2020 Week 1 Egg Muffins

Ingredients

3 slices uncured turkey, pork or chicken bacon, chopped

2 cups finely chopped broccoli

4 scallions, sliced

8 large eggs

1 cup shredded Cheddar cheese

½ cup unsweetened almond milk

½ teaspoon salt

½ teaspoon ground pepper

Directions

1. Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.
2. Bake bacon in a large cookie sheet in the oven until crisp, 4 to 5 minutes, turning once.
3. Remove with a slotted spoon to a paper towel-lined plate.
4. Meanwhile, whisk eggs, cheese, milk, salt and pepper in a large bowl. Stir
5. in the bacon, broccoli and scallions. Divide the egg mixture among the prepared muffin cups.
6. Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the muffin tin.

2020 Week 1 Raspberry overnight oatmeal

Ingredients

½ cup Greek yogurt

½ cup gluten free old-fashioned rolled oats

½ cup unsweetened almond milk

3 teaspoons coconut sugar

1 teaspoon cinnamon

1 scoop No Whey Protein Powder (pea protein)

1 TBSP Raspberries

Directions

1. Combine Greek yogurt, oats, almond milk, coconut sugar and cinnamon in a sealable container (I use a mason jar) and stir until smooth.
2. Last add raspberries to the top to oat mixture. Cover and chill 8 hours or overnight. Serve chilled.

2020 Week 1 Tomato Soup

Ingredients

¾ cup no-salt-added canned tomato puree

¼ cup low-sodium chicken broth

1 tablespoon Greek Yogurt

1 cup sliced cucumber

½ avocado, diced

1 tsp. extra virgin olive oil

1 tsp. red wine vinegar

Directions

1. Whisk tomatoes, broth and Greek yogurt in a large heatproof mug. (I use a mason jar)
2. When ready to eat – microwave on High, stirring occasionally, until heated through and creamy, about 2 minutes.
3. Serve with cucumber & avocado, tossed both with extra virgin olive oil and red wine vinegar.

2020 Week 1 Broccoli and avocado dip snack

Ingredients

1 cup broccoli florets

1 ripe avocado, peeled and pitted

½ cup nonfat plain Greek yogurt

5 tsp dried cilantro leaves

2 tablespoons chopped onion

1 tablespoon lime juice

¼  teaspoon salt

¼ teaspoon freshly ground pepper

Directions

1. Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.

2020 Week 1 Cajun Salmon and Chicken with Greek Yogurt Remoulade

Ingredients

2 (5 ounce) salmon fillets (fresh or frozen, thawed), skin and pin bones removed

2 (5 ounce) Chicken breast – I make this recipe with chicken also because my husband will not eat salmon!

¼ cup nonfat plain Greek yogurt

1 small shallot, finely chopped

2 tps finely chopped dried parsley

2 teaspoons cider vinegar

1 teaspoon prepared horseradish

1 teaspoon Dijon mustard

¼ teaspoon sweet paprika plus 1/8 teaspoon, divided

⅛ teaspoon garlic powder plus ¼ teaspoon, divided

Pinch of salt plus 1/4 teaspoon, divided

Pinch of ground pepper plus 1/8 teaspoon, divided

3 teaspoons extra virgin olive oil, divided

Directions

2. Whisk together yogurt, shallot, parsley, vinegar, horseradish, mustard, 1/4 tsp. paprika, 1/8 tsp. garlic powder, and a pinch each of salt and pepper in a small bowl. Cover and refrigerate until ready to use.
3. Pat both sides of the fish and chicken dry with a paper towel. Brush both sides with 2 tsp. oil. Season both sides evenly with the remaining 1/4 tsp. each salt and garlic powder, and 1/8 tsp. each paprika and pepper.
4. Heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. When hot, add the fish, skinned-side up. Cook, pressing down on the fish with a spatula, but otherwise not moving the fillets, until the undersides are golden brown, about 5 minutes.
5. Using the spatula, very carefully flip the fillets. Continue cooking, without moving, until the undersides are golden brown and the fish is opaque and just beginning to flake, another 2 to 3 minutes. Serve immediately, with the remoulade.
6. You will do the same as step 3 & 4 for the chicken, however cook the chicken through.
7. Serve with cauliflower salad and steamed green beans.

