for more meal plans and ideas go to
http://www.Workingoutwithtruth.com and receive newsletters in your email.
http://www.facebook.com/tiyonaosorio
Find out what to sub your salt for and why!
here are the receipes!
Chicken Curry
1tbop olive oil
1 onion, thinly sliced
4 cloves garlic diced
2ts[ fresh giner, grated
3 tbsp curry power
1/2 tsp cumin
1lb chicken breast cut into chucks
1 cup coconut milk
1/2 cup water
1/2 cup low fat 2% greek yogurt
juice of 1/2 lemon
coat skillet with oil and place over medium heat
2.sute onions until softened about 2mins, then add garlic,
curry, cinnamon and cumin. stir to combine, add chicken let sear, about 2 mintues
3. Add coconut milk, water, and yogurt, stir to coach and let simmer, stirring occassionally, until chick is cooked
through about 20mints. Add lemon juice and sitr to combine.
Jerk Fish
4cloves garlic, roughly chopped
1 medium yellow onion chopped
1scotch bonnet(or habanero) pepper or 1 jalepeno pepper, seeded and rougly chopped
juice of 1 lime
1tbsp olive oil
2tbsp 100% naturl maple syrup
2tsp thyme
2tsp black pepper
2tsp allspice
1tsp cinnamon
1/2 nutmeg
1lb tilapia
1. combine all ingredeints except for sih to a blender or food processor and puree
2. place fish in a bowl and coact with puree. let marinate for at least 1 hour or up to a day.
3. When ready tocook, spary a large skillet with nonstick spray over medium-high heat. add rish and cook, about 3 to 5 minutes on each
side. service with veggies.
Herb Lentils
1tbsp olive oil
2carrots diced
2 celry stalks, diced
1medium yellow onion, diced,
4cloves garlic diced
1cup dried lentil, rinsed and picked through
2 sprigs fresh thyme bruised
1stalk fresh rosemary, bruised
water(about 2 cups)
2tbsp olive oil
juice of 1/2 lemon
1tbsp red wine vinger
1Put oil mediuom pot. Add beggies and garlic, suate over medium heat until softened.
2add lentils, thyme, rosemary and water. brint to a boil, reduce heat to simmer and cover, cook until lentils are sogt, about 25 minutes
3remove thyme and rosemary sprigs and transfer lentils to a bowl. Add oil, lemon juice and vingar and stir.
