Chicken Pita

Chicken Pita

Recommended by Carrie Wiatt

• 6 oz. boneless, skinless chicken breast
• 1 whole wheat pita
• 1-1/2 oz. low-fat feta cheese, crumbled
• 1/4 cup tomato, chopped
• 1/4 cup cucumber, peeled and chopped
• Squeeze of lemon

Grill or bake chicken breast at 350 degrees for about 20 minutes. Cool chicken and cube into one-inch pieces. Place in pita and add all other ingredients. Squeeze lemon over top. Serves 1.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 490

Protein: 52 g

Fiber: 4 g

Carbs: 41 g

Fat Total: 13 g

Saturated Fat: 6 g

Veggie Pasta Salad

Veggie Pasta Salad

• 8 oz. fusilli pasta (whole wheat if you can find it)
• 3/4 cup broccoli florets
• 3/4 cup cauliflower florets
• 1 red onion, sliced
• 2 carrots, thinly sliced
• 1/2 red bell pepper, chopped
• 1/2 chopped green bell pepper
• 1/2 cup chopped mushrooms
• 2 celery stalks, chopped
• 1/2 cup light mayonnaise
• 1/4 cup balsamic vinegar
• 1/4 cup white sugar
• salt and pepper to taste

Cook pasta according to package directions. Drain and rinse under cold water. Place pasta in a large serving bowl, add all the vegetables, and toss to combine. Whisk the mayonnaise, balsamic vinegar, and sugar together until smooth. Pour over pasta and mix well. Season to taste with salt and pepper and serve. Makes 6 servings.
Preparation Time: 10 minutes
Nutritional Information: (per serving)

Calories: 254

Protein: 6 g

Fiber: 3 g

Carbs: 48 g

Fat Total: 4 g

Saturated Fat: 1 g

Grilled Dijon Chicken

Grilled Dijon Chicken

• 2 skinless chicken breasts (thawed)
• 1 clove garlic, finely chopped
• 1/4 cup Dijon mustard
• 2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
• 1 tsp. salt
• 1/2 tsp. pepper
• 1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 314

Protein: 38 g

Fiber: 4 g

Carbs: 6 g

Fat Total: 15 g

Saturated Fat: 2 g

Very Berry Squeeze Shakeology Shake

Very Berry Squeeze 1 serving of Greenberry Shakeology ½ cup strawberries ½ cup raspberries ½ cup orange juice ½ cup water

Calories: 296 Protein: 18 g Carbs: 56 g Fat: 1.5 g Saturated Fat: < 1 g Calories from Fat: 12

Papaya Splash Shakology Shake

Papaya Splash 1 serving of Greenberry Shakeology ½ cup papaya ½ cup orange juice ½ cup water

Calories: 222 Protein: 16 g Carbs: 39 g Fat: 0.5 g Saturated Fat: < 1 g Calories from Fat: 3

Strawberry Cheesecake Shakeolgy Shake

Strawberry Cheesecake by Sharon Tinsley 1 serving of Greenberry Shakeology 1 oz. light cream cheese 1 cup strawberries 1/2 cup almond milk 1/2 cup water

Calories: 349 Protein: 20 g Carbs: 43.5 g Fat: 5.5 g Saturated Fat: 3.5 g Calories from Fat: 51.5

Shrimp Stir-Fry

Shrimp Stir-Fry

Recommended by Carrie Wiatt

• 16 oz. shrimp, peeled
• 1 Tbsp. low-sodium soy sauce
• 2 tsp. rice vinegar
• 1/2 cup fat-free chicken broth
• 1/2 tsp. minced garlic
• 1/2 tsp. minced ginger
• 2 cup red onion, sliced in wedges
• 3/4 cup broccoli florets
• 2-1/2 cup cups snow peas, trimmed
• 3 cup mushrooms, halved
• 1/2 cup yellow bell pepper, cubed
• 1/2 cup water chestnuts, canned, drained

Rinse shrimp and drain well. Heat the soy sauce, rice vinegar, and two tablespoons of the chicken broth in a saute pan over medium heat. Add the garlic and ginger and saute until tender. Add all the vegetables to the pan and continue sauteing, stirring and adding broth as necessary. Add shrimp when the vegetables are half cooked and saute until the vegetables are tender and the shrimp is opaque. Serves 3.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 271

Protein: 38 g

Cholesterol: 230 mg

Carbs: 24 g

Fat Total: 3 g

Sodium: 523 mg

Calabacita (spicy corn and squash medley)

Calabacita (spicy corn and squash medley)

1 Tbsp. olive oil

1 cup chopped onion (1/2 large)

2-3 cloves garlic, finely chopped

4 cups cubed fresh zucchini (about 3 or 4 medium)

1 10 oz. can diced tomatoes and green chilies (Rotel tomatoes)

1 11.oz. can whole kernel corn, drained

Heat oil in large skillet over medium heat. Add onion, garlic, and zucchini; stir and cook for 2 to 3 minutes. Add tomatoes and corn; stir. Cover and simmer 5 to 10 minutes or until zucchini is tender. Drain juices from pan. Add salt and pepper to taste. Serves 6.

