Regain My Life Recipes

Recipes by Stephen K. - Chef.

Recipe #1 Roasted Vegetables:

I am going to list several vegetables and their cooking times. The preparation is the same for all vegetables. The cooking temperature will also be the same for all vegetables.

You will need:

  • cookie sheet or flat roasting pan.
  • Aluminum foil
  • Americas choice Butter Flavor cooking Spray
    (You can Find this in any supermarket this product is 0 trans fats , 0 Carbs, 0 Sugars and Sodium Free)
  • Kosher salt and Garlic Powder

    • Preparation:

    Pre Heat oven to 400 degrees. Cover cookie sheet or roasting pan with aluminum foil.
    (makes for easier clean up.) Clean , peel, remove core and cut vegetables to be roasted. Spray bottom of cookie sheet or roasting pan. Lay out raw vegetables on cookie sheet or roasting pan. Liberally spray vegetables with cooking spray, sprinkle with kosher salt and garlic powder. Roast in oven when half way done take vegetables out of oven and give vegetables 1 more spray with cooking spray. Return to oven and finish cooking.

    If you like your vegetables a little on the crunchy side cook a few minutes less and if you like them softer cook a few more minutes. Don’t cut vegetables to small chunkier pieces work better when roasting.

  • Vegetable list: Cooking times are approximate
  • Cauliflower 30 to 40 minutes
  • Asparagus 10 to 15 minutes
  • Carrots 20 to 25 minutes
  • Parsnips 20 to 25 minutes
  • Brussel Sprouts 25 to 30 Minutes
  • Broccoli 20 to 25 minutes
  • Onions 15 to 20 minutes
  • Squash ( Green Zucchini and Yellow Squash ) 15 to 20 Minutes
  • Mushrooms 15 to 20 minutes

Recipe # 2 Egg White Omelets

You can make these by the bunch and freeze. So when you are cooking make a few so you can have a meal at the push of a button. They microwave great. Fill with all those left over Roasted vegetables , or sliced tomatoes with sliced turkey breast.

You will need:

  • America’s choice butter flavor cooking spray.
  • Non Stick omelet pan.
  • A little patients to learn the technique.

    • Preparation:

  • Each omelet will have 3 egg whites. To separate yolks from whites, take three eggs and over a bowl or measuring cup open the palm of your hand. Crack the egg and pour into your open hand let egg whites slip through your fingers into the bowl or measuring cup. Discard the yolks. Beat the egg whites with a fork to incorporate some air that will give a little fluffier omelet.

  • Spray omelet pan heat pan on stove on high. When pan is hot add egg whites. With a rubber spatula get the omelet moving in the pan when omelet is set turn omelet over or if you can flip the omelet. Cook for 30 more seconds on the flip side omelet is done. Fill with whatever you like.

  • If you want to freeze some you will need a Tupperware that can fit 6 to 8 omelets. Place some plastic wrap in bottom of Tupperware. Place cooked omelet on top of plastic wrap continue to place plastic wrap between omelets. Cover and Freeze. In Microwave reheat for 1 minute.

Recipe # 3 Hummus (Made from Dry Chic Peas)

Ingredients::

  • Bag Dried Chic Peas (Garbanzo Beans)
  • Kosher Salt to Taste
  • 4 Fresh Garlic Cloves Peeled (You can buy already peeled in any supermarket)
  • Juice from 2 fresh lemons
  • 2 Tablespoons ground cumin
  • ½ cup Tahini Paste (Ground sesame seeds) you can find at Fairway in Plainview
  • Fresh Cilantro (optional)
  • Fresh Parsley (optional)
  • Fresh Mint (optional)

    • Preparation:

  • Soak dry Chic Peas in cold water overnight.
  • Drain Chic Peas and rinse in cold water. In a large pot cover Chic Peas again with cold water. Season with Kosher Salt. Bring Chic Peas to a boil. Cook Until fork tender 15 to 20 minutes.
  • When Peas are done drain off water but save some of the cooking water we need to use later.
  • Cool Chic peas in cold water.
  • Place ½ of the Chic Peas in a food processor. Add Garlic Cloves, Lemon Juice, Tahini Paste, Ground cumin, Salt to taste. ( Easier to make in two batches) Measure the same amount of Ingredients: for the second batch
  • Pulse your food Processor until Ingredients: become mixed. Then slowly add your reserved cooking liquid until hummus is at your desired consistency. Less water for thicker hummus more water for looser hummus
  • If you feel like you can chop the fresh herbs together. Nice ways of serving is place a small amount of hummus in a bowl make an indent in the hummus and pour some good extra virgin olive oil in indent. Sprinkle with herbs. Serve with Fresh Vegetables .

