Anabolic Cookbook

Page 1
!"# %&&'(&&'
)&*+ %&,-.#/# 0*/+1/1&2 3*14# 524
%&&'(&&' 6&+ 7&48(*1.4129 : 61/2#;;
78 !"# <=*;>.#%&&'? @AB# C*#.
=&+# !"A2

52A(&.1>1&*;
C#>1-#;

DDDE52A(&.1>%&&'129E>&,

Page 2
!"#$%&'() +,-, . /012 3425 6 7809"5&: !"";&8'

First of all, thank you for purchasing the Anabolic Cooking e-book. ! hope you will
enjoy all the info you will find in it.

You know, every time ! create a product, ! 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.

!n exchange to this commitment, ! 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 passed
around .But you should know people like myself or other e-book writers make our
living this way. ! worked very hard on this book and ! 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. !n other words, don't get it messy for all of us by doing something
illegal... Ny partners and affiliates actively search and more than often find all vio-
lations to my copyright.
Thanks for keeping your promises so ! 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. !t 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.

Page 3

!ndex <<<<<<<<<===<<<<<<<<<<<==<<<< Page + - 7

>2:)&"8 ?82
!ntroduction <<<<<<<<<<<<<<<<<<==<<<< Page 8 - 10

>2:)&"8 @A"
About the Author<<<<<<<<<<<<<<<<==<<<< Page 11 - 1+

>2:)&"8 @(%22B 7809"5&:&"4C 32:&#2C
!. Breakfast <<<<<<<<<<<<<===<<<==<<<<< Page 16 - +0
!!. Chicken And Poultry <<<<<<<<<<<<<=<<<< Page +1 - 69
!!!. Red Neat And Pork <<<<<<<<<<<=<===<<<< Page 70 - 98
!v. Fish And Seafood <<<<<<<<<<<=<===<<<<< Page 99 - 123
v. Salads, Soups And Sides <<<<<<<<<<<<<=<< Page 12+ - 152
v!. Snacks And Bars <<=<===<<<<=<<<<<<<<<< Page 153 - 170
v!!. Desserts <<<<<<<<=<<<<<<<<<=====<<< Page 171 - 186

Page 4
D%20;E0C)
!(&:;28 08F G"45)%$
Dave's Anabo||c B|ueberry Oatmea|
van|||a Cream Oatmea|
Peese's sty|e Oatmea|
Nanny's App|e P|e Oats
H|gh Prote|n Pancakes
Sweet Potato Pancakes
H|gh Prote|n Banana Bread
Zucch|n| Hash Brown
Prote|n Wa|es
App|e & C|nnamon Mu|ns
van|||a-B|ueberry HP Mu|ns
Banana & Peanut Butter HP Mu|ns
17
18
19
20
21
22
23
24
25
26
27
28
Lemon-Poppyseed HP Mu|ns
Map|e-Pecan HP Mu|ns
Low Carb Sp|nach Scramb|e
Mex|can Breakast Scramb|e
P|s|ng Sun Scramb|e
Turkey Bacon Scramb|e
Asparagus and Potato Fr|ttata
Brocco|| Fr|ttata
Sweet Potato and Sp|nach Fr|ttata
Turkey Sp|nach Ome|ette
C|ass|c Denver Ome|ette
Che Fab|o's Ome|ette
29
30
31
32
33
34
35
36
37
38
39
40
Dave's Famous Turkey Meat Loa
Poasted Ch|cken Breast w/ Sp|nach
and Wa|nuts Stu|ng
Baked Cr|spy Ch|cken Nuggets
Gr|||ed Turkey C|ub
lta||an Ch|cken Parmesan
Ch|cken Marsa|a
Ch|cken Cacc|atore
Honey-Gar||c G|azed Ch|cken
App|e C|der v|negar Ch|cken
Gr|||ed Greek Ch|cken
Gr|||ed Tex-Mex Ch|cken
Provenca| Ch|cken Str|ps
Crusted Orange Ch|cken
Ch|cken P|zza
42
43

44
45
46
47
48
49
50
51
52
53
54
55
Car|bbean Ch|cken St|r Fry
Sweet Pepper Ch|cken St|r Fry
Creo|e Poached Ch|cken
Ch|cken Quesad|||as
Mex|can Ch|cken
Ch|cken Fa||tas
Ch|cken "Egg Po||s"
Curry Ch|cken & A|monds
Southern Fr|ed Ch|cken
Mustard Poasted Ch|cken
Tangy Tha| Ch|cken
M|nt Cream Mar|nated Ch|cken
Ch|cken Strogano
15 Easy Ch|cken Mar|nades
56
57
58
59
60
61
62
63
64
65
66
67
68
69
52A(&.1>1&*; C#>1-#; F24#G

Page 5
32F H20) 08F G"%;
I&C( 08F >20E""F
C|ass|c Tuna Me|t Patt|es
Posemary Mar|nated Sa|mon
Sa|mon Burgers
Gr|||ed B|ueberry Sa|mon Steaks
Sa|mon Fr|ttata
Wa|nut Crusted Sa|mon
Sun Dr|ed Tomato Sa|mon
Baked Oregano Sa|mon
Sa|mon a |a Creme
Creo|e T||ap|a
C|trus Baked T||ap|a
Jerk T||ap|a w|th Asparagus
Med|terranean T||ap|a
100
101
102
103
104
105
106
107
108
109
110
111
112
A|mond Crusted T||ap|a
Poached Ha||but
Provenca| Ha||but
Herb-Crusted Ha||but
New Eng|and Crab Cakes
He||as Shr|mp (Greek)
Gr|||ed Shr|mp & C||antro Sa|sa
Ca|un Shr|mp
Turkey Bacon Wrapped Sca||ops
Lemon Mar|nated Sca||ops
15 Qu|ck and Easy Stra|ght Out O
the Can Tuna Pec|pes
113
114
115
116
117
118
119
120
121
122
123

The Musc|eCook's Ch|||
Bee & Brocco|| St|r Fry
Bua|oa (Bua|o Meat Loa)
Bua|o (B|son) Burgers
Baked Meatba||s
Bee Strogano
Mex|can Bee & Potato Cassero|e
Or|enta| Bee St|r Fry
Sa|gon Bee & Nood|es
Southwest Bee
Bee Ter|yak|
Bee Cubano
Gr|||ed S|r|o|n Ter|yak|
Bee Bombs

71
72
73
74
75
76
77
78
79
80
81
82
83
84
London Bro||
Bee Fa||tas
Boeu Bourgu|gnon
Bee & Sp|nach Lasagna
S|ow-Cooked Poast
Poasted Peppercorn Tender|o|n
Lebanese Bee Kebabs
Gr|||ed Mar|nated Pork
BBQ Pu||ed Pork
D||on Pork Chops
Jama|can Pork
Puerto P|co Poasted Pork
Honey-Mustard Pork Chops
Ba|sam|c G|azed Pork Chops

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

52A(&.1>1&*; C#>1-#; F24#G

Page 6
>050F >"4#C 08F >&F2C
>80:;C 08F D0%C
H|gh Prote|n Fudge Bars
Peanut Butter Prote|n Bars
A|mond-Coconut Bars
H|gh Prote|n Grano|a Bars
App|e C|nnamon Prote|n Bars
Banana-Map|e Prote|n Snack Wraps
H|gh Prote|n B|ueberry Cook|es
Peese's Sty|e Cottage Cheese
H|gh Prote|n Je||-O

154
155
156
157
158
159
160
161
162

H|gh Prote|n Choco|ate Crepes
H|gh Prote|n P|ce Pudd|ng
Zucch|n| Bread
Hummus and Carrots
C|nnamon Toasted A|monds
Bua|o W|ngs
Egg Wh|te B|tes
Eggsters

163
164
165
166
167
168
169
170

Sa|ads Sa|ads Sa|ads Sa|ads
A|mond Ch|cken Sa|ad
B|ueberry-Bas|| Ch|cken Sa|ad
Med|terranean Ch|cken Sa|ad
Poasted Curry Ch|cken Squash Sa|ad
Sp|nach & Ch|cken Sa|ad
w/ Curry Dress|ng
Sp|nach & Strawberry Turkey Sa|ad
Mandar|n Tuna Sa|ad
Shr|mp & Avocado Sa|ad
Hot Shr|mp B|ueberry Sa|ad
3-Bean Sa|ad

S|des S|des S|des S|des
Wasab| Mashed Potatoes
Poasted Gar||c Mashed Potatoes
Lemon & C|nnamon Sweet Potatoes
G|nger Sweet Potatoes

125
126
127
128
129

130
131
132
133
134

135
136
137
138

Cr|spy Baked Sweet Potato Fr|es
Herbed B.E.P Brown P|ce
Herbed Qu|noa
Bu|gur P||a
P|sotto

Soups Soups Soups Soups
Ch|cken Bar|ey Soup
S|ow-Cooked Turkey Chowder
Avgo|emono Ch|cken Soup
Anabo||c|ous Gumbo
Turkey & Sweet Potato Chowder

Others Others Others Others
Gu||t-Free Sp|nach D|p
Guacamo|e
Ezek|e| Bread Stu|ng
Perect Spaghett| Sauce

139
140
141
142
143

144
145
146
147
148

149
150
151
152
52A(&.1>1&*; C#>1-#; F24#G

Page 7
/2CC2%)C
Strawberry Mer|ngues
Lemon Cheesecake
B|ueberry Cheesecake
Strawberry Prote|n lce Cream
Orange-Prote|n Creams|c|es
Brown|es ln a Cup
H|gh Prote|n Choco|ate Mousse
Mango L|me Mousse
172
173
174
175
176
177
178
179
Sweet Potato P|e
Banana Cream P|e
Carrot Cake
Peanut Butter Prote|n Ba||s
The Bodybu||der's Choco|ate Cake
Choco|ate Haze|nut B|scott|
Gu||t-Free Choco|ate Sauce

180
181
182
183
184
185
186

52A(&.1>1&*; C#>1-#; F24#G
7&2 5--H/1/ I

Page 8
F2/+&4*>/1&2

Page 9

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 &E $"4 F"8J) E425 $"4% 9"F$ #%"#2%5$ $"4 A&55 K?@ '2) )(2
%2C45)C $"4 A08)L

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 fit-
ness goals, you face a new problem:

H4C:52 D4&5F&8' K4)%&)&"8
!08 M0C&5$ D2:"N2 D"%&8'L

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

/012 3425
Author of Anabolic Cooking
"#$%&'( )* +(%,'-.$%&'(
F2/+&4*>/1&2

Page 10
! have spent the past + years developing this book, creating and testing recipes
in my own kitchen.

Now, ! have to be honest, not all of them made the cut, but about 200 of them
did. 755 )(2 %2:&#2C $"4 A&55 E&8F &8 )(&C 9""; %2C#"8F )" O C#2:&E&: :%&)2P
%&0B )(2$ 0%2 055 20C$ )" F"Q E455 "E E501"%CQ 08F A&55 #%"N")2 N4C:52
94&5F&8' 08F E0) 5"CC. !n 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!

K"AQ 52)JC !"";L
"#$%&'( )* +(%,'-.$%&'(

Page 11
5(&*/ !"# 5*/"&+

Page 12
Ny name is Dave Ruel, but most people know me as the "Nuscle Cook".
! am a competitive bodybuilder, a professional Nuscle Building Coach and Nutri-
tionist. ! am also the creator of the very popular website TheNuscleCook.com
( http:ffwww.themusclecook.com )
As you may have noticed, ! have 3 passions in life: Bodybuilding, Nutrition, and
Cooking! 3 passions that complement each other really well don't you think?

However, before ! became a nutrition expert, ! went through a lot of personal
challenges, and ! have to admit that !'ve made a lot of stupid mistakes over the
years in my muscle building efforts, especially when ! first started. R 5&)2%055$
A0C)2F $20%C "E #%"'%2CC 9$ 8") #0$&8' 0))28)&"8 )" N$ 84)%&)&"8 and lis-
tening 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, ! always was a physically active person, ! was involved in competitive
sports such as hockey, basketball and volleyball. ! did try to pick up weights a few
times, but at that time ! couldn't find the motivation to be dedicated to weightlift-
ing for more than a few weeks at a time. ! was never genetically gifted, ! was your
typical skinny-fat kid...

"#$%&'( )* /0'.% 12# /.%2',
5(&*/ !"# 5*/"&+

Page 13

!n 2001, after having gained a few pounds during the summer, ! decided to join a
local gym (the one ! am still training at now...) in order to get in shape and gain
some muscle. At that time, ! didn't know anything about weight training or nutri-
tion.

However, ! kept on reading and collecting info left and right and in a few weeks !
was able to create my own training program and basic nutrition plan (and ! mean
BAS!C!). The weeks passed and ! gradually fell in love with the sport. ! was getting
good results and wanted more. But, after a year, ! wasn't getting the results ! was
getting at the beginning... and ! made the typical #1 bodybuilding mistake of
"bulking"... ! brought my weight up to 262 lbs, with a lot of body fat. At that point,
! realized that ! had gone way too extreme and that ! would need to work very
hard to get back in shape.

This is when ! hired the person who would become my mentor, a several time
Bodybuilding Champion, who also was a professional nutritionist. He took me un-
der his wing and put me on a 12 weeks nutrition plan that made me lose 50 lbs! !
just couldn't believe the transformation ! 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. !t seemed a bit odd at first because ! thought ! would have
to spend hours in the kitchen in order to prepare all my meals... ! couldn't have
been more wrong. His recipes were so easy to make, and as the time went by, !
developed my own little cooking strategies... !t was so easy to follow his plan, the
meals were so tasty and the results were just incredible!!

@(&C &C A(28 R %205&S2F )(2 #"A2% "E E""F 08F ("A '""FQ :5208 20)&8'
(09&)C :08 :(08'2 $"4% #($C&T42L 7) )(0) #"&8)Q R N0F2 N$C25E 0 #%"N&C2
)(0) R A"45F 20) :5208 E"% )(2 %2C) "E N$ 5&E2L

"#$%&'( )* /0'.% 12# /.%2',

Page 14

! 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 passion... and it is great that !
now have the opportunity to share my passion with other people... and ! take
pride in it too...
Over the past years ! have helped hundreds of people with incredible results, !
have been helping bodybuilders get shredded for bodybuilding shows, fitness mod-
els get ready for photo shoots and regular weight lifters transform their physiques!
! have also competed in several bodybuilding competitions, the last one being the
2007 Heavyweights Classic where ! won the heavyweights class...
Now ! hope that all the info ! provide on this book will be valuable to you. !f ! can
save you from making the same mistakes !'ve made, well my mission is accom-
plished!

"#$%&'( )* /0'.% 12# /.%2',

Page 15
52A(&.1>1&*; C#>1-#;

Page 16
Dave's Anabo||c B|ueberry Oatmea|
van|||a Cream Oatmea|
Peese's sty|e Oatmea|
Nanny's App|e P|e Oats
H|gh Prote|n Pancakes
Sweet Potato Pancakes
H|gh Prote|n Banana Bread
Zucch|n| Hash Brown
Prote|n Wa|es
App|e & C|nnamon Mu|ns
van|||a-B|ueberry HP Mu|ns
Banana & Peanut Butter HP Mu|ns
17
18
19
20
21
22
23
24
25
26
27
28
Lemon-Poppyseed HP Mu|ns
Map|e-Pecan HP Mu|ns
Low Carb Sp|nach Scramb|e
Mex|can Breakast Scramb|e
P|s|ng Sun Scramb|e
Turkey Bacon Scramb|e
Asparagus and Potato Fr|ttata
Brocco|| Fr|ttata
Sweet Potato and Sp|nach Fr|ttata
Turkey Sp|nach Ome|ette
C|ass|c Denver Ome|ette
Che Fab|o's Ome|ette
29
30
31
32
33
34
35
36
37
38
39
40
7+#A'JA;/
C#>1-#;

Page 17

Makes 1 Serv|ng

lngred|ents lngred|ents lngred|ents lngred|ents
! 3/4 cup oatmea|
! 8 Egg Wh|tes
! 1/2 scoop (15g) o Choco|ate Prote|n Powder
! 2 teaspoons o Pure Cocoa Powder
! 1/2 teaspoon o Stev|a
! 1 tbsp o F|ax O||
! 1 cup o rozen B|ueberr|es
! 1/4 cup o water

D|rect|ons D|rect|ons D|rect|ons D|rect|ons

1. ln a b|g bow|, m|x A|| the |ngred|ents (except or the rozen b|ueberr|es)

2. Cook |n a m|crowave or about 3-4 m|nutes (cook|ng t|me vary rom one m|-
crowave to another) - st|r the m|x 2 m|nutes ater cook|ng has started (so the m|x
doesnt st|ck or create chunks)

3. Once the m|x |s cooked, add the rozen b|ueberr|es,
m|x everyth|ng and en|oy!
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 580
! Prote|n: 52g
! Carbohydrates: 57g
! Fat: 16g
"#$%&'( 3* 4,#56758%

Page 18

Makes 1 Serv|ng

! 1 cup oatmea|
! 1cup Sk|m M||k
! 1 scoop (30g) o van|||a Prote|n Powder
! P|nch o C|nnamon


1. ln a b|g bow|, m|x a|| the |ngred|ents (except or the Prote|n Powder)

2. Cook |n a M|crowave or about 1 m|nute - st|r the m|x , then m|crowave or
another 1 m|nute.

3. Let the oatmea| coo| down or about 3 m|nutes

4. Add the van|||a Prote|n Powder

Qu|ck T|p Qu|ck T|p Qu|ck T|p Qu|ck T|p:
You can add 1/ 2 cup o berr|es (your cho|ce o berr|es)
to add extra |avour.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 531
! Prote|n: 45g
! Fat: 6g
"#$%&'( 3* 4,#56758%

Page 19

Makes 1 Serv|ng

! 1 cup oatmea|
! 1cup Sk|m M||k
! 1 scoop (30g) o Choco|ate Prote|n Powder
! 1 teaspoons o Pure Cocoa Powder
! 1 tab|espoon o Natura| Peanut Butter


1. ln a b|g bow|, m|x the Oatmea|, the M||k, Sp|enda and the Pure Cocoa Powder

2. Cook |n a M|crowave or about 1 m|nute - st|r the m|x , then m|crowave or
another 1 m|nute.

3. Let the oatmea| coo| down or about 3 m|nutes

4. Add the Choco|ate Prote|n Powder, st|r

5. Add the Natura| Peanut Butter

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 610
! Prote|n: 48g
! Fat: 14g
"#$%&'( 3* 4,#56758%

Page 20

Makes 1 Serv|ng

! 3/4 cup oatmea|
! 1/4 cup o oat bran
! 1 App|e (cored and d|ced)
! 1/2 cup o unsweetened App|esauce
! 1/2 teaspoon o C|nnamon
! 1 scoop o van|||a Prote|n Powder
! 1 cup o water
! 1/4 teaspoon o van|||a extract


1. ln a b|g bow|, m|x Oatmea|, Oat Bran, Prote|n Powder, van|||a extract and
Water.

2. ln a separate bow|, m|x the App|e, App|esauce, C|nna-
mon and Stev|a (or Sp|enda)

3. Coat a sma|| bak|ng pan w|th cook|ng spray

4. Pour the App|esauce m|xture |n the bak|ng d|sh, then
pour the Oat m|xture on top

5. Bake or 35 m|nutes at 350 degrees F.

Qu|ck T|p Qu|ck T|p Qu|ck T|p Qu|ck T|p: :: :

Bake a b|g batch. so you w||| have mu|t|p|e mea|s...

Serve |n a bow| and poor some Sk|m M||k on top. Trust
me you won't regret |t !

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 476
! Prote|n: 40g
! Fat: 8g
"#$%&'( 3* 4,#56758%

Page 21

Makes 1 Serv|ng (6 pancakes)

! 1/4 cup Oatmea|
! 6 Egg Wh|tes
! 1 tbsp o ground F|ax
! 1/4 teaspoon o Bak|ng Soda


1. F|rst heat a ry|ng pan unt|| hot and then reduce to med|um temperature.

2. Ater m|x|ng together a|| the |ngred|ents |n a b|ender, spray some pam (or
other cook|ng spray), drop by spoonu| onto the p|an, ||pp|ng when bubb|es
start to orm.

3. Make about 6 pancakes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 259
! Prote|n: 30g
! Fat: 4g
"#$%&'( 3* 4,#56758%

Page 22

Makes 1 Serv|ng

! 6oz Sweet Potato
! 1/2 cup Oatmea|
! 4 Egg Wh|tes
! 1 Egg (w|th yo|k)
! 1/2 teaspoon o van|||a Extract
! 1/4 cup Fat Free P|a|n Yogurt


1. P|erce the sweet potato a ew t|mes w|th a ork. Wrap |n a paper towe| and
cook |n the m|crowave or 5 m|nutes at u|| power, or unt|| tender. Coo| s||ght|y,
and remove the sk|n w|th a sma|| kn|e.

2. Meanwh||e, process the oats |n a b|ender or ood processor unt|| powdery.
Transer the oats to a |arge bow|. Break the sweet potato
|nto chunks, and p|ace |n the ood processor. B|end unt||
smooth. Transer to the bow| w|th the oats, and st|r |n the
egg, egg wh|tes, van|||a, c|nnamon and yoghurt.

3. Ater m|x|ng together a|| the |ngred|ents |n a b|ender,
spray some pam (or other cook|ng spray), drop by
spoonu| onto the p|an, ||pp|ng when bubb|es start to
orm.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 508
! Prote|n: 35g
! Fat: 8g
"#$%&'( 3* 4,#56758%

Page 23

Makes 8 S||ces

! 2 Eggs
! 2 Tab|espoon o Fat Free Wh|pp|ng Cream
! 2 Bananas
! 6 Scoops o van|||a Prote|n Powder
! 1/2 teaspoon o van|||a Extract
! 1 teaspoon o Banana Extract
! 1/3 cup o Water
! 1 teaspoon o Bak|ng Soda


1. M|x everyth|ng |n a b|ender. B|end unt|| smooth

2. Poor the m|x |n a |oa pan

3. Bake or about 30 m|nutes at 325 degrees F.

Nutr|t|ona| Facts

(Per S||ce)

! Ca|or|es: 157
! Prote|n: 25g
! Fat: 1g
"#$%&'( 3* 4,#56758%

Page 24

Makes 1 Serv|ng

! 2 Eggs
! 1 cup o grated Zucch|n|
! 1/4 cup o d|ced on|on
! 1/4 teaspoon o gar||c powder
! 1/4 teaspoon on|on powder
! P|nch o Sa|t and Pepper


1. Heat a ry|ng pan unt|| hot and then reduce to med|um temperature.

2. Ater m|x|ng together a|| the |ngred|ents |n a bow|,

3. spray some pam (or other cook|ng spray), drop by spoonu| onto the p|an,
when brown on one s|de, turn and cook the other s|de

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 174
! Prote|n: 14g
! Carbohydrates: 7g
! Fat: 10g
"#$%&'( 3* 4,#56758%

Page 25

Makes 1 Serv|ng

! 4 Egg Wh|tes
! 1/2 cup o Oatmea|
! 1/2 cup o Fat Free Cottage Cheese (dra|ned rom ||qu|d)
! 1 teaspoon o Bak|ng Powder


1. M|x everyth|ng together |n a b|ender unt|| smooth

2. Bake |n a Wa|e lron

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 310
! Prote|n: 37g
! Fat: 2g
"#$%&'( 3* 4,#56758%

Page 26

Makes 1 Serv|ng (3 B|g Mu|ns)

! 3/4 cup Oatmea|
! 1/4 cup o Oat Bran
! 1 tbsp o Who|e Wheat F|our
! 6 Egg Wh|tes
! 1/2 scoop (15g) o van|||a Prote|n Powder
! 1 tbsp o F|ax O||
! 1 d|ced App|e
! 2 Tbsp o nsweetened App|e Sauce
! 1/2 teaspoon o van|||a Extracts


1. ln a b|ender, m|x a|| the |ngred|ents (except or the d|ced app|e). B|end unt||
the m|x gets th|ck.

