25 Ideal Dinners

Explore these easy, tasty recipes to find your new favorite low-carb meals.

As a Health Coach and Registered Dietitian Nutritionist, any recipe that delivers plenty of protein, lots of non-starchy vegetables, and some healthy fat earns my enthusiastic approval. Below are 25 of my favorite meals that meet those criteria. I created most of them in my kitchen, inspired by a lifetime of cooking, and years of helping Omada participants eat well by using minimally processed ingredients and limiting starchy carbs. Enjoy!

I. Easy, Savory Seafood

 

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Baked Salmon with Lemon and Dill over Kale

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2 wild salmon fillets, 6 ounces each

1 lemon, sliced

2 Tbsp dill

6 cups kale

2 Tbsp water

¼ cup shallots, finely chopped (you can substitute with onion)

6 cloves garlic, finely chopped

1 Tbsp oil of choice

A pinch of sea salt and ground black pepper to taste      

Directions:

1. Preheat oven to 350F. Line a baking sheet with aluminum foil for easy clean up. Place 2 lemon slices under each salmon fillet skin side down (this prevents it from sticking). Place baking sheet in the oven.

2. Sprinkle dill over each fillet until completely covered. Bake for 15-20 minutes. Fish will turn reddish-pink when done and flake easily with a fork. When the white fat starts oozing out, it’s done!

3. While the fish is baking, sauté garlic and shallots in oil for 2-3 minutes until fragrant. Add kale and 2 Tbsp water, toss. Cover for 2 minutes until kale is wilted. Uncover, season with salt and pepper to taste, and toss again. Be careful not to overcook so that nutrients are retained.

4. Divide kale evenly on two plates. Top with salmon fillets and garnish with a lemon wedge. 

Serves 2. Gluten-free. Dairy-free.

 

Grilled Salmon with Mango-Avocado Salsa

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

Four 6 oz wild salmon fillets

Mango Salsa Topping:

1 cup tomatoes, de-seeded and diced

1 cup mango, chopped

½ cup red onion, diced

1 medium avocado, chopped

1 jalapeno, deseeded and diced (optional)

1/3 cup fresh cilantro, chopped

1-2 limes, juiced

A pinch of sea salt and freshly ground black pepper to taste

Directions:

1. Wash and chop all fruits and vegetables. Combine the mango salsa ingredients in a bowl and set aside. Toss before serving.

2. Preheat grill to medium-high heat. Brush the salmon with oil to prevent it sticking to the grill.  Grill salmon for about 5 minutes each side, or until your desired doneness. (You can also broil or bake salmon instead of grilling).

3. Transfer salmon to a plate, spoon the mango salsa over it, and serve.

Serves 4. Gluten-free. Dairy-free.

 

Poached Salmon in White Wine Sauce with Asparagus

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb wild salmon fillets

4 cups water

½ cup shallots, finely chopped

1 red or green bell pepper, de-seeded and chopped

2 cups dry white wine

1 Tbsp butter

1 lemon, juiced (2 Tbsp)

¼ cup fresh flat leaf parsley, chopped

2 cups or 1 lb asparagus, trimmed and steamed

Directions:

1. In a large pot, poach salmon in water for 10 minutes. Drain and set aside.

2. In a medium skillet, simmer shallots and peppers in butter and white wine over medium-high heat until the wine has reduced by one-third.

3. Add the salmon to the pot, spooning the sauce over the salmon. Continue cooking over medium heat for 5 minutes, allowing the salmon to absorb the flavors and liquid to reduce further. Add lemon juice and parsley.

4. Serve with steamed asparagus and garnish with a lemon wedge.

Serves 2. Gluten-free. 

 

Spicy Tilapia and Grilled Zucchini Topped with Zesty Cilantro Sauce

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

10 oz raw tilapia fillets

1 cup tomatoes, diced

2 tsp olive oil

⅛ tsp paprika or cayenne pepper

1 Tbsp hot sauce

⅛ tsp red pepper flakes

¼ tsp garlic powder

2 medium zucchini, sliced in half lengthwise

Zesty Cilantro Sauce:

½ cup plain Greek yogurt

1 cup cilantro

2 limes, juiced

1 jalapeno, deseeded (optional)

Directions:

1. Purée all ingredients for the cilantro sauce in a food processor or blender. Transfer to a small bowl, cover, and refrigerate.

