Boot Camps with a Purpose Meal Plan of the Day
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Recipes provided by Boot Camps With a Purpose's Official Nutritional Guide, Jesse Stoddard of Snohomish Boot Camp, WA who has BCWAP events at his several locations in Snohomish, WA. Go to their locations pages to contact them direct for event information as well as details on their other boot camps and programs. For more information call: (800) 294-9043 |
Lemon-Garlic Shrimp & Vegetables
Ingredients
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
Directions
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Nutrition Facts
Calories 226, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 174 mg, Sodium 514 mg, Carbohydrate 14 g, Fiber 4 g, Protein 28 g, Potassium 670 mg. Daily Values: Vitamin A 80%, Vitamin C 210%, Iron 25%. Exchanges: Vegetable 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Saturday May 1st
Berry Parfait
Top ½ cup low fat Greek yogurt with ¼ cup low fat granola, 1 teaspoon slivered almonds, 1tablespoon honey and ½ cup berries. 303 calories
Day 21
Breakfast
Chocolate and Peanut Butter Smoothie
In a blender, combine ¾ cup frozen berries, ¼ cup low fat vanilla yogurt, ½ cup low fat chocolate soy milk and 2 tablespoon reduced fat all natural peanut butter. 355 calories
Snack
10 tortilla chips with 2 tablespoons spicy black bean dip. 135 calories
Lunch
Thai Chicken Noodle Salad
Makes: 4 servings
10 oz thick noodles, such as udon or linguine
1 tablespoon canola oil
12 oz chicken breast, thinly sliced
1 teaspoon peeled, chopped fresh ginger
1 garlic clove, crushed
1 tablespoon lemongrass powder or lemon zest
1 medium-hot red or green chile, finely diced
3 oz bok choy, chopped
4 lime wedges
Prepare noodle according to package directions; drain
Heat oil in a wok or large skillet. Add the chicken, ginger, garlic, lemongrass powder and chile; mix well. Cook over medium heat for 5 minutes, or until chicken is cooked through
Add the noodles and bok choy to the wok; toss well, serve with lime wedges.
395 calories, 23g protein, 62g carbohydrate, 5g fat (1g saturated), 2 g fiber
Snack
Carrot and celery sticks
Dinner
Cheesy Steak Burritos
Makes: 6 servings
2 portabello mushroom caps
Nonstick cooking spray
2 teaspoon chile powder
½ teaspoon salt
¼ teaspoon black pepper
1 pound flank steak
6 (8inch) fat free flour tortillas
1 can (16oz) fat free refried beans
3 cups shredded romaine lettuce
¾ cup bottled taco sauce
2 medium tomatoes, diced
½ cup shredded reduced fat cheddar cheese
Heat gas grill to medium high and mist mushrooms with cooking spray
Sprinkle most of the chile powder, salt and pepper on mushrooms; pat the rest onto steak
Grill mushrooms for 5 minutes with cover closed; turn. Add steak to grill. Grill, covered, 2-3 minutes per side
Remove meat and mushrooms from grill; let stand 3 minutes, then slice into strips
Spread ¼ cup beans down a tortilla’s center. Microwave on high for 30-40 seconds; top with 1/3cup steak mixture, 1/2 cup lettuce, 2 tablespoon taco sauce, 3 tablespoon tomato and 1 tablespoon cheese. Roll; prepare remaining tacos
373 calories, 27g protein, 41g carbohydrate, 9g fat (4 g saturated), 7g fiber
Snack
½ cup fat free berry sorbet. 120 calories
Day 20
Breakfast
1 serving Cheerios with low fat milk and a banana
Snack
4 whole grain crackers and 1oz reduced fat cheddar. 103 calories
Lunch
Chicken & Hummus Wraps
Makes: 2 servings
2 tablespoons hummus
4 small whole-wheat tortillas
1 large grilled chicken breast, cut into thin strips
½ small cucumber, cut into thin strips
4 medium leaves romaine lettuce, shredded
4 teaspoons chile oil or sweet chili sauce
Salt and pepper
Spread ½ tablespoon hummus over each tortilla. Put the strips of chicken and cucumber on top; add the shredded lettuce
Drizzle each wrap with 1 teaspoon chile oil or sweet chile sauce; season
Roll up tortillas and secure with a toothpick. Serve
344 calories, 34g protein, 50g carbohydrate, 6g fat (1g saturated), 5g fiber
Snack
Pita chips and hummus
Dinner
Strawberry Chicken Salad with Warm Citrus Dressing
Makes 4 servings
4 medium skinless, boneless chicken breast halves (about 1 pound)
1 14½ oz can chicken broth
2 ½ cups strawberries
1/3 cup orange juice
2 tablespoon salad oil
2 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1 teaspoon sugar
½ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
6 cups torn spinach, watercress and or other greens
¼ cup chopped walnuts, toasted
Sprinkle the chicken breast halves lightly with salt and pepper. Pour chicken broth into a large saucepan; add chicken. Bring broth to a boil; reduce heat. Cover and simmer for 15-20 minutes or until chicken is tender and no longer pink. Remove chicken from broth with slotted spoon and cool slightly.
Meanwhile, in a blender or food processor, combine ½ cup of the strawberries, the orange juice, salad oil, lemon peel, lemon juice, sugar, chili powder, salt and black pepper. Cover; blend or process until smooth. Transfer to a small saucepan. Bring just to a boil. Simmer, uncovered, 5 minutes, stirring occasionally.
Thinly slice chicken breasts. In a large bowl, toss together salad greens, remaining strawberries and chicken
To serve, drizzle warm dressing over salad. Sprinkle with walnuts
287 calories, 31g protein, 12g carbohydrate, 14g fat (2g saturated), 7g fiber
Snack
½ cup low fat vanilla bean ice cream with fresh berries
Day 19
Breakfast
Power Breakfast Plate
1 hard boiled egg
½ oz cheddar cheese
6 whole grain crackers
½ cup grapes
Assemble ingredients and serve. About 300 calories
Snack
1 cup trail mix
Lunch
Open Faced Garden Sandwich
Makes: 4 servings
Prep time: 25 minutes
Cook time: 13 minutes
1 small zucchini, thinly sliced
1 small yellow squash, thinly sliced
1 medium onion, sliced
1/3 cup sliced mushrooms
½ red bell pepper, cut into thin strips
Nonstick cooking spray
Salt and pepper
4 pitas
4 teaspoon reduced calorie Italian salad dressing
¾ cup shredded Swiss cheese
Preheat oven to 450 degrees. Place vegetables on a baking sheep; coat with cooking spray. Roast 10 minutes or until tender
Arrange vegetables on pitas; drizzle with dressing and top with cheese
Place pitas on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes or until cheese melts
269 calories, 12g protein, 38 g carbohydrate, 7g fat (4g saturated), 1g fiber
Snack
2 cups popcorn topped with 1 tablespoon parmesan cheese. 84 calories
Dinner
Chicken & White Bean Soup with Spinach & Parmesan
Makes: 4 servings
3 14oz cans low sodium chicken broth
1 ½ cups plus 3 tablespoons tomato and basil pasta sauce
1 15oz can cannellini beans, rinsed and drained
¾ teaspoon crushed red pepper
3 boneless, skinless chicken breasts, sliced thin
Salt and pepper
6 oz pre-washed baby spinach
½ cup chopped fresh basil
¾ cup grated Parmigiano-Reggiano cheese
In a Dutch oven, bring chicken broth, pasta sauce, cannellini beans and crushed red pepper to a simmer. Turn heat to low.
