Iowa State University Football Athlete Cook Book

IOWA STATE UNIVERSITY FOOTBALL ATHLETE COOK BOOK
The Traffic Light System

This sports performance cookbook offers at least thirty selections for each: breakfast, lunch, dinner, sides, snacks, and desserts. The recipes in this book are divided into a Traffic Light System. The Traffic Light System is a simple approach to nutrition that gives you an easy guideline to follow for your personal weight management. The Traffic Light System is a visual symbol that tells you which foods to choose or avoid. Your color category is based on what your goals are. If you are looking to loose bodyfat, your color is green. If you would like to stay where you are now, your color is yellow. If you want to gain mass, your color is red. Green food choices contain the least amount of fat per serving, 0-4g. Yellow food choices contain a moderate amount of fat per serving, 5-8g. Red food choices contain the highest amount of fat per serving, 9g or more. The green food choices are, of course, the best for you. However, the yellow and red foods are still nutrient dense, low in fat, and overall not bad choices. This method allows you to choose foods for breakfast, lunch, dinner, sides, snacks, and desserts from, but not limited to, your color category. Allow yourself to choose foods from the other categories sometimes. For instance, if you are in the green category, allowing yourself to eat a food from the yellow or red category a couple of times a week is fine and allows you to vary your diet. By following this simple method, you can eat healthy and still eat a wide variety of foods. Using the recipes in this book and exercising regularly will allow you to reach your weight management goals. Now that you have the recipes, START COOKING!
Table Of Contents
Biographies, 2 Glossary, 221 Index, 222 Recipes, 30 Green Breakfast Recipes, 31 Apple Oatmeal, 35 Apple Pancakes, 40 Banana and Coconut Muffins, 34 Banana French Toast, 38 Blueberry and Cottage Cheese Blintzes, 35 Cheese Grits, 32 Cornmeal Crepes, 37 Egg-White Oatmeal, 33 French Toast with Cheese, 37 Fruit and Nut Oatmeal, 34 Fruit and Yogurt, 32 Fruity Oatmeal, 33 Morning Burritos, 39 Oat and Bran Pancakes, 39 Oat Muffins, 36 Orange French Toast, 38 Oven French Toast, 36 Pancakes with Orange Sauce, 41 Potato Omelet, 42 Potato Pancakes, 41 Zucchini Quiche, 40 Yellow Breakfast Recipes, 44 Apple and Cream Cheese Bagels, 45 Blueberry Wheat Muffins, 49 Bran Muffins, 48 Breakfast Burritos, 46 Cheesy English Muffins, 46 Egg and Salsa Burritos, 49 Egg-White English Muffins, 47 Fruit Pudding, 45 Healthy Pancakes, 48 Herb Scones, 51 Oatmeal Pancakes, 50 Salmon Bagel, 45 Vegetable Quiche, 50 Red Breakfast Recipes, 53 Apple and Walnut Muffins, 56 Baked Ham and Cheese Omelet, 55 Baked Mushroom Omelet, 54 Baked Omelet Squares, 57 Eggs Benedict, 58 English Muffins with Ricotta Cheese, 54 French Toast, 56 Granola, 55 Ham and Egg Pockets, 57 Pimento Omelet, 58 Green Lunch Recipes, 60 Cajun Shrimp Chowder, 64 Cheese and Tortilla Casserole, 65 Chicken and Veggie Shish Kabobs, 63 Italian Tuna Pasta, 64 Macaroni and Cheese Casserole, 67 Pasta and Beans, 62 Tortilla Soup, 61 Tuna Burgers, 65 Tuna Puffs, 62 Turkey and Cucumber Pita, 61 Turkey Dips Sandwiches, 63 Turkey and Mango Wraps, 66 Vegetable Soup, 66 Yellow Lunch Recipes, 69 Beef and Pasta Stew, 74 Black-Eyed Pea Skillet, 73 Caesar Chicken Salad Sandwich, 77 Chicken Burrito, 71 Club Sandwich, 71 Fish Sandwich, 75 French Club, 73 Gazpacho, 78 Ham and Pineapple Sandwich, 70 Mexican Burgers, 75 Pita Pizza, 72 Rueben Sandwich, 78 Taco Salad, 72 Tuna Noodle Casserole, 76 Tuna Steaks, 74 Turkey and Broccoli Sandwich, 76 Turkey Pita, 77 Turkey Sandwich, 70 Red Lunch Recipes, 80 Angel Hair Pasta with Clams and Garlic, 84 Barbecue Sandwiches, 82 BBQ Chicken Pizza, 86 BCT Sandwiches, 82 Beef Chimichangas, 86 Chicken Pasta Salad, 83 Chicken Quesadillas, 81 Chicken and Shrimp Wrap, 83 Grilled Chicken Sandwich, 87 Hamburger-Noodle Feast, 84 Italian Casserole, 85 Pizza Sandwich, 88 Pork Sandwiches, 87 Tortilla Roll-Ups, 85 Turkey Burgers, 81 Green Dinner Recipes, 90 Barbecued Chicken, 91 Cod Fillets, 92 Crab Lasagna, 93 Enchilada Casserole, 94 Fish Stew, 93 Grilled Chicken, 97 Herb Pork, 99 Lemon-Dijon Chicken, 98 Lemon Fried Chicken, 96 Lemon and Sage Turkey, 98 Orange-Cranberry Turkey, 97 Oven Fried Fish, 95 Pepper-Jack Chicken, 96 Pork Chops, 91 Rosemary Turkey, 99 Shrimp Stir-Fry, 94
Spicy Thai Chicken, 95 Turkey and Pinto Bean Chili, 92 Yellow Dinner Recipes, 101 Beef Chili, 104 Brown Sugar Chicken Breasts, 110 Cajun Shrimp, 106 Chicken Chow Mein with Vegetables, 115 Chicken Fajitas, 112 Chicken with Orange Sauce, 113 Chicken and Rice, 102 Chicken with Snow Peas and Pineapple, 107 Chicken Tortilla, 102 Green Chili Chicken, 104 Grilled Chicken and Onions, 109 Grilled Pork Chops, 108 Grilled Tilapia, 106 Grilled Tuna Steaks, 105 Jalapeo Shrimp Skewers, 112 Jerk Shrimp and Rice, 111 Lasagna, 109 Lemon Chicken Tacos, 113 Lemon Turkey, 114 Mahi-Mahi Fillets, 105 Mexican Swiss Steaks, 103 Oven Fried Chicken, 107 Pasta with Shrimp and Broccoli, 111 Teriyaki Chicken, 110 Tomato Stuffed Chicken, 114 Turkey Chili, 103 Turkey with Mushroom Sauce, 108 Red Dinner Recipes, 117 Apricot Pork Chops, 120 Baked Meat Loaf, 118 Beef Brisket, 122 Brown Sugar Salmon, 121 Chicken with Garlic Sauce, 125 Flank Steak, 120 Lemon Beef, 124 Mexican Spaghetti, 122 Orange Glazed Turkey, 123 Orange Roughy Dijon, 118 Roasted Chicken, 125 Roasted Salmon, 123 Salmon Fillets with Ginger, 119 Sauted Shrimp and Rice, 119 Spinach Meat Loaf, 126 Sweet N Sour Pork, 124 Tandoori Chicken, 126 Trout Amandine, 121 Green Side Recipes, 128 Beans and Corn Casserole, 141 Broccoli and Cheddar Bake, 146 Buttermilk Mashed Potatoes, 146 Butter Stuffing, 141 Canned Fruit Salad, 132 Carrot Raisin Salad, 129 Carrots in OJ, 137 Coleslaw, 132 Corn Bread, 143 Dijon Asparagus, 138 Fettucini with Tomato Sauce, 144 Fruit Coleslaw with Yogurt, 133 Fruit Cup, 134 Fruit Salad, 130
Fruit Salad with Honey Dressing, 136 Garlic and Feta Cheese Pasta, 131 Green Bean Casserole, 147 Green Bean Salad, 139 Grilled Corn, 140 Grilled Potatoes, 140 Maple Sweet Potatoes, 138 Mexican Salad, 142 Orange Waldorf Salad, 131 Pasta Salad, 135 Pasta with Tomato Cream, 145 Pasta and Vegetables, 144 Potato Salad, 129 Red Beans and Rice, 145 Rice Pilaf, 135 Roasted Vegetables, 142 Scalloped Corn, 139 Smothered Greens, 136 Stuffed Papayas, 133 Texas Caviar, 130 Thyme Roasted Potatoes, 143 Tortellini Soup, 134 Zucchini and Tomatoes, 137 Yellow Side Recipes, 149 Black Bean Tortilla Bake, 155 Broccoli Stuffed Potatoes, 156 Buttermilk Biscuits, 155 Garlic Potatoes, 153 Hawaiian Salad, 150 Linguine Florentine, 154 Mixed Pasta with Herbs, 150 Onion-Cheese Bread, 154 Pasta with Roasted Tomatoes, 156 Rosemary Butter Noodles, 151 Spinach Salad, 151 Stir-Fried Broccoli with Sesame Seeds, 153 Twice Baked Potatoes, 152 Vegetable and Spaghetti Salad, 152 Red Side Recipes, 158 Black Bean Salad, 159 Cheesy Potato Bake, 162 Corn Pudding, 160 Fruit Salad with Orange Dressing, 159 Italian Pasta, 161 Pasta with Peppers and Onions, 163 Pasta with White Beans and Mushrooms, 162 Pecan Rice, 161 Tomato and Herb Pasta, 160 Tortellini with Tomato Sauce, 164 Two Cheese Potato Gratin, 163 Green Snack Recipes, 166 Acapulco Shrimp, 178 Baked Potato Skins, 177 Banana Frosty, 171 Banana Orange Smoothie, 169 Bean Dip, 176 Crunchy Snack Mix, 175 Cucumber-Shrimp Canaps, 177 Fruit Smoothie, 168 Fruit and Veggie Smoothie, 172 Fruity Popcorn, 167 Grape and Orange Shake, 173 Honey and Apple Shake, 173 Hot Mocha Drink, 174
Italian Popcorn, 167 Lemon Strawberry Smoothie, 169 Mango Shake, 168 Morning Refresher, 172 Munch Mix, 174 Pumpkin Smoothie, 170 Red Pepper Dip with Vegetables, 178 Spinach Dip, 176 Strawberry Pineapple Shake, 171 Sunshine Smoothie, 170 Tuna Melt, 175 Yellow Snack Recipes, 180 Cauliflower and Cheddar Soup, 186 Chicken Salad, 182 Hot Ham and Cheese Sandwiches, 185 Maple and Graham Shake, 181 Mini Pizzas, 184 Peanut Butter and Banana Shake, 181 Pizza Dogs, 185 Spicy Chicken Salad, 183 Tomato and Mozzarella Pita, 184 Tomato and Tuna Sandwiches, 183 Turkey Tortilla Roll-Up, 182 Red Snack Recipes, 188 Barbecue Quesadillas, 193 Cereal Bars, 192 Cheesy Tomato and Tuna Sandwiches, 190 Chicken Salad with Asparagus, 191 Chinese Chicken Salad, 189 Cobb Salad, 190 Egg Salad Sandwiches, 191 Peanut Butter Fruit Dip, 189 Pecan Bars, 192 Turkey Quesadillas, 193 Green Dessert Recipes, 195 Banana-Strawberry Ice, 198 Butterscotch Brownies, 202 Chocolate Chip Cookies, 199 Chocolate Cup Cakes, 197 Chocolate Explosion, 197 Frozen Citrus Dessert, 198 Fruit Pie, 203 Ginger Cookies, 200 Lemon Angel Cake, 204 Lemon Bars, 205 Low-Fat Cheesecake Squares, 196 Meringue Cookies, 199 Oatmeal-Raisin Cookies, 203 Orange Cranberry Bread, 201 Peach Cobbler, 204 Peach Sherbet, 200 Protein-Pumpkin Cheesecake, 196 Rice Pudding, 201 Strawberry Cheesecake, 202 Yellow Dessert Recipes, 207 Applesauce Cake, 211 Baked Blueberry Dessert, 210 Butterscotch and Coconut Cookies, 208 Chocolate Berry Dessert Cups, 209 Chocolate and Pecan Cookies, 208 Double-chocolate Bundt Cake, 213
Honey Cookies, 211 Low-Fat Brownies, 210 Peanut Butter and Raisin Cookies, 209 Raspberry Tarts, 212 Tiramisu, 212 Tuxedo Brownies, 213 Red Dessert Recipes, 215 Butterscotch and Pecan Cookies, 218 Cinnamon Banana Streusel, 219 Cocoa Snack, 217 Easy Lemon Pie, 216 Oatmeal Carmel Bars, 218 Peach and Raspberry Pie, 220 Peanut Butter Cookies, 219 Pineapple and Coconut Sorbet, 217 Strawberry Shortcake, 216 Triple Berry Tart, 220 Sample Menus, 8
1500 Green, 9 1500 Yellow, 9 1500 Red, 10 2000 Green, 10 2000 Yellow, 11 2000 Red, 11 2500 Green, 12 2500 Yellow, 12 2500 Red, 13 3000 Green, 13 3000 Yellow, 14 3000 Red, 14 3500 Green, 15 3500 Yellow, 15 3500 Red, 16 4000 Green, 16 4000 Yellow, 17 4000 Red, 17 4500 Green, 18 4500 Yellow, 18 4500 Red, 19 5000 Green, 19 5000 Yellow, 20 5000 Red, 20 5500 Green, 21 5500 Yellow, 21 5500 Red, 22 6000 Green, 23 6000 Yellow, 24 6000 Red, 24 6500 Green, 25 6500 Yellow, 26 6500 Red, 27 7000 Green, 28 7000 Yellow, 29 7000 Red, 29
The Traffic Light System, 4
Daily Sample Menus

The following is a sample menu guide to help you reach your caloric goals. Lets say you need to eat 3,500 calories a day, but you dont know what foods to eat to reach your target goal. To solve this potential problem, just follow the sample menu, which lays out an entire days worth of meals for you as an example of what to eat and when to eat it to reach your goal. This section consists of daily sample menus anyone who needs to consume 1,500 to 7,000 calories. If you need to consume an amount that is not listed, like 4,200, follow the 4,000 calorie sample menu and add 200 calories somewhere during the day. These menus provide an entire days worth of meal suggestions. It also tells you the page number of the recipe so it is easy to find. Just remember that you can substitute for any food item in these menus, they are just suggestions. Try to substitute something with a similar caloric and nutritional breakdown.
1,500 Green Sample Menu

Meal Page Food 1 34 1 svg. Banana and Coconut Muffins 6 ounces orange juice 2 182 1 svg. Chicken Salad 1 kiwi fruit 3 66 1 svg. Vegetable Soup 3 ounce chicken breast 143 1 svg. Corn Bread 4 170 1 Sunshine Smoothie 5 99 1 svg. Herb Pork 147 1 svg. Green bean Casserole 143 1 svg. Corn Bread 6 8 ounces fat free yogurt 10 grapes Calories 223 80 190 50 122 87 109 212 141 103 109 130 35 1,591 Protein 25g 0g 18g 0g 8g 19g 3g 24g 24g 3.5g 3g 12g 0g 139.5g Carbs 23g 18g 11g 12g 21g 0g 17g 28g 1g 18g 17g 19g 9g 194g Fat 3.5g 0g 7g 0g 1.5g 2g 3g 1.5g 4g 1.5g 3g 0g 0g 27g
1,500 Yellow Sample Menu

Meal Page Food 1 46 1 svg. Cheesy English Muffins 1/2 cup Egg Beaters 2 186 1 svg. Cauliflower and Cheddar Soup 1/2 banana 3 76 1 svg. Tuna Noodle Casserole 1 slice whole wheat bread 4 208 2 Butterscotch and Coconut Cookies 5 112 1 Chicken Fajita 2 Tbsp. fat free sour cream 130 1 svg. Texas Caviar 6 181 1 Peanut Butter and Banana Shake Calories 246 60 168 50 213 73 186 234 20 80 263 1,593 Protein 11g 12g 14g 0g 13g 3g 2g 19g 2g 4g 32.5g 112.5g Carbs 37g 3g 13.5g 12g 23g 13g 22g 26.5g 1g 14.5g 26.5g 192g Fat 6g 0g 7g 0g 7g 1g 10g 5g 0g 0.5g 5.5g 42g
1,500 Red Sample Menu

Meal Page Food 1 54 1 svg. Baked Mushroom Omelet 1/2 plain bagel 6 ounces orange juice 2 173 1 Honey and Apple Shake 3 81 1 Turkey Burger 1/4 cup strawberries 4 219 1 Peanut Butter Cookie 8 ounces skim milk 5 119 1/2 svg. Salmon Fillets with Ginger small salad w/1 Tbs. low calories dressing 1 slice whole wheat bread 6 190 1/2 svg. Cobb Salad Calories 195 72 80 266 302 33 70 86 158 80 73 131 1,546 Protein 19g 2.5g 0g 25g 24g 0g 1.5g 8.5g 17g 3g 3g 10g 113.5g Carbs 4g 14.5g 18g 43.5g 24g 8g 4.5g 12g 1g 11g 13g 7g 204g Fat 10.5g 0.5g 0g 1g 11.5g 0g 5.5g 0.5g 9.5g 3g 1g 7g 50g

Meal Page Food 1 41 1 svg. Pancakes w/Orange Sauce 1 cup Egg Beaters 2 169 1 Banana Orange Smoothie 3 65 1 Tuna Burger 129 1 svg. Carrot Raisin Salad 4 200 2 Ginger cookies 8 ounces skim milk 5 98 1 svg. Lemon and Sage Turkey 1 1 svg. Beans and Corn Casserole 155 1 Buttermilk Biscuit 6 1 low fat mozzarella cheese stick 170 1 Sunshine Smoothie Calories 238 120 290 178 150 148 86 145 148 105 80 212 1,900 Protein 8g 24g 29.5g 24g 5g 2g 8.5g 28.5g 12g 2g 7g 24g 174.5g Carbs 47g 6g 41g 16g 35g 21g 12g 5g 26g 12g 0.5g 28g 249.5g Fat 2g 0g 1g 1g 0g 6g 0.5g 1g 1g 5g 6g 1.5g 26g
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Meal Page Food 1 49 1 Blueberry Wheat Muffin 1 cup Egg Beaters 6 ounces orange juice 2 185 1 Hot ham and Cheese Sandwich 1 kiwi fruit 3 78 1 Rueben Sandwich 1/2 cup fat free cottage cheese 4 210 2 Low Fat Brownies 8 ounces skim milk 1/2 banana 5 103 1 svg. Turkey Chili 130 1 svg. Texas Caviar 6 181 1 Peanut Butter and Banana Shake Calories 185 120 80 249 50 274 80 172 86 50 270 80 263 1,959 Protein 4g 24g 0g 23.5g 0g 19g 13g 4g 8.5g 0g 24g 4g 32.5g 156.5g Carbs 29g 6g 18g 25g 12g 37g 7g 22g 12g 12g 27g 14.5g 26.5g 248g Fat 7g 0g 0g 6g 0g 5g 0g 4.5g 0.5g 0g 6g 0.5g 5.5g 35g

