Tasty Mediterranean Marrinade

Mediterranean  Marrinade

1c. fresh orange juice

21/2T balsamic vinegar

2T fresh lemon juice

2t grated orange rind

2tfresh rosemary

1t brown sugar

1/2t cumin

4 minced garlic cloves

1/4c or less olive oil (try to use as little as possible!)


Use this marinade on any white fish and chicken!! Let items sit in marinade for at least a few hours before cooking.


U watched chef Rich and I make this on our U stream, here it is for you to try!


11/2 TBS. Fresh Garlic (minced)
1/1/2 TBS. Fresh Ginger (minced)
2 TBS Curry Powder
2 tps. Coriander
1 tps. Cumin
11/2 LBS Medium Shrimp (cleaned & deviened)
1TBS Nutmeg
1 Red Bell Pepper Julienne (thin strips)
2c Sugar Snaps Peas
1c Low Fat Coconut Milk
2 TBS Lemon Juice
1tsp. Lemon Zest
1/4c Cilantro
No Fat Cooking Spray

1. In a medium sauce pan on medium high heat sauté garlic and ginger 1-2 min
2. Add curry, corriander, & cumin and toast for 1-2min.
3. Place shrimp in the pan adding nutmeg while tossing shrimp until well covered 2min.
4. Stir in bell peppers and sugar snap peas
5. Pour in Coconut Milk and let simmer 15min
6. Fold in Lemon Zest, Lemon Juice& Cilantro.

Garlic & Ginger


No Fat Cooking Spray
2 TBS Fresh Ginger ( minced)
2 TBS Fresh Garlic ( minced)
11/2c Brown Rice
4c Low Salt & Low Fat Chicken Broth

1. Spray a medium sauce pan and heat to medium high heat and sauté ginger and garlic.
2. Add rice and toss until all grains are coated with ginger and garlic
3. Add chicken broth and bring to a boil
4. Turn the heat down and top while simmering for about 20min.
5. Fluff and enjoy.


Hummus is a great vegetarian snack, but we love to use it as a topper for chicken, crackers, pita chips, and you can eat it alone. A great no sodium snack for when you want salt! Yummy!!


Lime Grilled Cilantro Tofu

  • 1 (14 ounce) package firm tofu
  • 1/4 cup lime juice, 1 tablespoon olive oil
  • 5 tablespoons chopped fresh cilantro, 2 teaspoons chili powder
  • 2 cloves garlic, minced
  • 1/4 teaspoon cayenne pepper
  1. Slice the tofu lengthwise into 4 thick slabs or cut into cubes and thread on skewers. Place tofu pieces or skewers on a plate.
  2. Whisk together the lime juice, olive oil, cilantro, garlic, chili powder, cayenne pepper, salt, and black pepper in a bowl. Brush the tofu with the marinade. Cover the plate with plastic wrap, and marinate tofu in the refrigerator for 2 hours or overnight.
  3. Preheat an outdoor grill for medium heat, and lightly oil the grate. Grill the tofu until almost blackened in spots, brushing occasionally with the marinade, about 10 to 15 minutes.

Yummy chicken!

  Southwest Chicken


  • 1 tablespoon olive oil
  • 4 skinless, boneless chicken breast halves
  • 1 (10 ounce) can diced tomatoes with green chile peppers
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (8.75 ounce) can whole kernel corn, drained
  • 1 pinch ground cumin

In a large skillet, heat oil over medium high heat. Brown chicken breasts on both sides. Add tomatoes with green chile peppers, beans and corn. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve. Under 300 cals/2 gms fat/40mgs sodium


Black eyed Pea Salad

2 c. boiled peas

1c. chopped cucumber

1c. chopped red onion

1/2 chopped tomato

1c. chopped mixed colored peppers

1T Apple Cidar vinegar

1t olive oil

Combine all with hot or cold peas! YUMMY!

220 calories, 1 grm fat, 2 gms sodium