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.  […]

Turkey Sausage Patties
Turkey and White Bean Chili

Turkey Sausage Patties 1 lb. 93% lean ground turkey 1 small onion, diced small 1 garlic clove, minced 1 Tbsp. red wine vinegar 1 Tbsp. chopped chives 1 teas. olive oil ¾ teas. paprika pinch of sugar pinch of nutmeg salt and pepper to taste Place a medium non-stick skillet over medium low heat.  Add […]

Pulled Pork Ragu
Pork Dumplings Wrapped in Zucchini

Pulled Pork Ragu 1 ¼ lb. pork tenderloin 1 28 oz. can crushed tomatoes 5 cloves garlic, smashed 1 7 oz. jar roasted red peppers, drained 1 teas. olive oil 2 sprigs fresh thyme 2 bay leaves 1 Tbsp, fresh parsley, chopped salt and pepper to taste Season the pork with salt and pepper.  Place […]

Shrimp Salad
Egg Salad
Tuna Salad
Cheeseburger Salad

Shrimp Salad 1 lb. cooked shrimp, peeled and deveined 2 stalks celery, chopped 2 Tbsp. light mayonnaise 1 Tbsp. fat free Greek yogurt Seafood seasoning to taste salt and pepper to taste Combine the shrimp, celery, mayonnaise, yogurt, seafood seasoning and salt and pepper.  Salad may be served on a bed of greens, wrapped in […]

Deviled Eggs with Tuna Salad
Parmesan Crisps
Roasted Pumpkin Seeds
Smoked Salmon Pinwheels

Deviled Eggs with Tuna Salad 8 large hard-boiled eggs, halved 2 6 oz. cans tuna packed in water, drained 1/3 cup light mayonnaise 1 Tbsp. minced onion 1 teas. red wine vinegar chopped fresh chives for garnish, optional salt and pepper to taste Remove the egg yolks from the hard-boiled eggs and place the yolks […]

Grilled Zucchini
Sausage Stuffed Zucchini

Grilled Zucchini 2 medium zucchini 1 Tbsp. olive oil 1 Tbsp. red wine vinegar ½ teas. garlic powder 1 teas. dried parsley 1 teas. dried basil salt and pepper to taste Wash zucchini and cut into ¼-inch thick slices.  Preheat grill to medium-high.  Mix the zucchini, olive oil, garlic powder, parsley, basil and salt and […]

Shrimp Stew
Salmon with Basil and Parmesan
Cajun Flounder with Tomatoes

Shrimp Stew 1 ½ lbs. jumbo shrimp 1 red bell pepper, diced 1 14.5 oz. can diced tomatoes 1 14 oz. can light coconut milk 4 scallions, sliced thin, white and green separated Juice of ½ lime ½ cup cilantro, chopped 4 cloves garlic, minced ½ teas. crushed red pepper flakes 1 teas. olive oil […]