Sometimes eating right can be a chore. Not sure what to make or need to try something new? Check out some of these recipes and send us your comments.

Pesto Chicken    

Makes 1 serving ready in about 25 minutes

 

Ingredients;

4oz boneless, skinless chicken breast

1/2c artichoke hearts, rinsed

1/2oz fresh basil leaves

2tsp olive oil

1/2 tabelspoon of Parmeasan cheese

1/4 tsp black pepper

1/4 tsp of cayenne pepper

1/4 c cooked amaranth

Olive oil cooking spray

1. Heat pan over medium heat. Lightly spray with olive oil cooking spray and add chicken.

2. Cook chicken with a lid on for most of the cooking. When almost cooked, add the artichoke hearts an cook for 1 minute.

3. Meanwhile, in a food processor, blend basil, olive oil, cheese and seasonings until you get a paste like consistency.

4. Place chicken and artichokes on top of the cooked amaranth and top with pesto mixture.

Calories 429

Fat 15g

Carbs 38g

Fiber 10g

 

 

 

Chicken Kabobs & Red Pepper Hummus with Pita Chips

Makes 1 serving Ready in 30 minutes

 

Ingredients;

6oz boneless skinless chicken breast

1/4 tsp black pepper

1/2c chickpeas

1 roasted red pepper

1/2 tsp cayenne pepper

2 tsp olive oil

2tbsp lemon juice

1 (12 oz ) whole wheat pita pocket

Olive oil cooking spray

Wooden skewers (optional)

Preheat oven to 425 to 450.

1.  Cut chicken into large chunks and thread onto 1-2 skewers.

2. Sprinkle chicken skewers with black pepper

3. Spray a baking sheet lightly with olive oil cooking spray and place kabobs on the sheet. Bake for 10-12 minutes, flip skewers, and bake for another 10-12 minutes.

4. Meanwhile, in a food processor, blend chickpeas, roasted red pepper, cayenne, lemon juice and olive oil until smooth. Cut pita into quarters and then into eights.

5. Serve skewers with hummus and pita.

Cal 525

Pro 52g

Fat 15g

Carbs 52g

Fiber 12g

 

 

Cincinati Chili

 

 

1c chopped yellow onion

1 lb extra lean ground turkey

4 cloves garlic, minced

2 tbsp chili powder

2 tsp dried oregano

1 1/2 tsp ground cinnamon

1/4 tsp ground allspice

1 tbsp unsweetened cocoa powder

2 cups jarred low sodium tomato sauce

2 cups low sodium beef broth

1 cup canned pure pumpkin

1 15oz can kidney beans, rinsed

2 tbsp apple cider vinegar

1 tbsp honey

14 oz whole wheat spaghetti

4 oz shredded low fat cheddar cheese

Instructions

Sautee onion until softened, add ground turkey and cook until brown. stir in garlic and seasonings, cook for 1 minute then transfer to a slow cooker. Add in the cocoa powder, tomato sauce, broth, pumpkin, beans, vinegar and honey. Stir well and cook on low for 6-8 hours.

To serve, cook spaghetti as directed on package and divide evenly among serving dishes. Top with chili and cheese, dividing evenly.

Per serving

Calories 375

Fat 4g

Protein 30g

Carbohydrates 59g

Fiber 12g

 

 

 

 

 

 

 

 

Spanish Scramble

Ingredients:

6 egg whites

1 egg yolk

1/2 tsp dried oregano

1/2 tsp paprika

Pinch of crushed saffron, optional

1 tsp sunflower, safflower or grape seed oil

2 slices whole wheat bread, cubed

1 zucchini, julienned

1 red bell pepper, minced

1 plum tomato, chopped

Instructions:

in a medium bowl, whisk egg whites, yolk, oregano, paprika and if desired, saffron. set aside.

In a large skillet, heat oil on high. Add bread, zucchini, bell pepper and tomato and sautee, stirring constantly, until vegitables soften and begin to brown, about 3 minutes. drizzle egg mixture over top and stir constantly until eggs are cooked, about 3 minutes.

Makes  2-  1 1/2c servings

Calories 206

Protein 18g

Carbohydrates 21g

Fat 6g

Fiber 5g

 

 

 

 

 

 

 

Applesauce Pumpkin Muffins 

1c old fashioned oatmeal ( not instant )

1/2c unsweetend applesauce

1/2c canned pumpkin

2 large egg whites + 1 yolk slightly beaten

2tbsp + 1tsp canola oil

1 tbsp double-acting baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp ground nutmeg

1 tsp pumpkin pie spice

1/2 c non fat milk

1/2 c flour ( whole wheat pastry flour )

1/2 c dried cranberries

1/4 cup splenda or stevia

 

Preheat oven to 375 degrees and line muffin pan or spray lightly with non stick spray

In a large bowl combine dry ingredients and mix well.  Make a well in the center- set aside.

In a seprate bowl, combine wet ingredients and mix until blended, then pour into well of dry mix.

Mix together until moistened well and pour into prepared muffin cups.

