Tropical Smoothie Coconut

Tropical Smoothie Coconut

If you have frozen fruit at home, you can prepare this tropical smoothie in a jiffy! If instead you use fresh fruit, you get a better texture by freezing them into pieces an hour before passing them to the mixer. The coconut water is a good source of potassium, a mineral that helps stabilize blood pressure.

Servings: 4
Preparation time: 10 minutes
Freezing time: 1 hour (if using fresh fruit)
Difficulty: Easy

NUTRITIONAL INFORMATION

130 calories
0.3 g fat (including 0.1 grams of saturated fat)
55 mg of sodium
28 g carbohydrates
3 g of fiber
4 g protein
Low in fat
Low in saturated fat
Low Sodium
Source of fiber
Good source of potassium

INGRÉDIENTS

500 ml (2 tasses) morceaux d’ananas frais ou surgelé
250 ml (1 tasse) morceaux de mangue fraîche ou surgelée
250 ml (1 tasse) Eau de noix de coco PC
½ banane mûre
125 ml (½ tasse) Yogourt grec 0 % M.G. PC
10 ml (2 c. à thé) jus de lime frais

INSTRUCTIONS

Si vous utilisez des mangues et des ananas frais, déposez-les dans une assiette peu profonde et congelez-les pendant 1 heure.

Placer les fruits surgelés, l’eau de noix de coco, la banane, le yogourt et le jus de lime dans un mélangeur. Réduire en purée jusqu’à l’obtention d’un mélange bien lisse.

Verser dans quatre verres.

Homemade soup turkey and rice
BBQ pork loin slow cooker
low carbs recipes -Cakes sole
Beef tagine with apricots to the Moroccan
Grilled chicken and vegetables

                                                     **************

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Homemade soup turkey and rice

Homemade soup turkey and rice

Serve soup recipe hearty meal anytime with crackers crispy whole wheat and savor in the comforting effect. For a change, try also with chicken

Tip: To replace by raw turkey cooked turkey, skip to brown the turkey in step 1. Use all the butter for vegetables. Add 3 cups (750 ml) chopped cooked turkey milk in step 3 and cook until turkey is hot.

Preparation time: 15 minutes
Cooking time: 35 - 40 minutes
Servings: 4-6

NUTRITIONAL INFORMATION

Calories: 324
Protein: 24 g
Carbohydrates: 30 g
Fat: 11 g
Fiber: 1.6 g
Sodium: 759 mg

INGREDIENTS

2 c. tablespoons (30 mL) butter
1 lb (450 g) thighs or turkey breasts or thighs or chicken breasts, skinned, boned and cut into 3/4 inch (2 cm)
2 carrots, diced
1 onion, diced
1 stalk celery, diced
1 c. tsp (5 mL) dried thyme
1 c. tsp (5 ml) dried sage
2/3 cup (160 ml) white rice and parboiled long grain
3 cups (750 ml) turkey broth or chicken broth
2 c. tablespoons (30 ml) tomato puree
2 c. tablespoons (30 ml) all-purpose flour
3 cups (750 ml) milk
1/2 c. tsp (2 mL) salt
1/4 c. tsp (1 mL) pepper

INSTRUCTIONS

In a large pot , melt half the butter over medium high heat , brown the turkey twice, adding more butter as needed. Transfer to a bowl . Reduce heat to medium , add the remaining butter in the pot. Cook carrots , onion , celery , thyme and sage , stirring for about 5 minutes or until onion is softened. Add rice and stir .

Add broth and tomato paste , scraping up any bits stuck to pot. Cover and bring to a boil . Reduce heat to medium low heat to simmer gently for 15 minutes or until rice is almost tender . Stir in turkey and juices, and cook, uncovered, about 5 minutes or until rice is tender .

Increase heat to medium . Whisk flour into milk , whisking , gradually pour in the soup while whisking. Cook and stir 3 minutes or until soup thickens slightly and the turkey is no longer pink inside . Salt and pepper to taste and stir.

