COOKBOOK

INDEX
1. 2. 3. 4. 5. 6. BREAKFAST SOUPS SALADS POULTRY BEEF PORK FISH SIDES & SAUCES DESSERTS & SNACKS PROTEIN SHAKES

7. 8. 9. 10.

BREAKFAST
Youve heard it before: Breakfast is the most important meal of the day. Well, its true, especially when youre trying to build muscle, lose weight, or just get in better shape. The fuel you give your body at breakfast can make a huge difference for your energy level at the gym later on. It can also help you to stay on track with your diet plan and resist temptations later. During sleep, our body is fasting. So, breakfast literally means breaking the fast. You need nutrients in the morning to start up your metabolism and get your body back to building muscle. Thats why many experts recommend you eat breakfast like a king and make dinner your smallest meal.

The building blocks of a great breakfast include proteins, complex carbohydrates for energy, fiber for fullness, and a small amount of (healthful) fats. Breakfast is the right time of the day to ingest the carbohydrates you need for energy. Choose complex carbs in the morning to avoid the insulin surge caused by simple carbohydrates (like sugars). For breakfast, weve included recipes that cover the basics of our favorite morning muscle-building meals. From the protein-rich eggs in our Easy Spinach Frittata to the complex carbs of oats in our Chocolate Banana Oatmeal to a makeover of traditional pancakes, weve got great choices that will get you out of bed in the morning and fill you up so youre ready to start your day.

THE RECIPES
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. BREAKFAST EGG CUPS CAULIFLOWER HASH CHOCOLATE BANANA OATMEAL EASY SPINACH FRITTATA FIESTA EGGS FRENCH VANILLA OATMEAL LOW-FAT BREAKFAST BURRITO MEDITERRANEAN EGG WHITE OMELET PROTEIN PANCAKES PUMPKIN PIE OATMEAL ZUCCHINI PANCAKES

Breakfast Egg Cups

Making breakfast for a crowd? These vegetable egg cups will keep everyone full and satisfied through the morning. You can substitute low or non-fat cheddar cheese for the mozzarella if you prefer the flavor. Chopped, cooked Canadian bacon can also be substituted for the bacon bits.
INGREDIENTS
1 medium onion, chopped 1 red bell pepper, chopped

DIRECTIONS
Preheat oven to 350F. Heat the oil in a large skillet over medium-high heat. Add onion and red pepper and cook until just before onions become translucent. Add garlic and fresh spinach and saut until spinach is fully cooked (spinach will shrink dramatically in size). Remove from heat to cool. In a medium bowl, whip the eggs, shredded cheese, and bacon bits. When completely incorporated, add cooled veggies and mix well. Spray a muffin pan with nonstick cooking spray. Spoon the egg mixture evenly into 18 muffin cups. Cook in the oven for 20 minutes or until eggs are set. Makes 18 savory egg muffins.

4 cloves garlic, minced 1 tablespoon olive oil 1 cups fresh spinach, torn 12 large eggs 1 cup part-skim mozzarella cheese, shredded 3 tablespoons bacon bits

Cauliflower Hash
Both fast-food and diner-style hash browns are diet-disasters. Deep frying in oil adds lots of fat and saturated fat to the starchy potatoes. As oily and greasy as French fries, they can also be as addicting, making it impossible to stop after just a few bites. Instead, try our cauliflower hash. The cooked cauliflower has a similar texture to potatoes, but has less starch (and fewer carbs) per serving. Using turkey bacon and just a little oil also helps keep the fat content under control.
INGREDIENTS
12 ounces of fresh cauliflower, well grated 4 slices turkey bacon cup chopped onion 1 tablespoon olive oil Salt and pepper, to taste

DIRECTIONS
In a large skillet over medium-high heat, heat the bacon and onion and cook until they just begin to brown. Add in the cauliflower and some of the oil. Stir continuously, adding the remainder of the oil gradually as needed while the cauliflower browns. The hash is complete when the cauliflower is very soft and browned all over. Serves 2.

Chocolate-Banana Oatmeal
If youre a fan of chocolate in the morning, than this is the oatmeal recipe for you. Using a low-calorie hot cocoa mix and zero-calorie sweetener helps keep the calorie and fat count low so you can get a sweet fix while youre getting complex carbs for all-day energy from the oatmeal and potassium from the bananas.
INGREDIENTS
cup regular oats 1 packet diet hot cocoa mix

DIRECTIONS
In a small bowl, mix the cocoa packet, boiling water, and cinnamon until dissolved. Add in the cold water and stir. Place in the refrigerator for at least 15 minutes. Remove from refrigerator and mix with oats and mashed banana in a large (microwave-safe) bowl and cook in the microwave for 3 minutes. Stir, then allow it to cool and thicken before eating. Serve with additional banana slices on top, if desired. Makes 1 serving.

cup boiling water teaspoon cinnamon cup cold water 1 teaspoon zero-calorie sweetener 1 small banana, mashed well

Easy Spinach Frittata

This spinach frittata packs a kick of heat from the jalapenos. If you dont like spicy food in the morning, swap out the hot peppers for cup of chopped red bell pepper. If you want even more spice in the morning, leave in some of the jalapeno seeds.
INGREDIENTS
12 eggs 1 cup fresh spinach 4 jalapeo peppers, seeded and diced cup chopped onion cup part-skim mozzarella cheese, shredded 3 tablespoons skim milk

DIRECTIONS
Preheat broiler. Spray a skillet (12 preferred) with non-stick cooking spray and place over medium-high heat. Saut spinach, peppers, and onions until cooked. Season with salt and pepper to taste. In a separate bowl, whisk the eggs with the milk and cup of the cheese. Add egg mixture to the skillet. Cook eggs in skillet for approximately 2 minutes, scraping the sides and bottom with a spatula. When eggs are somewhat cooked, but still very loose (there should be chunks of cooked eggs amid the loose eggs), stop stirring and allow it to cook for 1 minute longer. Sprinkle the eggs with the remaining cup of cheese. Put skillet under broiler and brown for 2-4 minutes. Remove skillet from oven and allow it to sit for 5 minutes to complete cooking. Cut into 8 wedges and enjoy. Makes 8 servings.

Fiesta Eggs
Start the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serve them plain, without the wrap, if you prefer, but the tortilla makes it super easy to take these eggs as a breakfast on-the-go.
INGREDIENTS
4 whole-wheat, low-carb tortillas 2 green chilies (canned, drained), chopped finely

DIRECTIONS
Spray a large skillet with nonstick vegetable cooking spray. Over low heat, add the chopped chilies, onion, and tomatoes. Cover skillet and cook until tender, stirring occasionally. In a bowl, combine eggs and taco seasoning. Uncover skillet and push vegetables to one side of the pan. Add the egg mixture to the other side and scramble them. When the eggs are almost completely cooked, mix them with the vegetables to complete the cooking. Season with salt and pepper. Place of cooked eggs on a whole wheat tortilla and sprinkle with shredded cheese. Wrap tortilla up and enjoy. Makes 4 servings.

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1 onion, chopped 2 tomatoes, seeded and chopped 3 whole eggs plus 1 egg white, beaten 1 tablespoon taco seasoning 2 tablespoons fat-free cheddar cheese, shredded Salt and pepper, to taste

French Vanilla Oatmeal

If youre a fan of flavored oatmeal, youve probably realized by now that buying pre-flavored packets can jack up the price (and the sugar count) of your breakfast dramatically. Instead, do your wallet and your body a favor by buying the plain kind and adding your favorite flavors in yourself! This French Vanilla Oatmeal is a great example.
INGREDIENTS
cup oats Dash salt cup water cup vanilla-flavored almond milk 1 teaspoon vanilla extract 1 teaspoon zero-calorie sweetener 2 ounces chopped almonds teaspoon brown sugar

DIRECTIONS
On the stove, add a dash of salt to the water and boil. Stir in oats and cook for about 4 minutes on medium heat. Add in the almond milk and cook 1-2 minutes longer. Remove from heat and stir in the vanilla and sweetener. Allow to cool and thicken for 2 minutes. Then top with sliced almonds and sprinkle with brown sugar. Makes 1 serving.

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Low-Fat Breakfast Burrito

When youre on-the-go in the morning, it can be tempting to stop in for a fast-food breakfast. Instead, weve got an easy and portable option for you to try with this breakfast burrito. It delivers the protein, complex carbohydrates, and fiber you need to feel full and have energy at the gym later on.
INGREDIENTS
1 low-fat whole wheat tortilla 1 whole egg + 2 egg whites, mixed

DIRECTIONS
Spray a small frying pan with nonstick cooking spray. Saut the onions, bell peppers, and chile over medium-heat until the onions are translucent. Add in the egg mixture and scramble gently until just before it reaches desired doneness. Mix in cheese for the final seconds of cooking. Microwave the tortilla between 2 sheets of paper towels for 10 seconds to soften it. Then, place the tortilla flat on a plate and add the scrambled eggs on top. Sprinkle the chives and the salsa over the egg, add salt and pepper to taste, and wrap up the tortilla.

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2 tablespoons chopped onions 2 tablespoons chopped red bell pepper 1 teaspoon chopped green chile (optional) 1 tablespoon shredded non-fat cheese (e.g. sharp cheddar or Monterey Jack) 1 teaspoon chives, chopped 1 tablespoon chunky salsa Salt and pepper, to taste

Mediterranean Egg White Omelet

This is a great choice for those who love the Greek flavors of Kalamata olives and feta cheese. With the whites of 5 eggs, this omelet is packed with protein and is ideal if youre looking to gain size or recover from a workout. You can keep the fat to a minimum by choosing reduced fat cheese and cooking your lean bacon in the microwave on paper towels. The towels help sop up extra fat and grease so it doesnt end up in your eggs (or in your mouth).
INGREDIENTS
1 whole egg 4 egg whites 2 strips of cooked, lean turkey bacon, chopped 1 ounce reduced-fat feta cheese, crumbled 2 tablespoons avocado, chopped 5 large Kalamata olives, pitted and chopped cup fresh, chopped spinach 1 plum tomato, diced

DIRECTIONS
In a small bowl, mix the egg whites and whole egg with a fork. Add to a non-stick omelet pan or small skillet (sprayed with nonstick cooking spray) over medium-high heat. Cook on one side until the bottom side has completed cooking, then flip. Add the bacon, cheese, avocado, olives, spinach, and tomato atop of the omelet while the egg completes cooking. Fold egg over to cover the ingredients and serve hot. Makes 1 serving.

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Protein Pancakes
Using whey isolate protein powder in these pancakes keeps their carbohydrate count very low while still allowing you to indulge in a favorite morning meal. The egg whites add more protein to these pancakes, but if you want even more, spread 1 tablespoon of peanut butter over the top of a warm pancake.
INGREDIENTS
cup oats cup very hot water

DIRECTIONS
Cook oats by mixing oats and hot water in a small bowl. Stir well and allow to stand until the oats have absorbed much of the water and are fluffy. In a separate bowl, combine egg whites and protein powder. Mix well and then add to the oats mixture. Finally, stir in the cinnamon and optional nuts if desired. Spray a hot griddle pan with nonstick cooking spray. Add of the batter to the pan and flip after cooking on the bottom side has completed and the pancake is golden brown. Makes 4 pancakes.

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1 scoop (approximately 40 grams) of whey isolate protein powder cup egg whites teaspoon cinnamon cup chopped pecans, optional

Pumpkin Pie Oatmeal

Very few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no exception. However, weve taken the pumpkin flavor and transformed the creamy richness of the pie into a tasty, oatmeal breakfast that is packed with fiber to keep you full and energized for the day ahead. Its a great choice to help you stave off the temptations during the holidays when youre faced with the real deal.
INGREDIENTS
cup oats 2 tablespoons canned pumpkin puree 1 tablespoon skim milk 1 teaspoon brown sugar 1 teaspoon zero-calorie sweetener teaspoon cinnamon teaspoon nutmeg Dried cranberries and chopped pecans (optional toppings)

DIRECTIONS
Cook the oats according to package directions. When the oatmeal is finished cooking, but is still hot, add in the pumpkin puree, brown sugar, sweetener, milk, and spices. Mix well. Cook for 1-2 minutes longer on the stovetop. Set to cool and thicken for a minute before topping with a few dried cranberries and pecans. Makes 1 serving.

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Zucchini Pancakes
Halfway between hash browns and pancakes, these zucchini patties are delicious and easy to make on a hectic morning. Zucchini is easy on a low-carb diet, with just about 7 grams of carbs in 1 cup cooked. Plus, its a great source of fiber, vitamin A, and vitamin C. The two eggs in the recipe hold it all together, acting as protein-packed pancake glue.
INGREDIENTS
1 cup zucchini, grated 2 eggs

DIRECTIONS
Grate the zucchini and blot lightly with a paper towel to remove some excess moisture. Beat eggs together in a separate bowl. Combine all ingredients except canola oil and mix well. Heat oil in a large skillet over medium-high heat. With hands, shape mixture into 4 flattened patties and add to oil. Flip when browned on one side to complete cooking.

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2 tablespoons onion, grated teaspoon garlic powder teaspoon salt 1 tablespoon canola oil

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SOUPS
Soup can act as both a meal starter and a meal substitute. High in liquid content, soup eaten as a mid-day meal or as a first course can help you satisfy your hunger and make you feel fuller. Some research shows that eating soup before a main course can reduce the amount eaten by about 20% at the main meal. This means that having soup before your meal is a good decision especially when you know youre going to be faced with a tempting, unhealthful buffet/menu later on. When you feel full, youre less likely to overindulge! If youre cutting weight, soup can serve as a low-calorie meal substitute. Try pairing one of our soups with a small side salad or a slice of toasted whole-wheat bread to fill up your stomach even more. To keep fat intake low, weve chosen soups that are broth and vegetable-based instead of those that are high in cream and/or butter. Chunky vegetable soups like our Vegetable Minestrone and Zesty Taco Soup also have the extra filling power of fiber from vegetables. If you like a thicker, creamier soup, our vegetable pureebased soups, like the Pumpkin Soup and Creamy Carrot Soup, will definitely satisfy.

