Spring Herb Chicken with Snap Peas

Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.

Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.

Salsa Verde

Place all ingredients in a blender of food processor and pulse until mixed thoroughly.

Salsa Chicken

Put chicken in pan with canola oil. Add salsa with about 8 tbsp water. Put frozen brown rice around edge of pan. Put a can of refried beans around the other side of the pan. Cook and reduce (do not cover).

Saffron, Zucchini and Herb Couscous

Bring the chicken stock to a boil in a small saucepan, and turn off the heat. Add the salt, pepper, cumin, and saffron threads and allow to steep for at least 15 minutes.

Roma Sauce

Heat a generous amount of olive oil in a pot. Blend diced tomatoes, garlic, basil, salt and pepper in a blender or food processor. Once pot is very hot, pour the tomato mixture into the pot. Add the can of tomato sauce and pinch of sugar and boil for 15 minutes.

Roasted Vegetables

Chop equal quantities of zucchini, onions, bell peppers, carrots and eggplant.

Preheat oven to 425°.

Roast eggplant on a separate tray.

Mix vegetables and sprinkle with garlic salt. Spread out on a baking tray and spray with olive oil. Bake for 20 minutes.

Power Breakfast Scones

Combine dry ingredients. Combine yogurt, grated apple and egg whites, and fold into dry ingredient mix. Stir until mixture is uniform. Form dough into 10 round scones. Sprinkle blueberries on top of each scone and bake at 300° for 50 minutes in small tins. Cool and wrap in saran wrap or store in airtight container.

Makes (10) 8 oz muffins.

Pesto Chicken with Spaghetti

puree. Add 1-1/2 bunches of basil and pound until it is coarsely chopped. Mix in the grated Parmesan cheese. Add 1/3 cup of pine nuts and smash to break them up.

Slowly mix in 1/4 cup of olive oil. Season the pesto to taste with salt and pepper. Set it aside.

Nonfat Yogurt Pancakes

Mix dry and wet ingredients separately, then fold dry into the wet mixture, stirring until uniform. Pour 1/4 cup portions onto oiled griddle at medium-high heat. When bubbles form on the top and the bottom has firmed up (4-5 minutes), flip over and cook on other side until cooked through.

Italian Vegetable Stew

What you will need: 1 crown cauliflower, chopped 1 crown broccoli, tops 12 oz green beans (can use 1 frozen bag) 12 oz zucchini, chopped (about 2 large or 5 small) 2 bunches of swiss chard (1 red, 1 white) 2 oz parmesan or mozzarella cheese Instructions: Layer vegetables in a large pot with 1 […]

Grilled Halibut (or Mahi Mahi)

What you will need: 1 lb of fish extra virgin olive oil pinch of salt cooking spray Instructions: Preheat Grill or griddle to medium-high and spray with cooking spray (from distance if using open flame). Rub fish with olive oil and salt. Place fish on grill or griddle for 3:30 – 4 minutes. If using […]


Mix together. Spread evenly on to a sprayed sheet pan.

Bake at 350° for 25 minutes. Stir every 7 minutes.

Turn oven off. Mix in 1 cup of dried fruit. Place back in warm over for about 1 hour to dry.

Can be stored in bags or an airtight container. Makes a great breakfast or snack.

Eggplant Parmesan

An italian classic. This easy-to-make dish featuring classic marinara, hearty eggplant and cheese is guaranteed to be a hit.

Creamy Parmesan Polenta

Bring 4 cups of water and the salt to a boil in a saucepan. Stirring constantly, add in the polenta. Cook, still stirring constantly, until the polenta thickens, about 3 minutes. Remove from heat and stir in the Parmesan and butter. Cover and set aside until the butter melts, about 2 minutes. Stir again before serving.

Carrot Cake

A classic carrot cake recipe, great for a snack or add a cream cheese frosting for a rich dessert.