Introduction. Welcome to the Figure Weight Loss recipe book. This. collection of 80 healthy and delicious recipes was approved

Transcription

1 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! 1 Page

2 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) 2 Page

3 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 Ham Wild Game Ground/ whole turkey/ chicken Unstuffed bird, medium Unstuffed bird, well done Stuffed Whole bird Poultry breasts, roasts Thighs, wings Fresh (raw) Fully Cooked (to reheat) All cuts, medium All cuts, well done 160 degrees 170 degrees 180 degrees 170 degrees (stuffing must reach 165) Cook until juices run clear 160 degrees 140 degrees 160 degrees 170 degrees 3 Page

4 Salt Substitutes: The following are flavorings, spices and herbs that can be used to make foods taste better, but without adding salt. Beef: Chicken: Fish: Lamb: Pork: Veal: Carrots: Corn: Green Beans: Peas: Potatoes: Summer Squash: Tomatoes: Winter Squash: Bay leaf, horseradish, marjoram, nutmeg, onion, pepper, sage, thyme Cumin, garlic, ginger, lemon juice, marjoram, oregano, paprika, poultry season, rosemary, sage, tarragon, thyme Curry power, dill, dry mustard, lemon juice, marjoram, paprika, parsley, pepper Chili powder, curry powder, garlic, lemon juice, mint, rosemary, turmeric Garlic, ginger, onion, oregano, pepper, sage Bay leaf, curry powder, ginger, marjoram, oregano Cinnamon, chives, cloves, coriander, marjoram, nutmeg, parsley, rosemary, sage Basil, cumin, curry powder, onion, paprika, parsley Curry powder, dill, lemon juice, marjoram, oregano, tarragon, thyme Ginger, marjoram, mint, onion, pepper, sage Dill, garlic, onion, paprika, parsley, sage Cloves, curry powder, marjoram, nutmeg, rosemary, sage Basil, bay leaf, marjoram, onion, oregano, parsley, pepper Cinnamon, ginger, nutmeg, onion 4 Page

5 Breakfast 5 Page

6 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 6 Page

7 Two Egg Omelet 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) Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 1 Calories: Total Fat: 13.3 g Cholesterol: mg Sodium: mg Total Carbs: 3.8 g Dietary Fiber: 0.7 g Protein: 18.7 g 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, pregreased 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. 7 Page

8 Chocolate Ricotta Muffins Calories: 98 Total Fat: 05 g Cholesterol: 90 mg Sodium: 81 mg Total Carbs: 4 g Dietary Fiber: 0 g Protein: 8 g 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. 2 c. part skim ricotta cheese 5 eggs ½ c. Splenda sweetener ½ tsp. vanilla extract 4 tbsp. cocoa powder Minutes to Prepare: 10 Minutes to Cook: 25 Number of Servings: 12 8 Page

9 Ham & Egg Breakfast Cups Minutes to Prepare: 5 Minutes to Cook: 20 Number of Servings: 6 Calories: 185 Total Fat: 11 g Cholesterol: 189 mg Sodium: 533 mg Total Carbs: 5 g Dietary Fiber: 2 g Protein: 17 g 6 paper cupcake liners 6 slices low-sodium ham 6 eggs (can substitute with Egg Beaters) 1 avocado, sliced Cayenne pepper (optional) 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! 9 Page

10 Flourless Peanut Butter Banana Muffins Calories: 177 Total Fat: 12g Cholesterol: 47 mg Sodium: 221 mg Total Carbs: 9 g Dietary Fiber: 2 g Protein: 6 g 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. 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 Minutes to Prepare: 15 Minutes to Cook: 15 Number of Servings: Page

11 Fruit and Yogurt Breakfast Popsicles 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) Minutes to Prepare: 10 Minutes to Cook: 0 Number of Servings: 6 Calories: 91 Total Fat: 1 g Cholesterol: 0 mg Sodium: 31 mg Total Carbs: 15 g Dietary Fiber: 2 g Protein: 7 g 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! 11 Page

12 Delicious Protein Pancakes Calories: 308 Total Fat: 4 g Cholesterol: 76 mg Sodium: 153 mg Total Carbs: 25 g Dietary Fiber: 3 g Protein: 42 g 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. 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 Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 1 12 Page

