Baked Fish with Spinach and Tomatoes

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Baked Fish with Spinach and Tomatoes

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 2½ oz - fresh or frozen white fish (Cod, Haddock, Sea Bass or Pollack)

  • 1 cup raw spinach

  • ½ cup no-sodium added tomatoes ♦

  • pepper (to taste)

  • 2 ½ oz fat free shredded cheese

  • 1 slice of whole grain bread

Instructions:

  1. Preheat the oven to 375°.

  2. Rinse spinach and place in the bottom of a glass baking dish.

  3. Season fillet with freshly ground black pepper.

  4. Lay fish on top of spinach.

  5. Pour diced or crushed tomatoes and their juices on top and sprinkle with cheese.

  6. Bake for 15 - 18 minutes.

  7. Serve with a slice of whole grain bread to help sop up the juices.

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Broccoli Salad

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Broccoli Salad

1 VEGGIE AND 1 CARB PER SERVING

Ingredients:

  • 1 cup raw baby broccoli florets (stems removed)

  • ¼ cup cherry or grape tomatoes, sliced

  • ¼ cup onion, sliced

  • fat free creamy ranch or parmesan salad dressing (less then 30 cal. per serving)

  • black pepper (to taste)

  • ½ cup cooked bowtie pasta

Instructions:

  1. Place all ingredients together in a lidded bowl

  2. Close the lid and shake to disperse dressing

  3. Eat It!!!

Ω Note: To make this a complete lunch, add your choice of dairy! You may also serve the bow-tie pasta on the side with 1¼ oz fat-free shredded cheese melted over the top.

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California Wrap

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California Wrap

1 VEGGIE, 1 DAIRY AND 1 CARB PER SERVING

Ingredients:

Chive Spread:

  • 2 tbsp fat free plain greek yogurt or 2 tbsp fat free mayonnaise*

  • 1 tbsp chives, chopped

  • pepper (to taste)

Cucumber Salad:

  • ½ medium tomato, cored and chopped

  • ½ cup cucumber; peeled, seeded and diced

  • 2 tbsp fresh basil or cilantro, chopped

  • squeeze of lime juice

  • pepper (to taste)

Wrap:

  • 1 whole grain tortilla (0-1 gram of fat & < 125 calories/serving)

  • ¼ c alfalfa sprouts

  • 2 slices fat free pepper jack cheese*

  • pepper (to taste)

Instructions:

Chive Spread:

  1. In a small bowl, mix the yogurt and chives.

  2. Season with pepper and set aside.

Cucumber Salad:

  1. In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.

  2. Seas on with pepper and set aside.

Assembly:

  1. Spread the chive-yogurt mixture on the wrap.

  2. Place the sprouts on the tortilla and top with the cucumber salad and cheese.

  3. Roll up the tortilla.

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Chef Salad

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Chef Salad

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 cup mixed salad greens torn into bite-size pieces

  • ½ cup tomatoes, sliced or chopped

  • 2½ oz. fat free cheese, shredded

  • 1 hard boiled egg, chopped (remember, 2 eggs per week only)

  • 2 oz cooked chicken breast, sliced or chopped

  • ½ cup fat free croutons

  • fat free salad dressing (less than 30 cal/serving)

Instructions:

  1. Place salad greens, tomatoes, chicken, and cheese in a lidded bowl

  2. Shake to combine

  3. Add dressing and egg

  4. Shake to coat

  5. Top with croutons

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Chicken Twister

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Chicken Twister

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 2 oz cooked skinless chicken breast tenders

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 100 calories)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total lettuce, tomato & onion**

  • 1 tsp prepared horseradish

  • 1 tbsp fat free ranch dressing (less than 30 calories per serving)

Instructions:

  1. Mix horseradish and ranch dressing.

  2. Spread mixture on tortilla.

  3. Place chicken on tortilla and top with cheese.

  4. Spread lettuce, tomato and onion onto the tortilla.

  5. Roll up and serve.

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Citrus Quinoa Salad

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Citrus Quinoa Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ¼ cup quinoa *, rinsed well

  • ½ cup water

  • 1 clove minced garlic

  • 1 cup cauliflower flowerets

  • ¼ cup bell pepper (any color)

  • ¼ cup zucchini, halved lengthwise & sliced into ¼" pieces

  • 2½ oz fat-free feta, crumbled (0-1 fat gram/not over 100 cal)

  • 2 tbsp fat free citrus dressings**

Instructions:

  1. Combine the rinsed quinoa, water & garlic in a saucepan.

  2. Bring to a boil, reduce heat, and cook covered for 10 minutes.

  3. With a slotted spoon, remove half of the quinoa from the saucepan. This can be stored in the fridge until your next meal.

