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Tag: quick & easy

  • Dijon Chicken w/ Zucchini & Tomatoes

    Dijon Chicken w/ Zucchini & Tomatoes

    How to Make Dijon Chicken w/ Zucchini & Tomatoes

    This chicken dish would go great served over quinoa. Quinoa is a gluten-free, whole-grain that is packed full of protein and cooks in about 15 minutes. You can now find it at most grocery stores.


    10 min prep time


    4servings


    1 chicken breast plus 3/4 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. In a small bowl combine zucchini, tomatoes, olive oil, 1/8 Tsp. black pepper and toss to coat. Set aside.
    2. In another small bowl mix together lemon juice and Dijon mustard. Set aside
    3. Season chicken breasts on both sides with 1/8 Tsp. pepper, garlic powder and oregano. Place chicken breasts in baking dish and brush top with mustard mixture. Sprinkle with Parmesan cheese.
    4. Pour zucchini and tomatoes around chicken in baking dish. Bake for 30 minutes or until done.
    Low Carb
    French
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast plus 3/4 cup vegetables


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      27g

    Ingredients

    nonstick cooking spray
    1

    medium zucchini (cut into 1/4-inch rounds)
    2

    grape tomatoes
    10 oz

    olive oil
    1 tbsp

    black pepper (ground, divided)
    1/4 tsp

    lemon (juiced)
    1/2

    Dijon Mustard
    2 tbsp

    chicken breasts (4-ounce each, boneless, skinless)
    4

    salt (optional)
    1/2 tsp

    garlic powder
    1/2 tsp

    dried oregano (dried)
    1 tsp

    Parmesan cheese (freshly grated )
    1 tbsp

  • Crunchy Mediterranean Tuna Salad Wrap

    Crunchy Mediterranean Tuna Salad Wrap

    How to Make Crunchy Mediterranean Tuna Salad Wrap

    This heart-healthy, Mediterranean-style tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. Serve in lettuce leaves for a light, low carb lunch.


    10 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.

    2. Divide the tuna mixture among the lettuce leaves (about 1/2 cup tuna salad per lettuce leaf). Fold to form a wrap.

    Low Carb
    Seafood
    Sandwiches
    No Cook
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      189mg
      4%

    Ingredients

    tuna in water
    12 oz

    light mayonnaise
    1/4 cup

    plain yogurt (non-fat)
    3 tbsp

    onion(s) (finely diced)
    1/4 cup

    celery (finely diced)
    1 stalks

    red bell pepper (finely diced)
    1/2 med

    Kalamata olives (chopped)
    3 tbsp

    black pepper
    1/4 tsp

    large butter lettuce
    6 leaves

  • Slow Cooker Gluten Free Spinach Lasagna

    Slow Cooker Gluten Free Spinach Lasagna

    How to Make Slow Cooker Gluten Free Spinach Lasagna

    This recipe is quick, delicious and makes a convenient meal the whole family will enjoy. This is a must try!


    10 min prep time


    12servings


    1 piece (1/12 of recipe)

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    Step-By-Step Instructions:

    1. Spray a slow cooker with cooking spray.

    2. In a medium bowl, mix together ricotta cheese, Parmesan cheese, 1/4 cup mozzarella cheese, and spinach.

    3. Spread 1 cup pasta sauce on bottom of slow cooker. Arrange 3 noodles side by side on top of sauce, break noodles apart to fit, if needed.

    4. Spread about 1/3 cup of ricotta-spinach mixture on top of noodles. Repeat layering with pasta sauce, noodles and ricotta spinach mixture 2 more times. Top with remaining pasta sauce and canned tomato sauce. Sprinkle top with 1 cup mozzarella cheese.

    5. Place cover on slow cooker. Cook on low setting for 2–3 hours or until done (cooking times vary based on slow cooker).

    6. *This recipe was tested with gluten-free lasagna noodles, but whole-wheat lasagna noodles could be used.