Bake at 375 degrees for 15-20 minutes or until lightly browned on top

Cal 189

Cal from fat 78

Pro 6g

Carb 21g

 

 

 

 Pinto, Black, and Red Bean Salad with Grilled Corn

  1 cup halved heirloom grape or cherry tomatoes
  3 ears shucked corn
  1 medium white onion, cut into 1/4-inch-thick slices
  1 jalapeño pepper
  1 tablespoon olive oil
  Cooking spray
  1/3 cup chopped fresh cilantro
  1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
  1 (15-ounce) can no-salt-added black beans, rinsed and drained
  1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  2 diced peeled avocados

Preparation
1. Preheat the grill to medium-high heat.
2. Place the tomatoes in a large bowl, and sprinkle with 1/2 teaspoon salt. Let stand 10 minutes.
3. Brush corn, onion, and jalapeño evenly with oil. Place vegetables on grill rack coated with cooking spray. Grill corn for 12 minutes or until lightly charred, turning after 6 minutes. Grill onion slices and jalapeño 8 minutes or until lightly charred, turning after 4 minutes. Let vegetables stand 5 minutes. Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño; discard stem. Add corn, onion, and jalapeño to tomato mixture; toss well. Add remaining 1/2 teaspoon salt, cilantro, and next 4 ingredients (through kidney beans) to corn mixture; toss well. Top with avocado

Makes 12 servings ( 2/3 cup )

Calories: 141 Calories 141

Protein 5 g

Carbohydrtes 18

Fiber 6 g

Chicken-Tortilla Pie

  2 cups shredded cooked chicken breast
  1/4 cup Fresh Salsa 
  1 cup spicy black bean dip (such as Guiltless Gourmet)
  4 (8-inch) multigrain flour tortillas (such as Tumaro's)
  1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
  Cooking spray

Preheat oven to 450

 1. Combine chicken and salsa in a medium bowl.

 2. Spread 1/4c black bean dip over each tortilla.

 3. Top each tortilla evenly with chicken and 2 tablespoons of cheese.

 4. Stack tortialls in a 9 inch springform pan coated with cooking spray.

 5. Bake at 450 for 30 minutes or until cheese is melted.  Remove sides of pan and cut into 4 pie wedges. Serve immediately.

Calories 380

Protein 39 g

Carbohyrates 28 g

Fat 11g

Sodium 660 mg

Tip* You can use a rotisserie chicken instead of cooked chicken breast, just be aware it will increase the sodium.

 

Chipoltle Chicken Taco Salad

Dressing:
1/3 cup chopped fresh cilantro
2/3 cup light sour cream 
1 tablespoon minced chipotle chile, canned in adobo sauce 
1 teaspoon ground cumin 
1 teaspoon chili powder 
4 teaspoons fresh lime juice 
1/4 teaspoon salt 

Salad:
4 cups shredded romaine lettuce 
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts ) 
1 cup cherry tomatoes, halved
1/2 cup diced peeled avocado
1/3 cup thinly vertically sliced red onion 
1 (15-ounce) can black beans, rinsed and drained 
1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained

Preparation

To prepare dressing, combine first 7 ingredients, stirring well.

Combine lettuce and remaining ingredieants in a large bowl, add dressing and toss gently. Serve immediately.

Tip* For a spicier salad, add adobo sauce to the dressing. Kidney or pinto beans are also great in this dish.

Calories 249

Protein 23 g

Carbohydrates 25 g

Fat 8 g

 

 

 

Parmesan Zucchini Sticks with a Smokey Roasted Romensco Sauce

Sauce

1 1/2 tablespoons smoked almonds

 1/2 cup french bread, cubed

 2 plum tomatoes
 3 medium red bell peppers
1 tablespoon extravirgin olive oil  1 tablespoon sherry vinegar or red wine vinegar
 1/4 teaspoon Spanish smoked paprika
 1/4 teaspoon kosher salt
 1/8 teaspoon ground red pepper
 1 large garlic clove

Zucchini
3 large zucchini 

1/2 cup panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup egg substitute
Cooking spray

Preparation
1. Preheat broiler.
2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.
3. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.
4. Preheat oven to 400°.
5. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with sauce

Calories 170

Protein 8 g

Carbohydrates 23 g

Fat 5 g
 

 

 

Grilled Eggplant Parmesean Sandwich

 

Our healthier eggplant Parmesan sandwich uses tender, smoky grilled eggplant instead of fried, so it has a fraction of the fat and calories. To make these sandwiches a cinch to prepare, make sure to have all your ingredients ready before you head out to the grill

Ingredients

1 large eggplant, (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan, or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia bread, or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil

Preheat grill to medium-high.
2.Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.
3.Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.
4.Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.
5.Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes.

291 calories; 8 g fat 48 g carbohydrates; 12 g protein 9 g fiber

 

 

 

 Pesto topped grilled summer squash

Ingredients

1/2 cup chopped fresh basil
1/4 cup toasted pine nuts, (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon grated Parmesan cheese
1 clove garlic, minced
2 teaspoons lemon juice
1/4 teaspoon salt
2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick
Canola or olive oil cooking spray
 

Preparation

1.Preheat grill to medium-high.
2.Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl.
3.Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.

