10 Minute Meals

breakfast pizzaIngredients

  • Nonstick cooking spray
  • 4 slices turkey pepperoni (0.25 ounce total), quartered
  • 2 tablespoons diced green sweet pepper
  • 2 tablespoons presliced mushrooms
  • 2 egg whites
  • 1 tablespoon milk
  • 1 deli flat 7-grain thin roll, split
  • 2 teaspoons pizza sauce
  • 1 slice mozzarella cheese, cut diagonally into quarters
  • 4 slices Roma tomato (optional)


  1. Coat a small nonstick saucepan with cooking spray; heat over medium heat. Sprinkle pepperoni, sweet pepper, and mushrooms into saucepan; cook for 2 minutes.
  2. In a small bowl, whisk together egg whites and milk; pour over pepperoni mixture in saucepan. Cook until egg white mixture begins to set. Using a spatula, fold the partially cooked egg white mixture over; cook about 2 minutes more or until it is cooked through.
  3. Meanwhile, toast the deli flat halves. Place cut sides down. While still warm, spread each half with 1 teaspoon of the pizza sauce; place two of the cheese quarters on each half.
  4. Spoon half of the egg mixture over each of the prepared deli flat halves. If desired, top with tomato.

Nutrition Facts Per Serving:

Servings Per Recipe: 1
PER SERVING: 218 cal., 6 g total fat (3 g sat. fat), 23 mg chol., 563 mg sodium, 23 g carb. (6 g fiber, 5 g sugars), 21 g pro.

Recipe courtesy of: Diabeticliving.com

Fat Tuesday

red beans and riceRed Beans and Rice

  • 1 pound Red Beans
  • 1 pound smoked sausage; diced (preferably andouille)
  • 1 Smoked Ham Hock
  • Olive Oil
  • Kosher Salt
  • Freshly Ground Black Pepper
  • 3 ribs Celery; small diced
  • 1 Green Bell Pepper; small diced
  • 1 Clove Garlic; minced
  • 1 Yellow Onion; small diced
  • pinch Cayenne
  • 1/2 teaspoon Smoked Paprika
  • 1 Bay Leaf
  • 1 tablespoon picked Fresh Thyme Leaves
  • 10 cups Chicken Stock or Water
  • 2 cups White Rice; for serving
  • finely sliced Scallions; for garnish
  • your favorite Hot Sauce; for garnish


1 pound Red Beans….Place the Beans in a large stock pot and cover with Water by a few inches. Let them soak for 8 hours or overnight. Drain the beans and set aside

Olive Oil
1 pound smoked sausage; diced
3 ribs Celery; small diced
1 Green Bell Pepper; small diced
1 Clove Garlic; minced
1 Yellow Onion; small diced
Kosher Salt
pinch Cayenne
1/2 teaspoon Smoked Paprika
1 Bay Leaf
1 tablespoon picked Fresh Thyme Leaves
1 Smoked Ham Hock
10 cups Chicken Stock or Water…Place the same stock pot over medium-high heat and add a film of Olive Oil followed by the diced Sausage. Cook, stirring occasionally until the Sausage is browned then remove and set aside. To the same pot, add the Celery, Bell Pepper, Garlic and Onion with a large pinch of Salt. Cook, stirring occasionally until the vegetables start to become tender and aromatic then add the Cayenne, Smoked Paprika, Bay Leaf, Thyme and Ham Hock. Cook for a minute or two, then add the Chicken Stock or Water and Beans. Bring the mixture to a gentle boil then reduce to a simmer. Cook, stirring occasionally for 1.5 hours.

Cooked Sausage… After 1-1.5 hours, add the Sausage back in, stir and cook for another 1-2 hours, until the beans are tender and thickened. If the Beans start to get too thick, add more Water or Stock, 1/2 cup at a time to loosen them up. Add the Rice 20 minutes before serving.

