Category Archives: Hot Meals

Baked Sweet Potato Fries

Baked Sweet potato fries

Servings: 4, Serving Size: ½ sweet potato

Calories:  82, Protein: 1.17 g, Carbohydrate: 12.3 g, Fat: 3.45 g, Potassium: 237 mg


Sweet potato

2 large sweet potatoes, peeled and sliced into 1/4 wide inch strips

½ tsp garlic powder

½ tsp black pepper

½ tsp paprika

1 tbsp olive oil


Preheat oven to 425 degrees F.

Line a baking sheet with parchment paper.

In a large bowl, toss sweet potatoes with garlic powder, black pepper, paprika and olive oil.

Spread sweet potatoes on the baking sheet without overcrowding. Bake for 35 minutes or until golden brown.

If you are using a grill, place sweet potatoes on aluminum foil, lightly coated with cooking spray or oil. The cooking time will be shorter, therefore pay attention so that they are not overcooked.

Sprinkle salt to taste.

Mango & Mint Infused Salmon

Mango and Mint Fish

Servings: 3, Serving Size: 2 fillets

Calories: 152, Protein: 11.8 g, Carbohydrate: 8.05 g, Fat: 7.79 g, Sodium: 136.7 mg


Mango Salmon

3 tilapia fillets (4 oz each), cut in half

8 fresh mint leaves, chopped

1 cup mangoes, chopped

1/2 cup red onion, diced

Cooking Spray


1 tsp black pepper

1 ½ tsp garlic paste or 3 garlic cloves

2 tsp paprika

¼ tsp salt

2 ½ tsp olive oil

1/3 cup balsamic vinegar


Combine the ingredients for the sauce in a bowl and set aside.

Lightly grease a baking dish with cooking spray. Place the fillets in the dish and top with mango, mint, and onion.

Baked Salmon

Pour sauce over salmon and set the salmon in the refrigerator for an hour (this will give the salmon time to soak in the sauce).

After an hour, bring the salmon out of the refrigerator and pre-heat the oven to 375 degrees F.

Spray a layer of cooking spray over the fish before setting it in the oven.

Bake the fish for 30-35 minutes or until flaky with a fork. 

Thai Green Curry With Chicken & Shrimp

Thai Green Curry

Servings: 6, Serving Size: 1 cup

Calories: 237.1 Protein: 17.5 g Carbohydrate: 12.3 g Fat: 12.7 g Sodium: 266.8 mg


8 oz shrimp

4 oz chicken breast, diced

1 can Thai Kitchen Lite coconut milk

3 tbsp Thai Kitchen green curry paste

2/3 cup green onion (only the green part)

1 green bell pepper, sliced

1 cup white onion, sliced

1 tbsp curry powder

3 garlic cloves, minced

6 red chili peppers, halved

10 basil leaves, fresh

3 tbsp cooking oil (I used canola)

2 tsp chili powder (optional)

2 tsp brown sugar

1 bouillon cube


Season chicken with bouillon cube.  Fry in a large skillet with 3 tbsp of oil on medium high heat with basil, white and green onions and garlic.

When the chicken is almost done, add in the shrimp. Next, add the green bell pepper and stir-fry until just tender.

 Add in the Thai Kitchen green curry paste, curry powder, chili powder and chili pepper ensuring to mix well with the chicken and shrimp.

Pour in the coconut milk and brown sugar. Mix with the rest of the ingredients, and let cook for an additional 10 to 12 minutes.

Serve while hot, with Jasmine rice, or your favorite rice.


Baked Zucchini & Squash

Baked Zucchini and Squash

Servings: 6, Serving Size: 1/6

Calories: 86.0, Protein: 1.02 g, Carbohydrate: 6.05 g, Fat: 6.94 g, Fiber: 1.68 g, Sodium: 101.0 mg


1 medium white onion, sliced

2 whole summer squash, cut across

1 zucchini, cut across

¼ tsp salt

3 tbsp olive oil

½ tsp black pepper

1 tsp sage, ground

1 ½ tsp thyme


Set your oven to 420 degrees F.

Lightly grease a baking dish with cooking spray.

Combine salt, olive oil, black pepper, sage, and thyme in a small bowl.

Zucchini and Squash

Toss squash, zucchini and onions in spice mixture and transfer onto baking dish.

