Order of Recipes:

  • ·    Soups and Salads
  • ·    Pizza
  • ·    Sides
  • ·    Red Meat
  • ·    Seafood
  • ·    Poultry
  • ·    Vegetarian
  • ·    Dessert

Soups & Salads:



·         6 cups chicken broth

·         1/2 teaspoon red pepper flakes

·         1 cup shredded chicken

·         1 (15-ounce) can chopped tomatoes

·         1 onion, chopped

·         Sea salt to taste

·         1 cup canola oil

·         1 can black beans

·         2 tablespoons chopped cilantro

·         1 lime, quartered


Precook 12 ounces of chicken and then place in a blender to shred.  Set aside.  In a large pot over medium-high heat, combine the broth with the chicken, onion, tomatoes, black beans, red pepper flakes, and salt to taste. Bring to a simmer.  Serve it in bowls topped with chopped cilantro, and lime wedges.




·         1 cup quinoa, rinsed

·         2 cups water

·         1 tablespoon honey

·         1/4 cup lemon juice

·         1/2 teaspoon coarse salt

·         3 tablespoons olive oil

·         1 cup peeled, diced tart apple, such as Granny Smith

·         1 cup finely chopped celery

·         1/3 cup grapes (cut in half)

·         1/3 cup finely chopped parsley

·         1/2 cup coarsely chopped almonds, toasted

·         Coarse salt and pepper


1.      In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce the heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let it cool completely.

2.      In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.

3.      Add the apple, celery, grapes, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Season it with salt and pepper to taste. Serve at room temperature. Serves 8.

Nutritional Information
Per serving (1/2 cup): 1 fat serving, 1 fruit serving 1 starch serving* Pair with a protein





·         1 C wheat berries

·         1 squeeze of juice from an orange

·         3 tbsp rice wine vinegar

·         3 tbsp olive oil

·         2 tbsp reduced sodium soy sauce

·         1 tsp mustard

·         2 oranges peeled and segments halved

·         1 cucumber, peeled and cut into 1/4 inch dice

·         4 scallions, trimmed and chopped

·         1 head bibb lettuce

·         1/2 C almonds, chopped

Directions: Place wheat berries in a medium size sauce pan overnight and add 4 C water.  Soak overnight.

Drain wheat berries; add 4 cups water and bring to a boil.  Reduce heat and simmer covered for 45 minutes until tender.  Drain.  In a large bowl, whisk together the juice of one fresh orange, vinegar, olive oil and mustard.  Stir in wheat berries, oranges, cucumber and scallions.  Cover and refrigerate 1 hour.  To serve, stir well and spoon salad onto lettuce.  Garnish with almonds.

Makes 6 servings, each serving provides about 1.5 fat servings, 1 starch serving, 2 veggie servings.  Add grilled chicken or sirloin to complete the meal.




·         1 C bulgur wheat

·         4 bell peppers, chopped

·         1 Seedless cucumber, cut into ¼ in. pieces

·         6 scallions

·         ¼ C lemon juice

·         ¼ C olive oil

·         1 ½ tsp salt and pepper

·         ¾ C parsley (chopped)

·         ¼ C mint (chopped)

Directions:  Cook bulgur according to package instructions. In a large bowl, whisk together lemon juice, olive oil, salt and pepper.  Then combine the bell peppers, cucumber and scallions with the oil mixture.  Add the cooked bulgur and toss to combine.  Just before serving, fold in the fresh flat leaf parsley and mint.  This makes a great side and serves 12 people!  Make sure to pair this with a lean protein of your choice!  Enjoy.



Saute 2 C fresh corn in a pan coated with cooking spray.  Cork until lightly browned.  Transfer into a serving bowl and stir in 2 tbsp lime juice, 1/2 tsp salt and 1/4 tsp ground chipotle pepper.  Cool for 5 minutes then add 1 chopped sweet red pepper and 1/4 C minced cilantro.

1/4 C per serving(makes 8 servings).  Counts as 1 starch serving, make sure to pair this with a protein and stage 2 veggie!




·         Pair with your favorite lean protein of choice!

·         1 large bunch rainbow chard (12 oz)

·         ½ clove garlic

·         Pinch of Salt

·         1 tbsp extra virgin olive oil

·         1 tbsp apple cider vinegar

·         1 tbsp finely chopped shallot

·         1 fresh hot Chile pepper, very thinly sliced

·         ¼ tsp ground black pepper

·         5 ounces mozzarella cheese, coarsely shredded (~1.5 C)

Directions: Wash and dry chard leaves.  Remove the stems.  Stack the leaves in a pile, roll them up tightly, like a cigar, and thinly slice crosswise into very fine strands.

For vinaigrette, mash the garlic with a pinch of salt to a paste.  In a large bowl whisk garlic paste with the oil, vinegar, shallot, Chile pepper ½ tsp salt and ¼ tsp pepper.  Toss the chard in the vinaigrette.  Sprinkle with the mozzarella and season with salt and pepper.

Recipe from Better Homes and Gardens, Aug 2012

One serving of salad provides about ½ serving of protein and 1 fat exchange.  Remember to pair with another protein of choice. 




·         2 ¾ cups low-sodium chicken stock

·         ¼ C fresh lemon juice

·         1 ½  cup quinoa


·         1/4 cup extra-virgin olive oil

·         1/4 cup fresh lemon juice

·         3/4 cup chopped fresh basil leaves

·         1/4 cup chopped fresh parsley leaves

·         1 tablespoon chopped fresh thyme leaves

·         2 teaspoons lemon zest

·         Kosher salt and freshly ground black pepper

Directions: For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

-Recipe from the Food Network, portions have been adjusted for Maintenance.

Makes 8 servings- Pair with a protein and non-starchy veggie of choice.  Quinoa provides 1 starch/serving.




·         1 cup quinoa, rinsed

·         2 cups water

·         2 tablespoons Truvia

·         1/4 cup lemon juice

·         1/2 teaspoon coarse salt

·         3 tablespoons olive oil

·         1 cup peeled, diced tart apple, such as Granny Smith

·         1 cup finely chopped celery

·         1/3 cup finely chopped parsley

·         1/3 C grapes, sliced

·         1/2 cup coarsely chopped almonds, toasted

·         Coarse salt and pepper

helpful tip
Make-Ahead Tip: This salad can be made the day before, covered tightly, and refrigerated.


1.      In a medium-size saucepan, combine the quinoa and water, and then bring them to a boil. Reduce the heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let it cool completely.

2.      In a small bowl, whisk together the Truvia, lemon juice, and salt. Gradually whisk in the oil until blended.

3.      Add the apple, celery, parsley, grapes and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Season it with salt and pepper to taste. Serve at room temperature. Serves 10-12

Provides 1 starch, 1 fat and negligible fruit per portion.


Makes 8 servings, 1 starch & 1 fat per serving


·         1 tablespoon olive oil

·         1 onion, chopped

·         1 red bell pepper, seeded, chopped

·         2 cloves garlic, minced

·         1 teaspoon ground cumin

·         1 teaspoon ground coriander

·         Pinch of cayenne

·         3 to 4 cups vegetable broth

·         1 3/4 cups cooked mashed pumpkin or 1, 15-ounce, can pure pumpkin

·         1 cup half and half

·         Salt and freshly ground black pepper to taste

·         cilantro chopped as desired


1.      In a large pot, heat oil over medium heat. Add onion and pepper and cook, stirring often, until lightly browned and softened. Add garlic, cumin, coriander, and cayenne and cook, stirring, for 1 minute.

2.      Add broth and pumpkin, stirring well to combine and bring to a boil. Reduce heat to low and simmer for 10 minutes. Remove from heat and carefully purée in a blender, in batches if necessary.

3.      Return soup to pot over medium-low heat. Stir in half and half. Season with salt and pepper. Heat through, but do not let soup come to boil. Serve garnished with a dollop of plain greek yogurt and a sprinkling of cilantro.




·         1 C green beans (drained)

·         1/3 C garbanzo beans (drained)

·         1/3C kidney beans (drained)

·         1/3 C black beans (drained)

·         ½ C green pepper (chopped)

·         ¼ C onion (chopped)

·         ¼ C chopped celery

·         6 tbsp olive oil

·         4 tbsp balsamic vinegar

·         Cilantro, fresh as garnish

·         Salt and pepper to taste

Directions: Combine all ingredients in a large bowl.

Makes 4 servings, 1 starch and 1 vegetable per serving.




·         1/4 lb small red potatoes, halved

·         1/4 C diced celery

·         1 large onion

·         1/4 C shredded carrots

·         6 garlic cloves, minced

·         2 tsp grated lemon peel

·         2 tsp dried thyme

·         1/2 tsp salt

·         1/4 tsp pepper

·         1.5 lbs boneless skinless chicken breasts, cut into cubes

·         2 C reduced sodium chicken broth

·         2 tbsp minced fresh parsley

Directions: Place potatoes, onion, celery and carrots in a 3-qt slow cooker.  Sprinkle with garlic, lemon peel, thyme, salt and pepper; toss to coatPlace chicken over top.  Add broth and bay leaves.  Cook, covered, on low 7-9 hours or until chicken and vegetables are tender.  Remove bay leaves.  Sprinkle with parsley.  Pair with a side salad, Enjoy!

Makes 4 servings:  Provides a total of 1 starch serving per portion as well as 5 ounces of protein.



Makes 5 servings.  1.5 Cups per serving.

Provides 2.5 ounces protein, 1 vegetable, 1 dairy and 1 starch per serving


·         2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

·         1/2 cup diced red bell pepper

·         1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters

·         1 large clove garlic, minced

·         5 cups reduced-sodium chicken broth

·         1 1/2 teaspoons dried marjoram

·         6 ounces baby spinach, coarsely chopped

·         1 (15-ounce) can cannellini beans or great northern beans, rinsed

·         1/4 cup grated Parmesan cheese

·         1/3 cup lightly packed fresh basil leaves

·         Freshly ground pepper to taste


1.      Heat 2 teaspoons oil in a large saucepan or pot over medium-high heat. Add bell pepper and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

2.      With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

3.      Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor or blender. Process until a coarse paste forms, adding a little water, scraping down the sides as needed.

4.      Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot, serve and enjoy!


Makes 6 servings



·         1 poblano pepper, or green bell pepper

·         2 teaspoons extra-virgin olive oil

·         1 cup chopped yellow onion

·         3 cloves garlic, minced

·         1 teaspoon salt

·         1/2 teaspoon ground cumin

·         1/2 teaspoon chili powder

·         1/4 teaspoon paprika

·         1/8 teaspoon ground chipotle pepper, (optional)

·         8 ounces tomatoes, roughly chopped, plus diced tomato for garnish

·         1 cup vegetable broth

·         1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish


·         24 ounces shredded chicken, cooked

·         3 bell peppers, (1 each red, yellow and orange), diced

·         8 ounces baby Portobello mushrooms, diced

·         3/4 cup diced red onion

·         4 1/2 teaspoons extra-virgin olive oil

·         1/4 teaspoon salt

·         Freshly ground pepper, to taste

·         1 15-ounce can pinto beans, rinsed

·         1 head Romaine lettuce, chopped



1.      Preheat oven to 425°F.

2.      To prepare sauce: Char the poblano (or bell) pepper under the broiler, turning once or twice, for 5 to 7 minutes total.  Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.