TIP
*To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes

115 calories; 10 g fat, 6 g carbohydrates, 3 g protein; 2 g fiber

 

 

 

 

 

 

 

Salmon Cakes

3 teaspoons olive oil, divided

1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
1/2 teaspoon freshly ground pepper

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

 

Creamy Dill Sauce,

1 1/4 cup reduced-fat mayonnaise
1/4 cup nonfat plain yogurt
2 scallions, thinly sliced
1 tablespoon lemon juice
1 tablespoon finely chopped fresh dill, or parsley
Freshly ground pepper, to taste

Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.
 

324 calories; 10 g fat; 21 g carbohydrates; 31 g protein; 7 g fiber;

 

 

Cheese & Spinach Stuffed Portobellos

 Serves 4

4 large portobello mushroom caps
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, divided
1 cup part-skim ricotta cheese
1 cup finely chopped fresh spinach
1/2 cup finely shredded Parmesan cheese, divided
2 tablespoons finely chopped kalamata olives
1/2 teaspoon Italian seasoning
3/4 cup prepared marinara sauce

1.Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
2.Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3.Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
4.When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

Per serving: 201 calories; 10 g fat; 13 g carbohydrates; 14 g protein; 2 g fiber;

 

 

 

 

 

 

 

 

 

 

Chicken Sauteed with Leeks & Arugula

2 servings

This is a perfect balance of carbs and protein and not too much fat, this meal is perfect for postworkout muscle growth and repair.

 

1 8 oz chicken breast, pounded to 1/2 inch in thickness

2 tsp canola oil

4 tbsp of arrowroot powder, divided

3 cups cremini mushrooms sliced, stems removed

1 cup sliced leeks, rinsed and dark green part discarded.

2 cloves garlic, minced

1 1/2 cups thin;y sliced shallots

1 1/2 tsp low sodium soy sauce

Zest and juice of 1 lemon

6 cups of arugula

 

1. In a large skillet, heat oil over medium-high heat. Place 2 tablespoons of arrowroot powder on a plate. Dredge the chicken in the powder to coat thouroly. Add to skillet and cook until brown, about 2 minutes per side. Transfer to a plate and cover with a lid.

2. Add a1/4 cup of water to the skillet and use a wooden spoon to remove any brown bits in pan. Add the mushrooms, leeks, garli and shallots. Saute for about 5 minutes, adding more water if needed to prevent more sticking/

3. Combine the remaining arrowroot with the soy sauce, lemon juice and lemon zest. Add the mixture to the pan and bring to a boil. Add the chicken back to the pan, reduce heat to simmer and cook for another 2 minutes., until the chicken no longer pink inside. Add the arugula at the end, cover with a lid and steam for 1 minute more. Serve

 

Nutritional info

Calories 421

Fat 9g

Protien 43g

Carbohydrates 44g

Fiber 6g

 

 

 

 

 Mango Avocado Shrimp Salad

Ingredients

3 tablespoons fresh lime juice

2 tablespoons grapeseed or vegetable oil

1 tablespoon sugar

2 large firm ripe mangoes ( 2 pounds total )

2 medium avocados

2/3 cup each sliced green onion and chopped cilantro

1 tablespoon minced green chile ( or 1/2 tsp dried red chile flakes )

1 pound peeled cooked shrimp

Directions

1. In a large bowl, whisk together lime juice, oil and sugar until sugar dissolves.

2. Dice mangoes and avocado into 3/4 inch cubes; add to bowl. Add green onion, cilantro, chile and shrimp. Miix gently and serve or chill for an hour.

Nutritional info

6 servings

Calories 288 , Protein 18g, Fat 14g, Carbohydrate 26g, Fiber 2g

Taken from Sunset March 2008

 

 

 

Greek Salad with Grilled Chicken

Serves 4

1/4 cup fat free, less sodium chicken broth

2 tablespoons red wine vinegar

1 teaspoon sugar

1 teaspoon dried oregano

2 teaspoons olive oil

1/2 teaspoon salt

1/2 teaspoon ground pepper

1 garlic clove minced

4 - (4 ounces ) skinless chicken breast halves

Cooking spray

8 cups torn romaine lettuce

1 cup sliced cucumber

8 pitted kalamata olives, halved

4 plum tomatoes, quartered lenthwise

2 (1/4 inch thick) slices red onion, seperated into ring

1/4 cup ( 1 ounce ) crumbled feta cheese

 

Preheat grill

1. Combine the first 8 ingedients in a small bowl. Brush the chicken with 2 tablespoons dressing; set remaining dressing aside.

2. Place chicken on grill coated with cooking spray; cook 5 minutes on each side or until mchicken is done. Cut into 1/4 inch thick slices.

3. Combine Romaine lettuce and the nest 4 ingredients in a large bowl and toss with the remaining dressing. Divide the salad evenly among 4 plates; top each serving with cliced chicken, and sprinkle with feta cheese.

