Lake Jackson Weight Loss Center

Tallahassee's GO TO Weight Loss Program!


Snow Crab filled Cucumber Rolls


   1 large Cucumber
   1 6 1/2 ounces Snow Crab Meat
   4 Tbsp Light Mayonnaise
   1 1/2 tsp Onion, finely grated
   1 large pinch Salt
   1/2 tsp Palm Sugar or splenda
   5 drops Tabasco


Cut ends off cucumber and cut into 3 pieces. Remove seeds with corer or a sharp knife, making a large cavity. Mix snow crab, mayonnaise, onion, salt, sugar and Tabasco. Stuff into cucumber. Wrap cucumber in plastic wrap and chill. Slice into 1/2-inch-thick slices.

Chicken Salad Roll ups

2 cups chopped cooked chicken

3 medium green onions

¼ cup chopped walnuts

½ cup creamy poppy seed dressing

½ cup reduced-fat cream cheese spread

8-10 bibb lettuce

½ cup finely chopped strawberries


In food processor bowl, mix chicken, onions and walnuts. Cover and process by using quick on and off motions until finely mixed. Add 1/3 cup of the poppy seed dressing;

Process only until mixed. In small bowl, mix remaining dressing and the cream cheese spread with spoon until smooth.


Wrap chicken mixture into roll like fashion cut into small pinwheel fashion.



:::::Maintenance can use cream cheese:::::::::

Regular diet patients omit cream cheese

Fish, Scallop, and Shrimp Dishes

Baked Flounder In Parchment


   1 1/4 pound Flounder Fillets
   3 Tbsp Soy Sauce
   2 Tbsp Olive Oil
   1 clove Garlic, finely chopped
   1 Tbsp grated fresh Ginger
   3 oz Snow Peas, trimmed
   1 small Sweet Red Pepper
   1/3 cup Green Onion, chopped
   4 cooking Parchment Papers, or Foil Sheets


Combine soy, oil, garlic, ginger and flounder in a bowl. Marinate for 10 minutes. Cut four 20" lengths of parchment paper or aluminum foil then fold each in half. Starting at folded side, cut out half a heart shape. Open hearts on flat surface. Spread 1/4 of the vegetables on one side of each heart. Place a flounder fillet on top of vegetables then spoon any remaining marinade over fillets. Fold paper over and seal by double pleating edges all around. Place packets on large baking sheet. Bake in preheated 375F oven for 15 to 20 minutes or unil flounder flakes easily with a fork. Carefully open one packet to test. If using foil packets, check fillets after 12 minutes. Open packets and serve hot. Serves 4

Golden Broiled Flounder


   2 pounds Flounder fillets
   1/3 cup Olive Oil
   1 tsp Salt
   1/4 tsp Pepper
   2 Egg Yolks, beaten 
   2 Tbsp Onion, finely chopped
   1 Tbsp Parsley Flakes
   1/2 cup Light Mayonnaise or  Light Salad Dressing
   2 Egg Whites, stiffly beaten


Skin flounder fillets if necessary and cut in serving-size pieces. Combine oil, salt, and pepper in a small bowl. In another bowl, combine egg yolks, onion, parsley and mayonnaise then fold in egg whites. Place flounder on oiled broiler pan and brush with half of oil mixture. Broil about 3" from source of heat for 3 to 4 minutes. Turn carefully and brush with remaining oil mixture. Broil 3 to 4 minutes or until fish flakes easily when tested with a fork. Top fish with mayonnaise mixture and broil 5" from source of heat 1 to 3 minutes, or until golden brown. Serve broiled flounder with market-fresh vegetables and garnish with parsley and lemon slices.

Mediterranean Baked Halibut



   12 6-7 ounce portioned Halibut Filets
   2 ½ cups Lemon Juice
   3 tablespoons Dijon Mustard
   3 ¾ cup extra virgin Olive Oil
   2 ½ cup Cherry Tomatoes, halved
   12 oz. Kalmata Olives, pitted
   ½ cup plus 2 tablespoons Capers
   Salt and Pepper to taste


Whisk together lemon juice, Dijon mustard. Add extra virgin olive oil to emulsify. Add tomatoes, olives, capers, salt and pepper. Arrange 6 to 7 oz. filets of halibut in baking dish, (boats), placing sauce over. 400F oven for 7-10 minutes. Serves 12.


