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Lemon Pepper Fish

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Lemon Pepper Fish

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • juice of ½ lemon *

  • 1-3 garlic cloves, minced

  • ½ tsp. pepper

  • ¼ tsp. Mrs. Dash or any other sodium-free seasoning

  • ¼ tsp. cumin powder

  • 1/8 tsp. turmeric

  • 1 cup cooked vegetables * *

  • ½ cup cooked brown or wild rice

Instructions:

  1. Place fish in a small bowl.

  2. Add garlic, black pepper, Mrs. Dash, cumin and turmeric. Ensuring to coat both sides of the fish.

  3. Cover and marinate at least 1 hour in refrigerator.

  4. Preheat the oven to 400°.

  5. Place fish in a non-stick baking dish and cover with the marinade.

  6. Bake 10-12 minutes depending on thickness or until fish flakes easily.

  7. Squeeze the lemon juice over the fish. Serve with rice and vegetables.

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Turkey Chorizo

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Turkey Chorizo

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • 1 lb ground turkey breast

  • 1 tsp black pepper

  • 2 tbsp chili powder

  • 4 cloves garlic, minced

  • 1 tsp oregano

  • 1 tsp ground coriander

  • 1 tbsp ground cumin

  • 1 - 2 tsp red pepper flakes (to your heat level)

  • 2 tbsp apple cider vinegar

  • 1½ cup total onions & peppers, sliced

  • ½ cup cooked brown rice

  • 1 tsp cumin (for rice)

  • 1 pinch saffron (for rice)

Instructions:

  1. Mix turkey and spices together in a medium bowl. Mix in vinegar.

  2. Cover chorizo and refrigerate overnight.

  3. When ready to serve, divide the chorizo into 4 portions.

  4. Cut the onion and pepper length wise and then slice thinly from end to end.

  5. Heat a non-stick pan over Med-High heat and crumble up the chorizo (spiced turkey from step #1) into the pan.

  6. Toss the veggies in with chorizo and sauteé until everything is cooked through.

  7. While the veggies and chorizo are sauteéing, start the water for the rice.

  8. After you have added the rice to the boiling water, add a pinch of saffron to the water.

  9. Once the rice is cooked, stir in 1 tsp cumin.

  10. Serve the chorizo and veggies over or along side ½ cup cooked brown rice.

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Turkey Stuffed Onion

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Turkey Stuffed Onion

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • 4 large Vidalia/sweet onions

  • 1½ lb ground white turkey breast

  • ½ cup hot water

  • ½ tsp marjoram, thyme or oregano (your choice)

  • ½ tsp cumin

  • pinch cayenne pepper

  • 1 cup bread crumbs*

  • ½ cup vegetable stock

Instructions:

  1. Preheat oven to 375°

  2. Peel onion & cut about ½" of the onion tops and trim just enough from the bottom so they can stand upright. With an ice cream scoop or spoon, scoop out the layers of the onion leaving ½" shell. Reserve the scooped out onion.

  3. Place shells in a baking dish, cover and microwave on high for 5 minutes. You can also steam them over boiling water for six minutes.

  4. Measure ½ cup of the reserve onions and finely chop.

  5. In a small skillet, heat 2 tbsp water and sauté the chopped onions until soft.

  6. Brown the ground turkey and measure out 18 oz. to be used as the filling. Any left over turkey can be used for another meal or recipe.

  7. Combine the turkey, water and seasonings. Mix in ½ cup of the bread crumbs and the softened onions.

  8. Place hollowed out shells in a microwave-safe pan and evenly distribute the filling.

  9. Place remaining onion centers, coarsely cut, around stuffed onions. Pour the stock into the bottom of the pan.

  10. Cover tightly and microwave on high for 6 minutes.

  11. Remove from the microwave, take off cover and spoon the other ½ cup of bread crumbs over the top.

  12. Place into the preheated oven for 10 minutes or until the bread crumbs are golden brown.

  13. Remove from the oven and let stand for 5 minutes.

  14. Put one stuffed onion on a plate along with ¼ of the onion scraps from the bottom of the dish.

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