Season chicken breasts with salt and pepper; add to broth. Gently poach chicken, stirring occasionally, for about 2 minutes. (the broth should barely simmer)
Stir in baby spinach. Continue cooking soup until spinach is wilted and chicken is just cooked through, about 2 minutes more. Stir in basil; season with salt and pepper to taste.
Ladle soup into bowls, and top with grated cheese
407 calories, 43g protein, 36g carbohydrate, 10g fat (3g saturated), 10g fiber
Snack
1 cup frozen grapes
Day 18
Breakfast
1 cup low fat yogurt with granola and fresh berries
Snack
1 cup roasted almonds
Lunch
Grilled Cheese with Turkey & Tomato
2 slices whole grain bread
1 slice cheddar cheese
2 oz sliced turkey
1 slice tomato
Cooking spray
½ cup pea pods
2 tablespoon low-fat ranch dressing
Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing. About 400 calories
Snack
1 flour tortilla topped with 2 chopped slices avocado and 3 tablespoon black beans. 197 calories
Dinner
Italian Sausage & Veggie Pasta
2oz uncooked whole wheat pasta
½ cup spaghetti sauce
1 precooked Italian style chicken sausage, sliced into rounds
2 garlic cloves, minced
½ cup chopped mushrooms
½ cup chopped onions
½ cup chopped zucchini
2 tablespoon grated Parmesan cheese
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic and vegetables for about 12 minutes until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese. About 500 calories
Snack
1/2 cup cottage cheese and mandarin orange slices
Day 17
Breakfast
Waffles with Blueberry Maple Syrup
½ cup frozen blueberries
2 teaspoon maple syrup
2 whole grain waffles
1 Tablespoon pecans
Microwave blueberries and syrup together for 2-3minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans. About 300 calories
Snack
2 hard-boiled eggs with 4 whole grain crackers. 178 calories
Lunch
Tuna Pasta Salad
Makes: 2 servings
½ cup small pasta shapes
2 tablespoons pitted black or green olives
1.2 coarsely chopped cucumber
5 cherry tomatoes, halved
6 oz canned chunk light tuna, drained and flaked
Fresh chives, snipped with scissors
Dressing
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
½ teaspoon Dijon mustard
Salt and pepper, to taste
Prepare pasta according to package instructions, drain and rinse under cold water. Place the noodles, olives, cucumber, tomatoes, tuna and chives in a bowl.
Put all the ingredients for the dressing in a screw top jar and shake well
Season to taste with salt and pepper. Pour the dressing over the salad; mix well.
Can be made 2 days ahead of time and stored in the fridge
341 calories, 23g protein, 24g carbohydrate, 16g fat (2g saturated), 2g fiber
Snack
1 cup steamed edameme
Dinner
Honey-Lime Gazpacho
Makes: 4 servings
Start to Finish: 20 minutes
3 large tomatoes, diced
2 medium cucumbers, diced
2 medium orange bell peppers, diced
1 jalapeno, diced
1 garlic clove, diced
1/3 cup lime juice
2 tablespoons honey
2 tablespoons fresh cilantro leaves
1½ teaspoons grated ginger
¼ teaspoon salt
Ice cubes (optional)
Lime wedges and scallions for garnish (optional)
Combine tomatoes, cucumbers, orange peppers, jalapeno and garlic in a large bowl. Process half the mixture in a food processor until it’s in large chunks; repeat with the rest
Place entire mixture in the food processor bowl. Add the lime juice, honey, cilantro, ginger and salt. Cover and process until the mixture is just slightly chunky
Chill in the refrigerator until cool, or ladle soup into bowls with two or three ice cubes. Serve with lime wedges and scallions if desired.
114 calories, 3g protein, 28g carbohydrate, 1g fat (0g saturated), 4g fiber
Snack
1 banana dipped in ½oz melted dark chocolate. 176 calories
Day 16
Breakfast
Berry Parfait
Top ½ cup low fat Greek yogurt with ¼ cup low fat granola, 1 teaspoon slivered almonds, 1tablespoon honey and ½ cup berries. 303 calories
Snack
2 cups popcorn topped with 1 tablespoon parmesan cheese. 84 calories
Lunch
Crispy Chicken Fingers
Makes: 4 servings
12oz skinless, boneless chicken breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups Cornflakes, finely crushed
Dash of black pepper
- Preheat oven to 450 degrees. Cut chicken into 3-by-3/4 inch strips. In a shallow dish, combine egg, honey and mustard. In another dish stir together Cornflake crumbs and pepper
- Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an un-greased baking sheet
- Bake about 12 minutes or until outsides are golden and chicken is no longer pink
*Honey and mustard pump up the flavor of these baked strips without adding fat
*Using Cornflakes instead of bread crumbs for a golden hue and no oil necessary
*Add ½ t dried basil and oregano to Cornflake mixture for an Italian twist; try a pinch of Chipotle chili powder for a Mexican flair
212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber
Dips:
¼ cup Dijon mustard + 1 t honey = Homemade Honey Mustard
¼ cup ketchup + pinch chili powder = Kicked up Ketchup
½ cup low fat sour cream + fresh lime + fresh cilantro = Zesty Sour Cream
½ cup low fat mayonnaise + 1 t dried dill + 1 t garlic powder = Spiced Mayo
Snack
1 serving Cheerios and low fat milk
Dinner
Avocado Enchiladas
Prep Time: 20 minutes
Cook Time: 45 minutes
Makes: 10 servings
Sauce:
1 teaspoon canola oil
½ yellow onion, finely diced
2 garlic cloves, minced
1 tablespoon sugar
4 tablespoons ground cumin
3 tablespoons dried oregano
1 can beer
1 28oz can crushed tomatoes
1 cup chicken broth or water
1 tablespoon balsamic vinegar
Filling:
8 ripe avocados, peeled and seeded
1 cup cilantro leaves, roughly chopped
¾ teaspoon salt
½ red onion, finely diced
1 jalapeno pepper, seeded and diced
Juice of 1 lime
20 corn tortillas
2 cups grated reduced-fat Monterey Jack cheese
Heat oil in a saucepan. Add onion; sauté 5 minutes. Add garlic, sugar, cumin, oregano; sauté 2 minutes. Add beer, tomatoes, broth; simmer 20 minutes. Add vinegar
Heat oven to 400 degrees.
Chop avocado; toss with cilantro and next 4 ingredients.
Spread ½ cup sauce on the bottom of a casserole. Dip tortillas in remaining sauce; spoon 3 tablespoons of filling onto each.