Meal Page Food 1 57 1 svg. Baked Omelet Squares 8 ounces fat free yogurt 6 ounces orange juice 2 190 1 Cheesy Tomato and Tuna Sandwich 3 82 1 BCT Sandwich 8 ounces fat free yogurt 4 218 2 Butterscotch and Pecan Cookies 8 ounces skim milk 5 123 1/2 svg. Roasted Salmon 161 1/2 svg. Pecan Rice 1/2 cup green beans 6 168 1 Fruit Smoothie Calories 149 130 80 322 187 130 277 86 156 113 13 358 2,001 Protein 10g 12g 0g 27.5g 12g 12g 3g 8.5g 18.5g 2.5g 1g 28g 135g Carbs 7g 19g 18g 40g 16g 19g 39g 12g 4.5g 13.5g 3g 59g 250g Fat 9g 0g 0g 9g 9g 0g 12.5g 0.5g 7g 5.5g 0g 3.5g 47g
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Meal Page Food 1 12 1 svg. Fruit and Yogurt 8 ounces skim milk 2 72 1 Fruit and Veggie Shake 1 kiwi fruit 3 65 1 svg. Cheese and Tortilla Casserole 3 ounces light tuna in water 4 199 3 Meringue Cookies 174 1 svg. Hot Mocha Drink 5 97 1 svg. Grilled Chicken 138 1 svg. Maple Sweet Potatoes 6 1 Orange Rush Reload 1/4 cup pineapple chunks Calories 490 86 380 50 389 80 46 203 193 181 371 56 2,495 Protein 39g 8.5g 33g 0g 28g 18g 1g 29g 29g 3g 26g 9g 223.5g Carbs 82g 12g 65g 12g 65g 0g 7g 16g 16g 41g 60g 36g 412g Fat 3.5g 0.5g 2g 0g 3g 1g 2g 2g 2g 0.5g 2g 0g 18.5g

Meal Page Food 1 47 Apple and Cream Cheese Bagel 1 cup Egg Beaters 6 ounces orange juice 2 181 1 Maple Graham Shake 1/2 banana 3 75 1 Mexican Burger 3/4 cup steamed cauliflower and carrots 4 209 1 svg. Chocolate Berry Dessert Cup 8 ounces skim milk 5 108 1 svg. Turkey with Mushroom Sauce 139 1 svg. Green Bean Salad 1/2 cup cooked rice 6 1 Chocolate Crave Reload 10 grapes Calories 436 120 72 508 50 253 45 276 86 245 68 105 377 35 2,676 Protein 25.5g 24g 0g 35g 0g 16.5g 2g 5g 8.5g 37g 15g 3g 26g 0g 184.5g Carbs .5g 6g 18g 74g 12g 28.5g 9g 48g 12g 6g 0.5g 22g 60g 9g 397g Fat 5g 0g 0g 8.5g 0g 7.5g 1g 6g 0.5g 8g 3g 0.5g 2.5g 0.5g 40.5g
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Meal Page Food 1 57 1 svg. Ham and Egg Pocket 3 links low fat sausage 8 ounces skim milk 2 190 1 Cheesy Tomato and Tuna Sandwich 1/2 cup fat free cottage cheese 3 82 1 Barbecue Sandwich 1/2 cup cooked peas 4 216 1 svg. Strawberry Shortcake 171 1 Banana Frosty 5 123 1 svg. Orange Glazed Turkey 164 1/2 svg. Two Cheese Potato Gratin 1/2 cup cooked peas 6 1 Orange Rush Reload 10 grapes Calories 228 60 86 322 80 363 62 279 328 435 262 62 371 35 2,571 Protein 15g 8g 8.5g 27.5g 13g 27.5g 4g 5g 31g 62g 8g 4g 26g 0g 237.5g Carbs 19g 4g 12g 35g 11g 35g 11g 41g 44g 9g 12g 11g 60g 9g 314g Fat 10g 1.5g 0.5g 13g 0g 13g 0g 10g 3.5g 16g 4.5g 0g 2g 0.5g 71g

Meal Page Food 1 38 1 svg. Banana French Toast 4 large egg whites with 1 whole large egg scrambled 8 ounces skim milk 2 175 1 Tuna Melt 167 1 svg. Italian Popcorn 3 63 2 svg. Chicken and Veggie Shish Kabobs 135 1/2 svg. Rice Pilaf 1 low fat mozzarella cheese stick 4 196 1 svg. Protein Pumpkin Cheesecake 172 1 Morning Refresher 5 96 1 svg. Pepper-Jack Chicken 1 slice whole wheat bread 142 1 svg. Mexican Salad 6 1 Chocolate Crave Reload 1/2 banana Calories 374 56 70 86 346 163 318 100 80 173 236 302 73 222 377 50 3,026 Protein 15g 14g 6g 8.5g 56g 5g 32g 2.5g 7g 14g 29g 59.5g 3g 9g 26g 0g 286g Carbs 75g 0g 0g 12g 24.5g 33g 40g 20.5g 0.5g 22.5g 29g 4.5g 13g 39g 60g 12g 385.5g Fat 1g 0g 5g 0.5g 2g 1.5g 4g 0g 6g 3g 0.5g 3g 1g 4g 2.5g 0g 34g
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Meal Page Food Calories Protein 1 45 1 svg. Salmon Bagel 461 35g 8 ounces skim milk 86 8.5g 2 185 1 Pizza Dog 292 15.5g 1/2 cup fat free cottage cheese 80 13g 10 grapes 35 0g 3 76 1 svg. Turkey Broccoli Casserole 195 25g 152 1 Twice Baked Potato 189 10g small salad w/1 Tbsp. low calorie dressing 80 3g 4 212 1 svg. Tiramisu 274 11g 169 1 Banana Orange Smoothie 290 29.5g 5 104 1 svg. Green Chili chicken 413 62g 136 1 svg. Fruit Salad with Honey Dressing 202 9g 6 1 Chocolate Crave Reload 377 26g 8 ounces fat free yogurt 130 12g 3,104 259g Carbs 69g 12g 45.5g 7g 9g 12g 22.5g 11g 39g 41g 24g 42g 60g 19g 413g Fat 7g 0.5g 5g 0g 0g 6g 6.5g 3g 7.5g 1g 6g 1g 2.5g 0g 46g

Meal Page Food Calories Protein 1 55 1 svg. Baked Ham and Cheese Omelet 253 29g 1 slice whole wheat bread 73 3g 6 ounces orange juice 80 0g 2 189 1 svg. Chinese Chicken Salad 337 37g 8 ounces fat free yogurt 130 12g 8 ounces skim milk 86 8.5g 3 84 1 svg. Angel Hair Pasta w/Clams & Garlic 373 25g small salad w/1 Tbsp. low calorie dressing 80 3g 1 low fat mozzarella cheese stick 80 7g 4 216 1 svg. Easy Lemon Pie 295 7.5g 169 1 svg. Lemon Strawberry Smoothie 226 29g 5 118 1 svg. Orange Roughy Dijon 178 18g 140 1 svg. Grilled Potatoes 248 4.5g 1/2 cup cooked carrots 26 1g 6 1 Chocolate Crave Reload 377 26g 1/2 banana 50 0g 2,892 210g Carbs 6g 13g 18g 27g 19g 12g 45g 11g 0.5g 46g 28g 3g 58g 6g 60g 12g 364.5g Fat 12g 1g 0g 9g 0g 0.5g 10g 3g 6g 9g 1g 10g 0.5g 0g 2.5g 0g 67.5g
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Meal Page Food Calories Protein 1 39 1 Morning Burrito 237 15.5g 2 slices turkey bacon 70 4g 1/2 cup fat free cottage cheese 80 13g 6 ounces orange juice 72 0g 2 182 2 svg. Chicken Salad 380 36g 177 2 svg. Baked Potato Skins 108 9g 2 tablespoons fat free sour cream 20 2g 3/4 cup steamed cauliflower and carrots 45 2g 3 64 1 svg. Cajun Shrimp Chowder 418 37g small salad w/1 Tbsp. low calorie dressing 80 3g 2 slices whole wheat bread 146 6g 4 199 2 Chocolate Chip Cookies 104 2g 173 1 Honey and Apple Shake 266 25g 20 grapes 70 0g 5 95 1 svg. Spicy Thai Chicken 205 28g 153 1 svg. Stir-Fried Broccoli w/Sesame Seeds 128 7g 1/2 cup cooked rice 105 3g 8 ounces fat free yogurt 130 12g 6 1 Orange Rush Reload 371 26g 129 1 svg. Fruit Cup 182 2g 1 low fat mozzarella cheese stick 80 7g 3 ounces light tuna in water 80 18g 3,372 257.5g Carbs 36g 0g 7g 18g 22g 18g 1g 9g 8g 11g 26g 10g 43.5g 18g 14g 17g 22g 19g 2g 46g 0.5g 0g 406g Fat g 5g 0g 0g 14g 1g 0g 1g 3g 3g 2g 6g 1g 0g 4g 8g 0.5g 0g 60g 1g 6g 1g 61.5g

Meal Page Food Calories Protein 1 49 2 Blueberry Wheat Muffins 370 8g 2 cups Egg Beaters 240 48g 12 ounces orange juice 160 0g 2 184 2 Tomato and Mozzarella Pitas 522 26g 3 ounces light tuna in water 80 18g 3 70 1 Turkey Sandwich 180 16g 1 low fat mozzarella cheese stick 80 7g 8 ounces fat free yogurt 130 12g small salad w/1 Tbsp. low calorie dressing 80 3g 4 209 2 Peanut Butter and Raisin Cookies 184 3g 170 1 Sunshine Smoothie 212 24g 5 110 1 svg. Brown Sugar Chicken Breasts 332 54.5g 139 1 svg. Scalloped Corn 150 5g small salad w/1 Tbsp. low calorie dressing 80 3g 1 slice whole wheat bread 73 3g 6 1 Chocolate Crave Reload 377 26g 1/2 banana 50 0g 1 cup fat free cottage cheese 160 26g 3,460 282.5g Carbs 58g 12g 36g 85g 0g 4.5g 0.5g 19g 11g 22g 28g 11g 26g 11g 13g 60g 12g 14g 477.5g Fat 14g 0g 0g 12g 1g 23g 6g 0g 3g 10g 1.5g 6.5g 4g 3g 1g 2.5g 0g 0g 69g
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Meal Page Food Calories Protein 1 55 1 svg. Baked Ham and Cheese Omelet 253 29g 1 slice whole wheat bread 73 3g 6 ounces orange juice 80 0g 1 cup unsweetened applesauce 104 0g 2 191 1 svg. Chicken Salad w/Asparagus 469 54g 2 slices whole wheat bread 146 6g 3 86 1 Beef Chimichanga 461 36g 1/2 cup refried beans 135 8g 4 219 1 slice Cinnamon Banana Streusel 300 3.5g 171 1 Strawberry and Pineapple Shake 267 29g 5 121 1 svg. Brown Sugar Salmon 367 38g 161 1/2 svg. Italian Pasta 193 9.5g small salad w/1 Tbsp. low calorie dressing 80 3g 6 1 Chocolate Crave Reload 377 26g 8 ounces fat free yogurt 130 12g 3,435 257.5g Carbs 6g 13g 18g 28g 24g 26g 55g 23g 45.5g 36g 4g 28g 11g 60g 19g 396.5g Fat 12g 1g 0g 0.5g 17.5g 2g 10g 1g 11.5g 2g 20.5g 5g 3g 2.5g 0g 88.5g

Meal Page Food Calories Protein 1 32 1 svg. Fruit and Yogurt 490 39g 3 links low fat sausage 60 8g 12 ounces orange juice 144 0g 2 185 1 Hot Ham and Cheese Sandwich 249 23.5g 178 1 svg. Red Pepper Dip with Vegetables 106 4g 1 banana 100 0g 3 64 1 svg. Cajun Shrimp Chowder 418 37g small salad w/1 Tbsp. low calorie dressing 80 3g 2 slices whole wheat bread 146 6g 4 202 1 slice Strawberry Cheesecake 329 16g 8 1 Mango Shake 359 33g 1 kiwi fruit 50 0g 5 98 1 svg. Lemon Dijon Chicken 208 40.5g 143 1 svg. Thyme Roasted Potatoes 156 3g 154 1 svg. Onion Cheese Bread 168 7g 1/2 cup cooked green peas 62 4g 6 1 Chocolate Crave Reload 377 26g with 1 scoop Extreme Protein 108 23g 1 cup unsweetened applesauce 104 0g 8 ounces fat free yogurt 130 12g 3,844 285g Carbs 82g 4g 36g 25g 21g 24g 8g 11g 26g 64g 56g 12g 3.5g 38g 17g 11g 60g 4g 28g 19g 549.5 Fat 3.5g 1.5g 0g 6g 0g 0g 3g 3g 2g 1g 4g 0g 3g 0g 8g 0g 2.5g 0.5g 0.5g 0g 38.5g
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Meal Page Food Calories Protein 1 50 2 Oatmeal Pancakes 439 38g 1 Tablespoon light maple syrup 25 0g 8 ounces skim milk 86 8.5g 3 links low fat sausage 60 8g 2 183 1 svg. Spicy Chicken Salad 247 24g 186 1 cup Cauliflower and Cheddar Soup 168 14g 2 slices whole wheat bread 146 6g 10 grapes 35 0g 3 73 1 svg. Black-Eyed Pea Skillet 275 24g 143 1 svg. Corn Bread 109 3g small salad w/1 Tbsp. low calorie dressing 80 3g 1/2 cup fat free cottage cheese 80 13g 4 210 1 svg. Baked Blueberry Dessert 211 3.5g 181 1 Maple Graham Shake 508 35g 5 123 1 svg. Orange Glazed Turkey 435 62g 164 1/2 svg. Two cheese Potato Gratin 112 6g 1/2 cup cooked green peas 62 4g small salad w/1 Tbsp. low calorie dressing 80 3g 6 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 8 ounces fat fre yogurt 130 12g 1 banana 100 0g 3,867 316g Carbs 61g 6g 12g 4g 26g 13.5g 26g 9g 27g 17g 11g 7g 37g 74g 9g 12g 11g 11g 60g 4g 19g 24g 480.5g Fat 7g 0g 0.5g 1.5g 6g 7g 2g 0g 8g 3g 3g 0g 5.5g 8.5g 16g 4.5g 0g 3g 2g 0.5g 0g 0g 78g

Meal Page Food 1 55 1/2 cup Granola 8 ounces skim milk 2 slices turkey bacon 2 191 1 Egg Salad Sandwich 8 ounces fat free yogurt 1 low fat mozzarella cheese stick 3 81 1 Chicken Quesadilla 1/2 banana 1/2 cup fat free cottage cheese 4 217 1 svg. Cocoa Snack 168 1 Fruit Smoothie 5 12 1 svg. Tandoori Chicken 151 Spinach Salad 154 1 piece Onion Cheese Bread 1/2 cup cooked corn 6 1 Orange Rush Reload with 1 scoop Extreme Protein 1 Lean Turkey Lunchable Calories 362 86 70 351 130 80 495 50 80 330 358 321 158 168 83 371 108 340 3,941 Protein 20g 8.5g 4g 20g 12g 7g 40g 0g 13g 3.5g 28g 45g 7g 7g 3g 26g 23g 19g 286g Carbs 50g 12g 0g 34g 19g 0.5g 43g 12g 7g 49g 59g 8g 20g 17g 20g 60g 4g 22g 436.5g Fat 10g 0.5g 5g 15g 0g 6g 18g 0g 0g 14.5g 3.5g 11.5g 5g 8g 1g 2g 0.5g 19g 119.5g
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Meal Page Food 1 37 2 svg. French Toast with Cheese 16 ounces skim milk 3 links low fat sausage 2 184 2 Mini Pizzas 171 1 Strawberry Pineapple Shake 8 ounces fat free yogurt 1 banana 3 3 ounce grilled chicken breast 66 1 cup Vegetable Soup 143 1 svg. Corn Bread 1 cup fat free cottage cheese 1 cup canned pears 4 197 1 svg. Chocolate Explosion 172 1 Fruit and Veggie Smoothie 174 1 svg. Munch Mix 5 96 1 svg. Pepper-Jack Chicken 142 1 svg. Mexican Salad 1 slice whole wheat bread 1 cup cooked green peas 6 1 Orange Rush Reload with 1 scoop Extreme Protein 1 Lean Pocket 1 cup Broccoli Florets Calories 466 172 60 344 267 130 100 87 122 109 160 124 230 380 100 302 222 73 124 371 108 290 56 4,397 Protein 46g 17g 8g 22g 29g 12g 0g 19g 8g 3g 26g 1g 3g 33g 2g 59.5g 9g 3g 8g 26g 23g 12g 4g 373g Carbs 66g 24g 4g 34g 36g 19g 24g 0g 21g 17g 14g 32g 46g 65g 16g 4.5g 39g 13g 22g 60g 4g 43g 10g 613.5g Fat 2g 1g 1.5g 14g 2g 0g 0g 2g 1.5g 3g 0g 0g 4g 2g 3.5g 3g 4g 1g 0g 2g 0.5g 7g 0g 54g

Meal Page Food Calories Protein 1 50 2 svg. Vegetable Quiche 260 12g 6 links low fat sausage 120 16g 16 ounces skim milk 172 17g 1/2 cup Kashi cereal 260 7g 2 185 2 Hot Ham and Cheese Sandwiches 498 47g 168 1 Mango Shake 359 33g 3 71 1 Chicken Burrito 369 28g 153 1 svg. Stir-Fried Broccoli w/Sesame Seeds 135 7g 8 ounces fat free yogurt 130 12g 4 212 2 svg. Raspberry Tart 298 10g 171 1 Banana Frosty 328 31g 8 ounces fat free yogurt 130 12g 5 102 1 svg. Chicken and Rice 372 39g 140 1 svg. Grilled Corn 133 3g 1/2 cup cooked green peas 62 4g 6 1 Uncle Ben's Rice Bowl 360 17g 1 Chocolate Crave Reload 377 26g with 1 scoop Extreme protein 108 23g 4,450 334g Carbs 27g 8g 24g 7g 50g 56g 54g 12g 19g 42g 44g 19g 36g 27g 11g 65g 60g 4g 570g Fat 12g 3g 1g 3g 12g 4g 5g 7g 0g 10g 3.5g 0g 6g 1g 0g 3g 2.5g 0.5g 73.5g
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Meal Page Food Calories Protein 1 58 2 svg. Pimento Omelet 468 44g 12 ounces orange juice 160 0g 1/2 cup Kashi cereal 260 7g 8 ounces skim milk 86 8.5g 2 190 1 svg. Cobb Salad 262 19.5g 173 1 Grape and Orange Shake 263 25g 8 ounces fat free yogurt 130 12g 3 84 1 svg. Angel Hair Pasta w/Clams & Garlic 373 25g small salad w/1 Tbsp. low calorie dressing 80 3g 1/2 cup fat free cottage cheese 80 13g 4 189 1 svg. Peanut Butter Fruit Dip 320 12g 169 1 Lemon Strawberry Smoothie 226 29g 6 ounces light tuna in water 160 36g 5 124 1 svg. Lemon Beef 326 42g 151 1 svg. Spinach Salad 158 7g 1 svg. Healthy Choice Soup 110 5g 2 slices whole wheat bread 146 6g 6 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 1 Lunchable 340 19g 4,427 362g Carbs 15g 36g 7g 12g 14.5g 25g 19g 45g 11g 7g 47g 28g 0g 20g 20g 20g 26g 60g 4g 22g 438.5g Fat 26g 0g 3g 0.5g 14g 1g 0g 10g 3g 0g 11g 1g 2g 14g 5g 2g 2g 2g 0.5g 19g 116g

