15 Recipes

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Chef NickChef Nick CavataioCavataio15 Quick, Easy and Healthy Recipes15 Quick, Easy and Healthy Recipes

15 Quick, Easy and Healthy15 Quick, Easy and Healthy

RecipesRecipes

written by:

Chef Nick CavataioChef Nick Cavataio

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Table of Contents

Baked Turkey

4Barbecue Marinade 5

Breakfast Casserole 6

Crispy Orange Roughy 7

Crunchy Pecan Chicken -Low Carb 8

Honey Baked Ha 10!talian Toato "auce 13

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Leon # $arlic Chicken 14

Low %at $ra&y 16

Low %at 'egetable Lasagna

18Oateal Crisps 20

Peanut Butter Muffins 21

"uer "(uash "oup # )pple %la&or 22

"weet * "our "pareribs 24

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Baked TurkeyBaked Turkey

Baked Turkey

This one only has a few ingredients and never fails

!1 "12#$o%nd& t%rkey

!1 stick '%tter( sliced

!1)2 c%$ vegeta'le oil

!4 cloves large garlic( cr%shed

!1 t gro%nd alls$ice

!1 t seasoned salt

*reheat oven 350+, Clean and rinse o%t t%rkey cavity and $at dry Then $lace t%rkey in a*reheat oven 350+, Clean and rinse o%t t%rkey cavity and $at dry Then $lace t%rkey in a

roasting $an Caref%lly lift skin over 'reasts( thighs and dr%-sticks and insert '%tter .%' oilroasting $an Caref%lly lift skin over 'reasts( thighs and dr%-sticks and insert '%tter .%' oil

and cr%shed garlic cloves over t%rkey( then s$rinkle with alls$ice and seasoned salt Tie orand cr%shed garlic cloves over t%rkey( then s$rinkle with alls$ice and seasoned salt Tie or

skewer legs together to hold sha$e d%ring cooking Cover with al%-in%- foil /ake for 4skewer legs together to hold sha$e d%ring cooking Cover with al%-in%- foil /ake for 4

ho%rs( or a'o%t 20 -in%tes $er $o%nd eat ther-o-eter sho%ld read 180+, when insertedho%rs( or a'o%t 20 -in%tes $er $o%nd eat ther-o-eter sho%ld read 180+, when inserted

into the thickest $ortion of the 'reast away fro- the 'one .e-ove foil d%ring lastinto the thickest $ortion of the 'reast away fro- the 'one .e-ove foil d%ring last30 -in%tes of cooking 'aste with $an %ices to 'rown skin30 -in%tes of cooking 'aste with $an %ices to 'rown skin

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Barbecue MarinadesBarbecue Marinades

Barbecue Marinade

! 1 s-all onion( finely cho$$ed

! 1 T oil

! 1 T honey

! 3 T to-ato ketch%$

2 T soy sa%ce

! 1 t $re$ared -%stard

i all togetheri all together

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Breakfast CasseroleBreakfast Casserole

Breakfast Casserole

! 1 $kg ,at free hash 'rowns

! 1 $kg ean a%sage

! 4#6 egg whites( 'eaten or gg'eaters

! 8 o $ackage of shredded fat free cheddar cheese

*reheat oven 350#375 degrees /rown sa%sage and hash 'rowns in nonstick skillet season$otatoes with salt 9 $e$$er *%t hash 'rowns and sa%sage in 8 13: nonstick cake $an *o%r

egg whites over -it%re $read fat free shredded cheese over the to$ /ake for 45 -in%tes

;r %ntil( egg is cooked and cheese is 'rowned

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Crispy Orane RouhyCrispy Orane Rouhy

Crispy Orange RoughyCrispy Orange Roughy

! 1 $o%nd fresh or froen orange ro%ghy fillets

! 1 c%$ finely cr%shed tortilla

! 1 t dried oregano

! 1)2 t garlic $owder

! 1)2 t dried 'asil

! 1)4 c%$ ski- -ilk

! gg s%'stit%te to eeat oven to

450+, Co-'ine tortilla chi$s( oregano( garlic $owder and 'asil in ?#inch $ie $late or

