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Introduction
Welcome to the Figure Weight Loss recipe book. This
collection of 80 healthy and delicious recipes was approved
by our physicians. It offers our patients both balanced
nutrition and variety while making a new healthier lifestyle
change.
To help you get started, we’ve gathered some
important information so you can begin cooking healthier
today! We have included a helpful measurement conversion
chart, an internal temperature chart for cooking meats
safely, and much more.
Enjoy!
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U.S. and Metric Measurements and Their Conversions
Dash = less than 1/8 tsp. = .75ml 3 tsp. = 1 tbsp. = 15 ml
4 tbsp. = ¼ cup = 60 ml 5 tbsp. = 1/3 cup = 80 ml
10 tbsp.
= 2/3 cup = 80 ml
16 tbsp. = 1 cup = 250 ml 1 cup = 8 fluid ounces = 250 ml 2 cup = 1 pint = 500 ml
2 pints = 1 quart = 1 liter 4 quarts = 1 gallon = 4 liters
1 ounce (oz.) = grams (g)
4 oz. = 112g
8 oz. = 224g
16 oz. = 1 pound (lb.) = 448g
1 inch (in) = 2.5 centimeters (cm)
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Internal Temperatures: Below are the recommended internal cooking
temperatures. They are established by the USDA Food and Safety, and Inspection Service for various meats.
Fresh Beef, Veal, Lamb
Ground
Roast- medium rare
Roast- medium
Roast- well done
160 degrees
145 degrees
160 degrees
170 degrees
Fresh Pork All cuts 160 degrees
Poultry Ground/ whole
turkey/ chicken
Unstuffed bird,
medium
Unstuffed bird, well
done
Stuffed Whole bird
Poultry breasts,
roasts
Thighs, wings
160 degrees
170 degrees
180 degrees
170 degrees (stuffing must reach
165)
Cook until juices run clear
Ham Fresh (raw)
Fully Cooked (to
reheat)
160 degrees
140 degrees
Wild Game All cuts, medium
All cuts, well done
160 degrees
170 degrees
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Salt Substitutes: The following are flavorings, spices and herbs
that can be used to make foods taste better, but without adding salt.
Beef: Bay leaf, horseradish, marjoram, nutmeg, onion, pepper, sage, thyme
Chicken: Cumin, garlic, ginger, lemon juice, marjoram, oregano, paprika, poultry season, rosemary, sage, tarragon, thyme
Fish: Curry power, dill, dry mustard, lemon juice, marjoram, paprika, parsley, pepper
Lamb: Chili powder, curry powder, garlic, lemon juice, mint, rosemary, turmeric
Pork: Garlic, ginger, onion, oregano, pepper, sage
Veal: Bay leaf, curry powder, ginger, marjoram, oregano
Carrots: Cinnamon, chives, cloves, coriander, marjoram, nutmeg, parsley, rosemary, sage
Corn: Basil, cumin, curry powder, onion, paprika, parsley Green Beans:
Curry powder, dill, lemon juice, marjoram, oregano, tarragon, thyme
Peas: Ginger, marjoram, mint, onion, pepper, sage
Potatoes: Dill, garlic, onion, paprika, parsley, sage
Summer Squash:
Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Tomatoes: Basil, bay leaf, marjoram, onion, oregano, parsley, pepper
Winter Squash: Cinnamon, ginger, nutmeg, onion
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Breakfast
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Table of Contents
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Breakfast
2 Egg Omelet ………………………………………………… p7
Chocolate Ricotta Muffins ………….………………….. p8
Ham & Egg Breakfast Cups …………………………….. p9
Flourless Peanut Butter Banana Muffins…………… p10
Fruit & Yogurt Breakfast Popsicles .………………….. p11
Delicious Vanilla Protein Pancakes..…………………. p12
Energy Boosting Breakfast Casserole ……………….. p13
Make Ahead Breakfast Quesadillas…………………… p14
Oatmeal Chocolate Chip Breakfast Cookie ………… p15
Fruit Salad ……………………………………………….……. p16
Healthy Egg Muffin Breakfast Sandwich ………….. p17
Mini Veggie Frittatas……………..……………………….. p18
Oh So Simple Banana Oat Bars………………………… p19
No Guilt Sausage, Egg & Cheese Rollup ……………. p20
Scrumptious Scrambled Eggs ………………………….. p21
Simple Strawberry Yogurt ……………………………….. p22
Slimming Cheese & Spinach Scramble ……………… p23
PB&J Yogurt ………………………………………………….. p24
Turkey Bacon Breakfast Burritos ……………………… p25
1 Minute Chocolate Muffin In A Mug………………… p26
Notes:
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Two Egg Omelet
Ingredients
2 large eggs 1/4 cup diced low-sodium ham 1 slice cheese (2% or low-fat) 1/3 cup sliced mushrooms(optional) 1/3 cup diced bell pepper (optional) 1/3 cup baby spinach (optional)
Directions
1. Crack and scramble the eggs in a bowl.
2. Salt (Morton’s Lite Salt is recommended) and pepper to taste.
3. Pour eggs into a pre-heated, pre-
greased skillet (no-calorie cooking spray)
4. Use fork to quickly spread the egg
in a rough circle in the bottom of the skillet.
5. Tear the cheese slice into pieces
and scatter around the egg.
6. Place the ham and vegetables on one half of the egg circle.
7. When the eggs look solid, use a
spatula to fold the omelet in half.
Serve and enjoy!
Nutritional Info
Calories: 210.5
Total Fat: 13.3 g
Cholesterol: 248.1 mg
Sodium: 848.6 mg
Total Carbs: 3.8 g
Dietary Fiber: 0.7 g
Protein: 18.7 g
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 1
Notes:
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Directions
1. Heat oven to 400° F. 2. Spray muffin tin with cooking
spray. 3. Stir together all ingredients in
medium mixing bowl, until well combined.
4. Evenly divide batter into wells in
muffin tin. 5. Bake 25 to 30 minutes.
Serve warm or cold. Keep leftovers in the refrigerator in a tightly sealed container.
Serve and enjoy!
Serve and enjoy!
Chocolate Ricotta Muffins
Minutes to Prepare: 10 Minutes to Cook: 25
Number of Servings: 12
Ingredients
2 c. part skim ricotta cheese
5 eggs ½ c. Splenda sweetener ½ tsp. vanilla extract 4 tbsp. cocoa powder
Nutritional Info
Calories: 98
Total Fat: 05 g
Cholesterol: 90 mg
Sodium: 81 mg
Total Carbs: 4 g
Dietary Fiber: 0 g
Protein: 8 g
Notes:
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Ham & Egg Breakfast Cups
Minutes to Prepare: 5 Minutes to Cook: 20
Number of Servings: 6
Ingredients 6 paper cupcake liners
6 slices low-sodium ham
6 eggs (can substitute with Egg
Beaters)
1 avocado, sliced
Cayenne pepper (optional)
Directions 1. Pre-heat oven to 400° F.
2. Line a muffin tin with the paper
cupcake liners.
3. In each liner, place one slice of ham. Fold in the ham around the edges to make a “cup”.
4. Place a slice of avocado in the
bottom of each of the ham “cups.
5. Crack an egg into each cup.
6. Place in the oven for 20 minutes, until the egg whites are firm to the touch. (for a runnier yolk, cook 15 minutes)
7. If desired, sprinkle with cayenne pepper for a kick!
Serve and enjoy!
Nutritional Info
Calories: 185
Total Fat: 11 g
Cholesterol: 189 mg
Sodium: 533 mg
Total Carbs: 5 g
Dietary Fiber: 2 g
Protein: 17 g
Notes:
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Directions
1. Preheat oven to 350° F. Prepare muffin tin with 12 paper liners.
2. Combine all of the ingredients in a medium bowl and mix until smooth.
3. Scoop ¼ cup of the batter into each cupcake liner.
4. Bake for 15 minutes, or until the muffins are firm and lightly golden.
5. Allow to cool for 15 minutes before removing from muffin tin.
The muffins can be stored up to one week in the refrigerator.
Serve and enjoy!
Flourless Peanut Butter
Banana Muffins
Ingredients
12 paper cupcake liners 1 c. natural peanut butter 2 very ripe bananas, mashed 1 tsp. baking soda 1 tsp. vanilla extract 3 eggs ½ tsp. salt ¼ c. Stevia 1 tsp. cinnamon
Nutritional Info
Calories: 177
Total Fat: 12g
Cholesterol: 47 mg
Sodium: 221 mg
Total Carbs: 9 g
Dietary Fiber: 2 g
Protein: 6 g
Minutes to Prepare: 15 Minutes to Cook: 15
Number of Servings: 12
Notes:
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Fruit and Yogurt Breakfast Popsicles
Ingredients
1 ½ c. vanilla Greek yogurt 1 ½ c. fruit (such as
strawberries, blueberries, raspberries, kiwi, cherries, etc.) in any combination you like
1/3 c. granola (optional)
Directions
1. Place the fruit and yogurt in a blender. Blend until smooth. Once smooth, stir in granola.
2. Pour into 6-serving popsicle
molds and put in freezer until firm.
3. When ready to eat, run the
popsicle mold under warm water to release your breakfast!
Serve and enjoy!
Nutritional Info
Calories: 91
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 31 mg
Total Carbs: 15 g
Dietary Fiber: 2 g
Protein: 7 g
Minutes to Prepare: 10 Minutes to Cook: 0
Number of Servings: 6
Notes:
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Directions
1. Blend the raw oats in a blender or food processor until smooth.
2. Stir together the protein powder, blended oats, and baking powder.
3. Add wet ingredients and mix very well. (Batter will be thick)
4. Heat a skillet on medium heat and spray it with a small amount of cooking spray.
5. Slowly ladle batter into the pan. Allow to cook about 2 minutes per side, or until golden brown.
6. If desired, top with fruit of choice.
Serve and enjoy!
Delicious Protein Pancakes
Ingredients
1 scoop vanilla whey protein powder
½ c. plain oats 1 tbsp. skim milk 1 tsp. baking powder 1 egg white ¼ c. plain nonfat Greek
yogurt
Nutritional Info
Calories: 308
Total Fat: 4 g
Cholesterol: 76 mg
Sodium: 153 mg
Total Carbs: 25 g
Dietary Fiber: 3 g
Protein: 42 g
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 1
Notes:
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Energy Boosting Breakfast Casserole
Ingredients
1- 12 oz. package Jimmy Dean 50% less fat Pork Sausage
2 c. shredded cheddar cheese (low-fat)
1 c. Heart Smart Bisquick mix 1/2 tsp. salt 1/2 tsp. pepper 2 c. skim milk 4 eggs
Directions 1. Brown sausage and drain 2. Arrange cheese and sausage
in bottom of a greased 9x13 pan
3. In separate bowl, beat milk, eggs, Bisquick, salt, and pepper, until smooth
4. Pour mixture over cheese and sausage
5. Bake at 400 degrees for 30-35 minutes, or until lightly browned
6. Allow to cool slightly and cut into 12 equal portions.
Nutritional Info
Calories: 178
Total Fat: 9 g
Cholesterol: 96 mg
Sodium: 546 mg
Total Carbs: 10 g
Dietary Fiber: 0 g
Protein: 14 g
Serve and enjoy!
