Lee Labrada's Lean Body- Friendly Recipes! Sticking to your Lean Body Meal Plan is easy with these Lean Body- Friendly Recipes. You can even print them out and have them on hand as you follow along with the 1. Week Plan! 1 Chicken And Veggie Burritos. Estimated Prep Time: 5 min. Estimated Cook Time: 1. ![]() Makes 2 servings. Grab your chicken and rice from the fridge. Cut the mushroom, onion, and pepper into thin slices. Heat the oil in a medium skillet, and add the mushroom, onion, pepper, and garlic. Saute until the onion is soft, about 5 min. Slice the chicken, add it to the skillet with the rice, and gently stir to combine everything. Cook just long enough for all to get hot. Warm the tortillas in the microwave and heap the mixture on them. Roll up burrito- style. Tip: Try adding fresh Cilantro or Salsa. Chicken And Veggie Burritos PDF (3. KB)2 Polenta And Sea Scallops. Estimated Prep Time: 5 min. Estimated Cook Time: 1. ![]() Makes 4 servings. Medium saucepan. Medium skillet. ![]() ![]() Large nonstick skillet. Bring 6 cups of water to a boil in a medium saucepan. Stir in the bouillon cube and polenta. Turn the heat down and simmer, stirring occasionally, until creamy, about 1. Meanwhile, cut the onion, mushroom, and pepper into thin slices. Heat the oil in a medium skillet and add them to the skillet along with the garlic. Saute until the onions are soft, 4 to 5 min. Set aside. Dry the scallops well on paper towels. ![]() ![]() Place a little olive oil in a large nonstick skillet and heat until very hot; add the scallops in a single layer. This needs to be done on high heat so they cook quickly and seal on the outside. Cook the scallops about 2 min on each side. Do not overcook; the scallops should cut easily with a fork. Remove from the heat immediately. In large bowls layer the polenta, cheese, and veggies, and top with the scallops. Polenta And Sea Scallops PDF (3. KB)3 Chicken In A Bag. Estimated Prep Time: 1. Estimated Cook Time: 6. Makes 4 servings. This is a dish you can prep ahead of time and place in the fridge.
Pop it in the oven when you get home. You can also increase the ingredients to make as many servings as you want for lunches or another dinner. Large cooking bag. Preheat oven to 3. Rinse the chicken breasts with cold water and pat dry with paper towels. Bring 6 cups of water to a boil in a medium saucepan. Stir in the bouillon cube and polenta. Turn the heat down and simmer, stirring occasionally, until creamy, about. What is the Bulletproof Diet? So many diets create an all-or-nothing mentality that makes you feel deprived when you follow it and guilty when you ![]() ![]() Sprinkle both sides with flower. Set the cooking bag on the baking pan. Into the bag, place the chicken, potatoes, onion, carrots, and mushrooms. In a microwave- safe cup, heat the bouillon cubes with 1 cup of water on high for 1 min. Stir to dissolve the cubes, and add the garlic, bay leaves, thyme, and pepper. Pour this over the chicken and vegetables, along with the wine. Close the bag with it's tie. Add the pasta and cook according to the package directions. When done, drain well. Meanwhile, heat the oil in a large skillet. Add the onion and garlic and saute until the onion is soft, about 5 min. Add the beef and cook, stirring to break up clumps, until the meat is cooked through, about 1. It will start getting gooey. Divide the pasta into bowls. Spoon the meat mixture on top, and sprinkle with the parmesan cheese. Quick . You can also cook the tuna on the grill over high heat. Small saucepan. Small skillet. Pull the rice out of the fridge and divide onto 2 plates. Set aside. Pour the beans into a saucepan and warm. Sprinkle each side of the tuna with Cajun seasoning. Drizzle a small amount of oil into the skillet and heat oil until very hot. Add the tuna and sear it about 2 min on each side. The tuna should still be pink on the inside. While the tuna is cooking, heat the rice in the microwave. As soon as the tuna is cooked, remove it from the heat. Place the serving of beans on top of the rice, top with a piece of tuna, and garnish with the tomato, onion, and cilantro. Cajun Tuna With Black Beans PDF (3. KB)6 Lentil Soup. Estimated Prep Time: 1. Estimated Cook Time: 6. Makes about 8 cups. This makes enough for several meals. And it's great reheated. In a large pot, cook the turkey over low heat just until it stops looking raw. Stir while it's cooking to break up clumps. Add 6 cups of water and bring to a boil. Add the bouillon cubes, tomatoes, mushrooms, bay leaves, garlic, pepper, and lentils. Bring back to a boil, then turn down to a low simmer. Cook about 1 hour, stirring occasionally to prevent sticking on the bottom. The soup will thicken as the lentils soften and then dissolve. Serve with fresh Whole- Grain Bread. Lentil Soup PDF (3. KB)7 Yam Muffins. Estimated Prep Time: 1. Estimated Cook Time: 3. Makes 1. 