Tag Archives: Bell pepper

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Healthy Weight Loss Recipes-Shrimp with Red Beans and Quinoa

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Recipe Type: Entree

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 3 hours
Total time: 3 hours, 20 mins plus soak beans overnight
Serves: 4
This Mardi Gras classic takes a healthier twist with protein-rich quinoa. Delicious any time of year, here shrimp is used. Perfect for the family or single guy or gal on the go, make ahead and freeze for later use. If you don’t eat shrimp, substitute chopped cooked chicken breasts, sliced lean turkey sausage, or a little not-so-lean andouille sausage.
Ingredients
  • 1 pound dry kidney beans
  • 3 tablespoons olive oil
  • 1 large white or yellow onion, chopped
  • 1 medium green bell pepper, seeded and sliced into thin strips
  • 2 cloves garlic, minced
  • 2 celery stalks, roughly chopped
  • 3 cups water
  • 3 cups vegetable broth
  • 2 crushed bay leaves
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • 1 tablespoon dried parsley
  • 1 teaspoon cajun seasoning
  • 4 cups cups water
  • 2 cups uncooked, rinsed quinoa or long grain white rice
  • 2 pounds large shrimp, peeled and deviened
  • 1 tablespoon extra virgin olive oil
  • fine zest of 1 lemon
  • 1 tablespoon chopped fresh thyme leaves
  • Finely grated fresh parmesan cheese, about 4 tablespoons

Directions

Rinse beans, and then soak in a large pot of water overnight. In a skillet, heat 2 tablespoons of olive oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes. Rinse beans, and transfer to a large pot with 3 cups water and 3 cups vegetable broth. Stir onion and bell pepper mixture into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 to 3 hours, adding a little water or vegetable broth if needed.

Meanwhile, prepare the quinoa (or rice). In a saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes. *If using rice, add 5 minutes of cooking time.

Toss shrimp with remaining 1 tablespoon of olive oil. Heat grill pan or skillet over medium heat. Add shrimp and cook until just pink, about 3 minutes. Serve shrimp whole or chop into large pieces. Set aside.

To serve, place quinoa on serving plate and top with red beans and shrimp. Finish with a pinch of fresh thyme leaves, lemon zest, and freshly grated parmesan cheese (about 1/2 tablespoon). Serve warm.

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Weight Loss Recipes-Stuffed Peppers

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This is a great meal for your weight loss plan or part of your regular meal plan. A little bit of spice boosts your metabolism and high fiber peppers help flush out toxins. Keep proteins lean and low fat for maximum #SOBikini deliciousness. Great as a side dish or entree!

Stuffed Peppers

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 35 mins
Total time: 55 mins
Serves: 4-6
Instructions
  1. Preheat oven to 350*. Line baking sheet with parchment paper. Set aside.
  2. Slice peppers in half, remove stem and seeds.
  3. In a large mixing bowl, mix together turkey, hot sauce, garlic, sea salt, black pepper, lemon juice, bread crumbs, cilantro, and goat cheese.
  4. Fill peppers with turkey mixture and place on prepared baking sheet.
  5. Drizzle each half with 1/2 tablespoon olive oil.
  6. Bake for about 35 minutes or until peppers are tender and mixture has cooked through.
Recipe provided by the Bikini Chef Susan Irby

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Healthy Weight Loss Recipe-Egg Whites with Mushrooms

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Egg whites have no carbs and no fat but still have protein! Protein is essential to good health and weight loss and best of all, egg whites are as versatile to cook with as whole eggs. Save the yolks for other recipes where yolks are needed. Enjoy this quick, easy, and delicious healthy recipe for breakfast or lunch! Great as a healthy weight loss recipe.

Egg Whites with Mushrooms
Serves 2

6 egg whites
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon coconut oil
1/4 cup chopped green onion, green and white parts
1/4 cup chopped cremini mushrooms
1/4 cup chopped red bell pepper

In a small mixing bowl, whisk together egg whites, salt, and pepper. Set aside.

Heat 1/2 tablespoon in a non-stick skillet over medium heat. Add onion, mushrooms, and red bell pepper. Saute until just tender, about 2 minutes. Remove from skillet and set aside.

Return skillet to heat and add remaining coconut oil. Pour in egg whites and use a wooden spoon or non-metal spatula to scramble egg whites.

To serve, place divide egg whites between 2 serving plates and top with equal amounts of mushroom mixture.
by Susan Irby The Bikini Chef, host : Bikini Lifestyles on AM 790 KABC radio

Nutrition:
Calories: 121.9
Fat: 6.9g
Carbohydrates: 2.7g
Protein: 12.7g
Fiber: 0.9g
Sodium: 749.3mg

*#SOBikini Tip: If desired, cook egg whites in an omelet-style and place cooked mushroom mixture on one-half of the omelet and fold over. For added protein and flavor, add 1 tablespoon chopped fresh cilantro leaves and 2 tablespoons of crumbled feta cheese.

