TotalCare ENERGY A Medically Supervised Weightloss Clinic

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1 Caprese Pizzette Serves: 4; 1 piece servins TotalCare ENERGY A quick, healthy alternative to pizza that the whole family will enjoy. 1 (4 oz.) or 2 (2 oz.) whole wheat flatbreads 2/3 cup lihtly packed shredded part skim mozzarella cheese 1 lare beefsteak tomato, thinly sliced (about 8 slices) ¼ tsp. arlic salt, or to taste 1 tbsp. extra virin olive oil 1/3 cup thinly sliced fresh basil leave 1. Preheat the broiler 2. Place the flatbread on a lare bakin sheet and broil for 1 minute on each side or until lihtly toasted 3. Remove from the oven and heat oven to Top the entire surface of the flatbread with cheese 5. Arrane tomatoes on top of the cheese and sprinkle with arlic salt 6. Bake on the middle rack for 5 minutes or until the tomatoes are cooked throuh and the flatbread is fully crisped 7. Immediately drizzle with olive oil and sprinkle with basil 8. Cut the pizzette in quarters and serve immediately Calories m 200 m Source: pizzette

2 Salmon with Tomato Basil Salsa Serves: 4; 3 oz. salmon and ¼ cup salsa per servin Prep Time: 10 minutes Bakin Time: minutes The fresh tomato basil salsa will have you hooked on this delicious salmon dish. Rich in omea 3 fats, salmon is ood for your heart as well as your taste buds. Salmon Cookin spray 4 salmon fillets (about 4 oz. each) rinsed and patted dry 3 tbsp. liht mayonnaise 2 tbsp. chopped fresh basil ½ tsp. arlic powder ½ tsp. paprika Salsa 6 oz. rape tomatoes ¼ cup fresh basil 1 1¼ oz. sweet onion 1 tbsp. red wine vinear Calories m 175 m Preheat the oven to Lihtly spray a shallow bakin pan with cookin spray, place the fish in the pan 3. In a small bowl, stir toether the remainin salmon inredients and lihtly spread on each fillet 4. Bake for minutes or until the fish flakes easily when tested with a fork 5. Meanwhile, chop the tomatoes, basil and onion and put in a small bowl 6. Add the vinear, stirrin ently to combine 7. Spoon over or beside the cooked fish Some produce areas indicate sweet onions and other specify certain types, such as Vidalia, OsoSweet, Maui, Walla Walla or Texas As the term indicates these onions are less punent than most other onions. Source: Salmon with Tomato Basil Salsa_UCM_306939_Recipe.jsp

3 Chipotle Chicken Salad Serves: 4; 1 cup chicken salad and 1 cup salad reens per servin Bakin Time: 16 minutes Coolin Time: 2 minutes TotalCare ENERGY This chicken salad looks and tastes ood enouh to be served at a restaurant, but it has been adapted for your uilt free enjoyment. Cookin spray 4 boneless, skinless chicken breast halves (about 4 oz. each), all visible fat discarded, halved lenthwise 1 cup frozen whole kernel corn 1 cup canned no salt added black beans, rinsed and drained 1/3 cup chopped red onion ½ cup shredded fat free Cheddar cheese ½ cup loosely packed cilantro ¼ cup fat free plain yourt ¼ cup liht mayonnaise 1 tbsp. canned chipotle pepper in adobo sauce 1 tbsp. fresh lime juice 4 cups torn leafy salad reens ½ cup crushed baked tortilla chips Calories Preheat the oven to 425 F 2. Lihtly spray two bakin sheets with cookin spray 3. Put the chicken on one bakin sheet 4. Spread the corn in a sinle layer on the other 6 5. Bake both for 16 minutes, or until the chicken is no loner pink in the center and the corn is roasted and slihtly crunchy, turnin the chicken over and stirrin the corn halfway throuh 6. Let the chicken cool slihtly, about 2 minutes, or until easy to handle, cut into bite size pieces 7. In a lare bowl, ently toss the chicken, corn, beans, onion, and Cheddar 8. In a blender, pulse the cilantro, yourt, mayonnaise, chipotle and sauce, and lime juice until well blended 9. Pour over the chicken mixture and toss ently to combine 10. Put the salad reens on plates, spoon the chicken salad over the reens, arnish with the tortilla chips Chipotle peppers are dried, smoked jalapeño peppers. Some are canned in spicy adobo sauce. For this recipe, use one canned pepper and some of the sauce m 389 m Source: Chicken Salad_UCM_316445_Recipe.jsp

