This recipe goes really well with Mashed Cannellini Beans with Roasted Garlic and Herbs. 1 clove garlic, crushed and peeled a handful of fresh rosemary, leaves picked and finely chopped 1/8 tsp sea salt 2 tbsp EVOO half the zest of 1 lemon juice of 1 lemon 1lb lamb leg steaks 1. Mix garlic through [...]
Baked Yogurt for Breakfast or Dessert!
Baked yogurt is a low-fat, high protein dish that can be flavored to be sweet or savory. I have two different recipes. The first is Baked Yogurt with a Poached Egg and Watercress. It’s a great gourmet, high-protein breakfast for a lazy Saturday morning. If you want to make it on a weekday as a [...]
Halibut with Wild Mushrooms and Polenta
1 tbsp EVOO 1 cup red onion, sliced 4 cloves garlic, minced 8 oz mixed wild mushrooms, sliced 1/4 cup mild white wine, like Pinot Grigio 1 tube prepared polenta, sliced into 8 rounds 4-5oz halibut (or cod) fillets, skinned 1/4 tsp salt 1/4 tsp freshly ground black pepper 1 handful fresh basil, sliced 1. [...]
Meatballs with Whole Grains and Veggies
Here’s one way to sneak some whole grains and veggies into your diet! The quinoa also works to stretch your food dollar–more meatballs=more money saved on meat! 1 lb lean ground beef ¾ c quinoa, cooked and cooled to room temperature ¼ c finely chopped onions ¼ c grated carrots ¼ c grated zucchini 2 [...]
Egg Sandwich
3 tablespoons plain nonfat yogurt ½ tbsp fresh dill or basil, chopped 1 tsp lemon juice 1 tsp dijon mustard a pinch of sea salt and freshly ground black pepper to taste 2 slices whole-grain bread 1 hard-boiled egg, thinly sliced 1 roma tomato, thinly sliced In a small bowl, combine first four ingredients. Season [...]
Mashed Cannellini Beans with Roasted Garlic and Herbs
Here’s a great low fat, high-protein, high-fiber alternative to garlic mashed potatoes! White beans are also rich in iron, magnesium, B vitamins, and zinc. Watch out for sodium though–canned beans can have a surprising amount, so make sure you get a variety of bean with no salt added (like Eden Organic). This recipe is great [...]
Honey Mustard Turkey Burgers
1/4 c stone-ground mustard 1 tbsp honey 1 lb ground turkey breast 1/4 tsp freshly ground black pepper 2 tsp canola oil 4 whole wheat hamburger roles, toasted lettuce, tomato slices, and other desired burger fixin’s 1. Whisk mustard and honey in a small bowl until smooth. 2. Combine turkey, 3 tbsp of the mustard [...]
Bacalao
This a lower-sodium version of a traditional Puerto Rican fish stew. Mmmmm! 2 tbsp EVOO 1 medium onion, chopped 4 cloves garlic, minced 1 lb flaky white fish, like haddok, tilapia, or cod, cut into 1 ½ inch pieces 1 14 oz can diced tomatoes 2 bay leaves 1 Anaheim or poblano chile pepper, chopped [...]
Chopped Chicken Salad
1/3 cup red-wine vinegar 2 tbsp EVOO 1 tbsp chopped fresh dill 1 clove garlic, minced ¼ tsp salt freshly ground black pepper 6 cups chopped romaine lettuce 2 ½ cups chopped cooked chicken 1 (15 oz) can cannellini beans 2 med tomatoes, chopped 1 med cucumber, peeled and chopped ½ c finely chopped red [...]
Turkey Chili with White Beans and Hominy
2 (15 oz) cans no salt added cannellini beans, rinsed, drained, and divided 1 tbsp EVOO ½ lb ground turkey (mixed breast and thigh meat is preferable) 1 white onion, chopped 3 cloves garlic, minced 2 poblano chiles, seeded and diced 1 (15 oz) can cannellini beans, rinsed and drained 2 tsp chili powder 1 [...]
