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Dinner

Balsamic Marinated Chicken

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.

Barley Tomato Slices

Barley Tomato Slices

4½ OZ PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 2

Ingredients:

  • ¼ cup sliced fresh mushrooms (any variety)

  • 1 cup low/no-sodium, fat-free broth *

  • 1 cup water

  • 1 cup quick-cooking barley

  • ½ cup bias-sliced small green beans

  • ¼ large tomato, seeded and chopped

  • 3 tsp chopped fresh basil or ½ tsp dried basil, crushed

  • 2 tsp chopped fresh rosemary or ½ tsp dried rosemary, crushed

  • ¼ tsp crushed red pepper

  • 1 large tomato, sliced

  • 9 oz grilled or baked chicken

Instructions:

  1. In medium saucepan, combine mushrooms, broth, water, and barley.

  2. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

  3. Add green beans; cover and simmer for 5 to 7 minutes more or until barley is tender and vegetables are crisp-tender. If necessary, drain.

  4. Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.

  5. Split the barley mixture in half and serve with the tomato slices from half the tomato and 4½ oz chicken. The rest of the barley mixture, chicken, and tomato slices can be refrigerated for later.

Broiled Steak and Blue Cheese

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.

Burrito

Burrito

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

Ingredients:

  • ½ cup cooked black beans

  • ¾ cup cooked brown or whole grain rice

  • 1 tortilla (0-1 gram fat & not over 95 cal/serving)

  • 1 ½ cups total shredded lettuce* and tomato

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

Instructions:

  1. Roll up hot rice and beans in tortilla

  2. Top it with salsa and a dollop of free sour cream

  3. Serve on a bed of lettuce and tomato.

Cabbage Roll

Cabbage Roll

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

Ingredients:

  • 2 large cabbage leaves

  • 1 large cabbage leaf, shredded or chopped

  • ¼ tsp onion powder or to taste

  • ¼ tsp garlic powder or to taste

  • ¼ tsp Chinese Five Spice (sodium-free) or to taste

  • 4½ oz cooked chicken or shrimp, chopped

  • ½ cup cooked brown rice

Instructions:

  1. Steam cabbage leaves over boiling water for 10 minutes. When done they should be soft and pliable but not falling apart, so you may need to adjust the time accordingly.

  2. While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.

  3. Mix together thoroughly.

  4. Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.

  5. Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.

  6. Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.

  7. Do this for both leaves.

Caribbean Grilled Turkey

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.

Chicken Parmesan

Chicken Parmesan

2 ½ OZ. PROTEIN*, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 2 ½ oz. skinless chicken breast, cooked

  • 2 ½ oz. fat free mozzarella, shredded

  • ½ cup cooked whole-wheat pasta

  • ¼ cup low fat pasta sauce

Instructions:

  1. Preheat oven to 350º.

  2. Place chicken in a small non-stick baking dish.

  3. Cover chicken with pasta sauce, then sprinkle on mozzarella.

  4. Bake until cheese is melted and slightly browned (about 15-20 minutes).

  5. Combine pasta with garlic powder and parmesan, then add a little fat free margarine (no more that 1 tbsp) if desired.

  6. Serve with a salad and fat free dressing.

Cinnamon Curry Chicken Soup

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.

Citrus and Leek Tilapia

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.

Cucumber, Dill, and Tuna Quinoa

Cucumber, Dill, and Tuna Quinoa

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

Ingredients:

  • ¼ cup quinoa *, cooked to package directions and cooled

  • 1 tbsp fresh dill, chopped

  • 1 lemon, quartered

  • ¼ cup scallion or green onion, sliced

  • ½ cup cucumber, diced

  • ¾ cup spinach or fresh salad greens

  • 4½ oz tuna in water

Instructions:

  1. Zest and juice one quarter of lemon.

  2. Combine the quinoa, dill, lemon zest, lemon juice, cucumber, and scallions in a bowl.

  3. Place the spinach/salad greens on a plate.

  4. Top the greens with quinoa mixture.

  5. Flake the tuna over top of the salad.

Garlic Baked Chicken

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.

Ginger Mahi Mahi

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

Hot Wings

Hot Wings

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

Ingredients:

  • 5½ oz. raw, skinless, boneless chicken breast; cut into tenders

  • ½ cup finely crushed fat free croutons or corn flakes

  • fat free hot wing sauce

  • fat free ranch dressing (under 30 cal/serving)

  • 1 egg*, beaten or ½ container Egg Beaters®

Instructions:

  1. Preheat oven to 350°

  2. Dip chicken tenders in egg, then coat in bread crumbs

  3. Spray baking sheet lightly with non-stick spray or place a cooling/baking rack onto your baking sheet (this allows your breading to get crispy all the way around the tender)

  4. Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork

  5. Pour hot wing sauce on chicken to coat thoroughly, drain off excess

  6. Then simply dip tenders in dressing and watch the ball game

  7. Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.

Kickin' Ceviche (SƏ-VĒ'CHĀ)

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.

Lemon Pepper Fish

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.

Poached Chicken

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.

Pork Shish-Ka-Bob

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!!!

Quick Vegetarian Dinner

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.

Rosemary Garlic Steak

Rosemary Garlic Steak

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

Ingredients:

  • 4½ oz. round steak (or any steak 10% or less fat)

  • 1 tbsp rice vinegar

  • 2 tbsp rosemary, roughly chopped

  • 1 tsp garlic paste (35 cloves, minced finely)

  • ½ tsp crushed red pepper flakes

  • new or fingerling potatoes * (equivalent to 3-4")

Instructions:

  1. Pour vinegar into a small dish. Add steak and coat

  2. In a small bowl, combine garlic, red pepper flakes and half the rosemary. Rub on both sides of steak.

  3. Place steak in a small dish, cover and refrigerate for at least 4 hours or overnight.

  4. Grill to preference.

  5. Serve with Lemon-Kissed Asparagus and roasted new potatoes*.

* Roasted New Potatoes:

  1. Preheat oven to 350°

  2. Place new or fingerling potatoes on a lined baking sheet. If you have a large red potato, chop into ¾" chunks first.

  3. Very Lightly spray with cooking spray and top with reserved rosemary.

  4. Place in the oven and roast for 30 minutes or until it has a crispy brown skin.

  5. Remove from the oven and serve.

Seared Salmon with Cherry Tomato Sauce

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.