Introduction · Crack and scramble the eggs in a bowl. 2. Salt (Morton’s Lite Salt is...

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Introduction

Welcome to the Figure Weight Loss recipe book. This

collection of 80 healthy and delicious recipes was approved

by our physicians. It offers our patients both balanced

nutrition and variety while making a new healthier lifestyle

change.

To help you get started, we’ve gathered some

important information so you can begin cooking healthier

today! We have included a helpful measurement conversion

chart, an internal temperature chart for cooking meats

safely, and much more.

Enjoy!

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U.S. and Metric Measurements and Their Conversions

Dash = less than 1/8 tsp. = .75ml 3 tsp. = 1 tbsp. = 15 ml

4 tbsp. = ¼ cup = 60 ml 5 tbsp. = 1/3 cup = 80 ml

10 tbsp.

= 2/3 cup = 80 ml

16 tbsp. = 1 cup = 250 ml 1 cup = 8 fluid ounces = 250 ml 2 cup = 1 pint = 500 ml

2 pints = 1 quart = 1 liter 4 quarts = 1 gallon = 4 liters

1 ounce (oz.) = grams (g)

4 oz. = 112g

8 oz. = 224g

16 oz. = 1 pound (lb.) = 448g

1 inch (in) = 2.5 centimeters (cm)

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Internal Temperatures: Below are the recommended internal cooking

temperatures. They are established by the USDA Food and Safety, and Inspection Service for various meats.

Fresh Beef, Veal, Lamb

Ground

Roast- medium rare

Roast- medium

Roast- well done

160 degrees

145 degrees

160 degrees

170 degrees

Fresh Pork All cuts 160 degrees

Poultry Ground/ whole

turkey/ chicken

Unstuffed bird,

medium

Unstuffed bird, well

done

Stuffed Whole bird

Poultry breasts,

roasts

Thighs, wings

160 degrees

170 degrees

180 degrees

170 degrees (stuffing must reach

165)

Cook until juices run clear

Ham Fresh (raw)

Fully Cooked (to

reheat)

160 degrees

140 degrees

Wild Game All cuts, medium

All cuts, well done

160 degrees

170 degrees

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Salt Substitutes: The following are flavorings, spices and herbs

that can be used to make foods taste better, but without adding salt.

Beef: Bay leaf, horseradish, marjoram, nutmeg, onion, pepper, sage, thyme

Chicken: Cumin, garlic, ginger, lemon juice, marjoram, oregano, paprika, poultry season, rosemary, sage, tarragon, thyme

Fish: Curry power, dill, dry mustard, lemon juice, marjoram, paprika, parsley, pepper

Lamb: Chili powder, curry powder, garlic, lemon juice, mint, rosemary, turmeric

Pork: Garlic, ginger, onion, oregano, pepper, sage

Veal: Bay leaf, curry powder, ginger, marjoram, oregano

Carrots: Cinnamon, chives, cloves, coriander, marjoram, nutmeg, parsley, rosemary, sage

Corn: Basil, cumin, curry powder, onion, paprika, parsley Green Beans:

Curry powder, dill, lemon juice, marjoram, oregano, tarragon, thyme

Peas: Ginger, marjoram, mint, onion, pepper, sage

Potatoes: Dill, garlic, onion, paprika, parsley, sage

Summer Squash:

Cloves, curry powder, marjoram, nutmeg, rosemary, sage

Tomatoes: Basil, bay leaf, marjoram, onion, oregano, parsley, pepper

Winter Squash: Cinnamon, ginger, nutmeg, onion

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Breakfast

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Table of Contents

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Breakfast

2 Egg Omelet ………………………………………………… p7

Chocolate Ricotta Muffins ………….………………….. p8

Ham & Egg Breakfast Cups …………………………….. p9

Flourless Peanut Butter Banana Muffins…………… p10

Fruit & Yogurt Breakfast Popsicles .………………….. p11

Delicious Vanilla Protein Pancakes..…………………. p12

Energy Boosting Breakfast Casserole ……………….. p13

Make Ahead Breakfast Quesadillas…………………… p14

Oatmeal Chocolate Chip Breakfast Cookie ………… p15

Fruit Salad ……………………………………………….……. p16

Healthy Egg Muffin Breakfast Sandwich ………….. p17

Mini Veggie Frittatas……………..……………………….. p18

Oh So Simple Banana Oat Bars………………………… p19

No Guilt Sausage, Egg & Cheese Rollup ……………. p20

Scrumptious Scrambled Eggs ………………………….. p21

Simple Strawberry Yogurt ……………………………….. p22

Slimming Cheese & Spinach Scramble ……………… p23

PB&J Yogurt ………………………………………………….. p24

Turkey Bacon Breakfast Burritos ……………………… p25

1 Minute Chocolate Muffin In A Mug………………… p26

Notes:

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Two Egg Omelet

Ingredients

2 large eggs 1/4 cup diced low-sodium ham 1 slice cheese (2% or low-fat) 1/3 cup sliced mushrooms(optional) 1/3 cup diced bell pepper (optional) 1/3 cup baby spinach (optional)

Directions

1. Crack and scramble the eggs in a bowl.

2. Salt (Morton’s Lite Salt is recommended) and pepper to taste.

3. Pour eggs into a pre-heated, pre-

greased skillet (no-calorie cooking spray)

4. Use fork to quickly spread the egg

in a rough circle in the bottom of the skillet.

5. Tear the cheese slice into pieces

and scatter around the egg.

6. Place the ham and vegetables on one half of the egg circle.

7. When the eggs look solid, use a

spatula to fold the omelet in half.

Serve and enjoy!

Nutritional Info

Calories: 210.5

Total Fat: 13.3 g

Cholesterol: 248.1 mg

Sodium: 848.6 mg

Total Carbs: 3.8 g

Dietary Fiber: 0.7 g

Protein: 18.7 g

Minutes to Prepare: 5 Minutes to Cook: 5

Number of Servings: 1

Notes:

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Directions

1. Heat oven to 400° F. 2. Spray muffin tin with cooking

spray. 3. Stir together all ingredients in

medium mixing bowl, until well combined.

4. Evenly divide batter into wells in

muffin tin. 5. Bake 25 to 30 minutes.

Serve warm or cold. Keep leftovers in the refrigerator in a tightly sealed container.

Serve and enjoy!

Serve and enjoy!

Chocolate Ricotta Muffins



Ingredients

2 c. part skim ricotta cheese

5 eggs ½ c. Splenda sweetener ½ tsp. vanilla extract 4 tbsp. cocoa powder

Nutritional Info

Calories: 98

Total Fat: 05 g

Cholesterol: 90 mg

Sodium: 81 mg

Total Carbs: 4 g

Dietary Fiber: 0 g

Protein: 8 g

Notes:

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Ham & Egg Breakfast Cups



Ingredients 6 paper cupcake liners

6 slices low-sodium ham

6 eggs (can substitute with Egg

Beaters)

1 avocado, sliced

Cayenne pepper (optional)

Directions 1. Pre-heat oven to 400° F.

2. Line a muffin tin with the paper

cupcake liners.

3. In each liner, place one slice of ham. Fold in the ham around the edges to make a “cup”.

4. Place a slice of avocado in the

bottom of each of the ham “cups.

5. Crack an egg into each cup.

6. Place in the oven for 20 minutes, until the egg whites are firm to the touch. (for a runnier yolk, cook 15 minutes)

7. If desired, sprinkle with cayenne pepper for a kick!

Serve and enjoy!

Nutritional Info

Calories: 185

Total Fat: 11 g

Cholesterol: 189 mg

Sodium: 533 mg

Total Carbs: 5 g

Dietary Fiber: 2 g

Protein: 17 g

Notes:

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Directions

1. Preheat oven to 350° F. Prepare muffin tin with 12 paper liners.

2. Combine all of the ingredients in a medium bowl and mix until smooth.

3. Scoop ¼ cup of the batter into each cupcake liner.

4. Bake for 15 minutes, or until the muffins are firm and lightly golden.

5. Allow to cool for 15 minutes before removing from muffin tin.

The muffins can be stored up to one week in the refrigerator.

Serve and enjoy!

Flourless Peanut Butter

Banana Muffins

Ingredients

12 paper cupcake liners 1 c. natural peanut butter 2 very ripe bananas, mashed 1 tsp. baking soda 1 tsp. vanilla extract 3 eggs ½ tsp. salt ¼ c. Stevia 1 tsp. cinnamon

Nutritional Info

Calories: 177

Total Fat: 12g

Cholesterol: 47 mg

Sodium: 221 mg

Total Carbs: 9 g

Dietary Fiber: 2 g

Protein: 6 g



Notes:

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Fruit and Yogurt Breakfast Popsicles

Ingredients

1 ½ c. vanilla Greek yogurt 1 ½ c. fruit (such as

strawberries, blueberries, raspberries, kiwi, cherries, etc.) in any combination you like

1/3 c. granola (optional)

Directions

1. Place the fruit and yogurt in a blender. Blend until smooth. Once smooth, stir in granola.

2. Pour into 6-serving popsicle

molds and put in freezer until firm.

3. When ready to eat, run the

popsicle mold under warm water to release your breakfast!

Serve and enjoy!

Nutritional Info

Calories: 91

Total Fat: 1 g

Cholesterol: 0 mg

Sodium: 31 mg

Total Carbs: 15 g

Dietary Fiber: 2 g

Protein: 7 g



Notes:

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Directions

1. Blend the raw oats in a blender or food processor until smooth.

2. Stir together the protein powder, blended oats, and baking powder.

3. Add wet ingredients and mix very well. (Batter will be thick)

4. Heat a skillet on medium heat and spray it with a small amount of cooking spray.

5. Slowly ladle batter into the pan. Allow to cook about 2 minutes per side, or until golden brown.

6. If desired, top with fruit of choice.

Serve and enjoy!

Delicious Protein Pancakes

Ingredients

1 scoop vanilla whey protein powder

½ c. plain oats 1 tbsp. skim milk 1 tsp. baking powder 1 egg white ¼ c. plain nonfat Greek

yogurt

Nutritional Info

Calories: 308

Total Fat: 4 g

Cholesterol: 76 mg

Sodium: 153 mg

Total Carbs: 25 g

Dietary Fiber: 3 g

Protein: 42 g



Notes:

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Energy Boosting Breakfast Casserole

Ingredients

1- 12 oz. package Jimmy Dean 50% less fat Pork Sausage

2 c. shredded cheddar cheese (low-fat)

1 c. Heart Smart Bisquick mix 1/2 tsp. salt 1/2 tsp. pepper 2 c. skim milk 4 eggs

Directions 1. Brown sausage and drain 2. Arrange cheese and sausage

in bottom of a greased 9x13 pan

3. In separate bowl, beat milk, eggs, Bisquick, salt, and pepper, until smooth

4. Pour mixture over cheese and sausage

5. Bake at 400 degrees for 30-35 minutes, or until lightly browned

6. Allow to cool slightly and cut into 12 equal portions.

Nutritional Info

Calories: 178

Total Fat: 9 g

Cholesterol: 96 mg

Sodium: 546 mg

Total Carbs: 10 g

Dietary Fiber: 0 g

Protein: 14 g

Serve and enjoy!



