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Nutritional Healthy Recipes

Eating Sensibly

Eating sensibly doesn’t have to be painful and you shouldn’t try to change all of your eating habits over night. Let go of the idea that eating right means eating salads and brown rice at every meal. Also, forget about going on a diet. Diets are temporary and therefore do not solve any long term issues. Knowing that you’ll be gradually changing your eating habits will allow you to become more comfortable with the idea of eating right.

The first step is to keep a food journal. This has been incredibly effective for me to help my clients become more aware and accountable when it comes to eating. A food journal forces us to think before we eat – something we probably wouldn’t do otherwise. Most people eat out of habit more than because of actual hunger. Eat on purpose. Feed your body because you want to give it fuel and nourishment.

No matter how healthy you want to become it is still essential that you enjoy the foods you eat. Becoming a healthy eater does not mean you have to stop enjoying food. It simply means you’ll be more aware of what and when you eat. If you are unsure about what to eat, when to eat and how much food makes a healthy portion speak to your doctor or consider following a pre-portioned meal delivery plan such as eDiets.com. They take the ‘work’ out of eating healthy and losing weight.

The intention of this page is not to overload you with information about calorie counting, fad diets or other confusing information. If it seems complicated you probably won’t stick with it. Living and eating healthy is about making good decisions, not following an exact program where every single decision is made for you…unless you’re planning to become a professional athlete or a fitness model. As long as you prepare and eat healthy food with natural ingredients you’ll be well on your way to having a more healthy and efficient body. Getting the proper nutrients daily will improve your metabolism and energy reserves, especially if you’re also exercising three to five times per week.

Eat small portions five to six times per day and try to avoid getting full. Try to have your last meal or snack before 8pm, unless directed otherwise by a health professional. The recipes listed here are categorized in the traditional breakfast, lunch and dinner groups but each category is interchangeable. All of the recipes listed here make delicious, healthy meals you’re sure to enjoy.

Cheat Day

Your cheat day is one day per week that you can indulge a little. If you love pizza and chocolate cake…have it! Just don’t over do it.

More and more studies have proven that a cheat day is not only acceptable but it’s actually beneficial to your body, assuming you’re eating right the other six days of the week. Your cheat day shocks the body and kick starts your metabolism. A weekly cheat day serves as a reset for the following week.

Stay in Control

Staying in control of your eating habits simply means you’re always aware of what you put into your body. A food journal will be your best tool in combating urges to indulge. Another important tool is the mission statement you wrote (or will soon write). Your mission statement is a set of promises you’ve made to yourself about what you’ll accomplish.

Mistakes happen. If you give into temptation and eat something you know isn’t within the guidelines of healthy food don’t be too hard on yourself. This doesn’t mean you should plan on slipping or give yourself room to make mistakes, it just means that your old self will try to bring you back to an old way of eating and once in a while the old you finds success in getting what it wants. Don’t follow a slip up with the attitude that now your day is ruined and you might as well eat what you want. Our bodies don’t work on a daily nutrition schedule and a one-time slip doesn’t have to become a one-day slip.

Forgive yourself, exercise a little harder to make up for your mistake and keep moving forward. You’ll be amazed at how strong you’ll be about avoiding temptation knowing your cheat day is right around the corner.

The recipes listed below are healthy and natural but may not be suitable for all weight loss programs. For a more aggressive approach to weight loss speak to your personal trainer, nutrition counselor or doctor about a more individualized meal plan.

HEALTHY RECIPES
BREAKFAST

OATMEAL WITH BLUEBERRIES & CREAM
serves 2

INGREDIENTS

1 cup water
1/2 cup old fashioned oats
1 pinch salt (optional)
2 tsp Splenda Brown Sugar Blend
2 tbsp blueberries (fresh or frozen)
1 tbsp fat free half and half

DIRECTIONS

1 Bring water to a boil in a small saucepan. Stir in oats and salt. Cook, stirring occasionally, over medium heat 5 minutes. Serve with toppings, if desired.
2 Sprinkle 2 teaspoons SPLENDA® Brown Sugar Blend and 2 tablespoons fresh or frozen blueberries over hot cooked oatmeal. Drizzle with 1 tablespoon fat-free half-and-half.

