Spicy Shrimp and Tomato Rotini

A pasta dish full of flavor with a handful of ingredients that only takes 20 minutes to make.

Ingredients:

• 8oz dry rotini noodles
• 1/2 lb frozen shrimp
• 2 tablespoons olive oil
• 2 garlic cloves, thinly sliced
• 3 tablespoons capers, rinsed and drained
• 1/4 teaspoon crushed red-pepper flakes
• 1/4 teaspoon cayenne
  
• 1/2 teaspoon cumin seeds
  
• 1 can diced tomatoes
  

Directions

1. Cook pasta according to package directions.
2. Season shrimp with salt and pepper.
3. Heat olive oil over medium high in sauce pan and add shrimp, cook until lightly browned and opaque and remove from pan.
4. Reduce heat to medium, add garlic and next 5 ingredients. Cook until tomatoes soften and sauce thickens, 10-15 minutes.
5. Combine pasta, sauce and shrimp. Serve right away.

Serves 4

Stuffed Portebello Mushrooms with Quinoa

These stuffed mushrooms are delicious and won't leave you feeling guilty and makes a great romantic meal for two.

Quinoa as a side dish to a vegetarian meal since quinoa has an extremely high protein content(12%-18%), a balanced set of essential amino acids making it an unusually complete protein source among plant foods. On top of that it is a good source of dietary fiber, magnesium, iron and is easy to digest.

Ingredients:

• 2 cups spinach chopped
• 2 white mushrooms chopped
• 1 small shallot chopped
• 1 garlic clove minced
• 2 ounces chopped almonds
• 1/3 cup shredded Parmesan
  
• 1 tablespoon herb and garlic cream cheese
• 1/4 cup chopped sun-dried tomatoes
• 1/3 cup dry quinoa
• 1 cup vegetable broth
• 2 large portebello mushrooms stems and gills removed
• 6 grams feta cheese
  
• 1 red pepper

Directions

1. Preheat oven to 350°F.
2. Grill red pepper, chop and puré.
3. Combine spinach and next 7 ingredients, mix well and set aside.
4. Place spinach mixture on mushroom caps and then wrap in tin foil and bake for 15minutes
   
5. Combine quinoa and vegetable broth in a pot bring to a boil, reduce heat cover and let simmer for 15-20 minutes. Keep warm.
6. Remove mushrooms from oven crumble feta on top of mushroom caps and return to oven for 5 minutes or until feta has browned slightly.
7. Serve quinoa and mushroom together with red pepper puré.

Serves 2

A quick tip to mold quinoa, spoon into a measuring cup and flip onto plate.

Linguine with Tomatoes and Pesto

Ok so this has to be one of my all time favorite meals. It's so quick and easy to make, and the simple ingredients really work well together to make an extremely tasty dish.

One serving is only 390 calories, 14g of protein and 8g of fiber making up an extremely well balanced meal.

Ingredients

• 2oz dry whole wheat linguine
  
• 1/2lb cherry tomatoes halved
  
• 4 tablespoons olive oil
• 100g fresh basil chopped
  
• 1 1/2oz blanched almonds (you can use pine nuts they are delicious but expensive)
• 1/2 cup Parmesan grated
• 2 cloves garlic
• salt and freshly ground black pepper

Directions

1. Preheat oven to 350°F.
2. Cook pasta according to package directions.
3. Place tomatoes on baking sheet and sprinkle with salt, pepper and 2 tablespoons of olive oil and bake for 15minutes.
4. Combine the remaining 2 tablespoons of olive oil and next 4 ingredients in a food processor and process.
5. Mix pasta and pesto and place in bowl, top with tomatoes and serve.

Serves 4

Grilled Chicken and Vegetable Salad

This salad is packed full of nutrients and is a quick and easy meal for those nights when you might be eating dinner a little later than usual. Even making a dressing can be quick and easy if you are adventurous.

The use of arugula adds a spicy edge, plenty of nutrients and this leafy green used regularly in ones diet has been proven to prevent cancer.

