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Serves 1 or 2: Main Course Recipes



Mushroom Risotto

These healthy recipes serve 1 or 2 people, making it easy to have leftovers for later in the week!

Be sure to read the recipes in advance - some recipes may require overnight refrigeration or for other recipes to be made ahead, to be included in your chosen recipe. Planning is key to a healthy diet and to weight loss!

Serves 1: Ready in 30 Minutes

Beef / Lamb / Pork

Cumin Dusted Pork Chops
Philly Cheese Steak
Meatball Hoagie
Pepperoni Pizza
Pita Bread Pepperoni Pizza (Pantry Meal)

Chicken / Fish / Shellfish

Barbecue Chicken
Mussels with Quinoa and Olives | Low Sodium Version
Mussels with White Wine Herbed Butter
Shrimp Cocktail

Vegetarian

Pizza with Dill Pesto and Potato
Pizza with Tomato, Basil, and Roasted Garlic
Portobello Burger

Serves 1: Ready in Over 60 Minutes

Barbecue Chicken Pizza

Serves 2: Ready in 30 Minutes

Beef

Asian Beef with Broccoli
Asian Meatballs with Noodles and Ginger Mustard Sauce | Low Sodium Version
Asian Steak
Bacon Cheeseburger Mac
Beef and Broccoli Salad
Blue Cheese Burger
Cajun Cheeseburgers
Calf's Liver with Onion and Apple
Cocoa Crusted Steak
Cowboy Steak
Cumin Dusted Flank Steak with Black Beans
Fegato alla Toscana (Sage Seared Calves Liver)
Flank Steak with White Beans | Low Sodium Version
Grilled Beefsteak with Mushroom Vinaigrette
Grilled Sage Lamb Kabobs | Coumadin Safe Version
Grilled Steak with Horseradish Tomatoes
Hanger Steak with Spanish Salsa
Lemongrass Beef
Mushroom Cheddarburgers
Moroccan Steak
Oven Seared Hanger Steak
Peruvian Beef Kabobs
Quick Beef Stroganoff with Noodles
Steak Au Poivre
Steak au Poivre with Penne
Steak Diane
Steak with Mustard and Fennel Sauce
Steak Fajitas
Tenderloin with Blue Cheese Butter

Chicken / Turkey

Asian Peanut Chicken Salad
Asian Lettuce Wraps | Low Sodium Version
Asian Peanut Chicken with Noodles
Asian Turkey Burgers | Low Sodium Version
Cajun Chicken Livers
Chicken Leek Risotto | Low Sodium Version
Chicken Parmesan
Chicken with Creamy Red Pepper Flakes Sauce
Chicken with Tarragon Mustard Cream
Chipotle Chicken Tacos
Ginger Chicken with Napa Cabbage
Indian Dry Rub with Chicken
Jerk Chicken Thighs
Lebanese Chicken Livers
Mustard Chicken with Peas and Fettuccine | Low Sodium Mustard Chicken with Peas and Fettuccine
One Skillet Chicken and Black Beans
Orange Thyme Chicken
Pumpkin Seed Crusted Chicken
Quick Tacos | Low Sodium Version (Pantry Meal)
Quickie Chicken Fried Rice | Low Sodium Version
Roasted Papaya Chicken | Low Sodium Version
Smoked Gouda Risotto with Chicken | Low Sodium Version
Southwest Chicken Salad | Low Sodium Version
Stuffed Chicken with Tapenade and Cheese
Stuffed Chicken with Tomato and Cheese
Tarragon Mushroom Orzo with Chicken
Turkey Burgers | Coumadin-Safe Version | GERD / Acid-Reflux-Friendly Version | Low Sodium Version
Tuscan Risotto with Chicken Livers
Vineyard Chicken