Calories 160 for 6oz serving 1 filet Carbs 3 Sugars 2


Baked Halibut Lemon



   3 lbs Halibut Fillet, cut into 6 serving pieces, 3/4 inch thick
   1/4 cup minced fresh Parsley
   1/2 cup seasoned Bread Crumbs
   2 Lemons, sliced, plus 2 more thinly sliced for garnish
   1 tsp Paprika
   2 cloves Garlic, minced
   1 Tbsp Butter  Substitute(ICBINB)
   Salt and Pepper to taste



Preheat oven to 375 degrees. Sprinkle both sides of halibut with salt, pepper and paprika. Place halibut in a buttered shallow baking dish and sprinkle with garlic, parsley and bread crumbs. Place lemon slices on fish and add water almost to top of fish. Bake uncovered 20-30 minutes until halibut is firm and crumbs are golden brown. Remove lemon slices, dot with butter and place under broiler until browned. Garnish baked halibut with thin lemon slices. Serves 6


Baked Mahi Mahi with Dill Sauce



   2 Mahi Mahi Steaks
   1 Tbsp Vegetable Oil
   1 Tbsp Lemon Juice
   White Pepper

Dill Sauce:
   1/4 cup Sour Cream

   1 Tbsp Light Mayonnaise or  Light Salad Dressing
   1 Tbsp minced fresh Dill, or 1 tsp dried Dill
   1/2 tsp Dijon Mustard
   1/8 tsp bottled Hot Pepper Sauce
   Salt and Pepper, to taste



Combine sour cream,  mayonnaise, mustard, and hot sauce. Stir in dill then add salt and pepper to taste. Blend well. Allow to stand at least 1/2 hour to blend flavors. Pat Mahi Mahi steaks dry with paper towels. Combine oil and lemon juice and brush on both sides of steaks. Season lightly with salt and white pepper. Place an inch apart in a lightly oiled baking dish. Bake at 450F for approximately 15 minutes. Serve Mahi Mahi steaks on stylish plates and spoon dill sauce over steaks sprinkling a dash of fresh dill atop each.

1 Fliet Steak 6 oz 110 calories, 2 carb 1 sugar

Mahi Mahi Mexicali



   1 1/2 lb Mahi Mahi Fillets
   3/4 Tbsp light Sesame Oil
   1 clove Garlic, minced
   1 small Onion, chunked
   2 small Green Peppers, seeded, chunked
   1 cup favorite Salsa



Cut mahi mahi into 1 1/2 inch cubes. Heat sesame oil at medium high in a large non-stick skillet. Saute green peppers, garlic and onion until soft. Add mahi mahi and stir fry until they look opaque (about 5 minutes). Add salsa and heat until all the way hot. Garnish with fresh cucumber slices. Serve with hot garlic bread. Makes 6 servings.

110 Calories for 6oz 1 carb 1sugar

Cilantro Baked Halibut



   4 boneless Halibut Fillets, 1-inch thick
   1 cup Milk
   1/2 cup Mayonnaise
   1/4 cup chopped fresh Cilantro
   1 Tbsp Dijon Mustard
   2 tsp freshly grated Lemon Peel
   1/4 tsp Salt
   1/4 tsp White Pepper



Preheat oven to 420 degrees. In a large ziplock bag, soak fish in milk for 20-30 minutes. In a small bowl combine mayonnaise, cilantro, mustard, lemon peel, salt and pepper; mix well. Place halibut fillets in a lightly greased 13 x 9 x 2 inch baking dish. Evenly spread mayonnaise mixture over fillets, Cook in oven for 15 minutes or until fish flakes easily with a fork. Serves 4 to 6.


160 per serving  2 carbs 2 sugars

Baked Halibut Fillets


   2 lbs boneless, skinless Halibut Fillets (Any firm white fish should work)
   2 to 3 Tbsp Olive Oil
   1 1/2 cup thinly sliced Onion
   2 cups mixed Red and Green Sweet Pepper, sliced julienne
   1 to 1 1/2 Tbsp chopped Garlic
   ripe Plum Tomatoes, sliced thinly
   1/2 tsp Seasoned Salt, or to taste
   Black Pepper to taste
  *** Seasoned Bread Crumbs
   grated Parmesan Cheese
   1/4 cup fresh Parsley Leaves, chopped
   fresh Lemon Juice


Preheat oven to 425 degrees and cut fish into six portions. Coat bottom of oven-proof baking dish with olive oil and layer with the onion and pepper slices. Add the crushed garlic. Roll the fish in olive oil, coating well on all sides. Place on top the vegetables and shingle with the tomato slices. Season with desired spices - I like black pepper, a dash or three of seasoned salt and some dried basil. Place the fish in the oven and bake until it just begins to flake - some 6 - 8 minutes. Turn oven up to broil and return dish to oven. Broil until the cheese and bread crumbs are golden brown and crunchy. Watch closely and don't burn. Squeeze fresh lemon juice over baked halibut, sprinkle on the parsley, and serve immediately.. Serves 6

