Puerto Rican Beef steak and Onions dish.... Delicioso

Bistec Encebollado Puerto Rican Dish .... Beef Steaks W/Onions
Easy as 1-2-3

2 pounds beef steak, thinly sliced
½ cup olive oil
2 cloves of garlic
dash dried oregano leaves
2 large white onions, sliced in rings
¼ cup distilled white vinegar
1½ cups water
1 tsp. salt

Serve w/brown rice or white

Sweet fry plantains.  and Avocado.

Buy Yellow very ripe Plantains, 

fry them in butter in low  heat till they are tender and golden.

1. Dump all ingredients in a gallon-size plastic bag and turn so that all the ingredients mix together. Refrigerate at least 4 hours or a couple of days (or freeze for later use).

2. Dump contents of bag in a heavy skillet and bring it to a boil. Cook over low heat, covered, for about 40 minutes or so. The meat will be very tender and tasty.

Enjoy! 

By Maria N.

BRUNCH FOR SATURDAY MORN???? WAFFLES/ COFFEE OR TEA.

 servings, 2 waffles each

I

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.   

INGRIDIENTS: 

• 2 cups buttermilk, or coconut milk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil or coconut oil 
• 2 teaspoons vanilla extract

PREPARATION

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, honey , coconut oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter. 30 MINUTES ACTIVE TIME.
5. You can serve w/ blueberries, peaches, and apples. Add honey instead of syrup. or cook the fruit for about 5 minutes  it will make a good yummy, healthy syrup.  Enjoy w/ eggs if you like or just plain waffles. 

TIPS & NOTES

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

NUTRITION

Per serving: 188 calories; 4 g fat ( 1 g sat , 2 g mono ); 55 mg cholesterol; 30 g carbohydrates; 8 g protein;3 g fiber; 328 mg sodium; 227 mg potassium.

Nutrition Bonus: 144 mg calcium (14% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

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Fajitas A la Carte.... Authentic, healthy and easy!

For 4 people:

2 Chicken breast or beef

Corn Tortillas.

5 scallop onions

 Handful cilantro

1 green pepper

2 tomatoes

1jalapeno

1 ripe avocado

one dash of cumin

Cut chicken or beef  into long strips

Cook the chicken or beef in a small amount of olive oil  cook it  frying pan for 10 minutes, use the sauce left from the meat in the pan to fry all the legumes.

cut all the above legumes "except the avocado" into small pieces cook it for 5 minutes in the frying pan.

Warm up the tortillas in a frying pan.

immediately add all the above in the corn tortilla fold the  tortilla in half, add

cheese if you  so desire.

Enjoy it w/refried beans or rice  By Maria N.

You can eat  a yummy meal and healthy with out breaking your wallet.

For mothers who have children this is a great dish the kids love it and it is healthy.

Many times, you can just fold some refried beans in a hot tortilla w/ avocado and cilantro and it is delish and healthy.

When I lived overseas our budget was very pitiful and this meal kept us going many times.  Enjoy!

Cream of Zucchini w/ Grilled Cheese Sandwich: Easy, fast, Nutritious!

Zucchini a great source of vitamins and non fat veggie.

Zucchini

Zucchini is a highly nutritious and versatile vegetable. Virtually fat and sugar free, zucchini is a great source of fiber, protein, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and vitamin A, C, and B6. Zucchini is delicious grilled, or as a supplement to any casserole because it absorbs flavors well. Like cucumber, zucchini is a wonderful weight loss food. In addition, nutrients in zucchini have cancer prevention, eyesight, and cholesterol reducing benefits. You can even eat zucchini blossoms, which are a colorful and decorative addition to any plate.


RECIPE:  Easiest Recipe ever!

4 yellow squash, or 4 Zucchini

Wash and cut into small pieces, cut and boil for 10 minutes

When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil

Small sprinkles of powder garlic

 Add the Blend Squash to the onion in the frying pan.

Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.

Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

Zucchini a great source of vitamins and non fat veggie.

Zucchini

Zucchini is a highly nutritious and versatile vegetable. Virtually fat and sugar free, zucchini is a great source of fiber, protein, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and vitamin A, C, and B6. Zucchini is delicious grilled, or as a supplement to any casserole because it absorbs flavors well. Like cucumber, zucchini is a wonderful weight loss food. In addition, nutrients in zucchini have cancer prevention, eyesight, and cholesterol reducing benefits. You can even eat zucchini blossoms, which are a colorful and decorative addition to any plate.


RECIPE:  Easiest Recipe ever!

4 yellow squash, or 4 Zucchini

Wash and cut into small pieces, cut and boil for 10 minutes

When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil

Small sprinkles of powder garlic

 Add the Blend Squash to the onion in the frying pan.

Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.

Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

Cream of Squash or zucchini w/ Grain Bread Sandwiches

Easiest Recipe ever!

4 yellow squash, or 4 Zucchini
Wash and cut into small pieces, cut and boil for 10 minutes
When is finished cooked, put in a blender.

 1/4 of raw onion cut in very small pieces... brown it in butter or olive oil
Small sprinkles of powder garlic
 Add the Blend Squash to the onion in the frying pan.
Add, 1/2 cup of 1/2 and 1/2 cream or just plain milk.
Heat it up for 5 minutes.

Enjoy it w/ a cold Chicken sandwich or hot grilled cheese sandwich.

Enjoy! Good Eats by Maria S.

How to make Spaguetti squash

Spaghetti Squash

Spaghetti squash is a good alternative to pasta, potatoes, or rice. The cooked squash flesh shreds into threads like thin spaghetti or vermicelli, hence its name. On average, a spaghetti squash measures about 12 inches in length and about 6 inches in diameter. The squash should be an even light yellow color and firm with no bruises. Store whole at room temperature up to 3 weeks. Spaghetti squash is available year-round with peak season in fall.

Spaghetti squash has a very mild flavor, thus it is usually served with a sauce of some sort. It may also be enjoyed simply with salt and a bit of butter. Cooking the squash is very simple.

You will need:
• 1 spaghetti squash.
• Large sharp knife.
• Baking pan.
• Oven.
• Kitchen fork.