Minutes to Prepare: 10 Minutes to Cook: 35
Number of Servings: 12
Notes:
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Directions
1. Whisk the egg whites and egg together. Scramble in a skillet coated with cooking spray and set aside.
2. In a large bowl, combine the black beans, corn, scrambled eggs, onion, cilantro, shredded cheese, and taco seasoning.
3. Place 1/3 of the mixture in each tortilla and fold over.
4. Place in the freezer on a plate or baking sheet lined with parchment for one hour. Remove and put in freezer bag to store.
5. To reheat, take out quesadilla and microwave until cheese is melted. To reheat in a skillet, defrost in the microwave first, then warm in a skillet until outside is crispy.
Serve and enjoy!
Make Ahead Breakfast Quesadillas
Ingredients 1 large egg 3 egg whites ½ c. black beans, drained and
rinsed ½ c. corn, drained and rinsed ¼ red onion, minced 2 tbsp. chopped cilantro ¾ c. reduced fat shredded cheese ½ tbsp. taco seasoning 3 low carb tortillas (8 inch)
Nutritional Info Calories: 288
Total Fat: 12 g
Cholesterol: 81 mg
Sodium: 394 mg
Total Carbs: 25 g
Dietary Fiber: 17 g
Protein: 24 g
Minutes to Prepare: 5 Minutes to Cook: 10
Number of Servings: 3
Serve and enjoy!
Notes:
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Baked Breakfast Cookie
Ingredients
2 c. plain oats 1 tsp. baking soda 2 scoops vanilla protein powder Pinch sea salt ¼ tsp cinnamon 1 4 oz container natural
applesauce 1 egg ½ tsp vanilla 1 packet Stevia ½ c. natural peanut butter 2-4 oz. chocolate chips
Directions
1. Preheat oven to 350° F and spray large cookie sheet with cooking spray.
2. Mix all dry ingredients and chocolate chips in a large bowl.
3. Add the egg, applesauce, peanut butter, and vanilla. Mix well.
4. Using your hands, shape dough into 8 large cookies and place them onto prepared baking sheet. (The dough is sticky, so wet your hands before shaping the dough.)
5. Bake for 10-12 minutes and allow them to cool for about 15 minutes before removing from baking sheet.
6. Can store in fridge for up to 3 days.
Minutes to Prepare: 5 Minutes to Cook: 10
Number of Servings: 8
Nutritional Info
Calories: 200
Total Fat: 11 g
Cholesterol: 33 mg
Sodium: 221 mg
Total Carbs: 18 g
Dietary Fiber: 2 g
Protein: 10 g
Serve and enjoy!
Notes:
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Directions
1. Cut all fruit in bite size pieces.
2. Mix fruit together in a large bowl and serve.
Serve and enjoy!
Fruit Salad
Minutes to Prepare: 15
Minutes to Cook: 0 Number of Servings: 6
Ingredients
1 orange 1 apple 1 grapefruit 1 banana 1/8 honeydew 1/8 cantaloupe 6 strawberries 1 kiwi 1 cup grapes
Nutritional Info
Calories: 93
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 8 mg
Total Carbs: 24 g
Dietary Fiber: 3 g
Protein: 1 g
Notes:
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Healthy Egg Muffin Breakfast Sandwich
Ingredients
1 whole grain English muffin ¼ c. egg substitute 1 slice 97% fat free honey ham 1 slice 2% American Cheese
Directions
1. Place English muffin in the toaster
2. Warm the slice of ham in a small
skillet. Remove ham from pan and cook egg substitute on low heat, stirring lightly to scramble it
3. Place ham and egg on the bottom
half of the toasted English muffin, top with slice of cheese and then the muffin top
Note: Carbs can be reduced by half by eating as an open faced sandwich.
Serve and enjoy!
Nutritional Info
Calories: 220
Total Fat: 4 g
Cholesterol: 25 mg
Sodium: 950 mg
Total Carbs: 29 g
Dietary Fiber: 5 g
Protein: 19 g
Minutes to Prepare: 2 Minutes to Cook: 10
Number of Servings: 1
Notes:
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Directions 1. Preheat oven to 350° F. Lightly
coat muffin tin with cooking spray. 2. Cook turkey bacon as shown on
package. Cut into 1/2“ strips. Set aside.
3. In large skillet, cook oil, peppers, and mushrooms over med-high heat for about 5 minutes.
4. In large bowl, whisk eggs, milk, and parsley until well blended. Stir in cooked bacon, cheese, cooked vegetables, and green onions.
5. Spoon mixture into muffin cups, filling to about ¾ full. Bake 20 minutes.
NOTE: The frittatas can be stored in the freezer and reheated in the microwave for breakfast on the go.
Serve and enjoy!
Mini Turkey Bacon and Veggie Frittatas
Ingredients 1 8 ounce package turkey
bacon 1 tbsp vegetable oil
½ c. finely chopped red pepper
½ c. finely chopped green pepper
1 c. sliced mushrooms
2 c. egg beaters or 8 eggs
¼ c. milk
1 tbsp chopped fresh parsley
1 c. shredded low fat Swiss cheese
1/3 c. sliced green onions
Nutritional Info Calories: 256
Total Fat: 17 g
Cholesterol: 60 mg
Sodium: 344 mg
Total Carbs: 3 g
Dietary Fiber: 1 g
Protein: 23 g
Minutes to Prepare: 15 Minutes to Cook: 20
Number of Servings: 6
Notes:
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Oh-So-Simple Banana Oat Bars
Ingredients
2 large, very ripe bananas 1 tsp. vanilla 2 c. rolled oats ½ tsp salt ¼ pitted, chopped dates ¼ c. chopped walnuts Grated nutmeg or cinnamon
(optional)
Directions
1. Preheat oven to 350° F and lightly grease a 9x9 square baking dish with cooking spray.
2. Peel the bananas and mash in a medium mixing bowl until the banana is smooth and no chunks remain.
3. Stir in the vanilla, followed by the oats. Then stir in the salt, dates and nuts.
4. Gently press the mixture evenly into the bottom of the prepared baking pan. If desired, lightly sprinkle the top with nutmeg or cinnamon
5. Bake for 30 minutes, or until the edges just begin to crisp.
6. Allow the bars to cool before cutting into 9 even squares.
Nutritional Info
Calories: 129
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 131 mg
Total Carbs: 23 g
Dietary Fiber: 3 g
Protein: 3 g
Minutes to Prepare: 10 Minutes to Cook: 30
Number of Servings: 9
Serve and enjoy!
Notes:
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Directions
1. Preheat pan, and spray with nonstick cooking spray
2. Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook
3. Add cheese and allow to melt slightly
4. Turn off stove, place tortillas on top of eggs to warm for a moment, and then remove
5. Fill tortillas, roll up and serve
Serve and enjoy!
No Guilt Sausage, Egg & Cheese Breakfast Roll-Up
Ingredients 1/2 cup egg substitute
2 sliced mushrooms
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
2 Tbsp. chopped red onion
1/2 cup spinach, torn
2 turkey sausage patties,
pre-cooked and broken up
1/4 cup shredded cheddar cheese
2 tortillas (whole-wheat tortillas)
Nutritional Info
Calories: 222
Total Fat: 11 g
Cholesterol: 16 mg
Sodium: 423 mg
Total Carbs: 19 g
Dietary Fiber: 8 g
Protein: 20 g
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 2
Notes:
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Scrumptious Scrambled Eggs
Ingredients
4 large eggs 1/4 cup skim or 1% milk 2 tbsp. fresh parsley, finely
chopped Salt and pepper to taste Cooking Spray
Directions
1. Break eggs into a bowl 2. Add milk, parsley, salt and
pepper 3. Lightly beat eggs until
combined 4. Heat skillet on medium/
medium high and add cooking spray
5. Pour eggs into pan. They will immediately begin to set
6. Slowly push eggs around pan with a spatula until eggs are set and no liquid remains. (About 5 minutes) Eggs should not brown, and should be light and fluffy
Serve and enjoy!
Nutritional Info
Calories: 162
Total Fat: 10 g
Cholesterol: 426 mg
Sodium: 145 mg
Total Carbs: 3 g
Dietary Fiber: 0 g
Protein: 14 g
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 2
Notes:
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Directions 1. Pour 1/2 cup of no fat plain
yogurt in a dish 2. Mix in the vanilla and
Splenda. 3. Top with the low fat granola
and the strawberries
Serve and enjoy!
Simple Strawberry Yogurt
Minutes to Prepare: 5 Minutes to Cook: 0
Number of Servings: 1
Ingredients 1/2 c. plain Greek yogurt
2 fresh strawberries cut in half
2 tbsp. of low fat granola with raisins
1/4 tsp. vanilla
1/2 tsp. Splenda
Nutritional Info
Calories: 152 Total Fat: 5 g
Cholesterol: 23 mg
Sodium: 74 mg
Total Carbs: 16 g
Dietary Fiber: 1 g
Protein: 11 g
Notes:
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Scrumptious Scrambled Eggs
Ingredients
3 egg whites 1 large handful of baby
spinach leaves 1 tomato, chopped (any
tomato) 1/4 c. chopped onion 1/4 c part-skim shredded mozzarella cheese
Directions
1. Chop onion & tomato
2. Cook onions in a sprayed pan on medium heat till desired
3. Add 3 egg whites, tomato, and spinach
4. Cook to desired consistency
5. Just before you are ready to take off heat, sprinkle ¼ c. of feta cheese on eggs and let melt
Serve and enjoy!
Nutritional Info
Calories: 200
Total Fat: 8 g
Cholesterol: 33 mg
Sodium: 450 mg
Total Carbs: 14 g
Dietary Fiber: 3 g
Protein: 17g
Minutes to Prepare: 10 Minutes to Cook: 10
Number of Servings: 1
Notes:
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Directions 1. Place the yogurt in a small
bowl.
2. Top with jelly, then peanut butter
3. Sprinkle top with peanuts and grapes
4. Serve immediately
Serve and enjoy!
PB&J Yogurt
Ingredients
6 oz fat free plain Greek yogurt
4 tsp reduced sugar grape jelly
2 tbsp red seedless grapes, cut in half
1 tbsp reduced-fat peanut butter
1 tsp unsalted peanuts
Minutes to Prepare: 5
Minutes to Cook: 0 Number of Servings: 1
Nutritional Info
Calories: 234
Total Fat: 8 g
Cholesterol: 9 mg
Sodium: 187 mg
Total Carbs: 23 g
Dietary Fiber: 5 g
Protein: 22 g
Notes:
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Turkey Bacon Breakfast Burritos
Ingredients
1 Slice Turkey Bacon, cut into 1/4-inch pieces
¼ c. green pepper, seeded and chopped
¼ c. onion, chopped 1 whole egg, 2 egg whites 1/8 c. skim milk ¼ Tsp. pepper ¼ c. reduced-fat Cheddar cheese,
grated 1 low carb, whole wheat tortilla Salsa
Directions
1. In a large non-stick skillet, over medium heat, cook bacon, green pepper and onions for 12 to 15 minutes, stirring frequently. Remove skillet from heat.
2. In a small bowl combine eggs, milk and pepper. Pour over bacon mixture. Cook on low heat for 2 to 3 minutes or until eggs are almost done; stirring frequently. Remove skillet from heat and stir in cheese.
3. Place 1/4 cup egg mixture on lower 1/3 of each tortilla. Roll tortilla and place in 9 X 13-inch microwave-safe dish; cover with plastic wrap. Cook in microwave oven at HIGH (100% power) 2 to 3 minutes or until burritos are hot.
