Browsed by
Tag: Nutritional Information Provided

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

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

Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

1/2 lb. scallops preferably U-10

6 oz. bacon preferably center cut

1 cup finely chopped red onion

1/2 cup chopped grape tomatoes

1 T. sherry vinegar or balsamic

1 T. sugar

salt and pepper

olive oil

a handful of basil leaves

 

Fry up the bacon over medium heat until nice and crispy. Move to a paper towel and blot the excess grease off. Add the onion to the pan and caramelize for 10 minutes over medium heat until softened.

Add the chopped tomatoes, vinegar, and sugar, and season lightly with salt and pepper. Cook for 10 more minutes so the tomatoes can soften, and the flavors can meld together. Heat up a nonstick skillet over medium high heat. Pat your scallops dry with a paper towel, and season both sides generously with salt and pepper. Add enough olive oil to coat the bottom of the pan, then sear the scallops for about 2 minutes on each side (you don’t want to overcook these beauties)! Chop up the bacon and stir it into the onion tomato jam and serve alongside the seared scallops. Chiffonade or chop the basil leaves and sprinkle over the dish and drizzle a little bit of olive oil on the plate. Enjoy!

 

Yield: 2 servings

Calories: 544kcal

Fat: 39g

Fiber: 2g

Cheesy Ham Chowder

Cheesy Ham Chowder

Cheesy Ham Chowder

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups whole milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups shredded cheddar cheese

2 cups cubed fully cooked ham

 

In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, sauté onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon.

 

Serving Size: 1 C.

Calories: 418

Fat: 28g

Fiber: 2g

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

 

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

3 T. olive oil

2-3 pounds hare legs, or lamb or beef stew meat

Salt

2 cups chopped onion

1 cup minced carrot

1 cup minced celery

2 T. sage leaves, chopped

2 T. rosemary, chopped

2 bay leaves

1 handful dried porcini mushrooms, about 1 ounce, chopped

2 T. tomato paste

2 T. red wine vinegar

1 28- ounce can crushed tomatoes

1 cup red wine

Parsley and grated cheese to garnish

 

If you need to soak the jackrabbit pieces, submerge them in buttermilk overnight. The next day, hack them into large pieces with a cleaver or kitchen shears. This will make them cook faster and fall off the bone easier. Rinse the hare under cold water and pat dry with paper towels. Heat the olive oil in a large Dutch oven over medium-high heat. Brown the hare pieces well. Take your time and do this in batches. Don’t let the pieces touch each other as they brown. Salt them as they cook. When browned, set aside.

When the meat has been browned, add the onion, carrot and celery and cook, stirring occasionally, until the veggies begin to brown. Add the meat back to the pot, then the sage, rosemary, bay leaves and dried mushrooms. Mix well and allow to cook for a minute. Whisk together the tomato paste and wine and add that to the pot. Add the vinegar. Turn the heat to high to bring everything to a boil, then add the can of crushed tomatoes. Mix well, drop the heat to a bare simmer — only a few bubbles coming up to the surface — cover and let this cook until the hare meat wants to fall off the bone, up to 3 1/2 hours. When the meat is tender, fish out the bay leaves and discard. Remove the hare pieces and pull the meat from the bones. Return it to the pot. Ladle out about 1/3 to 1/2 of the sauce and put it into a food mill with a medium grate attached. Alternately, put it into a food processor or blender. Puree, meat and all. If you use a food mill you will have some dry, stringy hare meat left in the mill; discard or feed to your pets. Return the puree to the pot. Serve with pasta of your choice. I serve by putting the pasta in a large bowl, tossing it with a ladle of the sauce, then plating. I top each plate with some more sauce, then some parsley and some grated pecorino cheese.