4 Spanish Tacos Serves: 4; 2 taco servins Cookin Time: minutes TotalCare ENERGY Filled with shredded chicken simmered in tomato based mixedveetable juice seasoned with turmeric, these tacos are a delicious alternative to the traditional Mexican version. 1 ½ cups low sodium mixed veetable juice 3 medium arlic cloves, minced ½ tsp. round turmeric ¼ tsp. salt ¼ tsp. pepper 4 boneless, skinless chicken breast halves (about 4 oz. each), all visible fat discarded, halved lenthwise 8 6 inch yellow corn tortillas 1 medium tomato, seeded and diced ½ medium avocado, diced 3 oz. white cheese, such as queso fresco, crumbled In a medium nonstick skillet, stir toether the juice, arlic, turmeric, salt, and pepper 2. Add the chicken, cook over medium hih heat for 2 minutes, or until the juice comes to a boil 3. Reduce the heat and simmer for 10 minutes, or until the chicken is no loner pink in the center, turnin over once halfway throuh 4. Remove the skillet from the heat, let the chicken and juice sit for about 2 minutes, or until the chicken is cool enouh to handle 5. Transfer the chicken to a cuttin board, usin two forks, shred the chicken 6. Return it to the skillet. Brin to a simmer over low heat 7. Meanwhile, warm the tortillas usin the packae directions 8. Spoon the chicken down the center of each tortilla 9. Top with the tomato, avocado, and cheese 10. Fold the sides of the tortillas over the fillin Queso fresco is a soft white cheese that is moist and mild. It crumbles well, makin it perfect for toppin enchiladas, tacos, and other Mexican dishes. Check larer supermarkets and specialty markets for queso fresco, but if you don t find it, try crumbled farmer cheese, soft oat cheese, or fat free feta cheese or shredded low fat Monterey Jack. Source: Tacos_UCM_324044_Recipe.jsp Calories m 360 m 23 4

5 Sautéed Chicken Breast with Balsamic Vinear Pan Sauce Serves: 4; 1 breast and 2 tbsp. sauce TotalCare ENERGY This family friendly chicken recipe is sure to pease. Serve with polenta or orzo to absorb the balsamic honey sauce. ½ cup fat free, less sodium chicken broth ½ cup balsamic vinear 2 tsp. honey 1 tbsp. butter 1 tbsp. veetable oil 4, 5 oz. skinless, boneless chicken breast halves ¼ tsp. salt ¼ tsp. freshly round black pepper ¼ cup all purpose flour 2 tbsp. finely chopped shallots Chopped parsley (optional) 1. Combine broth, vinear, and honey 2. Melt butter and oil in a lare nonstick skillet over low heat 3. While butter melts, sprinkle chicken with salt and pepper 4. Place flour in a shallow dish 5. Drede chicken in flour; shake off excess flour 6. Increase heat to medium hih; heat 2 minutes or until the butter turns olden brown 7. Add chicken to pan; cook 4 minutes on each side or until olden brown 8. Remove chicken from pan; keep warm 9. Add shallots, and sauté 30 seconds 10. Add the broth mixture, scrapin to loosen browned bits 11. Brin to a boil, and cook until reduced to ½ cup (about 3 minutes) 12. Serve sauce over chicken 13. Garnish with chopped parsley, if desired Calories To assure the chicken ets done, use breasts on the small side, about 4 to 5 ounces each m 331 m Source: chicken breasts with balsamic vinear pan sauce /