Notes:

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Directions

1. Whisk the egg whites and egg together. Scramble in a skillet coated with cooking spray and set aside.

2. In a large bowl, combine the black beans, corn, scrambled eggs, onion, cilantro, shredded cheese, and taco seasoning.

3. Place 1/3 of the mixture in each tortilla and fold over.

4. Place in the freezer on a plate or baking sheet lined with parchment for one hour. Remove and put in freezer bag to store.

5. To reheat, take out quesadilla and microwave until cheese is melted. To reheat in a skillet, defrost in the microwave first, then warm in a skillet until outside is crispy.

Serve and enjoy!

Make Ahead Breakfast Quesadillas

Ingredients 1 large egg 3 egg whites ½ c. black beans, drained and

rinsed ½ c. corn, drained and rinsed ¼ red onion, minced 2 tbsp. chopped cilantro ¾ c. reduced fat shredded cheese ½ tbsp. taco seasoning 3 low carb tortillas (8 inch)

Nutritional Info Calories: 288

Total Fat: 12 g

Cholesterol: 81 mg

Sodium: 394 mg

Total Carbs: 25 g

Dietary Fiber: 17 g

Protein: 24 g



Serve and enjoy!

Notes:

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Baked Breakfast Cookie

Ingredients

2 c. plain oats 1 tsp. baking soda 2 scoops vanilla protein powder Pinch sea salt ¼ tsp cinnamon 1 4 oz container natural

applesauce 1 egg ½ tsp vanilla 1 packet Stevia ½ c. natural peanut butter 2-4 oz. chocolate chips

Directions

1. Preheat oven to 350° F and spray large cookie sheet with cooking spray.

2. Mix all dry ingredients and chocolate chips in a large bowl.

3. Add the egg, applesauce, peanut butter, and vanilla. Mix well.

4. Using your hands, shape dough into 8 large cookies and place them onto prepared baking sheet. (The dough is sticky, so wet your hands before shaping the dough.)

5. Bake for 10-12 minutes and allow them to cool for about 15 minutes before removing from baking sheet.

6. Can store in fridge for up to 3 days.



Nutritional Info

Calories: 200

Total Fat: 11 g

Cholesterol: 33 mg

Sodium: 221 mg

Total Carbs: 18 g

Dietary Fiber: 2 g

Protein: 10 g

Serve and enjoy!

Notes:

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Directions

1. Cut all fruit in bite size pieces.

2. Mix fruit together in a large bowl and serve.

Serve and enjoy!

Fruit Salad

Minutes to Prepare: 15

Minutes to Cook: 0 Number of Servings: 6

Ingredients

1 orange 1 apple 1 grapefruit 1 banana 1/8 honeydew 1/8 cantaloupe 6 strawberries 1 kiwi 1 cup grapes

Nutritional Info

Calories: 93

Total Fat: 0 g

Cholesterol: 0 mg

Sodium: 8 mg

Total Carbs: 24 g

Dietary Fiber: 3 g

Protein: 1 g

Notes:

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Healthy Egg Muffin Breakfast Sandwich

Ingredients

1 whole grain English muffin ¼ c. egg substitute 1 slice 97% fat free honey ham 1 slice 2% American Cheese

Directions

1. Place English muffin in the toaster

2. Warm the slice of ham in a small

skillet. Remove ham from pan and cook egg substitute on low heat, stirring lightly to scramble it

3. Place ham and egg on the bottom

half of the toasted English muffin, top with slice of cheese and then the muffin top

Note: Carbs can be reduced by half by eating as an open faced sandwich.

Serve and enjoy!

Nutritional Info

Calories: 220

Total Fat: 4 g

Cholesterol: 25 mg

Sodium: 950 mg

Total Carbs: 29 g

Dietary Fiber: 5 g

Protein: 19 g



Notes:

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Directions 1. Preheat oven to 350° F. Lightly

coat muffin tin with cooking spray. 2. Cook turkey bacon as shown on

package. Cut into 1/2“ strips. Set aside.

3. In large skillet, cook oil, peppers, and mushrooms over med-high heat for about 5 minutes.

4. In large bowl, whisk eggs, milk, and parsley until well blended. Stir in cooked bacon, cheese, cooked vegetables, and green onions.

5. Spoon mixture into muffin cups, filling to about ¾ full. Bake 20 minutes.

NOTE: The frittatas can be stored in the freezer and reheated in the microwave for breakfast on the go.

Serve and enjoy!

Mini Turkey Bacon and Veggie Frittatas

Ingredients 1 8 ounce package turkey

bacon 1 tbsp vegetable oil

½ c. finely chopped red pepper

½ c. finely chopped green pepper

1 c. sliced mushrooms

2 c. egg beaters or 8 eggs

¼ c. milk

1 tbsp chopped fresh parsley

1 c. shredded low fat Swiss cheese

1/3 c. sliced green onions


Total Fat: 17 g

Cholesterol: 60 mg

Sodium: 344 mg

Total Carbs: 3 g

Dietary Fiber: 1 g

Protein: 23 g



Notes:

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Oh-So-Simple Banana Oat Bars

Ingredients

2 large, very ripe bananas 1 tsp. vanilla 2 c. rolled oats ½ tsp salt ¼ pitted, chopped dates ¼ c. chopped walnuts Grated nutmeg or cinnamon

(optional)

Directions

1. Preheat oven to 350° F and lightly grease a 9x9 square baking dish with cooking spray.

2. Peel the bananas and mash in a medium mixing bowl until the banana is smooth and no chunks remain.

3. Stir in the vanilla, followed by the oats. Then stir in the salt, dates and nuts.

4. Gently press the mixture evenly into the bottom of the prepared baking pan. If desired, lightly sprinkle the top with nutmeg or cinnamon

5. Bake for 30 minutes, or until the edges just begin to crisp.

6. Allow the bars to cool before cutting into 9 even squares.

Nutritional Info

Calories: 129

Total Fat: 3 g

Cholesterol: 0 mg

Sodium: 131 mg

Total Carbs: 23 g

Dietary Fiber: 3 g

Protein: 3 g



Serve and enjoy!

Notes:

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Directions

1. Preheat pan, and spray with nonstick cooking spray

2. Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook

3. Add cheese and allow to melt slightly

4. Turn off stove, place tortillas on top of eggs to warm for a moment, and then remove

5. Fill tortillas, roll up and serve

Serve and enjoy!

No Guilt Sausage, Egg & Cheese Breakfast Roll-Up

Ingredients 1/2 cup egg substitute

2 sliced mushrooms

1/4 red bell pepper, chopped

1/4 green bell pepper, chopped

2 Tbsp. chopped red onion

1/2 cup spinach, torn

2 turkey sausage patties,

pre-cooked and broken up

1/4 cup shredded cheddar cheese

2 tortillas (whole-wheat tortillas)

Nutritional Info

Calories: 222

Total Fat: 11 g

Cholesterol: 16 mg

Sodium: 423 mg

Total Carbs: 19 g

Dietary Fiber: 8 g

Protein: 20 g



Notes:

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Scrumptious Scrambled Eggs

Ingredients

4 large eggs 1/4 cup skim or 1% milk 2 tbsp. fresh parsley, finely

chopped Salt and pepper to taste Cooking Spray

Directions

1. Break eggs into a bowl 2. Add milk, parsley, salt and

pepper 3. Lightly beat eggs until

combined 4. Heat skillet on medium/

medium high and add cooking spray

5. Pour eggs into pan. They will immediately begin to set

6. Slowly push eggs around pan with a spatula until eggs are set and no liquid remains. (About 5 minutes) Eggs should not brown, and should be light and fluffy

Serve and enjoy!

Nutritional Info

Calories: 162

Total Fat: 10 g

Cholesterol: 426 mg

Sodium: 145 mg

Total Carbs: 3 g

Dietary Fiber: 0 g

Protein: 14 g



Notes:

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Directions 1. Pour 1/2 cup of no fat plain

yogurt in a dish 2. Mix in the vanilla and

Splenda. 3. Top with the low fat granola

and the strawberries

Serve and enjoy!

Simple Strawberry Yogurt



Ingredients 1/2 c. plain Greek yogurt

2 fresh strawberries cut in half

2 tbsp. of low fat granola with raisins

1/4 tsp. vanilla

1/2 tsp. Splenda

Nutritional Info

Calories: 152 Total Fat: 5 g

Cholesterol: 23 mg

Sodium: 74 mg

Total Carbs: 16 g

Dietary Fiber: 1 g

Protein: 11 g

Notes:

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Scrumptious Scrambled Eggs

Ingredients

3 egg whites 1 large handful of baby

spinach leaves 1 tomato, chopped (any

tomato) 1/4 c. chopped onion 1/4 c part-skim shredded mozzarella cheese

Directions

1. Chop onion & tomato

2. Cook onions in a sprayed pan on medium heat till desired

3. Add 3 egg whites, tomato, and spinach

4. Cook to desired consistency

5. Just before you are ready to take off heat, sprinkle ¼ c. of feta cheese on eggs and let melt

Serve and enjoy!

Nutritional Info

Calories: 200

Total Fat: 8 g

Cholesterol: 33 mg

Sodium: 450 mg

Total Carbs: 14 g

Dietary Fiber: 3 g

Protein: 17g



Notes:

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Directions 1. Place the yogurt in a small

bowl.

2. Top with jelly, then peanut butter

3. Sprinkle top with peanuts and grapes

4. Serve immediately

Serve and enjoy!

PB&J Yogurt

Ingredients

6 oz fat free plain Greek yogurt

4 tsp reduced sugar grape jelly

2 tbsp red seedless grapes, cut in half

1 tbsp reduced-fat peanut butter

1 tsp unsalted peanuts



Nutritional Info

Calories: 234

Total Fat: 8 g

Cholesterol: 9 mg

Sodium: 187 mg

Total Carbs: 23 g

Dietary Fiber: 5 g

Protein: 22 g

Notes:

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Turkey Bacon Breakfast Burritos

Ingredients

1 Slice Turkey Bacon, cut into 1/4-inch pieces

¼ c. green pepper, seeded and chopped

¼ c. onion, chopped 1 whole egg, 2 egg whites 1/8 c. skim milk ¼ Tsp. pepper ¼ c. reduced-fat Cheddar cheese,

grated 1 low carb, whole wheat tortilla Salsa

Directions

1. In a large non-stick skillet, over medium heat, cook bacon, green pepper and onions for 12 to 15 minutes, stirring frequently. Remove skillet from heat.

