Sweet & Spicy Shrimp "Pasta"

Happy first day of fall!
Here is a spicy Asian-style shrimp dish made with... you guessed it, spaghetti squash.

Ingredients & Nutritional Information:

• 2 cups of Spaghetti Squash

          Calories: 84, Fat: 0g, Carbs: 20g, Sugars: 8g, Protein: 2g

• 8 Medium Shrimp, cooked

          Calories: 48, Fat: 0.8g, Carbs: 0.4g, Sugars: 0g, Protein: 9.8g

• 1/2 of a Medium Bell Pepper, sliced

          Calories: 12, Fat: 0.2g, Carbs: 2.8g, Sugars: 1.4g, Protein: 0.4g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 TBS of Ginger Salad Dressing (Newman's Low Fat Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

• 1 TSP of Sriracha

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 1g, Protein: 0g

• Cooking Spray
• Cayenne Pepper
• Sea Salt

Entire Recipe: Calories: 225, Fat: 2.5g, Carbs: 37.7g, Sugars: 18.2g, Protein: 15.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. Line another baking sheet, mist with cooking spray, and place pepper slices & green beans down.
4. Lightly spray with cooking spray, sprinkle with sea salt, cayenne pepper and put in the oven for the last 20 minutes of the squash's cook time - shaking the pan after 10.
5. Combine the dressing, soy sauce, and sriracha in a separate dish.
6. Heat a frying pan to medium, mist with cooking spray, and sauté the shrimp and half of the sauce just long enough to heat through.
7. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
8. Flip squash over and scrape the insides with a fork. 
9. Place the "spaghetti" in a separate dish and top with green beans, green pepper, shrimp, and the rest of your sauce.
10. Sprinkle with sea salt and serve hot.

Shrimp & Feta Flatbread

I can't believe this is the first shrimp recipe I have posted.  I need to step it up.  The restaurant I worked at while in high school had a shrimp & feta pizza that was TO DIE FOR.  I still crave it every now and then.  This is a lighter version that still packs in a fair amount of protein.  Hold the jalapenos and/or sriracha if you're wimpy ;)

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.5g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 8 Medium Shrimp, cooked

          Calories: 48, Fat: 0.8g, Carbs: 0.4g, Sugars: 0g, Protein: 9.8g

• 1/4 a cup of Spring Mix

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0g, Protein: 0.2g

• 10 Jalapeño Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 1/4 a cup of Diced Red Onion, sliced

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 2 Garlic Cloves, minced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 2 TBS of Reduced Fat Feta 

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 1 TSP of Sriracha (Huy Fong)

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 1g, Protein: 0g

• Cooking Spray
• Desired Seasonings (Red Pepper Flakes, Oregano, Sea Salt, etc)

Entire Recipe: Calories: 202, Fat: 5.1g, Carbs: 21.8g, Sugars: 3.8g, Protein: 20.8g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees
2. Spray flatbread with cooking spray & top with minced garlic.
3. Place a layer of spring mix on the flatbread then top with onion, jalapenos, shrimp & feta.
4. Bake for approximately 12 minutes.
5. Sprinkle with desired seasoning & drizzle with sriracha.

Roasted Tomato & Chicken "Spaghetti"

I just can't get enough spaghetti squash!!

 

Ingredients & Nutritional Information:

• 2 cups of Spaghetti Squash

          Calories: 84, Fat: 0g, Carbs: 20g, Sugars: 8g, Protein: 2g

• 2 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 55, Fat: 0.8g, Carbs: 0g, Sugars: 0g, Protein: 12g

• 1/4 cup of White Onion, sliced

          Calories: 16, Fat: 0g, Carbs: 3.7g, Sugars: 1.7g, Protein: 0.4g

• 2 TBS of Red Sauce (Ragu's Homemade Style)

          Calories: 15, Fat: 0.5g, Carbs: 2.5g, Sugars: 0g, Protein: 0g

• 1/2 cup of Cherry Tomatoes, halved

          Calories: 14, Fat: 0.2g, Carbs: 3g, Sugars: 2g, Protein: 0.5g

• Cooking Spray
• Oregano
• Sea Salt

Entire Recipe: Calories: 184, Fat: 1.5g, Carbs: 29.2g, Sugars: 11.7g, Protein: 14.9g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. Line another baking sheet, mist with cooking spray, and place tomato halves and sliced onion down. 
4. Lightly spray with cooking spray, sprinkle with sea salt, and put in the oven for the last 10 minutes of the squash's cook time.
5. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
6. Flip squash over and scrape the insides with a fork. 
7. Place the "spaghetti" in a separate dish and top with tomatoes, chicken, onion, and sauce.
8. Sprinkle with oregano seasoning and serve hot.