Fish

Asian Tuna Salad
Balsamic Glazed Salmon
Braised Tuna with Ginger and Plum Sauce
Chili Spiced Fish with Lime Cream
Chipotle Tuna Salad
Chopped Nicoise Salad
Fish Enchiladas
Garam Masala Scented Risotto with Seared Salmon | Low Sodium Version
Ginger Fish Soup
Ginger Papaya Whitefish (Pantry Meal)
Grilled Fish with Cilantro Crust
Grilled Halibut with Tangerines and Capers
Grilled Red Snapper with Garlic Tartar Sauce
Grouper with Horseradish Glaze
Grouper with Silky Grapefruit Sauce
Halibut with Basil Pea Puree
Halibut with Dill and Potato Topping
Halibut with Lime-Cilantro Salsa
Halibut with Meyer Lemon and Basil Butter | Coumadin Safe Version
Halibut with Peanut Cilantro Butter
Halibut with Seven Spices
Halibut with Thyme Mustard Butter
Lemon Thyme Redfish | Low Sodium Version
Maple Glazed Salmon with Lentils
Miso Glazed Salmon
Mediterranean Salmon Salad with White Beans
Mexican Style Risotto with Whitefish
Molasses Glazed Salmon
Mustard Glazed Salmon with Lentils
Mustard Seared Whitefish
Pecan Crusted Salmon Cakes
Pecan Crusted Trout
Pistachio Crusted Grouper Braised in Curry
Poached Salmon with Horseradish Cream
Poached Salmon with Mustard Thyme Vinaigrette
Pumpkin-Crusted Trout
Quinoa Salad with Smoked Fish
Quinoa Salad with Tuna and Avocado
Roasted Salmon with Corn Relish
Rockfish with Lemon Caper Butter
Salade Nicoise
Salmon Burgers
Salmon in Parchment with Mangoes | Low Sodium Version
Salmon Salad Tacos
Salmon Salad with Olives and Capers
Salmon Squash Risotto
Salmon with Chili Lime Glaze
Salmon with Lemon Basil Risotto | Coumadin Safe Version
Salmon with Parmesan Crust
Salmon with Warm Artichoke Cannellini Salad
Sautéed Trout with Corn Vinaigrette
Seared Halibut with Basil Oil
Seared Grouper with Gazpacho Sauce
Seared Grouper with Mediterranean Salsa | Coumadin Safe Version
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Seared Salmon with Pea Salad
Seared Tuna with Saki-Wasabi Sauce
Seared Tuna with Tomato and Feta Salad
Seared Tuna Nicoise | Coumadin Safe Version
Sole Caprese
Trout Almondine
Trout with Tarragon Mustard Sauce
Tuna and Avocado Salad
Tuna and White Bean Salad
Tuna Noodle Salad
White Bean White Fish Salad
Whitefish in Foil with Mustard Sauce
Whitefish Provencal with Spinach Salad
Whitefish with Braised Red Cabbage
Whitefish with Cumin Butter
Whitefish with Root Vegetables in Warm Vinaigrette
Whitefish with Sauce Polonaise
Zucchini Wrapped Halibut with Mediterranean Sauce | Low Sodium Version

Pork

Carne Asada Tacos
Five Spice Pork Chops
Five Spice Pork Stir Fry
Fettuccine with Sausage and Sun Dried Tomato Pesto
Fusilli with Bacon and Arugula
Fusilli with Sausage and Spinach
Maple Mustard Pork Chops
Linguine with Leek and Pancetta
Pasta Carbonara
Pasta Salad Carbonara
Pistachio Crusted Pork with Meyer Lemon Sauce
Penne with Eggplant Pesto and Prosciutto
Pizza - Mushrooms and Prosciutto
Pork Chops with Garlic Sauce
Pork Chops with Herbed Butter | Coumadin Safe Version
Pork Chops with Mustard Leeks
Pork Chops with Warm Tomatillo Salsa
Pork with Sage-Tarragon Butter
Pork Tenderloin Coward
Red Beans and Rice Chopped Salad
Risotto Caprese with Whitefish | Low Sodium Risotto Caprese with Whitefish
Risotto with Bacon and Peas
Risotto with Pancetta and Kale
Wild Mushroom and Sausage Linguine

Shellfish

Bay Scallop Salad with Barley
Bay Scallop Salad with Grapefruit | Low Sodium Version
Bay Scallops with White Wine and Herbed Butter
Blue Cheese Crab and Fusilli Pasta | Coumadin-Safe Version
Cajun Shrimp Penne
Chili Spiced Shrimp and Black Beans
Citrus Garlic Shrimp | Low Sodium Version
Citrus Ginger Shrimp Stir Fry
Corn and Poblano Crab Cakes
Crab and Horseradish Salad
Crab and White Bean Salad
Creamy Crab and Asparagus Fettuccine
Curried Sea Scallops | Low Sodium Version
Fettuccine Alfredo with Shrimp and Broccoli | GERD / Acid Reflux-Friendly Version
Fettucine with Dill Pesto and Shrimp
Garlic Chili Shrimp
Garlic Shrimp with Roasted Tomatoes and Pepper Flakes
Garam Masala Scallops
Ginger Shrimp | Low Sodium Version
Green Curry with Shrimp
Jerk Shrimp
Lime Dill Scallops
Linguine with Clam Sauce
Linguine with Roasted Eggplant and Shrimp
Lemon Mint Shrimp
Mediterranean Shrimp
Paprika Shrimp
Pecan Shrimp Linguine (Pantry Meal)
Penne with Lemon Pepper Shrimp
Penne with Shrimp and Mustard Sauce
Pizza - Scallops with Thai Peanut Sauce
Quinoa Salad with Shrimp and Zucchini
Saffron Scallops Carbonara
Sauteed Scallops
Scallop and Penne Salad | Low Sodium Version
Scallops with Bacon and Asparagus
Scallops with White Beans | Low Sodium Version
Seafood Paella
Seared Scallops with Pad Thai Style Noodles
Seared Sea Scallops with Potato Viniagrette
Shrimp and Garlic with Olives (Gambas al Ajillo)
Shrimp and Leek Quinoa Salad
Shrimp and Leek Soup
Shrimp Clemenceau
Shrimp Fried Rice | Low Sodium Version
Shrimp Pad Thai
Shrimp Primavera with Angel Hair Pasta
Shrimp Quesadillas
Shrimp Tacos
Shrimp with Olives | Low Sodium Version
Shrimp with Peppers
Shrimp with Rice Noodles and Peanut Sauce
Shrimp with Snow Peas and Mushrooms
Shrimp with Smoked Paprika
Shrimp with Warm Caper Vinaigrette | Low Sodium Version
Smokey Shrimp Mac & Cheese
Soy Mustard Scallops
Spicy Shrimp and Rice Noodles | Low Sodium Version
Steamed Clams with Spicy Tomato Corn Broth and Fettucine
Teriyaki Noodles with Shrimp

