Main Dishes

Tomato Shrimp Scampi

Serves: 2     Total Time: 20 mins

Saute 1 cup diced tomatoes, ½ pound shrimp, and 1 TBSP minced garlic in 2 TBSP olive oil.  Cook until shrimp are cooked through and are pink all over.  Season with 1 TBSP lemon juice and ¼ tsp kosher salt.

Greek Shrimp with Zucchini

Serves: 2     Total Time: 20 mins

Saute 1 large diced zucchini in 2 tsp olive oil for 3 minutes.  Stir in 2 tsp minced garlic and cook 30 seconds.  Add 1 [15 ounce] can diced tomatoes [including juice], 1/3 cup white wine, 1 tsp oregano, and 1/8 tsp red pepper flakes [or less to taste].  Bring to a simmer for 5 minutes. Add 1/2 pound peeled shrimp and cook for 5 minutes, stirring occasionally.  Turn heat off and top with feta to serve.

Moroccan Shrimp

Serves: 2     Total Time: 15 mins

  • 1 TBSP olive oil
  • 1 lb shrimp, peeled
  • 2 tsp lemon juice
  • 2 TBSP paprika
  • 1 tsp ground cumin
  • ½ tsp ground ginger
  • 1/8 tsp cayenne
  •  2 garlic cloves

To a large, hot skillet add olive oil and shrimp.  Saute until the shrimp are halfway pink, stirring often to ensure equal cooking.  Stir in remaining ingredients and saute for 1 more minute or until shrimp are pink throughout.  Serve hot.

Quinoa Salad

Serves: 4     Total Time: 10 mins (plus quinoa cooking time)

  • 2 TBSP chopped sweet onion [like Vidalia]
  • 1 cup black beans, drained and rinsed
  • 1 cup basil leaves, chopped
  • 1 1/2 TBSP red wine vinegar
  • 1 red bell pepper, chopped
  • 2 cups diced tomatoes
  • 1 tsp garlic, chopped
  • 3 cups cooked quinoa
  • 1 TBSP Dijon mustard
  • 2 cups cooked corn
  • 2 TBSP olive oil
  • Salt/pepper

In a large serving bowl, combine oil, vinegar, mustard, and 2 TBSP room temperature water. Add shallots and garlic. Season with salt/pepper to taste.

Add the remaining ingredients and toss to coat. Top with chopped basil. Chill 1 hour to blend flavors or serve immediately.

Asian Chicken Lettuce Wraps

Serves: 4     Total Time: 10 mins

  • 2 TBSP hoisin sauce (found at grocery stores in the International Food section)
  • ¼ cup crushed peanuts (optional)
  • 1 ½ cups cooked, chopped chicken
  • 8 lettuce leaves for wrapping
  • ½ cup sesame-ginger dressing
  • 3 cups broccoli slaw mix
  • ½ cup shredded carrots
  • 3 scallions, sliced
  • 1 cup baby kale

In a large bowl, combine dressing and hoisin sauce. Add chicken, slaw mix, kale, scallions, carrots and peanuts (if desired). Stir gently to combine. Spoon mixture into lettuce leaves. Roll and serve.

Cauliflower Fried Rice

Serves: 4

  • 2 tbsp coconut oil or olive oil, divided
  • 2 tbsp finely chopped yellow onion
  • 1/4 cup thinly sliced green onion
  • 1/4 cup reduced-sodium tamari
  • 1/2 cup chopped mushrooms
  • 1/2 cup shredded carrots
  • 2 cups cauliflower rice
  • 3 large eggs, beaten
  • 1/2 cup frozen peas
  • Sea salt, to taste
  • 2 tbsp sesame oil

In a large sauté pan on medium-low, heat 1 tbsp coconut oil. Pour in whisked eggs, swirling them slightly to get a thin, even layer on the bottom of the pan. Continue to cook until just cooked through. Slide cooked eggs onto a cutting board and chop into a small dice. Set aside.