Recipe # 4 Vegetable Soup

  • Ingredients:
  • 2 Quarts Lo sodium Chicken or Vegetable Broth
  • 2 15oz Cans of Tomato Sauce (Hunts or Americas Choice Brand)
  • 2 Medium onions
  • 1 Small bag carrots
  • 1 Package celery
  • 1 small head green cabbage
  • 1 15oz can Chic Peas or White beans
  • Salt and pepper to taste

    • Preparation:

  • Peel and clean all vegetables. Chop all vegetables (about the size of your thumb nail and as thick as your thumb).
  • Empty one Quart of Broth in Large pot. Add carrots, celery and onion. Bring to a boil then lower heat to a simmer until vegetables are tender.
  • Add 2 cans of tomato sauce. Stir and bring soup back to a simmer.
  • Add chopped cabbage and second quart of broth.  Bring back to a simmer until cabbage is tender.
  • Add beans and adjust seasoning with salt and pepper.

This soup is very versatile. You can add Turkey meat balls, leftover grilled chicken and even leftover baked fish or shellfish if you like.  When we are able a little pasta or rice with a sprinkle of Parmesan cheese is also good. A complete meal in a bowl.

This is Rafael-This is not allowed right now, first lets reach our goals and then you can add anything you like as long as it's still healthy for you to do so.

Recipe # 5 Eggplant and Zucchini Caponata

Ingredients::

  • 2 Medium Eggplants
  • 2 Medium Spanish Onions
  • 4 Zucchini Green Medium Size
  • 1 Red Pepper
  • 1 Green Pepper
  • 1 Can Whole Tomatoes Large in Puree
  • 1 15oz can Tomato Sauce
  • 4 or 5 Cloves Fresh Garlic
  • 1 Handful Fresh Basil Leaves Chopped
  • Salt and Pepper to Taste
  • Good olive oil ¼ cup

    • Preparation:

  • Wash and Prepare Vegetables. Do not peel Eggplant or Zucchini. Cut all vegetables into a Large Cube at least a ½ inch cube.
  • Heat olive oil in Large Pot. Add Garlic and onions sauté for 3 to 4 minute. Do not burn garlic.
  • Add peppers, eggplant and zucchini stir in with garlic and onions. Add Basil and cover pot and reduce heat. Cook for 5 minutes covered. Un cover and season with salt and pepper. Cover and cook 5 more minutes.
  • Add whole tomatoes (you can break up the tomatoes with your hands) and add Tomato Sauce. Reduce heat and simmer till vegetables are tender. Adjust Seasoning ( Salt and Pepper to Taste)

Serving Ideas:
Add shrimp or chicken and serve some beans for a one dish meal.

Recipe # 6 Oven Roasted Cod Fish Fillet

Ingredients::

  • 1 6 oz Cod fish Filet
  • 1 Slice whole wheat Bread
  • 1 teaspoon Lemon Pepper Seasoning
  • ½ Fresh Lemon
  • Kosher Salt
  • Americas Choice Butter Flavor Cooking Spray

    • Preparation:

  • Take whole wheat bread and pulse in food processor until bread looks like large breadcrumbs.
  • Sprinkle fish with kosher salt and Lemon Pepper.
  • Cover top of fish with fresh bread crumbs. The bread crumbs keep the moisture in the fish.
  • Cover a baking dish or pan with foil. Spray bottom of pan with cooking spray. Place fish in baking dish or pan. Spay top of fish with cooking spray.
  • Place in 400 degree oven for 12 to 15 minutes.

    • Serving Suggestions:
    Serve with your favorite vegetable or on top of a nice salad. Don’t forget the fresh lemon. You can also take the Eggplant and Zucchini Caponata put in food processor and pulse it down to make a nice sauce to top the baked Fish You can also substitute any fish for the cod.

