Cuisine: Lean Meats

Turkey Stuffed Peppers with Veggies

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Turkey Stuffed Peppers with Veggies
Be creative! Add other veggies, use different types of green leafies and different types of mushrooms.
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Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
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Instructions
  1. Preheat oven to 375 degrees
  2. Slice the tops of the peppers off and hollow out, removing the seeds. Chop the tops.
  3. Heat large skillet to medium high heat, add oil and once hot, add turkey. Cook for about 3 minutes.
  4. Add onions, chopped pepper, mushrooms, garlic, herbs and spices. Cook for 5 minutes, stirring occasionally.
  5. Add spinach and tomatoes and reduce heat to simmer. Cook for 5 minutes.
  6. Spoon mixture in a bowl and mix with 1 cup cheese.
  7. Stuff the peppers with the mixture. Place the peppers in a baking dish or smaller oven safe skillet and add 1/4 inch water to the bottom of the pan.
  8. Bake for 15 minutes. Sprinkle remaining cheese on the tops and bake for another 15 minutes.
  9. Garnish with fresh herbs.

Gingered Shrimp Cucumber Stir-Fry

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Gingered Shrimp Cucumber Stir-Fry
Great summer-time recipe when you are looking for creative ways to use all those cucumbers from your garden or CSA. Serve over rice.
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Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 12 oz shrimp peeled and deveined
  • 3 medium cucumbers
  • 2 tbsp sesame oil
  • 1 tbsp fresh ginger minced
  • 1 clove garlic minced
  • 1/4 cup green onions or chives thinly sliced
Sauce
  • 2 tbsp sherry
  • 1 tbsp low sodium soy sauce
  • 2 tsp cornstarch
  • 1 tsp sesame oil
  • 1/2 tsp sugar
  • 1/2 cup vegetable broth
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 12 oz shrimp peeled and deveined
  • 3 medium cucumbers
  • 2 tbsp sesame oil
  • 1 tbsp fresh ginger minced
  • 1 clove garlic minced
  • 1/4 cup green onions or chives thinly sliced
Sauce
  • 2 tbsp sherry
  • 1 tbsp low sodium soy sauce
  • 2 tsp cornstarch
  • 1 tsp sesame oil
  • 1/2 tsp sugar
  • 1/2 cup vegetable broth
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Instructions
  1. Cut ends from cucumbers, slice in half vertically and scoop out seeds. Cut into 2 inch sections lengthwise and then into 1/4 inch sticks. Set aside. Prepare sauce and set aside. Heat wok or pan over medium high heat. Add oil. When hot, add garlic and ginger and stir-fry 20 seconds. Add shrimp and stir-fry for 3 minutes. Remove from pan and add cucumbers and onions. Stir-fry for 1 minute. Add shrimp and sauce to pan. Bring to a boil, increasing heat if necessary. Stir until sauce thickens and you're done!
Sauce
  1. Whisk sauce ingredients together.

Irish Lamb Stew

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Irish Lamb Stew
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Course Main Dish
Keyword Irish Lamb Stew
Servings
Ingredients
  • 1 lb lamb boneless, cut into 2 inch pieces
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 tbsp grapeseed oil
  • 2 medium onions cut into wedges
  • 4 medium carrots cut into 3 inch lengths
  • 1 1/3 cup meat broth
  • 1 tsp thyme dried
  • 1 lb potatoes peeled and halved, 4 small
  • 1/3 cup Parsley chopped
Course Main Dish
Keyword Irish Lamb Stew
Servings
Ingredients
  • 1 lb lamb boneless, cut into 2 inch pieces
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 tbsp grapeseed oil
  • 2 medium onions cut into wedges
  • 4 medium carrots cut into 3 inch lengths
  • 1 1/3 cup meat broth
  • 1 tsp thyme dried
  • 1 lb potatoes peeled and halved, 4 small
  • 1/3 cup Parsley chopped
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Instructions
  1. Heat oven to 350 degrees.
  2. Pat lamb dry and roll pieces in salt and pepper.
  3. Heat oil in heavy bottom pot over medium high heat. Add meat, stirring to brown all sides.
  4. Set meat aside and add onions and carrots. Cook about 5 minutes until lightly browned.
  5. Add meat and broth, reducing heat to simmer. Add thyme and potatoes.
  6. Cover the pot and cook in the oven for an hour. Remove, skimming fat from stew. Garnish with parsley.

