OVEN BAKEN SALMON
Preheat the oven to 450 degrees F.
Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes.
SERVES: 4
Calories: 177
Total Fat: 11 grams
Saturated Fat: 2.5 grams
Protein: 17 grams
Total carbohydrates: 0 grams
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 47 milligrams
Sodium: 170 milligrams
GARDEN VEGTABLE SOUP
Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.
SERVES 6
Calories: 255
Total Fat: 12 grams
Saturated Fat: 1 grams
Protein: 6 grams
Total carbohydrates: 33 grams
Sugar: 8 grams
Fiber :6 grams
Cholesterol: 0 milligrams
Sodium: 1385 milligrams
TWICE BAKED POATOES
Preheat the oven to 375 degrees F. Rub the potatoes with the oil and season generously with kosher salt. Place on a baking sheet and bake until the potatoes are very tender on the inside and crisp on the outside, about 1 hour, 15 minutes. Let stand 5 minutes.
Meanwhile, heat the butter in a large nonstick skillet set over medium heat. Add the leeks and season with salt and pepper, cook until soft, about 6 to 8 minutes. Add the garlic and thyme and cook until fragrant, 1 minute. Cool slightly.
Cut lengthwise, opening down the center of each potato, stopping about 1-inch from each end. Scoop out the insides into a large bowl, keeping about 1/4-inch shell of potato next to the skin.
Add the leek mixture, cream cheese and milk to the potato and mash well with a fork until combined but slightly chunky. Stir in the chopped parsley. Spoon the filling back into the potato shells, about 1/2 cup of filling for each potato and place back on the baking sheet. Bake until heated through and the tops are lightly browned, 20 to 25 minutes. Garnish with extra parsley.
Serves: 4
Calories:196
Total Fat: 7 grams
Saturated Fat: 1 gram
Protein: 4 grams
Total carbohydrates: 31 grams
Sugar: 4 grams
Fiber: 4 grams
Cholesterol: 0 milligrams
Sodium: 134 milligrams
BUFFALO CHICKEN SALAD
Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
SERVES 4
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams
Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.
Yield: 3/4 cup
ORANGE BANNANA SMOOTHIE
Combine the orange juice, lime juice, strawberries, and banana in a blender and process until smooth. Refrigerate until cold.
SERVES 3
Calories: 126
Total Fat: 1 grams
Saturated Fat: 0 grams
Protein: 2 grams
Total carbohydrates: 31 grams
Sugar: 20 grams
Fiber: 3 grams
Cholesterol: 0 milligrams
Sodium: 2 milligrams
CURRIED CHICKEN SALAD
Bring the broth and water to a boil in a medium saucepan. Add chicken to broth and simmer, covered, for 8 minutes. Turn the heat off and let chicken stand in the cooking liquid, covered, until cooked through, about 20 minutes. Remove the chicken from the broth and cool completely in the refrigerator. Cut into 1/4-inch dice. Toast the almonds in a small dry skillet over medium-high heat until fragrant and beginning to turn golden, 2 to 3 minutes.
In a large bowl, stir together the yogurt, mayonnaise, and curry powder. Fold in the chicken, grapes and cilantro and season, to taste, with salt and pepper.
In a large bowl, toss the greens with the oil, lemon juice and salt and pepper, to taste. Arrange the greens on 4 individual plates, top with a scoop of the chicken salad and sprinkle with the almonds.
SERVES 4
Calories: 325
Total Fat :14 grams
Saturated Fat: 2 grams
Protein: 37 grams
Total carbohydrates: 13 grams
Sugar: 8 grams
Fiber 2 grams
Cholesterol: 85 milligrams
Sodium: 322 milligrams
TUSCAN MUSHROOMS
Preheat the oven to 400 degrees F.
In a medium bowl mix together the roasted red bell peppers, olives, cheese, scallions, olive oil, salt, and pepper.
On a parchment paper-lined baking sheet place the mushrooms, cavity side up. Spoon the filling into the cavity of the mushrooms. Bake until the mushrooms are tender, about 20 minutes.
Transfer the mushrooms to a serving platter, sprinkle with chopped basil, and serve.
SERVINGS: 4; Calories: 220; Total Fat 18 grams; Saturated Fat: 5 grams; Protein: 10 grams; Total carbohydrates: 8 grams; Sugar: 3 grams Fiber: 2 grams; Cholesterol: 15 milligrams; Sodium: 954 milligrams
Thanks for adding a GF section 🙂
STUFFED TURKEY BURGERS
Divide turkey into 4 equal sized rounds. Make 2 equal sized patties out of each round so you have 8 patties total. Sprinkle 4 of the patties with 2 tablespoons red peppers and cheese, and top with remaining patties, working the turkey around the edges to seal burgers closed. Season with salt and a few grinds of pepper. Grill or broil until cooked through, about 5 minutes per side.
SERVES 4
Calories: 199
Total Fat: 5 grams
Saturated Fat: 2 grams
Protein: 39 grams
Total carbohydrates: 2 grams
KALE SLAW
Place the kale into a salad bowl. Toss with the carrot, orange juice, lemon juice ,and salt, and using your hands, rub the acid into the kale. Let the kale sit a few minutes while you shock the onion. Prepare a large bowl of ice water and a saucepan with boiling water. Place the thinly sliced onion into the boiling water for 15 to 30 seconds, and then shock them in the cold water, stopping the cooking immediately. Drain the water and blot the onions with a paper towel. Add the onion, bacon, olive oil, salt and pepper and toss well. Add the mayonnaise and mix the slaw well. Refrigerate until ready to serve. Can be made several hours in advance.
Serves 4
Calories: 136
Total Fat: 8 grams
Saturated Fat: 1 gram
Protein: 4 grams
Total carbohydrates: 15 grams
Sugar: 2 grams
Fiber: 3 grams
Cholesterol: 3 milligrams
Sodium: 245 milligrams