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12 Whole Food, Anytime Recipes Georgie Fear RD Www.AskGeorgie.com
12 Whole Food, Anytime Recipes
Georgie Fear RD
Www.AskGeorgie.com
Enjoy your new recipes! Too many people think healthy eating is boring, tasteless, and hard

Enjoy your new recipes!

Too many people think healthy eating is boring, tasteless, and hard to cook for. Well I hope these recipes show you how easy and tasty healthy cooking can be. www.askGeorgie.com has hundreds of recipes just like these, come by and snag one anytime you're stuck for an idea.

My site is dedicated to helping you achieve the health and the physique you desire in the easiest way possible. With my clients I've proven time and time again that it does not have to be hard at all. You don't need be a slave to your nutrition plan. Counting calories, grams of this, grams of that, carrying a cooler around with you everywhere you go so that you can have your own chicken and broccoli at the party you're at, those things just aren't necessary. In fact, your odds of long term success decrease when your plan requires mega-effort.

What is necessary is to find the way of eating that you can ENJOY for the rest of your life AND get the lean and healthy physique that you desire. My life’s work is in making people Effortlessly Lean.

Go to www.askGeorgie.com and learn how that happens.

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Table of Contents

Apricot, Basil & Goat Cheese Stuffed Chicken

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Arugula & Walnut Stuffed Portobellos

5

Bruschetta Chicken

6

Cauliflower Home Fries

7

Curried Chicken Salad with Pistachios

8

Italian Roasted Vegetables

9

Lean and Moist Turkey Burgers

10

Mango-Cilantro Relish

11

Paella with Cauliflower Rice

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Peach Jalapeno Salsa

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Pickled Beets and Onions

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Vegetable Frittata

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Apricot, Basil & Goat Cheese Stuffed Chicken

Sweet apricots, fragrant basil and tangy goat cheese combine into a flavor- packed stuffing for chicken. You can either cut a pocket into the side of the chicken breasts, or pound them thin and roll up the filling inside. Either way, they are delicious!

Ingredients

Olive oil spray

4 skinless chicken breasts (about 1¼ lb)

10 large basil leaves, shredded

4 dried apricots, finely chopped

2 ounces goat cheese

1/8 teaspoon salt (plus additional)

1/8 teaspoon black pepper (plus additional)

additional)  1/8 teaspoon black pepper (plus additional) Directions [Serves 2] 1. Preheat oven to 400°F

Directions [Serves 2]

1. Preheat oven to 400°F and line a baking sheet with foil. Coat foil with olive oil spray and set aside.

2. In a medium bowl, combine basil, apricots, goat cheese, and 1/8 tea- spoon each salt and pepper.

Nutrition Facts Per Serving

195 calories

3. Place chicken on a cutting board and use a paring knife to slice a pocket into the side of each chicken breast to hold the filling. Enlarge the pocket carefully without cutting all the way through. Divide filling be- tween pieces of chicken.

5

g total fat

3

g saturated fat

5

grams carbohydrate

g fiber 34 g protein

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4. Season outside of chicken lightly with additional salt and pepper. Place on prepared sheet and cover with foil. Bake for 30 minutes, then remove foil and broil for 3 minutes to brown surface.

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Arugula and Walnut Stuffed Portobellos

This recipe also works wonderfully with crimini (baby bella) mushrooms for deli- cious bite-sized appetizers. You’ll need about 8 ounces of criminis if you go that route. Simply prepare the filling and stuff as in the recipe below, and bake for the same length of time.

Ingredients

Olive oil spray

2 portobello mushrooms

1 cup baby arugula (about 1 ounce), chopped

3 walnut halves, minced

1 egg

1/8 teaspoon salt

3 walnut halves, minced  1 egg  1/8 teaspoon salt Directions [Serves 2] 1. Preheat

Directions [Serves 2]

1. Preheat oven to 350°F and line a baking sheet with foil. Coat foil with olive oil spray and set aside.

2. Use a paring knife to remove mushroom stems and chop finely.

3. In a medium bowl, combine chopped mushroom stems, arugula, wal- nuts, egg, salt and pepper. Mix to combine. Use mixture to stuff mush- room caps and place (stuffing side up) on prepared baking sheet.

