BBQ chicken pizza with red onion & goat cheese on whole wheat crust

Chicken sausage with whole wheat gnocchi in a white wine & garlic sauce with asparagus and cherry tomatoes

I used:

5 links mild chicken sausage

1 cup low sodium chicken broth

1 cup whole wheat gnocchi (per person)

1 cup cherry tomatoes

1/2 pound asparagus-trimmed

2 chopped garlic cloves

1/2 cup wine

1/4 ricotta

2 tablespoons fat free sour cream

bowl of ice water for blanching

In a quart pot filled with water, bring to a boil and add asparagus. cook for 4 -5 minutes and remove. Place into bowl of ice water and let stand for 3-4 minutes then remove.

Don't dump the water you used for the asparagus, use it to boil the gnocchi. cook gnocchi until they float to the surface then remove.

In a non stick skillet with 1 table spoon of olive oil drizzled into pan, om medium heat add chicken sausage links. Cook on all sides until browned.
When the last side is brown add chicken broth to pan and cover immediately and let simmer for 5 minutes.

Remove sausage and set aside.

Add white wine, ricotta, and sour cream to the pan and stir constantly for 1 minute.

Turn heat to low and simmer sauce for additional 5 minutes.

Slice and add sausage back into pan along with asparagus and tomatoes.

Mix gently and serve.

poached lane snapper with fresh steamed bok choy, sweet peppers, scallions ,fresh ginger and orange peel with whole wheat soy brown rice

Chicken, carrot & onion meatballs with simmered grape tomatoes in a roux of chicken broth over orzo pasta...

Shrimp and lean turkey bacon with cheese & garlic tortellini with roasted artichokes, tomatoes and squash

You will need:
1/2 -1 pound of shrimp
1 bag of tortellini (your choice)
1 pint cherry or grape tomatoes
1 can artichokes in water
2 small to medium squash sliced
1/4 cup feta cheese (optional) (I used low fat)
6 pieces of lean turkey bacon diced

Get a pot of water boiling and cook tortellini as directed and set aside

Pre heat oven to 425 and place artichokes, tomatoes and squash on baking sheet with pam sray or light drizzle of olive oil.

Bake in oven for 25 minutes

In a non stick pan with pam spray or olive oil place turkey bacon in pan and cook until crispy. Add shrimp and cook until both side are pink and remove from heat and set aside.

Drain pasta and add back to the pot and mix in the roasted veggies, shrimp and bacon in pot and serve into bowl. Sprinkle with low fat feta (optional)

Serve warm or as a cold salad the next day

Pan seared orange roughy over cauliflower & purple mashed potatoes

Shrimp cakes with squash, red and yellow pepper & parmesan

I used:

5-6 small yellow squash grated and drained well

2 eggs or eggbeaters (this time I used egg beaters

3/4 of cup bread crumbs (I used italian but plain are ok)

1 package of small salad shrimp chopped

Add salt & Pepper to taste (and any additonal seasonings on hand that you like)

1 small cooking onion chopped, sauteed, and cooled

bell peppers of your choice (I has red and yellow)Dice and saute with onion then cool

1/4 parmesan cheese (can make without if you don't have it)

Combine all the ingredients and form into patties about an inch thick

In a non stick cooking pan drizzle one table spoon of extra virgin olive olive oil and turn on low to medium heat.

Place patties into pan and cook for 2-3 mintues on each side until golden brown

Remove from pan and place onto paper towels to drain excess olive oil.

Carne con Papas (Cuban meat and potatoes)

You will need:
One large brown potato (or 2 medium)
1-1.25 sirloin beef tips (or any beef you like)
about 1/4 cup green olives
2 bay leaves
1 small to medium white or yellow onion diced
1 tablespoon of cumin (i use 2-3 because we love it)
1 tablespoon ground oregano
salt and pepper to taste
1/2 chicken broth (or beef broth)
1 14ounce can of crushed tomatoes (with garlic and pepper if you want extra flavor)
1 cup instant white rice (which serves two so make accordingly)

In a quart pot bring one cup of chicken broth and rice to a boil (add a little drizzle of olive oil to avoid rice clumps, or butter if fat content is not an issue)
Cover immediately and let stand for 15 minutes stirring occasionally.

