Sautée

CRAB CAKES

Complexity: Easy  Ingredients: 1 lb crab meat 2 tbsp mayonnaise 1 tsp mustard (optional) 1 tsp seafood seasoning 2 tsp parsley 1/2 cup panko bread crumbs 1 egg Vegetable oil Directions: Combine mayonnaise, mustard, seafood seasoning and parsley, egg. Mix thoroughly. Add panko bread crumbs. Mix until combined. Fold in [...]

TUNA SLIDERS

Complexity: Easy  Ingredients: 3 tins of tuna in water 2 tomatoes chopped 1 tsp minced garlic 1 tbsp fresh thyme ¼ tsp mince hot pepper 2 pimento peppers, diced Half small onion Pinch of sea salt 1 egg 1/3 cup oat flour or bread crumbs Olive oil as needed to [...]

CHICKEN SATAY

Complexity: Easy  Ingredients: 2 pieces of boneless chicken breast ½ tsp sesame oil ¼ cup peanut butter 1 tbsp diced onion 1 tsp minced garlic 1 tsp minced ginger 1 tsp soy sauce 6-8 skewers depending on size of chicken breast Directions: Soak skewers in water so it would not [...]

CRANBERRY COFFEE PROTEIN PANCAKES

Complexity:  Easy Ingredients: 2 cups oatmeal 1 scoop protein powder coffee flavor or add 1 tbsp of coffee to your mixture ½ cup dried cranberries or jellied from the tin 1 tsp baking powder 1 cup of water or as needed to form a batter Cooking spray CARAMELIZED APPLES/ BANANA [...]

CARIBBEAN FRY BAKES

Complexity:  Easy Ingredients: 1 Cup Corn Meal Flour ½ Cup Allpurpose Flour 1 Whole Nutmeg 1 tbsp Sugar 1 tbsp Salt Directions: Place all ingredients into a bowl and add water until it becomes a pasty consistency. Let rest for 5 minutes. Heat a pot with shallow oil and spoon [...]