Day 1
Put Your Logo Here
In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories. These meal plans can be set up to help you lose weight or just maintain weight and I am going to explain how you would calculate your quantity of food for weight loss and healthy eating.
Notes: For those that do not have turkey as a prevalent source of meat you can simply substitute chicken in its place. To determine quantity of protein, carbs, etc use your goal bodyweight to then determine your quantities of nutrients.
Weight Loss Guidelines:
1. Eat 1 gram of protein per pound of bodyweight per day. The easiest way to achieve this is to take your bodyweight and divide it by 6 for the number of meals per day. This will give you the number of protein grams you should try to eat per meal. If you can’t get to that amount of food that is ok, but try to eat as much of your suggested lean protein as you can.
2. Eat your protein foods, vegetables and fruits before you go back for seconds of your carbohydrate foods. For example if your meal is lean beef, brown rice, broccoli and a piece of fruit you portion out your meals so that you eat enough beef to cover your protein needs. Then add your vegetables and only a small amount of the rice. Eat your meal including the piece of fruit and then if you are still hungry you can go back for more rice. Preferably you should eat more of the lean beef and broccoli so that you control your carbohydrate intake.
3. On the low carbohydrate days limit your carbohydrate intake to 1 gram of carbohydrates per pound of bodyweight. Again, the easiest way to follow this step is to take your bodyweight and divide it by 4 for the number of meals that should have carbohydrates in them. Your other two meals for that low carb day should have no extra carbs. This means no fruit or starches. Just protein and vegetables. You will see in the meal plans that low carb days generally have two meals or snacks with no extra carbohydrates.
4. The meal plans for no carbohydrate days, it means just that. Your meal will consist of various proteins and vegetables and no carbs. The reason for doing this is because when you cycle your carbohydrates in this manner it accelerates your fat loss without triggering “starvation” hormones. When the “starvation hormones” are triggered your fat loss comes to a halt until those hormones calm down.
Weight Maintenance:
This method can be followed once you reach your weight loss goals. This method can also be followed by the rest of your family or children if their goal isn’t to lose weight, but rather maintain their current weight.
You don’t have to measure calories or anything. It is real simple, you just follow guideline #2 above which is eat your protein foods, vegetables and fruit before you go back for seconds of your carbohydrate foods. For example if your meal is lean beef, brown rice, broccoli and a piece of fruit you portion out your meals so that you eat enough beef to cover your protein needs. Then add your vegetables and only a small amount of the rice. Eat your meal including the piece of fruit and then if you are still hungry you can go back for more rice. Preferably you should eat more of the lean beef and broccoli so that you control your carbohydrate intake.
If it is a pasta based meal limit your pasta consumption to 1 cup. An easy way to layout your plate for proper portions is to divide your plate into 4 sections. 1 section is going to be lean protein, 2 sections are going to be vegetables and fruit and your final section is going to be starches/grains.
So you should have about 3-5 ounces of lean protein, 1 cup vegetables and a piece of fruit and ½-1 cup starches/grains. Only eat until satisfied and not stuffed. Your body will regulate when that is so that you don’t overeat.
Another good tip to follow is to make sure you take your time eating your meals. It takes your body about 20 minutes to recognize that you have food in your stomach which then it sends a signal at the proper time to tell you that you are full and don’t need any more food. Try to sit down for 20 minutes during your meal so that your body has time to recognize that you are eating and so you give it time to tell you when you are full or have had enough food to eat.
|Day 1 |Day 2 |Day 3 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Waffle |Rolled Oats Oatmeal (or Real Oatmeal) |Omelet with mushrooms, mozzarella cheese, |
|Skim Milk |Blueberries |and spinach |
|Mixed berries |Skim Milk |Omega Icon |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Cottage Cheese |
|Low fat mozzarella string cheese |Almonds |Carrots |
|Apple |Red Pepper sticks | |
|Carrots | |Lunch: |
| |Lunch: |Beef (from Day2 dinner) on mixed greens |
|Lunch: |Herbed Chicken Parmesan |with Balsamic vinaigrette |
|Tuna with greek yogurt in whole grain pita |Green Beans | |
|Peach | |Snack: |
|Carrots |Snack: |Low fat mozzarella string cheese |
| |Low fat Low sodium beef jerky |Zucchini sticks |
|Snack: |Carrots |Jaylab Pro Protein |
|Cottage Cheese |Jaylab Pro Protein | |
|Pineapple | |Dinner: |
|Zucchini sticks |Dinner: |Italian Style Marinated Steaks |
| |Beef Lettuce Wrap |Grilled Peppers, Zucchini and mushrooms |
|Dinner: | | |
|Herbed Chicken Parmesan over whole grain |Snack: |Snack: |
|spaghetti |Yogurt Parfait |Almonds |
|Green Beans | |Carrots |
| | | |
| | | |
|Snack: | | |
|Yogurt Parfait | | |