Increase heat to medium-high and add remaining 1 tbsp coconut oil to the pan. Add carrots and sauté for 4 to 5 minutes. Add yellow onion, green peas and mushrooms. Sauté for 5 minutes.

Add cauliflower rice and cook for 5 – 8 minutes, stirring frequently until lightly browned and cooked through. Add tamari and mix well for 1 minute.
Turn off heat and add sesame oil, reserved cooked eggs. Mix well and season with salt. Top with sliced green onions.

Asian Noodle Salad

Serves: 2

  • For the Salad:
  • ½ large carrot, peeled and shredded
  • 1/4 red bell pepper, thinly sliced
  • 1/4 cup shelled edamame, cooked
  • 1 green onions, thinly sliced
  • 1/4 cup crunchy rice noodles
  • 1 ounce soba noodles
  • For the Spicy Peanut Dressing:
  • 1 TBSP extra virgin olive oil
  • 1 tsp black sesame seeds
  • 2 tsp Sriracha sauce
  • 1 TBSP peanut butter
  • 2 tsp rice vinegar
  • 2 tsp soy sauce

In large pot of boiling water, cook noodles according to package instructions. Rinse under cold water and drain.

While the noodles cook, make Spicy Peanut Dressing: In a small bowl, whisk together peanut butter, Sriracha, rice vinegar and soy sauce. While whisking, slowly drizzle in oil until all oil is incorporated. Stir in sesame seeds.

Divide Spicy Peanut Dressing equally among 2 mason jars. Divide soba noodles over dressing. Layer remaining ingredients, ending with rice noodles. Top with lids and refrigerate up to 5 days. To serve, pour onto plate or bowl, stir and enjoy.

Jar Instant Noodle Soup

Serves: 1

  • Leftover cooked chicken, fish edamame or other beans
  • 1/4th tsp grated ginger, (optional)
  • 1/8 tsp garlic powder, (optional)
  • ½ cup shredded napa cabbage
  • 12 leaves of baby spinach
  • 1.5 oz rice noodle sticks
  • ½ cup shredded carrot
  • 1/4th of a stock cube
  • 1/2 tsp lime juice
  • 1 TBSP soy sauce

Remove the rice noodles from packaging, and measure out 1.5 oz. Place rice noodles in a zip lock bag. With your hands and carefully break up the noodles into smaller pieces. Set aside. Add in all ingredients. Pack the broken up noodles into the jar. Screw on the lid and store in the refrigerator.

When you are ready to eat, hold the jar with a towel or oven mitt. Pour in enough hot water to cover the noodles, about 1 1/2 cups. Replace the lid loosely and let the noodles soak for about 12 minutes or till they have softened. Stir the soup gently so that the stock cube dissolves evenly. Be careful, the jar will be very hot.

Note: Adding hot water to a very cold glass jar can cause the glass to crack! If your jar is very cold (or if your fridge is set to very cold), leave the jar out at room temperature for about 15 minutes before adding hot water.

Other ingredients you can use:
Baby corn, chopped, Shredded kale, Dried shitake mushrooms, White button mushrooms, sliced, Tofu cubes, Seaweed, Bean sprouts, Watercress, Sliced jalapeños, Kimchi, Chopped scallions, Chopped cilantro, Crushed red pepper.

Burrito Bowl in a Jar

Serves: 2

  • ½ can black beans, drained and rinsed
  • 2 TBSP chopped green chilies, canned
  • 3-4 sprigs cilantro, finely chopped
  • 2-3 TBSP plain yogurt sour cream
  • handful of corn tortilla chips
  • ½ cup chopped Romaine lettuce
  • ½ red onion, finely chopped
  • 1 cup frozen corn, thawed
  • 1 large tomato, chopped
  • 1 ripe avocado
  • olive oil
  • sea salt
  • 2 limes

First, make the salsa. Combine the tomatoes, onion, cilantro and green chilies in a small bowl. Add about a tablespoon of olive oil and 1 TBSP lime juice. Season with salt and mix to combine. Divide this mixture between two glass jars.

