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Presents
85Fat-BurningDietMealRecipes
ToHelpYouLoseWeightFasterandStayFullLonger
(c)201620/20Cookbooks
Allrightsreserved.
Everyefforthasbeenmadetoensurethattheinformationinthisbookwascorrectatpresstime.Theauthorandpublisherdisclaimliabilitytoanypartyforanyloss,damage,ordisruptioncausedbyerrorsoromissions,whethersucherrorsoromissionsresultfrom
negligence,accident,oranyothercause.
CONTENTSINTRODUCTION
LUNCHANDDINNERRECIPESBakedhaddockandmushroomopen-facedsandwich
Blackbeanandavocadotortillas
Blackbeancakes
Blackbeanpastasalad
Blackbeansandrice
Blackenedcatfishwithremouladeandroastedcornonthecob
Breadedcodwithwiltedgreens
Catfishcevichewithsweetpotatowedges
Catfishgumbo
Cheese-andturkey-filledspaghettisquashboats
Chickenandleekstew
Chickenandsweetpotatostew
Chickenrouladewithalmondcrustandspinachpotatostuffing
Chickenwithcashewsandricepilaf
Chickenwithpennepastaandasparagus
Chickpeaandpotatostew
Chickpeaandroastedredpeppersalad
Chickpeaandsweetpotatomasala
Chickpeaandvegetablesaladsandwiches
Chickpeasaladwithmintandbulgur
Chickpeasandeggwhiteswithspinachandtomato
Codandpotatocasserole
Codmarinarawithlinguine
Creamy,lemonyshrimpandpastasalad
Curriedchickenandplumcouscousstew
Fishcurry,Indian-style,withriceandspinach
Fishstew,Mediterraneanstyle,withpasta
Fishtacos
Gazpachosalad
Ginger-carrottofusoup
Grilledchickenbreastswithcornapplerelish
Grilledcuminchickenbreastswithsweetpotatocoleslaw
Grilledgrouperwithmangosalsaandmixedgreens
Grilledsalmonwithcucumberdillsalad
Grilledshrimpwithsobanoodles
Halibutandcaponatapita
HalibutVeracruz
HeartyItalianweddingsoup
Herb-crustedhalibutwithsauteedbokchoy
Italian-styleturkeymeatballsandspaghetti
Lemongrilledcodwithasparagusandwildrice
Marinatedsalmonwithbroccoliandrice
Mediterraneanchickpeasoup
Mediterranean-stylemahimahiandbarleysalad
Oven-friedchickenbreastsandvegetables
Poachedsalmonwithalmondcouscous
Roastedsalmonwithleeksandfingerlingpotatoes
Rosemarydijonchickenbreastswithcornandbrusselssprouts
Saffronturkeymeatballsinbroth
Salmonandlentilsalad
Salmonhashwitharugula
Shreddedchickenquinoapilaf
Shrimpskewerswithorange-plumcouscous
Slowcookerchickentikkamasala
Stir-friedchickenwithcabbage,chilepaste,andsobanoodles
Stuffedbellpeppers
Tandoori-stylechickenandcucumberpita
Tofuwithpeppersandtomatoesovercouscous
Tropicalmahimahipita
Tunaandcouscoussalad
Tunacakes
Tunameltwithcashewsalad
Turkeyburgers
Turkeymeatloaf
Turkeysloppyjoes
Vegetarianchili
BREAKFASTRECIPESAsparagus-mushroommugomelet
Banana-walnutoatmeal
Breakfasttortillaomelet
Hashbrownomelet
Pear-almondfrenchtoast
Quinoaporridgewithapples
Scrambledtofu,tomatoandspinach
Smoothiebowlwithberries
SNACKRECIPESBlackbeandipwithtortillachips
Cottagecheesecapresesalad
Eggplantminipizzas
Margheritapitapizzawitholive
No-bakeoatmeal,raisin,andpeanutbutterballs
Pearpitapizza
Roastedpeachfrozenyogurtwithtoastednutsandoats
Rosemarypotatochipswithspinachdippingsauce
Skilletapplecrisp
Sweetpotatofrieswithcucumberdilldippingsauce
Zucchiniparmesancheesechips
INTRODUCTIONEatingtoloseweightdoesn’thavetobeboring,expensive,tastelessordifficult.Everythingyouneedtomake20/20Cookbooks’85fat-burningrecipescanbefoundatyourlocalsupermarket,andthere’snoneedtobuyorganicorpremiumbrandfoodsunlessyouwantto.Ifyoustockyourpantrywiththekeyfoodsdescribedbelow,groceryshoppingandmealprepwillbeabreeze!
WhyAllCaloriesareNotAlike:TheHiddenPowerofBioactiveFoods
Peopleoftensaythattheformulaforweightlossissimple:aslongasyoutakeinfewercaloriesthanyouexpend,itdoesn’tmatterwhatkindoffoodsyoueat.Acalorieisacalorie,theysay.
Butthat’snotexactlytrue.
Somefoodshavewhat’sknownasametabolicadvantageandwillproducegreaterweightlossthanotherfoodsthathavetheexactsamenumberofcalories.
Firstofall,therearesomefoodsthatreducetheamountofenergy(calories)weabsorbfromwhatweeat.Studieshaveshown,forexample,thatdietarycalciumlowerstheabsorptionoffat,andhencecalories.
Notonlythat,buttherearealsospecificfoodsthatpumpupourmetabolismmorethanotherfoodsdo.Anytimeweeat,ourbodiesexperiencewhat’sknownasdiet-inducedthermogenesis—anincreaseinheatproduction(andhencecalorie-burning)whilewedigestourfood.Dependingonthefood,thisincreasecanbeasmuchas10-15%ofourcalorieintake.Emergingresearchsuggeststhatchoosingfoodswithahighthermogenicprofile,likehotchilis,canleadtogreaterweightloss.
Lastly,somefoods,especiallyonesrichinfiber,increaseourfeelingsofsatiety,orfullness,leadingustoeatfewercaloriesandmakingusmorelikelytosticktoourdiet.Someofthemalsoincreaseourexpenditureofcaloriesorreduceourabsorptionofthem,givingusevenmorebangforourcaloricbuck.
Alloftherecipesinthisfat-burning20/20cookbookcombinefoodsthatemergingresearchsuggestshavethemetabolicadvantagesjustdescribed:
NutslikeAlmonds,Pistachios,andWalnutsaredietpowerhouses,combiningahighsatietyindexwithpoorcalorieabsorptionandstrongthermogeniceffects.Somestudieshavealsoshownthatpeoplewhoincludenutsinmoderationsticktotheirdietsbetterthanpeoplewhodon’t.
Eggsareaproteinshowntopromotesatiety.
Yogurt&Wheyaredairyproteinsshowntoenhancediet-inducedthermogenesisandtoencouragefeelingsofsatiety.Yogurt’sacidityalsoleadstohigherbioavailabilityofcalcium,whichhasbeenlinkedwithreducedfatabsorption.Inaddition,recentstudieshaveproposedthattheprobioticsinyogurt,bysupportingahealthygutmicrobiota,mayhaveanaddedroletoplayinweightcontrol.
Applesarerichinsatiatingfiberandhavebeenshowntoleadtogreaterweightlosswhencomparedcalorie-for-caloriewithotherfruitsandfoods,suggestingthatapplespossessaparticularmetabolicadvantagethatisn’tyetfullyunderstood.
LeafyGreens,whenconsumedaspartofameal,havebeenshowntoleadtoareducedoverallcalorieconsumptionandenhancedfeelingsoffullness.
RyeandOtherWholeGrainspromotefeelingsofsatiety.
OliveOilappearsfrompreliminaryresearchtohaveanevenhigherdiet-inducedthermogenesiseffectthandairyproducts.
CoconutOilisamedium-chaintriglycerideshowninstudiestohaveweight-loss-enhancingeffects,mostlikelyviaitsstimulationofbothfatoxidationandenergyexpenditure.
RaisinsandOtherDriedFruitslikeprunesarerichindietaryfiberandhavebeenshowntoreducefoodintakeandincreasesatiety.
FishlikeCod,andOtherSeafood,whenincludedasaregularpartofaperson’sdiet,havebeenshowntoleadtomoreweightlossthanseafood-freedietscontainingthesamenumberofcalories.
LegumeslikeChickpeas,Beans,Lentils,andPeanutsarehighinproteinandfiberandpromotesatietyand,accordingtoatleastonecasestudy,reduceoverallfoodconsumption.
SeasoningslikeDijonMustardandHotChiliPeppers,recentstudiessuggest,mayreducecalorieabsorptionandincreasediet-inducedthermogenesis.
Althoughgreenteaisnotusedaningredientinanyrecipeshere,itscaffeineandcatechincontentisbelievedtoincreaseboththermogenesisandfatoxidation,makingitanexcellentbeveragechoice.
ImportantNotesonSaltandSugarLately,therehasbeenanincreasingcallforrecognizingthedangersofsaltandsugarinthediet.Bothhavebeenlikenedtoaddictionsandimplicatedintheglobalobesityepidemic.Saltconsumptionhaslongbeenrecognizedasasignificantfactorinthedevelopmentofcardiovasculardiseasebutisonlynowbeginningtobeseenasapotential,independentriskfactorforweightgainandobesityaswell.
Therecipesinthisbook,therefore,donotcallfortheadditionofanysaltorsugar(orrefinedcarbohydratesingeneral)andrelyprimarilyonwholefoodsintheirnaturalstate.Flavorfulherbsandotherseasoningsareusedtoenhancethetasteofthemeals,butforthosenewtoalow-saltdiet,manyoftherecipeswilllikelyseembland.Thegoodnewsisthatstudieshaveshownthat,overtime,peoplewhoadoptandsticktoalowersodiumdietwilllearnnotonlytotoleratebuttopreferlesssaltintheirfood.
Speaktoyourdoctorbeforestartingthisoranydietaboutyourindividualnutritionalneedsandgoals.
SelectedReferencesThermogenesisandSatiety
FeinmanRDandFineEJ.“‘Acalorieisacalorie’violatesthesecondlawofthermodynamics.NutrJ.2004Jul28;3:9.
RebelloCJetal.“Dietarystrategiestoincreasesatiety.”AdvFoodNutrRes.2013;69:105-82.
AstrupAetal.“Canbioactivefoodsaffectobesity?”AnnNYAcadSci.2010Mar;1190:25-41.
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodstopromoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.2014Nov;17(6):596-604.
NutslikeAlmonds,Pistachios,andWalnuts
MattesRDandDreherML.“Nutsandhealthybodyweightmaintenancemechanisms.”AsiaPacJClinNutr.2010;19(1):137-41.
Eggs
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodstopromoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.2014Nov;17(6):596-604.
Yogurt&Whey
BendtsenLQetal.“Effectofdairyproteinsonappetite,energyexpenditure,bodyweight,andcomposition:areviewoftheevidencefromcontrolledclinicaltrials.”AdvNutr.2013Jul1;4(4):418-38.
EalesJetal.“Isconsumingyoghurtassociatedwithweightmanagementoutcomes?Resultsfromasystematicreview.”IntJObes(Lond).2015Oct7.
JacquesPFandWangH.“Yogurtandweightmanagement.”AmJClinNutr.2014May;99(5Suppl):1229S-34S.
Apples&OtherFruits
HysonDA.“Acomprehensivereviewofapplesandapplecomponentsandtheirrelationshiptohumanhealth.”AdvNutr.2011Sep;2(5):408-20.
LeafyGreens&OtherVegetables
McGraw,Dr.Phil.The20/20Diet:TurnYourWeightLossVisionIntoReality.BirdStreetBooks,2015.
RyeandOtherWholeGrains
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodstopromoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.2014Nov;17(6):596-604.
OliveOil
AustelAetal.“WeightlosswithamodifiedMediterranean-typedietusingfatmodification:arandomizedcontrolledtrial.”EurJClinNutr.2015Aug;69(8):878-84.
CoconutOil
St-OngeMPetal.“Medium-chaintriglyceridesincreaseenergyexpenditureanddecreaseadiposityinoverweightmen.”ObesRes.2003Mar;11(3):395-402.
RaisinsandOtherDriedFruits
AndersonJWandWatersAR.“Raisinconsumptionbyhumans:effectsonglycemiaandinsulinemiaandcardiovascularriskfactors.”JFoodSci.2013Jun;78Suppl1:A11-7.
FishlikeCod,andOtherSeafood
RamelA,JonsdottirMT,andThorsdottirI.“Consumptionofcodandweightlossinyoungoverweightandobeseadultsonanenergyreduceddietfor8-weeks.”NutrMetabCardiovascDis.2009Dec;19(10):690-6.
ThorsdottirIetal.“Randomizedtrialofweight-loss-dietsforyoungadultsvaryinginfishandfishoilcontent.”IntJObes(Lond).2007Oct;31(10):1560-6.
LegumeslikeChickpeas,BeansandLentils
McCroryMAetal.“Pulseconsumption,satiety,andweightmanagement.”AdvNutr.2010Nov;1(1):17-30.
GreenTea
TürközüDandAcarTekN.“AMinireviewofEffectsofGreenTeaonEnergyExpenditure.”CritRevFoodSciNutr.2015Jun19.
Seasonings
GregersenNTetal.“Acuteeffectsofmustard,horseradish,blackpepperandgingeronenergyexpenditure,appetite,adlibitumenergyintakeandenergybalanceinhumansubjects.”BrJNutr.2013Feb14;109(3):556-63.
Salt
GrimesCAetal.“Dietarysaltintake,sugar-sweetenedbeverageconsumption,andobesityrisk.”Pediatrics.2013Jan;131(1):14-21.
MaY,HeFJ,andMacGregorGA.“Highsaltintake:independentriskfactorforobesity?”Hypertension.2015Oct;66(4):843-9.
TekolY.“Saltaddiction:adifferentkindofdrugaddiction.”MedHypotheses.2006;67(5):1233-4.
Sugar
IflandJRetal.“Refinedfoodaddiction:aclassicsubstanceusedisorder.”MedHypotheses.2009May;72(5):518-26.
