Summertime Grecian Flounder

“Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with basmati rice and any green vegetable will do but asparagus is my favorite!”

Summertime Grecian flounder

“Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with basmati rice and any green vegetable will do but asparagus is my favorite!”
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: Mediterranean
Keyword: Gluten Free, heart healthy, low calorie, low carb, low fat
Servings: 4
Calories: 282kcal

Ingredients

  • 5 Plum (Romtomatoes
  • 2 tablespoons extra virgin olive oil
  • 1/2 onion chopped
  • 3 cloves garlic chopped
  • 1 pinch Italian seasoning
  • 24 kalamata olives pitted and chopped
  • 1/4 cup white wine
  • 1/4 cup capers
  • 1 teaspoon fresh lemon juice
  • 6 leaves fresh basil chopped
  • 3 tablespoons Parmesan cheese freshly grated is best
  • 1 pound flounder fillets
  • 6 leaves fresh basil torn

Instructions

  • Preheat oven to 425 degrees F (220 degrees C).
  • Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
  • Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
  • Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
  • Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Red, White and Blue Summer Salad

Red, White and Blue Summer Salad

In this salad, we combine traditional Caprese flavors with summer blueberries, peaches and added prosciutto for saltiness, creating a balanced and flavor-packed dish. Caprese and fresh fruit always remind me of summer.
Prep Time20 mins
Total Time25 mins
Course: Salad, Side Dish, Snack
Cuisine: American
Keyword: Gluten Free, heart healthy, low calorie, low carb
Servings: 12
Calories: 233kcal
Author: Grandma Antoinette

Ingredients

  • 2/3 cup extra virgin olive oil
  • 1/2 cup fresh basil julienned
  • 1/3 cup white balsamic vinegar
  • 1/4 cup fresh mint leaves julienned
  • 2 garlic cloves minced
  • 2 teaspoons Dijon mustard
  • 1 teaspoon sea salt
  • 1 teaspoon sugar
  • 1 teaspoon pepper
  • 2 cups cherry tomatoes
  • 8 cups fresh arugula
  • 8 oz fresh mozzarella cheese pearls drained
  • 2 medium peaches sliced
  • 2 cups fresh blueberries
  • 6 ounces thinly sliced prosciutto julienned

Instructions

  • In a small bowl, whisk the first 9 ingredients. Add tomatoes; let stand while preparing salad.
  • In a large bowl, combine arugula, mozzarella, peach slices, blueberries, and prosciutto. Pour tomato mixture over top; toss to coat. Garnish with additional mint leaves. Serve immediately.

Notes

Nutrition Facts
1 cup: 233 calories, 18g fat (5g saturated fat), 27mg cholesterol, 486mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 8g protein.

My word, today is just perfect. Too perfect in fact, to be inside slaving in front of the stove for dinner tonight. In just 20 minutes this delightfully fresh dish is on the table without the need of an oven heating up the whole house. 
Let Grandma Antoinette help you with dinner <3

-Dr. P
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This, Not That, Thursday – Natural Rabbit Repellent

Hey all! We’re back with another installment of “This, Not That, Thursday.”
If you need a way to deter rabbits from eating your flowers, try this organic rabbit repellent recipe. It uses garlic and red peppers to repel the rabbits naturally without damaging your plants. And don’t worry–those cute little critters won’t be harmed at all.

You just need a couple of items to make this Natural rabbit repellent: garlic, peppers, dish soap, and an empty milk jug.

Natural Rabbit Repellent Recipe
Items needed:
empty milk/water jug
7 garlic cloves
2 teaspoon crushed red peppers
1-gallon water
1 tablespoon dish soap (see our other posts for a Natural Dish Soap)
Directions:
To make the repellent fill an old jug with water, add 7 crushed garlic cloves, 2 teaspoons of crushed red peppers (you can save a packet from the pizza delivery for this) and 1 tablespoon of dish soap.
Shake well. Then let it sit in the sun for a day or two to make sure the water is saturated with the flavors and smells.
Shake well. Then spray or pour on the plants that you don’t want the rabbits to eat.
I had to reapply the rabbit repellent once a week for a couple of weeks to convince the rabbits that my tulips were never going to taste good again. With my other bulbs, I sprayed them with the natural rabbit repellent as soon as they started to poke through the ground and then reapplied the repellent once a week and after it rains.
Good luck 

-Dr. P
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This, Not That, Thursday – Natural Dish Soap

We’re here with this week’s installment of “this, Not That, Thursday” – Natural Dish Soap.
Here we go….

