Viewing entries tagged
pepper

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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Caribbean Grilled Turkey

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Caribbean Grilled Turkey

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

Ingredients:

  • 4½ oz turkey breast tenderloin*

  • ½ tbsp peach preserves (0 g fat & no more than 30 calories)

  • 4 green onions

  • 4 garlic cloves

  • 1 tsp hot sauce (more if you like it HOT!)

  • ¼ tsp black pepper

  • 2 tbsp lime juice

  • 1 tsp shredded lime peel ♦

  • ½ cup cooked wild rice

  • 1½ cup salad mix

Instructions:

For The Grill:

  1. Lightly spray unheated grill rack with nonstick cooking spray. Prepare grill for medium direct heat cooking.

  2. In food processor or blender, purée preserves, green onions, garlic, hot sauce, black pepper, lime juice & lime peel. You may need to add a little water if the mixture isn't a paste.

  3. Spread tenderloin with the purée.

  4. Place tenderloin on rack over medium hot grill.

  5. Turn frequently for even cooking & browning.

  6. Cook tenderloin for about 20 minutes or until meat is no longer pink.

  7. Serve the rice and salad along side.

To Broil:

  1. Spread tenderloin with the purée and place on a broiler pan sprayed lightly with nonstick cooking spray.

  2. Broil for 6 minutes.

  3. Turn over; brush with purée and return to broiler for about 5 more minutes.

  4. Brush again with purée and broil for another 4 to 5 minutes until tenderloin reaches 170° on meat thermometer.

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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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Citrus and Leek Tilapia

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Citrus and Leek Tilapia

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

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia*

  • 1½ cup leeks, sliced length-wise

  • juice of ½ lemon

  • lemon and orange zest

  • lemon and orange slices

  • parsley and/or dill (to taste)

  • pepper (to taste)

  • 2½" long sweet potato, baked

Instructions:

  1. Prepare BBQ/grill or preheat oven to 350°.

  2. In a small bowl, combine lemon juice and zest.

  3. Baste fish with the mixture and top with pepper, herbs, and citrus slices.

  4. Slice the leeks length-wise. Using the dark green leaves as a handle, rinse cut white and light green section of leek under cool running water, fanning them apart to remove all dirt and grit.

  5. Wrap ingredients in aluminum foil and place on the BBQ/grill or in preheated oven.

  6. Cook fish for 5-10 minutes or until it is thoroughly cooked.

  7. Remove the fish, citrus slices and leeks from the foil and place on plate.

  8. Serve a 2½" baked sweet potato along side.

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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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Ginger Mahi Mahi

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Ginger Mahi Mahi

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

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen mahi mahi *

  • 1 tsp garlic

  • 1 tsp ginger, ground (fresh or dried)

  • juice and zest of ½ lemon

  • black pepper (to taste)

  • 1 medium tomato, sliced

  • ½ cup cooked brown rice

Instructions:

  1. Preheat oven to 350°

  2. Place fish on top of a sheet of aluminum foil

  3. Cover with garlic, ginger, and black pepper

  4. Place tomatoes on top of seasoned fish

  5. Top with half of the lemon juice

  6. Close up aluminum foil into a pouch and seal both ends

  7. Bake fish for 10-20 minutes or until it is thoroughly cooked (flakes easily)

  8. Open pouch and pour on the reserved lemon juice

  9. Stir lemon zest into the brown rice. Place the fish and tomatoes on top of or next to the rice and spoon some of the packet juice over top

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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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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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Poached Chicken

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Poached Chicken

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

SERVINGS: 2

Ingredients:

  • 2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)

  • Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)

  • 2 cloves of garlic, crushed with skin on

  • 1/2 cup green beans, chopped

  • 1/3 cup fennel, shaved

  • 1/2 cup carrot, shaved

  • 1/3 cup zucchini, shaved

  • 4 cherry tomatoes, halved

  • Freshly ground black pepper

  • Lemon wedges, to serve

  • 1 cup cooked brown rice

Instructions:

  1. Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.

  2. Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.

  3. Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.

  4. Preheat the broiler.

  5. Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.

  6. Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.

  7. Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.

  8. Toss together and season to taste with pepper.

  9. Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.

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Seared Salmon with Cherry Tomato Sauce

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Seared Salmon with Cherry Tomato Sauce

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

Ingredients:

  • 4½ oz salmon fillet, skin removed

  • 2 garlic cloves

  • 1½ cup cherry tomatoes

  • 1 bay leaf

  • 2 or 3 basil leaves

  • Onion powder

  • Freshly ground black pepper

  • ½ cup cooked couscous

Instructions:

  1. Preheat a non-stick skillet over medium heat.

  2. Add one finely chopped garlic clove to pan sprayed very lightly with cooking spray and sauté for 1 minute.

  3. Add tomatoes, reserving 3 for couscous, and the bay leaf. Cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.

  4. When the sauce is finished, cover and keep warm.

  5. Season salmon on both sides by rubbing into the flesh the onion powder and black pepper.

  6. Heat a non-stick pan over medium heat.

  7. When pan is heated, smash the 2nd garlic clove and rub it into the bottom of the pan. You are trying to rub a film of garlic onto the bottom to add flavor and help the salmon not stick. Discard the unused garlic.

  8. Add the salmon fillet and cook for 3 minutes.

  9. While the fish is cooking, chiffonade (roll the leaves tightly and cut across the rolled leaves with a sharp knife, producing fine ribbons) the basil leaves.

