket, top with cheese.
7. Then top with a dollop of avocado, sour cream, and a sprinkle of some green onions. Enjoy!
Anita’s Crispy Cauliflower Steaks with Yogurt-Blue Cheese Sauce
Ingredients
1 head Cauliflower, cut into 1-1 1/2 inch thick slabs
2 sweet potatoes, diced in small
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon freshly ground black pepper
1 small onion, diced
4 Tablespoons olive oil
Yogurt Blue Cheese Sauce
1/2 cup Plain Yogurt
5 ounces Blue Cheese, crumbled
1/2 teaspoon dill, dried
1 Tablespoon mayonnaise
2 Tablespoon fresh lemon juice
1 garlic clove, minced
Salt and Pepper to taste
Mix all to combine. Set aside in fridge.
Toppings
green onions, chopped
dried cranberries
Preparation for Roasted Cauliflower Steaks with Sweet Potatoes
- Preheat oven at 400 grades Fahrenheit.
- Wash cauliflower head and pat dry. Remove outer layer leaves.
Slice cauliflower head into 5 to 6 steaks ,1 to 1 1/2 inch thick slab to the stem.
- Clean and peel sweet potatoes. Cut sweet potatoes into small cubes.
- Place into 2 different baking sheet with foil cauliflower steaks and sweet potatoes-onions.
- Drizzle olive oil over cauliflower steaks on both sides and season with salt and pepper.
- Drizzle olive oil over sweet potatoes and onions. Toss all ingredients. Sprinkle with salt, garlic powder and black pepper.
- Place both baking sheets at same time into the preheated oven and roast cauliflower for 15 minutes, flip the cauliflower steaks and roast for another 10 minutes till fork tender and crispy around edges.
Diced sweet potatoes will be done and soft at the same time of the cauliflower steak.
- Remove roasted sweet potatoes and cauliflower steaks from oven. Place cauliflower steaks over paper towel.
- Transfer cauliflower steaks to a serving plate.
- Place roasted sweet potatoes and onions over cauliflower steaks.
- Garnish with some chopped green onions and dried cranberries. Drizzle cold Yogurt Blue Cheese Sauce over the top and enjoy!
Anita’s Delicious Eggplant Stuffed with Italian Sausage
Ingredients
3 medium eggplants, halved lengthwise and trimmed off stems
3 eggplant-flesh diced
1 pound Italian sausages, casing removed
1 small yellow onion, finely chopped
4 cloves of garlic, minced
2 cups cherry tomatoes, halves
1/2 cup fresh parsley, finely chopped + 2 Tablespoons for garnish
1 1/2 cup Marinara Sauce (see my site for recipe)
1/2 cup shredded Mozzarella cheese
2 Tablespoon Olive Oil + 2 Tablespoon for eggplant shells
1/2 teaspoon oregano, dried
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
Preparation
- Preheat oven to 400 Grades Fahrenheit.
- Cut eggplants in half. Use a little spoon to scoop out the pulp. Leave like 1/2 inch border around the skin.
- Chop in small pieces the eggplant’s pulp removed. Set aside.
- Place eggplant side open down on a baking sheet, drizzle with 2 Tablespoon of olive oil. Season with pepper. Roast for about 20 minutes.
- Meanwhile, use a large skillet on medium-high heat add olive oil and cook eggplant-flesh for about 4 minutes until brown. Remove and place over paper towel to remove oil.
- Brown sausages. Add onions, minced garlic. Seasoned with salt, pepper, crush red pepper flakes, and dried oregano. Cook for about 5 to 7 minutes or until Add fresh parsley. Set aside.
7. Pour 1/2 cup of Marinara Sauce on the bottom of 9 X 12 greased baking dish. Place roasted eggplant shells on top. Seasoned with salt. Add 1 teaspoon of Marinara Sauce on each shell.
8. Distribute all cooked diced eggplant-flesh into the 6 shells.
9. Divide sausage mixture evenly over. Top each eggplant with shredded mozzarella cheese.
10. Align all around cherry tomatoes halves. Cover baking dish with foil. Bake for 15 minutes until cheese is melted and eggplant finish cooking.
