Anabolic Cookbook 5x1k54

Your Complete Nutrition Guide And Cookbook For Bodybuilding & Fitness

By The “MuscleCook” Dave Ruel

The Cookbook More Than

Anabolicious Recipes

www.AnabolicCooking.com

Page 1

First of all, thank you for purchasing the Anabolic Cooking e-book. I hope you will enjoy all the info you will find in it. You know, every time I create a product, I commit myself and make a promise to my customers to give you the very best information available in order to help you to gain muscle, lose body fat and achieve your overall fitness goals. In exchange to this commitment, I would like you to make another one to me: don’t copy, resell or steal this book without official permission. You know just like me that e-books are easily copied, shared and ed around .But you should know people like myself or other e-book writers make our living this way. I worked very hard on this book and I am charging a very fair price for it, a fair price that you’ve also paid to get this book. Therefore, if you know someone who’d like a copy, please send him my way. This book is copyright, with all rights reserved. That means that all violations of this copyright (illegal copy, illegal distribution, illegal derivative works) are subject to legal action. In other words, don’t get it messy for all of us by doing something illegal... My partners and s actively search and more than often find all violations to my copyright. Thanks for keeping your promises so I can continue doing my work and helping you with your fitness ambitions. Thank You,

Dave Ruel, CFT. NWS, Author of Anabolic Cooking PS: The information in the report is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making any changes in your diet or exercise program. Specific medical advice should be obtained from a licensed health-care practitioner. Dave Ruel and his associates will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.

Copyright 2010 © Dave Ruel / Anabolic Cooking

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Index ………………………...……………………………..………… Page 4 - 7

Section One Introduction ………………………………………………..………… Page 8 - 10

Section Two About the Author…………………………………………..………… Page 11 - 14

Section Three: Anabolicious Recipes I. Breakfast …………………………………...………..…………… Page 16 - 40 II. Chicken And Poultry ………………………………….………… Page 41 - 69 III. Red Meat And Pork …………………………….…...………… Page 70 - 98 IV. Fish And Seafood …………………………….…...…………… Page 99 - 123 V. Salads, Soups And Sides ………………………………….…… Page 124 - 152 VI. Snacks And Bars …….…...………….………………………… Page 153 - 170 VII. Desserts …………………….……………………….....……… Page 171 - 186

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Anabolicious Recipes Index Breakfast Dave’s Anabolic Blueberry Oatmeal Vanilla Cream Oatmeal Reese’s style Oatmeal Nanny’s Apple Pie Oats High Protein Pancakes Sweet Potato Pancakes High Protein Banana Bread Zucchini Hash Brown Protein Waffles Apple & Cinnamon Muffins Vanilla-Blueberry HP Muffins Banana & Peanut Butter HP Muffins

17 18 19 20 21 22 23 24 25 26 27 28

Lemon-Poppyseed HP Muffins Maple-Pecan HP Muffins Low Carb Spinach Scramble Mexican Breakfast Scramble Rising Sun Scramble Turkey Bacon Scramble Asparagus and Potato Frittata Broccoli Frittata Sweet Potato and Spinach Frittata Turkey Spinach Omelette Classic Denver Omelette Chef Fabio’s Omelette

29 30 31 32 33 34 35 36 37 38 39 40

42 43

Caribbean Chicken Stir Fry Sweet Pepper Chicken Stir Fry Creole Poached Chicken Chicken Quesadillas Mexican Chicken Chicken Fajitas Chicken “Egg Rolls” Curry Chicken & Almonds Southern Fried Chicken Mustard Roasted Chicken Tangy Thai Chicken Mint Cream Marinated Chicken Chicken Stroganoff 15 Easy Chicken Marinades

56 57 58 59 60 61 62 63 64 65 66 67 68 69

Chicken and Poultry Dave’s Famous Turkey Meat Loaf Roasted Chicken Breast w/ Spinach and Walnuts Stuffing Baked Crispy Chicken Nuggets Grilled Turkey Club Italian Chicken Parmesan Chicken Marsala Chicken Cacciatore Honey-Garlic Glazed Chicken Apple Cider Vinegar Chicken Grilled Greek Chicken Grilled Tex-Mex Chicken Provencal Chicken Strips Crusted Orange Chicken Chicken Pizza

44 45 46 47 48 49 50 51 52 53 54 55

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Anabolicious Recipes Index Red Meat and Pork The MuscleCook’s Chili Beef & Broccoli Stir Fry Buffaloaf (Buffalo Meat Loaf) Buffalo (Bison) Burgers Baked Meatballs Beef Stroganoff Mexican Beef & Potato Casserole Oriental Beef Stir Fry Saigon Beef & Noodles Southwest Beef Beef Teriyaki Beef Cubano Grilled Sirloin Teriyaki Beef Bombs

71 72 73 74 75 76 77 78 79 80 81 82 83 84

London Broil Beef Fajitas Boeuf Bourguignon Beef & Spinach Lasagna Slow-Cooked Roast Roasted Peppercorn Tenderloin Lebanese Beef Kebabs Grilled Marinated Pork BBQ Pulled Pork Dijon Pork Chops Jamaican Pork Puerto Rico Roasted Pork Honey-Mustard Pork Chops Balsamic Glazed Pork Chops

100 101 102 103 104 105 106 107 108 109 110 111 112

Almond Crusted Tilapia Poached Halibut Provencal Halibut Herb-Crusted Halibut New England Crab Cakes Hellas Shrimp (Greek) Grilled Shrimp & Cilantro Salsa Cajun Shrimp Turkey Bacon Wrapped Scallops Lemon Marinated Scallops 15 Quick and Easy Straight Out Of the Can Tuna Recipes

85 86 87 88 89 90 91 92 93 94 95 96 97 98

Fish and Seafood Classic Tuna Melt Patties Rosemary Marinated Salmon Salmon Burgers Grilled Blueberry Salmon Steaks Salmon Frittata Walnut Crusted Salmon Sun Dried Tomato Salmon Baked Oregano Salmon Salmon a la Crème Creole Tilapia Citrus Baked Tilapia Jerk Tilapia with Asparagus Mediterranean Tilapia

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113 114 115 116 117 118 119 120 121 122 123

Anabolicious Recipes Index Salad Soups and Sides

Salads Almond Chicken Salad Blueberry-Basil Chicken Salad Mediterranean Chicken Salad Roasted Curry Chicken Squash Salad Spinach & Chicken Salad w/ Curry Dressing Spinach & Strawberry Turkey Salad Mandarin Tuna Salad Shrimp & Avocado Salad Hot Shrimp Blueberry Salad 3-Bean Salad

125 126 127 128 129 130 131 132 133 134

139 140 141 142 143

Soups Chicken Barley Soup Slow-Cooked Turkey Chowder Avgolemono Chicken Soup Anabolicious Gumbo Turkey & Sweet Potato Chowder

144 145 146 147 148

Others

Sides Wasabi Mashed Potatoes Roasted Garlic Mashed Potatoes Lemon & Cinnamon Sweet Potatoes Ginger Sweet Potatoes

Crispy Baked Sweet Potato Fries Herbed B.E.P Brown Rice Herbed Quinoa Bulgur Pilaf Risotto

135 136 137 138

Guilt-Free Spinach Dip Guacamole Ezekiel Bread Stuffing Perfect Spaghetti Sauce

149 150 151 152

High Protein Chocolate Crepes High Protein Rice Pudding Zucchini Bread Hummus and Carrots Cinnamon Toasted Almonds Buffalo Wings Egg White Bites Eggsters

163 164 165 166 167 168 169 170

Snacks and Bars High Protein Fudge Bars Peanut Butter Protein Bars Almond-Coconut Bars High Protein Granola Bars Apple Cinnamon Protein Bars Banana-Maple Protein Snack Wraps High Protein Blueberry Cookies Reese’s Style Cottage Cheese High Protein Jell-O

154 155 156 157 158 159 160 161 162

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Anabolicious Recipes Index Desserts Strawberry Meringues Lemon Cheesecake Blueberry Cheesecake Strawberry Protein Ice Cream Orange-Protein Creamsicles Brownies In a Cup High Protein Chocolate Mousse Mango Lime Mousse

172 173 174 175 176 177 178 179

Sweet Potato Pie Banana Cream Pie Carrot Cake Peanut Butter Protein Balls The Bodybuilder’s Chocolate Cake Chocolate Hazelnut Biscotti Guilt-Free Chocolate Sauce

Bon Appétit !

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180 181 182 183 184 185 186

Introduction

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Section 1: Introduction

Introduction Your diet is without a doubt one of the most critical aspect of bodybuilding and fitness. You can be consistent with your workouts, dedicated to go to the gym everyday, but if you don’t fuel your body properly you will NOT get the results you want! Laziness and lack of planning are the 2 main reasons why people screw up with their nutrition and those are only excuses because when done properly it doesn’t take anymore time to follow a healthy nutrition plan that will give you results then whatever, whenever… However, once you decide to take action and eat the way you should to reach your muscle building and fitness goals, you face a new problem:

Muscle Building Nutrition Can Easily Become Boring! That’s why I have created this Cookbook and Nutrition Guide, Muscle Building Nutrition DOESN’T have to be boring and only composed of boiled chicken breasts, baked potatoes and broccoli... I want to show you that it is possible to cook easy and tasty meals that will make you enjoy your lifestyle a lot more!

Dave Ruel

Author of Anabolic Cooking

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Section 1: Introduction

I have spent the past 4 years developing this book, creating and testing recipes in my own kitchen… Now, I have to be honest, not all of them made the cut, but about 200 of them did… All the recipes you will find in this book respond to 3 specific criteria: they are all easy to do, full of flavors, and will promote muscle building and fat loss… In fact, All my recipes are so easy to do, even a 10 year old could cook a super tasty meal! That means you have no excuses!

Now, let’s Cook!

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About The Author

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Section 1: About The Author

About The Author My name is Dave Ruel, but most people know me as the "Muscle Cook". I am a competitive bodybuilder, a professional Muscle Building Coach and Nutritionist. I am also the creator of the very popular website TheMuscleCook.com ( http://www.themusclecook.com ) As you may have noticed, I have 3 ions in life: Bodybuilding, Nutrition, and Cooking! 3 ions that complement each other really well don't you think? However, before I became a nutrition expert, I went through a lot of personal challenges, and I have to it that I've made a lot of stupid mistakes over the years in my muscle building efforts, especially when I first started. I literally wasted years of progress by not paying attention to my nutrition and listening to other people on bodybuilding forums and websites. While they all meant well, they didn't have a clue as to what really worked and what didn't when it came to building muscle.

Growing up, I always was a physically active person, I was involved in competitive sports such as hockey, basketball and volleyball. I did try to pick up weights a few times, but at that time I couldn't find the motivation to be dedicated to weightlifting for more than a few weeks at a time. I was never genetically gifted, I was your typical skinny-fat kid...

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In 2001, after having gained a few pounds during the summer, I decided to a local gym (the one I am still training at now...) in order to get in shape and gain some muscle. At that time, I didn't know anything about weight training or nutrition. However, I kept on reading and collecting info left and right and in a few weeks I was able to create my own training program and basic nutrition plan (and I mean BASIC!). The weeks ed and I gradually fell in love with the sport. I was getting good results and wanted more. But, after a year, I wasn't getting the results I was getting at the beginning... and I made the typical #1 bodybuilding mistake of "bulking"... I brought my weight up to 262 lbs, with a lot of body fat. At that point, I realized that I had gone way too extreme and that I would need to work very hard to get back in shape.

This is when I hired the person who would become my mentor, a several time Bodybuilding Champion, who also was a professional nutritionist. He took me under his wing and put me on a 12 weeks nutrition plan that made me lose 50 lbs! I just couldn't believe the transformation I had made in just 3 months, going from out of shape to an almost competitive physique.

But surprisingly, this nutrition plan wasn't a conventional basic nutrition plan (i.e. chicken breasts, steamed broccoli and baked potato...), He designed my meal plan with delicious recipes… It seemed a bit odd at first because I thought I would have to spend hours in the kitchen in order to prepare all my meals... I couldn't have been more wrong… His recipes were so easy to make, and as the time went by, I developed my own little cooking strategies... It was so easy to follow his plan, the meals were so tasty and the results were just incredible!!

This is when I realized the power of food and how good, clean eating habits can change your physique! At that point, I made myself a promise that I would eat clean for the rest of my life!

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I also realized that bodybuilding nutrition doesn't have to be plain and boring... without spending more time in the kitchen that you normally do, you can have meals that are full of flavours and that make it easier to reach your fitness goals... Since then, cooking and nutrition really became my ion... and it is great that I now have the opportunity to share my ion with other people... and I take pride in it too... Over the past years I have helped hundreds of people with incredible results, I have been helping bodybuilders get shredded for bodybuilding shows, fitness models get ready for photo shoots and regular weight lifters transform their physiques! I have also competed in several bodybuilding competitions, the last one being the 2007 Heavyweights Classic where I won the heavyweights class... Now I hope that all the info I provide on this book will be valuable to you. If I can save you from making the same mistakes I've made, well my mission is accomplished!

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Anabolicious Recipes

Page 15

Breakfast Recipes Dave’s Anabolic Blueberry Oatmeal Vanilla Cream Oatmeal Reese’s style Oatmeal Nanny’s Apple Pie Oats High Protein Pancakes Sweet Potato Pancakes High Protein Banana Bread Zucchini Hash Brown Protein Waffles Apple & Cinnamon Muffins Vanilla-Blueberry HP Muffins Banana & Peanut Butter HP Muffins

17 18 19 20 21 22 23 24 25 26 27 28

Lemon-Poppyseed HP Muffins Maple-Pecan HP Muffins Low Carb Spinach Scramble Mexican Breakfast Scramble Rising Sun Scramble Turkey Bacon Scramble Asparagus and Potato Frittata Broccoli Frittata Sweet Potato and Spinach Frittata Turkey Spinach Omelette Classic Denver Omelette Chef Fabio’s Omelette

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29 30 31 32 33 34 35 36 37 38 39 40

Section 3: Breakfast

Makes 1 Serving

Ingredients • • • • • • • •

3/4 cup oatmeal 8 Egg Whites 1/2 scoop (15g) of Chocolate Protein Powder 2 teaspoons of Pure Cocoa Powder 1/2 teaspoon of Stevia 1 tbsp of Flax Oil 1 cup of frozen Blueberries 1/4 cup of water

Directions 1. In a big bowl, mix All the ingredients (except for the frozen blueberries) 2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to another) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks) 3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!

Nutritional Facts (Per Serving) • • • •

Calories: 580 Protein: 52g Carbohydrates: 57g Fat: 16g

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Makes 1 Serving

Ingredients • • • • •

1 cup oatmeal 1cup Skim Milk 1 scoop (30g) of Vanilla Protein Powder 1/2 teaspoon of Stevia Pinch of Cinnamon

Directions 1. In a big bowl, mix all the ingredients (except for the Protein Powder) 2. Cook in a Microwave for about 1 minute - stir the mix , then microwave for another 1 minute. 3. Let the oatmeal cool down for about 3 minutes 4. Add the vanilla Protein Powder

Quick Tip: Tip You can add 1/ 2 cup of berries (your choice of berries) to add extra flavour.



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Makes 1 Serving

Ingredients • • • • • •

1 cup oatmeal 1cup Skim Milk 1 scoop (30g) of Chocolate Protein Powder 1 teaspoons of Pure Cocoa Powder 1/2 teaspoon of Stevia 1 tablespoon of Natural Peanut Butter

Directions 1. In a big bowl, mix the Oatmeal, the Milk, Splenda and the Pure Cocoa Powder 2. Cook in a Microwave for about 1 minute - stir the mix , then microwave for another 1 minute. 3. Let the oatmeal cool down for about 3 minutes 4. Add the Chocolate Protein Powder, stir 5. Add the Natural Peanut Butter



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Makes 1 Serving

Ingredients • • • • • • • • •

3/4 cup oatmeal 1/4 cup of oat bran 1 Apple (cored and diced) 1/2 cup of unsweetened Applesauce 1/2 teaspoon of Cinnamon 1 scoop of Vanilla Protein Powder 1 cup of water 1/4 teaspoon of Vanilla extract 1/2 teaspoon of Stevia

Directions 1. In a big bowl, mix Oatmeal, Oat Bran, Protein Powder, Vanilla extract and Water. 2. In a separate bowl, mix the Apple, Applesauce, Cinnamon and Stevia (or Splenda) 3. Coat a small baking pan with cooking spray

Nutritional Facts

4. Pour the Applesauce mixture in the baking dish, then pour the Oat mixture on top 5. Bake for 35 minutes at 350 degrees F.

Quick Tip: Tip:

(Per Serving) • • • •


Bake a big batch… so you will have multiple meals... Serve in a bowl and poor some Skim Milk on top… Trust me you won’t regret it !

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Makes 1 Serving (6 pancakes)


1/4 cup Oatmeal 6 Egg Whites 1 tbsp of ground Flax 1/4 teaspoon of Baking Soda 1/2 teaspoon of Cinnamon 1/2 teaspoon of Stevia

Directions 1. First heat a frying pan until hot and then reduce to medium temperature. 2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form. 3. Make about 6 pancakes



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Makes 1 Serving

Ingredients • • • • • • •

6oz Sweet Potato 1/2 cup Oatmeal 4 Egg Whites 1 Egg (with yolk) 1/2 teaspoon of Vanilla Extract 1/2 teaspoon of Cinnamon 1/4 cup Fat Free Plain Yogurt

Directions 1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and cook in the microwave for 5 minutes at full power, or until tender. Cool slightly, and remove the skin with a small knife. 2. Meanwhile, process the oats in a blender or food processor until powdery. Transfer the oats to a large bowl. Break the sweet potato into chunks, and place in the food processor. Blend until smooth. Transfer to the bowl with the oats, and stir in the egg, egg whites, vanilla, cinnamon and yoghurt. Nutritional Facts 3. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.



