Presents
85Fat-BurningDietMealRecipes
ToHelpYouLoseWeightFaster
andStayFullLonger
(c)201620/20Cookbooks
Allrightsreserved.
Everyefforthasbeenmadetoensurethattheinformationinthis
bookwascorrectatpresstime.Theauthorandpublisherdisclaim
liabilitytoanypartyforanyloss,damage,ordisruptioncausedby
errorsoromissions,whethersucherrorsoromissionsresultfrom
negligence,accident,oranyothercause.
CONTENTS
Bakedhaddockandmushroomopen-facedsandwich
Blackenedcatfishwithremouladeandroastedcornonthecob
Catfishcevichewithsweetpotatowedges
Cheese-andturkey-filledspaghettisquashboats
Chickenrouladewithalmondcrustandspinachpotatostuffing
Chickenwithcashewsandricepilaf
Chickenwithpennepastaandasparagus
Chickpeaandroastedredpeppersalad
Chickpeaandvegetablesaladsandwiches
Chickpeasaladwithmintandbulgur
Chickpeasandeggwhiteswithspinachandtomato
Creamy,lemonyshrimpandpastasalad
Curriedchickenandplumcouscousstew
Fishcurry,Indian-style,withriceandspinach
Grilledchickenbreastswithcornapplerelish
Grilledcuminchickenbreastswithsweetpotatocoleslaw
Grilledgrouperwithmangosalsaandmixedgreens
Grilledsalmonwithcucumberdillsalad
Herb-crustedhalibutwithsauteedbokchoy
Italian-styleturkeymeatballsandspaghetti
Lemongrilledcodwithasparagusandwildrice
Marinatedsalmonwithbroccoliandrice
Mediterranean-stylemahimahiandbarleysalad
Oven-friedchickenbreastsandvegetables
Poachedsalmonwithalmondcouscous
Roastedsalmonwithleeksandfingerlingpotatoes
Rosemarydijonchickenbreastswithcornandbrusselssprouts
Shrimpskewerswithorange-plumcouscous
Stir-friedchickenwithcabbage,chilepaste,andsobanoodles
Tandoori-stylechickenandcucumberpita
Scrambledtofu,tomatoandspinach
No-bakeoatmeal,raisin,andpeanutbutterballs
Roastedpeachfrozenyogurtwithtoastednutsandoats
Rosemarypotatochipswithspinachdippingsauce
INTRODUCTION
Eatingtoloseweightdoesn’thavetobeboring,expensive,tasteless
ordifficult.Everythingyouneedtomake20/20Cookbooks’85fat-
burningrecipescanbefoundatyourlocalsupermarket,andthere’s
noneedtobuyorganicorpremiumbrandfoodsunlessyouwantto.If
youstockyourpantrywiththekeyfoodsdescribedbelow,grocery
shoppingandmealprepwillbeabreeze!
WhyAllCaloriesareNotAlike:
TheHiddenPowerofBioactiveFoods
Peopleoftensaythattheformulaforweightlossissimple:aslongas
youtakeinfewercaloriesthanyouexpend,itdoesn’tmatterwhat
kindoffoodsyoueat.Acalorieisacalorie,theysay.
Butthat’snotexactlytrue.
Somefoodshavewhat’sknownasametabolicadvantageandwill
producegreaterweightlossthanotherfoodsthathavetheexactsame
numberofcalories.
Firstofall,therearesomefoodsthatreducetheamountofenergy
(calories)weabsorbfromwhatweeat.Studieshaveshown,for
example,thatdietarycalciumlowerstheabsorptionoffat,andhence
calories.
Notonlythat,buttherearealsospecificfoodsthatpumpupour
metabolismmorethanotherfoodsdo.Anytimeweeat,ourbodies
experiencewhat’sknownasdiet-inducedthermogenesis—anincrease
inheatproduction(andhencecalorie-burning)whilewedigestour
food.Dependingonthefood,thisincreasecanbeasmuchas10-15%
ofourcalorieintake.Emergingresearchsuggeststhatchoosingfoods
withahighthermogenicprofile,likehotchilis,canleadtogreater
weightloss.
Lastly,somefoods,especiallyonesrichinfiber,increaseourfeelings
ofsatiety,orfullness,leadingustoeatfewercaloriesandmakingus
morelikelytosticktoourdiet.Someofthemalsoincreaseour
expenditureofcaloriesorreduceourabsorptionofthem,givingus
evenmorebangforourcaloricbuck.
Alloftherecipesinthisfat-burning20/20cookbookcombinefoods
thatemergingresearchsuggestshavethemetabolicadvantagesjust
described:
NutslikeAlmonds,Pistachios,andWalnutsarediet
powerhouses,combiningahighsatietyindexwithpoorcalorie
absorptionandstrongthermogeniceffects.Somestudieshavealso
shownthatpeoplewhoincludenutsinmoderationsticktotheir
dietsbetterthanpeoplewhodon’t.
Eggsareaproteinshowntopromotesatiety.
Yogurt&Wheyaredairyproteinsshowntoenhancediet-induced
thermogenesisandtoencouragefeelingsofsatiety.Yogurt’s
acidityalsoleadstohigherbioavailabilityofcalcium,whichhas
beenlinkedwithreducedfatabsorption.Inaddition,recentstudies
haveproposedthattheprobioticsinyogurt,bysupportinga
healthygutmicrobiota,mayhaveanaddedroletoplayinweight
control.
Applesarerichinsatiatingfiberandhavebeenshowntoleadto
greaterweightlosswhencomparedcalorie-for-caloriewithother
fruitsandfoods,suggestingthatapplespossessaparticular
metabolicadvantagethatisn’tyetfullyunderstood.
LeafyGreens,whenconsumedaspartofameal,havebeen
showntoleadtoareducedoverallcalorieconsumptionand
enhancedfeelingsoffullness.
RyeandOtherWholeGrainspromotefeelingsofsatiety.
OliveOilappearsfrompreliminaryresearchtohaveaneven
higherdiet-inducedthermogenesiseffectthandairyproducts.
CoconutOilisamedium-chaintriglycerideshowninstudiesto
haveweight-loss-enhancingeffects,mostlikelyviaitsstimulation
ofbothfatoxidationandenergyexpenditure.
RaisinsandOtherDriedFruitslikeprunesarerichindietary
fiberandhavebeenshowntoreducefoodintakeandincrease
satiety.
FishlikeCod,andOtherSeafood,whenincludedasaregular
partofaperson’sdiet,havebeenshowntoleadtomoreweight
lossthanseafood-freedietscontainingthesamenumberof
calories.
LegumeslikeChickpeas,Beans,Lentils,andPeanutsarehigh
inproteinandfiberandpromotesatietyand,accordingtoatleast
onecasestudy,reduceoverallfoodconsumption.
SeasoningslikeDijonMustardandHotChiliPeppers,recent
studiessuggest,mayreducecalorieabsorptionandincreasediet-
inducedthermogenesis.
Althoughgreenteaisnotusedaningredientinanyrecipeshere,
itscaffeineandcatechincontentisbelievedtoincreaseboth
thermogenesisandfatoxidation,makingitanexcellentbeverage
choice.
ImportantNotesonSaltandSugar
Lately,therehasbeenanincreasingcallforrecognizingthedangers
ofsaltandsugarinthediet.Bothhavebeenlikenedtoaddictionsand
implicatedintheglobalobesityepidemic.Saltconsumptionhaslong
beenrecognizedasasignificantfactorinthedevelopmentof
cardiovasculardiseasebutisonlynowbeginningtobeseenasa
potential,independentriskfactorforweightgainandobesityaswell.
Therecipesinthisbook,therefore,donotcallfortheadditionofany
saltorsugar(orrefinedcarbohydratesingeneral)andrelyprimarily
onwholefoodsintheirnaturalstate.Flavorfulherbsandother
seasoningsareusedtoenhancethetasteofthemeals,butforthose
newtoalow-saltdiet,manyoftherecipeswilllikelyseembland.
Thegoodnewsisthatstudieshaveshownthat,overtime,peoplewho
adoptandsticktoalowersodiumdietwilllearnnotonlytotolerate
buttopreferlesssaltintheirfood.
Speaktoyourdoctorbeforestartingthisoranydietaboutyour
individualnutritionalneedsandgoals.
SelectedReferences
ThermogenesisandSatiety
FeinmanRDandFineEJ.“‘Acalorieisacalorie’violatesthesecond
lawofthermodynamics.NutrJ.2004Jul28;3:9.
RebelloCJetal.“Dietarystrategiestoincreasesatiety.”AdvFood
NutrRes.2013;69:105-82.
AstrupAetal.“Canbioactivefoodsaffectobesity?”AnnNYAcad
Sci.2010Mar;1190:25-41.
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodsto
promoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.
2014Nov;17(6):596-604.
NutslikeAlmonds,Pistachios,andWalnuts
MattesRDandDreherML.“Nutsandhealthybodyweight
maintenancemechanisms.”AsiaPacJClinNutr.2010;19(1):137-
41.
Eggs
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodsto
promoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.
2014Nov;17(6):596-604.
Yogurt&Whey
BendtsenLQetal.“Effectofdairyproteinsonappetite,energy
expenditure,bodyweight,andcomposition:areviewoftheevidence
fromcontrolledclinicaltrials.”AdvNutr.2013Jul1;4(4):418-38.
EalesJetal.“Isconsumingyoghurtassociatedwithweight
managementoutcomes?Resultsfromasystematicreview.”IntJ
Obes(Lond).2015Oct7.
JacquesPFandWangH.“Yogurtandweightmanagement.”AmJ
ClinNutr.2014May;99(5Suppl):1229S-34S.
Apples&OtherFruits
HysonDA.“Acomprehensivereviewofapplesandapple
componentsandtheirrelationshiptohumanhealth.”AdvNutr.2011
Sep;2(5):408-20.
LeafyGreens&OtherVegetables
McGraw,Dr.Phil.The20/20Diet:TurnYourWeightLossVisionInto
Reality.BirdStreetBooks,2015.
RyeandOtherWholeGrains
RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodsto
promoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.
2014Nov;17(6):596-604.
OliveOil
AustelAetal.“WeightlosswithamodifiedMediterranean-typediet
usingfatmodification:arandomizedcontrolledtrial.”EurJClin
Nutr.2015Aug;69(8):878-84.
CoconutOil
St-OngeMPetal.“Medium-chaintriglyceridesincreaseenergy
expenditureanddecreaseadiposityinoverweightmen.”ObesRes.
2003Mar;11(3):395-402.
RaisinsandOtherDriedFruits
AndersonJWandWatersAR.“Raisinconsumptionbyhumans:
effectsonglycemiaandinsulinemiaandcardiovascularriskfactors.”
JFoodSci.2013Jun;78Suppl1:A11-7.
FishlikeCod,andOtherSeafood
RamelA,JonsdottirMT,andThorsdottirI.“Consumptionofcodand
weightlossinyoungoverweightandobeseadultsonanenergy
reduceddietfor8-weeks.”NutrMetabCardiovascDis.2009Dec;
19(10):690-6.
ThorsdottirIetal.“Randomizedtrialofweight-loss-dietsforyoung
adultsvaryinginfishandfishoilcontent.”IntJObes(Lond).2007
Oct;31(10):1560-6.
LegumeslikeChickpeas,BeansandLentils
McCroryMAetal.“Pulseconsumption,satiety,andweight
management.”AdvNutr.2010Nov;1(1):17-30.
GreenTea
TürközüDandAcarTekN.“AMinireviewofEffectsofGreenTea
onEnergyExpenditure.”CritRevFoodSciNutr.2015Jun19.
Seasonings
GregersenNTetal.“Acuteeffectsofmustard,horseradish,black
pepperandgingeronenergyexpenditure,appetite,adlibitumenergy
intakeandenergybalanceinhumansubjects.”BrJNutr.2013Feb
14;109(3):556-63.
Salt
GrimesCAetal.“Dietarysaltintake,sugar-sweetenedbeverage
consumption,andobesityrisk.”Pediatrics.2013Jan;131(1):14-21.
MaY,HeFJ,andMacGregorGA.“Highsaltintake:independentrisk
factorforobesity?”Hypertension.2015Oct;66(4):843-9.
TekolY.“Saltaddiction:adifferentkindofdrugaddiction.”Med
Hypotheses.2006;67(5):1233-4.
Sugar
IflandJRetal.“Refinedfoodaddiction:aclassicsubstanceuse
disorder.”MedHypotheses.2009May;72(5):518-26.
LUNCHANDDINNERRECIPES
Bakedhaddockandmushroomopen-facedsandwich
Makes2servings
Ingredients
Proteins:
haddock,8oz
VegetablesandFruits:
mushrooms,3oz,button,chopped
shallots,1shallot,minced
redleaflettuce,2handfuls
lemons,1/2lemon,cutintowedges
Starch:
bread,wholegrainrye,2pieces
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
pepper,black,1/4tsp
chilipowder,chipotle,1/8tsp
parsley,4sprigs
Instructions
1. Heatoliveoilinaskilletovermediumheat.Addmushroomsandshallots.
Cookfor5minutesoruntiltender.Addgarlicandcookforanotherminute.
2. Seasonthehaddockwithblackpepperandchilipowder.
3. Coverabakingdishwithnonstickfoilorparchmentpaper.Placethefishin
thedish,thentopwiththemushroomshallotmixtureandfinallytheparsley.
4. Bake,covered,for30-35minutes,untilthefishisflakyandtender.
5. Topeachpieceofryebreadwithredleaflettuce.Placethefishandtoppings
onthelettuceandservewithlemonwedgesontheside.
Blackbeanandavocadotortillas
Makes2servings
Ingredients
Proteins:
beans,2/3cup,black,canned,reducedsodium,drained,rinsed
yogurt,Greek,plain,nonfat,3oz(about1/3cup)
VegetablesandFruits:
tomatoes,1cup,diced
jalapenopeppers,1/2small,seedsremoved,dicedfinely
limes,2limes,small
Starch:
corntortillas,wholegrain,4tortillas
Fats:
avocado,1/2avocado,peeledandpitted
oliveoil,extravirgin,1/2tsp
Seasonings:
garlic,2cloves,minced
cumin,1tsp
chilipowder,chipotle,1/2tsp
scallions,1bunch,sliced
cilantro,1tbsp,fresh,chopped
Instructions
1. Sliceavocadoandtosswiththejuicefrom1/2lime.Setaside.
2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Sautegarlicfor
1minute.Addbeans,tomatoes,jalapenopepper,cumin,andchilipowder.
