Turkey meatballs

1/2 lb ground turkey (preferably with dark meat)
1 slice whole wheat bread, crumbled
3 oz Parmesan (1/4 cup?)
1/4 cup grated carrot
1/4 cup minced onion
1 clove garlic
parsley and thyme

Combine and form into meatballs. Broil 10 minutes.


Mayo clinic diet servings:

Protein and dairy: 5
Carbs: 1
Veg: 1

20 minute brownies

1 cup butter
1/3 cup cocoa
2 cups flour
2 cups sugar
1 tsp soda
½ tsp salt
2 eggs (beaten)
½ cup buttermilk
1 ½ tsp vanilla

Frosting
¼ cup butter
3 tbsp cocoa
3 tbsp buttermilk
2 ¼ cup powdered sugar
½ tsp vanilla

Heat butter, cocoa, and 1 cup water to boiling. Remove from heat and add other ingredients. Pour into greased pan (15x10) or 2 9x9x2 bake in 375 oven for 20 min. Frost immediately.

Macaroni Salad

8 oz uncooked whole wheat macaroni
salad shrimp or canned salmon
cherry tomatoes
celery
1 tbsp mayo

3 tbsp plain nonfat yogurt
1 tbsp cider vinegar
1 teaspoon sugar
1 teaspoon kosher salt
1/4 teaspoon white pepper
1/4 cup green onions, sliced

Cook macaroni and drain.

In a large bowl, mix together the mayo, yogurt, vinegar, sugar, salt, pepper, green onions and jalapeno. Stir in the macaroni. Refrigerate until chilled before serving, at least 30 minutes.

Mayo clinic diet servings:

?

Fish tacos

Firm, white fish fillets (mahi mahi, cod, halibut) [6 oz halibut]
red spice rub
lime juice
canola oil [2 tsp]

Cilantro-Lime sour cream [use fat-free sour cream, 4 tbsp per serving]
- 1 container sour cream
- juice of 1 fresh lime
- handful of cilantro
- 1/2 tsp cracked black pepper

tortillas or pitas [1 whole wheat pita]
shredded cabbage [1 cup]
tomatoes [1 medium]
avocado [skip]
green onion, chopped [1]
mango, chopped [1/2 cup]

Preheat broiler and spray broiling pan with nonfat cooking spray.  Rub a bit of oil over fish fillets, then sprinkle on the spice rub.  Place fish on broiling pan and broil 5-6 minutes or till fish flakes easily, turning once.  Squeeze a bit of lime juice over the cooked fillets.

[Diet dinner notes in brackets]

Mayo clinic diet servings:

Protein and dairy: 2
Fats: 3
Carbs: 2
Veg: 2
Fruits: 1

Red spice rub

1/2 cup paprika
2 tbsp cayenne pepper
5 tbsp black pepper
6 tbsp garlic powder
3 tbsp onion powder
2.5 tbsp dried oregano
2.5 tbsp dried thyme

Combine and store in an airtight jar.

Red chicken

4 boneless, skinless chicken breasts- trimmed and pounded to even thickness

Brine: 3/4 combined sugar and kosher salt in two cups water.

Brine the chicken in a gallon plastic bag for 1.5 hours.  Rinse and brush with oil.  Rub a few tablespoons of the red spice rub into the chicken.  Preheat oven to 450.  Roast chicken for 12 minutes per side.

Red spice rub:
1/2 cup paprika
2 tbsp cayenne pepper
5 tbsp black pepper
6 tbsp garlic powder
3 tbsp onion powder
2.5 tbsp dried oregano
2.5 tbsp dried thyme

Combine and store in an airtight jar.

Mashed potatoes

2 lbs Yukon Gold potatoes, peeled and cut into large, even chunks
3/4 tsp salt
6 tbsp butter, softened
1 cup whole milk or half-and-half, warmed
pepper

Put the potatoes in the Dutch oven, add cold water to cover, and 1/2 tsp salt.  Bring to a boil and cook over medium heat 15-20 minutes, till the potatoes are fork-tender.

Drain well and return to low heat. Add the warm milk and mash, adding butter a bit at a time.  Season with 1/4 tsp salt and pinch of pepper.