 ** Maintenance-   Remove from oven, sprinkle well with seasoned bread crumbs and sprinkle with the Parmesan cheese. Turn oven up to broil and return dish to oven. Broil until the cheese and bread crumbs are golden brown and crunchy

Bacon Wrapped Scallops



   1 lb medium Alaska Scallops
   5 slices cooked Bacon
   1 Pineapple, peeled, cored, chunked
   1 Sweet Onion, peeled and chunked.
   8 Cherry Tomatoes
   3 Tbsp melted Butter
   1 tsp Worcestershire Sauce
   1 Tbsp Lemon Juice
   Salt and Pepper, to taste
   12 long bamboo skewers


Preheat barbecue grill to medium. Cut bacon into suitable pieces, depending on the size of scallops and wrap them around the scallops. Alternate onion, bacon wrapped scallops, pineapple and tomato on long skewers. Mix butter, Worcestershire sauce, and lemon juice together; season with pepper. Brush mixture over skewers and place them on the barbecue grill. Cook 5 to 6 minutes. Be sure to rotate skewers and baste/season during cooking. Makes 4 servings. You can also broil these skewers in the oven. Be sure to rotate and baste regularly, as mentioned above.




Broccoli and Mushroom Scallops



   1 lb medium Alaska Scallops
   1 1/2 cups sliced Mushrooms
   2 Tbsp Margarine ICantbelieve its notbutter(ICBINB)
   2 cups cut Broccoli
   2 oz sliced Pimientos
   1 can condensed Chicken Broth
   3 Tbsp Cornstarch
   2 tsp Soy Sauce






Cut the scallops into halves. In a 3 quart saucepan, cook and stir mushrooms in margarine over medium heat until tender for about 5 minutes. Stir in scallops, broccoli, and pimientos. Cook, stirring frequently, until scallops are white for 3 to 4 minutes. Gradually stir chicken broth into cornstarch until smooth. Stir broth mixture and soy sauce into scallop mixture. Heat to boiling, stirring constantly. Reduce heat, simmer and stir 1 minute. Serve over rice. 2 servings.



Creole Scallops



   1 lb Alaska Scallops
   1 Tbsp  IBINB
   1 small Onion, chopped
   1 Green Pepper, chopped
   1 stalk of Celery, chopped
   1 lb can of crushed Tomatoes
   1 package Herb/Garlic Lipton Soup Mix
   hot cooked Rice


Place margarine, onion, green pepper, and celery in a pan and sauté until soft. Add can of tomatoes and Lipton Soup Mix package. Cover and simmer for about 7 minutes. Add scallops and cook until done. Yields 2 to 4 servings


Scallops Lambrusco



   1 lb Alaska Scallops
   ground Black Pepper, to taste
   bottle of Lambrusco, or other semi-dry red wine


Cover the bottom of a glass casserole dish with a single layer of scallops. Pour wine over scallops. Wine should be as deep as scallops are thick. Mix a little pepper and paprika together, and sprinkle over the top. Bake at 350 until tops begin to turn light brown. Serves 2 to 4, depending on size of cooking dish


Cajun Shrimp Jambalaya



   1 lb medium Shrimp, deveined and peeled
   2 lbs Sausage, cut 1/4 inch thick
   3 Tbsp Salt
   1 lb Chicken, boneless
   1/2 tsp Cayenne Pepper
   1 1/2 large Onions
   3 Bay Leaves
   1 Bell Pepper
   6 oz Tomato Paste
   4 cloves Garlic
   4 1/2 cups Water






Sauté sausage, chicken, onions, bell pepper and garlic until sausage and chicken are browned. Add the water, salt, cayenne, bay leaf and tomato paste. Bring to a boil with the lid on. When water boils add the shrimp Stir and Lower fire This simple jambalaya recipe makes enough for 6 to 8 servings


Broiled Shrimp Scampi



   1/2 lb large Shrimp, peeled and deveined
   1/4 tsp Pepper
   1 tsp Margarine, substitute ICBIN melted
   1 tsp Olive Oil
   1 Tbsp fresh Parsley, chopped
   1 clove Garlic


For this recipe, combine margarine, oil, garlic, and pepper in a shallow heat-proof casserole dish. Add shrimp, and toss lightly to coat. Spread shrimp in a single layer. Broil shrimp 4" from heat 3-4 minutes. Turn and broil an additional 3-4 minutes or until lightly browned. Sprinkle shrimp scampi with parsley, and serve hot. Yields 4 servings.