Reduceheattosimmeringandcookfor10minutes.
3. Meanwhile,warmtortillasbypilingtheminastack,wrappingthestackwith
aluminumfoil,andplacinginanovenpreheatedto375for10-15minutes.
4. Spoonbeanmixtureintotortillasandtopwithavocado,scallions,Greek
yogurt,andcilantro.
Blackbeancakes
Makes2servings
Ingredients
Proteins:
beans,1cup,black,canned,reducedsodium,drained,rinsed
VegetablesandFruits:
limes,1smalllime
babymixedgreens,2cups
Starch:
ryeflakes,wholegrain,1/4cup
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
scallions,2tbsp,choppedfinely
cilantro,1tbsp,fresh,chopped
cumin,1/2tsp
pepper,crushedred,1/8tsp
garlic,1clove,minced
dijonmustard,1/4tsp
pepper,black,1/4tsp
Instructions
1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrown.
2. Mashblackbeansusingaricer,foodprocessor,orblender.Inamedium
bowl,combineblackbeans,ryeflakes,scallions,cilantro,cumin,crushedred
pepper,andgarlic.
3. Formblackbeanmixtureinto2cakesofequalsize.Overmedium-highheat
inamediumskillet,heat2tspoliveoil.Addthepattiesandcookfor3
minutesoneachside.
4. Combine2tspoliveoilwith1-1/2tspfreshlimejuice,dijonmustard,and
blackpepper.Tosswithbabygreens.
Blackbeanpastasalad
Makes2servings
Ingredients
Proteins:
beans,1cup,black,canned,reducedsodium,drained,rinsed
VegetablesandFruits:
tomatoes,1cup,grape,halved
cucumbers,1small,diced
jalapenopeppers,1/4seeded,minced
limes,1small
Starch:
pasta,wholegrain,1/2cup,rotini,dry,uncooked
Fats:
avocado,1/2avocado,peeled,diced
Seasonings:
scallions,2tbsp,sliced
cilantro,1tbsp,chopped
vinegar,cider,1tbsp
dijonmustard,1tsp
garlicpowder,1/2tsp
pepper,black,1/4tsp
Instructions
1. Cookpastainboilingwateruntilaldente,about9-11minutes.Drainand
cool.
2. Inalargebowl,combinethebeans,tomatoes,cucumbers,jalapenopepper,
avocado,scallions,andcilantro.
3. Cutlimeinhalf.Zestandjuiceonehalf.Inasmallbowl,combinethelime
zestandjuicewiththevinegar,dijonmustard,garlicpowder,andblack
pepper.
4. Addpastaanddressingtobeanmixture.
5. Cutremaining1/2limeinhalfandserveasagarnish.
Blackbeansandrice
Makes2servings
Ingredients
Proteins:
beans,1cup,black,canned,reducedsodium,drained,rinsed
VegetablesandFruits:
onion,1small,diced
bellpeppers,1small,red,seededanddiced
Starch:
rice,wholegrainbrownorwild,1/4cup,raw,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
water,1/4cup
dijonmustard,1tsp
chilipowder,chipotle,1/2tsp
cumin,1/4tsp,ground
oregano,1/4tsp,dried
corianderseed,1/4tsp,ground
pepper,crushedred,1/8tsp
Instructions
1. Preparewhole-grainorwildriceaccordingtopackagedirections.
2. Whilethericecooks,heatoliveoilinamediumsaucepanovermedium-high
heat.Addonionandbellpepper.Cook,stirringoccasionally,untiltender,
about8minutes.Addgarlicandcontinuecookingforoneminute.
3. Addwater,dijonmustard,chilipowder,cumin,oregano,coriander,crushed
redpepper,andbeans.
4. Bringtoaboil,thenreducetosimmer.Coverandcookfor10minutes.Serve
atoptherice.
Blackenedcatfishwithremouladeandroastedcornon
thecob
Makes2servings
Ingredients
Proteins:
catfish,6oz,fillet
yogurt,Greek,plain,nonfat,1/4cup
VegetablesandFruits:
shallots,1tbsp,choppedveryfinely
pickles,gherkin,1tbsp,chopped
romaine,6hearts
Starch:
corn,1largeear(8-9”long),cleanedandcutinhalf(or2frozenmini
ears)
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1-1/4tsp
garlic,2cloves,minced
thyme,1-1/2tsp
pepper,cayenne,1-1/4tsp,divided
parsley,1tbsp,fresh,chopped
Instructions
1. Inasmallbowl,combine1tspblackpepper,garlic,shallots,thyme,and1tsp
ofthecayennepepper.Rubontobothsidesofthecatfish.
2. Preparetheremouladebycombiningthepickle,yogurt,parsley,1/4tspof
cayennepepper,and1/4tspblackpepperinasmallbowl.
3. Bringalargepotofwatertoboiling.Placethecornpiecesinthewaterand
cookforabout10minutes,oruntilthecornistender.
4. Heatacastironskilletovermediumheat.Addoliveoiltotheskillet.Cook
catfishfor4minutesonthefirstside,thenflipoverandcookforabout4
moreminutes,untilthefishflakeseasilywithafork.
5. Servethecatfishandcornoverabedofromaineheartswiththeremoulade.
Breadedcodwithwiltedgreens
Makes2servings
Ingredients
Proteins:
cod,8oz
VegetablesandFruits:
lemons,1lemon,cutintowedges
endive,3/4cup,roughlychopped
onion,1/4cup,red,dicedfinely
Starch:
bread,wholegrainrye,2slices
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,cayenne,1/2tsp
parsley,1/4cup
dijonmustard,2tbsp
pepper,black,1/4tsp
Instructions
1. Heatovento250degreesF.Placebreadslicesdirectlyonovenracktodry
out,about1hour.Removefromtheovenandletcool.Useafoodprocessor
orblendertochopbreadslicesintotinycubes(ortearbyhand)
2. Inasmallbowl,mixthecayennepepperandparsleywithdijonmustard.
Brushthemustardmixtureontothetopsideofthecod.Sprinklethebread
crumbsevenlyontopofthemustard.
3. Preheatbroiler.
4. Drizzleanonstickbakingsheetwith2tspoftheoliveoil.Placethefish,
breadcrumbsideup,ontothetray,andpositionabout6”belowthebroiler
element.Cookforabout6-7minutessothatthetoppingbrownsandthefish
justcooksthrough.
5. Whilethefishiscooking,heattheremaining2tspofoliveoilinalargesaute
pan.Addtheonionsandsauteforabout8minutesuntilsoftenedand
browned.Addtheendiveandblackpepperandcookforafewminutesuntil
thegreensarewilted.
6. Servefishandendivewithlemonwedges.
Catfishcevichewithsweetpotatowedges
Makes2servings
Ingredients
Proteins:
catfish,8oz,fillet,diced
VegetablesandFruits:
limes,1lime,juicedandzested
grapefruit,1/2grapefruit,juicedandzested
tomatoes,1small,diced
jalapenopeppers,1/2minced,seedsremoved
Starch:
sweetpotatoes,1smallsweetpotato,5”long
Fats:
avocado,1/4avocado,peeledanddiced
oliveoil,extravirgin,2tsp
Seasonings:
garlic,2cloves,minced
cilantro,1/2tbsp,chopped
cumin,1/4tsp
paprika,1/2tsp
Instructions
1. Combinethecatfish,1/2tsplimezest,1/2tspgrapefruitzest,andallofthe
limeandgrapefruitjuiceinalargeplasticbagorcoveredbowl.Refrigerate
for6hours,turningtwice.
2. Removethefishfromthemarinadeandcombineitinamediumbowlwith
thetomato,jalapeno,avocado,cilantro,cumin,and1tspofoliveoil.
3. Refrigerate,covered,foratleasthalfanhour.
4. Onehourpriortoserving,preheatovento350degreesF.
5. Clean,peel,andslicethesweetpotatolengthwiseintoquarters.Tosswith1
remainingtspofoliveoilanddustevenlywithpaprika.
6. Bakesweetpotatoesonatraylinedwithparchmentpaperornonstick
aluminumfoilfor50minutes.Servewarmoratroomtemperaturewiththe
ceviche.
Catfishgumbo
Makes2servings
Ingredients
Proteins:
catfish,8oz,fillet
VegetablesandFruits:
onion,1small,diced
celery,1/3cup,diced
bellpeppers,1/2green,dicedfinely
tomatoes,1cup,diced
tomatosauce,allnatural,1/4cup
okra,1/2cup,diced,frozen
Starch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwith
wateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1/4tsp
cajunseasoning,3/4tsp
bayleaf,1bayleaf,choppedfinely
garlic,3cloves
dijonmustard,1/2tsp
vegetablebroth,lowsodium,1/2cup
Instructions
1. Inasmallbowl,mixtheblackpepper,cajunseasoning,andbayleaf.
2. Meanwhile,inalargesaucepan,heattheoliveoilovermediumheat.Addthe
onions,celery,andgreenpeppersandcookuntilsoftenedandslightly
browned,about8minutes.Addthegarlicandcontinuecookingforanother
minute.
3. Stirinthedijonmustard,vegetablebroth,tomatoes,tomatosauce,andokra.
Thenaddthecajunseasoningmixtureandstirwell.
4. Bringthepottoaboilandthenreducetosimmering.Cookfor30minutes.
5. Addthecatfishandstir.Coverandsimmerforanadditional20minutes.
Serveoverpreparedrice.
Cheese-andturkey-filledspaghettisquashboats
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,4oz
cottagecheese,lowfatornonfat,1/2cup
VegetablesandFruits:
tomatosauce,allnatural,3/4cup
spaghettisquash,1small
spinach,shredded,2cups
Starch:
corn,2/3cup,kernels,frozen
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
Italianherbseasoning,saltfree,dried,1tbsp
garlic,3cloves,minced
Instructions
1. Preheatovento350.Cutthespaghettisquashinhalf.Removeseeds.Place
thetwohalveswiththecutsidefacinguponabakingsheetlinedwith
nonstickaluminumfoil.Bakefor50minutes,thenletstandfor10minutes.
Scrapesquashstrandsoutcarefullyandsetasideinamediumbowl.
2. Inasmallbowl,mixthetomatosaucewiththeItalianherbseasoning.Over
medium-highheatinalargeskillet,heat2tspoliveoil.Addgarlicandcook
for30seconds.Addspinachandstiruntilwilted,about1minute.Remove
fromheat.
3. Addthespinachmixtureandthecottagecheesetothebowlcontainingthe
squashstrands.
4. Heatremaining2tspoliveoilinthelargeskilletovermedium-highheat.Add
thegroundturkey.Cook,stirring,for4minutesoruntilbrowned.Addthe
seasonedtomatosauceandcorn.Bringtoboil,thenreducetosimmering.
Cookfor4minutes,thenremovefromheat.Gentlyfoldinthespinach,
squash,andcottagecheesemixture.
5. Removesquashfromtheoven,thenincreasetemperatureto425degreesF.
Topsquashhalvesevenlywiththeturkey-squashmixture.Bakefor20
minutes,thenletstandfor10minutesbeforeserving.
Chickenandleekstew
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpieces
VegetablesandFruits:
carrots,1cup,peeledandsliced
leeks,1leek,cleanedwell,trimmedoftoughgreentips,andslicedthinly
mushrooms,1cup,fresh,sliced
celery,2stalks,sliced
Starch:
barley,1/4cup,wholegrain,raw,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
vegetablebroth,lowsodium,1cup
dijonmustard,1tsp
pepper,black,1/4tsp
Instructions
1. Overmedium-highheatinamediumstockpot,heatoliveoil.Addcarrots,
leeks,mushrooms,andceleryandcook,stirringfrequently,for8minutes
untiltender.
2. Addchicken,barley,vegetablebroth,dijonmustard,andblackpepper.Bring
toaboil,thenreducetosimmer.Continuecookinguntilthechickenisno
longerpinkinsideandthebarleyistender,about30minutes.
Chickenandsweetpotatostew
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedchunks
VegetablesandFruits:
beets,1small,peeledanddiced
carrots,1small,peeledanddiced
celery,1stalk,diced
onion,1small,peeledanddiced
endive,1cup,shredded
Starch:
sweetpotatoes,1small,5”long,scrubbedandcubed
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
vegetablebroth,lowsodium,2cups(moreifneeded)
thyme,1/2tsp
bayleaf,1leaf,whole
Instructions
1. Overmedium-highheatinamediumpot,heattheoliveoil.Cookthe
chicken,stirringfrequently,untilbrownedonallsides,about5minutes.
2. Addthebeet,carrot,celery,onion,endive,sweetpotato,thyme,andbayleaf.
Pourenoughvegetablebrothintocover.
3. Bringtoaboil,thenreducetosimmeringandcookfor3hoursuntilthesweet
potatoesandothervegetablesaresoft.
4. Removebayleafandserve.
Chickenrouladewithalmondcrustandspinachpotato
stuffing
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,6oz
cottagecheese,lowfatornonfat,1/4cup
VegetablesandFruits:
babyspinach,2cups
Starch:
potatoes,skinon,1small
Fats:
almonds,2tbsp
oliveoil,extravirgin,2tsp
Seasonings:
garlicpowder,1tsp
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions
1. Scrubpotatoskin,cutpotatoinhalf,andboilinwateruntiltender,about15-
20minutes.Mashwitharicerorpotatomasher.Allowtocool.Microwave
spinachinalargebowlfor3minutesonhigh,oruntilwilted.Letcool.
2. Preheatovento375degreesF.Placechickenbreastbetweentwosheetsof
plasticwrap.Poundwithameattenderizeruntil1/4”thin.Divideintotwo
equal-sizedportions.
3. Pulverizealmondsinafoodprocessor,orcrushbyplacinginaplasticbag
andusingarollingpin.
4. Inamediumbowl,combinecottagecheese,babyspinach,andmashed
potatoeswiththegarlicpowderandblackandcayennepeppers.Mixwell,
thenspoonontocentersofchickenbreasts.
5. Rollupchickenbreaststightlyandplaceonabakingsheetlinedwith
nonstickaluminumfoil.Usetoothpickstosecure.Brushtopsideofbreasts
witholiveoil.Pressalmondsontoexposedpartsofbreasts.
6. Bakefor35minutes,orjustuntilthechickeniscookedthroughwithno
pinknessremaining.