'aking $an @hisk together -ilk and egg in another ?#inch $ie $late or 'aking $anAi$ fillets in -ilk -it%re then coat with tortilla chi$ -it%re *lace coated fish in

lightly greased 117#inch glass 'aking dish s$rinkle with re-aining cr%shed tortilla

chi$s /ake for 6 to ? -in%tes or %ntil fish flakes with fork $rinkle fillets withcheese contin%e 'aking 2 to 3 -in%tes or

%ntil cheese is -elted

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Crunchy !ecan Chicken "o# CarbCrunchy !ecan Chicken "o# Carb

Crunchy Pecan Chicken # Low Carb

! 1 c%$ gro%nd $ecans

! 1)2 c%$ grated $ar-esan cheese


! 1)2 t dried 'asil

! B'o%t c%$ le-on %ice for di$$ing

! 4 'oneless chicken 'reast halves( $o%nded to -ake flat and even in thickness

! 2 ta'les$oons ;live oil

Dn large shallow dish( co-'ine $ecans( cheese( garlic $owder and 'asil *lace le-on %ice inDn large shallow dish( co-'ine $ecans( cheese( garlic $owder and 'asil *lace le-on %ice in

another shallow dish Ai$ chicken in %ice( then coat with $ecan -it%re Dn large non#stickanother shallow dish Ai$ chicken in %ice( then coat with $ecan -it%re Dn large non#stick

skillet( heat oil till -oderately hot Bdd chicken cook 3 to 5 -in%tes on each side or %ntilskillet( heat oil till -oderately hot Bdd chicken cook 3 to 5 -in%tes on each side or %ntil

golden and cooked thro%ghgolden and cooked thro%gh

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Honey Baked Ha$Honey Baked Ha$

Honey Baked Ha

! 1)2 $iral#c%t s-oked ha- "a'o%t 7 l's f%lly cooked&! 1)2 $iral#c%t s-oked ha- "a'o%t 7 l's f%lly cooked&

! 1)2 c%$ *ear Nectar

! 1)2 c%$ ;range %ice

! 1)2 c%$ ,ir-ly $acked 'rown s%gar

! 1)2 c%$ >oney

*reheat oven to 375E , *lace ha-( c%t end down( in B 'aking $an i together*reheat oven to 375E , *lace ha-( c%t end down( in B 'aking $an i together

*ear nectar and orange %ice in a 'owl /ake ha- in a $reheated ;ven for*ear nectar and orange %ice in a 'owl /ake ha- in a $reheated ;ven for

15 -in%tes 'asting Twice with %ice -it%re i together 'rown s%gar and honey15 -in%tes 'asting Twice with %ice -it%re i together 'rown s%gar and honey

in a s-all 'owl /r%sh -it%re over ha- /ake ,or a'o%t another ho%r( or %ntilin a s-all 'owl /r%sh -it%re over ha- /ake ,or a'o%t another ho%r( or %ntil

internal te-$erat%re eas%res 140E on an instant .ead -eat ther-o-eterinternal te-$erat%re eas%res 140E on an instant .ead -eat ther-o-eter

erve D--ediatelyerve D--ediately

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%talian To$ato &auce%talian To$ato &auce

!talian Toato "auce

! 4 -edi%- onions( cho$$ed

! 3 garlic cloves( cr%shed

! 14 o cr%shed to-atoes

! c%$ to-ato $aste

! c%$ water

! F t ite salt

! t 'lack $e$$er

! 2 T canola oil

Dn a heavy#'ased sa%ce$an fry the onion and garlic in oil %ntil trans$arent Bdd to-atoes(Dn a heavy#'ased sa%ce$an fry the onion and garlic in oil %ntil trans$arent Bdd to-atoes(

to-ato $aste( water( salt and 'lack $e$$er i--er on very low heat forto-ato $aste( water( salt and 'lack $e$$er i--er on very low heat for

two ho%rs( stirring fre

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"e$on'(arlic Chicken"e$on'(arlic Chicken

Leon-$arlic Chicken

! 6 chicken 'reast fillets

! 1)2 c%$ -elted -argarine

! 3 clove garlic( -inced

! 3)4 c%$ dry 'read cr%-'s

! 1)2 c%$ *ar-esan cheese( grated

! 1 1)2 t $arsley( -inced

! 1 t salt

! *e$$er to taste

! 2 T -elted -argarine

! =%ice of 1 le-on

! *a$rika to taste

.inse chicken and $at dry Ai$ in -it%re of 1)2#c%$ '%tter and garlic Coat in -it%re of

