I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love!
|
|
- Charlotte Lucy Barber
- 5 years ago
- Views:
Transcription
1
2 The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we were after when developing our recipes. This recipe book is separated into two sections: Fast Track to Fat Loss Original Recipes and Member-Submitted Recipes. The Fast Track Original Recipes are those I ve developed over the years that I ve personally enjoyed and shared with others on our program. They re all great for losing fat because they re low in fat, sugar, and calories, yet packed with nutrients. Plus, they re quick and easy to make and don t require any special ingredients. The Member-submitted recipes are those which the members of our program have shared with us. Recipes found to be compliant with our program received Fast Track s Stamp of Approval. If they weren t, they were modified to meet our guidelines. We d like to thank all of our valued members who submitted recipes... and a BIG Thank You to LuAnn Bermeo, our Recipe Magician, who puts countless hours into making sure our recipes strike that perfect healthy yet delicious balance. LuAnn is a vegan chef and author of two cookbooks, Amazing Meals, volumes 1 and 2, which introduce the joys of healthful eating with more than 500 incredibly delicious meat-, egg-, and dairy-free recipes. I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love! Chad Tackett Fast Track to Fat Loss & FitFreeze Founder
3 FAST TRACK MEMBER-SUBMITTED RECIPES Beef and Mushroom Stroganoff 5 Grilled Vietnamese Steak 6 Kate s Juicy Extra Lean Hamburgers 7 Kenneth s Tex Mex-style Meatloaf 8 Kimberly s Beef Hot Pot 9 Sloppy Joes 10 Steak diane 11 Steak Tacos with Avocado Cream Sauce (with Vegetarian Variation) 12 Tex-Mex Sloppy Joes (with Vegetarian Option) 13 Vegetable and Beef Stew 14 STARCHY CARBS Lynn s Zesty Beef and Black Bean Tostadas 15 Ranate s African Samp (Hominy) and Beans with Beef andgreens 16 FAST TRACK ORIGINAL RECIPES Low fat Shepherds Pie 19 Stir Fried Beef and Vegetables 20 Venison Satay 20 Venison Meatballs 21
4 FAST TRACK MEMBER-SUBMITTED RECIPES PAGE 4
5 Beef and Mushroom Stroganoff Submitted by: dez Recipe contains primarily protein and starchy carbs. Adapted from Servings: 4 Serving size: 14 ounces Prep Time: n/a Cook Time: n/a 3/4 pound lean beef sirloin sliced into thin strips Salt to taste Freshly ground black pepper to taste 1 teaspoon olive oil 1 medium onion sliced 1 pound white (button) mushrooms well-cleaned and sliced 2 cloves garlic minced 1 cup fat-free sour cream 1/2 cup fresh tomatoes chopped (measured after chopping; or canned diced tomatoes, drained) 1 tablespoon Worcestershire sauce 1/4 teaspoon hot pepper sauce (such as Tabasco) or to taste 4 ounces uncooked egg noodles cooked according to package directions (about 2 cups cooked) In a large skillet, heat the olive oil over high heat. Season the sirloin to taste with salt and pepper, then add to the skillet cook, turning as needed for 5 minutes, or until browned on all sides. Transfer the browned sirloin to a plate and keep warm. Fill a large saucepan with water, cover, and bring to a boil over high heat. Meanwhile, reduce the heat under the skillet to medium and add the onions. Season lightly with salt and pepper, then sauté, stirring occasionally, for 5 minutes, or until the onions begin to soften. Add the mushrooms to the onions in the skillet and cook for 7 minutes, or until the mushrooms are soft. While the mushrooms are cooking, when the water in the saucepan is boiling vigorously, add the noodles (see end of ingredient list) and cook according to the package directions. Proceeding with the sauce, add the garlic to the onions and mushrooms and cook for 1 more minute. Add the sour cream, tomatoes, Worcestershire and hot sauces, then stir until the sauce is smooth. Gently fold in the sirloin and any juices. Taste and adjust the salt and pepper. Heat thoroughly but do not allow the sauce to boil. Drain the noodles and divide among 4 plates, forming a ring of noodles. Spoon the stroganoff into the center of the rings. Serve immediately. Calories: 340 Fat: 8g Protein: 26g Carbs: 39g Fiber: 3g Sugar: 9g Cholesterol: 69mg Sodium: 150mg Notes: Nutrition Profile does not included added salt. PAGE 5
