Blueberry Syrup, unsweetened

http://empoweredsustenance.com/blueberry-sauce-recipe/
Blueberry Syrup Sauce

This was great. I used a 10 oz package of organic frozen blueberries to make this. It was amazing watching the arrowroot starch thicken the mixture up so quickly. I still used a little maple syrup, but far less than I would normally have for french toast.

Egg Drop Soup

http://allrecipes.com/recipe/45515/restaurant-style-egg-drop-soup
Egg Drop Soup

This was my first attempt at egg drop. I put eggs in last, as some commenters suggested. I had to turn the heat back on and boil  it though as the eggs weren't cooking enough off heat. I put in 4 whole eggs instead of the amount in the recipes, and I whisked them in quickly. I'm not sure if that was a mistake, but the texture was kinda weird and fluffy like.  Also I used half beef/chicken broth since that's what I had. I wouldn't make this again with this technique, I'm guessing it must work better somehow. The taste was fine, but I would have preferred all chicken broth.

Maple Cranberry Brussels Sprouts

http://autoimmune-paleo.com/maple-cranberry-brussels/
Maple Cranberry Brussels Sprouts

David really liked this.

Healthy Stuffed Pepper Soup

Healthy Stuffed Pepper Soup

Source: www.organizeyourselfskinny.com

Course: Soup

Cuisine: American

Prep Time: 20 min
Cook Time: 50 min
Total Time: 1 hr 10 min

Serves: 6

Ingredients

• 1 tablespoon olive oil
• 1 lb ground turkey
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1 tablespoon Worcestershire sauce
• ¹⁄₄ teaspoon salt
• ¹⁄₄ teaspoon ground black pepper
• 1 ¹⁄₂ cups chopped bell pepper (any color)
• 1 quart beef stock
• 1 (15-ounce) tomato sauce
• 1 (15-ounce) diced tomatoes
• ¹⁄₄ cup minute brown rice

Directions

1. Heat olive oil in a dutch oven, or large soup pot, and cook turkey until it is no longer pink.
2. Stir in the onion powder, garlic powder, Italian seasoning, salt, pepper, and Worchestire sauce.
3. Add in the bell peppers and cook for about 2-3 minutes.
4. Pour in the beef stock, tomato sauce, and diced tomatoes. Bring to a boil and then simmer for 25-30 minutes.
5. Stir in rice and cook until rice is cooked and peppers are tender, about 10 minutes.

Amount Per Serving
Calories: 190
Fat: 7
Sugar: 5
Carbohydrate: 16
Fiber: 3
Protein: 16

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This was really good. I used green pepper and regular white rice. I left it too long on the stove and the rice sort of turned to starch, but it was a great way to make it more stew like which was appealing. 1.5 cups per serving.

Barbecue Ranch Chicken Mason Jar Salad

Barbecue Ranch Chicken Mason Jar Salad

Source: www.organizeyourselfskinny.com

Course: Salad

Cuisine: American

Prep Time: 30 min
Total Time: 30 min

Serves: 5

Ingredients

• 5 wide mouth mason jar salads
• 10 tablespoons ranch yogurt dressing
• 5 tablespoons barbecue sauce
• 1 quart cherry tomatoes halved
• 5 baby cucumbers sliced
• 1 avocado peeled, seed removed, and chopped
• 5 tablespoons canned black beans
• 5 tablespoons frozen corn
• ¹⁄₂ red onion chopped
• 3 cups chopped rotisserie chicken
• 5 cups chopped romaine
• 9 tortilla chips

Directions

1. Divide all ingredients among mason jars. Start with ranch dressing and barbecue sauce then layer tomatoes, cucumbers, avocado, beans, corn, onion, chicken and end with romaine. Store in the refrigerator for up to 5-6 days. Pack tortilla chips on the side.
2. When ready to eat shake mason jar and pour onto a plate.

Amount Per Serving
Calories: 363
Fat: 19
Carbohydrate: 25
Fiber: 7
Protein: 24

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I really love this salad. It is terrific and makes lunch easy.

