Entree Recipes

4 Flounder Fillets
2 large eggs
2/3 cup seasoned bread crumbs
olive oil spray
1 tbsp butter
juice of one lime, lime halves reserved
¼ cup dry white wine
½ cup chicken broth
1 tbsp capers
2 tbsp chopped fresh parsley

Season fish with salt and pepper. Heat oven to 200 degrees
In a bowl beat the eggs. In another bowl add breadcrumbs.
Heat a large sauté pan over medium heat. Spray both sides of fish with cooking spray. Cook 4-5 minutes per side, until fish is opaque and cooked through. Set aside on a platter and keep warm in the oven.
Over medium heat in the same pan , melt butter, add lemon juice, wine, chicken broth and the lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3-4 minutes. Discard lemon halves, add capers and spoon sauce over the fish. Top with fresh parsley.

1 pound wild caught salmon
1 tsp honey
1 tsp whole grain mustard
3 T cashews (1 oz)

Preheat broiler to high.
Line a baking sheet with foil and place salmon skin side down.
In a bowl mix honey, and mustard. Spread mixture over fish.
Crush the cashews with the side of a wide knife. Sprinkle over fish.
Broil salmon until it easily flakes with a fork, about 10 minutes.

1 cup chopped cooked chicken breast
1 can black beans (15 oz), rinsed and drained
8 oz salsa
3 bell peppers- any color
2 oz reduced fat sharp cheddar cheese

Cut peppers in half, remove seeds. Microwave cut side up 6-8 minutes or until soft. Drain any liquid. In a bowl mix chicken, salsa and beans. Fill the peppers with the bean mixture. Microwave until heated through and then add cheese and heat 1 minute more, or until cheese is melted.

- 2 ...packages of THIN chicken breasts
-a few slices of prosciutto
-a half bag of fresh spinach
- 8 oz package of fresh sliced mushrooms
-1 envelope Lipton Recipe Secret's Savory Herb and Garlic
-1/2C White Wine
-1/4C Olive oil
-8oz shredded mozzarella
Preheat oven to 375
spray a 13/9" pan with pam
put 2 layers of chicken in pan,
cover with prosciutto,
top with spinach, sprinkle with a little kosher salt and coarse black pepper
top with mushrooms
whisk together olive oil, wine and savory herb envelope
pour over everything.
Lay a piece of foil over (not tight)
bake for 30 minutes
top with cheese and bake for 5 minutes more.

1 onion, chopped
1 (16 oz) can black beans
1 (16 oz) can kidney beans
1 (16 oz) can corn (drained)
1 (8 oz) can tomato sauce
2 (14.5 oz) cans diced tomatoes with chilies
1 (1.25 oz) packet taco seasoning
1-2 boneless skinless chicken breasts

Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

1 Whole Wheat or Low Fat Wrap
2 ounces low fat cream cheese
1 tbsp pesto
3 ounces deli, extra lean turkey breast

Spread the cream cheese on ½ of wrap, then spread the pesto over the cream cheese. Lay turkey slices on top of pesto. Fold wrap in half.
Lightly spray a skillet and turn heat to medium-low. Cook wrap for about 3-4 minutes per side or until golden brown and crisp.

1 pound ground turkey breast
1 cup finely chopped mushrooms
½ small onion, finely chopped
½ apple, finely chopped
1 tsp lemon juice
1 egg
½ tsp salt
¼ tsp pepper
¼ tsp garlic powder
Cook mushrooms, apple, and onions for 5 minutes. When the mixture is done cooking add all ingredients into a bowl. Makes 4 patties.

1 ½ pounds of ground lamb
2 cloves garlic, minced
1 T each- finely chopped fresh dill, mint, oregano ( if using dried, cut the amount in half)
zest of ½ a lemon
¼ tsp crushed red pepper
4 ounces crumbled feta cheese
Mix all ingredients, except feta, in a bowl. Makes 6 patties, top with feta after they're grilled.

¾ pound lean ground beef
½ pound ground pork
¼ cup finely diced onions
¼ cup finely diced bell peppers
¼ cup shredded cheddar cheese
2 T katcup
1 T Worcestershire sauce
¼ cup breadcrumbs
¼ tsp salt
¼ tsp pepper
1 egg
Mix all ingredients in a bowl. Makes 6 patties.

