Creamy Mushroom Risotto

Prep Time: 15 minutes          Total Time: 40 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 12g
• Carbs: 42g
• Protein: 10g

Ingredients:

• 1 cup of rice
• 4 cups of chicken or vegetable broth
• 2 tablespoons of olive oil
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 8 oz of mushrooms, sliced (button or cremini)
• 1/2 cup of dry white wine
• 1/2 cup of grated parmesan cheese
• Salt and pepper, to taste
• 2 tablespoons of chopped fresh parsley, for garnish

Directions:

1. Heat the chicken or vegetable broth over low heat.
2. In a separate large skillet, heat olive oil over medium heat.
3. Add chopped onion and minced garlic and sauté until softened.
4. Add sliced mushrooms to the skillet and cook until they release their liquid and become tender.
5. Stir in rice and cook for 1-2 minutes until the grains are coated with oil and slightly translucent.
6. Pour in the white wine and stir until the rice absorbs it.
7. Ladle in a cup of warm broth to the skillet and stir continuously until the liquid is absorbed. Repeat this process, adding broth gradually and stirring frequently, until the rice is creamy and cooked to an al dente texture, (20-25 minutes).
8. Stir in grated parmesan cheese until melted and well combined. Season with salt and pepper to taste.
9. Remove from heat and let it sit for a few minutes.
10. Garnish with chopped parsley before serving.

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Pasta Primavera

Prep Time: 15 minutes          Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 8g
• Carbs: 54g
• Protein: 10g

Ingredients:

• 8 oz of pasta (spaghetti, fettuccine or your choice)
• 2 tablespoons of olive oil
• 2 cloves of garlic, minced
• 1 onion, thinly sliced
• 2 carrots, julienned
• 1 zucchini, julienned
• 1 yellow bell pepper, thinly sliced
• 1 cup of cherry tomatoes, halved
• 1/2 cup of peas (fresh or frozen)
• 1/4 cup of chopped fresh basil
• Salt and pepper, to taste
• Grated parmesan cheese, for serving (optional)

Directions:

1. Cook pasta according to package instructions.
2. Drain and set aside.
3. Heat olive oil over medium heat.
4. Add minced garlic and thinly sliced onion and sauté until fragrant.
5. Add julienned carrots, zucchini and thinly sliced bell pepper to the skillet.
6. Cook until vegetables are tender-crisp.
7. Stir in cherry tomatoes, peas and cooked pasta.
8. Cook for 2-3 minutes until heated.
9. Season with salt and pepper to taste.
10. Remove from heat and stir in chopped fresh basil.
11. Serve hot with grated parmesan cheese on top.

Honey Garlic Shrimp Stir-Fry

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 6g
• Carbs: 32g
• Protein: 26g

Ingredients:

• 1 lb of large shrimp, peeled and deveined
• 2 tablespoons of honey
• 2 tablespoons of soy sauce
• 2 cloves of garlic, minced
• 1 tablespoon of grated ginger
• 1 tablespoon of olive oil
• 1 bell pepper, thinly sliced
• 1 cup of broccoli florets
• 1 cup of snap peas
• 2 green onions, chopped
• Sesame seeds, for garnish
• Cooked rice, for serving

Directions:

1. Whisk honey, soy sauce, minced garlic and grated ginger to make the sauce.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add sliced bell pepper, broccoli florets and snap peas.
4. Stir-fry for 3-4 minutes until vegetables are tender-crisp.
5. Push vegetables to one side of the skillet and add the shrimp to the space.
6. Cook shrimp for 2-3 minutes each side until pink and cooked.
7. Pour the honey garlic sauce over the shrimp and vegetables in the skillet. Stir to coat evenly.
8. Cook for 1-2 minutes until the sauce thickens slightly and everything is heated.
9. Remove from heat and garnish with chopped green onions and sesame seeds.
10. Serve hot over, cooked rice.