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THE RECIPES
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. CHICKEN, NOODLE, & SPINACH SOUP CREAMY CARROT SOUP FAT-FREE TOMATO SOUP GAZPACHO WITH CHICKPEAS MINTY PEA SOUP MISO SOUP WITH MUSHROOMS PUMPKIN SOUP ROASTED BUTTERNUT SQUASH SOUP SPICY BLACK BEAN SOUP VEGETABLE MINESTRONE ZESTY TACO SOUP

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Chicken, Noodle, & Spinach Soup

Weve taken the classic chicken noodle soup and packed it full of nutritious and fiber-rich veggies. 8 ounces of spinach may look like a lot when fresh, but it will shrink dramatically when you add it to the hot soup. Even after it has shrunk in the soup, the spinach is still a great way to get vitamin C, vitamin A, and calcium. Vanilla Oatmeal is a great example.
INGREDIENTS DIRECTIONS
Over medium heat, add oil to a large soup pot and saut garlic, onion, bell peppers, celery, carrots, and leeks. Cook, stirring often, until the onions are translucent. Add the chicken stock and season with salt and pepper and optional chili powder if desired. Bring to a boil. Reduce heat and allow soup to simmer for 40 minutes. Add the fresh spinach and cover the pot. Let spinach reduce in size, cooking for approximately 2 minutes. Then add noodles and chicken. Cook for 5 minutes longer and serve hot.

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1 tablespoon olive oil 2 cloves garlic, minced 1 large onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 1 cups celery, chopped cup sliced carrots 1 cup leeks, chopped 4 cups fat-free chicken stock or broth teaspoon chili powder (optional) 8 ounces fresh spinach leaves, roughly chopped 1 cup egg noodles, cooked to al dente lb. boneless, skinless chicken breast, cut into cubes Salt and pepper, to taste

Creamy Carrot Soup

If you love carrots, this is the perfect soup for you. Creamy, yet light, this soup has a little sweetness from the brown sugar and a little spice from the nutmeg. The carrots are an excellent source of vitamin A as well which is great for your vision, immune system, cellular health, and much more.
INGREDIENTS
10 medium carrots, cleaned and sliced 2 tablespoons brown sugar 2 cups water 3 tablespoons flour teaspoon nutmeg 4 cups skim milk Salt and pepper to taste Parsley, to garnish

DIRECTIONS
Heat the carrots with the brown sugar and water in a large saucepan. Cover and simmer for about 20 minutes. The carrots should be very tender. Drain them and set aside. In a clean saucepan, combine the flour, nutmeg, and milk. Stirring constantly, cook over medium-high heat until the sauce thickens. Add both the white sauce and drained carrots to a blender and puree until smooth. You may thin the soup with a little hot water, if desired. Garnish with parsley and serve hot.

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Fat-Free Tomato Soup

Soup is a great way to fill up your stomach; however, many creamy soups can also fill out your waistline. Our tomato soup is tasty with Italian-inspired flavors and no fat. Serve it piping hot as a starter or alongside a toasted sandwich as a main course.
INGREDIENTS
1 cup chopped onion 2 cloves garlic, crushed

DIRECTIONS
Spray a large saucepan with nonstick spray and saut the onions and garlic over medium heat. Cover pan and stir occasionally. When onions are cooked, add the cumin and black pepper and stir. Turn the heat to low and cover. Drain the canned tomatoes and set their juice aside. Blend the tomatoes until completely smooth using a blender or food processor. Add blended tomatoes to the onion mixture. Then add their reserved juice and the fresh diced tomatoes. Cover pot and let simmer on low heat for 45 minutes. Remove from heat, sprinkle with parsley and oregano and serve. Makes 12 servings (1 serving = 1 cup)

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teaspoon cumin teaspoon black pepper, freshly ground 3 cans (28 ounces each) tomatoes with their juice 2 medium ripe tomatoes, chopped well 2 tablespoons fresh parsley, minced teaspoon dried oregano

Gazpacho with Chickpeas

Soups can fill you up all year long. This gazpacho is served cold so its perfectly refreshing for a hot summer day. The addition of the chickpeas adds in a lot more fiber to help you feel fuller, faster. Chickpeas are also rich in important minerals like calcium, iron, and zinc.
INGREDIENTS
1 (15 ounce) can chickpeas, rinsed and drained 6 cups tomato juice 1 cup cherry tomatoes, quartered 3 cloves garlic, crushed cup cucumber, finely chopped cup red onion, finely chopped 1 teaspoon dried parsley teaspoon hot sauce cup lime juice Fresh cilantro, optional

DIRECTIONS
Combine all ingredients in a large bowl and mix well. Cover and chill in the refrigerator for at least 1 hour prior to serving. Garnish with fresh cilantro, if desired.

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Minty Pea Soup

Fresh green peas have comparatively more sugar and starch than many other green vegetables, but they also have bonus phytonutrients, including some that may have anti-inflammatory benefits. If you prefer a chunkier pea soup, feel free to skip the straining step in this recipe.
INGREDIENTS
2 teaspoons light butter 1 cup chopped onions

DIRECTIONS
In a saucepan over medium-high heat, saut the onions in the butter until they begin to turn translucent. Add in the peas, broth, and water and bring to a boil. Reduce heat and allow the soup to simmer for 10 minutes. Remove the pot from the heat and allow it to cool for 15 minutes. Then stir in the lime juice and season with salt and pepper. Puree the pea mixture in a blender until smooth. Pour half of the blended soup through a sieve to remove the solids. Allow the other half of the mixture to remain unstrained. Combine both halves and return to the stovetop over low heat until ready to serve. Just before serving, sprinkle in mint and garnish with walnuts, if desired.

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4 cups green peas, shelled 3 cups fat-free chicken broth 2 cups water 1 tablespoon lime juice 2 tablespoons finely chopped mint 2 tablespoons chopped walnuts, optional

Miso Soup with Mushrooms

Whether youre dining out or at home, miso soup is a smart choice for keeping your calorie count low. 1 cup of this soup has just 100 calories. Miso is a Japanese flavoring made from soybeans. White miso has a light flavor, but you can increase the level of flavor by choosing a darker variety instead.
INGREDIENTS
1 tablespoon olive oil 1 onion, finely chopped 1 cup diced tomatoes, peeled and seeded 3 cloves garlic, minced 1 tablespoon peeled, minced ginger 4 cups vegetable broth 2 tablespoons white miso lb. tofu, drained and cubed 5 ounces shiitake (or similar) mushrooms, sliced thinly 1 cup arugula or watercress leaves cup chopped green onion, for garnish

DIRECTIONS
Heat the olive oil in a large saucepan over medium-high heat. Saute the onion until translucent. Then add the tomatoes, ginger, and garlic and saut for about 5 minutes. Add the stock and bring the soup to a boil. Reduce heat and let simmer. Add the miso, stirring constantly until dissolved. Add the cubed tofu, mushrooms, and arugula leaves and simmer for 1-2 minutes longer. Sprinkle with green onion and serve immediately.

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Pumpkin Soup
Canned pumpkins are available year-round, but this soup makes a great lunch especially during the fall and winter. Having this soup before your meal may even help you avoid the temptation of pumpkin pie later on! As an added bonus, pumpkin puree is very low in fat and calories and an excellent source of vitamin E, vitamin A, and fiber.
INGREDIENTS
1 cup water 1 medium onion, chopped

DIRECTIONS
In a large saucepan on medium-high heat, cook the onion in cup of the water until tender, approximately 4 minutes. Add the remaining cup of water, pumpkin, broth, cinnamon, and nutmeg. Mix well and bring to a boil. Reduce heat and allow soup to simmer for 5 minutes. Gently stir in the milk and heat until warm enough to serve. Do not allow the soup to boil after the milk has been added. Season with salt and pepper and serve.

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1 (8 ounce) can pumpkin 1 cup vegetable broth 1 teaspoon ground cinnamon teaspoon ground nutmeg 1 cup fat-free milk Salt and pepper, to taste

Roasted Butternut Squash Soup

Roasting the squash for this recipe makes for a tasty, sweet soup. Butternut squash is a great source of vitamin A and vitamin C while being full of fiber. The squash and chicken broth allow this soup to remain very low in fat while still being creamy and satisfying.
DIRECTIONS
Preheat oven to 375. Combine squash, olive oil, salt, onion, and ginger in a baking dish and toss well to coat with the oil. Bake in the oven for 50 minutes. Vegetables should be very tender. Remove from oven and let cool for 15-20 minutes. When cool enough to blend, place the roasted vegetables and chicken broth in a blender and blend until smooth. Blend half at a time if your blender cannot fit all of the vegetables at once. Pour blended mixture into a large soup pot and heat on the stove over medium heat until the soup is hot enough to serve.

INGREDIENTS
1 lbs peeled butternut squash, cut into cubes 1 tablespoon olive oil teaspoon salt 1 medium onion, peeled and chopped in large chunks 1 ounce peeled ginger, thinly sliced 2 cups fat-free chicken broth

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Spicy Black Bean Soup

The soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a powerhouse as well. Theyre packed with both protein and fiber and are high in flavonoid antioxidants. You can make this a completely vegetarian dish by subbing vegetable broth for the chicken broth as well.
INGREDIENTS
1 cup frozen corn kernels 3 (15-ounce) cans of black beans, rinsed and drained

DIRECTIONS
In a blender, process 2 cans of the black beans with the chicken broth. Set aside. Spray a Dutch oven with non-stick cooking spray and heat on medium-high. Add frozen corn to the pan and saut for 5 minutes or until just beginning to brown. Add in the blended beans, the remaining can of whole beans, the tomatoes (with liquid), cumin, chili powder, and salt. Stir to combine. Bring the soup to a boil. Cover, reduce heat to medium, and simmer for 15 minutes, stirring occasionally.

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1 cups fat-free chicken broth 1 (14.5 ounce) can diced tomatoes teaspoon cumin tablespoon chili powder 1 teaspoon salt

Vegetable Minestrone
Dont be intimidated by the long list of ingredients in this soup! Most are vegetables that are easy to find in your grocery store year-round. Although chopping the vegetables takes time, its worth it. This soup is chock-full of tasty (and fat-free!) vegetables that will fill you up with fiber and a huge number of other important nutrients. Its a great choice for satisfying your hunger before a winter meal so you wont go overboard on the main course.
INGREDIENTS
1 tablespoon olive oil 1 cup onions, chopped 2 garlic cloves, minced 1 cups zucchini, chopped cup celery, chopped cup cut fresh green beans 1 cup carrots, chopped 2 (16-ounce) cans of low-sodium, fat-free chicken broth 1 cup water 1 (15 ounce) can stewed tomatoes 1 (16-ounce) can red kidney beans, rinsed and drained 1 (8-ounce) can tomato sauce 1 teaspoon dried oregano teaspoon salt teaspoon black pepper cup uncooked shell-shaped pasta Grated Parmesan cheese, to taste

DIRECTIONS
Heat oil in a large soup bowl over medium-high heat. Add garlic and onion and saut for about 3 minutes. Then add all remaining ingredients, except the pasta and cheese. Bring to a boil, reduce heat, and simmer for 15 minutes. Bring the soup back to a boil and add the pasta. Cook for 10 minutes or until the pasta is al dente. Serve hot and sprinkle each bowl with about a tablespoon of the Parmesan cheese if desired.

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Zesty Taco Soup

Love the taste of tacos? You can get the same great flavor without all the fattening ingredients (like cheese, sour cream, guacamole) by making this soup at home. For a little crunch, serve this soup with a few baked tortilla chips on the side or try a small dollop of fat-free sour cream in the center.
INGREDIENTS
1 lb. extra-lean ground beef 1 medium onion, chopped

DIRECTIONS
In a large soup pot, brown the beef with the onions and jalapeo until beef is fully cooked (no pink remaining). Drain excess grease from the pot. Add in the tomatoes, chilies, beans, corn, taco seasoning, and chicken broth. Mix well and simmer for 20 minutes. Add in extra chicken broth if you prefer a thinner soup. Season with salt and pepper and serve.

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1 jalapeo pepper, minced 2 (14.5 ounce) cans diced tomatoes 1 (4.5 ounce) can green chilies, chopped 2 (15 ounce) cans pinto beans, rinsed and drained 1 (15 ounce) can black beans, rinsed and drained 1 (15 ounce) can cream-style corn 1 package hot taco seasoning 1 cup fat-free chicken broth Salt and pepper, to taste

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SALAD
Like soups, salads are a great way to fill up your stomach with the vitamins, minerals, and fiber of vegetables without adding a lot of fat and calories to your daily budget. Try to choose salads that are high in a variety of fruits, vegetables, and legumes as these can provide antioxidants as well as important vitamins and minerals that you cant get as easily from other food groups. Salads require caution if they are topped heavily with dressing (especially creamy varieties like Caesar, Ranch, Thousand Island, and Russian dressings), full-fat cheeses, and croutons. Instead, aim to use vegetable oil-based dressings (like olive oil and balsamic vinaigrette) as well as avocadoes and nuts in your salads to provide more healthful, monounsaturated fats. The salad recipes weve included for this book are some of our favorites and definitely cover a wide range. Some, like the Apple Slaw and Tabbouleh, are best served as a side dish, while others like the Peppered Steak Salad can act as a whole, light meal on their own. Salad recipes are also some of the most flexible. If you hate an ingredient, like a specific fruit or vegetable, you can often just swap it out for one you like better or eliminate it entirely without ruining the recipe. So, feel free to get a little creative with our salad recipes to tailor them to your own unique preferences.

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THE RECIPES
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. APPLE SLAW ASIAN SEAFOOD SALAD BLACK EYED PEA SALAD CAULIFLOWER SALAD CITRUS SPINACH SALAD FRUITY CABBAGE SLAW PEPPERED STEAK SALAD QUICK & EASY BLACK BEAN SALAD SALSA-FIED RED BEAN SALAD SUMMER SQUASH AND BROWN RICE SUMMER SALAD TABBOULEH TUNA MACARONI SALAD

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Apple Slaw
Green and red apples give this side dish/salad its tart taste. They also give it a lot of fiber, vitamin C, and natural sweetness. Nonfat yogurt adds in a little protein and provides the creaminess to hold it all together. This salad goes great as a side dish for pork and poultry main courses.
INGREDIENTS
1 cup shredded cabbage 1 crisp green apple, cored and sliced very thin

DIRECTIONS
In a medium bowl, combine the cabbage, apples, carrots, broccoli slaw, and lemon juice and toss well. In a separate bowl, combine the vinegar, juice, honey, and yogurt. Mix well and pour over the vegetables. Toss well and refrigerate for at least 2 hours before serving.

