Shrimp and Crab Creole
Serves 2: One serving provides: 1 lean, 3 green, and 3 condiments.
10 oz Crabmeat
10 oz Shrimp, peeled, deveined (raw)
1 cup Cooked Tomatoes, canned (I prefer Fire Roasted)
1 cup Raw Okra
1/4 cup Peppers, Green
1/4 cup Peppers, Red
1/2 cup Tomato Juice, low-sodium
3/4 cup Water
1/4 cup Chopped Onion
2 sprays Non-stick Cooking Spray
1 tsp Cajun Seasoning
1/2 tsp Hot Sauce
1. Prep the ingredients: Chop the green pepper, red pepper, and onion. Peel and devine shrimp if necessary.
2. Bring a large pot to medium heat and add 2-3 quick sprays of non-stick cooking spray.
3. Add bell peppers and onion. Cook for 3 minutes, stirring occasionally.
4. Add tomatoes and low-sodium tomato juice.
5. Stir well until mixture begins to bubble.
6. Add okra, cajun seasoning, and hot sauce.
7. Stir and bring to a boil.
8. Reduce heat to low, cover and simmer for 10 minutes.
9. Add shrimp. Continue to simmer until shrimp is pearly and opaque, 3-4 minutes.
10. Add crab meat and 3/4 cup water.
11. Increase heat to medium for the mixture to return to a boil.
12. Remove pot from heat, cover, and let thicken for 5 minutes. Allow to cool and enjoy!
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
Each serving provides:
2 healthy fat
• 1 head cauliflower, cut into 1 inch florets
• ¾ cup plain greek yogurt
• 2 wedges Laughing cow spreadable White Cheddar
• 2 tbsp butter
• 3/4 tsp salt
• 1/2 tsp pepper
• 4 ounces Pepper Jack, shredded
• 6 slices turkey bacon, cooked crisp and crumbled
- Grease the inside of a 4 to 6 quart slow cooker.
- Add the cauliflower, Yougurt, Laughing Cow cream cheese, butter, salt, and pepper. Cook on low for 3 hours.
- Add the Pepper Jack and stir to combine. Continue to cook another 30 minutes to an hour, until cauliflower is fork tender.
- Add bacon crumbles and serve.