2. In a small bowl combine eggs, milk and pepper. Pour over bacon mixture. Cook on low heat for 2 to 3 minutes or until eggs are almost done; stirring frequently. Remove skillet from heat and stir in cheese.

3. Place 1/4 cup egg mixture on lower 1/3 of each tortilla. Roll tortilla and place in 9 X 13-inch microwave-safe dish; cover with plastic wrap. Cook in microwave oven at HIGH (100% power) 2 to 3 minutes or until burritos are hot.

4. To serve, drizzle salsa over burrito.



Nutritional Info

Calories: 254

Total Fat: 10 g

Cholesterol: 121 mg

Sodium: 526 mg

Total Carbs: 30 g

Dietary Fiber: 2 g

Protein: 13 g

Serve and enjoy!

Notes:

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Directions

1. In a coffee mug, mix all dry ingredients together.

2. Once dry ingredients are combined, stir in the egg and margarine until well blended.

3. Cook on high in the microwave for one minute. Your muffin is ready!

Serve and enjoy!

1-Minute Chocolate Muffin In

A Mug

Ingredients

¼ c. flax seed meal ½ tsp. baking powder 1 tsp. cinnamon 1 tsp. pumpkin pie spice 1 tbsp. unsweetened cocoa

powder 4 tsp. Splenda 1 large egg 1 tbsp. olive oil based

margarine (such as Fleischmanns)

Nutritional Info

Calories: 324 Total Fat: 18 Cholesterol: 186 mg Sodium: 332 mg Total Carbs: 19 g Dietary Fiber: 10 g Protein: 13 g



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Lunch

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Table of Contents

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Lunch

Berry Good Spinach Salad ………………………………. p29

Yummy Lime Shrimp (tasty, and nutritious)….….. p30

Delightful Chicken & Veggie Quesadillas…………… p31

Easy Chicken Pot Pie………………………………….……. p32

Filling Turkey Chili…………………………………………. p33

Flavorful Tuna & Egg Salad……………………………… p34

Black Pepper Cauliflower Salad….…………………….. p35

Refreshing Grilled Chicken Salad……………………… p36

Light and Yummy Chicken Salad Sandwich……….. p37

Quick and Easy Chicken and Avocado Burritos….. p38

Chipotle Chicken Tortilla Soup…………………………. p39

Slow Cooker BBQ (to die for)…………………….……... p40

Protein Packed Power Salad…………..………………… p41

Simple Chicken and Creamy Curry Wrap……………. p42

Super Simple Cajun Shrimp…..…………………………. p43

Tuna and White Bean Salad………………………….….. p44

Turkey Bacon BLT Sandwich……………………………. p45

Super Filling Slow Cooker Turkey Chili ….…………. p46

Crockpot Vegetable Beef Stew…..………………………. p47

Lettuce Wrap Turkey Tacos………………………………. p48

Notes:

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Berry Good Spinach Salad

Ingredients 1/3 c. almonds, slivered 4 c. baby spinach 3/4 c. strawberries, quartered 1 tbsp. balsamic vinegar 1 tsp. Dijon mustard 1 tsp. honey 3 tbsp. extra virgin olive oil Salt and pepper to taste 1 grilled chicken breast (4 oz.)

Directions 1. Place the almonds in a dry skillet or sauté

pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent

2. Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan)

3. Wash and dry the spinach. 4. Prepare the dressing by placing the

vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated

5. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. Top with grilled chicken. If desired, season with a pinch of salt and pepper

Nutritional Info

Calories: 211

Total Fat: 16 g

Cholesterol: 22 mg

Sodium: 88 mg

Total Carbs: 9 g

Dietary Fiber: 3 g

Protein: 10 g

Serve and enjoy!



Notes:

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Yummy Lime Shrimp (Tasty and Nourishing)

Ingredients

28 large shrimp - ready to cook

1/2 lime, juiced

2 dashes salt

3/4 tsp. black pepper

2 tbsp. onion, chopped

Cooking spray

Directions

1. Spray skillet with cooking spray

2. Cook on medium heat and add all

ingredients

3. Cook until shrimp and onions are

done

Nutritional Info

Calories: 84

Total Fat: 1 g

Cholesterol: 150 mg

Sodium: 328 mg

Total Carbs: 2 g

Dietary Fiber: 0 g

Protein: 16 g

Serve and enjoy!



Notes:

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Directions

1. In a small bowl, combining yogurt and 1⁄2 tsp. of the seasoning blend. Cover and chill in the refrigerator.

2. Pound out chicken by placing in bag and pounding with metal mallet or rolling pin to ¼ thicknesses.

3. Add oil and remaining seasoning blend to the bag. Marinate meat for 10 minutes or up to 8 hours.

4. Sear the peppers by pressing down on them, 2 to 3 minutes in an already warmed skillet on medium. Remove from heat, let cool then dice.

5. Cook chicken in skillet on high heat until internal temperature reaches 165° F.

6. Remove chicken and dice once cooled. 7. In cleaned skillet using moderate heat,

place tortilla in and place topping in top starting with ½ chicken, peppers, tomatoes, and cheese. Then top with second tortilla and let cook for 2 min.

8. Remove from heat, let cool, cut and serve.

Delightful Chicken & Veggie

Quesadillas

Ingredients 1⁄4 cup low-fat plain yogurt 2 tsps. Ranch Seasoning Blend 12 oz. chicken breast 1tsps. Canola oil 2 red or orange bell peppers 4 whole-wheat tortillas 2 tomatoes, diced

Nutritional Info Calories: 233 Total Fat: 8 g Cholesterol: 63 mg Sodium: 237 mg Total Carbs: 15 g Dietary Fiber: 2 g Protein: 26 g



Serve and enjoy!

Notes:

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Easy Chicken Pot Pie

Ingredients ½ cup canned condensed

reduced-fat reduced-sodium cream of chicken soup

1/4cup fat-free (skim) milk

1cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables

1/2cup cut-up cooked chicken breast

1/2cup Bisquick Heart Smart® mix

2tablespoons fat-free egg product or 1 egg white

pepper to taste

Directions 1. Heat oven to 400°F. In

ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir

2. In small bowl, stir remaining ingredients until blended. Pour over chicken mixture

3. Bake uncovered about 20 minutes or until crust is golden brown

Serve and enjoy!

Nutritional Info

Calories: 170

Total Fat: 3g

Cholesterol: 120 mg

Sodium: 400 mg

Total Carbs: 24 g

Dietary Fiber: 0 g

Protein: 13 g



Notes:

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Directions

1. Brown turkey in large skillet for 1 min.

2. Add onion, red bell pepper, and spices. Cook until turkey is no longer pink

3. Add canned ingredients and bring to a boil.

4. Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.

5. Remove from heat and let cool to liking.

Serve and enjoy!

Filling Turkey Chili

Ingredients 20 oz. ground turkey

1 medium onion, chopped

1 medium red bell pepper, chopped

2 tbsp. chili powder

1 tbsp. cumin

1 tsp. oregano

1 tbsp. red pepper flakes (adjust to taste)

1-28 oz. can diced tomatoes with juice

1-15 oz. can tomato sauce

1-15 oz. can yellow corn

1-15 oz. can black beans, rinsed

1-15 oz. can seasoned chili beans



Nutritional Info

Calories: 213

Total Fat: 6 g

Cholesterol: 0.0 mg

Sodium: 361.5 mg

Total Carbs: 21.1 g


Protein: 19.4 g

Notes:

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Flavorful Tuna & Egg Salad

Ingredients 12 oz. of tuna packed in water

4 hardboiled eggs

3 tbsp. of light mayonnaise

2 tbsp. of prepared yellow mustard

2 slices of whole grain bread

Dash of pepper

Directions

1. Boil 4 eggs. Chop up hard boiled eggs into a mixing bowl.

2. Mix eggs with all other

ingredients. 3. Spread on bread 1 serving = 1/4 cup (enough for a

sandwich)

Serve and enjoy!

Nutritional Info

Calories: 177

Total Fat: 5 g

Cholesterol: 97 mg

Sodium: 262 mg

Total Carbs: 21 g

Dietary Fiber: 6 g

Protein: 15 g



Notes:

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Black Pepper Cauliflower Salad

Ingredients 2 pound head of cauliflower,

cut into small florets

¾ c. diced red onion

¾ c. red wine vinegar

1/3 c. extra virgin olive oil

¾ tsp. sea salt

½ tbsp. black pepper

1 c. toasted pistachios,

roughly chopped

½ c reduced sodium feta

cheese

3 apples, diced

1/3 c. chopped black olives

Directions

1. Bring a pot of water to a boil. Boil the cauliflower for a few minutes, until tender.

2. Drain cauliflower, then run under cold water to rinse. Drain well and set aside.

3. Combine red onion, red wine vinegar, olive oil, salt, and black pepper in a saucepan over medium high heat. Once onions have turned pink, remove from heat and set aside.

4. When ready to serve, place cooked cauliflower florets in a large bowl. Add pistachios, feta, apples, olives, and 2/3 of the red onion vinaigrette. Toss gently and taste. Depending on the saltiness of the feta, you may wish to add the rest of the vinaigrette to the cauliflower.

Serve and enjoy!



Nutritional Info

Calories: 325

Total Fat: 18 g

Cholesterol: 1 mg

Sodium: 413 mg

Total Carbs: 20 g

Dietary Fiber: 6 g

Protein: 8 g

Notes:

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Refreshing Grilled Chicken Salad

Ingredients

½ c. lime juice 2 tbsp honey 4 tsp olive oil ½ tsp salt ½ tsp ground black pepper 4 boneless skinless chicken breast halves

(about 4 oz each) 6 cups spring mix salad greens 2 cups cubed seedless watermelon 1 c. fresh blueberries 1 medium yellow pepper, chopped 1/3 c. chopped walnuts

Directions 1. In small bowl, combine lime juice,

honey, oil, salt and pepper. Pour 1/3 cup of this mixture into large, resealable bag. Add chicken, seal bag, and turn to coat. Refrigerate at least one hour to marinade. Remaining lime juice mixture should be covered and refrigerated to use later as salad dressing.

2. Remove chicken from plastic bag and discard marinade. Grill chicken over medium heat or broil 4 in from the heat for 4-7 minutes on each side, or until they reach 170 degrees internally.