LUNCHANDDINNERRECIPES
Bakedhaddockandmushroomopen-facedsandwichMakes2servings
IngredientsProteins:
haddock,8ozVegetablesandFruits:
mushrooms,3oz,button,chopped
shallots,1shallot,minced
redleaflettuce,2handfuls
lemons,1/2lemon,cutintowedgesStarch:
bread,wholegrainrye,2piecesFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
pepper,black,1/4tsp
chilipowder,chipotle,1/8tsp
parsley,4sprigs
Instructions1. Heatoliveoilinaskilletovermediumheat.Addmushroomsandshallots.
Cookfor5minutesoruntiltender.Addgarlicandcookforanotherminute.2. Seasonthehaddockwithblackpepperandchilipowder.3. Coverabakingdishwithnonstickfoilorparchmentpaper.Placethefishin
thedish,thentopwiththemushroomshallotmixtureandfinallytheparsley.4. Bake,covered,for30-35minutes,untilthefishisflakyandtender.5. Topeachpieceofryebreadwithredleaflettuce.Placethefishandtoppings
onthelettuceandservewithlemonwedgesontheside.
BlackbeanandavocadotortillasMakes2servings
IngredientsProteins:
beans,2/3cup,black,canned,reducedsodium,drained,rinsed
yogurt,Greek,plain,nonfat,3oz(about1/3cup)VegetablesandFruits:
tomatoes,1cup,diced
jalapenopeppers,1/2small,seedsremoved,dicedfinely
limes,2limes,smallStarch:
corntortillas,wholegrain,4tortillasFats:
avocado,1/2avocado,peeledandpitted
oliveoil,extravirgin,1/2tspSeasonings:
garlic,2cloves,minced
cumin,1tsp
chilipowder,chipotle,1/2tsp
scallions,1bunch,sliced
cilantro,1tbsp,fresh,chopped
Instructions1. Sliceavocadoandtosswiththejuicefrom1/2lime.Setaside.2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Sautegarlicfor
1minute.Addbeans,tomatoes,jalapenopepper,cumin,andchilipowder.Reduceheattosimmeringandcookfor10minutes.
3. Meanwhile,warmtortillasbypilingtheminastack,wrappingthestackwithaluminumfoil,andplacinginanovenpreheatedto375for10-15minutes.
4. Spoonbeanmixtureintotortillasandtopwithavocado,scallions,Greekyogurt,andcilantro.
BlackbeancakesMakes2servings
IngredientsProteins:
beans,1cup,black,canned,reducedsodium,drained,rinsedVegetablesandFruits:
limes,1smalllime
babymixedgreens,2cupsStarch:
ryeflakes,wholegrain,1/4cupFats:
oliveoil,extravirgin,4tspSeasonings:
scallions,2tbsp,choppedfinely
cilantro,1tbsp,fresh,chopped
cumin,1/2tsp
pepper,crushedred,1/8tsp
garlic,1clove,minced
dijonmustard,1/4tsp
pepper,black,1/4tsp
Instructions1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrown.2. Mashblackbeansusingaricer,foodprocessor,orblender.Inamedium
bowl,combineblackbeans,ryeflakes,scallions,cilantro,cumin,crushedredpepper,andgarlic.
3. Formblackbeanmixtureinto2cakesofequalsize.Overmedium-highheatinamediumskillet,heat2tspoliveoil.Addthepattiesandcookfor3minutesoneachside.
4. Combine2tspoliveoilwith1-1/2tspfreshlimejuice,dijonmustard,andblackpepper.Tosswithbabygreens.
BlackbeanpastasaladMakes2servings
IngredientsProteins:
beans,1cup,black,canned,reducedsodium,drained,rinsedVegetablesandFruits:
tomatoes,1cup,grape,halved
cucumbers,1small,diced
jalapenopeppers,1/4seeded,minced
limes,1smallStarch:
pasta,wholegrain,1/2cup,rotini,dry,uncookedFats:
avocado,1/2avocado,peeled,dicedSeasonings:
scallions,2tbsp,sliced
cilantro,1tbsp,chopped
vinegar,cider,1tbsp
dijonmustard,1tsp
garlicpowder,1/2tsp
pepper,black,1/4tsp
Instructions1. Cookpastainboilingwateruntilaldente,about9-11minutes.Drainand
cool.2. Inalargebowl,combinethebeans,tomatoes,cucumbers,jalapenopepper,
avocado,scallions,andcilantro.3. Cutlimeinhalf.Zestandjuiceonehalf.Inasmallbowl,combinethelime
zestandjuicewiththevinegar,dijonmustard,garlicpowder,andblackpepper.
4. Addpastaanddressingtobeanmixture.5. Cutremaining1/2limeinhalfandserveasagarnish.
BlackbeansandriceMakes2servings
IngredientsProteins:
beans,1cup,black,canned,reducedsodium,drained,rinsedVegetablesandFruits:
onion,1small,diced
bellpeppers,1small,red,seededanddicedStarch:
rice,wholegrainbrownorwild,1/4cup,raw,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
water,1/4cup
dijonmustard,1tsp
chilipowder,chipotle,1/2tsp
cumin,1/4tsp,ground
oregano,1/4tsp,dried
corianderseed,1/4tsp,ground
pepper,crushedred,1/8tsp
Instructions1. Preparewhole-grainorwildriceaccordingtopackagedirections.2. Whilethericecooks,heatoliveoilinamediumsaucepanovermedium-high
heat.Addonionandbellpepper.Cook,stirringoccasionally,untiltender,about8minutes.Addgarlicandcontinuecookingforoneminute.
3. Addwater,dijonmustard,chilipowder,cumin,oregano,coriander,crushedredpepper,andbeans.
4. Bringtoaboil,thenreducetosimmer.Coverandcookfor10minutes.Serveatoptherice.
Blackenedcatfishwithremouladeandroastedcornonthecob
Makes2servings
IngredientsProteins:
catfish,6oz,fillet
yogurt,Greek,plain,nonfat,1/4cupVegetablesandFruits:
shallots,1tbsp,choppedveryfinely
pickles,gherkin,1tbsp,chopped
romaine,6heartsStarch:
corn,1largeear(8-9”long),cleanedandcutinhalf(or2frozenminiears)
Fats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1-1/4tsp
garlic,2cloves,minced
thyme,1-1/2tsp
pepper,cayenne,1-1/4tsp,divided
parsley,1tbsp,fresh,chopped
Instructions1. Inasmallbowl,combine1tspblackpepper,garlic,shallots,thyme,and1tsp
ofthecayennepepper.Rubontobothsidesofthecatfish.2. Preparetheremouladebycombiningthepickle,yogurt,parsley,1/4tspof
cayennepepper,and1/4tspblackpepperinasmallbowl.3. Bringalargepotofwatertoboiling.Placethecornpiecesinthewaterand
cookforabout10minutes,oruntilthecornistender.4. Heatacastironskilletovermediumheat.Addoliveoiltotheskillet.Cook
catfishfor4minutesonthefirstside,thenflipoverandcookforabout4moreminutes,untilthefishflakeseasilywithafork.
5. Servethecatfishandcornoverabedofromaineheartswiththeremoulade.
BreadedcodwithwiltedgreensMakes2servings
IngredientsProteins:
cod,8ozVegetablesandFruits:
lemons,1lemon,cutintowedges
endive,3/4cup,roughlychopped
onion,1/4cup,red,dicedfinelyStarch:
bread,wholegrainrye,2slicesFats:
oliveoil,extravirgin,4tspSeasonings:
pepper,cayenne,1/2tsp
parsley,1/4cup
dijonmustard,2tbsp
pepper,black,1/4tsp
Instructions1. Heatovento250degreesF.Placebreadslicesdirectlyonovenracktodry
out,about1hour.Removefromtheovenandletcool.Useafoodprocessororblendertochopbreadslicesintotinycubes(ortearbyhand)
2. Inasmallbowl,mixthecayennepepperandparsleywithdijonmustard.Brushthemustardmixtureontothetopsideofthecod.Sprinklethebreadcrumbsevenlyontopofthemustard.
3. Preheatbroiler.4. Drizzleanonstickbakingsheetwith2tspoftheoliveoil.Placethefish,
breadcrumbsideup,ontothetray,andpositionabout6”belowthebroilerelement.Cookforabout6-7minutessothatthetoppingbrownsandthefishjustcooksthrough.
5. Whilethefishiscooking,heattheremaining2tspofoliveoilinalargesautepan.Addtheonionsandsauteforabout8minutesuntilsoftenedandbrowned.Addtheendiveandblackpepperandcookforafewminutesuntilthegreensarewilted.
6. Servefishandendivewithlemonwedges.
CatfishcevichewithsweetpotatowedgesMakes2servings
IngredientsProteins:
catfish,8oz,fillet,dicedVegetablesandFruits:
limes,1lime,juicedandzested
grapefruit,1/2grapefruit,juicedandzested
tomatoes,1small,diced
jalapenopeppers,1/2minced,seedsremovedStarch:
sweetpotatoes,1smallsweetpotato,5”longFats:
avocado,1/4avocado,peeledanddiced
oliveoil,extravirgin,2tspSeasonings:
garlic,2cloves,minced
cilantro,1/2tbsp,chopped
cumin,1/4tsp
paprika,1/2tsp
Instructions1. Combinethecatfish,1/2tsplimezest,1/2tspgrapefruitzest,andallofthe
limeandgrapefruitjuiceinalargeplasticbagorcoveredbowl.Refrigeratefor6hours,turningtwice.
2. Removethefishfromthemarinadeandcombineitinamediumbowlwiththetomato,jalapeno,avocado,cilantro,cumin,and1tspofoliveoil.
3. Refrigerate,covered,foratleasthalfanhour.4. Onehourpriortoserving,preheatovento350degreesF.5. Clean,peel,andslicethesweetpotatolengthwiseintoquarters.Tosswith1
remainingtspofoliveoilanddustevenlywithpaprika.6. Bakesweetpotatoesonatraylinedwithparchmentpaperornonstick
aluminumfoilfor50minutes.Servewarmoratroomtemperaturewiththeceviche.
CatfishgumboMakes2servings
IngredientsProteins:
catfish,8oz,filletVegetablesandFruits:
onion,1small,diced
celery,1/3cup,diced
bellpeppers,1/2green,dicedfinely
tomatoes,1cup,diced
tomatosauce,allnatural,1/4cup
okra,1/2cup,diced,frozenStarch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwithwateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1/4tsp
cajunseasoning,3/4tsp
bayleaf,1bayleaf,choppedfinely
garlic,3cloves
dijonmustard,1/2tsp
vegetablebroth,lowsodium,1/2cup
Instructions1. Inasmallbowl,mixtheblackpepper,cajunseasoning,andbayleaf.2. Meanwhile,inalargesaucepan,heattheoliveoilovermediumheat.Addthe
onions,celery,andgreenpeppersandcookuntilsoftenedandslightlybrowned,about8minutes.Addthegarlicandcontinuecookingforanotherminute.
3. Stirinthedijonmustard,vegetablebroth,tomatoes,tomatosauce,andokra.Thenaddthecajunseasoningmixtureandstirwell.
4. Bringthepottoaboilandthenreducetosimmering.Cookfor30minutes.5. Addthecatfishandstir.Coverandsimmerforanadditional20minutes.
Serveoverpreparedrice.
Cheese-andturkey-filledspaghettisquashboatsMakes2servings
IngredientsProteins:
turkey,ground,extralean,4oz
cottagecheese,lowfatornonfat,1/2cupVegetablesandFruits:
tomatosauce,allnatural,3/4cup
spaghettisquash,1small
spinach,shredded,2cupsStarch:
corn,2/3cup,kernels,frozenFats:
oliveoil,extravirgin,4tspSeasonings:
Italianherbseasoning,saltfree,dried,1tbsp
garlic,3cloves,minced
Instructions1. Preheatovento350.Cutthespaghettisquashinhalf.Removeseeds.Place
thetwohalveswiththecutsidefacinguponabakingsheetlinedwithnonstickaluminumfoil.Bakefor50minutes,thenletstandfor10minutes.Scrapesquashstrandsoutcarefullyandsetasideinamediumbowl.
2. Inasmallbowl,mixthetomatosaucewiththeItalianherbseasoning.Overmedium-highheatinalargeskillet,heat2tspoliveoil.Addgarlicandcookfor30seconds.Addspinachandstiruntilwilted,about1minute.Removefromheat.
3. Addthespinachmixtureandthecottagecheesetothebowlcontainingthesquashstrands.
4. Heatremaining2tspoliveoilinthelargeskilletovermedium-highheat.Addthegroundturkey.Cook,stirring,for4minutesoruntilbrowned.Addtheseasonedtomatosauceandcorn.Bringtoboil,thenreducetosimmering.Cookfor4minutes,thenremovefromheat.Gentlyfoldinthespinach,squash,andcottagecheesemixture.
5. Removesquashfromtheoven,thenincreasetemperatureto425degreesF.Topsquashhalvesevenlywiththeturkey-squashmixture.Bakefor20minutes,thenletstandfor10minutesbeforeserving.
ChickenandleekstewMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpiecesVegetablesandFruits:
carrots,1cup,peeledandsliced
leeks,1leek,cleanedwell,trimmedoftoughgreentips,andslicedthinly
mushrooms,1cup,fresh,sliced
celery,2stalks,slicedStarch:
barley,1/4cup,wholegrain,raw,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
vegetablebroth,lowsodium,1cup
dijonmustard,1tsp
pepper,black,1/4tsp
Instructions1. Overmedium-highheatinamediumstockpot,heatoliveoil.Addcarrots,
leeks,mushrooms,andceleryandcook,stirringfrequently,for8minutesuntiltender.
2. Addchicken,barley,vegetablebroth,dijonmustard,andblackpepper.Bringtoaboil,thenreducetosimmer.Continuecookinguntilthechickenisnolongerpinkinsideandthebarleyistender,about30minutes.
ChickenandsweetpotatostewMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedchunksVegetablesandFruits:
beets,1small,peeledanddiced
carrots,1small,peeledanddiced
celery,1stalk,diced
onion,1small,peeledanddiced
endive,1cup,shreddedStarch:
sweetpotatoes,1small,5”long,scrubbedandcubedFats:
oliveoil,extravirgin,4tspSeasonings:
vegetablebroth,lowsodium,2cups(moreifneeded)
thyme,1/2tsp
bayleaf,1leaf,whole
Instructions1. Overmedium-highheatinamediumpot,heattheoliveoil.Cookthe
chicken,stirringfrequently,untilbrownedonallsides,about5minutes.2. Addthebeet,carrot,celery,onion,endive,sweetpotato,thyme,andbayleaf.
