“MOTHER” Barley Risotto Posted under: Recipes There are base sauces that are used to create other sauces; these sauces are called Mother Sauces. The following recipe is a Mother Barley Risotto, it is a base risotto recipe that you can cook and keep refrigerated and when reheating you can add other ingredients to make different…

Vinaigrettes Posted under: Recipes Balsamic/Dijon/Honey 2 tbsp Balsamic Vinegar 2 tbsp Apple Cider Vinegar 1 tbsp Dijon Mustard 1 tbsp Honey 4 tbsp 3/6/9 Oil Salt & Pepper to taste Per tbsp = .1g Protein 1.7g Carbs 5.8g Fat (59.4 cals)   Chili/Lime/Rice Wine Vinegar/Honey 2 tbsp Lime Juice 2 tbsp Rice Wine Vinegar 1…

Herb Crusted Pan Roasted Salmon Posted under: Recipes Herb Crusted Pan Roasted Salmon   Ingredients for Salmon: 5oz. Wild Atlantic Salmon Fillet 2 tsp Dijon Mustard ½ tbsp Chopped Basil ½ tbsp Chopped Chives ½ tbsp Chopped Tarragon ½ tbsp Chopped Italian Parsley ½ tbsp Chopped Dill ½ tbsp Chopped Garlic ½ tbsp Grated Low…

Mediterranean Frittata Posted under: Recipes Mediterranean Frittata ½ cup Chopped Onion ½ cup Chopped Zucchini ½ cup Chopped Mushroom 1 tsp Chopped Garlic 2 tbsp Chopped Sundried Tomato in Oil (patted dry) ¾ cup Egg Whites 3 Whole Eggs 1 tbsp Chopped Basil 1 tbsp Chopped Thyme ¼ cup “Light” Grated Parmesan Cheese Salt &…

Breakfast Burrito Posted under: Recipes Breakfast Burrito 1 Chicken/Turkey Sausage Chopped 1 Whole Egg 2 Egg Whites 1 tbsp Chopped Red Pepper 1 tbsp Chopped Onion 1 tbsp Salsa 1 tsp Chopped Cilantro Salt and Pepper to taste 1 Large Whole Wheat Wrap   Place sausage, peppers and onion in a med high pan (spray…

Chicken Stir Fry Posted under: Recipes Chicken Stir Fry 4oz Cooked Sliced Chicken Breast ½ cup Broccoli (blanched or microwaved to partially cook) ½ Med Red Pepper Sliced ½ Med Green Pepper Sliced ¼ Med Onion Sliced 1 Clove Chopped Garlic ¼ cup Cold Chicken Stock 1 tsp Corn Starch 2 tsp 3/6/9 Oil In…

Beef Eye of Round Posted under: Recipes How to prepare Eye of Round   Beef is a great source of protein but most people stay away due to the fat content. All beef is not created equal however. Most steaks that you are going to get in a restaurant are going to be New York…

All purpose spice rub Posted under: Recipes Emerge all purpose spice rub   This rub goes well with everything from chicken and beef to any type of seafood or fish. This is a pretty basic rub that you can easily alter by adding or removing certain spices and herbs to match your specific tastes. Rub:…

Shrimp with Zucchini Fettuccini Posted under: Recipes Shrimp with Zucchini Fettuccini   I love pasta, however I tend to keep my carbs quite low in my diet most of the time. I came up with a technique for cooking zucchini that gives me the same texture and feel as pasta without the carbs. Since I…

The Basics Of Precooking Chicken Posted under: Recipes I always include chicken breast in clients diets, unfortunately most people cook the hell out of chicken and are left with a dry piece of meat that gets even worse when reheated. Since I want clients to precook as much food as possible to save time preparing…