2. Add the d|ced app|e and st|r (w|th a spoon or a
spatu|a)

3. Poor the m|x |nto a mu|n cook|ng pan, and cook at
350 degrees F. unt|| cooked (About 30 m|nutes).

You can cook a b|g batch and reeze the mu|ns. Then
|ust m|crowave the mu|ns when needed...
Nutr|t|ona| Facts

(Per Serv|ng -
3 B|g Mu|ns)
! Ca|or|es: 598
! Prote|n: 51g
! Fat: 13g
"#$%&'( 3* 4,#56758%

Page 27


! 3/4 cup Oatmea|
! 6 Egg Wh|tes
! 1 tbsp o Cano|a O||
! 1 Cup o Frozen B|ueberr|es


1. ln a b|ender, m|x a|| the |ngred|ents (except or the b|ueberr|es). B|end unt|| the
m|x gets th|ck.

2. Add the b|ueberr|es and st|r (w|th a spoon or a
spatu|a)

3. Poor the m|x |n a mu|n cook|ng pan, and cook at 350
degrees F. unt|| cooked (About 30 m|nutes).

Nutr|t|ona| Facts

(Per Serv|ng -
3 B|g Mu|ns)
! Ca|or|es: 576
! Prote|n: 51g
! Fat: 13g
"#$%&'( 3* 4,#56758%

Page 28


! 3/4 cup Oatmea|
! 6 Egg Wh|tes
! 1 tbsp o Natura| Peanut Butter
! 1 b|g Banana
! 1/2 teaspoon o Banana Extracts


1. ln a b|ender, m|x a|| the |ngred|ents (except or the banana). B|end unt|| the
m|x gets th|ck.

2. Cut the Banana |n th|n s||ces or cubes. Add the banana
to the m|x and st|r (w|th a spoon or a spatu|a)


Nutr|t|ona| Facts

(Per Serv|ng -
3 B|g Mu|ns)
! Ca|or|es: 569
! Prote|n: 51g
! Fat: 14g
"#$%&'( 3* 4,#56758%

Page 29


! 3/4 cup Oatmea|
! 6 Egg Wh|tes
! 1 tbsp Ground F|ax Seeds
! 1 tbsp o Poppyseeds
! 1 tbsp o Lemon Ju|ce
! 1/2 teaspoon o Lemon Zest


1. ln a b|ender, m|x a|| the |ngred|ents. B|end unt|| the m|x gets th|ck.


Nutr|t|ona| Facts

(Per Serv|ng -
3 B|g Mu|ns)
! Ca|or|es: 551
! Prote|n: 51g
! Fat: 11g
"#$%&'( 3* 4,#56758%

Page 30


! 3/4 cup Oatmea|
! 6 Egg Wh|tes
! 125g o Cottage Cheese
! 1/4 cup o Crushed Pecan
! 2 tbsp o Low-Ca| Map|e Syrup
! 1 teaspoon o Map|e Extracts
! 1 teaspoon o van|||a Extracts


1. ln a b|ender, m|x a|| the |ngred|ents (except or crushed pecan). B|end unt|| the
m|x gets th|ck.

2. Add the crushed pecan to the m|x and st|r (w|th a
spoon or a spatu|a)


Nutr|t|ona| Facts

(Per Serv|ng -
3 B|g Mu|ns)
! Ca|or|es: 544
! Prote|n: 50g
! Fat: 12g
"#$%&'( 3* 4,#56758%

Page 31

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 2 Eggs (w|th yo|ks)
! 1 cup cooked and dra|ned Sp|nach (resh or rozen)
! Sa|t and Pepper - to taste
! 1/4 cup chopped On|on
! 1/4 cup chopped Ped Pepper


1. Cook and dra|n the sp|nach. Season |t w|th sa|t and pepper wh||e st||| warm.
Cover and set as|de.

2. ln med|um sk|||et coated ||ght|y w|th cook|ng spray - set to med|um heat -
cook the on|on and red pepper unt|| tender.

3. Add the eggs and scramb|e unt|| comp|ete|y set.

4. To serve, make a bed o sp|nach on a serv|ng p|ate.
Top w|th the scramb|ed eggs. Add add|t|ona| season|ng |
des|red.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 257
! Prote|n: 39g
! Carbohydrates: 5g
! Fat: 9g
"#$%&'( 3* 4,#56758%

Page 32

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 2 Eggs (w|th yo|k)
! 1/2 cup o Fat-Free Cottage Cheese
! 2 S||ces o Turkey Bacon
! 1/4 cup Sa|sa


1. Cook and crumb|e the Turkey Bacon

2. P|ace the cottage cheese |n a tea stra|ner and a||ow |t to dra|n excess ||qu|d.

3. B|end the eggs and egg wh|tes, then add |n the cottage cheese.

4. Scramb|e th|s |n a sprayed pan unt|| |t starts to set. Add
|n the crumb|ed bacon and st|r |n the pars|ey. Add a
spoonu| o sa|sa and keep st|rr|ng.

4. Put on a serv|ng p|ate and put the rest o the sa|sa on
the top as a garn|sh. Spr|nk|e w|th more c||antro (or green
on|on) | you w|sh.
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 387
! Prote|n: 54g
! Carbohydrates: 9g
! Fat: 15g
"#$%&'( 3* 4,#56758%

Page 33

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 1 cup o chopped Mushrooms
! 1/2 cup o chopped Ped Pepper
! 2 tbsp o Sca|||on (green on|ons)
! 12 Snow Peas (cut |n sma|| p|eces)
! 1 tab|espoon o Cano|a O||
! 1 teaspoon o G|nger
! 1 teaspoon o Gar||c
! 1 tbsp o |ow-sod|um soy sauce


1. ln a sk|||et at med|um-h|gh heat, cook the gar||c and g|nger |n o||ve o|| unt||
go|den. Then add the mushroom, red pepper and sca|||on w|th the soy sauce,
cook or about 2 m|nutes. Cover and set as|de.

2. ln a med|um sk|||et coated ||ght|y w|th cook|ng spray -
set to med|um heat - scramb|e the eggs and egg wh|tes.

3. Just beore the eggs are comp|ete|y cooked, add the
vegg|es and m|x everyth|ng.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 308
! Prote|n: 40g
! Fat: 12g
"#$%&'( 3* 4,#56758%

Page 34

Makes 1 Serv|ng

! 6 Egg Wh|tes
! Sa|t and Pepper
! 1 teaspoon o dr|ed Pars|ey
! 1/2 teaspoon o Gar||c Powder
! 1/4 cup chopped Ye||ow Pepper
! 1/4 cup quartered Wh|te Mushrooms
! 1 Sca|||on, m|nced
! 3 S||ced Portobe||o Mushrooms
! 3 S||ces o Turkey Bacon
! 1 teaspoon O||ve O||


1. ln med|um sk|||et coated ||ght|y w|th cook|ng spray - set to med|um h|gh heat
- cook the on|on, wh|te mushrooms, sca|||on, Portobe||o
mushrooms and ye||ow pepper unt|| tender.

2. ln another sk|||et, cook turkey bacon.

3. Add the eggs to the vegg|es and scramb|e unt|| com-
p|ete|y set. Then add a teaspoon o o||ve o||.

4.Crumb|e bacon and add to the scramb|e

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 307
! Prote|n: 47g
! Carbohydrates: 5g
! Fat: 11g
"#$%&'( 3* 4,#56758%

Page 35

Makes 1 Serv|ng

! 1 tab|espoons O||ve O||
! 1 Ped Potato, d|ced
! P|nch sa|t
! P|nch ground b|ack pepper
! 6 Asparagus, tr|mmed and cut |nto 2-|nch p|eces
! 1 Egg
! 6 Egg Wh|tes
! 1 tab|espoon Fat Free M||k
! 2 oz shredded |ow at mozzare||a cheese
! 1 teaspoon chopped resh bas||


1. Preheat an oven to 350 degrees F (175 degrees C). Prepare bak|ng d|sh.

2. Heat the o||ve o|| |n a |arge sk|||et over med|um heat,
cook and st|r the d|ced potato and on|on |n the hot o||
unt|| the potatoes beg|n to brown, about 5 m|nutes.

3. Season w|th sa|t and pepper. Add the asparagus and
cont|nue cook|ng unt|| the asparagus |s tender, another
5 to 7 m|nutes, transer to the prepared bak|ng d|sh.

4. Wh|sk the eggs and m||k together |n a sma|| bow|, pour
even|y over the d|sh. Scatter the mozzare||a over the
top o the potato m|xture.

5. Bake |n the preheated oven unt|| set |n the m|dd|e, 20 to
25 m|nutes. Garn|sh w|th the bas|| to serve!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 494
! Prote|n: 42g
! Fat: 18g
"#$%&'( 3* 4,#56758%

Page 36

Makes 1 Serv|ng

! P|nch sa|t
! 3 cups o Brocco|| |orets
! 1 Egg
! 6 Egg Wh|tes
! 1/4 cup shredded |ow at Parmesan cheese



2. ln a |arge covered sk|||et, over med|um heat, steam brocco|| or 4-5 m|nutes,
unt|| v|brant green. Set as|de when ready

3. ln the same sk|||et, cook the on|on |n the o||ve o|| unt|| the on|ons are go|den
brown. Add steamed brocco|| to the on|on, toss.

5. Wh|sk the eggs and egg wh|tes |n a sma|| bow|, then
Pour over brocco|| and on|on. Spr|nk|e parmesan
cheese over the r|ttata. Cook or 3-5 m|nutes, or unt||
eggs are set on the bottom.

25 m|nutes. Garn|sh w|th the bas|| to serve!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 409
! Prote|n: 42g
! Fat: 17g
"#$%&'( 3* 4,#56758%

Page 37

Makes 1 Serv|ng

! 1 Med|um Sweet Potato
! P|nch sa|t
! 1 cup o resh Sp|nach
! 1 Egg
! 6 Egg Wh|tes
! 1/4 cup shredded |ow at cheddar cheese
! 1/3 cup o Sk|m M||k
! 1 tsp o crushed Gar||c



2. Heat o||ve o|| |n a med|um sk|||et over med|um heat. P|ace potatoes |n the sk||-
|et, cover, and cook about 10 m|nutes, unt|| tender but
|rm. M|x |n sp|nach, green on|ons, and gar||c. Season
w|th sa|t and pepper. Cont|nue cook|ng 1 to 2 m|nutes,
unt|| sp|nach |s w||ted.

4. Wh|sk the egg, egg wh|tes and m||k |n a sma|| bow|,
then pour over vegetab|es. Spr|nk|e cheddar cheese
over the r|ttata. Cook or 3-5 m|nutes, or unt|| eggs are
set on the bottom.

25 m|nutes.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 455
! Prote|n: 42g
! Fat: 19g
"#$%&'( 3* 4,#56758%

Page 38

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 1 Egg (w|th yo|k)
! 1 handu| o Sp|nach
! 1/2 cup o s||ced Mushrooms
! 1/2 cup o chopped On|ons
! 3 oz o Turkey De|| S||ces (chopped)
! 1 s||ce o at-ree Cheese


1. ln med|um sk|||et coated ||ght|y w|th cook|ng spray - set to med|um heat -
cook the on|on, wh|te mushrooms, and turkey or about 5 m|nutes, then add the
sp|nach or 30 seconds. Pemove rom sk|||et and set as|de.

2. M|x egg wh|tes and the who|e egg and pour the m|xture |n the sk|||et.

3. Wa|t a coup|e m|nutes unt|| you see bubb|es. Then ||t a
port|on o the eggs w|th a spatu|a a||ow|ng the rema|n|ng
||qu|d eggs to |ow under the part you ||ted. Do th|s |n a
ew p|aces around the per|meter o the ome|ette. Wa|t a
coup|e more m|nutes and ||p the ome|ette

4. Ater ||pp|ng, add the s||ce o at ree cheese on top o
the ome|ette

5. Spread the turkey and vegg|es m|xture on one ha| o
the ome|ette and o|d the ome|ette |n ha|. S||de onto a
p|ate and en|oy!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 303
! Prote|n: 52g
! Carbohydrates: 8g
! Fat: 7g
"#$%&'( 3* 4,#56758%

Page 39

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 1/3 Green Pepper, chopped
! 1/3 Ped Pepper, chopped
! 2oz o Turkey De|| S||ces (chopped)
! 2oz Cooked Ham S||ces
! 1 s||ce o at-ree Cheese
! 2 teaspoons o L|ght Margar|ne
! Sa|t and Pepper


1. ln med|um sk|||et coated w|th 1 teaspoon o ||ght margar|ne - set to med|um
heat - cook the on|on, peppers, ham and turkey or about
5 m|nutes. Pemove rom sk|||et and set as|de

2. M|x egg wh|tes and the who|e egg and poor the m|xture
|n the sk|||et coated w|th the second teaspoon o ||ght
margar|ne


4. Ater ||pp|ng, add the s||ce o at ree cheese on top o
the ome|ette

5. Spread the turkey and vegg|es m|xture on one ha| o
the ome|ette and o|d the ome|ette |n ha|. S||de onto a p|ate and en|oy!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 393
! Prote|n: 57g
! Carbohydrates: 9g
! Fat: 12g
"#$%&'( 3* 4,#56758%

Page 40

Makes 1 Serv|ng

! 6 Egg Wh|tes
! 1 Egg
! 1/3 Green Pepper, chopped
! 1 handu| o Sp|nach
! 2 Lean Turkey Sausages
! 1/3 cup o Low-Fat Mozzare||a
! 1 teaspoon o grated L|ght Parmesan
! 1 teaspoon o O||ve O||
! Sa|t and Pepper


1. Cooked Turkey Sausages separate|y and cut |n 1/2 |nch p|eces

2. ln med|um sk|||et coated w|th 1 teaspoon o o||ve o||-
set to med|um heat - cook the on|on, peppers or about 5
m|nutes. Then add sa|t, pepper, sp|nach and turkey sau-
sages p|eces or another 30 seconds, and remove rom
sk|||et and set as|de

2. M|x egg wh|tes and the who|e egg and poor the m|xture
|n the sk|||et.


4. Ater ||pp|ng, add the mozzare||a and parmesan on top
o the ome|ette

5. Spread the turkey and vegg|es m|xture on one ha| o the ome|ette and o|d
the ome|ette |n ha|. S||de onto a p|ate and en|oy!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 411
! Prote|n: 59g
! Fat: 19g
"#$%&'( 3* 4,#56758%

Page 41
Dave's Famous Turkey Meat Loa
Poasted Ch|cken Breast w/ Sp|nach
and Wa|nuts Stu|ng
Baked Cr|spy Ch|cken Nuggets
Gr|||ed Turkey C|ub
lta||an Ch|cken Parmesan
Ch|cken Marsa|a
Ch|cken Cacc|atore
Honey-Gar||c G|azed Ch|cken
App|e C|der v|negar Ch|cken
Gr|||ed Greek Ch|cken
Gr|||ed Tex-Mex Ch|cken
Provenca| Ch|cken Str|ps
Crusted Orange Ch|cken
Ch|cken P|zza
42
43

44
45
46
47
48
49
50
51
52
53
54
55
Car|bbean Ch|cken St|r Fry
Sweet Pepper Ch|cken St|r Fry
Creo|e Poached Ch|cken
Ch|cken Quesad|||as
Mex|can Ch|cken
Ch|cken Fa||tas
Ch|cken "Egg Po||s"
Curry Ch|cken & A|monds
Southern Fr|ed Ch|cken
Mustard Poasted Ch|cken
Tangy Tha| Ch|cken
M|nt Cream Mar|nated Ch|cken
Ch|cken Strogano
15 Easy Ch|cken Mar|nades
56
57
58
59
60
61
62
63
64
65
66
67
68
69
%"1>'#2 : K&*./+8
C#>1-#;

Page 42

Makes 6 Serv|ngs

! 2 |bs o Ground Turkey
! 1 teaspoon o o||ve o||
! 1 d|ced On|on
! 1 teaspoon o Gar||c (opt|ona|)
! 1/3 cup Dr|ed Tomatoes
! 1 cup o Who|e Wheat Bread Crumbs
! 1 Who|e Eggs
! 1/2 cup o Pars|ey
! 1/4 cup o Low Fat Parmesan
! 1/4 cup Sk|m M||k
! Sa|t and Pepper
! 1 teaspoon o Oregano


1. Cook the On|on w|th O||ve O|| separate|y
2. M|x everyth|ng together |n a b|g bow|, add the cooked
on|ons
3. Put the m|x |n a b|g bak|ng pan
4. Bake at 375-400 F or about 30 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 393
! Prote|n: 46g
! Fat: 17g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 43

Makes 4 Serv|ngs

! 4 |arge resh ch|cken breasts, bone|ess and sk|n|ess (average 8oz per
breast)
! 4 cups resh sp|nach
! 2 Tbsp o gar||c
! 1/4 cup wa|nuts crushed
! Sa|t
! Fresh ground b|ack pepper
! O||ve o|| (not extra v|rg|n)


1. Pre-heat oven to 400 degrees. Butter|y Ch|cken Breasts (cut a|ong s|de and
|ay out |at |eav|ng attached at one end ||ke a book) and |ay out |at on cutt|ng
board. You can pound |t s||ght|y to |atten a b|t | you want.

2. Pub both s|des w|th o||ve o|| and season we|| w|th sa|t and pepper.

3. L|ght|y w||t sp|nach |n non-st|ck pan, or | us|ng rozen
|ust thaw.

4. Spread gar||c onto one ha| on |ns|de o ch|cken
breasts.

5. Spr|nk|e w|th crushed wa|nuts and sp|nach on top o
wa|nuts.

7. Fo|d top over and p|ace on a rack |tted |ns|de a sheet
pan or roast|ng pan.

8. P|ace ch|cken |n oven and bake or 20 m|nutes at 400.
Then reduce heat to 325 and roast or an add|t|ona| 30
m|nutes, or unt|| |ns|de stu|ng reaches 145 degrees.

9. Let rest or 15 m|nutes beore s||c|ng.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 407
! Prote|n: 55g
! Carbohydrates: 4g
! Fat: 19g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 44

Makes 6 Serv|ngs

! 3 bone|ess, sk|n|ess ch|cken breasts we|gh|ng about 6 oz. each
! 1/4 cup / 60 m| o oat bran
! 1/4 cup / 60 m| o wheat germ
! 1 Tbsp / 15 m| coarse|y ground |axseed
! 1/4 cup / 60 m| coarse|y ground a|monds
! 1/2 tsp / 2 1/2 m| sea sa|t
! 1/2 tsp / 2 1/2 m| wh|te pepper
! P|nch gar||c powder
! 1/2 cup / 120 m| water or |ow-sod|um ch|cken broth
! 1 |arge egg wh|te, ||ght|y beaten


1. Preheat oven to 400 Degrees F. Prepare bak|ng sheet by ||n|ng w|th parch-
ment paper or coat|ng ||ght|y w|th best-qua||ty o||ve o||.

2. Cut ch|cken breasts |nto nugget-s|zed p|eces, about
1.5 |nches square. Set as|de.

3. Next, comb|ne a|| dry |ngred|ents |n a |arge conta|ner
w|th a t|ght|y |tt|ng ||d. Shake we||. Th|s |s your coat|ng
m|xture.

4. Comb|ne water and egg |n a med|um bow|. D|p each
p|ece |n the water/egg-wh|te m|xture. Then d|p each p|ece
|n the coat|ng m|xture. Make sure each p|ece |s we||
coated.

5. P|ace on the bak|ng sheet. When a|| o your ch|cken
has been coated and your bak|ng sheet |s u||, p|ace |n
the oven and bake or 10-15 m|nutes or unt|| go|den.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 100
! Prote|n: 12g
! Carbohydrates: 7g
! Fat: 3.5g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 45

Makes 1 Serv|ng

! 4 s||ces turkey bacon, cooked
! 3 s||ces 100 percent who|e-wheat bread
! 1 tab|espoon o ||ght mayonna|se
! 4 ounces s||ced turkey breast
! 4 s||ces resh tomato
! 2 ounces (1/2cup) reduced-at cheddar cheese, shredded


1. Put bacon atop 2 paper towe|s on a m|crowave-sae p|ate, |ay another towe|
on top.

2. M|crowave unt|| cr|sp, about 2 m|nutes.

3. Spread one s|de o a bread s||ce w|th ||ght mayonna|se and top w|th the turkey
bacon

4.Top 2 s||ces o bread each w|th ha| o the turkey, to-
mato, and cheese.

5. ln a non-st|ck pan, Gr||| sandw|ches unt|| go|den, 3-4
m|nutes per s|de. Cut |n ha|, serve
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 668
! Prote|n: 66g
! Fat: 22g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 46

Makes 4 Serv|ngs

! 4 ch|cken breasts (bone|ess, 6oz each)
! 1 cup o who|e wheat bread crumbs
! 2 cups o your avor|te hea|thy Spaghett| Sauce (recommended : the spa-
ghett| sauce rec|pe |n the "Sa|ads, Soups & S|des" sect|on)
! 1/2 cup o |ow-at Parmesan Cheese
! 3 Egg Wh|tes


1. Beat 3 egg wh|tes |n a bow| and d|p ch|cken |n |t

2. On a separate p|ate, pour some bread crumbs and even|y coat the ch|cken
and p|ace |n a cook|ng d|sh that has been sprayed w|th cook|ng spray

3.Spoon spaghett| sauce over ch|cken and top w|th the parmesan cheese

4. Bake at 350 degrees or 30 m|nutes
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 363
! Prote|n: 54g
! Fat: 7g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 47

Makes 4 Serv|ngs

! 3 cups o |ow-sod|um Ch|cken broth
! 8 s||ced Mushrooms
! 2 m|nced Sha||ots
! 1/2 teaspoon o Ped Pepper |akes
! 1/2 teaspoon o Gar||c
! 1 teaspoon o Posemary
! 4 teaspoons o at ree Yoghurt
! Sa|t and Pepper


1. Spr|nk|e red pepper |akes, sa|t and pepper over ch|cken and set as|de

2. Br|ng ch|cken broth to a |ow-bo|| |n a saucepan over med|um heat. Add Mush-
rooms, Gar||c and Sha||ots, then s|mmer or about 15 m|nutes unt|| sauce re-
duces

3.Gr||| ch|cken or about 5-6 m|nutes each s|de or unt||
cooked.

4. return sauce to stove and wh|sk |n the yoghurt

5. Serve by topp|ng ch|cken w|th sauce and rosemary
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 303
! Prote|n: 43g
! Fat: 7g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 48

Makes 4 Serv|ngs

! 2 chopped Ce|ery St|cks
! 8 s||ced Mushrooms
! 1 m|nced on|on
! 1/2 chopped Green Pepper
! 4 Tbsp o P|a|n Fat-Free Yogurt
! 2 Cups o Perect Spaghett| Sauce (see Sa|ads, Soups and S|des sect|on) or
Any hea|thy commerc|a| spaghett| sauce
! Sa|t and Pepper


1. Put the ch|cken breasts |n a cook|ng pan

2. M|x a|| the other |ngred|ents together

3. Poor m|xture on the ch|cken breasts

3.Bake uncovered at 350 Degrees F. or 90 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 283
! Prote|n: 45g
! Fat: 3g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 49

Makes 4 Serv|ngs

! 2 tbsp o natura| Honey
! 2 tbsp o Ba|sam|c v|negar
! 2 m|nced Sha||ots
! 1 teaspoon o Gar||c
! 1 teaspoon o Bas||
! Sa|t and Pepper


1. ln a bow|, m|x together the honey, ba|sam|c v|negar, sha||ots, gar||c, bas||, sa|t
and pepper

2. P|ace ch|cken |n a bak|ng pan.

3. Pour m|xture onto the ch|cken and bake at 375 degrees F. or 25 m|nutes.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 210
! Prote|n: 39g
! Carbohydrates: 9g
! Fat: 2g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 50

Makes 4 Serv|ngs

! 1/2 teaspoon o Ce|ery Sa|t
! 1/2 teaspoon o Gar||c Powder
! 1 cup o app|e C|der v|negar
! B|ack Pepper


1. ln a bow|, m|x together the ce|ery sa|t, app|e c|der v|negar, gar||c powder and
b|ack pepper.

