Entrée Recipes

Stuffed chicken roll ups

  • 1 6 oz. chicken breast
  • 4 stalks asparagus
  • 2 oz. shredded mozzarella part skim cheese

Clean chicken breast of excess fat. Cover with plastic wrap and pound until thin. Place cheese and asparagus at one end of breast and roll. Bake seam down at 350 for approx 15-18 minutes.


  • 6 oz chicken or turkey stock.
  • 1 clove garlic, chopped fine
  • 2 tsp. fresh rosemary chapped
  • 1 tsp. corn starch
  • 1 tsp. water

Saute garlic and rosemary in a pan with 1 Tbs. stock. Add remaining stock, bring to a boil and reduce hear to a simmer. Reduce for approx 20 minutes and add cornstarch dissolved in water whisking. Simmer for 2 more minutes.

Stuffed Peppers

  • 1 red pepper cut into halves and de seeded
  • ½ cup cooked lentils ½ cup cooked quinoa
  • 4 oz. tofu
  • ½ yellow onion diced
  • 2 tbs. carrot finely diced
  • 1 clove garlic diced
  • Pinch fresh thyme and basil
  • 1 tbsp. Grated parmesan cheese

Saute onion, garlic, carrot and tofu. Add fresh herbs and continue to cook for another minute. Remove from heat and combine all ingredients except pepper.

Stuff pepper halves with mixture and bake for 25 minutes at 350.

New Life Salmon Cakes

Salmon Cakes:

  • 1 ½ lbs. cooked salmon, flaked
  • 5 tbs. light mayonnaise
  • 2 celery stalks, minced
  • 2 tbs. fresh parsley, chopped
  • 1 egg yolk
  • juice of ½ lemon
  • 1 ½ tbs. Old Bay seasoning
  • ½ tsp. salt
  • pepper to taste
  • 2 cups fresh breadcrumbs
  • 3 tbs. olive oil

Horseradish Sauce:

  • 1 ½ cups low fat yogurt
  • 2 tbs. horseradish, drained
  • juice of ½ lemon
  • 1 tbs. Tabasco
  • 2 tbs. fresh dill, coarsely chopped
  • salt to taste

Mix all ingredients for horseradish sauce together in a medium mixing bowl. Refrigerate sauce while preparing fish cakes. Mix ingredients for salmon cakes together in a large bowl. Stir one cup fresh breadcrumbs into the mixture. Spread remaining cup of breadcrumbs on a large plate. Shape mixture into 8 cakes, pressing firmly to insure the cakes hold their shape. Coat each salmon cake with breadcrumbs, pressing lightly for an even coat. Heat olive oil in a large skillet. Place salmon cakes into skillet and cook about 2 minutes each side over medium heat until brown. Serves 4.

Salmon en Papilote

  • 2 5-oz. filets of salmon
  • Your choice of: onion, celery, red and green peppers, snow peas, carrot, asparagus, scallion, kale, spinach
  • 2 lemon wedges
  • Garlic powder, paprika, and pepper to taste
  • White wine
  • Dill or tarragon sprig
  • Parchment or Baker’s paper

Cut your paper to a usable size; 10×12″. Make a nice neat pile with your choice of veggies in center of paper. Lay salmon over the veggies and drizzle with white wine, then sprinkle seasoning. Be gentle. Less is more. Lay lemon slice on top, then the herb sprig. Fold the paper over to make a pocket, and crinkle the edges up to create a half circle. Bake at 350 for 20-25 minutes. Tear open and enjoy!

Baked Stuffed Shrimp

  • 12 large shrimp, peeled and de-veined
  • 1 tbs. onion, finely diced
  • 1 tbs. celery, finely diced
  • zest and juice of one lemon
  • zest and juice of one lime
  • 3 tbs. wheat germ or bread crumbs
  • 1 tbs. fresh parsley, chopped
  • 2 cans, baby clams or crabmeat, chopped
  • 1 tbs. coconut flakes
  • 1 tbs. parmesan cheese
  • 1 egg
  • 1 clove garlic, crushed
  • 1 tsp. Old Bay Seasoning
  • pepper to taste

To butterfly shrimp, slice the underneath of the body lengthwise and fold open. Mix all remaining ingredients together in large mixing bowl to prepare stuffing. Roll a small ball of stuffing in your palm. Wrap one shrimp around the stuffing and place on a baking sheet with tail on top. Bake at 350Ëšfor 25-30 minutes. Serves 4.