|Day 4 |Day 5 |Day 6 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Pancakes |Fiber One cereal |Omelet with turkey sausage, mozzarella |
|Hard boiled egg |Skim Milk |cheese, and green pepper |
|Skim Milk |Turkey Sausage |Omega Icon |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Low fat mozzarella string cheese |
|Guacamole with Pita chips |Cottage Cheese |Carrots |
|Zucchini sticks |Red Pepper sticks | |
| | |Lunch: |
|Lunch: |Lunch: |Hoisin Pork and Snow Peas( no rice) |
|Italian Style Marinated steak |Lemon Basil Shrimp | |
|Sweet Potato |Snow Peas |Snack: |
|Apple | |Cottage Cheese |
| | |Zucchini sticks |
|Snack: |Snack: |Jaylab Pro Protein |
|Yogurt |Guacamole with mixed veggies | |
|Peach |Jaylab Pro Protein |Dinner: |
|Carrots | |Wasabi Salmon |
| |Dinner: |Steamed Asparagus |
|Dinner: |Hoisin Pork and Snow Peas | |
|Lemon Basil Shrimp | |Snack: |
|Mixed greens with nonfat dressing |Snack: |Almonds |
| |Greek Yogurt with Grape Nuts on top |Red Pepper sticks |
|Snack: | | |
|Mixed berries with 1 tsp. light chocolate | | |
|syrup and almonds | | |
|Day 7 |Day 8 |Day 9 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain English muffin with egg, 2 % |Real Oatmeal |Sausage and cheese Muffins |
|cheese, and turkey bacon |Blueberries |Omega Icon |
|Omega Icon |Turkey Sausage | |
| |Omega Icon |Snack: |
|Snack: | |Cottage Cheese |
|Cottage Cheese |Snack: |Carrots |
|Red Pepper sticks |Mozzarella string cheese | |
|Mango |Zucchini sticks |Lunch: |
| | |Grilled Chicken on bed of spinach leaves |
|Lunch: |Lunch: |with variety of veggies and non fat |
|Wasabi Salmon |Grilled Mozzarella Chicken Sandwich |dressing |
|Brown Rice |Mixed Veggies | |
|Mixed Veggies | |Snack: |
| |Snack: |Low fat, Low sodium Beef Jerky |
|Snack: |Almonds |Zucchini sticks |
|RyKrisp crackers with |Carrots |Jaylab Pro Protein |
|Hummus |Jaylab Pro Protein | |
|Carrots | |Dinner: |
| |Dinner: |Zesty Baked Salmon |
|Dinner: |Whole Grain Pizza crust with ½ lb. 96% |Mixed greens with non fat dressing |
|Grilled Mozzarella Chicken Sandwich |hamburger and your choice of veggies with | |
|Baked Sweet potato |low fat mozzarella cheese |Snack: |
| | |Almonds |
|Snack: |Snack: |Red Pepper sticks |
|Strawberry Smoothie |Apple Turnover Sundae | |
|Day 10 |Day 11 |Day 12 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Pancakes |Fiber One cereal |Omelet with Green Pepper, Turkey Sausage, |
|Raspberries |Skim Milk |and Mozzarella cheese |
|Skim Milk |Hard boiled egg |Omega Icon |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Low fat mozzarella string cheese |
|Low fat Mozzarella string cheese |Guacamole with mixed veggies |Zucchini sticks |
|Apple | | |
|Carrots |Lunch: |Lunch: |
| |Pasta with zucchini and Almonds |Mixed greens with veggies and grilled |
|Lunch: |Chicken |chicken breast and non fat dressing |
|Tuna with greek yogurt on whole grain | | |
|tortilla |Snack: |Snack: |
|Mixed berries |Cottage Cheese |Almonds |
|Mixed veggies |Carrots |Red Pepper sticks |
| |Jaylab Pro Protein |Jaylab Pro Protein |
|Snack: | | |
|Guacamole with pita chips |Dinner: |Dinner: |
|Zucchini sticks |Chicken Scaloppine and Broccoli Rabe |Grilled Everything Salad |
| |Baked Sweet Potato | |
|Dinner: | |Snack: |
|Grilled Chicken Breast (seasoning of your |Snack: |Cottage Cheese |
|choice) |Baked Apple |Carrots |
|Pasta with Zucchini and Almonds | | |
| | | |
|Snack: | | |
|Berry Smoothie | | |
|Day 13 |Day 14 |Day 15 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Waffles |Real Oatmeal |Tex Mex Scramble |
|Strawberries |Turkey Bacon |Omega Icon |
|Skim Milk |Blueberries | |
|Omega Icon |Omega Icon |Snack: |
| | |Turkey in lettuce leaves |
|Snack: |Snack: |Carrots |
|Almonds |Low fat mozzarella string cheese | |
|Apple |Carrots |Lunch: |
|Zucchini sticks | |Tuna with greek yogurt on bed of mixed |
| |Lunch: |greens |
|Lunch: |Baked Chicken Tortillas | |
|Whole grain Pita with turkey, mozzarella |Mango |Snack: |
|cheese, lettuce, and avocado slices | |Cottage Cheese |
|Peach |Snack: |Zucchini sticks |
| |Almonds |Jaylab Pro Protein |
|Snack: |Red Pepper sticks | |
|Whole Grain English Muffin with hummus |Jaylab Pro Protein |Dinner: |
|Red Pepper sticks | |Asian Chicken and Coleslaw |
| |Dinner: | |
|Dinner: |Beef with sugar snap peas | |
|Baked Chicken Tortillas | |Snack: |
|Mixed Greens with non fat dressing |Snack: |Almonds |
| |Strawberry Sundae |Red Pepper sticks |
|Snack: | | |
|Greek Yogurt with grape nuts on top | | |
|Day 16 |Day 17 |Day 18 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Muffin |Shredded Wheat |Omelet with Turkey sausage, mushrooms, |
|Skim Milk |Strawberries |mozzarella cheese |
|Turkey Sausage |Skim Milk |Omega Icon |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Cottage Cheese |
|RyKrisp Crackers with Hummus |Almonds |Carrots |
|Carrots |Zucchini sticks | |
| | |Lunch: |
|Lunch: |Lunch: |Grilled Shrimp on bed of mixed greens with |
|Egg Salad BLT sandwich |Chipotle Barbeque Burger |Balsamic Vinaigrette |
|Apple |Mixed Veggies | |
|Mixed Veggies | |Snack: |
| |Snack: |Low fat, low sodium beef jerky |
|Snack: |Low fat mozzarella string cheese |Zucchini sticks |
|Cottage Cheese |Carrots |Jaylab Pro Protein |
|Peach |Jaylab Pro Protein | |
|Zucchini Sticks | |Dinner: |
| |Dinner: |Chicken, Carrot, and Cucumber Salad |
|Dinner: |Chicken with Black Bean Salsa | |
|Chipotle Barbecue Burger |Brown Rice |Snack: |
