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HERB POLENTA

Serves: 1 Prep Time: 5 minutes Cook Time: 12-15 minutes ½ cup corn meal, finely ground 1 cup water 2 Tbs fresh basil, chopped 1 Tbs olive oi1 Salt and pepper to taste 1) In a medium saucepan, bring water to a boil 2) Whisk in corn meal 3) Continue to whisk for 3-5 minutes as mixture thickens 4) Allow to cook, stirring frequently, until polenta is cooked (about...
Serves: 1 Prep Time: 15 minutes Cook Time: 15 minutes 5 oz skinless chicken breast 1 tsp chili powder ¼ red onion, sliced ½ medium bell pepper, sliced 1 cup cooked brown rice 1) Preheat grill or grill pan to medium 2) Season chicken with chili powder and grill for 5-6 minutes per side until cooked through 3) While chicken is cooking, add onion and pepper slices to grill...

TUNA PASTA SALAD

Serves: 1 Prep Time: 20 minutes Cook Time: 10 minutes 2 oz dry whole wheat penne pasta 3 oz chunk light tuna in water, drained ¼ cup chopped carrot 1 Tbs chopped scallion 1 Tbs light mayonnaise 1) Cook pasta according to package directions, drain and set aside to cool 2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste. 3)...
Serves: 1 Prep Time: 5 minutes Cook Time: 10 minutes 2 tsp olive oil 1 cup chopped kale 2 cups vegetable broth ¾ cup frozen peas and carrots 4 oz grilled chicken breast, diced ½ cup canned black beans (rinsed and drained) 1) Heat oil in a small saucepan over medium heat 2) Add kale and cook for 3-4 minutes until kale begins to become tender 3) Add vegetable broth,...
Serves: 1 Prep Time: 5 minutes Cook Time: 10 minutes ¼ red onion, sliced 1 bell pepper, chopped 2 large eggs 1 slice low fat cheddar cheese 1) Heat a nonstick skillet over medium heat 2) Add onion and pepper and sauté for 5 minutes 3) Beat eggs in a small bowl; add eggs to pan and allow to cook for 1-2 minutes until eggs are just firm 4)...
Serves: 1 Prep Time: 10 minutes Cook Time: 5 minutes ½ eggplant, peeled and sliced into 3, 1/4 in thick slices 1 oz low fat feta cheese, crumbled 1 bell pepper, sliced 1 cup lettuce 1 small (4 in) whole wheat pita Nonstick cooking spray 1) Preheat grill or grill pan 2) Spray eggplant with nonstick spray and grill for 2-3 minutes per side until tender 3) Fill pita bread...

MUSTARD GLAZED COD

Serves: 1 Prep Time: 10 minutes Cook Time: 15 minutes 5 oz wild cod 2 tsp Dijon mustard 1 tsp olive oil 2 tsp honey ¼ red onion, chopped 1½ cups chopped peppers 1) Preheat oven to 425°. Place cod on a baking sheet 2) In a small bowl, combine mustard, oil and honey 3) Spread mustard mixture over cod and transfer to the oven to bake for 5 minutes 4)...

ROASTED EGGPLANT DIP

Serves: 1 Prep Time: 10 minutes Cook Time: 20 minutes 2 cups eggplant (peeled and chopped) 1 cup chopped red bell pepper 1 clove garlic 1 Tbs chopped fresh parsley 1) Preheat oven to 400°F. 2) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender 3) Transfer eggplant mixture to a food processor 4) Add...

CHICKEN & PEPPERS

Serves: 1 Prep Time: 15 minutes Cook Time: 15 minutes 5 oz chicken breast, cut into bite-sized pieces 1 tsp minced ginger ¼ red onion, chopped 1 bell pepper, sliced 1 Tbs reduced sodium soy sauce 1 tsp chili sauce Nonstick canola oil cooking spray 1) Heat a large skillet or wok over medium-high heat, spray with nonstick cooking spray 2) Add ginger and chicken to wok and cook for...
Serves: 1 Prep Time: 15 minutes Cook Time: 35 minutes ¼ cup dry long grain brown rice ¼ cup lite coconut milk ¾ cup water 1 Tbs olive oil 5 oz raw shrimp 1 Tbs reduced sodium soy sauce 1 tsp honey 1 Tbs chopped scallion 1) In a small saucepan, combine rice, coconut milk, and water; stir, cover and bring to a boil. Cover, reduce heat to low and...

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