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:
Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.
Pour the liquid into a resealable plastic bag and add the chicken breasts.
Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.
Marinate in the refrigerator 30 minutes or overnight.
Preheat the oven to 400°.
Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.
Remove the chicken breasts from the marinade and shake off the excess.
Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.
Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.
Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.
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:
In medium saucepan, combine mushrooms, broth, water, and barley.
Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
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.
Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.
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.
¼ tsp Chinese Five Spice (sodium-free) or to taste
4½ oz cooked chicken or shrimp, chopped
½ cup cooked brown rice
Instructions:
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.
While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.
Mix together thoroughly.
Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.
Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.
Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.
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:
Lightly spray unheated grill rack with nonstick cooking spray. Prepare grill for medium direct heat cooking.
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.
Spread tenderloin with the purée.
Place tenderloin on rack over medium hot grill.
Turn frequently for even cooking & browning.
Cook tenderloin for about 20 minutes or until meat is no longer pink.
Serve the rice and salad along side.
To Broil:
Spread tenderloin with the purée and place on a broiler pan sprayed lightly with nonstick cooking spray.
Broil for 6 minutes.
Turn over; brush with purée and return to broiler for about 5 more minutes.
Brush again with purée and broil for another 4 to 5 minutes until tenderloin reaches 170° on meat thermometer.
Baste fish with the mixture and top with pepper, herbs, and citrus slices.
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.
Wrap ingredients in aluminum foil and place on the BBQ/grill or in preheated oven.
Cook fish for 5-10 minutes or until it is thoroughly cooked.
Remove the fish, citrus slices and leeks from the foil and place on plate.
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:
Preheat oven to 350°
Dip chicken tenders in egg, then coat in bread crumbs
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)
Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork
Pour hot wing sauce on chicken to coat thoroughly, drain off excess
Then simply dip tenders in dressing and watch the ball game
Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.
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.
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.
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.
Preheat the broiler.
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.
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.
Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.
Toss together and season to taste with pepper.
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.
Add one finely chopped garlic clove to pan sprayed very lightly with cooking spray and sauté for 1 minute.
Add tomatoes, reserving 3 for couscous, and the bay leaf. Cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.
When the sauce is finished, cover and keep warm.
Season salmon on both sides by rubbing into the flesh the onion powder and black pepper.
Heat a non-stick pan over medium heat.
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.
Add the salmon fillet and cook for 3 minutes.
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.
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.
Transfer to a plate and top with the tomato sauce. Make sure you remove the bay leaf.
Stir together the cooked couscous, 3 halved cherry tomatoes and basil and serve on the side.
Preheat a non-stick fry pan or wok on medium-high heat.
Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).
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.
Spoon over top of the rice and show off your chopstick skills.
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:
Sauté onion and bell pepper in about 1 or 2 Tbl water until almost clear.
Add garlic and sauté for a couple more minutes.
Add tomato sauce, TVP, no-calorie baking sweetener, and cayenne to taste.
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.
Serve on ½ whole wheat bun or a whole sandwich thin.
Stir garlic powder and black pepper into the lemon juice
Pour mixture over fish and marinate for 2 hours
Remove fish from marinade and place in a baking dish
Preheat oven to 350°
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
Place the leeks, along with the sliced or chopped fennel on top of fish
Cover dish with aluminum foil and bake for 20-30 minutes or until it is thoroughly cooked (flakes easily)
Place the fish, leeks, and fennel on top of or next to the mashed potatoes and spoon some of the baking juice over top
Fill a non-stick frying pan with ½ cup water and place in scallops.
Cover with lid and cook on MED for 10 minutes, turning them once.
While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.
Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.
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.
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:
Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.
Pour the liquid into a resealable plastic bag and add the chicken breasts.
Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.
Marinate in the refrigerator 30 minutes or overnight.
Preheat the oven to 400°.
Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.
Remove the chicken breasts from the marinade and shake off the excess.
Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.
Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.
Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.
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:
In medium saucepan, combine mushrooms, broth, water, and barley.
Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
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.
Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.
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.
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:
Spread both sides of steak with dressing
Sprinkle with seasoned pepper.
Grill or broil to desired doneness*
Serve with "No-Cheat" Steak Fries (click to open) and broccoli with lemon juice.
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:
Roll up hot rice and beans in tortilla
Top it with salsa and a dollop of free sour cream
Serve on a bed of lettuce and tomato.
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:
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.
While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.
Mix together thoroughly.
Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.
Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.
Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.
Do this for both leaves.
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:
Lightly spray unheated grill rack with nonstick cooking spray. Prepare grill for medium direct heat cooking.
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.
Spread tenderloin with the purée.
Place tenderloin on rack over medium hot grill.
Turn frequently for even cooking & browning.
Cook tenderloin for about 20 minutes or until meat is no longer pink.
