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Beef and Cabbage Stir Fry

Ingredients Stir Fry Sauce 4 Tablespoons reduced sodium soy sauce 2 Tablespoons toasted sesame oil 2 Tablespoons sriracha (this makes a medium-spicy stir fry; for a mild-spicy, reduce to 2 teaspoons) ½ Tablespoon Splenda brown sugar blend Stir Fry ½ head green cabbage, core removed and shredded 2 carrots, shredded 6 green onions, diced 1 […]

20 Minute Tofu Stir Fry

Ingredients Stir Fry Sauce 1 Tbsp natural peanut butter 1 Tbsp powdered peanut butter, reconstituted 2-3 Tbsp reduced sodium soy sauce/tamari 1 Tbsp maple syrup 1 Tbsp lime juice 1-2 tsp chili garlic sauce Tofu 14 oz extra firm tofu, pressed & crumbled or cubed 1 Tbsp reduced sodium soy sauce/tamari 1 tsp chili garlic […]

Shrimp Stir Fry with Snow Peas

Ingredients Stir Fry 1 lb frozen shrimp, peeled, deveined with tails removed, and defrosted 2 cups snow peas, stems removed 1.5 tablespoons toasted sesame oil 1.5 tablespoons ginger, julienned 1 teaspoon garlic, finely chopped ½ cup scallions (about 3 scallions) For the sauce 3 tablespoons reduced sodium soy sauce 1 tablespoon cornstarch 2 teaspoons Splenda […]

Mongolian Beef Stir Fry

Ingredients 1 Tablespoon and 1 teaspoon olive oil, divided 2 cups broccoli florets ¼ and ½ teaspoon salt, divided ¼ and ½ teaspoon pepper, divided 1.5 lb sirloin or flank steak 2 Tablespoons arrowroot starch or 1.5 Tablespoons cornstarch 3 cloves garlic 2 Tbsp freshly minced ginger 1/3 cup reduced sodium soy sauce ¼ cup […]

Easy Marinara Sauce

BONUS RECIPE (to be served with Chicken Meatballs): 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 black pepper Directions In a large saucepan, […]

Chicken Meatballs

Ingredients 1 pound extra lean ground chicken 1 egg ½ cup panko breadcrumbs ½ cup grated parmesan cheese 2 tbsp olive oil ½ tsp garlic powder ½ tsp onion powder ½ tsp salt Black pepper to taste Directions Bake and freeze: Preheat oven to 400 oF. Line baking sheet with foil and a small amount […]

Pistachio Mint Pesto (to be served with Moroccan Meatloaf Cups)

Ingredients 1 cup pistachios, shelled ½ cups parmesan cheese, shredded 2 cloves garlic 1/3 cup fresh lemon juice ¼ cup extra virgin olive oil 1 cup fresh mint, lightly packed 1 cup fresh parsley, lightly packed Directions Combine all ingredients in a food processor. Blend until smooth. This may take several minutes of blending and […]

Moroccan Meatloaf Cups

Ingredients 1 lb 93/7 ground beef 1 egg ¾ cup skim milk ½ cup bread crumbs ½ tsp salt ½ tsp Worcestershire Sauce 1 tsp paprika 1 tsp coriander seed 1/8 tsp cayenne pepper ¼ tsp ground cinnamon Directions Pre-heat oven to 350oF and spray a 12-count muffin tray generously with olive oil spray. Mix […]

Tandoori Chicken

Ingredients 2 lbs boneless, skinless chicken thighs 1 cup chopped white/yellow onion 2 tbsp garam masala 1.5 tbsp honey 1 tbsp chili powder 1 tbsp garlic powder 1 tbsp cumin 1 tsp salt 2 tsp turmeric 1 tsp fresh grated ginger ¼ tsp cayenne pepper (more or less to taste) 1 14 oz can light […]

Easy Tuna Patties

Ingredients 2 cans tuna ¼ cup oat flour* 2 tablespoons chopped parsley 1 teaspoon lemon zest 1 tablespoon lemon juice 2 tablespoons red onion, minced ¼ cup scallions, chopped 1 ½ teaspoons Dijon mustard 1 egg ½ teaspoon pepper ¼ teaspoon salt 1 teaspoon olive oil Directions Drain the liquid from the cans of tuna […]

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