BBQ pork loin slow cooker
low carbs recipes -Cakes sole
Beef tagine with apricots to the Moroccan                                                         
Grilled chicken and vegetables
Corn salsa and black beans

                                                                 ******************


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BBQ pork loin slow cooker

BBQ pork loin slow cooker

Cook this along for dinner and enjoy the leftovers the next day at noon, or cook everything for lunches for the whole family. Dates help soften the sauce, but the vinegar keeps the spicy taste of barbecue sauce.

Preparation time: 20 min
Cooking time: 6 to 10 hours in slow cooker
Makes: 6 servings

NUTRITIONAL INFORMATION

Calories: 279
Protein: 27 g
Fat: 11g
Saturated fat: 3 g
Cholesterol: 69 mg
Carbohydrates: 20 g
Fiber: 4 g
Sugars: 14 g
Sodium: 206 mg
Potassium: 813 mg

INGREDIENTS

1 small onion, finely chopped
125 ml (1/2 cup) Medjool dates, pitted and chopped
Mashed 375 ml (1 1/2 cups) sifted tomatoes (passata)
45 ml (3 tbsp. Tbsp) cider vinegar
10 ml (2 tsp.) Worcestershire sauce
(1/2 tsp.) 2 ml hot pepper sauce
5 ml (1 tsp.) Each dried thyme leaves and chili powder
5 ml (1 tsp.) Canola oil
1 roast boneless pork loin of about 750 g or 1.5 lb
Broccoli Salad
1 bag (340 g) broccoli salad
(2 tbsp.) 25 ml light mayonnaise
(2 tbsp.) 25 oz plain Greek yogurt 0% fat
45 ml (3 tbsp. Tbsp) cider vinegar
(1/2 tsp.) 2 ml celery seed
Pinch of freshly ground black pepper

INSTRUCTIONS

In a blender, combine onion , dates, tomato puree , vinegar , Worcestershire sauce and hot pepper sauce . Blend until smooth . Pour into slow cooker.

Rub pork loin with thyme and chili powder . In a large nonstick skillet , heat oil over medium-high heat and brown the pork on all sides. Add to the slow cooker , turn to coat. Cover and simmer for 8 to 10 hours or on high for 4-6 hours.

Broccoli Salad : In a large bowl, whisk together the mayonnaise, yogurt , vinegar and celery seed . Add broccoli and stir to coat. Cover and refrigerate until ready to use .

Remove the pork loin and place on a cutting board. Cut into 1 cm ( 1/2 inch) thick and serve with broccoli salad and drizzle with sauce.

Sandwiches, pork loin : Place pork loin on whole grain bread , top with sauce and top with broccoli salad if desired.

Shredded pork sandwiches : crumble the pork loin with two forks and put the meat in the sauce. Toss to coat . Place on whole grain bread and top with broccoli salad if desired.

low carbs recipes -Cakes sole
Beef tagine with apricots to the Moroccan
Grilled chicken and vegetables
Corn salsa and black beans
Crab Cakes and Asian salad

                                                          ****************

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low carbs recipes -Cakes sole

Cakes sole

The mint sauce and hot pepper gives these fish cakes extra flavor. Serve with a green salad or steamed brown basmati rice.

Preparation time: 10 minutes
Cooking time: 15 minutes
Makes: five cakes

NUTRITIONAL INFORMATION

Calories: 146
Protein: 19 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 42 mg
Carbohydrates: 6 g
Fibre: 1 g
Sugars: 1 g
Sodium: 216 mg
Potassium: 320 mg

INGREDIENTS

1 bag of 400 g frozen sole fillets, thawed
1 medium carrot, grated
25 ml (2 tbsp. Tablespoons) chopped fresh mint
1 large clove garlic, minced
50 ml (1/4 cup) toasted pecans, finely chopped
50 ml (1/4 cup) dry seasoned breadcrumbs
1 egg white
(1/2 tsp.) 2 ml hot pepper sauce

INSTRUCTIONS

Fill a saucepan with three quarts of water, simmer and add the sole. Simmer for about five minutes or until the flesh flakes easily with a fork. Remove with a slotted spoon, place on a plate and set aside. Cool slightly.