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Makes 8 Slices


2 Eggs 2 Tablespoon of Fat Free Whipping Cream 2 Bananas 6 Scoops of Vanilla Protein Powder 1/2 teaspoon of Vanilla Extract 1 teaspoon of Banana Extract 1/3 cup of Water 1 teaspoon of Baking Soda

Directions 1. Mix everything in a blender. Blend until smooth 2. Poor the mix in a loaf pan 3. Bake for about 30 minutes at 325 degrees F.

Nutritional Facts (Per Slice) • • • •


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Makes 1 Serving


2 Eggs 1 cup of grated Zucchini 1/4 cup of diced onion 1/4 teaspoon of garlic powder 1/4 teaspoon onion powder Pinch of Salt and Pepper

Directions 1. Heat a frying pan until hot and then reduce to medium temperature. 2. After mixing together all the ingredients in a bowl, 3. spray some pam (or other cooking spray), drop by spoonful onto the plan, when brown on one side, turn and cook the other side



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Makes 1 Serving


4 Egg Whites 1/2 cup of Oatmeal 1/2 cup of Fat Free Cottage Cheese (drained from liquid) 1 teaspoon of Baking Powder 1/2 teaspoon of Stevia

Directions 1. Mix everything together in a blender until smooth 2. Bake in a Waffle Iron



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Makes 1 Serving (3 Big Muffins)

Ingredients • • • • • • • • • • • •

3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 1/2 scoop (15g) of Vanilla Protein Powder 1/4 teaspoon of Baking Soda 1/2 teaspoon of Stevia 1 tbsp of Flax Oil 1 diced Apple 2 Tbsp of Unsweetened Apple Sauce 1/2 teaspoon of Cinnamon 1/2 teaspoon of Vanilla Extracts

Directions 1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix gets thick. 2. Add the diced apple and stir (with a spoon or a spatula)

Nutritional Facts

3. Poor the mix into a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).

Quick Tip: Tip You can cook a big batch and freeze the muffins. Then just microwave the muffins when needed...

(Per Serving 3 Big Muffins) • • • •


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Ingredients • • • • • • • • • •

3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 1/2 scoop (15g) of Vanilla Protein Powder 1/4 teaspoon of Baking Soda 1/2 teaspoon of Stevia 1 tbsp of Canola Oil 1 Cup of Frozen Blueberries 1/2 teaspoon of Vanilla Extracts

Directions 1. In a blender, mix all the ingredients (except for the blueberries). Blend until the mix gets thick. 2. Add the blueberries and stir (with a spoon or a spatula) 3. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).


Nutritional Facts (Per Serving 3 Big Muffins) • • • •


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Ingredients • • • • • • • • • • •

3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 1/2 scoop (15g) of Vanilla Protein Powder 1/4 teaspoon of Baking Soda 1/2 teaspoon of Stevia 1 tbsp of Natural Peanut Butter 1 big Banana 1/2 teaspoon of Vanilla Extracts 1/2 teaspoon of Banana Extracts

Directions 1. In a blender, mix all the ingredients (except for the banana). Blend until the mix gets thick. 2. Cut the Banana in thin slices or cubes. Add the banana to the mix and stir (with a spoon or a spatula) 3. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).




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Ingredients • • • • • • • • • • •

3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 1/2 scoop (15g) of Vanilla Protein Powder 1/4 teaspoon of Baking Soda 1/2 teaspoon of Stevia 1 tbsp Ground Flax Seeds 1 tbsp of Poppyseeds 1 tbsp of Lemon Juice 1/2 teaspoon of Lemon Zest

Directions 1. In a blender, mix all the ingredients. Blend until the mix gets thick. 2. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).




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Ingredients • • • • • • • • • • •

3/4 cup Oatmeal 1/4 cup of Oat Bran 1 tbsp of Whole Wheat Flour 6 Egg Whites 125g of Cottage Cheese 1/4 teaspoon of Baking Soda 1/2 teaspoon of Stevia 1/4 cup of Crushed Pecan 2 tbsp of Low-Cal Maple Syrup 1 teaspoon of Maple Extracts 1 teaspoon of Vanilla Extracts

Directions 1. In a blender, mix all the ingredients (except for crushed pecan). Blend until the mix gets thick. 2. Add the crushed pecan to the mix and stir (with a spoon or a spatula) 3. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).




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Makes 1 Serving


6 Egg Whites 2 Eggs (with yolks) 1 cup cooked and drained Spinach (fresh or frozen) Salt and Pepper - to taste 1/4 cup chopped Onion 1/4 cup chopped Red Pepper

Directions 1. Cook and drain the spinach. Season it with salt and pepper while still warm. Cover and set aside. 2. In medium skillet coated lightly with cooking spray - set to medium heat cook the onion and red pepper until tender. 3. Add the eggs and scramble until completely set. 4. To serve, make a bed of spinach on a serving plate. Top with the scrambled eggs. Add additional seasoning if desired.



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Makes 1 Serving


6 Egg Whites 2 Eggs (with yolk) 1/2 cup of Fat-Free Cottage Cheese 2 Slices of Turkey Bacon 1/4 cup chopped Onion 1/4 cup Salsa

Directions 1. Cook and crumble the Turkey Bacon 2. Place the cottage cheese in a tea strainer and allow it to drain excess liquid. 3. Blend the eggs and egg whites, then add in the cottage cheese. 4. Scramble this in a sprayed pan until it starts to set. Add in the crumbled bacon and stir in the parsley. Add a spoonful of salsa and keep stirring. 4. Put on a serving plate and put the rest of the salsa on the top as a garnish. Sprinkle with more cilantro (or green onion) if you wish. .



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Makes 1 Serving

Ingredients • • • • • • • • • •

6 Egg Whites 2 Eggs (with yolk) 1 cup of chopped Mushrooms 1/2 cup of chopped Red Pepper 2 tbsp of Scallion (green onions) 12 Snow Peas (cut in small pieces) 1 tablespoon of Canola Oil 1 teaspoon of Ginger 1 teaspoon of Garlic 1 tbsp of low-sodium soy sauce

Directions 1. In a skillet at medium-high heat, cook the garlic and ginger in olive oil until golden. Then add the mushroom, red pepper and scallion with the soy sauce, cook for about 2 minutes. Cover and set aside. 2. In a medium skillet coated lightly with cooking spray set to medium heat - scramble the eggs and egg whites.

Nutritional Facts

3. Just before the eggs are completely cooked, add the veggies and mix everything.



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Makes 1 Serving

Ingredients • • • • • • • • • • •

6 Egg Whites Salt and Pepper 1 teaspoon of dried Parsley 1/2 teaspoon of Garlic Powder 1/4 cup chopped Onion 1/4 cup chopped Yellow Pepper 1/4 cup quartered White Mushrooms 1 Scallion, minced 3 Sliced Portobello Mushrooms 3 Slices of Turkey Bacon 1 teaspoon Olive Oil

Directions 1. In medium skillet coated lightly with cooking spray - set to medium– high heat - cook the onion, white mushrooms, scallion, Portobello mushrooms and yellow pepper until tender. 2. In another skillet, cook turkey bacon.

Nutritional Facts

3. Add the eggs to the veggies and scramble until completely set. Then add a teaspoon of olive oil. 4.Crumble bacon and add to the scramble



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Makes 1 Serving

Ingredients • • • • • • • • • • •

1 tablespoons Olive Oil 1 Red Potato, diced 1/4 cup chopped Onion Pinch salt Pinch ground black pepper 6 Asparagus, trimmed and cut into 2-inch pieces 1 Egg 6 Egg Whites 1 tablespoon Fat Free Milk 2 oz shredded low fat mozzarella cheese 1 teaspoon chopped fresh basil

Directions 1. Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish. 2. Heat the olive oil in a large skillet over medium heat; cook and stir the diced potato and onion in the hot oil until the potatoes begin to brown, about 5 minutes. 3. Season with salt and pepper. Add the asparagus and continue cooking until the asparagus is tender, another 5 to 7 minutes; transfer to the prepared baking dish. 4. Whisk the eggs and milk together in a small bowl; pour evenly over the dish. Scatter the mozzarella over the top of the potato mixture. 5. Bake in the preheated oven until set in the middle, 20 to 25 minutes. Garnish with the basil to serve.



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Makes 1 Serving


1 tablespoons Olive Oil 1/4 cup chopped Onion Pinch salt 3 cups of Broccoli florets 1 Egg 6 Egg Whites 1/4 cup shredded low fat Parmesan cheese

Directions 1. Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish. 2. In a large covered skillet, over medium heat, steam broccoli for 4-5 minutes, until vibrant green. Set aside when ready 3. In the same skillet, cook the onion in the olive oil until the onions are golden brown. Add steamed broccoli to the onion, toss. 5. Whisk the eggs and egg whites in a small bowl; then Pour over broccoli and onion. Sprinkle parmesan cheese over the frittata. Cook for 3-5 minutes, or until eggs are set on the bottom. 6. Bake in the preheated oven until set in the middle, 20 to 25 minutes. Garnish with the basil to serve.



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Makes 1 Serving

Ingredients • • • • • • • • • •

1 tablespoons Olive Oil 1 Medium Sweet Potato 1/4 cup chopped Onion Pinch salt 1 cup of fresh Spinach 1 Egg 6 Egg Whites 1/4 cup shredded low fat cheddar cheese 1/3 cup of Skim Milk 1 tsp of crushed Garlic

Directions 1. Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish. 2. Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. Nutritional Facts 4. Whisk the egg, egg whites and milk in a small bowl; then pour over vegetables. Sprinkle cheddar cheese over the frittata. Cook for 3-5 minutes, or until eggs are set on the bottom. 6. Bake in the preheated oven until set in the middle, 20 to 25 minutes.



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Makes 1 Serving


6 Egg Whites 1 Egg (with yolk) 1 handful of Spinach 1/2 cup of sliced Mushrooms 1/2 cup of chopped Onions 3 oz of Turkey Deli Slices (chopped) 1 slice of fat-free Cheese

Directions 1. In medium skillet coated lightly with cooking spray - set to medium heat cook the onion, white mushrooms, and turkey for about 5 minutes, then add the spinach for 30 seconds. Remove from skillet and set aside. 2. Mix egg whites and the whole egg and pour the mixture in the skillet. 3. Wait a couple minutes until you see bubbles. Then lift a portion of the eggs with a spatula allowing the remaining liquid eggs to flow under the part you lifted. Do this in a few places around the perimeter of the omelette. Wait a couple more minutes and flip the omelette 4. After flipping, add the slice of fat free cheese on top of the omelette 5. Spread the turkey and veggies mixture on one half of the omelette and fold the omelette in half. Slide onto a plate and enjoy!



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Makes 1 Serving

Ingredients • • • • • • • • • •

6 Egg Whites 1 Eggs (with yolk) 1/3 Green Pepper, chopped 1/3 Red Pepper, chopped 1/2 cup of chopped Onions 2oz of Turkey Deli Slices (chopped) 2oz Cooked Ham Slices 1 slice of fat-free Cheese 2 teaspoons of Light Margarine Salt and Pepper

Directions 1. In medium skillet coated with 1 teaspoon of light margarine - set to medium heat - cook the onion, peppers, ham and turkey for about 5 minutes. Remove from skillet and set aside 2. Mix egg whites and the whole egg and poor the mixture in the skillet coated with the second teaspoon of light margarine 3. Wait a couple minutes until you see bubbles. Then lift a portion of the eggs with a spatula allowing the remaining liquid eggs to flow under the part you lifted. Do this in a few places around the perimeter of the omelette. Wait a couple more minutes and flip the omelette



4. After flipping, add the slice of fat free cheese on top of the omelette 5. Spread the turkey and veggies mixture on one half of the omelette and fold the omelette in half. Slide onto a plate and enjoy!

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Makes 1 Serving

Ingredients • • • • • • • • • • •

6 Egg Whites 1 Egg 1/3 Green Pepper, chopped 1/3 Red Pepper, chopped 1/2 cup of chopped Onions 1 handful of Spinach 2 Lean Turkey Sausages 1/3 cup of Low-Fat Mozzarella 1 teaspoon of grated Light Parmesan 1 teaspoon of Olive Oil Salt and Pepper

Directions 1. Cooked Turkey Sausages separately and cut in 1/2 inch pieces 2. In medium skillet coated with 1 teaspoon of olive oilset to medium heat - cook the onion, peppers for about 5 minutes. Then add salt, pepper, spinach and turkey sausages pieces for another 30 seconds, and remove from skillet and set aside

Nutritional Facts (Per Serving)

2. Mix egg whites and the whole egg and poor the mixture in the skillet. 3. Wait a couple minutes until you see bubbles. Then lift a portion of the eggs with a spatula allowing the remaining liquid eggs to flow under the part you lifted. Do this in a few places around the perimeter of the omelette. Wait a couple more minutes and flip the omelette

• • • •


4. After flipping, add the mozzarella and parmesan on top of the omelette 5. Spread the turkey and veggies mixture on one half of the omelette and fold the omelette in half. Slide onto a plate and enjoy! Page 40

Chicken & Poultry Recipes Dave’s Famous Turkey Meat Loaf Roasted Chicken Breast w/ Spinach and Walnuts Stuffing Baked Crispy Chicken Nuggets Grilled Turkey Club Italian Chicken Parmesan Chicken Marsala Chicken Cacciatore Honey-Garlic Glazed Chicken Apple Cider Vinegar Chicken Grilled Greek Chicken Grilled Tex-Mex Chicken Provencal Chicken Strips Crusted Orange Chicken Chicken Pizza

42 43 44 45 46 47 48 49 50 51 52 53 54 55

Caribbean Chicken Stir Fry Sweet Pepper Chicken Stir Fry Creole Poached Chicken Chicken Quesadillas Mexican Chicken Chicken Fajitas Chicken “Egg Rolls” Curry Chicken & Almonds Southern Fried Chicken Mustard Roasted Chicken Tangy Thai Chicken Mint Cream Marinated Chicken Chicken Stroganoff 15 Easy Chicken Marinades

Page 41

56 57 58 59 60 61 62 63 64 65 66 67 68 69

Section 3: Chicken and Poultry

Makes 6 Servings

Ingredients • • • • • • • • • • • •

2 lbs of Ground Turkey 1 teaspoon of olive oil 1 diced Onion 1 teaspoon of Garlic (optional) 1/3 cup Dried Tomatoes 1 cup of Whole Wheat Bread Crumbs 1 Whole Eggs 1/2 cup of Parsley 1/4 cup of Low Fat Parmesan 1/4 cup Skim Milk Salt and Pepper 1 teaspoon of Oregano

Directions 1. Cook the Onion with Olive Oil separately 2. Mix everything together in a big bowl, add the cooked onions 3. Put the mix in a big baking pan 4. Bake at 375-400 F for about 30 minutes



Page 42


Makes 4 Servings


4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) 4 cups fresh spinach 2 Tbsp of garlic 1/4 cup walnuts crushed Salt Fresh ground black pepper Olive oil (not extra virgin)

Directions 1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want. 2. Rub both sides with olive oil and season well with salt and pepper. 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw. 4. Spread garlic onto one half on inside of chicken breasts. 5. Sprinkle with crushed walnuts and spinach on top of walnuts. 7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.



8. Place chicken in oven and bake for 20 minutes at 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees. 9. Let rest for 15 minutes before slicing.

Page 43


Makes 6 Servings

Ingredients • • • • • • • • • •

3 boneless, skinless chicken breasts weighing about 6 oz. each 1/4 cup / 60 ml of oat bran 1/4 cup / 60 ml of wheat germ 1 Tbsp / 15 ml coarsely ground flaxseed 1/4 cup / 60 ml coarsely ground almonds 1/2 tsp / 2 1/2 ml sea salt 1/2 tsp / 2 1/2 ml white pepper Pinch garlic powder 1/2 cup / 120 ml water or low-sodium chicken broth 1 large egg white, lightly beaten

Directions 1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil. 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside. 3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture. 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated. 5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.


Calories: 100 Protein: 12g Carbohydrates: 7g Fat: 3.5g

Page 44


Makes 1 Serving


4 slices turkey bacon, cooked 3 slices 100 percent whole-wheat bread 1 tablespoon of light mayonnaise 4 ounces sliced turkey breast 4 slices fresh tomato 2 ounces (1/2cup) reduced-fat cheddar cheese, shredded

Directions 1. Put bacon atop 2 paper towels on a microwave-safe plate; lay another towel on top. 2. Microwave until crisp, about 2 minutes. 3. Spread one side of a bread slice with light mayonnaise and top with the turkey bacon 4.Top 2 slices of bread each with half of the turkey, tomato, and cheese. 5. In a non-stick pan, Grill sandwiches until golden, 3-4 minutes per side. Cut in half; serve



Page 45


Makes 4 Servings


4 chicken breasts (boneless, 6oz each) 1 cup of whole wheat bread crumbs 2 cups of your favorite healthy Spaghetti Sauce (recommended : the spaghetti sauce recipe in the “Salads, Soups & Sides” section) 1/2 cup of low-fat Parmesan Cheese 3 Egg Whites

Directions 1. Beat 3 egg whites in a bowl and dip chicken in it 2. On a separate plate, pour some bread crumbs and evenly coat the chicken and place in a cooking dish that has been sprayed with cooking spray 3.Spoon spaghetti sauce over chicken and top with the parmesan cheese 4. Bake at 350 degrees for 30 minutes



Page 46


Makes 4 Servings

Ingredients • • • • • • • • •

4 chicken breasts (boneless, 6oz each) 3 cups of low-sodium Chicken broth 8 sliced Mushrooms 2 minced Shallots 1/2 teaspoon of Red Pepper flakes 1/2 teaspoon of Garlic 1 teaspoon of Rosemary 4 teaspoons of fat free Yoghurt Salt and Pepper

Directions 1. Sprinkle red pepper flakes, salt and pepper over chicken and set aside 2. Bring chicken broth to a low-boil in a saucepan over medium heat. Add Mushrooms, Garlic and Shallots, then simmer for about 15 minutes until sauce reduces 3.Grill chicken for about 5-6 minutes each side or until cooked.