BBQ Pulled Pork Sliders

Prep Time: 10 minutes          Total Time: 4-8 hours (slow cooker)

Nutrition Facts (per serving):

• Calories: 320
• Fat: 12g
• Carbs: 32g
• Protein: 22g

Ingredients:

• 1 lb of pork shoulder or pork butt
• 1 cup of BBQ sauce
• 1/2 cup of chicken broth
• 1 tablespoon of brown sugar
• 1 teaspoon of smoked paprika
• 1 teaspoon of garlic powder
• 1/2 teaspoon of onion powder
• Slider buns
• Coleslaw, for serving (optional)

Directions:

1. Trim excess fat from the pork shoulder or pork butt.
2. Season with salt and pepper.
3. Combine BBQ sauce, chicken broth, brown sugar, smoked paprika, garlic powder and onion powder.
4. Add the seasoned pork to the slow cooker and toss to coat with the BBQ sauce mixture.
5. Cover and cook on low for 8 hours or on high for 4 hours, until the pork is tender and easily shreds with a fork.
6. Once cooked, shred the pork using two forks and mix it with the sauce in the slow cooker.
7. Toast slider buns in the oven or on a skillet.
8. Fill each slider bun with a generous portion of BBQ pulled pork.
9. Serve sliders hot, optionally topped with coleslaw for extra crunch and flavor.

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Vegetarian Chili

Prep Time: 15 minutes          Total Time: 40 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 6g
• Carbs: 48g
• Protein: 12g

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 bell pepper, diced
• 1 jalapeño, diced (optional)
• 2 carrots, diced
• 1 zucchini, diced
• 1 cup of corn kernels (fresh or frozen)
• 2 cans (15 oz each) of black beans, drained and rinsed
• 1 can (15 oz) of diced tomatoes
• 1 cup of vegetable broth
• 2 tablespoons of chili powder
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• Salt and pepper, to taste
• Fresh cilantro, for serving (optional)
• Sour cream or yogurt, for serving (optional)
• Shredded cheddar cheese, for serving (optional)
• Sliced avocado, for serving (optional)

Directions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and minced garlic and sauté until softened.
3. Add diced bell pepper, diced jalapeño (if using), diced carrots and diced zucchini to the pot.
4. Cook for 5-7 minutes until vegetables are tender.
5. Stir in corn kernels, black beans, diced tomatoes (with juices), vegetable broth, chili powder, cumin, paprika, salt and pepper.
6. Bring the chili to a simmer, then reduce the heat to low.
7. Let it simmer uncovered for 20-25 minutes, stirring occasionally, until flavors are well blended and the chili has thickened.
8. Taste and adjust seasoning if needed.
9. Serve hot, garnished with fresh cilantro, a dollop of sour cream or yogurt, shredded cheddar cheese and sliced avocado if desired.

• 8 oz of pasta (penne, fusilli or your choice)
• 2 boneless, skinless chicken breasts, cut into bite-sized pieces
• Salt and pepper, to taste
• 2 tablespoons of olive oil
• 1/2 cup of store-bought or homemade pesto sauce
• 1 cup of cherry tomatoes, halved
• 1/2 cup of sliced black olives
• 1/4 cup of pine nuts, toasted
• Grated parmesan cheese, for serving (optional)

Directions:

1. Cook pasta according to package instructions.
2. Drain and set aside.
3. Season chicken breast pieces with salt and pepper.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add seasoned chicken pieces and cook until golden brown and cooked, 5-7 minutes per side.
6. Reduce heat to medium.
7. Add cooked pasta, pesto sauce, halved cherry tomatoes and sliced black olives to the skillet.
8. Stir to combine and heat.
9. Once heated, remove from heat and sprinkle toasted pine nuts over the pasta.
10. Serve hot, optionally garnished with grated parmesan cheese.

Beef and Broccoli Stir-Fry

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 380
• Fat: 18g
• Carbs: 20g
• Protein: 32g

Ingredients:

• 1 lb of beef sirloin or flank steak, thinly sliced
• 1/4 cup of soy sauce
• 2 tablespoons of oyster sauce
• 2 tablespoons of hoisin sauce
• 1 tablespoon of sesame oil
• 2 cloves of garlic, minced
• 1 teaspoon of grated ginger
• 2 tablespoons of vegetable oil
• 2 cups of broccoli florets
• 1 bell pepper, thinly sliced
• Cooked rice, for serving

Directions:

1. Whisk soy sauce, oyster sauce, hoisin sauce, sesame oil, minced garlic and grated ginger to make the sauce.
2. Heat vegetable oil in a large skillet or wok over high heat.
3. Add thinly sliced beef and cook until browned about 2-3 minutes.
4. Add broccoli florets and thinly sliced bell pepper to the skillet.
5. Stir-fry for 3-4 minutes until vegetables are tender-crisp.
6. Pour the prepared sauce over the beef and vegetables in the skillet.
7. Stir to coat evenly.
8. Cook for 1-2 minutes until the sauce thickens slightly and everything is heated.
9. Remove from heat and serve hot cooked rice.