4. Bake for 25-30 minutes or until stuffing is firm to the touch.

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Nutrition Facts Per Serving

89 calories

5

g total fat

1

g saturated fat

7

grams carbohydrate

2

g fiber

6

g protein

Bruschetta Chicken

This recipe is a fabulous way to use tomatoes and basil in the summertime, when they’re at their peak. It’s also incredibly easy and pleases just about everyone.

also incredibly easy and pleases just about everyone. Ingredients  1 large tomato, chopped  1

Ingredients

1 large tomato, chopped

1 large garlic clove, crushed or minced

2 teaspoons extra virgin olive oil

1 teaspoon balsamic vinegar

1/8 teaspoon salt

10 large basil leaves, chopped

2 (5 ounce) chicken breasts

Directions [Serves 2]

1. In a medium bowl, combine tomato, garlic, oil, vinegar, salt, and basil. Stir and set aside. (Can be prepared up to 24 hours before serving time and refrigerated.)

 

Nutrition Facts Per Serving

223 calories

2. Season chicken lightly with salt and pepper and cook on indoor or out- door grill for 8-10 minutes or until cooked through. Place one breast on each plate and divide tomato mixture on top.

6

g total fat

1

g saturated fat

4

grams carbohydrate

 

g fiber 35 g protein

1

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Cauliflower Home Fries

A lower carbohydrate alternative to white potato home fries. Serve with eggs or omelets for a filling, nutrient dense breakfast.

eggs or omelets for a filling, nutrient dense breakfast. Ingredients  1 teaspoon butter or olive

Ingredients

1 teaspoon butter or olive oil

10 ounces cauliflower (about 1/3 head)

½ cup chopped yellow onion

1/3 teaspoon seasoned salt

¼ teaspoon paprika

1/8 teaspoon black pepper

Directions [Serves 2]

1. Slice cauliflower into 1/3 inch thick slices. Chop onion.

2. Heat a large nonstick skillet over medium-high heat. When hot, add oil or butter and heat for 1 minute.

Nutrition Facts Per Serving

44 calories

3. Add cauliflower and onion to pan, and sprinkle with seasoned salt, pa- prika and pepper.

2

g total fat

1

g saturated fat

4. Cook for 10 minutes, turning slices every few minutes so that they brown but do not burn.

6

grams carbohydrate

2

g fiber

 

1

g protein

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Curried Chicken Salad with Pistachios

Curried Chicken Salad with Pistachios This chicken salad is anything but boring. spice, plenty of crunch,

This chicken salad is anything but

boring.

spice, plenty of crunch, yet still feels

like comfort food. I love to serve it with celery sticks for scooping.

Ingredients

1 lb boneless, skinless chicken breast

1/3 cup plain nonfat yogurt

¼ teaspoon salt

¼ teaspoon curry powder

1/8 teaspoon turmeric

Tiny sprinkle cinnamon (<1/8 tsp)

1 cup finely chopped celery

1/3 cup finely chopped carrot

1/3 cup finely chopped red onion

It’s got just enough exotic

Directions [Serves 4]

1. Bring a large pot of water to a boil, add chicken breast and boil until cooked through. Drain and let cool. When meat is cool, chop as set aside.

 

Nutrition Facts Per Serving

2. In a large bowl, prepare dressing by stirring together yogurt, salt, curry powder, turmeric and cinnamon. Add celery, carrot, onion, and pista- chios. Stir to blend.