OMELETTE
serves 2

INGREDIENTS

3 whole eggs, 1 egg white or 3/4 cup liquid egg substitute
1 pinch salt and pepper
1 cooking spray

DIRECTIONS

1 Place a sprayed 9-inch nonstick skillet over medium heat.
2 Combine eggs or egg substitute, salt, pepper, and 1 tablespoon water, mixing until lightly blended. Add to skillet.
3 As mixture begins to set, lift edges to allow uncooked portions to flow underneath. When eggs are lightly set, fold, then cut in half to serve.

BERRY FRENCH TOAST
serves 2

INGREDIENTS

1/2 cup blueberries (fresh or frozen)
1/2 cup sliced strawberries (fresh or frozen)
2 eggs
2 tbsp low fat milk
4 piece sliced whole wheat bread (fruit loaf can be substituted)
2 tbsp low fat maple syrup

DIRECTIONS

1 Gently heat the berries in a small saucepan until they have softened and are warm.
2 Meanwhile, whisk together the eggs and milk with a fork in a flat-bottomed dish. Add the slices of bread and coat with the egg mixture on both sides.
3 Cook 2 slices of the eggy bread in a non-stick frying pan over medium heat until brown, roughly 3 minutes on each side. Repeat with the remaining 2 slices.
4 To serve, cut each slice in half and serve topped with the warm berries and maple syrup drizzled on top.

BLUEBERRY OAT BRAN MUFFINS
serves 4

INGREDIENTS

2 cups oat bran
1/4 cup sugar
2 tsp low sodium baking powder
1/4 tsp baking soda
1/2 cup Yogurt, vanilla, low fat
1/2 cup orange juice
1/2 cup Egg Substitute, new (2 large eggs plus 1 egg white, lightly beaten, can be used)
2 tbsp canola oil (or walnut oil)
3/4 cup Blueberries (fresh or frozen)
cooking spray

DIRECTIONS

1 Preheat the oven to 350 degrees F.
2 Combine the oat bran, sugar, baking powder, and baking soda in a large bowl.
3 Mix together the yogurt, orange juice, egg substitute or eggs, and oil in a small bowl. Stir well.
4 Add the yogurt mixture to the oat bran mixture and stir well. Fold in the blueberries.
5 With nonstick cooking spray, coat the bottoms (only) of muffin cups and fill each 1/4 full with batter. Bake for 16 minutes or until a toothpick inserted in the center of a muffin comes out clean.
6 Allow the muffins to sit in the muffin tin for 5 minutes before removing. Serve warm or at room temperature.

CINNAMON TOAST

INGREDIENTS
serves 2

cooking spray
1 English Muffin, whole wheat, split in half
1/2 cup low fat cottage cheese
1 tsp Splenda
1/2 tsp ground cinnamon

DIRECTIONS

1 Preheat oven to 350 degrees.
2 Coat a nonstick cookie sheet with cooking spray.
3 Split muffin in half and set aside.
4 In a small bowl, whisk together cottage cheese, sugar substitute, and ground cinnamon. Spread cottage cheese mixture over each muffin half.
5 Arrange muffins on prepared cookie sheet and bake for 5 minutes or until lightly browned. Serve immediately.

BREAKFAST BANANA SPLIT
serves 2

INGREDIENTS

1 Banana, medium, fresh, peeled and cut in half
1/2 cup Cottage Cheese, nonfat
1 medium oranges, peeled and sectioned
1/2 cup Raspberries (fresh or frozen)

DIRECTIONS

1 Place 1 banana half in each of 2 shallow soup bowls or banana split dishes.
2 Top each banana with 1/4 cup of cottage cheese. Arrange the orange sections over and around the cottage cheese.
3 Puree the raspberries in a food processor or blender until smooth. Drizzle over the fruit and cottage cheese.

