Spicy Chipotle Lentil Bowl

If you are looking for a tasty dinner, with enough for leftovers for lunch then try this Spicy Chipotle Lentil Bowl.

This is delicious in a whole wheat wrap the next day for lunch, the flavors are even more enhanced sitting in your fridge over night.

INGREDIENTS
1 cup red lentils, washed
1 tablespoon coconut oil

1 red onion
2 cloves garlic
1 1/2 teaspoons ginger powder
1 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon curry powder
1/2 teaspoon onion powder
2 tablespoons honey
2 tablespoons lemon juice
1 1/2 tablespoons soya sauce
2 cups chopped Roma tomatoes

Place lentils and 2 cups water into a medium pot and bring to a boil. Reduce heat and simmer until lentils are soft, about 25 minutes.

Heat oil in a large skillet and add sliced red onion. Lower heat and cook for a few minutes until the onions have softened and begin to caramelize.
Add garlic, ginger, turmeric, chili powder, curry powder, and onion powder, and stir until fragrant.
Add in honey, lemon juice, and soya sauce cook for 1 minute.
Stir in chopped tomatoes and cook another 4 minutes until tomatoes have softened.
Drain any excess water from lentils and stir lentils into tomato mixture.

Garnish
2 carrots, peeled
1/2 beet, peeled
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon  honey
1 tablespoon fresh ginger
3 tablespoons sunflower seeds
1/2 cup of 2% shredded sharp Cheddar Cheese
1 bunch butter head lettuce, chopped

Grate carrots and beet into a small bowl and mix with lemon juice, olive oil,ginger and honey. Stir in sunflower seeds, shredded cheese and butter head lettuce.
Serve in bowls over 3 Cups of cooked quinoa
Yield: 4 servings                     Active Time: 25 minutes                     Total Time: 35 minutes

Tilapia with Mango Salsa

This is a very flavorful recipe and wonderful with fresh Mangoes, but if mangoes aren't in season they  are available in jars and also look for them in your frozen department in your supermarket.
1 Pound of Tilapia
The Mango Salsa

• 1 fresh mango
• 1 medium tomato
• 4 green spring onions
• 1/2 red pepper
• ½ lemon juice
• 2 tablespoons chopped cilantro
• ½ teaspoon dill
• Ground black pepper

 

Prepare the salsa first

Peel fresh mango and dice into small pieces about ¼ to 3/8" square.

Chop tomato, red pepper and thinly slice the green onions. Mix together with the mango and lemon juice. Sprinkle with the cilantro and stir. Chill.

On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high heat (you want it browned but not burned), season with a favorite spice for fish, little pepper and dill.

Serve on dishes with mango salsa spooned over the top.

Serve with grilled vegetables like zucchini. Serve with brown or white Basmati rice and a nice homemade sauce.


This recipe is also great with Mahi Mahi

Spicy Salmon Cakes

Spicy Salmon Cakes

Salmon Cakes are so tasty and often difficult to shape, so if salmon mixture is too dry add an extra tablespoon of mayo and if it is too moist, add more bread crumbs.

Ingredients

• 1 lb fresh salmon filet
• Olive oil
• Black pepper, to taste
• 1 medium yellow onion (1 cup), finely diced
• ½ red bell pepper, seeded and diced
• 3 Tbsp unsalted butter, divided
• 1 cup Panko bread crumbs
• 2 large eggs, lightly beaten
• 3 Tbsp mayonnaise
• 1 tsp Sriracha sauce
• ¼ cup parsley, finely minced

Instructions

In a clean non-stick pan, heat 1 Tbsp oil and 1 Tbsp butter until hot then add salmon patties in a single layer. Saute 3 to 4 min per side or until golden brown and cooked through. If salmon patties brown too fast, reduce heat. Remove finished patties to a paper-towel lined plate and repeat with remaining oil, butter and salmon cakes.