6 Herbed Chicken and Dumplins Serves: 2; 2 cup servins Fluffy herb flecked dumplins, tender veetables, and rich dark meat chicken combine in this soul satisfyin classic. Garnish with parsley spris, if desired. Cookin spray 8 oz. skinless, boneless chicken thihs, cut into bite sized pieces ¾ cup (1/4 inch) diaonally cut celery ½ cup (1/4 inch) diaonally cut carrot ½ cup chopped onion 1/8 tsp. dried thyme 3 parsley spris 1 bay leaf 3 cups fat free, less sodium chicken broth 2¼ oz. all purpose flour (about ½ cup) 1 tbsp. chopped fresh parsley ¼ tsp. bakin powder ¼ tsp. salt ¼ cup 1% low fat milk Calories Heat a lare saucepan over medium hih heat, coat pan with cookin spray 2. Add chicken to pan; cook 4 minutes, brownin on all sides 3. Remove chicken from pan; keep warm 4. Add celery and next 5 inredients (throuh bay leaf) to pan; sauté 5 minutes or until onion is tender 5. Return chicken to pan; cook 1 minute 6. Add broth to pan; brin mixture to a boil, cover, reduce heat, and simmer 30 minutes 7. Weih or lihtly spoon flour into a dry measurin cup; level with a knife 8. Combine flour, chopped parsley, bakin powder, and salt in a medium bowl 9. Add milk, stirrin just until moist 10. Spoon by heapin teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplins are done 11. Discard parsley spris and bay leaf m 596 m Source: chicken dumplins /

7 Italian Chicken Salad Serves: 4; 1 cup servins This salad is a reat alternative to a sandwich for lunch. Salad 2 cups diced cooked, skinned, roast chicken 2 medium carrots, peeled and diced (about 3/4 cup) 1 lare celery stalk, diced (about ½ cup) 2 scallions, chopped (about ¼ cup) 1 can (14.5 oz.) small artichoke hearts in water, drained and chopped into ½ inch pieces ½ cup halved cherry or rape tomatoes 2 Tbsp. coarsely chopped pitted black olives Vinairette 2 Tbsp. balsamic vinear 1 Tbsp. fresh lemon juice 1 tsp. Dijon mustard 1 arlic clove, finely minced ¼ tsp. suar ¼ cup olive oil Freshly round black pepper to taste Calories m 410 m Combine all the salad inredients in a lare bowl 2. In a small bowl, whisk toether the vinear, lemon juice, mustard, arlic, and suar 3. In a thin stream, slowly whisk in the olive oil until the salad dressin is emulsified. 4. Season with pepper 5. Toss the salad and vinairette, and refrierate an hour before servin Source: chicken salad 0

8 Greek Style Scampi Serves: 1; 2 cup servins Toss bell peppers and shrimp in a arlicky tomato sauce for a hearty pasta dinner ready in 20 minutes. 6 ounces uncooked anel hair pasta 1 tsp. olive oil ½ cup chopped reen bell pepper 2 tsp. bottled minced arlic 1 (14.5 oz.) can diced tomatoes with basil, arlic, and oreano, un drained 1/8 tsp. black pepper 1 pound peeled and deveined medium shrimp 1/8 tsp. round red pepper 6 tbsp. (about 1 ½ oz.) crumbled feta cheese 1. Cook pasta accordin to packae directions, omittin salt and fat, drain and keep warm 2. Heat oil in a lare nonstick skillet over medium hih heat 3. Add reen bell pepper to pan; sauté 1 minute 4. Add arlic and tomatoes; cook 1 minute 5. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done 6. Stir in red pepper; remove from heat 7. Place 1 cup pasta on each of 4 plates. Top each servin with 1 cup shrimp mixture and 1 ½ tbsp. feta cheese Calories m 139 m Source: style scampi /

9 Balsamic Veie Kabobs Serves: 5; 2 skewer servins Veie Kabobs are a delicious alternative for a meatless meal. 10 (10 inch) metal or wooden skewers ¼ cup olive oil ¼ cup balsamic vinear 1 tsp. arlic powder ½ tsp. salt ½ tsp. black pepper 1 medium sized yellow squash, cut into 20 chunks 1 red onion, cut into 20 chunks 1 medium sized zucchini, cut into 20 chunks 20 lare mushrooms Calories m 123 m In a small bowl, combine the oil, vinear, arlic powder, salt and pepper mix well 2. Alternately thread 2 chunks of each of the yellow squash, onion, and zucchini and 2 mushrooms onto each skewer 3. Place the skewers on a 10x15 inch rimmed bakin sheet and pour the oil and vinear marinade over the veetables 4. Marinate for 30 minutes, turnin after 15 minutes 5. Preheat the rill to medium hih and rill kabobs for 8 10 minutes or until fork tender, bastin occasionally with the marinade If usin wooden skewers, soak them in water for 20 minutes Source: veie kabobs