Category Archives: #sandwiches&mains

Sunshine wrap

2 sugar calories ~Shopping List~ 1 spinach wrap 1/4 cup arugula 1/4 cup alfalfa sprouts 3 tomato slices 2 eggs Olive oil or butter Salt and pepper Parmesan cheese (optional) ~To do~ Heat a skillet and add a small amount of olive oil or butter. Fry eggs to your liking (over hard works bests for a not so messy wrap).  Heat the wrap for 30 seconds in the microwave, and then fill with eggs, arugula, sprouts, tomato and salt and pepper.  Add a sprinkle of Parmesan if you like, the roll and eat. ~Alternatives~ Turn the wrap into a breakfast salad by increasing the arugula to 1 cup ad adding another cup of spinach.  Put in bowl and top with eggs.  Serve with a piece of buttered sourdough bread.  Add a drizzle of dressing.

Read More

Rice and bean stuffed pepper

120 sugar calories ~Shopping List~ 1/4 onion 1/2 celery stalk, chopped 1/2 garlic clove, minced 1/4 cup spinach, chopped 1/4 cup black beans (canned is fine, rinsed and drained) 1/4 cup cooked rice 2 Tbsp pepper jack cheese, shredded 1 red bell pepper, top and seeds removed 1 tsp cumin Olive oil Salt and pepper ~To do~ Heat a skillet; drizzle with olive oil.  Add onion and celery, and sauté on medium-high for 5 minutes, stirring often.  Sauté garlic for a minute, then add spinach and continue cooing until just wilted, then remove from heat.  In a bowl, mix the veggies, beans, rice, cheese, cumin, and salt and pepper to taste.  Fill the bell pepper with the mixture, lace in baking dish, cover with aluminum foil, and bake in center of oven for 1 hour. ~Alternatives~ You can cook these the night before and reheat the next day (2 minutes […]

Read More

Sautéed scallops

72 sugar calories ~Shopping List~ 3-6 scallops Olive oil 1 potato 2 Tbsp butter 2 Tbsp hal and half 1 Tbsp fresh chives, chopped Salt and pepper ~To do~ Scallops:  Rinse scallops and blot with paper towels so that they are fairly dry.  Heat a skillet on medium low, and add a drizzle of olive oil and 1 Tbsp of butter.  When butter is melted, turn the heat to medium and add the scallops.  Cook for 2 minutes, or until brown, then turn and cook for another 2 minutes.  Remove and season with salt and pepper. Potatoes.  Peel and quarter one potato.  Place in a microwave safe bowl with a lid and cook on high for 6-8 minutes.  Let stand for another 5 minutes with the lid on, then check for tenderness when pierced with a fork.  Add the other tablespoon of butter and the half and half, the mash with […]

Read More

Poached eggs with prosciutto

0 sugar calories ~Shopping List~ 2 eggs 2 tsp white vinegar 4 slices prosciutto 1/2 avocado, sliced 1/2 tomato, sliced 1 tsp Parmesan cheese Salt and pepper ~To do~ Fill a small shallow saucepan with about 2″ water, and heat to almost boiling; then add 1 or 2 tsp vinegar (vinegar will help the egg whites congeal).  Crack one of the eggs into a small cup, then place the cup near the edge of the hot water and gently pour into water; repeat with the other egg.  You can use a spoon to help push the whites closer to the yolks- it helps hold them together.  Turn off the heat, cover the pan, and let sit for 4 minutes, until egg whites are cooked. On a plate, layer the prosciutto, avocado, tomatoes, and then the eggs.  Garnish with Parmesan and adjust the salt and pepper to you taste.

Read More

Eggplant rollups

0 sugar calories ~Shopping List~ 3 slices of a large eggplant, 1/2″ thick (lengthwise) Olive oil 2 Tbsp chopped onion 1/4 chopped zucchini 1/4 cup ricotta 2 Tbsp chopped parsley 1 tsp chopped fresh basil 1 Tbsp grated Parmesan, plus extra for garnish 1 egg Salt and pepper 1/2 cup marinara sauce ~To do~ Preheat oven to 450F.  Brush eggplant with oil and place on oiled baking sheet.  Bake for 20 minutes. Sautée onion and zucchini until soft (around 5 minutes).  In a small bowl mix onion, zucchini, ricotta, parsley, basil, parmesan, egg, salt and pepper.  Place mixture on the eggplant and roll.  Place seam side down and top with marinara.  Bake for another 20 minutes or until cheese is melted.  Top with additional Parmesan to taste.

