Category Archives: Recipes – 2

Eggplant Rollatini with Spinach

Ingredients 2 medium Italian eggplants, cut lengthwise into 20 (1/4 inch thick) slices (21 oz total when sliced) 1 tsp kosher salt Black pepper, fresh cracked, to taste 1 1/2 cups Easy Marinara Sauce (see recipe, attached) 1 large egg … Continue reading

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Easy Marinara Sauce

Ingredients 1 tablespoon olive oil 2 cloves garlic, minced 2 (28-ounce) cans whole tomatoes, drained and coarsely chopped* 3 tablespoons tomato paste 1 teaspoon dried oregano 1 bay leaf 6 basil leaves, coarsely chopped or torn Salt and freshly ground … Continue reading

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Zoodles

Ingredients 3 zucchini, spiralized with veggeti or “noodled” with vegetable peeler 2 tsp olive oil 2 cloves garlic 1/2 tsp salt Ground black pepper Directions Spiralize (or noodle) your zucchini using a Vegetti (or similar device) OR using a vegetable … Continue reading

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Chicken & Vegetable Stuffed Portabella Mushrooms

Chicken & Vegetable Stuffed Portabella Mushrooms Ingredients 3 portabella mushroom caps 4 oz grilled chicken breast, cut into strips 1/2 cup red onion 1/2 cup red bell pepper 1/2 cup yellow bell pepper 1/2 cup green bell pepper 2 tsp … Continue reading

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Strawberry Ice Cream

Ingredients 1 pound fresh/frozen strawberries (quartered, if large and frozen) 2 TB agave syrup 3/4c 2% plain Greek yogurt 1/2 cup canned evaporated milk 1/8-1/4 tsp liquid stevia or other non-calorie sweetener, to taste Directions Place berries in a blender … Continue reading

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Stewed Strawberry Sauce

Ingredients 16 oz fresh strawberries 1 Tbsp agave nectar 5-10 drops liquid stevia (optional: vanilla flavored) Directions Remove the stem/hull from all the berries. Either chop or quarter the berries. If berries are large you may want to slice in … Continue reading

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Chicken and Asparagus Stir-Fry

Ingredients 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes Kosher salt, to taste 1/2 cup reduced-sodium chicken broth 2 Tbsp reduced-sodium shoyu or soy sauce (or Tamari for GF) 2 tsp cornstarch 2 Tbsp water 1 Tbsp toasted … Continue reading

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Pimiento Cheese Deviled Eggs

Ingredients 1 dozen large eggs 1/4 cup finely chopped bottled roasted red bell peppers (about 2 ounces) 1/4 cup 2% plain Greek yogurt 1 tsp hot sauce 1 tsp Worcestershire sauce 1/4 tsp kosher salt 1/4 tsp pepper 1oz shredded … Continue reading

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Adobo Yogurt Dressing

Ingredients 1c low fat plain yogurt 1TB adobo sauce 1/2 tsp ground cumin 1.5TB honey 2 tsp apple cider vinegar 1/8tsp kosher salt Directions Combine all ingredients in small bowl. Makes 9 servings Serving Size: 2 tablespoons Nutrition Calories 29 … Continue reading

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Tofu and Black Bean Burgers

Ingredients 1/2 c reduced sodium black beans, drained and rinsed 2 garlic cloves 1 egg 1/2 c rolled oats 1/2 c Heinz Reduced Sugar Ketchup 1/2 tsp chipotle chili pepper powder 1/2 tsp kosher salt 14 oz block extra firm … Continue reading

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Cornmeal Crusted Tempeh “Croutons”

Ingredients • 8 oz. Package of tempeh • 2 tsp olive oil • 1/2 tsp kosher salt • 1/4 tsp chili powder • 2 TB stone ground cornmeal Directions Preheat oven to 425 ̊ Slice tempeh vertically in 3 strips … Continue reading

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Carrot Chips

Ingredients 2 large carrots 1 1⁄2 tsp olive oil 1⁄4 tsp kosher salt Freshly ground pepper Directions Heat the oven to 350°F and arrange the racks to divide the oven into thirds. Holding the stem end, shave the carrots lengthwise … Continue reading

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Tempeh Stuffed Bell Peppers

Ingredients • 8oz. Package of tempeh • 1/2 TB olive oil • 1 TB Worcestershire sauce • 1/2 tsp oregano • 1 TB dried basil • 1/4 tsp salt • 1/4 tsp pepper • 4 Garlic gloves, minced • 4 … Continue reading

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Oh So Good Almost Fried Chicken Nuggets

Ingredients 2 Tbsp Worcestershire sauce 1 Tbsp kosher salt 2 cups cold water olive oil spray 24 oz boneless, skinless chicken breast cut into 1″ cubes 1 Tbsp onion powder 1 tsp garlic powder 1⁄4 tsp cayenne pepper 1⁄2 tsp … Continue reading

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Cheeseburger Meatloaf

Ingredients 1# (16oz) 96% lean ground beef (or 93%FF ground beef or 99%FF ground turkey) 1⁄4 cup old fashioned oats 1 large egg 3⁄4 cup shredded 2% cheddar cheese (~3oz) 1 tsp onion powder 1 tsp garlic powder 1⁄4 tsp … Continue reading

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Baked Spaghetti Squash and Cheese