|Steamed Green Beans | |Guacamole with mixed veggies |
| |Snack: | |
|Snack: |Berry Smoothie | |
|Vanilla Greek Yogurt with chocolate protein| | |
|powder (chocolate pudding) | | |
|Day 19 |Day 20 |Day 21 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Waffle |Real Oatmeal |Sausage and Egg Muffin |
|Mixed Berries |Raspberries |Omega Icon |
|Skim Milk |Skim Milk | |
|Omega Icon |Omega Icon |Snack: |
| | |Low fat low sodium Beef Jerky |
|Snack: |Snack: |Carrots |
|Cottage Cheese |Almonds | |
|Apple |Carrots |Lunch: |
|Red Pepper sticks | |Grilled Chicken on bed of mixed greens with|
| |Lunch: |low fat Caesar dressing |
|Lunch: |Italian Beef Subs | |
|Tuna with greek yogurt on whole grain bread|Mixed greens with non fat dressing |Snack: |
|Steamed green beans | |Cottage Cheese |
|Peach |Snack: |Red Pepper sticks |
| |Low fat mozzarella string cheese |Jaylab Pro Protein |
|Snack: |Zucchini sticks | |
|Whole Grain English Muffin with Hummus |Jaylab Pro Protein |Dinner: |
|Carrots | |Lemon Garlic Shrimp Kabobs |
| |Dinner: |Steamed Asparagus |
|Dinner: |Lasagna Rolls with Red Pepper Sauce | |
|Italian Beef Subs |Mixed greens with non fat dressing |Snack: |
|Mixed Veggies | |Almonds |
| |Snack: |Zucchini sticks |
|Snack: |Yogurt Parfait | |
|Yogurt Parfait | | |
|Day 22 |Day 23 |Day 24 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Scrambled Eggs, mozzarella cheese, and |Shredded Wheat |Omelet with mozzarella cheese, turkey |
|turkey sausage in whole grain tortilla |Mixed berries |sausage, and mushrooms |
|Skim Milk |Skim Milk |Omega Icon |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Almonds |
|Low fat mozzarella string cheese |Cottage Cheese |Carrots |
|Orange |Red Pepper sticks | |
|Zucchini sticks | |Lunch: |
| |Lunch: |Tuna with low fat mayo on bed of mixed |
|Lunch: |Rosemary and Sage Burger |greens |
|Chicken and Cherry Sandwich |Mixed Veggies | |
|Mixed greens with non fat dressing | |Snack: |
| |Snack: |Cottage Cheese |
|Snack: |Low fat low sodium beef jerky |Zucchini sticks |
|Almonds |Carrots |Jaylab Pro Protein |
|Apple |Jaylab Pro Protein | |
|Carrots | |Dinner: |
| |Dinner: |Beef Tenderloin with Creole Rub |
|Dinner: |Halibut Steaks |Steamed Green Beans |
|Rosemary-Sage Burger with Apple Slaw and |Brown Rice | |
|Chive Mayo |Steamed Asparagus |Snack: |
|Baked Sweet Potato | |Low fat mozzarella string cheese |
| |Snack: |Red Pepper sticks |
|Snack: |Yogurt Pops | |
|Yogurt Pops | | |
|Day 25 |Day 26 |Day 27 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain French Toast |Real Oatmeal |Sausage and Cheese Muffin |
|Hard boiled egg |Skim Milk |Omega Icon |
|Apple |Blueberries | |
|Omega Icon |Omega Icon | |
| | |Snack: |
|Snack: |Snack: |Guacamole with mixed veggies |
|Rykrisp crackers with Hummus |Low fat low sodium beef jerky | |
|Red Pepper sticks |Carrots |Lunch: |
| | |Mediterranean Chopped Salad |
|Lunch: |Lunch: | |
|Beef Tenderloin |Chicken and Vegetable Tostada |Snack: |
|Brown Rice |Apple |Cottage Cheese |
|Mixed Veggies | |Carrots |
| |Snack: |Jaylab Pro Protein |
|Snack: |Turkey in lettuce leaves | |
|Cottage cheese |Zucchini sticks |Dinner: |
|Orange |Jaylab Pro Protein |Grilled Chicken (seasoning of your choice) |
|Zucchini sticks | |Mixed Veggies |
| |Dinner: | |
|Dinner: |Grilled Sirloin Skewers with Peppers and |Snack: |
|Chicken and Vegetable Tostada |Peaches |Low fat low sodium beef jerky |
|Mixed greens with non fat dressing |Brown Rice |Zucchini sticks |
| | | |
|Snack: |Snack: | |
|Strawberry Smoothie |Berry Smoothie | |
|Almonds |Hard boiled egg | |
|Day 28 |Day 29 |Day 30 |
|High Carb |Low Carb |No Carb |
|Breakfast: |Breakfast: |Breakfast: |
|Whole Grain Waffles |Shredded Wheat |Skillet Soufflé |
|Strawberries |Orange |Omega Icon |
|Skim Milk |Skim Milk | |
|Omega Icon |Omega Icon |Snack: |
| | |Guacamole with mixed veggies |
|Snack: |Snack: | |
|Low fat mozzarella string cheese |Cottage Cheese |Lunch: |
|Apple |Zucchini sticks |Tuna with greek yogurt on a bed of mixed |
|Carrots | |greens |
| |Lunch: | |
|Lunch: |Old Fashioned Meatloaf |Snack: |
|Turkey, lettuce, tomato, and greek yogurt |Mixed Greens with non fat dressing |Low fat mozzarella string cheese |
|in whole grain pita | |Red Pepper sticks |
|Orange |Snack: |Jaylab Pro Protein |
|Mixed Veggies |Almonds | |
| |Carrots |Dinner: |
|Snack: |Jaylab Pro Protein |Salmon Salad with Vinaigrette |
|Guacamole with Pita chips | | |
|Red Pepper sticks |Dinner: |Snack: |
| |Burritos El Grande |Low fat low sodium beef jerky |
|Dinner: |Brown Rice (spice it up with southwest |Carrots |
|Old Fashioned Meatloaf |seasoning) | |
|Baked Sweet Potato | | |
|Steamed Green Beans |Snack: | |
| |Baked Apple | |
|Snack: | | |
|Strawberry Sundae | | |
Herbed Chicken Parmesan
Serves 4
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Directions:
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Yogurt Parfait
Serves 4
1 ½ cups of Greek Yogurt
2 Tbsp. Of honey
½ tsp. vanilla extract
1 cup sliced strawberries
1 cup fresh blueberries
1 cup fresh raspberries
4 tsp. Of low fat granola
Directions:
In a mixing bowl, combine the yogurt, honey and vanilla extract. Beat with an electric mixer until fluffy and smooth. Place strawberries evenly among four dishes. Divide blueberries among 4 dishes and top each with 3 tablespoons of yogurt. Divide raspberries among 4 dishes and top each with remaining yogurt mixture. Garnish with teaspoon of the granola.
