Mediterranean Sheet Pan Frittata

Preheat oven to 425°. Slice red onion into thin strips, cherry tomatoes in half, and zucchini into thin half moons. Place all vegetables on a 13″ x 18″ baking sheet. Drizzle with 2 tablespoons olive oil and lightly sprinkle with 1/8 teaspoon salt and a pinch of black pepper. Roast in oven for 15 minutes.

While roasting, whisk together 12 eggs, 1/2 cup reduced-fat milk, 1/4 teaspoon oregano, and 1/4 teaspoon salt. After 15 minutes, remove baking sheet and stir roasted vegetables with spatula. Pour egg mixture over vegetables, then sprinkle 1/4 cup crumbled feta evenly across the baking sheet. Roast for an additional 10 minutes, or until the egg is just set in the center.

Portion into 6 servings. Serve immediately, or refrigerate and reheat for quick breakfasts.

Poached Salmon with Orange-Pistachio Relish

In a dry sauté pan over medium heat, toast the pistachios.  Working quickly, roughly chop the pistachios.  While the nuts are still hot, stir them into the olive oil, garlic, and orange zest and season with salt.

Season fish with salt and let rest for 20 minutes.  In a sauce pan, combine 2 cups water, wine, vinegar, shallot, carrot, peppercorns and bay leaf.  Simmer over low heat for 5 minutes.  Season the broth with salt and bring it to 170 degrees.  Add the fish skin side down and cook until it flakes under gentle pressure, 4-6 minutes per 1/2 inch thickness.  Remove the fish from the liquid and pat dry.  Remove the skin and discard.  Serve with Orange-Pistachio Relish.

Nutrition per serving: 480 calories; 32g total fat (4.5g saturated); 370mg sodium; 10g carbohydrates; 4g dietary fiber; 2g sugar (0g added sugar); 40g protein

Sheet Pan Sweet and Spicy Shrimp

Preheat oven to 375F.  

Spray sheet pan with cooking spray and line up contents across it. 

Spray the top of the shrimp and veggies with a good quality cooking spray, like avocado and sprinkle with salt.  Bake for 15-20 minutes until the shrimp is pink and the veggies are fork tender. 

Make the sauce while your mix is baking. Add all ingredients of sauce to a small nonstick pan over medium-low heat.  Using a silicone spatula continually stir/whisk until the mixture is hot and has thickened up, 5-7 minutes.  

When sheet pan mix is done, pour the sauce over it and toss until all the veggies and shrimp are well coated.  

Sprinkle cashews and sesame seeds over the pan for garnish. 

Nutrition per serving: 320 calories; 9g total fat (2g saturated); 550 mg sodium; 31g carbohydrates; 6g dietary fiber; 17g sugar (4g added); 31g protein

Sausage, Leek, and Feta Frittata

Preheat oven to 350 degrees. Heat an oven-safe skillet on stove over medium heat. Add sausage to skillet and brown, about 3 minutes. Add oil, potatoes, garlic and leek. Cook until potatoes begin to soften and turn brown, about 5 minutes. Add bell pepper and cook until it begins to soften, about 2 minutes.

In a medium bowl, add eggs, milk, salt and pepper and whisk together until well combined. Pour egg mixture into pan, sprinkle with feta and continue to cook on the stove until the sides of the egg mixture are set, about 5 minutes. Transfer skillet to oven and continue to cook for 10 minutes, or until the center no longer jiggles and the edges have browned.

Nutrition per serving: 200 calories; 14g total fat (4g saturated); 510 mg sodium; 6g carbohydrates; 1g dietary fiber; 2g sugar (0g added); 14g protein

Roasted Snapper with Broccolini

Preheat the oven to 400 degrees Fahrenheit. Line a baking dish with baking paper.

Combine miso and butter, then spread over snapper. Combine sesame oil, chili, and soy sauce in a bowl. Add broccolini, mushrooms and sesame seeds, toss to combine, then spread over the base of prepared baking dish. Top with snapper. Roast for 18-20 minutes until snapper is just cooked and the broccolini is tender.

Nutrition per serving: 440 calories; 25g total fat (9g saturated); 620mg sodium; 18g carbohydrates; 4g dietary fiber; 8g sugar (0g added sugar); 39g protein 

Lightly adapted from

French Carrot Salad

In a bowl, combine mustard, lemon juice, honey, oil, salt and pepper. Add carrots, parsley, and shallots and toss well. Taste and adjust seasoning. Cover and refrigerate until ready to serve.

Omelet in a Mug

In a small bowl, mix egg, milk, cheese, salt and pepper.

In a microwave-safe mug, pour egg mixture and add spinach and red peppers. Microwave until egg is full cooked, 1 1/2 minutes.

Pan-Seared Cod with Pineapple Salsa

In a medium frying pan over medium-high heat, add oil to pan and swirl to coat.

Meanwhile, pat cod dry with paper towels and lightly season with salt and pepper.

When oil shimmers, add cod to pan. Pan-fry on first side until golden, about 3 minutes. Carefully flip fillets and continue to cook until internal temperature of fish reaches 145° (about 3 more minutes depending on thickness). Serve fish over salsa. Garnish with lime zest and a squeeze of fresh lime juice.

Pan-seared cod with pineapple salsa can be enjoyed as tacos with corn tortillas and avocado, served over a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving (not including salt):  230 calories; 8g total fat (1g saturated); 290mg sodium; 9g carbohydrates; 0g dietary fiber; 4g sugar (0g added sugar); 30g protein

Moroccan-Spiced Turkey

Preheat oven to 400°.

Wrap garlic in aluminum foil and bake until very tender, 45 minutes-1 hour. Let cool completely. Squeeze garlic cloves into a bowl. Whisk in citrus juices along with paprika, pepper, cumin, cinnamon, cloves, cardamom, nutmeg, salt, sage, and mint.

Place turkey breast on a rack in a roasting pan. Season both sides liberally with salt and pepper. Brush turkey all over with citrus-garlic mixture. Roast for 15 minutes then baste with more citrus-garlic mixture. Continue to roast until an instant-read thermometer inserted in meat registers 165°, about 70 minutes. Transfer turkey to cutting board and let rest, loosely tented with foil, about 15 minutes. Slice turkey and serve.

Baby Bok Choy and Red Cabbage Slaw

Bring a pot of lightly salted water over high heat to boil. Blanch bok choy stems for 30 seconds. Shock in ice water and drain. Cut into 1⁄2” diagonals. Blanch leaves for 10 seconds. Shock in ice water and drain. Wring out excess water from leaves and finely slice.

Combine bok choy stems and leaves in bowl with cabbage, carrots, and green onions.

In a bowl, whisk together dressing ingredients and combine with slaw.