Shrimp & Artichoke Linguine

Ingredients:

• 8 ounces whole wheat linguine
• 1/4 cup extra-virgin olive oil
• 1 (16 ounce) package frozen fully cooked salad shrimp, thawed
• 3 cloves garlic, minced
• 1 cup brown mushrooms
• 1 teaspoon crushed red pepper flakes
• 1 (14 ounce) can quartered artichoke hearts, drained
• 1/4 cup lemon juice
• 1/8 teaspoon salt
• 1/2 cup grated Parmesan cheese

Directions:

Prep Time: 15 min Total Time: 35 min Yield: 4

1. Bring a large pot of lightly salted water to a boil. Add linguine, and cook until tender, about 8 minutes. Drain.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the shrimp, garlic and red pepper flakes; cook and stir until garlic is lightly browned and shrimp is hot, about 5 minutes.
3. Mix in the artichoke hearts, lemon juice and salt; cook until heated through.
4. Toss with pasta in a serving dish and top with Parmesan cheese before serving.

Approx. Calories 550 per serving

The Antipasto Anti-Pasta

Ingredients:

• 1 cup asparagus, ends trimmed, cut into 2-inch pieces
• 1 (12 ounce) package bow tie (farfalle) pasta
• 1 lb hot Italian sausage
• 3 cloves garlic, crushed
• ¼ cup green onion, chopped
• 1 (6 ounce) jar marinated artichoke hearts, drained and quartered
• 1 roasted red peppers, sliced
• ½ (3 oz) can black olives, sliced
• 1 cup freshly grated Parmesan cheese
• ½ cup sundried tomato oregano dressing

Directions:
Prep Time: 15 min Total Time: 35 min Yield: 4

1. Bring a large pot of lightly salted water to a boil. Blanch asparagus for 1 minute, then remove with tongs, and rinse with cold water to cool.
2. Add pasta to the boiling water and cook for 8 to 10 minutes or until al dente; drain, reserving 1 cup of the pasta water.
3. Meanwhile, brown the sausage in a large skillet over medium-high heat.
4. When the sausage has nearly cooked through, drain the excess grease, and stir in garlic and onion.
5. Add asparagus, artichokes, olives and roasted peppers, cook for 1 to 2 minutes to warm.
6. Stir in the hot pasta along with Parmesan cheese, and dressing to moisten.

Approx. Calories 750 per serving

Skillet Rosemary Chicken

Ingredients:

• 3/4 pound small red-skinned potatoes, halved, or quartered if large
• Kosher salt
• 2 sprigs fresh rosemary, plus 1 1/2 tablespoons leaves
• 2 cloves garlic, smashed
• Pinch of red pepper flakes
• Juice of 2 lemons (squeezed halves reserved)
• 2 tablespoons extra-virgin olive oil
• 4-6 skin-on, bone-in chicken thighs (6 to 8 ounces each)
• 10 ounces cremini mushrooms, halved

Directions:
Prep Time: 10 min  Total Time: 50 min   Servings:4-6

1. Preheat the oven to 450. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.
2. Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.
3. Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.
4. Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp, 20 to 25 minutes.

Approx. xx Calories per serving

Lumaconi Pasta

Ingredients:

• 1 500 g shell pasta
• 3 chicken breasts
• 3 tbsp EVOO
• 1 bunch green onions, sliced
• 3 cloves garlic, thinly sliced
• 1 150 g package baby spinach
• 1 cup chicken broth
• 115 g goat cheese, crumbled
• 3/4 cup shredded mozzarella cheese
• 1/4 cup fresh basil leaves, torn
• Salt & pepper to taste

Directions:

Prep Time: 20 min Total Time:40 min Yield: 8

1. Cut chicken into strips and reserve, preheat oven to 375 degrees.
2. Heat 1 tbsp of oil in large skillet over medium-high heat and sauté onion and garlic for 1 min.
3. Add spinach, chicken, chicken broth and bring to boil.
4. Toss cooked pasta with the sauce, half the goat and mozzarella cheeses, and all the basil. Season to taste with salt and pepper.
5. Transfer to an 11x7-inch baking dish, sprinkle with remaining cheeses and bake for 25 min. or until bubbly.
6. Drizzle with remaining oil and let rest for 10 min.