2020 Week 1 Cauliflower salad

Ingredients

1 head of cauliflower, steamed

¾ teaspoon salt, divided

½ cup mayonnaise

½ cup low-fat plain Greek yogurt

¼ cup finely chopped onion

2 tablespoons Dijon mustard

½ teaspoon ground pepper

2 hard-boiled eggs, chopped

1 cup chopped celery

Directions

1. Once cauliflower is steamed, spread in a single layer on a rimmed baking sheet and sprinkle with 1/4 teaspoon salt; let cool 15 minutes.
2. Meanwhile, whisk mayonnaise, yogurt, onion, mustard, pepper and the remaining 1/2 teaspoon salt in a large bowl. Add the cauliflower, eggs and celery; stir well to coat. Serve at room temperature or refrigerate until cold.

Week 1 2020 Zucchini noodle pasta

Ingredients

Sauce

1 tablespoon extra-virgin olive oil

1 large onion, chopped

4 cloves garlic, minced

1 tablespoon Italian seasoning

1 pound lean ground turkey or chicken

8 ounces mushrooms, chopped (optional)

½ teaspoon salt

1 (28 ounce) can crushed tomatoes

8 tsp. dried parsley

Pasta

8 cups zucchini noodles (from 3 medium zucchini)

½  cup grated Parmesan cheese

Directions

Sauce

1. Heat oil in a large skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Stir in garlic and Italian seasoning; cook until fragrant, about 1 minute. Add turkey/chicken, mushrooms and salt; cook, crumbling the turkey with a wooden spoon and stirring, until the turkey is no longer pink and the mushrooms are cooked, about 10 minutes.
2. Increase heat to medium-high. Stir in tomatoes and cook, stirring occasionally, until thickened, about 5 minutes. Stir in parsley.
3. As the sauce cooks, divide zucchini noodles among 4 single-serving containers with lids (about 2 cups per container).
4. Add 3/4 cup of the sauce and 2 tablespoons Parmesan to each container.
5. Seal and refrigerate for up to 4 days.

2020 Week 1 Nicoise Salad with Grilled Chicken

Ingredients

Salad

3 cups spring mix salad greens

¼ cup steamed green beans

¼ cup steamed cauliflower

¼ cup grape tomatoes, halved

1 large hard-boiled egg, sliced

2 TBSP ounce pitted Kalamata olives

2 tablespoons crumbled reduced fat feta cheese (1/2 oz.)

1 (6 oz.) Grilled Chicken breast, cubed

Dressing

2 TBSP lemon juice

½ tsp. minced garlic

¼ tsp. dried thyme

1/8 tsp. salt

1/8 tsp. pepper

Directions

Dressing

1. To make a quick homemade lemon vinaigrette, whisk 2 Tbsp. lemon juice with 1/2 tsp. minced garlic, 1/4 tsp. dried thyme, and 1/8 tsp. each salt and pepper. Slowly whisk in ¼ cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator, for up to 5 days. Bring to room temperature before using.
2. Toss salad greens with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.
3. Gently toss green beans and cauliflower with the remaining 2 tsp. vinaigrette; arrange on top of the salad greens. Top with tomatoes, egg, olives, and feta and serve.

