Ingredients for 6 servings

½ tsp ground black pepper
½ tsp salt
1 tbsp lemon (lime) juice
1 – 2 tsp avocado oil
2 green onions, finely chopped
2 tbsp honey
2 – 3 large garlic cloves, grated
6 x 3 oz each salmon fillets, skin on/off

Directions

In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.

Place salmon fillets in a large resealable Ziploc bag and pour marinade over. Squeeze as much air out as possible and seal the bag. Gently move fillets around inside the bag to make sure they are all evenly coated. Place flesh side down and let marinate 15 minutes.

Preheat large non-stick skillet on low – medium heat and add oil, making sure it coats the bottom of the skillet evenly. Place salmon fillets flesh side down leaving enough space in between them. Cover with a lid and cook for 3 minutes.

Remove the lid, cook another minute and flip over. Repeat: cover, cook for 3 minutes, remove the lid and cook for another minute. If your skillet is not large enough, I recommend cooking in two batches. If you over crowd the skillet, cooking time increases by a few minutes for each step.

Serve hot garnished with green onions, alongside quinoa and steamed broccoli.

Ingredients for 6 servings

¼ tsp garlic powder, divided
½ tsp ground cumin
¾ tsp ancho chili powder
1 (10 oz) can Rotel Diced Tomatoes & Green Chilies Mild, drained
1 (16 oz) can Rosarita Traditional Refried Beans
1 cup pico de gallo, homemade or store-bought
1 cup shredded Mexican blend cheese
1 Tbsp fresh lime juice
2 cups shredded iceberg or romaine lettuce
2 cups shredded rotisserie chicken or shredded cooked chicken breasts
2 medium ripe avocados
6 Tbsp Sour cream
6 tostada shells , store-bought or homemade
salt and freshly ground black pepper

Directions

Using a fork mash avocado with lime juice and 1/8 tsp garlic powder to a slightly chunky texture. Season with salt and pepper to taste.

In a small saucepan mix together refried beans, drained canned tomatoes, chili powder, cumin and remaining 1/8 tsp garlic powder.

Season with salt and pepper to taste and cook over medium-low heat, stirring frequently until heated through.

To assemble tostadas, layer each tostada shell with guacamole (avocado mixture), bean mixture, lettuce, chicken, cheese, pico de gallo and sour cream. Serve immediately.

Ingredients for 1 serving

½ a small onion, diced
1 cup of tomato sauce (optional)
1 small zucchini, diced into fine pieces
1 1/2 pounds of Jennie- 0 Lean ground turkey breast or fat-free turkey breast
2 cloves of garlic
2 cans of enchilada sauce (hot or mild)
8 oz of low-fat Mexican cheese blend
10 6 in flour tortillas
cooking spray

Directions

Preheat oven to 375.

Brown ground turkey in a pan until it’s no longer pink. Drain any extra fat. Add in zucchini, onion, garlic and cook for 5 minutes. If you don’t like to cut your vegetables feel free to add them to a food processor  and have that do it for you. In the recipe video I cook the onions and zucchini first and then ADD in the turkey. You can do it either way.

In a bowl add in enchilada sauce and  1 cup of tomato sauce. Tomato sauce is optional (I normally don’t add the tomato sauce). Add half of the sauce into the pan and reserve the rest of the sauce for the top of the enchiladas.

Place about ½ cup of turkey mixture onto a flour tortilla and roll up like a burrito and lay seam side down in a 9 X 13 baking dish. When all flour tortillas are done spray with cooking spray. If there are any extra turkey and vegetable mixture you can add that to the top of the enchiladas. Sprinkle with cheese on top.

Cook enchiladas for 20 – 25 minutes. Take out of the oven. Serve with some salsa or sour cream.

Ingredients for 4 servings

¼ cup ranch dressing
½ avocado, sliced or diced
½ cup shredded mozzarella cheese (or any other favorite cheese such as monterey jack or pepperjack for a spicier version)
½ red pepper, diced
½ teaspoon crushed red pepper flakes (optional)
1 boneless skinless chicken breast, pounded to 1/2 inch thickness
1 large flatbread or naan, or 2 small
1 tablespoon packed cilantro leaves, roughly chopped
1 teaspoon chipotle seasoning
2 tablespoons olive oil
2-3 slices cooked bacon, chopped
salt and pepper, to taste

Directions

Preheat oven to 350°. Season chicken with salt and pepper to taste. Cook in a pan or skillet on the stove over medium-high heat for about 3-4 minutes each side or until cooked through. Dice chicken and set aside.