    Recipe #7 Yellow Split Pea Soup

    Ingredients::

  • 2 16oz bags yellow split Peas
  • Americas choice cooking spray butter flavor
  • 4 Quarts chicken or vegetable broth (you can use bullion cubes it’s a little cheaper)
  • 2 Medium Onions
  • 1 Large Sweet Potato
  • Salt and Pepper to taste

    • Preparation:

  • 1. Finely Chop Onions and Sweet Potato or put through a food processor.
  • Spray bottom of large pot with cooking spray and put on high heat. Add onions and Sweet Potatoes and begin to sauté. Do not brown onions 3 to 4 minutes.
  • Add Split peas to onions and sweet potato. Mix well cook 2 more minutes.
  • Cover peas about 2 inches above peas with broth. Bring to a boil then reduce to a simmer. Stir peas frequently with a wire whip. By stirring frequently you will breakdown the peas as they cook for a smoother and creamier soup.
  • You will have to add some additional stock as the peas will absorb the stock as they cook. This process takes about an hour. Keep in mind less stock for thicker soup and more stock for a thinner soup.
  • Season with salt and pepper after all peas have broken down and your soup is smooth and creamy.

    • Recipe # 8 Oven Roasted Spaghetti Squash

    Ingredients:

  • 1 Medium to Large Spaghetti Squash.
  • Americas Choice Cooking Spray
  • Salt and Pepper.

    • Preparation:

    Cover a Baking Sheet or Tray with Tin Foil. Spray pan with cooking spray. Preheat oven to 425 degrees.

    Cut spaghetti squash in half the long way from top to bottom. You will have to remove the seeds just like a cantaloupe or honeydew melon.

    Spray the inside with cooking spray and season with salt and pepper. Place squash on tray or baking sheet cut side down.

    Roast in oven for 30 to 40 minutes. If you like your squash with a little bite go 30 minutes if you like it a little softer go the 40 minutes.

    Remove from oven and let cool for 15 to 20 minutes. Now its time to remove the squash from the skin. Take a fork and begin to scrape the squash from the skin. As you do this you will see the squash start to look like spaghetti. Continue scraping until all squash has been removed from the skin.

    You can serve this a number of ways, with turkey meatballs and sauce, shrimp and marinara sauce or just with a touch of smart balance as a side dish ( next week I will do turkey meatballs and shrimp marinara.)

    Recipe #9 Teriyaki Glazed Bok Choy

    Ingredients:

  • 1 Head Bok Choy ( Not the baby bok choy)
  • 2 Garlic Cloves Chopped
  • 1 Tablespoon Olive Oil
  • ½ cup Chicken Broth
  • 1 or 2 Table Spoons Kikoman Teriyaki Glaze
  • Salt & Pepper to Taste

    • Preparation:

  • 1. Clean and Bok Choy. Separate Green leafy part from the white stalks. Cut white part into strips about the size of your pinky. For the green part try to cut into the same size strips as the white.
  • Get your sauté pan add olive oil and get pan very hot. Add white part of bok choy begin to sauté on high heat. Move the Bok Choy frequently. After about 4 to 5 minutes add the garlic and sauté 2 more minutes. Add the green part and toss with the white part.
  • Add Chicken Broth this will create steam to cook Bok Choy through. Cook for 2 more minutes. Add the Teriyaki glaze and toss well with Bok Choy. Season with salt and pepper. ( Be careful the Teriyaki glaze has some sodium so easy on the salt.)
  • Serving Suggestions: This vegetable serves as a great base for sliced grilled chicken or grilled salmon.

    • Recipe #10 Turkey Chili with two kinds of beans.