Chickenwithcashewsandricepilaf
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpieces
VegetablesandFruits:
sugarsnappeas,1cup,fresh
plums,dried(prunes),1/4cup
Starch:
rice,wholegrainbrownorwild,1/2cup,raw,uncooked
Fats:
oliveoil,extravirgin,2tsp
cashews,2tbsp,chopped
Seasonings:
garlic,4cloves,minced
ginger,2pieces,1”long,peeledandminced
scallions,8scallions,sliced
vinegar,redwine,2tbsp
vegetablebroth,lowsodium,3/4cup
Instructions
1. Inaresealableplasticbagorcoveredbowl,combinethegarlicwithoneof
thegingerpieces,halfofthescallions,andthevinegar.Addthechicken
piecesandallowtomarinateintherefrigeratorfor30minutes.
2. Preparethericepilaf.Overmedium-highheatinasmallstockpot,heat1/2
tspoliveoil.Addtheotherhalfofthescallionsandtheremainingginger
pieceandsaute,stirring,2minutes.Addthevegetablebroth,driedplums,
andriceandbringtoaboil.Reducetosimmeringandcover.Cookuntilthe
liquidisabsorbedandthericeistender,about35minutes.Letthericestand,
covered.
3. Overmedium-highheatinalargeskillet,heattheremaining1-1/2tspolive
oil.Addthechickenpiecesandsautefor3minutes,oruntilthechickenturns
opaquethroughout.Addthesugarsnappeasandsauteforabout2more
minutes,untilthepeasarecrisp-tender.
4. Servechickenandpeasoverthericepilaf.Sprinklewithcashews.
Chickenwithpennepastaandasparagus
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutinto1”chunks
VegetablesandFruits:
asparagus,8largespears,trimmedandcutinto1”strips
babyspinach,1cup,shredded
Starch:
pasta,wholegrain,2/3cup,dry,uncooked,penne
Fats:
oliveoil,extravirgin,2tsp
Seasonings:
garlic,2cloves,minced
pepper,black,1/2tsp
vegetablebroth,lowsodium,1/2cup
Instructions
1. Cookpastainalargepotofboilingwaterabout8-10minutes,oruntilal
dente.Drainandsetaside.
2. Heataskilletovermediumheat.Addoliveoilandallowtocometo
temperature.Addchickenpieces,garlic,and1/4tspblackpepper.Cook,
stirringoccasionally,untilthechickenisbrownedandcookedthrough.To
checkfordoneness,pokechickenwithaforktomakesurejuicesrunclear.
Removechickenandsetaside.
3. Addvegetablebrothtotheskillet.Addasparagus,shreddedspinach,and1/4
tspblackpepper.Coverandallowasparagustocookfor5-10minutes,or
untiltender.Addthechickenandpastatotheskilletandcontinuecooking
untilrewarmed.
Chickpeaandpotatostew
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),8oz,canned,rinsedanddrained
VegetablesandFruits:
onion,1small,chopped
tomatoes,1medium,cubed
Starch:
potatoes,skinon,1small,cubed
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
cumin,1/2tsp
garlic,3cloves,minced
corianderseed,1/2tsp,ground
vegetablebroth,lowsodium,1cup
pepper,black,1/4tsp
cilantro,1tbsp,fresh,minced
Instructions
1. Inalargesaucepanovermediumheat,sautecumininoliveoilfor10
seconds.Addtheonionandcontinuetocookuntilbrowned,about8minutes.
Addthegarlicandcorianderandcookforanotherminute.
2. Addthevegetablebroth,chickpeas,potato,pepper,and1tspcilantroand
bringtoaboil.Reducetosimmering,cover,andcookuntilthepotatois
tender,about15minutes.
3. Addthetomatothethestewandsimmerabout5moreminutes.Garnishstew
withremainingcilantro.
Chickpeaandroastedredpeppersalad
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsed
VegetablesandFruits:
bellpeppers,1small,red
arugula,1cup,baby
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,1tsp
olives,6olives,pittedandhalved
Seasonings:
vinegar,balsamic,2tsp
dijonmustard,1/4tsp
pepper,black,1/4
Instructions
1. Preheatovento500degreesF.Placethewholeredpepperonabakingsheet.
Cookfor30-45minutes,untilthepepperischarredandfullywrinkled,
turningtwice.Removefrompanandletcool.
2. Rubtheskinfromthepepperwithfingers.Removestemandseeds.Sliceinto
strips1/2”wide.
3. Inamediumbowl,mixtogetheroliveoil,vinegar,dijonmustard,andblack
pepper.Foldinthebabyarugula,chickpeas,androastedredpeppers.
Sprinklewitholivesandservewithryecrisps.
Chickpeaandsweetpotatomasala
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),8oz,drainedandrinsed
VegetablesandFruits:
onion,1small,diced
tomatoes,1medium,chopped
Starch:
sweetpotatoes,1small(5”long)
Fats:
coconutoil,4tsp
Seasonings:
ginger,1”piece,peeledandminced
garlic,2cloves,minced
currypowder,1/2tsp
cumin,1/2tsp
corianderseed,1/2tsp
garammasala,1/4tsp
turmeric,1/4tsp
vegetablebroth,lowsodium,1cup(ormoreasneeded)
Instructions
1. Inalargeskilletovermediumheat,sautegingerandonioninhotcoconutoil
forabout10minutesuntilsoft,translucent,andaromatic.Addgarlicand
sauteforanotherminute.
2. Inasmallbowl,combinecurrypowder,cumin,coriander,garammasala,and
turmeric.Stirintotheskilletmixture.Continuestirringwhileadding
vegetablebrothslowlyuntilthemixturereachesaconsistencylikepaste.
3. Addthesweetpotato,chickpeas,and1cupofvegetablebroth.Reduceheat
tosimmeringandcookforabout10minutesuntilthesweetpotatoistender.
4. Stirinthetomatoesandbringthemixturetoaboil.Cookuntiltheliquidis
theconsistencyofathickgravy.
Chickpeaandvegetablesaladsandwiches
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),8oz,rinsedanddrained
VegetablesandFruits:
onion,1/2small,minced
bellpeppers,1/2small,mincedfinely
carrots,1/2smallcarrot,peeledandjulienned
celery,1/2stalk,large,minced
cucumbers,1/4cup,shredded
Starch:
bread,wholegrainrye,2slices
Fats:
oliveoil,extravirgin,2tsp
Seasonings:
capers,1-1/2tsp
paprika,1/4tsp
chilipowder,chipotle,1/8tsp
pepper,black,1/8tsp
Italianherbseasoning,saltfree,dried,1tsp
vinegar,balsamic,2tsp
Instructions
1. Mixallingredientsexceptchickpeasandbreadtogetherinalargebowland
mixthoroughly.Gentlyfoldinchickpeas.
2. Servechickpeasaladonwholegrainbreadortoast.
Chickpeasaladwithmintandbulgur
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsed
VegetablesandFruits:
tomatoes,2cups,diced
onion,1/2small,dicedfinely
Starch:
bulgur,1/3cup,dry,instant
Fats:
oliveoil,extravirgin,2tsp
almonds,2tbsp,roughlychopped
Seasonings:
vegetablebroth,lowsodium,3/4cup
pepper,black,1/2tsp
orangezest,1tsp
mint,2tbsp,fresh,torn
Instructions
1. Bringvegetablebrothtoboilinamediumsaucepan.Stirinthebulgur.
Removefromheatandcover.Allowbulgurmixturetoswellfor45minutes.
2. Addalmondstoasmallsautepanovermedium-highheat.Cook,stirring
constantlytoturnalmondpieces,untilgoldenbrown.Removealmondsfrom
pan.
3. Mixalmonds,chickpeas,1tspofoliveoil,1/4tspblackpepper,andorange
zestintothebulgur.
4. Inalargebowl,combinetomatoes,onion,1tspoliveoil,mint,1/4tspblack
pepper,andorangezest.
5. Servethetomatomixtureatopthebulgurandsprinklewithalmonds.
Chickpeasandeggwhiteswithspinachandtomato
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),1/2cup,drainedandrinsed
eggwhites,1/4cup
VegetablesandFruits:
shallots,1shallot,slicedthinly
tomatosauce,allnatural,1/4cup
babyspinach,1-1/2cup,fresh
Starch:
bread,wholegrain,2pieces
Fats:
oliveoil,extravirgin,2tsp
pistachios,unsalted,shelled,2tbsp,chopped
Seasonings:
garlic,1clove,minced
rosemary,1tsp,fresh,chopped
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tsp
Instructions
1. Overmediumheat,inalargeskilletheatoliveoil.Addshallotandcookfor2
minutes.Addgarlicandcookanotherminute.Stirinrosemaryandblack
pepper.
2. Inasmallbowl,combinetomatosauceandItalianseasoning.Addseasoned
tomatosauceandchickpeastoskillet.Stirtocombineandreduceheatto
simmer.
3. Sprinklemixtureevenlywithspinachandpistachios.Poureggwhitesevenly
overthemixture.Simmer,withoutstirring,untiltheeggwhitesareset,about
15minutes.
4. Servewithtoastedwhole-grainbread.
Codandpotatocasserole
Makes2servings
Ingredients
Proteins:
cod,8oz
VegetablesandFruits:
onion,1large,dicedfinely
tomatoes,1medium,diced
tomatosauce,allnatural,1/4cup
Starch:
potatoes,skinon,1smallpotato,slicedthinly
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
pepper,crushedred,1tsp
paprika,1tsp
parsley,1tbsp,fresh,chopped
Instructions
1. Cutcodintosmallpiecesandsteam(orboilinwater)for5minutes.
2. Preheatovento375degreesF.
3. Addoliveoiltoamedium-hotsautepan,thenaddonion.Cookonionuntil
tenderandbrown,about8minutes.Addgarlic,crushedredpepper,and
paprikaandcookforanother45seconds.Foldinthetomatoandtomato
sauce.
4. Lineasmallcasseroledishwithnonstickaluminumfoilorparchmentpaper.
Createabaselayerwithhalfofthepotatoslices,thenlayerthecodontopof
it.Topwiththeremainingpotatoslices.
5. Pourtheonionmixtureoverthedishsoitcoverseverythingevenly.
6. Bakefor45minutesuntilthepotatoslicesaretender.Garnishwithparsley
andserve.
Codmarinarawithlinguine
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet
VegetablesandFruits:
onion,1/2small,choppedfinely
tomatosauce,allnatural,1/2cup
tomatoes,1cup,fresh,chopped
Starch:
pasta,wholegrain,2ozdryweight,preparedaccordingtopackage
directions
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tsp
bayleaf,1leaf,choppedfinely
Instructions
1. Inamediumsaucepanovermediumheat,sautetheonioninoliveoilfor
about5minutes.Addthegarlicandsautefor1minutemore.Stirinthe
tomatosauce,tomatoes,blackpepper,bayleaf,andItalianherbseasoning.
2. Lineabakingdishwithnonstickfoilorparchmentpaper.Pourhalfofthe
sauceintothepan.Placethefishontop,thencoverwiththeremainingsauce.
3. Bakefor30minutesoruntilthefishflakeseasilywithafork.
4. Serveoverpreparedlinguine.
Creamy,lemonyshrimpandpastasalad
Makes2servings
Ingredients
Proteins:
yogurt,Greek,plain,nonfat,2tbsp
shrimp,7oz,thawed(iffrozen),peeled,anddeveined
VegetablesandFruits:
lemons,1lemon,small,halved
broccoli,1cup,fresh,chopped,raw
Starch:
pasta,wholegrain,2/3cup,dry,uncooked,penne
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
dijonmustard,1-1/2tsp
garlic,4cloves,minced
pepper,black,1/2tsp
scallions,1/4cups,chopped
Instructions
1. MixGreekyogurt,juicefrom1/2lemon,dijonmustard,garlic,and1/4tsp
blackpeppertogether.
2. Cookpenneinalargepotofboilingwaterforabout8-10minutes,oruntilal
dente.Drain.Rinseundercoldwatertocool.Tosswithyogurtdressing.
3. Preheatovento450degreesF.
4. Tossshrimpwitholiveoiland1/4tspblackpepper.Bakeshrimponafoil-
linedbakingsheetfor10-15minutesuntiltheyarebrightpink.
5. Sliceremaining1/2lemon.Addshrimp,scallions,andrawbroccolitopasta
saladandgarnishwithlemonslices.
Curriedchickenandplumcouscousstew
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutintocubes
VegetablesandFruits:
jalapenopeppers,1tbsp,diced
carrots,1smallcarrot,julienned
zucchini,1/2smallzucchini,diced
plums,dried(prunes),1/2cup
Starch:
couscous,wholewheat,1/4cup,instant,dry
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
vegetablebroth,lowsodium,1-3/4cups
pepper,black,1/4tsp
scallions,3scallions,slicedthin
ginger,3/4tsp,fresh,peeledandgrated
currypowder,3/4tsp
corianderseed,1/4tsp
Instructions
1. Bring1cupofvegetablebrothtoboilinasmallsaucepan.Stirinthe
couscousanddriedplums.Removefromheatandcover.Allowcouscous
mixturetoswellfor10minutes.
2. Meanwhile,heat2tspoliveoilovermediumheatinamediumskillet.Add
chickenandblackpepper.Cook,stirring,untiljuicesrunclearandchickenis
nolongerpink.Removefromskillet.
3. Heattheremaining2tspoilintheskilletovermediumheat.Addthejalapeno
pepperandcarrotandcookforabout2minutes.Addthezucchini,scallions,
ginger,currypowder,corianderseed,andremaining3/4cupofvegetable
broth.Cook,stirringoccasionally,untilthevegetablesaretender,orabout5
minutes.
4. Addthechickentotheskilletandheatthrough.Removefromheat,add
couscous,andtoss.
Fishcurry,Indian-style,withriceandspinach
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet
VegetablesandFruits:
onion,1/2small,roughlychopped
tomatoes,2medium
spinach,1cup,shredded
Starch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwith
wateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,2tsp
cashews,2tbsp
Seasonings:
dijonmustard,2tsp
ginger,1/2inchpiece,fresh,peeled
garlic,2cloves,peeled
cumin,3/4tsp
turmeric,3/4tsp
pepper,cayenne,1tsp
vegetablebroth,lowsodium,1/4cup
cilantro,2tbsp,chopped,fresh
Instructions
1. Combinethedijonmustardand1tspoliveoilinawide-mouthedbowl.Add
thefish,thenturntocoatbothsides.Marinateforonehour.
2. Preheatovento350degreesF.
3. Pureethecashews,ginger,onion,andgarlicinafoodprocessororblender.
4. Inasautepan,heattheremaining1tspoliveoilovermediumheatandadd
thepuree.Cook,stirringconstantly,foraboutaminute,thenaddthecumin,
turmeric,andcayennepepperandcookforanotherfewminutes.Remove
fromheat.Stirinthevegetablebroth,dicedtomatoes,andspinach.
