Eat Fit NOLA Recipes featuring Sal & Judy’s Products

Spaghetti Squash with Turkey Meat Sauce

Zoodles and Meatballs

Cajun Shrimp and Whole Wheat Pasta Bake

Roasted Creole Shrimp with Classic Cocktail Sauce

Stuffed Zucchini Rolls

Pizza Muffins

Meatball Sandwich Thin Subs

Eggplant Lasagna

Veggie Pizzas

Blackened Catfish Po’boy

Italian Meatloaf

Vegan Creole Red Beans

Spaghetti Squash & Turkey Meat Sauce Makes 4 servings

1 spaghetti squash 1 lb 93/7 ground turkey breast 4 cloves garlic, minced 1/2 onion, minced 1 teaspoon Sal & Judy's Italian Seasoning 1/4 teaspoon freshly ground black pepper 1 25-ounce jar Sal & Judy's Heart Smart Sauce 1/4 cup parmesan cheese 1/2 teaspoon dried oregano Preheat the oven to 400 degrees and roast the spaghetti squash for about 25

minutes. Once cooked, remove from oven and allow to cool.

In a large skillet, add the ground turkey, onion, garlic, and seasonings. Saute the meat until it is fully browned and cooked. Add the Heart Smart

Sauce and allow to warm through by coming to a gentle simmer.

Meanwhile, shred the spaghetti squash with a fork and then top it with the meat sauce. Garnish with a sprinkling of parmesan cheese and ground

oregano.

Per serving: 392 calories, 10 grams fat, 3.5 grams saturated fat, 482 milligrams sodium, 22 grams carbohydrates, 9 grams fiber, 8 grams sugar, 29 grams

protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Zoodles and Meatballs Makes 4 servings

1 lb 93/7 extra lean ground beef 1 teaspoon Sal & Judy's Italian Seasoning 1/4 teaspoon freshly ground black pepper 4 cloves garlic, minced 1/2 onion, minced 1 25-ounce jar Sal & Judy's Heart Smart Sauce 4 zucchini 1/4 cup parmesan cheese 1/2 teaspoon fresh parsley, minced

Photo from: dailyburn.com

In a large non-stick skillet, heat the pan to medium heat.

Meanwhile, prepare the meatballs by combining the ground beef with the Italian seasoning, pepper, garlic, and onions.

Cook the meatballs and gradually turn them a quarter-turn to lightly brown each

side. Once thoroughly cooked, remove the meatballs, set aside on a dish, and tent with aluminum foil to keep warm. In the same pan, wipe out any excess fat with a

paper towel. Add the Sal & Judy's and heat to a gentle simmer.

Using a spiralizer, make the zoodles from the zucchini. Top the zoodles with the cooked meatballs and warmed Sal & Judy Sauce. Garnish with parmesan cheese &

parsley.

Per Serving: 311 calories, 10 grams fat, 3.5 grams saturated fat, 490 milligrams sodium, 25 grams carbohydrate, 11 grams fiber, 13 grams sugar, 32 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Cajun Shrimp & Whole Wheat Pasta Bake Makes 8 servings

1 pound whole wheat pasta 1 tablespoon olive oil 1 tablespoon Earth Balance 2 pounds shrimp, peeled, deveined, rinsed & dried 4 garlic cloves, minced ¼ teaspoon red pepper flakes 1 teaspoon Sal & Judy’s Creole Seasoning ½ teaspoon freshly ground black pepper 1 25-ounce jar Sal & Judy's Heart Smart Sauce

Cook the pasta according to half of the package instructions. Meanwhile, preheat the oven to 350 degrees.

In a large non-stick skillet, heat the olive oil and Earth Balance to medium heat. Sear the shrimp quickly, add the garlic and season with the red pepper flakes, Sal & Judy

seasoning, and black pepper.

Meanwhile, take two large sheets of aluminum foil and make two boats in the bottom of a large baking dish (these will each hold half of the pasta, shrimp, and

sauce).

Add the drained pasta to the foil boats. Top with the sauce and then add the shrimp mixture.

Bake for 15-20 minutes until everything is completely warmed and cooked through.

Serve right out of the foil boats.