Approx. Calories 450 per serving

Creamy Pesto Fish

Ingredients:

• 1 lb frozen white fish, such as tilapia
• 1/4 cup mayonnaise
• 1 tomato, chopped
• 2 tbsp pesto

Pesto sauce

• 3 spears asparagus
• 1 tbsp parmesan cheese
• 1 garlic clove
• 1 tbsp EVOO
• 2 tbsps chicken stock
• salt and pepper, to taste

Directions:

Prep Time: 5 min Total Time:20 min Yield: 4 

1. Preheat oven to 450 degrees. While preheating, parboil or steam asparagus.
2. Rinse and dry, trim off spear tips and set aside.
3. Puree the rest with chicken stock, then add Parmesan cheese and pulse.
4. Sauté garlic in oil 3 min., discard garlic.
5. Mix oil with puree, season w/ salt and pepper, heat through.
6. Place frozen fixh in 13x9-inch baking dish.
7. Combine mayo and pesto and spread over fish, sprinkle with tomatoes and asparagus spear tips.
8. Bake 15 min. or until fish flakes easily.

Approx. Calories 157 per serving

Smoked Gouda Tilapia Rolls

Ingredients:

• 4 large slices prosciutto
• 4 fillets of tilapia
• 1 1/2 tbsp Dijon mustard
• 1 tbsp chopped chives
• 4 sticks smoked gouda, 1 oz each
• 12 spears asparagus, plunged into boiling water for 3 min.
• 1 tbsp butter
• 2 tsp flour
• 1 cup chicken stock
• 1/2 cup lemon vodka
• Salt & freshly ground pepper, to taste

Directions:

Prep Time: 8 min Total Time: 20 min Yield: 4

1. Lay prosciutto on a work surface and place fish fillets on top.
2. Spread with mustard, sprinkle with chives and seasoning.
3. Roll up 1 stick of cheese and 3 asparagus spears in each ham/fish layer, and secured with toothpicks.
4. Melt butter in a skillet and sauté rolls until golden and set aside.
5. Add flour to skillet and cook 1 minute, then whisk in chicken stock, vodka and bring to boil, then simmer 2-3 minutes.
6. Add fish rolls to skillet, cover and continue cooking 5-7 minutes.
7. Add any further seasoning and serve.

Approx. Calories xx per serving

Sundried Tomato & Bacon Risotto

Ingredients:

• 2 cups chicken broth
• 1 cup water
• 4 slices bacon, cooked & crumbled
• 2 cups sliced mushrooms
• 1 cup short grain brown or grain rice, uncooked
• 1/4 cup sundried tomato & oregano dressing
• 1/2 cup parmesan grated cheese
• 2 tbsp fresh parsley, chopped

Directions:

1. Prep Time: 10 min Total Time: 35 min Yield: 4
2. Heat broth and water, set aside.
3. Cook bacon in large skillet on medium-high heat for 5 min. or until crisp, drain and discard drippings
4. Add mushrooms to bacon in skillet and cook 3 min, stirring occasionally.
5. Add rice and dressing, stir 1 min.
6. Add half of the broth mixture and cook 5 min. or until most of the liquid is absorbed, stirring occasionally.
7. Add remaining broth mixture, cook 10 min. or until rice is tender and almost all of the liquid is absorbed, stirring occasionally.
8. Sprinkle with cheese and parsley.

Approx. Calories xx per serving

Easy Beef Strogonaff

Ingredients:

• 1 lb beef strips
• 1 (10 3/4 ounce) can condensed golden mushroom soup
• 10 ounces sour cream
• 1/2 cup reserved beef broth
• 16 ounces egg noodles
• 1 cup fresh mushrooms, diced

Directions:

Prep Time: 30 min Total Time: 1 hr Yield: 4 dozen

1. Fry beef slowly for about 10 min, until tender. Remove and save. Reserve about 1/2 cup of the broth.
2. Cook egg noodles according to directions.
3. Add broth, soup and sour cream in sauce pan. Heat until just boiling.
4. Add beef and mushrooms into the mixture. Heat through.