Beef Lettuce Wrap
Serves 4
Cooking spray
1 (1-pound) flank steak, trimmed
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons fresh lime juice
2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 jalapeño pepper, seeded and minced
8 Bibb lettuce leaves
1 cup thinly sliced red onion
1 cup torn fresh mint
1/2 cup matchstick-cut English cucumber
1/2 cup torn fresh cilantro
2 tablespoons chopped unsalted, dry-roasted peanuts
Directions:
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle steak with salt and pepper. Place steak in pan; cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across the grain into thin slices. Combine juice, fish sauce, sugar, and jalapeño in a medium bowl, stirring with a whisk. Reserve 4 teaspoons juice mixture in a small serving bowl. Pour remaining juice mixture in a large bowl; add steak, tossing to coat. Place 1 1/2 ounces beef in center of each lettuce leaf; top each with 2 tablespoons onion, 2 tablespoons mint, 1 tablespoon cucumber, and 1 tablespoon cilantro. Sprinkle evenly with peanuts; roll up. Serve with reserved juice mixture.
Soba noodle salad: Cook 6 ounces soba noodles according to package directions, omitting salt and fat; drain well. Combine noodles, 1/3 cup chopped green onions, and 1/3 cup matchstick-cut carrots in a large bowl. Combine 1 1/2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 tablespoon fish sauce, 1 tablespoon low-sodium soy sauce, 2 teaspoons sambal oelek, and 1 teaspoon brown sugar in a small bowl, stirring well with a whisk. Drizzle vinegar mixture over noodle mixture; toss well.
Italian Style Marinated Steak
Serves 4
1/2 cup Italian Dressing (natural)
2 boneless beef sirloin steaks (1 lb.)
1/2 cup Steak Sauce
Directions:
Pour dressing over steaks in resealable plastic bag; seal bag. Turn bag over several times to evenly coat steaks with dressing. Refrigerate 30 min. to marinate.
Preheat grill to medium-high heat. Remove steaks from marinade; discard bag and marinade. Grill steaks 4 to 5 min. on each side or until medium doneness (160°F.) Brush steaks with steak sauce; let stand 10 min. Cut into thin slices to serve. Garnish with grilled cherry tomatoes, if desired.
Lemon Basil Shrimp
Serves 4
3 quarts water
8 ounces uncooked whole grain spaghetti
1 pound peeled and deveined large shrimp
1/4 cup chopped fresh basil
3 tablespoons drained capers
2 tablespoons extravirgin olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
2 cups baby spinach
Directions:
Bring 3 quarts water to a boil in a Dutch oven. Add pasta; cook 8 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain. Place pasta mixture in a large bowl. Stir in basil and next 4 ingredients (through salt). Place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture.
Hoisin Pork and Snow Peas
Serves 4
4 ounces uncooked brown rice
2 tablespoons low-sodium soy sauce, divided
1 (1-pound) pork tenderloin, trimmed and thinly sliced
3/4 cup fat-free, less-sodium chicken broth
1/4 cup hoisin sauce
1 tablespoon cornstarch
1 tablespoon honey
4 teaspoons dark sesame oil, divided
3 cups snow peas, trimmed (about 1/2 pound)
1/2 cup sliced red bell pepper
1 tablespoon bottled ground fresh ginger
1 teaspoon bottled minced garlic
1/2 cup chopped green onions
Directions:
Prepare rice according to package directions, omitting salt and fat. Drain and keep warm.
Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.
Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth.
Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over the rice.
Wasabi Salmon
Serves 4
2 tablespoons low-sodium soy sauce
1 teaspoon wasabi powder (dried Japanese horseradish)
1 teaspoon bottled minced fresh ginger
1/2 teaspoon dark sesame oil
4 (6-ounce) skinless salmon fillets (about 1 inch thick)
Cooking spray
Directions:
Combine soy sauce, wasabi, ginger, and sesame oil in a large zip-top plastic bag; add fish. Seal and marinate at room temperature 5 minutes, turning bag occasionally to coat. Remove fish from the bag, reserving marinade.
While fish marinates, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish and marinade; cook 3 minutes. Turn fish over. Reduce heat to medium; cook 8 minutes or until fish is done.
Grilled Mozzarella Chicken Sandwich
Serves 4
4 boneless skinless chicken breast halves (1 lb.)
1/2 cup sliced onions
1/2 cup green pepper strips
1 Tbsp. oil
1/3 cup healthy Barbecue Sauce
4 whole grain buns, split
4 Low-Moisture Part-Skim Mozzarella Cheese Slices
Directions:
Heat grill to medium-high heat.
Grill chicken 8 min. Meanwhile, cook and stir vegetables in hot oil in large skillet on medium heat 5 min. or until crisp-tender. Remove from heat; cover to keep warm.
Turn chicken; brush with barbecue sauce. Grill 7 to 9 min. or until chicken is done (165°F), turning and brushing occasionally with remaining sauce and adding rolls to grill the last few minutes to toast lightly.
Fill rolls with chicken, cheese and vegetables.
Apple Turnover Sundae
Serves 1
½ cup greek yogurt apple turnover-flavored or other apple flavored greek yogurt
2 Tbsp. crunchy, high fiber, low sugar cereal (GrapeNuts)
1/3 cup chopped apple
Pinch of ground cinnamon
1 ½ tsp. raisins
Directions:
Spoon the yogurt into a small deep bowl. Sprinkle the cereal over the yogurt, followed by the apple. Top with the cinnamon and then the raisins, if using, and serve.
Sausage & Cheese “Muffins”
Serves 6
4 ounces turkey sausage or crumbled turkey bacon
5 large eggs
1/2 cup (2-oz.) shredded reduced-fat cheddar cheese
1/2 green bell pepper, chopped
1/4 onion, chopped
1 can (12-oz.) sliced mushrooms, drained
Directions:
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray, or line with paper baking cups. In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. Bake for 20 minutes or until the egg is set.