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Sesame Ginger Tofu Stir-Fry

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 18g
• Carbs: 20g
• Protein: 22g

Ingredients:

• 14 oz of extra firm tofu, pressed and cubed
• 1/4 cup of soy sauce
• 2 tablespoons of rice vinegar
• 1 tablespoon of sesame oil
• 1 tablespoon of honey
• 2 cloves of garlic, minced
• 1 teaspoon of grated ginger
• 2 tablespoons of vegetable oil
• 2 cups of mixed vegetables (bell peppers, broccoli, snap peas, carrots, etc.), thinly sliced
• Cooked rice, for serving

Directions:

1. Whisk soy sauce, rice vinegar, sesame oil, honey, minced garlic and grated ginger to make the sauce.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add cubed tofu and cook until golden brown on all sides, 5-7 minutes.
4. Remove tofu from the skillet and set aside.
5. Add mixed vegetables and stir-fry for 3-4 minutes until tender-crisp.
6. Return the cooked tofu to the skillet and pour the prepared sauce over the tofu and vegetables.
7. Stir to coat evenly.
8. Cook for 1-2 minutes until the sauce thickens slightly and everything is heated.
9. Remove from heat and serve hot, over cooked rice.

One-Pan Lemon Garlic Chicken and Potatoes

Prep Time: 10 minutes          Total Time: 50 minutes

Nutrition Facts (per serving):

• Calories: 380
• Fat: 20g
• Carbs: 22g
• Protein: 28g

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 lb of baby potatoes, halved
• 2 tablespoons of olive oil
• 4 cloves of garlic, minced
• Zest and juice of 1 lemon
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Directions:

1. Preheat oven to 425°F (220°C).
2. Toss halved baby potatoes with 1 tablespoon of olive oil, minced garlic, lemon zest, dried oregano, dried thyme, salt and pepper until evenly coated.
3. Arrange seasoned potatoes on one side of a large baking sheet.
4. Toss chicken thighs with olive oil, lemon juice, salt and pepper until coated.
5. Place chicken thighs on the other side of the baking sheet, ensuring they are not touching the potatoes.
6. Roast in the oven for 35-40 minutes or until chicken is golden brown and cooked and potatoes are tender.
7. Remove from oven and let rest for a few minutes before serving.
8. Garnish with fresh chopped parsley before serving.

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Spaghetti Carbonara

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 420
• Fat: 18g
• Carbs: 40g
• Protein: 22g

Ingredients:

• 8 oz of spaghetti
• 4 slices of bacon, diced
• 2 cloves of garlic, minced
• 2 large eggs
• 1/2 cup of grated parmesan cheese
• Salt and pepper, to taste
• Chopped parsley, for garnish (optional)

Directions:

1. Cook spaghetti according to package instructions until al dente.
2. Drain, reserving 1/2 cup of pasta water.
3. Cook diced bacon over medium heat until crispy.
4. Add minced garlic and cook for 1 minute until fragrant.
5. Remove from heat.
6. Whisk eggs and grated parmesan cheese until smooth.
7. While spaghetti is still hot, add it to the skillet with the bacon and garlic.
8. Toss to combine.
9. Pour the egg and cheese mixture over the hot spaghetti and quickly toss to coat the pasta evenly.
10. The heat from the pasta will cook the eggs and melt the cheese, creating a creamy sauce.
11. (If the sauce is too thick, add a little reserved pasta water to loosen it.)
12. Season with salt and pepper to taste.
13. Serve hot, garnished with chopped parsley if desired.

Honey Mustard Glazed Salmon

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 16g
• Carbs: 12g
• Protein: 32g

Ingredients:

• 4 salmon fillets
• 1/4 cup of Dijon mustard
• 2 tablespoons of honey
• 1 tablespoon of soy sauce
• 1 tablespoon of olive oil
• 2 cloves of garlic, minced
• Salt and pepper, to taste
• Lemon wedges, for serving
• Chopped fresh parsley, for garnish (optional)

Directions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Whisk Dijon mustard, honey, soy sauce, minced garlic, olive oil, salt and pepper to make the glaze.
4. Place salmon fillets on the prepared baking sheet.
5. Brush the glaze evenly over the salmon.
6. Bake in the (preheated) oven for 12-15 minutes or until salmon is cooked and flakes easily with a fork.
7. Remove from oven and let it rest for a few minutes before serving.
8. Serve hot with lemon wedges on the side for squeezing over the salmon.
9. Garnish with chopped fresh parsley if desired.

