Grilled Spicy Lime Shrimp with Creamy Avocado Cilantro Sauce

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Ingredients:

  • 1 pound of shrimp peeled and deveined
  • Juice of one large lime
  • 3 Tablespoons olive oil
  • 2 cloves garlic minced
  • 2 teaspoons chili powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon paprika
  • 1/2 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1/4 teaspoon red pepper flakes

Creamy Avocado Cilantro Sauce:

  • 1 avocado split and pitted
  • ½ cup lowfat greek yogurt
  • 1 clove garlic minced
  • juice of 1 lime
  • 2 tbsp cilantro chopped
  • salt and pepper to taste

Instructions:

  1. In a small bowl whisk together lime juice, olive oil, garlic, chili powder, cumin, paprika, salt, pepper, red pepper flakes. Pour into a resealable bag and add shrimp. Toss to coat and marinate for 30 minutes.
  2. Preheat the grill to medium heat. Put the shrimp on skewers and place on the grill. Grill on each side for about two minutes or until no longer pink.
  3. To make the creamy avocado cilantro sauce add the avocado, greek yogurt, garlic, lime and cilantro. Pulse in a food processor until smooth. Add salt and pepper to taste. Serve immediately with shrimp.

Ham & Cheese Egg Cups

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Ingredients:

  • Cooking spray, for pan
  • 12 slices ham
  • 1 cup shredded Cheddar
  • 12 large eggs
  • kosher salt
  • Freshly ground black pepper
  • Chopped fresh parsley, for garnish

Directions:

Preheat oven to 400° and spray a 12-cup muffin tin with cooking spray. Line each cup with a slice of ham and sprinkle with cheddar. Crack an egg in each ham cup and season with salt and pepper. Bake until eggs are cooked through, 12 to 15 minutes (depending on how runny you like your yolks). Garnish with parsley and serve.

Broccoli Bacon Cheese Quiche

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Ingredients:

  • Tbsp butter
  • 1 small onion
  • chopped 4 slices turkey bacon
  • diced 1  10 oz pack frozen chopped broccolicooked & Drained
  • 4 large eggs
  • 1/2 cup part skim ricotta cheese
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1/8 tsp nutmeg
  • 1 1/2 Cup grated cheddar cheese

Directions:

Preheat oven to 350, Spray 9 inch pie plate with nonstick cooking spray. melt butter in non stick skillet and saute the onion and bacon over medium heat until golden add broccoli and cook till tender, about 6 mins, then set aside to cool. Beat Eggs, ricotta, salt pepper, nutmeg in large bowl. Fold in the cheddar cheese and cooled veggie mix. Pour filling into pie pan and bake until knife inserted near center comes out clean, about 40 – 45 minutes. Cool slightly before cutting into wedges.

This is good but I prefer HAM AND CHEESE so I use recipe above but do following substitutions and it still tastes awesome! I slice up some ham instead of the bacon, I also use 1 Cup EGG SUBSTITUTE rather than 4 eggs and I use the low fat cheddar cheese.

Follow same directions putting in substitutions…. but I usually only cook it for about 35 minutes so watch it as you don’t want it to burn.

ENJOY… it’s really TASTY!

WLS portion of 1/8th wedge: Calories 171, fat 10 gr, carbs 4.5 gr protein 15 gr

Bulgar Asi Corbasi

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Prep Time 10 minutes. Cook time 35 minutes

Ingredients

Meat Stock

  • 81/2 cups of beef bone broth
  • 1/2 cup of rinsed quinoa
  • 7oz of chopped fresh spinach

Sauce

  • 3/4 cup olive oil
  • 2 1/4 oz of finely chopped onions
  • 4 garlic cloves finely chopped
  • 1 tbsp tomato paste
  • 1/2 tsp dried chili flakes
  • 1/4 tsp black pepper
  • 1/4 cup dried tarragon

In a large saucepan, bring the beef stock to a boil with 1 tsp of salt over medium heat. Reduce the heat and add the quinoa, cook for 20 minutes. add the chopped fresh spinach and cook for a further 10 minutes.

to make the sauce:

Heat the olive oil in a small saucepan over medium heat and the chopped onions and garlic and cook for 3 minutes. Add the tomato paste, dried chili flakes, black pepper and dried tarragon and cook for 2 minutes.

pour the sauce into the soup you have just prepared and remove from the heat.. serve with lemon wedges.

21 grams of protein for a 4oz serving.

Ricotta Bake

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Ingredients:

  • 16 oz Ricotta cheese (low fat or non-fat)
  • 2 eggs
  • 2 Tbsp Italian spice
  • 1 cup shredded mozzarella cheese (low fat or part skim)
  • salt and pepper to taste
  • Optional: Pizza Sauce (make sure it has no added sugar) and Parmesan cheese
    Instructions
  • mix all ingredients well
  • Pour into greased 8×8 pan
  • Top with pizza sauce and a sprinkle of Parmesan cheese if desired
  • Bake at 450 degrees for 25 minutes

Makes 8 servings
Serving = 2.5oz
Macros = 115 calories, 6.2g fat, 2.1g carb, 12.3g protein