Updated: august 6, 2015 · Herb Frittata (Serves 1) Ingredients 1 medium onion, diced 1 ½...

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Updated: august 6, 2015

Table of Contents

RECIPES FOR BREAKFAST MEALS ............................................. 4Blueberry Bran Muffins ............................................................................................................................. 5Herb Frittata ............................................................................................................................................... 6Cheese & Apple Melt ................................................................................................................................. 7Canadian Bacon & Asparagus Omelet ....................................................................................................... 8Spicy Breakfast Burrito .............................................................................................................................. 9Healthy BLT ............................................................................................................................................. 10Quinoa-Blueberry Cereal ......................................................................................................................... 11Cauliflower Fritters .................................................................................................................................. 12Spinach & Tomato Omelet ....................................................................................................................... 13Deviled Egg & Ham ................................................................................................................................. 14Avocado/Egg/Ham with Red Pepper ....................................................................................................... 15Cheese-Chive Waffle ................................................................................................................................ 16Zucchini Latkes ........................................................................................................................................ 17Salmon Ricotta Scramble ......................................................................................................................... 18Banana-Berry Smoothie ........................................................................................................................... 19Swiss Chard, Walnut Scramble ................................................................................................................ 20Turkey/Zucchini Tomato Tacos ................................................................................................................ 21Apple/Bacon/Blue Cheese Omelet ........................................................................................................... 22Veggie Hash ............................................................................................................................................. 23Egg and Salmon Breakfast Sandwich ...................................................................................................... 24

LUNCH AND DINNER RECIPES .................................................. 25Orange-Feta Salad .................................................................................................................................... 26Roasted Tomato Soup ............................................................................................................................... 27Basic Veggie Salad .................................................................................................................................. 28Arugula/Grapefruit/Avocado Salad .......................................................................................................... 30Tuna Wraps .............................................................................................................................................. 31Strawberry/Pistachio/Spinach Salad ........................................................................................................ 32Mango Salsa ............................................................................................................................................. 33Asparagus/Almond Salad ......................................................................................................................... 34Tuna Melt ................................................................................................................................................. 35Garbanzo And Pasta Salad ....................................................................................................................... 36Italian Chicken Noodle Soup ................................................................................................................... 37Turkey Meatballs With Caramelized Onions ........................................................................................... 38Curry Quinoa Chicken Salad ................................................................................................................... 39Carrot-Orange Soup ................................................................................................................................. 40Barley Soup .............................................................................................................................................. 41Chicken Salad Wrap ................................................................................................................................. 42Grilled Pork with Cucumber Salad .......................................................................................................... 43Salmon & Potato Salad ............................................................................................................................ 44Sweet Potato Oven Fries .......................................................................................................................... 45Lentils with Tomatoes .............................................................................................................................. 46Cumin Beets ............................................................................................................................................. 47

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Pork With Pears & Honey ........................................................................................................................ 48Chicken Snow Pea Stir-Fry ...................................................................................................................... 49Healthy Crunchy Tuna Salad ................................................................................................................... 50Sloppy Joe Wraps ..................................................................................................................................... 51Flank Steak With Chimichurri ................................................................................................................. 52Chicken-Veggie Pita Sandwich ................................................................................................................ 53Grilled Pork Tenderloin With Apple Marinade ........................................................................................ 54Turkey Cranberry Salad ........................................................................................................................... 55Beef Kebab .............................................................................................................................................. 56Shrimp & Scallop Paella .......................................................................................................................... 57Dill Salmon Burger .................................................................................................................................. 58Feta & Sundried Tomato Chicken with Zucchini ..................................................................................... 59Spinach-Mushroom Pie ............................................................................................................................ 60Turkey Tortilla Pie .................................................................................................................................... 61Mid-East Grilled Chicken Breast ............................................................................................................. 62Beef/Cucumber/Tomato Salad ................................................................................................................. 63Turkey & Balsamic Wrap ......................................................................................................................... 64Honey-Glazed Chicken Wings with Snow Peas ...................................................................................... 65Scallops with Avocado-Kiwi Salsa .......................................................................................................... 66Chicken Piccata ........................................................................................................................................ 67Mexican Pumpkin-Seed Chicken ............................................................................................................. 68Asian Slaw ............................................................................................................................................... 69Ginger Pork Stir-Fry ................................................................................................................................ 70Steak Souvlakis ........................................................................................................................................ 71Chicken and Cranberry Skillet Dinner ..................................................................................................... 72Easy Chicken & Vegetable Oven Dinner ................................................................................................. 73Buffalo Chicken Salad ............................................................................................................................. 74Salmon and Black Bean Stir-Fry .............................................................................................................. 75Tangy Chicken ......................................................................................................................................... 76Tuna- Cannellini Salad ............................................................................................................................. 77Roast Beef/Tomato/Avocado Grilled Sandwich ...................................................................................... 78Creamy Broccoli Soup ............................................................................................................................. 79Simple Cauliflower Salad ........................................................................................................................ 80Chickpea Curry ........................................................................................................................................ 81Dijon Snapper .......................................................................................................................................... 81

SNACK RECIPES ............................................................................ 82Soy Sesame Kale Chips ........................................................................................................................... 83Spicy Almonds ......................................................................................................................................... 84Almond Cookies ...................................................................................................................................... 85

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RECIPES FOR BREAKFASTMEALS

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Blueberry Bran Muffins(Recipe makes about 24 mini muffins. Can be frozen for about 10-12 weeks)

Ingredients

1 ½ cups oat bran1 cup whole wheat flour or whole wheat pastry flour1 ¼ teaspoons baking soda1 teaspoon ground ginger1 teaspoon ground cinnamon1/4 teaspoon salt2 tablespoons ground flax seed3/4 cup low-fat (1%) milk1/4 cup honey1 medium banana, mashed1 large egg2 tablespoons olive oil1 teaspoon vanilla extract1 cup fresh or frozen blueberries

Method1. Preheat oven to 375 degrees F. Lightly oil a 24-cup muffin pan.2. In a medium mixing bowl, combine bran, flour, baking soda, ginger, cinnamon, salt,

and flax seed. Whisk together until well combined. 3. In another medium bowl, combine milk, honey, banana, egg, oil, and vanilla. Whisk until

smooth.4. Put blueberries in bowl with dry ingredients and toss blueberries with flour mixture. 5. Pour the wet ingredients into bowl with dry ingredients, and with a spoon, stir until just

combined. Do not over stir. 6. Put about 2 tablespoons of batter into each oiled muffin cup.7. Bake for 8-10 minutes, until a toothpick inserted in center comes out clean. 8. Cool in pans for about 12 minutes. Remove muffins from pan. 9. Wrap individually in plastic wrap and freeze for up to 12 weeks for future breakfasts.

80 calories; 3 g protein, 14 g. carbohydrates, 2 g. fat

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Herb Frittata(Serves 1)

Ingredients

1 medium onion, diced1 ½ tablespoons water1 teaspoon olive oil1/2 cup egg substitute (Egg Beaters or other brand)1/2 teaspoon dried basil1/2 teaspoon dried dill1/2 teaspoon dried rosemary1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1/3 cup chopped fresh spinach2 tablespoons farmers cheese

Method1. Put diced onion in non-stick skillet, and pour 1 ½ tablespoons water over onions. Over

medium-high heat, cook for about 3 minutes or until water evaporates.2. Add olive oil to skillet and cook onions until just browned, about 2 more minutes. Reduce heat

to medium-low.3. Pour egg substitute over onions. Stir with a rubber spatula until the egg starts to set. With

rubber spatula, lift edges of egg as it sets, to allow liquid to run underneath set egg. Continue until all egg is mostly set. Reduce heat to very low.

4. Season the egg with herbs, salt, and pepper. Sprinkle the chopped spinach on top. Sprinkle the cheese on top. Put a lid on the skillet and continue cooking until egg is completely set, about 2 minutes. Do not let egg scorch.

5. Slide frittata out of pan onto serving plate.

194 calories, 15 g protein, 18 g carbohydrates, 7 g fat

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Cheese & Apple Melt(Serves 1)

Ingredients

1 whole wheat English muffin1 tablespoon light cream cheese1/2 medium apple, sliced thinly1/2 cup spinach leaves, washed1 slice deli-style cheddar cheese

Method1. Slice English muffin and toast both sides.2. Spread cream cheese onto “top” side of muffin. Set aside.3. On “bottom” side, place slice of cheddar cheese. Put in toaster oven or under broiler for about

a minute or until cheese is soft and starting to melt. Remove from toaster oven. 4. Top melted cheese with spinach leaves and apple slices. Top with other muffin side that has

been spread with cream cheese.

303 calories, 43 g carbs, 14 g protein, 10.5 g fat

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Canadian Bacon &Asparagus Omelet

(1 serving)

Ingredients8-10 stalks asparagus, trimmed and chopped2 tablespoons water1 ounce Canadian bacon, diced1 teaspoon olive oil1/2 cup egg substitute (such as Egg Beaters)1/4 cup reduced-fat cheddar cheese1/4 teaspoon salt1/4 teaspoon cayenne pepper1/4 teaspoon garlic granules

Method1. In a small, non-stick skillet, bring water to boil over medium-high heat. Add asparagus and

cook for about 2 minutes or until asparagus is just almost tender. If water has not all evaporated, drain.

2. Add oil to skillet with asparagus. Add the diced Canadian bacon to the skillet. Stir to distribute oil evenly.

3. Pour egg substitute over bacon, and turn heat to medium-low. Stir with a rubber spatula for a few seconds, then let eggs settle. Gently lift edges of omelet with rubber spatula as the egg sets, and allow the unset eggs to run underneath the set eggs. When the egg is almost all set, sprinkle cheese, salt, pepper, and garlic granules on top. Continue to cook until eggs are set, but do not scorch bottom of omelet. Use the spatula to fold one half of omelet over the other. Slide omelet onto serving plate.

200 calories, 7 g carbs, 24 g protein, 9 g fat

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Spicy Breakfast Burrito(Serves 1)

Ingredients2 large eggs2 teaspoons low-fat milk 1/4 teaspoon sea salt1/8 teaspoon cayenne pepper1 teaspoon butter1 tablespoon grated cheddar cheese2 teaspoons chopped, fresh cilantro2 tablespoons diced fresh tomatoes1 tablespoon salsa1 8-inch whole-wheat flour tortilla, heated in heavy skillet

Method1. In a small bowl, whisk together egg, milk, salt, and pepper.2. Over medium heat, in a small skillet, melt butter. Pour egg mixture into skillet and scramble the

eggs until completely done. Meanwhile, as eggs cook, heat tortilla.3. Put tortilla on a plate, and spoon eggs onto center of tortilla. Sprinkle cheese on top of eggs, top

with tomatoes and cilantro. 4. Fold tortilla, burrito style.

