Recipes

LEAN AND GREEN RECIPES

Most all of these recipes have a balance of carbohydrates and protein and are low in fat. Depending on the program you are on, use your best judgement if recipes contain ingredients that are not recommended for the phase of program recommended by your health coach.

Marinated Veggies

1/2 cup virgin olive oil ; 1/4 cup balsamic vinegar ; 1 tsp each – dried oregano / basil (or 2 tbsp. chopped fresh) 2 cloves garlic slivered ; 1/2 tsp. salt

1 can artichoke hearts in water, cut in halves or quarters ; 1 can hearts of palm, cut into 1/4 inch slices ; 1 can pitted black olives ; 1/2 lb. mushrooms, cleaned and quartered

Mix marinade ingredients in a jar. Mix veggies in a bowl and pour marinade over. Marinate overnight (toss frequently). Serve with toothpicks. (Leftover marinate should be used as salad dressing for greens).

2 g. carbohydrates 1g. protein 3 g fat – 40 calories

White Bean Dip (3 cups)

3 cups cooked or 2 cans beans (great northern beans, garbanzos, black eyed peas, or a mixture or light colored beans) ; 1/4 cup tahini ; 1/4 cup lemon juice; 1 tsp. lemon juice ; 1/4 cup virgin olive oil ; 4 cloves of garlic ; 2-3 tsp. whole cumin, roasted and ground ; 1 tsp. cinnamon ; 2 tsp. paprika ; 2-4 tbsp. tamari ; salt to taste

In a food processor, add the cooked beans and all other ingredients. Process until creamy. Refridgerate until read to use, or freeze in smaller portions.

12g. carbohydrates 4 grams protein 8g. fat (per 4 tbsp serving) – 144 calories

Use as a dip for veggies!

Asparagus-Edamame Salad (6 servings)

1 lb. medium asparagus, ends discarded ; 2 cups frozen edamame beans (frozen and defrosted) ; 2 tbsp. virgin olive oil ; 1/4 lb. arugula or any mixture of fresh baby greens) ; 1/4 cup shredded Parmesan ; 2 tsp. balsamic vinegar ; salt and pepper to taste.

Cut asparagus stalks into 1/4 inch diagonal slices, separating tips. Put stalks into mixing bowl. Blanche tips in 3 qt. of boiling water for 1-2 minutes ; Remove tips from water and toss with defrosted edamame, reserve stalks, 1 tbsp olive oil, and salt and pepper to taste. pile arugula or mixed greens in a salad bowl adn toss with remaining olive oil. Top with asparagus and edamame and sprinkle with shredded Parmesan. Drizzle with balsamic vinegar and serve immediately.

10g carbohydrates 10g protein 10g fat per serving - 161 calories

Chicken Salad (6 servings)

3-4 boneless chicken breasts (~1.5 to 2 lbs) ; 2 cups chicken broth ; 1 large yellow pepper, diced ; 1 pint cherry tomatoes (sliced in 1/2 if large) ; 1 cup frozen baby peas, thawed ; 1 1/2 cups hummus (roasted pepper is particularly good) ; salt, pepper to taste

Heat oven to 350 degrees. Arrange chicken in a shallow baking dish and add broth to cover. Cover pan and bake about 30 minutes. Remove from oven and cool in broth to room temp. Cut diagonally into bite size pieces. In large bowl combine ingredients and toss well; add salt and pepper to taste. Serve on a bed of mixed greens.

17 g. carbs ; 32g protein ; 14g fat per serving – 316 calories

Make healthy salad dressings!

Creamy Low-fat Ranch Dressing

3/4 cup low-fat or nonfat plain yogurt ; 1/4 cup buttermilk ; 1 tbsp. grated onion ; 1 tsp. vegetable season mix ; Pinches of oregano and cayenne ; 1 tbsp. lemon juice

Combine all ingrediants in a bowl and stir with a fork. (Yogurt and buttermilk-based sauces will thin out if mixed in a blender or food processor.) Refrigerate. Makes 1 cup

2 g. carbs ; 2 g. protein ; 1 g fat per serving – 20 calories

Variation: Combine 1-2 tbsp Creamy Low-fat Ranch Dressing with 1-2 tbsp salsa to create Russian Style Dressing

Olive Oil Vinaigrette Dressing

1/3 cup olive oil ; 1/3 cup flax seed oil ; 1/4 cup balsamic vinegar or lemon juice ; 1/4 cup water ; 1 tsp Dijon mustard ; herbs and freshly ground pepper to taste ; 1 clove garlic, minced

Measure ingredients into a jar with a tight-fitting lid. Shake or whisk.