Set in the oven and bake for 30 to 35 minutes or until well done. 

Chicken & Shrimp Pad Thai


I love Pad Thai and after having this numerous times at Thai restaurants, I decide it was about time to figure out how to make my own. I did some research, added some of the main ingredients, and tweaked the traditional recipe to make it my own.

Servings: 7, Serving Size: 1 cup

Calories: 211.1, Protein: 12.9 g, Carbohydrate: 12.9 g, Fat: 10.6 g, Potassium: 265.2 mg, Calcium: 43.6 mg, Sodium: 820.0 mg


Pad Thai Ingredients

1/2 lb rice noodles

2 eggs

6 oz shrimp, raw, cleaned, deveined

1/2 lb chicken breast (diced)

1 red bell pepper, cut lengthwise

2/3 cup carrots, French cut

3/4 cup bean sprouts

1/4 cup green onions

1/3 cup crushed peanuts

2 cloves garlic, minced

2/3 cup cilantro

3 tbsp cooking oil

Pad Thai Sauce Ingredients:

Pad Thai sauce

2 tbsp vinegar

2 tsp ginger root, diced

3.5 tbsp brown sugar

4 tbsp fish sauce

3 tbsp lime juice

3 tbsp soy sauce, lite

1 tsp cayenne pepper (optional)


I used thin rice noodles for this recipe but you can use the traditional wide noodles if you’d like. Soak the noodles in boiling hot water for 2 minutes then drain. You want to make sure not to leave it soaked in the water too long as this would make it too soft. Keep in mind, you would be stir frying it with the rest of the ingredients so you also want it to hold well.

Mix the sauce ingredients together in a bowl and set aside.

Season chicken with 1 bouillon cube, and stir fry in 3 tbsp of oil. Once the chicken is almost done, add in the shrimp and let it cook as well. When the shrimp starts to turn translucent, add in the eggs and scramble together.  

Egg, Chicken, Shrimp

When the chicken, shrimp and eggs are thoroughly cooked, add in the cilantro, bean sprouts, carrots, green onions and bell pepper. Cook for about 3 minutes, and then pour in the Pad Thai sauce.

Stir Fry

Add in the noodles, and mix until well coated with the sauce.

Serve warm, with a slice of lime. You can garnish with some crushed peanuts if you like. 



Basil Pesto Chicken w/ Artichokes

basil pesto chicken

Servings: 7, Serving Size: ½ cup

Calories: 182.1, Protein: 22.6 g, Carbohydrate: 5.94 g, Fat: 6.91 g, Calcium: 58.4 mg, Potassium: 234.9 mg, Sodium: 295.1 mg


1 lb chicken breast

½ cup chopped celery

½ cup cherry tomatoes, halved

1 ½ cup Vigo artichoke hearts

¼ cup Classico basil pesto

2 garlic cloves

1/8 tsp salt

1 Tbsp basil, ground

1 tsp thyme

1 Tbsp olive oil


Season chicken with salt, ground basil and thyme. Coat chicken strips with olive oil and cook on high heat in a skillet for about 10 minutes (or until well browned).

Reduce stove heat to medium, and then add in artichokes, celery and tomatoes. Cook together for 5 minutes.

Add pesto next, and mix well with the rest of the ingredients. Cook for another 5 minutes.

Serve as a main dish or as a side dish with whole wheat penne pasta.

Fiesta Rice

This dish is basically a party in a bowl.  It is full of bright colors and zesty flavor.

Fiesta lime rice

 Servings: 7, Serving Size: 1 cup

Calories: 154.8, Protein: 3.75 g, Carbohydrate: 27.1 g, Fat: 4.66 g, Sodium: 204.2 mg,           Fiber: 3.78 g


fiesta rice

2 cups brown rice, cooked

2 celery stalks, chopped

1 red bell pepper, seeded and diced

2/3 cup red onion, diced

¼ cup green onion, diced

1 cup sweet corn

¼ cup cilantro, diced

¾ cup black beans

2 tbsp olive oil

¼ tsp salt

1 lime, juiced


Heat 1 tbsp of olive oil in a non-stick skillet over medium-high heat.  Add in the bell pepper, onions, celery and cilantro. Stir occasionally.