 

Yield: 8 servings

Calories: 267 (not including pasta)

Fat: 8g

Fiber: 4g

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

1 package (22 ounces) frozen grilled chicken breast strips

1 cup crumbled blue cheese

3 tablespoons white wine vinegar

1 tablespoon water

1/8 teaspoon coarsely ground pepper

1/4 cup canola oil

8 cups chopped romaine

3 medium tomatoes, chopped

6 bacon strips, cooked and crumbled

 

Heat chicken according to package directions. Cool slightly; coarsely chop chicken. For dressing, place cheese, vinegar, water and pepper in a small food processor; cover and process until smooth. While processing, gradually add oil in a steady stream. In a large bowl, combine romaine, chicken, tomatoes and bacon. Serve with dressing.

 

Serving Size: 2 1/3  C.

Calories: 348

Fat: 22g

Fiber: 2g

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

5 chicken breasts boneless and skinless

6 tablespoons unsalted butter divided

1/2 teaspoon kosher salt

1/4 teaspoon coarse ground black pepper

1 teaspoon Italian seasoning

2 lemons juiced and zested

2 garlic cloves minced

1 cup half and half

1 tablespoon cornstarch

1 tablespoon chicken base optional, but delicious!

 

In a large cast iron skillet add 1 tablespoon of butter to melt on medium high heat. Add the kosher salt, black pepper and Italian seasoning to the chicken and add it to the pan. Cook on each side for 4-6 minutes. Add the chicken to your slow cooker. Cover with lemon juice, lemon zest, garlic and the rest of the butter in pieces (I added the lemons in the before picture just for reference. Don’t cook the lemons in the slow cooker). Cook on low for 4 hours or on high for 2 hours. In a large measuring cup add the half and half, cornstarch and chicken base and whisk well. Add the liquid, mix, and cook an additional hour on high.

 

Yield: 5 servings

Calories: 465

Fat: 25g

Fiber: 1g

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

1 T. olive oil

1 yellow onion, diced

2 cups chicken broth

6 boneless, skinless chicken thighs or 2 pounds boneless, skinless chicken breasts

3 carrots

3 celery ribs

3 large Russet potatoes

1 (16 oz) bag frozen corn

1 (4 oz) can diced green chiles

1 (3 oz) package real bacon bits

1 (8 oz) package cream cheese

1 red bell pepper

4 green onions

Salt and pepper

 

Turn your Instant Pot to the sauté setting. When the display says HOT add in the oil and swirl it around. Add in the diced onion. Sauté for about 4 or 5 minutes. Pour in the broth. Let the sauté setting stay on while you prepare the rest of your ingredients.  Cut excess fat off of your chicken. Cut the chicken into 1 inch cubes. Peel and slice the carrots into ½ inch rounds. Dice the celery. Peel potatoes, if desired. Cut them into 1 inch cubes. Add chicken, carrots, celery and potatoes into the Instant Pot. Add in the frozen corn and the green chiles. Stir. Cover the pot and secure the lid. Make sure the valve is set to sealing. Set the SOUP button to 5 minutes (if you don’t have a soup button then use the manual or pressure cook button).

Dice up your bell pepper and green onion. Lay the cream cheese on the counter to get a little soft.

When the time is up let the pot sit there for an additional 5 minutes (L0:05) and then move the valve to venting. Remove the lid. Stir in the bacon, cream cheese, red pepper and onions. Once the cream cheese is melted test the soup. Add salt and pepper to taste.  Ladle into bowls and enjoy!

 

Yield: 10 servings

Calories: 398

Fat: 16g

Fiber: 4g

Cabbage and Beef Soup

Cabbage and Beef Soup

Cabbage and Beef Soup

1 pound lean ground beef (90% lean)

1/2 teaspoon garlic salt

1/4 teaspoon garlic powder

1/4 teaspoon pepper

2 celery ribs, chopped

1 can (16 ounces) kidney beans, rinsed and drained

1/2 medium head cabbage, chopped

1 can (28 ounces) diced tomatoes, undrained

3-1/2 cups water

4 teaspoons beef bouillon granules

Minced fresh parsley

 

In a Dutch oven, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients except parsley. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Garnish with parsley.

