Lunch

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  • 2 bunches broccoli, cut into florets
  • 4 tablespoons of butter
  • 3 ½ tablespoons of flour
  • 1 cup of milk
  • 1 cup extra sharp cheese, shredded
  • ½ cup bread crumbs
  • Olive oil for drizzling
  • Salt and pepper to taste

Broccoli and Cheese Casserole

Vegetarian casserole is the perfect thing to bring to a pot-luck when you aren’t sure there will be many veggie options…

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  • 2 T. dried dill weed
  • 3 T. dried parsley
  • 2 t. onion powder
  • 2 t. garlic powder
  • 2 t. kosher salt
  • ½ t. freshly ground black pepper
  • 2 T. ranch seasoning (recipe above)
  • 1 T. extra virgin olive oil
  • 4 bone-in thick-cut pork chops, approximately 1” thick
  • Salt and freshly ground black pepper, to taste

Ranch-Rubbed Roasted Pork Chops

No need to buy pre-packaged ranch dressing or seasoning when it is so easy to make your own. Use the recipe…

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  • 1 12-oz. can good quality canned white albacore tuna in water, drained. *I prefer Bumble Bee brand.
  • 2 TBS. mayonnaise
  • 2 tsp. Tandoori Spice Mix See recipe for the spice mix in post above.
  • 1 green onion, white and green body minced, and green stems sliced for garnish

Tandoori Tuna Salad

Continuing with our series of diabetic-friendly recipes from the cuisine of India, here is a quick high-protein dish that can be…

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  • 1/2 lb. chicken, cut into 1 inch cubes
  • 1 package cubed butternut squash
  • 1 zucchini, diced
  • 1/2 onion, diced
  • 1 cup asparagus
  • 1 tablespoon thyme, chopped
  • EVOO
  • Salt and pepper, to taste
  • Avocado (optional)

Chicken and Butternut Squash Bake

This healthy chicken and butternut squash recipe is one of my favorites! I meal prep this meal almost every Sunday so…

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  • 4 5-6 oz. cod fillets
  • salt and pepper, to taste
  • grape tomatoes, washed and sliced
  • ½ c. fresh or bottled pesto
  • salt and pepper, to taste

Mediterranean – Style Baked Cod

Here is a quick and healthy weeknight dinner that is absolutely full of flavor. As an added bonus, clean up could…

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  • 2.25 lb Mixed Veggies – peas, diced carrots, and corn (fresh or frozen)
  • 8 Large Eggs
  • 1 c. Breadcrumbs
  • 2 tsp Sesame Seeds
  • 1/2 c. Olive Oil
  • To Taste: Salt, Pepper, Garlic Powder, Crushed Red Pepper Flakes

Easy Veggie Patties

Let’s talk about food. Real food. You know the kind that hasn’t been so overly processed that it’s ingredients are no…

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