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Creamy Tomato Basil Soup

Prep Time: 10 minutes          Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 220
• Fat: 14g
• Carbs: 20g
• Protein: 4g

Ingredients:

• 2 tablespoons of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 can (28 oz) of diced tomatoes
• 1 can (14 oz) of tomato sauce
• 2 cups of vegetable broth
• 1/2 cup of heavy cream
• 1/4 cup of chopped fresh basil
• Salt and pepper, to taste
• Grated parmesan cheese, for serving (optional)
• Croutons, for serving (optional)

Directions:

1. Heat olive oil over medium heat.
2. Add chopped onion and minced garlic and sauté until softened.
3. Add diced tomatoes (with juices), tomato sauce and vegetable broth to the pot.
4. Bring to a simmer.
5. Use an immersion blender to blend the soup until smooth.
6. Alternatively, transfer the soup to a blender and blend in batches until smooth.
7. Return the blended soup to the pot.
8. Stir in heavy cream and chopped fresh basil.
9. Season with salt and pepper to taste.
10. Simmer for 5-10 minutes to allow flavors to meld.
11. Serve hot, optionally garnished with grated parmesan cheese and croutons.

Cajun Shrimp and Sausage Skillet

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 380
• Fat: 20g
• Carbs: 18g
• Protein: 30g

Ingredients:

• 1 lb of large shrimp, peeled and deveined
• 8 oz of Andouille sausage, sliced
• 2 tablespoons of Cajun seasoning
• 2 tablespoons of olive oil
• 1 bell pepper, thinly sliced
• 1 onion, thinly sliced
• 2 cloves of garlic, minced
• 1 cup of cherry tomatoes, halved
• Cooked rice, for serving
• Chopped fresh parsley, for garnish (optional)

Directions:

1. Toss shrimp with Cajun seasoning until evenly coated.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add sliced Andouille sausage and cook until browned about 5 minutes.
4. Add thinly sliced bell pepper and onion to the skillet.
5. Sauté until softened (3-4 minutes).
6. Stir in minced garlic and cook for a minute until fragrant.
7. Add seasoned shrimp and halved cherry tomatoes to the skillet.
8. Cook until shrimp are pink and cooked, 3-4 minutes.
9. Remove from heat and serve hot, over cooked rice.
10. Garnish with chopped fresh parsley if desired.

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Quinoa Stuffed Bell Peppers

Prep Time: 15 minutes          Total Time: 40 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 12g
• Carbs: 42g
• Protein: 14g

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup of quinoa, cooked
• 1 can (15 oz) of black beans, drained and rinsed
• 1 cup of corn kernels (fresh or frozen)
• 1 cup of diced tomatoes
• 1/2 cup of diced red onion
• 1/4 cup of chopped fresh cilantro
• 1 teaspoon of chili powder
• 1 teaspoon of cumin
• Salt and pepper, to taste
• 1 cup of shredded cheddar cheese
• Avocado slices, for serving (optional)
• Sour cream, for serving (optional)

Directions:

1. Preheat oven to 375°F (190°C). Grease a baking dish.
2. Combine cooked quinoa, black beans, corn kernels, diced tomatoes and red onion, chopped cilantro, chili powder, cumin, salt and pepper.
3. Spoon the quinoa mixture into each halved bell pepper, filling them to the top.
4. Place stuffed bell peppers in the prepared baking dish. Cover with foil.
5. Bake in the oven for 25-30 minutes or until bell peppers are tender.
6. Remove the foil and sprinkle shredded cheddar cheese over the stuffed bell peppers.
7. Return to the oven and bake for 5 minutes or until the cheese is melted and bubbly.
8. Serve hot, optionally topped with avocado slices and a dollop of sour cream.