11. Remove from oven and sprinkle fresh parsley on top, Enjoy!
Anita’s Healthy Baked Eggs in Avocado
A delicious, healthy and nutritious way to start your day. Easy to make in no time!
Ingredients
1 Avocado, cut in half
2 eggs
2 tablespoons green onions, diced
1/4 cup cheddar cheese, grated
salt, black pepper to taste
Preparation
- Preheat oven to 400 degrees Fahrenheit.
- Cut avocado in half and remove the pit. Scoop out 1 Tablespoon of avocado flesh of the center to fit egg better into the cavity. Place avocado halves side up over a baking sheet lined with foil paper.
- Crack carefully an egg into the center of each half.
- Sprinkle with salt and pepper.
- Bake for 8 minutes if you like it almost hard boiled doneness.
- Remove from oven.
Sprinkle with grated cheddar cheese and some green onions. Bake again for 2 minutes for the cheese to melt.
- Remove from oven. Transfer to serving plate. Sprinkle rest of fresh green onions. Enjoy with a little drizzle of hot sauce if you desire!
Anita’s Extra Crispy Delicious Baked Fries
Ingredients
2 Pounds Russet potatoes, scrubbed and peel on
4 Tablespoons fresh cilantro leaves, chopped (optional)
2 cloves garlic, minced
2 teaspoon sea salt
1 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
4 tablespoons Olive Oil
Preparation
- Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with foil paper for easy clean up and drizzle 1 tablespoon of olive oil over to coat sheet pan.
- Cut potatoes in same size thickness to cook evenly, about 1/4 inch-thick.
- Place potatoes wedges into a large bowl and cover them with water. Let them soak for 15 to 20 minutes. Drain potatoes wedges and pat them dry with paper towel.
- Use a large bowl to toss potatoes with rest of olive oil, sea salt, black pepper, garlic powder, and minced garlic.
- Spread potatoes wedges in a single layer on the prepared pan.
- Roast in the lower third of the oven for about 20 minutes, then flip the wedges over using a spatula and sprinkle with fresh cilantro leaves.
- Let potatoes wedges to crisp up and be deeply golden on all sides for about 10 to 15 extra minutes.
- Serve while hot. Add extra sea salt if you want. Enjoy!
Anita’s 50-50 Charred Mushroom and Beef Burger
This delicious low-calorie burger part beef, part mushrooms brings the best of both (vegetarian and non-vegetarian) world flavors,topped with crispy and healthy baked fries.
Ingredients
1/2 pound ground beef(85 percent lean)
3 large Portobello mushrooms, stems removed; chopped
1 small yellow onion, grated
1 large red onion, sliced
1 large tomato, sliced
4 green leaf lettuce
2 avocado, sliced
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon Worchester sauce
2 Tablespoon vegetable oil
4 hamburger buns
4 slices American Cheese or sharp cheddar
Toppings: Baked fries(see recipe on my site)
Sauce:Mayo, ketchup, Dijon mustard
Preparation
- Heat grill to high. Char chopped mushrooms, sliced red onion and cook until soft. Set aside.
- Combine ground beef, grated yellow onion, Worchester sauce. Season with salt, pepper, garlic powder and stir in 1/2 of char mushrooms. Mix until combined.
- Form 4 thick patties about 3 1/2-inch.
- Brush preheated grill with vegetable oil.
- Grill buns, sides down. Set aside
- Grill 50-50 meat-mushrooms patties for about 8-9 minutes if you like them medium.
- Meanwhile spread sauce in both sides of grilled buns.
- Top with red grilled onion, tomato, lettuce, avocado, rest of char mushrooms, beef-mushroom patty and cheddar cheese. Top with remaining bun and delicious roasted fries.
Crispy Delicious baked Fries(see my site for recipe)
Anita’s Delicious Kousa Mahshi (stuffed Zucchini) Cake
While the original Lebanese Kousa Mahshi might not come together in just 30 minutes, this recipe will !
Avoid the coring and stuffing. Once you try it, it will become a family favorite.