5. Placethefishinafoil-linedcasseroledishandtopwiththevegetable
mixture.Coverandbakeforabouthalfanhouruntilthefishistenderand
flaky.Serveoverabedofcookedrice.
Fishstew,Mediterraneanstyle,withpasta
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet
VegetablesandFruits:
onion,2small,dicedfinely
tomatoes,2medium,diced
Starch:
pasta,wholegrain,2ozdryweight,rotini,bowtie,orsimilar
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
vegetablebroth,lowsodium,3cups
cinnamon,1/2tsp
cilantro,1/2cup,chopped,fresh
parsley,1/2cup,chopped,fresh
pepper,black,1tsp
Instructions
1. Heattheoliveoilovermediumheatinalargepot.Sautetheonionsuntil
softened,stirringfrequently,about8minutes,thenaddgarlicandcontinueto
sauteforanotherminute.
2. Stirinthevegetablebrothandbringtoaboil.
3. Addthecod,tomatoes,cinnamon,cilantro,parsley,andblackpepper.Reduce
heattosimmeringandcookfor10minutes.
4. Addthepastaandcontinuesimmeringuntilthepastaistender,about6-10
minutes,dependingonthetype.
Fishtacos
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet
VegetablesandFruits:
watermelon,1cup,cutintosmallchunks,seedsremoved
limes,1lime,juicedandzested
romainelettucehearts,1cup,shredded
Starch:
corntortillas,wholegrain,4tortillas
Fats:
avocado,1/4avocado,pitted,peeled,andsliced
oliveoil,extravirgin,2tsp
Seasonings:
scallions,1/4cup,chopped
cilantro,1/4cup,fresh,chopped
chilipowder,chipotle,1/2tsp
Instructions
1. Preheatagrill.
2. Inamediumbowl,mixtogetherthewatermelon,scallions,cilantro,andthe
juiceandzestfrom1/2ofthelime.
3. Dustthefishonbothsideswiththechipotlechilipowder.
4. Brushthegrillwiththeoliveoil.Grillthefishabout4-5minutesperside
untilcookedthrough.Codflakeeasilywithafork.Breakthefishintosmall
chunks.
5. Placethecorntortillasonthegrilljustlongenoughtowarmthem.Fill
tortillaswithfish,avocado,lettuce,andthewatermelonmixture.
6. Cuttheremaining1/2limeintowedgesandservealongsidethetacos.
Gazpachosalad
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet
VegetablesandFruits:
tomatoes,1large,diced
onion,2small,diced
Starch:
cereal,wholegrain,shreddedwheatstyle,spoonsize,unsweetened,1
cup
Fats:
avocado,1/4avocado,peeledanddiced
oliveoil,extravirgin,2tsp
Seasonings:
vinegar,whitebalsamic,1/2tsp
pepper,black,1/4tsp
Instructions
1. Inamediumbowl,combinetomato,onion,andavocado.Drizzlewitholive
oilandvinegar.Seasonwithpepper.
2. Refrigerateforonehour.
3. Steamorboilcodfor10minutesuntilcookedthrough.Letcool.
4. Placecodonsaladandcrumbleshreddedwheatcerealontop.
Ginger-carrottofusoup
Makes2servings
Ingredients
Proteins:
tofu,6oz,extra-firm,squeezedbetweenpapertowelsandcutinto1”
cubes
VegetablesandFruits:
onion,1small,diced
carrots,2-1/4cups,frozen,defrostedandroughlychopped
Starch:
oats,rolled,1/2cup,uncooked
Fats:
coconutoil,4tsp
Seasonings:
ginger,1piece,1-1/2”,grated
pepper,black,1/4tsp
Chinesefive-spicepowder,1/4tsp
vegetablebroth,lowsodium,3cups
currypowder,3/4tsp
Instructions
1. Overmediumheatinalargesaucepan,heat1tspcoconutoil.Addtheonions,
carrots,ginger,andblackpepperandcookfor8minutes,stirringfrequently.
2. AddtheChinesefive-spicepowderandvegetablebroth.Bringtoaboil,then
reducetoasimmer,cover,andcookfor20minutesoruntilthevegetablesare
tender.
3. Inafoodprocessororblender,pulsetherolledoatsintoflour.Combinethe
currypowderandoatflouronaplate.Pressthetofuchunksintotheseasoned
oatflouronallsides.
4. Inalargeskillet,heattheremaining3tspcoconutoilovermedium-high
heat.Addthetofuinbatches,turningtocrisponallsides,approximately5
minutestotal.
5. Pureethesoupwithafoodprocessororblender.Pourintobowlsandserve
withfriedtofu.
Grilledchickenbreastswithcornapplerelish
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz
VegetablesandFruits:
apples,1small,diced
onion,2tbsp,diced
limes,2tbsp,juiceonly
Starch:
corn,1cup,frozenkernels,defrosted
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
chilipowder,chipotle,1/2tsp
cumin,1/4tsp
pepper,crushedred,1/8tsp
pepper,black,1/2tsp
parsley,1tbsp,fresh,minced
Instructions
1. Preheatagrillorgrillpantomedium-highheat.
2. Inasmallbowl,combinechilipowder,cumin,crushedredpepper,and1/4
tspblackpepper.
3. Brushbothsidesofchickenbreastswith2tspoliveoilandsprinkleonthe
spicemixture.Grillapproximately10minutes,turningonce,oruntilcooked
through.
4. Inamediumbowl,mixcorn,apples,onions,parsley,limejuice,remaining2
tspoliveoil,and1/4tspblackpepper.Topchickenwithrelishandserve.
Grilledcuminchickenbreastswithsweetpotatocoleslaw
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz
VegetablesandFruits:
apples,1small,peeled,cored,andjulienned
cabbage,3/4cup,shredded
carrots,1/4cup,peeledandjulienned
Starch:
sweetpotatoes,2/3cup,raw,peeledandfinelyjulienned
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
vinegar,cider,1tbsp
pepper,black,1/2tsp
scallions,1tbsp,slicedthin
cumin,1/2tsp
Instructions
1. Inasmallbowl,makethecoleslawdressingbycombining3tspofoliveoil
withthecidervinegarand1/4tsppepper.
2. Inamediumbowl,tosstogetherapple,cabbage,carrot,sweetpotato,and
scallions.
3. Preheatagrillorgrillpantomedium-high.
4. Brushchickenbreastwith1tspoliveoil.Mixtogethercuminand1/4tsp
pepperandrubontochickenbreast.
5. Grillbreastfor4-5minutesperside,oruntilthechickeniscookedthrough
andnolongerpinkinside.Letrestfor5minutes.
6. Drizzlethedressingoverthecoleslawandtosstomixwell.
Grilledgrouperwithmangosalsaandmixedgreens
Makes2servings
Ingredients
Proteins:
grouper,8oz,fillet
VegetablesandFruits:
bellpeppers,1pepper,small,red
mango,1/4cup,cubed
pineapples,1/4cup,cubed
papaya,1/4cup,cubed
jalapenopeppers,1/4pepper,seededandmincedfinely
babymixedgreens,1cup
limes,1lime,juiced
Starch:
corn,1cupkernels,roastedorboiled
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
cajunseasoning,1tsp,ortotaste
cilantro,1/4cup,chopped
Instructions
1. Roasttheredpepperonthegrillor6”fromabroilerelementuntiltheskinis
blackenedallaround,turningfrequently.Letcool,thenremoveskinanddice.
2. Inamediumbowl,combinedicedpeppers,corn,mangos,pineapple,papaya,
andmincedjalapenowithlimejuicetocreateasalsa.
3. Sprinklebothsidesofthegrouperwithcajunspice.
4. Heatoliveoilinacastironfryingpanuntilitbeginstosmoke.Addthe
grouperandcook3minutesoneachsideoruntilcookedthrough.
5. Servegrouperontopofmixedgreens,thenspoonsalsaontop.Garnishwith
cilantro.
Grilledsalmonwithcucumberdillsalad
Makes2servings
Ingredients
Proteins:
yogurt,Greek,plain,nonfat,3tbsp
salmon,7oz
VegetablesandFruits:
cucumbers,1/2lb,slicedthinly
onion,1/4medium,slicedthinly
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
dill,1/2tsp,dried
vinegar,redwine,1tbsp
pepper,black,1/2tsp
Instructions
1. Preheatgrillorgrillplate.
2. Usepapertowelstodrythecucumberslices.Combineinamediumbowl
withyogurt,onion,dill,2tspoftheoliveoil,vinegar,and1/4tsppepper.
3. Brushbothsidesofthesalmonwiththeremaining2tspoliveoilandseason
withtheremaining1/4tsppepper.
4. Grillthesalmonforabout3minutesoneachside,onlylongenoughforitto
becomeopaque.
5. Servewiththecucumbersaladandryecrisps.
Grilledshrimpwithsobanoodles
Makes2servings
Ingredients
Proteins:
shrimp,8oz,defrosted(iffrozen),shelledanddeveined
VegetablesandFruits:
shallots,1large,slicedthinlyanddividedintorings
limes,2limes
apples,2small,dicedfinely
Starch:
sobanoodles,wholegrain,1-1/2oz,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
pepper,crushedred,1/4tsp
pepper,black,1/4tsp
cilantro,2tbsp,fresh,chopped
Instructions
1. Heat2tspoliveoilinasmallskilletovermediumheat.Addshallotsand
cookfor2minutes.Addthegarlicandcontinuestirringuntiltheshallotsare
crispandgolden,about1-2minutes.Letcool.
2. Addnoodlestoalargepotofboilingwaterandcook,stirring,about4
minutes,oruntiltender.Draininacolanderandrinsethoroughlyundercold,
runningwater.Transfertoalargebowlandtosswiththeshallot-garlic
mixture.
3. Zestandjuiceoneofthelimes.Preheatagrillorgrillpanonmedium-high.
Tossshrimpinamedium-sizedbowlwith1tsplimezest,2tbsplimejuice,2
tspoliveoil,andthecrushedandblackpeppers.
4. Grillshrimp,turningonce,untiltheyjustturnopaquethroughout,about3
minutes.
5. Arrangenoodlesonplates.Topwithcilantroandshrimp.Servewiththe
secondlime,cutintowedges.
Halibutandcaponatapita
Makes2servings
Ingredients
Proteins:
halibut,8oz,fillet
VegetablesandFruits:
onion,1red,small,diced
artichokes,1/2cuphearts,frozen,diced
celery,1stalk,chopped
tomatoes,1large,diced
raisins,1/4cup
Starch:
pita,wholegrain,1pita,separatedintohalves
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1/2tsp
vinegar,redwine,2tbsp
capers,1/2tbsp,rinsedanddrained
parsley,4sprigs
Instructions
1. First,makethecaponata.Heattheoliveoilinalargeskilletovermedium
heat.Addtheonionand1/4tspblackpepper.Cookfor3minutesuntilthe
onionbeginstosoften.Addtheartichokeheartsandcelery.Continue
cooking,stirringoccasionally,untiltheartichokesbecomelightlybrowned,
about4minutes.
2. Stirinthetomatoesandraisins.Reduceheatandsimmerfor20-30minutes
untilthemixturethickens,occasionallystirring.Addthevinegarandcapers.
3. Next,preparethehalibut.Preheatovento400degreesFandlineabaking
sheetwithnonstickfoilorparchmentpaper.Sprinklethehalibutwith1/4tsp
blackpepper,placeonthebakingsheet,androastfor10-12minutes,oruntil
itflakeseasilywithafork.
4. Flakethehalibutwithaforkintothepitapocketsandthenaddthecaponata
andfinallyfreshparsley.
HalibutVeracruz
Makes2servings
Ingredients
Proteins:
halibut,8oz,fillet
VegetablesandFruits:
onion,1small,diced
tomatoes,1medium,diced
babyspinach,1cup,shredded
jalapenopeppers,1/4seededandfinelydiced
limes,1lime,juiced
Starch:
rice,wholegrainbrownorwild,1/3cupdrymeasure,preparedwith
wateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,2tsp
avocado,1/4peeledandsliced
Seasonings:
garlic,2cloves,minced
vegetablebroth,lowsodium,1/4cups
cilantro,1tbsp,chopped
Instructions
1. Preheatovento350degreesF.
2. Heatoliveoilovermediumheat.Sauteonionfor3minutes,thenaddgarlic
andcontinuecookingfor1minute.
3. Addthetomatoes,shreddedspinach,jalapeno,andvegetablebroth.Cookto
reducethejuicesdownby2/3.
4. Placethefishinthepreparedbakingpanandcookfor10minutes.
5. Toserve,layerthepreparedriceontheplate,thenthesauce,thenthehalibut,
thentheslicedavocado,andfinallythecilantro.Squeezelimejuiceatop.
HeartyItalianweddingsoup
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
endive,2cups,finelysliced
Starch:
barley,1/4cup,wholegrain,raw,uncooked
Fats:
pistachios,unsalted,shelled,1/4cup
Seasonings:
basil,1tbsp,fresh,chopped
parsley,2tbsp,fresh,chopped
scallions,2scallions,slicedthinly
vegetablebroth,lowsodium,3cups
lemonzest,2tbsp
Instructions
1. Grindpistachiosinspicegrinder,insmallfoodprocessor,orwithamortar
andpestle.
2. Mixturkey,groundpistachios,basil,parsley,andscallions.Shapeintotight
3/4”balls.
3. Bringvegetablebrothtoboiling.Dropinmeatballs.Stirintheendive,barley,
andlemonzest.Reduceheattomedium.
4. Continuetocookuntilbarleyistender,stirringfrequently,about15minutes.
Herb-crustedhalibutwithsauteedbokchoy
Makes2servings
Ingredients
Proteins:
halibut,8oz,fillet
VegetablesandFruits:
bokchoy,6oz,leavesonly,shreddedorchoppedintobite-sizedpieces
Starch:
bread,wholegrain,2slices
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
parsley,2tbsp,fresh,chopped
dill,2tbsp,fresh,chopped
lemonzest,1tsp
pepper,black,1/2tsp
garlic,1clove,minced
Instructions
1. Placebreadslicesonovenrackandcookat250degreesFuntilverydry,
aboutanhour.Removefromovenandpulseinfoodprocessororblender,or
chopwithaknife,tocreatelargecrumbs.
2. Preheatovento400degreesF.Lineabakingsheetwithnonstickaluminum
foil.