Shrimp Fantasia

  • 1 lb. shrimp, (about 20) thawed and deveined
  • 1 tsp. dark toasted sesame oil
  • 4 medium plum tomatoes, small diced
  • 4 cloves garlic, minced
  • 2 scallions, chopped
  • 2 tsp. fresh ginger, peeled and chopped
  • A nice amount of fresh basil, chopped
  • 1 ½ tsp. mild curry paste (a good one is Patak’s mild) or 1 ½ tsp. (total of curry spices (cumin, chili, coriander, etc)
  • Freshly ground black pepper
  • Tamari to taste

Heat sesame oil in large skillet, saute scallions, garlic, ginger and spices for 2 minutes. Add shrimp and cook for 2 minutes. Add tomatoes, basil, pepper and tamari. Cook on medium heat until shrimp are done and tomatoes are heated through. Serves 4-5.

Salmon with Creamy Tomato Sauce

  • 4 salmon filets (4-6 oz. each)
  • ¼ cup soy-ginger marinade
  • ¼ cup white wine
  • Scallions & fresh herbs (dill, thyme, tarragon) chopped

Pre-heat oven to 350degrees. If possible, marinate salmon 15 minutes before cooking. Place salmon on cookie sheet, drizzle on liquids and dress with fresh greens. Cook for 15-20 minutes. Near the end of the cooking, check the salmon often for doneness. This will help you learn how to best time your oven. Can be pan cooked as well.

Creamy Tomato Sauce

  • ¼ medium onion, fine diced
  • 3 medium plum tomatoes, medium diced
  • 3 cloves garlic, minced
  • 2 tsp. low fat cream cheese or Neufchatel
  • ½ tsp. dill, ¼ tsp. thyme (use 2x fresh if available)
  • Freshly ground black pepper
  • Tamari to taste
  • Oil from spritzer
  • 1 tsp. cornstarch in 1 tbs. water (if necessary)

Saute onion, garlic in a saucepan that has been sprayed with veggie oil. Add herbs, pepper, cream cheese, and tomatoes. Sweat over medium heat until heated through, but not yet mushy. Adjust thickness with cornstarch if necessary. Add tamari to taste. Serve immediately over poached salmon.

Seafood Kabobs

  • 1 lb. fresh swordfish, cut into 1 1/2 –inch cubes
  • ½ lb. scallops or shrimp
  • 2 green peppers, cut into large chunks
  • 6 large mushrooms
  • 6 cherry tomatoes
  • 1 small eggplant, cut into large chunks
  • 2 Vidalia onions, cut into large chunks
  • olive oil
  • lemon juice
  • 6 wooden kabob skewers

On skewers, arrange seafood and vegetables in any combination. Spray a little oil over each kabob, and sprinkle with lemon juice. Grill slowly about 15 minutes, turning every 3-4 minutes. Baking kabobs is also possible on a cookie sheet at 325 degrees for 25-30 minutes. Makes 6 kabobs.

Savory Tuna

  • 4 – 6 oz. tuna steaks
  • ½ tsp. finely grated lime rind
  • 1 clove garlic, crushed
  • 2 tsp. olive oil
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 tsp. lime juice
  • pepper to taste
  • fresh cilantro for garnish

Trim skin from tuna steaks, rinse and past dry with paper towels. In a small bowl, combine lime rind, garlic, olive oil, cumin, coriander and pepper into a paste. Spread paste thinly on both sides of tuna steaks. Heat a nonstick, ridged skillet until hot and press steaks into skillet to seal them. Lower heat and cook for 5 minutes. Turn over, cook an additional 4-5 minutes until cooked through. Drain on paper towels and transfer to a warmed serving plate. Sprinkle lime juice and chopped cilantro over top. Serves 4.