Honey Garlic Chicken Stir-Fry

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 10g
• Carbs: 28g
• Protein: 30g

Ingredients:

• 1 lb of boneless, skinless chicken meat, thinly sliced
• 2 tablespoons of honey
• 2 tablespoons of soy sauce
• 1 tablespoon of hoisin sauce
• 2 cloves of garlic, minced
• 1 teaspoon of grated ginger
• 2 tablespoons of vegetable oil
• 1 bell pepper, thinly sliced
• 1 cup of broccoli florets
• 1 carrot, julienned
• Cooked rice, for serving

Directions:

1. Whisk honey, soy sauce, hoisin sauce, minced garlic and grated ginger to make the sauce.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add thinly sliced chicken meat until golden brown and cook (5-7 minutes).
4. Remove cooked chicken from the skillet and set aside.
5. Add sliced bell pepper, broccoli florets and julienned carrot.
6. Stir-fry for 3-4 minutes until vegetables are tender-crisp.
7. Return the cooked chicken to the skillet and pour the prepared sauce over the chicken and vegetables.
8. Stir to coat evenly.
9. Cook for 1-2 minutes until the sauce thickens slightly and everything is heated.
10. Remove from heat and serve hot (over cooked rice).

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Mushroom and Spinach Quiche

Prep Time: 20 minutes          Total Time: 1 hour

Nutrition Facts (per serving):

• Calories: 280
• Fat: 18g
• Carbs: 18g
• Protein: 12g

Ingredients:

• 1 pie crust (store-bought or homemade)
• 1 tablespoon of olive oil
• 8 oz of mushrooms, sliced
• 2 cups of fresh spinach
• 1 onion, chopped
• 4 eggs
• 1 cup of milk or heavy cream
• 1 cup of shredded cheese (cheddar, Swiss or your choice)
• Salt and pepper, to taste
• Pinch of nutmeg (optional)

Directions:

1. Preheat oven to 375°F (190°C).
2. Place pie crust in a pie dish and crimp edges as desired.
3. Heat olive oil over medium heat.
4. Add chopped onion and sliced mushrooms.
5. Cook until softened and moisture has evaporated (5-6 minutes).
6. Add fresh spinach to the skillet and cook until wilted.
7. Remove from heat and let cool slightly.
8. Whisk eggs, milk or heavy cream, shredded cheese, salt, pepper and a pinch of nutmeg (if using).
9. Spread the mushroom, spinach and onion mixture evenly over the bottom of the pie crust.
10. Pour the egg mixture over the vegetables in the pie crust.
11. Bake in the oven for 35-40 minutes or until the quiche is set and the top is golden brown.
12. Remove from oven and let it cool for a few minutes before slicing and serving.

Creamy Lemon Garlic Chicken Pasta

Prep Time: 10 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 480
• Fat: 22g
• Carbs: 42g
• Protein: 28g

Ingredients:

• 8 oz of fettuccine pasta
• 2 boneless, skinless chicken breasts, thinly sliced
• Salt and pepper, to taste
• 2 tablespoons of olive oil
• 4 cloves of garlic, minced
• 1 cup of chicken broth
• 1/2 cup of heavy cream
• Zest and juice of 1 lemon
• 1/4 cup of grated parmesan cheese
• 2 tablespoons of chopped fresh parsley
• Lemon slices, for garnish (optional)

Directions:

1. Cook fettuccine pasta according to package instructions until al dente.
2. Drain and set aside.
3. Season thinly sliced chicken breasts with salt and pepper.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add seasoned chicken slices until golden brown and cooked, 5-7 minutes per side.
6. Remove cooked chicken from the skillet and set aside.
7. Add minced garlic and cook for 1 minute until fragrant.
8. Pour chicken broth into the skillet, scraping up any browned bits from the bottom of the pan.
9. Bring to a simmer.
10. Stir in heavy cream, lemon zest and lemon juice.
11. Simmer for 2-3 minutes until slightly thickened.
12. Stir cooked fettuccine pasta and grated parmesan cheese into the creamy sauce until well combined.
13. Return cooked chicken slices to the skillet and toss everything until heated.
14. Remove from heat and garnish with chopped fresh parsley and lemon slices if desired.
15. Serve hot.

