LEMON DILL SALMON OVER CAULIFLOWER RICE
4 5-ounce salmon fillets
4 lemons, divided
2 tablespoons minced garlic, divided
1/2 cup fresh dill, divided
1 tablespoon olive oil
1 head cauliflower, cut into florets
½ cup 0% plain Greek yogurt
Prepare the yogurt dill sauce by mixing the juice from 2 lemons, 1 tablespoon minced garlic, ¼ cup chopped fresh dill and Greek yogurt. Set aside in the refrigerator. Preheat the oven to 400 degrees. Line a baking sheet with foil and place the salmon skin-side down. Whisk the lemon juice from the remaining two lemons, 1 tablespoon garlic, ¼ cup chopped fresh dill, sea salt and pepper. Pour over the salmon fillets. Bake for 15 minutes, until the salmon flakes with a fork. While the salmon cooks, purée the cauliflower florets in a food processor until a rice consistency forms. Heat a skillet to medium-high heat and heat the olive oil. Add the cauliflower rice and cook for 10-12 minutes, stirring frequently. Serve the salmon over the cauliflower rice and top with the yogurt dill sauce. Makes 4 plates [Per serving: 300 calories, 13g fat, 10g carbs, 3g fiber, 4g sugar, 37g protein].
CHICKEN PARM OVER SPAGHETTI SQUASH
4 5-ounce chicken breasts, boneless and skinless
½ cup parmesan cheese, grated
1 spaghetti squash
2 cups Rao's
4 cups broccoli, cut into florets
Preheat the oven to 400 degrees. Cut the spaghetti squash in half, scrape away the center seeds and pulp, then lay the two halves face down on one half of a baking sheet. Add the broccoli to the other half. Cook the squash and broccoli for 30-45 minutes, until the squash is tender (check by piercing it with a fork). To prepare the chicken: heat a nonstick skillet to medium heat. Coat the bottom with nonstick cooking spray. Rub both sides of the chicken breasts generously with the Italian seasoning and parmesan. Add the chicken breasts to the skillet. Cook for 10 minutes on each side, until the breasts are cooked through the center. In a separate saucepan, heat the sauce on medium-low heat until hot. Scrape the spaghetti squash with a fork and transfer the strands to the saucepan to mix with the sauce. Serve 4 plates with the spaghetti squash, chicken and broccoli. Serves 4 [Per serving: 350 calories, 14g fat, 20g carbs, 9g sugar, 36g protein].
1 chicken breast, cubed
2 cups spinach
5 ounce container of mushrooms
1 tablespoon cashews
½ cup fresh basil
nonstick coconut oil cooking spray
Preheat the oven to 400 degrees. Spray a baking sheet with the nonstick coconut oil. Place the the spinach leaves on one side of the pan and the mushrooms on the other. Cook for 25-30 minutes. With 15 minutes left, heat a skillet to medium-high heat and coat the bottom with the coconut oil spray. Add the chicken breast cubes and cook for about 12 minutes, flipping occasionally until the chicken is fully cooked. Prepare the pesto by pulsing the avocado, cashews, basil, salt and pepper in a food processor. Serve the chicken with the spinach, mushrooms and avocado pesto. Makes 1 plate.
TURKEY BURGER WITH ROASTED SWEET POTATOES & SIDE KALE CAESAR
1 turkey burger patty
1 sweet potato, thinly sliced
½ cup yellow onions, thinly sliced
2 cups kale, chopped
1-2 tablespoons Bolthouse Farms Caesar Parmigiano Yogurt Dressing
nonstick coconut oil spray
Preheat the oven to 400 degrees. Spray a foil-lined baking sheet with nonstick coconut oil spray to coat. Add the sweet potatoes and onions and cook for 35-40 minutes, stirring occasionally, until golden brown and tender. While the sweet potatoes and onions roast, heat a skillet to medium-high heat. Coat the bottom with nonstick spray. Cook the turkey burger for 3-4 minutes on each side. Turn the heat down to low and cover the skillet with a lid, leaving a slight gap to allow the steam to escape. Cook for an additional 8-10 minutes (flipping halfway through) until the turkey burger is fully cooked. Serve the turkey burger over the roasted potatoes and onions and a side of the kale tossed with caesar. Serves 1.
MEDITERRANEAN LAMB PLATE
12 ounces lamb loin chops (~4 chops)
365 Brand Mediterranean Spice mix
2 cups brussels sprouts
6 large carrots, peeled
1 tablespoon honey
2 teaspoons cumin
coconut oil cooking spray
Preheat the oven to 400 degrees. Spray the bottom of a large baking dish with coconut oil. Add the Brussels sprouts to one side of the pan, then spray the top with coconut oil and sprinkle salt and pepper. On the other side of the pan, arrange the carrots. Drizzle the honey and sprinkle the cumin evenly over the carrots. Bake for 35-40 minutes until golden brown. With about 15 minutes remaining, spray the bottom of an oven-proof skillet (cast iron, for example) to coat and add the lamb chops. Spray the top lightly then sprinkle with the spice mix. Heat the pan to medium-high heat on the stovetop and sear for 3 minutes on each side. Place the pan in the oven and cook for 8-10 minutes, until the lamb reaches your desired doneness. Serve the lamb loin chops with the Brussels sprouts and carrots. Serves 2.
4 servings of protein (turkey burgers, lamb, chicken, beef)
2 zucchini, sliced lengthwise
4 cups romaine lettuce
3 bell peppers (red, orange)
1 package The Good Bean sea salt roasted chickpeas (can sub 1/4 cup hummus)
1/4 cup feta cheese
2 tablespoons tahini paste
Set oven to a broil and place the oven rack in the middle of the oven, about 6 inches from the broiler. Place your choice of protein, zucchini and bell peppers on 1-2 broiler pans lined with foil. Broil for 8-15 minutes (depending on the type of meat) flipping halfway through. The vegetables should take 8-10 minutes, though continue to cook the meat until it reaches your desired doneness. Prepare the salad by mixing the romaine lettuce with the roasted vegetables, protein, crunchy chickpeas and feta cheese. Toss with tahini and serve warm. Serves 4.