  4. Add the cauliflower and check to see that there's still water in the quinoa; if not, add 2 tbsp of water.

  5. Cover & cook on low for 5 minutes, or until water is absorbed & quinoa is tender.

  6. Transfer the quinoa/cauliflower to a large serving bowl and add the zucchini and bell peppers.

  7. Sprinkle on the dressing & cheese, toss, and refrigerate until ready to serve.

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Cold Black Bean Salad

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Cold Black Bean Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • ½ cup black beans, rinsed

  • 1 cup total raw veggies (i.e.: bell pepper, onion, tomato, cucumber, carrots)

  • ½ cup lettuce

  • ¼ cup salsa

  • 2½ oz shredded fat free cheese

  • juice of 1 lime

  • cilantro (optional)

  • Mrs. Dash chipotle seasoning (optional)

Instructions:

  1. Combine the beans, Mrs. Dash, salsa, raw veggies and cilantro.

  2. Spoon over lettuce and sprinkle on the cheese.

  3. Toss the ingredients together and squeeze lime juice over the top.

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Crab N' Eggs

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Crab N' Eggs

2 OZ. PROTEIN*, 1 DAIRY, AND 1 CARB

Ingredients:

  • 2 oz. cooked chunk crabmeat (crab substitute is ok)

  • ½ English muffin, toasted

  • 2½ oz. fat free cheese, shredded

  • 2 tbsp scallion (green onion), chopped

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

  • ½ tbsp fat free margarine

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

  • Lemon-Kissed Asparagus (separate recipe)

Instructions:

  1. Preheat small non-stick fry pan on medium heat.

  2. Melt margarine and cook egg until almost set.

  3. Add cheese, crab, hot sauce and scallion.

  4. Cook until cheese is melted and crab is warm, then serve on the English muffin.

  5. For something REALLY different, top with a little salsa or fat free sour cream (1 tbsp)

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Egg Wrap

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Egg Wrap

1 VEGGIE, ½ DAIRY, AND 1 CARB

Ingredients:

  • 1 whole grain tortilla *

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups green & red peppers, cut into ¼ inch strips

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

  • 1 tbsp fat free margarine

  • ¼ cup salsa

Instructions:

  1. Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.

  2. Lightly sauté peppers until crispy-tender.

  3. Remove from pan and place on a serving dish.

  4. Melt the remaining ½ tablespoon of margarine.

  5. Add beaten egg and cheese and cook until egg is set and cheese is melted.

  6. Roll egg mixture in tortilla and serve on bed of peppers.

  7. Top with salsa.

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Eggplant Parmesan

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Eggplant Parmesan

1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 ½ cups eggplant cut into ¼ inch slices

  • 2 ½ oz fat free mozzarella, shredded

  • ½ cup fat free croutons or ½ cup corn flakes

  • ¼ cup fat free pasta sauce *

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

Instructions:

  1. Preheat oven to 350°.

  2. Crush croutons or corn flakes between 2 pieces of wax paper using a kitchen mallet or rolling pin.

  3. Dip eggplant in egg, then coat with crumbs.

  4. Place slices in a non-stick pan.

  5. Cover eggplant with pasta sauce and top with mozzarella cheese.

  6. Bake for 15-20 minutes, or until cheese is melted.

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Grilled Chicken with Yogurt Sauce

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Grilled Chicken with Yogurt Sauce

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 3 oz plain fat-free yogurt

  • ¼ cup thinly sliced green onions

  • 2 tsp snipped fresh mint

  • ½ tsp ground cumin

  • 1/8 tsp ground black pepper

  • 1¼ cup chopped, seeded cucumber

  • 3 oz skinless chicken breast halves

  • 1/8 tsp ground black pepper

  • ½ whole wheat pita - 6"

Instructions:

  1. In a medium bowl, combine yogurt, green onions, mint, cumin, and 1/8 teaspoon pepper. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce: Stir cucumber into remaining yogurt mixture.