Chicken Provence

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Chicken Provence
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Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 1 chicken cut up and skinned or 6 skinless breasts or thighs
  • 1 large onion chopped in large pieces
  • 3 stalks Celery cut in sections
  • 15 small baby carrots cut into bite size pieces
  • 1 package Mushrooms sliced
  • For the Sauce
  • 1 14 oz can cream of mushroom soup Healthy Request brand
  • 1 14 oz chicken broth fat free low sodium
  • 1/2 cup water
  • 1/4 cup red wine
  • 1/4 cup Balsamic Vinegar
  • 1 tbsp olive oil
  • 2 tbsp Herbs from Provence
  • 5 tbsp stems fresh rosemary stripped
  • 1 tbsp Parsley Dried or several sprigs chopped fresh parsley
  • 1 tsp Tumeric
  • 1 tsp roasted garlic
  • 1 tbsp Grey poupon
  • Salt/pepper to taste
Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 1 chicken cut up and skinned or 6 skinless breasts or thighs
  • 1 large onion chopped in large pieces
  • 3 stalks Celery cut in sections
  • 15 small baby carrots cut into bite size pieces
  • 1 package Mushrooms sliced
  • For the Sauce
  • 1 14 oz can cream of mushroom soup Healthy Request brand
  • 1 14 oz chicken broth fat free low sodium
  • 1/2 cup water
  • 1/4 cup red wine
  • 1/4 cup Balsamic Vinegar
  • 1 tbsp olive oil
  • 2 tbsp Herbs from Provence
  • 5 tbsp stems fresh rosemary stripped
  • 1 tbsp Parsley Dried or several sprigs chopped fresh parsley
  • 1 tsp Tumeric
  • 1 tsp roasted garlic
  • 1 tbsp Grey poupon
  • Salt/pepper to taste
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Instructions
  1. Mix all ingredients in a saucepan – bring to boil and simmer for ten minutes, stirring occasionally.
  2. pray slow cooker with olive oil spray. Place chicken and vegetables in slow cooker, and top with sauce. Sprinkle extra dried parsley, pepper and herbs from Provence on top for color. Cook for 4 hours on high or 6-8 hours on low.
  3. Serve with brown rice and salad or veggies.

Perfect Pork Tenderloin

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Perfect Pork Tenderloin
Easy crock pot recipe. Come home to a wonderful aroma! Serve with wild rice and a luscious green salad. Can also be served as an appetizer for parties!
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Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 2 teaspoons olive oil extra virgin
  • 2-3 pound pork tenderloin
  • 2-3 teaspoons garlic (bottled) minced roasted
  • Salt and Pepper to taste
  • 2 teaspoons Rosemary dried
  • 2 teaspoons Parsley dried
  • 1 onion chopped
  • 1 package Mushrooms sliced
  • 12 baby carrots
  • 3 stalks Celery sliced into bite-sized pieces
  • 1 15 oz can beef broth lower sodium beef broth
  • 1/2 cup red wine
  • 2 tablespoons Worcestershire
  • 2 teaspoons Italian seasoning
  • 1 teaspoon mustard dried
Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 2 teaspoons olive oil extra virgin
  • 2-3 pound pork tenderloin
  • 2-3 teaspoons garlic (bottled) minced roasted
  • Salt and Pepper to taste
  • 2 teaspoons Rosemary dried
  • 2 teaspoons Parsley dried
  • 1 onion chopped
  • 1 package Mushrooms sliced
  • 12 baby carrots
  • 3 stalks Celery sliced into bite-sized pieces
  • 1 15 oz can beef broth lower sodium beef broth
  • 1/2 cup red wine
  • 2 tablespoons Worcestershire
  • 2 teaspoons Italian seasoning
  • 1 teaspoon mustard dried
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Instructions
  1. Pour oil into crock pot and wipe bottom and sides with a paper towel.
  2. Rub tenderloin with garlic, rosemary and parsley.
  3. Sprinkle salt and pepper to taste.
  4. Spread mushrooms, onion, carrots and celery around the sides of the loin.
  5. In a saucepan add broth, wine, Worcestershire sauce, Italian seasoning and mustard.
  6. Bring to a boil, stir and add to crock pot. Cook on low for 6-8 hours.