1. Preheat Oven to 425˚F. Line rimmed baking sheet with parchment or silicone liner. Place salmon in the center, skin-side-down, drizzle with olive oil and season with garlic salt and black pepper. Bake uncovered for 10-15 min (depending on thickness), or just until cooked through. Remove from oven, cover with foil and rest 10 min. Flake salmon with 2 forks discarding skin and any bones then set aside and cool to room temp.
   
   
2. Heat a medium skillet over medium heat with 1 Tbsp olive oil and 1 Tbsp butter. Add diced onion and bell pepper and sauté until golden and softened (7-9 minutes) then remove from heat.
   
   
3. In a large mixing bowl, combined flaked salmon, sautéed pepper and onion, 1 cup bread crumbs, 2 beaten eggs, 3 Tbsp mayonnaise, 1 tsp Sriracha sauce,  ¼ tsp black pepper and ¼ cup chopped parsley. Stir to combine. Form into patties (about a heaping Tablespoonful each) and mold with your hands into 2" wide by ⅓ to ½" thick patties.

Pork Chops

Southwestern Pork Chops

4 (6 ounces each) lean boneless pork chops
4 cloves garlic, crushed
1 teaspoon South West Hot Pepper Sauce
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
2 tablespoon of cilantro
Fresh black pepper to taste
Juice of ½ lime (about 1 tablespoon)
Zest of lime (about 1 teaspoon)

This recipe uses southwest ingredients to make a tasty and tender pork chop that is still low in calories. It is also easy to put into the marinade in the morning and simply cook later in the day for dinner.


Preparation: 
Trim any fat off pork. In a large bowl season pork with garlic, hot pepper sauce, cilantro, cumin, chili powder, paprika, and pepper. Add lime juice and lime zest. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade.

When you are ready to cook, line a broiler pan with foil for easy clean-up. Place pork chops on the broiler pan and broil about 4-5 minutes on each side or until nicely browned. Alternatively, grill pork chops on the outdoor grill over high heat, 4-5 minutes per side until the internal temperature reaches 145 degrees.

Serve topped with remaining marinade and garnished with avocado and cilantro.


Serving size: 1 pork chop

Snapper with Citrus Salsa

Snapper is a very popular white fleshed fish with a mild flavor, it is great grilled, steamed or fried.
A salsa made with oranges, lemon, and a hot, fruity  (all ingredients high in vitamin C) turns a dish of red snapper into a festival of flavors.
Ascorbic acid in the citrus helps the body absorb iron from the lightly wilted spinach.


Ingredients

• 1 large navel oranges, peel,  flesh cut into segments
• 1/2 medium lemon, peel , flesh cut into segments and chopped
• 1/2 small shallot, thinly sliced
• ¼ teaspoon of red chile flakes
• 1 tablespoon coarsely chopped fresh cilantro
• Zest of 1/2 lime, plus 1 tablespoon fresh lime juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon freshly ground pepper
• 2 red snapper fillets, skinned (each 4 ounces)

2 ounces baby spinach (about 2 cups)

Directions

Toss oranges, lemon, shallot, chili, cilantro, lime zest and juice, oil, honey, and 1/8 teaspoon each salt and pepper in a bowl. Let stand at room temperature 15 minutes, gently stirring occasionally.

Fill a wok or large pot with 1 inch of water. Bring to a boil. Line bottom of the basket of a 10-inch, 2-tiered round bamboo steamer with parchment paper. (Alternatively, use two pots fitted with steamer inserts.) Season fish using remaining pepper. Arrange in a single layer in bottom basket. Cover, and set over boiling water. Steam until fish is almost cooked through, about 5 minutes. Put spinach into top basket, and set over bottom basket. Steam until spinach is bright green and just wilted, about 2 minutes more.

Divide spinach among 2 plates. Top each with fish and 1/2 cup salsa. Serve remaining salsa on the side.