Zesty Baked Salmon
Serves 4
4 (6-ounce) salmon fillets
Cooking spray
2 tablespoons chopped green onions
1 tablespoon low-fat mayonnaise
1 tablespoon plain greek yogurt
1 teaspoon lemon pepper
1/4 teaspoon salt
1/4 teaspoon dry mustard
Chopped green onions (optional)
Lemon wedges (optional)
Directions:
Preheat oven to 425°.
Place fish, skin side down, in a baking dish coated with cooking spray. Bake at 425° for 18 minutes or until fish flakes easily when tested with a fork.
Combine 2 tablespoons green onions and next 5 ingredients; spread evenly over fish. Bake 2 additional minutes or until sauce is bubbly.
Serve immediately. If desired, sprinkle with additional chopped green onions, and garnish with lemon wedges.
Pasta with Zucchini and Almonds
Serves 4
2 cups cherry tomatoes, halved
2 tablespoons minced shallots
1 teaspoon minced fresh thyme
2 teaspoons fresh lemon juice
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon sugar
5 teaspoons extra-virgin olive oil, divided
1 (9-ounce) package refrigerated linguine
1 1/2 teaspoons bottled minced garlic
3 cups chopped zucchini (about 1 pound)
3/4 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh mint, divided
1/3 cup (1 1/2 ounces) grated fresh pecorino Romano cheese
3 tablespoons sliced almonds, toasted
Directions:
Combine first 7 ingredients in a medium bowl. Add 2 teaspoons oil, tossing to coat. Cook pasta according to package directions, omitting salt and fat. Drain well. Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan, swirling to coat. Add garlic to pan; sauté 30 seconds. Add zucchini; sauté 3 minutes or until crisp-tender. Add broth; bring to a simmer. Stir in pasta and 1 1/2 tablespoons mint; toss well. Remove from heat; stir in tomato mixture. Place 1 1/2 cups pasta mixture in each of 4 bowls; top evenly with remaining 1 1/2 tablespoons mint. Sprinkle each serving with 4 teaspoons cheese and 2 teaspoons almonds.
Chicken Scaloppine and Broccoli Rabe
Serves 4
1 tablespoon olive oil
1/3 cup Italian-seasoned breadcrumbs
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast cutlets
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons fresh lemon juice
1 teaspoon butter
1 pound broccoli rabe (rapini), cut into 3-inch pieces
2 tablespoons chopped fresh parsley
2 tablespoons capers, rinsed and drained
4 lemon slices (optional)
Directions:
Heat oil in a large nonstick skillet over medium-high heat.
Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.
Baked Apple
Directions:
Cut, core, and peel tart apple. Sprinkle with 1 tsp. sugar and dash of cinnamon and bake at 350 until apple slices are tender.
Grilled Everything Salad
Serves 6
2 tablespoons prepared horseradish
3 tablespoons red wine vinegar
5 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 10-ounce package (or 2 bunches) fresh spinach, stems removed
1 1/2 pounds grilled flank steak, thinly sliced (6 cups)
1 large onion, thickly sliced and grilled (3 cups)
3 carrots, thinly sliced and grilled (3 cups)
3 plum tomatoes, halved and grilled
Directions:
To make the vinaigrette, whisk together the horseradish, vinegar, olive oil, salt, and pepper in a small bowl. Set aside.
Arrange the spinach on a serving platter. Slice the steak and arrange it atop the spinach, along with the grilled vegetables. Drizzle with the vinaigrette and serve.
Baked Chicken Tortillas
Serves 6
1 cup bottled salsa, divided
1 (8-ounce) carton fat free sour cream
6 (10-inch) whole grain tortillas
1 1/2 cups chopped cooked chicken breast (about 3/4 pound)
1/3 cup chopped tomato
1/3 cup chopped green or red bell pepper
1/4 cup chopped onion
Cooking spray
3/4 cup (3 ounces) shredded reduced-fat cheddar cheese
Directions:
Preheat oven to 350°.
Combine 1/2 cup salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup salsa. Bake at 350° for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.
Beef with Sugar Snap Peas
Serves 4
1 (3 1/2-ounce) bag boil-in-bag brown rice
1 (12-ounce) flank steak, trimmed
2 tablespoons low-sodium soy sauce, divided
3/4 cup fat-free, less-sodium chicken broth
1/4 cup hoisin sauce
2 teaspoons cornstarch
2 teaspoons dark sesame oil
1 cup sliced onion
1 tablespoon bottled fresh ground ginger (such as Spice World)
3 cups frozen sugar snap peas
1 cup preshredded carrot
Directions:
Cook rice according to the package directions, omitting salt and fat.
Cut steak diagonally across grain into thin slices. Combine steak and 1 tablespoon soy sauce; toss to coat. Combine the remaining 1 tablespoon soy sauce, broth, hoisin, and cornstarch; stir well with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add steak mixture; sauté 1 1/2 minutes or until lightly browned. Remove steak from pan. Add onion and ginger to pan; sauté 2 minutes. Add peas and carrot; sauté 2 minutes. Stir in steak mixture; sauté for 30 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Serve immediately over rice.
Strawberry Sundae
Serves 1
Directions:
Cut up strawberries and top with sugar free hot fudge and light whip cream.
Tex Mex Scramble
Serves 4
2 cups cholesterol-free egg product
1 cup 2% Low Fat Cottage Cheese
1 cup chopped green peppers
1/2 cup chopped onions
1/2 cup Shredded Mild Cheddar Cheese
1/2 cup Thick 'N Chunky Salsa
Directions:
BEAT egg product and cottage cheese in small bowl with wire whisk until well blended; set aside. SPRAY medium nonstick skillet with cooking spray. Add peppers and onions; cook on medium-high heat 2 to 4 min. or until vegetables are crisp-tender, stirring occasionally. ADD egg product mixture and Cheddar cheese. Reduce heat to medium; cook 8 to 10 min. or until egg product mixture is set, stirring frequently. Serve topped with the salsa.