Twice Baked Greek Spaghetti Squash

Here goes my first attempt at cooking spaghetti squash.  The squash I bought was just under 2 lbs. and one half produced approximately 1 1/2 cups of "spaghetti."  I'll be working on another recipe with the leftover half later in the week.  I'll admit I was initially intimidated by this vegetable, but it was surprisingly easy to prepare.

 

 

 





 

 

Ingredients & Nutritional Information:

• 1 1/2 cups of Spaghetti Squash

          Calories: 63, Fat: 0g, Carbs: 15g, Sugars: 6g, Protein: 1.5g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 1/4 cup of White Onion, diced

          Calories: 16, Fat: 0g, Carbs: 3.7g, Sugars: 1.7g, Protein: 0.4g

• 6 Medium Black Olives, sliced

          Calories: 30, Fat: 2.4g, Carbs: 1.2g, Sugars: 0g, Protein: 0g

• 1/2 cup of Cherry Tomatoes, halved

          Calories: 14, Fat: 0.2g, Carbs: 3g, Sugars: 2g, Protein: 0.5g

• Cooking Spray
• Greek Seasoning
• Sea Salt

Entire Recipe: Calories: 263, Fat: 5.5g, Carbs: 23.4g, Sugars: 9.7g, Protein: 29.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the spaghetti squash lengthwise and remove seeds.  Place face down on greased cookie sheet and bake for approximately 30 minutes or until tender.  (Note: I only used half of the squash for this recipe)
3. While squash is baking, heat a skillet to medium and mist with cooking spray.  Sautee onions until fragrant.
4. Place tomato halves on a lined baking sheet, mist with cooking spray, sprinkle with sea salt, and put in the oven for the last 10 minutes of the squash's cook time.
5. Once the squash is finished baking, remove from the oven and let sit for a few minutes.
6. Flip squash over and scrape the insides with a fork. 
7. Place the "spaghetti" in a separate dish and stir in sautéed onions, tomatoes, chicken and olives. 
8. Fill the squash's shell with mixture & top with feta cheese.
9. Place back in the oven for approximately 10 minutes or until cheese has melted.
10. Sprinkle with Greek seasoning and serve hot.



BBQ Chicken Stuffed Pepper

I really enjoyed the Mediterranean Stuffed Peppers that I made the other week, so I played around with some other variations.  Because of the extra protein, this BBQ Chicken version is definitely more filling.  If you've never tried Sticky Finger's Carolina Classic BBQ Sauce, go get you some!

 

 

 

 

Ingredients & Nutritional Information:

• 1 Bell Pepper

          Calories: 50, Fat: 0.4g, Carbs: 11.8g, Sugars: 4g, Protein: 1.9g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.8g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 3 TBS of Reduced Fat Feta

          Calories:45, Fat: 2.6g, Carbs: 0.8g, Sugars: 0g, Protein: 4.5g

• 2 TBS of BBQ Sauce (Sticky Finger's Carolina Classic)

          Calories: 40, Fat: 0g, Carbs: 9g, Sugars: 8g, Protein: 0g

• Cooking Spray
• Salt & Pepper

Entire Recipe: Calories: 263, Fat: 4.5g, Carbs: 25.6g, Sugars: 12.9g, Protein: 31.4g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the bell pepper in half.  Remove the seeds and membrane.
3. In a separate dish combine chicken, slaw, onion, 2 TBS of feta & BBQ sauce.
4. Divide the mixture among the bell pepper shells.
5. Sprinkle with remaining TBS of feta, salt & pepper.
6. Bake approximately 12 minutes.



Basil-Lemon Stir Fry

When all else fails, and you don't know what to make for dinner just throw a bunch of fresh veggies into a sauté pan.

