How To Prepare
1. In a microwave-safe bowl, add mushrooms, zucchini, bell peppers, and onions. Cook in microwave for 4-5 minutes until onion are soft.
2. In a large pan or soup pot, heat 1 teaspoon olive oil. Add garlic and cook for 1 minute. Stir in red pepper flakes and all the cooked veggies including the liquid from veggies.
3. Stir in wine and vinegar. Deglaze by boiling down until liquid has almost evaporated about 5 minutes. Stir in chicken broth and pasta sauce. Bring to a boil, turn down to simmer, cover and simmer for 15 minutes. Add cooked chicken and simmer 5 minutes to heat through.
Makes 10 cups (each main course serving about 2 cups)
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Skinny Chicken Cacciatore Soup
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- â…› teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- â…› teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
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How To Prepare
1. Coat a large nonstick pan or wok with cooking spray. Add 1 teaspoon oil. Add chicken and squeeze the juice of 1 lemon over the top. Cook over medium-high heat, stirring often, until chicken is completely cooked, about 4 minutes. Remove from pan and add to a plate. Set aside.
2. Coat the same nonstick pan with more cooking spray. Add all the veggies and water. Stir-fry for about 3 minutes until broccoli softens. Stir in ginger, garlic and red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken, add teriyaki sauce, maple syrup and vinegar. Reduce heat and simmer, stirring frequently, for about 5 minutes.
Makes 4 large servings, each serving ~2 cups
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Skinny Chicken and Broccoli Stir-Fry
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
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How To Prepare
Heat the olive oil in a large skillet over a medium-high heat. Add the shrimp and garlic, then saute until the shrimp are opaque, about 3 minutes. Remove the shrimp to a plate.
Increase the heat to high, then throw in the zucchini. Stir it around for about 45 seconds, then scoot the zucchini to the edges of the pan. Throw in the grape tomatoes, stir them around for a minute, then sprinkle on some pepper to taste.
Then throw the shrimp back in. Stir everything around for about 45 seconds, or until it’s all combined and hot. Then pour it onto a big platter.
Sprinkle on the fresh basil then … this is the best part … squeeze the lemon all over the top. This adds a wonderful, indescribable freshness.
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Shrimp Stir -Fry
How To Prepare
PAPAYA SAUCE: In a medium bowl, combine papaya, red bell pepper, onion, lime juice, cilantro, and jalapeño. Set aside.
SCALLOPS: In a large resealable plastic bag, combine flour, scallops, and black pepper, and shake to coat.
In a large skillet, heat oil over medium heat and add scallop mixture; cook and stir until golden. Place scallops over papaya sauce and serve immediately.
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Scallops with Spicy Papaya Sauce
How To Prepare
1. Preheat oven to 375°. Fold 4 (16- x 12-inch) pieces of parchment paper or foil in half crosswise; unfold onto 2 baking sheets.
2. Arrange scallops, fennel, tomatoes, and garlic evenly on one half of each parchment sheet, leaving a 2-inch border at edge. Season with pepper; drizzle with wine and oil.
3. Fold top half of each parchment piece over ingredients. Crimp edges in tight folds to seal. Bake until packets puff up and scallops are cooked through (about 17-20 minutes, depending on size of scallops). Transfer parchment packets to plates. Carefully cut tops of packets open, making sure to avoid hot steam
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Scallops in Parchment with Fennel, and Tomatoes
How To Prepare
Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. For vinaigrette: In a screw-top jar, combine basil, vinegar, lemon juice, oil, mustard, and 1/4 teaspoon of the black pepper. Cover and shake well. Set aside.
2.
Sprinkle scallops with the remaining 1/4 teaspoon black pepper. Coat an unheated large nonstick skillet with cooking spray. Preheat over medium-high heat. Add scallops. Cook for 2 to 4 minutes or until scallops are opaque, turning once halfway through cooking.
3.
Meanwhile, divide salad greens among four serving plates. In a large bowl, combine tomatoes, sweet pepper, and cucumber. Add half of the vinaigrette; toss to coat. Add to serving plates with greens. Add scallops to salads and brush with some of the remaining vinaigrette. Pass the remaining vinaigrette.
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Scallop Salad with Basil Vinaigrette
How To Prepare
Heat the oil in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes or until tender. Add broth and next ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until beets and potato are tender. Discard bay leaf.
Place one-third broth mixture in blender or food processor; process until smooth. Place puréed mixture in a large bowl. Repeat procedure twice with remaining broth mixture. Return pureed mixture to pan. Warm soup over low heat for 5 minutes or until thoroughly heated. Remove from heat, and stir in lemon juice.
Divide soup evenly among each of 8 bowls.
Pair with a protein dish for a complete meal
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Savory Beet Soup
How To Prepare
On the side burner, melt the Syrup, Splenda and a touch of oil in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustard, teriyaki, olive oil and ginger. Let cool.
Preheat grill to medium heat. Brush salmon with vegetable oil and season with pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon fillets with the maple mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes.
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Salmon with Maple and Mustard Glaze
How To Prepare
Preheat oven to 375°.
Combine crushed dried rosemary and 1/8 teaspoon pepper.
Remove and discard giblets from hen. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Working with 1 hen at a time, place 1 lemon piece in the cavity of hen; tie ends of legs together with twine. Lift wing tips up and over back; tuck under hen. Repeat procedure with remaining hen and lemon piece. Rub hens with rosemary mixture. Place hens, breast sides up, on a broiler pan coated with cooking spray.
Toss potato with oil; sprinkle with 1/8 teaspoon pepper. Arrange the potato around hens.
Insert a meat thermometer into meaty part of a thigh, making sure not to touch bone. Bake at 375° for 1 hour or until thermometer registers 180°. Remove twine.
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Rosemary-Lemon Cornish Hens with Roasted Potatoes
How To Prepare
Preheat the oven to 450 degrees F (220 degrees C). Grease a large casserole dish.
Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish, and season with pepper to taste.
Bake for 25 minutes, stirring halfway through. Top with parsley, and broil for 3 to 5 minutes, until golden brown.
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Roasted Garlic Cauliflower