13 Energy Boosting Breakfast Casserole Minutes to Prepare: 10 Minutes to Cook: 35 Number of Servings: 12 Calories: 178 Total Fat: 9 g Cholesterol: 96 mg Sodium: 546 mg Total Carbs: 10 g Dietary Fiber: 0 g Protein: 14 g 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 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 minutes, or until lightly browned 6. Allow to cool slightly and cut into 12 equal portions. 13 Page

14 Make Ahead Breakfast Quesadillas Calories: 288 Total Fat: 12 g Cholesterol: 81 mg Sodium: 394 mg Total Carbs: 25 g Dietary Fiber: 17 g Protein: 24 g 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) 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. Minutes to Prepare: 5 Minutes to Cook: 10 Number of Servings: 3 14 Page

15 Baked Breakfast Cookie Minutes to Prepare: 5 Minutes to Cook: 10 Number of Servings: 8 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 Calories: 200 Total Fat: 11 g Cholesterol: 33 mg Sodium: 221 mg Total Carbs: 18 g Dietary Fiber: 2 g Protein: 10 g 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 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. 15 Page

16 Fruit Salad Calories: 93 Total Fat: 0 g Cholesterol: 0 mg Sodium: 8 mg Total Carbs: 24 g Dietary Fiber: 3 g Protein: 1 g 1 orange 1 apple 1 grapefruit 1 banana 1/8 honeydew 1/8 cantaloupe 6 strawberries 1 kiwi 1 cup grapes 1. Cut all fruit in bite size pieces. 2. Mix fruit together in a large bowl and serve. Minutes to Prepare: 15 Minutes to Cook: 0 Number of Servings: 6 16 Page

17 Healthy Egg Muffin Breakfast Sandwich 1 whole grain English muffin ¼ c. egg substitute 1 slice 97% fat free honey ham 1 slice 2% American Cheese Minutes to Prepare: 2 Minutes to Cook: 10 Number of Servings: 1 Calories: 220 Total Fat: 4 g Cholesterol: 25 mg Sodium: 950 mg Total Carbs: 29 g Dietary Fiber: 5 g Protein: 19 g 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. 17 Page

18 Mini Turkey Bacon and Veggie Frittatas Calories: 256 Total Fat: 17 g Cholesterol: 60 mg Sodium: 344 mg Total Carbs: 3 g Dietary Fiber: 1 g Protein: 23 g 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. 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 Minutes to Prepare: 15 Minutes to Cook: 20 Number of Servings: 6 18 Page

19 Oh-So-Simple Banana Oat Bars 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) Minutes to Prepare: 10 Minutes to Cook: 30 Number of Servings: 9 Calories: 129 Total Fat: 3 g Cholesterol: 0 mg Sodium: 131 mg Total Carbs: 23 g Dietary Fiber: 3 g Protein: 3 g 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. 19 Page

20 No Guilt Sausage, Egg & Cheese Breakfast Roll-Up Calories: 222 Total Fat: 11 g Cholesterol: 16 mg Sodium: 423 mg Total Carbs: 19 g Dietary Fiber: 8 g Protein: 20 g 1. Preheat pan, and spray with nonstick cooking spray 2. Scramble egg with prechopped veggies and precooked 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 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) Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 2 20 Page

21 Scrumptious Scrambled Eggs 4 large eggs 1/4 cup skim or 1% milk 2 tbsp. fresh parsley, finely chopped Salt and pepper to taste Cooking Spray Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 2 Calories: 162 Total Fat: 10 g Cholesterol: 426 mg Sodium: 145 mg Total Carbs: 3 g Dietary Fiber: 0 g Protein: 14 g 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 21 Page

22 Simple Strawberry Yogurt Calories: 152 Total Fat: 5 g Cholesterol: 23 mg Sodium: 74 mg Total Carbs: 16 g Dietary Fiber: 1 g Protein: 11 g 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 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 Minutes to Prepare: 5 Minutes to Cook: 0 Number of Servings: 1 22 Page