3. In large bowl, combine the salad greens, watermelon, blueberries, and yellow pepper. Add reserved dressing and toss to coat. Divide greens and fruit into four equal portions.

4. Slice chicken and serve with the salads. Sprinkle with 4 teaspoons of walnuts each.

Minutes to Prepare: 20 Minutes to Marinate: 60



Total Fat: 13 g

Cholesterol: 83 mg

Sodium: 395 mg

Total Carbs: 26 g

Dietary Fiber: 3 g

Protein: 29 g

Serve and enjoy!

Notes:

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Directions 1. Combine chicken, lemon

juice, cottage cheese, mustard, garlic, pepper and mix together

2. Spread 1 cup chicken mixture over one piece of bread. Add lettuce and tomato slices. Top with other piece of bread.

Serve and enjoy!

Light and Yummy Chicken Salad Sandwich

Ingredients

2 Skinless de-boned cooked chicken breast (cut up)

3 tbsp. no fat cottage cheese

1tsps. mustard

1/2 tsps. minced garlic

dash black pepper

4 slices whole grain bread

2 lettuce leaves

8 thin tomato slices

1 tsp. lemon juice



Nutritional Info

Calories: 335

Total Fat: 6 g

Cholesterol: 87 mg

Sodium: 336 mg

Total Carbs: 35 g

Dietary Fiber: 9 g

Protein: 38 g

Notes:

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Quick and Easy Chicken and Avocado Burritos

Ingredients 4 whole wheat low carb tortillas

2 c. cooked, shredded chicken breast

½ c. shredded Mexican cheese blend

1 avocado, diced

2 tbsp. chopped cilantro

1 tbsp. canola oil

Directions

1. Mix the shredded chicken, cheese, cilantro, and avocados.

2. Lay a tortilla flat on a plate and

add ¼ of the mixture, form a roll. Repeat the process for all four tortillas.

3. Pour oil onto a heated pan or

griddle. Place all filled four tortillas on the pan and cook for 2 minutes on medium-high heat. Flip on the other side and cook for another minute or until the burritos are golden in color. Serve warm.

The burritos can be frozen and reheated.

Serve and enjoy!



Nutritional Info

Calories: 384

Total Fat: 21 g

Cholesterol: 95 mg

Sodium: 456 mg

Total Carbs: 24 g

Dietary Fiber: 18 g

Protein: 38 g

Notes:

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Directions

1. Heat oil in a large saucepan over

medium-high heat. Add garlic

and chicken. Sauté 2 minutes.

Add chili powder and cumin;

stir well.

2. Add water, salt, broth, and

tomatoes. Bring to a boil. Cover,

reduce heat, and simmer 5

minutes.

3. Top with tortilla chips and

cilantro. Serve with lime

wedges, if desired.

Serve and enjoy!

Chipotle Chicken Tortilla Soup

Ingredients

1 tbsp. canola oil

1 ½ tsp. bottled minced garlic

¾ lbs. chicken breast, cut into bite

sized pieces

1 tsp. chipotle chili powder

1 c. water

¼ tsp. salt

14 oz. fat-free, reduced sodium

chicken broth

14.5 oz. can stewed tomatoes,

undrained

1 c. crushed baked tortilla chips

¼ c. chopped cilantro

1 lime, cut into 4 wedges



Nutritional Info

Calories: 228

Total Fat: 5 g

Cholesterol: 49 mg

Sodium: 673 mg

Total Carbs: 22 g

Dietary Fiber: 4 g

Protein: 23 g

Notes:

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Slow Cooker BBQ (To die for!)

Nutritional Info

Calories: 298

Total Fat: 12 g

Cholesterol: 81 mg

Sodium: 691 mg

Total Carbs: 12 g

Dietary Fiber: 1 g

Protein: 32 g

Ingredients 1 cup chopped celery

1 cup chopped onions

1 cup ketchup

1 cup barbecue sauce

1 cup water

2 tbsp. vinegar

2 tbsp. Worcestershire sauce

2 tbsp. brown sugar

1 tsp. chili powder

1 tsp. salt

1/2 tsp. pepper

1/2 tsp. garlic powder

3 lbs. boneless pork roast

Directions

1. Combine all ingredients except roast in the slow cooker

2. When well mixed, add roast 3. Cover, cook on high for 6-7

hours

Minutes to Prepare: 15 Minutes to Cook: 6-7 hrs. Number of Servings: 12

Serve and enjoy!

Notes:

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Directions

1. Combine and mix all of the salad dressing ingredients. Set aside.

2. In a bowl, add all of the salad ingredients. Pour 2 tbsp. of salad dressing on each salad portion.

Serve and enjoy!

Protein Packed Power Salad



Ingredients Salad dressing:

¼ c. extra virgin olive oil ¼ c. red wine vinegar 1 tsp. ½ tsp. salt ½ tsp. pepper 1-2 tsp. honey 1 garlic clove, minced

Salad: 2 c. cooked skinless, boneless

chicken, cut into cubes 15 oz. can chickpeas, drained

and rinsed 1 large green pepper, diced 1 cucumber, diced 5 plum tomatoes, chopped

Nutritional Info

Calories: 304

Total Fat: 18 g

Cholesterol: 43 mg

Sodium: 421 mg

Total Carbs: 20 g

Dietary Fiber: 6 g

Protein: 19 g

Notes:

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Chicken and Creamy Curry Wrap

Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings:

1

Ingredients

1/2 chicken breast, cut into cubes

cooking spray

2 tbsp. light sour cream

1 tbsp. red curry powder

1/2 cup lettuce

3 slices of tomato

1 "fajita sized" wheat tortilla

Directions 1. Brown chicken with cooking spray

in skillet

2. Combine sour cream and curry in small bowl

3. Warm up wheat tortilla for 20

seconds in microwave.

4. Top with lettuce and tomato

5. Once chicken is browned and cooked thoroughly place in warm tortilla, top chicken with sour cream and curry

6. Wrap up tortilla and serve while

warm

Serve and enjoy!

Nutritional Info

Calories: 287

Total Fat: 8 g

Cholesterol: 80 mg

Sodium: 340 mg

Total Carbs: 21 g

Dietary Fiber: 11 g

Protein: 33 g

Notes:

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Directions

1. Thaw shrimp if frozen and remove shells and cook

2. Mix spices together in a dish then toss with the shrimp to coat evenly

3. Melt butter in frying pan then just pan sear your spicy shrimp.

Serve and enjoy!

Super Simple Cajun Shrimp

Ingredients

1 tbsp. Butter, whipped 1 tsp. Chili powder 2 tsp. Garlic powder 1 tsp. Oregano, ground 1 tsp. Pepper, black

1 tsp. Pepper, red or cayenne

1/2 tsp. Thyme, ground 6 oz. Shrimp, cooked

Nutritional Info

Calories: 196

Total Fat: 10g

Cholesterol: 186 mg

Sodium: 298 mg

Total Carbs: 9 g

Dietary Fiber: 3 g

Protein: 20 g



Notes:

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Tuna and White Bean Salad

Ingredients

2 cans chunk light tuna in

water, drained

1 can White Beans or chick

peas, drained

1 red bell pepper, diced

1/4 cup red onion diced

1 tbsp. olive oil

Directions

1. Mix ingredients and chill in the

refrigerator for at least 4 hours

2. Serve on a bed of greens

Serve and enjoy!



Nutritional Info

Calories: 217

Total Fat: 4 g

Cholesterol: 25 mg

Sodium: 597 mg

Total Carbs: 8 g

Dietary Fiber: 6 g

Protein: 27 g

Notes:

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Directions

1. Place the 2 slices turkey bacon on a microwave safe plate and cook approximately 2 minutes, or as directed

2. Toast whole wheat bread in toaster. After bread is toasted spread 1-2 TBS light mayonnaise on each slice of bread. Top with turkey bacon, lettuce and tomato

Serve and enjoy!

Turkey Bacon BLT Sandwich

Ingredients

2 slices turkey bacon

2 slices 100% whole wheat bread, toasted

2 tomato slices leaf lettuce

1 Tbs. light mayonnaise

Nutritional Info

Calories: 221

Total Fat: 12 g

Cholesterol: 3 mg

Sodium: 723mg

Total Carbs: 22 g

Dietary Fiber: 6 g

Protein: 11 g



Notes:

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Super Filling Slow Cooker

Turkey Chili

Ingredients

• ½ c. chopped onion • 1 c. dried kidney beans • 1 c. dried pinto beans • 2 c. water • 3 tbsp chili powder • 1 28 oz. can low sodium diced

tomatoes • 1 lbs ground turkey • 1 small red bell pepper, diced • 1 small yellow bell pepper, diced • 1 medium red onion, diced • 2 tbsp. ground cumin • 3 tbsp. garlic powder

Directions 1. Soak kidney and pinto beans in

water overnight. 2. Brown turkey and onion; drain

grease. 3. Mix all ingredients in a crock pot in

the morning, cook on high 4-6 hours, or low 8-10 hours.

Nutritional Info

• Calories: 280 • Total Fat: 2 g • Cholesterol: 0 mg • Sodium: 874 mg • Total Carbs: 58 g • Dietary Fiber: 16 g • Protein: 15 g

Serve and enjoy!

Prep Time: Soak beans overnight (8 hours)

Cook Time: Slow Cooker 4-5 hours


Notes:

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Directions

1. Combine beef, tomatoes, celery, onion, and potatoes

2. Add 3 cups water, salt, pepper. let cook on high in crockpot for 4 hours or until tender

3. Add 1/4 cup flour to 1/2 cup COLD water, mix

4. Add flour and water to the simmering liquid, stir well. Let thicken. Add more salt or pepper if necessary

Serve and enjoy!

Crockpot Vegetable Beef Stew (Healthy & Easy)

Ingredients

1 lb. beef stew meat in chunks

1 can stewed tomatoes 3 stalks celery in chunks 1 potato in chunks 3 c. water salt and pepper to taste 1/4 c. flour 1/2 c. water

Nutritional Info

Calories: 184

Total Fat: 4 g

Cholesterol: 48 mg

Sodium: 410 mg

Total Carbs: 20 g

Dietary Fiber: 3 g

Protein: 19 g

Minutes to Prepare: 15 Cook Time: 4 hr. in Crockpot


Notes:

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Lettuce Wrapped Turkey Tacos



Ingredients

1 lbs. lean ground turkey 1 tsp garlic powder 1 tsp cumin 1 tsp salt 1 tsp chili powder 1 tsp paprika ½ tsp oregano ½ tbsp. bell pepper, minced ½ small onion, minced ¾ c water 4 oz can tomato sauce 8 large lettuce leaves (iceberg,

bibb, or radicchio) ½ c shredded reduced fat

cheddar cheese

Nutritional Info

Calories: 230

Total Fat: 13 g

Cholesterol: 94 mg

Sodium: 601 mg

Total Carbs: 4 g

Dietary Fiber: 10 g

Protein: 35 g

Directions

1. Brown the ground turkey in a large skillet, breaking it into smaller pieces as it cooks.

2. When turkey is cooked through, add the dry spices and mix well.

3. Add the onion, pepper, water, and tomato sauce and cover. Simmer on low for 20 minutes.

4. Wash and dry the lettuce. Divide the meat evenly between the 8 lettuce leaves.

5. Add Cheese. (if desired)

Serve and enjoy!