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1 crisp red apple, cored and sliced very thin 2 medium carrots, grated cup pre-packaged broccoli slaw 1 tablespoon lemon juice 1 tablespoon raspberry vinegar 2 tablespoons apple juice teaspoon honey cup nonfat yogurt, plain or apple-flavored 1 ounce dried cranberries

Asian Seafood Salad

Often overlooked, crab is actually a great fit for a healthy, active lifestyle. 3 ounces has only about 100 calories but weighs in with 19 grams of protein! Cooked shrimp has similar stats. This salad is a light, refreshing way to add both shellfish (and the healthful protein and iron they contain) to your day.
INGREDIENTS
2 cucumbers 1 can (6.5 ounces) crab 3 ounces cooked shrimp 1 teaspoon sesame oil 1 tablespoon sesame seeds 3 tablespoons soy sauce 2 tablespoons rice wine vinegar cup grape tomatoes, halved 2 tablespoons fresh parsley, chopped

DIRECTIONS
Slice cucumbers very thinly and pat dry. Drain the canned crab. In a small skillet, heat the sesame oil over medium heat. Add the sesame seeds and toast them, stirring constantly, until they are lightly browned. Remove seeds from pan and grind with a mortar and pestle. Combine all ingredients in a medium bowl and toss well to combine thoroughly. Makes 6 servings.

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Black Eyed Pea Salad

If youre not from the southern US, you might not be very familiar with black-eyed peas. Get to know them though! Like other beans and legumes, theyre high in fiber and protein and low in fat. Theyre also high in potassium which is critical for keeping your muscles working properly.
INGREDIENTS
3 cups black-eyed peas, cooked cup chopped red bell pepper

DIRECTIONS
Combine all ingredients in a large bowl and mix well. Marinate at least 6-8 hours in the refrigerator before serving. Makes 8 servings. 1 serving is approximately cup.

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cup chopped yellow bell pepper cup diced green onion 2 cloves garlic, crushed teaspoon dried oregano 3 tablespoons olive oil 4 tablespoons red wine vinegar 1 teaspoon lemon juice 2 tablespoons finely chopped fresh parsley teaspoon salt teaspoon black pepper

Cauliflower Salad
Love the taste of a classic potato salad, but dont want all the fat and carbs? Subbing out the potatoes for cauliflower is the answer. This recipe is cheap, easy, and perfect summertime barbecue fare (although we enjoy it year-round).
INGREDIENTS
2 lb bag of frozen cauliflower, thawed and drained 10 ounces of frozen peas and carrots, thawed and drained 2 ounces dill pickles, shredded 1 cups light mayonnaise 4 eggs, hard-boiled 2 teaspoons granulated sugar 1 teaspoon salt teaspoon black pepper teaspoon paprika 2 tablespoons apple cider vinegar 2 teaspoons yellow mustard cup chopped onion 1 cup chopped celery

DIRECTIONS
After hard boiling the eggs, peel and slice them in half. Remove the yolks and discard. Chop up the remaining cooked egg whites. In a small bowl, mix mayonnaise, sugar, salt, pepper, paprika, vinegar, and mustard. Mix well. Dry thawed veggies with paper towels. Chop any large cauliflower pieces to approximate the size of chopped potatoes. Combine all ingredients. Refrigerate for at least an hour before serving.

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Citrus Spinach Salad

This tangy salad is both refreshing and nutritious. The citrus fruits are a great source of vitamin C and also provide potassium and calcium for bone health. Try it out during the colder months (November April) when citrus fruits are in their peak season.
INGREDIENTS
2 tablespoons orange juice 2 tablespoons olive oil

DIRECTIONS
In a small bowl, combine the orange juice, olive oil, and vinegar. Mix well. Add in the prepared oranges, tangerine, and grapefruit and toss to coat well with dressing. Add baby spinach to a large bowl. Top with fruit mixture and dressing. Toss gently to combine. Sprinkle cranberries and pine nuts over the top. Serve immediately.

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1 tablespoon balsamic vinegar 2 navel oranges, peeled, pith & membrane removed cup canned mandarin oranges, drained of juice 1 tangerine, peeled, pith & membrane removed 1 red grapefruit, peeled, pith & membrane removed 5 cups fresh baby spinach cup dried cranberries 2 tablespoons pine nuts

Fruity Cabbage Slaw

Youve never had coleslaw like this before! Weve taken a classic barbecue favorite and lightened it up by ditching all the fatty mayonnaise and adding in non-fat, fiber-rich fruit instead. If you add in the optional walnuts, youll also be getting healthful omega-3 fatty acids with your slaw.
INGREDIENTS
1 cup shredded cabbage 1 medium red apple, chopped cup light Italian dressing 1 tablespoon milk 1 teaspoon sugar teaspoon nutmeg cup golden raisins 1 ripe pear, sliced cup chopped walnuts (optional)

DIRECTIONS
Combine all ingredients in a small bowl and toss gently to coat. Refrigerate until ready to serve.

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Peppered Steak Salad

This salad is absolutely packed with flavor and much lower in calories than the typical restaurant-style steak salad. Its also a great way to re-use any leftover roast beef you have in the fridge. Youll satisfy your cravings for protein-rich red meat while keeping fat and carbohydrates counts lower at lunchtime. You can sub in other raw vegetables (like cucumbers, red peppers, or red onion) if you prefer.
INGREDIENTS
Salad: 8 oz. cooked lean roast beef, cut into thin strips 1 cup grape tomatoes, cut in half

DIRECTIONS
Mix all dressing ingredients well in a large bowl. Add all salad ingredients except the cabbage and bean sprouts. Mix well and refrigerate for 2-3 hours to allow dressing to soak. Add cabbage and bean sprouts and toss the salad just before serving.

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1 cup sliced raw white mushrooms, 1 green bell pepper, sliced into strips cup chopped celery 2 cups shredded cabbage cup bean sprouts Dressing: cup olive oil red wine vinegar 2 tablespoons Dijon mustard 1 tablespoon soy sauce 2 garlic cloves, crushed teaspoon ginger teaspoon black pepper

Quick & Easy Black Bean Salad

Side dishes dont get much easier to make than this one. Our black bean salad is a quick fix and is full of fiber so its sure to fill you up. Want to add some extra flavor? Kick up the heat by using your favorite hot and spicy salsa. Still not hot enough? Slip in some minced jalapeno pepper, but be sure to taste test as you go.
INGREDIENTS
1 16oz can black beans, rinsed and drained 1 8oz can whole kernel corn, drained cup red onion, chopped cup salsa, chunky variety 2 tablespoons lemon juice cup celery, chopped 1 teaspoon ground cumin 2 small garlic cloves, minced teaspoon salt

DIRECTIONS
Combine all ingredients. Enjoy at room temperature and refrigerate leftovers.

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Salsa-fied Red Bean Salad

This bean salad is the perfect choice for filling you up (and not weighing you down). Its incredibly simple to make as well. Its best when served cold, so mix some up the day before you need it. Its also perfect as a side dish for a summertime barbecue.
INGREDIENTS
1 (15.5 ounce) can red beans, rinsed and drained cup chopped scallions

DIRECTIONS
Combine all ingredients in a medium bowl and refrigerate for at least 1 hour before serving.

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cup chopped red onion cup black olives, chopped 2 large tomatoes, seeded and chopped 1-2 jalapeo peppers, seeded and chopped 1 tablespoon fresh cilantro, chopped 1 tablespoon fresh lime juice

Summer Squash & Brown Rice Summer Salad

Brown rice is definitely a top choice for getting long-term energy in the form of complex carbohydrates. Low in fat, cholesterol, and sodium, brown rice is definitely one of our top choice sides at dinnertime. This salad is the perfect way to add new flavors and use up any leftover brown rice in your fridge. Best served cold, this dish comes together super fast.
INGREDIENTS
1 cup cold, cooked brown rice cup diced zucchini cup diced yellow summer squash cup chopped red onion 1 teaspoon chopped fresh basil teaspoon salt cup low-fat zesty Italian dressing

DIRECTIONS
Combine all ingredients except dressing and mix well. Refrigerate until ready to use. Top with dressing and toss just prior to serving.

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Tabbouleh
Tabbouleh is a traditional Middle Eastern salad that is packed with parsley and bulgur. Bulgur is a grain that has more fiber, protein, and most vitamins and minerals than white rice. Its also a great source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm, but its traditionally served chilled.
INGREDIENTS
1 cup water cup bulgur

DIRECTIONS
In a small saucepan, combine water and bulgur and bring to a boil. Cover and remove the pot from the heat. Allow it to stand until the water has been absorbed completely, about 25 minutes. Drain any extra water at this point. Cool cooked bulgur and transfer to a large bowl. To make the dressing, combine lemon juice, olive oil, garlic, zest, salt, pepper, and allspice in a small bowl. Mix well. To the bulgur, add the parsley, mint, tomatoes and cucumbers. Pour on the dressing and toss well to coat. Chill in the refrigerator for at least 1 hour before serving.

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cup lemon juice 2 tablespoons olive oil 1 clove garlic, minced 1 tablespoon lemon zest teaspoon salt teaspoon black pepper teaspoon ground allspice 2 cups finely chopped parsley 3 tomatoes, seeded and diced 1 cucumber, peeled, seeded, and diced

Tuna Macaroni Salad

This cold pasta salad is your one-stop shop for protein and carbs. We recommend using whole wheat pasta to add more fiber and whole grains to the meal. Fiber helps you to feel fuller and reduces your chance of overeating later on. Finally, use fresh basil if it is available and add it just before serving.
INGREDIENTS
8 ounces of uncooked, whole-wheat pasta (any bite-sized shape) 10 ounces of frozen peas 13 ounces canned tuna, packed in water, drained cup onion, minced 1 tablespoon fat-free mayonnaise 1 cup plain, nonfat yogurt 2 tablespoons Dijon mustard 2 cloves garlic, crushed teaspoon black pepper teaspoon salt 1 cup grape tomatoes, halved teaspoon dried basil (or 1 teaspoon fresh basil)

DIRECTIONS
Cook the pasta according to package directions. Drain and cool. Cook the frozen peas in the microwave according to package directions. Drain any excess water and cool. Combine all remaining ingredients in a large bowl. Add in the pasta and peas and mix well. Chill in the refrigerator until ready to serve. Makes 8 servings.

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46

POULTRY
If youre like most guys who are trying to build muscle, youre probably a little too familiar with plain, grilled chicken breast by now. Dont let boredom get you off track, though! Chicken and turkey are some of the best sources of lean protein that your body will use to build and repair muscle. Theyre also some of the most cost-effective sources of animal protein which helps to keep them at the top of our easy dinner list. The same old plain, grilled breast can get tedious though. Using low calorie, low carb herbs and spices along with vegetables can totally reinvent the plain chicken breast. Even better, baking, poaching and stir-frying chicken are all new preparation methods to add to your grilling routine. When it comes to chicken, boneless, skinless breasts are the most popular base for our recipes. To save money, you can buy them in bulk and freeze some for later in the week to use in a different recipe. For turkey, we use ground turkey breast most often. Turkey is already a lean meat, but you can find extra-lean varieties in the grocery store that are up to 99% fat-free. Keep in mind that these will be dryer, so you might want extra sauce or wet ingredients when using extra-lean turkey in our Turkey Loaf and Turkey Meatballs.

47

THE RECIPES
1. 2. 3. 4. BAKED LEMON-VEGETABLE CHICKEN CHILI POWDER CHICKEN GRILLED JERK CHICKEN LIME CHICKEN BREAST MUSHROOM CHICKEN QUESADILLA ORANGE CHICKEN PRETZEL-CRUSTED CHICKEN NUGGETS WITH HONEY-MUSTARD DIPPING SAUCE SPICY GRILLED GARLIC CHICKEN TANDOORI CHICKEN TURKEY BEAN BURRITOS TURKEY LOAF TURKEY MEATBALLS

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5. 6. 7. 8. 9. 10. 11. 12.

Baked LemonVegetable Chicken

Baking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other preparations (e.g., sauting, frying, braising). The lemon and basil in this dish help ensure youre getting plenty of flavor even without any of the extra oil or butter of other preparation styles.
INGREDIENTS
3 pounds boneless, skinless chicken breasts 2 teaspoons dried basil cup lemon juice cup chopped onion 1 large zucchini, halved and then chopped into 8 pieces 2 carrots, halved and then chopped into 8 pieces each 1 (14 ounce) can artichoke hearts

DIRECTIONS
Preheat oven to 350F. Place chicken in a large casserole dish sprayed with nonstick cooking spray. Sprinkle with the basil and the lemon juice. Add chopped onions over top and arrange the chopped zucchini and carrots on top of the chicken. Pour artichoke hearts over the top of the chicken and vegetables. Cover dish and bake in the oven for 1 hour or until the chicken is cooked through and the carrots are tender.

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Chili Powder Chicken

Forget the sugary bbq sauce! Our chili powder grilled chicken has all the flavor without all the extra sugar, fat, and carbohydrates of the traditional barbecued chicken breast. Serve it with grilled zucchini, corn on the cob, and a baked potato for a satisfying and balanced summer meal that will help you maintain and improve on your gains.
INGREDIENTS
4 boneless, skinless chicken breasts (about 6 ounces each) 4 tablespoons olive oil

DIRECTIONS
Combine oil, chili powder, paprika, cumin, pepper, and salt in a large, re-sealable plastic bag. Mix well. Add the chicken breasts to bag, seal, and shake to coat chicken with marinade. Refrigerate overnight to seal in flavors. Add chicken breasts to grill. Cook until the juices run clear, about 10-12 minutes per side.

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2 teaspoons chili powder 2 teaspoons paprika 1 teaspoon ground cumin 1 teaspoon black pepper teaspoon salt

Grilled Jerk Chicken

The Jamaican jerk seasoning in this recipe adds Caribbean flavors to a favorite protein. To make this recipe extra simple, we purchase pre-made jerk seasoning at the grocery store, but you can definitely substitute your own spice rub recipe instead, if you prefer. For an easy dinner, grill up some asparagus alongside the chicken and serve together.
INGREDIENTS
cup chili chutney 1 teaspoon hot pepper sauce 4 boneless, skinless chicken breasts 2 tablespoons Jamaican jerk seasoning

DIRECTIONS
Rub chicken breasts with jerk seasoning. In a separate bowl combine the chutney and hot pepper sauce. Grill chicken on medium high heat, about 6 minutes per side (for 6-ounce breasts). Brush chicken with chutney mix every few minutes during the cooking process. Allow chicken to rest for a few minutes before serving. Makes 4 servings.