Roll up and arrange, seam side down, in dish. Pour sauce over, sprinkle with cheese
Cover; bake 25 minutes. Remove foil; bake 5 minutes. Let cool and serve
425 calories, 13g protein, 43g carbohydrate, 25g fat (5g saturated), 13g fiber
Snack
Apple slices and caramel sauce
Day 15
Breakfast
Bagel & Cream Cheese with Tomato
1 small (3oz) whole grain bagel
2 tablespoon low fat cream cheese
2 large slices tomato
Salt and pepper to taste
Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper. About 300 calories
Snack
2 tablespoon hummus with 4 baby carrots. 66 calories
Lunch
Spicy Bean & Guacamole Burritos
½ cup canned low fat refried beans
¼ cup salsa
3 tablespoon prepared guacamole
1 cup shredded romaine lettuce
2 small (6 inch) whole grain tortillas
1 cup red grapes
Stir together beans and salsa. Microwave for 1-2 minutes. Place warm bean mixture, guacamole and lettuce on tortillas and roll up. Serve with grapes on the side. About 400 calories
Snack
½ dried soy nuts
Dinner
Ancho-Glazed Salmon with Broiled Sweet Potato Fries
Makes: 4 servings
Start to Finish: 20 minutes
1 tablespoon sugar
1 teaspoon salt
1 teaspoon ground ancho-chile pepper or chile powder
2 medium sweet potatoes, scrubbed
Nonstick olive oil cooking spray
4 skinless salmon fillets (5-6 oz each)
2 tablespoon fresh cilantro sprigs
- Preheat broiler. Ina small bowl, combine sugar, salt, cumin and chile powder. Cut sweet potatoes into ¼ inch thick slices and place on greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half of the spice mixture. Broil 10 minutes turning once halfway through
- Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork
- Sprinkle sweet potatoes and salmon with cilantro before serving
363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2 g fiber
Snack
Low fat pudding cup topped with 2/3cup berries. 146 calories
Day 14
Breakfast
Asparagus Frittata
Makes: 4 servings
6 fresh eggs, at room temperature
Salt and pepper, to taste
2 tablespoon grated Parmesan cheese, plus extra for garnish
1 tablespoon olive oil
1 tablespoon butter
1 large leek, well washed and thinly sliced
2 bunches asparagus, chopped into bite sized pieces
2 cups baby spinach
Preheat broiler and set a rack 6 inches from the flame. Crack the eggs into a large bowl; add salt, pepper and grated Parmesan. Lightly scramble and set aside
In a large oven safe pan, heat oil and butter over medium high heat. Add leek; sauté for 1 minute, stirring occasionally. Add asparagus; sauté for 3 minutes or until almost fully cooked. Add the spinach and season with salt and pepper to taste
When the spinach is almost fully wilted, spread the mixture across the bottom of the pan and pour the eggs over the top. Turn the pan so that the eggs fully cover the vegetables
When the edges of the eggs start to separate from the sides of the pan turn off the heat
Place the pan under the broiler until the frittata is lightly golden and the eggs are fully set, about 5 minutes
Immediately turn the frittata onto a larger serving plate and garnish with extra Parmesan, if desired. Cut into slices and serve
208 calories, 12g protein, 6g carbohydrate, 15g fat (5g saturated), 2g fiber
Snack
1 fuji apple
Lunch
Curried Butternut Squash Soup and Turkey Sandwich
1 ½ cups butternut squash soup
¼ teaspoon curry powder
2 t Dijon mustard
2 sliced whole grain bread
2 oz low-sodium deli turkey
Lettuce leaves
1 slice tomato
Heat soup and add curry powder. Spread mustard on bread; top with turkey, lettuce and tomato. About 400 calories
Snack
1 flour tortilla topped with 2 chopped slices avocado and 3 tablespoon black beans. 197 calories
Dinner
Whole Wheat Pasta with Ricotta and Vegetables
Makes 4 Servings
8oz dried whole wheat or whole grain penne pasta
2 ½ cups broccoli florets
1 ½ cups asparagus or green beans cut into 1 inch pieces
1 cup light ricotta cheese
¼ cup snipped fresh basil or 1T dried basil, crushed
4 teaspoon snipped fresh thyme or 1t dried thyme, crushed
4 teaspoon balsamic vinegar
1 tablespoon olive oil
1 garlic clove, minced
½ teaspoon salt
½ teaspoon freshly ground black pepper
2 large ripe tomatoes, seeded and chopped
2 tablespoon grated Parmesan or Romano cheese
Cook pasta according to package directions, omitting any oil or salt
Add broccoli florets and asparagus or green beans during the last 3 minutes of cooking; drain
In a large serving bowl, combine ricotta cheese, basil, thyme, balsamic vinegar, olive oil, garlic, salt and freshly ground pepper
Add cooked pasta and vegetables to ricotta mixture. Add chopped tomatoes. Toss to combine. Sprinkle each serving with grated cheese; serve immediately
361 calories, 16g protein, 55g carbohydrate, 9g fat (2g saturated), 7g fiber
Snack
½ cup fat free berry sorbet. 120 calories
Day 13
Breakfast
Mexican Scramble
Scramble 3 egg whites with ¼ cup canned black beans (rinsed and drained) and 1oz reduced fat cheddar cheese. Top with 2 tablespoon salsa or to taste. 191 calories
Snack
Turkey slices with low fat cheddar cheese
Lunch
Udon Tofu Soup
Combine ½ cup cooked udon with 1 cup spinach and 1 ½ cups hot vegetable broth. Add ½ cup cubed tofu, ½ cup chopped mushrooms and 1 teaspoon soy sauce. 226 calories
Snack
½ cup dried cinnamon brown sugar almonds
Dinner
Ginger Sesame Salmon with Orzo & Asparagus
2 teaspoon sesame oil
2 teaspoon grated fresh ginger
1 tablespoon sesame seeds
3 oz salmon
8 spears asparagus
Non stick cooking spray
½ cup dry whole wheat orzo
Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus. About 500 calories
Snack
Low fat pudding cup topped with 2/3cup berries. 146 calories
Day 12
Breakfast
Honey-Coconut Oatmeal
½ cup rolled oats
½ cup skim or almond milk
2 teaspoon honey
1 tablespoon toasted coconut
½ cup raspberries
Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries. About 300 calories
Snack
½ cup dried cranberries
Lunch
Penne with Feta and Sun Dried Tomatoes
Toss ½ cup cooked whole wheat pasta with 1 cup sautéed spinach and 2 tablespoon each pine nuts and low fat Feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories
Snack
Carrot and celery slices with low fat sour cream dip
Dinner
Cajun Chicken with Dirty Rice
1 teaspoon dried Cajun seasoning
4 oz chicken breast
2 teaspoon olive oil
2 garlic cloves, minced
1 cup chopped onion
1 green bell pepper, diced
2 tablespoon tomato paste
Few dashes Tabasco sauce, to taste
¾ cup precooked brown rice
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; sauté garlic, onion, bell pepper, tomato paste and Tabasco for 2-3 minutes. Add precook rice and sauté for 5 more minutes. Serve chicken on rice. About 500 calories
Snack
½ cup low fat vanilla ice cream with fresh berries
Day 11
Breakfast
Baked Veggie Omelet
Makes 6 servings
Nonstick cooking spray
2 tablespoon butter
3 cups bite size bell pepper strips, sliced mushrooms and thinly sliced zucchini
1/3 cup chopped onion (1 small)
½ teaspoon dried basil
1/8 teaspoon black pepper
½ teaspoon salt
3 tablespoon tomato sauce
10 egg whites
5 eggs
¼ cup water
¼ cup shredded mozzarella cheese