2. P|ace ch|cken |n a bak|ng pan.

3. Pour m|xture onto the ch|cken and bake at 375 degrees F. or 25 m|nutes.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 174
! Prote|n: 39g
! Carbohydrates: 0g
! Fat: 2g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 51

Makes 4 Serv|ngs

! 1/2 cup o b|ack o||ves
! 4 d|ced tomatoes
! 1 cup o crumb|ed |ow-at Feta cheese
! 1/3 cup o o||ve o||
! 1 teaspoon o gar||c
! 1 teaspoon o Thyme
! 2 |u|ced Lemons
! B|ack Pepper


1. ln a bow|, m|x the o||ve o||, gar||c, rosemary, thyme, oregano, pepper and
|emon |u|ce.

2. Cut up ch|cken p|eces |nto str|ps. P|ace the ch|cken
p|eces, o||ves and d|ced tomato |n the m|xture, cover and
mar|nate |n the rer|gerator 8 hours or overn|ght

3. P|ace ch|cken m|xture |n a|um|num o||, create pocket,
add some o the mar|nade to keep mo|st and cook or ap-
prox|mate|y 30 m|nutes at 350 degrees F.

4. Spr|nk|e w|th eta cheese beore serv|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 390
! Prote|n: 47g
! Carbohydrates: 1g
! Fat: 22g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 52

Makes 4 Serv|ngs

! 1 cup o Sa|sa
! 1/3 cup o |ow-at cheddar
! 1 tbsp o o||ve o||
! 1 teaspoon o gar||c
! 1 teaspoon o Ch||| Powder
! 1 teaspoon o Bas||
! 1 d|ced Green Be|| Pepper
! 1 d|ced Ped Be|| Pepper
! 1 teaspoon o L|me |u|ce
! Sa|t and Pepper


1. ln a bow|, m|x the sa|sa, o||ve o||, gar||c, ch||| powder,
bas||, oregano, ||me |u|ce

2. Cut up ch|cken. P|ace the ch|cken and d|ced peppers
|n the m|xture, cover and mar|nate |n the rer|gerator 8
hours or overn|ght

3. P|ace ch|cken m|xture |n a|um|num o||, create pocket,
add some o the mar|nade to keep mo|st and cook or ap-
prox|mate|y 30 m|nutes at 350 degrees F.

4. Spr|nk|e w|th cheddar cheese beore serv|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 266
! Prote|n: 44g
! Carbohydrates: 4g
! Fat: 10g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 53

Makes 4 Serv|ngs

! 4 ch|cken breasts (bone|ess, 6oz each), cut |n str|ps
! 2 teaspoon o O||ve O||
! 2 chopped Gar||c C|oves
! 6 D|ced Tomatoes
! 1 m|nced Sha||ot
! 1 Tbsp chopped Pars|ey
! 1 Tbsp o capers
! 1 teaspoon o Ped W|ne v|negar


1. Cut up ch|cken |n str|ps, and saute or 4 m|nutes at med|um-h|gh heat |n a
|arge sk|||et coated w|th 1 teaspoon o o||ve o||.

2. Add sha||ot and gar||c and cook or another 3 m|nutes.
St|r requent|y

3. St|r |n tomatoes, capers, pars|ey, v|negar and rose-
mary.

4. Peduce heat and s|mmer or about 10 m|nutes or unt||
the ||qu|d evaporates.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 207
! Prote|n: 42g
! Carbohydrates: 3g
! Fat: 3g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 54

Makes 4 Serv|ngs

! 4 ch|cken breasts (bone|ess, 6oz each), cut |n str|ps
! 2 Tbsp o Orange Ju|ce
! 2 Tbsp o D||on Mustard
! 1 Tbsp o Orange Zest
! 1 Sha||ot, |ne|y chopped
! 1 Cup o Who|e Wheat Bread Crumbs
! 1 m|nced Sha||ot
! Sa|t and Pepper


1. ln a bow|, m|x together orange |u|ce, mustard, sa|t and pepper.

2. ln another bow|, m|x together orange zest, bread crumbs, and sha||ot. Put m|x
|n a p|ate.

3. D|p the ch|cken |n the orange |u|ce and mustard m|x
then dredge |n the bread crumbs m|xture, coat|ng com-
p|ete|y

4. P|ace ch|cken on a back|ng sheet ||ght|y coated w|th
cook|ng spray

5. Bake or 30 m|nutes at 350 Degrees F. or unt|| cooked
through.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 275
! Prote|n: 42g
! Fat: 3g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 55

Makes 1 Serv|ng

! 6oz o d|ced Ch|cken Breasts
! 2 Tbsp o Perect Spaghett| Sauce (see Sa|ads, Soups and S|des sect|on) or
Any hea|thy commerc|a| spaghett| sauce
! 1/3 cup o |ow-at Mozzare||a
! 1 Who|e Wheat P|ta Bread
! 1/4 cup s||ced Mushrooms
! 1/4 cup d|ced Green Pepper
! 1/4 cup d|ced Ped Pepper
! 1/4 cup chopped on|ons
! Sa|t and Pepper


1. Cook ch|cken separate|y. Cut |n s||ces.

2. Spread Spaghett| Sauce on one s|de o the P|ta Bread

3. Top w|th ch|cken and vegg|es

4. Spr|nk|e w|th mozzare||a cheese, sa|t and pepper

5.Bake |n Oven at 375 Degrees F. or 15 m|nutes or unt||
p|ta bread |s crusty.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 410
! Prote|n: 44g
! Fat: 10g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 56

Makes 4 Serv|ngs

! 4 cooked, cubed Ch|cken Breast (6oz each)
! 1 Green On|on (Sca|||on), m|nced
! 1 Ped Pepper, cut |n wedges
! 1 tbsp Soy Sauce
! 1 tsp G|nger
! 1 tsp o Gar||c
! 1/2 tsp Papr|ka
! 1/2 tsp Turmer|c
! 1/4 tsp o Cayenne Pepper
! 1/3 Cup Orange Ju|ce
! 1 Cup o B|ack Beans (dra|ned)
! Sa|t And Pepper


1. Cook ch|cken separate|y

2. M|x orange |u|ce, soy sauce, g|nger, papr|ka, turmer|c,
cayenne pepper, sa|t and pepper |n a sma|| bow|, set
as|de.

3. Heat wok or |arge sk|||et over h|gh heat. Coat w|th cook-
|ng spray.

4. Add red pepper, gar||c and sca|||on and st|r-ry or 1
m|nute.

5. Add ch|cken, b|ack beans and r|ce and st|r ry or ap-
prox|mate|y 1 m|nute.

6. Add orange |u|ce m|xture to the wok and st|r unt|| th|ck-
ened.

Serve w|th Brown P|ce (|ong gra|n)
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 246
! Prote|n: 47g
! Fat: 2g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 57

Makes 4 Serv|ngs

! 1 |emon, s||ced
! 1 tomato, chopped
! 1 tsp o Gar||c
! 1/2 cup on|on, chopped
! 1/4 cup resh pars|ey, chopped
! 1 tab|espoon resh (or dr|ed) oregano
! 1/4 cup |ow-sod|um ch|cken broth
! 1 Sweet green pepper, cut |n wedges
! 1 Sweet red pepper, cut |n wedges
! 1 Sweet Orange pepper, cut |n wedges
! Sa|t And Pepper


1. Cook ch|cken separate|y.

|ng spray.

3. Add red, green and orange pepper, gar||c, tomato,
|emon and on|on, st|r-ry or 1 m|nute.

4. Add ch|cken, pars|ey and oregano, st|r ry or another
m|nute

5. Add ch|cken broth.

6. St|r unt|| sauce th|ckens.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 214
! Prote|n: 41g
! Carbohydrates: 8g
! Fat: 2g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 58

Makes 4 Serv|ngs

! 4 Ch|cken Breast (6oz each), cut |n cubes
! 1 Tbsp o O||ve O||
! 1 can (14oz) Crushed Tomatoes
! 1/2 Cup Low-Sod|um Ch|cken Broth
! 2 on|ons, chopped
! 1 Green Pepper, chopped
! 1 Ce|ery Sta|k, chopped
! 1/2 Carrot, chopped
! 2 Tbsp Pars|ey
! 1 teaspoon Thyme
! 1 P|nch o Cayenne Pepper
! Sa|t And Pepper


1. Heat the o|| ln a |arge sk|||et over med|um heat. Saute the on|ons, green pep-
per, ce|ery and carrot or 4-5 m|nutes.

2. St|r |n tomatoes, broth, pars|ey, thyme, sa|t, pepper and
cayenne

3. Add the d|ced ch|cken breasts and br|ng to a bo||

4. Peduce the heat and poach unt|| ch|cken |s cooked (10
-15 m|nutes)

5. W|th a s|otted spoon, transer the ch|cken to a p|atter.

6. S|mmer the sauce, uncovered, unt|| reduced by ha|.
Spoon the sauce over ch|cken.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 243
! Prote|n: 42g
! Fat: 3g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 59

Makes 2 Serv|ngs

! 8oz Ch|cken Breast, cooked, cut |n cubes
! 1 Cup o Shredded Lettuce
! 1/3 cup o Sa|sa
! 1 Tbsp o Fat-Free Sour Cream
! 2 b|g Who|e Wheat Tort|||as
! 1/3 cup o Low-at Cheddar, shredded


1. ln a bow|, comb|ned the ch|cken (cooked), sa|sa and |ettuce

2. Spread the sour cream on one tort|||a, then top w|th the ch|cken m|xture

3. Spr|nk|e w|th cheddar and top w|th the rema|n|ng tort|||a

4. ln a |arge sk|||et coated w|th cook|ng spray, over |ow
heat, cook the quesad|||a unt|| ||ght brown. 3 m|nutes each
s|de. Turn careu||y w|th a w|de spatu|a.

.

Nutr|t|ona| Facts

(Per Serv|ng - Ha| a
Quesad|||a)
! Ca|or|es: 311
! Prote|n: 29g
! Fat: 7g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 60

Makes 4 Serv|ngs

! 1 Sta|k Ce|ery, Chopped
! 1 Carrot, Pee|ed, Chopped
! 1 Ped On|on, Chopped
! 4 C|oves Gar||c, Chopped
! 2 Ja|apeno Peppers, Seeded And Chopped
! 2 Cups Low-Sod|um Ch|cken Broth
! 1 Tbsp Ch||| Powder
! 1 Teaspoon Saron
! 3 Tbsp O||ve O||
! Sa|t And Pepper



2. ln a pan, over med|um heat, cook ce|ery, gar||c, carrot,
|a|apeno pepper, on|on, season w|th sa|t and pepper, and
saute unt|| sotened.

3. M|x |n ch|cken broth, ch||| powder, o|| and saron.

4. Add ch|cken, br|ng to a bo|| and s|mmer 15 m|nutes or
unt|| ||qu|d evaporates

Serve w|th Brown P|ce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 277
! Prote|n: 44g
! Carbohydrates: 5g
! Fat: 9g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 61

Makes 4 Serv|ngs (4 Tort|||as)

! 4 Ch|cken Breast (6oz each)
! 1 Lettuce, |ne|y chopped
! 1 On|on, Cut |n wedges
! 1 Green Pepper, Cut |n wedges
! 1 Ped Pepper, Cut |n wedges
! 4 Tbsp o Fat Free Sour Cream
! 4 Tbsp o Sa|sa
! 1 Tbsp O||ve O||
! 4 Large Who|e Wheat Tort|||as
! Sa|t And Pepper


1. S||ce ch|cken |nto th|n str|ps and saute |n a non-st|ck pan unt|| cooked

2. ln a pan w|th o||ve o||, over med|um heat, cook on|on and peppers, season
w|th sa|t and pepper, and saute or about 3 m|nutes.

3. Spread 1 tbsp o Fat Free Sour Cream and 1 tbsp o
sa|sa on each Tort|||a

4. D|str|bute equa||y the |ettuce, peppers and on|on
wedges |n the tort|||as

5. Add 6oz o ch|cken per tort|||a, wrap and en|oy

You can a|so use Guacamo|e (See Sa|ads, Soups and
S|des sect|on or rec|pe)

Nutr|t|ona| Facts

(Per Serv|ng 1 Tort|||a)

! Ca|or|es: 277
! Prote|n: 47g
! Fat: 4g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 62

Makes 4 Serv|ngs

! 4 Cooked Ch|cken Breasts (6oz each)
! 1 Cup chopped green on|ons
! 1 Cup |ne|y chopped wh|te on|on
! 2 tbsp |ow-sod|um soy sauce
! 8 6-|nch-square egg-ro|| wrappers
! 1 tab|espoon dark sesame o||
! B|ack Pepper



2. ln a |arge bow|, comb|ne ch|cken, green on|on, wh|te on|on, soy sauce, pep-
per. M|x we||, d|v|de |nto 8 equa| port|ons. Center each port|on |n a wrapper.

3. Mo|sten wrapper edges w|th water and pu|| up corners to meet |n the center.
P|nch together edges to sea|.

4. Heat o|| |n a |arge non-st|ck sk|||et over med|um heat.

5.Saute stued wrappers |at-s|de down 2 m|nutes, unt||
go|den brown on the bottom

Nutr|t|ona| Facts

(Per Serv|ng - 2 Po||s)

! Ca|or|es: 256
! Prote|n: 44g
! Fat: 4g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 63

Makes 4 Serv|ngs

! 4 tab|espoons s||ced a|monds
! 2 teaspoons o||ve o||
! 1/2 cup chopped on|on
! 2 gar||c c|oves, m|nced
! 1 tab|espoon m|nced resh g|nger
! 2 teaspoons curry powder
! 1 cup |ow-sod|um ch|cken broth
! 1/2 cup chopped green on|ons
! Sa|t and Pepper



2. Toast a|monds by heat|ng |n a dry sk|||et over med|um-h|gh heat unt|| go|den,
about 2-3 m|nutes, shak|ng the pan requent|y, set as|de.

3. Heat o|| |n a |arge, h|gh-s|ded sk|||et over med|um heat.

4. Add on|on, gar||c and g|nger, saute 2 m|nutes. Add
curry powder, sa|t and pepper and st|r to coat.

5. Add ch|cken and broth. Br|ng to a bo||, reduce heat and
s|mmer 10-15 m|nutes.

6. Top ch|cken w|th green on|ons and toasted a|monds.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 320
! Prote|n: 44g
! Carbohydrates: 9g
! Fat: 12g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 64

Makes 4 Serv|ngs

! 2 Egg Wh|tes
! 1/2 cup A|| Bran Cerea|s (crushed)
! 1/2 cup Who|e Wheat Bread Crumbs
! 1 teaspoon Gar||c Powder
! 1 teaspoon On|on Powder
! Sa|t and Pepper


1. M|x together A|| Bran, bread crumbs, on|on and gar||c powder. Put m|x |n a
p|ate.

2. Put Egg Wh|tes |n a bow|

3. D|p the ch|cken |n the egg wh|tes then dredge |n the A|| Bran m|xture, coat|ng
comp|ete|y

4. P|ace ch|cken on a back|ng sheet ||ght|y coated w|th
cook|ng spray

5. Bake or 30 m|nutes at 350 Degrees F. or unt|| cooked
through.
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 254
! Prote|n: 44g
! Fat: 2g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 65

Makes 4 Serv|ngs

! 1/4 cup D||on mustard
! 1 tbsp resh pars|ey, chopped
! 1/2 teaspoon papr|ka


1. Preheat oven to 425 Degrees F.

2. Comb|ne mustard and pars|ey |n a bow|.

3. Arrange ch|cken breasts, sk|n-s|de up, |n a sha||ow bak|ng pan.

4. Brush w|th mustard m|xture. Spr|nk|e w|th papr|ka.

5. Bake 30 m|nutes, or unt|| cooked.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 204
! Prote|n: 42g
! Carbohydrates: 0g
! Fat: 4g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 66

Makes 8 Serv|ngs

! 8 Ch|cken Breasts (6oz each)
! 1 Cup Fat Free M||k
! 1 Cup L|me Ju|ce
! 1/2 Cup P|ce W|ne v|negar
! 2 Tab|espoons F|sh Sauce
! 3 Green On|ons, F|ne|y M|nced
! 2 C|oves Gar||c, F|ne|y M|nced
! 2 Teaspoons G|nger,
! 1 Tab|espoon Hot Sauce
! 1 Tab|espoon C||antro
! Sa|t and Pepper


1. Preheat oven to 375 degrees.

2. Comb|ne m||k, ||me |u|ce, r|ce w|ne v|negar, |sh sauce,
green on|ons, gar||c, g|nger, hot sauce, sa|t, pepper and
c||antro |n a sma|| m|x|ng bow| and m|x we|| to comb|ne.

3. P|ace ch|cken |n a |arge z|p top p|ast|c bag and pour
1/2 o mar|nade over ch|cken. Sea| bag and |et mar|nate
or 30 m|nutes.

4.Add rema|n|ng mar|nade to a med|um saucepan over
med|um heat. Br|ng to a bo|| and reduce to g|aze cons|s-
tency. P|ace about 1/4 cup o g|aze |n a separate bow|
and reserve.

5. P|ace ch|cken on a bak|ng sheet, brush w|th g|aze bake
or 25 m|nutes. Turn ch|cken over and generous|y brush
w|th g|aze dur|ng cook|ng t|me.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 244
! Prote|n: 46g
! Carbohydrates: 6g
! Fat: 4g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 67

Makes 4 Serv|ngs

! 1 tab|espoon resh |emon |u|ce
! 1 cup p|a|n |ow-at yogurt
! 1/2 cup chopped resh m|nt
! 1 tab|espoon m|nced resh g|nger
! 3 c|oves gar||c, m|nced
! 1/2 teaspoon cum|n
! 1/2 teaspoon ch||| powder
! Sa|t and Pepper


1. Comb|ne yogurt, |emon |u|ce, m|nt, g|nger, gar||c, cum|n, ch||| powder, sa|t
and pepper |n a sma|| m|x|ng bow| and m|x we||.

2. P|ace ch|cken breasts |n a |arge z|p top p|ast|c bag and
pour mar|nade over ch|cken. Sea| bag and |et mar|nate or
24 hours

3. Preheat oven to 375 degrees.

4. P|ace ch|cken on a bak|ng sheet and bake or 30 m|n-
utes.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 240
! Prote|n: 48g
! Carbohydrates: 3g
! Fat: 4g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 68

Makes 4 Serv|ngs

! 2 tbsp ||ght margar|ne
! 2 tbsp a|| purpose |our
! 1 red on|on, chopped
! 4 cups mushrooms, quartered
! 1 1/2 cups |ow-sod|um ch|cken broth
! 2 tbsp D||on mustard
! 1/2 cup Fat Free sour cream
! 3 tbsp resh pars|ey, chopped
! Sa|t and Pepper


1. P|ace |our |n a p|ate, add ch|cken and turn to coat we||.

2. ln |arge non-st|ck pan, me|t margar|ne over h|gh heat. P|ace ch|cken |n pan
and cook, turn|ng about 5 m|nutes to brown we|| on both
s|des.

3. St|r |n on|ons, mushrooms and any unused |our. Pe-
duce heat to med|um and cook, st|rr|ng, unt|| on|on |s
go|den brown, about 5 m|nutes.

4. ln sma|| bow|, wh|sk together ch|cken broth, sa|t pep-
per, and mustard. Pour m|xture |nto ry|ng pan and st|r.

5. Br|ng to bo||, reduce heat to s|mmer and cook about 5
m|nutes.

6. St|r |n sour cream and pars|ey and s|mmer or 2
add|t|ona| m|nutes.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 277
! Prote|n: 47g
! Carbohydrates: 2g
! Fat: 9g
"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 69
These qu|ck |avour|ng suggest|ons are su|tab|e or everyday eat|ng and w||| on|y re-
qu|re a ew th|ngs a|ready on hand |n most k|tchen cab|nets.

The best way to mar|nate ch|cken, |s too put |t |n a Z|p|oc Bag w|th the mar|nade and
|et mar|nate |n the r|dge or 12 hours or overn|ght.

Tobasco: Tobasco: Tobasco: Tobasco: Tabasco Sauce, Gar||c Powder, On|on Powder, and B|ack Pepper

lta||an: lta||an: lta||an: lta||an: Posemary, Bas||, Tarragon, stewed Tomatoes

Lemon Lemon Lemon Lemon- -- -Pepper: Pepper: Pepper: Pepper: Lemon Ju|ce and B|ack Pepper

Lemon Lemon Lemon Lemon- -- -D|||: D|||: D|||: D|||: Lemon Ju|ce, D||| and B|ack Pepper

v|na|grette: v|na|grette: v|na|grette: v|na|grette: Ba|sam|c v|negar and D||on Mustard

Sp|cy Tex Mex: Sp|cy Tex Mex: Sp|cy Tex Mex: Sp|cy Tex Mex: Sa|sa and Ch||| Powder

Gar||c & Pepper: Gar||c & Pepper: Gar||c & Pepper: Gar||c & Pepper: Gar||c Powder, m|nced Gar||c and B|ack Pepper

Lemon & Posemary: Lemon & Posemary: Lemon & Posemary: Lemon & Posemary: Lemon |u|ce, Posemary, Gar||c Powder

Honey BBQ Honey BBQ Honey BBQ Honey BBQ: Low-Carb Ketchup, Honey, Worcestersh|re Sauce, Lemon Ju|ce,
Hot Sauce

Orange G|nger Orange G|nger Orange G|nger Orange G|nger: Orange Ju|ce, Ped W|ne v|negar, G|nger, Orange Zest, Sa|t,
Pepper

Honey Mustard Honey Mustard Honey Mustard Honey Mustard: D||on Mustard, Wh|te W|ne v|negar, Soy Sauce, Honey, Gar||c

Korean Korean Korean Korean: Soy Sauce, Water, Stev|a, Lemon Ju|ce, On|on Powder, G|nger. Ped
Pepper F|akes, Gar||c, Ch|||

Ter|yak| Ter|yak| Ter|yak| Ter|yak|: Soy Sauce, Sherry, Stev|a, Mustard Powder, G|nger, Gar||c

Worcester Worcester Worcester Worcester- -- -Lemon Lemon Lemon Lemon: Lemon Ju|ce, O||ve O||, Worcestersh|re Sauce, Sa|t,
Thyme, Gar||c, Papr|ka

Ja|apeno Ja|apeno Ja|apeno Ja|apeno- -- -L|me L|me L|me L|me: Orange Ju|ce, L|me Ju|ce, Honey, Cum|n, Sa|t, Gar||c,
Chopped Ja|apeno Peppers

"#$%&'( 3* 92&$6#( 5(- :'.;%,<

Page 70
The Musc|eCook's Ch|||
Bee & Brocco|| St|r Fry
Bua|oa (Bua|o Meat Loa)
Bua|o (B|son) Burgers
Baked Meatba||s
Bee Strogano
Mex|can Bee & Potato Cassero|e
Or|enta| Bee St|r Fry
Sa|gon Bee & Nood|es
Southwest Bee
Bee Ter|yak|
Bee Cubano
Gr|||ed S|r|o|n Ter|yak|
Bee Bombs

71
72
73
7+
75
76
77
78
79
80
81
82
83
8+
London Bro||
Bee Fa||tas
Boeu Bourgu|gnon
Bee & Sp|nach Lasagna
S|ow-Cooked Poast
Poasted Peppercorn Tender|o|n
Lebanese Bee Kebabs
Gr|||ed Mar|nated Pork
BBQ Pu||ed Pork
D||on Pork Chops
Jama|can Pork
Puerto P|co Poasted Pork
Honey-Mustard Pork Chops
Ba|sam|c G|azed Pork Chops

85
86
87
88
89
90
91
92
93
9+
95
96
97
98

C#4 =#A/ : K&+'
C#>1-#;

Page 71

Makes 9 Cups


! 1.5 |bs o Ground Bua|o (B|son) or Extra Lean Ground Bee
! 1 d|ced On|on
! 1 d|ced Green Pepper
! Gar||c (3 c|oves, m|nced)
! 1 tbsp o Ch||| Powder
! 1 teaspoon o Turmer|c
! 2 Cans (15oz/can) o B|ack Beans
! 2 Cans (15oz/can) o D|ced Tomatoes (w|th |u|ce)
! 1 Can (14oz) o Low Sod|um Bee Broth
! 1/4 teaspoon o sa|t / 1 teaspoon o Pepper


1. ln a pan, Cook the Bua|o, Green Pepper, On|on, Gar||c or 5-6 m|nutes, unt||
|t |s a|most cooked

2. Transer everyth|ng |n a b|g cassero|e. Add Ch||| pow-
der, Turmer|c, Oregano, Beans, Tomatoes, Broth, sa|t and
pepper

3. Make |t bo||

4. Peduce |ntens|ty and st|r or 20 m|nutes unt|| |t reaches
wanted th|ckness
.

Nutr|t|ona| Facts

(Per Serv|ng - 1 Cup)

! Ca|or|es: 260
! Prote|n: 30g
! Fat: 4g
"#$%&'( 3* =#- >#5% ? :',6

Page 72

Makes 1 Serv|ng

! 1 teaspoon o||ve o||
! 3 cups brocco||
! 2 th|n|y s||ced carrot
! 1 on|on, cut |nto wedges
! 6 oz. s|r|o|n steak cut |nto str|ps
! 3 tbsp |ow sod|um ch|cken or bee broth
! 1 tbsp reduced sod|um soy sauce
! 1 teaspoon who|e wheat |our


1.Heat o||ve o|| |n a |arge sk|||et and add the prepared vegetab|es.

