Glazed Baked Cod & Asparagus
slightly revised from hungryhobby.net
Makes 2 servings
1 Leanest protein
1 Optional snack
• 4 – 5-ounce pieces of wild caught cod (defrosted)
• ¾ pound thin asparagus (pick the bunch with the thinnest spears you can find)
• olive or avocado oil spray or a Misto
• 1/8 tsp sprinkle lemon pepper
• 1/8 tsp sprinkle garlic salt
• 1 teaspoon sesame seeds to garnish
• ¼ tsp red pepper flakes as desired
For Coconut Peanut Sauce:
• 2 tablespoons soy sauce
• 1 teaspoon fish sauce
• 1/2 cup full fat canned coconut milk (no fillers)
• 1/4 cup PB2
• 1 teaspoon white or rice vinegar
1. Line a large baking sheet with heavy aluminum foil, spray with cooking oil. Preheat oven to 400F
2. Wash asparagus, dry in a clean dish towel. Line them up and cut off the tough ends.
3. Make sure cod pieces are very dry. You may have to dry them with a paper towel. Line cod pieces in a line down the center of the baking sheet.
4. Divide them evenly among each side of the pan, spray with your preferred cooking oil and then add seasonings (lemon pepper and garlic salt) to taste.
5. Make sauce by combining all sauce ingredients in a blender or with an immersion blender.
6. Brush 1 tablespoon of sauce on each piece of cod. Sprinkle entire pan with sesame seeds. For a spicy flavor sprinkle cod with red pepper flakes (optional.)
7. Bake for 20-30 minutes until fish is flaky and reaches an internal temperature of 155F.
(Your asparagus should be done too as long as you picked super thin pieces.)
Cabbage Roll Stew
Makes 8 servings
½ Lean protein
2 ½ condiments
• 1 cup leeks, chopped
• 1 garlic clove, finely chopped
• non-stick pan spray
• 1 1/4 pounds ’meatloaf mix’ beef-pork combination
• 2 tablespoons regular or ‘sweet’ paprika (not smoked or hot varieties)
• One 28 ounce can no sugar added tomato sauce
• One 32 ounce carton chicken broth
• 2 cups green cabbage, core removed and sliced
• ½ tsp Kosher salt
½ tsp freshly ground pepper
• 2 cups sauerkraut, rinsed well and drained
• ½ cup low fat plain greek yogurt for garnish
1. Sauté the leeks and garlic with non-stick spray in a large Dutch oven over medium high heat until very soft and tender.
2. Add the meat and cook until well browned, breaking up with a wooden spoon and add paprika.
3. Add the tomato sauce, broth and cabbage. Bring to a boil, cover, reduce heat and simmer until cabbage is very tender, 35 to 45 minutes.
4. Add the sauerkraut and cook an additional 20 minutes.
5. Season with salt if needed and black pepper to taste.
6. Ladle into bowls and serve with greek yogurt as garnish.
Makes 1 Serving. Per Serving: 1 lean, 3 vegetables, 2 condiments
8 oz Baby Bella mushrooms
1 c moderate fat mozzarella cheese, shredded (divided)
1/2 c spinach, chopped
1 clove garlic, minced
1/4 tsp Purely Cajun Seasoning
Preheat oven to 350°. Rinse mushrooms well, remove stems. Place mushroom caps on large baking sheet lined with parchment paper and place in oven. Chop mushroom stems and add them to a large skillet on medium high heat. Add chopped spinach, garlic and Purely Cajun Seasoning. Cook for about 10 – 15 minutes, stirring frequently, adding water as necessary. Turn off and remove from heat. Add 1/2 c shredded cheese, mix well. Remove caps from oven & drain off liquid. Sprinkle a little Purely Cajun on mushroom caps. Fill mushroom caps with cheese mixture and top with remaining 1/2 c of shredded cheese. Bake for 25 minutes or until cheese is bubbly. Serve & Enjoy!
Makes 4 servings – ½ lean, 3 green
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!
Makes 3 servings
1 Leaner protein
2/3 fat serving
1lb ground chicken or turkey
2 oz cream cheese, softened
4 egg whites
2 Tbl chopped celery
3 Tbl crumbled blue cheese
1/2 tsp black pepper
For the Sauce
1/2 cup Frank’s Red Hot Wing Sauce
Combine all of the meatball ingredients in a medium bowl. Form into about 1 inch balls. Place them on a greased cookie sheet (with sides) and bake at 350 degrees (F) for 10 minutes.
After 10 minutes, remove balls from oven and pour 1 TBL Franks wing sauce on each ball. Put back in the oven bake for another 12 minutes. Serve with celery and a side of reduced fat blue cheese or ranch dressing.
Yield: Makes about 16 balls