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Lime Chicken Breast

Even if youre not currently enjoying the hot and sunny days of summer, this dish can still add some tropical flavor to your dinner. Its a great choice for having leftovers - you can eat this hot or cold. Try slicing up leftovers for a sandwich at lunchtime the next day. 1 serving (1/4 of the recipe) has just 180 calories and 7 grams of fat.
INGREDIENTS
4 boneless, skinless chicken breasts 2 bay leaves

DIRECTIONS
Preheat your oven to 325F. Place the chicken breasts and bay leaves into a medium-sized baking dish. Mix oil, vinegar, and lime juice together and pour over the chicken. Add the thyme, coriander, and black pepper over the top of that and bake in the oven for 45 minutes. Place the lime slices over the top of the chicken and return the dish to the oven for another 10 minutes.

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1 tablespoon olive oil 1 tablespoon white vinegar 1 tablespoon lime juice 1 teaspoon thyme teaspoon ground coriander Black pepper to taste 2 limes, cut into slices

Mushroom Chicken Quesadilla

Quesadillas are typically diet-disasters: overloaded with fatty cheese, wrapped in a huge flour tortilla, and fried in oil. They are a tasty favorite, however, so weve trimmed down the fat, calories and carbohydrates with our version, using re-vamped ingredients and by heating it in a sandwich press rather than frying it in oil. Prepare your chicken breast the lean way by poaching it in boiling water until cooked through, cooling it, and then shredding it with a fork.
INGREDIENTS
6 ounces sliced mushrooms 1 clove garlic, minced 4 ounces cooked, shredded chicken breast cup onion, chopped 1 roasted red pepper packed in water, drained and sliced thinly cup fat-free cheddar cheese, shredded 2 high-fiber, whole-wheat tortillas (12 diameter) Salsa and sliced avocado (for serving)

DIRECTIONS
In a small skillet sprayed with non-stick cooking spray, saut mushrooms, garlic, and onion over medium high heat until the mushrooms are tender (about 7 minutes). Remove from heat and drain the excess liquid that the mushrooms have released. Heat sandwich press to high heat. Spray with non-stick cooking spray. Divide mushroom mixture between the two tortillas. Layer on chicken, pepper, and cheese evenly between the two and fold over the tortillas. Place side-by-side on the sandwich press and close top. Heat about 5-7 minutes or until the quesadilla is heated through and the cheese is melted. Enjoy hot with salsa and slices of avocado. Serves 2.

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Orange Chicken
We turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditching the deepfryer and swapping out the super sugary sauce, we kept the orange taste with less saturated fat and fewer calories.
INGREDIENTS
2 lbs chicken (thighs, breasts, legs, wings) 1 cup orange juice

DIRECTIONS
Preheat the oven to 375F. Place the chicken on a shallow baking pan and cover with the orange juice and white wine. Sprinkle basil, parsley, salt, and pepper over the chicken. Bake the chicken in the oven for 35 minutes. While the chicken is baking, prepare the sauce. In a skillet over medium-high heat, heat the oil. Add in the onions and tomatoes and saut until the onions are translucent. Spoon the onions and tomatoes over the chicken and bake for an additional 10 minutes or until the chicken is fully cooked. Makes 6 servings.

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cup white wine teaspoon dried basil teaspoon dried parsley teaspoon salt teaspoon pepper 1 tablespoon olive oil 1 large onion, diced 1 large tomato, diced

Pretzel-Crusted Chicken Nuggets with HoneyMustard Dipping Sauce

Traditional chicken nuggets are usually dipped in batter and fried. By baking our nuggets in the oven, we cut out lots of unneeded saturated fat and calories. With just five ingredients, our chicken nuggets are really easy to make and the pretzel topping adds a tasty spin on a fast-food classic
INGREDIENTS
Sauce: cup Dijon mustard 2 tablespoons honey 2 tablespoons apple juice Chicken Nuggets: lb. boneless, skinless chicken breasts, cut into 1-inch cubes cup crushed pretzels

DIRECTIONS
Preheat oven to 375F. Mix all sauce ingredients in a small bowl and blend together well. Divide sauce into two small dishes. Place one in the refrigerator to be used for dipping sauce later. Dip each chicken cube into remaining mustard sauce, then coat with crushed pretzels. Place on an ungreased cookie sheet. Bake the tray of nuggets in the oven for 10-12 minutes. Serve with the extra sauce.

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Spicy Grilled Garlic Chicken

This is the perfect recipe for anyone whos getting tired of the same-old grilled chicken day after day. This spicy marinade definitely adds a punch to a classic lean protein without adding excess fat. Try serving it with some grilled corn on the cob and a cold salad. You can kick up the heat even more by keeping some of the seeds from the jalapeos.
INGREDIENTS
1 chicken, approximately 3lbs., cut up and skin removed 1 cup chicken broth

DIRECTIONS
Combine all ingredients except chicken in a small bowl and mix well to make marinade. Place chicken in a large plastic bag. Add marinade, seal bag, and massage marinade into chicken. Marinate at least 30 minutes or overnight in the refrigerator. Turn chicken several times while marinating. When ready to cook, remove chicken from marinade. Reserve marinade for later. Place chicken pieces on a lightly oiled grill rack and grill on medium high heat. Grill until chicken is cooked through and the juices run clear. Brush both sides with remaining marinade at least twice during the cooking.

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2 tablespoons olive oil 1 teaspoons dried parsley flakes 1 teaspoon ground black pepper 1 teaspoon salt 8 garlic cloves, crushed 1 teaspoon red pepper flakes 1-2 jalapeo peppers, seeded and chopped finely

Tandoori Chicken
Weve lightened up this classic Indian preparation for chicken breast. Slashing the meat before applying the spices helps it to absorb as much of the spice blend as possible prior to cooking. Also, make sure to allow the chicken to marinate for a full 24 hours before cooking. If you love spice, feel free to kick up the heat even more with extra chili powder and crushed red pepper in your marinade.
INGREDIENTS
4 chicken breasts, skin removed (approximately 6 ounces each) 1 teaspoons chili powder 3 tablespoons lemon juice 1 cup plain, fat-free yogurt 1 medium onion, finely chopped 4 cloves garlic, minced 1 tablespoon paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1 teaspoon salt 1 teaspoon garam masala 1 teaspoon ground ginger 1 teaspoon turmeric teaspoon crushed red pepper

DIRECTIONS
In a small bowl, mix together the chili powder and lemon juice. Place chicken in a large casserole dish. With a knife, slash each chicken breast a few times. Brush lemon juice mixture over the chicken and let stand for 30 minutes. In a medium bowl, combine all the remaining ingredients. Stir well to incorporate. Pour mixture over the chicken breasts. Cover the casserole dish and place in the refrigerator for about 24 hours. Bake the chicken at 450F for 40 minutes.

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Turkey Bean Burrito

Burritos at most take-out chains are enormous huge carb-heavy flour tortillas full of rice, beans, greasy beef, cheese, and sour cream. Theyre not exactly a lean choice. So weve lightened up this classic take-out favorite by using ground turkey breast, fat-free cheese, and replacing the sour cream with a spicy flavor.
INGREDIENTS
1 lb. ground turkey breast 1 onion, chopped

DIRECTIONS
Preheat the oven to 375F. In a saucepan sprayed with cooking spray over medium heat, cook the turkey, onions, and garlic, stirring frequently, until the turkey is no longer pink (about 10 minutes). Add the beans, tomato sauce, salsa, and chili powder. Cover and reduce heat to low. Cook for 10 minutes more, stirring occasionally. Spray a baking sheet with non-stick cooking spray. Spoon a cup of turkey mixture onto each tortilla and then sprinkle with 1 tablespoon of each cheese. Roll up tortilla and place, seam side down, on the baking sheet. Repeat with the remaining tortillas. Bake in the oven for 12 to 14 minutes. Leftovers can be refrigerated and re-heated later in the microwave.

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2 cloves garlic, minced 1 (15 oz) can red kidney beans, rinsed and drained 8 oz tomato sauce cup salsa 1 teaspoons chili powder 1 cup fat-free cheddar cheese, shredded 1 cup reduced-fat cheddar cheese 10 (8) flour tortillas

Turkey Loaf
Miss the taste, but not the fat of meatloaf? We make ours with lean, ground turkey. This recipe requires very little preparation time and is much lower in fat and calories than the average meatloaf dish. 1/6th of the recipe has about 220 calories and 6 grams of fat. Keep the fat count low by serving it with a baked, not mashed, potato.
INGREDIENTS
1 lbs. extra-lean ground turkey cup dry, seasoned bread crumbs 1 tablespoon soy sauce cup chicken stock 1 teaspoon Worcestershire sauce teaspoon thyme 1 teaspoon basil 1 teaspoon parsley 1 egg Salt and black pepper

DIRECTIONS
Preheat your oven to 350F. Lightly beat the egg with a fork. Then combine all ingredients in a bowl and mix thoroughly. Put the mixture in loaf pan and bake, uncovered, in the oven for about 1 hour. Let it cool for about 10 minutes before serving.

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Turkey Meatballs
Few foods are as universally satisfying as a big, warm bowl of spaghetti and meatballs. The typical recipe is usually a diet-disaster though- packed with way more fat and carbs than you really need in one meal. Instead of limiting yourself to just 2 meatballs, try our turkey meatballs over cooked spaghetti squash. Weve kept the same great flavors of traditional meatballs but swapped in a leaner, high-protein meat with ground turkey instead of ground beef.
INGREDIENTS
lb. ground turkey cup onion, finely chopped

DIRECTIONS
In a medium bowl, combine all ingredients except tomato sauce and mix very well with hands. Shape into 1-inch balls. In a large saucepan over medium heat, combine meatballs and sauce. Cover pan and cook for 10-15 minutes (meatballs should no longer be pink in the center). Serve over whole wheat spaghetti or spaghetti squash.

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cup panko (or dry bread crumbs) cup shredded carrot 1 tablespoon chopped fresh basil 2 tablespoons fat-free milk teaspoon salt teaspoon black pepper 2 garlic cloves, crushed 3 cups of prepared tomato sauce

61

BEEF
Nothing says protein like red meat! The protein in beef helps to build, maintain, and repair your bodys tissues. Beef is also a great source of iron, the mineral that is necessary to help your bodys red blood cells to carry oxygen throughout your body. However, many people have eliminated beef and other red meats from their diets, citing health concerns. While some cuts of beef are high in cholesterol and saturated fat, choosing the leanest cuts can help you get the protein, iron, and taste you want, without sacrificing your workout gains. Top sirloin steak, top round roast, sirloin tip side steak, and bottom round roast are among some of the extra-lean cuts of beef. You can also find lean and extra-lean ground beef at your local grocery store. Weve chosen from among the leaner cuts of beef to base our recipes around. Most of these recipes also remind you to trim any excess surface fat that is easily removable before cooking the beef. Dont worry though. Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised Beef, are so well-seasoned that you wont need the flavor of the extra fat!

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THE RECIPES
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. BEEF AND VEGETABLE STEW BEEF LETTUCE WRAPS BEEF SIRLOIN ROAST CHINESE-STYLE BEEF WITH BROCCOLI CUBAN BRAISED BEEF FORCE FACTOR BURGER PHILLY STEAK WRAP SEASONED FLANK STEAK SPICY BEEF TACOS WHISKEY-MUSHROOM STEAK

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Beef and Vegetable Stew

Using lean top round beef in this stew keeps the fat content lower than traditional beef stews. This stew is also loaded with vegetables that will fill you up without filling you out. Feel free to add in more of your favorite winter vegetables (like butternut squash, turnips, or celery root) for a thicker an even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later on in the microwave.
INGREDIENTS
1 lb. lean beef round, trimmed of fat and cut into cubes 1 green bell pepper, seeded and chopped

DIRECTIONS
Preheat the oven to 325F. Spray a large Dutch oven lightly with cooking spray and place over medium-high heat. Add the beef and cook until browned, about 5 minutes. Add in the green pepper, carrots, celery, onions, and parsnip and cook for about 5 minutes longer. Stir occasionally to ensure even cooking. Add in the beef broth, tomatoes, rosemary, and thyme. Season with salt and pepper to taste. Cover the pot and place it in the oven for 1 hours. Stir in the frozen peas and then return to the oven for 15 minutes more. Serve hot.

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3 carrots, cut into chunks 2 stalks celery, chopped 1 cup frozen pearl onions 1 parsnip, peeled and cut into chunks 1 cups beef broth 1 (14.5 ounce) can diced tomatoes 1 teaspoon rosemary, minced 1 teaspoon thyme, minced 6 ounces frozen peas

Beef Lettuce Wraps

Cutting back on carbs? This recipe requires no bread or bun. Instead, this tasty, Asian-inspired beef is loaded onto large lettuce leaves as a refreshing and low-calorie serving tool. If you like spicy food, kick up the heat even more by adding in more chile pepper sauce to your cooking.
INGREDIENTS
1 onion, chopped 1 lb. extra-lean ground beef 5 cloves garlic, minced 1 tablespoon rice wine vinegar 1 tablespoon soy sauce 1 tablespoon chile pepper sauce 2 teaspoons brown sugar 1 teaspoon ground ginger 1 teaspoon dark sesame oil 8 large lettuce leaves 1 red bell pepper, seeded and sliced

DIRECTIONS
In a large bowl, mix the ground beef, garlic, vinegar, soy sauce, chile sauce, brown sugar, and ground ginger well. Set aside. In a large skillet sprayed with nonstick spray, cook the onion for 3 minutes. Add the beef mixture to the skillet and cook about 4 minutes, or until the beef is cooked through. Add the sesame oil and mix well. Remove from heat. Place about cup of the beef mixture in the center of each lettuce leaf. Top with sliced red pepper and wrap.

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Beef Sirloin Roast

This is a great meal to make when youre trying to impress company and eat healthfully at the same time. Plus, with very few ingredients, its quick and easy to prepare. Try serving it with some roasted vegetables (like asparagus or Brussels sprouts) and a simple side salad.
INGREDIENTS
2 lbs. lean sirloin beef, trimmed of visible fat 2 teaspoons salt

DIRECTIONS
Preheat the oven to 400F. Season beef on all sides with the salt and pepper. In a small bowl, combine the garlic, rosemary, and oregano. Mix well and rub mixture all over the top of the beef. Press the herbs into the meat so they stick well. Transfer beef to a roasting pan that has been sprayed with non-stick cooking spray. For medium doneness, cook the meat in the oven for about 30 minutes. Remove from oven and let stand for 15 minutes before slicing and serving.

