Recipe Catalog

janetagottliebnutr
Oct 5, 2019
15 min read

Updated: Dec 10, 2021

Find all your favorite previously posted recipes here!

Quick Homemade Breakfast Sandwich -Better Than The Drive Thru!

3 ingredients & 3 minutes! Breakfast in the amount of time it takes to toast an English muffin and involves poaching an egg in the microwave without any use of oil and/or butter.

This is a great super fast, hot, filling and nutritious meal that can be made on the run before zipping out to work or for the kids rushing out to school. If there is no rush simply enjoy with that morning cup of coffee or any time of day!!

*Recipe makes 1 Serving

Ingredients: 1 Plain Thomas’s English Muffin split in half 1 Slice American Cheese (or cheese of choice) 1 Large Egg

Cooking Instructions:

1. Toast an English muffin

2. In the meantime, take out a piece of American cheese and allow to sit at room temperature while you prepare breakfast 3. In a small microwaveable Pyrex dish (mug, or small bowl) add a small amount of water (approx. 2 to 3 tablespoons).

4. Crack a raw egg into the water (if desired, sprinkle with salt and pepper to taste)

5. Cover with a damp paper towel and microwave for 1 minute (a little more or less depending how cooked you like a poached egg, I find 1 minute is just right).

6. Scoop out the egg from the pyrex dish with a large spoon, place on the bottom of the English muffin

7. Top with 1 slice of American Cheese, and English muffin top Breakfast is served!

Notes:

- Always cover the egg with a damp paper towel because there is always a chance the egg can have an air pocket and pop in the microwave

- Adding salt will change the sodium content

- You can substitute a lower calorie English muffin if desired

- You can substitute a low fat or low sodium cheese if desired

Nutrition Facts: Serving Size: 135 grams

Amount Per Serving:

Calories 305

Total Fat 14g

- Saturated Fat 6g

- Trans Fat 0g

Cholesterol 203mg

Sodium 725mg

Total Carbohydrates 28g

- Dietary Fiber 0g

- Total Sugars 1g

Protein 16g

Potassium. 37mg

Calcium 395mg

Vitamin D 4mcg

Iron. 1mg

*any changes to the recipe will alter the calorie content

One Pot Pasta

With Spicy Italian Chicken Sausage and Asparagus

(Recipe Yields 7 Servings)

This easy one pot meal should satisfy that pasta craving that most of us have and bring a comfort food within reach to keep us on track with our own nutrition goals!

Ingredients:

- 1 lb box Cavatappi

- 5 Tbs Olive Oil

- 5 Italian Spicy Sausages

- 1 Bunch Asparagus

- ½ Tsp Salt

- 1 Tsp Ground Black Pepper

- 2 tsp Garlic Powder

- 14 Tbs Grated Parmesan Cheese

- Crushed Red Pepper (for extra heat if desired)

What You Need:

- Tin foil

- 1 Pot big enough to cook pasta and to steam asparagus

Cooking Instructions:

- Place a piece of tinfoil large enough to hold the 5 Italian Sausages on the rack in the oven

- Preheat the oven to 375 degrees Fahrenheit

- Place sausage in pre-heated oven on the tin foil and cook until sausage are cooked through, approximately 40 minutes – sausage should be well browned

- Remove cooked sausage and cut in thin slices and put aside

- Rinse asparagus and trim about an inch from the bottom.

- Put trimmed, rinsed asparagus in the pot and add enough water to cover half way.

- Cover the pan and cook on the stove top on high heat to steam the asparagus.

*when it is bright green and fork tender it is done

- Remove asparagus and chop into about 1-inch pieces

- Place asparagus aside and rinse the pot.

- Add fresh water to the pot to boil for the pasta

- Cook pasta according to package instructions

- Drain the pasta and add back into the pot

- Add the 5 tablespoons of olive oil and toss the pasta well to coat evenly with the oil

- Sprinkle in the salt, pepper and garlic powder and mix into the pasta until the spice looks evenly mixed in

- Add the chopped asparagus and sliced sausage to the pasta and mix until evenly distributed

- Serve in bowls and top each bowl with two tablespoons of grated parmesan cheese and crushed red pepper if desired

Notes:

- More vegetables can be added to make a bigger portion for very few extra calories. This will allow you to enjoy the pasta you love in a bigger portion size without adding a lot of extra calories!