3. Inamediumbowl,tossbreadcrumbswithchoppedparsley,dill,lemonzest,
1/4tspblackpepper,and2tspoliveoil.
4. Placethehalibutonthepreparedbakingtray.Topwiththeherbedbread
crumbs,pressinglightlysothatitadherestothefish.
5. Bakefor10-15minutesuntilthefishflakeseasilywithaforkandcrumbs
becomelightlybrowned.
6. Whilethefishbakes,preparethebokchoy.Inasaucepanovermediumheat,
heattheremaining2tspofoliveoil,thenaddthegarlicandcookfor1-2
minutes.Addtheshreddedorchoppedbokchoyandcontinuetocookfor5
minutesuntiltheleavesbecomebrightgreen.
Italian-styleturkeymeatballsandspaghetti
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
onion,1small,diced
tomatoes,2small,diced
tomatosauce,allnatural,1cup
Starch:
pasta,wholegrain,2oz,spaghetti,dry
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,3cloves,minced
parsley,2tbsp,fresh,chopped
oregano,1tbsp,fresh,chopped
rosemary,1tsp,fresh,chopped
dijonmustard,1tsp
Italianherbseasoning,saltfree,dried,1tbsp
Instructions
1. Inasmallsaucepan,heat2tspoliveoilovermediumheat.Addonionand
cook,stirringoften,untilitbeginstosoftenandbecometranslucent,about8
minutes.Addgarlicandcookforanotherminute.
2. Addtomatoes,tomatosauce,parsley,oregano,rosemaryanddijonmustard
andstir.Bringtoaboil,thenreducetoasimmer.
3. MixgroundturkeywithItalianseasoningmix.Rollinto10smallballs.
4. Heat2tspoliveoilinamediumskilletovermediumheat.
5. Frythemeatballs,turningoccasionally,untilbrownonallsides.Addthe
meatballstothesauceandcontinuesimmeringuntiltheinsidesaredone,
about10minutes.Testfordonenessbycuttingameatballandcheckingto
makesurethereisnopinkatthecenter.
6. Cookthespaghettiinboilingwaterinamedium-sizedstockpotuntilcrisp-
tender,about10minutes.Drainandservewithmeatballsandsauce.
Lemongrilledcodwithasparagusandwildrice
Makes2servings
Ingredients
Proteins:
cod,8oz,fillet,cutinto2equalportions
VegetablesandFruits:
lemons,1lemon,juiced
asparagus,10medium
Starch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwith
wateraccordingtopackagedirections
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
cajunseasoning,1tsp
pepper,black,1/4tsp
pepper,lemon,1/2tsp
scallions,1tbsp,chopped
Instructions
1. Mixthecajunseasoning,blackpepper,lemonpepper,andoliveoiltogether.
Brushontobothsidesofthecodandallowtomarinateforonehour.
2. Preheatgrillorgrillpan.
3. Trimoffthewoodyendsoftheasparagus.Wrapinasinglelayerin
aluminumfoil.Sealtheedgesandplaceonthegrillfor9minutes.
4. Meanwhile,inasmallsaucepan,combinelemonjuiceandscallionsover
mediumheatandstirforthreeminutesoruntilthescallionssoften.
5. Aftertheasparagushascookedfor9minutes,addthecodtothegrill,
allowingtheasparagustocontinuecooking.Grillthecoduntilbrownand
flaky,aboutthreeminutesperside.
6. Servethecodandasparagusoverthepreparedrice.Drizzlewiththelemon
juiceandscallionmixture.
Marinatedsalmonwithbroccoliandrice
Makes2servings
Ingredients
Proteins:
salmon,8oz,fillet
VegetablesandFruits:
lemons,1small,juiced
broccoli,2cupsflorets,fresh
Starch:
rice,wholegrainbrownorwild,1/3cup,raw,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1/4tsp
pepper,crushedred,1/2tsp
vinegar,balsamic,2tsp
garlic,2cloves,minced
scallions,2tbsp,choppedfinely
cilantro,1tbsp,chopped
water,1cup
Instructions
1. Seasonsalmonwithblackpepperandcrushedredpepper.Sliceeachbroccoli
floretlengthwise,halvingit.
2. Mix4tspofthelemonjuicewith2tspoliveoil,balsamicvinegar,garlic,
scallions,andcilantroinamediumbowlorplasticbag.Addsalmonand
broccoliandtosstocoat.Coverbowlorsealbagandrefrigerateatleast5
hours.
3. Drainmarinadeintoalarge,microwave-safebowl.Addwaterandriceand
stir.Microwaveon70%powerforabout20minutes(microwavesvary),or
untilallliquidisabsorbedandriceistender.Letricerest.
4. Preheatbroiler.Brushwithremaining2tspoliveoil.Placesalmonand
broccolionabroilertrayandcookforabout5minutesoneachside,untilthe
salmonbecomesopaqueandthebroccoliistenderandbrowned.
5. Fluffricewithafork.Servesalmonandbroccolioverricewithremaining
lemonjuice.
Mediterraneanchickpeasoup
Makes2servings
Ingredients
Proteins:
chickpeas,canned(lowsodium),1cup,drainedandrinsed
VegetablesandFruits:
onion,1small,dicedfinely
tomatoes,2small,dicedfinely
Starch:
pita,wholegrain,1pita,halved
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,3cloves,minced
rosemary,1/2tsp,fresh,minced
pepper,black,1/4tsp
vegetablebroth,lowsodium,2cups
vinegar,balsamic,1-1/2tsp
Instructions
1. Overmediumheatinalargesaucepan,heatoliveoil.Addonionandcook,
stirringfrequently,untiltenderandtranslucent,about8minutes.Addgarlic
andstirforoneminutemore.
2. Addthechickpeas,tomatoes,rosemary,blackpepper,andvegetablebroth.
Bringtoaboil,thenreduceheattosimmering.Cookfor20minutes.
3. Allowthesouptocooltoroomtemperature.Pureehalfthesoupinablender
orfoodprocessor,thenreturntosaucepan.
4. Addthevinegar,stirringtocombine,thenbringtoaboil.
5. Servewithpitahalves.
Mediterranean-stylemahimahiandbarleysalad
Makes2servings
Ingredients
Proteins:
mahimahi,8ozfillet
VegetablesandFruits:
lemons,2lemons,juicedandzested
babyspinach,1-1/2cups
tomatoes,1/2cup,diced
Starch:
barley,1/4cup,wholegrain,raw,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
oregano,1-1/2tbsp
spearmint,1-1/2tbsp
garlic,1clove,minced
vegetablebroth,lowsodium,1cup
Instructions
1. Inaresealableplasticbagorshallowbowl,combinelemonjuice,3tspolive
oil,oregano,spearmint,1/2tsplemonzest,andgarlic.Shaketocombine.
2. Addfishandmarinatefor1hour,turningonce.Meanwhile,makethebarley
bybringingittoaboilinthevegetablebroth,thenreducetosimmerfor45
minutes,oruntiltender.Drainandletcool.
3. Removefishfrommarinadeandinasmallsaucepanbringmarinadetoaboil.
Placeintherefrigeratortocool.
4. Heatnonstickgrillorgrillplatetomedium.Brushwithremaining1tspolive
oil.
5. Cookfish,turningonce,untilitflakeseasilywithafork,10-13minutes.
6. Whilethefishcooks,assemblethesaladbycombiningthetomatoesand
spinachwiththecookedandcooledbarley.Tosswiththemarinadeandserve.
Oven-friedchickenbreastsandvegetables
Makes2servings
Ingredients
Proteins:
yogurt,Greek,plain,nonfat,3oz
chickenbreast,boneless,skinless,6oz
VegetablesandFruits:
greenbeans,2cups,fresh
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,1tsp
almonds,3tbsp
Seasonings:
pepper,black,1/2tsp
paprika,1/4tsp
dijonmustard,1/4tsp
scallions,1tbsp,slicedthinly
lemonzest,1/4tsp
Instructions
1. Preheatovento450degreesF.Placeacookingrackontoabakingsheetlined
withaluminumfoil.Brushtherackwiththeoliveoil.
2. Grindtheryecrispsandalmondsinafoodprocessororspicegrinder,orusea
mortarandpestle.Transfertoashallowbowlandmixin1/4tspblackpepper
andpaprika.
3. Mixmustardandyogurttogetherinasecondshallowbowl.Diponesideof
thechickenbreastsinyogurt,thensprinklecrumbtoppingon.Dipthesecond
sideinyogurtandcrumbs.
4. Placecoatedchickenontothepreparedrackandtopwithscallions.Inserta
thermometerintothethickestsectionofbreasts.Bakeuntilthethermometer
reads160degreesF,about30minutes.Removefromtheovenandallowto
restforatleast5minutes.
5. Addgreenbeanstoboilingwater.Cookfor5-10minutesuntilbeansare
crisp-tender.
6. Tossbeanswithlemonzestand1/4tspblackpepperbeforeserving.
Poachedsalmonwithalmondcouscous
Makes2servings
Ingredients
Proteins:
salmon,8oz,fillet
VegetablesandFruits:
babyspinach,2cups,chopped
celery,1/4cup,chopped
tomatoes,1/2tomato,diced
Starch:
couscous,wholewheat,1/4cup,dry,uncooked
Fats:
almonds,4tbsp
Seasonings:
vegetablebroth,lowsodium,2-1/2cups
parsley,1tsp,dried
pepper,crushedred,1tsp
savory,1tsp
lemonzest,1tbsp
scallions,1tbsp,choppedfinely
pepper,black,1/4tsp
dill,1bunch,tiedwithtwine
Instructions
1. First,preparethecouscous.Inasmallsaucepan,bring1/2cupofvegetable
brothtoaboil.Addtheparsley,crushedredpepper,andsavory.Addthe
couscous,stirringtocombine.Simmeruntilthecouscousistender,aboutten
minutes.Stirinthespinach.Allowtocool,thendrainanyexcessliquidthat
remains.
2. Inasaladbowl,combinethecouscouswiththelemonzest,almonds,celery,
scallions,andtomato.Seasonwithblackpepper.Refrigerateatleastonehour.
3. Next,preparethesalmon.Inamediumsaucepan,combineremaining2cups
ofvegetablebroth,salmon,anddill.Bringtoaboil,thenreducetoasimmer.
Coverthepot.Continuecookinguntilthefishflakeseasilywithafork,about
15minutes.
4. Servesalmonwithsalad.
Roastedsalmonwithleeksandfingerlingpotatoes
Makes2servings
Ingredients
Proteins:
salmon,8oz,fillet
VegetablesandFruits:
leeks,3leeks
shallots,1shallot
lemons,1lemon,juiced
Starch:
potatoes,skinon,5oz,fingerling
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
blackpepper,1/4tsp
chives,2tsp,chopped
tarragon,1tsp,fresh
parsley,1tsp,fresh
Instructions
1. Preheatovento450degreesFandcoveraroastingpanortraywith
parchmentpaper.
2. Cleantheleeksthoroughly,trimmingawaythegreen.Cuteachleek
lengthwiseintoquarters.Tosswith2tspoliveoilandspreadoutonroasting
pan.Roastforabout30minutes,oruntiljustgolden.
3. Reduceheatto275degreesF.Useabrushtorubbothsidesofthesalmon
withtheresidualoilintheleekpanandseasonfishwithblackpepper.Place
thesalmonontopoftheleeksandroastforabout30-40minutesuntilthe
salmonisfirm.
4. Meanwhile,boilthepotatoesabout10minutes,oruntiltender.
5. Mixtheshallot,chives,tarragon,parsley,lemonjuice,andremaining2tspof
oliveoilinafoodprocessor.
6. Servethesalmon,potatoes,andleekswiththeshallot-herbmixture.
Rosemarydijonchickenbreastswithcornandbrussels
sprouts
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz
VegetablesandFruits:
lemons,1lemon,juiceonly
brusselssprouts,8mediumsprouts,cutinhalf
Starch:
corn,2/3cups,frozen,kernels
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
rosemary,1tbsp,fresh,minced
dijonmustard,1tbsp
pepper,black,1/2tsp
garlic,4cloves,minced
Instructions
1. Inalarge,shallowbowlorresealableplasticbag,combine1tbsplemon
juice,2tspoliveoil,rosemary,dijonmustard,pepper,andgarlic.Add
chicken,makingsuretocoatthroughly.Letmarinateinrefrigeratorforat
least30minutes.
2. Preheatovento400degreesF.Linealargebakingsheetwithaluminumfoil.
Brushbrusselssproutswith2tspofoliveoil,dustwith1/4tspblackpepper,
andplaceonbakingsheet.
3. Addthechickentothebakingsheet.Insertathermometerintothethickest
sectionofbreast.Bakeuntilthethermometerreads160degreesF,about30
minutes.
4. Removetrayfromtheovenandallowtorest.
5. Addcorntoasmallpotofboilingwaterandcookuntiljusttender,about4-5
minutes.Drizzleremaininglemonjuiceovercornandbrusselssproutsand
servewithchicken.
Saffronturkeymeatballsinbroth
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
onion,1small,diced
celery,2stalks,slicedinto1”pieces
Starch:
ryeflakes,wholegrain,1/4cup
Fats:
pistachios,unsalted,shelled,1tbsp,choppedcoarsely
oliveoil,extravirgin,2tsp
Seasonings:
garlic,1clove
vegetablebroth,lowsodium,2cups
saffron,1/8tsp,powdered
parsley,1/2cup,fresh,leaves,minced
Instructions
1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrowned.
2. Combineturkeywithonion,garlic,toastedryeflakes,andpistachios.Shape
into10smallmeatballs.
3. Overmediumheatinamediumsaucepan,heatoliveoil.Addmeatballsand
cookforabout4minutespersideoruntilbrowned,turningasneeded.
4. Addthevegetablebroth,saffron,andcelerypieces.Bringtoaboil,then
reducetosimmer.Continuecookingfor10minutes,oruntilmeatballsareno
longerpinkinthecenter.
5. Servebrothinashallowbowl.Topwithmeatballsandgarnishwithparsley.
Salmonandlentilsalad
Makes2servings
Ingredients
Proteins:
salmon,4oz,fillet
lentils,3tbsp,dry(uncooked)
VegetablesandFruits:
onion,1small,red,diced
cucumbers,1large,diced
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
vegetablebroth,lowsodium,1/2cup
vinegar,balsamic,4tsp
garlic,1clove,minced
pepper,black,1/4tsp
pepper,lemon,1/4tsp
Instructions
1. Inasmallpot,cooklentilsinvegetablebrothfor10-15minutesuntiltender.
Allowtocool.