Pourenoughvegetablebrothintocover.3. Bringtoaboil,thenreducetosimmeringandcookfor3hoursuntilthesweet
potatoesandothervegetablesaresoft.4. Removebayleafandserve.
Chickenrouladewithalmondcrustandspinachpotatostuffing
Makes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,6oz
cottagecheese,lowfatornonfat,1/4cupVegetablesandFruits:
babyspinach,2cupsStarch:
potatoes,skinon,1smallFats:
almonds,2tbsp
oliveoil,extravirgin,2tspSeasonings:
garlicpowder,1tsp
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions1. Scrubpotatoskin,cutpotatoinhalf,andboilinwateruntiltender,about15-
20minutes.Mashwitharicerorpotatomasher.Allowtocool.Microwavespinachinalargebowlfor3minutesonhigh,oruntilwilted.Letcool.
2. Preheatovento375degreesF.Placechickenbreastbetweentwosheetsofplasticwrap.Poundwithameattenderizeruntil1/4”thin.Divideintotwoequal-sizedportions.
3. Pulverizealmondsinafoodprocessor,orcrushbyplacinginaplasticbagandusingarollingpin.
4. Inamediumbowl,combinecottagecheese,babyspinach,andmashedpotatoeswiththegarlicpowderandblackandcayennepeppers.Mixwell,thenspoonontocentersofchickenbreasts.
5. Rollupchickenbreaststightlyandplaceonabakingsheetlinedwithnonstickaluminumfoil.Usetoothpickstosecure.Brushtopsideofbreastswitholiveoil.Pressalmondsontoexposedpartsofbreasts.
6. Bakefor35minutes,orjustuntilthechickeniscookedthroughwithnopinknessremaining.
ChickenwithcashewsandricepilafMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpiecesVegetablesandFruits:
sugarsnappeas,1cup,fresh
plums,dried(prunes),1/4cupStarch:
rice,wholegrainbrownorwild,1/2cup,raw,uncookedFats:
oliveoil,extravirgin,2tsp
cashews,2tbsp,choppedSeasonings:
garlic,4cloves,minced
ginger,2pieces,1”long,peeledandminced
scallions,8scallions,sliced
vinegar,redwine,2tbsp
vegetablebroth,lowsodium,3/4cup
Instructions1. Inaresealableplasticbagorcoveredbowl,combinethegarlicwithoneof
thegingerpieces,halfofthescallions,andthevinegar.Addthechickenpiecesandallowtomarinateintherefrigeratorfor30minutes.
2. Preparethericepilaf.Overmedium-highheatinasmallstockpot,heat1/2tspoliveoil.Addtheotherhalfofthescallionsandtheremaininggingerpieceandsaute,stirring,2minutes.Addthevegetablebroth,driedplums,andriceandbringtoaboil.Reducetosimmeringandcover.Cookuntiltheliquidisabsorbedandthericeistender,about35minutes.Letthericestand,covered.
3. Overmedium-highheatinalargeskillet,heattheremaining1-1/2tspoliveoil.Addthechickenpiecesandsautefor3minutes,oruntilthechickenturnsopaquethroughout.Addthesugarsnappeasandsauteforabout2moreminutes,untilthepeasarecrisp-tender.
4. Servechickenandpeasoverthericepilaf.Sprinklewithcashews.
ChickenwithpennepastaandasparagusMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutinto1”chunksVegetablesandFruits:
asparagus,8largespears,trimmedandcutinto1”strips
babyspinach,1cup,shreddedStarch:
pasta,wholegrain,2/3cup,dry,uncooked,penneFats:
oliveoil,extravirgin,2tspSeasonings:
garlic,2cloves,minced
pepper,black,1/2tsp
vegetablebroth,lowsodium,1/2cup
Instructions1. Cookpastainalargepotofboilingwaterabout8-10minutes,oruntilal
dente.Drainandsetaside.2. Heataskilletovermediumheat.Addoliveoilandallowtocometo
temperature.Addchickenpieces,garlic,and1/4tspblackpepper.Cook,stirringoccasionally,untilthechickenisbrownedandcookedthrough.Tocheckfordoneness,pokechickenwithaforktomakesurejuicesrunclear.Removechickenandsetaside.
3. Addvegetablebrothtotheskillet.Addasparagus,shreddedspinach,and1/4tspblackpepper.Coverandallowasparagustocookfor5-10minutes,oruntiltender.Addthechickenandpastatotheskilletandcontinuecookinguntilrewarmed.
ChickpeaandpotatostewMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),8oz,canned,rinsedanddrainedVegetablesandFruits:
onion,1small,chopped
tomatoes,1medium,cubedStarch:
potatoes,skinon,1small,cubedFats:
oliveoil,extravirgin,4tspSeasonings:
cumin,1/2tsp
garlic,3cloves,minced
corianderseed,1/2tsp,ground
vegetablebroth,lowsodium,1cup
pepper,black,1/4tsp
cilantro,1tbsp,fresh,minced
Instructions1. Inalargesaucepanovermediumheat,sautecumininoliveoilfor10
seconds.Addtheonionandcontinuetocookuntilbrowned,about8minutes.Addthegarlicandcorianderandcookforanotherminute.
2. Addthevegetablebroth,chickpeas,potato,pepper,and1tspcilantroandbringtoaboil.Reducetosimmering,cover,andcookuntilthepotatoistender,about15minutes.
3. Addthetomatothethestewandsimmerabout5moreminutes.Garnishstewwithremainingcilantro.
ChickpeaandroastedredpeppersaladMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsedVegetablesandFruits:
bellpeppers,1small,red
arugula,1cup,babyStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,1tsp
olives,6olives,pittedandhalvedSeasonings:
vinegar,balsamic,2tsp
dijonmustard,1/4tsp
pepper,black,1/4
Instructions1. Preheatovento500degreesF.Placethewholeredpepperonabakingsheet.
Cookfor30-45minutes,untilthepepperischarredandfullywrinkled,turningtwice.Removefrompanandletcool.
2. Rubtheskinfromthepepperwithfingers.Removestemandseeds.Sliceintostrips1/2”wide.
3. Inamediumbowl,mixtogetheroliveoil,vinegar,dijonmustard,andblackpepper.Foldinthebabyarugula,chickpeas,androastedredpeppers.Sprinklewitholivesandservewithryecrisps.
ChickpeaandsweetpotatomasalaMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),8oz,drainedandrinsedVegetablesandFruits:
onion,1small,diced
tomatoes,1medium,choppedStarch:
sweetpotatoes,1small(5”long)Fats:
coconutoil,4tspSeasonings:
ginger,1”piece,peeledandminced
garlic,2cloves,minced
currypowder,1/2tsp
cumin,1/2tsp
corianderseed,1/2tsp
garammasala,1/4tsp
turmeric,1/4tsp
vegetablebroth,lowsodium,1cup(ormoreasneeded)
Instructions1. Inalargeskilletovermediumheat,sautegingerandonioninhotcoconutoil
forabout10minutesuntilsoft,translucent,andaromatic.Addgarlicandsauteforanotherminute.
2. Inasmallbowl,combinecurrypowder,cumin,coriander,garammasala,andturmeric.Stirintotheskilletmixture.Continuestirringwhileaddingvegetablebrothslowlyuntilthemixturereachesaconsistencylikepaste.
3. Addthesweetpotato,chickpeas,and1cupofvegetablebroth.Reduceheattosimmeringandcookforabout10minutesuntilthesweetpotatoistender.
4. Stirinthetomatoesandbringthemixturetoaboil.Cookuntiltheliquidistheconsistencyofathickgravy.
ChickpeaandvegetablesaladsandwichesMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),8oz,rinsedanddrainedVegetablesandFruits:
onion,1/2small,minced
bellpeppers,1/2small,mincedfinely
carrots,1/2smallcarrot,peeledandjulienned
celery,1/2stalk,large,minced
cucumbers,1/4cup,shreddedStarch:
bread,wholegrainrye,2slicesFats:
oliveoil,extravirgin,2tspSeasonings:
capers,1-1/2tsp
paprika,1/4tsp
chilipowder,chipotle,1/8tsp
pepper,black,1/8tsp
Italianherbseasoning,saltfree,dried,1tsp
vinegar,balsamic,2tsp
Instructions1. Mixallingredientsexceptchickpeasandbreadtogetherinalargebowland
mixthoroughly.Gentlyfoldinchickpeas.2. Servechickpeasaladonwholegrainbreadortoast.
ChickpeasaladwithmintandbulgurMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsedVegetablesandFruits:
tomatoes,2cups,diced
onion,1/2small,dicedfinelyStarch:
bulgur,1/3cup,dry,instantFats:
oliveoil,extravirgin,2tsp
almonds,2tbsp,roughlychoppedSeasonings:
vegetablebroth,lowsodium,3/4cup
pepper,black,1/2tsp
orangezest,1tsp
mint,2tbsp,fresh,torn
Instructions1. Bringvegetablebrothtoboilinamediumsaucepan.Stirinthebulgur.
Removefromheatandcover.Allowbulgurmixturetoswellfor45minutes.2. Addalmondstoasmallsautepanovermedium-highheat.Cook,stirring
constantlytoturnalmondpieces,untilgoldenbrown.Removealmondsfrompan.
3. Mixalmonds,chickpeas,1tspofoliveoil,1/4tspblackpepper,andorangezestintothebulgur.
4. Inalargebowl,combinetomatoes,onion,1tspoliveoil,mint,1/4tspblackpepper,andorangezest.
5. Servethetomatomixtureatopthebulgurandsprinklewithalmonds.
ChickpeasandeggwhiteswithspinachandtomatoMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),1/2cup,drainedandrinsed
eggwhites,1/4cupVegetablesandFruits:
shallots,1shallot,slicedthinly
tomatosauce,allnatural,1/4cup
babyspinach,1-1/2cup,freshStarch:
bread,wholegrain,2piecesFats:
oliveoil,extravirgin,2tsp
pistachios,unsalted,shelled,2tbsp,choppedSeasonings:
garlic,1clove,minced
rosemary,1tsp,fresh,chopped
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tsp
Instructions1. Overmediumheat,inalargeskilletheatoliveoil.Addshallotandcookfor2
minutes.Addgarlicandcookanotherminute.Stirinrosemaryandblackpepper.
2. Inasmallbowl,combinetomatosauceandItalianseasoning.Addseasonedtomatosauceandchickpeastoskillet.Stirtocombineandreduceheattosimmer.
3. Sprinklemixtureevenlywithspinachandpistachios.Poureggwhitesevenlyoverthemixture.Simmer,withoutstirring,untiltheeggwhitesareset,about15minutes.
4. Servewithtoastedwhole-grainbread.
CodandpotatocasseroleMakes2servings
IngredientsProteins:
cod,8ozVegetablesandFruits:
onion,1large,dicedfinely
tomatoes,1medium,diced
tomatosauce,allnatural,1/4cupStarch:
potatoes,skinon,1smallpotato,slicedthinlyFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
pepper,crushedred,1tsp
paprika,1tsp
parsley,1tbsp,fresh,chopped
Instructions1. Cutcodintosmallpiecesandsteam(orboilinwater)for5minutes.2. Preheatovento375degreesF.3. Addoliveoiltoamedium-hotsautepan,thenaddonion.Cookonionuntil
tenderandbrown,about8minutes.Addgarlic,crushedredpepper,andpaprikaandcookforanother45seconds.Foldinthetomatoandtomatosauce.
4. Lineasmallcasseroledishwithnonstickaluminumfoilorparchmentpaper.Createabaselayerwithhalfofthepotatoslices,thenlayerthecodontopofit.Topwiththeremainingpotatoslices.
5. Pourtheonionmixtureoverthedishsoitcoverseverythingevenly.6. Bakefor45minutesuntilthepotatoslicesaretender.Garnishwithparsley
andserve.
CodmarinarawithlinguineMakes2servings
IngredientsProteins:
cod,8oz,filletVegetablesandFruits:
onion,1/2small,choppedfinely
tomatosauce,allnatural,1/2cup
tomatoes,1cup,fresh,choppedStarch:
pasta,wholegrain,2ozdryweight,preparedaccordingtopackagedirections
Fats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tsp
bayleaf,1leaf,choppedfinely
Instructions1. Inamediumsaucepanovermediumheat,sautetheonioninoliveoilfor
about5minutes.Addthegarlicandsautefor1minutemore.Stirinthetomatosauce,tomatoes,blackpepper,bayleaf,andItalianherbseasoning.
2. Lineabakingdishwithnonstickfoilorparchmentpaper.Pourhalfofthesauceintothepan.Placethefishontop,thencoverwiththeremainingsauce.
3. Bakefor30minutesoruntilthefishflakeseasilywithafork.4. Serveoverpreparedlinguine.
Creamy,lemonyshrimpandpastasaladMakes2servings
IngredientsProteins:
yogurt,Greek,plain,nonfat,2tbsp
shrimp,7oz,thawed(iffrozen),peeled,anddeveinedVegetablesandFruits:
lemons,1lemon,small,halved
broccoli,1cup,fresh,chopped,rawStarch:
pasta,wholegrain,2/3cup,dry,uncooked,penneFats:
oliveoil,extravirgin,4tspSeasonings:
dijonmustard,1-1/2tsp
garlic,4cloves,minced
pepper,black,1/2tsp
scallions,1/4cups,chopped
Instructions1. MixGreekyogurt,juicefrom1/2lemon,dijonmustard,garlic,and1/4tsp
blackpeppertogether.2. Cookpenneinalargepotofboilingwaterforabout8-10minutes,oruntilal
dente.Drain.Rinseundercoldwatertocool.Tosswithyogurtdressing.3. Preheatovento450degreesF.4. Tossshrimpwitholiveoiland1/4tspblackpepper.Bakeshrimponafoil-
linedbakingsheetfor10-15minutesuntiltheyarebrightpink.5. Sliceremaining1/2lemon.Addshrimp,scallions,andrawbroccolitopasta
saladandgarnishwithlemonslices.
CurriedchickenandplumcouscousstewMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutintocubesVegetablesandFruits:
jalapenopeppers,1tbsp,diced
carrots,1smallcarrot,julienned
zucchini,1/2smallzucchini,diced
plums,dried(prunes),1/2cupStarch:
couscous,wholewheat,1/4cup,instant,dryFats:
oliveoil,extravirgin,4tspSeasonings:
vegetablebroth,lowsodium,1-3/4cups
pepper,black,1/4tsp
scallions,3scallions,slicedthin
ginger,3/4tsp,fresh,peeledandgrated
currypowder,3/4tsp
corianderseed,1/4tsp
Instructions1. Bring1cupofvegetablebrothtoboilinasmallsaucepan.Stirinthe
couscousanddriedplums.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.
2. Meanwhile,heat2tspoliveoilovermediumheatinamediumskillet.Addchickenandblackpepper.Cook,stirring,untiljuicesrunclearandchickenisnolongerpink.Removefromskillet.
3. Heattheremaining2tspoilintheskilletovermediumheat.Addthejalapenopepperandcarrotandcookforabout2minutes.Addthezucchini,scallions,ginger,currypowder,corianderseed,andremaining3/4cupofvegetablebroth.Cook,stirringoccasionally,untilthevegetablesaretender,orabout5minutes.
4. Addthechickentotheskilletandheatthrough.Removefromheat,addcouscous,andtoss.
Fishcurry,Indian-style,withriceandspinachMakes2servings
IngredientsProteins:
cod,8oz,filletVegetablesandFruits:
onion,1/2small,roughlychopped
tomatoes,2medium
spinach,1cup,shreddedStarch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwithwateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,2tsp
cashews,2tbspSeasonings:
dijonmustard,2tsp
ginger,1/2inchpiece,fresh,peeled
garlic,2cloves,peeled
cumin,3/4tsp
turmeric,3/4tsp
pepper,cayenne,1tsp
vegetablebroth,lowsodium,1/4cup
cilantro,2tbsp,chopped,fresh
Instructions1. Combinethedijonmustardand1tspoliveoilinawide-mouthedbowl.Add
thefish,thenturntocoatbothsides.Marinateforonehour.2. Preheatovento350degreesF.3. Pureethecashews,ginger,onion,andgarlicinafoodprocessororblender.4. Inasautepan,heattheremaining1tspoliveoilovermediumheatandadd
thepuree.Cook,stirringconstantly,foraboutaminute,thenaddthecumin,turmeric,andcayennepepperandcookforanotherfewminutes.Removefromheat.Stirinthevegetablebroth,dicedtomatoes,andspinach.
5. Placethefishinafoil-linedcasseroledishandtopwiththevegetablemixture.Coverandbakeforabouthalfanhouruntilthefishistenderand
flaky.Serveoverabedofcookedrice.
Fishstew,Mediterraneanstyle,withpastaMakes2servings
IngredientsProteins:
cod,8oz,filletVegetablesandFruits:
onion,2small,dicedfinely
tomatoes,2medium,dicedStarch:
pasta,wholegrain,2ozdryweight,rotini,bowtie,orsimilarFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
vegetablebroth,lowsodium,3cups
cinnamon,1/2tsp
cilantro,1/2cup,chopped,fresh
parsley,1/2cup,chopped,fresh
pepper,black,1tsp
Instructions1. Heattheoliveoilovermediumheatinalargepot.Sautetheonionsuntil
softened,stirringfrequently,about8minutes,thenaddgarlicandcontinuetosauteforanotherminute.
2. Stirinthevegetablebrothandbringtoaboil.3. Addthecod,tomatoes,cinnamon,cilantro,parsley,andblackpepper.Reduce
heattosimmeringandcookfor10minutes.4. Addthepastaandcontinuesimmeringuntilthepastaistender,about6-10
minutes,dependingonthetype.
FishtacosMakes2servings
IngredientsProteins:
cod,8oz,filletVegetablesandFruits:
watermelon,1cup,cutintosmallchunks,seedsremoved
limes,1lime,juicedandzested
romainelettucehearts,1cup,shreddedStarch:
corntortillas,wholegrain,4tortillasFats:
avocado,1/4avocado,pitted,peeled,andsliced
oliveoil,extravirgin,2tspSeasonings:
scallions,1/4cup,chopped
cilantro,1/4cup,fresh,chopped
chilipowder,chipotle,1/2tsp
Instructions1. Preheatagrill.2. Inamediumbowl,mixtogetherthewatermelon,scallions,cilantro,andthe
juiceandzestfrom1/2ofthelime.3. Dustthefishonbothsideswiththechipotlechilipowder.4. Brushthegrillwiththeoliveoil.Grillthefishabout4-5minutesperside
untilcookedthrough.Codflakeeasilywithafork.Breakthefishintosmallchunks.
5. Placethecorntortillasonthegrilljustlongenoughtowarmthem.Filltortillaswithfish,avocado,lettuce,andthewatermelonmixture.
6. Cuttheremaining1/2limeintowedgesandservealongsidethetacos.
GazpachosaladMakes2servings
IngredientsProteins:
cod,8oz,filletVegetablesandFruits:
tomatoes,1large,diced
onion,2small,dicedStarch:
cereal,wholegrain,shreddedwheatstyle,spoonsize,unsweetened,1cup
Fats:
avocado,1/4avocado,peeledanddiced
oliveoil,extravirgin,2tspSeasonings:
vinegar,whitebalsamic,1/2tsp
pepper,black,1/4tsp
Instructions1. Inamediumbowl,combinetomato,onion,andavocado.Drizzlewitholive
oilandvinegar.Seasonwithpepper.2. Refrigerateforonehour.3. Steamorboilcodfor10minutesuntilcookedthrough.Letcool.4. Placecodonsaladandcrumbleshreddedwheatcerealontop.
Ginger-carrottofusoupMakes2servings
IngredientsProteins:
tofu,6oz,extra-firm,squeezedbetweenpapertowelsandcutinto1”cubes
VegetablesandFruits:
onion,1small,diced
carrots,2-1/4cups,frozen,defrostedandroughlychoppedStarch:
oats,rolled,1/2cup,uncookedFats:
coconutoil,4tspSeasonings:
ginger,1piece,1-1/2”,grated
pepper,black,1/4tsp
Chinesefive-spicepowder,1/4tsp
vegetablebroth,lowsodium,3cups
currypowder,3/4tsp
Instructions1. Overmediumheatinalargesaucepan,heat1tspcoconutoil.Addtheonions,
carrots,ginger,andblackpepperandcookfor8minutes,stirringfrequently.2. AddtheChinesefive-spicepowderandvegetablebroth.Bringtoaboil,then
reducetoasimmer,cover,andcookfor20minutesoruntilthevegetablesaretender.
3. Inafoodprocessororblender,pulsetherolledoatsintoflour.Combinethecurrypowderandoatflouronaplate.Pressthetofuchunksintotheseasonedoatflouronallsides.
4. Inalargeskillet,heattheremaining3tspcoconutoilovermedium-highheat.Addthetofuinbatches,turningtocrisponallsides,approximately5minutestotal.
5. Pureethesoupwithafoodprocessororblender.Pourintobowlsandservewithfriedtofu.
GrilledchickenbreastswithcornapplerelishMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8ozVegetablesandFruits:
apples,1small,diced
onion,2tbsp,diced
limes,2tbsp,juiceonlyStarch:
corn,1cup,frozenkernels,defrostedFats:
oliveoil,extravirgin,4tspSeasonings:
chilipowder,chipotle,1/2tsp
cumin,1/4tsp
pepper,crushedred,1/8tsp
pepper,black,1/2tsp
parsley,1tbsp,fresh,minced
Instructions1. Preheatagrillorgrillpantomedium-highheat.2. Inasmallbowl,combinechilipowder,cumin,crushedredpepper,and1/4
tspblackpepper.3. Brushbothsidesofchickenbreastswith2tspoliveoilandsprinkleonthe
spicemixture.Grillapproximately10minutes,turningonce,oruntilcookedthrough.
4. Inamediumbowl,mixcorn,apples,onions,parsley,limejuice,remaining2tspoliveoil,and1/4tspblackpepper.Topchickenwithrelishandserve.
GrilledcuminchickenbreastswithsweetpotatocoleslawMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8ozVegetablesandFruits:
apples,1small,peeled,cored,andjulienned
cabbage,3/4cup,shredded
carrots,1/4cup,peeledandjuliennedStarch:
sweetpotatoes,2/3cup,raw,peeledandfinelyjuliennedFats:
oliveoil,extravirgin,4tspSeasonings:
vinegar,cider,1tbsp
pepper,black,1/2tsp
scallions,1tbsp,slicedthin
cumin,1/2tsp
Instructions1. Inasmallbowl,makethecoleslawdressingbycombining3tspofoliveoil
withthecidervinegarand1/4tsppepper.2. Inamediumbowl,tosstogetherapple,cabbage,carrot,sweetpotato,and
scallions.3. Preheatagrillorgrillpantomedium-high.4. Brushchickenbreastwith1tspoliveoil.Mixtogethercuminand1/4tsp
pepperandrubontochickenbreast.5. Grillbreastfor4-5minutesperside,oruntilthechickeniscookedthrough
andnolongerpinkinside.Letrestfor5minutes.6. Drizzlethedressingoverthecoleslawandtosstomixwell.
GrilledgrouperwithmangosalsaandmixedgreensMakes2servings
IngredientsProteins:
grouper,8oz,filletVegetablesandFruits:
bellpeppers,1pepper,small,red
mango,1/4cup,cubed
pineapples,1/4cup,cubed
papaya,1/4cup,cubed
jalapenopeppers,1/4pepper,seededandmincedfinely
babymixedgreens,1cup
limes,1lime,juicedStarch:
corn,1cupkernels,roastedorboiledFats:
oliveoil,extravirgin,4tspSeasonings:
cajunseasoning,1tsp,ortotaste
cilantro,1/4cup,chopped
Instructions1. Roasttheredpepperonthegrillor6”fromabroilerelementuntiltheskinis
blackenedallaround,turningfrequently.Letcool,thenremoveskinanddice.2. Inamediumbowl,combinedicedpeppers,corn,mangos,pineapple,papaya,
andmincedjalapenowithlimejuicetocreateasalsa.3. Sprinklebothsidesofthegrouperwithcajunspice.4. Heatoliveoilinacastironfryingpanuntilitbeginstosmoke.Addthe
grouperandcook3minutesoneachsideoruntilcookedthrough.5. Servegrouperontopofmixedgreens,thenspoonsalsaontop.Garnishwith
cilantro.
GrilledsalmonwithcucumberdillsaladMakes2servings
IngredientsProteins:
yogurt,Greek,plain,nonfat,3tbsp
salmon,7ozVegetablesandFruits:
cucumbers,1/2lb,slicedthinly
onion,1/4medium,slicedthinlyStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,4tspSeasonings:
dill,1/2tsp,dried
vinegar,redwine,1tbsp
pepper,black,1/2tsp
Instructions1. Preheatgrillorgrillplate.2. Usepapertowelstodrythecucumberslices.Combineinamediumbowl
withyogurt,onion,dill,2tspoftheoliveoil,vinegar,and1/4tsppepper.3. Brushbothsidesofthesalmonwiththeremaining2tspoliveoilandseason
withtheremaining1/4tsppepper.4. Grillthesalmonforabout3minutesoneachside,onlylongenoughforitto
becomeopaque.5. Servewiththecucumbersaladandryecrisps.
GrilledshrimpwithsobanoodlesMakes2servings
IngredientsProteins:
shrimp,8oz,defrosted(iffrozen),shelledanddeveinedVegetablesandFruits:
shallots,1large,slicedthinlyanddividedintorings
limes,2limes
apples,2small,dicedfinelyStarch:
sobanoodles,wholegrain,1-1/2oz,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
pepper,crushedred,1/4tsp
pepper,black,1/4tsp
cilantro,2tbsp,fresh,chopped
Instructions1. Heat2tspoliveoilinasmallskilletovermediumheat.Addshallotsand
cookfor2minutes.Addthegarlicandcontinuestirringuntiltheshallotsarecrispandgolden,about1-2minutes.Letcool.
2. Addnoodlestoalargepotofboilingwaterandcook,stirring,about4minutes,oruntiltender.Draininacolanderandrinsethoroughlyundercold,runningwater.Transfertoalargebowlandtosswiththeshallot-garlicmixture.
3. Zestandjuiceoneofthelimes.Preheatagrillorgrillpanonmedium-high.Tossshrimpinamedium-sizedbowlwith1tsplimezest,2tbsplimejuice,2tspoliveoil,andthecrushedandblackpeppers.
4. Grillshrimp,turningonce,untiltheyjustturnopaquethroughout,about3minutes.
5. Arrangenoodlesonplates.Topwithcilantroandshrimp.Servewiththesecondlime,cutintowedges.
HalibutandcaponatapitaMakes2servings
IngredientsProteins:
halibut,8oz,filletVegetablesandFruits:
onion,1red,small,diced
artichokes,1/2cuphearts,frozen,diced
celery,1stalk,chopped
tomatoes,1large,diced
raisins,1/4cupStarch:
pita,wholegrain,1pita,separatedintohalvesFats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1/2tsp
vinegar,redwine,2tbsp
capers,1/2tbsp,rinsedanddrained
parsley,4sprigs
Instructions1. First,makethecaponata.Heattheoliveoilinalargeskilletovermedium
heat.Addtheonionand1/4tspblackpepper.Cookfor3minutesuntiltheonionbeginstosoften.Addtheartichokeheartsandcelery.Continuecooking,stirringoccasionally,untiltheartichokesbecomelightlybrowned,about4minutes.
2. Stirinthetomatoesandraisins.Reduceheatandsimmerfor20-30minutesuntilthemixturethickens,occasionallystirring.Addthevinegarandcapers.
3. Next,preparethehalibut.Preheatovento400degreesFandlineabakingsheetwithnonstickfoilorparchmentpaper.Sprinklethehalibutwith1/4tspblackpepper,placeonthebakingsheet,androastfor10-12minutes,oruntilitflakeseasilywithafork.