1 g. carbs ; 1 g. proteins ; 9 g. fat per serving – 90 calories

Eggplant Pizza Slices (2 - 4 servings)

1 eggplant cut crosswise into 1/4 inch slices; mozzarella cheese grated; olive oil; pizza sauce

Brush flat pan lightly with olive olive. Place eggplant slices on pan. Spoon pizza sauce on each piece and sprinkle with cheese. Bake at 350 degrees for 10 more minutes until cheese is browned.

Turkey Chili (8 servings)

2 lbs ground raw turkey ; 2 16oz. cans tomatoes, cut up (undrained) ; 2 15oz. cans red kidney beans, drained ; 1 8 oz. can tomato sauce ; 1 med. onion, chopped ; 1 tsp. dried parsley flakes ; 3/4 tsp. dried basil, crushed ; 3/4 tsp. oregano, crushed; 1/2 tsp. black pepper; 1/2 tsp. ground cinnamon ; 1 clove garlic, minced ; 1/4 cup dry red wine, optional ; 1/4 1/2tsp ground red pepper; 1-2 tbsp chili powder ; 1 bay leaf

In 4 quart Dutch oven cook the turkey – no pink. Drain fat. Stir in undrained tomatoes, drained kidney beans, tomato sauce, onion, wine and spices. Simmered uncovered for 45 minutes, stirring occasionally.

38g carbs ; 36g protein ; 5 g fat per serving – 344 calories

Mock Mashed Taters (~ 4 servings)

1 large head of cauliflower; 1 tbsp olive oil ; 1/3 cup skimmed or low-fat milk; salt, pepper to taste; 2 cloves fresh minced garlic or 1-2 tsp garlic powder, dash of curry or nutmeg

Cut cauliflower into 4-6 pieces and steam until cooked. Drain and place in blender with ingredients – blend until the consistency of mashed potatoes.

9 g carbs ; 4 g protein ; 4 g fat per serving – 77 calories

Carob and Pumpkin Seed Bars

2 eggs, separated ; 1/2 cup apple juice concentrate ; 1 tsp vanilla extract ; 1/4 tsp ascorbic acid (vit C) crystals (health food store) ; 3 1/2 tbsp Carob powder, sifted ; 1/8 tsp salt ; 1 cup pumpkin seeds ground into meal in food processor ; 3/4 cup walnuts or pecans, coarsely chopped

Oil and 8X8 inch square pan. Cut a square of wax paper to fit bottom, lay in place and oil it. Put egg whites in a separate bowl from yolks and set aside. Put yolks in a medium bowl and add salt, vanilla, and ascorbic acid. Whisk a few minutes until light. Gradually add juices, then carob powder, while continuing to whisk. Using a spoon, stir in seed meal and nuts for 1 minute. Preheat oven to 350 degrees. Beat egg whites with a mixer, from low to high, until stiff and shiny. Spoon one-quarter of the whites into the batter and stir until white disappears. Fold remaining whites carefully into batter with a rubber spatula, until all white is gone. Scrape batter into prepared pan and bake for 20 minutes or until all top springs back when touch slightly. Use a knife to loosen the edges, then turn out onto a cooling rack. Peel off wax paper before continuing to cool. Cut into squares when cooled.