  2. Sprinkle chicken breasts with 1/8 teaspoon pepper.

  3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling and brushing with reserved yogurt mixture for the last half of grilling. Discard any remaining yogurt mixture.

  4. Serve chicken in/with pita along side the cucumber-yogurt sauce.

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Italian Mozzarella Salad

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Italian Mozzarella Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • ½ cup cherry or grape tomatoes, sliced

  • ½ cup cucumber, sliced

  • ½ cup red onion or scallion, sliced

  • 2 ½ oz fat free mozzarella, cut into small cubes

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

  • crushed black pepper (to taste)

  • dried oregano (to taste)

  • whole wheat or sourdough roll (2" diameter)

Instructions:

  1. Slice all of the veggies.

  2. Cube the mozzarella.

  3. Combine all ingredients in a bowl and toss to disperse the dressing evenly

  4. Place in a bowl or on a plate to serve

  5. Serve along side the roll.

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Lemon Mustard Broiled Chicken

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Lemon Mustard Broiled Chicken

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 3 oz skinless chicken breast halves

  • juice of ½ lemon

  • 1 tbsp spicy brown mustard **

  • ½ tsp dried oregano

  • ½ tsp ground black pepper

  • ¼ tsp cayenne pepper (more, if you like it spicy)

  • 1½ cup side salad

  • Potato a la Cottage (click for recipe)

Instructions:

  1. Preheat oven broiler and make sure rack is on the highest position

  2. Place the chicken on a broiler pan or cookie sheet and broil one side of the chicken 5-10 minutes until browned

  3. While the chicken is broiling, mix the remaining four (4) ingredients in a bowl

  4. Spoon mixture onto chicken to coat

  5. Flip chicken over and coat the other side with remaining mixture

  6. Broil uncooked side 5-10 minutes or until the chicken is no longer pink

  7. Serve chicken with the Potato a la Cottage and a side salad drizzled with a fat-free dressing

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Lemon Oregano Tilapia Packet

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Lemon Oregano Tilapia Packet

4 ½ OZ. PROTEIN AND 1 VEGGIE PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • 1 ½ cup fresh or frozen asparagus

  • juice of one lemon *

  • 1 tsp. oregano

  • pepper (to taste)

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

Instructions:

  1. Preheat the oven to 400°.

  2. Snap off the woody ends of asparagus and discard.

  3. Tear off a large sheet of non-stick aluminum foil, or you can use aluminum foil and parchment paper.

  4. In the center of the sheet, place asparagus spears and sprinkle with pepper and Mrs. Dash.

  5. Place tilapia on top of asparagus.

  6. In a small bowl, combine lemon juice & oregano, and pour over the fish.

  7. Fold up the edges and completely seal packet on all sides.

  8. Place on cookie sheet and bake for 10 - 12 minutes, or until fish flakes.

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Notcho' Nachos

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Notcho' Nachos

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total chopped lettuce & tomatoes

  • 1 tbsp salsa

Instructions:

  1. Take the corn tortilla and cut it into sixths.

  2. Spread the tortilla wedges out in a single layer on a baking sheet.

  3. Bake until golden brown and crisp, about 12 to 15 minutes, rotating the baking sheet once.

  4. Remove the baking sheet from the oven and turn it off. Place the chips on a ceramic or glass plate.

  5. You will then top them with the cheese and place back in the cooling oven until the cheese is melted, about 5 - 7 minutes.
    (Note: If you don't want your cheese melted, skip this step.)

  6. Top them with the lettuce, tomatoes & salsa.

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Pizza In A Pinch

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Pizza In A Pinch

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2½ oz fat free mozzarella, shredded

  • 1½ c total raw veggies

  • ¼ c pasta sauce *

  • Italian Seasoning or other sodium-free herb mix

Instructions:

- For a softer crust: -

  1. Preheat broiler on your oven or toaster oven.

  2. Lay the tortilla out onto a baking sheet.

  3. Spread the pasta sauce over the tortilla.
    (Note: You may use as much or as little of the ¼ c of sauce.)

  4. Place the vegetables on top of the sauce.

  5. You may add the sodium-free herb mix now or wait and sprinkle it on top of the cheese.

  6. Sprinkle the cheese over the pizza and place under the broiler.

  7. You will know it is done when the cheese is melted and all of the ingredients are warm.

  8. Remove from the broiler and cut into wedges.

- For a crispy crust: -

  • Preheat oven or toaster oven to 425°.

