Try a Combination of eating right for a month!

                                              Lemon Garlic Shrimp w/ Asparagus & Quinoa                                          

INGREDIENTS:

• 4 teaspoons extra-virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoons freshly grated lemon zest
• 1/2 teaspoon salt, divided
• 5 cloves garlic, minced
• 1 pound raw shrimp, (26-30 per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

PREPERATION:

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

 

NUTRITION:
*Per serving: 227 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
*Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
*Carbohydrate Servings: 1
*Exchanges: 2 vegetable, 3 lean meat, 1 fat

Pan Seared Salmon w/ Mango Salsa

Ingredients:

• 4 oz. wild caught salmon
• Sea salt and pepper
• 1 tsp. coconut oil or olive oil
• 1/2 mango, peeled seeded and chopped
• 1/4 cup finely chopped red bell pepper
• 1 green onion chopped
• 1 tbsp. chopped cilantro
• chopped Jalapeno pepper to taste
• 1 tbsp. lime juice
• 1 tbsp. lemon juice
• 8 asparagus spears

Preparation:
Heat skillet over medium high heat, add 1 tsp coconut or olive oil to coat. When oil shimmers but does not smoke add salmon fillet. Cook until bottom half of salmon turns opaque. About 3 minutes. Flip and cook the other side. For Salsa combine mango, pepper, green onion, cilantro, jalapeno, lime juice and lemon juice. Let sit 15 minutes for flavor to blend. Serve over grilled salmon with steamed asparagus rubbed with a little olive oil and sea salt.

Nutrition Information:

• 300 calories

                       
                                      Grilled Chicken & Avacado Dish

Ingredients:
* 1 organic chicken breast
* 1 ripe avocado
* A handful of fresh coriander
* The juice of 1/2 lemon
* Sea Salt or Hymalayan rock salt, ground black pepper, extra virgin olive oil
* Ground turmeric
* Ground cumin
* 2Tsp of Onion Powder

Preparation:
Preheat the grill.  Cover the chicken breast in a mix of ground turmeric, cumin, 
salt and pepper.  Grill the chicken for about 4mins on each side until cooked but 
still juicy.  Leave it to rest for a couple of minutes.  Chop the avocado into cubes
into a bowl.  Add a generous amount of chopped coriander.  Season with a little 
salt, pepper, extra virgin olive oil and the juice of half a lemon mix it all well.
Serve on a plate with the chicken breast.


NUTRITION:
* 350 Calories