Category Archives: #sandwiches&mains

Avocado & salmon stacks

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~Shopping List~

  • 1 medium avocado
  • 3.5 oz smoked wild salmon
  • 2 Tbsp full-fat cream cheese
  • 1 small spring onion
  • 1 small cucumber
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh dill
  • Freshly ground black pepper
  • 1/4 cup micro greens or chives and spring onion (topping)
  • tomato and cucumber salad (side,optional)

~To do~

  1. Mash avocado in a bowl.  
  2. Add chopped cucumber and onion.  
  3. Add lemon juice and ground pepper
  4. In a séparante bowl combine chopped salmon with cream cheese and dill.
  5. In a form (or just on the plate) make a layer of avocado mix (1/2), add a layer of the salmon (all of it) and top with remaining avocado mixture.  
  6. Top with micro greens.  

* If you used a form, remove the form before serving.

Citrus shrimp

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90 sugar calories

~Shopping List~

  • 5 medium shrimp
  • 1-2 Tbsp lime juice
  • 1/4 cup black beans
  • 1/2 cup cooked rice
  • Olive oil
  • Salt and pepper
  • Shredded lettuce or spinach

~To do~

Heat grill or broiler on high, brush shrimp with olive oil, and season with salt and pepper.  You can skewer the shrimp if it makes them easier to handle on the grill.  Place in the broiler or on the grill and cook 2 minutes on each side until pink throughout.  Toss shrimp with lime juice, rice and beans and adjust salt and pepper to taste.  Serve  on a bed of lettuce or spinach.

~Alternatives~

You can replace the black beans with kidney beans.

Open-faced avocado sandwich

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65 sugar calories

~Shopping List~

  • 1 slice pumpernickel bread, toasted
  • 1/4 avocado
  • 1 slice provolone cheese
  • 1 or 2 radishes, sliced thinly
  • 1/4 apple, cut into 5 thin slices
  • 2 Tbsp goat cheese, crumbled
  • Salt and pepper

~To do~

  1. Preheat broiler.  
  2. In a small bowl mash avocado, add salt and pepper to taste.  
  3. Spread the toast with avocado;
  4. Top with radishes, apples, provolone, and goat cheese;
  5. Sprinkle with salt and pepper.  
  6. Place under broiler just until cheese melts (about 1 minute)

~Alternatives~

You can turn this into a skinny recipe by creating avocado cups instead of a  sandwich.  Dice up the provolone, radishes and apple and toss with the goat cheese, salt and pepper.  Slice an avocado in half, take out the seed and fill one of the avocado halves with the mixture, reserving the other half for another meal.  Serve on a bed of baby spinach or lettuce.

Spicy corn cakes

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87 sugar calories

~Shopping List~

  • 1/2 ear corn
  • 2 Tbsp flour
  • 1 Tbsp cornmeal
  • 1/2 Tbsp red onion, diced
  • 1/2 Tbsp fresh basil, chopped
  • Pinch baking powder
  • Pinch baking soda
  • 1 egg
  • 1 tsp buttermilk
  • 1 tsp butter, melted
  • Olive oil
  • 2 Tbsp tomato, chopped
  • 2 Tbsp avocado, diced
  • Pinch cilantro, chopped
  • Salt and pepper

~To do~

  1. Pulse the corn kernels in a food processor or blender, or chop finely by hand.  
  2. In a bowl, mix the kernels with the flour, corneal, red onion, basil, baking powder, baking soda and a sprinkle of salt and pepper.  
  3. Set aside.  
  4. In a coffee mug or small bowl, whisk the egg with a fork and measure out approximately 1/4 of the egg mixture into another small bowl (reserve the remaining egg for breakfast or toss it out).  
  5. Mix the egg with the buttermilk and melted butter, then add to the cornmeal mixture and mix well.
  6. Heat a skillet and add a drizzle of olive oil.  
  7. When the oil is hot, add the batter and cook each side until golden brown and cooked through.  
  8. Serve topped with the tomato, avocado, cilantro.  
  9. Adjust salt and pepper as needed.

~Alternative~

Pump up the protein by adding a couple of slices of bacon or a couple of Tbsp of cheddar cheese.

Chicken salad stuffed tomatoes

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0 sugar calories

~Shopping List~

  • 1 hollowed out tomato
  • 1/2 cup cooked chicken, shredded
  • 2 Tbsp mayonnaise
  • 1/2 sliced scallion
  • 1 Tbsp chopped cilantro
  • 1 tsp lime juice
  • Pinch garlic powder
  • Pinch cumin
  • Pinch chili powder
  • Salt and pepper

~To do~

In a small bowl, mix chicken, mayo, scallion, cilantro, lime juice, garlic powder, cumin, chili powder, and salt and pepper to taste.  Fill tomato with chicken mixture.

