Beef and Broccoli With Red Bell Pepper

This healthy Beef and Broccoli Stir-Fry features crisp bell pepper, juicy top sirloin, and soy ginger glaze.

Ingredients

• ¼ cup reduced-sodium soy sauce

• 6 Tbsp. water, divided use

• 2 Tbsp. corn starch, divided use

• 1 Tbsp. raw honey

• 1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces

• 1 tsp. coconut oil

• 4 cups broccoli florets

• 2 medium bell peppers, cut into 1-inch cubes

• 2 cloves garlic, chopped

• 1 thin slice fresh ginger, peeled, finely chopped

Instructions

1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.

2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.

3. Heat oil in large skillet over medium-high heat.  

4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.

5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.

6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened. 

7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.  

Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Ingredients

• 1 small spaghetti squash (approx. 3½ to 4 lbs.)

• Nonstick cooking spray

• 4 cups all-natural marinara sauce

• 3 cups part-skim ricotta cheese

• 1 cup grated Parmesan cheese

• ¼ cup finely chopped fresh basil (optional)

Instructions

1. Preheat oven to 375° F.

2. Line large baking sheet with parchment paper. Set aside.

3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 

4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 

5. Reduce oven temperature to 350º F.

6. Scrape spaghetti squash flesh into stringy noodles.

7. Lightly coat 4-quart baking dish with spray. 

8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.

9. Evenly top with Parmesan cheese.  

10. Bake for 30 to 32 minutes, or until golden brown and bubbly.

11. Garnish with basil (if desired).  

Cedar Plank Salmon With Maple Glaze

Cooking salmon on cedar planks imparts a wonderful flavor and protects the fish from burning or sticking to the grill.

A simple maple syrup glaze with lemon juice and ginger adds a touch of sweetness without making this salmon too sweet.

Ingredients

• 1 untreated cedar plank (about 17-by-10-1/2 in.)

• 2 Tbsp. water

• 1/4 cup pure maple syrup

• 2-inch slice fresh ginger, peeled, finely chopped

• 1/4 cup fresh lemon juice

• 3 Tbsp. reduced-sodium soy sauce

• 2 cloves garlic, finely chopped

• 1 Tbsp. olive oil

• 1 bunch green onions

• 2 1/2 lbs. center-cut salmon fillet with skin

• Ground black pepper (to taste; optional)

Instructions

1. Soak plank in water for 3 hours before grilling.

2. Bring water, maple syrup, ginger, lemon juice, soy sauce, garlic, and pepper (if desired) to a boil in medium saucepan over medium-high heat. Reduce heat to medium-low; gently boil, stirring frequently, for 10 to 15 minutes, or until reduced to about ½ cup. Let cool. (Maple glaze may be made two days ahead of time and chilled, covered. Bring maple glaze to room temperature before using.)

3. Preheat grill on high.

4. Lightly cover the cedar plank with oil. Arrange green onions in one layer on plank to form a bed for salmon.

5. Place the salmon skin-side down on the cedar plank.

6. Drizzle with half of maple glaze, reserving other half of glaze to serve with grilled salmon.

7. Grill, covered, without turning, for about 20 minutes, or until salmon flakes easily when tested with a fork.

8. Serve salmon with reserved maple glaze.

Lentil and Feta Salad

This lentil salad is a winner in so many ways. It takes a little bit of effort to chop all of those fresh veggies and herbs, but once you’re done, you’ve got enough food for a week’s worth of meals.

Eat it in winter, spring, summer, or fall. It’s a good vegetarian source of protein and fiber and has only 221 calories per serving.

Ingredients

• ⅓ cup fresh lemon juice

• 2 Tbsp extra-virgin olive oil

• ½ tsp dried thyme (or 1½ tsp. chopped fresh thyme)

• sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

• 3 cups cooked lentils

• ½ cup crumbled feta cheese

• 1 medium cucumber finely chopped

• 3 medium celery stalks finely chopped

• 2 cups quartered cherry tomatoes

• 1 medium red bell pepper finely chopped

• ¾ medium red onion finely chopped

• ½ cup fresh parsley chopped

• ¼ cup cup fresh mint leaves chopped

Instructions

1. Combine lemon juice, oil, and thyme in a small bowl; whisk to blend.

2. Season with salt and pepper if desired. Set aside.

3. Combine lentils, cheese, cucumber, celery, tomatoes, bell pepper, onion, parsley, and mint in a large bowl; mix well.

4. Drizzle with dressing; toss gently to blend. Refrigerate, covered, for at least 1 hour (and up to 12 hours).

5. You can eat it after an hour, but the next day is the best!

Grilled Pork Chops with Peach and Jalapeño Salsa

This flavorful peach and jalapeño salsa makes a superb summertime topping. It's quick and easy to make, and is ready in minutes. All you have to do is grill the meat! 