2. Combine diced tomatoes and spices in a small bowl and stir.

3. Spoon spicy tomato mixture over tilapia fillets in a baking dish. Bake at 350F for 25-30 minutes.

4. Preheat grill to medium heat. Brush zucchini with olive oil. Place flesh side down on the grill and cook for 5 minutes until tender.

5. Plate and spoon cilantro sauce over fish and zucchini.

Serves 2. Gluten-free.

 

Black Peppercorn Crusted Tuna with Roasted Vegetables

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2 tuna fillets or steaks, 6 oz each

2 Tbsp coarsely ground black pepper

½ tsp ground coriander

1 cup red onion, quartered and separated

1 cup red bell pepper, deseeded and cut into large chunks

1 cup brussels sprouts, halved

1 cup carrots, roughly chopped

1 cup cauliflower florets

¼ cup balsamic vinegar

1 Tbsp extra virgin olive oil

2 Tbsp fresh thyme, chopped

2 Tbsp fresh rosemary, chopped

Directions:

1. Sprinkle the black pepper and coriander on both sides of the fish until completely covered.

2. Heat nonstick skillet on medium-high heat. Spray with cooking spray. Sear the tuna for 2 minutes each side, or until desired doneness is reached.

3. Preheat oven to 450F. Wash and cut all vegetables into equal size pieces. Feel free to use desired portions of your favorite vegetables. 

4. Combine all vegetables in a roasting pan. Toss with balsamic vinegar, olive oil, thyme, and rosemary and spread evenly in pan. Cook for 30-40 minutes, stirring every 10 minutes, until slightly browned.

Serves 2. Gluten-free. Dairy-free.

 

Nutty Coconut Curry Shrimp with Red Pepper and Green Beans

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 tsp peanut oil

1 red bell pepper, thinly sliced

2 cups fresh or frozen green beans, trimmed

4 scallions, whites and greens separated, chopped

2 Tbsp Thai red or green curry paste

3 cloves garlic, minced

1 lb shrimp, peeled and deveined (may substitute with tofu)

½ cup light coconut milk

2 Tbsp natural peanut butter

1 tsp hot sauce, or to taste

½ cup fresh cilantro, chopped

pinch of sea salt and freshly ground black pepper

Directions:

1. In a large nonstick skillet, heat oil on medium-high. Add red bell peppers and sauté for 2 minutes. Add green beans, scallion whites, and curry paste and sauté one minute.

2. Add shrimp and garlic, season with salt and pepper and cook about 2-3 minutes, turning shrimp halfway through cooking.

3. Add coconut milk, peanut butter, and hot sauce. Mix well and simmer about 2-3 minutes, until shrimp is pink and cooked through.

4. Remove from heat, mix in scallion greens and cilantro.

Serves 2. Gluten-free. Dairy-free.

 

Shrimp in White Wine & Garlic Sauce with Tomatoes and Broccoli

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb (16 oz) medium or large shrimp, cleaned and deveined

2 Tbsp extra virgin olive oil

4 garlic cloves, finely chopped

2 cups tomatoes, chopped

½ cup dry white wine

¼ cup fresh parsley, chopped

pinch of sea salt or Mrs. Dash seasoning

freshly ground black pepper

1 lemon

3 cups broccoli, steamed

Directions:

1. Heat oil in pan over medium heat. Add garlic and tomatoes. Cook for 3 minutes, being careful not to burn the garlic.

2. Add shrimp, season with sea salt and pepper, and cook for 2 minutes.

3. Add white wine and parsley. Sauté until shrimp is done and the wine reduces, about 3 minutes. Squeeze fresh lemon juice over the shrimp.  

4. Serve with steamed broccoli.

Serves 2. Gluten-free. Dairy-free.