Asian Chicken and Coleslaw
Serves 4
2 tablespoons hoisin sauce
1 teaspoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
1 teaspoon vegetable oil
1/2 cup chopped onion
4 cups packaged coleslaw
1 teaspoon dark sesame oil
1/2 teaspoon salt
1/2 teaspoon black pepper
Directions:
Preheat broiler.
Combine first 3 ingredients; spread evenly over both sides of chicken. Place chicken on a broiler pan coated with cooking spray; broil 6 minutes on each side or until done.
While chicken cooks, heat vegetable oil in a large skillet over medium-high heat. Add onion; saute 2 minutes. Add coleslaw; saute 1 minute or until coleslaw begins to wilt.
Place coleslaw mixture in a medium bowl. Add sesame oil, salt, and pepper, tossing to coat. Serve coleslaw mixture with chicken.
Whole Grain Muffins
Makes 12
2/3 c. whole grain flour
1 1/2 c. muffin mix
1 egg, beaten
1 c. milk
Directions:
Preheat oven to 400 degrees. Butter muffin pans. In a medium bowl, combine whole wheat flour and muffin mix. Combine egg and milk in a small bowl. Add all at once to dry ingredients. Stir just until moistened; batter should be lumpy. Fill prepared muffin pans 2/3 full. Bake 15 to 20 minutes, until golden brown. Makes 12 large muffins.
*Add some ¾ cups blueberries for extra flavor.
Egg salad BLT
Serves 4
1/4 cup plain greek yogurt
3 tablespoons thinly sliced green onions
3 tablespoons reduced-fat sour cream
2 teaspoons Dijon mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated lemon rind
8 hard-cooked large eggs
8 (1 1/2-ounce) slices whole grain sandwich bread, toasted
4 turkey bacon slices, cooked and cut in half crosswise
8 (1/4-inch-thick) slices tomato
4 large Boston lettuce leaves
Directions:
Combine first 6 ingredients in a medium bowl, stirring well.
Cut 2 eggs in half lengthwise; reserve 2 yolks for another use. Coarsely chop remaining egg whites and whole eggs. Add eggs to mayonnaise mixture; stir gently to combine.
Arrange 4 bread slices on a cutting board or work surface. Top each bread slice with 1/2 cup egg mixture, 2 bacon pieces, 2 tomato slices, 1 lettuce leaf, and 1 bread slice. Serve sandwich immediately.
Chipotle Barbeque Burger
Serves 4
1/2 cup dry breadcrumbs
2 tablespoons barbecue sauce
1 tablespoon chopped chipotle chiles, canned in adobo sauce
1 teaspoon bottled minced garlic
1 pound lean ground beef
1 large egg
Cooking spray
2 cups cabbage-and-carrot coleslaw
1 tablespoon reduced-fat mayonnaise
1 tablespoon reduced-fat sour cream
1 teaspoon sugar
1 teaspoon cider vinegar
1/8 teaspoon salt
1/8 teaspoon black pepper
4 (1 1/2-ounce) whole grain hamburger buns
Directions:
Combine first 6 ingredients. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook for 4 minutes on each side or until a meat thermometer registers 160°.
Combine coleslaw and next 6 ingredients (through pepper) in a large bowl; toss well. Place 1 patty on bottom half of each bun; top each serving with 1/2 cup coleslaw mixture and top half of bun.
Chicken with Black Bean Salsa
Serves 1
Salsa:
1/2 cup canned black beans, rinsed and drained
1/4 cup fresh corn kernels
1 tablespoon chopped red onion
1 teaspoon chopped seeded jalapeño pepper
1 teaspoon fresh lime juice
1 teaspoon extravirgin olive oil
1/8 teaspoon salt
1/8 teaspoon ground coriander
4 grape or cherry tomatoes, quartered
Chicken:
1 teaspoon butter
Cooking spray
1 (6-ounce) skinless, boneless chicken breast half
Dash of salt
Dash of freshly ground black pepper
Lime slice (optional)
Directions:
To prepare salsa, combine first 9 ingredients, tossing well to combine.
To prepare chicken, heat butter in a small nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with dash of salt and black pepper. Add chicken to pan; cook 6 minutes on each side
Chicken, Carrot, and Cucumber
Serves 4
2 cups chopped cooked chicken breast (about 1 pound)
1 1/4 cups chopped seeded cucumber
1/2 cup matchstick-cut carrots
1/2 cup sliced radishes
1/3 cup chopped green onions
1/4 cup light mayonnaise
2 tablespoons chopped fresh cilantro
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
4 green leaf lettuce leaves
Directions:
Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients (through pepper) in a small bowl, stirring with a whisk. Add mayonnaise mixture to chicken mixture; stir until combined.
Place 1 lettuce leaf on each of 4 plates; top each leaf with about 1 cup chicken mixture.
Berry Smoothie
Serves 2
1 cup frozen blueberries or raspberries
1 ¼ cup skim milk
6 ounces of vanilla or plain greek yogurt
A touch of honey, if desired
Directions:
In a blender, place berries, milk, and yogurt. Cover and blend on high speed about 1 minute or until smooth. Sweeten to taste with honey. Pour into 2 glasses and serve
Guacamole
Serves 2
2 ripe avocados, peeled and pitted
2 Tbsp. Lime juice
1/8 tsp. Salt
¼ cup chopped fresh cilantro
½ cup onions
1 cup cored chopped tomatoes
¼ tsp. Minced garlic
¼ tsp. Hot pepper sauce (optional)
Directions:
In a medium bowl, mash the avocados with the lime juice and salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving.
Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.
Strawberry Smoothie
Serves 2
1 cup strawberries
1 ¼ cup skim milk
6 ounces of vanilla or plain greek yogurt
A touch of honey, if desired
Directions:
In a blender, place berries, milk, and yogurt. Cover and blend on high speed about 1 minute or until smooth. Sweeten to taste with honey. Pour into 2 glasses and serve
Italian Beef Subs
Serves 4
2 teaspoons EVOO
1 1/2 cups green bell pepper strips
2 teaspoons bottled minced garlic
1 teaspoon dried oregano
1 (14 1/4-ounce) can low-salt beef broth
1 pound thinly sliced deli roast beef
4 (3-ounce) whole grain submarine rolls, toasted
1/2 cup bottled giardiniera (such as Cento), drained (optional)
Directions:
Heat the oil in a large nonstick skillet over medium heat. Add bell pepper and garlic; sauté for 2 minutes. Stir in oregano and broth. Bring to a boil; reduce heat, and simmer for 10 minutes. Remove bell pepper mixture from pan. Add beef to pan, and cook for 45 seconds. Divide beef evenly among the bottom halves of rolls; top each roll half with 1/4 cup bell pepper mixture, and 2 tablespoons giardiniera; cover with roll tops.