Ingredients

• 2 medium ripe peaches peeled, chopped

• ¼ medium red onion choppped

• 1 medium jalapeño pepper seeds and veins removed, chopped

• ¼ tsp. crushed red pepper flakes

• 2 Tbsp. fresh lime juice

• ½ tsp. hot pepper sauce (like Tabasco®)

• 2 Tbsp. finely chopped fresh cilantro

• 4 raw center-cut pork chops lean, boneless

• ¼ tsp. sea salt (or Himalayan salt)

• ¼ tsp. ground black pepper

Instructions

1. Combine peaches, onion, jalapeño, red pepper flakes, lime juice, hot pepper sauce, and cilantro; mix well. Set aside.

2. Preheat grill or broiler on high.

3. Season pork chops with salt and pepper.

4. Grill or broil  chops for 4 to 5 minutes on each side, or until desired doneness.

5. Top pork chops evenly with salsa; serve immediately.

Garlic Basil Shrimp With Zucchini Noodles

Try these delicious garlic shrimp with fresh basil on a bed of zucchini noodles tonight. We're getting hungry just thinking about this recipe.

Ingredients

• Hot water

• 5 medium zucchini spiralized (approx. 5 cups)

• 1 Tbsp. olive oil

• 8 oz. raw medium shrimp peeled, deveined

• 6 cloves garlic crushed

• ¼ cup prepared pesto sauce

• 4 fresh flat leaf (Italian) parsley sprigs, finely chopped

• 5 fresh basil leaves finely chopped

• Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

• 4 Tbsp. sliced raw almonds

Instructions

1. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat. Set aside.

2. Heat oil in large nonstick skillet over medium-high heat.

3. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm.

4. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.

5. Add parsley and basil; toss gently until blended.

6. Season with salt and pepper if desired.

7. Divide zucchini between four serving plates; top evenly with shrimp mixture.

8. Garnish each serving with 1 Tbsp. almonds.

Mediterranean Turkey Burgers

Topped with crunchy veggies and a tangy yogurt sauce, these Mediterranean turkey burgers will fill you up on good stuff without weighing you down.

Ingredients

• ¾ cup reduced-fat (2%) Greek yogurt

• 2 Tbsp. fresh lemon juice

• 2 cloves garlic finely chopped, divided use

• ¼ tsp. dried dill weed

• 1½ lbs. 93% lean ground turkey

• 1 medium red onion thinly slice half, finely chop half, divided use

• ¼ cup finely chopped sun-dried tomatoes

• 2 oz. frozen spinach thawed, squeeze out liquid using a kitchen towel, chopped

• 6 Tbsp. crumbled feta cheese

• 1 tsp. dried oregano

• ½ cup whole grain bread crumbs

• 1 large egg

• Sea salt and ground black pepper to taste; optional

• 1 medium cooked beet sliced thin

• ¼ medium cucumber sliced thin

Instructions

1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed.

2. Preheat grill or broiler to high.

3. Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium bowl. Season with salt and pepper if desired; mix well with clean hands. Form turkey mixture evenly into six patties.

4. Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle.

5. Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber.

Instant Pot Beef Stew

This Instant Pot Beef Stew recipe makes a richly flavored, hearty stew in less than half the time of a traditional recipe. 

Ingredients

• 2 Tbsp. olive oil

• 1½ lbs. raw lean beef stew meat

• 3 Tbsp. whole wheat flour

• 1 medium onion sliced thin

• 2 medium celery stalks cut diagonally into 2-inch pieces

• 6 medium carrots cut in half lengthwise, cut into 2-inch pieces

• 2 bay leaves

• ¾ tsp. sea salt (or Himalayan salt)

• ½ tsp. ground black pepper

• 3 cups low-sodium organic beef broth

Instructions

1. Turn Instant Pot to sauté. Add oil and beef; cook, stirring frequently, for 5 to 6 minutes, or until beef starts to brown.

