Sandwich Thin With Lox Multigrain sandwich thin with fat free sour cream, red onion sprinkled with DAK’s Everything seasoning (salt free) and lox with dill. Calories 295, sodium little high but this is why this is a once in a while treat and not every day staple, is 945 mg.
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  Dinner is whole wheat capellini with wild caught Patagonian shrimp and a ton of veggies: zucchini, green bell pepper, jalapeño pepper, red onion, garlic, baby spinach, portobello mushrooms, Roma tomatoes and pico de gallo. Also added lemongrass minced instead of squeezing lemon juice, pesto basil sauce, coconut milk (unsweetened) instead of cream and a little organic low sodium vegetable broth. Topped with a tbsp of Parmesan cheese. Seasoned with DAK’s Italian Blast and Mrs Dash garlic and herbs.
490 calories for a plate. 351 mg sodium. Ingredients: 1 tbsp olive oil 1/8 box whole organic wheat capellini (can also use any other kind of pasta or zoodles if you want low carb) 1 bag frozen wild caught Patagonian shrimp (21/25 shrimp per pound) 1 zucchini 1 green bell pepper 1 jalapeño pepper 1/2 red onion 5 cloves garlic Half bag baby spinach Half container baby portobello mushrooms 2 Roma tomatoes 1 small container pico de gallo Pesto basil sauce (2 tbsp) 1 tbsp lemongrass minced or squeeze 1 lemon for juice 1 can organic unsweetened coconut milk 1 cup organic low sodium vegetable broth DAK’s Italian Blast and Mrs Dash garlic and herbs (both have no salt but you can add your own spices you like if you don’t have these) Shredded Parmesan cheese (optional) First I pressure cooked the pasta in a cup of broth for 1 minute, quick released pressure, gave it a quick stir. There was still a little liquid left but no worries the pasta will soak it all up while you put the lid back on and set it aside while you do the rest! I then added olive oil to my electric skillet and added the mushrooms, bell pepper, jalapeño pepper, onion, garlic with the dried spices and cooked that for about 5 minutes, then added all the other ingredients (except spinach and pasta) and let that simmer with lid on for about 10 minutes, stirring halfway through. The last minute I added the spinach and pasta. There is enough sauce and veggies for 6 portions so I made 4 portions with the shrimp (5 shrimp each per portion) and used the rest of the sauce and pasta over leftover chicken I had, creating 2 more lunches or dinners to freeze up! Thai Red Curry Coconut Shrimp
 Made Thai red curry coconut shrimp with brown rice for dinner.
Ingredients: Thai curry paste Fish sauce 10 shrimp (for 2) I bought big Patagonian frozen ones Sugar snap peas Red bell pepper 5 cloves garlic Lemon grass paste 1 leek instead of scallions Mrs Dash garlic and herbs 2 cups brown rice (dry) Organic low sodium vegetable broth Organic coconut milk First I pressure cooked the brown rice on medium with a cup of organic low sodium vegetable broth and 2-3 cups of water for 18 minutes. Set the pot aside when done and let it do a natural release while cutting up the veggies. I first put the minced garlic, leeks and red bell pepper in a little olive oil and sweated them for about 5 minutes and added Mrs Dash, about a tbsp. Then added a small bag of sugar snap peas, a tbsp of fish sauce (it stinks but gives great flavor!), a tbsp of Thai curry sauce (although next time I’ll add 1 more for more heat) and the can of coconut milk. Stir until all combined and add the frozen shrimp for about 5-7 minutes, turn off the heat and serve over the rice. Calories approximately 410-450 per plate. Crawfish tails with kale and brown rice Dinner is brown rice with peeled crawfish tails and kale. I put everything in the Ninja Foodi and added 2 cups of low sodium organic vegetable broth, Mrs Dash garlic and herbs, turmeric, paprika and red pepper flakes, pressure cooked for 25 minutes, added shredded Parmesan cheese on top and that’s it!
 Tonight we had grouper for dinner, seasoned with turmeric, paprika powder and Mrs Dash garlic and herbs and a quinoa spinach blend on the side with half a bag of cauliflower. Squeezed out lemon juice over the grouper after it was plated.
 Ingredients:
4 oz salmon 1 tbsp avocado oil or olive oil would also work mixed baby potatoes (I prefer the baby purple potatoes but they were out) red onion 4 cloves garlic, a tbsp of basil pesto spinach (about 2 cups) pinch of thyme herbs de Provence Mrs Dash garlic and herbs This was all cooked in my electric skillet. First I started the potatoes because they take longest to get done, fried them up in a tbsp of avocado oil, garlic and onion. Then added the salmon about 15 minutes before the potatoes were done. Brown on both sides quickly, then add half a cup of water and put the lid on it. Last 5 minutes added spinach and pesto to potatoes. Enjoy! Salmon With Spinach and Rice For easier meal prep this week I first cooked a large batch of brown rice in my electric skillet adding red pepper flakes and Mrs Dash garlic and herbs to it. Once done I cleaned the skillet and fried up two 4 oz pieces of salmon in it along with half an onion sliced up and again Mrs Dash seasoning. At the last minute I added the spinach, a cup of the brown rice I cooked and covered it with the lid until the spinach welted which is about a minute. Stir and serve! I sprinkled a little bit of freshly grated Parmesan cheese over it.
No salt added! Ingredients: 8 oz salmon half an onion cup of cooked brown rice (I cooked it myself rather than ready made rice as they’re too high in sodium content) 8 oz baby spinach Mrs Dash garlic and herbs red pepper flakes 1 tbsp avocado oil to fry the fish in.  Fry up the salmon fillets in an electric skillet, season the salmon with a little sea salt and Mrs Dash garlic and herbs seasoning. I then added minced garlic, 3 cloves, and a diced red onion. When the salmon is done, squirt lemon juice over it and transfer to plates.
I then put a container of spinach and arugula into the skillet with the onion and garlic and quickly stir fry it for a minute and it's done! Quick, healthy and easy. Recipe and pictures by Scott and Fran Undercoffer :) Appliance used: Ninja.
The tilapia and salmon were frozen so take a little longer to cook than if it were fresh so adjust your cooking time if you have fresh fish!
Spray non-stick foil in non stick spray and sprinkle some Mrs Dash and Old Bay seasoning on the fish. Add the veggies and cook on oven setting at 425F for 45-60 minutes. Recipe and picture by Tina Smith :) Appliance used: skillet.  On the Woo Pig Sooie Rollin Cafe we fixed up a shrimp / veggie stir fry.
2 small potatoes 1 zucchini squash 1 can sliced mushrooms 1/2 Vidalia onion 1 can baby corn Fried up in a bit of olive oil and seasoned with garlic and Season All. When done removed from skillet and added butter, shrimp, lemon pepper and lime juice. Cooked till brown. Mixed with veggies to make a great stir fry. |
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