Turkey Meatloaf

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Turkey Meatloaf
A healthier, lower fat version of the American classic.
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Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 pound ground turkey breast
  • 1/2 cup Italian seasoned bread crumbs
  • 1/2 cup ketchup
  • 1 egg
  • 1/2 medium onion chopped
  • 1/2 teaspoon dried garlic granules
  • 1/4 cup dried parsley
  • 2 teaspoons Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon Pepper
  • 1 small can tomato sauce
Prep Time 10 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 pound ground turkey breast
  • 1/2 cup Italian seasoned bread crumbs
  • 1/2 cup ketchup
  • 1 egg
  • 1/2 medium onion chopped
  • 1/2 teaspoon dried garlic granules
  • 1/4 cup dried parsley
  • 2 teaspoons Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon Pepper
  • 1 small can tomato sauce
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Instructions
  1. Preheat oven to 350 degrees. In a large bowl, place turkey breast, bread crumbs, ketchup, egg, onion and seasonings.
  2. Mix thoroughly and shape into loaf.
  3. Place in 8x13 glass baking dish sprayed with nonstick spray.
  4. Top with tomato sauce and bake, uncovered for 50-60 minutes.

Lemon Chicken with Cucumber Sauce

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Lemon Chicken with Cucumber Sauce
This chicken dish is best with thighs and grilled.
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Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Marinade
  • 1 lb chicken
  • 2 lemon juiced
  • 4 tbsp dill fresh, chopped
  • 1 tbsp local honey (Local!)
Cucumber sauce
  • 1 large cucumber
  • 2 cups greek yogurt plain
  • 2 tbsp honey (Local!)
  • 2 cloves garlic fresh
  • Salt and Pepper to taste
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Marinade
  • 1 lb chicken
  • 2 lemon juiced
  • 4 tbsp dill fresh, chopped
  • 1 tbsp local honey (Local!)
Cucumber sauce
  • 1 large cucumber
  • 2 cups greek yogurt plain
  • 2 tbsp honey (Local!)
  • 2 cloves garlic fresh
  • Salt and Pepper to taste
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Instructions
For marinade
  1. In a small bowl combine: 2 Tbsps of the chopped dill, honey, juice of 1 lemon, and minced garlic.
  2. Place chicken in large bowl and pour marinade over it mixing to coat well.
For cucumber sauce
  1. In a medium bowl combine yogurt, chopped cucumber, the remainder of the dill, the juice of 1 lemon, and salt and pepper to taste.
  2. Grill chicken (or bake) until cooked thoroughly.
  3. Top with yogurt sauce.
  4. Serve with green beans and roasted red potatoes.

Black Rice, Spinach, Salmon and Mango Salad

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Black Rice, Spinach, Salmon and Mango Salad
An unusual and special recipe sure to wow friends and family!
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Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 8 ounce salmon fillet about 1/2 inch thick
  • 1/4 cup lime fresh juice
  • 1 tsp salt kosher
  • 1 tsp Cumin ground
  • 1 tsp ginger fresh, grated, and peeled
  • 1 clove garlic minced
  • 2 1/2 tbsp canola oil
  • 3 cups mango diced peeled (about 2 medium mangos
  • 1 cup tomatoes grape halved
  • 1/2 cup green onions thinly sliced
  • 1/2 cup green bell pepper finely chopped
  • 1 6 ounces spinach fresh package baby
Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 8 ounce salmon fillet about 1/2 inch thick
  • 1/4 cup lime fresh juice
  • 1 tsp salt kosher
  • 1 tsp Cumin ground
  • 1 tsp ginger fresh, grated, and peeled
  • 1 clove garlic minced
  • 2 1/2 tbsp canola oil
  • 3 cups mango diced peeled (about 2 medium mangos
  • 1 cup tomatoes grape halved
  • 1/2 cup green onions thinly sliced
  • 1/2 cup green bell pepper finely chopped
  • 1 6 ounces spinach fresh package baby
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Instructions
  1. Rinse rice, and drain well. Cook rice in boiling water 35 minutes or until al dente; drain. Cool.
  2. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Cool; break into bite-sized pieces.
  3. Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently.
  4. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.