Lasagna cups

119 sugar calories

~Shopping List~

  • 6 wonton wrappers
  • Parmesan cheese, grated (for topping, add to taste)
  • Mozzarella, shredded (for topping, add to taste)
  • 1/2 cup ricotta
  • 1/4 cup ground beef, cooked
  • 1/4 cup marinara sauce
  • Salt & Pepper

~To do~

Preheat oven to 375F.  Oil two muffin tin cups and line with one wonton wrapper each.  In a small bowl, mix th cheeses and the ground beef, and season with salt and pepper.  Put 1/3 of the mixture in the bottom of the won’t wrappers, and top with a spoonful of marinara sauce; repeat this two more times, then top with more sprinkles of Parmesan and the mozzarella.  Bake on the center rack in your oven for 20 minutes or until cheese is bubbly.


You can make these ahead of time and freeze them.  Just let them cool completely.  Wrap in plastic (individually) and freeze.  When you are ready to eat, you can just unwrap one and heat it for a minute in the microwave.

Ham and egg crepe square

48 sugar calories

~Shopping List~

  • 2 Tbsp. flour
  • tsp Truvia or one packet
  • 3 Tbsp half and half
  • 1/2 Tbsp butter, melted
  • Canola oil
  • 2 eggs
  • 1 Tbps. parsley, chopped
  • 1 slice ham, diced
  • Salt & Pepper

~To do~

Slightly beat one of the eggs, then pour half of it into a small bowl with the flour; and which together.  Gradually add in half and half until combined.  Next whisk in the butter and a pinch of salt; bet until smooth.  Heat a lightly oiled frying pan over medium high heat.  Pour or scoop the batter onto the griddle, making one crepe.  Tilt the pan in a circular motion so that the batter coats the surface evenly.  Cook the crepe for about 2 minutes, until the bottom is light brown.  Loosen with a spatula, turn and cook the other side.  Remove from heat and place on a plate.


Scramble the reserved half egg lightly in the frying pan with the parsley, ham and salt and pepper; then put it in the crepe.  Fry the second egg in the pan, then put it in the crepe and fold the edges into a square shape.


You can also do this without the crepe.  Trade the crape for a piece of toast and scramble both eggs.

Zucchini linguini

164 sugar calories

~Shopping List~

  • 2 oz linguine
  • 1/2 clove garlic
  • 10 slices zucchini
  • 1/4 cup goat cheese
  • Olive oil
  • 1/2 tsp. lemon juice
  • Salt & Pepper

~To do~

Cook linguine according to package directions.  Meanwhile heat a skillet and add a drizzle of olive oil.  When hot, add the zucchini slices and garlic and sauté on medium for about 5 minutes, or until just tender crisp.  Remove skillet from heat.  After you drain the linguine, add it to the skillet and turn the heat on low.  Sprinkle on goat cheese, a bit more olive oil, and the lemon juice, and season with salt and pepper to taste.  Heat until the goat cheese starts to warm, just a minute or so.


For more protein, add some shredded cooked chicken, diced ham, or chopped nuts.  Use quinoa pasta for more fiber.  Add any “freebie foods (such as spinach diced red bell peppers or tomatoes.

Summer pasta in white wine sauce

~ Shopping List ~

  • 1 pound dried fettuccine pasta
  • 1 tablespoon plus 2 teaspoons olive oil
  • 1/2 medium onion, sliced
  • 4 garlic cloves, minced
  • 1/4 teaspoon crushed red pepper (optional)1/2 teaspoon dried oregano
  • 1 green bell pepper, ribs and seeds removed, diced 1 red bell pepper, ribs and seeds removed, diced 1/2 cup dry white wine (such as Pinot Grigio)
  • 1/4 cup reserved pasta water
  • kosher salt
  • shredded Parmesan

~ What to do ~
peppers and onionsCook pasta according to package directions. Strain, but reserve 1/4 cup of pasta water.

While your pasta is cooking, in a skillet large enough to fit the cooked pasta, heat olive oil over medium heat.  Add onion, garlic, crushed red pepper (if using) and oregano. Cook 1 minute. Add green and red bell peppers. Cook until softened, 3 minutes. Pour white wine and reserved pasta water over the mixture. Cook for 5 minutes.  Add strained noodles to sausage mixture and toss to coat. Reduce heat to low and let simmer for 5-7 minutes or until most of the sauce is absorbed. Toss once more. Season to taste with kosher salt (or cajun spice).

Serve hot along side some freshly grated Parmesan cheese and crushed red pepper.

~ Spice it up ~

Love the idea, but miss the meat, try adding sausage to the mix.  Cook the sausage before the vegetables to make sure that you don’t miss out on any of that flavour.

Serves perfectly with pickled eggplant and the leftover white wine.

Almost Vegetarian Chili

Shopping List ~

  • 2 tablespoons olive oil
  • 1.5 cups chopped onion
  • 2 tablespoons minced garlic
  • 2 cups diced sweet red pepper
  • 2 easpoons minced jalapeno pepper
  • 2.5 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/8 teaspoon dried basil
  • 1 can (28 oz) whole tomatoes
  • 1 cup stock (vegetable or defatted chicken)
  • 1/2 cup mild or medium salsa (homemade is preferable, but pre-made will work in a crunch)
  • 1 can (19 oz) red kidney beans, drained and rinsed
  • 1.5 cups corn (fresh or rinsed canned)


  • chicken (cooked and shredded)
  • cheese

What to do ~

Heat the oil in a large, heavy sauscepan over medium-high heat.  Add the onions and garlic.  Sauté 3-4 minutes or until soft, stirring occasionally.  Stir in the red peppers and jalapeno peppers.  Sauté 3-4 minutes or until soft, stirring occasionally.

Add the chili powder, cumin and basil.  Sauté 1 minute, stirring occasionally.

Drain tomatoes, reserving 1/2 cup of the juice.  Add the juice to teh pan.  Crush the tomatoes or cut with scissors and add to the pan along with the stock and salsa. Bring to a boil.

Reduce heat to medium low and simmer for 10 minutes, stirring occasionally, until mixture has thickened slightly.  Add the beans and corn (and chicken if you wish).  Raise heat to medium and simmer for 6-8 minutes until the beans and corn (and chicken) are heated.

Serve immediately with cheese and cornbread.

This dish is equally good prepared the day before.

Fettuccine with Shrimp and Zucchini

~ Shopping List ~

  • 1 lb Fettuccine, dry
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon chopped garlic
  • 2 tablespoons chopped parsley
  • 1 medium zucchini
  • 1 lb large shrimp
  • 1 cup dry white wine (not cooking wine)
  • 3/4 teaspoon salt
  • 3/4 teaspoon black pepper
  • 4 tablespoons butter
  • 6 lemon wedges
  • dash chopped parsley

~ What to do ~

Cut zucchini into 2″ x 1/4″ sticks.  Peel and devein shrimp.  Cook fettuccine according to package directions.  While pasta is cooking, heat oil in large sauté pan over medium heat.  Add chopped garlic and parsley.  Cook for 1 minute.  Add zucchini.  Cook an additional minute.  Add shrimp, wine, salt pepper and butter.  Stir well and cook shrimp for 5 minutes or until the shrimp are no longer opaque.  Add drained pasta to the mixture.  Toss all ingredients to mix.  Season with salt and pepper to taste.

Serve with lemon wedges.