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2 teaspoons freshly cracked black pepper 5 cloves garlic, minced 3 teaspoons dried rosemary 2 teaspoons dried oregano

Chinese-Style Beef with Broccoli

Our version of this take-out favorite eliminates some excess fat and calories by using leaner cuts of beef and re-working the typically sugary sauce. This recipe also works great for wrapping up in lettuce leaves as a low-carb alternative to traditional white rice.
INGREDIENTS
lb. lean sirloin beef, trimmed of all visible fat, sliced thinly 2 tablespoons cornstarch, divided 2 teaspoons vegetable oil 1 cup fat-free chicken broth 5 cups broccoli, cut into bite-size pieces cup sliced mushrooms 2 cloves garlic, minced teaspoon red pepper flakes cup soy sauce cup water

DIRECTIONS
In a small bowl, coat the strips of beef with 2 tablespoons of the cornstarch. In a separate small bowl, combine the remaining tablespoon cornstarch with cup of the chicken broth and the soy sauce. Mix well and set aside. Heat the oil in a large skillet over medium-high heat. Add the beef and stir-fry for about 4 minutes. The beef should be lightly browned. Move beef to a small bowl, leaving the oil in the pan. Add cup of the broth to the pan. Add in the broccoli and mushrooms and cover the skillet for about 3 minutes. Uncover and add in the garlic and red pepper flakes. Stir-fry for about 2 minutes longer. Stir in the soy sauce mixture to the broccoli and stir-fry for 2 minutes longer. Return beef to skillet and toss with sauce and vegetables. Serve hot. Makes 4 servings.

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Cuban Braised Beef

Cooking this beef on low heat for a long time results in very tender and juicy meat. However, since flank steak is a lean cut and you trim it further of visible fat, this dish is a great way to get lean protein from red meat without adding a lot of saturated fats. Serve it as is or wrap up a cup serving in a whole-wheat tortilla.
INGREDIENTS
2 lbs. flank steak, trimmed of fat 3 cups red onion, thinly sliced

DIRECTIONS
Coat a large Dutch oven with non-stick cooking spray and heat on medium-high. Cook steaks until browned (about 2-3 minutes per side). Remove steaks from pan and set aside. Add onions, bell peppers, and garlic to pan and cook until tender, about 8 minutes. Add in cumin, oregano, rosemary, salt, and pepper. Stir well and cook 1 minute longer. Add vinegar, stir well and cook until almost all the liquid has evaporated (about 2 minutes). Then, stir in the beef broth, tomato paste and return the steaks to the pot. Cover, reduce the heat to a simmer, and cook 1 hours. The steaks should be very tender. Remove the steaks from the pot and shred using two forks. Return shredded beef to the pot and mix well with the vegetables. Sprinkle in cilantro if desired. Serve hot.

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2 red bell peppers, chopped 2 green bell peppers, chopped 1 yellow bell pepper, chopped 4 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon dried oregano 1 teaspoon chopped rosemary cup white wine vinegar 3 cups fat-free beef broth 2 tablespoons tomato paste Salt and pepper, to taste Cilantro, if desired

Force Factor Burger

There are some foods we just cant give up hamburgers are one of them. Weve improved upon the standard burger though. The Force Factor burger is lower in fat and calories and still packed with protein and a kick of spicy flavor.
INGREDIENTS
1 lb. extra-lean (93-97%) ground beef 2 tablespoons onion, finely chopped 2 cloves garlic, minced 1 to 2 teaspoons finely chopped jalapeo peppers (seeded) teaspoon salt teaspoon pepper teaspoon ground cumin 1 tablespoon Worcestershire sauce

DIRECTIONS
On top: Lettuce, sliced red onions, sandwich-sliced dill pickles, tomato slices, ketchup, sliced banana peppers, extra jalapenos 4 reduced-calorie or low-carbohydrate hamburger buns In a bowl, combine the first 7 ingredients. Do not overmix (to avoid dry burgers). Shape mixture into 4 patties, approximately 1 thick each. Spray a heated griddle, outdoor grill, or portable grilling machine with cooking spray. Place burgers on grill and cook approximately 5 minutes on each side. Place on hamburger buns and layer with lettuce, red onion, pickles, tomato, and ketchup. Sprinkle with extra chopped jalapeo peppers if desired. Makes 4 servings.

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Philly Steak Wrap

Weve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By using a whole wheat tortilla, youre getting extra whole grains in your diet and removing extra, unwanted carbs from the large bun or roll typically used in these sandwiches. Using lean roast beef also helps to keep the fat content down, while still giving you the protein and red meat taste you crave!
INGREDIENTS
cup green bell pepper, thinly sliced cup onion, chopped 1 clove garlic, minced 6 ounces lean roast beef, shaved 2 medium whole-wheat tortillas cup cheddar cheese, shredded teaspoon hot sauce, optional

DIRECTIONS
In a small skillet sprayed with non-stick cooking spray, saut the green pepper, onion, and garlic for 5 minutes. Add in the shaved roast beef and saut for an additional 3 minutes. Place half of the mixture atop each tortilla. Sprinkle half of the cheddar cheese over each and the hot sauce, if desired. Re-spray the skillet and place over low heat. Add 1 tortilla and heat until the cheese begins to melt, about 2 minutes. Remove from heat and wrap up tortilla. Repeat with the second tortilla. Makes 2 servings.

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Seasoned Flank Steak

Beef can definitely be part of a healthy diet! While some cuts can be high in saturated fat, this recipe calls for one of the leanest cuts, the flank. Flank steaks are flavorful and high in iron and protein but can get tough if overcooked. We recommend cooking just until medium-rare for best results.
INGREDIENTS
1 lbs. flank steak, trimmed of visible fat 1 tablespoon olive oil 1 cup hot water 2 cloves garlic, minced 1 teaspoon salt 1 bay leaf teaspoon black pepper 2 carrots, diced 1 red bell pepper, diced 2 teaspoons lemon juice

DIRECTIONS
Preheat oven to 350F. Over medium-high heat, sear the steak in oil, flipping once. Remove steak from pan and place in a medium casserole dish. Pour the water into the hot skillet once the steak has been removed and stir to release leftover flavor. Pour over the meat. Add the remaining ingredients to the casserole dish and mix to distribute flavors. Place casserole dish (uncovered) in the oven for 30 minutes for medium steak. Cook 5 minutes longer if you prefer your steak more well-done. Makes 4 servings.

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Spicy Beef Tacos

If you consider the calories, fat, and money you save by making these tacos yourself, youll never go back to that Mexican fast-food joint again. Adjust the amount of chili powder, habaero pepper, and the heat of the salsa to change the spiciness of the recipe to best fit your tastes.
INGREDIENTS
2 tablespoons Mexican chili powder teaspoon ground cumin 2 teaspoons olive oil 1 onion, chopped 1 small habaero pepper, seeded and minced 2 cloves garlic, minced lb. lean (93-95%) ground beef 1 (8 ounce) can tomato sauce 1 (8 ounce) can red kidney beans, rinsed and drained 8 small corn tortillas cup lettuce, shredded cup chunky salsa or diced tomatoes 4 small corn tortillas

DIRECTIONS
In a skillet over medium heat, toast the chili powder and cumin together for 1 minute before adding the oil and onion. Cook the onion and pepper for about 3 minutes. Then add garlic and stir fry for an additional 3 minutes. Add in the ground beef and stir well with a wooden spoon, breaking up beef, until meat is cooked through, about 5 minutes. Add in the tomato sauce and kidney beans and cook for an additional 5 minutes. Wrap cup of the beef mixture with lettuce and a tablespoon of salsa in each corn tortilla. Makes 4 servings.

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Whiskey-Mushroom Steak
Craving a flavorful steak? This one is a great choice and requires no sugary steak sauce. The mushrooms soak up the flavors of the garlic, butter, and whiskey while also providing fiber that will keep you feeling full, long after the steak has disappeared.
INGREDIENTS
2 New York strip steaks, approx 4 oz. each, trimmed of visible fat 1 tablespoon light butter 3 cloves garlic, minced 5 ounces mushrooms (shiitake, or mixed variety) teaspoon dried thyme teaspoon dried rosemary cup whiskey

DIRECTIONS
Preheat broiler. Spray a broiler pan with non-stick cooking spray. Add steaks to broiler pan and broil about 10 minutes on each side. The steaks should be slightly pink on the inside. Remove from pan and keep warm. Heat the butter in a saucepan over medium-high heat. Add the garlic, mushrooms, and spices. Saut for 2 minutes. Remove from heat. Allow to cool for 1 minute, stirring constantly, before carefully adding the whiskey to the sauce. Stir well for another minute. Pour sauce over steaks and serve. Makes 2 servings.

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PORK
Like beef, the cut of pork you choose will have a big impact on its nutritional stats. Flavorful preparations like bacon, ham, and pancetta can rank high in fat and sodium. However, when trimmed of excess surface fat, pork typically contains more unsaturated than saturated fats. In fact, on a per ounce basis, pork tenderloin can have less fat than chicken breast! Lean pork is a good source of protein as well as vitamins and minerals including iron, zinc, B vitamins, and selenium. As with our beef recipes, weve chosen cuts of meat that are among the leanest for our pork recipes. These include pork tenderloin as well as pork chops (both bone-in and boneless). A variety of seasonings and accompaniments make every one of our pork recipes distinct though. Pork is a great protein to season with a wide variety of flavors, from the sweet of our Apple Spiced Pork Tenderloin to the savory of our herb-infused Pork Chops with Zucchini, to the spicy of our Cajun Pork Tenderloin.

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THE RECIPES
1. 2. 3. 4. APPLE SPICED PORK TENDERLOIN CAJUN PORK TENDERLOIN ROASTED PORK CHOPS WITH TOMATOES PORK CHOPS WITH ZUCCHINI PORK AND TURKEY BURGER SLOW COOKER PORK CHILI STIR-FRY PORK AND VEGETABLES

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5. 6. 7.

Apple Spiced Pork Tenderloin

Pork tenderloin is one of the leanest cuts of pork and you can make it even leaner by trimming it of visible fat prior to cooking. However, because it is so lean, it can be easy to dry out so be careful not to overcook the pork medallions in this recipe. The apple mixture also helps return moisture and flavor to this dish.
INGREDIENTS
1 lb. pork tenderloin, trimmed of visible fat and cut into 12 even medallions teaspoon salt, divided teaspoon ground coriander teaspoon black pepper teaspoon ground cinnamon teaspoon ground nutmeg 2 tablespoons reduced-fat, whipped butter 2 medium Braeburn apples, cored and thinly sliced cup finely chopped onions cup apple cider

DIRECTIONS
In a small bowl, combine teaspoon of the salt with the coriander, black pepper, cinnamon, and nutmeg. Apply spice mixture to both sides of each pork medallion. Heat a large skillet sprayed with non-stick spray over mediumhigh heat. Add spiced pork to the pan and heat about 3 minutes per side (or until pork is fully cooked through). Remove pork from pan and set aside. Reduce heat to medium and add butter to the pan. When the butter has melted, add the apple slices, onions, and the remaining teaspoon salt. Saut until the apple slices begin to brown (about 5 minutes). Add the cider to the skillet and cook about 2 minutes longer. Remove from heat and pour apples over pork and serve. Makes 4 servings.

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Cajun Pork Tenderloin

Pork may not be the first meat to come to mind when you think about protein, but pork is definitely a high protein meat. In fact, 4 ounces of this tenderloin has about the same amount of protein as a 4 ounce beef hamburger patty.
INGREDIENTS
2 teaspoons lemon juice 1 tablespoon paprika

DIRECTIONS
Preheat broiler. In a small bowl, mix the paprika, onion powder, garlic powder, cumin, sage, and all three types of pepper. Rub the lemon juice all over the pork tenderloin. Pat the spice mixture all over the tenderloin to make an even coating. Line a broiler pan with aluminum foil and spray with nonstick cooking spray. Add the seasoned tenderloin and broil about 6 inches away from the heat source. Turn meat over once during cooking. Broil for about 15 minutes. Transfer meat to a cutting board and let stand for 5 minutes before slicing and serving. Makes 4 servings.

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1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon ground cumin 1 teaspoon ground sage teaspoon cayenne pepper teaspoon black pepper teaspoon white pepper 1 lb pork tenderloin, trimmed of fat

Pork Chops with Zucchini

Using tomato or pasta sauce along with oregano gives these pork chops an Italian flavor. Make sure you have trimmed them well in order to keep the amount of saturated fat to a minimum. If you are looking for extra carbs in your meal, serve each chop with sauce over a cup of whole wheat spaghetti.
INGREDIENTS
1 tablespoon olive oil 4 (4 ounce) boneless pork chops, trimmed of fat teaspoon dried oregano teaspoon salt 1 onion, chopped 2 cloves garlic, minced 2 cups sliced zucchini 1 cups chunky tomato sauce

DIRECTIONS
Season both sides of each pork chop with the oregano and salt. Heat the oil in a large skillet over medium high heat. Add the pork chops and cook for about 7 minutes or until well browned on both sides. Add the onion, garlic, and zucchini to the pan and cook for another 6 minutes. Add in the tomato sauce and reduce heat to simmer. Cook for an additional 8 minutes or until the chops are just cooked through. Serve hot. Makes 4 servings.

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Pork and Turkey Burger

This white-meat burger is packed with protein without pretending to be a hamburger. Serve it with the avocado slices. They contain healthier, monounsaturated fats as well as a gram of protein in every ounce. Plus, they add a creaminess that makes mayonnaise totally unnecessary.
INGREDIENTS
6 ounces lean ground pork 6 ounces lean ground turkey cup canned black beans, rinsed, drained, and mashed with a fork 1 teaspoon onion powder 3 cloves garlic, minced 1 teaspoon dried oregano teaspoon dried rosemary teaspoon salt 4 low-calorie or low-carb hamburger buns, toasted avocado, sliced thinly 1 tomato, sliced thinly 4 large Iceberg lettuce leaves 1 red onion, sliced thinly

DIRECTIONS
In a large bowl, combine the pork, turkey, mashed black beans, onion powder, garlic, oregano, rosemary, and salt. Mix until well combined. Shape into 4 patties. Grill patties until they are well-done, approximately 4 minutes per side. Place each patty on a toasted bun and top with avocado slices, tomato, lettuce, and red onion. Makes 4 servings.