Approx. Calories 700 per serving

Italian-Marinated Vegetable Salad

Ingredients:

• 2 cans baby corn, diced
• 2 cups cauliflower florets
• 1 cup cherry tomatoes, halved
• 1/2 cup chickpeas, rinsed (optional)
• 1/2 cup carrots, julienned
• 1 cup stuffed green olive, sliced
• 1/2 cup mushrooms
• 3/4 cup Italian Dressing and Sundried Tomato Dressing (50/50)

Directions:

Prep Time: 15 min Total Time: 3 ¼ hours Yield: 6

1. Add cauliflower to boiling water in saucepan; cook until crisp-tender. Drain. Rinse under cold water; drain again. Place in bowl.
2. Add remaining ingredients; mix lightly. Cover.
3. Refrigerate 3 hours or until chilled.

Approx. Calories 100 per serving

Baked Falafel Balls

Ingredients:

• 3/4 cup water
• 1/2 cup quinoa
• 1 tablespoon olive oil
• 1 tsp green onion, finely minced
• 2 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 1/4 teaspoons cumin
• 1 1/4 teaspoons coriander
• 1 1/2 cups cooked chickpeas
• 3/4 tablespoons lemon juice
• 1/4 cup dried breadcrumbs, plus
• 2 teaspoons dried breadcrumbs
• 1/4 cup parsley, minced
• Chicken/veggie broth, as needed to moisten during blending
• salt
• olive oil flavored cooking spray

Directions:

Prep Time: 75 min Total Time: 30 min Yield: 6

1. Bring water to a boil and remove from the heat. Mix in the quinoa.
2. Cover well and allow to sit until all the water is absorbed -- about 20 minutes.
3. Heat the olive oil in a small pan and saute the onion and garlic over medium heat until the onion is just transparent.
4. Add red chili flakes, cumin, and coriander and saute for 1 more minute.
5. Combine the chickpeas and quinoa in a food processor. Add the lemon juice, bread crumbs, cilantro, parsley and salt and process until just mixed, and has a pleasing texture.
6. Set mixture aside for 15 minutes.
7. Preheat oven to 400 degrees.
8. Form falafel mixture into 2 inch balls and place on a lightly oiled sheet pan.
9. Spray the balls with some olive oil.
10. Bake for 25 to 30 minutes until golden, turning the pan once during baking.
11. Add to a pita with some tzaziki sauce to eat as a sandwich.

Approx. Calories 150 per serving

Fake Lasagna Casserole

Ingredients:

• 1/2 lb ground beef, uncooked
• 1/8 cup onion, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 (8 ounce) package pasta shells, cooked
• 3 cups mozzarella cheese
• 12 ounces cottage cheese
• 1 eggs
• 1/4 cup parmesan cheese
• 1 tablespoons parsley
• 15 ounces jars spaghetti sauce

Directions:

Prep Time: 20 min Total Time: 1 hr 30 min Yield: 4

1. In a skillet, cook beef and onion until meat is no longer pink and onion is tender; drain. Sprinkle with salt and 1/4 teaspoon pepper; set aside.
2. In a large bowl, combine pasta, 3 cups of mozzarella cheese, cottage cheese, eggs, Parmesan cheese, parsley and remaining pepper; stir gently. Pour into a greased 13x9x2-inch baking dish or shallow 3 quart baking dish.
3. Top with beef mixture and spaghetti sauce (dish will be VERY full).
4. Option: Freeze now by covering tightly with foil. Seal additional cheese in package attached to pans. Thaw all day in refrigerator and the proceed with following baking instructions.
5. To serve immediately, cover with foil and bake at 350ºF for 45 minutes. Sprinkle with remaining mozzarella.
6. Bake, uncovered, 15 minutes longer or until the cheese is melted ad bubbly. Let stand 10 minutes before serving.

Approx. Calories 950 per serving

The Italian Job

Ingredients:

• 500 g pkg Italian sausage
• 2 tsps garlic, chopped
• 8 oz can stewed tomatoes
• 1 roasted red pepper (packed in oil), chopped
• 1/2 green pepper, chopped
• 1/4 onion, finely chopped
• 1/4 cup spinach
• 1 cup fresh mushrooms, sliced
• 1 tbsp oil
• 1 cup tomato sauce, herb flavoured
• 2 slices bacon

Directions:
Prep Time: 5 min  Total Time: 30 min   Yield: 2

1. Coat frying pan with half the oil and place entire package of sausage in frying pan, do not chop up until browned on both sides for 2 minutes each side, then chop to bite size pieces.
2. While frying sausage, bake bacon strips for about 5 minutes, so not very crisp, set aside.
3. Add to frying pan all the veggies, garlic and remaining oil and mix in with meat, simmer on low-medium heat for about 10 minutes.
4. Add tomato sauce and bacon, cut into pieces, stir in mixing well and simmer on low for another 10 minutes.
5. Serve over pasta of your choice, sprinkle with cheese of your choice.
6. Another option, stuff into extra large shell pastas.
7. Add ground turkey to lighten up in calories.

Approx. 350 calories

Salsa Sausage & Potato Bake

Ingredients:

• 1 500 g package of ground mild Italian sausage
• 12 red baby potatoes
• 1/4 cup red peppers, chopped
• 1/4 cup green peppers, chopped
• 1 1/2 cups fresh mushrooms
• 1 small tomato, chopped
• 1/2 cup salsa
• 1 cup mozzarella cheese

Directions:
Prep Time: 10 min  Total Time: 35 min  Yield: 3 Servings
1. Preheat oven to 375 C.
2. Place sausage in frying pan, and keeping in one whole piece, brown over low for about 1 minute, then flip whole piece to brown on other side for about 1 minute, then chop up into chunks the size of mini-meatballs, brown for another 3 minutes or so. Remove from heat.
3. While browning sausage, cut up potatoes into halves, microwave on high for about 3 minutes to pre-cook to reduce baking time.
4. Cut up peppers and tomatoes, add to salsa, then mix in with sausage.
5. In a 9x9 baking dish, place 1/2 of meat mixture on the bottom, place all potatoes on top of meat, then add mushrooms, top with remaining meat sauce and bake in oven for about 20 minutes.
6. Remove dish from oven, sprinkle cheese all over top and return to oven for another 5 minutes.

Approx. 500 Calories per serving

Gourmet Tenderloin Pizza

Ingredients:

• 1 pizza crust, use recipe Pizza Dough 
• 2 cups asiago cheese, shredded 
• 1/2 lb veal or 1/2 lb lamb, cooked, shredded 
• 1 cup onion, caramalized 
• 2 medium potatoes, baked, thinly sliced 
• 2 garlic cloves, minced 
• 1/2 cup walnuts, toasted and coarsely chopped (optional)

Directions:
Prep Time: 10 min  Total Time: 8  hrs Yield: 4 (2 slices each)
1. Preheat oven to 400°F Sprinkle 1 cup of cheese and garlic over pizza crust (preparation/cook time does not include making pizza crust).

2. Layer meat, onions, potatoes and walnuts over crust, then cover with remaining cheese (prep time doesn't include caramalizing onions or cooking meat and potatoes).

3. Place pizza in the oven and bake about 10 to 12 minutes. Let pizzas rest briefly before slicing.

Approx. Calories 500 per serving

Greek Stuffed Chicken

Ingredients:

• 4 boneless chicken breasts
• 1 cup frozen spinach, drained
• 3 tablespoons feta cheese
• 1 tablespoon cottage cheese
• 1 egg
• 2 cloves garlic, minced
• 2 tablespoons butter
• salt and pepper

Directions:
Prep Time: 10 mins Total Time: 40 mins Yield: 2
1. Combine spinach, feta cheese, cottage cheese, garlic, and the egg, mix well.
2. Make a small slice in the side of the chicken breast and stuff with the spinach mixture.
3. Saute the chicken breasts in the butter until lightly browned on each side.
4. Season the chicken with remaining spices.
5. Bake in the oven at 350 degrees for 25 minutes.
Approx. Calories  375 per serving