Nutritional Facts

4. return sauce to stove and whisk in the yoghurt

(Per Serving)

5. Serve by topping chicken with sauce and rosemary • • • •


Page 47


Makes 4 Servings

Ingredients • • • • • • • • •

4 chicken breasts (boneless, 6oz each) 2 chopped Celery Sticks 8 sliced Mushrooms 1 minced onion 1/2 chopped Green Pepper 4 Tbsp of Plain Fat-Free Yogurt 1/2 teaspoon of Cinnamon 2 Cups of Perfect Spaghetti Sauce (see Salads, Soups and Sides section) or Any healthy commercial spaghetti sauce Salt and Pepper

Directions 1. Put the chicken breasts in a cooking pan 2. Mix all the other ingredients together 3. Poor mixture on the chicken breasts 3.Bake uncovered at 350 Degrees F. for 90 minutes



Page 48


Makes 4 Servings


4 chicken breasts (boneless, 6oz each) 2 tbsp of natural Honey 2 tbsp of Balsamic Vinegar 2 minced Shallots 1 teaspoon of Garlic 1 teaspoon of Basil Salt and Pepper

Directions 1. In a bowl, mix together the honey, balsamic vinegar, shallots, garlic, basil, salt and pepper 2. Place chicken in a baking pan. 3. Pour mixture onto the chicken and bake at 375 degrees F. for 25 minutes.



Page 49


Makes 4 Servings


4 chicken breasts (boneless, 6oz each) 1/2 teaspoon of Celery Salt 1/2 teaspoon of Garlic Powder 1 cup of apple Cider Vinegar Black Pepper

Directions 1. In a bowl, mix together the celery salt, apple cider vinegar, garlic powder and black pepper. 2. Place chicken in a baking pan. 3. Pour mixture onto the chicken and bake at 375 degrees F. for 25 minutes.



Page 50


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 chicken breasts (boneless, 6oz each) 1/2 cup of black olives 4 diced tomatoes 1 cup of crumbled low-fat Feta cheese 1/3 cup of olive oil 1 teaspoon of garlic 1 teaspoon of Rosemary 1 teaspoon of Thyme 1 teaspoon of Oregano 2 juiced Lemons Black Pepper

Directions 1. In a bowl, mix the olive oil, garlic, rosemary, thyme, oregano, pepper and lemon juice. 2. Cut up chicken pieces into strips. Place the chicken pieces, olives and diced tomato in the mixture, cover and marinate in the refrigerator 8 hours or overnight 3. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes at 350 degrees F. 4. Sprinkle with feta cheese before serving



Page 51


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 chicken breasts (boneless, 6oz each) 1 cup of Salsa 1/3 cup of low-fat cheddar 1 tbsp of olive oil 1 teaspoon of garlic 1 teaspoon of Chili Powder 1 teaspoon of Basil 1 teaspoon of Oregano 1 diced Green Bell Pepper 1 diced Red Bell Pepper 1 teaspoon of Lime juice Salt and Pepper

Directions 1. In a bowl, mix the salsa, olive oil, garlic, chili powder, basil, oregano, lime juice 2. Cut up chicken. Place the chicken and diced peppers in the mixture, cover and marinate in the refrigerator 8 hours or overnight 3. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes at 350 degrees F. 4. Sprinkle with cheddar cheese before serving



Page 52


Makes 4 Servings

Ingredients • • • • • • • • •

4 chicken breasts (boneless, 6oz each), cut in strips 2 teaspoon of Olive Oil 2 chopped Garlic Cloves 6 Diced Tomatoes 1 minced Shallot 1 Tbsp chopped Parsley 1 Tbsp of capers 1 teaspoon of Red Wine Vinegar 1 teaspoon of Rosemary

Directions 1. Cut up chicken in strips, and sauté for 4 minutes at medium-high heat in a large skillet coated with 1 teaspoon of olive oil. 2. Add shallot and garlic and cook for another 3 minutes. Stir frequently 3. Stir in tomatoes, capers, parsley, vinegar and rosemary. 4. Reduce heat and simmer for about 10 minutes or until the liquid evaporates.



Page 53


Makes 4 Servings


4 chicken breasts (boneless, 6oz each), cut in strips 2 Tbsp of Orange Juice 2 Tbsp of Dijon Mustard 1 Tbsp of Orange Zest 1 Shallot, finely chopped 1 Cup of Whole Wheat Bread Crumbs 1 minced Shallot Salt and Pepper

Directions 1. In a bowl, mix together orange juice, mustard, salt and pepper. 2. In another bowl, mix together orange zest, bread crumbs, and shallot. Put mix in a plate. 3. Dip the chicken in the orange juice and mustard mix then dredge in the bread crumbs mixture, coating completely


4. Place chicken on a backing sheet lightly coated with cooking spray 5. Bake for 30 minutes at 350 Degrees F. or until cooked through.

• • • •


Page 54


Makes 1 Serving

Ingredients • • • • • • • • •

6oz of diced Chicken Breasts 2 Tbsp of Perfect Spaghetti Sauce (see Salads, Soups and Sides section) or Any healthy commercial spaghetti sauce 1/3 cup of low-fat Mozzarella 1 Whole Wheat Pita Bread 1/4 cup sliced Mushrooms 1/4 cup diced Green Pepper 1/4 cup diced Red Pepper 1/4 cup chopped onions Salt and Pepper

Directions 1. Cook chicken separately. Cut in slices. 2. Spread Spaghetti Sauce on one side of the Pita Bread 3. Top with chicken and veggies

Nutritional Facts

4. Sprinkle with mozzarella cheese, salt and pepper 5.Bake in Oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.



Page 55


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 cooked, cubed Chicken Breast (6oz each) 1 Green Onion (Scallion), minced 1 Red Pepper, cut in wedges 1 tbsp Soy Sauce 1 tsp Ginger 1 tsp of Garlic 1/2 tsp Paprika 1/2 tsp Turmeric 1/4 tsp of Cayenne Pepper 1/3 Cup Orange Juice 1 Cup of Black Beans (drained) Salt And Pepper

Directions 1. Cook chicken separately 2. Mix orange juice, soy sauce, ginger, paprika, turmeric, cayenne pepper, salt and pepper in a small bowl; set aside.

Nutritional Facts

3. Heat wok or large skillet over high heat. Coat with cooking spray. 4. Add red pepper, garlic and scallion and stir-fry for 1 minute. 5. Add chicken, black beans and rice and stir fry for approximately 1 minute.



6. Add orange juice mixture to the wok and stir until thickened.

Quick Tip: Tip Serve with Brown Rice (long grain) Page 56


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 cooked, cubed Chicken Breast (6oz each) 1 lemon, sliced 1 tomato, chopped 1 tsp of Garlic 1/2 cup onion, chopped 1/4 cup fresh parsley, chopped 1 tablespoon fresh (or dried) oregano 1/4 cup low-sodium chicken broth 1 Sweet green pepper, cut in wedges 1 Sweet red pepper, cut in wedges 1 Sweet Orange pepper, cut in wedges Salt And Pepper

Directions 1. Cook chicken separately. 2. Heat wok or large skillet over high heat. Coat with cooking spray. 3. Add red, green and orange pepper, garlic, tomato, lemon and onion, stir-fry for 1 minute. 4. Add chicken, parsley and oregano, stir fry for another minute 5. Add chicken broth. 6. Stir until sauce thickens.



Page 57


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 Chicken Breast (6oz each), cut in cubes 1 Tbsp of Olive Oil 1 can (14oz) Crushed Tomatoes 1/2 Cup Low-Sodium Chicken Broth 2 onions, chopped 1 Green Pepper, chopped 1 Celery Stalk, chopped 1/2 Carrot, chopped 2 Tbsp Parsley 1 teaspoon Thyme 1 Pinch of Cayenne Pepper Salt And Pepper

Directions 1. Heat the oil In a large skillet over medium heat. Sauté the onions, green pepper, celery and carrot for 4-5 minutes. 2. Stir in tomatoes, broth, parsley, thyme, salt, pepper and cayenne

Nutritional Facts

3. Add the diced chicken breasts and bring to a boil 4. Reduce the heat and poach until chicken is cooked (10 -15 minutes) 5. With a slotted spoon, transfer the chicken to a platter. 6. Simmer the sauce, uncovered, until reduced by half. Spoon the sauce over chicken.



Page 58


Makes 2 Servings


8oz Chicken Breast, cooked, cut in cubes 1 Cup of Shredded Lettuce 1/3 cup of Salsa 1 Tbsp of Fat-Free Sour Cream 2 big Whole Wheat Tortillas 1/3 cup of Low-fat Cheddar, shredded

Directions 1. In a bowl, combined the chicken (cooked), salsa and lettuce 2. Spread the sour cream on one tortilla, then top with the chicken mixture 3. Sprinkle with cheddar and top with the remaining tortilla 4. In a large skillet coated with cooking spray, over low heat, cook the quesadilla until light brown. 3 minutes each side. Turn carefully with a wide spatula. .

Nutritional Facts (Per Serving - Half a Quesadilla) • • • •


Page 59


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 cooked, cubed Chicken Breast (6oz each) 1 Stalk Celery, Chopped 1 Carrot, Peeled, Chopped 1 Red Onion, Chopped 4 Cloves Garlic, Chopped 2 Jalapeno Peppers, Seeded And Chopped 2 Cups Low-Sodium Chicken Broth 1 Tbsp Chili Powder 1 Teaspoon Saffron 3 Tbsp Olive Oil Salt And Pepper

Directions 1. Cook chicken separately. 2. In a pan, over medium heat, cook celery, garlic, carrot, jalapeno pepper, onion, season with salt and pepper, and sauté until softened. 3. Mix in chicken broth, chili powder, oil and saffron.


4. Add chicken, bring to a boil and simmer 15 minutes or until liquid evaporates

Quick Tip: Tip Serve with Brown Rice

• • • •


Page 60


Makes 4 Servings (4 Tortillas)

Ingredients • • • • • • • • • •

4 Chicken Breast (6oz each) 1 Lettuce, finely chopped 1 Onion, Cut in wedges 1 Green Pepper, Cut in wedges 1 Red Pepper, Cut in wedges 4 Tbsp of Fat Free Sour Cream 4 Tbsp of Salsa 1 Tbsp Olive Oil 4 Large Whole Wheat Tortillas Salt And Pepper

Directions 1. Slice chicken into thin strips and sauté in a non-stick pan until cooked 2. In a pan with olive oil, over medium heat, cook onion and peppers, season with salt and pepper, and sauté for about 3 minutes. 3. Spread 1 tbsp of Fat Free Sour Cream and 1 tbsp of salsa on each Tortilla 4. Distribute equally the lettuce, peppers and onion wedges in the tortillas 5. Add 6oz of chicken per tortilla, wrap and enjoy

Quick Tip: Tip You can also use Guacamole (See Salads, Soups and Sides section for recipe)

Nutritional Facts (Per Serving– 1 Tortilla) • • • •


Page 61


Makes 4 Servings


4 Cooked Chicken Breasts (6oz each) 1 Cup chopped green onions 1 Cup finely chopped white onion 2 tbsp low-sodium soy sauce 8 6-inch-square egg-roll wrappers 1 tablespoon dark sesame oil Black Pepper

Directions 1. Cook chicken separately 2. In a large bowl, combine chicken, green onion, white onion, soy sauce, pepper. Mix well; divide into 8 equal portions. Center each portion in a wrapper. 3. Moisten wrapper edges with water and pull up corners to meet in the center. Pinch together edges to seal. 4. Heat oil in a large non-stick skillet over medium heat. 5.Sauté stuffed wrappers flat-side down 2 minutes, until golden brown on the bottom

Nutritional Facts (Per Serving - 2 Rolls) • • • •


Page 62


Makes 4 Servings

Ingredients • • • • • • • • • •

4 Cooked Chicken Breasts (6oz each) 4 tablespoons sliced almonds 2 teaspoons olive oil 1/2 cup chopped onion 2 garlic cloves, minced 1 tablespoon minced fresh ginger 2 teaspoons curry powder 1 cup low-sodium chicken broth 1/2 cup chopped green onions Salt and Pepper

Directions 1. Cook chicken separately 2. Toast almonds by heating in a dry skillet over medium-high heat until golden, about 2-3 minutes, shaking the pan frequently; set aside. 3. Heat oil in a large, high-sided skillet over medium heat. 4. Add onion, garlic and ginger; sauté 2 minutes. Add curry powder, salt and pepper and stir to coat. 5. Add chicken and broth. Bring to a boil, reduce heat and simmer 10-15 minutes. 6. Top chicken with green onions and toasted almonds.



Page 63


Makes 4 Servings


4 Cooked Chicken Breasts (6oz each) 2 Egg Whites 1/2 cup All Bran Cereals (crushed) 1/2 cup Whole Wheat Bread Crumbs 1 teaspoon Garlic Powder 1 teaspoon Onion Powder Salt and Pepper

Directions 1. Mix together All Bran, bread crumbs, onion and garlic powder. Put mix in a plate. 2. Put Egg Whites in a bowl 3. Dip the chicken in the egg whites then dredge in the All Bran mixture, coating completely 4. Place chicken on a backing sheet lightly coated with cooking spray

Nutritional Facts

5. Bake for 30 minutes at 350 Degrees F. or until cooked through. .



Page 64


Makes 4 Servings

Ingredients • • • •

4 Cooked Chicken Breasts (6oz each) 1/4 cup Dijon mustard 1 tbsp fresh parsley, chopped 1/2 teaspoon paprika

Directions 1. Preheat oven to 425 Degrees F. 2. Combine mustard and parsley in a bowl. 3. Arrange chicken breasts, skin-side up, in a shallow baking pan. 4. Brush with mustard mixture. Sprinkle with paprika. 5. Bake 30 minutes, or until cooked.



Page 65


Makes 8 Servings

Ingredients • • • • • • • • • • •

8 Chicken Breasts (6oz each) 1 Cup Fat Free Milk 1 Cup Lime Juice 1/2 Cup Rice Wine Vinegar 2 Tablespoons Fish Sauce 3 Green Onions, Finely Minced 2 Cloves Garlic, Finely Minced 2 Teaspoons Ginger, 1 Tablespoon Hot Sauce 1 Tablespoon Cilantro Salt and Pepper

Directions 1. Preheat oven to 375 degrees. 2. Combine milk, lime juice, rice wine vinegar, fish sauce, green onions, garlic, ginger, hot sauce, salt, pepper and cilantro in a small mixing bowl and mix well to combine.

Nutritional Facts

3. Place chicken in a large zip top plastic bag and pour 1/2 of marinade over chicken. Seal bag and let marinate for 30 minutes. 4.Add remaining marinade to a medium saucepan over medium heat. Bring to a boil and reduce to glaze consistency. Place about 1/4 cup of glaze in a separate bowl and reserve.



5. Place chicken on a baking sheet, brush with glaze bake for 25 minutes. Turn chicken over and generously brush with glaze during cooking time.

Page 66


Makes 4 Servings

Ingredients • • • • • • • • •

4 Chicken Breasts (6oz each) 1 tablespoon fresh lemon juice 1 cup plain low-fat yogurt 1/2 cup chopped fresh mint 1 tablespoon minced fresh ginger 3 cloves garlic, minced 1/2 teaspoon cumin 1/2 teaspoon chili powder Salt and Pepper

Directions 1. Combine yogurt, lemon juice, mint, ginger, garlic, cumin, chili powder, salt and pepper in a small mixing bowl and mix well. 2. Place chicken breasts in a large zip top plastic bag and pour marinade over chicken. Seal bag and let marinate for 24 hours 3. Preheat oven to 375 degrees.


4. Place chicken on a baking sheet and bake for 30 minutes. • • • •


Page 67


Makes 4 Servings

Ingredients • • • • • • • • • •

4 Chicken Breasts (6oz each) 2 tbsp light margarine 2 tbsp all purpose flour 1 red onion, chopped 4 cups mushrooms, quartered 1 1/2 cups low-sodium chicken broth 2 tbsp Dijon mustard 1/2 cup Fat Free sour cream 3 tbsp fresh parsley, chopped Salt and Pepper

Directions 1. Place flour in a plate; add chicken and turn to coat well. 2. In large non-stick pan, melt margarine over high heat. Place chicken in pan and cook, turning about 5 minutes to brown well on both sides. 3. Stir in onions, mushrooms and any unused flour. Reduce heat to medium and cook, stirring, until onion is golden brown, about 5 minutes. 4. In small bowl, whisk together chicken broth, salt pepper, and mustard. Pour mixture into frying pan and stir. 5. Bring to boil, reduce heat to simmer and cook about 5 minutes.



6. Stir in sour cream and parsley and simmer for 2 additional minutes.

Page 68


These quick flavouring suggestions are suitable for everyday eating and will only require a few things already on hand in most kitchen cabinets. The best way to marinate chicken, is too put it in a Ziploc Bag with the marinade and let marinate in the fridge for 12 hours or overnight.