 

Nutritional info

Calories 231, Protein 30g, Carbohydrate 10g, Fat 7g, Fiber 3 g

 

 

 

Thai Beef Salad

Serves 6

 

Ingredients

1/2 cup fresh lime juice

1/4 cup chopped fresh cilantro

2 tablespoons brown surgar

2 tablespoons Thai fish sauce

2 tablespoons chili paste with garlic

2 garlic cloves, minced

1 (1 1/2 pound) flank steak, trimmed

Cooking spray

1 1/2 cups vertically sliced red onion

4 plum tomatoes cut into 6 wedges

6 cups torn romaine lettuce

1 1/4 cups thinly sliced english cucumber

2 tablespoons chopped fresh mint

 

Heat grill

1. Combine first 6 ingredients, stirring until sugar disolves; set half of the lime mixture aside. Combine other half of lime mixture and steak in a large ziploc bag; Marinate for 10 minutes in the refrigerator, turning once. Remove from bag and discard marinade.

2. place steak on the preheated grill that has been sprayed with cooking spray; Cook 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain in thin slices.

3. Heat a large non stick pan over medium heat and sautee onion for 3 minutes. Add tomatoes; sautee for 2 minutes. Place onion mixture, lettuce, cucumber and mint in a large bowl; toss gently to combine. Divide salad evenly among 6 plates. Top each serving with 3 ounces of steak; drizzle each serving with 1 tablespoon of reserved lime mixture.

Nutritional info

Calories 219, Protein 24g, Carbohydrates 12g, Fat 2

 

 

 

 

Baja Fish Kabobs

Ready in 15 minutes

Makes 4 servings

 

1 lb firm white fish ( mahi mahi, cod, red snapper, or swordfish)

Juice of 2 lemons

Juice of 1 lime

Zest of 1/2 lemon

1/2 tsp cumin

1/2 tsp chili peppers

1/4 tsp smoked paprika

1 sweet yellow onion, cut into 1" chunks ( 16 pieces )

1 cup cherry or grape tomatoes ( 16 pieces )

1 avocado

1 orange bell pepper, cut into 1" chunks ( 16 pieces )

1/2 cup cilantro, chopped

8 wooden skewers, soaked in water for 15 minutes

1. Preheat grill. Place juice of 1 lemon, lime juice, lemon zest, chili peppers, cumin and paprika in a bowl and whisk to combine. Add fish and marinate for 5 minutes.

2. prepare avocado sauce while fish is marinating. Add avocado chunks, juice of 1 lemon and cilantro to a blender and puree.

3. Thread 4 pieces of fish, onion, tomato and bell pepper onto each skewer.

4. Place skewers onto grill and cook 2-3 minutes; flip and cook an additional 2-3 minutes. Serve with avocado dipping sauce.

Nutritional info ( 2 skewers )

Calories 222. fat 9g, Carbohydrates 13g, Protein 23g, Fiber 5g

 

 

 

 

Chicken Parmesan with Zucchini Noodles

Ready in 20 minutes

Makes 2 servings

2 medium zucchinis

6 oz chicken breast

1/4 cup whole wheat flour*

1 tsp ground basil

1 tsp ground oregano

1 tsp garlic powder

1/2 tsp ground black pepper

2 tsp olive oill

15 oz can diced tomatoes

1/4 cup shredded mozzaella cheese

2 tbsp grated parmesan cheese

1. Using a potato peeler, cut zucchinis into long strips the length of the zucchini, until you reach the seeds.

2. Pound the chicken to about 1/8 inch thick and cut in half.

3. In a shallow bowl, combine the flour with half of the seasonings. dredge the chicken breast halves in flour and seasoning mixture, coating each side.

4.Heat oil in a skillet on medium heat. Brown chicken breast on each side, 2 minutes per side. Remove and set aside. Add zucchini strips and 1/4 cup of water to skillet. Cover with a lid and steam for 1 minute. reomove and set aside.

5. Add diced tomatoes, remaining seasonings and chicken to skillet, and mix to combine. Cover with a lid and allow to heat through for 5 minutes. Add 2 tablespoons mozzarella and 1 tablespoon Parmesan to each chicken breast. Cover with a lid for 2 more minutes until the cheese is melted. Serve

Nutritional Info;

Calories 388, Fat 12g, Carbohydrates 29g, Protein 38g, Fiber 8g

* Tip Sensitive to gluten? Instead of Whole Wheat Flour,  opt for Brown Rice Flour

 

 

 

Mexican Chef Salad Recipe
4 corn tortillas
1 pound ground turkey breast
1/4 cup minced onion
1 tablespoon chili powder
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
8 cups romaine lettuce, shredded
3 green onions, sliced
1/2 tomato, seeded and diced
1 can no salt added kidney beans, rinsed and drained
1 cup fat-free greek yogurt  mixed with 1 cup of salsa for the dressing

 6 olives sliced,  low fat shredded cheddar cheese and avocado slices for topping ( optional)