 

Serving Size: 1 Cup

Calories: 116

Fat: 3g

Fiber: 3g

Pinwheel Steak Potpie

Pinwheel Steak Potpie

Pinwheel Steak Potpie

 

2 tablespoons butter

1-1/4 pounds beef top sirloin steak, cut into 1/2-inch cubes

1/4 teaspoon pepper

1 package (16 ounces) frozen vegetables for stew

2 tablespoons water

1/2 teaspoon dried thyme

1 jar (12 ounces) mushroom or beef gravy

1 tube (8 ounces) refrigerated crescent rolls

 

Preheat oven to 375°. In a 10-in. cast-iron or other ovenproof skillet, heat butter over medium-high heat. Brown beef in batches; remove from pan. Sprinkle with pepper; keep warm. In same skillet, combine vegetables, water and thyme; stir in gravy. Bring to a boil. Reduce heat; simmer, uncovered, until vegetables are thawed. Stir in beef; remove from heat. Unroll crescent dough and separate into 8 triangles. Starting from the wide end of each triangle, roll up a third of the length and place over beef mixture with pointed ends toward the center. Bake, uncovered, until golden brown, 16-18 minutes.

 

Serving Size: 1/8 recipe

Calories: 365

Fat: 18g

Fiber: 1g

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Olive oil

2 large flat mushrooms, thinly sliced

Pinch of salt & black pepper

1 tsp. white wine vinegar

4 eggs

4 thick slices of good bread, toasted on one side

4-6 cherry tomatoes, thinly sliced

4 slices cheese

Heat a little of the olive oil and sauté the mushrooms for a minute or two and season. Set aside. Bring a shallow pan of water to simmer, add the vinegar and salt. Break one egg onto a saucer, stir the water to create a whirlpool, tip in the egg and leave to cook for 3 minutes. Using a slotted spoon, lift on to a plate. Repeat with the remaining eggs. Keep the water hot.  Heat the grill to high, arrange the mushrooms on the untoasted side of the bread, cover with the tomatoes and then the cheese, grill for 5-6 mins until the cheese has just melted. Place the toast on warmed plates. Slide all the eggs back into the hot water and leave for 30 seconds, lift out and drain on kitchen paper, then put one on top of toast. Season and serve.

Yield: 4 servings

Calories: 292

Fat: 16g

Fiber:

Zucchini “Butter” Spread

Zucchini “Butter” Spread

Zucchini “Butter” Spread

½ lb. Zucchini

½ lb. Yellow Summer Squash

¼ tsp. & 1/8 tsp. Salt, divided

1 ½ T. Butter

1 Shallot, minced

Pepper, to taste

 

Coarsely grate zucchini and squash into colander. Sprinkle with quarter tsp. of salt and toss to coat. Let sit 3-4 minutes then press firmly with a small pot lid to squeeze out as much liquid as possible. . Place a large skillet over medium heat and add the butter. Add shallots and sauté for 3 minutes, or until translucent. Add the grated squash and cook for 15 to 18 minutes, or until the squash is a creamy, buttery consistency, stirring occasionally. (If the mixture begins to scorch, add a tsp. of water to deglaze the pan and turn down the heat slightly). Add remaining salt and pepper to taste. Serve immediately or refrigerate for up to a week.

 

Yield: 4 servings

Serving Size: ¼ C.

Calories: 70

Fat: 5g

Fiber: 1g

Creamy Caesar Dressing

Creamy Caesar Dressing

Creamy Caesar Dressing

 

2 T. Lemon Juice

3 ½ T. plain low-fat Greek Yogurt

1 tsp. Dijon Mustard

3 cloves Garlic, minced

1 tsp. Worcestershire

½ tsp. Anchovy Paste

2 T. EVOO

2 T. grated Parmesan Cheese

½ tsp. Pepper

Combine first six ingredients in a food processor and pulse briefly. With processor running, slowly add the olive oil until dressing is creamy and smooth. Add parmesan and pepper and pulse just to combine.

 

Serving Size: 1 T.

Calories: 50

Fat: 4.5g

Fiber: 0g