Meal Page Food 1 42 2 svg. Potato Omelet 16 ounces fat free yogurt 16 ounces skim milk 1/2 cup Kashi cereal 2 167 1 svg. Fruity Popcorn 171 1 Banana Frosty 4 ounces turkey lunchmeat 3 61 2 Turkey and Cucumber Pita 146 2 svg. Broccoli and Cheddar Bake 1 low fat mozzarella cheese stick 1/2 banana 4 196 2 Low Fat Cheesecake Squares 170 1 Sunshine Smoothie 167 1 svg. Fruity Popcorn 5 93 2 svg. Seafood Lasagna 151 2 svg. Spinach Salad 6 1 Chocolate Crave Reload with 1 scoop Extreme Protein 1 Lean Cuisine Meal Calories 336 260 172 260 330 328 120 500 222 80 50 180 212 330 486 316 377 108 240 4,907 Protein 30g 24g 17g 7g 4g 31g 24g 30g 23g 7g 0g 4g 24g 4g 42g 14g 26g 23g 19g 353g Carbs 44g 38g 24g 7g 80g 44g 2g 90g 18g 0.5g 12g 32g 28g 80g 66g 40g 60g 4g 30g 700g Fat 5g 0g 1g 3g 1g 3.5g 1g 4g 3g 6g 0g 4g 1.5g 1g 6g 5g 2.5g 0.5g 4.5g 57.5g
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Meal Page Food 1 45 2 svg. Fruit Pudding 3 links low fat sausage 8 ounces skim milk 2 181 1 Maple Graham Shake 184 1 Tomato and Mozzarella Pita 2 slices low fat ham lunchmeat 3 72 2 Pita Pizzas small salad w/1 Tbsp low calorie dressing 8 ounces fat free yogurt 4 208 2 Chocolate and Pecan Cookies 170 2 Sunshine Smoothies 1/2 banana 5 107 2 svg. Chicken with Snow Peas 1 cup cooked rice small salad w/1 Tbsp low calorie dressing 6 1 Orange Rush Reload with 1 scoop Extreme Protein 1 light beef frank 1 hot dog bun 2 teaspoons mustard Calories 644 60 86 508 261 60 680 80 130 206 424 50 630 210 80 371 108 90 129 16 4,823 Protein 46g 8g 8.5g 35g 13g 10g 60g 3g 12g 3g 48g 0g 82g 6g 3g 26g 23g 5g 3.5g 0g 395g Carbs 80g 4g 12g 74g 42.5g 2g 90g 11g 19g 22g 56g 12g 40g 44g 11g 60g 4g 2g 21.5g 4g 611g Fat 14g 1.5g 0.5g 8.5g 6g 2g 12g 3g 0g 12g 3g 0g 14g 1g 3g 2g 0.5g 6g 3g 0g 92g

Meal Page Food 1 40 2 svg. Zucchini Quiche 16 ounces fat free yogurt 12 ounces orange juice 3 links low fat sausage 2 192 2 Cereal Bars 172 1 Morning Refresher 3 82 2 Barbecue Sandwiches 1 cup cooked peas 4 217 1 cup Pineapple and Coconut Sorbet 169 2 Lemon Strawberry Smoothies 5 122 2 svg. Mexican Spaghetti 151 2 svg. Spinach Salad 6 182 1 Turkey Tortilla Roll-Up 1 Chocolate Crave Reload with 1 scoop Extreme Protein Calories 202 260 160 60 600 236 726 124 368 452 778 316 294 377 108 5,061 Protein 16g 24g 0g 8g 14g 29g 55g 8g 3g 58g 60g 14g 18g 26g 23g 356g Carbs 14g 38g 36g 4g 86g 29g 70g 0g 44g 56g 83g 40g 41g 60g 4g 627g Fat 8g 0g 0g 1.5g 26g 0.5g 26g 22g 23g 2g 23g 10g 6g 2.5g 0.5g 129g
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Meal Page Food Calories Protein 1 33 2 svg. Egg White Oatmeal 690 97g 12 ounces orange juice 160 0g 2 slices whole wheat bread 146 6g 2 183 1 Tomato and Tuna Sandwich 294 24g 169 1 Banana Orange Smoothie 290 29.5g 1 svg. Healthy Choice Soup 110 5g 1 low fat mozzarella cheese stick 80 7g 3 66 2 Turkey and Mango Wraps 560 36g 1 cup fat free cottage cheese 160 26g 1 cup canned peaches in juice 109 2g 4 198 2 cups Frozen Citrus Dessert 296 4g 171 1 Strawberry Pineapple Shake 267 29g 175 1 cup Crunchy Snack Mix 170 4g 8 ounces fat free yogurt 130 12g 5 91 2 svg. Barbecued Chicken 460 56g 142 2 svg. Roasted Vegetables 280 4g 1 cup cooked green peas 124 8g small salad w/1 Tbsp. low calorie dressing 80 3g 6 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 1 Uncle Ben's Rice Bowl 360 17g 6 ounces light tuna in water 160 36g 5,405 454.5g Carbs 62g 36g 26g 56g 41g 20g 0.5g 102g 14g 24g 70g 36g 32g 19g 44g 54g 22g 11g 60g 4g 65g 0g 798.5g Fat 6g 0g 2g 6g 1g 2g 6g 4g 0g 0g 0g 2g 4g 0g 6g 6g 0g 3g 2g 0.5g 3g 2g 55.5g

Meal Page Food Calories Protein 1 47 2 Egg White English Muffins 728 82g 12 ounces orange juice 160 0g 8 ounces fat free yogurt 130 12g 2 183 2 svg. Spicy chicken Salad 494 48g 168 1 Fruit Smoothie 358 28g 1/2 banana 50 0g 3 63 4 svg. Chicken and Veggie Shish Kabobs 636 64g 135 1 svg. Rice Pilaf 200 6g small salad w/1 Tbsp. low calorie dressing 80 3g 4 101 2 slices Orange Cranberry Bread 216 4g 170 2 Pumpkin Smoothies 522 114g 1 kiwi fruit 50 0g 5 103 2 svg. Mexican Swiss Steak 654 66g 136 2 svg. Smothered Greens 174 18g 2 slices whole wheat bread 146 6g 6 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 1 Lean Pocket 290 12g 8 ounces fat free yogurt 130 12g 5,497 524g Carbs g 36g 19g 52g 59g 12g 80g 41g 11g 38g 150g 12g 58g 26g 26g 60g 4g 43g 19g 822g Fat 12g 0g 0g 12g 3.5g 0g 8g 1g 3g 6g 2g 0g 16g 3g 2g 2g 0.5g 7g 0g 78g
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Meal Page Food 1 8 2 svg. Eggs Benedict 16 ounces skim milk 1/2 cup Kashi cereal 1 kiwi fruit 2 189 1 svg. Chinese Chicken Salad 2 slices whole wheat bread 172 1 Fruit and Veggie Smoothie 3 85 2 svg. Italian Casserole 1 cup cooked carrots 2 slices whole wheat bread 1 cup cannes peaches in juice 4 218 2 Oatmeal Carmel Bars 173 1 Honey and Apple Shake 1/2 banana 8 ounces fat free yogurt 5 126 2 svg. Spinach Meat Loaf 155 2 Buttermilk Biscuits 1 cup cooked peas and carrots 6 1 Chocolate Crave Reload with 1 scoop Extreme Protein 1 Lean Pocket 1/2 cup fat free cottage cheese Calories 488 172 260 50 337 146 380 600 52 146 109 378 266 50 130 708 210 76 377 108 290 80 5,413 Protein 32g 17g 7g 0g 37g 6g 33g 46g 2g 6g 2g 4g 25g 0g 12g 61g 4g 4g 26g 23g 12g 13g 372g Carbs 36g 24g 7g 12g 27g 26g 65g 56g 12g 26g 24g 52g 43.5g 12g 19g 49g 24g 16g 60g 4g 43g 7g 644.5g Fat 24g 1g 3g 0g 9g 2g 2g 24g 0g 2g 0g 18g 1g 0g 0g 28g 10g 0g 2.5g 0.5g 7g 0g 134g
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Meal Page Food 1 34 2 Banana and coconut Muffins 12 ounces orange juice 3 links low fat sausage 8 ounces fat free yogurt 1 banana 2 182 2 Turkey Tortilla Roll-Ups 172 1 Morning Refresher 1 cup fat free cottage cheese 1/4 cup strawberries 3 64 2 svg. Itatlian Tuna Pasta 2 slices whole wheat bread 1 cup unsweetened applesauce 3/4 cup raw mini carrots 4 203 2 pieces Fruit Pie 169 2 Lemon Strawberry Smoothies 34 1 Banana and Coconut Muffin 5 99 2 svg. Rosemary Turkey 146 2 svg. Buttermilk Mashed Potatoes 1 cup cooked peas and carrots 8 ounces fat free yogurt 6 1 Chocolate Crave Reload with 1 scoop Extreme Protein 5 ounces chicken breast 8 ounces baked sweet potato 3/4 cup steamed cauliflower and carrots Calories 446 160 60 130 100 588 236 160 33 592 146 104 40 348 452 223 400 460 76 130 377 108 154 234 45 5,802 Protein g 0g 8g 12g 0g 36g 29g 26g 0g 52g 6g 0g 1g 6g 58g 25g 88g 12g 4g 12g 26g 23g 33g 4g 2g 513g Carbs g 36g 4g 19g 24g 82g 29g 14g 8g 78g 26g 28g 9g 64g 56g 23g 0g 104g 16g 19g 60g 4g 0g 54g 9g 812g Fat 7g 0g 1.5g 0g 0g 12g 0.5g 0g 0g 8g 2g 0.5g 0g 8g 2g 3.5g 2g 1g 0g 0g 2.5g 0.5g 3g 1g 1g 56g
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Meal Page Food Calories Protein 1 48 2 svg. Healthy pancakes 756 92g 2 Tbsp. light maple syrup 50 0g 8 ounces skim milk 86 8.5g 1/2 cup Kashi cereal 260 7g 6 ouncs orange juice 80 0g 2 182 2 svg. Chicken Salad 380 36g 178 2 svg. Red Pepper Dip with Vegetables 106 4g 181 2 Peanut Butter and Banana Shakes 526 65g 3 71 2 Club Sandwiches 496 32g 132 1 cup Canned Fruit Salad 308 6.5g 1 cup fat free cottage cheese 80 13g 3/4 cup steamed cauliflower and carrots 45 2g 4 213 2 svg. Tuxedo Brownies 382 10g 174 2 cups Hot Mocha Drink 406 58g 136 1 svg. Fruit Salad w/Honey Dressing 202 9g 5 114 2 svg. Tomato Stuffed Chicken 438 68g 156 1 Broccoli Stuffed Potato 349 13g small salad w/1 Tbsp. low calorie dressing 80 3g 6 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 1 Lunchable 340 19g 8 ounces fat free yogurt 130 12g 5,871 507g Carbs 70g 12g 12g 7g 18g 22g 21g 53g 65g 69g 7g 9g 58g 16g 42g 10g 64g 11g 60g 4g 22g 19g 671g Fat 12g 0g 0.5g 3g 0g 14g 0g 11g 15g 2g 0g 0g 14g 4g 1g 14g 5g 3g 2g 0.5g 19g 0g 121g

Meal Page Food 1 54 2 English Muffins with Ricotta Cheese 1 cup Egg Beaters 12 ounces orange juice 2 192 2 Pecan Bars 181 1 Maple Graham Shake 1 cup fat free cottage cheese 3 81 2 Chicken Quesadillas 1/2 banana 4 216 2 svg. Strawberry Shortcake 169 2 Banana Orange Smoothies 5 120 2 svg. Apricot Pork Chops 1/2 cup fat free cottage cheese 6 1 Chocolate Crave Reload with 1 scoop Extreme Protein 5 ounces chicken breast 2 ounces cooked pasta Calories 716 120 160 492 508 160 990 50 558 580 876 80 377 108 154 220 6,149 Protein 40g 24g 0g 8g 35g 26g 80g 0g 10g 59g 43g 13g 26g 23g 33g 7g 427g Carbs 94g 6g 36g 82g 74g 14g 86g 12g 82g 82g 112g 7g 60g 4g 0g 41g 792g Fat 22g 0g 0g 18g 8.5g 0g 36g 0g 20g 2g 32g 0g 2.5g 0.5g 3g 1g 222g
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Meal Page Food Calories Protein 1 41 2 svg. Potato Pancakes 346 13g 2 Tbsp. light maple syrup 50 0g 4 large egg whites 56 14g with 1 whole large egg scrambled 70 6g 1/2 cup Kashi cereal 260 7g 16 ounces skim milk 172 17g 2 185 2 Hot Ham and Cheese Sandwiches 490 47g 173 2 Grape and Orange Shakes 526 50g 133 1 svg. Fruit Coleslaw with Yogurt 110 3g 3 61 2 svg. Tortilla Soup 336 28g 6 ounces light tuna in water 160 36g 2 slices whole wheat bread 146 6g small salad w/1 Tbsp. low calorie dressing 80 3g 72 1 Fruit and Veggie Smoothie 380 33g 4 200 2 svg. Peach Sherbet 404 5g 1 Orange Reload 371 26g with 1 scoop Extreme Protein 108 23g 8 ounces fat free yogurt 130 12g 1 cup canned peaches in juice 109 2g 5 94 2 svg. Shrimp Stir-Fry 724 63g 151 1 svg. Spinach Salad 158 7g 1 cup fat free cottage cheese 160 26g 6 6 ounce grilled chicken 182 38g 7 ounce baked potato 218 4g 2 Tbsp. fat free sour cream 105 3g 171 2 Banana Frosties 656 62g 6,422 534g Carbs 63g 12g 0g 0g 7g 24g 50g 88g 23g 36g 0g 26g 11g 65g 99g 60g 4g 19g 24g 100g 20g 14g 0g 50g 22g 88g 905g Fat 5g 0g 0g 5g 3g 1g 12g 2g 1g 9g 2g 2g 3g 2g 0g 2g 0.5g 0g 0g 8g 5g 0g 3g 0g 0.5g 7g 73g
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Meal Page Food 1 46 2 svg. Breakfast Burrito 1 cup fat free cottage cheese 1/2 cup Kashi cereal 16 ounces skim milk 2 172 1 Fruit and Veggie Smoothie 185 2 Hot Ham and Cheese Sandwiches 8 ounces fat free yogurt 1 low fat mozzarella cheese stick 3 75 2 Mexican Burgers with 2 Tbsp. fat free sour cream 3/4 cup stmd cauliflower and carrots 177 2 svg. Baked Potato Skins 1 cup fat free cottage cheese 1 slice whole wheat bread 4 211 2 Honey Cookies 181 1 Maple Graham Shake 8 ounces fat free yogurt 1/2 banana 5 111 2 svg. Jerk Shrimp with Rice 150 2 svg. Hawaiian Salad 1 kiwi fruit 6 168 2 Mango Shakes 6 ounces light tuna in water 1 cup cooked rice small salad w/1 Tbsp. low calorie dressing Calories Protein Carbs Fat 652 46g 92g 10g 160 26g 14g 0g 260 7g 7g 3g 172 17g 24g 1g 380 33g 65g 2g 498 47g 50g 12g 130 12g 19g 0g 80 7g 0.5g 6g 506 33g 57g 15g 20 2g 1g 0g 45 2g 9g 0g 108 9g 18g 1g 160 26g 14g 0g 73 3g 13g 1g 210 2g 14g 16g 508 35g 74g 8.5g 130 12g 19g 0g 50 0g 12g 0g 652 54g 76g 14g 440 40g 48g 9g 50 0g 12g 0g 718 66g 112g 8g 160 36g 0g 2g 210 6g 44g 1g 80 3g 11g 3g 6,452 524g 805.5g113.5
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Meal Page Food Calories Protein 1 56 2 svg. French Toast 650 52g 2 Tbsp. light maple syrup 50 0g 1/2 cup Kashi cereal 260 7g 16 ounces skim milk 172 17g 2 193 2 Barbecue Quesadillas 664 60g 181 1 Maple Graham Shake 508 35g 1/2 banana 50 0g 3 88 2 Pizza Sandwiches 822 77g small salad w/1 Tbsp. low calorie dressing 80 3g 8 ounces fat free yogurt 130 12g 4 216 2 svg. Strawberry Shortcake 558 10g 8 ounces fat free yogurt 130 12g 169 2 Banana Orange Smoothies 580 59g 5 5 2 svg. Chicken with Garlic Sauce 788 120g 138 1 svg. Dijon Aspragus 28 3g 1 cup cooked rice 210 6g small salad w/1 Tbsp. low calorie dressing 80 3g 6 1 Chocolate Reload 377 26g with 1 scoop Extreme Protein 108 23g 1 Lean Pocket 290 12g 1 kiwi fruit 50 0g 6,455 525g Carbs 56g 12g 7g 24g 58g 74g 12g 80g 11g 19g 82g 19g 82g 14g 4g 44g 11g 60g 4g 43g 12g 709g Fat 24g 0g 3g 1g 20g 8.5g 0g 21g 3g 0g 20g 0g 2g 21g 1g 1g 3g 2.5g 0.5g 7g 0g 138.5g
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Meal Page Food Calories Protein 1 33 2 svg. Fruity Oatmeal 274 10g 7 egg whites 98 25g with 1 whole large egg scrambled 70 6g 1/2 cup Kashi cereal 260 7g 8 ounces skim milk 86 8.5g 3 links low fat sausage 60 8g 12 ounces orange juice 160 0g 2 173 2 grape and Orange Shakes 526 50g 183 2 svg. Spicy Chicken Salad 494 48g 1/2 cup fat free cottage cheese 80 13g 3 62 2 svg. Pasta and Beans 940 108g small salad w/1 Tbsp. low calorie dressing 80 3g 8 ounces fat free yogurt 130 12g 4 204 2 svg. Peach Cobbler 466 10g 172 2 svg. Morning Refresher 472 58g 174 1 svg. Munch Mix 100 2g 5 96 2 svg. Lemon Fried Chicken 330 44g 144 1 svg. Fettucini with Tomato Sauce 264 14g small salad w/1 Tbsp. low calorie dressing 80 3g 1 cup cooked peas and carrots 76 4g 2 slices whole wheat bread 146 6g 6 175 2 Tuna Melts 692 112g 2 Chocolate Reloads 754 52g with 2 scoops Extreme Protein 216 46g 6,854 649.5g Carbs 54g 0g 0g 7g 12g 4g 36g 88g 52g 7g 120g 11g 19g 100g 58g 16g 21g 48g 11g 16g 26g 49g 120g 8g 883g Fat 2g 0g 5g 3g 0.5g 1.5g 0g 2g 12g 0g 4g 3g 0g 3g 1g 3.5g 7g 2.5g 3g 0g 2g 4g 5g 1g 65g
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Meal Page Food 1 47 2 svg. Apple and Cream Cheese Bagels 1 cup Egg Beaters 1/2 cup Kashi cereal 8 ounces skim milk 2 184 2 Tomato and Mozzarella Pitas 1 cup fat free cottage cheese 171 2 Banana Frosties 3 77 2 Caesar Chicken Salad Sandwiches 8 ounces fat free yogurt 1 cup unsweetened applesauce 170 1 Pumpkin Smoothie 4 213 2 svg. Double Chocolate Bundt Cake 174 2 svg. Hot Mocha Drink 167 1 svg. Fruity Popcorn 5 102 2 svg. Chicken Tortilla 129 2 svg. Carrot Raisin Salad 6 2 Orange Rush Reloads with 2 scoops Extreme Protein Calories 872 120 260 86 522 160 656 710 130 104 261 440 406 330 836 300 742 216 7,151 Protein 51g 24g 7g 8.5g 26g 26g 62g 66g 12g 0g 28.5g 6g 58g 4g 112g 10g 52g 46g 599g Carbs 155g 6g 7g 12g 85g 14g 88g 72g 19g 28g 37.5g 86g 32g 80g 70g 70g 120g 8g 989.5g Fat 10g 0g 3g 0.5g 12g 0g 7g 16g 0g 0.5g 1g 10g 4g 1g 12g 0g 4g 1g 82g

Meal Page Food Calories Protein 1 56 2 svg. Apple and Walnut Muffins 398 8g 1 cup fat free cottage cheese 160 26g 1/2 cup Kashi cereal 260 7g 16 ounces skim milk 172 17g 2 slices turkey bacon 70 4g 2 193 2 Turkey Quesadillas 822 52g 169 2 Lemon Strawberry Smoothies 452 58g 3 83 2 Chicken and Shrimp Wraps 952 86g 20 grapes 70 0g 8 ounces fat free yogurt 130 12g 4 220 2 svg. Peach and Raspberry Pie 630 6g 1 Orange Rush Reload 371 26g with 1 scoop Extreme Protein 108 23g 5 120 2 svg. Flank Steak 510 62g 164 1 svg. Tortellini with Tomato Sauce 339 15g small salad w/1 Tbsp. low calorie dressing 80 3g 1 cup cooked peas and carrots 76 4g 6 168 2 Mango Shakes 718 66g 1 Uncle Ben's Rice Bowl 360 17g 2 ounces low fat turkey lunchmeat 60 12g 8 ounces fat free yogurt 130 12g 6,868 516g Carbs 50g 14g 7g 24g 0g 112g 56g 88g 18g 19g 112g 60g 4g 7g 46g 11g 16g 112g 65g 1g 19g 841g Fat 18g 0g 3g 1g 5g 18g 2g 28g 0g 0g 20g 2g 0.5g 24g 10g 3g 0g 8g 3g 0.5g 0g 146g
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Green Breakfast Recipes
30
Green Breakfast Recipes