Ingredients
6-7 Zucchini (sliced in quarter-inch strips)
3 Tablespoons Olive Oil
1/2 pound ground beef
1/4 teaspoon cinnamon, ground
1/3 teaspoon nutmeg, ground
1/4 teaspoon dried mint
1 teaspoon salt
1/4 teaspoon black pepper
2 Tablespoons tomato paste
3 Roma tomatoes, small diced
2 large tomatoes, cut in round to layer
2 garlic cloves, minced
3 1/2 cups vegetable broth
1 1/2 cup short grain white rice
2 Tablespoon fresh lemon juice
Preparation
- Preheat oven to 400 grades Fahrenheit. Line a large baking sheet with foil and drizzle it with 1 Tablespoon of olive oil. Set aside.
- Cut zucchinis lengthwise in quart-inch strips and place over foiled baking sheet. Drizzle some olive oil over zucchini slices, and season with salt and pepper. Roast zucchini strips for about 30 minutes till tender.
- Place tomato rounds over another baking sheet and roast for about 15 minutes at the same time of zucchini. Meanwhile make Zucchini Rice Cake stuffing.
- Remove roasted zucchini and tomatoes from oven. Let them cool to then assemble.
- Use a 9-inch Nonstick Spring Form Cake Pan and arrange roasted zucchini strips in a decorative overlapping circle all around the pan leaving end of zucchini strips hanging out a little at top of the spring form pan. Set aside.
Preparation for Rice Mixture(Stuffing)
- Heat 2 Tablespoons of olive oil in a sauce pan on medium heat. Add ground beef. Cook it for about 3 to 4 minutes and add minced garlic. Seasoned with salt, pepper, cinnamon, and nutmeg.
- Continue on cooking beef until browned. Add raw rice.
Stir and add tomato paste dissolved into the vegetable broth with lemon juice and dried mint.
- Bring mixture to a boil. Lower the heat to simmer.
4. Cover the pan with lid and let rice cook for about 20 minutes until broth is completely absorbed and rice is cooked. Uncovered pan and let rice to cool slightly to assemble in spring form pan.
Assembling
- Continue from Step 5 above with arranged zucchini all around the Spring-form Pan, pour half of cooked rice stuffing in middle of the pan pressing with back of a spoon making an even layer.
- Arrange roasted tomato slices over the rice.
- Use rest of the rice and spread evenly over tomatoes all the way to the top.
- Press rice down in an even layer using back of spoon.
Fold ends of zucchini slices over the rice.
- Remove the side band from the pan and bottom very carefully. Run a knife under it to loosen.
- Transfer it to your serving platter. Enjoy!
Anita’s Delicious Stuffed Eggplant Boats
Ingredients
2 medium eggplants shiny and smooth skin
2 cloves of garlic, minced
2 Tablespoons tahini
2 Tablespoon of Labneh or sour cream
2 Tablespoon fresh lemon juice
zest of one lemon
2 Tablespoon fresh finely chopped flat-leaf parsley
1/3 cup of extra virgin olive oil
1/2 teaspoon salt
pinch of black pepper
1/4 teaspoon ground cumin
2 Tablespoon pomegranate seeds, for garnish
Toasted Pita bread wedges
Preparation
- Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with nonstick foil and drizzle a little bit of olive oil over to prevent the eggplants from sticking.
- Halve the eggplants lengthwise. Score them using a knife.
- Brush the cuts slightly with olive oil. Place eggplants on the baking sheet facing up. Sprinkle with salt and pepper to taste.
- Roast eggplants in the preheated oven for about 45 minutes or until eggplants pulp are soft.
5. Remove eggplants pulp with a spoon carefully but not all, leaving some of the pulp around skin.
6. Add eggplant pulp into a food processor or can also be made by hand using a fork.
7. Add minced garlic, lemon juice, lemon zest, tahini, labneh, cumin, and salt. Pulse and process only couple times for better texture.
8. Spoon out eggplant dip from processor and fill up your eggplant boat skin. Sprinkle fresh parsley leaves over the top and garnish with pomegranate seeds. Enjoy cold or at room temperature next to toasted pita bread, carrots or any vegetable you desire.