3.      Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if desired) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.

4.      Peel the pepper, discard the stem and seeds, and chop. Add the pepper to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (be careful when pureeing hot liquids.)

Topping for salad:

1.      While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans and pre-cooked chicken. Reduce oven temperature to 375°.

2.      Spread 1/3 cup of the topping and 1 tablespoon of the dressing over a bed of romaine lettuce. Repeat for each salad.

3.      Serve garnished with diced fresh tomato and cilantro leaves, if desired.

*Each serving provides 1 starch 2 vegetables, 4 ounces of protein and 1 fat.



4 servings


·         1 tbsp Dijon mustard

·         2 tbsp white wine vinegar (or red wine vinegar)

·         4 tbsp olive oil

·         1 tsp sea salt

·         1 pinch of ground black pepper

·         1 C cooked canned lentils, drained

·         2 large tomatoes, chopped

·         1 C radishes

·         1 C celery

·         1 large cucumber, peeled and chopped

·         ½ C red onion

·         ¼ C chopped fresh parsley


Combine mustard, vinegar, oil, salt, and pepper in large bowl.  Add 2 tbsp water and whisk until well combined.  Add all remaining ingredients to bowl, and toss until coated with dressing.  * Pair with a turkey cutlet and enjoy!

Makes 4 servings provides 1 starch per serving.




For the dressing



o    1/4 cup fresh lemon juice

o    3 garlic cloves, minced

o    1 teaspoon ground cumin

o    1/2 teaspoon salt

o    1/2 teaspoon red pepper flakes

o    1/4 teaspoon freshly ground black pepper

o    7 teaspoons extra-virgin olive oil

o    2 Flat out wraps, torn into 1/2-inch pieces

o    1 head romaine lettuce, diced (about 4 cups)

o    2 tomatoes, seeded and diced

o    2 small cucumbers, peeled, seeded and diced

o    1 red bell pepper (capsicum) seeded and diced

o    3 green (spring) onions including tender green tops, minced

o    1 tablespoon chopped fresh mint

o    1/4 cup chopped fresh flat-leaf (Italian) parsley

o    32 ounces of cooked chicken


To make the dressing, combine the lemon juice, garlic, cumin, salt, red pepper flakes and black pepper in a blender or a food processor. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set the dressing aside.

Preheat the oven to 400 F. Spread the flat out wrap pieces in a single layer on a baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool. In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among 8 individual plates. Top with the flat out wrap ”croutons”, and grilled chicken dividing evenly. Serve immediately.

Provides 1/4 starch per serving, 4 ounces of protein, 1 fat and 1 vegetable serving per portion.



Makes 4 servings


16 ounces of cooked chicken

·         Juice of 1 lime

·         2 tablespoons extra-virgin olive oil

·         1/4 teaspoon ground cumin

·         1 cup cooked black beans, drained

·         1/2 red bell pepper, stem and seeds removed, diced

·         1/4 red onion, diced

·         1 jalapeno, seeded and thinly sliced

·         1/4 cup fresh cilantro, chopped

·         2 cups baby spinach or arugula

·         Coarse salt

Directions: Stir cumin in with the black beans. Then combine chicken, herbs, vegetables and black beans into a bowl. Drizzle extra-virgin olive oil and the juice of the lime over the salad and divide into 4 portions.

Provides 4 ounces protein, 1 starch, 1 fat and 1 vegetable/serving.




Makes 8 servings


·         1 Tb. oil1 large onion, peeled and chopped

·         5 cloves garlic, peeled and chopped

·         1 jalapeno, seeded and chopped

·         1 1/2 Tb. ground cumin

·         1 1/2 Tb. dried oregano

·         1 1/2 tsp. salt

·         6 cups vegetable stock

·         29 oz. can pure pumpkin puree- no added sugar!

·         2 Tb. red wine vinegar

·         2 Tb. Stevia


Place a large sauce pot over medium-high heat. Add the oil, onion, garlic and jalapenos. Saute for 3-5 minutes until soft. Stir in the cumin, oregano and salt. Sauté another 2 minutes.

Add the stock and pumpkin puree to the pot. Simmer for 20 minutes, uncovered. Then add the vinegar and stevia and simmer another 3-5 minutes.

Use an immersion blender to puree the soup until smooth. *You can also use a regular blender, but be careful! Open the vent in the lid and place a towel over it to protect yourself from hot  liquid.

Serve the soup warm with protein of choice on side!

Provides 1 starch per serving.



Makes 8 servings, provides 1 starch per serving.  Pair with a protein and a side salad.


·         3.5 cups chicken broth

·         1  cup orzo

·         1/2 (15-ounce) can garbanzo beans, drained and rinsed

·         1 1/2 cups red and yellow tomatoes or grape tomatoes, halved

·         3/4 cup finely chopped red onion

·         1/2 cup chopped fresh basil leaves

·         1/4 cup chopped fresh mint leaves

·         About 3/4 cup Red Wine Vinaigrette, recipe follows

·         Salt and freshly ground black pepper

Directions: Pour the broth into a heavy large saucepan. Cover the pan and bring the broth to a boil over high heat. Stir in the orzo. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat. Season the salad, to taste, with salt and pepper, and serve at room temperature.

Red Wine Vinaigrette:

1/2 cup red wine vinegar

1/4 cup fresh lemon juice

2 teaspoons honey (or Truvia)




·         1 bunch Kale, washed & pat dry

·         1 can (15 ounces) Chickpeas, rinsed & drained

·         1 firm Tomato, diced

·         3/4 cup Feta Cheese

·         1/2 Red Onion, diced

·         1/4 cup Garlic Olive Oil

·         2 tablespoons fresh Lemon Juice

·         1 tablespoon dried Dill, 2 tablespoons if fresh

·         Black Pepper

·         Sea Salt

·         * Add 4 ounces protein of choice

·         Directions: Remove leaves from kale, discard stems and tear leaves into bite sized pieces.  In a large bowl, combine all ingredients.  Stir in oil feta and lemon juice, then toss to combine.  Pair with your choice of protein.

Makes 6 servings




·         1 cup brown lentils

·         1 T + 1 T fresh squeezed lemon juice

·         1 T + 1 T balsamic vinegar

·         1 T + 3 T olive oil

·         1 red bell pepper, diced small

·         1 jar (6 oz.) green olives

·         3/4 cup sliced green onion

·         1/2 tsp. sweet paprika

·         3/4 cup finely chopped Oregano (or less)

·         salt/fresh ground black pepper to taste


Put lentils in pan with 3 cups water, bring to very low simmer, and let cook until lentils are soft. (This will be about 30 minutes, but cooking times can vary quite a bit depending on how fresh the lentils are, so just keep tasting until they’re soft.)  Dump lentils into a colander and let drain about 15 minutes, then toss with 1 t each of olive oil, fresh lemon juice, and balsamic vinegar. Let lentils marinate in the fridge for a few hours if you have time. (You can skip the marinating step if you’re rushed, but at least toss the warm lentils with the oil, vinegar, and lemon and let them marinate while you prep other ingredients.)  Chop red bell pepper and green onions and place in medium-sized plastic or glass bowl. Coarsely chop olives and add to bowl.  Mix together remaining 1 T lemon juice, 1 T balsamic vinegar and sweet paprika, then whisk in 3 T olive oil. Add marinated lentils to ingredients in the bowl and gently combine with dressing. (You may not need all the dressing, depending on how wet you prefer your salads.)  Finely chop Oregano with chef’s knife and gently stir into salad. Season to taste with salt and fresh ground black pepper.
This will keep in the refrigerator for a few days.

Pair with protein of choice!  Provides ~ 1 starch serving, 1 vegetable serving and 1 fat serving per portion

Recipe from: http://www.kalynskitchen.com/2009/05/recipe-for-lentil-salad-with-green.html



Makes 6-8 servings


·         1 1/2 cups diced cucumber

·         1 1/2 cups diced bell pepper

·         1 1/2 cups halved cherry tomatoes

·         3/4 cup watercress

·         3/4 cup diced green onion

·         1/2 cup crumbled feta cheese

·         1/2 cup minced fresh cilantro

·         1/4 cup lime juice

·         1/4 cup extra virgin olive oil

·         2 cloves minced garlic

·         1/2 teaspoon kosher salt

·         1/4 teaspoon cumin

·         1 tablespoon Truvia


1.      To make the dressing, mix lime juice, olive oil, minced garlic, kosher salt, cumin and Truvia in a small mason jar with a tight fitting lid. Screw lid on tightly and shake vigorously until well combined. Set aside while you make salad.

2.      Combine all the veggies in a bowl. Toss with dressing and stir in cilantro and feta cheese. Serve at room temperature.



8 servings


·         24 ounces Grilled chicken (Left over)

·         4 cups grape tomatoes

·         3 cups golden grape tomatoes

·         1 bunch fresh basil

·         8 ounces mini mozzarella balls, drained

·         1 garlic clove, minced

·         1 small shallot, quartered and sliced thin

·         1 Tb. olive oil

·         1-2 tsp. balsamic glaze

·         Salt and pepper


1.      Cut all the tomatoes in half and place in a large salad bowl. Tear 12-15 basil leaves into pieces and add them to the bowl. Then add the mozzarella balls, garlic and sliced shallots to the bowl.   Toss, and salt and pepper to taste and add grilled chicken. Drizzle with olive oil and balsamic glaze and serve immediately.


(Makes about 8 servings)


·         3-4 cups diced, cooked chicken

·         1 can (15.5 oz.) garbanzo beans (chickpeas)

·         1 onion, diced small

·         1 can (14.5 oz) petite diced tomatoes with juice

·         2 T finely chopped fresh oregano (or use 2-3 tsp. dried oregano)

·         1 tsp. minced garlic (or use garlic puree from a jar)

·         1 tsp. lemon rind

·         salt and pepper to taste

·         tsp. vegetable soup base

·         6-8 cups chicken stock, homemade or canned

·         1/2 cup chopped fresh parsley

·         crumbled Feta cheese for serving (optional, but very good)


Cut up enough chicken to make 3-4 cups of diced cooked chicken. Rinse garbanzo beans very well in colander, until no more foam appears. Chop the onion, and finely chop the oregano. Put all ingredients except parsley into crockpot, cover, and cook on low 8-10 hours.

Just before you’re ready to serve the soup, finely chop the fresh parsley and crumble the Feta. Add half the parsley to the soup and cook a few more minutes. Serve hot, with additional chopped parsley and crumbled Feta to add at the table.





·         4 light flat out wraps

·         1 medium zucchini

·         1 red pepper

·         1/2 pint cherry tomatoes

·         4 oz light mozzarella, thinly sliced

·         1/4 C tomato paste

·         crushed red pepper and dried basil

Directions:  Preheat oven to 425.  Place wraps and oven and allow to crisp on both sides ~5 minutes.  Brush zucchini, red pepper and tomatoes with 1 tbsp olive oil and sprinkle with 1/2 tsp salt.  Grill or saute veggies until tender, 5-7 minutes, turning occasionally.  Transfer to platter.  In a small bowl, whisk together tomato paste and 1/4 C water and spread on the wraps.  Top wraps with cheese and veggies.  Bake 10 minutes until golden and cheese melted.  Top with dried red pepper and basil if desired.