Grilled Swordfish

  • 1 ½ lbs. swordfish, cut into 6 oz. portions
  • 2 cups apple-raspberry juice, (or your favorite mixed-fruit juice)
  • Juice of 3 oranges
  • Juice of 2 lemons
  • Juice of 1 lime
  • 1 tbs. minced parsley
  • 1 ½ tsp. fresh basil
  • 1 tsp. marjoram

Mix juice and spices in a bowl. Add swordfish, marinate for 24 hours. Grill over open flame for 15 minutes, turning every 3-4 minutes. Serve with a lemon wedge. Serves 4.

Oat-Crusted Chicken

  • ½ cup rolled oats
  • 1 tbs. chopped fresh rosemary
  • 1 clove garlic, crushed
  • 2 whole eggs
  • 4 skinless, boneless chicken breasts
  • pepper to taste
  • paprika to taste


  • 2/3 cup nonfat plain yogurt
  • 2 tsp. wholegrain mustard
  • 2 tsp. honey

Combine oats, rosemary, paprika, pepper and garlic. Brush each chicken breast with egg mixture, then coat with oat mixture. Place the pieces evenly on a baking sheet and bake at 350Ëš for 30-35 minutes. Combine the yogurt, mustard and honey to make a sauce to spoon over the top. Season with pepper. Serves 4.

Flank Steak Kabobs

  • 6 oz. flank steak
  • 2 cups soy sauce
  • 1 T. minced fresh ginger
  • 1 T. minced fresh garlic
  • Juice from 2 oranges
  • 1 T. cornstarch, 1 T. water

Slice steak thin, Cover with plastic and pound with a meat mallet to thin the steak.

Bring soy sauce, ginger, garlic and juice form oranges to a simmer. Mix cornstarch with water and add stirring to soy mixture. Bring to a boil and simmer until sauce thickens.

Marinate flank steak for 1-2 hours and skewer the long way. Grill to desired temperature.

Teriyaki Chicken

  • 4 skinless, boneless chicken breasts
  • 2 cups tamari
  • 1 cup Worcestershire
  • juice from one can of pineapple
  • 2 cloves garlic, crushed
  • zest and juice of 2 oranges and 1 lemon
  • 3 cups water
  • pepper to taste

Combine all ingredients in bowl. Marinate chicken breasts in sauce for 2 hours or more. Grill 7-8 minutes on each side or until cooked through. Serves 4.

Chicken Dijon

  • 4 skinless, boneless chicken breasts
  • 1/8 cup white wine
  • 1 ½ tsp. cornstarch in 1 ½ tbs. in water, (optional)
  • olive oil from spritzer

Dijon sauce:

  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • ¾ cup 1% milk
  • ¼ tsp. basil
  • ¼ tsp. thyme
  • 1 tbs. low-fat cream cheese or Neufchatel
  • wholegrain mustard
  • pepper to taste

Heat 1 tbs. oil in saucepan. Saute onion at medium heat until clear. Add garlic and remaining ingredients for sauce and saute for a few minutes. Add milk. In a blender, puree saucepan contents and cream cheese to make a thin, (not watery) sauce. Return to saucepan and simmer on low heat. Add mustard to taste. Adjust with milk if too thick.

Heat a skillet to medium-high heat, spray with a bit of oil. Add chicken breasts and adjust heat to achieve a quick browning of both sides. Add 1/8 cup white wine to deglaze skillet. Add Dijon sauce and pepper to taste, simmering until the breasts are cooked through, (approx. 10 minutes). If sauce is too thin, thicken with half of the cornstarch mixture, simmering for one minute and adding slowly to desired consistency. Serves 4.

Chicken or Tofu Satay

  • 4 skinless, boneless chicken breasts or 1 package extra-firm tofu, sliced into steaks


  • ¼ cup vegetable stock
  • ¼ cup light coconut milk
  • 1 ½ tbs, mild curry paste
  • 1 tsp. fresh ginger
  • 1 tsp. turmeric

Satay sauce:

  • ½ cup hot water
  • ½ cup peanut butter
  • ¼ cup coconut milk
  • 2 tbs. honey
  • 2 tbs. tamari
  • 1 tbs. tamarind
  • 1 tbs. lime rind

Marinate chicken or tofu for 2 hours. Prepare Satay sauce and brush over chicken or tofu before grilling. Grill chicken 7-8 minutes each side or until cooked through. Grill tofu steaks 3-4 minutes each side. Serve with a slice of lime. Serves 4.