360 calories, 11.4g fat, 30.3 g carbs, 21.8 g protein

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Healthy BLT(Serves 1)

Ingredients1 teaspoon olive oil2 slices low-sodium turkey bacon3 large egg whites1/8 teaspoon salt1/4 teaspoon freshly ground black pepper1 large leaf Romaine lettuce leaf 1 small tomato, diced1/4 avocado, thinly sliced1 slice whole grain bread, toasted

Method1. In a nonstick skillet, over medium heat, put olive oil. Put bacon in skillet and cook until crisp.

Remove bacon from skillet and let cool. After it is cool, crumble the bacon. 2. In a small bowl, whisk together egg whites, salt, and pepper. Pour into skillet and lower heat

under skillet to medium-low.3. Scramble the eggs. When the eggs are mostly done, add crumbled bacon and diced tomatoes.4. Put washed and dried Romaine lettuce leaf onto toasted bread. Spoon cooked egg mixture

onto lettuce leaf. Top with sliced avocado.


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Quinoa-Blueberry CerealIngredients1/4 cup uncooked quinoa, rinsed and drained1/4 cup almond milk1/2 cup water2 teaspoons ground flax seed1/2 teaspoon ground cinnamon1/2 teaspoon ground ginger1/2 cup fresh or frozen blueberries

Method1. In a small saucepan, combine the water, quinoa, almond milk, and heat over high heat until

mixture comes to a boil. Reduce heat to medium-low. Cover pan with lid. Simmer for about 15 minutes or until liquid is absorbed.

2. Add the flax seed, cinnamon, ginger, and berries. Fluff the quinoa with a fork. Serve hot.

216 calories, 8 g protein, 36 g carbs, 5 g fat

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Cauliflower Fritters(Makes 4 fritters. Serving size is 2 fritters)

IngredientsAbout 1/4 large head cauliflower1 small carrot grated (or 1/2 large carrot)1 large egg1/8 cup flaxseed meal1/8 cup raw, unsalted sunflower seeds1/8 cup hazelnuts, finely chopped1/4 cup fresh parsley, chopped1 teaspoon lime juice1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper 1/2 teaspoon paprika1 tablespoon olive oil

Method1. Wash cauliflower and break or cut into florets. Put the florets in a food processer and process

until cauliflower is cut into pieces about the size of grains of rice. Alternatively, you can chop cauliflower with a sharp knife.

2. Put chopped cauliflower into a large mixing bowl. Add the grated carrot, egg, flaxseed meal, sunflower seeds, hazelnuts, parsley, lime juice, salt, pepper, and paprika. Mix until well combined.

3. Put olive oil in a heavy, large skillet over medium heat. Using a ¼-cup measure for each fritter, drop the batter onto heated skillet. Cook for about 3 minutes, turn with an egg spatula, and cook other side for about 3 minutes. Fritters should be golden-brown.

4. Serve warm or cold. The fritters can also be re-heated.

For 2 fritters: 206 calories, 14 g fat, 10 g protein, 14 g carbs,

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Spinach & TomatoOmelet

(Makes 1 serving)

Ingredients2 teaspoons olive oil5 cherry tomatoes, halved1 scallion, sliced1 cup baby spinach, washed1/2 cup liquid egg substitute (such as Egg Beaters)1/4 cup reduced-fat cheddar cheese, shredded1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1/2 teaspoon dried basil1/2 teaspoon dried garlic granules

Method1. Over medium-high heat, put olive oil in non-stick skillet. Add scallions and tomatoes and cook

for about 2 minutes. During last 30 seconds, add spinach. Let spinach just start to wilt.2. Reduce heat to medium low. Pour egg substitute over spinach. Cook until egg is set, lifting

sides of omelet occasionally to allow runny egg to run underneath the set egg. When all egg is just almost set, sprinkle on the cheese, salt, pepper, garlic granules, and basil.

3. Turn off heat and cover skillet with lid to allow cheese to melt. Remove omelette from skillet with rubber spatula.


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Deviled Egg & Ham(Makes 1 Serving of 2 eggs)

Ingredients2 teaspoons butter1/2 cup cubed ham1/4 cup minced onion2 eggs1 teaspoon spicy brown mustard1 teaspoon prepared horseradish1/2 teaspoon sea salt1/2 teaspoon freshly ground black pepper

Method1. Melt the butter in a small skillet over medium-high heat. Add the ham and onion, and sauté for

about 2 minutes. 2. In a small bowl, whisk together the eggs, mustard, horseradish, salt, and black pepper.3. Stir eggs into skillet with the onions and ham. Scramble until the eggs are set.

316 calories, 23 g fat, 7 g carbs 24 g protein

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Avocado/Egg/Ham withRed Pepper

(Makes 1 serving)

Ingredients1/2 avocado, skin removed1 large boiled egg1/4 cup small diced ham1 small red pepper 2 tablespoons Greek style plain yogurt1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1/4 teaspoon garlic powder or granules

Method1. Boil the large egg to your liking. Peel the egg and chop it. 2. While the egg is cooking, chop the avocado and put it in a small bowl. Add chopped egg and

yogurt to the bowl, and mash together with a fork. Add salt, pepper, garlic and ham to bowl. Stir to combine.

3. Remove top of red pepper. Cut in half from top to bottom, and cut each half in half. 4. Spoon avocado/egg mixture onto each quarter of the pepper.

318 calories, 33.5 g fat, 26.7 g protein, 21 g carbs

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Cheese-Chive Waffle(Makes 6 waffles, Serving size is 1 waffle)

Ingredients1 cup raw cauliflower, processed in blender to size of coarse crumbs1cup mozzarella cheese, shredded in blender1/3 cup Parmesan cheese, shredded2 eggs1 teaspoon garlic granules1 teaspoon onion powder1/2 teaspoon sea salt1 teaspoon paprika1 teaspoon freshly ground black pepper1 tablespoon fresh chives

Method Heat waffle maker to correct temperature, or if making pancakes, heat cast iron skillet over

medium heat. While waffle maker is heating, put all ingredients in blender and blend thoroughly. Batter

will be lumpy. When waffle maker is hot, add scant ¼-cup of batter to griddle. Cook for 4-6 minutes until

completely done. When done, remove from waffle maker. Cool on a plate. Refrigerate remaining waffles for a few days.

135 calories, 3 g carbs, 11.7 g protein, 8.5 g fat

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Zucchini Latkes(Makes 4-6 small latkes, Serving size is 2 latkes)

Ingredients

About 1/2 pound zucchini, washed and grated2 tablespoons minced onion1 large egg, lightly beaten1/2 teaspoon salt1/2 teaspoon freshly ground black pepper2 tablespoons olive oil

Method Grate zucchini and squeeze out all excess water. Put zucchini in a medium mixing bowl. Add egg, onion, salt, and pepper to bowl with zucchini. Heat 2 tablespoons olive oil in a cast iron or other heavy skillet, over medium-high heat.

When the oil is hot, but not smoking, drop about 2 tablespoons of zucchini mixture to skillet. Do not turn latke until it is completely browned and firm on the bottom. Turn once and cook other side until completely browned.

Remove latkes to paper-towel lined plate.


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Salmon Ricotta Scramble(1 serving)

Ingredients1/4 cup ricotta cheese1/4 cup egg substitute such as Egg Beatrs2 ounces smoked salmon, chopped in small pieces1/4 teaspoon sea salt1/4 teaspoon freshly-ground black pepper1/2 teaspoon olive oil Several baby spinach leaves

Method In a small bowl, whisk together the egg substitute, sea salt, and pepper In a small, non-stick skillet, heat 1/2 teaspoon olive oil over medium-low heat. Pour egg

substitute in skillet and scramble with fork until almost set. Sprinkle salmon pieces and cheese over the top of eggs and gentle scramble until eggs are completely set.

Serve hot on top of baby spinach leaves.

204 calories, 40 g fat, 3.5 g carbs, 24.8 g protein

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Banana-Berry Smoothie(Serves 1)

Ingredients1/2 banana, sliced3 ounces, no-sugar yogurt 1/4 cup heavy cream1/4 cup water5-6 frozen whole strawberries (not thawed)2-3 ice cubes

Method1. Put all ingredients in blender pitcher. Blend on high speed until smooth.

318 calories, 22 g fat, 5 g protein, 24 g carbs

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Swiss Chard, WalnutScramble

(Serves 2)

Ingredients1/8 cup chopped walnuts1/2 tablespoon olive oil3/4 cup diced onions2 cloves garlic, minced1 egg, beaten 3/4 lb. Swiss chard, washed, de-stemmed, and cut into small 1-inch pieces1/2 teaspoon salt1/2 teaspoon freshly ground black pepper1 teaspoon fresh lemon juice

Method1. Stir walnuts in a large nonstick skillet over medium heat until toasted. Remove walnuts from skillet and set aside.2. Heat the olive oil in the skillet over medium heat. Add onions and garlic, and sauté for about 4 minutes. 3. Break egg in small bowl and beat it slightly. Stir beaten egg into skillet with onion and garlic. Scramble until eggs are almost done.4. Stir in washed, de-stemmed Swiss chard. Season with salt, pepper and lemon juice. Cook for about 3-4 minutes or until chard is just wilted and tender. Sprinkle walnuts over the top, and serve hot.

238 calories, 11.8 g protein, 15.4 g fat, 15.3 g carbs

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Turkey/Zucchini TomatoTacos

(Makes 2 tacos, 1 serving)

Ingredients4 ounces extra lean ground turkey1/2 medium zucchini, peeled, diced small1/2 small tomato, diced small2 teaspoons olive oil1/2 teaspoon sea salt1/2 teaspoon cayenne pepper1 teaspoon ground cumin1/2 teaspoon oregano1/2 teaspoon paprika2 6-inch corn tortillas, steamed

Method1. In a medium skillet, over medium high heat, heat olive oil and cook the ground turkey until

done through. 2. While turkey is cooking, in a small bowl, combine and mix together the salt, cayenne, cumin,

oregano, and paprika. 3. Add tomato and zucchini to skillet with meat. Sprinkle on seasoning mixture. Cook until

zucchini is just tender. Remove skillet from heat.4. Place two corn tortillas over top of hot meat/zucchini/tomato mixture to steam them to soften

them.5. Remove tortillas and fill with skillet mixture. Serve hot.

295 calories, 27 g carbs, 25.5 g protein, 9.5 g fat

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Apple/Bacon/BlueCheese Omelet

(Serves 1)

Ingredients2 slices turkey bacon1/4 crisp apple, thinly sliced2 teaspoons butter, divided2 eggs, beaten1 tablespoon crumbled blue cheese

Method1. In a skillet, over medium-high heat cook the turkey bacon until just crisp. Remove from skillet

and cool. When cool, crumble bacon.2. In a nonstick, small skillet, over medium heat, melt 1 teaspoon butter. Add sliced apples and

cook for about 2-3 minutes until just tender. Remove apples from skillet and set aside.3. Melt the remaining teaspoon of butter in the same small skillet. Pour beaten eggs into skillet

and let cook to set, using a rubber spatula to let the egg on top run underneath set egg. 4. When the eggs are just set, on one side of the omelet, arrange the apple slices, blue cheese, and

bacon crumbles. Fold the other side of the omelet over onto the apples/cheese/bacon.5. Serve hot.