  • Lay the tortilla out onto a baking sheet and pierce with a knife a few times.

  • Bake for about 2 minutes until crispier and then remove from the oven.

  • Spread the pasta sauce over the tortilla.
    (Note: You may use as much or as little of the ¼ c of sauce.)

  • Place the vegetables on top of the sauce.

  • You may add the sodium-free herb mix now or wait and sprinkle it on top of the cheese.

  • Sprinkle the cheese over the pizza.

  • Place back in the oven and bake for about 5 minutes or until the cheese is melted and all of the ingredients are warm.

  • Remove from the oven and cut into wedges.

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Pork Tacos

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Pork Tacos

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1½ tbsp ancho chili powder

  • ½ tsp dried oregano

  • ¼ tsp ground cumin

  • 1/8 tsp freshly ground pepper

  • Pinch of cinnamon

  • Pinch of allspice

  • 2½ oz - pork tenderloin, cut into 1/3" cubes

  • 1 medium white onion, chopped

  • 2 tbsp cider vinegar

  • 5 tbsp minced cilantro

  • 2 ½ oz fat free shredded mozzarella cheese

  • 1 warmed 6" fat-free tortilla

Instructions:

  1. In a large mixing bowl, mix together the first 6 ingredients.

  2. Add the pork, onion, vinegar & ¼ cup of the cilantro and mix well.

  3. At this point you may either cover and refrigerate the pork in the marinade for up to an hour or continue to the next step.

  4. In a large non-stick skillet, add the pork and stir-fry over moderately high heat until browned outside and just cooked through.

  5. Transfer the pork to a colander to drain, then sprinkle with the cheese and the remaining 1 tbsp of cilantro.

  6. Place the pork on the warmed tortilla and serve with sautéed onions, lettuce, tomatoes or pico de gallo.

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Potato a la Cottage

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Potato a la Cottage

1 DAIRY AND 1 CARB

Ingredients:

  • 1 small organic red potato

  • ½ cup (4 oz) fat free cottage cheese

  • chives, chopped (dried or fresh)

  • black pepper (to taste)

Instructions:

  1. Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes)

  2. Split potato in half and mash with a fork

  3. Pile the cottage cheese on top

  4. Sprinkle with chives and black pepper to taste

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Quesadilla

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Quesadilla

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat and not over 100 calories per serving)

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups total chopped lettuce, tomato & onion

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

Instructions:

  1. Place cheese & salsa on tortilla

  2. Heat in a non-stick pan until melted

  3. Top tortilla with lettuce, tomato and onion

  4. Dip fork in sour cream, then spear a bite of your quesadilla so you can get the taste with every bite.

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Savory Acorn Squash

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Savory Acorn Squash

1 DAIRY AND 1 CARB PER SERVING

Ingredients:

  • ½ small acorn squash

  • 2½ oz fat free cheese, cubed or shredded

  • cinnamon (to taste)

  • black pepper (to taste)

Instructions:

  1. Preheat oven to 350°.

  2. Cut squash in half length-ways and scoop out the seeds. Cover 2nd half in plastic wrap and save for another recipe.

  3. Put the squash cut side down on a parchment lined cookie sheet.

  4. Place in the oven for approx 30-40 minutes or until the squash is soft.

  5. Remove from the oven and turn (Careful, it will be hot); if it doesn't sit flat on the cookie sheet, you may need to trim enough off the bottom so it does.

  6. Fill the cavity with 2½ oz cheese & sprinkle with pepper and cinnamon.

  7. Return to the oven and bake for an additional 5 minutes, or until the cheese is melted.

  8. Remove from the oven and let cool for approx 5-10 minutes.

  9. You may either eat out of the shell or, using a large spoon, scoop the squash and cheese out.

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