3 boneless, skinless chicken breasts
48 oz. jar of great northern beans
2 cups of low sodium chicken broth
2 cups of thick & chunky salsa
1 cup part-skim mozzarella cheese

Cook and shred chicken breast, set aside. Mix together beans, chicken broth and salsa. Heat through. Add shredded chicken and cup of cheese and stir together. Serve and enjoy!

1 (15 ½ ounce) can of white beans, drained and rinsed, 1 cup of cooked brown rice or quinoa, 6 ounces of cooked, diced, boneless, skinless chicken breast, ½ bag of broccoli florets or broccoli rabe, steamed in microwave, 1 large tomato, chopped, ¼ cup parmesan cheese, parsley and basil to taste, 1 tsp olive oil, salt and pepper.
Heat a large skillet over medium heat, add oil. As soon as oil starts to shimmer, add chicken, drained and rinsed beans, and rice. Stir to combine and heat through. Add broccoli that was steamed in microwave and chopped tomato. Cook a few minutes more, than and spices. Season with salt and pepper. Serve with parmesan cheese.

1 cup cooked brown rice or quinoa, 6 ounces of cooked, diced, boneless, skinless chicken breast, ½ cup frozen peas, 1 scrambled egg, 1 tb soy sauce, 1 tsp pure sesame oil, salt and pepper.
Heat a large skillet over medium heat, add oil. As soon as oil starts to shimmer, add chicken, rice, and peas. Cook until everything is heated through. Add soy sauce, salt and pepper, and scrambled egg. Mix to incorporate.

cooking spray
1lb ground chicken or turkey (breast meat only)
2 tsp minced garlic
1 ½ tsp minced fresh ginger
4 cups packaged cabbage and carrot coleslaw
1 cup chopped zucchini
¾ cup chopped green onions
¼ tsp salt
¼ tsp crushed red pepper
½ cup hoisin sauce
10 ( 6 inch) whole wheat tortillas
Heat a large nonstick skillet coated with cooking spray over medium-heat heat. Add chicken, garlic, and ginger, cook about 3 minutes , stirring to crumble. When chicken is cooked through, add the coleslaw, zucchini, onion, salt, and pepper, cook 3 minutes or until tender, stirring frequently. Stir in hoisin.
Warm tortillas. Spoon ¾ cup chicken mixture down the center of each tortilla. Roll up and serve.

½ cup chopped green onions
1 T brown sugar
1 ½ T minced ginger
2 T low sodium soy sauce
1 T dark sesame oil
½ tsp black pepper
2 garlic cloves, minced
1 ½ pound ground sirloin
Combine all ingredients in a bowl. Makes 6 patties.

¼ cup chopped onion
¼ cup BBQ sauce
2 T breadcrumbs
2 tsp mustard
¾ tsp chili powder
½ tsp garlic powder
¼ tsp salt
1 pound ground turkey breast
Mix all ingredients in a bowl. Makes 4 patties.

4 large poblano peppers
16 oz can of refried beans
1 pound extra lean ground beef or 12 oz meatless crumbles
¾ cup salsa
1 cup shredded mozzarella cheese

Preheat oven to 350 degrees.
Cut peppers in half and remove seeds. Place peppers cut side up in a baking dish coated in cooking spray. Put 3 tablespoons of refried beans in each pepper.
Cook meat until fully cooked, drain any fat. If using vegetarian cook until heated through. Stir in salsa and turn off heat.
Divide meat mixture between peppers and bake for 30 minutes. Top each pepper with the cheese and cook 2-3 minutes more or until melted.

1 lb chicken breast, minced
Iceberg lettuce, 9 large leaves
1 cup water chestnuts, drained, slivered
1 cup bean sprouts
3 cloves garlic, minced
1 tablespoon peanut oil
2 tablespoons white cooking wine
2 tablespoons teriyaki sauce, or soy sauce
salt, to taste

Marinade the chicken for 5-10 minutes in the wine, garlic, and teriyaki sauce. Heat the oil over medium-high heat, and then add the chicken and it's marinade. Stir fry for about 10 minutes, until chicken is cooked, adding the water chestnuts about ½ way through.
Make the wraps as you eat them by adding the stir fry mixture and then the bean sprouts to the middle of a lettuce leaf, and then folding over into a spring roll shape.