Place the black beans in a small mixing bowl. Season with a teaspoon of olive oil, 1 TBSP of lime juice and sea salt. Mix. Divide this mixture between the two glass jars on top of the salsa.

Cook the corn for 5 minutes in the microwave or sauté for 5 minutes, until slightly browned. Allow to cool. Add the corn on top of the beans in each jar. Add plain yogurt.

Slice the avocado and place in a small mixing bowl. Add a teaspoon of olive oil, 1 TBSP of lime juice and sea salt. Mash until smooth but still chunky. Divide between the two jars on top of the plain yogurt.

Break the corn chips into small pieces. Divide between the two jars on top of the avocado. Top the corn chips with the lettuce. Finish off each jar with a wedge of lime.

Mango, Black Bean and Quinoa Salad

  • 1 cup shredded romaine lettuce, spinach or mixed greens
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup frozen diced mango, thawed
  • 2 TBSP red onion, finely chopped
  • 2 TBSP finely chopped cilantro
  • 1/3 cup frozen corn, thawed
  • 1/3 cup cooked quinoa
  • 1 TBSP lime juice
  • 1 avocado, diced

Assemble the salad in the following order:

In the bottom of each jar, add 2-3 tablespoons of your choice of dressings.

Add the quinoa. Add mango, black beans and corn.

Squeeze the lime juice over the avocado.  Sprinkle the avocado with a little salt.

Add the avocado, red onion, and cilantro. Then pack each jar full of the salad greens.

When ready to serve, shake the jar to distribute the dressing, and pour onto a plate.

Pickled eggs

  • 2 TBSP pickling seasoning/spices
  • 1 dozen hard cooked eggs
  • 1 tsp cayenne pepper
  • 1 quart vinegar
  • 4 TBSP salt

Put vinegar in a pot.  Add salt and cayenne pepper.  Stir until it comes to a boil.  Divide picking spices evenly among several large Mason jars and add boiling vinegar mixture.  Let stand until cooled and add eggs and lid.  Allow to pickle for at least 1 week. Enjoy an old time Southern Favorite!

Curry Egg Salad

  • 4 large leaves Bibb lettuce (optional)
  • 4 slices pumpernickel bread (optional)
  • 1tablespoon chopped fresh chives
  • 1teaspoon curry powder
  • ¼ tsp black pepper
  • 1/3cup mayonnaise
  • 8 large eggs
  • ½ tsp salt

Peel and coarsely chop the eggs. In a medium bowl, combine the mayonnaise and curry powder. Fold in the eggs and chives; season with ½ teaspoon salt and ¼ teaspoon pepper. If desired, top each slice of bread with lettuce, then the egg salad.

Scotch Eggs

  • 12 ounces ground lean turkey or chicken
  • 1 Cup Panko Seasoned bread crumbs
  • ½ small onion, chopped
  • Salt/pepper to taste
  • 6 Hard boiled eggs

Combine ground meat, onion, salt and pepper. Form into 6 thin patties. Place one hard-boiled egg in the patty and close your hand around it, molding the patty around the egg. Roll in Panko.

Bake at 350F for 30 – 35mins, depending how thick your patty is, make sure it’s cooked through! Can be served with regular or flavored mustard or eaten alone.

Chutney Egg Salad

  • 1/2 cup Chutney Mayonnaise (recipe below)
  • 3 tablespoons finely chopped red onion
  • Pinch of cayenne pepper (optional)
  • Hot pepper sauce (like #TexasPete)
  • Salt and ground pepper
  • 8 large eggs

Peel and chop the eggs. In a medium bowl, combine eggs, Chutney Mayonnaise, onion, and a few dashes hot sauce; season with salt and pepper. Stir gently to combine. Serve sprinkled lightly with cayenne, as desired.

Chutney Mayonnaise

  • Pinch of ground pepper
  • 1/4 cup mango chutney
  • 1 tsp freshly lime juice
  • 1/4 tsp coarse salt
  • 1 tsp curry powder
  • 3/4 cup mayonnaise

In a food processor, combine mayonnaise, chutney, curry powder, and lime juice; season with salt and pepper. Process until smooth.