4. Flakethehalibutwithaforkintothepitapocketsandthenaddthecaponataandfinallyfreshparsley.
HalibutVeracruzMakes2servings
IngredientsProteins:
halibut,8oz,filletVegetablesandFruits:
onion,1small,diced
tomatoes,1medium,diced
babyspinach,1cup,shredded
jalapenopeppers,1/4seededandfinelydiced
limes,1lime,juicedStarch:
rice,wholegrainbrownorwild,1/3cupdrymeasure,preparedwithwateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,2tsp
avocado,1/4peeledandslicedSeasonings:
garlic,2cloves,minced
vegetablebroth,lowsodium,1/4cups
cilantro,1tbsp,chopped
Instructions1. Preheatovento350degreesF.2. Heatoliveoilovermediumheat.Sauteonionfor3minutes,thenaddgarlic
andcontinuecookingfor1minute.3. Addthetomatoes,shreddedspinach,jalapeno,andvegetablebroth.Cookto
reducethejuicesdownby2/3.4. Placethefishinthepreparedbakingpanandcookfor10minutes.5. Toserve,layerthepreparedriceontheplate,thenthesauce,thenthehalibut,
thentheslicedavocado,andfinallythecilantro.Squeezelimejuiceatop.
HeartyItalianweddingsoupMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
endive,2cups,finelyslicedStarch:
barley,1/4cup,wholegrain,raw,uncookedFats:
pistachios,unsalted,shelled,1/4cupSeasonings:
basil,1tbsp,fresh,chopped
parsley,2tbsp,fresh,chopped
scallions,2scallions,slicedthinly
vegetablebroth,lowsodium,3cups
lemonzest,2tbsp
Instructions1. Grindpistachiosinspicegrinder,insmallfoodprocessor,orwithamortar
andpestle.2. Mixturkey,groundpistachios,basil,parsley,andscallions.Shapeintotight
3/4”balls.3. Bringvegetablebrothtoboiling.Dropinmeatballs.Stirintheendive,barley,
andlemonzest.Reduceheattomedium.4. Continuetocookuntilbarleyistender,stirringfrequently,about15minutes.
Herb-crustedhalibutwithsauteedbokchoyMakes2servings
IngredientsProteins:
halibut,8oz,filletVegetablesandFruits:
bokchoy,6oz,leavesonly,shreddedorchoppedintobite-sizedpiecesStarch:
bread,wholegrain,2slicesFats:
oliveoil,extravirgin,4tspSeasonings:
parsley,2tbsp,fresh,chopped
dill,2tbsp,fresh,chopped
lemonzest,1tsp
pepper,black,1/2tsp
garlic,1clove,minced
Instructions1. Placebreadslicesonovenrackandcookat250degreesFuntilverydry,
aboutanhour.Removefromovenandpulseinfoodprocessororblender,orchopwithaknife,tocreatelargecrumbs.
2. Preheatovento400degreesF.Lineabakingsheetwithnonstickaluminumfoil.
3. Inamediumbowl,tossbreadcrumbswithchoppedparsley,dill,lemonzest,1/4tspblackpepper,and2tspoliveoil.
4. Placethehalibutonthepreparedbakingtray.Topwiththeherbedbreadcrumbs,pressinglightlysothatitadherestothefish.
5. Bakefor10-15minutesuntilthefishflakeseasilywithaforkandcrumbsbecomelightlybrowned.
6. Whilethefishbakes,preparethebokchoy.Inasaucepanovermediumheat,heattheremaining2tspofoliveoil,thenaddthegarlicandcookfor1-2minutes.Addtheshreddedorchoppedbokchoyandcontinuetocookfor5minutesuntiltheleavesbecomebrightgreen.
Italian-styleturkeymeatballsandspaghettiMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
onion,1small,diced
tomatoes,2small,diced
tomatosauce,allnatural,1cupStarch:
pasta,wholegrain,2oz,spaghetti,dryFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,3cloves,minced
parsley,2tbsp,fresh,chopped
oregano,1tbsp,fresh,chopped
rosemary,1tsp,fresh,chopped
dijonmustard,1tsp
Italianherbseasoning,saltfree,dried,1tbsp
Instructions1. Inasmallsaucepan,heat2tspoliveoilovermediumheat.Addonionand
cook,stirringoften,untilitbeginstosoftenandbecometranslucent,about8minutes.Addgarlicandcookforanotherminute.
2. Addtomatoes,tomatosauce,parsley,oregano,rosemaryanddijonmustardandstir.Bringtoaboil,thenreducetoasimmer.
3. MixgroundturkeywithItalianseasoningmix.Rollinto10smallballs.4. Heat2tspoliveoilinamediumskilletovermediumheat.5. Frythemeatballs,turningoccasionally,untilbrownonallsides.Addthe
meatballstothesauceandcontinuesimmeringuntiltheinsidesaredone,about10minutes.Testfordonenessbycuttingameatballandcheckingtomakesurethereisnopinkatthecenter.
6. Cookthespaghettiinboilingwaterinamedium-sizedstockpotuntilcrisp-tender,about10minutes.Drainandservewithmeatballsandsauce.
LemongrilledcodwithasparagusandwildriceMakes2servings
IngredientsProteins:
cod,8oz,fillet,cutinto2equalportionsVegetablesandFruits:
lemons,1lemon,juiced
asparagus,10mediumStarch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwithwateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,4tspSeasonings:
cajunseasoning,1tsp
pepper,black,1/4tsp
pepper,lemon,1/2tsp
scallions,1tbsp,chopped
Instructions1. Mixthecajunseasoning,blackpepper,lemonpepper,andoliveoiltogether.
Brushontobothsidesofthecodandallowtomarinateforonehour.2. Preheatgrillorgrillpan.3. Trimoffthewoodyendsoftheasparagus.Wrapinasinglelayerin
aluminumfoil.Sealtheedgesandplaceonthegrillfor9minutes.4. Meanwhile,inasmallsaucepan,combinelemonjuiceandscallionsover
mediumheatandstirforthreeminutesoruntilthescallionssoften.5. Aftertheasparagushascookedfor9minutes,addthecodtothegrill,
allowingtheasparagustocontinuecooking.Grillthecoduntilbrownandflaky,aboutthreeminutesperside.
6. Servethecodandasparagusoverthepreparedrice.Drizzlewiththelemonjuiceandscallionmixture.
MarinatedsalmonwithbroccoliandriceMakes2servings
IngredientsProteins:
salmon,8oz,filletVegetablesandFruits:
lemons,1small,juiced
broccoli,2cupsflorets,freshStarch:
rice,wholegrainbrownorwild,1/3cup,raw,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1/4tsp
pepper,crushedred,1/2tsp
vinegar,balsamic,2tsp
garlic,2cloves,minced
scallions,2tbsp,choppedfinely
cilantro,1tbsp,chopped
water,1cup
Instructions1. Seasonsalmonwithblackpepperandcrushedredpepper.Sliceeachbroccoli
floretlengthwise,halvingit.2. Mix4tspofthelemonjuicewith2tspoliveoil,balsamicvinegar,garlic,
scallions,andcilantroinamediumbowlorplasticbag.Addsalmonandbroccoliandtosstocoat.Coverbowlorsealbagandrefrigerateatleast5hours.
3. Drainmarinadeintoalarge,microwave-safebowl.Addwaterandriceandstir.Microwaveon70%powerforabout20minutes(microwavesvary),oruntilallliquidisabsorbedandriceistender.Letricerest.
4. Preheatbroiler.Brushwithremaining2tspoliveoil.Placesalmonandbroccolionabroilertrayandcookforabout5minutesoneachside,untilthesalmonbecomesopaqueandthebroccoliistenderandbrowned.
5. Fluffricewithafork.Servesalmonandbroccolioverricewithremaininglemonjuice.
MediterraneanchickpeasoupMakes2servings
IngredientsProteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsedVegetablesandFruits:
onion,1small,dicedfinely
tomatoes,2small,dicedfinelyStarch:
pita,wholegrain,1pita,halvedFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,3cloves,minced
rosemary,1/2tsp,fresh,minced
pepper,black,1/4tsp
vegetablebroth,lowsodium,2cups
vinegar,balsamic,1-1/2tsp
Instructions1. Overmediumheatinalargesaucepan,heatoliveoil.Addonionandcook,
stirringfrequently,untiltenderandtranslucent,about8minutes.Addgarlicandstirforoneminutemore.
2. Addthechickpeas,tomatoes,rosemary,blackpepper,andvegetablebroth.Bringtoaboil,thenreduceheattosimmering.Cookfor20minutes.
3. Allowthesouptocooltoroomtemperature.Pureehalfthesoupinablenderorfoodprocessor,thenreturntosaucepan.
4. Addthevinegar,stirringtocombine,thenbringtoaboil.5. Servewithpitahalves.
Mediterranean-stylemahimahiandbarleysaladMakes2servings
IngredientsProteins:
mahimahi,8ozfilletVegetablesandFruits:
lemons,2lemons,juicedandzested
babyspinach,1-1/2cups
tomatoes,1/2cup,dicedStarch:
barley,1/4cup,wholegrain,raw,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
oregano,1-1/2tbsp
spearmint,1-1/2tbsp
garlic,1clove,minced
vegetablebroth,lowsodium,1cup
Instructions1. Inaresealableplasticbagorshallowbowl,combinelemonjuice,3tspolive
oil,oregano,spearmint,1/2tsplemonzest,andgarlic.Shaketocombine.2. Addfishandmarinatefor1hour,turningonce.Meanwhile,makethebarley
bybringingittoaboilinthevegetablebroth,thenreducetosimmerfor45minutes,oruntiltender.Drainandletcool.
3. Removefishfrommarinadeandinasmallsaucepanbringmarinadetoaboil.Placeintherefrigeratortocool.
4. Heatnonstickgrillorgrillplatetomedium.Brushwithremaining1tspoliveoil.
5. Cookfish,turningonce,untilitflakeseasilywithafork,10-13minutes.6. Whilethefishcooks,assemblethesaladbycombiningthetomatoesand
spinachwiththecookedandcooledbarley.Tosswiththemarinadeandserve.
Oven-friedchickenbreastsandvegetablesMakes2servings
IngredientsProteins:
yogurt,Greek,plain,nonfat,3oz
chickenbreast,boneless,skinless,6ozVegetablesandFruits:
greenbeans,2cups,freshStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,1tsp
almonds,3tbspSeasonings:
pepper,black,1/2tsp
paprika,1/4tsp
dijonmustard,1/4tsp
scallions,1tbsp,slicedthinly
lemonzest,1/4tsp
Instructions1. Preheatovento450degreesF.Placeacookingrackontoabakingsheetlined
withaluminumfoil.Brushtherackwiththeoliveoil.2. Grindtheryecrispsandalmondsinafoodprocessororspicegrinder,orusea
mortarandpestle.Transfertoashallowbowlandmixin1/4tspblackpepperandpaprika.
3. Mixmustardandyogurttogetherinasecondshallowbowl.Diponesideofthechickenbreastsinyogurt,thensprinklecrumbtoppingon.Dipthesecondsideinyogurtandcrumbs.
4. Placecoatedchickenontothepreparedrackandtopwithscallions.Insertathermometerintothethickestsectionofbreasts.Bakeuntilthethermometerreads160degreesF,about30minutes.Removefromtheovenandallowtorestforatleast5minutes.
5. Addgreenbeanstoboilingwater.Cookfor5-10minutesuntilbeansarecrisp-tender.
6. Tossbeanswithlemonzestand1/4tspblackpepperbeforeserving.
PoachedsalmonwithalmondcouscousMakes2servings
IngredientsProteins:
salmon,8oz,filletVegetablesandFruits:
babyspinach,2cups,chopped
celery,1/4cup,chopped
tomatoes,1/2tomato,dicedStarch:
couscous,wholewheat,1/4cup,dry,uncookedFats:
almonds,4tbspSeasonings:
vegetablebroth,lowsodium,2-1/2cups
parsley,1tsp,dried
pepper,crushedred,1tsp
savory,1tsp
lemonzest,1tbsp
scallions,1tbsp,choppedfinely
pepper,black,1/4tsp
dill,1bunch,tiedwithtwine
Instructions1. First,preparethecouscous.Inasmallsaucepan,bring1/2cupofvegetable
brothtoaboil.Addtheparsley,crushedredpepper,andsavory.Addthecouscous,stirringtocombine.Simmeruntilthecouscousistender,abouttenminutes.Stirinthespinach.Allowtocool,thendrainanyexcessliquidthatremains.
2. Inasaladbowl,combinethecouscouswiththelemonzest,almonds,celery,scallions,andtomato.Seasonwithblackpepper.Refrigerateatleastonehour.
3. Next,preparethesalmon.Inamediumsaucepan,combineremaining2cupsofvegetablebroth,salmon,anddill.Bringtoaboil,thenreducetoasimmer.Coverthepot.Continuecookinguntilthefishflakeseasilywithafork,about15minutes.
4. Servesalmonwithsalad.
RoastedsalmonwithleeksandfingerlingpotatoesMakes2servings
IngredientsProteins:
salmon,8oz,filletVegetablesandFruits:
leeks,3leeks
shallots,1shallot
lemons,1lemon,juicedStarch:
potatoes,skinon,5oz,fingerlingFats:
oliveoil,extravirgin,4tspSeasonings:
blackpepper,1/4tsp
chives,2tsp,chopped
tarragon,1tsp,fresh
parsley,1tsp,fresh
Instructions1. Preheatovento450degreesFandcoveraroastingpanortraywith
parchmentpaper.2. Cleantheleeksthoroughly,trimmingawaythegreen.Cuteachleek
lengthwiseintoquarters.Tosswith2tspoliveoilandspreadoutonroastingpan.Roastforabout30minutes,oruntiljustgolden.
3. Reduceheatto275degreesF.Useabrushtorubbothsidesofthesalmonwiththeresidualoilintheleekpanandseasonfishwithblackpepper.Placethesalmonontopoftheleeksandroastforabout30-40minutesuntilthesalmonisfirm.
4. Meanwhile,boilthepotatoesabout10minutes,oruntiltender.5. Mixtheshallot,chives,tarragon,parsley,lemonjuice,andremaining2tspof
oliveoilinafoodprocessor.6. Servethesalmon,potatoes,andleekswiththeshallot-herbmixture.
