Think your choices are limited on 30/10? THINK AGAIN! I am not so creative in the kitchen…but my friends and family have some KILLER ideas for on-plan meals that are DELICIOUS and NUTRITIOUS! Some of these are from 30/10 and are on-plan approved and others have been home grown and tweaked to meet the 30/10 guidelines! Please let me know how they work for you!
Zucchini Bisque Soup- 30/10 provided
- 2 1/2 pounds of zucchini
- 1/2 sweet onion, chunked
- 1 leek, rough chopped
- 4 cloves of garlic, pealed.
- 2 tablespoons of olive oil
- 1-2 teaspoons of kosher salt.
- 2 1/2 cups chicken or vegetable broth- sugar free of course
- Heat oven to 400 degrees. Find a big bowl and dump the olive oil in. Peal the garlic-no need to chop- and throw that into the bowl. Cut the ends off of the zucchini, and cut the remainder into 1/2 inch slices. Dump into the bowl with the olive oil. Rough chop the half onion and dump into the bowl. Trim the leak up so only the good part is left then slice length-wise (hotdog) so you have two halves. Then rough cut the two halves into smaller pieces and dump into the bowl! Sprinkle the salt over everything and give it a good mix. Drop it all on a cookie sheet and bake at 400 degrees for 20 minutes. When done cooking dump half of this steaming goodness into a Vitamix or food processor, add half of the broth and blend up!!! Repeat for the second half and BOOM…Zucchini Bisque! We poured it into mason jars that we will freeze for the long winter months ahead.
This soup is SO delicious…it hits all of my mouth pleasure sensors. It is creamy, salty, aromatic, garlicky, leeky, BRIGHT GREEN and warming. I am going to try it with some cauliflower breadsticks soon for a complete and filling meal.
30/10 “Best Salad Dressing” Lorified!– thats my moms name…she added some things to make it super awesome.
- 3/4 cup olive oil
- 1/4 cup FRESH lemon juice
- 1/4 cup yellow mustard- sugar free
- 1/2 teaspoon sea salt
- 2-3 drops liquid Stevia
- 1/4 sweet onion, chopped
- Dash of Cumin
- Dash of Paprika
- Throw all ingredients into the Vitamix/blender and let it do its thing for about a minute! Season to taste. I am going to add some garlic next time just to see what that will taste like!
- This makes about 1 1/2 cups of dressing that will keep for about 2 weeks in the fridge.
Spicy Stuffed Peppers- 30/10 provided
- 4 bell peppers
- 2-3 cloves garlic
- 1 lb. lean ground turkey
- 1 large tomato ½ onions, coarsely chopped
- Spice mixture (recipe below) or Mrs. Dash
- 2 C. cauliflower
- Olive oil
- Crushed pepper
Preheat oven to 400°. Slice peppers approximately 1” from tops, save tops. Clean out seeds and membrane from the insides of the peppers, rinse. Grate cauliflower coarsely, and microwave for 1.5 minutes (if you’d prefer, you can add it earlier on in the sautéing below in place of microwaving*). Cook turkey in a skillet on medium heat, and add Montreal Steak seasoning (listed below), salt, and rushed pepper to taste. Once turkey has cooked through, remove from heat and set aside. Sauté onion and garlic in olive oil. Add in tomato to briefly sauté (about 1 minute). Add in cauliflower rice, then turkey and stir for 2-3 minutes before removing from heat. Allow mixture to cool a few minutes. Scoop turkey mixture into peppers, re-cap, then brush the outsides lightly with olive oil. Bake peppers for 15 minutes at 400 degrees, or until edges are golden and peppers are somewhat soft. Smaller peppers take approximately 20 minutes to cook.
Lor-Doggs BOMB-ASS Beast Mode Salad Dressing! aka “HERBED VINAIGRETTE”
2 TABLESPOONS OLIVE OIL
2 TEASPOONS CIDER VINEGAR
1 TEASPOON MRS. DASHS ORIGINAL BLEND SPICE
1/4 CUP CHOPPED SWEET ONION
STEVIA TO TASTE PREFERENCE
PUT ALL INGREDIENTS IN VITAMIX. BLEND WELL.
FROM: MOM aka Lor-DOGG!