BREAKFAST BURRITOS
serves 4

INGREDIENTS

3 eggs
6 egg whites
1/4 tsp salt
1/2 tsp chili powder
1/4 tsp ground red pepper (cayenne)
4 1/2 oz canned green chile peppers, chopped and drained
1/2 g roasted red peppers with brine, chopped
1 tsp Margarine, 80% fat, unsalted
8 Tortilla, wheat
1/2 cup Cheese, cheddar, mild, reduced fat, shredded
3/4 cup Salsa
6 tbsp Sour Cream, nonfat
1 pinch fresh cilantro, sprigs (optional)

DIRECTIONS

1 In a medium sized bowl, combine eggs, eggs whites, salt, chili pepper, ground red pepper and stir well. Add green chiles and red pepper.
2 Melt margarine in a large nonstick skillet over medium heat. Add egg mixture, and cook until mixture is firm, but still moist, stirring often.
3 Spoon egg mixture evenly down center of each tortilla, top evenly with cheese. Roll up tortillas, place on a serving plate, seam side down.
4 Top each burrito evenly with salsa and sour cream. Garnish with cilantro sprigs (optional).

BREAKFAST CASSEROLE
serves 4

INGREDIENTS

1 lb cooked baby red potatoes, cut into 1/4-inch slices
1/3 cup chopped leeks, thinly sliced
1 Cooking Spray, canola, non-aerosol, butter flavor, 1/3 sec sp
6 oz reduced fat low sodium ham, chopped
3 oz low fat Swiss cheese, diced, cut into small pieces
1 1/4 cup skim milk
1 tbsp white all purpose flour
3/4 cup liquid egg substitute
2 tsp fresh thyme (or 1/2 tsp. dried)
1/4 tsp black pepper

DIRECTIONS

1 Preheat oven to 350 degrees F.
2 In a covered large saucepan cook sliced potatoes in a small amount of boiling, lightly salted water about 10 minutes or just until tender. Add leeks the last 5 minutes of cooking. Drain potato mixture.
3 Coat a nonstick baking dish with cooking spray. Spread potato mixture in bottom of the prepared baking dish. Sprinkle with ham and Swiss cheese.
4 In a medium bowl, stir the milk into the flour until smooth. Stir in the egg product, thyme, and pepper. Pour the egg mixture over potato mixture.
5 Bake for 35 to 40 minutes or until a knife inserted near the center comes out clean.

GRILLED EGG AND CHEESE SANDWICH
serves 4

INGREDIENTS

4 Bread, wheat, thin slice
4 tsp Margarine, 80% fat free
4 fl. oz liquid egg substitute
1 1/2 oz Cheese, Swiss, reduced fat, thin slice, torn into small pieces

DIRECTIONS

1 Spread one side of each slice of bread with 1 teaspoon of margarine.
2 Heat a medium-sized skillet over medium heat . Coat with nonstick cooking spray. Add the egg substitute and cook for 1 minute without stirring. Using a spatula, lift up the edges so that the uncooked portion gets underneath. Cook for an additional 1-2 minutes or until eggs are nearly set and begin to puff up. Flip over and cook for 30 seconds.
3 Remove the egg mixture from the heat and put half the eggs on the unbuttered sides of two of the slices of bread. Put even amounts of cheese over the eggs and then top with the remaining slices of bread, buttered side out.
4 Put the skillet back on medium heat and allow it to get hot. Coat with nonstick cooking spray and add the two sandwiches. Cook for 3 minutes on one side, then flip and cook on the other side for 2 minutes or until golden. Cut each sandwich in half and serve.

BREAKFAST QUESADILLAS
serves 2

INGREDIENTS

2 Tortillas, wheat (8 inch)
1/2 cup liquid egg substitute
1 pinch black pepper
1 pinch hot red pepper flakes
1 oz small tomato, sliced (2 slices needed for recipe)
1 piece Cheese Product, American, pasteurized, processed, nonfat, 0.75oz slice
1 small onion, sliced (optional)

DIRECTIONS

1 Heat oven to 375 F. Scramble egg substitute in small skillet.
2 Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired. Add second tortilla on top. Press lightly. Bake 5 minutes or until cheese is melted. Cut into fourths to serve.