Sesame Beef and Broccoli

Here is a wonderful healthy recipe Sesame Beef and Broccoli that makes even broccoli taste good, there is a secret ingredient that brings out the flavor in this recipe. You can make double this recipe and split it in two and place it in the freezer and then it is ready for another quick fix meal.
This delicious slow-cooker recipe is an easy and healthy way to make your dinner. Packed with protein and iron and low in calories, this meal will become a staple in your kitchen. Set this up two hours before dinner and come back to a filling and tasty meal.

Sesame Beef and Broccoli Ingredients

• 
• 2 tbsp cornstarch
• 1 1/2 lbs flank steak, thinly sliced
• 4 tbsp cold water
• 1 cup beef broth
• 2/3 cup low-sodium soy sauce
• 1/3 cup brown sugar
• 1 tbsp sesame oil
• 1 tbsp minced garlic
• 1/4 tsp red chili flakes, optional
• 1 tablespoon of Sesame seeds
• 4 cups broccoli
  

  Sesame Beef and Broccoli Directions

1. Combine the cornstarch and cold water.
2. Put all of the ingredients in a bag, and place in fridge until you are ready to cook.
3. Put all the contents of the bag in slow cooker set on high and cook for 2 hours.
4. Serve on a bed of whole wheat rice or noodles.

Salmon with Farro

Here is a colorful and healthy low sodium dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up one of your favorite whole grains, such as brown rice, orzo or quinoa.

This recipe has 562 mg sodium per serving, Serving size: 1 cup vegetables, ½ cup farro, 4 oz. salmon

Ingredients

• 2 cups water
• ⅔ cup farro
• 1 medium eggplant, cut into 1 inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 summer squash, cut into 1-inch pieces
• 1 small onion, cut into 1-inch pieces
• 1½ cups cherry tomatoes
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon ground pepper, divided
• 2 tablespoons capers, rinsed and chopped
• 1 tablespoon red-wine vinegar
• 2 teaspoons honey
• 1¼ pounds wild salmon, cut into 4 portions
• 1 teaspoon lemon zest
• ½ teaspoon Italian seasoning
• Lemon wedges for serving

Preparation

Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
Bring water and farro to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Stir in capers, vinegar and honey.

Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the farro, vegetable caponata and lemon wedges.

Salmon Chowder

Smoky Tomato-Salmon Chowder

Enjoy the robust flavors of spicy salmon and fire-roasted tomatoes in this smoky, low-carb soup. Smooth, sinful decadence Top with slices of avocado for a cool contrast.

Ingredients

•  3 6 - ounces fresh or frozen skinless salmon fillets
•  1 -2 teaspoons chili powder
•  2 medium red sweet peppers, halved lengthwise and seeded
•  1 medium sweet onion, cut in 1/2-inch slices
•  1 jalapeno pepper,
•  2 1/2 cups reduced-sodium chicken broth
•  1 14 1/2 - ounce can fire-roasted diced tomatoes
•  1 cup water
•  1 large fresh tomato, chopped (about 3/4 cup)
•  2 tablespoons chopped parsley
•  2 Spring Onions
•  1 medium avocado, peeled, pitted and sliced
•  Chili powder

Directions

1.  Thaw salmon, if frozen. Pat dry with paper towels. Sprinkle with chili powder and 1/2 teaspoon salt. Cover and refrigerate while roasting vegetables.
2.  Preheat oven to 425 degrees F. Place sweet peppers, onion, and jalapeno pepper, cut sides down, on foil-lined baking sheet. Roast 15 to 20 minutes. Loosely wrap vegetables in foil; let stand 15 minutes.
3.  Meanwhile, place salmon in a shallow greased pan; fold under thin edges. Bake 4 to 6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork; keep warm.
4.  With sharp knife loosen and peel off skins from peppers; discard skins. Coarsely chop peppers and onion; transfer to large saucepan. Add broth, undrained tomatoes, and water. Bring to boiling, stirring occasionally. Remove from heat. Fold in chopped tomato, spring onions and parsley.
5.  To serve, ladle chowder into shallow bowls. Break salmon in pieces and divide among bowls. Top with avocado slices and sprinkle with chili powder. Makes 6 main-dish servings.