Brush flatbread with olive oil. Sprinkle with shredded cheese. Top with chicken, red peppers, and bacon. Place on a lightly greased sheet of foil and bake on the oven rack for 10-15 minutes until cheese is completely melted.

While flatbread is baking, whisk together ranch dressing and chipotle seasoning. When flatbread is finished baked, top with avocado, cilantro, and crushed red pepper flakes. Drizzle with chipotle ranch dressing and serve immediately.

Ingredients for 4 servings

½ cup chicken broth or water
½ pound fresh asparagus — cut at a diagonal in 1 and 2-inch pieces
½ teaspoon crushed red pepper
½ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
1 medium sweet potato — peeled and diced
1 pound free-range organic boneless chicken breasts
1 tablespoon extra virgin olive oil
3 garlic cloves — minced
salt and ground fresh black pepper

Directions

On a cutting board, cut the chicken into small pieces, and season with salt and pepper.

In a skillet over medium heat, add the olive oil, garlic, and chicken.

Sauté the chicken for about 7-10 minutes or until it is cooked through. Don’t forget to stir well. Set the chicken mixture aside.

In the same skillet, add the sweet potatoes and chicken broth.

Cook for about 7-10minutes or until the sweet potatoes are cooked.

Add the asparagus, and cook for about 4-5 minutes until tender.

Return the chicken to the pan, and stir to combine thoroughly.

Season with salt, pepper, and crushed red pepper.

Ingredients for 3 servings

1 can tomato sauce (28 oz whole peeled tomatoes)
1 tablespoon chopped Italian basil leaves
1 teaspoon sugar/brown sugar
2 tablespoons oil
3 cloves garlic, minced
4 oz scallops
4 oz shelled and deveined shrimp
8 oz Manila clams
10 oz spaghetti
chopped Italian parsley, for garnishing
salt to taste

Directions

Cook the spaghetti according to the package instructions. Drained and set aside. Blend the entire can of the whole peeled tomatoes in a blender or food processor. Set aside the sauce.

Heat up a skillet on medium heat. Add the oil, then add the garlic. Saute the garlic before adding the shrimp, Manila clams and scallop. Stir to combine well with the garlic, then add the tomato sauce, basil leaves. Cook the seafood until they are almost done, add salt (to taste) and sugar. Transfer the spaghetti into the skillet, stir to mix well with the sauce. Top with the chopped parsley, serve immediately.

Ingredients for 6 servings

¼ cup jarred salsa
½ cup frozen corn
½ cup rinsed quinoa
½ cup shredded cheddar cheese
½ cup shredded Monterey Jack cheese
½ cup water
½ pound lean ground turkey (I use 99% lean)
½ yellow onion, diced
¾ teaspoon kosher salt
1 (14.5 ounce) can of diced fire roasted tomatoes
1 (15 ounce) can of black beans, rinsed and drained
1 teaspoon cumin
2 cloves garlic, minced
2 teaspoons chili powder
4 ounce can diced green chilis
black pepper, to taste
cilantro, for garnish

Directions

Spray a large skillet generously with cooking spray and heat over medium-high heat. When the skillet is hot add in the diced onion and cook for about 2 minutes until it starts to soften. Add in the ground turkey and minced garlic and cook until the meat is almost cooked through, breaking it up into crumbles with a spoon as it cooks. Stir in all the spices and the diced green chiles, cooking for another minute. Add in the black beans, corn, fire roasted tomatoes, salsa and quinoa, stirring until everything is combined.

When the mixture starts to bubble add in the water, cover the skillet with a lid and lower the heat to medium-low. Simmer for about 20-25 minutes or until the quinoa is cooked, it should still have a slight bite to it, but not be hard and crunchy.

Sprinkle the shredded cheese on top and cover with the lid cooking until the cheese is melted. Serve as is, in tortillas for tacos, or on top of your favorite greens.

