Place all ingredients in a blender and puree. This can be made in advance and frozen into single-serving portions.
Nutrition per serving: 220 calories; 0g total fat (0g saturated); 60mg sodium; 41g carbohydrates; 4g dietary fiber; 28g sugar (0g added sugar); 13g protein
Heat oil in nonstick skillet over medium-high heat. Mix together smoked paprika, cumin, cayenne, and 1/2 tsp salt. Use all of seasoning mix to season both sides of halibut. Place in pan with heated oil, and cook for 5 minutes on each side or until internal temperature is at least 145°.
For salsa, dice the strawberries and red onion, finely dice the jalapeño, and chop the cilantro. Combine in a bowl with lime juice and 1/2 tsp salt.
Spread a layer of Harmons guacamole onto plate, top with halibut filet, and finish with a dollop of strawberry salsa. Serve with Harmons tortilla chips.
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.
Whisk together oil, lemon juice, and garlic in a medium bowl. Add beans, tomatoes, onion, and parsley and toss together. Gently stir in tuna.
If using lettuce, divide equally onto small plates and top with the tuna salad.
Nutrition per serving: 270 calories; 11g total fat (1.5g saturated); 320 mg sodium; 23g carbohydrates; 8g dietary fiber; 2g sugar (0g added sugar); 23g protein
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
In a small bowl, beat the eggs with salt, pepper, and cumin.
Heat a 10-inch skillet over medium and add oil. Add the onion, mushroom, chiles, and cheddar evenly to the skillet. Pour the egg mixture over the vegetable mixture and immediately place the tortilla on top. Cook for 2 minutes or just until the egg is set. Flip the eggs and tortilla over so that the tortilla side is down and cook for 2 more minutes. Remove from pan to a plate and carefully roll up. Enjoy this portable breakfast with a side of fruit.
Nutrition per serving: 400 calories; 25g total fat (6g saturated); 560mg sodium; 25g carbohydrates; 1g dietary fiber; 2g sugar (0g added sugar); 19g protein
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 delicious.com
Heat the olive oil in a large sauté pan on medium heat and add the onion, cooking for 4 minutes. Stir in the garlic and ginger and continue cooking until fragrant, about 1-2 minutes. Steam the bag of butternut squash cubes, available in the produce department, in the microwave according to the package directions. Add two cups of squash to the pan, storing any additional in the refrigerator. Add the turmeric, curry powder, salt, ground cumin, caraway seeds, and ground coriander to the pan, mixing everything together and cooking for an additional 3 minutes. Add one cup of vegetable broth to deglaze the pan, then add the remaining two cups of broth, diced tomatoes, and lentils, stirring the mixture together. Cover and let simmer for 30 minutes. Remove from heat and portion into bowls, adding chopped cilantro on top for garnish. This recipe pairs well with spinach and brown rice.
Nutrition per serving: 320 calories; 5g total fat (0.5g saturated); 330mg sodium; 53g carbohydrates; 19g dietary fiber; 8g sugar (0g added sugar); 17g protein
In a small food processor, combine feta, yogurt, oil, and lemon juice. Process until smooth, about 30 seconds. Pour the drizzle into a container and set aside in the refrigerator.
In a large pot over medium heat, add oil. Add shallots and cook until translucent, about 4 minutes. Adjust heat to medium-high and add garlic cloves, squash, and ginger to the pot. Cook for another 10-12 minutes until squash is softened, stirring occasionally. Add in curry powder and salt, tossing for with a spatula for 1 minute. Add coconut milk and stir, allowing the milk to reduce slightly, about 3 minutes. Dissolve miso into chicken stock and add the mixture to the pot. Reduce heat to medium and leave pot uncovered, cooking for an additional 10 minutes.
Remove pot from heat and allow the mixture to cool slightly, about 2 minutes. Pour all contents of the pot into a blender and puree until smooth. Pour contents into two bowls and top each with 1 tablespoon of feta drizzle, basil leaves, and pine nuts.
Nutrition per serving: 260 calories; 9g total fat (3g saturated); 430mg sodium; 41g carbohydrates; 7g dietary fiber; 11g sugar (0g added sugar); 7g protein
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