Archives for September 10, 2019

Baked Tilapia with Garlic and Lemon
Teriyaki Shrimp Burgers with Pineapple

Baked Tilapia with Garlic and Lemon  6 6 oz. tilapia fillets  4 cloves garlic, crushed  2 Tbsp. lemon juice  2 Tbsp. butter or margarine  4 teas. fresh parsley, chopped  salt and pepper to taste  Preheat oven to 400 degrees F.  Spray the bottom of a baking dish with cooking spray.  Place a small skillet over […]

Smoked Salmon Chowder
Italian Halibut Chowder
Italian Tortellini Soup

Smoked Salmon Chowder  8 oz. skinless hot-smoked salmon  1 medium onion, diced  3 medium carrots, diced  3 stalks celery, diced  ¼ large head cauliflower, stem attached  3 small red potatoes, peeled and diced  1 cup frozen corn kernels  2 cups whole milk  3 cups lower sodium chicken broth  2 Tbsp. unsalted butter  2 cloves garlic, minced  […]

Mushroom and Shallot Frittata
Swiss Cheese and Asparagus Frittata
Feta and Spinach Frittata

Mushroom and Shallot Frittata  3 eggs  5 large egg whites  4 shallots, chopped fine  ½ lb. mushrooms, chopped fine  1 Tbsp. fat free milk  ¼ cup grated parmesan cheese  1 Tbsp. butter or margarine  2 teas. fresh parsley, chopped  1 teas. thyme  Salt and pepper to taste  Preheat oven to 350 degrees F.  Place a […]

Crustless Ham and Swiss Cheese Quiche
Crustless Broccoli and Cheddar Cheese Quiche
Crustless Zucchini Pie

Crustless Ham and Swiss Cheese Quiche  5 large eggs  1 ¾ cups diced ham  1 cup chopped steamed broccoli  1 cup grated Swiss cheese  2/3 cup 2% milk  ¼ cup half and half cream  pinch of nutmeg  salt and pepper to taste  Preheat oven to 350 degrees F.  Spray a pie pan with cooking spray.  […]

Broccoli Parmesan
Penne with Cheese and Veggies

Broccoli Parmesan  1 medium bunch of broccoli  1 cup marinara sauce   ½ cup shredded part-skim mozzarella cheese  6 cloves garlic, minced  2 Tbsp. olive oil  ½  teas. salt  Preheat oven to 450 degrees F.  Spray a 9×13-inch baking pan with cooking spray.  Trim about 1-inch from the stems of the broccoli and discard.  Slice the broccoli stalks […]