Weight Loss Goddess

What You Need:

1 1/2 lb. pork tenderloin

1/2 t salt

1/4 t of pepper

1/2 C of honey

6 T of Dijon mustard

1 t ground ginger

1 t ground cinnamon

1/2 t ground cloves

10 small new potatoes

4 carrots, sliced into coins

3 C of frozen cut green beans

How to Make It:

Set the oven temperature to 450 degrees and allow the oven to preheat.

Spray a cast iron Dutch oven well with a non stick cooking spray.

Place the meat into the pan.

Season the meat with the salt and pepper.

Place the honey into a small mixing bowl.

Whisk in the mustard, ginger, cinnamon and cloves until well blended.

Pour the mixture over the top of the meat.

Place the potatoes into the pan.

Add the carrots and green beans.

Cover the pan and bake 45 minutes or until the pork is completely cooked through.

Makes 4 servings

This kid friendly dinner is low in fat and filled full of nutrients.  You can substitute, chicken breasts, turkey breast or even salmon into this recipe if you prefer.

Preparation Time:  approximately 5 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 50 minutes

Nutritional Information:  (approximate values per serving)

Calories 507; Fat 6g; Carbohydrates 79g; Cholesterol 105 mg; Sodium 475 mg; Protein 41g;

Fiber 7g

What You Need:

1/2 C of pine nuts

4 C of tubular pasta

1 1/3 C of water

1 t of olive oil

1/2 red onion, sliced

8 oz. soft goat cheese

1/2 C oil packed sun dried tomatoes, chopped

1/2 t of red pepper flakes

1 t basil

6 T of balsamic vinegar

10 mushrooms, sliced

10 kale leaves, stemmed and chop roughly

How to Make It:

Allow the oven to preheat to 450 degrees and spray the inside and lid of a cast iron Dutch oven with a non stick cooking spray.

Spread the pine nuts in an even layer on a cookie sheet.

While the oven is preheating place the pine nuts in the oven and toast for 3 minutes or until golden, stirring a couple of time for even toasting.

Remove the pine nuts and set aside to cool slightly.

Dump the pasta into the bottom of the prepared Dutch oven.

Pour the water over the pasta and stir to make an even layer.

Scatter the onion slices over the pasta then add the cheese.

Spread the tomatoes over the top and sprinkle evenly with the red pepper flakes and basil.

Pour the vinegar into the pan.

Add in the mushrooms and pine nuts.

Fill the pan with as much of the kale as you can fit in and still have a tight fitting lid.

Bake 45 minutes or until the pasta is tender.

Makes 4 servings

This is a tasty pasta side dish that can be added to any meal.  Want to make it the main course? Add strips of prosciutto or salami to the pan before adding the tomatoes. 

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 55 minutes

Nutritional Information: (approximate values per serving)

Calories 476; Fat 19g; Carbohydrates 61g; Cholesterol 10 mg; Sodium 299 mg; Protein 18g; Fiber 5g

What You Need:

4 garlic cloves, chopped

1 small onion, halved and sliced

2 jalapeno pepper, stemmed, seeded and chopped

2 C of instant brown rice

2 C + 2 T of vegetable broth

1 t ground cumin

1 t ground turmeric

3 carrots, sliced into coins

2 parsnips, sliced into coins

1 zucchini, halved and cut into 1/2 in. slices

3 C of frozen peas

How to Make It:

Set the oven control to 450 degrees allowing the oven to preheat.

Coat the inside and the lid of a cast iron Dutch oven with cooking spray.

Scatter the garlic, onions and jalapeno into the bottom of the pan.

Spread the rice evenly over the top.

Pour the broth into a bowl.

Add the cumin and turmeric and whisk until blended in well.

Pour 3/4 of the mixture over the top of the rice.

Stir to coat the rice well with the liquid then spread the rice out evenly.

In order layer the carrots, parsnips, zucchini and then the peas.

Pour the remaining broth into the pan.

Cover and bake 45 minutes or until the vegetables are tender.