23 Scrumptious Scrambled Eggs 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 Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 1 Calories: 200 Total Fat: 8 g Cholesterol: 33 mg Sodium: 450 mg Total Carbs: 14 g Dietary Fiber: 3 g Protein: 17g 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 23 Page

24 PB&J Yogurt Calories: 234 Total Fat: 8 g Cholesterol: 9 mg Sodium: 187 mg Total Carbs: 23 g Dietary Fiber: 5 g Protein: 22 g 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 1. Place the yogurt in a small bowl. Minutes to Prepare: 5 Minutes to Cook: 0 Number of Servings: 1 2. Top with jelly, then peanut butter 3. Sprinkle top with peanuts and grapes 4. Serve immediately 24 Page

25 Turkey Bacon Breakfast Burritos Minutes to Prepare: 10 Minutes to Cook: 18 Number of Servings: 1 Calories: 254 Total Fat: 10 g Cholesterol: 121 mg Sodium: 526 mg Total Carbs: 30 g Dietary Fiber: 2 g Protein: 13 g 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 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. 25 Page

26 1-Minute Chocolate Muffin In A Mug Calories: 324 Total Fat: 18 Cholesterol: 186 mg Sodium: 332 mg Total Carbs: 19 g Dietary Fiber: 10 g Protein: 13 g 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. 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) Minutes to Prepare: 5 Minutes to Cook: 1 Number of Servings: 1 3. Cook on high in the microwave for one minute. Your muffin is ready! 26 Page

27 Lunch 27 Page

28 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 28 Page

29 Berry Good Spinach Salad Minutes to Prepare: 10 Minutes to Cook: 2 Number of Servings: 4 Calories: 211 Total Fat: 16 g Cholesterol: 22 mg Sodium: 88 mg Total Carbs: 9 g Dietary Fiber: 3 g Protein: 10 g 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.) 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 29 Page

30 Yummy Lime Shrimp (Tasty and Nourishing) 28 large shrimp - ready to cook 1/2 lime, juiced 2 dashes salt 3/4 tsp. black pepper 2 tbsp. onion, chopped Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings: 4 Calories: 84 Total Fat: 1 g Cholesterol: 150 mg Sodium: 328 mg Total Carbs: 2 g Dietary Fiber: 0 g Protein: 16 g Cooking spray 1. Spray skillet with cooking spray 2. Cook on medium heat and add all ingredients 3. Cook until shrimp and onions are done 30 Page

31 Delightful Chicken & Veggie Quesadillas Calories: 233 Total Fat: 8 g Cholesterol: 63 mg Sodium: 237 mg Total Carbs: 15 g Dietary Fiber: 2 g Protein: 26 g 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 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. Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 4 31 Page

32 Easy Chicken Pot Pie Minutes to Prepare: 10 Minutes to Cook: 20 Number of Servings: 3 Calories: 170 Total Fat: 3g Cholesterol: 120 mg Sodium: 400 mg Total Carbs: 24 g Dietary Fiber: 0 g Protein: 13 g 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 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 32 Page

33 Filling Turkey Chili Calories: 213 Total Fat: 6 g Cholesterol: 0.0 mg Sodium: mg Total Carbs: 21.1 g Dietary Fiber: 6.1 g Protein: 19.4 g 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 minutes or until onions and peppers are soft. 5. Remove from heat and let cool to liking. 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 Minutes to Prepare: 10 Minutes to Cook: 45 Number of Servings: 8 33 Page

34 Flavorful Tuna & Egg Salad 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 Minutes to Prepare: 30 Minutes to Cook: 0 Number of Servings: 8 Calories: 177 Total Fat: 5 g Cholesterol: 97 mg Sodium: 262 mg Total Carbs: 21 g Dietary Fiber: 6 g Protein: 15 g Dash of pepper 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) 34 Page

35 Black Pepper Cauliflower Salad Calories: 325 Total Fat: 18 g Cholesterol: 1 mg Sodium: 413 mg Total Carbs: 20 g Dietary Fiber: 6 g Protein: 8 g 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, 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. 35 P age 35 Page roughly chopped ½ c reduced sodium feta cheese 3 apples, diced 1/3 c. chopped black olives Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 6