4. To serve, drizzle salsa over burrito.
Minutes to Prepare: 10 Minutes to Cook: 18
Number of Servings: 1
Nutritional Info
Calories: 254
Total Fat: 10 g
Cholesterol: 121 mg
Sodium: 526 mg
Total Carbs: 30 g
Dietary Fiber: 2 g
Protein: 13 g
Serve and enjoy!
Notes:
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Directions
1. In a coffee mug, mix all dry ingredients together.
2. Once dry ingredients are combined, stir in the egg and margarine until well blended.
3. Cook on high in the microwave for one minute. Your muffin is ready!
Serve and enjoy!
1-Minute Chocolate Muffin In
A Mug
Ingredients
¼ c. flax seed meal ½ tsp. baking powder 1 tsp. cinnamon 1 tsp. pumpkin pie spice 1 tbsp. unsweetened cocoa
powder 4 tsp. Splenda 1 large egg 1 tbsp. olive oil based
margarine (such as Fleischmanns)
Nutritional Info
Calories: 324 Total Fat: 18 Cholesterol: 186 mg Sodium: 332 mg Total Carbs: 19 g Dietary Fiber: 10 g Protein: 13 g
Minutes to Prepare: 5 Minutes to Cook: 1
Number of Servings: 1
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Lunch
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Table of Contents
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Lunch
Berry Good Spinach Salad ………………………………. p29
Yummy Lime Shrimp (tasty, and nutritious)….….. p30
Delightful Chicken & Veggie Quesadillas…………… p31
Easy Chicken Pot Pie………………………………….……. p32
Filling Turkey Chili…………………………………………. p33
Flavorful Tuna & Egg Salad……………………………… p34
Black Pepper Cauliflower Salad….…………………….. p35
Refreshing Grilled Chicken Salad……………………… p36
Light and Yummy Chicken Salad Sandwich……….. p37
Quick and Easy Chicken and Avocado Burritos….. p38
Chipotle Chicken Tortilla Soup…………………………. p39
Slow Cooker BBQ (to die for)…………………….……... p40
Protein Packed Power Salad…………..………………… p41
Simple Chicken and Creamy Curry Wrap……………. p42
Super Simple Cajun Shrimp…..…………………………. p43
Tuna and White Bean Salad………………………….….. p44
Turkey Bacon BLT Sandwich……………………………. p45
Super Filling Slow Cooker Turkey Chili ….…………. p46
Crockpot Vegetable Beef Stew…..………………………. p47
Lettuce Wrap Turkey Tacos………………………………. p48
Notes:
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Berry Good Spinach Salad
Ingredients 1/3 c. almonds, slivered 4 c. baby spinach 3/4 c. strawberries, quartered 1 tbsp. balsamic vinegar 1 tsp. Dijon mustard 1 tsp. honey 3 tbsp. extra virgin olive oil Salt and pepper to taste 1 grilled chicken breast (4 oz.)
Directions 1. Place the almonds in a dry skillet or sauté
pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent
2. Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan)
3. Wash and dry the spinach. 4. Prepare the dressing by placing the
vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated
5. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. Top with grilled chicken. If desired, season with a pinch of salt and pepper
Nutritional Info
Calories: 211
Total Fat: 16 g
Cholesterol: 22 mg
Sodium: 88 mg
Total Carbs: 9 g
Dietary Fiber: 3 g
Protein: 10 g
Serve and enjoy!
Minutes to Prepare: 10 Minutes to Cook: 2
Number of Servings: 4
Notes:
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Yummy Lime Shrimp (Tasty and Nourishing)
Ingredients
28 large shrimp - ready to cook
1/2 lime, juiced
2 dashes salt
3/4 tsp. black pepper
2 tbsp. onion, chopped
Cooking spray
Directions
1. Spray skillet with cooking spray
2. Cook on medium heat and add all
ingredients
3. Cook until shrimp and onions are
done
Nutritional Info
Calories: 84
Total Fat: 1 g
Cholesterol: 150 mg
Sodium: 328 mg
Total Carbs: 2 g
Dietary Fiber: 0 g
Protein: 16 g
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 15
Number of Servings: 4
Notes:
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Directions
1. In a small bowl, combining yogurt and 1⁄2 tsp. of the seasoning blend. Cover and chill in the refrigerator.
2. Pound out chicken by placing in bag and pounding with metal mallet or rolling pin to ¼ thicknesses.
3. Add oil and remaining seasoning blend to the bag. Marinate meat for 10 minutes or up to 8 hours.
4. Sear the peppers by pressing down on them, 2 to 3 minutes in an already warmed skillet on medium. Remove from heat, let cool then dice.
5. Cook chicken in skillet on high heat until internal temperature reaches 165° F.
6. Remove chicken and dice once cooled. 7. In cleaned skillet using moderate heat,
place tortilla in and place topping in top starting with ½ chicken, peppers, tomatoes, and cheese. Then top with second tortilla and let cook for 2 min.
8. Remove from heat, let cool, cut and serve.
Delightful Chicken & Veggie
Quesadillas
Ingredients 1⁄4 cup low-fat plain yogurt 2 tsps. Ranch Seasoning Blend 12 oz. chicken breast 1tsps. Canola oil 2 red or orange bell peppers 4 whole-wheat tortillas 2 tomatoes, diced
Nutritional Info Calories: 233 Total Fat: 8 g Cholesterol: 63 mg Sodium: 237 mg Total Carbs: 15 g Dietary Fiber: 2 g Protein: 26 g
Minutes to Prepare: 10 Minutes to Cook: 10
Number of Servings: 4
Serve and enjoy!
Notes:
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Easy Chicken Pot Pie
Ingredients ½ cup canned condensed
reduced-fat reduced-sodium cream of chicken soup
1/4cup fat-free (skim) milk
1cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1/2cup cut-up cooked chicken breast
1/2cup Bisquick Heart Smart® mix
2tablespoons fat-free egg product or 1 egg white
pepper to taste
Directions 1. Heat oven to 400°F. In
ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir
2. In small bowl, stir remaining ingredients until blended. Pour over chicken mixture
3. Bake uncovered about 20 minutes or until crust is golden brown
Serve and enjoy!
Nutritional Info
Calories: 170
Total Fat: 3g
Cholesterol: 120 mg
Sodium: 400 mg
Total Carbs: 24 g
Dietary Fiber: 0 g
Protein: 13 g
Minutes to Prepare: 10 Minutes to Cook: 20
Number of Servings: 3
Notes:
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Directions
1. Brown turkey in large skillet for 1 min.
2. Add onion, red bell pepper, and spices. Cook until turkey is no longer pink
3. Add canned ingredients and bring to a boil.
4. Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.
5. Remove from heat and let cool to liking.
Serve and enjoy!
Filling Turkey Chili
Ingredients 20 oz. ground turkey
1 medium onion, chopped
1 medium red bell pepper, chopped
2 tbsp. chili powder
1 tbsp. cumin
1 tsp. oregano
1 tbsp. red pepper flakes (adjust to taste)
1-28 oz. can diced tomatoes with juice
1-15 oz. can tomato sauce
1-15 oz. can yellow corn
1-15 oz. can black beans, rinsed
1-15 oz. can seasoned chili beans
Minutes to Prepare: 10 Minutes to Cook: 45
Number of Servings: 8
Nutritional Info
Calories: 213
Total Fat: 6 g
Cholesterol: 0.0 mg
Sodium: 361.5 mg
Total Carbs: 21.1 g
Dietary Fiber: 6.1 g
Protein: 19.4 g
Notes:
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Flavorful Tuna & Egg Salad
Ingredients 12 oz. of tuna packed in water
4 hardboiled eggs
3 tbsp. of light mayonnaise
2 tbsp. of prepared yellow mustard
2 slices of whole grain bread
Dash of pepper
Directions
1. Boil 4 eggs. Chop up hard boiled eggs into a mixing bowl.
2. Mix eggs with all other
ingredients. 3. Spread on bread 1 serving = 1/4 cup (enough for a
sandwich)
Serve and enjoy!
Nutritional Info
Calories: 177
Total Fat: 5 g
Cholesterol: 97 mg
Sodium: 262 mg
Total Carbs: 21 g
Dietary Fiber: 6 g
Protein: 15 g
Minutes to Prepare: 30 Minutes to Cook: 0
Number of Servings: 8
Notes:
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Black Pepper Cauliflower Salad
Ingredients 2 pound head of cauliflower,
cut into small florets
¾ c. diced red onion
¾ c. red wine vinegar
1/3 c. extra virgin olive oil
¾ tsp. sea salt
½ tbsp. black pepper
1 c. toasted pistachios,
roughly chopped
½ c reduced sodium feta
cheese
3 apples, diced
1/3 c. chopped black olives
Directions
1. Bring a pot of water to a boil. Boil the cauliflower for a few minutes, until tender.
2. Drain cauliflower, then run under cold water to rinse. Drain well and set aside.
3. Combine red onion, red wine vinegar, olive oil, salt, and black pepper in a saucepan over medium high heat. Once onions have turned pink, remove from heat and set aside.
4. When ready to serve, place cooked cauliflower florets in a large bowl. Add pistachios, feta, apples, olives, and 2/3 of the red onion vinaigrette. Toss gently and taste. Depending on the saltiness of the feta, you may wish to add the rest of the vinaigrette to the cauliflower.
Serve and enjoy!
Minutes to Prepare: 10 Minutes to Cook: 10
Number of Servings: 6
Nutritional Info
Calories: 325
Total Fat: 18 g
Cholesterol: 1 mg
Sodium: 413 mg
Total Carbs: 20 g
Dietary Fiber: 6 g
Protein: 8 g
Notes:
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Refreshing Grilled Chicken Salad
Ingredients
½ c. lime juice 2 tbsp honey 4 tsp olive oil ½ tsp salt ½ tsp ground black pepper 4 boneless skinless chicken breast halves
(about 4 oz each) 6 cups spring mix salad greens 2 cups cubed seedless watermelon 1 c. fresh blueberries 1 medium yellow pepper, chopped 1/3 c. chopped walnuts
Directions 1. In small bowl, combine lime juice,
honey, oil, salt and pepper. Pour 1/3 cup of this mixture into large, resealable bag. Add chicken, seal bag, and turn to coat. Refrigerate at least one hour to marinade. Remaining lime juice mixture should be covered and refrigerated to use later as salad dressing.
2. Remove chicken from plastic bag and discard marinade. Grill chicken over medium heat or broil 4 in from the heat for 4-7 minutes on each side, or until they reach 170 degrees internally.
3. In large bowl, combine the salad greens, watermelon, blueberries, and yellow pepper. Add reserved dressing and toss to coat. Divide greens and fruit into four equal portions.
4. Slice chicken and serve with the salads. Sprinkle with 4 teaspoons of walnuts each.
Minutes to Prepare: 20 Minutes to Marinate: 60
Minutes to Cook: 10 Number of Servings: 4
Nutritional Info Calories: 350
Total Fat: 13 g
Cholesterol: 83 mg
Sodium: 395 mg
Total Carbs: 26 g
Dietary Fiber: 3 g
Protein: 29 g
Serve and enjoy!
Notes:
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Directions 1. Combine chicken, lemon
juice, cottage cheese, mustard, garlic, pepper and mix together
2. Spread 1 cup chicken mixture over one piece of bread. Add lettuce and tomato slices. Top with other piece of bread.
Serve and enjoy!