- If you don't like asparagus another steamed chopped vegetable can be substituted for a minimal change in calories

- Plain grilled chicken can be substituted for the sausage for a lower calorie or less spicy option

Nutrition Facts:

Serving Size: Approximately 2 ½ cups

Amount per serving

Calories 489

Total Fat 16g

- Saturated Fat 3g

- Trans Fat 0g

Cholesterol 30mg

Sodium 619mg

Total Carbohydrates 60g

- Dietary Fiber 3g

- Total Sugars 3g

Protein 25g

Potassium 743mg

Calcium 95mg

Iron 4mg

Oven Roasted Salmon with Pineapple Mango Salsa

(Yields 4 Servings)

Salmon is a great source of protein. Salmon also provides Omega-3 fatty acids which can contribute to a heart healthy diet and are attributed to health benefits such as lowering blood pressure, reducing inflammation and possibly decreasing some risk factors for disease. In addition Salmon is a delicious alternative to red meat and poultry.

What's best is that this recipe looks great, tastes great

and is surprisingly simple to make!

*recipe can be easily altered to make anywhere from 1 to 4 servings - see below

Ingredients:

- 1 TBS Olive Oil

- ½ Lemon (yields approx. 1 ½ TBS lemon juice)

- 28 Ounces Salmon Fillets (Four 7-ounce filets)

*usually the fish counter person will cut fish portions & remove salmon skin if desired

- ½ Tsp Ground Black Pepper

- ½ Cup Fresh Pineapple diced

- 1 Cup Fresh Mango diced

- ¼ Cup Red Bell Pepper diced

- ¼ Cup red onion diced small

- 1 TBS Fresh Scallion diced small (optional)

- 2 TBS Orange Juice

* many supermarkets sell small containers of pre-cut mango and pineapple so you can buy only what you require for the recipe if desired

What You Need: - Cookie sheet or baking pan of any kind, tin foil, measuring cup and measuring spoons

Instructions:

- Preheat the oven to 375 degrees Fahrenheit

- Dice the mango, pineapple, red pepper, red onion and scallion into small pieces and mix together in a small bowl with the 2 tablespoons of orange juice cover and refrigerate (should yield approx. little over 2 cups of salsa)

*salsa can be made a day ahead and refrigerated until ready to use

- Line a cookie sheet or baking pan with tin foil

- Place the salmon fillets on the tinfoil lined cookie sheet or baking pan and squeeze the lemon over the fillets.

- Turn over the fillets and dredge them through the lemon juice on the pan to be sure the juice coats the salmon

- Pour the tablespoon of olive oil on the pan and dredge the salmon through the oil to coat it lightly so it does not stick to the baking pan and place skin side down (or if the skin has been removed place what would have been the skin side down)

- Sprinkle the ground black pepper over the top of the fillets

- Place the salmon in the pre-heated oven and cook at 375 degrees for approximately 25 minutes or until the salmon is completely cooked through (oven temperatures can vary so always check fish for doneness).

- Plate fish and top with approx. a half cup of the pineapple mango salsa. Serve as is or with a side of favorite vegetable.

- Example: a side of 10 steamed medium asparagus spears will provide an additional 30 calories (approx. 3cal/spear)

- Salsa Cheat: Whole Foods sells a pre-made pineapple-mango salsa in the prepared fruit section and Trader Joe's also sells a jarred Pineapple Salsa. However, I think that the salsa in this recipe is easy to make and I much prefer my recipe to the store bought versions. (*using these salsa alternatives will alter the nutrition info listed below)

Notes:

- There is approximately 3 Tablespoons lemon juice in one lemon

- A 7-ounce raw salmon filet will yield approximately 5.25 ounces of cooked salmon (meat, poultry and fish tend to shrink about 25% when cooked)

- Salmon will provide a lot of fat but some is Omega-3 fat

- This is a dish that is easy to make any number of servings. The recipe can be cut in half to make two servings or even 1 serving. Just cut the salsa ingredients in half to make half the salsa and purchase less pieces of fish.

- Leftover salsa is good with chicken or event tortilla chips and can be refrigerated for a few days.