2 tablespoon grated parmesan cheese
Preheat oven to 400 degrees. Lightly coat a 15-by-10-by-1 inch baking pan with cooking spray; set aside
In a large skillet, melt butter over medium heat. Add vegetables, onion and dried basil. Cook and stir 5-8 minutes. Add pepper and ¼ teaspoon of the salt. Remove from heat; stir in tomato sauce; keep warm
In a medium bowl beat egg whites, eggs, water and remaining ¼ teaspoon salt with a whisk until combined but not frothy. Pour eggs into the baking pan. Bake uncovered, 7 minutes or until eggs have just set
Meanwhile, in a small bowl, combine cheeses; set aside
Cut baked eggs into 6 five-inch squares. Using a spatula, lift each square from the pan and invert onto a plate. Divide warm vegetable mixture among omelets; top with cheese. Fold omelets diagonally in half, forming triangles. If desired, drizzle with additional tomato sauce
170 calories, 14g protein, 7g carbohydrate, 10g fat (4g saturated), 2g fiber
Snack
Apple slices and caramel sauce
Lunch
Pecan-Crusted Goat Cheese & Cranberry Salad
1 ½ oz goat cheese, divided into 3 round patties
2 tablespoon chopped pecans
3 cups mixed salad greens
2 tablespoon dried cranberries
¼ cup shredded carrots
1 tablespoon balsamic vinaigrette
Roll goat cheese patties in pecans. Top salad greens with patties, cranberries, carrot and vinaigrette. About 400 calories
Snack
Corn tortilla chips and salsa
Dinner
Buffalo Chicken Drumsticks & Classic Ranch Salad
3 skinless chicken drumsticks
3 tablespoon hot sauce
2 tablespoon Trans fat-free margarine
1 cup chopped romaine lettuce
½ cup chopped celery
½ cup shredded carrot
½ cup grape tomatoes
1 ½ tablespoon light ranch dressing
Bake, broil or grill drumsticks until they reach 165 degrees. Mix hot sauce and margarine and spread it on cooked drumsticks. Toss lettuce, celery, carrots and tomatoes with ranch dressing on serve on the side. About 400 calories
Snack
½ cup low fat ricotta cheese with 1 cup sliced berries and 2 teaspoons honey. 209 calories
Day 10
Breakfast
Cinnamon Apple Oats
Prepare 1 packet plain instant oatmeal with ½ cup skim milk. Microwave three quarters of a small apple, chopped, 1 teaspoon cinnamon and 1 teaspoon brown sugar. Top oatmeal with apple sand 1 tablespoon chopped walnuts. 255 calories
Snack
1 cup low fat yogurt and granola
Lunch
Zesty Black Beans
Cook ½ cup each black beans, chopped bell peppers and chopped onion and 1 chopped jalapeno in a pan with 2t olive oil for 5 minutes. Place over cooked brown rice; top with ¼ avocado, sliced. 305 Calories
Snack
1 cup steamed edamame
Dinner
Adobo Pork Chop & Sweet Potato
1 lean boneless 6 oz pork chop
1 tablespoon adobo seasoning
1 medium sweet potato
1 tablespoon Trans fat-free margarine
½ teaspoon cinnamon
1 cup broccoli florets
Mist pork chop with cooking spray and sprinkle with adobo seasoning. Grill or bake until chop reaches 160 degrees. Wash potato, loosely wrap in damp paper towel, place it on a plate and microwave for 6-8 minutes or until tender. Cut potato in half and top with margarine and cinnamon. Serve with pork chop and steamed broccoli. About 500 calories
Snack
½ cup cottage cheese and peach slices
Day 9
Breakfast
Pumpkin & Granola Parfait
1 container (6oz) plain low fat yogurt
2 teaspoon honey
¼ teaspoon pumpkin pie spice
1 whole grain crunchy granola bar, crumbled
½ cup canned pumpkin
Mix together yogurt, honey and pumpkin pie spice. In a bowl, layer yogurt mixture, granola bar crumbs and pumpkin. About 300 calories
Snack
4 whole grain crackers and 1oz reduced fat cheddar. 103 calories
Lunch
Chicken Chimichurri Wraps
½ cup parsley, finely chopped
1 garlic clove, minced
2 teaspoon olive oil
1 tablespoon red wine vinegar
1/8 teaspoon crushed red pepper flakes
Salt to taste
2 small whole grain tortillas
3 oz cooked chicken
½ cup sliced red bell pepper
Mix parsley, garlic, oil, vinegar, red pepper flakes and salt. Spread on tortillas; add chicken and pepper. About 400 calories
Snack
1 cup roasted almonds
Dinner
Maple Salmon with Greens, Edamame and Walnuts
Makes 4 servings
3 tablespoon pure maple syrup
2 tablespoon balsamic vinegar
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 tablespoon finely chopped shallot
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoon olive oil
2 teaspoon snipped fresh rosemary
4 5oz fresh or frozen skinless salmon fillets, about 1 inch thick
1 6oz package fresh baby spinach
½ cup cooked shelled edamame
½ cup red bell pepper strips
¼ cup chopped walnuts, toasted
- In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt and pepper. For dressing, in a small bowl, stir together 2 tablespoons of the maple syrup mixture and the olive oil; set aside
- For glaze, heat the remaining maple syrup mixture to boiling; reduce heat. Simmer, uncovered, about 5 minutes, or until syrupy. Remove from heat; stir in rosemary
- Preheat broiler. Place fish on the greased, unheated rack of the broiler pan and brush with half the glaze. Broil 6-7 inches from heat for 5 minutes. Turn fish over; brush with remaining glaze. Broil for 3-5 minutes more, or until fish begins to flake when tested with a fork
- Meanwhile, in a large bowl, combine spinach, edamame, pepper strips and nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish
460 calories, 33g protein, 18g carbohydrate, 28g fat (5g saturated), 3g fiber
Snack
½ cup fat free berry sorbet. 120 calories
Day 8
Breakfast
Vanilla Ricotta with Warm Pears & Figs
½ teaspoon vanilla extract
½ cup low fat ricotta cheese
1 red or green pear, chopped
2 dried figs, chopped
1 tablespoon chopped walnuts
Stir vanilla into ricotta cheese. Microwave pear, figs and 2 tablespoon water in a bowl covered with a lid or a plate, allowing a slight vent for steam to escape, for 5 minutes or until tender. Top ricotta with warm pear mixture and walnuts. About 300 calories
Snack
Carrot sticks and sour cream dip
Lunch
Pizza Portabello
2 portabello mushroom caps
6 tablespoon spaghetti sauce
1 oz part skim mozzarella cheese, shredded
1 teaspoon dried oregano
1 whole grain roll cut in half and toasted
1 teaspoon olive oil
Turn mushroom caps upside down, spread with spaghetti sauce, and top with cheese. Place on a baking sheet and broil for 10 minutes. Sprinkle with oregano. Drizzle toasted roll with olive oil. About 400 calories
Snack
½ cup roasted soy nuts
Dinner
Green Bean & Shrimp Salad
Makes: 4 servings
Prep time: 15 minutes
Cook time: 9 minutes
Vinaigrette:
1 tablespoon red wine vinegar
1 teaspoon honey Dijon mustard
1/8 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons extra-virgin olive oil
2 tablespoons snipped fresh chives
Green beans and shrimp:
Salt for cooking water, plus ¼ teaspoon for seasoning
¼ teaspoon black pepper
1 pound green beans, trimmed
2 tablespoons extra-virgin olive oil
2 garlic cloves, finely chopped
1 ½ pound large shrimp, shelled and de-veined
1 cup halved cherry tomatoes
½ cup crumbled feta cheese
Snipped chives for garnish (optional)