2. Add flour; cook, stirring frequently, for 1 minute.

3. Add onion, celery, carrots, bay leaves, salt, pepper, and broth to Instant Pot. Cover and seal Instant Pot; cook, on stew/meat setting, for 35 minutes. Release pressure to vent immediately. Let sit for 10 minutes. Remove lid and discard bay leaves.

Chicken and White Bean Soup

Tender leeks, freshly chopped sage, and hearty cannellini beans give this Chicken and White Bean Soup a deep aroma and rich flavor profile.

Ingredients

• 2 tsp. olive oil

• 2 medium leeks, washed, cut into ¼-inch rounds (white and light green parts only)

• 1 tsp. finely chopped fresh sage (or ¼ tsp. dried sage)

• 3 cups low-sodium organic chicken broth

• 2 cups water

• 12 oz. rotisserie chicken meat, boneless, skinless, shredded

• 1 (15-oz.) can cannellini (white) beans, drained, rinsed

• 8 Tbsp. reduced-fat (2%) plain yogurt

• 4 Tbsp. microgreens (for garnish; optional)

Instructions

1. Heat oil in large saucepan over medium-high heat. 

2. Add leeks; cook, stirring frequently, for 3 to 4 minutes, or until soft.

3. Add sage; cook, stirring frequently, for 30 seconds, or until aromatic. 

4. Add broth and water. Bring to a boil, covered. Reduce heat; cook for 5 minutes.

5. Add chicken and beans; cook, uncovered, stirring occasionally, for 5 minutes, or until heated through.

6. Divide soup evenly between 8 bowls. Top evenly with a dollop of yogurt and microgreens.

Pesto Zucchini Noodles With Chicken

This savory zucchini noodles recipe is topped with pesto, sautéed mushrooms, and chicken for an ultra-low in calorie, low-carb substitute for pasta.

Ingredients

• 1 tsp. olive oil

• ½ medium red onion, chopped

• 2 cloves garlic, finely chopped

• 1 cup sliced mushrooms

• 4 fresh basil leaves, finely chopped

• 2 medium zucchini

• 1 Tbsp. prepared pesto sauce

• 2 (4 oz. each) cooked chicken breast, boneless, skinless, sliced, warm

Instructions

1. Heat oil in medium saucepan over medium-high heat.

2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add mushrooms and basil; cook, stirring frequently, for 3 to 5 minutes, or until mushrooms release liquid. Set aside. 

5. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.

6. Add zucchini to onion mixture; cook over medium-high heat, stirring frequently, for 2 to 4 minutes, or until heated through.

7. Add pesto; mix well. 

8. Evenly divide zucchini mixture between two serving plates; evenly top with chicken.

Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Ingredients

• 1 small spaghetti squash (approx. 3½ to 4 lbs.)

• Nonstick cooking spray

• 4 cups all-natural marinara sauce

• 3 cups part-skim ricotta cheese

• 1 cup grated Parmesan cheese

• ¼ cup finely chopped fresh basil (optional)

Instructions

1. Preheat oven to 375° F.

2. Line large baking sheet with parchment paper. Set aside.

3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 

4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 

5. Reduce oven temperature to 350º F.

6. Scrape spaghetti squash flesh into stringy noodles.

7. Lightly coat 4-quart baking dish with spray. 

8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.

9. Evenly top with Parmesan cheese.  

10. Bake for 30 to 32 minutes, or until golden brown and bubbly.

11. Garnish with basil (if desired).  

Egg White Pizza

Ingredients:

• 4 egg white

• 1/3 cup pizza sauce

• 1/2 cup mozzarella cheese

• Turkey Pepperoni

Directions:

1. In a nonstick skillet over medium heat, add the egg white and allow to begin cooking.

2. Place the lid on top to allow the top to cook.

3. Gently flip the egg white and place sauce, cheese and pepperoni on top.

4. Place lid back on top with burner off to melt the cheese.

5. ENJOY

Have fun with recipe! So many options you could play around with. You could do a taco pizza, all meat pizza, hawaiian pizza...you get my point. Never be afraid to get creative in the kitchen.

Simple BLT Salad

Ingredients:

• 2 handfuls of romaine lettuce
• 1 medium tomato chopped cup
• 4 slices of turkey bacon chopped

I personally love ALL the Bolthouse dressings.

Extra tips to save time and calories: I like to get the bags of lettuce already washed and chopped and mini tomatoes all I have to do is rinse off. When I make my turkey bacon I’ll make a full package at a time and put the rest in the refrigerator for the following day. I’m all about saving time.