2.Cook, st|rr|ng unt|| vegg|es are cr|sp tender and on|ons
are browned. Put as|de.

3.St|r |n the bee str|ps, cook unt|| des|red doneness.

4.ln a sma|| bow|, comb|ne the rema|n|ng |ngred|ents,
st|rr|ng to d|sso|ve the |our, add to the bee m|xture and
cook st|rr|ng constant|y unt|| sauce th|ckens
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 554
! Prote|n: 58g
! Fat: 19g
"#$%&'( 3* =#- >#5% ? :',6

Page 73

Makes 6 Serv|ngs

! 2 |bs o Ground Bua|o (or Extra Lean Ground Bee)
! 1 teaspoon o o||ve o||
! 1 d|ced On|on
! 1 teaspoon o Gar||c (opt|ona|)
! 1/3 cup Dr|ed Tomatoes
! 1 cup o Who|e Wheat Bread Crumbs
! 1 Who|e Eggs
! 1/2 cup o Pars|ey
! 1/4 cup o Low Fat Parmesan
! 1/4 cup Sk|m M||k
! Sa|t and Pepper


1. Cook the On|on w|th O||ve O|| separate|y

2. M|x everyth|ng together |n a b|g bow|, add the cooked
on|ons

3. Put the m|x |n a b|g bak|ng pan

4. Bake at 375-400 F or about 30m|ns

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 411
! Prote|n: 46g
! Fat: 19g
"#$%&'( 3* =#- >#5% ? :',6

Page 74

Makes 4 Patt|es

! 1 |bs o Ground Bua|o
! 1 Tbsp o o||ve o||
! 1 chopped on|on
! 2 egg wh|tes
! 1/4 cup oat bran
! 1/4 cup cooked, mashed sweet potato
! 1 teaspoon oregano
! 1/2 teaspoon sea sa|t
! 1/2 teaspoon ground b|ack pepper


1. Heat o||ve o|| over med|um heat |n a sk|||et. Cook the on|on unt|| sot and
go|den. Set as|de.

2. Meanwh||e, |n a |arge bow|, m|x together egg wh|tes, oat bran, sweet potato,
oregano, sea sa|t and pepper.

3. St|r |n on|ons and b|son. M|x the |ngred|ents together
w|th c|ean hands unt|| |ust comb|ned. Take a handu| o
the meat and create 4 |at patt|es.

4. Gr||| the patt|es on each s|de unt|| the burgers reach
des|red doneness.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 143
! Prote|n: 22g
! Carbohydrates: 6g
! Fat: 2g
"#$%&'( 3* =#- >#5% ? :',6

Page 75

Makes 20 Meatba||s (4 x 5 meatba||s serv|ngs)

! 1 pound o Extra Lean Ground Bee or Ground Bua|o
! 1/2 cp o m|nced On|ons
! 2 Egg Wh|tes
! 1 Egg
! 1/2 cup Oat Bran
! 1 teaspoon Oregano
! 1/2 teaspoon Gar||c Powder
! 1 teaspoon o dr|ed Pars|ey
! 2 Tbsp o Sk|m M||k
! Sa|t and pepper


1. ln a |arge bow|, m|x a|| the |ngred|ents together

2. Shape Ba||s

3. Bake or 25 m|nutes at 375 Degrees F.

Nutr|t|ona| Facts

(Per Serv|ng -
5 meatba||s)
! Ca|or|es: 314
! Prote|n: 48g
! Carbohydrates: 8g
! Fat: 10g
"#$%&'( 3* =#- >#5% ? :',6

Page 76

Makes 5 Serv|ngs

! 1 pound o Lean Bee cubes
! 1 Tbsp |ne|y chopped On|on
! 1 pound s||ced Mushrooms
! 1/4 teaspoon Nutmeg
! 1/2 teaspoon dr|ed Bas||
! 1/4 cup Wh|te Cook|ng W|ne
! 1 cup o Low-Sod|um Bee Broth
! 1 cup p|a|n Low-Fat Yogurt
! Sa|t and Pepper


1. Heat 1 teaspoon o|| |n a non-st|ck sk|||et. Saute on|on or 2 m|nutes.

2. Add bee and saute or add|t|ona| 5 m|nutes. Turn to
brown even|y. Pemove rom pan and keep hot.

3. Add rema|n|ng o|| to pan, saute mushrooms.

4. Add bee and on|ons to pan w|th Nutmeg, Bas||. Sa|t
and Pepper. Then add bee broth and yogurt, gent|y st|r
|n.

5. Br|ng to bo||, reduce heat to s|mmer and cook about 5
to 7 m|nutes.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 307
! Prote|n: 42g
! Fat: 11g
"#$%&'( 3* =#- >#5% ? :',6

Page 77

Makes 3 Serv|ngs

! 1 pound o Lean Ground Bee
! 2 Green Pepper -- chopped
! 8 Sca|||ons -- s||ced
! 2 Tomatoes -- chopped
! 1 Tbsp Ch||| Powder
! 1 Tbsp ground Cum|n
! 1 Tbsp Gar||c Powder
! Sa|t and Pepper
! 2 Large Ped potatoes -- s||ced th|n
! 3/4 cup Low-Fat Cheddar Cheese -- shredded


1. ln a |arge non-st|ck pan, heat the o||, add the bee, green peppers and sca|-
||ons. Cook or 7-8 m|nutes, st|rr|ng as needed, unt|| the
bee |s browned and the vegetab|es are sot

2. Add tomatoes, sp|ces, sa|t and pepper, cook, st|rr|ng
as needed unt|| the |avours are b|ended, about |ve m|n-
utes.

3. ln a bak|ng d|sh, arrange a|ternate |ayers o the pota-
toes and bee m|xture. Cover w|th o|| and bake or 40
m|nutes.

4. Spr|nk|e the cheese on top and bake or 10 more m|n-
utes unt|| the potatoes are cooked through and the
cheese |s me|ted
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 396
! Prote|n: 39g
! Fat: 12g
"#$%&'( 3* =#- >#5% ? :',6

Page 78

Makes 3 Serv|ngs

! 1 pound o Lean Bee, cut |n s||ces
! 2 Tbsp. Low-Sod|um Soy Sauce
! 2 Tbsp. water
! 1 teaspoon Sesame O||
! 1 teaspoon m|nced resh Gar||c
! 1 teaspoon D||on Mustard
! 1 teaspoon resh G|nger
! 2 Ped Peppers, s||ced th|n
! 3 cups Brocco||
! 4 Sca|||ons, chopped
! 1/2 cup Pars|ey, chopped


1. ln a |arge bow|, m|x soy sauce, water, o||, gar||c, g|nger, mustard,

2. Add s||ced meat and st|r to coat. Set as|de.

|ng spray.

4. Cook Brocco|| and Pepper, st|rr|ng unt|| vegg|es are
cr|sp tender.

4.St|r |n the bee str|ps m|x and cook unt|| des|red done-
ness. Then add sca|||ons and pars|ey. St|r gent|y unt||
ready

Serve over converted or basmat| r|ce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 308
! Prote|n: 49g
! Fat: 8g
"#$%&'( 3* =#- >#5% ? :',6

Page 79

Makes 1 Serv|ng

! 6oz o Lean Bee, cut |n s||ces
! 1 cup o cooked Who|e Wheat Nood|es
! 1 teaspoon Poasted Peanut O||
! 1/3 cup water
! 2 cups Shredded Poma|ne Lettuce
! 1 Tbsp dry-roasted Peanuts, chopped
! Sa|t and Pepper


1. Heat wok or |arge sk|||et over h|gh heat. Coat w|th Peanut O||.

2. Add gar||c and st|r-ry 1 m|nute. Add bee and st|r-ry 3 m|nutes, unt|| browned
on a|| s|des, st|rr|ng constant|y.

3. Add 1/2 cup water and s|mmer 2 m|nutes. Pemove
rom heat and season to taste w|th sa|t and pepper.

4.P|ace nood|e |n a p|ate. Top w|th |ettuce and then bee
m|xture. Spr|nk|e peanuts over top and serve.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 449
! Prote|n: 48g
! Fat: 13g
"#$%&'( 3* =#- >#5% ? :',6

Page 80

Makes 3 Serv|ngs

! 1 pound o Lean Bee cubes
! 1 cup B|ack Beans
! 1 cup Corn
! 1 Ped Pepper, d|ced
! 1 On|on, d|ced
! 1 cup Tomatoes, d|ced
! 1 teaspoon Ch||| Powder
! 1 teaspoon Cum|n
! 1/4 teaspoon On|on Powder
! 1 Tbsp. Ped W|ne v|negar
! Sa|t and Pepper


1. Heat 1 teaspoon o|| |n a non-st|ck sk|||et. Saute on|on and red pepper or 2
m|nutes

2. Add bee and saute or add|t|ona| 5 m|nutes. Turn to
brown even|y

3. Add beans, corn, tomatoes, cum|n, ch||| powder, on|on
powder and v|negar

4. Season w|th sa|t and pepper

5. Peduce heat and cook about 5 more m|nutes.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 328
! Prote|n: 42g
! Fat: 8g
"#$%&'( 3* =#- >#5% ? :',6

Page 81

Makes 3 Serv|ngs

! 1 pound o Lean Bee, cut |n s||ces
! 12oz o D|et G|nger A|e Soda
! 1/2 cup o L|ght Ter|yak| Sauce
! 1 teaspoon Ped Pepper F|akes
! 2 Sca|||ons, s||ced
! 1 teaspoon o Sesame O||
! 1 teaspoon Cornstarch
! Sa|t and Pepper


1. Comb|ne g|nger a|e, ter|yak| sauce, red pepper |akes sca|||ons, gar||c, corn
starch |n a b|g bow|

2. P|ace bee s||ces |n a |arge z|p top p|ast|c bag and pour
mar|nade over the bee. Sea| bag and |et mar|nate or 12
hours or overn|ght.

.3. Heat sesame o|| |n a non-st|ck sk|||et. Cook bee str|ps
or 5 m|nutes, turn to brown even|y.

4. Peduce heat and pour 1/2 cup o the mar|nade. S|m-
mer or 2 m|nutes or unt|| sauce t|ckens

Serve over P|ce or Steamed vegg|es

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 393
! Prote|n: 44g
! Carbohydrates: 9g
! Fat: 9g
"#$%&'( 3* =#- >#5% ? :',6

Page 82

Makes 4 Serv|ngs

! 1.5 pound o Extra Lean Ground Bee
! 4 Sca|||ons, |ne|y chopped
! 10 Green o||ves, chopped
! 1 1/4 cups Tomato Sauce
! 1/4 cup Pa|s|ns
! 2 Tbsp Capers
! 3 Gar||c c|oves, m|nced
! 1 teaspoon Cum|n
! 2 Tbsp O||ve O||
! Sa|t and Pepper


1. ln a |arge bow|, comb|ne the bee, green pepper, sca|-
||ons, o||ves, tomato sauce, ra|s|ns,capers, gar||c, cum|n,
and oregano. Cover, and set as|de or 20 m|nutes.

2. Heat the o|| |n a |arge, deep sk|||et over med|um heat.

3. Add the bee m|xture and cook or about 5 m|nutes,
break|ng |t up w|th a spoon, unt|| the bee |s brown.

4. Season w|th the sa|t and b|ack pepper and cook or an-
other 10 m|nutes , st|rr|ng occas|ona||y.

Serve over Brown P|ce
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 338
! Prote|n: 49g
! Fat: 10g
"#$%&'( 3* =#- >#5% ? :',6

Page 83

Makes 4 Serv|ngs

! 4 (Four) 6-oz S|r|o|n Steaks
! 1/3 cup o Low-Sod|um Soy Sauce
! 3 Tbsp o Brown Sp|enda
! 1 Gar||c c|ove, m|nced
! 1 Tbsp o G|nger
! 1/2 teaspoon Crushed Ped Pepper
! 2 Tbsp P|ce W|ne v|negar
! Sa|t and Pepper


1. ln a sma|| saucepan, over med|um heat, comb|ne the soy sauce, brown
sp|enda, v|negar, g|nger, gar||c and red pepper

2. Br|ng to a bo|| and cook 5 m|nutes

3. Pemove rom the heat and coo| comp|ete|y, about 15
m|nutes. Then, transer the sauce |n a |arge bow|

4. Add the steaks and |et mar|nate or 30 m|nutes

5. Gr||| steaks unt|| des|red doneness

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 238
! Prote|n: 43g
! Carbohydrates: 3g
! Fat: 6g
"#$%&'( 3* =#- >#5% ? :',6

Page 84

Makes 4 Serv|ngs (4 Stued Pepper)

! 8oz Extra Lean Ground Bee
! 4 Peppers (green, red or ye||ow, your cho|ce)
! 1 cup o cooked Brown P|ce
! 1 On|on, chopped
! 1/4 cup Green Peas (rozen)
! 1/4 cup grated Parmesan
! 2 Tbsp Tomato Paste
! 1/2 cup Tomato Sauce
! 1/2 teaspoon Sage
! 1 teaspoon Bas||
! 1 teaspoon Thyme
! 1/2 teaspoon Crushed Ped Pepper
! 2 Tbsp P|ce W|ne v|negar


1. ln a |arge bow|, comb|ne bee, r|ce, on|on, peas,
cheese, tomato paste, gar||c, thyme, bas||, and sage.

2. Cut tops o peppers and seed them. Stu peppers
w|th the m|xture and stand them |n a bak|ng d|sh

3. Pour tomato sauce over the peppers, and add enough
water so that the ||qu|d comes about 1/4 up the s|des o
the peppers

4. Cover w|th o|| and bake at 350 Degrees F. or 30
m|nutes

5. ncover and cook or another 20 m|nutes. Let coo|
beore serv|ng
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 228
! Prote|n: 16g
! Fat: 6g
"#$%&'( 3* =#- >#5% ? :',6

Page 85

Makes 4 Serv|ngs

! 4 (Four) 6-oz S|r|o|n Steaks
! 1/2 cup Dry Ped W|ne
! 1 Gar||c c|ove, m|nced
! 1 Tbsp o G|nger
! 1 Tbsp Posemary
! Sa|t and Pepper


1. ln a sma|| bow|, comb|ne the dry w|ne, gar||c, g|nger, rosemary, sa|t and
pepper

2. P|ace steaks |n a b|g z|p|oc bag and pour the mar|nade |n the bag

3. Shake to coat and |et mar|nate |n the r|dge or 12 hours
or overn|ght

5. Gr||| steaks unt|| des|red doneness

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 208
! Prote|n: 43g
! Carbohydrates: 0g
! Fat: 4g
"#$%&'( 3* =#- >#5% ? :',6

Page 86

Makes 8 Serv|ngs (8 Fa||tas)

! 1 pound Bee Tender|o|n, cut |n st|ps
! 1 |arge Span|sh On|on, cut |nto th|n wedges
! 1 |arge Green Pepper, cut |nto th|n str|ps
! 1 |arge sweet Ped Pepper, cut |nto th|n str|ps
! 1/3 cup Low-Sod|um Ch|cken Broth
! 1/4 cup L|me Ju|ce
! 2 Tbsp Low-Sod|um Soy Sauce
! 2 teaspoons Honey
! 2 teaspoons Cornstarch
! 1 teaspoon m|nced Gar||c
! 1/2 teaspoon ground Cum|n
! 8 sma|| Who|e Wheat Tort|||as
! 2 cups shredded |ea |ettuce
! 1 cup Guacamo|e (see rec|pe |n the Sa|ads, Soups & S|des sect|on)
! 1 cup Sa|sa


1. Cook the bee str|ps |n a |arge non-st|ck sk|||et. Set
as|de

2. ln the same sk|||et over med|um heat. Add the on|ons,
green peppers, and red peppers. Cook, st|rr|ng occas|on-
a||y, or 7-8 m|nutes, or unt|| tender.

3. ln a sma|| bow|, comb|ne the broth, ||me |u|ce, soy
sauce, honey, cornstarch, gar||c, and cum|n, m|x we|| to
d|sso|ve the cornstarch. Add to the sk|||et and st|r con-
stant|y or 1 to 2 m|nutes, or unt|| s||ght|y th|ckened. Add
the bee and st|r to comb|ne.
5. M|crowave the tort|||as or or 1 m|nute, or unt|| warm.

6. D|v|de the bee m|xture and |ettuce among the tort|||as. Top w|th the guaca-
mo|e and sa|sa. Po|| up the tort|||as to enc|ose the ||||ng

Nutr|t|ona| Facts

(Per Serv|ng - 1 Fa||ta)

! Ca|or|es: 257
! Prote|n: 20g
! Fat: 9g
"#$%&'( 3* =#- >#5% ? :',6

Page 87

Makes 8 Serv|ngs

! 1.5 pounds Bee Stew Meet, cubed
! 1/4 cup A|| Purpose F|our
! 2 Tbsp O||ve O||
! 2 m|nced On|ons
! 1 Mushrooms, quartered
! 3 c|oves Gar||c, m|nced
! 3 cups Ped Cook|ng W|ne
! 4 cups Low-Sod|um Bee Both
! 1/4 cup Tomato Paste
! 1 teaspoon Pure Cocoa Powder
! 2 Bay Leaves
! 1 cup Baby Carrots, ha|ved
! 1/4 cup chopped resh Pars|ey
! Sa|t and Pepper


1. ln a Z|p|oc p|ast|c bag, comb|ne the |our, sa|t, and
pepper. Add the bee, sea| the bag, and toss to coat we||.

2. Heat 1 tab|espoon o the o|| |n a |arge saucepan over
med|um-h|gh heat. Add the bee |n batches to prevent
overcrowd|ng, and cook, st|rr|ng requent|y, or 5 m|nutes,
or unt|| browned. Pemove to a p|ate and repeat w|th re-
ma|n|ng bee.

3. Add the rema|n|ng 1 tab|espoon o o|| to the pan. Add
the on|ons, mushrooms, and gar||c. Cook, st|rr|ng oten,
or 10 m|nutes, or unt|| ||ght|y browned.

4. Add the w|ne, broth, tomato paste, cocoa, bay |eaves,
and bee. Br|ng to a bo||. Peduce the heat to |ow, cover,
and s|mmer or 1 1/2 hours.

5. Add the carrots and s|mmer, covered, or 40 m|nutes, or unt|| the bee and
vegetab|es are tender. D|scard the bay |eaves. Spr|nk|e w|th the pars|ey.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 244
! Prote|n: 25g
! Fat: 8g
"#$%&'( 3* =#- >#5% ? :',6

Page 88

Makes 8 Serv|ngs

! 1 pound Extra Lean Ground Bee
! 2 cup Fat Free P|cotta Cheese
! 2 b|g handu|s o Sp|nach
! 1/2 teaspoon ground nutmeg
! 1 teaspoon crushed red-pepper |ake
! 1 box o Who|e Wheat Lasagna Nood|es (cooked)
! 3 cups o Tomato Sauce (your cho|ce o sauce)
! 1 teaspoon Bas||
! 1 1/3 cup Low-Fat Mozzare||a
! Sa|t and Pepper


1. Preheat the oven to 375F. Coat bak|ng d|sh w|th non-st|ck spray.

2. M|crowave sp|nach or about a m|nute unt|| they soten

2. ln a med|um bow|, comb|ne the r|cotta, sp|nach, b|ack
pepper, sa|t, bas|| and nutmeg. M|x we||.

3. P|ace a |arge no-st|ck sk|||et over med|um heat unt|| hot.
Crumb|e the bee |nto the sk|||et. Cook, or 5 m|nutes, or
unt|| the meat |s no |onger p|nk. Add the pepper |akes

4. Layer the bottom o the prepared bak|ng d|sh w|th 3 o
the |asagna nood|es (must be cooked). Top w|th 1 cup o
the tomato sauce and 1/3 o the bee. Spread the r|cotta
m|xture over the bee and spr|nk|e w|th 1/3 cup o the
mozzare||a.

5. Top w|th a |ayer o nood|es. Pepeat the operat|on 2
t|mes. Cover the |ast |ayer o nood|es w|th 1/3 o mozzare||a
.
6.Cover w|th o|| and bake or 20 to 25 m|nutes, or unt|| bubb||ng and heated
through.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 290
! Prote|n: 27g
! Fat: 6g
"#$%&'( 3* =#- >#5% ? :',6

Page 89

Makes 8 Serv|ngs

! 2 pounds Bee Poast (Top Pound)
! 3 Tbsp O||ve O||
! 2 On|ons, chopped
! 1 Carrot, chopped
! 2 Gar||c C|oves, m|nced
! 1 can P|um Tomatoes (w|th |u|ce)
! 1/2 cup Dry Ped W|ne
! 1 teaspoon Sage
! 1 teaspoon Posemary
! 1 cup Low-Sod|um Bee Broth
! Sa|t and Pepper


1. P|ace the roast |n a S|ow-Cooker.

2. ln a b|g bow|, m|x a|| the other |ngred|ents.

2. Pour the m|xture |n the s|ow cooker

3. Cook the Poast or 4 hours or unt|| cooked. Turn the
meat occas|ona||y, test doneness w|th a ork.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 190
! Prote|n: 20g
! Carbohydrates: 5g
! Fat: 9g
"#$%&'( 3* =#- >#5% ? :',6

Page 90

Makes 6 Serv|ngs

! 1.5 pound Bee Tender|o|n
! 2 Tbsp O||ve O||
! 2 Gar||c C|oves, quartered
! 1 Tbsp B|ack Peppercorns
! 1 teaspoon Sage
! 1 teaspoon Thyme
! Sa|t


1. Preheat the oven at 425 Degrees F.

2. W|th a sma|| kn|e, make sma|| |nc|s|ons |n the ten-
der|o|n and |nsert a p|ece o gar||c |n each |nc|s|on.

3. Pub the tender|o|n w|th the o||ve o||

4. ln a bow|, m|x together sa|t, peppercorn, sage, thyme
and rosemary

5. Pat the m|xture on a|| s|de o the tender|o|n

6. P|ace the tender|o|n |n a roast|ng pan and roast or 10
m|nutes.

7. Peduce heat to 350 degrees F. and roast or another
20-25 m|nutes

8. Wa|t 15 m|nutes beore s||c|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 208
! Prote|n: 24g
! Carbohydrates: 1g
! Fat: 12g
"#$%&'( 3* =#- >#5% ? :',6

Page 91

Makes 4 Serv|ngs

! 1 pound Bee Tender|o|n, cut |nto cubes
! 4 Tbsp O||ve O||
! 2 Tbsp Lemon Ju|ce
! 1 teaspoon Lemon Zest
! 1 On|on, chopped
! 1 teaspoon Fresh M|nt
! 1/2 teaspoon Papr|ka
! 1 teaspoon Cum|n
! 1 teaspoon Thyme
! 1 Bay Lea
! 1/2 teaspoon Cayenne Pepper
! Fresh Pars|ey, chopped


1. ln a ood processor or b|ender, puree on|on, o||, gar||c,
|emon |u|ce and zest, m|nt, paprr|ka, cum|n, thyme, bay
|ea and cayenne.