6 Grilled Vietnamese Steak Submitted by: blueyz39 Recipe contributes primarily protein. Adapted from Cooking Club of America. Servings: 4 servings Serving size: 3.5 ounces Prep Time: minutes Cook Time: 8 to 10 minutes 12 ounces lean beef steak trim all visible fat In a small food processor, combine the lemongrass (or lemon peel), garlic, sugar and pepper, then pulse the processor on and off several times until the lemongrass and garlic are minced. Add the soy sauce, lime juice and oil, then process until a fairly smooth consistency is obtained. Set aside 1 tablespoon of the prepared marinade mixture for later use, then pour the remaining marinade into a sealable plastic bag large enough to accommodate the steak. Place the steak into the bag, seal, then turn the steak until it is well-coated. Refrigerate for at least 30 minutes, or up to overnight. When ready to grill, spray the grill grate with no-stick cooking spray. Place the steak on the heated grill, cover, then cook 8 to 10 minutes for medium-rare, or to desired doneness. Halfway through the cooking time, turn the steak, then brush the cooked surface with the reserved marinade. Let the grilled steak stand for 5 minutes before slicing thinly. Serve hot, garnished with fresh cilantro and lime wedges, if desired. Marinade: 1 stalk lemongrass (see Notes) coarsely chopped (2 tablespoons) 2 cloves garlic coarsely chopped 1 tablespoon sugar To taste: ground black pepper 2 tablespoons low-sodium soy sauce 1 tablespoon lime juice 1 tablespoon olive oil No-stick cooking spray Garnish (optional): Fresh cilantro (coriander) springs Lime wedges Calories: 280 Fat: 16g Protein: 26g Carbs: 5g Fiber: 0g Sugar: 3g Cholesterol: 58mg Sodium: 362mg Notes: Lemongrass is an herb with long, thin, grass-like leaves which adds a fragrant lemon flavor to dishes. If unavailable, substitute 1 1/2 teaspoons grated lemon peel. PAGE 6
7 Kate s Juicy Extra Lean Hamburgers Submitted by: crukat Recipe contributes protein, starchy and fibrous carbs. Summer is the perfect time for hamburgers on the grill. Here s a lower fat version using only ideal foods, that we can enjoy while still staying on track! -Kate (crukat) Servings: 12 Serving size: 1 burger Prep Time: 10 minutes Cook Time: 10 minutes 1 pound extra lean ground beef 2 egg whites 1 cup quick-cooking oatmeal uncooked 3 tablespoons hamburger seasoning (see Notes) 1 tablespoon steak sauce seasoning (see Notes) 1/4 cup mild salsa (fresh preferred) 12 cups Romaine or other leaf lettuce rinsed, then patted dry (retain in whole leaf form to make buns ) 2 tomatoes sliced Preheat grill to medium, or if using oven, set to Broil. In a large bowl, combine all the ingredients, except the lettuce and tomatoes. Form mixture into twelve portions, then shape into burgers. Arrange burgers on grill or baking pan. Cook using desired method for about 10 minutes, or until no longer pink in the center, flipping halfway through the cooking time. Meanwhile, rinse whole lettuce leaves, then pat dry; set aside. Also, slice the tomatoes. Serve burgers immediately on rolls made from whole lettuce leaves, topped with a tomato slice, or refrigerate in an airtight container. Calories: 138 Fat: 7g Protein: 10g Carbs: 9g Fiber: 2g Sugar: 2g Cholesterol: 26mg Sodium: 411mg Notes: I like to use Epicure, a Canadian spice blend. If not available, substitute another low-sodium or salt-free seasoning blend of your choice. Alternatively, use a combination of Cajun seasonings, such as ground cumin and paprika. In lieu of steak seasoning, you may use a dash of your favorite barbecue sauce; however, avoid the addition of too much sugar or sodium. Reheat burgers as needed; good with fresh veggies, or crumbled into a salad. -Kate (crukat) Recipe by Fast Track member, Kate (crukat). PAGE 7
8 Kenneth s Tex Mex-style Meatloaf Submitted by: bostick123 Recipe contributes primarily protein, with a lesser amount of fibrous carbs. My children loved this! -Kenneth (bostick123) Servings: 10 Serving size: 5.7 ounces Prep Time: 15 min Cook Time: 45 min No-stick cooking spray 2 pounds extra lean ground turkey 1 cup green bell pepper diced (measured after dicing) 1 cup onion chopped (measured after chopping) 1 cup summer squash (yellow crookneck or zucchini) diced (measured after dicing) 1/2 cup salsa 1 tablespoon chili powder 1/2 teaspoon garlic powder Preheat oven to 400 degrees. Spray a 9x5-inch loaf pan with no-stick cooking spray; set aside. In a large mixing bowl, stir together all the ingredients (except 1 cup of salsa for topping0, until well mixed. Press the mixture evenly into the prepared pan. Cover the pan with foil, leaving a 1-inch steam vent in one corner. Bake in the preheated oven for 45 minutes or until the meat is no longer pink and internal temperature has reached degrees. Allow loaf to stand for 5 minutes before turning out onto serving platter. Meanwhile, in a small saucepan, heat 1 cup of salsa to serve over meatloaf. Calories: 166 Fat: 7g Protein: 21g Carbs: 7g Fiber: 2g Sugar: 3g Cholesterol: 59mg Sodium: 323mg Topping: 1 cup salsa PAGE 8
