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Head Administrator

Registered: 05-2006
Posts: 94
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What's For Dinner


Stir-Cooked Pork with Chinese Veggies

1 lb boneless tender pork, trimmed of all visible fat & cut thin strips

1/2 cup soy sauce

1 ounce onion, finely chopped

2 garlic cloves, minced

2 cups diagonally diced celery

1 cup green beans diagonally cut into 1 inch pieces

3/4 cup cooked enriched rice

1 ounce scallions, finely cut

Place pork in bowl with soy sauce, onion, garlic and gineer. Stir to mix well; cover & let marinate 1 hour. Preheat boilder. Remove meat from marinade, reserving liquid. Place pork on rack & broil about 15 minutes, turning meat once, until pork is thoroughly cooked.

Place pork & marinade in a wok or 2 1/2 quart saucepan. Add celery, green beans and bamboo shoots.

Stir-cook rice 5 minutes or until veggies are tender crisp. Serve each portion over 1/2 cup rice. Garnish each serving with 1/2 ounce scallions. Makes 2 servings.



Lo-Cal Meatballs with Mexican Sauce

1 lb lean hamburger

1/4 cup vinegar

2 tbsp. brown sugar

1 tsp dry mustard

1 tbsp Worcestershire sauce

1/2 tsp minced garlic

1 small green pepper

2 stalks celery

1 medium onion

1 large can tomatoes, pureed

Make small meatballs using hamburger, salt & pepper to taste and 1 tablespoon flour. Brown in no stick pan. Make sauce and boil for 15 minutes, pour over meatballs and simmer 1/2 to 1 hour. Serve over cooked rice.



Oven Fried Chicken

1 cup bread crumbs

1/4 cup whole wheat flour

1 tsp instant chicken broth

1 tsp poultry seasoning

1 tsp oregano

2 tsp dried onion flakes

1/2 tsp paprika

1/4 tsp ground pepper

1/4 tsp garlic powder

1 cup-up fryer chicken

Combine all ingredients except chicken in plastic bag. Shake well. Wash chicken & leave moist. (or pat dry and moisten with milk, white wine or fruit juice). Shake chicken pieces on well greased cookie sheet or non stick baking dish. Bake in hot over, 400 F for one hour.

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Wendy
Fitness & Lifestyle Consultant

One on one coaching in house or via SKYPE. Expertise in fitness & nutrition
4/26/2007, 2:10 pm Link to this post Send Email to workout   Send PM to workout
 
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Head Administrator

Registered: 05-2006
Posts: 94
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Re: What's For Dinner


Stir Fry Shrimp & Chicken with Veggies

2 chicken breasts
8 oz uncooked shrimps
2 tsp dry sherry
1/2 tsp groung ginger
1 clove garlic, crushed
1-2 tbsps, oil
2 cups frest broccoli (small pieces)
8 tiny onions (quartered)
1 cup sliced celery
1 green pepper sliced
1/4 cup chicken broth
1 cup sliced fresh mushrooms, a few snow peas
8 cherry tomatoes, halved

Skin & bone chicken breasts. Cut in 3 inch strips. Marinate chicken & shrimp for 30 minutes in mixture of soy sauce, sherry, ginger & garlic.

Heat skillet. Add chicken & shrimp & stir fry over medium heat for 3-4 minutes. Remove, set aside.

Add broccoli, onions, celery, green pepper & chicken broth.

Cover & steam until nearly tender, stirring often. Add mushrooms & snow peas, stir fry or steam 1-2 minutes.

Add tomatoes, chicken & shrimp. Cover briefly to steam unti hot.

Salt to taste. Makes 4 servings, about 200 calories

Serve with rice: Cook 1 cup converted rice according to package directsions, using 2 1/2 cups chicken broth (made from cubes) instead of water, add 1/4 cup each chopped onion, celery & green pepper.

Makes 4 servings, about 90 calories each.



Baked Fish

1 1/2 lbs fish fillets
1 1/2 tsps salt -
1/2 tsp pepper
1/2 cup water
1/4 cup vinegar
1 1/2 tsp prepared mustard

Leave whole in pan, sprinkle with salt and pepper. Combine vinegar and mustard & pour over fish.

Bake at 350 degrees for 20 minutes. Three servings of 6 oz each.

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Wendy
Fitness & Lifestyle Consultant

One on one coaching in house or via SKYPE. Expertise in fitness & nutrition
5/5/2007, 3:21 pm Link to this post Send Email to workout   Send PM to workout
 


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