Baba Ganoush

Baba Ganoush

Team Beachbody Kitchen

• 2 small eggplants (about 6 to 8 inches long)
• 3 Tbsp. tahini (sesame paste)
• 1 lemon
• 1 clove garlic
• 1/4 tsp. salt

Broil eggplant until top is blackened. Then rotate 1/4 turn and repeat until all four sides are blackened. Scoop out the insides and discard skin. Juice the lemon. Mince the garlic. Add garlic, lemon juice, tahini, and salt to the eggplant and mix. Water may be added to desired consistency.

Shrimp Pasta Pomodoro

Shrimp Pasta Pomodoro

Carrie Wiatt

• 1 Tbsp. olive oil
• 1 Tbsp. garlic, chopped
• 2 Tbsp. fat-free low-sodium chicken broth
• 1/2 cup tomato, peeled and diced
• 2 oz. whole wheat pasta, dry
• 6 oz. medium raw shrimp, deveined
• 2 Tbsp. basil leaves, chopped

Bring a large pot of water to boil for pasta. Meanwhile, sauté olive oil and garlic in a large pan for several minutes until garlic is lightly browned. Add chicken broth and tomatoes to garlic and oil and simmer for 5 to 10 minutes or until tender. Cook the pasta according to the directions on its package, then drain. Add shrimp and cook until shrimp are opaque. Add basil and toss shrimp mixture with drained pasta. Serves 1.

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Nutritional Information: (per serving)

Calories: 531

Protein: 45 g

Cholesterol: 259 mg

Carbs: 51 g

Fat Total: 17 g

Sodium: 328 mg

Tilapia with Mango Salsa

Tilapia with Mango Salsa 4 tilapia filets 2 cup brown rice, cooked Mango Salsa: 1/4 cup red bell pepper, diced 1/4 cup green or red onion, diced 1 tsp. fresh cilantro, minced 1 tsp. crushed chili flakes 2 tsp. rice wine vinegar Combine salsa ingredients together in a medium-sized bowl and mix well. Place in refrigerator for at least 30 minutes. (The salsa will last in the refrigerator for 2 days.) Lightly brush three to four tilapia filets with olive oil. Bake at 375 degrees for 15 minutes, or until flaky. Spoon one-half to one cup of cooked rice on a plate. Top with cooked filet and top filet with salsa. Recipe serves 3-4.

Cranberry Zinger Shakeology Shake

Cranberry Zinger 1 serving of Tropical Strawberry Shakeology 1 pinch ground nutmeg 1 pinch ground cloves 1/4 tsp. ground cinnamon 1/2 cup unsweetened cranberry juice 1/2 cup water 1/4 cup 100% orange juice

Calories: 249.91 Protein: 15.98 g Carbs: 42.65 g Fat: 1.46 g Saturated Fat: 0.12 g Calories from Fat: 5.29

Coconut Twist Shakeology Shake

Coconut Twist 1 serving of Tropical Strawberry Shakeology 1 cup coconut water 2 Tbsp. 100% grapefruit juice 1/2 cup unsweetened pineapple chunks

Calories: 258.89 Protein: 17.33 g Carbs: 42.57 g Fat: 1.61 g Saturated Fat: 0.43 g Calories from Fat: 5.7

Watermelon Mojito Shakeology Shake

Watermelon Mojito 1 serving of Tropical Strawberry Shakeology 1 cup water 1 Tbsp. fresh lime juice 2 Tbsp. chopped fresh mint 1/2 cup chopped watermelon

Calories: 188.89 Protein: 15.65 g Carbs: 27.51 g Fat: 1.16 g Saturated Fat: 0.02 g Calories from Fat: 10.73

Tasty Turkey Wraps

Tasty Turkey Wraps

• 1/3 cup fat-free cream cheese
• 2 Tbsp. sun-dried tomatoes, chopped
• 10 basil leaves, chopped - FINE
• 4 medium whole wheat tortillas
• 3/4 lb. smoked turkey breast, sliced
• 4 lettuce leaves, shredded

Combine cream cheese, tomatoes, and basil in a small mixing bowl. Lay the tortillas out and spread one tablespoon of the cream cheese mixture on each of them. Divide turkey among the tortillas and spread remaining cream cheese mixture on top of the turkey. Divide shredded lettuce among the tortillas and roll each tortilla into a tight cylinder, making sure that the seam side is down. Cut wraps in half diagonally and serve. Makes 4 servings.

Preparation Time: 15 minutes
Nutritional Information: (per serving)

Calories: 263

Protein: 27 g

Fiber: 2 g

Carbs: 28 g

Fat Total: 5 g

Saturated Fat: 1 g

Portobello Burgers

Portobello Burgers

• 4 large portobello mushroom caps, 5 inches in diameter
• 1/3 cup balsamic vinegar
• 1/2 cup water
• 1 Tbsp. sugar
• 1 garlic clove, minced
• 2 Tbsp. olive oil
• 4 whole wheat buns, toasted
• 4 slices tomato
• 4 slices red onion
• 2 lettuce leaves, halved

Clean mushrooms with a damp cloth and remove their stems. Place in a dish, stem side up. In a small bowl, whisk together the vinegar, water, sugar, garlic, and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.
Prepare a fire in a charcoal grill or heat a gas grill or broiler. Lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.
Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately. Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 283

Protein: 8 g

Fiber: 9 g

Carbs: 46 g

Fat Total: 9 g

Saturated Fat: 1 g

Baked Trout Olé!,

Baked Trout Olé!