Lasagna Rolls with Red Pepper Sauce
Serves 4
8 uncooked whole grain lasagna noodles
4 teaspoons olive oil
1/2 cup finely chopped onion
1 (8-ounce) package presliced mushrooms
1 (6-ounce) package fresh baby spinach
3 garlic cloves, minced
1/2 cup (2 ounces) shredded mozzarella cheese
1/2 cup part-skim or fat free ricotta cheese
1/4 cup minced fresh basil, divided
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
Sauce:
1 tablespoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 (14.5-ounce) can diced tomatoes, undrained
1 (7-ounce) bottle roasted red bell peppers, undrained
1/8 teaspoon crushed red pepper
Directions:
To prepare lasagna, cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water. Drain.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, mushrooms, spinach, and 3 garlic cloves; sauté 5 minutes or until onion and mushrooms are tender. Remove from heat, and stir in cheeses, 2 tablespoons basil, 1/2 teaspoon salt, and 1/4 teaspoon crushed red pepper.
To prepare sauce, place vinegar and remaining ingredients in a blender; process until smooth.
Place cooked noodles on flat surface; spread 1/4 cup cheese mixture over each noodle. Roll up noodles, jelly-roll fashion, starting with short side. Place the rolls, seam sides down, in a shallow 2-quart microwave-safe dish. Pour 1/4 cup sauce over each roll, and cover with heavy-duty plastic wrap. Microwave at high 5 minutes or until thoroughly heated. Sprinkle with 2 tablespoons basil.
Lemon Garlic Shrimp Kabobs
Serves 6
48 large unpeeled shrimp (about 2 pounds)
1/2 cup fresh lemon juice (about 3 lemons)
1/2 cup dry white wine
2 tablespoons bottled minced garlic (about 12 cloves)
2 tablespoons steak sauce (such as Heinz 57)
2 teaspoons coarsely ground black pepper
Cooking spray
Directions:
Peel shrimp, leaving tails intact. Combine lemon juice, wine, garlic, steak sauce, and pepper in a large zip-top plastic bag; seal, and shake to blend. Add shrimp; seal. Marinate in refrigerator 20 minutes, turning bag once.
Prepare grill.
Remove shrimp from bag, discarding marinade. Thread 8 shrimp onto each of 6 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray, and grill 2 minutes on each side or until shrimp are done.
Note: Substitute 1/3 cup water and 2 tablespoons vinegar for wine, if desired.
Chicken and Cherry Sandwich
Serves 4
1/2 cup lowfat mayonnaise
2 tablespoons chopped fresh tarragon or 1 1/2 tsp dried
1 tablespoon fresh lemon juice
1/8 teaspoon black pepper
2 cups chopped roasted chicken breast
2 celery stalks, chopped
1/3 cup chopped dried cherries
1/3 cup chopped walnuts
1/4 cup chopped shallots
4 lettuce leaves
8 slices toasted whole-grain bread
Directions:
Combine mayonnaise, tarragon, lemon juice and pepper in a bowl. Toss chicken, celery, cherries, walnuts and shallots in another bowl. Stir in mayonnaise dressing. Place 1 lettuce leaf each on 4 slices of bread. Divide chicken salad among sandwiches; top with remaining bread.
Rosemary and Sage Burgers with Apple Slaw and Chive Mayo
Serves 4
Burgers
1/2 pound extra-lean ground beef
1/2 pound lean ground pork
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh sage
1/4 teaspoon salt
4 whole-grain buns
1 cup baby spinach leaves
Chive "mayo"
1/2 cup non-fat sour cream
2 tablespoons chopped fresh chives
2 dashes each salt and pepper
Apple slaw
3 green apples, peeled, cored and grated
2 teaspoons extra-virgin olive oil
1 teaspoon fresh lemon juice
1/4 teaspoon salt
Directions:
For burgers
Preheat grill to medium high. Combine beef, pork, rosemary, sage, and salt in a medium-sized bowl; form into 4 patties. Grill patties 4 minutes on each side or until juices run clear.
For chive "mayo"
In a small bowl, combine mayo ingredients.
For apple slaw
In a medium-sized bowl, combine slaw ingredients.
To assemble
Toast the buns and spread each top with mayo. Place burger on bun and top with slaw and several spinach leaves.
Yogurt Pops
Serves 4
1 container (6oz) Fat free flavor (any flavor)
6 oz. unsweetened fuit juice concentrate
Dash of vanilla or honey
Directions:
In a medium bowl, combine yogurt, juice, and vanilla or honey. Pour into 4 -3 oz paper cups; freeze 1 hour or until partially frozen. Insert wooden sticks into each cup and freeze an additional 4 hours or until solid.
Halibut Steaks
4 servings
1 tablespoon coarsely ground black pepper
1 tablespoon fresh lemon juice
1 1/2 teaspoons vegetable oil
4 (6-ounce) halibut fillets
3/4 teaspoon sea or kosher salt
Cooking spray
4 lemon wedges
Directions:
Prepare grill to medium-high heat.
Combine first 3 ingredients; rub over halibut fillets. Cover and let stand at room temperature 10 minutes. Sprinkle fish with salt.
Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.
Beef Tenderloin with Creole Rub
Serves 4
Creole Spice Rub:
1 teaspoon dry mustard
1 teaspoon garlic powder
1 teaspoon ground sage
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
Remaining Ingredients:
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
Directions:
Combine mustard and next 7 ingredients (through black pepper); rub evenly over steaks.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from heat; let stand 5 minutes.
