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DZ’s Grilled Chicken Wings

DZ’s Grilled Chicken Wings

DZ’s Grilled Chicken Wings

 

1½ pounds frozen chicken wings

Freshly ground black pepper

1 teaspoon garlic powder

1 cup buffalo wing sauce, such as Frank’s RedHot

1 teaspoon extra-virgin olive oil

 

Preheat the grill to 350°F. Season the wings with the black pepper and garlic powder. Grill the wings for 15 minutes per side. They will be browned and crispy when finished. Toss the grilled wings in the buffalo wing sauce and olive oil. Serve immediately.

 

1 wing, 82 calories, fat 6g, protein 7g

Ranch-Seasoned Crispy Chicken Tenders

Ranch-Seasoned Crispy Chicken Tenders

Ranch-Seasoned Crispy Chicken Tenders

Nonstick cooking spray

6 chicken tenderloin pieces (about 1¼ pounds)

2 tablespoons whole-wheat pastry flour

1 egg, lightly beaten

½ cup whole-wheat bread crumbs

2 tablespoons grated Parmigiano-Reggiano cheese

2 teaspoons dried parsley

¾ teaspoon dried dill

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon dried basil

⅛ teaspoon freshly ground black pepper

 

Preheat the oven to 425°F. Spray a baking sheet with the cooking spray. Prepare three small dishes for coating the chicken. Place the flour in one, the egg in the second, and in the last dish mix together the bread crumbs, Parmigiano-Reggiano cheese, parsley, dill, garlic powder, onion powder, basil, and black pepper. Working one at a time, dip each tenderloin into the flour. Shake off any excess, then dip the chicken into the egg. Finally, place the tenderloin in the bread crumbs and press to coat in the mixture. Place on the baking sheet. Bake for about 20 minutes, or until crispy, brown and cooked through. Serve immediately.

 

Per Serving (1 chicken tender): Calories: 162; Total fat: 2g; Protein: 25g; Carbs: 8g; Fiber: 1g; Sugar: 1g; Sodium: 239mg

 

Turn these into a Buffalo ranch chicken salad. Toss the crispy tenders with Frank’s RedHot Buffalo Wing Sauce. Chop and place on top of a salad of mixed greens, shredded carrots, and tomatoes and top with low-fat blue cheese. Drizzle the salad with Creamy Peppercorn Ranch Dressing.

Cheesy Spinach Pancakes

Cheesy Spinach Pancakes

Cheesy Spinach Pancakes

 

14.1 ounces (400 g) frozen spinach, drained

8 large eggs

1 cup (90 g/3.2 oz) finely grated Parmesan

1/4 cup (37 g/1.3 oz) chopped sun-dried tomatoes

2 T. (16 g/0.6 oz) coconut flour

1 T. (5 g/0.2 oz) dried Italian herbs

1/2 tsp. sea salt

1/4 tsp. black pepper

2 T. (30 g/1.1 oz) ghee or duck fat

Optional: sliced avocado, cooked bacon, and Sriracha sauce for serving

 

Defrost the spinach (in a microwave oven or in the fridge overnight). Squeeze out as much moisture as possible (you will end up with about half of the original weight). Crack the eggs into a large bowl and whisk to combine. Add the drained spinach, Parmesan, sun-dried tomatoes, coconut flour, Italian herbs, salt, and pepper. Mix until well combined. Heat a large skillet greased with the ghee over medium heat. Once the skillet is hot, use a 1/3-cup measure to make 3 to 4 pancakes at a time. Shape them into small pancakes in the pan using a spatula. Cook for 2 to 3 minutes, or until lightly browned and firm enough to flip onto the other side, and then cook for another 1 to 2 minutes. Repeat for the remaining pancakes. Serve warm or let cool and store in an airtight container in the fridge for 4 to 5 days. Optionally, serve with avocado, cooked bacon, and Sriracha sauce.

 

Makes 12

Serving Size: 2 Pancakes

Calories: 244

Fat: 17g

Fiber: 3g

Cream of Chicken Soup with Poached Eggs for One

Cream of Chicken Soup with Poached Eggs for One

Cream of Chicken Soup with Poached Eggs for One

 

1 ½ C. Chicken Broth

½ tsp. Chicken Bouillon Concentrate

2 Eggs

Salt & Pepper

1/4 C. Heavy Cream

2 T. Parmesan

 

Pour your broth into a medium-size saucepan and put it over medium-low heat. Add the chicken bouillon concentrate, if using—I think it improves the flavor, but some people object to it—and bring just to a simmer. In the meanwhile, crack your eggs into a custard cup—this way if a yolk breaks, you can save it for another recipe. When the broth is simmering, turn it down so it’s just below a simmer, add salt and pepper to taste, and slip in the eggs. Poach until set to your liking—I give mine 7 minutes. While the eggs are poaching, put the cream in a bowl. When the eggs are done, transfer them to the bowl with a slotted spoon. Pour in the broth, top with the Parmesan, and supper is ready.