2 lbs. trout fillet, cut into 6 pieces (or substitute any kind of fish)

3 Tbsp. lime juice (about 2 limes)

1 medium tomato, chopped

1/2 medium onion, chopped

3 Tbsp. cilantro, chopped

1/2 tsp. olive oil

1/4 tsp. black pepper

1/4 tsp. salt

1/4 tsp. red pepper (optional)

Preheat oven to 350 degrees. Rinse fish and pat dry. Place in baking dish. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender.
Cooking Time: 15-20 minutes

Nutritional Information: (per serving)

Protein: 31 g

Fiber: 1 g

Carbs: 3 g

Fat Total: 7 g

Saturated Fat: 1 g

Breakfast Burrito

Breakfast Burrito

1 10-in. whole wheat flour tortilla

3 egg whites (or 1/4 cup egg substitute)

1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese*

1/2 slice lean ham, chopped

2 Tbsp. salsa

Nonstick spray

Salt and pepper

Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1.
*You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving.

Nutritional Information: (per serving)

Protein: 21.5 g

Fiber: 5 g

Carbs: 43 g

Fat Total: 10.4 g

Saturated Fat: 3 g

Tasty Orange Chicken

Tasty Orange Chicken

• 4 boneless, skinless chicken breasts
• 2 Tbsp. honey
• 1 Tbsp. orange juice
• 1 Tbsp. ground cumin
• 1 Tbsp. garlic, minced
• Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.
Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 8–10 minutes

Nutritional Information: (per serving)

Calories: 120

Protein: 17 g

Fiber: 0 g

Carbs: 10 g

Fat Total: 1 g

Saturated Fat: 0 g

Vegetable Minestrone with White Beans

Vegetable Minestrone with White Beans

By Kathy Smith, creator of Kathy Smith's Project:YOU! Type 2®

With nine grams of protein and 10 grams of fiber per serving, this soup is rich, hearty, healthy... and vegan! Just the thing to help you make it through the last few remaining weeks of winter (if you can trust that Pennsylvanian rodent's prognosticative powers).

• 2 cups precooked white beans
• 1 medium yellow onion, peeled and diced into medium pieces
• 1 medium carrot, peeled and cut into 1/2-inch pieces
• 4 medium stalks celery, cleaned and cut into 1/2-inch pieces
• 6 to 12 cloves garlic, peeled and trimmed of root ends
• 1 cup cubed squash
• 4 cups spinach (or any preferred greens)
• 2 medium potatoes, peeled and diced into 1-inch cubes
• 8 cups (64 oz.) vegetable stock or broth*
• 1/4 cup olive oil
• 1/4 cup chopped fresh parsley
• Salt, pepper, and Italian herbs (to taste)

Heat stock. In a separate large soup pot, heat olive oil. Add carrots, onions, celery, garlic, and potatoes. Sauté for 10 minutes, stirring frequently. Add greens and sauté for 5 minutes, then add white beans, parsley, and squash and season lightly. Add hot stock, bring to a boil, then reduce heat and simmer for 30 to 45 minutes until vegetables are fork-tender but still retain their shape. Adjust seasonings. Serves 6.
* For thinner consistency, add more water and simmer an additional 10 minutes.
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Nutritional Information: (per serving)

Calories: 265

Protein: 9 g

Fiber: 10 g

Carbs: 37 g

Fat Total: 11 g

Saturated Fat: 2 g

Banana Split Shakeology Shake

Banana Split 1 serving of Chocolate Shakeology ½ medium banana 2 fresh pineapple rings 2 large strawberries 1 cup water

Calories: 257 Protein: 18 g Carbs: 46 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Strawberry Thunder Shakeology Shake

Strawberry Thunder 1 serving of Chocolate Shakeology 1 cup strawberries ½ cup blueberries 1 cup water

Calories: 236 Protein: 19 g Carbs: 39 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Chocolate-Covered Strawberries Shakeology Shake

Chocolate-Covered Strawberries 1 serving of Chocolate Shakeology 1 cup strawberries 1 cup water

Calories: 188 Protein: 18 g Carbs: 28 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Spicy Chinese Noodles

Spicy Chinese Noodles

Recommended by Carrie Wiatt

• 2 oz. whole wheat pasta
• 2 Tbsp. chunky peanut butter
• 1-1/2 Tbsp. low-sodium soy sauce
• 1-1/2 Tbsp. rice vinegar
• 1 tsp. honey
• Dash cayenne pepper
• 1 Tbsp. scallions, finely chopped
• Optional: chicken broth

Cook pasta according to the directions on the package. Drain. While the pasta is cooking, combine the peanut butter, soy sauce, vinegar, honey, and cayenne in a small saucepan.
Mix the pasta and peanut butter sauce together. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with scallions. Serves 1.