Calorie tip: Put the salad dressing on the side and dip instead of pouring the dressing all over your salad. You'll be surprised at how much less dressing you’ll use the calories you’ll save.

Healthy Chicken Parmesan

Ingredients

• 1 cup whole grain Panko bread crumbs
• 4 Tbsp. grated Parmesan cheese divided use
• 1 dash sea salt or Himalayan salt
• ¼ tsp. ground black pepper
• ¼ tsp. garlic powder
• ¼ tsp. onion powder
• 2 large eggs lightly beaten
• 4 4-oz. raw chicken breasts boneless, skinless
• 1 cup all-natural marinara sauce, no sugar added
• ¾ cup shredded part-skim mozzarella cheese
• 1 Tbsp. finely chopped flat leaf (Italian) parsley

Instructions

1. Preheat oven to 450° F.

2. Lightly coat medium baking sheet with spray. Set aside.

3. Combine bread crumbs, 2 Tbsp. Parmesan cheese, salt, pepper, garlic powder, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.

4. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet.

5. Bake for 22 to 26 minutes, turning after 15 minutes, or until chicken is no longer pink in the middle and juices run clear.

6. Preheat broiler on high.

7. Top each chicken breast evenly with marinara sauce, mozzarella cheese, and remaining 2 Tbsp. Parmesan cheese. Return to oven for 2 to 3 minutes, or until cheese is melted.

8. Sprinkle with parsley before serving.

Turkey Sloppy Joes Over Spaghetti Squash

Ingredients: 

• 1 tsp olive oil
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped (I used some green and yellow too!)
• 2 cloves garlic
• 1 lb raw ground lean turkey  breast (93% lean)
• 1/4 tsp sea salt (or Himalayan salt)
• 1/4 tsp ground black pepper
• 1 1/2 cups natural tomato sauce 
• 1 tsp Worcestershire sauce
• 3 Tbsp all natural tomato paste
• 1 tsp hot pepper sauce
• 1 Tbsp pure maple syrup (or raw honey)
• Finely chopped fresh parsley for garnish

Directions:

1. Heat oil in large skillet over medium heat.
2. Add onion and bell pepper. Cook, stirring frequently, for 4 to 5 minutes or until onion is translucent. 
3. Add garlic; cook, stirring frequently for approx 1 minute.  Transfer onion/ pepper/garlic mixture to separate bowl and set aside. 
4. Add turkey to the same skillet and cook over medium heat, stirring frequently to break up the turkey (about 8-10 minutes), or until turkey is no longer pink. 
5. Season with salt and pepper.
6. Add onion mixture, sauce, Worcestershire Sauce, tomato paste, pepper sauce, and maple syrup (or honey).  Mix well. Reduce heat to medium-low and gently boil, stirring occasionally for 15-20 minutes (or until sauce has thickened). 
7. Sprinkle each serving with parsley before serving, if desired. 

I like the turkey sloppy joes served over spaghetti squash. Makes a great pasta dish minus the heavy carbs. 

For Spaghetti Squash:

Heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Drizzle halves with tbs of olive oil and season with salt. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Use a fork to scrape out “spaghetti.

Other options: serve over an open-faced slice of whole-grain sprouted bread (Ezekiel bread),  whole grain tortilla, on lettuce leaves, or even with some whole wheat pasta or quinoa! 

For my fixers: 1 yellow (if using bread), 1 red, 1 green and 1 tsp.  Add an extra 1 green is using Spaghetti squash

Healthier General Tso’s Chicken

Ingredients:

• 1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
• 2 Tbsp. + 1 tsp. cornstarch, divided use
• ¼ tsp. sea salt
• 1 tsp. sesame oil
• 2 cloves garlic, finely chopped
• 1 thin slice fresh ginger, peeled, finely chopped
• 2 Tbsp. reduced-sodium soy sauce
• ½ cup low sodium chicken broth
• 1 Tbsp. rice wine vinegar
• 2 Tbsp. tomato paste, no added sugar
• 2 tsp. hoisin sauce
• 1 tsp. pure maple syrup (or raw honey)
• 2 Tbsp. cold water
• 2 green onions, sliced
• 1 Tbsp. toasted sesame seeds
• 1 Tbsp. dried Thai chilies (optional)

Preparation:

1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with sesame seeds, green onions, and chilies (if desired).