BREAKFAST WRAP
serves 2

INGREDIENTS

cooking spray
2 eggs (or liquid egg substitute equal to 2 eggs)
1/8 tsp black pepper
4 whole wheat tortillas
3 oz Potatoes, diced, recipe quick, 80% cooked, frozen, FS, shredded (about 3 ounces)
1/2 medium bell peppers, diced
1 oz Canadian bacon, chopped
1/8 tsp black pepper
1 oz Cheese, cheddar, fat free, shredded

DIRECTIONS

1 Preheat the oven to 350 degrees F.
2 Spray a small nonstick skillet with cooking spray, and heat the skillet to medium low.
3 Cook the egg substitute and 1/8 teaspoon pepper for 3 to 4 minutes, or until the eggs are cooked, while stirring occasionally. Then set aside.
4 Wrap the tortillas in aluminum foil and warm in the over for 5 minutes.
5 Meanwhile, in a medium bowl, stir together the potato, bell pepper, bacon, and 1/8 teaspoon pepper.
6 Spray a small nonstick skillet with cooking spray, and heat the skillet to medium high.
7 Spread the potato mixture evenly over the bottom of the skillet and cook for 6 to 7 minutes on one side, or until the potatoes are a light golden brown. Flip the potato mixture over with a spatula and cook for 5 to 6 minutes.
8 To put together the wrap, layer the ingredients horizontally across the middle of a tortilla as follows: one quarter of the scrambled eggs, one quarter of the potato mixture, and one quarter of the cheese. Roll the wrap up, and repeat with the remaining tortillas.

LUNCH

ALMOND CHICKEN SALAD
serves 4

INGREDIENTS

8 oz boneless skinless chicken breasts, cooked (cut into strips)
2 medium celery stalks, sliced
1 tbsp slivered almonds
2 tbsp fat free mayonnaise
1 tsp dried dill weed
1 pinch salt and pepper (to taste)
2 piece slice rye bread

DIRECTIONS

1 Chop the chicken and celery and put in a bowl.
2 Toast almonds in a toaster oven until golden, add to chicken.
3 Stir in mayonnaise, dill, salt, and pepper.
4 Spoon salad onto two separate plates and serve with the rye bread.

ENGLISH MUFFIN PIZZA
serves 2

INGREDIENTS

2 pieces English Muffin, split
1/2 cup Sauce, pizza
1/2 cup part skim shredded mozzarella (substitute shredded cheddar)
3 tbsp medium green bell peppers, chopped
3 tbsp fresh mushroom slices (may substitute canned)
1 pinch dry Italian seasoning (optional)

DIRECTIONS

1 Toast the English muffin until slightly brown.
2 Top muffin with pizza sauce, vegetables and low-fat cheese.
3 Sprinkle with Italian seasonings as desired.
4 Return to toaster oven (or regular oven preheated to 350 degrees F).
5 Heat until cheese melts.

FISH TACOS
serves 2

INGREDIENTS

1 tsp vegetable oil
1 Chile Peppers, green, whole , chopped
1 fresh leeks, chopped
2 medium garlic cloves, crushed
1 pinch salt and pepper (to taste)
1 cup chicken broth
2 large tomato, diced
1/2 tsp ground cumin
1 1/2 lb raw halibut fillets
1 medium limes
12 Tortilla, wheat

DIRECTIONS

1 Heat the oil in a large skillet over medium heat.
2 Sauté the chile, leek, and garlic until tender and lightly browned, seasoning to taste with salt and pepper.
3 Add the chicken broth and tomatoes to the mixture in the skillet, and season with cumin. Bring to a boil; reduce heat to low.
4 Place the halibut into mixture in the skillet, sprinkling with lime juice.
5 Cook 15 to 20 minutes until the halibut easily flakes with a fork.
6 Wrap portions in warmed corn tortillas to serve.

HAMBURGERS
serves 4

INGREDIENTS

1 lb extra lean ground beef (5% fat)
1/2 cup fresh chopped onion (1 medium onion)
1/3 cup green pepper
1 3/4 oz Soup, tomato, reduced sodium, condensed, canned
1 tbsp worcestershire sauce
1 tbsp yellow mustard
1 cup Pickles, dill, slices (optional)
4 whole wheat hamburger buns, split and toasted

DIRECTIONS

1 In a large skillet cook ground beef, onion, and pepper until beef is brown.
2 Drain off fat. Stir in soup, Worcestershire sauce, and mustard.
3 Bring to boiling, reduce heat. Simmer, covered, for 5 minutes.
4 If desired, serve with pickles, on the toasted hamburger buns.