'read cr%-'s( *ar-esan cheese( $arsley( salt and $e$$er Brrange in nonstick 'aking $anArile with 2 ta'les$oons '%tter and le-on %ice $rinkle with $a$rika Then 'ake at 325 ,

for 30 -in%tes or %ntil chicken is tender

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"o# )at (ra*y"o# )at (ra*y

Low %at $ra&y

! 1 3)4 c%$ chicken 'roth # witho%t fat

! 4 T cornstarch

! 1 t onion $owder


! 1 ts$ seasoning salt

! 1 chicken or vegeta'le flavor 'o%illon c%'e

! alt and $e$$er to taste

i well in sa%ce$an Cook over -edi%- heat( stirring %ntil s-oothi well in sa%ce$an Cook over -edi%- heat( stirring %ntil s-ooth

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"o# )at +eetable "asana"o# )at +eetable "asana

Low %at 'egetable Lasagna

! ? $ieces lasagna( %ncooked

! 1 -edi%- yellow onion( cho$$ed

! 1 t vegeta'le oil

! 2 garlic cloves( cr%shed

! 8 o%nces -%shroo-s( sliced thin

! 1)4 c%$ fresh $arsley( cho$$ed

! 1 10 o%nce $ackage froen s$inach( thawed( drained thoro%ghly

! 1)4 t salt! 1)2 t dried 'asil

! 1)2 t dried oregano

! 2 c%$s -eatless to-ato or s$aghetti sa%ce

! 1 15 o%nce container $art ski- or red%ced fat ricotta cheese

! 3)4 c%$ shredded( $art ski- -oarella cheese

! 2 T grated *ar-esan cheese

*re$are $asta according to $ackage directions drain and cover with cool water %ntil ready to%se @hile $asta is cooking( co-'ine onions and oil in a skillet over -edi%- heat %ntil

golden( a'o%t 5 -in%tes Bdd the garlic and cook a'o%t 1 -in%te $oon o%t half the onions

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and reserve for later Bdd the -%shroo-s to the onions in the skillet Cook( stirring overand reserve for later Bdd the -%shroo-s to the onions in the skillet Cook( stirring over

-edi%- heat( %ntil the -%shroo-s are tender and slightly 'rowned( a'o%t 7 -in%tes Bdd the-edi%- heat( %ntil the -%shroo-s are tender and slightly 'rowned( a'o%t 7 -in%tes Bdd the

$arsley and a $inch of salt transfer to a 'owl Bdd the reserved cooked onion and the s$inach$arsley and a $inch of salt transfer to a 'owl Bdd the reserved cooked onion and the s$inach

to the skillet Cover and cook over -edi%- heat %ntil the s$inach is wilted( a'o%t 3 -in%testo the skillet Cover and cook over -edi%- heat %ntil the s$inach is wilted( a'o%t 3 -in%tes

Gncover and cook over -edi%- heat to eva$orate any ecess -oist%re( a'o%t 1 -in%teGncover and cook over -edi%- heat to eva$orate any ecess -oist%re( a'o%t 1 -in%te

eason with a $inch of salt >eat oven to 350, Arain the lasagna and $at dry with $a$ereason with a $inch of salt >eat oven to 350, Arain the lasagna and $at dry with $a$er

towels i the oregano and 'asil with the to-ato sa%ce $read 1#c%$ to-ato sa%ce in thetowels i the oregano and 'asil with the to-ato sa%ce $read 1#c%$ to-ato sa%ce in the

'otto- of a 13 ? 3 inch $an Brrange 3 lasagna $ieces( slightly overla$$ing( in the $an'otto- of a 13 ? 3 inch $an Brrange 3 lasagna $ieces( slightly overla$$ing( in the $an

$oon the s$inach -it%re on to$ in an even layer $read with half of the ricotta $rinkle$oon the s$inach -it%re on to$ in an even layer $read with half of the ricotta $rinklewith 1)4 c%$ of the shredded -oarella cheesewith 1)4 c%$ of the shredded -oarella cheese

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Oat$eal CrispsOat$eal Crisps

Oateal Crisps

! Hegeta'le oil s$ray

! 1)2 c%$ vegeta'le oil s$ray

! 1)2 c%$ fir-ly $acked 'rown s%gar

! 1 t vanilla etract

! 2 c%$s

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!eanut Butter Muffins!eanut Butter Muffins