172 calories

3

g total fat

1

g saturated fat

 

6

grams carbohydrate

3. Add chopped chicken and stir gently to combine. Taste and add more salt if needed. Chill before serving.

g fiber 28 g protein

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Italian Roasted Vegetables

This colorful, flavorful side dish makes plenty of leftovers for topping pizzas, pastas, or spaghetti squash. You’ll be glad it’s such a big batch.

Ingredients

2 Portobello mushroom caps

1 zucchini

½ large yellow or red onion

1 eggplant (~ 1 lb.)

1 large red, orange or yellow bell pepper

6 cloves garlic, crushed

3 tablespoon balsamic vinegar

1 tablespoon extra virgin olive oil

¼ teaspoon salt

1/8 teaspoon black pepper

oil  ¼ teaspoon salt  1/8 teaspoon black pepper Directions [Serves 6] 1. Preheat oven

Directions [Serves 6]

1. Preheat oven to 350°F.

2. Cut mushrooms, zucchini, onion, eggplant and pepper into large pieces, about 2” in size. Place in a large mixing bowl.

3. In a separate medium bowl, combine garlic, vinegar, oil, salt and pepper and whisk to blend. Pour over vegetables and stir to coat.

4. Divide vegetables between two 13 x 9" baking dishes and bake 40 min- utes.

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Nutrition Facts Per Serving

77 calories

3

g total fat

0

g saturated fat

13 grams carbohydrate

4

g fiber

3

g protein

Lean and Moist Turkey Burgers

Making burgers usually comes down to choosing between leanness and moisture. Going with too-lean meat can result in a dry burger. My trick: adding in finely grated moisture -hugging vegetables. These burgers are flavorful, moist and tender, without extra calories and grease.

Ingredients

4 white button mushrooms

1 medium zucchini

1/3 cup minced sweet onion

2 tablespoons flat-leaf parsley (leaves only)

½ teaspoon salt

1/8 teaspoon black pepper

1¼ pounds (20 oz.) 99% lean ground turkey breast

Cooking spray

(20 oz.) 99% lean ground turkey breast  Cooking spray Directions [Serves 4] 1. Using a

Directions [Serves 4]

1. Using a box grater, finely grate mushrooms and zucchini into a large bowl. Finely mince the onions and parsley, and add to bowl. Add salt and pepper, and gently mix in turkey until mixture in uniform. Form into 4 patties.

2. Lightly coat a large nonstick pan with cooking spray and heat over me- dium flame. When hot, add turkey burger patties and cook for 5-6 min- utes on each side or until internal temperature reaches 160 degrees.

Nutrition Facts Per Serving

177 calories

1

g total fat

0

g saturated fat

3

grams carbohydrate

1 g fiber 35 g protein

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Mango-Cilantro Relish

Serve this sweet, fruity relish over simply grilled chicken, pork, or fish for a mouthwatering and relaxed summer meal. Leftovers can be stored for 5-7 days in the refrigerator.

Ingredients

1 cup chopped cilantro

1/3 cup finely chopped red onion

1 jalapeno, seeded and finely chopped

1 cup finely chopped mango

¼ teaspoon salt

2 tablespoons lime juice

mango  ¼ teaspoon salt  2 tablespoons lime juice Directions [Serves 4] 1. In a

Directions [Serves 4]

1. In a mixing bowl, combine all ingredients and stir. Slightly mash mango with the back of a spoon.

Nutrition Facts Per Serving

39 calories

0

g total fat

0

g saturated fat

9

grams carbohydrate

1

g fiber

1

g protein

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Paella with Cauliflower Rice

Paella with Cauliflower Rice Nutrition Facts Per Serving 224 calories 5 g total fat 0.5 g

Nutrition Facts Per Serving

224 calories

5 g total fat

0.5 g saturated fat

8 grams carbohydrate

2 g fiber

36 g protein

Ingredients

1 pound cleaned mussels

1 tablespoon olive oil

¼ yellow onion, chopped

1 clove garlic, minced

½ red bell pepper, chopped

Pinch of saffron threads

2 pounds raw jumbo shrimp

½ teaspoon paprika

2 tablespoons water

1 head cauliflower, steamed and mashed into rice sized grains (about 5-6 cups “rice”)

2/3 cup frozen green peas

Directions [Serves 6]

1. Place ¼ cup of water in a pot over high heat. Add mussels and cover. Steam 10 min. Discard any mussels which did not open. Set aside, covered.

