Medifast Recipe Collection[1]

8/10/2019 Medifast Recipe Collection[1]

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MedifastRecipe

Collection


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Ingredient Lists Lean & Green, Condiments, Snacks, and Misc........- 8 -Protein (lean) - 9 -Vegetables (green) - 10 -Snacks (one per day) - 11 -Roasted Red Pepper - 13 -Roasted Eggplant Caviar - 13 -St !!ed Endive "ites - 1# -$o%ato-&erb 'og rt C eese - 1 -$*a*iki - 1+ -,& %% s - 1+ -Crab Cakes - 1. -"oneless &ot /ings - 1. -

Spicy illy "eans - 1. -Drinks......................................................................................................- 18 -

orning /ake 2p S ake - 19 -Party P nc - 19 -Vanilla C ai S ake - 19 -$ropical P nc Sl s ie - 19 -Recipes or t e 4range S ake - 50 -Carbonated S ake - 50 -

Desserts....................................................................................................- 21 -4range 4at%eal Cookies - 55 -C ocolate 4at%eal Cookies - 55 -Real Cookies - 53 -"ro6nies - 53 -

avorite edi!ast Cookie - 5# -7ranola - 5# -8pple Cinna%on !!ins - 5 -C ocolate "ites - 5 -

reyers 7irl Sco t $ in int Cookie ce Crea% - 5 -C ocolate :isses - 5+ -;e%on Poppyseed !!ins - 5+ -"l eberry !!ins - 5+ -Stra6berry Vanilla "erry !!ins - 5. -

Pancakes - 5. -4at%eal Cookies - 5. -Scones - 5< -$o!!ee !!in S rprise - 5< -Crisp 4at%eal Cookies - 59 -Crisp 4at%eal Cookies - 59 -C ocolate "ites - 30 -4range Spice Cookies - 30 -

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!!ins - 31 -rosting - 31 -

Cinnabon - 35 -8pproved "ro6nie Recipe - 35 -Crea% C eese cing - 35 -

C ocolate Cookies - 33 -8%y=s C ocolate Cookies - 33 -8%y=s "anana !!ins - 3# -Vanilla Cookies - 3# -

Dressings Condiments............................................................................- 35 -'og rt C eese - 3+ -/ ite Sa ce - 3+ -;e%on ressing - 3+ -$aco and Pi**a Seasoning - 3. ->esty Cocktail Sa ce - 3. -$o! So r Crea% - 3. -

,&ollandaise Sa ce - 3. -"roccoli Sa ce - 3< -"alsa%ic Vinaigrette - 3< -Coating !or Po ltry? is ? or Veggies - 3< -

talian ressing or arinade - 39 -talian Sa ce :etc p - #0 -

'ello6 stard - #1 -S%okey ""@ Sa ce - #1 -$aco "ell Sa ce - #5 -C c %ber ill Salad ressing - #5 -Roast Eggplant 7ravy - #3 -

ock ayo - ## -ock aple Syr p - ## -$o%ato Salad ressing - ## -

iller=s Creek ""@ Sa ce - # -Pi**a Sa ce - # -$o%ato $o%atillo SalsaA> cc ini Cr st Pi**a - #+ -Crockpot ;ooing Sa ce - #. -Crockpot $o%atillo Salsa 6it Peppers - #. -

Medifast C i!i & So"#s, $tc..................................................................- %8 -C ili - #9 -

inally? a 7ood "o6l o! C ili - #9 -

C ili ip Recipe - 0 -C ili $o%ato So p - 0 -C inese So p - 0 -C ili - 1 -C ili - 1 -Patti=s Pesto C icken Boodle So p - 1 -&elp !or C icken So ps - 5 -S6eet C ili - 5 -

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dea !or "roccoli So p - 5 -C ili - 5 -

inestrone So p - 3 -C icken So p - 3 -

eggies.....................................................................................................- 5% -

8sian 7reen "eans - -7rilled St !!ed Portobello s roo%s - -8sian Style Colesla6AC c %ber Salad - + -7rilled Vegetable :abobs 6it ;e%on Scallion ipping Sa ce - . -7reen "eans in $o%ato Vinaigrette - < -8sparag s 6it S erry-/ine Vinaigrette - < -C rried Ca li!lo6er - 9 -Crock Pot C rry Ca li!lo6er So p - +0 -Sa t ed Cabbage - +0 -SD as Casserole - +0 -8sparag s Salad - +1 -

7reat "aked 4nion Recipe - +1 -antastic arinated Veggies - +1 -Carolina :ale - +5 -Pickles /it o t Salt - +5 -

ock as ed Potatoes - +3 -"roccoli? 8sparag s? and Red Cabbage arinated Salad - +3 -&erb ried $o%atoes - +3 -

iso 7inger /asabi 8sparag s - +# -$ rnip C ips - +# -"aked ,Potato - +# -$o%ato "asil Concasse - +# -

So t 6estern St !!ed ,Potatoes - + -> cc ini &as "ro6ns - + -C c %ber Boodles - ++ -

$ggs..........................................................................................................- '( -C inese ried ,Rice - +< -Salsa rittata - +< -& evos Ranc eros - +9 -4%elet in a "ag - +9 -Vegetable 4%elet - +9 -Pita "read - .0 -

)eef...........................................................................................................- (1 -$e as "ee! C ili - .5 -"ee! and Spinac Rolls - .3 -8sian "ee! on a Stick - .# -7rilled arinated ;ondon "roil - . -"ee! :abobs 6it oroccan Spices - .+ -7rilled &a%b rger 6it res $o%ato Salsa - .. -&erbed "ee! $enderloin - .. -Pi**a " rgers - .< -

#


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s roo% &a%b rgers - .9 -4riental "ee! in ;ett ce /rappers -


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C icken Savoy - 113 -" nIal C icken - 11# -Veneto C icken - 11 -Skillet C icken iIon - 11 -7rilled Rose%ary C icken - 11+ -

Gapanese C icken :abobs - 11+ -Persian C icken "reasts - 11. -aIita C icken /ings - 11. -

Spicy C icken 6it > cc ini - 11< -Psyc o C icken - 11< -

s roo%-St !!ed C icken "reasts 6it adeira Sa ce - 119 -,Pi**a - 119 -$ rkey Sa sage - 150 -

eatloa! - 150 -4range C icken - 150 -C icken Recipes - 151 -

iet Coke C icken - 151 -;e%on Rose%ary C icken - 151 -C icken Strogano!! - 155 -C rry C icken - 155 -$arragon 7rilled C icken - 153 -"asD e C icken - 15# -C inese 4range C icken - 15# -$ ai C icken 6it "asil C rried C icken - 15 -

l ig ter C icken So p - 15+ -arinated C icken "reasts - 15+ -

Crockpot Roast Sticky C icken - 15< -S%okey Crockpot $ rkey - 15< -Crockpot $angy C icken - 159 -Crockpot Ga%aican Gerk C icken - 159 -Crockpot &ot and So r C ickenACrockpot , lagrant C icken - 130 -Crockpot Spanis C icken - 130 -Crockpot ;e%on C icken - 131 -

ork........................................................................................................- 132 -ork........................................................................................................- 132 -Spicy P lled Pork - 133 -Pork C ops 6it ndian Spices - 133 -Pork C ops 6it Cider Vinegar 7la*e - 13# -

Crockpot Pork Catalina Ribs - 13 -Crockpot Co ntry &o se Ribs - 13+ -Crockpot P lled Pork 6A Root "eer Sa ce - 13+ -&ot and So r So p ala Crockpot - 13. -

Lam ......................................................................................................- 138 -;a%b S o lder - 139 -;a%b C ops 6it 'og rt- int Sa ce - 139 -

oroccan-Style Roast ;eg o! ;a%b - 1#0 -

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;a%b C ops 6it $o%ato- ill Salsa - 1#5 -7rilled ;a%b C ops 6it $o%ato- int C tney - 1#3 -"roiled ;a%b edallions 6A ;e%on-7arlic Cr st - 1## -7rilled arinated " tter!lied ;eg o! ;a%b - 1# -Crockpot ;a%b C ops - 1# -

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Ingredient ListsLean & Green,Condiments,

Snacks, andMisc.


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Protein (lean)

7 oz. turkey, chicken, or fish (cooked weight)

5 oz. lean beef, pork, or lamb

7 oz. crab (not imitation)

7 oz. shrimp (www.konjacfoods.com/recipe/inde .htm)

7 oz. canned salmon or tuna (water packed) (www.locarbu.com)

!/" # ! $. low#fat cottage cheese

! %oca %urger / &orning 'tar %urger (no more than grams carbs)

egg whites

" eggs (no more than times per week)/* # ! $. low#fat cheese ( + oz.)

/* + ! $. non#fat yogurt cheese

!/" # ! $. -gg %eaters

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Snacks (one per day)$8AB3&-A1'

'ugar#free syrupsC * 1. (www.da0incigourmet.com)! pkg. &D 'oy $hips'ugar#free e tractsC * 1.! pkg. &D crackers (can crumble and use as a breading for 0eggies)6no unfla0ored gelatinC !/" $. (for use in recipes)

stalks celeryemon juiceC * 1.

" pickle spears'weetenersC !@ packets (! pkt " teas.)!#" 1. sugar#free, fat#free pudding (can add to shakes)%aking powder or sodaC !#" teas. (no more than teas. per day)! $. sugar#free jello


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Appetizers

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Roasted Red Pepper Dip (9:--A 2


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Stuffed Cherry To atoes

ser0ings

1wo !#pint baskets cherry tomatoes/* cup yogurt cheese

" # teas. minced fresh thyme, or !#" teas. driedDresh thyme sprigs (optional)

'lice !/*H off the bottom of each tomato, reser0ing the bottoms. 3n asmall bowl, combine the cheese and thyme. Bab about !/" teas. of themi ture on the cut edge of each tomato. $o0er each with a tomato bottom.2rrange the tomatoes upside#down (the FdimplesH on the stem end willkeep them upright) on a large ser0ing tray and garnish with the thymesprigs (if using). 'er0e at once, or refrigerate, co0ered, up to " hours(let stand at room temperature @ minutes before ser0ing).


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To atillo"Vegetable Dip

&akes * ser0ings (!/* cup)

1omatillos are widely a0ailable in &e ican groceriesO this cousin of thegooseberry is a typical component of many sauces, soups, salsas and

stews. Eere, they add tartness to a wonderful 0egetable dip.P medium tomatillos, husked* large plum tomatoes, hal0ed" medium red bell peppers, seeded and cut into thin strips" medium jalapeno peppers" teas. 0egetable oil! garlic clo0e, minced


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T%a%iki

* ser0ings

1zaziki, a traditional dip#like 9reek appetizer, is delicious with fresh0egetables. Dor a thicker consistency, make it with ;ogurt $heeseinstead of yogurt. 3f you can find -nglish (sometimes called hothouse)cucumbers, use only oneO theyGre seedless, so you can eliminate thatstep, and you donGt need to peel them, either.

cucumbers, peeled, seeded, grated and s=ueezed dry! cup ;ogurt $heese" teas. chopped mint" teas. e tra 0irgin oli0e oil!#" garlic clo0es, crushed!/* teas. salt!/* teas. freshly ground black pepper

3n a small bowl, combine the cucumbers, yogurt cheese, mint, oil andgarlic. 'tir in the salt and pepper. :efrigerate, co0ered, untilchilled, about " hours.