Makes 4 servings

White rice may be used in place of the brown rice if you prefer.  You can also mix up your vegetables.  Add corn, potatoes or even squash to make this dish something different every time you make it.

Preparation Time:  approximately 25 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour 10 minutes

Nutritional Information:  (approximate values per serving)

Calories 567; Fat 1g; Carbohydrates 105g; Cholesterol 0 mg; Sodium 314 mg; Protein 21g;

Fiber 20g

What You Need:

1/2 of an onion, sliced thin

6 garlic cloves, crushed

1 t of ginger

1 sweet potato, halved lengthwise and sliced into 1/4 in. pieces

1 1/2 lbs. shrimp

3 bananas cut into 1/4 in. slices

1 bell pepper, cored, seeded and cut into thin strips

1/2 T of water

1 T of sugar

1 t red pepper flakes

4 T of white vinegar

1/2 t salt

1/4 t pepper

1 (10 oz.) pkg. frozen spinach

1 (14 oz.) can diced tomatoes, drained well

How to Make It:

Set the oven temperature to 450 degrees and allow the oven to preheat.

Coat the inside of a cast iron Dutch oven with a non stick cooking spray.

Scatter the onions and garlic into the bottom of the pot.

Sprinkle evenly with the ginger.

Place the sweet potato slices over the onions and garlic.

Layer the shrimp over the potatoes.

Arrange the bananas over the shrimp and slide the bell pepper strips between the banana slices.

Place the water into a measuring cup.

Add the sugar, red pepper flakes and vinegar.

Whisk until the sugar has completely dissolved.

Stir in the salt and pepper.

Pour have of the seasoned water over the ingredients in the Dutch oven.

Layer the spinach into the pan and top the spinach with the tomatoes.

Pour the remaining seasoned water over the top.

Cover and bake 25 minutes or until the vegetables are tender.

Makes 4 servings

The bananas are what give this dish its tropical taste.  Be sure to remove any brown spots from the bananas before slicing them.  For a little spice add a chopped Serrano pepper in with the onions and garlic.  Because sweet potatoes differ so much in size only use enough to make a single layer over the onions and garlic.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 25 minutes

Total Time:  approximately 40 minutes

Nutritional Information: (approximate values per serving)

Calories 281; Fat 2g; Carbohydrates 57g; Cholesterol 43 mg; Sodium 317 mg; Protein 11g;

Fiber 8g

What You Need:

1 C of brown rice

2 C of vegetable broth

1 1/2 lbs. halibut fillets

4 T of olive oil

2 T of soy sauce

1 t garlic minced

1 t of red pepper flakes

2 T of sun dried tomatoes

3 C of cauliflower florets

1 zucchini, halved horizontally and cut into half moons

1/2 t of salt

8 mushrooms, sliced

How to Make It:

Preset the oven temperature to 450 degrees and spray a Dutch oven pan with olive oil cooking spray.

Place the rice into the pan. 

Add the vegetable broth and stir to coat the rice well.

Lay the fish fillet over the rice.

In a mixing bowl whisk together the olive oil and soy sauce.

Stir in the garlic, red pepper flakes and tomatoes.

Pour half of the mixture over the fillets.

Add the cauliflower and zucchini to the pan.

Sprinkle the salt over the vegetables and pour the remaining olive oil mixture over the top.

Spread the mushrooms evenly over the coated vegetables.

Cover and bake 45 minutes or until the vegetables are fork tender.

Makes 4 servings

You may use any type of flavored oil or peanut oil in this recipe.

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 55 minutes

Nutritional Information: (approximate values per serving)

Calories 489; Fat 20g; Carbohydrates 52g; Cholesterol 32 mg; Sodium 486 mg; Protein 28g;

Fiber 6g

What You Need:

3 C of macaroni

1 (28 oz.) cans of tomatoes

2 garlic cloves, minced

1/2 t of salt

1/4 t of pepper

1 t of olive oil

1/2 of an onion, chopped

1 t of basil

1 t of oregano

1 lb. of ground turkey

3 large handfuls of fresh spinach

How to Make It:

Light oil a cast iron Dutch oven pan with olive oil.