2. In a large skillet, heat the oil over medium heat and cook onion, garlic and pepper until soft, about 3 minutes.

3. Crush the saffron threads and add to the pan. Add the shrimp, paprika and water, and cook until shrimp are opaque. Add the peas and cauli- flower “rice” and gently fold to mix with other ingredients. Add the steamed mussels, and stir gently to combine. Continue cooking until pa- ella is heated through.

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Peach Jalapeno Salsa

Like the Mango-Cilantro Relish, this salsa can be made ahead of time and used to top grilled chicken, pork, or fish. It’s always a hit at summer cookouts. Leftovers can be stored for 5-7 days in the refrigerator.

Ingredients

1 large peach, finely chopped

¼ cup sweet onion, finely chopped

1 jalapeno, seeded and finely chopped

Pinch of salt

2 teaspoons lime juice

chopped  Pinch of salt  2 teaspoons lime juice Directions [Serves 4] 1. In a

Directions [Serves 4]

1. In a mixing bowl, combine all ingredients and stir. Refrigerate at least 1 hour before serving.

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Nutrition Facts Per Serving

27 calories

0

g total fat

0

g saturated fat

6

grams carbohydrate

1

g fiber

1

g protein

Pickled Beets and Onions

Sweet, tangy and so much better than pickled beets you get from a jar! Additionally, these don’t contain added sugar, which is often found in commercial varieties.

Ingredients

2 pounds beets, tops removed

1 cup white vinegar

Salt to taste (about ¼ teaspoon)

¼ sweet onion, sliced

to taste (about ¼ teaspoon)  ¼ sweet onion, sliced Directions [Serves 6] 1. To cook

Directions [Serves 6]

1. To cook beets, scrub and wrap in tin foil. Place wrapped beets on a bak- ing sheet and cook for 60 minutes at 400°F. Allow to cool. Unwrap foil and peel skins from beets.

2. Slice beets into ¼ inch thick slices and place in a large mixing bowl with onion. Pour in vinegar and stir to coat. Add salt to taste.

3. Refrigerate for at least an hour before enjoying. Beets are even better on the second day.

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Nutrition Facts Per Serving

41 calories

0

g total fat

0

g saturated fat

9

grams carbohydrate

3 g fiber 1.5 g protein

Vegetable Frittata

Vegetable Frittata Nutrition Facts Per Serving 217 calories 7 g total fat 3.5 g saturated fat

Nutrition Facts Per Serving

217 calories

7 g total fat

3.5 g saturated fat

10 grams carbohydrate

2 g fiber

28 g protein

Rushed mornings are no excuse for a processed food breakfast. Simply plan ahead and cook up a frittata in advance. You can reheat leftovers in minutes. Swap the veggies and cheeses for variety.

Ingredients

Olive oil cooking spray

1 cup sliced mushrooms

1 cup chopped green, red and yellow peppers

1 cup chopped onion

1 large tomato, chopped

4 eggs, beaten

4 oz. part-skim mozzarella cheese, chopped

2 cups egg whites

¼ teaspoon salt

¼ teaspoon pepper

Directions [Serves 4]

1. Preheat oven to 375°F.

2. Coat a cast iron or ovenproof skillet with cooking spray and add mush- rooms, peppers and onion. Cook until soft, then turn off heat.

3. In a large mixing bowl, combine tomato, eggs, egg substitute, salt and pepper. Pour into skillet and stir a little to distribute vegetables and cheese evenly in the egg mixture.

4. Bake 45 minutes.

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