Pan seared tilapia over a bed of spinach noodles with a fresh carrot & ricotta puree~

Use what ya got ~zucchini pancakes

You will need:

2 zucchini shredded or finely chopped (after shredding zucchini squeeze as much water out of it as possible)

1 egg

1/4 fat free Mexican cheese (or feta, any cheese works great)

1/4 Italian bread crumbs (or plain, panko works too)

1 green onion stalk minced

1 tablespoon olive oil

salt/pepper

1 garlic clove minced

1 tablespoon chopped parsley (more less or none works too)




Mix ingredients in a bowl with a fork

In a non stick pan heat on medium the the olive oil and distribute coating the pan as evenly as possible (add additional cooking spray if needed, but the zucchini has enough water in it to stay moist and not dry out on pan)

Scoop heaping spoonful (i used a cereal spoon) of mixture and form a patty (not perfect, these are fun and rustic)


Cook for about 5 minutes until brown, use spatula to flatten cakes. Once brown on one side flip and repeat on opposite side


Drain cakes on paper towel for 3-5 minutes and serve

Chicken roulade stuffed with spinach & sundried tomatoes with whole grain farfalle in onion, garlic, tomato sauce

You will need:

2-4 chicken breasts

1/2 cup Thawed spinach

1/4 cup grated romano cheese

salt , pepper, garlic powder, onion powder

toothpicks

Your favorite pasta(whole grain or regular)

Pre heat oven to 350

Pound chicken breast out as thin as you can, be sure not to break through the skin


Season chicken with salt and pepper (or seasons of your choice)


In a large mixing bowl mix together spinach and sun dried tomatoes

Place a large spoonful of mixture to one end of the meat and roll. Seal with toothpicks.

In a non stick skillet with one tablespoon of olive oil on medium heat place meat into pan and let all side brown by rotating. Chicken does not need to be cooed entirely because it's going into the oven.

After all sides are browned transfer chicken on foiled baking sheet and put into 350 oven for 20 minutes

Let cool for ten minutes, remove toothpicks, slice and serve

For pasta cook as directed and serve with chicken and sauce

Train birthday set

Pan seared black grouper topped with fresh spinach chiffonade served over carrot and parmesan puree...

Picadillo~Healthy of course....

Lean sirloin, garbanzos, tri colored sweet bell peppers, and red onion over whole grain brown rice



I used:
1 1/2 pounds of lean ground sirloin (4.5 grams of fat per 4.oz)

1 can garbanzo beans rinsed and drained

Sweet bell peppers of your choice (if small use 3-4 if using one large pepper just use one and dice)

1 tablesppon dry parsely (fresh is great too or can be omitted entirely

1/2 red onion onion diced

1 minced garlic clove

Adobo season

In a quart pot follow directions for cooking rice but use chicken broth instead of water. Set aside to cool

In a non stick skillet with one tablespoon of extra virgin olive oil on medium heat add the chopped onion an dcook for 3-4 mintues then add the minced garlic clove

Next add the ground beef and cook until beef is browned.

Add the garbanzo beans and cook for an additional 5 minutes.

Add adobo season to taste

Serve over brown rice

Chicken & zucchini cakes~

I used:
1 grilled and finely chopped chicken breast
2 scallion stalks chopped
1/2 cup low fat grated cheese
1 grated zucchini (drained well)
1/2 cup italian bread crumbs
1 beaten egg
salt and pepper to taste
1 tablespoon garlic powder

Mix ingredients and form into patties

Cokk on medium in a non stick pan with a drizzl eof olive oil

Cook until lightly browned on both sides

Applewood turkey tenderloin with sauteed pumpkin & turkey bacon bits over creamed pumpkin puree with roasted pumpkin seed garnish