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Crab Cakes

%1L#my own recipe adaptation would include lump crab meat, ! ser0ingof &D crackers, a 1%'< of egg substitute or egg white, one tsp of brownmustard, and a sprinkling of 8ld %ay 'easoning.

&- 3AB2 3A 8E

!oneless #ot ings

Larning... this will be E81.. (depending on how hot your chili powderis), but goodQQ

! ounces boneless skinless chicken breast tenders (you can get these inthe freezer section at the market)!/" cup 0inegar!/" cup water

1bsp cayenne pepper!/" cup chili powder.

&i 0inegar, water and cayenne pepper. 2dd chicken to mi ture and letmarinate in refrigerator for a couple hours.


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Drinks

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orning ake *p Shake

! meal

! pkt $hocolate shake mi! cup of water! heaping teas of instant coffee! pkt of 'plenda!/" capful of 0anilla e tract.

2dd ice and mi in magic bullet or blender. ;ouGd swear it comes from'tarbucksQ

$21 3A 1M

Party Punch

1ry mi ing the $ranberry &ango with one can of EansenGs 'D 1angerineime soda and about # ice cubes. 3t makes a wonderfully frothy and icy

drink and tastes a little like party punch to me.

2&; 3A 2>

Vanilla Chai Shake

" meals

&i ! 0anilla shake with ! chai latte, ! oz of water, and some ice...it

makes two really great shakesB-2AA2 3A 92

Tropical Punch Slushie

! meal

3n a mi er, blend ! tropical punch packet, ! can of EansenGs 'D


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Recipes +or the ,range Shake

8range 'herbert 'hakeC Nse one pkg. 8range &edifast and add $rystal iteemonade powder. (3 use !/" on#the#go packet.) %lend with oz. water

and #!@ oz. ice. 1ropical 'moothieC 8ne pkg. 8range &edifast and$rystal ite :aspberry 3ce powder. (3 use !/" on#the#go packet.) %lendwith oz. water and #!@ oz. ice. Dor 'trawberry 'hake try theserecipes. 'trawberry 6iwi 'hakeC 3 am adding about !/* tsp of $rystallight 'trawberry 6iwi drink mi to the 'trawberry shakes to make themtastier. 'trawberry emonadeC 2dd $rystal light emonade (or


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Desserts

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,range ,at eal Cookies

" meals

! pkg orange creme shake! pkg apple cinnamon oatmeal* teas splenda!/" teas baking powdercapful of lemon e tractcapful of coconut e tractcapful of 0anilla e tract!/" teas cinnamon!/ c. of water

&i together add more water if too thick, batter will be really thicklike homemade oatmeal cookies. 'poon onto pam sprayed pan. %ake 5@D

o0en for about !@#!5 minutes maybe longer. 1hey were not gooey in themiddle. &ade * cookies# " cookies per meal.

:-%-$$2 3A 3 3A83'

Chocolate ,at eal Cookies

! packet Eot $hocolate! packet &aple 8atmeal" packets 'plenda!/" tsp baking powder" tsps 'D $hocolate 'yrup (Ba0inci)

!/" tsp 0anilla e tract!/" tsp almond e tract!/* cup water (gi0e or take slightly, e periment for right te ture).

&i dry ingredients first, add wet ingredients and mi . 1he batter willbe thick, much like the scone batter. Brop by spoonfuls onto a

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Real Cookies

" packets apple cinnamon oatmeal" packets 0anilla shake7 tsp baking powder" tsp coconut e tract" tsp lemon e tract! egg* #5 1bsps of splenda! tsp cinnamondash of salt! cup water.

&i together. &akes !" cookies. 'prinkle a little more cinnamon on topof each cookie. %ake at *@@ for !@ # !5 minutes. 1hree cookies T ! &Dmeal.

3'2 3A D

BebraGs AoteC 3 used * 1 of 'plenda. Dound that baking at 5@D. worksbetter (at least, in a toaster o0en). 2lso, let the batter thicken forabout !5 minutes before placing on cookie sheets and baking. 3 hadbetter results that way. 1he cookies will be soft and slightly brown.

!ro-nies

meals

* packets of oatmeal (3 like the maple best but any will work) packets choc. 'hake

! packet choc pudding tsp salt tsp baking powder

! tbsp of cinnamon* packages of 'plenda

tbsp of canola oil

3n a medium bowl, mi ingredients and then add water until it looks likea brownie mi . 3n a cake pan, spray lightly with


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+avorite edifast Cookie

" pkg &D 8atmeal" pkg &D Janilla shake" teas baking powder" teas coconut e tract" teas lemon e tract! teas 0anilla e tract5 1bsp 'plenda! teas cinnamondash salt! cup water.

'pray pan with


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/pple Cinna on uffins

* meals

" pkgs 2pple $innamon 8atmeal! pkg &aple %rown 'ugar 8atmeal! pkg Janilla 'hake! teas.

5


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Chocolate 1isses

! meal

! packet of chocolate puddinga little less than !/" cup waterBaJinci 'D cherry syrup

Lhisk pudding w/ water and add enough syrup to make a good consistency.Nsing a spoon drop into little drops on wa paper and freeze.

UUU in UU (does anyone know the authorU)

2e on Poppyseed uffins

* meals

packets oatmeal! packet 0anilla shake" pkts 'plenda

/* tsp baking powder" teas lemon e tract! 1bsp poppy seeds!/* cup lemon juice! cup water

&i , spoon into muffin tins, bake at 5@ degrees for minutes. Le make full size (kind of flat, though) muffins, so two muffins per ser0ing.

:N1E 3A


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Stra-berry Vanilla !erry uffins* meals

1urned out really good 3 thought 3 would ha0e liked a bit morestrawberry taste, do they make strawberry fla0or e tractU 3 used pkg.0anilla berry oatmeal, ! pkg. strawberry shake, pkg. splenda, a dashof salt, about ! tblsp of baking powder, added ! !/ cups water and !tsp. 0anilla, made "@ mini muffins, baked for about "@ minutes T * meals

2AA 3A 1M

Pancakes

! meal

! pkt 8atmeal, 1bs 'plenda, sprinkle of cinnamon, a capful of 0anilla,!/ cup water. &i well and pour on a hot pan or griddle sprayed with


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Scones

" meals

3 ha0e to share this recipe with my &D buddiesQ 3 am so e cited because3G0e not had a lot of success with making the muffins or cookies. 1heytend to be a little mushy or just ha0e the wrong consistency to me. 'o,3 tried out my own scone recipe and it is totally awesomeQQQ 2myGs'cones " pkts. Drench Janilla %erry 8atmeal " pkts. 'plenda !/" tsp.baking powder " tsp 'D 0anilla syrup !/* tsp lemon e tract !/" tsp0anilla e tract scant !/" cup of water. &i the dry ingredientstogether. 2dd the wet ingredients and stir. et it sit for about minutes. 'poon onto


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Crisp ,at eal Cookies

Dor tasty and $:3'< oatmeal cookiesC 1o the apple cinnamon oatmeal 3ha0e put in both l/ t baking powder and l/ t baking soda. ( 3 thinkthe original recipe only calls for one of thoseU) 2lso, 3Y0e sprinkledin nutmeg and clo0es, along with more cinnamon.


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Chocolate !ites

! pkt apple/cinnamon oatmeal! pkt chocolate pudding

en0elopes splendacinnamon! tsp caramel syrup.

2dd just enough water so that it comes together. 3t should look like a0ery, 0ery thick brownie mi . Brop by tiny spoonfuls and bake #!@ minsat *@@D.

UUU in UUU (authorU)

personal likes. 3 like a skosh of clo0es and nutmeg, too.3 also use a bit of 2lpine sugar free apple cider mi as a fla0oring.

,range Spice Cookies meals

! pkg chai! pkg cappucino! pkg orange shake! teas baking powder! teas 0anilla e tract! teas choc sugar free BaJinci syrup! teas splenda!/ cup water

%ake on cookie sheet sprayed with


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uffins

8ne packet Butch $hocolate shake!/* # !/ water (3 ha0e disco0ered that the packets do not always ha0ethe same amount of powder, so the water can 0ary. 'tart with !/* cup,add more as needed)!/" tsp cinamon! tsp baking powderpinch of salt! tsp 0anilla e tract!/" tsp walnut e tract

&i together thoroughly. 3 sprayed my mini muffin pan with &azola butterfla0or non stick spray. %ake at 75 for "@#"5 minutes. 80ens 0ary, socooking times will as well. 1his made mini muffins.

+rosting

" 1bsps 'plenda for baking!/" 1% skim milk

8kay##this is not a real frosting, more like a glaze, but still yummy. 3know you ha0e all seen powdered sugar glaze. &ake this the same way. 3tis trial and error. &i the splenda and the milk. 'tir until desiredconsistency. ;ou may need to add more splenda, or more milk depending onthe thickness you desire. Brizzle o0er muffins. ;N&QQ

2ccording to the Iuick 'tart, we can ha0e skim milk with coffee. Lell, 3figure the skim milk should be okay here as well.

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Cinnabon

1o a 0anilla shake, add ! tsp. butter buds (adds 5 calories and @#!carb#3Y0e seen it listed as both @ and !) and a good shake (or four) ofcinnamon.

2dd some 0anilla e tract if you want..and a few ice cubes.

;N&Q 3t really smells and tastes like a cinnabon...

/pproved !ro-nie Recipe C

* packets of oatmeal, (not peach or 0anilla berry) packets of chocolate shakes

! package of chocolate pudding 1. canola oil

* packages splenda! 1 of cinnamon!/" teas. baking powder!/" teas. salt

&i all ingredients and then add water until it looks like brownie mi .Nse a P ! inch cake pan, sprayed with non#stick spray on butter, andbake for !5 minutes at 5@ degrees. 3t makes the edges a bit dark like 3like my brownies. 3t makes ser0ings with about !* carbs a ser0ing ifyou a0erage out all the packets and the 'plenda. 3f you donYt ha0echocolate pudding, use a shake as the th supplement.

1he s=uares usually weigh out to about oz. each and 3 just cut themup, weigh them and package them to take with me anywhere 3 go. 1hey aremoist and brownie#like. 'er0ing sizeC 1his recipe makes ser0ings, so

no more than 5 of these may be eaten per dayQ-ach brownie counts as one &edifast 'upplement.