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Veggie Hash(1 Serving)

Ingredients1 teaspoons extra virgin olive oil1 clove garlic, minced4-5 mushrooms, sliced1 small onion, diced1 small zucchini, diced1 large red bell pepper, diced1/2 teaspoon sea salt1/2 teaspoon black pepper1/2 teaspoon dried, ground thyme1/2 teaspoon dried, ground basil1 egg, fried in 1 teaspoon olive oil

Method1. Mince and dice all vegetables and garlic. 2. In a small bowl, combine sea salt, pepper, thyme, and basil3. In a non-stick small skillet, fry egg in 1 teaspoon olive oil. Set aside to use on top of veggies.4. In a medium skillet, heat 1 teaspoon olive oil over medium-high heat. Add garlic, mushrooms,

onion, zucchini, and pepper. Stir and cook until veggies are just tender. 5. Sprinkle seasoning over the veggies and stir. Transfer veggies from skillet to plate. 6. Use a spatula to place egg on top of veggies. Serve hot.

189 Calories, 8.7 g fat, 8.2 g protein, 13 g carbohydrates

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Egg and SalmonBreakfast Sandwich

(Makes 1 serving)

Ingredients1/2 teaspoon olive oil1 tablespoon minced red onion1 clove garlic, minced2 large egg whites, beatenSea salt to tasteFreshly ground black pepper1/2 teaspoon green capers, chopped1 ounce smoked salmon1 thick slice tomato1 whole wheat English muffin, split and toasted

Method1. In a small non-stick skillet, heat oil over medium heat. Add garlic and onions and cook for

about 2 minutes.2. Add beaten egg whites and capers. Season the egg whites with sea salt and freshly ground

pepper to taste. Cook until egg whites are set, about 45 seconds to 1 minute.3. Transfer eggs to one side of the English muffin. Place salmon on top of the egg. Place

tomato slice on top of the salmon.

214 calories 5 g fat 25 g carbs 19 g protein

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LUNCH AND DINNERRECIPES

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Orange-Feta Salad(Makes 1 large Serving)

Ingredients3 cups chopped Romaine lettuce1/2 cup sliced radishes1/4 cup canned kidney beans, rinsed1/2 orange, segmented and cut into pieces1/2 scallion, sliced1/8 cup crumbled, reduced-fat feta cheese1 tablespoon Orange/Oregano Dressing (below)

Orange/Oregano Dressing

Ingredients1/2 teaspoon orange zest1/4 cup orange juice1/2 tablespoon apple cider vinegar1/2 tablespoon extra-virgin olive oil1/2 teaspoon dried oregano1/2 teaspoon dried thyme 1/2 teaspoon Dijon mustard1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper

186 calories, 5 g fat, 20 g carbs, 7 g protein

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Roasted Tomato Soup(Makes 3 cups, Serving size is 1 cup)

Ingredients 1 ½ pounds large tomatoes (beefsteak tomatoes work well)1 medium sweet onion, peeled and cut in half cross-wise4 cloves garlic, unpeeled1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided1/2 teaspoon sea salt1/2 teaspoon freshly-ground black pepper (or more to taste)1/2 teaspoon smoky paprika1/4 teaspoon cayenne pepper1 teaspoon dried basil2 cups low-sodium chicken or vegetable broth, divided1/4 cup tomato juice1 teaspoon tomato paste1/4 teaspoon Worcestershire sauce

Method1. Preheat oven to 400 degrees F. Lightly oil a baking sheet.2. Put the tomatoes, onion, garlic in a mixing bowl. Drizzle 1 tablespoon olive oil over the

vegetables and toss to coat with oil. Spread vegetables out on the oiled baking sheet and put sheet in oven. Roast vegetables for about 30-40 minutes until all vegetables are soft and caramelized. Let cool.

3. Peel and seed the tomatoes. Peel garlic. 4. Put all vegetables in pitcher of a blender, along with 1 cup broth and the remaining 1

teaspoon olive oil. Pulse to puree to desired texture and thickness.5. Pour vegetable puree into large heavy pot. Add remaining 1 cup broth, tomato juice, tomato

paste, Worcestershire sauce, salt, pepper, paprika, basil, and cayenne. 6. Stirring often, bring soup to simmer over medium heat. Simmer for about 10 minutes.

95 calories, 4 g. fat, 12 g carbs, 3 g protein

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Basic Veggie Salad (Makes 4 servings)

Ingredients4 cups torn leaf lettuce and dark leafy greens (spinach, chard, and such)1 cup alfalfa or other sprouts1 cup diced tomato1 cup diced cucumber1 cup shredded carrot1/2 cup sliced radishes

1/2 cup Sesame Vinaigrette or other dressing of choice on this page (1 tablespoon per serving)


Sesame Vinaigrette(Makes 1/2 cup, Serving size is 1 tablespoon)

Ingredients1/4 cup orange juice1/4 cup rice vinegar2 tablespoons reduced sodium tamari1 tablespoon toasted sesame oil1 tablespoon honey1 teaspoon finely grated, fresh gingerroot

Method1. Whisk orange juice, vinegar, tamari, oil, honey, and ginger in a small bowl. Transfer to jar

and refrigerate for up to one week.

Ranch Dressing(Makes 1 ¼ cups. Serving size is 2 tablespoons)

Ingredients1 small shallot, peeled3/4 cup nonfat cottage cheese1/4 cup reduced-fat mayonnaise

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2 tablespoons buttermilk powder2 tablespoons white wine vinegar1/4 cup non-fat milk1/2 teaspoon sea salt1/2 teaspoon freshly ground black pepper

Method1. Combine all ingredients in blender, and blend until smooth. 2. (Any herbs of choice can be added to mixture.)

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Arugula/Grapefruit/Avocado Salad

(Makes 2 servings)

Ingredients1 ruby red grapefruit, peeled and pith removed, segmented (Reserve juice when segmenting)1 tablespoon olive oil1/2 teaspoon sea salt1/2 avocado, peeled and diced1/2 small red onion, thinly sliced3 cups arugula, washed, patted dry

Method1. Put reserved juice from grapefruit in medium mixing bowl. Whisk in the olive oil and salt. Set

the mixture aside.2. Add avocado and onion to the bowl with dressing. Gently stir to coat avocado. 3. Place about 1 ½ cups of arugula on each of 2 serving dishes. 4. With a slotted spoon, remove onions and avocados from bowl and place on top of arugula. 5. Arrange grapefruit on top. Drizzle all with dressing from bowl.


30

Tuna Wraps(Makes 4 Wraps, 1 Serving is 2 Wraps)

Ingredients3 ounces low-sodium chunk light tuna in water, drained and flaked1 tablespoon light mayonnaise1 tablespoon fat-free sour cream1 tablespoons sweet pickle relish1/2 teaspoon curry powder1/4 teaspoon celery seeds1/3 teaspoon garlic powder or granules4 large lettuce leaves, such as Bibb or Romaine 1/2 medium red bell pepper, cut into thin strips1/2 medium carrot, cut into matchsticks

Method1. In a medium bowl, combine the tuna, mayonnaise, sour cream, relish, curry, celery seeds, and

garlic powder. 2. Spoon mixture, evenly divided, onto lettuce leaves. Top with peppers and carrots. Roll the

lettuce leaves over the filling, jellyroll style. 3. Before filling leaves, the tuna mixture can be refrigerated for up to 3 days and put on leaves

right before serving.

Per 2 wraps: 116 calories, 3.5 g fat, 9 g carbs, 12 g protein

31

Strawberry/Pistachio/Spinach Salad

(Serves 2)

Ingredients for Dressing1 ½ tablespoons extra-virgin olive oil1 tablespoon balsamic vinegar1/2 tablespoon minced red onion1/2 teaspoon Dijon mustard1/2 teaspoon maple syrup1/2 teaspoon sea salt1/2 teaspoon freshly ground black pepper

SaladHalf a 6-ounce bag baby spinach1/2 cup sliced strawberries1/8 cup shredded Parmesan cheese1/8 cup chopped pistachio nuts, toasted

Method1. For the dressing, whisk together the olive oil, vinegar, red onion, mustard, maple syrup, salt,

and pepper. Set aside until ready to serve salad. 2. Divide the spinach among 2 serving dishes. Top each evenly with the strawberries, Parmesan

cheese, and toasted pistachio nuts. 3. When ready to serve, drizzle half the dressing onto each salad.


32

Mango Salsa(Makes about 1 cups, Serving size is 1/4 cup)

Ingredients1/2 medium mango, diced1/2 cup bottled salsa1/4 cup fresh cilantro, chopped fine1 tablespoon finely chopped onion

Method1. Combine all ingredients in a small bowl. Serve fresh or refrigerate for 2-3 days.

Per ¼ cup serving: 109 calories, 2.5 g protein, 26 carbs, 0 fat

33

Asparagus/Almond Salad(Makes 1 serving)

Ingredients2 cups fresh spinach leaves, washed4-5 thin asparagus spears, broiled 1/4 tomato, chopped3 teaspoons fresh lemon juice, divided1 teaspoon fresh parsley, chopped1 teaspoon slivered blanched almonds1 teaspoon dark raisins

Method1. Rinse spinach and pat dry. Put dry spinach leaves on serving plate.2. Put asparagus spears on small baking sheet and sprinkle with 1 teaspoon lemon juice. Broil for

about 3-5 minutes, just until crisp tender. Let cool.3. In a small bowl, combine asparagus, 1 teaspoon lemon juice, and parsley. Put mixture on top of

spinach on plate.4. Sprinkle almonds and raisins on top. Drizzle with last 1 teaspoon lemon juice.


34

Tuna Melt(Makes 1 Serving)

Ingredients1 slice whole-wheat bread3 ounces canned chunk light tuna, drained1 small green onion, chopped2 teaspoons reduced-fat mayonnaise1 teaspoon fresh-squeezed lemon juice1 teaspoon minced, flat-leaf parsley1/8 teaspoon sea saltDash of hot sauce1/8 teaspoon freshly ground black pepper, or to tasteAbout 1/4 tomato, sliced1/8 cup shredded sharp Cheddar cheese

Method1. Preheat broiler. 2. Toast bread.3. In a medium bowl, combine the tuna, onion, mayonnaise, lemon juice, parsley, salt, hot sauce,

and pepper. 4. Spread the tuna onto the toast. Top with tomato slices and cheese. Place sandwich on baking

dish and broil until cheese is melted and golden brown, about 3 to 4 minutes. Serve immediately.