36 Refreshing Grilled Chicken Salad Minutes to Prepare: 20 Minutes to Marinate: 60 Minutes to Cook: 10 Number of Servings: 4 Calories: 350 Total Fat: 13 g Cholesterol: 83 mg Sodium: 395 mg Total Carbs: 26 g Dietary Fiber: 3 g Protein: 29 g 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 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. 36 Page

37 Light and Yummy Chicken Salad Sandwich Calories: 335 Total Fat: 6 g Cholesterol: 87 mg Sodium: 336 mg Total Carbs: 35 g Dietary Fiber: 9 g Protein: 38 g Minutes to Prepare: 15 Minutes to Cook: 0 Number of Servings: 2 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. 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 37 Page

38 Quick and Easy Chicken and Avocado Burritos Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 4 Calories: 384 Total Fat: 21 g Cholesterol: 95 mg Sodium: 456 mg Total Carbs: 24 g Dietary Fiber: 18 g Protein: 38 g 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 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. 38 Page

39 Chipotle Chicken Tortilla Soup Calories: 228 Total Fat: 5 g Cholesterol: 49 mg Sodium: 673 mg Total Carbs: 22 g Dietary Fiber: 4 g Protein: 23 g 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. 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 Minutes to Prepare: 20 Minutes to Cook: 15 Number of Servings: 4 39 Page

40 Slow Cooker BBQ (To die for!) Minutes to Prepare: 15 Minutes to Cook: 6-7 hrs. Number of Servings: 12 Calories: 298 Total Fat: 12 g Cholesterol: 81 mg Sodium: 691 mg Total Carbs: 12 g Dietary Fiber: 1 g Protein: 32 g 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 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 40 Page

41 Protein Packed Power Salad Calories: 304 Total Fat: 18 g Cholesterol: 43 mg Sodium: 421 mg Total Carbs: 20 g Dietary Fiber: 6 g Protein: 19 g 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. 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 Minutes to Prepare: 10 Minutes to Cook: 0 Number of Servings: 4 41 Page

42 Chicken and Creamy Curry Wrap 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 Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings: Calories: 287 Total Fat: 8 g Cholesterol: 80 mg Sodium: 340 mg Total Carbs: 21 g Dietary Fiber: 11 g Protein: 33 g 1 "fajita sized" wheat tortilla 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 42 Page

43 Super Simple Cajun Shrimp Calories: 196 Total Fat: 10g Cholesterol: 186 mg Sodium: 298 mg Total Carbs: 9 g Dietary Fiber: 3 g Protein: 20 g 1. Thaw shrimp if frozen and remove shells and cook 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 Minutes to Prepare: 8 Minutes to Cook: 10 Number of Servings: 2 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. 43 Page

44 Tuna and White Bean Salad 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 Minutes to Prepare: 10 Minutes to Cook: 0 Number of Servings: 4 Calories: 217 Total Fat: 4 g Cholesterol: 25 mg Sodium: 597 mg Total Carbs: 8 g Dietary Fiber: 6 g Protein: 27 g 1. Mix ingredients and chill in the refrigerator for at least 4 hours 2. Serve on a bed of greens 44 Page

45 Turkey Bacon BLT Sandwich Calories: 221 Total Fat: 12 g Cholesterol: 3 mg Sodium: 723mg Total Carbs: 22 g Dietary Fiber: 6 g Protein: 11 g 2 slices turkey bacon 2 slices 100% whole wheat bread, toasted 2 tomato slices leaf lettuce 1 Tbs. light mayonnaise 1. Place the 2 slices turkey bacon on a microwave safe plate and cook approximately 2 minutes, or as directed Minutes to Prepare: 5 Minutes to Cook: 2 Number of Servings: 1 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 45 Page

46 Super Filling Slow Cooker Turkey Chili Prep Time: Soak beans overnight (8 hours) Cook Time: Slow Cooker 4-5 hours Number of Servings: 4 Calories: 280 Total Fat: 2 g Cholesterol: 0 mg Sodium: 874 mg Total Carbs: 58 g Dietary Fiber: 16 g Protein: 15 g 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 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. 46 Page