 

1 SERVING with: 442 Calories; 36 g Fat (74.0% calories from fat); 24 g Protein; 5 g Carbohydrate; 0 g Dietary Fiber; 5 g Net Carbs

Harissa Poached Eggs for One

Harissa Poached Eggs for One

Harissa Poached Eggs for One

 

1 T. (15 ml) olive oil

1 1/2 tsp. minced onion

1 /4 tsp. minced garlic

1/4 cup (60 ml) chicken broth

1/4 cup (60 ml) canned tomatoes with green chiles (with juice)

2 tsp. (10 g) harissa paste

2 kalamata olives

2 pimento-stuffed green olives

3 eggs

2 T. (18 g) crumbled feta cheese

Chopped herbs for garnish

 

Coat your egg skillet with cooking spray and put it over medium heat. Add the olive oil and onion and sauté for 2 to 3 minutes, until softened. Add the garlic and sauté for 30 seconds or so. Then add the broth, tomatoes, and harissa paste. Stir it all up and bring to a simmer. Let cook for a minute while you quickly slice those olives and stir them in. Crack the eggs directly into the skillet, being careful not to break the yolks. Cover the skillet and let them poach until they are done to your liking—I like my whites done through but my yolks still runny, about 5 minutes. Plate, sprinkle the feta on top, and dig in.

 

1 SERVING with: 423 Calories; 34 g Fat (72.6% calories from fat); 21 g Protein; 8 g Carbohydrate; 1 g Dietary Fiber; 7 g Net Carbs

Bacon Scallops with Lemon Butter Sauce

Bacon Scallops with Lemon Butter Sauce

Bacon Scallops with Lemon Butter Sauce

 

5 strips bacon, uncooked, chopped

1 lb. scallops

salt and pepper

2 T. olive oil

3 T. lemon juice, freshly squeezed

2 T. wine or use lemon juice

2 T. butter, softened but not melted

2 T. parsley, fresh, chopped

 

Cook chopped bacon in a skillet until cooked. Dry scallops with paper towels. Season with salt and pepper. Heat the large skillet until very hot, add 2 T. of olive oil and immediately add scallops. Sear on high heat, about 3-4 minutes on each side. Remove from the skillet. Add 3 T. lemon juice (and maybe 2 more T. white wine). Scrape the bottom of the pan. Remove from heat, add softened butter (but not melted) – to create a creamy sauce. Add chopped bacon. Add back seared scallops. Top with chopped parsley

 

Yield: 4 servings

Calories: 309

Fat: 24g

Fiber:

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

 

1/2 of an 8-ounce package reduced-fat cream cheese, softened

4 ounces soft goat cheese

1 T. fat-free milk

1 small clove garlic, minced

1/4 tsp. freshly ground black pepper

1/2 cup purchased roasted red sweet peppers, drained and finely chopped

1/4 cup snipped fresh basil

8 8-inch whole wheat or plain flour tortillas

2 cups packed fresh spinach leaves

 

For filling, in a medium bowl, beat cream cheese with an electric mixer on medium to high speed for 30 seconds. Add goat cheese, milk, garlic, and black pepper; beat until smooth. Stir in red peppers and basil.  To assemble, divide filling among tortillas, spreading to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 to 24 hours. Tote in an insulated container with ice packs. To serve, use a sharp knife to cut roll-ups crosswise into 48 pieces.

 

Makes 24 servings

Per Serving: 74 Calories, 3 g Total Fat, 1 g Fiber,

Spicy Tomato Boullion

Spicy Tomato Boullion

Spicy Tomato Bouillon

1-3/4 cups tomato juice
One (10-3/4 ounce) can condensed beef broth
2 tsp. lemon juice
1 tsp. Worcestershire sauce
1 tsp. prepared horseradish

Combine all the ingredients in a medium saucepan. Simmer for approximately 10 minutes. Serve hot.

Serving Size: 1 C.
Calories: 38

Fat: 0 g,

Dietary Fiber: .5g

Cheese Apple and Nut Butter Roll Ups

Cheese Apple and Nut Butter Roll Ups

Cheese Apple and Nut Butter Roll Ups

 

4 thin slices (1/4 lb.) swiss or muenster cheese, at room temperature

1/2 large apple (3 oz) thinly sliced

1 T. macadamia nut butter or 2 tsp. unsweetened peanut butter

 

Place the cheese on a cutting board. Arrange the apple slices in a horizontal row 1″ from the narrow end of each cheese slice, roll up, and drizzle or spread with the nut butter. Secure with toothpicks.

 

Makes 4 servings

Calories: 143,

Fat 11g

Fiber 1g

Herbed Ricotta Dip

Herbed Ricotta Dip

Herbed Ricotta Dip

 

2 cups ricotta cheese

1 clove garlic

2 tbsp extra virgin olive oil plus more to drizzle over dip when served

1 tsp. coarse salt

1/2 tsp. white pepper

1/2 lemon (zest of) and 1 tbsp of the juice

1 bunch fresh herbs (such as oregano, thyme, basil, dill, chives, garlic chives, mint etc.) or 1 heaping tbsp dried herbs (Italian mix or Herbs de Provence)

1-2 cured anchovy fillet (optional)*

1-2 preserved lemon rinds, thin strip(s) (optional)*

 

Mince the garlic and finely chop the fresh herbs. If using anchovy and/or preserved lemon rind, press into a paste using a small fork or pestle and mortar.

Place the ricotta in a mixing bowl and add the rest of the ingredients. Mix and taste to assess flavor. Adjust herbs, olive oil, seasoning to taste, transfer to a serving dish and drizzle with a bit of olive oil before serving.  *These two ingredients if mashed into a paste and folded into the dip add umami depth and really boost the flavor base of the dip. Feel free to increase the quantities to taste.

 

Other optional ingredients: sun dried tomatoes, roasted garlic, smoked paprika, olive tapenade, grated Parmesan or Pecorino.