Crea Cheese 0cing

* ounces of fat free cream cheese ( @ cal for " tbsp)!/ tsp 0anillasplenda to your likingwhip it up

just a little dab will do youQ

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Chocolate Cookies

! packet &aple 8atmeal! packet Eot $ocoa" packets 'plenda!/" tsp baking powder!/" tsp 0anilla e tract!/" tsp almond e tract" tsps 'D $hocolate 'yrup (you may add more to fla0or it more)!/* cup of water (gi0e or take # work with it to find the rightconsistency.

&i the dry ingredients together first. Ae t, add the wet ingredients.'lowly add the water and stir as you go. 1he consistency should be thickand sticky, like the scones or drop biscuits. Brop batter onto

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/ y3s !anana uffins

" pkts &aple 8atmeal! pkt banana pudding! pkt banana shake* pkts 'plenda

/* teas baking powderdash of salt!/" teas 0anilla e tract! teas banana e tract! teas black walnut e tract! cup water.

&i dry ingredients first, add wet ingredients and stir.

Vanilla Cookies

" packets of &D vanilla shake (or shake of your choice)! packet of splenda (not really necessary, but gi0es a little sweetkick)! tsp of baking powder (more than most, but really helps SpuffS them up)! # " tsp vanilla e tract (or e tract of your choice # amount depends onyour taste)" # * ounces of water

&i dry ingredients with a wisk, then add the water slowly. BonYt pourin all the water at once, add it slowly at first and then add more asneeded. ;ou want to get a SdoughS that is the consistency of paste.

'poon the cookies by tablespoonful onto parchment paper co0ered bakingsheet (or spray baking sheet with cooking spray). ;ou should get about *good size cookies or medium size cookies (itYs weird, but for somereason sometimes 3 get more SdoughS # no idea why).

%ake the cookies at 5@ degrees for minutes. 3 donYt turn mine o0er oranything. Dor an e tra kick you can sprinkle the tops with splenda and

cinnamon for a SsnickerdoodleS effect.

3#


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DressingsCondiments

3


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$ogurt Cheese (lean appro0ed)

* ser0ings

Nse this as a substitute for sour cream and cream cheese. 3tGs easy tomake and 0ery goodQ

cups plain, non#fat yogurtherbs, spices, garlic, etc. (optional)

'poon the yogurt into a coffee filter (or cheesecloth#lined strainer)and place o0er a bowl. :efrigerate, co0ered, for at least 5 hours (softconsistency, like sour cream), or " days (firm consistency, like creamcheese). -njoy with &D crackers or 0eggies. - periment with herbs andspices for a fla0ored cheese, or add it to the &D chili.


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Taco and Pi%%a Seasoning

3 tried the taco seasoning with chicken breasts and lo0ed itQQ

3 recently disco0ered pizza seasoning. 3G0e tried it in the &inestronisoup and what an impro0ementQ 3 can actually eat it now. 3 was suprisedhow good it was on chickenQ

-3 --A 3A $2

4esty Cocktail Sauce

/* cup catsup! 1bsp lemon juice or 0inegar! 1bsp prepared horseradish!/" teas Lorchestershire sauce* drops 1abasco sauce, or to taste

&i all ingredients well and chill until ready to ser0e.

B-%:2 3A J2

Tofu Sour Crea

1his is delicious, and can be used for dips and in cooking as well # eg.for a 'troganoff # add at the end of cooking, just as you would regulardairy sour cream.

5@ gm pkg silken tofu (use the lite, has fewer carbs) 1bsp mild 0egetable oil 1bsp fresh lemon juice

!/* tsp salt

$ombine all ingredients in blender or food processor until creamy. &akes!#!/" cups. 1otal carbs T 5.

ollandaise' Sauce

! pkt cream of broccoli soup!/" cup water! teas low#fat, low#carb coffee creamer! teas $rystal ite emonade

&i soup, water and creamer. &icrowa0e for about " minutes. 2ddmore lemonade and water to get to desired consistency. 'er0e o0erasparagus, broccoli, eggs, etc.

&-B3D2'1 B8LA 82B

3.


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!roccoli Sauce

2 great sauce for noodles or 0eggies.

!#" heads of broccoli until real soft! onion, chopped

#* clo0es garlic, chopped!/" cup dry white wine! cup 0eggie bouillon! 1bsp lemon juicesalt and pepper to tasteparmesan cheese

'team broccoli until 0ery soft. 'aute onion and garlic (more if you lo0egarlic) in the white wine.

2dd all cooked ingredients to blender or food processor, add ! cup0eggie bouillon, lemon juice, salt and pepper and blend until smooth and

thick. 2dd more broth if necessary for processing. 2dd parmesancheese.

!alsa ic Vinaigrette "

.5 oz balsamic 0inegar! 1bsp (more or less as you like it) &rs Bash seasoning!/" cup lemon juice!#" teas 'plenda!/"#! cup water&i all ingredients e cept water. 2dd water, starting with !/" cupadjusting until 0inegar is to you taste. 'tore in refrigerator.

Coating for Poultry5 +ish5 or Veggies

" cups dehydrated onions (about 5 oz )!/" teas black pepper!/" teas ground sage! teas dried rosemary! teas dried coriander! teas dried thyme!/" teas dried oregano!/" teas paprika!/* teas red pepper flakes" bay lea0es, crushed.


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0talian Dressing or arinade

9ood as a salad dressing or 0eggie marinade before grilling.

! cup 0inegar tbsp finely chopped onion garlic clo0es, crushed

! tbsp dry mustard! tbsp basil (fresh is best, but dry is fine also)" tbsp oregano! tsp pepper'plenda, to taste

&i all ingredients and shake until well blended.

:-2 ; 988B ?9

3t is great on beef, pork, or chicken.


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0talian Sauce 1etchup

1his is to die for and the aroma will dri0e you bonkersQ -njoy this witha sugar#free, salt#free ketchup. ;umQshirataki or fresh zucchini noodles (just julienne a small zucchini). !#!/" cups of sauce and noodles, combined, will ser0e as your greenportion of ! oz can tomato paste a meal. 2dd your lean portion to thesauce or ser0e on the side. " 1bsp granulated 'plenda, or packets

/* cup water!*.5 oz canned no salt added diced tomatoes !/" cup white 0inegar1wo oz cans no salt added tomato sauce !/* tsp onion powder!/ cup minced onion (for crunch) !/ tsp garlic powder!#!/" teas crushed basil! teas crushed oregano &i all ingredients together and simmer for !@minutes. 'et aside in ! bay leaf (remo0e before ser0ing) container withlid and let cool. 'tore in refrigerator for up to * months.!#!/* teas minced garlic! 1bsp balsamic 0inegar

!/* cup red wine (%urgundy is good)!/" teas crushed red pepper! teas onion powder!/* teas &rs. Bash seasoning (3 use sun#dried tomato and garlic blend)!/* cup chopped mushrooms (optional)


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$ello- ustard

!/" cup white 0inegar" 1bsp malt 0inegar!/* cup (appro imately) dry ground mustard powder!/" teas. turmeric!/* teas. paprika

/* teas. onion powder!/" teas. garlic powderdash or two of black pepper5 packets of 'plenda

Eeat and blend together in a saucepan for about !@ minutes on low heat,until bubbly. 3f it gets too thick, add some waterO too thin add alittle more mustard powder. 3t tends to get a little thicker after ithas cooled. 3 use a funnel to pour into a s=ueeze bottle andrefrigerate.

S okey !!6 Sauce

!/* to !/" small onion, grated clo0es garlic

"@ oz can nsa tomato paste!* oz can nsa chicken broth!/" cup of balsamic 0inegar*#5 capfuls of li=uid smokebrown 'ugar 1win (sugar substitute) to tasteground black pepper

Brizzle a little chicken broth into a medium saucepan and grate onion

into pan to allow onions to sweat. 2fter onions cook a little, addminced garlic and sautK. 2dd tomato paste and enough chicken broth tothin out tomato paste (you may want to add it little#by#little to getthe consistency you like). 2dd balsamic 0inegar and li=uid smoke. 2ddenough brown sugar substitute and ground black pepper to your taste.

#1


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Taco !ell Sauce

oz. can tomato sauce!/ cup water!/* to !/" teas. chili powder, to taste!#!/" teas. cumin!#!/" teas. dry minced onion! 1bsp 0inegar!/" teas. garlic powder!/" teas. paprika!/* teas. 'plenda!/* to !/" teas. cayenne pepper, to taste


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Roast Eggplant .ravy

g. 4apanese eggplants or ! 0ery g. 3talian (common) eggplant! large onion, diced* clo0es garlic, crushed! =uart ( " oz or * cups) chicken brothDreshly ground black pepper, to taste2leppo pepper, to taste (AoteC 2leppo pepper is a &iddle -astern chile.3n a pinch, you may substitute four parts of sweet paprika and one partcayenne.)mushrooms, sautKed or pureed (optional)

Lash eggplant and split into =uarters or eighths with lengths of around* inches. ightly season with pepper and roast at *@@D for *5 minutes

or until soft and golden brown.


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ock ayo

!/" cup soft tofu! teas. white 0inegar! teas. lemon juice!/* teas. dry mustardpinch of cayenne pepper

2dd all ingredients and puree. Lill keep for ! week in the refrigerator,tightly sealed. Nse on tuna fish, etc. instead of mayonnaise.

ock aple Syrup

! cup 'plenda!/" cup water!/" tsp imitation maple fla0oring!/* tsp 0anilla

&i 'plenda and water in a saucepan, cook on medium#low heat until'plenda is dissol0ed. turn off heat and add maple and 0anilla. 'yrup isreally thin, but yummy. ;ou can make adjustments for how much syrupyou want, always make sure you use twice as much 'plenda as water.

To ato Salad Dressing

oz can tomato paste! cup water!/" cup red wine 0inegar

! teas. garlic powder! 1bsp basil! teas. tarragon! 1bsp &rs. Bash 8riginal'plenda, to taste

$ombine ingredients in blenderO mi until well blended. 'tore inrefrigerator.

##


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iller3s Creek !!6 Sauce

! batch ketchup (see recipe, abo0e)! teas. cider 0inegar! teas. onion powder!/" teas. garlic powder" teas. chili powder!/* teas. rum e tract!/ teas. cayenne!#!/" teas. $olemanGs mustard" packets 'plenda

&ake a batch of ketchup per instructions in that recipe. &i ketchupwith remaining ingredients and simmer for !@ minutes. 'et aside incontainer with lid and let cool. 'tore in refrigerator. ;ou can add upto a 1bsp of water if it starts to thicken too much.

Pi%%a Sauce!@ /* oz can tomato puree!/* cup water! teas oli0e oil! 1bsp 'plenda!/* teas. lemon juice!/* teas. oregano!/ teas. basil!/ teas. thyme!/* teas salt!/ teas. pepper

$ombine all ingredients in a saucepan and bring to a boil. 'immer on lowfor !5 to "@ minutes. &akes ! cup.