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Dinner

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Table of Contents

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Dinner

Baked Salmon (omega healthy)…………………….…….. p51

Oh So Easy Oven Fajitas…………………………………….. p52

Cilantro-Lime Tilapia………………………………….......... p53

Slow Cooker Jalapeno and Bacon Chicken..…………. p54

Fat Burning Broiled Tilapia Parmesan……………….... p55

Filling Veggie Beef Stew……………………………………… p56

Macaphony & Cheese................................................. p57

Good & Hearty Crock Pot Beef Stroganoff………….... p58

Heart Healthy Beef and Broccoli……………...…………. p59

Herb Crusted Pork Loin Roast………………….…………. p60

Honey Balsamic Chicken……………………….….…..…… p61

Mouth Watering Breaded Chicken Parmesan……….. p62

No Guilt Cheese Enchiladas……………………..…………. p63

Pork Chop Dinner…………………………………….……….. p64

Pepperoni Marinara Chicken………………………………. p65

Scrumptiously Healthy Veggie Chicken Stir Fry……. p66

South of the Border Chicken Soft Tacos.………………. p67

Tasty Turkey Spinach Feta Burger……..………………… p68

Scallops With Bacon & Spinach…………………..………. p69

Yummy & Fresh Spaghetti Squash Caprese Bake.….. p70

Notes:

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Omega Healthy Baked Salmon

Ingredients

1/4 cup pure maple syrup (NOT pancake syrup!) or honey

1/4 cup soy sauce 2-3 cloves minced garlic 12 ounces fresh or thawed salmon

Directions

1. Preheat oven to 350 degrees 2. Combine the first 3 ingredients in a

gallon-size Ziploc bag, shake it up, and then add the salmon

3. Marinate in the refrigerator for an hour, turning after half an hour

4. Pour the salmon and the marinade into a baking dish and bake in a 350 degree oven, covered with foil, for 15 minutes

5. The salmon is done when it flakes easily at the thickest part Makes (4) 3 ounce servings

Serve and enjoy!

Nutritional Info

Calories: 217

Total Fat: 7 g

Cholesterol: 60 mg

Sodium: 948 mg

Total Carbs: 15 g

Dietary Fiber: 0 g

Protein: 23 g



Notes:

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Directions 1. Preheat oven to 400° F. Mix all

ingredients for the fajita seasoning in a small bowl and set aside.

2. Cut the onion and bell peppers into ¼-½ inch wide strips. Place them in a large 9x13 inch casserole dish. Slice the chicken breast into very thin strips and add to the dish with the veggies.

3. Sprinkle seasoning over meat and veggies. Drizzle the canola oil over everything and toss ingredients until well coated. Bake 35-40 minutes, stirring once halfway through.

4. Squeeze juice from half the lime over top of the meat and veggies. Scoop a small amount of meat and veggies into the center of each tortilla.

Serve and enjoy!

Oh-So-Easy Oven Fajitas

Ingredients Fajita Seasoning

1 Tbsp chili powder ½ Tbsp paprika ½ tsp onion powder ½ tsp garlic powder ¼ tsp cumin ¼ tsp cayenne pepper 1 tsp sugar ½ tsp salt ½ Tbsp corn starch

Fajita Filling 2 small onions 2 medium green bell

peppers 1 medium red bell pepper 1 lb chicken breast 2 Tbsp canola oil ½ medium lime 8 (6 inch) low carb tortillas

Nutritional Info

Calories: 310 Total Fat: 12 g Cholesterol: 83 mg Sodium: 614 mg Total Carbs: 25 g Dietary Fiber: 12 g Protein: 32 g



Notes:

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Ingredients

Tilapia fillet (4 oz.)

1 tsp. olive oil

juice from half a lime

1/2 tbsp. chopped fresh cilantro

1/2 cup cooked spinach

1/4 cup chopped fresh tomatoes

1 tbsp. shredded Parmesan cheese

Garlic/garlic powder (optional)

Cilantro-Lime Tilapia

Nutritional Info

Calories: 208

Total Fat: 8 g

Cholesterol: 59 mg

Sodium: 212 mg

Total Carbs: 8 g

Dietary Fiber: 3 g

Protein: 28 g

Serve and enjoy!



Directions 1. Brush fillet with 1 tsp. olive oil

2. Squeeze juice from half a lime over

fillet.

3. Sprinkle garlic powder and

cilantro over fish

4. Broil in oven 6 inches from heat,

about 5-7 minutes, or until fish

flakes easily with a fork

5. Place spinach in microwave safe

dish and toss with garlic and cook

according to package directions

6. Keep covered & warm until fillets

are done

7. Spoon cooked spinach on a plate,

place fish over spinach, top with

chopped tomatoes and shredded

cheese

Notes:

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Directions 1. Sprinkle chicken breast halves with

chili powder and a dash of salt. Place chicken bone side down in a slow cooker. Pour chicken broth and lemon juice around the chicken. Top with jalapeño slices.

2. Cover and cook on low for 5-6 hours or on high 2 ½ -3 hours.

3. Transfer Chicken and peppers to a serving platter. Reserve the cooking liquid. Cover chicken with foil to keep warm.

4. Turn slow cooker to high-heat setting. For a sauce, combine cornstarch and water in a small bowl. Once combined, slowly pour into liquid already in the slow cooker. Stir well. Add cream cheese and whisk until combined. Cover and cook 15 minutes, or until thickened. If desired, sprinkle bacon crumbles over chicken and then pour sauce over the top.

Serve and enjoy!

Slow Cooker Jalapeño and Bacon Chicken Breasts

Minutes to Prepare: 15 Cook Time: 5-6 hours Number of Servings: 6

Ingredients 6 skinless, bone-in chicken

breast halves 1 Tbsp chili powder Pinch of salt ½ reduced-sodium chicken

broth 2 tbsp lemon juice ½ cup bottled pickled

jalapeño pepper slices, drained

1 tbsp cornstarch 1 tbsp cold water 1 8 oz package reduced fat

cream cheese, softened and cut into cubes

2 slices reduced fat turkey bacon, cooked to crisp and crumbled

Nutritional Info


Serve and enjoy!

Notes:

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Delicious and Nutritious Broiled Tilapia Parmesan

Ingredients

1/4 c. Parmesan cheese 2 tbs. butter, softened 1-1/2 tsp. lite mayonnaise 1 tbs. fresh lemon juice 1/8 tsp. dried basil 1/8 tsp. ground black pepper 1/8 tsp. onion powder 1/8 tsp. celery salt 4 pound tilapia fillets



Directions

1. Preheat your oven's broiler and grease a broiling pan or line pan with aluminum foil.

2. In a small bowl, mix together Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes.

4. Flip the fillets over and broil for a couple more minutes.

5. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side.

6. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

Nutritional Info

Calories: 117

Total Fat: 10g

Cholesterol: 64 mg

Sodium: 226 mg

Total Carbs: 2 g

Dietary Fiber: 0 g

Protein: 19 g

Serve and enjoy!

Notes:

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Directions

1. Coat beef with flour. Heat oil in a large pot over medium heat. Add beef and cook until browned on all sides.

2. Stir in seasoning mix and water. Bring to a boil and cover. Simmer for 1 hour, stirring occasionally.

3. Add vegetables. Simmer 45 minutes or until beef and veggies are tender, stirring occasionally.

4. Thicken stew with additional flour, if desired.

Serve and enjoy!

Filling Veggie Beef Stew

Ingredients

1 Package of Reduced Sodium Beef Stew Seasoning Mix

2 lbs. Beef cut into 1-inch cubes

3 Tbsp. flour 1 Tbsp. Extra Virgin Olive

Oil 3 c. Water 2 c. Baby Carrots 2 c. Red Potatoes, cut into

bite size cubes 1 c. Onions, cut into large

pieces 1 Cup Celery, cut into

pieces

Nutritional Info

Calories: 194

Total Fat: 5 g

Cholesterol: 45 mg

Sodium: 642 mg

Total Carbs: 15 g

Dietary Fiber: 3 g

Protein: 19 g



Notes:

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Maca-“phony” And Cheese

Nutritional Info

Calories: 301

Total Fat: 22 g

Cholesterol: 66 mg

Sodium: 559 mg

Total Carbs: 14 g

Dietary Fiber: 4 g

Protein: 16 g

Ingredients 1 head cauliflower 4 tbsp cream cheese 1 tbsp mustard 1 ½ cups shredded cheese

(reserve ½ cup for top) Splash of cream Garlic powder Dash of ground black pepper Dash of salt

Directions

1. Cut the heads off the cauliflower and boil or steam until soft.

2. Drain the cauliflower and place it in a saucepan

3. Add cream cheese, 1 cup of shredded cheese, and cream. Stir until well blended.

4. Add mustard, garlic powder, salt, and pepper to taste.

5. Put mixture into a casserole dish, and cover with remaining ½ cup cheese.

6. Put under broiler in oven until bubbly (about 5 minutes).



Serve and enjoy!

Notes:

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Directions

1. Add all ingredients except sour cream and egg noodles into crockpot. Cook LOW 8-10 hours.

2. Stir in sour cream about 20 minutes prior to serving to prevent curdling.

3. Cook egg noodles per package instructions.

4. Serve stroganoff over cooked noodles. Makes 6-8 servings (1 cup of stroganoff / 1 cup noodles)

Serve and enjoy!

Good and Hearty Crock Pot Beef Stroganoff

Ingredients

2 lb. beef roast, cut into bite-sized cubes

1 cup fresh mushrooms, sliced 1 packet Lipton Onion Soup

Mix 1 cup red wine 8 oz. reduced fat sour cream 12 oz whole wheat egg noodles

Nutritional Info

Calories: 363

Total Fat: 10 g

Cholesterol: 111 mg

Sodium: 438 mg

Total Carbs: 26 g

Dietary Fiber: 3 g

Protein: 32 g

Minutes to Prepare: 10 Cook Time: 8 hrs.


Notes:

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Heart-Healthy Beef and Broccoli

Directions 1. Coat skillet with cooking spray

and heat over medium heat for one minute.