Undo the fish flakes in a bowl and add the carrot, mint and garlic. Mix. Add pecans and breadcrumbs. Add egg white and hot pepper sauce and mix until everything is moist.

Using 125 ml (1/2 cup) mixture, form a cake and place on a baking pan covered with parchment paper. Repeat with remaining mixture and bake at 220 ° C (425 ° F) for about 10 minutes or until cakes are firm and lightly browned.

Beef tagine with apricots to the Moroccan
Grilled chicken and vegetables
Corn salsa and black beans
Crab Cakes and Asian salad
Roast pork with fennel crusted green beans

                                                                       ****************
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Beef tagine with apricots to the Moroccan

Beef tagine with apricots to the Moroccan

Tender and tasty, this hearty dish of beef slowly simmered with spices and fruit character. Serve with your favorite rice or couscous on the side.

Tip: Try this easy recipe tagine with lamb or veal to vary.

Preparation time: 15 min
Cooking time: 2 hours 15 minutes
Makes: 6 servings

NUTRITIONAL INFORMATION

Calories: 264
Protein: 31 g
Fat: 10 g
Saturated fat: 3 g
Cholesterol: 63 mg
Carbohydrates: 12 g
Fibre: 2 g
Sodium: 230 mg
Potassium: 963 mg

INGREDIENTS

5 ml (1 tsp.) Canola oil
1 kg (2 lb) lean beef stew
7 ml (1 ½ tsp.) Each ground cumin and coriander
2 onions, chopped
3 cloves garlic, minced
30 ml (2 tbsp. Tablespoon) fresh ginger, minced
1 chili loud, without seeds and chopped
Reduced sodium 375 ml (1 ½ cups) beef broth or water content
2 zucchini, chopped
12 dried apricots, halved

INSTRUCTIONS

In a shallow casserole or in a tagine pot, heat oil over medium-high heat and brown the beef. Reduce heat to medium and add the cumin and coriander and stir to coat.

Add onions, garlic, ginger and chilli and cook, stirring for about 5 minutes or until onions are tender. Pour the broth and bring to a boil, then cover and cook for 1 ½ hours. Add the apricots and cook for about 30 minutes or until the beef is very tender.

Uncover and add the zucchini and stir, cover and cook for about 15 minutes or until zucchini is tender.
                                                                 
Grilled chicken and vegetables  
Corn salsa and black beans
Crab Cakes and Asian salad                                                                
Roast pork with fennel crusted green beans
Chicken salad with green beans and fennel

                                                                         ******************

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Grilled chicken and vegetables

Grilled chicken and vegetables

Here's a perfect dish for a summer dinner: it is simple, healthy and delicious. In addition, it provides excellent leftovers. Serve with rice or chop it into small pieces for an alternative to chicken salads.

Preparation time: 15 min
Cooking time: 12 min
Makes: 4

NUTRITIONAL INFORMATION

Calories: 203
Protein: 27 g
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 67 mg
Carbohydrates: 11 g
Fibre: 2 g
Sugars: 7 g
Sodium: 127 mg
Potassium: 656 mg

INGREDIENTS

2 boneless chicken breasts, skinned, about 500 g (1 lb)
25 ml (2 tbsp. Tablespoons) chopped fresh parsley
15 ml (1 tbsp. Tablespoons) maple syrup
5 ml (1 tsp.) Canola oil
1 clove garlic, minced
5 ml (1 tsp.) Powder or mild curry paste
A pinch of cayenne pepper
Grilled vegetables:
2 zucchini, julienned
2 red peppers, quartered
10 ml (2 tsp.) Canola oil
10 ml (2 tsp.) Dijon mustard
A pinch of freshly ground black pepper

INSTRUCTIONS

In a bowl, mix together the parsley, maple syrup, oil, garlic and cayenne pepper. Add chicken and turn to coat, refrigerate for about 10 minutes or up to 24 hours.