 

II. Perfect Weekday Poultry

Lemon Scallion Chicken and Vegetable Kabobs

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 ½ lbs raw, boneless, skinless chicken breast

2 cups summer squash, halved lengthwise, cut into 1 inch chunks

2 cups mushrooms, quartered

1 ½ cups zucchini, halved lengthwise, cut into 1 inch chunks

1 cup cherry tomatoes

Lemon Scallion Sauce:

¾ cup chopped scallions, chopped

6 Tbsp fresh lemon juice

1 Tbsp hot sauce

¼ tsp freshly ground black pepper

½ tsp salt or Mrs. Dash seasoning

1 Tbsp olive oil

Directions:

1. Soak wooden skewers in water for 30 minutes, so they do not catch fire.

2. Preheat grill to medium heat.

3. In a small bowl, combine scallion sauce ingredients, set aside.

4. Thread kabobs with chicken and vegetables. Brush kabobs before and during cooking with sauce. Grill kabobs for 10 minutes, turning once, until cooked through.

Serves 3. Gluten-free. Dairy-free. 

 

Roast Chicken with Caramelized Lemons, Olives, and Cherry Tomatoes

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 tablespoon oil

4 skinless chicken breasts

A pinch sea salt or Mrs. Dash seasoning

Ground black pepper to taste

2 lemons, cut in half

2 to 4 cups cherry tomatoes (The more, the merrier! Do not cut)

1/2 cup pitted black olives

Handful of fresh thyme (about 8-10 stems)

Directions:

1. Preheat oven to 450F. Heat the oil in an oven-proof skillet over medium-high heat. Pat the chicken breasts dry, and season with sea salt or Mrs. Dash and pepper. Place chicken breasts in the heated oil and sear for about 5 minutes until golden brown. Flip the chicken over.

2. Add the two halved lemons, pitted olives, whole cherry tomatoes, and thyme to the skillet and transfer to the oven. Roast for 25 minutes at 450F, or until chicken is cooked through.

Serves 4. Gluten-free. Dairy-free.

 

Tandoori Chicken with Cucumber-Yogurt Salad 

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2 lb skinless, boneless drumsticks

2 Tbsp fresh lemon juice

1 1/4 cup nonfat plain yogurt

1/2 large onion, chopped

1 Tbsp paprika

2 tsp garam masala spice blend

1 garlic clove, minced

1 tsp peeled, grated ginger

1 tsp ground coriander

1/2 tsp turmeric

1 tsp cayenne pepper

1/8 tsp salt

Cucumber-Yogurt Salad:

12 ounces plain non-fat yogurt

1 large cucumber, peeled and finely chopped

1 cup tomatoes, diced

1/2 small red onion, finely chopped

2 Tbsp fresh lemon juice

1/4 cup fresh chopped herbs: mint, cilantro, or parsley

pinch of sea salt and freshly ground black pepper

Directions:

1. Cut 2 deep diagonal slashes on both sides of each drumsticks, cutting through to the bone, allowing the marinade to penetrate.

2. In a shallow baking dish, coat the chicken with lemon juice, cover and refrigerate for 20 minutes.

3. For the marinade, combine yogurt, onion, garlic, ginger, and all the tandoori spices in a food processor or blender. Process until smooth. Pour the marinade over the chicken, coat well. Cover and refrigerate for 6 to 24 hours.

4. When ready to cook, preheat oven to 450F. Line a broiler pan with foil and spray with cooking spray. Remove chicken from the marinade and place in the broiler pan. Discard excess marinade. Roast the chicken for 20-25 minutes, or until an internal temperature of 165F is reached. Turn the oven to broil and do so for 5 minutes, turning once, until gently browned. Plate and serve with raita. Makes six 5-oz servings (with bone).

5. To make the cucumber-yogurt salad: in a bowl, combine yogurt, cucumber, tomato, onion, herbs, lemon juice, salt, and pepper. Mix well, cover, and refrigerate until ready to serve.

Serves 4. Gluten-free.

