Archive for the ‘Main Dishes’ Category

Turkey Burgers

7 oz. plain greek yogurt
1 medium fresh lemon
¼ tsp minced garlic
¼ tsp dried dill
1.25 lb. ground turkey
6 halves sun dried tomatoes
1 medium red onion
2 oz. frozen spinach
¼ cup crumbled feta
1 tsp dried oregano
½ tsp minced garlic
⅓ cup bread crumbs
1 lg. egg 


Prepare the yogurt sauce by combining the yogurt, ¼ tsp minced garlic, dry dill, juice of half the lemon and a dash of salt. Stir everything to combine and then refrigerate to allow the flavors to blend while you make the burgers.
Thaw the frozen spinach and squeeze out as much moisture as possible. Roughly chop the spinach to prevent long stringy pieces. Also chop the sun dried tomatoes and ¼ of the red onion.
In a bowl combine the ground turkey with the spinach, sun dried tomatoes, red onion, feta, ½ tsp minced garlic, dried oregano, egg, bread crumbs, ½ tsp of salt and some freshly ground pepper. Stir everything until it is evenly combined. Shape the mixture into six patties.
Cook the burgers on a counter top grill, a non-stick skillet or over open flame. Spread the yogurt sauce on both sides of a bun (whatever you are using lettuce or just on top of the burger)

Cauliflower Fried Rice


  • 1 small head of cauliflower, florets separated and pulsed in a food processor until “rice-like”
  • 1 large carrot, cut into small dice
  • 1 small onion, minced
  • 4 ounces of sliced mushrooms (I used wild mushrooms)
  • 1-inch knob of ginger, grated with a microplane
  • 1 diced red pepper
  • 2 tablespoons of chopped cilantro leaves
  • Thinly sliced egg omelet made from 2 eggs, salt, and pepper
  • 1-2 tablespoons of coconut aminos (amazing replacement for soy sauce)
  • Kosher salt
  • Freshly ground black pepper
  • 1-2 olive oil

Combine chopped onions, red peppers, carrots, a dash of salt and pepper in a non-stick pan.  (A wok is definitely on my wishlist after this asian inspired dish!)  Once the onions were softened, I tossed in the wild mushrooms and stir fried everything until the mushrooms were browned.

In a seperate pan, I start cooking the shrimp seasoned with salt and pepper over medium-high heat.  I added a tsp of coconut aminos once the shrimp were almost completely cooked through.

I then added the remaining ingedients: cauliflower, sweet onion, eggs, bacon, cilantro and shrimp to the pan.  I made sure that all of the ingredients we mixed together and tasted it to make sure it was not in need of more S&P.


Cloud Bread


3 eggs, separated

3 ounces reduced-fat/fat-free cream cheese OR 3 tablespoons  sour cream or ricotta cheese or cottage cheese or thick yogurt

1/2 teaspoon Splenda granular

1/8 teaspoon cream of tartar

Pinch of salt


Preheat oven to 300 degrees.  Spray a large baking sheet with vegetable cooking spray and set aside.

In a large bowl, with very clean beaters, whip the egg whites with the cream of tartar for 3-4 minutes – or until very stiff peaks form and they are almost turning dry.  Set aside.

With the same beaters, in a large bowl beat the cold cream cheese until smooth.  Beat in the egg yolks, Splenda, and salt for 2 minutes until light yellow.

Gently fold one-third of the egg whites into the yolk mixture to lighten.  Fold in the remaining whites until all fluffs disappear, but be careful not to deflate them.

Mound into desired sizes on the prepared baking sheet (or in a pizza pan, or muffin tins, or a mini loaf pan…whatever shape and size you want).  Bake for 30 minutes – depending on size.  (I made 6 large pieces and 30 minutes was just right.  Smaller sizes will require less time…just watch.)  They should be a deep golden brown and crispy to the touch.

Immediately loosen with a pancake turner and allow to cool for a few minutes on the pan.  Remove to a wire rack to cool completely.  Store in an airtight container or plastic bag.

These are the stats for the WHOLE recipe.  Divide by how many servings you prefer.

Total Recipe: 474 Calories; 28 g Protein; 36 g Tot Fat; 7 g Carb; 0 g Fiber; 1 g Sugar; 533 mg Sodium


Shepherd’s Pie

I was so excited to try this dish, I forgot to take a picture!

(based on the recipe found here)

  • 2 heads cauliflower (cut into florets) – I used 2 bags frozen cauliflower
  • 4 cloves garlic
  • Olive Oil
  • 1/4 cup non fat Greek yogurt
  • 1/4 cup fresh Parmesan
  • 1 onion (diced)
  • 1 carrot (diced)
  • 1 stalk celery (diced)
  • 1 pound 98% lean ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon all-purpose flour
  • 1 1/2 cup chicken stock
  • 1 teaspoon Worcestershire sauce
  • 2 teaspoons thyme (chopped)
  • 1 teaspoon rosemary

Roast garlic in oven (peel, drizzle with olive oil, then salt & pepper, 350 for 25 min).  While this is roasting, cook the cauliflower until it’s tender.  Drain cauliflower, add garlic, yogurt, Parmesan, salt & pepper, and puree in a food processor or with immersion blender).  Set aside.