*Makes 4 servings and provides 1 starch serving, 1 ounce protein and 1 veggie serving per portion.  Grilled chicken or fish may also be added to boost the protein content!



Recipe From: Yummilyyours.com

Makes 6 slices


For Crust:

·         1/2 cup quinoa

·         1 1/2 cup water or chicken stock (for cooking the quinoa)

·         1 large egg

·         1/2 tsp mixed dried herbs/Italian seasoning

·         1/4 tsp garlic salt (optional)

·         1/4 cup 2% shredded cheese (or Parmesan)

For Topping:

·         4 tbsp of low sugar pizza sauce

·         Handful of spinach leaves

·         2-3 pitted green olives

·         Few slices of bell pepper

·         Few slices of onion

·         Handful of chopped cherry tomatoes

·         3/4 cup 2% shredded Mozzarella



1.      Add quinoa to water (or stock), bring the pot to a boil; cover and cook till all the water is absorbed and the quinoa becomes fluffy.

2.      Add the dried herbs, garlic salt and shredded cheese. Mix well. It will reach an almost-dough like texture.

3.      Beat the whole egg; add it in and mix.

4.      Take a pan of choice (cookie sheet). Line it with some parchment paper/foil and spray some cooking oil onto it.

5.      Take the quinoa mixture in hand and shape it like a ball. Place it on the cookie sheet and spread the quinoa into a shape you like. It almost spreads evenly by itself. Just use you hand to guide it make sure that one side is not much thicker compared to the other.

6.      Place the pan in a preheated oven for 8-10 min at 350°F / 180°C.

7.      Take it out of the oven. Let it cool for a min. Spread the pizza sauce on top. Layer the toppings and cheese and bake for another 10 min until the cheese melts and the sides start to turn golden.

8.      Let it cool for a min so that the crust holds together.

9.      Carefully cut out slices and serve.



Quinoa Veggie Mix:

Makes 4 servings (1/4 C starch per serving = 1 starch serving, 1 fat serving, 2 vegetable servings)

1 cup quinoa
12 cherry tomatoes
12 spears of asparagus
1/2 large red onion
2 bell peppers
Baby spinach, a few large handfuls
Olive oil
Kosher salt/pepper

{For the dressing}
1 Tbsp. balsamic vinegar
2 garlic cloves, minced
1/2 tsp. basil
3 Tbsp. olive oil

Preheat oven to 425.
Cut asparagus into 2 inch pieces, and cut bell peppers and onion into 1 inch squares. Place on a large baking sheet. Add cherry tomatoes, and toss all veggies with olive oil to coat, then some kosher salt/pepper.
Place in oven and roast for 20-25 minutes.
Meanwhile, rinse and drain quinoa. Cook according to package directions (may substitute chicken stock for water to add flavor)
When quinoa is done cooking, immediately place in a large bowl and toss with spinach. (The heat from the quinoa will lightly wilt the spinach.)
Whisk together the 4 ingredients for the dressing, and add to quinoa. Mix well to thoroughly combine. Add roasted vegetables, stir.


·         1 can black beans, rinsed and drained

·         1 can corn, drained

·         1 red pepper, seeded and finely chopped

·         3 green onions, finely chopped

·         1/2 bunch cilantro, chopped

·         Dressing–

·         1 tsp cumin

·         4 tbs lime juice

·         3 tbs red wine vinegar

·         3 tbs olive oil

·         Salt and Pepper to taste.

Mix the salad in a large bowl. Mix the dressing in a small bowl and toss into the salad.

1/4 C per serving- counts as 1 starch.




·         3/4 C uncooked white quinoa

·         1/2 C fresh baby spinach

·         1/2 C shredded carrots

·         2 tbsp sliced almonds

·         1 tsp lemon juice

·         1/4 tsp lemon zest

·         1/8 tsp salt

·         1/8 tsp lemon pepper seasoning

·         Green onions-garnish

Directions: Cook quinoa in 1.5 Cups of boiling water until grem appears (about 20 minutes).  Meanwhile, combine the spinach, carrots, almonds, lemon juice, zest, sat and lemon pepper in a small bowl.  Stir in quinoa.  Garnish with green onions.   -makes 3-4 servings.



Makes 14 servings:  Serving size 3/4 C = 1 starch serving


·         2 C peeled, cubed butternut squash (3/4 lb in 1 1/2 inch cubes)

·         2 C peeled turnips

·         2 Cups chopped sweet onion

·         2 C peeled sliced carrots (1 inch thick)

·         2 peeled sliced parsnips (1 inch thick)

·         2 C peeled rutabega (1 inch cubes)

·         12 whole garlic cloves, peeled

·         2 tbsp olive oil

·         1/2 tsp salt

·         1/4 tsp nutmeg

·         1/4 tsp pepper

·         1/3 C chopped fresh parsley

·         1 tbsp minced fresh thyme

Directions: Pre-heat oven to 400 degrees.  In a large bowl, combine all the ingredients except the parsley and thyme.  Divide the veggies between 2 large baking sheets, spead them in a single layer on each sheet.  Roast the for 45-60 minutes, turning and stirring until brown.  Add parsley and thyme.



Corn Relish Ingredients:

·         1 tbsp olive oil

·         1 medium yellow tomato, diced (2/3 C)

·         1 ear of corn, kernals removed

·         1 1/2 tbsp white wine vinegar

·         1/2 tsp dry mustard powder

·         2 tbsp chopped fresh basil

Ingredients for Kebabs:

·         1/4 C olive oil

·         2 bsp white wine vinegar

·         1 yellow bell pepper, halved, cut into 12 squares

·         1/2 Small red onion, halved and cut into 12 slices

·         12 whole small mushrooms

·         12 cherry tomatoes

Directions: Coat grill grate or grill pan with cooking spray, and pre-heat over medium heat.  To make Relish:  Heat oil in skillet over mediumheat.  Add tomato, cover and cook 4 minutes add corn and cook 2 more minutes.  Stir in vinegar and mustard powder, and cook 1 more minute.  Remove from heat and add basil.  To make Kebabs:  Whisk together oil, vinegar and mustard powder in small bowl.  Thread each of 12 skewers with 1 slice of each veggie (add protein if desired).  Place skewers on platter and brush on vinaigrette mixture.  Grill 6-8 minutes turning every 2 minutes or until veggies are tender (and meat cooked through).  Makes 4 servings.  2 veggie servings and 1 starch/portion.




·         2 cups chickpeas or garbanzo beans

·         1 teaspoon minced garlic or 2 cloves garlic, crushed

·         3 tablespoons lemon juice

·         3 tablespoons olive oil


Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.  Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Serve immediately on salad, or spread on chicken and veggies to add flavor! Makes 4 servings providing 1 starch, 1 fat, and 1 protein per portion.



*Makes 8 servings and provides 1 starch/serving


·         4 medium sweet potatoes (about 2 1/4 pounds)

·         Cooking spray

·         2 teaspoons Truvia

·         1/2 teaspoon salt

·         1/4 teaspoon ground red pepper

·         1/8 teaspoon black pepper


Preheat oven to 500°.

Peel potatoes; cut each length wise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.



(6-8 servings)


·         2 lbs. butternut squash cubes (about 6 cups)

·         2 T extra virgin olive oil

·         1 T + 1 tsp. balsamic vinegar

·         1 tsp. very finely chopped rosemary

·         sea salt to taste

·         fresh ground black pepper to taste

Preheat oven to 400 F. Toss squash cubes with olive oil, 1 T balsamic vinegar, and rosemary. Put on cookie sheet or dish large enough to hold it in a single layer. Roast until squash is very soft and starting to get slightly caramelized, about 40 minutes.

Remove from oven, put squash in bowl, and toss with additional 1 tsp. balsamic vinegar, sea salt, and pepper. You can mash slightly, I kept mine rather chunky. Serve hot. This is also excellent made ahead and reheated. For a meal where there are lots of demands on the oven, it could be cooked early in the day and kept warm in a crock-pot while other things bake.  Serve with vegetable and protein of choice- pairs will with poultry or pork.

Provides 1 starch serving and 1 fat serving/portion.

Recipe from:



Makes 6 servings (1 starch & 1 fat per serving)

Ingredients (~ 2 cups)

·         1 avocado, pitted and peeled

·         1 1/2 cups chickpeas

·         1/4 cup fresh parsley

·         2 tbsp olive oil

·         juice and zest of 1 lemon

·         1-2 tsp dill

·         sea salt and pepper to taste

·         water if needed for blending


Instructions: Process all ingredients in a food processor until smooth. Taste and add salt and pepper to taste. Feel free to add a little water to help it get smooth if needed.

Garnish with fresh parsley and serve.




Salsa Ingredients:

·         1 can (15 oz.) black beans, rinsed and drained well

·         2 medium avocados, peeled and diced

·         2 T lime juice (to toss with avocado)

·         1 large Poblano chile, seeds removed and finely diced

·         1 cup diced tomato

Dressing Ingredients:

·         Zest of one lime

·         3 T lime juice

·         3 T extra-virgin olive oil

·         1/2 tsp. ground cumin

·         1/2 tsp. chile powder

4 medium zucchini, julienne sliced
2 tsp. + 2 tsp. olive oil
6 large garlic cloves, sliced
salt and fresh ground black pepper to taste


Drain the beans into a colander placed in the sink, rinse well with cold water, and let beans drain while you make the dressing.

Zest one lime, then squeeze the juice as well as additional limes to make 5 tablespoons lime juice.  Save 2 tablespoons lime juice for the avocado; mix 3 T lime juice, lime zest, olive oil, ground cumin, and chile powder to make the dressing.

Put drained beans into a bowl big enough to hold all the salsa mixture and stir in 2 T dressing.  Peel and dice the avocado and toss with 2 T lime juice (in a separate bowl.)  Chop tomatoes and toss with the beans.  Cut off stem and remove seeds from the Poblano pepper, finely dice the pepper, and toss with the beans.  Then gently stir the avocado with lime juice and enough dressing to moisten it into the salsa mixture, saving at least 2 tablespoons of the dressing to season the zucchini.

Use a Julian cutter, potato peeler or Mandoline Slicer, to make the noodles out of zucchini. Unless you have a huge wok-type pan, I would sauté the zucchini in two batches.  Heat half the oil over high heat, add half the sliced garlic, and sauté the garlic just until it’s fragrant, about 1 minute.  Remove the garlic and immediately add half the julienned zucchini to the seasoned oil.  Sauté 1-2 minutes, just until the zucchini is starting to become tender, then stir in 1 tablespoon of the dressing and sauté about 1 minute more.  Season zucchini to taste with salt and fresh ground black pepper.  Repeat with the other half of the zucchini if you’re making all six servings.

To serve, divide the sautéed zucchini among bowls and top with ¼ C of the black bean mixture.  Pair with cooked lean ground turkey.  Provides 1 starch, 1 fat and 2 vegetables per serving.