CHICKEN & VEGETABLE TORTILLA ROLL-UPS
serves 2

INGREDIENTS

1 lb boneless skinless chicken breasts, cooked
1 cup fresh broccoli florets
1 cup sliced carrots, small dice
10 3/4 fl. oz cream of celery soup, 98% fat free, undiluted
1/4 cup Milk, 1%
1 tbsp cooking sherry
1/2 cup grated parmesan cheese
6 Tortilla, corn

DIRECTIONS

1 Preheat the oven to 350 degrees F. Spray a 13X9-inch baking pan with nonstick cooking spray and set it aside. Cut the chicken into 1-inch pieces, set aside.
2 In a 1-quart microwavable dish combine vegetables, cover the dish and microwave for 2 to 3 minutes on HIGH or until the vegetables are crisp-tender and set them aside.
3 In a small saucepan combine the soup with the milk and sherry and place over medium heat, cooking and stirring for 5 minutes. Take Parmesan cheese chicken, broccoli and carrots and stir them into the mixture and cook the mixture for 2minutes or until the cheese has become melted. Remove from heat.
4 Take each tortilla and spoon on 1/4 cup of the chicken mixture. Roll the tortillas and place seam side down in a prepared baking dish and bake, covered, for 20 minutes or until they have become heated through.

CONFETTI TUNA
serves 2

INGREDIENTS

1 canned white tuna, packed in water, drained, flaked
1/2 cup red cabbage, shredded (or green cabbage)
1/2 cup shredded carrots
1/4 medium zucchini, shredded (or yellow squash)
3 tbsp low fat cream cheese, softened
1 tbsp low fat plain yogurt
1/2 tsp dried basil, crushed
1 pinch salt and pepper
6 medium celery stalks, cut in half

DIRECTIONS

1 In a small bowl combine tuna, cabbage, carrot and squash.
2 Stir in cream cheese, yogurt and basil. Add salt and pepper to taste.
3 With spatula, spread mixture into celery sticks.

VEGGIE PIZZA
serves 2

INGREDIENTS

1 large whole wheat pita
cooking spray
2 tbsp Vegetables, broccoli & cauliflower, frozen
2 tbsp chopped red bell peppers
2 tbsp Sauce, pizza, ready to serve
2 tbsp Cheese, mozzarella, shredded

DIRECTIONS

1 Place pita bread on baking sheet and bake in a 400 degree F oven for 5 minutes.
2 While waiting, coat a small skillet with cooking spray. Heat over medium heat and add the vegetables. Stir and cook until crisp.
3 Spread pizza sauce onto pita bread. Top with cooked vegetables and cheese. Bake for 8-10 more minutes or until light brown. Cut in half and serve warm.

GRILLED CHEESE SANDWICH
serves 1

INGREDIENTS

2 piece rye bread slices
1 1/2 oz reduced fat sharp cheddar cheese, sliced paper thin
1/2 oz butter substitute (such as I Can’t Believe It’s Not Butter! spray )

DIRECTIONS

1 Place one slice of bread on a serving plate. Top evenly with the cheese and the remaining slice of bread.
2 Preheat a small nonstick pan over medium heat until it is hot enough for a squirt of water to sizzle on it. With an oven mitt, briefly take the pan off the heat and mist lightly with I Can’t Believe It’s Not Butter! Spray.
3 Place the sandwich in the pan, cooking for 3-4 or until the bread is lightly browned. Carefully flip the sandwich, and cook for another 3-4 minutes or until the cheese is completely melted. Serve immediately.

OPEN FACED VEGGIE MELT
serves 4

INGREDIENTS

1 tsp olive oil
1 medium onions, thinly sliced
1 medium garlic cloves, minced
2 small zucchini, thinly sliced
1 serving roasted red peppers with brine, roasted and thinly sliced drained and thinly sliced
1 tsp dried basil
1/4 tsp salt
1/4 tsp black pepper, coarsely ground
4 piece slice rye bread
2 small tomato, each cut into 4 slices
1/4 lb Cheese, provolone, reduced fat, shredded, shredded

DIRECTIONS

1 Preheat broiler.
2 Pour oil in a frying pan and heat over medium high heat. Saute onion, garlic, and zucchini 3 to 4 minutes, or until tender. Mix in roasted pepper, basil, salt, and pepper and cook 1 minute.
3 Arrange bread on a baking sheet. Lay 2 tomato slices on each piece of bread and top with vegetable mixture. Scatter cheese over vegetables and broil for 1 minute.

