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.
Sprinkle chicken breasts with 1/8 teaspoon pepper.
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.
Serve chicken in/with pita along side the cucumber-yogurt sauce.
Spread the tortilla wedges out in a single layer on a baking sheet.
Bake until golden brown and crisp, about 12 to 15 minutes, rotating the baking sheet once.
Remove the baking sheet from the oven and turn it off. Place the chips on a ceramic or glass plate.
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.)
Cut squash in half length-ways and scoop out the seeds. Cover 2nd half in plastic wrap and save for another recipe.
Put the squash cut side down on a parchment lined cookie sheet.
Place in the oven for approx 30-40 minutes or until the squash is soft.
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.
Fill the cavity with 2½ oz cheese & sprinkle with pepper and cinnamon.
Return to the oven and bake for an additional 5 minutes, or until the cheese is melted.
Remove from the oven and let cool for approx 5-10 minutes.
You may either eat out of the shell or, using a large spoon, scoop the squash and cheese out.
Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes).
While the potato is cooking, prepare the filling.
Lightly spray a small non-stick skillet with cooking spray and place over medium heat.
Add the carrot, onion and mushroom. Sprinkle with black pepper and sodium-free seasoning mix.
Sauté for 5 minutes, stirring occasionally.
Add spinach and allow to wilt.
Remove skillet from the heat.
Remove the cooked potato from the microwave and carefully slice it lengthwise down the middle. Squeeze the ends to fluff the insides.
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.
Place the potato on a plate and fill with ¾ cup of the filling.
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:
Preheat the oven to 375°.
Rinse spinach and place in the bottom of a glass baking dish.
Season fillet with freshly ground black pepper.
Lay fish on top of spinach.
Pour diced or crushed tomatoes and their juices on top and sprinkle with cheese.
Bake for 15 - 18 minutes.
Serve with a slice of whole grain bread to help sop up the juices.
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:
In a small bowl, mix the yogurt and chives.
Season with pepper and set aside.
Cucumber Salad:
In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.
Seas on with pepper and set aside.
Assembly:
Spread the chive-yogurt mixture on the wrap.
Place the sprouts on the tortilla and top with the cucumber salad and cheese.
Roll up the tortilla.
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:
Place salad greens, tomatoes, chicken, and cheese in a lidded bowl
Shake to combine
Add dressing and egg
Shake to coat
Top with croutons
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:
Mix horseradish and ranch dressing.
Spread mixture on tortilla.
Place chicken on tortilla and top with cheese.
Spread lettuce, tomato and onion onto the tortilla.
Roll up and serve.
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:
Combine the rinsed quinoa, water & garlic in a saucepan.
Bring to a boil, reduce heat, and cook covered for 10 minutes.
With a slotted spoon, remove half of the quinoa from the saucepan. This can be stored in the fridge until your next meal.
Add the cauliflower and check to see that there's still water in the quinoa; if not, add 2 tbsp of water.
Cover & cook on low for 5 minutes, or until water is absorbed & quinoa is tender.
Transfer the quinoa/cauliflower to a large serving bowl and add the zucchini and bell peppers.
Sprinkle on the dressing & cheese, toss, and refrigerate until ready to serve.
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:
Combine the beans, Mrs. Dash, salsa, raw veggies and cilantro.
Spoon over lettuce and sprinkle on the cheese.
Toss the ingredients together and squeeze lime juice over the top.
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:
Preheat small non-stick fry pan on medium heat.
Melt margarine and cook egg until almost set.
Add cheese, crab, hot sauce and scallion.
Cook until cheese is melted and crab is warm, then serve on the English muffin.
For something REALLY different, top with a little salsa or fat free sour cream (1 tbsp)
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:
Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.
Lightly sauté peppers until crispy-tender.
Remove from pan and place on a serving dish.
Melt the remaining ½ tablespoon of margarine.
Add beaten egg and cheese and cook until egg is set and cheese is melted.
Roll egg mixture in tortilla and serve on bed of peppers.
Top with salsa.
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:
Preheat oven to 350°.
Crush croutons or corn flakes between 2 pieces of wax paper using a kitchen mallet or rolling pin.
Dip eggplant in egg, then coat with crumbs.
Place slices in a non-stick pan.
Cover eggplant with pasta sauce and top with mozzarella cheese.
Bake for 15-20 minutes, or until cheese is melted.
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:
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.
Sprinkle chicken breasts with 1/8 teaspoon pepper.
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.
Serve chicken in/with pita along side the cucumber-yogurt sauce.
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:
Slice all of the veggies.
Cube the mozzarella.
Combine all ingredients in a bowl and toss to disperse the dressing evenly
Place in a bowl or on a plate to serve
Serve along side the roll.
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:
Preheat oven broiler and make sure rack is on the highest position
Place the chicken on a broiler pan or cookie sheet and broil one side of the chicken 5-10 minutes until browned
While the chicken is broiling, mix the remaining four (4) ingredients in a bowl
Spoon mixture onto chicken to coat
Flip chicken over and coat the other side with remaining mixture
Broil uncooked side 5-10 minutes or until the chicken is no longer pink
Serve chicken with the Potato a la Cottage and a side salad drizzled with a fat-free dressing
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:
Preheat the oven to 400°.
Snap off the woody ends of asparagus and discard.
Tear off a large sheet of non-stick aluminum foil, or you can use aluminum foil and parchment paper.
In the center of the sheet, place asparagus spears and sprinkle with pepper and Mrs. Dash.
Place tilapia on top of asparagus.
In a small bowl, combine lemon juice & oregano, and pour over the fish.
Fold up the edges and completely seal packet on all sides.