Preheat oven to 350 degrees. Cut tortillas into thin strips and place on cookie sheet. Spray both sides lightly with cooking spray. Bake about 5-8 minutes, turn over with a spatula and continue baking another 5-8 minutes or until lightly browned and crispy. Cool to room temperature
Brown ground turkey and minced onion in a large nonstick skillet over medium heat. Add seasonings and mix well. Cook on medium heat for abot 15 minutes.. Remove from heat and allow to cool slightly.
In large mixing bowl, combine cooled turkey and lettuce and toss well. Top with green onion, tomatoes, kidney beans and Greek yogurt and salsa. Add a pinch of cheese, a few slices of avocado, and sliced olives for a garnish
Makes 6 servings
Serving Size: 2 cups

Calories 266
Protein 23 grams
Carbohydrates 30 grams
Fat grams 7 grams

 

 

 

 

 

Carne Asada Tacos
1/2 cup white vinegar
2 tablespoons chili powder
2 tablespoons extra-virgin olive oil
2 3/4 teaspoons salt, divided
1 teaspoon garlic powder
2 pounds flank or skirt steak, trimmed and cut into 3 equal portions
1 pound tomatoes, chopped
2-4 fresh jalapeño peppers or serrano chiles, seeded and finely diced
1/2 cup chopped onion
1/2 cup chopped fresh cilantro
1 ripe but slightly firm avocado, diced
Juice of 1 lime
16 5- to 6-inch corn or whole-wheat flour tortillas, warmed
1/3 cup crumbled Cotija cheese (see Tip) or other shredded cheese

Serves 8, 2 tacos each

1. Whisk vinegar, chili powder, oil, 2 teaspoons salt and garlic powder in a 9-by-13-inch baking dish. Add steak and turn to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.

2. Make salsa about 20 minutes (and up to 2 hours) before cooking the meat: Gently combine tomatoes, jalapeños (or chiles) to taste, onion, cilantro, avocado, lime juice and the remaining 3/4 teaspoon salt in a medium bowl.

3. Position rack in upper third of oven; preheat broiler.

4. Place the steak on a rimmed baking sheet (discard the marinade). Broil 3 to 4 minutes per side for medium. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice against the grain. Serve the steak wrapped in warm tortillas and topped with the salsa and cheese.

This works great on the grill as well.

350 calories, Fat 14 g, Carbohydrates 28g, Protein 29g, Fiber 6g

 

Creamy Curry Salmon Salad                                 

1 serving

Ingredients

3 oz canned salmon, flaked and mashed

1/4 cup low fat plain yogurt

1/2 tsp curry powder

1/2 tsp fresh dill

1 medium scallion, diced

1/4 cup cherry tomatoes, diced

1. Add salmon, yogurt, curry powder, dill, scallion and tomatoes into a mixing bowl and stir to combine.

2. Serve with whole grain pita bread or crackers, or on a bed of mixed greens.

Calories 280

Fat 15g

Carbs 7g

Protein 30g

 

 

 

 

Turkey Stuffed Bell Peppers

makes 4 servings

4 bell pepers

1 lb lean ground turkey

1 cup cooked quinoa

1 whole egg

3 egg whites

1/2 c chopped scallion

2 tbsp italian seasoning

2 tsp garlic powder

2 tbsp chopped garlic

1 tsp sea salt

2 tbsp jarred tomato sauce

Parmesan cheese to top (optional)

 

1.Preheat oven to 350 degrees. Cut peppers in half discarding seeds.

2. In a large mixing bowl combine turkey, quinoa, egg and whites, scallion and all seasonings, plus 1 tablespoon of tomato sauce. Mix well.

3. Stuff each pepper half with the mixture. Top each pepper with the remaining tomato sauce. Sprinkle with cheese and bake for 45 minutes. Serve

Nutritional info  (not including cheese)

1 whole pepper

Calories 260

Fat 3 grams

Carbohydrates 22 grams

Fiber 5 grams

Protein 32 grams

 

Stacked Vegetable Lasagna

 

Serves 12

Ingredients

1 whole cauliflower, trimmed and sliced through in thin slices

1 whole eggplant trimmed and sliced lenghtwise in thin slices

3 medium zucchini, trimmed and sliced lengthwise in thin slices

6 large fresh tomatoes- sliced into thick slices

1 large purple onion sliced and seperated into rings

6 portobelllo mushrooms, brushed clean, stems removed

3 cups of your favorite clean* tomato sauce

8  oz  low fat mozzarella, shredded

pinch of sea salt

pinch of pepper or to taste

 

1.Preheat oven to 350 degrees

2. Lightly mist olive oil onto a lasagna pan.  Arrange cauliflower on the bottom of pan.

3. Arrange eggplant on top off the cauliflower and mushroom on top of this. Distribute half of the onion over the mushrooms. Arrange tomato slices on top of this. Pour 1 1/2 cups of sauce over top  and season with salt & pepper.

4. Repeat layering process ending with the tomatoes as the last layer. Sprinkle one cup of cheese over top, and then pour remaining sauce over cheese.

5.Bake in preheated oven for 60 minutes or until hot and bubbly.

