BREAKFAST
Protein-Packed Blueberry Lemon Ricotta Pancakes
2 cups frozen wild blueberries
1⁄2 cup water
1⁄4 cup sugar
1 cup plain Greek yogurt
1 cup low-fat cottage cheese or
ricotta
3 eggs
Juice of 1 lemon
1 cup white whole wheat flour (we like King Arthur's, but these can be just as easily made with white flour—you'll just sacrifice a few grams of fiber.)
1⁄2 tsp baking soda
Pinch of salt
DIRECTIONS
1. Mix the blueberries, water, and sugar in a saucepan.
2. Cook over low heat, stirring often, for 10 minutes or until the blueberries begin to break apart.
3. Whisk together the yogurt, cottage cheese, eggs, and lemon juice in a bowl.
4. Mix the flour, baking soda, and salt in another bowl. Add the flour to the yogurt mixture and stir just until blended.
5. Heat a large skillet or sauté pan over medium-low heat.
6. Coat with nonstick cooking spray and add batter in large spoonfuls (about 1⁄4 cup each).
7. Flip the pancakes when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm blueberries.
LUNCH
Grilled Chicken Salad w/ Seasonal Fruit
1-pound skinless, boneless chicken breast halves
½ cup pecans
⅓ cup red wine vinegar
½ cup white sugar
1 cup vegetable oil
½ onion, minced
1 teaspoon ground mustard
1 teaspoon salt
¼ teaspoon ground white pepper
2 heads Bibb lettuce - rinsed, dried and torn.
1 cup sliced fresh strawberries.
Directions
1. Preheat the grill to high heat. Lightly oil the grill grate.
2. Grill chicken until juices run clear, about 8 minutes per side. Remove from heat, cool, and slice. Set aside.
3. Meanwhile, place pecans in a dry skillet over medium-high heat. Cook pecans, stirring frequently, until fragrant, about 8 minutes. Remove from heat and set aside.
4. Combine red wine vinegar, sugar, vegetable oil, onion, mustard, salt, and pepper in a blender. Process until smooth.
5. Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, and pecans. Drizzle with dressing to serve.
DINNER
Veracruz-Style Red Snapper
2 tablespoons olive oil
½ white onion, diced
3 cloves garlic, minced
1 tablespoon capers
1 tablespoon caper juice
1 cup cherry tomatoes, halved
⅓ cup pitted, sliced green olives (such as Castelvetrano)
1 jalapeno pepper, seeded and chopped
2 teaspoons chopped fresh oregano
2 teaspoons olive oil
2 (7 ounce) red snapper fillets, cut in half
salt and pepper to taste
½ teaspoon cayenne pepper, or more to taste
2 limes, juiced
Directions
1. Preheat oven to 425 degrees F (220 degrees C).
2. Heat olive oil in a skillet over medium heat. Stir in onion; cook and stir until onions begin to turn translucent, 6 to 7 minutes.
3. Cook and stir in garlic until fragrant, about 30 seconds. Add capers and caper juice; stir to combine.
4. Stir in tomatoes, olives, jalapeno pepper, . Cook and stir until jalapeno pepper softens and tomatoes begin to collapse, about 3 minutes. Remove from heat; stir in oregano.
5. Drizzle 1 teaspoon olive oil into a small baking dish. Sprinkle in 1 tablespoon of the tomato-olive mixture. Top with 1 snapper fillet, salt, black pepper, and cayenne pepper. Top with more filling and juice from 1 lime. Repeat with remaining snapper fillet, seasoning, and lime juice in a second baking dish.
6. Bake in the preheated oven until fish is flaky and no longer translucent, 15 to 20 minutes.
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