2. Preheatbroilerandbrushrackwith1tspoliveoil.Placesalmononrack6”
belowheatingelement.Broilforapproximately5minutesperside,oruntil
thesalmonflakeseasily.
3. Allthesalmontocool,thenchoporflakeitintoamediumbowl.Addthe
cookedlentils,redonion,andcucumber.
4. Inasmallbowl,whisktogethertheremaining3tspoliveoil,balsamic
vinegar,garlic,blackpepper,andlemonpepper.Drizzleoverthesaladand
gentlystirtocoat.
5. Servewithryecrisps.
Salmonhashwitharugula
Makes2servings
Ingredients
Proteins:
salmon,6oz,fillet,cutintobite-sizedpieces
yogurt,Greek,plain,nonfat,2tbsp
VegetablesandFruits:
onion,1/2small,slicedthinly
bellpeppers,1chopped,anycolor
arugula,1-1/2cups,baby
lemons,1/2lemon,cutintowedges
Starch:
potatoes,skinon,5oz,shredded
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
dijonmustard,1/2tsp
dill,1tbsp,fresh,chopped
pepper,black,1/4tsp
Instructions
1. Inasmallbowl,combinetheyogurt,mustard,anddill.
2. Toasaucepanovermediumheat,add2tspoliveoil,theshreddedpotatoes,
andblackpepper.Cook,stirringperiodically,for6minutes.
3. Addtheremainingoil,onion,andbellpeppersandcookfor8moreminutes.
4. Addthesalmonandcookforabout3moreminutes,justuntilthefishis
cookedthrough.
5. Removethepanfromtheheat.Stirinhalfoftheyogurtmixture.Addatspof
watertotheremainingyogurtandtosswiththearugula.
6. Servewithlemonwedges.
Shreddedchickenquinoapilaf
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz
VegetablesandFruits:
onion,1small,diced
celery,1stalk,diced
carrots,3smallcarrots,peeledandjulienned
bokchoy,1cup,fresh,leavesonly,shredded
Starch:
quinoa,2/3cup,dry,uncooked
Fats:
coconutoil,4tsp
Seasonings:
vegetablebroth,lowsodium,2cups
Italianherbseasoning,saltfree,dried,1tbsp
sage,1tsp,fresh,chopped
pepper,black,1/4tsp
Instructions
1. Dicechickenbreastsinto1”cubes.Bringamediumsaucepanfilledwith
watertoaboil.Addchickenbreastpiecesandallowwatertoreturntoaboil.
Turnwateroff.
2. Leavethechickeninthehotwateruntilcookedthrough,about10minutes.
Testfordonenessbypokingthelargestpiecewithafork.Ifthejuicesrun
clear,thechickenisdone.
3. Drainthechickenandsetaside.
4. Heatthecoconutoilovermediumheatinthemediumsaucepan.Addthebok
choy,onion,celery,andcarrotsandcookuntiltender,about7-8minutes.
5. Addthequinoa,vegetablebroth,Italianherbseasoning,sage,andpepper.
Bringtoaboil,thenreduceheattosimmering.Coverandcookuntilthe
quinoahasabsorbedtheliquidandbecometender,approximately20minutes.
Addthechickenandheatthrough.
Shrimpskewerswithorange-plumcouscous
Makes2servings
Ingredients
Proteins:
shrimp,5oz,thawed(iffrozen),peeled,anddeveined
yogurt,nonfat(0%)vanilla,1/4cup
VegetablesandFruits:
plums,dried(prunes),1/2cup,chopped
oranges,1smallorange
Starch:
couscous,wholewheat,1/4cups,instant,dry
Fats:
coconutoil,4tsp
Seasonings:
water,1/4cup
vinegar,balsamic,2tbsp
rosemary,1/2tsp,dried,crushed
vegetablebroth,lowsodium,1cup
scallions,2tbsp,sliced
Instructions
1. Inalargebowl,combinethevanillayogurt,water,balsamicvinegar,3tsp
coconutoil,androsemary.Addshrimp,coatingthoroughly.Allowto
marinateforatleast30minutesintherefrigerator.
2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscousand
driedplums.Removefromheatandcover.Allowcouscousmixturetoswell
for10minutes.
3. Finelyshred1/2tspoforangepeel.Juicetheorange.Addorangepeel,orange
juice,andscallionstothecouscous.
4. Preheatagrillorgrillplateatmediumheat.Brushwithremaining1tsp
coconutoil.Threadtheshrimpontoskewers,leavingsmallgapsbetween
them.Placeongrillrackandcookuntiltheshrimpareopaque,about4
minutesperside,turningonce.
5. Topcouscouswithshrimp.
Slowcookerchickentikkamasala
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,6oz
yogurt,Greek,plain,nonfat,1/2cup
VegetablesandFruits:
jalapenopeppers,1small,seedsremoved,mincedfinely
tomatosauce,allnatural,1cup
lemons,1lemon,cutinto8wedges
Starch:
rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwith
wateraccordingtopackagedirections
Fats:
peanuts,4tbsp,chopped
Seasonings:
ginger,1tbsp,fresh,minced
cumin,1-1/tsp
garammasala,1tsp
pepper,black,1/4tsp
paprika,1tsp
garlic,4cloves
cinnamon,1/2tsp
corianderseed,1/2tsp
Instructions
1. Inaslowcooker,combinechicken,yogurt,jalapenopepper,tomatosauce,
ginger,cumin,garammasala,blackpepper,paprika,garlic,cinnamon,and
corianderinaslowcooker.
2. Cookonlowfor6-8hoursuntilchickeniscookedthroughandverytender.
Spoonoverpreparedrice.Sprinklepeanutsontopandservewithlemon
wedges.
Stir-friedchickenwithcabbage,chilepaste,andsoba
noodles
Makes2servings
Ingredients
Proteins:
chickenbreast,boneless,skinless,8oz,cutintobite-sizedpieces.
VegetablesandFruits:
shallots,1shallot,peeledandroughlychopped
jalapenopeppers,1/2small,seedsremoved
limes,1smalllime
carrots,1small,peeledandcutintomatchsticks
onion,1small,peeledandsliced
bokchoy,1cup,leavesonly,shredded
Starch:
sobanoodles,wholegrain,1.5oz,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,4cloves
lemongrass,1stalk,whitepartonly,roughlychopped
ginger,1piece,1-1/2”,peeled
Instructions
1. Makechilipaste.Combineinafoodprocessortheshallot,jalapenopepper,
garlic,lemongrass,andginger.Squeezejustenoughlimejuiceintocreatea
paste-likeconsistency.
2. Cooksobanoodlesinboilingwaterforabout4minutes,stirringfrequently,
untiltender.Drainincolanderandrinsewellundercold,runningwater.
Transfertoabowlandtosswith1tspoliveoil.
3. Overmediumhighheatinalargepot,heatoliveoil.Sautechickenfor1
minute,stirringfrequently,thenaddchilipaste,onions,bokchoy,andcarrots.
Cook,stirringoccasionally,untilbokchoyiswilted,about4minutes.Add
thenoodlesandcookuntilthechickenisnolongerpinkinside,aboutanother
4minutes.
Stuffedbellpeppers
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
bellpeppers,2mediumpeppers,anycolor
onion,1small,minced
jalapenopeppers,1/2smallpepper,seedsremoved,mincedfinely
tomatosauce,allnatural,3/4cup
Starch:
rice,wholegrainbrownorwild,1/4cup,raw,uncooked
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,2cloves,minced
cajunseasoning,1-1/4tsp
pepper,black,1/4tsp
dijonmustard,1tsp
vegetablebroth,lowsodium,3/4cup
Instructions
1. Slicepeppersinhalflengthwise.Removeseeds.Placeonafoil-linedbaking
pan,withthecutsidefacingup.
2. Heattheoliveoilinanonstickmediumskilletovermediumheat.Addturkey,
onion,garlic,andjalapenopepper.Cook,stirringfrequently,untiltheonionis
slightlytranslucent,about7minutes.Addcajunseasoning,blackpepper,
dijonmustard,vegetablebroth,andrice.Reducetoasimmer,cover,andcook
forabout25minutes.
3. Preheatovento400degreesF.Letricemixturecool,thenstirin1/2cup
tomatosauce.Fillpeppersevenlywiththeturkeyricemixture.Topwith
remaining1/4ctomatosauce.Bakefor45minutes.
Tandoori-stylechickenandcucumberpita
Makes2servings
Ingredients
Proteins:
yogurt,Greek,plain,nonfat,3oz
chickenbreast,boneless,skinless,6oz
VegetablesandFruits:
onion,2tbsp,grated
cucumbers,1large,sliced
tomatoes,1medium,sliced
Starch:
pita,wholegrain,1pita,dividedinhalf
Fats:
coconutoil,4tsp
Seasonings:
ginger,1/2tbsp,fresh,peeledandgrated
cumin,1/2tsp
pepper,crushedred,1/4tsp
turmeric,1/4tsp
garlic,2cloves,minced
Instructions
1. Setaside1tbspoftheGreekyogurtinasmallbowl.
2. CombinetheremainingGreekyogurtinalarge,flatbowlorresealableplastic
bagwiththeonion,ginger,cumin,redpepper,turmeric,andgarlic.
3. Addthechickenandmarinateintherefrigeratorfor1-2hours,turningonce.
4. Preheatalargeskilletovermediumheat.Addthecoconutoil.Whentheoil
becomeshot,addthechickenbreast.Cookforabout10minutesoneachside,
oruntildone.Tocheckfordoneness,piercewithaforktomakesurejuices
runclear.
5. Letchickencool,thendice.Stuffevenlyintopitahalves,thenaddcucumbers
andtomatoes.TopwiththereservedGreekyogurt.
Tofuwithpeppersandtomatoesovercouscous
Makes2servings
Ingredients
Proteins:
tofu,6oz,extra-firm
VegetablesandFruits:
tomatoes,2small,diced
bellpeppers,1large,anycolor,chopped
onion,1small,diced
Starch:
couscous,wholewheat,1/4cup,instant,dry
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
Italianherbseasoning,saltfree,dried,2tbsp
vinegar,redwine,2tbsp
vegetablebroth,lowsodium,1cup
garlic,2cloves
pepper,black,1/4tsp
basil,1/2cup,fresh,chopped
Instructions
1. Squeezetofubetweentowelstoremoveexcesswater.Cutintobite-sized
piecesandplaceinamediumbowl.Addtomatoes,Italianseasoning,and
balsamicvinegarandallowtomarinatefor30minutes.
2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscous.
Removefromheatandcover.Allowcouscousmixturetoswellfor10
minutes.
3. Overmedium-highheatinalargefryingpan,heatoliveoil.Addbellpeppers
andonionandcookuntiltender,about8minutes,stirringoccasionally.Add
garlicandcookforanotherminute,stirringconstantly.Addthetofuwiththe
marinadejuicesandtheblackpepper.Coverandreducetosimmer.Cook
untilheatedthrough,about10minutes.
4. Servetofumixtureovercouscousandgarnishwithchoppedbasil.
Tropicalmahimahipita
Makes2servings
Ingredients
Proteins:
mahimahi,6oz,fillet
yogurt,Greek,plain,nonfat,1/4cup
VegetablesandFruits:
limes,1small,juiced
mango,1small,diced,seedsandskinremoved
pineapples,1/3cup,diced
jalapenopeppers,1/4small,seedsremoved,finelyminced
Starch:
pita,wholegrain,1pita,dividedintohalves
Fats:
coconutoil,2tsp
avocado,1/4small,peeledanddiced
Seasonings:
pepper,black,1/2tsp
ginger,1/4tsp,dried
cumin,1/4tsp
pepper,cayenne,1/4tsp
cilantro,1/3cup,fresh,chopped
Instructions
1. Seasonthemahimahionbothsideswith1/4tspblackpepper.
2. Overmediumheatinalargeskillet,heatthecoconutoil.Addthemahimahi
andcookforabout3minutesperside,untilthefishisbrownedandthecenter
justbecomesopaque.
3. Inasmallbowl,whisktheyogurttogetherwiththelimejuice,ginger,cumin,
cayennepepper,and1/4tspblackpepper.
4. Inamediumbowl,foldtogetherthemango,pineapple,jalapeno,and
avocado.
5. Dividethefishbetweenthetwopitahalves,thenaddsalsaandtopwiththe
yogurtmixture.Garnishwithcilantroandserve.
Tunaandcouscoussalad
Makes2servings
Ingredients
Proteins:
tuna,chunklight,cannedinwater,8oz,drainedandsqueezed
VegetablesandFruits:
bellpeppers,2small,red
babyspinach,2cups,chopped
lemons,1small,juicedandzested
Starch:
couscous,wholewheat,1/3cup,dry,unprepared
Fats:
olives,5whole,pittedanddiced
oliveoil,extravirgin,3tsp
Seasonings:
water,2/3cup
garlic,1clove,minced
scallions,1/2cup,chopped
basil,2tbspfresh,julienned
pepper,black,1/4tsp
Instructions
1. Bringwatertoboilinmediumsaucepan.Addcouscousandreduceto
simmer.Cookfor15minutes,thendrain.
2. Roastwholebellpeppersoveragrillorunderabroileruntilskinis
blackened,turningonce.Letcool.Slidetheskinoffwithyourfingersand
dicepeppers.
3. Choportearbabyspinach.Mixinamediumbowlwitholives,oliveoil,
lemonjuiceandzest,andgarlic.Addtunaandhotcouscousandcoverfor15
minutes,stirringoccasionally.
4. Mixinthescallions,basil,andblackpepperjustbeforeserving.
Tunacakes
Makes2servings
Ingredients
Proteins:
cottagecheese,lowfatornonfat,2tbsp
tuna,chunklight,cannedinwater,4oz
eggwhite,1tbsp
VegetablesandFruits:
bellpeppers,2tbsp,green,diced
onion,1tbsp,dicedfinely
zucchini,2tbsp,shredded
jalapenopeppers,1tsp,dicedfinely
limes,1lime
romaine,2hearts
Starch:
cornmeal,wholegrain,2tbsp
Fats:
oliveoil,extravirgin,2tsp
Seasonings:
pepper,black,1/4tsp
garlic,2cloves,minced
basil,2tsp,dried
cilantro,1/4cup,choppedroughly
Instructions
1. Squeezethedicedandshreddedbellpeppers,onion,zucchini,andjalapeno
pepperinpapertowelstoremoveexcesswater.Allowcottagecheesetodrain
inacolanderfor10minutes.Combinevegetablesandcottagecheeseina
largebowlwithtuna,blackpepper,garlic,eggwhite,basil,andthejuicefrom
1/2ofthelime.Themixturewillbewet.