1 pound extra lean (96%) ground beef
3 cups shredded cabbage
1 carrot, sliced
1 medium green pepper, cut into 1 inch cubes
1 small onion, cut into 1 inch cubes
2 tablespoons peanut sauce
salt, pepper, and chili powder, to taste

Fry the beef in a large skillet, coated with olive oil cooking spray over medium-high heat for about 5 minutes, until browned. Add the vegetables and continue cooking for another 5 minutes. Add the peanut sauce and spices.

3 cups water
1 package of McCormick's beef stew seasoning mix
2 pounds beef stew meat, cut into I1 inch pieces.
¼ cup flour
2 cups potato chucks
1 ½ cups sliced carrots
1 medium onion cut into wedges
½ cup sliced celery
1 cup frozen peas

Mix seasoning mix, water and veggies in cooker. Coat beef with flour. Stir beef into cooker. Cover and cook on low for 5 -6 hours until veggies are soft.

6-8 pound boneless pork shoulder
16 ounces root beer
1 bottle of BBQ sauce- I like stubb's, less sugar

Set The slow cooker to low. Add the pork and the rootbeer. Cook for 8-10 hours. As it cooks, start to "pull the pork" with 2 forks. Discard any visible fat. When the pork is done, drain the root beer and add the sauce. Heat and serve.

1 T garlic, minced
1 T olive oil
1 T minced fresh rosemary
salt and pepper to taste
1 pound of skinless chicken breast tenderloins

In a small bowl, mix together the garlic, oil, rosemary, salt and pepper.
Place chicken on a cutting board and spread both sides with the garlic mixture. Allow to rest for about 10 minutes while you heat an indoor or outdoor grill to medium high heat.
When grill is hot, cook chicken about 4-5 minutes per side, just cooked through.

2 pork tenderloins or 1 pork roast 2-3 pounds total
¼ tsp salt
¼ tsp black pepper
¼ cayenne pepper
1 tsp each- paprika, onion powder, garlic powder, cumin
1 tsp mustard
1 tsp olive oil

Preheat oven to 375 degrees

Line a pan with foil.

Mix all ingredients except pork and make a paste.
Cover the entire pork with the paste with the back of a spoon.
Cook uncovered until 150 degrees internal temperature or 140 degrees for pork loin. Cover with foil and let the meat rest for 10 minutes before slicing.

1 pound of boneless chicken breast tenders
1 egg, beaten
1T water
pinch each- salt, pepper, paprika
½ cup panko breadcrumbs
¼ cup unsweetened coconut flakes


Pre heat oven to 350 degrees
Coat a glass oven pan with cooking spray.
In a medium size bowl, mix together the egg, water, salt, pepper and paprika.
In a separate medium size bowl mix together the breadcrumbs and coconut
Dip chicken tenders into egg mixture, then coat with the breadcrumb mixture.
Bake for 15-20 minutes.

6 frozen, skinless, boneless chicken breast halves
1 (12 ounce) bottle of BBQ sauce
½ cup Italian salad dressing
¼ cup brown sugar
2 T Worcestershire sauce

Place chicken in a slow cooker. In a bowl combine the rest of the ingredients. Pour over the chicken.
Cover and cook on high for 3-4 hours or on low for 6-8 hours.

1 T olive oil. 3 cloves garlic, minced, 1 pound lean ground beef, 4 cups of chopped fresh vegetables like- onions, peppers, mushrooms, zucchini and , yellow squash. 1-16 oz can of Guinness stout, 1- 14.5 oz can diced tomatoes, -2- 15 oz cans of red kidney beans, drained and rinsed, 1-4.5 oz can of chopped green chili's, ½ cup hot salsa, 3 T chili powder, 1 T cayenne pepper, 1 T cumin, 1 T oregano, 5 dashes of hot sauce, 1 chopped jalepeno pepper (optional), salt and pepper to taste.