47 Crockpot Vegetable Beef Stew (Healthy & Easy) Calories: 184 Total Fat: 4 g Cholesterol: 48 mg Sodium: 410 mg Total Carbs: 20 g Dietary Fiber: 3 g Protein: 19 g 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 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 Minutes to Prepare: 15 Cook Time: 4 hr. in Crockpot Number of Servings: 6 47 Page

48 Lettuce Wrapped Turkey Tacos Calories: 230 Total Fat: 13 g Cholesterol: 94 mg Sodium: 601 mg Total Carbs: 4 g Dietary Fiber: 10 g Protein: 35 g 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) 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 Minutes to Prepare: 10 Minutes to Cook: 20 Number of Servings: 4 48 Page

49 Dinner 49 Page

50 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 50 Page

51 Omega Healthy Baked Salmon Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings: 4 Calories: 217 Total Fat: 7 g Cholesterol: 60 mg Sodium: 948 mg Total Carbs: 15 g Dietary Fiber: 0 g Protein: 23 g 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 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 51 Page

52 Oh-So-Easy Oven Fajitas Calories: 310 Total Fat: 12 g Cholesterol: 83 mg Sodium: 614 mg Total Carbs: 25 g Dietary Fiber: 12 g Protein: 32 g 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 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. 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 Minutes to Prepare: 5 Minutes to Cook: 70 Number of Servings: Page

53 Cilantro-Lime Tilapia 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) Minutes to Prepare: 2 Minutes to Cook: 8 Number of Servings: 1 Calories: 208 Total Fat: 8 g Cholesterol: 59 mg Sodium: 212 mg Total Carbs: 8 g Dietary Fiber: 3 g Protein: 28 g 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 53 Page

54 Slow Cooker Jalapeño and Bacon Chicken Breasts Calories: 247 Total Fat: 10 g Cholesterol: 112 mg Sodium: 389 mg Total Carbs: 5 g Dietary Fiber: 1 g Protein: 31 g 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. 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 Minutes to Prepare: 15 Cook Time: 5-6 hours Number of Servings: 6 54 Page

55 Delicious and Nutritious Broiled Tilapia Parmesan 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 Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 4 Calories: 117 Total Fat: 10g Cholesterol: 64 mg Sodium: 226 mg Total Carbs: 2 g Dietary Fiber: 0 g Protein: 19 g 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. 55 Page

56 Filling Veggie Beef Stew Calories: 194 Total Fat: 5 g Cholesterol: 45 mg Sodium: 642 mg Total Carbs: 15 g Dietary Fiber: 3 g Protein: 19 g 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. 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 Minutes to Prepare: 30 Minutes to Cook: 105 Number of Servings: Page

57 Maca- phony And Cheese Minutes to Prepare: 18 Minutes to Cook: 40 Number of Servings: 8 Calories: 301 Total Fat: 22 g Cholesterol: 66 mg Sodium: 559 mg Total Carbs: 14 g Dietary Fiber: 4 g Protein: 16 g 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 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). 57 Page

58 Good and Hearty Crock Pot Beef Stroganoff Calories: 363 Total Fat: 10 g Cholesterol: 111 mg Sodium: 438 mg Total Carbs: 26 g Dietary Fiber: 3 g Protein: 32 g 2 lb. beef roast, cut into bitesized 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 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. Minutes to Prepare: 10 Cook Time: 8 hrs. Number of Servings: 8 Makes 6-8 servings (1 cup of stroganoff / 1 cup noodles) 58 Page

59 Heart-Healthy Beef and Broccoli Calories: 221 Total Fat: 4 g Cholesterol: 46 mg Sodium: 362 mg Total Carbs: 25 g Dietary Fiber: 3 g Protein: 20 g Minutes to Prepare: 30 Minutes to Cook: 15 Number of Servings: 6 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 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. 59 Page

60 Herb Crusted Pork Loin Roast Calories: 183 Total Fat: 8 g Cholesterol: 72 mg Sodium: 748 mg Total Carbs: 1 g Dietary Fiber: 0 g Protein: 25 g 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 (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 Minutes to Prepare: 20 Minutes to Cook: 120 Number of Servings: Page

