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Tofu Stir Fry
Serves 3
Here is an easy and delicious recipe whether you are vegan or just want to include more plant-based meals.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 Tablespoon sesame oil
  2. 1 pound extra firm tofu, chopped into cubes
  3. 1 container Asian StirFry Vegetables (Trader Joes)
  4. 1/4 cup Island Soyaki sauce
  5. 1/8 teaspoon crushed red pepper
Instructions
  1. 1. Cut tofu into bite-sized pieces. Marinate tofu pieces in 1/8 cup Soyaki sauce in a Ziploc bag.
  2. 2. In a large skillet over medium heat, heat sesame oil. Add tofu pieces and let cook until golden on all sides, turning occasionally, 10 minutes.
  3. 3. Add vegetables and cook until tender, about 8 - 10 minutes.
  4. 4. Add remaining 1/4 cup sauce and crushed red pepper. Stir and cook about 2 minutes.
Notes
  1. Serves: 3
  2. Calories: 242
  3. Grams protein: 17
  4. Grams carbohydrate: 13
  5. Grams fat: 5
  6. Equivalents: 3 extra lean protein, 3 vegetables, 1 fat
Nutritionist 4 You https://nutritionist4you.com/
Spinach Quiche
Serves 8
Here's a delicious crustless quiche. Simple to prepare for breakfast, lunch, or dinner. Also perfect for a holiday brunch.
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Prep Time
15 min
Cook Time
25 min
Total Time
1 hr
Prep Time
15 min
Cook Time
25 min
Total Time
1 hr
Ingredients
  1. 8 cups trimmed fresh spinach leaves or 2 10oz. frozen chopped spinach packages drained well.
  2. 2 Tbsp. unsalted butter
  3. ¾ cup chopped, peeled shallots
  4. 3 plum tomatoes
  5. ½ cup nonfat milk
  6. 10 eggs or 2 eggs plus: 2 cups egg substitutes or 16 egg whites
  7. 1 cup shredded Swiss and Gruyere cheese
  8. ¼ cup chopped fresh dill
  9. 2 tsp. grated lemon zest
  10. ½ tsp. salt
  11. Freshly grounded pepper, to taste
  12. 1 Tbsp. dried bread crumbs
  13. 1 Tbsp. freshly Parmesan cheese
Instructions
  1. 1. Rinse the fresh spinach well and place it in a large saucepan with just the water that clings to the leaves. Place saucepan over low heat and stir to wilt the spinach, 3-4 minutes. Drain well. Chop coarsely and set aside.
  2. 2. Preheat oven to 350 degrees.
  3. 3. Melt the butter in a small skillet, and sauté the shallots over medium-low heat until translucent, 5 minutes. Set aside.
  4. 4. Halve the tomatoes and squeeze them, releasing and discarding the seeds and juice. Coarsely chop and set aside.
  5. 5. In a medium-size bowl, whisk together the milk, eggs, cheeses, dill lemon, zest, salt and pepper. Stir in the reserved spinach, tomatoes and shallots.
  6. 6. Thoroughly butter an 8 inch square baking pan. Add the filling, and sprinkle with the bread crumbs and Parmesan.
  7. 7. Bake until golden, 25 minutes; Let the quiche stand for 10 minutes before serving.
  8. 8. Serve with your favorite salad and French baguette.
Notes
  1. Servings: 8 portions
  2. Calories per serving: 135
  3. Equivalents: 2 oz. lean protein and 1 vegetable
Nutritionist 4 You https://nutritionist4you.com/
Caprese Appetizer
A simple and refreshing appetizer made with cherry tomatoes, buffalo mozzarella pearls, and fresh basil. Perfect for any occasion.
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
Ingredients
  1. Cherry tomatoes
  2. Buffalo mozzarella pearls
  3. Fresh basil
  4. Kosher Salt and freshly ground pepper to taste
  5. Olive oil
  6. Balsamic glaze
  7. 3 in. Skewers
Instructions
  1. 1. Place a tomato, basil leaf and mozzarella ball and repeat with basil leaf and tomato on a 3” skewer. Place on a serving plate or tray.
  2. 2. Sprinkle with salt and pepper.
  3. 3. Drizzle with olive oil and balsamic glaze.
Nutritionist 4 You https://nutritionist4you.com/

Zucchini Lasagna
Serves 6
This quick easy dinner uses zucchini for lasagna noodles. A delicious way to increase your vegetable intake and decrease your carbohydrate intake.
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Prep Time
15 min
Cook Time
1 hr
Prep Time
15 min
Cook Time
1 hr
Ingredients
  1. 2 lbs. zucchini (4 medium)
  2. 1 – 32 oz. jar tomato and basil sauce
  3. 2 cups part-skim ricotta cheese
  4. 2 cups shredded part-skim mozzarella cheese
  5. ¼ cup Parmesan Cheese
Instructions
  1. 1. Preheat oven to 375 degrees.
