DINNER OPTION 6
Lemon Dill Salmon (Serves 1)
1 wild salmon filet
1 sm zucchini
1 tsp olive oil
1 tbsp lemon juice
1 and 1/2 tbsp chopped fresh dill 3 lemon slices
1 Fifteen inch piece of parchment paper
Preheat oven to 350 degrees. Trim the ends of the zucchini and cut them in half, length-wise. Next cut them into 1/2 inch think half moons. Place the slices of zucchini in the middle of the parchment paper. Put the fillet on top, and add olive oil, salt and pepper. Top with the dill, and lemon slices. Fold over the parchment paper to cover the salmon. Place the packet on a baking sheet in the oven and bake for 15-20 minutes, or until the salmon is cooked to your preference. Open the packet slowly when done cooking. Enjoy!
DINNER OPTION 7
Zucchini Noodles with Scallops and Bacon (Serves 2)
1/2 lb petite bay scallops, cleaned and rinsed 3 slices of bacon (nitrate and sugar free)
4 medium zucchini, washed and dried
1 tbsp garlic powder
3 scallions/green onions, sliced and reserved for garnish Lemon juice of one small lemon
Olive Oil
Sea salt and ground pepper
Lay the cleaned scallops on a paper towel to dry. Lay another paper towel over the top and press down gently to absorb excess moisture, and set them aside. In a large pan, cook the bacon till crisp. While the bacon is cooking, use a vegetable spiralizer, or julienne peeler to make your zucchini noodle. Set the noodles aside. Once the bacon is cooked, remove it from the pan and set it aside. In the same pan, dump some of the bacon fat, but leave about 2 tsp of it. Bring the heat to medium high and add zucchini noodles, with the garlic powder. Saute the zucchini noodles until they are softened, about 3-5 minutes. While the noodles are cooking, chop up the bacon pieces. When the noodles are done cooking, remove pan from heat, toss in the bacon pieces , the chopped green onion, and the lemon juice. Set pan aside. Add some olive oil to another pan, and set heat to medium-high. Add the scallops and sear them till they are golden brown on both sides, about 2 minutes a side. Remove from heat and toss them with the noodles. Add salt and pepper to taste.
DINNER OPTION 8
Sweet Potato and Black Bean Quesadilla (makes 4 quesadillas; only eat one per person. Can also bring to work and reheat for lunch the next day)
2 large sweet potatoes 1 small red onion
1 tbsp minced garlic
1 tsp chili powder
1/2 tsp paprika
12 oz. can black beans 1/2 jalapeño diced 1/3 cup of salsa
8 tortillas
Fresh cilantro
Limes
Olive oil
Salt and Pepper
Preheat oven to 400 degrees. Prep sweet potatoes, and chop into bite size chunks. Mince onion. Spread sweet potato bites and minced onion on baking sheet. Drizzle with olive oil, then sprinkle on garlic, chili powder, paprika, a pinch of salt, and a pinch of pepper. Toss, then place in the oven to bake for 20-30 minutes. In a small sauce pan, heat up the black beans. Put a tortilla on a large frying pan that has been sprayed with coconut oil spray, and cook both sides. When the sweet potatoes and onion are done, scoop some onto the cooked tortilla, add desired amount of heated black beans, sprinkle some cilantro, squeeze some lime juice, top with another cooked tortilla. Press flat, and serve.
DINNER OPTION 9
Chicken Piccata (Serves 3-4)
1 lb skinless, boneless chicken breast
2-3 tbsp capers, with juice
1 lemon
4 tbsp butter
3 cloves garlic, minced
3 tbsp all purpose unbleached flour
14 oz. chicken broth
Slice chicken breast down the center to make two thiner breasts. Pan fry both side of the chicken using a combination of sunflower oil and/or olive oil. A couple of minutes each side, or until some browning is visible on both sides. Season with garlic,sea salt, and pepper. Once cooked, set aside and squeeze some fresh lemon juice over the chicken. In another saucepan, sauté garlic in olive oil until transparent. Add flour making a paste. Cook, stirring, until golden brown. Add chicken broth a little at a time, and add 2 tbsp of lemon juice. Stir over medium heat until thickened. Add capers with juice. Serve over the chicken. Steam some rice as a good side with this dish.
DINNER OPTION 10
Any type of salad you enjoy with up to 3 tbsp dressing, but you need to be under 400 calories; Can have up to 4 oz. of chicken if you haven’t had any other meat that day.