8 muffins. Feel free to mix in dried cherries, nuts, chopped figs, peaches, or dates. Large mixing bowl. Small mixing bowl. Muffin tin with 1. Foil muffin liners (optional)Preheat the oven to 3. In a large mixing bowl, stir together the oat bran, baking soda, baking powder, allspice, and cinnamon. In a small bowl, mix the shredded yam, egg whites, molasses, applesauce, and oil. Pour thewet mixture, and stir to mix thoroughly. Fill the muffin cups about level (I use the foil liners for no mess or sticking) Bake for 3. Test with a toothpick; it should come out with nothing sticking to it. If the muffins need some more time, put them back for a few min, then test again. Yam Muffins PDF (4. KB)8 Grilled Veggies. Estimated Prep Time: 1. Estimated Cook Time: 1. Makes 4 servings. Use extras for quick garnishes on main dishes. Small mixing bowl. Veggie grill basket. Turn the grill on high. Wash all veggies. Slice the eggplant into 1/2- inch circles, then cut into halves. Cut off the ends of the squashes and slice into 1/2- inch circles. Cut the mushrooms in half. Remove the stems and bottoms of the peppers; slice them open; discard the seeds and cut the flesh into large squares. Cut the onions into 1/2- inch wedges, but do not pull the layers apart. Break off the heavy stems of the asparagus, then cut the asparagus in half. Combine the oil, garlic, salt, and pepper, and divide between two bags. Put half of each vegetable into each bag. Zip closed and shake to coat the veggies with the oil mixture. Place the veggie grill basket on the grill and put in the vegetables. Toss to cook evenly for about 1. The veggies are best if a little charred but are still crunchy. Serve hot sprinkled with parmesan cheese, or cold drizzled with Balsamic Vinegar. Grilled Veggies PDF (4. KB)9 Turkey Tenderloins And Rosemary Potatoes. Estimated Prep Time: 5 min (not including marinating time). Estimated Cook Time: 2. Makes 4 servings. The turkey is best if you marinate it overnight. You can cut the potatoes into chunks or thin slices, or however you prefer; the smaller you cut the potatoes, the faster they will cook. Gallon- sized plastic freezer bag set in a large bowl. Dissolve the Bouillon Cube in 1/4 cup boiling water; set aside to cool. Slice the turkey crosswise into 1/2- inch medallions. Place the turkey in the plastic bag with bouillon, milk, garlic, and salt and pepper. Zip shut and refridgerate. Marinate for at least 8 hours, up to a full day. Drain the turkey and and discard the marinade. Pour 2 tbsp olive oil into a large skillet over medium- high heat; when hot, add the turkey. Cook until the turkey is no longer pink; you want to sear but not burn it. Meanwhile in another large skillet, heat 2 tbsp olive oil. Add the potatoes, rosemary, and garlic salt to taste. Saute on medium- high heat, stirring frequently until soft. Turkey Tenderloins And Rosemary Potatoes PDF (3. KB)1. 0 Mediterranean Sandwiches. Estimated Prep Time: 1. Estimated Cook Time: 1. Makes 2 servings. The chicken can be freshly grilled, or use roasted chicken you have in the fridge. Slice the foccacia to make 2 sandwiches. Brush with a little olive oil on the cut side and set aside. In a large skillet, drizzle a little olive oil. Heat over medium- high heat, then add the pepper, mushroom, olives, and onion. Cook, stirring frequently, until the onion is crisp and tender. Add the chicken and toss together. Remove from skillet and set aside. Place the bread in the skillet, oiled- side down, and grill for 2 to 3 min. Remove and spread the goat cheese on each slice. Top with the chicken and vegetable mixture. Mediterranean Sandwiches PDF (3. KB)1. 1 Sweet Mustard Chicken With Creole Vegetables. Estimated Prep Time: 1. Estimated Cook Time: 3. Makes 4 servings. The chicken is best if marinated for a few hours. When grilling the chicken, be careful that the coating does not burn before the chicken is cooked through. Gallon- sized plastic- freezer bag. Large skillet. Combine the mustard, sugar, ginger, and wine in the plastic bag. Squish until mixed thoroughly, add the chicken, and squish to coat well. Set aside for at least 3. When you're ready to cook, preheat the grill. Place the chicken on the grill and cook, turning once, until no longer pink inside. If the coating starts to burn, move the chicken to the side, away from the heat. While the chicken is grilling, heat the olive oil in a large skillet. Add the beans and the onion. Cook until the beans are almost soft, about 3. Add the tomatoes, and sprinkle with pepper and garlic to taste. Continue cooking until the tomatoes are dissolving. Sweet Mustard Chicken With Creole Vegetables PDF (4. KB)1. 2 Sweet Potato Salmon. Estimated Prep Time: 1. Estimated Cook Time: 2. Makes 2 servings. Medium saucepan. Handheld mixergrill or heavy medium skillet. Large skillet with a cover. Peel the yams and cut them into large chunks. Place the in a saucepan, cover with water, bring to a boil, and cook until soft, 1. Remove from the heat, drain, add sugar and cinnamon, and whip with a handheld mixer until fluffy. Set aside and keep warm. Whie the yams are cooking, heat the grill or a heavy skillet. Rinse the salmon and pat it dry with paper towels. Place it skin- side down on the grill and top each piece with half of the butter. Cook undisturbed until the salmon flakes easily, about 1. Just before the salmon is done, heat the oil in a large skillet over high heat. Add the spinach, cover, and cook, shaking the pan occasionally, about 2 min. Slide a spatula between the fish and the skin, and lift off the fish. Place the fish on the spinach. Dedicated to creating games driven by imagination. The award- winning Pathfinder Battles line of miniatures from Paizo returns with a new set of 5. Crown of Fangs! Play amazing games, win convention exclusive prizes, and support local game stores! Events begin May 6, 2. 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