Rosemarydijonchickenbreastswithcornandbrusselssprouts
Makes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8ozVegetablesandFruits:
lemons,1lemon,juiceonly
brusselssprouts,8mediumsprouts,cutinhalfStarch:
corn,2/3cups,frozen,kernelsFats:
oliveoil,extravirgin,4tspSeasonings:
rosemary,1tbsp,fresh,minced
dijonmustard,1tbsp
pepper,black,1/2tsp
garlic,4cloves,minced
Instructions1. Inalarge,shallowbowlorresealableplasticbag,combine1tbsplemon
juice,2tspoliveoil,rosemary,dijonmustard,pepper,andgarlic.Addchicken,makingsuretocoatthroughly.Letmarinateinrefrigeratorforatleast30minutes.
2. Preheatovento400degreesF.Linealargebakingsheetwithaluminumfoil.Brushbrusselssproutswith2tspofoliveoil,dustwith1/4tspblackpepper,andplaceonbakingsheet.
3. Addthechickentothebakingsheet.Insertathermometerintothethickestsectionofbreast.Bakeuntilthethermometerreads160degreesF,about30minutes.
4. Removetrayfromtheovenandallowtorest.5. Addcorntoasmallpotofboilingwaterandcookuntiljusttender,about4-5
minutes.Drizzleremaininglemonjuiceovercornandbrusselssproutsandservewithchicken.
SaffronturkeymeatballsinbrothMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
onion,1small,diced
celery,2stalks,slicedinto1”piecesStarch:
ryeflakes,wholegrain,1/4cupFats:
pistachios,unsalted,shelled,1tbsp,choppedcoarsely
oliveoil,extravirgin,2tspSeasonings:
garlic,1clove
vegetablebroth,lowsodium,2cups
saffron,1/8tsp,powdered
parsley,1/2cup,fresh,leaves,minced
Instructions1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrowned.2. Combineturkeywithonion,garlic,toastedryeflakes,andpistachios.Shape
into10smallmeatballs.3. Overmediumheatinamediumsaucepan,heatoliveoil.Addmeatballsand
cookforabout4minutespersideoruntilbrowned,turningasneeded.4. Addthevegetablebroth,saffron,andcelerypieces.Bringtoaboil,then
reducetosimmer.Continuecookingfor10minutes,oruntilmeatballsarenolongerpinkinthecenter.
5. Servebrothinashallowbowl.Topwithmeatballsandgarnishwithparsley.
SalmonandlentilsaladMakes2servings
IngredientsProteins:
salmon,4oz,fillet
lentils,3tbsp,dry(uncooked)VegetablesandFruits:
onion,1small,red,diced
cucumbers,1large,dicedStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,4tspSeasonings:
vegetablebroth,lowsodium,1/2cup
vinegar,balsamic,4tsp
garlic,1clove,minced
pepper,black,1/4tsp
pepper,lemon,1/4tsp
Instructions1. Inasmallpot,cooklentilsinvegetablebrothfor10-15minutesuntiltender.
Allowtocool.2. Preheatbroilerandbrushrackwith1tspoliveoil.Placesalmononrack6”
belowheatingelement.Broilforapproximately5minutesperside,oruntilthesalmonflakeseasily.
3. Allthesalmontocool,thenchoporflakeitintoamediumbowl.Addthecookedlentils,redonion,andcucumber.
4. Inasmallbowl,whisktogethertheremaining3tspoliveoil,balsamicvinegar,garlic,blackpepper,andlemonpepper.Drizzleoverthesaladandgentlystirtocoat.
5. Servewithryecrisps.
SalmonhashwitharugulaMakes2servings
IngredientsProteins:
salmon,6oz,fillet,cutintobite-sizedpieces
yogurt,Greek,plain,nonfat,2tbspVegetablesandFruits:
onion,1/2small,slicedthinly
bellpeppers,1chopped,anycolor
arugula,1-1/2cups,baby
lemons,1/2lemon,cutintowedgesStarch:
potatoes,skinon,5oz,shreddedFats:
oliveoil,extravirgin,4tspSeasonings:
dijonmustard,1/2tsp
dill,1tbsp,fresh,chopped
pepper,black,1/4tsp
Instructions1. Inasmallbowl,combinetheyogurt,mustard,anddill.2. Toasaucepanovermediumheat,add2tspoliveoil,theshreddedpotatoes,
andblackpepper.Cook,stirringperiodically,for6minutes.3. Addtheremainingoil,onion,andbellpeppersandcookfor8moreminutes.4. Addthesalmonandcookforabout3moreminutes,justuntilthefishis
cookedthrough.5. Removethepanfromtheheat.Stirinhalfoftheyogurtmixture.Addatspof
watertotheremainingyogurtandtosswiththearugula.6. Servewithlemonwedges.
ShreddedchickenquinoapilafMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8ozVegetablesandFruits:
onion,1small,diced
celery,1stalk,diced
carrots,3smallcarrots,peeledandjulienned
bokchoy,1cup,fresh,leavesonly,shreddedStarch:
quinoa,2/3cup,dry,uncookedFats:
coconutoil,4tspSeasonings:
vegetablebroth,lowsodium,2cups
Italianherbseasoning,saltfree,dried,1tbsp
sage,1tsp,fresh,chopped
pepper,black,1/4tsp
Instructions1. Dicechickenbreastsinto1”cubes.Bringamediumsaucepanfilledwith
watertoaboil.Addchickenbreastpiecesandallowwatertoreturntoaboil.Turnwateroff.
2. Leavethechickeninthehotwateruntilcookedthrough,about10minutes.Testfordonenessbypokingthelargestpiecewithafork.Ifthejuicesrunclear,thechickenisdone.
3. Drainthechickenandsetaside.4. Heatthecoconutoilovermediumheatinthemediumsaucepan.Addthebok
choy,onion,celery,andcarrotsandcookuntiltender,about7-8minutes.5. Addthequinoa,vegetablebroth,Italianherbseasoning,sage,andpepper.
Bringtoaboil,thenreduceheattosimmering.Coverandcookuntilthequinoahasabsorbedtheliquidandbecometender,approximately20minutes.Addthechickenandheatthrough.
Shrimpskewerswithorange-plumcouscousMakes2servings
IngredientsProteins:
shrimp,5oz,thawed(iffrozen),peeled,anddeveined
yogurt,nonfat(0%)vanilla,1/4cupVegetablesandFruits:
plums,dried(prunes),1/2cup,chopped
oranges,1smallorangeStarch:
couscous,wholewheat,1/4cups,instant,dryFats:
coconutoil,4tspSeasonings:
water,1/4cup
vinegar,balsamic,2tbsp
rosemary,1/2tsp,dried,crushed
vegetablebroth,lowsodium,1cup
scallions,2tbsp,sliced
Instructions1. Inalargebowl,combinethevanillayogurt,water,balsamicvinegar,3tsp
coconutoil,androsemary.Addshrimp,coatingthoroughly.Allowtomarinateforatleast30minutesintherefrigerator.
2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscousanddriedplums.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.
3. Finelyshred1/2tspoforangepeel.Juicetheorange.Addorangepeel,orangejuice,andscallionstothecouscous.
4. Preheatagrillorgrillplateatmediumheat.Brushwithremaining1tspcoconutoil.Threadtheshrimpontoskewers,leavingsmallgapsbetweenthem.Placeongrillrackandcookuntiltheshrimpareopaque,about4minutesperside,turningonce.
5. Topcouscouswithshrimp.
SlowcookerchickentikkamasalaMakes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,6oz
yogurt,Greek,plain,nonfat,1/2cupVegetablesandFruits:
jalapenopeppers,1small,seedsremoved,mincedfinely
tomatosauce,allnatural,1cup
lemons,1lemon,cutinto8wedgesStarch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwithwateraccordingtopackagedirections
Fats:
peanuts,4tbsp,choppedSeasonings:
ginger,1tbsp,fresh,minced
cumin,1-1/tsp
garammasala,1tsp
pepper,black,1/4tsp
paprika,1tsp
garlic,4cloves
cinnamon,1/2tsp
corianderseed,1/2tsp
Instructions1. Inaslowcooker,combinechicken,yogurt,jalapenopepper,tomatosauce,
ginger,cumin,garammasala,blackpepper,paprika,garlic,cinnamon,andcorianderinaslowcooker.
2. Cookonlowfor6-8hoursuntilchickeniscookedthroughandverytender.Spoonoverpreparedrice.Sprinklepeanutsontopandservewithlemonwedges.
Stir-friedchickenwithcabbage,chilepaste,andsobanoodles
Makes2servings
IngredientsProteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpieces.VegetablesandFruits:
shallots,1shallot,peeledandroughlychopped
jalapenopeppers,1/2small,seedsremoved
limes,1smalllime
carrots,1small,peeledandcutintomatchsticks
onion,1small,peeledandsliced
bokchoy,1cup,leavesonly,shreddedStarch:
sobanoodles,wholegrain,1.5oz,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,4cloves
lemongrass,1stalk,whitepartonly,roughlychopped
ginger,1piece,1-1/2”,peeled
Instructions1. Makechilipaste.Combineinafoodprocessortheshallot,jalapenopepper,
garlic,lemongrass,andginger.Squeezejustenoughlimejuiceintocreateapaste-likeconsistency.
2. Cooksobanoodlesinboilingwaterforabout4minutes,stirringfrequently,untiltender.Drainincolanderandrinsewellundercold,runningwater.Transfertoabowlandtosswith1tspoliveoil.
3. Overmediumhighheatinalargepot,heatoliveoil.Sautechickenfor1minute,stirringfrequently,thenaddchilipaste,onions,bokchoy,andcarrots.Cook,stirringoccasionally,untilbokchoyiswilted,about4minutes.Addthenoodlesandcookuntilthechickenisnolongerpinkinside,aboutanother4minutes.
StuffedbellpeppersMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
bellpeppers,2mediumpeppers,anycolor
onion,1small,minced
jalapenopeppers,1/2smallpepper,seedsremoved,mincedfinely
tomatosauce,allnatural,3/4cupStarch:
rice,wholegrainbrownorwild,1/4cup,raw,uncookedFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,2cloves,minced
cajunseasoning,1-1/4tsp
pepper,black,1/4tsp
dijonmustard,1tsp
vegetablebroth,lowsodium,3/4cup
Instructions1. Slicepeppersinhalflengthwise.Removeseeds.Placeonafoil-linedbaking
pan,withthecutsidefacingup.2. Heattheoliveoilinanonstickmediumskilletovermediumheat.Addturkey,
onion,garlic,andjalapenopepper.Cook,stirringfrequently,untiltheonionisslightlytranslucent,about7minutes.Addcajunseasoning,blackpepper,dijonmustard,vegetablebroth,andrice.Reducetoasimmer,cover,andcookforabout25minutes.
3. Preheatovento400degreesF.Letricemixturecool,thenstirin1/2cuptomatosauce.Fillpeppersevenlywiththeturkeyricemixture.Topwithremaining1/4ctomatosauce.Bakefor45minutes.
Tandoori-stylechickenandcucumberpitaMakes2servings
IngredientsProteins:
yogurt,Greek,plain,nonfat,3oz
chickenbreast,boneless,skinless,6ozVegetablesandFruits:
onion,2tbsp,grated
cucumbers,1large,sliced
tomatoes,1medium,slicedStarch:
pita,wholegrain,1pita,dividedinhalfFats:
coconutoil,4tspSeasonings:
ginger,1/2tbsp,fresh,peeledandgrated
cumin,1/2tsp
pepper,crushedred,1/4tsp
turmeric,1/4tsp
garlic,2cloves,minced
Instructions1. Setaside1tbspoftheGreekyogurtinasmallbowl.2. CombinetheremainingGreekyogurtinalarge,flatbowlorresealableplastic
bagwiththeonion,ginger,cumin,redpepper,turmeric,andgarlic.3. Addthechickenandmarinateintherefrigeratorfor1-2hours,turningonce.4. Preheatalargeskilletovermediumheat.Addthecoconutoil.Whentheoil
becomeshot,addthechickenbreast.Cookforabout10minutesoneachside,oruntildone.Tocheckfordoneness,piercewithaforktomakesurejuicesrunclear.
5. Letchickencool,thendice.Stuffevenlyintopitahalves,thenaddcucumbersandtomatoes.TopwiththereservedGreekyogurt.
TofuwithpeppersandtomatoesovercouscousMakes2servings
IngredientsProteins:
tofu,6oz,extra-firmVegetablesandFruits:
tomatoes,2small,diced
bellpeppers,1large,anycolor,chopped
onion,1small,dicedStarch:
couscous,wholewheat,1/4cup,instant,dryFats:
oliveoil,extravirgin,4tspSeasonings:
Italianherbseasoning,saltfree,dried,2tbsp
vinegar,redwine,2tbsp
vegetablebroth,lowsodium,1cup
garlic,2cloves
pepper,black,1/4tsp
basil,1/2cup,fresh,chopped
Instructions1. Squeezetofubetweentowelstoremoveexcesswater.Cutintobite-sized
piecesandplaceinamediumbowl.Addtomatoes,Italianseasoning,andbalsamicvinegarandallowtomarinatefor30minutes.
2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscous.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.
3. Overmedium-highheatinalargefryingpan,heatoliveoil.Addbellpeppersandonionandcookuntiltender,about8minutes,stirringoccasionally.Addgarlicandcookforanotherminute,stirringconstantly.Addthetofuwiththemarinadejuicesandtheblackpepper.Coverandreducetosimmer.Cookuntilheatedthrough,about10minutes.
4. Servetofumixtureovercouscousandgarnishwithchoppedbasil.
TropicalmahimahipitaMakes2servings
IngredientsProteins:
mahimahi,6oz,fillet
yogurt,Greek,plain,nonfat,1/4cupVegetablesandFruits:
limes,1small,juiced
mango,1small,diced,seedsandskinremoved
pineapples,1/3cup,diced
jalapenopeppers,1/4small,seedsremoved,finelymincedStarch:
pita,wholegrain,1pita,dividedintohalvesFats:
coconutoil,2tsp
avocado,1/4small,peeledanddicedSeasonings:
pepper,black,1/2tsp
ginger,1/4tsp,dried
cumin,1/4tsp
pepper,cayenne,1/4tsp
cilantro,1/3cup,fresh,chopped
Instructions1. Seasonthemahimahionbothsideswith1/4tspblackpepper.2. Overmediumheatinalargeskillet,heatthecoconutoil.Addthemahimahi
andcookforabout3minutesperside,untilthefishisbrownedandthecenterjustbecomesopaque.