Freshly Ground Black Pepper
Kosher Salt
2 cups White Rice; for serving…Once the Rice has cooked, and the Beans are tender, mash 1/4 of the Beans with the back of a wooden spoon, mixing afterwards. Remove the Ham Hock and Bay Leaf and give the Beans and Rice a taste, checking for seasoning. Add more Salt and Pepper if needed.

finely sliced Scallions; for garnish
your favorite Hot Sauce; for garnish…Serve with a few dashes your favorite Hot Sauce and a sprinkle of Scallions

Recipe courtesy of Michael Symon from the Chew

Non-Guilty Comfort Food

southwest-veggie-nachos-fore296Southwest Veggie Nachos


  • Vegetable oil cooking spray
  • 6 oz baked tortilla chips
  • 1 can (15 oz) low-sodium black beans, rinsed and drained
  • 1 green bell pepper, diced
  • 1/2 cup frozen corn, thawed
  • 1/4 teaspoon ground cumin
  • 1/4 cup sliced black olives
  • 3 tablespoons pickled jalapeño slices
  • 1 1/2 cups reduced-fat shredded Mexican blend cheese
  • 4 large plum tomatoes (about 12 oz), chopped
  • 1/2 cup chopped red onion
  • 1/4 cup cilantro, chopped
  • 1 teaspoon fresh lime juice
  • 1/2 avocado, diced


  1. Heat oven to 425°. Coat a baking sheet with cooking spray; spread chips evenly on sheet. In a bowl, combine beans, pepper, corn and cumin; spoon over chips. Top with olives, jalapeños and cheese; bake until cheese melts, 5 to 6 minutes. In same bowl, combine tomato, onion, cilantro and juice; gently mix in avocado. Serve nachos topped with salsa.

The skinny

315 calories per serving, 10 g fat (3 g saturated), 41 g carbs, 10 g fiber, 15 g protein

Recipe Courtesy of SELF…http://www.self.com/fooddiet/recipes/2013/02/southwest-veggie-nachos


Skinny Pizza

pizzaKatie Lee’s Skinny Pizza


  • 1 packet (1/4 oz) active dry yeast
  • 3 cups spelt flour, divided, plus more for dusting
  • 1 teaspoon sugar
  • 2 teaspoons kosher salt
  • 1 tablespoon plus 1 tsp olive oil, divided
  • 1/2 cup tomato sauce, divided
  • 1/2 cup chopped broccoli, divided
  • 1/2 cup sliced red bell pepper, divided
  • 1/2 cup sliced red onion, divided
  • 2 cups fresh grated mozzarella, divided


  1. Fill a bowl with hot water; let sit 2 minutes. Discard water. Combine yeast, 1 tbsp flour, sugar and 1/4 cup warm water; let stand until bubbly, 5 minutes. In another bowl, mix 2 1/2 cups flour and salt; make a well in center. Stir in yeast mixture, 1 tbsp oil and 3/4 cup hot water until dough is sticky and starts to come away from bowl sides. Coat hands with flour. On a lightly floured surface, knead dough until elastic, 8 minutes; form into a ball. In another bowl, add remaining 1 tsp oil; roll dough in oil to coat. Seal bowl with plastic wrap; set in a warm place until dough doubles in size, 1 to 1 1/2 hours.Place dough on a floured surface; cut in half. With a lightly floured rolling pin, roll each piece into a 10-inch circle. Pinch edges to form a crust. Heat oven to 500°. Place a pizza stone on bottom rack (or use an inverted baking sheet, not heated). Set each crust on a sheet of parchment paper. Top each with 1/4 cup tomato sauce, 1/4 cup of each veggie and 1 cup mozzarella. Cook pies one at a time on stone until cheese melts and crust is golden, 3 to 5 minutes. Cut each into 6 slices.

The skinny

347 calories per 2 slices, 13 g fat (5 g saturated), 43 g carbs, 7 g fiber, 16 g protein

Recipe Courtesy of Self…http://www.self.com/fooddiet/recipes/2013/07/skinny-pizza


Spring Rolls

spring rollsMake this “Cook Yourself Thin” recipe. Makes 6 rolls
Calories per serving, 2 spring rolls: 104
Calories per serving, lemongrass dipping sauce: 63
Calories per serving, cucumber salad: 39

For the lemongrass dipping sauce
1/2 cup rice vinegar
1/2 cup honey
1 stalk lemongrass, minced
2 garlic cloves, minced
1 tablespoon ginger, minced
1 teaspoon red chili flakes

For the cucumber salad
1 seedless cucumber
1 tablespoon mirin
1 tablespoon sesame oil
1 tablespoon rice vinegar