9 Kimberly s Beef Hot Pot Submitted by: kishoy Recipe contributes protein, with lesser amounts of starchy and fibrous carbs. Try Kimberly s flavorful Southwestern beef dish rolled inside whole grain tortillas (as shown in the photo), or served with a side of brown rice or quinoa. Servings: 4 Serving size: 8 ounces Prep Time: 10 minutes Cook Time: 15 minutes 1/4 cup lowfat, reduced-sodium beef broth (or water) 8 ounces extra lean beef, cut into strips 1 small onion, diced 1 red bell pepper, diced 1 cup diced tomatoes 1 cup rinsed and drained, canned black beans 1/2 cup fresh or frozen whole kernel corn 2 teaspoons chili powder 1 teaspoon ground cumin 1/2 teaspoon garlic powder Pour about 2 Tablespoons of the beef broth (or water) into a large skillet; over medium-high heat, sauté the beef strips for 3 minutes, drizzling in a few more drops of broth if the beef begins to stick. Add the onion and red bell pepper; continue sautéing for 3 more minutes, adding just enough broth for the mixture to sizzle. Add all of the remaining ingredients; continue cooking for about 4 minutes, or until the liquid evaporates. Serve hot, or cover and refrigerate. Calories: 219 Fat: 4g Protein: 26g Carbs: 20g Fiber: 6g Sugar: 4g Cholesterol: 51mg Sodium: 137mg Notes: Edited by LuAnn Bermeo. Photo is not an exact representation of the recipe. PAGE 9
10 Sloppy Joes Submitted by: justhide This recipe contains protein and starchy carbs. Adapted from The Clean Diet for Family and Kids by Tosca Reno. Servings: 4 sandwiches Serving size: 1/2 sandwich Prep Time: 15 minutes Cook Time: 10 minutes In a large skillet, heat the olive oil over medium heat, then sauté the celery, onion and garlic for 5 minutes, stirring occasionally. Add the ground meat and continue cooking and stirring occasionally for 5 more minutes, or until the meat is browned. While the meat browns, in a small bowl, stir together the chili sauce, tomato paste, Worcestershire sauce, vinegar and spices. Drain any excess oil from the sautéed mixture, then stir in the prepared sauce, rice and onions. Season to taste with salt and pepper. Split the hamburger buns, setting the top halves aside. Divide the filling mixture evenly between the four bottom halves, then press the top halves gently into place atop the filling. Cut each sandwich in half. Serve immediately. 1 teaspoon olive oil 1/4 cup celery chopped (measured after chopping) 1/4 cup onion finely chopped (measured after chopping) 1 clove garlic minced (about 1/2 teaspoon) 1 pound lean ground beef or bison (see Note for vegetarian option) 1/2 cup low-sodium chili sauce 2 tablespoons tomato paste 1 tablespoon Worcestershire sauce 1 tablespoon white wine vinegar 1 teaspoon each chili powder, ground cumin and dried oregano 1/4 cup cooked brown rice 2 to 3 tablespoons green onions (scallions or spring onions) chopped (measured after chopping) Salt to taste Ground black pepper to taste 4 whole grain hamburger buns split Calories: 228 Fat: 12g Protein: 14g Carbs: 18g Fiber: 1g Sugar: 4g Cholesterol: 39mg Sodium: 168mg Notes: Sandwich halves may be wrapped, refrigerated and used as a to-go lunch. Nutrition Profile does not include added salt. VEGETARIAN OPTION: Replace the ground beef or bison with 3/4 pound vegetarian burger, crumbled tempeh or extra firm tofu, then cook as directed for the meat. (There will no excess oil to drain). PAGE 10
11 Steak Diane Submitted by: EsthervdM Recipe contributes primarily protein. Servings: 1 Serving size: 4 ounces Prep Time: 5 minutes Cook Time: 5-8 minutes 3 ounces lean cut beef steak trim all visible fat 2 tablespoons fresh lime (or lemon) juice Dash Worcestershire sauce 2 teaspoons brandy To taste salt Preheat a non-stick skillet on high. Dry-fry the steak to desired doneness (see Notes). Transfer the steak to a heated plate; cover to keep warm. To deglaze the pan, add the lime juice and Worcestershire sauce to the skillet; use a spatula to remove the tasty brown bits from the bottom, then remove the pan from the stove. Stir in the brandy and salt to taste. Pour the juices over the steak. Serve hot. Calories: 246 Fat: 11g Protein: 26g Carbs: 4g Fiber: 0g Sugar: 0g Cholesterol: 57mg Sodium: 63mg Notes: Cooking Guide: For a rare steak -- Cook 1 1/2-inch thick steak for 1 1/2 minutes per side. For a medium steak -- Cook each side 2 1/2 to 3 minutes per side. The Nutrition Profile does not include added salt. Recipe adapted from Fat-burner Foods: Eat yourself Slimmer in 14 Days by Dr. Caroline M. Shreeve. Author: Dr. C. M. Shreeve PAGE 11
12 Steak Tacos with Avocado Cream Sauce (with Vegetarian Variation) Submitted by: candiceswolf Recipe contributes protein, fibrous and starchy carbs. Adapted from Clean Eating magazine. Servings: 6 Serving size: 1 taco Prep Time: minutes Cook Time: 5-8 minutes Accompaniments: 6 corn tortillas 2 ripe tomatoes seeded, then diced (drain excess juice) 1 green or red bell pepper seeded, then thinly sliced 1 cup romaine lettuce rinsed, patted dry, then torn into bite-size pieces (measured after tearing) 1/4 cup fresh cilantro leaves and thin stems minced (measured after mincing) Filling: 3/4 pound lean round steak thinly sliced into 1/4-inch strips 1 teaspoon Mexican or Southwestern seasoning 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1 clove garlic minced To taste salt To taste ground black pepper No-stick cooking spray Avocado Cream Sauce: 1 ripe avocado halved, pitted, then peeled 6 ounces fat-free plain Greek yogurt 1 jalapeno pepper halved, then seeded 1/4 cup