Every single recipe I’ve tried just kept falling short. It didn’t suds enough or it wasn’t soapy or slippery enough, or worse – it left a nasty film on my dishes. There are lots of factors at play of course (type of soap, water hardness, etc.) so I’m not saying that those recipes didn’t work – just that they didn’t work for me. THIS ONE DID!

Homemade Dish Soap: A Natural Recipe
Ingredients
1 ¾ cups boiling water
1 Tbsp borax
1 Tbsp grated bar soap (use homemade soap, castile bar soap, Ivory, or whichever natural bar you prefer)
15-20 drops essential oils, optional
Instructions
Heat water to boiling.
Combine borax and grated bar soap in a medium bowl. Pour hot water over the mixture. Whisk until the grated soap is completely melted.
Allow mixture to cool on the countertop for 6-8 hours, stirring occasionally. Dish soap will gel upon standing.
Transfer to a squirt bottle, and add essential oils (if using). Shake well to combine.

*do not use vinegar – As per Dr. Bronners daughter Lisa “In great part, it’s due to the fact that vinegar is an acid and the castile soap is a base. They will directly react with each other and cancel each other out. So, instead of getting the best of both (the scum cutting ability of the vinegar and the dirt transporting ability of the soap), you’ll be getting the worst of something entirely new. The vinegar “unsaponifies” the soap, by which I mean that the vinegar takes the soap and reduces it back out to its original oils. So you end up with an oily, curdled, whitish mess. And this would be all over whatever it was you were trying to clean – your laundry or counters or dishes or whatever.”

-Dr. P
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This, Not That, Thursday – Natural Gardening Tips

In this week’s installment of “This, Not That, Thursday” we bring you some Natural Gardening tips. Gardening is tough enough, but to do it without chemicals is well worth the effort for you & the family.

Fertilizer
Although you can use ready-made organic fertilizers, it is best to learn how to create your own organic fertilizers. Not only will it be better for the soil and the environment in the long-term, but it also helps you gain valuable insight into the world of gardening.

Homemade Fertilizer
Adding compost to your garden is an excellent way to improve the quality of your soil with natural fertilization. However, not everyone has the space or time for composting.
We’ve got you covered! There are some other easy ways to fertilize your garden naturally. For one thing, instead of a huge compost pile, you can simply save some of the stuff from your kitchen you’d normally throw away.
Three things that can benefit your garden:
Coffee Grounds – adds nitrogen to the soil and is ideal for acid-loving plants like tomatoes
Banana Peels – decompose quickly, replenishing potassium and other minerals to the soil
Egg Shells – can add calcium carbonate and help avoid blossom rot in peppers and tomatoes
Another common kitchen ingredient to help fertilize your garden is molasses. Just mix a few tablespoons of molasses with a gallon of water and then water your plants with it. The molasses acts sort of like a probiotic. It helps increase beneficial microbes.

Garden Pest Control
Every vegetable gardener faces pest issues from time to time, and learning how to manage the little leaf-munching menaces without using synthetic chemical pesticides is an essential step in growing a healthy, productive garden. To help you with this task, we’ve put together tips for keeping those pesky critters out of your garden.

Orange Peels
Orange peels can be placed around plants or attached directly to the stem to ward off and eliminate some pests. That’s because orange peels contain a natural chemical known as d-Limonene, which can kill off ants and aphids. The chemical destroys the waxy substance around the bugs, causing them to suffocate.
Even the scent of orange peels, as well as other citrus peels, can keep those plant-destroying aphids and ants away.

Plant Marigolds Around the Perimeter of the Garden
Many gardeners put marigolds in their vegetable gardens. It’s believed the pungent smell potentially repels pests while attracting beneficial insects. Some say that the aroma of marigolds might even help keep rabbits and other rodents away from your vegetables too.
However, not everyone is a believer in the marigold theory. In fact, there are some gardeners who say marigolds may actually attract harmful spider mites. Regardless of whether it works or not – marigolds will at least add a splash of color to your vegetable garden.

