Baked Flounder with Lemon Butter

slightly revised from
  • 4 tablespoons unsalted butter, melted
  • 3 tablespoons fresh lemon juice
  • Zest from 1 lemon (about 1 tablespoon)
  • 1 tablespoon fresh minced garlic
  • ¼ teaspoon dried dill
  • 10 (4-ounce) flounder fillets
  • Kosher salt and freshly ground black pepper, to taste
  • 1 small lemon, thinly sliced (optional)
  • Fresh chopped parsley, for garnish (optional)
  • Cooking Spray
  1. Preheat your oven to 425 degrees F.
  2. Spray a large baking dish or rimmed baking sheet with cooking spray.
  3. In a medium bowl, stir together the melted butter, lemon juice, lemon zest, garlic and dill.
  4. Rinse flounder fillets and pat dry. Place in baking dish and season with desired amount of salt and pepper.
  5. Evenly drizzle butter mixture over flounder fillets. Top with lemon slices, if desired.
  6. Bake for 10-11 minutes, then broil on high for 3-4 minutes. Fish is cooked when it flakes easily with a fork.
  1. Sprinkle with fresh chopped parsley, if desired.

Parmesan Shrimp and Asparagus

parm shrimp and asparagus 1
slightly revised from
Serves 3
1 Lean – 1 Healthy Fat – 2.5 Condiments – Per Serving
  • 3 cups fresh asparagus, woody ends trimmed
  • 2 Tablespoons olive oil
  • Salt and Ground black pepper to taste
  • 3 garlic cloves, minced
  • 1 Tablespoon fresh thyme leaves
  • 8 Tablespoons Reduced Fat grated Parmesan cheese
  • 25 large raw shrimp (cleaned, shell off, and tail on)
  • 1 lemon, halved
Preheat oven to 400 F.
  1. Place trimmed asparagus onto a parchment paper-lined large sheet pan. Brush with olive oil and sprinkle with salt and pepper. Distribute half the amount of minced garlic on top of the asparagus and then sprinkle ½ Tablespoon of thyme leaves as well as about 3-4 Tablespoons of the cheese on them.
  2. Bake for 8 minutes. Meanwhile, place shrimp on wood skewers, about 5 shrimp on each skewer.
  3. Remove pan from the oven and scoot asparagus over to the side(s) to make room for the shrimp skewers.
  4. Brush shrimp with olive oil and repeat the same process of sprinkling on the spices and cheese using the remaining amount of ingredients.
  5. Bake for 5 minutes or until shrimp turns pink. Squeeze lemon juice on top of the shrimp and asparagus and serve immediately.

Garlic and Herb Baked Cod

easy cod


slightly revised from

Serves 4

1 lean – 1 healthy fat – 1 condiment per serving


  • 2 lbs. cod fillets
  • 1/3 cup light mayonnaise
  • 1/3 cup freshly grated Parmigianno Regianno cheese {no pre-grated cheese, please!}
  • 2 tablespoons each chopped fresh parsley and basil
  • 1 medium clove garlic, grated
  • salt and pepper, to taste


  1. Preheat oven to 450 degrees. Line baking sheet with parchment paper or silicone baking mat. Place fish fillets onto prepared baking sheet and set aside.
  2. In a small bowl, stir mayonnaise together with cheese, fresh herbs, garlic, salt and pepper until combined. Spread evenly over the top of the fillets. Bake 10-12 minutes or until fish starts looking opaque and will flake. Switch oven to broiler and brown the tops of the fish until lightly golden. Remove from oven, cool 3-5 minutes and serve.

Glazed Baked Cod & Asparagus


Glazed Baked Cod & Asparagus

slightly revised from
Makes 2 servings
Per serving
1 Leanest protein
2 vegetables
3 condiments
2 fats
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


Cabbage Roll Stew

Makes 8 servings
Per serving
½ Lean protein
3 vegetables
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.

Beef Stew

Beef stew

Beef Stew

Makes 6 servings
Per serving
1 Lean protein
3 vegetables
3 condiments

2-1/5 pounds beef stew chunks
½ cup leeks
¼ tsp red pepper flakes
2 garlic cloves
1 cup diced celery
1 Tbs Worcestershire sauce
1 tsp thyme
½ tsp cayenne
¼ tsp salt
½ tsp pepper
14 ounces low sodium canned diced tomato 🍅
4 cups beef broth
2 bay leaves
2-1/2 pounds zucchini
¼ cup parsley
1.Place a large saucepan over medium heat and add in a little spray Pam. Add in the beef chunks and cook until browned. Remove from the saucepan and set aside in a bowl.
2.In the juices left in the pan from the beef, add in the garlic and cook for 30 seconds. Then, add in the leeks and red pepper flakes. Cook for 1 minute and then add in the celery. Cook for 2 minutes to let the vegetables sweat and then add back in the beef chunks. Add the worcestershire sauce, thyme, and cayenne pepper and stir to combine. Then, season with salt and pepper and add in the beef broth and diced tomatoes. Place the bay leaves on top and cover to bring to a boil.
3.Once brought to a boil, lower to a simmer and cook for 40 minutes, covered. Then, remove the cover and let simmer uncovered for 35 more minutes or until the stew thickens.
4.Divide the zucchini noodles into bowls and top evenly with spoonfuls of the stew. Let the stew cook a couple minutes over the zucchini noodles and enjoy, garnished with a bit of fresh parsley!

Cabbage Enchiladas

 cabbage enchiladaCabbage Enchiladas

Makes 3 servings
Per serving:
1 Leaner protein
2 vegetables
1 condiment

12 ounces of cabbage leaves
12 ounces Shredded Chicken
1 cup chicken broth
1 cup low fat plain Greek yogurt
2 (4 ounce) cans of chopped green chilies
½ cup Fresh cilantro
¼ teaspoon Salt
½ teaspoon pepper
2 ounces shredded cheese


For the Sauce:
Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in 3/4 cup Greek yogurt and green chilies, heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken.

For the Enchiladas:
Bring a large pot of water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. Run the cabbage under warm water as you peel. This will help a ton. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a paper towel to dry.
Mix the shredded chicken with chopped fresh cilantro and shredded cheese (save a little cheese for later).

Spread the sauce in the bottom of an 8×8 baking dish. Then take your cabbage leaves and place the chicken mixture inside of them and roll up. Place each cabbage roll in the baking dish. Once done, pour the rest of the sauce over them. Top with a little of the shredded cheese.
Bake at 350° for about 20 to 30 minutes. Top with balance of Greek yogurt!


Mozzarella and Spinach Stuffed Mushrooms


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!



Four Ingredient Skinny Queso

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!

Buffalo Balls


Makes 3 servings

Per serving

1 Leaner protein

3 condiments

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