In another bowl, combine zucchini and peppers in oil, mustard and pepper.

Place chicken and vegetables on greased grill over medium-high heat. Close lid and grill for about 5 minutes or until vegetables are slightly charred. Turn and grill for another 5 minutes or until vegetables are tender and chicken is no longer pink inside.

Place chicken on a cutting board and slice thin if desired. Serve with vegetables.

Corn salsa and black bean
Crab Cakes and Asian salad
Roast pork with fennel crusted green beans
Chicken salad with green beans and fennel
Chicken with kale and lemon in foil

                                                                   ******************

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Corn salsa and black beans

Corn salsa and black beans

To prepare this delicious salsa and beans, you can use fresh or canned tomatoes. Serve with chips and lentils PC Blue Menu or tortilla chips with flaxseed PC Blue Menu.

Servings: 10
Level of difficulty: Medium
Preparation time: 20 minutes
Cooking time and cooling: None

NUTRITIONAL INFORMATION

Per 50 ml (¼ cup): 60 calories
3 g of lipid
130 mg of sodium
7 g carbohydrate
2 g of fiber
2 g protein
Low Sodium
Source of fiber

INGREDIENTS

500 ml (2 cups) PC Blue Menu black beans, drained and rinsed
250 ml (1 cup) tomato, chopped
125 ml (½ cup) Whole Kernel Corn PC Blue Menu
125 ml (½ cup) chopped fresh coriander
75 ml (⅓ cup) green onions, diced
50 ml (¼ cup) jalapeno peppers, seeded and finely chopped
45 ml (3 tbsp.) Fresh lime juice
25 ml (2 tbsp.) Olive oil
1 ml (½ tsp.) Salt

INSTRUCTIONS

In a bowl, combine black beans, tomatoes, corn, cilantro, shallots, chilies, lime juice, olive oil and salt. Using a potato masher, mash the mixture of 8 to 10 times until the desired consistency. Transfer to a serving bowl.

Crab Cakes and Asian salad
Roast pork with fennel crusted green beans
Chicken salad with green beans and fennel
Chicken with kale and lemon in foil
Salad of grilled romaine hearts Chicken

                                                                    ******************

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Crab Cakes and Asian salad

Crab Cakes and Asian salad

This quick recipe for coleslaw with Asian flavors goes well with crab cakes. It is ideal for lunch or a light supper.


Tip: To cut the apple into thin strips, first make thin slices, stack them, then cut into very thin strips.

Servings: 4
Level of difficulty: Intermediate
Preparation time: 15 minutes
Cooking time: 25 minutes

NUTRITIONAL INFORMATION

Per serving: 180 calories
8 g fat (1 g of which saturated fat)
0.7 g omega-3 polyunsaturated fatty acids
400 mg of sodium
16 g carbohydrate
3 g of fiber
11 g protein
Source of omega
Low in saturated fat
Excellent source of vitamin A
Excellent source of vitamin C
Source of Iron

INGREDIENTS

1 package (280 g) Crab Cakes PC Blue Menu
750 ml (3 cups) red cabbage, shredded
125 ml (½ cup) carrot, grated (1 small)
½ Granny Smith apple, cut into julienne
16 grape tomatoes, halved
25 ml (2 tbsp.) Fresh cilantro, chopped
25 ml (2 tbsp.) Fresh lime juice
15 ml (1 tbsp.) Soy sauce
5 ml (1 tsp.) Sugar
5 ml (1 tsp.) Sesame oil

INSTRUCTIONS

Preheat oven to 400 ° F (200 ° C). Remove crab cakes from packaging and place on a lightly greased baking sheet. Bake on middle rack for 20 to 25 minutes, turning halfway through cooking.