~Alternatives~

Use rotisserie chicken or keep cans of chicken for this recipe.

Green greek salad

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0 sugar calories

~Shopping List~

  • 1 chicken breast
  • 2 cups arugula
  • 1/2 cucumber, chopped
  • 5 cherry tomatoes, halved
  • 5 Kalamata olives, pitted and halved
  • 2 Tbsp red onion, chopped
  • 1 Tbsp feta cheese
  • 1/2 garlic cloves, minced
  • 1 Tbsp olive oil
  • 1 tsp lemon juice
  • 1/2 tsp red wine vinegar
  • Salt and pepper

~To do~

Heat grill or broiler on high.  Brush chicken with olive oil, and season with salt and pepper.  Place chicken in broiler or on grill and cook until no longer pink inside and juices run clear, about 10 minutes each side.  when done, slice chicken thinly.

In a bowl or on a plate, arrange the arugula and top with the chicken, cucumber, tomatoes, olives, onion and feta cheese.  In a bowl, whisk the garlic, olive oil, lemon juice, and vinegar.  Drizzle over the salad and season with salt and pepper.

Bacon eggs Benedict

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50 sugar calories

~Shopping List~

  • 1/2 English muffin, toasted
  • Butter
  • 1 or 2 slices of bacon (or canadian bacon)
  • 1 egg
  • Pinch fresh parsley
  • Salt and pepper

Hollandaise sauce

  • 10 Tbsp butter
  • 3 egg yolks
  • 1 Tbsp lemon juice
  • Dash of hot sauce
  • Salt to taste

~To do~

Heat a skillet on high.  Cook bacon according to package directions, the remove to paper towel to drain.  Reserve a bit of the grease and turn down the heat to medium.  Add egg and fry to your liking, season with salt and pepper.  To serve, butter the English-muffin half and put on a plate, the top with the bacon, fried egg, Hollandaise sauce (see instructions below) and parsley.  Add salt and pepper to taste.

HOLLANDAISE SAUCE:  Heat butter in a saucepan until melted.  Place egg yolks, lemon juice, hot sauce and salt in a blender, and blend for 30 seconds on medium speed.  Add melted butter and blend on low speed until all butter is combined.  Keep warm until served.  (This makes more than one serving, save extra for a second breakfast).

Egg in a hole sandwich

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53 sugar calories

~Shopping List~

  • 1 egg
  • Butter or olive oil
  • 1 slice Canadian Bacon
  • 1/2 whole wheat English muffin
  • 1 slice cheddar cheese
  • Salt and pepper

~To do~

Press down on English muffin with a glass to create a hole in the muffin’s center.  Heater a skillet to medium-high and heat butter or olive oil, then add both the muffin with the hole and the muffin center to the pan (make sure the rough side is down).  Add Canadian bacon to pan, Crack the egg into the hole in the middle of the muffin, season with salt and pepper and cook till whites look done to your taste.  Then carefully flip over the muffin with the egg, the muffin center and the bacon.  Remove muffin center to a plate, then top with bacon, cheese, then the muffin with egg.  Cover the stack with an inverted glass bowl for a minute to help the cheese melt.

~Alternative~

Remplace the English muffin with whole grain toast.

Ricotta omelet

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104 sugar calories

~Shopping List~

  • 2 eggs
  • Olive oil or butter
  • 1/4 cup arugula
  • 2 Tbsp ricotta cheese
  • 1 English Muffin, toasted
  • 1 cup spinach
  • Salt and pepper

~To do~

For the omelet:  Put the eggs in a small bowl and whisk until blended, and season with salt and pepper.  Heat a small skillet on medium low, add about a teaspoon of olive oil or butter, then add the eggs.  Let the eggs begin to cook for a minute, then use a heat-resistant rubber spatula to begin pushing the egg into the center, allowing the uncooked portion to flow to the sides – your eggs will begin to look like a yellow pancake.  When mostly cooked, but still wet on top, use the spatula to our your eggs over.  Now add the arugula and ricotta down the middle of the egg, and use the spatula to fold in half.  Let sit for about 30 seconds, then turn the folded egg over.  Slide ont on plate and serve with buttered English muffin and spinach along side.

For the spinach:   Heat a skillet on medium-high, and add a drizzle of olive oil.  When hot, toss the spinach, season with salt and pepper, and stir frequently until wilted (1-2 minutes).

~Alternatives~

You can substitute the English muffin with a whole wheat tortilla for a breakfast to go.

Ricotta toast

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8 sugar calories

~Shopping List~

  • 2 slices whole-wheat bread, toasted
  • 2 Tbsp ricotta cheese
  • 2 Tbsp sugar free preserves

~To do~

Spread the toast with ricotta, then top with preserves.

~Alternatives~

You can swap the ricotta with cottage cheese.  You can use sliced strawberries instead of preserves.