Tobasco: Tabasco Sauce, Garlic Powder, Onion Powder, and Black Pepper Italian: Rosemary, Basil, Tarragon, stewed Tomatoes LemonLemon-Pepper: Lemon Juice and Black Pepper LemonLemon-Dill: Lemon Juice, Dill and Black Pepper Vinaigrette: Balsamic vinegar and Dijon Mustard Spicy Tex Mex: Salsa and Chili Powder Garlic & Pepper: Garlic Powder, minced Garlic and Black Pepper Lemon & Rosemary: Lemon juice, Rosemary, Garlic Powder Honey BBQ: BBQ Low-Carb Ketchup, Honey, Worcestershire Sauce, Lemon Juice, Hot Sauce Orange Ginger Ginger: Orange Juice, Red Wine Vinegar, Ginger, Orange Zest, Salt, Pepper Honey Mustard: Mustard Dijon Mustard, White Wine Vinegar, Soy Sauce, Honey, Garlic Korean: Korean Soy Sauce, Water, Stevia, Lemon Juice, Onion Powder, Ginger. Red Pepper Flakes, Garlic, Chili Teriyaki: Teriyaki Soy Sauce, Sherry, Stevia, Mustard Powder, Ginger, Garlic WorcesterWorcester-Lemon: Lemon Lemon Juice, Olive Oil, Worcestershire Sauce, Salt, Thyme, Garlic, Paprika JalapenoJalapeno-Lime: Lime Orange Juice, Lime Juice, Honey, Cumin, Salt, Garlic, Chopped Jalapeno Peppers

Page 69

Red Meat & Pork Recipes The MuscleCook’s Chili Beef & Broccoli Stir Fry Buffaloaf (Buffalo Meat Loaf) Buffalo (Bison) Burgers Baked Meatballs Beef Stroganoff Mexican Beef & Potato Casserole Oriental Beef Stir Fry Saigon Beef & Noodles Southwest Beef Beef Teriyaki Beef Cubano Grilled Sirloin Teriyaki Beef Bombs

71 72 73 74 75 76 77 78 79 80 81 82 83 84

London Broil Beef Fajitas Boeuf Bourguignon Beef & Spinach Lasagna Slow-Cooked Roast Roasted Peppercorn Tenderloin Lebanese Beef Kebabs Grilled Marinated Pork BBQ Pulled Pork Dijon Pork Chops Jamaican Pork Puerto Rico Roasted Pork Honey-Mustard Pork Chops Balsamic Glazed Pork Chops

Page 70

85 86 87 88 89 90 91 92 93 94 95 96 97 98

Section 3: Red Meat & Pork

Makes 9 Cups

Ingredients • • • • • • • • • • •

1.5 lbs of Ground Buffalo (Bison) or Extra Lean Ground Beef 1 diced Onion 1 diced Green Pepper Garlic (3 cloves, minced) 1 tbsp of Chili Powder 1 teaspoon of Turmeric 1 teaspoon of Oregano 2 Cans (15oz/can) of Black Beans 2 Cans (15oz/can) of Diced Tomatoes (with juice) 1 Can (14oz) of Low Sodium Beef Broth 1/4 teaspoon of salt / 1 teaspoon of Pepper

Directions 1. In a pan, Cook the Buffalo, Green Pepper, Onion, Garlic for 5-6 minutes, until it is almost cooked 2. Transfer everything in a big casserole. Add Chili powder, Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper 3. Make it boil 4. Reduce intensity and stir for 20 minutes until it reaches wanted thickness .

Nutritional Facts (Per Serving - 1 Cup) • • • •


Page 71


Makes 1 Serving

Ingredients • • • • • • • • •

1 teaspoon olive oil 3 cups broccoli 2 thinly sliced carrot 1 onion, cut into wedges 6 oz. sirloin steak cut into strips 3 tbsp low sodium chicken or beef broth 1 tbsp reduced sodium soy sauce 1 teaspoon whole wheat flour 1/2 teaspoon of Stevia

Directions 1.Heat olive oil in a large skillet and add the prepared vegetables. 2.Cook, stirring until veggies are crisp tender and onions are browned. Put aside. 3.Stir in the beef strips, cook until desired doneness. 4.In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens .



Page 72


Makes 6 Servings

Ingredients • • • • • • • • • • • •

2 lbs of Ground Buffalo (or Extra Lean Ground Beef) 1 teaspoon of olive oil 1 diced Onion 1 teaspoon of Garlic (optional) 1/3 cup Dried Tomatoes 1 cup of Whole Wheat Bread Crumbs 1 Whole Eggs 1/2 cup of Parsley 1/4 cup of Low Fat Parmesan 1/4 cup Skim Milk Salt and Pepper 1 teaspoon of Oregano

Directions 1. Cook the Onion with Olive Oil separately 2. Mix everything together in a big bowl, add the cooked onions

Nutritional Facts

3. Put the mix in a big baking pan

(Per Serving)

4. Bake at 375-400 F for about 30mins • • • •


Page 73


Makes 4 Patties

Ingredients • • • • • • • • •

1 lbs of Ground Buffalo 1 Tbsp of olive oil 1 chopped onion 2 egg whites 1/4 cup oat bran 1/4 cup cooked, mashed sweet potato 1 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper

Directions 1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside. 2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano, sea salt and pepper. 3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 flat patties.


4. Grill the patties on each side until the burgers reach desired doneness. • • • •


Page 74


Makes 20 Meatballs (4 x 5 meatballs servings)

Ingredients • • • • • • • • • •

1 pound of Extra Lean Ground Beef or Ground Buffalo 1/2 of minced Onions 2 Egg Whites 1 Egg 1/2 cup Oat Bran 1 teaspoon Oregano 1/2 teaspoon Garlic Powder 1 teaspoon of dried Parsley 2 Tbsp of Skim Milk Salt and pepper

Directions 1. In a large bowl, mix all the ingredients together 2. Shape Balls 3. Bake for 25 minutes at 375 Degrees F.

Nutritional Facts (Per Serving 5 meatballs) • • • •


Page 75


Makes 5 Servings

Ingredients • • • • • • • • • •

1 pound of Lean Beef cubes 2 Tbsp of Olive Oil 1 Tbsp finely chopped Onion 1 pound sliced Mushrooms 1/4 teaspoon Nutmeg 1/2 teaspoon dried Basil 1/4 cup White Cooking Wine 1 cup of Low-Sodium Beef Broth 1 cup plain Low-Fat Yogurt Salt and Pepper

Directions 1. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes. 2. Add beef and sauté for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot. 3. Add remaining oil to pan; sauté mushrooms.

Nutritional Facts

4. Add beef and onions to pan with Nutmeg, Basil. Salt and Pepper. Then add beef broth and yogurt; gently stir in. 5. Bring to boil, reduce heat to simmer and cook about 5 to 7 minutes.



Page 76


Makes 3 Servings

Ingredients • • • • • • • • • • •

1 pound of Lean Ground Beef 1 teaspoon Olive Oil 2 Green Pepper -- chopped 8 Scallions -- sliced 2 Tomatoes -- chopped 1 Tbsp Chili Powder 1 Tbsp ground Cumin 1 Tbsp Garlic Powder Salt and Pepper 2 Large Red potatoes -- sliced thin 3/4 cup Low-Fat Cheddar Cheese -- shredded

Directions 1. In a large non-stick pan, heat the oil, add the beef, green peppers and scallions. Cook for 7-8 minutes, stirring as needed, until the beef is browned and the vegetables are soft 2. Add tomatoes, spices, salt and pepper, cook, stirring as needed until the flavours are blended, about five minutes. 3. In a baking dish, arrange alternate layers of the potatoes and beef mixture. Cover with foil and bake for 40 minutes. 4. Sprinkle the cheese on top and bake for 10 more minutes until the potatoes are cooked through and the cheese is melted .



Page 77


Makes 3 Servings

Ingredients • • • • • • • • • • •

1 pound of Lean Beef, cut in slices 2 Tbsp. Low-Sodium Soy Sauce 2 Tbsp. water 1 teaspoon Sesame Oil 1 teaspoon minced fresh Garlic 1 teaspoon Dijon Mustard 1 teaspoon fresh Ginger 2 Red Peppers, sliced thin 3 cups Broccoli 4 Scallions, chopped 1/2 cup Parsley, chopped

Directions 1. In a large bowl, mix soy sauce, water, oil, garlic, ginger, mustard, 2. Add sliced meat and stir to coat. Set aside. 3. Heat wok or large skillet over high heat. Coat with cooking spray.


4. Cook Broccoli and Pepper, stirring until veggies are crisp tender. 4.Stir in the beef strips mix and cook until desired doneness. Then add scallions and parsley. Stir gently until ready

• • • •


Quick Tip: Tip Serve over converted or basmati rice

Page 78


Makes 1 Serving


6oz of Lean Beef, cut in slices 1 cup of cooked Whole Wheat Noodles 1 teaspoon Roasted Peanut Oil 2 garlic cloves, minced 1/3 cup water 2 cups Shredded Romaine Lettuce 1 Tbsp dry-roasted Peanuts, chopped Salt and Pepper

Directions 1. Heat wok or large skillet over high heat. Coat with Peanut Oil. 2. Add garlic and stir-fry 1 minute. Add beef and stir-fry 3 minutes, until browned on all sides, stirring constantly. 3. Add 1/2 cup water and simmer 2 minutes. Remove from heat and season to taste with salt and pepper. 4.Place noodle in a plate. Top with lettuce and then beef mixture. Sprinkle peanuts over top and serve.



Page 79


Makes 3 Servings

Ingredients • • • • • • • • • • • •

1 pound of Lean Beef cubes 1 Tbsp of Olive Oil 1 cup Black Beans 1 cup Corn 1 Red Pepper, diced 1 Onion, diced 1 cup Tomatoes, diced 1 teaspoon Chili Powder 1 teaspoon Cumin 1/4 teaspoon Onion Powder 1 Tbsp. Red Wine Vinegar Salt and Pepper

Directions 1. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion and red pepper for 2 minutes 2. Add beef and sauté for additional 5 minutes. Turn to brown evenly

Nutritional Facts

3. Add beans, corn, tomatoes, cumin, chili powder, onion powder and vinegar 4. Season with salt and pepper 5. Reduce heat and cook about 5 more minutes.



Page 80


Makes 3 Servings

Ingredients • • • • • • • • •

1 pound of Lean Beef, cut in slices 12oz of Diet Ginger Ale Soda 1/2 cup of Light Teriyaki Sauce 1 teaspoon Red Pepper Flakes 2 Scallions, sliced 3 garlic cloves, minced 1 teaspoon of Sesame Oil 1 teaspoon Cornstarch Salt and Pepper

Directions 1. Combine ginger ale, teriyaki sauce, red pepper flakes scallions, garlic, corn starch in a big bowl 2. Place beef slices in a large zip top plastic bag and pour marinade over the beef. Seal bag and let marinate for 12 hours or overnight.

Nutritional Facts

.3. Heat sesame oil in a non-stick skillet. Cook beef strips for 5 minutes, turn to brown evenly.

(Per Serving)

4. Reduce heat and pour 1/2 cup of the marinade. Simmer for 2 minutes or until sauce tickens

Quick Tip: Tip Serve over Rice or Steamed Veggies

• • • •


Page 81


Makes 4 Servings

Ingredients • • • • • • • • • • • •

1.5 pound of Extra Lean Ground Beef 1 Green Pepper, chopped 4 Scallions, finely chopped 10 Green olives, chopped 1 1/4 cups Tomato Sauce 1/4 cup Raisins 2 Tbsp Capers 3 Garlic cloves, minced 1 teaspoon Cumin 1 teaspoon Oregano 2 Tbsp Olive Oil Salt and Pepper

Directions 1. In a large bowl, combine the beef, green pepper, scallions, olives, tomato sauce, raisins,capers, garlic, cumin, and oregano. Cover, and set aside for 20 minutes.

Nutritional Facts

2. Heat the oil in a large, deep skillet over medium heat. 3. Add the beef mixture and cook for about 5 minutes, breaking it up with a spoon, until the beef is brown. 4. Season with the salt and black pepper and cook for another 10 minutes , stirring occasionally.



Quick Tip: Tip Serve over Brown Rice

Page 82


Makes 4 Servings


4 (Four) 6-oz Sirloin Steaks 1/3 cup of Low-Sodium Soy Sauce 3 Tbsp of Brown Splenda 1 Garlic clove, minced 1 Tbsp of Ginger 1/2 teaspoon Crushed Red Pepper 2 Tbsp Rice Wine Vinegar Salt and Pepper

Directions 1. In a small saucepan, over medium heat, combine the soy sauce, brown splenda, vinegar, ginger, garlic and red pepper 2. Bring to a boil and cook 5 minutes 3. Remove from the heat and cool completely, about 15 minutes. Then, transfer the sauce in a large bowl

Nutritional Facts

4. Add the steaks and let marinate for 30 minutes

(Per Serving)

5. Grill steaks until desired doneness • • • •


Page 83


Makes 4 Servings (4 Stuffed Pepper)

Ingredients • • • • • • • • • • • • •

8oz Extra Lean Ground Beef 4 Peppers (green, red or yellow, your choice) 1 cup of cooked Brown Rice 1 Onion, chopped 1/4 cup Green Peas (frozen) 1/4 cup grated Parmesan 2 Tbsp Tomato Paste 1/2 cup Tomato Sauce 1/2 teaspoon Sage 1 teaspoon Basil 1 teaspoon Thyme 1/2 teaspoon Crushed Red Pepper 2 Tbsp Rice Wine Vinegar

Directions 1. In a large bowl, combine beef, rice, onion, peas, cheese, tomato paste, garlic, thyme, basil, and sage.


2. Cut tops off peppers and seed them. Stuff peppers with the mixture and stand them in a baking dish 3. Pour tomato sauce over the peppers, and add enough water so that the liquid comes about 1/4 up the sides of the peppers

• • • •


4. Cover with foil and bake at 350 Degrees F. for 30 minutes 5. Uncover and cook for another 20 minutes. Let cool before serving

Page 84


Makes 4 Servings


4 (Four) 6-oz Sirloin Steaks 1/2 cup Dry Red Wine 1 Garlic clove, minced 1 Tbsp of Ginger 1 Tbsp Rosemary Salt and Pepper

Directions 1. In a small bowl, combine the dry wine, garlic, ginger, rosemary, salt and pepper 2. Place steaks in a big ziploc bag and pour the marinade in the bag 3. Shake to coat and let marinate in the fridge for 12 hours or overnight

Nutritional Facts

5. Grill steaks until desired doneness



Page 85


Makes 8 Servings (8 Fajitas)

Ingredients • • • • • • • • • • • • • • • •

1 pound Beef Tenderloin, cut in stips 1 teaspoon Olive Oil 1 large Spanish Onion, cut into thin wedges 1 large Green Pepper, cut into thin strips 1 large sweet Red Pepper, cut into thin strips 1/3 cup Low-Sodium Chicken Broth 1/4 cup Lime Juice 2 Tbsp Low-Sodium Soy Sauce 2 teaspoons Honey 2 teaspoons Cornstarch 1 teaspoon minced Garlic 1/2 teaspoon ground Cumin 8 small Whole Wheat Tortillas 2 cups shredded leaf lettuce 1 cup Guacamole (see recipe in the Salads, Soups & Sides section) 1 cup Salsa

Directions 1. Cook the beef strips in a large non-stick skillet. Set aside 2. In the same skillet over medium heat. Add the onions, green peppers, and red peppers. Cook, stirring occasionally, for 7-8 minutes, or until tender. 3. In a small bowl, combine the broth, lime juice, soy sauce, honey, cornstarch, garlic, and cumin; mix well to dissolve the cornstarch. Add to the skillet and stir constantly for 1 to 2 minutes, or until slightly thickened. Add the beef and stir to combine. 5. Microwave the tortillas for for 1 minute, or until warm.

Nutritional Facts (Per Serving - 1 Fajita) • • • •


6. Divide the beef mixture and lettuce among the tortillas. Top with the guacamole and salsa. Roll up the tortillas to enclose the filling Page 86


Makes 8 Servings

Ingredients • • • • • • • • • • • • • •

1.5 pounds Beef Stew Meet, cubed 1/4 cup All Purpose Flour 2 Tbsp Olive Oil 2 minced Onions 1 Mushrooms, quartered 3 cloves Garlic, minced 3 cups Red Cooking Wine 4 cups Low-Sodium Beef Both 1/4 cup Tomato Paste 1 teaspoon Pure Cocoa Powder 2 Bay Leaves 1 cup Baby Carrots, halved 1/4 cup chopped fresh Parsley Salt and Pepper

Directions 1. In a Ziploc plastic bag, combine the flour, salt, and pepper. Add the beef, seal the bag, and toss to coat well. 2. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the beef in batches to prevent overcrowding, and cook, stirring frequently, for 5 minutes, or until browned. Remove to a plate and repeat with remaining beef. 3. Add the remaining 1 tablespoon of oil to the pan. Add the onions, mushrooms, and garlic. Cook, stirring often, for 10 minutes, or until lightly browned.



4. Add the wine, broth, tomato paste, cocoa, bay leaves, and beef. Bring to a boil. Reduce the heat to low, cover, and simmer for 1 1/2 hours. 5. Add the carrots and simmer, covered, for 40 minutes, or until the beef and vegetables are tender. Discard the bay leaves. Sprinkle with the parsley. Page 87


Makes 8 Servings

Ingredients • • • • • • • • • •

1 pound Extra Lean Ground Beef 2 cup Fat Free Ricotta Cheese 2 big handfuls of Spinach 1/2 teaspoon ground nutmeg 1 teaspoon crushed red-pepper flake 1 box of Whole Wheat Lasagna Noodles (cooked) 3 cups of Tomato Sauce (your choice of sauce) 1 teaspoon Basil 1 1/3 cup Low-Fat Mozzarella Salt and Pepper

Directions 1. Preheat the oven to 375°F. Coat baking dish with non-stick spray. 2. Microwave spinach for about a minute until they soften 2. In a medium bowl, combine the ricotta, spinach, black pepper, salt, basil and nutmeg. Mix well.

Nutritional Facts

3. Place a large no-stick skillet over medium heat until hot. Crumble the beef into the skillet. Cook, for 5 minutes, or until the meat is no longer pink. Add the pepper flakes 4. Layer the bottom of the prepared baking dish with 3 of the lasagna noodles (must be cooked). Top with 1 cup of the tomato sauce and 1/3 of the beef. Spread the ricotta mixture over the beef and sprinkle with 1/3 cup of the mozzarella.



5. Top with a layer of noodles. Repeat the operation 2 times. Cover the last layer of noodles with 1/3 of mozzarella . 6.Cover with foil and bake for 20 to 25 minutes, or until bubbling and heated through. Page 88


Makes 8 Servings

Ingredients • • • • • • • • • • • •

2 pounds Beef Roast (Top Round) 3 Tbsp Olive Oil 2 Onions, chopped 1 Carrot, chopped 1 Celery Stalk, chopped 2 Garlic Cloves, minced 1 can Plum Tomatoes (with juice) 1/2 cup Dry Red Wine 1 teaspoon Sage 1 teaspoon Rosemary 1 cup Low-Sodium Beef Broth Salt and Pepper

Directions 1. Place the roast in a Slow-Cooker. 2. In a big bowl, mix all the other ingredients.