2. ln a b|g Z|p|oc bag, comb|ne bee cubes and m|xture,
coat|ng the bee comp|ete|y. Let mar|nate |n the r|dge
overn|ght

3. Dra|n the mar|nade |n a saucepan, and br|ng to a bo||

4. Gr||| the bee unt|| des|red doneness, coat|ng w|th mar|-
nade when turn|ng the bee.

5. Serve w|th the rema|n|ng mar|nade |n a bow|

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 212
! Prote|n: 25g
! Fat: 12g
"#$%&'( 3* =#- >#5% ? :',6

Page 92

Makes 4 Serv|ngs

! 4 (our) 6oz Bone|ess Pork Tender|o|ns
! 1 Tbsp O||ve O||
! 2 Tbsp Papr|ka
! 1 Tbsp Gar||c Powder
! 1 teaspoon D|||
! 3 Tbsp Worcestersh|re Sauce
! 2 Tbsp Ped W|ne v|negar
! Sa|t and Pepper


1. ln a bow|, comb|ne papr|ka, gar||c, d|||, Worcestersh|re sauce, v|negar, sa|t
and pepper

2. P|ace tender|o|ns |n a b|g Z|p|oc bag and pour the
mar|nade on top. Pub both s|des o pork w|th m|xture. Pe-
r|gerate or 20-30 m|nutes.

3. ln a non-st|ck pan, coated w|th o||ve o||, gr||| pork or 5
m|nutes each s|de or unt|| des|red doneness, coat|ng w|th
mar|nade when turn|ng

Qu|ck T|p: Qu|ck T|p: Qu|ck T|p: Qu|ck T|p:

Serve w|th sauteed On|ons

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 291
! Prote|n: 47g
! Carbohydrates: 1g
! Fat: 11g
"#$%&'( 3* =#- >#5% ? :',6

Page 93

Makes 4 Serv|ngs

! 4 (our) 6oz Bone|ess Pork Tender|o|ns
! 1 Tbsp O||ve O||
! 1 On|on, chopped
! 2/3 cup |ow-carb Ketchup (He|nz One-Carb)
! 1 Tbsp c|der v|negar
! 1 Tbsp mo|asses
! 1 teaspoon o Stev|a
! 2 teaspoons Mustard Powder
! 1 teaspoons Gar||c Powder
! 1 teaspoon Worcestersh|re Sauce
! 1.5 cups Low-Sod|um Ch|cken Broth
! Pepper


1. Heat the o|| |n a |arge saucepan over med|um-h|gh
heat. Add the pork |o|n and brown, turn|ng occas|ona||y,
or 5 m|nutes.

2. Add the on|on, ketchup, v|negar, mo|asses, stev|a,
mustard powder, gar||c powder, Worcestersh|re sauce,
b|ack pepper, and broth.

3. St|r the m|xture we|| to comb|ne and br|ng to a bo|| over
med|um-h|gh heat. Peduce the heat to |ow, cover, and
s|mmer, st|rr|ng occas|ona||y, or 90 m|nutes.

4. ncover the saucepan and s|mmer or 10 more m|n-
utes, or unt|| the sauce has th|ckened s||ght|y and the pork
|s very tender. Pemove rom the heat.

5. Pu|| the pork |nto shreds w|th two orks and serve.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 315
! Prote|n: 47g
! Carbohydrates: 7g
! Fat: 11g
"#$%&'( 3* =#- >#5% ? :',6

Page 94

Makes 4 Serv|ngs

! 4 (our) 6oz Pork Chops
! 4 teaspoons D||on Mustard
! 2 cups Ped Cabbage, chopped
! 2 App|es, grated
! 2 Tbsp Cano|a O||
! 1 Tbsp G|nger
! 1/2 teaspoon C|nnamon
! 1/4 teaspoon ground C|oves
! 1 Tbsp Pure Map|e Syrup
! 2 teaspoons App|e C|der v|negar
! Sa|t


1. Brush both s|des o pork chops w|th mustard and set as|de. Toss cabbage,
grated app|es, and sa|t |n |arge bow|.

2. ln |arge sk|||et w|th ||d, warm 1 Tbsp o the o|| over me-
d|um |ow heat. Add g|nger, c|nnamon, and c|oves. St|r 10
to 15 seconds unt|| ragrant. Add cabbage app|e m|xture
and map|e syrup. St|r, reduce heat to |ow, cover, and
cook unt|| |ngred|ents are sot and cooked through,.

3. Meanwh||e, heat rema|n|ng o|| |n another sk|||et over
med|um h|gh heat and cook pork.

4. Pemove cover rom cabbage, st|r |n v|negar, and ra|se
heat to med|um. Cook or about 5 m|nutes unt|| ||qu|d
most|y evaporates. Serve each chop w|th a mound o
cabbage.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 356
! Prote|n: 45g
! Fat: 12g
"#$%&'( 3* =#- >#5% ? :',6

Page 95

Makes 4 Serv|ngs

! 4 (our) 6oz Pork Chops
! 1 cup Orange Ju|ce
! 1 cup chopped On|ons
! 1 Green Pepper, d|ced
! 1 Ped Pepper, d|ced
! 1 teaspoon Cornstarch
! 1/4 cup App|e Ju|ce
! 1 Tbsp Gar||c, m|nced
! 1/4 teaspoon Cum|n
! 2 Sca|||ons, m|nced
! Sa|t and Pepper


1. Coat a no-st|ck sk|||et w|th cook|ng spray and p|ace over med|um-h|gh heat.
Cook pork chops 3 m|nutes each s|de or unt|| browned.
Transer the pork to a p|ate

2. Add the orange |u|ce to the sk|||et. Br|ng to a bo||,
scrap|ng to |oosen any browned b|ts rom the bottom.
Add the on|ons, red and green peppers. Cook, st|rr|ng, or
5 m|nutes, or unt|| the vegetab|es soten.

3. P|ace the cornstarch |n a sma|| bow|. Add the app|e
|u|ce, gar||c, cum|n, pepper and sa|t. Add to the sk|||et.
Cook, st|rr|ng, or 3 m|nutes, or unt|| the sauce th|ckens.
Serve over the pork. Spr|nk|e w|th the sca|||ons.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 280
! Prote|n: 45g
! Fat: 4g
"#$%&'( 3* =#- >#5% ? :',6

Page 96

Makes 4 Serv|ngs

! 1.5 pounds Pork Tender|o|n
! 1/2 cup Orange Ju|ce
! 2 Tbsp Orange Zest
! 4 teaspoons O||ve O||
! 1 Ja|apeno Pepper
! 1 teaspoon Cum|n
! Sa|t and Pepper


1. ln a bow|, comb|ne Orange |u|ce, zest, o||, |a|ap|no pepper, gar||c, cum|n, sa|t
and pepper

2. P|ace tender|o|ns |n a b|g Z|p|oc bag and pour the mar|nade on top. Pub both
s|des o pork w|th m|xture. Per|gerate or 12 hours or
overn|ght.

3. Preheat oven at 425 degrees F. Prepare a roast|ng pan,
coated w|th cook|ng spray

4. P|ace tender|o|n |n the pan, cover w|th the rema|n|ng
mar|nade and roast or 5 m|nutes

5. Peduce heat to 350 degrees F. and roast or another
20 m|nutes. Let stand 5 m|nutes beore cutt|ng.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 269
! Prote|n: 43g
! Carbohydrates: 4g
! Fat: 9g
"#$%&'( 3* =#- >#5% ? :',6

Page 97

Makes 4 Serv|ngs

! 4 (our) 6oz Bone|ess Pork Chops
! 1/4 cup D||on Mustard
! 4 teaspoons Honey
! 1 teaspoon Ped W|ne v|negar
! Sa|t and Pepper


1. ln a sma|| saucepan over |ow heat, heat the honey unt|| |t ||que|es, then st|r |n
the mustard, v|negar, sa|t and pepper. Coo| to room temperature

2. P|ace the pork chops |n a b|g Z|p|oc bag and pour the mar|nade on top. Pub
both s|des o pork w|th m|xture. Per|gerate or 12 hours or overn|ght.

3. ln a non-st|ck pan, gr||| pork or 5 m|nutes each s|de or
unt|| des|red doneness, coat|ng w|th mar|nade when turn-
|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 251
! Prote|n: 45g
! Carbohydrates: 2g
! Fat: 7g
"#$%&'( 3* =#- >#5% ? :',6

Page 98

Makes 4 Serv|ngs

! 4 (our) 6oz Bone|ess Pork Chops
! 1/4 cup Ba|sam|c v|negar
! 2 teaspoons Honey
! 1 Tbsp Worcestersh|re Sauce
! 2 teaspoons D||on Mustard
! 1 Tbsp Cano|a O||
! Sa|t and Pepper


1. ln a sma|| bow|, comb|ne v|negar, |emon |u|ce, Worcestersh|re sauce, honey,
mustard, sa|t and pepper

2. P|ace the pork chops |n a b|g Z|p|oc bag and pour the
mar|nade on top. Pub both s|des o pork w|th m|xture. Pe-
r|gerate or 20-30 m|nutes

3. ln a non-st|ck pan, coated w|th cano|a o||, gr||| pork or
5 m|nutes each s|de or unt|| des|red doneness, coat|ng
w|th mar|nade when turn|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 244
! Prote|n: 45g
! Carbohydrates: 7g
! Fat: 4g
"#$%&'( 3* =#- >#5% ? :',6

Page 99
C|ass|c Tuna Me|t Patt|es
Posemary Mar|nated Sa|mon
Sa|mon Burgers
Gr|||ed B|ueberry Sa|mon Steaks
Sa|mon Fr|ttata
Wa|nut Crusted Sa|mon
Sun Dr|ed Tomato Sa|mon
Baked Oregano Sa|mon
Sa|mon a |a Creme
Creo|e T||ap|a
C|trus Baked T||ap|a
Jerk T||ap|a w|th Asparagus
Med|terranean T||ap|a
100
101
102
103
104
105
106
107
108
109
110
111
112
A|mond Crusted T||ap|a
Poached Ha||but
Provenca| Ha||but
Herb-Crusted Ha||but
New Eng|and Crab Cakes
He||as Shr|mp (Greek)
Gr|||ed Shr|mp & C||antro Sa|sa
Ca|un Shr|mp
Turkey Bacon Wrapped Sca||ops
Lemon Mar|nated Sca||ops
15 Qu|ck and Easy Stra|ght Out O
the Can Tuna Pec|pes
113
114
115
116
117
118
119
120
121
122
123

61;" : L#AJ&&4
C#>1-#;

Page 100

Makes 2 Serv|ngs

! 16oz. can tuna, dra|ned
! 1 egg wh|te, beaten
! 2 tab|espoon o oatmea|
! 2 tab|espoon o on|on, d|ced (or 1/4 teaspoon o on|on powder)
! 1/4 teaspoon gar||c powder
! sa|t & pepper


1. M|x a|| |ngred|ents together |n a sma|| bow|

2. Heat a sma|| non-st|ck ry|ng pan over med|um heat and spray w|th non-st|ck
cook|ng spray

3. Make two sma|| patt|es and cook unt|| both s|des are brown

you can top the patt|es w|th at ree cheese

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 144
! Prote|n: 25g
! Carbohydrates: 4g
! Fat: 2g
"#$%&'( 3* @&82 ? "#57''-

Page 101

Makes 4 Serv|ngs

! 4 (our) 6oz Sa|mon Steaks
! 1 Tbs. |emon |u|ce
! 1/2 tsp. rosemary, crumb|ed, or 2 tsp. resh, chopped
! 1 Tbs. p|us 1 tsp. o||ve o||


1. Comb|ne a|| |ngred|ents, except sa|mon, and pepper to taste |n a bow|.

2. Pour m|x |nto the bottom o a sma|| bak|ng d|sh.

3. Add sa|mon steaks and turn to coat. Mar|nate 15 m|nutes.

4. Wrap each steak |n a|um|num o||

5. Bake or about 20m|ns at 350 degrees F

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 226
! Prote|n: 34g
! Carbohydrates: 0g
! Fat: 10g
"#$%&'( 3* @&82 ? "#57''-

Page 102

Makes 2 Serv|ngs

! 1 can canned Sa|mon
! 1 Egg
! 1/2 cup Bread Crumbs
! 1 Tbsp O||ve O||
! 1 teaspoon D||on mustard
! 1 Tbsp o Lemon Ju|ce


1. Dra|n ||qu|d rom sa|mon

2. ln a bow|, m|x egg, on|on, bread crumbs, mustard, |emon |u|ce and sa|mon
together

3. Make |nto 2 patt|es

4. ln a ry|ng pan, heat o||ve o||. P|ace patt|es |n pan.
Brown on each s|de, turn|ng gent|y. Dra|n on paper
towe|s and serve.


De||c|ous w|th ||ght cream cheese and 2 sma|| who|e
wheat buns

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 348
! Prote|n: 39g
! Fat: 16g
"#$%&'( 3* @&82 ? "#57''-

Page 103

Makes 4 Serv|ngs

! 4 Sa|mon Steaks (6oz each)
! 1 Tbsp O||ve O||
! 1/4 cup Ba|sam|c v|negar
! 2 Tbsp o Orange Zest
! 1 teaspoon o Honey
! 1 Tbsp Who|e Wheat F|our
! 3/4 cup o Low-Sod|um Ch|cken Broth
! 1 cup resh B|ueberr|es
! 2 tsp chopped Ch|ves


1. Pour 1/2 cup o ch|cken broth, v|negar, orange zest, and honey |nto a sauce-
pan. Br|ng to a bo|| over h|gh heat, and then reduce heat to med|um.

2. D|sso|ve |our |n 1/4 cup o ch|cken broth, and st|r |nto
the s|mmer|ng sauce. Cook and st|r unt|| the sauce th|ck-
ens. St|r |n the b|ueberr|es and ch|ves, and keep warm
over |ow heat.

3. Preheat gr||| to med|um h|gh heat.

4. ln a |arge sk|||et, coated w|th o||ve o||, cook sa|mon or
about 4 m|nutes per s|de. Serve w|th b|ueberry sauce.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 314
! Prote|n: 34g
! Carbohydrates: 4g
! Fat: 18g
"#$%&'( 3* @&82 ? "#57''-

Page 104

Makes 1 Serv|ng

! 4oz Sa|mon, cooked
! 1 Tbsp O||ve O||
! 1/4 cup On|ons, chopped
! 6 Egg Wh|tes
! 1 Egg
! 2 Tbsp Fat Free M||k
! 1 Tbsp Fat Free Cream Cheese
! Sa|t and Pepper


1. Preheat the oven to 350 degrees F.

2. Heat o||ve o|| |n an oven-sae sk|||et over med|um heat. Add on|on, and sea-
son w|th a ||tt|e sa|t and pepper. Cook, st|rr|ng unt|| trans|ucent. Add the
sa|mon and red pepper, cook and st|r br|e|y to re|ease
the |avours.

3. ln a med|um bow|, wh|sk together the eggs and m||k.
Pour over the sa|mon and on|on, and st|r gent|y. Scatter
cream cheese over the top. Cook over med|um heat
w|thout st|rr|ng, unt|| the edges appear |rm.

4. P|ace the sk|||et |n the preheated oven, and bake or 20
m|nutes, or unt|| n|ce|y browned and pued. F||p onto a
serv|ng p|ate, and en|oy.
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 347
! Prote|n: 50g
! Carbohydrates: 3g
! Fat: 15g
"#$%&'( 3* @&82 ? "#57''-

Page 105

Makes 4 Serv|ngs

! 4 Sa|mon F||ets (6oz each)
! 1 Tbsp O||ve O||
! 1/4 cup Wa|nuts, crushed
! 1 p|nch o C|nnamon


1. ln a bow|, m|x wa|nuts and c|nnamon

2. Coat sa|mon ||ets w|th wa|nut-c|nnamon m|xture. .

3. ln a non-st|ck pan, coated w||| o||ve o||, cook sa|mon on both s|des or 5 m|n-
utes or unt|| the |sh beg|ns to |ake

Serve w|th Green Sa|ad

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 319
! Prote|n: 34g
! Carbohydrates: 3g
! Fat: 19g
"#$%&'( 3* @&82 ? "#57''-

Page 106

Makes 4 Serv|ngs

! 4 Sa|mon F||ets (6oz each), cooked
! 1 Tbsp O||ve O||
! 1/4 cup Sun Dr|ed Tomatoes
! 1 teaspoon Dr|ed Pars|ey
! Sa|t and Pepper


1. Cook sa|mon separate|y (ln the oven, wrapped |n a|um|num o||, at 350 de-
grees F or 30 m|nutes)

2. ln a ood processor or b|ender, comb|ne the sun-dr|ed tomatoes, gar||c, sa|t,
and pepper. Pu|se unt|| a smooth paste orms.
.

3. nwrap the sa|mon once cooked. Top w|th the sun-
dr|ed-tomato m|xture and serve.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 301
! Prote|n: 34g
! Carbohydrates: 3g
! Fat: 17g
"#$%&'( 3* @&82 ? "#57''-

Page 107

Makes 4 Serv|ngs

! 4 Sa|mon F||ets (6oz each), cooked
! 1 Tbsp L|ght Margar|ne
! 1 teaspoon chopped Pars|ey
! Sa|t and Pepper


1. Preheat the oven to 375F.

2. Coat a bak|ng d|sh w|th o||. Arrange the |sh |n the d|sh and turn to coat w|th
the o||. Spr|nk|e w|th the |emon |u|ce, oregano, sa|t, and pepper. Dot w|th the
margar|ne and cover w|th o||.

3. Bake or about 25 m|nutes. Serve topped w|th the pan
|u|ces and pars|ey.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 347
! Prote|n: 34g
! Carbohydrates: 1g
! Fat: 23g
"#$%&'( 3* @&82 ? "#57''-

Page 108

Makes 4 Serv|ngs

! 4 Sa|mon F||ets (6oz each)
! 3/4 Low-Sod|um Ch|cken Broth
! 1 Tbsp Water
! 1.5 teaspoons Wh|te Cook|ng W|ne
! 1 Tbsp unb|eached a||-purpose F|our
! 12 Cherry Tomatoes, ha|ved
! 1 Sca|||on, chopped


1. Heat 3/4 cup ch|cken broth |n a deep sk|||et over med|um-h|gh heat. Add the
w|ne and br|ng to a bo||. P|ace the sa|mon |n the pan.

2. Peduce the heat to med|um, cover, and cook or 10 m|nutes, or unt|| the |sh
|s opaque. Pemove the sa|mon rom the pan. P|ace the sa|mon on a serv|ng
p|atter.

3. lncrease the heat to h|gh and br|ng the broth m|xture to
a bo||.

4. Meanwh||e, |n a sma|| bow|, comb|ne the |our and 1
tab|espoon water. Gradua||y add to the broth m|xture, be-
|ng careu| that |umps do not orm. Add the tomatoes and
cook or 2 m|nutes, or unt|| th|ckened. Pour the sauce
over the sa|mon and top w|th the sca|||on.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 287
! Prote|n: 34g
! Carbohydrates: 4g
! Fat: 15g
"#$%&'( 3* @&82 ? "#57''-

Page 109

Makes 4 Serv|ngs

! 4 T||ap|a F||ets (6oz each)
! 1 On|on, d|ced
! 2 Ce|ery St|cks, s||ced
! 2 |arge carrots, s||ced
! 1 cup canned d|ced tomatoes
! Sa|t and Pepper


1. Meanwh||e, coat a |arge sk|||et w|th cook|ng spray. Over med|um-h|gh heat,
cook the on|on, ce|ery, and carrot or 5 m|nutes, or unt|| tender

2. Add the t||ap|a and cook or 3 m|nutes. Careu||y turn the |sh and add the to-
matoes and herbs.

3. Season w|th sa|t and pepper to taste.

4. S|mmer or 2 m|nutes, or unt|| the |sh |akes eas||y.

Serve over Brown P|ce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 191
! Prote|n: 37g
! Carbohydrates: 4g
! Fat: 3g
"#$%&'( 3* @&82 ? "#57''-

Page 110

Makes 4 Serv|ngs

! 1 pound resh T||ap|a F|||ets
! 2 Tbsp. O||ve O||
! 1 Tbsp. L|me Zest
! 1/4 cup Orange Ju|ce
! 1/2 Tha| Ped Pepper (opt|ona|, on|y | you ||ke |t sp|cy)
! Sa|t and Pepper


1. ln a bow|, m|x o||ve o||, ||me zest, ||me |u|ce, orange |u|ce, tha| pepper, sa|t and
pepper.

2. P|ace t||ap|a |||ets |n the d|sh, turn|ng to coat we|| w|th mar|nade.

3. Bake 10 to 12 m|nutes at 400 degrees F or unt|| the |sh
|akes eas||y w|th a ork.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 193
! Prote|n: 33g
! Carbohydrates: 0g
! Fat: 9g
"#$%&'( 3* @&82 ? "#57''-

Page 111

Makes 4 Serv|ngs

! 4 T||ap|a F||ets (6oz each)
! 1 teaspoon Thyme
! 1 teaspoon Ch||| Powder
! 1 teaspoon G|nger
! 1/2 teaspoon Nutmeg
! 1 Ja|apeno Pepper, s||ced
! 1 Tbsp L|me Ju|ce
! 2 Tbsp O||ve O||
! Sa|t and Pepper


1. ln a bow|, comb|ne thyme, ch|||, gar||c, g|nger, nutmeg, c|nnamon, |a|apeno,
sa|t and pepper

2. Coat t||ap|a |||ets w|th o||ve o|| and L|me Ju|ce.

3. Pat both s|des w|th sp|ces

4. ln a non-st|ck cook|ng pan, coated w|th cook|ng spray,
cook each |||et unt|| |ust cooked through, about 3 m|n-
utes on each s|de or unt|| |sh starts to |ake

Serve w|th Steamed Asparagus

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 224
! Prote|n: 37g
! Carbohydrates: 1g
! Fat: 8g
"#$%&'( 3* @&82 ? "#57''-

Page 112

Makes 2 Serv|ngs

! 2 T||ap|a F||ets (6oz each), cooked & crumb|ed
! 1 Tbsp O||ve O||
! 1 Tbsp v|negar
! 1 Tbsp L|me Ju|ce
! 1 cup Brocco|| |orets, cut |nto sma|| p|eces
! 1/2 cup Ped Pepper
! 2 Tbsp crumb|ed Feta cheese
! Sa|t and Pepper


1. ln a non-st|ck cook|ng pan, coated w|th cook|ng spray, cook each |||et unt||
|ust cooked through, about 3 m|nutes on each s|de or unt|| |sh starts to |ake.
Pemove |sh rom pan and crumb|e the t||ap|a

2. ln the same pan, coated w|th o||ve o||, cook red pepper
and brocco|| or 5 m|nutes or unt|| tender. M|x w|th t||ap|a.

3. ln a bow|, m|x together o||, v|negar, ||me |u|ce, sa|t,
pepper and Feta.

4. Pour m|xture onto t||ap|a and vegg|es

Serve Over Basmat| or Converted P|ce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 297
! Prote|n: 43g
! Carbohydrates: 2g
! Fat: 13g
"#$%&'( 3* @&82 ? "#57''-

Page 113

Makes 2 Serv|ngs

! 2 T||ap|a F||ets (6oz each), cooked & crumb|ed
! 2 Tbsp unb|eached or a||-purpose F|our
! 2 Egg Wh|tes
! 20 unsa|ted Poasted A|monds, crushed
! Sa|t and Pepper



2. Put the |our |n a sha||ow d|sh.

3. ln another sha||ow d|sh, m|x together the egg wh|tes and |emon |u|ce.

4. ln a th|rd sha||ow d|sh, m|x together the a|monds, bread
crumbs, pars|ey, and pepper.