Lemon Herb Tilapia

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 180
• Fat: 8g
• Carbs: 2g
• Protein: 25g

• 4 tilapia fillets
• 2 tablespoons of olive oil
• Zest and juice of 1 lemon
• 2 cloves of garlic, minced
• 1 teaspoon of dried thyme
• 1 teaspoon of dried oregano
• Salt and pepper, to taste
• Lemon slices, for garnish
• Chopped fresh parsley, for garnish

Directions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the prepared baking sheet.
4. Whisk olive oil, lemon zest, lemon juice, minced garlic, dried thyme, dried oregano, salt and pepper.
5. Pour the lemon herb mixture over the tilapia fillets, spreading evenly.
6. Bake in the oven for 12-15 minutes or until tilapia is cooked and flakes easily with a fork.
7. Remove from oven and garnish with lemon slices and chopped fresh parsley before serving.
8. Serve hot.

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Grilled Mahi Mahi with Mango 

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 10g
• Carbs: 16g
• Protein: 30g

Ingredients:

• 4 mahi mahi fillets
• 2 tablespoons of olive oil
• 1 teaspoon of chili powder
• 1 teaspoon of cumin
• Salt and pepper, to taste
• 1 ripe mango, diced
• 1/2 red onion, finely chopped
• 1 red bell pepper, diced
• 1 jalapeño, seeded and minced
• Juice of 1 lime
• 2 tablespoons of chopped fresh cilantro
• Tortilla chips, for serving (optional)

Directions:

1. Preheat the grill to medium-high heat.
2. Brush mahi mahi fillets with olive oil and season with chili powder, cumin, salt and pepper.
3. Grill mahi mahi fillets for 3-4 minutes per side or until fish is cooked and easily flakes with a fork.
4. Combine diced mango, finely chopped red onion, diced red bell pepper, minced jalapeño, lime juice and chopped fresh cilantro to make the mango salsa. Mix well.
5. Serve grilled mahi mahi fillets topped with mango.
6. Serve hot with tortilla chips on the side if desired.

Almond-Crusted Trout

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 320
• Fat: 22g
• Carbs: 4g
• Protein: 28g

Ingredients:

• 4 trout fillets
• 1/2 cup of almond flour
• 1/4 cup of grated parmesan cheese
• 1 teaspoon of smoked paprika
• 1 teaspoon of garlic powder
• Salt and pepper, to taste
• 2 eggs, beaten
• 2 tablespoons of olive oil
• Lemon wedges, for serving
• Chopped fresh parsley, for garnish (optional)

Directions:

1. Mix almond flour, grated parmesan cheese, smoked paprika, garlic powder, salt and pepper.
2. Dip each trout fillet into the beaten eggs, then coat with the almond flour mixture, pressing gently to adhere.
3. Heat olive oil in a large skillet over medium heat.
4. Add trout fillets to the skillet and cook for 3-4 minutes per side or until golden brown and cooked.
5. Remove from heat and serve hot with lemon wedges.
6. Garnish with chopped fresh parsley if desired.

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Blackened Catfish

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 16g
• Carbs: 2g
• Protein: 30g

Ingredients:

• 4 catfish fillets
• 2 tablespoons of olive oil
• 2 tablespoons of Cajun seasoning
• 1 teaspoon of paprika
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1/2 teaspoon of dried thyme
• 1/2 teaspoon of dried oregano
• Salt and pepper, to taste
• Lemon wedges, for serving

Directions:

1. Mix Cajun seasoning, paprika, garlic powder, onion powder, dried thyme, dried oregano, salt and pepper to make the blackened seasoning.
2. Pat catfish fillets dry with paper towels, then rub both sides of each fillet with the blackened seasoning mixture.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add catfish fillets to the skillet and cook for 3-4 minutes per side or until blackened and cooked.
5. Remove from heat and serve hot with lemon wedges.

Seafood Paella

Prep Time: 20 minutes          Total Time: 45 minutes

Nutrition Facts (per serving):

• Calories: 380
• Fat: 7g
• Carbs: 52g
• Protein: 28g

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 cup of Arborio rice
• 2 cups of chicken broth
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of saffron threads
• 1 cup of frozen peas
• 1 lb of mussels, cleaned and debearded
• 1 lb of clams, scrubbed
• 8 oz of calamari rings
• Salt and pepper, to taste
• Lemon wedges, for serving
• Chopped fresh parsley, for garnish

Directions:

1. Heat olive oil in a large skillet or paella pan over medium heat.
2. Add diced onion and minced garlic and sauté until softened.
3. Add diced red bell pepper and yellow bell pepper to the skillet.
4. Cook for 2-3 minutes until slightly softened.
5. Stir in Arborio rice, smoked paprika and saffron threads.
6. Cook for 1-2 minutes until rice is well coated with the oil and spices.
7. Pour chicken broth into the skillet and bring to a simmer.
8. Cover and cook for 15-20 minutes or until rice is almost cooked.
9. Stir in frozen peas, mussels, clams and calamari rings.
10. Cover and cook for 5-7 minutes or until seafood is cooked and mussels and clams have opened.
11. Season with salt and pepper to taste.
12. Remove from heat and let it rest for a few minutes before serving.
13. Serve hot with lemon wedges on the side for squeezing over the paella.
14. Garnish with chopped fresh parsley.