35

Garbanzo And PastaSalad

(Makes 4 Servings, Serving size 1/2 cup)

Ingredients1 tablespoon extra-virgin olive oil1 green onion, chopped1/4 cup green bell pepper, chopped1 tablespoon oil-pack sundried tomatoes, chopped1/2 teaspoon dried oregano1 teaspoon dried basilHalf of 15-oz. can garbanzo beans, drained and rinsed1/8 cup fresh lemon juice3/4 cups warm, cooked pasta such as bowties1 tablespoon dried or fresh parsley, chopped if fresh5 small black olives1 teaspoon sea salt1/2 cayenne pepper1/2 freshly ground pepper1/2 medium tomato, seeded and chopped

Method1. Heat oil in a medium non-stick skillet over medium-high heat. Add green onions and bell

pepper to skillet, and sauté until softened. Stir in sundried tomatoes, oregano, basil, and garbanzo beans and remove from heat.

2. In a large bowl, toss together the bean mixture, lemon juice, pasta, parsley, and olives. Add black pepper, cayenne pepper, and sea salt. Stir gently, and top with tomatoes.

Per ½ cup serving: 142 calories, 4 g protein, 21 g carbs, 5 g fat

36

Italian Chicken NoodleSoup

(Makes 2 Servings, 1 ½ cups each)

Ingredients1/2 teaspoon olive oil1/2 pound boneless, skinless chicken breast, diced1 14-ounce can fat-free, low-sodium chicken broth3/4 cup water1/2 medium stalk celery, chopped1/2 carrot, chopped1/4 cup chopped onion1/4 medium zucchini, chopped2 teaspoons minced garlic1 teaspoon dried basil1 teaspoon dried oregano1/4 teaspoon freshly ground black pepper1/4 teaspoon cayenne pepper1- ounce whole wheat fettuccine, broken into 1-inch pieces1 tablespoon fresh flat-leaf Italian parsley

Method1. In large non-stick skillet, over medium-high heat, heat the oil. Add the chicken cubes and cook

for 5 minutes, until just done. Transfer to medium pot.2. With pot over medium-high heat, pour broth and water over chicken in pot. Add celery, carrot,

onion, zucchini, garlic, basil, oregano, pepper, and cayenne pepper. When the mixture comes to a boil, lower the heat to medium and simmer until vegetables are tender, about 10 minutes. Turn heat back up to high. When the mixture comes to a boil, add pasta. Cook for about 8 minutes, until pasta is done.

3. Garnish with parsley.

Per Serving: 218 calories, 3 g fat, 17 g carbs, 31 g protein

37

Turkey Meatballs WithCaramelized Onions

(Makes 2 servings, Serving size is 6 meatballs. Recipe can be doubled.)

Ingredients1/2 pound lean ground turkey1/4 cup chopped, fresh cilantro1/2 tablespoon ground cumin1/2 teaspoon freshly ground black pepper1 tablespoon minced garlic, divided1/2 teaspoon sea salt1/2 teaspoon ground cinnamon, divided1- 14 oz. can crushed tomatoes1/2 tablespoon olive oilAbout 1/3 pound yellow onions, peeled and chopped1/2 teaspoon honey

Method1. In a large bowl, combine the turkey, cilantro, cumin, pepper, ½ tablespoon of the garlic, and ¼

teaspoon of the cinnamon. Form the combined mixture into 12 small meatballs. Refrigerate the meatballs for 15 minutes.

2. In a medium pot, combine the tomatoes and remaining garlic. Simmer for about 10 minutes. Add the meatballs and simmer for15 -20 more minutes, until meatballs are cooked through.

3. While the meatballs are cooking, heat the olive oil in a large skillet over medium heat. Add the honey, salt, and remaining ¼ teaspoon of cinnamon. Cover pot with lid and cook for about 3-5 minutes to soften the onions. Take off pot lid and continue to cook for about 15 minutes, until onions are caramelized and light brown.

4. Serve the meatballs topped with the onions.


38

Curry Quinoa ChickenSalad

(Serves 1)

Ingredients3 ounces cooked chicken breast1/2 teaspoon curry powder1/4 teaspoon ground turmeric1/4 cup nonfat Greek yogurt1/4 cup cooked quinoa1/4 cup diced apple1/2 celery stalk, chopped small1 tablespoons golden raisins2 cups fresh spinach, washed and chopped

Method1. In a medium bowl, combine cooled chicken breast, curry powder, turmeric, yogurt, quinoa,

apple, celery, and raisins.2. Pat dry the spinach leaves and place on serving plate. Top with chicken/quinoa mixture.

283 calories, 39 carbs, 27 g protein, 3 g fat

39

Carrot-Orange Soup(Makes 1 serving)

Ingredients2 teaspoons peanut oil1/3 cup minced onion2 small cloves garlic, peeled, minced2 cups carrots, peeled, sliced1/2 cup crushed canned tomatoes (reserve liquid)Juice of 1 fresh-squeezed orange1 teaspoon ground cumin1 teaspoon curry powder1 teaspoon sea salt1/2 teaspoon freshly ground black pepper1 cup low-sodium vegetable broth1 teaspoon dried chives for garnish

Method1. In a medium saucepan, heat the oil and sauté the onion until almost tender. Add the garlic to the

skillet and sauté just until onion is tender. 2. Add the carrots to the pan, and stir. Add the tomatoes and liquid, juice of orange, cumin, curry

powder, sea salt, black pepper, and broth to pan. Continue to cook over medium heat for about 20 minutes or until carrots are tender.

3. Pour contents into pitcher of blender that is heat-proof (or let soup cool first) and blend until smooth.

4. Adjust seasonings to your liking. Put soup in small pan and heat just until hot, without bringing to a boil.

5. Serve hot with chives for garnishment. (May refrigerate for up to 3 days and reheat to serve.)

109 calories, 4,8 g fat, 32 g carbs, 2 g protein

40

Barley Soup(Makes 1 serving)

Ingredients2 teaspoons olive oil1/4 yellow onion, finely chopped1 celery stalk, diced1/2 carrot, chopped1 bay leaf1 teaspoon dried basil1/2 teaspoon dried thyme4 ounces cooked chicken, cubed4 strips cooked turkey bacon, crumbled 5-6 white button mushrooms, sliced1/4 cup uncooked barley2 cups low-sodium chicken broth1 tablespoon minced fresh parsely

Method1. Over medium-high heat, put olive oil in a large skillet. Add onion, celery, carrot and bay leaf.

Saute for about 5 minutes until carrots are tender.2. Add the chicken, basil, thyme, and mushrooms. Cook 5 more minutes.3. Add the barley and stir while the barley toasts, about 2 minutes.4. Pour the broth into the skillet, stir, and let simmer for about 25 minutes.5. Garnish with minced parsley.

480 calories, 39 g protein, 13 g fat, 24 g carbs

41

Chicken Salad Wrap(Makes 1 serving)

Ingredients3 ounces cooked chicken breast, diced1/2 apple, diced small1 celery stalk, chopped2 teaspoon finely chopped green onion1/2 teaspoon dried tarragon 1 tablespoon walnuts, chopped1 teaspoon apple cider vinegar2 tablespoons nonfat Greek yogurt3 large Romaine lettuce leaves

Method1. In a medium bowl, combine chicken, apple, celery, onion, tarragon, walnuts, vinegar, and

yogurt until completely combined.2. Spoon even amounts into each of the lettuce leaves.

219 calories, 6 g fat, 23 g protein, 18 g carbs

42

Grilled Pork withCucumber Salad

(Makes 1 serving)

Ingredients

(For the Pork)1 tablespoon olive oil1 clove garlic, minced1 tablespoon freshly squeezed lime juice1/4 teaspoon dried oregano1/4 teaspoon cayenne pepper1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1/4 pound pork tenderloin, trimmed of fat

(For Salad)1/4 red bell pepper, coarsely chopped1/4 large cucumber, chopped1 scallion, thinly sliced2 tablespoons fresh cilantro, chopped

Method1. In a small bowl, combine the oil, l garlic, lime juice, oregano, cayenne, sea salt, and black

pepper. Coat the pork with ½ tablespoon of the mixture and refrigerate for about 2 hours.2. Prepare the salad: combine the bell pepper, cucumber, scallions, and parsley with the remaining

oil mixture in a small bowl. Refrigerate until ready to serve.3. After the meat has marinated, preheat a grill to medium-hot. Put pork on grill and grill for about

20 minutes or until browned and thermometer inserted in meat reaches 155 degrees F. 4. Remove from grill and let stand for about 10 minutes. Serve with salad.

276 calories, 25 g protein, 18 g fat, 5 g carbs

43

Salmon & Potato SaladRecipe makes 2 servings.

Ingredients1 tablespoon extra-virgin olive oil, divided use1 Yukon Gold or other yellow-flesh potato, sliced thinly1/2 teaspoon salt, divided1 shallot, thinly sliced1 garlic clove, minced1 teaspoon rice vinegar1/8 cup buttermilk3.5-ounces (about half of 7-oz. can) salmon, flaked 2 cups arugula, washed

Method1. Heat 1/2 tablespoon oil in small, non-stick skillet, over medium-high heat. Add sliced potato

and cook, turning once, until browned and crispy. Transfer cooked potatoes to a plate and cover with foil to keep warm.

2. Combine the other 1/2 tablespoon oil, 1/4 teaspoon salt, shallot, minced garlic, and vinegar in a small saucepan. Over medium-high heat, bring to sizzle. When sizzling, remove from heat and add buttermilk. Whisk together until blended well.

3. Add flaked salmon to pan and stir with a fork to coat salmon with dressing.4. Put arugula on serving plate and top with potatoes. Top potatoes with the salmon mixture.


44

Sweet Potato Oven Fries(Makes 2 servings)

Ingredients1 large sweet potato, peeled and cut into wedges2 teaspoons olive oil1/4 teaspoon sea salt1/4 teaspoon cayenne pepper

Method1. Heat oven to 450 degrees F. Lightly oil a rimmed baking sheet.2. Put oil and seasoning in medium bowl. Put sweet potato wedges into bowl and toss to coat. 3. Place wedges on baking sheet. Bake for about 20 minutes or until browned and tender.


45

Lentils with Tomatoes(Makes 2 Servings)

Ingredients1/2 cup brown lentils, picked through and rinsed1 ½ cups water1/4 teaspoon paprika1/2 teaspoon freshly ground black pepper1 teaspoon extra-virgin olive oil1 clove garlic, minced1/2 cup canned diced tomatoes with green chile peppers1 medium tomato, diced1 tablespoon fresh cilantro1/4 teaspoon sea salt1/2 cup lowfat plain yogurt1 tablespoon fresh chives or green onions

Method1. Combine the lentils, water, paprika, and ¼ teaspoon of the black pepper in a large saucepan.

Bring to a boil over high heat. Turn heat to low and cover pan with a lid. Simmer for about 20 minutes or until the lentils are tender, but not mushy. Remove from the heat and drain off water.

