Print Yum Caribbean Jerk Seasoned Pan Fried Flounder Ingredients6 oz. Flounder fillets 2tablespoons Caribbean Jerk Seasoning salt and pepper to taste 1teaspoon olive oil 1/2 cup chicken stock juice from 1 lime 2tablespoons unsalted butter 1roasted green pepper, minced hot sauce (optional)InstructionsSeason the flounder fillets w/ the jerk seasoning, and a little bit of salt and pepper, if desired. Heat the olive oil in a…
Print Yum Quinoa & Turkey Casserole with Fried Plantain Ingredients1 onion (large, peeled and diced) 1 tbsp olive oil 6 mushrooms thinly sliced 2 garlic cloves 1/2 cup acorn squash (sliced) 1 lb ground turkey 1 1/2 tsps poultry seasoning 1 tsp sea salt 1/4 tsp black ground pepper 1 1/2 cups low sodium chicken broth 1 cup quinoa (rinsed) 1/4 cup fresh parsley diced 6 ozs reduced fat monterey jack cheese (shredded)InstructionsPreheat oven to 350°F. In a skillet, sauté onion in olive oil on medium-high heat for 2 to…
Print Yum Skillet Cajun Spiced Flounder Ingredients1 tsp olive oil 24 ozs flounder fillets (or any white fish such as tilapia) 3/4 cup onion (chopped) 2 cloves garlic (minced) 3/4 cup green bell pepper (diced) 21/2 cups tomatoes (chopped) 1 tbsp seasoning (Cajun spice) InstructionsIn a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft. Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes. Lay fish fillets in the sauce, cover and…
Print Yum Marinated and Cream Cheese Stuffed Salmon Ingredients1 cup low sodium soy sauce 3 tbsp honey 2 tbsp dijon grain mustard whole 1 tsp ground ginger 4 cloves garlic 1/2 tsp red pepper flakes (or to taste) Salmon fillets 3/4 cup cream cheese, soften 3 green onions (finely chopped) 1/2 tsp dijon grain mustard whole 1/2 cup teriyaki sauce 1 tbsp sesame seedsInstructionsStir together the soy sauce, honey, 2 tablespoons mustard, ginger, garlic, and red pepper flakes in a medium bowl.…
Print Yum Cajun Grilled Chicken with mango salsa, black beans, and brown rice Ingredients2 tablespoons olive oil 1 cup diced onion 1 cup diced bell peppers, red, yellow, and green 3 medium cloves garlic, finely minced 1 cup brown rice 1 teaspoon Cajun seasoning 1 teaspoon salt 1/4 teaspoon ground black pepper 1 1/2 cups diced mango 1 can petite diced tomatoes, drained 1 can black…