 

Yield: 6 servings

Calories:  218

Fat: 15g

Fiber: 1g

Sesame-Glazed Beef & Veggie Bowl

Sesame-Glazed Beef & Veggie Bowl

Sesame-Glazed Beef & Veggie Bowl

 

1 T. olive oil

1 pound beef steak

¼ C. diced onion

2 C. broccoli florets

½ C. sugar snap peas

¼ C. reduced-sodium tamari sauce

1 T. toasted sesame oil

1 T. minced garlic

½ C. beef broth

1 tsp. tapioca flour

¼ C. chopped scallions

1 T. sesame seeds

 

In a large skillet, heat the olive oil over medium-high heat. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3 to 4 minutes per side. Remove the beef and set aside, reserving the grease in the skillet. Reduce the heat to medium. Add the onion to the skillet and cook for 3 to 4 minutes, until translucent. Add the broccoli florets and cook for another 3 to 4 minutes, until brown. Add the sugar snap peas and cook for 1 to 2 minutes. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5 to 7 minutes, until the beef is cooked to desired doneness. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. Note: You can make this dish ahead or store leftovers in an airtight container in the refrigerator 3 to 4 days. For long-term storage, freeze individual portions. Defrost overnight in the refrigerator before reheating.

 

4 servings, 402 calories, 26g fat, 2g Fiber

Sticky Sesame Chicken

Sticky Sesame Chicken

Sticky Sesame Chicken

 

1 pound boneless skinless chicken thighs

2 T. olive oil

2 tsp. tapioca flour

2 T. sesame seeds

1/4 C. chopped fresh cilantro

4 lime wedges

 

1/4 C. coconut aminos

1 tsp. erythritol brown sugar replacement

1 T. minced fresh garlic

1 T. minced fresh gingerroot

2 tsp. sesame oil

3 T. rice wine vinegar

 

Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. In a large mixing bowl, whisk together the coconut aminos, erythritol brown sugar, garlic, ginger, sesame oil, rice wine vinegar, and salt and pepper to taste. Add the chicken and toss to coat. Cover and transfer to the refrigerator for 30 minutes to marinate.  Heat the olive oil over medium-high heat in a large sauté pan. Remove the chicken from the marinade, allowing the excess to drip away. Reserve the marinade. Place the chicken in the hot pan and cook for 3 to 4 minutes per side. Add the tapioca flour to the marinade and whisk to combine. Add the marinade to the pan with the chicken and cook for 4 to 5 minutes, until the sauce thickens. Evenly divide among 4 bowls and serve the chicken garnished with sesame seeds, cilantro, and lime wedges. Stored in an airtight container in the refrigerator, this dish is good for 3 to 4 days.

 

4 servings, 331 calories, 18g fat, 1g fiber

Thai Chopped Chicken Salad

Thai Chopped Chicken Salad

Thai Chopped Chicken Salad

 

2 heads romaine lettuce, chopped

2 C. shredded red cabbage

1 C. shredded carrots

2 C. shredded cooked chicken breast

¼ C. crushed peanuts

¼ C. scallions, sliced

 

For the dressing

¼ C. unsweetened natural peanut butter

¼ C. full-fat coconut milk

2 T. gluten-free tamari

2 T. rice vinegar

2 T. lime juice

1 tsp. sesame oil

 

Place the romaine lettuce, red cabbage, carrots, chicken, peanuts, and scallions in a large bowl. Whisk together the peanut butter, coconut milk, tamari, rice vinegar, lime juice, and sesame oil in a small bowl. Pour the dressing over the salad, toss, and divide equally into 4 smaller bowls. If you are preparing this dish in advance, store the dressing and salad separately in airtight containers and toss them together when you are ready to serve.

 

4 servings, 359, 20g Fat, 9g Fiber

Deviled Egg Salad

Deviled Egg Salad

Deviled Egg Salad

 

9 Hard Boiled Eggs, Peeled

1 tsp. Dijon Mustard

3 T. Mayo

2 T. Raw Almond Butter

1 T. Lemon Juice

½ tsp. Hot Sauce

¼ C. chopped Scallions

¼ C. chopped Celery

2 T. minced Shallots

½ tsp. Paprika

1 T. chopped Parsley

4 slices cooked and crumbled Bacon

 

Slice the eggs in half lengthwise. Carefully remove the yolks, place them in a medium mixing bowl, and mash them. Roughly chop the egg whites and set aside. To the hard boiled egg yolks, add the Dijon, mayonnaise, almond butter, lemon juice, and hot sauce. Mix until completely combined. Fold in the cooked egg whites, scallions, celery, shallots, half the paprika, and half the parsley. Divide into 4 portions, topping each with the crumbled bacon and remaining paprika and parsley. If you are preparing this dish in advance, store the dressing (the mustard, mayonnaise, almond butter, lemon juice, and hot sauce) and salad separately in airtight containers and toss together when you are ready to serve.

 

4 servings, 343 calories, 27g fat, 2g fiber

SBD Sweet Potato Egg Cups

SBD Sweet Potato Egg Cups

SBD Sweet Potato Egg Cups

Egg C. are an excellent addition to your menu plan for several reasons. They’re an easy, portable source of protein; you can customize them with any combination of vegetables and cheese you like; and you can make them in advance!