2. While the lentils are cooking, heat the oil in a medium skillet, over medium-high heat. Add the garlic and cook while stirring for about 1 minute. Add the canned tomatoes, remaining black pepper, and cook for about 5 minutes. Remove from the heat and add the cilantro.

3. Transfer skillet mixture to lentils, and stir. When ready to serve, put lentils on serving dish and top each serving with ¼ cup yogurt and garnish with green ½ tablespoon green onions.

4. Lentils may be refrigerated for 2-3 days and re-heated.

Per serving: 250 calories, 38 g carbs, 4 g fat, 17 g protein

46

Cumin Beets(Makes 1 servings)

Ingredients1/4 teaspoon olive oil1/4 of one onion, peeled and chopped1 clove garlic, minced1/2 teaspoon cumin seeds1/2 teaspoon salt1/2 teaspoon freshly ground black pepper1/3 cup canned tomatoes, with 2 tablespoons juice reserved¼ cup water1/4 pound beets, peeled, sliced thinly

Method1. In a large skillet, over medium-high heat, heat oil. Add onion and garlic and cook for about 2

minutes.2. Stir tomatoes, 1 tablespoons juice, beets, cumin seeds, salt, and black pepper into skillet. Cook

until beets are tender. The cooking time will depend on thickness of beets, but will be around 20minutes. Add more water if needed, and season as desired when beets are tender.


47

Pork With Pears &Honey

(Makes 2 Servings)

1/2 tablespoon vegetable oil4 thin, boneless pork loin chops1 pear, peeled, cored and thinly sliced2 green onions, chopped1/2 tablespoon honey1/2 teaspoon dried thyme1/3 cup low-sodium chicken broth1/2 tablespoon apple cider vinegar1/2 teaspoon cornstarch1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper

Method1. In a large nonstick skillet, heat oil over medium-high heat. Put pork chops in skillet and brown

for about 2-3 minutes on each side. Remove to a plate and keep warm. 2. Add pears, green onions, honey and thyme to the skillet, and cook, stirring for about 3 minutes

or until pears are softened.3. Meanwhile, in a small bowl, combine chicken broth, vinegar, cornstarch, salt, and pepper. Pour

into skillet, and cook, whisking constantly, until slightly thickened. Return pork and any meat juices on the plate, to the skillet. Heat the pork for about 3 minutes.

Per serving: 265 calories, 18 g carbs, 26 g protein, 10 g fat

48

Chicken Snow Pea Stir-Fry

(Makes 2 servings)

Ingredients1/4 cup low sodium chicken broth1/2 tablespoon soy sauce1/2 tablespoon hoisin sauce1 teaspoon cornstarch1 teaspoon minced gingerroot4 ounces boneless, skinless chicken breast, cubed1 tablespoon flour for dusting chicken 1/2 tablespoon vegetable oil1 teaspoon sesame oil1 teaspoon garlic, minced1/2 cup thinly sliced red bell pepper1/2 cup sliced water chestnuts1/2 cup snow peas1/8 cup cashews, coarsely chopped1 large green onion, chopped

Method1. In a small bowl, mix together chicken broth, soy sauce, hoisin sauce, cornstarch, and gingerroot.

Set aside.2. Dust the chicken cubes with the flour. 3. In a non-stick large skillet, over high heat, heat the sesame oil and vegetable oil. Add chicken

cubes, red pepper, water chestnuts, and snow peas to skillet, and cook until vegetables are crisp tender, about 2 minutes.

4. Add the sauce to the skillet, and cook for 2 minutes or just until chicken is no longer pink in center, and sauce has thickened.

5. Divide among 2 serving dishes and garnish with green onions and cashew pieces.

Per serving: 240 calories, 17 g protein, 21 g carbs, 10 g fat

49

Healthy Crunchy TunaSalad

(Makes 2 servings)

Ingredients2 5-ounce cans chunk light tuna in water, drained2 medium celery stalks, chopped small1 medium carrot, shredded1/2 medium red bell pepper, chopped small1/4 cup light mayonnaise3 tablespoons non-fat plain yogurt1 tablespoon freshly squeezed lemon juice1/2 teaspoon garlic granules (optional)Freshly ground pepper to tasteSea salt to taste

Method1. In a medium bowl, combine the two cans flaked tuna, carrot, celery, red bell pepper,

mayonnaise, yogurt, lemon juice, pepper, garlic granules, and sea salt. 2. Can be refrigerated for up to 2 days.

Per serving of about 1 ¼ cup each: 270 calories 12 g fat 12 g carbs 32 g protein

50

Sloppy Joe Wraps(Makes 3, ¾ cup Servings)

Ingredients1/2 pound extra lean ground beef1/2 cup chopped onions1 teaspoon garlic powder1/4 cup, plus 2 tablespoons ketchup1/2 teaspoon yellow mustard1/2 tablespoon brown sugar1/2 teaspoon freshly ground black pepper1/4 cup puffed amaranth1 cup shredded cabbage1/3 cup water3 large Romaine lettuce wraps

Method1. In a large skillet, over medium heat, brown the ground beef. Drain the beef. 2. Add onions to the skillet and cook for 2-3 minutes.3. In a small bowl, combine 1/3 cup water, garlic powder, ketchup, mustard, sugar, and black

pepper.4. Add puffed amaranth, shredded cabbage.5. Turn the heat to medium low and simmer for about 20 minutes. 6. Spoon ¾ cup of Sloppy Joe filling onto each lettuce leaf, and roll.

Per ¾ cup serving: 187 calories, 17 g protein, 14.6 carbs, 6 g fat

51

Flank Steak WithChimichurri

(Makes 1 Serving)

Ingredients1/4 cup parsley leaves, stemmed1 clove garlic, coarsely chopped½ shallot, coarsely chopped1/2 small jalapeno, stemmed, seeded, and coarsely chopped3 ½ teaspoons extra-virgin olive oil1/2 tablespoon freshly squeezed lime juice1/4 teaspoon red pepper flakes or cayenne pepper1/4 teaspoon ground cumin1/4 teaspoon sea salt1/4 pound flank steak

Method1. In the pitcher of a food processor, combine the parsley, garlic, shallots, jalapeno, olive oil, lime

juice, pepper flakes or cayenne, cumin, and salt. Process the mixture until coarsely blended. Transfer from pitcher to small bowl and let sit for about 30 minutes to blend flavors.

2. Grill the flank steak over high heat until done as desired. Slice steak diagonally and top with sauce.


52

Chicken-Veggie PitaSandwich

(Makes 1 Sandwich)

Ingredients1/4 pound boneless, skinless chicken breast, cubed small1/2 teaspoon dried oregano1/2 teaspoon dried basil1/4 teaspoon dried thyme1/2 tablespoon red wine vinegar1 ½ teaspoons extra-virgin olive oil1 clove garlic, minced1/2 cup shredded Romaine lettuce1/2 medium plum tomato, diced small1/4 small cucumber, peeled, seeded, diced small1/8 small onion, minced1/2 teaspoon salt, divided use1/2 teaspoon freshly ground black pepper, divided use1 ½ ounces plain, Greek style yogurt1 whole grain 6” pita

Method1. Combine the chicken, oregano, basil, thyme, ½ teaspoon olive oil, ¼ tablespoon vinegar, and ½

of the garlic clove in a medium bowl. Let stand for about 20 minutes.2. In another bowl, combine the lettuce, tomatoes, cucumber, onion, ¼ teaspoon salt, ¼ teaspoon

pepper, and remaining vinegar. 3. In a small non-stick skillet sprayed with cooking spray, over medium-high heat, cook chicken

cubes until completely done and juices run clear. 4. Put yogurt in a small bowl, add chicken pieces, and coat chicken with yogurt.5. Fill the pita with the lettuce mixture and top with chicken.


53

Grilled Pork TenderloinWith Apple Marinade

(Makes 2 servings)

Ingredients1/4 cup frozen apple juice concentrate2 tablespoons plus 1 ½ teaspoons Dijon mustard2 tablespoons extra-virgin olive oil, divided2 tablespoons chopped fresh rosemary4 cloves garlic, peeled and minced1 teaspoon crushed peppercorns2 12-ounce tenderloins, trimmed1 tablespoon minced shallot3 tablespoons brewed black tea2 tablespoons balsamic vinegar1/2 teaspoon sea salt or to taste1/2 teaspoon freshly-ground black pepper or to taste

Method1. In a small bowl, whisk apple juice concentrate, 2 tablespoons mustard, 1 tablespoon oil,

rosemary, garlic, and peppercorns. Reserve 3 tablespoons marinade for basting.2. Place tenderloins in a shallow glass baking dish. Pour marinade over tenderloins, turning to

coat. Cover and refrigerate for 20 minutes or up to 2 hours, turning half-way through marinatingtime.

3. Heat a grill or broiler to hot.4. Combine shallot, black tea, vinegar, salt, pepper, and remaining 1 ½ teaspoons mustard and 1

tablespoon oil in a small bowl or jar with tight-fitting lid. Whish or shake until thoroughly blended. Set aside.

5. Remove tenderloins from marinade and grill, turning and basting until center of meat reaches 155 degrees F.

6. Transfer the meat to a clean cutting board and let rest for about 5 minutes, and carve into ½-inch thick slices. Drizzle the shallot dressing over the meat and serve.

165 calories, 5 g fat, 23 g protein, 5 g carbohydrate

54

Turkey Cranberry Salad(Makes 2 Servings)

Ingredients4 cups Mesculun or other baby lettuce1 medium apple, chopped4 ounces cooked turkey breast cut into pieces1/4 cup walnuts, chopped1/4 cup minced red onion1/8 cup crumbled blue cheese1/8 cup dried cranberries

Dressing Ingredients1/8 cup orange juice1 tablespoon dried cranberries1/2 tablespoon olive oil1/2 tablespoon balsamic vinegar

Method1. Make dressing by putting all ingredients in blender pitcher and blending until smooth, though

there will bits of solid cranberry. Refrigerate until ready to use.2. Make salad by putting all ingredients in a large bowl and tossing. 3. Serve salad in individual serving dishes, adding dressing right before serving.

Per serving: 330 calories, 15 g fat, 29 g carbs, 23 g protein

55

Beef Kebab(Makes 2, Serving is 1 kebab)

Ingredients1/2 pound beef tenderloin, trimmed of fat and cut into 10 cubes1 ½ tablespoons chopped fresh basil1 ½ tablespoons chopped fresh parsley1/2 tablespoon extra-virgin olive oil, divided1 clove garlic, minced1 teaspoon dried oregano1/4 teaspoon cayenne pepper8 white mushrooms1/2 red bell pepper, seeded and but into 8 pieces1/4 teaspoon sea salt2 tablespoons pesto (Combine ¼ cup toasted pine nuts, 3 cups fresh basil, ¼ cup Parmesan cheese, ½ teaspoon salt, ¼ teaspoon freshly ground black pepper and ¼ cup olive oil in blender pitcher. Process until smooth.)

