1 sm. Red Bell Pepper, seeded and cut into 1/4 in dice
1 sm. Onion, cut into 1/4 in. dice
2 md Garlic Cloves, minced
1 sm Jalepeno Pepper, seeded and minced (optional)
3 Tbs. Lime Juice, freshly squeezed
2 Tbs Fresh Parsley, Basil or Cilantro, chopped
tt Salt and Pepper, freshly ground
DIRECTIONS:
Process mangoes, orange juice and oil in a food processer or blender until pureed. Transfer to medium bowl, along with remaining ingredients. Season with salt and pepper to taste. Refridgerate until ready to serve (can be made several hours ahead.)
Preheat the oven to 375 degrees. Place the cod on a foil-lined baking sheet and season with half of the salt, then top with half of the butter. Transfer the cod to the preheated oven and allow to bake for 15 minutes or until the fish flakes easily under gentle pressure.
Meanwhile, bring a large pot of water, with a steamer insert and lid, to a rolling boil. Add the green beans to the steamer insert and steam for 5 to 7 minutes. Remove the beans from the steamer and pat dry on clean paper towels.
Toss the cooked beans with the remaining butter and salt. Serve the cod with the green beans and a lemon wedge.
36.4 oz. Chicken Breast, boneless and skinless cut into 1″ pieces
3 cups. Zucchini, diced
14 oz. Diced Tomatoes, canned
1 tsp Taco Seasoning
1 Tbs. Cumin, divided
1/2 tsp. Salt
1/2 tsp. Black Pepper, ground
1/2 cup. Cilantro, chopped
1 cup. Tex Mex or Colby Jack Cheese, low-fat shredded
1/2 cup. Green Onions, chopped
DIRECTIONS:
Preheat large skillet on low – medium heat and swirl to coat. Add onion, garlic and bell pepper, saute for 3 minutes, stirring occassionally.
Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes. Stirring occassionally.
Add tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onions and cilantro.
Carefully place the salmon fillets in a re-sealable plastic bag.
Combine half of the garlic with the ginger, scallions, soy sauce, water, sesame seeds and chili paste in a blender and puree until smooth.
Add the puree with the salmon in the re-sealable plastic bag and marinade them for about 30 minutes.
Take the salmon fillets out of the plastic bag and arrange them in an oven proof dish. Pour the marinade over them and bake at 450 degrees for about 8 minutes, or until the salmon begins to flake with gentle pressure.
While the salmon is cooking, add the chicken stock and remaining garlic to a wok or skillet and bring to a boil. Add the bok choy, cover with a lid, and then pan steam until the bok choy is tender and chicken stock is nearly evaporated.
Whisk 1 tbs extra-virgin olive oil, 1 tbs soy sauce, and 1 tbs honey in a medium bowl to combine. Add 4 skinless, boneless medium chicken thighs (1 – 1 1/2 lb), season with kosher salt adn freshly ground pepper, and toss to coat.
Place a rack in middle of oven; heat broiler. Cut 1 medium head of red cabbage (about 2 lbs) in half through core, then cut each half into wedges keeping core intact. Arrange cabbage and 12 oz green beans, trimmed, on a large rimmed baking sheet, leaving space on one side for chicken. Drizzle with remianing 2 tbs extra-virgin olive oil, then season with salt. Place chicken in a single layer in reserved space and broil until cabbage, green beans, and chicken are charred in spots and chicken is cooked through, 17-22 minutes. Let cool 5-10 minutes.
Meanwhile, whisk 1/4 cup unseasoned rice vinegar, 2 tbs toasted sesame oil, 1 tbs sriracha, 1 garlic clove finely grated, remaining 2 tbs soy sauce, and remaining 1 tbs honey in a small bowl to combine; season dressing with salt.
Transfer chicken and cabbage to a cutting board; tranfer green beans to a large bowl. Remove core from cabbage; discard. Coarsely chop cabbage, then coarsely shred chicken. Add both to bowl with green beans. Add about three fourths of 3 scallions, thinly sliced on a diagonal, and 1/2 cup coarsley chopped cilantro and drizzle dressing over; toss salad to coat. Taste and season with salt and pepper.
Top salad with 3 tbs salted dry-roasted peanuts, coarsely chopped and remaining scallion and cilantro.
Heat the oil in a large skillet over medium-high heat, add the steaks and sear until lightly browned on both sides and cooked to the desired level of doneness, before setting aside.
Reduce the heat to medium, add the butter and let it melt before adding the shrimp and cooking until just pink on both sides, about 1-2 minutes per side, and set aside.
In a separate small pot, add the garlic and cook until fragrant, about a minute
Add the vegetable broth and deglaze the pan by scraping up the brown bits from the bottom with a wooden spoon as the broth sizzles.
Add the almond milk, mix in the dijon mustard and cajun seasoning, bring to a low boil and let simmer for a minute.
Mix in the lemon juice, parsley and shrimp and then set aside.
Place cauliflower florets (uncooked) into a blender or food processor. Once riced, add to the frying pan and steam with a small amount of water.
Place the rice then add steak and creamy shrimp sauce and serve!
1/2 cup Cream Cheese, low-fat. at room temperature
1/4 cup Cheddar Cheese, reduced fat
6 cups Romaine lettuce, cut into 1/4-inch strips
1/2 tsp Salt
8 ea Scallions
Cooking spray
DIRECTIONS:
Drain the tuna from its water.
In a mixing bowl, combine the cream cheese and eggs with a whisk and mix until thoroughly combined.
Combine the tuna with the egg-cream cheese mix and stir in the celery, scallions, salt, pepper and cheese.
Preheat a waffle iron and spray both sides with cooking spray.
Put an adeaquate amount of the tuna mix on your waffle iron (the amount may vary depending on the waffle iron’s size), and cook until golden brown for about 15 minutes.
Once done remove the tuna waffles from the waffle iron and place on a wire rack.
Repeat until the mixture is used up.
Combine the lettuce with the ranch dressing and divide evenly onto the four plates. Top each plate with an equal number of tuna waffles.
Grill or roast chicken about 10-12 minutes until it reaches an internal temperature of 165 degrees. When done, remove from the oven and set aside to rest, about 5 minutes. Cut into bite-sized pieces and keep warm.
While chicken rests, steam kabacha squash, zucchini, yellow summer squash, and broccoli in a covered microwave-proof bowl about 5 minutes until tender.
For the dressing, combine the yogurt, basil, garlic, lemon juice, and remaining salt and pepper in a blender and puree until smooth.
To serve, place an equal amount of the veggie mixture into four individual serving bowls. Add an equal amount of cherry tomatoes, radishes, and shredded cabbage to each bowl along with a quarter of the chicken and one tablespoon of pumpkin seeds. Drizzle dressing on top and serve.
Combine the cauliflower rice, parsley, tomatoes, cucumber, garlic, lemon juice, and 1/8 teaspoon of both salt and pepper; toss well. Refrigerate until ready to serve.
Preheat oven to 425 degrees.
Line a sheet pan with parchment paper or foil. Spray with non-stick cooking spray.
Season salmon with 1/4 teaspoon of salt and pepper. Place in a single layer on the sheet pan.
Place the sheet pan in the oven and cook about 8 to 9 minutes or until salmon reaches an internal temperature of 140 degrees or to desired consistency.
For one portion, serve 5 oz. of cooked salmon with a quarter of the cauliflower tabbouleh.
Hellum's Kitchen 