Air fryer

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 10 min.
Servings: 2

Ingredients:

2 tsp olive oil
½ shallot, minced
10 sea scallops, cleaned
½ tsp lime zest
½ tbsp lemon zest
2 tsp orange zest
½ tbsp fresh basil, chopped
½ cup fresh orange juice
½ tbsp fresh lemon juice
½ tbsp raw honey
½ tbsp plain Greek yogurt
½ tsp fine sea salt
1 tbsp Provencal herbs

Directions:

In large skillet, pour olive oil and heat over medium-high heat.

Add in minced shallot and sauté for 1 minute.

Add shallots and cook until soft.

In cold water, rinse scallops and pat dry with towel. In the skillet, pour 1
tablespoon of olive oil, sprinkle with salt and Provencal herbs.

Add scallops in and sear for 2 minutes.

Turn once during this time. They should be tender.

Push scallops to the edge of the skillet, stirring in three zests, basil, lemon
juice, and orange juice.

It will boil and the scallops with absorb the flavorful liquid.

Let the scallops stay in the pan for exactly 2 minutes with the juice and turn
off the heat.

Cook in saucepan for 2 minutes on medium heat.

Coat scallops in sauce before serving warm.

Nutrition:

Calories: 207
Protein: 26 Grams
Fat: 4 Grams
Carbs: 17 Grams

Difficulty Level: 2/5
Preparation time: 20 minutes
Cooking time: 0 min.
Servings: 2

Ingredients:

½ lb. Salmon Fillet, cooked & flaked
½ cup Carrots, diced
½ cup Celery, diced
1 Tbsp Red Onion, diced
1Tbsp Dill, fresh & diced
1 Tbsp Capers
½ Tbsp Aged Balsamic Vinegar
½ Tbsp Olive Oil
½ a dash of salt
½ a dash of pepper
2 Whole Wheat Flatbread Wraps

Directions:

Mix carrots, dill, celery, salmon, red onions, oil, vinegar, pepper, capers and
salt together in the bowl.

Divide between flatbread, and fold up to serve.

Nutrition:

Calories: 336
Protein: 32 Grams
Fat: 16 Grams
Carbs: 23 Grams

Difficulty Level: 2/5
Preparation time: 25-30 minutes
Cooking time: 0 min.
Servings: 2

Ingredients:

1 lb. Salmon, Cooked & Chopped
1 lb. Shrimp, Cooked & Chopped
½ cup Avocado, Chopped
4 cups green such as spinach or spring mix
½ cup Mayonnaise
2 Tbsp Lime Juice, Fresh
1 Clove Garlic
½ cup Sour Cream
Sea Salt & Black Pepper to Taste
½ Red Onion, Minced
½ cup Cucumber, Chopped

Directions:

Combine garlic, salt, pepper, onion, mayonnaise, sour cream and lime juice
in the bowl,
In the different bowl mix together salmon, shrimp, cucumber, and avocado.

Add the mayonnaise mixture to shrimp, salmon and then allow it to sit for
twenty minutes in the fridge before serving.

Nutrition:

Calories: 309
Protein: 28 Grams
Fat: 13 Grams
Carbs: 18 Grams

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 15 min.
Servings: 4

Ingredients:

2 Lemons
2 Catfish Fillets, 4 oz. Each
½ Tbsp Olive Oil
Sea Salt & Black Pepper to Taste

Directions:

Pat fish dry with paper towels, and allow to stand at room temperature for ten
minutes.

Coat the grill with cooking spray, and preheat it to 375° F.

Cut one of the lemons in half, and then set half of it aside.

Slice one half into ¼ inch slices.

Get out a bowl and squeeze a tablespoon of juice from the reserved half.

Mix lemon juice and oil in a bowl, and brush fish with it.

Season with salt and pepper.

Place the lemon slices on the grill, and place fish fillets on each one.

Turn the fish halfway through.

Serve with lemon.

Nutrition:

Calories: 323
Protein: 56 Grams
Fat: 10 Grams
Carbs: 0 Grams

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 15 min.
Serves: 2

Ingredients:

½ lb. Kale, Chopped
1½ Tbsp Olive Oil
1 oz. Olives, Canned & Drained
1½Cloves Garlic, Minced
½ cup Onion, Chopped
¼ cup Capers
¼ Tsp Crushed Red Pepper
1 Tsps Sugar
1 Cans Tuna in Olive Oil, Undrained & 6 oz. Each1
7 Ounce Can Cannellini Beans, Drained & Rinsed
½ a dash of salt
½ a dash of pepper

Directions:

Fill a large stockpot three quarters full of water.

Bring it to a boil and cook kale for 2 minutes.

Drain in colander before
setting aside.

Place empty pot over medium heat, and then add in oil.

Add in onion, and cook for 4 minutes. Stir often and cook garlic for a minute
more.

Stir often, and then add the olives, crushed red pepper, capers, and cook for 1
minute.

Stir often, and add kale and sugar in.

Stir well, and cook for 8
minutes while covered.

Remove from heat, and mix in tuna, pepper, salt, and beans.

Serve warm.