Method1. In a medium bowl, combine beef, basil, parsley, garlic, oregano, cayenne pepper, and half of

olive oil. Refrigerate for about 2 hours or as long as overnight.2. If using wooden skewers, soak them in water for about 30 minutes. 3. Preheat the broiler and spray a broiler pan with cooking spray.4. Thread 5 beef cubes, 4 mushrooms, and 4 bell pepper pieces alternately onto each of 4 skewers.

Brush the skewers with the remaining olive oil. Sprinkle with sea salt. 5. Broil for about 10 minutes, turning occasionally, until beef is cooked per your liking, and

vegetables are tender.6. Brush each skewer with pesto. Serve immediately.


56

Shrimp & Scallop Paella(Makes 4 cups =2 servings. Serving size is 2 cups)

Ingredients1/2 tablespoon olive oil1/2 medium onion, chopped1/2 large green bell pepper, diced1 ounce turkey kielbasa, sliced2 cloves garlic, peeled and minced1/4 teaspoon saffron threads, lightly crushed1/2 teaspoon cayenne pepper1 bay leaf 1/4 cup, plus 2 tablespoons white rice 4 ounces bottled clam juice1/2 cup water2 plum tomatoes, seeded and chopped1/4 cup frozen peas8 Manzanilla olivesAbout 25 large shrimp, peeled and deveined1/4 pound sea scallops

Method1. In a non-stick Dutch oven, heat the oil over medium-high heat. Add the onion, bell pepper, and

kielbasa. Cook, stirring occasionally, for about 5 minutes. 2. Stir in garlic, saffron, cayenne pepper, and bay leaf, and cook, stirring often, for about 2

minutes. Add the dry rice and cook for 1 minute, stirring. 3. Pour in the clam juice and ¼ cup water. Bring to a boil and cover pan with lid. Reduce heat to

medium-low and simmer for 10 minutes.4. Stir in the tomatoes, peas, olives, and remaining ¼ cup water. Cover and return to a simmer.

Cook for about 15 minutes, or until the rice is almost tender.5. Stir in the shrimp and scallops. Cover and cook for 8-10 minutes longer, or until rice is

completely tender and seafood is cooked through.6. Serve hot. Refrigerate leftover and reheat in a small amount of water or clam juice.


57

Dill Salmon Burger(Makes 4 Servings, Serving is 1 burger, including bun)

Ingredients1 14.75 ounce can salmon, drained1 small onion, minced1 large egg1/3 cup fine bread crumbs1/4 cup light mayonnaise1 ½ teaspoons dried dill1/2 teaspoon sea salt1/2 teaspoon cayenne pepper 2 tablespoons Greek yogurt1 teaspoon Dijon mustard4 whole wheat rolls (2 oz each)Lettuce leavesTomato slices

Method1. Preheat oven to 350 degrees F. Coat a small baking sheet with ½ teaspoon olive oil.2. In a large bowl, mix together salmon, onion, egg, bread crumbs, mayonnaise, dill, salt, and

pepper. When well combined, use about ½ cup of mixture each, to form 4, 4-inch patties that are evenly thick.

3. Place the patties on the baking sheet and bake for about 22 minutes or until lightly browned anddone all the way through.

4. In a small bowl, combine the mustard and yogurt. Spread on roll right before serving. 5. Put patty on roll spread with mustard/yogurt and top with lettuce and tomato. 6. Patties without buns can be refrigerated for 2-3 days and reheated.

Per serving: 320 calories, 12 g fat, 25 g protein, 29 g carbs

58

Feta & Sundried TomatoChicken with Zucchini

(Makes 1 serving)

Ingredients1 teaspoon olive oil, divided1 tablespoon feta cheese, crumbled2 teaspoons dried basil1 tablespoon finely chopped sundried tomatoes4 ounces boneless, skinless chicken breast, pounded to ½” thick1 teaspoon freshly ground black pepper, divided1/2 teaspoon sea salt1 medium zucchini, sliced into thick rounds1/2 teaspoon cayenne

Method1. Preheat oven to 350 degrees F. Lightly oil a baking dish with 1 teaspoon olive oil.2. In a small bowl, mix the feta, basil, sundried tomatoes, ½ teaspoon black pepper, and sea salt.

Set aside. 3. Lay the chicken flat in the baking dish. Spoon the feta mixture onto center of the chicken. Fold

the chicken over the filling and secure with a toothpick.4. Add zucchini rounds to the baking dish. Drizzle 1 teaspoon olive oil over zucchini and sprinkle

cayenne pepper over top.5. Bake for 15-20 minutes, until chicken tests done when juices run clear when cut.


59

Spinach-Mushroom Pie(Makes 6 servings, 1 serving is 1/6 of pie)

Ingredients1 10-ounce package frozen spinach, thawed and squeezed dry4 eggs, lightly beaten 1 cup low fat ricotta cheese3/4 cup freshly grated Parmesan cheese3/4 cup white button or crimini mushrooms, chopped4 large scallions, finely chopped1/2 teaspoon dried basil1/2 teaspoon dried oregano1/2 teaspoon dried thyme1 teaspoon sea salt1 teaspoon freshly ground black pepper1/2 teaspoon cayenne pepper

Method1. Preheat oven to 350 degrees F. Oil a 9-inch pie plate.2. In a large bowl, combine all ingredients until thoroughly combined. 3. Pour mixture into oiled pie plate. 4. Bake for about 25 mintues or until browned and completely set. 5. Let cool for about 20 minutes. Cut into 6 pie-shaped slices. Serve hot. (Can be refrigerated for

2-3 days and reheated.)

178 calories, 10 g fat, 6 g carbs, 15.5 g protein

60

Turkey Tortilla Pie(Makes 4 Servings)

Ingredients3 corn tortillas1/2 tablespoon olive oil1/2 medium yellow onion, diced1/2 medium green bell pepper, diced1 clove garlic, peeled, minced1/2-pound ground turkey breast1 tablespoon chili powder1 teaspoon ground cumin1 teaspoon ground oregano1 teaspoon sea salt1 teaspoon cayenne pepper1 14-ounce can diced tomatoes1 cup frozen corn kernels1/3 cup chopped black olives1 4-ounce can chopped green chilies, drained3/4 cup reduced-fat cheddar cheese, shredded

Method1. Preheat oven to 400 degrees F. 2. Spray tortillas on both sides with olive oil. Put the tortillas in a stack and cut into thin strips.

This can be easily done with a sharp pizza cutter. Place tortilla strips in single layer on a baking sheet. Bake until crispy. Remove from oven, but leave oven on.

3. In a large skillet, heat olive oil. Add onion, green pepper, garlic, and turkey. Cook until turkey isdone, about 10-14 minutes.

4. Add chili powder, cumin, oregano, salt, cayenne, tomatoes, corn, olives, and green chilies to skillet. Stir and cook for about 2 minutes.

5. Turn skillet mixture into a 8x8 casserole dish. Place crisped tortilla chips on top. Sprinkle cheese on top.

6. Bake for about 20 minutes, or until cheese is melted and bubbly.7. Serve hot, and can be reheated for leftovers.

275 calories, 9.5 g fat, 16 g carbs, 30 g protein

61

Mid-East GrilledChicken Breast

(Makes 2 Servings)

Ingredients1/4 cup low-fat plain yogurt1 ½ teaspoons tomato paste1 green onion, chopped1 clove garlic, peeled and quartered1 piece gingerroot (about 1-inch) peeled and coarsely chopped1/2 teaspoon ground cumin1/2 teaspoon ground coriander1/2 teaspoon sea salt1/4 teaspoon cayenne pepper2 chicken breasts halves (bone in)1 tablespoon fresh parsley, chopped

Method1. In a blender pitcher, combine yogurt, tomato paste, green onions, garlic, ginger, cumin,

coriander, salt, and cayenne pepper. Process until smooth.2. Arrange chicken in a shallow baking dish. Coat chicken with yogurt mixture. Cover and

refrigerate for1 hour or up to 24 hours. Remove from refrigerator 30 minutes before cooking.3. Preheat grill to medium-high. Place chicken on grill. Turning occasionally, cook until chicken

juices run clear. (You can also cook chicken in oven for about 30 min. at 350 degrees for about 50 minutes.)


62

Beef/Cucumber/TomatoSalad

(Makes 1 Serving)

Ingredients1/2 tablespoon extra-virgin olive oil1 tablespoon apple cider vinegar1 tablespoon water1 ¼ tablespoons sugar1/2 teaspoon dried basil1/2 large cucumber, peeled, thinly sliced1/2 large tomato, sliced1/4 red onion, thinly sliced1/4 teaspoon sea salt or to taste1/4 teaspoon freshly ground black pepper or to taste2 cups Romaine lettuce leaves, washed and torn into bite-size pieces4 ounces deli-style natural roast beef (such as Applegate), chopped

Method1. Combine olive oil, vinegar, water, sugar, and basil in a jar with a lid. Shake to blend, and

refrigerate for at least 40 minutes before using.2. Put torn lettuce on plate. Evenly distribute chopped beef over lettuce.3. In a bowl, combine cucumber, tomato, onion, salt, and pepper. Spoon over top of lettuce and

meat on plate.4. Drizzle vinegar dressing over salad right before serving.


63

Turkey & Balsamic Wrap(Makes 2 Wraps)

Ingredients1/2 small red onion, thinly sliced1/8 cup balsamic vinegar2, 10-inch whole-wheat tortillas1/2 cup shredded sharp Cheddar cheese4 slices (about 4 ounces) deli turkey

Method

1. In a small bowl, combine the onion and vinegar. Let marinate for about 5 minutes. Drain the onions.

2. Heat tortillas in a large nonstick skillet over medium-high heat until warm on one side; flip and warm other side.

3. Sprinkle half of cheese on one half of one tortilla and cover with 2 slices turkey. Top with ½ of onion. Fold the tortilla in half. Put filled tortilla back in skillet and flatten with spatula. Cook until the cheese starts to melt, about 2 minutes. Flip and continue to cook until the second side is golden.