Grilled Cheeseburger Wrap

Grilled Cheeseburger Wrap

Source: www.organizeyourselfskinny.com

Course: Main Course

Prep Time: 15 min
Cook Time: 15 min
Total Time: 30 min

Serves: 5

Ingredients

• 1 pound ground beef (I used 93/7 organic grass fed beef)
• 1 tablespoon worcestershire sauce
• 1 tablespoon ketchup
• 1 tablespoon grated parmesan
• 1 teaspoon dried onion flakes
• ¹⁄₈ teaspoon pepper
• ¹⁄₈ teaspoon salt
• 5 100 calorie wraps (I use Flatout Wraps)
• 5 slices american cheese (I use wegmans organic)
• 2 roma tomatoes sliced
• 1 cup romaine lettuce
• Additional ketchup (optional)
• Mustard (opti0nal)

Directions

1. In a medium to large skillet coated with cooking spray cook the beef on medium till almost cooked through but still a little pink (about 7-10 minutes). Break beef up as it cooks.
2. Add worcestershire, ketchup, grated parmesan, dried onion flakes, salt, and pepper to the beef. Mix together until thoroughly combined.
3. Continue cooking until beef is cooked all the way through and is no longer pink.
4. Turn on indoor grill to 350 or you can also use a grill plan.
5. In the center of the wrap place a slice of cheese and ½ cup of the beef mixture. Add tomato and lettuce. Then if you are using , and I highly recommend you do, add some ketchup and mustard.
6. Roll the wrap and place seam side down on grill. Once there are nice grill marks turn over. Grill for another 2-3 minutes then remove.
7. Repeat steps 4 and 5 for the rest of the wraps.

Amount Per Serving
Calories: 329
Fat: 15
Sugar: 8
Carbohydrate: 21
Fiber: 9
Protein: 32

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These are fantastic. I used medium tortillas the first time, (gf for me), but I definitely need to try with the flat out wraps because the tortillas let filling fall out.

Butternut Squash Lasagna

Butternut Squash Lasagna

Source: blog.myfitnesspal.com

Course: Main Course

Serves: 8

Ingredients

• 2 (12-ounce) packages frozen butternut or winter squash puree, (about 3 cups) thawed
• 2 cups (490 grams) part-skim ricotta cheese
• ³⁄₄ cup (185 grams) reduced-fat 2% milk
• 1 tablespoon fresh sage chopped
• ¹⁄₂ teaspoon salt
• ¹⁄₄ teaspoon freshly ground pepper
• 1 (10-ounce or 285-gram) package frozen chopped spinach thawed and squeezed dry
• 1 ¹⁄₂ cups (170 grams) shredded reduced-fat mozzarella cheese
• ¹⁄₂ cup (55 grams) freshly grated Parmesan cheese
• 9 no-boil lasagna noodles

Directions

1. Butternut Squash Lasagna
2. Ingredients
3. Directions
4. Preheat oven to 400°F. Lightly spray a 13- x 9-inch baking dish with cooking spray.
5. Combine squash, 1 cup ricotta cheese, milk, sage, 1/2 teaspoon salt, and pepper in a medium bowl. Combine spinach, remaining 1 cup ricotta, 1 cup (4 ounces) shredded mozzarella, and 1/4 cup (1 ounce) grated Parmesan cheese in another medium bowl.
6. Spread 1 1/2 cups squash mixture in bottom of baking dish. Arrange 3 noodles over sauce (noodles will appear small but will increase in size as they cook and absorb liquid). Top with 1 cup spinach mixture. Repeat 2 more times with 1 1/4 cups squash mixture, 3 noodles, and 1 cup spinach mixture. Sprinkle with remaining 1/2 cup mozzarella and 1/4 cup Parmesan cheeses.
7. Cover with foil and bake 30 minutes. Uncover and bake 15 minutes or until lasagna is bubbly and cheese browns. Let coo1 5 minutes. Cut into 8 portions.
8. Nutrition Information
9. Serves: 8 | Serving Size: 1 slice (4.5 inch-by-3.25 inch or 228 grams)
10. Per serving: Calories: 309; Total Fat: 11g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 513mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 4g; Protein: 20g
11. Nutrition Bonus: Potassium: 489mg; Iron: 11%; Vitamin A: 221%; Vitamin C: 21%; Calcium: 47%

Amount Per Serving
Calories: 309
Fat: 11
Sugar: 4
Carbohydrate: 33
Fiber: 5
Protein: 20

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This was really good. I used one largish butternut squash that I had baked the night before. It came out to 3 cups puree.