Light and Yummy Chicken Salad Sandwich
Ingredients
2 Skinless de-boned cooked chicken breast (cut up)
3 tbsp. no fat cottage cheese
1tsps. mustard
1/2 tsps. minced garlic
dash black pepper
4 slices whole grain bread
2 lettuce leaves
8 thin tomato slices
1 tsp. lemon juice
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 2
Nutritional Info
Calories: 335
Total Fat: 6 g
Cholesterol: 87 mg
Sodium: 336 mg
Total Carbs: 35 g
Dietary Fiber: 9 g
Protein: 38 g
Notes:
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Quick and Easy Chicken and Avocado Burritos
Ingredients 4 whole wheat low carb tortillas
2 c. cooked, shredded chicken breast
½ c. shredded Mexican cheese blend
1 avocado, diced
2 tbsp. chopped cilantro
1 tbsp. canola oil
Directions
1. Mix the shredded chicken, cheese, cilantro, and avocados.
2. Lay a tortilla flat on a plate and
add ¼ of the mixture, form a roll. Repeat the process for all four tortillas.
3. Pour oil onto a heated pan or
griddle. Place all filled four tortillas on the pan and cook for 2 minutes on medium-high heat. Flip on the other side and cook for another minute or until the burritos are golden in color. Serve warm.
The burritos can be frozen and reheated.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 4
Nutritional Info
Calories: 384
Total Fat: 21 g
Cholesterol: 95 mg
Sodium: 456 mg
Total Carbs: 24 g
Dietary Fiber: 18 g
Protein: 38 g
Notes:
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Directions
1. Heat oil in a large saucepan over
medium-high heat. Add garlic
and chicken. Sauté 2 minutes.
Add chili powder and cumin;
stir well.
2. Add water, salt, broth, and
tomatoes. Bring to a boil. Cover,
reduce heat, and simmer 5
minutes.
3. Top with tortilla chips and
cilantro. Serve with lime
wedges, if desired.
Serve and enjoy!
Chipotle Chicken Tortilla Soup
Ingredients
1 tbsp. canola oil
1 ½ tsp. bottled minced garlic
¾ lbs. chicken breast, cut into bite
sized pieces
1 tsp. chipotle chili powder
1 c. water
¼ tsp. salt
14 oz. fat-free, reduced sodium
chicken broth
14.5 oz. can stewed tomatoes,
undrained
1 c. crushed baked tortilla chips
¼ c. chopped cilantro
1 lime, cut into 4 wedges
Minutes to Prepare: 20 Minutes to Cook: 15
Number of Servings: 4
Nutritional Info
Calories: 228
Total Fat: 5 g
Cholesterol: 49 mg
Sodium: 673 mg
Total Carbs: 22 g
Dietary Fiber: 4 g
Protein: 23 g
Notes:
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Slow Cooker BBQ (To die for!)
Nutritional Info
Calories: 298
Total Fat: 12 g
Cholesterol: 81 mg
Sodium: 691 mg
Total Carbs: 12 g
Dietary Fiber: 1 g
Protein: 32 g
Ingredients 1 cup chopped celery
1 cup chopped onions
1 cup ketchup
1 cup barbecue sauce
1 cup water
2 tbsp. vinegar
2 tbsp. Worcestershire sauce
2 tbsp. brown sugar
1 tsp. chili powder
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. garlic powder
3 lbs. boneless pork roast
Directions
1. Combine all ingredients except roast in the slow cooker
2. When well mixed, add roast 3. Cover, cook on high for 6-7
hours
Minutes to Prepare: 15 Minutes to Cook: 6-7 hrs. Number of Servings: 12
Serve and enjoy!
Notes:
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Directions
1. Combine and mix all of the salad dressing ingredients. Set aside.
2. In a bowl, add all of the salad ingredients. Pour 2 tbsp. of salad dressing on each salad portion.
Serve and enjoy!
Protein Packed Power Salad
Minutes to Prepare: 10 Minutes to Cook: 0
Number of Servings: 4
Ingredients Salad dressing:
¼ c. extra virgin olive oil ¼ c. red wine vinegar 1 tsp. ½ tsp. salt ½ tsp. pepper 1-2 tsp. honey 1 garlic clove, minced
Salad: 2 c. cooked skinless, boneless
chicken, cut into cubes 15 oz. can chickpeas, drained
and rinsed 1 large green pepper, diced 1 cucumber, diced 5 plum tomatoes, chopped
Nutritional Info
Calories: 304
Total Fat: 18 g
Cholesterol: 43 mg
Sodium: 421 mg
Total Carbs: 20 g
Dietary Fiber: 6 g
Protein: 19 g
Notes:
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Chicken and Creamy Curry Wrap
Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings:
1
Ingredients
1/2 chicken breast, cut into cubes
cooking spray
2 tbsp. light sour cream
1 tbsp. red curry powder
1/2 cup lettuce
3 slices of tomato
1 "fajita sized" wheat tortilla
Directions 1. Brown chicken with cooking spray
in skillet
2. Combine sour cream and curry in small bowl
3. Warm up wheat tortilla for 20
seconds in microwave.
4. Top with lettuce and tomato
5. Once chicken is browned and cooked thoroughly place in warm tortilla, top chicken with sour cream and curry
6. Wrap up tortilla and serve while
warm
Serve and enjoy!
Nutritional Info
Calories: 287
Total Fat: 8 g
Cholesterol: 80 mg
Sodium: 340 mg
Total Carbs: 21 g
Dietary Fiber: 11 g
Protein: 33 g
Notes:
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Directions
1. Thaw shrimp if frozen and remove shells and cook
2. Mix spices together in a dish then toss with the shrimp to coat evenly
3. Melt butter in frying pan then just pan sear your spicy shrimp.
Serve and enjoy!
Super Simple Cajun Shrimp
Ingredients
1 tbsp. Butter, whipped 1 tsp. Chili powder 2 tsp. Garlic powder 1 tsp. Oregano, ground 1 tsp. Pepper, black
1 tsp. Pepper, red or cayenne
1/2 tsp. Thyme, ground 6 oz. Shrimp, cooked
Nutritional Info
Calories: 196
Total Fat: 10g
Cholesterol: 186 mg
Sodium: 298 mg
Total Carbs: 9 g
Dietary Fiber: 3 g
Protein: 20 g
Minutes to Prepare: 8 Minutes to Cook: 10
Number of Servings: 2
Notes:
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Tuna and White Bean Salad
Ingredients
2 cans chunk light tuna in
water, drained
1 can White Beans or chick
peas, drained
1 red bell pepper, diced
1/4 cup red onion diced
1 tbsp. olive oil
Directions
1. Mix ingredients and chill in the
refrigerator for at least 4 hours
2. Serve on a bed of greens
Serve and enjoy!
Minutes to Prepare: 10 Minutes to Cook: 0
Number of Servings: 4
Nutritional Info
Calories: 217
Total Fat: 4 g
Cholesterol: 25 mg
Sodium: 597 mg
Total Carbs: 8 g
Dietary Fiber: 6 g
Protein: 27 g
Notes:
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Directions
1. Place the 2 slices turkey bacon on a microwave safe plate and cook approximately 2 minutes, or as directed
2. Toast whole wheat bread in toaster. After bread is toasted spread 1-2 TBS light mayonnaise on each slice of bread. Top with turkey bacon, lettuce and tomato
Serve and enjoy!
Turkey Bacon BLT Sandwich
Ingredients
2 slices turkey bacon
2 slices 100% whole wheat bread, toasted
2 tomato slices leaf lettuce
1 Tbs. light mayonnaise
Nutritional Info
Calories: 221
Total Fat: 12 g
Cholesterol: 3 mg
Sodium: 723mg
Total Carbs: 22 g
Dietary Fiber: 6 g
Protein: 11 g
Minutes to Prepare: 5 Minutes to Cook: 2
Number of Servings: 1
Notes:
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Super Filling Slow Cooker
Turkey Chili
Ingredients
• ½ c. chopped onion • 1 c. dried kidney beans • 1 c. dried pinto beans • 2 c. water • 3 tbsp chili powder • 1 28 oz. can low sodium diced
tomatoes • 1 lbs ground turkey • 1 small red bell pepper, diced • 1 small yellow bell pepper, diced • 1 medium red onion, diced • 2 tbsp. ground cumin • 3 tbsp. garlic powder
Directions 1. Soak kidney and pinto beans in
water overnight. 2. Brown turkey and onion; drain
grease. 3. Mix all ingredients in a crock pot in
the morning, cook on high 4-6 hours, or low 8-10 hours.
Nutritional Info
• Calories: 280 • Total Fat: 2 g • Cholesterol: 0 mg • Sodium: 874 mg • Total Carbs: 58 g • Dietary Fiber: 16 g • Protein: 15 g
Serve and enjoy!
Prep Time: Soak beans overnight (8 hours)
Cook Time: Slow Cooker 4-5 hours
Number of Servings: 4
Notes:
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Directions
1. Combine beef, tomatoes, celery, onion, and potatoes
2. Add 3 cups water, salt, pepper. let cook on high in crockpot for 4 hours or until tender
3. Add 1/4 cup flour to 1/2 cup COLD water, mix
4. Add flour and water to the simmering liquid, stir well. Let thicken. Add more salt or pepper if necessary
Serve and enjoy!
Crockpot Vegetable Beef Stew (Healthy & Easy)
Ingredients
1 lb. beef stew meat in chunks
1 can stewed tomatoes 3 stalks celery in chunks 1 potato in chunks 3 c. water salt and pepper to taste 1/4 c. flour 1/2 c. water
Nutritional Info
Calories: 184
Total Fat: 4 g
Cholesterol: 48 mg
Sodium: 410 mg
Total Carbs: 20 g
Dietary Fiber: 3 g
Protein: 19 g
Minutes to Prepare: 15 Cook Time: 4 hr. in Crockpot
Number of Servings: 6
Notes:
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Lettuce Wrapped Turkey Tacos
Minutes to Prepare: 10 Minutes to Cook: 20
Number of Servings: 4
Ingredients
1 lbs. lean ground turkey 1 tsp garlic powder 1 tsp cumin 1 tsp salt 1 tsp chili powder 1 tsp paprika ½ tsp oregano ½ tbsp. bell pepper, minced ½ small onion, minced ¾ c water 4 oz can tomato sauce 8 large lettuce leaves (iceberg,
bibb, or radicchio) ½ c shredded reduced fat
cheddar cheese
Nutritional Info
Calories: 230
Total Fat: 13 g
Cholesterol: 94 mg
Sodium: 601 mg
Total Carbs: 4 g
Dietary Fiber: 10 g
Protein: 35 g
Directions
1. Brown the ground turkey in a large skillet, breaking it into smaller pieces as it cooks.
2. When turkey is cooked through, add the dry spices and mix well.
3. Add the onion, pepper, water, and tomato sauce and cover. Simmer on low for 20 minutes.
4. Wash and dry the lettuce. Divide the meat evenly between the 8 lettuce leaves.
5. Add Cheese. (if desired)
Serve and enjoy!