Peel and quarter potatoes.

In a pot boil potatoes for 10-15 minutes until fork tender. Drain and set aside. If you want to omit this step You can dice the potatoes in small pieces and cook them in the pan with the other ingredients.The boiling is just to assure tender potatoes.

In a non stick pan on medium heat with one tablespoon of olive oil add diced onion and cook until translucent.

Add beef and let cook for 2-3 minutes stirring (not browning the meat) Season meat with cumin, oregano, salt and pepper to taste.

Add in entire can of tomatoes, olives, bay leaves and let simmer for 5 minutes(not covered. If you want the dish to be more saucy then add more chicken broth while simmering.
Add potatoes and turn down heat to low and cover with lid. Let simmer for 10 minutes. Add seasoning to taste. Serve with white rice.
*Remember to remove you bay leaves before plating.

Seared Mahi over sauteed carrots, mushrooms, yellow peppers & scallions in teriyaki soy sauce with fresh garlic, ginger and orange...

Sauteed chicken breast with my roasted soy nut pesto sauce over orecchiette

I used:

1.50 pounds (3) chicken breasts

2 cups fresh basil

2 tablespoons grated parmesan

1 tablespoon Smart balance butter

salt & pepper

1 garlic clove

1 cup chicken broth

2 tablespoon extra virgin olive oil

3 tablespoons roasted soy nuts(these are not nuts they are soy beans)

1 cup orecchiette pasta (cook as directed)

In a non stick skillet spray with pam spray on medium heat

Season chicken breasts with salt and pepper(or whatever your favorite seasoning is)

Let the chicken brown on both sides

After browned on both sides add 1/2 cup of the chicken broth to pan and cover immediately. This allows the chicken to get a crispy flavor on the outside and keep the center juicy and flavorful.

For the pesto:

In a food processor add fresh basil, garlic clove, soy nuts, parmesan and pulse until it forms a paste. Then add the 2 tablespoons of extra virign olive oil.

 If you have a good pourable sauce then stop here. If the pesto is still too thick add the chicken broth until the pest becomes smooth. I also used a little bit of the hot pasta water to lossen the pesto and make it more sauce-like.

Filet mignon & shrimp with a champagne, tarragon & dijon drizzle with fresh beet mashed potatoes

Pan seared chicken breast with garlic, cumin & paprika with purple majesty mashed potatoes & lemon pepper asparagus~

Chicken sausage kebabs with fresh rosemary & romano couscous

Baked salmon crusted with wasabi peas with lemon pepper asparagus over shrimp cakes with sweet onion & yucca~

I used:
Two 8 ounce salmon fillets
2 tablespoons of soy sauce
Honey
1/4 wasabi peas (crushed or pulsed in food processor)
Preheat oven to 400

Gently poke holes into the top of the salmon with a fork. With a basting brush gently coat the fish with soy sauce.
Drizzle top of salmon with honey (not much is need just enough for the wasabi peas to stick)
Rub in the honey then pat coating of wasabi peas onto top of salmon.
Place fish on a lightly sprayed baking sheet (or place onto foil covered baking sheet). Cook for 25-30 minutes

For Shrimp, Yucca and sweet onion cakes
I used:
1/2 sweet onion (any white or yellow onion is fine)
1 clove of garlic
1 egg
4-6 oz yucca (boiled)
1/4 cup fat free colby jack cheese (threw that in because I needed to get it used up!)
1/2 cup bread crumbs (I used itallan)
1 cup cooked shrimp (any size works)
2 chive stalks sliced
salt and pepper to taste

