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Portobello Mushroom Pizza – Serves 4 | LUNCH
Ingredients: 4 Portobello mushrooms, stems removed8 tbsp reduced sugar tomato sauce4 oz mozzarella cheeseDirections:Top each mushroom with two tablespoons of tomato sauce and one ounce of cheese. Bake at 350 until the cheese is melted, 10-15 minutes. Garnish with tomatoes if desired.Nutrition information: 108 calories5.1 grams fat15 mg cholesterol333 mg sodium5.7 grams carbohydrates1.5 grams fiber1.3 grams sugar11.5 grams protein
Quinoa Pilaf – Serves 4 | DINNER
Ingredients:1 cup quinoa2 cups water1 carrot1 medium onion2 tsp olive oil1 tsp saltPinch of pepper1/2 cup chopped parsley1/4 cup walnut piecesDirections:Chop the carrot and onions and sauté in olive oil until the onions are clear and the carrots start to soften. Add quinoa, water, salt, and pepper. Bring to a boil, then let simmer until the water is absorbed, about 20 minutes. Fluff with a fork and let [...]
Savory Roasted Sweet Potatoes – Serves 4 | DINNER
Ingredients: 2 medium sweet potatoes, cubed (4 cups)1 tbsp olive or coconut oil1/2 tsp each salt, cumin, paprika, turmericDirections:Toss all ingredients until sweet potatoes are evenly coated. Bake at 350 for 45-50 minutes.Nutrition information: 210 calories3.9 grams fat305 mg sodium42.3 grams carbohydrates6.3 grams fiber0.8 grams sugar2.4 grams protein
Millet Burgers – Serves 6 | LUNCH
Ingredients:1/2 cup millet1 tbsp olive oil1 large onion, chopped3 cups greens (spinach, arugula, or kale)2 stalks celery2 carrots2 cloves garlic2 tsp salt1 tbsp cumin1/2 tsp chili powder1/2 cups flour (can use any flour, including gluten free)Directions:Cook millet in two cups of water and let cool. Finely chop greens, celery, onion, carrots, and garlic and sauté in olive oil. Combine all ingredients in a mixing bowl. Scoop mixture onto a [...]
Stir Fried Tofu – 4 servings | DINNER
Ingredients:16 oz firm tofu3 tbsp reduced sodium soy sauce3 cloves garlic1 tbsp olive or coconut oilDirections:Cube tofu and let marinate in soy sauce and garlic for one to two hours. Saute in oil until all sides of tofu are evenly browned and start to crisp.Nutrition Information:129 calories8.8 grams fat0 cholesterol465 mg sodium4 grams carbohydrates1.3 grams fiber1.0 grams sugar11.2 grams protein
Baked Tilapia with Tomatoes
Ingredients:4 3 oz tilapia filets1 tomato, sliced1 small onion, sliced,2 tbsp chopped parsley1/4 tsp each cumin, turmeric, paprika, salt, and black pepperDirections:Arrange filets in baking dish and sprinkle seasonings and parsley evenly. Top with sliced onions and tomatoes. Bake at 350 for 25 minutes, or until fish flakes easily with a fork.Nutrition information:122 calories2.6 grams fat50 mg cholesterol480 mg sodium2.6 grams carbohydrates0.8 grams fiber1.2 grams [...]
Lemon Pepper Tuna Lettuce Wraps – Serves 3 | LUNCH
Ingredients: 6 Romaine lettuce leaves2 cans water packed tuna, drained, 1/4 cup chopped onion1/2 cup grated carrot1/4 cup chopped celery4 tbsp reduced fat mayonnaise1 tbsp lemon juicePinch of PepperNutrition Information: 272 calories10 grams fat48 mg cholesterol509 mg sodium13.3 grams carbohydrates4.7 grams fiber3.4 grams sugar31.4 grams protein
Baked Salmon with Herbs – Serves 4
Ingredients: 1 lb salmon filet 1 tbsp Italian SeasoningDirections:Sprinkle Italian Season on salmon filet. Bake at 350, uncovered, on a baking sheet lined with parchment paper for 30 minutes, checking after 25 minutes. Salmon should flake with a fork.Nutrition Information: 200 calories10 grams fat70 mg cholesterol57 mg sodium1.3 grams carbohydrates24 grams protein
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