Archives for February 2019

Salmon Quinoa Cakes, Tuna Tomato Melts, Smoked Salmon Rolls

Salmon Quinoa Cakes 1 lb. salmon fillet, remove skin ¾ cups cooked quinoa 1 cup chopped kale 1/3 cup diced shallots 1 egg, beaten ½ teas. seafood seasoning (like Old Bay) 1 teas. olive oil 2 Tbsp. Dijon mustard salt and pepper to taste Finely chop the salmon and transfer it to a large bowl. […]

Pasta with Zucchini and Tomatoes, Pasta with Asparagus, Noodles with Chicken and Broccoli

Pasta with Zucchini and Tomatoes 2 zucchini spiralized 2 cups grape tomatoes, halved 8 oz. angel hair pasta ¼ cup low-sodium chicken broth 4 cloves garlic, minced 1 small onion, diced 4 teas. olive oil 2 Tbsp. chopped fresh parsley salt and pepper to taste pinch of red pepper flakes grated Parmesan cheese, optional Cook […]

Parmesan Roasted Cauliflower, Corn and Edamame Succotash, Spicy Zucchini Casserole, Crustless Spinach and Feta Pie

Parmesan Roasted Cauliflower 1 medium head cauliflower 1 tsp. Mrs. Dash garlic and herb seasoning ¼ cup Parmesan cheese Olive oil spray Preheat oven to 400 degrees F. Spray a baking pan with olive oil spray. Wash cauliflower and cut into pieces. Place cauliflower on pan and spray with olive oil spray. Sprinkle cauliflower with […]

Marinated Flank Steak, Not Stuffed Cabbage

Marinated Flank Steak 2 lb. flank steak ½ cup reduced sodium soy sauce ¼ cup honey 2 Tbsp. vegetable oil oil for the grill 1 teas. sesame oil 4 cloves garlic, minced 2 teas. minced ginger 2 Tbsp. green onion, thinly sliced ¾ teas. rice vinegar ½ teas. black pepper ¼ teas. red pepper flakes […]

Dijon Fish Fillets, Fish Piccata, Fish Florentine

Dijon Fish Filets 8 oz. firm white fish 1 Tbsp. Dijon mustard 1 ½ teas. lemon juice 1 teas. low sodium Worcestershire sauce 2 Tbsp. Italian seasoned bread crumbs Cooking spray Preheat oven to 450 degrees F. Spray a baking dish with cooking spray. Combine the mustard, lemon juice, and Worcestershire sauce and mix well. […]

Cream of Broccoli Soup, Lentil and Spinach Soup, Kale and Turkey Sausage and Potato Soup

Cream of Broccoli Soup 5 cups broccoli florets 1 carrot , peeled and chopped 1 medium onion, chopped 1 stalk celery, chopped 1 clove garlic, minced ½ cup 2% milk 4 ½ cups fat-free low sodium chicken broth 3 Tbsp. reduced-fat sour cream ½ cup shredded sharp cheddar cheese salt and pepper to taste Combine […]

Cranberry Bars, Rice Krispy Treats, Coconut Macaroons

Cranberry Bars 2 cups flour 1/3 cup dried cranberries, chopped ½ tsp. baking soda ¼ teas. salt 1/8 teas. ground cinnamon 2/3 cup sugar 2/3 cup brown sugar, not packed ¼ cup melted butter 2 eggs ¼ cup unsweetened applesauce 2 teas. vanilla extract ½ cup white chocolate chips Preheat oven to 350 degrees F. […]

Chili Macaroni, Chicken and Pork Jambalaya, Cheeseburger Casserole

Chili Macaroni 2/3 lb. 93% lean ground beef 2 medium onions, chopped 1 ½ cups whole wheat elbow macaroni 1 29 oz. can Mexican-style stewed tomatoes with the juice 1 4 oz. can diced green chilies, drained 2 ½ cups tomato juice 2 15.5 oz. cans pinto beans, rinsed and drained 2 teas. chili powder […]

Cheesecake Cupcakes with Strawberries, Strawberry-Blueberry Trifle, Strawberry Crisp

Cheesecake Cupcakes with Strawberries 16 oz. strawberries, hulled and thinly sliced 12 reduced fat vanilla wafers 8 oz. 1/3 less fat cream cheese, softened ¼ cup sugar 1 teas. vanilla 6 oz. fat-free Greek yogurt 2 large egg whites 1 Tbsp. flour Preheat oven to 350 degrees F. Line cupcake tins with paper liners. Place […]

Balsamic Shredded Pork, Shredded Cuban Pork, Herb Roasted Pork Tenderloin

Balsamic Shredded Pork 2 lb. boneless pork sirloin roast (or shoulder roast) ½ teas. garlic powder ½ teas. red pepper flakes 1 Tbsp. honey 1/3 cup low sodium chicken stock 1/3 cup balsamic vinegar 1 Tbsp. Worcestershire sauce salt and pepper to taste Season the pork with the garlic powder, salt, pepper and red pepper […]