Serve the rice and salad along side.
To Broil:
Spread tenderloin with the purée and place on a broiler pan sprayed lightly with nonstick cooking spray.
Broil for 6 minutes.
Turn over; brush with purée and return to broiler for about 5 more minutes.
Brush again with purée and broil for another 4 to 5 minutes until tenderloin reaches 170° on meat thermometer.
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:
Preheat oven to 350º.
Place chicken in a small non-stick baking dish.
Cover chicken with pasta sauce, then sprinkle on mozzarella.
Bake until cheese is melted and slightly browned (about 15-20 minutes).
Combine pasta with garlic powder and parmesan, then add a little fat free margarine (no more that 1 tbsp) if desired.
Serve with a salad and fat free dressing.
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:
In a saucepan, combine all of the ingredients.
Bring to a boil.
Reduce heat, cover and simmer for 45 minutes.
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:
Prepare BBQ/grill or preheat oven to 350°.
In a small bowl, combine lemon juice and zest.
Baste fish with the mixture and top with pepper, herbs, and citrus slices.
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.
Wrap ingredients in aluminum foil and place on the BBQ/grill or in preheated oven.
Cook fish for 5-10 minutes or until it is thoroughly cooked.
Remove the fish, citrus slices and leeks from the foil and place on plate.
Serve a 2½" baked sweet potato along side.
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:
Zest and juice one quarter of lemon.
Combine the quinoa, dill, lemon zest, lemon juice, cucumber, and scallions in a bowl.
Place the spinach/salad greens on a plate.
Top the greens with quinoa mixture.
Flake the tuna over top of the salad.
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:
Preheat oven to 350°.
Heat non-stick saucepan over medium heat.
Add the onion and mushrooms. Stir constantly until slightly tender, approximately 5 minutes.
Transfer mixture to a glass baking dish and place chicken on top.
Squeeze lemon juice onto the breasts and sprinkle with pepper.
Place garlic around and on top of chicken and cover tightly either with a lid or aluminum foil.
Bake in the preheated oven until the breasts are no longer pink in the center, 30 - 45 minutes.
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.
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:
Preheat oven to 350°
Place fish on top of a sheet of aluminum foil
Cover with garlic, ginger, and black pepper
Place tomatoes on top of seasoned fish
Top with half of the lemon juice
Close up aluminum foil into a pouch and seal both ends
Bake fish for 10-20 minutes or until it is thoroughly cooked (flakes easily)
Open pouch and pour on the reserved lemon juice
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
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:
Preheat oven to 350°
Dip chicken tenders in egg, then coat in bread crumbs
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)
Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork
Pour hot wing sauce on chicken to coat thoroughly, drain off excess
Then simply dip tenders in dressing and watch the ball game
Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.
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:
In a large glass bowl, combine all of the ingredients, except for the onions.
Toss well and put the onion on top.
Cover with plastic wrap and allow to sit in the refrigerator for 1½ hours.
After the 1½ hours, stir to incorporate the onion.
Let sit in refrigerator for at least another hour or up to 3 hours.
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.
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:
Place fish in a small bowl.
Add garlic, black pepper, Mrs. Dash, cumin and turmeric. Ensuring to coat both sides of the fish.
Cover and marinate at least 1 hour in refrigerator.
Preheat the oven to 400°.
Place fish in a non-stick baking dish and cover with the marinade.
Bake 10-12 minutes depending on thickness or until fish flakes easily.
Squeeze the lemon juice over the fish. Serve with rice and vegetables.
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:
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.
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.
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.
Preheat the broiler.
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.
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.
Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.
Toss together and season to taste with pepper.
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.
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:
Place pork chunks in a shallow bowl and pour on ½ cup marinade.
Preheat outdoor grill until coals are hot (or an indoor grill or broiler if it’s raining.)
Skewer marinated pork chunks, alternating with veggies and potatoes.
Cook on grill, basting occasionally with more marinade, until pork is done and veggies are nicely singed.
DIG IN!!!
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:
Cut up the cucumbers, onions and tomatoes and place in a bowl with balsamic vinegar. You only need enough to cover.
Put potato (sweet or regular) into a preheated oven or microwave until cooked through.
Stir together the cooked brown rice and beans.
Put the rice and beans on a plate along side the potato and marinated veggies.
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:
Pour vinegar into a small dish. Add steak and coat
In a small bowl, combine garlic, red pepper flakes and half the rosemary. Rub on both sides of steak.
Place steak in a small dish, cover and refrigerate for at least 4 hours or overnight.
Grill to preference.
Serve with Lemon-Kissed Asparagus and roasted new potatoes*.
* Roasted New Potatoes:
Preheat oven to 350°
Place new or fingerling potatoes on a lined baking sheet. If you have a large red potato, chop into ¾" chunks first.