BBQ Shrimp

New Orleans BBQ Shrimp

This is a great way to spice up your shrimp - this New Orleans BBQ Shrimp is so tasty with any side salad or your favorite rice, it is such a healthy lunch or dinner recipe. This recipe is for 4.

Ingredients

-20 large (16/20) shrimp, peeled and deveined
-1-ounce olive oil
-1 tablespoon plus 5 teaspoons green onions, chopped
-2 ounces’ dry white wine
-1 teaspoon fresh chopped garlic
-4 tablespoons Low Sodium Lea & Perrins Worcestershire Sauce
-1 teaspoon Tabasco
-1/2 teaspoon cayenne
-1/2 teaspoon paprika
-8 ounces (2 sticks) unsalted butter

Directions

Place a large cast iron skillet on a burner and heat over high heat. Add oil and cook shrimp until they are just done. It's best to prepare shrimp in batches if you do not have large skillet. Remove shrimp and set aside on a large platter.

Add green onions to the oil in the skillet and cook for 1 minute. Add white wine and let simmer until it is reduced by half.

When the wine is reduced by half, add chopped garlic, Worcestershire, Tabasco. cayenne pepper and paprika. Shake the pan well and cook for 1 minute. Reduce the heat to low.

Meatballs with Mushroom Sauce

Here is a very low calorie and tasty dinner recipe, getting away from the very rich tomato recipes, this mushroom and spinach gravy is delicious and about 200 calories per serving. This recipe is fantastic made in a slow cooker.

Ingredients

• 
• 1 cup finely chopped puffed brown rice
• 4 cups unsalted beef stock
• ground pepper
• olive oil cooking spray
• 1 teaspoon of rosemary
• 12 oz. 96% lean ground beef

• 4 cups sliced mushrooms
• 1 cup thinly sliced onions
• 8 cups washed spinach
• 2 tbsp arrowroot, dissolved in 2 tsp. of the stock
• 1 oz Grated Parmesan cheese

Directions

1. Place beef in a mixing bowl, and push to one side of it. Add rice and 1 1/2 cups of stock in the other side. Add rosemary, pepper and let rice absorb stock for about 1 minute.
   
2. With electric mixer, mix for about 1 minute until both sides are homogeneous. Form into meatballs.
   
3. Coat skillet with olive oil cooking spray on medium heat. Add meatball to hot skillet and brown on both sides.  Transfer meatballs into holding plate.
   
4. Spray skillet again with oil. Add the mushrooms and onion, and cook for 3-4 minutes, until brown. Add spinach, and cook until wilted.
   
5. Add remaining stock and arrowroot, and bring to a simmer. Whisk until thickened.
   
6. Add meatballs and simmer until cooked through, 6-8 minutes.

Chicken Wholewheat Pizza

Chicken and Asparagus Whole Wheat Pizza

This entire recipe is only 450 calories, it’s more than a meal, and you can have it for a snack or lunch the next day. The pears make it taste sweet and the chicken has the protein and asparagus are a great source of fiber and have Vitamin B in them. This is such a healthy option for you pizza lovers.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 tbsp grated Parmesan cheese
• 1 cup chopped asparagus
• 1 tsp Italian seasoning
• 1/4 tsp dried red pepper flakes

• ready-made, whole grain flatbread pizza crust (12 inches)
• 1 cup sliced pear
• 1/4 cup cooked chicken
• 1 cup part-skim shredded mozzarella

Directions

1. Preheat oven to 425°F.
2. Mix one tablespoon olive oil with the Parmesan cheese and asparagus; arrange in a single layer on a rimmed baking sheet and roast in the oven for 10 minutes.
3. Combine the remaining one tablespoon of olive oil with the Italian seasoning and red pepper flakes; brush over the pizza crust.
4. Spread the roasted asparagus, pear slices, and chicken evenly over the crust.
5. Sprinkle the mozzarella on top.
6. Place the pizza in the oven and bake for seven to 10 minutes, or until the cheese is completely melted.