1. Combine cumin, oregano, chili powder, and olive oil in bag.
2. Put chicken in bag and marinate for 10-15 minutes
3. Sauté chicken until cooked thoroughly
4. Mix Pico-de-Gallo together
5. Place chicken on tortillas and top with Pico-de-Gallo and a squeeze of lime juice

1. Whisk together the olive oil, lemon juice, oregano, garlic, salt and pepper to make a marinade
2. Cut chicken into cubes
3. Place chicken and mushrooms into marinade and let sit for 10-15 minutes
4. Place chicken and mushrooms onto skewers alternating between the two
5. Grill until finished/tender
6. Serve with rice

1. Combine red wine, olive oil, garlic powder, salt and pepper to make marinade for mushrooms and marinate for 10-15 minutes
2. Cut stems off mushrooms and cauliflower
3. Bring 5 cups of water to boil in medium sauce pan
4. Cut cauliflower into pieces
5. Boil cauliflower until tender (add one beef bullion cube for more flavor)
6. Puree cauliflower with milk and butter until potato consistency
7. Grill portabellas until juicy (demonstration will follow)
8. Place stock/broth in small pan and simmer until reduced by 1/2
9. Add flour/starch to broth and whisk until flour is dissolved
10. Add salt and pepper to taste
11. Serve with sautéed seasonal vegetables (your choice)

Peppered Cod with Garlic Whipped Potatoes and Parsley Sauce:

5 oz. Olive Oil

1/2 oz. Lemon Juice

1/4 cup Chopped Parsley

1/4 tsp. Salt

2 lbs. Cod Fillets

1 tbsp. Crushed Black Pepper

1 lb. Red Potatoes

1 tbsp. Minced garlic

1. Prepare the sauce: Combine the oil, lemon juice, chopped parsley, and salt in a blender and puree.

2. Coat the fish evenly with a light sprinkling of crush peppercorns. Season with salt

3. Heat the remaining olive oil in sauté pan

4. Brown fish on each side

5. Boil potatoes and mash with garlic and light butter

Oriental Seared Scallop Salad:

1 lb. Mesclun or other mixed greens

1 cup Oriental Vinaigrette (recipe will follow)

1 1/2 - 2 lbs. Sea Scallops

1 can/jar of mandarin orange slices

Oriental Vinaigrette:

1/3 cup Rice or White vinegar

1/8 cup Soy Sauce

2/3 cup Vegetable oil

3 tbsp. Sesame oil

1/2 tbsp. Fresh grated ginger

2 tsp. Pepper

1/4 tsp. Crushed garlic

1/4 tsp. Hot chili sauce

1/4 tsp. Salt

1. Wash and drain salad greens

2. Prepare the vinaigrette

3. Trim scallops and pat dry

4. Heat sauté pan with a little oil or butter

5. Toss the salad with the vinaigrette

6. Sauté the scallops, searing them on each side (about 2-3 minutes on each side)

7. Put a pile of salad on plate and place scallops around the salad. Put remaining vinaigrette on scallops.

Spaghetti Squash Pasta Variations: Alfredo, Primavera, Garlic & Olive Oil

Alfredo:

1 can/container of Cream of chicken/mushroom or Fat Free Sour Cream (your preference)

1 bunch of broccoli (heads only)

2 garlic cloves, minced

4 tbsp. Olive oil

1 shallot minced

¼ cup of Parmesan cheese

salt and pepper (to taste)

Primavera:

2 tbsp. Butter/margarine

1 tbsp. Olive oil

1 bag of frozen garden vegetables (or a variety of chopped fresh vegetables) Salt and Pepper (to taste)

Garlic and Olive Oil:

4 cloves of garlic, minced

1 shallot, minced

1/8 cup of olive oil

1 tbsp sweet basil

Salt and Pepper

Parmesan cheese to garnish

Alfredo:

1.    Heat oil in pan and add garlic and shallots

2.    Add broccoli and sauté until tender

3.    Add sour cream or cream of chicken/mushroom

4.    Add cheese and serve

5.    *You can also add grilled chicken to this recipe for Chicken & Broccoli Alfredo 

Primavera:

1.    Heat olive oil in pan and add vegetables

2.    Cook vegetable under tender and add butter

Garlic and Olive Oil:

1.    Heat ½ of the olive oil in pan and cook garlic and shallots

2.    Add spaghetti squash pasta and toss with basil, remaining oil, cheese, and salt and pepper

Cucumber Salad with Dill and Yogurt:

1 1/2 lb. Cucumbers

1/2 oz. Salt

1 pint of Plain Low-fat Yogurt

1 1/2 oz of fresh chopped dill

Pepper (to taste)

1. Cut the cucumbers in half lengthwise. Scoop out the seeds and slice into half-moon shapes.

2. Place the cucumber slices in a colander, sprinkle with the salt, and set aside for 15-20 minutes

3. Rinse off the salt under cold water, drain, and pat dry.

4. Mix cucumbers with yogurt and dill and season with pepper.

(*You can add tomatoes to this salad to give it more texture and flavor)

Paprika Chicken:

1 oz. canola oil

4-5 boneless, skinless, chicken breast fillets

8 oz. onions, chopped fine

4 oz. green pepper, small dice

2 tbsp. flour

2 tbsp. paprika (Hungarian)

1 cup chicken stock

1 can of crushed tomatoes

2 tsp. salt

1 cup of sour cream

1. Heat oil in skillet and brown the chicken lightly on each side and remove from pan.

2. Add the onion and green pepper to the fat in the pan and saute until soft.

3. Add flour and make roux and cook for 4-5 minutes.

4. Add the paprika and stir to blend in.

5. Stir in chicken stock and tomatoes and cook until sauce becomes thick.

6. Degrease the sauce and add sour cream.

7. Pour over chicken and serve with egg noodles or rice.

Low-Fat Shrimp Scampi:

1 package of whole shrimp (de-veined)

1/3 cup of light olive oil

1/3 cup of margarine or low-fat butter

2 shallots, minced

1/4 cup of chopped parsley

1. Clean shrimp and peel off shell.

2. Butterfly shrimp (demonstration at JayC's)

3. Heat olive oil and butter in skillet

4. Add shallots and parsley and sweat for 1-2 minutes

5. Add shrimp and cook until orange

6. Serve over rice or pasta (brown rice or whole wheat pasta) (*Substitute spaghetti squash if watching carbs)

Low-Fat Pumpkin Pie:

3 egg whites, beaten

1 16 oz. can pumpkin

1 1/2 cups sugar (or 3/4 c. brown & 3/4 c. granulated sugar)

1/4 cups butter

3/4 tsp. ginger

3/4 tsp. cinnamon

3/4 tsp. nutmeg

Dash salt

1/8 cups skim evaporated milk

1.    Beat egg whites slightly

2.    Melt butter

3.    Mix all ingredients, adding milk and butter last

4.    Bake at 450 for 15 minutes

5.    Reduce heat to 350 and bake additional 45 minutes

*The best part about this recipe, you can use any type of piecrust you’d like.

Low-Fat Cornbread Stuffing:

1 1/2 cups plain corn meal

1/2-cup all-purpose flour

3 tsp. baking powder

1/2 tsp. salt

2 tbsp. sugar

1 tbsp. black pepper

4 tbsp. rubbed sage

4 egg beaters

1 1/2 cups skim milk

1 1/2 cups onions

1 cups celery

1.    Mix all ingredients

2.    Pour in 10 inch skillet

3.    Bake at 400 for 45 minutes

4.    Next day, crumble cornbread mixture

5.    Add x2 more bread crumbs than cornbread

6.    Add chicken stock until soupy

7.    Bake at 400 for 40-45 minutes or until middle is cooked

Low-Fat Turkey Gravy:

Makes 2 1/2 cups

1 tablespoon unsalted butter

1 yellow onion, coarsely chopped

3 cups chicken or turkey stock

1 bay leaf

4 sprigs fresh thyme

1/4 cup flour

1/4 cup heavy cream (optional)

1 tablespoon chopped fresh parsley (or 1/4 teaspoon dried)

