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Balsamic Marinated Chicken

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Balsamic Marinated Chicken

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

Ingredients:

  • ¾ c balsamic vinegar

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) *

  • 1 tsp dried minced onion

  • ½ tsp dried minced garlic

  • ½ tsp crushed red pepper flakes

  • ¼ tsp ground black pepper

  • ¼ tsp paprika

  • ¼ tsp crushed, dried rosemary

  • ¼ tsp dried parsley flakes

  • ¼ tsp chili powder

  • 1/8 tsp dried oregano

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 1½ cup total mixed greens

Instructions:

  1. Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.

  2. Pour the liquid into a resealable plastic bag and add the chicken breasts.

  3. Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.

  4. Marinate in the refrigerator 30 minutes or overnight.

  5. Preheat the oven to 400°.

  6. Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.

  7. Remove the chicken breasts from the marinade and shake off the excess.

  8. Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.

  9. Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.

  10. Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.

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Broiled Steak and Blue Cheese

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Broiled Steak and Blue Cheese

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

Ingredients:

  • 5 oz. raw Maverick Ranch® filet mignon*

  • Fat free blue cheese dressing (under 30 calories/serving)

  • ¼ cup onion, chopped (spanish onion or scallion works well)

  • ¼ cup tomato, chopped

  • 2 ½ oz fat free cheese, shredded

  • taco seasoning mix (to taste)

  • seasoned pepper (to taste)

Instructions:

  1. Spread both sides of steak with dressing

  2. Sprinkle with seasoned pepper.

  3. Grill or broil to desired doneness*

  4. Serve with "No-Cheat" Steak Fries (click to open) and broccoli with lemon juice.

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Cinnamon Curry Chicken Soup

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Cinnamon Curry Chicken Soup

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

Ingredients:

  • 4½ oz. or 3/4 cup cooked chicken - cubed

  • 1½ cup total celery, onions, mushrooms and squash. *

  • 1 medium potato (2½ - 3") - cubed

  • 1 cup low/no-sodium, fat-free broth (up to 30 calories) **

  • 1 cup water

  • 3 cloves minced garlic

  • ½ tsp curry powder

  • ¼ tsp cinnamon

  • ¼ tsp pumpkin pie spice

  • pepper (to taste)

Instructions:

  1. In a saucepan, combine all of the ingredients.

  2. Bring to a boil.

  3. Reduce heat, cover and simmer for 45 minutes.

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Garlic Baked Chicken

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Garlic Baked Chicken

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

Ingredients:

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 3 large onions, sliced into ½" rings or half-moons

  • 2 cups mushrooms, quartered

  • 3 - 5 cloves garlic, unpeeled and whole

  • juice of half lemon

  • ground black pepper (to taste)

Instructions:

  1. Preheat oven to 350°.

  2. Heat non-stick saucepan over medium heat.

  3. Add the onion and mushrooms. Stir constantly until slightly tender, approximately 5 minutes.

  4. Transfer mixture to a glass baking dish and place chicken on top.

  5. Squeeze lemon juice onto the breasts and sprinkle with pepper.

  6. Place garlic around and on top of chicken and cover tightly either with a lid or aluminum foil.

  7. Bake in the preheated oven until the breasts are no longer pink in the center, 30 - 45 minutes.

  8. Serve 1 chicken breast on top of 1 cup cooked onions and serve along side Guiltless Potato Wedges sprinkled with any herbs and/or spices.

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Kickin' Ceviche (SƏ-VĒ'CHĀ)

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Kickin' Ceviche (SƏ-VĒ'CHĀ)

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

Ingredients:

  • 1 lb sea bass or flounder fillets, cut into ½" pieces

  • 1 cup fresh lime juice

  • 3 medium tomatoes, chopped & seeded

  • 1 habañero pepper, seeded & finely minced *

  • 2 cups red onion, finely diced

  • 2 English muffins **

Instructions:

  1. In a large glass bowl, combine all of the ingredients, except for the onions.

  2. Toss well and put the onion on top.

  3. Cover with plastic wrap and allow to sit in the refrigerator for 1½ hours.

  4. After the 1½ hours, stir to incorporate the onion.

  5. Let sit in refrigerator for at least another hour or up to 3 hours.

  6. To serve: Using a slotted spoon, portion out the ceviche into 4 servings. Put it on top of or serve along side the english muffin half.

