Viewing entries tagged
cheese

Baked Fish with Spinach and Tomatoes

Comment

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.

Comment

Chef Salad

Comment

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

Comment

Chicken Twister

Comment

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.

Comment

Citrus Quinoa Salad

Comment

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.

Comment

Cold Black Bean Salad

Comment

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.

Comment

Crab N' Eggs

Comment

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)

Comment

Egg Wrap

Comment

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.

Comment

Eggplant Parmesan

Comment

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.

Comment

Notcho' Nachos

Comment

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.

Comment

Pizza In A Pinch

Comment

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.

Comment

Pork Tacos

Comment

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.

Comment

Potato a la Cottage

Comment

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

Comment

Quesadilla

Comment

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.

Comment

Savory Acorn Squash

Comment

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.

Comment

Spinach Salad

Comment

Spinach Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 cup tightly packed fresh spinach leaves

  • ¼ cup onion, sliced

  • ¼ cup cherry or grape tomatoes, sliced

  • 1 egg *, hard-boiled

  • 2 ½ oz fat free shredded cheese

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

  • ½ cup fat free croutons

  • black pepper (to taste)

Instructions:

  1. Combine spinach, onion, and sliced tomatoes in a bowl.

  2. Toss with fat free dressing until thoroughly coated.

  3. Top with egg and croutons.

Comment

Spinach Wrap

Comment

Spinach Wrap

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & under 100 cal/serving)

  • 1 cup raw spinach, torn into bite size pieces

  • ¼ cup cucumber, chopped

  • ¼ cup tomatoes, chopped

  • 2½ oz fat free feta cheese, crumbled

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

  • dried oregano (to taste)

  • cracked black pepper (to taste)

Instructions:

  1. Marinate cucumber and tomato in dressing for at least 1 hour

  2. Place spinach and cucumber-tomato mixture on tortilla and add feta cheese

  3. Sprinkle on oregano and pepper, then roll up tortilla.

Comment

Taco Salad

Comment

Taco Salad

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

Ingredients:

  • 3 oz raw Maverick Ranch® ground round
    (This shrinks about ½ oz during cooking)

  • 1 cup lettuce, torn into bite-size pieces

  • ¼ cup cucumber, chopped

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

  • ¼ cup tomato, chopped

  • 2 ½ oz fat free cheese, shredded

  • sodium-free taco seasoning mix (to taste)

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

  • tortilla chips (recipe below)

Instructions:

Taco Salad:

  1. Brown ground beef in a small non-stick fry pan on medium heat.

  2. Drain, rinse (to remove excess fat), and place back in pan.

  3. Add ½ cup water and taco seasoning mix.

  4. When it gets bubbly, reduce heat to low and simmer for about 2 minutes.

  5. Place lettuce in bottom of a salad bowl.

  6. Then add ground beef, onion, and tomato in layers.

  7. Top off with crushed tortilla chips, shredded cheese, and salsa.

  8. Serve with fat free sour cream.

Tortilla Chips:

  1. Preheat oven to 450°

  2. Cut corn or flour tortilla (0-1 gram fat & not over 95 cal/serv) into triangle-shape wedges

  3. Season if desired

  4. Bake in oven until crisp

Comment

Tomato and Roasted Red Pepper Bruschetta

Comment

Tomato and Roasted Red Pepper Bruschetta

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 2 roma (plum) tomatoes - chopped

  • ½ cup roasted red peppers in water.

  • ¼ - ½ clove minced garlic

  • 1 tsp fresh basil, stems removed

  • ¼ tsp ground black pepper (or to taste)

  • 1 slice sourdough bread * (0-1 g fat; no more than 100 calories)

  • 2½ oz shredded fat free mozzarella cheese

Instructions:

  1. Preheat the broiler.

  2. In a bowl, combine the tomatoes, red pepper, garlic, vinegar, basil & pepper. Allow to sit for 10 minutes.

  3. Lay the slice of bread on a baking sheet & broil for 1 to 2 minutes, until slightly brown.

  4. Remove from the broiler and slice the bread into 4 pieces.

  5. Divide the tomato mixture among the four pieces.

  6. Top with the cheese.

  7. Broil for 5 minutes, or until the cheese is melted.

Comment

Turkey Wrap

Comment

Turkey Wrap

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

Ingredients:

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

  • 2 oz low sodium skinless cooked turkey breast

  • 1½ cups total chopped mixed salad veggies

  • 2 slices fat free cheese or
    2½ oz fat free cheese, shredded

  • 1 tbsp fat free mayonnaise blended with Mrs. Dash® or other sodium-free herb mix

Instructions:

  1. Spread mayo mixture on tortilla

  2. Layer turkey, cheese, and mixed salad veggies (arugula, red and green leaf lettuce, onion, peppers, etc.) on the tortilla

  3. Wrap up the tortilla and enjoy!

Comment

Veggie Stuffed Potato

Comment

Veggie Stuffed Potato

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 3" potato (organic)

  • ½ medium carrot, finely diced

  • 1 tbsp onion (any variety), diced

  • 2 button mushrooms, diced

  • ¾ cup baby spinach, chopped

  • black pepper (to taste)

  • sodium-free seasoning mix (to taste)

  • 2 slices fat-free sharp* cheddar cheese

Instructions:

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

  2. While the potato is cooking, prepare the filling.

  3. Lightly spray a small non-stick skillet with cooking spray and place over medium heat.

  4. Add the carrot, onion and mushroom. Sprinkle with black pepper and sodium-free seasoning mix.

  5. Sauté for 5 minutes, stirring occasionally.

  6. Add spinach and allow to wilt.

  7. Remove skillet from the heat.

  8. Remove the cooked potato from the microwave and carefully slice it lengthwise down the middle. Squeeze the ends to fluff the insides.

  9. Tear the slices of cheddar cheese into small pieces and lay them inside the potato. Loosely tent with aluminum foil or place in the microwave for 15 seconds to melt the cheese.

  10. Place the potato on a plate and fill with ¾ cup of the filling.

Comment