Grilled Shrimp Wrapped in Bacon



   20 Extra Large Shrimp, cleaned and deveined
   1 Tbsp Pommery Mustard
   10 strips raw Bacon, cut in half
   sprig fresh Thyme
   3 Red or Yellow Sweet Peppers
   1 head Radicchio
   4 Tbsp extra-virgin Olive oil
   1 head Endive
   2 Tbsp Balsamic Vinegar   
   1 head Bibb Lettuce



Wash and dry the radicchio, endive and lettuce. Tear into bite-size pieces and set aside. Wrap each shrimp tightly in 1/2 strip of bacon. Grill in skillet or over charcoal grill until crisp, 3-5 minutes, turning once. Cover to keep warm. Seed peppers and cut into thin julienne strips. Set aside. Combine oil, vinegar, mustard and thyme in a jar. Cover and shake well. Place greens and peppers in a bowl. Add shrimp. Toss gently with the vinaigrette. Serve in shallow bowls, arranging greens first, and 5 grilled shrimp on top of the greens. Makes 4 servings

Beef, Chicken and Pork Dishes

Barbecued Pork Tenderloin

¼ cup packed brown sugar

2 teaspoons smoked Spanish paprika

2 teaspoons ground allspice

4 cloves garlic 2tsp finely chopped

1 tsp pepper

½ tsp salt 1 1lb pork tenderloin

2 tsp vegetable oil

1/3 cup Stubbs BBQ sauce

In small bowl,mix brown sugar paprika,all spice, garlic,pepper,and salt.Pat brown sugar mixture over pork to coat. Tightly wrap in plastic wrap.-Refrigerate 4hrs

Heat oven to 450*F spray roasting pan with cooking spray

In large nonstick brown ½ inch sliced pork into skillet brown place in sprayed roaster cook until center reads 160*F

Serve with side of steamed asparagus


 Cajun Grilled Pork

1 lb lean ground pork

1 tbsp olive oil

2 tsp Worcestershire sauce

2 tsp Cajun seasoning

½ tsp salt and pepper

½ cup ketchup

Mix together all seasonings and meet pat into patties, grill until no longer pink

Serve with brussel sprouts steamed and yellow squash grilled



Ginger Chicken Kabobs


2tbsp peanut oil

2tbsp oyster sauce

1tbsp grated gingerroot

2 cloves garlic, finely chopped

¼ tsp red pepper sauce

6 boneless chicken breasts cut into 1,2 inch cut strips


2 tbsp splenda

2tbsp lemon juice

1tbsp brown sugar

¼ cup dijon mustard

 Smothered Chicken


4 boneless, skinless chicken breast halves (about 1 ¼ pounds)

1 tsp dried oregano leaves

½ tsp garlic powder

¼ tsp pepper

¼ tsp ground red pepper (cayenne)

1 Tbsp “I Can’t Believe It’s Not Butter”

1 medium sliced green bell pepper

1 medium sliced onion

1 cup sliced mushrooms (4 oz)


1.       Sprinkle both sides of chicken with oregano, salt, garlic powder, pepper and red pepper.  Either cook in a skillet for 8-10 minutes or bake for 25 minutes at 375*.

2.       Melt butter in skillet over medium heat.  Cook bell pepper and onion in butter for 5 minutes, stirring occasionally, until crisp-tender.  Stir in mushrooms. Cook an additional 3-5 minutes.

3.       Place chicken on plate and spoon veggie mixture over chicken.**


**If not maintenance, sprinkle cheese over veggies.

Cornish Game Hens with Garlic and Rosemary

Cornish Game Hens with Garlic and Rosemary Recipe


20 Min


1 Hr


1 Hr 20 Min


  • 4 Cornish game hens
  • salt and pepper to taste
  • 1 lemon, quartered
  • 4 sprigs fresh rosemary
  • 3 tablespoons olive oil
  • 24 cloves garlic
  • 1/3 cup white wine
  • 1/3 cup low-sodium chicken broth
  • 4 sprigs fresh rosemary, for garnish


  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rub hens with 1 tablespoon of the olive oil. Lightly season hens with salt and pepper. Place 1 lemon wedge and 1 sprig rosemary in cavity of each hen. Arrange in a large, heavy roasting pan, and arrange garlic cloves around hens. Roast in preheated oven for 25 minutes.
  3. Reduce oven temperature to 350 degrees F (175 degrees C). In a mixing bowl, whisk together wine, chicken broth, and remaining 2 tablespoons of oil; pour over hens. Continue roasting about 25 minutes longer, or until hens are golden brown and juices run clear. Baste with pan juices every 10 minutes.
  4. Transfer hens to a platter, pouring any cavity juices into the roasting pan. Tent hens with aluminum foil to keep warm. Transfer pan juices and garlic cloves to a medium saucepan and boil until liquids reduce to a sauce consistency, about 6 minutes. Cut hens in half lengthwise and arrange on plates. Spoon sauce and garlic around hens. Garnish with rosemary sprigs, and serve.

