Crab Avocado Bake

For those pesco-vegetarians, here is a great recipe that can be used with crab or shrimp.

1 ripe avocado
jumbo lump crab meat
Swiss, cheddar or gruyere cheese, sliced or shredded
Italian seasoning

Cut avocado in half and remove pit. Stuff grilled shrimp or lump crab meat in the hole where the pit was. Cover with your choice of cheese. Sprinkle with Italian seasoning. Place the avocado halves in the oven on broil. Watch closely and when cheese starts to brown/bubble, remove and enjoy!

Chocolate Mug Cake

1 Egg, beaten
3 Tablespoons Skim Milk
2 Tablespoons Sugar Free Chocolate or Vanilla Torani Syrup
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix
2 Tablespoons Cocoa
1 scoop Chocolate Protein Powder (any kind)
Microwave Safe Mug

In a measuring cup or microwave safe mug, Mix egg, milk, syrup and oil and combine thoroughly. In a separate bowl, mix pancake mix, cocoa, protein powder. Pour the wet into the dry until thoroughly mixed. Put in microwave for 2 mins or until it is dry completely on top. Flip it over and let cool. Cover with fat free cool whip!

This dessert can be made using different flavors of protein powders and syrups. Just experiment to get your favorite flavor! Enjoy!

Asian Broccoli

1 head broccoli (about 1.5 lbs), trimmed and chopped coarsely
3 tbsp low sodium soy sauce
2 tsp dark sesame oil
1 tsp honey
1/2 tsp grated fresh peeled ginger
1/4 tsp dry mustard
1/2 cup onion chopped
1 can small water chestnuts drained and sliced
2 green onions, cut in half and diagonally sliced

Steam broccoli in vegetable steamer over boiling water. (I place in a colander and in pot of a boiling water to steam.)Drain & set aside in a serving bowl.

Mix together soy sauce and next 5 ingredients in a small saucepan & stir well. Bring to a boil, Pour over broccoili. Add chestnuts and green onions. Toss. Serves 5-6.

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Red Bean & Corn Tostadas

1 16 oz can red beans, rinsed, drained and divide into 2 bowls
1 15oz can no salt added corn, drained
1 14.5 oz can red diced tomatoes and green chilies such as Rotel
1/2 cup chopped green pepper
1/2 cup chopped onion
1 1/2 tsp. chili powder
6 (6 in.) corn tortillas
3 cups shredded lettuce
2 medium tomatoes, chopped
3/4 cup shredded reduced fat sharp Cheddar Cheese
3/4 cup plain fat free yogurt

Preheat oven to 350. Take one of the bean bowls and mash with a fork. Put in sauce pan and add rest of beans , corn and next 4 ingredients. Bring to a boil then cover and reduce heat and simmer 10 mins. Remove the lid and cook until thickened. When bubbles, stir often. Set aside and keep warm.

Place tortillas in a single layer on a baking sheet. Put in oven for 10 mins or until crisp. Spread bean mixture evenly on tortillas and top with lettuce, chopped tomato, and cheese. Place spoonful of yogurt on top. Makes 6.

15g protein
271 calories per tostada
9g fiber

Pineapple Party Cheese Ball

This recipe was given to me over 20 years ago, when I was in college. It is super easy to make and I have adapted it over the years. Perfect for parties or holidays!

3/4 cup shredded fat free sharp Cheddar cheese
1/2 finely chopped red or green bell pepper or mix of both
2 tsp grated onion
1 8 oz can crushed pineapple in juice, well drained
1/2 of 8oz package 1/3 less fat cream cheese, softened
1/2 of 8 oz package fat free cream cheese softened


Line a bowl with plastic wrap. Mix all of the ingredients together and place in the lined bowl. Cover with remaining plastic wrap and chill for at least 3 hrs to harden.

Take out and it will easily come out of the bowl in a dome shape. Roll in parsley, chopped nuts or sprinkle with black pepper.

Serve in middle of plate surrounded by chopped veggies! SOOO GOOD!

Enjoy!~

Winter Roasted Root Vegetable Salad with Sauce

When I lived in NYC, I worked at the MoMA and we couldn't go home due to work. I invited all of my coworkers over for Thanksgiving and they all had to bring an ethic dish native to their family heritage. My friend from Boston brought this dish and I have modified it over the years. Enjoy!

1 cup diced parsnips
1 cup diced turnips
3 long carrots diced
1 medium white onion diced
1 cup brussels sprouts cut in half
8-12 fresh garlic cloves, peeled
olive oil as needed

Preheat oven to 450 degrees. Cut up all veggies and spray bottom of baking dish with PAM. Place all veggies in baking dish. I suggest the Le Cruset baking dish that doesn't need tin foil and is super easy to clean up with no soaking. Drizzle veggies with olive oil. Sprinkle with black pepper and dash of salt. Toss veggies to coat and place in oven for 30-40 mins until tender and brown. Remove from oven and let cool to room temperature. Place endive, spinach or mixed lettuce of choice in bottom of bowl. Cover with root veggies and then add the honey mustard dressing found here or the dressing of your choice. Enjoy!