·         1 large acorn squash

·         ½ C yellow onions

·         ½ C sweet bell peppers, chopped

·         ¼ C chopped apples

·         ¼ tsp ground sage

·         Stevia to taste


Cut acorn squash in half horizontally and remove seeds.  Mix all the chopped produce together in a mixing bowl with the sage and Stevia, divide between two halves.  Place a small amount of coconut oil on top of each half for extra flavor.  Bake 350 for 1 hour until the squash is easily pierced with a fork.

Makes 4 servings.  Provides 1 starch, 1 fruit and 1 vegetable per portion.  Pair with a side salad and protein of choice.

Red MEat


12 servings:


·         1 large onion, chopped

·         2 garlic cloves, chopped

·         1 beef roast (3 lbs)

·         1/2 tsp salt

·         1/4 tsp pepper

·         1/4 lb carrots, peeled and cut into 3.5 inch sticks

·         1/2 lb small red-skinned potatoes, 1 inch in diameter, quartered

·         2 ribs of celery, cut into 3.5 inch sticks

·         2 tbsp tomato paste

·         1/2 tsp dried thyme

·         1 C beef broth

·         2 tbsp worcestershire sauce


Coat slow cooker bowl with nonstick spray.  Place onion and garlic in slow cooker.  Season beef with salt and pepper and place over onions.  Arrange carrots, potatoes and celery around the beef.  Combine broth, tomato paste and thyme, pour over beef.  Drizzle 1 tbsp worcestershire sauce over top.  Cover and cook on high for 6 hours or low for 8 hours.  Remove been from crock pot and place on platter.  Spoon out veggies with slotted spoon and place around roast.  Top with liquid after straining the fat.

Carrots and potatoes count as the starch for the meal (no more than 1/2 C per serving).  Roast provides ~ 4 ounces/serving.  Celery and onion may be paired with additional nonstarchy veggies as desired.  Enjoy!

* Recipe adapted from Family Circle Magazine





·         1 C of peeled sweet potatoes

·         1 tbsp coconut oil

·         1 medium onion, chopped

·         1 small red pepper, chopped

·         3 green onions, chopped

·         1 red chili pepper seeded and finely chopped

·         3 garlic cloves, minced

·         ½ tsp pepper

·         ¼ tsp salt

·         2 cups cubes cooked ham

·         4 eggs

·         ¼ C 2% shredded white cheddar cheese (Cabot is great)

Directions: In a large skillet, sauté sweet potatoes in coconut oil until crisp/tender.  Add the onion, red pepper, green onions and chili pepper.  Sauté 4-5 minutes longer or until tender.  Add garlic and cook 1 minute longer.  Stir in the ham, pepper and salt.

With the back of a spoon, make four wells in the potato mixture; add an egg to each well.  Sprinkle with cheese.  Cover and cook for 4-5 minutes or until egg whites are set.


***Makes 4 servings with a little more than 3 ounces of protein per serving, 1 starch and 1 vegetable serving.



·         3 shallots, thinly sliced

·         1 tbspolive oil

·         2 C baby spinach

·         8 thin slices deli ham

·         4 eggs

·         2/3 cup 2% milk

·         1/4 tsp slat

·         1/8 tsp pepper

·         1/8 tsp ground nutmeg

·         1/8 tsp crushed red pepper flakes

·         4 ounces Brie cheese, rind removed and cubed

·         1/4 tsp minched fresh thyme

Directions: In a large skillet, sauté shallots in oil until tender.  Add spinach, cook 1-2 minutes longer or until wilted.  Remove and set aside to cool.  In the same skillet, cook ham over medium heat until slightly crisp.  Remove to paper towels; drain.  In a large bowl, whisk the eggs, milk and seasonings.  Spoon spinach mixture into a 14 in x 4 inch tart pan.  Pour egg mixture over top of the spinach mixture.  Top with ham and cheese.  Bake for 30-35 minutes or until knife comes out clean.  Sprinkle with thyme.  Serve warm.

Makes 12 servings.

Provides about 1 ounces of protein and one vegetable per serving.  Accompany with a Cobb salad to increase total protein content.



·         1 lb lean ground beef

·         1 onion, chopped

·         3 tbsp taco seasoning mix (low sugar)

·         1 1/4 C water

·         1 small tomato, chopped

·         1/2 C wild rice

·         2 large peppers

·         1/4 C salsa

·         3/4 C 2% cheddar cheese

Directions: Heat oven to 400 degrees.  Brown meat with onions in pan on medium heat.  Add taco seasoning and 1/2 C water.  Bring to boil and simmer for 5 minutes.  Remove half the meat meixture and save for other meals later in the week.  Stir 1/2 C of the remaining water into meat in pan.  Add tomatoes and bring to boil.  Stir in rice and cover.  Remove from heat and set aside.  Meanwhile, cut tops off peppers, mix salsa and remaining water in bottom of square baking dish.  Stand peppers in dish and add 1/2 C cheese to meat mixture.  Spoon into peppers and top with leftover cheese.  Cover and bake for 35-40 minutes until peppers are tender.

Provides~4.5 ounces protein, 1 starch, 1 dariy and 2 vegetables per serving.



Makes 6 servings, each serving provides 4 ounces of protein, 1 vegetable serving, 1 fat serving, 1 serving of dairy and 1 starch serving.


·         3 small acorn squash

·         1 ½ C water

·         1 lb of turkey sausage

·         ½ lb baby Portobello mushrooms

·         1 large onion, chopped

·         1 garlic clove, minced

·         ½ C beef broth

·         6 tbsp heavy cream

·         1/3 C parmesan cheese

·         4 ounces 2% cheddar cheese, shredded and divided

Directions: Cut all 3 squash in half; discard seeds.  Place cut side down in a baking pan and add water.  Cover and bake at 350 degrees for 40-50 minutes until tender.  Cook sausage, mushrooms, onion, celery and garlic over medium heat in a skillet until meat no longer pink, drain and add broth.  Bring to boil and cook until liquid is reduced by half.  Stir in heavy cream, parmesan and ¾ C cheddar cheese.  Drain water from squash.  Turn squash over and stuff with sausage/sauce divided evenly over all 6 servings.  Sprinkle with remaining cheddar cheese and bake, uncovered for 20-25 minutes until heated though.





Serves 8


·         1 cup quinoa

·         1 1/4 cup beef broth (or water)

·         1.5 lb 93% lean ground sirloin

·         1/2 packet taco seasoning (no maltodextrin)

·         1/4 cup diced red onion

·         1 jalapeño, diced and deseeded (or with seeds, if you like it hot!)

·         1 cup thawed frozen spinach

·         1 egg (or egg substitute)

·         1 can black beans, drained

·         1/2 cup enchilada sauce

·         Salt, pepper, garlic powder to taste

·         2 tbsp goat cheese

·         1/4 cup grated Parmesan cheese

·         1/2 cup light sour cream (optional)

·         Topping-1 1/2 cups shredded cheese


Preheat the oven to 400F degrees.
Combine the quinoa and broth in a pot and allow to simmer.  Brown the meat and add taco seasoning, onion and jalapeño. Cook until vegetables are softened.
Combine all but cheese and sour cream topping in a big bowl.
Spray a 9×13 pan with nonstick spray and bake uncovered for 30 minutes.  Top with cheese and sour cream if desired.

*Provides about 3.5 ounces of protein per portion, 1 starch, 1 dairy and 1 vegetable.



Makes 8 servings with 4 ounces of protein/portion 1 veggie and 1 starch serving.


·         1 small butternut squash, peeled and cut into large cubes

·         1 medium red onion, cut into wedges or chopped

·         2 pounds tenderloin

·         1/2 teaspoon dried thyme (or a few fresh sprigs)

·         1 teaspoon salt

·         1/2 teaspoon pepper

·         3 cups chicken stock

·         3-4 cups chopped kale or other dark, leafy green


Place squash, onion, and turkey in the slow cooker. Sprinkle with seasonings and pour stock over top. Cover and cook on low heat for about six hours. Add the kale during the final half hour of cooking.





·         12 cabbage leaves

·         1 C cooked brown rice

·         1/4 C finely chopped onion

·         1 egg, beaten

·         1/2 tsp salt

·         1/4 tsp pepper

·         1.25  lb lean ground beef

·         1 tbsp truvia

·         1 tbsp lemon juice

·         1 tsp worcestershire sauce

Directions:  In batches, cook cabbage in boiling water 3-5 minutes or until crisp-tender.  Drain and cool slightly.  Trim the thick vein from the bottom of each leaf, making a V-shaped cut.  In a large bowl, combine rice, onion, egg,  salt and pepper.  Add beef, mix lightly but thoroughly.  Place about 1/4 C beef mixture on each cabbage leaf.  Pull together cut edges of leaf to overlap, fold over filling.  Fold sides and roll up.  Place 6 rolls in a slow cooker seam side down.  In a bowl, mix sauce ingredients and pour half over cabbage rolls.  Top with remaining rolls and sauce.  Cook covered for 6-8 hours.

Makes 6 servings and provides 3 ounces of protein and 1 starch per portion.  Pair with a side salad or steamed veggies and enjoy!



·         16 oz lean ground beef

·         1 onion, chopped

·         1 green pepper, chopped

·         1 tbsp chili powder

·         1 tsp garlic powder

·         1/2 tsp cumin and coriander each

·         1/4 tsp salt

·         3/4 C water

·         8 oz black beans

·         1/2 C salsa

·         1/2 C 2% cheddar cheese (shredded)

Directions: Brown lean meat with onion, pepper and spices over medium heat, add water and allow to simmer 5 minutes.  In a greased 2.5 qt dish, layer half the beef mixture then half the bean, cheese and salsa mixture, followed by the other half of the beef mix and other half of the beans, cheese and salsa mix.  Bake at 350 for 10-15 minutes and pair with a side salad.

Provides ~4.5 ounces protein, 2 veggies if paired with salad and 1 starch/serving

makes 4 serving.





·         1 pound lean ground beef, 90% lean

·         4 mushrooms, chopped

·         2 ribs of celery, chopped thinly

·         1 medium onion, chopped

·         2 cloves garlic, minced

·         2 cans petite diced tomatoes with juice

·         2 tablespoons concentrated tomato paste

·         2 tablespoons basil

·         1 tablespoon oregano

·         1/2 teaspoon red pepper flakes

·         kosher salt and freshly ground black pepper to taste

·         1 1/2 cups cooked long grain rice

·         1/4 cup chopped Italian parsley

·         6 bell peppers

·         1 cup shredded 2% Monterey jack cheese


1.      Preheat the oven to 350 degrees F.

2.      Brown the ground beef in a large fry pan over medium high heat for 5 minutes or until cooked almost through. Add the mushrooms, chopped celery, onion and garlic and cook until vegetables are softened. Stir in the diced tomatoes, tomato paste, basil, oregano and red pepper flakes. Season with kosher salt and ground pepper to taste and cook for 15-20 minutes. Stir in cooked rice and chopped parsley and cook for another 5 minutes or until the rice is warmed through.

3.      Meanwhile, cut off the tops of the peppers and spoon out the ribs and seeds, then rinse. Lightly sprinkle the inside of the peppers with kosher salt and place in a microwave safe dish with 1/4 cup water. Cover with plastic wrap and microwave for 5 minutes or until they start to soften.

