60g chocolate Nitrean protein powder
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice

Blend all ingredients in blender until smooth.

Nutritional Information per serving
Calories: 445
Fat: 6.5g
  Sat Fat: .75g
Carbohydrates: 44.5g
  Sugars: 1.5g
  Fiber: 6g
Protein: 55.5g

2 7-oz salmon steaks
3 Cloves garlic
3/4 Cup cilantro leaves
2 Tablespoons olive oil
Juice from 1 small lime
Salt and fresh ground pepper to taste
1 large tomato, seeded and chopped

Preheat oven to 400 F

1) Put the garlic, cilantro, olive oil, lime juice, salt and pepper in a food processor or blender. Blend until creamy.
2) Spray baking sheet with Pam or other non-stick cooking spray and place salmon steaks on it.
3) Spread the cilantro paste on the salmon.
4) Scatter the chopped tomato over the salmon.
5) Add more salt and pepper, if desired.
6) Bake until well-cooked, about 15 minutes. Serve immediately.

Nutritional Information per serving
Calories: 460
Fat: 34g (good EFAs from the salmon and olive oil)
  Sat Fat: 9g
Carbohydrates: 4g
  Sugars: 0g
  Fiber: 0g
Protein: 37g

3 Tbsp reduced fat sour cream
1 Tbsp dijon mustard
1 Tbsp fresh dill (chopped)
3 cloves fresh garlic (chopped)
Juice from 1/2 medium lemon
1/8-1/4 tspn red pepper
Salt and fresh ground black pepper to taste
(2-4) 7oz. Atlantic salmon steaks

Yield: 2-4 servings

Nutritional Information per serving
Calories: 385
Fat: 23.5g (don’t worry–it’s good EFAs from the salmon!)
  Sat Fat: 7g
Carbohydrates: 6g
  Sugars: 2g
  Fiber: 0g
Protein: 38g

1 tablespoon margarine, divided
Vegetable cooking spray
1/3 cup finely chopped shallots
1/2 pound fresh shiitake mushrooms, stems removed
1 1/2 cups dry red wine, divided
1 (10.5 ounce) can beef consomme, undiluted and divided
Cracked pepper
4 (4 ounce) filet mignon steaks (about 1 inch thick)
1 tablespoon low-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon fresh chopped thyme
Fresh thyme sprigs (optional)

1) Melt 1 1/2 teaspoons margarine in a nonstick skillet coated with cooking spray over medium heat. Add shallots and mushrooms; saute 4 minutes. Add 1 cup wine and 3/4 cup consomme; cook 5 minutes, stirring often. Remove mushrooms, and place in a bowl. Increase heat to high; cook wine mixture 5 minutes or until reduced to 1/2 cup. Add to mushrooms in bowl; set aside. Wipe skillet with a paper towel.

2) Sprinkle desired amount of cracked pepper over steaks. Melt remaining 11/2 teaspoons margarine in skillet coated with cooking spray over medium heat. Add steaks; cook 3 minutes on each side or until browned. Reduce heat to medium-low, and cook 1 1/2 minutes on each side or to desired degree of doneness. Place on a serving platter, and keep warm.

3) Combine soy sauce and cornstarch; stir well. Add remaining 1/2 cup wine and consomme to skillet; scrape skillet with a wooden spoon to loosen browned bits. Bring to a boil; cook 1 minute. Add mushroom mixture, cornstarch mixture, and chopped thyme; bring to a boil, and cook, stirring constantly, 1 minute. Serve with steaks. Garnish with thyme sprigs, if desired.

Nutritional Information per Serving (3oz. steak & 1/2 cup sauce)
Calories 250 (39% from fat)
Fat 10.7g
  Sat Fat 3.6g
Carbohydrate 9.4g
  Fiber 0.9g
Protein 28.5g
Cholesterol 84mg
Iron 5.1mg
Sodium 712mg
Calcium 30mg

INGREDIENTS
1 tablespoon olive oil
2 cups chopped onion
1/2 teaspoon fennel seeds, crushed
2 cloves garlic, minced
2 (14.5 ounce) cans no-salt-added whole tomatoes, undrained and chopped
1 pound green peppers, roasted and peeled
1 pound sweet red peppers, roasted and peeled
1 pound sweet yellow peppers, roasted and peeled
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
8 cups cooked penne (short tubular pasta), (cooked without salt or fat)
1/2 cup thinly sliced fresh basil
1/2 cup freshly grated Parmesan cheese

DIRECTIONS
1) Heat olive oil in a large nonstick skillet over medium-low heat. Add chopped onion, fennel seeds, and garlic; cover mixture, and cook 10 minutes or until tender, stirring occasionally. Add chopped tomatoes to onion mixture, and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes, stirring occasionally.

2) Cut roasted green, red, and yellow peppers into julienne strips. Add roasted pepper strips, salt, and freshly ground pepper to tomato mixture; cook 3 minutes or until thoroughly heated.

3) Combine tomato mixture, cooked pasta, and basil in a large bowl, and toss mixture well. Sprinkle with Parmesan cheese.

Roasted Peppers
Cut the peppers in half, and remove the seeds and membranes. Then place the peppers on a baking sheet, and press each with the palm of your hand to flatten them.

Broil the peppers 5 1/2 inches from heat 15 to 20 minutes or until the skins are blackened. Immediately plunge the charred peppers into a bowl of ice water.

Peel the charred skins from the peppers, and discard the pepper skins. The soft, slippery roasted pepper flesh will be ready to use or to freeze.

Nutritional Information
Serving size: 1 1/2 cups
Calories 279 (15% from fat)
Fat 4.8g
  Sat Fat 1.6g
Carbohydrate 48.9g
  Fiber 4.4g
Protein 10.7g
Cholesterol 5mg
Iron 3.2mg
Sodium 278mg
Calcium 144mg