6. Turn oven to broil setting, sprinkle rest of cheese over top and leave pan in oven 10 min more.

7. Let lasagna cool 10 -15 minutes before serving.

Nutritional info-

1/12 of Recipe Calories 130, Fat 3 grams, Protein 9 grams, Carbohydrates 21 grams

 

 

Chocolate Banana Bonbons                           

Serves 4
Ingredients;
2oz- 70% cocoa dark chocolate chips or chocolate bar, chopped
2 -bananas
Heat a small saucepan on medium. Add the chocolate, and melt stirring often, until smooth, about 2-5 minutes; watch closely to prevent burning. Slice 2 bananas, peeled into ½ inch thick rounds. Dip 1 side of each round into chocolate and transfer, chocolate side up on a baking sheet. Freeze until chocolate hardens and bananas are frozen through, about an hour. Serve immediately or transfer bananas to a large Ziploc bag or airtight container for up to 1 month.
Nutritional info (6 Bonbons )
119 calories
4 fat grams
23g carbs
Fiber 2grams
Protein 1g

 

PURELY PALEO PUMPKIN MUFFINS                                                 

makes 12 muffins

1/2 cup coconut flour

2 tsp cinnamon

1/2 tsp gropund nutmeg

1/2 tsp ground ginger

1/4 tsp ground cloves

1/2 tsp baking powder

1/2 tsp kosher salt

1 cup canned pumpkin

1 tsp vanilla extract

4 whole eggs

1/4 cup stevia or truvia sweetner

1/4 c unsweetend applesauce

Pumpkin seeds for topping, optional

 

Preheat oven to 400 degrees. Place muffin cups in a 12 muffin tin. Combine all dry ingredients in a medium bowl, combine all wet ingredients in another bowl. Add dry mixture to wet mixture and mix thoroughly until well combined. Spoon mixture evenly into 12 muffin tins. Bake for 18-20 minutes. let cool and enjoy!

Calories 55

Fat 2.2

Carbohydrates 4.8

Protein 3.1

Fiber 3.1

 

Banana Walnut Oatmeal                                              

Makes 2 servings

1 medium banana mashed

1/2 c rolled oats

1 cup skim milk

1 tbsp wheat germ

1tbsp ground flaxseed

1 tbsp walnuts, crushed

 

Combine banana oats and milk. Microwave on high for 3 minutes, stirring each minute.

After cooking, stir in remaining ingredients and serve.

Calories 230

Fat 6 grams

Carbohydrates 36 grams

Protein 10 grams

Fiber 5 grams

 

 

Pumpkin Protein Bars                                                                      

Ingredients:
½ C Xylitol Brown Sugar Blend (Ideal)
1- 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1- 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)
Directions:
Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.
Spread batter into the Pyrex dish and bake for 30 min.

Makes 24 squares.
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition with walnuts: 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

 

Protein Packed Crepes                                  

2 egg whites

1/2 scoop protein powder

1 tsp almond butter

1/3 apple sliced

 cinnamon

Whisk in a bowl two egg whites with a 1/2 scoop of protein powder. Blend well and pour onto a non stick heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble. Remove from the pan and top with the almond butter, sliced apples and a sprinkling of cinnamon.

Makes 1 serving

 

 

 

CHEF SALAD                                                                 

2 large handfuls spinach salad mix
1/2 cup ground turkey
1/2 avocado
1 cup chopped veggies (bell pepper, broccoli, mushrooms)
2 tbsp homemade dressing

This recipe will yield 31 grams of protein from the turkey, 11 grams of healthy fats from the avocado, and about 400 calories total. There are very few carbs in this meal, making it perfect for low-carb dieters. But if you want to boost your carbs in this meal, add some brown rice or quinoa on the side.

 

 

Quinoa Bowl                                          

1/3 cup cooked quinoa
1 cup cooked ground turkey
1 cup stir fry veggies or spinach

Directions:

Mix together and add 1 tbsp soy sauce

One bowl makes 1 serving. Each serving contains 13 grams of carbs, 4 grams of fiber, 53 grams of protein, 461 calories.

 

 TURKEY MUFFINS                                                                                         

2 lbs ground turkey ( or  beef, turkey, and combinations)
1/4 heaping cup chopped celery
1/4 heaping cup mushroom, diced
1/4 cup oatmeal
1/4 cup finely chopped onion or 1 tbsp dehydrated onion flakes
2 cloves garlic, minced, or 1 tsp garlic powder
1 tsp dry mustard powder
1 tsp dried thyme
1 tsp dried sage
1/2 tsp black pepper
2 tbsp Worcestershire sauce
2 tsp salt
2 egg whites
1/4 cup water

Directions:

Preheat oven at 325 degrees.
Spray 2 muffin tins with nonstick spray or oil.
Mix all ingredients in a bowl (using your hands works best).
Cook at 325 degrees for 22 minutes.

This recipe makes about two dozen turkey muffins. They're great to take to work for lunch and can be combined with salad, quinoa, brown rice, or veggies for an easy and healthy dinner.