In a food processor mix HALF shrimp, onion, chives, garlic and place into a bowl and mix with egg.
Add cheese.
Slice pre boiled yucca and the other half of the shrimp and place into food processor and pulse..add salt and pepper to taste. Yucca will become paste like. If it is too sticky add a drizzle of olive oil or chicken broth (or even water)to loosen up. Add mix to previous shrimp mix. Wet hands and form patties.
In a non stick skillet on medium heat with one table spoon of extra virgin olive oil drizzled...place patties into pan and cook until golden on each side.
Place onto paper towels to drain excess oil.

For asparagus:
Blanch in hot boiling water for 3-5 minutes then remove and place into an ice bath to stop the cooking process an keep vibrant color. If you prefer softer asparagus then pan saute with lemon juice and salt & pepper.
Add lemon pepper season (or salt and pepper to taste)

Honey dijon glazed pork tenderloin with parsnip, scallion & horseradish mashed potatoes

For parsnips mashed potatoes

1 bag of parsnips peeled

1 Idaho potato or 2-3 red potatoes (or 1/2 cup instant potatoes works if you are in a pinch)

1/2 cup chicken broth

1-2 tablespoons of horseradish

Electric mixer (optional)

2 tablespoons sour cream, (or butter substitute, or milk) I use sour cream for thickness and creaminess)
*Note you can make this recipe without potatoes as well, just the parsnips work great
**Horseradish is also optional.)


In a quart pot fill with chicken broth and bring to a boil

Add parnsips (cut into small pieces for faster cook time)

Boil for 15 minutes or until fork tender

If using potatoes, follow same boiling instructions.

If using instant just add instant to mashed and drained parsnips.

drain and place back into pot

Mash parsnips with a fork and add sour, salt, pepper

You can mix by hand or with an electric mixer for desired consistency.

Chicken & corn chili....

With cannellini beans, green bell peppers, carrots, tomatoes,and onions....

Cioppino (tilapia, scallops & shrimp) in a tomato garlic broth over israeli cous cous

Homemade hummus with whole wheat toasted pita chips

You will need:

Food Processor (I use the blender)

1 can of chick peas (2 if you want extra dip leftover)

1 garlic clove

Cooking spray (olive oil or butter flavor)

1 tbsp. lemon juice (fresh or jar)

Pinch of Salt & pepper ( I use adobo and cumin-we like the smokey flavor of the cumin)

*optional –the traditional way to make hummus calls for tahini which is ground sesame seeds.my store carries BIG jars which I dont' need..and sometimes.it’s a little pricey for how often I use it-so I just leave it out. But if you want to add it you can :)


To the blender or food processor add drained chickpeas RESERVE the juice in a side dish

Add pinch of season of your choice, I choose the cumin b/c of the smokeyness and it kind of fills in for the tahini…, add lemon juice and garlic

Add a little bit of juice from chickpeas then begin to pulse…you will end up using about half the juice until you get a paste like consistency (or whatever thickness you like for dipping.) When you have the desired consistency taste test and season to taste.

For pita chips:

I buy the Toufayan Pita bread-whole wheat (this can be swapped for your choice of pita or tortilla)

I use a pizza roller/slicer and cut into triangles

Lay triangles onto baking sheet and pre heat oven to 350

Spray light coat of cooking spray onto pita triangles and sprinkle with salt or garlic powder, or leave plain if you want pitas to have no season for other snacks

Bake for 10-15 minutes, around 10 minutes just touch them to see if they are at the crispy point, if you like more crunch leave them in longer..

Serve in dipping bowl and plate pita chips and serve :) Happy Healthy snacking!

Chicken stuffed with artichokes, spinach & sun dried tomatoes over parmesan, basil, and tomato orzo

Tonight is a medley of sauteed salmon, scallops, shrimp, calamari & mussels over organic calamaretti pasta in light white wine tomato broth