 

Lebanese Style Lemon Chicken with Almond Green Beans

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb boneless, skinless chicken breast, cut into bite size pieces

1 lb green beans, trimmed and steamed

¼ cup slivered almonds, toasted

Marinade:

1 Tbsp extra virgin olive oil

½ cup lemon juice

2 Tbsp dried oregano

¼ tsp black pepper

½ tsp cinnamon

Directions:

1. Combine all marinade ingredients into a large mixing bowl and stir. Add chicken breast and toss until coated evenly. Marinate chicken covered in the refrigerator for at least 1 hour.

2. Bake chicken in a baking dish at 425 F for 30 minutes.

3. Serve with steamed green beans topped with toasted slivered almonds.

Serves 2. Gluten-free. Dairy-free.

 

Spinach and Feta Stuffed Chicken Breasts

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

3 (1.25 lbs total) chicken breast halves

10 oz package frozen organic chopped spinach, thawed and drained

1 tsp olive oil

4 cloves garlic, minced

½ cup (2.5 oz) reduced fat Feta cheese

1/3 cup low fat ricotta cheese

¼ cup parsley, chopped

½ medium onion, chopped

pinch of sea salt and freshly ground black pepper

Toothpicks

Directions:

1. Heat oil in a pan. Add onions and garlic and sauté for 2 minutes. Add spinach, salt and pepper, cook another 2 minutes, stirring occasionally. Add feta and ricotta cheese to the spinach mixture.

2. Preheat oven to 350F. Slice each chicken breast halves into 3 thin cutlets. Pound to make thinner. Place 2 Tbsp of spinach-cheese mixture in the center of the chicken. Roll it up and secure the ends with toothpicks to prevent filling from coming out.

3. Spray baking pan with oil and place rolled up chicken inside.  Bake at 350F for 30 minutes, until cooked through. Remove toothpicks and serve.

Serves 3. Gluten-free.

 

Chicken Marsala with Mushrooms 

Recipe by Omada Health Coach Michele Geraldi

Ingredients:

2 skinless, boneless, chicken breasts

1 ½ Tbsp olive oil

3 cups white button or crimini mushrooms, sliced

½ cup Marsala wine

½ cup low sodium, reduced fat chicken broth

⅛ tsp kosher salt

¼ tsp freshly ground black pepper

2 Tbsp fresh parsley

Directions:

1. Pound chicken flat. Season with salt and pepper. 

2. Heat oil in nonstick skillet. Add chicken and cook for a 2-3 minutes each side over medium-high heat. Careful not to overcook. Add wine and chicken broth and continue cooking for 2-3 minutes.

3. Add mushrooms. Cook a few more minutes until mushrooms are softened, stirring occasionally.

4. Divide chicken, mushrooms, and sauce evenly on two plates. Garnish with fresh parsley.

Serves 2. Gluten-free. Dairy-free.

 

Chicken Cacciatore with Artichokes

Recipe by Omada Health Coach Michele Geraldi

Ingredients:

4 boneless, skinless chicken breasts

1 cup onion, chopped

1 cup red or green bell pepper, chopped

4 garlic cloves, minced

4 roma tomatoes, chopped

12 oz frozen artichoke hearts

12 black olives (optional)

1-15 oz can reduced-sodium stewed Italian tomatoes

¾ cup dry red wine

1 Tbsp extra virgin olive oil

1 Tbsp each: dried basil and oregano

1 bay leaf

¼ tsp freshly ground black pepper

Directions:

Heat olive oil over medium heat in a large skillet. Brown chicken for 5 minutes on each side. Remove chicken and set aside.

Add chopped onion, bell pepper, and garlic to skillet; sauté until tender. Use the “water sauté method” for less oil if desired. Stir in chopped tomatoes, stewed tomatoes, wine, oregano, basil, pepper, and bay leaf. Simmer for 10 minutes, stirring occasionally.

Add chicken back to sauce and bring to a boil. Add frozen artichokes. Reduce heat to medium-low, cover, and simmer for about 20 minutes. Stir in olives before cooking is finished (may omit for lower fat option). Divide chicken and sauce evenly on 4 plates.