 

1 medium sweet potato, peeled and shredded

¼ tsp. sea salt

2 tsp. coconut oil, melted

¼ tsp. ground black pepper

¼ tsp. garlic powder

 

12 large eggs

½ C. heavy cream

¼ tsp. sea salt

½ tsp. ground black pepper

¼ C. chopped spinach

¼ C. chopped tomatoes

¼ C. crumbled full-fat feta cheese

¼ C. shredded full-fat cheddar cheese

 

Preheat the oven to 400°F. Line a 12-C. muffin tin with silicone C. or paper C.cake liners and set aside. Combine the sweet potato and sea salt in a strainer and toss to coat. Let the mixture sit for 20 minutes to release any excess water. Transfer the sweet potato to a piece of cheesecloth and squeeze out the water.  Put the sweet potatoes in a bowl and add the coconut oil, black pepper, and garlic powder. Toss to combine. Divide the sweet potato mixture evenly between the 12 muffin C. and press the mixture down into the bottoms of the muffin C. with the tip of a spoon. Bake for 15 minutes. Remove the muffin tin from the oven. While the sweet potatoes are cooking, prepare the egg C. by adding the eggs, heavy cream, salt, pepper, spinach, and tomatoes to a bowl and whisk to combine. Pour equal amounts of the egg mixture into the baked sweet potato C.. Top with the feta and cheddar. Bake for 15 to 20 minutes, or until the eggs are set. Remove from the oven and allow the egg C. to cool slightly before serving. They are freezer

 

3 per serving, 331 calories, 21g Fat, 1g Fiber

Smoked Salmon Bowl

Smoked Salmon Bowl

Smoked Salmon Bowl

 

1 C. packed baby kale

¼ tsp. olive oil

2 large eggs

â…› tsp. sea salt

â…› tsp. ground black pepper

2 ounces smoked salmon

¼ avocado, pitted and sliced

 

Preheat a nonstick pan on the stove over medium heat. Add the kale and olive oil to the pan and cook for 2 to 3 minutes, or until the kale is wilted. Season with a pinch each of salt and pepper to taste, and transfer to a serving bowl. Place the skillet back on the stove to cook the eggs. Whisk together the eggs, salt, pepper, and 1 T. of milk. Add this mixture to the pan and scramble to your desired firmness. Place the scrambled eggs in the bowl with the kale, top with smoked salmon and sliced avocado, and serve.

 

337 calories, 21g fat, 5g fiber

Coconut Chia Pudding

Coconut Chia Pudding

Coconut Chia Pudding

 

1 C. unsweetened coconut milk

2 T. chia seeds

1 scoop (or about 2 T.) collagen peptides

1 tsp. granulated erythritol sweetener (optional)

2 T. shredded unsweetened coconut

 

Whisk together the coconut milk, chia seeds, collagen peptides, and erythritol sweetener (if using) in a small bowl. Cover the bowl and place it in the refrigerator for at least 2 hours and for up to 5 days. When you are ready to serve it, top with the shredded coconut and raspberries (if using). Try toasting your shredded coconut in the oven for 10 minutes at 3501 2F for added crunch!

 

Nutrition information per serving: 357 calories, 21gfat, 13g Fiber

Slow Cooker Prosciutto Eggs with Kale

Slow Cooker Prosciutto Eggs with Kale

Slow Cooker Prosciutto Eggs with Kale

 

4 C. Kale, coarsely chopped

1 ½ C. Marinara Sauce

2 slices Prosciutto, chopped

4 large eggs

 

Put the kale in the slow cooker. Spoon the marinara sauce over the top, then scatter in the prosciutto. Crack the eggs and carefully place them over the marinara sauce mixture, spacing them evenly apart. Cover the slow cooker and cook on the high setting for 1 to 11/2 hours, until the kale softens and the egg whites are cooked through but the yolks are still soft. Serve immediately.

 

4 servings

Calories: 222

Fat: 8g

Fiber: 1g

Slowcooker Branzino with Olives, Goji Berries and Mint Salad

Slowcooker Branzino with Olives, Goji Berries and Mint Salad

Slowcooker Branzino with Olives, Goji Berries and Mint Salad

 

8 skin-on branzino fillets, 4 oz each

6 T. extra-virgin olive oil

4 T. pitted black olives

1 tsp. dried oregano

2 T. red wine vinegar or balsamic vinegar

¼ tsp. salt

¼ tsp. freshly ground black pepper

10 oz watercress or baby kale

1 C. packed, fresh mint leaves

¼ C. dried goji berries or ¼ C. dried cherries

 

Place 4 branzino fillets in the bottom of the slow cooker. Drizzle with 1 T. oil and sprinkle with 2 T. olives and oregano. Top with remaining fillets and drizzle with 1 T. oil and the remaining 2 T. olives. Cover slow cooker and cook on low until fish flakes when pressed with a fork, 1–1½ hours.  While the branzino cooks, prepare the salad. In a bowl, whisk together remaining 4 T. olive oil, vinegar, salt, and black pepper. Add watercress, mint, and goji berries, and toss until greens are evenly coated. Divide salad between four plates and top each with 2 branzino fillets. Serve immediately.

 

4 servings

Calories: 249

Fat: 14g

Fiber: 1g

Clam-Stuffed Celery

Clam-Stuffed Celery

Clam-Stuffed Celery

 

1 (10 oz.) can minced clams, drained, liquid reserved

1/2 cup part-skim ricotta cheese

1 garlic clove, minced

1 T. fresh lemon juice

1 tsp. minced onion

1/8 tsp. red (cayenne) pepper

3 T. snipped dill, or tsp. dried dill weed

6 celery stalks, cut in half crosswise

 

Place all ingredients except dill and celery in a blender or a food processor fitted with the metal blade and process until smooth. Add clam liquid if needed to thin; stir in the dill. Stuff celery stalks with cheese mixture.