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 429

Protein: 16 g

Fiber: 7 g

Carbs: 56 g

Fat Total: 17 g

Saturated Fat: 3 g

Grilled Chicken Breast Sandwich

Grilled Chicken Breast Sandwich

• 4 oz. cooked chicken breast
• salad greens (arugula, red lettuce, fresh spinach, etc.)
• 1 Tbsp. low-fat mayonnaise (less than 35 calories / Tbsp.)
• Chopped onion
• Pickle relish, mustard (as desired)
• 2 slices crusty whole wheat bread, toasted if desired

Cut chicken breast into chunks. Mix with mayonnaise and condiments. Top with greens and spread on bread.

Nutritional Information: (per serving)

Calories: 412

Protein: 34 g

Carbs: 54 g

Fat Total: 7 g

Turkey Scallopini

Turkey Scallopini

Recommended by Kathy Smith

• 3/4 lb. turkey breast cutlets
• 1/4 lb. mushrooms (any variety)
• 2 large, precooked artichoke hearts, cut into 1/2-inch slices*
• 3/4 cup hot chicken stock
• 1/4 cup whole wheat flour seasoned with pinch of salt and pepper
• 1 small shallot, finely chopped
• 1/4 cup olive oil
• 1 Tbsp. chopped parsley
• Lemon juice (to taste)
• Salt and pepper (to taste)

Preheat a large pan and dredge turkey in seasoned flour, then knock off excess (flour can be omitted if desired). Add olive oil to the pan and brown turkey on each side for one minute. Do not crowd the pan. Remove and keep warm in a low oven. In the same pan, add shallots and sauté briefly. Add mushrooms and sauté for two to three minutes more, then add artichokes, parsley, and hot chicken stock. Reduce until almost dry, add lemon juice, and season with salt and pepper to taste. Serves 3.
Note: Different cuts of turkey are available, so look for thin slices of breast "scallopini." Cutlets will also work well, and you can pound them a bit to make them thinner.
*Do not use marinated artichoke hearts or that vinegary flavor will permeate the dish.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Nutritional Information: (per serving)

Calories: 342

Protein: 32 g

Fiber: 2 g

Carbs: 12 g

Fat Total: 18 g

Saturated Fat: 3 g

Tuscan Bean Salad

Tuscan Bean Salad

Carrie Wiatt

Vinaigrette:

• 1/2 cup water
• 1-1/2 tsp. cornstarch
• 1/4 cup white wine vinegar
• 1 Tbsp. olive oil
• 1 tsp. oregano
• 1 tsp. salt
• 1/8 tsp. pepper

Salad:

• 2 cups cannellini beans, home-cooked or canned, drained
• 2 cups red beans, home-cooked or canned, drained
• 1 cup new potatoes, boiled until tender and chopped
• 2-1/4 cups cups green beans, chopped
• 1 cup celery, diced
• 1 cup carrot, diced
• 1/2 cup roasted red bell peppers, julienned
• 1/2 cup roasted yellow bell peppers, julienned
• 1/4 cup red Bermuda onions, julienned
• 2 Tbsp. finely chopped parsley
• 2 Tbsp. lemon juice
• 1/2 cup Roma tomatoes, diced
• Salt and pepper, to taste

To make the vinaigrette, combine the water and cornstarch in a small saucepan, stirring with a whisk until the cornstarch dissolves. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat and cool. Stir in the remaining ingredients. Toss the salad ingredients in a large bowl until thoroughly mixed. Add dressing, stir to coat vegetables, and chill. Makes 8 servings.
Preparation Time: 30 to 40 minutes
Nutritional Information: (per serving)

Calories: 182

Protein: 9 g

Fiber: 10 g

Carbs: 32 g

Fat Total: 2 g

Saturated Fat: 0 g

Apple in the Tropics Shakeology Shake

Apple in the Tropics 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1/4 cup unsweetened apple sauce

Calories: 225.62 Protein: 16.1 g Carbs: 28.87 g Fat: 4.06 g Saturated Fat: 0.01 g Calories from Fat: 16.88

Almond Nutter Shakeology Shake

Almond Nutter 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1 Tbsp. natural peanut butter

Calories: 294.81 Protein: 19.54 g Carbs: 25.87 g Fat: 11.99 g Saturated Fat: 1.53 g Calories from Fat: 37.27

Almond Paradise Shakeology Shake

Almond Paradise 1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1 tsp. natural almond butter

Calories: 232.5 Protein: 17.33 g Carbs: 23 g Fat: 6.83 g Saturated Fat: 0.17 g

Whole Wheat Pizza Crust

Whole Wheat Pizza Crust

• 1 cup whole wheat flour
• 1 1/4 cup rolled oats
• 1/4 cup cornmeal
• 2/3 cup skim milk
• 1/4 cup olive oil
• 1 tsp. baking powder
• Pizza toppings (your choice)
• Optional: Basil, oregano, garlic, garlic salt

Preparation:
1. Spray a standard-sized cookie sheet with olive oil. Preheat the oven to 425.
2. Combine flour, oats, cornmeal, and baking powder in a medium-sized bowl. Mix well.
3. Add milk, olive oil, and spices to the mixture and stir until combined.
3. Place the dough on a lightly floured surface and and roll it until it is about the size of the cookie sheet. Transfer it to the cookie sheet.
4. Place the cookie sheet in the oven and bake for 12 to 15 minutes.
5. Remove the crust from the oven and add toppings.
6. Put back into oven for an additional 10 to 12 minutes or until the toppings are done.