Three muffins make one serving. Each serving contains 2 grams of carbs, 2 grams of fiber, 30 grams of protein, and 263 calories.

 

SWEET CINNAMON QUIONA 

1/4 cup cooked quinoa
1 palm-full of walnuts or pecans (7-10 individual nuts)
1 palm-full of blackberries or blueberries
Sprinkle of cinnamon
Sweeten with stevia (zero-calorie, natural sweetener) or use agave nectar or a bit of honey
What you need to do:
Reheat your quinoa in the microwave (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be more moist).

Add the walnuts, blackberries, cinnamon and stevia and mix it all together with a spoon.

Serve warm!

 

 

Lemon Chicken Scaloppine

with Arugula and Capellini

Serves 4

1/2 lb whole wheat capellini pasta

2 tsp olive oil

1 lb boneless chicken breast cutlets

1/4 tsp each sea salt and fresh ground pepper

1 large lemon, zested and thinly sliced into rounds ( about 8 rounds)

1 cup low sodium chicken broth

2 cups baby arugula

1/4 cup grated low fat parmesan cheese

INSTRUCTIONS:

Cook pasta according to package directions; drain and set aside.

brush a pan with olive oil and pre heat on medium heat, add chicken cutlets in a single layer and sprinkle with sea salt & pepper. Sear 1 minute and flip. Sear one more minute; top chicken with lemon rounds. Add broth, cover and simmer for 5 minutes.

With a slotted spoon spatula, remove chicken and lemon from pan and transfer to a large plate; cover to keep warm. To pan, add the cooked pasta, arugula and lemon zest and toss to coat. Spoon pasta and arugula onto serving plates and top with chicken, lemon and Parmesan, dividing evenly.

Tip: When cooking with less fat, ensure an even distribution of oil by brushing it on instead of pouring it on. ( A Misto works well too. )

Nutrition facts

1cup of pasta and 4 oz chicken = 389 Calories

7 grams fat

Protien 36 grams

Carbs 46 grams

Fiber 6 grams

 

 

Bow Tie Pasta with Kale, Beans and Sausage

Use a vegetable peeler to shave fresh Parmesan cheese on top of this rustic pasta dish featuring sun-dried tomatoes, turkey Italian sausage, and fresh kale.

Yield: 6 servings (serving size: 1 3/4 cups pasta mixture and 2 teaspoons cheese)

8 ounces uncooked farfalle (bow tie pasta)
1/4 cup oil-packed sun-dried tomatoes
1 1/2 cups chopped onion
8 ounces hot turkey Italian sausage
6 garlic cloves, minced
1 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (16-ounce) package fresh kale
1 (15-ounce) can cannellini beans, rinsed and drained
1 ounce shaved fresh Parmesan cheese (about 1/4 cup)
 

1. Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 cup cooking liquid; keep warm.
2. Drain tomatoes in a small sieve over a bowl, reserving 2 teaspoons oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 teaspoons tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble. Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 cup cooking liquid, and beans.
 

Calories: 329 Fat: 9g Protein: 18.7g Carbohydrate: 45.7g
 

 

 

Low Fat Chocolate Chip Banana Pancakes                                                                                                                          

 

Cal 179 -Pro 5.9 -Carbs 28 -Fiber 2.5

1 cup unbleached white or white whole wheat flour (or use a blend of both)
2 tsp baking powder
1/4 tsp salt
1 large banana, ripe, mashed well
1 cup 1% milk (or almond milk)
3 large egg whites
2 tsp oil
1 tsp vanilla
1/4 cup mini chocolate chips
cooking spray

Directions:

Mix all dry ingredients in a bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another medium sized bowl and mix until smooth.

Combine wet ingredients with the dry and mix well with a wooden spoon until there are no more dry spots. Don't over-mix.

Heat a large skillet on medium-low heat. If you are using a heart shaped pancake mold, you will want to spray it lightly with cooking spray so the batter doesn't stick to it.

Lightly spray a skillet with cooking spray, place the mold on the hot skillet and pour 1/4 cup of pancake batter. Add 1 teaspoon of chocolate chips in each pancake. When the pancake starts to bubble and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter

Makes about 3 cups of batter which yields 12 pancakes.
* Cut bananas into small hearts and drizzle with light agave syrup but be sure and add in extra points and calories                         

 

 

 

Crock Pot Chicken Enchilada Soup

 

Servings: 6 • Serving Size: 1 1/2 cups + cheese

Calories: 260.9 • Fat: 6.6 g • Protein: 25.4 g • Carb: 29.9 g • Fiber: 6.7 g

Ingredients:

2 tsp olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
3 cups low sodium fat-free chicken broth
8 oz can tomato sauce
1-2 tsp chipotle chili in adobo sauce (or more to taste)
1/4 cup chopped cilantro (plus more for garnish)
15 oz can black beans, rinsed and drained
14.5 oz can petite diced tomatoes
2 cups frozen corn
1 tsp cumin
1/2 tsp dried oregano
2 8 oz skinless chicken breasts (16 oz total)
1/4 cup chopped scallions, for topping
3/4 cup shredded reduced fat cheddar cheese 
non fat Greek yogurt (optional)

Directions:

Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.