In a bowl, combine the cabbage, carrots, potatoes, tomatoes, cilantro, lime juice, soy sauce, sugar and sesame oil. Let stand 2 to 3 minutes and stir again.

Divide salad among four plates and serve with warm crab cakes.

Roast pork with fennel crusted green beans
Chicken salad with green beans and fennel
Chicken with kale and lemon in foil
Salad of grilled romaine hearts Chicken
Gumbo with scallops and smoked sausage

                                                                      ***************

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Roast pork with fennel crusted green beans

Roast pork with fennel crusted green beans

Why not establish a new tradition at home and make Sunday the "evening roast"? Take a family meal is not only pleasant: it is also an excellent opportunity to strengthen ties with yours. The President's Choice kitchens offer a variety of recipes, including this one, which will allow you to prepare a roast pork loin juicy.


Tip: Brush your pork loin with a mixture of mustard and garlic to naturally raise the delicate flavor of the meat.

Servings: 5
Preparation time: 20 minutes
Cooking time: 1 hour
Difficulty: Intermediate

NUTRITIONAL INFORMATION

260 calories
10 g fat
500 mg of sodium
9 g of carbohydrate
4g fiber
33 g protein

INGREDIENTS

15 ml (1 tbsp.) Garlic, minced
15 ml (1 tbsp.) Dijon mustard
Roast 1 boneless pork loin, center cut PC simply good (about 675 g)
15 ml (1 tbsp.) Fennel seeds
4 ml (¾ tsp.) Fine sea salt
2 ml (½ tsp.) Cracked black pepper
15 ml (1 tbsp.) Chopped fresh thyme
500 g (1 lb) green beans, trimmed
7 ml (1 ½ tsp.) Olive oil

INSTRUCTIONS

Preheat oven to 425 ° F (220 ° C).

In a small bowl , combine garlic and mustard, then baste the roast pork with this mixture. Grind the fennel seeds with a mortar and pestle or a spice grinder until a coarse powder . Add thyme , pepper and 2 ml ( ½ tsp. ) Salt. Apply this mixture evenly over the pork roast .

Place roast on rack in shallow roasting pan . Bake in center of oven for 15 minutes. Reduce temperature to 325 ° F (160 ° C) and cook the roast for 45 minutes or until cooked . Remove roast from oven and let stand for 5 minutes before slicing .

While cooking meat, bring a medium saucepan of water to a boil over high heat. Add beans and cook for 3 to 5 minutes or until tender. Drain and add the remaining oil and salt (1 ml / ¼ tsp. ) . Serve with roast pork.

Chicken salad with green beans and fennel
Chicken with kale and lemon in foil
Salad of grilled romaine hearts Chicken
Gumbo with scallops and smoked sausage
Scallops spicy harissa with spring vegetables


                                                                           ***************

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Chicken salad with green beans and fennel

Chicken salad with green beans and fennel

With the heat from the hot green beans, fennel and red pepper salad that make up this meal will soften, making them more pleasant texture.

Servings: 6
Level of difficulty: Intermediate
Preparation time: 15 minutes
Cooking time: 10 minutes

NUTRITIONAL INFORMATION

Per serving: 220 calories
6 g fat (including 1.5 grams of saturated fat)
540 mg of sodium
18 g carbohydrate
7 g of fibers
23 g protein
Very high in fiber
Low in saturated fat
Excellent source of vitamin C
Good source of vitamin A
Good source of iron
Calcium Source

INGREDIENTS

750 g (1 ½ lb) green beans, trimmed
1 fennel bulb, trimmed, cored and thinly sliced ​​(about 1.5 L / 6 cups)
1 red pepper, thinly sliced
1 pkg. (500 g) boneless chicken breasts, skinless PC Blue Menu (variable weight)
(2 tbsp.) 25 ml extra virgin olive oil
4 ml (¾ tsp.) Freshly ground black pepper
2 ml (½ tsp.) Salt
3 green onions, thinly sliced
1 clove garlic, minced
150 ml (⅔ cup) Italian Dressing pungent PC Blue Menu

INSTRUCTIONS

In a large pot of boiling salted water, cook green beans for 2 minutes or until tender. Drain and transfer the beans in a large salad bowl. Add the fennel and red pepper.