Blueberry and Cottage Cheese Blintzes, 35 Morning Burritos, 39 Cornmeal Crepes, 37 Banana French Toast, 38 French Toast with Cheese, 37 Fruit and Yogurt, 32 Orange French Toast, 38 Oven French Toast, 36 Cheese Grits, 32 Banana and Coconut Muffins, 34 Oat Muffins, 36 Apple Oatmeal, 35 Egg-White Oatmeal, 33 Fruit and Nut Oatmeal, 34 Fruity Oatmeal, 33 Potato Omelet, 42 Apple Pancakes, 40 Oat and Bran Pancakes, 39 Pancakes with Orange Sauce, 41 Potato Pancakes, 41 Zucchini Quiche, 40
Sample Meals
The following are a few of the complete meals that can be found in this Green Breakfast section: 1. Fruity Oatmeal (p.33) with 7 large egg whites plus 1 large egg scrambled and 6 ounces orange juice. 2. Blueberry and Cottage Cheese Blintzes (p.35) with 3 links low-fat sausage and 8 ounces skim milk. 3. Oven French Toast (p.36) with cup fat free cottage cheese and 8 ounces skim milk. 4. Oat Muffins (p.36) with 4 large egg whites plus 1 large egg scrambled and 8 ounces skim milk. 5. Zucchini Quiche (p.40) with 8 ounces fat free yogurt and 6 ounces orange juice. 6. Pancakes with Orange Sauce (p.41) with 1 cup EggBeaters.
31
Fruit and Yogurt

Serves: 1 Ingredients 1 cup fat free plain yogurt cup pineapple chunks 1 scoop Extreme Protein vanilla powder cup low-fat granola Directions 1. Mix yogurt, pineapple, and protein powder. 2. Top with granola. Fruit and Yogurt Calories: 490 Protein: 39g Carbohydrate: 82g Fat: 3.5g To Complete Your Meal: This a well rounded meal by itself. Serves: 6
Cheese Grits
Ingredients 3 cups water cup quick-cooking grits 2 teaspoons light margarine cup shredded fat free cheddar cheese Directions 1. Bring water to a boil in a heavy saucepan. 2. Gradually stir in grits and cook, stirring constantly, until grits are creamy and thick. 3. Remove from heat and stir in margarine. 4. Transfer to a bowl and sprinkle with cheddar cheese. Serve immediately. Cheese Grits Calories: 98 Protein: 6g Carbohydrate: 17g Fat: 1g To Complete Your Meal: For a well-rounded breakfast serve Cheese Grits with 7 large egg whites and 1 large egg scrambled and 6 ounces orange juice. This meal combination will give you the following nutritional values: 346 Calories, 48g Protein, 35g Carbohydrate, 6g Fat.
Tip Prepare several boneless/skinless chicken breast halves seasoned to your liking and either pasta or rice prepared with spices or fat free sauce. Put these items in Tupperware and in your fridge. You now have low-fat, high-quality lunchtime meals for the next few days, without the hassle of daily preparation. 32
Egg-White Oatmeal
Serves: 1 Ingredients 12 egg whites cup instant oatmeal teaspoon vanilla butternut extract sucralose to taste Directions 1. In a microwave-safe bowl, mix together first three ingredients (egg whites extract) with a fork. 2. Microwave on high for 2 minutes, then beat with a fork until smooth. Microwave another 2 minutes until consistency is firm, not runny. 3. Let cool a little and add sucralose. Egg-White Oatmeal Calories: 345 Protein: 48.5g Carbohydrate: 31g Fat: 3g To Complete Your Meal: For a well-rounded breakfast serve Egg-White Oatmeal with 6 ounces orange juice. This meal combination will give you the following nutritional values: 425 Calories, 48.5g Protein, 49g Carbohydrate, 3g Fat. Serves: 4
Fruity Oatmeal
Ingredients 2 cups water teaspoon salt 1 cup rolled oats 1 cup chopped peeled peaches cup raisins teaspoon ground cinnamon cup skim milk Directions 1. Bring water and salt to boiling in a medium saucepan. 2. Stir in oats, peaches, raisins, and cinnamon. 3. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally. 4. Remove from heat. Cover and let stand for 2 minutes. 5. Divide oat mixture among 4 bowls and pour 2 tablespoons milk over each serving. Fruity Oatmeal Calories: 137 Protein: 5g Carbohydrate: 27g Fat: 1g To Complete Your Meal: For a well-rounded breakfast serve Fruity Oatmeal with 7 large egg whites and 1 large egg scrambled and 6 ounces orange juice. This meal combination will give you the following nutritional values: 385 Calories, 36g Protein, 45g Carbohydrate, 6g Fat.
Tip Myth: Wait to lift until you lose weight. Fact: Lifting weights helps burn fat, raise metabolism and fat burning capability. The more you lift, the more fat you lose!! 33
Fruit and Nut Oatmeal

Serves: 4 Ingredients 3 cups water teaspoon ground cinnamon teaspoon salt 1 cups regular rolled oats 1 small apple, chopped cup pitted whole dates, snipped 2 tablespoons sliced almonds 1 tablespoon brown sugar 2 cups skim milk Directions 1. Combine first 3 ingredients (water salt) and bring to boiling in a medium saucepan. Stir in oats. 2. Cook for 5 minutes, stirring occasionally. 3. Let stand, covered, until oatmeal reaches desired consistency. 4. Divide oatmeal among 4 bowls and top each bowl with apple, dates, almonds, and brown sugar. 5. Divide milk among bowls. Fruit and Nut Oatmeal Calories: 216 Protein: 7g Carbohydrate: 38g Fat: 4g To Complete Your Meal: For a well-rounded breakfast serve Fruit and Nut Oatmeal with 2 slices turkey bacon and 8 ounces skim milk. This meal combination will give you the following nutritional values: 372 Calories, 19.5g Protein, 50g Carbohydrate, 9.5g Fat
Banana and Coconut Muffins

Serves: 12 Ingredients 6 scoops Extreme Protein vanilla powder 1 cups all-purpose flour cup sucralose 2 teaspoons baking powder teaspoon baking soda teaspoon salt cup grated unsweetened coconut 3 ripe bananas, mashed cup light margarine, melted 1 large egg, beaten 1 tablespoon orange zest cup unsweetened orange juice Directions 1. Mix first 6 ingredients (protein powder salt) together in a large bowl. Add coconut and make a well in center of mixture. 2. Combine bananas, margarine, egg, orange zest, and juice in a separate bowl, then add to dry ingredients. Stir just until dry ingredients are moistened. 3. Spoon batter into muffin pans lined with muffin liners, filling full. 4. Bake at 375 degrees for 25 30 minutes or until lightly browned. Banana and Coconut Muffins Calories: 223 Protein: 25g Carbohydrate: 23g Fat: 3.5g To Complete Your Meal: For a well-rounded breakfast serve Banana and Coconut Muffins with 6 ounces orange juice. This meal combination will give you the following nutritional values: 303 Calories, 25g Protein, 41g Carbohydrate, 3.5g Fat.
Tip Beans are good low-fat protein choices and go great in casseroles. Beans also provide iron, folic acid, magnesium, calcium, B vitamins, and fiber.
34
Apple Oatmeal
Serves: 1 Ingredients cup diced green apple cup apple juice cup water teaspoon salt teaspoon ground cinnamon teaspoon nutmeg cup quick-cooking rolled oats, uncooked Directions 1. Combine first 6 ingredients (apple nutmeg) in a saucepan and bring to a boil. 2. Stir in oats and cook 1 minute. 3. Cover and let stand several minutes. Apple Oatmeal Calories: 178 Protein: 4.5g Carbohydrate: 36.5g Fat: 2g To Complete Your Meal: For a well-rounded breakfast serve Apple Oatmeal with 7 large egg whites and 1 large egg, scrambled and 6 ounces orange juice. This meal combination will give you the following nutritional values: 426 calories, 35.5g Protein, 54.5g Carbohydrate, 7g Fat.
Blueberry and Cottage Cheese Blintzes

Serves: 4 Ingredients 1 cup low-fat cottage cheese cup skim milk cup whole wheat flour 2 large egg whites 1 teaspoons lemon juice 1 cup whole fresh blueberries nonstick cooking spray Directions 1. Combine first 3 ingredients (cottage cheese flour) in a bowl. 2. In a separate bowl, beat egg whites until frothy but not stiff. Add to cottage cheese mixture. 3. Add lemon juice, stir, add blueberries and stir again. 4. Pour batter into a frying pan coated with nonstick spray and turn pancakes when tops begin to bubble and bottom is lightly browned. 5. Cook through, then remove from heat and divide into wedges. Blueberry and Cottage Cheese Blintzes Calories: 153 Protein: 11g Carbohydrate: 24g Fat: 1.5g To Complete Your Meal: For a well-rounded breakfast serve Blueberry and Cottage Cheese Blintzes with 3 links low-fat sausage and 8 ounces skim milk. This meal combination will give you the following nutritional values: 299 Calories, 27.5g Protein, 40g Carbohydrate, 3.5g Fat.
Tip Divide daily calories over 5 or more meals per day, 2-3 hours apart. Benefits include increased endurance, constant energy, and a constant supply of nutrients for muscle growth and repair.
35
Oven French Toast

Serves: 4 Ingredients Nonstick cooking spray 1 large egg, slightly beaten 1 large egg white, slightly beaten cup skim milk 1 teaspoon vanilla 8 (-inch-thick) slices French bread teaspoon orange zest cup orange juice 1 tablespoon honey 1 teaspoons cornstarch teaspoon ground cinnamon Directions 1. Spray a large baking sheet with nonstick cooking spray. 2. In a small bowl combine next 4 ingredients (egg vanilla). 3. Dip bread slices in egg mixture long enough to coat both sides and place on baking sheet. 4. Bake at 450 degrees for 6 minutes or until bread is lightly browned. 5. Turn bread over and bake for 5 8 minutes or until lightly browned. 6. Meanwhile, stir together last 5 ingredients (orange zest cinnamon). Cook and stir until thickened and bubbly. 7. Cook and stir 2 minutes more. 8. Serve toast with warm orange syrup. Oven French Toast Calories: 284 Protein: 11g Carbohydrate: 51g Fat: 4g To Complete Your Meal: For a well-rounded breakfast serve Oven French Toast with cup fat free cottage cheese and 8 ounces skim milk. This meal combination will give you the following nutritional values: 450 Calories, 32.5g Protein, 70g Carbohydrate, 4.5g Fat. Serves: 12
Oat Muffins
Ingredients 2 cups oat bran cup firmly packed brown sugar 2 teaspoons baking powder teaspoon salt 1 heaping teaspoon nutmeg cup skim milk 2 large egg whites, lightly beaten cup honey 2 tablespoons canola oil teaspoon vanilla Directions 1. Heat oven to 425 degrees. Line muffin pans with muffin liners. 2. Combine first 5 ingredients (oat bran nutmeg). Add next 4 ingredients (milk oil). 3. Stir in vanilla. Do not over mix. 4. Bake at 425 degrees for 15 20 minutes or until lightly browned. Oat Muffins Calories: 105 Protein: 4g Carbohydrate: 21g Fat: 3g To Complete Your Meal: For a well-rounded breakfast serve Oat Muffins with 4 large egg whites and 1 large egg, scrambled and 8 ounces skim milk. This meal combination will give you the following nutritional values: 317 Calories, 32.5g Protein, 33g Carbohydrate, 8.5g Fat.
Tip For exercise motivation keep a training log and review it periodically, exercise in a group or with a partner, when goal setting use a contract, use rewards for reaching goals, create variety and enjoyment in your routine, and combine exercise goals with a nutrition and stress management plan. 36
French Toast with Cheese

Serves: 1 Ingredients 2 large egg whites cup skim milk 1 teaspoon cinnamon 1 slice whole wheat bread 1 slice fat free cheese 1 kiwifruit, sliced Directions 1. Heat a nonstick skillet over medium heat. 2. Beat egg whites and milk in a square or rectangular container, then stir in cinnamon. 3. Soak bread in egg mixture and transfer to skillet and brown on both sides. 4. Top with cheese and cook until cheese is slightly melted. 5. Add kiwi fruit on top or on side. French Toast with Cheese Calories: 233 Protein: 23g Carbohydrate: 33g Fat: 1g To Complete Your Meal: For a well-rounded breakfast serve French Toast with Cheese with 8 ounces skim milk. This meal combination will give you the following nutritional values: 319 Calories, 31.5g Protein, 45g Carbohydrate, 1.5g Fat. Serves: 6
Cornmeal Crepes
Ingredients 1 cup all-purpose flour cup yellow cornmeal 1 tablespoon sugar 2 teaspoons baking powder 3 tablespoons grated Parmesan cheese 1 cups skim milk 2 tablespoons melted light margarine 1 large egg 2 large egg whites nonstick cooking spray Directions 1. In medium bowl, mix first 5 ingredients (flour cheese). 2. Stir in next 4 ingredients (milk egg whites) until smooth. 3. Spray a small skillet with cooking spray and heat over medium heat. 4. Spoon 3 tablespoons of batter into skillet. Cook over medium heat until bottom is light brown. 5. Turn crepe gently with spatula and cook until light brown. 6. Repeat for the rest of the batter. Cornmeal Crepes Serving Size: 2 crepes Calories: 190 Protein: 9g Carbohydrate: 29g Fat: 4g To Complete Your Meal: For a well-rounded breakfast serve Cornmeal Crepes with 3 links low-fat sausage and 8 ounces skim milk. This meal combination will give you the following nutritional values: 336 Calories, 25.5g Protein, 45g Carbohydrate, 6g Fat.
Tip Always eat breakfast ASAP after waking. You have just completed an 8-10 hour fast and your body has been depleted of nutrients and energy. Eating right away will increase metabolism (allowing you to burn more fat), increase energy throughout the day, and increase blood glucose (improving brain function). 37
Orange French Toast

Serves: 3 Ingredients cup fresh orange juice 2 large egg whites teaspoon vanilla extract 6 slices day-old French bread, cut 1-inch thick 1 tablespoon powdered sugar 1 medium orange, peeled and cut into 6 wedges Directions 1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. 2. Beat the first 3 ingredients (orange juice vanilla) together in a large bowl. 3. Dip bread slices in juice mixture on both sides and place them on the baking sheet. 4. Spoon any remaining juice mixture over the slices of bread. 5. Bake for 15 17 minutes, or until golden brown, turning once after 8 minutes. 6. Sprinkle with powdered sugar and garnish with orange wedges. Orange French Toast Serving Size: 2 slices French toast with 2 orange wedges Calories: 185 Protein: 7g Carbohydrate: 35g Fat: 2g To Complete Your Meal: For a well-rounded breakfast serve Orange French Toast with cup fat free cottage cheese and 8 ounces skim milk. This meal combination will give you the following nutritional values: 351 Calories, 28.5g Protein, 54g Carbohydrate, 2.5g Fat.
Banana French Toast

Serves: 2 Ingredients cup fat free vanilla yogurt 2 tablespoons light maple syrup 1 medium ripe banana 2 teaspoons frozen orange juice concentrate, thawed 4 slices cinnamon raisin bread 2 large egg whites cup skim milk nonstick cooking spray Directions 1. Stir yogurt and maple syrup together in a small bowl and set aside. 2. Combine banana and orange concentrate in medium bowl. Mash to a coarse paste with a fork. 3. Spread banana mixture on two bread slices. Top each with a second bread slice. Press to adhere the two slices. 4. Beat together whites and milk in a shallow bowl. 5. Spray a large skillet with nonstick cooking spray and place over medium heat. 6. Dip both sides of each sandwich in milk mixture and add to skillet. 7. Cook about 3 minutes per side, or until brown. 8. Pour maple yogurt on top of each sandwich. Banana French Toast Calories: 374 Protein: 15g Carbohydrate: 75g Fat: 1g To Complete Your Meal: For a well-rounded breakfast serve Banana French Toast with 4 large egg whites and 1 large egg, scrambled. This meal combination will give you the following nutritional values: 500 Calories, 35g Protein, 75g Carbohydrate, 6g Fat.
Tip When lifting any item, use proper lifting technique. Simply widen your stance and squat down with your weight distributed evenly on both legs. This will minimize the chance of low back and knee injury. Remember, dont save that good form for just the heavy objects. 38
Morning Burritos
Serves: 2 Ingredients large tomato, diced 1 teaspoon finely chopped fresh basil medium potato, peeled and grated 2 tablespoons chopped onion 1 teaspoon light margarine cup egg whites dash ground black pepper 2 (8-inch) flour tortillas, warmed 2 tablespoons shredded fat free cheddar cheese Directions 1. Combine tomato and basil and set aside. 2. Cook potato and onion in margarine in nonstick skillet over medium heat until golden brown and tender, stirring occasionally. 3. Add egg whites and pepper to skillet. Cook until done, stirring occasionally. Remove from heat. 4. Place half of egg mixture on each tortilla. Top with cheese and fold like a burrito. 5. Top with tomato mixture. Morning Burritos Serving Size: 1 burrito Calories: 237 Protein: 15.5g Carbohydrate: 36g Fat: 4g To Complete Your Meal: For a well-rounded breakfast serve Morning Burritos with 2 slices turkey bacon. This meal combination will give you the following nutritional values: 307 Calories, 19.5g Protein, 36g Carbohydrate, 9g Fat.
Oat and Bran Pancakes