 Lemon Leek Roasted Cornish Hens

Lemon Leek Roasted Cornish Hens Recipe


10 Min


1 Hr


1 Hr 20 Min


  • 4 Rock Cornish hens
  • 2 lemons, halved
  • 2 sliced leeks, white part only
  • 2 tablespoons poultry seasoning


Preheat oven to 350 degrees F (175 degrees C).

  1. Place hens in a lightly greased 9x13 inch baking dish. Stuff each hen with 1 lemon half and 1/4 of the sliced leeks, then sprinkle with seasoning.
  2. Bake at 350 degrees F 9175 degrees C) for 1 hour, or until hens are cooked through and juices run clear. Let stand 10 minutes, then remove lemon and leeks.



Cornish Hens with Coffee Liqueur Sauce

Cornish Hens with Coffee Liqueur Sauce Recipe


25 Min


1 Hr


1 Hr 25 Min


  • 1/2 cup coffee flavored liqueur
  • 1/4 cup fresh orange juice
  • 1/2 teaspoon fresh lemon juice
  • 1/2 teaspoon prepared mustard
  • 1/4 teaspoon ground paprika
  • 3 tablespoons unsalted butter
  • 4 Cornish game hens
  • salt and pepper to taste
  • 2 slices orange, halved
  • 2 slices lemon, halved
  • 1 cup seedless grapes (optional)


  1. Preheat oven to 375 degrees F (190 degrees C). In a small saucepan, stir together the coffee liqueur, orange and lemon juices, mustard and paprika. Add butter and bring to a boil. Once boiling, lower heat and simmer for 1 minute. Remove from heat, cover and set aside.
  2. Rinse hens under cold running water and pat dry. Season the cavities with salt and pepper to taste. Stuff each bird with half a slice of orange and half a slice of lemon. Stuff grapes into the cavity if desired. Spoon in about a tablespoon of the sauce. Truss or skewer the legs together and place breast side up in a shallow roasting pan, and tent loosely with foil.
  3. Roast for 30 minutes in the preheated oven. Remove foil and baste with the coffee liqueur sauce. Continue roasting for an additional 30 minutes, basting a few more times. Remove hens to a serving platter and remove trussing or skewers. Place roasting pan onto the stovetop and deglaze with the remaining basting sauce. Simmer until thickened, then spoon over roasted hens. Garnish with remaining lemon and orange slices.

Soups, Salads, Seafood , Chowders


 Grilled shrimp with Tropical Fruit salad

1/3 cup olive oil

2tbsp jerk seasoning dry

2 tsp honey

1tsp grated gingerroot

2tbsp soysauce

2 cloves garlic,finell chopped

1/8tsp salt and pepper

24-50 uncooked shrimp shells on tail but deveined


1 medium pineapple diced save pineapple shells for décor on plate

2 small mandarin oranges peeled sliced cut in half

¼ cup chopped walnuts

4 tsp flaked coconut

Combine seasonings in gallon bag shake until shrimp covered well refrig 1 hr

Place shrimp in grill basket cook 6 to 8 minutes brush with leftover marinade

Top pineapple shells with salad and shrimp. Can serve with extra romaine hearts chopped and tossed

Asian Spinach Salad


20 Min


15 Min


35 Min


 INGREDIENTS (Nutrition)

  • 1 1/2 pounds boneless chicken breast
  • 1 cup Newman's Own® Teriyaki Marinade
  • 1/2 cup slivered almonds
  • 1 teaspoon sesame seeds
  • 1 tablespoon sesame oil
  • 2 bunches baby spinach
  • 3 scallions
  • 8 ounces Mandarin oranges
  • 1/3 cup Newman's Own® Lighten Up® Low Fat Sesame Ginger



  1. Clean and trim chicken. Place in bowl with 1 cup marinade. Cover and refrigerate for an hour or longer.
  2. Remove from bowl, discard marinade and grill or saute over medium heat, approximately 7 minutes each side. Set aside, let cool, then shred into small pieces with two forks.
  3. Wash and dry baby spinach and place in a large bowl. Thinly slice scallions and add to spinach. Add Mandarin oranges and shredded chicken.
  4. Drizzle salad with Sesame Ginger Dressing to taste, toss, and serve.