- In a small bowl, whisk together vinegar, mustard, salt and pepper. Gradually drizzle in olive oil, whisking continuously, until dressing is emulsified. Add chives. Set aside
- Bring a large pot of lightly salted water to a boil. Add beans and simmer for 5 minutes, or until crisp-tender; drain. In a large bowl, toss beans with dressing; set aside
- Heat olive oil in a large skillet over medium-high heat. Add garlic and shrimp. Season with salt and pepper and cook for about 2 minutes per side, or until cooked through
- To serve, toss tomatoes with beans and scatter shrimp and feta over the top. Garnish with snipped chives if desired
359 calories, 32g protein, 4g carbohydrate, 24g fat (6g saturated), 1g fiber
Snack
1 low fat pudding cup
Day 7
Breakfast
Peanut Butter & Banana Pancakes
½ small banana, chopped
2 teaspoon peanut butter
1/3 cup prepared whole grain pancake batter
1 teaspoon honey
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top. About 300 calories
Snack
2 small mandarin oranges
Lunch
Thai Chicken Salad Sandwiches
1 tablespoon peanut butter
3 tablespoon seasoned rice vinegar
1/8 teaspoon crushed red pepper flakes
½ cup shredded carrots
1 tablespoon chopped fresh cilantro
2 oz cooked chicken breast, diced
2 slices whole grain bread
½ cup sliced cucumber
Whisk together peanut butter, 2 tablespoons rice vinegar and crushed red pepper until smooth. Stir in carrot, cilantro and chicken. Spread mixture on bread. Serve with cucumbers tossed with remaining vinegar. About 400 calories
Snack
1 cup trail mix (granola, dried nuts and dried fruits)
Dinner
Stuffed Chili & Cheese Potato
1 medium potato
½ cup turkey or vegetarian chili
2 cups frozen broccoli
¼ cup shredded cheddar cheese
Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot warm chili and broccoli. Cut potato lengthwise, top with chili mixture and sprinkle with cheese. About 500 calories
Snack
1 sliced toasted cinnamon raisin bread with ½oz melted dark chocolate and ½ sliced banana. 223 calories
Day 6
Breakfast
Baked Apple with Nuts and Granola
1 medium apple, cored
2 teaspoon maple syrup
¼ teaspoon cinnamon
2 tablespoon chopped almonds
3 tablespoon granola
2 tablespoon plain low fat yogurt
Place apple in a bowl with 2 tablespoon water. Put maple syrup and cinnamon in center of cored apple. Cover with a lid or plate, allowing a slight vent for steam to escape, and microwave 6-8 minutes or until tender. Fill apple with almonds and granola. Top with yogurt. About 300 calories
Snack
1 cup frozen strawberries blended with 1 tablespoon lime juice and 1 teaspoon honey topped with 1 tablespoon coconut. 137 calories
Lunch
Spinach Flatbread Pizza
Spread 1/3 cup tomato sauce on 1 naan. Top with 2 cups spinach, ¼ cup low fat Mozzarella cheese and 1 tablespoon slivered almonds. Bake at 350 degrees until melted. 366 calories
Snack
Celery stick and peanut butter
Dinner
Grilled Beef Kebobs
Makes: 4 servings
Prep time: 30 minutes
Marinate: 2 hours
Cook time: 12 minutes
Marinade:
1/3 cup balsamic vinegar
2 tablespoons olive oil
1 tablespoon minced garlic (about 6 cloves)
1 teaspoon ground black pepper
1 teaspoon snipped fresh rosemary
1 teaspoon snipped fresh thyme
Kebobs:
1 pound boneless beef sirloin or top round steak, cut into 1 ¼ inch cubes
1 small red onion, cut into 1 inch pieces
1 large red bell pepper, cut into 1 inch squares
1 large yellow bell pepper, cut into 1 inch squares
8 white button mushrooms
8 cherry tomatoes
In a small bowl, combine balsamic vinegar, olive oil, garlic, black pepper, rosemary and thyme.
Place cubed beef in a resealable plastic bag set in a medium bowl; pour marinade over beef. Seal bag and turn to coat. Marinate in the refrigerator for at least 2 hours, turning bag occasionally
Drain beef, discarding marinade. Alternately thread beef, onion, peppers and mushrooms on eight metal skewers, leaving ¼ inch spaces between pieces
Place kebobs on the rack of an uncovered grill directly over medium coals. Grill 12-14 minutes, or until meat is cooked through, turning occasionally. Add a cherry tomato to the end of each skewer and serve
209 calories, 27g protein, 10g carbohydrate, 7g (1.7g saturated), 2 g fiber
Snack
1 banana dipped in ½oz melted dark chocolate. 176 calories
Day 5
Breakfast
Spinach & Bacon Omelet
1 egg plus 2 egg whites
2 slices cooked turkey bacon, crumbled
1 cup baby spinach
Cooking spray
1 slice whole grain toast
1 teaspoon butter
Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter. About 300 calories
Snack
Orange slices
Lunch
Chopped Chicken Salad
Place 3oz chopped chicken, 2 tablespoon crumbled low fat blue cheese, ½ cup chopped cucumber and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoon vinaigrette. 356 calories
Snack
10 tortilla chips with 2 tablespoons spicy black bean dip. 135 calories
Dinner
Thai Peanut Noodle Bowl
2 oz uncooked whole wheat pasta
1 tablespoon peanut butter
1 tablespoon lime juice
1 garlic clove, minced
1 piece (1 inch) ginger, peeled and grated
½ cup frozen shelled edamame
2 cups frozen stir fry vegetables
1 tablespoon chopped peanuts
2 scallions, sliced
Cook pasta according to directions. In a skillet saute peanut butter, lime juice, garlic and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions. About 500 calories
Snack
½ cup cottage cheese and peach slices
Day 4
Breakfast
Potato Hash & Cheddar Omelet
Nonstick cooking spray
½ cup pre-shredded potatoes
1 whole egg plus 2 egg whites, whisked together
1 cup baby spinach
Salt and pepper to taste
4 tablespoon shredded cheddar cheese
Mist Pan with cooking spray. Add potatoes and cook for 5 minutes, turning once. Add egg, spinach, salt and pepper. Cook for an additional 4 minutes, or until egg is done and spinach is wilted. Top with cheese. About 300 calories
Snack
Chocolate rice cake with peanut butter
Lunch
Spinach, Bacon & Egg Salad
1 hard boiled egg, coarsely chopped
3 slices cooked turkey bacon, crumbled
3 cups baby spinach
½ cup shredded carrots
2 tablespoon light ranch dressing
1 pineapple cup with juice
Toss egg, bacon, spinach, carrot and dressing. Serve with pineapple cup. About 400 calories
Snack
Pita chips and hummus
Dinner
Ginger Sesame Salmon with Orzo & Asparagus
2 teaspoon sesame oil
2 teaspoon grated fresh ginger
1 tablespoon sesame seeds
3 oz salmon
8 spears asparagus
Non stick cooking spray
½ cup dry whole wheat orzo
Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus. About 500 calories
Snack
½ cup low fat ricotta cheese with 1 cup sliced berries and 2 teaspoons honey. 209 calories
Day 3
Breakfast
Honey-Coconut Oatmeal
½ cup rolled oats
½ cup skim or almond milk
2 teaspoon honey
1 tablespoon toasted coconut
½ cup raspberries
Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries. About 300 calories
Snack
½ cup blueberries mixed with 1 tablespoon honey and ½ cup low fat plain yogurt, 182 calories
Lunch
Turkey Avocado Melt
Place 2 to 3 slices roasted turkey, 2 slices avocado and 1 slice low fat pepper jack cheese between 2 sliced whole grain bread. Grill in skillet. 303 calories
Snack
4 whole grain crackers and 1oz reduced fat cheddar. 103 calories