PEANUT BUTTER & JELLY SPIRALS
serves 1

INGREDIENTS

1 low cab tortilla, 8”
1 1/2 tbsp reduced fat peanut butter
1 tbsp Fruit Spread, strawberry, 100% fruit (or your favorite flavor)

DIRECTIONS

1 Place a medium nonstick skillet over medium heat for about 1 minute, or until warm.
2 Throw the tortilla in the skillet, cooking for 20 to 30 seconds per side or until just warm.
3 Place the tortilla on a cutting board. Spread the surface evenly with peanut butter followed by the fruit spread. Roll into a tube.
4 Slice into 8 equal pieces, placing onto a serving plate spiral side up. Serve immediately.

SALADS

ROMAINE AND BEAN SALAD
serves 2

INGREDIENTS

5 oz romaine lettuce
1/2 cup canned cannellini beans, rinsed and drained
2 tbsp vinegar & oil

DIRECTIONS

1 Combine all of the ingredients and toss.
2 Serve!

SPINACH, PEACH AND FETA SALAD
serves 2

INGREDIENTS

2 Peaches, fresh, medium, pitted and thinly sliced
1 cup diet lemon lime soda
4 cup fresh baby spinach
1 medium shallots, finely chopped
1 medium cucumber, sliced
2 tbsp Cheese, feta, crumbled
1/2 cup Salad Dressing, vinaigrette, raspberry, fat free
4 boneless skinless chicken breasts, grilled

DIRECTIONS

1 Place the peaches in a bowl with the lemon-lime soda to keep them from turning brown. Set aside.
2 Place the baby spinach in a serving bowl and add the shallots and cucumber. Drain the peaches. Add peaches to salad. Add all ingredients to the spinach and mix together.
3 Toss salad to blend ingredients, and top with sliced chicken breast. Sprinkle feta on top and serve with raspberry vinaigrette dressing.

TOMATO, CUCUMBER & ONION SALAD
serves 2

INGREDIENTS

1 medium tomatoes
1 Cucumber, fresh, medium
1/4 medium onions (Vidalia Sweet Onion)
1 fl. oz Salad Dressing, Italian, zesty, low fat

DIRECTIONS

1 Slice or dice tomato, cucumber and onions as you like.
2 Mix in salad bowl.
3 Add desired amount of salad dressing and enjoy.

CRISPY CHICKEN SALAD
serves 2

INGREDIENTS

14 oz boneless skinless chicken breasts
1/2 cup bread crumbs (whole wheat)
5 oz Lettuce, iceberg, chopped (about 1 2/3 cups)
3/4 cup kale, chopped
1 medium carrots, peeled and julienned
5 Radishes, fresh
1 cup Sprouts, alfalfa, fresh, washed
5/8 cup Salad Dressing, ranch (optional)

DIRECTIONS

1 Preheat oven at 350 degrees.
2 Dredge the raw chicken in bread crumbs. Bake for 15 minutes until all signs of pink have disappeared.
3 Cut vertically into thin slices.
4 Mix greens.
5 Place 1/2 cup of greens on each plate with 1 Tbsp of carrots.
6 Place 2 1/4 ounces of baked breaded chicken on top.
7 Garish each salad with a radish and 3/4 Tbsp of sprouts.
8 Serve each salad with 1 Tbsp of Ranch dressing (optional).

TURKEY MANDARIN SALAD
serves 2

INGREDIENTS

2 cup fresh chopped arugula (or mixed greens)
6 oz skinless cooked turkey breast
1/2 oz toasted sesame seeds
1/2 cup chopped red bell peppers
65 mL Mandarin Oranges, canned, with light syrup
1/16 cup Salad Dressing, sesame seed

DIRECTIONS

1 Wash baby mixed greens. Add sliced red bell peppers, drained mandarin oranges, and chopped turkey meat.
2 Toss with toasted sesame seeds and dressing.

DINNER

DINNER SKILLET
serves 4

INGREDIENTS

8 oz ground turkey (or ground beef)
12 oz Potatoes, whole, frozen, shredded
1/2 cup fresh chopped onion
1 butter flavored cooking spray
10 3/4 oz cream of mushroom soup, 98% fat free
1/3 cup Cheese, cheddar, low sodium, shredded
1/2 g fat free milk
16 oz Beans, green, French cut, 80% cooked, individually, rinsed and drained
1/2 cup canned mushroom slices, drained

DIRECTIONS

1 Brown the meat, potatoes, and onion in a skillet sprayed with butter-flavored cooking spray.
2 Stir in the mushroom soup, Cheddar cheese, skim milk, green beans, and mushrooms.
3 Lower the heat to let simmer for 10 to 12 minutes. Serve immediately.