6 g carbs ; 4 g protein ; 7 g fat – 98 calories

MEAT RECIPES

Herbed Poached Salmon

2 portions

12 oz fresh Atlantic Caught Salmon ; 1 quart poaching liquid (1 qt water, 1/2 cup lemon juice, 1 tsp black pepper) ; fresh dill chopped; 1/2 tsp ginger powder or 1 tsp fresh minced ginger

Pour pouching liquid in a baking pan and sprinkle in chopped dill. Heat at 180 degress in oven until bubbles start to form. Lay salmon in pan and be sure it is covered by the liquid. Pouch for 6-8 minutes or until salmon is firm and flaky. Remove fish from pan and drain liquid. Serve

Sauteed Chicken with Lemon and Capers

2 portions

Two 6 oz boneless/ skinless chicken breasts ; squeeze 1/2 lemon juice ; 2 tbsp capers ; 1/2 tsp black pepper ; 2 pinches of salt

Preheat saute’ pan. Season chicken with salt and pepper. Spray pan with non-stick cooking spray or grease lightly with virgin coconut oil. Place chicken top side down and cook for 3 minutes, turn over and cook for 2 more minutes. Add lemon juice and capers. Cook for 2-3 minutes until cooked through. Place meat on plates and pour pan drippings over each portion.

Marinated Turkey Breast and Asparagus

4 portions

4 6 oz uncooked turkey breasts ; 1/2 cup white wine ; 6 tbsp lemon juice ; 2 tbsp minced garlic; fresh asparagus bunch for 4 (cut ingredients in half to make 2 servings) Fresh rosemary, fresh sage leaves.

Mix liquids and garlic together. Place turkey breasts into pan. Pour marinade over turkey, cover with wrap and refrigerate overnight.

Preparation day: Preheat oven – 350 degrees. Wash asparagus and cut off ends about 1/2 inch up. Layer in bottom of baking dish. Remove turkey from marinade and place on top of asparagus. Lay fresh herbs on top of turkey. Place in oven at 350 degrees. Bake until turkey is no longer pink in middle (160 degrees internal temp). Turn on roaster and let cook for 5 minutes more until turkey has very light brown tinge.

Serve with asparagus.

Teriyaki Tuna (2 – 4 servings)

Sauce: 1 tbs agave nectar or honey; 1 tsp minced garlic; 3 tbs of each – red wine, soy sauce or Bragg’s Liquid Aminos; 1 tbs of olive oil; 1 tsp fresh minced ginger – mix together and set aside.

4 Fresh caught tuna steaks – 6 oz each

Spray skillet or griddle with non- stick or coat lightly with virgin coconut oil. Heat until water sizzles. Cube tuna into large squares and lay on griddle. Monitor closely, turning to new side until all but one side has been grilled so you can monitor pink. Do not cook through. Near end of grilling – spoon sauce over each piece. Allow sauce to thicken. Remove from griddle or skillet, scooping out sauce and cover tuna squares. Serve

Sirloin and Vegetable Kabobs

2 portions

14 oz top sirloin steak cut into cubes; 1/2 green pepper; cubed ; 1/2 red pepper, cubed ; 8 button mushrooms; 8 cherry tomatoes

Marinade: (1 tsp dry mustard; 1/2 tsp pepper; 1/4 cup balsamic vinegar; 1 tsp garlic powder, 1 tsp lemon juice, 1/w tbsp chopped parsley; 1/4 cup water) variation: substitute balsamic vinegar with apple cider vinegar, no water; add 1 tbs. agave nectar, 2 tbs catshup)

Place meat cubes in pan and cover with marinade. Refrigerate overnight if possible. Soak wooden skewers in water for 30 minutes prior to prep. Remove meat from pan and place on skewers, alternating with vegetables.

Place on heated grill and grill until vegetables are soft but crisp.

Balanced Snack Ideas

1/2 apple with 1 tsp almond butter or natural peanut butter (peanuts, salt only)

10 almonds / celery stick

4 Brazil Nuts

Fresh veggies: 1 cup - pieces of broccoli, red pepper, cauliflower – 1 tbsp low fat ranch dressing (see above recipe!)

Celery sticks with 1 tbsp peanut butter (natural)

Avocado half

1 Tomato sliced topped with hummus

1 large dill pickle

1/2 cup cucumber

1/2 cup edamame

5 cherry tomatoes with 4 cubes of cheddar cheese

1/3 cup low-fat cottage cheese with 4 black or green olives

Snacks for unrestricted programs and transition period:

1 Beef jerky strip / 10 grapes

Sunflower seeds – 1 oz.

Hard boiled egg / ½ pear or ½ orange

½ banana / 1 tsp natural peanut butter

3 dates / 8 pecan halves

½ cottage cheese / ½ cup pineapple pieces (raw)