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Lemon Garlic Butter Scallops

Ingredients:

• 1 lb of scallops
• 2 tablespoons of butter
• 2 cloves of garlic, minced
• Zest and juice of 1 lemon
• Salt and pepper, to taste
• Chopped fresh parsley, for garnish

Directions:

1. Pat scallops dry with paper towels and season with salt and pepper.
2. Heat butter in a large skillet over medium-high heat.
3. Add minced garlic and cook for 1 minute until fragrant.
4. Add scallops to the skillet in a single layer so as not to overcrowd them.
5. Cook for 2-3 minutes per side or until golden brown and cooked.
6. Remove from heat and squeeze lemon juice over the scallops.
7. Sprinkle with lemon zest and chopped fresh parsley before serving.
8. Serve hot.

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• 2 tablespoons of coconut oil
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 tablespoon of grated ginger
• 2 tablespoons of red curry paste
• 1 can (14 oz) of coconut milk
• 1 cup of vegetable broth
• 2 tablespoons of fish sauce
• 2 tablespoons of brown sugar
• 2 lbs of mussels, cleaned and debearded
• Juice of 1 lime
• Chopped fresh cilantro, for garnish
• Cooked rice, for serving

Directions:

1. Heat coconut oil in a large pot over medium heat.
2. Add diced onion, minced garlic and grated ginger.
3. Sauté until softened and fragrant.
4. Stir in red curry paste and cook for 1-2 minutes until fragrant.
5. Pour in coconut milk, vegetable broth, fish sauce and brown sugar.
6. Bring to a simmer.
7. Add cleaned mussels to the pot and cover with a lid.
8. Cook for 5-7 minutes or until the mussels have opened.
9. Discard any unopened mussels.
10. Squeeze lime juice over the cooked mussels and stir gently.
11. Serve hot, garnished with chopped fresh cilantro.
12. Serve with cooked rice on the side.

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Garlic Butter Lobster Tails

Prep Time: 15 minutes          Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 18g
• Carbs: 2g
• Protein: 28g

Ingredients:

• 4 lobster tails
• 1/2 cup of unsalted butter
• 4 cloves of garlic, minced
• Salt and pepper, to taste
• Lemon wedges, for serving
• Chopped fresh parsley, for garnish

Directions:

1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with aluminum foil.
3. Use kitchen shears to carefully cut through the top shell of each lobster tail lengthwise, stopping at the tail.
4. Gently pry the shell open, leaving the meat attached to the bottom shell.
5. Melt butter in a small saucepan over medium heat.
6. Add minced garlic and cook for 1-2 minutes until fragrant.
7. Brush garlic butter over the exposed lobster meat and season with salt and pepper.
8. Place lobster tails on the prepared baking sheet.
9. Bake in the oven for 12-15 minutes or until lobster meat is opaque and cooked.
10. Remove from oven and let it cool for a few minutes before serving.
11. Serve hot with lemon wedges on the side for squeezing over the lobster tails.
12. Garnish with chopped fresh parsley.

Cajun Crab Cakes

Prep Time: 15 minutes          Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 220
• Fat: 12g
• Carbs: 8g
• Protein: 20g

Ingredients:

• 1 lb of lump crabmeat, picked over for shells
• 1/2 cup of breadcrumbs
• 1/4 cup of mayonnaise
• 2 tablespoons of chopped fresh parsley
• 1 tablespoon of Dijon mustard
• 1 teaspoon of Cajun seasoning
• 1 egg, beaten
• 2 tablespoons of olive oil
• Lemon wedges, for serving
• Tartar sauce, for serving (optional)

Directions:

1. Combine lump crabmeat, breadcrumbs, mayonnaise, chopped fresh parsley, Dijon mustard, Cajun seasoning and beaten egg. Mix until well combined.
2. Shape the crab mixture into patties of the desired size.
3. Heat olive oil in a skillet over medium heat.
4. Add crab cakes to the skillet and cook for 3-4 minutes per side or until golden brown and heated.
5. Remove from heat and serve hot with lemon wedges.
6. Optionally, serve with tartar sauce on the side for dipping.

