Courtney the RDN

Shrimp Fried Cauliflower: For One * this recipe come from  Patty Guillez's husband. He invented the recipe to fit her  bariatric  needs and it is their favorite dish now! Ingredients: 1 tbs sesame oil 2/3 cup riced-cauliflower 1/4  cup  peas and carrots 1/4  cup chopped onions 12 medium cooked shrimp (3 ounces)  1 egg slightly beaten 1 tbs  low sodium soy sauce Pinch of salt and pepper Directions: Heat oil in non stick skillet over medium high heat; add riced-cauliflower and cook until heated through. Add vegetables onion and shrimp, toss and heat through.  Push mixture aside and scramble egg in middle of pan.  Stir egg into mixture and season with salt, pepper and soy sauce. If prefer or have an allergy to shrimp substitute 3 ounces diced cooked chicken breast To make pineapple fried cauliflower,  add 1/8 cup diced bell peppers and 1/8 cup diced pineapple with the vegetables.  T...

MEAL OF THE DAY:   Today's #mealoftheday is a flavorful take on the classic, but at times unhealthy traditional lasagna. This is a delicious lasagna that is both in low carbs and gluten free! Loaded with cheese and veggies  this Italian inspired dish is packed with protein so dig in! Servings: 4 Ingredients: 1 large eggplant — sliced 1/8" thick ( sliced circles may be good to serve)   coarse salt black pepper ½   red onion- chopped 1/2 cup baby bella mushrooms 1 lb LEAN   ground turkey 2 Tbs Italian Seasoning   4 ounces part-skim ricotta 1 large egg   ½   cup freshly grated Parmesan cheese — save some to sprinkle on top   1 ¼   cups Marinara sauce   4 ounces part-skim mozzarella cheese — shredded 2tsp Basil – fesh or dried for garnishing   2 tsp parsley — chopped, for garnishing Directions: Preheat oven to 375°F. Brown Ground Turkey with I...

Bison Meatballs with Blueberry Sauce:   This delicious appetizer is just the right amount of sweet and savory. A healthier alternative for beef meatballs, bison meatballs  with blueberry sauce for dipping is a great afternoon snack or pleasing appetizer for any party. Ingredients: Meatballs ¼ cup olive oil ¾ cup finely chopped onion 5 garlic cloves, minced ½ cup fresh breadcrumbs 3 tablespoons whole milk 1 large egg, beaten 2 tablespoons chopped fresh cilantro 1 teaspoon Kosher salt ½ teaspoon pepper ¼ teaspoon ground allspice 1 ¼ pounds ground bison Sauce 1 cup steeped Earl Grey tea 1/3 cup dried blueberries 3 tablespoons sugar 1 piece star anise 1/8 teaspoon salt 1 cup frozen blueberries, thawed 1 tablespoon Champagne vinegar To make the meatballs Heat 2 tablespoons of the oil in a medium skillet over medium heat. Add onion, cook, stirring frequently about 5 minutes, until translucent.  ...

Slow Cooker Blueberry Peach Oatmeal Servings: 4 Prep: 5 min Cook time: 5 1/2 hours Ingredients 2 cups water 1 cup old-fashioned rolled oats 1 cup chopped peaches 1 cup fresh blueberries 2 tbsp maple syrup 1/2 tsp ground cinnamon Pinch of salt Instructions Combine 2 cups water, oats, peaches, blueberries, maple syrup, cinnamon and salt in bowl of small (2- to 4-quart) slow cooker. Cover and cook on High setting for 1 ½ to 2 hours, or until tender. Variations Top with toasted chopped pecans or almonds, maple syrup, or additional fresh blueberries. Adapted from  blueberrycouncil.com

Blueberry, Watermelon, and Walnut Salad:  Servings:    4-6 Ingredients 1/4 cup lime juice 1/4 cup olive oil 2 tablespoons honey 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 cups seedless watermelon, cubed 1 cup fresh blueberries 1 cup California walnuts, chopped 1 yellow bell pepper, cut in bite-size pieces 6 cups mixed baby greens 4 skinless, boneless chicken breast halves (about 6 oz. each), grilled or sautéed until cooked through (see note, below) Instructions Preheat oven to 350°F and spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool. To prepare vinaigrette, in a small bowl, whisk together lime juice, oil, honey, salt and pepper. For the salad, in a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette. Divide greens among 4 plates; top w...