2020 Week1 Brown rice bowls with roasted veggies and fried eggs

Ingredients

6 large shallots, halved lengthwise

3 tablespoons olive oil, divided

1 pound thick asparagus spears, trimmed and cut into 2-inch pieces

6 ounces cremini mushrooms, halved lengthwise

3 tablespoons balsamic vinegar

1 tablespoon chopped fresh thyme

½  teaspoon ground pepper

½  teaspoon salt, divided

2 cups unsweetened almond milk

2 cups unsalted chicken stock

¾ cup brown rice

½ cup grated Parmesan cheese

4 large eggs

Directions

1. Preheat oven to 425 degrees F. Line a large rimmed baking sheet with foil.
2. Place shallots on the prepared pan; drizzle with 1 tablespoon oil and toss to coat. Roast until lightly browned, about 12 minutes.
3. Add asparagus, mushrooms, vinegar, thyme, pepper, 1/4 teaspoon salt and 1 tablespoon oil to the pan with the shallots. Stir to coat. Roast until the vegetables are just tender, about 8 minutes.
4. Cook brown rice according to directions. Remove from heat; stir in Parmesan.
5. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add eggs, 1 at a time; cook, using a rubber spatula to keep the eggs separate, until the whites are completely cooked but the yolks are still slightly runny, 2 to 3 minutes.
6. Spoon the brown rice into 4 shallow bowls; top with the vegetables and eggs and sprinkle with the remaining 1/4 teaspoon salt.

2020 Week 1 Stuffed Peppers

Ingredients

2 large bell peppers, halved lengthwise, seeds removed

1 tablespoon extra-virgin olive oil

1 large onion, halved and sliced

1 (8 ounce) package mushrooms, thinly sliced (optional)

12 ounces roast beef, thinly sliced

1 tablespoon Italian seasoning

½ teaspoon ground pepper

¼ teaspoon salt

1 tablespoon Worcestershire sauce

4 slices provolone cheese

Directions

1. Preheat oven to 375 degrees F.
2. Place pepper halves on a rimmed baking sheet. Bake until tender but still holding their shape, about 30 minutes.
3. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, until starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring, until they’re softened and release their juices, about 5 minutes more. Add Italian seasoning, pepper and salt; cook, stirring, until another 1 to 2 minutes more. Remove from heat and stir in Worcestershire.
4. Preheat broiler to high. Divide the filling between the pepper halves and top each with roast beef and a slice of cheese. Broil 5 inches from the heat until the cheese is melted and lightly browned, 2 to 3 minutes.
5. Serve with frozen Cauliflower or Broccoli fries or tots. (I purchase the Green Giant brand with no potato.)

2020 Week 1 Baked Chicken Parmesan

Ingredients

1 pound thinly sliced and grilled chicken breast

¾ teaspoon salt, divided

½ teaspoon ground pepper, divided

2 tablespoons extra-virgin olive oil

1 cup chopped onion

2 cloves garlic, minced

1 (28 ounce) can no-salt-added crushed tomatoes

¼ cup dry red wine

1 teaspoon dried basil

1 teaspoon dried oregano

1 ½ cups shredded part-skim mozzarella cheese

½ cup grated Parmesan cheese

Thinly sliced fresh basil for garnish (optional)

Directions

1. Preheat oven to 400 degrees F. Coat 1 large baking sheets with cooking spray.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, until softened, about 4 minutes. Add garlic and cook for 1 minute. Add tomatoes, wine, basil, oregano, 1/4-teaspoon salt and the remaining 1/4-teaspoon pepper; bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, until thickened, about 10 minutes.
3. Spread about 1 cup of the sauce in a 9-by-13-inch baking dish. Arrange half the grilled chicken on the sauce. Top with 1 cup sauce and sprinkle with half the mozzarella and half the Parmesan. Repeat with the remaining ingredients to make one more layer.
4. Bake until the sauce is bubbling around the edges and the cheese has browned in spots, about 25 minutes. Let cool for 10 minutes. Sprinkle with basil before serving, if desired.

2020 Week 1 Mason Jar Tuna Salad

Ingredients

Dressing

1 clove garlic, minced

1 tablespoon white-wine vinegar

1 1/2 teaspoons Dijon mustard, (gluten free, smooth)

½ teaspoon local honey

⅛ teaspoon salt

Freshly ground pepper, to taste

1/3 cup extra-virgin olive oil

Salad

3 cups bite-sized pieces chopped kale

1 2.5-ounce pouch tuna in water

½  cup rinsed canned chickpeas

1 carrot, peeled and shredded

Directions

Dressing

1. Whisk garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil.

Salad

2. Layer a mason jar in the follow order 2 TBSP dressing, chickpeas, carrot, tuna and kale. Screw lid onto the jar and refrigerate for up to 2 days.
3. To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the kale.