Cayenne pepper
Sprinkling cayenne pepper, pepper flakes, and/or garlic pepper on and around your plants when they are ready to bloom is an excellent deterrent. Squirrels won’t eat anything with cayenne—which you can often buy in bulk.

-Dr. P
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This, Not That, Thursday – Natural Cleaners

On this week’s “This, Not That, Thursday” segment, we’re looking at all natural cleaning tips. Switching to homemade DIY cleaners might sound like a lot more work, but it’s actually quite simple. The ingredients are easy to come by and last a long time.

The natural cleaning ingredients we like to keep on hand are:
* white vinegar
* liquid castile soap (like Dr. Bronners)
* natural salt
* baking soda
* borax
* washing soda
* hydrogen peroxide
* lemons
* microfiber cloths
* essential oils (optional)
* a spray bottle or two (preferably glass)

Our 3 top recipes!

All-Purpose Cleaner Ingredients
* 1 tsp borax
* 1/2 tsp washing soda
* 1 tsp liquid castile soap
* Essential oils of choice – I use 4 drops lemon, 4 drops lavender, and 10 drops orange
* Glass spray bottle for storage
All-Purpose Cleaner Instructions
1. Place borax, washing soda, and soap in a spray bottle (preferably glass).
2. Add 2 cups of warm water. Distilled is best, but any water that has been boiled will work.
3. Add essential oils of choice.
4. Cover bottle and shake well. Use as needed. I use as bathroom cleaner, floor pre-treater, kitchen cleaner and on toys.

Glass Cleaner Ingredients
* 2 cups of water (distilled or filtered is best so it doesn’t leave residue)
* 2 tablespoons vinegar
* 10 drops essential oil of choice- I use lemon (optional- but it helps cut the vinegar smell)
Glass Cleaner Instructions
Combine ingredients in a spray bottle (preferably glass) and use as needed to clean window. I like to use a microfiber cloth to wipe windows clean with this recipe.

How to Make Washing Soda
If you have an oven and are feeling crafty, try this simple method of making washing soda. Another bonus is that baking soda is typically even less expensive (especially at big box stores) and making this at home can help further reduce the cost of budget-friendly cleaning recipes.
Washing Soda Ingredients
* Baking Soda
* A large baking dish or baking sheet (I use these stainless steel restaurant pans for this and all of my baking and cooking)
* An Oven

Washing Soda Instructions
1. Turn oven on 400 degrees F.
2. Pour a thick (1/2 inch or so) layer of baking soda on the bottom of the baking dish.
3. Bake for 1 hour, stirring 1-2 times in the middle, or until it has changed in look and feel. Baking soda has a silky/powdery feel and washing soda is more grainy and not silky. The baking soda will need to reach the full 400 degrees for this reaction to take place, so be patient.
4. Let cool and store in an air-tight jar.
Use this homemade washing soda as you would store-bought in natural cleaning recipes and laundry soaps.

-Dr. P
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This, Not, That Thursday – Natural Ant Repellent

There’s nothing like walking into your kitchen first thing in the morning, bleary-eyed and ready for your morning cup of coffee only to find that your home has been invaded by ants. Below are some of the best natural remedies you can try to get rid of the ants infesting your space.

Cinnamon
Cinnamon is an effective household ant repellent. Its smell discourages ants from entering your house and scrounging in your kitchen.
According to a 2014 study published in the International Journal of Scientific and Research Publications, cinnamon essential oil yields positive results in both repellency and insecticidal activity.
* Add 1 ¼ to 1 ½ teaspoon of cinnamon essential oil in a cup of water. Soak a cotton ball in this solution and wipe down the areas where ants may enter and dwell. Repeat once daily until all the ants are gone.
* You can also put ground cinnamon and whole cloves near entry points.
Note: Use the cinnamon oil spray strategically in places of ant infestation; do not put it all over the place.