Dinner
Steak & Pepper Tacos
1 tablespoon olive oil
1 teaspoon cumin
1 garlic clove, minced
3oz steak strips
1 ½ cups sliced green and red bell peppers
½ cup sliced onion
2 small (6inch) whole grain tortillas
4 tablespoon salsa
2 tablespoon low fat sour cream
In a skillet, saute olive oil, cumin and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream. About 500 calories
Snack
1 banana dipped in ½oz melted dark chocolate. 176 calories
Day 2
Breakfast
Egg White Muffin Melt
Scramble 3 egg whites. Cover half of a whole-grain English muffin with ½ cup spinach and the other half with 1 slice reduced fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories
Snack
Apple slices and caramel sauce
Lunch
Penne with Feta and Sun Dried Tomatoes
Toss ½ cup cooked whole wheat pasta with 1 cup sautéed spinach and 2 tablespoon each pine nuts and low fat Feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories
Snack
1 cup dried almonds
Dinner
Steak Salad with Potato Croutons and Blue Cheese
1 medium potato, cut into cubes
Non stick cooking spray
Salt and pepper to taste
3 ½ oz sirloin steak
3 cups chopped romaine lettuce
1 tablespoon blue cheese
2 tablespoon balsamic vinaigrette
Mist a baking sheet and potatoes with cooking spray; sprinkle with salt and pepper. Broil for 20 minutes, turning once. Grill steaks until it reaches 160 degrees; cut into strips. Top lettuce with potatoes, steak cheese and vinaigrette. About 500 calories
Snack
- 1/3 cup dried apricots dipped in ¼ oz melted dark chocolate and ½ oz chopped pistachios. 210 calories
Day One
Breakfast
Tex-Mex Tofu Scramble
Nonstick cooking spray
2oz firm tofu, crumbled
¼ teaspoon turmeric
2 tablespoon salsa
¼ cup canned low fat refried beans
2 small (6 inch) whole grain tortillas
1 tablespoon chopped fresh cilantro
Mist pan with cooking spray. Add tofu and turmeric and saute for 4 minutes or until tofu is yellow and heated through. Stir in salsa and remove from heat. Microwave beans until warm. Spread hot beans on tortillas and top with tofu mixture and cilantro. About 300 calories
Snack
2 cups popcorn topped with 1 tablespoon parmesan cheese. 84 calories
Lunch
Turkey Avocado Melt
Place 2 to 3 slices roasted turkey, 2 slices avocado and 1 slice low fat pepper jack cheese between 2 sliced whole grain bread. Grill in skillet. 303 calories
Snack
2 tablespoon hummus with 4 baby carrots. 66 calories
Dinner
Ginger Sesame Salmon with Orzo & Asparagus
2 teaspoon sesame oil
2 teaspoon grated fresh ginger
1 tablespoon sesame seeds
3 oz salmon
8 spears asparagus
Non stick cooking spray
½ cup dry whole wheat orzo
Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus. About 500 calories
Snack
½ cup fat free berry sorbet. 120 calories
Strawberry Chicken Salad with Warm Citrus Dressing
Makes 4 servings
4 medium skinless, boneless chicken breast halves (about 1 pound)
1 14½ oz can chicken broth
2 ½ cups strawberries
1/3 cup orange juice
2 tablespoon salad oil
2 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1 teaspoon sugar
½ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
6 cups torn spinach, watercress and or other greens
¼ cup chopped walnuts, toasted
- Sprinkle the chicken breast halves lightly with salt and pepper. Pour chicken broth into a large saucepan; add chicken. Bring broth to a boil; reduce heat. Cover and simmer for 15-20 minutes or until chicken is tender and no longer pink. Remove chicken from broth with slotted spoon and cool slightly.
- Meanwhile, in a blender or food processor, combine ½ cup of the strawberries, the orange juice, salad oil, lemon peel, lemon juice, sugar, chili powder, salt and black pepper. Cover; blend or process until smooth. Transfer to a small saucepan. Bring just to a boil. Simmer, uncovered, 5 minutes, stirring occasionally.
- Thinly slice chicken breasts. In a large bowl, toss together salad greens, remaining strawberries and chicken
- To serve, drizzle warm dressing over salad. Sprinkle with walnuts
287 calories, 31g protein, 12g carbohydrate, 14g fat (2g saturated), 7g fiber
Cheesy Steak Burritos
Makes: 6 servings
2 portabello mushroom caps
Nonstick cooking spray
2 teaspoon chile powder
½ teaspoon salt
¼ teaspoon black pepper
1 pound flank steak
6 (8inch) fat free flour tortillas
1 can (16oz) fat free refried beans
3 cups shredded romaine lettuce
¾ cup bottled taco sauce
2 medium tomatoes, diced
½ cup shredded reduced fat cheddar cheese
- Heat gas grill to medium high and mist mushrooms with cooking spray
- Sprinkle most of the chile powder, salt and pepper on mushrooms; pat the rest onto steak
- Grill mushrooms for 5 minutes with cover closed; turn. Add steak to grill. Grill, covered, 2-3 minutes per side
- Remove meat and mushrooms from grill; let stand 3 minutes, then slice into strips
- Spread ¼ cup beans down a tortilla’s center. Microwave on high for 30-40 seconds; top with 1/3cup steak mixture, 1/2 cup lettuce, 2 tablespoon taco sauce, 3 tablespoon tomato and 1 tablespoon cheese. Roll; prepare remaining tacos
373 calories, 27g protein, 41g carbohydrate, 9g fat (4 g saturated), 7g fiber
Open Faced Garden Sandwich
Makes: 4 servings
Prep time: 25 minutes
Cook time: 13 minutes
1 small zucchini, thinly sliced
1 small yellow squash, thinly sliced
1 medium onion, sliced
1/3 cup sliced mushrooms
½ red bell pepper, cut into thin strips
Nonstick cooking spray
Salt and pepper
4 pitas
4 teaspoon reduced calorie Italian salad dressing
¾ cup shredded Swiss cheese
- Preheat oven to 450 degrees. Place vegetables on a baking sheep; coat with cooking spray. Roast 10 minutes or until tender
- Arrange vegetables on pitas; drizzle with dressing and top with cheese
- Place pitas on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes or until cheese melts
269 calories, 12g protein, 38 g carbohydrate, 7g fat (4g saturated), 1g fiber
Corn Bread Salad
Makes: 6 servings
Prep time: 10 minutes
Cook time: 18 minutes
Dressing:
1 tablespoon cider vinegar
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoon olive oil
Salad:
1 package (8.5oz) corn-muffin mix, prepared according to package directions
Salt
2 ears corn, shucked
4 oz each fresh green beans and yellow wax beans, trimmed and cut into 1 inch pieces
1½ cups shredded reduced fat cheddar cheese
1 large tomato, chopped
1 small red bell pepper, cut into 1 inch strips
3 scallions, including greed tops, thinly sliced
½ cup chopped fresh basil
- Preheat oven to 400 degrees
- Whisk vinegar, mustard, salt and pepper in a large bowl. Slowly whisk in oil; let stand
- Cut corn bread into 1 inch cubes; place cubes in a single layer on a baking sheet and bake 8-10 minutes, or until lightly toasted. Let cool
- Bring a large pot of salted water to a boil. Add corn and cook 5 minutes. Add beans and cook 3 minutes longer or until beans are crisp-tender
- Remove corn and beans; rinse under cold running water. Cut corn off cobs
- Combine corn, beans, cheese, tomato, red pepper, scallions, basil and dressing; toss to combine. Add corn bread and toss gently. Serve immediately.