Chicken Strawberry Spinach Salad with Ginger-Lime Dressing

Chicken Strawberry Spinach Salad with Ginger-Lime Dressing Recipe


10 Min


20 Min


30 Min


  • 2 teaspoons olive oil
  • 1 skinless, boneless chicken breast half - cut into bite-size pieces
  • 1/2 teaspoon garlic powder
  • 1 1/2 tablespoons  light mayonnaise
  • 1/2 lime, juiced
  • 1/2 teaspoon ground ginger
  • 2 teaspoons half and half
  • 2 cups fresh spinach, stems removed
  • 4 fresh strawberries, sliced
  • 1 1/2 tablespoons slivered almonds
  • freshly ground black pepper to taste


  1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.
  2. In a bowl, mix mayonnaise, lime juice, ginger and half and half.
  3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.




Cut full head of lettuce into bite-sized pieces
1 c. chopped celery
1 c. (or 1 lg.) green pepper
1/2 c. green onions, chopped
1 pkg. fresh raspberries sliced or ½ stawberries
1 can sliced water chestnuts or sliced radishes
Cheddar cheese1/2 cup low carb , skim or Veggie Lovers shake cheese
Chopped cooked bacon
Hard cooked eggs (2 or 3)

Use 9 x 13 inch pan. Place ingredients in layers as listed. Cover with a little more lettuce. Then spread dressing (shown below) over the salad and seal edges so it completely covers the salad. Sprinkle with grated cheddar cheese. Cover tightly with plastic wrap. Refrigerate overnight. When ready to serve, sprinkle with chopped cooked bacon and chopped hard-cooked eggs.


2 c. mayonnaise or Veganaise
2 tbsp. Splenda or Palm Sugar Organic 4carb
1/4 tsp. garlic powder
1 tsp. seasoning salt


100 calories 1 cup serving 3 carbs, 2 sugars Great with Boiled shrimp or grilled chicken skewers

Spinach Salad With Berries and Curry Dressing

Spinach Salad With Berries and Curry Dressing Recipe


  • 6 cups fresh spinach, torn into bite-size pieces
  • 1 cup thickly sliced strawberries
  • 1 cup blueberries, trimmed
  • 1 small red onion, thinly sliced
  • 1/2 cup chopped pecans
  • Non-Fat Curry Dressing:
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons rice vinegar
  • 4 teaspoons honey
  • 1 teaspoon curry powder
  • 2 teaspoons Dijon mustard
  • 1 pinch Salt and pepper to taste



  1. Wash and dry spinach. Whip together dressing ingredients. Add to spinach and toss lightly. Add berries, onion and pecans. Toss lightly and serve.


 Cilantro Coconut Southwest Chicken Soup

2 Chicken Breasts 8 oz. boneless  diced

1 med onion chopped

1 green onion diced

1 cn diced petite tomatoes largest size

1 ½ cup ‘Swanson’s Low Sodium Stock

3-4 tbsp Wyler’s dry Chicken Bouillon Base

3 cups water

 1 Red Bell Pepper

½   cup Broccoli Crown

1 tsp basil

½ cup Cauliflower Crown

½ cup fresh Spinach chopped

1 tsp cinnamon, 1 tsp allspice,1tsp oregano, 2 tsp salt, 2 dash heavy ground pepper,2 tsp garlic salt,  2tspSouthwest Chipotle Seasoning Mrs. Dash,1,2 tsp Crushed Red Pepper

2 tbsp Coffee Mate Coconut Creamer

¼  cup Sour Cream

1 tbsp I can’t believe Its Not Butter

1 tbsp Olive Oil

In Large Stock Pot: combine Olive Oil, all diced fresh veggies, ½ cup stock, salt pepper, allspice, chipotle spice, crushed red pepper sauté over Medium heat stirring frequently until soft and onions translucent

Add cn tomatoes and ½ cup Stock add cinnamon, salt, pepper,Spinach

Add all water, bouillon Base rolling boil stirring frequently

In Large sauté’ Pan: tbsps of ICBIN Butter over Medium Heat and diced chicken, 1 tsp basil, dash salt and pepper sauté until no pink in center of chicken add coconut creamer sauté 10 mins add to large stock pot and simmer over medium heat until desired consistency 15 minutes

Serves 3-5



New England Clam and Crab Chowder


3 cans chopped clams or fresh( save all clam juice)

3 cans white crab or your favorite fresh( drain totally)