For the spring rolls
1 tablespoon sesame oil
1 tablespoon ginger, minced
1 tablespoon garlic, minced
1/2 pound medium shrimp (about 12–13)
1 tablespoon mirin
1 tablespoon soy sauce

For assembling
6 Vietnamese rice paper wraps, soaked in cold water for 45 seconds
2 ounces red bell pepper, julienne
1/2 large carrot, shredded (about 2 ounces)
2 cups bean sprouts
2 ounces sugar snap peas, julienne
2 ounces shiitake mushrooms, thinly sliced
6 teaspoons fresh mint, shredded, for garnish
2 tablespoons scallions, green parts only, sliced on the bias, for garnish

1. For the lemongrass dipping sauce: In a small stainless-steel saucepan over medium heat, combine the rice vinegar and honey. Bring to a boil and reduce to a simmer. Cook for about 10 to 15 minutes or until it reaches a syrupy consistency. Remove from the heat and add the minced garlic, ginger and chili flakes, and let steep until cooled, about another 30 minutes. Set aside and reserve.

2. For the cucumber salad: Wash and cut the cucumber in half, lengthwise. Slice into thin half-moons and transfer to a bowl.

3. In a separate, smaller bowl, whisk together the mirin, sesame oil and rice vinegar. Season to taste with salt. Drizzle the dressing over the sliced cucumber and toss. Refrigerate until ready to serve.

4. For the shrimp: Over medium to high heat, place the sesame oil, minced ginger, garlic and the shrimp. Cook until the shrimp are pink and not too firm. Add the mirin and let it reduce. Add the soy sauce and cook another minute. Let cool and set aside.

5. For the assembly: Soak the rice wrappers in cold water for 45 seconds or until pliable. Be careful not to rip the wrappers when removing from the water. Place on cutting board lined with a clean dish towel and spread evenly.

6. Place some red bell pepper strips, shredded carrots, bean sprouts, shiitake mushrooms, sugar snap peas, two shrimp and 1 teaspoon of shredded mint on each wrapper. Start wrapping at one end and roll over once, then bring in both ends and continue to roll, making sure the filling remains inside and fits snugly. Continue with remaining wrappers and filling.

7. Cut each spring roll on the bias, and serve with the cucumber salad and the lemongrass dipping sauce. Garnish with sliced scallions.


Chopped Salad with Cilantro Dressing

chopped salad with cilantro dressingIngredients

Large head of romaine
15 oz. can black beans, rinsed and drained
1 large orange bell pepper
1 pint cherry tomatoes
2 cups corn (I used frozen, thawed)
5 green onions
Creamy Cilantro-Lime Dressing* or other dressing of choice


Finely chop romaine, bell pepper, tomatoes, and green onions.
Place all ingredients in a large bowl and mix to combine.
Toss with desired dressing.

*Creamy Cilantro-Lime Dressing


1 cup loosely packed cilantro, stems removed and roughly chopped
1/2 cup plain Greek yogurt
2 Tbsp. fresh lime juice (about 1/2 lime)
1-2 garlic cloves
1/4 cup olive oil
1 1/2 tsp. white vinegar
1/8 tsp. salt


Puree all ingredients in a blender or food processor until smooth.
Taste and adjust seasonings if necessary.

Reference: Pampered Chef


Wendy’s Chili

chili~ Wendy’s Chili ~

2 pounds fresh ground turkey
1 quart tomato juice
1 (29-ounce) can tomato purée
1 (15-ounce) can red kidney beans, drained
1 (15-ounce) can pinto beans, drained
1 medium-large onion, chopped (about 1 1/2 cups)
1/2 cup diced celery
1/4 cup diced green bell pepper
1/4 cup chili powder (use less for milder chili)
1 teaspoon ground cumin (use more for real flavor)
1 1/2 teaspoons garlic powder
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried oregano
1/2 teaspoon sugar
1/8 teaspoon cayenne pepper


In a large skillet, brown the ground beef. Drain off the fat. Put the beef and the remaining ingredients in a 6-quart pot. Cover the pot and let the chili simmer for 1 to 1 1/2 hours, stirring every 15 minutes. You can also cook this in a slow cooker on low for 3 to 4 hours.