Lobster Roll For Two

Easy Lobster Roll

3 TBLS Light Mayo
2 TBLS Red Onion, Finely Chopped
1 TBLS Fresh Lemon Juice
1 7 Oz Container Lobster Meat
1 Celery Stalk, Finely Chopped
Salt n pepper to taste

Combined mayo, onion, celery, and lemon juice in a medium bowl. Cut lobster into small bite sizes pieces. Add the lobster to the bowl, toss and coat well. Serve whole wheat roll.

Seasoning Without Salt

Seasoning Without Salt

Spending most of my adult life on a low-sodium diet I had to be creative when it came to seasoning my food without salt. Here are a few of my favorite seasoning blends!



In a medium bowl combined ingredients, mix well and store in air-tight container or seasoning shaker.

All-Purpose Spice
5 TSP Onion Powder
1 TSP Dry Mustard
2 1/2 TSP Paprika
2 1/2 TSP Garlic Powder
1 1/4 TSP Thyme
1/2 TSP Ground White Pepper
1/4 TSP Celery Seed

Herbed Seasoning
2 TBLS Basil
2 TBLS Onion Powder
1 TSP  Dried Oregano
1 TSP  Celery Seed
1/4 TSP Dried Lemon Peel
1-2 Pinch Black Pepper

Spicy Blend
2 TBLS Crushed Savory
1 TBLS Dried Mustard
2 1/2 TSP Onion Powder
1 1/2 TSP Curry Powder
1 1/4 TSP Cumin
1 1/2 TSP White Pepper
1/2   TSP Garlic Powder

Baked Potato Soup

Baked Potato Soup

5 Large potatoes, peeled and cubed
1 Small onion, finely chopped
3 Celery Stalks,finely sliced
3 Cloves Garlic, minced
3 TBLS Butter, unsalted
2 TBLS Flour
1/4 TSP White Pepper
3 Cups Low-sodium Chicken Broth
1/2 Cup 2% Milk
Salt n Black pepper to taste

Toppings
Cheese
Crumbled Bacon
Chopped Scallions

• In a large stock pot melt butter over medium heat until frothy. Add onion, celery and garlic cook about 2-3 minutes until translucent. 
• Lower heat and add flour, mix well into a light color roux, add chicken broth to deglaze the bottom of the pan add potatoes. Increase heat to medium heat, bring stock to a low boil for about 15-20 minutes until potatoes are tender. Lower  heat, add milk and continue cooking 5-10 minutes. Season with salt and pepper to taste.
• For a chunky soup smash potatoes slightly with potato masher. For smoother soup puree in food processor.Top with your favorite toppings and enjoy.

Asian Pork Noodle Bowl

Asian Pork Noodle Bowl

1/2 c. Tamari Sauce
1/2 c. Light Brown Sugar
2 TBLS Rice Vinegar
1 TSP. Fresh Ginger, Chopped
1/4 TSP. Crushed Red Pepper
1 TSP. Chinese 5 spice
2/12 LB Pork Shoulder
1 Red Peppers, Sliced
1 Small Onion, Sliced
1/2 c.snow peas
1 TBLS Toasted Sesame Oil 
1 PKG Sobo Noodles

1. In a small bowl combine Tamari, brown sugar, vinegar, ginger, Chinese 5 spice and crushed red pepper Stir well. Place pork shoulder into a slow cooker, pour mixture over the pork and cook on high for 4-6 hours. 
2. 15 minutes before serving, cook noodles according to package. In a medium skillet heat oil saute vegetables, spoon in 2-3 TBLS of broth from pork mixture into the vegetables. Shred pork and build bowl.     

-To build bowl place noodles in bowl, top with pork and vegetables spoon in broth and serve-

Risotto

Basic Risotto

1 Cup Arborio Rice

1 Cup White Wine

1 TBLS Olive Oil

1 TBLS Butter

1/2 Onion, Finely Chopped 

1/4 Cup Parmigianino Cheese, Shredded

32 OZ Low Sodium Chicken Broth

• In a medium sauce pan over medium heat bring chicken stock to a low boil, reduce heat to low and continue simmering.
• In a separate saucepan heat olive oil add onion and sauté until translucent about 2-3 minutes. Add Arborio rice, toast rice for 2 minutes, add wine bring to a simmer and continue simmering until wine is reduced by half. 
• Ladle in 2 spoons of chicken stock, stir rice until most of the chicken broth is absorbed. Once most of the broth is absorbed repeat the process until rice is cooked al dente. Stir in butter and cheese, let sit for 2 minutes and serve.  