61 Honey Balsamic Chicken and Peppers 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 Minutes to Prepare: 3 Minutes to Cook: 15 Number of Servings: 4 Calories: 206 Total Fat: 4 g Cholesterol: 86 mg Sodium: 388 mg Total Carbs: 13 g Dietary Fiber: 1 g Protein: 27 g 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. 61 Page

62 Mouth Watering Breaded Chicken Parmesan Calories: 167 Total Fat: 5 g Cholesterol: 36 mg Sodium: 330 mg Total Carbs: 14 g Dietary Fiber: 1 g Protein: 17 g 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 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 Minutes to Prepare: 20 Minutes to Cook: 20 Number of Servings: 2 62 Page

63 ` No Guilt Cheese Enchiladas Calories: 241 Total Fat: 9 Cholesterol: 18 mg Sodium: 695 mg Total Carbs: 27 g Dietary Fiber: 2 g Protein: 12 g Minutes to Prepare: 15 Minutes to Cook: 25 Number of Servings: 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 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 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 63 Page

64 Grilled Pork Chop Dinner Calories: 184 Total Fat: 2 g Cholesterol: 60 mg Sodium: 140 mg Total Carbs: 1 g Protein: 17 g 4 Pork Chops 3/4 cup Italian dressing 1 tsp. Worcestershire Sauce 1. Place all ingredients in a selfsealing bag; seal bag and place in refrigerator for at least 20 minutes (or as long as overnight) Minutes to Prepare: 20 Minutes to Cook: 15 Number of Servings: 4 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 64 Page

65 Your Family Will Thank You Pepperoni Marinara Chicken Minutes to Prepare: 5 Minutes to Cook: 20 Number of Servings: 4 Calories: 282 Total Fat: 11 g Cholesterol: 100 mg Sodium: 423 mg Total Carbs: 6 g Dietary Fiber: 1 g Protein: 36 g 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 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 mediumhigh 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. 65 Page

66 Scrumptiously Healthy Veggie Chicken Stir Fry Calories: 149 Total Fat: 2 g Cholesterol: 41 mg Sodium: 265 mg Total Carbs: 13 g Dietary Fiber: 3 g Protein: 19 g 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. 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 Minutes to Prepare: 5 Minutes to Cook: 15 Number of Servings: 4 66 Page

67 South of the Border Chicken Soft Tacos Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 4 Calories: 309 Total Fat: 12 g Cholesterol: 99 mg Sodium: 547 mg Total Carbs: 25 g Dietary Fiber: 18 g Protein: 43 g 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) 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. 67 Page

68 Tasty Turkey Spinach Feta Burger on a Portobello Bun Calories: 302 Total Fat: 16 g Cholesterol: 85 mg Sodium: 632 mg Total Carbs: 8 g Dietary Fiber: 3 g Protein: 23 g 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. 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 Minutes to Prepare: 20 Minutes to Cook: 20 Number of Servings: 6 68 Page

69 Pan-Seared Scallops with Bacon and Spinach 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) Minutes to Prepare: 15 Minutes to Cook: 15 Number of Servings: 4 Calories: 203 Total Fat: 4 g Cholesterol: 52 mg Sodium: 884 mg Total Carbs: 17 g Dietary Fiber: 4 g Protein: 27 g 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 69 Page desired. 69 Page

70 Yummy & Fresh Spaghetti Squash Caprese Bake Calories: 224 Total Fat: 3 g Cholesterol: 0 mg Sodium: 343 mg Total Carbs: 38 g Dietary Fiber: 5 g Protein: 9 g 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 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 minutes or until cheese on top is lightly browned. 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 Minutes to Prepare: 20 Minutes to Cook: Number of Servings: 4 70 Page

71 Snacks & Desserts 71 Page

72 Snacks 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 Desserts 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 72 Page

73 Restaurant Style Salsa Minutes to Prepare: 15 Inactive prep time: 1 hour Number of Servings: 16 (1/2 cup) Calories: 21 Total Fat: 0 g Cholesterol: 0 mg Sodium: 211 mg Total Carbs: 4 g Dietary Fiber: 1 g Protein: 1 g 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 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. 73 Page