Jalapeno Poppers

Jalapeno Poppers - Baked

Source: recipes.sparkpeople.com

Course: Appetizers

Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min

Serves: 6

Ingredients

• 6 jalapeno peppers
• 4 slices turkey bacon
• 3 oz neufchatel cheese

Directions

1. Pre heat oven to 375.
2. Cut each jalapeno pepper in half lengthwise.
3. Remove seeds and ribs.
4. Fill each jalapeno pepper half with 1/4 of an ounce of neufchatel cheese.
5. Wrap each jalapeno pepper half with 1/3 slice of turkey bacon.
6. Place jalapeno poppers on a cookie sheet lined with foil.
7. Bake between 10 and 15 minutes or until bacon is to desired crispness.
8. Makes 6 servings of 2 poppers each.
9. Number of Servings: 6
10. Recipe submitted by SparkPeople user SLCOLMAN.

Amount Per Serving
Calories: 64.0
Fat: 5.2 g
Cholesterol: 19.1 mg
Sodium: 180.2 mg
Carbohydrate: 1.4 g
Fiber: 0.4 g
Protein: 3.0 g

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Love these. Love love love

Baked Cod with Pineapple Avocado Salsa

Baked Cod with Pineapple Avocado Salsa

Source: blog.myfitnesspal.com

Course: Main Course

Serves: 4

Ingredients

• 1 pound boneless, skinless Cod fillets
• 1 cup (165g) Pineapple diced
• 1 cup (150g) Avocado diced
• ¹⁄₂ cup Cucumber diced
• ¹⁄₄ cup Red Onion finely chopped
• 2 tablespoons fresh lime juice divded)
• 2 pinches Salt and Pepper divided
• Optional sides: Mixed greens brown rice, quinoa etc…

Directions

1. Baked Cod with Pineapple Avocado Salsa
2. Ingredients
3. Directions
4. Preheat oven to 400F.
5. In a small bowl, combine pineapple, avocado, cucumber, red onion, 1 tablespoon lime juice and a pinch of salt and mix until well incorporated. Set aside to allow flavors to meld.
6. Meanwhile, very lightly grease a baking dish with cooking oil. Sprinkle cod with salt and pepper and remaining lime juice before transferring to baking dish. Bake until cod is opaque and flakes easily with a fork, about 15-20 minutes depending on thickness.
7. Remove from pan and top with salsa before serving. If desired, serve over a bed of baby greens or alongside a side of brown rice or quinoa.
8. Nutrition Information
9. Serves: 4 | Serving Size: 4-ounce cod filet + 1/4 of salsa
10. Per serving: Calories: 204; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 50mg; Sodium: 220mg; Total Carbohydrate: 10g; Dietary Fiber: 4g; Sugars: 6g; Protein: 26g
11. Nutrition Bonus: Potassium: 295mg; Vitamin A: 2%; Vitamin C: 43%; Calcium: 3%; Iron: 4%

Amount Per Serving
Calories: 204
Fat: 6
Sugar: 6
Carbohydrate: 10
Fiber: 4
Protein: 26

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This was ok. Clyde loves fish, but pineapple salsa made with canned pineapple fails to inspire.

Chicken and Broccoli Stir-fry

I made this with chicken I had sauteed in advance and used a green bell pepper.  It worked fine that way too. I really liked this.

Chicken and Broccoli Stir-Fry

Source: www.bhg.com

Course: Main Course

Total Time: 30 min

Serves: 4

Ingredients

• ¹⁄₂ cup water
• 2 tablespoons soy sauce
• 2 tablespoons hoisin sauce
• 2 teaspoons cornstarch
• 1 teaspoon grated fresh ginger
• 1 teaspoon toasted sesame oil
• 1 pound broccoli
• 1 yellow sweet pepper
• 1 tablespoons cooking oil
• 1 pound skinless, boneless chicken cut into bite-size pieces
• 2 cups rice

Directions

1. For sauce, in a small bowl stir together water, soy sauce, hoisin sauce, cornstarch, ginger, and sesame oil. Set aside.
2. Cut flowerets from broccoli stems and separate flowerets into small pieces. Cut broccoli stems crosswise into 1/4-inch slices. Cut pepper into short, thin strips.
3. In a wok or large skillet heat 1 tablespoon of the cooking oil over medium-high heat. Cook and stir broccoli stems in hot oil for 1 minute. Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes or until crisp-tender. Remove from wok; set aside.
4. Add remaining oil to wok or skillet. Add chicken; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir sauce; pour into center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Stir together to coat. Cook and stir 1 minute more or until heated through. Serve over chow mein noodles or rice. If desired, garnish with toasted sesame seed and serve with additional hoisin sauce. Makes 4 servings, 5 cups total.
5. Calories include 1/2 cup rice per serving.