Serves 4. Gluten-free. Dairy-free.

 

Warm Chicken and Asparagus Salad

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb (16 oz) raw, boneless, skinless chicken breast, cut into ½ inch slices

4 cups field salad greens

1 cup (12 medium thickness or 20-24 thin) asparagus spears

½ cup cherry tomatoes, halved

1 Tbsp red wine or apple cider vinegar

1 Tbsp extra virgin olive oil

1 lemon

½ tsp salt or Mrs. Dash seasoning

¼ tsp freshly ground black pepper

Directions:

1. Bend the asparagus until it snaps and breaks, putting pressure towards the ends.  Continue to cut off all the asparagus ends. Steam or boil gently until tender-crisp and bright green, about 5 minutes, depending on the thickness of the asparagus.

2. Heat olive oil in a skillet and cook the chicken until cooked through and no longer pink. Add tomatoes, vinegar, lemon juice, Mrs. Dash, and pepper and cook for about 5-7 minutes. Stir in the tender-crisp asparagus.

3. To serve, line each plate with 2 cups of salad greens. Top with chicken, asparagus, and tomato mixture and serve immediately.

Serves 2. Gluten-free. Dairy-free. 

 

Greek Grilled Chicken Salad

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb (16 oz) raw, boneless, skinless chicken breast

1 cup cucumber, peeled and chopped

½ cup red bell pepper, chopped

½ cup tomatoes, chopped

¼ cup red onion, chopped

¼ cup (10 medium) black olives, pitted and chopped

2 Tbsp fresh parsley, chopped

1 Tbsp dried oregano

2 Tbsp fresh lemon juice

1 tsp extra virgin olive oil

1 garlic clove, minced (optional)

Directions:

1. Preheat grill to medium-high heat. Brush each side of chicken breast with olive oil. Grill for 5 minutes on each side, or until fully cooked through and no longer pink. Cut into slices.

2. Wash and chop cucumber, bell pepper, tomatoes, onion, olives, parsley, and garlic.

3. In a serving bowl, combine parsley, oregano, lemon juice, olive oil, and garlic, stirring with a whisk. Add cucumber, bell pepper, tomatoes, onion, olives and toss to coat.

4. Split vegetable mixture onto each plate and top with grilled chicken.

Serves 2. Gluten-free. Dairy-free. 

 

Chicken Dijon with Broccoli and Red Bell Peppers

Recipe by Sara Nicole Ansari, R.D.N

Ingredients:

1 lb (16 oz) raw, boneless, skinless chicken breast

1 Tbsp low sodium soy sauce

2 tsp extra virgin olive oil

1 small-medium red bell pepper, de-seeded and chopped into bite-size pieces

3 garlic cloves, minced

5 cups (1 small-medium bunch) fresh broccoli florets, cut into bite-size pieces

¼ cup water

¼ cup low sodium, low fat chicken broth

2 Tbsp Dijon mustard

1 Tbsp thyme (optional)

Directions:

1. Remove any visible fat from chicken breasts and cut into thin strips. In a bowl, coat chicken with soy sauce; set aside and allow to marinate for 15-30 minutes.

2. Heat oil in a large nonstick skillet. Sauté red bell peppers and garlic over medium heat for 3 minutes, stirring frequently. Add the broccoli and water, cover, cooking for 2 minutes until broccoli is bright green. Remove vegetables from skillet and set aside.

3. Add marinated chicken breasts and chicken broth to the skillet. Bring to a boil, reduce heat to medium-low, and cook until chicken is fully cooked and no longer pink.

4. Stir in Dijon mustard  and thyme if desired until flavors are all blended. Return broccoli, red peppers, and garlic to the skillet. Stir well and serve immediately.

Serves 2. Gluten-free. Dairy-free. 