LAMB AND ASPARAGUS DINNER
serves 6

INGREDIENTS

1/2 cup white wine, dry
3 medium garlic cloves, minced
1 cup fresh chopped red onion
1 1/2 lb Lamb, loin, raw, choice, 1/8″ trim, cut into cubes
3 cup Asparagus, fresh, lightly steamed, sliced
1 pinch black pepper, to taste

DIRECTIONS

1 Over a medium high heat, heat half the wine in a skillet.
2 Once the wine is boiling mix in the onion and garlic and let cook for 5 minutes.
3 Add the lamb and cook for another 6 minutes.
4 Pour in the rest of the wine and asparagus. Cover and cook for 5-8 minutes or until the lamb is tender.
5 Sprinkle pepper and salt over the lamb and serve.

ROTINI PASTA VEGGIE DINNER
serves 6

INGREDIENTS

8 oz Dreamfields Rotini
2 tbsp olive oil
1 medium red bell peppers, cut into thin slices
1 medium green bell peppers, cut into thin slices
1 yellow onion, cut into thin slices
1 tsp kosher salt
1 tsp black pepper
1/2 tsp ground oregano
1/2 tsp ground basil leaves
1 medium garlic cloves
16 oz whole canned unsalted tomatoes, undrained
1/2 cup traditional pasta sauce

DIRECTIONS

1 Prepare Dreamfields pasta according to package directions.
2 Meanwhile, in a large skillet over medium heat, add the olive oil. Toss in the sliced peppers, onions, salt, pepper and spices and saute for 5 minutes, stirring often to avoid any burning.
3 Add the canned tomatoes and pasta sauce to the skillet and toss with the vegetable mixture. Cook for 5 minutes or until sauce is thickened.
4 Toss pasta with the vegetable sauce until well coated and serve.

CREAMY MUSHROOM CHICKEN
serves 6

INGREDIENTS

6 boneless skinless chicken breasts , boneless chicken breast halves
1 pinch salt and pepper, to taste
1/4 cup Butter, unsalted
1/2 cup fresh chopped green onion
1 cup Soup, cream of mushroom, condensed, canned
10 3/4 fl. oz water

DIRECTIONS

1 Preheat oven to 350 degrees F.
2 Season chicken with salt and pepper.
3 Place chicken in a lightly greased 9 x 13 inch baking dish.
4 Melt butter in a small saucepan over low heat, add green onion and saute for 1 minute.
5 Stir in soup and water.
6 Mix well and pour mixture over chicken.
7 Bake for 60 minutes, or until chicken is cooked through and no longer pink inside.

FISH & RICE
serves 6

INGREDIENTS

1/2 cup fresh chopped onion
1 cup medium green bell peppers, chopped
1 3/4 cup Tomato Sauce, chunky, canned (Hunt’s)
1/2 tsp minced garlic
1 tsp Tabasco sauce
1 tbsp Sweetener, brown (Brown Sugar Twin )
2 tsp parsley, dried
16 oz Fish, haddock, fillet, raw, cut into 16 pieces (or any white fish)
2 cup Rice, white, glutinous, cooked

DIRECTIONS

1 Sauté the onion and green pepper for 5 minutes in a skillet sprayed with butter-flavored cooking spray.
2 Stir in the tomato sauce, Tabasco sauce, garlic, Brown Sugar Twin, parsley flakes, and fish pieces.
3 Lower the heat, cover, and let simmer for 20 to 25 minutes.
4 To serve, put half a cup of rice on a plate and spoon about 1 cup sauce over the top.

CREAMED SPINACH SALAD
serves 6

INGREDIENTS

20 oz frozen chopped spinach, cooked
1 onion soup mix
2 cup Sour Cream
1/2 cup Cheese, cheddar, sharp, shredded

DIRECTIONS

1 Preheat oven to 350 degrees.
2 Grease a 2 quart casserole dish.
3 Drain spinach.
4 In a medium mixing bowl combine spinach, soup mix and sour cream.
5 Spoon into greased casserole dish and top with cheese.
6 Bake in preheated oven about 25 minutes, or until heated through.

