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Recipes

Lemon Pepper Tilapia

Lemon Pepper Tilapia
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Ingredients
  • 6 oz Tilapia
  • 2 tsp Yellow Onion
  • 3 cups fresh green beans
  • 1⅓ tsp olive oil
  • 1 tsp ground black pepper
  • Squirt of Lemon Juice
  • Parmesan ( Sprinkle over fish)
Instructions
  1. Place fish , pepper, lemon juice & cheese in foil.
  2. fold foil over fish, leaving space around the fish.
  3. Seal the foil so the juices don't leak out.
  4. Bake in 420 degrees… Continue reading

Grand Slam

Grand Slam
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Ingredients
  • 6 egg whites or ¾ cup egg substitute
  • 1⅓ tsp olive oil
  • 1 oz Canadian bacon ( substitute 3 strips turkey bacon or 2 soy sausage links)
  • Fruit Salad: 6 grapes and ⅔ cup mandarin oranges
Instructions
  1. coat a non-stick pan with vegetable spray.
  2. Beat egg whites with olive oil & a little milk if desired.
  3. Scramble
  4. prepare bacon or sausage links
  5. serve with fruit salad

 

Ginger Pork & Vegetable Platter

Ginger Pork & Vegetable Platter
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Ingredients
  • 1 tsp fresh ginger root , grated
  • 1 tsp Mirin ( or 1 tsp sake + pinch of sugar)
  • 4 oz pork sliced in thin strips
  • 1 tsp garlic, minced
  • ¼ tsp caraway ground
  • 4 cups red cabbage, shredded
Instructions
  1. Combine soy sauce Mirin, grated ginger & sesame oil for marinade.
  2. Marinate pork strips for 2 minutes.
  3. In non-stick pan heat… Continue reading

Fire Hot Chili

Fire Hot Chili
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Ingredients
  • 1⅓ tsp Olive Oil
  • 6 oz Lean protein ( ground beef or turkey)
  • ¼ yellow onion,peeled & minced
  • 1 tsp chili powder or to taste
  • ½ tsp garlic powder or to taste
  • 1½ cup salsa
  • 1 jalapeno
  • ¼ cup kidney beans, rinsed & drained
  • sprinkling of veggie or Daiya cheese (optional)
Instructions
  1. In a large nonstick saute pan,heat oil over medium high heat.… Continue reading

Exotic Nicoise Salad with Blueberries

Exotic Nicoise Salad with Blueberries
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Ingredients
  • Small red bliss potato, cooked and sliced
  • 1½ cup green beans, ends removed, cooked & halved
  • 1 head red or green leaf lettuce
  • ½ medium cucumber, peeled, quartered, thinly sliced
  • 1 tomato, cut in wedges
  • ½ small sweet onion (Vidalia) sliced thin
  • 1 hard boiled egg quartered
  • 3 oz albacore tuna , packed in water, drained
  • 1⅓ tsp olive oil & vinegar to taste
  • ½… Continue reading

Cobbler on the Go

Cobbler on the Go
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Ingredients
  • ⅔ cup oatmeal cooked
  • 1 cup unsweetened almond milk
  • ½ green apple, chopped
  • 3 scoops of Vi-Shake protein powder
  • 3 tsp slivered almonds
  • cinnamon & nutmeg to taste
Instructions
  1. Heat oatmeal & milk in microwave for 2½ minutes.
  2. mix in chopped apple, protein powder, almonds and spices.

 

Chicken Salad Express

Chicken Salad Express
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Ingredients
  • 4 oz. cooked barbecue chicken , shredded
  • 4 cups mixed salad greens
  • ¼ cup garbanzo beans
  • 1 small tomato wedge
  • 2 cups English cucumber, thinly sliced
  • 1 apple, chopped
  • 2 tbs Lite Ranch dressing
Instructions
  1. In a large bowl, place in chicken and all ingredients, toss lightly.
  2. add dressing to coat lettuce leaves.

 

Broiled Salmon & Vegetable Platter

Broiled Salmon & Vegetable Platter
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Ingredients
  • 6 oz. Salmon Steak
  • 1¼ tsp Olive oil
  • ½ tsp dried Rosemary
  • ½ tsp dried Dill
  • 2 cups cooked Zucchini
  • 2 tomatoes split, sprinkled with veggie or Daiya cheese &broiled
Instructions
  1. Brush fish with olive oil, sprinkle with herbs.
  2. Broil until fish flakes, about 10 min per inch of thickness.
  3. Serve with vegetables.
  4. Dessert: 1 apple

 

Barbecue Catfish & Vegetables

Barbecue Catfish & Vegetables
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Ingredients
  • 1⅓ tsp olive oil
  • 2 stalk celery
  • ½ small onion
  • 1 clove garlic, minced
  • 1 green or red pepper, diced
  • ½ cup vegetable patties or crumbles
  • 4 oz catfish, cubed
  • ½ vegetable broth
  • 1 tsp apple cider vinegar
  • 2 tbs barbecue sauce
  • 1 tsp prepared mustard
Instructions
  1. Saute onions& celery in oil over medium high heat until onions are browned
  2. Add garlic,… Continue reading

Jerk Chicken Salad

Jerk Chicken Salad
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Ingredients
  • 2 cups green leaf or romaine lettuce
  • 1 cup broccoli florets
  • ½ green bell pepper
  • ¼ cup canned kidney beans
  • 4 tsp olive oil & vinegar dressing
  • 1 tbs lemon juice
  • 1 tbs Worcestershire sauce
  • ½ tsp ground black pepper
  • ¼ tsp jerk seasoning
  • 4 oz grilled chicken breast, sliced
Instructions
  1. Combine Vegetables & dressing ingredients.
  2. Place chicken slices on top.

 

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