Ingredients for 8 servings

¼ cup Mexican cheese blend, plus more for topping (Optional)
¼ cup taco seasoning, like Old El Paso, medium
½ medium red onion, sliced
1 (13.5 oz.) box of whole wheat rotini or any pasta you like
1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can Rotel canned tomatoes and chilies, I used the Mexican blend with lime and cilantro
1 medium green bell pepper, cut into thin strips
1 tsp. salt
2 cups frozen corn kernels
2 tsp. oil
4 cups fat-free chicken or vegetable broth

Directions

Add all but the black beans and he Mexican cheese to a large pot. Stir, cover, and bring to a rolling boil.

Reduce heat to medium-low and cook, covered, for 12-15 minutes, stirring occasionally. There should be ¼ to ½ inch of liquid in the bottom of the pot when it is done.

Remove from heat. Stir in the black beans and cheese (optional). Let it rest for 5 minutes to warm the beans, melt the cheese, and absorb the excess liquid.

Ingredients for 4 servings

¼ cup soy sauce (I use reduced sodium)
1/3 cup honey
1 lb medium uncooked shrimp, peeled & deveined
1 tablespoon minced garlic
1 teaspoon minced fresh ginger (optional)
2 teaspoons olive oil
chopped green onion for garnish (optional)

Directions

Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl.
   
Place shrimp in a large zipped-top bag or tupperware. Pour ½ of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.)
   
Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink– about 45 seconds– then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.
   
Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

Ingredients for 8-10 servings

½ teaspoon of kosher salt
1 cup of Italian flat leaf parsley minced
1 pound of chicken cut into bite sized pieces
1 pound of dried penne pasta
1 quart of low-sodium chicken broth
1 ½ tablespoons of Cajun seasoning plus more for topping
2 ½ cups of heavy cream
4 cloves of garlic minced
4 oz of freshly shredded parmesan cheese
4 tablespoons of extra virgin oil
14 oz smoked sausage sliced on the diagonal
freshly ground black pepper to taste

Directions

Start with a large covered cooking pot.

Season chicken with salt and pepper and brown in oil over medium high heat.

Add sausage and continue to cook until lightly browned.

Stir in garlic and cook for for about two minutes.

Add chicken broth, heavy cream, dried pasta and cajun seasoning to pot.

Stir together and bring to a simmer over medium high heat.

Reduce heat to low and let cook covered for 15-20 minutes, or until pasta is tender.

Remove pot from heat and stir in parmesan cheese.

Stir in chopped parsley and sprinkle with additional cajun seasoning to taste.

Ingredients for 4 servings

¼ cup basil pesto
1/3 cup sun-dried tomatoes drained of oil, chopped
1 cup cherry tomatoes yellow and red, halved
1 pound asparagus ends trimmed, cut in half, if large
1 pound chicken thighs boneless and skinless, sliced into strips
2 tablespoons oil

Directions

Heat a large skillet on medium heat, add 2 tablespoons oil, add sliced chicken thighs, season chicken generously with salt, add half of chopped sun-dried tomatoes - and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.

Add asparagus (ends trimmed), seasoned generously with salt, remaining half of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.

Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add halved cherry tomatoes, mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus.

Ingredients for 4 servings

¼ cup heavy whipping cream (60 mL)
½ cup grated parmesan cheese (55 g)
½ teaspoon red pepper flakes
1 lb asparagus, chopped into 1-inch (2 cm) pieces (455 g)
1 small onion, diced
1 teaspoon olive oil
3 tablespoons fresh parsley, finely chopped
4 cloves garlic, minced
4 cups broth, of your choice (960 mL)
4 oz mushroom, sliced (110 g)
10 oz broccoli floret (285 g)
10 oz linguine, uncooked (285 g)
pepper, to taste
salt, to taste

Directions

In a pot over high heat, combine broth, linguine, broccoli, asparagus, onion, garlic, red pepper flakes, salt, pepper, and olive oil. Stir.

Add the mushrooms and bring to a boil.

Once at a boil, reduce heat to medium and cook the pasta for 10 minutes, continuously tossing with tongs.

Add the heavy cream, parmesan, and parsley, and toss for an additional 3 minutes.

