Melrose Boot Camp

Archive for the ‘Recipes’ Category

Salad Dressing (Great on a salad with low fat feta cheese, chopped cucumbers,  green pepper, and grape tomatoes...throw on Hain brand oyster crackers for  a crouton crunch) 1 Tablespoon olive oil 1 Tablespoon red wine vinegar  1 Tablespoon lemon juice 1/2 teaspoon dried oregano 1 garlic clove, minced 1/2 tsp. honey Combine all ingredients adding salt and pepper to taste.   Let stand a few minutes while you prepare your salad.

WINTER CHILI

Ingredients:

4 teaspoons olive oil

1 medium size butternut squash, peeled and cubed (the pre-cut stuff is so much easier)

2 medium carrots, diced

1 medium onion, diced

3 tablespoons chili powder

1 – 28-oz can plum tomatoes

1 – 4-oz can chopped mild green chilis

1 Cup Vegetable broth

¼ teaspoon salt

2 – 15-ounce can black beans, drained and rinsed

¼ cup fresh cilantro

4 tablespoons nonfat sour cream (optional)

Instructions:

1. In 5 quart Dutch oven over medium heat, heat 2 teaspoons of olive oil. Add butternut squash and cook, stirring until golden; remove.

2. In same Dutch oven heat 2 more teaspoons olive oil; cook carrots and onion until browned. Stir in chili powder; cook 1 minute, stirring

3. Add tomatoes with their liquid, chilis with their liquid, vegetable broth and salt; over high heat, heat to boiling. Reduce heat to low; cover and simmer 30 minutes, stir occasionally with spoon to break up tomatoes.

 

Linda’s Pre Boot Camp Snacks

½ c. natural chunky peanut butter

2/3 cup crushed corn flakes

3 tbsp. honey

1/3 cup nonfat dry milk

Knead all ingredients together and form into 6 sticks.  Wrap individually in waxed paper.

“These can be kept in an airtight container as is, but I think they are much better straight from the freezer.  I make them in triple batches and store them in a Ziploc bag in the freezer and grab them when I need them.  Great quick breakfast with a piece of fruit, and I’ve found that I might even eat half on the way to boot camp with some water, and finish it on the way home.  They look completely unappealing when you make them, but they are delicious and my kids love them too.”

 

 

Boot Camp Corn Muffins
Mix together:

1 cup wheat flour

1 cup corn meal

1 tablespoon baking powder

1/3 or less c. sugar (depending on your tast buds, I put in 1/4 c)

Mix together:

1/3 c applesauce ( I use the individual serving size one)

2 large eggs

1 cup of skim milk
Add the above  to the flour mixture and mix until blended.
(you can also add some blueberries and I add about a tablespoon of flax meal)

Bake for 18-20 minutes at 350. Makes 12.

Enjoy!

Veggie Medley-A new favorite!

1 tomato, cut into thick slices

1 small zucchini, halved cut into strips

A bunch of asparagus, trimmed

4 oil packed artichokes, drained and halved, plus 1 tsp oil from jar

1/2 small onion

1 jarred roasted red pepper, drained and cut into strips

1/2 tsp Italian seasoning

Combine all ingredients in large bowl, season with salt and pepper. Cook on grill in foil wrap at medium heat for about 10 minutes. (or you could roast in oven)

Perfect over rice pasta or wheat berries. Also makes a good sandwich filling.

Ingredients:

1 – Spaghetti Squash – Cut in half, seeds removed

1lb – Boneless and Skinless Chicken Breasts- Cut in Strips

3 – Cloves of Garlic – minced

1 – Small Onion – minced

3 Tbls – I can’t believe it’s not butter spray (or stick melt)

2 tsps – olive oil

1 – Large Can of Crushed Tomatoes

2 tsps – Italian Seasoning

3 tsps – Kosher Salt

3 tsps – Fresh Cracked black pepper

Directions:

Preheat over to 425.

Combine I can’t believe it’s not butter, 1 minced clove of garlic, 1 tsp salt and 1 tsp pepper in a small bowl. Brush mixture onto the cut side of the Spaghetti Squash. Place squash cut side down on a baking sheet. Bake in the oven for 25-30 minutes or until the flesh is tender. Once the squash is finished cooking use a fork remove the flesh which will look like spaghetti.