Ingredients:

• 4 boneless skinless chicken breasts
• 8 tablespoons dressing (I made a dill dressing which I will add the recipe for at the bottom)
• 1 medium zucchini, chopped into bite sized pieces
• 1/4 red onion coarsely chopped
• 2 plum tomatoes coarsely chopped
• 6 cups organic baby arugula
• 1/2 cup crumbled feta cheese
• salt and freshly ground black pepper
  

Directions

1. Heat grill to 350°F.
2. Sprinkle chicken with salt and pepper to taste.
3. Place chicken, zucchini and onion on grill until done about 3-4 minutes per side, adding tomatoes in about half way through.
4. Remove chicken and vegetables from the grill cut chicken crosswise into thin slices.
5. Combine chicken, vegetables and dressing and serve.

Serves 4

Dill Dressing

Ingredients

• 1/2 cup low fat plain yogurt
• 1/4 cup dill finely chopped
• 2 garlic cloves crushed
• 2 tablespoons lemon juice freshly squeezed
• 1 tablespoon olive oil
• salt and freshly ground black pepper

Directions

1. Combine all ingredients in a jar and mix well

Sweet Pork and Peanut Stir Fry

If you have a sweet tooth but trying to stick to a diet this is the dinner for you. Filled with zucchini and sweet bell peppers using pork tenderloin will add a welcome texture and flavor.

Zucchini is extremely low in calories making it a great choice for a meal that would be otherwise a rather high calorie meal.

Ingredients:

• 2 small cuts pork tenderloin
• 1 red pepper chopped
  
• 1 large zucchini chopped
  
• 3 tablespoons olive oil
• 1 tablespoon sesame oil
  
• 2 cloves garlic minced
  
• 2 medium shallots chopped
  
• 1/3 cup green onion chopped
• 1 teaspoon ground ginger
  
• 3 tablespoons low sodium soy sauce
• 2 tablespoons honey
• 1/2 cup chicken broth
• 2 tablespoons flour
  
• 1/2 cup dry brown rice
• 1/2 cup honey roasted peanuts

Directions

1. Cook rice according to package directions.
2. Add peanuts to rice and keep warm
   
3. Whisk 2 tablespoons soy sauce, honey, chicken broth and flour in bowl and set aside.
4. Cut tenderloin into small pieces and mix with remaining tablespoon soy sauce to coat.
5. Heat 2 tablespoons olive oil in large skillet add tenderloin cook until browned and remove from skillet.
6. Add remaining 1 tablespoon olive oil, 1 tablespoon sesame oil shallot and zucchini saute for about one minute. Add soy sauce mixture, zucchini, ground ginger and green onion, cook until sauce has thickened.
7. Serve hot with a cup of rice.

Serves 4

Carrot Noodles with Pesto

This is an interesting dish where the carrots at the crunch and the nutrition. Carrots contain carotene which is metabolized into vitamin A in humans. They are also rich in antioxidants, dietary fiber and minerals.

Ingredients

• 4 oz dry spinach linguine
• 6 large carrots
• 2 cloves garlic
• 1/2 cup walnuts
• 1/2 cup fresh cilantro
• 2 tablespoons fresh oregano
• 3 tablespoons fresh basil
• 1 tablespoon olive oil

Directions

1. Cook past according to package directions.
2. Peel carrots into thin strips and set aside.
   
3. Combine garlic and next 5 ingredients in food processor, process and set aside.
4. When pasta is cooked mix with carrots and pesto.
5. Serve right away.

Serves 4

Popeye Lasagna

That's right it's full of spinach. Spinach is high in nutritional value and antioxidants which lowers your chances of heart disease. And believe it or not in this case cheese is actually good for you! Ricotta is full of protein, calcium, omega-3 and omega 6 fatty acids which means that this meal is nutritionally complete without the meat.

Ingredients

• 2 cups ricotta cheese
• 2 large eggs
• 11 ounces of fresh spinach chopped
• 1 650ml jar tomato sauce (I used Classico spinach and cheese tomato sauce)
• 8 no boil lasagna noodles
• 1.5 cups Gouda

Directions

1. Preheat oven to 400°F.
2. Whisk together ricotta, spinach, eggs 1/2 teaspoon salt, and 1/4 teaspoon pepper.
3. Spread a thin layer of tomato sauce in the bottom of a glass backing dish.
4. Arrange two noodles on top.
5. Spread with ricotta mixture and then with tomato sauce.
6. Sprinkle with one third of the Gouda.
7. Repeat to make two more layers ending with Gouda.
8. Cover with aluminum foil and bake for 30 minutes.
9. Remove foil; continue baking until golden brown on top and sauce is bubbling, about 15 minutes.
10. Let cool slightly before serving.