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Dinner
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Table of Contents
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Dinner
Baked Salmon (omega healthy)…………………….…….. p51
Oh So Easy Oven Fajitas…………………………………….. p52
Cilantro-Lime Tilapia………………………………….......... p53
Slow Cooker Jalapeno and Bacon Chicken..…………. p54
Fat Burning Broiled Tilapia Parmesan……………….... p55
Filling Veggie Beef Stew……………………………………… p56
Macaphony & Cheese................................................. p57
Good & Hearty Crock Pot Beef Stroganoff………….... p58
Heart Healthy Beef and Broccoli……………...…………. p59
Herb Crusted Pork Loin Roast………………….…………. p60
Honey Balsamic Chicken……………………….….…..…… p61
Mouth Watering Breaded Chicken Parmesan……….. p62
No Guilt Cheese Enchiladas……………………..…………. p63
Pork Chop Dinner…………………………………….……….. p64
Pepperoni Marinara Chicken………………………………. p65
Scrumptiously Healthy Veggie Chicken Stir Fry……. p66
South of the Border Chicken Soft Tacos.………………. p67
Tasty Turkey Spinach Feta Burger……..………………… p68
Scallops With Bacon & Spinach…………………..………. p69
Yummy & Fresh Spaghetti Squash Caprese Bake.….. p70
Notes:
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Omega Healthy Baked Salmon
Ingredients
1/4 cup pure maple syrup (NOT pancake syrup!) or honey
1/4 cup soy sauce 2-3 cloves minced garlic 12 ounces fresh or thawed salmon
Directions
1. Preheat oven to 350 degrees 2. Combine the first 3 ingredients in a
gallon-size Ziploc bag, shake it up, and then add the salmon
3. Marinate in the refrigerator for an hour, turning after half an hour
4. Pour the salmon and the marinade into a baking dish and bake in a 350 degree oven, covered with foil, for 15 minutes
5. The salmon is done when it flakes easily at the thickest part Makes (4) 3 ounce servings
Serve and enjoy!
Nutritional Info
Calories: 217
Total Fat: 7 g
Cholesterol: 60 mg
Sodium: 948 mg
Total Carbs: 15 g
Dietary Fiber: 0 g
Protein: 23 g
Minutes to Prepare: 5 Minutes to Cook: 15
Number of Servings: 4
Notes:
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Directions 1. Preheat oven to 400° F. Mix all
ingredients for the fajita seasoning in a small bowl and set aside.
2. Cut the onion and bell peppers into ¼-½ inch wide strips. Place them in a large 9x13 inch casserole dish. Slice the chicken breast into very thin strips and add to the dish with the veggies.
3. Sprinkle seasoning over meat and veggies. Drizzle the canola oil over everything and toss ingredients until well coated. Bake 35-40 minutes, stirring once halfway through.
4. Squeeze juice from half the lime over top of the meat and veggies. Scoop a small amount of meat and veggies into the center of each tortilla.
Serve and enjoy!
Oh-So-Easy Oven Fajitas
Ingredients Fajita Seasoning
1 Tbsp chili powder ½ Tbsp paprika ½ tsp onion powder ½ tsp garlic powder ¼ tsp cumin ¼ tsp cayenne pepper 1 tsp sugar ½ tsp salt ½ Tbsp corn starch
Fajita Filling 2 small onions 2 medium green bell
peppers 1 medium red bell pepper 1 lb chicken breast 2 Tbsp canola oil ½ medium lime 8 (6 inch) low carb tortillas
Nutritional Info
Calories: 310 Total Fat: 12 g Cholesterol: 83 mg Sodium: 614 mg Total Carbs: 25 g Dietary Fiber: 12 g Protein: 32 g
Minutes to Prepare: 5 Minutes to Cook: 70
Number of Servings: 10
Notes:
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Ingredients
Tilapia fillet (4 oz.)
1 tsp. olive oil
juice from half a lime
1/2 tbsp. chopped fresh cilantro
1/2 cup cooked spinach
1/4 cup chopped fresh tomatoes
1 tbsp. shredded Parmesan cheese
Garlic/garlic powder (optional)
Cilantro-Lime Tilapia
Nutritional Info
Calories: 208
Total Fat: 8 g
Cholesterol: 59 mg
Sodium: 212 mg
Total Carbs: 8 g
Dietary Fiber: 3 g
Protein: 28 g
Serve and enjoy!
Minutes to Prepare: 2 Minutes to Cook: 8
Number of Servings: 1
Directions 1. Brush fillet with 1 tsp. olive oil
2. Squeeze juice from half a lime over
fillet.
3. Sprinkle garlic powder and
cilantro over fish
4. Broil in oven 6 inches from heat,
about 5-7 minutes, or until fish
flakes easily with a fork
5. Place spinach in microwave safe
dish and toss with garlic and cook
according to package directions
6. Keep covered & warm until fillets
are done
7. Spoon cooked spinach on a plate,
place fish over spinach, top with
chopped tomatoes and shredded
cheese
Notes:
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Directions 1. Sprinkle chicken breast halves with
chili powder and a dash of salt. Place chicken bone side down in a slow cooker. Pour chicken broth and lemon juice around the chicken. Top with jalapeño slices.
2. Cover and cook on low for 5-6 hours or on high 2 ½ -3 hours.
3. Transfer Chicken and peppers to a serving platter. Reserve the cooking liquid. Cover chicken with foil to keep warm.
4. Turn slow cooker to high-heat setting. For a sauce, combine cornstarch and water in a small bowl. Once combined, slowly pour into liquid already in the slow cooker. Stir well. Add cream cheese and whisk until combined. Cover and cook 15 minutes, or until thickened. If desired, sprinkle bacon crumbles over chicken and then pour sauce over the top.
Serve and enjoy!
Slow Cooker Jalapeño and Bacon Chicken Breasts
Minutes to Prepare: 15 Cook Time: 5-6 hours Number of Servings: 6
Ingredients 6 skinless, bone-in chicken
breast halves 1 Tbsp chili powder Pinch of salt ½ reduced-sodium chicken
broth 2 tbsp lemon juice ½ cup bottled pickled
jalapeño pepper slices, drained
1 tbsp cornstarch 1 tbsp cold water 1 8 oz package reduced fat
cream cheese, softened and cut into cubes
2 slices reduced fat turkey bacon, cooked to crisp and crumbled
Nutritional Info
Calories: 247 Total Fat: 10 g Cholesterol: 112 mg Sodium: 389 mg Total Carbs: 5 g Dietary Fiber: 1 g Protein: 31 g
Serve and enjoy!
Notes:
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Delicious and Nutritious Broiled Tilapia Parmesan
Ingredients
1/4 c. Parmesan cheese 2 tbs. butter, softened 1-1/2 tsp. lite mayonnaise 1 tbs. fresh lemon juice 1/8 tsp. dried basil 1/8 tsp. ground black pepper 1/8 tsp. onion powder 1/8 tsp. celery salt 4 pound tilapia fillets
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 4
Directions
1. Preheat your oven's broiler and grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes.
4. Flip the fillets over and broil for a couple more minutes.
5. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
6. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.
Nutritional Info
Calories: 117
Total Fat: 10g
Cholesterol: 64 mg
Sodium: 226 mg
Total Carbs: 2 g
Dietary Fiber: 0 g
Protein: 19 g
Serve and enjoy!
Notes:
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Directions
1. Coat beef with flour. Heat oil in a large pot over medium heat. Add beef and cook until browned on all sides.
2. Stir in seasoning mix and water. Bring to a boil and cover. Simmer for 1 hour, stirring occasionally.
3. Add vegetables. Simmer 45 minutes or until beef and veggies are tender, stirring occasionally.
4. Thicken stew with additional flour, if desired.
Serve and enjoy!
Filling Veggie Beef Stew
Ingredients
1 Package of Reduced Sodium Beef Stew Seasoning Mix
2 lbs. Beef cut into 1-inch cubes
3 Tbsp. flour 1 Tbsp. Extra Virgin Olive
Oil 3 c. Water 2 c. Baby Carrots 2 c. Red Potatoes, cut into
bite size cubes 1 c. Onions, cut into large
pieces 1 Cup Celery, cut into
pieces
Nutritional Info
Calories: 194
Total Fat: 5 g
Cholesterol: 45 mg
Sodium: 642 mg
Total Carbs: 15 g
Dietary Fiber: 3 g
Protein: 19 g
Minutes to Prepare: 30 Minutes to Cook: 105
Number of Servings: 10
Notes:
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Maca-“phony” And Cheese
Nutritional Info
Calories: 301
Total Fat: 22 g
Cholesterol: 66 mg
Sodium: 559 mg
Total Carbs: 14 g
Dietary Fiber: 4 g
Protein: 16 g
Ingredients 1 head cauliflower 4 tbsp cream cheese 1 tbsp mustard 1 ½ cups shredded cheese
(reserve ½ cup for top) Splash of cream Garlic powder Dash of ground black pepper Dash of salt
Directions
1. Cut the heads off the cauliflower and boil or steam until soft.
2. Drain the cauliflower and place it in a saucepan
3. Add cream cheese, 1 cup of shredded cheese, and cream. Stir until well blended.
4. Add mustard, garlic powder, salt, and pepper to taste.
5. Put mixture into a casserole dish, and cover with remaining ½ cup cheese.
6. Put under broiler in oven until bubbly (about 5 minutes).
Minutes to Prepare: 18 Minutes to Cook: 40
Number of Servings: 8
Serve and enjoy!
Notes:
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Directions
1. Add all ingredients except sour cream and egg noodles into crockpot. Cook LOW 8-10 hours.
2. Stir in sour cream about 20 minutes prior to serving to prevent curdling.
3. Cook egg noodles per package instructions.
4. Serve stroganoff over cooked noodles. Makes 6-8 servings (1 cup of stroganoff / 1 cup noodles)
Serve and enjoy!
Good and Hearty Crock Pot Beef Stroganoff
Ingredients
2 lb. beef roast, cut into bite-sized cubes
1 cup fresh mushrooms, sliced 1 packet Lipton Onion Soup
Mix 1 cup red wine 8 oz. reduced fat sour cream 12 oz whole wheat egg noodles
Nutritional Info
Calories: 363
Total Fat: 10 g
Cholesterol: 111 mg
Sodium: 438 mg
Total Carbs: 26 g
Dietary Fiber: 3 g
Protein: 32 g
Minutes to Prepare: 10 Cook Time: 8 hrs.
Number of Servings: 8
Notes:
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Heart-Healthy Beef and Broccoli
Directions 1. Coat skillet with cooking spray
and heat over medium heat for one minute.
2. Add beef, onion and minced garlic; stir fry until brown. Remove the beef to a plate and keep warm.
3. Add half the broth and broccoli to pan.
4. Cover and simmer until broccoli is tender crisp.
5. Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan.
6. Cook until mixture begins to thicken, stirring constantly. Return beef to mixture, stir and serve over rice.
Serve and enjoy!
Nutritional Info Calories: 221
Total Fat: 4 g
Cholesterol: 46 mg
Sodium: 362 mg
Total Carbs: 25 g
Dietary Fiber: 3 g
Protein: 20 g
Minutes to Prepare: 30 Minutes to Cook: 15
Number of Servings: 6
Ingredients 1 lb. round steak, sliced in
thin strips 1 clove garlic, minced 1/2 cup chopped onion 1-14 oz can low-sodium
beef broth 2 tbsp. cornstarch 1 tbsp. brown sugar 2 tbsp. low sodium soy
sauce 1/4 tsp. garlic powder 1/4 tsp. ground ginger 4 cups broccoli florets 2 cups cooked brown rice
Notes:
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Directions
1. Preheat oven to 475° F. 2. Place the pork loin on a rack in
a roasting pan. 3. Combine the remaining
ingredients in a small bowl. With your fingers, massage the mixture onto the pork loin, covering all of the meat and fat.
4. Roast the pork for 30 minutes, then reduce the heat to 425° F and roast for an additional hour or when internal temperature reaches 155°.
Serve and enjoy!