Nutrition:

Calories: 265
Protein: 16 Grams
Fat: 12 Grams
Carbs: 26 Grams

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 10 min
Servings: 2

Ingredients:

3 Cloves Garlic, minced
Sea Salt & Black Pepper to taste
2 ½ oz. Shrimp, Fresh & Raw, de-shelled & tails removed
½ Tbsp Thyme, fresh & chopped
½ Tbsp Rosemary, fresh & chopped
1½ Tbsp Olive Oil, divided
½ Orange, large

Directions:

Zest orange.

In a zippertop back, combine zest with 1 Tbsp of oil and
rosemary.

Add in garlic, pepper, salt and thyme.

Add in shrimp, and seal.

Massage the seasoning into the shrimp and set aside.

Heat a grill, and then brush the remaining oil onto shrimp.

Cook for 4-6 minutes in a grill pan, and flip halfway through.

Transfer to a serving bowl, and then chop orange.

Serve with shrimp.

Nutrition:

Calories: 327
Protein: 31 Grams
Fat: 5 Grams
Carbs: 40 Grams

Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 10 min.
Serves: 2

Ingredients:

1 Tbsp Olive Oil
½ Tbsp Balsamic Vinegar
2 Cod Fillets, 4 oz. Each
1 ½ Cups Green Beans
½ Pint Cherry Grapes

Directions:

Heat oven to 390° F, and get out two rimmed baking sheets.

Coat them with
nonstick cooking spray.

Whisk vinegar and oil together in the bowl before setting it to the side.

Place two pieces of fish on each baking sheet.

Get out a bowl and combine tomatoes and beans.

Pour the oil and vinegar over it, and toss to coat.

Pour half of the green bean mixture over the fish on one baking sheet and the
remaining fish and green beans on the other.

Turn the fish over, and coat it with the oil mixture.

Bake for five to eight minutes.

Nutrition:

Calories: 440
Protein: 14 Grams
Fat: 22 Grams
Carbs: 48 Grams

Difficulty Level: 2/5
Preparation time: 25 minutes
Cooking time: 5 min.
Servings: 2

Ingredients:

½ Lb. Chicken breasts, boneless & skinless
2/3 cup whole wheat panko bread crumbs
½ egg, large
¼ cup buttermilk
½ cup parmesan cheese, grated
¾ tsp garlic powder, divided
½ cup tomatoes, salt free & crushed
½ tsp oregano
2 whole wheat tortilla, 8 inches each
½ cup mozzarella cheese, fresh & sliced
1 cup flat leaf parsley, loosely packed, fresh & chopped

Directions:

Pre heat oven to 425 ° F.

Cover the baking sheet with foil.

Put the wire rack
on top of it.

Coat wire rack in nonstick spray, set it to the side.

Put the chicken breasts in a zipper top plastic bag.

Pound chicken so that it’s
¼ inch thick with a rolling pin or meat mallet.

Slice it into 2 portions.
Whisk egg and buttermilk together in shallow bowl.

Mix parmesan, panko crumbs and garlic powder together in the another
shallow bowl.

Dip chicken into the egg mixture and then the crumb mixture.

Press the
crumbs into the chicken, and then place them on the wire rack.

Bake for fifteen to eighteen minutes, and then slice diagonally
In a microwave safe bowl, mix tomatoes, remaining garlic powder and
oregano together.

Microwave for 1 minute and set it to the side.

Wrap tortillas with a damp paper towel and then microwave for thirty
seconds.

Assemble with chicken and cheese, and then spread warm tomato sauce over each one.

Serve warm.

Nutrition:

Calories: 174
Protein: 18 Grams
Fat: 4 Grams
Carbs: 16 Grams

Difficulty Level: 2/5
Preparation time: 5 minutes
Cooking time: 20 min.
Servings: 2

Ingredients:

1½ Tbsp Olive Oil
11½ Cups Kale, chopped
½ cup Carrot, minced
1 Cloves Garlic, minced
4 Cups Chicken Broth, low sodium
¾ cup Patina Pasta, uncooked
1 Cups Chicken, cooked & shredded
1½ Tbsp Parmesan Cheese, grated

Directions:

In a stock pot, preheat olive oil and cooking for 30 seconds.

Stir often, add carrot and kale.

Cook 5 minutes, continuously stirring.

Add broth, pepper, salt turning the heat to high.

Bring it to a boil before adding in pasta.

Cook for ten minutes on medium heat.

Pasta should be cooked, stir
occasionally so it doesn’t stick to the bottom.

Add chicken meat and cook more 2 minutes.

Ladle the soup and serve topped with cheese.

Nutrition:

Calories: 187
Protein: 15 Grams
Fat: 5 Grams
Carbs: 16 Grams

Difficulty Level: 1/5
Preparation time: 15 minutes
Cooking time: 0 min.
Servings: 4

Ingredients:

¼ cup Plain Greek Yogurt
2 cups Chicken, cooked and chopped
½ Red Bell Pepper, diced
½ English Cucumber, diced
½ cup Carrot, shredded
1 Scallion, chopped
½ tsp Fresh Thyme, chopped
1 Tbsp Fresh Lemon Juice
4 Multigrain Tortillas

Directions:

In a large bowl, mix cucumber, red bell pepper, chicken, scallion, carrot,
lemon juice, thyme, yogurt, sea salt and pepper.

Spoon a quarter of this mixture into each tortilla, folding it over to make a pocket.

Repeat with remaining ingredients.

Nutrition:

Calories: 278
Protein: 27 Grams
Fat: 7 Grams
Carbs: 28 Grams