2. Pour the mixture in the slow cooker 3. Cook the Roast for 4 hours or until cooked. Turn the meat occasionally, test doneness with a fork.

• • • •


Page 89


Makes 6 Servings


1.5 pound Beef Tenderloin 2 Tbsp Olive Oil 2 Garlic Cloves, quartered 1 Tbsp Black Peppercorns 1 teaspoon Sage 1 teaspoon Rosemary 1 teaspoon Thyme Salt

Directions 1.

Preheat the oven at 425 Degrees F.

2.

With a small knife, make small incisions in the tenderloin and insert a piece of garlic in each incision.

3. Rub the tenderloin with the olive oil

Nutritional Facts

4. In a bowl, mix together salt, peppercorn, sage, thyme and rosemary 5. Pat the mixture on all side of the tenderloin 6. Place the tenderloin in a roasting pan and roast for 10 minutes.



7. Reduce heat to 350 degrees F. and roast for another 20-25 minutes 8. Wait 15 minutes before slicing

Page 90


Makes 4 Servings

Ingredients • • • • • • • • • • • • •

1 pound Beef Tenderloin, cut into cubes 4 Tbsp Olive Oil 2 Garlic Cloves, minced 2 Tbsp Lemon Juice 1 teaspoon Lemon Zest 1 Onion, chopped 1 teaspoon Fresh Mint 1/2 teaspoon Paprika 1 teaspoon Cumin 1 teaspoon Thyme 1 Bay Leaf 1/2 teaspoon Cayenne Pepper Fresh Parsley, chopped

Directions 1. In a food processor or blender, puree onion, oil, garlic, lemon juice and zest, mint, paprrika, cumin, thyme, bay leaf and cayenne. 2. In a big Ziploc bag, combine beef cubes and mixture, coating the beef completely. Let marinate in the fridge overnight 3. Drain the marinade in a saucepan, and bring to a boil 4. Grill the beef until desired doneness, coating with marinade when turning the beef.



5. Serve with the remaining marinade in a bowl

Page 91


Makes 4 Servings


4 (four) 6oz Boneless Pork Tenderloins 1 Tbsp Olive Oil 2 Tbsp Paprika 1 Tbsp Garlic Powder 1 teaspoon Dill 3 Tbsp Worcestershire Sauce 2 Tbsp Red Wine Vinegar Salt and Pepper

Directions 1. In a bowl, combine paprika, garlic, dill, Worcestershire sauce, vinegar, salt and pepper 2. Place tenderloins in a big Ziploc bag and pour the marinade on top. Rub both sides of pork with mixture. Refrigerate for 20-30 minutes.

Nutritional Facts

3. In a non-stick pan, coated with olive oil, grill pork for 5 minutes each side or until desired doneness, coating with marinade when turning

Quick Tip: Serve with sautéed Onions



Page 92


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 (four) 6oz Boneless Pork Tenderloins 1 Tbsp Olive Oil 1 Onion, chopped 2/3 cup low-carb Ketchup (Heinz One-Carb) 1 Tbsp cider vinegar 1 Tbsp molasses 1 teaspoon of Stevia 2 teaspoons Mustard Powder 1 teaspoons Garlic Powder 1 teaspoon Worcestershire Sauce 1.5 cups Low-Sodium Chicken Broth Pepper

Directions 1. Heat the oil in a large saucepan over medium-high heat. Add the pork loin and brown, turning occasionally, for 5 minutes. 2. Add the onion, ketchup, vinegar, molasses, stevia, mustard powder, garlic powder, Worcestershire sauce, black pepper, and broth. 3. Stir the mixture well to combine and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 90 minutes.



4. Uncover the saucepan and simmer for 10 more minutes, or until the sauce has thickened slightly and the pork is very tender. Remove from the heat. 5. Pull the pork into shreds with two forks and serve.

Page 93


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 (four) 6oz Pork Chops 4 teaspoons Dijon Mustard 2 cups Red Cabbage, chopped 2 Apples, grated 2 Tbsp Canola Oil 1 Tbsp Ginger 1/2 teaspoon Cinnamon 1/4 teaspoon ground Cloves 1 Tbsp Pure Maple Syrup 2 teaspoons Apple Cider Vinegar Salt

Directions 1. Brush both sides of pork chops with mustard and set aside. Toss cabbage, grated apples, and salt in large bowl. 2. In large skillet with lid, warm 1 Tbsp of the oil over medium low heat. Add ginger, cinnamon, and cloves. Stir 10 to 15 seconds until fragrant. Add cabbage apple mixture and maple syrup. Stir, reduce heat to low, cover, and cook until ingredients are soft and cooked through,. 3. Meanwhile, heat remaining oil in another skillet over medium high heat and cook pork. 4. Remove cover from cabbage, stir in vinegar, and raise heat to medium. Cook for about 5 minutes until liquid mostly evaporates. Serve each chop with a mound of cabbage.



Page 94


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 (four) 6oz Pork Chops 1 cup Orange Juice 1 cup chopped Onions 1 Green Pepper, diced 1 Red Pepper, diced 1 teaspoon Cornstarch 1/4 cup Apple Juice 1 Tbsp Garlic, minced 1/4 teaspoon Cumin 2 Scallions, minced Salt and Pepper

Directions 1. Coat a no-stick skillet with cooking spray and place over medium-high heat. Cook pork chops 3 minutes each side or until browned. Transfer the pork to a plate 2. Add the orange juice to the skillet. Bring to a boil, scraping to loosen any browned bits from the bottom. Add the onions, red and green peppers. Cook, stirring, for 5 minutes, or until the vegetables soften. 3. Place the cornstarch in a small bowl. Add the apple juice, garlic, cumin, pepper and salt. Add to the skillet. Cook, stirring, for 3 minutes, or until the sauce thickens. Serve over the pork. Sprinkle with the scallions.



Page 95


Makes 4 Servings


1.5 pounds Pork Tenderloin 1/2 cup Orange Juice 2 Tbsp Orange Zest 4 teaspoons Olive Oil 1 Jalapeno Pepper 2 Garlic Cloves, minced 1 teaspoon Cumin Salt and Pepper

Directions 1. In a bowl, combine Orange juice, zest, oil, jalapino pepper, garlic, cumin, salt and pepper 2. Place tenderloins in a big Ziploc bag and pour the marinade on top. Rub both sides of pork with mixture. Refrigerate for 12 hours or overnight. 3. Preheat oven at 425 degrees F. Prepare a roasting pan, coated with cooking spray 4. Place tenderloin in the pan, cover with the remaining marinade and roast for 5 minutes 5. Reduce heat to 350 degrees F. and roast for another 20 minutes. Let stand 5 minutes before cutting.



Page 96


Makes 4 Servings


4 (four) 6oz Boneless Pork Chops 1/4 cup Dijon Mustard 4 teaspoons Honey 1 teaspoon Red Wine Vinegar Salt and Pepper

Directions 1. In a small saucepan over low heat, heat the honey until it liquefies, then stir in the mustard, vinegar, salt and pepper. Cool to room temperature 2. Place the pork chops in a big Ziploc bag and pour the marinade on top. Rub both sides of pork with mixture. Refrigerate for 12 hours or overnight. 3. In a non-stick pan, grill pork for 5 minutes each side or until desired doneness, coating with marinade when turning



Page 97


Makes 4 Servings


4 (four) 6oz Boneless Pork Chops 1/4 cup Balsamic Vinegar 2 teaspoons Honey 1 Tbsp Worcestershire Sauce 3 Tbsp Lemon Juice 2 teaspoons Dijon Mustard 1 Tbsp Canola Oil Salt and Pepper

Directions 1. In a small bowl, combine vinegar, lemon juice, Worcestershire sauce, honey, mustard, salt and pepper 2. Place the pork chops in a big Ziploc bag and pour the marinade on top. Rub both sides of pork with mixture. Refrigerate for 20-30 minutes

Nutritional Facts

3. In a non-stick pan, coated with canola oil, grill pork for 5 minutes each side or until desired doneness, coating with marinade when turning



Page 98

Fish & Seafood Recipes Classic Tuna Melt Patties Rosemary Marinated Salmon Salmon Burgers Grilled Blueberry Salmon Steaks Salmon Frittata Walnut Crusted Salmon Sun Dried Tomato Salmon Baked Oregano Salmon Salmon a la Crème Creole Tilapia Citrus Baked Tilapia Jerk Tilapia with Asparagus Mediterranean Tilapia

100 101 102 103 104 105 106 107 108 109 110 111 112

Almond Crusted Tilapia Poached Halibut Provencal Halibut Herb-Crusted Halibut New England Crab Cakes Hellas Shrimp (Greek) Grilled Shrimp & Cilantro Salsa Cajun Shrimp Turkey Bacon Wrapped Scallops Lemon Marinated Scallops 15 Quick and Easy Straight Out Of the Can Tuna Recipes

Page 99

113 114 115 116 117 118 119 120 121 122 123

Section 3: Fish & Seafood

Makes 2 Servings


16oz. can tuna, drained 1 egg white, beaten 2 tablespoon of oatmeal 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder) 1/4 teaspoon garlic powder salt & pepper

Directions 1. Mix all ingredients together in a small bowl 2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray 3. Make two small patties and cook until both sides are brown

Quick Tip: Tip you can top the patties with fat free cheese



Page 100


Makes 4 Servings


4 (four) 6oz Salmon Steaks 1 Tbs. lemon juice 1/2 tsp. rosemary, crumbled, or 2 tsp. fresh, chopped 1 Tbs. plus 1 tsp. olive oil

Directions 1. Combine all ingredients, except salmon, and pepper to taste in a bowl. 2. Pour mix into the bottom of a small baking dish. 3. Add salmon steaks and turn to coat. Marinate 15 minutes. 4. Wrap each steak in aluminum foil 5. Bake for about 20mins at 350 degrees F



Page 101


Makes 2 Servings


1 can canned Salmon 1 Egg 1/2 cup Bread Crumbs 1/4 cup chopped Onion 1 Tbsp Olive Oil 1 teaspoon Dijon mustard 1 Tbsp of Lemon Juice

Directions 1. Drain liquid from salmon 2. In a bowl, mix egg, onion, bread crumbs, mustard, lemon juice and salmon together 3. Make into 2 patties 4. In a frying pan, heat olive oil. Place patties in pan. Brown on each side, turning gently. Drain on paper towels and serve.


Quick Tip: Tip Delicious with light cream cheese and 2 small whole wheat buns

• • • •


Page 102


Makes 4 Servings

Ingredients • • • • • • • • •

4 Salmon Steaks (6oz each) 1 Tbsp Olive Oil 1/4 cup Balsamic Vinegar 2 Tbsp of Orange Zest 1 teaspoon of Honey 1 Tbsp Whole Wheat Flour 3/4 cup of Low-Sodium Chicken Broth 1 cup fresh Blueberries 2 tsp chopped Chives

Directions 1. Pour 1/2 cup of chicken broth, vinegar, orange zest, and honey into a saucepan. Bring to a boil over high heat, and then reduce heat to medium. 2. Dissolve flour in 1/4 cup of chicken broth, and stir into the simmering sauce. Cook and stir until the sauce thickens. Stir in the blueberries and chives, and keep warm over low heat.

Nutritional Facts

3. Preheat grill to medium high heat. 4. In a large skillet, coated with olive oil, cook salmon for about 4 minutes per side. Serve with blueberry sauce.



Page 103


Makes 1 Serving

Ingredients • • • • • • • • •

4oz Salmon, cooked 1 Tbsp Olive Oil 1/4 cup Onions, chopped 1/4 Red Pepper, chopped 6 Egg Whites 1 Egg 2 Tbsp Fat Free Milk 1 Tbsp Fat Free Cream Cheese Salt and Pepper

Directions 1. Preheat the oven to 350 degrees F. 2. Heat olive oil in an oven-safe skillet over medium heat. Add onion, and season with a little salt and pepper. Cook, stirring until translucent. Add the salmon and red pepper; cook and stir briefly to release the flavours. 3. In a medium bowl, whisk together the eggs and milk. Pour over the salmon and onion, and stir gently. Scatter cream cheese over the top. Cook over medium heat without stirring, until the edges appear firm. 4. Place the skillet in the preheated oven, and bake for 20 minutes, or until nicely browned and puffed. Flip onto a serving plate, and enjoy. .



Page 104


Makes 4 Servings


4 Salmon Filets (6oz each) 1 Tbsp Olive Oil 1/4 cup Walnuts, crushed 1 pinch of Cinnamon

Directions 1. In a bowl, mix walnuts and cinnamon 2. Coat salmon filets with walnut-cinnamon mixture. . 3. In a non-stick pan, coated will olive oil, cook salmon on both sides for 5 minutes or until the fish begins to flake

Quick Tip: Serve with Green Salad



Page 105


Makes 4 Servings


4 Salmon Filets (6oz each), cooked 1 Tbsp Olive Oil 1/4 cup Sun Dried Tomatoes 1 teaspoon Dried Parsley 2 Garlic Cloves, minced Salt and Pepper

Directions 1. Cook salmon separately (In the oven, wrapped in aluminum foil, at 350 degrees F for 30 minutes) 2. In a food processor or blender, combine the sun-dried tomatoes, garlic, salt, and pepper. Pulse until a smooth paste forms. . 3. Unwrap the salmon once cooked. Top with the sundried-tomato mixture and serve.



Page 106


Makes 4 Servings


4 Salmon Filets (6oz each), cooked 2 teaspoons Olive Oil 2 Tbsp Lemon Juice 1 teaspoon Oregano 1 Tbsp Light Margarine 1 teaspoon chopped Parsley Salt and Pepper

Directions 1. Preheat the oven to 375°F. 2. Coat a baking dish with oil. Arrange the fish in the dish and turn to coat with the oil. Sprinkle with the lemon juice, oregano, salt, and pepper. Dot with the margarine and cover with foil. 3. Bake for about 25 minutes. Serve topped with the pan juices and parsley.



Page 107


Makes 4 Servings


4 Salmon Filets (6oz each) 3/4 Low-Sodium Chicken Broth 1 Tbsp Water 1.5 teaspoons White Cooking Wine 1 Tbsp unbleached all-purpose Flour 12 Cherry Tomatoes, halved 1 Scallion, chopped

Directions 1. Heat 3/4 cup chicken broth in a deep skillet over medium-high heat. Add the wine and bring to a boil. Place the salmon in the pan. 2. Reduce the heat to medium, cover, and cook for 10 minutes, or until the fish is opaque. Remove the salmon from the pan. Place the salmon on a serving platter. 3. Increase the heat to high and bring the broth mixture to a boil. 4. Meanwhile, in a small bowl, combine the flour and 1 tablespoon water. Gradually add to the broth mixture, being careful that lumps do not form. Add the tomatoes and cook for 2 minutes, or until thickened. Pour the sauce over the salmon and top with the scallion.



Page 108


Makes 4 Servings


4 Tilapia Filets (6oz each) 1 Onion, diced 2 Celery Sticks, sliced 2 large carrots, sliced 1 cup canned diced tomatoes Salt and Pepper

Directions 1. Meanwhile, coat a large skillet with cooking spray. Over medium-high heat, cook the onion, celery, and carrot for 5 minutes, or until tender 2. Add the tilapia and cook for 3 minutes. Carefully turn the fish and add the tomatoes and herbs. 3. Season with salt and pepper to taste. 4. Simmer for 2 minutes, or until the fish flakes easily.

Quick Tip: Tip Serve over Brown Rice



Page 109


Makes 4 Servings


1 pound fresh Tilapia Fillets 2 Tbsp. Olive Oil 1 Tbsp. Lime Zest 1/4 cup Lime Juice 1/4 cup Orange Juice 1/2 Thai Red Pepper (optional, only if you like it spicy) Salt and Pepper

Directions 1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, thai pepper, salt and pepper. 2. Place tilapia fillets in the dish, turning to coat well with marinade. 3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork.



Page 110


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 Tilapia Filets (6oz each) 1 teaspoon Thyme 1 teaspoon Chili Powder 2 Garlic Cloves, minced 1 teaspoon Ginger 1/2 teaspoon Nutmeg 1/2 teaspoon Cinnamon 1 Jalapeno Pepper, sliced 1 Tbsp Lime Juice 2 Tbsp Olive Oil Salt and Pepper

Directions 1. In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno, salt and pepper 2. Coat tilapia fillets with olive oil and Lime Juice. 3. Pat both sides with spices

Nutritional Facts

4. In a non-stick cooking pan, coated with cooking spray, cook each fillet until just cooked through, about 3 minutes on each side or until fish starts to flake

Quick Tip: Tip Serve with Steamed Asparagus



Page 111


Makes 2 Servings


2 Tilapia Filets (6oz each), cooked & crumbled 1 Tbsp Olive Oil 1 Tbsp Vinegar 1 Tbsp Lime Juice 1 cup Broccoli florets, cut into small pieces 1/2 cup Red Pepper 2 Tbsp crumbled Feta cheese Salt and Pepper

Directions 1. In a non-stick cooking pan, coated with cooking spray, cook each fillet until just cooked through, about 3 minutes on each side or until fish starts to flake. Remove fish from pan and crumble the tilapia 2. In the same pan, coated with olive oil, cook red pepper and broccoli for 5 minutes or until tender. Mix with tilapia. 3. In a bowl, mix together oil, vinegar, lime juice, salt, pepper and Feta.