Makes about 1-1/4 cups filling.

 

Makes: 12 Stuffed Celery Stalks

Calories: 63

Fat: 3 g

SBD Mexican Breakfast Bake

SBD Mexican Breakfast Bake

SBD Mexican Breakfast Bake

 

½ pound bulk chorizo sausage

¼ C. diced onions

1 C. diced bell peppers

½ C. sliced white mushrooms

2 T. minced garlic

2 C. packed chopped baby kale

12 eggs

½ C. whole milk

1 C. shredded full-fat cheddar cheese

1 C. shredded Colby Jack cheese

¼ C. chopped fresh cilantro

 

Preheat the oven to 375ºF. Lightly coat with butter a 9 × 13-inch baking dish and set it aside. Heat the sausage in a large sauté pan over medium-high heat for 6 to 8 minutes, breaking it up with a spatula as it cooks, until it is cooked through. Remove the sausage, reserving the grease in the pan. Add the onions, bell peppers, and mushrooms to the pan and cook for 3 to 4 minutes, until the mushrooms are browned. Add the garlic and cook for 1 minute, until fragrant. Add the kale and stir until wilted. Remove the pan from the heat and set it aside for 5 minutes to cool slightly. Whisk together the eggs, whole milk, and salt and pepper to taste in a large bowl. Add to the bowl the cooled vegetable and sausage mixture, half the cheddar, and half the Colby Jack. Stir to combine. Transfer the mixture to the prepared baking dish. Top with the remaining cheese. Bake for 30 to 40 minutes, until the eggs are set and the cheese is bubbling. Cut into 8 pieces. Serve warm, garnished with cilantro.

 

8 servings, 331 calories, 28g Fat, 1g Fiber

Candy Cane Cookies

Candy Cane Cookies

Candy Cane Cookies

 

2 ½ C. flour

Dash salt

2 sticks butter, softened

½ C. sugar

2 large egg yolks

1 ½ tsp. vanilla extract

12 mini-candy canes

 

Sift flour and salt into a bowl. In a large bowl, cream butter with an electric mixer. Slowly add sugar; beat until fluffy, about 4 minutes. Add yolks and vanilla; beat until smooth. Slowly add flour mixture; beat until dough comes together. Wrap in foil; chill 1 hour. Meanwhile, put candy canes in a zip-close bag and crush them. Preheat oven to 350 degrees. Roll out dough 1-inch thick, press out shapes, and place on cookie sheets. Press candy pieces on top. Bake 10 minutes, or until just golden. Remove from sheet; cool.

 

Yield:  48 servings

Calories:  73

Fat:  4g

Fiber: 0g

Raisin-Apple Stuffed Squash

Raisin-Apple Stuffed Squash

Raisin-Apple Stuffed Squash

1 acorn squash

21/2 T. maple syrup

2/3 C. cooked rice

1/2 tart apple; peeled, cored and diced

3/4 C. California golden raisins

2 tsp. chopped pecans

11/2 T. chopped onion

1 tsp. minced fresh parsley

1 tsp. melted butter

1/4 tsp. ground cinnamon

Maple syrup, as needed

 

Preheat oven to 375°F. Cut squash in half lengthwise and remove seeds. Set aside. In large bowl, mix maple syrup, rice, apple, raisins, pecans, onion, parsley, butter and cinnamon together well. Divide and spoon into cavity of squash, mounding as needed to use all the filling. Arrange on baking sheet and cover with foil. Bake 1 hour, or until tender. Drizzle with additional maple syrup. Divide and serve hot.

 

Yield: 6 servings

Calories 160

Fat: 1.5g

Fiber: 3g

Creamy Asiago Bacon Wrapped Roasted Onions

Creamy Asiago Bacon Wrapped Roasted Onions

Creamy Asiago Bacon Wrapped Roasted Onions

4/8 slices thick cut bacon

2 large onions, peeled and cut in half

2 tsp. olive oil

1 tsp. thyme, chopped

salt and pepper to taste

1 C. beef broth (or mushroom broth)

1/2 C. heavy cream

1 tsp. Worcestershire sauce

1/2 C. of asiago cheese (or parmesan), grated

 

Pre-cook the bacon until it’s starting to get cooked but it’s still soft and pliable and set aside on paper towels to cool. Wrap the onion halves with the bacon, optionally pinning it on with toothpicks, and place them in a baking dish before drizzling them with oil and seasoning with thyme, salt and pepper to taste.

Pour the mixture of the broth, cream and Worcestershire around the onions and roast in a preheated 375F/190C oven until the onions are nice and tender, about 30-45 minutes depending on how thick they are. (You may need to cover with foil if the edges of the bacon start to get too dark to prevent burning.)

Sprinkle the cheese on and bake until it has melted, just a few minutes. Option: Throw some full cloves of garlic into the pan with the sauce!