Allow the oven to preheat to 450 degrees.

Place the macaroni into the bottom of the pan.

Drain the tomatoes into a measuring cup and add enough water to make 1 1/3 C.

Add 1/3 of the garlic, the salt and pepper to the tomato juice mixture and stir to blend.

Pour the liquid over the macaroni and stir to coat well.

Place the tomatoes into a mixing bowl and add the remaining garlic.

Stir in the onion, basil and oregano until combined.

Crumble the ground meat into the bowl and mix with your hands until all the ingredients are blended together well.

Drop forkfuls of the meat mixture into the pan.

Top with the spinach leaves.

Cover the pan and bake 45 minutes or until the macaroni is soft.

Makes 4 servings

Any type of ground meat will work well with this recipe including ground pork.  2 (10 oz.) pkgs. of frozen spinach may be used in place of the fresh spinach.  Add it to the meat mixture before mixing instead of adding last.

Preparation Time:  approximately 5 minutes

Baking Time:  approximately 45 minutes

Total Time: approximately 50 minutes

Nutritional Information:  (approximate values per serving)

Calories 425; Fat 14g; Carbohydrates 51g; Cholesterol 43 mg; Sodium 512 mg; Protein 21g;

Fiber 5g

What You Need:

1 t cumin seeds

1 1/2 lbs. chicken breasts

1/2 t of salt

1/4 t of pepper

4 garlic cloves, minced

1 potato, cut into 1 inch cubes

1 bell pepper, cored, seed and cut into wedges

1 small yellow summer squash, cut into chunks

3 C of broccoli florets

6 T of wine vinegar

6 T of orange juice

1 t of oregano

1 t of paprika

1/2 t of allspice

1/4 t of red pepper flakes

How to Make It:

Spray the lid and the inside of a cast iron Dutch oven with cooking spray.

Allow the oven to preheat to 450 degrees.

Spread the cumin seeds over the bottom of the prepared pan.

Lay the chicken over the seeds and season with the salt and pepper.

Spread the garlic over the chicken.

Layer in order the potatoes, bell pepper, squash and broccoli over the chicken.

Pour the vinegar into a mixing bowl.

Add the orange juice and whisk lightly.

Add in the oregano, paprika, allspice and pepper flakes and whisk until well combined.

Pour the mixture over the chicken and vegetables.

Cover the pan and bake 45 minutes or until the chicken is thoroughly cooked.

Makes 4 servings

There is no need to peel the potatoes before cutting them into the cubes.  The skins hold most of the nutrients found in potatoes.  You may also substitute sweet potatoes for the white potatoes if you prefer.  You can also substitute pork for the chicken or if you are looking for a vegetarian dish use seitan, a wheat product usually found with the tofu in most supermarkets. 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:   approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 230; Fat 4g; Carbohydrates 18g; Cholesterol 75 mg; Sodium 590 mg; Protein 29g;

Fiber 3g

What You Need:

1/2 C of pearl barley

1 C of water

1/2 t of salt

1/4 t of pepper

8 intact large green cabbage leaves, divided

2 (14 oz.) cans of diced tomatoes

1 T of lemon juice

2 T light brown sugar

2 eggs

1 onion, chopped

2 carrots, grated

1 1/2 lb. ground beef

1 t of parsley flakes

2 garlic cloves, minced

1/2 C of raisins

How to Make It:

Allow the oven to preheat to 450 degrees.

Generously spray the inside and lid of a cast iron Dutch oven with cooking spray.

Place the barley into a strainer.

Rinse the barley under cold water and allow the water to drain.

Pour the barley into the prepared pan.

Pour the water over the barley in the pan and sprinkle in the salt and pepper.

Arrange a single layer of cabbage over the barley.

Drain the tomato juice into a small bowl.

Add the lemon juice and whisk to combine.

Whisk in the brown sugar until dissolved.

Place the eggs into a separate mixing bowl and beat lightly with a fork.

Add the onion, carrot, beef, parsley and garlic.

Mix the ingredients together well with your hands.

Fold the tomatoes into the meat mixture until well combined.

Drop half of the meat mixture in an even layer over the cabbage leaves.

Pour half of the tomato juice mixture over the top then sprinkle with the raisins.

Layer more cabbage leaves over the top in a single layer.

Evenly layer the remaining meat mixture over the cabbage leaves.

Layer any remaining cabbage leaves over the meat.

Pour the remaining tomato juice mixture over the cabbage leaves.

Cover and bake 45 minutes or until the cabbage is tender.

Makes 4 servings

Preparation Time:  approximately 20 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour 05 minutes

Nutritional Information: (approximate values per serving)

Calories 350; Fat 8g; Carbohydrates 55g; Cholesterol 144 mg; Sodium 525 mg; Protein 20g;

Fiber 7g

What You Need:

8 collard green leaves

4 red potatoes, halved and sliced

1/2 t salt

1/4 t of pepper

1 1/2 lbs. cod fillets

14 oz. of fresh clams, shelled

6 mushrooms, sliced thin

4 T of milk

2 t of Old Bay seasoning

How to Make It:

Allow the oven to preheat to 450 degrees.

Spray the inside of a cast iron Dutch oven well with a non stick cooking spray.

Coarsely chop the collard greens and set aside.

Scatter the potatoes over the bottom of the pan and sprinkle with the salt and pepper.

Place the fish fillets on top of the potatoes.

Drain the clams and reserve the liquid.

Place the clams into the pan and top with the mushrooms.

Place the milk into the bowl with the reserved clam juice.

Add in the Old Bay seasoning and whisk to combine.

Pour the mixture into the pan.

Pack in the collar greens until the pan is full but the lid will still fit tightly.

Cover and bake 35 minutes.

Makes 4 servings

Use any type of white fish such as tilapia or flounder in this chowder.  Use shrimp or crabs instead of the clams and for a heartier dish add a can of corn kernels.  Any type of milk can be used including whole, 2%, skim or even almond milk or heavy cream.  It will change the consistency of the broth from a thick broth when using heavy cream and whole milk to slightly thinner with other types of milk.

Preparation Time:  approximately 10 minutes

Baking Time:  approximately 35 minutes

Total Time:  approximately 45 minutes

Nutritional Information:  (approximate values per serving)

Calories 255; Fat 3g; Carbohydrates 18g; Cholesterol 77 mg; Sodium 155 mg; Protein 37g;

Fiber 2g

What You Need:

1 onion, diced

1 C of white rice

1 2/3 C of chicken broth

1 lb. chicken breasts

1 red bell pepper, cored, seeded and sliced

1 1/3 C of milk

4 garlic cloves, minced

1/2 t cayenne pepper

1/2 t of salt

6 T of creamy peanut butter

4 tomatoes, diced

1 sweet potato, cut into cubes

1 (5 oz.) pkg. frozen spinach

How to Make It:

Spray the inside and the underneath of the lid of a cast iron Dutch oven well with cooking spray.

Preset the oven temperature to 450 degrees allowing the oven to preheat.

Spread the onions over the bottom of the pan.

Place the rice into the pan and pour the broth over the rice.

Stir to coat the rice and then spread into an even layer.

Lay the chicken over the rice and top the chicken with the bell pepper slices.

Pour the milk into a small mixing bowl.

Whisk in the garlic, cayenne and salt.

Ad the peanut butter and stir until the peanut butter dissolves.

Pour the mixture over the top of the chicken and peppers.

Layer in the tomatoes, then the potatoes and top with spinach.

Cover and bake 45 minutes or until the chicken is cooked through.

Makes 4 servings

There are many variations to this recipe.  Instead of using regular milk use coconut milk and substitute red pepper flakes for the cayenne pepper.  Instead of adding rice use an extra sweet potato or sliced white potato.  You can also add tiny shrimp along with the chicken for an extra addition.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g;

Fiber 9g