While Squash is cooking, in a large sauté pan heat olive oil on medium high. Add Chicken and cook for about 3-4 minutes on each side.  Once the Chicken has cooked, remove from the pan to a plate.  Add the onions to the pan and cook until translucent, add garlic and cook for a minute then add the tomatoes, Italian seasoning, salt and pepper. Cook on Medium high for 3-5 minutes. Add chicken back to the pan and turn the heat down to medium low and let simmer until squash is ready. Season to taste and add  a ¼ cup of  red wine if needed for more flavor.

To serve:

Place squash on a plate, add a couple of pieces of chicken and some sauce and sprinkle with a little Parmesan cheese and enjoy.

Recipe courtesy of MBC teammate Alissa

1 cup of light, soy chocolate milk
1/4 cup light, vanilla soy milk
1 cup frozen, chopped spinach
1/4 frozen blueberries
1 small banana
handful of frozen strawberries

Add chocolate soy milk and spinach first and blend. Add blueberries and banana and as it gets too thick, add 1/4 vanilla soy milk. Finish off with handful of frozen strawberries. Makes exactly a pint glass of yumminess!!

This is a great dip or sandwich spread!

Ingredients:

1/4 cup tahini (sesame seed paste)

1/3 cup fresh lemon juice

1/3-1/2 cup warm water

1 clove garlic, chopped

2 cups chick peas, drained and rinsed

1/2 teaspoon salt

Freshly ground black pepper, to taste

Olive oil (garnish)

Chopped fresh parsley (garnish)

Whole wheat pitas cut into wedges

Directions:

Put tahini, lemon juice, water, and garlic into a blender/food processor, cover and process until smooth.  With the machine running, gradually add chick peas, salt and pepper, processing until the mixture is the consistency of a very thick paste.  If necessary, stop the machine and scrape down the sides.  The mixture will thicken when in the fridge so if it seems too thick add up to 1/2 cup more water and process again.  Taste and adjust seasonings. Put the hummus into a covered bowl and refrigerate.  Before serving, drizzle with olive oil and garnish with chopped parsley. Surround with pita wedges.

White Bean Soup ~ A boot camper just made this and loved it!!

care of The Boston Globe 1/12/2010

1 pound dried white beans, such as Great Northern, navy, or cannellini

1/4 cup olive oil

2 large red onions, coarsely chopped

4 ribs celery, coarsely chopped

3-4 carrots, coarsely chopped

6 cups water

Salt and pepper, to taste

Extra olive oil (for sprinkling)

1. In a large bowl, combine the beans with water to cover them by several inches. Set aside at room temperature to soak overnight.

2. Drain the beans and rinse with cold water.

3. In soup pot over medium heat, heat the olive oil. Add the onions, celery, and carrots. Cook, stirring often, for 10 minutes or until vegetables soften.

4. Add the beans to the pot and stir well. Pour in the water, turn up the heat, and bring the mixture to a boil. Skim any foam that rises to the surface. Lower the heat, cover the pan, and simmer gently, stirring occasionally, for 1 to 2 hours or until the beans are very soft. Add plenty of salt and pepper near the end of cooking.

5. Ladle the soup into bowls and sprinkle with olive oil.   Enjoy!

Homemade baked chicken nuggets:

1 cup flour, seasoned with salt and pepper

1 large egg, combined with 1 tablespoon water and beaten lightly

3 1/2 cups cornflakes, crushed (or 24 Triscuits ground in a food processor)

1 pound boneless skinless chicken breasts, cut into nugget-sized pieces

vegetable oil spray

Cooking Directions:

Preheat oven to 400 degrees F. Place the flour mixture in a shallow bowl, the egg mixture in a second shallow bowl, and the cornflake or Triscuits crumbs in a third bowl. Dip the chicken first in the flour mixture, then in the egg mixture and finally in the crumb mixture.

Put the coated chicken on a baking sheet coated with vegetable oil spray. Bake on the middle shelf of the oven for 15 minutes. Let cool completely.  These can be chilled and packed in lunches for school.