74 Scrumptious Spinach Calories: 41 Total Fat: 2 g Cholesterol: 0 mg Sodium: 221 mg Total Carbs: 4 g Dietary Fiber: 3 g Protein: 3 g 1. Heat oven to 250 F 3 cups baby spinach leaves 1 tsp olive oil Salt to taste Pepper to taste Minutes to Prepare: 5 Minutes to Cook: Number of Servings: 3 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. 74 Page

75 Baked Buffalo Bites Minutes to Prepare: 10 Minutes to Cook: 15 Number of Servings: 3 Calories: 220 Total Fat: 3 g Cholesterol: 66 mg Sodium: 697 mg Total Carbs: 20 g Dietary Fiber: 1 g Protein: 30 g 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 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 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. 75 Page

76 Good and Tasty Guacamole 2 Avocados 1 Small Onion (minced) 1 Clove Garlic (Or minced garlic from a jar) 1 Tbsp. Lemon or Lime Juice (optional) Minutes to Prepare: 15 Minutes to Cook: 0 Number of Servings: 6 Calories: 126 Total Fat: 10 g Cholesterol: 0 mg Sodium: 3 mg Total Carbs: 10 g Dietary Fiber: 6 g Protein: 2 g 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. 76 Page

77 Healthy Garlic Ranch Dip Calories: 48 Total Fat: 1 g Cholesterol: 4 mg Sodium: 312 mg Total Carbs: 4 g Dietary Fiber: 0 g Protein: 3 g 1 packet ranch dressing powdered mix 16 oz. (half large tub, 2 small containers) plain low-fat yogurt 1 tsp. dried minced garlic 1. Mix the ingredients together, chill for about half an hour before serving for blending of flavors. Minutes to Prepare: 10 Minutes to Cook: 0 Number of Servings: 8 77 Page

78 Pepperoni Pizza Puffs Minutes to Prepare: 15 Minutes to Cook: 25 Number of Servings: 6 Calories: 81 Total Fat: 3 g Cholesterol: 26 mg Sodium: 239 mg Total Carbs: 7 g Dietary Fiber: 0 g Protein: 6 g 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 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. 78 Page

79 Zucchini Chips Calories: 87 Total Fat: 8 g Cholesterol: 0 mg Sodium: 321 mg Total Carbs: 5 g Dietary Fiber: 2 g Protein: 2 g 1 zucchini, cut into thin slices 1 tbsp olive oil Sea salt, to taste Pepper, to taste. 1 tsp paprika 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 minutes, until crisp. Minutes to Prepare: 5 Minutes to Cook: 20 Number of Servings: 2 79 Page

80 Teriyaki Meatballs 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 Calories: 101 Total Fat: 4 g Cholesterol: 33 mg Sodium: 439 mg Total Carbs: 4 g Dietary Fiber: 0 g Protein: 13 g Minutes to Prepare: 10 Minutes to Cook: 25 Number of Servings: 8 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 minutes. 80 Page

81 Caprese Salad on a Stick Calories: 105 Total Fat: 7 g Cholesterol: 22 mg Sodium: 183 mg Total Carbs: 5 g Dietary Fiber: 1 g Protein: 7 g 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) Minutes to Prepare: 5 Minutes to Cook: 0 Number of Servings: 1 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. 81 Page

82 Hummus Make It How You Like It 2 cans chickpeas, drained and rinsed 2 tbsp olive oil ½ c water ½ tsp salt Minutes to Prepare: 30 Minutes to Cook: 0 Number of Servings: 10 Calories: 59 Total Fat: 3 g Cholesterol: 0 mg Sodium: 54 mg Total Carbs: 6 g Dietary Fiber: 2 g Protein: 3 g 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! 82 Page

83 Pumpkin Pie in a Mug (Only takes 3 minutes!) Calories: 157 Total Fat: 6 g Cholesterol: 186 mg Sodium: 152 mg Total Carbs: 18 g Dietary Fiber: 5 g Protein: 9 g 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. 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 Minutes to Prepare: 5 Minutes to Cook: 3 Number of Serving: 1 83 Page

84 Apple Crisp 3 medium baking apples, cored, sliced thin 1 Tsp. cinnamon 2 Tbsp. sugar 2 Tbsp. flour Minutes to Prepare: 15 Minutes to Cook: 30 Number of Servings: 9 Calories: 132 Total Fat: 4 g Cholesterol: 0 mg Sodium: 34 mg Total Carbs: 24 g Dietary Fiber: 3 g Protein: 2 g Toppings 1 cup quick oats 1 tsp. vanilla 1/2 tsp. cinnamon 1/4 cup brown sugar 2 Tbsp. heart-healthy margarine 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). 84 Page

85 Chocolate Triple Layer Pie (Low fat and easy to make) Calories: 102 Total Fat: 1 g Cholesterol: 2 mg Sodium: 191 mg Total Carbs: 23 g Dietary Fiber: 0 g Protein: 3 g 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. 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 Minutes to Prepare: 15 Minutes to Cook: 3 hour set time Number of Servings: 1 85 Page

86 Cinnamon Raisin Almond Balls 1 C almonds 1 C raisins 1 tsp. cinnamon Minutes to Prepare: 15 Minutes to Cook: 0 Number of Servings: 6 Calories: 220 Total Fat: 12 g Cholesterol: 0 mg Sodium: 4 mg Total Carbs: 27 g Dietary Fiber: 4 g Protein: 6 g 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). 86 Page

87 Cinnamon Sugar Popcorn 2 tbsp. cinnamon 2 packets. Stevia 2 pkg. 100 calorie Pop Secret 100 calorie popcorn I can't believe it s not butter butter Minutes to Prepare: 5 Minutes to Cook: 5 Number of Servings: 4 Calories: 61 Total Fat: 2 g Cholesterol: 0 mg Sodium: 148 mg Total Carbs: 13 g Dietary Fiber: 3 g Protein: 2 g 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. 87 Page

88 Blended Frozen Frappé (Like You Got it at the Coffee Shop!) Calories: 87 Total Fat: 6 g Cholesterol: 17 mg Sodium: 116 mg Total Carbs: 9 g Dietary Fiber: 1 g Protein: 3 g 1. Add all ingredients to a blender or Magic Bullet. Blend until smooth. 2. Pour into glass. 3. (optional) Add steviasweetened whipped cream and no-sugar chocolate syrup. 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 Minutes to Prepare: 5 Minutes to Cook: 0 Number of Servings: 1 88 Page

89 Simply Delicious Berry Smoothie Minutes to Prepare: 5 Minutes to Cook: 0 Number of Servings: 3 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 Calories: 132 Total Fat: 1 g Cholesterol: 6 mg Sodium: 75 mg Total Carbs: 26 g Dietary Fiber: 2 g Protein: 5 g 1. Place all ingredients in blender and process to desired consistency 2. Makes 3 servings, 3/4 cup each 89 Page

90 Orange Creamsicle Yogurt Bites Calories: 43 Total Fat: 0 g Cholesterol: 0 mg Sodium: 25 mg Total Carbs: 6 g Dietary Fiber: 0 g Protein: 5 g 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. 1 ½ cups vanilla Greek yogurt 1 (3 oz) package sugarfree orange Jello mix Sugar free whipped cream to top (optional) Minutes to Prepare: 5 Minutes to Cook: 2 Inactive Prep Time: 1 hour Number of Servings: 6 90 Page

91 Chocolate Peanut Butter Balls 1 c. peanuts (no salt) 4 packets Stevia ¼ c. unsweetened baking chocolate 2 ½ tsp. honey Minutes to Prepare: 5 Minutes to Cook: 10 Number of Servings: 8 Nutrition Info Calories: 187 Fat: 17 g Cholesterol: 0 mg Sodium: 5 mg Total Carbs: 10 g Dietary Fiber: 4 g Protein: 6 g 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. 91 Page

92 Yummy Cranberry Almond Oatmeal Cookies Calories: 64.5 Total Fat: 1.2 g Cholesterol: 8.5 mg Sodium: 76.3 mg - Total Carbs: 12.8 g Dietary Fiber: 1.3 g Protein: 1.6 g 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 mins. 8. Let cool one minute 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 Minutes to Prepare: 15 Minutes to Cook: Number of Servings: Page