311 calories, 16g protein, 34g carbohydrate, 15g fat (6g saturated), 5g fiber
Ancho-Glazed Salmon with Broiled Sweet Potato Fries
Makes: 4 servings
Start to Finish: 20 minutes
1 tablespoon sugar
1 teaspoon salt
1 teaspoon ground ancho-chile pepper or chile powder
2 medium sweet potatoes, scrubbed
Nonstick olive oil cooking spray
4 skinless salmon fillets (5-6 oz each)
2 tablespoon fresh cilantro sprigs
- Preheat broiler. Ina small bowl, combine sugar, salt, cumin and chile powder. Cut sweet potatoes into ¼ inch thick slices and place on greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half of the spice mixture. Broil 10 minutes turning once halfway through
- Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork
- Sprinkle sweet potatoes and salmon with cilantro before serving
363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2 g fiber
Thai Chicken Broccoli Wraps
Makes: 6 servings
12oz skinless, boneless chicken breast strips
¼ teaspoon garlic salt
1/8 teaspoon black pepper
Nonstick cooking spray
2 cups packaged broccoli slaw
½ teaspoon ground ginger
3 tablespoon creamy peanut butter
1 tablespoon reduced sodium soy sauce
½ teaspoon minced garlic
3 10-inch whole wheat tortillas, warmed
- Sprinkle chicken strips with garlic salt and pepper. Coat a skillet with cooking spray. Add chicken; cook over medium high heat for 2-3 minutes or until no longer pink. Remove from pan; keep warm. Add broccoli and ¼ teaspoon of the ground ginger to skillet. Cook and stir for 2-3 minutes or until vegetables are crisp tender
- In a saucepan, combine peanut butter, 2 tablespoon water, soy sauce, minced garlic and the remaining ginger. Heat over low heat until smooth, whisking constantly
- To assemble, spread tortillas with peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Cut in half; serve immediately
191 calories, 18g protein, 16g carbohydrate, 6g fat (1g saturated), 2g fiber
Baked Veggie Omelet
Makes 6 servings
Nonstick cooking spray
2 tablespoon butter
3 cups bite size bell pepper strips, sliced mushrooms and thinly sliced zucchini
1/3 cup chopped onion (1 small)
½ teaspoon dried basil
1/8 teaspoon black pepper
½ teaspoon salt
3 tablespoon tomato sauce
10 egg whites
5 eggs
¼ cup water
¼ cup shredded mozzarella cheese
2 tablespoon grated parmesan cheese
- Preheat oven to 400 degrees. Lightly coat a 15-by-10-by-1 inch baking pan with cooking spray; set aside
- In a large skillet, melt butter over medium heat. Add vegetables, onion and dried basil. Cook and stir 5-8 minutes. Add pepper and ¼ teaspoon of the salt. Remove from heat; stir in tomato sauce; keep warm
- In a medium bowl beat egg whites, eggs, water and remaining ¼ teaspoon salt with a whisk until combined but not frothy. Pour eggs into the baking pan. Bake uncovered, 7 minutes or until eggs have just set
- Meanwhile, in a small bowl, combine cheeses; set aside
- Cut baked eggs into 6 five-inch squares. Using a spatula, lift each square from the pan and invert onto a plate. Divide warm vegetable mixture among omelets; top with cheese. Fold omelets diagonally in half, forming triangles. If desired, drizzle with additional tomato sauce
170 calories, 14g protein, 7g carbohydrate, 10g fat (4g saturated), 2g fiber
Cinnamon Apple Oats
Prepare 1 packet plain instant oatmeal with ½ cup skim milk. Microwave three quarters of a small apple, chopped, 1 teaspoon cinnamon and 1 teaspoon brown sugar. Top oatmeal with apple sand 1 tablespoon chopped walnuts. 255 calories
Peanut Buttery Bagel
Toast a whole grain bagel and spread 1tablespoon reduced fat all natural peanut butter. Cover with slices from apple. 355 calories
Cuban Sandwich
1 whole grain hamburger bun
2oz low fat sliced ham
2 teaspoon mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple
Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese and pickle slices. Serve with apple
Penne with Feta and Sun Dried Tomatoes
Toss ½ cup cooked whole wheat pasta with 1 cup sautéed spinach and 2 tablespoon each pine nuts and low fat Feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories
Ginger Sesame Salmon with Orzo & Asparagus
2 teaspoon sesame oil
2 teaspoon grated fresh ginger
1 tablespoon sesame seeds
3 oz salmon
8 spears asparagus
Non stick cooking spray
½ cup dry whole wheat orzo
Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus
Chopped Chicken Salad
Place 3oz chopped chicken, 2 tablespoon crumbled low fat blue cheese, ½ cup chopped cucumber and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoon vinaigrette. 356 calories
Turkey Avocado Melt Place
2 to 3 slices roasted turkey, 2 slices avocado and 1 slice low fat pepper jack cheese between 2 sliced whole grain bread. Grill in skillet. 303 calories
Chocolate and Peanut Butter Smoothie
In a blender, combine ¾ cup frozen berries, ¼ cup low fat vanilla yogurt, ½ cup low fat chocolate soy milk and 2 tablespoon reduced fat all natural peanut butter. 355 calories
Pork, White Bean & Kale Soup
Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.