Tropical Fruit Compote

Tropical Fruit Compote

Recommended by the National Heart, Lung, and Blood Institute

• 3/4 cup water
• 1/2 cup sugar
• 2 tsp. fresh lemon juice
• 1 piece lemon peel
• 1 tsp. rum or vanilla extract (optional)
• 1 pineapple, cored and peeled, cut into 8 slices
• 2 mangos, peeled and pitted, cut into 8 pieces
• 3 bananas, peeled and cut into 8 diagonal pieces

In a saucepan combine water with sugar, lemon juice, and lemon peel (and rum or vanilla extract, if desired). Bring to a boil, then reduce heat and add the fruit. Cook at a very low heat for 5 minutes. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves. Serve with Homemade Sour Cream. Makes 8 1-cup servings.
Preparation Time: 2 hours
Cooking Time: 100 minutes
Nutritional Information: (per serving)

Calories: 148

Protein: n/a

Sodium: 3 mg

Cholesterol: 0 g

Fat Total: < 1 g

Saturated Fat: < 1 g

Top Tier Rice Salad

Top Tier Rice Salad

Rice Salad:

• 1-1/2 cup cooked brown rice (warm or cold okay)
• 6 oz. diced, cooked, skinless chicken breast (warm or cold okay)
• 2 cups red cabbage, shredded
• 1 green onion, chopped
• 1 tsp. whole sesame seeds

Dressing:

• 1 Tbsp. extra-virgin olive oil
• 2 Tbsp. rice wine vinegar
• Juice of 1 slice fresh lemon
• Pepper and sea salt (to taste)

Combine brown rice, chicken, red cabbage, green onion, and sesame seeds in a large bowl. Thoroughly whisk together dressing ingredients. Add to salad and toss. Makes 2 servings.
Nutritional Information: (per serving)

Calories: 400

Protein: 30%

Fiber: n/a

Carbs: 40%

Fat Total: 30%

Saturated Fat: n/a

South of the Border Veggie Tofu Burgers

South of the Border Veggie Tofu Burgers

• 1 carrot, shredded
• 1 zucchini, shredded
• 1 10 oz. package silken tofu
• 1 small yellow onion, diced
• 1 celery stalk, finely chopped
• 1 egg, lightly beaten
• 1 slice whole wheat bread, toasted and diced
• 2 Tbsp. Mexican hot sauce
• 1/4 cup fresh cilantro leaves
• 1 Tbsp. olive oil

Press carrot and zucchini between paper towels to remove excess moisture. In a medium bowl mix carrots, zucchini, tofu, onion, celery, egg, bread, hot sauce, and cilantro. Form into 4 patties, about 1/2 an inch thick. Heat oil in a large skillet over medium heat. Cook patties for 5 minutes on each side, or until brown. Serves 4.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)

Calories: 131

Protein: 8 g

Fiber: 2 g

Carbs: 11 g

Fat Total: 7 g

Saturated Fat: 1 g

Watermelon Wave

Watermelon Wave 1 serving of Tropical Strawberry Shakeology 1 cup water 1/2 cup chopped watermelon

Calories: 182.8 Protein: 15.46 g Carbs: 25.74 g Fat: 1.11 g Saturated Fat: 0.01 g Calories from Fat: 10.48

Sweet and Tangy Strawberry Salad

Sweet and Tangy Strawberry Salad

Salad:
2 cups fresh spinach
3/4 cup chopped strawberries
1 tsp. minced sweet onion
1 tsp. minced green onion
Dressing (Makes 1/2 cup; use extra for other salads—use within 1 week):
1/4 cup olive oil
1/4 cup apple cider vinegar
1 Tbsp. dry mustard
1 Tbsp. poppy seeds
1/2 green onion, chopped coarsely

Put all dressing ingredients in blender and blend until creamy. Place all salad ingredients in a medium-sized bowl. Add 2 Tbsp. dressing salad. Toss until thoroughly mixed. Makes 1 serving.
Preparation Time: 15 minutes.
Nutritional Information (per serving):
Calories: 186
Protein: 3
Carbohydrate: 46
Fiber: 5
Total Fat: 14
Saturated Fat: 2

Steak Salad with Lemon Caesar

Steak Salad with Lemon Caesar

• Nonstick cooking spray
• 2 lbs. Yukon gold or red bliss potatoes, cut into bite-size pieces
• 1-1/2 cup olive oil, divided
• 2 Tbsp. minced fresh rosemary, or 1 tablespoon dried
• Salt and freshly ground black pepper to taste
• 1 lb. flank steak
• 12 cups chopped romaine hearts
• 12 plum tomatoes, diced
• 3 tsp. finely grated Parmesan cheese