4. Pour mixture onto tilapia and veggies

Quick Tip: Tip Serve Over Basmati or Converted Rice

• • • •


Page 112


Makes 2 Servings


2 Tilapia Filets (6oz each), cooked & crumbled 2 Tbsp unbleached or all-purpose Flour 2 Egg Whites 1 Tbsp Lemon Juice 20 unsalted Roasted Almonds, crushed 1/4 cup Whole Wheat Bread Crumbs 1 teaspoon Dried Parsley Salt and Pepper

Directions 1. Preheat the oven to 350°F. 2. Put the flour in a shallow dish. 3. In another shallow dish, mix together the egg whites and lemon juice. 4. In a third shallow dish, mix together the almonds, bread crumbs, parsley, and pepper. 5. Dredge the fish first in the flour, then in the egg mixture, and then in the crumb mixture. 6. Place the fish in a baking dish. Sprinkle with any remaining crumb mixture. Bake for 15-20 minutes. Watch carefully not to overcook

Quick Tip: Tip Delicious with a Green Salad



Page 113


Makes 4 Servings

Ingredients • • • • • • • • •

4 Halibut Filets (6oz each) 1 baby Eggplant, sliced 12 baby Tomatoes 4 Garlic Cloves 1 small Zucchini 2 cups Low-Sodium Chicken Broth 2 Mint Tea Bags 1 teaspoon Basil Salt and Pepper

Directions 1. Preheat the oven to 375°F. 2. On a baking sheet, coated with cooking spray, bake eggplant and zucchini slices for 12 minutes, then turn, toss baby tomatoes on the sheet, and bake for an additional 8 minutes 3. In a cooking pan with high borders, pour chicken broth and add tea bags, basil, salt and pepper. Bring to a boil and simmer for 8 minutes, then remove the tea bags. 4. Place fish in the pan, and poach for about 12 minutes or until cooked .



6. Serve halibut over veggies and pour remaining broth on top

Quick Tip: Tip Sprinkle with Pine Nuts and Basil Leaves for presentation

Page 114


Makes 4 Servings

Ingredients • • • • • • • • • • • •

4 Halibut Filets (6oz each) 1/2 cup dry White Wine 3 cups Tomatoes, diced Juice of 1 Lemon 1 cup Onion, finely chopped 2 Garlic Cloves, minced 2 Tbsp Basil 1 Tbsp Green Olives, minced 1 Tbsp Olive Oil 1/4 cup Bread Crumbs 1 Tbsp Low-Fat Parmesan Salt and Pepper

Directions 1. Preheat the oven to 350°F. 2. In a baking dish, coated with olive oil put fish filets topped with the wine, tomatoes, olives, lemon juice, garlic, onion. Bake for 30 minutes

Nutritional Facts

3. In a bowl, mix basil, bread crumbs, parmesan, salt and pepper 4. Sprinkle the parmesan mixture on top of the cooked fish for another 2-3 minutes or until bread crumbs are golden borwn



Page 115


Makes 4 Servings

Ingredients • • • • • • • • • • •

4 Halibut Filets (6oz each) 1/4 cup White Cooking Wine 2 Tbsp Olive Oil 1 Garlic Clove, minced 1 Tbsp Lemon Zest 2 Tbsp Lemon Juice 1 teaspoon Oregano 1 teaspoon Thyme 3 Tbsp Whole Wheat Bread Crumbs 1 teaspoon Dried Parsley Salt and Pepper

Directions 1. Preheat the oven to 375°F. 2. In a bowl, combine parsley, wine, bread crumbs, lemon juice and zest, oregano, thyme, oil, garlic, salt and pepper. It should form a paste like mixture 3. In a baking dish, coated with cooking spray, place the filets and spread each filet with the mixture 4. In a third shallow dish, mix together the almonds, bread crumbs, parsley, and pepper. 5. Bake for about 15-20 minutes or until the fish is white in the center and the herb paste has formed a crust



Page 116


Makes 4 Servings

Ingredients • • • • • • • • •

1 pound Crab Meat 1/4 cup Skim Milk 1 Shallots, minced 3 Tbsp Low-Fat Mayonnaise 2 Tbsp Fresh Parsley, chopped 3 Tbsp all-purpose Flour 1 Tbsp Light Margarine 3/4 cup Whole Wheat Bread Crumbs Ground Black Pepper

Directions 1. In a bowl, combine crab meat, bread crumbs, shallots, milk, mayonnaise, parsley, pepper. Form 8 small round cake 2. Place flour on a sheet of wax paper and lightly coat each cake on both sides 3. In a non-stick skillet, melt the margarine and cook the crab cakes until golden brown and crispy (about 5 minutes each side)

Nutritional Facts (Per Serving - 2 Cakes) • • • •


Page 117


Makes 2 Servings

Ingredients • • • • • • • • • • •

1/2 pound shrimps, cooked and peeled 1 Tbsp Olive Oil 1 Tbsp Lemon Juice 1 Garlic Clove, minced 3/4 cup Cherry Tomatoes, halved 3/4 cup Cucumber, peeled, seeded, and diced 1/3 cup Onion, diced 1/3 cup Black Olives, sliced 1/4 cup Red Pepper, diced 3 Tbsp Fresh Dill, chopped 3/4 cup crumbled Feta Cheese

Directions 1. In a bowl, combine oil, lemon juice, garlic, cucumbers, onion, red pepper and dill. Mix well 2. Add the shrimps, tomatoes, olives, and feta, stir gently.



Page 118


Makes 4 Servings


2 pounds shrimp, cooked and peeled 1 cup fresh Cilantro, chopped 2 Garlic Cloves, minced 1 Tbsp fresh Ginger 1 Jalapeno Pepper, seeded and chopped 3 Tbsp Olive Oil 2 Tbsp Lime Juice Salt and Pepper

Directions 1. Make the salsa first : Combine the cilantro in a blender with the garlic, ginger, jalapeno pepper, and oil. Puree until smooth 2. Remove to a bowl, add some salt and pepper, and thin with lime juice. Refrigerate for 2 hours 3. Grilled the cooked shrimps for 2-3 minutes each side, serve with the salsa



Page 119


Makes 4 Servings

Ingredients • • • • • • • • •

1.5 pounds shrimp, cooked and peeled 1 Tbsp Cajun spice seasoning 2 teaspoon canola oil, 2 Green Peppers, cut in strips 2 Red Peppers, cut in strips 2 Garlic Cloves, minced 1 Tbsp Lemon Juice 1 teaspoon Hot Sauce 4 cups cooked brown rice (long grain)

Directions 1. Toss shrimp with Cajun spice seasoning and set aside. 2. Heat 1 teaspoon oil in a large skillet and sauté peppers for 5 minutes over medium heat. 3. Turn heat down and add minced garlic, stirring constantly so that garlic doesn’t burn. 4. Remove peppers and garlic from pan 5. Return the pan to medium-high heat, add heat to remaining tsp of oil. Add shrimp and cook approximately 3 minutes, stirring frequently. Add lemon juice, peppers and garlic and cook for 2 to 3 minutes. 6. Season with hot sauce; serve each portion over 1 cup cooked brown rice.



Page 120


Makes 2 Servings


6 Jumbo Sea Scallops 6 slices Turkey Bacon 1 Tbsp Olive Oil 1 teaspoon Parsley Salt and Pepper

Directions 1. Preheat oven at 425 degrees F. Wrap the scallops in bacon and secure with toothpicks. Drizzle with enough olive oil to lightly coat everything. 2. Season with salt and pepper, sprinkle parsley on top and place in the oven. Cook for 15 minutes, turning once, until the bacon is browned and crispy.

Nutritional Facts (Per Serving 3 Scallops) • • • •


Page 121


Makes 4 Servings

Ingredients • • • • • • • • • •

1.5 pounds fresh Sea Scallops 1 cup Orange Juice 1/2 cup Water 1/4 cup Lime Juice 2 tablespoons Olive Oil 1 teaspoon of Stevia 1 teaspoon Ginger 1 Garlic Clove, minced 1 teaspoon Oregano Salt and Pepper

Directions 1. In a re-sealable plastic bag, combine the orange juice, water, lime juice, oil, stevia, ginger, garlic, oregano, salt, and pepper. 2. Add the scallops, seal the bag, and marinate in the refrigerator for no more than 1 hour.

Nutritional Facts

3. Preheat the oven to 400°F. 4. Place the scallops and marinade in a single layer in baking dish. Bake for 20 minutes, or until the scallops are opaque.



Page 122


Lemon Pepper Tuna:

Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning

Balsamic Tuna:

Balsamic vinegar and fresh ground pepper

Mustard Dill Tuna:

Dill, 1 tbsp mustard, and chopped celery

Southwest Tuna:

1 tbsp non-fat mayo, I hot green pepper (chopped), black pepper to taste

Honey Mustard Tuna:

1-2 tbsp Honey Mustard

Tuna Fried Rice

Sautéd cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter flavor non-stick spray. Mix in tuna and serve.

Tuna Stuffed Tomato

Mix 1 tbsp non-fat mayo, pepper and tuna and stuff inside a tomato.

Old El Paso Tuna:

1 heaping tbsp spoon Salsa or 1 tbsp chopped green chiles.

Italian Tuna:

1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper

Balsamic Tuna:

1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste

Tuna Piccata: All American Tuna:

1 tsp capers, lemon juice, parsley, fresh ground pepper 1 tbsp fat-free mayo, 1 chopped pickle, chopped celery stalk

Texas Tuna:

1 tbsp BBQ sauce

Tuna Melt:

1 tbsp fat-free mayo, 1 oz cheese melted on top

Tuna Parmesan:

Mix in1 tbsp Ketchup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs , top with 1 oz. low-fat mozzarella cheese.

NoNo-Time Tuna:

1 Fork, 1 glass of water

Page 123

Salads, Soups & Sides Recipes Salads Almond Chicken Salad Blueberry-Basil Chicken Salad Mediterranean Chicken Salad Roasted Curry Chicken Squash Salad Spinach & Chicken Salad w/ Curry Dressing Spinach & Strawberry Turkey Salad Mandarin Tuna Salad Shrimp & Avocado Salad Hot Shrimp Blueberry Salad 3-Bean Salad

125 126 127 128 129 130 131 132 133 134

Sides Wasabi Mashed Potatoes Roasted Garlic Mashed Potatoes Lemon & Cinnamon Sweet Potatoes Ginger Sweet Potatoes

135 136 137 138

Crispy Baked Sweet Potato Fries Herbed B.E.P Brown Rice Herbed Quinoa Bulgur Pilaf Risotto

139 140 141 142 143

Soups Chicken Barley Soup Slow-Cooked Turkey Chowder Avgolemono Chicken Soup Anabolicious Gumbo Turkey & Sweet Potato Chowder

144 145 146 147 148

Others Guilt-Free Spinach Dip Guacamole Ezekiel Bread Stuffing Perfect Spaghetti Sauce

Page 124

149 150 151 152

Section 3: Salads. Soups & Sides

Makes 1 Servings

Ingredients • • • • • • • • • • • •

6oz Chicken Breast, cooked and diced 1 oz unsalted Toasted Almonds, silvered 1/4 cup Green Grapes, halved 1 Celery Stalk, chopped 1/2 Scallion, sliced 1 Hard Boiled Egg, chopped 1 teaspoon Light Mayonnaise 1 teaspoon Fat-Free Sour Cream 1 teaspoon Dijon Mustard 1 pinch of Paprika Salt and Pepper 2 Handfuls of Lettuce

Directions 1. Cook chicken separately. 2. In large bowl combine chicken, grapes, celery, onions, egg.

Nutritional Facts

3. In another bowl, combine mayonnaise, sour cream, mustard, paprika, salt and pepper; stir until smooth. 4. Pour over chicken mixture and toss gently 5. Serve on a bed of Lettuce and sprinkle with almonds



Page 125


Makes 1 Servings

Ingredients • • • • • • • • •

6oz Chicken Breast, cooked and diced 1/3 cup fresh Blueberries 2 Tbsp of Water 1 Tbsp Red Wine Vinegar 1 Tbsp minced Shallot 1 Tbsp Olive Oil 1 Teaspoon Basil 2 Handfuls of Lettuce Salt and Pepper

Directions 1. Cook chicken separately. 2. In a blender, combine blueberries, water, vinegar, and salt and pepper . Blend for 1 minute or until the blueberries are pureed. 3.Add the shallot, oil and basil. Pulse until well combined.

Nutritional Facts

4. Pour over chicken and serve on a bed of lettuce



Page 126


Makes 1 Serving

Ingredients • • • • • • • • • • • • • •

6oz Chicken Breast, cooked and diced 1/3 Cup Black Olives, sliced 1/3 Cup Red Onion, diced 1/3 cup Green Pepper, diced 1 Roma Tomato, seeded and diced 1/4 cup Feta Cheese, crumbled 1/3 cup Cucumber, peeled and sliced 1 Tbsp Olive Oil 1 Tbsp Balsamic Vinegar 1 Tbsp Water 1/2 teaspoon Basil 1/2 teaspoon Oregano 2 Handfuls Lettuce Salt and Pepper

Directions 1. Cook chicken separately. 2.In a medium bowl, combine chicken, olives, onion, green pepper, tomatoes, feta cheese and cucumber. Stir gently to combine ingredients. 3. In a separate small bowl, whisk together olive oil, balsamic vinegar, water, basil, salt, pepper and oregano. Pour over chicken mixture and stir gently. 4. Serve on a bed of lettuce



Page 127


Makes 2 Servings

Ingredients • • • • • • • • • • •

12oz Chicken Breast, cooked and diced 1 Acorn Squash, about 2 lbs 1 Red Pepper, chopped 1 Tbsp Curry Powder 1 Tbsp Olive Oil Salt and Pepper 1 Onion, chopped 1 cup Skim Milk 1/4 cup Raisins 2 Handfuls baby Spinach 1/4 cup fresh Cilantro, chopped

Directions 1. Cook chicken separately. 2.Preheat the oven to 450 F. 3. Cut the squash in half. Rub it with half the oil and the salt and pepper, and place on a baking sheet. Roast it in the oven until the flesh is soft and brown, about 25 minutes. 4. While the squash roasts, heat the remaining oil in a large non-stick pan over medium-high heat. Sauté chicken, bell pepper, and onion for 3 minutes, then add the curry powder, milk, and raisins. Simmer over low heat for 10 minutes.



6. Carve the inside of the squash and put a bed of baby spinach in it 7. Serve a scoop of the chicken curry mix inside the roasted squash. Garnish with the cilantro.

Page 128


Makes 1 Serving

Ingredients • • • • • • • • • •

6oz Chicken Breast, cooked and diced 1 small Red Onion, chopped 1oz Walnuts, crushed 2 Handfuls baby Spinach 1 Tbsp Balsamic Vinegar 1 Tbsp Rice Vinegar 1 Tbsp Honey 1 teaspoon Curry Powder 2 handfuls baby Spinach Salt and Pepper

Directions 1. Cook chicken separately. 2. In a bowl, combine balsamic and rice vinegar, honey, curry powder, salt and pepper

Nutritional Facts

3. Combine spinach, onion and chicken. Toss gently

(Per Serving)

4. Pour dressing on top and sprinkle with walnuts. • • • •


Page 129


Makes 1 Serving


6oz Turkey Breast, cooked and sliced 5 Large Strawberries, quartered 2 handfuls baby Spinach 1/2 cup Fat Free Plain Yogurt 1/3 cup Orange Juice 2 Tbsp Poppy seeds 1/2 teaspoon of Stevia

Directions 1. Cook chicken separately. 2. In a bowl, combine yogurt, orange juice, poppy seeds, splenda 3. Combine spinach, strawberries and chicken. Toss gently 4. Pour dressing on top and serve .



Page 130


Makes 1 Serving

Ingredients • • • • • • • • • •

6oz Light Tuna, drained 1 Mandarin, peeled and quartered 1 small Apple, sliced 1 Tbsp Lemon Juice 1/2 cup chopped Celery 1 Tbsp Walnuts, crushed 3 Tbsp Fat-Free Mayonnaise 2 handfuls Lettuce 1 Tbsp Fresh Parsley Salt and Pepper

Directions 1. In a bowl, combine tuna, mandarin slices, apple slices, lemon juice, celery, walnuts, mayonnaise, salt and pepper. Refrigerate for 30 minutes 2. Pour dressing on a bed of Lettuce and sprinkle with parsley .



Page 131


Makes 1 Serving

Ingredients • • • • • • • • • • • • •

6oz Shrimps, cooked and peeled 1 medium Tomato, seeded and chopped 1 Scallion, chopped 1 Garlic Clove, minced 1 Tbsp Lemon Juice 1 teaspoon Balsamic Vinegar 1/2 Avocado, cubed 1 teaspoon Cilantro 1 teaspoon fresh Mint Pinch Red Pepper Flakes 1 teaspoon Olive Oil 2 handfuls Lettuce Salt and Pepper

Directions 1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels. 2. In a bowl mix together all the ingredients except lettuce and lemon juice 3. Serve the mixture on the lettuce and pour lime juice on top .



Page 132


Makes 1 Serving

Ingredients • • • • • • • • • •

6oz Shrimps, cooked and peeled 1 Onion, sliced 1/2 cup fresh Blueberries 1 Garlic Clove, minced 1 Tbsp Lemon Juice 1 Tbsp Water 1/2 teaspoon of Stevia 1 teaspoon Olive Oil 2 handfuls Lettuce Salt and Pepper

Directions 1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels. 2. In a bowl mix together blueberries, garlic, lemon juice, water, splenda, olive oil, salt and pepper 3. In a non-stick pan, coated with cooking spray, grill shrimps for about 3 minutes


4. In a big bowl, mix together lettuce, hot shrimps, onions. Toss gently 5. Pour dressing on the lettuce mixture and serve .