Yield: 4 servings

Calories 179

Fat 13.5g

Fiber 1.7g,

Herbed Barley and Lentils

Herbed Barley and Lentils

Herbed Barley and Lentils

1/2 C. chopped onions

2 cloves garlic, chopped

3 C. coconut water or water blended with a date

1 C. hulled barley*

1/4 C. lentils

1/2 tsp. Italian seasoning

1 T. chopped fresh dill or 1 tsp. dried

1 T. finely chopped fresh chives or 1 tsp. dried

2 T. finely chopped fresh basil or 1/2 tsp. dried

 

In a large saucepan, sauté onions and garlic in a small amount of coconut water, about 5 minutes or until soft. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer until barley and lentils are tender and water is absorbed (about 1 hour). * Hulled barley is barley that has been minimally processed to remove only the tough inedible outer hull. Do not use pearled barley; it receives additional processing and has a lower nutritional value.

 

Yield: 4 servings

Calories: 216

Fat: 1.2g

Fiber: 12.1g

Carbs: 43g

Seedy Ranch Dressing

Seedy Ranch Dressing

Seedy Ranch Dressing

1/2 C. hemp seeds

1/4 C. raw cashews

1/2 C. unsweetened soy, hemp or almond milk

3 T. fresh lemon juice

1 1/2 T. nutritional yeast

1 tsp. coconut aminos

1 small clove garlic

1/4 tsp. black pepper

1/2 tsp. dried parsley

1/2 tsp. dried dill

 

Blend all ingredients except parsley and dill in a high-powered blender until creamy and smooth.

Additional non-dairy milk can be added if needed to adjust consistency. Add parsley and dill and pulse for a few seconds to combine.

 

Yield: 4 servings

Calories: 154

Far: 11.5g

Fiber: 1.6g

Carbs: 8g

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

1 T. olive oil

1 lb. boneless, skinless chicken

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1/8 tsp. garlic powder

1 C. cooked quinoa (optional)

1 cucumber, thinly sliced

6 leaves fresh iceberg lettuce

6 rice spring roll papers

 

1 avocado, pitted and peeled

1/2 C. plain greek yogurt

1 C. unsweetened almond milk

1 cilantro bunch

1/2 tsp. garlic powder

1/2 tsp. sea salt

1 T. lime juice

 

For the Garlic Chicken Spring Rolls: Cook the chicken in olive oil over medium-high heat and season with sea salt, ground black pepper, and garlic powder. Once fully cooked, remove from heat, allow to cool, and dice. Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.  Near the bottom of your prepped spring roll wrapper and in the center, lay out the cucumber, iceberg lettuce, and diced chicken (and optional quinoa).   Fold the bottom over the chicken, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients. For the Avocado Cilantro Dipping Sauce: In a food processor or blender, combine avocado, Greek yogurt, almond milk, cilantro, garlic powder, sea salt, and freshly squeezed lime juice. Blend together until smooth. You can add a little more almond milk if it’s too thick.

 

Serving Size: 1 Roll w/ sauce

Calories: 202

Fat: 9.3g

Fiber:3.4g

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

6 rice spring roll papers

1 T. olive oil

12 oz. shrimp, deveined

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1 cucumber, thinly sliced

3 carrots, thinly sliced

6 leaves green leaf lettuce

12 mint leaves

 

2 T. almond butter

2 tsp. hoisin sauce

1 tsp. Sriracha sauce

1 tsp. rice wine vinegar

 

Cook the shrimp in olive oil over medium-high heat and season with sea salt and ground black pepper.  Once fully cooked and no longer transparent, remove from heat and allow to cool. Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.  Near the bottom of the spring roll in the center, lay out the cucumber, carrots, green leaf lettuce, fresh mint leaves, and cooked shrimp. Line the shrimp in a row. Fold the bottom over the end of the veggies and shrimp, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients. For the Spicy Almond Dipping Sauce: In a small mixing bowl, combine the almond butter, hoisin sauce, Sriracha, and rice wine vinegar. Stir until smooth. You can soften the almond butter by microwaving for 10-15 seconds, if needed.

 

Serving Size: 1 Roll, 2 T. Sauce

Calories: 105

Fat: 4.4g

Fiber: 2.2g

Blue Apple Nut Oatmeal

Blue Apple Nut Oatmeal

Blue Apple Nut Oatmeal

 

1â…” cups water

¼ teaspoon cinnamon

â…“ cup old-fashioned rolled oats

1 cup frozen blueberries

1 apple, chopped or grated

2 tablespoons chopped walnuts

 

In a saucepan, combine water with cinnamon and oats. Simmer about 5 minutes, until oatmeal is creamy. Stir in blueberries, apples, and nuts.

 

Yield: 2 servings

Calories: 174

Fat: 6.3g

Fiber: 7.6g

Carbs: 29g

Cheddar and Bacon Grilled Cheese Sandwich

Cheddar and Bacon Grilled Cheese Sandwich

Cheddar and Bacon Grilled Cheese Sandwich

8 slices applewood-smoked bacon (6 oz)

6 ounces Cheddar cheese, at room temperature (about 1 C. grated)

4 slices (from a medium to large loaf) country bread, sliced 1/2 inch (12 mm) thick

1/4 Granny Smith apple, peeled, cored, and sliced 1/16 inch thick

2 T. unsalted butter (1 oz), at room temperature

 

Preheat the oven to 325°F (163°C). Arrange the bacon in a single layer on a rimmed baking sheet. Bake, turning it once after 10 minutes, until crisp, about 20 minutes total, depending on the thickness. Transfer the bacon to paper towels to drain. Divide half the cheese between 2 slices bread and then divide the apple slices between them. Place 4 slices cooked bacon on each sandwich, top with the remaining cheese, and sandwich with the remaining bread slices. Spread the outside of each sandwich with 1/2 T. butter per slice of bread. (You can cover and refrigerate the sandwiches for an hour or so before heating them.) Heat a large nonstick skillet over medium heat. Add the sandwiches and cook until the sandwich is golden brown and the cheese has melted, 3 to 4 minutes per side, pressing down with a spatula to flatten the sandwiches. (If the bread looks golden and done but the cheese hasn’t completely melted, arrange the sandwiches in a single layer on a baking sheet and finish them in the still-warm oven.) Transfer the grilled cheese sandwiches to a cutting board and cut them in half or, if you prefer, into bite-size pieces (about 8 per sandwich). Arrange the grilled cheese on a plate or platter and serve.