2020 Week 1 Thai pork and brown rice noodles

Ingredients

4 teaspoons honey

1 tablespoon fish sauce

1 tablespoon chili-garlic sauce

2 tablespoons olive oil

1 pound thin boneless pork chops, trimmed and cut into 1/4-inch strips

6 scallions, sliced, white and green parts separated

1 ½ tablespoons minced fresh garlic

1 tsp. dried ginger

¼  teaspoon ground pepper

1 small English cucumber, thinly

sliced (about 2 cups)

1 . cups fresh bean sprouts

1 cup julienned or shredded carrot

4 tsp. dried mint

4 tsp. cilantro, plus

2 tablespoons lime juice, plus wedges for serving

2 brown rice noodle cakes, I use this brand.

Directions

1. Combine honey, fish sauce, and chili-garlic sauce in a small bowl.
2. Heat oil in a large nonstick skillet or wok over medium heat. Add pork, scallion whites, garlic, ginger, and pepper; cook, stirring occasionally, until the pork is no longer pink, about 3 minutes.
3. Add the honey mixture, stirring and scraping up any browned bits from the bottom of the pan. Reduce heat to medium-low; continue cooking until the pork is just cooked through, about 2 minutes more. Remove from heat.
4. Cook rice noodles according to package directions. Reserve 1 cup of the cooking water, then drain the noodles.
5. Add the noodles to the pork. Add cucumber, bean sprouts, carrots, mint, cilantro, lime juice, and scallion greens; toss to coat. Stir in the reserved cooking water, 1/4 cup at a time, until the mixture is saucy and loose.
6. Divide the pork and noodle mixture among 4 bowls and garnish with cilantro, if desired. Serve with lime wedges.

2020 Week 1 Banana Pancakes

Ingredients

2 large eggs

1 medium banana

2 TBPS Maple syrup

Directions

1. Puree eggs and banana in a blender until smooth.
2. Lightly oil a large nonstick skillet and heat over medium heat.
3. Using 2 tablespoons of batter for each pancake, drop 4 mounds of batter into the pan. Cook until bubbles appear on the surface and the edges look dry, 2 to 4 minutes. Using a thin spatula, gently flip the pancakes and cook until browned on the bottom, 1 to 2 minutes more. Transfer the pancakes to a plate. Lightly oil the pan again and repeat with the remaining batter.
4. Serve with 1 TBSP Maple syrup per pancake

2020 Week 1 BBQ Chicken Tacos with slaw, brown rice pico de gallo and avocado

Ingredients

⅓ cup nonfat plain Greek yogurt

1 tablespoon coconut sugar

1 tablespoon lemon juice

1 tablespoon cider vinegar

¾  teaspoon kosher salt

¼  teaspoon ground pepper

Dash of hot sauce, optional

2 cups shredded cabbage (1/2 head)

2 cups shredded cooked chicken breast (about 6 oz.)

⅓ cup light barbecue sauce, (such as Annie’s Organic)

8 gluten free or corn tortillas

Chopped cilantro for garnish, optional

1 package frozen brown rice

pico de gallo

avocado

Directions

1. Combine yogurt, coconut sugar, lemon juice, vinegar, salt, pepper and hot sauce in a large bowl. Add cabbage and toss until fully coated.
2. Combine chicken and barbecue sauce in a medium microwavable bowl; toss until chicken is coated. Microwave on half power until heated through, about 1 minute.
3. Heat tortillas according to package directions. Fill each tortilla with 1/4 cup of the chicken and top with 3 tablespoons of the slaw. Garnish with cilantro and serve with brown rice, pico de gallo and avocado.