List of Recipes my Nutritionist gave me.

WalkingGirl1985 · April 2012

*Lemon Garlic Salmon*

You'll Need:
1 Tbsp Olive oil
2 tsp on minced garlic
1 tsp lemon pepper
2 (4 to 6 oz each) Salon fillets
Lemon wedges

1. Add olive oil in large skillet over medium-high heat. Stir in garlic
2. Season salmon fillets on both sides with lemon pepper.
3. Place fillets in pan and cook for 10 minutes per inch of thickness, measured at thickest part, or until fish flakes when tested with a fork. Flip fillets halfway fillets halfway through cooking to brown on both sides.
4. Sprinkle with lemon juice before serving. Makes 2.

Nutrition facts per serving:
267cal 18 g total fat, 2.5 g sat fat, 67mg sodium, 0g carb, 0 fiber

**Chicken Breast with Feta and Tomato**

You'll Need:
Marinade 4 Chicken Breasts for 2 hours in
1/2 cup olive oil
1/2 cup honey
1 tsp ground pepper
2 cloves garlic, minced

Note: Grill chicken for 5 minutes on each side

Mix stuffing together:
1/2 cup bread crumbs
1/2 cup of Feta cheese
8oz can unsalted crushed tomatoes, drained well
Fresh basil
2 cloves garlic minced
1/8 tsb pepper
1/8 cup olive oil

Directions: Place chicken in pan with stuffing mixture on top of each breast. Bake in oven 350 degrees until internal temp is 165 degrees.

Amount per serving:
325 calories, 15 gm total fat, 5 gr sat fat, 450 mg sodium, 22 carbs, 1.5 gram fiber.
Source: Orlando Grossi

**Berry Spinach Salad**

8 c (ready-to eat) baby spinach or mixed salad greens (stems removed)
1.5 c raspberries or strawberries
2/3 c crumbled Gorgonzola, Blue or Feta cheese or 2oz diced Jack Gouda or Colby cheese
1/4 c toasted pine nuts, pistachios, or pecans (toast nuts: bake @ 325 for 5-10 min, stir 1-2 times)
6oz fat-free raspberry or strawberry yogurt
2 tsp canola oil or mild olive oil
2 tsp raspberry vinegar, balsamic vinegar, or lemon juice
Pepper to taste

1. Divide spinach onto 4 plates. Top with Raspberries, cheese, and nuts
2. For dressing, stir together yogurt, oil and vinegar. Season if desired. Spoon over salads.

Amount per salad:
146 calories, 8g total fat, 4 g sat fat, 319 mg sodium, 14 g carb, 5 fiber

*Minestrone Soup*

1 T extra virgin olive oil
1/2 c chopped onion
1/3 c chopped celery
1 carrot, diced
4 c fat free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup fresh spinach
1 (16 oz) can chickpeas, drained and rinsed
1/2 c uncooked small-she;; pasta
1 small zucchini, diced
2T chopped, fresh, basil

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the onion, celery, and carrot and saute until softened, about 5 min.
3. Add garlic and continue cooking for another minute.
4. Stir in broth tomatoes, spinach, chickpeas, and pasta.
5. Bring to a boil on high heat.
6. Reduce heat and simmer for 10 min.
7. Add zucchini. Cover and cook for 5 minutes more.
8. Remove from heat and stir in basil. Serves 4.

Amount per serving:
190 calories, 4 g total fat, 0.5 g sat fat, 400 mg sodium, 30g carb, 8 g fiber

*Tabbouleh* (Not sure what this is)

1 c bulgur
1 2/3 c boiling water
1/3 c olive oil
1/3 c lemon juice
1 c chopped green onions
1 c chopped fresh parsley
1/4 c chopped mint
3 tomatoes. chopped
1 cucumber- peeled, seeded, and chopped
1/ teaspoon salt
Ground black pepper to taste.

1. Combine bulgur and boiling water in a large bowl. Cover, set aside to cook 1 hour.
2. Add oil, lemon juice, onions, parsley, mint, tomatoes, and cucumber; toss to combine. Season to taste w/ salt and black pepper. Cover, refrigerate for at least 1 hour. Serves 8.

Amount per serving:
150 calories, 9 g total fat, 1 g sat fat, 150 mg sodium, 16g carb, 5 g fiber.

*Pumpkin Flax Bread*

1/2 c ground flaxseed
1/2 c water
1 c brown sugar
1 can pumpkin puree (15 oz)
1 c all purpose flour
1 c whole-wheat flour
1 tsp baking soda
1 1/2 tsp pumpkin pie spice
1/2 tsp salt
1/2 tsp baking powder
1/3 c chopped walnut

1. Preheat oven to 350. Spray 9 by 5 inch loaf pan with cooking spray and coat lightly with flour
2. Mic the flaxseed and water in a food processor.
3. Add brown sugar and pumpkin and process until combined
4. Mix the flours, baking soda, pumpkin pie spice, salt, and baking powder in a seperate bowl.
5. Add the flour to mixture to the pumpkin mixture and process until smooth. Stir in the walnuts. Pour batter into the prepared pan.
6. Bake for 60-70 minutes, or until toothpick inserted into center comes out clean. Serves 16 slices.

Amount per serving
130 calories, 1.5 g total fat, 0 g sat fat, 170 sodium, 28g carb, 3 fiber.

Hope you find some use. I apologize for no protein facts given.

Enjoy! :bigsmile:

castadiva · April 2012

These all sound good, but I really encourage you to try tabbouleh - it's delicious and very refreshing, especially on a hot day. It's a traditional middle eastern/north african dish. The version I make doesn't use cucumber, but that could be good too. I've also substituted feta cheese for the bulgur wheat when I needed extra protein, and fewer carbs. I find the easiest way is to chop everything in a food processor and then add the bulgur (or throw the feta in and pulse a few times!).

melanieparker13 · April 2012

BUMP

Rachelle27 · April 2012

BUMP

sweetfacephoto · April 2012

Thanks for sharing! These all sound delicious. Going to try the chicken breast with feta and tomato tonight since I know I have all of those ingredients already.