Per Serving: 385 calories, 7 grams fat, 1 grams saturated fat, 337 milligrams sodium, 49 grams carbohydrates, 10 grams fiber, 4 grams sugar, 32 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Roasted Creole Shrimp with Classic Cocktail Sauce Makes 8 servings

2 lbs shrimp, peeled and deveined 1 tablespoon olive oil 1 teaspoon Sal & Judy’s Creole Seasoning ¼ teaspoon black pepper 1/2 cup ketchup 3 tablespoon Horseradish ½ lemon, juiced 1 cup spinach

Preheat oven to 400 degrees.

On a baking sheet, spread shrimp into a single layer. Drizzle with olive oil, creole seasoning, freshly ground black pepper. Toss well to ensure everything is coated

evenly. Bake for about 8 minutes until shrimp have turned pink in color and the tails have curled.

To prepare the dipping sauce, combine ketchup, horseradish, and freshly squeezed

lemon juice into a small bowl. Mix well. Portion sauce and shrimp into serving dishes lined with greens and enjoy!

Per Serving: 155 calories, 4 grams fat, 1 gram saturated fat, 216 milligrams sodium, 6

grams carbohydrates, 0.5 grams fiber, 4 grams sugar, 24 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Stuffed Zucchini Rolls Makes 4 servings

1 cup light cottage cheese 2 egg whites 1/4 cup Parmesan cheese 1 teaspoon Sal & Judy's Italian seasoning 4 Zucchini, thinly sliced 2 cups Sal & Judy’s Heart Smart Sauce 1/2 cup part-skim mozzarella cheese, grated Preheat oven to 350 degrees. In a large mixing bowl, combine the ricotta cheese, egg, parmesan cheese, and seasoning. Mix well. Using a tablespoon measure, dollop two tablespoons of the cheese mixture onto each slice of the zucchini. Roll the zucchini. Top each one with a little sauce and mozzarella. Cook for about 25 minutes until the cheese melts and slightly browns. Per Serving: 200 calories, 5 grams fat, 2 grams saturated fat, 681 milligrams sodium, 23 grams carbohydrate, 8 grams fiber, 13 grams sugar, 20 grams protein Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Pizza Muffins Makes 12 servings

3/4 cup whole wheat pastry flour

3/4 teaspoon baking powder

1 tablespoon Sal & Judy’s Italian seasoning

¼ teaspoon pinch of red pepper flakes

3/4 cup skim milk

1 egg, lightly beaten

3/4 cup part-skim mozzarella cheese, shredded

1/4 cup grated Parmesan cheese

1/2 cup artichoke hearts, diced

12 cup spinach

2 cup Sal & Judy’s Heart Smart Sauce

Preheat the oven to 375 degrees. Grease a 12-cup mini-muffin pan.

In a large bowl, whisk together the flour, baking powder, Italian seasoning, and red

pepper flakes. Whisk in the milk and egg. Stir in the mozzarella, Parmesan and pepperoni; let stand for 10 minutes.

Stir the batter and divide among the muffin cups. Bake until puffed and golden,

about 10-15 minutes. Meanwhile, microwave the pizza sauce until warmed through.

Serve the puffs with the pizza sauce for dipping.

Per Serving: 83, 2.5 grams fat, 1 gram saturated fat, 225 milligrams sodium, 10 grams carbohydrates, 3 grams fiber, 2 grams sugar, 5.5 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Meatball Sandwich Thin Sub Makes 8 servings

2 pounds extra lean ground beef (93/7) ½ cup skim milk 1 teaspoon Sal & Judy’s Italian Seasoning 1 tablespoon olive oil ½ medium onion, diced 3 cloves garlic, minced 1 25-ounce jar Sal & Judy’s Heart Smart Sauce 8 whole grain sandwich thins 1/4 cup part skim mozzarella 1/4 cup parmesan cheese

In a large mixing bowl, add the meat, milk, and seasoning and gently combine with

hands. Portion into golf-ball size meatballs.