Vegetarian

Asparagus Linguine
Asparagus Risotto
Basil Tofu
Braised Balsamic Onion Pasta Salad
Cacio e Pepe (Linguine with Black Pepper)
Caprese Mac and Cheese
Chalupas | Low Sodium Version
Chopped Greek Salad
Corn Quesadillas | Coumadin Safe Version
Cream of Cauliflower Soup
Creamy Mushroom Mac and Cheese
Eggplant Risotto
Fettucine Alfredo | Gluten Free Fettuccine Alfredo
Fettuccine with Olive Oil and Garlic
Fusilli with Morels and Roasted Garlic | Low Sodium Version
Greek Salad
Greek Quinoa Salad | Coumadin Safe Greek Quinoa Salad
Grilled Pimento Cheese Sandwich
Grilled Smoked Gouda Sandwich
Kale Fried Rice
Leek Risotto with Toasted Pumpkin Seeds
Mediterranean Quinoa
Mediterranean Quinoa Salad
Mushroom Tacos
Mona's Sauteed Veggie Plate
Pasta and Tomato Sauce (Pantry Meal)
Penne Arrabbiata
Penne with Eggplant Pesto and Mushrooms
Penne with Leeks and Asparagus | Low Sodium Version
Pepperoni Pizza Mac and Cheese
Penne with Spinach and Goat Cheese | Low Sodium Version
Pimento Mac and Cheese
Pumpkin Fettuccine Alfredo
Roasted Veggie Mac and Cheese
Smoked Gouda Mac and Cheese
South of the Border Caesar Salad
Spaghetti with Zucchini and Tomatoes
Spanish Scrambled Eggs with Mushrooms
Spinach Fettuccine Alfredo (Pantry Meal)
Sun Dried Tomato Pesto Risotto
Tomatillo Tofu Tacos
Tomato Grilled Cheese Sandwich
Tortellini Primavera | Low Sodium Version
Wild Mushroom Linguine
Yellow Pepper & Asparagus Tacos
Ziti with Caper Currant Goat Cheese
Zucchini Chèvre Risotto

Serves 2: Ready in 45 Minutes

Beef / Lamb

Beef Enchiladas
Flank Steak with Blackberry Glaze
Savory Mushroom Cheeseburgers
Southwestern Beef in Parchment
Stuffed Peppers | Coumadin Safe Version
Traditional French Onion Soup
Turkish Lamb with Saffron Rice and Peas
White Bolognese

Chicken

Alfredo Chicken Salad
Cajun Chicken Tacos
Chicken Pot Pie (Gluten Free Version)
Chicken Saltimbocca
Chopped Taco Salad
Cornbread Stuffed Barbecue Chicken
Mexican Fried Rice
Mustard Thyme Penne with Chicken | Low Sodium Mustard Thyme Penne with Chicken
Rice Noodle Chicken Salad
Rosemary Chicken with Sage Squash and Apples
Southwest Chicken in Parchment
Southwest Cobb Salad

Fish

Baked Cumin Trout with Squash and Pumpkin Seeds | Low Sodium Version
Cioppino
Crab Cake Casserole
Fish and Root Vegetable Stew
Fish Tacos with Asparagus Salsa
Halibut with Rosemary Maple Glaze
Roasted Trout with Sage Pecan Granola
Sea Bass with White Beans and Tomato Vinaigrette | Low Sodium Version
Seared Tuna with Asian Vinaigrette
Seared Tuna with Eggplant Tartare
Southwest Salmon Cakes
Spicy Pumpkin Seed Fish

Pork

Dirty Rice Soup
Eggplant Steaks with White Beans and Ham
Pork Chops with Caramelized Shallots
Pork Fried Rice
Pork with White Bean Soup | Low Sodium Version

Shellfish

Linguine with Red Clam Sauce
Peruvian Quinoa Salad with Shrimp
Satsuma Crab Cakes
Scallops with Yellow Pepper Sauce | Low Sodium Version
Smokey Shrimp
Smokey Shrimp and Sausage
Shrimp Fideua
Shrimp Scampi in Parchment
Thai Coconut Soup with Shrimp
Whole Wheat Linguine with Shrimp and Leeks

Vegetarian

Brussels Sprouts Fried Rice
Cauliflower Risotto
Chopped Salad with Wild Rice
Corn and Black Bean Taco Salad | Low Sodium Version
Cream of Asparagus Soup
Creamy French Onion and Leek Soup
Curried Lentils with Paneer and Roasted Eggplant
Garlic Mushroom Frittata
Grated Cauliflower Risotto
Lemon Rosemary Penne
Mediterranean Broccoli and Tomato Casserole
Mediterranean Tortilla
Miso Eggplant Stir Fry
Mushroom and Spinach Enchiladas
Penne with Roasted Broccoli and Tomatoes
Pizza with Roasted Eggplant and Feta Cheese | Low Sodium Version
Parmesan Gnocchi | Low Sodium Version
Portabello Tacos
Roasted Southwestern Acorn Squash | Low Sodium Version
Roasted Squash Tacos
Stuffed Roasted Eggplant | Low Sodium Version
Summer Rolls
Taco Salad
Tofu Cakes
Vegetarian Paella
Wild Mushroom Gnocchi
Yam Gnocchi

Serves 2: Ready in 60 Minutes

Beef / Lamb

Black Bean and Jack Burgers
Flank Steak with Espresso Rub
Lamb Sauce with Olives and Fettuccine
Peruvian Steak
Skirt Steak with Pimentos
Teriyaki Burgers

Chicken

Chicken Ballotine with Leek and Pistachio
Chicken Corn Salad | Coumadin Safe Version
Chicken Pot Pie
Chicken with Cumin Roasted Acorn Squash | Low Sodium Version
Gnocchi with Tomato Mushroom Sauce | Gluten-Free Version | Low Sodium Version
Pasta with Chicken and Creamy Poblano Sauce
Spanish Risotto with Chicken

Fish

(Anything but) Basic Salmon Cakes
British Fish Cakes
Fisherman's Pie
Roasted Whitefish with Quick Ratatouille
Salmon in Parchment with Capers and Cipollini Onions
Salmon with Cumin Roasted Acorn Squash
Salmon Stew
Seared Salmon with Roasted Shallot Sauce
Spicy Fish Soup | Low Sodium Version
Teriyaki Salmon Salad
Whitefish with Roasted Root Vegetable Salad

Pork

Pork Chops with Lime Curry Sauce
Pork with Georgian Cilantro Sauce
Shrimp Jambalaya
Tacos al Pastor

Shellfish

Bay Scallops with Mushroom Bisque and Tomatoes
Crab and Roasted Beet Salad
Pasta with White Wine Butter Sauce and Seared Scallops
Scallops Gratin
Shrimp and Goat Cheese Stuffed Peppers
Shrimp and Mirliton Casserole
Shrimp Chile Relleno
Shrimp Jambalaya
Shrimp with Rice Noodles & Bok Choy

Vegetarian

Acorn Squash Pasta Bake
Caramelized Gazpacho
Chana Masala
Creamy Leek Soup
Creamy Spicy Potato Soup
Creamy Sun-Dried Tomato Pasta
Creamy Tortilla Soup
Eggplant Fried Rice
Eggplant Involtini
Fettucine with Roasted Eggplant and Broccoli
Mushroom-Spinach Fried Rice
One Pot Orzo and White Beans
Penne with Roasted Acorn Squash | Low Sodium Version
Penne with Roasted Red Pepper Sauce and Blue Cheese
Roasted Vegetable Enchiladas
Shredded Brussels Sprouts Salad
Sun-Dried Tomato Risotto
Sun-Dried Tomato Soup
Vegetarian Cottage Pie

Serves 2: Ready in Over 60 Minutes

Beef

Cottage Pie | Low Sodium Version (90)

Chicken

Chicken and Smoked Gouda Pizza (90)
Curry Stuffed Peppers (120)
Quick Chicken Mole (75)

Pork

Muffaletta Chopped Salad (90)
Sausage and Yellow Pepper Risotto (75)

Shellfish

Creole Stuffed Peppers (120)
Curried Shrimp and Coconut Rice Salad (90)
Shrimp with Luscious Shrimp Sauce (120+)

Vegetarian

Chopped Salad Tacos
Eggplant Lasagna (90)
Falafel (75)
French Onion Pizza | Low Sodium Version (90)
Gardener's Pie (Vegetarian Shepherd's Pie) (75)