2. Preheatovento350degreesF.Lineabakingtraywithparchmentpaperor
nonstickaluminumfoil.Useanicecreamscoopertoscoopupballsofthe
mixtureanddropontothepreparedbakingsheet,leavingafewinchesspace
oneachside.Flattenballsgentlysotheyformpattiesanddustthetopsevenly
withcornmeal.Bakethepattiesforabout20minutes,oruntilcooked
through.
3. Heataskilletovermedium-lowheat.Addoliveoil.Frythepattiesintheoil,
turningonce,untillightlybrown.Servepattiesoverabedmadeofaromaine
heart.Garnishwithcilantroandsqueezeremaininglimejuiceoverall.
Tunameltwithcashewsalad
Makes2servings
Ingredients
Proteins:
tuna,chunklight,cannedinwater,4oz
naturalcheese,3/4ozsharpcheddar,shredded
yogurt,Greek,plain,nonfat,1-1/2tbsp
VegetablesandFruits:
babymixedgreens,2cups
tomatoes,1cupcherry
Starch:
bread,wholegrainrye,2slices
Fats:
oliveoil,extravirgin,2tsp
cashews,1tbsp,chopped
Seasonings:
dijonmustard,1/2tsp
pepper,black,1/4tsp
celeryseed,1/4tsp
scallions,1tbsp,mincedfinely
parsley,1tsp,mincedfinely
vinegar,balsamic,1-1/2tsp
Instructions
1. Preheatbroiler.
2. Combinetuna,yogurt,mustard,blackpepper,celeryseed,scallions,and
parsleyinamediumbowl.
3. Inasmallbowl,combineoliveoilandbalsamicvinegar.Tosssaladgreens
withthevinaigretteandchoppedcashews.
4. Placebreadonatray6”belowthebroilerheatingelementandtoastboth
sides.
5. Removefromovenandspreadthetunamixtureevenlyontothebread.
Sprinklethecheddarcheeseontopandbroilfor3-5moreminutesuntilthe
cheesehasmelted.Servewithsalad.
Turkeyburgers
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
apples,1small,diced
onion,1/2small,diced
oranges,1small,juicedandzested
arugula,1/2cupleaves
Starch:
bread,wholegrainwheatormultigrain,2slices
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
parsley,2tbsp,fresh,chopped
sage,1tsp,fresh,chopped
pepper,black,1/4tsp
Instructions
1. Preheatovento250degreesF.Placebreadslicesoncenterrackandallowto
dryoutthoroughly,about1hour.Removefromovenandletcool.Pulverize
inblenderorfoodprocessor,ortearintoverysmallpiecesbyhandtomake
softbreadcrumbs.
2. Overmediumheat,inalargeskilletheat2tspoliveoil.Addonionandapple
andcooktosoften,stirringoften,about5minutes.Add2tbsporangejuice
andcooktillreducedby2/3,about2minutes.
3. Combinegroundturkey,breadcrumbs,onion-applemixture,parsley,sage,
blackpepperand1/4tsporangezest.Forminto2patties.
4. Heatremaining2tspofoliveoilinlargeskilletovermediumheat.Add
turkeyburgers.Cookabout5minutespersideoruntilburgersarenolonger
pinkinthemiddle.
5. Serveburgersatoparugulaleaves.
Turkeymeatloaf
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
onion,1small,minced
carrots,1small,shredded
celery,1stalk,finelydiced
tomatosauce,allnatural,2tbsp
Starch:
ryeflakes,wholegrain,1/4cup
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
dijonmustard,1tsp
garlic,4cloves
pepper,black,1/4tsp
Instructions
1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5
minutesoruntilslightlybrowned.
2. Overmediumheatinasmallsautepan,heatoliveoil.Addonion,carrots,and
celery.Cook,stirringfrequently,untilsoftenedandfragrant,about10
minutes.Letcool.
3. Preheatovento350degreesF.Inalargebowl,mixtheonionmixture,
groundturkey,toastedryeflakes,dijonmustard,garlic,pepper,andtomato
saucewithhandsjustuntilcombined.
4. Pressmeatmixtureintoasmallloafpan.Insertathermometerintothecenter
ofthemeatandcookuntilitreaches160degreesF(about40minutes).Allow
loaftorestforatleast5minutesbeforeserving.
Turkeysloppyjoes
Makes2servings
Ingredients
Proteins:
turkey,ground,extralean,8oz
VegetablesandFruits:
onion,1/2small,diced
tomatosauce,allnatural,1/4cup
apples,1/2small,diced
Starch:
pita,wholegrain,1pita,halved
Fats:
oliveoil,extravirgin,2tsp
avocado,1/4avocado,peeledandpitted,slicedthinly
Seasonings:
garlic,3cloves,diced
dijonmustard,1tsp
vinegar,cider,1-1/2tsp
chilipowder,chipotle,1/8tsp
pepper,crushedred,1/8tsp
Instructions
1. Overmediumheatinalargeskillet,heatoliveoil.Addonionandgarlicand
cookuntilbrowned,about8minutes,stirringfrequently.
2. Addturkeyandcontinuetosauteuntilcompletelybrowned,about8more
minutes.
3. Addthetomatosauce,dicedapples,dijonmustard,cidervinegar,chili
powder,andcrushedredpepper.
4. Bringtoaboil,thenreducetosimmering.Continuetocook,stirring
occasionally,untilthesaucereducestotheconsistencyofathickgravy.
5. Servewithavocadoslicesinpitahalves.
Vegetarianchili
Makes2servings
Ingredients
Proteins:
beans,1/2ofa15-1/2ozcan,kidney,reducedsodium,withliquid
VegetablesandFruits:
onion,1small,diced
carrots,1carrots,peeledandjulienned
bellpeppers,1small,green,seedsremoved,diced
celery,1stalk,chopped
mushrooms,1/2cup,fresh,chopped
tomatoes,2medium,diced
Starch:
corn,3/4cup,kernels,frozen
Fats:
oliveoil,extravirgin,2tsp
avocado,1/4avocado,peeledandsliced
Seasonings:
garlic,2cloves,minced
chilipowder,2tbsp
cumin,1/2tsp
oregano,1tsp,dried
basil,1tsp,dried
Instructions
1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonions,
carrots,garlic,bellpepper,celery,andchilipowder.Sauteuntiltender,
stirringoccasionally,about8minutes.
2. Addmushroomsandcookforanother5minutes.Addtomatoes,kidneybeans
withjuice,corn,cumin,oreganoandbasil.
3. Bringtoaboil,thenreducetosimmer.Cookfor20minutes,stirring
occasionally.
4. Servewithavocadoslices.
BREAKFASTRECIPES
Asparagus-mushroommugomelet
Makes2servings
Ingredients
Proteins:
eggs,1egg
eggwhites,1/4cup
cottagecheese,lowfatornonfat,4tbsp
VegetablesandFruits:
asparagus,1cup,spears,frozen,chopped,defrostedandpatteddry
mushrooms,3/4cup,canned,sliced,drainedandpatteddry
lemons,2tsp,juiceonly
Starch:
bread,wholegrainrye,2slices
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
paprika,1/4tsp
pepper,black,1/4tsp
Instructions
1. Brushtheinsidesoftwomicrowave-safemugswitholiveoil.
2. Inamediumbowl,whisktogetheregg,eggwhites,paprika,andblack
pepper.Pourintomug.
3. Inthesamemediumbowl,stirtogetherasparagus,mushrooms,lemonjuice,
andcottagecheese.Pourovertheeggmixture.
4. Microwavefor2minutes.Cookfor30seconds,thenrepeatasneeded,until
eggsareset,about2moreminutes,dependingonmicrowavepower.
5. Servewithwholegraintoast.
Banana-walnutoatmeal
Makes2servings
Ingredients
Proteins:
wheyproteinpowder,1/4cup,unsweetened
yogurt,Greek,plain,nonfat,1/4cup
VegetablesandFruits:
bananas,1cup,slices
Starch:
oats,rolled,1/2cup,old-fashioned
Fats:
walnuts,4tbsp,choppedroughly
Seasonings:
cinnamon,1tsp
water,1cup
Instructions
1. Inasmallsautepanovermediumheat,tosswalnutsuntiltoastedand
fragrant.Setaside.
2. Inamedium-sized,microwave-safebowl,combineoats,banana,cinnamon,
water,andwheyproteinpowder.Microwaveonhighfor3minutes.Stir.
Microwaveforanother2-3minutes,untilwaterisabsorbed.Letstandfora
fewminutes.
3. StirinGreekyogurtandsprinklewalnutsontop.
Breakfasttortillaomelet
Makes2servings
Ingredients
Proteins:
eggs,1egg
eggwhites,1/3cup
yogurt,Greek,plain,nonfat,2tbsp
VegetablesandFruits:
jalapenopeppers,1/2pepper,seededanddicedfinely
tomatoes,1medium,diced
Starch:
corntortillas,wholegrain,4tortillas,cutintostrips
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
paprika,1/4tsp
pepper,black,1/4tsp
scallions,4scallions,slicedthinly
Instructions
1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Cookandstir
jalapenopepperandtortillastripsuntilsoftened,about4minutes.
2. Whiskeggsandeggwhiteswithpaprikaandblackpepper.Pouroverhot
skilletandtopwithtomatoesandscallions.
3. Turnomeletwhenundersidebeginstoturngoldenbrown.ServewithGreek
yogurt.
Hashbrownomelet
Makes2servings
Ingredients
Proteins:
egg,1egg
eggwhites,1/2cup
VegetablesandFruits:
onion,1/2small,diced
bellpeppers,1cup,frozen,mixedcolors,strips
Starch:
potatoes,skinon,1smallpotato,shredded
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions
1. Overmedium-highheatinamediumsautepan,heatoliveoil.Addonions
andcook,stirringfrequently,untiltheybegintosoften,about3minutes.Add
thebellpepperslicesandshreddedpotatoandcontinuecooking,stirring
constantly,for5moreminute
2. Inamediumbowl,whisktogetheregg,eggwhites,blackandcayenne
peppers.Pourintoskillet.
3. Cookuntilbottomsideofomeletislightlybrowned,thenflipwithaspatula.
Pear-almondfrenchtoast
Makes2servings
Ingredients
Proteins:
eggs,1egg
eggwhites,1/4cup
yogurt,nonfat(0%)vanilla,6tbsp
VegetablesandFruits:
pears,2smallpears,coredandslicedinto1/4”slices
Starch:
bread,wholegrain,2slices
Fats:
almonds,4tbsp,sliced
Seasonings:
cinnamon,1/4tsp,ground
ginger,1/4tsp,ground
vanillaextract,pure,1/2tsp
Instructions
1. Preheatovento350degreesF.Tosspearswithcinnamonandginger.
2. Inashallow,mediumsizedbowl,whisktogetheregg,eggwhites,2tbspof
vanillayogurt,andvanillaextract.
3. Inalargeskilletovermediumheat,toastalmonds,tossingfrequently,until
goldenbrown,about1-2minutes.Removefromheat.
4. Dipbreadslicesineggmixture,soakingtodrenchandturningtocoatboth
sides.
5. Lineabakingdishwithparchmentpaperornonstickaluminumfoil.Arrange
theslicedpearsonthedish,thenplacethebreadslicesontopofthem.
6. Bakeuntilgoldenbrown,orabout15-20minutes.Useaspatulatoservepear-
sideup.Topwithtoastedalmondsanddrizzlewiththeremaining1/4cupof
vanillayogurt.
Quinoaporridgewithapples
Makes2servings
Ingredients
Proteins:
yogurt,nonfat(0%)vanilla,12oz
VegetablesandFruits:
apples,1apple,small,coredanddiced
raisins,1/4cup
Starch:
quinoa,1/4cup,dry,rinsed,uncooked
Fats:
walnuts,1/4cup,coarselychopped
Seasonings:
water,3/4cup
cinnamon,1/2tsp
nutmeg,1/4tsp
Instructions
1. Inasmallsautepanovermedium-highheat,tosswalnuts,roastinguntil
fragrant.
2. Bringwatertoboilinamediumsaucepan.Stirinthequinoa,apples,and
raisinsandreducetosimmering.Cookuntiltender,about15-20minutes.
Draintoremoveanyexcesswater.Addcinnamonandnutmeg.
3. Toserve,scoopquinoaintobowlsandtopwithvanillayogurtandtoasted
walnuts.
Scrambledtofu,tomatoandspinach
Makes2servings
Ingredients
Proteins:
tofu,5.6oz,firm,drainedsqueezedintowels,andcutinto1/2”cubes
VegetablesandFruits:
babyspinach,2cups
lemons,1lemon,cutinhalf
tomatoes,1cup,grape,cutinhalf
Starch:
bread,wholegrainrye,2pieces
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
turmeric,1/2tsp
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
scallions,4scallions,slicedthinly,bothwhiteandgreenparts
basil,1/2cup,fresh,chopped
Instructions
1. Inamediumbowl,tosstogethertofu,turmeric,andblackandcayenne
peppers.
2. Overmedium-highheatinalargenonstickskillet,heattheoliveoil.Addthe
whitepartofthescallionsandcookabout1minute,oruntilsoft.
3. Addtheseasonedtofuandcontinuetocook,stirringoccasionally,untilthe
tofubecomeslightlybrowned,about5minutes.
4. Stirinthespinachandsqueezehalfofthelemonoverit.Stirforabouta
minute,untilthespinachwilts.
5. Addthetomatoesandgreenpartofthescallionsandheatthroughforanother
minuteortwo.Garnishwiththebasilandservewiththeotherhalfofthe
lemon,cutintowedges,andapieceoftoast.
Smoothiebowlwithberries
Makes2servings
Ingredients
Proteins:
skimmilk,1/2cup
wheyproteinprotein,unsweetened,1/4cup
yogurt,nonfat(0%),vanilla,3oz,frozeninanicecubetray
VegetablesandFruits:
strawberries,3/4cups,frozen(canbemixed/substitutedwithother
berriesifdesired)
bananas,1/2banana,overripe,slicedandfrozen
Starch:
oats,rolled,2/3cups,old-fashioned,uncooked
Fats:
almonds,4tbsp,chopped
Seasonings:
Instructions
1. Preheatovento350degreesF.Mixoatsandalmondstogetherandspreadon
abakingsheet.Cookalmondsandoatsforabout10minutes,turning
occasionally,untilgoldenbrown.Removefromoven.
2. Inablender,combineskimmilk,wheyproteinpowder,strawberries,
bananas,andfrozenyogurtcubes.