4.      Transfer to a 3 quart baking dish and fill the peppers with the hot meat and rice mixture. Sprinkle the tops with cheese and bake for 20 minutes or until peppers are tender and cheese is browned. Serve hot.






·         8 ounces fresh or frozen large shrimp, peeled and deveine

·         Nonstick cooking spray

·         8 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces

·         1 medium green sweet pepper, chopped (3/4 cup)

·         1/2 cup chopped red onion

·         3/4 teaspoon dried thyme, crushed

·         1 , 14 1/2 ounce can diced tomatoes, undrained

·         1/4 cupchicken broth

·         1 clove garlic, minced

·         1 cup frozen peas, thawed

·         1, 4 ounce can diced green chili pepper

·         Salt and Pepper to taste

Directions Thaw shrimp, if frozen.  Coat a large nonstick skillet with cooking spray. Cook the chicken, sweet pepper, red onion, and thyme in the skillet until the chicken is no longer pink and vegetables are tender.   Stir in the undrained tomatoes, wine, and garlic. Bring to boiling; reduce heat. Simmer the mixture, uncovered, for about 10 minutes.  Add shrimp, peas, and chili peppers. Cook and stir for 3 to 5 minutes or until shrimp turn pink.  Season to taste with salt and pepper. Makes 4 servings.  Provides 4 ounces of protein per serving and 1 starch.(adapted from Better Homes and Gardens magazine)




·         2 tbsp olive oil

·         2 tbsp fresh lime juice

·         2 tbsp red wine vinegar

·         1 tbsp chili powder

·         1 small jalapeño pepper, seeded and minced

·         1 tsp fresh lime zest

·         1 tsp Truvia

·         1 tsp ground cumin

·         2 garlic cloves, minced

·         ¼ C very finely minced onion

Other Ingredients:

·         One pound firm white fish (mahi-mahi, cod, halibut or haddock)

·         light flat out wraps (6)

·         2 medium tomatoes, chopped

·         1and 1/2 C shredded green cabbage

·         1 large lime, cut into 6 wedges


In a gallon sized zippered bag combine the marinade ingredients.  Add the fish and turn to coat.  Marinate the fish in the refrigerator for 1 to 2 hours.  Coat a grill rack from an outdoor gas grill with cooking spray and set it 6 inches from the heat source.  Preheat the grill to medium high.  Remove the fish from the marinade and discard marinade.  Add the fish to the grill and cook for 10 to 12 minutes total, turning once until cooked though.  Remove the fish from the grill, cut into bite sized chunks.  While fish is cooking, wrap the wraps in foil and place on the grill to heat.  Place a serving of fish on each wrap, top with vegetables (tomatoes and cabbage) and squeeze lime juice on top.  Wrap it up and enjoy!

Provides 1 starch serving, 3-4 ounces of protein and 1 vegetable serving per portion




·         Makes 2 servings

·         1/2 cup cooked quinoa

·         1/2 red pepper

·         8 cherry tomatos

·         1/2 red onion sliced

·         1 cup spinach

·         2 cod fillets (fresh or frozen)

·         Green pesto

·         1/2 lemon


Pre-heat your oven t0 350 degrees. Place roughly chopped red pepper and red onion on a baking tray season with salt & pepper and drizzle lightly with olive oil. With two separate sheets of tin foil place a handful of spinach in the center and lie the cod fillets on top, season and drizzle with a squeeze of lemon juice and green pesto.  Add the whole cherry tomatoes and tent the foil.  Then pop in the oven on top of your prepared vegetables and roast for 10-15 minutes until the fish has cooked through.  Once cooked, place the tin foil to the side and add the roasted onion and red peppers to the prepared and cooked quinoa mix well and divide between two plates. Open the tin foil emptying the contents onto your quinoa beds. Drizzle with a final squeeze of lemon and a coating of black pepper. 



*makes 4 servings: 6 ounces protein, 1 starch/serving.  Pair with side salad.


·    1 CAN VEGETABLE BROTH (14 1/2 OZ)

·         1 C quinoa

·         1/4 tsp salt

·         pepper to taste

·         10 bacon strips

·         16 sea scallops


In a small sauce pan bring broth to a boil.  Add quinoa, salt and pepper.  Reduce heat and simmer, covered for 12-15 minutes.  Place bacon on a large nonstick skillet.  Cook over medium heat, removing eight of the strips when partially cooked but not crisp.  Continue cooking remaining strips until crisp.  Finely chop crisp bacon strips and cut remaining bacon strips lengthwise in half.  Wrap a halved bacon strip around each scallop and secure with toothpick.  Sprinkle with pepper.  Wipe the pan clean and heat scallops over medium high heat for 3-4 minutes on both sides.  Remove quinoa from heat and stir in chopped bacon, serve with scallops.



·         1/2 C fresh cilantro, chopped

·         2 scallions, chopped

·         2 tbsp fresh lime juice

·         4 tbsp olive oil

·         salt and pepper to taste

·         4 plum tomatoes, halved

·         3/4 lb green beans

·         1 1/4 pound skinless salmon fillet cut into 4 pieces.

·         2 tsp cajun seasoning

Directions: Heat grill to medium high.  In a small bowl, combine the cilantro, scallions, lime juice, 3 tbsp oil and 1/4 tsp salt and pepper each; set aside.  In a bowl, toss the tomatoes, green beans, remaining tbsp oil and 1/4 tsp salt and pepper.  Season the salmon with the cajun seasoning and 1/4 tsp salt.  Grill the salmon until opaque throughout, 3-4 minutes per side.  Grill the beans and tomatoes, turning the beans often and the tomatoes once until tender and slightly charred 3-5 minutes.  Drizzle the salmon and veggies with cilantro vinaigrette.  Serve with lime wedges.

Makes 4 servings 5-6 ounces of protein per portion.  1 fat and 2 veggies.




·         1/4 cup extra virgin olive oil, plus more for tuna

·         4 large cloves garlic, finely chopped

·         28 oz. can crushed tomatoes

·         1 cup vegetable stock (you can also use chicken or beef stock)

·         1 pound tuna steak

·         1 large egg

·         1/4 cup almond flour

·         a handful of flat leaf parsley, chopped

·         1/2 cup basil leaves, shredded

·         1/2 teaspoon red pepper flakes

·         salt and pepper to taste

Directions:  Heat extra-virgin olive oil in a large skillet over medium heat.  Add the garlic and chili pepper flakes, turn heat to low and sauté for a couple of minutes.  Stir in the crushed tomatoes, and then stir in stock. Let sauce simmer while you make the tuna meatballs.

Chop the tuna by hand and incorporate the egg, almond flour and parsley and season with a little salt and black pepper. Transfer the tuna mixture to a bowl and add a drizzle of olive oil. Stir to combine.  Roll the tuna into 2-inch balls and drop into the sauce. Cover the pot and simmer the tuna balls in the sauce for about 5 to 7 minutes.  Garnish with shredded basil

Makes 4 servings ~ 4 ounces protein/portion



·         1 orange peel, washed

·         2 tbsp Earl Grey or other black tea leaves

·         1/2 tsp black peppercorns

·         1/2 tsp ground mace

·         1/2 tsp salt

·         2 tsp unsalted butter

·         1.5 lbs wild caught salmon fillets with skin on

·         1 tbsp flat leaf parsley chopped

Directions: Preheat oven to 350 degrees.  Zest orange and reserve.  Remove pith, slice orange crosswise and set aside.  In a clean spice or coffee grinder, grind zest with the tea leaves, peppercorns, mace and salt into a powder.  It will be moist.

Melt butter in a large oven safe skillet over medium heat.  Season the salmon with salt and pepper to taste.  Saute the fish flesh side down until brown, about 5 minutes.  Turn with a spatula, sprinkle on the tea spice mixture and spoon the butter in the pan over the fish.  Bake in the oven until salmon is just cooked, about 8-10 minutes.  Remove and sprinkle with parsley.

Makes 4 servings.  Pair with a always starch and stage 2 veggie of your choice!  *Recipe from Food and Nutrition Magazine summer 2012



·         3 tbsp olive oil

·         1 medium onion, chopped

·         2 stalks celery, chopped

·         2 cloves garlic, chopped

·         1-14 oz can artichoke hearts, rinsed, chopped

·         1 tbsp red wine vinegar

·         1/2 C fresh flat leaf parsley, chopped

·         4-six oz pieces of skinless white fish fillets (cod, tilapia, etc)

·         1 C quinoa

·         2 C chicken stock

Directions: Pour stock into a pot and heat over medium high heat.  Add quinoa and allow to boil, reduce heat to medium and allow to simmer until all stock is absorbed into the quinoa (20 minutes).  Heat 1 tbsp oil in large skillet over medium heat.  Add oinion, 1/2 tsp salt and 1/4 tsp pepper and cook, covered stirring occasionally for 6 minutes.  Add the celery and garlic and cook, covered, stirring occasionally, for 3 minutes.  Add the artichokes, vinegar and 1 tbsp olive oil and mix to combine.  Fold in parsley and transfer the artichoke relish to bowl.  Wipe out the skillet with damp paper towel and heat remaining tbsp oil over medium high heat.  Season fish with 1/2 tsp salt and pepper and cook until golden brown (3-5 min/side).  Spoon relish over fish and serve with 1/4 C quinoa.

Makes 4 servings.




·         2 tbsp olive oil

·         1 lb large peeled and deveined shrimp

·         2 tsp Cajun seasoning

·         Salt and pepper to taste

·         2 tbsp fresh lime juice

·         2 cloves garlic, thinly sliced

·         1 C corn

·         1 bunch spinach, discard stems.

Directions: Heat 1 tbsp oil in a skillet over medium high heat.  Season the shrimp and cook for 2 minutes.  Turn and cook until opaque throughout.  Remove the skillet from heat and add the lime juice, toss to coat.  Transfer to plate.  Wipe out the skillet and heat remaining tbsp oil over medium heat.  Add garlic and cook until golden.  Add corn and cook until heated though.  Add the spinach and ¼ tsp pepper and salt each.  Cook, tossing for one minute.  Add the shrimp back to the pan and toss to combine.

Makes 4 servings providing about 4 ounces of shrimp and ¼ C corn (starch) for each portion.




(Makes 2 servings)


·         2 fillets Catfish, about 5-6 oz. each

·         2 tsp. olive oil, for rubbing fish

·         1 tbsp sweet paprika

·         1 tsp garlic powder

·         ¼ tsp dried rosemary

·         ¼ tsp cayenne

·         1/4 cup finely chopped cherry tomatoes

·         1/4 cup finely chopped black olives

·         1/4 cup finely chopped green olives

·         1 T lemon zest

·         2 T fresh-squeezed lemon juice (zest the lemon first, and then squeeze the juice)

·         2 T finely chopped fresh parsley

·         1 T olive oil

·         salt and fresh ground black pepper to taste

Let fish thaw overnight or all day in the refrigerator.
Turn on the oven or toaster oven to 400F. Rub both sides of the fish with olive oil and sprinkle with herbs (except parsley), rubbing it into the fish, and put fish on a roasting sheet. Let the fish come to room temperature while the oven heats and while you prepare the relish.