Preheat oven to 375 F. Coat a baking sheet with nonstick cooking spray.
Combine potatoes, 1 teaspoon olive oil, and rosemary in a medium bowl. Season with salt and pepper; toss to combine. Scatter on baking sheet. Roast for 50 minutes or until potatoes are golden.
Season steak on both sides with salt and pepper. Heat remaining 1/2 teaspoon olive oil in a medium nonstick skillet over medium-high heat. Cook steak in oil for 8 minutes on each side, or until cooked as desired. Then, transfer steak to a cutting board.
Add 1/4 cup water to skillet and stir over low heat for 1 1/2 minutes, scraping up any brown bits that have stuck to bottom of the pan. Set aside.
Cut steak on a diagonal into thin slices. Keep warm.
Combine dressing ingredients in a food processor and pulse until smooth. Add skillet juices and pulse to combine.
Place romaine in a large salad bowl. Add tomatoes, potatoes and dressing; toss to combine. Portion salad among 6 large plates. Top with an equal amount of steak and Parmesan cheese. Makes 6 servings.
We recommend this recipe with Creamy Lemon Caesar Dressing.
Nutritional Information: (per serving)

Calories: 411

Protein: 28 g

Fiber: n/a

Carbs: 56 g

Fat Total: 9 g

Saturated Fat: 3 g

Vegetarian Paella

Vegetarian Paella

• 1/2 cup brown rice
• 1/2 cup white rice
• 2 cups vegetable stock
• 1 Tbsp. olive oil
• 4 shallots, chopped
• 2 cloves garlic, minced
• 1 medium red pepper, chopped
• 1 medium green pepper, chopped
• 1 medium yellow pepper, chopped
• 1/2 cup mushrooms, sliced
• 1-1/2 cup eggplant, cubed
• 1/2 cup black olives, sliced
• 1/2 tsp. salt
• Black pepper to taste
• 1/2 tsp. ground cumin
• 1 lb. tomatoes, chopped

Combine brown rice and stock in large saucepan and bring to boil. Reduce to simmer, cover, and cook for about 10 minutes. Add white rice and cook for 30 more minutes. Preheat oven to 400 degrees. While rice is cooking, heat oil in a large, ovenproof skillet and add shallots, garlic, peppers, mushrooms, eggplant, olives, salt, pepper, and cumin. Saute for about 5 minutes until peppers are tender. Stir tomatoes and rice mixture into vegetables and bake for approximately 10 minutes. Serves 3.
Preparation Time: 25 minutes
Cooking Time: 1 hour
Nutritional Information: (per serving)

Calories: 437

Protein: 10 g

Cholesterol: 0 g

Carbs: 78 g

Fat Total: 11 g

Sodium: 2,730 mg

Chocolate Raspberry

Chocolate Raspberry 1 serving of Chocolate Shakeology 1 cup raspberries 1 cup water

Calories: 213 Protein: 18 g Carbs: 32 g Fat: 2 g Saturated Fat: < 1 g Calories from Fat: 20

Chocolate Minty

Chocolate Minty 1 serving of Chocolate Shakeology 1 tsp. mint extract 1 cup water

Calories: 156 Protein: 17 g Carbs: 21 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10

Turkey Wrap

Turkey Wrap

• 3-4 1-oz. turkey breast slices
• 1 Flour tortilla
• 2 Tbsp. Fat-free or low-fat cream cheese
• 1 Tomato slice
• Lettuce

Put sliced turkey breast onto flour tortilla, add cream cheese, tomatoes, and lettuce. Fold and roll tortilla to make wrap. Serve with a side of fresh fruit. Makes 1 serving.
Nutritional Information: (per serving)

Calories: 270

Protein: n/a

Fiber: n/a

Carbs: n/a

Fat Total: n/a

Saturated Fat: n/a

Pumpernickel-Salmon Salad

Pumpernickel-Salmon Salad

• Olive oil
• 8 slices pumpernickel bread (preferably whole grain)
• 1/2 tsp. seasoned salt
• 1 lb. fresh salmon fillet (or two 6-ounce cans, drained*)
• 2 Tbsp. drained capers
• 2 Tbsp. chopped fresh dill
• 1/2 cup red wine vinegar
• 4 tsp. Dijon mustard
• 1 tsp. olive oil
• 8 leaves red lettuce

Preheat oven to 400 degrees.
Cut the pumpernickel bread into 1/2-inch cubes (4 cups). Coat a large baking sheet with olive oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted.
Meanwhile, put salmon in a shallow, microwave-safe dish (*skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.
Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine.
To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine.
Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.
Nutritional Information: (per serving)

Calories: 339

Protein: 28 g

Fiber: n/a

Carbs: 33 g

Fat Total: 10.5 g

Saturated Fat: 1.5 g

Southwestern Salad

Southwestern Salad

• 2 cups cooked brown rice or other whole grain
• 1 15-oz. black beans, drained and rinsed
• 2 cups frozen whole-kernel corn, thawed
• 1 red bell pepper, chopped
• 1 small onion, chopped
• 1/4 cup white wine vinegar, or to taste
• 1/4 cup chopped fresh cilantro leaves
• 1 jalapeño chili, minced, or cayenne pepper to taste
• 1 tsp. mild chili powder

Combine all ingredients in a serving bowl. For best flavor, cover and refrigerate for at least 1 hour before serving to allow flavors to blend. Makes 6-8 servings.
Nutritional Information: (per serving)

Calories: 162

Protein: n/a

Fiber: 6 g

Carbs: n/a

Fat Total: 1 g

Saturated Fat: n/a

Soy Sausage Muffins

Soy Sausage Muffins

Recommended by Carrie Wiatt

• 2-4 soy sausage patties
• 1-2 English muffins
• 1 oz. fat-free mozzarella cheese

Cook soy sausage according to package instructions. Top the English muffin with the cheese and cook in a toaster or under the broiler for two to three minutes or until cheese melts. Place sausage on half of muffin and top with the other half. Serves 1.