Slice the chicken breasts in half horizontally. Coat 15 ml (1 tbsp.) Of olive oil and sprinkle with a pinch each of salt and pepper. In a nonstick skillet, cook chicken over medium-high heat for 4 minutes or until browned and cooked through, turning halfway through cooking. Transfer to a cutting board. Cut chicken into long strips and add to the salad bowl.

Add remaining olive oil, salt and pepper. Add green onions and garlic and stir well. Add dressing and toss to coat.

click here:

Chicken with kale and lemon in foil
Salad of grilled romaine hearts Chicken
Gumbo with scallops and smoked sausage
Scallops spicy harissa with spring vegetables
low carbs recipes :Croque-au-thon health

                                                         ******************

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Chicken with kale and lemon in foil

Chicken with kale and lemon in foil

Lemon releases the flavor of kale and cooking in parchment keeps the chicken tender and juicy. This dish is easy to prepare weeknight or when entertaining weekend.


Tip: kale has a firm and tough edge. Make sure the cut before chopping the tender leaves to prepare this recipe.

Preparation time: 20 minutes
Cooking time: 20 minutes
Makes: 4 servings

NUTRITIONAL INFORMATION

Calories: 216
Protein: 32 g
Fat: 6 g
Saturated fat: 2 g
Cholesterol: 80 mg
Carbohydrates: 9 g
Fibre: 2 g
Sugar: 2 g
Sodium: 192 mg
Potassium: 687 mg

INGREDIENTS

250 ml (1 cup) water
1 liter (4 cups) fresh kale leaves, chopped and without edge
10 ml (2 tsp.) Canola oil
Half red pepper, sliced
3 cloves garlic, minced
5 ml (1 tsp.) Lemon zest, grated
30 ml (2 tbsp. Tablespoon) lemon juice
45 ml (3 tbsp. Tablespoons) feta cheese finely ginned
30 ml (2 tbsp. Tablespoons) chopped fresh dill or 10 ml (2 tsp.) Dried dill
4 small boneless skinless chicken (about 500 g or 1 lb)

INSTRUCTIONS

In a large nonstick skillet , bring water and kale to boiling . Cover and cook for five minutes or until the kale is wilted and bright green. Drain well and return to pan . Add oil , pepper and garlic and cook over medium heat for about five minutes or until the peppers are tender but crisp. Add lemon zest and juice and set aside.

In a small bowl, mash together feta and dill and set aside.

The chef's knife , cut the chicken in half horizontally across almost the entire length . Open like a book and crush gently to flatten evenly. Stuff the center of each breast mixture of kale and place each stuffed breast in four large sheets of parchment or aluminum. Sprinkle each chicken breast feta mixture .
Fold the parchment and seal by folding the sides. Place on baking pan and roast in oven at 220 ° C (425 ° F ) for 20 minutes or until chicken is no longer pink . Let stand two minutes before serving.

Salad of grilled romaine hearts Chicken
Gumbo with scallops and smoked sausage
Scallops spicy harissa with spring vegetables
low carbs recipes :Croque-au-thon health
Roasted cauliflower and spicy


                                                                   *****************

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Salad of grilled romaine hearts Chicken

Salad of grilled romaine hearts Chicken

Even the grilled romaine lettuce is delicious in this version of the chicken Caesar salad prepared on the barbecue! If you find that the onions often fall through the grill during cooking every Pierce a toothpick timber before placing them on the grill.

