Blog

• 1/4 tsp. Pepper• 1 Tbsp. Oregano• 1 Tbsp. Red Wine Vinegar• For The Tzatziki• 1 cup Nonfat Plain Greek Yogurt• 1 Tbps. Lemon Juice• 1 Tbsp. Garlic• 1/2 tsp. Salt• 1/4 tsp. Pepper• 1 Tbsp. Dill• 2 Tbsp Olive Oil• For The Cucumber Tomato Salad• 1 Cucumber, sliced• 1 pint Cherry Tomatoes (or sliced […]

SERVES 4 INGREDIENTS• 10 ounces cauliflower florets• 10 ounces broccoli florets• 1 large red bell pepper, seeds removed and cut into 2 inch pieces• 2 tsp olive oil• 1 tsp kosher salt• Black pepper, to taste• 1/4 cup breadcrumbs, plain, seasoned or gluten-free• 1/4 cup low sodium chicken broth• 1 large egg• 1 tsp fennel […]

Ingredients • 2 large zucchini• 2 ounces goat cheese• 1 tablespoon minced parsley leaves• 1/2 teaspoon lemon Juice Directions Slice the zucchini into long strips using a Mandoline Slicer or a Vegetable Peeler. Place on grill pan for about 4 minutes on each side or until tender. Season both side with a pinch of sea […]

Serves 4 Ingredients• Cooking spray• 1 link Italian chicken sausage (casings removed)• 8 large eggs• 1/2 cup 1% cottage cheese• ¼ cup grated Pecorino Romano or Parmesan cheese• 1 cup chopped baby spinach• 3/4 teaspoon kosher salt• Freshly ground black pepper InstructionsPreheat oven to 350 degrees F. Move oven rack to the second highest from […]

Servings 4 Ingredients• 2 fillets trout approx 8 ounces each• 1 lemon sliced• 2 cloves garlic minced• 1/2 yellow onion diced or minced• salt and pepper to taste Instructions Preheat oven to 350. Cut one square of tin foil for each fish. Stuff fish with the onions and garlic. Place a lemon slice on top […]

Serves 6Ingredients• 6 6 ounces boneless skinless chicken breasts• 1/4 cup olive oil• 1/4 cup lemon juice plus the zest for the lemons• 2 teaspoons oregano• 4 garlic cloves pressed• 1/2 teaspoon salt• 1/4 teaspoon pepper• parsley or cilantro for serving• lemon wedges for serving Instructions Pat chicken dry and pound chicken if some parts […]

Servings: 4 servings Ingredients• 1 Spaghetti Squash (@3lbs or 1365g)• 1 Tablespoon (15 ml) Olive Oil• 2 tablespoons (30 ml) low sodium soy sauce (use Tamari for gluten free)• 2 teaspoons (10 ml) rice vinegar (or distilled white vinegar)• 1 Tablespoon (15 ml) oyster sauce or (hoisin for vegetarian)• Pam cooking spray• 1 small onion […]

Serves 4 Ingredients• 1 tbsp extra virgin olive oil• 1 1/4 small yellow onion finely diced• 2 medium carrots peeled and chopped• 1 small leek chopped• 3 medium stalks celery chopped• 1 tbsp thyme leaves chopped• 8 g fresh parsley• 1 garlic clove minced• 6 1/2 cups low sodium chicken stock• 2 bay leaves• 1/2 […]

Ingredients 2 medium zucchini sliced and quartered 1 ½ pounds ground turkey 2 cloves garlic minced 10 ounces Mexican style diced tomatoes with green chilis (salsa or diced tomatoes could be used), canned 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon salt ½ teaspoon black pepper ½ teaspoon onion powder ¼ teaspoon crushed […]

Serves 4 Ingredients1 tbsp olive oil1 lb large shrimp — tails off, peeled and deveinedsalt and black pepper — to taste1 tsp Italian seasoning3 garlic clove — minced2 big bell pepper — diced1 medium red onion — chopped2 medium zucchinis — choppedfresh parsley for garnishingPam Olive Oil spray Instructions Spray skillet with Pam and heat […]