  2. 2. Spread ¼ cup sauce on the bottom of a 9 X 13 Pyrex.
  3. 3. Slice each zucchini lengthwise into 6 thin slices
  4. 4. Cover the bottom of the Pyrex with 8 slices of zucchini, cover with 1 cup of ricotta cheese and sprinkle 1 cup of shredded mozzarella cheese on top.
  5. 5. Add another layer of zucchini, top with remaining ricotta and ½ cup of mozzarella.
  6. 6. Layer remaining zucchini on top and add sauce and sprinkle remaining mozzarella on top.
  7. 7. Finish with ¼ cup Parmesan.
  8. 8. Bake for 45 minutes covered. Then bake uncovered for an additional 15 minutes.
  9. Serve with pasta, rice, or sourdough bread.
Notes
  1. Serving size: 1/6
  2. Calories: 317
  3. Grams Carbohydrate: 15
  4. Grams Protein: 23
  5. Grams Fat: 17
  6. Exchanges: 3 medium fat proteins, 3 vegetables
Nutritionist 4 You https://nutritionist4you.com/
Egg in a Bread Basket
Serves 6
This adorable egg in a bread basket breakfast is perfect for a Sunday brunch or for those children that may not like to eat breakfast.
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Prep Time
15 min
Cook Time
23 min
Total Time
38 min
Prep Time
15 min
Cook Time
23 min
Total Time
38 min
Ingredients
  1. 6 slices whole wheat bread (Dave’s Killer bread)
  2. 1 Tbsp. unsalted butter
  3. ¼ cup finely chopped tomato
  4. 6 large eggs
  5. ¼ tsp. salt
  6. ¼ tsp. freshly ground black pepper
  7. ¼ cup shredded Parmesan cheese
  8. 2 slices prosciutto, cooked and crumbled (optional)
  9. 1 Tbsp. chipped fresh chives (optional)
Instructions
  1. 1. Preheat oven to 375 degrees.
  2. 2. Flatten each bread slice with a rolling pin until very thin. Trim crusts off bread. Lightly brush both sides of bread with melted butter. Cut each bread slice in half diagonally.
  3. 3. With cut sides facing, place 2 bread halves in each of 6 greased muffin cups, making sure they cover bottom entirely and allowing bread corners to extend above rims. Bake at 375 degrees for 5 minutes or until bread is slightly firm. Remove pan from oven; add 2 teaspoons chopped tomatoes into each cup. Crack 1 egg into each cup, sprinkle with salt, pepper and Parmesan cheese. Bake an additional 18 minutes or until egg whites are set and yolks slightly runny or as desired. Remove egg cups from pan; sprinkle evenly with prosciutto and chives.
Notes
  1. Serves: 6 (serving size: one egg cup)
  2. Total Calories: 200
  3. Grams Carbohydrate: 22
  4. Grams Fiber: 5
  5. Grams Protein: 12
  6. Grams Fat: 9.5
  7. Exchanges: 1 Starch, 1 Protein, and 1 Fat
Adapted from Cooking Light
Adapted from Cooking Light
Nutritionist 4 You https://nutritionist4you.com/
Heart Healthy Hummus
Serves 10
This heart healthy Mediterranean dip is delicious as an appetizer or snack with raw vegetables or as a spread on a sandwich or in a wrap.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 4 (15 oz) cans Garbanzo beans
  2. 4 garlic cloves sliced
  3. ¼ cup tahini
  4. 1 tsp cumin
  5. 2 tbsp olive oil
  6. 4 tbsp lemon juice
  7. *Garnish with paprika, salt, pepper, cumin, olives and parsley
Instructions
  1. 1. Rinse and drain garbanzo beans.
  2. 2. Add all of the ingredients to the food processor (garlic, garbanzo beans, tahini, cumin, olive oil and lemon juice) and process for 4-5 minutes.
  3. 3. Add 2-3 tbsp. of water at a time and process until your desired consistency.
  4. 4. Add salt to taste. Garnish with paprika, cumin, olives, olive oil and parsley.
Notes
  1. Serving size: 1/2 cup
  2. Calories: 136
  3. Grams Carbohydrate: 19
  4. Grams Protein: 6
  5. Grams Fat: 5
  6. Equivalents: 2 vegetable proteins and 1 fat
Nutritionist 4 You https://nutritionist4you.com/
FRITTATA
Serves 6
A quick easy brunch or dinner entrée and a great way to consume a lot of nutritious vegetables.
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Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Ingredients
  1. 3 c of mixed fresh vegetables, cut in bite size pieces, such as broccoli, asparagus, red onion slices, zucchini slices, sliced mushrooms, sliced red or yellow pepper, spinach leaves, tomatoes, sun dried tomatoes
  2. 1 tsp. olive oil
  3. 6 eggs and 4 egg whites (beaten) OR 8 oz. “Egg Beaters”
  4. 1 c grated low cheddar, Jack, or Swiss cheese or parmesan cheese
Instructions
  1. 1. Preheat oven to 350*
  2. 2. Sauté vegetables in olive oil in an oven proof sauté pan until tender, 5-6 minutes over medium heat. Add 1 tbsp. water if too dry. (Depends on vegetables used.)
