Salmon Patty

Really good Salmon Patties are good to make for dinner served on a Whole Wheat roll with tomatos.  You must freeze them for 30 minutes prior to sautee, it keeps them together

  • Canned Salmon by Costco (3 – 6 oz cans)
  • 1/2 Diced Onion
  • 1 medium green pepper1
  • 1/4 cup of Panko crumbs
  • 4 tablespoons Lite Mayo
  • 2 tablespoons Horesy sauce (optional)
  • 1 tsp Italian seasoning

Makes 6 patties

Each  patty

  • 190 calories
  • 19 grams of Protein
  • 11 grams of fat
  • 7 grams of carbs
  • 1 gram of fiber

Sorbet of the month

What can you do with Over Ripe bananas? What you do with too much Watermelon?  Well have I got a recipe for you..  Freeze the fruit and make Sorbet…

So far I have had Banana, Berry Mix and Watermelon flavors and man they were ALL great..

  • Using a blender, Vita-mix. Ninja
  • Chopped frozen fruit in small piece,  i used 2 bananas or 2 cups chopped watermelon
  • Add a packet of sweetner
  • Add enough skim milk or whatever milk you have in the refrigerator
  • Blend until smooth

I bet you think this is too simple, it is and it is delicious…ENJOY

Kale Chips

Kale Chips are the new snack and i swear, I am addicted.

  • 1 large bag of Kale chopped
  • Pam spray oil
  • Season salt

Preheat oven at 400 degrees.   Spread kale on a cookie sheet, spray with Pam and season with salt.  Put in over for 10 minutes, they cook fast and turn crispy.  Cook and enjoy..


Shepherd’s Pie Healthy Style

Shepherd’s Pie made with less calories and carbs is now on our top 10 meals to have for dinner.  It is delicious, hearty, flavorful, all words described by Mark.  Please enjoy as much as we did..

Here is a list of ingredients:

  •  Ground Turkey 1 lb
  • 1 tb olive oil
  • Zucchini chopped 2 cups
  • Large Onion chopped
  • Shredded Carrots 1 cup
  • Mushrooms chopped 2 cup
  • Diced tomatoes 15 oz can
  • Salt and Pepper
  • Nutmeg pinch
  • Italian Spices 2 pinches
  • Tomato Sauce 15 oz can
  • Diced tomatoes 15 oz ca
  • Head of Cauliflower
  • Shredded Fat Free Cheese 1/4 cup
  • Milk couple splashes 2 Tbs

In a large sauce pan saute zucchini, mushrooms, carrots until tender then add ground turkey cook till done, add spices and canned tomatoes, finally add the tomato sauce.

In separate pot, cook the cauliflower till it is done (mushy) then mash like potatoes, added milk and shredded cheese.

In a casserole dish add the turkey mix, top with cauliflower and bake at 400 for 30 minutes.

Nutrient Value:

  • 234 calories
  • 24 carbs
  • 5 fats
  • 28 protein
  • 7 fiber
  • 11 Sugars

Best Chicken Burger EVER

I made a Chicken Burger that was AWESOME, it is around 276 calories for the burger and bun, so serve a low fat salad or green beans as the side dish…If you want, eat it without a bun, saves you 90 calories and a ton of carbs…

Makes 4 burgers

  • 1 12 oz.Pack of Chicken Breast that has been grounded, I use Perdue
  • 1/4 cup Fat Free Feta Cheese
  • 1 medium sweet onion chopped/minced
  • 4 large mushrooms chopped/minced
  • Whole wheat Rolls (lite)

Combine and divide into 4 burgers, saute/BBQ or broil until done.  Serve with raw onion and fat free mayo.

Nutritional Value:

  • Calories 276
  • Carb 24
  • Fat 13
  • Protein 28
  • Fiber 7

Barbecue Chicken served over Coleslaw

Tonight is going to be a good night.  I love BBQ Chicken especially using the  Crockpot and a friend of mine told me she serves hers over cabbage blend… I thought UMMM I am going to try this, of course I am going to take the cabbage blend to the next level… I am going to make my low fat coleslaw and top it with BBQ Chicken

BBQ Chicken

Using your Crock Pot on High for about 3 hours or until chicken is done.  How do you know when it is done? When it can be shredded using a fork.