Herb Crusted Pork Loin Roast
Minutes to Prepare: 20 Minutes to Cook: 120
Number of Servings: 10
Ingredients
1 (4-pound) boneless pork loin, with fat left on
1 tbs. salt 2 tbs. olive oil 4 cloves garlic, minced 1 tsp. dried thyme or 2 tsp.
minced fresh thyme leaves 1 tsp. dried basil or 2
teaspoons fresh basil leaves 1 tsp. dried rosemary or 2
tsp. minced fresh rosemary
Nutritional Info
Calories: 183
Total Fat: 8 g
Cholesterol: 72 mg
Sodium: 748 mg
Total Carbs: 1 g
Dietary Fiber: 0 g
Protein: 25 g
Notes:
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Honey Balsamic Chicken and Peppers
Ingredients
1 1/2 tsp. of dried thyme 1/2 tsp. salt 1/4 tsp. black pepper 1 tsp. olive oil 1lb chicken breast 2 tbsp. balsamic vinegar 2 tbsp. honey 1 medium red bell pepper, chopped 1 medium green bell pepper, chopped
Directions
1. Combine first 3 ingredients and sprinkle over both sides of chicken.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and peppers; cook chicken breasts 7 to 8 minutes on each side or until chicken is done.
3. Transfer chicken and peppers to a platter and keep warm.
4. Reduce heat to medium-low and add vinegar and honey to pan. Simmer 1 minute or until glaze thickens and stir constantly.
5. Pour glaze over chicken and peppers.
Serve and enjoy!
Minutes to Prepare: 3 Minutes to Cook: 15
Number of Servings: 4
Nutritional Info
Calories: 206
Total Fat: 4 g
Cholesterol: 86 mg
Sodium: 388 mg
Total Carbs: 13 g
Dietary Fiber: 1 g
Protein: 27 g
Notes:
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Mouth Watering
Breaded Chicken Parmesan
Ingredients
12 ounces white meat chicken (one double breast)
1 tbsp. grated Parmesan cheese
1/4 cup Italian-style bread crumbs
1 tsp. garlic powder 1 tbsp. onions, dried Crushed red peppers if
desired 1 -2 tbsp. olive oil
Directions 1. Cut the chicken breast
horizontally (filet it) so you will end up with two thin pieces.
2. Rub each piece with olive oil.
3. Mix dry ingredients together and pat each piece with the crumb mixture until well covered.
4. Bake at 375F for about 20 minutes
Serve and enjoy!
Nutritional Info
Calories: 167
Total Fat: 5 g
Cholesterol: 36 mg
Sodium: 330 mg
Total Carbs: 14 g
Dietary Fiber: 1 g
Protein: 17 g
Minutes to Prepare: 20 Minutes to Cook: 20
Number of Servings: 2
Notes:
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`
No Guilt Cheese Enchiladas
Directions 1. Pour enchilada sauce in a skillet and
heat. Dip each tortilla in the hot sauce, coating each side, for a few seconds. Shake off and place on microwavable platter, 3 or 4 at a time, making sure that they do not overlap. Microwave for 20-40 seconds, until soft. Set aside to cool.
2. In a bowl, mix 3/4 cup finely chopped onion, ricotta, cottage cheese, green chilies, salt and pepper to taste. Add half the shredded cheese (1/2 cup.) Mix with fork until ingredients are blended
3. Spray a rectangular casserole dish with non-stick spray. Place 1/4 cup of the cheese mixture on a tortilla and loosely roll. Place seam side down in casserole dish and repeat. Spread remaining enchilada sauce evenly over the enchiladas
4. Bake for 15 minutes in an oven preheated to 350 degrees. After 15 minutes, remove and evenly spread the remaining cheese and the black olives on top
5. Return to oven for 10 more minutes, then serve hot
Ingredients 12 8-inch Corn Tortillas 1 cup shredded Mexican
four cheese blend 1/2 cup fat-free cottage
cheese 3/4 cup chopped white
onions 1/2 cup part-skim
ricotta 1 can (19 ounces)
enchilada sauce 2 Tbsps. diced green
chilies 3 Tbsps. sliced black
olives
Nutritional Info Calories: 241 Total Fat: 9 Cholesterol: 18 mg Sodium: 695 mg Total Carbs: 27 g Dietary Fiber: 2 g Protein: 12 g
Minutes to Prepare: 15 Minutes to Cook: 25
Number of Servings: 6
Serve and enjoy!
Notes:
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Grilled Pork Chop Dinner
Directions
1. Place all ingredients in a self-sealing bag; seal bag and place in refrigerator for at least 20 minutes (or as long as overnight)
2. Remove chops from bag,
discarding marinade, and grill over a medium-hot fire or on a grill pan for 8-9 minutes or until internal meat reads 145 degrees, turning once
3. Let meat sit for 3 minutes
Serve and enjoy!
Ingredients
4 Pork Chops
3/4 cup Italian dressing
1 tsp. Worcestershire Sauce
Nutritional Info
Calories: 184 Total Fat: 2 g Cholesterol: 60 mg Sodium: 140 mg Total Carbs: 1 g Protein: 17 g
Minutes to Prepare: 20 Minutes to Cook: 15
Number of Servings: 4
Notes:
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Your Family Will Thank You Pepperoni Marinara Chicken
Ingredients ½ tsp garlic, minced 12 slices turkey pepperoni, coarsely
chopped ¼ tsp dried oregano 1 ½ cups low sodium marinara sauce 2 tbsp chopped fresh basil 2 tsp olive oil 1 lbs chicken cutlets ½ tsp ground pepper 1 cup low fat shredded mozzarella cheese
Directions 1. Preheat broiler 2. Heat a saucepan over medium-high heat.
Lightly spray pan with cooking spray. Add garlic and pepperoni and cook for about two minutes, or until the garlic is lightly browned. Add oregano and cook for an additional 30 seconds.
3. Add marinara sauce and allow to come to a boil. Reduce heat and simmer for 5 minutes.
4. Remove sauce from heat and stir in basil 5. Heat a large ovenproof skillet over medium-
high heat. Add olive oil to pan and swirl to coat.
6. Add chicken to pan and sprinkle with pepper. Cook the chicken about 5 minutes or until lightly browned, turning after 3 minutes.
7. Spoon sauce over chicken, and sprinkle the top of the chicken evenly with cheese.
8. Broil the chicken for about two minutes, or until the cheese melts.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 20
Number of Servings: 4
Nutritional Info
Calories: 282 Total Fat: 11 g
Cholesterol: 100 mg
Sodium: 423 mg
Total Carbs: 6 g
Dietary Fiber: 1 g
Protein: 36 g
Notes:
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Scrumptiously Healthy Veggie Chicken Stir Fry
Ingredients
1 Tbsp. low-sodium soy sauce 1 Tsp. hoisin sauce 1 c warm water 1 Tbsp. Cornstarch 1 Tsp. canola oil 1 Tsp. garlic, minced 1 Tsp. ginger, minced 1 Tsp. Thai hot sauce 2 c mushrooms, sliced 2 c broccoli slaw or chopped
broccoli 1 c carrots, shredded 1 red pepper, roasted 2 c chicken breasts, cooked
and cubed
Nutritional Info
Calories: 149
Total Fat: 2 g
Cholesterol: 41 mg
Sodium: 265 mg
Total Carbs: 13 g
Dietary Fiber: 3 g
Protein: 19 g Directions
1. Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside.
2. In a flat bottomed pan or wok
set to high heat, add the oil, garlic, ginger, and Thai hot sauce.
3. Stir fry for 1 minute. Add the
vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes.
4. Add prepared sauce and
continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 15
Number of Servings: 4
Notes:
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South of the Border Chicken Soft Tacos
Ingredients 1 tsp chili powder ½ tsp salt ½ tsp ground cumin ½ tsp ground pepper 1 lbs skinless, boneless chicken thighs 12 (6-inch) low carb tortillas 1 ½ c. thinly sliced green cabbage ¼ cup shredded reduced fat cheese Low-fat sour cream (optional)
Directions 1. Preheat grill or grill pan on medium-high
heat. 2. Combine chili powder, salt, cumin, and
pepper. Rub spice mixture over chicken. 3. Place chicken on grill or grill pan that has
been coated lightly with cooking spray. Grill 10 minutes on each side or until done. Let stand 5 minutes, then chop into bite sized pieces.
4. Warm tortillas according to package directions
5. Divide chicken evenly among tortillas. Top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with a small dollop of low-fat sour cream, if desired.
Serve and enjoy!
Minutes to Prepare: 10 Minutes to Cook: 10
Number of Servings: 4
Nutritional Info
Calories: 309
Total Fat: 12 g
Cholesterol: 99 mg
Sodium: 547 mg
Total Carbs: 25 g
Dietary Fiber: 18 g
Protein: 43 g
Notes:
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Directions
1. Preheat oven to 450° F
2. Thaw spinach and squeeze water out.
3. Sauté onion and garlic in oil until translucent cool.
4. Transfer to a bowl with spinach, oregano, Feta cheese, steak seasoning, and ground turkey, mixing well.
5. Form into 6 patties, grill or cook on stove.
6. Place Portobello caps on a small baking sheet, gill side up. Drizzle olive oil over them and roast for 12 minutes
7. Remove mushrooms from oven and season with a dash of salt and pepper
8. Place one cooked burger patty on top of each mushroom cap and serve as an open faced sandwich.
Serve and enjoy!
Tasty Turkey Spinach Feta Burger on a Portobello “Bun”
Ingredients 20 oz. 93% lean ground turkey 10 oz. frozen spinach, thawed
and squeezed 1 tbs. olive oil + more for
drizzling 1 c. red onion, diced 2 cloves garlic, minced 3.5 oz. of crumbled
Feta Cheese 1 tablespoon Mrs. Dash Grilled
Steak Seasoning 1 tablespoon fresh oregano,
chopped 6 Portobello mushroom caps,
washed and dried
Nutritional Info
Calories: 302 Total Fat: 16 g Cholesterol: 85 mg Sodium: 632 mg Total Carbs: 8 g Dietary Fiber: 3 g Protein: 23 g
Minutes to Prepare: 20 Minutes to Cook: 20
Number of Servings: 6
Serve and enjoy!
Notes:
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Pan-Seared Scallops with
Bacon and Spinach
Directions
1. Cook bacon in a large cast-iron skillet over
medium-high heat until crisp. Remove bacon
from ban, reserving 1 tbls of drippings in the
pan. Coarsely chop bacon and set aside.
Increase heat to high. 2. Pat scallops dry with paper towels and
sprinkle evenly with 1/8 tsp salt and 1/8 tsp
pepper. Add scallops to drippings in pan and
cook 2 ½ minutes per side, or until done.
Transfer to a plate and keep warm. 3. Reduce heat to medium-high. Add onion and
garlic to pan. Sauté 3 minutes, stirring
frequently. Add half of the baby spinach. Cook
one minute, stirring frequently. Add
remaining half of the spinach and cook 2
minutes or just until wilted, stirring
frequently. Remove from heat and stir in
remaining salt and pepper. Divide spinach
mixture among four plates and top each
serving evenly with bacon and 3 scallops.
Serve immediately with lemon wedges, if
desired.
Minutes to Prepare: 15 Minutes to Cook: 15
Number of Servings: 4
Nutritional Info
Calories: 203
Total Fat: 4 g
Cholesterol: 52 mg
Sodium: 884 mg
Total Carbs: 17 g
Dietary Fiber: 4 g
Protein: 27 g
Serve and enjoy!