If the liquid hasn’t been completely absorbed, let the pasta sit off the heat for an additional few minutes.

Ingredients for 4 servings

¼ cup olive oil
¼-½ teaspoon salt (adjust to your tastes)
1/3 cup balsamic vinegar
1 teaspoon honey
2 tablespoons water (or more oil if you wish)
2 teaspoons Italian seasoning
2 teaspoons minced garlic
4 skinless and boneless chicken thigh fillets (or breast fillets)

Salad:

¼ cup crumbled feta cheese
1 avocado, sliced
1 red onion, thinly sliced
2 tomatoes , chopped
5 ounces / 150g bacon , diced and trimmed of all fat
8 cups mixed salad lettuce leaves (or Romaine)   
extra Italian seasoning
salt and pepper, to taste

Directions

Whisk balsamic dressing / marinade ingredients together until well combined. Pour 2-3 tablespoons into a shallow bowl. Add the chicken thighs and coat evenly. Season with salt and pepper; set aside for 10 minutes while the frying bacon.

Fry bacon until crisp in a skillet over medium-high heat. Wipe pan over with paper towel.

Cook chicken fillets until crisp and cooked through (about 7 minutes each side).

Arrange all salad ingredients in a large bowl. Top with the bacon, chicken, avocado and sprinkle with feta, extra Italian seasoning and salt and pepper to your tastes. Drizzle with the remaining dressing, and serve.

Ingredients for 6 servings

¼ teaspoon crushed red pepper flakes, optional
¼ teaspoon dried thyme
½ teaspoon dried basil
1 cup freshly grated Parmesan
1 large onion, thinly sliced
1 (14-ounce) can quartered artichoke hearts, drained
2 cloves garlic, thinly sliced
2 cups baby spinach
2 tablespoons unsalted butter
8 ounces cremini mushrooms, thinly sliced
12 ounces fettuccine
Kosher salt and freshly ground black pepper, to taste

Directions

In a large stockpot or Dutch oven over medium high heat, combine fettuccine, artichoke hearts, mushrooms, onion, garlic, basil, thyme, red pepper flakes and 4 ½ cups water; season with salt and pepper, to taste.

Bring to a boil; reduce heat and simmer, uncovered, until pasta is cooked through and liquid has reduced, about 12-15 minutes.

Stir in spinach, Parmesan and butter until the spinach has wilted, about 2-3 minutes.

Serve immediately.

Ingredients for 4-6 servings

1/3 cup flour
½ teaspoon garlic powder
1 cup panko (Japanese ingredient)
1 cup parmesan cheese separated
1 lemon for topping (optional)
1 pound asparagus
1 tablespoon lemon pepper seasoning
1 tablespoon minced garlic
1 teaspoon dried parsley
1 and ½ pounds boneless skinless chicken breasts or tenders
3 tablespoons honey
3 tablespoons oil
3-4 lemons
8 tablespoons melted butter separated, I use unsalted
fresh parsley (optional)

Directions

Preheat the oven to 400° F. Line a large sheet pan with parchment paper and set aside.

Grab three bowls. Add the flour to one bowl.

Combine panko, ½ cup freshly grated parmesan cheese, dried parsley, garlic powder, about ½ teaspoon each of salt and pepper. Stir.

In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), minced garlic, and 5 tablespoons melted butter. Stir. Remove 4 tablespoons of this mixture and set aside.

Slice chicken breasts to the size of tenders (about 1 and ¼th inch strips) or use chicken tenders.

Coat in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.

Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders. Sprinkle lemon pepper seasoning over the tenders.

Bake in preheated oven for 10 minutes and remove.

Flip the tenders to the other side.

Place the asparagus next to the tenders and drizzle the reserved lemon butter sauce. Sprinkle remaining ½ cup Parmesan cheese over the asparagus and toss with tongs.
If desired place lemon slices over the chicken (optional)

Return to the oven and bake for another 10-12 minutes or until the internal temperature of the chicken has reached 165 degrees F.

Meanwhile, whisk remaining 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.

Remove from the oven and top with the honey lemon mixture and fresh parsley if desired and enjoy immediately.

Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren't planning on having leftovers since it will make it soggy.