 



 



 

Ingredients & Nutritional Information:

• 2 cups of Yellow Squash, sliced & halved

          Calories: 40, Fat: 0g, Carbs: 8g, Sugars: 4g, Protein: 4g

• 1 cup of French Green Beans

          Calories: 21, Fat: 0g, Carbs: 5g, Sugars: 2.5g, Protein: 1.7g

• 1/2 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 100, Fat: 0g, Carbs: 19g, Sugars: 0g, Protein: 7g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 10 Cherry Tomatoes

          Calories:25, Fat: 0g, Carbs: 5g, Sugars: 3g, Protein: 0.5g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 2 Garlic Cloves

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1/2 of a Lemon, juice of

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Fat Free Italian Dressing

          Calories: 8, Fat: 0g, Carbs: 1.5g, Sugars: 1g, Protein: 0g

• Basil
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 263, Fat: 3.8g, Carbs: 44g, Sugars: 11.2g, Protein: 16.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Combine basil & garlic in a food processor.  Pulse until blended & combined.
3. Put cherry tomatoes in a small bowl.  Spray with cooking spray and add a dash of sea salt.  Toss around until coated.
4. Place tomatoes on a lined baking sheet and bake for approximately 10 minutes.
5. Heat a saucepan to medium.  Once hot spray with cooking spray.
6. Add green beans, squash, basil/garlic, and lemon juice to the pan.  Sauté for a few minutes before adding the beans.
7. Sauté until veggies are combined and have begun to brown.  Remove from the heat.
8. Place veggies on a plate and top with roasted tomatoes, feta, black olives, Italian dressing, salt & pepper.

Mexican Pizza Makeover

Ok, so I am not ashamed to admit I can get down with a Mexican Pizza from Taco Bell.  It was a favorite of mine growing up, and every now and again I will catch myself craving one.  I decided to create a lighter version of this fast food classic.  Feel free to sub in ground turkey for the chicken or black beans instead of cannellini.
 

 

Ingredients & Nutritional Information:

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/3 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 67, Fat: 0g, Carbs: 12.7g, Sugars: 0g, Protein: 4.7g

• 2 TBS of Diced Green Chiles

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, diced

          Calories:6, Fat: 0g, Carbs: 0g, Sugars: 0.8g, Protein: 0g

• Jalapeno Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 1 TBS of Taco Sauce

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0g

• 1/4 cup of 2% Shredded Mexican Blend Cheese

          Calories: 80, Fat: 6g, Carbs: 1g, Sugars: 0g, Protein: 7g

• Cilantro
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 415, Fat: 10.5g, Carbs: 44.2g, Sugars: 2.8g, Protein: 37.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Spray each side of the tortillas with cooking spray, and place on a lined baking sheet.
3. Bake for 6 minutes, flipping them over after 3.
4. While tortillas are baking, heat a sauté pan to medium.
5. Spray with cooking spray and add beans.
6. Sauté for a couple of minutes until the beans are heated.  Add chicken, green chiles, and a dash of cayenne pepper & sea salt.
7. Sauté until combined. Remove from heat.
8. Spread the chicken & bean mixture over one of the corn tortillas, and then top with half of the cheese.
9. Spread the taco sauce over the second tortilla.  Add the jalapenos, olives, tomatoes, and the rest of the cheese.
10. Place the second tortilla on top of the first.
11. Bake for approximately 10 minutes or until cheese is melted.
12. Garnish with cilantro.



Taco Bell's Nutrition Info:

 

I win :)

Mediterranean Stuffed Peppers

Whew, what a weekend.  I am on day 8 of a 12 day work stretch, so the simpler the recipe the better.  This one takes less than 20 minutes from start to finish and is super delicious!

 









Ingredients & Nutritional Information:

• 1 Bell Pepper

          Calories: 50, Fat: 0g, Carbs: 12g, Sugars: 0g, Protein: 2g

• 1 cup of Yellow Squash, sliced & quartered

          Calories: 20, Fat: 0g, Carbs: 4g, Sugars: 2g, Protein: 2g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 2 Garlic Cloves, minced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein: 2g

• 5 Medium Black Olives, pitted & sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, seeded & sliced

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0g

• 3 TBS of Reduced Fat Feta

          Calories:45, Fat: 2.6g, Carbs: 0.8g, Sugars: 0g, Protein: 4.5g

• Cooking Spray
• Salt & Pepper

Entire Recipe: Calories: 197, Fat: 6.1g, Carbs: 24.8g, Sugars: 4.8g, Protein: 11.1g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the bell pepper in half.  Remove the seeds and membrane.
3. Heat a frying pan to medium.  Once hot, spray with cooking spray and sauté squash, onion, and garlic until browned.
4. Remove the vegetables from heat and place into a separate dish.
5. Stir in Laughing Cow wedge until well combined.
6. Add olives, 2 TBS of feta, and tomatoes.
7. Divide the mixture among the bell pepper shells.
8. Sprinkle with the remaining TBS of feta, salt & pepper.
9. Bake for approximately 12 minutes.

