Presents

85Fat-BurningDietMealRecipes

ToHelpYouLoseWeightFaster

andStayFullLonger

(c)201620/20Cookbooks

Allrightsreserved.

Everyefforthasbeenmadetoensurethattheinformationinthis

bookwascorrectatpresstime.Theauthorandpublisherdisclaim

liabilitytoanypartyforanyloss,damage,ordisruptioncausedby

errorsoromissions,whethersucherrorsoromissionsresultfrom

negligence,accident,oranyothercause.

CONTENTS

INTRODUCTION

LUNCHANDDINNERRECIPES

Bakedhaddockandmushroomopen-facedsandwich

Blackbeanandavocadotortillas

Blackbeancakes

Blackbeanpastasalad

Blackbeansandrice

Blackenedcatfishwithremouladeandroastedcornonthecob

Breadedcodwithwiltedgreens

Catfishcevichewithsweetpotatowedges

Catfishgumbo

Cheese-andturkey-filledspaghettisquashboats

Chickenandleekstew

Chickenandsweetpotatostew

Chickenrouladewithalmondcrustandspinachpotatostuffing

Chickenwithcashewsandricepilaf

Chickenwithpennepastaandasparagus

Chickpeaandpotatostew

Chickpeaandroastedredpeppersalad

Chickpeaandsweetpotatomasala

Chickpeaandvegetablesaladsandwiches

Chickpeasaladwithmintandbulgur

Chickpeasandeggwhiteswithspinachandtomato

Codandpotatocasserole

Codmarinarawithlinguine

Creamy,lemonyshrimpandpastasalad

Curriedchickenandplumcouscousstew

Fishcurry,Indian-style,withriceandspinach

Fishstew,Mediterraneanstyle,withpasta

Fishtacos

Gazpachosalad

Ginger-carrottofusoup

Grilledchickenbreastswithcornapplerelish

Grilledcuminchickenbreastswithsweetpotatocoleslaw

Grilledgrouperwithmangosalsaandmixedgreens

Grilledsalmonwithcucumberdillsalad

Grilledshrimpwithsobanoodles

Halibutandcaponatapita

HalibutVeracruz

HeartyItalianweddingsoup

Herb-crustedhalibutwithsauteedbokchoy

Italian-styleturkeymeatballsandspaghetti

Lemongrilledcodwithasparagusandwildrice

Marinatedsalmonwithbroccoliandrice

Mediterraneanchickpeasoup

Mediterranean-stylemahimahiandbarleysalad

Oven-friedchickenbreastsandvegetables

Poachedsalmonwithalmondcouscous

Roastedsalmonwithleeksandfingerlingpotatoes

Rosemarydijonchickenbreastswithcornandbrusselssprouts

Saffronturkeymeatballsinbroth

Salmonandlentilsalad

Salmonhashwitharugula

Shreddedchickenquinoapilaf

Shrimpskewerswithorange-plumcouscous

Slowcookerchickentikkamasala

Stir-friedchickenwithcabbage,chilepaste,andsobanoodles

Stuffedbellpeppers

Tandoori-stylechickenandcucumberpita

Tofuwithpeppersandtomatoesovercouscous

Tropicalmahimahipita

Tunaandcouscoussalad

Tunacakes

Tunameltwithcashewsalad

Turkeyburgers

Turkeymeatloaf

Turkeysloppyjoes

Vegetarianchili

BREAKFASTRECIPES

Asparagus-mushroommugomelet

Banana-walnutoatmeal

Breakfasttortillaomelet

Hashbrownomelet

Pear-almondfrenchtoast

Quinoaporridgewithapples

Scrambledtofu,tomatoandspinach

Smoothiebowlwithberries

SNACKRECIPES

Blackbeandipwithtortillachips

Cottagecheesecapresesalad

Eggplantminipizzas

Margheritapitapizzawitholive

No-bakeoatmeal,raisin,andpeanutbutterballs

Pearpitapizza

Roastedpeachfrozenyogurtwithtoastednutsandoats

Rosemarypotatochipswithspinachdippingsauce

Skilletapplecrisp

Sweetpotatofrieswithcucumberdilldippingsauce

Zucchiniparmesancheesechips

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.