#


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To ato To atillo Salsa74ucchini Crust Pi%%a

medium tomatoes, chopped cups shredded zucchini (with skin on) tomatillos, husks remo0ed, chopped egg whites

! jalape o or serrano chile, seeded and diced!/ cup oatmeal, ground into flour in blender or food processor! 1bsp lime juice"# medium tomatoes, or # :oma tomatoes, sliced thin

green onions, cut in !/" inch piecesa mi ture of onion, garlic, green/red/yellow pepper, zucchini, broccoli,!/" bunch fresh cilantro, mincedmushrooms! teaspoon oregano

$ombine all ingredients and chill well.

teaspoon basil3n a bowl, combine zucchini and egg whitesO mi well. 2dd oat flour,stir well. 'pread onto bottom of !" inch pizza pan coated with non#stickspray.ZZ %ake at *5@R for minutes. &eanwhile, saute desired 0egetablesin nonstick panO sprinkle with desired seasonings. :educe o0entemperature to 5@[R. ayer on tomatoes, then 0egetable mi ture and bakeabout #!@ minutes.

8ptionalC add meat of your choice from program.

#+


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Crockpot 2ooing Sauce

" cups soy sauce! star anise (a0ailable in spice section or 8riental marketsO this isZessentialZ to the recipe.)!/" cup dry sherry* 1bsp 'plendachunk of fresh ginger, about the size of a walnut, sliced thin* cups water

3n $hinese cooking, FlooingH is also called Fred cookingH and itGs aform of stewing meat. ooing sauce is a mildly spicy, fragrant saucethat will make a delicacy out of the most ine pensi0e cuts of meat.

$ombine all ingredients and place in crockpot with your choice of meat,whether it be chicken breasts, pork, beef, lamb, etc., and cook on lowfor hours or high for * hours.

1raditional garnishes are a little toasted sesame oil (not regularsesame oil) and finely sliced scallions.

Crockpot To atillo Salsa -ith Peppers

!/* cup plus 1bsp oli0e oil medium shallots, peeled and minced

* garlic clo0es, peeled and finely chopped! lb fresh tomatillos, outer skin remo0ed and cut in half! large red bell pepper, seeded and cut into ! inch pieces! large yellow pepper, as abo0e! large orange pepper, as abo0e

!/* cup chopped cilantro!/ cup tomato paste!/* cup water! canned chipotle pepper in adobo sauce, seeded and minced

Eeat !/* cup of oli0e oil in saute pan o0er medium heat and sauteshallots until softO transfer to crockpot.


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Medifast Chili &So ps, !tc.

#


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Chili

!* meals

3 played with the chili recipe and it turned out just like LendyGsQ

!lb ground turkey, browned it with ! tsp minced garlic and half achopped onion, salt and pepper to taste. 3n a large stock pot add !*packets of chili (my whole " bo es), a large can of diced tomatoes, asmall can of chopped green chilies, e tra chili powder and cumin ( 3like mine spicy so ! 1bsp chili, " tsp cumin)and !* cups of water. %ringto a boil and then turn down to simmer for an hour or so. 'ubtract about! oz from your ?9 meal and a little of your 0eggies each day you eatthis chili.

2AB:-2 3A '. 68:-2

Aote from &edifast in &BC 'eparate into !* containers.

+inally5 a .ood !o-l of Chili

5 meals

!/ pound ground turkey5 packs of &D chili5 cups water!packet splendachopped some onioncan of stewed tomato

garlic, tobasco, pepper, chili powder, cuminput it in my crock pot all day taking the lid off e0ery now and then tolet out steam and thicken up the chili a bit. Lhen it was done 3 put itinto 5 e=ual containers and put * in the freezer for later use. 4ust popin the micro and its ready to eat.H

:-A-- 3A 8E

BebraGs AoteC 3 did not use any turkey. 3 used ! can of the chiliseasoned diced tomatoes (made by Bel &onte), a handful of choppedonions, !/" teas minced garlic, ! teas chili powder, !/" teas groundcumin, !/* teas black pepper, and about splashes of tobasco sauce. 3brought e0erything to a boil, then reduced to a simmer until thickend.

#9


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Chili Dip Recipe

! mealO ! snack

! chili packetchili powder, to tastegarlic powder, to taste! pkt. 'plenda!/ + !/" cup water! pkt. &D crackers1o one packet of chili, add chili powder, garlic powder and 'plenda (tome 'plenda is key, gi0es it a sweeter taste) to chili. &i with slightlyless than !/" cup of water and microwa0e as directed. 3t does getthicker after cooling, so you may need to add additional water beforeeating. 3 make mine the day before and take it to work. o0e my chiliand crackersQ ;ou may also melt a small amount of low#fat or fat#freecheese on top, just subtract it from your ean portion.

42A3$- 3A 1M

Chili To ato Soup

" mealsO ! lean portion

! pkt cream of tomato soup! pkt chili5 oz lean ground beefchili powder, to tastegarlic powder, to taste

!/* teas salt! 1bsp onion, chopped!" oz water" 1bsp salsa

$ombine soup and chili packets. 2dd water and nuke for min. %rown theground beef with the onion and add spices and salsa. 1hen add soupmi ture to beef and simmer for a few minutes. &akes " &D ser0ings and !

ean portion.UUU in UUU (anyone know the authorU)

Chinese Soup

! pkt chicken noodle soup! cup hot water! 1bsp $hinese mustard" 1bsp low sodium soy sauce%lend ingredients in a deep bowl. &icrowa0e for about *@ seconds and letsit !#" minutes until noodles are desired te ture.&-B3D2'1 %886


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Chili

meals

3 make a big pot of chili using packets and 7 cups of water. 3 use !"oz of ground white turkey with peppers and onions and chili powder,garlic powder, and pepper. et simmer for hour or so. 1hen 3 di0ide into

bowls. -ach time 3 ha0e a bowl, 3 subtract " oz from my and 9 andsome from my 0eggies.

&3''; 3A 8E

Chili

! meal

3 took the chili packet, added /*#! c. water, and nuked it for minutes until it got thicker. 1hen 3 stirred in !/"# /* c. coleslaw mi(shredded cabbage) and "# oz. shredded lowfat cheese (3 subtractedthese from my ?9), stirred, and nuked again for ! to ! !/" mins. Lhenit came out it was thick and cheesy and tasted just like a taco saladcasserole my aunt used to make.

&3$E- - 3A L3

Patti3s Pesto Chicken 8oodle Soup

! snack

3 add "@ oz water in a " =t micro bowl w/ !/" tsp minced garlic. !chicken broth en0elope. sprinkle in (to taste) onion flakes and orpowder. 9arlic powder. shake in &c$ormackGs $ompleta &iami styleseasonings, then the FsecretH ingredient....a ser0ing of


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#elp for Chicken Soups

3 wanted to share how 3 make the chicken noodle and chicken rice soup. 3think it tastes great. 3 put one cup of water in small pot on sto0e. 2ddsmall amount of %etter than %ouillion\chicken fla0or, dash of pepper,paprika, and italian seasoning. %ring to a boil. :educe heat to as lowas it will go, top with lid and let it simmer for #!@ minutes. Jeggiesare soft, soup is thick and tastes great.


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inestrone Soup


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"eggies

#


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/sian .reen !eans (green appro0ed)! tbsp. oli0e oil

tsp. sesame oil clo0e minced garlic

:ed chili pepper flakes, to taste!.5 cups fresh green beans tsp. powdered ginger

! tsp. soy sauce! tsp. oyster sauce.

3n a large pan or wok, heat oil o0er medium#high heat. 'tir in thegarlic and chile pepper. 2s the garlic begins to sweat, add beans, tossto mi , co0er and reduce heat. 'team for 5# minutes, until desireddoneness. 2dd !/* cup of water if necessary. :emo0e co0er, increase heatto highO add ginger, soy and oyster sauce and stir for two minutes moreor until sauce thickens.

-3 --A & 3A $2

.rilled Stuffed Portobello ushroo s (green appro0ed)* ser0ings"/ cup fresh tomatoes, chopped!/* cup shredded part#skim mozzarella cheese! teas. oli0e oil!/" teas. finely chopped fresh rosemary (or !/ teas. dried rosemary)!/ teas. ground black pepper! garlic clo0e, crushed* (5# H diameter)


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/sian Style Colesla-7Cucu ber Salad

* ser0ings

" 1bsp white 0inegar!/* cup rice 0inegar! pkt 'plenda* # teas. sesame oil! clo0e garlic, minced (optional)* teas. splenda!/* teas pepper* teas. chopped ginger

sliced cucumbers" teas. toasted sesame seeds

diced tomatoessalt and pepper! med red onion sliced thin

'hake ingredients together and adjust all proportions to taste.


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.rilled Vegetable 1abobs -ith 2e on Scallion Dipping Sauce

'er0e these hot with grilled meats, cold or at room temperature as asalad. Jary the 0egetables according to your preferences.&akes * ser0ings (" kabobs w/ 1. dressing)!/" cup chopped scallions! medium zucchini, hal0ed length# wise and cut into !H chunks!/" cup plain fat#free yogurt!/* # !/" teas. lemon e tract! medium yellow s=uash, hal0ed lengthwise and cut into !H chunks" 1bsps fresh lemon juice! teas. hot red pepper sauce!/* teas. salt" cups mushrooms, =uartered!/ teas. freshly ground black pepper! cherry tomatoes" teas. 0egetable oil


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.reen !eans in To ato Vinaigrette&akes * 'er0ings

!/* cups cut green beans ("H pieces)! teas. oli0e oil

garlic clo0es, minced!/" cup chicken or 0egetable bouillon!/" cup canned crushed tomatoes!/* cup mi ed 0egetable juice! 1bsp red wine 0inegar! teas. minced fresh oregano, or !/" teas. dried lea0es! teas. minced fresh marjoram, or !/" teas. dried lea0es!/" teas. salt!/* teas. freshly ground black pepper!/* teas. 'plenda

3n large pot of boiling water, cook green beans * minutes, until tender#crispO drain. :inse under cold running water ! minuteO drain well. 'et

aside. 3n large nonstick skillet, heat oilO add garlic. $ook o0er lowheat, stirring fre=uently, ! minute. 'tir in broth, tomatoes, 0egetablejuice, 0inegar, oregano, marjoram, salt, pepper and 'plendaO bring to aboil. :educe heat to lowO simmer 5 minutes. 1ransfer tomato mi ture tolarge bowl. 2dd green beansO toss to mi well. &arinate ! hour at roomtemperature before ser0ing.


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Curried Cauliflo-er

Jegetable %oullion$auliflower$urry


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Crock Pot Curry Cauliflo-er Soup

* ser0ings

! lb. cauliflower florets!# /* lbs. undrained canned diced tomatoes!* oz. prepared 0egetable or beef bouillon! chopped onion!/" tsp. garlic powder" tsp. curry powder!/ tsp. ground cumin

$ombine first 5 ingredients in a crock pot on low heat. $o0er and cookabout 7 hours or until cauliflower is tender. 3ncrease heat to high.'tir in remaining ingredients and salt and pepper to taste. $o0er andcook another @ minutes. 'er0e hot or cold.BebraGs AoteC Nsed " cups of bouillon and combined all ingredients incrock pot. $ooked until cauliflower was 0ery tender.