• • • •


Page 133


Makes 5 Servings (2 cups per serving)

Ingredients • • • • • • • • • • • • • • • •

2 cups Black Beans, rinsed and drained 2 cups Kidney Beans, rinsed and drained 2 cups Chick Peas, rinsed and drained 2 cups Diced Tomatoes, rinsed and drained 1 cup of Salsa 1 cup minced Onion 1 tsp of Olive Oil 2 Tablespoon of Lime Juice 1 Tbsp of Chili Powder 1 Tbsp of Curcuma 1 Tbsp Parsley 1/2 teaspoon of Stevia 1 teaspoon Basil 1 teaspoon Parsley 1 teaspoon Garlic Powder Salt and Pepper

Directions 1. In a non-stick pan, coated with Olive Oil 2. Mix everything together in a big saucepan and simmer for about 20 minutes over medium heat 3. Stir in onion, let cool down at room temperature and serve

Nutritional Facts (Per Serving - 2 Cups) • • • •


Page 134


Makes 6 Servings


2 lbs Yellow Potatoes 1/3 cup Fat Free Sour cream 1/2 cup Skim Milk 1 Tbsp Wasabi Paste Salt and Pepper

Directions 1. In a pot, boil potatoes until fully cooked and tender 2. Add sour cream, milk, wasabi paste salt and pepper. Mash well



Page 135


Makes 6 Servings


2 lbs Yellow Potatoes 1 head Garlic, top sliced off to expose cloves 1/3 cup Skim Milk 1 Bay Leaf Salt and Pepper

Directions 1. In a pot, boil potatoes with bay leaf until fully cooked and tender. Remove bay leaf after potatoes are ready. 2. In the meantime, wrap garlic head in aluminum foil and bake for 45 minutes or until cloves are soft 3. Once everything is ready. Mash potatoes with all the garlic cloves (removed from head), milk, salt and pepper.



Page 136


Makes 6 Servings


3 large Sweet Potatoes 1.5 cups Apple Juice 1 teaspoon Nutmeg 1 teaspoon Cinnamon 1 teaspoon fresh Lemon Zest 3 Tbsp Olive Oil 2 Tbsp Lemon Juice Salt

Directions 1. Preheat oven to 375 Degrees F. 2. Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven. 3. Drain sweet potatoes and set aside to cool. Peel if desired. Cut into rounds 1/4-inch thick and lay them in a baking dish coated with cooking spray. Don’t overlap the pieces of potato.


4. In a saucepan place apple juice, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for 10 minutes. 5. Add olive oil and lemon juice. Stir well. Pour over the sweet potatoes. 6. Place the baking dish in the oven and bake the sweet potatoes for 20 minutes

• • • •


Page 137


Makes 6 Servings


3 large Sweet Potatoes, peeled and cubed 1 cup low-sodium Chicken Broth 1/2 Onion, diced 1.5 Tbsp Ginger, minced 4 Garlic Cloves, chopped 1 teaspoon Cinnamon 1 teaspoon Honey Salt and Pepper

Directions 1. Heat a large skillet on medium high heat, add 1 tbsp of broth and sauté onions until soft. 2. Add ginger and garlic and mix together with onions. 3. Add sweet potatoes, cinnamon, honey and remaining broth. Stir and let simmer until potatoes are tender (about 15 minutes).

Nutritional Facts

4. Season with salt and pepper. Serve hot.



Page 138


Makes 6 Servings


3 large Sweet Potatoes, peeled and cubed 3 Egg Whites 2 Tbsp all-purpose Flour 1 teaspoon Cinnamon 1 teaspoon Paprika Salt and Pepper

Directions 1. Preheat oven to 425° F. 2. Line a baking sheet with parchment paper 3. Peel the sweet potatoes (or leave peel on, if you prefer). Cut in very small "fries" and place in a large bowl 4. Pour egg whites in the bowl and stir gently to coat the fries. Add the flour, cinnamon, paprika, salt and pepper and stir again to coat the fries 5. Place potatoes carefully on the baking sheet, shaking off any excess coating. Leave as much space between potatoes as possible. Try not to overlap any or crowd the sheet.. 6. Bake for about 20 to 30 minutes, until cooked.



Page 139


Makes 6 Servings

Ingredients • • • • • • • • • • • •

4 cups Brown Rice (long grain), cooked 3 Cups Black Eyed Peas 1 Onion, chopped 1/4 cup Water 1 Tbsp Olive Oil 2 Garlic Cloves, minced 2 Celery Stalk 1 Red Pepper, chopped 1 teaspoon Hot Sauce 1/2 cup fresh Parsley 1 Tbsp Oregano Salt and Pepper

Directions 1. Cook rice separately. 2. In a cooking pan, coated with olive oil, over mediumhigh heat, sauté onion, garlic, celery and red pepper for about 4 minutes or until veggies are tender


3. Add water, bring to a boil 4. Add peas, rice, hot sauce, parsley, oregano, salt and pepper. Simmer for about minutes

• • • •


Page 140


Makes 4 Servings

Ingredients • • • • • • • • • • • •

1 cup Quinoa (measured dry) 1 cup Orange Juice 2 teaspoons Orange Zest 3 Scallions, finely chopped 3/4 cup Water 1 Tbsp Olive Oil 1 Tbsp Cumin 1 Garlic Clove, minced 1/4 fresh Basil, chopped 3 Tbsp fresh Cilantro 1 cup frozen Peas Salt

Directions 1. In a saucepan, combine quinoa, orange juice, water, cumin and salt. Bring to a boil. Reduce heat and simmer, covered for 15 minutes or until liquid is absorbed and quinoa is cooked

Nutritional Facts

2. In a cooking pan, coated with olive oil, over mediumhigh heat, sauté garlic, scallions and peas for about3 minutes 3. Transfer Quinoa in a big bowl and add pea mixture, cilantro, basil, and orange zest



Page 141


Makes 6 Servings


1 cup Bulgur (measured dry) 2 Onions, finely chopped 2 cups Mushrooms, sliced 1/2 dried Apricots, chopped 1/2 cup fresh Parsley, finely chopped 1/4 cup Raisins 1/4 cup Almonds, silvered

Directions 1. In a saucepan, combine bulgur, mushrooms, onions, apricots, parsley, raisons and water . Bring to a boil. Reduce heat and simmer, covered for 15 minutes or until liquid is absorbed and bulgur is cooked 3. Transfer bulgur in a big bowl and stir in the almonds



Page 142


Makes 6 Servings

Ingredients • • • • • • • • •

2 cup Arborio Rice (measured dry) 1 Onion, finely chopped 1 Garlic Clove, minced 2 cups Zucchini, diced 1 cup Mushrooms, sliced 3 Tbsp Olive Oil 1/4 cup Lemon Juice 3 cups low-sodium Chicken Broth 1/2 cup fresh Parsley, finely chopped

Directions 1. In a cooking pan, coated with olive oil, sauté onion, garlic, zucchini, mushrooms, for 5 minutes. 2. Place the sautéd veggies in a blender and purée adding lemon juice and 1 tbsp olive oil 2. In a saucepan, combine rice, broth, parsley . Bring to a boil. Reduce heat and simmer, covered for 15 minutes or until liquid is absorbed and rice is cooked


3. Transfer rice in a big bowl and stir in the zucchini purée • • • •


Page 143


Makes 10 Servings (10 cups)

Ingredients • • • • • • • • • • • •

1 pound Chicken, cubed 2 Tbsp Olive Oil 2 Garlic Clove, chopped finely 1 Onion, chopped finely 1 large Potato, peeled and cubed 1 large Carrot, peeled and sliced 3 stalks of Celery, chopped 1 large Tomato, chopped 1 teaspoon dried Thyme 1/2 cup pearled Barley 2 litres low-sodium Chicken Broth Salt and Pepper

Directions 1. Place barley in bowl with just enough water to cover it. Heat olive oil on medium heat in an 8-quart stockpot. 2. Add the chopped onion and garlic to the olive oil, cooking for 5 minutes. 3. Add the chicken to stockpot, along with the salt and black pepper. Brown for 5 minutes. 4. Add the chicken stock, vegetables, and spices to the pot.

Nutritional Facts (Per Serving –1 Cup) • • • •


5. Drain the water from the barley. Add the barley to the soup. 6.Let the soup boil for 30 minutes on medium heat.

Page 144


Makes 6 Servings

Ingredients • • • • • • • • • •

1 pound Turkey Breasts, cubed 4 slices Turkey Bacon 1 Onion, chopped 1 large Potato, peeled and cubed 2 large Carrots, peeled and sliced 1 stalks of Celery, chopped 1 teaspoon dried Thyme 1 teaspoon Sage 2 can low-fat, low-sodium cream of mushroom soup Salt and Pepper

Directions 1. In a non-stick skillet, cook turkey bacon until crisp. Transfer to a plate and chop 2. In a slow cooker, place bacon, turkey, carrots, potato, onion, celery, thyme, sage, cream of mushroom, salt and pepper. Stir well to combine


3. Cover and cook on low for 8-10 hours or until the soup is thick and the turkey and veggies are tender • • • •


Page 145


Makes 4 Servings


8oz Chicken Breasts, cubed 2 cups Brown Rice, cooked 4 cups low-sodium Chicken Broth 2 Eggs 1/4 cup Lemon Juice 3 handfuls Spinach Salt and Pepper

Directions 1. In a large saucepan, bring broth and chicken to a boil, reduce the heat and simmer until the chicken is cooked through 2. In a bowl, whisk the eggs and lemon juice until frothy. Then, whisk 1 cup of the hot broth 3. Add the spinach to the broth in the saucepan, bring to a boil. Reduce heat to low and stir in the rice.

Nutritional Facts

4. Slowly add the egg-lemon-broth mixture, whisking to avoid curdling and continue for 4 minutes until thickened 5. Stir in the chicken, add salt and pepper, and heat to serving temperature



Page 146


Makes 4 Servings

Ingredients • • • • • • • • • • • • • •

4oz Chicken Breasts, cubed 8oz Shrimp, peeled 1/2 cups Brown Rice 1 pinch Cayenne Pepper 1 Bay Leaf 1 teaspoon Thyme 2 cups low-sodium Chicken Broth 1 can (14oz) Crushed Tomatoes 1 cup Okra, sliced 1 Garlic Clove, minced 4 Scallions, sliced 1 Celery Stalk, chopped 1 Green Pepper, chopped 3 Tbsp Olive Oil

Directions 1. In a large saucepan, over medium heat, heat the oil. Sauté the green pepper, celery, scallions and garlic for about 5 minutes


2. Stir in the tomatoes, broth, okra, thyme, bay leaf, and cayenne. Bring to a boil. 3. Reduce the heat and simmer covered for 15 minutes 3. Stir in the rice and simmer for another 15 minutes, still covered.

• • • •


4. Add the chicken and shrimp and simmer covered until chicken is cooked, shrimp is pink, and rice tender.

Page 147


Makes 4 Servings


12oz Turkey Breasts, cubed 1 Large Sweet Potato, cubed 1 cup Corn 1.5 cups Skim Milk 2 cups low-sodium Chicken Broth 1/4 cup fresh Parsley, chopped

Directions 1. In a saucepan, combine chopped potato, and broth. Bring to a boil. Then, reduce heat and simmer, uncovered, about 12 minutes or until potato is tender, stirring occasionally. 2. Remove from heat. Do not drain. Using a potato masher, mash potato until mixture is thickened and nearly smooth. . 3. Stir in corn, turkey, milk, sweet potato, and pepper into potato mixture in saucepan. Bring to a boil and reduce heat. Cover and cook for another 15 minutes or until the turkey is cooked.


4. Sprinkle with parsley before serving • • • •


Page 148


Makes 4 Servings


1 cup 1% Cottage Cheese 1 cup plain low-fat Yogurt 1 package Onion Soup Mix 1 can water Chestnuts, chopped and drained 1/4 cup grated Carrots 3 big handfuls Baby Spinach

Directions 1. Microwave spinach 1 minute 2. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently. 3. Refrigerate for about 2 hours before serving.



Page 149


Makes 4 Servings


4 ripe Avocados, chopped 1 large Tomatoes, chopped 1 medium Onion, chopped 1 bunch Cilantro, finely chopped 4 Tbsp Lemon Juice 1 pinch Salt

Directions 1. Mix all the ingredients in a big bowl. Mash gently



Page 150


Makes 12 Servings Ingredients • • • • • • • • • • • • •

1 loaf of Ezekiel Bread, thawed and broken into bite-sized cubes 1 teaspoon Thyme 1 teaspoon Rosemary 1 teaspoon Sage 1 teaspoon ground Black Pepper 1/3 cup Light Margarine 1 large Onion, chopped 2 Garlic Cloves, minced 5 Celery Stalks, thinly sliced 1/2 cup dried Apricots, chopped 10 small Shallots, peeled and quartered 3/4 cup fresh Parsley, chopped 1 cup low-sodium Chicken Broth

Directions 1. Place bread cubes in a large bowl. Mix in the thyme, rosemary, sage and ground black pepper. 2. Melt margarine in a large frying pan on medium heat. Add onions, celery and garlic and sauté for 3 minutes. 3. Stir the onion mixture into the bowl containing the bread. Add the apricots, baby onions and parsley. Stir in the chicken broth. 4. Preheat oven at 325 Degrees F. and place stuffing in a casserole dish and cover loosely with tin foil.



5. Bake stuffing for 30 minutes, then remove the foil and stir thoroughly. Bake for another 30 minutes uncovered.

Page 151


Makes 6 Cups

Ingredients • • • • • • • • • • • • •

1 Tbsp Olive Oil 2 cups Sliced Mushrooms 1 cup of Red or Green Peppers, chopped 1 cup Onions, minced 15oz Can of crushed Tomatoes 3 Tablespoon of Pizza Seasoning 10 oz of no-salt added Tomato Sauce 1 teaspoon dried Parsley 1 teaspoon Garlic Powder 1 teaspoon dried Oregano 1 teaspoon dried Basil 1/2 teaspoon of Stevia Salt and Pepper

Directions 1. In a non-stock pan, coated with olive oil, sauté mushrooms, bell peppers, and onions for 3-4 minutes 2. In a big saucepan, add all the other ingredients, stir gently and bring to a boil, 3. Reduce heat, stir in mushrooms, onions and peppers and simmer for 15 minutes.



Page 152

Snacks & Bars Recipes High Protein Fudge Bars Peanut Butter Protein Bars Almond-Coconut Bars High Protein Granola Bars Apple Cinnamon Protein Bars Banana-Maple Protein Snack Wraps High Protein Blueberry Cookies Reese’s Style Cottage Cheese High Protein Jell-O

154 155 156 157 158 159 160 161 162

High Protein Chocolate Crepes High Protein Rice Pudding Zucchini Bread Hummus and Carrots Cinnamon Toasted Almonds Buffalo Wings Egg White Bites Eggsters

Page 153

163 164 165 166 167 168 169 170

Section 3: Snacks & Bars

Makes 10 Bars


8 scoops chocolate Protein Powder 1 cup Oatmeal 1/3 cup Natural Peanut Butter 3 Tbsp Honey 1/2 cup 1% Milk 3 tbsp crushed Peanuts

Directions 1. Mix together the protein powder, oatmeal, peanut butter, honey and milk. 2. Form into 10 bars and then roll in the crushed peanuts to finish. 3. Place in the fridge for about 30 minutes



Page 154


Makes 10 Bars


8 scoops chocolate Protein Powder 1 cup Oatmeal 1/2 cup Natural Peanut Butter 1/4 cup Low Fat Milk 4 Tbsp Honey 3 Tbsp Pure Cocoa Powder 3 Tbsp crushed Almonds

Directions 1. Mix together the protein powder, oatmeal, peanut butter, honey, milk and cocoa powder. 2. Form into 10 bars and then roll in the crushed almonds to finish. 3. Place in the fridge for about 30 minutes



Page 155


Makes 5 Bars

Ingredients • • • • • • • • •

5 scoops chocolate Protein Powder 1/2 cup Flax Seeds 5 Tbsp low-fat Cream Cheese 1/2 cup Almonds, sliced 3 Tbsp of Stevia 1/4 cup Water 1 teaspoon Canola Oil 1 teaspoon Coconut extract 2 teaspoons Almond extract

Directions 1. Microwave cream cheese until soft enough to mix 2.Combine all dry ingredients in bowl (protein powder, flax seeds, almonds, splenda) , and then mix in the rest (cream cheese, water, canola oil, coconut extract and almond extract). Stir until mix is consistent. 3. Create 5 equal size bars and leave in the fridge for about 30 minutes



Page 156


Makes 6 Bars

Ingredients • • • • • • • • • • • • •

8 scoops chocolate Protein Powder 1 cups Oat Bran 1 cups rolled Oats 1/2 cup Whole Wheat Flour 1/2 cup Egg Whites 1/2 cup 1% Milk 3 Tbsp of Stevia 2 Tbsp Honey 1 teaspoon Cinnamon 1 teaspoon Vanilla extract 1 Tbsp Canola Oil 2 Tbsp Raisins 2 Tbsp Almonds, sliced

Directions 1.Mix everything together in a big bowl 2. Pour mixture in a baking tray and bake at 350 degrees F. for 25 minutes

Nutritional Facts

3. Let cool down at room temperature and cut into 6 bars



Page 157


Makes 6 Bars


8 scoops vanilla Protein Powder 1/2 cups rolled Oats 2 Egg Whites 1/2 cup Unsweetened Apple Sauce 1/2 cup Apple, cubed 1 cup Almonds, ground in blender 1 cup Cashew, ground in blender 1/2 teaspoon Cinnamon

Directions 1.Preheat the oven to 350 degrees F. 2. Mix the egg whites with the apple sauce and beat for a minute. 3. Mix the protein, cinnamon, salt, oats and ground nuts. Slowly stir the egg white/apple sauce mixture into the dry ingredients and then stir the apple pieces in. 4. Lightly coat a baking pan with cooking spray and transfer the mixture into the pan


5. Bake for 10-15 minutes 6. Cool, cut in 6 bars and store in the fridge

• • • •


Page 158


Makes 1 Wrap


1 8" 100% Whole Wheat Wrap 1 medium Banana 1 Tbsp of Natural Peanut Butter (or almond butter) 1 Tbsp of slivered Almonds 1 scoop of Vanilla Protein Powder 1 Tbsp of sugar free Maple Syrup

Directions 1. In a separate bowl, mash banana and protein powder together with a fork until combined. 2. Spread the peanut butter onto the tortilla. Top with the banana mixture. 3. Sprinkle with almonds, then drizzle with maple syrup. 4. Roll the wrap and enjoy!