 

Yield: 4 servings

Calories: 453

Fat: .5g

Fiber: 1.2g

Garbanzo Guacamole

Garbanzo Guacamole

Garbanzo Guacamole

11/2 cups cooked garbanzo beans or 1 (15-ounce) can, no salt added, drained

2 cloves garlic

1 tablespoon lemon juice

1 avocado, peeled and cubed

11/2 fresh green chili peppers, minced

1 cup chopped tomato

3/4 cup chopped green onions

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

2 tablespoons chopped cilantro

 

In a food processor, puree beans and garlic with lemon juice. Add avocado and chili peppers, pulsing until mixture is fairly smooth with some small chunks. Remove to bowl and stir in tomato, green onions, liquid aminos, and cilantro. Serve with raw vegetables or refrigerate in an airtight container for up to 4 days.

 

Yield: 3 servings

Calories: 261

Fat: 11g

Fiber: 13.1g

Carbs: 35g

Prosciutto-Wrapped Basil Shrimp

Prosciutto-Wrapped Basil Shrimp

Prosciutto-Wrapped Basil Shrimp

20 large frozen peeled deveined shrimp, thawed

1 T. chopped fresh basil

1 tsp. extra-virgin olive oil

1/2 tsp. lemon zest

1/2 tsp. kosher salt

1/4 tsp. red pepper flakes

1/8 tsp. freshly ground black pepper

10 (about 4 oz.) very thin slices prosciutto

Cooking spray

8 lemon wedges, for serving

 

Preheat broiler. In a medium bowl, combine the shrimp, basil, olive oil, zest, salt, red pepper flakes, and black pepper. Mix well and set aside. Lay the prosciutto slices on a large work surface, and cut prosciutto in half lengthwise so you have 20 pieces. Wrap the prosciutto around each shrimp, leaving the tail hanging out, and thread on an 8-inch skewer. Repeat with remaining shrimp for a total of 4 skewers with 5 shrimp each. Place the skewers on a broiling pan lightly coated with cooking spray. Broil the shrimp 2 minutes on each side. Serve hot with lemon wedges.

 

Serving Size: 5 Shrimp

Calories: 99

Fat: 5g

Fiber: 0g

Grilled Shrimp Cobb Salad

Grilled Shrimp Cobb Salad

Grilled Shrimp Cobb Salad

 

1/4 cup (78 ml) white wine vinegar

2 teaspoons Dijon mustard

1 ½ teaspoons honey

Small pinch of salt and black pepper

¾ cup (177 ml) light flavored olive oil

 

20 jumbo shrimp, peeled and deveined

Salt & ground black pepper

Lime or lemon zest

Lettuce of your choice

8 slices bacon, cooked

4 hard boiled eggs, cut into wedges

2 avocados, peeled and sliced

16 cherry tomatoes, halved

Blue cheese crumbles

 

To a small bowl add the vinegar, mustard, honey, salt and pepper. Whisk while drizzling in the olive oil, set aside. Preheat grill on medium high. Thread the shrimp onto skewers. Sprinkle the shrimp with salt, pepper and lime or lemon zest. Grill the shrimp for 5 minutes, or until they have a slight char. Turn and cook for a couple more minutes. Remove from the grill. When cool enough to handle, remove from the skewers. To a large serving platter, arrange the lettuce. Arrange the rest of the ingredients all over the lettuce. Serve with the dressing.

 

Yield: 4 servings

Calories: 496

Fat: 34g

Fiber: 9g

Creamy Chicken Soup with Cauliflower

Creamy Chicken Soup with Cauliflower

Creamy Chicken Soup with Cauliflower

 

1 teaspoon minced garlic

1 teaspoon extra-virgin olive oil

½ yellow onion, diced

1 carrot, diced

1 celery stalk, diced

1½ pounds (3 or 4 medium) cooked chicken breast, diced

2 cups low-sodium chicken broth

2 cups water

1 teaspoon freshly ground black pepper

1 teaspoon dried thyme

2½ cups fresh cauliflower florets

1 cup fresh spinach, chopped

2 cups nonfat or 1% milk

 

Place a large soup pot over medium-high heat. Sauté the garlic in the olive oil for 1 minute. Add the onion, carrot, and celery and sauté until tender, 3 to 5 minutes. Add the chicken breast, broth, water, black pepper, thyme, and cauliflower. Bring to a simmer, reduce the heat to medium-low, and cook, uncovered, for 30 minutes. Add the fresh spinach and stir until wilted, about 5 minutes. 5 Stir in the milk, then serve immediately.