Heat oil over medium heat, add ground beef, cook until no longer pink, drain fat. Add all remaining ingredients to the beef, bring to a boil, then simmer on low, uncovered, for at least 1 hour or up to 3 hours. Stir occasionally and make sure it doesn't get too dry but it shouldn't be too watery.

Ground turkey breast can be substituted for the beef. Make sure you buy turkey breast meat only. Ground turkey can have more fat than very lean ground beef. So BREAST MEAT ONLY. 1 cup of red wine or vegetable broth can be substituted for the beer.

This meat loaf recipe is nothing fancy. It's just delicious. I will give you the ingredients for three different sizes. We usually make the 3 lb. size because people tend to eat a lot. 1 lb.2 lbs.3 lbs.
Preheat the oven to 350°F.

Ingredients:
Ground Turkey (I prefer Shadybrook Farms)1 lb.2 lbs.3 lbs.
Eggs (Large) 123
Hot sauce. I use a mild hot sauce. My favorite is a brand called Sharkey's (scroll down for picture) but it can be a little hard to find. If you are using regular hot sauce you might want to cut his back by at least half. This is especially true if you are serving the meat loaf to children. You can always add more to taste later.1 tbsp.2 tbsp.3 tbsp.
Worcestershire Sauce (I use Lea and Perrins)1 tbsp.2 tbsp.3 tbsp.
Adobo Seasoning (Scroll down for picture)1 tsp.2 tsp.3 tsp.
Vidalia Onion - Diced4 ozs.8 ozs.12 ozs.
Olive Oil1 tbsp.2 tbsp.3 tbsp.
Quinoa (I use Ancient Harvest)1/3 C2/3 C1 C
Water (I always use bottled spring water)2/3 C1 1/3 C2 C

Instructions:

quinoa turkey meatloaf a unique and fantastic texture.
1.Put the Quinoa and Water in a saucepan. Bring
to boil and cook for about ten minutes. See the picture on the right to find out how you can tell when quinoa is cooked.

2.Put the ground turkey and all other ingredients except the quinoa into a large bowl.

3.Mix thoroughly.

4.Place the Quinoa in the bowl and mix it in. You gotta say it. DON'T BURN YOURSELF. Be sure the Quinoa has cooled off.

5.Place mixture in appropriate size baking dish. Sprinkle some parsley flakes over the top to add some color.

6.It's difficult to say precisely how long to bake your meatloaf since it depends on the dish you're using, your ovens characteristics, etc. I bake the 3 lb. meatloaf, covered, for 1½ hours and then check to see if it's done. If it's a shallow baking dish you might want to start to check it after about an hour. You want it to be done but don't overcook it. You want it to be moist.

7.Remove from oven and let stand for about twenty minutes.

1 pound wild caught Salmon
½ tsp old bay seasoning
1 T mustard

Preheat oven to 375 degrees
Cover the top and sides of salmon with mustard. Sprinkle the old bay seasoning on top.
Place salmon onto a cookie sheet sprayed with cooking spray.
Bake for 20 minutes or until fish flakes easily with a fork.

12 oz uncooked orzo
2 tsp olive oil
1/2 cup(s) uncooked onion(s), chopped
1 medium green pepper(s), chopped
2 clove(s) (medium) garlic clove(s), minced
28 oz canned diced tomatoes
1 tsp dried oregano
1 pound(s) uncooked shrimp, medium-size, peeled and deveined
1/4 cup(s) basil, fresh, chopped
2 Tbsp crumbled feta cheese
Instructions
•Cook orzo in salted water according to package directions without added fat; drain and set aside.
•Meanwhile, heat oil in a large saucepan over medium heat. Add onion, pepper and garlic; cook until soft, stirring occasionally, about 3 minutes. Add tomatoes and oregano; bring to a simmer. Add shrimp; cook until shrimp are bright pink and cooked through, about 5 minutes.
Spoon cooked orzo into shrimp mixture; stir to combine. Remove from heat and stir in basil. Spoon about 1 1/4 cups of orzo-shrimp mixture into a bowl and top with 1 teaspoon of feta.