Preparation Time: 2 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 395

Protein: 34 g

Cholesterol: 28 mg

Carbs: 46 g

Fat Total: 7 g

Sodium: 1,490 mg

Crocked Coconut Macaroon Shakeology Shake

 

Crocked Coconut Macaroon by Suzy Fauria 1 serving of Chocolate Shakeology 1 cup pure coconut water ½ cup light coconut milk 3 oz. young coconut meat 1 Tbsp. organic coconut oil 1 tsp. vanilla extract ½ tsp. rum extract

Calories: 519 Protein: 20 g Carbs: 42 g Fat: 31 g Saturated Fat: 14.5 g Calories from Fat: 280

Melon Salad with Tangy Yogurt Honey Sauce

Melon Salad with Tangy Yogurt Honey Sauce

This chilled melon salad is amazingly refreshing thanks to its tangy and sweet honey lime sauce. Experiment with different combinations of fruits and herbs for variety.

Total Time: 10 min.
Prep Time: 10 min.
Yield: 1 serving


Ingredients:
• ¼ cup plain Greek yogurt
• 1 Tbsp. raw, unfiltered honey
• 1 to 2 tsp. fresh lime juice
• ½ tsp. grated lime peel
• ¼ tsp. pure vanilla extract
• ½ cup cantaloupe, diced
• ½ cup honeydew melon, diced
• ½ cup watermelon
• 2 Tbsp. mint leaves, finely chopped

Preparation:
1. Combine yogurt, honey, lime juice, lime peel, and vanilla extract in small bowl. Mix well and set aside.
2. Place cantaloupe, honeydew melon, and watermelon in medium bowl. Drizzle with sauce. Toss gently to blend.
3. Garnish with mint. Serve immediately.

Nutritional Information(per serving):

Calories: 212

Fat: 0g

Saturated Fat: 3g

Cholesterol: 7mg

Sodium: 89g

Carbohydrate: 45g

Fiber: 2g

Sugar Total: 40g

Protein: 11g

Tropical Mango and Avocado Salad

Tropical Mango and Avocado Salad

Tropical fruit and avocado combine to make this refreshing summer salad. Add some chicken and you have a complete meal.

Total Time: 10 min.
Prep Time: 10 min.
Yield:1 serving




Ingredients:
• 2 Tbsp. pineapple juice
• 1 Tbsp. apple cider vinegar
• 2 tsp.extra-virgin olive oil
• 1 Serrano chile, seeded and finely chopped
• ¼ tsp. chili powder
• ¼ tsp. ground cumin
• ¼ tsp. sea salt
• ¼ tsp. ground black pepper
• ½ medium mango, peeled, cubed
• ¼ medium avocado, cubed
• ½ cup fresh pineapple, cubed
• ½ cup jicama, cubed
• 4 oz. cooked boneless, skinless chicken breast, cooled and cut into bite-size pieces
• 2 Tbsp. fresh cilantro leaves, chopped

Preparation:
1. Combine pineapple juice, vinegar, oil, Serrano chile, chili powder, cumin, salt, and pepper in a small bowl. Mix well and set aside.
2. Place mango, avocado, pineapple, jicama, and chicken in a medium bowl. Drizzle with dressing and toss gently to blend.
3. Garnish with cilantro. Serve immediately.

Nutritional Information(per serving):

Calories: 409

Fat: 18g

Saturated Fat: 3g

Cholesterol: 72mg

Sodium: 674g

Carbohydrate: 36g

Fiber: 8g

Sugar Total: 25g

Protein: 29g

Tomato Soup

Tomato Soup

• 2 Tbsp. reduced fat margarine
• 1 cup dry white wine
• 2 cups fat free, reduced sodium chicken broth
• 4 large fresh tomatoes, chopped
• 1 tsp. lemon pepper (or spice to taste)
• 1/2 cup onion, minced
• 1 pinch sugar (optional)

Saute the onion in the margarine over medium heat until just soft, add the tomatoes and heat through. Puree the mixture in a food processor. Strain the pureed mixture through a sieve to remove the seeds.
In a medium pot, combine the puree mixture with the chicken broth, wine, spices, and sugar (optional). Simmer for about 15 minutes. Makes 4 1-cup servings.
Nutritional Information: (per serving)

Calories: 128

Protein: 5 g

Fiber: 2 g

Carbs: 9 g

Fat Total: 4 g

Saturated Fat: 2 g

Mojito Shakeology Shake

 

Mojito 1 serving of Tropical Strawberry Shakeology 1 Tbsp. fresh lime 2 Tbsp. chopped fresh mint leaves 1 cup water

Calories: 166.09 Protein: 15.18 g Carbs: 21.77 g Fat: 1.04 g Saturated Fat: 0.01 g Calories from Fat: 9.9