  10. Turn and cook until the fish flakes easily with the tines of a fork, 4 to 5 minutes more. Two minutes before the fish is finished cooking, top with the basil, reserving some for the couscous.

  11. Transfer to a plate and top with the tomato sauce. Make sure you remove the bay leaf.

  12. Stir together the cooked couscous, 3 halved cherry tomatoes and basil and serve on the side.

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Shrimp w/Fried Cabbage

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Shrimp w/Fried Cabbage

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 2 c cabbage, shredded

  • 4 tbsp water

  • ½ tsp onion powder

  • 2 tsp garlic, minced

  • 4 squirts butter spray *

  • black pepper (to taste)

  • red pepper flakes (to taste)

  • ½ cup roasted corn **

Instructions:

  1. Preheat non-stick pan on MED-HI heat

  2. Using a food processor or sharp knife, shred the cabbage

  3. Add cabbage and butter spray into preheated pan

  4. Stir-fry for 2-3 minutes until slightly tender

  5. Remove cabbage and place on serving dish. Sprinkle with black pepper

  6. Turn the heat down to MED

  7. Add shrimp, 2 tbsp water, onion powder, and garlic (add water as needed so shrimp doesn't stick to pan)

  8. Cook until shrimp begins to curl and turn pink

  9. Sprinkle with red pepper flakes

  10. Serve the shrimp over the cabbage along side the roasted corn

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Shrimp Stuffed Tomato

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Shrimp Stuffed Tomato

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

Ingredients:

  • 4½ oz. cooked shrimp

  • 1 medium tomato

  • juice of ½ lemon

  • 1 tbsp parsley

  • Additional herbs (to taste)

  • pepper (to taste)

  • Mrs. Dash or any other sodium-free seasoning (to taste)

  • ½ cup cooked Brown Rice

  • ¼ tsp. rice wine vinegar

Instructions:

  1. Place cooked shrimp in food processor. Pulse a few times to chop up shrimp, or simply chop with a sharp knife.

  2. In a small bowl, combine chopped shrimp, parsley, additional herbs, lemon juice, Mrs. Dash, & Pepper.

  3. Cover and refrigerate for 30 minutes to 1 hour.

  4. When ready to serve, cut off top of tomato and scoop out the insides.

  5. Chop and combine inside of tomato with shrimp mix. (You may discard the seeds if you prefer)

  6. Fill tomato with shrimp mix.

  7. Top with a couple dashes of hot sauce (optional).

  8. Combine cooked brown rice and rice wine vinegar. Serve along side the tomato.

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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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Snapper w/Fennel and Leeks

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Snapper w/Fennel and Leeks

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

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen red snapper *

  • ½ cup fennel, sliced

  • ½ cup leeks, sliced

  • ½ tsp garlic powder

  • juice and zest of ½ lemon

  • black pepper (to taste)

  • ½ cup mashed potatoes, plain

Instructions:

  1. Place fish in a shallow dish

  2. Squeeze lemon into a cup

  3. Stir garlic powder and black pepper into the lemon juice

  4. Pour mixture over fish and marinate for 2 hours

  5. Remove fish from marinade and place in a baking dish

  6. Preheat oven to 350°

  7. Slice the leeks length-wise. Using the dark green leaves as a handle, rinse cut white and light green section of leek under cool running water, fanning them apart to remove all dirt and grit

  8. Place the leeks, along with the sliced or chopped fennel on top of fish

  9. Cover dish with aluminum foil and bake for 20-30 minutes or until it is thoroughly cooked (flakes easily)

  10. Place the fish, leeks, and fennel on top of or next to the mashed potatoes and spoon some of the baking juice over top

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Spicy Cajun Scallops

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Spicy Cajun Scallops

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

Ingredients:

  • 4 ½ oz. fresh or defrosted scallops

  • ½ tsp dry mustard

  • 1 tsp pepper flakes (adjust to your spice level)

  • 2 garlic cloves, minced

  • ¼ tsp pepper

  • juice of one lemon *

  • ½ cup water

  • 1 ½ cup fresh or defrosted asparagus

  • 3" long potato, sliced

Instructions:

  1. Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops.

  2. Fill a non-stick frying pan with ½ cup water and place in scallops.

  3. Cover with lid and cook on MED for 10 minutes, turning them once.

  4. While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.

  5. Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.

  6. When scallops are done, remove from the pan and place on a plate with the grilled potatoes and asparagus. Spoon any remaining pan juices over the asparagus and scallops.

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Steak Pizzaiola

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Steak Pizzaiola

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

Ingredients:

  • 5 oz. raw beef, round (fat trimmed) OR 4 ½ oz raw chicken*

  • 1 medium tomato, diced

  • 1 clove garlic, minced

  • 1 tsp oregano

  • 1 tsp basil

  • ¼ tsp chili powder

  • black pepper (to taste)

  • 3" baked potato

Instructions:

  1. Preheat oven to 350°.

  2. Place ½ of the diced tomato in a casserole dish.

  3. Add meat on top of tomatoes and top with minced garlic.

  4. In a small bowl, toss the rest of the tomato with oregano, basil, chili powder & black pepper. Place on top of steak.

  5. Cover tightly with aluminum foil or lid.

  6. Bake for 45 - 60 minutes.

  7. Serve a 3" long baked potato on the side.

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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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