Stir Fry Sauce

From Love & Lemons

1/2 cup water

1/3 cup low sodium soy sauce

1 Tbsp honey or brown sugar

1 Tbsp rice vinegar

2 tsp sesame oil

2 garlic cloves, grated

2 tsp ginger, grated

1 Tbsp cornstarch

1/2 tsp red pepper flakes, optional

• In a medium bowl, whisk together the water, soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, cornstarch, and red pepper flakes, if using.
• Use in any stir fry, cooking over medium-high heat until the sauce thickens slightly.

Salmon and Vegetables (in the Microwave)

4 salmon filets

2 small (or 1 large) zucchini, sliced into coins

1 1/2 c cherry tomatoes

1 red, orange, or yellow bell pepper, sliced

1 Tbsp olive oil

2 Tbsp red wine vinegar

Salt, pepper, oregano, and garlic powder to taste

Place in a microwaveable glass dish with a lid and microwave for 7-8 minutes, until vegetables are tender and salmon flakes with a fork.

Sweet Potato Hash

3-4 cooked sweet potatoes, cubed and roasted or baked
2 red bell peppers, finely diced
1 cup finely diced onion
16 mushrooms, chopped
8 scallions, chopped and divided white from green parts
salt and pepper
olive or avocado oil

8 eggs

2 avocados, diced

Saute peppers, onion, mushrooms, and white part of scallions until softened and browning. Divide the potatoes among four plates, then topo with veggies. Cook the 8 eggs as desired and top the dishes with egg, green onion parts, salt and pepper, and avocado.

Herb Crusted Salmon

4 salmon filets
2/3 cups panko crumbs
2 Tbsp chopped chives
2 Tbsp chopped parsley
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp lemon zest
1/4 c lemon juice
salt and pepper

Preheat oven to 400.

Place salmon on a baking sheet and top with lemon juice. Combine all other ingredients and top with this panko mixture. 

Lightly spray with olive oil and bake for 10-15 minutes, until fish flakes with a fork.

High-Protein Pasta Sauce

8 oz mozzarella pearls
12 oz radiatore pasta

Sauce:
1 cup cottage cheese
1/2 cup roasted red bell peppers
15 oz can fire roasted tomatoes (don't drain)
1/4 cup basil

Blend all ingredients and add to pot of drained pasta. Top with mozzarella pearls.

Balsamic-Glazed Pork Meatloaves

2 sweet potatoes, peeled and cut into 1/2 inch dice

16 oz brussels sprouts, trimmed & halved

1 large red onion, halved and sliced into 1/2 inch thick wedges; finely chop a few wedges to get 4 Tbsp chopped

2 cloves minced garlic

2 tsp dried thyme

20 oz ground pork

4 tsp dijon mustard

1/2 panko breadcrumbs

4 tsp chicken stock concentrate

3 Tbsp plum jam or similar

3 1/2 Tbsp balsamic vinegar

2 tbsp butter

salt, pepper, & oil

Preheat oven to 425 degrees and place racks on top and middle positions.

Drizzle sprouts with oil and thyme, season with salt and pepper. Spread on a baking sheet and roast on top rack for 5 minutes. 

In a large bowl, combine pork, garlic, panko, mustard, half the chopped onion, and 2 tbsp water. Season with salt and pepper. Mix well and form four meatloves with flattened tops. 

Once sprouts have roasted 5 minutes, place meatloves on the pan on the opposite side. On a second sheet, toss sweet potatoes and onion wedges with oil, salt, and pepper. Roast sprouts and meatloaves on top rack and potatoes and onions on middle rach until meatloaves are cooked through and the veggies are lightly browned, 18-20 minutes. 

While everything roasts, heat a drizzle of oil in a medium high heat. Add remaining chopped onion and cook until softened, 2-3 minutes. Add vinegar, cook, stirring occasionally, until liquid has absorbed, 30-60 seconds. 

Stir in 1 cup water, jam, stock concentrate, 1/4 tsp salt, and pepper. Cook, stirring occasionally, until glaze begins to thicken, 4-6 minutes. Remove from heat and stir in 2 Tbsp butter. 

Slice meatloves and plate them, serving alongside veggies. Spoon glaze over the meatloaves and serve.

King Ranch Casserole

From Well Plated

1 tablespoon extra-virgin olive oil
2 red bell peppers chopped
1 small yellow onion chopped
1 poblano pepper chopped
1 small jalapeño seeded and finely chopped
3 cloves garlic minced (about 1 tablespoon)
½ tablespoon ground chili powder
½ teaspoon ground cumin
¾ teaspoon kosher salt
2 tablespoons all-purpose flour (substitute a 1:1 gluten-free flour blend to make gluten free)
1 cup unsalted chicken broth or water
2 ounces reduced-fat cream cheese at room temperature
3 ½ cups shredded or diced cooked chicken breast or thighs
1 can diced tomatoes with green chiles drained (10 ounces)
6 (6-inch) corn tortillas torn into rough 1-inch pieces
⅔ cup shredded Mexican-blend cheese divided

For Serving:
Chopped fresh cilantro, optional
Nonfat plain Greek yogurt, optional


Place a rack in the upper third of the oven (usually the second-most slot from the top) and preheat the oven to broil.

In a medium ovenproof skillet, heat the oil over medium-high heat until hot but not yet smoking. Add the bell pepper, onion, poblano, and jalapeño. Cook, stirring occasionally, until the vegetables are softened, about 8 to 9 minutes.

Add the garlic, chili powder, cumin, and salt and stir constantly. Continue cooking and stirring until fragrant, about 1 minute.

Sprinkle the flour over the vegetables and cook, still stirring constantly, until they are thoroughly coated and the white bits of flour disappear, about 1 minute.

Stir in the broth and bring to a boil. Stir and cook until the mixture is somewhat thickened, about 3 minutes. Reduce the heat to low.

Break the cream cheese into the skillet in bits. Stir until melted. Gently stir in the chicken, diced tomatoes, torn tortillas, and half of the cheese. Sprinkle the remaining cheese over the top.

Place the skillet under the broiler. Broil until the cheese is melted and browned, about 1 to 2 minutes. Do not walk away. Watch the skillet the entire time to make sure it doesn’t burn.

Sprinkle with cilantro. Serve hot with a dollop of Greek yogurt.