Spinach and Feta Meatballs- 30/10 provided
- 6oz ground turkey
- 2 cloves garlic, chopped
- 1 cup chopped spinach
- 2 oz low-fate feta cheese, crumbled
- 1 egg
- Pinch of black pepper and salt
- 1 TBSP of olive oil
- Walden Farms tomato or Alfredo sause
** If tripling or doubling, I recommend using on 1 egg for a double or two eggs for a triple. My first attempt did not bind as well as I would have hoped and we think less egg= better bind!**
** These can also be baked if you do not want to fry! 350 degrees for 25-30 minutes will cook them through!**
- Mix all ingredients together in a large mixing bowl.
- Take a small handful of the mixture and shape it into a ball.
- At 1-2 TBSP of oil to a frying pan, let heat then place meatballs into hot pan, Fry for 2 minutes on each side.
- Turn heat down to low, medium low, pour Waldens Farms sauce over meatballs and cover to simmer for 15-20 minutes, cooling the meatballs thoroughly.
Cauliflower Breadsticks- 30/10 provided
- 2 cups “riced” cauliflower
- 2 egg whites (6 TBSP)
- 2 cloves garlic, minced
- 2 TBSP low-fat Feta
- 1/2 Tsp sea salt
- 1 TBSP Ms. Dash Original or Italian seasoning
- 1/4 Tsp black pepper
- 1-2 TBSP olive oil
- Clean tea towel/cheese cloth
** I ended up baking them for 30 minutes then 15 minutes on the other side. It crisped them up without drying them out! If it seems “runny” or watery at first its OK- it will bake off!**
- Pre heat oven to 350 degrees. Line load pan with parchment paper and set aside.
- Heat olive oil over low heat and add in garlic. Simmer for no more than 2 minutes and set aside.
- Cook the cauliflower rice for 8 minutes in a microwave safe bowl. Once completed, transfer cooked cauliflower to tea towel or cheese cloth and squeeze off excess water. CAUTION- cauliflower and water will be HOT!
- Placed strained cauliflower into bowl and add all remaining ingredients.
- Spread mixture evenly into loaf pan and bake at 350 for 25-30 minutes. Edges will begin to brown.
- While baking, line a baking sheep with parchment paper.
- When loaf is cooked, transfer onto baking sheet opposite side up and bake for another 10-15 minutes.
- Let cool then cut and enjoy! Optional- Garnish with fresh parsley or Italian seasoning mix when serving.
Garlic Herb Crusted Pork Tenderloin
2 garlic cloves, finely chopped (about 1 tablespoon)
1 teaspoon sea salt
1 tablespoon fresh sage, finely chopped
1/4 teaspoon fresh ground black pepper
1 tablespoon fresh rosemary, finely chopped
2 tablespoon olive oil, divided
1 teaspoon fresh thyme, chopped
1 pork tenderloin
Stir together garlic, sage, rosemary, thyme, salt, pepper, and 1 tablespoon olive oil in a small bowl. Rub mixture all over pork. Let marinate 30 minutes to 2 hours. Preheat oven to 400 degrees. Heat a large, heavy, and oven proof sauté pan over medium-high heat. Add olive oil. Add pork, and brown on each side (about 4 minutes on each side). Transfer pan to oven. Roast pork turning occasionally until a thermometer inserted into thickest part registers 145 degrees to 150 degrees, about 20 minutes. Transfer pork to a cutting board; tent with foil, and let rest 10 minutes before slicing.
Spinach Saute’- by April
- 3-4 cups baby spinach
- 1 large white or sweet onion, chopped so that you have long pieces
- 2 cups sliced mushrooms
- 1-2 tablespoons of garlic from a squeeze tube- sounds weird I know but it makes the dish creamy (We like garlic so adjust to your preference)
- 1 tablespoons of Basil from a squeeze tube- it seriously makes it creamy
- 2 tablespoons olive oil
- Pinch of salt
- Dump in your 2 tablespoons of olive oil and salt in a LARGE skillet and turn that baby on to medium!
- Chop your onion and place it the skillet. Add in your mushrooms, garlic and basil and mix it all up. Let that bad boy cook away for about 6-10 minutes- until the onion gets a little soft. Continue to stir and mix as its cooking.
- Add in your spinach and saute’ for just 1-2 minutes…until the spinach leaves start to wilt.
- Remove from the heat, let cool a bit and enjoy! If you want to get REAL fancy cut up some cooked sausage or chicken breast and throw that in the mix!