Read More

Zucchini boats

0 sugar calories ~Shopping List~ 1/2 zucchini cut lengthwise 1 slice bacon 1/2 onion chopped 1/2 tomato, chopped 1 Tbsp sour cream Pinch dried thyme Pinch curry powder 2 Tbsp cheddar cheese, shredded Salt and pepper ~To do~ Preheat oven to 400 F.  Cook bacon in a skillet.  Remove and sautée onion (until soft).  In a small bowl crumble bacon and mis with onion, tomato and sour cream.  Top with thyme, curry powder, salt and pepper. Scoop out the zucchini seeds and place mixture into zucchini.  Top with cheese.  Bake for 20 minutes or until cheese melts. ~Alternatives~ Turn into a salad by serving on a bed of spinach.

Read More

Zucchini linguini

164 sugar calories ~Shopping List~ 2 oz linguine 1/2 clove garlic 10 slices zucchini 1/4 cup goat cheese Olive oil 1/2 tsp. lemon juice Salt & Pepper ~To do~ Cook linguine according to package directions.  Meanwhile heat a skillet and add a drizzle of olive oil.  When hot, add the zucchini slices and garlic and sauté on medium for about 5 minutes, or until just tender crisp.  Remove skillet from heat.  After you drain the linguine, add it to the skillet and turn the heat on low.  Sprinkle on goat cheese, a bit more olive oil, and the lemon juice, and season with salt and pepper to taste.  Heat until the goat cheese starts to warm, just a minute or so. ~Alternatives~ For more protein, add some shredded cooked chicken, diced ham, or chopped nuts.  Use quinoa pasta for more fiber.  Add any “freebie foods (such as spinach diced red […]

Read More

Ham & egg crepe square

48 sugar calories ~Shopping List~ 2 Tbsp. flour tsp Truvia or one packet 3 Tbsp half and half 1/2 Tbsp butter, melted Canola oil 2 eggs 1 Tbps. parsley, chopped 1 slice ham, diced Salt & Pepper ~To do~ Slightly beat one of the eggs. Pour half of it into a small bowl with the flour and whisk.   Gradually add in half and half until combined.   Next whisk in the butter and a pinch of salt Beat until smooth.   Heat a lightly oiled frying pan over medium high heat.   Pour or scoop the batter onto the griddle, making one crepe.   Tilt the pan in a circular motion so that the batter coats the surface evenly.   Cook the crepe for about 2 minutes, until the bottom is light brown.   Loosen with a spatula, turn and cook the other side.   Remove from heat and […]

Read More

Lasagna cups

119 sugar calories ~Shopping List~ 6 wonton wrappers Parmesan cheese, grated (for topping, add to taste) Mozzarella, shredded (for topping, add to taste) 1/2 cup ricotta 1/4 cup ground beef, cooked 1/4 cup marinara sauce Salt & Pepper ~To do~ Preheat oven to 375F.  Oil two muffin tin cups and line with one wonton wrapper each.  In a small bowl, mix th cheeses and the ground beef, and season with salt and pepper.  Put 1/3 of the mixture in the bottom of the won’t wrappers, and top with a spoonful of marinara sauce; repeat this two more times, then top with more sprinkles of Parmesan and the mozzarella.  Bake on the center rack in your oven for 20 minutes or until cheese is bubbly. ~Alternatives~ You can make these ahead of time and freeze them.  Just let them cool completely.  Wrap in plastic (individually) and freeze.  When you are ready […]

Read More

Sweet spinach salad

139 sugar calories ~Shopping List~ 1-2 cups baby spinach, washed 1-2 Tbsp olive oil 1/2 lemon 1/4 pear, diced 2 Tbsp pecans, chopped 1/4 cup blue cheese, crubmled Salt and Pepper 1 small baguette or whole-wheat bread, toasted ~To do~ Put spinach in a medium-sized bowl or on a plate; if the pieces are too big, give them a quick chopping.  Drizzle on the olive oil, squeeze on lemon juice, and sprinkle with salt and pepper.  Top with the pear, pecans, and blue cheese crumbles.  Taste, and add more salt and pepper, if needed.  Serve with warm baguette or toast, topped with butter. ~Alternates~ Swap the baguette for a whole-wheat tortilla to turn it into a wrap.

Read More