STEP SEVEN: Easy Recipes

Here are a few of my favorite recipes.  I
cook these when I don’t have a lot of time, and when I don’t want to
clean up a lot after either.  They’re fast, healthy, and very
delicious!  Each recipe was created to serve one.

 

1.   Chicken Black Bean Spinach Salad:

Cooking Time=10 minutes…MAX!

 

This is one of my favorite, quick and super healthy meals!

YOU NEED:

 

-One Skinless/Boneless Chicken Brest (defrosted)

-teaspoon of salt

-teaspoon of pepper

-teaspoon of cayenne pepper

-a few pinches of Italian seasoning

-olive oil

-can of black beans

-fresh/pre-packaged spinach

 

Place
a pan on the stove top, put about a tablespoon of olive oil in the pan
and turn the stove on to above medium: aprox. Level 6-7.  Grab a
cutting board and a cutting knife.  Place the breast on the cutting
board, and cut the chicken into small medallions.  Once the pieces are
the size you like, begin to rub some olive oil on them (not too much,
there still some in the pan!).  Then sprinkle on the salt, pepper,
cayenne, and herbs.  Use your hands to mix it all up.  Scrape the meat
into the pan once it’s hot.  WASH YOU HAND SWITH WARM WATER AND SOAP
before doing anything else.  The thicker your cuts are, the longer
they’ll take.  Flip them over after about four minutes if they’re about
one inch thick, any thicker may need longer. 

Bust
out your spinach.  Rinse your desires amount, and dry them off with a
paper towel.  Put them in your serving dish.  Open a can of black
beans, and empty most (not all) of the juice.  Once the chicken looks
done (it should be a white color, not translucent or pink).  Avoid
overcooking the meat by cutting one open to see what the inside looks
like after it’s been flipped once and cooking for two minutes.  Empty
beans into serving dish (however you desire), and then serve your
chicken on top.  It’s a moist meal and actually needs no dressing.  But
if you really like, chipotle ranch is the best choice for extra
moisture!

 

 

2.   Catfish Taco

Cook Time: 10 minutes

 

YOU NEED:

-One cut of fresh catfish

-Two corn tortillas

-Canned Salsa (of choice)

-2-3 tsp. of cayenne pepper

-2tsp salt

-2 tsp pepper

-2 tsp paprika

-cooking oil

-oregano or thyme or basil

-shredded lettuce/cabbage

 

Heat up a two pans (one large one small) on medium heat with some cooking oil.  Take the cut of fish and season it with the salt, pepper, paprika, cayenne, and the herbs. 
Place the fish on the larger stove once oil is hot.  Then take a corn
tortilla and place it on the second stove.  Check the tortilla
frequently to see if it’s browning the way you like.  Just don’t forget
it’s there or it’ll burn!  Take off tortilla when it’s ready, and ONLY
COOK ONE SIDE OF TORTILLA.  The fish should be ready to flip after 4
minutes.  Place your second tortilla on the pan, and cook that as
well.  To check if the fish is ready, cut into it.  It should be a
moist, yet flakey texture.  You should gage it based off the webbing
between your thumb and forefinger, which would mean its medium rare. 
(About 4-5 minutes on each side).  Once ready, cut the fish, place it
on tortillas, and apply some shredded lettuce or cabbage, and the salsa.

 

3.   Stir Fry Steak and Red Peppers

Cook Time: 15 Minutes

 

YOU  NEED:

-Half a pound of stir fry steak

-One red pepper

-Half a

-white onion

-garlic powder

-pepper

-salt

-butter

-olive oil

 

Set
up two cooking pans.  Set the heat to medium, and add oil to both. 
Take the stir fry and add some salt, a little pepper, and some garlic
powder (just a few sprinkles each).  Toss around the seasoning with the
meat, and apply meat to pan once oil is hot.  WASH HANDS BEFORE DOING
ANYTHING ELSE.  Cut up your red pepper into long skinny slits.  Remove
the seeds, and the stem.  Mix red pepper in a little olive oil.  Apply
red pepper to pan and mix around for about 3 minutes.  Once the meat
looks almost done, about 4 minutes, add the red peppers to the same
pan.  You may want a tiny spoonful of butter to add some flavor.  Once
red peppers are added, cook for about 2 more minutes.

 

4.   A Superb Fruit Salad

Cook Time: 7 minutes

 

YOU NEED:

-Fresh spinach

-Feta cheese

-pomegranate seeds

- ¼ cup lemon juice

-sugar

-strawberries

-glazed walnuts

 

Get
a salad bowl.  Rinse off your desired amount of spinach, dry it with a
towel, and add it to the bowl.  Take a small handful of feta cheese and
crumble it over the top of your leaves.  Take a spoonful of pomegranate
seeds and do the same.  Next; in a mixing cup, the lemon juice. 
In the same cup, add about three teaspoons of sugar.  Mix the two
together well!  Cut some strawberries into very small bites, and add to
bowl.  If you’re feeling sweet, add a dew glazed walnuts as well!  Top
off your salad with your citrusy dressing!

 

5.   A Wonderful Vegi. Salad

Cook Time: 10 minutes.

 

YOU NEED:

-Romaine lettuce

-frozen corn (not on the cob/ defrosted)

-1 hard boiled egg

-chick peas

-kidney beans

-ranch dressing

 

Clean
off some romaine lettuce and place in a salad bowl after drying.  Add
in some of the corn.  If you need to defrost it, place it on a skillet
real quick and heat them up a bit.  I like mine cold though,
so I just defrost mine ahead of time.  Cut up a hardboiled egg into
small bites (you can leave the yolk if you like it.)  Add some chick
peas and some kidney beans.  Mix it up and top it off with ranch
dressing.

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