Chicken Fajitas

1 - 12 oz package chicken tenders (preferably organic)
2 tablespoons chili powder or fajita seasoning
1 - 12oz package of frozen sliced peppers and onions blend (defrosted)
1 - package of whole-wheat tortillas
6 oz grated Mexican cheese blend
1 cup fresh salsa, homemade or all natural store bought
½ cup low fat sour cream (preferably organic)
½ cup shredded lettuce

Preheat oven to 425 degrees

1. Line a cookie sheet with parchment paper
2. Lay chicken tenders on one side of parchment paper
3. Sprinkle chicken with Cajun seasoning
4. Scatter peppers and onions next to chicken
5. Bake chicken and peppers for 10 to 12 minutes or until chicken feels firm to the touch
6. Assemble fajitas with desired toppings

 Serves 2

Chicken Sausage Pasta with Peppers and Tomatoes

1 package cooked Italian chicken sausage (12 oz)
1 teaspoon olive oil
1 tablespoon fresh garlic, minced
2 cups frozen peppers and onions blend
2 cups canned diced tomatoes
1 cup small penne pasta
1 cup water
1 teaspoon Italian seasoning

1. Cut sausage into circles
2. Heat a large sauce pan until hot but not smoking
3. Spray pan with 1 teaspoon of olive oil
4. Add sausages to pot
5. Stir sausages until the are light brown
6. Add the peppers
7. Tomatoes
8. Pasta
9. Water
10. Italian seasoning
11. Stir to combine
12. Bring mixture to a boil
13. Cover pot with lid and turn heat to low
14. Set timer for 20 minutes

 Serves 4

Steamer Basket Salmon with Sweet Potatoes, Asparagus and Hoisan Glaze

1 fresh wild salmon filet (6 oz)
6 asparagus spears
6 thin slices of a raw sweet potato
1 tablespoon hoisan sauce

1. In a small 6 inch bamboo steamer, lay on the bottom, the salmon, asparagus and sweet potatoes
2. Spoon hoisan sauce on top of salmon
3. Bring 2 cups of water in a 6 inch sauce pan to a simmer
4. Cover the bamboo steamer with its cover
5. Place steamer on top of simmering water in pan
6. Set timer for 10 minutes

Serves 1

* Hoisan sauce is a Chinese barbeque sauce that can be found in the Asian section of most supermarket

Breakfast Burritos

6 chicken breakfast sausages cut into chunks
2 cups salsa (fresh is preferred)
6 mozzarella sticks (string cheese)
6 large eggs beaten or 2 cups re-fried beans
6 large whole-wheat flour tortillas, about 9-inches in diameter

1. Preheat a large non stick fry pan until hot.
2. Lightly spray pan with olive oil. 
3. Cook sausages in the pan until golden brown.
4. Remove sausages form the pan and let drain on paper towels.
5. Add beaten eggs to the pan and cook ,stirring constantly until scrambled.
6.  Season with salt and pepper.
7.  Lay tortillas on a flat surface. 
8. Carefully divide the scrambled egg, sausages, cheese and salsa on to the tortillas.
9. Roll tortillas up burrito style and then wrap each burrito in parchment paper. Use a piece of tape to hold down the tip if the paper.
10. Place burritos in the freezer or refrigerate.
11. Heat in the microwave on full power for 1 minute if they are refrigerated and 1 min 30 seconds if they are frozen.

 Serves 6

Spicy Roasted Shrimp

1 pound large shrimp, peeled and deveined with tails left on
3 Tablespoons Cajun seasoning
1 Tablespoon dark brown suga

Preheat oven to 450 degrees.

1. Line a cookie sheet with parchment paper.
2. Lay Shrimp on parchment paper
3. Sprinkle on seasoning and sugar, toss together to coat
4. Roast for 8-10 minutes until just cooked through

*Chef Laurie Tip : Shrimp can be slid onto skewers and grilled

Oven Roasted Red Fish with Asparagus and Summer Squash

2 - 6oz filets of red fish, snapper or any firm flesh white fish*

½ cup fresh salsa, store bought or home made
¼ cup seasoned bread crumbs (whole wheat preferred)
2 teaspoons olive oil
salt and pepper
1 lb fresh asparagus, ends trimmed
1 large summer squash cut into thin circles


Preheat oven to 450 degrees

1. Line a cookie sheet with parchment paper (available in most supermarkets next to the aluminum foil and plastic wrap).
2. Arrange fish on parchment.
3. Lay asparagus and summer squash next to fish
4. Sprinkle filets, asparagus and summer squash with olive oil, salt and pepper.
5. Divide salsa between fish, spoon salsa on top of fish.
6. Divide bread crumbs and Sprinkle on top of salsa
7. Bake for 10 to 12 minutes depending on the thickness of the fish.

Serves 2

* Chef Laure Tip: Always ask to smell the fish before you buy it, it should not smell fishy at all. If it smells like bleach, drop it and run!

Salmon Burgers

1/2  pound  wild salmon fillets, chopped  fine
1/2 cup yellow bell peppers diced small
1 cup diced scallions
1/4 cup low-fat coconut milk
2 large eggs, beaten
3 tablespoons chopped cilantro
3/4 cup  whole wheat bread crumbs
Pinch of salt and pepper

4 whole wheat sandwich buns

1. In a large bowl, combine all ingredients except whole wheat buns.
2. Form into round patties, about 1/2-inch thick.
3. Chill for 30 minutes.
4. Pre-heat oven to 425 degrees
5. Line a cookie sheet with parchment paper.
6. Place salmon patties on parchment paper
7. Bake salmon burgers for  10-12 minutes until just cooked through*

Serve with assorted burger toppings

Roasted Sweet Potatoes and Carrots

2 large sweet potatoes
1 small bag baby carrots
2 tablespoons fresh garlic minced
1/4 teaspoon salt and pepper
Olive oil spritzer

Preheat oven to 400 degrees

1. Line cookie sheet with parchment paper
2. Wash and scrub well the sweet potatoes.
3. Cut into thin French fry strips or circles
4. Place on cookie sheet add the carrots and sweet potatoes.
5. Lightly spray with olive oil
6. Sprinkle with salt and pepper.
7. Roast for 20 minutes.

Chick Pea and Tuna Salad

1 small can (15 oz) cooked Chick Peas (garbanzo beans)
5 Tablespoons chopped parsley
½ cup fresh lemon juice
3 Tablespoons Olive oil
1 Tablespoon Minced garlic
1-4oz can Chunk Light Tuna
Pinch of salt and pepper

1. Combine all ingredients in a large bowl and mix well.
2. Serve bean salad on a bed of baby arugulla or fresh spinach