Finely chop the cherry tomatoes, black & green olives, zest the lemon and squeeze the juice and measure out 2 tablespoons lemon juice.  Chops 2 tablespoons of parsley. Stir together the tomatoes, black olives, green olives, lemon zest, lemon juice and olive oil and season the relish with a tiny amount of salt and fresh-ground black pepper.
When the fish is room temperature, put it into the oven or toaster oven and roast 10-12 minutes. Serve hot, with a generous serving of the tomato and olive relish spooned over.


Poultry & PORK


From www.womansday.com


·         1 C Dry lentils, rinsed

·         3 tbsp olive oil

·         1 ¼ lb pork tenderloin

·         2 tbsp red wine vinegar

·         2 tsp Dijon mustard

·         1 stalk celery, finely chopped

·         ½ small red onion

·         ½ C walnuts, toasted

·         2 tbsp tarragon

Directions: Soak lentils overnight and then drain water.  Next day, heat oven to 400 degrees.  Bring 4 Cups of water to a boil.  Add the lentils and 1 tsp salt and simmer, stirring occasionally, until tender (20-25 minutes).  Drain.  Meanwhile, heat 1 tbsp oil in an oven proof skillet over medium high heat.  Season the pork with ½ tsp salt and pepper and cook, turning until brown on each side.  Transfer to oven and roast until cooked through 10 to 12 min.  let rest 5 minutes before slicing.  In a large bowl, whisk together vinegar, mustard and remaining oil with salt and pepper.  Add the lentils, veggies, walnuts and tarragon and toss.  Serve with the pork.

Provides ~ 4 ounces protein, 1 starch, 1 fat and 1 veggie serving per portion.




·         1 C Greek yogurt (Plain)

·         2 tbsp fresh mint and dill

·         2/4 tsp cumin

·         1 garlic clove

·         1 tbsp lemon juice

·         4 tsp olive oil

·         ¼ tsp oregano

·         16 ounces chicken breast tenders

·         ½ English cucumber

·         1 large tomato

·         4 flat out wraps

In a small bowl combine yogurt, mint and dill with ¼ tsp of the cumin.  In a pie plate combine ½ tbsp lemon juice, 3 tsp oil, oregano and ¼ tsp salt and ½ tsp cumin and garlic then add the chicken to coat it.  Grill the chicken for 10-12 minutes until brown.  Cut cucumber and tomato into chunks; toss in bowl with 1/8 tsp salt and remaining lemon juice garlic and oil.  Transfer chicken to plates.  Grill wraps until toasted.  Serve with chicken, yogurt sauce and cucumber mixture.

1 dairy, 1 starch, 4 proteins, veggies are free .  Makes 4 servings



Makes 14 to 16 servings


·         2cloves garlic, minced

·         1teaspoon coarse salt

·         1teaspoon dried rosemary

·         1/2teaspoon dried thyme

·         1/2teaspoon black pepper

·         1boneless center cut pork loin roast (4 to 5 pounds)

·         1tablespoon butter

·         3large tart apples, peeled, cored and thinly sliced (about 3 cups)

·         1medium onion, cut into thin strips (about 1 cup)

·         2tablespoons Truvia

·         1teaspoon Dijon mustard


1.      Preheat oven to 325°F. Combine garlic, salt, rosemary, thyme and pepper in small bowl. Cut lengthwise down roast almost to, but not through bottom. Open like a book. Rub half of garlic mixture onto cut sides of pork.

2.      Melt butter in large skillet over medium-high heat. Add 2 apples and onion; cook and stir 5 to 10 minutes or until soft. Stir in brown sugar and mustard. Spread mixture evenly onto one cut side of roast. Close halves; tie roast with kitchen string at 2-inch intervals. Place roast on rack in shallow roasting pan.

3.      Peel and boil the 3rd apple until tender, with a hand blender blend until it becomes abpple sauce.  Then pour the sauce over the roast. Rub outside of roast with remaining garlic mixture.

4.      Roast, uncovered, basting frequently with pan drippings 2 to 2-1/2 hours or until thermometer inserted into thickest part of roast registers 155°F. Remove roast from oven; let stand 15 minutes before slicing. (Internal temperature will continue to rise 5°F to 10°F during stand time.) Carve roast crosswise to serve.

Serving Suggestion

Serve with broccoli or Brussels sprouts, brown rice (Starch), and a tomato and cucumber salad.

Adapted from :  http://recipes.howstuffworks.com/apple-stuffed-pork-loin-roast-recipe.htm




Makes 8 servings


·         6 red potatoes, diced

·         1 1/2 tsp salt

·         3 tbsp olive oil

·         1 small yellow onion, finely chopped

·         3 garlic cloves, minced

·         1 red bell pepper, diced

·         1/2 tsp freshly ground pepper

·         4 cups diced leftover white and/or dark meat roasted turkey skin removed

·         8 large eggs

Directions: In a medium pot of cold water over high heat, bring potatoes and 1 tsp salt to a boil.  Cook for 3 minutes, drain potatoes and set aside.  Meanwhile in a large skillet, heat 1 tbsp oil over medium low heat, sauté onion and garlic stirring occasionally, until soft (5 minutes).  Add bell pepper, 1 tbsp thyme, pepper and salt and sauté for 3 more minutes.  Increase heat to medium high and all 1 more tbsp oil, reserved potatoes, and turkey and cook, stirring on occasion for 5 minutes.  Add 1/4 C water and stir to mix.  Cover and reduce heat to low and cook 10 minutes more.  Remove hash from heat and cover loosely with foil.  In two large nonstick skillets over medium heat, spray the pans and add 4 eggs to each pan and fry until whites are cooked, about 4 minutes.  Divide hash among serving plates and top each with a fried egg.  Can be enjoyed at any meal!

Provides 3 ounces of protein per serving, 1 starch, 1 vegetable and 1 fat.

*Recipefrom Country Living Magazine, November 2011



Makes 5 servings


·         1 small butternut squash

·         1/2 tsp each of salt, pepper, pumpkin pie spice and onion or garlic powder

·         1.5 lb boneless pork loin roast

·         1 tbsp olive oil

·         1/2 C unsweetened applesauce (chunky)

·         lowest sugar possible brand of 18.8 oz can of french onion soup

Directions: Halve and peel squash and discard seeds, then cut squash in large chunks.  Place squash in a 3 qt slow cooker.  In a small bowl combine salt, pepper and spice on all sides of pork.  Heat oil in a large skillet.  Brown pork on all sides in the hot oil.  Place pork on the squash in slow cooker.  Pour soup and applesauce over allCover and cook on high for 2 hours or on low for 4 hours.

Pair with fresh green beans or broccoli.

*Provides one starch per serving and about 3 ounces of protein.




·         1 tbsp olive oil

·         4 small boneless, skinless chicken breast halves

·         1 lb sliced mushrooms

·         1 onion chopped

·         1/2 C chicken broth

·         1 clove garlic, minced

·         1/2 tsp dried thyme leaves

·         1/4 C feta cheese

·         1 tbsp chopped parsley

Directions: Heat oil in a large nonstick skillet on medium high heat.  Add chicken, cook 5 minutes on each side.  Remove chicken from skillet, reserving drippings in skillet; cover chicken to keep warm.  Add mushrooms and onions to drippings; cook 10 minutes stirring occasionally.  Add broth, garlic and thyme.  Stir and cook 5 minutes then add feta.  Top chicken with mushroom mixture and parsley.  Pair with 1/4 C brown rice or Quinoa and side salad.

Makes 4 servings.



·         1 C brown rice

·         6 oz baby spinach

·         2 scallions, trimmed and chopped

·         2 tbsp olive oil

·         3 tbsp lemon juice

·         2 tsp lemon zest

·         ½ plus 1/8 tsp salt

·         ½ tsp black pepper

·         4 pork chops, bone in

·         1 tbsp Dijon mustard

·         2 tsp Herbes de Provence seasoning

Directions:  Heat broiler.  Coat a broiler pan with nonstick cooking spray.  Cook brown rice according to package.  Stir in spinach just before draining.  Place in a large serving bowl.  Stir in scallions, olive oil, lemon juice, zest, ½ tsp of the salt and the pepper.  Cover and set aside.  Season pork chops with remaining salt.  Spread mustard and evenly sprinkle Herbes de Provence seasoning over both sides.  Broil for 3 minutes per side.  Serve pork with rice and a green salad as desired.

4 servings, each serving provides: 1 starch, 1 fat, 4 proteins, 1-2 serving of veggies (depending on salad).



·         2 lbs skinless chicken breast

·         ½ tsp salt

·         1 tbsp creole seasoning

·         1 tsp garlic powder

·         4 tbsp olive oil

·         12 ounces turkey sausage

·         4 large bell peppers (2 red, 2 green. Diced)

·         1 medium onion, diced

·         6 C low sodium chicken broth

·         1 (15 ounce) can diced tomatoes drained

·         2.5 C sliced frozen okra

·         2 cups brown rice

·         ½ C fresh chopped parsley for garnish

Directions: Sprinkle chicken with salt and let sit for 10 minutes.  Then, combine the creole and garlic powder and rub into chicken and cut into slices.  Add 2 tbsp to a skillet and add chicken over medium heat and allow to cook throughout.  Transfer chicken to paper towel lined plate and then add sausage to the pan.  Cook until lightly browned, about 3 minutes.  Add peppers and onion and cook until slightly softened, 5 to 7 minutes.  Transfer sausage/veggie mix to a bowl and set aside.  In a pot set over medium low heat add the remaining oil and pour in sausage veggie mixture, then chicken broth, increase heat to medium high and bring to a boil.  Add chicken, reduce heat to medium low and allow to simmer for about 40 minutes. Add tomatoes and okra.  Simmer until okra is tender about 10 minutes.  May serve with brown or long grain rice (1/4 C per serving).  Garnish with parsley.

Makes 12 servings, provides 3.5 ounces protein per serving, 1 starch and 2 vegetables.

Recipe adapted from Country Living magazine, Feb 2012.




·         16 ounces lean ground turkey

·         1 large zucchini (or 2 small zucchini’s) chopped

·         12 cherry tomatoes

·         2 tsp Italian seasoning

·         salt and pepper to taste

·         1 12 ounce can black beans

Directions: In a coated pan, brown turkey over medium heat until very little pink is present.  Add in the spices, zucchini and tomatoes, stir and cover pan for about 2 minutes.  Continue to stir uncovered until zucchini is tender and meat is brown throughout.  Remove and add 1/4th of the can of beans to each plate.  Enjoy.

Provides 4 ounces protein, 1 starch and 1 vegetable per portion.




