Tag: recipe

Dave’s Spaghetti

zucchini-spaghetti-bolognese

1-15oz can tomato sauce (no added sugar)

¼ onion

2 cloves garlic

1 lb ground bison or lean ground beef

½ tsp. sea salt

½ tsp. dried oregano

½ tsp. dried basil

½ tsp. dried parsley

1tsp. agave syrup

2 tbs. balsamic vinegar

2 tbs. olive oil

2 small zucchini

  1. Take ground meat and make little meat balls, add a little steak seasoing and brown in olive oil
  2. When meat is about half-way cooked-add diced onion and chopped garlic into pan and sauté
  3. Add tomato sauce
  4. Add in seasonings, along with agave and balsamic vinegar
  5. Slice zucchini long way in little ¼” x ¼“ strips. Add to hot mix and stir gently.
  6. Simmer. Approximately 10 minutes, until zucchini is soft.
  7. Enjoy!

Copyright David MacDonald

Grilled Zucchini Roll-Ups

Grilled Zucchini Roll-Ups

Prep Time: 10 mins                                         Cook Time: 10 mins

 

2     large zucchini, cut lengthwise into strips, ¼-inch thick

1     red bell pepper, seeded, cut into quarters

2     tbsp. extra virgin olive oil, divided

1     (4-oz.) pkg. herbed goat cheese

1     tbsp. finely chopped fresh basil

2     tsp. balsamic vinegar

 

 

  1. Coat grill with nonstick cooking spray. Preheat grill to medium-high (350* to 400*F). Brush both sides of zucchini strips and bell pepper quarters with 1 tbsp. of the oil. Season with salt and pepper to taste.
  2. Place zucchini and bell pepper on grill.   Grill 3 to 5 minutes per side or until soft. Remove from grill; slice bell pepper into ¼-inch strips.
  3. Place 1 tsp. of the goat cheese about ½ inch from one end of each zucchini strip. Top each with 1 bell pepper slice. Gently roll up the strip, and place seam side down on a serving platter. Repeat with remaining ingredients. Sprinkle roll-ups with basil, drizzle with vinegar and remaining 1 tbsp. of oil, and serve.

 

Makes 12 to 16 roll-ups

Per serving:  45 calories, 3g fat, 2g saturated fat, 5mg cholesterol, 40mg sodium, 2g carbohydrate, 1g fiber, 2g protein

 

 

Wait until week 7 to try adding in goat cheese.

Almond Chicken Salad

Almond Chicken Salad

This simple, but nice, recipe was contributed by a Go Figure client.  It can be used as is, or as a base to which more veggies can be added.  Have it for a light summer dinner, and be sure to make enough for lunch the next day.

 

1 lb. chicken tenders

2 sticks celery, chopped

¼ cup onion, chopped fine

¼ cup mayonnaise

2 Tbsp. toasted slivered almonds*

Cook chicken, or used leftover chicken breast, and cut into small pieces.  Chop celery into ¼ inch pieces. Mix together all ingredients.  Add salt and pepper to taste.

 

*Slivered almonds can be purchased that way, and can be toasted on stovetop or oven on low heat.  Keep extras in freezer to preserve nutrients and use for quick add-in to salads and entrées.

 

Optional add-ins for salad: cucumber, dried fruit-sweetened cranberries (available in bulk at Co-op.)

 

 

 

Classic Cobb Salad

Classic Cobb Salad

With a little planning, you can have a few leftovers that make a great salad!

Start with:

Baby spinach

Top with:

Avocado slices

Feta cheese or a little shredded low-fat colby

Hard-boiled egg slices

Sliced olives

Tomato slices

Add:

Chicken or turkey breast strips

Cooked bacon strips, crumbled

Drizzle with:

Oil and vinegar, or a little of your favorite dressing mixed with olive oil

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