Lemon-Roasted Asparagus With Parmesan

Ingredients

• 2 bunches asparagus, ends snapped off

• 1 1/2 tablespoons olive oil

• 4 cloves garlic, lightly crushed and peeled

• Zest (in long strips) and juice of 1 lemon

• 3/4 teaspoon salt

• Freshly ground black pepper, to taste

• Pinch red pepper flakes

• 1/4 ounce shaved Parmesan

Directions

1. Preheat the oven to 425 degrees. In a roasting pan, toss the asparagus with the oil, garlic, lemon zest, salt, black pepper and red pepper flakes. Roast 20 to 25 minutes, tossing occasionally, until browned.
2. Drizzle lemon juice to taste over asparagus, then transfer to a serving dish, discarding lemon zest and garlic. Sprinkle with the Parmesan. Serve.

Have a Snack!

     Lots of veggies.  The greater the variety of color, the better.

  Enjoy the natural sweetness of fruit.

 Proteins and simple sugar(fructose) makes  a great pair

Bruschetta with Eggplant Ragu

Ingredients

• Nonstick cooking spray

• 1 1 pound eggplant, peeled and cut into 3/4-inch pieces

• 1 tablespoon olive oil

• 1 cup chopped onion

• 4 cloves garlic, minced

• 1 28 ounce can diced tomatoes

• 1 15 ounce can cannellini beans, drained and rinsed

• 1/4 teaspoon dried oregano

• 1/4 teaspoon dried thyme

• 1/4 teaspoon salt

• 1/8 teaspoon black pepper

• 1/2 cup basil leaves, thinly sliced

• 4 slices 2-inch whole wheat bread

• 1 cup shredded reduced-fat mozzarella

• 2 tablespoons grated Parmesan

Directions

1. Preheat the oven to 450 degrees F. Coat a baking pan with the cooking spray. Place the eggplant in pan in a single layer; coat with cooking spray and roast until tender, 25 to 28 minutes.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook 5 minutes or until soft, stirring occasionally. Add roasted eggplant and the tomatoes, beans, oregano, thyme, salt and black pepper; cook 20 minutes; stir occasionally. Remove from heat and stir in the basil.
3. Mist a baking sheet with cooking spray and place the bread on it. Top bread with 1/2 cup of the mozzarella and put it in the 450-degree oven until cheese is melted, about 5 minutes. Remove toasted bread slices from oven and divide three quarters of the eggplant topping among them. Top bread with remaining mozzarella and the Parmesan; cook 2 to 3 minutes more or until cheese is melted. Serve with remaining topping spooned around the bruschetti.

Panko-Crusted Tuna with Orange-Ginger-Glazed Snap Peas

Ingredients

• 2 tablespoons honey

• 2 tablespoons reduced-sodium soy sauce

• 1 teaspoon rice vinegar

• 4 6 ounces tuna steaks

• 1/2 teaspoon sriracha sauce

• 1/4 cup olive oil mayo

• 1/4 teaspoon cornstarch

• 1/4 cup orange juice

• 1 teaspoon minced fresh ginger

• 3/4 pound snap peas, trimmed

• 1/2 cup whole-wheat  panko bread crumbs

• 1 tablespoon canola oil

Directions

1. In a large dish, whisk together the honey, soy sauce and rice vinegar. Place the tuna steaks in the marinade for 15 minutes, turning occasionally. In a small bowl, combine the sriracha and mayonnaise; set aside.
2. Dissolve the cornstarch in 1 teaspoon of the orange juice. Stir in remaining orange juice and the minced ginger. Bring a small saucepan of water to a boil; add the snap peas and cook 1 minute or until bright green. Drain and remove from pan. Add the orange juice mixture to saucepan and bring to a boil; cook 1 to 2 minutes or until thick. Toss snap peas in the orange-ginger glaze just before serving.
3. Remove tuna from marinade and dredge in the panko. Heat the oil in a large nonstick skillet over medium-high heat. Add fish and cook 3 minutes or until golden brown. Turn and cook to desired degree of doneness, about another 3 minutes for medium rare.
4. Serve fish with a dollop of the spicy mayonnaise and glazed snap peas.

