Pan-Seared Sirloin w/ Smokey Dry Rub and Parmesan Mashed Cauliflower

Most of us can agree that there’s nothing better than sitting down to a big, juicy steak and some creamy mashed potatoes. Most of us can also agree that doing that regularly wouldn’t be best for our health or our waistlines. When it comes to choosing steak, cook a lean cut like sirloin, and trim off any visible fat. This way, you get the taste and protein you want, without all the calories. For a low-carbohydrate, low-calorie alternative, try mashed cauliflower! I sautéed some peppers and onions in the pan with the remaining steak juices to add some color to the plate.

Pan-Seared Sirloin with a Smokey Dry Rub and Parmesan Mashed Cauliflower – Makes 2 Servings


  • 8 oz. Blue Ribbon Foods sirloin
  • 1 tablespoon paprika
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 tablespoon oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon allspice
  • ¼ teaspoon cinnamon
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For the mashed cauliflower:

  • 8 oz. Blue Ribbon Foods cauliflower
  • 4 tablespoons plain Greek yogurt
  • 2 teaspoons onion powder
  • 2 tablespoons parmesan
  • 1 teaspoon cumin


  1. Thaw steak in warm water for 10-15 minutes.
  2. Combine all the spices for the steak. Dredge the sirloin in the spice mixture.
  3. Coat a nonstick pan with olive oil
  4. Saute the steak over high heat for three minutes on each side. Add an addition five minutes for a medium-well steak.
  5. Steam the cauliflower until soft.
  6. Puree cauliflower in a blender with Greek yogurt, parmesan, and spices.

Nutrition information per serving: 245 calories, 5 grams carbohydrate, 11 grams fat, 30 grams protein

Filet Mignon w/ Scallopini-Valentine’s Day Special


Filet Mignon

2 Blue Ribbon Foods Tenderloin Filets

1 TBSP Olive Oil

1 tsp Salt & Pepper

2 TBSP Butter

1 Sprig Rosemary

2 Crush Garlic Cloves



1.) Thaw filets in warm water for 10-15 minutes, while that is thawing boil 4 ½ cups of water for Linguine.

2.) Lather Filets in 1 tbsp olive oil on both sides, and sprinkle 1 tsp Salt and Pepper.

3.) Cook for 5-7 minutes for each side, then add 2 tbsp butter, 1 sprig of fresh rosemary and 2 crushed garlic cloves to same pan.

4.) Spoon the butter mixture over cooking filets for about a minute on each side, then tent some foil over the filets and let sit for 5 minutes.



Scallop Linguine

1 Pack Blue Ribbon Foods Scallops

1 Pack Diced Onions

2 Portions Alfresco Linguine

1TBSP Butter

1TBSP Olive Oil

¼ Cup Olive Oil

1/2 Cup Diced Onion

1 tsp Minced Garlic

1 Cup Vegetable Stock

¼ Cup White Wine

1 TBSP Lemon Juice

½ tsp Salt & Pepper

2 tsp Corn Starch-2tsp Water

¼ Cup Chopped Parsley




1.) Thaw Scallops and diced onion package in warm water for 10-15 minutes.

2.) Add 2 portions of Alfresco Linguine with a teaspoon of Salt; cook for 7-10 minutes.

3.)Add 1 tbsp butter to 1 tbsp olive oil prior to cooking the scallops for 2-3 minutes on all sides.

4.) In another pan add ¼ cup of olive oil, ½ cup of diced onions, 1 tsp minced garlic and sauté ingredients for 2-3 minutes on medium heat.

5.) Lower heat and add 1 cup of vegetable stock, ¼ cup white wine, 1 tbsp salt and pepper bring to a low boil.

6.) Gradually and slowly add 2 tbsp and 2 tbsp water mixture to sauce and continue stirring to increase its thickness.

7.)Mix in ¼ cup chopped parsley prior to mixing in the cooked pasta as well as the desired amount of cooked scallops.



Carmel Fudge Pecan Cake

Remove from freezer and its packaging and allow the dessert to thaw at room temperature for 30-45 minutes prior to serving.


Enjoy! 🙂

Big Game Day Grilling Special



Bison Sliders

1 LB Blue Ribbon Foods Ground Carolyn Bison

2 tsp Worcestershire Sauce

2 tsp Garlic Powder

2 tsp Onion Powder

1 tsp Dried Parsley

1 tsp Chilli Flakes

1 TBSP Salt & Pepper

½ Cup Mayonnaise

½ Cup Sour Cream

1 TBSP Dijon Mustard

1 tsp Siracha

1 tsp Cajun Seasoning


1.) Thaw Bison in warm water for 10-15 minutes, while that is thawing heat grill to 400°.

2.)Mix, garlic powder, onion powder, dried parsley, chilli flakes, salt and pepper mix and worcestershire sauce with bison meat.

3.) Portion seasoned meat into preferably 8 medium sized patties.

4.) Cook on grill for 4-5 minutes each side.

