Recipes

michelledawnt

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michelledawnt

Lemon Dill Salmon
serves 6 plus leftovers
time 30-45 minutes
Ingredients:
1 fillet salmon or trout (about 2 1/2 lb)
1/3 c lemon juice
lemon pepper
dried dill weed
Pre-heat oven to 375 line cookie sheet with aluminum foil place salmon on aluminum foil (skin down if skin is still on) evenly pour lemon juice over salmon sprinkle with lemon pepper and dill until fish is covered. cover with aluminium foil bake for 20-30 minutes or until salmon is done (temp 160 in thickest part) Great for salads the next day.

OTFDonna

Breakfast Quiche Cups

10 oz. frozen chopped spinach
3 eggs and 3 egg whites (or 1-1/2 cup egg substitute)
¼ cup chopped onion
¼ cup chopped red, yellow and/or orange sweet peppers
1 t olive oil
½ cup cooked ground turkey sausage
2 - 5 dashes of pepper sauce
1/8 t black pepper
Cooking spray

Preparation:

Defrost spinach
Line a 12-cup muffin pan with foil baking cups.
Spray the cups with cooking spray

Sauté onions and peppers in a small non-stick pan with 1 t. olive oil until onions are clear.

Squeeze water out of defrosted spinach and combine the eggs, spinach, peppers and pepper sauce in a bowl. Add onion and sweet pepper mixture. .
Divide evenly among the muffin cups
Bake at 350°F for 20-25 minutes, until a knife or toothpick inserted in the center comes out clean.

Makes 12 cups (6 servings/approx 2 per person)
Recipe Nutrition Calculator

Ingredients Calories Carbs Fat Protein
Chopped Spinach (frozen-defrosted), 10 oz. 20 2 0 2
3 eggs - whole 221 1 15 19
3 eggs whites 51 1 0 11
Onion - chopped 16 4 0 1
Peppers - sweet (red/orange/yellow) 10 2 0 0
Olive oil 40 0 5 0
Breakfast - turkey sausage links 330 3 24 51
Pepper sauce - Tabasco 0 0 0 0
Non-stick cooking spray - Pam 24 0 3 0
Total: 712 13 47 84
Per Serving 119 2 8 14


Experiment with different variations of veggies and flavors:
Asparagus and onion
Chopped zucchini
Green chilies, onion and red/orange/yellow peppers
Heaping tablespoon of salsa (homemade or check labels for varieties without sugar)
Chopped tomatillo and cilantro
Chopped Canadian bacon with onion
Add a ¼ - ½ cup Swiss cheese. (Adds a flavor punch, a lower-sodium cheese)

OTFDonna

Roasted Spaghetti Squash

(The noodlelike squash delivers just a quarter of the carbs of traditional spaghetti)

Ingredients

1 halved, seeded spaghetti squash
2 tablespoons olive oil
3 tablespoons lemon juice
1/4 cup chopped parsley
1 tablespoon grated Parmesan
Salt
Red-pepper flakes
Directions
Heat oven to 425 degrees. Drizzle squash with 1 tablespoon olive oil. Roast until tender, about 40 minutes. Once cool,
scrape flesh with a fork and toss with 1 tablespoons olive oil, lemon juice, parsley, and Parmesan. Season with salt and red
pepper flakes. - Optional: add grilled chicken, sun dried tomatoes, mushrooms etc.

OTFDonna

Hummus Recipes (3 Recipes: Traditional, Roaster Red Pepper, Avocado Arugula,)


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Hummus - Traditional
Ingredients
• 1- 15 oz. can chickpeas, drained, liquid reserved
• 4 garlic cloves
• 1/3 cup tahini (sesame paste)
• 6 tablespoons freshly squeezed lemon juice
• 1 teaspoons kosher or sea salt (reduce or eliminate sale, increase lemon juice for a lower sodium version)
• 2 tablespoons water or liquid from the chickpeas
• 8 dashes hot sauce
Directions
Turn on the food processor and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor or blender. Process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature. (6 servings)

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Hummus - Roasted Red Pepper:
Ingredients
• 1- 15 oz. can chickpeas, drained, liquid reserved
• 2 garlic cloves
• 1/3 cup tahini (sesame paste)
• 1/3 c. freshly squeezed lemon juice
• ½ c. roasted red peppers (freshly roasted or jar, in water)
• ¼ tsp. dried basil
Directions
1. In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve. (Serves 6)
Recipe Nutrition Calculator

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Hummus – Avocado and Arugula:
• One 15-ounce can cannellini beans, rinsed and drained
• 1 large or 2 small avocadoes, seeded, peeled and coarsely chopped
• 1/2 packed cup arugula
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt (eliminate salt – add extra lemon juice for a lower sodium version!!!)
• 1 clove garlic, smashed
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons extra-virgin olive oil
Serve with fresh veggies: Red pepper, baby cucumbers, zucchini, broccoli, cauliflower etc.
Directions
Combine beans, avocado, arugula, lemon juice, garlic, salt and pepper in the bowl of a food processor. Pulse until the mixture is coarsely chopped. Gradually add the olive oil until the mixture is creamy. Season with salt and pepper.
(6 servings)

OTFDonna

Crockpot Mexican Chicken Stew over Cilantro Lime Cauliflower Rice

Ingredients

For your crockpot
1 tablespoon olive oil
1 lb chicken breast
1/2 cup chicken broth (use a little more if you want it more "soupy")
1 (14 oz) can diced tomatoes
1 yellow onion, sliced or diced
1/2 (14 oz) jar of roasted red peppers
2 cloves of garlic, peeled and smashed (just smash it was the side of a knife)
1 tablespoon chili powder
2 teaspoons cumin powder
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon salt
pepper, to taste
For your cilantro rice
3-4 tablespoons cilantro, diced
1 head of cauliflower
1/2 lime, juiced squeezed
1 tablespoon olive oil
pinch of salt
Instructions
Pull out your hand dandy crockpot. People have been asking for more crockpot recipes so HEAR YA GO!!!! hoooooooray!
1.
Literally throw all your crockpot ingredients into the crockpot. Mix around. Turn on high for 3.5-4 hours or until your
chicken is shredable (is that a word?) with two forks. I love shredded meat.
2.
3. When your crockpot only has about 30 minutes to go, preheat your oven to 400 degrees.
Pull out a baking dish to prepare your cauliflower. Pull off all the leaves and cut off the stem, then dice your cauliflower
into smaller florets and place in baking dish.
4.
5. Sprinkle with olive oil and salt. Put in oven and baking for 20-25 minutes or until cauliflower is tender.
Once the cauliflower is done cooking, grab your food processor with the shredding attachment. Add cauliflower and
rice it up!
6.
Add riced cauliflower to a bowl. Chop your cilantro and add that right into your rice. Squeeze some lime juice over the
top and mix together.
7.
Once your chicken is all cooked in your crockpot, take a fork and shred the chicken directly in the crockpot. Then pour
ingredients over cauliflower rice.