fresh cilantro leaves and fine stems minced (measured after mincing) 1 clove garlic chopped 1/2 teaspoon Mexican or Southwestern seasoning Prepare accompaniments, setting each aside separately. In a large sealable plastic bag, combine the Mexican seasoning, cumin, cinnamon, garlic, salt and pepper, then seal the bag and shake to mix. Add the steak strips, then reseal the bag and shake until the strips are well-coated. Preheat a large nonstick or cast-iron skillet over high heat for 1 minute then reduce the heat to medium-high. Spray a large heavy skillet with no-stick spray, then sauté the steak strips for about 5 minutes for medium doneness, or until strips are slightly pink, but not red inside. (If you prefer medium-well doneness, cook steak for an additional 2-3 minutes). Meanwhile, prepare the Avocado Cream Sauce. In a blender, combine all of the sauce ingredients, then cover and blend until smooth. To serve, lay out tortillas on individual serving plates. Divide the sautéed steak evenly between the tortillas, then top each taco with tomatoes, bell pepper, lettuce and cilantro. Spoon about 2 level tablespoons over each taco. Serve immediately. CONTINUED NEXT PAGE PAGE 12
13 Tex-Mex Sloppy Joes (with Vegetarian Option) Submitted by: LLuAnn Recipe contributes protein and starchy and fibrous carbs. Loosely adapted from Clean Eating magazine; submitted by kristin. Servings: 8 Serving size: 1 open-faced sandwich Prep Time:15-20 minutes Cook Time: minutes No-stick cooking spray 1 pound extra-lean ground turkey breast 1 green bell pepper diced 1 red bell pepper diced 1 medium onion chopped 2 teaspoons (or to taste) chili powder 1/2 teaspoon ground cumin 1/2 teaspoon garlic powder 1 (15-ounce) can petite diced tomatoes 1 (15-ounce) can chili beans (red beans in chili sauce) 1 cup fresh or frozen whole sweet corn kernels 1/2 cup lowfat chicken or vegetable broth 1 tablespoon cornstarch 4 whole wheat or whole grain hamburger buns halved 2 ounces reduced-fat Monterey Jack or Co-Jack cheese shredded (about 1/2 cup) Spray a large skillet with no-stick cooking spray. Cook turkey over medium-high heat, breaking it up with a spatula or spoon, for 3 to 4 minutes, or until meat begins to brown. Add peppers and onion, then continue cooking for 4 or 5 minutes, or until vegetables are tender-crisp. Stir in chili powder, cumin and garlic and cook for one minute. Meanwhile, preheat broiler. Then, in a small bowl, whisk together broth and cornstarch until cornstarch is dissolved. Stir dissolved cornstarch into turkey and vegetable mixture, then cook, stirring frequently, until mixture bubbles and thickens; reduce heat to medium-low and simmer, stirring occasionally for 5 minutes while toasting the buns. On a large baking sheet, arrange split buns, cut side up, in a single layer. Position pan about 6 inches from top heating element and broil, checking frequently, for 2 to 3 minutes, or until buns are lightly toasted. Top each toasted bun half with about 3/4 cup of sloppy joe mixture, then sprinkle with 1 tablespoon shredded cheese. Serve immediately. Calories: 266 Fat: 7g Protein: 21g Carbs: 32g Fiber: 6g Sugar: 7g Cholesterol: 38mg Sodium: 735mg Notes: VEGETARIAN OPTION: Substitute 12 ounces frozen or canned vegetarian ground beef substitute for ground turkey. No need to brown before adding vegetables. Use vegetable broth. Nutrition Profile is based on one open-faced sandwich. PAGE 13
14 Vegetable and Beef Stew Submitted by: CrEusXDO Recipe contributes protein and starchy and fibrous carbs. Servings: 14 servings Serving size: 10 ounces Prep Time: 20 minutes Cook Time: 1 hour+15 minutes 1 1/2 pounds beef chuck roast (or other tougher cut stew meat) all visible fat removed, then cut in bite-size pieces 3 carrots well-scrubbed, then sliced 2 ribs celery sliced 1 white or yellow onion coarsely chopped 1 medium turnip peeled, then cut in 1/2-inch cubes 1 cup frozen whole kernel, sweet corn 1 cup cut green beans 1 cup frozen lima beans 1 cup frozen peas 1 (28-ounce) can tomato puree 1 (28-ounce) can diced tomatoes 1 teaspoon Worcestershire sauce 2-3 dashes (or to taste) hot pepper sauce 1 pinch dried oregano 4 ounces (1 cup) uncooked small whole grain pasta (or broken whole grain spaghetti) To taste salt To taste pepper In a large saucepan, combine all of the ingredients, except the pasta, salt and pepper. Bring the mixture to a boil over high heat, stirring constantly; reduce heat to medium-low, then continue cooking gently for 1 hour, or until the vegetables are nearly tender. Stir in the uncooked pasta; continue cooking another 15 minutes, or until pasta is al dente. If necessary, add water until stew has the desired consistency. Season to taste with salt and pepper. Serve hot. Cover and refrigerate leftovers. Calories: 260 Fat: 6g Protein: 29g Carbs: 23g Fiber: 5g Sugar: 7g Cholesterol: 55mg Sodium: 225mg Notes: The Nutrition Profile does not include added salt. Recipe adapted from PAGE 14