 

Taco Chicken Tenders served with Roasted Cauliflower and Tomatoes

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 lb boneless skinless chicken breast

3 egg whites

¾ cup almond flour

1 Tbsp chili powder

1 tsp cumin

1 tsp paprika

pinch of cayenne pepper (optional)

Salt and pepper

Directions:

1. Preheat your oven to 400F.

2. Prepare two plates, one with the egg whites and one with the almond flour and spices.

3. Slice your chicken into tenders and dip in the egg whites and then immediately in the flour mixture.

4. Place on a greased baking sheet, spray with an olive oil mister and bake for 35 to 40 minutes until fully cooked.

Serves 4. Gluten-free. Dairy-free.

 

Baked Turkey Meatballs with Spinach

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2½ lbs lean ground turkey

¾ cup whole wheat panko bread crumbs

2 large eggs

2 tablespoons olive oil

1 large onion, finely chopped

2 garlic cloves, finely minced

16 oz frozen chopped spinach (defrosted, drained, and squeezed to remove excess water)

⅓ cup low sodium chicken broth

pinch of sea salt

½ teaspoon ground black pepper

¼ teaspoon dried thyme leaves

½ teaspoon dried oregano

¼ – ½ teaspoon crushed red pepper flakes (optional – adjust to your preference)

Directions:

1. Preheat oven to 400F. Line a large baking sheet with foil and then spray with cooking spray.

2. In a frying pan on medium heat, heat olive oil, add onion, garlic, salt, pepper, thyme, oregano, and red pepper flakes. Sauté until onion is tender (about 5-6 minutes total time).

3. Add spinach to pan and combine with onion mixture. Add chicken broth and mix well to combine. Cook until most of the liquid has cooked out (evaporated). Remove from heat and allow to cool to room temperature.

4. In a large bowl, combine the turkey, bread crumbs, and egg. Add cooled onion/spinach mixture to the meat. You can use your hands or a spoon to mix.

5. With your hands, create meatballs that are about 1 – 1½ inches in diameter and place them on the baking sheet. Leave a little bit of space between each meatball. When you are done shaping your meatballs, you will probably have about 40-42 meatballs from this recipe. Don’t need that many? Freeze them after baking or cut this recipe in half.

6. Bake until your meatballs are cooked through with an internal temperature of 160 degrees F – about 20 minutes.

Serves 5. Dairy-free. 

 

III. Hearty & Meaty Meals

Sesame Beef Stir Fry with Broccoli and Peppers

Ingredients:

1 Tbsp sesame oil

1 lb beef sirloin cut into thin, 2-inch strips

2 bell peppers, thinly sliced

2-3 cups broccoli florets

2 tsp sesame seeds

3 scallions, ends trimmed and finely chopped

1 clove garlic, minced

Directions:

1. Heat sesame oil in wok or large frying pan to medium-high, add beef until brown, about 4 minutes. Set beef aside.

2. Mix in peppers and broccoli, stirring for about 2 minutes.

3. Add sesame seeds, scallions, and garlic to taste.

4. Add beef back into wok or pan and stir until vegetables are tender, about another 2 minutes.

Serves 2-3. Gluten-free. Dairy-free. 

 

Grain-Free Spaghetti Bolognese

Recipe by Omada Health Coach Melissa Wolak

Ingredients:

1 lb ground beef 

1 medium onion, sliced thin

1/2 to 1 head cabbage, sliced thin

18 to 24 oz. no-sugar added spaghetti sauce 

Basil (optional)

Oregano (optional)

Salt & Pepper to taste

Parmesan cheese (optional)

Directions:

1. Brown meat in large skillet. When meat is still a little pink, add onions.

2. When meat is done, add cabbage (add in batches as it cooks down, depending on the size of your skillet).

3. Add spices and, when cabbage is soft, add sauce, and stir well. Cook until sauce is heated through.

Serves 2 to 3. Gluten-free. Dairy-free.

