Sweet and Citrus Salmon

Time 25 Mins Servings 2

• 2 Salmon Fillets
• One Half Red Onion...Sliced
• 2 Garlic Cloves...Chopped
• A Quarter Cup of Olive Oil
• A Quarter Cup of Agave Nectar...Organic Preferred
• Juice from one lime
• Pinch of Cinnamon
• Sea Salt and Pepper

1.  Preheat oven to 350F.
2. Season Salmon with salt and pepper.
3. Place each fillet on a piece of foil.
4. Mix onion and chopped garlic.
5. In a cup combine the Olive Oil, lime juice, agave and cinnamon to make a sauce.
6. Pour Sauce over the Salmon and top with the onions and garlic.
7. Totally encase the Salmon in the foil and fold edges to make a foil-pocket.
8. Place into the heated oven and bake for 20 mins (depending on size of fillets).

**Ensure the Salmon does not dry.

NUTRITIONAL CONTENT

CALS...400
PROTEIN...20g
CARBS...30g
FAT...20g
SAT FAT...4g
FIBRE...3g
CHOL...55mg
SODIUM...58mg

ORANGE AND AVOCADO SALAD...Chicken/Turkey Optional

Time 22mins Servings 2

• 1 Avocado...medium to large
• 5-6oz Organic mixed salad
• 1 Tbsp Fresh lime Juice
• 1 Can 10oz Mandarin Oranges..Drained
• 2 Tbsp Pumpkin Seeds

DRESSING

• 1 Tbsp Canola Oil
  Quarter Cup Rice Vinegar
• 1 Tsp Soy Sauce
• 1 Tsp Water
• 1/4 Tsp Ground Mustard
• 1/4 Tsp Ground Ginger
• 1/4 Tsp Black Pepper

1. Peel and slice the avocado, cover in lime juice
2. Place the mixed salad into a bowl
3. Add Mandarins..
4. Leave aside and now prepare the dressing and Chicken/Turkey if you desire.
5. In a cocktail blender / Beaker with a lid mix all Dressing ingredients and shake well.
6. Pour over salad
7. Sprinkle Pumpkin Seeds

Optional: Grilled Chicken or Turkey Breast 4oz...+130 Calories.Season with a sprinkle of salt and pepper

NUTRITIONAL CONTENT

CALS...140.... 4oz Chicken/Turkey=+130
PROTEIN...28g
CARBS...30g
FAT...17g
SAT FAT...2g
FIBRE...4g
CHOL...155mg
SODIUM...108mg

SHRIMP ARRABIATA

Time 20mins Servings 4

• 8oz Linguine or Spaghetti (Use Whole Wheat for a healthier option ie More Fibre)
• 2 TbSp Extra-Virgin Olive Oil
• 1 lb Large Shrimp...Peeled and Deveined
• 4 Cloves Garlic...Minced
• 1 Tsp Dried Oregano
• 1/4 Tsp Red Pepper Flakes
• 1/4 Tsp Salt
• 1 Can (14oz) Diced Tomatoes
• 1 TbSp Tomato Paste
• 3 TbSp Fresh Basil Chopped...Can use Dried Basil

1. Add Pasta to a pot of BOILING water..see directions for amount of water
2. Sprinkle salt onto raw shrimp
3. In a warm skillet add 1 TbSp of Olive Oil and the shrimp
4. Rotate shrimp until cooked on both sides
5. REMOVE SHRIMP and place aside on a hot plate
6. Replace now empty skillet onto heat and add the Garlic,Oregano and Pepper Flakes
7. Once Garlic is tanned add tomatoes, tomato paste and cook for 3 mins
8. Replace the shrimp and re-heat for 1-2 mins.
9. Remove skillet from heat and stir in the Basil
10. Place pasta in serving bowls and cover with the Shrimp Arrabiata

NUTRITIONAL CONTENT

CALS...320
PROTEIN...14g
CARBS...48g
FAT...20g
SAT FAT...1.5g
FIBRE...3g
CHOL...795mg
SODIUM...580mg

CHICKEN & CHEESE WITH A CHOICE

Time 23 mins Servings 4

• 4 Boneless,Skinless Chicken Breasts
• 1 T-Sp Extra-Virgin Olive Oil
• 1 Cup Chopped Onions
• 2 Tsp Dried Oregano
• Pinch of Salt and Pepper
• 2 Cups Chicken Broth
• 1 Can (14oz) Chopped Diced Tomatoes + juice
• Half a Cup Crumbled Feta Cheese
• 2 Cups Cooked Orzo

1. Place a large skillet on medium high heat
2. In a warm skillet add the Olive Oil,Onions and a Quarter Cup of Broth
3. Cook and stir for 5-6 minutes
4. Add the Chicken and Oregano
5. Brown the chicken on both sides
6. Pour in the Tomatoes and remaining Broth
7. Cover and cook for 10+ minutes or until the chicken is not pink ie 165 degrees F
8. Remove the Chicken and cover to keep warm
9. Bring the juices to a boil,stirring until it becomes a thick sauce
10. Add the Feta and Orzo,stir until the cheese melts.
11. Plate the contents and place chicken on top covering it with a little sauce.

NUTRITIONAL CONTENT

CALS...340
PROTEIN...34g
CARBS...48g
FAT...7g
SAT FAT...3.5g
FIBRE...3g
SODIUM...740mg