  • 1 tbs. olive oil
  • 2 cups minced onion
  • 1 tsp. fresh basil
  • 1 tsp. fresh oregano
  • 2 ½ tbs. fresh spinach, stemmed and finely chopped
  • 4 cloves minced garlic
  • 2 tbs flour
  • 1 ob. Crumbled feta cheese (approx 2 ½ cups)
  • 1 cup cottage cheese
  • Black pepper to taste
  • ½ cup olive oil
  • 16 leaves of filo dough, make sure dough is thoroughly defrosted

Preheat oven to 375 degrees. Oil a 9×13 inch baking pan. Heat 1 tbs. olive oil in a large saute pan. Add onions, garlic, and herbs, saute for 5 minutes or until the onions are soft. Add the spinach, and cook, stirring so spinach doesn’t stick. Cook until the spinach wilts. Sprinkle in flour, stir, and cook over medium heat 2-3 minutes. Remove from heat. Mix in the cheeses. Taste and adjust flavor accordingly. Unwrap filo dough. Place a sheet of filo on the oiled pan. Brush lightly with oil, and add another sheet. Continue this method until you have used 8 leaves of dough. Add the filling to the pan and spread evenly. Layer the rest of dough in the same method. Oil the top layer and bake for about 45 minutes or until crispy. Cut into squares, serve hot or warm.

Spaghetti Squash Pizza Crust

  • 3 cups cooked spaghetti squash
  • 2 eggs, beaten
  • 2 ½ cups shredded part-skin mozzarella cheese
  • Your favorite pizza tomato sauce
  • Assorted vegetables or other toppings

Preheat oven to 400 degrees. Squeeze the excess moisture out of the grated zucchini or cooked spaghetti squash with paper towels. Mix the squash, eggs and 1 ½ cups mozzarella together and press into the bottom of a pie pan. Bake for about 10 minutes. Remove the pan from the oven and spread the tomato sauce, vegetables or other pizza toppings and the remaining cheese over the crust. Sprinkle with oregano and basil and drizzle the olive oil over the top. Bake for 25 minutes or until cheese is lightly browned.

Vegetarian Lasagna

  • 1 16 oz. boxes whole-wheat pasta
  • 4 cups favorite tomato sauce
  • 2 cups lightly wilted spinach, pressed, (or frozen spinach, thawed)
  • ½ lb. firm tofu
  • 1 cup part skim ricotta cheese
  • 1 tbs. minced garlic
  • ½ tbs. dry oregano
  • ½ tbs. dry basil
  • pepper to taste
  • ½ cup parmesan cheese
  • 1 cup part skim mozzarella cheese

Cook noodles al dente, (firm but soft) and set aside to cool. Mix tofu, ricotta cheese, garlic, oregano, basil and pepper. In a baking dish, place a small amount of tomato sauce, followed by one layer of noodles. Spread one third of the cheese mixture over the noodles, and top with one third of the wilted spinach. Repeat the pattern, and cover the final layer of noodles with remaining sauce. Sprinkle mozzarella over the top, then parmesan. Bake at 350 degrees for 45-55 minutes until cheese is bubbly and lightly browned. Serves 8.

Baked Sweet Potatoes


  • 2 lbs. sweet potatoes, peeled and cubed
  • 1 C unsweetened fruit juice
  • ¼ C Vermont maple syrup
  • 1 tsp. grated fresh ginger
  • ½ tsp. ground cinnamon
  • ¼ tsp. ground cardamom
  • ¼ tsp. tamari

Preheat oven to 350 degrees Place sweet potatoes in 8 C boiling water and simmer 5 minutes. In a large baking dish, stir together juice, syrup, ginger, cinnamon, cardamom and tamari. Drain potatoes and add to baking dish, coating with the juice mixture. Bake uncovered for 1 hour, stirring every fifteen minutes until potatoes are tender and juice has thickened. Enjoy!

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