Ingredients

• One bunch of kale
• 1/2 teaspoon of sea salt
• Fresh squeezed juice of two lemons
• One teaspoon of canola oil
• One teaspoon of balsamic vinegar
• A pinch of cayenne pepper

Directions

1. Rip the leaves of the kale apart into a large bowl and remove the stem.
2. Add the lemon juice and sea salt.
3. Thoroughly mix by hand or with a spatula for 20 minutes.
4. Add the cayenne, oil and balsamic vinegar.
5. Mix for another 2 minutes.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 5 oz. chicken breast, prepackaged and precooked
• 1 small eggplant, thinly sliced
• 1 medium zucchini, thinly sliced
• 1 medium yellow squash, thinly sliced
• 4 tbsp. calorie-free, fat-free bruschetta
• 1 oz. fat-free mozzarella cheese

Directions

1. Preheat oven to 350°.
2. Spray casserole or loaf pan with non-stick cooking spray.
3. Layer bottom of the pan with eggplant. Top chicken with 1 tablespoon bruschetta and 1/3 of the cheese.
4. Next, layer yellow squash, 1 tablespoon of bruschetta and 1/3 of the cheese.
5. Add a final layer of zucchini and top with remaining bruschetta and cheese.
6. Bake until hot in center.
   Note: Vegetables may be slightly crunchy. Cook casserole longer for tender vegetables.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 2 bunches kale
• Pumpkin seeds
• Sunflower seeds
• 1 tsp. hemp oil
• 1 tsp. apple cider vinegar
• 1 tsp. low sodium soy sauce

Directions

1. Wash the kale and cut off any tough ends.
2. Add to mixing bowl and top with pumpkin and sunflower seeds to your taste.
3. Add oil, vinegar and soy sauce and toss until well mixed.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 4 large fillets Haddock
• 4 large tomatoes, sliced
• 1 cup fresh chopped cilantro
• 3 tbsp. tomato paste
• 3 tbsp. minced garlic
• 1 tsp. cumin
• 2 tsp. paprika
• 1/2 tsp. black pepper
• 1/2 tsp. cayenne pepper
• 1/4 cup water

Directions

1. Lay fish fillets on Pyrex.
2. Mix together remaining ingredients and pour on top of fish.
3. Bake at 350°F for 40 minutes and serve.

Nutrition Facts

Per Serving:
Calories: 263
Protein: 40 g
Fat: 2.6 g

Ingredients

• 6 oz. Grouper fillet
• 1 cup mushrooms, sliced
• 1/4 cup onions, chopped
• 1-2 cloves garlic, chopped
• Renata’s Balsamic dressing (See Recipe under Dressing)

Directions

1. Preheat oven to 350°.
2. On a sheet of heavy duty aluminum cooking foil, place the grouper fillet.
3. Top the grouper fillet with mushrooms, onions and garlic.
4. Drizzle on Renata’s Balsamic dressing to coat vegetables and fish.
5. Seal the edges of the foil to create a cooking packet. Bake for 8–12 minutes.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 2 tablespoons ground coriander
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 1 tablespoon kosher salt
• 1 tablespoon habanero powder
• 2 teaspoons coarsely ground black pepper
• 2 teaspoons dried thyme
• 1 teaspoon ground cinnamon
• 1 teaspoon ground allspice
• 1 teaspoon ground cloves
• 1 red snapper, scaled and gutted
• Escovitch Sauce

Directions

1. Preheat grill to medium-high.
2. Combine all of the spices in a medium bowl.
3. Set aside half of the spice rub in an airtight container for another use; store at room temperature for up to 6 months.
4. Rub both sides of the fish with the remaining half of the spice rub.
5. Grill on both sides for about 4 to 5 minutes on each side, or until just cooked through.
6. Remove from the grill and immediately pour the Escovitch sauce over the fish and serve.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 4 red Snapper fillets
• 3 tbsp. ginger, minced
• 2 cups broccoli florets
• 2 cups red bell peppers, sliced
• 2 cups mushrooms, sliced
• 1/2 cup low-sodium soy sauce

Directions

1. Combine all ingredients together.
2. Cut out 4 large pieces of parchment paper approximately 10”x12” and fold over both ends.
3. Fill inside of parchment paper with 1 slice of fish and ¼ of the mixed vegetables. Fold top tightly.
4. Place in Pyrex dish and bake in oven preheated 400°F for 20 minutes.

Nutrition Facts

Per Serving:
Calories: 275
Protein: 47 g
Fat: 3 g

Ingredients

• 24 oz. chicken breast, cut into strips
• 2 tbsp. minced garlic
• 1 tbsp. minced ginger
• 3 tbsp. low-sodium soy sauce
• 3 cups broccoli florets
• 1 cup sliced mushrooms
• 1 cup shredded carrots
• 3 whole green onions, sliced
• 1 cup fat-free chicken broth

Directions

1. In a large wok sprayed with cooking spray, stir-fry garlic, ginger, chicken and soy sauce over medium-high heat for 1 minute.
2. Add broccoli, mushrooms, carrots, green onions and chicken broth, mix, cover and cook until broccoli is crisp-tender, about 7-10 minutes.

Nutrition Facts

Per Serving: 1
Calories: 282
Protein: 56.5
Fat: 4.2

Ingredients

• 5 oz. ground chicken or turkey, formed into a patty
• 1 oz. fat-free Swiss cheese
• 1 cup of mixed fresh vegetables (mushrooms, green peppers, onions, etc), finely chopped
• 1 tbsp. garlic, chopped
• Salt and pepper, to taste

Directions

1. Coat a medium skillet with non-stick cooking spray.
2. Over medium heat, cook the chicken patty until cooked through.
3. Remove from skillet.
4. Add chopped garlic and vegetables to skillet.
5. Cook until vegetables are golden brown.
6. Pour over burger and serve.
7. Season with salt and pepper, to taste.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 2 small head of cauliflower, florets broken apart
• 1 tbsp. garlic, minced
• 2 cups low sodium, fat-free chicken broth
• Sodium-free seasoning, to taste

Directions

1. In a medium saucepan, boil the cauliflower florets in chicken broth.
2. Remove from heat when florets are easily pierced with a fork.
3. Drain the florets, reserving the chicken broth.
4. Add the garlic and sodium-free seasoning to taste.
5. Whip cauliflower until the consistency of your favorite mashed potatoes using the chicken broth to achieve desired results.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A