To the crockpot, add drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.

Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with non fat Greek yogurt, cheese, scallions and cilantro. You can also top with avocado or crushed tortilla chips. Enjoy

 

 

Ancho Chicken Tacos

 

                                                                                                                                                                                         

1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
3/4 teaspoon ancho chile powder 

1/2 teaspoon garlic salt 1/4 teaspoon ground cumin

Cooking spray

1/8 teaspoon grated lime rind

2 tablespoons fresh lime juice, divided

1/4 cup light sour cream

2 tablespoons 1% low-fat milk

1/2 ripe peeled avocado, diced

2 cups packaged angel hair slaw

1/2 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

1 tablespoon canola oil

1/4 teaspoon salt

8 (6-inch) corn tortillas

Preparation
1. Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.
2. Combine rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.
3. Combine remaining 1 tablespoon juice, slaw, onions, cilantro, oil, and salt, tossing to coat.
4. Heat tortillas according to directions. Divide chicken mixture evenly among tortillas. Top each tortilla with about 1 tablespoon avocado mixture and 1/4 cup slaw mixture.

Cals: 319
Fat:  11.6g
Protein: 30g
Carbohydrate: 25.3g
Fiber: 5.1g

 

 

Energy boosting oatmeal

serves 1

1/2 cup regular rolled oats

11/2 cups water

1/2 tsp cinnamon

2 tbsp dried cranberries

1/4 cup walnuts, chopped

1tbsp flaxseed

1 cup of soy milk

Bring water to a boil in a saucepan, add oats, lower heat and stir until water is absorbed. ( about 5 minutes )

stir in remaining ingredients and serve with soy milk.

 

 

Oatmeal Cottage Cheese Pancakes
Number of Servings: 1

Ingredients
1/2 cup oatmeal
1/2 cup low fat cottage cheese
1/2 cup egg substitute
1 tsp vanilla extract
1 tsp cinnamon
2 tsp sugar

Directions
Preheat griddle.
Mix all ingredients together in a blender until smooth.
Spray griddle with cooking spray.
Cook pancakes. Can also be done in a waffle iron.

Cal:332, Pro:31g, Carbs:41g, Fiber:5g

 

Turkey Egg Sausage Cups

INGREDIENTS

12 1-oz slices deli-fresh, all-natural, low-sodium turkey breast

1/2 cup shredded low-fat cheddar cheese, divided

1/4 cup finely chopped green onion

12 eggs

Salsa

Fresh ground pepper to taste

DIRECTIONS
1.Preheat oven to 400°F.
2.Cut parchment paper into 12 4-inch squares. Arrange 1 piece of parchment in each of 12 muffin cups.
3.Place 1 slice of turkey breast over of parchment in each cup, using fingers to line cups with turkey. Spoon 1 tsp of salsa in each cup. Divide cheese and onion evenly among cups, then break 1 egg into each. Sprinkle evenly with pepper.
4.Bake on middle rack of oven for 18 to 20 minutes, depending on desired firmness of yolk.

 Calories: 105, Pro:12, Carbs:1 g, Fiber: 0 g,

 

Snack Ideas to Refuel:

For less active days, choose vegetables, soup & dairy because they will trick your body into feeling satisfied on fewer calories. For the workout days, opt for pre or post workout options with more calories and nutrients that provide the stamina you need.

200-300 Calories

Less Active Days:

Greek Yogurt & Raspberries

1/2c non fat Greek yogurt

1/4c raspberries

4 walnut halves

Scoop yogurt in a bowl, top with raspberries and walnut halves.

193 Cal, fat 6g, Pro 17g, Carbs 18g, Fiber 7g

 

For More Active Days!

Black Bean Soup

1c low fat black bean soup topped with 1 tbsp non fat Greek yogurt and 2 small slices of avocado. Enjoy with 1 sesame rye crispbread on the side.

Cal 198, Carb 35g, Pro 10g, Fiber 8g

 

Lunch Ideas to Keep You Energized!

Swiss Turkey Burger

4oz 99% lean turkey burger patty, cooked and topped with 1/2 slice of low fat Swiss cheese.

Assemble burger with 1 tbsp of hummus, 1 slice of tomato, 1 slice red onion and lettuce leaves on to a multi grain orowheat sandwich thin. Enjoy with 1/2c grapes.

Cal 415, Pro 41.6g, Carbs 53g, Fat 10.5, Fiber 6.5

 

Grilled Chicken & Spinach Salad

2c Baby Spinach

5  slices of cucumber

5 halved grape tomatoes or rinsed canned pineapple

1/4c canned chickpeas (rinsed in water)

4oz grilled chicken breast

1/2 tsp olive oil

11/2 tsp balsamic vinegar.

Mix together in a  medium sized bowl and toss until mixed well. Top with 2 tbsp diced avocado. Enjoy with 2 rye crisp breads and 1 tbsp hummus.

Cal 504, Carb 53g, Pro 36g, Fiber 12g, Fat 16g