Serves: 4 Ingredients 1 cup low-fat buttermilk cup quick-cooking rolled oats cup millers bran 1 large egg cup whole wheat flour 4 scoops Extreme Protein vanilla powder 2 teaspoons sugar teaspoon baking powder teaspoon salt Directions 1. Combine first 3 ingredients (buttermilk bran) in a large bowl. Let stand 5 minutes. 2. Add the egg and beat until well mixed. 3. In a small bowl, mix the next 5 ingredients (flour salt) until blended. Add to the bran mixture and mix until all the flour is moistened. 4. Spray a skillet with nonstick cooking spray and heat over high heat. 5. Pour about cup batter into skillet for each pancake. 6. Cook about 3 minutes, or until bubbles form on the top and the edges are dry. 7. Turn and cook the pancakes about 2 minutes more. Oat and Bran Pancakes Calories: 244 Protein: 31g Carbohydrate: 28g Fat: 3.5g To Complete Your Meal: For a well-rounded breakfast serve Healthy Pancakes with 1 tablespoon light maple syrup and 8 ounces fat free yogurt. This meal combination will give you the following nutritional values: 399 Calories, 43g Protein, 53g Carbohydrate, 3.5g Fat.
Tip Low-back Stretches: 1) Laying on back, cross one leg over hip and keep shoulders resting on the floor. 2) Laying on back, pull knees up to chest, keeping head on the floor. 39
Apple Pancakes
Serves: 6 Ingredients 4 egg whites 1 cup skim milk 1 tablespoon vegetable oil teaspoon salt 1 cup all-purpose flour 3 scoops Extreme Protein vanilla powder 4 cups sliced, peeled apples cup light maple syrup 1 teaspoon powdered sugar nonstick cooking spray Directions 1. Preheat oven to 425 degrees. Place glass (9inch) pie plate in oven while preparing batter. 2. Beat together first 4 ingredients (egg whites salt) until thoroughly combined. 3. Add flour and protein powder until smooth. 4. When oven is hot, carefully remove pie plate and coat with nonstick cooking spray. 5. Quickly pour prepared batter into hot pie plate and return to oven. Bake about 25 minutes or until golden brown. 6. Meanwhile, place apples and syrup in nonstick fry pan. Cook over medium heat, stirring frequently, until apples are just tender. 7. Sift sugar over hot pancake and cut into wedges. Place hot apple mixture over each wedge. Apple Pancakes Calories: 285 Protein: 17.5g Carbohydrate: 48.5g Fat: 3g To Complete Your Meal: For a well-rounded breakfast serve Apple Pancakes with 2 slices turkey bacon. This meal combination will give you the following nutritional values: 355 Calories, 21.5g Protein, 48.5g Carbohydrate, 8g Fat. Serves: 6
Zucchini Quiche
Ingredients cup chopped onion 1 teaspoon light margarine 2 cups (-inch slices) zucchini 3 large eggs cup fat free evaporated milk teaspoon salt teaspoon freshly ground black pepper Pinch of nutmeg cup shredded low-fat Monterey Jack cheese Pinch of paprika Directions 1. Preheat the oven to 350 degrees. Spray an 8-inch glass pie plate with nonstick cooking spray. 2. Saut onion in margarine for 2 3 minutes in a large skillet. Add zucchini and saut for 5 minutes. 3. Place zucchini mixture in pie plate. 4. Beat eggs with next 4 ingredients (milk nutmeg). Pour the egg mixture over the zucchini mixture and sprinkle with cheese and paprika. 5. Bake about 45 minutes or until edges are brown and eggs are set in the center. 6. Let cool about 5 minutes before slicing into 6 equal wedges. Zucchini Quiche Serving Size: 1 wedge Calories: 101 Protein: 8g Carbohydrate: 7g Fat: 4g To Complete Your Meal: For a well-rounded breakfast serve Zucchini Quiche with 8 ounces fat free yogurt and 6 ounces orange juice. This meal combination will give you the following nutritional values: 311 Calories, 20g Protein, 44g Carbohydrate. 4g Fat.
Tip Myth: Exercise curbs the appetite. Fact: You may be even more hungry after exercise. Make sure your post exercise meal is low in fat, high in complex carbohydrate, and high in protein so as not to off set all your hard work! 40
Potato Pancakes
Serves: 4 Ingredients 4 potatoes, peeled 1 small onion 2 eggs cup flour 1 teaspoon baking powder 1 teaspoon salt 1 pinch black pepper canola oil, for frying Directions 1. Grate potatoes and place in a colander. Rinse potatoes under cold water to remove starch and drain well. 2. Grate onions and place in a colander. Press the onions with the back of a wooden spoon to remove excess moisture. 3. In a large bowl, combine potatoes and onions. 4. Beat eggs into mixture and stir in next 4 ingredients (flour pepper). 5. Heat -inch oil in a large skillet. Add about 2 tablespoons batter and flatten with the back of a wooden spoon. 6. The flatter the pancake the crispier it will be. Brown on both sides. 7. Drain on paper towel. Keep cooked pancakes in a warm oven (about 100 degrees). Potato Pancakes Calories: 173 Protein: 6.5g Carbohydrate: 31.5g Fat: 2.5g To Complete Your Meal: For a well-rounded meal serve Potato Pancakes with 1 tablespoon light maple syrup, 4 large egg whites plus one egg scrambled, and 8 ounces skim milk. This meal combination will give you the following nutritional values: 368 Calories, 35g Protein, 43.5g Carbohydrate, 8g Fat.
Pancakes with Orange Sauce

Serves: 4 Ingredients cup whole wheat flour cup all-purpose flour 1 teaspoons baking powder teaspoon salt cup skim milk 1 tablespoon honey 1 teaspoon cooking oil 2 stiffly beaten egg whites nonstick cooking spray Orange Sauce 2 tablespoons sugar 1 tablespoon cornstarch 1 cup water 2 tablespoons frozen orange juice concentrate 1 can (11 ounces) mandarin orange sections, drained 1 tablespoon finely chopped walnuts Directions 1. Combine first 4 ingredients (whole wheat flour salt) in a large bowl. 2. Combine next 3 ingredients (milk oil) and then add to dry ingredients. Stir until just moistened. 3. Fold in egg whites. 4. Spray griddle with nonstick cooking spray. Pour about cup batter onto hot griddle and cook until brown, Turn when pancakes have bubbly surface. 5. Combine sugar and cornstarch in a medium saucepan. Stir in water and orange juice concentrate. 6. Cook and stir until thickened and bubbly. Cook and stir about 2 minutes more. 7. Stir in mandarin oranges and walnuts. 8. Pour orange sauce over pancakes. Pancakes with Orange Sauce Calories: 238 Protein: 8g Carbohydrate: 47g Fat: 2g To Complete Your Meal: For a well-rounded breakfast serve Pancakes with Orange Sauce with 1 cup Egg Beaters scrambled. This meal combination will give you the following nutritional values: 358 Calories, 32g Protein, 53g Carbohydrate, 2g Fat.
Tip
Good starchy carbohydrates include: potatoes, rice, legumes, and whole grains. 41
Potato Omelet
Serves: 4 Ingredients 2 medium baked potatoes, diced 1 medium onion, minced 1 large tomato, seeded and diced 2 tablespoons chopped fresh parsley 2 garlic cloves, minced 1 teaspoon olive oil 2 cups egg whites 2 teaspoons light margarine, divided Directions 1. Cook first 5 ingredients (potatoes garlic) in a large nonstick skillet over medium heat in oil until most of the liquid from the tomato has evaporated. 2. Transfer to a large bowl and stir in eggs. 3. Wipe out the skillet and heat for 2 minutes over medium-high heat. Add 1 teaspoon margarine and swirl skillet to distribute. 4. Add half of the egg mixture. Lift and rotate skillet so eggs are distributed evenly. As eggs set around edges, lift them to allow uncooked portions to flow under cooked portion. 5. Turn heat to low, cover and cook until top is set. 6. Invert onto a serving plate. Cut into wedges. 7. Repeat with remaining margarine and egg mixture. Potato Omelet Calories: 168 Protein: 15g Carbohydrate: 22g Fat: 2.5g To Complete Your Meal: For a well-rounded breakfast serve Potato Omelet with 8 ounces fat free yogurt and 8 ounces skim milk. This meal combination will give you the following nutritional values: 384 Calories, 35.5g Protein, 53g Carbohydrate, 3g Fat.
Tip You should wait 60-90 minutes after exercise before you eat. When food is digesting and more blood is in the vessels in the gut, exercise can increase strain on the heart, compromising oxygen and nutrient delivery to muscles. 42
Yellow Breakfast Recipes
43
Yellow Breakfast Recipes

Apple and Cream Cheese Bagels, 47 Salmon Bagel, 45 Breakfast Burrito, 46 Egg and Salsa Burritos, 49 Cheesy English Muffins, 46 Egg-White English Muffins, 47 Blueberry Wheat Muffins, 49 Bran Muffins, 48 Healthy Pancakes, 48 Oatmeal Pancakes, 50 Fruit Pudding, 45 Vegetable Quiche, 50 Herb Scones, 51
Sample Meals
The following are a few of the complete meals that can be found in this Yellow Breakfast section: 1. Salmon Bagels (p.45) with 8 ounces skim milk. 2. Breakfast Burrito (p.46) with cup fat free cottage cheese and 8 ounces skim milk. 3. Cheesy English Muffins (p.46) with 1 cup Egg Beaters. 4. Bran Muffins (p.48) with 7 large egg whites plus 1 large egg scrambled and 6 ounces orange juice. 5. Oatmeal Pancakes (p.50) with 1 tablespoon light maple syrup and 8 ounces skim Milk. 6. Vegetable Quiche (p.50) with 3 links low-fat sausage and 8 ounces skim milk.
44
Salmon Bagel
Serves: 1 Ingredients 3 ounces fat free cream cheese 1 teaspoon Worcestershire sauce 2 teaspoons lemon juice 1 teaspoon parsley 2 ounces salmon, canned 1 whole wheat bagel, halved Directions 1. Mix together first 4 ingredients (cream cheese parsley) with a fork. Mix in salmon. 2. Spread salmon mixture over bagel halves. Salmon Bagel Serving Size: 1 bagel Calories: 461 Protein: 35g Carbohydrate: 69g Fat: 7g To Complete Your Meal: For a well-rounded breakfast serve Salmon Bagels with 8 ounces skim milk. This meal combination will give you the following nutritional values: 547 Calories, 43.5g Protein, 81g Carbohydrate, 7.5g Fat. Serves: 1
Fruit Pudding
Ingredients 1 cup skim milk 1 teaspoon vanilla 1 teaspoon cinnamon 1 packet sucralose 1 large egg 1 large egg white 1 peach, chopped 1 slice whole wheat bread, torn in pieces Directions 1. Combine first 6 ingredients (milk egg white) in a 1-quart microwave-safe dish. 2. Mix in fruit and bread. Microwave on high for 5 minutes, stirring halfway through. 3. Cool about 20 minutes, cover and refrigerate. Fruit Pudding Calories: 322 Protein: 23g Carbohydrate: 40g Fat: 7g To Complete Your Meal: For a well-rounded breakfast serve Fruit Pudding with 3 links low-fat sausage. This meal combination will give you the following nutritional values: 382 Calories, 31g Protein, 44g Carbohydrate, 8.5g Fat.
Tip Its always more fun to spend time with family and friends than workout. Try to combine the two by planning family fitness days. Go for a bike ride or shoot some hoops with the kids. Also, try going on a walk with a friend. 45
Breakfast Burrito
Serves: 1 Ingredients 2 large egg whites 1 (10-inch) flour tortilla cup fat free cheddar cheese 3 tablespoons salsa Directions 1. Scramble egg whites in nonstick pan. 2. Place eggs, cheese, and salsa on tortilla and roll into burrito. Breakfast Burrito Serving Size: 1 burrito Calories: 326 Protein: 23g Carbohydrate: 46g Fat: 5g To Complete Your Meal: For a well-rounded breakfast serve Breakfast Burrito with cup fat free cottage cheese and 8 ounces skim milk. This meal combination will give you the following nutritional values: 492 Calories, 44.5g Protein, 65g Carbohydrate, 5.5g Fat.
Cheesy English Muffins

Serves: 4 Ingredients cup low-fat ricotta cheese teaspoon lime peel, finely grated 2 teaspoons lime juice 1 tablespoon sugar teaspoon ground nutmeg 4 whole wheat English muffins, split and toasted 2 whole kiwi fruit, sliced Directions 1. Combine first 5 ingredients (ricotta cheese nutmeg) in a small bowl. 2. Spread cheese mixture over English muffins. 3. Top each English muffin half with kiwi slices. Cheesy English Muffins Serving Size: 1 whole English muffin (2 halves) Calories: 246 Protein: 11g Carbohydrate: 37g Fat: 6g To Complete Your Meal: For a well-rounded breakfast serve Cheesy English Muffins with 1 cup Egg Beaters. This meal combination will give you the following nutritional values: 366 Calories, 35g Protein, 43g Carbohydrate, 6g Fat.
Tip For fluid replacement drink 2 cups of water 1 hour before exercise, 2 cups 10-15 minutes before exercise, 4-10 ounces every 15-20 minutes during exercise, 2 cups after exercise, and 2 cups for every pound lost during exercise. Drinking water helps prevent cramping. 46
Apple and Cream Cheese Bagels

Serves: 2 Ingredients 1 medium apple, cut into 16 wedges 1 teaspoon brown sugar cup fat free cream cheese 2 whole wheat bagels, split and toasted cup low-fat shredded cheddar cheese 2 slices lean Canadian bacon, sliced in strips 2 tablespoons chopped green onion Directions 1. Preheat oven to 425 degrees. 2. Coat a nonstick skillet with nonstick cooking spray and heat over medium-high heat. 3. Add apple and sugar to skillet and saut for 3 minutes. Remove from heat. 4. Spread 1 tablespoon cream cheese over each bagel half and top with apple wedges. 5. Sprinkle with cheese and bacon. 6. Bake for 5 8 minutes. 7. Remove and sprinkle with chopped green onion. Apple and Cream Cheese Bagels Serving Size: 1 whole bagel (2 halves) Calories: 436 Protein: 25.5g Carbohydrate: 77.5g Fat: 5g To Complete Your Meal: For a well-rounded breakfast serve Apple and Cream Cheese Bagels with 1 cup Egg Beaters. This meal combination will give you the following nutritional values: 556 Calories, 49.5g Protein, 83.5g Carbohydrate, 5g Fat.
Egg-White English Muffins

Serves: 1 Ingredients 1cup egg whites 1 tablespoon light margarine 1 whole wheat English muffin, split and toasted 1 small tomato, sliced cup shredded fat free cheddar cheese teaspoon chopped chives Directions 1. Scramble egg whites in margarine in nonstick skillet over medium heat. 2. Place half scrambled egg on each muffin half. Top with tomato slices, cheese, and chives. 3. Bake at 350 degrees for 5 7 minutes or until cheese is bubbly. Serve warm. Egg-White English Muffins Calories: 364 Protein: 41g Carbohydrate: 38g Fat: 6g To Complete Your Meal: For a well-rounded breakfast serve Egg-White English Muffins with 6 ounces orange juice. This meal combination will give you the following nutritional values: 444 Calories, 41g Protein, 56g Carbohydrate, 6g Fat.
Tip When eating out remember that skinless chicken breasts, red meat with excess fat trimmed, baked or broiled fish, turkey breast, and non-fried shell fish are all pretty low-fat sources of protein.
47
Bran Muffins
Serves: 12 Ingredients 1 cup whole bran cereal 1 cup skim milk cup sugar 1 slightly beaten egg cup canola oil teaspoon finely shredded lemon peel 1 cup flour cup whole wheat flour 2 teaspoons baking powder teaspoon salt nonstick cooking spray Directions 1. Combine cereal and milk in a medium bowl. Let stand 3 minutes. 2. Stir in next 4 ingredients (sugar lemon peel). Combine next 4 ingredients (flour salt) in a large bowl. 3. Add cereal mixture to dry ingredients and stir until just moistened. 4. Spray 12 muffin pan cups with nonstick cooking spray. Fill each cup about full with batter. 5. Bake at 400 degrees for 15 20 minutes or until toothpick inserted in center of muffin comes out clean. Bran Muffins Serving Size: 1 muffin Calories: 149 Protein: 4g Carbohydrate: 22g Fat: 5g To Complete Your Meal: For a well-rounded breakfast serve Bran Muffins with 7 large egg whites plus 1 egg scrambled and 6 ounces orange juice. This meal combination will give you the following nutritional values: 397 Calories, 35g Protein, 40g Carbohydrate, 10g Fat. Serves: 1
Healthy Pancakes
Ingredients cup fat free cottage cheese 6 large egg whites 1 whole large egg 1 packet instant oatmeal cinnamon, vanilla, nutmeg, or other extract to taste 1 cup fresh strawberries, blueberries, or banana nonstick cooking spray Directions 1. Mix first 5 ingredients (cottage cheese extracts) in blender until smooth. 2. Coat griddle with nonstick cooking spray and bring to medium-high heat. 3. Pour blender ingredients onto hot griddle; turn over when edges appear brown. 4. Top with fresh fruit. Healthy Pancakes Calories: 378 Protein: 46g Carbohydrate: 35g Fat: 6g To Complete Your Meal: For a well-rounded breakfast serve Healthy Pancakes with 6 ounces orange juice. This meal combination will give you the following nutritional values: 458 Calories, 46g Protein, 53g Carbohydrate, 6g Fat.
Tip Weight training has been shown to have an aerobic component and also reduces resting blood pressure.
48
Egg and Salsa Burrito

Serves: 4 Ingredients 4 large eggs 2 tablespoons frozen corn 1 tablespoon skim milk 2 tablespoons diced green peppers cup minced onions 1 tablespoon diced tomatoes 1 teaspoon mustard teaspoon granulated garlic teaspoon hot pepper sauce 4 (8-inch) flour tortillas cup salsa Directions 1. Preheat oven to 350 degrees. 2. Combine first 9 ingredients (eggs hot pepper sauce) in a large bowl until smooth. 3. Lightly oil a 9-inch square baking dish. Pour egg mixture into dish and cover with foil. 4. Bake for 20 25 minutes or until eggs are set and cooked thoroughly. 5. Wrap tortillas with paper towel and microwave for 20 seconds or until warm. 6. Cut baked egg mixture into 4 equal pieces and place onto each tortilla. 7. Roll into a burrito and top with salsa. Egg and Salsa Burritos Serving Size: 1 burrito Calories: 208 Protein: 10g Carbohydrate: 24g Fat: 8g To Complete Your Meal: For a well-rounded breakfast serve Egg and Salsa Burritos with cup cottage cheese and 8 ounces skim milk. This meal combination will give you the following nutritional values: 374 Calories, 31.5g Protein, 43g Carbohydrate, 8.5g Fat.
Blueberry Wheat Muffins

Serves: 12 Ingredients 2 cups whole wheat flour 1 teaspoon baking soda 1 cups low-fat buttermilk 2 lightly beaten egg whites 1/3 cup canola oil cup honey 1 cup fresh or frozen blueberries Directions 1. Preheat oven to 350 degrees. 2. Line 12 muffin cups with muffin liners. 3. Sift together flour and baking soda. 4. Whisk together next 4 ingredients (buttermilk honey) in a separate bowl until creamy. Stir in blueberries. 5. Combine wet and dry ingredients, fold together until just moistened. 6. Pour into muffin cups and bake for 30 35 minutes. Blueberry Wheat Muffins Serving Size: 1 muffin Calories: 185 Protein: 4g Carbohydrate: 29g Fat: 7g To Complete Your Meal: For a well-rounded breakfast serve Blueberry Wheat Muffins with 1 cup Egg Beaters and 6 ounces orange juice. This meal combination will give you the following nutritional values: 385 Calories, 28g Protein, 71g Carbohydrate, 7g Fat.
Tip People who consume 5 servings of fruits and vegetables every day generally have a lower risk of heart disease, cancer, and other chronic diseases.
49
Oatmeal Pancakes
Serves: 3 Ingredients cup uncooked old-fashioned oats cup fat free plain yogurt cup skim milk 2 egg whites, beaten 1 tablespoon canola oil 2 tablespoons packed brown sugar teaspoon salt 1teaspoon cinnamon 1 teaspoon baking powder 1 cup flour 1 scoop Extreme Protein vanilla powder Directions 1. Combine first 3 ingredients (oats milk) in a medium bowl. Set aside for 15 20 minutes so oatmeal will soften. 2. When oatmeal is through softening, beat in the egg and oil. Mix well. Add the next 3 ingredients (sugar cinnamon). Then add next 3 ingredients (baking powder protein powder). Mix well. 3. Heat a lightly oiled or nonstick griddle over medium-high heat. Pour about cup batter onto griddle for each pancake. 4. Turn when the tops are bubbly and the edges look cooked. Turn only once. Oatmeal Pancakes Serving Size: 2 pancakes Calories: 439 Protein: 38g Carbohydrate: 61g Fat: 7g To Complete Your Meal: For a well-rounded breakfast serve Oatmeal Pancakes with 1 tablespoon light maple syrup and 8 ounces skim milk. This meal combination will give you the following nutritional values: 550 Calories, 46.5g Protein, 79g Carbohydrate, 7.5g Fat. Serves: 8
Vegetable Quiche
Ingredients 1 (9-inch) unbaked pie crust 1 cup chopped onion 1 cup thinly sliced zucchini cup diced green bell pepper 1 tablespoon light margarine 1 cup egg whites 1 cup skim milk teaspoon dried oregano teaspoon dried basil Directions 1. Poke bottom of pie crust with fork several times. Bake at 450 degrees for 5 minutes and set aside. 2. Stir-fry onion, zucchini, and pepper in margarine in skillet over medium heat for 3 5 minutes or until tender. Spoon into pie crust. 3. Combine next 4 ingredients (egg whites basil). Pour over vegetables in pie crust. 4. Cover edges of crust with foil to prevent burning. Bake at 350 degrees for 45 50 minutes or until knife inserted in center of quiche comes out clean. 5. Let stand 10 minutes. Then cut into 8 equal slices. Vegetable Quiche Serving Size: 1 slice Calories: 130 Protein: 6g Carbohydrate: 13.5g Fat: 6g To Complete Your Meal: For a well-rounded breakfast serve Vegetable Quiche with 3 links low-fat sausage and 8 ounces skim milk. This meal combination will give you the following nutritional values: 276 Calories, 22.5g Protein, 29.5g Carbohydrate, 8g Fat.
Tip It has always been my thought that the most important single ingredient to success in athletics or life is discipline. My definition of the word is as follows: do what has to be done, when it has to be done, as well as it can be done, and do it that way all the time. 50 -Coach Bob Knight
Herb Scones
Serves: 8 Ingredients 2 cups flour cup chopped fresh parsley 1 tablespoon sugar 1 teaspoon ground thyme 3 teaspoons baking powder teaspoon dried rosemary teaspoon salt 1/3 cup light margarine cup skim milk 1 slightly beaten large egg Directions 1. Preheat oven to 400 degrees. Lightly grease cookie sheet. 2. Combine first 7 ingredients (flour salt) in a large bowl and mix well. 3. Cut margarine into mixture with fork until mixture resembles coarse crumbs. 4. Stir in milk and egg until just moistened. 5. Gently knead dough 10 times on a lightly floured surface. 6. Roll dough into a 6-inch round on cookie sheet and cut into 8 wedges. Separate wedges slightly. 7. Bake for 15 20 minutes or until golden. Herb Scones Serving Size: 1 scone Calories: 168 Protein: 5g Carbohydrate: 27g Fat: 4.5g To Complete Your Meal: For a well-rounded breakfast serve Herb Scones with 7 large egg whites plus 1 large egg scrambled and 6 ounces orange juice. This meal combination will give you the following nutritional values: 416 Calories, 36g Protein, 45g Carbohydrate, 9.5g Fat.
Tip B vitamins are essential for your bodys Production of energy and help you cope with stress. If you suffer from fatigue and mental fuzziness even after a full nights sleep, try eating more Bvitamin-rich foods such as avocados, barley, lentils, and salmon. 51
Red Breakfast Recipes
52
Red Breakfast Recipes