·         vine ripe tomatoes, halved

·         2 lbs of pork loin cut into slices

·         15 garlic cloves, 12 sliced and 3 minced

·         1 cup plus 2 tbsp parsley, chopped

·         3 tbsp olive oil

·         1.5 medium onions, diced

·         1.5 leeks, sliced

·         3/4 C dry red wine

·         6 sprigs of fresh oregano

·         1 C fava beans

·         3/4 lb green beans cut into 1 in thick pieces

·         1/4 tsp cayenne pepper

Directions:  Preheat oven to 375.  Spread tomatoes on 2 parchment lined baking pans and sprinkle with 1 tsp salt.  Roast for 40 minutes.  When done, chop and set aside.  Meanwhile, in a large bowl, combine pork, the minced garlic and 6 tbsp parsley and allow to sit 30 minutes.  Then, in a large pot over low heat, heat 1 1/2 tbsp olive oil.  Add onions, leeks, and sliced garlic and cook until tender, 10-12 minutes.  Add red wine, increase heat to high and reduce liquid by half.  Add the remaining parsley, oregano and fava beans and enough water to cover by a quarter of an inch.  Bring to a boil then reduce to a simmer and cook, uncovered for 10 minutes.  Add green beans, cayenne, and 1 1/2 tsp salt and continue to simmer until beans are tender, about 15 minutes.  In a large skillet over high heat, heat remaining olive oil just until it begins to smoke.  Add pork mixture all at once and saute, stirring, until cooked through.  Add tomatoes and season with salt.  Transfer pork/tomato mixture to reserved bean mixture and stir until combined.  Ladle into shallow bowls.

Makes 8 servings




·         ½ onion, chopped

·         1 large garlic clove, minced

·         16 ounces of lean ground turkey

·         1 (4 ounce can) canned green Chile peppers, chopped

·         ½ tbsp ground cumin

·         ½ tbsp dried oregano

·         ½ tsp ground cinnamon

·         Ground cayenne pepper to taste

·         Ground white pepper to taste

·         1 (15 ounce) can of cannellini beans or white bean of choice

·         2.5 C chicken broth

·         ½  C 2% shredded Monterey jack cheese

1.      Directions: In a large pot over medium heat, combine the onion, garlic and ground turkey and sauté for 10 minutes, or until turkey is well browned. Add the Chile peppers, cumin, oregano, cinnamon, cayenne pepper to taste and white pepper to taste and sauté for 5 more minutes.

2.      Add half the can of the beans and the chicken broth to the pot. Take the other half can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.

Makes 4 servings and provides 5 ounces of protein per portion, 1 starch (1/2 C beans), 1 dairy.  Serve with a side salad to increase veggies.  Enjoy!



·         1 1/4lbs boneless skinless chicken breasts, cut into 1 in cubes

·         1 tbsp olive oil

·         1/2 C uncooked brown rice

·         1 medium onion, chopped

·         2 garlic cloves, minced

·         1-1/4 C chicken broth

·         1 jar of roasted red peppers, drained

·         1 tomato, chopped

·         1 tsp dried oregano

·         1/2 tsp paprika

·         1/4 tsp salt

·         1/4 tsp pepper

·         1/8 tsp ground turmeric

·         1 lb uncooked medium shrimp, peeled and deveined

·         12 pimiento-stuffed olives

·         1 medium lemon, cut into six wedges

Directions: In a large skillet over medium heat, cook chicken in oil until no longer pink.  Remove and keep warm.  Add rice and onion to the pan; cook until rice is lightly browned and onion is tender, stirring frequently.  Add garlic; cook 1 minute longer.  Stir in the broth, roasted pepper, tomato and spices and bring to a boil.  Reduce heat to low; cover and cook for 10 minutes.  Add the shrimp and olives.  Cover and cook 10 more minutes until rice is tender and shrimp is pink.  Serve with lemon wedges.

Makes 8 servings, 4.5 ounces of protein/portion.  1 fat, vegetable and 1 starch/portion



·         ¼ C chopped onion

·         1 egg

·         1 tbsp olive oil

·         1 tbsp minced fresh garlic

·         1 15 ounce can of black beans (rinsed, drained)

·         2 lbs ground turkey

·         ½ C picante sauce

·         1 tsp chili powder

·         shredded cheese, chopped tomato, cilantro, sliced jalapeno and lime wedges optional.


In a sauce pan cook onion in hot oil over medium heat 5 minutes until tender.  Stir in garlic and beans.  Cook for 5 additional minutes and set aside.  Preheat oven to 350 degrees.  Line a 15x10x1 inch baking pan with parchment paper.  In a bowl combine turkey, egg, picante sauce and seasoning.  Stir in the onion and garlic and beans.  In baking pan lightly pat turkey mixture into 10×5 inch loaf.  Back 1 hour 15 minutes or until thermometer registers 165 degrees.  Let stand for 10 minutes.  Sprinkle with cheese, tomato, cilantro and or jalapeno and serve with lime.

Makes 10 servings and provides ~ 3.5 ounces of protein per serving and 1 starch.



·         3/4 cup olive oil

·         3 tablespoons minced garlic

·         2 tablespoons chopped fresh rosemary

·         1 tablespoon chopped fresh basil

·         1 tablespoon Italian seasoning

·         1 teaspoon ground black pepper

·         salt to taste

·         1 (12 pound) whole turkey

Preheat oven to 325 degrees F (165 degrees C).
In a small bowl, mix the olive oil, garlic, rosemary, basil, Italian seasoning, black pepper and salt. Set aside.
Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin.
Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat.
Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of the bird reaches 180 degrees F (80 degrees C).




·         1 spring roll

·         3 ounces of cooked chicken

·         ¼ C Romaine lettuce

·         ¼ red bell pepper

·         1 tbsp oil and vinegar


Step 1, soak the spring roll using cold water. The roll will begin in the “plastic-y” stage, where it’s too firm to work with, it’s kind of crinkly. Stage two is the “leathery” stage which what we are looking for. It’s bendable, it’s easy to work with, but it’s not too soft.

Then lay it down on a silicon baking mat or cutting board (it will look like it totally disappeared).

Assemble the Chicken Spring Rolls

On the bottom third, put down some lettuce, a few strips of chicken, a few strips of bell pepper and top it with a few leaves of the romaine because I want it covered in green.  Drizzle oil and vinegar to add flavor.

Form the Spring Rolls

Fold in the sides; leaving about an inch and a half on either side. Then pull it up and stretch it over. As soon as the spring roll wrapper hits the bottom of the other side it sticks like glue. Then you can firmly roll it and wrap it and when you get towards the end you can really push down firm and it will all come together.

Serve the Spring Rolls

If you need to store these, some damp paper towels will work. You can keep them for about 8 hours – I’ve even done them overnight. When you are ready to serve, unwrap them and use a very sharp knife.

Makes 1 serving: Provides 3 ounces protein/portion, ½ vegetable serving and 1 starch serving.



·         1 C Plan Greek yogurt

·         2 cloves garlic, finely chopped

·         ½ tsp ground cumin

·         Kosher salt and black pepper

·         1 ½ lb boneless, skinless chicken breasts, cut into 1 inch pieces

·         1 fifteen ounce can chickpeas, rinsed and drained

·         ½ red onion, thinly sliced

·         2 stalks celery, sliced

·         1 C fresh flat leaf parsley

·         2 tbsp extra virgin olive oil

·         2 tsp red wine vinegar


Heat grill or pan to medium-high heat.  In a shallow baking dish, combine the yogurt, garlic, cumin, ½ tsp salt, ¼ tsp pepper.  Thread the chicken onto 8 skewers and set them in the yogurt marinade (or you can simply put the slices of chicken in the marinade without skewers if you are using a pan).  Turn to coat and refrigerate at least 10 minutes.  Meanwhile, in a large bowl, combine the chickpeas, onion, celery, parsley, oil, vinegar, ½ tsp sat and ½ tsp pepper.  Remove the chicken from the marinade and cook on a well oiled grill or pan turning occasionally until cooked through (10 minutes).  Divide the chickpea salad among plates and serve with chicken.

*Makes 4 servings.  Provides 3 ounces of protein per portion, 1 starch, 1 fat and 1 dairy serving per portion.




·         1 large acorn squash

·         1 lb. lean ground turkey

·         1 onion

·         1 apple (any variety)

·         6 slices of bacon (nitrate free)

·         tsp dried rosemary

·         2 tsp dried thyme

·         2 tsp fennel seeds

·         1 tsp ground sage

·         1 tsp black pepper

·         1/2 tsp cinnamon

·         1/2 tsp sea salt

·         1/4 tsp nutmeg


·         1. Preheat oven to 375 degrees F. Line a baking sheet or dish with foil or parchment paper.

·         2. Cut the squash in half and scoop the seeds out. Place on the baking sheet and roast until the flesh is tender, approximately 45 minutes. Remove and allow to cool.  Meanwhile prepare the stuffing.

·         3. Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.

·         4. In a large skillet over medium heat, brown the bacon. Add the onion and cook for 5-10 minutes until softened and translucent. Add the apples and cook for another 5-10 minutes. Remove the bacon / onion / apple mixture to a large bowl.

·         5. In the same skillet over medium-high heat, brown the ground beef (note: if the beef has yielded a lot of fat and is not grass-fed, you may want to drain it before adding the spices and herbs). Add all spices and herbs: rosemary, thyme, fennel seeds, sage, pepper, cinnamon, salt and nutmeg. Pour the ground beef into the same large bowl. Stir to combine.

·         6. When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the beef.

·         7. Use a spoon to fill the squash boats with the beef mixture.

·         8. Return the squash to the oven and bake another 15 minutes at 375 degrees F until everything is heated through.


Makes 4 Servings.  Provides 4 ounces of protein, 1 starch (negligible fruits and veggies/serving).  Pair with your favorite vegetable!



Makes 4 servings


·         1 cup Quinoa

·         1/2 cup plain Greek yogurt

·         hot sauce, to taste

·         Kosher salt

·         16 ounce pork tenderloin

·         3 tablespoons extra-virgin olive oil

·         1 small clove garlic, finely grated

·         Freshly ground pepper

·         2 medium zucchini, sliced lengthwise into wedges

·         1 large tomato, chopped

·         1 tablespoon fresh lemon juice

·         1/4 cup chopped fresh parsley


Preheat a grill to medium. Cook the quinoa as the label directs. Mix the yogurt, hot sauce, 1 tablespoon water, and salt to taste.

Slice the pork almost in half lengthwise, stopping about 1/2 inch from the bottom, then open like a book. Cover with plastic wrap and pound with a meat mallet or heavy-bottomed skillet until the pork is about 3/8 inch thick. Remove the plastic. Mix 1 tablespoon olive oil, the garlic, 1/2 teaspoon salt, and pepper to taste, then rub all over the pork.

Toss the zucchini with 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Grill, turning once, until lightly charred, about 3 minutes per side. Transfer to a cutting board and chop.

Grill the pork, turning once, until just cooked through, about 3 minutes per side. Transfer to a cutting board and let stand 5 minutes.

Toss the quinoa, zucchini, tomato, lemon juice, parsley, the remaining 1 1/2 tablespoons olive oil, and salt and pepper to taste. Cut the pork into 4 pieces and serve with the quinoa and yogurt sauce.

