Serves: 8

Ingredients

• 1 clove garlic, minced
• 1 onion, chopped
• 2 tsps coconut oil
• 2 cups skim milk (or soy milk)
• 1 cup low-sodium chicken broth
• 2 tbps all-purpose flour
• 1/4 tsp black pepper
• 1/2 cup grated Parmesan cheese
• 16 oz whole-wheat fettuccine pasta (use Pasta-Slim to save even more calories)
• 16 oz bag frozen broccoli florets

Directions

1. Heat oil in a large saucepan over medium heat.
2. Throw in garlic and onion and sauté until golden brown.
3. In a separate small saucepan mix in milk, broth, flour and pepper over low heat until it thickens. Add to onion and garlic mixture. Cook over low heat and stir regularly until the sauce is thick. Add Parmesan cheese.
4. Boil pasta and add broccoli florets to pasta the last few minutes.
5. Once pasta is thoroughly cooked transfer to a large bowl and add sauce.  Mix well and enjoy!

Nutritional Information

Per Serving: Calories: 285, Fat: 4g, Carbs: 48g, Protein: 14g

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Alfredo Lite

Serves: 4

Ingredients

• 4 cups shredded lettuce (the more green, the better)
• 1 cup diced tomatoes
• 1 diced avocado
• 2 chopped green onions
• 2/3 cup red kidney beans (canned – rinsed and drained)
• 2/3 cup reduced-fat shredded cheddar cheese (substitute soy shredded cheese if desired)
• 1/3 cup salsa
• 1/3 cup fat-free sour cream.
• 2 oz multi-grain tortilla chips (Break with hand)

Preparation

1. Mix lettuce, tomatoes, avocado, beans, green onions, and cheese in a large bowl.
2. Blend salsa with sour cream and drizzle over the salad.  Blend well.
3. Sprinkle chips over salad and serve!

Nutritional Information

Per serving: 280 calories, 30g carbohydrate, 13g protein, 12g fat

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Veggie Taco Salad

Ingredients

• 3 tbsps butter
• 4 skinless, boneless chicken breast halves
• 2 tsp garlic powder
• 1 tsp seasoning salt
• 1 tsp onion powder

Preparation

1. Melt butter in a large skillet over medium high heat.
2. Add chicken and coat with garlic powder, seasoning salt and onion powder.
3. Saute for 10 to 15 mins on each side, or until chicken is cooked through.
4. That’s It!

Nutritional Information

Per Serving: Calories: 214, Fat: 10g, Carbs: 2g, Fiber: 0.5g, Protein: 28g

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Easy Garlic Chicken

Ingredients

• 1 tsp olive oil
• 1 lb ground turkey
• 1 onion, chopped
• 2 cups water
• 1 (28 ounce) can canned crushed tomatoes
• 1 (16 ounce) can canned black beans – drained, rinsed, and mashed
• 2 tbsps chili powder
• 1/2 tsp paprika
• 1/2 tsp dried oregano
• 1/2 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper

Preparation

1. Add oil to a large pot over medium heat. Place turkey in the pot and cook until brown. Stir in onion and cook until tender.
2. Mix in water first, then tomatoes, black beans, chili powder, paprika, oregano, cayenne pepper, garlic powder, salt, and pepper. Bring to a boil. Reduce heat to low and simmer covered for 30 mins.

Nutritional Information

Per Serving: Calories: 185, Fat: 6g, Carbs: 19g, Fiber: 6g, Protein: 16.5g

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Low Calorie Turkey Chili

Ingredients

• 1 tbsp peanut oil
• 1 qrtr cup diced red onion
• 2 tsp grated fresh ginger
• 2 cloves garlic, minced
• 1 cup diced green pepper
• 4 whole eggs
• 8 egg whites
• 2 tbsps light soy sauce
• 1 cup fresh bean sprouts
• 1 cup trimmed and halved snow peas
• 1 tbsp sesame seeds

Preparation

1. Preheat oven to 350 degrees F.
2. Place oil in a large skillet over medium-high heat. Add the ginger and garlic and saute for 1 to 2 mins. Add the green pepper and onions and saute for 3 mins.
3. In a medium-size mixing bowl, mix together the eggs and soy sauce. Add to the skillet. Cook over medium heat for 8 to 10 mins.
4. Place the bean sprouts and snow peas over the eggs then sprinkle with sesame seeds. Place in the oven at 350 degrees F (175 degrees C) and bake just until top is set, about 8 to 10 mins. Bake until eggs are cooked, but not tough.