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Roasted Pork Chops with Tomatoes

The leanest cuts of pork are typically tenderloin, top loin roasts, and chops. This recipe calls for the chops which typically have about 2 grams of fat per ounce. Pork is high in protein and iron like beef, but is usually the less expensive option of the two. Serve these roasted chops with green beans and roasted sweet potatoes for a balanced family-style meal.
INGREDIENTS
4 boneless pork chops (approx. 4-6 ounces each), trimmed of fat tablespoon garlic powder 3 tablespoons dried basil 1 tablespoon dried parsley teaspoon salt 1 teaspoon black pepper 1 (16 ounce) can tomatoes cup grated Parmesan cheese

DIRECTIONS
Preheat oven to 375F. Combine all seasonings (garlic powder, basil, parsley, salt, and pepper) in a small bowl and mix well. Trim pork chops of visible fat. Sprinkle both sides with seasonings and place in a roasting pan sprayed with non-fat cooking spray. Separate the juice from the canned tomatoes and pour over the pork in the roasting pan. Bake the pork chops in the oven for 30 minutes. Add the tomatoes and cheese over the top of the chops and bake for an additional 30 minutes. Makes 4 servings.

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Slow Cooker Pork Chili

If you have a slow cooker, this recipe is both an incredibly simple and very tasty dinner. Cubed pork tenderloin is a leaner alternative to the ground beef used in most traditional chili recipes. The chipotle chile gives it all a smoky flavor. If you can take the heat, feel free to add in an extra tablespoon.
INGREDIENTS
1 onion, chopped 3 jalapeo peppers, seeded and diced

DIRECTIONS
Spray the inside of a slow cooker with non-stick cooking spray. Add in all ingredients except the bell peppers. Cover and cook on low for 7 hours until pork is tender. Add in the bell peppers and cook for an additional 30 minutes. Makes 6 servings.

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1 lb. pork tenderloin, trimmed of visible fat and cubed 1 (15 ounce) can black beans, rinsed and drained 1 (15 ounce) can pinto beans, rinsed and drained 1 (15 ounce) can crushed tomatoes 1 tablespoon chopped canned chipotle chile in adobo sauce 1 green bell pepper, chopped 1 yellow bell pepper, chopped

Stir-Fry Pork
This simple stir fry is perfect for a quick, weeknight dinner. The vegetables and apple provide a nutritious source of carbohydrates with fiber to keep you feeling fuller, longer. Serve the stir-fry over cup of cooked brown rice to add whole grains and more complex carbohydrates to your meal.
INGREDIENTS
2 lbs. boneless pork top loin or roast 1 tablespoon olive oil 2 cloves garlic, minced 1 medium onion, chopped 1 medium apple, chopped 1 medium red pepper, chopped 1 medium yellow pepper, chopped 4 carrots, diced cup chopped celery cup vegetable stock 1 teaspoon ground ginger

DIRECTIONS
Trim pork of as much visible fat as possible. Cut into strips (1/2 thick). Heat oil in a large skillet over medium-high heat. Add pork and stir constantly until it is browned. Remove pork to paper towels to drain. Return the skillet to the stove and add in the garlic and onion. Cover skillet and cook until onion is translucent. Then add the apple, peppers, carrots, celery, and stock. Cover and reduce the heat to low. After 5 minutes, return the pork to the pan. Add ground ginger, stir, and continue to saut until the pork is completely cooked through. Makes 6 servings.

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84

FISH AND SHELLFISH

The bodybuilding diet is typically low in fat, low in carbohydrates, low in calories, and high in protein. Fish is a great lean protein choice because most types of fish meet all of these criteria. Some varieties, including tuna, salmon, and trout have more fat than others, but even fatty fish have health benefits. In addition to being good sources of lean protein, fish have bonus nutritional benefits. First, fish (especially sardines, salmon, halibut, and mackerel) are a great source of omega-3 fatty acids. These omega-3s are important for supporting healthy heart and brain functioning. Research also indicates that omega-3s can help reduce inflammation a great benefit for those who are working out regularly. Fish can also be rich in vitamins and minerals; however the levels of these will depend on the variety of fish. For instance, cod and haddock are good sources of Vitamins A and D, while snapper is rich in Vitamin B12 and Selenium. When deciding which fish to buy, your first consideration should be what is the freshest. If youre shopping at the grocery store, ask the employee in the fish section what has arrived most recently, particularly if you live far away from a body of water. If nothing fresh appeals to you, turn to the freezer section. Shopping at a fish market? Make sure the fish has been on ice and either cook it within 2 days of purchase or seal it in an air-tight bag and put it in the freezer.

Most of the time, the sooner you can cook a fish after its caught, the better it is. Fish can be pricier than other proteins (like chicken breasts or ground beef); however, you can often save by buying frozen, canned, or local catches. Our fish recipes are prepared in some of the most healthful ways: baking, broiling, steaming, and grilling. Weve also chosen some of the most popular types of fish, so youre likely to have success finding them at your local grocery store. Although fish is a healthy addition to any diet, you shouldnt eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into your diet per week.

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THE RECIPES
1. 2. 3. 4. MUSSELS WITH COCONUT BROTH FLOUNDER WITH SPINACH INDIAN-SPICED SALMON PEACH AND BLACK BEAN SWORDFISH PIZZA-STYLE TUNA MELT SALMON BURGERS SESAME SALMON FOR ONE SHRIMP WITH MUSHROOMS TERIYAKI SALMON TROPICAL STEAMED FISH WASABI TUNA STEAKS

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5. 6. 7. 8. 9. 10. 11.

Mussels with Coconut Broth

Mussels are both low in fat and high in protein, making them a great choice for most people following a clean, high protein diet. 3 ounces of mussels have about as much protein as 3 ounces of red meat, but these shellfish have less total fat and saturated fat than meat. They are also particularly high in iron, selenium, and vitamin B12..
INGREDIENTS
cup light coconut milk 1 tablespoon sugar substitute 2 tablespoons lemon juice 2 teaspoons curry powder 1 clove garlic, crushed 1 tablespoon ground ginger 2 cups fat-free chicken broth 2 lbs. mussels, cleaned Chopped fresh basil

DIRECTIONS
In a Dutch oven over medium-high heat, add the coconut milk, sugar substitute, lemon juice, curry powder, garlic, ginger, and chicken broth. Season with salt and pepper, to taste. Bring to a boil and add in the mussels. Cover and cook for 5 minutes or until shells open. Discard any mussels with closed shells. Top with chopped fresh basil and serve promptly. Makes 4 servings.

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Flounder with Spinach

Popeye may have thought his strength came from spinach, but most of the protein in this dish is coming from the fish! Flounder has about 31 grams of protein per fillet. Its also a great source of Vitamin B6, Vitamin B12, and Vitamin D. If you cant find flounder, you can substitute a similar mild fish like cod or sole.
INGREDIENTS
1 lb. flounder fillets 10 ounces of frozen chopped spinach, thawed

DIRECTIONS
Preheat oven to 400F. Combine the crushed crackers, flaxseed, and grated cheese and set aside. Place the fish fillets in one layer at the bottom of a casserole dish. Cover the fillets with the thawed spinach. Sprinkle the prepared cracker mixture over the top. Bake, uncovered, for 15-20 minutes. Makes 4 servings.

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3 ounces whole-wheat crackers, crushed 2 tablespoons ground flaxseed 3 tablespoons grated Parmesan cheese

Indian-Spiced Salmon
Heres an easy way to pack a lot of flavor into a favorite, high-protein fish. About 5 ounces of this cooked salmon yields just 200 calories and 8 grams of fat. Serve it with vegetables like asparagus and whole grain rice for a complete, filling, and healthful meal.
INGREDIENTS
4 salmon steaks (about 6 ounces each), 1 thick cup chicken stock 2 tablespoons lemon juice (fresh squeezed if possible) teaspoon cumin teaspoon crushed fennel seeds teaspoon ground coriander Salt and pepper, to taste

DIRECTIONS
Put the salmon steaks in a baking dish and pour the chicken stock and lemon juice over them. Then sprinkle the cumin, fennel seeds, coriander, salt and pepper over that. Cover the dish with plastic wrap and put it in the refrigerator for three hours or more to marinate. When youre ready to cook, cover your broiler pan with aluminum foil. Place the steaks on top and add 1 tablespoon of the marinade on top of each. Place under broiler on low broil for 8-10 minutes. Turn them over and add leftover marinade. Then broil them for an additional 8-10 minutes. Makes 4 servings.

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Peach and Black Bean Swordfish

Swordfish is an awesome source of protein. One 4-ounce fillet will net you about 28 grams of protein with only about 4 grams of fat if it is prepared on the grill without extra oil or butter. Instead of flavoring with those fatty add-ons, we pair these grilled filets with a tasty peach and black bean combo. If peaches arent in season, you can substitute another similar fruit wed recommend pineapple or mango..
INGREDIENTS DIRECTIONS
In a medium bowl, make the salsa by mixing the peaches, kiwi, red pepper, black beans, salsa, salt, and juice of 1 lime. Mix well and set aside. Preheat the grill or set a grill pan sprayed with cooking spray over medium-high heat. Squirt the juice of the remaining lime over the filets and grill for about 8 minutes, turning them over halfway through cooking. Top each cooked filet with about of the peach and black-bean mixture and serve. Makes 4 servings.

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2 ripe peaches, pitted and chopped 1 kiwi, skinned and chopped 1 small red pepper, diced 1 (15 ounce) can black beans, rinsed and drained cup peach salsa teaspoon salt 2 limes 1 lb. swordfish filets

Pizza-Style Tuna Melt

Fish might not sound like your first choice at the pizzeria, but these pizza-style mini-tuna melts are truly delicious. Plus, theyre packed with protein from the tuna and are full of the melted, gooey cheese that makes traditional tuna melts a favorite diner food. These come together very quickly and make a great lunch.
INGREDIENTS
1 regular or low-calorie English muffin 2 tablespoons tomato sauce teaspoon oregano 1 (5 ounce) can of tuna, packed in water, drained 2 slices tomato cup reduced-fat, shredded mozzarella cheese

DIRECTIONS
Slice the English muffin in half. Spread 1 tablespoon of tomato sauce on each half and sprinkle the oregano evenly over each. Drain the tuna and pat dry with paper towels. Divide tuna evenly between the two halves, place a slice of tomato on each half, and sprinkle with cheese. Broil in the toaster oven for 2-3 minutes or until the cheese has just melted. Serve open-faced as two mini-sandwiches. Makes 1 serving.

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Salmon Burgers
If youve never tried a salmon burger before, youve got to try this one! Salmon is a great source of protein packing 19 grams in just 3 ounces. Its also a great source of essential fatty acids that keep the body, mind, and heart healthy. Serve each burger with our tangy yogurt sauce to impress your guests (and your taste buds) at your next barbecue.
INGREDIENTS
Salmon Burger: 1 (7.5 ounce) can salmon, drained

DIRECTIONS
4 low-carb pita pockets To make the sauce, combine all sauce ingredients and mix well in a small bowl. Cover and refrigerate until ready to use. To make the burger patties, combine all salmon burger ingredients and mix well. Divide the mixture into four equal portions and shape each into a 4 patty. Spray a large nonstick skillet with nonstick spray. Heat skillet over medium-high heat and add patties. Cook 5-8 minutes, turning once during cooking. Serve each burger on a low-carb sandwich thin or in a pita pocket. Top with 1 tablespoon of prepared yogurt sauce. Makes 4 burgers.

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cup shredded zucchini 2 tablespoons unseasoned bread crumbs 2 tablespoons finely chopped onion 1 egg white teaspoon finely chopped fresh dill teaspoon salt teaspoon black pepper Yogurt Sauce: cup plain, nonfat yogurt 2 tablespoons fat-free mayonnaise 1 tablespoon chopped onion 1 tablespoon chopped fresh dill

Shrimp with Mushrooms

Try serving this recipe over bulgur wheat, whole-wheat pasta, or quinoa for a low-fat, high-fiber carb that will help keep you feeling full until breakfast. Short preparation time makes this meal an easy choice when youre hungry after work/school (and a much healthier choice than turning to the drive-through or the takeout menus). You dont even need to remember to defrost the shrimp the day before!
INGREDIENTS
2 teaspoons olive oil 8 ounces of sliced mushrooms cup diced onion 1 clove of garlic, crushed medium red bell pepper, diced 12 ounces frozen small shrimp 2 tablespoons white wine teaspoon dried basil Salt and pepper to taste

DIRECTIONS
Heat the oil in a large skillet over medium-high heat. Add in the sliced mushrooms, onions, garlic, red pepper and saut for about 5 minutes, stirring constantly. Add in the shrimp, wine, and basil. Reduce heat to low, cover the skillet, and let simmer for 5 minutes. Add in salt and pepper to taste. Makes 4 servings.

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Sesame Salmon for One

Cooking for just one person can be a challenge, especially if youre not interested in eating that same dinner over and over for the rest of the week. This is a great way to get your weekly serving of fish without letting any go to waste (or having to eat more than is recommended due to mercury concerns). Salmon is a great source of protein and heart-healthy omega-3s. The zucchini adds in extra benefits with fiber, vitamin A, vitamin C, vitamin K, folate, and potassium. A side of quinoa is the perfect accompaniment if you want to add more carbs to your meal.
INGREDIENTS
2 tablespoons low-fat sesame ginger salad dressing

DIRECTIONS
Place garlic and dressing in a plastic bag and add the salmon filet. Cover fish with the dressing and allow it to marinate in the bag for 15 minutes in the refrigerator. Spray a large sheet of heavy-duty aluminum foil with nonstick cooking spray. Place the zucchini pieces in the center and cover with the salmon. Pour all the remaining dressing from the bag over the salmon. Use the aluminum foil to completely cover the salmon and vegetables so that it makes a sealed packet. Place the packet on a baking sheet and bake in the oven for 15 minutes. Remove from oven and allow packet to sit for a minute. Be careful of the steam released when the packet is opened. Sprinkle with sesame seeds and serve. Makes 1 serving.

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1 clove garlic, minced 1 salmon filet, skinless (about 4 ounces) 2 small zucchinis, chopped into bite-sized pieces 1 teaspoon sesame seeds (lightly toasted, if desired)

Teriyaki Salmon
Looking for a high-protein dinner with a little more taste than the usual grilled chicken breast? Try our Teriyaki Salmon. In addition to being rich in protein, salmon is high in omega-3 fatty acids which have been found to support a healthy cardiovascular system and brain functioning. Your body cant make omega-3s on its own which is why its a good idea to get them in your diet and through supplements.
INGREDIENTS
Nonstick vegetable cooking spray 1 lbs of salmon filets or 4 salmon steaks, (approx. 6 ounces each) 1 tablespoon soy sauce 1 tablespoon honey teaspoon ground ginger teaspoon mace or nutmeg

DIRECTIONS
Preheat broiler. Line a broiler pan with aluminum foil and spray it with the nonstick cooking spray. Arrange the salmon steaks on the pan. In a small bowl, combine the soy sauce, honey, ginger, and mace to make the sauce. Brush the salmon with the sauce. Broil about 7 to 10 minutes on each side. Apply remaining sauce during the cooking process. Makes 4 servings.