2. Add beef, onion and minced garlic; stir fry until brown. Remove the beef to a plate and keep warm.

3. Add half the broth and broccoli to pan.

4. Cover and simmer until broccoli is tender crisp.

5. Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan.

6. Cook until mixture begins to thicken, stirring constantly. Return beef to mixture, stir and serve over rice.

Serve and enjoy!


Total Fat: 4 g

Cholesterol: 46 mg

Sodium: 362 mg

Total Carbs: 25 g

Dietary Fiber: 3 g

Protein: 20 g



Ingredients 1 lb. round steak, sliced in

thin strips 1 clove garlic, minced 1/2 cup chopped onion 1-14 oz can low-sodium

beef broth 2 tbsp. cornstarch 1 tbsp. brown sugar 2 tbsp. low sodium soy

sauce 1/4 tsp. garlic powder 1/4 tsp. ground ginger 4 cups broccoli florets 2 cups cooked brown rice

Notes:

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Directions

1. Preheat oven to 475° F. 2. Place the pork loin on a rack in

a roasting pan. 3. Combine the remaining

ingredients in a small bowl. With your fingers, massage the mixture onto the pork loin, covering all of the meat and fat.

4. Roast the pork for 30 minutes, then reduce the heat to 425° F and roast for an additional hour or when internal temperature reaches 155°.

Serve and enjoy!

Herb Crusted Pork Loin Roast



Ingredients

1 (4-pound) boneless pork loin, with fat left on

1 tbs. salt 2 tbs. olive oil 4 cloves garlic, minced 1 tsp. dried thyme or 2 tsp.

minced fresh thyme leaves 1 tsp. dried basil or 2

teaspoons fresh basil leaves 1 tsp. dried rosemary or 2

tsp. minced fresh rosemary

Nutritional Info

Calories: 183

Total Fat: 8 g

Cholesterol: 72 mg

Sodium: 748 mg

Total Carbs: 1 g

Dietary Fiber: 0 g

Protein: 25 g

Notes:

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Honey Balsamic Chicken and Peppers

Ingredients

1 1/2 tsp. of dried thyme 1/2 tsp. salt 1/4 tsp. black pepper 1 tsp. olive oil 1lb chicken breast 2 tbsp. balsamic vinegar 2 tbsp. honey 1 medium red bell pepper, chopped 1 medium green bell pepper, chopped

Directions

1. Combine first 3 ingredients and sprinkle over both sides of chicken.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and peppers; cook chicken breasts 7 to 8 minutes on each side or until chicken is done.

3. Transfer chicken and peppers to a platter and keep warm.

4. Reduce heat to medium-low and add vinegar and honey to pan. Simmer 1 minute or until glaze thickens and stir constantly.

5. Pour glaze over chicken and peppers.

Serve and enjoy!



Nutritional Info

Calories: 206

Total Fat: 4 g

Cholesterol: 86 mg

Sodium: 388 mg

Total Carbs: 13 g

Dietary Fiber: 1 g

Protein: 27 g

Notes:

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Mouth Watering

Breaded Chicken Parmesan

Ingredients

12 ounces white meat chicken (one double breast)

1 tbsp. grated Parmesan cheese

1/4 cup Italian-style bread crumbs

1 tsp. garlic powder 1 tbsp. onions, dried Crushed red peppers if

desired 1 -2 tbsp. olive oil

Directions 1. Cut the chicken breast

horizontally (filet it) so you will end up with two thin pieces.

2. Rub each piece with olive oil.

3. Mix dry ingredients together and pat each piece with the crumb mixture until well covered.

4. Bake at 375F for about 20 minutes

Serve and enjoy!

Nutritional Info

Calories: 167

Total Fat: 5 g

Cholesterol: 36 mg

Sodium: 330 mg

Total Carbs: 14 g

Dietary Fiber: 1 g

Protein: 17 g



Notes:

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`

No Guilt Cheese Enchiladas

Directions 1. Pour enchilada sauce in a skillet and

heat. Dip each tortilla in the hot sauce, coating each side, for a few seconds. Shake off and place on microwavable platter, 3 or 4 at a time, making sure that they do not overlap. Microwave for 20-40 seconds, until soft. Set aside to cool.

2. In a bowl, mix 3/4 cup finely chopped onion, ricotta, cottage cheese, green chilies, salt and pepper to taste. Add half the shredded cheese (1/2 cup.) Mix with fork until ingredients are blended

3. Spray a rectangular casserole dish with non-stick spray. Place 1/4 cup of the cheese mixture on a tortilla and loosely roll. Place seam side down in casserole dish and repeat. Spread remaining enchilada sauce evenly over the enchiladas

4. Bake for 15 minutes in an oven preheated to 350 degrees. After 15 minutes, remove and evenly spread the remaining cheese and the black olives on top

5. Return to oven for 10 more minutes, then serve hot

Ingredients 12 8-inch Corn Tortillas 1 cup shredded Mexican

four cheese blend 1/2 cup fat-free cottage

cheese 3/4 cup chopped white

onions 1/2 cup part-skim

ricotta 1 can (19 ounces)

enchilada sauce 2 Tbsps. diced green

chilies 3 Tbsps. sliced black

olives

Nutritional Info Calories: 241 Total Fat: 9 Cholesterol: 18 mg Sodium: 695 mg Total Carbs: 27 g Dietary Fiber: 2 g Protein: 12 g



Serve and enjoy!

Notes:

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Grilled Pork Chop Dinner

Directions

1. Place all ingredients in a self-sealing bag; seal bag and place in refrigerator for at least 20 minutes (or as long as overnight)

2. Remove chops from bag,

discarding marinade, and grill over a medium-hot fire or on a grill pan for 8-9 minutes or until internal meat reads 145 degrees, turning once

3. Let meat sit for 3 minutes

Serve and enjoy!

Ingredients

4 Pork Chops

3/4 cup Italian dressing

1 tsp. Worcestershire Sauce

Nutritional Info

Calories: 184 Total Fat: 2 g Cholesterol: 60 mg Sodium: 140 mg Total Carbs: 1 g Protein: 17 g



Notes:

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Your Family Will Thank You Pepperoni Marinara Chicken

Ingredients ½ tsp garlic, minced 12 slices turkey pepperoni, coarsely

chopped ¼ tsp dried oregano 1 ½ cups low sodium marinara sauce 2 tbsp chopped fresh basil 2 tsp olive oil 1 lbs chicken cutlets ½ tsp ground pepper 1 cup low fat shredded mozzarella cheese

Directions 1. Preheat broiler 2. Heat a saucepan over medium-high heat.

Lightly spray pan with cooking spray. Add garlic and pepperoni and cook for about two minutes, or until the garlic is lightly browned. Add oregano and cook for an additional 30 seconds.

3. Add marinara sauce and allow to come to a boil. Reduce heat and simmer for 5 minutes.

4. Remove sauce from heat and stir in basil 5. Heat a large ovenproof skillet over medium-

high heat. Add olive oil to pan and swirl to coat.

6. Add chicken to pan and sprinkle with pepper. Cook the chicken about 5 minutes or until lightly browned, turning after 3 minutes.

7. Spoon sauce over chicken, and sprinkle the top of the chicken evenly with cheese.

8. Broil the chicken for about two minutes, or until the cheese melts.

Serve and enjoy!



Nutritional Info

Calories: 282 Total Fat: 11 g

Cholesterol: 100 mg

Sodium: 423 mg

Total Carbs: 6 g

Dietary Fiber: 1 g

Protein: 36 g

Notes:

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Scrumptiously Healthy Veggie Chicken Stir Fry

Ingredients

1 Tbsp. low-sodium soy sauce 1 Tsp. hoisin sauce 1 c warm water 1 Tbsp. Cornstarch 1 Tsp. canola oil 1 Tsp. garlic, minced 1 Tsp. ginger, minced 1 Tsp. Thai hot sauce 2 c mushrooms, sliced 2 c broccoli slaw or chopped

broccoli 1 c carrots, shredded 1 red pepper, roasted 2 c chicken breasts, cooked

and cubed

Nutritional Info

Calories: 149

Total Fat: 2 g

Cholesterol: 41 mg

Sodium: 265 mg

Total Carbs: 13 g

Dietary Fiber: 3 g

Protein: 19 g Directions

1. Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside.

2. In a flat bottomed pan or wok

set to high heat, add the oil, garlic, ginger, and Thai hot sauce.

3. Stir fry for 1 minute. Add the

vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes.

4. Add prepared sauce and

continue to cook until the liquid thickens. Serve with brown rice or rice noodles.

Serve and enjoy!



Notes:

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South of the Border Chicken Soft Tacos

Ingredients 1 tsp chili powder ½ tsp salt ½ tsp ground cumin ½ tsp ground pepper 1 lbs skinless, boneless chicken thighs 12 (6-inch) low carb tortillas 1 ½ c. thinly sliced green cabbage ¼ cup shredded reduced fat cheese Low-fat sour cream (optional)

Directions 1. Preheat grill or grill pan on medium-high

heat. 2. Combine chili powder, salt, cumin, and

pepper. Rub spice mixture over chicken. 3. Place chicken on grill or grill pan that has

been coated lightly with cooking spray. Grill 10 minutes on each side or until done. Let stand 5 minutes, then chop into bite sized pieces.

4. Warm tortillas according to package directions

5. Divide chicken evenly among tortillas. Top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with a small dollop of low-fat sour cream, if desired.

Serve and enjoy!



Nutritional Info

Calories: 309

Total Fat: 12 g

Cholesterol: 99 mg

Sodium: 547 mg

Total Carbs: 25 g

Dietary Fiber: 18 g

Protein: 43 g

Notes:

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Directions

1. Preheat oven to 450° F

2. Thaw spinach and squeeze water out.

3. Sauté onion and garlic in oil until translucent cool.

4. Transfer to a bowl with spinach, oregano, Feta cheese, steak seasoning, and ground turkey, mixing well.

5. Form into 6 patties, grill or cook on stove.

6. Place Portobello caps on a small baking sheet, gill side up. Drizzle olive oil over them and roast for 12 minutes

7. Remove mushrooms from oven and season with a dash of salt and pepper

8. Place one cooked burger patty on top of each mushroom cap and serve as an open faced sandwich.

Serve and enjoy!

Tasty Turkey Spinach Feta Burger on a Portobello “Bun”

Ingredients 20 oz. 93% lean ground turkey 10 oz. frozen spinach, thawed

and squeezed 1 tbs. olive oil + more for

drizzling 1 c. red onion, diced 2 cloves garlic, minced 3.5 oz. of crumbled

Feta Cheese 1 tablespoon Mrs. Dash Grilled

Steak Seasoning 1 tablespoon fresh oregano,

chopped 6 Portobello mushroom caps,

washed and dried

Nutritional Info




Serve and enjoy!