After about 5 minutes, add in the black beans, sweet corn, and brown rice. Add another 1 tbsp of olive oil and stir together until the sweet corn starts to brown. Mix in the lime juice and add salt to taste.



Rainbow Fried Rice

Try this fun, colorful and healthier alternative to the traditional fried rice.

Fancy fried rice

Servings: 5 , Serving Size: 1 cup

Calories:  134.2, Protein: 2.09 g, Carbohydrate: 19.1 g, Fat: 5.89 g, Sodium: 139.8 mg


2  cups white rice, cooked

1 cup red cabbage, shredded

1 cup green bell pepper, chopped

1 cup carrots, chopped

2 cloves garlic, diced

½ cup red onion, sliced

2 tbsp canola oil

¼ tsp salt


Heat 2 tbsp of canola oil in a non-stick skillet over medium heat.  Add in the garlic, onion, green pepper and carrots, stirring occasionally for 5 minutes.

Add in the white rice and red cabbage last. Mix in ¼ tsp of salt. When all the ingredients have been thoroughly mixed in, remove from heat and serve.  Do not overcook the vegetables, as crunchiness will add a unique dimension of texture to the dish.


Rich Curried Coconut Fish Stew

Curry fish with a spicy kick!

Curry Coconut Fish

Serving size: 4 fish fillets, Serving: 1 fish fillet, ¾ cup of stew

Calories: 258, Protein: 25.0 g, Carbohydrate: 7.31 g, Fat: 15.4 g, Sodium: 371.2 mg, Potassium: 665.4 mg,  Fiber:  2.86 g


4 tilapia fillets

2 garlic cloves

1 tsp cumin

1 ½  tbsp curry

½ tsp cayenne pepper

1 tsp parsley flakes

½ tsp salt

1 cup chopped collard greens (or spinach)

½ green bell pepper

1 celery stalk

1 cup diced tomato

2 tbsp extra virgin olive oil

1 can Thai kitchen Lite coconut milk


Pre-heat the oven to 375 degrees F

Arrange the 4 slices of tilapia flat in a baking dish. Top with 2 cloves of minced garlic, and coat with the cumin, curry, cayenne pepper, parsley and salt.

Baked Fish
Next, layer the green bell pepper, celery stalk, diced tomato on top. Coat with 2 tbsp of olive oil, and 1 can of lite coconut milk. Cover with  foil paper and set in the oven to bake for 45 mins.

Curry coconut fish stew

When the dish is ready, you can eat as is or pair with rice/crusty bread. Enjoy!

Mashed baked plantain w/ cucumber guacamole dip


Servings: 6, Serving Size: 1/6

Calories: 131.2, Protein: 1.30 g, Carbohydrate: 28.9 g, Fat: 2.62 g,Potassium: 464.7 mg,Sodium: 102.0 mg, Fiber: 2.24 g


3 ripe plantains

1 tbsp olive oil

1/4 tsp salt

 ½ tsp garlic powder

2 tbsp parsley flakes

½ tsp paprika 

Pam cooking spray


Preheat oven to 400 degrees F.

In a medium sized bowl, mix olive oil, salt, garlic and parsley flakes together. Set aside.Cut the plantains 1-1.5 inches thick and coat with seasoned oil mixture.

Grease baking dish with cooking spray. Place plantains in the dish, and lightly spray a coat of cooking oil over the plantains.Let plantains bake for about 20 mins.

After 20 minutes, take out the plantains and place on parchment paper. Mash using a potato masher.

Place back into the baking dish, spray another coat of cooking oil, and sprinkle parsley over them.Bake in the oven for an additional 20 minutes (or more depending on how crisp you like them).Add salt to taste if needed.

Serve as an appetizer with the cucumber, guacamole dipping sauce or as a side dish with beans or rice.

Cucumber Guacamole Dip

Servings: 6, Serving Size: ¼ cup

Calories: 15.7, Protein: 0.39 g, Carbohydrate: 2.11 g, Fat: 0.08 g, Potassium: 95.9mg, Sodium: 28.5 mg, Fiber: 2.24 g


1 Haas Avocado

1 medium tomato, diced

¼ cup white onion, diced

½ cup cucumber, diced

½ tsp lemon-pepper seasoning


Mash the avocado, and add the rest of the ingredients.Mix well and garnish with parsley. Serve with the plantains.