Per serving: 261 calories, 10 g fat, 25 g carbs, 23 g protein

64

Honey-Glazed ChickenWings with Snow Peas

(Makes 1 serving)

Ingredients1/2 teaspoon extra-virgin olive oil, plus a little extra for brushing baking sheet3/4 pound chicken wings (about 5-6), split at joints, tips removed1/2 teaspoon smoky paprika1/2 teaspoon curry powder1/2 teaspoon ground cumin1/2 teaspoon garlic powderSea salt to taste3 ounces snow peas, sliced lengthwise1/2 tablespoon soy sauce1 lime, divided use1/2 tablespoon honeyMethod

1. Preheat oven to 425 degrees F. Brush a baking sheet with a dab of olive oil.2. Put the chicken wings in a medium bowl. 3. In a small bowl, mix together the paprika, cumin, curry powder, garlic powder and about 1/2

teaspoon sea salt (or to taste). Sprinkle mixture over chicken wings to coat them evenly. 4. Place wings on the baking sheet in a single layer. Roast for about 30 minutes, turning pan about

half-way through roasting time to ensure even roasting.5. Meanwhile, put about 1 ½ cups of water in a small saucepan. Add about 1/2 teaspoon of salt to

water, and bring to boil over high heat. Add snow peas to the water and cook for about 1 minute, just until snow peas are bright green. Drain peas and rinse under cold water. Transfer peas to a small bowl. Toss with 1/2 teaspoon olive oil, ¼ teaspoon soy sauce, and the juice of half the lime. Cut the other half of the lime into 2 wedges to serve with meal.

6. In a medium bowl, whisk the remaining soy sauce and the honey. Add the cooked chicken wings and toss to coat. Serve with snow peas and the lime wedges.

478 calories, 38g protein, 17g carbs, 28 g fat

65

Scallops with Avocado-Kiwi Salsa

(Makes 2 servings)

Ingredients1/2 avocado, diced1 kiwi, peeled and chopped2 tablespoons finely chopped red onion2 tablespoons finely chopped red bell pepper1 tablespoon finely chopped fresh cilantro1 jalapeno pepper, finely chopped1/2 tablespoon freshly squeezed lime or lemon juice1/2 teaspoon sea salt, divided1/2 teaspoon freshly ground black pepper, divided3/4 pounds dry sea scallops with tough muscle removed (not packed in water)

Method1. In a small bowl, combine the avocado, kiwi, onion, bell pepper, cilantro jalapeno, lime

juice, 1/4 teaspoon of the salt and 1/4 teaspoon of the black pepper.2. Heat the oil in a large nonstick skillet over medium-high heat. Dry scallops with a paper

towel, and sprinkle them with remaining salt and freshly ground black pepper.3. Add scallops to hot skillet and cook for 2-3 minutes per side or until the scallops are

opaque and lightly browned. Transfer scallops to serving plates and spoon the salsa over thescallops.


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Chicken Piccata(Makes 2 servings)

IngredientsAbout 6 ounces boneless, skinless chicken tenders1 tablespoon flour2 tablespoons olive oil1 tablespoon freshly squeezed lemon juice1 tablespoon chopped fresh parsley1 teaspoon capers, minced1/2 teaspoon freshly ground black pepper1/2 teaspoon sea salt

Method1. On a hard work surface, pound the chicken tenders to ¼-inch thickness. Add half of salt

and half of black pepper to the flour.Dredge the chicken pieces in the flour. 2. Over medium-high heat, add oil to a large, non-stick skillet, and heat until oil sizzles.

Put the chicken pieces in the skillet in a single layer. Cook for about 2-3 minutes per side, until lightly browned and cooked completely.

3. Add the lemon juice, parsley, and capers to the skillet. Bring the mixture to a simmer and continue to simmer for about 2-3 minutes. Season the chicken with remaining salt and pepper. Transfer chicken and juices to serving plates.

235 calories 21 g protein, 4 g carbs, 15 g fat

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Mexican Pumpkin-SeedChicken

(Serves 2)

Ingredients1 teaspoon safflower oil1/4 onion, chopped small1/4 cup red bell pepper, chopped small1/2 teaspoon ground cumin1 teaspoon dried oregano1/4 teaspoon sea salt1/2 tablespoon flour1/4 teaspoon freshly ground black pepper1/2 cup chicken broth1/2 pound boneless, skinless chicken tenders1/4 cup pumpkin seeds

Method1. Heat the safflower oil in a large non-stick skillet over medium-high heat. Add the combined

onion, bell pepper, cumin, oregano, black pepper, and salt. Put a lid on the skillet and cook for about 3 minutes.

2. Sprinkle the flour over the vegetables. Add the chicken broth and cook, stirring constantly for about 2 minutes or until thickened. Add the chicken to the skillet, cover skillet with the lid, and cook until chicken is cooked through. Add the pumpkin seeds and stir sauce.

3. Transfer chicken and sauce to serving plates.


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Asian Slaw(Serves 2)

Ingredients3 cups shredded green cabbage3 scallions, thinly sliced1/2 large carrot, shredded1/2 red bell pepper, cut into thin strips1 apple, peeled, diced1/4 cup salted peanuts, coarsely chopped1 ½ tablespoon rice vinegar1/2 tablespoon sugar1 teaspoon sesame oil1 teaspoon grated fresh ginger1/2 teaspoon sea salt

Method1. Combine the cabbage, scallions, carrot, pepper, apple, and peanuts in a large bowl. In a small

bowl, combine the vinegar, sugar, oil, ginger, and salt. Pour dressing over the cabbage salad andtoss.


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Ginger Pork Stir-Fry(Makes 2 servings)

Ingredients6-ounce pork sirloin, trimmed and cut into strips1 ½ tablespoons soy sauce, divided1/2 tablespoon cornstarch1/2 tablespoon peanut oil, divided1/2 green bell pepper, sliced1/2 carrot, thinly sliced1/2 sweet onion, sliced1 tablespoon finely grated fresh gingerroot2 cloves garlic, minced1/2 cup baby corn1/4 cup dry-roasted peanuts

Method1. Put cut pork strips into a small bowl. Add ½ tablespoon of the soy sauce and coat meat.

Sprinkle meat with cornstarch.2. In a large, non-stick skillet, heat half of the peanut oil over medium-high heat. Add pork strips

to skillet and cook for about 4 minutes or until pork is cook through. Transfer pork to a plate. Add remaining peanut oil to skillet, along with pepper, carrot, onion, ginger, garlic, and corn. Stirring often, cook until carrots and pepper are just crisp tender. Put the cooked pork strips and remainder of soy sauce into the skillet. Continue cooking while stirring for about 2 minutes.

3. Serve hot, but refrigerated leftovers can be reheated.

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Steak Souvlakis(Makes 2 servings)

Ingredients3/4 tablespoon extra virgin olive oil1/2 tablespoon red wine vinegar1 teaspoon minced garlic1/2 teaspoon dried oregano1/2 teaspoon dried basil1/4 teaspoon sea salt1/2 teaspoon freshly ground black pepper3/4 pound flank steak6 tablespoons plain, non-fat Greek yogurt1/2 cucumber, grated1 tablespoon chopped fresh mint leaves1 small bell pepper, cut into thin strips1/2 medium onion, cut into thin strips2 10-inch whole wheat sandwich wraps, heated as directed on package, just prior to filling them4 Romaine lettuce leaves

Method1. In a small bowl, combine about ½ tablespoon of the olive oil, ½ of the minced garlic, oregano,

basil, red wine vinegar and salt and pepper. Add steak to bowl and let marinate for about 15-20 minutes.

2. Heat grill or heavy skillet on stove top to medium-hot. 3. In a small bowl, combine until blended the yogurt, cucumber, mint, and remaining garlic, sea

salt and pepper to taste. 4. Grill steak for about 6 minutes per side or until thoroughly cooked to 140 degrees F on an

instant-read meat thermometer. Transfer steak from grill to cutting board and let rest for about 5minutes before slicing.

5. While the steak is grilling, slice peppers and onions. While the steak is cooling, heat remaining olive oil in a large non-stick skillet, over medium-high heat. Add sliced peppers and onions and cook just until crisp tender, about 4-5 minutes.

6. Slice steak, thinly, across the grain. On each wrap, layer 2 lettuce leaves, steaks, peppers and onions, and yogurt sauce. Roll wraps. For easy eating (or to take for work lunch the next day) wrap in foil.

Per serving: 333 calories 13 g fat 31 g carbs 24 g protein

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Chicken and CranberrySkillet Dinner

(Makes 2 servings)

Ingredients1/2 pound chicken tenders, cut in half on the diagonal1/2 teaspoon dried thyme, divided1/2 teaspoon sea salt, divided1/2 teaspoon freshly ground black pepper1 tablespoon safflower oil, divided1 crisp type apple such as Gala or Fuji, thinly sliced1/2 large red onion, quartered and sliced1/2 cup apple cider, divided1/2 cup fresh or frozen (thawed) cranberries1/2 tablespoon flour

Method1. Sprinkle the chicken tenders with 1/4 teaspoon thyme, sea salt, and pepper, covering both sides

of the meat.2. In a large skillet, over medium-high heat, heat ½ tablespoon oil. Reduce heat to medium and

add the chicken tenders. Cook the chicken for 2-3 minutes per side, until browned on both sides. Transfer to a plate.

3. Add remaining ½ tablespoon oil to the skillet. Add apple slices, onion, 1 tablespoon cider, and the remaining thyme and sea salt. Stir to combine, and continue to cook until apples and onions are just tender, about 3-4 minutes.

4. Add cranberries to skillet mixture. Sprinkle flour over everything in the skillet. Cook, stirring for about 1 minute.

5. Return chicken tenders to the skillet. Pour remaining cider into the skillet. Cover skillet with a lid and cook, stirring once or twice, until sauce has thickened and chicken is cooked through, about 3 minutes more.


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Easy Chicken &Vegetable Oven Dinner

(Makes 2 servings)

Ingredients1/8 cup honey Dijon mustard1 teaspoon dried tarragon1/2 teaspoon sea salt1/2 teaspoon fresh ground black pepper1 bone-in whole chicken breast (to be cut into 2 serving pieces)1/2 of a 1-lb bag of baby carrots1/2 pound fresh asparagus, trimmed

Method1. Preheat oven to 400 degrees F. Spray a 9x13- inch baking dish with olive oil spray.2. In a medium bowl, mix mustard, tarragon, salt, and pepper. Add chicken and toss to coat

completely. Place the chicken in the center of the prepared baking dish. Pour any of the remaining mustard mixture in the bowl on top of the chicken.

3. Put carrots in dish around chicken. Put dish in oven and bake for about 25 minutes. 4. Add asparagus to dish and return dish to the oven. Cook for another 12-15 minutes, until

chicken is cooked through and asparagus is tender. 5. Discard chicken bones, and serve on platter with vegetables.


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Buffalo Chicken Salad(Makes 2 Servings)

Ingredients1 tablespoon melted unsalted butter1/4 cup hot sauce1 large skinless, bonelss chicken breast1/2 tablespoon extra virgin olive oil1/2 cup crumbled blue cheese1/4 cup sour cream2 stalks celery, thinly sliced1/4 small red onion, thinly sliced1/2 carrot, thinly sliced1/2 head iceberg lettuce cut into 2 wedges

Method1. Preheat a grill or heavy skillet to high.2. Mix the melted butter and hot sauce in a large bowl. Transfer half of the butter mixture to a

small bowl, for brushing on while grilling or cooking.3. Brush chicken with olive oil for the grill or put in skillet if pan-cooking the chicken. Grill or

cook chicken for about 3-4 minutes on one side. Turn the chicken over and brush cooked side with the butter/sauce. Continue cooking for about 10 minutes until chicken is done through. Transfer to cutting board and let rest for about 5-6 minutes. Cut into bite-size pieces. Put the chicken in the large bowl that contains the butter/hot sauce mixture. Coat chicken with mixture.