B-%:2 3A J2

Saut9ed Cabbage

8ne of my fa0orite ways to cook cabbage is to sautee it. 3 take an onionand slice it thin. %rown the onion in a saucepan with a little oli0e oilor spray. 1ake a head of cabbage and cut off as much as you need toprepare for you and your family. $ut it up so it resembles shreddedpaper. 2dd the cabbage to the saucepan with !/" cup water with chickenboulin. et simmer until tender

'2&&3- 3A &2

S:uash Casserole

L8L...3 just recreated one of my fa0orite dishes and made it &D legalQ3t is '=uash $asserole (pretty close to the one at Bi ie $afe). $utsummer s=uash (about 5 or med) into bitesize pieces and boil withslice onion and water. 2dd about " tbsp. chicken boillon, some salt andpepper, and about ! tsp. oil. %oil until soft, about !5 or "@ min.Brain. &easure out ! !/" cups. 1ake one packet of &D crackers and crushuntil they are like powder. 2dd some butter buds and !/" tsp. 'plenda tothe crackers. :eser0e about " tsp. crackers and stir the rest into the !!/" cups s=uash. 2dd one egg white. 'pray a small casserole dish withnonstick spray and spread mi ture in there. 'prinkle with remainingcrackers. 'pray top with nonstick spray. %ake at 75 about @ min.&mmmmmmmQ 1his counts as your green for ?9 plus a snack (crackers).2lso, subtract a little from your ean to count for the egg white. ;ouget the LE8 - casserole to yourselfQ 1his is a great change from saladsfor my green.

:8%3A 3A 2:62A'2'

+0


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/sparagus Salad

8ne bundle fresh asparagus! to ! !/" cups cut up plum tomatoes! !/" 1%' fresh basil chopped* ounces lite cheese!/ cup balsmic 0inegar or dressingsalt and pepper.

%ring water to a boil, drop in asparagus and boil for fi0e minutes.Brain asparagus and =uickly put it into a bowl or pot of ice cold water(stops the asparagus from cooking too much). &i all the ingredientstogether and chill.

AoteC isa originally used Deta cheese, but itGs not allowed on theplan.

3'2 3A D 8:3B2

.reat !aked ,nion Recipe C (easyQ)

1ake a whole onion, or se0eral, and cut off the top and bottom stems.


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Carolina 1ale (or other greens)

$ook until just tender, bright 0itamin and mineral#rich greens contrastbeautifully with red tomatoes to make an appealing 0egetable side dish.

!#!/" lbs kale, collards, chard, beet greens or mustard greens

cups chopped fresh tomatoes! cup minced onion!#!/" teas ground cumin" garlic clo0es minced! teas 1abasco or other hot pepper sauce or !/* tsp crushed red pepperground black pepper to taste.

Lash greens. :emo0e the large stems and any discolored lea0es. 'tack thelea0es and slice them crosswise into !/ #inch strips. $ombine tomatoes,onions, cumin, garlic, and additional fla0oring in a saucepan, co0er andcook on medium heat for 5 minutes. 2dd the greens, co0er and gentlysimmer, stirring fre=uently, for !@ to !5 minutes until the greens aretender. 2dd pepper to taste and ser0e. &easure ! !/" cups for greenportion (recipe should make about " !/" ser0ings).

B-%:2 3A J2

Pickles ithout Salt

sliced 6irby cucumbers!/" # ! teas. red chili flakes

to * 1bsp of white 0inegar to * 1bsp of water

2 sprig of fresh dill* black peppercorns

* mustard seeds! to " packets of 'plenda, if you like it sweet (optional)

%oil chili, li=uid ingredients, and the spices together. Lhen cool, pouro0er cucumbers placed in a zip lock container. 'tore in fridge.


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ock ashed Potatoes

" ser0ings

" cups califlower, finely chopped!#" 1bsp yogurt cheese! teas %utter %udssalt and pepper to taste

'team or microwa0e cauliflower until 0ery soft.


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iso .inger asabi /sparagus

! %unch of asparagus (ends cut)! cup water!#" teas 9aleos &iso 9inger/Lassabi dressing, per ser0ing


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South-estern Stuffed &Potatoes' (turnips, really)* ser0ings

* (5 + oz.) turnips, well scrubbed! lb. ground turkey! #oz. jar chunky tomato salso, medium to hot fla0or

!/" cup low#fat cheese, shredded!/" cup non#fat soft yogurt cheesesalt, pepper, spices to taste (e.g., chili, garlic, and/or onion powder)

+


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Cucu ber 8oodles

8ne large cucumber8ne green onion" teas rice wine 0inegar! teas ginger root, grated! teas sesame oil!/* teas 'plenda!/* teas red pepper flakes!/* teas salt


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!ggs

+.


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Chinese +ried &Rice'

* ser0ings

!/" head raw cauliflower, grated to make !/" cups green onions

! clo0e garlic, minced or !/" tsp garlic powder!/" teas ginger

1bsp 'oy 'auce eggs, beaten

8li0e 8il$ooked $hicken, %eef,


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#uevos Rancheros

!5 oz can diced tomatoes oz tomato sauce

! teas minced garlic! 1bsp chili powder!/ cup chopped onion!/ cup chopped bell pepper" eggs

&i all ingredients e cept eggs in sauce pan. $ook on med#high heat for@ minutes. 3n a nonstick skillet, FfryH two eggs. 1op the eggs with the

chili before ser0ing.

, elet in a !ag

$rack " eggs into a pint#sized freezer bag. 2dd a 0ariety of ingredientssuch as onion, green pepper, mushrooms, tomato, salsa, spinach, etc.,then shake. &ake sure to get the air out of the bag and zip it up.


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Pita !read 1 pkg scra%bled eggs 1 pkg crea% o! broccoli so p (or crea% o! c icken) 1 pkg % ltigrain crackers

1A# tspn baking po6der 1A5 tspn onion po6der 1A5 tspn garlic po6der $blspn 6ater Several grinds o! black pepper (to taste? on top) 1A# tspn basil (to spread on top) 4live oil !lavored Pa% spray

Spray a baking pan 6it t e olive oil Pa% and pre eat oven to to 3. J

7rind t e pkgs? onion and garlic po6der toget er ( sed a co!!ee grinder t at se e cl sively !orsavory spices)J 8dd baking po6der and %i toget erJ 8dd 6ater and %i toget er t oro g lyJ

Spread on baking pan ( 6et %y !ingers and spread it o t) ntil 1A# inc t ickJ "ake at 3. !or %in tes? p ll it o t and spray 6it t e olive oil spray and sprinkle on pepper and basil to tasteJ $ rn eat p to broiland p t back in oven !or a co ple o! %in tes and keep an eye on itJ 4nce t e top t rns golden bro6n? itKsdoneJ

P ll it o t and let it cool on a rackJ 4nce cooled? c t it in al! (i%age on top rig t) andt en r n a s%all kni!e do6n t e lengt o! eac piece to create an inside pocketJ

.0


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#eef

.1


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Te;as !eef Chili

!" ser0ings

*lbs boneless chuck roast, cut into !/" inch pieces" 1bsp chili powder!" oz tomato paste! oz tomato sauce

" oz beef broth" teas garlic powder! teas salt! teas ground oregano! teas ground cumin! teas paprika! teas onion powder!/" teas black pepper!/" teas ground red pepper.

%rown meat in Butch o0en o0er medium#high heat. :emo0e meat, reser0ingdrippings in dutch o0en. 2dd chili powder to dutch o0en, cook, stirringconstantly for " minutes. 'tir in tomato paste, cook for 5 minutes.:eturn beef to dutch o0en, add beef broth, stir. 2dd remainingingredients and bring to a boil. :educe heat to low and simmer,unco0ered for ! !/" hours, stirring occasionally, until beef is tender.1his makes !" ?9 size ser0ings and has " carbs. 'o, you could ha0e asmall salad with it if you wanted toQ

2&; 3A 2>

.5


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!eef and Spinach Rolls

* ser0ings ( pieces, each)

1his easy entree looks beautiful and tastes wonderful\a perfect dish toser0e to company.

P ounces lean boneless beef sirloin cups packed trimmed, washed and dried fresh spinach lea0es

!/* teas. salt


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/sian !eef on a Stick

* ser0ings

'er0e these beef kabobs on a bed of shredded lettuce for a differentdinner entree.

!/* cup chopped scallions" 1bsps reduced#sodium soy sauce! 1bsp minced pared fresh ginger root! 1bsp rice wine 0inegar" teas. sesame oil! teas. balsamic 0inegar!/" teas. freshly ground black pepper! garlic clo0e, minced!@ ounces lean beef loin, cut into ! strips!/* cup $hinese hot mustard


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.rilled arinated 2ondon !roil

* ser0ings

8ne !5#ounce lean ondon broil, !H thick!/" cup finely chopped onion!/* cup sherry 0inegar!/* cup red wine 0inegar" fluid ounces (!/* cup) dry red wine" 1bsps reduced#sodium soy sauce! 1bsp balsamic 0inegar

medium garlic clo0es, coarsely chopped" teas. oli0e oil! 1bsp ! teas. 'plenda (or to taste)! teas. grated pared fresh ginger root or ! teas. ground gingerDreshly ground black pepper, to taste

scallions, trimmed

et steak stand, co0ered, at room temperature @ minutes. $ombine onion,sherry and red wine 0inegars, wine, soy sauce, balsamic 0inegar, garlic,oil, sugar substitute, ginger and black pepper and marinate steak *hours, turning steak after " hours (see &arinating 6now#how). :emo0esteak with tongs, reser0ing marinade. 3n small saucepan o0er high heat,bring marinade to a rolling boilO boil for ! minute, stirringconstantly. :emo0e from heat and set aside.


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!eef 1abobs -ith oroccan Spices

* ser0ings

! medium onion, cubed" 1bsps fresh lemon juice! 1bsp ! teas. oli0e oil" garlic clo0es! teas. ground cumin! teas. chopped fresh thyme or !/" teas. dried lea0es! teas. chopped fresh mint!/" teas. paprikaBash ground red pepper!5 ounces boneless beef tenderloin, cut into !#inch cubes! bay leaf! medium onion, cut into wedges and blanched! medium seeded and cored red bell pepper, cut into s=uares, blanched

medium mushroom caps, blanched

$hopped fresh flat#leaf parsley to garnish&arinadeC in food processor or blender, place cubed onion, juice, oil,garlic, cumin, thyme, mint, paprika and ground red pepper.