    Ingredients:

  • 2 lbs ground Turkey
  • 1 large onion diced small
  • 1 nice size Poblano pepper diced small ( will give chili a little heat but not to much).
  • 1 nice size Red Bell Pepper diced small.
  • 4 cloves garlic chopped fine.
  • ¾ of a cup chili powder ( Not the Dark Kind)
  • ½ of a cup of Cumin
  • 1 can 15 oz tomato sauce Plus 1 and a half cans of water.
  • 1 cup of diced fresh tomatoes.
  • 1 15 oz can of kidney beans
  • 1 15 oz can of chic peas or black beans which ever your prefer.
  • ½ cup of fresh cilantro chopped.
  • 2 table spoons olive oil
  • Salt and Pepper to taste.
  • Tabasco sauce to taste ( OPTIONAL)

    • Preparation:

  • In a large heavy bottom pot heat olive oil. When oil is good and hot add chopped onions cook 2 minutes. Add ground turkey and begin to get some color on the meat.
  • Add both kinds of peppers and continue to brown turkey meat. after 3 to 4 minutes add the chopped garlic continue to brown meat.
  • When turkey meat has some nice color add in the Chili powder and Cumin stir in the spices well. Cook for two minutes then add tomato sauce and water bring pot to a simmer and cover. Cook for 20 minutes.
  • Add chopped tomatoes and both kinds of beans. ( Make sure you drain and rinse beans)
  • Cook an additional 25 to 30 minutes on low simmer.
  • 5. Season to taste with salt and pepper. If you like a hot chili you can add a few dashes of Tabasco sauce. Go slow you can always add more but if you put to much you can’t take it out.
  • When chili is done add in the chopped cilantro this really brings all the flavors together.

    • Recipe #11 Grilled Salmon with Citrus Tomato Salsa

  • Grilled Salmon with Citrus Tomato Salsa

    • Ingredients:

    • 1 Medium tomato chopped
    • 1 Large navel orange cleaned sectioned and chopped.
    • 1/3 Cup Green Scallions chopped
    • 1/3 Cup chopped fresh cilantro
    • 1 tsp fresh chopped jalapeno pepper
    • Juice from 1 Fresh Lime
    • 1 4 to 6 oz salmon filet ( without skin)
    • Salt and pepper to taste
    • 2 Tbsp of Smart Balance Light Butter spread

      • Preparation:

    • Combine Tomatoes, Oranges, Green Onions, ½ of the Cilantro and Jalapeno Pepper. Add Lime juice and season to taste with salt and pepper if desired. Let salsa rest for 20 minutes.
    • Combine 2 Tbsp of Smart balance and remainder of the cilantro. Heat grill or broiler.
    • Brush salmon with cilantro spread and grill or broil until opaque, turning once. Season if desired with salt and pepper.
    • Serving suggestions: Serve this over your favorite greens. Spinach, Arrugula or Spring Mix.
    • Regain My Life Recipe #12
    • Note: This recipe can be eaten as a side dish or add your favorite protein for a main meal ( Grilled salmon, Grilled shrimp or Grilled chicken).
    • Spring Greens with Oranges
    • Ingredients::

      • Salad

    • 1 small bag of cleaned arrugula.
    • 1 small bag of baby spinach (Keep in mind any salad greens will work)
    • 2 medium oranges cleaned and peeled cut into slices
    • ¼ cup toasted almonds chopped not to fine
    • ½ cup thinly sliced Fresh Fennel. ( You can find in any supermarket )

      • Dressing:

    • 2 teaspoons honey
    • ¼ cup to ½ cup olive oil
    • 1 Tablespoon rice wine vinegar
    • Combine all Ingredients: with a whisk

    Preparation:

    Combine all salad Ingredients: and top with sliced oranges and chopped almonds. Drizzle the dressing on the top of greens.

    Recipe #12 Spring Greens with Oranges

    Note: This recipe can be eaten as a side dish or add your favorite protein for a main meal ( Grilled salmon, Grilled shrimp or Grilled chicken).

    Ingredients:

      Salad

    • 1 small bag of cleaned arrugula.
    • 1 small bag of baby spinach (Keep in mind any salad greens will work)
    • 2 medium oranges cleaned and peeled cut into slices
    • ¼ cup toasted almonds chopped not to fine
    • ½ cup thinly sliced Fresh Fennel. ( You can find in any supermarket )

      • Dressing:

    • 2 teaspoons honey
    • ¼ cup to ½ cup olive oil
    • 1 Tablespoon rice wine vinegar
    • Combine all Ingredients: with a whisk

    Preparation:

    Combine all salad Ingredients: and top with sliced oranges and chopped almonds. Drizzle the dressing on the top of greens.

    Recipe #13 Fruit Smothies

    (Use Your Favorite Fruit to make these. Fruits can be frozen.)