Yogurt Cumin Chicken

  • 4 boneless, skinless chicken breasts (about 1 pound)
  • 3 TBSP 100% fruit apricot jam
  • ½ cup plain yogurt
  • 1 tsp cumin
  • ½ tsp salt

Heat oven to 350 degrees.  Spray a baking pan with non-stick spray.  Place chicken on the pan.  Sprinkle with salt and pepper.  Bake uncovered.

Meanwhile mix the remaining ingredients.  After 20 minutes, remove pan from oven.  Spoon yogurt mixture over the chicken. Bake an additional 10 minutes or until chicken is cooked through out and sauce is heated.

Quick Chicken Sauté with Spinach

Serves: 4

  • 1 pound boneless, skinless chicken breast halves, cut into strips
  • 1 tsp + 2 tsp (divided) chopped garlic
  • 2 TBSP + 2 TBSP (divided) olive oil
  • 1 bag (10 oz.) baby spinach leaves
  • 2 TBS fresh parsley, chopped
  • 1 small onion, chopped
  • 2 TBS lemon juice

In medium bowl, toss chicken with lemon juice and 1 tsp garlic, set aside. In a 12-inch skillet, heat 2 TBSP olive oil over medium-high heat.  Sauté chopped onion 4 minutes. Add the remaining 2 tsp garlic and cook 30 seconds.

Add spinach and cook, stirring constantly, 1 minute or until spinach is just wilted. Remove spinach mixture to serving platter and keep warm.

In same skillet, heat the remaining 2 TBSP olive oil over medium-high heat and cook chicken, 6 minutes or until thoroughly cooked. Toss with parsley. To serve, arrange chicken on spinach. Season to taste with salt and pepper.

Cajun Red Beans and Rice (Slow Cooker)

Serves: 6

  • 1/3 pound of andouille or spicy sausage, preferably chicken, cut into 1/4-inch slices
  • Cajun seasoning and hot sauce, for the table
  • Sliced green onion, for garnish, optional
  • 1 pound of dried red kidney beans
  • 1 cup of chopped bell pepper
  • 1/2 tablespoon of olive oil
  • 2 cloves of garlic, minced
  • 1/2 cup of chopped celery
  • 2 cups of chopped onion
  • 1 teaspoon dried basil
  • Kosher salt to taste
  • 1/2 tsp black pepper
  • 7 cups of hot water
  • 1 large bay leaf
  • 2 TBSP olive oil
  • Cajun Seasoning

Rinse and sort beans. Place in slow cooker. In a skillet, heat 2 TBSP olive oil, add the onion, bell pepper, and celery and sauté until the veggies are tender. Add the garlic, black pepper, basil and bay leaf into the vegetable mixture, stir together and transfer to the slow cooker.

Add the oil to the skillet and sauté the sausage until browned. Transfer to the slow cooker. Add 7 cups of water, cover and cook for 5 to 7 hours on high, or until beans are tender and cooked. Taste, add salt as needed, and Cajun seasoning, to taste. Serve with hot, cooked rice. Garnish with sliced green onion.

Optional: To thicken broth – when beans are cooked, remove 1 cup of the beans, draining the liquid back into the slow cooker. Mash beans to form a paste and stir back into the beans.

Skillet Chicken Jambalaya

Serves: 4 – 6

  • 1 cup shrimp, peeled & deveined, frozen or fresh
  • 2 cups uncooked rice, preferably brown
  • 3 cups reduced sodium chicken broth
  • 1 green pepper, deseeded and diced
  • 1 can diced tomatoes, Not drained
  • 2 cups cooked chopped chicken
  • 2 garlic cloves, crushed
  • 1 medium onion, chopped
  • 1 TBSP Cajun seasoning
  • 1 TBSP olive oil

Bring broth to a boil in a 3 quart saucepan.  Add rice, cover loosely and turn heat to low. Cook over low heat 15 minutes. Put olive oil in large skillet and heat over medium heat. Add onion and garlic. Cook 2-3 minutes.