15 Lynn s Zesty Beef and Black Bean Tostadas Submitted by: VioLynn Recipe provides primarily starchy carbs, with a lesser, but significant, amount of protein and fibrous carbs. Servings: 10 tostadas Serving size: 1 tostada Prep Time: 15 minutes Cook Time: minutes 10 corn tortillas No-stick cooking spray (or olive oil mister) 1/2 pound extra lean ground beef 1 1/2 cups no-salt added cooked black beans, partially mashed (1 15-ounce can, drained) 1/2 cup water 1 (1.25-ounce) packet reduced-sodium taco seasoning mix 2 1/2 cups shredded romaine lettuce 1 1/4 cups diced fresh tomatoes 1 1/4 cup shredded carrots 10 Tablespoons finely chopped sweet onions 1 1/4 cups tomato-based salsa Preheat the oven to 400 degrees. On a large baking sheet, arrange the tortillas in a single layer, with as little overlap as possible. Spray briefly with no-stick cooking spray; or mist with olive oil, then turn and spray on the second side. Position the pan in the center of the preheated oven. Bake the tortillas for minutes, or until crisp and golden. Remove the tortillas from the oven and place on a wire rack to cool. Meanwhile, in a medium skillet over medium-high heat, brown the ground beef. Stir in the partially mashed beans, water and taco seasoning mix; bring back to a boil, then reduce the heat to medium-low and cook gently for 5 minutes, stirring occasionally. Also, prepare the lettuce, tomatoes, carrots and onions. To assemble a tostada: Place a tortilla on a plate Spread with about 1/4 cup of the seasoned beef-bean mixture Sprinkle about 1/4 cup of the shredded lettuce over the beef-bean mixture Top the lettuce with about 2 Tablespoons EACH of the tomatoes, carrots and onions Serve tostada topped with 2 Tablespoons of salsa Repeat with the remaining ingredients. Serve immediately. Calories: 189 Fat: 5g Protein: 9g Carbs: 26g Fiber: 5g Sugar: 4g Cholesterol: 16mg Sodium: 444mg Notes: Recipe by Lynn (VioLynn), as edited by LuAnn Bermeo, Fast Track recipe editor. Photo is not an exact representation of the recipe. PAGE 15 STARCHY CARBS
16 Ranate s African Samp (Hominy) and Beans with Beef and Greens Submitted by: advocaatje Recipe contributes starchy carbs, as well as a significant amount of protein. An interesting starchy dish, typical of African cuisine, that I would like to introduce to the rest of the world. For vegetarians and vegans, the dish is still tasty and nutritious without the meat and dairy. -Renate (advocaatje) Servings: 10 Serving size: 10 ounces Prep Time: min. Cook Time: 1 hr. to 1 1/2 Soft Shin (Beef): 1 tablespoon olive oil 1 medium white or yellow onion peeled, then diced 2 cloves garlic peeled, then minced 2 teaspoons curry powder 5 whole cloves 3 dried bay leaves 1 pound beef shanks cut in 1-inch slices, then all connective tissue and visible fat trimmed Water as needed to cover beef shanks Samp (Hominy) and Beans: 4 (15-ounce) cans hominy rinsed, then drained 2 (15-ounce) cans light red beans (or Roman beans) rinsed, then drained 1 medium white or yellow onion chopped 3 cups water Morogo (Greens): 1 tablespoon olive oil 1 medium onion chopped 5 to 6 ounces spinach (or Swiss Chard) rinsed, drained, then coarsely chopped 1 cup evaporated nonfat milk 2 teaspoons natural peanut butter 1/4 teaspoon (or to taste) ground nutmeg Final Seasonings (optional): To taste ground black pepper To taste salt Step 1 (Beef): In a large skillet, heat the olive oil over medium-high heat. Add the chopped onions; sauté until tender. Stir in the minced garlic, curry powder, cloves and bay leaves; continue sautéing another minute or two to develop flavor. Add the beef; sear quickly on the first side, then turn and sear on the second side. Add just enough water to cover the beef; reduce the heat to medium-low, then cover the skillet and cook gently for about 45 minutes to 1 hour and 15 minutes, or until the meat is falling apart. (Check the level of the water periodically, adding just enough to keep the beef covered, if necessary). Meanwhile, proceed to Steps Two and Three. CONTINUED NEXT PAGE STARCHY CARBS PAGE 16
17 Ranate s African Samp (Hominy) and Beans with Beef and Greens Step 2 (Hominy and Beans): As soon as the beef is cooking, in a medium saucepan, combine all the ingredients; bring to a boil over medium-high heat, then reduce the heat to medium-low and cook gently until the beef in the skillet is done, stirring occasionally to prevent sticking. (The mixture will tend to stick more as the liquid cooks off). If most of the liquid has cooked off before the beef is done, remove the saucepan from the stove. Step 3 (Greens): As soon as the hominy and beans are cooking, in a second medium skillet, heat the olive oil over medium-high heat. Add the chopped onion; sauté until tender. Stir in the selected greens and milk; reduce the heat to medium-low, then cook until creamy. Stir in the peanut butter until smooth; continue cooking gently for about 15 minutes. Season to taste with nutmeg. To