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Chicken and Asparagus Stir-Fry
Ingredients: 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes 1/2 cup reduced-sodium chicken broth 2 tablespoons low sodium soy sauce 2 teaspoons cornstarch 2 tablespoons water 1 tbsp canola oil 1 asparagus bundle, ends trimmed, cut into 2-inch pieces 2 cups cherry tomatoes 3 tsp garlic 1 tbsp ginger, fresh or dried 3 […]
Baked Eggplant Caprese
Ingredients 1 medium eggplant 1 large tomato, sliced 1 cup mushrooms, sliced Non-stick cooking spray 2 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar Salt and pepper to taste 8 fresh basil leaves or 2 tsp dried basil 8 thin slices fresh, skim milk/low fat Mozzarella Directions Preheat oven to 425 degrees F. Slice […]
Low Fat Salad Dressings
Raspberry Vinaigrette Ingredients: ½ cup olive oil ½ cup balsamic vinegar (or raspberry balsamic vinegar, or other type of vinegar) ½ cup raspberries 2 tablespoons honey ¼ cup fresh basil Directions: In a blender or food processor, combine balsamic vinegar, raspberries, honey, and basil; whirl 1 minute or until well blended. With the motor on, […]
Turkey, Cheese, and Vegetable Omelet
Ingredients 3 large eggs ½ cup turkey breast tenderloin, chopped ½ cup spinach ¼ cup low fat shredded cheese ¼ cup green peppers, diced ¼ cups onions, diced ¼ cup tomatoes, diced Salt and pepper to taste Directions Heat medium-sized skillet over medium-high heat. Cook turkey in skillet until an internal temperature of 165°F is […]
Warm Fruit Bowl
Ingredients 2 cups blueberries 1 cup blackberries 1 cup raspberries 1 cup strawberries ¼ cup dried cranberries ¼ cup dried bananas 1 oz sugar free dark chocolate, shaved Dash of cinnamon Pinch of sea salt Directions Preheat oven to 350° F Line a baking sheet with parchment paper. Pour all the fruit on top and […]
Spaghetti Squash
Ingredients 2 medium-sized spaghetti squash olive oil salt & pepper 1 cup marinara sauce 1lb ground turkey 1 Tbsp onion powder 3 tsp garlic, minced 1 Tbsp parsley 1 tsp chili powder 1 Tbsp oregano 1 egg, beaten 1 cup shredded low fat mozzarella cheese Directions Preheat oven to 400 degrees. Pierce the center of […]
Recipe Submission: Grilled Salmon
Tom’s Grilled Salmon Ingredients Nice piece of Salmon Sea Salt & Coarse Pepper 1/2 tsp of Unsalted Butter Directions Salt and pepper the salmon. Cut butter into slivers and lay on the bottom of Reynolds wrap and place salmon on top of the butter. Grill for 6 mins on each side on high to medium. […]
Recipe Submission: High Protein Goulash
Gennesa’s High Protein Goulash Ingredients 1 Lb Ground Turkey 1 Zucchini, sliced 1 Sweet Onion, chopped 1 Can Rotel (or 8oz-10oz salsa) 1 Can Black Beans, rinsed 4 Eggs, beaten Salt & Pepper to taste Directions In a large frying pan, heat the minced garlic then add the turkey and brown together. When the turkey […]
Raspberry Lemonade Slush
Ingredients 6 oz raspberries 1/2 cup sugar substitute 1-2 scoops protein powder, as desired ¼ cup fresh lemon juice 2-3 cups of ice Directions Using a blender or food processor, blend the raspberries, sugar substitute, protein powder, and lemon juice until pureed. Add the ice cubes and continue blending until mixture is mostly smooth. Divide […]
Cheddar Crusted Baked Chicken
Ingredients 3 boneless, skinless chicken breasts, cut in half ½ cup all-purpose flour 1 tsp salt 1 tsp black pepper 1 tsp garlic powder 1 egg 1 Tbsp skim milk 1 cup low fat shredded cheddar cheese ½ cup Italian seasoned bread crumbs 1 cup rice crispy cereal Directions Preheat oven to 350° and grease […]
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