Meanwhile, preheat a large deep sauté pan to medium heat. Add the olive oil and sauté the onions and garlic until soft. Add the meatballs to the pan and start to cook the meatballs until almost thoroughly cooked through (about 5-7 minutes). Add the

red sauce and allow to warm through while also finish cooking the meatballs.

Assemble the sandwiches by lightly toasting the bread and sprinkling on each of the mozzarella and parmesan cheese on one-half of the bread immediately after toasting so it slightly warms. Spoon on about 3-4 meatballs per sandwich and top

with some more sauce.

Per serving: 346 calories, 12 grams fat, 4 grams saturated fat, 457 milligrams sodium, 30 grams carbohydrates, 9 grams fiber, 5 grams sugar, 33 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Eggplant lasagna (or muffins or roll-ups)

Makes 8 servings 1- 1/2 pounds extra lean ground beef 3 cloves garlic, chopped 1/2 onion, chopped 1 25-ounce jar of Sal & Judy’s Heart Smart Sauce 6 oz can tomato paste 2 tablespoon chopped fresh basil ¼ tsp freshly ground black pepper 4 medium zucchini, sliced 1/8" thick 2 egg whites 1/2 cup reduced fat cottage cheese 1/4 teaspoon black pepper 1 teaspoon Sal & Judy’s Italian Seasoning 1/2 teaspoon Sal & Judy’s Creole Seasoning 2 tablespoons part-skim mozzarella cheese, shredded 1/4 cup parmesan cheese, grated

In a medium sauce pan, brown the meat. Remove any excess fat, by straining in a colander. In the same pan, saute garlic and onion for about 2 minutes. Be careful

not to let the garlic burn. Return the meat to the pan, add the tomato sauce, tomato paste, basil, and pepper. Cover and simmer on low for 30-40 minutes.

Preheat a grill pan. Slice the zucchini into thin slices to resemble lasagna noodles. Grill the zucchini on both sides until there are some nice grill marks on each side (about a minute or so. This helps to remove any moisture in the zucchini so the

lasagna isn't too watery).

Preheat the oven to 350 degrees. In a medium bowl, combine the egg whites, cottage cheese, pepper, and Italian and Creole seasonings.

Spray your 9x13 baking dish with non-stick spray. In the bottom of the pan, spread

around a little bit of the meat sauce. Then place a layer of the zucchini on top. Spread a thin layer of the cheese mixture onto the zucchini layer. Repeat with meat sauce, zucchini, and cheese mixture for an additional layer. Sprinkle the mozzarella

and parmesan cheese evenly over the whole dish.

Bake for 30-45 minutes and let stand for about 5-10 minutes before serving.

Per serving: 302 calories, 7 grams fat, 3.5 grams saturated fat, 719 milligrams sodium, 25 grams carbohydrates, 9 grams fiber, 15 grams sugar, 35 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Veggie Pizzas (zucchini, eggplant, or mushrooms) Makes 8 servings

1 teaspoon Sal & Judy’s Italian Seasoning 4 teaspoons olive oil 1 eggplant, thinly sliced 1 zucchini, sliced 1/4 cup onion, diced 3 cloves garlic, minced 1/4 cup green bell pepper, chopped 1/2 cup Sal & Judy’s Heart Smart Sauce 8 ounces Canadian bacon, chopped 1/2 cup artichoke hearts, chopped 1/2 cup baby spinach, chopped 2 oz part-skim mozzarella cheese, shredded 1/4 cup parmesan cheese, shredded

Preheat the oven to 425 degrees.

On a baking sheet, sprinkle with Italian seasoning and 2 teaspoons of olive oil. Add

the sliced veggies and toss to coat both sides of the veggies in the oil and seasoning mixture. Arrange in a single layer on the sheet pan and bake for 4

minutes. Flip the veggies and continue to bake for another 4 minutes.

Meanwhile, in a saute pan, heat another two teaspoons of olive oil over medium heat and sauce the onions, garlic, and green pepper until soft.

Add a spoonful of the pasta sauce to each slice of the cooked zucchini and

eggplant. Also, add the sauteed onions and garlic mixture, as well as the Canadian bacon, artichokes, and spinach. Then sprinkle on a little bit of the two cheeses.

Bake for another 8 minutes. Finally, place the oven on broil for 1-2 minutes until the cheese bubbles and browns.

