Archives for September 2019

Turkey Taco Lettuce Wraps
Zucchini Stuffed with Turkey Taco

Turkey Taco Lettuce Wraps  1 ½ lb. 99% lean ground turkey  ½ small onion, minced  2 Tbsp. green pepper, minced  1 4 oz. can tomato sauce  ¾ cup water  1 teas. cumin  1 teas. garlic powder  1 teas. salt  1 teas. chili powder  1 teas. paprika  ½ teas. oregano  8 large Iceberg lettuce leaves  Place […]

Pork and Veggie Stir Fry
Spicy Beef and Veggie Stir Fry

Pork and Veggie Stir Fry  1 lb. boneless pork chops sliced into thin strips  ½ cup snow peas  1 cup shitake mushrooms, sliced  ½ red bell pepper, sliced  ½ yellow bell pepper, sliced  3 Tbsp. low sodium soy sauce  juice from ½ lime  2 teas. corn starch  ½ teas. honey  1 teas. toasted sesame oil  […]

Pasta with Sausage, Turkey and Brussels Sprouts
Pasta with Asparagus

Pasta with Sausage, Turkey and Brussels Sprouts  1 hot pork sausage link (can use sweet sausage link, if preferred)  ¾ lb. 93% lean ground turkey  12 oz. Brussels sprouts  1 small onion (diced)  1 carrot, diced  1 celery stalk, diced  1 28 oz. can crushed tomatoes  4 teas. olive oil  4 cloves garlic, diced  1 bay leaf  pinch […]

Corn Muffins
Banana Nut Muffins
Oatmeal Raisin Muffins

Corn Muffins  1 ½ cups corn kernels  1 cup whole wheat flour  ¾ cup yellow cornmeal  2 ¼ teas. baking powder  ¼  teas. salt  ¾ cups egg substitute (or 6 eggs)  ¾ cup plain fat-free Greek yogurt  ¼ cup sugar  ½ cup fat-free milk  2 teas. vanilla extract  Preheat oven to 375 degrees F.  Spray a 12-cup muffin pan […]

Chicken and Zucchini Stir Fry
Chicken and Broccoli Stir Fry

Chicken and Zucchini Stir Fry  1 lb. boneless skinless chicken breasts (sliced thin)  2 cups sliced zucchini  1 cup low sodium chicken broth  ¼ cup low sodium soy sauce  2 Tbs. mirin  2 teas. sesame oil  1 Tbsp. canola oil  1 Tbsp. sugar  1 Tbsp. cornstarch  1 Tbsp. ginger, minced  1 Tbsp. garlic, minced  Combine the […]

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 […]