2 tsp peanut oil
1 T minced garlic
1 pound small shrimp, peeled and devained
2 cups thinly sliced onions
1 cup shredded carrot
½ cup chopped green onions
6 cups shredded cabbage
2 T soy sauce
1 T water
1 T cornstarch
1 tsp sriracha
1 T agave nectar
2 T hoisin sauce
8 flour tortillas

Heat ½ the oil in a large skillet over high heat. Add garlic and shrimp, sauté 3 minutes or until shrimp are cooked. Remove from pan and keep warm. Add the other half of the oil. Add mushrooms and cook for 1 minute. Add carrot and onions and cook 2 minutes. Add cabbage and cook 2 minutes.
Combine soy sauce, cornstarch, water , agave, hoisin, and sriracha in a bowl and whisk until smooth. Add this mixture to the pan and mix until combined. Remove from heat. Mix the shrimp together with the vegetables.

1 large zucchini spiralized into thin noodles, 1 jar pasta sauce, ½ pound ground turkey breast or lean beef.
Cook meat in large skillet, drain fat. Add pasta sauce to skillet and heat through. Microwave noodles for 1-3 minutes. Don't over cook. Pour meat sauce over noodles.

1 cup chopped yellow onion
1 spaghetti squash
2 cloves garlic, minced
2 (15 oz.) cans seeded tomatoes
1 tsp. freshly ground pepper
1 tsp. dried oregano, crushed
1 pound grass-fed buffalo, ground
1 cup chopped green bell pepper

First cook the spaghetti squash. Preheat oven to 400. Cut squash in ½ lengthwise, clean out seeds. Brush insides with olive oil and salt & pepper and place face up on cookie sheet. Bake 45 minutes to 1 hour.

Meanwhile, spray a large skillet with nonstick cooking spray and preheat over high heat. Add buffalo; cook, stirring occasionally, for 5 minutes. Drain fat & discard.

Stir in tomatoes with their juice, green pepper, onion, garlic, oregano and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (if you like a creamier sauce, give sauce a whirl in your blender or food processor)

Shred the spaghetti squash and place on serving plates. Place sauce over squash and serve.

1 cup Panko Italian seasoned breadcrumbs
1 pound Haddock or Cod
1 egg- beaten

Crack the egg in a shallow bowl. Put the breadcrumbs into a separate shallow bowl. Spray a cookie sheet with cooking spray. Cut fish into 3 equal portions. Dip fish into egg mixture, then coat with breadcrumbs.
Bake at 425 degrees for 17 minutes or until fish flakes easily with a fork.

¼ cup almond meal
½ tsp dried parsley
¼ tsp old bay seasoning
¼ tsp salt
1 T coconut oil
10 oz raw tilapia

In a bowl, combine first 4 ingredients.
Melt oil in a large pan over medium heat. Add tilapia fillets and sprinkle almond meal mixture evenly over fish. Cover and cook until fish is opaque and flakes easily with a fork, about 8 minutes.

1 pound shrimp, peeled and deveined
¼ tsp chili powder
1 T coconut oil or butter
1 clove garlic, minced
2 T juice from an orange or orange juice
salt and pepper to taste

Season the shrimp with salt, pepper and chili powder. Preheat a nonstick skillet on medium heat. Add oil and seasoned shrimp and sauté until just cooked through, stirring frequently. Add garlic and cook 1 minute more. Add orange juice and serve.

2 cans of pastene Italian whole tomatoes with bay leaf 28 or 35 oz
2 cans of pastene tomato paste 7 oz
2 cans of pastene tuna in olive oil
olive oil 1 tb
2-4 cloves of garlic crushed
salt and pepper to taste
dried basil 2 tb
dried parsley 3 tb
heat oil over med-low heat, add garlic, cook 2 minutes
blend tomatoes in blender til smooth
add all ingrediants to garlic and oil and simmer 1 hour uncovered over med-low heat
An Italian staple. My mother would make this when any of my family came for a visit. It would be on the table when they arrived home.