Per serving: 168 calories, 8 grams fat, 2 grams saturated fat, 468 milligrams sodium,

12 grams carbohydrates, 5 grams fiber, 6 grams sugar, 14 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Blackened Catfish Po’boy Makes 4 servings

1 lb catfish filets ¼ cup whole stone ground yellow cornmeal 1 teaspoon Sal & Judy’s Creole Seasoning 1 tablespoon olive oil ¼ red onion, thinly sliced 4 slices tomato 4 leaves Bibb lettuce 4 tablespoon Remoulade 4 whole grain sandwich thins

For the remoulade: ½ lemon, juiced ¼ cup olive oil ¼ red onion, chopped 2 green onions, chopped 1 tablespoon capers 1 clove garlic, chopped 1 tablespoon horseradish 1 tablespoon Creole mustard 1 tablespoon yellow mustard 1 tablespoon ketchup 1 tablespoon parsley ¼ teaspoon Sal & Judy’s Creole Seasoning 1/8 teaspoon black pepper

In a shallow dish, combine the cornmeal and seasonings. Lightly dust the fish filets

in the cornmeal.

Add the olive oil to a sauté pan and preheat to medium heat. Gently cook the fish on until the corn meal is lightly browned and the fish is cooked through (about 3 minutes total). Once cooked, set aside on a plate lined with a paper towel until

ready to assemble the sandwiches.

For the remoulade, combine all the ingredients into a food processor until smooth.

Add a tablespoon of remoulade to each sandwich and top with fish and veggies.

Per serving: 354 calories, 13 grams fat, 2 grams saturated fat, 526 milligrams sodium, 32 grams carbohydrates, 6 grams fiber. 5 grams sugar, 27 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Italian Meatloaf Makes 10 servings

1 pound extra lean ground beef 1/2 cup onion, diced 1 egg, lightly beaten 1 cup Sal & Judy’s Heart Smart Sauce 1/4 cup old fashioned rolled oats 1/4 teaspoon black pepper 1/3 cup organic ketchup 1 tablespoon brown sugar

Preheat oven to 375 degrees.

Spray a loaf pan with non-stick spray. Mix all ingredients together and pour into prepared pan. Mix the topping ingredients together and spread on top of meat

mixture in loaf pan.

Bake for 1 hour.

Per serving: 96 calories, 2 grams fat, 0.8 grams saturated fat, 64 milligrams sodium, 8 grams carbohydrates, 1 gram fiber, 4 grams sugar, 12 grams protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA

Vegan Creole Red Beans

Serves: 8 1 tablespoon olive oil 1 small white onion, minced 4 cloves garlic, minced 2 stalks celery, diced 6 mini bell peppers, diced 1 chipotle pepper {packed in adobo sauce}, minced 1 tablespoon adobo sauce 1 lb dried red beans 4 cups unsalted chicken stock 4 cups water {or another 4 cups stock} 3 bay leaves 1 teaspoon dried thyme 1 teaspoon Sal & Judy’s Creole Seasoning ¼ teaspoon freshly ground black pepper

Cover the red beans in a large bowl with water and allow to soak overnight. Discard

the water and set the beans aside.

In a large deep pot or Dutch oven, add the olive oil and warm to medium heat. Sauté the onions, garlic, celery, and peppers for a couple of minutes, until soft.

Add the red beans and cover with chicken stock and water. Stir in the seasonings

(bay, thyme, Cajun seasoning, and black pepper). Bring everything to a boil and then reduce heat and allow to simmer for 2 hours. Lightly mash some of the beans with

the back of a wooden spoon and add the chicken sausage and allow to cook for another 30 minutes.

Once the beans are soft and tender, serve over brown rice with a side of veggies

{mixed greens, roasted veggies, or a salad as examples}.

Per Serving: 79 calories, 2 grams fat, 0.3 grams saturated fat, 600 milligrams sodium, 13 grams carbohydrates, 4 grams fiber, 3 grams sugar, 3 grams

protein

Recipe by Rebecca Miller, MPH, RDN, LDN of Ochsner’s Eat Fit NOLA