3. Inasmallbowl,whisktheyogurttogetherwiththelimejuice,ginger,cumin,cayennepepper,and1/4tspblackpepper.
4. Inamediumbowl,foldtogetherthemango,pineapple,jalapeno,andavocado.
5. Dividethefishbetweenthetwopitahalves,thenaddsalsaandtopwiththeyogurtmixture.Garnishwithcilantroandserve.
TunaandcouscoussaladMakes2servings
IngredientsProteins:
tuna,chunklight,cannedinwater,8oz,drainedandsqueezedVegetablesandFruits:
bellpeppers,2small,red
babyspinach,2cups,chopped
lemons,1small,juicedandzestedStarch:
couscous,wholewheat,1/3cup,dry,unpreparedFats:
olives,5whole,pittedanddiced
oliveoil,extravirgin,3tspSeasonings:
water,2/3cup
garlic,1clove,minced
scallions,1/2cup,chopped
basil,2tbspfresh,julienned
pepper,black,1/4tsp
Instructions1. Bringwatertoboilinmediumsaucepan.Addcouscousandreduceto
simmer.Cookfor15minutes,thendrain.2. Roastwholebellpeppersoveragrillorunderabroileruntilskinis
blackened,turningonce.Letcool.Slidetheskinoffwithyourfingersanddicepeppers.
3. Choportearbabyspinach.Mixinamediumbowlwitholives,oliveoil,lemonjuiceandzest,andgarlic.Addtunaandhotcouscousandcoverfor15minutes,stirringoccasionally.
4. Mixinthescallions,basil,andblackpepperjustbeforeserving.
TunacakesMakes2servings
IngredientsProteins:
cottagecheese,lowfatornonfat,2tbsp
tuna,chunklight,cannedinwater,4oz
eggwhite,1tbspVegetablesandFruits:
bellpeppers,2tbsp,green,diced
onion,1tbsp,dicedfinely
zucchini,2tbsp,shredded
jalapenopeppers,1tsp,dicedfinely
limes,1lime
romaine,2heartsStarch:
cornmeal,wholegrain,2tbspFats:
oliveoil,extravirgin,2tspSeasonings:
pepper,black,1/4tsp
garlic,2cloves,minced
basil,2tsp,dried
cilantro,1/4cup,choppedroughly
Instructions1. Squeezethedicedandshreddedbellpeppers,onion,zucchini,andjalapeno
pepperinpapertowelstoremoveexcesswater.Allowcottagecheesetodraininacolanderfor10minutes.Combinevegetablesandcottagecheeseinalargebowlwithtuna,blackpepper,garlic,eggwhite,basil,andthejuicefrom1/2ofthelime.Themixturewillbewet.
2. Preheatovento350degreesF.Lineabakingtraywithparchmentpaperornonstickaluminumfoil.Useanicecreamscoopertoscoopupballsofthemixtureanddropontothepreparedbakingsheet,leavingafewinchesspaceoneachside.Flattenballsgentlysotheyformpattiesanddustthetopsevenlywithcornmeal.Bakethepattiesforabout20minutes,oruntilcookedthrough.
3. Heataskilletovermedium-lowheat.Addoliveoil.Frythepattiesintheoil,turningonce,untillightlybrown.Servepattiesoverabedmadeofaromaineheart.Garnishwithcilantroandsqueezeremaininglimejuiceoverall.
TunameltwithcashewsaladMakes2servings
IngredientsProteins:
tuna,chunklight,cannedinwater,4oz
naturalcheese,3/4ozsharpcheddar,shredded
yogurt,Greek,plain,nonfat,1-1/2tbspVegetablesandFruits:
babymixedgreens,2cups
tomatoes,1cupcherryStarch:
bread,wholegrainrye,2slicesFats:
oliveoil,extravirgin,2tsp
cashews,1tbsp,choppedSeasonings:
dijonmustard,1/2tsp
pepper,black,1/4tsp
celeryseed,1/4tsp
scallions,1tbsp,mincedfinely
parsley,1tsp,mincedfinely
vinegar,balsamic,1-1/2tsp
Instructions1. Preheatbroiler.2. Combinetuna,yogurt,mustard,blackpepper,celeryseed,scallions,and
parsleyinamediumbowl.3. Inasmallbowl,combineoliveoilandbalsamicvinegar.Tosssaladgreens
withthevinaigretteandchoppedcashews.4. Placebreadonatray6”belowthebroilerheatingelementandtoastboth
sides.5. Removefromovenandspreadthetunamixtureevenlyontothebread.
Sprinklethecheddarcheeseontopandbroilfor3-5moreminutesuntilthecheesehasmelted.Servewithsalad.
TurkeyburgersMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
apples,1small,diced
onion,1/2small,diced
oranges,1small,juicedandzested
arugula,1/2cupleavesStarch:
bread,wholegrainwheatormultigrain,2slicesFats:
oliveoil,extravirgin,4tspSeasonings:
parsley,2tbsp,fresh,chopped
sage,1tsp,fresh,chopped
pepper,black,1/4tsp
Instructions1. Preheatovento250degreesF.Placebreadslicesoncenterrackandallowto
dryoutthoroughly,about1hour.Removefromovenandletcool.Pulverizeinblenderorfoodprocessor,ortearintoverysmallpiecesbyhandtomakesoftbreadcrumbs.
2. Overmediumheat,inalargeskilletheat2tspoliveoil.Addonionandappleandcooktosoften,stirringoften,about5minutes.Add2tbsporangejuiceandcooktillreducedby2/3,about2minutes.
3. Combinegroundturkey,breadcrumbs,onion-applemixture,parsley,sage,blackpepperand1/4tsporangezest.Forminto2patties.
4. Heatremaining2tspofoliveoilinlargeskilletovermediumheat.Addturkeyburgers.Cookabout5minutespersideoruntilburgersarenolongerpinkinthemiddle.
5. Serveburgersatoparugulaleaves.
TurkeymeatloafMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
onion,1small,minced
carrots,1small,shredded
celery,1stalk,finelydiced
tomatosauce,allnatural,2tbspStarch:
ryeflakes,wholegrain,1/4cupFats:
oliveoil,extravirgin,4tspSeasonings:
dijonmustard,1tsp
garlic,4cloves
pepper,black,1/4tsp
Instructions1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrowned.2. Overmediumheatinasmallsautepan,heatoliveoil.Addonion,carrots,and
celery.Cook,stirringfrequently,untilsoftenedandfragrant,about10minutes.Letcool.
3. Preheatovento350degreesF.Inalargebowl,mixtheonionmixture,groundturkey,toastedryeflakes,dijonmustard,garlic,pepper,andtomatosaucewithhandsjustuntilcombined.
4. Pressmeatmixtureintoasmallloafpan.Insertathermometerintothecenterofthemeatandcookuntilitreaches160degreesF(about40minutes).Allowloaftorestforatleast5minutesbeforeserving.
TurkeysloppyjoesMakes2servings
IngredientsProteins:
turkey,ground,extralean,8ozVegetablesandFruits:
onion,1/2small,diced
tomatosauce,allnatural,1/4cup
apples,1/2small,dicedStarch:
pita,wholegrain,1pita,halvedFats:
oliveoil,extravirgin,2tsp
avocado,1/4avocado,peeledandpitted,slicedthinlySeasonings:
garlic,3cloves,diced
dijonmustard,1tsp
vinegar,cider,1-1/2tsp
chilipowder,chipotle,1/8tsp
pepper,crushedred,1/8tsp
Instructions1. Overmediumheatinalargeskillet,heatoliveoil.Addonionandgarlicand
cookuntilbrowned,about8minutes,stirringfrequently.2. Addturkeyandcontinuetosauteuntilcompletelybrowned,about8more
minutes.3. Addthetomatosauce,dicedapples,dijonmustard,cidervinegar,chili
powder,andcrushedredpepper.4. Bringtoaboil,thenreducetosimmering.Continuetocook,stirring
occasionally,untilthesaucereducestotheconsistencyofathickgravy.5. Servewithavocadoslicesinpitahalves.
VegetarianchiliMakes2servings
IngredientsProteins:
beans,1/2ofa15-1/2ozcan,kidney,reducedsodium,withliquidVegetablesandFruits:
onion,1small,diced
carrots,1carrots,peeledandjulienned
bellpeppers,1small,green,seedsremoved,diced
celery,1stalk,chopped
mushrooms,1/2cup,fresh,chopped
tomatoes,2medium,dicedStarch:
corn,3/4cup,kernels,frozenFats:
oliveoil,extravirgin,2tsp
avocado,1/4avocado,peeledandslicedSeasonings:
garlic,2cloves,minced
chilipowder,2tbsp
cumin,1/2tsp
oregano,1tsp,dried
basil,1tsp,dried
Instructions1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonions,
carrots,garlic,bellpepper,celery,andchilipowder.Sauteuntiltender,stirringoccasionally,about8minutes.
2. Addmushroomsandcookforanother5minutes.Addtomatoes,kidneybeanswithjuice,corn,cumin,oreganoandbasil.
3. Bringtoaboil,thenreducetosimmer.Cookfor20minutes,stirringoccasionally.
4. Servewithavocadoslices.
BREAKFASTRECIPES
Asparagus-mushroommugomeletMakes2servings
IngredientsProteins:
eggs,1egg
eggwhites,1/4cup
cottagecheese,lowfatornonfat,4tbspVegetablesandFruits:
asparagus,1cup,spears,frozen,chopped,defrostedandpatteddry
mushrooms,3/4cup,canned,sliced,drainedandpatteddry
lemons,2tsp,juiceonlyStarch:
bread,wholegrainrye,2slicesFats:
oliveoil,extravirgin,4tspSeasonings:
paprika,1/4tsp
pepper,black,1/4tsp
Instructions1. Brushtheinsidesoftwomicrowave-safemugswitholiveoil.2. Inamediumbowl,whisktogetheregg,eggwhites,paprika,andblack
pepper.Pourintomug.3. Inthesamemediumbowl,stirtogetherasparagus,mushrooms,lemonjuice,
andcottagecheese.Pourovertheeggmixture.4. Microwavefor2minutes.Cookfor30seconds,thenrepeatasneeded,until
eggsareset,about2moreminutes,dependingonmicrowavepower.5. Servewithwholegraintoast.
Banana-walnutoatmealMakes2servings
IngredientsProteins:
wheyproteinpowder,1/4cup,unsweetened
yogurt,Greek,plain,nonfat,1/4cupVegetablesandFruits:
bananas,1cup,slicesStarch:
oats,rolled,1/2cup,old-fashionedFats:
walnuts,4tbsp,choppedroughlySeasonings:
cinnamon,1tsp
water,1cup
Instructions1. Inasmallsautepanovermediumheat,tosswalnutsuntiltoastedand
fragrant.Setaside.2. Inamedium-sized,microwave-safebowl,combineoats,banana,cinnamon,
water,andwheyproteinpowder.Microwaveonhighfor3minutes.Stir.Microwaveforanother2-3minutes,untilwaterisabsorbed.Letstandforafewminutes.
3. StirinGreekyogurtandsprinklewalnutsontop.
BreakfasttortillaomeletMakes2servings
IngredientsProteins:
eggs,1egg
eggwhites,1/3cup
yogurt,Greek,plain,nonfat,2tbspVegetablesandFruits:
jalapenopeppers,1/2pepper,seededanddicedfinely
tomatoes,1medium,dicedStarch:
corntortillas,wholegrain,4tortillas,cutintostripsFats:
oliveoil,extravirgin,4tspSeasonings:
paprika,1/4tsp
pepper,black,1/4tsp
scallions,4scallions,slicedthinly
Instructions1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Cookandstir
jalapenopepperandtortillastripsuntilsoftened,about4minutes.2. Whiskeggsandeggwhiteswithpaprikaandblackpepper.Pouroverhot
skilletandtopwithtomatoesandscallions.3. Turnomeletwhenundersidebeginstoturngoldenbrown.ServewithGreek
yogurt.
HashbrownomeletMakes2servings
IngredientsProteins:
egg,1egg
eggwhites,1/2cupVegetablesandFruits:
onion,1/2small,diced
bellpeppers,1cup,frozen,mixedcolors,stripsStarch:
potatoes,skinon,1smallpotato,shreddedFats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions1. Overmedium-highheatinamediumsautepan,heatoliveoil.Addonions
andcook,stirringfrequently,untiltheybegintosoften,about3minutes.Addthebellpepperslicesandshreddedpotatoandcontinuecooking,stirringconstantly,for5moreminute
2. Inamediumbowl,whisktogetheregg,eggwhites,blackandcayennepeppers.Pourintoskillet.
3. Cookuntilbottomsideofomeletislightlybrowned,thenflipwithaspatula.
Pear-almondfrenchtoastMakes2servings
IngredientsProteins:
eggs,1egg
eggwhites,1/4cup
yogurt,nonfat(0%)vanilla,6tbspVegetablesandFruits:
pears,2smallpears,coredandslicedinto1/4”slicesStarch:
bread,wholegrain,2slicesFats:
almonds,4tbsp,slicedSeasonings:
cinnamon,1/4tsp,ground
ginger,1/4tsp,ground
vanillaextract,pure,1/2tsp
Instructions1. Preheatovento350degreesF.Tosspearswithcinnamonandginger.2. Inashallow,mediumsizedbowl,whisktogetheregg,eggwhites,2tbspof
vanillayogurt,andvanillaextract.3. Inalargeskilletovermediumheat,toastalmonds,tossingfrequently,until
goldenbrown,about1-2minutes.Removefromheat.4. Dipbreadslicesineggmixture,soakingtodrenchandturningtocoatboth
sides.5. Lineabakingdishwithparchmentpaperornonstickaluminumfoil.Arrange
theslicedpearsonthedish,thenplacethebreadslicesontopofthem.6. Bakeuntilgoldenbrown,orabout15-20minutes.Useaspatulatoservepear-
sideup.Topwithtoastedalmondsanddrizzlewiththeremaining1/4cupofvanillayogurt.