Provides ~4 ounces of protein, ½ dairy, 1 vegetable and 1 starch per portion

Recipe adapted from foodnetwork.com





·         ½ Small spaghetti squash

·         1 garlic clove minced

·         1/3 of a white onion

·         ½ Can of marinated red peppers

·         Turkey dogs (4)

·         ½ C Artisan cheese (blend of provolone and mozzarella)


Cut squash and half and scoop out seeds.  Please one half face down in a microwave safe dish with a small amount of water and microwave for 10 minutes.  Meanwhile, chop onion and mince garlic and throw in a medium skillet with 4 turkey dogs (cut in half long ways).  Cook over medium heat until tender and dogs are cooked.  Remove from heat.  Scrape squash evenly into casserole dish and add the turkey dogs, onions and garlic.  Make your sauce pouring ½ can of marinate red peppers into a blender.  Pour the sauce over the casserole and top with cheese.  Place in a pre-heated oven (350 degrees) for about 10 minutes or until cheese is melted.  Enjoy!

Makes 2-3 servings~ 2.5 to 3  ounces of protein per portion



Makes 6 servings

·         1 1/2 pounds boneless skinless chicken breasts, cut into 1″ cubes

·         2 zucchini, cut into 1″ cubes

·         1 onion, roughly chopped

·         6 russet potatoes cut in half

·         2 tomatoes, roughly chopped

·         Olive oil

·         5 sage leaves

·         Sprig rosemary

·         Thyme(about 1 tsp)

·         Garlic Powder

·         Kosher Salt and pepper

·         Balsamic Vinegar(a few shakes)

Directions: Preheat oven to 400 degrees.  In large bowl toss all ingredients (except tomatoes) including herbs and spices with olive oil.  Put in casserole dish and add tomatoes.  Bake for 30 minutes

Provides 4 ounces of protein, 1 veggie and 1 starch portion per serving.

Provencal Chicken and Beans


24 oz boneless, skinless chicken breast
1 yellow bell pepper, diced
1 red bell pepper, diced
1 (16 oz) can cannellini beans, drained and rinsed
1 (14.5 oz ) can petite diced tomatoes with basil and oregano or any style of canned tomatoes (low in sugar)
1 dash salt
1 dash black pepper
2 t dried basil
1 t dried thyme

Pair this with a green salad and you’ll have a fast and tasty lunch

Directions:  Place all ingredients into a slow cooker, stir and cover with lid; cook on low heat for 7 hours. If you are running late, the mixture will hold for 8 hours, so don’t rush.
Makes 6 one cup servings.

Provides 1 starch, 1 vegetable and 4 ounces of protein/portion




Serving Size: 8


·         1 1/2 cups quinoa, rinsed and drained

·         Veggies of your choice (steamed cauliflower works well)

·         good pinch of salt

·         a few grinds of seasoning salt

·         2 cloves garlic, minced

·         2 large eggs

·         1 cup unsweetened almond milk

·         1 1/2 cups grated 2% Cheddar cheese, more for sprinkling

·         Optional- Crushed Red Pepper

·         Toppings (optional)- salsa, hot sauce, scallions


1.      Lightly sauté or steam any veggies you would like in this dish.

2.      Cook quinoa to packaged instructions until fully cooked. (About 15 minutes)

3.      Preheat oven to 350 F. Coat 13×9 inch dish( or 8 individual ramekins) with cooking spray. Whisk together eggs and almond milk in large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of the cheese melt.  Transfer to prepared baking dish and bake 30-35 minutes.

Provides 1 starch, 1 protein and 1 dairy per serving.





·         1-2 zucchini’s, grated

·         2 tbsp feta cheese

·         1-2 eggs

·         ¼ C black beans, drained


In a bowl grate the zucchini’s with a cheese grater.  With a fork, mash the beans into the zucchini and mix well.  Add feta and one egg at a time (you may only need one egg, if ingredients bind well and are moist).  Set bowl aside and heat skillet to medium high heat and coat with olive oil spray.  Add your zucchini batter to the pan making what looks like pancakes.  Allow to cook well on each side.  Pair with a protein of choice and a side salad.

Makes 2 servings: provides negligible protein/dairy, ½ serving of starch and 1 vegetable per portion.


Makes 8 servings


·         2 tsp paprika

·         1/8 tsp garlic powder

·         1 pinch cayenne pepper

·         3 C cooked chickpeas or two 15 oz cans of low sodium chickpeas, drained

·         1 tbsp olive oil

Directions: Preheat oven to 400 degrees.  Stir together all spices and set aside.  Pat chickpeas dry with clean towel.  Spread on baking sheet and bake 40 minutes.  Transfer chickpeas to bowl and toss with olive oil to coat.  Sprinkle with spices and stir to coat.  Add salt if desired.  Decrease heat of oven to 300 degrees.  Spread chickpeas on baking sheet and return to oven.  Bake 12 to 18 minutes or until chickpeas are crisp and golden.  Cool.

*Provides 1 protein and  1 starch per serving.

Recipe from Vegetarian Times Magazine


Makes 4 servings.


·         4 bell peppers

·         2 tbsp olive oil

·         Salt and pepper

·         1 large onion, chopped

·         3 cloves garlic, finely chopped

·         1, 10 oz bag of spinach, thick stems discarded, leaves chopped.

·         1, 15 ounces can small white beans, rinsed

·         2 tbsp lemon juice

·         4 ounce part-skim mozzarella shredded.

·         ½ C low sugar marinara

·         *8 ounces lean ground meat


Brown meat ahead of time and set aside….

Heat broiler, cut the peppers in half though the stem and discard the seeds.  On a rimmed baking sheet, toss the peppers with a tbsp oil and ¼ tsp salt and pepper each.  Arrange cut side down and broil for 3 minutes.  Turn and broil until beginning to soften, 3 minutes more.  Pour off any liquid.  Reduce the temp to 435 degrees.  Meanwhile, heat the remaining tbsp oil in a large skillet over medium heat.  Add the onion and cook, covered, stirring occasionally, until tender, 5-6 minutes.  Stir in the garlic and cook for 1 minute.  Add the spinach and ¼ tsp salt and pepper to the skillet and cook tossing, until it wilts.  Remove from heat and fold in the beans and lemon juice, then the cheese.  Spread the marinara on the bottom of a 9X13 inch baking dish.  Dividing evenly, fill the peppers with the bean mixture about ½ C each, sprinkle about 2 ounces of meat in with each pepper then place on top of the sauce in the baking dish.  Bake until the peppers are tender and the cheese has melted.  4-6 minutes.

Provides 1 starch and 3.5 ounces of protein per portion.



·         2 cups white quinoa, rinsed well

·         4 cups water

·         1 teaspoon salt

·         1 T extra virgin olive oil

·         1 large yellow onions, chopped

·         1 clove garlic, chopped

·         1/2 cup toasted nuts (walnuts, pine nuts, etc)

·         1-2 cups lightly cooked asparagus, cut into 1/2-inch segments

Directions: Bring the quinoa, water and salt to a boil in a large pot. Reduce heat and simmer for about 20 minutes or until the quinoa opens up revealing a little spiral. If there is any remaining liquid at this point, drain it off and set the quinoa aside.

In a skillet add a splash of oil.  Add the onions, asparagus, nuts and garlic and cook for 4-5 minutes or until they soften up a bit.

Serve each bowl of quinoa topped with onions, nuts and asparagus. Alternately, you can toss everything together in one big bowl and serve it up family-style.

Serves 6.  Pair with a lean protein of choice.  Recipe counts as 1 fat, 1 vegetable and a starch.







 Makes 6 servings

 * Preheat the oven to 325 degrees


·         1-1/4 cups whole milk ricotta

·         4 eggs

·         1 cup ‘fresh’ cranberries  (frozen is fine too)

·         1/3 cup Truvia or Stevia

·         1/2 C cup heavy cream

·         1/2 C butter milk

·         2 teaspoons of vanilla extract

·         1/2 teaspoon cinnamon

·         1 teaspoon baking powder


Mix all of the above ingredients together and place in a greased 12 inch circular pie dish, and into the oven for 1-1/2 hours.



For the Shortcake (will come out like a biscuit)

·         ⅓ cup Coconut Flour (found at local health food store)

·         5 TBSP Butter or Coconut Oil, softened but not melted

·         4 eggs

·         2 packets of Stevia or Truvia

·         dash of salt

·         ½ tsp baking powder


1.      Preheat oven to 400 degrees F

2.      Put all ingredients into medium sized bowl and mix well with immersion blender or hand mixer until well incorporated

3.      Using your hands, carefully form into nine small balls and mash each one down with a spoon to make it about ½ inch thick.

4.      Bake for 12-15 minutes until just starting to brown.

Top with strawberries and blueberries as well as homemade whipped cream!



Makes 12 slices

Wet ingredients:

·         1 15oz. Can unsweetened pumpkin puree

·         1 cup Stevia

·         4 eggs

·         1/4 cup butter or coconut oil, melted

·         1 tsp vanilla extract

Dry ingredients:

·         1/3 cup coconut flour

·         1 tsp baking soda

·         1/4 tsp salt

·         1 tbsp pumpkin pie spice blend


Preheat oven to 325f.  Prep a cookie sheet, coating it with non-stick spray or using parchment paper allowing some paper to hang over the sides slightly.  Combine all wet ingredients in a huge bowl and then separately, combine all dry ingredients in a large bowl, sifting the coconut flour and baking soda & baking powder.  Dump dry ingredients into wet ingredients and mix well. Pour contents onto baking sheet spreading batter evenly.  Bake for 15 minutes, turn, and bake for another 15 minutes or so. this will remain very moist, so don’t be fooled into thinking it’s not done.  Let it cool at room temp for 30 minutes.  After 30 minutes throw a clean lint-free kitchen towel on top. carefully turn the pan upside down, inverting the “cake” onto the towel. Gently remove the parchment paper and discard. VERY very carefully and slowly, paying attention to potential cracking, roll the “cake”, keeping the towel on the cake to separate the “layers”. Transfer the towel-wrapped roll to the fridge for at least a few hours, or the freezer for one hour to speed through the cooling process.

Time to make the frosting!


·         8 oz reduced fat cream cheese (1 block), room temp

·         ¼ C Plain Greek Yogurt

·         1/2 cup Stevia

·         1 tbsp vanilla extract

Directions: using a mixer whip all ingredients together until well combined.

Time to put it all together!  Remove cooled roll from freezer or refrigerator. Place it (still in the towel) onto the surface that you plan to serve it on. gently remove the towel. The “cake” will unroll slightly. Support it so it doesn’t crack, using an icing spatula to reach into the deep crevices of the roll, spread frosting over the entire surface of the sponge. lay it on thick. slowly roll it back up as you frost. use about 3/4 of the frosting for this. Roll it back up, frost the outside of the roll with the remaining frosting.



8 servingsRefrigerate 8 hours overnight


·         112 oz bag of fresh cranberries

·         1 Fuji or Gala apple, peeled, cored and diced

·         ginger- peeled and grated

·         1 C Stevia

·         1 envelope of unflavored gelatin

·         salt to taste

Directions: Combine cranberries, apple, ginger and stevia in 1 C water in a medium pot.  Brint to a boil and reduce to a simmer for 5 minutes.  Then combine gelatin with 2 tbsp hot water.  Stir to dissolve and set aside for 5 minutes.  Pour 1/2 C of the cooked cranberry mixture into the dissolved gelatin and mix.  Pour back into the pot and stir.  Transfer to a 4 C mold and cool slightly.  Cover with plastic wrap and refrigerate 8 hours.

Counts as 1 fruit serving.   Recipe revised from Family Circle Magazine