Pineapple Teriyaki Chicken Skewers

Prep Time: 15 minutes          Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 6g
• Carbs: 32g
• Protein: 26g

Ingredients:

• 1 lb of boneless, skinless chicken breasts, cut into chunks
• 1 cup of pineapple chunks
• 1 red bell pepper, cut into chunks
• 1 green bell pepper, cut into chunks
• 1/2 cup of teriyaki sauce
• 2 tablespoons of soy sauce
• 2 tablespoons of honey
• 1 tablespoon of sesame oil
• Wooden skewers, soaked in water

Directions:

1. Mix teriyaki sauce, soy sauce, honey and sesame oil to make the marinade.
2. Thread chicken chunks, pineapple chunks and bell pepper chunks onto soaked wooden skewers.
3. Place skewers in a shallow dish and pour the marinade over them.
4. Let them marinate in the refrigerator for at least 30 minutes.
5. Preheat the grill to medium-high heat.
6. Remove skewers from the marinade and discard excess marinade.
7. Grill skewers for 5-7 minutes per side or until chicken is cooked and vegetables are tender.
8. Serve hot.

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Mango Salsa Chicken

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 8g
• Carbs: 22g
• Protein: 30g

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper, to taste
• 1 tablespoon of olive oil
• 1 mango, diced
• 1/2 red onion, diced
• 1 jalapeño, seeded and minced
• Juice of 1 lime
• 2 tablespoons of chopped fresh cilantro

Directions:

1. Season chicken breasts with salt and pepper.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add chicken breasts and cook for 5-6 minutes per side or until golden brown and cooked.
4. Combine diced mango, diced red onion, minced jalapeño, lime juice and chopped fresh cilantro to make the salsa. Mix well.
5. Serve cooked chicken breasts topped with mango salsa.
6. Serve hot.

Grilled Peach and Halloumi Salad

Prep Time: 10 minutes          Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 18g
• Carbs: 20g
• Protein: 10g

• 2 ripe peaches, halved and pitted
• 8 oz of halloumi cheese, sliced
• 4 cups of mixed salad greens
• 1/4 cup of balsamic glaze
• 2 tablespoons of olive oil
• Salt and pepper, to taste

Directions:

1. Preheat the grill to medium-high heat.
2. Brush peach halves and halloumi slices with olive oil and season with salt and pepper.
3. Grill peaches for 2-3 minutes per side or until grill marks appear and peaches are slightly softened.
4. Grill halloumi slices for 1-2 minutes per side or until grill marks appear and the cheese is warmed.
5. Arrange mixed salad greens on serving plates.
6. Top with grilled peach halves and grilled halloumi slices.
7. Drizzle with balsamic glaze.
8. Serve immediately.

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Watermelon Feta Salad

Prep Time: 10 minutes          Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 180
• Fat: 10g
• Carbs: 20g
• Protein: 6g

Ingredients:

• 4 cups of cubed seedless watermelon
• 4 oz of feta cheese, crumbled
• 1/4 cup of fresh mint leaves, chopped
• 2 tablespoons of balsamic glaze
• 1 tablespoon of extra virgin olive oil
• Salt and pepper, to taste

Directions:

1. Combine cubed watermelon, crumbled feta cheese and chopped fresh mint leaves.
2. Drizzle with extra virgin olive oil and balsamic glaze.
3. Season with salt and pepper to taste.
4. Toss gently to combine.
5. Serve chilled.

Mango Avocado Quinoa Salad

Prep Time: 15 minutes          Total Time: 20 minutes

Ingredients:

• 1 cup of quinoa, cooked
• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1/4 cup of red onion, finely chopped
• 1/4 cup of fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons of olive oil
• Salt and pepper, to taste

Directions:

1. Combine cooked quinoa, diced mango, diced avocado, chopped red onion and chopped fresh cilantro.
2. In a small bowl, whisk lime juice and olive oil to make the dressing.
3. Drizzle the dressing over the quinoa salad.
4. Season with salt and pepper to taste.
5. Toss gently to combine.
6. Serve chilled or at room temperature.

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