Ingredients
3 center cut bacon slices 1 ½ lbs jumbo sea scallops (about 12) ¼ tsp kosher salt, divided 1 cup chopped onion 6 garlic cloves, sliced 12 ounces fresh baby spinach 4 lemon wedges (optional)
Notes:
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Directions
1. Preheat oven to 375° F.
2. Cook spaghetti squash by piercing it several times with a sharp knife and then heating it in the microwave on a plate for 10-12 minutes. Slice off the very end with the stem. Half the squash lengthwise. Scoop out the seeds and pith. Scrape the remaining flesh of the squash with a fork to get out all of the “spaghetti noodles”. Place noodles in a large bowl.
3. Put garlic, tomatoes, basil, spinach, and olive oil into the bowl with the squash noodles. Mix well, then add salt, pepper, and ¾ c. mozzarella.
4. Spread mixture into pie or 1-qt casserole dish. Sprinkle remaining cheese over the top.
5. Bake 30-40 minutes or until cheese on top is lightly browned.
Serve and enjoy!
Yummy & Fresh Spaghetti Squash Caprese Bake
Ingredients 1 large spaghetti squash 2 cloves garlic, minced 4 roma tomatoes, cut into
bite sized pieces 1 small handful fresh basil,
roughly chopped 1 large handful fresh baby
spinach, roughly chopped 2 tbsp extra virgin olive oil ¾ c. + ¼ c. low fat
shredded mozzarella cheese
Dash salt and pepper
Nutritional Info
Calories: 224 Total Fat: 3 g Cholesterol: 0 mg Sodium: 343 mg Total Carbs: 38 g Dietary Fiber: 5 g Protein: 9 g
Minutes to Prepare: 20 Minutes to Cook: 30-40 Number of Servings: 4
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Snacks & Desserts
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Table of Contents
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Snacks & Desserts
Restaurant Style Salsa……………………………………… p73
Scrumptious Spinach Crisps …………………….………. p74
Baked Buffalo Bites.……………………………………….… p75
Good and Tasty Guacamole…………………………..….. p76
Healthy Garlic Ranch Dip………………….………….….. p77
Pepperoni Pizza Puffs .……………………….…………….. p78
Zucchini Chips ……………………………………………...... p79
Teriyaki Meatballs …………………………….…………….. p80
Caprese Salad On A Stick …………………..…………….. p81
Make It How You Like It Hummus…………………….. p82
Pumpkin Pie In A Mug …………………....……...….…… p83
Apple Crisp……………………………………………….…….. p84
Chocolate Triple Layer Pie………………………………… p85
Cinnamon Raisin Almond Balls ………………………… p86
Cinnamon Sugar Popcorn ………………………………... p87
Blended Frozen Frappe…………………………..……..…. p88
Simply Delicious Berry Smoothie………………………. p89
Orange Creamsicle Bites ……………………….……….… p90
Chocolate Peanut Butter Balls ………..……………..….. p91
Yummy Cranberry Almond Oatmeal Cookies….…… p92
Snacks
Desserts
Table of Contents
72
Snacks & Desserts
Restaurant Style Salsa……………………………………… p73
Scrumptious Spinach Crisps …………………….………. p74
Baked Buffalo Bites.……………………………………….… p75
Good and Tasty Guacamole…………………………..….. p76
Healthy Garlic Ranch Dip………………….………….….. p77
Pepperoni Pizza Puffs .……………………….…………….. p78
Zucchini Chips ……………………………………………...... p79
Teriyaki Meatballs …………………………….…………….. p80
Caprese Salad On A Stick …………………..…………….. p81
Make It How You Like It Hummus…………………….. p82
Pumpkin Pie In A Mug …………………....……...….…… p83
Apple Crisp……………………………………………….…….. p84
Chocolate Triple Layer Pie………………………………… p85
Cinnamon Raisin Almond Balls ………………………… p86
Cinnamon Sugar Popcorn ………………………………... p87
Blended Frozen Frappe…………………………..……..…. p88
Simply Delicious Berry Smoothie………………………. p89
Orange Creamsicle Bites ……………………….……….… p90
Chocolate Peanut Butter Balls ………..……………..….. p91
Yummy Cranberry Almond Oatmeal Cookies….…… p92
Notes:
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Ingredients
1 28 oz can no salt added whole
tomatoes with juice 2 10 ounce cans Rotel diced tomatoes
and green chilies ¼ c chopped onion 1 garlic clove, minced 1 whole jalapeno, quartered and sliced
thin Pinch of sugar Pinch of salt ¼ tsp cumin ½ c fresh cilantro Juice of half a lime
Directions
1. Combine tomatoes, Rotel, onion, jalapeno, garlic, sugar, salt, cumin, lime juice, and cilantro in a blender or food processor. Pulse until salsa is desired consistency. Test seasonings and adjust as needed.
2. Refrigerate one hour. Tastes great
with kale or spinach chips!
Note: This makes a very large batch of salsa. It can be frozen and saved in an airtight container for up to six months.
Serve and enjoy!
Nutritional Info Calories: 21 Total Fat: 0 g Cholesterol: 0 mg Sodium: 211 mg Total Carbs: 4 g Dietary Fiber: 1 g Protein: 1 g
Minutes to Prepare: 15 Inactive prep time: 1
hour Number of Servings: 16
(1/2 cup)
Enjoy!
Restaurant Style Salsa
Notes:
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Scrumptious Spinach Crisps
Nutritional Info
Calories: 41 Total Fat: 2 g Cholesterol: 0 mg Sodium: 221 mg Total Carbs: 4 g Dietary Fiber: 3 g Protein: 3 g
Ingredients 3 cups baby spinach
leaves 1 tsp olive oil Salt to taste Pepper to taste
Directions 1. Heat oven to 250° F 2. Place spinach in large
bowl and drizzle olive oil over the top. Use hands to toss until spinach is evenly coated with oil.
3. Lay spinach evenly on a
cookie sheet lined with parchment paper. Lightly season with sea salt and pepper.
4. Bake 15 minutes, and
recheck every 5 minutes after that until crispy. Allow to cool before eating.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 15-30 Number of Servings: 3
Notes:
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Nutritional Info Calories: 220 Total Fat: 3 g Cholesterol: 66 mg Sodium: 697 mg Total Carbs: 20 g Dietary Fiber: 1 g Protein: 30 g Directions
1. Preheat oven to 350F. Set up a breading station: put flour, breadcrumbs, and egg white in small separate dishes
2. Carefully bread chicken chunks by rolling in flour, dunking in egg white, then rolling and pressing in breadcrumbs until well-coated.
3. Place chicken on a baking sheet sprayed with nonstick spray. Spray tops chicken with cooking spray.
4. Bake for 15 - 20 minutes. Halfway through the cooking, flip chicken nuggets and spray bottoms with nonstick spray.
5. Dump half the hot sauce into a large bowl. Add chicken on top of the hot sauce, and cover with the remaining hot sauce. Toss until coated.
6. Place chicken back onto baking sheet, and place under broiler for 2 minutes.
7. Plate your boneless buffalo wings, and drizzle with more hot sauce and ranch dressing.
Minutes to Prepare: 10 Minutes to Cook: 15
Number of Servings: 3
Baked Buffalo Bites
Ingredients •12 oz. boneless, skinless chicken breast in 1-oz. chunks
•1 egg white •1/2 c. dry seasoned breadcrumbs
•1/4 c. all-purpose white flour
•1/4 c. Louisiana-style hot sauce (Franks Red-Hot, Texas Pete) plus more for drizzling
•3 tsp. (1 tbsp.) Hidden Valley light ranch dressing
•Nonstick cooking spray
Serve and enjoy!
Notes:
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Nutritional Info
Calories: 126 Total Fat: 10 g Cholesterol: 0 mg Sodium: 3 mg Total Carbs: 10 g Dietary Fiber: 6 g Protein: 2 g
Good and Tasty Guacamole
Ingredients 2 Avocados 1 Small Onion (minced) 1 Clove Garlic (Or minced
garlic from a jar) 1 Tbsp. Lemon or Lime Juice
(optional)
Directions 1. Cut open avocados and scoop
them out. Discard skin and pits. Use a fork or mixer to blend the avocados until smooth.
2. Next, add some minced onions
and garlic to taste. Add a little lemon juice for an extra kick.
3. Serve immediately with baked
tortilla chips, kale chips, or use for dipping veggies. Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 6
Notes:
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Healthy Garlic Ranch Dip
Nutritional Info
Calories: 48
Total Fat: 1 g
Cholesterol: 4 mg
Sodium: 312 mg
Total Carbs: 4 g
Dietary Fiber: 0 g
Protein: 3 g
Ingredients 1 packet ranch dressing
powdered mix
16 oz. (half large tub, 2
small containers) plain
low-fat yogurt
1 tsp. dried minced
garlic
Directions 1. Mix the ingredients
together, chill for
about half an hour
before serving for
blending of flavors.
Minutes to Prepare: 10 Minutes to Cook: 0
Number of Servings: 8
Serve and enjoy!
Notes:
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Pepperoni Pizza Puffs
Minutes to Prepare: 15 Minutes to Cook: 25
Number of Servings: 6
Nutritional Info Calories: 81
Total Fat: 3 g
Cholesterol: 26 mg
Sodium: 239 mg
Total Carbs: 7 g
Dietary Fiber: 0 g
Protein: 6 g
Ingredients ¾ c flour ¾ tsp baking powder ½ tsp garlic powder ¾ cup lowfat/skim milk 1 egg, lightly beaten 1 c reduced fat shredded mozzarella
cheese ½ c mini turkey pepperoni
Directions
1. Preheat oven to 375° F 2. Grease a 24-cup mini muffin pan 3. In a large bowl, whisk together
the flour, garlic powder, and baking powder; whisk in the milk and egg. Stir in the mozzarella and pepperoni. Let stand for 10 minutes.
4. Stir the batter and divide among the muffin cups. Bake until puffed and golden, 20 to 25 minutes.
5. Microwave the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping.
Serve and enjoy!
Notes:
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Directions 1. Preheat oven to 450° F 2. Toss zucchini slices in olive
oil, sea salt, and pepper until evenly coated
3. Place in an even layer on a baking sheet lined with parchment paper. Sprinkle with paprika.
4. Bake 15-20 minutes, until crisp.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 20
Number of Servings: 2
Nutritional Info
Calories: 87 Total Fat: 8 g Cholesterol: 0 mg Sodium: 321 mg Total Carbs: 5 g Dietary Fiber: 2 g Protein: 2 g
Ingredients
1 zucchini, cut into thin
slices
1 tbsp olive oil
Sea salt, to taste
Pepper, to taste.
1 tsp paprika
Zucchini Chips
Notes:
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Teriyaki Meatballs
Nutritional Info Calories: 101
Total Fat: 4 g
Cholesterol: 33 mg
Sodium: 439 mg
Total Carbs: 4 g
Dietary Fiber: 0 g
Protein: 13 g
Directions 1. Preheat your oven to 350
degrees.
2. Mix all ingredients in a bowl. Form 8 2oz. balls (for meals) or 16 1oz. balls. (for appetizers)
3. Place in a baking dish &
bake 20-30 minutes.