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.rilled #a burger -ith +resh To ato Salsa

* ser0ings

/* cup diced tomato!/* cup diced red onion!/* cup minced fresh cilantro! 1bsp fresh lime juice! teas. minced de0eined seeded jalapeno pepper!/* teas. freshly ground black pepper!@ ounces e tra#lean ground beef!/" teas. ground cumin!/" teas. onion powder!/" teas. salt


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Pi%%a !urgers

* ser0ings

!@ ounces e tra#lean ground beef!/" teas. salt!/" teas. freshly ground black pepper!/" teas. dried oregano lea0es!/* cup tomato sauce (no salt added)!/* cup thinly sliced white mushrooms! !/" ounces skim#milk mozzarella cheese, shredded! 1bsp minced fresh flat#leaf parsley

3n large bowl, combine beef, salt, pepper and oreganoO form into * e=ualpatties. 3n medium nonstick skillet, cook patties minutesO turn o0er.'pread each patty with ! 1bsp tomato sauceO top each with ! table# spoonmushrooms and one#fourth of the cheese. $ook, co0ered, * minutes, untilcheese is melted and patties are cooked through. 'er0e sprinkled with

parsley.


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ushroo #a burgers

* ser0ings

1hese hamburgers are great with sauteed onions. 'lice the onions, thensaute in a nonstick pan with a little beef bouillon, until tender.

" teas. oli0e oil!/" cup finely chopped red or yellow bell pepper!/* cup finely chopped onion" 1bsps finely chopped celery" garlic clo0es, finely chopped" cups finely chopped mushrooms!@ ounces e tra#lean ground beef (!@] or less fat)! 1bsp steak sauce'alt and freshly ground black pepper to taste

3n a !@#inch nonstick skillet, heat oilO add bell pepper, onion, celery

and garlic. 'aute, stirring, until onion is translucent, about #!@minutes. 2dd mushroomsO raise heat to high and saute, stirring, untilmushrooms brown and li=uid e0aporates, about minutes. 2llow mi ture tocome to room temperature.


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,riental !eef in 2ettuce rappers

* ser0ings

1he dipping sauce in this recipe may be made up to three days ahead andrefrigeratedO prepare e tra to use as a dipping sauce for cut#up raw0egetables.

!/* cup rice wine 0inegar! 1bsp reduced#sodium soy sauce" teas. minced fresh mint lea0es! teas. minced pared fresh ginger root! teas. orange e tract (replaces orange zest)! teas. oriental sesame oil

large iceberg lettuce lea0es ounces cooked lean boneless roast beef, cut into !/*H strips

! cup bean sprouts! cup shredded seeded pared cucumber

large fresh mint lea0es3n medium bowl, combine 0inegar, soy sauce, minced mint lea0es, ginger,e tract and oilO set aside.


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!eef !ourguignon

" ser0ings

!/" cup %urgundy wine! tsp. brandy e tract! onion, thinly sliced! tsp. parsley flakes! bay leaf!/" clo0e garlic, crushed!/* tsp. black pepper!/" teas. salt! lb. lean beef, cubed, 0isible fat remo0ed!/" tsp. ham base!/* tsp. beef bouillon! 1bsp tomato paste!/" clo0e garlic, crushed'alt and pepper to taste

%utter spray or a few drops of oli0e oil!/* lb. fresh mushrooms, sliced.

&arinadeC 3n zip lock bag, combine wine, e tract, onions, parsley, bayleaf, garlic, pepper ? salt. &i wellO add cubed beef. $lose bagOmarinate in the refrigerator for " days (yes, days).

%ourguignonC


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Crockpot Short Ribs

lbs beef short ribs, frozenQ! lg. onion, sliced! ( #oz) can tomato sauce

/* cup water" 1bsp 0inegar, wine or cider* 1bsp soy sauce" teas 'plenda


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Crockpot Cola Steak

5 ser0ings

! !/" lb round steak, boneless" 1bsp plain protein powder!/" cup chopped onion!/" teas salt!/ teas garlic salt!/ teas pepper!/* cup tomato sauce" 1bsp 0inegar" 1bsp Lorcestershire sauce or soy sauce!/" cup sugar#free carbonated cola

1rim meat, cut into 5 portions, dredge with protein powder.


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Crock Pot Pepperocini !eef

1ake !#" lb. roast (any kind will do) put in crock pot and pour a largejar of 3talian pepperociniYs o0er it. $ook on low for !@#!" hours untilmeat falls apart. 988B, but a little spicy, so be preparedQ

Crock Pot 0talian !eef

# ser0ings

to * lb beef rump roast! ( oz.) can tomato sauce (no sugar added 0ariety)" !/" cup water! teas salt! teas pepper! teas parsley flakes! teas garlic powder! teas basil! teas oreganoBash Lorcestershire sauceBash soy sauce! package 3talian salad dressing mi (9ood 'easons)


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&Stick to your Ribs' Crockpot Chili

!" (! cup) ser0ings

" lbs lean ground beef! teas garlic, minced (about ! large clo0e, fresh)

! 1bsp red pepper flakes! (!*.5 oz) can diced tomatoes with green chilies! (!5 oz) can no sugar added tomato sauce! #ounce can no sugar added roasted garlic tomato sauce! 1bsp cayenne pepper (or to taste)! 1bsp onion powder! teas paprika!/ teas cinnamon!/ teas nutmeg

%rown ground beef with the garlic and red pepper flakesO drainthoroughly. $ombine the browned meat/spices with all the remainingingredients


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$ish & Seafood


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2e on .inger Shri p

! meal

7 ounces jumbo shrimp, peeled and de0eined! 1bsp oli0e oil!/" teas. sesame oil"# /* teas. lemon juice!/* onion, chopped!/" clo0e garlic, peeled!/" teas. ginger!/" teas. coriander (cilantro)!/* teas. paprika!/ teas. salt!/ teas. ground black pepperskewers

3n a blender or food processor, process the oli0e oil, sesame oil, lemon

juice, onion, garlic, ginger, cilantro, paprika, salt, and pepper untilsmooth. :eser0e a small amount for basting.


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Tuna Patties

&i !/* # !/ cup of egg beaters to oz tuna, then spices (garlicpowder, onion, pepper, whate0er sounds good). 3nstead of ! patty, 3 make* or 5 small patties. 1hey are easy to flip that way. Eope that helps.


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+ish 0deas

1ear off a good size piece of foil. 'pray w/


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.rilled arinated Cala ari

* ser0ings

1his unusual way to ser0e calamari (s=uid) is =uick, easy and tasty.&arinate the s=uid briefly before cooking, or grill them plain and tosswith the marinade as a dressing before ser0ing.

" 1bsps fresh lemon juice! 1bsp ! teas. oli0e oil" 1bsps red wine 0inegar! pound * ounces cleaned small s=uid" teas. Bijon#style mustard!/" teas. dried thyme lea0es!/" teas. salt!/* teas. crushed red pepper flakes


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.rilled .rouper

* ser0ings

9rouper is a delicious white#fleshed fish. 2 grill basket, sprayed withnonstick cooking spray, pro0ides e tra insurance against sticking. 'er0ewith 9reen %eans in Doil . ike most fish dishes, this is also goodcold.

! fluid ounce (" 1bsps) dry white wine!/" teas. dried thyme lea0es!/* teas. freshly ground black pepper! 1bsp white wine 0inegar! 1bsp oli0e oilDour 5#ounce grouper steaks, at least !H thick" medium garlic clo0es, minced! teas. tomato paste

3n small bowl, whisk together wine, 0inegar, oil, garlic, tomato paste,thyme and pepper.


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=a aican =erked .rilled S-ordfish

* ser0ings

1he hot seasonings typical of the islands are what makes a dishFjerked.H $atfish or whitefish can be substituted for the swordfish.

!/" cup chopped onion!/* cup chopped scallions! small fresh chili pepper, seeded! teas. hot pepper sauce! teas. salt! teas. chopped fresh thyme!/" teas. ground allspice!/" teas. freshly ground black pepper!/* teas. cinnamon!/ teas. ground nutmegDour 5#ounce boneless swordfish steaks

1o prepare marinade, in blender or food processor, place onion,scallions, chili pepper, hot pepper sauce, salt, thyme, allspice, blackpepper, cinnamon and nutmeg.


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0ndian"Scented S-ordfish

&akes " ser0ings

! teas. minced pared fresh ginger root! garlic clo0e, minced!/" teas. mild or hot curry powder!/* teas. ground cumin


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Red Snapper +illets -ith =ulienned Vegetables

* ser0ings

1his is the perfect low#fat way to cook fishQ - periment with differentfish and 0egetable combinations.

Dour 5#ounce red snapper fillets!/" small leek, washed, trimmed and julienned!/" teas. salt!/* teas. freshly ground black pepper" fluid ounces (!/* cup) dry white wine! medium zucchini, trimmed and julienned! 1bsp ! teas. fresh lemon juice! medium yellow s=uash, trimmed and julienned

ightly spray four ! H s=uares of aluminum foil with nonstick cookingspray.


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editerranean Shri p

&akes * ser0ings

! 1bsp ! teas. oli0e oil" cups finely diced pared eggplant!/" cup diced red onion! garlic clo0e, minced5 large plum tomatoes, seeded and finely diced* fluid ounces (!/" cup) dry white wine! 1bsp minced fresh oregano lea0es or marjoram lea0es!@ ounces medium shrimp, peeled and de0eined! !/" ounces firm yogurt cheese, crumbled" 1bsps minced fresh flat#leaf parsley

3n large nonstick skillet, heat oilO add eggplant. $ook o0er medium#highheat, stirring fre=uently, 5 minutes, until lightly browned. 2dd onionand garlicO cook, stirring fre=uently, ! minute. 2dd tomatoes, wine,

oregano and !/" cup water to 0egetable mi tureO bring li=uid to a boil.:educe heat to lowO simmer, stirring occasionally, 5 minutes, until mostof the li=uid is e0aporated. 2dd shrimp to 0egetable mi tureO cook,stirring fre=uently, minutes, until shrimp turn pink. 'er0e sprinkledwith cheese and parsley.


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Savory Cilantro Sal on

" ser0ings1his gorgeous entree is perfect for delighting your guests or pamperingyourself, and itGs so easy to prepareQ

! !/" cups fresh cilantro lea0es! 1bsp fresh lime juice!/" teas. ground cumin!/" teas. saltBash hot red pepper sauce1wo 5#ounce salmon steaks! medium yellow bell pepper, seeded and sliced! medium red bell pepper, seeded and sliced

1o prepare marinade, in food processor, combine cilantro, juice, cumin,salt, hot red pepper sauce and !/* cup waterO puree until smooth.1ransfer marinade to gallon#size sealable plastic bagO add salmon. 'eal

bag, s=ueezing out airO turn to coat salmon. :efrigerate ! hour, turningbag occasionally.


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Sal on in +oil Packets

&akes * ser0ings

8ne 7#8unce can chipotle peppers in adobo sauce* small plum tomatoes, blanched, peeled, seeded and chopped! 1bsp minced fresh cilantro" garlic clo0es, pressed" teas. fresh lime juice" cups finely shredded iceberg lettuceDour *#ounce salmon fillets


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ock Scallops Seviche

* ser0ings

;ou can buy garlic oil, or make your own by adding se0eral crushedgarlic clo0es to a bottle of 0egetable oil .