Eggs Benedict, 58 English Muffins with Ricotta Cheese, 54 French Toast, 56 Granola, 55 Apple and Walnut Muffins, 56 Baked Ham and Cheese Omelet, 55 Baked Mushroom Omelet, 54 Baked Omelet Squares, 57 Pimento Omelet, 58 Ham and Egg Pockets, 57
Sample Meals
The following are a few of the complete meals that can be found in this Red Breakfast section: 1. English Muffins with Ricotta Cheese (p.54) with 1 cup Egg beaters and 6 ounces orange juice. 2. Baked Mushroom Omelet (p.54) with plain bagel and 6 ounces orange juice. 3. French Toast (p.56) with 1 tablespoon light maple syrup and 8 ounces skim milk. 4. Apple and Walnut Muffins (p.56) with cup cottage cheese, 2 slices turkey bacon, and 8 ounces skim milk. 5. Baked Omelet Squares (p.57) with 8 ounces fat free yogurt and 6 ounces orange juice. 6. Pimento Omelet (p.58) with 6 ounces orange juice.
53
English Muffins with Ricotta Cheese

Serves: 1 Ingredients cup part skim ricotta cheese 1 whole wheat English muffin, toasted cup unsweetened applesauce teaspoon cinnamon Directions 1. Spoon ricotta cheese over English muffin. 2. Top with applesauce and sprinkle with cinnamon. English Muffin with Ricotta Cheese Serving Size: 1 muffin Calories: 358 Protein: 20g Carbohydrate: 47g Fat: 11g To Complete Your Meal: For a well-rounded breakfast serve English Muffin with Ricotta Cheese with 1 cup Egg Beaters and 6 ounces orange juice. This meal combination will give you the following nutritional values: 558 Calories, 44g Protein, 71g Carbohydrate, 11g Fat.
Baked Mushroom Omelet

Serves: 2 Ingredients 4 large eggs, beaten 2 tablespoons skim milk dash of salt dash of pepper cup shredded fat free cheddar cheese cup sliced mushrooms Directions 1. Preheat oven to 350 degrees. Butter a casserole dish and set aside. 2. In a medium bowl, combine all ingredients and mix well. 3. Pour egg mixture into casserole dish and bake for 30 minutes or until a toothpick inserted in center comes out clean. Baked Mushroom Omelet Calories: 195 Protein: 19g Carbohydrate: 4g Fat: 10.5g To complete Your Meal: For a well-rounded breakfast serve Baked Mushroom Omelet with plain bagel and 6 ounces orange juice. This meal combination will give you the following nutritional values: 347 Calories, 21.5g Protein, 36.5g carbohydrate, 11g Fat.
Tip Orange juice contains 100% of your RDA of vitamin C in 8 ounces. It is also a good source of folic acid and fiber. Orange juice may help in the fight against high blood pressure, stroke, breast cancer, heart diseases, and osteoporosis. 54
Granola
Serves: 5 Ingredients 2 cups rolled old-fashioned oats cup packed brown sugar 2 scoops Extreme Protein vanilla powder cup canola oil cup water Directions 1. Preheat oven to 300 degrees. 2. In a large bowl, combine the first 3 ingredients (oats protein powder). 3. Combine the oil and water, then mix well with oats. 4. Spread in a large pan and bake for 10 minutes. 5. Stir to allow even toasting, then bake for 10 more minutes. Let cool. 6. Store in airtight container. Granola Serving Size: cup Calories: 362 Protein: 20g Carbohydrate: 50g Fat: 10g To Complete Your Meal: For a well-rounded breakfast serve Granola with 8 ounces skim milk. This meal combination will give you the following nutritional values: 448 Calories, 28.5g Protein, 62g Carbohydrate, 10.5g Fat.
Baked Ham and Cheese Omelet

Serves: 2 Ingredients 4 large eggs cup skim milk 1.5 ounces chopped lean ham cup reduced fat cheddar cheese cup reduced fat Swiss cheese Directions 1. Preheat oven to 350 degrees. 2. Combine eggs and milk in a small bowl. 3. Stir in ham and cheeses, mix well. 4. Pour into a lightly greased 8 x 8-inch baking dish. 5. Bake uncovered for 40 45 minutes or until top is golden. Baked Ham and Cheese Omelet Calories: 253 Protein: 29g Carbohydrate: 6g Fat: 12g To Complete Your Meal: For a well-rounded breakfast serve Baked Ham and Cheese Omelet with 1 slice whole wheat toast and 6 ounces orange juice. This meal combination will give you the following nutritional values: 406 Calories, 32g Protein, 37g Carbohydrate, 13g Fat.
Tip Youre never too old to workout. Older individuals respond well to strength training and can maintain increases in muscular strength just as well as their younger counterparts.
55
French Toast
Serves: 1 Ingredients 2 egg whites, beaten cup low-fat milk salt and pepper as desired 2 slices whole grain bread 1 slice low-fat cheese Directions 1. Beat the eggs and milk. 2. Add the salt and pepper, mix well. 3. Heat a nonstick skillet over medium heat. 4. Soak the bread in the egg mixture and place in skillet. 5. Cook until golden turning once. Repeat for the other slice of bread. 6. Sandwich the cheese between the two slices of French toast. French Toast with Cheese Serving Size: 1 sandwich Calories: 325 Protein: 26g Carbohydrate: 28g Fat: 12g To Complete Your Meal: For a well-rounded breakfast serve French Toast with Cheese with 1 tablespoon light maple syrup and 8 ounces skim milk. This meal combination will give you the following nutritional values: 436 Calories, 34.5g Protein, 46g Carbohydrate, 12.5g Fat.
Apple and Walnut Muffins

Serves: 12 Ingredients 2 medium apples 2 cups flour 1 teaspoon baking powder 1 teaspoon ground cinnamon teaspoon ground nutmeg teaspoon salt 2 large eggs cup apple juice concentrate cup light margarine 1 teaspoon vanilla cup walnuts Directions 1. Preheat oven to 350 degrees. 2. Core, peel and chop apples. 3. Line 12 muffin cups with muffin liners. 4. Combine next 5 ingredients (flour salt) in a medium bowl. 5. In a small bowl, combine next 4 ingredients (eggs vanilla). 6. Add liquid ingredients to dry ingredients and mix until dry ingredients are just moistened. 7. Stir in chopped apple and walnuts. 8. Spoon batter into muffin cups (about full). 9. Bake for 25 minutes or until golden. 10. Let stand in pan on wire rack for 5 minutes. 11. Remove from pan to serve. Apple and Walnut Muffins Serving Size: 1 muffin Calories: 199 Protein: 4g Carbohydrate: 25g Fat: 9g To Complete Your Meal: For a well-rounded breakfast serve Apple and Walnut Muffins with cup cottage cheese, 2 slices turkey bacon, and 8 ounces skim milk. This meal combination will give you the following nutritional values: 435 Calories, 29.5g Protein, 44g Carbohydrate, 14.5g Fat.
Tip Trans fatty acids, found in fast food, baked goods, and processed foods, may contribute to heart disease. Just a 2% increase in trans fatty acid intake causes a 25% jump in the risk of heart disease. 56
Ham and Egg Pockets

Serves: 6 Ingredients 2 tablespoons light margarine cup chopped green pepper 1 small tomato, chopped 1 cup lean ham, chopped 8 large eggs 1 teaspoon Worcestershire sauce teaspoon salt 3 pita breads, cut in half to form pockets Directions 1. Melt margarine in a skillet over medium heat. 2. Saut next 3 ingredients (pepper ham) in margarine for about 3 minutes. Remove from skillet and set aside. 3. In a small bowl, combine next 3 ingredients (eggs salt). Pour into skillet and cook for 3 5 minutes or until eggs are thick throughout but still moist. 4. Gently stir in ham mixture and spoon into pita bread halves. Ham and Egg Pockets Serving Size: 1 pocket Calories: 228 Protein: 15g Carbohydrate: 19g Fat: 10g To Complete Your Meal: For a well-rounded breakfast serve Ham and Egg Pockets with 3 links low-fat sausage and 8 ounces skim milk. This meal combination will give you the following nutritional values: 374 Calories, 31.5g Protein, 35g Carbohydrate, 12g Fat.
Baked Omelet Squares

Serves: 4 Ingredients Nonstick cooking spray 6 large eggs, separated teaspoon onion powder teaspoon salt teaspoon pepper, divided 1 can (14.5 ounces) stewed tomatoes, cut up medium zucchini, quartered lengthwise and sliced (about cup) Directions 1. Spray an 8 x 8-inch square baking dish with cooking spray. 2. Combine egg yolks, onion powder, salt, and teaspoon pepper in a medium bowl. Mix until thick and lemon colored. 3. In a small bowl, beat egg whites until soft peaks form (tips fold over) and fold into egg yolk mixture. 4. Pour egg mixture into baking dish and bake at 350 degrees for 22 25 minutes or until toothpick inserted in center comes out clean. 5. Meanwhile combine the undrained tomatoes, zucchini, and the rest of the pepper in a medium saucepan. 6. Bring to boiling. Reduce heat. 7. Cover and simmer about 5 minutes or until zucchini is tender. 8. Then simmer uncovered for 10 12 minutes more or until desired consistency. 9. Top omelet squares with tomato sauce. Baked Omelet Squares Calories: 149 Protein: 10g Carbohydrate: 7g Fat: 9g To Complete Your Meal: For a well-rounded breakfast serve Baked Omelet Squares with 8 ounces fat free yogurt and 6 ounces orange juice. This meal combination will give you the following nutritional values: 359 Calories, 22g Protein, 44g Carbohydrate, 9g Fat.
Tip After you have cooked a meal and have leftovers, dont worry about letting the food cool before storing it in the refrigerator or freezer. Leaving it out will only give harmful bacteria a chance to grow. Place leftovers in small batches. Dont eat foods left in the refrigerator for more than 4-5 days. 57
Eggs Benedict
Serves: 4 Ingredients cup plain fat free yogurt cup Miracle Whip 2 teaspoons skim milk teaspoon dry mustard dash ground red pepper nonstick cooking spray 4 large eggs 4 ounces Canadian-style bacon (4 slices) 2 English muffins, split and toasted Directions 1. Combine first 5 ingredients (yogurt red pepper) in a small sauce pan and set aside. 2. Spray a skillet with nonstick cooking spray. Fill skillet halfway will water. 3. Bring to a boil, then reduce heat to simmering. 4. Break 1 egg into a small dish and slide egg into water. Repeat with remaining eggs. 5. Simmer, uncovered, for 3 5 minutes or until eggs are soft-cooked. 6. In a large skillet brown bacon over medium heat for 3 minutes or until lightly brown on each side. Cover and keep warm. 7. Cook and stir saucepan with yogurt mixture until just heated through. Do not boil. 8. Top each muffin half with 1 slice bacon, 1 egg, and sauce mixture. Eggs Benedict Serving Size: 1 muffin half Calories: 244 Protein: 16g Carbohydrate: 18g Fat: 12g To Complete Your Meal: For a well-rounded breakfast serve Eggs Benedict with 8 ounces skim milk. This meal combination will give you the following nutritional values: 330 Calories, 24.5g Protein, 30g Carbohydrate, 12.5g Fat. Serves: 4
Pimento Omelet
Ingredients 1 (10-ounce) package frozen spinach, thawed and dry 1 cup chopped pimentos 1 teaspoon ground thyme cup shopped scallions 1 teaspoon olive oil 2 tablespoons shredded part skim mozzarella cheese 2 cups egg whites 2 teaspoons light margarine cup diced tomatoes Directions 1. Chop spinach and place in a medium bowl. Add pimentos and thyme. 2. In a large nonstick pan saut scallions over medium heat until soft, about 5 minutes. 3. Add spinach mixture and warm through. 4. Return spinach and scallion mixture to bowl and add cheese, set aside. 5. Whisk together eggs in a medium bowl. 6. Heat pan over medium-high heat for about 2 minutes. Add 1 teaspoon margarine and swirl to cover pan. 7. Add half eggs. Lift and rotate so the eggs are distributed evenly. 8. As eggs cook, lift edges to allow uncooked portions to run under cooked portions. 9. After about 2 3 minutes, spread half the spinach mixture over eggs. 10. Fold omelet in half, cut in half and transfer to plates. 11. Repeat with remaining eggs and spinach. 12. Top omelets with tomatoes. Pimento Omelet Calories: 234 Protein: 22g Carbohydrate: 7.5g Fat: 13g To Complete Your Meal: For a well-rounded breakfast serve Pimento Omelets with 6 ounces orange juice. This meal combination will give you the following nutritional values: 314 Calories, 22g Protein, 25.5g Carbohydrate, 13g Fat.
Tip The yolks of eggs contain precious vitamins, minerals and nutrients. So dont forget to ad a yolk or two to your scrambled egg whites.
58
Green Lunch Recipes
59
Green Lunch Recipes

Tuna Burgers, 65 Cheese and Tortilla Casserole, 65 Macaroni and Cheese Casserole, 67 Cajun Shrimp Chowder, 64 Italian Tuna Pasta, 64 Pasta and Beans, 62 Turkey and Cucumber Pita, 61 Tuna Puffs, 62 Turkey Dips Sandwiches, 63 Turkey and Mango Sandwiches, 66 Chicken and Veggie Shish Kabobs, 63 Tortilla Soup, 61 Vegetable Soup, 66
Sample Meals
The following are a few of the complete meals that can be found in this Green Lunch section: 1. Tortilla Soup (p.61) with 3 ounce can light tuna in water and 2 slices whole wheat bread. 2. Tuna Puffs (p.62) with 8.4 ounces Healthy Choice broccoli cheese soup and a small salad with 1 tablespoon low calorie dressing. 3. Turkey Dip Sandwiches (p.63) with cup cottage cheese. 4. 2 servings Chicken and Veggie Shish Kabobs (p.63) with serving rice pilaf (p.135) 5. Tuna Burgers (p.65) with 1 serving carrot raisin salad (p.129). 6. Macaroni and Cheese Casserole (p.67) with 2 ounces low-fat turkey lunchmeat.
60
Turkey and Cucumber Pita

Serves: 1 Ingredients 1 whole wheat pita bread (6 inches) 4 slices deli-thin roasted turkey breast lunchmeat 2 tablespoons alfalfa sprouts 2 slices tomato 2 slices cucumber 1 tablespoon fat free ranch dressing Directions 1. Fill pita bread with next 4 ingredients (turkey lunchmeat cucumber). 2. Drizzle sandwich with dressing. Turkey and Cucumber Pita Serving Size: 1 sandwich Calories: 250 Protein: 15g Carbohydrate: 45g Fat: 2g To Complete Your Meal: For a well-rounded lunch serve Turkey and Cucumber Pita with 1 serving Broccoli and Cheddar Bake (p.146). This meal combination will give you the following nutritional values: 361 Calories, 26.5g Protein, 54g Carbohydrate, 3.5g Fat. Serves: 6
Tortilla Soup
Ingredients 1 (10-ounce) can Rotel diced tomatoes with green chilies 3 (10.75-ounce) cans chicken with rice soup 2 cups crumbled tortilla chips 1 cups shredded fat free cheddar cheese Directions 1. In medium sauce pan, combine tomatoes and soup. Bring to a boil, then reduce heat and simmer for 10 minutes. 2. Place cup chips in bottom of each bowl. Ladle soup over chips and top with cheese. Tortilla Soup Calories: 168 Protein: 14g Carbohydrate: 18g Fat: 4.5g To Complete Your Meal: For a well-rounded lunch serve Tortilla Soup with 3-ounce can light tuna in water and 2 slices whole wheat bread. This meal combination will give you the following nutritional values: 394 Calories, 38g Protein, 44g Carbohydrate, 7.5g Fat.
Tip Train intensively and periodically increase the weight you are lifting to increase your metabolism.
61
Tuna Puffs
Serves: 6 Ingredients 2 (6-ounce) cans light tuna in water, drained 1 teaspoons mustard teaspoon Worcestershire sauce cup fat free Miracle Whip 2 teaspoons grated onion 4 tablespoons canned green chilies 3 hamburger buns 6 large tomato slices 1 cup fat free mozzarella cheese Directions 1. Mix first six ingredients (tuna green chilies) and pile onto bun halves. 2. Top each with a tomato slice and sprinkle with cheese. 3. Broil in oven 4 inches from heat source until cheese browns and puffs. Tuna Puffs Serving Size: 1 puff Calories: 171 Protein: 22.5g Carbohydrate: 15g Fat: 2g To Complete Your Meal: For a well-rounded lunch serve Tuna Puffs with 8.4 ounces Healthy Choice broccoli cheese soup and a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 361 Calories, 30.5g Protein, 46g Carbohydrate, 7g Fat.
Pasta and Beans

Serves: 5 Ingredients 8 ounces uncooked pasta shells 1 (12-ounce) jar salsa 1 (11-ounce) can corn 1 (15-ounce) can black beans, drained Directions 1. Cook pasta according to directions on package. 2. In a large pot, combine next 3 ingredients (salsa beans) and heat through. 3. Add the cooked and drained pasta to the beans and mix well. Pasta and Beans Calories: 470 Protein: 54g Carbohydrate: 60g Fat: 2g To Complete Your Meal: This recipe is a well-rounded meal by itself.
Tip Avoid over-consumption of carbonated beverages, even calorie-free sodas, because they can cause bloating and water retention.
62
Turkey Dips Sandwiches

Serves: 4 Ingredients 4 ounces turkey lunchmeat slices 4 (6-inch) French rolls 4 ounces shredded fat free mozzarella cheese 1 package as jus gravy mix Directions 1. Preheat oven to 400 degrees. 2. Cut French rolls lengthwise and place 1 ounce turkey and 1 ounce mozzarella cheese on each roll. 3. Wrap each French roll in foil and heat in oven for 10 minutes. 4. Mix au jus mix according to directions on package. Turkey Dips Sandwiches Serving Size: 1 sandwich with cup au jus gravy. Calories: 286 Protein: 20.5g Calories: 43g Fat: 3g To Complete Your Meal: For a well-rounded lunch serve Turkey Dips Sandwiches with cup cottage cheese and cup canned pineapple in own juice. This meal combination will give you the following nutritional values: 422 Calories, 42.5g Protein, 86g Carbohydrate, 3g Fat.
Chicken and Veggie Shish Kabobs