Turkey and Wild Rice

Turkey and Wild Rice

• 1-1/2 Tbsp. olive oil
• 2 garlic cloves, minced
• 1/2 cup raw wild rice
• 1/2 cup long-grain brown rice
• 3 cups sliced mushrooms (button, crimini, or portobello)
• 1 Tbsp. low-sodium soy sauce
• Black pepper (to taste)
• 3 cups turkey, chicken, or vegetable stock, or water
• 1 cup cooked light meat turkey, cut in bite-sized pieces
• 1/2 cup chopped fresh broccoli
• Cayenne pepper (to taste)
• 2 Tbsp. minced fresh parsley (for garnish)

Select a saucepan with a tight-fitting lid. Heat oil over medium-high heat. Add garlic and rice and saute about 3 minutes. Add mushrooms, soy sauce, and pepper and saute for 3 minutes, stirring constantly. Add stock or water, cover tightly, and bring to a boil. When it boils, reduce heat to low and simmer 40 minutes. Add broccoli and turkey pieces, stir, and simmer 5 more minutes. Remove from heat and let sit for 10 minutes.
Taste and add seasonings (more garlic or pepper, or a dash of cayenne). Garnish with fresh parsley.
Cooking Time: 1 hour, 1 minute.
Nutritional Information (using stock):

323g calories	1g saturated fat	3g fiber
9g total fat	41g carbs	22g protein

Sweetheart Surprise Cheese Tart

Sweetheart Surprise Cheese Tart

• Canola oil cooking spray
• 12 sheets low-fat graham crackers, crushed
• 1/2 cup Grape-Nuts^® cereal
• 1 Tbsp. canola oil
• 2 Tbsp. orange juice
• 2-1/2 cups low-fat ricotta cheese
• 1/2 cup plain nonfat yogurt
• 1/3 cup granulated sugar
• 1 Tbsp. lemon juice
• 2 tsp. vanilla
• 1/3 cup chocolate chips
• 2 cups sliced strawberries
• 2 Tbsp. granulated sugar

Preheat oven to 350 F.
Lightly coat a 10-inch springform pan with cooking spray.
In a food processor, blend crushed graham crackers, Grape-Nuts, canola oil, and orange juice. Press mixture into the prepared springform pan.
In a small bowl, blend together ricotta cheese, yogurt, sugar, lemon juice, and vanilla. Spoon onto graham cracker crust.
Bake 35 minutes, remove and immediately sprinkle with chocolate chips. Cool to room temperature. Top with sliced strawberries and sugar. Refrigerate until well chilled and serve. Makes 10 servings.
Nutritional Information: (per serving)

Calories: 247

Protein: 12 g

Fiber: n/a

Carbs: 37 g

Fat Total: 6 g

Saturated Fat: 2 g

Curried Chicken with Couscous

Curried Chicken with Couscous

2 cups water

4 cups canned coconut milk, light

1-1/2 tsp. salt, divided

2 cups uncooked couscous

2 Tbsp. all-purpose flour

2 Tbsp. curry powder

2 lbs. boneless, skinless chicken breast halves, cut in 1/2-inch-thick strips

4 tsp. vegetable oil

2 cups julienned carrots

2/3 cup raisins

1/2 cup chopped fresh cilantro

Combine the water, 1/2 cup coconut milk, and 1/4 teaspoon of salt in medium saucepan. Bring to boil and gradually stir in couscous. Remove from heat; cover and let stand for 5 minutes. Remove cover and fluff with fork. Combine 1-1/4 teaspoons salt, flour, and curry powder. Add the chicken and toss gently to coat. Heat oil in large skillet over medium heat. Add chicken and stir-fry for 5 minutes. Stir in remaining coconut milk, carrots, and raisins; reduce heat and simmer for 7 to 10 minutes or until chicken is done, stirring occasionally. Serve 3/4 cup curry over 1/2 cup couscous per serving. Garnish with cilantro. Makes 8 servings.

Nutritional Information: (per serving)

Protein: 33 g

Fiber: 4 g

Carbs: 49 g

Fat Total: 4 g

Saturated Fat: 1 g

To Lose Weight, Use THIS Color Plate

To Lose Weight, Use THIS Color Plate

If you want to lose weight, buy blue plates.

It's not just the size of your plate that can influence how much you eat, but also the color. That is, if your dinner plate is a bold color, such as red, orange or yellow, it could encourage you to eat more.

It's long been recognized that color influences food consumption, which is why fast food restaurants use bold colors in their advertising, packaging and décor. These are the colors that cue your brain to get more food.

A Boston University psychology study first published in 2004 found that eating food from a red plate could increase your calorie intake by 25 percent, reports All Headline News.

Now a 2011 Boston University study shows a different type of relationship between food and color. Specifically, we tend to eat more when there is less contrast between the color of the food and the color of the plate on which it is served.

Example: People eat more pasta smothered in a red sauce when it is served on a red plate, rather than a white plate. Why? When the colors are similar, it's harder to perceive exactly how much food is left on the plate vs. how much has already been eaten.

So what is the best color plate to use if you want to lose weight? Experts say blue is the resounding choice, since blue foods are so few in number, followed by white.
The study findings were published in the Journal of Consumer Research.
--From the Editors at Netscape