Ingredients 6 cups cooked spaghetti squash (from about 2 small) 1/2 Tbsp butter 1/2 Tbsp olive oil 1⁄4 cup minced onion 1⁄4 cup (whole wheat) flour 2 cups skim milk (adjust if necessary, depending on preference) 1⁄2 tsp salt 1⁄4 … Continue reading

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Loaded Mashed “Potato” Bake

Ingredients 1 medium head cauliflower 1⁄4 cup egg whites 1⁄2 cup 2% (or 1%) cottage cheese 2 Tbsp parmesan cheese 1⁄4 tsp garlic powder 1⁄2 tsp Kosher salt 1⁄4 tsp ground black pepper 1 Tbsp chopped scallion or green onion … Continue reading

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Frico: Italian Cheese Cups

Ingredients 1c finely shredded parmesan cheese or asiago cheese Dried oregano or other herb (ie. Thyme, basil) Directions Preheat oven to 375 degrees. Line baking sheet with either parchment paper or SILPAT (a silicone baking mat). Take 2 tablespoons of … Continue reading

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Mexican Taco Stew

Ingredients 3⁄4# (12oz) 93% lean ground beef (or ground turkey) 1 medium onion, chopped 1 yellow bell pepper, diced 2cloves garlic, minced 2-3T taco no/low sodium seasoning mix (ie. Mrs. Dash) 2c low sodium chicken broth 1lg zucchini or 2 … Continue reading

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Fiesta White Bean & Chicken Soup

Ingredients 2 tsp olive oil 2 onions, chopped 4 cloves garlic, minced 2# chicken- 4 large, cooked, boneless chicken breast half, chopped 3 (14.5 ounce) cans no sodium added chicken broth 1 (4 ounce) can canned green chili peppers, chopped … Continue reading

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Creamy Cauliflower and Avocado Soup

Ingredients 1 sweet onion 1 tsp olive oil 4 cups cauliflower 1/4 tsp thyme 4 cups low sodium chicken broth 2 avocado 4 TB fresh lime juice (2 limes yield) Directions Sauté onion in olive oil for ~5 minutes or … Continue reading

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Half Veggie Burgers

Ingredients 3c cooked lentils 1c bell pepper, finely chopped 1c red onion, finely chopped 1lb 93% ground beef 1 egg 1/2tsp kosher salt 1/2tsp ground black pepper Directions Roughly mash the lentils. Mix the lentils, vegetable, egg and meat with … Continue reading

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Asian Tofu and Kale Stir Fry

Ingredients 14oz block of firm tofu, drained 2T low sodium soy sauce 2T aged balsamic vinegar 1tsp Splenda brown sugar 1clove garlic, minced 1.5tsp ginger root, grated 1/8tsp cayenne or 1/4tsp red pepper flakes (optional) 10c kale, washed and chopped … Continue reading

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Chicken and Bean Bake

Ingredients 8 boneless, skinless chicken thighs (4oz each), trimmed of all visible fat 24oz bag of frozen french style green beans 3 1/2 tsp Kroger Chicken Grill Seasoning, divided 1/2-3/4tsp ground black pepper, divided Olive Oil spray OR 1/2tsp olive … Continue reading

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Tempeh and Vegetable Stir Fry

Ingredients 1(8oz) package tempeh, cut into 1/4-inch strips 4 tsp toasted sesame seed oil 1/ 2lb fresh broccoli, cut into florets 1/2 lb fresh sugar snap peas 1 red bell pepper, seeded and cut into 1/4-inch strips 1 jalapeño pepper, … Continue reading

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Vegan Chocolate Pudding

Ingredients 1 package Silken Tofu 1⁄2 C Good Quality Cocoa 1 C Splenda 1 T Vanilla Extract Method: Combine all ingredients in a food processor, and process until smooth Refrigerate for at least 2 hours before serving Nutrition (1/4 recipe) … Continue reading

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Summer Roasted Vegetables

Ingredients: 2 Yellow Squash-Cubed 2 Zucchini-Cubed 1 Red Pepper-Chopped with seeds removed 1 Red Onion-Chopped 2 Cups Baby Carrots 1 Pint Grape Tomatoes 2 T Chopped Fresh Thyme 2 T Chopped Fresh Rosemary 2 T Chopped Fresh Garlic 1⁄4 C … Continue reading

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Baked Tofu Bites

Ingredients: 1 Package Pressed and Sliced/Cubed Tofu 1⁄4 c Soy Sauce 2 T Maple Syrup 2 T Ketchup 1 T Apple Cider Vinegar 1 Dash Hot Sauce 1 T Sesame Seeds 1 t Garlic Powder 1 t Black Pepper 1 … Continue reading

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Herb Marinade

Ingredients: 1 Package Pressed and Sliced Tofu 1 T Chopped Parsley-Fresh 1 T Chopped Rosemary-Fresh 1 T Chopped Thyme-Fresh 1 T Chopped Fresh Garlic 3 T Olive Oil 1⁄4 C Balsamic Vinegar 1 t Kosher Salt 1 t White Pepper … Continue reading

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“Steaken” Marinade

Ingredients: 1 Package Pressed and Sliced Tofu 3 T Soy Sauce 2 T Olive Oil 2 T Worcestershire 1 T Garlic Powder 2 T Dried Basil 2 T Dried Parsley 1⁄2 t White Pepper 1/8 t Hot Pepper Sauce Method: … Continue reading

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