5. Dredge the |sh |rst |n the |our, then |n the egg m|xture,
and then |n the crumb m|xture.

6. P|ace the |sh |n a bak|ng d|sh. Spr|nk|e w|th any re-
ma|n|ng crumb m|xture. Bake or 15-20 m|nutes. Watch
careu||y not to overcook

De||c|ous w|th a Green Sa|ad

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 452
! Prote|n: 53g
! Fat: 20g
"#$%&'( 3* @&82 ? "#57''-

Page 114

Makes 4 Serv|ngs

! 4 Ha||but F||ets (6oz each)
! 1 baby Eggp|ant, s||ced
! 12 baby Tomatoes
! 4 Gar||c C|oves
! 1 sma|| Zucch|n|
! 2 cups Low-Sod|um Ch|cken Broth
! 2 M|nt Tea Bags
! 1 teaspoon Bas||
! Sa|t and Pepper



2. On a bak|ng sheet, coated w|th cook|ng spray, bake
eggp|ant and zucch|n| s||ces or 12 m|nutes, then turn,
toss baby tomatoes on the sheet, and bake or an add|-
t|ona| 8 m|nutes

3. ln a cook|ng pan w|th h|gh borders, pour ch|cken broth
and add tea bags, bas||, sa|t and pepper. Br|ng to a bo||
and s|mmer or 8 m|nutes, then remove the tea bags.

4. P|ace |sh |n the pan, and poach or about 12 m|nutes
or unt|| cooked .

6. Serve ha||but over vegg|es and pour rema|n|ng broth on
top

Spr|nk|e w|th P|ne Nuts and Bas|| Leaves or presentat|on

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 236
! Prote|n: 38g
! Fat: 4g
"#$%&'( 3* @&82 ? "#57''-

Page 115

Makes 4 Serv|ngs

! 1/2 cup dry Wh|te W|ne
! 3 cups Tomatoes, d|ced
! Ju|ce o 1 Lemon
! 1 cup On|on, |ne|y chopped
! 2 Tbsp Bas||
! 1 Tbsp Green O||ves, m|nced
! 1 Tbsp O||ve O||
! 1/4 cup Bread Crumbs
! 1 Tbsp Low-Fat Parmesan
! Sa|t and Pepper



2. ln a bak|ng d|sh, coated w|th o||ve o|| put |sh ||ets
topped w|th the w|ne, tomatoes, o||ves, |emon |u|ce,
gar||c, on|on. Bake or 30 m|nutes

3. ln a bow|, m|x bas||, bread crumbs, parmesan, sa|t and
pepper

4. Spr|nk|e the parmesan m|xture on top o the cooked
|sh or another 2-3 m|nutes or unt|| bread crumbs are
go|den borwn

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 302
! Prote|n: 44g
! Carbohydrates: 9g
! Fat: 10g
"#$%&'( 3* @&82 ? "#57''-

Page 116

Makes 4 Serv|ngs

! 1/4 cup Wh|te Cook|ng W|ne
! 2 Tbsp O||ve O||
! 1 Gar||c C|ove, m|nced
! 1 Tbsp Lemon Zest
! 1 teaspoon Thyme
! 3 Tbsp Who|e Wheat Bread Crumbs
! Sa|t and Pepper



2. ln a bow|, comb|ne pars|ey, w|ne, bread crumbs, |emon
|u|ce and zest, oregano, thyme, o||, gar||c, sa|t and pep-
per. lt shou|d orm a paste ||ke m|xture

3. ln a bak|ng d|sh, coated w|th cook|ng spray, p|ace the
||ets and spread each ||et w|th the m|xture
4. ln a th|rd sha||ow d|sh, m|x together the a|monds, bread
crumbs, pars|ey, and pepper.

5. Bake or about 15-20 m|nutes or unt|| the |sh |s wh|te |n
the center and the herb paste has ormed a crust

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 271
! Prote|n: 44g
! Carbohydrates: 8g
! Fat: 7g
"#$%&'( 3* @&82 ? "#57''-

Page 117

Makes 4 Serv|ngs

! 1 pound Crab Meat
! 1/4 cup Sk|m M||k
! 1 Sha||ots, m|nced
! 3 Tbsp Low-Fat Mayonna|se
! 2 Tbsp Fresh Pars|ey, chopped
! 3 Tbsp a||-purpose F|our
! Ground B|ack Pepper


1. ln a bow|, comb|ne crab meat, bread crumbs, sha||ots, m||k, mayonna|se,
pars|ey, pepper. Form 8 sma|| round cake

2. P|ace |our on a sheet o wax paper and ||ght|y coat each cake on both s|des

3. ln a non-st|ck sk|||et, me|t the margar|ne and cook the
crab cakes unt|| go|den brown and cr|spy (about 5 m|n-
utes each s|de)

Nutr|t|ona| Facts

(Per Serv|ng - 2 Cakes)

! Ca|or|es: 305
! Prote|n: 32g
! Fat: 9g
"#$%&'( 3* @&82 ? "#57''-

Page 118

Makes 2 Serv|ngs

! 1/2 pound shr|mps, cooked and pee|ed
! 1 Tbsp O||ve O||
! 3/4 cup Cherry Tomatoes, ha|ved
! 3/4 cup Cucumber, pee|ed, seeded, and d|ced
! 1/3 cup On|on, d|ced
! 1/3 cup B|ack O||ves, s||ced
! 1/4 cup Ped Pepper, d|ced
! 3 Tbsp Fresh D|||, chopped
! 3/4 cup crumb|ed Feta Cheese


1. ln a bow|, comb|ne o||, |emon |u|ce, gar||c, cucumbers,
on|on, red pepper and d|||. M|x we||

2. Add the shr|mps, tomatoes, o||ves, and eta, st|r gent|y.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 277
! Prote|n: 24g
! Fat: 13g
"#$%&'( 3* @&82 ? "#57''-

Page 119

Makes 4 Serv|ngs

! 2 pounds shr|mp, cooked and pee|ed
! 1 cup resh C||antro, chopped
! 1 Tbsp resh G|nger
! 1 Ja|apeno Pepper, seeded and chopped
! 3 Tbsp O||ve O||
! 2 Tbsp L|me Ju|ce
! Sa|t and Pepper


1. Make the sa|sa |rst : Comb|ne the c||antro |n a b|ender w|th the gar||c, g|nger,
|a|apeno pepper, and o||. Puree unt|| smooth

2. Pemove to a bow|, add some sa|t and pepper, and th|n w|th ||me |u|ce. Per|g-
erate or 2 hours

3. Gr|||ed the cooked shr|mps or 2-3 m|nutes each s|de,
serve w|th the sa|sa

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 332
! Prote|n: 46g
! Carbohydrates: 1g
! Fat: 16g
"#$%&'( 3* @&82 ? "#57''-

Page 120

Makes 4 Serv|ngs

! 1.5 pounds shr|mp, cooked and pee|ed
! 1 Tbsp Ca|un sp|ce season|ng
! 2 teaspoon cano|a o||,
! 2 Green Peppers, cut |n str|ps
! 2 Ped Peppers, cut |n str|ps
! 1 teaspoon Hot Sauce
! 4 cups cooked brown r|ce (|ong gra|n)


1. Toss shr|mp w|th Ca|un sp|ce season|ng and set as|de.

2. Heat 1 teaspoon o|| |n a |arge sk|||et and saute peppers
or 5 m|nutes over med|um heat.

3. Turn heat down and add m|nced gar||c, st|rr|ng con-
stant|y so that gar||c doesn't burn.

4. Pemove peppers and gar||c rom pan

5. Peturn the pan to med|um-h|gh heat, add heat to re-
ma|n|ng tsp o o||. Add shr|mp and cook approx|mate|y 3
m|nutes, st|rr|ng requent|y. Add |emon |u|ce, peppers and
gar||c and cook or 2 to 3 m|nutes.

6. Season w|th hot sauce, serve each port|on over 1 cup
cooked brown r|ce.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 449
! Prote|n: 39g
! Fat: 5g
"#$%&'( 3* @&82 ? "#57''-

Page 121

Makes 2 Serv|ngs

! 6 Jumbo Sea Sca||ops
! 6 s||ces Turkey Bacon
! 1 Tbsp O||ve O||
! 1 teaspoon Pars|ey
! Sa|t and Pepper


1. Preheat oven at 425 degrees F. Wrap the sca||ops |n bacon and secure w|th
toothp|cks. Dr|zz|e w|th enough o||ve o|| to ||ght|y coat everyth|ng.

2. Season w|th sa|t and pepper, spr|nk|e pars|ey on top and p|ace |n the oven.
Cook or 15 m|nutes, turn|ng once, unt|| the bacon |s browned and cr|spy.

Nutr|t|ona| Facts

(Per Serv|ng -
3 Sca||ops)
! Ca|or|es: 198
! Prote|n: 35g
! Carbohydrates: 1g
! Fat: 6g
"#$%&'( 3* @&82 ? "#57''-

Page 122

Makes 4 Serv|ngs

! 1.5 pounds resh Sea Sca||ops
! 1/2 cup Water
! 1 teaspoon G|nger
! Sa|t and Pepper


1. ln a re-sea|ab|e p|ast|c bag, comb|ne the orange |u|ce, water, ||me |u|ce, o||,
stev|a, g|nger, gar||c, oregano, sa|t, and pepper.

2. Add the sca||ops, sea| the bag, and mar|nate |n the re-
r|gerator or no more than 1 hour.


4. P|ace the sca||ops and mar|nade |n a s|ng|e |ayer |n
bak|ng d|sh. Bake or 20 m|nutes, or unt|| the sca||ops are
opaque.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 236
! Prote|n: 29g
! Fat: 8g
"#$%&'( 3* @&82 ? "#57''-

Page 123

"#$%&'( 3* 92&$6#( 5(- :'.;%,<
Lemon Pepper Tuna: Lemon Pepper Tuna: Lemon Pepper Tuna: Lemon Pepper Tuna:
Lemon |u|ce and resh ground pepper or spr|nk|e
w|th |emon pepper season|ng
Ba|sam|c Tuna: Ba|sam|c Tuna: Ba|sam|c Tuna: Ba|sam|c Tuna: Ba|sam|c v|negar and resh ground pepper
Mustard D||| Tuna: Mustard D||| Tuna: Mustard D||| Tuna: Mustard D||| Tuna: D|||, 1 tbsp mustard, and chopped ce|ery
Southwest Tuna: Southwest Tuna: Southwest Tuna: Southwest Tuna:
1 tbsp non-at mayo, l hot green pepper
(chopped), b|ack pepper to taste
Honey Mustard Tuna: Honey Mustard Tuna: Honey Mustard Tuna: Honey Mustard Tuna: 1-2 tbsp Honey Mustard
Tuna Fr|ed P|ce Tuna Fr|ed P|ce Tuna Fr|ed P|ce Tuna Fr|ed P|ce
Sauted cooked brown r|ce, chopped green or ye|-
|ow on|ons, and egg wh|tes |n pan sprayed w|th
butter |avor non-st|ck spray. M|x |n tuna and serve.
Tuna Stued Tomato Tuna Stued Tomato Tuna Stued Tomato Tuna Stued Tomato
M|x 1 tbsp non-at mayo, pepper and tuna and
stu |ns|de a tomato.
O|d E| Paso Tuna: O|d E| Paso Tuna: O|d E| Paso Tuna: O|d E| Paso Tuna:
1 heap|ng tbsp spoon Sa|sa or 1 tbsp chopped
green ch||es.
lta||an Tuna: lta||an Tuna: lta||an Tuna: lta||an Tuna:
1 tbsp lta||an dress|ng or o||ve o|| v|na|grette, resh
ground pepper
Ba|sam|c Tuna: Ba|sam|c Tuna: Ba|sam|c Tuna: Ba|sam|c Tuna:
1 tbsp Ba|sam|c v|negar, a ew dashes oregano,
ground pepper to taste
Tuna P|ccata: Tuna P|ccata: Tuna P|ccata: Tuna P|ccata:
1 tsp capers, |emon |u|ce, pars|ey, resh ground
pepper
A|| Amer|can Tuna: A|| Amer|can Tuna: A|| Amer|can Tuna: A|| Amer|can Tuna:
1 tbsp at-ree mayo, 1 chopped p|ck|e, chopped
ce|ery sta|k
Texas Tuna: Texas Tuna: Texas Tuna: Texas Tuna: 1 tbsp BBQ sauce
Tuna Me|t: Tuna Me|t: Tuna Me|t: Tuna Me|t: 1 tbsp at-ree mayo, 1 oz cheese me|ted on top
Tuna Parmesan: Tuna Parmesan: Tuna Parmesan: Tuna Parmesan:
M|x |n1 tbsp Ketchup, tomato sauce, or spaghett|
sauce. Spr|nk|e w|th breadcrumbs , top w|th 1 oz.
|ow-at mozzare||a cheese.
No No No No- -- -T|me Tuna: T|me Tuna: T|me Tuna: T|me Tuna: 1 Fork, 1 g|ass o water

Page 124
Sa|ads Sa|ads Sa|ads Sa|ads
A|mond Ch|cken Sa|ad
B|ueberry-Bas|| Ch|cken Sa|ad
Med|terranean Ch|cken Sa|ad
Poasted Curry Ch|cken Squash Sa|ad
Sp|nach & Ch|cken Sa|ad w/ Curry Dress|ng
Sp|nach & Strawberry Turkey Sa|ad
Mandar|n Tuna Sa|ad
Shr|mp & Avocado Sa|ad
Hot Shr|mp B|ueberry Sa|ad
3-Bean Sa|ad

S|des S|des S|des S|des
Wasab| Mashed Potatoes
Poasted Gar||c Mashed Potatoes
Lemon 8 Cinnamon Sweet Potatoes
Ginger Sweet Potatoes

125
126
127
128
129
130
131
132
133
134

135
136
137
138

Cr|spy Baked Sweet Potato Fr|es
Herbed B.E.P Brown P|ce
Herbed Qu|noa
Bu|gur P||a
P|sotto

Soups Soups Soups Soups
Ch|cken Bar|ey Soup
S|ow-Cooked Turkey Chowder
Avgo|emono Ch|cken Soup
Anabo||c|ous Gumbo
Turkey & Sweet Potato Chowder

Others Others Others Others
Gu||t-Free Sp|nach D|p
Guacamo|e
Ezek|e| Bread Stu|ng
Perect Spaghett| Sauce

139
140
141
142
143

144
145
146
147
148

1+9
150
151
152
LA.A4;M L&*-; : L14#;
C#>1-#;

Page 125

Makes 1 Serv|ngs

! 6oz Ch|cken Breast, cooked and d|ced
! 1 oz unsa|ted Toasted A|monds, s||vered
! 1/4 cup Green Grapes, ha|ved
! 1/2 Sca|||on, s||ced
! 1 Hard Bo||ed Egg, chopped
! 1 teaspoon L|ght Mayonna|se
! 1 teaspoon Fat-Free Sour Cream
! 1 teaspoon D||on Mustard
! 1 p|nch o Papr|ka
! Sa|t and Pepper
! 2 Handu|s o Lettuce



2. ln |arge bow| comb|ne ch|cken, grapes, ce|ery, on|ons,
egg.

3. ln another bow|, comb|ne mayonna|se, sour cream,
mustard, papr|ka, sa|t and pepper, st|r unt|| smooth.

4. Pour over ch|cken m|xture and toss gent|y

5. Serve on a bed o Lettuce and spr|nk|e w|th a|monds

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 478
! Prote|n: 54g
! Fat: 22g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 126

Makes 1 Serv|ngs

! 1/3 cup resh B|ueberr|es
! 2 Tbsp o Water
! 1 Tbsp Ped W|ne v|negar
! 1 Tbsp m|nced Sha||ot
! 1 Tbsp O||ve O||
! 1 Teaspoon Bas||
! 2 Handu|s o Lettuce
! Sa|t and Pepper



2. ln a b|ender, comb|ne b|ueberr|es, water, v|negar, and sa|t and pepper . B|end
or 1 m|nute or unt|| the b|ueberr|es are pureed.

3.Add the sha||ot, o|| and bas||. Pu|se unt|| we|| comb|ned.

4. Pour over ch|cken and serve on a bed o |ettuce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 323
! Prote|n: 39g
! Carbohydrates: 8g
! Fat: 15g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 127

Makes 1 Serv|ng

! 1/3 Cup B|ack O||ves, s||ced
! 1/3 Cup Ped On|on, d|ced
! 1/3 cup Green Pepper, d|ced
! 1 Poma Tomato, seeded and d|ced
! 1/4 cup Feta Cheese, crumb|ed
! 1/3 cup Cucumber, pee|ed and s||ced
! 1 Tbsp O||ve O||
! 1 Tbsp Ba|sam|c v|negar
! 1 Tbsp Water
! 1/2 teaspoon Bas||
! 1/2 teaspoon Oregano
! 2 Handu|s Lettuce
! Sa|t and Pepper



2.ln a med|um bow|, comb|ne ch|cken, o||ves, on|on,
green pepper, tomatoes, eta cheese and cucumber. St|r
gent|y to comb|ne |ngred|ents.

3. ln a separate sma|| bow|, wh|sk together o||ve o||, ba|-
sam|c v|negar, water, bas||, sa|t, pepper and oregano.
Pour over ch|cken m|xture and st|r gent|y.

4. Serve on a bed o |ettuce

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 422
! Prote|n: 47g
! Carbohydrates: 9g
! Fat: 22g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 128

Makes 2 Serv|ngs

! 1 Acorn Squash, about 2 |bs
! 1 Ped Pepper, chopped
! 1 Tbsp Curry Powder
! 1 Tbsp O||ve O||
! Sa|t and Pepper
! 1 On|on, chopped
! 1 cup Sk|m M||k
! 1/4 cup Pa|s|ns
! 2 Handu|s baby Sp|nach
! 1/4 cup fresh Cilantro, chopped



2.Preheat the oven to 450 F.

3. Cut the squash |n ha|. Pub |t w|th ha| the o|| and the
sa|t and pepper, and p|ace on a bak|ng sheet. Poast |t |n
the oven unt|| the |esh |s sot and brown, about 25 m|n-
utes.

4. Wh||e the squash roasts, heat the rema|n|ng o|| |n a
|arge non-st|ck pan over med|um-h|gh heat.

Saute ch|cken, be|| pepper, and on|on or 3 m|nutes, then
add the curry powder, m||k, and ra|s|ns. S|mmer over |ow
heat or 10 m|nutes.

6. Carve the |ns|de o the squash and put a bed o baby
sp|nach |n |t

7. Serve a scoop o the ch|cken curry m|x |ns|de the roasted squash. Garn|sh
w|th the c||antro.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 539
! Prote|n: 42g
! Fat: 11g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 129

Makes 1 Serv|ng

! 1 sma|| Ped On|on, chopped
! 1oz Wa|nuts, crushed
! 2 Handu|s baby Sp|nach
! 1 Tbsp Ba|sam|c v|negar
! 1 Tbsp P|ce v|negar
! 1 Tbsp Honey
! 1 teaspoon Curry Powder
! 2 handu|s baby Sp|nach
! Sa|t and Pepper



2. ln a bow|, comb|ne ba|sam|c and r|ce v|negar, honey,
curry powder, sa|t and pepper

3. Comb|ne sp|nach, on|on and ch|cken. Toss gent|y

4. Pour dress|ng on top and spr|nk|e w|th wa|nuts.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 415
! Prote|n: 42g
! Fat: 19g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 130

Makes 1 Serv|ng

! 6oz Turkey Breast, cooked and s||ced
! 5 Large Strawberries, quartered
! 2 handfuls baby Spinach
! 1/2 cup Fat Free Plain Yogurt
! 1/3 cup Orange Juice
! 2 Tbsp Poppy seeds



2. ln a bow|, comb|ne yogurt, orange |u|ce, poppy seeds, sp|enda

3. Comb|ne sp|nach, strawberr|es and ch|cken. Toss gent|y

4. Pour dress|ng on top and serve

.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 290
! Prote|n: 44g
! Fat: 2g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 131

Makes 1 Serv|ng

! 6oz L|ght Tuna, dra|ned
! 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


1. ln a bow|, comb|ne tuna, mandar|n s||ces, app|e s||ces, |emon |u|ce, ce|ery,
wa|nuts, mayonna|se, sa|t and pepper. Per|gerate or 30 m|nutes

2. Pour dress|ng on a bed o Lettuce and spr|nk|e w|th
pars|ey

.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 485
! Prote|n: 42g
! Fat: 21g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 132

Makes 1 Serv|ng

! 6oz Shr|mps, cooked and pee|ed
! 1 med|um Tomato, seeded and chopped
! 1 Sca|||on, chopped
! 1 teaspoon Ba|sam|c v|negar
! 1/2 Avocado, cubed
! 1 teaspoon C||antro
! 1 teaspoon resh M|nt
! P|nch Ped Pepper F|akes
! 2 handu|s Lettuce
! Sa|t and Pepper


1. Make sure shr|mp |s comp|ete|y unrozen | you buy |t
a|ready cooked. Pat |t dry w|th paper towe|s.

2. ln a bow| m|x together a|| the |ngred|ents except |ettuce
and |emon |u|ce

3. Serve the m|xture on the |ettuce and pour ||me |u|ce on
top
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 398
! Prote|n: 42g
! Carbohydrates: 8g
! Fat: 22g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 133

Makes 1 Serv|ng

! 6oz Shr|mps, cooked and pee|ed
! 1 On|on, s||ced
! 1/2 cup resh B|ueberr|es
! 1 Tbsp Water
! 2 handu|s Lettuce
! Sa|t and Pepper


1. Make sure shr|mp |s comp|ete|y unrozen | you buy |t a|ready cooked. Pat |t
dry w|th paper towe|s.

2. ln a bow| m|x together b|ueberr|es, gar||c, |emon |u|ce,
water, sp|enda, o||ve o||, sa|t and pepper

3. ln a non-st|ck pan, coated w|th cook|ng spray, gr|||
shr|mps or about 3 m|nutes

4. ln a b|g bow|, m|x together |ettuce, hot shr|mps, on|ons.
Toss gent|y

5. Pour dress|ng on the |ettuce m|xture and serve
.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 247
! Prote|n: 39g
! Carbohydrates: 7g
! Fat: 7g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 134

Makes 5 Serv|ngs (2 cups per serv|ng)

! 2 cups B|ack Beans, r|nsed and dra|ned
! 2 cups K|dney Beans, r|nsed and dra|ned
! 2 cups Ch|ck Peas, r|nsed and dra|ned
! 2 cups D|ced Tomatoes, r|nsed and dra|ned
! 1 cup o Sa|sa
! 1 cup m|nced On|on
! 1 tsp o O||ve O||
! 2 Tab|espoon o L|me Ju|ce
! 1 Tbsp o Ch||| Powder
! 1 Tbsp o Curcuma
! 1 Tbsp Pars|ey
! 1 teaspoon Bas||
! 1 teaspoon Pars|ey
! Sa|t and Pepper


1. ln a non-st|ck pan, coated w|th O||ve O||

2. M|x everyth|ng together |n a b|g saucepan and s|mmer
or about 20 m|nutes over med|um heat

3. St|r |n on|on, |et coo| down at room temperature and
serve
Nutr|t|ona| Facts

(Per Serv|ng - 2 Cups)

! Ca|or|es: 178
! Prote|n: 8g
! Fat: 2g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 135

Makes 6 Serv|ngs

! 2 |bs Ye||ow Potatoes
! 1/3 cup Fat Free Sour cream
! 1/2 cup Sk|m M||k
! 1 Tbsp Wasab| Paste
! Sa|t and Pepper


1. ln a pot, bo|| potatoes unt|| u||y cooked and tender

2. Add sour cream, m||k, wasab| paste sa|t and pepper. Mash we||

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 178
! Prote|n: 5g
! Fat: 2g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 136

Makes 6 Serv|ngs

! 2 |bs Ye||ow Potatoes
! 1 head Gar||c, top s||ced o to expose c|oves
! 1/3 cup Sk|m M||k
! 1 Bay Lea
! Sa|t and Pepper


1. ln a pot, bo|| potatoes w|th bay |ea unt|| u||y cooked and tender. Pemove bay
|ea ater potatoes are ready.