Serves: 4 Ingredients 1 medium onion 1 red pepper, cut into 2-inch strips 1 zucchini, cut into 1-inch segments 6-8 new potatoes 2 boneless chicken breasts, cut into 1-inch pieces Directions 1. Arrange vegetables and chicken on skewers, alternating. 2. Grill over medium heat until chicken is cooked. 3. NOTE: If new potatoes are large, boil them for 5 10 minutes and allow to cool before skewering and grilling. Chicken and Veggie Shish Kabobs Serving Size: 1 skewer Calories: 159 Protein: 16g Carbohydrate: 20g Fat: 2g To Complete Your Meal: For a well-rounded lunch serve 2 Chicken and Veggie Shish Kabobs with serving rice pilaf (p.135). This meal combination will give you the following nutritional values: 418 Calories, 34.5g Protein, 60.5g Carbohydrate, 4g fat.
Tip
Commitment requires that you know your goal, and you keep your eyes on the prize.
63
Italian Tuna Pasta

Serves: 4 Ingredients 6 ounces dry vegetable pasta spirals 1 cup chopped broccoli florets cup spicy fat free cheese 1 cup canned white tuna in water, drained 1 large tomato, chopped 1 teaspoon Italian seasoning cup chopped onions cup fat free dressing scallions for garnish, sliced long Directions 1. Cook pasta according to directions on package, then drain and cool. 2. Steam broccoli and cool. 3. In a large bowl, combine next 3 ingredients (broccoli tuna) and pasta. 4. Add next 4 ingredients (tomato dressing) and mix well. 5. Transfer to 4 bowls and garnish with scallions. Tuna Primavera Calories: 296 Protein: 26g Carbohydrate: 39g Fat: 4g To Complete Your Meal: For a well-rounded lunch serve Italian Tuna Pasta with 1 slice whole wheat toast. This meal combination will give you the following nutritional values: 369 Calories, 32g Protein, 52g Carbohydrate, 5g Fat.
Cajun Shrimp Chowder

Serves: 4 Ingredients 4 cups skim milk 2 cups diced and peeled potatoes 1 teaspoon Cajun seasoning teaspoon salt teaspoon pepper 2 cans cream-style corn 1 pound large shrimp, peeled and deveined Directions 1. Combine the first 5 ingredients (milk pepper) in a Dutch oven and bring to a boil. 2. Reduce heat and simmer for 10 minutes, stirring occasionally. 3. Add the corn and bring to a boil. 4. Add the shrimp and cook for 2 minutes or until shrimp turn opaque and cooked throughout. Cajun Shrimp Chowder Calories: 418 Protein: 37g Carbohydrate: 8g Fat: 3g To Complete Your Meal: For a well-rounded lunch serve Cajun Shrimp Chowder with a small salad and 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 498 Calories, 40g Protein, 19g Carbohydrate, 6g Fat.
Tip Ingesting carbohydrate and protein immediately following your workout may aid in muscle growth and recovery.
64
Cheese and Tortilla Casserole

Serves: 4 Ingredients 1 cups fat free cottage cheese cup canned corn, drained teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon chili powder 1 (4-ounce) can diced green chilies, drained 2 cups salsa 8 corn tortillas 1 (16-ounce) can refried beans cup shredded fat free cheddar cheese Directions 1. Mix first 6 ingredients (cottage cheese green chilies) in a medium bowl. 2. Spray a 9-inch square baking dish with nonstick cooking spray and layer with 1 cup salsa. 3. Place 4 tortillas evenly over salsa. Then layer with beans. Then layer with 4 more tortillas. 4. Spread the cheese mixture evenly over tortillas and top with remaining salsa. 5. Sprinkle with cheese. 6. Cover with foil and bake for 40 minutes at 350 degrees. Cheese and Tortilla Casserole Calories: 389 Protein: 28g Carbohydrate: 65g Fat: 3g To Complete Your Meal: For a well-rounded lunch serve Cheese and Tortilla Casserole with 3 ounces light tuna in water. This meal combination will give you the following nutritional values: 469 Calories, 46g Protein, 65g Carbohydrate, 4g Fat. Serves: 2
Tuna Burgers
Ingredients 1 (6.5-ounce) can white tuna in water, drained 1 jumbo egg white 1 rounded tablespoon pancake mix 2 tablespoons imitation bacon bits 1 tablespoon chopped onion 1 slice fat free cheese 2 wheat hamburger buns nonstick cooking spray Directions 1. In a bowl, combine first 5 ingredients (tuna onion). Mix with a fork. 2. Form into 2 3-inch patties. 3. Coat a nonstick skillet with cooking spray and grill both sides of each patty over medium heat. 4. When sides begin to brown and crust, add half a slice of cheese to each patty. Cover skillet to allow cheese to melt. 5. Serve on hamburger buns. Tuna Burgers Serving Size: 1 burger Calories: 178 Protein: 24g Carbohydrate: 16g Fat: 2g To Complete Your Meal: For a well-rounded lunch serve Tuna Burgers with 1 serving Carrot Raisin Salad (p.129). This meal combination will give you the following nutritional values: 328 Calories, 29g Protein, 51g Carbohydrate, 2g Fat.
Tip Performing a cool down after a workout is very important. Because blood accumulates in the extremities, moving muscles will help squeeze the blood back to the heart. Cycling or walking for 5-10 minutes at the end of a workout will help to eliminate soreness. 65
Turkey and Mango Sandwiches

Serves: 4 Ingredients 1 large lime cup light Miracle Whip 3 tablespoons mango chutney, chopped teaspoon curry powder teaspoon paprika 4 large flour tortillas 1 medium cucumber, peeled and thinly sliced 8 ounces thinly sliced turkey breast lunchmeat 1 medium mango, peeled and finely chopped 6 large green-leaf-lettuce leaves Directions 1. Grate teaspoon peel and squeeze 1 tablespoon juice from lime. 2. In a small bowl, combine lime peel, lime juice, Miracle Whip, chutney, curry, and paprika. 3. Spread Miracle Whip mixture on tortillas and top with next 4 ingredients (cucumber lettuce). 4. Roll jell-roll fashion. 5. Wrap in plastic wrap and refrigerate for 2 to 4 hours to allow flavor to develop. Turkey and Mango Sandwiches Serving Size: 1 wrap Calories: 280 Protein: 18g Carbohydrate: 51g Fat: 2g To complete Your Meal: For a well-rounded lunch serve Turkey and Mango Sandwiches with cup fat free cottage cheese. This meal combination will give you the following nutritional values: 360 Calories, 31g Protein, 58g Carbohydrate, 2g Fat. Serves: 6
Vegetable Soup
Ingredients 2 cups water, divided 1 tablespoons dry pinto beans 1 quart chicken broth 2 tablespoons dry lentils cup pearled barley cup onions, diced cup carrots, diced cup celery, diced cup white potatoes, peeled and cubed 1 tablespoon tomato paste teaspoon white pepper cup frozen corn cup frozen cut green beans Directions 1. Soak beans in 1 cup water overnight in refrigerator. 2. Discard the water and rinse beans. 3. Bring 1 cups water and chicken broth to boiling in a large sauce pan. 4. Add pinto beans and next 8 ingredients (lentils white pepper). Cover and simmer for 20 minutes. 5. Add corn and green beans and simmer, covered, for 15 minutes. Vegetable Soup Serving Size: 1 cup Calories: 122 Protein: 8g Carbohydrate: 21g Fat: 1.5g To Complete Your Meal: For a well-rounded lunch serve Vegetable Soup with 3 ounces grilled chicken breast and 1 serving Corn Bread (p.143). This meal combination will give you the following nutritional values: 318 Calories, 30g Protein, 38g Carbohydrate, 6.5g Fat.
Tip Dont forget to keep butter-flavored cooking spray in your pantry. It can be used to make lowfat muffins, stir-fry vegetables, etc. without the oil or butter.
66
Macaroni and Cheese Casserole

Serves: 4 Ingredients 1 cup uncooked elbow pasta 2 tablespoons light margarine 2 tablespoons finely chopped onion 1 tablespoon all-purpose flour 1 cup skim milk cup shredded fat free sharp cheddar cheese 1 slice whole wheat bread, crumbled teaspoon paprika 2 tablespoons grated Parmesan cheese Directions 1. Cook elbow pasta according to directions on package. Drain well. 2. Melt 1 tablespoon margarine in medium sauce pan over medium heat. Saut onion until tender, about 3 minutes. 3. Add flour and cook about 1 minute, stirring continuously. 4. Add milk and cook until sauce thickens, about 4 minutes, stirring often. 5. Add cheddar cheese, stirring until melted. Add pasta and mix well. 6. Spray a baking dish with nonstick cooking spray and transfer macaroni and cheese to dish. 7. Preheat broiler. 8. Melt remaining margarine and add bread crumbs, paprika and Parmesan cheese. Sprinkle over macaroni. 9. Broil 4 5 inches from heat source about 2 minutes or until top is light brown. Macaroni and Cheese Casserole Serving Size: cup Calories: 245 Protein: 18g Carbohydrate: 34g Fat: 3.5g To Complete Your Meal: For a well-rounded lunch serve Macaroni and Cheese Casserole with 2 ounces low-fat turkey lunchmeat. This meal combination will give you the following nutritional values: 305 Calories, 30g Protein, 35g Carbohydrate, 4g Fat.
Tip Your metabolic rate is dependent upon lean muscle mass so you want to work to increase your lean mass. This muscle building activity will boost your metabolism and help you burn more fat.
67
Yellow Lunch Recipes
68
Yellow Lunch Recipes

Mexican Burgers, 75 Chicken Burrito, 71 Tuna Noodle Casserole, 76 French Club, 73 Gazpacho, 78 Turkey Pita, 77 Pita Pizza, 72 Taco Salad, 72 Caesar Chicken Salad Sandwich, 77 Club Sandwich, 71 Fish Sandwich, 75 Ham and Pineapple Sandwich, 70 Rueben Sandwich, 78 Turkey and Broccoli Casserole, 76 Turkey Sandwich, 70 Black-Eyed Pea Skillet, 73 Tuna Steaks, 74 Beef and Pasta Stew, 74
Sample Meals
The following are a few of the complete meals that can be found in this Yellow Lunch section: 1. Ham and Pineapple Sandwich (p.70) with 1 serving Hawaiian Salad (p.150). 2. French Club (p.73) with 1 serving Zucchini and Tomatoes (p.137). 3. Fish Sandwich (p.75) with cup green beans. 4. Turkey Pita (p.77) with 1 serving Healthy Choice broccoli cheese soup. 5. Caesar Chicken Salad Sandwich (p.77) with cup canned pineapple chunks (in own juice). 6. Gazpacho (p.78) with a 3-ounce can light tuna in water and 1 slice whole wheat bread.
69
Turkey Sandwich
Serves: 1 Ingredients 2 slices whole wheat bread 1 slice low-fat cotto salami 1 slice turkey ham 1 slice low-fat smoked turkey 1 slice fat free Swiss cheese 1 leaf lettuce 1 slice tomato Directions 1. Layer all ingredients on bread slices. 2. Cut sandwich in half. Turkey Sandwich Serving Size: 1 sandwich Calories: 180 Protein: 16g Carbohydrate: 23g Fat: 4.5g To Complete Your Meal: For a well-rounded lunch serve Turkey Sandwich with 1 low-fat mozzarella cheese stick and 8 ounces fat free yogurt. This meal combination will give you the following nutritional values: 390 Calories, 35g Protein, 42.5g Carbohydrate, 10.5g Fat.
Ham and Pineapple Sandwich

Serves: 5 Ingredients 5 Kaiser rolls, cut in half 5 teaspoons Dijon mustard 5 leaves lettuce 5 slices fat free Swiss cheese 5 ounces low-fat smoked ham (deli-sliced) 5 pineapple slices Directions 1. Spread mustard over bottom of rolls. 2. Drain pineapple slices. 3. Layer rolls with last 4 ingredients (lettuce pineapple) Ham and Pineapple Sandwich Serving Size: 1 sandwich Calories: 300 Protein: 14g Carbohydrate: 53g Fat: 4.5g To Complete Your Meal: For a well-rounded lunch serve Ham and Pineapple Sandwich with 1 serving Hawaiian Salad (p.150). This meal combination will give you the following nutritional values: 520 Calories, 34g Protein, 77g Carbohydrate, 9g Fat.
Tip The Glycemic Index (GI) is a useful tool that measures how fast a certain carbohydrate food will raise your blood sugar. Prior to an activity you want to eat lower GI foods including pasta, rice, legumes, bran, etc. High GI foods include most breads, potatoes, high-glucose sports drinks, honey, etc. 70
Club Sandwich
Serves: 1 Ingredients 2 ounces light turkey breast lunchmeat 2 slices whole wheat bread 1 slice tomato 1 leaf lettuce 1 tablespoon fat free Miracle Whip ounce avocado, sliced Directions 1. Spread bread slices with Miracle Whip. 2. Layer bread with turkey, tomato, lettuce and avocado. 3. Cut in half diagonally. Club Sandwich Serving Size: 1 sandwich Calories: 248 Protein: 16g Carbohydrate: 32.5g Fat: 7.5g To Complete Your Meal: For a well-rounded lunch serve Club Sandwich with cup fat free cottage cheese and cup cauliflower and carrots. This meal combination will give you the following nutritional values: 373 Calories, 32g Protein, 48.5g Carbohydrate, 8.5g Fat. Serves: 2
Chicken Burrito
Ingredients 4 ounces black beans 2 corn tortillas 1 (3-ounce) can white meat chicken, diced 1 cup tomato, chopped 1 ounce fat free Monterey jack cheese cup salsa Directions 1. Boil black beans and layer over tortillas. 2. Add chicken and top with tomato and cheese. 3. Roll into burrito and top with salsa. Chicken Burrito Serving Size: 1 burrito Calories: 369 Protein: 28g Carbohydrate: 54g Fat: 5g To Complete Your Meal: For a well-rounded lunch serve Chicken Burrito with 1 serving Stir-Fried Broccoli and Sesame Seeds (p.153). This meal combination will give you the following nutritional values: 504 Calories, 35g Protein, 66g Carbohydrate, 12g Fat.
Tip Some of the better choices at McDonalds: Grilled Chicken Salad Deluxe with reduced-calorie dressing, Regular Hamburger, Egg McMuffin, Chicken McGrill (no mayo), and Fruit n Yogurt Parfait.
71
Taco Salad
Serves: 5 Ingredients pound extra lean ground beef teaspoon chili powder teaspoon garlic powder head of lettuce, chopped cup chopped green onion 3 small tomatoes, chopped 1 (15.25-ounce) can kidney beans, drained 4 ounces shredded fat free cheddar cheese 3 ounces baked tortilla chips cup fat free ranch dressing Directions 1. Brown meat with seasonings in a nonstick skillet. Remove from heat. 2. Combine next 5 ingredients (lettuce cheese) with meat in a large bowl. 3. Separate tortilla chips onto 5 different serving plates and top with meat mixture. 4. Top with salad dressing. Taco Salad Serving Size: 2 cups and 10 tortillas chips Calories: 326 Protein: 24g Carbohydrate: 46g Fat: 5g To Complete Your Meal: For a well-rounded lunch serve Taco Salad with 1 low-fat mozzarella cheese stick. This meal combination will give you the following nutritional values: 406 Calories, 31g Protein, 46.5g Carbohydrate, 11g Fat. Serves: 1
Pita Pizza
Ingredients 1 whole wheat pita bread (6 diameter) 3 ounces sliced smoked turkey 1 small tomato, thinly sliced 2 fresh basil leaves, cut in strips cucumber, diced cup shredded low-fat cheddar cheese Directions 1. Heat broiler. 2. Cut pita in half to form two circles. Place bottom pita slice on baking sheet. 3. Top with turkey and tomato slices. Sprinkle with basil. 4. Arrange cucumber and cheese. 5. Broil until cheese melts, about 7 minutes. 6. Remove from heat and top with other pita slice. 7. Cut into wedges. Pita Pizza Serving Size: 1 pizza Calories: 340 Protein: 30g Carbohydrate: 45g Fat: 6g To Complete Your Meal: For a well-rounded lunch serve Pita Pizza with a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 420 Calories, 33g Protein, 56g Carbohydrate, 9g Fat.
Tip Muscle weighs more than fat, so focus on inches rather than pounds. Try charting your progress every 4 weeks with a measuring tape or a tight pair of jeans.
72
French Club
Serves: 6 Ingredients 1 loaf French bread 4 tablespoons light margarine, divided 2 tablespoons chopped green onion 2 tablespoons mustard pound turkey breast lunchmeat pound low-fat ham lunchmeat 1 medium tomato, sliced wooden skewers salt and pepper to taste Directions 1. Remove ends from bread and cut in half lengthwise. 2. Mix together the next 3 ingredients (margarine mustard). Spread on both sides of bread. 3. Layer bottom slice with next 3 ingredients (turkey tomatoes). 4. Season with salt and pepper and top with other bread slice. 5. Cut into 2 thick sandwiches, lay on cut side, and spread with remaining margarine. 6. Skewer through sandwiches and broil until golden. French Club Serving Size: 1 (2 thick) sandwich Calories: 260 Protein: 17g Carbohydrate: 30g Fat: 7g To Complete Your Meal: For a well-rounded lunch serve French Club with 1 serving Zucchini and Tomatoes (p.137). This meal combination will give you the following nutritional values: 311 Calories, 20g Protein, 40g Carbohydrate, 8g Fat.
Black-Eyed Pea Skillet

Serves: 6 Ingredients 1 pound extra lean ground beef 1 onion, chopped 1 green pepper, chopped 2 (16-ounce) cans black-eyed peas, drained 1 (16-ounce) can diced tomatoes 1 teaspoon each salt and sugar teaspoon pepper teaspoon minced garlic Directions 1. Brown ground beef in a large nonstick skillet and drain well. 2. Stir in onion and green pepper. Cook until tender. 3. Add remaining ingredients (peas garlic) and bring to a boil. 4. Reduce heat and simmer for 20 minutes, stirring often. Black-Eyed Pea Skillet Calories: 275 Protein: 24g Carbohydrate: 27g Fat: 8g To Complete Your Meal: For a well-rounded lunch serve Black-Eyed Pea Skillet with Cornbread (p.143) and a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 464 Calories, 30g Protein, 55g Carbohydrate, 14g Fat.
Tip Weight training with a partner can help push and motivate you beyond what you would achieve on your own.
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Tuna Steaks
Serves: 4 Ingredients 4 (4-ounce) albacore tuna steaks, skin removed cup teriyaki sauce 1 cup water 3 cloves crushed garlic Directions 1. Combine all marinade ingredients (teriyaki sauce garlic) in a jar and shake vigorously. Pour into a casserole dish. 2. Dip steaks (both sides) into marinade and place on barbecue. 3. Cook 5 6 minutes on each side. Do not overcook. 4. Suggestion: a wire fish-cooking basket will help prevent loss. Tuna Steaks Serving Size: 1 tuna steak Calories: 189 Protein: 30g Carbohydrate: 6g Fat: 5g To Complete You Meal: For a well-rounded lunch serve Tuna Steaks with 1 serving Linguine Florentine (p.154). This meal combination will give you the following nutritional values: 471 Calories, 44g Protein, 46.5g Carbohydrate, 10.5g Fat.
Beef and Pasta Stew