Very Lightly spray with cooking spray and top with reserved rosemary.
Place in the oven and roast for 30 minutes or until it has a crispy brown skin.
Remove from the oven and serve.
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:
Preheat a non-stick skillet over medium heat.
Add one finely chopped garlic clove to pan sprayed very lightly with cooking spray and sauté for 1 minute.
Add tomatoes, reserving 3 for couscous, and the bay leaf. Cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.
When the sauce is finished, cover and keep warm.
Season salmon on both sides by rubbing into the flesh the onion powder and black pepper.
Heat a non-stick pan over medium heat.
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.
Add the salmon fillet and cook for 3 minutes.
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.
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.
Transfer to a plate and top with the tomato sauce. Make sure you remove the bay leaf.
Stir together the cooked couscous, 3 halved cherry tomatoes and basil and serve on the side.
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:
Preheat non-stick pan on MED-HI heat
Using a food processor or sharp knife, shred the cabbage
Add cabbage and butter spray into preheated pan
Stir-fry for 2-3 minutes until slightly tender
Remove cabbage and place on serving dish. Sprinkle with black pepper
Turn the heat down to MED
Add shrimp, 2 tbsp water, onion powder, and garlic (add water as needed so shrimp doesn't stick to pan)
Cook until shrimp begins to curl and turn pink
Sprinkle with red pepper flakes
Serve the shrimp over the cabbage along side the roasted corn
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:
Preheat pan on MED heat
Add shrimp, garlic, and ginger into preheated pan
Stir-fry for 3-4 minutes (Add small amount of water if necessary)
Snap off the woody ends of asparagus and discard. Cut remaining asparagus into 1" pieces
Remove shrimp and add asparagus and sprinkle with the lemon juice
Stir-fry for 2-3 minutes
Put the shrimp back into the pan and heat for 1 minute or until all ingredients are the same temperature
Serve over rice and sprinkle with the zest of the ½ lemon
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:
Preheat a non-stick fry pan or wok on medium-high heat.
Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).
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.
Spoon over top of the rice and show off your chopstick skills.
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:
Place cooked shrimp in food processor. Pulse a few times to chop up shrimp, or simply chop with a sharp knife.
In a small bowl, combine chopped shrimp, parsley, additional herbs, lemon juice, Mrs. Dash, & Pepper.
Cover and refrigerate for 30 minutes to 1 hour.
When ready to serve, cut off top of tomato and scoop out the insides.
Chop and combine inside of tomato with shrimp mix. (You may discard the seeds if you prefer)
Fill tomato with shrimp mix.
Top with a couple dashes of hot sauce (optional).
Combine cooked brown rice and rice wine vinegar. Serve along side the tomato.
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:
Sauté onion and bell pepper in about 1 or 2 Tbl water until almost clear.
Add garlic and sauté for a couple more minutes.
Add tomato sauce, TVP, no-calorie baking sweetener, and cayenne to taste.
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.
Serve on ½ whole wheat bun or a whole sandwich thin.
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:
Place fish in a shallow dish
Squeeze lemon into a cup
Stir garlic powder and black pepper into the lemon juice
Pour mixture over fish and marinate for 2 hours
Remove fish from marinade and place in a baking dish
Preheat oven to 350°
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
Place the leeks, along with the sliced or chopped fennel on top of fish
Cover dish with aluminum foil and bake for 20-30 minutes or until it is thoroughly cooked (flakes easily)
Place the fish, leeks, and fennel on top of or next to the mashed potatoes and spoon some of the baking juice over top
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:
Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops.
Fill a non-stick frying pan with ½ cup water and place in scallops.
Cover with lid and cook on MED for 10 minutes, turning them once.
While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.
Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.
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.
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:
Preheat oven to 400°.
Combine cilantro, garlic, and pepper flakes in a food processor
Pulse processor and add water to reach desired consistency
Place fish in a baking dish
Squeeze lemon juice over fish and top with mixture from the processor
Bake 10-20 minutes or until it is thoroughly cooked (flakes easily)
Serve a 2½" baked sweet potato along side.
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:
Combine rice wine vinegar, spicy mustard & wasabi powder.
Stir together to make a sauce and then set aside.
Peel, seed & thinly slice cucumber.
Add crab and cucumber. Toss ingredients together.
Spoon into whole wheat pita.
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:
Preheat oven to 350°.
Place ½ of the diced tomato in a casserole dish.
Add meat on top of tomatoes and top with minced garlic.
In a small bowl, toss the rest of the tomato with oregano, basil, chili powder & black pepper. Place on top of steak.
Cover tightly with aluminum foil or lid.
Bake for 45 - 60 minutes.
Serve a 3" long baked potato on the side.