2. ln the meant|me, wrap gar||c head |n a|um|num o|| and bake or 45 m|nutes or
unt|| c|oves are sot

3. Once everyth|ng |s ready. Mash potatoes w|th a|| the gar||c c|oves (removed
rom head), m||k, sa|t and pepper.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 140
! Prote|n: 3g
! Fat: 0g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 137

Makes 6 Serv|ngs

! 3 |arge Sweet Potatoes
! 1.5 cups App|e Ju|ce
! 1 teaspoon Nutmeg
! 1 teaspoon C|nnamon
! 1 teaspoon resh Lemon Zest
! 3 Tbsp O||ve O||
! Sa|t


1. Preheat oven to 375 Degrees F.

2. P|ace sweet potatoes |n a saucepan and cover w|th water. Br|ng to a bo||. Pe-
duce heat and |et s|mmer unt|| |ust tender. Don't overcook the sweet potatoes
you want them a b|t |rm. They w||| |n|sh cook|ng |n the oven.

3. Dra|n sweet potatoes and set as|de to coo|. Pee| | de-
s|red. Cut |nto rounds 1/4-|nch th|ck and |ay them |n a
bak|ng d|sh coated w|th cook|ng spray. Don't over|ap the
p|eces o potato.

4. ln a saucepan p|ace app|e |u|ce, nutmeg, c|nnamon,
|emon zest and sa|t. S|mmer over |ow heat or 10 m|nutes.

5. Add o||ve o|| and |emon |u|ce. St|r we||. Pour over the
sweet potatoes.

6. P|ace the bak|ng d|sh |n the oven and bake the sweet
potatoes or 20 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 199
! Prote|n: 1g
! Fat: 7g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 138

Makes 6 Serv|ngs

! 3 |arge Sweet Potatoes, pee|ed and cubed
! 1 cup |ow-sod|um Ch|cken Broth
! 1/2 On|on, d|ced
! 1.5 Tbsp G|nger, m|nced
! 4 Gar||c C|oves, chopped
! 1 teaspoon Honey
! Sa|t and Pepper


1. Heat a |arge sk|||et on med|um h|gh heat, add 1 tbsp o broth and saute on-
|ons unt|| sot.

2. Add g|nger and gar||c and m|x together w|th on|ons.

3. Add sweet potatoes, c|nnamon, honey and rema|n|ng
broth. St|r and |et s|mmer unt|| potatoes are tender (about
15 m|nutes).

4. Season w|th sa|t and pepper. Serve hot.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 144
! Prote|n: 3g
! Fat: 0g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 139

Makes 6 Serv|ngs

! 3 |arge Sweet Potatoes, pee|ed and cubed
! 3 Egg Wh|tes
! 2 Tbsp a||-purpose F|our
! 1 teaspoon Papr|ka
! Sa|t and Pepper


1. Preheat oven to 425 F.
2. L|ne a bak|ng sheet w|th parchment paper
3. Pee| the sweet potatoes (or |eave pee| on, | you preer). Cut |n very sma||
r|es and p|ace |n a |arge bow|
4. Pour egg wh|tes |n the bow| and st|r gent|y to coat the
r|es. Add the |our, c|nnamon, papr|ka, sa|t and pepper
and st|r aga|n to coat the r|es
5. P|ace potatoes careu||y on the bak|ng sheet, shak|ng
o any excess coat|ng. Leave as much space between
potatoes as poss|b|e. Try not to over|ap any or crowd the
sheet..
6. Bake or about 20 to 30 m|nutes, unt|| cooked.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 144
! Prote|n: 2g
! Fat: 0g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 140

Makes 6 Serv|ngs

! 4 cups Brown P|ce (|ong gra|n), cooked
! 3 Cups B|ack Eyed Peas
! 1 On|on, chopped
! 1/4 cup Water
! 1 Tbsp O||ve O||
! 2 Ce|ery Sta|k
! 1 Ped Pepper, chopped
! 1 teaspoon Hot Sauce
! 1/2 cup resh Pars|ey
! 1 Tbsp Oregano
! Sa|t and Pepper


1. Cook r|ce separate|y.
2. ln a cook|ng pan, coated w|th o||ve o||, over med|um-
h|gh heat, saute on|on, gar||c, ce|ery and red pepper or
about 4 m|nutes or unt|| vegg|es are tender
3. Add water, br|ng to a bo||
4. Add peas, r|ce, hot sauce, pars|ey, oregano, sa|t and
pepper. S|mmer or about m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 289
! Prote|n: 11g
! Fat: 1g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 141

Makes 4 Serv|ngs

! 1 cup Qu|noa (measured dry)
! 2 teaspoons Orange Zest
! 3 Sca|||ons, |ne|y chopped
! 3/4 cup Water
! 1 Tbsp O||ve O||
! 1 Tbsp Cum|n
! 1/4 resh Bas||, chopped
! 3 Tbsp resh C||antro
! 1 cup rozen Peas
! Sa|t


1. ln a saucepan, comb|ne qu|noa, orange |u|ce, water,
cum|n and sa|t. Br|ng to a bo||. Peduce heat and s|mmer,
covered or 15 m|nutes or unt|| ||qu|d |s absorbed and qu|-
noa |s cooked
2. ln a cook|ng pan, coated w|th o||ve o||, over med|um-
h|gh heat, saute gar||c, sca|||ons and peas or about3
m|nutes
3. Transer Qu|noa |n a b|g bow| and add pea m|xture, c|-
|antro, bas||, and orange zest

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 245
! Prote|n: 8g
! Fat: 5g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 142

Makes 6 Serv|ngs

! 1 cup Bu|gur (measured dry)
! 2 On|ons, |ne|y chopped
! 2 cups Mushrooms, s||ced
! 1/2 dr|ed Apr|cots, chopped
! 1/2 cup resh Pars|ey, |ne|y chopped
! 1/4 cup Pa|s|ns
! 1/4 cup A|monds, s||vered


1. ln a saucepan, comb|ne bu|gur, mushrooms, on|ons, apr|cots, pars|ey, ra|-
sons and water . Br|ng to a bo||. Peduce heat and s|mmer, covered or 15 m|n-
utes or unt|| ||qu|d |s absorbed and bu|gur |s cooked
3. Transer bu|gur |n a b|g bow| and st|r |n the a|monds

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 272
! Prote|n: 8g
! Fat: 8g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 143

Makes 6 Serv|ngs

! 2 cup Arbor|o P|ce (measured dry)
! 1 On|on, |ne|y chopped
! 2 cups Zucch|n|, d|ced
! 1 cup Mushrooms, s||ced
! 3 Tbsp O||ve O||
! 1/4 cup Lemon Ju|ce
! 3 cups |ow-sod|um Ch|cken Broth
! 1/2 cup resh Pars|ey, |ne|y chopped


1. ln a cook|ng pan, coated w|th o||ve o||, saute on|on, gar||c, zucch|n|, mush-
rooms, or 5 m|nutes.
2. P|ace the sauted vegg|es |n a b|ender and puree add-
|ng |emon |u|ce and 1 tbsp o||ve o||
2. ln a saucepan, comb|ne r|ce, broth, pars|ey . Br|ng to a
bo||. Peduce heat and s|mmer, covered or 15 m|nutes or
unt|| ||qu|d |s absorbed and r|ce |s cooked
3. Transer r|ce |n a b|g bow| and st|r |n the zucch|n| puree

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 462
! Prote|n: 16g
! Fat: 14g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 144

Makes 10 Serv|ngs (10 cups)

! 1 pound Ch|cken, cubed
! 2 Tbsp O||ve O||
! 2 Gar||c C|ove, chopped |ne|y
! 1 On|on, chopped |ne|y
! 1 |arge Potato, pee|ed and cubed
! 1 |arge Carrot, pee|ed and s||ced
! 3 sta|ks o Ce|ery, chopped
! 1 |arge Tomato, chopped
! 1 teaspoon dr|ed Thyme
! 1/2 cup pear|ed Bar|ey
! 2 ||tres |ow-sod|um Ch|cken Broth
! Sa|t and Pepper


1. P|ace bar|ey |n bow| w|th |ust enough water to cover |t.
Heat o||ve o|| on med|um heat |n an 8-quart stockpot.

2. Add the chopped on|on and gar||c to the o||ve o||, cook-
|ng or 5 m|nutes.

3. Add the ch|cken to stockpot, a|ong w|th the sa|t and
b|ack pepper. Brown or 5 m|nutes.

4. Add the ch|cken stock, vegetab|es, and sp|ces to the
pot.

5. Dra|n the water rom the bar|ey. Add the bar|ey to the
soup.

6.Let the soup bo|| or 30 m|nutes on med|um heat.
Nutr|t|ona| Facts

(Per Serv|ng 1 Cup)

! Ca|or|es: 127
! Prote|n: 11g
! Fat: 3g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 145

Makes 6 Serv|ngs

! 1 pound Turkey Breasts, cubed
! 4 s||ces Turkey Bacon
! 1 On|on, chopped
! 1 |arge Potato, pee|ed and cubed
! 2 |arge Carrots, pee|ed and s||ced
! 1 sta|ks o Ce|ery, chopped
! 1 teaspoon dr|ed Thyme
! 1 teaspoon Sage
! 2 can |ow-at, |ow-sod|um cream o mushroom soup
! Sa|t and Pepper


1. ln a non-st|ck sk|||et, cook turkey bacon unt|| cr|sp. Transer to a p|ate and
chop

2. ln a s|ow cooker, p|ace bacon, turkey, carrots, potato,
on|on, ce|ery, thyme, sage, cream o mushroom, sa|t and
pepper. St|r we|| to comb|ne

3. Cover and cook on |ow or 8-10 hours or unt|| the soup
|s th|ck and the turkey and vegg|es are tender
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 229
! Prote|n: 23g
! Fat: 5g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 146

Makes 4 Serv|ngs

! 8oz Ch|cken Breasts, cubed
! 2 cups Brown P|ce, cooked
! 2 Eggs
! 1/4 cup Lemon Ju|ce
! 3 handu|s Sp|nach
! Sa|t and Pepper


1. ln a |arge saucepan, br|ng broth and ch|cken to a bo||, reduce the heat and
s|mmer unt|| the ch|cken |s cooked through

2. ln a bow|, wh|sk the eggs and |emon |u|ce unt|| rothy. Then, wh|sk 1 cup o
the hot broth

3. Add the sp|nach to the broth |n the saucepan, br|ng to
a bo||. Peduce heat to |ow and st|r |n the r|ce.

4. S|ow|y add the egg-|emon-broth m|xture, wh|sk|ng to
avo|d curd||ng and cont|nue or 4 m|nutes unt|| th|ckened

5. St|r |n the ch|cken, add sa|t and pepper, and heat to
serv|ng temperature

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 263
! Prote|n: 22g
! Fat: 7g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 147

Makes 4 Serv|ngs

! 4oz Ch|cken Breasts, cubed
! 8oz Shr|mp, pee|ed
! 1/2 cups Brown P|ce
! 1 p|nch Cayenne Pepper
! 1 Bay Lea
! 1 teaspoon Thyme
! 1 can (14oz) Crushed Tomatoes
! 1 cup Okra, s||ced
! 4 Sca|||ons, s||ced
! 3 Tbsp O||ve O||


1. ln a |arge saucepan, over med|um heat, heat the o||.
Saute the green pepper, ce|ery, sca|||ons and gar||c or
about 5 m|nutes

2. St|r |n the tomatoes, broth, okra, thyme, bay |ea, and
cayenne. Br|ng to a bo||.

3. Peduce the heat and s|mmer covered or 15 m|nutes

3. St|r |n the r|ce and s|mmer or another 15 m|nutes, st|||
covered.

4. Add the ch|cken and shr|mp and s|mmer covered unt||
ch|cken |s cooked, shr|mp |s p|nk, and r|ce tender.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 300
! Prote|n: 22g
! Fat: 8g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 148

Makes 4 Serv|ngs

! 12oz Turkey Breasts, cubed
! 1 Large Sweet Potato, cubed
! 1 cup Corn
! 1.5 cups Sk|m M||k
! 1/4 cup resh Pars|ey, chopped


1. ln a saucepan, comb|ne chopped potato, and broth. Br|ng to a bo||. Then,
reduce heat and s|mmer, uncovered, about 12 m|nutes or unt|| potato |s tender,
st|rr|ng occas|ona||y.

2. Pemove rom heat. Do not dra|n. s|ng a potato masher, mash potato unt||
m|xture |s th|ckened and near|y smooth. .

3. St|r |n corn, turkey, m||k, sweet potato, and pepper |nto
potato m|xture |n saucepan. Br|ng to a bo|| and reduce
heat. Cover and cook or another 15 m|nutes or unt|| the
turkey |s cooked.

4. Spr|nk|e w|th pars|ey beore serv|ng
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 269
! Prote|n: 29g
! Fat: 1g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 149

Makes 4 Serv|ngs

! 1 cup 1% Cottage Cheese
! 1 cup p|a|n |ow-at Yogurt
! 1 package On|on Soup M|x
! 1 can water Chestnuts, chopped and dra|ned
! 1/4 cup grated Carrots
! 3 b|g handu|s Baby Sp|nach


1. M|crowave sp|nach 1 m|nute

2. ln a bow|, m|x cottage cheese, yogurt and soup m|x. Add water chestnuts,
carrots and sp|nach and st|r gent|y.

3. Per|gerate or about 2 hours beore serv|ng.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 162
! Prote|n: 17g
! Fat: 2g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 150

Makes 4 Serv|ngs


! 4 r|pe Avocados, chopped
! 1 |arge Tomatoes, chopped
! 1 med|um On|on, chopped
! 1 bunch C||antro, |ne|y chopped
! 1 p|nch Sa|t


1. M|x a|| the |ngred|ents |n a b|g bow|. Mash gent|y
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 373
! Prote|n: 5g
! Fat: 29g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 151

Makes 12 Serv|ngs


! 1 |oa o Ezek|e| Bread, thawed and broken |nto b|te-s|zed cubes
! 1 teaspoon Thyme
! 1 teaspoon Sage
! 1 teaspoon ground B|ack Pepper
! 1/3 cup L|ght Margar|ne
! 1 |arge On|on, chopped
! 5 Ce|ery Sta|ks, th|n|y s||ced
! 1/2 cup dr|ed Apr|cots, chopped
! 10 sma|| Sha||ots, pee|ed and quartered
! 3/4 cup resh Pars|ey, chopped
! 1 cup |ow-sod|um Ch|cken Broth


1. P|ace bread cubes |n a |arge bow|. M|x |n the thyme,
rosemary, sage and ground b|ack pepper.

2. Me|t margar|ne |n a |arge ry|ng pan on med|um heat.
Add on|ons, ce|ery and gar||c and saute or 3 m|nutes.

3. St|r the on|on m|xture |nto the bow| conta|n|ng the
bread. Add the apr|cots, baby on|ons and pars|ey. St|r |n
the ch|cken broth.

4. Preheat oven at 325 Degrees F. and p|ace stu|ng |n a
cassero|e d|sh and cover |oose|y w|th t|n o||.

5. Bake stu|ng or 30 m|nutes, then remove the o|| and
st|r thorough|y. Bake or another 30 m|nutes uncovered.

Nutr|t|ona| Facts


! Ca|or|es: 176
! Prote|n: 7g
! Fat: 4g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 152

Makes 6 Cups


! 1 Tbsp O||ve O||
! 2 cups S||ced Mushrooms
! 1 cup o Ped or Green Peppers, chopped
! 1 cup On|ons, m|nced
! 15oz Can o crushed Tomatoes
! 3 Tab|espoon o P|zza Season|ng
! 10 oz o no-sa|t added Tomato Sauce
! 1 teaspoon dr|ed Pars|ey
! 1 teaspoon dr|ed Oregano
! 1 teaspoon dr|ed Bas||
! Sa|t and Pepper


1. ln a non-stock pan, coated w|th o||ve o||, saute mush-
rooms, be|| peppers, and on|ons or 3-4 m|nutes

2. ln a b|g saucepan, add a|| the other |ngred|ents, st|r
gent|y and br|ng to a bo||,

3. Peduce heat, st|r |n mushrooms, on|ons and peppers
and s|mmer or 15 m|nutes.

Nutr|t|ona| Facts


! Ca|or|es: 46
! Prote|n: 2g
! Fat: 2g
"#$%&'( 3* "5;5-8A "'.B8 ? "&-#8

Page 153
H|gh Prote|n Fudge Bars
Peanut Butter Prote|n Bars
A|mond-Coconut Bars
H|gh Prote|n Grano|a Bars
App|e C|nnamon Prote|n Bars
Banana-Map|e Prote|n Snack Wraps
H|gh Prote|n B|ueberry Cook|es
Peese's Sty|e Cottage Cheese
H|gh Prote|n Je||-O

15+
155
156
157
158
159
160
161
162

H|gh Prote|n Choco|ate Crepes
H|gh Prote|n P|ce Pudd|ng
Zucch|n| Bread
Hummus and Carrots
C|nnamon Toasted A|monds
Bua|o W|ngs
Egg Wh|te B|tes
Eggsters

163
164
165
166
167
168
169
170

L2A>'; : 7A+;
C#>1-#;

Page 154

Makes 10 Bars

! 8 scoops choco|ate Prote|n Powder
! 1 cup Oatmea|
! 1/3 cup Natura| Peanut Butter
! 3 Tbsp Honey
! 1/2 cup 1% M||k
! 3 tbsp crushed Peanuts


1. M|x together the prote|n powder, oatmea|, peanut butter, honey and m||k.

2. Form |nto 10 bars and then ro|| |n the crushed peanuts to |n|sh.

3. P|ace |n the r|dge or about 30 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 244
! Prote|n: 25g
! Fat: 8g
"#$%&'( 3* "(5$68 ? 45,8

Page 155

Makes 10 Bars

! 1 cup Oatmea|
! 1/2 cup Natura| Peanut Butter
! 1/4 cup Low Fat M||k
! 4 Tbsp Honey
! 3 Tbsp Pure Cocoa Powder
! 3 Tbsp crushed A|monds


1. M|x together the prote|n powder, oatmea|, peanut butter, honey, m||k and cocoa
powder.

2. Form |nto 10 bars and then ro|| |n the crushed a|monds to |n|sh.

3. P|ace |n the r|dge or about 30 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 253
! Prote|n: 25g
! Fat: 9g
"#$%&'( 3* "(5$68 ? 45,8

Page 156

Makes 5 Bars

! 1/2 cup F|ax Seeds
! 5 Tbsp |ow-at Cream Cheese
! 1/2 cup A|monds, s||ced
! 3 Tbsp o Stev|a
! 1/4 cup Water
! 1 teaspoon Cano|a O||
! 1 teaspoon Coconut extract
! 2 teaspoons A|mond extract


1. M|crowave cream cheese unt|| sot enough to m|x

2.Comb|ne a|| dry |ngred|ents |n bow| (prote|n powder, |ax seeds, a|monds,
sp|enda) , and then m|x |n the rest (cream cheese, water, cano|a o||, coconut ex-
tract and a|mond extract). St|r unt|| m|x |s cons|stent.

3. Create 5 equa| s|ze bars and |eave |n the r|dge or
about 30 m|nutes

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 282
! Prote|n: 27g
! Fat: 14g
"#$%&'( 3* "(5$68 ? 45,8

Page 157

Makes 6 Bars

! 1 cups Oat Bran
! 1 cups ro||ed Oats
! 1/2 cup Who|e Wheat F|our
! 1/2 cup Egg Wh|tes
! 1/2 cup 1% M||k
! 3 Tbsp o Stev|a
! 2 Tbsp Honey
! 1 teaspoon van|||a extract
! 1 Tbsp Cano|a O||
! 2 Tbsp Pa|s|ns
! 2 Tbsp A|monds, s||ced


1.M|x everyth|ng together |n a b|g bow|

2. Pour m|xture |n a bak|ng tray and bake at 350 degrees
F. or 25 m|nutes

3. Let coo| down at room temperature and cut |nto 6 bars
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 433
! Prote|n: 43g
! Fat: 9g
"#$%&'( 3* "(5$68 ? 45,8

Page 158

Makes 6 Bars

! 8 scoops van|||a Prote|n Powder
! 1/2 cups ro||ed Oats
! 2 Egg Wh|tes
! 1/2 cup nsweetened App|e Sauce
! 1/2 cup App|e, cubed
! 1 cup A|monds, ground |n b|ender
! 1 cup Cashew, ground |n b|ender


1.Preheat the oven to 350 degrees F.

2. M|x the egg wh|tes w|th the app|e sauce and beat or a m|nute.

3. M|x the prote|n, c|nnamon, sa|t, oats and ground nuts. S|ow|y st|r the egg
wh|te/app|e sauce m|xture |nto the dry |ngred|ents and
then st|r the app|e p|eces |n.

4. L|ght|y coat a bak|ng pan w|th cook|ng spray and trans-
er the m|xture |nto the pan

5. Bake or 10-15 m|nutes

6. Coo|, cut |n 6 bars and store |n the r|dge
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 486
! Prote|n: 49g
! Fat: 22g
"#$%&'( 3* "(5$68 ? 45,8

Page 159

Makes 1 Wrap

! 1 8 100% Who|e Wheat Wrap
! 1 med|um Banana
! 1 Tbsp o Natura| Peanut Butter (or a|mond butter)
! 1 Tbsp o s||vered A|monds
! 1 scoop o van|||a Prote|n Powder
! 1 Tbsp o sugar ree Map|e Syrup


1. ln a separate bow|, mash banana and prote|n powder together w|th a ork unt||
comb|ned.

2. Spread the peanut butter onto the tort|||a. Top w|th the banana m|xture.

3. Spr|nk|e w|th a|monds, then dr|zz|e w|th map|e syrup.

4. Po|| the wrap and en|oy!
Nutr|t|ona| Facts

(Per Serv|ng - 1 Wrap)

! Ca|or|es: 479
! Prote|n: 33g
! Fat: 15g
"#$%&'( 3* "(5$68 ? 45,8

Page 160

Makes 10 Cook|es

! 4 egg Wh|tes
! 1/2 cup Oatmea|
! 2 scoops o van|||a Prote|n Powder
! 1 cup B|ueberr|es


1. Comb|ne egg wh|tes, oatmea| and prote|n powder, m|x we||.

2. St|r |n b|ueberr|es

3. Drop spoonu|s o the m|xture on a bak|ng sheet coat|ng w|th cook|ng spray

4. Bake at 425 degrees F. or 10-15 m|nutes.
Nutr|t|ona| Facts

(Per Serv|ng - 1 Cook|e)

! Ca|or|es: 57
! Prote|n: 7g
! Carbohydrates: 5g
! Fat: 1g
"#$%&'( 3* "(5$68 ? 45,8

Page 161

Makes 1 Serv|ng

! 250g Fat Free Cottage Cheese
! 1/2 scoop Choco|ate Prote|n Powder
! 1 teaspoon Natura| Peanut Butter


1. ln a bow|, m|x the Cottage cheese w|th the prote|n powder and sp|enda

2. Add the peanut butter and st|r

3. En|oy th|s awesome treat
Nutr|t|ona| Facts

(Per Serv|ng )

! Ca|or|es: 306
! Prote|n: 43g
! Fat: 6g
"#$%&'( 3* "(5$68 ? 45,8

Page 162

Makes 1 Serv|ng

! 1 package sugar-ree Je||-O
! 1 scoop Prote|n Powder (any |avour to match Je||-O)


1. M|x 1 cup bo|||ng water w|th the Je||-O powder

2. St|r |n one scoop o the prote|n powder unt|| d|sso|ved.

3. Once thats |n|shed, m|x |n one cup o co|d water and a||ow to set.
Nutr|t|ona| Facts

(Per Serv|ng )

! Ca|or|es: 117
! Prote|n: 25g
! Carbohydrates: 2g
! Fat: 1g
"#$%&'( 3* "(5$68 ? 45,8

Page 163

Makes 2 Serv|ngs (2 Crepes)

! 8 Egg Wh|tes
! 1 scoop Choco|ate Prote|n Powder
! 1 Tbsp Who|e Wheat F|our
! 1/2 teaspoon Bak|ng Soda


1. M|x everyth|ng together |n a b|ender

2. ln a non-st|ck pan, over med|um-h|gh heat, coated w|th cook|ng spray, pour
ha| the m|xture (shou|d be 1/3 |nch h|gh |n the pan)

3. Cook or 3 m|nutes each s|de (wa|t unt|| the crepe |n so||d beore ||pp|ng)


Pour 1 Tbsp o sugar ree Map|e Syrup on top
Nutr|t|ona| Facts

(Per Serv|ng - 1 Crepe )

! Ca|or|es: 129
! Prote|n: 28g
! Carbohydrates: 2g
! Fat: 1g
"#$%&'( 3* "(5$68 ? 45,8

Page 164

Makes 2 Serv|ngs

! 1 cup Basmat| P|ce, cooked
! 2 cups Sk|m M||k
! 2 scoops van|||a Prote|n Powder
! 2 tab|espoons sugar-ree |nstant Je||-O van|||a Pudd|ng


1. On med|um-|ow heat, s|mmer the cooked r|ce |n m||k or 20 m|nutes, unt|| r|ce
bu|ks-up,

2. Cover and coo| or a ew m|nutes, then add the prote|n powder, cover aga|n
and put |n r|dge unt|| |t coo|s

3. Add Je||-O m|x to coo|ed m|xture, wh|p, and serve.
Nutr|t|ona| Facts

(Per Serv|ng )

! Ca|or|es: 254
! Prote|n: 28g
! Fat: 2g
"#$%&'( 3* "(5$68 ? 45,8

Page 165

Makes 8 Serv|ngs

! 2 Egg wh|tes
! 1 Egg
! 1 cup O||ve Ol|
! 3 teaspoons van|||a extract
! 4 Tbsp o Stev|a
! 2 cups Zucch|n|, shredded
! 3 cups o Who|e Wheat F|our
! 1 teaspoon Sa|t
! 1 teaspoon Bak|ng Powder
! 1/4 teaspoon bak|ng Soda
! 1 Tbsp ground C|nnamon


1. ln a |arge bow|, beat together eggs, o||, van|||a and s|enda. St|r |n the zucch|n|.