White Vinegar
White vinegar will also send an eviction notice to ants on your premises. They cannot bear its strong smell. In addition, the smell masks their scent trails, making them lose their direction.
1. Mix equal parts of white vinegar and water.
2. Pour the solution into a spray bottle.
3. Add a few drops of any essential oil and shake the bottle thoroughly.
4. Spray this solution around baseboards and other entry points.
5. After an hour, wipe up the ants using a damp paper towel and discard them.
6. Repeat once daily until the ants are completely gone.
You can also use this vinegar solution to clean floors, windowsills and countertops to prevent ants from crawling over these surfaces.

Peppermint
Peppermint is a natural insect repellent that can effectively keep ants away. Ants hate its strong smell, which also disrupts their smelling capabilities so they cannot detect food sources.
* Add 10 drops of peppermint essential oil to 1 cup of water. Spray the solution on all areas where ants are present. Repeat twice daily, until the ants are gone completely.
* Sprinkle some dried peppermint around your doors, entryways and garbage areas to repel ants.
* You can even grow peppermint plants in your kitchen garden.

Food-Grade Diatomaceous Earth
Food-grade diatomaceous earth (DE) also works well as an ant repellent. This powder is the fossilized remains of marine phytoplankton.
The microscopic razor sharp edges of DE can cut through the ant’s exoskeletons, gradually causing their body to dry out.
1. Gently sprinkle a thin layer of DE on windowsills, beneath the fridge, under cabinets, in and around garbage cans and any other places where you see ants.
2. Repeat once daily until all the ants are gone.
Note: Do not wet the DE or it will not work.

-Dr. P
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Grandma Antoinette’s Fried Zucchini Flowers

Grandma Antoinette’s Fried Zucchini Flowers

“This recipe has been our family favorite. Hope you enjoy them as much as we do.”
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: Appetizer, Side Dish, Snack
Cuisine: Italian
Keyword: soy free
Servings: 4
Author: Grandma Antoinette

Ingredients

  • 18-24 male zucchini flowers (with stems)
  • 1 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 2 eggs
  • 1/2 cup milk
  • 1 teaspoon olive oil
  • vegetable oil for frying
  • salt to taste

Instructions

  • Clean flowers and dry with a paper towel.
  • Mix flour, baking powder, and salt together in a bowl. Whisk eggs, milk, and olive oil together in a separate bowl; stir in flour mixture until batter is smooth.
  • Heat vegetable oil in a deep skillet over medium heat.
  • Dip flowers in the batter and fry in the hot oil until golden and crispy, 2 to 5 minutes, working in batches as needed. Transfer fried flowers to a paper towel-lined plate; sprinkle salt over each.

Snazzy Quick Roasted Chicken

Snazzy Quick Roast Chicken

Ingredients
1 h 30 m
229 cals
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 30 mins
Course: Main Course
Keyword: low carb, low fat
Servings: 8 People
Author: Grandma Antoinette

Ingredients

  • 1 3 pound whole chicken
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon paprika
  • 1/8 teaspoon cayenne pepper

Instructions

  • Preheat oven to 450 degrees F (230 degrees C).
  • Rinse chicken thoroughly inside and out under cold running water and remove all fat. Pat dry with paper towels.
  • Put chicken into a small baking pan. Rub with olive oil. Mix the salt, pepper, oregano, basil, paprika and cayenne pepper together and sprinkle over chicken.
  • Roast the chicken in the preheated oven for 20 minutes. Lower the oven to 400 degrees F (205 degrees C) and continue roasting to a minimum internal temperature of 165 degrees F (74 degrees C), about 40 minutes more. Let cool 10 to 15 minutes and serve.

Spaghetti Squash with Broccoli

Spaghetti Squash with Broccoli

In this low-carb spaghetti squash lasagna recipe, garlicky broccoli, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation.
Prep Time10 mins
Cook Time30 mins
Course: Main Course
Cuisine: American
Keyword: Gluten Free, low calorie, low carb, low fat, soy free, vegetarian
Servings: 2 people
Calories: 194kcal
Author: Grandma Antoinette

Ingredients

  • 1 2 - 3lb Spaghetti Squash
  • 1 Tablespoon Extra-Virgin Olive oil
  • 1 Bunch Broccoli ( or Broccolini) Chopped
  • 4 Cloves Garlic
  • 1/4 Teaspoon Crushed Red Pepper (optional)
  • 2 Tablespoons Water
  • 1 Cup Shredded Mozzarella cheese (part-skim)
  • 1/4 Cup Parmesan Cheese
  • 3/4 Teaspoon Italian Seasoning
  • 1/2 Teaspoon Salt
  • 1/4 Teaspoon Ground Pepper