 1 large(Costco Jar) Hearts of Palm, cut into small chunks,

1 Medium Onion

3 Celery stalks-diced

9 fresh mushrooms if you like chopped

 6 slices of lean bacon or turkey bacon

salt, pepper

1/2 TBSP or more minced fresh garlic

1/2 TBSP dry parsley

3 TBSP Non dairy creamer plain

1 cn 14oz lite coconut milk

1 TBSP Old Bay seasoning

1/4TBSP thyme

1/4 TBSP Rosemary

2 cups water or so depending on amount of crab and thickness desired( save clam juice to use but still use 2 cups water)


In large stock pot, sautee bacon drain grease if any, put onion and dry seasonings(except coffee creamer) in cook onions and celery down to almost translucent (medium heat)


 In sauce pan take 1/2 can coconut milk bring to boil until oil sits on top. pour into veges sauteeing, lower lareg stock to simmer, add 11/2 cups water, add reserve clam juice,add hearts of palm, add all  to stock pot,bring to boil again add salt and pepper, quite a bit of pepper (11/2TBSP for me??)

 Lower to medium heat for about 15-20 minutes then, add 1/2 cup water with coffee creamer whisked until no lumps( do this in a seperate bowl) add remainder coconut milk

Add crab and clam, Medium high to boiling stirring frequently as  chowder will begin to thicken

Calories around 160 for 3/4 cup serving, carbs 5g, sugars 4


Serve with Large Spring Mix Salad and favorite dress

Recipe of the week:Tom and Cynthia Woodinville. WA



·         Cook Time:

1 hr 0 min

·         Level:


·         Yield:

6 servings

Recipe Tools:


·         3 tablespoons olive oil

·         1 large fennel bulb, thinly sliced

·         1 onion, chopped

·         3 large shallots, chopped

·         2 teaspoons salt

·         4 large garlic cloves, finely chopped

·         3/4 teaspoon dried crushed red pepper flakes, plus more to taste

·         1/4 cup tomato paste

·         1 (28-ounce) can diced tomatoes in juice

·         1 1/2 cups dry white wine

·         5 cups fish stock

·         1 bay leaf

·         1 pound manila clams, scrubbed

·         1 pound mussels, scrubbed, debearded

·         1 pound uncooked large shrimp, peeled and deveined

·         1 1/2 pounds assorted firm-fleshed fish fillets such as halibut or salmon, cut into 2-inch chunks


Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and saute until the onion is translucent, about 10 minutes. Add the garlic and 3/4 teaspoon of red pepper flakes, and saute 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock and bay leaf. Cover and bring to a simmer. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes.

Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open, stirring gently, about 5 minutes longer (discard any clams and mussels that do not open). Season the soup, to taste, with more salt and red pepper flakes.


Seafood Gumbo



   1/2 cup Flour (Almond Flour low carb)
   1/2 cup Olive Oil
   5 lbs Shrimp, raw, peeled
   1 lb Crab Meat
   1 pint Oysters, with juice
   1 lb medium Scallops, quartered
   1 lb Halibut fillet, cooked
   3 large Onions, chopped
   1/2 cup Bell Pepper, chopped
   2 cups Okra, sliced thin
   1/2 cup Olive Oil
   8 cups Boiling Water



   1/2 cup Ketchup
   1/2 cup Parsley, chopped
   2 cups Celery, chopped
   2 cloves Garlic, mashed
   3 cubes Chicken Bouillon
   1 tsp Black Pepper, ground
   2 cans Tomato, chopped
   2 Tbsp Worcestershire Sauce
   2 tsp Old Bay seasoning
   2 Tbsp Salt
   1 Bay Leaf


To Make the Roux:
In a heavy skillet, mix 1/2 cup flour and 1/2 cup oil while cold, then turn the heat to about medium low. Stir so that the flour coats the bottom evenly. While cooking, stir constantly as the roux very slowly browns. It will take about 15 minutes. Allow it to brown a little darker since it will lighten when liquid is added. A good time to remove from heat is when the flour separates from the grease.
The Seafood Gumbo:
Prepare the vegetables & seafood and reserve them as needed. Take a large pot and sauté the vegetables in olive oil until they are soft. Add roux and stir into the vegetables. Add boiling water, chopped tomatoes, ketchup, bouillon cubes & spices. Bring to a boil and cook about 30 minutes. Then add 1/2 of the shrimp and the crab meat. Simmer about 1 hour then add the rest of the seafood. 