Place on cookie sheet and bake for 10 - 12 minutes, or until fish flakes.
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:
Take the corn tortilla and cut it into sixths.
Spread the tortilla wedges out in a single layer on a baking sheet.
Bake until golden brown and crisp, about 12 to 15 minutes, rotating the baking sheet once.
Remove the baking sheet from the oven and turn it off. Place the chips on a ceramic or glass plate.
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.)
Top them with the lettuce, tomatoes & salsa.
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: -
Preheat broiler on your oven or toaster oven.
Lay the tortilla out onto a baking sheet.
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 and place under the broiler.
You will know it is done when the cheese is melted and all of the ingredients are warm.
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.
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:
In a large mixing bowl, mix together the first 6 ingredients.
Add the pork, onion, vinegar & ¼ cup of the cilantro and mix well.
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.
In a large non-stick skillet, add the pork and stir-fry over moderately high heat until browned outside and just cooked through.
Transfer the pork to a colander to drain, then sprinkle with the cheese and the remaining 1 tbsp of cilantro.
Place the pork on the warmed tortilla and serve with sautéed onions, lettuce, tomatoes or pico de gallo.
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:
Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes)
Split potato in half and mash with a fork
Pile the cottage cheese on top
Sprinkle with chives and black pepper to taste
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:
Place cheese & salsa on tortilla
Heat in a non-stick pan until melted
Top tortilla with lettuce, tomato and onion
Dip fork in sour cream, then spear a bite of your quesadilla so you can get the taste with every bite.
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:
Preheat oven to 350°.
Cut squash in half length-ways and scoop out the seeds. Cover 2nd half in plastic wrap and save for another recipe.
Put the squash cut side down on a parchment lined cookie sheet.
Place in the oven for approx 30-40 minutes or until the squash is soft.
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.
Fill the cavity with 2½ oz cheese & sprinkle with pepper and cinnamon.
Return to the oven and bake for an additional 5 minutes, or until the cheese is melted.
Remove from the oven and let cool for approx 5-10 minutes.
You may either eat out of the shell or, using a large spoon, scoop the squash and cheese out.
1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING
Ingredients:
2 tbsp fat-free plain Greek yogurt
¼ cup sliced radishes (about 3 radishes)
¼ cup green onions (about 2 stalks)
1 cup side salad
fat-free plain Greek yogurt
Instructions:
Toast whole wheat bread to desired level.
Slice the radishes and green onions.
Spread the Greek yogurt on bread and top with the radishes and green onion.
Serve the remaining Greek yogurt and side salad with the toast.
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:
Combine spinach, onion, and sliced tomatoes in a bowl.
Toss with fat free dressing until thoroughly coated.
Top with egg and croutons.
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:
Marinate cucumber and tomato in dressing for at least 1 hour
Place spinach and cucumber-tomato mixture on tortilla and add feta cheese
Sprinkle on oregano and pepper, then roll up tortilla.
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:
Brown ground beef in a small non-stick fry pan on medium heat.
Drain, rinse (to remove excess fat), and place back in pan.
Add ½ cup water and taco seasoning mix.
When it gets bubbly, reduce heat to low and simmer for about 2 minutes.
Place lettuce in bottom of a salad bowl.
Then add ground beef, onion, and tomato in layers.
Top off with crushed tortilla chips, shredded cheese, and salsa.
Serve with fat free sour cream.
Tortilla Chips:
Preheat oven to 450°
Cut corn or flour tortilla (0-1 gram fat & not over 95 cal/serv) into triangle-shape wedges
Season if desired
Bake in oven until crisp
1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING
Ingredients:
¼ cup canned artichoke hearts in water, chopped
¼ cup tomatoes, chopped
¼ cup onion, chopped
½ cup mushrooms, sliced
1½ tbsp fresh basil, chopped
1½ tbsp skim milk
1¼ tsp unbleached all-purpose flour
½ cup whole wheat pasta, cooked
Instructions:
Heat a non-stick skillet over MED-HI heat.
Put the mushrooms into the skillet and sauté until they are lightly brown.
Add in the artichokes and 1/3 cup of the juice they came in. Heat to simmering.
Mix together the flour and milk. Stir mixture into the artichoke juice until it reaches the desired consistency.
Add in the onions, tomatoes & basil.
Cook for a short time, leaving the vegetables firm.
Place the cooked pasta on a plate or in a bowl.
Top the pasta with the sauce.
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:
Preheat the broiler.
In a bowl, combine the tomatoes, red pepper, garlic, vinegar, basil & pepper. Allow to sit for 10 minutes.
Lay the slice of bread on a baking sheet & broil for 1 to 2 minutes, until slightly brown.
Remove from the broiler and slice the bread into 4 pieces.
Divide the tomato mixture among the four pieces.
Top with the cheese.
Broil for 5 minutes, or until the cheese is melted.
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:
Spread mayo mixture on tortilla
Layer turkey, cheese, and mixed salad veggies (arugula, red and green leaf lettuce, onion, peppers, etc.) on the tortilla
Wrap up the tortilla and enjoy!
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:
Pierce potato with a fork and cook in microwave on high until tender (about 5 minutes).
While the potato is cooking, prepare the filling.
Lightly spray a small non-stick skillet with cooking spray and place over medium heat.
Add the carrot, onion and mushroom. Sprinkle with black pepper and sodium-free seasoning mix.
Sauté for 5 minutes, stirring occasionally.
Add spinach and allow to wilt.
Remove skillet from the heat.
Remove the cooked potato from the microwave and carefully slice it lengthwise down the middle. Squeeze the ends to fluff the insides.
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.
Place the potato on a plate and fill with ¾ cup of the filling.