In a medium cast iron skillet drizzle olive oil and saute onions, celery, and carrots. (If you don’t have one, cook the turkey mixture in any skillet, then transfer to a casserole dish for baking).  Cook until translucent.  Add turkey and cook thoroughly.  Add tomato paste and stir until it’s mixed in.  Sprinkle flour over meat, toss to coat.  Slowly add a little of the chicken broth, cooking and stirring to avoid lumps.  As it thickens, stir in the rest of the broth, the Worcestershire, thyme, and rosemary.  Bring to a boil, reduce heat and simmer 10 minutes.  Season with salt & pepper.  Top with pureed cauliflower (or transfer to casserole dish and top with cauliflower), and put under broiler for a few minutes until golden and crispy, about 5 minutes.

Notes:  Next time I’ll use beef stock and instead of rosemary and thyme, I’ll use some Mexican or possibly Italian seasoning.  The amazing thing?  I felt like I was eating real mashed potatoes on top!

Chicken Cauli-Chowder

Chicken Cauli Chowder

This chowder was very satisfying, and I have all sorts of ideas for modifications to change it up.

(based on the recipe found here)
makes four servings

  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 tbsp all-purpose flour
  • 4 cups chicken broth
  • 1 cup nonfat milk
  • 1 head cauliflower, roughly chopped (I used a bag of frozen) – cooked till soft
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves
  • 10 oz. cooked chicken breast, cut into cubes


Saute onions, garlic, celery, and carrots until tender.  Add cauliflower and continue to cook and stir until tender – 5 minutes.  Sprinkle flour over vegetables, and toss to coat, cooking till lightly browned.  Gradually stir in milk, stirring constantly to avoid lumps.  Once milk is mixed in smoothly and starting to thicken, add chicken broth, and continue to stir till smooth and slightly thickened.  If desired, use an immersion blender briefly to puree some of the cauliflower for a creamier consistency.  Season with salt and pepper.

Put cooked chicken into a bowl and ladle soup over it.

Optional:  garnish with fat free cheddar cheese shreds, a sprinkling (tsp) of bacon bits, and/or a dollop of nonfat unsweetened yogurt.

(next time I want to make this with scallops, shrimp, and crab meat for a yummy seafood chowder)

Taco Seasoning Mix

(based on the recipe found here)

  • 1 tsp garlic powder (I used granulated garlic so it wasn’t as powdery)
  • 1 1/2 TBSP Mexican oregano (regular oregano would probably work okay)
  • 1 TBSP onion powder (again, I used granulated)
  • 1/3 c Chipotle chili powder (regular chili powder will work fine, but be less spicy)
  • 1/2 tsp black pepper
  • 1 tsp cayenne pepper (if you’re using chipolte chili powder, you may want to reduce or skip the cayenne)
  • 2 tsp smoked paprika (regular will work, too)
  • 1 tsp kosher salt
  • 2 tsp ground cumin

Put all in a jar and shake to mix.  Use 2 rounded tablespoons per one lb meat, plus 1/2 cup water.

Taco Salad


Made with turkey and DIY taco seasoning, this fits into the L4L weight loss phase.  And on maintenance, you could dress it up a bit and still keep it lean.

  • 1 20-oz pkg lean ground turkey
  • 3 TBSP Taco Seasoning Mix (found here)
  • salad greens/cabbage mixed to taste
  • red bell pepper, cut into strips
  • green onion, sliced thin
  • grape tomatoes cut in half
  • lowfat cheddar or jack (I used a half of a colby jack string cheese, weight watchers blend for one added carb and 50 added calories)

Depending on whether you’re on the weight loss phase or the maintenance phase, you’ll want to measure your ingredients accordingly.

Brown turkey, add 3 rounded TBSP taco seasoning and 1/2 cup water.  Cook and stir till water is evaporated.  Put salad greens and veggies on a plate, add dressing of choice (try making a simple DIY ranch with nonfat milk or plain nonfat yogurt, or nonfat cottage cheese), top with meat and cheese.

Mock Mashed Potatoes


1c Cauliflower

1tsp margarine

1tsp lite sour cream

Salt & pepper to taste



In a bowl with half a cup of water and cauliflower steam in the microwave for 6 minutes. Take the cauliflower out and pat dry with paper towel. Once dry put in a food processor with margarine, sour cream, and seasonings. Blend until smooth. Serve immediately.

Chicken Chili Relleno Sans Cheese


1 small can of whole green chilies
4 oz. chicken breast
1 fresh jalapeno
2 tbsp torn cilantro
2 tbsp sliced green onion
dash cumin
dash chili powder
dash salt and pepper


Preheat oven to 350 degrees. Spray some olive oil cooking spray into a small baking dish. Lay one sliced open green chili in the pan. Place raw chicken on top. Sprinkle seasonings over the top of the chicken breast. Top with sliced jalepenos, cilantro, and green onion. Bake for 30 minutes.