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

Seared Ahi Tuna with Stir Fry Veggies for Two!

Seared Ahi Tuna w/ Stir Fry Veggies


2 Blue Ribbon Foods Tuna Steaks

1 Blue Ribbon Foods Oriental Vegetable Blend Package

5 tablespoons Sesame Seeds

2 tablespoons Coarse Ground Pepper Corn

3 tablespoons Kosher Salt

1 tablespoon Garlic Powder

4 tablespoons Vegetable Oil (or Oil Substitute)

1/4 cup Lemon Juice

1/3 cup Soy Sauce



1.) Thaw Tuna Steaks on plate and/or open rack for 15-20 minutes; thaw stir fry veggies in warm water for 10-15 minutes.

2.) Combine 4 TBSP sesame seed, 2 TBSP pepper corn, 2 TBSP salt, 1 TBSP garlic powder.

3.) Pour mixed ingredients out on a plate and dust all sides of the steaks.

4.) Pour 2 TBSP oil into a non-stick sauté pan; sear tuna steaks on all sides roughly 30 seconds each side.

5.) Remove tuna from pan, cover and set aside for cooling.

6.) Pour 2 TBSP oil into a non-stick sauté pan-add remaining 1 TBSP sesame seeds to pan for 1 minute of light toasting.

7.) Add thawed mixed vegetable packed to pan and sauté for 3 minutes, stirring frequently.

8.) Add ¼ cup lemon juice-stir.

9.) Add 1/3 cup soy sauce-stir.

10.) Add 1 TBSP salt-stir; cover pan to steam for 2 minutes without heat.

11.) Slice tuna thinly for maximum flavor and add a side of jasmine rice if desired.

Enjoy!  🙂


Slow Cooker Shrimp with Thyme and Sweet Pea Quinoa

Serves 8

As a registered dietitian, I love hosting healthy dinner parties. One of my favorite ingredients is shrimp, because it’s a lean protein and good source of vitamin D. However, it can be tricky to cook a large batch of shrimp just in time for your guests without overcooking it. The beauty of using a crock pot is that you can allow your dish to finish cooking while you greet your guests. The bell peppers in this dish provide more than aesthetic appeal as a good source of potassium and the antioxidants beta-carotene and capsaicin. Quinoa is an excellent plant-based source of protein that provides all the essential amino acids as well as plenty of fiber. Unlike other starchy vegetables, peas also provide protein and fiber which are nutrients beneficial for satiety and blood glucose control. Serve this colorful dish that requires little active preparation time and be assured that your guests will receive a delicious meal with a host of nutritional benefits.

Ingredients For the Quinoa:
1.5 cups quinoa, rinsed
½ cup finely diced onion
2 cloves garlic, pressed or diced
3 cups vegetable broth
1/4 cup white wine
1 cup sweet peas
5 sprigs of fresh thyme

For the shrimp:
2 lbs. Blue Ribbon shrimp, peeled and de-veined
1 cup each of red, orange, and yellow bell peppers, cut into strips
1 onion, cut into strips
4 cloves of garlic, thinly sliced
1/2 cup of vegetable broth
1 cup white wine
1 Tbsp. fresh thyme
5 fresh bay leaves
Salt and white pepper to taste
Juice of one lemon

1. Bring vegetable broth and wine to a boil. Add quinoa and peas, reduce to a simmer, and cover. Cook 25-35 minutes, stirring often. Quinoa is done when it “pops” and looks like it has formed tails.

2. Sauté garlic, peppers, and onions with vegetable broth until slightly softened. Transfer to crock pot, add herbs, wine, and shrimp. Cook 30 minutes on low setting or until shrimp are pink and curled. Squeeze with fresh lemon juice and serve.

Nutrition information (per serving): 338 calories, 5 grams of fat, 31 grams of carbohydrates, 5 grams of fiber, 34 grams of protein

Stuffed Pine Nut Crusted Chicken

4 servings

While paying attention to the ingredients used when cooking is crucial, the preparation method must also be considered. Baking, roasting, poaching, and boiling are ways to prepare foods without adding any cooking fat, which helps to avoid unnecessary calories. To satisfy the urge for something crisp and crunchy, try this recipe which uses pine nuts to add texture. Like other nuts, pine nuts are a good source of heart-healthy fats and magnesium. Magnesium is a mineral that most Americans may not be getting enough of, and it has been shown to reduce the risk of type 2 diabetes and hypertension. So exchange fried chicken, which is full of trans fat and refined carbohydrates, for this dish instead for fewer calories and greater nutritional value.

4 Blue Ribbon chicken breasts
16 fresh mozzarella pearls (or 4 ounces cubed mozzarella)
½ cup pine nuts
½ cup egg whites
1/2 cup diced plum tomatoes
½ cup diced green and yellow bell peppers
2 Tbsp. balsamic vinegar
4 cloves minced garlic
4 tsp. oregano
2 lemons
Salt and pepper to taste

1. Preheat oven to 375 degrees.
2. Slice chicken breasts down the middle to create a pocket and squeeze with juice from the lemons. Season with salt and pepper.
3. Use a food processor or spice grinder to blend pine nuts into a course powder.
4. Coat each chicken breast with egg whites followed by pine nuts and arrange in baking dish coated with non-stick cooking spray.
5. Combine tomatoes, diced bell peppers, salt, pepper, garlic, and balsamic vinegar.
6. Stuff each chicken breast with the tomato and pepper mixture, followed by 4 pearls (or 1 ounce) of mozzarella. Sprinkle with oregano.
7. Bake for 30 minutes or until golden brown. Serve atop a bed of baby greens.

Nutritional information for one chicken breast: 328 calories, 31 grams of protein, 20 grams of fat, and 2 grams of fiber.