total time 30 MINUTES 1 Hour – SERVES 4

  • 2 Cups of non-fat milk
  • 1/4 cup unsalted butter (diced)
  • 1 teaspoon of Kosher salt
  • 1 cup of stone ground grits
  • 1 teaspoon of black pepper
  • 1 cup of shredded sharp cheddar
  • 1 1/2 lb. of large peeled/deveined shrimp
  • 2 teaspoons of creole seasoning
  • 1 tablespoon of extra-virgin olive oil
  • 8 oz of Andouille of diced sausage
  • 1 small yellow diced onion
  • 1 diced green bell pepper
  • 3 garlic minced cloves
  • 1 can of tomatoes (14.5 oz)
  • 1 cup of low-sodium chick stock
  • 1/2 cup of sour cream
  • 1 teaspoon of salt and pepper
  • 2 tablespoon of freshly sliced scallions to garnish

Instructions

  1. You will start by preparing the grits with 2 cups of water, milk, butter and 1/2 of salt. Bring to a boil in a medium sized pot. When the water has boiled, stir in the grits slowly. Reduce heat and allow the grits to simmer. Continue to stir grits until they have become thick, you can add more water to grits if needed to get that creamy texture.
  2. While the grits continue to simmer, start preparing the shrimp. Toss the shrimp in a medium sizes bowl with the creole seasoning. Add olive oil to a large skillet pan over medium high-heat.
  3. Add the diced sausage to the skillet until fully cooked. Transfer the sausage to a plate and set to the side. Add the shrimp to the same skillet and cook for 1 1/2 minutes on each side until fully cooked. You will then transfer the shrimp to the same plate as the sausage.
  4. Add the diced onion and bell pepper to the skillet and cooked until softened for 5 minutes. Add garlic and cook for 1 minute. Add 1 can of tomatoes (undrained) and stock and cook on high-heat. When mixture is boiling, reduce the heat to medium and allow to simmer until majority of liquid has evaporated for 6 to 8 minutes.
  5. Add shrimp and sausage for about 3 minutes. Add sour cream to mixture and taste and add salt and pepper as needed. When the grits are done add pepper and cheddar cheese into the grits. Add salt as needed to adjust taste.
  6. Serve grits onto a plate and top with the shrimp and sausage mixture and garnish with scallion.

Total Time 33 Minutes – Serves 4 CALORIES 242

  • 2 cups of small halves carrots
  • I russet potato (homestyle cube cut)
  • 1 cup of halved shallots
  • 1/4 teaspoon of kosher salt
  • 2 tablespoon of olive oil
  • 1/2 teaspoon of black pepper
  • 1 teaspoon of rice vinegar
  • 1 teaspoon of whole grain mustard
  • 1 teaspoon of fresh parsley

Instructions

Preheat your oven to 450°F and combine halve carrots, homestyle cut potatoes, salt, 1 teaspoon of olive oil, and 1/4 teaspoon black pepper on a baking sheet. Bake 450°F until vegetables are cooked and golden for 25 minutes. After the carrots and potatoes are golden, add shallots to the pan with the carrots and potatoes and cook for another 5 to 8 minutes. Whisk the rice vinegar, parsley, 1 tablespoon of olive oil, whole grain mustard, 1/4 teaspoon pepper in a small bowl, and drizzle this mixture over the cooked vegetables. Toss vegetables and mixture and serve.

appetizing vegetable soup in saucepan placed on stove

TOTAL TIME 35 MINUTES – SERVES 8

  • 3 teaspoons of Worcestershire sauce
  • 3 tablespoons of salt
  • 1 1/2 teaspoon of oregano
  • 1 teaspoon of pepper
  • 3 cups of mixed vegetables fresh or frozen
  • Half of an onion (diced)
  • Ground 93% lean turkey
  • 3 cups of turkey broth
  • 1 can of diced tomatoes
  • 1 teaspoon of tomato paste

Instructions

In a large pot, cook a container of lean ground turkey and half of diced onion until turkey is fully cooked and until onion is cooked. Add turkey or vegetable broth, a can of diced tomatoes (undrained), tomato paste, worcesterire sauce, salt, pepper, and oregano. Bring to a boil for 10 minutes. After 10 minutes reduce heat and let simmer for another 10 minutes. Stir in mixed vegetables and simmer for 12-15 minutes and enjoy.