2 pounds ground beef
2 eggs
½ cup milk
4 tablespoons ketchup
½ cup finely diced onion
½ cup finely diced green pepper
½ cup finely shredded cheese- mozz, cheddar, any kind you like
Breadcrumbs- start with 1 cup, mix, if too moist, add a little more at a time, make sure it's not too dry
salt and pepper

Spray or grease a loaf pan. Add meatloaf, spread evenly. Bake at 350 degrees for about 60-75 minutes. Drain fat at 60 minutes, to make sure its clear, not bloody. Go 15 minutes more if not clear. Let it set in pan for 5 minutes before serving.

1 chicken breast- cooked, sliced thin
cooking spray
Whole Wheat tortilla
3 tablespoons pesto
¼ cup small broccoli florets
¼ sundried tomato- thin sliced
Asparagus- cut into ½ inch pieces
½ cup white cheddar- shredded

Preheat oven to 400 degrees. Lightly spray a baking sheet and place tortilla shell on it. Spread pesto thinly over tortilla. Combine all other ingredients except cheese in a mixing bowl and toss to combine. Spread evenly over pesto. Top with cheese and bake until cheese is melted and shell is lightly toasted, about 10 minutes.

1 pound boneless chicken breast cut into strips
1 cup panko breadcrumbs
1- 1 ½ tablespoon cayenne pepper
1 egg or ¼ cup egg whites
1 dash to 1 tablespoon hot sauce- I like Franks's Red Hot

In one bowl add breadcrumbs and cayenne pepper, stir to blend. In another bowl add the beaten egg or whites and the hot sauce, stir to blend. Dredge the chicken into the egg mixture and then into the breadcrumb mixture. Put chicken pieces into a baking dish coated with cooking spray.
Bake in a 450 degree oven for 20-30 minutes depending on the thickness of chicken strips.

8 ounce package of sliced mushrooms
12 ounce package of al fresco chicken sausage, any flavor
1 cup tomato sauce
2 cups of fresh baby spinach
2 tablespoons olive oil
2 tablespoons of grated Romano cheese

Slice sausage links into ¼ inch rounds
Heat oil over medium-high heat in a non-stick pan.
Add the mushrooms and sausage to the pan and cook until mushrooms are soft, about 5 minutes. Reduce heat to low and stir in sauce and spinach. Cook, stirring until spinach is wilted. Turn off heat and stir in cheese.

Meatballs:
1 pound 80% lean ground beef
2 sweet Italian sausage, casings removed
1 egg
1 Tablespoon chopped fresh parsley
¼ cup Italian breadbrumbs
salt and pepper to taste

Meatball Stew:
1 tablespoon all-purpose flour
2 tablespoons olive oil
1 onion, sliced, about 1 cup
1 large bell pepper, seeded and cut into ½ inch strips
½ pound large white mushrooms, quartered
4 ounces green beens, trimmed, cut into 1 inch long pieces
One can 15 ounce can diced tomatoes
¼ teaspoon crushed red pepper flakes
1 ½ cups chicken broth
salt and pepper to taste

Combine all meatball ingredients. Blend mixture and make 10-15 meatballs. Arrange on parchment paper until ready to use.
Sprinkle the meatballs with the flour and turn to coat. Heat a large non-stick skillet over medium heat for 1 minute, add 1 tablespoon oil. Drop the meatballs into the skillet, spaced apart. Brown on all sides, about 2 minutes per side. Remove meatballs to a plate. Add 1 tablespoon oil to skillet and cook peppers and onions about 4 minutes, add mushrooms and cook an additional 5 minutes. Add beans, tomatoes, broth, pepper flakes and meatballs. Bring to a boil, reduce heat, cover, and simmer until meatballs are done, around 20 minutes.

*Ground turkey instead of the beef and pork will work also

3 cans tuna, drained
¼ cup flax meal
4 green onions, minced
2 T black mustard seeds
2 eggs, beaten
1 T chopped fresh cilantro
2 cloves garlic, chopped
1 tsp soy sauce
salt, pepper to taste
2 tsp oil oil

Combine all ingredients except oil in a large bowl. Form patties and pan fry over medium heat for about 6 minutes a side, until both sides are browned and the burgers cooked throughout.

I had white mustard seeds, dried cilantro and red onion and almond meal and they were great.
They'll be very mushy so I scooped them into the pan with the big spoon I mixed ingredients with and shaped them into patties with spoon. Recipe says 2 burgers, no way, I made 5.