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Article: Recipes from Chef to the Stars - Ryan Rondeno

Recipes from Chef to the Stars - Ryan Rondeno - Balance7

Recipes from Chef to the Stars - Ryan Rondeno

Italian Salmon 

Italian Salmon Ryan Rondeno



  • 1 tablespoon canola oil
  • 4 salmon fillets (6 ounces each)
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1/2 cup reduced-fat plain yogurt
  • 1/4 cup reduced-fat mayonnaise
  • 1/4 cup finely chopped cucumber
  • 1 teaspoon snipped fresh dill


In a large skillet, heat oil over medium-high heat. Sprinkle salmon with Italian seasoning and salt. Place in skillet, skin side down. Reduce heat to medium. Cook until fish just begins to flake easily with a fork, about 5 minutes on each side. Meanwhile, in a small bowl, combine yogurt, mayonnaise, cucumber and dill. Serve with salmon.

Test Kitchen Tips

  • Try the sauce with roasted or baked potatoes.
  • Keep an eye on the salmon. If the skillet gets too hot, the outside of the salmon will get too dark before it's cooked through.

Health Tips

This nutritious salmon dish provides about 2 grams of omega-3 fatty acids. Salmon is one of the best sources for this healthy fat.



 Mediterranean Zucchini

Mediterranean Zucchini Ryan Rondeno



  • zucchini (cut in half lengthwise) 2 (5-6 oz each)
  • olive oil 2 tsp
  • lemon zest 1/2 tsp
  • dried basil 1/2 tsp
  • dried oregano 1/2 tsp
  • crushed red pepper flakes 1/8 tsp
  • salt 1/8 tsp
  • grated Parmesan cheese 4 tsp


Preheat the oven to 400°F. Place the zucchini with the cut side up on a baking sheet. Drizzle the oil over each half. In a small bowl, stir together the lemon zest, basil, oregano, red pepper flakes, and salt. Sprinkle over the zucchini. Bake for 20 minutes, or until the zucchini is just tender. Remove from the oven. Immediately sprinkle each with 1 tsp Parmesan. 

Let stand for 5 minutes before serving.




Omelette Ryan Rondeno



  • canola or corn oil (divided use) 2
  • grape tomatoes (halved) 1 cup
  • baby spinach 1 cup
  • large egg whites 6
  • large eggs 2
  • milk (fat-free) 1/4 cup
  • medium green onions (chopped) 4
  • fresh basil (chopped) 1/4 cup
  • feta cheese (fat-free, crumbled)


In a medium nonstick skillet, heat 2 teaspoons of oil over medium heat, swirling to coat the bottom. Cook the tomatoes and spinach for 2–3 minutes, or until the tomatoes are slightly softened, stirring constantly. Transfer the mixture to a plate. Cover to keep warm. Set aside. Wipe the skillet with paper towels.

In a small bowl, using a fork, lightly beat together the egg whites, eggs, and milk. Stir in the green onions.

In the same skillet, still over medium heat, heat 1 teaspoon oil, swirling to coat the bottom. Pour half the egg white mixture into the skillet, swirling to coat the bottom. Cook for 30 seconds, or until beginning to set. Using a spatula, carefully lift the cooked edge of the omelet and tilt the skillet so the uncooked portion flows under the edge. Cook until no runniness remains, repeating the lift-and-tilt procedure once or twice at other places along the edge if needed.

With the skillet still on the burner, spread half the tomato mixture over half the omelet. Sprinkle, in order, with half the basil and half the feta. Remove from the heat. Using a spatula, carefully fold the half with no filling over the other half. Cut the omelet in half crosswise. Gently slide onto plates. Cover to keep warm.

Using the remaining ingredients, including the final 1 teaspoon oil, make and fill a second omelet.


 Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes Ryan Rondeno


Trade out mashed potatoes for this low-carb copycat! Cauliflower easily replaces potatoes in this flavorful side dish.


  • cauliflower 1 medium head
  • plain nonfat Greek yogurt 6 tbsp
  • freshly grated Parmesan cheese 1/4 cup
  • garlic powder 1/2 tsp
  • black pepper 1/4 tsp
  • chopped green onions 1 tbsp


Wash the cauliflower and cut it into florets.

Place the cauliflower florets in a microwave-safe dish and microwave for about 8 minutes, until the cauliflower is soft. Stir halfway through the cooking time.