    Italian
    Slow Cooker
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 piece (1/12 of recipe)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    lasagna noodles (gluten-free)
    9 whole

    jarred pasta tomato sauce (lower sodium)
    24 1/2 oz

    frozen spinach (10-ounce, chopped, thawed and drained)
    1 package

    part skim mozzarella cheese (shredded, divided)
    1 cup

    low-fat ricotta cheese
    1 cup

    nonstick cooking spray
    1 whole

    Parmesan cheese (freshly grated)
    1/4 cup

    tomato sauce (1 8-ounce can, no-salt added)
    8 oz

  • Crisp Pecan Tilapia

    Crisp Pecan Tilapia

    How to Make Crisp Pecan Tilapia

    This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!


    10 min prep time


    2servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
    2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
    3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.
    Low Sodium
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      75mg

      25%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      24g

    Ingredients

    yellow cornmeal
    2 tbsp

    panko or plain dried bread crumbs
    2 tbsp

    Cornstarch
    1 tsp

    lemon pepper (salt-free)
    1/2 tsp

    tilapia (about 4-ounces each, rinsed and patted dry)
    2

    fresh lemon juice
    2 tsp

    pecans (coarsely chopped, dry-roasted)
    2 tbsp

    fresh Italian (flat-leaf) parsley (snipped)
    1 tbsp

  • Creole Chicken And Peppers

    Creole Chicken And Peppers

    How to Make Creole Chicken And Peppers


    5 min prep time


    50 min cook time


    4servings


    1 chicken thigh, 1/2 cup pepper mixture, and 1/2 cup rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Brown the chicken on one side, about 5 minutes. Turn and top with the remaining ingredients, except the rice. Bring to a boil, reduce heat to medium- low, cover, and cook 40 minutes or until done.
    2. Five minutes before serving, prepare rice according to package directions. Serve chicken mixture over rice.
    French
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup pepper mixture, and 1/2 cup rice


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      435mg
      9%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    chicken thighs (bone-in, skinned)
    4

    frozen pepper stir-fry
    1/2 (14-oz) package

    celery (sliced)
    1 cup

    bay leaves (dried)
    1

    thyme leaves (dried)
    1/2 tsp

    picante sauce
    3/4 cup

    instant brown rice
    1 (8.8 oz) package (2 cups cooked)

  • Cod With Avocado Corn Salsa Salad

    Cod With Avocado Corn Salsa Salad

    How to Make Cod With Avocado Corn Salsa Salad


    10 min prep time


    8 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup salsa

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    Step-By-Step Instructions:

    1. Preheat grill or grill pan coated with cooking spray to medium-high heat.
    2. Combine all salsa ingredients, except the avocado, in a medium bowl. Gently stir in the avocado and set aside.
    3. Brush both sides of the fish fillets with oil and sprinkle evenly with the cumin, 1/4 teaspoon of the salt, and black pepper. Cook
    4. 4 minutes on each side or until opaque in center. Serve with salsa alongside.
    Seafood
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup salsa


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      23g

    • Potassium
      810mg
      17%

    Ingredients

    grape tomatoes (quartered)
    1 cup

    frozen corn kernels (thawed)
    1 cup

    cilantro (chopped)
    1/4 cup

    red onion or jalapeño chili pepper (finely chopped)
    1/4 cup

    lime juice
    2 tbsp

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/4 tsp

    ripe medium avocado (peeled, seeded, and chopped)
    1

    cod filets (rinsed and patted dry)
    4

    Extra Virgin Olive Oil
    1 tbsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    Black pepper to taste
    1

  • Coconut Curry Trail Mix

    Coconut Curry Trail Mix

    How to Make Coconut Curry Trail Mix

    This quick and satisfying snack is great when you need something to take with you that wont spoil. You can portion out 2 Tbsp. servings in snack-size containers to help with portion control.