    Ingredients:

    • Ingredients::
    • 1 cup of Fruit( Your choice)
    • 1 cup of Skim Milk
    • 1 cup of ice cubes
    • 1 tsp Vanilla Extract
    • Your Favorite artificial sweetener to taste

    Preparation:

    Combine all Ingredients: in Blender. Blend until smooth

    Recipe #14 Simple Gaspacho Chilled

    Ingredients:

    • 6 Fresh Plum Tomatoes Cut into quarters
    • 2 large cucumbers peeled and seeded
    • 2 Red Peppers seeds removed
    • 4 ribs of celery
    • 4 garlic cloves peeled
    • 3 Scallion Trim long green part reserve for garnish ( white part goes in Gazpacho)
    • Juice From 2 Fresh Limes
    • 1/2 cup fresh cilantro chopped
    • 2 cups Tomato or V8 Juice
    • Salt and pepper to taste

    Preparation:

    Put all vegetables into food processor or large blender. Blend vegetables adding tomato juice or V8 juice to thin soup as desired. Stir in fresh cilantro and lime juice. Garnish soup with chopped green onions.

    Recipe #15 Filet of Flounder Greek Style ( Done on your BBQ Grill)

    Ingredients:

    • 2 pounds of Flounder Filets
    • 1 Lemon Fresh
    • 1 large Red Onion
    • 1 Large Beef Steak Tomato
    • ½ cup Chopped Fresh Oregano (You can use dry but the fresh is much better)
    • Kosher Salt and Pepper
    • 1 cup White Wine ( Chardonnay preferably)
    • 2 Tablespoons smart balance butter Zero Trans cooking Spray (Butter Flavor)

      • Preparation:

    • Tear 4 squares of Aluminum Foil about the size of a note book sheet. Spray each sheet with cooking spray.
    • Pre heat BBQ to high
    • Split flounder into four equal portions and place on foil sheets. Season with Salt and Pepper
    • Thinly slice Red Onion, Tomato and Lemon and place a few slices of each in that order on top of Fish. Sprinkle with oregano more is better.
    • Sprinkle fish with white wine and a small amount of the smart balance butter spread.
    • Close tin Foil Around fish and place on grill for 8 to ten minutes. Be careful when you open foil it will release some steam.

    Serving Suggestions: Serve on top some fresh sautéed spinach with olive oil and Garlic.

    Recipe #16 Fresh Broccoli Rabe with Olive oil, Fresh Garlic and Crushed Red Pepper

    Ingredients:

    • 2 Bunches fresh Broccoli Rabe
    • 4 Cloves of garlic finely chopped
    • 2 ounces extra virgin olive oil
    • ½ to 1 Teaspoon crushed red pepper
    • 1 cup Low sodium Chicken Broth
    • Kosher Salt

      • Preparation:

    • Bring large pot of water to a boil. Season water with some Kosher Salt
    • Clean broccoli rabe. Remove bottom 2 inches of stems ( They are woody and tough). You can also discard some of the larger leaves.
    • (Broccoli Rabe tends to have a bitter taste by removing some of the leaves it sweetens the Broccoli Rabe a bit.)
    • When water is boiling drop Broccoli Rabe in pot and cook 2 minutes. Remove and cool immediately in ice water.
    • Heat olive oil in sauté pan. Add garlic and crushed red pepper sauté until you can just smell garlic. Add broccoli rabe to sauté pan. Add Chicken Broth and season with more kosher salt. Be careful not to stir broccoli rabe as you will mush it. A gentle toss is all you need. Enough to coat with garlic and oil.

    Serving Suggestions:
    Let cool serve at room temp. You can eat it as a side dish or serve topped with grilled salmon, chicken or shrimp

    Recipe # 17 Simple Marinara Sauce

    Ingredients:

    • ¼ cup olive oil
    • 5 or 6 cloves fresh garlic chopped ( Not to fine marinara is supposed to have some garlic chunks.)
    • ¾ cup fresh basil do not chop ( We are going to put the whole leaves in. If you don’t like eating the basil and are just looking for the flavor, If left whole you can remove easily)
    • 1 can whole tomatoes in Puree
    • 2 15oz cans tomato sauce ( Not Ragu or Prego) Plain Hunts tomato sauce.
    • Salt and Pepper to Taste
    • Water or red wine to thin sauce which ever you prefer.