Place the cauliflower, yogurt, cheese, garlic powder, and pepper in a food processor or blender and blend until smooth. Top with the onions and serve.



Pesto Peach Pizza

Pesto Peach Pizza Ryan Rondeno



  • fennel bulb (Shaved) 1
  • Parmesan cheese (Grated, Reduced Fat) 1/3 cup
  • balsamic glaze 2 tbsp
  • CAULIPOWER® Cauliflower Pizza Crust 1 whole
  • pesto sauce 3 tbsp
  • arugula (Fresh) 1 cup
  • peaches (Sliced) 1 whole
  • avocado (Sliced) 1/2
  • red onion 1/2 cup
  • almonds (Sliced) 1/3 cup


Spread the pesto sauce evenly on the CAULIPOWER® pizza crust.

Remove from the oven and add the arugula and sliced almonds, and drizzle balsamic glaze over the pizza.

Preheat oven to 425 degrees F.

Top with peach, fennel, red onion, and parmesan and bake for 13–16 minutes.

Remove your CAULIPOWER® pizza crust from the box and the plastic wrapping, and place it on a clean surface.



Jalapeno Mac and Cheese

Jalapeno Mac and Cheese Ryan Rondeno



  • nonstick cooking spray 1
  • small jalapeno peppers 2
  • whole grain rotini 16 oz
  • olive oil 1 tbsp
  • whole wheat flour 2 tbsp
  • skim milk 3 cup
  • Laughing Cow Lite Cheese wedges 6
  • Parmesan cheese (plus 2 Tbsp freshly grated, (divided) 1/4 cup
  • ground nutmeg 1/8 tsp
  • salt ((optional)) 1/2 tsp
  • black pepper 1/2 tsp
  • whole wheat bread 1 slice
  • garlic 1 clove


Preheat oven to 450 degrees F. Coat a 9x13 baking dish with cooking spray and set aside. Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.

  • Remove the blackened jalapenos from the oven and place them in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting pepper juices on your hands.
  • Once the peppers have finished roasting, turn the oven down to 350 degrees F.
  • While jalapenos are roasting and cooling, add olive oil to a medium saucepan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
  • Slowly whisk in the skim milk and bring to a boil, whisking constantly.
  • Add in the Laughing Cow Lite Cheese Wedges, 1/4 cup parmesan cheese, ground nutmeg, salt (optional), and black pepper. Whisking constantly.
  • Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand-up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
  • Using a food processor, blend the whole wheat bread, garlic, and 2 Tbsps. grated parmesan cheese to make the crumble topping. Set aside.
  • Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
  • Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.



 Corn Tacos

Corn Tacos Ryan Rondeno



  • corn tortillas 6
  • tomatoes (seeded and diced into 1/2-inch pieces) 2
  • fresh oregano (minced) 1 tbsp
  • zucchini (unpeeled and diced into 1/2-inch pieces) 1
  • chili powder 1/4 tsp
  • sweet onion (finely minced) 1/2 cup
  • ground cumin 1/2 tsp
  • ears corn (shucked and kernels cut off cobs; discard cobs) 3
  • olive oil (divided) 1 tbsp
  • plain nonfat Greek yogurt 1/4 cup
  • salsa 1/2 cup


In a large skillet, heat 2 tsp of the oil over medium heat. Add the corn and sauté for 3 minutes. Add the cumin and chili powder and sauté for 2 minutes. Remove the corn mixture from the skillet.

Add the remaining olive oil to the skillet and add the onion. Sauté the onion for 5 minutes, until soft. Add the zucchini and sauté for 3 minutes. Add the tomatoes and sauté for 2 minutes. Add the oregano and sauté for 1 minute; stir in the reserved corn mixture.

Divide the corn mixture among the warmed tortillas and top each taco with 2 tsp yogurt and 2 tsp Salsa Cruda.

Cook’s Tip: Use your microwave to prep fresh corn! From each ear, cut off about 1 inch of the stalk end. Add up to 3 ears of corn at a time to a microwave-safe container and microwave on high for 6 minutes. Remove the corn from the microwave and let cool enough to handle. Holding onto the husk, gently squeeze and shake and the corn will come out in one fell swoop. If any silks remain, rub the cob up and down with paper toweling to remove the strands.

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