complete the dish, drain the cooked beef (reserving the broth, if desired, in a separate container for later use); place the drained beef, hominy and beans, and creamed spinach in a large serving bowl; stir gently until well mixed. Remove bay leaves. If desired, season to taste with salt and pepper. Serve hot. Refrigerate leftovers. Notes: Although the broth is not used in Samp and Beans, it may be made into gravy for use with other dishes by whisking in 1 tablespoon of cornstarch for each cup of liquid, then cooking until thickened. Season gravy to taste. The Nutrition Profile does not include added salt. Recipe edited by LuAnn Bermeo, Fast Track recipe editor. STARCHY CARBS Calories: 283 Fat: 7g Protein: 20g Carbs: 35g Fiber: 8g Sugar: 8g Cholesterol: 28mg Sodium: 512mg PAGE 17
18 FAST TRACK ORIGINAL RECIPES
19 Low fat Shepherds Pie Servings: 6 Potato Topping: 1 pound potatoes, peeled and cut into chunks 2 cloves garlic, peeled 1 cup fat free cottage cheese (added after potatoes and garlic are cooked) To complete potato topping, drain water, leaving potatoes and garlic in the saucepan. Add cottage cheese and mash until smooth. Pipe or drop potato mixture by spoonfuls evenly over the filling. Bake shepherds pie minutes, or until filling is bubbly hot and potatoes have begun to brown. Meat and Veggie Filling: 1 pound extra lean ground beef 2 tablespoons flour 3/4 cup low sodium beef broth 1 tablespoon ketchup 1 cup chopped broccoli 1 cup diced carrots 1 cup frozen peas, thawed 1 cup chopped green peppers Nutritional Information: Serving Size: 1/6th of pie Calories: 264 Fat: 13 g Protein: 16 g Carbs: 21 g Fiber: 3 g Sugar: 10 g Cholesterol: 52 mg Sodium: 376 mg Preparation: Preheat oven to 375 degrees. Place potatoes and garlic in a large saucepan and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover and simmer for minutes, or until potatoes are soft. Meanwhile, prepare filling. To make filling, brown ground beef in a large skillet over medium-high heat, stirring occasionally. Stir in flour and cook 1 minute. Stir in broth and ketchup, continue cooking until mixture bubbles and thickens, stirring occasionally. Also, place veggies in a large microwave-safe plastic bag, then seal bag and poke several times with a fork. Microwave on High for 3 minutes. Stir veggies into beef mixture and cook for 5 minutes, stirring occasionally. Spread filling into an 8-inch square baking dish. PAGE 19
20 Stir Fried Beef and Vegetables Servings: 6 1/3 cup low fat/low sugar Italian dressing 1 tablespoon reduced sodium soy sauce 1/4 teaspoon ground ginger 1 cup small broccoli florets 1/2 cup coarsely chopped onions 1 cup chopped mushrooms 1/2 cup sliced green onions 1 1/2 pounds lean steak, cut into 1/2 inch strips Preparation: Combine Italian dressing, soy sauce and ginger in a bowl. Set aside 2 tablespoons of the dressing mixture. Combine remaining dressing mixture, broccoli and onion in a large skillet, then cook over medium heat until vegetables are just tender, stirring occasionally. Add mushrooms and green onions and cook for 5 more minutes. Remove vegetable mixture from skillet and keep warm. Combine remaining dressing mixture and beef in skillet, then cook on high for 5 minutes, or until meat is cooked through, stirring constantly. Return vegetables to skillet and warm. Goes well with brown rice. Nutritional Information: Serving Size: 3/4 cup Calories: 179 Fat: 6 g Protein: 26 g Carbs: 4 g Fiber: <1 g Sugar: 2 g Cholesterol: 54 mg Sodium: 352 mg Venison Meatballs Servings: 4 1 pound lean ground venison 1/2 small yellow onion, minced 1 medium carrot, grated 1 egg white 1/2 teaspoon cumin Preparation: Place all ingredients in a large bowl and mix well. Divide mixture into sixteen equal parts, then form each part into a small ball. Bring water to a boil in a saucepan. Place meatballs in a single layer in a steamer basket, then cover and steam for 10 minutes or until cooked through. Serve with your favorite low sugar/low fat sauce. Nutritional Information: Serving Size: 4 meatballs (without sauce) Calories: 206 Fat: 9 g Protein: 26 g Carbs: 3 g Fiber: <1 g Sugar: 1 g Cholesterol: 91 mg Sodium: 115 mg PAGE 20
21 Venison Satay Servings: pound venison, sliced in 1/4 inch thick strips Marinade: 1/3 cup low sodium soy sauce 2 tablespoons toasted sesame seeds 2 garlic cloves, minced 2 teaspoons ginger, minced 2 teaspoons sesame oil 2 teaspoons rice vinegar 1 teaspoon sugar substitute 1/2 teaspoon white pepper Preparation: Combine marinade ingredients in a large zip lock bag, then seal bag and mix well. Add deer meat to bag and reseal. Marinate in refrigerator for 1 hour. Place meat on skewers, then grill on medium-high heat until fully cooked. Nutritional Information: (Based on 8 skewers) Serving Size: 1 skewer Calories: 98 Fat: 3 g Protein: 14 g Carbs: 3 g Fiber: <1 g Sugar: <1 g Cholesterol: 48 mg Sodium: 384 mg PAGE 21
I hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love!