QuinoaporridgewithapplesMakes2servings
IngredientsProteins:
yogurt,nonfat(0%)vanilla,12ozVegetablesandFruits:
apples,1apple,small,coredanddiced
raisins,1/4cupStarch:
quinoa,1/4cup,dry,rinsed,uncookedFats:
walnuts,1/4cup,coarselychoppedSeasonings:
water,3/4cup
cinnamon,1/2tsp
nutmeg,1/4tsp
Instructions1. Inasmallsautepanovermedium-highheat,tosswalnuts,roastinguntil
fragrant.2. Bringwatertoboilinamediumsaucepan.Stirinthequinoa,apples,and
raisinsandreducetosimmering.Cookuntiltender,about15-20minutes.Draintoremoveanyexcesswater.Addcinnamonandnutmeg.
3. Toserve,scoopquinoaintobowlsandtopwithvanillayogurtandtoastedwalnuts.
Scrambledtofu,tomatoandspinachMakes2servings
IngredientsProteins:
tofu,5.6oz,firm,drainedsqueezedintowels,andcutinto1/2”cubesVegetablesandFruits:
babyspinach,2cups
lemons,1lemon,cutinhalf
tomatoes,1cup,grape,cutinhalfStarch:
bread,wholegrainrye,2piecesFats:
oliveoil,extravirgin,4tspSeasonings:
turmeric,1/2tsp
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
scallions,4scallions,slicedthinly,bothwhiteandgreenparts
basil,1/2cup,fresh,chopped
Instructions1. Inamediumbowl,tosstogethertofu,turmeric,andblackandcayenne
peppers.2. Overmedium-highheatinalargenonstickskillet,heattheoliveoil.Addthe
whitepartofthescallionsandcookabout1minute,oruntilsoft.3. Addtheseasonedtofuandcontinuetocook,stirringoccasionally,untilthe
tofubecomeslightlybrowned,about5minutes.4. Stirinthespinachandsqueezehalfofthelemonoverit.Stirforabouta
minute,untilthespinachwilts.5. Addthetomatoesandgreenpartofthescallionsandheatthroughforanother
minuteortwo.Garnishwiththebasilandservewiththeotherhalfofthelemon,cutintowedges,andapieceoftoast.
SmoothiebowlwithberriesMakes2servings
IngredientsProteins:
skimmilk,1/2cup
wheyproteinprotein,unsweetened,1/4cup
yogurt,nonfat(0%),vanilla,3oz,frozeninanicecubetrayVegetablesandFruits:
strawberries,3/4cups,frozen(canbemixed/substitutedwithotherberriesifdesired)
bananas,1/2banana,overripe,slicedandfrozenStarch:
oats,rolled,2/3cups,old-fashioned,uncookedFats:
almonds,4tbsp,choppedSeasonings:
Instructions1. Preheatovento350degreesF.Mixoatsandalmondstogetherandspreadon
abakingsheet.Cookalmondsandoatsforabout10minutes,turningoccasionally,untilgoldenbrown.Removefromoven.
2. Inablender,combineskimmilk,wheyproteinpowder,strawberries,bananas,andfrozenyogurtcubes.
3. Poursmoothieintoabowlandtopwithtoastedalmondsandoats.
SNACKRECIPES
BlackbeandipwithtortillachipsMakes2servings
IngredientsProteins:
beans,1cup,black,canned,reducedsodium,drained,rinsedVegetablesandFruits:
onion,1small,diced
tomatoes,1small,dicedStarch:
corntortillas,wholegrain,4tortillasFats:
oliveoil,extravirgin,4tspSeasonings:
garlic,1clove,minced
cumin,1/2tsp
oregano,1tsp,fresh,chopped
chilipowder,chipotle,1/4tsp
water,1/2cup
cilantro,1tbsp,fresh,chopped
Instructions1. Preheatovento400degreesF.Cuttortillasinto6wedgeseachandarrange
onalargebakingsheetcoveredinaluminumfoil.Bakeuntilcrispandgoldenbrown,about10minutes.
2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonionandcook,stirringfrequently,untiltender,about8minutes.
3. Addgarlicandcookforanotherminute,stirringconstantly.Addcumin,oregano,chilipowder,beans,andwater.Bringtoaboil,thenreducetosimmer.Cookuntilthickened,stirringoccasionally,about10minutes.
4. Mashbeanmixturewithafoodprocessor,blender,orpotatomasher.5. Spoontomatoesoverbeanmixture,garnishwithcilantro,andservewith
tortillachips.
CottagecheesecapresesaladMakes2servings
IngredientsProteins:
cottagecheese,lowfatornonfat,1cupVegetablesandFruits:
tomatoes,2large,choppedStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,4tspSeasonings:
basil,1/4cup,fresh,chopped
pepper,black,1/4tsp
vinegar,balsamic,4tsp
Instructions1. Foldtogetherinalargebowlthecottagecheese,tomatoes,basil,andblack
pepper.2. Inasmallbowl,combineoliveoilandbalsamicvinegar.3. Topryecrackerswithcottagecheesemixture.Drizzlewitholiveoiland
balsamicdressing.
EggplantminipizzasMakes2servings
IngredientsProteins:
naturalcheese,2oz,shredded,mozzarellaVegetablesandFruits:
eggplant,1/2ofamediumeggplant,slicedinto1/2”thickrounds
tomatosauce,allnatural,1/3cup
mushrooms,1/4cup,fresh,slicedStarch:
ryecrisps,wholegrain,4crispsFats:
oliveoil,extravirgin,4tspSeasonings:
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tbsp
basil,2tbsp,fresh,choppedortornintosmallpieces
Instructions1. Preheatovento350degreesF.Brushbothsidesofeggplantsliceswitholive
oilandplaceonabakingsheetlinedwithaluminumfoilorparchmentpaper.Sprinklewithblackpepper.Bakefor8minutes.Turnover.
2. MixtomatosaucewithItalianherbseasoningandspreadatoptheeggplantslices.Layermushroomslicesontop,thensprinkleshreddedcheeseonevenly.Topwithbasil.
3. Bakeabout5minutesmore,oruntilcheeseismelted.Servewithryecrisps.
MargheritapitapizzawitholiveMakes2servings
IngredientsProteins:
naturalcheese,4oz,mozzarella,shreddedVegetablesandFruits:
tomatoes,1roma,sliced
babyspinach,1cup,shredded
tomatosauce,allnatural,2tbspStarch:
pita,wholegrain,1pitaFats:
oliveoil,extravirgin,2tsp
olives,10olives,slicedSeasonings:
Italianherbseasoning,saltfree,dried,1tsp
basil,2tbsp,fresh,chopped
Instructions1. Preheatovento400degreesF.2. Lineabakingsheetwithaluminumfoil.Brushbothsidesofpitawitholive
oilandplaceonbakingsheet.Cookuntilslightlybrowned,turningonce,about8minutes.
3. Inasmallbowl,combinetomatosauceandItalianherbseasoning.Addtoppingstopita:sprinkleonmozzarella,thenspinach,thentomatoandoliveslices,andthenthebasil.
4. Bakeforanother8-10minutesuntilthecheeseismeltedandthetomatoesandolivesaresoft.
No-bakeoatmeal,raisin,andpeanutbutterballsMakes2servings
IngredientsProteins:
wheyprotein,1/2cuppowderVegetablesandFruits:
raisins,1/2cup,choppedStarch:
oats,rolled,2/3cups,old-fashioned,rawFats:
peanutbutter,allnatural,2tbspSeasonings:
orangezest,1/2tsp
cinnamon,1/2tsp
water,2tsp,orasmuchorlittleasneeded
Instructions1. Toastoatsonabakingsheetina350degreeoven,about10minutes.2. Inamediumbowl,heatpeanutbutteruntilmelted,about10seconds.Addthe
oats,raisins,orangezest,wheyproteinpowder,andcinnamon.Stirtocombine,addingwaterdropbydropasneededtomakethemixturemalleable.
3. Formintoballsandplaceonasmallplate.Refrigerateforaboutanhour.
PearpitapizzaMakes2servings
IngredientsProteins:
naturalcheese,2oz,gorgonzola,crumbledVegetablesandFruits:
pears,1ripe,medium,coredandslicedthinly
raisins,1/4cup,yellow,finelychoppedStarch:
pita,wholegrain,1pitaFats:
oliveoil,extravirgin,2tsp
almonds,2tbsp,sliveredSeasonings:
vinegar,balsamic,1tsp(optional)
Instructions1. Preheatovento400degreesF.2. Lineabakingsheetwithaluminumfoil.Brushpitaonbothsideswitholive
oilandplaceonbakingsheet.Cookfor8minutes,turningonce,untilslightlycrisped.
3. Addtoppingstopita:sprinkleongorgonzolacheese,thenpearslicesandraisins,andfinallythealmondslivers.
4. Bakeuntilcheeseismeltedandpearsaresoft,about12minutes.5. Drizzlewithbalsamicvinegarbeforeserving,ifdesired.
RoastedpeachfrozenyogurtwithtoastednutsandoatsMakes2servings
IngredientsProteins:
yogurt,nonfat(0%)vanilla,12ozVegetablesandFruits:
peaches,2smallpeaches,peeled,cored,andcutinto1/2”thickslices
lemons,1tsp,juiceonlyStarch:
oats,rolled,2/3cup,old-fashioned,uncookedFats:
walnuts,4tbsp,choppedSeasonings:
cinnamon,1/2tsp
Instructions1. Preheatovento350degreesF.Mixoatsandwalnutstogetherandspreadona
bakingsheet.Cookforabout10minutes,turningoccasionally,untilgoldenbrown.Removefromoven.
2. Tosspeachsliceswithlemonjuice.Linebakingsheetwithparchmentpaperornonstickaluminumfoilandplacepeachslicesonit.Bakeuntilpeachesaresoftanddeeperincolor,about15minutes,thenremovetoabowlandcool.
3. Combinepeacheswithvanillayogurtandcinnamoninablenderorfoodprocessor.Puree.
4. Freezeyogurtpeachmixtureuntilfirm,about3hours.5. Sprinkletoastedoatsandwalnutsonyogurtandserve.
RosemarypotatochipswithspinachdippingsauceMakes2servings
IngredientsProteins:
cottagecheese,lowfatornonfat,1cupVegetablesandFruits:
spinach,1package,frozen,chopped,10oz,defrostedStarch:
potatoes,skinon,1smallFats:
almonds,2tbsp,slivers
oliveoil,extravirgin,2tspSeasonings:
garlicpowder,1/2tsp
pepper,black,1/4tsp
rosemary,1tsp,dry,crushed
Instructions1. Inasmallsautepanovermediumheat,toastalmonds,stirringconstantly,for
about1minute.2. Inamediumbowl,combinecottagecheese,spinach,garlicpowder,andblack
pepper.3. Preheatovento375degreesF.4. Slicepotatoesasthinlyandevenlyaspossible.Forbestresults,usea
mandoline.5. Tosspotatoesinamediumbowlwithoilandrosemary.6. Lineabakingsheetwithaluminumfoilorparchmentpaper.Placepotatoes
onsheetandbakefor15-20minutes,checkingfrequently,removingindividualchipsassoonastheyaregoldenbrown.
SkilletapplecrispMakes2servings
IngredientsProteins:
yogurt,nonfat(0%)vanilla,12ozVegetablesandFruits:
apples,2small,coredandslicedinto1/2”slicesStarch:
oats,rolled,2/3cup,old-fashioned,uncookedFats:
coconutoil,4tspSeasonings:
cinnamon,1tsp
Instructions1. Inamediumbowl,tossoatsand1/2tspcinnamon.Usehandstomixin2tsp
coconutoiluntilmixtureissomewhatcrumbly.2. Overmedium-highheatinamediumsizedskillet,heatremaining2tsp
coconutoil.Addapplesandstiruntilcrisp-tender,about5-6minutes.3. Stirintheremaining1/2tspcinnamon.4. Pourtheoatsintothepan,reduceheattomedium-low,andcover.Cookuntil
oatsaretender,stirringoccasionally,10-15minutes.5. Servewarmapplecrispovervanillayogurt.
SweetpotatofrieswithcucumberdilldippingsauceMakes2servings
IngredientsProteins:
yogurt,Greek,plain,nonfat,12ozVegetablesandFruits:
cucumbers,1shreddedStarch:
sweetpotatoes,1small(5”long)Fats:
oliveoil,extravirgin,4tspSeasonings:
dill,1tbsp,fresh,finelychopped
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions1. PreparethedippingsaucebycombiningGreekyogurt,shreddedcucumber,
dill,andblackpepperinasmallbowl.2. Preheatovento450degreesF.3. Cutthesweetpotatoinhalflengthwise,thensliceeachhalfinto3spears.
Placespearsonabakingsheetlinedwithaluminumfoilandtosswitholiveoil.Sprinklewithcayennepepper.
4. Bakefor15minutes,thenturn.Cookforanother10minutesoruntilbrownedlightly.
5. Servewithcucumberdilldippingsauce.
ZucchiniparmesancheesechipsMakes2servings
IngredientsProteins:
naturalcheese,2oz,parmesan,fresh,gratedVegetablesandFruits:
zucchini,1medium,slicedinto1/4”thickslicesStarch:
bread,wholegrainrye,2slicesFats:
oliveoil,extravirgin,4tspSeasonings:
Italianherbseasoning,saltfree,dried,2tsp
Instructions1. Placebreadslicesdirectlyonrackinovenpreheatedto250degreesF.Allow
tocookuntilcrispanddriedout,about1hour.Useafoodprocessor,blender,orchef’sknifetochopintocoarsebreadcrumbs.
2. Increaseoventemperatureto450degreesF.Inasmallbowl,combinethebreadcrumbs,parmesan,andItalianseasoningmix.Coverabakingsheetwithnonstickaluminumfoil.
3. Inamediumbowl,tossthezucchinisliceswiththeoliveoil.Dipthetopsoftheslicesintotheparmesanbreadcrumbmixtureandplace,bottom-sidedown,ontothebakingsheet.
4. Bakeuntilcrispandbrownontop,about30minutes.Bestwhenservedimmediately.