Serves 4-6

Cheese Grilled Shrimp Linguine

Cheese... shrimp... pasta! What could be better. This delicious one dish meal is super quick to make only as long as it takes to boil noodles.

Using low fat cheeses will reduce your saturated fats but will still add a lot of flavor.

Oh and did I say that this one was delicious yet...

Ingredients

• 4 oz dry linguini
• 1 lb medium shrimp, peeled and deveined
• 1 tablespoon Parmesan cheese
• 2 tablespoons ricotta
• 2 tablespoons crumbled feta
• 1 roasted red bell pepper chopped
• 1 cup cherry tomatoes halved
• 1 tablespoon chopped basil
• 1 garlic clove
  

Directions

1. Cook pasta according to package directions.
2. Grill shrimp on medium high heat until done approximately 6 minutes.
3. Combine Parmesan and next 6 ingredients in a bowl.
4. Once shrimp are done add to cheese mixture and toss.
5. Place pasta on dish and top with cheese and shrimp mixture.

Serves 2

Taco Rice Salad

This is a super quick and easy recipe for those nights when you just don't feel like cooking. Using ground turkey instead of ground beef will help reduce saturated fats and red meats from your diet.

Oh and for those vegetarians out there this can be easily adapted just warm the beans with the rice and spices instead of ground turkey :)

If you don't find enough flavor with just the salad you can add a simple sour cream dressing.

Ingredients:

• 1 tablespoon olive oil
• 1 lb ground turkey
• 1 garlic clove
• 3 cups cooked brown rice
• 1 teaspoon chili powder
• 1 teaspoon ground cumin (I add a about a half tablespoon seeds for crunch)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 cups spinach
• 3 cups chopped tomato
• 1/2 red onion (I found it to be a bit overpowering and may leave it out next time)
• 1 can black beans rinsed and drained
• 1/2 cup reduced fat cheddar cheese (full fat for those who like to indulge)
  

Directions:

1. Heat olive oil in pan over medium high heat. Add ground turkey and cook until browned.
2. Add rice and next four ingredients and mix.
3. Combine spinach, tomato, red onion and black beans in a bowl and toss.
4. Place 1 1/3 lettuce mixture in bowls and top is 3/4 cup of rice mixture and about 1 1/2 tablespoon cheese.

Quick Sour Cream Dressing

Ingredients:

• 2/3 cup fat free sour cream
• 2/3 cup picante sauce
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin

Directions

1. Combine all ingredients and mix well.
   

Rolled Eggplant with Sausage and Mozzarella

Never thought you would eat egg plant... Me either but I've been trying to sneak this strange vegetable into a number of different meals lately, and what a better disguise for the rather tasteless vegetable than sausage and cheese!

I'll be making my own tomato sauce for this recipe but if you don't have the time the stuff from the jar will do the trick too.

Making a little extra is always a good idea especially when you get to bring leftovers for lunch the next day!

Ingredients:

• 1 1/2lb Italian or Asian eggplant trimmed and cut lengthwise into slices 1/4 inch thick
• 1/4 cup plus 2 tablespoons olive oil
• 155 g Italian sausage casings removed
• 2 cups tomato sauce
• 1 cup ricotta
• 125 g fresh mozzarella cut into small pieces
• 4 tablespoons grated Parmesan
• salt and freshly ground pepper
  

Directions:

1. Preheat oven to 450°F .
2. Brush eggplant on both sides with 1/4 cup olive oil and season with salt.
3. Place in an even layer on backing sheet and bake until lightly browned and tender.
4. Remove from the oven and reduce oven temperature to 350°F
5. In a frying pan over medium high heat warm the remaining 2 tablespoons of olive oil.
6. Saute the sausage until cooked through.
7. Stir in the tomato sauce and bring to a boil. Reduce heat and let simmer.
8. Combine ricotta, mozzarella and 2 tablespoons of Parmesan in a small bowl.
9. Spoon cheese onto eggplant and roll.
10. Place sauce and eggplant into baking dish (I just used my saucepan as it is oven safe)
11. Sprinkle with remaining Parmesan and bake until the sauce is bubbling about 20 min.