      • Preparation:

    • Heat olive oil in heavy bottom sauce pot. Add garlic and cook for 2 to 3 minutes stirring frequently do not brown garlic. Open whole tomatoes and add to garlic Break up whole tomatoes with your hand. Bring to boil reduce to a simmer.
    • Add 2 cans of Tomato sauce. Add your water or wine to get the sauce to your desired consistency. Season with salt and pepper and bring to a boil. Reduce heat to low and simmer covered for 30 Minutes.
    • Add Fresh basil simmer 5 more minutes. Take sauce of heat and let stand 1 hour. After 1 hour you can remove basil if you like.( By now the flavor of the fresh basil has gotten in to the sauce.)

    This sauce is very versatile and can be used as a base for many recipes.

    Recipe #18 Grilled Eggplant Parmigiana

    Ingredients:

    • 4 or 5 Medium size eggplant ( Larger eggplants tend to have a lot of seeds)
    • ½ cup olive oil
    • ¼ cup Balsamic Vinegar
    • 3 cloves garlic minced ( Chopped very fine)
    • ¼ cup Fresh Oregano
    • 1# Fat Free Mozzarella Cheese
    • ½ cup Grated Locatelli Romano Cheese

      • Marinara sauce (Full recipe see #17)

      Preparation:

    • Pre heat out door grill on high. Cut ends of eggplant and stand eggplant up long ways. (You can remove skin if you prefer I like to keep it on good flavor and keeps eggplant together.) Slice eggplants long ways about ¼ inch thick.
    • Combine oil, vinegar, garlic and fresh oregano in small bowl mix well.
    • Place eggplant on grill. Quickly brush some of the oil and vinegar mixture on eggplant. Turn eggplant immediately and brush other side. Cook eggplants until tender. Do not overcook because we are going into oven to finish.
    • When eggplant is finished grilling let cool so you can handle it.
    • Start making the Parmigiana by spraying the bottom of a nonstick 9x9x3 baking dish with cooking spray. Then place a small amount of marinara and a sprinkle of grated cheese. Then place a layer of grilled eggplant, marinara sauce, Grated cheese and some Fat free mozzarella cheese. Repeat steps until you have completed 4 to 5 layers. You can top the last layer of cheese if you like or just put marinara and grated cheese. If you want to cut calories even more just put Fat free Mozzarella every other layer.
    • Pre heat oven to 350. Place Parmigiana in oven for 20 to 25 minutes to heat through. Let stand for 10 minutes slice and serve. Serve with your favorite mixed greens.

    Recipe # 19 Crimini Mushroom and Shrimp Marinara

    Ingredients:

    • ¼ cup of olive oil
    • 2 small shallots chopped fine
    • ½ cup white wine
    • 1 # crimini mushrooms (Baby Portobello Mushrooms) cut in quarters. (When you clean mushrooms never submerge in water. Take damp paper towels and wipe mushrooms clean.)
    • 1 # of shrimp peeled and cleaned. (You can use almost any size shrimp for this dish. However a larger size shrimp is better 21 - 25 count is ideal ( 21 - 25 is how many shrimp there are per Pound. 21-25’s are considered a large shrimp.
    • 2 cups Prepared Marinara Sauce (Recipe #17)
    • 1 cup fresh basil cut into small strips ( chiffonade cut )
    • Salt and Pepper to Taste
    • ½ cup Grated Locatelli Romano Cheese for Garnish

      • Preparation:

    • Heat oil in a Heavy bottom sauce pot. Add Mushrooms and sauté on high until mushrooms have some golden color 3 to 4 minutes. Add shallots and sauté on high 2 to 3 minutes more. Deglaze pan with white wine.
    • Add prepared marinara sauce and bring sauce to a boil. Reduce simmer for 10 min on low heat. Add shrimp and bring sauce back to boil. Reduce heat simmer 2 or 3 shrimp cook very quickly. Season with salt and pepper.

    This can be made without shrimp or without mushrooms. Serve this on top of Oven Roasted Spaghetti Squash
    ( Recipe # 8) Sprinkle with chiffonade of basil and grated Locatelli Romano

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