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 and Asparagus Stir-Fry

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Shrimp and Asparagus Stir-Fry

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 1½ cup asparagus, in 1" pieces

  • 1 tbsp garlic, minced

  • 1 tbsp ginger root, minced

  • juice and zest of ½ lemon *

  • ½ cup brown rice, cooked

Instructions:

  1. Preheat pan on MED heat

  2. Add shrimp, garlic, and ginger into preheated pan

  3. Stir-fry for 3-4 minutes (Add small amount of water if necessary)

  4. Snap off the woody ends of asparagus and discard. Cut remaining asparagus into 1" pieces

  5. Remove shrimp and add asparagus and sprinkle with the lemon juice

  6. Stir-fry for 2-3 minutes

  7. Put the shrimp back into the pan and heat for 1 minute or until all ingredients are the same temperature

  8. Serve over rice and sprinkle with the zest of the ½ lemon

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Shrimp Stir-Fry

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Shrimp Stir-Fry

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

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 1½ cups total stir fry veggies

  • ¼ cup fat free/low sodium chicken broth*

  • ½ tbsp minced garlic

  • hot sauce (to taste)

  • ½ cup brown rice, cooked

Instructions:

  1. Preheat a non-stick fry pan or wok on medium-high heat.

  2. Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).

  3. Toss in stir-fried veggies (can include, but not limited to, red and green bell pepper sliced thin, snapped pea pods, sliced scallion or onion) and hot sauce and continue to cook for 2 - 3 minutes or until veggies are crispy-tender.

  4. Spoon over top of the rice and show off your chopstick skills.

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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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Spicy Cilantro Fish

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Spicy Cilantro Fish

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

Ingredients:

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

  • ½ cup cilantro (packed without stems)

  • 1 tsp garlic, minced

  • juice of ½ lemon

  • red pepper flakes (to taste)

  • 1 tbsp water

  • 2½" long sweet potato, baked

Instructions:

  1. Preheat oven to 400°.

  2. Combine cilantro, garlic, and pepper flakes in a food processor

  3. Pulse processor and add water to reach desired consistency

  4. Place fish in a baking dish

  5. Squeeze lemon juice over fish and top with mixture from the processor

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

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

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Spicy Crab Cucumber Salad

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Spicy Crab Cucumber Salad

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

Ingredients:

  • 4½ oz. cooked crab

  • 1½ cup cucumber, sliced

  • ½ tbsp rice wine vinegar

  • ½ - 1 tbsp spicy mustard

  • ½ - 1 tsp wasabi powder

  • ½ whole wheat pita (0-1 g fat & under 100 calories)

Instructions:

  1. Combine rice wine vinegar, spicy mustard & wasabi powder.

  2. Stir together to make a sauce and then set aside.

  3. Peel, seed & thinly slice cucumber.

  4. Add crab and cucumber. Toss ingredients together.

  5. Spoon into whole wheat pita.

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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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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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