Servings: 6 servings, about 1 2/3 cups each
Prep: 40 mins
Total: 40 mins
Ingredients
1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
3/4 teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed (see Tip)
Directions
1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
2. Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
Tip:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Nutrition Facts
Calories 262, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 45 mg, Sodium 627 mg, Carbohydrate 26 g, Fiber 7 g, Protein 25 g, Potassium 1024 mg. Daily Values: Vitamin A 290%, Vitamin C 190%, Iron 20%. Exchanges: Starch 1, Vegetable 2, Lean Meat 2.
Percent Daily Values are based on a 2,000 calorie diet
Creamy Tarragon Chicken Salad
Reduced-fat sour cream and mayo make a sumptuous, creamy dressing for a considerably lightened take on chicken salad. Oven-poaching the chicken in broth intensifies its flavor and keeps it moist and succulent. Combined with sweet grapes and aromatic tarragon, this is an elegant version of chicken salad that's wonderful on a bed of mixed greens or a sandwich with nutty whole-grain bread.
Servings: 8 servings, 1 cup each
Prep: 30 mins
Total: 1 hr 45 mins
Ingredients:
2 pounds boneless, skinless chicken breast, trimmed
1 cup reduced-sodium chicken broth
1/3 cup walnuts, chopped
2/3 cup reduced-fat sour cream
1/2 cup low-fat mayonnaise
1 tablespoon dried tarragon
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups diced celery
1 1/2 cups halved red seedless grapes
Directions:
1. Preheat oven to 450 degrees F .
2. Arrange chicken in a glass baking dish large enough to hold it in a single layer. Pour broth around the chicken. Bake the chicken until no longer pink in the center and an instant-read thermometer inserted in the thickest part of the breast registers 170 degrees F , 30 to 35 minutes. Transfer the chicken to a cutting board until cool enough to handle, then cut into cubes. (Discard broth or save for another use.)
3. Meanwhile, spread walnuts on a baking sheet and toast in the oven until lightly golden and fragrant, about 6minutes. Let cool.
4. Stir sour cream, mayonnaise, tarragon, salt and pepper in a large bowl. Add celery, grapes, the chicken and walnuts; stir to coat. Refrigerate until chilled, at least 1 hour.
Tip:
MAKE AHEAD TIP: Bake the chicken (Steps 1-2) and refrigerate for up to 2 days. Cover and refrigerate the salad for up to 1 day; add the nuts just before serving.
Nutrition Facts:
Calories 219, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 2 g, Cholesterol 71 mg, Sodium 372 mg, Carbohydrate 10 g, Fiber 1 g, Protein 25 g, Potassium 354 mg. Exchanges: Fruit 0.5,Lean Meat 3,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet
Moroccan Vegetable Soup
Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.
Servings: 6 servings, about 2 cups each
Prep: 35 mins
Total: 1 hr 30 mins
Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion, finely diced
2 teaspoons ground turmeric
1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
6 cups reduced-sodium beef broth, or water
1 14-ounce can diced tomatoes
2 small turnips, peeled and diced
2 carrots, diced
2 stalks celery, leaves included, thinly sliced
Pinch of saffron threads, (see Ingredient Note)
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
1 large zucchini, peeled and cut into 1/4-inch dice
2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper
Directions
1. Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
2. Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you're using beef broth; add more if you're using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.
Tips:
Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
Equipment: Kitchen string
Nutrition Facts
Calories 260, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 32 mg, Sodium 615 mg, Carbohydrate 19 g, Fiber 4 g, Protein 23 g, Potassium 697 mg. Daily Values: Vitamin A 80%, Vitamin C 35%, Iron 15%. Exchanges: Starch 0.5,Vegetable 1.5,Lean Meat 2,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet
Strawberry, Melon & Avocado Salad
Nutty and slightly sweet sherry vinegar is a natural partner for strawberries. This composed salad makes a cool kickoff for dinner or a nutrition-packed lunch on its own.
Servings: 4 servings
Prep: 20 mins
Total: 20 mins
Rated : Not yet rated
Ingredients
1/4 cup honey
2 tablespoons sherry vinegar, or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted (see Tip)
Directions
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Tips:
Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 1 day.
Nutrition Facts
Calories 202, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Sodium 90 mg, Carbohydrate 24 g, Fiber 7 g, Protein 3 g, Potassium 503 mg. Daily Values: Vitamin A 60%, Vitamin C 100%. Exchanges: Vegetable 1,Fruit 2,Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet
Grilled Pineapple with Coconut Black Sticky Rice
A take on the classic Southeast Asian dessert of fresh mango with coconut white sticky rice, this version has grilled pineapple served over cardamom-infused coconut black sticky rice. The consistency should be that of a loose rice pudding, though black sticky rice is always chewy. For an equally delicious dessert, use grilled banana or mango instead of pineapple.
Servings: 6 servings, generous 1/3 cup rice & 1/2 cup pineapple each
Prep: 30 mins
Total: 45 mins
Ingredients
1 1/2 cups water
1 cup black sticky rice, (see Note)
1 14-ounce can lite coconut milk
1/2 teaspoon ground cardamom
3 tablespoons finely chopped palm sugar (see Note) or packed brown sugar
1/2 teaspoon salt
1 small ripe pineapple, peeled, cored and cut into 1/2-inch-thick slices
Directions
1. Combine water and rice in a medium saucepan. Bring to a boil, reduce heat to maintain a gentle simmer, cover and cook until the rice has absorbed all the water, about 20 minutes. The rice should be cooked yet still somewhat firm.
2. Bring the coconut milk to a boil in another medium saucepan. Reduce heat to medium-low, add cardamom, sugar and salt. Stir until the sugar and salt are dissolved. Set aside 3/4 cup of the seasoned coconut milk. Add the rice to the pan with the remaining seasoned coconut milk, return to a gentle simmer, cover and cook until the rice softens and absorbs almost all the liquid, about 15 minutes.
3. Meanwhile, preheat grill to high. Oil the grill rack (see Tip). Grill the pineapple slices until slightly charred and softened, 1 to 2 minutes per side. Transfer to a cutting board; let stand until cool enough to handle. Chop the pineapple.
4. Serve rice and pineapple with the reserved coconut milk drizzled on top. Serve hot or at room temperature. Variation: White sticky rice can be substituted for the black sticky rice, but the cooking time in Step 1 will be 12 to 15 minutes and, in Step 2, 10 to 15 minutes. Check the rice while it's cooking to prevent scorching.
Tips:
Notes: Black sticky rice, often called Forbidden rice, has a sweet, nutty taste, is high in fiber and is a good vegetarian source of iron. When cooked the brown-black rice turns a shade of purple-black. It may also be labeled "black glutinous rice" or "black sweet rice." Sushi rice, brown rice or regular white rice cannot be substituted for black sticky rice.
PALM SUGAR, an unrefined sweetener similar in flavor to brown sugar, is used in sweet and savory Asian dishes. Commonly available in pod-like cakes, but is also sold in paste form at Asian markets. Store as you would other sugar.
How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack.
Nutrition Facts
Calories 231, Total Fat 6 g, Saturated Fat 3 g, Sodium 213 mg, Carbohydrate 44 g, Fiber 3 g, Protein 5 g, Potassium 118 mg. Daily Values: Vitamin C 60%. Exchanges: Starch 1.5,Fruit 1.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