 

1 C. Serving

Calories: 164

Total fat: 3g

Protein: 25g

Carbs: 5g

Fiber: 1g

High-Protein Milk

High-Protein Milk

High-Protein Milk

 

4 C. Skim Milk

1 C. nonfat Milk Powder

 

In a deep bowl or a blender, beat the milk and milk powder slowly with a beater or blend on high speed to mix for about 5 minutes, until the powder is well dissolved and no longer visible. Refrigerate any milk you don’t drink or use right away in an airtight container. The flavor improves overnight. Discard any remaining milk after 7 days.

 

Serving: 1 C.

Calories: 144

Protein: 14g

Pumpkin Spice Latte Protein Shake

Pumpkin Spice Latte Protein Shake

Pumpkin Spice Latte Protein Shake

 

1 cup low-fat milk or unsweetened soy milk

½ cup pumpkin puree

1 scoop (¼ cup) vanilla protein powder

¾ cup brewed decaf coffee

1 teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

⅛ teaspoon ground cloves

 

In a blender, combine the milk, pumpkin puree, protein powder, coffee, cinnamon, ginger, nutmeg, and cloves and blend on high for 2 to 3 minutes, until the shake is smooth and the powder is well dissolved. 2 Pour half the shake into a glass and enjoy. 3 Refrigerate any shake you don’t drink or use right away in an airtight container for up to 1 week. Re-blend prior to serving.

 

Serving (1 cup): Calories: 125; Total fat: 0g; Protein: 15g; Carbs: 12g; Fiber: 2g; Sugar: 8g; Sodium: 155mg

Protein-Packed Peanut Butter Cup Shake

Protein-Packed Peanut Butter Cup Shake

Protein-Packed Peanut Butter Cup Shake

 

1 cup low-fat milk

1/2 cup low-fat plain Greek yogurt

1/4 cup nonfat ricotta cheese

1 scoop (% cup) chocolate protein powder

2 tablespoons powdered peanut butter

2 tablespoons cocoa powder

 

In a blender, combine the milk, yogurt, ricotta, protein powder, powdered peanut butter, and cocoa powder. Blend on high speed for 3 to 4 minutes, until the powders are well dissolved and no longer visible. Pour half the shake into a glass and enjoy.  Refrigerate any shake you don’t drink or use right away in an airtight container for up to 1 week. Re-blend prior to serving.

Per Serving (1 cup): Calories: 215; Total fat: 3g; Protein: 27g; Carbs: 18g; Fiber: 3g; Sugar: 11g; Sodium: 249mg

Apple Pie Smoothie

Apple Pie Smoothie

Apple Pie Smoothie

 

½ apple, diced into small pieces and frozen in advance

1 scoop vanilla protein powder

1/8 teaspoon salt

½ cup unsweetened vanilla almond milk

1-2 cups of ice use more ice for a thicker smoothie

¾ teaspoon apple pie spice or ½ teaspoon cinnamon and ¼ teaspoon nutmeg

Optional toppings: 1-2 Gingersnap cookies, crushed (or substitute with graham cracker crumbs); whipped cream

 

Combine all ingredients except toppings in a blender and mix until smooth, thick, and creamy. Garnish with whipped cream and cookie crumbs crumbs and serve immediately!

 

Calories: 150

Protein 22.7g

Fiber: 2.3g

Sugar: 7.2g

Noodle-Less Lasagna with Ricotta Cheese

Noodle-Less Lasagna with Ricotta Cheese

Noodle-Less Lasagna with Ricotta Cheese

 

Nonstick cooking spray

1 (15-ounce) container part-skim ricotta cheese

¼ cup grated Parmigiano-Reggiano cheese

1 large egg, lightly beaten

½ cup Marinara Sauce with Italian Herbs

½ cup shredded part-skim mozzarella cheese

 

Preheat the oven to 375°F. Coat an 8-by-8 baking dish with the cooking spray. In a small bowl, combine the ricotta cheese, Parmigiano-Reggiano cheese, and egg.. Spread the cheese mixture over the bottom of the baking dish. Layer the marinara sauce over the ricotta mixture and top it with the mozzarella cheese. 5 Bake for 15 to 20 minutes or until the mozzarella cheese is bubbly.

 

Serving: ¼ C. Calories: 121 Fat: 7g Fiber: 0g

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

2 C. toasted buckwheat groats

1 T. Apple Cider Vinegar

4 C. water (or Bone Broth)

Sea salt a pinch

2 T. grass-fed butter

1 onion large

8-10 chestnut mushrooms

pepper to taste

2-3 sprigs flat leaf parsley leaves only

1 egg per person

 

To prep the buckwheat groats, place them in a large bowl with 2V2 C. of filtered water and the apple cider vinegar. Cover the bowl and let it sit at room temperature for 8 to 12 hours (or overnight), then drain and rinse well. Transfer it a medium pot, add water and salt and cook for 15 minutes until the groats are soft and the water is evaporated. Take it off the heat, cover the pot with a lid and let it stand for additional 10-15 minutes Meanwhile slice the onions and mushrooms. Put a large frying pan on high-medium heat and when it’s hot add butter, onions and a pinch of salt. Salt will draw moisture out of the onions which will help with caramelizing process. Fry them slowly, stirring occasionally and not letting them burn. Once your onions look wilted and darker in color, add mushrooms and chopped parsley and sauté them for 5 minutes adding salt and pepper to taste. Now add the buckwheat and mix everything together, cook for 2 more minutes to bring all the ingredients to the same temperature and allow for the flavors to meld, taste for seasoning. In a separate frying pan, fry the eggs and top each portion with an egg.

 

Yield: 4 servings

Calories: 276

Fat: 13g

Fiber: 4g