Peanut Butter Muffins

! gg'eaters( e

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&u$$er &uash &oup '&u$$er &uash &oup '

-pple )la*or-pple )la*or

"uer "(uash "oup - )pple %la&or

! 1 T olive oil! 1 T olive oil

! 1)2 s-all onion( cho$$ed fine

! 2 cloves garlic( -inced

! 1)2: $iece of ginger

! 2 cloves garlic

! 1)2 t c%-in

! 1)2 t coriander

! 1)2 t dry -%stard

! 1)4 t cinna-on

! 1 ts$ salt

! 6 -edi%- s%--er s

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Bdd onion and garlic in so%$ kettle with oil add c%-in( coriander( -%stard( cinna-on( salt(

and cayenne a%tI onion and garlic %ntil soft tir often *eel ginger *lace in 'lender with

1 T's$ water and 'lend Bdd 'lended ginger to so%$ $ot C%t s%--er s

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eet and &our &pareribseet and &our &pareribs

"weet and "our "pareribs

! 5 $o%nd $ork s$areri's c%t in serving sie $ieces

! 1 c%$ 'rown s%gar

! 3 T cornstarch

! 1 T dry -%stard

! 1 c%$ vinegar! 1 c%$ cr%shed $inea$$le( %ndrained

! 3)4 c%$ cats%$

! 3)4 c%$ water

! 1)3 c%$ finely cho$$ed onions

! 3 T ite soy sa%ce

! alt and $e$$er

$read ri's( -eaty side %$( in a single layer shallow $an /rown in 425, oven for 20

-in%tes drain off fat Co-'ine re-aining ingredients( ece$t salt and $e$$er( in a sa%ce$an

stir s-ooth Cook over -edi%- heat %ntil thick and glossy( stirring constantly $rinkle salt

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and $e$$er over 'rowned ri's s$oon a'o%t half of the sweet so%r sa%ce over -eat .ed%ce

heat to 350, and 'ake for 45 -in%tes T%rn ri's cover with re-aining sa%ce and 'ake for 30

-in%tes or -ore( or %ntil well done akes 6 servings

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Thai )ettuccine !ri$a*eraThai )ettuccine !ri$a*era

Thai %ettuccine Pria&era

! 1 $o%nd fett%ccine( $refera'ly whole grain

! 1 T $ean%t oil

! 2 heads 'roccoli( c%t into florets

! 2 'ell $e$$ers "1 red and 1 yellow&( c%t into short stri$s

! 2 t -inced fresh ginger

! 2 cloves garlic( -inced

! 1 can "14 o%nces& red%ced#fat cocon%t -ilk

! 2 T Thai red c%rry 'ase

! 1 T 'rown s%gar

! 1)4 c%$ cho$$ed $ean%ts

! 1)4 c%$ cho$$ed fresh 'asil

Cook the fett%ccine according to directions eanwhile( heat the oil in a wok or large( dee$

skillet over -edi%-#high heat @hen hot( add the 'roccoli and stir#fry for 10 seconds Bdd

a ta'les$oon or two of the $asta water( cover( and stea- %ntil the 'roccoli is %st 'right green

and 'arely tender( 1 to 2 -in%tes Bdd the $e$$ers and stir#fry for 1 -in%te Bdd the gingerand garlic and stir#fry for 1 -in%te -ore .e-ove to a 'owl and cover to kee$ war- Bdd

the cocon%t -ilk( c%rry 'ase( and 'rown s%gar to the $an and ret%rn to -edi%-#high heat

/ring to a 'oil( whisking %ntil thoro%ghly -ied .ed%ce the heat to -edi%- and si--er

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for 5 -in%tes Arain the $asta and $%t in a large 'owl or ret%rn to the $asta $ot i in a

few ta'les$oons of the c%rry sa%ce %st to -oisten the $asta tir the vegeta'les into the

re-aining sa%ce Aivide the $asta a-ong $lates and to$ with the vegeta'les and sa%ce

$rinkle with the $ean%ts and 'asil

noy yo%r reci$esK

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,or -ore great reci$es

Lo% can get -ore great reci$es at Conealthier .eci$es

htt$M))wwwcon

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15 Recipes

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