This recipe was provided by Susan Irby the Bikini Chef.  To see more of her recipe’s click here.

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Healthy Weight Loss Recipes-Spicy Chicken Cacciatore

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You will enjoy this healthy weight loss recipe.  It is a Spicy Southern-Italian Favorite.  It is high in protein and very low in fat and serves two.

Ingredients:

2 chicken breast halves, boneless and skinless

1/2 teaspoon salt pepper to taste

1/2 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 teaspoons dried basil

1/2 teaspoon dried red chili flakes

1 14-ounce can stewed tomatoes

2 red bell peppers, chopped

Directions:

Season chicken with salt and pepper. Spray a large skillet with pan

spray and brown chicken over medium heat, 3 minutes on each

side.

Transfer chicken to a plate and set aside. Add remaining

ingredients to skillet and simmer for 10 minutes. Return chicken

and juices to skillet, spoon sauce over chicken. Cover and simmer

for an additional 7 minutes or until chicken is tender and cooked

through.

Nutritional Analysis Per Serving:

Calories: 242

Protein: 30 grams

Fat: 3.5 grams

Carbohydrates: 24 grams

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Weight Loss Recipes-Halibut with Vegetables

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This healthy weight loss recipe is a perfect combination of tasty fish and colorful vegetables that is high in lean muscle building protein.  This recipe will serve four.

Ingredients:

2 pounds fresh halibut filet

1/2 red pepper

1/2 yellow pepper

1 yellow onion

16 cherry tomatoes

16 medium white mushrooms

Ingredients for basting sauce:

8 tablespoons low-sodium soy sauce

4 cloves garlic

1 slice fresh ginger root

1/2-inch thick

2 tablespoons + 2 teaspoons brown sugar

2 tablespoons + 2 teaspoons rice wine vinegar

Directions:

Cut the halibut filet into 1-inch cubes, making enough to evenly

thread onto 8 skewers. * Sprinkle with salt and pepper and set

aside. Cut the red and yellow peppers into 1-inch squares. Cut the

onion into 8 large chunks, and then separate each chunk into 2

pieces for easier threading. Wash the mushrooms and snap out the

stems.

If you plan to barbecue the kabobs and are using wooden skewers,

soak the skewers in water briefly before threading so they don’t

burn. Thread the fish, peppers, tomatoes, onion chunks and

mushrooms onto 4 large or 8 small skewers. If you are not going to

cook the kabobs right away, place in the refrigerator, loosely

covered with wax paper. Whirl all ingredients for the basting

sauce in the blender. The basting sauce can be made in advance

and refrigerated.

Preheat broiler (or prepare barbecue) and spray cold broiler pan

with pan spray. Place broiler pan under the heat for a few minutes

to heat up, then place the skewers carefully on the hot pan. This

will sear the fish and vegetables quickly. Spoon some of the basting

sauce over the fish, and broil 3 to 4 minutes, or until fish and

vegetables begin to brown. Turn skewers, spoon basting sauce

over, and cook the other side for another 2 to 3 minutes. Spoon any

additional basting sauce over the fish when serving.

*Note: Any firm fish will work for this recipe, as will cubed chicken

breast. Vary the vegetables according to your taste, but

mushrooms, tomatoes and peppers are a classic.

 

Nutritional Analysis Per Serving:

Calories: 335

Protein: 52 grams

Fat: 6 grams

Carbohydrates: 19 grams

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Weight Loss Recipes-Chicken Breast Salad

Weight Loss Recipes

This healthy weight loss recipe is full of antioxidants to help keep your skin glowing.

Serves 2

Salad:

2 chicken breast halves, marinated in teriyaki sauce, grilled,

refrigerated

1 pear, peeled and cubed

10 red grapes (red/purple)

1 small can mandarin oranges, drained (yellow/orange)

1 yellow pepper, sliced julienne (yellow/green)

1 carrot, julienne sliced (orange)

1/4 avocado, cubed (yellow/green)

2 green onions, chopped (white/green)

10 cherry tomatoes (red)

1-cup broccoli florets (green)

1 package European lettuce mix or raw spinach

Dressing:

1-tablespoon rice vinegar

2 teaspoons soy sauce

1/2-teaspoon sugar

1/8 teaspoon powdered ginger

1/4-teaspoon sesame oil

1/8-teaspoon white pepper

 

Directions:

Slice grilled chicken breasts into strips and place in large salad

bowl with other salad ingredients. In a small bowl, whisk together

dressing ingredients. Pour dressing over salad and toss.

 

Nutritional Analysis Per Serving:

Calories: 328

Protein: 32 grams

Fat: 5 grams

Carbohydrate: 42 grams