The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we
More informationBariatric Recipes. Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track.
Bariatric Recipes Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track. Grilled Mustard Chicken Lime Basil Grilled Chicken Barbecue Roast Fish Italian
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice
HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationServe soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.
Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More informationPECAN CRUSTED TILAPIA
20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk
More informationPER SERVING (entire recipe) 291 calories, 10g fat, 955mg sodium, 17g carbs, 5g carbs, 4g fiber, 31g protein
Beef Strogataki PER SERVING (entire recipe) 291 calories, 10g fat, 955mg sodium, 17g carbs, 5g carbs, 4g fiber, 31g protein Cook: 20 minutes 1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodles 4
More informationCODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
More informationWeek 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes
Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing
HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein
More informationVeal Recipe. Veal Calzone. Ingredients: instructions: Nutritional Information per serving:
Veal Calzone makes 6 portions 24 ounces Veal, ground Salt to taste 1-1/2 cups Onions, chopped fine 3 Tablespoons Vegetable oil 2 Tablespoons California-style garlic pepper with red bell and black pepper
More informationArtichoke & Spinach Stuffed Chicken
Artichoke & Spinach Stuffed Chicken 6 (6 ounce) boneless skinless chicken breasts 1 (8 ounce) package cream cheese, softened 1 packet Artichoke & Spinach Warm Dip Mix 12 bacon slices 1 teaspoon Garlic
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationROTINI CHICKEN CASSEROLE
ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat
More informationComfort Food Classics
Comfort Food Classics MUSHROOM AND BLACK BEAN TORTILLA CASSEROLE Sauteed mushrooms, cooked black beans, and store-bought salsa are layered with corn tortillas in a baking dish to create this Tex-Mex-inspired
More informationRecipe Selection. Smart Choices for WIC
This recipe book is made up of recipes that have been demonstrated and sampled in Delaware WIC clinics as a result of a joint project between the Food Bank of Delaware and the Delaware WIC. It is designed
More informationCozy 10 Meals & More Collection recipes
Creamy Chicken Stew 1¼ lbs. boneless skinless chicken thighs, cut into 1-inch strips 16 oz. jar garlic and Parmesan Alfredo pasta sauce 1 cup water 2 tsp. Garlic Garlic Seasoning 1 Tbsp. Onion Onion Seasoning
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationRecipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013
Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes
More informationMenu Ideas and Recipes
Menu Ideas and Recipes We do not have to follow a set menu for dinners at the shelter, but are providing some meal ideas and recipes as a resource in case persons preparing meals would like a pre-planned
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationEarth Day Recipes. Earth Day Cookies
Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie
HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and
More informationMENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
More informationCrock Pot Chicken Burrito Bowls
Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationPRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each
MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in
More information6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf
BEEF RECIPES TABLE OF CONTENTS 3 Beef and Vegetable Kebabs Beef Enchiladas Beef Lettuce Tacos Beef Stew 4 Black Bean and Beef Chili with Cilantro, Lime and Avocado Salsa Black Bean, Steak and Avocado Salad
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 GLUTEN FREE- 09/21/2018. Gluten Free- One Pot Turkey Spaghetti
GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken
More informationHealthy Christmas Holiday Recipe Book
Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin
More informationRecipe: Spanish Eggs 1 hour preparation and cook time Serves 4 Ingredients:
RECIPE Make It a Date Lesson 1 The Big Picture Consider scrambling things up with a little egg dish. Eggs are so simple and when prepared correctly, they can be very tasty (even for dinner)...and healthy,
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationApple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.
Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationFlourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationSummertime Vegetarian Menu Plan
Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationAll Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
More informationHerbed White Cheddar Mac and Cheese
Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)
More informationCelebrate National Nutrition Month with Delicious, Healthy Recipes
Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
More informationBaked Winter Squash. Number of Servings: 3
Baked Winter Squash Number of Servings: 3 1 large butternut squash peeled, seeded and cut into 1-inch chunks (see tip) 3 tablespoons extra-virgin olive oil, divided ¼ teaspoon freshly ground pepper, divided
More informationSummer Recipes SWISHY, FISHY TASTY TUNA BURGERS
Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More informationDinner Salad Spinach, Romaine, and Strawberries with Balsamic Vinaigrette
Breakfast Egg, Spinach, and Bacon Sandwiches Lunch Spill-the-Beans Minestrone Dinner Salad Spinach, Romaine, and Strawberries with Balsamic Vinaigrette Entrée Turkey Fajitas Side Dish Rice and Vegetable
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet
SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato
More informationComfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts.
Comfort Recipes Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Egg Dishes Baked Eggs...2 Egg Omelet with Cottage
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationFRESH FROM THE GARDEN:
Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup
More information%FMJDJPVT %*"#&5&4 3&$*1&4
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
More informationGREEN POWER CHOPPED SALAD
GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green
More informationIs It Snacktime Yet?
Is It Snacktime Yet? We all like snacks, but healthful, good-tasting snacks aren t always easy to find. Most are filled with fat and non-nutritious calories and don t offer much beyond a quick jolt of
More informationASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH
MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery
More informationFruit and Vegetables Recipes Grilled Pineapple
Master Nutrition program Fruit and Vegetables Recipes Grilled Pineapple 1 fresh pineapple, peeled, cored, sliced 1-inch thick ½ cup brown sugar 2 T. lemon juice ¼ tsp. cinnamon Combine brown sugar, juice
More informationBaked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationEasy Peasy Pasta. Prep Time: 20 minutes Serves: 6
Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped)
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More information7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.
Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad
HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationBTA (Bacon, Tomato, Avocado) Egg Mug
BTA (Bacon, Tomato, Avocado) Egg Mug PER SERVING (entire recipe): 175 calories, 7.25g fat, 831mg sodium, 8.5g carbs, 3g fiber, 3.5g sugars, 19.5g protein Cook: 5 minutes 2 tablespoons precooked real crumbled
More informationClassic Menu-Mailer Shopping List Six Servings
Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash
More informationI hope you enjoy this comprehensive list of healthy recipes and that you achieve excellent results with the foods you love!
The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we
More informationProduce Produce protein. Pantry
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
More informationSkillet Chicken Parmesan. Mexican Chicken
Skillet Chicken Parmesan Mexican Chicken 6 Skinless, boneless chicken breast halves (about 1 ½ lbs.) Hint: it is easier to use chicken tenders 1 ½ cups spaghetti sauce ¼ cup grated Parmesan cheese 1 ½
More informationcheesy sausage jalapeño hash brown bake
cheesy sausage jalapeño hash brown bake A spicy classic the whole family will love! 5 minutes hour 30 minutes servings Small yellow onion, chopped 4 cups Cubed Italian or French bread, crusts removed 3
More informationLow Carb & Tasty Recipes
Low Carb & Tasty Recipes My name is Amelia Easterbrook and I am a senior studying Public Health and Nutrition at the University of Nevada, Reno. As part of my curriculum, I have had the wonderful opportunity
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts
HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan
More informationTurkey Roll Sautéed Green. Stuffed. Beans. PRODUCE Onions Green beans 1# Garlic
Stuffed Turkey Roll Sautéed Green Beans Chicken Artichoke Linguine Sloppy Joes Roasted French Fries Creamy Clam Chowder Smothered Round Steak 2014 http://www.makedinnereasy.com Grocery List for the week
More informationHealthy Living A-Z: Salad Essentials TOSSED SALADS
TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey
More informationMENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli
PREP MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Directions Full Recipe. Banana Almond Butter
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationSERVES 2 SCROLL DOWN FOR 4-SERVING MENU
SERVES 2 SCROLL DOWN FOR 4-SERVING MENU Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationOriental Chicken Tenders Curried Peanut Chicken
Oriental Chicken Tenders Curried Peanut Chicken 1 c. soy sauce 1/3 c. sugar 4 tsp. vegetable oil 1 1/2 tsp. ground ginger 1 tsp. five spice powder 2 bunches green onion 16 chicken tenders (approx. 2 lbs.)
More informationAppetizers and Snacks
Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼
More informationHelp Your Diabetes: Menu & Recipes for Week 2
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More informationWHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org
WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationSMALLER FAMILY DAY 2 DAY 6. Smaller Family- Easy Hamburgers and Famous. Ground Turkey Meatloaf Secret Sauce
SMALLER FAMILY- 07-13-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Easy Homemade Lasagna Smaller Family- Pizookie DAY 2 Smaller Family- Sesame Asian Steak Skewers DAY 3 Smaller Family Blackened Salmon
More information