 

 

Tuna, Apple & Bleu Tacos

Tuna Tacos + Tequila = Happy Hump Day!

Ingredients & Nutritional Information:

• 4 oz Ahi Tuna Steak

          Calories: 120, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 26g

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0.8g

• 2 TBS Reduced Fat Bleu Cheese

          Calories: 40, Fat: 3g, Carbs: 0g, Sugars: 0g, Protein: 4.5g

• 1/2 of a Granny Smith Apple, chopped

          Calories: 48, Fat: 0g, Carbs: 15.5g, Sugars: 3g, Protein: 0.5g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 1.6g, Sugars: 0g, Protein: 0.3

• 2 TBS of Salad Dressing (Newman's Low Fat Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• Cooking Spray

Entire Recipe: Calories: 371, Fat: 6.5g, Carbs: 48.1g, Sugars: 8.8g, Protein: 34.1g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Heat a frying pan to medium.
2. Once hot, spray with cooking spray & sear the tuna steak for approximately 90 seconds on each side (or to desired temperature).
3. Remove from heat & let rest.
4. Combine broccoli slaw, bleu cheese, apple, onion, and dressing in a separate dish.
5. Wrap the tortillas in a paper towel, and microwave for 30 seconds.
6. Slice the tuna steak into strips about 1/2 an inch thick.
7. Top tortillas with slaw mixture and then tuna.

Asian Stir Fry

This stir fry is packed full of veggies and just the right amount of spice!  I'm crazy about the sauce, and it has considerably less sugar than most bottled brands.

Ingredients & Nutritional Information:

• 1/2 Boneless Skinless Chicken Breast, cooked & chopped

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g 

• 1/2 of a Bell Pepper, sliced

          Calories: 12, Fat: 0g, Carbs: 2.8g, Sugars: 1.5g, Protein: 0.5g

• 1/4 cup of Red Onion, chopped

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 5 Asparagus Spears, cut in half

          Calories: 20, Fat: 0g, Carbs: 3g, Sugars: 2g, Protein: 2g

• 1 cup of White Button Mushrooms

          Calories: 15, Fat: 0.2g, Carbs: 2g, Sugars: 1.2g, Protein: 2.2g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 cloves of Garlic, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.4g

• 2 TBS of Dressing (Newman's Own Lite Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 2 TSP of Sriracha

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 2g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

Entire Recipe: Calories: 243, Fat: 2.7g, Carbs: 29.3g, Sugars: 16.2g, Protein: 27.5g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the dressing, sriracha, and soy sauce.  Set aside.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Add the chicken, veggies, garlic, and sauce to the frying pan and sauté for approximately 7 minutes.

Buffalo Chicken Omelet

So I am slightly obsessed with Buffalo Chicken, and omelets are my go-to dinner option when I don't want to put in a bunch of effort.  So I had this idea for a Buffalo Chicken Omelet, and man was it on point.

 

 

 

 

Ingredients & Nutritional Information:

• 1 Egg

          Calories: 70, Fat: 5g, Carbs: 0g, Sugars: 0g, Protein: 6g

• 2 Egg Whites

          Calories: 34, Fat: 0.1g, Carbs: 0.5g, Sugars: 0g, Protein: 8g 

• 4 oz of Boneless Skinless Chicken Breast, Cooked & Shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Buffalo Sauce (Frank's Redhot)

         Calories: 10, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 2 TBS of Reduced Fat Cream Cheese, Softened

          Calories: 70, Fat: 6g, Carbs: 2g, Sugars: 2g, Protein: 2g

• 1/2 cup of Mixed Greens

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0.2g, Protein: 0.2g

• Cooking Spray

Entire Recipe: Calories: 299, Fat: 12.6g, Carbs: 3.5g, Sugars: 2.2g, Protein: 40.2g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Combine shredded chicken, cream cheese & buffalo sauce.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Beat egg & egg whites.  Pour mixture into pan.
4. Top one side of the egg with chicken mixture and then with the spring mix.
5. Fold omelet & flip. Continue to flip until it is cooked to your preference.