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Tropical Steamed Fish

Steaming is one of the most healthful ways to prepare fresh fish without adding any extra oil or butter! Instead, this fish is given a tangy citrus flavor with both lemon and lime juice. We prefer to use sole for this preparation, but you can substitute a similar fish, like haddock or cod, if desired.
INGREDIENTS
1 lbs. sole filets 1 lime

DIRECTIONS
Use heavy-duty aluminum foil to create a sturdy base for the fish. Arrange fillets on the foil and place on top of a steamer rack over boiling water. Squeeze the lime and lemon over the fish evenly. Then top with the finely chopped onions. Cover and steam the fish until it is cooked, about 5 minutes. The fish should flake easily with a fork. Serve with a pineapple or mango salsa if desired. Makes 4 servings.

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1 lemon cup onion, finely chopped Pineapple or Mango salsa, optional

Wasabi Tuna Steaks

Tuna doesnt always have to come from the can! Pick up some tuna steaks instead at the grocery store and try this intensely flavorful recipe that packs a punch from the Japanese condiment wasabi. Research suggests that eating spicy foods, like wasabi, can help keep you eat slower, eat less, and even crank up your metabolism.
INGREDIENTS
4 (6-ounce) tuna steaks, approximately 1 inch thick 2 tablespoons soy sauce, divided 2 tablespoons ginger marmalade 2 teaspoons wasabi paste 1 tablespoon fresh parsley, chopped

DIRECTIONS
Drizzle 1 tablespoon of the soy sauce over the tuna steaks and allow it to stand for 5 minutes. In a small bowl, combine the remaining tablespoon of soy sauce, marmalade, and wasabi paste and mix well. Spray a grill pan with nonstick cooking spray and heat over medium-high heat on the stove. Add the tuna steaks to the pan and cook about 2 minutes per side. Coat one side with the wasabi mixture and allow it to cook for 1 minute longer or until it has reached your desired degree of doneness. Remove from heat and sprinkle with parsley. Makes 4 servings.

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SIDES AND SAUCES

Man cannot live on meat alone! While protein may make up the center of your plate, its important to supplement your meals with the carbohydrates, fiber, healthful fats, vitamins, and minerals that you can get from side dishes. For this cookbook, weve chosen mostly side dishes that are focused around fruits and vegetables. Starchier vegetables like the potatoes in our Easy Microwave New Potatoes, Oven-Roasted French Fries, and Fruity Sweet Potatoes and the rice in our Spinach and Rice Bake are all good sources of complex carbohydrates that will provide your body with longterm energy. Complex carbohydrates are broken down into simpler sugars and stored in your muscles in the form of glycogen. Later on, during your workout, this glycogen is broken down by your muscles as it is needed for energy to power your workout. Youre body needs some complex carbohydrates in both your pre-workout and post-workout meals. finding them at your local grocery store. Although fish is a healthy addition to any diet, you shouldnt eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into your diet per week.

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THE RECIPES
1. 2. 3. 4. BAKED TOMATOES CLASSIC BBQ SAUCE EASY MICROWAVE NEW POTATOES FRUITY SWEET POTATOES MANGO SALSA OVEN-ROASTED FRENCH FRIES PEAS AND CRUNCH CARROTS PROSCIUTTO-CORN SAUT ROASTED SWEET POTATO & BANANA MASH SPINACH AND RICE BAKE

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5. 6. 7. 8. 9. 10.

Baked Tomatoes
There are so many ways to use these tomatoes in your meals. You can enjoy them cold, as a summertime side dish, or piping hot. You can even serve them cold on top of a fresh garden salad. Each cup serving of tomatoes has about 40 calories so feel free to get creative about the dishes you add them too.
INGREDIENTS
1 pint cherry tomatoes 2 cloves garlic, minced 3 tablespoons onion cup fresh parsley, minced 2 tablespoons fresh basil, minced teaspoon dried thyme Salt and pepper, to taste 2 tablespoons grated Parmesan cheese, optional

DIRECTIONS
Preheat oven to 375F. Wash tomatoes and remove any stems and leaves. Place cleaned tomatoes in a shallow baking dish and cover with chopped onions, parsley, thyme, salt, pepper, and cheese (if desired). Bake the tomatoes for 6 minutes, stirring once halfway through the cooking process. Serve hot or allow tomatoes to cool to room temperature before refrigerating. Makes 4 servings.

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Classic BBQ Sauce

Grilled chicken can get boring if you forbid yourself from adding creamy dressings and sugary sauces. Our bbq sauce is the solution great barbecue taste with just about 25 calories per tablespoon.
INGREDIENTS
1 cup ketchup 1 teaspoon apple cider vinegar

DIRECTIONS
Combine all ingredients in a medium-sized saucepan. Heat over medium heat, stirring constantly until it reaches a simmer. Allow to simmer for 5 minutes more. Apply to grilled chicken breasts or use as a substitute for store-bought BBQ sauces in your favorite recipes.

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2 tablespoons molasses 2 tablespoons dark brown sugar 2 tablespoons Worcestershire sauce 2 teaspoons soy sauce teaspoon garlic powder teaspoon onion powder teaspoon ground cumin teaspoon paprika teaspoon hot sauce

Easy Microwave New Potatoes

Hungry right now? These microwaved potatoes are the answer to time-crunch cooking. If you dont have any leeks in the house, swap them out for chopped onions or scallions instead. These make a great side dish for poultry and beef dinners and are a lower-fat alternative to both mashed and scalloped potatoes.
INGREDIENTS
2 tablespoons light butter or light butter spread 1 lbs. new red potatoes, quartered cup sliced leeks 1 large red bell pepper, chopped 4 tablespoons grated Parmesan cheese

DIRECTIONS
Microwave butter in a 2-quart casserole dish on HIGH for 30-45 seconds to melt. Add potatoes, leeks, pepper and toss to coat. Cover dish and microwave on HIGH for 6-8 minutes more (potatoes should be fork tender). Sprinkle with Parmesan cheese. Makes 5 servings.

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Fruity Sweet Potatoes

Sweet potatoes are well recognized for their nutrient value. High in fiber, potassium, vitamin A, and vitamin C, they are great for anyone with an active lifestyle. Sweet potatoes tend to have more calories than most vegetables because they are high in starch; however, their high fiber and nutrient content make them well worth it. Theyre also delicious: the orange flavor of this recipe adds an extra sweetness to our potatoes!
INGREDIENTS
6 medium-sized sweet potatoes cup orange juice

DIRECTIONS
Scrub the sweet potatoes to remove any lingering dirt from the skin. Drop them in a large pot of boiling water and cover. Boil the potatoes until they are tender. You should be able to pierce them easily with a fork. Drain the potatoes and allow them to cool. When possible, peel them. Cut into chunks. In a saucepan over low heat, combine all ingredients including the cut sweet potatoes. Cook until most of the orange juice is gone, about 9-10 minutes. Makes 6 servings.

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teaspoon cinnamon teaspoon salt teaspoon nutmeg, optional

Mango Salsa
Choose the ripest mangoes for this salsa. Ripe mangoes will be slightly softer and will have a fruity fragrance. Use this salsa as a side dish or topping for grilled chicken or fish.
INGREDIENTS
3 mangos, pitted and cubed cup red onion, finely chopped cup red bell pepper, finely chopped 1 jalapeo pepper, minced Juice of 1 lime 1 tablespoon fresh cilantro, chopped

DIRECTIONS
Combine all ingredients in a small bowl and toss well. Allow juices to mix for 10 minutes. Toss gently again and serve. Makes 9 servings.

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Oven-Roasted French Fries

Eating well shouldnt mean having to give up your favorite foods entirely. Cutting out carbs completely or depriving yourself of all the foods youre craving can lead to binges and major slips later on. Instead, try making your favorites in a new way or with more healthful ingredients. French fries sound good this week? Cut back on the fat content by switching the deep-fried, fast-food versions for these oven-roasted fries.
INGREDIENTS
5 medium baking potatoes cup olive oil

DIRECTIONS
Preheat oven to 375F. Wash and dry potatoes. Cut into wedges. Each potato should yield 6-8 wedges. Lay wedges flat on a baking sheet and brush both flat sides with oil. Sprinkle with paprika, salt, and pepper to taste. Roast in the oven for 40-45 minutes. Makes 5 servings.

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teaspoon paprika Salt and pepper

Peas and Crunchy Carrots

Our twist on the traditional peas and carrots side dish uses an egg to add in some extra protein. Even though theyre baked in the oven, these carrots will keep some of their crunch. Grate them in thicker slices for the most crunch, thinner slices for the least. This dish is a perfect veggie side dish for grilled chicken and turkey breast.
INGREDIENTS
2 tablespoons olive oil cup onion, finely chopped 1 egg cup fat-free milk 1 teaspoon dried basil 1 teaspoon oregano 1 teaspoon parsley 2 cloves garlic, minced teaspoon salt teaspoon black pepper 2 cups grated carrots 5 ounces peas, frozen

DIRECTIONS
Preheat oven to 350F. In a small bowl, beat together the egg and milk. Stir in basil, oregano, parsley, garlic, salt, and pepper. Set aside. In a skillet over medium-high heat, cook the onions in the oil until they are translucent. Add cooked onions and grated carrots to the milk mixture and stir to combine. Pour the mixture into a small casserole dish and bake in the oven for 20 minutes. While the carrots are baking, cook the peas in the microwave according to package directions. When carrots are finished baking, stir cooked peas into the casserole dish, mix well, and serve. Makes 4 servings.

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Prosciutto-Corn Saut
You can get the great taste and flavors of bacon in a leaner way by using the Italian ham known as prosciutto. Prosciutto is a complete protein, delivering all nine essential amino acids, with about 15 grams of protein in a 2 ounce serving. Its also a good source of iron. Best of all, it livens up the flavors of the vegetables in this recipe for a delicious side dish.
INGREDIENTS
teaspoon olive oil cup prosciutto, cut into small strips

DIRECTIONS
Heat the olive oil in a large skillet over medium-high heat. Add the chopped prosciutto and saut for about 4 minutes. Add in the corn, pepper, and garlic and saut for 5-7 minutes longer. Drain any excess oil/fat from the skillet and serve immediately. Makes 4 servings.

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2 cups corn kernels (fresh or frozen) 1 red bell pepper, seeded and diced 1 clove garlic, minced

Roasted Sweet Potato Banana Mash

Sweet potatoes are one of our favorite vegetables and a filling source of starch. Theyre also a great source of vitamin C, vitamin B12, and potassium. Try this recipe to switch up your preparation from simple roasting or microwaving. These sweet potatoes get extra sweetness from potassium-rich bananas and orange juice while picking up a little spice from the cinnamon. Delicious!
INGREDIENTS
1 lbs sweet potatoes, scrubbed 2 medium, ripe bananas, peeled and cut into large chunks 2 tablespoons orange juice 1 teaspoon cinnamon teaspoon ground nutmeg 3 tablespoons brown sugar and roast in the oven for about 15 minutes. They will become very soft and juicy. Remove from oven and add orange juice to the hot dish. Mash the orange juice with bananas. Place peeled sweet potatoes, mashed bananas (and juice drippings), in a mixing bowl fitted with an electric mixer. Add in the cinnamon, nutmeg, and brown sugar and beat until well-combined. The mixture will be smooth. Transfer mixture to a baking dish and return to the oven. Continue baking until the mixture is hot enough to serve. Makes 6 servings.

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DIRECTIONS
Preheat the oven to 375F. Poke several holes in each sweet potato with a fork and place on a baking pan sprayed with non-stick spray. Bake potatoes in the oven for about 1 hour or until they are soft. Set aside to cool. Remove skin when they are cool enough to touch. While potatoes are cooling, place the bananas in a baking dish

Spinach and Rice Bake

This recipe calls for panko, a Japanese bread crumb that is made only from the center of bread, not from the crusts, which keeps it lighter and flakier than regular bread crumbs. Panko makes a crispy coating that absorbs less grease so keep it in mind any time youre coating proteins for frying. In this recipe, the panko adds a little crunch to this creamy spinach side dish.
INGREDIENTS
cup low-fat or non-fat cottage cheese cup cooked white rice

DIRECTIONS
Preheat oven to 350F. In a small bowl, mix together the egg white (pre-beaten), parsley, and pepper. Combine rice and cottage cheese in a large bowl. Add the egg white mixture and spinach and mix well. Pour everything into a casserole dish and top with Panko crumbs. Bake in the oven for 40 minutes. Serve hot. Makes 2 servings.

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2 egg whites, beaten until fluffy 2 teaspoons fresh parsley, chopped teaspoon freshly cracked black pepper 3 cups of fresh spinach leaves, long stems removed cup Panko or whole-wheat bread crumbs

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DESSERTS AND SNACKS

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If you have a sweet tooth, you know that any diet that forces you to abandon all sweet treats entirely is just not going to work. Instead, youre more likely to have success if you allow yourself flexibility. This could be in the form of a weekly, indulgent cheat meal or by choosing lighter, sweet treats on a daily basis. The desserts included here fit the latter category best and can be enjoyed, in moderation (aka just one serving!), every day. Fruit is one of the best ways to get the sweet flavors you crave into your diet without reversing the progress youve made in the gym. For this cookbook, weve chosen a variety of baked fruit desserts like our Baked Cinnamon Sugar Apples, No-Crust Peach Cobbler, and Warm Streusel Pears that can be enjoyed piping hot out of the oven or cold as refrigerated leftovers. Youll be getting the sweetness of the fruit as well as the healthful antioxidants, vitamins, and minerals that they contain. Weve also lightened up some of our favorite rich desserts, including brownies and pumpkin pie, so you can indulge in those cravings with less guilt.

THE RECIPES
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. BAKED CINNAMON SUGAR APPLES BLACK BEAN BROWNIES CHILLY COCONUT BANANA TREATS CREAMY FRUIT DIP GREEK YOGURT PARFAIT NO-CRUST PEACH COBBLER NO-CRUST PUMPKIN PIE PINEAPPLE ANGEL FOOD CAKE SWEET FRUITY BRAN BARS WARM STREUSEL PEARS

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Baked Cinnamon Sugar Apples

Fruit is a great choice when youve got a strong craving for something sweet; however, reaching for raw apple after apple can get boring. Instead, try baking your fruit like this recipe for baked apples. It changes the texture and sweetness of the fruit. Your taste buds will thank you for a new sweet treat. This recipe for baked apples is great hot or cold when served plain or over fat-free vanilla yogurt.
INGREDIENTS DIRECTIONS
Soak raisins and cranberries in room-temperature water for about 20 minutes to re-plump. Preheat oven to 350F. Peel and slice the apples very thin. Discard peel. Spray a small casserole dish liberally with non-stick baking spray. Add apple slices, raisins, cranberries, brown sugar, 1 tablespoon of the cinnamon, and vanilla extract. Mix well. Top with oats and sprinkle remaining tablespoon of cinnamon on top. Bake in the oven for about 20 minutes. Enjoy hot or cold. Makes 4 servings.

