Recipes

Fat Release shake cup (6 oz) nonfat yogurt cup light coconut milk 3 tablespoons nonfat milk powder FRUIT/FIBER HEALTHY FATS 2 teaspoons honey teaspoon vanilla extract 4 ice cubes 395 cal 16g protein 18g fat 9.5g fiber Greens, Eggs, and ham quesadillas 2 mini whole wheat wraps 2 large egg whites, scrambled and cooked cup arugula 3 oz lean deli ham 2 tablespoon crumbled feta cup blueberries 337 cal Scallion Frittata 1 egg 1 egg white 1 tablespoon grated Parmesan cheese Salt Ground black pepper 1 teaspoon extra virgin olive oil cup thinly sliced scallions tablespoon 1/3-less-fat cream cheese, cut tomato, diced 1.Preheat the oven to 400F. In a large bowl, whisk together the whole egg, egg white, parmesan cheese, salt, and pepper. 2.In a large nonstick ovenproof skillet, heat the oil over medium heat. Add the scallions and cook, stirring occasionally, until tender, about 3 minutes. Add the beaten egg mixture and dollop the cream cheese on top. Reduce the heat to low and cook until the frittata starts to set around the edges, about 3 minutes. 3.Transfer to the oven and bake until set, 5 to 7 minutes. Run a spatula around the edges and slide the frittata onto a platter or serve from the pan; cut into wedges. Serve topped with tomato. Combine all the ingredients in a blender until nice and frothy. FRUIT/FIBER (choose 1) 1 banana 1 apple (peeled and cored) + 1 tablespoon linhaca 8 strawberries + 1 tablespoon linhaca 4 oz mixed berries ( to a cup) + 1 tbs linhaca cup seedless red grape (10 Large) + 1tbs linhaca Omit honey 1 tangerine or small orange + 1 tbs linhaca HEALTHY FATS (choose 1) avocado 1 tablespoon natural peanut butter 1 tablespoon regular or raw almond butter 1 tablespoon tahini 1 tablespoon sunflower seed butter Top each wrap with half the eggs, arugula, ham, and feta. Fold in half and warm in skillets. Serve with blueberries.

189 cal 14g protein 13g fat 1g fiber

Carrot Raisin Graham 1 The laughing cow original creamy swiss wedge 1 large cinnamon graham cracker rectangle cup grated carrot 2 tablespoon raisins 174 cal Kiwi Parfait 6 oz plain low-fat yogurt 1 kiwi, sliced cup barbaras high fiber, flax and granola cereal 1 teaspoon fresh mint leaves 208 cal Chicken Piccata with capers and Olives 1 teaspoon olive oil 2 chicken cutlets teaspoon salt 1 tablespoon chickpea flour 1 clove garlic 1 tablespoon fresh lemon juice teaspoon capers 1 tablespoon chopped olives 2 tablespoon chopped parsley Omit the chickpea flour in the broth 220 cal 26g protein 8.5g fat 1.5g fiber Herb-roasted tomato 2 plum tomatoes 1 teaspoon extra virgin olive oil Salt Ground black pepper Italian seasoning 44 cal 0g protein 0.20g fat 0.20g fiber

Spread cheese on cracker and top with carrot and raisins.

Layer the first three ingredients a few times, then garnish with mint.

1.In a large nonstick skillet, heat the oil over medium heat. Sprinkle the chicken with the salt, then dredge it in the chickpea flour, shaking off the excess. Cook the chicken until golden brown, and cooked through, about 1 minute per side. Transfer to a platter. 2. Add the garlic to the skillet and cook until just beginning to color, about 1 minute. In a small bowl, stir one tablespoon broth into the chickpea flour to make a smooth paste. Stir the remaining broth. Add this mixture to the skillet and bring to a boil. Cook until thicken, about 45 seconds. Off the heat, stir the lemon juice, capers, olives and parsley. Spoon the sauce over the chicken and serve.

