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Shrimp and Cauliflower Salad

Ingredients• 1 head of cauliflower• 1 lb medium raw shrimp• Pam olive oil spray• 2 cucumbers• 3 Tbsp fresh dill, chopped• 1/4 cup olive oil• 1/4 cup fresh lemon juice• 2 Tbsp grated lemon zest• Salt & Pepper to taste DirectionsPeel & clean your shrimp, removing the tails also. Place the shrimp on a cookie […]

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TUSCAN GARLIC SALMON

Serves 4 Ingredients• 1lb. (450g) salmon fillets• Pam olive oil spray• 1 tablespoon olive oil• 1/4 teaspoon red pepper flakes• 1 teaspoon smoked paprika or more, to taste• Kosher salt and freshly ground black pepper, to taste• 1 teaspoon Italian seasoning• 1 medium onion, chopped• 4 cloves garlic, minced• 4 Roma tomatoes, chopped• 6 oz […]

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Baked Cottage Cheese Egg Muffins

Serving size: 2 muffins INGREDIENTS• 2 cups diced vegetables – like zucchini, peppers, mushrooms, cherry tomatoes, and green onions.• 1 cup spinach – chopped• 8 eggs• ¼ cup skim milk• 1 cup low fat Cottage cheese• 1/2 tablespoon freshly minced herbs – like parsley, chives, and basil.• 1 teaspoon paprika• Salt and pepper to taste […]

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Cajun Chicken with Bell Peppers

Serves 4 Ingredients Cajun Seasoning1 teaspoon paprika¼ teaspoon cayenne pepper¼ teaspoon oregano¼ teaspoon thyme¼ teaspoon salt Chicken2 bell peppers , small, thinly sliced (or use mini sweet peppers)4 chicken breasts , small4 cloves garlic , minced4 oz low fat cream cheese, cold, refrigerated, and sliced into 8 slices Instructions How to make Cajun chicken seasoning […]

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Lemony Zucchini Noodles with Halibut

Serves 2 Ingredients• 8–10 ounces halibut (or sub Salmon, Tofu, Sea Bas, Cod, Scallops, Shrimp)• 1 garlic clove, smashed• Pam olive oil spray• salt and pepper to tasteNoodles:• Pam olive oil spray• 1 large shallot, sliced thin• 3 garlic cloves, rough chopped• 12–16 ounces zucchini noodles (zoodles)• salt and pepper to taste• 2 teaspoons lemon […]

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Baked Ratatouille

INGREDIENTS • 1 cup low sugar marinara sauce (Little Italy brand is great)• 1/8 teaspoon garlic powder• 2 zucchinis• 2 yellow squashes• 2 eggplants• 6 Roma tomatoes• 1 tablespoon olive oil• 1 teaspoon fresh thyme• 1/4 teaspoon salt• 1/8 teaspoon black pepper• 1/4 cup basil, chopped (optional for garnish) INSTRUCTIONSPreheat the oven to 375 degrees. […]

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Cucumber Feta Rolls

INGREDIENTS • 2 cucumbers• 6 ounces crumbled reduced fat feta• 3 tablespoons low fat plain Greek yogurt• 2 1/2 – 3 1/2 tablespoons finely diced sundried tomatoes or red bell pepper• 1 tablespoon roughly chopped dill or oregano• 2 teaspoons lemon juice• pinch of pepper, or to taste INSTRUCTIONS Thinly slice the cucumbers longways on […]

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Turkey Vegetable Soup

Ingredients• 2 pounds ground turkey• 1 large onion, chopped• 4 cloves garlic, smashed and minced (at least 1 tablespoon)• 2 & 1/2 teaspoons kosher salt• 1 teaspoon black pepper• 1 tablespoon oregano• 1/2 teaspoon garlic powder• 1/2 teaspoon smoked paprika• 1/4 to 1/2 teaspoon celery seed• 1 teaspoon basil• 1/4 to 1/2 teaspoon crushed red […]

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Stuffed Cabbage Soup

Serves 6 INGREDIENTS • Pam olive oil spray• salt and pepper to taste• 1 pound ground beef I use 90% lean or ground turkey• 1 onion finely diced• 2 teaspoons minced garlic• 4 cups coarsely chopped green cabbage• 2 carrots peeled, quartered and sliced• 4 cups low sodium beef broth• 3 8 ounce cans tomato […]

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Breakfast Stuffed Peppers

Servings 4 Ingredients • 4 large bell peppers• 1 tablespoon olive oil• 1/2 medium onion, diced• 8 ounces baby bella mushrooms, chopped• 8 ounces chicken sausage• ½ cup part skim mozzarella cheese, shredded• 8 Eggs• Salt and freshly ground black pepper, to taste• Chopped cilantro and sliced radishes for topping Directions Preheat oven to 375F. […]

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