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Pork Shish-Ka-Bob

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Pork Shish-Ka-Bob

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

Ingredients:

  • 5 ½ oz. pork tenderloin, cut into 1" cubes

  • 1 green bell pepper, cut in chunks

  • 1 medium spanish or red onion, cut in chunks

  • 6 medium sized mushrooms

  • 3 small organic new potatoes

  • fat free marinade (lemon pepper, BBQ, etc)

  • skewers (soaked*)

Instructions:

  1. Place pork chunks in a shallow bowl and pour on ½ cup marinade.

  2. Preheat outdoor grill until coals are hot (or an indoor grill or broiler if it’s raining.)

  3. Skewer marinated pork chunks, alternating with veggies and potatoes.

  4. Cook on grill, basting occasionally with more marinade, until pork is done and veggies are nicely singed.

  5. DIG IN!!!

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Quick Vegetarian Dinner

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Quick Vegetarian Dinner

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

Ingredients:

  • ½ c black or pinto beans

  • ¾ c cooked brown rice

  • 1 baked potato - 3" long

  • 1½ c total cucumber, onion & tomatoes

Instructions:

  1. Cut up the cucumbers, onions and tomatoes and place in a bowl with balsamic vinegar. You only need enough to cover.

  2. Put potato (sweet or regular) into a preheated oven or microwave until cooked through.

  3. Stir together the cooked brown rice and beans.

  4. Put the rice and beans on a plate along side the potato and marinated veggies.

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Sloppy No-Joes

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Sloppy No-Joes

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

Ingredients:

  • 1 medium onion, finely chopped

  • ½ bell pepper, diced

  • 2 garlic cloves, minced

  • 1 can no salt added tomato sauce *

  • 1 cup dry TVP (Texturized Veggie Protein) granules*

  • 1 tsp no-calorie baking sweetener *

  • Cayenne Pepper, to taste

  • Water, for sautéing

Instructions:

  1. Sauté onion and bell pepper in about 1 or 2 Tbl water until almost clear.

  2. Add garlic and sauté for a couple more minutes.

  3. Add tomato sauce, TVP, no-calorie baking sweetener, and cayenne to taste.

  4. Turn down and simmer 5 minutes until TVP is soft. Refrigerated TVP will already be soft, so you are just simmering to marry the flavors and thicken the sauce.

  5. Serve on ½ whole wheat bun or a whole sandwich thin.

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Stuffed Chicken Roll

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Stuffed Chicken Roll

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

Ingredients:

  • 5 ½ - 6 oz. boneless, skinless chicken breast*

  • ½ lb raw spinach or
    ½ cup frozen spinach, thawed

  • ¼ cup onions, diced

  • ¼ cup mushrooms, sliced

  • ½ garlic clove, minced

  • juice of ½ lemon

  • 1 melba toast round

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) **

  • ⅓ cup cooked brown rice

Instructions:

  1. Preheat oven to 350 °.

  2. Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.

  3. In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.

  4. Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.

  5. Place in a baking dish with the seam side down.

  6. Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.

  7. Pour the broth into the bottom of the pan.

  8. Bake for 30 minutes or until the chicken juices run clear.

  9. Remove from the oven and let rest for 5 minutes.

  10. Serve on a plate over the cooked brown rice.

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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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Tomato Basil Chicken

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Tomato Basil Chicken

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

Ingredients:

  • 4 ½ oz chicken, after cooked

  • ½ medium tomato, chopped

  • ¼ cup water or chicken broth*

  • 2 tbsp lemon juice

  • 2 tbsp chopped onion

  • 1 clove garlic, minced

  • 3 leaves basil, rolled & sliced

  • 1/8 tsp oregano, fresh or dried

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

  • cayenne pepper (to taste)

  • black pepper (to taste)

  • salt-free seasoning blend (ex: Mrs. Dash) (to taste)

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.

  2. Add garlic, onion, spices & water or broth.

  3. After chicken is cooked, add fresh tomatoes and basil.

  4. Continue cooking for 5-10 minutes.

  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.

  6. Serve along side the cooked whole wheat pasta.

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Transformations' Gyro

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Transformations' Gyro

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

Ingredients:

  • 5 oz. Pork tenderloin, cut into ½" cubes

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 95 calories)

  • 2 tbsp Green bell pepper, diced

  • 2 tbsp Onion, diced

  • 2 tbsp Tomato, diced

  • ½ cup shredded lettuce

  • 1 tbsp Fat free feta cheese, crumbled

  • oregano (to taste)

  • minced garlic (to taste)

  • Cucumber-Yogurt Dressing *

Instructions:

  1. Preheat a nonstick sauté pan on medium high and spray with Pam®.

  2. Sauté pork, green pepper, onion, minced garlic, and oregano until pork is done (no longer pink).

  3. Meanwhile, mix up the dressing and set aside.

  4. Place cooked pork mixture on middle of tortilla, then add lettuce, tomato & feta.

  5. Top with yogurt mixture & roll up like a burrito.

* Cucumber-Yogurt Dressing:
       Ingredients:

  • ¼ cup (2 oz) plain fat free yogurt

  • ¼ cucumber, shredded or grated

  • garlic powder (to taste)

      Blend yogurt, cucumber, and garlic powder in a small bowl & pour over the gyro.

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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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