Notes:

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Pan-Seared Scallops with

Bacon and Spinach

Directions

1. Cook bacon in a large cast-iron skillet over

medium-high heat until crisp. Remove bacon

from ban, reserving 1 tbls of drippings in the

pan. Coarsely chop bacon and set aside.

Increase heat to high. 2. Pat scallops dry with paper towels and

sprinkle evenly with 1/8 tsp salt and 1/8 tsp

pepper. Add scallops to drippings in pan and

cook 2 ½ minutes per side, or until done.

Transfer to a plate and keep warm. 3. Reduce heat to medium-high. Add onion and

garlic to pan. Sauté 3 minutes, stirring

frequently. Add half of the baby spinach. Cook

one minute, stirring frequently. Add

remaining half of the spinach and cook 2

minutes or just until wilted, stirring

frequently. Remove from heat and stir in

remaining salt and pepper. Divide spinach

mixture among four plates and top each

serving evenly with bacon and 3 scallops.

Serve immediately with lemon wedges, if

desired.



Nutritional Info

Calories: 203

Total Fat: 4 g

Cholesterol: 52 mg

Sodium: 884 mg

Total Carbs: 17 g

Dietary Fiber: 4 g

Protein: 27 g

Serve and enjoy!

Ingredients

3 center cut bacon slices 1 ½ lbs jumbo sea scallops (about 12) ¼ tsp kosher salt, divided 1 cup chopped onion 6 garlic cloves, sliced 12 ounces fresh baby spinach 4 lemon wedges (optional)

Notes:

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Directions

1. Preheat oven to 375° F.

2. Cook spaghetti squash by piercing it several times with a sharp knife and then heating it in the microwave on a plate for 10-12 minutes. Slice off the very end with the stem. Half the squash lengthwise. Scoop out the seeds and pith. Scrape the remaining flesh of the squash with a fork to get out all of the “spaghetti noodles”. Place noodles in a large bowl.

3. Put garlic, tomatoes, basil, spinach, and olive oil into the bowl with the squash noodles. Mix well, then add salt, pepper, and ¾ c. mozzarella.

4. Spread mixture into pie or 1-qt casserole dish. Sprinkle remaining cheese over the top.

5. Bake 30-40 minutes or until cheese on top is lightly browned.

Serve and enjoy!

Yummy & Fresh Spaghetti Squash Caprese Bake

Ingredients 1 large spaghetti squash 2 cloves garlic, minced 4 roma tomatoes, cut into

bite sized pieces 1 small handful fresh basil,

roughly chopped 1 large handful fresh baby

spinach, roughly chopped 2 tbsp extra virgin olive oil ¾ c. + ¼ c. low fat

shredded mozzarella cheese

Dash salt and pepper

Nutritional Info


Minutes to Prepare: 20 Minutes to Cook: 30-40 Number of Servings: 4

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Snacks & Desserts

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Table of Contents

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Snacks & Desserts

Restaurant Style Salsa……………………………………… p73

Scrumptious Spinach Crisps …………………….………. p74

Baked Buffalo Bites.……………………………………….… p75

Good and Tasty Guacamole…………………………..….. p76

Healthy Garlic Ranch Dip………………….………….….. p77

Pepperoni Pizza Puffs .……………………….…………….. p78

Zucchini Chips ……………………………………………...... p79

Teriyaki Meatballs …………………………….…………….. p80

Caprese Salad On A Stick …………………..…………….. p81

Make It How You Like It Hummus…………………….. p82

Pumpkin Pie In A Mug …………………....……...….…… p83

Apple Crisp……………………………………………….…….. p84

Chocolate Triple Layer Pie………………………………… p85

Cinnamon Raisin Almond Balls ………………………… p86

Cinnamon Sugar Popcorn ………………………………... p87

Blended Frozen Frappe…………………………..……..…. p88

Simply Delicious Berry Smoothie………………………. p89

Orange Creamsicle Bites ……………………….……….… p90

Chocolate Peanut Butter Balls ………..……………..….. p91

Yummy Cranberry Almond Oatmeal Cookies….…… p92

Snacks

Desserts

Table of Contents

72

Snacks & Desserts

Restaurant Style Salsa……………………………………… p73

Scrumptious Spinach Crisps …………………….………. p74

Baked Buffalo Bites.……………………………………….… p75

Good and Tasty Guacamole…………………………..….. p76

Healthy Garlic Ranch Dip………………….………….….. p77

Pepperoni Pizza Puffs .……………………….…………….. p78

Zucchini Chips ……………………………………………...... p79

Teriyaki Meatballs …………………………….…………….. p80

Caprese Salad On A Stick …………………..…………….. p81

Make It How You Like It Hummus…………………….. p82

Pumpkin Pie In A Mug …………………....……...….…… p83

Apple Crisp……………………………………………….…….. p84

Chocolate Triple Layer Pie………………………………… p85

Cinnamon Raisin Almond Balls ………………………… p86

Cinnamon Sugar Popcorn ………………………………... p87

Blended Frozen Frappe…………………………..……..…. p88

Simply Delicious Berry Smoothie………………………. p89

Orange Creamsicle Bites ……………………….……….… p90

Chocolate Peanut Butter Balls ………..……………..….. p91

Yummy Cranberry Almond Oatmeal Cookies….…… p92

Notes:

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Ingredients

1 28 oz can no salt added whole

tomatoes with juice 2 10 ounce cans Rotel diced tomatoes

and green chilies ¼ c chopped onion 1 garlic clove, minced 1 whole jalapeno, quartered and sliced

thin Pinch of sugar Pinch of salt ¼ tsp cumin ½ c fresh cilantro Juice of half a lime

Directions

1. Combine tomatoes, Rotel, onion, jalapeno, garlic, sugar, salt, cumin, lime juice, and cilantro in a blender or food processor. Pulse until salsa is desired consistency. Test seasonings and adjust as needed.

2. Refrigerate one hour. Tastes great

with kale or spinach chips!

Note: This makes a very large batch of salsa. It can be frozen and saved in an airtight container for up to six months.

Serve and enjoy!


Minutes to Prepare: 15 Inactive prep time: 1

hour Number of Servings: 16

(1/2 cup)

Enjoy!

Restaurant Style Salsa

Notes:

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Scrumptious Spinach Crisps

Nutritional Info


Ingredients 3 cups baby spinach

leaves 1 tsp olive oil Salt to taste Pepper to taste

Directions 1. Heat oven to 250° F 2. Place spinach in large

bowl and drizzle olive oil over the top. Use hands to toss until spinach is evenly coated with oil.

3. Lay spinach evenly on a

cookie sheet lined with parchment paper. Lightly season with sea salt and pepper.

4. Bake 15 minutes, and

recheck every 5 minutes after that until crispy. Allow to cool before eating.

Serve and enjoy!


Notes:

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Nutritional Info Calories: 220 Total Fat: 3 g Cholesterol: 66 mg Sodium: 697 mg Total Carbs: 20 g Dietary Fiber: 1 g Protein: 30 g Directions

1. Preheat oven to 350F. Set up a breading station: put flour, breadcrumbs, and egg white in small separate dishes

2. Carefully bread chicken chunks by rolling in flour, dunking in egg white, then rolling and pressing in breadcrumbs until well-coated.

3. Place chicken on a baking sheet sprayed with nonstick spray. Spray tops chicken with cooking spray.

4. Bake for 15 - 20 minutes. Halfway through the cooking, flip chicken nuggets and spray bottoms with nonstick spray.

5. Dump half the hot sauce into a large bowl. Add chicken on top of the hot sauce, and cover with the remaining hot sauce. Toss until coated.

6. Place chicken back onto baking sheet, and place under broiler for 2 minutes.

7. Plate your boneless buffalo wings, and drizzle with more hot sauce and ranch dressing.



Baked Buffalo Bites

Ingredients •12 oz. boneless, skinless chicken breast in 1-oz. chunks

•1 egg white •1/2 c. dry seasoned breadcrumbs

•1/4 c. all-purpose white flour

•1/4 c. Louisiana-style hot sauce (Franks Red-Hot, Texas Pete) plus more for drizzling

•3 tsp. (1 tbsp.) Hidden Valley light ranch dressing

•Nonstick cooking spray

Serve and enjoy!

Notes:

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Nutritional Info


Good and Tasty Guacamole

Ingredients 2 Avocados 1 Small Onion (minced) 1 Clove Garlic (Or minced

garlic from a jar) 1 Tbsp. Lemon or Lime Juice

(optional)

Directions 1. Cut open avocados and scoop

them out. Discard skin and pits. Use a fork or mixer to blend the avocados until smooth.

2. Next, add some minced onions

and garlic to taste. Add a little lemon juice for an extra kick.

3. Serve immediately with baked

tortilla chips, kale chips, or use for dipping veggies. Serve and enjoy!



Notes:

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Healthy Garlic Ranch Dip

Nutritional Info

Calories: 48

Total Fat: 1 g

Cholesterol: 4 mg

Sodium: 312 mg

Total Carbs: 4 g

Dietary Fiber: 0 g

Protein: 3 g

Ingredients 1 packet ranch dressing

powdered mix

16 oz. (half large tub, 2

small containers) plain

low-fat yogurt

1 tsp. dried minced

garlic

Directions 1. Mix the ingredients

together, chill for

about half an hour

before serving for

blending of flavors.



Serve and enjoy!

Notes:

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Pepperoni Pizza Puffs




Total Fat: 3 g

Cholesterol: 26 mg

Sodium: 239 mg

Total Carbs: 7 g

Dietary Fiber: 0 g

Protein: 6 g

Ingredients ¾ c flour ¾ tsp baking powder ½ tsp garlic powder ¾ cup lowfat/skim milk 1 egg, lightly beaten 1 c reduced fat shredded mozzarella

cheese ½ c mini turkey pepperoni

Directions

1. Preheat oven to 375° F 2. Grease a 24-cup mini muffin pan 3. In a large bowl, whisk together

the flour, garlic powder, and baking powder; whisk in the milk and egg. Stir in the mozzarella and pepperoni. Let stand for 10 minutes.

4. Stir the batter and divide among the muffin cups. Bake until puffed and golden, 20 to 25 minutes.

5. Microwave the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping.

Serve and enjoy!

Notes:

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Directions 1. Preheat oven to 450° F 2. Toss zucchini slices in olive

oil, sea salt, and pepper until evenly coated

3. Place in an even layer on a baking sheet lined with parchment paper. Sprinkle with paprika.

4. Bake 15-20 minutes, until crisp.

Serve and enjoy!



Nutritional Info


Ingredients

1 zucchini, cut into thin

slices

1 tbsp olive oil

Sea salt, to taste

Pepper, to taste.