1.Preheat oven to 375F. 2. Halve the tomatoes lengthwise and place in a rimmed baking sheet. Brush the cut surfaces of the tomato with oil with a small make a couple of cuts through the core. 3. Sprinkle each tomato half with salt, then sprinkle with pepper and Italian seasoning to taste. Roast for 30 minutes. 4. Reduce the temperature to 300F and bake until tomatoes are collapsed, about one hour. Serve warm.

Rice Pilaf with Shrimp 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided Chopped shallots Finely chopped prosciutto (about ounces) cup fine egg noodles, broken up into small pieces cup instant brown rice 2 tablespoons dry white wine cup frozen baby lima beans or edamame 2/4 cups reduced-sodium chicken broth pound peeled and deveined raw shrimp tablespoons lemon juice tablespoon chopped fresh dill, plus more for garnish Freshly ground pepper to taste 353 cal 9g fat 34g protein 3g fiber Crispy skin salmon with fiery Asian coleslaw (serves 4) 4 (6-ounce) salmon fillets 3/4 teaspoon salt, divided 1/4 teaspoon black pepper Cooking spray 1/4 cup fresh orange juice 1 tablespoon rice vinegar 1 tablespoon balsamic vinegar 1 tablespoon olive oil 2 teaspoons Sriracha (hot chile sauce) 1 teaspoon bottled ground fresh ginger 1/2 teaspoon honey 1/2 cup chopped fresh cilantro 1 (16-ounce) package cabbage-and-carrot coleslaw 1 tablespoon toasted sesame seeds Calories: 302 Fat: 14.8g Protein: 29.2g Fiber: 3.2g

1.Heat 1 tablespoon oil in a large skillet over medium heat. Add shallots and prosciutto and cook, stirring often, until the shallots are translucent, about 2 minutes. Add noodles and rice and cook, stirring often, until the noodles begin to brown, about 3 minutes. Add wine and cook, stirring constantly, until it has evaporated, 30 seconds to 1 minute. Add lima beans (or edamame) and broth and bring to a boil. Reduce heat to maintain a gentle simmer; cover and cook for 10 minutes. 2.Meanwhile, toss shrimp with the remaining 1 teaspoon oil in a medium bowl. Add lemon juice and toss to coat. 3.Scatter the shrimp in an even layer over the pilaf; drizzle any remaining lemon juice over the shrimp. Cover and continue cooking until the shrimp are pink and firm, about 5 minutes more. 4.Remove from heat and let stand, covered, for 3 minutes. Stir in 1 tablespoon dill and season with pepper. Garnish with more dill, if desired.

1. 1. Heat a large nonstick skillet over medium-high heat. Sprinkle salmon fillets evenly with 1/4 teaspoon salt and pepper. Coat pan with cooking spray. Add salmon to pan, skin side down; cook 4 minutes. Turn salmon over; cook 3 minutes. Add orange juice to pan; cook 30 seconds or until liquid almost evaporates and fish flakes easily when tested with a fork. 2. 2. While fish cooks, combine rice vinegar and next 5 ingredients (through honey) in a large bowl, stirring with a whisk. Add remaining 1/2 teaspoon salt, cilantro, and coleslaw; toss well to coat. Sprinkle with 1 tablespoon sesame seeds. Serve salmon with slaw.

Easy basked fish fillets (Serves 4)

1. 1.Preheat oven to 425. 2. 2.Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425 for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley. 3. Notes: Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.

1 1/2 pounds grouper or other white fish fillets Cooking spray 1 tablespoon fresh lime juice 1 tablespoon light mayonnaise 1/8 teaspoon onion powder 1/8 teaspoon black pepper 1/2 cup fresh breadcrumbs 1 1/2 tablespoons butter or stick margarine, melted 2 tablespoons chopped fresh parsley Calories: 223 Fat: 7.5g Protein: 33.6g Fiber: 0.2g