Add green pepper and shrimp to skillet and continue cooking vegetables. Add chicken, Cajun seasoning and tomatoes to skillet.  Cover and cook over low heat while rice finishes.  Stir finished rice into the skillet.  Serve.

Veggie Lasagna (Slow Cooker)

  • 3-4 cups chopped vegetables of choice (I suggest a combo of 2 or more. Spinach, carrots, zucchini, kale, mushrooms, broccoli, etc]
  • 2) 24 ounce jars or cans of Italian Style tomato sauce (reserve ½ cup)
  • 7- 9 whole wheat lasagna noodles, depending on crock size
  • 24 ounces part-skim ricotta cheese OR cottage cheese
  • 2 cups shredded part skim Mozzarella cheese
  • fresh parsley for garnish (optional)
  • Parmesan cheese

Combine tomato sauce, ricotta cheese, vegetables, and mozzarella cheese. Spray the container with nonstick cooking spray. Spread ½ cup tomato sauce on the bottom. Layer noodles so that they fit and mostly cover the bottom. Add about one third of the ricotta, veggies, sauce, and cheese mixture. Top with noodles.

Repeat layers two more times for a total of three complete layer, ending with a layer of noodles on top. Covered with reserved sauce and a small amount shredded cheese. Cover and cook on high for 3 hours or on low for 5-6 hours.

Turn the slow cooker off completely and let the lasagna sit for at least one hour to become firm and set. If you do not have time to let it set, it will still be cooked but all of the liquid might not be absorbed.

Chicken Teriyaki

  • 1 TBSP fresh ginger or 1 tsp dried ginger
  • 4 boneless, skinless chicken breasts
  • 3 TBSP sesame seeds (optional)
  • ½ cup low sodium soy sauce
  • Black pepper – to taste
  • 3 cloves garlic, minced
  • ¼ cup sliced scallions
  • 1/3 cup rice vinegar
  • 1/4 cup raw honey
  • 1 onion, sliced

Spray the container with non-stick cooking spray. Place the chicken breasts in the slow cooker. Top with sliced onion, garlic and ginger. Add soy sauce, honey, rice vinegar; season with pepper.  Cook on low for 6 hours. Shred/pull apart the chicken with two forks.

Garnish with ¼ cup sliced scallions and 3 tablespoons sesame seeds. Serve with roasted veggies (green beans, broccoli, or kale), brown rice or on top of a salad.

Chicken Parmesan

Serves: 4

  • 4 ounces reduced fat mozzarella cheese, divided
  • 2 cups fat free seasoned croutons, crushed
  • 4 boneless, skinless thin chicken cutlets,
  • 1 1/3 cup buttermilk
  • 2 cups pasta sauce
  • Parmesan cheese

Place chicken in zip top bag and add the buttermilk. Place in refrigerator for at least 3 hours. Remove chicken from buttermilk and dredge in the crushed croutons to coat. Discard the buttermilk.

Place chicken on a baking sheet that has been sprayed with olive oil. When all of the chicken is on the baking sheet, mist with olive oil. Bake at 450 for 8 – 10 minutes. Turn the chicken over and bake an additional 5 minutes.

Top each breast with 1/2 cup of pasta sauce and ½ oz reduced fat mozzarella cheese. Bake 2 more minutes or until the cheese melts and the chicken is no longer pink. Sprinkle with parmesan cheese before serving.

Orange Dijon Salmon

  • 4 (6-ounce) salmon fillets
  • 1/8 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon black pepper
  • 1/2 cup orange marmalade
  • 1/2 teaspoon salt

Preheat broiler. Combine first 6 ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes.

Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork. (Recipe from Cooking Light)

Taco Salad

  • 1 cup pinto beans drained of juice. (Warmed if desired)
  • 2 ounces baked tortilla chips, broken into pieces
  • 4 cups lettuce, torn into bite size pieces
  • ½ cup shredded Mexican blend cheese
  • 1 small cucumber, peeled & chopped
  • 1 medium red bell pepper, chopped
  • ½ cup chopped green onions
  • ½ avocado, sliced
  • ¼ cup salsa

In a salad bowl, mix together the vegetables, pinto beans and tortilla chips. Add the salsa and stir gently to blend. Sprinkle with the grated cheese. Top with sliced avocado. If you like, add a little diced rotisserie chicken, ground white meat chicken, turkey or venison to the warmed beans.

Chicken Kebobs with Yogurt Lime Marinade

  • 4 cloves garlic minced or jarred garlic
  • 1 pound chicken cut into 1 inch pieces
  • 2 zucchini sliced into ½ inch rounds
  • 2 limes, juiced – about ½ cup
  • Salt & pepper to taste
  • 1 tsp ground turmeric
  • 1 TBSP grated ginger
  • 1 cup plain yogurt

Combine garlic, ginger, turmeric, lime juice, yogurt, salt & pepper in a large freezer bag. Add chicken cubes & seal the bag. Coat chicken thoroughly. Refrigerate at least 1 hour or overnight. Thread chicken cubes & zucchini onto skewers (if using wooden skewers, soak at least 30 minutes before using). Discard marinade.

Prepare grill by spraying with non-stick coating and heat to medium-high heat. Grill until chicken is cooked through and zucchini is tender, turning skewers occasionally to cook evenly, about 10 – 15 minutes.

Grilled Chicken with Black Bean and Mango Salsa

  • 1 cup diced mango (drained if canned)
  • 4 boneless, skinless chicken breasts
  • ½ cup vinaigrette salad dressing
  • 1 – 15 ounce can of black beans
  • 1 chopped and seeded jalapeno
  • 1 ½ tsp grated lime peel
  • ¼ cup chopped red onion
  • ¼ cup chopped cilantro
  • mixed salad greens

In a small bowl combine ½ cup vinaigrette salad dressing, ¼ cup chopped cilantro, & 1 ½ tsp grated lime peel. Marinate 4 boneless, skinless chicken breasts in ½ of the vinaigrette mixture, for at least 30 minutes.

Combine 1 – 15 ounce can of black beans, ¼ cup chopped red onion, 1 chopped and seeded jalapeno with the remaining vinaigrette dressing mixture. Add 1 cup diced mango (drained if canned) to the vinaigrette mixture and toss to coat.

Grill or broil the chicken until it is cooked thoroughly. Discard marinade. Place mixed salad greens on a plate, top with the black bean mixture and chicken breast.

Cheese Ravioli Four Ways

All recipes need 16 -18 ounces fresh or frozen ravioli, cook per package directions, reserving the pasta water as directed in the specific recipe. If desired, the ravioli can be cooked the day before and refrigerated.

Mushrooms & Chard

Brown 1 pound mushrooms in olive oil. Add 1 bunch chopped swiss chard & 2 cloves chopped garlic & cook until tender, 3-5 minutes, season with salt & pepper. Top the ravioli with vegetable mixture. Drizzle with olive oil & sprinkle with grated cheese.

Spicy Cauliflower

Cook 1 head chopped cauliflower with 2 cloves garlic,& 1/4 tsp crushed red pepper in olive oil until tender, 10-15 minutes. Season with salt. Mix in ravioli, 3/4 cup pitted olives & 1/4 reserved pasta water.

Grape Tomatoes & Wine

Saute 2 chopped shallots or garlic in olive oil for 3-5 minutes. Add 1/2 pint halved grape tomatoes and 1 cup white wine. Season with salt & pepper. Cook 4-5 minutes. Mix in cooked ravioli, 2 TBS butter & 1/4 cup chopped parsley.

Peas & Crispy Bacon

Cook and crumble 4 slices of turkey bacon. Add 2 cloves garlic and sauté. Add 10 ounces frozen peas and cook till heated. Mix in ravioli and 1/4 cup reserved pasta water, add salt, pepper. Sprinkle with bacon & grated Parmesan.