 

IV. Delicious Vegetarian Dishes

 

 

Asparagus, Mozzarella, and Basil Salad

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2 oz part-skim mozzarella or fresh mozzarella packed in water, drained

1 cup asparagus spears, trimmed and cut into 2 inch pieces

½ cup tomatoes, chopped

2 Tbsp fresh basil, cut into bite-size ribbons

1 Tbsp balsamic vinegar

1 tsp extra virgin olive oil

pinch of sea salt and freshly ground black pepper to taste

Directions:

Cut mozzarella into bite-size cubes or chunks. In a bowl, combine cheese, tomatoes, asparagus, basil, vinegar, and oil. Season with salt and pepper. Serve chilled.

Serves 1. Gluten-free. 

 

Grilled Stuffed Portobello Mushrooms

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

2 portabello mushrooms caps, stems removed

¼ cup balsamic vinegar

½ tsp garlic powder

2 cups spinach, chopped

2 Tbsp whole wheat breadcrumbs or panko breadcrumbs

1 tsp olive oil

Two 1-oz part-skim mozzarella cheese, thin deli slices

2 garlic cloves, minced

1 Tbsp dried basil

¼ cup fresh Italian flat leaf parsley, chopped

½ tsp red pepper flakes

Directions:

1. Remove stems and wipe mushrooms with a damp paper towel to clean. Brush top and bottoms of mushroom caps with balsamic vinegar until saturated. Season with garlic powder.

2. In a bowl, combine spinach, breadcrumbs, olive oil, garlic, spices, and parsley. Spoon the mixture into the mushrooms caps and press down with the back of the spoon. Top each mushroom with a thin deli slice of part-skim mozzarella cheese.

3. Grill on an outdoor grill over medium heat or bake in an oven at 350F until cheese is melted, about 15-20 minutes.

Serves 2.

 

Spinach and Ricotta Baked Eggplant

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1 large eggplant

8 oz part skim ricotta cheese

10 oz frozen organic chopped spinach, thawed and drained

2 Tbsp basil pesto sauce

¼ cup parmesan cheese, grated

pinch of sea salt and freshly ground black pepper to taste

½ cup organic tomato sauce

1 oz pine nuts, toasted (optional)

Directions:

1. Preheat oven to 350F degrees. Slice eggplant lengthwise into 1/4-inch slices. Salt the eggplant and let drain for 30 minutes. Rinse and dry the eggplant. Brush each side with olive oil, put a single layer on a lined baking sheet and bake at 350F for 15-20 minutes. Cool.

2. In a medium mixing bowl, combine ricotta, spinach, pepper, pesto, and grated parmesan cheese.

3. Place the eggplant slices on a baking dish.  Spread a large spoonful on the spinach-ricotta mixture evenly on the eggplant slices. Stack eggplant slices in layers or keep flat in the baking dish.  

4. Spoon tomato sauce on top, sprinkle with toasted pine nuts (optional) and more parmesan cheese.  Cover with foil and bake at 350F degrees for 20-25 minutes.

Serves 2-3. Gluten-free. 

 

Tofu Parmigiana served with Broccoli

Recipe by Omada Health Coach Sara Nicole Ansari, R.D.N

Ingredients:

1/4 cup whole wheat breadcrumbs

1 Tbsp Italian seasoning

1 14-ounce package firm or extra-firm water-packed tofu, rinsed and dried

1 tsp garlic powder

1 Tbsp and 2 tsp extra-virgin olive oil, divided

1 small onion, chopped

8 ounces white button mushrooms, thinly sliced

1/4 cup grated Parmesan cheese

3/4 cup organic marinara sauce, preferably low-sodium

1/2 cup shredded part-skim mozzarella cheese

1/4 cup chopped fresh basil

1 small-medium head of broccoli, washed and cut into florets, steamed

Directions:

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Make sure to press and dry the tofu thoroughly so it isn’t soggy. Sprinkle both sides of the tofu with garlic powder and then dredge in the breadcrumb mixture.

2. Heat 2 tsp oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Season with salt and pepper. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

3. Add the remaining 1 tablespoon of oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Be careful to only turn the tofu once so it doesn’t break and so the bread crumbs don’t fall off. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Garnish with basil and serve with a side of steamed broccoli sprinkled with Parmesan.

Serves 4.