Nutritional Facts (Per Serving - 1 Wrap) • • • •


Page 159


Makes 10 Cookies


4 egg Whites 1/2 cup Oatmeal 2 scoops of Vanilla Protein Powder 1 cup Blueberries

Directions 1. Combine egg whites, oatmeal and protein powder, mix well. 2. Stir in blueberries 3. Drop spoonfuls of the mixture on a baking sheet coating with cooking spray 4. Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts (Per Serving - 1 Cookie) • • • •


Page 160


Makes 1 Serving


250g Fat Free Cottage Cheese 1/2 scoop Chocolate Protein Powder 1 teaspoon Natural Peanut Butter 1/2 teaspoon of Stevia

Directions 1. In a bowl, mix the Cottage cheese with the protein powder and splenda 2. Add the peanut butter and stir 3. Enjoy this awesome treat

Nutritional Facts (Per Serving ) • • • •


Page 161


Makes 1 Serving

Ingredients • •

1 package sugar-free Jell-O 1 scoop Protein Powder (any flavour to match Jell-O)

Directions 1. Mix 1 cup boiling water with the Jell-O powder 2. Stir in one scoop of the protein powder until dissolved. 3. Once that's finished, mix in one cup of cold water and allow to set.



Page 162


Makes 2 Servings (2 Crepes)


8 Egg Whites 1 scoop Chocolate Protein Powder 1 Tbsp Whole Wheat Flour 1/2 teaspoon Baking Soda

Directions 1. Mix everything together in a blender 2. In a non-stick pan, over medium-high heat, coated with cooking spray, pour half the mixture (should be 1/3 inch high in the pan) 3. Cook for 3 minutes each side (wait until the crepe in solid before flipping)

Quick Tip: Pour 1 Tbsp of sugar free Maple Syrup on top

Nutritional Facts (Per Serving - 1 Crepe ) • • • •


Page 163


Makes 2 Servings


1 cup Basmati Rice, cooked 2 cups Skim Milk 2 scoops Vanilla Protein Powder 2 tablespoons sugar-free instant Jell-O Vanilla Pudding

Directions 1. On medium-low heat, simmer the cooked rice in milk for 20 minutes, until rice bulks-up, 2. Cover and cool for a few minutes, then add the protein powder, cover again and put in fridge until it cools 3. Add Jell-O mix to cooled mixture, whip, and serve.



Page 164


Makes 8 Servings

Ingredients • • • • • • • • • • •

2 Egg whites 1 Egg 1 cup Olive OIl 3 teaspoons Vanilla extract 4 Tbsp of Stevia 2 cups Zucchini, shredded 3 cups of Whole Wheat Flour 1 teaspoon Salt 1 teaspoon Baking Powder 1/4 teaspoon baking Soda 1 Tbsp ground Cinnamon

Directions 1. In a large bowl, beat together eggs, oil, vanilla and slenda. Stir in the zucchini. 2. Stir in the flour, salt, baking powder, baking soda, and cinnamon 3. Transfer into a large loaf pan

Nutritional Facts (Per Serving )

4. Bake 50 minutes at 350 degrees F. • • • •


Page 165


Makes 8 Servings


15oz can Chickpeas, rinsed and drained 1/2 cup plain Fat Free Yogurt 2 Tbsp Lemon Juice 3 Garlic Cloves, crushed 2 teaspoons Olive Oil 1 Tbsp Water 1/2 teaspoon Cumin Salt and Pepper

Directions 1. In a blender or food processor, puree all the ingredients together until completely blended

Quick Tip: Serve each serving with 1 cup of raw baby carrots



Page 166


Makes 8 Servings


2 Egg Whites 6 teaspoons Vanilla extract 4 cups Almonds 1 Tbsp of Stevia 1 teaspoon salt 1/2 teaspoon ground Cinnamon

Directions 1. In a large bowl, beat egg whites until frothy; beat in vanilla. Add almonds; stir gently to coat. 2. In a separate bowl combine the splenda, salt and cinnamon; add to nut mixture and stir gently to coat 3. Spread evenly into a baking sheet, coated with cooking spray. Bake at 300 degrees F. for 25-30 minutes or until almonds are crisp, stirring once.

Nutritional Facts (Per Serving - 1/2 Cup ) • • • •


Page 167


Makes 6 Servings


3 pounds Chicken Wings, skinned 3 Tbsp Cider Vinegar 2 Tbsp Low-Sodium Chicken Broth 2 teaspoons Canola Oil 2 teaspoons Hot Sauce

Directions 1. In a large Ziploc bag, combine wings, vinegar, broth, oil, and hot sauce. Turn to coat and refrigerate for 30 minutes. Turn occasionally. 2. Remove wings from marinade. 3. Spread evenly into a baking sheet, coated with cooking spray. Bake at 375 degrees F. for 10-15 minutes per side.

Nutritional Facts (Per Serving - 4 Wings) • • • •


Page 168


Makes 6 Servings


10 Egg Whites 1 Egg 1 Tomato, seeded and chopped finely 1 Onion, finely chopped 1 teaspoon dried Basil Black Pepper

Directions 1. In a bowl, whisk egg whites and the egg 2. Pour egg mixture equally in a big 6-muffin pan. 3. Top each portion with 1 teaspoon of tomatoes and 1 teaspoon onions. Sprinkle basil and pepper on top 4. Bake in oven at 350 degrees F. for 8 minutes or desired doneness.

Nutritional Facts (Per Serving - 1 Bite) • • • •


Page 169


Makes 1 Serving

Ingredients • • •

1 Egg 1 teaspoon Olive Oil Pinches of dried Basil, Parsley, Oregano and Black Pepper

Directions 1. Boil egg for exactly 7 minutes 2. Remove from boiling water and cool under running cold water 3. When shell is cold, remove shell. The white will be hard and the yolk will be creamy and hot inside 4. Put in a bowl, top with olive oil and sprinkle basil, parsley, oregano and pepper on top

Nutritional Facts (Per Serving—1 Egg) • • • •


Page 170

Desserts Recipes Strawberry Meringues Lemon Cheesecake Blueberry Cheesecake Strawberry Protein Ice Cream Orange-Protein Creamsicles Brownies In a Cup High Protein Chocolate Mousse Mango Lime Mousse

172 173 174 175 176 177 178 179

Sweet Potato Pie Banana Cream Pie Carrot Cake Peanut Butter Protein Balls The Bodybuilder’s Chocolate Cake Chocolate Hazelnut Biscotti Guilt-Free Chocolate Sauce

Page 171

180 181 182 183 184 185 186

Section 3: Desserts

Makes 2 Servings


6 egg whites 1/4 tsp cream of Tartar 2 cups sliced Strawberries 2 tbsp Splenda 4 scoops Vanilla or Strawberry protein powder

Directions 1. Preheat the oven to 250 degrees F. 2. In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream of tartar with an electric mixer on medium-high speed, until the egg whites become fluffy and hold stiff peaks. 3. Scoop this mixture out into two large ball-like portions on a baking sheet lined with parchment paper. 4. With the back of a large spoon, depress the middle of each portion to form a pocket (this is where the fruit will go). 5. Bake in the oven until the mixture turns light golden brown, between 5 and 10 minutes. Remove from oven and set aside to let cool. 6. Cut up 2 cups of strawberries and mix in a bowl with Splenda. Add the protein powder to this mixture, 1 scoop at a time, mixing well. Once these dry ingredients are mixed together, add water, 1 tbsp at a time, until the mixture becomes creamy.



7. Pour the strawberry mixture into the meringue pockets, letting it flow over the sides. Serve cool.

Page 172

Section 3: Desserts

Makes 2 Servings


250 g Fat Free Cottage Cheese 2 Eggs 3/4 cup Splenda 2 lemons, juiced 1/2 teaspoon baking powder Zest from half a lemon

Directions 1. Preheat oven to 375 degrees F. 2. In a blender, blend cottage cheese and eggs until smooth and creamy in texture. Remove mixture from blender and place into a mixing bowl. Mix in Splenda and lemon juice. Finally, add baking powder and lemon zest and mix well. 3. Fill two 2.5" ramekins with the mixture. 4. Fill a large baking pan half-full with hot water. Place the ramekins inside the baking pan so that the water comes approximately half way up the sides of ramekins.

Nutritional Facts

5. Place the baking pan containing the ramekins into the oven and allow to bake for 35 to 40 minutes. 6. When finished baking, remove the baking pan from the oven and the ramekins from the water. Allow ramekins to cool outside of the water pan. When cool to the touch, place into the fridge over night.



Page 173

Section 3: Desserts

Makes 6 Servings

Ingredients Crust: • 1 cup Graham Cracker Crumbs • 1/4 cup ground Flax Seeds • 1/4 cup raw Oat Bran • 1 oz Fat-Free Cream Cheese, warmed in microwave • 1/3 cup Water Cheesecake: • 2 cups Fat Free Cottage Cheese • 1/2 package powdered Jell-O instant pudding, Cheesecake flavour • 3 oz fat-free Cream Cheese • 3 scoops Strawberry whey protein Powder • 1 cup frozen Blueberries • 2 teaspoons of Stevia Directions 1. To make the crust, mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan. 2. For the rest of the cake, put the other ingredients in a blender. Blend on high until smooth and creamy. Resist the temptation to add water, as this makes the cake soupy (more Jell-O mix can be added for more desirable consistency)



3. Pour the blender mixture into the crusted pan, and refrigerate for 1 hour.

Page 174

Section 3: Desserts

Makes 1 Serving


1 cup Egg Whites 8 Large Frozen Strawberries 1 cup Vanilla Protein Powder 1/4 cup Water 1 teaspoon of Stevia

Directions 1. Beat egg whites into stiff peaks 2. In a blender, blend frozen strawberries and water until slushy 3. Mix together firm egg whites and strawberry mix. Stir gently adding gradually protein powder and stevia 3. Put in the freezer for minimum 12 hours or overnight



Page 175

Section 3: Desserts

Makes 6 Servings


1 cup sugar free Vanilla Pudding 1 cup Skim Milk 2 cups Vanilla Protein Powder 2 cups Orange Juice 1 teaspoon of Stevia

Directions 1. Mix all the ingredients in a blender 2. Pour mixture in a popsicle maker tray 3. Put in the freezer for minimum 12 hours or overnight



Page 176

Section 3: Desserts

Makes 1 Serving


1 Egg 1 Scoop Chocolate Protein Powder 1 Tbsp Natural Peanut Butter 1 Tbsp Water

Directions 1. In a coffee mug, mix all the ingredients. Mix well so the powder is completely mixed in 2. Cook in a microwave for 1 minutes 3. Using a knife, remove brownie from the cup, place in a plate and enjoy!



Page 177

Section 3: Desserts

Makes 2 Serving


1 cup Egg Whites 125g Fat Free Cottage Cheeses 1 cup Chocolate Protein Powder 1 teaspoon Pure Cocoa Powder 1 teaspoon of Stevia

Directions 1. Beat egg whites into stiff peaks 3. Mix together firm egg whites and cottage cheese. Stir gently adding gradually protein powder, cocoa powder and stevia 3. Refrigerate minimum 2 hours before serving



Page 178

Section 3: Desserts

Makes 4 Servings


2 Mangos, diced 1/2 cup Fat Free Ricotta Cheese 1 cup Skim Milk 1 teaspoon Lime Zest 2 Tbsp Lime Juice 1 envelope unflavoured Gelatin 1/4 cup Water 1 Tbsp of Stevia

Directions 1. In a food processor or a blender, combine the mangoes, ricotta, sugar, lime zest, and lime juice. 2. Sprinkle gelatine over water and let stand until softened, then pour into the food processor 3. In a saucepan, bring milk to a boil and pour into food processor with the mango mixture, puree. 4. Pour mousse into dishes and freeze for 2 hours before serving



Page 179

Section 3: Desserts

Makes 12 Servings

Ingredients Crust: • 3/4 cup All-Purpose Flour • 1/4 cup Whole Wheat Flour • 1 teaspoon of Stevia • 1/2 teaspoon Salt • 1/2 teaspoon Cinnamon • 1/4 cup Canola Oil • 3 Tbsp Water Filling: • 2 pounds Sweet Potatoes, cooked, peeled and mashed • 1.5 cups Low-Fat Milk • 1/2 cup egg Whites • 2 Tbsp Stevia • 1 teaspoon Vanilla Extract • 1/2 teaspoon Cinnamon Directions 1. To make the crust, mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan. 2. For the filling, combine all the filling ingredients in a big bowl. 3. Pour mixture in the crust. Bake 10 minutes then reduce oven temperature to 325 degrees F. Bake for 90 minutes or until the filling is firm



Page 180

Section 3: Desserts

Makes 8 Servings

Ingredients • • • • • • • • •

12 low-fat Honey Graham Crackers, crumbled 1 Tbsp Light Margarine 1/2 cup Water 4 Bananas, sliced 2 Tbsp Lime Juice 1 envelope Gelatin 2 teaspoons of Stevia 1.5 cups plain Fat Free Yogurt 1 teaspoon Vanilla Extract

Directions 1. Preheat oven at 350 degrees F. 2. To make the crust, mix crackers, margarine and 1 Tbsp water in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan. Bake for 5 minutes. 3. In another bowl, toss bananas with the lime juice, reserve 1 cup and arrange the remaining banans over the crust 4. In a small saucepan, sprinkle gelatine over cold water and let stand 2 minutes. Add stevia, and cook over medium heat, stirring constantly until the mixture boils and the gelatine and stevia dissolve. 5. Remove from heat, stir in yogurt and vanilla, and pour into the pie plate



6. Arrange the reserved banana on top and sprinkle with zest. 7. refrigerate for 2 hours minimum before serving

Page 181

Section 3: Desserts

Makes 8 Servings

Ingredients • • • • • • • • • • • • • • •

1 cup all-purpose Flour 1 teaspoon Baking Powder 1/2 teaspoon Baking Soda 1/2 teaspoon Salt 1/2 teaspoon ground Cinnamon 2 large Egg Whites 1 Egg 1/2 cup Splenda 3 Tbsp Light Margarine 1/2 cup Honey 1 teaspoon Vanilla extract 3 Tbsp unsweetened Applesauce 3 Tbsp Canola Oil 2.5 cups Carrots, finely shredded 1/3 cup Walnuts

Directions 1. Preheat oven at 350 degrees F. 2. In a medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside. In small bowl whisk together egg whites and egg. Set aside. 3. In a large bowl beat Splenda, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed. Stir in flour mixture, then carrots and walnuts.



4. Pour into a loaf pan and bake for 40-45 minutes .

Page 182

Section 3: Desserts

Makes 8 Servings


2 cups Crunchy Peanut Butter 2 scoops Chocolate Protein Powder 2 ripe Bananas, mashed 2 Tbsp Flax seeds 1teaspoon of Stevia 1 teaspoon pure Cocoa Powder

Directions 1. In a large bowl, mix together peanut butter, cocoa powder, stevia, whey powder, bananas, and flax seed. 2. Shape the mixture into 8 walnut-size balls, and place them in a container lined with parchment to separate the layers. Freeze for 2 hours minimum before serving

Nutritional Facts (Per 1 Serving - 1 Ball) • • • •


Page 183

Section 3: Desserts

Makes 8 Servings

Ingredients • • • • • • • • • • •

1 1/4 cup all-purpose Flour 1/2 cup pure Cocoa Powder 1 Scoop Chocolate Protein Powder 1/4 Cup Cornstarch 1 teaspoon Baking Powder 1/2 teaspoon Baking Soda 1/2 teaspoon Salt 1 1/4 cups Splenda 1 cup Water 3 Egg Whites 1/2 cup Light Corn Syrup

Directions 1.In a large bowl, combine flour, cocoa, cornstarch, baking powder, soda, and salt. 2. In another bowl, stir splenda and water until the splenda is almost dissolved. Add corn syrup and egg whites, stirring until blended. Slowly add dry ingredients, and stir until smooth.

Nutritional Facts (Per 1 Serving)

3. Pour into a 9 inch square baking pan with cooking spray. 4. Bake at 350 degrees F. for 35 minutes

• • • •


Page 184

Section 3: Desserts

Makes 40 Biscotti Ingredients • • • • • • • • • • •

1 cup all-purpose Flour 1/2 cup Hazelnuts, chopped 1/3 cup mini semisweet Chocolate Chips 1/4 pure Cocoa Powder 1 teaspoon Instant Coffee powder 1 teaspoon Baking Soda 1/2 cup Splenda 1 Egg 2 Egg Whites 1 Tbsp Vanilla extract Pinch Salt

Directions 1.Bake Hazelnuts on a baking sheet, at 350 degrees F. for about 8 minutes or until brown 2. In a food processor, combine 2 Tbsp hazelnuts, flour, 2 Tbsp chocolate chips, cocoa, coffee, baking soda and salt. Pulse until everything is ground finely. Transfer in a bowl. 3. In the food processor again, combine splenda, eggs, egg whites and vanilla. Whirl until thickened .Combine egg mixture with cocoa mixture and stir gently. Stir in the remaining hazelnuts and chocolate chips 4. On a baking sheet, spoon the batter to form 2 logs, about 12 inches long and 2 inches wide. Leave space in between logs 5. Bake at 350 degrees F. for 15 minutes, then cut logs on the diagonal into 1/2 inch thick slices. Place slices upright on the baking sheet and bake for an additional 25 minutes.

Nutritional Facts (Per 2 Biscotti) • • • •


Quick Tip: Perfect with coffee. Biscotti can be stored in an airtight container. Page 185

Section 3: Desserts

Makes 4 Servings Ingredients • • • • • •

1/4 cup Water 1/2 cup evaporated Fat Free Milk 3 Tbsp pure Cocoa Powder 4 teaspoons Light Corn Syrup 2 Tbsp stevia 1 teaspoon Vanilla extract

Directions 1.In a saucepan, mix cocoa powder and water. Whisk until dissolved. 2. Whisk in milk, stevia, corn syrup and vanilla. 3. Set the saucepan to medium heat and bring to a boil. Reduce heat and simmer, stirring constantly, for 8 minutes or until thickened.

Quick Tip: If you want a thicker sauce, refrigerate for 1 hour

Nutritional Facts (Per 1 Serving - 2 Tbsp) • • • •


Page 186

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