!@ ounces sea scallops" cups prepared low#sodium chicken bouillon!/" cup fresh lemon juice! !/" cups chopped seeded peeled tomatoes!/" cup finely minced scallions! 1bsp ! teas. garlic oil! 1bsp finely chopped fresh chi0es! 1bsp finely chopped fresh dill! 1bsp finely chopped fresh parsley! 1bsp finely chopped fresh tarragon!/* teas. finely ground black pepper

!/ teas. saltLash the scallops in cold water and pat dry with paper towels. 3n mediumskillet, bring the chicken broth to a simmer o0er medium#high heat. 2ddscallopsO co0er and poach for "# minutes or until opa=ue. 1ransfer to acolander and rinse with cold water. 'lice horizontally !/*H thick.


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True Scallops Seviche

* ser0ings

1his 0ersion of the classic se0iche makes an elegant first course orlight entree. 9reat for a cooling summer luncheon.

!5 ounces bay scallops!/" cup fresh lemon juice! medium cucumber, pared, seeded and diced! teas. coarse (kosher) salt! medium tomato, finely diced! medium pickled jalapeno pepper, seeded and sliced (reser0e ! 1bspjuice)!/* cup sliced scallions (white portion with some green)" 1bsps minced fresh cilantro* lettuce lea0es

3n medium nonreacti0e bowl,Z combine scallops and lemon juiceO toss tocoat thoroughly.


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Seafood en Papillotte

&akes * 'er0ings

"* medium unpeeled shrimp!" medium mussels or clams, scrubbed5 ounces sea scallops!/" cup chopped chi0es* fluid ounces (!/" cup) dry white wine! 1bsp ! teas. oli0e oil* teas. lemon juice! 1bsp minced garlic! teas. salt!/" teas. freshly ground black pepper

sprigs parsley

'pray grill rack with nonstick cooking spray.


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Scallops -ith #erb Sauce

&akes ser0ings

!/" cup packed fresh flat#leaf parsley lea0es!/" cup packed fresh basil lea0es

1bsps prepared low#sodium chicken bouillon" 1bsps fresh thyme lea0es! 1bsp fresh lemon juice! 1bsp 0egetable oil!/" garlic clo0e, minced!/* teas. salt!/* teas. freshly ground black pepper!5 ounces sea scallops

3n food processor or blender, combine parsley, basil, broth, thyme,lemon juice, oil, garlic, salt and pepperO puree until smooth. 'etaside. 'pray large nonstick skillet with nonstick cooking sprayO place

o0er medium heat. 2dd scallopsO cook, turning once, "# minutes on eachside, until golden brown and heated through. :emo0e from heatO transferscallops to medium bowl. et skillet cool slightly.


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Spicy .rilled !luefish

* ser0ings

'outhwestern seasonings work best with a fish that has a lot of fla0oron a lower#calorie 0ersion of the 3talian classic, with all the greatfla0orQ 3ts own, like bluefish. 3f una0ailable, substitute swordfish ortuna.! 1bsp ! teas. oli0e oil" 1bsps fresh lime juice! pound, * ounces shelled and de0eined medium shrimp, tails left onDour #ounce bluefish fillets (about /*H thick)

! 1bsp minced garlic!/" teas. ground coriander!/" cup prepared low#sodium chicken bouillon!/" teas. dried oregano* fluid ounces (!/" cup) dry white wine

!/" teas. freshly ground black pepper!/* cup fresh lemon juice!/* cup minced parsley


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S-ordfish -ith ustard"Dill Sauce

&akes * ser0ings

Dour 5#ounce boneless swordfish steaks! 1bsp ! teas. oli0e oil!/ cup " teas. yogurt" 1bsps Bijon#style mustard! 1bsp minced fresh dill

emon wedges and fresh dill sprigs, to garnish

%rush each swordfish steak with ! teas. of the oilO grill o0er hot coalsor on sto0e#top grill, turning once, # minutes, until fish flakeseasily when tested with fork. &eanwhile, to prepare sauce, in smallbowl, combine yogurt cheese, mustard and minced dill. 1ransfer swordfishto ser0ing platterO top each steak with one#fourth of the sauce. 'er0egarnished with lemon wedges and dill sprigs.


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!aked +lounder -7 2e on5 Parsley > Cracker Cru bs

" ser0ings

Nse the freshest fish you can find. %esides flounder or sole, redsnapper, catfish, and trout are also good choices.

!5 ounces flounder or sole fillets, cut into " e=ual pieces!/* cup fresh lemon juice* teas. oli0e oil

1bsps " teas. plain dried &D cracker crumbs!/* teas. salt!/* teas. ground white pepper!/" cup minced fresh flat#leaf parsley


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Cod Steaks -ith Tandoori Spices

1he e otic spices in this colorful dish pro0ide a tangy twist to anotherwise mild fish. &arinate the cod o0ernight for the fullest fla0or.

&akes * ser0ings

!/* cup DD yogurt!/* teas. ground cumin!/* cup fresh lime juice!/* teas. ground red pepper! garlic clo0e!/* teas. red food coloring (optional)8ne !H piece pared fresh ginger root!/ teas. ground clo0es! 1bsp curry powderDour 5#ounce cod steaks* lime slices, for garnish

!/* teas. cinnamon3n blender or food processor, combine yogurt cheese, juice, garlic,ginger, curry powder, cinnamon, cumin, red pepper, food coloring (ifusing) and clo0esO puree until smooth. &arinate cod steaks at least !hour or o0ernight. :emo0e fish from marinade. 9rill, basting withremaining marinade, minutes per side, until fish flakes easily whentested with a fork. $arefully remo0e fish from grillO remo0e and discardskin and bones, then ser0e.


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!alsa ic .inger +ish7+ish Taco Salad

tbsp. 'plenda

'auceC tbsp. soy sauce

!/* #!/ cup of water tbsp. balsamic 0inegar green onions, chopped

! tsp. grated fresh ginger root! teas chicken starter! clo0e garlic, minced" 1bsp chili powder (prefer 9ebhardtYs)" tsp. oli0e oil! cup canned diced tomatoes with jalapenos7# oz. fish (3 prefer &ahi &ahi).

'aladC$ombine all ingredients, e cept fish, and stir.


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Teriyaki"2i e Sal on

" ser0ings

" (7oz) 'almon filets" green onions, chopped! 1bsp fresh ime juice! 1bsp 1eriyaki sauce!/" teas fine herbs or thyme (3 use Eerbs Be


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Crockpot 1okopelli Crab Soup

" red bell peppers, roasted and cut into small cubes" $hipotle peppers (from canned in adobo sauce), chopped! onion, diced

clo0es garlic, minced! 1bsp cumin seeds! 1bsp fresh rosemary, chopped! bay leaf! teas salt

cups chicken or 0egetable broth/bouillon" ( oz) cans drained crabmeat" cups half#n#half (not allowed during weightloss phase)Dresh cilantro, chopped

3n a blender or food processor, puree chipotle peppers, onion, garlic,cumin seeds, and rosemary with ! cup of stock. 2dd to crockpo along withthe remaining stock, bay leaf, salt, and black pepper. $o0er and cook on

low for to hours or on high for to * hours.2dd roasted red pepper, crab meat and half#n#half. $o0er and cook onhigh for "@ minutes until heated through. Biscard bay leaf. 'poon intobowls and garnish with cilantro.

10


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Chicken

109


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Chicken Curry

'weating !/" an onion with some pamadd boneless skinless chicken

$ook until the chicken is almost fully cooked. 3 added a little fruit0inegar, !/" cup water, ! pack broccoli soup, ! 1. of saffron#rich currypowder and some salt. 'immer together for !5 minutes or so and ser0ewith a green salad w/ 0inagrette. ;ummQQQ

621 3A A$

Chicken Cacciatore

* meals

* boneless skinless chicken breasts, sliced in half horizontally! 1bsp oli0e oil! med onion, cut in chunks! med green pepper, cut in chunks! can (!*.5 oz) diced tomatoes with basil, garlic and oregano

3 lg. skillet, heat oil, add chicken and brown on both sides (about "minutes per side). 2dd remaining ingredients, bring to a boil, reduceheat to medium#low and cook for !5#"@ minutes. (3nternal temp. ofchicken should be !7@D.

&+ake' 0talian Sausage Patties

! pound of ground turkey breast! !/" 1bsps of fennel seed" 1bsp each of minced garlic, dried basil, dried oregano, ? driedparsleysalt and pepper, to taste

Dorm into thin patties and grill. 1op with the Laldon Darms marinarasauce. &y seasoning ratios may be a bit strong for some, so you may wantto adjust if it seem to be too much for your palate.

8'1 3A ;8A6-:'

110


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Chicken Rollups

" large boneless chicken breasts" slices low fat 'wiss cheese! cup mushrooms, sliced" 1bsp onion, chopped'ome broccoli spears or asparagus spears!/" cup chicken broth! 1bsp oiloregano, to taste


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Citrus Roasted Turkey !reast

! frozen bone#in turkey breast (*#5 pounds)


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!roccoli Chicken Di?on

" meals

!/" cup reduced sodium chicken broth/bouillon! 1bsp light soy sauce* cups broccoli florets! clo0e garlic, minced! 1bsp oli0e oil! lb. skinless, boneless chicken breasts, cut into this strips" 1bsp Bijon mustard

&i chicken broth and soy sauceO set aside. 'tir#fry broccoli and garlicin hot oil until crisp#tender. :emo0e from skillet and co0er to keepwarm. 2dd chicken to skilletO stir#fry #* minutes until cooked through.2dd broth mi ture and bring to a boil. :educe heat to medium#low, thenstir in mustard until blended. :eturn broccoli mi to skillet. &i andcook until heated through, stirring occasionally.

&-B3D2'1 B8LA 82B

Chicken Savoy

* ser0ings

! (" to pound) whole chicken, cut into pieces!/ cup e tra 0irgin oli0e oil! cup chicken stock! clo0e garlic, crushed! teas dried oregano

salt and pepper to taste!/* cup grated :omano cheese 1bsp balsamic 0inegar


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Pollo !ianco

* ser0ings

! 1bsp oli0e oil* skinless chicken thighs

salt and pepper to taste! large onion, diced" cups water

3n a large skillet, heat the oli0e oil and add the chicken, browningboth sides of each piece. 'aute for appro imately !@ minutes. 2dd saltand pepper to taste. 2dd the diced onion/s to the skillet and stirtogether with the chicken pieces for appro imately 5 minutes. 2dd " cupsof water and let simmer on medium high heat until the onions caramelizeand create a sauce. 'immer for appro imately @ minutes. ;ou may need toadd more water so that the sauce mi ture doesnGt dry out. 8nce thechicken is cooked through, remo0e and set on a plate.

