Courtney the RDN

Spicy/Savory Cottage Cheese Dip: -Makes 5 servings- | calories 122 | fat 5g | carbs 7g | protein 13g  |   Ingredients: 2 cups low fat cottage cheese 6 slices turkey bacon 2 green onions ¼ c. fresh parsley 1 cucumber, chopped 1 red pepper, chopped Red pepper flakes to taste Instructions: Cook turkey bacon until crisp, blot off grease allow to cool Finely chop green onion and parsley Finely chop cooked turkey bacon Stir cottage cheese, green onion, bacon. Parsley, cucumber and red pepper together Garnish with red pepper flakes to taste Dip your favorite veggies and enjoy! Some of my favorite dippers: Carrot sticks Cucumber slices Bell Pepper Celery Sticks Cherry tomatoes Snap Peas

Sausage and Peppers: Non-Bariatric Servings: 4 | Bariatric Servings: 6 Today's #mealoftheday is a very easy but very tasty sausage and pepper dish! The longest cook time you will have will be the veggies! This is a great dinner for the family or a meal prep  for the rest of the week.  Try  this and tel me what you think! Ingredients: 1 Package sliced turkey or chicken sausage 1 medium onion sliced 2 different colored bell peppers sliced *optional: ground pepper, garlic powder to taste. Stove-top Directions: Heat sliced sausages in pan to release juices.  Add onions and peppers, cook until onions are translucent or smell sweet.  Grill Directions: Place foil on top grill rack add onions and peppers. Cool until onions are translucent or smell sweet.  Cook sausages until heated through.  Enjoy!! 

Pan-seared Cod Fillet Prep:  15 mins |  Cook:  10 mins Yields:  2 Servings Ingredients 2 (3 oz. each) Atlantic Cod fillet 1 tbsp. of olive oil 1 clove of garlic, minced 2 lemon wedges (about ¼ of lemon each) 1 branch fresh thyme (optional) 1 branch fresh rosemary (optional) Pinch of salt and black pepper Directions 1 Season fillet with minced garlic, a pinch of salt and black pepper (optional: sprinkle thyme and rosemary leaves). 2 In a preheated skillet, add one tablespoon of olive oil. 3 Place the fish fillets and let it cook for about 2-3 minutes on each side or until fully cooked in the center. 4 Remove fish from heat and serve with lemon wedges if desired. * recipe adopted from:  https://newhopesurgical.com/recipes/pan-seared-cod-fillet/