1 tsp paprika

Zucchini Chips

Notes:

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Teriyaki Meatballs


Total Fat: 4 g

Cholesterol: 33 mg

Sodium: 439 mg

Total Carbs: 4 g

Dietary Fiber: 0 g

Protein: 13 g

Directions 1. Preheat your oven to 350

degrees.

2. Mix all ingredients in a bowl. Form 8 2oz. balls (for meals) or 16 1oz. balls. (for appetizers)

3. Place in a baking dish &

bake 20-30 minutes.

Serve and enjoy! Minutes to Prepare: 10 Minutes to Cook: 25


Ingredients 1 lb. 93% Lean Ground

Beef

1/2 cup chopped green

onions

2 tbsp. garlic powder

1/3 cup teriyaki sauce

3 tsp. chopped ginger

root

Notes:

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Caprese Salad on a Stick


Total Fat: 7 g

Cholesterol: 22 mg

Sodium: 183 mg

Total Carbs: 5 g

Dietary Fiber: 1 g

Protein: 7 g

Directions

1. Cut each cheese ball in half. Sprinkle lightly with pepper. Wrap each piece of mozzarella in basil.

2. On two 8-10 in inch skewers, alternately thread the mozzarella pieces and tomatoes.

3. If desired, serve with the salad dressing for dipping or drizzling over the top.

Serve and enjoy!

Ingredients

4 ¼-ounce balls fresh mozzarella cheese

Ground black pepper 8 fresh basil leaves 6 cherry tomatoes 2 tsp light balsamic or

Italian salad dressing (optional)



Notes:

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Hummus Make It How You Like It

Nutritional Info


Ingredients 2 cans chickpeas,

drained and rinsed

2 tbsp olive oil

½ c water

½ tsp salt

Directions 1. Remove the skins from the

chickpeas by gently pinching them until the skin comes off. (This step is optional. If you do not remove the skins, the hummus will be a bit more chunky in texture)

2. Place de-skinned chickpeas in a blender or food processor with olive oil, ¼ c water, and salt. Blend or puree until very smooth. Continue adding more water, one tbsp. at a time if the mixture is too sticky.

3. To customize, garlic, roasted red peppers, chipotle peppers, onion powder, etc can be added to flavor the hummus however you wish. Use your imagination!

Serve and enjoy!



Notes:

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Pumpkin Pie in a Mug (Only takes 3 minutes!)

Nutritional Info

Calories: 157

Total Fat: 6 g

Cholesterol: 186 mg

Sodium: 152 mg

Total Carbs: 18 g

Dietary Fiber: 5 g

Protein: 9 g

Directions 1. Mix all ingredients

together in your favorite

mug.

2. Put the mug into the

microwave and cook on

high for 3 minutes.

3. Allow to cool for a minute

before eating.

Serve and enjoy!

Ingredients

½ c. pumpkin puree

2 tbsp oat flour (can

substitute with 3 tbsp oats

ground in a blender)

1 egg

1 tsp pumpkin pie spice

¼ tsp baking powder


Number of Serving: 1

Notes:

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Apple Crisp

Nutritional Info

Calories: 132

Total Fat: 4 g

Cholesterol: 0 mg

Sodium: 34 mg

Total Carbs: 24 g

Dietary Fiber: 3 g

Protein: 2 g

Ingredients 3 medium baking apples, cored,

sliced thin 1 Tsp. cinnamon 2 Tbsp. sugar 2 Tbsp. flour

Toppings 1 cup quick oats 1 tsp. vanilla 1/2 tsp. cinnamon 1/4 cup brown sugar 2 Tbsp. heart-healthy

margarine

Directions 1. Mix first four ingredients and

place into 9-inch (square or

round) baking dish.

2. In small bowl, mix Topping

ingredients until crumbly.

Sprinkle topping over the

apples.

3. Bake at 325 degrees until

apples are soft and topping is

golden brown (about 30

minutes).

Serve and enjoy!



Notes:

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Chocolate Triple Layer Pie (Low fat and easy to make)

Directions 1. Pour milk into large bowl,

add pudding mixes. Beat with wire whisk 3 mins. until blended

2. Spoon 1 and 1/2 cups of pudding onto bottom of crust. Gently stir 1/2 of the whipped topping into the remaining pudding

3. Spread over pudding in crust: top with remaining whipped cream. Refrigerate 3 hours or until set.

4. Store leftover pie in refrigerator, serving size is one small slice.

Serve and enjoy!

Nutritional Info

Calories: 102

Total Fat: 1 g

Cholesterol: 2 mg

Sodium: 191 mg

Total Carbs: 23 g

Dietary Fiber: 0 g

Protein: 3 g


Minutes to Cook: 3 hour set time Number of Servings: 1

Ingredients 2 cups of cold low fat milk

2 pkg. jello sugar free

chocolate flavor instant

pudding and pie filling

1 Oreo pie crust

1 tub of thawed low calorie

cool whip

Notes:

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86

Cinnamon Raisin Almond Balls

Ingredients

1 C almonds

1 C raisins

1 tsp. cinnamon

Directions 1. Rinse raisins and almonds

with water. Toss in food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes.

2. Makes about 12 balls (serving

size: two) or 6 bars (serving size: one).

Serve and enjoy!




Total Fat: 12 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbs: 27 g

Dietary Fiber: 4 g

Protein: 6 g

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Ingredients

1 C almonds

1 C raisins

1 tsp. cinnamon





Serve and enjoy!




Total Fat: 12 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbs: 27 g

Dietary Fiber: 4 g

Protein: 6 g

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Ingredients

1 C almonds

1 C raisins

1 tsp. cinnamon





Serve and enjoy!




Total Fat: 12 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbs: 27 g

Dietary Fiber: 4 g

Protein: 6 g

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Ingredients

1 C almonds

1 C raisins

1 tsp. cinnamon





Serve and enjoy!




Total Fat: 12 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbs: 27 g

Dietary Fiber: 4 g

Protein: 6 g

Notes:

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Cinnamon Sugar Popcorn

Nutritional Info


Ingredients

2 tbsp. cinnamon 2 packets. Stevia 2 pkg. 100 calorie Pop

Secret 100 calorie popcorn “I can't believe it’s not

butter” butter

Directions 1. Cook popcorn according

to directions. 2. Separate into 4 bowls.

Spray with I can't believe it’s not butter

3. Sprinkle with sugar. 4. Sprinkle with cinnamon. 5. Toss to evenly coat.

Repeat if desired.

Serve and enjoy!



Notes:

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Blended Frozen Frappé (Like You Got it at the Coffee

Shop!)

Ingredients 3 tsp. Stevia

1 tbsp. unsweetened

cocoa powder

3 oz. cold coffee

3 tbsp. half and half

¼ tsp. vanilla extract

1 c. ice

Tiny pinch of salt

Tiny pinch xantham

gum (optional – this

gives creamier

texture. Minutes to Prepare: 5



Directions

1. Add all ingredients to a blender or Magic Bullet. Blend until smooth.

2. Pour into glass. 3. (optional) Add stevia-

sweetened whipped cream and no-sugar chocolate syrup.

Serve and enjoy!

Notes:

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Nutritional Info

Calories: 132

Total Fat: 1 g

Cholesterol: 6 mg

Sodium: 75 mg

Total Carbs: 26 g

Dietary Fiber: 2 g

Protein: 5 g

Ingredients

1 cup berries any type 1 small banana (6") 1 cup Low Fat Vanilla

Yogurt 1/2 cup skim milk or

enough as needed to get desired consistency

Directions

1. Place all ingredients in blender and process to desired consistency

2. Makes 3 servings, 3/4 cup each

Serve and enjoy!

Simply Delicious Berry Smoothie



Notes:

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Total Fat: 0 g

Cholesterol: 0 mg

Sodium: 25 mg

Total Carbs: 6 g

Dietary Fiber: 0 g

Protein: 5 g

Ingredients • 1 ½ cups vanilla Greek

yogurt

• 1 (3 oz) package sugar-

free orange Jello mix

• Sugar free whipped

cream to top (optional)

Directions

1. Line a muffin tin with 6 cupcake liners

2. In a medium microwave safe mixing bowl, combine yogurt and Jello mix, stirring to combine.

3. Microwave on high for 2 minutes, stirring after each minute.

4. Fill each liner with about ¼ c. of yogurt mixture

5. Chill cups for at least one hour to set.

Serve and enjoy!


Inactive Prep Time: 1 hour Number of Servings: 6

Orange Creamsicle Yogurt Bites

Notes:

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Nutrition Info

• Calories: 187 • Fat: 17 g • Cholesterol: 0 mg • Sodium: 5 mg • Total Carbs: 10 g • Dietary Fiber: 4 g • Protein: 6 g

Serve and enjoy!

Ingredients • 1 c. peanuts (no salt) • 4 packets Stevia • ¼ c. unsweetened baking

chocolate • 2 ½ tsp. honey

Directions 1. Place peanuts in food processor

and blend until peanuts begin to crumble. Add 2 packets of Stevia and the honey.

2. Blend for about 30 seconds until the dough becomes sticky. Roll into 16 balls. Place peanut butter balls in the refrigerator while making chocolate sauce.

3. Place unsweetened chocolate into microwave for about 40 seconds, until melted.

4. Add two packets of Stevia to the chocolate and stir.

5. Place chocolate back into microwave for 30 more seconds.

6. Place peanut butter balls into the chocolate and coat well

7. Put in fridge until chocolate sets.

Serve and enjoy!



Chocolate Peanut Butter Balls

Notes:

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-

Yummy Cranberry Almond Oatmeal Cookies

Nutritional Info Calories: 64.5

Total Fat: 1.2 g

Cholesterol: 8.5 mg

Sodium: 76.3 mg

Total Carbs: 12.8 g


Protein: 1.6 g

Directions 1. Heat oven to 350 degrees 2. Beat together pumpkin

and sugar 3. Add eggs and vanilla, beat

well 4. Add flour, baking soda,

cinnamon salt ; mix 5. Stir in oats, craisins and

almonds 6. Drop rounded spoonful’s

onto ungreased cookie sheet

7. Bake 10-12 mins. 8. Let cool one minute

Serve and enjoy!

Ingredients 1 c. canned pumpkin 1 c. brown sugar 2 eggs 1tsp. vanilla 1 1/2 c. whole wheat

flour 1 tsp. baking soda 1 tsp. cinnamon 1/2 tsp. salt 3 cups oatmeal 1 cup dried cranberries

(craisins) 1 cup almonds

Notes:

Introduction · Crack and scramble the eggs in a bowl. 2. Salt (Morton’s Lite Salt is...

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