Chicken and Vegetable Tostada
Serves 4
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) whole grain tortillas
Cooking spray
1 cup (4 ounces) shredded 2 %Monterey Jack cheese
Directions:
Preheat broiler.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese.
Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.
Grilled Sirloin Skewers with Peppers and Peaches
Serves 8
Kabobs:
1 1/2 tablespoons ground cumin
1 1/2 tablespoons cracked black pepper
2 3/4 teaspoons kosher salt
2 pounds boneless sirloin steak, cut into 48 (1-inch) pieces
4 peaches, each cut into 8 wedges
2 small red onions, each cut into 8 wedges
2 large red bell peppers, each cut into 8 (1-inch) pieces
Cooking spray
Sauce:
1/2 cup chopped fresh parsley
1/4 cup red wine vinegar
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon cracked black pepper
3 garlic cloves, minced
Parsley sprigs (optional)
Directions:
Prepare grill.
To prepare kebabs, combine first 7 ingredients; toss well. Thread 3 steak pieces, 2 peach wedges, 1 onion wedge, and 1 bell pepper piece alternately onto each of 16 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 6 minutes or until tender, turning occasionally. Place kebabs on a platter; cover loosely with foil. Let stand 5 minutes.
To prepare sauce, combine chopped parsley and next 5 ingredients (chopped parsley through garlic), stirring with a whisk. Spoon over kebabs. Garnish with parsley sprigs, if desired.
Mediterranean Chopped Salad
Serves 6
2 cups chopped red bell pepper
2 cups chopped zucchini
1 cup chopped yellow or orange bell pepper
1 cup chopped seeded tomato
1/3 cup chopped red onion
1/4 cup minced fresh flat-leaf parsley
2 tablespoons red wine vinegar
1 tablespoon extravirgin olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
6 cups chopped romaine lettuce
Directions:
Combine the first 10 ingredients in a large bowl; toss well. Cover and chill up to 1 hour. Arrange 1 cup lettuce on each of 6 small plates; top each serving with 2 cups bell pepper mixture. Serve immediately. Add grilled chicken.
Old Fashioned Meatloaf
Serves 6 to 8
1 tablespoon butter
3 celery ribs, finely chopped
1/2 large onion, finely chopped
2 pounds extra lean ground beef
2 tablespoons Worcestershire sauce, divided
1/2 cup Italian-seasoned breadcrumbs
1/3 cup low sodium ketchup
2 teaspoons Creole seasoning
1 teaspoon Greek seasoning
1 teaspoon garlic powder
2 large eggs, lightly beaten
1 (8-ounce) can tomato sauce
3 tablespoons tomato paste
1 tablespoon ketchup
Garnish: chopped fresh flat-leaf parsley
Directions:
Melt butter in a medium nonstick skillet over medium heat; add celery and onion, and sauté 7 minutes or just until tender.
Stir together celery mixture, ground beef, 1 tablespoon Worcestershire sauce, breadcrumbs, and next 5 ingredients in a large bowl. Shape into a 10- x 5-inch loaf; place on a lightly greased broiler rack. Place rack in an aluminum foil-lined broiler pan.
Bake at 350° for 45 minutes. Stir together remaining 1 tablespoon Worcestershire sauce, tomato sauce, tomato paste, and 1 tablespoon ketchup until blended; pour evenly over meatloaf, and bake 10 to 15 more minutes or until no longer pink in center. Let stand 10 minutes before serving.
Burritos El Grande
Serves 6
1/2 lb. extra lean ground beef
1 can (16 oz.) kidney beans, drained, rinsed
3/4 cup (16 oz.) Thick 'N Chunky Salsa
1/2 cup Mexican Style Milk Finely Shredded Four Cheese
6 whole grain tortillas (10 inch), warmed
1/2 cup Light or Fat Free Sour Cream
1-1/2 cups shredded romaine lettuce
1-1/2 cups chopped tomatoes
Directions:
Brown meat in large skillet on medium-high heat. Stir in beans and salsa; cook 3 min. or until heated through, stirring occasionally. Remove from heat; stir in cheese.
Spread meat mixture down centers of tortillas; top with remaining ingredients. Fold in opposite sides of each tortilla, then roll up burrito style.
Skillet Soufflé
Serves 4
6 large eggs, separated
1/4 cup chopped fresh chives
1 teaspoon kosher salt
1/4 teaspoon black pepper
1 tablespoon unsalted butter
4 ounces goat cheese
1 5-ounce bag salad greens
1/2 pint grape tomatoes, halved
2 tablespoons extra-virgin olive oil
1 lemon, cut into wedges
Directions:
Heat oven to 400° F.
In a large bowl, whisk together the egg yolks, chives, salt, and pepper.
In a separate bowl, with an electric mixer on medium-high, beat the egg whites until stiff peaks form. Using a spatula, gently fold the egg whites into the yolk mixture.
Meanwhile, melt the butter in a large nonstick skillet over medium-low heat and tilt to coat the sides. Add the soufflé mixture and crumble the cheese over the top. Bake until the eggs are puffed and golden, about 10 minutes. Cut into wedges. Divide the soufflé, salad greens, and tomatoes among plates. Drizzle the greens with the oil and serve with the lemon.
Grilled Salmon with Vinaigrette
Serves 4
1/4 cup red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon extra-virgin olive oil
1 tablespoon minced shallots
1/4 teaspoon kosher salt, divided
1/4 teaspoon black pepper, divided
4 (3-ounce) salmon fillets
4 cups mixed salad greens
1/4 cup vertically sliced Vidalia or other sweet onion
2 hard-cooked large eggs, sliced
Directions:
Preheat grill to medium-high. Combine vinegar, mustard, oil, shallots, 1/8 teaspoon salt, and 1/8 teaspoon pepper in small bowl, stirring well with whisk; set aside. Using a mister, spray both sides of each fillet with olive oil; sprinkle with 1/8 teaspoon salt and 1/8 tea-spoon pepper. Place fish, skin side up, on grill rack; cook 8 minutes or until fish flakes easily when tested with fork, turning after 4 minutes. Arrange 1 cup greens in each of 4 bowls; top with onion, egg slices. Top with salmon; drizzle with dressing.
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