Instructions

  • Position racks in upper and lower thirds of oven; preheat to 450°F.
  • Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  • Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  • Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  • Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
  • Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Chicken & Sweet Potato Stew

Chicken & Sweet Potato stew

This skillet recipe is a colorful and healthy main dish that can be on the table in just over an hour. The subtle, sweet-spicy flavor is a nice surprise.
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Main Course
Cuisine: American
Keyword: dairy free, diabetic, Gluten Free, heart healthy, low carb, low fat, soy free
Servings: 4

Ingredients

  • 2 teaspoons olive oil
  • 1 small red onion chopped
  • 2 cloves garlic minced
  • 2 skinless boneless chicken breast halves cut into cubes
  • 2 sweet potatoes peeled and chopped
  • ½ pound white button mushrooms thinly sliced
  • 1 cup fresh spinach
  • 1 pinch crushed red pepper or more to taste
  • 1 pinch paprika or more to taste
  • 1 pinch sea salt or more to taste
  • 3/4 cup chicken broth

Instructions

  • Heat olive oil in a saucepan over medium-high heat. Saute onion, garlic and mushrooms in hot oil until softened, about 5 minutes.
  • Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion and garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as soup-like or stew-like as you’d like it.
  • Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken is no longer pink in the middle and the sweet potatoes are tender, about 30 minutes.

Summertime Shrimp Salad

Summertime Shrimp Salad

“Use an array of colorful veggies to make this healthy shrimp salad pop. Cooking the shrimp with fresh herbs and garlic infuses them with flavor without coming off too strong for a light dinner salad that’s perfect for summer entertaining.”
Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Salad
Keyword: dairy free, diabetic, Gluten Free, low carb, low fat
Servings: 4
Calories: 290kcal

Ingredients

  • pounds raw shrimp 21-25 count, peeled and deveined
  • ¼ cup extra-virgin olive oil
  • 10 sprigs fresh thyme
  • 4 cloves garlic crushed
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ cup lemon juice
  • 1 medium cucumber diced
  • 3 large heirloom tomatoes chopped
  • ½ cup chopped fresh basil plus more for garnish

Instructions

  • Preheat oven to 350°F.
  • Toss shrimp with oil, thyme and garlic on a rimmed baking sheet. Sprinkle with salt and pepper. Bake until the shrimp are pink and firm, 8 to 10 minutes.
  • Transfer the shrimp to a large bowl (discard thyme and garlic). Add lemon juice and stir to coat. Gently stir in cucumber, tomatoes and basil. Arrange the shrimp and vegetables in a serving bowl. Serve drizzled with any dressing left in the bowl and garnish with more basil, if desired.

Romanesco Broccoli Soup

Romanesco Broccoli Soup

The Romanesco broccoli is technically an edible flower and is easily recognized by its eye-catching fractal appearance. It is grown in the region of Lazio, home to Rome and hence its name. In Italy, you find it typically consumed raw, steamed, boiled, roasted or sauteed. It has a delicate nutty flavor making it easily adaptable to various preparations and is a favorite ingredient in Italian soups just like this one.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Main Course
Cuisine: Italian
Keyword: low fat
Servings: 4
Author: Grandma Antointte

Ingredients

  • ¼ cup extra-virgin olive oil
  • 2 small carrot finely chopped
  • 1 onion finely chopped
  • 1 rib celery finely chopped
  • 7 ounces Romanesco broccoli (a large head) tough parts discarded, chopped
  • 4 small potatoes peeled and chopped
  • 8 cups hot water
  • salt and ground black pepper to taste

Instructions

  • Step 1
  • Heat olive oil in a saucepan over medium-low heat. Add carrot, shallot, and celery; cook and stir until fragrant, 2 to 3 minutes. Add Romanesco broccoli and potatoes.
  • Step 2
  • Pour hot water into the saucepan. Season with salt and pepper. Cook, covered, until broccoli and potatoes are soft, about 40 minutes. Puree soup with an immersion blender until smooth.