Best Spinach Ever

4-5 Cloves of garlic, sliced
3 TBLS Olive oil
1 TSP Crushed red pepper
1 PKG Bagged Spinach

• Heat olive oil over low-medium in a medium sauce pan. Add sliced garlic, sauté garlic for 3-4 mins or until lightly golden brown. Remove garlic and set aside.
• Add crushed pepper to oil , sauté 2-3 mins. Add spinach to pan , cover and cook spinach until wilted 5-10 minutes. Keep warm until ready to serve.

Shrimp Scampi

Shrimp Scampi

1-LB Shrimp, Peeled and Deveined 

1- TBS Olive Oil

1- Stick Butter

1- TBS Garlic, Minced

1- TBS Parsley, Dried

1- Lemon, Juiced and Zested

1- Cup White Wine

1- TSP Onion Powder

1. In a medium skillet over medium-low heat, heat 1 TBS olive oil and one stick of butter. Heat until butter is melted. Careful not to burn the butter. Add shrimp and cook until pink. 
2. Add lemon juice along with the zest. Add garlic continue cooking for another 2-3 minutes stir continuously careful not to burn the garlic. Add 1 cup of white wine , parsley and onion powder. Continue cooking for another 2-3 minutes or until wine is reduced by half season with salt and pepper to taste. 
3. Serve over risotto or your favorite pasta. 

Click here for link to Risotto: http://homechef-foodieatheart.blogspot.com/2013/06/risotto.html

Buffalo Chicken Salad

Buffalo Chicken Salad

2 Hearts Romaine Lettuce, Chopped
1 Cup Shredded Carrots
2 Celery Stalks,Chopped
1/2 Cup Ranch Dressing
1/2 Blue Cheese Crumbles
1-2 Lb Chicken Breast, Boneless/Skinless
1   TBL Olive Oil
1   TBL Butter
1/2 Cup Hot Sauce
Salt and pepper to taste

• In a small bowl combined ranch dressing and blue cheese crumbles, set aside.
• Cut chicken into bite size pieces. Preheat skillet over medium heat, add oil and butter to hot pan add chicken. Season chicken with salt and pepper sear chicken for 2-3 minutes.
• Reduce heat add hot sauce. Cook for an additional 5 minutes or until chicken is cooked through.
• Combined lettuce, carrots, celery and dressing. Toss well , top salad with chicken

Mediterranean Baked Chicken

Mediterranean Baked Chicken 

New Family favorite Mediterranean baked chicken served over a basic risotto 

6-8 Chicken Thighs, skin on

2    Lemon

1    Onion, quartered

1    Cup Calamata Olives, pitted

1    Cup Low-Sodium Chicken Broth

2    TSP. Oregano

2    TSP. Onion Powder

2    TSP. Garlic Powder

2    TSP. Parsley

1/4 TSP. Pepper

1/8 TSP. Salt

2    TBLS. Olive Oil, divided

 

•  In a small bowl combined oregano, onion powder, garlic powder, parsley, salt and pepper, add 1 TBLS of Olive Oil set to the side. Take one lemon and slice into 6-8 thin slices, set to the side.

• Coat the bottom of a baking dish with 1 TBLS Olive oil. Pull the skin away from the chicken slightly, add a slice of lemon between the skin of the chicken. Rub both sides of chicken with seasoning mixture place in baking dish. Zest one lemon over chicken add the juice of the lemon over the chicken. Add onion and olives to baking dish. Add 1 cup of chicken broth to baking dish cover with foil.

• Bake chicken at 400 for 35-40 minutes. Remove foil and turn oven to broil, broil chicken for 5-10 minutes or until slightly brown and crisped on top.