HAM & POTATO EGG PIE
serves 6

INGREDIENTS

1/3 cup water
1 lb medium russet potato, diced
1 medium onions, chopped
10 oz Cauliflower, florets, plain, frozen, thawed and patted dry (or broccoli florets)
3 oz ham, extra lean, finely chopped (low sodium)
1 cup liquid egg substitute
1/4 tsp ground nutmeg
1/4 tsp Salt Substitute, no sodium
1/4 tsp black pepper
4 piece American cheese, reduced fat, sliced

DIRECTIONS

1 Bring water to a boil over high heat in a large nonstick oven safe skillet. Add in the potatoes and onions and bring to a second boil. Reduce heat, cover, and simmer until potatoes are tender crisp, about 6 minutes.
2 Add in remaining ingredients, except cheese. Reduce heat to medium – low and cook until eggs are almost set, about 20 minutes. Do not stir.
3 While egg mixture is cooking, preheat broiler.
4 Move pan from stove to broiler, about 4 to 5 inches from heat, and broil for 2 minutes.
5 Handling carefully to avoid burns, pull out pan and top with cheese. Broil until cheese is melted, about 1 to 2 minutes. Watch carefully so it doesn’t burn.

BEEF STROGANOFF
serves 4

INGREDIENTS

1 tbsp fresh chopped celery, diced (can be steamed)
1 tsp fresh chopped onion, diced
1/2 cup fresh mushroom slices
1 cup fresh shredded cabbage, steamed, unseasoned
1/2 cup cooked pasta
1/4 cup Cottage Cheese, nonfat
1 tsp Cheese, parmesan, fresh, grated
1/2 tsp Flour, potato (Ener-G brand)
1 medium garlic cloves, roasted
1 tbsp plain nonfat yogurt (or nonfat sour cream)
1 oz Beef, round roast, broiled, select, 1/8″ trim, pulled or cubed
1/8 tsp ground nutmeg (optional)

DIRECTIONS

1 Combine the celery, onion, mushrooms, cabbage, and noodles in a covered, microwave-safe serving dish.
2 Next, process the cheeses, roasted garlic, potato flour, and yogurt (or sour cream) in a blender or food processor until smooth.
3 Lightly mix the cheese sauce with the vegetables and top the vegetables with the roast beef. If desired, sprinkle nutmeg over the top of the dish and microwave, covered, on high until heated thoroughly, about 1 to 2 minutes.

CALZONES
serves 4

INGREDIENTS

1 cup chopped zucchini
1 cup Mushrooms, fresh, sliced
1/2 cup fresh chopped onion
1/2 cup sliced green bell peppers
14 1/2 oz canned unsalted diced tomatoes, undrained (with roasted garlic)
2 tsp dry Italian seasoning
1 cup fat free ricotta cheese
2 cup Cheese, mozzarella, reduced fat, shredded
1 pinch salt and pepper, to taste
18 oz Rolls Dough, white, dinner, refrigerated
1 1/2 cup water, hot
1 tbsp olive oil
1 tbsp fat free milk

DIRECTIONS

1 In a lightly greased skillet, saute zucchini, mushrooms, onion, and bell pepper for 5 minutes. Add tomatoes with liquid and Italian seasoning; simmer until vegetables are tender and excess liquid is gone, about 10 minutes. Cool slightly stir in cheeses and season to taste with salt and pepper.
2 Make hot roll mix according to package directions, using hot water and oil. Divide dough into 8 parts; roll each into a 7-inch circle. Place about 1/2 cup vegetable mixture on each; fold in half and seal edges with tines of fork. Brush tops of pastries with fat-free milk.
3 Bake on cookie sheet at 350 degrees F until browned, about 15 minutes. Cut each calzone in half and arrange on serving platter. Serve warm.

RECOMMENDED SNACKS

Whey protein shake

Protein bar

Low fat cottage cheese

Carrots

Steamed mixed vegetables

Brown rice

Sweet potato

Almonds

Rice cakes

Banana

Wheat crackers

Lowfat yogurt

Basic green salad with oil & vinegar

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