4. To make the dressing: puree the crumbled blue cheese and sour cream in a blender until smooth (or mix by hand for a chunkier dressing).

5. Add the celery, onion, and carrot to the bowl with the chicken. (At this point, the chicken mixture can be refrigerated and used later.)

6. Right before serving, put one lettuce wedge on each plate. Put chicken picture on plate. Drizzle with the blue-cheese dressing.

Per Serving: 354 calories 17 g fat 12 g carbs 36 g protein

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Salmon and Black BeanStir-Fry

(Makes 2 Servings)

Ingredients1/8 cup water1 tablespoon rice vinegar1 tablespoon black bean garlic sauce (in Asian Foods section of supermarket)1/2 tablespoon rice wine or dry sherry1 tablespoon cornstarch1/4 teaspoon (or less) of red pepper flakes or ground cayenne pepper1/2 tablespoon olive oil or peanut oil1/2 pound salmon, skinned and cut into 1” cubesAbout 3 cups mung bean sproutsSmall bunch green onions, chopped

Method1. Whisk together the water, vinegar, black bean-garlic sauce, rice wine, cornstarch, and pepper

in a small bowl.2. Heat olive or peanut oil in a large non-stick skillet over medium-high heat. Add salmon to

skillet and cook, stirring for 2 minutes. Add bean sprouts, green onions, and sauce from small bowl to the skillet. Cook, stirring, until the sprouts are just crisp tender, about 2-3 minutes.

Per serving: 302 calories 12 g carbs 26 g protein 17 g fat

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Tangy Chicken(Makes 2 Servings)

1/2 cup chicken broth 1 tablespoon red-wine vinegar1 tablespoon orange marmalade3/4 teaspoon Dijon mustard1/2 teaspoon cornstarch1/2 pound chicken tenders1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1 tablespoon olive oil, divided1 large shallot, minced1 teaspoon freshly-grated orange or lemon zest

Method1. In a medium bowl, combine and whisk broth, vinegar, marmalade, mustard, and cornstarch.2. Sprinkle the chicken tenders with salt and pepper. Heat 2 teaspoons of the oil in a large non-

stick skillet over medium-high heat. Add the chicken tenders and cook until golden browned, about 2 minutes per side. Transfer to a plate and cover to keep warm.

3. Add remaining 1 teaspoon oil and shallots to the skillet and cook for about 30 seconds. Whisk the broth again and add it to skillet. Bring to a simmer while scraping up any browned bits witha spatula, and continue to simmer for about 45 seconds or until just starting to thicken. Add cooked chicken to skillet and return to simmer. Turning once, cook until chicken is heated through, about 1 minute.

4. Transfer to serving plates and spoon sauce over chicken. Garnish with orange or lemon zest.


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Tuna- Cannellini Salad(Makes 2 Servings)

Ingredients1 6-ounce can chunk light tuna, drained1 cup cannellini beans 6 cherry tomatoes, quartered2 green onions, trimmed and sliced1 tablespoon olive oil1 tablespoon lemon juice1/4 teaspoon salt1/4 teaspoon freshly ground black pepper, or to taste

Method1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt, and pepper in a medium bowl.

Stir gently. Refrigerate until ready to serve. Salad may be refrigerated for a day after it is put together.

Per serving: 253 calories, 8 g fat, 20 g carbohydrates 31 g protein

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RoastBeef/Tomato/Avocado

Grilled Sandwich(Makes 1 Serving)

Ingredients2 slices reduced-calorie multi-grain bread2 ounces deli roast beef2 large slices tomato (such as beefsteak tomato)1/4 avocado, sliced1/4 cup baby arugula1 teaspoon Dijon mustard1/4 teaspoon olive oilSea salt and freshly ground black pepper if desired

Method1. On one slice of the bread, spread the mustard, and top with the roast beef, tomato slices,

avocado slices, and arugula. If desired, season with sea salt and freshly ground black pepper. Put other slice of bread on top and brush bread with olive oil.

2. Heat a grill pan over medium-high heat. Place sandwich on hot grill pan. Grill each side for about 1-2 minutes. Serve hot.

249 calories 17 g protein 24 g carbs 10 g fat

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Creamy Broccoli Soup(Makes 2 servings, about 1 ½ cups each)

Ingredients2 tablespoons olive oil, divided1/2 onion, chopped2 cups low-sodium vegetable broth1/2 pound broccoli florets, washed and coarsely chopped1 cups fresh spinach, chopped1 ½ tablespoons flour1/2 teaspoon salt1/4 teaspoon freshly grated nutmeg1/4 teaspoon curry powderFreshly ground black pepper to taste

Method1. Heat ½ tablespoon of the olive oil in a large pot, over medium-high heat. Add the onion and

cook for about 4-5 minutes.2. Add the broth and broccoli to the pan and cover the pan with a lid. Turn heat to low and

simmer for about 15 minutes or until broccoli is tender. Turn off the heat. 3. Add the spinach, and stir until the spinach is wilted. Use in immersion blender to blend in pan,

or transfer the mixture to pitcher of blender and puree until smooth.4. In a small pan over medium heat, heat the remaining oil. Add flour to heated oil, and whisk

until smooth. Set aside.5. Put the soup in a pot over medium-high heat and bring to a boil, but do not let it boil. Reduce

heat to low and maintain a gentle simmer. Add the flour mixture and stir until the soup thickens. Remove from heat.

6. Add salt, nutmeg, curry, and black pepper.

Per serving: 200 calories 6 g protein 17 g carbs 14 g fat

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Simple Cauliflower Salad(Makes 2 servings of 1 ½ cups each)

Ingredients2 ½ tablespoons reduced-fat mayonnaise1 tablespoon apple cider vinegar1 small shallot, chopped1/2 teaspoon caraway seeds (Optional if you don’t care for caraway)1/4 teaspoon freshly ground black pepper1/4 teaspoon sea salt1 ½ cups chopped cauliflower florets 1 cup chopped Romaine hearts1/2 Granny Smith or other tart apple, chopped

Method

1. In a large bowl, whisk the mayonnaise, vinegar, caraway (if using), pepper, and salt. Add the chopped cauliflower, romaine, and apple to the bowl and toss to coat the vegetables with the dressing.

Per 1 ½ cup Serving: 81 calories 3 g fat 13.5 carbs 3 g protein

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Chickpea Curry(Serves 4)

Ingredients1 tablespoon olive oil1 onion, minced1 clove garlic, minced1 teaspoon fresh ginger root, finely chopped3 whole cloves1 (2 inch) stick cinnamon, crushed½ teaspoon ground cumin½ teaspoon ground coriandersalt½ teaspoon cayenne pepper ½ teaspoon ground turmeric1 (15 ounce) can garbanzo beans ½ cup chopped fresh cilantro

Method:1. Heat oil in a large frying pan over medium heat, and fry onions until tender.2. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric.

Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo beans and their liquid. Continue to cook and stir until all ingredients are well blended and heated through. Remove from heat. Stir in cilantro just before serving, reserving 1 tablespoon for garnish.

Per Serving: 135 calories, 4.5 g fat, 20.5 g carbs, 4 g protein

Dijon Snapper(Serves 1)

Ingredients

¼ lb fish fillet

1 teaspoon Dijon mustard

1 teaspoon light mayonnaise

2 tsp Japanese breadcrumbs

Method:

Coat and bake for 10 minutes in a 350 degree oven.


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SNACK RECIPES

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Soy Sesame Kale ChipsIngredients1 small bunch of Lacinato kale (about 8 ounces)1 ½ tablespoons extra-virgin olive oil1 tablespoon soy sauce1 tablespoon sesame seeds

Method1. Preheat oven to 300 degrees F. 2. Rinse kale and blot it dry with paper toweling. 3. Tear leaves from the rib. Tear leaves into 4-inch pieces.4. Pour oil and soy sauce into a large bowl and mix. Put kale pieces into bowl, and coat the kale

evenly.5. Arrange the kale leaves in a single layer on 2 large baking sheets. Don’t overcrowd or the kale

won’t get crispy. Sprinkle the sesame seeds over the kale pieces. 6. Bake until kale is crispy but not browned. Check often, as the kale can suddenly go from not

crisp to brown. 7. Cool. Store in airtight container for about 6-7 days.

Serving size is about 1/3 cup: 18 calories per serving, 1.4 g fat, .2 g protein, 1 g carbs

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Spicy Almonds(Makes 4 cups, Serving size is 2 tablespoons)

Ingredients1 tablespoon water1 large egg white1 pound (about 4 cups) unblanched almonds1/2 cup sugar1 tablespoon sea salt1 teaspoon smoked paprika1 teaspoon ground cumin1 teaspoon ground coriander1/2 teaspoon chili powder1 teaspoon olive oil

Method1. Preheat oven to 300 degrees F. Lightly oil a rimmed baking sheet with 1 teaspoon olive oil.2. In a large bowl, combine 1 tablespoon water and egg white, and whisk until foamy. 3. Add almonds to bowl and stir gently to coat almonds.4. Put almonds in a colander and let drain for about 5 minutes.5. Combine sugar, sea salt, paprika, cumin, coriander, and chili powder in a bowl, and stir with

fork. Add drained almonds to bowl and toss to coat almonds evenly. 6. Spread almonds in single layer on oiled baking sheet. Bake at 300 degree for 15 minutes.

Reduce heat to 275 degrees, turn almonds with a spatula, and put back in oven. Bake for an additional 40 minutes, stirring about every 10 minutes.

7. Remove from oven and cool for 7-8 minutes. Break apart if clusters have formed. Cool completely before storing in an airtight container.

Per 2-tablespoon serving: 98 calories, 7.2 g fat, 3.1 g protein, 6 g carbs

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Almond Cookies(Makes 24 small cookies)

Ingredients1/2 cup unsalted butter, softened1/2 cup powdered sugar3/4 cup ground almonds1 cup unbleached flour1 teaspoon vanilla or almond extract

Method1. Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.2. In a mixer bowl, beat together the butter and sugar until well blended. Slowly blend in

remaining ingredients.3. With floured hands, shape dough into 1-inch balls and place on baking sheet. Bake for 15-18

minutes. Cookies will not brown, but will become firmer. Cool on baking sheet for about 4-5 minutes, then remove by sliding a thin metal spatula underneath each cookie and lifting off thesheet.

Per cookie: 86 calories, 7 g carbs, 1 g protein, 6 g fat

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Updated: august 6, 2015 · Herb Frittata (Serves 1) Ingredients 1 medium onion, diced 1 ½...

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