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    Colleen's Kitchen: Entrees
    Colleen's Kitchen: Entrees
    Colleen's Kitchen: Entrees
    Ebook174 pages1 hour

    Colleen's Kitchen: Entrees

    By Colleen Fields

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    About this ebook

    Let's face it, diets are the very definition of deprivation, and this is why they are not sustainable for long term weight loss. A healthy lifestyle does not relegate you to a life of rabbit food, rather it means making smart choices and practicing moderation. In this cookbook, I will show you how easy it is to make healthy, delicious, and filling dishes that won’t leave you feeling deprived. Bonus videos provide additional tips and techniques to make recipes foolproof for even the novice kitchen chef.

    73 recipes included in this book:

    Asian Turkey Meatballs in Cranberry Chili Sauce with Rice Noodles and Vegetables
    Baked Coconut Chicken Tenders with Honey Wasabi Dipping Sauce
    Baked, Beer-Battered Tilapia Fish Sticks
    Balsamic Chicken with Whole Wheat Penne Pasta
    Balsamic Glazed Albacore Tuna Steaks
    Bombay Chicken Skewers
    Buffalo Style Turkey Burgers
    Butternut Squash and Chicken Shepherd’s Pie
    Cherry Chicken Lettuce Wraps with Peanut Cherry Sauce
    Cherry Chipotle Steak
    Chicken Bruschetta with Whole Wheat Angel Hair Pasta
    Chicken Pot Pie
    Chicken Scallopini in a Creamy, Cream-less Saffron Sauce
    Chicken Soft Tacos with Creamy Salsa Verde Sauce
    Chili Mint Chicken Skewers
    Chipotle Flank Steak
    Cider Chicken with Apples and Thyme
    Coconut Chicken Skewers
    Coconut Curry Tofu Stir-Fry
    Creamy Baked Artichokes and Swiss Chard with Rice
    Creamy Saffron Quinoa with Vegetables
    Crustless Quiche with Onion, Mushrooms and Swiss Chard
    Dirty Chipotle Rice and Black Beans
    Easy Pan Roasted Orange Chicken
    Farfalle Turkey Bolognese
    Fennel Crusted Flank Steak
    Fresh Summer Zucchini Parmesan
    Ginger Beer Tenderloin
    Ginger Mango Chicken
    Goat Cheese and Summer Vegetable Galette
    Greek Meatballs with Tzatziki
    Greek Stuffed Chicken Breast
    Grilled Chicken Caprese Burgers
    Grilled Eggplant Caprese Burgers
    Grilled Ginger Orange Ahi Tuna
    Grilled Greek Caponata
    Grilled Greek Chicken
    Grilled Rosemary Albacore Tuna Steaks
    Grilled Tarragon Champagne Sea Scallops
    Grilled Tofu and Baby Bok Choy over Rice
    Herbed Chicken Skewers
    Honey Balsamic Chicken and Roasted Vegetables with Whole Wheat Orzo
    Honey Garlic Pork Tenderloin
    Lemon Dill Salmon
    Lime Ginger Salmon over Teriyaki Rice
    Mango Chile Chicken with Coconut Pearl Couscous
    Maple Glazed Bacon Wrapped Chicken Breast
    Mediterranean Roasted Chicken
    Parmesan Herb Crusted Shrimp
    Penne with Roasted Tomatoes and Spicy Italian Chicken Sausage
    Pistachio Crusted Salmon
    Pork Chops in Hard Cider
    Pork Medallions in Chocolate Stout
    Potato and Swiss Chard Enchiladas
    Roasted Harvest Vegetable and Quinoa Bake
    Roasted Tomato Tart
    Sage Stuffed Turkey Scallopini
    Savory Goat Cheese and Pear Tart
    Slow Cooker Cabernet Pot Roast
    Slow Cooker Chicken Fajitas with Creamy Avocado Sauce
    Slow Cooker Greek Chicken Lettuce Wraps
    Slow Cooker Mediterranean Meatloaf
    Southwestern Stuffed Acorn Squash
    Spicy Citrus Stir-Fry with Tofu
    Spicy Shrimp Tacos
    Spring Asparagus and Manchego Cheese Tart
    Stovetop Chicken Sausage and Porcini Mushroom Casserole
    Stuffed Greek Turkey Burgers with Roasted Red Pepper Aioli
    Sweet and Spicy Chicken Enchiladas
    Sweet BBQ Turkey Burgers
    Turkey Keftede Burgers
    Whole Wheat Linguine with Shrimp in a Spicy Red Tomato Sauce
    Whole Wheat Rotini with Roasted Eggplant Marinara

    LanguageEnglish
    PublisherColleen Fields
    Release dateMay 4, 2013
    ISBN9781301442768
    Colleen's Kitchen: Entrees
    Author

    Colleen Fields

    Colleen Fields is a lifelong food enthusiast and healthy lifestyle convert who has lost more than 100 pounds and gone from a size 26w to a size 12 by marrying these two passions. As a single, working mother of two, Colleen struggled with her weight for years and tried every diet out there without success. Always enjoying cooking and good food, she found herself a constant companion at her mother’s side in the kitchen as a young child. Beginning her weight loss journey, she realized that her cooking style needed to change. Frustrated to find the only “healthy” cookbooks and television shows available focused on deprivational diets rather than behavioral changes, she began experimenting and creating her own healthy dishes and sharing her triumphs and newly developed scrumptious dishes through her online networks. Today, she maintains her healthy weight and offers her recipes for success through her food blog, www.colleens-kitchen.com, videos, and cookbooks now available on Amazon.com and Smashwords.com Colleen hopes to serve as inspiration, offering simple, sustainable tools, obtainable healthy and weight loss goals and, a clear message for those struggling with the same issues she faced most of her adult life. “There is NOTHING wrong with YOU, fad diets simply DON’T WORK. When you stop depriving yourself and learn to prepare healthy meals while making small yet impactful lifestyle choices, your whole world will change.” “If I can turn my life around and overcome morbid obesity, so can you. You aren’t alone in this journey,” Colleen Fields, Healthy Recipe and Lifestyle Expert, Cookbook Author and Blogger. Colleen also shares many of her inspired healthy cooking and living strategies through her free online videos. You can subscribe to the Colleens-Kitchen blog at www.colleens-kitchen.com or join her on her Facebook page at www.facebook.com/ColleensKitchen1 to stay updated on each new video recipe, forthcoming healthy cookbooks and her journey into total wellness.

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      Book preview

      Colleen's Kitchen - Colleen Fields

      At 38 years old, I tipped the scales at 300+ pounds, and I struggled with diabetes and high blood pressure. This was my reality.

      How did I get here? A broken, abusive marriage left my self-esteem in tatters and two kids to raise solely on my own. I worked full-time during the day and in the evening shuttled my kids to baseball, dance, gymnastics, swimming, scouts, or whatever activity they had going on. Then it was a quick trip through the local drive-thru, home to do homework and off to bed we went. There was simply no time to think about me and, before I knew it, it showed.

      I tried practically every diet out there. I would lose some weight but then as soon as I went off the diet, it came right back. After too many of these cycles, I gave up. I believed there was something genuinely wrong with my body, it was incapable of losing weight and that was the life I was destined for.

      Then in the fall of 2009, everything changed. My daughter went off to college and my son began struggling in school and life. As my carefully controlled world fell apart, I realized that to get things back under control, I first had to take control of my own life.

      Still believing something was wrong with my body, my first stop was my doctor. She referred me to their obesity program, which is a nice way of saying bariatric surgery program. Spoiler alert: I did not go through with the surgery.

      To begin the program, I had to attend an 8 week long class on healthy weight management, which I started in January 2010. I have to admit that the first two classes were boring, I went and just checked the box on the attendance roster. Then by the third class something clicked. I learned how to set realistic goals, I started seeing the connections between my emotional state and eating habits, I began to understand the pattern of my eating behaviors, I learned the importance of portion sizes and healthy behaviors, and I finally understood that a healthy lifestyle encompasses both food and physical activity, not just one or the other.

      By the end of that class, I’d lost 18 pounds. After the class, I kept up my goal setting, food journaling, and physical activity, and I continued meeting with my doctor, nutritionist, and sociologist as required for the program. By the end of August 2010, I had lost 67 pounds and when I was asked to pick a date for my surgery, I decided to forego the surgery and instead continue on the path I was on.

      My original, long-term goal that I set for myself in that first class in January 2010 was to reach a size 12 by my 40th birthday in August 2011. I accomplished my goal in July 2011 and I have maintained my weight since then.

      So what worked for me? I will tell you up front, there is no magic bullet, no little pill, no miracle solution that will make you skinny overnight. It is a lot of hard work, both physically and mentally, and it will take weeks, months and maybe even years to reach your goal. Just remember, though, you didn’t pack on this weight overnight, and it’s simply unrealistic to think you’ll lose it overnight.

      Not just another term for diet…I propose to you the concept of a healthy lifestyle. This is a shift that you must, and will, make mentally if you truly want to be healthy. To me, a healthy lifestyle means anything in moderation. It means making smarter choices, finding opportunities for activity, creating a balance between work and life, and above all taking control of my body.

      I can say this because I have been where you are. I was 300+ pounds, morbidly obese, battling diabetes and high blood pressure, and I wasn’t even 40 yet. Like you, I tried all the latest diets without success. It wasn’t until I took control of my body and made that shift from a diet to a healthy lifestyle that I was able to change my life. Today, I am half my size, going from a size 26W to a 12. I no longer take any medications, I am not only fit but I have also become a runner, and for the first time since high school I enjoy shopping for clothes.

      One of the keys to my weight loss success has been finding creative ways to make calorie friendly meals that are still flavorful and filling. I have always loved to cook, and as I continued on my journey I struggled to find healthy cookbooks or cooking shows that didn’t focus on deprivation or flavorless food.

      And so I now seek to share my recipes with you in the hopes that my journey might inspire and assist your own. Because if I can do it, anyone can.

      5 Key Foundational Cooking Elements in Colleens Kitchen & Essential to Your Success:

      * Portion control

      * Nothing is off limits as long as I’m within my calorie and fat budgets for the day

      * Vegetarian days 1-2 times per week

      * Organic fruits and vegetables whenever possible

      * Whole grain foods

      For more information on each of these elements, as well as additional recipes and giveaways, visit me at http://www.colleens-kitchen.com.

      POULTRY ENTREES

      Asian Turkey Meatballs in Cranberry Chili Sauce with Rice Noodles and Vegetables

      My working title for this dish was Asian Spaghetti and Meatballs, and I think you'll see why. I've created moist, spicy Asian meatballs using a lean white ground turkey and combined them with a delicious sauce of sweet-tart cranberries and smoky chili powder over tender rice noodles and sautéed green beans and mushrooms. It's a flavor explosion that is a must try.

      Ingredients:

      Meatballs:

      1 pound white ground turkey

      1 medium baby zucchini, shredded

      1 large egg

      1 clove garlic, minced

      1 tsp shredded ginger root,

      1/3 cup chopped fresh mint leaves

      4 scallions, trimmed and diced

      1/4 tsp crushed red pepper flakes

      Sauce:

      1 cup whole, fresh cranberries

      2 tbsp pineapple juice

      1/4 cup water

      1 tbsp hoisin sauce

      2 tbsp brown sugar

      1 tsp chili powder

      1 tbsp tomato paste

      3 kefir lime leaves, ribs removed and leaves finely minced

      pinch of coarse sea salt

      Noodles and Vegetables:

      1.5 tsp sesame oil

      4 scallions, trimmed and diced

      12 oz. French green beans (haricots vert

      12 medium crimini (brown) mushrooms

      pinch of coarse sea salt

      6 oz. rice noodles

      Tips:

      If the meat mixture is too soft and doesn't form rounded meatballs, add a tablespoon or two of panko bread crumbs.

      Directions:

      Preheat the oven to 375F. Coat a baking sheet with nonstick

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