Servings: 6
Level of difficulty: Intermediate
Preparation time: 15 minutes
Cooking time: 20 minutes

NUTRITIONAL INFORMATION

Per serving: 260 calories
12 g fat
360 mg of sodium
18 g carbohydrate
5 g of fibers
20 g protein
High in fiber
Excellent source of vitamin C
Good source of vitamin A
Source of Iron

INGREDIENTS

3 romaine hearts, cut in half lengthwise
3 red peppers long
1 sweet onion, cut into 1 cm (½ inch) thick
25 ml (2 tbsp.) Extra-virgin olive oil
4 ml (¾ tsp.) Freshly ground black pepper
2 Boneless skinless chicken PC Blue Menu, cut in half horizontally
1 ml (¼ tsp.) Salt
625 ml (2 ½ cups) cherry tomatoes, quartered (about 397 g package)
150 ml (⅔ cup) Caesar Dressing PC Blue Menu Light

INSTRUCTIONS

Preheat barbecue to medium-high heat . Lightly spray the grill with cooking spray .

Arrange romaine hearts , peppers and onion on a baking sheet with rim . Brush vegetables with 15 ml (1 tbsp. ) Of olive oil and sprinkle with 2 ml ( ½ tsp. ) Pepper. Book . On another baking sheet with rim, basting the chicken with the remaining olive oil , then sprinkle with remaining salt and pepper .

Place vegetables and chicken on the grill , making sure that the chicken does not come into contact with the vegetables. Cook romaine hearts about 30 seconds on each side or until slightly wilted , peppers and onion for about 5 minutes and the chicken breasts , turning from time to time, 6 to 8 minutes per side or until vegetables and chicken are cooked . Transfer the hearts of romaine and onion in a large serving platter .

On a cutting board, thinly slice the roasted peppers , remove the seeds , remove the stems and place in a serving dish . Thinly slice the chicken and place on plate. Garnish with tomatoes and drizzle with vinaigrette.

click here:

Gumbo with scallops and smoked sausage
Scallops spicy harissa with spring vegetables
low carbs recipes :Croque-au-thon health
Roasted cauliflower and spicy
Mushrooms stuffed with leeks

                                                                        ***************

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Gumbo with scallops and smoked sausage

Gumbo with scallops and smoked sausage

Okra is a spicy stew with smoked taste from New Orleans, which can be prepared with various combinations of meat and seafood Serve with rice and beans, if desired.

Servings: 6
Level of difficulty: Intermediate
Preparation time: 20 minutes
Cooking time: 40 minutes

NUTRITIONAL INFORMATION

Per serving: 200 calories
7 g fat (including 1.5 grams of saturated fat)
560 mg of sodium
16 g carbohydrate
3 g of fiber
18 g protein
Low in saturated fat
Excellent source of vitamin C
Good source of vitamin A
Source of fiber
Source of Iron

INGREDIENTS

25 ml (2 tbsp.) Olive oil
45 ml (3 tbsp.) Garlic, minced
375 ml (1 ½ cups) red pepper, diced
250 ml (1 cup) white onion, diced
250 ml (1 cup) celery, diced
2 ml (½ tsp.) Italian seasoning
1 ml (¼ tsp.) Cayenne pepper
1 can (796 mL) diced tomatoes with no added salt
2 ml (½ tsp.) Sea salt
2 PC Blue Menu Original Smokies, sliced ​​5 mm (¼ in.)
1 pkg. (400 g) Scallops PC Blue Menu Wild Argentinian, thawed, juice reserved

INSTRUCTIONS

In a saucepan, heat the olive oil over medium heat. Cook garlic, red pepper, onion, celery, Italian seasoning and cayenne pepper for 15 minutes or until vegetables are tender, stirring frequently.

Add the diced tomatoes, salt and sausages. Bring to boil. Cover and simmer 15 minutes, stirring occasionally.

Add scallops and reserved juice. Bring to a low boil and cook 2 to 3 minutes or until scallops are cooked.

click here:

Scallops spicy harissa with spring vegetables
low carbs recipes :Croque-au-thon health
Roasted cauliflower and spicy
Mushrooms stuffed with leeks
Blown egg white

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