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3 medium apples (Macintosh or similar variety) cup raisins dried cranberries 2 tablespoons of low-calorie brown sugar substitute 1 tablespoons cinnamon 1 teaspoon vanilla extract cup oats

Black Bean Brownies

Hold your judgment until you try these brownies for yourself! Making them with black beans packs in 2 grams of protein and 2 grams of fiber in every ounce. It also reduces the need to use fatty and carbohydrate-heavy ingredients like the butter, flour, and sugar of more-traditional brownie recipes. Plus, these brownies still have an amazing, chocolaty taste!
INGREDIENTS
1 (15 ounce) can black beans, rinsed and drained very well 4 large eggs cup low-calorie sugar substitute 4 tablespoons cocoa powder 1 tablespoon instant coffee dissolved in 1 tablespoon hot water 1 teaspoon baking powder 2 tablespoons canola oil 1 teaspoons vanilla

DIRECTIONS
Preheat oven to 350F. Spray an 8x8 baking pan with nonstick cooking spray. Set aside. Add the eggs, sugar, cocoa powder, coffee, baking powder, and oil to a blender. Blend well. Add the black beans and vanilla and blend again. When the mixture is smooth, pour it into the prepared pan. Bake for 30 minutes or until a toothpick inserted in the center of the brownies comes out clean. Cool and serve. Makes 16 brownies.

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Chilly Coconut Banana Treats

These nuggets make a great cold, tropical treat for summertime. You can use toasted or untoasted coconut (but we prefer the chewier, nuttier taste of the toasted). To toast your shredded coconut, spread it out on a baking sheet and bake in a 300 degree oven for about 20 minutes, stirring occasionally.
INGREDIENTS
4 bananas (firm) 2 tablespoons fresh lemon juice

DIRECTIONS
Slice each banana into approximately 7 bite-sized pieces. Using a toothpick, dip each piece first into the lemon juice, then into the yogurt. Then roll gently in the coconut to coat well. Place the coated banana bites in a single layer on a baking sheet, cover with plastic wrap, and freeze for at least 3 hours. Store leftovers in the freezer. Makes 7 servings.

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cup non-fat vanilla-flavored yogurt 2 cups sweetened flaked coconut, toasted

Creamy Fruit Dip

Need an extra incentive to eat your fruit? Whip up this quick dip and youll love dunking slices of bananas, melon, apple, peaches, pears, and more. Keep extra in the fridge for the next time a craving for dessert hits.
INGREDIENTS
8 ounces low-fat cream cheese, room temperature 6 ounces fat-free vanilla yogurt 1 teaspoon vanilla extract 3 tablespoons no-calorie sweetener

DIRECTIONS
In a large mixing bowl, beat the cream cheese until soft. Slowly add the yogurt, vanilla, and sweetener and beat well until light and fluffy.

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Greek Yogurt Parfait

Greek yogurt is thicker, creamier, and richer than its American counterpart and has been a healthy part of the Greek diet for thousands of years. It also typically has less sugar than regular store-bought yogurts. Pairing the yogurt with the red berries in this parfait packs both protein and antioxidants into a delicious, low-fat dessert.
INGREDIENTS
cup nonfat Greek yogurt cup strawberries, sliced

DIRECTIONS
Shell the pistachios and place the nuts in a small plastic bag. Use a flat, heavy object to smash the pistachios into small pieces. Into a small bowl or parfait glass, pour cup of the Greek yogurt. Layer on the sliced strawberries, then add the remaining cup of yogurt. Top with raspberries. Drizzle honey over the top and sprinkle the pistachios over that. Makes 1 serving.

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cup raspberries 1 teaspoon honey 10 pistachios

No-Crust Peach Cobbler

Love peach pie? The crust can be a disaster of calories, fat, and saturated fat. Choose this recipe instead to get the sweetness of the peaches without all the unnecessary add-ons. Serve it hot and a la mode with a scoop of low-fat vanilla frozen yogurt.
INGREDIENTS
1 (15 ounce) can sliced peaches in light syrup, drained 2 tablespoons all-purpose flour 2 tablespoons brown sugar teaspoon cinnamon 3 tablespoons oats

DIRECTIONS
Preheat oven to 375F. In a small bowl, mix together the flour, brown sugar, cinnamon, and oats. Place peaches in a small baking dish. Cover with oat mixture and toss to mix. Bake in the oven for 30 minutes. Makes 4 servings.

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No-Crust Pumpkin Pie

Want a lower-carb and lower-fat alternative to the holiday dessert spread? Bring this pie to your next get-together. It has the delicious taste and flavor of real pumpkin pie, without all the fat, carbs, and calories of the traditional. Plus, pumpkin is a great source of fiber and vitamin E.
INGREDIENTS
1 (15 ounce) can pumpkin 12 ounces fat-free evaporated milk

DIRECTIONS
Preheat oven to 400F. Spray a pie dish with nonstick baking spray. In a large mixing bowl, combine all ingredients and beat well. The batter should be well-incorporated and smooth. Pour into prepared pie pan. Bake in the oven for 15 minutes. Reduce oven heat to 325F and bake for another 45 minutes. A knife inserted into the center of the pie should come out clean when baking is complete. When cool, sprinkle the top of the pie with cinnamon. Makes 8 servings.

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cup fat-free egg substitute 2 teaspoons pumpkin pie spice cup no-calorie sweetener 1 teaspoon vanilla extract 1 teaspoon cinnamon

Pineapple Angel Food Cake

With just 3 ingredients (one of which is optional), this cake couldnt be any easier to put together! Serve it with a low-calorie whipped topping and some fresh berries or enjoy it plain, out of the pan.
INGREDIENTS
1 (16 ounce) package dry angel food cake mix 1 (20 ounce) can crushed pineapple in juice, sugar-free if possible cup coconut, optional

DIRECTIONS
Preheat oven to 350F. Spray a 9x13 inch pan with nonstick baking spray. In a mixing bowl, combine cake mix and pineapple and mix well. Stir in coconut if desired. Pour batter into prepared pan. Bake in the oven for 25 minutes. Let cool completely and serve with non-fat whipped topping. Makes 12 servings.

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Sweet Fruity Bran Bars

These bars are a wholesome and filling way to shut down your sugar cravings. Choose a bran cereal that is low in sugar and doesnt have any extra flavorings youll be adding in your own sweetness with the honey and vanilla. Feel free to substitute the cranberries with extra raisins if you prefer or swap walnuts for the pecans. The nuts and peanut butter add healthy omega-3 fatty acids and protein to this snack bar.
INGREDIENTS
2 cups low-sugar, plain bran cereal cup raisins

DIRECTIONS
In a saucepan over medium heat, combine the butter, peanut butter, and honey and stir continuously until the mixture is smooth and well combined. Remove from heat and add all remaining ingredients. Mix well to incorporate. Grease a 9x9 square pan with baking spray. Press the mixture into the pan evenly. Allow it to cool completely before cutting into bars. Makes 20 bars.

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cup dried cranberries cup chopped pecans 1 tablespoon unsalted butter cup peanut butter cup clover honey 1 teaspoon vanilla extract teaspoon ground cinnamon

Warm Streusel Pears

Another baked fruit dessert, these pears are best served warm. Using ground oats instead of flour to make the streusel topping adds in a nutty flavor and a good source of complex carbs and fiber. Using honey to sweeten the pears is a great alternative to regular table sugar. Honey has more calories per teaspoon; however, it is much sweeter than sugar so a little bit goes a longer way!
INGREDIENTS
cup finely ground oats cup low-calorie brown sugar substitute 1 tablespoon butter, melted 1 tablespoon honey teaspoon cinnamon teaspoon salt teaspoon allspice cup chopped walnuts 3 ripe pears, peeled and cut in half cup apple cider 2 tablespoons Calvados or other apple brandy

DIRECTIONS
Preheat oven to 375F. For the streusel mixture, combine ground oats, brown sugar substitute, butter, honey, cinnamon, allspice, and walnuts in a small bowl. Set aside. Spray a small baking dish with nonstick baking spray. Scoop the core out of each pear half using a spoon and place each pear cut-side-up in the dish. Pour cider and brandy into the dish around the pears. Spoon of the streusel into the center of each pear half. Cover baking dish with aluminum foil. Bake in the over for 30 minutes. Serve warm, topped with some of the liquid from the baking dish. Makes 6 servings.

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PROTEIN SHAKES
Its not always easy to get all of the protein you need through your diet, especially if you dont have a lot of time to devote to cooking and preparing your meals. Thats where protein shakes come in. Fortunately, they can be absolutely delicious, like many of the recipes for sweet shakes that weve included here. While protein powders often make for delicious drinks on their own when shaken with water or milk, youll be glad you invested in a blender to create these unique, delicious, and protein-packed shakes. Proteins are not only used to build, maintain, and repair muscles, but also to make up and repair structures within nearly every cell, tissue, and organ. Solid food sources of protein can take more time to digest and break down to repair muscles than liquid sources of protein. As a result, drinking a protein shake immediately following a workout can be the best way to help your muscles begin the recovery and rebuilding process.

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THE RECIPES
1. 2. 3. 4. BERRY CHEESECAKE SHAKE CHOCOLATE PB BANANA SHAKE CINNAMON BUN PROTEIN SHAKE MOCHA CHOCOLATE SHAKE ORANGE-COCONUT PROTEIN SHAKE PEANUT BUTTER CUP SHAKE PUMPKIN PIE PROTEIN SHAKE STRAWBERRIES AND CREAM SHAKE TROPICAL PROTEIN SHAKE ULTIMATE CHOCOLATE PROTEIN SHAKE

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5. 6. 7. 8. 9. 10.

Berry Cheesecake Shake

Lactose intolerant? Try using almond milk and lactose-free whey powders. Almond milk is lactose-free and still a great source of vitamins and nutrients like calcium, vitamin E, and iron.

INGREDIENTS
1 cup unsweetened almond milk 2 ounces fat-free cream cheese 2 scoops vanilla protein powder cup frozen blueberries cup frozen strawberries

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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Chocolate PB Banana Shake

We choose natural peanut butter for this shake because it tends to be a little thinner and mix better in the blender. The two tablespoons of peanut butter in this shake provide about 7 additional grams of protein.
INGREDIENTS
1 cup unsweetened almond milk 1 frozen banana

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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1 teaspoon cinnamon 2 scoops chocolate or dark chocolate protein 2 tablespoons natural creamy peanut butter

Cinnamon Bun Protein Shake

Find the scent of cinnamon irresistible? Then youll love the rich cinnamon taste of this creamy shake. As a bonus, cinnamon is a good source of antioxidants that help your body fight damage from free radicals.
INGREDIENTS
2 scoops vanilla whey protein powder 1 tablespoon sugar-free instant vanilla pudding mix teaspoon cinnamon teaspoon vanilla extract 1 cup skim milk 1 packet no-calorie sweetener

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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Mocha Chocolate Shake

Coffee addict? This is the shake for you. You can adjust for an even stronger mocha taste by adding more instant coffee powder.
INGREDIENTS
2 scoops chocolate protein powder 1 cup skim milk

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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cup ice cubes 1 cup water 1 tablespoon instant coffee powder 2 teaspoons sugar-free instant chocolate pudding mix

Orange-Coconut Protein Shake

Adding in a little coconut extract and coconut milk gives this shake its coconut flavor. If you like a sweeter shake, you may want to add in a packet or two of no-calorie sweetener.
INGREDIENTS
2 scoops vanilla protein powder 1/3 cup light coconut milk teaspoon coconut extract cup non-fat milk 1 frozen banana 2 tablespoons frozen orange juice concentrate

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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Peanut Butter Cup Shake

Want your protein shake to really taste like dessert? Add in a tablespoon of chocolate chips or sprinkles after youve blended. They do add a little extra sugar and fat, but for many of us, the splurge is well worth it.
INGREDIENTS
1 cup skim milk 2 scoops chocolate whey protein powder

DIRECTIONS
Blend all ingredients except chocolate chips until shake reaches desired consistency. Add water to thin the shake if desired. Mix in chocolate chips.

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4 tablespoons natural chunky peanut butter 1 tablespoon flax seed oil 1 cup ice cubes 1 tablespoon chocolate chips or chocolate sprinkles, optional

Pumpkin Pie Protein Shake

For a very creamy pumpkin shake, substitute the cup of water in this recipe for a cup of light vanilla soymilk.
INGREDIENTS
2 scoops vanilla whey protein powder 1 cup water 1 teaspoon pumpkin pie spice cup canned pumpkin cup ice cubes 2 packets no-calorie sugar substitute

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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Strawberries and Cream Shake

If strawberry ice cream is your go-to flavor, youll love this shake. Use strawberry flavored Greek yogurt if you like a thicker shake.
INGREDIENTS
2 scoops vanilla protein powder 1 cup water

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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1 cup fat-free strawberry-flavored yogurt cup frozen strawberries teaspoon honey

Tropical Protein Shake

With frozen mango and banana, this shake is easy and refreshing to drink, especially during the hot, summer months.
INGREDIENTS
2 scoops vanilla whey protein powder 1 cup peeled, frozen mango chunks frozen banana 1 cup non-fat vanilla yogurt 1 tablespoon flax seed oil 1 cup ice cubes

DIRECTIONS
Blend all ingredients together until shake reaches desired consistency. Add water to thin the shake if desired.

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Ultimate Chocolate Protein Shake

Get your fix of sweet while youre helping your bodys post-workout recovery with a delicious, chocolate whey protein shake. Theres nothing better after a tough workout than the sweet reward of this super-chocolaty shake.
INGREDIENTS
2 scoops chocolate whey protein 12 ounces skim milk

DIRECTIONS
Blend all ingredients together in your blender until it reaches desired consistency. You can alter the amount of ice to change the thickness of the shake and the amount of caramel topping to increase or decrease the sweetness.

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3 tablespoons low-fat vanilla yogurt 1 cup ice cubes cup caramel ice cream topping 1 tablespoon creamy peanut butter

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Copyright (c) 2011 Force Factor, LLC All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.