Serve and enjoy! Minutes to Prepare: 10 Minutes to Cook: 25
Number of Servings: 8
Ingredients 1 lb. 93% Lean Ground
Beef
1/2 cup chopped green
onions
2 tbsp. garlic powder
1/3 cup teriyaki sauce
3 tsp. chopped ginger
root
Notes:
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Caprese Salad on a Stick
Nutritional Info Calories: 105
Total Fat: 7 g
Cholesterol: 22 mg
Sodium: 183 mg
Total Carbs: 5 g
Dietary Fiber: 1 g
Protein: 7 g
Directions
1. Cut each cheese ball in half. Sprinkle lightly with pepper. Wrap each piece of mozzarella in basil.
2. On two 8-10 in inch skewers, alternately thread the mozzarella pieces and tomatoes.
3. If desired, serve with the salad dressing for dipping or drizzling over the top.
Serve and enjoy!
Ingredients
4 ¼-ounce balls fresh mozzarella cheese
Ground black pepper 8 fresh basil leaves 6 cherry tomatoes 2 tsp light balsamic or
Italian salad dressing (optional)
Minutes to Prepare: 5 Minutes to Cook: 0
Number of Servings: 1
Notes:
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Hummus Make It How You Like It
Nutritional Info
Calories: 59 Total Fat: 3 g Cholesterol: 0 mg Sodium: 54 mg Total Carbs: 6 g Dietary Fiber: 2 g Protein: 3 g
Ingredients 2 cans chickpeas,
drained and rinsed
2 tbsp olive oil
½ c water
½ tsp salt
Directions 1. Remove the skins from the
chickpeas by gently pinching them until the skin comes off. (This step is optional. If you do not remove the skins, the hummus will be a bit more chunky in texture)
2. Place de-skinned chickpeas in a blender or food processor with olive oil, ¼ c water, and salt. Blend or puree until very smooth. Continue adding more water, one tbsp. at a time if the mixture is too sticky.
3. To customize, garlic, roasted red peppers, chipotle peppers, onion powder, etc can be added to flavor the hummus however you wish. Use your imagination!
Serve and enjoy!
Minutes to Prepare: 30 Minutes to Cook: 0
Number of Servings: 10
Notes:
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Pumpkin Pie in a Mug (Only takes 3 minutes!)
Nutritional Info
Calories: 157
Total Fat: 6 g
Cholesterol: 186 mg
Sodium: 152 mg
Total Carbs: 18 g
Dietary Fiber: 5 g
Protein: 9 g
Directions 1. Mix all ingredients
together in your favorite
mug.
2. Put the mug into the
microwave and cook on
high for 3 minutes.
3. Allow to cool for a minute
before eating.
Serve and enjoy!
Ingredients
½ c. pumpkin puree
2 tbsp oat flour (can
substitute with 3 tbsp oats
ground in a blender)
1 egg
1 tsp pumpkin pie spice
¼ tsp baking powder
Minutes to Prepare: 5 Minutes to Cook: 3
Number of Serving: 1
Notes:
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Apple Crisp
Nutritional Info
Calories: 132
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 34 mg
Total Carbs: 24 g
Dietary Fiber: 3 g
Protein: 2 g
Ingredients 3 medium baking apples, cored,
sliced thin 1 Tsp. cinnamon 2 Tbsp. sugar 2 Tbsp. flour
Toppings 1 cup quick oats 1 tsp. vanilla 1/2 tsp. cinnamon 1/4 cup brown sugar 2 Tbsp. heart-healthy
margarine
Directions 1. Mix first four ingredients and
place into 9-inch (square or
round) baking dish.
2. In small bowl, mix Topping
ingredients until crumbly.
Sprinkle topping over the
apples.
3. Bake at 325 degrees until
apples are soft and topping is
golden brown (about 30
minutes).
Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 30
Number of Servings: 9
Notes:
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Chocolate Triple Layer Pie (Low fat and easy to make)
Directions 1. Pour milk into large bowl,
add pudding mixes. Beat with wire whisk 3 mins. until blended
2. Spoon 1 and 1/2 cups of pudding onto bottom of crust. Gently stir 1/2 of the whipped topping into the remaining pudding
3. Spread over pudding in crust: top with remaining whipped cream. Refrigerate 3 hours or until set.
4. Store leftover pie in refrigerator, serving size is one small slice.
Serve and enjoy!
Nutritional Info
Calories: 102
Total Fat: 1 g
Cholesterol: 2 mg
Sodium: 191 mg
Total Carbs: 23 g
Dietary Fiber: 0 g
Protein: 3 g
Minutes to Prepare: 15
Minutes to Cook: 3 hour set time Number of Servings: 1
Ingredients 2 cups of cold low fat milk
2 pkg. jello sugar free
chocolate flavor instant
pudding and pie filling
1 Oreo pie crust
1 tub of thawed low calorie
cool whip
Notes:
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86
Cinnamon Raisin Almond Balls
Ingredients
1 C almonds
1 C raisins
1 tsp. cinnamon
Directions 1. Rinse raisins and almonds
with water. Toss in food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes.
2. Makes about 12 balls (serving
size: two) or 6 bars (serving size: one).
Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 6
Nutritional Info Calories: 220
Total Fat: 12 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbs: 27 g
Dietary Fiber: 4 g
Protein: 6 g
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Cinnamon Raisin Almond Balls
Ingredients
1 C almonds
1 C raisins
1 tsp. cinnamon
Directions 1. Rinse raisins and almonds
with water. Toss in food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes.
2. Makes about 12 balls (serving
size: two) or 6 bars (serving size: one).
Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 6
Nutritional Info Calories: 220
Total Fat: 12 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbs: 27 g
Dietary Fiber: 4 g
Protein: 6 g
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Cinnamon Raisin Almond Balls
Ingredients
1 C almonds
1 C raisins
1 tsp. cinnamon
Directions 1. Rinse raisins and almonds
with water. Toss in food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes.
2. Makes about 12 balls (serving
size: two) or 6 bars (serving size: one).
Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 6
Nutritional Info Calories: 220
Total Fat: 12 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbs: 27 g
Dietary Fiber: 4 g
Protein: 6 g
86 | P a g e
Cinnamon Raisin Almond Balls
Ingredients
1 C almonds
1 C raisins
1 tsp. cinnamon
Directions 1. Rinse raisins and almonds
with water. Toss in food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes.
2. Makes about 12 balls (serving
size: two) or 6 bars (serving size: one).
Serve and enjoy!
Minutes to Prepare: 15 Minutes to Cook: 0
Number of Servings: 6
Nutritional Info Calories: 220
Total Fat: 12 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbs: 27 g
Dietary Fiber: 4 g
Protein: 6 g
Notes:
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Cinnamon Sugar Popcorn
Nutritional Info
Calories: 61 Total Fat: 2 g Cholesterol: 0 mg Sodium: 148 mg Total Carbs: 13 g Dietary Fiber: 3 g Protein: 2 g
Ingredients
2 tbsp. cinnamon 2 packets. Stevia 2 pkg. 100 calorie Pop
Secret 100 calorie popcorn “I can't believe it’s not
butter” butter
Directions 1. Cook popcorn according
to directions. 2. Separate into 4 bowls.
Spray with I can't believe it’s not butter
3. Sprinkle with sugar. 4. Sprinkle with cinnamon. 5. Toss to evenly coat.
Repeat if desired.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 5
Number of Servings: 4
Notes:
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Blended Frozen Frappé (Like You Got it at the Coffee
Shop!)
Ingredients 3 tsp. Stevia
1 tbsp. unsweetened
cocoa powder
3 oz. cold coffee
3 tbsp. half and half
¼ tsp. vanilla extract
1 c. ice
Tiny pinch of salt
Tiny pinch xantham
gum (optional – this
gives creamier
texture. Minutes to Prepare: 5
Minutes to Cook: 0 Number of Servings: 1
Nutritional Info Calories: 87 Total Fat: 6 g Cholesterol: 17 mg Sodium: 116 mg Total Carbs: 9 g Dietary Fiber: 1 g Protein: 3 g
Directions
1. Add all ingredients to a blender or Magic Bullet. Blend until smooth.
2. Pour into glass. 3. (optional) Add stevia-
sweetened whipped cream and no-sugar chocolate syrup.
Serve and enjoy!
Notes:
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Nutritional Info
Calories: 132
Total Fat: 1 g
Cholesterol: 6 mg
Sodium: 75 mg
Total Carbs: 26 g
Dietary Fiber: 2 g
Protein: 5 g
Ingredients
1 cup berries any type 1 small banana (6") 1 cup Low Fat Vanilla
Yogurt 1/2 cup skim milk or
enough as needed to get desired consistency
Directions
1. Place all ingredients in blender and process to desired consistency
2. Makes 3 servings, 3/4 cup each
Serve and enjoy!
Simply Delicious Berry Smoothie
Minutes to Prepare: 5 Minutes to Cook: 0
Number of Servings: 3
Notes:
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Nutritional Info Calories: 43
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 25 mg
Total Carbs: 6 g
Dietary Fiber: 0 g
Protein: 5 g
Ingredients • 1 ½ cups vanilla Greek
yogurt
• 1 (3 oz) package sugar-
free orange Jello mix
• Sugar free whipped
cream to top (optional)
Directions
1. Line a muffin tin with 6 cupcake liners
2. In a medium microwave safe mixing bowl, combine yogurt and Jello mix, stirring to combine.
3. Microwave on high for 2 minutes, stirring after each minute.
4. Fill each liner with about ¼ c. of yogurt mixture
5. Chill cups for at least one hour to set.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 2
Inactive Prep Time: 1 hour Number of Servings: 6
Orange Creamsicle Yogurt Bites
Notes:
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Nutrition Info
• Calories: 187 • Fat: 17 g • Cholesterol: 0 mg • Sodium: 5 mg • Total Carbs: 10 g • Dietary Fiber: 4 g • Protein: 6 g
Serve and enjoy!
Ingredients • 1 c. peanuts (no salt) • 4 packets Stevia • ¼ c. unsweetened baking
chocolate • 2 ½ tsp. honey
Directions 1. Place peanuts in food processor
and blend until peanuts begin to crumble. Add 2 packets of Stevia and the honey.
2. Blend for about 30 seconds until the dough becomes sticky. Roll into 16 balls. Place peanut butter balls in the refrigerator while making chocolate sauce.
3. Place unsweetened chocolate into microwave for about 40 seconds, until melted.
4. Add two packets of Stevia to the chocolate and stir.
5. Place chocolate back into microwave for 30 more seconds.
6. Place peanut butter balls into the chocolate and coat well
7. Put in fridge until chocolate sets.
Serve and enjoy!
Minutes to Prepare: 5 Minutes to Cook: 10
Number of Servings: 8
Chocolate Peanut Butter Balls
Notes:
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Minutes to Prepare: 15 Minutes to Cook: 10-12 Number of Servings: 48
-
Yummy Cranberry Almond Oatmeal Cookies
Nutritional Info Calories: 64.5
Total Fat: 1.2 g
Cholesterol: 8.5 mg
Sodium: 76.3 mg
Total Carbs: 12.8 g
Dietary Fiber: 1.3 g
Protein: 1.6 g
Directions 1. Heat oven to 350 degrees 2. Beat together pumpkin
and sugar 3. Add eggs and vanilla, beat
well 4. Add flour, baking soda,
cinnamon salt ; mix 5. Stir in oats, craisins and
almonds 6. Drop rounded spoonful’s
onto ungreased cookie sheet
7. Bake 10-12 mins. 8. Let cool one minute
Serve and enjoy!
Ingredients 1 c. canned pumpkin 1 c. brown sugar 2 eggs 1tsp. vanilla 1 1/2 c. whole wheat
flour 1 tsp. baking soda 1 tsp. cinnamon 1/2 tsp. salt 3 cups oatmeal 1 cup dried cranberries
(craisins) 1 cup almonds
Notes: