Dinner

Veggie Burgers

 

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Veggie Burgers

Prep Time15 mins
Total Time15 mins
Course: Dinner
Servings: 12
Calories: 228kcal

Equipment

  • Stove

Ingredients

  • ½ cup Green onion Chopped
  • 3 Egg
  • ½ cup White onion Chopped
  • ½ cup Carrots Shredded
  • 1 cup Nutrim
  • 1 cup Green pepper Chopped
  • 1 can Beans Black, boiled, 15 oz can
  • 2 Tbs Tomato Diced
  • 1 cup Bread crumbs
  • 1 Tbs Chives
  • 1 tsp Garlic powder
  • 1 tsp Garlic salt
  • ½ tsp Basil
  • 2 tsp Oregano
  • 2 Tbs Lemon seasoning
  • 1 Tbs Parsley
  • 1 tsp Cumin

Instructions

  • Mix all ingredients and make into flat patty's.
  • Add water, as needed.
  • Fry in olive oil for 3-4 minutes on each side.
  • Prepare burgers and enjoy!

Notes

Add a side of rice and beans.

Nutrition

Calories: 228kcal | Carbohydrates: 38g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 47mg | Sodium: 884mg | Potassium: 353mg | Fiber: 8g | Sugar: 4g | Vitamin A: 450IU | Vitamin C: 30.5mg | Calcium: 70mg | Iron: 2.7mg
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Dinner

Fresh Tuna and Greens

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Fresh Tuna and Greens

Total Time20 mins
Course: Dinner
Servings: 4
Calories: 411kcal

Equipment

  • Stove
  • Oven

Ingredients

  • 2 Lemons
  • ⅓ cup Extra virgin olive oil
  • ½ tsp Freshly ground black pepper
  • ¼ tsp Salt
  • 12 oz Asparagus Cooked, boiled, drained
  • 12 oz Finfish* Tuna, light, canned in water, without salt, drained solids
  • 2 cups Rice White, long-grain, cooked

Instructions

  • Preheat oven to 450 degrees Fahrenheit. Finely shred 2 teaspoons of peel from one lemon. Cut remaining lemon in wedges; set aside.
  • For dressing, whisk together oil, lemon peel and juice, pepper, and salt in a small bowl.
  • Place asparagus in single layer in shallow baking pan. Drizzle 2 tablespoons of dressing over the asparagus. Bake uncovered for 8 minutes.
  • Cook rice according to the box directions.
  • Meanwhile heat 1 tablespoon of dressing in large skillet. Add tuna steaks; cook 4 to 6 minutes on each side or until browned and center is slightly pink.
  • Divide rice among 4 plates, top with tuna steaks and asparagus. Drizzle remaining dressing. Enjoy!

Notes

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Nutrition

Calories: 411kcal | Carbohydrates: 29g | Protein: 24g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Cholesterol: 39mg | Sodium: 372mg | Potassium: 635mg | Fiber: 3g | Sugar: 2g | Vitamin A: 900IU | Vitamin C: 31.4mg | Calcium: 50mg | Iron: 2.3mg
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Dinner

Eggplant and Rice

 

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Eggplant and Rice

Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Dinner
Servings: 4
Calories: 276kcal

Equipment

  • Stove
  • Food processor

Ingredients

  • 1 ½ Tbs Extra virgin olive oil
  • 1 ½ cloves Garlic Coarsely chopped
  • 1 ½ Red peppers Peeled, seeded, roasted and chopped
  • 4 cups Eggplant
  • ½ Onion Raw
  • 28 oz Tomatoes Red, organic
  • Honey (optional)
  • Salt To taste
  • 2 cups Rice White, long-grain, regular, cooked
  • 1 ½ tbsp Oregano
  • 1 ½ tbsp Basil leaves
  • 1 ½ tbsp Parsley

Instructions

  • Heat oil in skillet over medium to high heat. Add onions and garlic, then cook for 1 minute. Add the red peppers and cook for 1 more minute.
  • Add the tomatoes and eggplant, bring to a boil and cook, stirring occasionally. Cook for 25 to 30 minutes and transfer mixture to food processor. Process until smooth. Return mixture back to pot, add seasonings and season with salt and pepper. Cook for 10 minutes longer and season with honey.
  • Cook rice according to the box. Serve together. Enjoy!

Nutrition

Calories: 276kcal | Carbohydrates: 50g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 171mg | Potassium: 834mg | Fiber: 11g | Sugar: 13g | Vitamin A: 1100IU | Vitamin C: 26.4mg | Calcium: 60mg | Iron: 2mg
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Dinner

Baked Salmon and Cucumber Sauce

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Baked Salmon and Cucumber Sauce

Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Dinner
Servings: 4
Calories: 359kcal

Equipment

  • Stove
  • Oven

Ingredients

Dressing

  • ½ cup Yogurt Vanilla or lemon flavor, low-calorie
  • ⅓ cup Cucumber Unpeeled, finely chopped
  • ½ tsp Dill weed
  • Salt to taste
  • 1 scoop Nutrim

Instructions

  • Heat oven to 450 degrees.
  • Place salmon* on baking sheet and spray with non-stick cooking spray. Bake for 12-15 minutes or until salmon starts to fall apart with fork.
  • While salmon* is cooking, boil chopped carrots until a fork can easily pierce them.
  • Place olive oil in a skillet and heat on medium-high heat. Once the skillet is heated and covered in oil, place the pepper and the peas in the skillet and heat until tender. When the peas are tender, add the carrots.
  • Cook rice, as box directions state.
  • Divide the rice, vegetables, and salmon evenly.

Dressing

  • In a separate bowl, whisk together yogurt, cucumber, dill weed, salt, and Nutrim. 
  • Pour dressing on the salmon.
  • Enjoy!

Notes

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Nutrition

Calories: 359kcal | Carbohydrates: 43g | Protein: 32g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 46mg | Sodium: 806mg | Potassium: 782mg | Fiber: 7g | Sugar: 9g | Vitamin A: 1400IU | Vitamin C: 88.3mg | Calcium: 90mg | Iron: 2.2mg
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