12 Whole Food, Anytime Recipes - Georgie Fear RD Www.AskGeorgie.com
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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 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.
2
Table of Contents
Apricot, Basil & Goat Cheese Stuffed Chicken 4
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 12
Peach Jalapeno Salsa 13
Pickled Beets and Onions 14
Vegetable Frittata 15
3
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)
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- Nutrition Facts Per Serving
spoon each salt and pepper. 195 calories
3. Place chicken on a cutting board and use a paring knife to slice a 5 g total fat
pocket into the side of each chicken breast to hold the filling. Enlarge 3 g saturated fat
the pocket carefully without cutting all the way through. Divide filling be- 5 grams carbohydrate
tween pieces of chicken. 2 g fiber
4. Season outside of chicken lightly with additional salt and pepper. Place 34 g protein
on prepared sheet and cover with foil. Bake for 30 minutes, then remove
foil and broil for 3 minutes to brown surface.
4
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
Directions [Serves 2]
1. Preheat oven to 350°F and line a baking sheet with foil. Coat foil with Nutrition Facts Per Serving
olive oil spray and set aside. 89 calories
2. Use a paring knife to remove mushroom stems and chop finely. 5 g total fat
3. In a medium bowl, combine chopped mushroom stems, arugula, wal- 1 g saturated fat
nuts, egg, salt and pepper. Mix to combine. Use mixture to stuff mush- 7 grams carbohydrate
room caps and place (stuffing side up) on prepared baking sheet. 2 g fiber
4. Bake for 25-30 minutes or until stuffing is firm to the touch. 6 g protein
5
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.
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 Nutrition Facts Per Serving
refrigerated.) 223 calories
2. Season chicken lightly with salt and pepper and cook on indoor or out- 6 g total fat
door grill for 8-10 minutes or until cooked through. Place one breast on 1 g saturated fat
each plate and divide tomato mixture on top. 4 grams carbohydrate
1 g fiber
35 g protein
6
Cauliflower Home Fries
A lower carbohydrate alternative to
white potato home fries. Serve with eggs
or omelets for a filling, nutrient dense
breakfast.
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 Nutrition Facts Per Serving
butter and heat for 1 minute. 44 calories
3. Add cauliflower and onion to pan, and sprinkle with seasoned salt, pa- 2 g total fat
prika and pepper. 1 g saturated fat
4. Cook for 10 minutes, turning slices every few minutes so that they brown 6 grams carbohydrate
but do not burn. 2 g fiber
1 g protein
7
Curried Chicken Salad with Pistachios
This chicken salad is anything but
boring. It’s got just enough exotic
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 (
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
Directions [Serves 6] Nutrition Facts Per Serving
1. Preheat oven to 350°F. 77 calories
2. Cut mushrooms, zucchini, onion, eggplant and pepper into large pieces, 3 g total fat
about 2” in size. Place in a large mixing bowl. 0 g saturated fat
3. In a separate medium bowl, combine garlic, vinegar, oil, salt and pepper 13 grams carbohydrate
and whisk to blend. Pour over vegetables and stir to coat. 4 g fiber
4. Divide vegetables between two 13 x 9" baking dishes and bake 40 min- 3 g protein
utes.
9
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
Directions [Serves 4] Nutrition Facts Per Serving
1. Using a box grater, finely grate mushrooms and zucchini into a large 177 calories
bowl. Finely mince the onions and parsley, and add to bowl. Add salt 1 g total fat
and pepper, and gently mix in turkey until mixture in uniform. Form into 4 0 g saturated fat
patties. 3 grams carbohydrate
2. Lightly coat a large nonstick pan with cooking spray and heat over me- 1 g fiber
dium flame. When hot, add turkey burger patties and cook for 5-6 min- 35 g protein
utes on each side or until internal temperature reaches 160 degrees.
10Mango-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
Directions [Serves 4] Nutrition Facts Per Serving
1. In a mixing bowl, combine all ingredients and stir. Slightly mash mango 39 calories
with the back of a spoon. 0 g total fat
0 g saturated fat
9 grams carbohydrate
1 g fiber
1 g protein
11Paella with Cauliflower Rice
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 Nutrition Facts Per Serving
and pepper until soft, about 3 minutes. 224 calories
3. Crush the saffron threads and add to the pan. Add the shrimp, paprika 5 g total fat
and water, and cook until shrimp are opaque. Add the peas and cauli- 0.5 g saturated fat
flower “rice” and gently fold to mix with other ingredients. Add the 8 grams carbohydrate
steamed mussels, and stir gently to combine. Continue cooking until pa- 2 g fiber
ella is heated through. 36 g protein
12Peach 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
Directions [Serves 4] Nutrition Facts Per Serving
1. In a mixing bowl, combine all ingredients and stir. Refrigerate at least 1 27 calories
hour before serving. 0 g total fat
0 g saturated fat
6 grams carbohydrate
1 g fiber
1 g protein
13Pickled 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
Directions [Serves 6] Nutrition Facts Per Serving
1. To cook beets, scrub and wrap in tin foil. Place wrapped beets on a bak- 41 calories
ing sheet and cook for 60 minutes at 400°F. Allow to cool. Unwrap foil 0 g total fat
and peel skins from beets. 0 g saturated fat
2. Slice beets into ¼ inch thick slices and place in a large mixing bowl with 9 grams carbohydrate
onion. Pour in vinegar and stir to coat. Add salt to taste. 3 g fiber
3. Refrigerate for at least an hour before enjoying. Beets are even better on 1.5 g protein
the second day.
14Vegetable Frittata
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] Nutrition Facts Per Serving
1. Preheat oven to 375°F. 217 calories
2. Coat a cast iron or ovenproof skillet with cooking spray and add mush- 7 g total fat
rooms, peppers and onion. Cook until soft, then turn off heat. 3.5 g saturated fat
3. In a large mixing bowl, combine tomato, eggs, egg substitute, salt and 10 grams carbohydrate
pepper. Pour into skillet and stir a little to distribute vegetables and 2 g fiber
cheese evenly in the egg mixture. 28 g protein
4. Bake 45 minutes.
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