Thai Chicken Noodle Soup

Ingredients

• 1 tablespoon sesame oil

• 4 cloves garlic, minced

• 2 teaspoons minced ginger

• 1 pound boneless, skinless chicken breast, cut into 1-inch pieces

• 1/2 cup natural chunky peanut butter

• 1 cup crushed tomatoes

• 6 cups reduced-sodium chicken broth

• 1 tablespoon fish sauce

• 6 ounces brown rice noodles

• 2 cups shredded green cabbage

• 1 cup canned bean sprouts, drained

• 1/4 cup chopped scallions

• Chopped cilantro (optional)

• Chopped peanuts (optional)

Directions

1. In a soup pot, heat the oil over medium-high heat. Add the garlic, ginger and chicken. Cook 2 to 3 minutes, stirring occasionally, until chicken is no longer pink on the outside.
2. Dissolve the peanut butter in the crushed tomatoes; add the mixture to the soup pot along with the chicken broth and fish sauce and bring to a boil. Add the noodles; reduce heat to a gentle simmer and cook 5 minutes. Stir in the cabbage and cook another 5 minutes. Stir in the bean sprouts and scallions; turn off heat.
3. Ladle soup into bowls and top each with cilantro and peanuts if desired.

Lemony Arugula with Warm Shrimp and White Beans

Ingredients

• 4 cups baby arugula

• 1/2 cup lemon dressing

• 2 teaspoons extra-virgin oilve oil

• 3/4 pound frozen peeled and deveined large shrimp, thawed, tails removed

• 1/4 teaspoon black pepper

• 2 15 ounce can no-salt-added cannellini beans, drained and rinsed

• 1 cup diced bell pepper

• 1/2 cup finely chopped celery, including some leaves

• 1/4 cup chopped parsley

Directions

1. Toss arugula with 2 tablespoons dressing. Divide among four plates.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp, sprinkle with black pepper and cook, stirring occasionally, until bright pink, 2 to 3 minutes. Stir in beans, bell pepper, celery and remaining dressing and continue cooking until shrimp are just cooked through, 1 to 2 minutes more. Stir in parsley, remove from heat and serve over arugula.

Chicken and Barley Soup

Ingredients

• 2 tablespoons extra-virgin olive oil

• 3 garlic cloves

• 2 celery stalks, diced

• 1 large carrot, diced

• 2 cups sliced white button mushrooms

• 2 teaspoons Italian seasoning blend

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/3 cup dry white wine

• 4 cups reduced-sodium chicken broth

• 1 3/4 cups cooked barley

• 1 1/2 cups shredded poached chicken

• 1/2 cup sliced scallions

Directions

1. Heat oil in a large heavy-bottomed saucepan or soup pot over medium high heat. Add garlic and cook, stirring until fragrant but not browned, 30 seconds to 1 minute. Add celery, carrot, mushrooms, Italian seasoning salt and pepper and cook, stirring often, until mushrooms have released their juices and vegetables start to soften, 4 to 6 minutes.
2. Add wine, increase heat to high and bring to a boil. Boil until wine is almost completely evaporated, about 4 minutes. Add broth, cover and bring to a boil. Reduce heat to low and simmer until vegetables are soft, 5 to 8 minutes. Stir in barley, chicken and scallions, increase heat to high and cook until heated through, 1 to 3 minutes.

Quick Breakfast Ideas

Marinara-Poached Egg

Heat 2 teaspoons olive oil in a small sauté pan over medium heat. Add 1/4 small yellow onion, thinly sliced, and sauté until browned, about 5 minutes. Add pinch of red pepper flakes and 1/2 cup marinara sauce. Heat sauce until warmed through, about 1 minute, then gently break 1 egg into it. Cover pan and simmer over low heat until white is firm, 5 to 7 minutes. Serve with 1 small whole wheat pita pocket, toasted and torn into wedges





Spinach Omelet Roll-Up

Drizzle 1 teaspoon olive oil into a medium nonstick skillet and wipe with a paper towel so a thin film remains; heat over medium heat. Beat 1 egg and swirl into skillet. Cook 1 to 2 minutes or until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In same pan, sauté 1 cup baby spinach until wilted, about 1 minute. Spread 1 teaspoon prepared olive tapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wilted spinach, roll up, and cut in half.





Tex-Mex Scrambled Eggs


In a small skillet, heat 1 teaspoon olive oil. Add corn tortilla to skillet and pan-fry until crisp, about 2 minutes a side. Remove from heat and dice. In same pan, sauté 1/8 jalapeño, seeded and diced, and 1/4 cup each diced red bell pepper, green bell pepper, onion, and tomato. Whisk 2 eggs, add to pan and scramble with vegetables, then stir in diced tortilla. Top with 1 tablespoon shredded cheddar and 1 tablespoon chopped cilantro.





Egg in a Ring

Heat 1 teaspoon canola oil in a small nonstick skillet over medium heat; place one 3/4-inch-thick red or yellow bell pepper ring in skillet. Crack an egg into center of ring and cook until white is just firm, 1 to 2 minutes; flip and cook about 2 minutes more. Serve with 1/4 avocado, thinly sliced, and 1 slice whole wheat toast.