For Dressing:

1.) Mix together; mayonnaise, sour cream, dijon mustard, sprinkle a little cajun seasoning for added flavour.

2.) Spread on slider bun for optimal flavouring!

Enjoy! J


Chicken Kabobs


3 TBSP Chillie Powder

2 TBSP Ground Cumin

½ tsp Garlic Powder

½ tsp Salt & Pepper


1.) Thaw kabobs and corn on the cob in warm water for 10-15 minutes, while that is thawing heat grill to 400° (if it is not already on).

2.)Mix together chillie powder, ground cumin, garlic powder, salt & pepper before sprinkling the seasoning on all sides of the kabobs.

3.) Cook chicken and corn on the cob on the grill for 4-5 minutes for each side.

Enjoy! J


Spicy Italian Sausage

1 Package of Blue Ribbon Foods Spicy Italian Sausage Links

Cayenne Pepper (personal preferred usage)



1.) Thaw sausage links in warm water for 10-15 minutes, while that is thawing heat grill to 400° (if it is not already on).

2.) Rub cayenne seasoning thoroughly over sausage links.

3.) Cook sausages on the grill for 4-5 minutes for each side.

Enjoy! J

Blackened Chicken Caesar Pasta


2 Blue Ribbon Foods Chicken Breasts

1 Blue Ribbon Foods Spinach Package

8oz Pasta

Kosher Salt

1 Red Bell Pepper

1 White Onion

1 Box Fresh Mushrooms

Fresh Parsley

1 cup Caesar Dressing

4 tablespoons Cajun Seasoning

2 tablespoon Garlic Powder

2/3 cup Olive Oil (or Oil Substitute)

1/3 Parmesan Cheese



1.) Thaw chicken breasts and spinach package in warm water for 10-15 minutes.

2.) Boil 4 ½ cups of water with a teaspoon of Salt.

3.) Add 8 ounces of pasta to boiling water; cook for 7-10 minutes.

4.) Slice chicken breasts into cubes and move to a bowl for seasoning.

5.) Coat chicken with 1/3 cup of olive oil, salt, 1 tbsp of garlic powder, 2 tbsp Cajun seasoning; mix together thoroughly.

6.) Cook chicken on medium heat for 5-8 minutes.

7.) Slice half of the red bell pepper, dice half of the white onion and finely chop 1/3 cup fresh parsley.

8.) In the same pan, add 1/3 cup olive oil and add: diced onion, fresh mushrooms, bell pepper.

9.) Sprinkle salt, 1 tbsp garlic powder, 2 tbsp Cajun seasoning-stirring veggies constantly.

10.) Lower pan temperature, add chicken and cooked pasta to vegetable mix.

11.) Add 1 cup of Caesar dressing, mix thoroughly and cook for 1 minute before mixing in a ½ cup of spinach.

12.) Top pasta dish off with a little parmesan cheese and freshly chopped parsley for the perfect Blacked Chicken Cesar Pasta!

Enjoy!  🙂


Southwest Casserole

We all know it can be hard to eat healthy during the holidays. We are often dining out at parties and events, and our mealtimes can be delayed. That’s why it’s so important to have a filling meal on hand. Whether you’re hosting, bringing a dish, or having something before attending an event, this casserole is perfect to provide you with the nutrition you need and the satisfying flavor you want. Casseroles are great for serving multiple people, or to keep in the fridge so you don’t have to prepare several meals throughout the week. This one is full of protein and fiber to stave off hunger, and to keep your blood sugar stable. This will give you the energy you need to get through the busy holiday season, and the right balance of nutrients to help you maintain your weight. The cauliflower in this dish is used in place of rice, so that you can save your carbohydrates for your favorite holiday treat instead!


Low-Carb Southwest Chicken Casserole (Makes 10 servings)


  • 1 head fresh cauliflower, grated
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced or pressed
  • 1 Tbsp. cumin
  • 1 Tbsp. paprika
  • 1 Tbsp. chili powder
  • 1 pound Blue Ribbon chicken breast, diced, season with salt and pepper to taste
  • Juice of 1 lime
  • 1 diced green bell pepper
  • 1 15.5 oz. can black beans, rinsed and drained
  • 1 15.5 oz. can crushed tomatoes
  • 1 Tbsp. oregano
  • 1 Tbsp. crushed red pepper flakes


  1. Grate cauliflower or use food processor to “rice” it. Steam in the microwave for 4 minutes. Combine with olive oil, garlic, and spices, and press into the bottom of a 13×8 inch pan.
  2. Sauté chicken, onion, and bell pepper with lime juice until chicken is no longer pink. Layer on top of cauliflower in pan.
  3. Pour black beans on top, followed by crushed tomatoes.
  4. Sprinkle oregano and crushed red pepper on top. Add cheese if desired. Bake for 20-30 minutes, until heated through.

Nutrition Facts per serving: 135 calories, 3 g fat, 16 g carbohydrate, 6 g fiber, 14 g protein