Calorie Information Breakdown - One 7-ounce salmon fillet prepared according to this recipe will yield approximately 445 calories and 30 grams of fat - Each ounce of cooked fish prepared according to this recipe provides approximately 85 calories and approximately a little less than 6 grams of fat per ounce of cooked fish - 1half cup serving of the Pineapple Mango Salsa will provide approximately 45 calories - You can control the amount of calories by having less salsa or less fish.

Nutrition Facts When Prepared According to Recipe Above: Serving Size: 298 grams

Amount Per Serving:

Calories 490

Total Fat 30g

- Saturated Fat 7g

- Trans Fat 0g

Cholesterol 109mg

Sodium 119mg

Total Carbohydrates 12g

- Dietary Fiber 1g

- Total Sugars 9g

Protein 41g

Potassium 874mg

Calcium 31mg

Vitamin D 22mcg

Iron. 1mg

Quinoa Fruit & Nuts

(yields 1 servings)

This recipe is great for breakfast or lunch. Quinoa is a complete protein source that can serve as a tasty quick and nutritious meal. One serving of this recipe provides at least half of your daily servings of fruit, approximately 12 grams of protein, 9 grams of fiber, 162mg of calcium and 3mg of iron. The almonds also provide protein and are a source of fiber which may contribute to a heart healthy diet!

Ingredients:

- ¼ Cup Quinoa (uncooked)

- ¼ Cup Water

- ¼ Cup Milk

- ½ Teaspoon Cinnamon

- 1 Teaspoon Brown Sugar

- ½ Medium Apple - diced

- ½ cup Blueberries

- 12 Whole Raw Almonds (unseasoned, unsalted)

Instructions:

- Prepare the quinoa: bring water, milk, and quinoa to a boil, lower heat to simmer, stir in brown sugar and cinnamon, cover and cook for 15 minutes until all water is absorbed. (Yields approx. ¾ cup cooked quinoa)

- While quinoa is cooking dice the apple and rinse the blueberries

- When the quinoa is cooked and all liquid is absorbed, transfer quinoa to a bowl

- Add the blueberries, apple and almonds, sprinkle lightly with more cinnamon if desired and serve while hot.

Notes:

- This recipe can also be prepared as a savory dish instead of sweet. Dissolve a chicken bouillon cube in the water when cooking the quinoa, eliminate the cinnamon and replace the fruit with your favorite vegetables cooked and chopped.

*For a meat-free option eliminate the bouillon and add your favorite spices to the quinoa with favorite cooked chopped vegetables.

- The fat in this recipe comes mostly from the almonds which is considered unsaturated fatty acids, omega-3 fatty acids and fiber which could contribute to a heart healthy diet

- With the exception of the brown sugar, other sugars in this recipe are naturally occurring sugars from mostly the fruit and milk ingredients.

- Added sugar can be eliminated by eliminating the brown sugar. Eliminating the brown sugar will eliminate 17 calories, 4 grams of sugar and 5 carbohydrates.

- Cinnamon can add a flavor of sweetness which some people find is enough with out the sugar.

*Any changes to the recipe will alter the nutrition information

Nutrition Facts:

Serving Size: 348 grams

Amount Per Serving:

Calories 376

Total Fat 11g

- Saturated Fat 1g

- Trans Fat 0g

Cholesterol 3mg

Sodium 33mg

Total Carbohydrates 62g

- Dietary Fiber 9g

- Total Sugars 26g

Protein 12g

Potassium 602mg

Calcium 162mg

Vitamin D 1mcg

Iron. 3mg

No Crust Broccoli & Cheddar Quiche Recipe

(Yields 4 Servings)

This recipe offers a great source of protein and provides approximately 1 serving of the daily recommended 2 to 3 cups of vegetables per day. This recipes yields 4 servings and can be stored in the refrigerator for a couple of days for a quick breakfast or lunch that can be easily heated up in the microwave for about 30 seconds to put breakfast or lunch on the table in no time!

Ingredients:

1 Tbs Olive Oil

½ Tsp Butter

½ Cup Sliced Onion

½ Cup Chopped Red Bell Pepper

1 Cup Broccoli Florets (steamed and cut up)

1 Cup Grape Tomatoes (sliced in half)

4 Large Eggs

1 ½ Cup 1%-Milk

1 Cup Shredded Extra Sharp Cheddar Cheese

½ Tsp Salt

¼ White Pepper (can substitute ½ tsp ground black pepper)

What You Need:

- 8x8 Pyrex dish or the equivalent that is oven safe

Instructions:

1. Preheat oven to 375 Degrees Fahrenheit

2. Butter the Pyrex dish and set aside

3. Sautee onions in the olive oil, add bell pepper half way through and cook until both are soft, let them cool and then evenly spread the onions and peppers on the bottom of the Pyrex dish

4. Steam the broccoli florets until desired tenderness cut up and put aside to cool

5. Slice the grape tomatoes in half and put aside with the broccoli

6. Spread the cup of shredded cheddar evenly on top of the onions and peppers in the Pyrex dish

7. Spread the cooled broccoli and tomatoes evenly over the cheese

8. Beat the 4 eggs in a mixing bowl with the milk, salt and pepper and pour evenly over the vegetables and cheese in the Pyrex dish.

9. Put in the center rack of the preheated oven and cook for approximately 45 minutes. (ovens can vary slightly in temperature so check to see if down. A toothpick should be able to be inserted in the center and come out clean. Light browning at the edges and bottom is normal.

Note:

- Other types of cheese or vegetables can be substituted, however this will alter the nutrition information.

- Salt can be eliminated to bring the sodium down to 300mg per serving

Nutrition Facts:

Serving Size: 274 grams

Amount Per Serving:

Calories 283

Total Fat 18g

- Saturated Fat 8g

- Trans Fat 0g

Cholesterol 206mg

Sodium 590mg

Total Carbohydrates 12g

- Dietary Fiber 2g

- Total Sugars 7g

Protein 18g

Potassium 264mg

Calcium 329mg

Vitamin D 3mcg

Easy Skillet Chicken Enchiladas

This recipe is a modestly modified version of a recipe I saw in Epicurious. It delivers the same great flavors and taste as the original but has less fat and calories.

Hope you enjoy it as much as I do!

(Yields 5 Servings)

Recipe:

Ingredients:

1 Tbs Olive Oil

½ Medium Vidalia Onion

2 Garlic Cloves

½ Tsp Kosher Salt

1 Jar Tostidos Medium Chunky Salsa (or approximately 16 oz salsa of choice)

1/3 Cup Sour Cream

5 Yellow Corn Ortega Taco Shells (or 5 taco shells of choice broken in large pieces)

4 Cups shredded Cooked Chicken – No Skin (rotisserie chicken or plain cooked chicken)

½ Cup Mexican Shredded Cheese

Serve with:

Pickled jalapenos if desired

What you need:

Large bowl and a regular or oven safe large skillet, and/or an oven safe casserole dish

Instructions:

- Preheat oven to 450 degrees Fahrenheit

- Cook the onion and garlic until soft, then sprinkle the half teaspoon of kosher salt and mix into the onions and garlic

- In the large bowl mix the cooked onions and garlic with the whole jar of salsa, sour cream, ¼ cup water

- Mix well

- Break up the hard taco shells into large pieces and add the shells with the chicken into the salsa mixture and mix until the chicken and shells are well coated

- Transfer everything into the skillet and heat everything through well for about 5 minutes

- If the skillet is oven safe, sprinkle the shredded Mexican cheese over the top and place in the preheated oven until the cheese is completely melted (approx. 5 minutes)

*If you do not have an oven safe skillet transfer the mixture into an oven safe casserole dish, sprinkle the top with the shredded Mexican cheese and place in the preheated oven until the cheese is completely melted (approx. 5 minutes)

- Remove from oven and serve with pickled jalapenos if desired

Note: You can add other garnishes or sides such as additional sour cream, low sodium black beans, guacamole or more shredded cheese but this will increase the calorie and fat content so you will have to check nutrition labels to determine the added amount of calories and nutrients as a result of adding any additional ingredients.

Nutrition Facts:

Serving Size: 280 grams

Amount Per Serving:

Calories 380

Total Fat 16g

- Saturated Fat 5g

- Trans Fat 0 g

Cholesterol 113 mg

Sodium 1125 mg

Total Carbohydrates 18 g

- Dietary Fiber 4 g

- Total Sugars 6 g

Protein 39 g

Potassium 347 mg

Calcium 171 mg

Iron 2 mg

Link to original recipe:

https://www.epicurious.com/recipes/food/views/cheesy-chicken-enchilada-skillet

Yogurt Parfait

(Yields 1 Serving)

Simple & Quick - No Cook Recipe for Lunch or Breakfast!

Making breakfast look appealing can add to the enjoyment. This quick and simple recipe can be made in a parfait cup or simply put together in a bowl. Either way, it is delicious and healthy, provides protein and provides 1 1/2 servings of the USDA guidelines recommended two servings of fruit a day!

In addition, this recipe supplies approximately 8.4 grams of fiber.

Recipe:

*Recipe makes 1 serving

6-ounce Single serving container of Chobani non-fat, vanilla Greek yogurt

(or brand of choice - calories may vary)

½ Cup Fresh Sliced Strawberries

½ Cup Fresh Blueberries

½ cup Fresh Raspberries

¼ Cup Cascadian Farm Organic Oats & Honey Granola (can substitute for favorite)

Instructions:

1. Slice and wash strawberries and wash blueberries, store in refrigerator the night before.

2. In the morning, rinse raspberries and pat dry.

3. Add half the yogurt, half the granola, and half the fruit,

4. In the same order layer on the rest.

(you can substitute another fruit, but berries happen to be fairly low in sugar and packed with antioxidants. Half a small banana sliced can be substituted or added which would add approximately 36 more calories and alter nutrition info – a very reasonable more filling option while adding very little extra calories)

Nutrition Facts:

Calories 318

Protein. 17 grams

Carbohydrates 57.5 grams

Fat 3.5 grams

Sugar 32.4 grams

Sodium 83 miligrams

*Natural sugars occur in dairy and fruit, added sugars are present in granola and yogurt. To lower sugar amount opt for no sugar added yogurt or a low or no sugar granola. This recipe is delicious and nutritious as is!!

*Nutrition content will vary with recipe alterations.

Chicken Vegetable Sautee

(makes 4 servings)

A whole meal made in one pan or pot can help make cleaning up afterwards a breeze!

This simple stove top sautee is nutritious and filling!

From stove to table, this recipe should take about 30 minutes and provides protein, fiber and a variety of vitamins and minerals.

Also for those who are carb conscious, the only carbs in this recipe come from the vegetables.

Recipe

Ingredients:

- 1 pound skinless, boneless chicken breast - cut into about 1 inch cubes

(sometimes the supermarket sells pre-cut chicken breast ready to stir-fry which makes this simple recipe even quicker and easier)

- 1 Bag Baby Spinach - approx.16-ounce (washed and patted dry)

- 1 container grape tomatoes - 1 pint (rinsed and sliced in halves)

- 3 tablespoons olive oil

- Salt, pepper and garlic powder to taste

(2 cloves fresh chopped garlic, if preferred)

*feel free to substitute or add different vegetables to this dish. Have fun and be adventurous if you wish!

(keep in mind that substitutions will alter calorie content)

Instructions:

- In a large pan or shallow pot add the 3 tablespoons of olive oil and heat until hot

- Add the pound of cut up chicken and sautee over medium heat in the olive oil until cooked through

- While the chicken is cooking sprinkle with salt, pepper and garlic powder

- When the chicken is throughly cooked, add the entire bag of washed baby spinach and toss with the chicken until the spinach is barely wilted

- Add the halved grape tomatoes at the very end, toss quickly to be sure all ingredients are thoroughly heated

- Add more seasoning if necessary

- Serve and enjoy!

*I like to serve this dish alone or for a heartier meal, with a side that can be prepared while the chicken is cooking. Quinoa is my choice. It adds more protein and fiber to this meal. if quinoa isn't your thing, whole grain rice also makes a nice side dish.

Note: Adding a side like quinoa or rice will add to the carbohydrate and calorie content

Nutrition Facts:

Serving Size ( 323 g )

Amount per serving:

Calories 269

Total Fat 13g

- Saturated Fat 2g

- Trans Fat 0g

Cholesterol 83mg

Sodium 153mg

Total Carbohydrates 11g

- Dietary Fiber 4g

- Total Sugars 1g

Protein 29g

Potassium 385mg

Calcium 115mg

Iron 4mg

Quinoa

Quinoa is a grain that is a great addition and provides a boost of 8 grams of protein to any meal. A very nutritious side!

Prepare according to package instructions

Quinoa Nutrition Facts:

Serving Size: 1 Cup Cooked ( 185 g )

Amount per serving:

Calories 222

Total Fat 4g

- Saturated Fat 0g

- Trans Fat 0g

Cholesterol 0mg 0%

Sodium 13mg

Total Carbohydrates 39g

- Dietary Fiber 5g

- Total Sugars 2g

Protein 8g

Potassium 318mg

Calcium 31mg

Iron 3mg

Cooking Note: I use a non-stick large skillet that I purchased for $20.00. Cookware doesn't have to be expensive to be good. This pan is a staple cooking item in my kitchen. I love it because it came with a glass cover and it is so easy to clean.

I do think it is always a good idea to research non-stick surfaces before you buy them to be sure they are safe for everyday use.

Balsamic Chicken with Artichoke Hearts and Mushrooms

Ingredients:

*Recipe makes 6 Servings

1 ½ lb Chicken Tenders (look for 99% fat free)

3 Tbs Flour

2 Cans Artichoke Hearts (14 ounces) – halved

16 oz Button mushrooms

3 Tbs Balsamic Vinegar

3 Garlic Cloves

3 Tbs. Olive Oil

1 ½ Cups Low Sodium Chicken Broth

½ Tsp. Salt

1 Tsp. Black Ground Pepper

What You Will Need:

- A large stove top skillet with a lid

- Large baking dish (such as a Pyrex dish, casserole dish or baking pan)

- 1 Gallon Ziploc Bag

Cooking Instructions:

- Preheat the oven to 350

- Heat 1 of the 3 tablespoons of oil in the skillet and sautee mushrooms until all the liquid from the mushrooms evaporate and they look good and browned. Move mushrooms out of the pan and set aside in the baking dish.

2. In a gallon zip loc bag add the three tablespoons of flour, salt and pepper, seal and shake up the bag to mix the three ingredients

3. Add the chicken tenders to the flour mixture in the zip loc bag, seal and shake to coat the chicken (no need to rinse chicken)

4. Heat the remaining two tablespoons of olive oil in the skillet and add the chicken tenders to the pan, shaking any excess flour off the chicken back into the bag.

5. Cook chicken until it browns on both sides and is cooked through. Remove the chicken and add to the mushrooms in the baking dish.

6. Drain the excess liquid from the artichoke hearts, slice in half if they are not already and add them to the pan

7. Add the 3 tablespoons of balsamic vinegar and half the low sodium chicken broth (3/4 cup), cover the pan and let the artichokes simmer for 5 minutes

8. Add the artichokes and balsamic chicken broth to the chicken and mushrooms in the baking dish, cover with tinfoil and place in a 350 degree oven for 25 minutes.

9. Remove from oven and serve

Nutrition Facts:

Serving Size ( 404 g )

Amount per serving

Calories 245

Total Fat 8g

- Saturated Fat 1g

- Trans Fat 0g

Cholesterol 57mg

Sodium 863mg 38%

Total Carbohydrates 13g

- Dietary Fiber 2g

- Total Sugars 4g

Protein 30g

Potassium 336mg

Calcium 11mg

Iron 1mg

*For a heartier meal and not on a carb restricting diet, serve with a side of quinoa, couscous or rice.

Quinoa:

Quinoa is a grain that is a great addition and provides a boost of 8 grams of protein to any meal. A very nutritious side!

Prepare according to package instructions

Nutrition Facts:

Serving Size: 1 Cup Cooked ( 185 g )

Amount per serving:

Calories 222

Total Fat 4g

- Saturated Fat 0g

- Trans Fat 0g

Cholesterol 0mg 0%

Sodium 13mg

Total Carbohydrates 39g

- Dietary Fiber 5g

- Total Sugars 2g

Protein 8g

Potassium 318mg

Calcium 31mg

Iron 3mg

Fresh Vegetable Dip For Crudites

This is a dip I like to make with fresh vegetables. A snack of fresh veggies is great all on it's own but if you need a little extra flavor to give more incentive to snacking on fresh veggies this will add great fresh flavor

*Recipe makes 15 servings