    5 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium plastic container place almonds, peanuts, chocolate chips, sunflower seeds and coconut. Spray mixture evenly with cooking spray and then sprinkle on curry powder. Place lid on plastic container and gently shake contents to mix well.
    Low Carb
    Low Sodium
    Snacks
    Quick & Easy
    Vegetarian
    Gluten-Free
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    curry powder
    1/4 tsp

    nonstick cooking spray
    1

    sunflower seeds
    1/4 cup

    sweetened coconut flakes
    3 tbsp

    chocolate chips
    1/4 cup

    whole roasted almonds
    1 cup

    unsalted peanuts
    1 1/2 cup

  • Cod on Roasted Pepper and White Beans

    Cod on Roasted Pepper and White Beans

    How to Make Cod on Roasted Pepper and White Beans

    This dish calls for fish and beans – both tasty, lean protein options! Serve it with a green salad or steamed green beans to round out your meal.


    4servings


    3 ounces cooked fish + 1/2 cup bean mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the paprika, 1/4 Tsp. of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 Tsp. of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center.
    2. Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
    3. To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.
    Fiber Focused
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish + 1/2 cup bean mixture


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      60mg

      20%

    • Sodium
      505mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g

    • Protein
      32g

    • Potassium
      490mg
      10%

    Ingredients

    paprika
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fish fillets (such as cod, about 5 ounces each, rinsed and patted dry)
    4

    Extra Virgin Olive Oil
    1 tsp

    water
    1/4 cup

    navy beans or Great Northern (15-ounce, no-salt-added, rinsed and drained)
    1 can

    Kalamata olives (pitted, coarsely chopped)
    16

    roasted red peppers (diced)
    1/2 cup

    medium garlic (minced)
    2 clove

    Extra Virgin Olive Oil
    2 tsp

    fresh rosemary or to taste (chopped)
    1/2 tsp

    salt
    1/8 tsp

  • Citrus Mahi-Mahi Packet with Broccoli

    Citrus Mahi-Mahi Packet with Broccoli

    How to Make Citrus Mahi-Mahi Packet with Broccoli

    If you’re not sure how to start cooking fish, try a simple and delicious method like this packet. It’s full of fresh flavors from lemon, orange and dill. Sealing the fish in a parchment paper pouch steams it to perfection and infuses the fish with flavor from the citrus and herbs. If you don’t have parchment paper, aluminum foil will also work. We used mahi-mahi, but you could make this recipe with any type of fish filet.


    5 min prep time


    25 min cook time


    2servings


    1 mahi-mahi fillet, 1 cup broccoli

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    Step-By-Step Instructions:

    1. Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.
    2. In a small bowl, whisk together lemon juice, olive oil, pepper and dill.
    3. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.
    4. Place packets on baking sheet and bake for 25 minutes or until done.
    5. While fish is baking, steam broccoli for 5-6 minutes.
    6. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.
    Veggie Rich
    Fiber Focused
    Seafood
    Cooking for 1 or 2
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 mahi-mahi fillet, 1 cup broccoli


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      32g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (juiced)
    1/2

    olive oil
    1 tbsp

    black pepper
    1/4 tsp

    chopped fresh dill
    2 tbsp

    lemon (sliced)
    1

    orange (sliced)
    1

    mahi-mahi fillets
    2 (5-oz) fillets

    broccoli (cut into florets)
    1 crown

  • Cinnamon Roasted Pears

    Cinnamon Roasted Pears

    How to Make Cinnamon Roasted Pears

    Fruit is a great end to a meal. By experimenting with roasting and grilling fruit, you can bring out its maximum flavor. This recipe could easily be made with apples too.


    10 min prep time


    4servings


    1/2 pear

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. In a small bowl (using fingers) combine margarine, cinnamon and brown sugar. Add walnuts and mix.
    3. Arrange the pears cut side up in an 8-inch square glass baking dish. Pour 1/4 cup water in bottom of pan.
    4. Divide the brown sugar mixture evenly among the pear halves and place in middle of pears.
    5. Bake until the pears are tender and beginning to brown, about 45 minutes.
    Low Sodium
    Kid Friendly
    Grilling
    Vegetarian
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 pear


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      1g

    Ingredients

    Smart Balance margarine
    1 tbsp

    ground cinnamon
    1/2 tsp

    low-calorie brown sugar substitute
    2 tbsp

    medium Anjou Pears ((about 6.5 ounces each) peeled, cored and sliced in half)
    2

    walnuts (chopped)
    1 tbsp

    water
    1/4 cup