  • 6 Boneless Chicken Breast
  • 1 Jar of Weber BBQ Sauce – Weber has no fructose, made with limited sugar and it is sold Original, Spicy and Hot/Spicy

Coleslaw Salad

  • Green Shredded Cabbage
  • Shredded Carrots
  • 1 tbsp sugar
  • fat free Italian dressing
  • lime
  • fresh cilantro

Toss together and enjoy

Grilled Tuna and Veggies

I know I know all my recipes are good.. this one is very good too but please feel free to find out for yourself

  • Ahi Tuna Steak 8 oz
  • 1 Red Pepper sliced thick
  • 1/2 Red Onion sliced thick
  • 1/2 Japanese Eggplant sliced thick
  • 1/4 cup Fat Free Italian Dressing
  • Blacken Seasoning

Using a grill, i have a Cuisinart, one at a time, grill each ingredient, brush with Italian dressing.   Sprinkle with Blacken seasoning.


  • Calories 363
  • Carbs 28g
  • Fat 3 g
  • Protein 55
  • Fiber 8g
  • Sodium 903




Kale, Spinach and Chicken

Wow this recipe  is AWESOME and i know you will like it..  It is my favorite dinner, I will be making this allot with some tweaks like adding butternut squash or maybe some navy beans… wow this is a great dinner…


  • 6 Boneless chicken breasts
  • 8 cups fresh Kale
  • 4 cups fresh spinach, i use the large leaf
  • 1 large onion
  • 1 package sliced mushrooms
  • 8 tablespoons Fat free Italian dressing
  • 4 cups chicken broth

In a large pan add 1/2 broth and chicken, cook until chicken is done.  Remove and put in contain, add 1/2 Italian dressing.

In large pan with chicken broth, add spinach, mushrooms and onions; cook until spinach is wilted

In a large pot add 1/2 broth and kale, cook till kale is wilted.

Combine all ingredients in large pan.  Enjoy… this should make 6 servings.  I do top it off with hot sauce to kick it a kick

Nutritional Values:

  • Calories:  180
  • Carbs 13
  • Far 2 grams
  • Protein 3 grams
  • Fiber 31 grams
  • Sodium 549 grams

Crock-Pot Chicken with Kale and Butternut Squash

Another great meal, it was great and easy to make… Little preparation if you buy kale washed and butternut squash pre-cut up (Costco) it is quick and easy..


  • 4 boneless Chicken Breasts
  • 4 cups butternut squash
  • 1 can chicken bro
  • 6 cups Kale
  • 1 Medium Onion – chopped
  • Balsamic Vinegar

In a crock-pot place first 3 ingredients, cook on high for 2 hours, until chicken easily pulls them apart.  Remove chicken, add squash and kale cook 1-2 hours until kale and squash are tender.  Shread chicken and add back to crock-pot   Place on warm until ready to serve.. Serve in a bowl top with vinegar… salt and pepper to taste, maybe a splash of hot sauce.

Nutritional Value

  • Calories 272
  • Carbs 36 grams
  • Fat 2 grams
  • Protein 32 grams
  • Fiber 3 grams



Best Dang Fish Tacos

The recipe I am about to share is another one of our favorites… We had it tonight and we are thinking about having it once a week, it is that good..


  • 4 Tilapia fillets
  • Blackening Season

Using a skillet, saute the fish and sprinkle with Blackening season… Chop into small pieces

Coleslaw Topping

  • Green Shredded Cabbage
  • Shredded Carrots
  • 1 tbsp sugar
  • fat free Italian dressing
  • lime
  • fresh cilantro

Toss together and enjoy

I use Joseph Pita bread made with flaxseed and 1 tbsp fat free cheese, top with fish, coleslaw and ENJOY


  • 153 calories per taco
  • 13 grams of carbs
  • 2 grams of fat
  • 22 grams protein
  • 4 grams fiber