Serves 4-6

Quick Spaghetti Sauce

Ingredients:

• 2 540ml cans of diced tomatoes
• 1/2 red onion, chopped
• 2 cloves garlic, finely chopped
• 2 tablespoons fresh basil, torn
• 2 tablespoons olive oil
• 1/8 teaspoon sugar
• salt and freshly ground black pepper

Directions

1. Combine the tomatoes, onion, garlic, basil, oil, sugar and salt in a saucepan.
2. Cover and let simmer over medium heat until tomatoes have broken down.
3. uncover and simmer over low heat until desired thickness (15-20 minutes).
4. If desired transfer to either a blender or food processor and process until smooth.

Almond Stuffed Chicken with Wild Rice and Mushrooms

This surprising low calorie dinner is delicious and filling.

Using almonds adds not only a wonderful crunch but also valuable fats that can help lower your cholesterol.

Ingredients

Chicken

• 1/3 cup light garlic-and-herbs cream cheese
• 1/4 cup slivered almonds, toasted and coarsely chopped
• 3 tablespoons chopped fresh basil
• 4 boneless skinless chicken breasts
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Wild Rice and Mushrooms

• 1 tablespoon olive oil
• 1/2 lb fresh mushrooms chopped (I'm using white mushrooms, but any mushrooms will work)
• 1/2 cup wild rice, rinsed and drained
• 1 1/2 cups chicken broth
  
• 1 tablespoon fresh basil chopped
• salt and freshly ground pepper
  

Directions

1. Combine cheese, almonds and basil in a small bowl. Set aside.
2. Cut a slit in the chicken breasts to form a pocket. Stuff pocket with almond cheese mixture. (to keep the chicken breast closed while cooking use a toothpick)
3. Sprinkle chicken with salt and pepper.
4. Cook chicken using a grill set to 350 degrees. Approximately 6 minutes per side.
   
5. Bring chicken broth and rice to a boil in a small pot. Reduce heat, cover and let simmer until tender.
   
6. Heat olive oil in a large saucepan over medium high heat. Add mushrooms and saute until soft and translucent.
7. Add rice and basil to mushrooms and serve.
   

Serves 4

California Breakfast Wrap

Breakfast is the one meal that most people overlook and often skip which is one of the worst things you can do to yourself. Breakfast not only helps control weight but also fuels your body giving it energy for the day ahead.

This is a delicious breakfast wrap that only takes 15 minute to make and even less time to eat.

Ingredients

• 1/2 Hass Avacado Sliced
  
• 1/4 Tomato Cubed
• 1 Handful Spinach
  
• 1 Cubic Inch Crumbled Feta Cheese
• 2 Slices Turkey Bacon
• 1 Whole Wheat Flat Bread
  

Directions

1. Cook turkey bacon over medium high heat until done.
2. Meanwhile heat sandwich press.
3. Combine all ingredients on flat bread and fold.
   
4. Place wrap on grill and heat for 3 minutes and serve.
   

Thai a Yellow Ribbon Linguine

One of my favorite pasta dishes that can be easily made into a vegetarian dish by omitting the chicken.

This dish contains sesame oil which is a great source of monounsaturated fats (MUFA's) which will help keep you feeling fuller longer.

Ingredients

• 4 ounces uncooked linguine
• 2 boneless skinless chicken breasts
• 1/2 cup low-fat vegetable broth
• 2 tablespoons smooth peanut butter
• 1 tablespoons chopped cilantro
• 1 tablespoons chopped basil
• 1 tablespoon sugar
• 1 teaspoons ground ginger
• 2 teaspoons grated lemon zest
• 1 teaspoon sesame oil
• 2 garlic cloves minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon red pepper flakes

Directions

1. Combine all sauce ingredients in a pot. Set aside.
2. Cook linguine according to package directions. Drain well and keep warm.
3. While pasta is cooking, heat frill to 350 degrees.
4. Place chicken on grill and cook until no longer pink.
5. Stir sauce over medium heat until smooth.
6. Cut chicken into bite size pieces.
7. Combine all ingredients and serve.