Nutritional Information
Per Serving: Calories: 126, Fat: 7g, Carbs: 7g, Fiber: 2g, Protein: 11g

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Frisky Asian Frittata

Serves 4

Ingredients
4 tablespoons grape seed oil
½ cup orange juice, fresh squeezed
1 tsp tarragon
1 tsp Dijon mustard
1 tsp honey
12 cups lettuce, chopped
8 ounces wild Alaskan Salmon filets, cooked
8 tablespoons goat cheese, crumbled
2 medium oranges, sectioned

Prep

1. Combine grape seed oil, orange juice, tarragon, mustard and vinegar in a bottle and shake to combine.
2. Toss lettuce with 3/4 of the vinaigrette and season with salt and pepper.
3. Plate lettuce and then top with salmon, oranges and goat cheese. Drizzle with dressing if salad is a bit dry.

Nutrition Facts
Servings: 4
Amount Per Serving
Calories: 374
Total Fat: 21.14g
Cholesterol: 48mg
Sodium: 209mg
Total Carbs: 19.85g
Dietary Fiber: 3.99g
Sugars: 15.57g
Protein: 22.09g

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Salmon Salad with Goat Cheese and Oranges

Ingredients
1 14-ounce can artichoke hearts, drained
1 15-ounce can cannellini beans, rinsed
1 garlic clove, minced
1 tsp olive oil
1 14-ounce can reduced-sodium chicken broth
Salt & freshly ground pepper to taste

Prep
1. Puree artichokes and beans in a blender.
2. Heat oil in a saucepan over medium heat. Add garlic and sauté until fragrant. Add the puree and broth and heat through. Season with salt and pepper.

Nutrition Information
Per serving: 128 calories; 2 g fat (0 g sat, 1 g mono); 20 g carbohydrate; 8 g protein; 6 g fiber

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Artichoke & Bean Soup

Ingredients
1/2 cup coarse dry whole wheat breadcrumbs
1 tbsp extra-virgin olive oil
1 tbsp whole-grain mustard
1 tbsp chopped shallot
1 tbsp lemon juice
1 tsp chopped rinsed capers
1 tsp chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 tsp low-fat mayonnaise

Prep
1. Preheat oven to 400°F and coat at least a 9x13inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl.
3. One strip at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

Nutrition Information
Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 9 g carbohydrate; 30 g protein; 1 g fiber

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Salmon Wheels

Servings: 4

Ingredients

4 boneless, skinless chicken breasts trimmed
1/2 cup pecan pieces
1/4 cup plain dry breadcrumbs
1 1/2 tsp freshly grated orange zest
1/4 tsp ground chipotle pepper (see Note)
1 large egg white
2 tbsp water
1 tbsp olive oil, divided

Prep

1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.

2. Place pecans, breadcrumbs, orange zest, ground chipotle in a blender and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then coat both sides in the pecan mixture.

3. Heat 1 1/2 teaspoons olive oil in a large skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle. Transfer to a plate and cover to keep warm. Wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching.

Nutrition Information

Per serving: 281 calories; 15 g fat (2 g sat, 8 g mono); 7 g carbohydrate; 29 g protein; 2 g fiber

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Pecan-Coated Chicken

Ingredients
3 tsp toasted canola oil, divided
4 large eggs, lightly beaten
2 tsp minced fresh ginger
2 cloves garlic, minced
1 12-ounce bag shredded mixed vegetables
2 cups mung bean sprouts
1 bunch scallions, sliced
1 tbsp reduced-sodium soy sauce
1 tbsp rice vinegar
2 tbsp hoisin sauce

1. In large pan heat 1 tsp of oil. Add eggs; cook, stir until set, approximately 2 to 3 minutes. Remove from pan.
2. In same pan heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic, stir until softened, approximately 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir. Cover and cook for approximately 3 minutes. Add the cooked eggs, hoisin and the remaining scallions, stir for 2 minutes.  Remove and enjoy!

NUTRITION INFORMATION
Makes 4 servings
Per serving:
171 calories
9 g fat (2 g sat, 4 g mono)
14 g carbohydrate
11 g protein
4 g fiber

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Moo Shu Vegetables