White Fish and Spinach 

Serving Size: 4

 

Ingredients:

  1. 4-6 oz. portions of white fish (i.e. tilapia, sea bass, halibut)
  2. 16 oz. container of spinach
  3. 1 container cherry tomatoes
  4. 1  small white onion

Steps:

  1. Preheat oven to 425 degrees
  2. Spray non-stick cooking spray on a large baking sheet
  3. Empty container of spinach and spread out to one even layer on baking sheet
  4. Evenly disperse cherry tomatoes over spinach
  5. Slice white onion and evenly disperse over spinach
  6. Place fish filets on top of spinach
  7. Lightly sprinkle salt, pepper and drizzle olive oil over the entire baking sheet
  8. Place baking sheet in oven and check in 10 minutes. Take out of oven when fish is white throughout. Do not overcook. Add a squeeze of lemon and enjoy

Chicken Sausage Ragu and Spaghetti Squash

Serving Size: 4

Ingredients:

  1. 4 links chicken sausage (any flavor)
  2. 1 can red kidney beans
  3. 1 large spaghetti squash
  4. 1 jar tomato sauce

Steps:

  1. Take spaghetti squash and poke holes in throughout (total of approximately 4 equally spaced or more if large squash). Place on a paper plate and put in the microwave on high  for approx. 10 minutes. (you will know it is done if it is no longer hard on the outside).
  2. Place a saute pan on the oven and turn the burner to medium heat, slice each sausage lengthwise and remove chicken and crumble and in hand and add to saute pan.
  3. Remove the squash from the microwave and let cool for approx 10 minutes before handling.
  4. Let the meat brown (approx 5 minutes) and then add a jar marinara sauce. Also add a can of kidney beans and let simmer on low for approx 5 additional minutes
  5. Once the squash has cooled, cut in half and scoop out the seeds (they should come out easily). then with a fork, pull out the squash.
  6. Equally divide the squash on 4 plates, top with equal amounts of the meat sauce and optionally garnish with parmesan cheese and fresh basil.

Steak Fajitas

Serving Size: 4

 

 

 

 

 

 

 

 

 

 

Baked Salmon with Rice and Veggies

Serving Size: 4

 

Ingredients:

  1. 24 ounces fajita meat (or thinly slice any cut of red meat preferred, i.e. flank steak, sirloin, etc..)
  2. 2 cups sliced onions
  3. 2 cups sliced peppers (red, green, yellow or all 3)
  4. 8 small corn tortillas (or 4 large)
  5. 1 can refried beans
  6. 1 container pico di gallo
  7. Taco seasoning
  8. 1 avocado

Steps:

  1. In a large saute pan, heat 2 tablespoons olive oil over medium heat. Add pepper and onions and stir frequently.
  2. Toss fajita meat with taco seasoning so it is liberally covered (approx. 2 tablespoons)
  3. Once peppers and onions are soft and fragrant (approx. 5 mins), add fajita meat and stir frequently. Depending on large the pieces of meat are, cook meat to your preferred doneness, approx 5 minutes
  4. Open can of refried beans and heat in microwave for approx 2 minutes
  5. Slice avocado in thin pieces
  6. Warm corn tortillas in the microwave for 20 seconds
  7. Top corn tortilla with  meat, peppers and onions. Scoop 1/2 cups of refried beans, 2 tablespoons (or more) pico di gallo and 1/4 avocado on each plate.

Ingredients:

  1. 4 salmon filets (6-8 oz each)
  2. 1 package minute brown rice (frozen or boil in the bag)
  3. 2 packages microwavable veggies or 1 large package frozen veggies of your choice

Steps:

  1. Put a grill pan on the stove and turn the heat to medium. Place salmon filets, skin side down directly on the grill pan. After about 4-5 minutes flip filet over and peel the skin (the skin should peel easily off)
  2. Boil or microwave the brown rice as directed on the package
  3. Boil or microwave the vegetables as directed on the package
  4. Once salmon is done to preferred wellness (at least medium and 4 minutes on each side), plate salmon, veggies and rice. Garnish with fresh dill or salt free seasoning of your choice.