Vegan Watermelon Fruit Pizza

Vegan Watermelon Fruit Pizza

These wedges of juicy watermelon are topped with nondairy coconut yogurt and berries that make for a crisp and refreshing dessert. For kids snacks, leave the wedges blank and let everyone add their own toppings to the yogurt.
Prep Time10 mins
Total Time10 mins
Course: Appetizer, Dessert, Side Dish, Snack
Cuisine: American
Keyword: dairy free, diabetic, Gluten Free, heart healthy, soy free, vegan, vegetarian
Servings: 8
Calories: 70kcal
Author: Dr. Polcino

Ingredients

  • ½ cup unsweetened coconut-milk yogurt alternative
  • 1 teaspoon pure maple syrup
  • ¼ teaspoon vanilla extract
  • 2 large round slices watermelon 1 inch thick, cut from the center of the melon
  • cup sliced strawberries
  • ½ cup halved blueberries
  • 1/2 cup halved blackberries
  • 2 tablespoons toasted unsweetened coconut flakes

Instructions

  • Combine yogurt alternative, maple syrup and vanilla in a small bowl.
  • Spread ¼ cup of the yogurt mixture over each watermelon round. Cut each round into 8 wedges. Top with strawberries and blueberries and blackberries.
    Sprinkle with coconut. Enjoy!

Notes

Per serving: 70 calories; 2 g fat(1 g sat); 1 g fiber; 15 g carbohydrates; 1 g protein; 8 mcg folate; 0cholesterol; 11 g sugars; 1 g added sugars; 813 IU vitamin A; 20 mg vitamin C; 47 mg calcium; 0 mg iron; 5 mg sodium; 196 mg potassium
Nutrition Bonus: Vitamin C (33% daily value)
Carbohydrate Servings: 1
Exchanges: 1 fruit

Grandma Antoinette’s Pepper steak

Grandma Antoinette’s Pepper steak

"My favorite recipes are ones with few ingredients that I normally have on hand, you'll love it too!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Main Course
Keyword: dairy free, Gluten Free
Servings: 4
Calories: 388kcal
Author: Grandma Antoinette

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion chopped
  • 2 large bell peppers sliced into thin strips
  • 3 cloves garlic minced
  • 1/3 cup soy sauce
  • 1/3 cup honey
  • 1/3 cup red wine vinegar
  • 1 1/2 pounds flank steak cut into thin strips

Instructions

  • Heat olive oil in a skillet over medium heat. Cook onion, bell peppers, and garlic in oil until tender-crisp, stirring frequently. Set aside.
  • Heat a large skillet over medium-high heat. Pour soy sauce, honey, and red wine vinegar in pan, then add beef. Cook beef, stirring frequently, until done, about 10 to 15 minutes. Stir in cooked vegetables, and cook another 10 to 15 minutes.

Grandma Antionette’s Baked Eggplant Parmesan

Grandma Antionette’s Baked Eggplant Parmesan

Grandma’s lighter take on eggplant parmesan maintains all the flavors of the classic dish but is baked instead of fried. This is a household favorite here & is bound to be in your house too. Besides being delicious, there are 11 grams of filling protein in this hearty vegetarian dish.
Prep Time45 mins
Cook Time45 mins
Total Time1 hr 30 mins
Course: Main Course
Cuisine: Italian
Keyword: low fat, soy free, vegetarian
Servings: 6
Calories: 204kcal
Author: Grandma Antoinette

Ingredients

  • 2 eggplants (about 2 pounds total)
  • 3 egg whites
  • 3 tablespoons water
  • 1 cup fine dry breadcrumbs (gluten free can be used)
  • ½ cup freshly grated Parmesan cheese (1 ounce), divided
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • ¼ cup slivered fresh basil leaves
  • cups tomato sauce
  • ¾ cup grated part-skim mozzarella cheese (3 ounces)

Instructions

  • Preheat oven to 400°Coat two baking sheets and an 8-by-11½-inch baking dish with nonstick cooking spray.
  • Cut eggplants crosswise into ¼-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, ¼ cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
  • Stir basil into tomato sauce. Spread about ½ cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes