Healthy Eating by Emily Kattan

Healthy Eating BY THE CLUBCORP MARKETING DEPARTMENT

TABLE OF CONTENTS BR E A KFAST

Easy Mini Frittatas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Florentine Omelet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Gobble Gobble Breakfast Sausage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Spinach, Mushroom + Feta Crustless Quiche . . . . . . . . . . . . . . . . . . . . . . . . . .

6 7 8 9

SALA D

Asparagus Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Balsamic Vinaigrette for Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Chinese Chicken Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Cranberry, Apple + Blue Cheese Salad With Cranberry-Apple Cider Dressing . . . . . . . 15 Sesame Ginger Quinoa Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Summer Rainbow Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Peach, Feta and Blackberry Salad With Balsamic Vinaigrette . . . . . . . . . . . . . . . . . 18 Ultimate Chopped Greek Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

ENT R É E S

20-Minute Healthy Chicken Parmesan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Asian Roasted Salmon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 BLT Salad with Avocado . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Chicken + Avocado Burritos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Chicken With Honey, Cilantro + Lime . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Classic Marinated Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Crock Pot Balsamic Pork Roast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 Crock Pot Buffalo Chicken Lettuce Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Crock Pot Chicken Fajitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 Dijon Parmesan Crusted Salmon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Easy Shrimp + Veggie Stir-Fry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Fish With Marinara, White Wine + Capers . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 Lime Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 Not-So-Krabby Patties Salmon Cakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35 One-Pan Pesto Chicken + Veggies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 One-Skillet Chicken With Bacon and Green Beans . . . . . . . . . . . . . . . . . . . . . . 37 Pureed Cauliflower Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38 Red Thai Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39 Roasted Basil Pesto Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 Salmon with White Bean + Arugula Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Shrimp Tostadas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 Zesty Lime Shrimp + Avocado Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

S ID E DI S H E S

Bacon + Balsamic Roasted Brussels Sprouts . . . . . . . . . . . . . . . . . . . . . . . . . .46 Balsamic Parmesan Roasted Asparagus + Tomatoes . . . . . . . . . . . . . . . . . . . . . 47 Balsamic Roasted Baby Carrots . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Cheesy Parmesan + Herb Zucchini . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Classic Mashed Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Dried Cranberry, Goat Cheese a+ Honey-Stuffed Sweet Potatoes . . . . . . . . . . . . . . 51 Parmesan Zucchini + Corn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Rosemary Diced Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

S NACK S

Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Baked Zucchini Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 Buffalo Chicken Jalapeño Poppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Mini Taco Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Pepperoni Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Pizza Zucchinis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62 Roasted Chickpea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63

Breakfast

EASY MINI FRITTATAS INGREDIENTS Cooking spray 10 eggs 1 cup milk 1 teaspoon Sriracha Filling combos of your choice: diced ham and Cheddar, chopped broccoli and Cheddar, cooked sausage and bell pepper or feta cheese and chopped spinach

DIRECTIONS 1. Preheat the oven to 350ยบ F. 2. Grease a muffin tin. 3. In a large bowl, combine the egg, milk, Sriracha and filling combos. Whisk until well blended. 4. Using a ladle, spoon egg mixture into each muffin hole. 5. Bake for 20 minutes.

NOTES __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ __________________________________________________ 6

FLORENTINE OMELET INGREDIENTS 1 tablespoon coconut oil 3 eggs 1 handful spinach ¼ small onion, sliced very thin ½ cup mushrooms 1 tablespoon garlic, pressed ½ cup sun-dried tomatoes 3 tablespoon crumbled goat cheese DIRECTIONS 1. In a bowl, beat the eggs. Stir in spinach, onion, mushrooms and garlic. Season with salt and pepper. 2. In a small skillet coated with coconut oil, cook egg mixture over medium heat about 3 minutes, or until partially set. 3. Flip with spatula and continue cooking 2-3 minutes. Reduce heat to low and cook for another 2-3 minutes, or desired doneness. Top with tomato and crumbled goat cheese.

GOBBLE GOBBLE BREAKFAST SAUSAGE INGREDIENTS 1 pound ground turkey 1 tablespoon of Herbes de Provence 1 teaspoon sage 1½ teaspoon of onion powder Salt and pepper to taste ½ teaspoon of dry red pepper flakes, optional DIRECTIONS 1. Mix all ingredients and form into small patties. 2. Cook on stove-top skillet on medium heat until browned on both sides. 3. Undercook to not dry out, and finish off in the microwave for 30 seconds. Note: Can make ahead and freeze.

SPINACH, MUSHROOM + FETA CRUSTLESS QUICHE INGREDIENTS 8 ounce button mushrooms 1 clove garlic, minced 10 ounce box frozen spinach, thawed 4 large eggs 1 cup milk 2 ounce feta cheese ¼ cup grated Parmesan ½ cup shredded mozzarella Salt and pepper to taste DIRECTIONS 1. Preheat the oven to 350º F. 2. Squeeze the excess moisture from the thawed spinach. Rinse mushrooms, then slice thinly. Mince the garlic. 3. Add the mushrooms, garlic, and a pinch of salt and pepper to a nonskillet spritzed lightly with non-stick spray (or a splash of cooking oil). Sauté the mushrooms and garlic until the mushrooms are soft and all of their moisture has evaporated away (5-7 minutes). 4. Coat a 9-inch pie dish with non-stick spray. Place the squeeze-dried spinach in the bottom of the pie dish. Place the sautéed mushrooms on top of the spinach, followed by the crumbled feta. 5. In a medium bowl, whisk together the eggs, milk, and Parmesan. Season lightly with pepper. Pour the egg mixture over the vegetables and feta in the pie dish. Top with the shredded mozzarella. 6. Bake the crustless quiche for 45-55 minutes, or until the top is golden brown (ovens may vary). Cut into six slices and serve.

Salads

ASPARAGUS SALAD INGREDIENTS 1 pound asparagus 3-4 green onions 1-2 tablespoons sunflower or olive oil 8 ounces spring mix greens 4 ounces bacon, cooked and chopped 2 hard-boiled eggs peeled and quartered, or sliced Black pepper Green goddess dressing DIRECTIONS 1. Preheat grill to medium high. 2. In a bowl coat the asparagus and green onion with oil then throw on the grill turning frequently for about two minutes for the onions and 3 to 4 minutes for the asparagus. While still crisp tender remove from Grill and lightly sprinkle with salt. Set aside till room temp. Once room temp cut in 1 to 2 inch long pieces. 3. Toss salad greens, cooked bacon, asparagus and onion in bowl and coat with green goddess dressing. Place hard boiled eggs on top and season with black pepper.

BALSAMIC VINAIGRETTE FOR SALAD INGREDIENTS 2 tablespoons balsamic vinegar 1 teaspoon brown sugar Â¼ cup canola oil DIRECTIONS 1. In a small bowl combine balsamic vinegar and brown sugar. 2. In a slow steady stream, whisk in the oil until combined and thickened. Set aside until ready to serve with the salad. If oil and vinegar separate, whisk again right before serving.

CHINESE CHICKEN SALAD INGREDIENTS 1 cups of shredded cos lettuce 1/2 cup of shredded cabbage 1 spring onions finely chopped 1/2 large carrot shredded 1/2 handful of coriander chopped 1/4 cubed avocado 1 cups of shredded chicken 10 peanuts roughly chopped to garnish Light Sesame Ginger Dressing 1 tablespoon of sesame oil 1/2 teaspoon of soy sauce 1 tablespoon of rice vinegar 1/2 tablespoon of honey 1/2 tablespoon of sesame seeds 2cm of fresh ginger, peeled and grated finely

DIRECTIONS 1. In a large bowl, combine all of the salad ingredients tossing through. 2. In a small bowl, combine all of the salad dressing ingredients and whisk through. 3. Toss the salad with the dressing or leave the dressing to the side; sprinkle with crushed peanuts on top.

CRANBERRY, APPLE + BLUE CHEESE SALAD WITH CRANBERRY-APPLE CIDER DRESSING INGREDIENTS For the Salad: 4 cups butter lettuce 1 cup apples, diced 3/4 cup dried cranberries 3/4 cup candied pecans 3/4 cup blue cheese crumbles

For the Dressing: 1/2 cup dried cranberries 1/4 cup apple cider vinegar 2 to 4 tablespoons honey 2 to 4 tablespoons olive oil 1/2 teaspoon salt, or to taste 1/2 teaspoon pepper, or to taste

DIRECTIONS Salad 1. To a large bowl, add the lettuce, and top with apples, cranberries, pecans, and cheese. All amounts are flexible, add more or less of each topping based on personal preferences. Set aside. Dressing 1. To the canister of a blender, add all ingredients, and blend on high power for about 30 seconds, or until combined. The cranberries wonâ&#x20AC;&#x2122;t break down completely and having some texture retained is okay. 2. The amount of honey needed will vary based on how sweet or tart the cranberries are and on personal preference. Add to taste. 3. Taste dressing and make any necessary flavor adjustments (more salt, pepper, etc.). Drizzle over salad and serve immediately. Extra dressing will keep airtight in the fridge for up to 1 week.

SESAME GINGER QUINOA SALAD INGREDIENTS 1 cup quinoa, rinsed 2 cups water 1/4 teaspoon salt 1 1/2 cups shelled frozen edamame 3 medium carrots, peeled and diced 1/2 yellow pepper, diced 1/2 red pepper, diced 1 cup red cabbage, chopped 2 tablespoons sesame oil 2 tablespoons rice vinegar 3 teaspoons fresh ginger, finely minced 1 tablespoon sesame seeds DIRECTIONS 1. Place the quinoa, water, and salt in a covered pot. Heat on high until it boils, lower the heat to low, and cook for about 15 minutes or until the quinoa is soft and the water absorbed. 2. Pour the quinoa into a medium-sized bowl, and mix in the frozen edamame, carrots, peppers, and cabbage. 3. In a small bowl, make the dressing by mixing the sesame oil, rice vinegar, minced ginger, and sesame seeds. 4. Pour the dressing over the quinoa and veggies, and mix thoroughly. 5. Enjoy immediately, or store in a covered container for later.

SUMMER RAINBOW SALAD INGREDIENTS 1 cup cherry tomatoes (about 18), halved 1 cup English cucumber, chopped bite size ⅓ cup red bell pepper, stem and core removed, diced 2 green onions, finely chopped 1 avocado, peeled and pitted, chopped into bite size ¼ cup cilantro, roughly chopped ½ cup frozen corn, thawed For the Dressing 2 tablespoon extra virgin olive oil 1 teaspoon miso paste (optional) 2 tablespoon fresh lemon juice 1 tablespoon red wine vinegar salt and pepper to taste

DIRECTIONS 1. Put all the ingredients for the dressing into a container that comes with a lid. Close firmly and shake until oil and ingredients have emulsified. Set aside. 2. Cook frozen corn according to package directions. Place in a large bowl. Add the remaining vegetables to the bowl and toss. 3. Add the dressing and toss well. Season with salt and pepper and serve cold.

PEACH, FETA AND BLACKBERRY SALAD WITH BALSAMIC VINAIGRETTE INGREDIENTS 4 cups mixed greens 1 whole peach, rinsed and sliced Â½ cup blackberries 2 tablespoons feta cheese 2 tablespoons walnuts, chopped DIRECTIONS 1. To assemble the salad fill two bowls with mixed greens. 2. Top with peaches, blackberries, feta cheese and walnuts. 3. Drizzle with the Balsamic Vinaigrette and serve immediately.

ULTIMATE CHOPPED GREEK SALAD INGREDIENTS 1 cucumber, chopped 1 tomato, chopped ½ red onion, chopped 1 can chickpeas, rinsed and drained 1 cup kalamata olives, sliced in half ½ cup Feta cheese crumbles 1 cup Greek salad dressing DIRECTIONS 1. Combine all ingredients in a large mixing bowl and stir until mixed well. 2. Enjoy!

EntrĂŠes

20-MINUTE HEALTHY CHICKEN PARMESAN INGREDIENTS ¼ cup whole wheat breadcrumbs ¼ cup panko bread crumbs ¼ cup Parmesan cheese 1 teaspoon dried Italian herbs salt and pepper 2 tablespoons oil 4 chicken breasts (about 1 pound) 1½ cups DeLallo Creamy Vodka tomato sauce 4 slices fresh mozzarella cheese 2 zucchinis DIRECTIONS 1. Preheat the oven to 425º F. 2. Toss the breadcrumbs, panko, and Parmesan in a shallow dish with the Italian herbs, salt, and pepper. Heat oil in an ovenproof skillet on medium heat. 3. Cut the chicken breasts in half, then dredge in the breadcrumbs so that they stick all over the surface of the chicken. Add the chicken to the hot skillet and cook for 3-4 minutes on each side. You want the outside to be golden brown - the inside can finish cooking in the oven. 4. Transfer the skillet to the oven and bake for 5-10 minutes or until the chicken is fully cooked. Add the sauce and place a slice of mozzarella cheese on top of each piece of chicken. Return to the oven for a few more minutes or until the cheese is bubbling and lightly browned. 5. While the chicken finishes, cut the zucchini into thin shreds or use a spiralizer to create zucchini noodles. Serve the chicken and sauce over the raw zucchini noodles and sprinkle with Parmesan and parsley.

ASIAN ROASTED SALMON INGREDIENTS 3-4 salmon individual fillets 2 tablespoons Dijon mustard 3 tablespoons soy sauce 3 tablespoons olive oil 1/2 teaspoon minced garlic DIRECTIONS 1. Preheat the oven to 425ยบ F. 2. Place salmon on a greased baking sheet, then combine the remaining ingredients. Spoon the sauce evenly on top of the salmon fillets. 3. Roast salmon for 12 minutes.

BLT SALAD WITH AVOCADO INGREDIENTS 12 slices lean center cut bacon, cooked and chopped 4 Roma tomatoes, chopped 1/4 cup light mayonnaise 1/8 teaspoon kosher salt Fresh black pepper, to taste 6 cups chopped Romaine lettuce 1 medium avocado, diced DIRECTIONS 1. In a medium bowl, combine the diced tomatoes with the mayonnaise, and season with a little salt and fresh cracked pepper. Set aside for about 10 minutes to let the tomatoes release their juices as this will be the â&#x20AC;&#x153;dressingâ&#x20AC;? to your salad. 2. To serve, divide the chopped lettuce and tomatoes onto four plates, then top each with diced avocado and chopped bacon. Note: can add cooked chicken to this.

CHICKEN + AVOCADO BURRITOS INGREDIENTS 4 large tortillas (low-carb if available) 1 pound cooked chicken, sliced or shredded 1 cup mozzarella or Monterey jack cheese 1/4 cup salsa verde (or salsa of choice) 1/4 light sour cream (or Greek yogurt) 1 large avocado diced 2 tablespoon chopped cilantro DIRECTIONS 1. Assemble burritos. 2. Toast or sautĂŠ in stove-top pan if you like. 3. Eat!

CHICKEN WITH HONEY, CILANTRO + LIME INGREDIENTS Cooking spray 3-4 chicken breasts 2 tablespoons cilantro, chopped Juice from 1 lime 1 tablespoon honey 2 tablespoon minced garlic ½ teaspoon black pepper DIRECTIONS 1. Preheat oven to 425º F. 2. Grease a baking sheet, then arrange chicken in a single layer. 3. In a small bowl, combine the cilantro, lime juice, honey, garlic and black pepper. Pour the mixture evenly over the chicken and bake for 30-40 minutes, or until the chicken is no longer pink inside and the juices run clear.

CLASSIC MARINATED CHICKEN INGREDIENTS ½ bottle Italian salad dressing 2 tablespoon balsamic vinegar 1 tablespoon garlic salt 3-4 chicken breasts DIRECTIONS 1. Combine all ingredients in a large zip-lock bag and squeeze the air out when closing. Toss chicken until it’s covered evenly in the marinade, then let it sit in the fridge up to 24 hours. 2. Preheat the oven to 450º F. 3. Place on a greased baking sheet, then roast for 25-30 minutes or can grill for 7 minutes on each side. Note: This chicken is great as an entrée, sliced on top of salads, served on top of pasta, anywhere else you’d want chicken, etc.

CROCK POT BALSAMIC PORK ROAST INGREDIENTS 2 pound boneless pork shoulder roast (sirloin roast) Salt, to taste ½ teaspoon garlic powder ½ teaspoon red pepper flakes 1/3 cup chicken or vegetable broth 1/3 cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon honey DIRECTIONS 1. Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker. 2. Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork, then pour the honey over and set the timer for 4 hours on high or 6-8 hours on low. 3. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. 4. Break apart lightly with two forks and put back into the slow cooker. 5. Ladle ½ cup sauce over the pork and keep warm until ready to eat.

CROCK POT BUFFALO CHICKEN LETTUCE WRAPS INGREDIENTS 2-3 chicken breasts ½ bottle Frank’s Red Hot Buffalo Wing sauce 2-3 tablespoon low-fat Ranch dressing 16 ounce low sodium chicken broth 1 head iceberg lettuce DIRECTIONS 1. Place the chicken breasts in the crock pot and cover with the chicken broth. 2. Cook on low for 6-8 hours, or on high for 4-6 hours. 3. Drain broth, then shred chicken with a fork. 4. Pour Buffalo sauce and Ranch dressing over shredded chicken, toss to combine. 5. Peel leaves off lettuce head, and build your lettuce wrap

CROCK POT CHICKEN FAJITAS INGREDIENTS 2 pounds boneless skinless chicken breasts 14.5 ounces can petite diced tomatoes with green chilies 1 red, orange and green bell pepper, sliced thin 1 large yellow onion, sliced thin 4 cloves garlic, minced 2 packets low-sodium taco seasoning Tortillas, sour cream, cilantro, salsa, guacamole, Monterrey jack or cheddar cheese (for serving) DIRECTIONS 1. Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts. 2. Sprinkle half of the taco seasoning over chicken breasts, then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions. 3. Cover and cook on high for 3-4 hours, or on low for 6-8 hours, until chicken has cooked through and veggies are tender. 4. Remove chicken and shred. Add chicken back into crock pot, then gently toss. 5. Serve warm in warmed tortillas with sour cream and optional guacamole, cheese and salsa.

DIJON PARMESAN CRUSTED SALMON INGREDIENTS 1/4 cup Dijon mustard 1 tablespoon low-fat mayonnaise 1/4 cup grated Parmesan cheese 1/4 cup panko breadcrumbs 4 salmon fillets, each 4 ounces 1/4 teaspoon salt 1/4 teaspoon ground black pepper 2 teaspoons olive oil DIRECTIONS 1. Preheat oven to 375Âş F. 2. In a small bowl, combine the mustard and mayonnaise. In another small bowl, combine the cheese and panko. If the consistency of the cheese and panko is not the same, place the ingredients in a food processor and pulse for 30 seconds. 3. Coat the top of each salmon fillet with 1 1/2 tablespoons of the mustard mixture and 2 tablespoons of the panko mixture. Sprinkle each fillet with salt and pepper. 4. Heat a large nonstick pan over medium-high heat. Add oil. Cook fillets for 1 minute or until golden brown. (I donâ&#x20AC;&#x2122;t always put on the skillet first. Can just go in the oven on a baking sheet if you want the super easy version) 5. If the pan is ovenproof, place the pan in the oven to finish cooking, or place fillets on a baking sheet crusted side up. Bake for about 15 minutes or salmon flakes with a fork.

EASY SHRIMP + VEGGIE STIR-FRY INGREDIENTS 5-6 medium fresh shrimp, tails removed 1 small bag frozen stir fry vegetables 2 eggs 3 tablespoon teriyaki sauce 1 tablespoon sweet chili sauce 1 teaspoon olive oil DIRECTIONS 1. In a large skillet, heat olive oil over medium heat. Once hot, crack in the eggs and stir until theyâ&#x20AC;&#x2122;re scrambled. 2. Pour in the frozen stir fry veggies, and stir to combine with the egg. 3. Add in the teriyaki sauce and sweet chili sauce, and stir to combine. 4. Add your shrimp and stir for about 2 minutes, until shrimp turn pink.

FISH WITH MARINARA, WHITE WINE + CAPERS INGREDIENTS 1½ teaspoon unsalted butter 2 cloves crushed garlic 1/4 cup white wine Juice of ½ lemon 1/2 cup marinara sauce 2 (6 ounces each) fish fillets, skin removed (Tilapia, Flounder, Halibut, etc) 2 teaspoon capers Pinch salt and pepper DIRECTIONS 1. Melt butter in a large skillet over medium heat. Add garlic and sauté until golden, about 1 minute. 2. Add wine and lemon juice and simmer to reduce slightly, 30 to 60 seconds. 3. Add marinara sauce, stir and place fish fillets on top. 4. Season with salt, pepper and capers. Cover and cook 4 minutes over medium-low. 5. Turn and cook uncovered an additional minute, or until the fish is cooked through.

LIME CHICKEN INGREDIENTS 6 chicken breasts 1 cup lime juice ½ cup orange juice 1 tablespoon chili powder 1 tablespoon minced jalapeño 1 tablespoon minced garlic 2 teaspoon salt 1 teaspoon pepper DIRECTIONS 1. Throw the following ingredients in a large Ziploc bag: 1cup lime juice, 1/2 cup orange juice, 1 tablespoon chili powder, 1 tablespoon minced jalapeño pepper, 1 tablespoon minced garlic, 2 teaspoons salt 1 teaspoon black pepper. 2. Add six trimmed chicken breast and allow to rest in the refrigerator overnight. 3. Preheat grill to medium high, or preheat oven to 450º F depending on preferred method. Remove chicken from bag and sprinkle with salt and pepper. Grill them about five minutes per side, or roast in the oven for 25 minutes. Remove from heat and allow to rest for five minutes, while covered with foil.

NOT-SO-KRABBY PATTIES SALMON CAKES INGREDIENTS 16 ounces of canned salmon 1 tablespoon dill weed 1 tablespoon onion powder 1 teaspoon of lemon zest, and half lemon to squeeze 1 egg 1Âź cup of no-salt pretzel crumbs (or any favorite dry bread crumbs) 1 cup olive oil Salt and pepper to taste DIRECTIONS 1. Mix salmon, dill, onion, lemon, salt and pepper. Taste and adjust to desired flavor. 2. Add egg and 1/4 cup of pretzel crumbs. 3. Form into 1/2â&#x20AC;? Krabby patties. 4. Coat with the remaining pretzel crumbs and set aside. 5. In a frying skillet, heat olive oil to fry temperature. 6. Fry patties 2-3 min on each side until golden. Note: Can make ahead and freeze. Best served with a spicy mustard. If using salted bread crumbs omit salt from the recipe.

ONE-PAN PESTO CHICKEN + VEGGIES INGREDIENTS 2 tablespoon olive oil 1 package chicken tenderloins, cut into bite-size pieces 1/3 cup sun-dried tomatoes, drained and chopped 1 bunch asparagus, ends trimmed, cut in half 1 cup cherry tomatoes, sliced in half 1/4 cup basil pesto DIRECTIONS 1. Heat a large skillet on medium heat, add 2 tablespoons olive oil and then add chicken. Season generously with salt. Cook on medium heat for 5-10 minutes, stirring often, until the chicken is completely cooked through. 2. Add the sun-dried tomatoes and asparagus pieces, and cook while stirring for another 5 minutes. 3. Add in pesto and cherry tomato halves, then stir everything together for another 2 minutes.

ONE-SKILLET CHICKEN WITH BACON AND GREEN BEANS INGREDIENTS 4 strips center-cut bacon, chopped 1 pound chicken breasts, cut lengthwise into thin cutlets kosher salt freshly ground black pepper 2 tablespoons minced shallot 2 cloves garlic, minced ¾ cup low-sodium chicken broth ½ cup crisp white wine or chicken broth 1 teaspoon chopped fresh thyme 8 ounces French green beans DIRECTIONS 1. Heat a large non-stick skillet over medium heat. Add the bacon and sauté until brown and crisp. Remove bacon pieces with a slotted spoon, transfer to a paper towel lined plate and set aside. Discard the majority of the bacon grease, leaving a very thin coating in the pan. 2. Season both sides of the chicken pieces with 1/4 teaspoon salt and black pepper and add to the skillet. Cook 4 minutes per side, or until cooked through. Transfer to a plate and tent with foil. 3. Add the shallots to the now empty skillet and sauté 1 minute, scraping up brown bits. Add the garlic and sauté 30 seconds more. Add the broth, wine and thyme and stir. Add the green beans, increase the heat to medium-high and cook for about 8 minutes, or until the sauce has reduced and the green beans are crisp tender, stirring occasionally. 4. Transfer the chicken breasts and green beans to a serving platter. Season beans with 1/8 teaspoon salt and fresh pepper. Pour chicken juices into sauce with 1/8 teaspoon salt, stir and cook for an additional 30 seconds. Pour sauce over the chicken and green beans and top with chopped bacon.

PUREED CAULIFLOWER SOUP INGREDIENTS 2½ cups chicken or vegetable stock, plus more as needed 1 large head cauliflower, cut into florets 8 small cauliflower leaves, for garnish 2 cloves garlic, peeled (optional) Coarse salt and freshly ground pepper ¼ teaspoon extra virgin olive oil DIRECTIONS 1. Preheat the oven to 450º F. 2. In a medium sized saucepan, combine the stock, cauliflower and garlic cloves, if using. Season everything with a pinch of salt and pepper, then bring to a boil and then reduce to a simmer. Cover the pot and cook until the cauliflower is tender, about 20 minutes. 3. Once tender, puree the soup with an immersion blender until smooth, or puree in batches in a food processor or blender, then return to your original pot, adding more stock as needed to reach the consistency you desire. Reheat the soup over medium-low heat, taste and then season with salt and pepper. 4. While your soup cooks, toss your cauliflower leaves with a little oil, salt and pepper. Roast until browned, about 5-6 minutes, to serve over soup. 5. Divide your soup into bowls and garnish with some fresh pepper and a drizzle of olive oil. Garnish with roasted cauliflower leaves, if using. Note: You can also top with bacon and you might think you’re eating baked potato soup.

RED THAI CURRY INGREDIENTS 1 tablespoon. vegetable oil 3 tablespoon. red Thai curry paste 2 cups snap peas, trimmed and cut in half on the diagonal 2 large shallots, thinly sliced (about 1 cup) 1 medium red bell pepper, thinly sliced into 2-inch-long strips 13.5 - 14-ounce can coconut milk 6 wild lime leaves (magrut or kaffir lime; optional) 1 tablespoon. light brown sugar 1 pound boneless chicken thighs, cut into 1- to 1-Â˝-inch pieces 1 cup loosely packed Thai basil (or regular basil, torn into small pieces) 2 tablespoon. fish sauce, more to taste 1 tablespoon. plus 1 teaspoon. fresh lime juice Kosher salt DIRECTIONS 1. Heat the oil in a 3-quart saucepan over medium-high heat until shimmering hot. Add the curry paste and cook, stirring frequently, until fragrant, 20 seconds. Take the pan off of the heat and stir in the snap peas, shallots, pepper, coconut milk, lime leaves (if using), sugar, and 1 cup water. Stir to combine. 2. Add the chicken, bring to a simmer over medium heat, cover, and cook until the vegetables are tender and the chicken is cooked through, 8 to 10 minutes. 3. Stir in the basil, fish sauce, and lime juice. Let rest off the heat for 5 minutes. Season to taste with fish sauce or salt.

ROASTED BASIL PESTO CHICKEN INGREDIENTS 4 chicken breasts 6 tablespoon pesto Black pepper Pinch of salt ¼ cup grated Parmesan DIRECTIONS 1. Preheat the oven to 390º F. 2. Place chicken breast in a baking tray that is lightly sprayed with cooking oil. 3. Season with black pepper and a pinch of salt if you like. 4. Top chicken breasts with pesto and grated Parmesan. 5. Bake for 20 to 30 minutes depending on the size of the chicken breasts. It is well done when the inner temperature is 165º F.

SALMON WITH WHITE BEAN + ARUGULA SALAD INGREDIENTS 1 tablespoon chopped capers, rinsed and drained ¼ teaspoon grated lemon rind 3 tablespoons fresh lemon juice 2 tablespoons olive oil ¾ teaspoon kosher salt, divided ½ teaspoon minced fresh garlic 1/8 teaspoon ground red pepper 15 ounces unsalted Great Northern beans, rinsed and drained Cooking spray 4 (6-ounce) salmon fillets ¼ teaspoon freshly ground black pepper 4 cups loosely packed arugula ½ cup thinly sliced red onion DIRECTIONS 1. Whisk together capers, rind, juice, oil, 1/2 teaspoon salt, garlic, and red pepper in a bowl. 2. Place beans in a bowl; drizzle with 2 tablespoons caper mixture. 3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Coat salmon with cooking spray; sprinkle with remaining 1/4 teaspoon salt and black pepper. Add salmon to pan, skin side down; cook 6 minutes. Turn salmon over; cook 1 minute or until done. Keep warm. 4. Add arugula and onion to bowl with beans. Drizzle with remaining caper mixture; toss. Divide salad among 4 plates; top each serving with 1 fillet. Serve immediately.

SHRIMP TOSTADAS INGREDIENTS 16 jumbo shrimp, shelled and deveined 1 clove garlic, crushed 2 tablespoon prepared salsa verde (in the Mexican section near taco stuff) 4 tostada shells 1 cup shredded romaine lettuce 1 cup canned fat free refried beans (can sub in black beans) Extra salsa verde, for topping 2 tablespoon crumbled queso blanco (optional) DIRECTIONS 1. Season shrimp with salt, then mix in crushed garlic 2 tablespoon salsa verde. 2. Over medium heat on the stove, cook the shrimp about 1 to 2 minutes on each side. Set aside. 3. Place a tostada on each plate, top each with 1/4 cup refried beans spread evenly, 1/4 cup lettuce and guacamole. Top each with shrimp and serve with extra salsa verde and cheese, if using.

ZESTY LIME SHRIMP + AVOCADO SALAD INGREDIENTS 1/4 cup chopped red onion Juice from 2 limes 1 teaspoon olive oil 1/4 teaspoon kosher salt, black pepper to taste 1 pound jumbo cooked, peeled shrimp, chopped 1 medium tomato, diced 1 medium hass avocado, diced 1 jalapeĂąo, seeds removed, diced fine 1 tablespoon chopped cilantro DIRECTIONS 1. In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion. 2. In a large bowl combine chopped shrimp, avocado, tomato, and jalapeĂąo. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

Side Dishes

BACON + BALSAMIC ROASTED BRUSSELS SPROUTS INGREDIENTS ½ pound fresh Brussels sprouts, sliced in half 2 tablespoon balsamic vinegar 1 tablespoon bacon crumbles Salt and pepper to taste DIRECTIONS 1. Preheat the oven to 400º F. 2. Combine all ingredients in a large mixing bowl. 3. Pour coated Brussels sprouts evenly across a greased baking sheet, then bake for 12 minutes. Note: Bacon crumbles can be found on the salad dressing aisle near the croûtons.

BALSAMIC PARMESAN ROASTED ASPARAGUS + TOMATOES INGREDIENTS 1 pound asparagus 2 cups cherry tomatoes, cut in half ¼ cup Parmesan cheese Salt and pepper to taste ½ cup Balsamic vinegar DIRECTIONS 1. Preheat the oven to 400º F. 2. Spray a 9 x 13 baking dish with cooking spray and set aside. 3. Snap the end pieces off the asparagus and place them in the baking dish. Add tomato halves too. Place the asparagus at one end and tomatoes at the other end. Season generously with salt and pepper and sprinkle the Parmesan cheese over asparagus and tomatoes. 4. Place in oven and bake for about 15 minutes or until asparagus softens a bit and begins to get brown. 5. In the meantime, add the balsamic vinegar to a small sauce pan and cook over medium heat for about 15 to 20 minutes or until it reduces and starts to thicken. 6. Drizzle some of the balsamic reduction over the roasted asparagus and tomatoes and serve warm.

BALSAMIC ROASTED BABY CARROTS INGREDIENTS 1 bag baby carrots 2 tablespoon balsamic vinegar 1 teaspoon garlic salt DIRECTIONS 1. Preheat the oven to 425ยบ F. 2. In a mixing bowl, toss carrots in balsamic vinegar and garlic salt. 3. Grease a baking sheet, then distribute carrots evenly on top. 4. Bake for 12 minutes.

CHEESY PARMESAN + HERB ZUCCHINI INGREDIENTS 3 fresh zucchini, sliced in half 1/2 cup Parmesan cheese, grated 1-2 tablespoon rosemary, minced Salt and pepper to taste DIRECTIONS 1. Preheat the oven to 350º F. 2. Place zucchini halves face-up on a greased baking sheet. 3. Sprinkle cheese and rosemary along with salt and pepper on top of zucchini. 4. Bake for 10 minutes, then broil on low for another 3-5 minutes until cheese is crispy and golden brown.

CLASSIC MASHED SWEET POTATOES INGREDIENTS 2-3 large sweet potatoes, peeled Âź cup half and half 2% milk, to taste 1-2 tablespoon salted butter Salt and pepper to taste DIRECTIONS 1. Boil large pot of water. 2. Cut sweet potatoes into 1-inch cubes. 3. Boil sweet potato chunks for about 10-13 minutes or until soft. 4. Drain sweet potatoes and mash. Add butter, half and half and milk as needed for desired consistency. 5. Add salt and pepper to taste.

DRIED CRANBERRY, GOAT CHEESE A+ HONEY-STUFFED SWEET POTATOES INGREDIENTS 4 sweet potatoes 1 cup dried cranberries 4 ounces goat cheese 4 tablespoons honey Pinch of cinnamon DIRECTIONS 1. Preheat the oven to 350ยบ F. 2. Poke holes in sweet potato with a fork, then wrap each tightly in aluminum foil. Bake for 45-60 minutes. Unwrap foil and cut a slit down the middle of each sweet potato. Let sit until cool enough to handle. 3. Once cooled enough to handle, squeeze the sides of the sweet potato toward the center to open up the potato. 4. Drizzle half the honey over the potatoes, then sprinkle on cinnamon. Crumble goat cheese on top, then place the dried cranberries on top of that. Finally, drizzle a little more honey over the top of it all.

PARMESAN ZUCCHINI + CORN INGREDIENTS 2 tablespoons olive oil 2 cloves garlic, minced 4 zucchinis, diced 1 cup corn kernels, frozen, canned or roasted 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1/4 teaspoon dried thyme Kosher salt and freshly ground black pepper, to taste Juice of 1 lime 2 tablespoons chopped fresh cilantro leaves 2 tablespoons grated Parmesan, or more, to taste DIRECTIONS 1. Heat olive oil in a large skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute. 2. Add zucchini, corn, basil, oregano and thyme. Cook, stirring occasionally, until zucchini is tender and cooked through, about 3-4 minutes; season with salt and pepper, to taste. Stir in lime juice and cilantro. 3. Serve immediately, sprinkled with Parmesan.

ROSEMARY DICED SWEET POTATOES INGREDIENTS 2 sweet potatoes, washed and skinned 2 tablespoon dried or fresh minced rosemary 1 teaspoon salt 1 teaspoon olive oil DIRECTIONS 1. Preheat the oven to 375ยบ F. 2. Cut sweet potatoes into bite-sized pieces. Place them in a mixing bowl. 3. Sprinkle the rosemary and salt over the sweet potatoes, then drizzle the olive oil in. Stir to combine. 4. Spread the sweet potatoes on a baking sheet, and bake for 8 minutes. Remove from oven and flip/stir the sweet potatoes, then bake for another 7 minutes.

Snacks

HUMMUS INGREDIENTS 4 garlic cloves 2 cups canned chickpeas, drained, liquid reserved 1 1/2 teaspoons kosher salt 1/3 cup tahini (sesame paste) 6 tablespoons freshly squeezed lemon juice (2 lemons) 2 tablespoons water or liquid from the chickpeas 8 dashes hot sauce DIRECTIONS 1. Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced. 2. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. 3. Taste and adjust for seasoning. 3. Serve immediately, sprinkled with Parmesan. Suggested variations: add ½ a roasted red bell peppers from a jar, sun dried tomatoes, chipotle powder or smoked paprika to tast

KALE CHIPS INGREDIENTS 1 head kale, washed and thoroughly dried 2 tablespoons olive oil Sea salt, for sprinkling DIRECTIONS 1. Preheat the oven to 300ยบ F. 2. Remove center rib and tear kale into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated. 3. Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt. Place in the oven and bake for 25 minutes, or until crisp.

BAKED ZUCCHINI CHIPS INGREDIENTS 1 zucchini Cooking spray Seasoned salt, or other seasoning(s) of your choice DIRECTIONS 1. Preheat the oven to 225Âş F. 2. Line a baking sheet with parchment paper or nonstick foil, and spray with canola oil. Set aside. 3. Slice zucchini into thin medallions, about the thickness of a quarter by using a knife or a mandoline slicer. 4. Lay out slices on prepared baking sheet, and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice. 5. Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30 minutes, until chips are browned and crisped to your liking. These are best eaten within a couple hours of removing from the oven, as they start to get chewy if left out. Note: Use less seasoning than what seems appropriate. These shrink considerably in the oven, and if you use too much it gets very concentrated. Itâ&#x20AC;&#x2122;s better to end up under-seasoning and add more later.

BUFFALO CHICKEN JALAPEÑO POPPERS INGREDIENTS 10 jalapeño peppers, sliced in half lengthwise 4 ounces 1/3 less fat cream cheese 3 medium green onions (green part only), chopped 2 ounces shredded low fat sharp cheddar 4 ounces shredded chicken 1/4 cup Franks Hot sauce 1/2 cup egg whites, beaten 3/4 cup panko crumbs 1/8 teaspoon paprika 1/8 teaspoon garlic powder 1/8 teaspoon chili powder Pinch salt and pepper Cooking spray DIRECTIONS 1. Preheat the oven to 350° F. 2. Spray a baking sheet lined with parchment or foil with cooking spray. Cut peppers in half lengthwise and scoop out the seeds and membrane. 3. Combine cream cheese, cheddar and scallions in a medium bowl. Mix in shredded chicken and hot sauce. 4. Combine panko, paprika, chili powder, garlic powder, salt and pepper in another bowl. 5. Fill peppers with chicken cheese filling with a small spoon or spatula. 6. Dip peppers in egg, then in panko mixture to coat and place on prepared baking sheet. 7. Spray the peppers with more oil and bake until golden, about 25 to 30 minutes. Remove from oven and serve immediately.

MINI TACO STUFFED PEPPERS INGREDIENTS 1 pound ground beef 1 package (1 oz) taco seasoning ¾ cup water 1-1/2 pounds mini bell peppers 1 cup shredded cheddar cheese

Cilantro Cream Sauce ½ cup sour cream ½ cup fresh cilantro ½ teaspoon minced garlic 2 tablespoons lime juice

DIRECTIONS 1. Preheat the oven to 350°. F 2. Slice ⅓ of the pepper off lengthwise, reserving for later use. Seed the peppers. Peppers naturally have one side that is straighter than the other. When slicing the top of your bell peppers, try to slice the side that is curvier off so that the flat side remaining is the side we are stuffing. 3. Chop the reserved peppers finely and set aside ¾ cup. 4. In 10-inch skillet, cook beef and reserved ¾ cup chopped peppers over medium-high heat 5-7 minutes, stirring occasionally, until beef is brown; drain. Stir in taco seasoning mix and water. Cook over medium heat 5-10, stirring occasionally. Let mixture slightly cool. 5. Fill each pepper as full as possible with the beef mixture and place on a baking sheet. Bake peppers for 13-15 minutes. 6. While peppers are baking, make the Cilantro Cream Sauce. 7. For the Cilantro Cream Sauce: In a food processor, pulse the sour cream, cilantro, garlic, and lime juice until smooth. Chill in the refrigerator until ready to serve. 8. Remove peppers from oven and top with cheese. Return to the oven for 1-2 minutes or until cheese is melted. Top with a dollop of cilantro cream sauce.

PEPPERONI CHIPS INGREDIENTS 1 package regular or turkey pepperonis DIRECTIONS 1. Layer two paper towels and place as many pepperonis on top as desired, making sure they donâ&#x20AC;&#x2122;t overlap. 2. Cover with an additional paper towel. 3. Microwave the pepperonis until they are stiff and crispy, usually no more than 1 minute. 4. Serve with any low-carb dip or salsa

PIZZA ZUCCHINIS INGREDIENTS 1 zucchini, washed and ends cut off ¼ cup marinara sauce 1 cup shredded mozzarella Cooking spray DIRECTIONS 1. Preheat the oven to 350º F. 2. Spray cooking spray on a baking sheet. 3. Slice zucchini into ¼” slices and place on baking sheet. 4. Spoon marinara onto each zucchini slice. 5. Sprinkle each zucchini slice with mozzarella. 6. Bake 5-7 minutes, until cheese is melted and golden brown.

ROASTED CHICKPEA INGREDIENTS 15 once can chickpeas, drained Olive oil spray ⅛ teaspoon kosher salt ¼ teaspoon chili pepper powder ¼ teaspoon ground cumin ¼ teaspoon paprika ¼ teaspoon ground coriander ¼ teaspoon curry powder ¼ teaspoon garlic powder DIRECTIONS 1. Preheat the oven to 375°F. 2. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed. 3. Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist. 4. In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. 5. Immediately toss with spices while hot. Eat at room temperature. Note: Can use any spice combination such as garlic Parmesan, ranch, honey cinnamon, ect...