3. Poursmoothieintoabowlandtopwithtoastedalmondsandoats.
SNACKRECIPES
Blackbeandipwithtortillachips
Makes2servings
Ingredients
Proteins:
beans,1cup,black,canned,reducedsodium,drained,rinsed
VegetablesandFruits:
onion,1small,diced
tomatoes,1small,diced
Starch:
corntortillas,wholegrain,4tortillas
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
garlic,1clove,minced
cumin,1/2tsp
oregano,1tsp,fresh,chopped
chilipowder,chipotle,1/4tsp
water,1/2cup
cilantro,1tbsp,fresh,chopped
Instructions
1. Preheatovento400degreesF.Cuttortillasinto6wedgeseachandarrange
onalargebakingsheetcoveredinaluminumfoil.Bakeuntilcrispandgolden
brown,about10minutes.
2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonionand
cook,stirringfrequently,untiltender,about8minutes.
3. Addgarlicandcookforanotherminute,stirringconstantly.Addcumin,
oregano,chilipowder,beans,andwater.Bringtoaboil,thenreduceto
simmer.Cookuntilthickened,stirringoccasionally,about10minutes.
4. Mashbeanmixturewithafoodprocessor,blender,orpotatomasher.
5. Spoontomatoesoverbeanmixture,garnishwithcilantro,andservewith
tortillachips.
Cottagecheesecapresesalad
Makes2servings
Ingredients
Proteins:
cottagecheese,lowfatornonfat,1cup
VegetablesandFruits:
tomatoes,2large,chopped
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
basil,1/4cup,fresh,chopped
pepper,black,1/4tsp
vinegar,balsamic,4tsp
Instructions
1. Foldtogetherinalargebowlthecottagecheese,tomatoes,basil,andblack
pepper.
2. Inasmallbowl,combineoliveoilandbalsamicvinegar.
3. Topryecrackerswithcottagecheesemixture.Drizzlewitholiveoiland
balsamicdressing.
Eggplantminipizzas
Makes2servings
Ingredients
Proteins:
naturalcheese,2oz,shredded,mozzarella
VegetablesandFruits:
eggplant,1/2ofamediumeggplant,slicedinto1/2”thickrounds
tomatosauce,allnatural,1/3cup
mushrooms,1/4cup,fresh,sliced
Starch:
ryecrisps,wholegrain,4crisps
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
pepper,black,1/4tsp
Italianherbseasoning,saltfree,dried,1tbsp
basil,2tbsp,fresh,choppedortornintosmallpieces
Instructions
1. Preheatovento350degreesF.Brushbothsidesofeggplantsliceswitholive
oilandplaceonabakingsheetlinedwithaluminumfoilorparchmentpaper.
Sprinklewithblackpepper.Bakefor8minutes.Turnover.
2. MixtomatosaucewithItalianherbseasoningandspreadatoptheeggplant
slices.Layermushroomslicesontop,thensprinkleshreddedcheeseon
evenly.Topwithbasil.
3. Bakeabout5minutesmore,oruntilcheeseismelted.Servewithryecrisps.
Margheritapitapizzawitholive
Makes2servings
Ingredients
Proteins:
naturalcheese,4oz,mozzarella,shredded
VegetablesandFruits:
tomatoes,1roma,sliced
babyspinach,1cup,shredded
tomatosauce,allnatural,2tbsp
Starch:
pita,wholegrain,1pita
Fats:
oliveoil,extravirgin,2tsp
olives,10olives,sliced
Seasonings:
Italianherbseasoning,saltfree,dried,1tsp
basil,2tbsp,fresh,chopped
Instructions
1. Preheatovento400degreesF.
2. Lineabakingsheetwithaluminumfoil.Brushbothsidesofpitawitholive
oilandplaceonbakingsheet.Cookuntilslightlybrowned,turningonce,
about8minutes.
3. Inasmallbowl,combinetomatosauceandItalianherbseasoning.Add
toppingstopita:sprinkleonmozzarella,thenspinach,thentomatoandolive
slices,andthenthebasil.
4. Bakeforanother8-10minutesuntilthecheeseismeltedandthetomatoes
andolivesaresoft.
No-bakeoatmeal,raisin,andpeanutbutterballs
Makes2servings
Ingredients
Proteins:
wheyprotein,1/2cuppowder
VegetablesandFruits:
raisins,1/2cup,chopped
Starch:
oats,rolled,2/3cups,old-fashioned,raw
Fats:
peanutbutter,allnatural,2tbsp
Seasonings:
orangezest,1/2tsp
cinnamon,1/2tsp
water,2tsp,orasmuchorlittleasneeded
Instructions
1. Toastoatsonabakingsheetina350degreeoven,about10minutes.
2. Inamediumbowl,heatpeanutbutteruntilmelted,about10seconds.Addthe
oats,raisins,orangezest,wheyproteinpowder,andcinnamon.Stirto
combine,addingwaterdropbydropasneededtomakethemixture
malleable.
3. Formintoballsandplaceonasmallplate.Refrigerateforaboutanhour.
Pearpitapizza
Makes2servings
Ingredients
Proteins:
naturalcheese,2oz,gorgonzola,crumbled
VegetablesandFruits:
pears,1ripe,medium,coredandslicedthinly
raisins,1/4cup,yellow,finelychopped
Starch:
pita,wholegrain,1pita
Fats:
oliveoil,extravirgin,2tsp
almonds,2tbsp,slivered
Seasonings:
vinegar,balsamic,1tsp(optional)
Instructions
1. Preheatovento400degreesF.
2. Lineabakingsheetwithaluminumfoil.Brushpitaonbothsideswitholive
oilandplaceonbakingsheet.Cookfor8minutes,turningonce,untilslightly
crisped.
3. Addtoppingstopita:sprinkleongorgonzolacheese,thenpearslicesand
raisins,andfinallythealmondslivers.
4. Bakeuntilcheeseismeltedandpearsaresoft,about12minutes.
5. Drizzlewithbalsamicvinegarbeforeserving,ifdesired.
Roastedpeachfrozenyogurtwithtoastednutsandoats
Makes2servings
Ingredients
Proteins:
yogurt,nonfat(0%)vanilla,12oz
VegetablesandFruits:
peaches,2smallpeaches,peeled,cored,andcutinto1/2”thickslices
lemons,1tsp,juiceonly
Starch:
oats,rolled,2/3cup,old-fashioned,uncooked
Fats:
walnuts,4tbsp,chopped
Seasonings:
cinnamon,1/2tsp
Instructions
1. Preheatovento350degreesF.Mixoatsandwalnutstogetherandspreadona
bakingsheet.Cookforabout10minutes,turningoccasionally,untilgolden
brown.Removefromoven.
2. Tosspeachsliceswithlemonjuice.Linebakingsheetwithparchmentpaper
ornonstickaluminumfoilandplacepeachslicesonit.Bakeuntilpeachesare
softanddeeperincolor,about15minutes,thenremovetoabowlandcool.
3. Combinepeacheswithvanillayogurtandcinnamoninablenderorfood
processor.Puree.
4. Freezeyogurtpeachmixtureuntilfirm,about3hours.
5. Sprinkletoastedoatsandwalnutsonyogurtandserve.
Rosemarypotatochipswithspinachdippingsauce
Makes2servings
Ingredients
Proteins:
cottagecheese,lowfatornonfat,1cup
VegetablesandFruits:
spinach,1package,frozen,chopped,10oz,defrosted
Starch:
potatoes,skinon,1small
Fats:
almonds,2tbsp,slivers
oliveoil,extravirgin,2tsp
Seasonings:
garlicpowder,1/2tsp
pepper,black,1/4tsp
rosemary,1tsp,dry,crushed
Instructions
1. Inasmallsautepanovermediumheat,toastalmonds,stirringconstantly,for
about1minute.
2. Inamediumbowl,combinecottagecheese,spinach,garlicpowder,andblack
pepper.
3. Preheatovento375degreesF.
4. Slicepotatoesasthinlyandevenlyaspossible.Forbestresults,usea
mandoline.
5. Tosspotatoesinamediumbowlwithoilandrosemary.
6. Lineabakingsheetwithaluminumfoilorparchmentpaper.Placepotatoes
onsheetandbakefor15-20minutes,checkingfrequently,removing
individualchipsassoonastheyaregoldenbrown.
Skilletapplecrisp
Makes2servings
Ingredients
Proteins:
yogurt,nonfat(0%)vanilla,12oz
VegetablesandFruits:
apples,2small,coredandslicedinto1/2”slices
Starch:
oats,rolled,2/3cup,old-fashioned,uncooked
Fats:
coconutoil,4tsp
Seasonings:
cinnamon,1tsp
Instructions
1. Inamediumbowl,tossoatsand1/2tspcinnamon.Usehandstomixin2tsp
coconutoiluntilmixtureissomewhatcrumbly.
2. Overmedium-highheatinamediumsizedskillet,heatremaining2tsp
coconutoil.Addapplesandstiruntilcrisp-tender,about5-6minutes.
3. Stirintheremaining1/2tspcinnamon.
4. Pourtheoatsintothepan,reduceheattomedium-low,andcover.Cookuntil
oatsaretender,stirringoccasionally,10-15minutes.
5. Servewarmapplecrispovervanillayogurt.
Sweetpotatofrieswithcucumberdilldippingsauce
Makes2servings
Ingredients
Proteins:
yogurt,Greek,plain,nonfat,12oz
VegetablesandFruits:
cucumbers,1shredded
Starch:
sweetpotatoes,1small(5”long)
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
dill,1tbsp,fresh,finelychopped
pepper,black,1/4tsp
pepper,cayenne,1/4tsp
Instructions
1. PreparethedippingsaucebycombiningGreekyogurt,shreddedcucumber,
dill,andblackpepperinasmallbowl.
2. Preheatovento450degreesF.
3. Cutthesweetpotatoinhalflengthwise,thensliceeachhalfinto3spears.
Placespearsonabakingsheetlinedwithaluminumfoilandtosswitholive
oil.Sprinklewithcayennepepper.
4. Bakefor15minutes,thenturn.Cookforanother10minutesoruntilbrowned
lightly.
5. Servewithcucumberdilldippingsauce.
Zucchiniparmesancheesechips
Makes2servings
Ingredients
Proteins:
naturalcheese,2oz,parmesan,fresh,grated
VegetablesandFruits:
zucchini,1medium,slicedinto1/4”thickslices
Starch:
bread,wholegrainrye,2slices
Fats:
oliveoil,extravirgin,4tsp
Seasonings:
Italianherbseasoning,saltfree,dried,2tsp
Instructions
1. Placebreadslicesdirectlyonrackinovenpreheatedto250degreesF.Allow
tocookuntilcrispanddriedout,about1hour.Useafoodprocessor,blender,
orchef’sknifetochopintocoarsebreadcrumbs.
2. Increaseoventemperatureto450degreesF.Inasmallbowl,combinethe
breadcrumbs,parmesan,andItalianseasoningmix.Coverabakingsheetwith
nonstickaluminumfoil.
3. Inamediumbowl,tossthezucchinisliceswiththeoliveoil.Dipthetopsof
theslicesintotheparmesanbreadcrumbmixtureandplace,bottom-side
down,ontothebakingsheet.
4. Bakeuntilcrispandbrownontop,about30minutes.Bestwhenserved
immediately.
Document Outline
- INTRODUCTION
- LUNCH AND DINNER RECIPES
- Baked haddock and mushroom open-faced sandwich
- Black bean and avocado tortillas
- Black bean cakes
- Black bean pasta salad
- Black beans and rice
- Blackened catfish with remoulade and roasted corn on the cob
- Breaded cod with wilted greens
- Catfish ceviche with sweet potato wedges
- Catfish gumbo
- Cheese- and turkey-filled spaghetti squash boats
- Chicken and leek stew
- Chicken and sweet potato stew
- Chicken roulade with almond crust and spinach potato stuffing
- Chicken with cashews and rice pilaf
- Chicken with penne pasta and asparagus
- Chickpea and potato stew
- Chickpea and roasted red pepper salad
- Chickpea and sweet potato masala
- Chickpea and vegetable salad sandwiches
- Chickpea salad with mint and bulgur
- Chickpeas and egg whites with spinach and tomato
- Cod and potato casserole
- Cod marinara with linguine
- Creamy, lemony shrimp and pasta salad
- Curried chicken and plum couscous stew
- Fish curry, Indian-style, with rice and spinach
- Fish stew, Mediterranean style, with pasta
- Fish tacos
- Gazpacho salad
- Ginger-carrot tofu soup
- Grilled chicken breasts with corn apple relish
- Grilled cumin chicken breasts with sweet potato coleslaw
- Grilled grouper with mango salsa and mixed greens
- Grilled salmon with cucumber dill salad
- Grilled shrimp with soba noodles
- Halibut and caponata pita
- Halibut Veracruz
- Hearty Italian wedding soup
- Herb-crusted halibut with sauteed bok choy
- Italian-style turkey meatballs and spaghetti
- Lemon grilled cod with asparagus and wild rice
- Marinated salmon with broccoli and rice
- Mediterranean chickpea soup
- Mediterranean-style mahi mahi and barley salad
- Oven-fried chicken breasts and vegetables
- Poached salmon with almond couscous
- Roasted salmon with leeks and fingerling potatoes
- Rosemary dijon chicken breasts with corn and brussels sprouts
- Saffron turkey meatballs in broth
- Salmon and lentil salad
- Salmon hash with arugula
- Shredded chicken quinoa pilaf
- Shrimp skewers with orange-plum couscous
- Slow cooker chicken tikka masala
- Stir-fried chicken with cabbage, chile paste, and soba noodles
- Stuffed bell peppers
- Tandoori-style chicken and cucumber pita
- Tofu with peppers and tomatoes over couscous
- Tropical mahi mahi pita
- Tuna and couscous salad
- Tuna cakes
- Tuna melt with cashew salad
- Turkey burgers
- Turkey meatloaf
- Turkey sloppy joes
- Vegetarian chili
- BREAKFAST RECIPES
- SNACK RECIPES
- Black bean dip with tortilla chips
- Cottage cheese caprese salad
- Eggplant mini pizzas
- Margherita pita pizza with olive
- No-bake oatmeal, raisin, and peanut butter balls
- Pear pita pizza
- Roasted peach frozen yogurt with toasted nuts and oats
- Rosemary potato chips with spinach dipping sauce
- Skillet apple crisp
- Sweet potato fries with cucumber dill dipping sauce
- Zucchini parmesan cheese chips
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