1/2 teaspoon kosher salt

1/2 teaspoon fresh cracked black pepper

1.    In a saucepan, melt the butter over medium heat

2.    Add onions and lightly brown

3.    Add stock, bay leaf, and thyme and bring to simmer

4.    Reduce heat and simmer slowly for 45 minutes.

5.    Stain and cool

Low-Fat Green Bean Casserole:

8 oz. Cream of mushroom soup, 98% fat free

1/2 cup Fat free sour cream

1/4 cup Fat free milk

1 1/4 lb. fresh green beans, cut into 1 1/2 inch pieces, cooked until crisp tender

1/2 cup French fried onions

1.    Preheat oven to 350 degrees

2.    Combine soup, sour cream, and milk in a casserole dish; add green beans and combine.

3.    Bake 45 minutes or until casserole is bubbly. During the last 5 minutes, top casserole with fried onions.

Easy-Bake Turkey Pot Pie:

Ingredients:

2 cups leftover turkey

2 cans (10-1/2 oz. size) chicken gravy

1 package (10-oz. size) frozen mixed vegetables (peas & carrots mix)

1 can (10-oz. size) refrigerated biscuits (Grands Flaky Biscuits)

1.In 2-quart casserole mix leftover turkey, gravy and vegetables.

2.Bake at 400F for 15 minutes.

3.Top with biscuits and bake for 12-15 minutes more.

Turkey Broccoli Cheese Casserole:

Ingredients:

10 ounces frozen chopped broccoli

1 can cheddar cheese soup

chopped cooked chicken or turkey

1 cup cooked rice

1/2 cup sour cream

1/2 cup dry bread crumbs

Preheat oven to 350F.

Cook broccoli until crisp-tender and drain well.

Stir soup and sour cream together.

Add remaining ingredients to soup mixture.

Spoon mix into a 1-1/2 qt. casserole dish.

Sprinkle with breadcrumbs.

Bake 30-35 minutes or until bubbly.

Turkey Chili Recipe:

Ingredients:

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced

1 1/2 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon ground coriander

1/4 teaspoon salt

1/4 teaspoon black pepper

1 can (15-16 oz) great northern or small white beans, rinsed and drained

1 can (14.5 oz) reduced sodium chicken broth

1 package (10 oz) frozen lima beans

1 can (4 oz) chopped mild green chilies

2 cups bite sized leftover cooked turkey

1 cup loosely packed fresh cilantro, chopped

2 tablespoons fresh lime juice

In 5 quart Dutch oven, heat olive oil over medium heat until hot.

Add onion and cook until tender, about 5 minutes.

Add garlic and cook 30 seconds.

Stir in spices; cook 1 minute longer.

In a small bowl, mash half of the great northern beans.

Add mashed and unmashed beans, broth, limas, chilies and turkey to Dutch oven.

Heat to boiling over medium high heat.

Reduce heat to low, cover and simmer 5 minutes to blend flavors.

Remove from heat and stir in cilantro and lime juice.

Garnish with lime wedges.

Serve with tortillas or cornbread.

Teriyaki Glazed Salmon Salad:

2 6oz. Salmon Fillets (boneless, skinless)

1 package Spring Mix

½ cup Asparagus tips (fresh, blanched)

2 tsp. Sesame Seeds

3 oz. Teriyaki vinaigrette (recipe follows)

1.  Marinate salmon in vinaigrette for 10-15 minutes

2.  Grill salmon until flaky

3.  In a pot of boiling water, dump asparagus tips and cook until they turn bright green

4.  Flake salmon once cooled

5.  Mix all ingredients and serve

Teriyaki Vinaigrette:

1 oz. Sesame oil

2 oz. Apple cider vinegar

2 tbsp. Teriyaki sauce

Salt and Pepper

Cubed Beef and Vegetable Kebobs:

10 oz. Beef steak (cubed)

Seasonal vegetables cut into chunks (mushrooms, onions, peppers)

2 tbsp. Olive oil

Salt and Pepper

Garlic Powder (to taste)

1.  Soak skewers in water to prevent burning

2.  Place meat and vegetables on skewers, alternating meat, vegetable, vegetable, meat.

3.  Grill until tender and serve.

Low-Fat Homemade Sloppy Joes:

2 lbs. Ground beef

1 green pepper (diced)

1 onion (diced)

1 tsp. Garlic powder

Salt and Pepper

1 4oz. Can of tomato sauce

1 tbsp. Light brown sugar

(you can substitute low-fat BBQ sauce as well)

1.  Brown ground beef and drain excess fat

2.  Add peppers and onions and sauté until tender

3.  Add garlic, salt and pepper

4.  Add tomato sauce and brown sugar (or BBQ sauce if preferred)

5.  Cook in skillet until mixture is thick

6.  Serve on whole-wheat roll or bun. (the lower the carbs, the better!)

Albacore Tuna Casserole:

8 oz. Rotini Pasta

2 cans albacore tuna

1 can of Fat Free Cream of Mushroom

1/2 cup skim milk

1 cup frozen peas

1. Heat up soup and milk in a skillet

2. Put pasta in warm sauce and let cook for 10 minutes

3. Add tuna and peas

4. Cook additional 5-10 minutes, serve.

Crunchy Taco Salad:

1 lb. Ground Turkey

1 can Chili Beans

1 bag of chopped Romaine

1 cup pico-de-gallo

1/2 cup reduced fat cheddar cheese

1 tomato, diced

4 green onions, sliced

1/2 fat free sour cream

4 oz. tortilla chips

1. Cook turkey in skillet until brown

2. Add chili beans and simmer for 10 minutes

3. Build salad with romaine, chips, onions and tomato

4. Add beans and meat to top and garnish with cheese and sour cream

Cajun Chicken:

4 oz. whole-wheat rigatoni

1/2 chicken breast portions

2 tbsp Cajun seasoning

1/2 cup skim milk

5 oz baby spinach

8 oz. fresh mushrooms, sliced

1 tsp butter

1 tomato, chopped

1. Cook pasta

2. Heat skillet and cook chicken, remove from skillet

3. Add milk, cooked pasta, spinach, mushrooms and butter, mix well

4. Slice chicken into strips and add to sauce mixture

5. Simmer additional 5-10 minutes, serve.

Low-Fat Chicken Parmesan:

6 chicken breasts (skinless, boneless)

2 tomatoes, small diced

1 onion, small diced

3 garlic cloves, minced

2 tsp sweet basil (or 1 oz. Fresh chopped basil)

1/8 cup shredded low-fat Parmesan cheese

1/8 cup shredded low-fat Mozzarella cheese

2 tbsp. Olive oil

1 can of organic tomato sauce (6-8oz)

Salt and Pepper

1.    Grill chicken until cooked all the way through

2.    In a large skillet, combine oil, garlic, and onions and cook until soft 

        (do not brown)

3.    Add tomatoes and cook until soft

4.    Add a little tomato sauce until marinara consistency

5.    Add basil and cook for additional 3-4 minutes

6.    Add chicken to skillet and cover with cheese

7.    Cook for 2-3 minutes and serve

8.    *Spaghetti squash pasta is a good, healthy addition to this meal!

Spinach Feta Salad:

6 cups baby spinach, rinsed

1 package of grape tomatoes

1 cucumber, diced

¼ cup feta cheese, crumbled

½ red onion, sliced thin

½ red pepper, small diced

½ cup red wine vinaigrette (recipe follows)

1.    Combine all but feta and toss until salad is coated with dressing

2.     Garnish with feta cheese

Red Wine Vinaigrette:

¼ cup red wine vinegar

1/8 cup olive oil

1 shallot, minced

2 garlic cloves, minced

Salt and pepper

1 tsp. Dijon mustard

Sauteed Citrus Tilapia:

4-6 tilapia fillets

½ cup flour

1 lime

1 tsp. Garlic powder

Salt and Pepper

3 tbsp. Olive oil

1.    Pat fillets dry and season with salt and pepper

2.    Mix garlic powder and flour

3.    Dredge tilapia in flour, shaking off excess

4.    Heat oil in skillet, medium heat

5.    Cook tilapia until brown on both sides (about 4-5 minutes on each side)

6.    Squeeze lime over cooked fish

7.    Serve with rice or your favorite salad