Vegetarian Recipes

 Broccoli Salad

  • 2 Cups Broccoli Stalks (with a few florets)
  • 1/4 Medium Red Onion
  • 1 Medium Carrot, Shredded
  • 1/4 Cup Red Seedless Grapes cut in 1/2
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 Tablespoon Champagne Vinegar
  • 1/2 Teaspoon Salt
  • 3 Teaspoons Agave Sugar
  • 1 Tablespoons Sunflower Seeds (optional)
  • ¼ cup walnuts chopped


Zucchini Squash Sizzle

  • 2 Large Yellow Squash
  • 2 Large Zucchini Fresh Green Beans, Handful
  • 1 1/2 Teaspoons Lemon & Black
  • Pepper Seasoning
  • 1 Tablespoon Extra Virgin Olive Oil
  • Salt, to taste
  • 2 Tablespoons Almond Flour

Cut squash and zucchini into quarter inch thick coins. Remove stem ends and strings on green beans. Place squash, zucchini, green beans, lemon and pepper seasoning and olive oil in a nonstick skillet and cook covered on medium heat, stirring occasionally until vegetables become crispy and tender. Sprinkle with salt and almond flour and serve.





Zucchini Eggplant Lasagna

Roasted Vegetables

  • 2 Medium Zucchinis
  • 1 Large Eggplant

    Sauce Ingredients
  • 1 Teaspoon Olive Oil
  • Medium Onion, Chopped
  • 2 Garlic Cloves, Minced
  • 1 – 14oz Can No Salt Added Diced Tomatoes
  • 1- 8oz Cans No Salt Added Tomato Sauce
  • ½ Teaspoon Salt
  • 1 Teaspoon Basil
  • 1 Teaspoon Oregano
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Agave Sugar


·         ½ cup Cottage cheese for middle


Preheat oven to 350 degrees. First prepare your vegetables for roasting. Chop eggplant into ½ inch thick rounds. Cut zucchini long ways into ¼ inch slices. Spray cooking sheet and place vegetables onto sheet. Then give them a quick spray on top. Place into oven and cook until vegetables are tender.

While vegetables are cooking in the oven prepare sauce

To make sauce add olive oil, onion and garlic into a sauce pan and auté onions on med until tender. Throw in diced tomatoes, tomato sauce, salt, basil, oregano, onion powder and sugar. Simmer on medium heat for 20 minutes

Cottage cheese in layers some veggie lovers parmesan ¼ cup

Layer finished ingredients into a 13 X 9 glass baking dish thusly: 1/3 of the tomato sauce, eggplant, 1/3 tomato sauce again, zucchini, rest of tomato sauce, then top with cheese mixture. Bake on 350 degrees for 17-20 minutes.





Vegan Swiss Steak

Steak Ingredients

  • 1/4 C Cooked Lentils(Garbanzo)
  • 1/2 C Old Fashioned Oatmeal
  • 4 Tbsp Wheat Germ
  • 3 Tbsp Wheat Gluten
  • 1/2 Tbsp Ground Flax Seed
  • 1/2 Tsp Old Bay Seasoning
  • 1/2 Tsp Lemon Pepper Seasoning
  • 1/4 Tsp Salt
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • 1/2 Tsp Liquid Smoke
  • 1/2 Tsp Chili Powder
  • 2 Tbsp Low Sodium Soy Sauce
  • 1 Tbsp Light Vegan Butter
  • 1 Tbsp Soy Sauce
  • 1/4 C Water
  • 1 Medium Onion
  • 1/2 Red Pepper (cut into 1/4 inch strips)
  • 1/2 Yellow Pepper (cut into 1/4 inch strips)
  • 1/2 Green Pepper (cut into 1/4 inch strips)
  • 1/2 Tsp Chili Powder
  • 1 Tbsp Chopped Fresh Basil or 1 Tsp Dried Basil
  • 1 Tsp Agave Sugar
  • 1 14oz Can of Undrained Diced Tomatoes
  • 1 Tbsp Corn Starch

In a mixing bowl add lentils, oatmeal,wheat germ, gluten, flax seed, old bay seasoning, lemon pepper seasoning, salt, garlic and onion powder, liquid smoke, chili powder and soy sauce. Knead together ingredients until well combined. Form into two 1 inch thick oval patties.

In a large non-stick skillet on medium heat, add light vegan butter and soy sauce, brown steaks on each side, remove from skillet. Add water, onions and peppers and place steaks back in skillet with decorative pepper hearts placed on top. Place lid on skillet and cook on low-medium for 25 minutes. Puree half of tomatoes with corn starch, chili powder and sugar. Remove steaks and pour tomato puree into skillet along with the rest of the tomatoes, mix and cook 5 minutes uncovered. Salt and pepper to taste.