2. St|r |n the |our, sa|t, bak|ng powder, bak|ng soda, and
c|nnamon

3. Transer |nto a |arge |oa pan

4. Bake 50 m|nutes at 350 degrees F.
Nutr|t|ona| Facts

(Per Serv|ng )

! Ca|or|es: 420
! Prote|n: 9g
! Fat: 28g
"#$%&'( 3* "(5$68 ? 45,8

Page 166

Makes 8 Serv|ngs

! 15oz can Ch|ckpeas, r|nsed and dra|ned
! 1/2 cup p|a|n Fat Free Yogurt
! 3 Gar||c C|oves, crushed
! 1 Tbsp Water
! 1/2 teaspoon Cum|n
! Sa|t and Pepper


1. ln a b|ender or ood processor, puree a|| the |ngred|ents together unt|| com-
p|ete|y b|ended


Serve each serv|ng w|th 1 cup o raw baby carrots
Nutr|t|ona| Facts

(Per Serv|ng )

! Ca|or|es: 90
! Prote|n: 5g
! Fat: 2g
"#$%&'( 3* "(5$68 ? 45,8

Page 167

Makes 8 Serv|ngs

! 2 Egg Wh|tes
! 6 teaspoons van|||a extract
! 4 cups A|monds
! 1 Tbsp o Stev|a
! 1 teaspoon sa|t
! 1/2 teaspoon ground C|nnamon


1. ln a |arge bow|, beat egg wh|tes unt|| rothy, beat |n van|||a. Add a|monds, st|r
gent|y to coat.

2. ln a separate bow| comb|ne the sp|enda, sa|t and c|nnamon, add to nut m|x-
ture and st|r gent|y to coat

3. Spread even|y |nto a bak|ng sheet, coated w|th cook|ng
spray. Bake at 300 degrees F. or 25-30 m|nutes or unt||
a|monds are cr|sp, st|rr|ng once.

Nutr|t|ona| Facts

(Per Serv|ng - 1/2 Cup )

! Ca|or|es: 436
! Prote|n: 15g
! Fat: 36g
"#$%&'( 3* "(5$68 ? 45,8

Page 168

Makes 6 Serv|ngs

! 3 pounds Ch|cken W|ngs, sk|nned
! 3 Tbsp C|der v|negar
! 2 Tbsp Low-Sod|um Ch|cken Broth
! 2 teaspoons Cano|a O||
! 2 teaspoons Hot Sauce


1. ln a |arge Z|p|oc bag, comb|ne w|ngs, v|negar, broth, o||, and hot sauce. Turn
to coat and rer|gerate or 30 m|nutes. Turn occas|ona||y.

2. Pemove w|ngs rom mar|nade.

3. Spread even|y |nto a bak|ng sheet, coated w|th cook|ng spray. Bake at 375
degrees F. or 10-15 m|nutes per s|de.

Nutr|t|ona| Facts

(Per Serv|ng - 4 W|ngs)

! Ca|or|es: 135
! Prote|n: 26g
! Carbohydrates: 1g
! Fat: 3g
"#$%&'( 3* "(5$68 ? 45,8

Page 169

Makes 6 Serv|ngs

! 10 Egg Wh|tes
! 1 Egg
! 1 Tomato, seeded and chopped |ne|y
! 1 On|on, |ne|y chopped
! 1 teaspoon dr|ed Bas||
! B|ack Pepper


1. ln a bow|, wh|sk egg wh|tes and the egg

2. Pour egg m|xture equa||y |n a b|g 6-mu|n pan.

3. Top each port|on w|th 1 teaspoon o tomatoes and 1 teaspoon on|ons. Spr|n-
k|e bas|| and pepper on top

4. Bake |n oven at 350 degrees F. or 8 m|nutes or des|red
doneness.

Nutr|t|ona| Facts

(Per Serv|ng - 1 B|te)

! Ca|or|es: 45
! Prote|n: 8g
! Carbohydrates: 1g
! Fat: 1g
"#$%&'( 3* "(5$68 ? 45,8

Page 170

Makes 1 Serv|ng

! 1 Egg
! P|nches o dr|ed Bas||, Pars|ey, Oregano and B|ack Pepper


1. Bo|| egg or exact|y 7 m|nutes

2. Pemove rom bo|||ng water and coo| under runn|ng co|d water

3. When she|| |s co|d, remove she||. The wh|te w||| be hard and the yo|k w||| be
creamy and hot |ns|de

4. Put |n a bow|, top w|th o||ve o|| and spr|nk|e bas||, pars|ey, oregano and pep-
per on top

Nutr|t|ona| Facts

(Per Serv|ng1 Egg)

! Ca|or|es: 132
! Prote|n: 6g
! Carbohydrates: 0g
! Fat: 12g
"#$%&'( 3* "(5$68 ? 45,8

Page 171
Strawberry Mer|ngues
Lemon Cheesecake
B|ueberry Cheesecake
Strawberry Prote|n lce Cream
Orange-Prote|n Creams|c|es
Brown|es ln a Cup
H|gh Prote|n Choco|ate Mousse
Mango L|me Mousse
172
173
17+
175
176
177
178
179
Sweet Potato P|e
Banana Cream P|e
Carrot Cake
Peanut Butter Prote|n Ba||s
The Bodybu||der's Choco|ate Cake
Choco|ate Haze|nut B|scott|
Gu||t-Free Choco|ate Sauce

180
181
182
183
18+
185
186

@#;;#+/;
C#>1-#;

Page 172

Makes 2 Serv|ngs

! 6 egg wh|tes
! 1/4 tsp cream o Tartar
! 2 cups s||ced Strawberr|es
! 2 tbsp Sp|enda
! 4 scoops van|||a or Strawberry prote|n powder


1. Preheat the oven to 250 degrees F.

2. ln a |arge m|x|ng bow|, beat 6 egg wh|tes and 1/4 tsp o cream o tartar w|th
an e|ectr|c m|xer on med|um-h|gh speed, unt|| the egg wh|tes become |uy and
ho|d st| peaks.

3. Scoop th|s m|xture out |nto two |arge ba||-||ke port|ons on a bak|ng sheet ||ned
w|th parchment paper.

4. W|th the back o a |arge spoon, depress the m|dd|e o
each port|on to orm a pocket (th|s |s where the ru|t w|||
go).

5. Bake |n the oven unt|| the m|xture turns ||ght go|den
brown, between 5 and 10 m|nutes. Pemove rom oven
and set as|de to |et coo|.

6. Cut up 2 cups o strawberr|es and m|x |n a bow| w|th
Sp|enda. Add the prote|n powder to th|s m|xture, 1 scoop
at a t|me, m|x|ng we||. Once these dry |ngred|ents are
m|xed together, add water, 1 tbsp at a t|me, unt|| the m|x-
ture becomes creamy.

7. Pour the strawberry m|xture |nto the mer|ngue pockets,
|ett|ng |t |ow over the s|des. Serve coo|.

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 330
! Prote|n: 52g
! Fat: 4g
"#$%&'( 3* C#88#,%8

Page 173

Makes 2 Serv|ngs

! 250 g Fat Free Cottage Cheese
! 2 Eggs
! 3/4 cup Sp|enda
! 2 |emons, |u|ced
! 1/2 teaspoon bak|ng powder
! Zest rom ha| a |emon


1. Preheat oven to 375 degrees F.

2. ln a b|ender, b|end cottage cheese and eggs unt|| smooth and creamy |n tex-
ture. Pemove m|xture rom b|ender and p|ace |nto a m|x|ng bow|. M|x |n Sp|enda
and |emon |u|ce. F|na||y, add bak|ng powder and |emon zest and m|x we||.

3. F||| two 2.5 ramek|ns w|th the m|xture.

4. F||| a |arge bak|ng pan ha|-u|| w|th hot water. P|ace the
ramek|ns |ns|de the bak|ng pan so that the water comes
approx|mate|y ha| way up the s|des o ramek|ns.

5. P|ace the bak|ng pan conta|n|ng the ramek|ns |nto the
oven and a||ow to bake or 35 to 40 m|nutes.

6. When |n|shed bak|ng, remove the bak|ng pan rom the
oven and the ramek|ns rom the water. A||ow ramek|ns to
coo| outs|de o the water pan. When coo| to the touch,
p|ace |nto the r|dge over n|ght.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 324
! Prote|n: 57g
! Carbohydrates: 8g
! Fat: 7g
"#$%&'( 3* C#88#,%8

Page 174

Makes 6 Serv|ngs

Crust: Crust: Crust: Crust:
! 1 cup Graham Cracker Crumbs
! 1/4 cup ground F|ax Seeds
! 1/4 cup raw Oat Bran
! 1 oz Fat-Free Cream Cheese, warmed |n m|crowave
! 1/3 cup Water

Cheesecake: Cheesecake: Cheesecake: Cheesecake:
! 2 cups Fat Free Cottage Cheese
! 1/2 package powdered Je||-O |nstant pudd|ng, Cheesecake |avour
! 3 oz at-ree Cream Cheese
! 3 scoops Strawberry whey prote|n Powder
! 1 cup rozen B|ueberr|es
! 2 teaspoons o Stev|a


1. To make the crust, m|x crust |ngred|ents |n a |arge
bow|. St|r th|s m|xture unt|| |t |s a|| the same cons|stency,
then press |nto a 9-|nch p|e pan sprayed w|th Pam,
stretch|ng the crust up the s|des o the pan.

2. For the rest o the cake, put the other |ngred|ents |n a
b|ender. B|end on h|gh unt|| smooth and creamy. Pes|st
the temptat|on to add water, as th|s makes the cake
soupy (more Je||-O m|x can be added or more des|rab|e
cons|stency)

3. Pour the b|ender m|xture |nto the crusted pan, and re-
r|gerate or 1 hour.
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 265
! Prote|n: 25g
! Fat: 5g
"#$%&'( 3* C#88#,%8

Page 175

Makes 1 Serv|ng

! 1 cup Egg Wh|tes
! 8 Large Frozen Strawberr|es
! 1 cup van|||a Prote|n Powder
! 1/4 cup Water


1. Beat egg wh|tes |nto st| peaks

2. ln a b|ender, b|end rozen strawberr|es and water unt|| s|ushy

3. M|x together |rm egg wh|tes and strawberry m|x. St|r gent|y add|ng gradua||y
prote|n powder and stev|a

3. Put |n the reezer or m|n|mum 12 hours or overn|ght
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 285
! Prote|n: 51g
! Fat: 1g
"#$%&'( 3* C#88#,%8

Page 176

Makes 6 Serv|ngs

! 1 cup sugar ree van|||a Pudd|ng
! 1 cup Sk|m M||k
! 2 cups van|||a Prote|n Powder
! 2 cups Orange Ju|ce


1. M|x a|| the |ngred|ents |n a b|ender

2. Pour m|xture |n a pops|c|e maker tray

3. Put |n the reezer or m|n|mum 12 hours or overn|ght
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 97
! Prote|n: 10g
! Fat: 1g
"#$%&'( 3* C#88#,%8

Page 177

Makes 1 Serv|ng

! 1 Egg
! 1 Scoop Choco|ate Prote|n Powder
! 1 Tbsp Natura| Peanut Butter
! 1 Tbsp Water


1. ln a coee mug, m|x a|| the |ngred|ents. M|x we|| so the powder |s comp|ete|y
m|xed |n

2. Cook |n a m|crowave or 1 m|nutes

3. s|ng a kn|e, remove brown|e rom the cup, p|ace |n a p|ate and en|oy!
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 261
! Prote|n: 33g
! Carbohydrates: 3g
! Fat: 13g
"#$%&'( 3* C#88#,%8

Page 178

Makes 2 Serv|ng

! 1 cup Egg Wh|tes
! 125g Fat Free Cottage Cheeses
! 1 cup Choco|ate Prote|n Powder
! 1 teaspoon Pure Cocoa Powder


1. Beat egg wh|tes |nto st| peaks

3. M|x together |rm egg wh|tes and cottage cheese. St|r gent|y add|ng gradua||y
prote|n powder, cocoa powder and stev|a

3. Per|gerate m|n|mum 2 hours beore serv|ng
Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 157
! Prote|n: 32g
! Carbohydrates: 5g
! Fat: 1g
"#$%&'( 3* C#88#,%8

Page 179

Makes 4 Serv|ngs

! 2 Mangos, d|ced
! 1/2 cup Fat Free P|cotta Cheese
! 1 cup Sk|m M||k
! 1 teaspoon L|me Zest
! 2 Tbsp L|me Ju|ce
! 1 enve|ope un|avoured Ge|at|n
! 1/4 cup Water
! 1 Tbsp o Stev|a


1. ln a ood processor or a b|ender, comb|ne the mangoes, r|cotta, sugar, ||me
zest, and ||me |u|ce.

2. Spr|nk|e ge|at|ne over water and |et stand unt|| sotened, then pour |nto the
ood processor

3. ln a saucepan, br|ng m||k to a bo|| and pour |nto ood
processor w|th the mango m|xture, puree.

4. Pour mousse |nto d|shes and reeze or 2 hours beore
serv|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 199
! Prote|n: 8g
! Fat: 3g
"#$%&'( 3* C#88#,%8

Page 180

Makes 12 Serv|ngs

Crust: Crust: Crust: Crust:
! 3/4 cup A||-Purpose F|our
! 1/4 cup Who|e Wheat F|our
! 1/2 teaspoon Sa|t
! 1/4 cup Cano|a O||
! 3 Tbsp Water

F||||ng: F||||ng: F||||ng: F||||ng:
! 2 pounds Sweet Potatoes, cooked, pee|ed and mashed
! 1.5 cups Low-Fat M||k
! 1/2 cup egg Wh|tes
! 2 Tbsp Stev|a
! 1 teaspoon van|||a Extract


1. To make the crust, m|x crust |ngred|ents |n a |arge
bow|. St|r th|s m|xture unt|| |t |s a|| the same cons|stency,
then press |nto a 9-|nch p|e pan sprayed w|th Pam,
stretch|ng the crust up the s|des o the pan.

2. For the ||||ng, comb|ne a|| the ||||ng |ngred|ents |n a b|g
bow|.

3. Pour m|xture |n the crust. Bake 10 m|nutes then reduce
oven temperature to 325 degrees F. Bake or 90 m|nutes
or unt|| the ||||ng |s |rm

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 189
! Prote|n: 4g
! Fat: 5g
"#$%&'( 3* C#88#,%8

Page 181

Makes 8 Serv|ngs

! 12 |ow-at Honey Graham Crackers, crumb|ed
! 1/2 cup Water
! 4 Bananas, s||ced
! 2 Tbsp L|me Ju|ce
! 1 enve|ope Ge|at|n
! 2 teaspoons o Stev|a
! 1.5 cups p|a|n Fat Free Yogurt
! 1 teaspoon van|||a Extract


1. Preheat oven at 350 degrees F.

2. To make the crust, m|x crackers, margar|ne and 1 Tbsp water |n a |arge bow|.
St|r th|s m|xture unt|| |t |s a|| the same cons|stency, then press |nto a 9-|nch p|e
pan sprayed w|th Pam, stretch|ng the crust up the s|des
o the pan. Bake or 5 m|nutes.

3. ln another bow|, toss bananas w|th the ||me |u|ce, re-
serve 1 cup and arrange the rema|n|ng banans over the
crust

4. ln a sma|| saucepan, spr|nk|e ge|at|ne over co|d water
and |et stand 2 m|nutes. Add stev|a, and cook over me-
d|um heat, st|rr|ng constant|y unt|| the m|xture bo||s and
the ge|at|ne and stev|a d|sso|ve.

5. Pemove rom heat, st|r |n yogurt and van|||a, and pour
|nto the p|e p|ate

6. Arrange the reserved banana on top and spr|nk|e w|th
zest.

7. rer|gerate or 2 hours m|n|mum beore serv|ng

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 162
! Prote|n: 4g
! Fat: 2g
"#$%&'( 3* C#88#,%8

Page 182

Makes 8 Serv|ngs

! 1 cup a||-purpose F|our
! 1/2 teaspoon Sa|t
! 1/2 teaspoon ground C|nnamon
! 2 |arge Egg Wh|tes
! 1 Egg
! 1/2 cup Sp|enda
! 1/2 cup Honey
! 3 Tbsp unsweetened App|esauce
! 3 Tbsp Cano|a O||
! 2.5 cups Carrots, |ne|y shredded
! 1/3 cup Wa|nuts


1. Preheat oven at 350 degrees F.

2. ln a med|um bow| wh|sk together |our, bak|ng powder,
bak|ng soda, sa|t, c|nnamon, and a||sp|ce. Set as|de.
ln sma|| bow| wh|sk together egg wh|tes and egg. Set
as|de.

3. ln a |arge bow| beat Sp|enda, margar|ne, honey, van|||a,
app|esauce, and cano|a o||. M|x |n egg m|xture, st|r unt||
we|| m|xed. St|r |n |our m|xture, then carrots and wa|nuts.

4. Pour |nto a |oa pan and bake or 40-45 m|nutes
!

Nutr|t|ona| Facts

(Per Serv|ng)

! Ca|or|es: 220
! Prote|n: 4g
! Fat: 8g
"#$%&'( 3* C#88#,%8

Page 183

Makes 8 Serv|ngs

! 2 cups Crunchy Peanut Butter
! 2 scoops Choco|ate Prote|n Powder
! 2 r|pe Bananas, mashed
! 2 Tbsp F|ax seeds
! 1teaspoon o Stev|a
! 1 teaspoon pure Cocoa Powder


1. ln a |arge bow|, m|x together peanut butter, cocoa powder, stev|a, whey pow-
der, bananas, and |ax seed.

2. Shape the m|xture |nto 8 wa|nut-s|ze ba||s, and p|ace them |n a conta|ner ||ned
w|th parchment to separate the |ayers. Freeze or 2 hours m|n|mum beore
serv|ng

Nutr|t|ona| Facts

(Per 1 Serv|ng - 1 Ba||)

! Ca|or|es: 87
! Prote|n: 8g
! Carbohydrates: 7g
! Fat: 3g
"#$%&'( 3* C#88#,%8

Page 184

Makes 8 Serv|ngs

! 1 1/4 cup a||-purpose F|our
! 1/2 cup pure Cocoa Powder
! 1 Scoop Choco|ate Prote|n Powder
! 1/4 Cup Cornstarch
! 1/2 teaspoon Sa|t
! 1 1/4 cups Sp|enda
! 1 cup Water
! 3 Egg Wh|tes
! 1/2 cup L|ght Corn Syrup


1.ln a |arge bow|, comb|ne |our, cocoa, cornstarch, bak|ng powder, soda, and
sa|t.

2. ln another bow|, st|r sp|enda and water unt|| the
sp|enda |s a|most d|sso|ved. Add corn syrup and egg
wh|tes, st|rr|ng unt|| b|ended. S|ow|y add dry |ngred|ents,
and st|r unt|| smooth.

3. Pour |nto a 9 |nch square bak|ng pan w|th cook|ng
spray.

4. Bake at 350 degrees F. or 35 m|nutes

Nutr|t|ona| Facts

(Per 1 Serv|ng)

! Ca|or|es: 144
! Prote|n: 7g
! Fat: 0g
"#$%&'( 3* C#88#,%8

Page 185

Makes 40 B|scott|
! 1 cup a||-purpose F|our
! 1/2 cup Haze|nuts, chopped
! 1/3 cup m|n| sem|sweet Choco|ate Ch|ps
! 1/4 pure Cocoa Powder
! 1 teaspoon lnstant Coee powder
! 1 teaspoon Bak|ng Soda
! 1/2 cup Sp|enda
! 1 Egg
! 2 Egg Wh|tes
! 1 Tbsp van|||a extract
! P|nch Sa|t


1.Bake Haze|nuts on a bak|ng sheet, at 350 degrees F. or about 8 m|nutes or
unt|| brown

2. ln a ood processor, comb|ne 2 Tbsp haze|nuts, |our, 2 Tbsp choco|ate ch|ps,
cocoa, coee, bak|ng soda and sa|t. Pu|se unt|| every-
th|ng |s ground |ne|y. Transer |n a bow|.

3. ln the ood processor aga|n, comb|ne sp|enda, eggs,
egg wh|tes and van|||a. Wh|r| unt|| th|ckened .Comb|ne
egg m|xture w|th cocoa m|xture and st|r gent|y. St|r |n the
rema|n|ng haze|nuts and choco|ate ch|ps

4. On a bak|ng sheet, spoon the batter to orm 2 |ogs,
about 12 |nches |ong and 2 |nches w|de. Leave space |n
between |ogs

5. Bake at 350 degrees F. or 15 m|nutes, then cut |ogs on
the d|agona| |nto 1/2 |nch th|ck s||ces. P|ace s||ces upr|ght
on the bak|ng sheet and bake or an add|t|ona| 25 m|n-
utes.


Perect w|th coee. B|scott| can be stored |n an a|rt|ght conta|ner.
Nutr|t|ona| Facts

(Per 2 B|scott|)

! Ca|or|es: 79
! Prote|n: 3g
! Fat: 3g
"#$%&'( 3* C#88#,%8

Page 186

Makes 4 Serv|ngs
! 1/4 cup Water
! 1/2 cup evaporated Fat Free M||k
! 3 Tbsp pure Cocoa Powder
! 4 teaspoons L|ght Corn Syrup
! 2 Tbsp stev|a


1.ln a saucepan, m|x cocoa powder and water. Wh|sk unt|| d|sso|ved.

2. Wh|sk |n m||k, stev|a, corn syrup and van|||a.

3. Set the saucepan to med|um heat and br|ng to a bo||. Peduce heat and s|m-
mer, st|rr|ng constant|y, or 8 m|nutes or unt|| th|ckened.


l you want a th|cker sauce, rer|gerate or 1 hour

Nutr|t|ona| Facts

(Per 1 Serv|ng - 2 Tbsp)

! Ca|or|es: 45
! Prote|n: 0g
! Carbohydrates: 9g
! Fat: 1g
"#$%&'( 3* C#88#,%8

Anabolic Cookbook

Caricato da

Informazioni sul documento

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Anabolic Cookbook

Caricato da

Copyright:

Formati disponibili

Page 1

Potrebbero piacerti anche