Amount Per Serving
Calories: 323
Fat: 7 g
Cholesterol: 61 mg
Sodium: 958 mg
Sugar: 5 g
Carbohydrate: 36 g
Fiber: 4 g
Protein: 30 g

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Fennel Risotto

Fennel Risotto

Great risotto recipe that uses fennel bulb.

Source: allrecipes.com

Course: Side Dishes

Prep Time: 10 min
Cook Time: 35 min
Total Time: 45 min

Serves: 7

Makes: 7 cups

This recipe has been adjusted from the original.

Ingredients

• 1 teaspoon butter
• 1 cup trimmed, diced fennel bulb
• 1 red bell pepper diced
• 1 yellow onion diced
• 3 cloves garlic minced
• 3 tablespoons chopped fresh parsley divided
• 2 tablespoons chopped fresh rosemary divided
• 2 teaspoons grated lemon zest divided
• ¹⁄₂ teaspoon ground coriander
• 1 ¹⁄₂ cups uncooked Arborio rice
• ¹⁄₂ cup dry white wine
• 3 ¹⁄₂ cups chicken stock
• salt and pepper to taste
• 1 ¹⁄₂ tablespoons fresh lemon juice
• ¹⁄₂ cup grated Parmesan cheese

Directions

1. Heat butter in a medium heavy saucepan over medium heat. Add fennel, bell pepper, onion, garlic, 1 1/2 tablespoons parsley, 1 tablespoon rosemary and 1 teaspoon lemon zest. Saute, stirring, until vegetables are slightly softened (about 2 to 3 minutes).
2. If you have any fennel stalks, chop those into chunks and simmer in the broth for added flavor. Chicken or beef stock is fine. Also put the hard core into the broth as well. Let simmer on low while you chop all the vegetables.
3. Stir in coriander and rice and saute, stirring, until rice grains are oil-coated (about 3 minutes). Pour in wine and stock and reduce heat to medium low. Simmer uncovered for 20 to 25 minutes, or until liquid is almost absorbed and rice is tender but firm. (Note: Stir once or twice while simmering.)
4. Remove pan from heat and season with salt and pepper to taste. Stir in remaining mint, parsley, rosemary and lemon zest, then add lemon juice and cheese. Cover saucepan with waxed paper and let stand 8 to 10 minutes before serving.

Amount Per Serving
Calories: 219
Fat: 3 g
Cholesterol: 8 mg
Sodium: 449 mg
Carbohydrate: 38 g
Fiber: 3
Protein: 7 g

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Baked Tilapia

Baked Tilapia

Great main dish to bulk up on protein.

Course: Main Course

Serves: 4

Ingredients

• 4 4 oz Tilapia fillets (or 1 lb)
• ¹⁄₂ tsp salt
• ¹⁄₂ tsp ginger powder
• 1 tsp garlic powder

Directions

1. Arrange fillets on silicon lined baking sheet. Sprinkle the spices over each fillet.
2. Bake at 425 for 15 minutes.

Amount Per Serving
Calories: 90
Fat: 1 gram
Carbohydrate: 0
Fiber: 0
Protein: 21 grams

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Salmon Casserole

http://www.foodnetwork.com/recipes/paula-deen/cottage-potatoes-recipe.html
http://www.epicurious.com/recipes/food/views/potato-and-salmon-casserole-102852

Salmon Casserole

This is based on a blend of two recipes. It turned out great. This is a lower fat meal, in that there is no added fat.

2.5 lbs potatoes (or blend of potatoes and sweet potatoes)
2 eggs
1 small fennel bulb (preferably with fennel hair/herb that can be removed and added to cheese mixture)
1 small onion
1 14.75 oz can wild salmon (I removed the biggest bones)
1 cup lowfat cottage cheese
1/4 cup fat free milk (optional--I'm not sure how necessary this is to the recipe)
1/2 cup chopped green onion

Dice potatoes (skin on) and boil for 20 minutes, or until soft.
Saute chopped fennel bulb and onion in a nonstick skillet, using oil free cooking technique (with water). Add chopped green onion last, and saute until onion and fennel are soft.

In a bowl blend cheese, eggs, and milk. Also add salt and pepper, and fennel herb if there is any. Add sauteed vegetables after they are cooked and mix in. Add cooked potatoes and then salmon, and mix.

Bake in extra large glass casserole dish--the size bigger than 9x13. perhaps 10x15? for at least 30 minutes at 400.

David really liked this, and I did too.