!un?al Chicken

ser0ings

! whole chicken , "# pounds!/" teas salt" 1bsp oli0e oil! onion, thinly sliced!/* teas ground black pepper! 1bsp crushed garlic!/" 1bsp tomato paste!/" teas garam masala

! teas curry powder!/* teas celery salt!/* teas salt!/* cup water


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Veneto Chicken

ser0ings

large tomatoes, peeled, seeded and chopped! ( pound) whole chicken, cut into pieces* 1bsp oli0e oil! onion, chopped! stalk celery, chopped!/" cup dry white wine!/* teas dried oregano! pinch salt! pinch ground black pepper" 1bsp balsamic 0inegar!/* pound fresh mushrooms, sliced

Eeat oil o0er medium#high heat. Dry chicken pieces briefly, turning tobrown e0enly. 2dd onion and celeryO cook ! to " minutes. 'tir in wine

and chopped tomatoes. 'eason with oregano, and salt and ground pepper totaste. $o0er, reduce heat, and simmer gently for @ minutes, turningpieces once.


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.rilled Rose ary Chicken

ser0ings

boneless $hicken %reast hal0es (with skin)!" sprigs fresh :osemary (or " 1bsp dried crushed)!" sprigs fresh 8regano (or " 1bsp dried crushed)

9arlic $lo0es, hal0ed lengthwise

Eeat grill. oosen skin on one edge of each chicken breast half. Nnderthe skin of each, place " sprigs rosemary or ! teas. dried rosemary, "sprigs oregano or ! teas. dried oregano, and " garlic hal0es. 'mootheskin o0er seasonings and chicken breasts. Lhen ready to grill, placechicken on grill o0er medium heat (or * to inches from medium coals).$ook "@ to "5 minutes or until chicken is no longer pink and juices runclear, turning once halfway through cooking. $ool slightly. 1o ser0e,remo0e skin and seasonings from chicken. 'lice crosswise into bite#sized

pieces or strips. 2rrange on ser0ing platter.

=apanese Chicken 1abobs

* ser0ings ( kabobs, each)

! teas. orange e tract!/" cup seltzer water or club soda!/ cup dry sherry!/* cup soy sauce!/* cup 'plenda! clo0e garlic, minced

!/" teas grated ginger root!" oz boneless skinless chicken breast hal0es green onions

'oak twel0e #inch wooden skewers in water for @ minutes. 3n a smallmi ing bowl combine the orange e tract, club soda, sherry, soy sauce,'plenda, garlic, and ginger root. 'et aside !/* cup of the marinademi ture to ser0e with the cooked kabobs. $ut chicken breast hal0es into!#inch pieces. $ut green onions into !#!/" inch lengths. 1hread chicken pieces and " onion pieces onto each wooden skewer, alternatingchicken and onions.


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Persian Chicken !reasts

* ser0ings

! lemon, juiced" teas oli0e oil! teas 'plenda! teas ground cinnamon!/" teas salt!/* teas black pepper!/" teas tumeric* boneless, skinless chicken breast hal0es

$ombine lemon juice with ne t ingredients.


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Spicy Chicken -ith 4ucchini

* chicken breasts zucchini, hal0ed lengthwise and thinly sliced

! small onion! red or yellow bell pepper8ne !5 oz can no#salt diced tomatoes1wo oz cans no#salt tomato sauce!#" 1bsp minced garlic!/"#! teas crushed red peppers! teas black pepper" 1bsp 3talian herbs


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ushroo "Stuffed Chicken !reasts -ith adeira Sauce

" cups crimini or baby portabella mushrooms, finely diced! large garlic clo0e, minced!/* teas pepper!/" teas thyme* chicken breast hal0es, skinless/boneless! cup chicken broth/bouillon!/* to !/" cup &adeira wine (to taste)" cups crimini or baby portabella mushrooms, chopped! large clo0e garlic, minced

Eeat non#stick skillet o0er medium heat. 2dd finely diced mushrooms andgarlic, sautK minutes. 'tir in pepper and thyme, remo0e from pan andset aside. $ut a horizontal slit through chicken breast to form apocket. 'tuff pocket with mushroom mi ture, secure with toothpicks. Eeatskillet o0er medium heat. 2dd chickenO cook minutes on each side oruntil chicken is done (if chicken is sticking, add a slight amount of

bouillon to the skillet). :emo0e chicken from skilletO set aside.Beglaze skillet with bouillon and &adeira. 2dd chopped mushrooms andgarlicO reduce li=uid. 'er0e chicken with sauce.

&Pi%%a'

3 brown my turkey or lean burger with pizza seasoning, place * oz in thebottom of a small round cake pan. 2dd my 0eggie choices on top, onionsmushroom and diced tomato usually, toss on some pizza seasoning and thenadd my oz of skim cheese on top. %ake until the cheese melts forming aFcrustH.


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Turkey Sausage

EereGs how you can make your own sugar free turkey sausageC ! lb of leanground skinless tur, key breast meat, !/* tsp each dried sage and driedfennel, and !/* tsp red pepper flakes if you like them hot.

63&%-: ; 3A 3

eatloaf

Dirst 3 diced a small onion and half a green pepper and cooked them in alittle oli0e oil until they were soft. 3 measured out !/" cup and mi edthem with about oz of ground turkey and a little worchestershire sauceand put it in a small loaf pan. 3 topped it with a little Lalden Darms&arinara 'auce.

;AA 3A &A

Aote from Bebra in J2C 3Gm going to try adding &D cracker crumbs

,range Chicken

!/* tsp. $rystal ite 8range drink powder!/" tsp. garlic!/* tsp. ginger:ed pepper flakes (to taste)


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Chicken Recipes

&i !/" cup of parmesan cheese plus one packet of 9ood 'easons zestyitalian dry salad dressing mi . $oat *# boneless/skinless chickenbreasts. %ake in *@@ degree o0en until done. 3 think mine took around "@min. 3 also sprayed my ckicken breast with a little


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oroccan Chicken Ste-

" lb boneless skinless chicken breast! large onion, chopped" teas. powdered ginger" teas. turmeric

! teas. nsa curry powder! teas. pepper! teas. cinnamon

teas. nutmeg" (!*.5 oz) cans diced tomatoes

oz tomato paste cups chicken stock

$ut chicken into small cubes. &i chicken together with onion, ginger,turmeric, curry powder, pepper, cinnamon and nutmeg in >iploc bag. 'haketo coat chicken and onion in spices. %rown in large saucepan. 2dd dicedtomatoes with juice, chicken stock and tomato paste. %ring to a boil andreduce heat and simmer for one hour. :emo0e lid and cook down to desiredconsistency.

Tarragon .rilled Chicken

double chicken breasts, skinless and boneless (or turkey, or fish)" 1bsps tarragon 0inegar! pinch dried tarragon (can use fresh, but add a little more)! pinch freshly grated pepper! teas. chopped fresh garlicjuice of !/" small lime

3n a small bowl, mi the 0inegar, tarragon, pepper, garlic and lime

juice for a marinade. $an be used with turkey, chicken or fish.


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!as:ue Chicken

lbs chicken breast with bone, skin remo0ed clo0es garlic, peeled and minced

! yellow onion, peeled and finely chopped green pepper, cored, seeded, and finely chopped

^ teas. saffron threads^ cup water" cups uncooked rice* cups chicken broth! cup diced tomatoes_ cup roasted red peppers cut into ^ #inch stripsse0eral drops hot sauce! bay leafpepper, to taste

Eeat a deep sto0e#top casserole and add some broth and chicken. %rownpieces well and then remo0e to a platter. 2dd to the pan and garlic,

yellow onion, and green pepper. 'autK until the onion is clear and thendeglaze the pan with ^ cup water. :eturn the chicken to the pot and addthe remaining ingredients. %ring to a boil, co0er the pot, and turn downto a simmer. $ook for "5 minutes, or until rice is just tender.

Chinese ,range Chicken

lb chicken breasts, cut into cubes^ cup nsa chicken broth! can Biet :ite 1angerine 'oda

teas. Di0e 'pice


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Thai Chicken -ith !asil Curried Chicken* chicken breasts

clo0es garlic, minced" jalapeno chilies, seeded and finely chopped!/* cup chopped fresh basil lea0es! 1bsp fresh mint lea0es, chopped! tsp 'plenda!/* cup chicken broth$ut chicken into " inch cubes. 'aute garlic and chilies in a tiny bit ofnsa chicken broth, stirring for a few minutes. 2dd chicken, stir fryuntil chicken is no longer pink in the center. 'tir in 'plenda, sprinklewith basil and mint.* chicken breasts" teas. coconut e tract!" oz chicken broth! medium onion! 1bsp curry powder! 1bsp turmeric

! teas. ginger! or " teas. cayenne pepperDresh ground black pepper, to taste! teas. white pepper" clo0es of fresh pressed garlic! red pepper

2dd chicken broth, coconut e tract, and all spices together in a glassbowl. &i well. $ut chicken breast into strips and add to the mi ture tomarinate for @ minutes. 2fter marinating, cook the chicken in a skilletuntil it thoroughly cooks and is nice and brown. $hop the red pepperinto small chunksO put into a casserole dish.


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+lu +ighter Chicken Soup

! lb chicken breast, cubed" medium onions, diced

clo0es garlic, minced! red pepper, diced! green pepper, diced" 'hiitake mushrooms, diced! teas sage!/" teas thyme!/" teas oregano! 1bsp apple cider 0inegar, optional

cups low#fat, nsa chicken broth

2dd all ingredients in a cast iron dutch o0en and bring to a boil.:educe heat and simmer for at least *@ minutes.

arinated Chicken !reasts" cups diet lemon#lime soda! cup reduced sodium soy sauce!/" cup oli0e oil!/" teas garlic powder!/" teas prepared horseradish

boneless, skinless chicken breasts hal0es ( oz. each)

$ombine marinade ingredients in a plastic bag, add chicken. 'eal, turnthe chicken o0er to coat, and refrigerate o0ernight. Brain and discardmarinade. 9rill chicken, unco0ered, o0er medium heat for #7 minutes oneach side or until juices run clear. ;ieldC ser0ings

Autritional 2nalysisC (per ser0ing) " * calories, 7 g. fat (! g.saturated fat), P mg. cholesterol, 5!7 mg. sodium, ! g. carbohydrate,trace fiber, *@ g. protein. Biabetic e changesC 5 0ery lean meat, ! fat&8&&2&-8L

15+


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Savory Chicken Cutlets

* ser0ings

! lb boneless/skinless $hicken %reast Eal0es! teas cumin

! teas oregano!/" teas ground $oriander!/* teas salt" teas oli0e oil


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Crockpot Roast Sticky Chicken

* teas salt" teas paprika! teas cayenne pepper! teas onion powder! teas thyme! teas white pepper!/" teas garlic powder!/" teas black pepper! large roasting chicken (only eat the white meatO feed dark to family)! cup chopped onion

3n a small bowl, thoroughly combine all the spices. :emo0e giblets fromchicken, clean the

Medifast Recipe Collection[1]

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