  3. 3. Season with light salt and pepper.
  4. 4. Pour egg mixture over cooked vegetables and top with grated cheese.
  5. 5. Bake in oven 15-20 minutes until cheese is melted. (Insert knife in middle- it should come out clean.)
  6. 6. Cut into wedges- serve with rolls, salad, and fruit.
Notes
  1. Serving size: 1/6 of casserole
  2. Calories per serving: 250 with eggs / 185 with egg beaters
  3. Grams of carbohydrates: 10
  4. Grams of protein: 21
  5. Grams of fat: 10
  6. Equivalents: 3 oz. protein, 2 vegetables
Nutritionist 4 You https://nutritionist4you.com/
 

CROSTINI WITH BURRATTA CHEESE and TOMATO
Delicious for a snack.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Ingredients
  1. 2 – ¼ inch slices baguette
  2. ¼ ball Burratta cheese, sliced
  3. 1 small Roma tomato, diced
  4. 1 tsp. olive oil
  5. 1 tsp. balsamic vinegar
  6. kosher salt
  7. pepper
Instructions
  1. 1. Cover rimmed cookie sheet with foil. Spray with olive oil Pam.
  2. 2. Brush baguette slices with olive oil.
  3. 3. Bake at 375° for 5 minutes or until toasted.
  4. 4. Top prepared crostinis with a slice of Burratta cheese.
  5. 5. Top with diced tomatoes.
  6. 6. Sprinkle with olive oil, vinegar, and salt and pepper.
Notes
  1. Calories: 200
  2. Grams of carbohydrates: 18
  3. Grams of protein: 7
  4. Grams of fat: 7
  5. Equivalents: 1 starch, 1 protein, 1 fat
Nutritionist 4 You https://nutritionist4you.com/
Eggplant Parmesan
Serves 8
Delicious and easy to prepare. Leftovers make for great Eggplant Parmesan sandwiches.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 1 Medium Eggplant
  2. 2 Roma Tomatoes
  3. 4 Egg Whites, beaten
  4. 1 cup Progresso Italian Bread Crumbs
  5. 1/2 jar Marinara Sauce
  6. 1/2 cup Water
  7. 1 cup fat-free Ricotta Cheese (optional)
  8. 12 ounces shredded Mozzarella Cheese, part skim or 2% fat
  9. 1/2 cup Parmesan Cheese
Instructions
  1. 1. Slice eggplant into 1/8 inch slices.
  2. 2. Dip eggplant slices in beaten egg whites in a zip lock bag.
  3. 3. Transfer eggplant slices into a second zip lock bag filled with Italian bread crumbs. Seal bag and shake to coat thoroughly.
  4. 4. Spread single layer of breaded eggplant slices onto cookie sheets lined with foil and greased with olive oil spray. Bake for 15 minutes or until golden.
  5. 5. Remove eggplant from oven. Dilute marinara sauce with water.
  6. 6. Layer marinara sauce, eggplant, ricotta cheese on top each slice of eggplant. Sprinkle with mozzarella cheese and repeat in a 13X9 inch Pyrex dish. Pour rest of marinara sauce on top of top layer of eggplant and sprinkle with remaining mozzarella and parmesan cheese.
  7. 7. Bake Eggplant Parmesan for 15 - 30 minutes to melt cheese.
  8. 8. Serve with crusty bread, pasta or rice.
Notes
  1. Serves: 8
  2. Total Calories: 300
  3. Grams Carbohydrate: 33
  4. Grams Protein: 27
  5. Grams Fat: 9
  6. Grams Fiber: 3
  7. Exchanges: 4 Lean protein and 4 Vegetable
Nutritionist 4 You https://nutritionist4you.com/
VEGETARIAN BURRITOS
Serves 2
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Ingredients
  1. 2 fat free flour tortillas
  2. ½ cup (½ – 8 oz. can) No Fat Rosarita refried beans
  3. ½ cup grated lowfat cheese (Kraft)
  4. 2 Tbsp. Daisy fat free sour cream
  5. Lettuce
  6. Diced tomato
  7. Salsa
Instructions
  1. 1. Spread beans in 2 tortillas. Sprinkle with cheese.
  2. 2. Place on plate – microwave for 1 minute or until cheese melts.
  3. 3. Top with lettuce, chopped tomato, sour cream and salsa.
Notes
  1. Total Calories: 230
  2. Carbohydrates: 33 g
  3. Protein: 12 g
  4. Fat: 5 g
Equivalents
  1. 2 Lean Protein and 1 Starch
Nutritionist 4 You https://nutritionist4you.com/
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