Serves: 6 Ingredients 5.5-ounces small shell pasta 1 (14.5-ounce) can low sodium beef broth 1 (14.5-ounce) can diced tomatoes 2 tablespoons A 1 Steak Sauce teaspoon red pepper flakes 5 cups cleaned and torn spinach pound beef top round, cut into strips Directions 1. Cook pasta according to directions on package and drain. 2. Heat next 4 ingredients (broth pepper flakes) to a boil for about 3 minutes. 3. Stir in pasta and spinach. Heat to a boil. 4. Reduce heat and simmer for 2 minutes. 5. Stir in beef and cook for 2 3 minutes more or until beef is done. Beef and Pasta Stew Calories: 235 Protein: 18g Carbohydrate: 26g Fat: 6g To Complete Your Meal: For a well-rounded lunch serve Beef and Pasta Stew with 1 cup broccoli florets. This meal combination will give you the following nutritional values: 291 Calories, 22g Protein, 36g Carbohydrate, 6g Fat.
Tip Drink at least 1 gallon of water everyday and at least 8 ounces every 15 minutes during vigorous exercise. If you think you are bloated, drink more water. Water intake provides its own regulatory mechanism against water retention. 74
Mexican Burgers
Serves: 8 Ingredients cup chopped onion 2 tablespoons chili powder 1 cup cooked rice cup water 1 teaspoon lime juice 1 large egg white 1 pound extra lean ground beef 8 hamburger buns 4 tablespoons salsa Directions 1. Dry saut onion and chili powder for 1 minutes over medium heat. 2. Remove from heat and add cooked rice. 3. Add water, lime juice and egg white and form into 8 patties. 4. Grill about 8 minutes per side. 5. Top with salsa and serve on hamburger buns. Mexican Burgers Serving Size: 1 burger Calories: 253 Protein: 16.5g Carbohydrate: 28.5g Fat: 7.5g To Complete Your Meal: For a well-rounded lunch serve Mexican Burgers with cup steamed cauliflower and carrots. This meal combination will give you the following nutritional values: 298 Calories, 18.5g Protein, 37.5g Carbohydrate, 8.5g Fat. Serves: 5
Fish Sandwich
Ingredients 9 ounces canned light tuna in water, drained 4 tablespoons chopped onion 2 tablespoons diced green peppers 2 tablespoons chopped celery 4 tablespoons dry bread crumbs 1 large egg teaspoon black pepper teaspoon hot pepper sauce 1 teaspoons lemon juice 1 teaspoons Worcestershire sauce cup flour teaspoon black pepper 1 large egg beaten cup dry bread crumbs 5 whole wheat buns lettuce leaves for garnish tomato slices for garnish Directions 1. Mix first 10 ingredients (tuna Worcestershire sauce) in a large bowl. 2. Form into 5 patties and refrigerate for 30 minutes. 3. Mix flour and pepper in a bowl. 4. In another bowl, place beaten eggs. 5. In a third bowl place bread crumbs. 6. Dip each patty in flour, egg, and bread crumbs consecutively. 7. Place patties on a lightly greased baking sheet. 8. Oven-grill at 450 degrees for 10 minutes until golden. 9. Serve on hamburger bun with lettuce and tomato. Fish Sandwich Serving Size: 1 sandwich Calories: 359 Protein: 27g Carbohydrate: 48g Fat: 6g To Complete Your Meal: For a well-rounded lunch serve Fish Sandwich with cup green beans. This meal combination will give you the following nutritional values: 389 Calories, 29g Protein, 54g Carbohydrate, 6g Fat.
Tip Changing your sets, reps, weight and intensity periodically may promote better gains than sticking to the same old sets-and-reps scheme week after week. 75
Turkey and Broccoli Casserole

Serves: 6 Ingredients 2 (10-ounce) packages frozen broccoli spears 2 cups diced turkey (about 12 ounces) 1 (10.5-ounce) can low-fat condensed cream of mushroom soup cup skim milk cup shredded low-fat cheddar cheese Directions 1. Preheat oven to 375 degrees. 2. Spray casserole dish with nonstick cooking spray. 3. Cook broccoli according to directions on package. 4. Arrange broccoli on bottom of casserole dish. 5. Spread turkey over broccoli. 6. Combine soup and milk in a medium bowl and mix until smooth. Pour over turkey. 7. Top with cheese. 8. Bake for 30 minutes. 9. Let stand for 5 minutes before dividing into 6 equal portions. Turkey and Broccoli Casserole Serving Size: 1 portion Calories: 195 Protein: 25g Carbohydrate: 12g Fat: 6g To Complete Your Meal: For a well-rounded lunch serve Turkey and Broccoli Casserole with a Twice Baked Potato (p.152). This meal combination will give you the following nutritional values: 384 Calories, 35g Protein, 34.5g Carbohydrate, 12.5g Fat.
Tuna Noodle Casserole

Serves: 6 Ingredients 1 cup broccoli florets 5 ounces small pasta 1 (6.5-ounce) can light tuna in water 1 medium zucchini, peeled and diced cup diced green bell pepper cup thinly sliced carrots cup chopped red onion cup drained, sliced sweet gherkin pickles Dressing cup fat free Miracle Whip cup low-fat sour cream 1 teaspoons dried tarragon teaspoon salt teaspoon freshly ground pepper Directions 1. Blanch broccoli in a pot of boiling water for 2 minutes, then place in a bowl of ice water. 2. Cook pasta according to package directions. 3. Combine broccoli, pasta and next 6 ingredients (tuna pickles) in a large bowl. Toss to mix. 4. Combine all dressing ingredients (Miracle Whip pepper) in a small bowl. Add to the broccoli mixture. Tuna Noodle Casserole Serving Size: 1 cup Calories: 213 Protein: 13g Carbohydrate: 23g Fat: 7g To Complete Your Meal: For a well-rounded lunch serve Tuna Noodle Casserole with 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 286 Calories, 16g Protein, 36g Carbohydrate, 8g Fat.
Tip Eating breakfast increases the metabolic rate by 25%, but skipping breakfast slows the metabolic rate and can leave a person feeling tired, sluggish, and even cold. People who eat a nutritious breakfast think more clearly, have more energy, and can avoid food cravings later in the day. 76
Turkey Pita
Serves: 10 Ingredients teaspoon granulated garlic 1 bay leaf teaspoon basil leaves teaspoon thyme leaves pinch of white pepper teaspoon oregano leaves 1 tablespoon tomato juice cup tomato sauce cup canned crushed tomatoes 5 whole wheat pita breads (6) 5 ounces fresh spinach leaves, blanched 10 ounces julienned turkey breast (cooked) 10 ounces fat free shredded mozzarella cheese Directions 1. Combine first 7 ingredients (garlic tomato juice) in a sauce pan and bring to a boil. 2. Reduce until almost dry. 3. Add tomato sauce and tomatoes. 4. Bring to a boil and reduce heat. 5. Simmer for 10 minutes then remove from heat. 6. Remove bay leaf. 7. Lay whole pita pockets on baking sheet. 8. Spread 2 tablespoons tomato sauce mixture over each pita bread. 9. Place cup of lightly blanched spinach on sauce and top with 2 tablespoons turkey. 10. Top with cheese and bake at 350 degrees for 13 minutes or until cheese is melted. 11. Cut pitas in half. Turkey Pita Serving Size: pita Calories: 219 Protein: 19g Carbohydrate: 20g Fat: 7.5g To Complete Your Meal: For A well-rounded lunch serve Turkey Pita with 1 serving Healthy Choice broccoli cheese soup. This meal combination will give you the following nutritional values: 329 Calories, 24g Protein, 40g Carbohydrate, 9.5g Fat.
Caesar Chicken Salad Sandwich

Serves: 2 Ingredients 2 skinless, boneless chicken breast halves 1 tablespoon fresh lemon juice 2 teaspoons soy sauce 3 tablespoons fat free Miracle Whip 2 tablespoons grated Parmesan cheese 1 teaspoon Dijon mustard teaspoon anchovy paste teaspoon minced garlic teaspoon pepper 4 slices whole wheat bread 2 romaine lettuce leaves 4 slices tomato Directions 1. Preheat broiler. 2. Combine first 3 ingredients (chicken soy sauce) in a ziplock bag. 3. Seal and marinate for 10 minutes, turning bag once. 4. Remove chicken and place on broiler pan. 5. Broil for 6 minutes on each side or until done. 6. Cool, then shred chicken. 7. Combine chicken, 1 teaspoon lemon juice, and next 6 ingredients (Miracle Whip pepper). 8. Spread chicken mixture over 2 bread slices. 9. Top each with 1 lettuce leaf and 2 slices tomato. 10. Top with other bread slices. Caesar Chicken Salad Sandwich Serving Size: 1 sandwich Calories: 355 Protein: 33g Carbohydrate: 36g Fat: 8g To Complete Your Meal: For a well-rounded lunch serve Chicken Caesar Salad Sandwich with cup canned pineapple chunks in own juice. This meal combination will give you the following Nutritional values: 411 Calories, 42g Protein, 72g Carbohydrate, 8g Fat.
Tip To burn those extra calories: park far away from the mall/restaurant so you have to walk further, use the stairs instead of elevators or escalators, dont use the self-propel mode on your lawnmower when mowing the yard, and ride your bike instead of driving a car whenever possible. 77
Rueben Sandwich
Serves: 4 Ingredients cup low sodium sauerkraut, drained 1 (10-ounce) can refrigerated pizza crust cup prepared yellow mustard 1 teaspoon caraway seeds, divided teaspoon garlic powder pound thinly sliced low-fat corned beef cup (2 ounces) fat free shredded Swiss cheese Directions 1. Roll pizza crust dough into a 10-inch square on a lightly floured surface. 2. Combine mustard, teaspoon caraway seeds and garlic powder. 3. Spread evenly over dough. 4. Remove moisture from sauerkraut by pressing it between paper towels. 5. Layer corned beef, sauerkraut, and cheese over caraway seed mixture. 6. Roll up and pinch ends to seal. Fold ends under. 7. Place on a lightly greased baking sheet. 8. Sprinkle with remaining teaspoon caraway seeds. 9. Bake at 350 degrees for 30 minutes or until golden. 10. Cut into 4 slices. Rueben Sandwich Serving Size: 1 slice Calories: 274 Protein: 19g Carbohydrate: 37g Fat: 5g To Complete Your Meal: For a well-rounded lunch serve Rueben Sandwich with cup fat free cottage cheese. This meal combination will give you the following nutritional values: 354 Calories, 32g Protein, 44g Carbohydrate, 5g Fat. Serves: 4
Gazpacho
Ingredients 2 medium cucumbers, peeled 1 medium yellow pepper small red onion 6 medium tomatoes, peeled, seeded, and cut into chunks 1 small jalapeo chili, seeded 3 tablespoons fresh lime juice 2 tablespoons extra virgin olive oil plus teaspoon salt cup fat free sour cream 1 tablespoon skim milk 5 teaspoons finely chopped fresh cilantro leaves Directions 1. Coarsely cut up half of 1 cucumber, half of yellow pepper, and all the red onion. Set aside to stir into soup later. 2. Cut remaining cucumber and yellow pepper into chunks. 3. Blend cucumber, yellow pepper, tomatoes, jalepeo, lime juice, olive oil, and teaspoon salt until smooth in a food processor. 4. Pour into a medium bowl and add cut up cucumber, yellow pepper and onion. 5. Cover and refrigerate until well chilled, at least 6 hours or overnight. 6. Prepare cilantro cream: Combine sour cream, milk, 4 teaspoons chopped cilantro, and teaspoon salt until smooth. 7. Cover and refrigerate until ready to serve soup. 8. Serve cold soup with cilantro cream. Sprinkle with remaining chopped cilantro. Gazpacho Serving Size: 1 cup Calories: 159 Protein: 5g Carbohydrate: 20g Fat: 8g To Complete Your Meal: For a well-rounded lunch serve Gazpacho with 1 (3-ounce) can light tuna in water and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 312 Calories, 26g Protein, 33g Carbohydrate, 10 g Fat
Tip
Dont forget to take a multivitamin/mineral and antioxidant supplement.
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Red Lunch Recipes
79
Red Lunch Recipes

Turkey Burgers, 81 Italian Casserole, 85 Beef Chimichangas, 86 Hamburger-Noodle Feast, 84 Angel Hair Pasta with Clams and Garlic, 84 BBQ Chicken Pizza, 86 Tortilla Roll-Ups, 85 Chicken Pasta Salad, 83 Barbecue Sandwiches, 82 BCT Sandwiches, 82 Grilled Chicken Sandwich, 87 Pizza Sandwich, 88 Pork Sandwiches, 87 Chicken Quesadillas, 81 Chicken and Shrimp Wrap, 83
Sample Meals
The following are a few of the complete meals that can be found in this Red Lunch section: 1. Chicken Quesadillas (p.81) with banana. 2. BCT Sandwich (p.82) with 8 ounces fat free yogurt. 3. Chicken Pasta Salad (p.83) with a small salad with 1 tablespoon low calorie dressing. 4. Italian Casserole (p.85) with cup cooked carrots and 1 slice whole wheat bread. 5. Beef Chimichanga (p.86) with cup refried beans. 6. Grilled Chicken Sandwich (p.87) with 1 fruit cup (p.134).
80
Chicken Quesadillas
Serves: 1 Ingredients 3 ounces canned chicken, drained 2 ounces grated skim mozzarella cheese 2 flour tortillas salsa Directions 1. Spread chicken and cheese over one tortilla. 2. Add salsa and top with other tortilla. 3. Microwave on high for one minute or until cheese melts. Chicken Quesadillas Serving Size: 1 quesadilla Calories: 495 Protein: 40g Carbohydrate: 43g Fat: 18g To complete Your Meal: For a well-rounded lunch serve Chicken Quesadillas with banana. This meal combination will give you the following nutritional values: 545 Calories, 40g Protein, 55g Carbohydrate, 18g Fat. Serves: 6
Turkey Burgers
Ingredients 1 pound ground white meat turkey 1 medium onion, chopped 2 drops liquid smoke teaspoon salt 6 hamburger buns Directions 1. Combine all ingredients (turkey salt). Form into 6 patties. 2. Place on grill and cook through, turning once. 3. Serve on hamburger buns. Turkey Burgers Serving Size: 1 burger Calories: 302 Protein: 24g Carbohydrate: 24g Fat: 11.5g To Complete Your Meal: For a well-rounded lunch serve Turkey Burgers with cup strawberries. This meal combination will give you the following nutritional values: 368 Calories, 24g Protein, 40g Carbohydrate, 11.5g Fat.
Tip If you find that you dont have much time to cook, try cooking in bulk. You can prepare several meals at once and freeze them to eat later. Label everything that you freeze with the contents and the date frozen. Freezer temperature should be 0 degrees F or lower. 81
BCT Sandwiches
Serves: 3 Ingredients 9 slices turkey bacon 2 tablespoons fat free Miracle Whip 1 large tomato, sliced 3 slices low calorie rye bread, toasted teaspoon dried dill weed 3 slices fat free Swiss cheese Directions 1. Place bacon on microwave-safe plate and cover with paper towel. 2. Microwave until crisp about 2 - 3 minutes. 3. Spread Miracle Whip over toast and sprinkle with dill weed. 4. Top with tomato and cheese slices. 5. Crumble bacon and sprinkle over top. 6. Microwave uncovered on high until cheese begins to melt, about 1 1 minutes. BCT Sandwich Serving Size: 1 sandwich Calories: 187 Protein: 12g Carbohydrate: 16g Fat: 9g To Complete Your Meal: For a well-rounded lunch serve BCT Sandwiches with 8 ounces fat free yogurt. This meal combination will give you the following nutritional values: 317 Calories, 24g Protein, 35g Carbohydrate, 9g Fat.
Barbecue Sandwiches
Serves: 2 Ingredients pound extra lean ground beef 3 tablespoons chopped onion cup ketchup 1 teaspoon yellow mustard 1 teaspoon Worcestershire sauce teaspoon vinegar teaspoon sugar teaspoon salt teaspoon pepper 2 wheat hamburger buns Directions 1. Cook beef and onion in a Dutch oven until meat is brown. Drain. 2. Combine next 7 ingredients (ketchup pepper) and stir into beef mixture. 3. Heat through. 4. Serve on buns. Barbecue Sandwiches Serving Size: 1 sandwich Calories: 363 Protein: 27.5g Carbohydrate: 35g Fat: 13g To Complete Your Meal: For a well-rounded lunch serve Barbecue Sandwiches with cup cooked peas. This meal combination will give you the following nutritional values: 425 Calories, 31.5g Protein 46g Carbohydrate, 13g Fat.
Tip Eating a low-fat diet decreases your risk of having a heart attack or stroke. Eating healthy requires a lifelong commitment.
82
Chicken and Shrimp Wrap

Serves: 2 Ingredients cup chopped red pepper cup chopped onion chopped garlic to taste 1 tablespoon olive oil cup brown rice pound shrimp, cooked cooked chicken breast, chopped chopped cilantro to taste 2 spinach tortillas Directions 1. Cook vegetables and garlic in oil. 2. Cook rice separately and add to vegetables. 3. Add shrimp, chicken, and cilantro. 4. Scoop into tortillas and wrap. Chicken and Shrimp Wrap Serving Size: 1 wrap Calories: 476 Protein: 43g Carbohydrate: 44g Fat: 14g To Complete Your Meal: For a well-rounded lunch serve Chicken and Shrimp Wrap with 10 grapes. This meal combination will give you the following nutritional values: 511 Calories, 43g Protein, 53g Carbohydrate, 14g Fat.
Chicken Pasta Salad

Serves: 4 Ingredients 1 (14.5-ounce) can fat free chicken broth cup fat free Miracle Whip cup grated Parmesan cheese 1 teaspoon dried basil 3 cups hot cooked corkscrew pasta (about 2 cups dry) 1 cup cherry tomatoes, cut in half 1 cup frozen peas, thawed cup sliced mushrooms cup chopped red onion 2 cups cubed cooked chicken Directions 1. Combine first 4 ingredients (broth basil) with a whisk or fork in a medium bowl. 2. In a large bowl, toss next 6 ingredients (pasta chicken) with broth mixture until evenly coated. 3. Refrigerate for 3 hours. Chicken Pasta Salad Calories: 422 Protein: 36g Carbohydrate: 41.5g Fat: 11g To Complete Your Meal: For a well-rounded lunch serve Chicken Pasta Salad with a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 502 Calories, 39g Protein, 52.5 Carbohydrate, 14g Fat.
Tip Success in any endeavor demands more from an individual than most people are willing to offer not more than they are capable of offering.
83
Angel Hair Pasta with Clams and Garlic

Serves: 2 Ingredients 2 cups cooked angel hair pasta 2 3 cloves garlic, minced 1 tablespoon olive oil 4 ounces chopped cooked clams with juice, canned 2 tablespoons grated Parmesan cheese Directions 1. Saut garlic in olive oil over medium heat. 2. Before garlic is browned, add clams and juice and simmer until flavors are blended and liquid is reduced. 3. Add pasta to clam mixture and stir to mix. 4. Sprinkle with Parmesan cheese. Angel Hair Pasta with Clams and Garlic Calories: 373 Protein: 25g Carbohydrate: 45g Fat: 10g To Complete Your Meal: For a well-rounded lunch serve Angel Hair Pasta with Clams and Garlic with a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 453 Calories, 28g Protein, 56g Carbohydrate, 13g Fat.
Hamburger-Noodle Feast
Serves: 6 Ingredients 1 pound uncooked linguini noodles 1 pound extra lean hamburger 1 large onion, chopped 1 (24-ounce) jar low sodium spaghetti sauce 1 (10-ounce) package frozen corn 1 (10-ounce) package frozen peas pound shredded fat free cheddar cheese Directions 1. Cook noodles according to directions on package. Drain when slightly underdone. 2. Brown hamburger and onion in a skillet. Drain the fat. 3. Add spaghetti sauce and simmer to blend flavors for a few minutes. 4. Combine noodles, meat sauce, corn, and peas in a casserole dish and mix well. 5. Top with grated cheese. Cover and bake for 30 minutes at 350 degrees. Hamburger-Noodle Feast Calories: 639 Protein: 37g Carbohydrate: 89g Fat: 14g To Complete Your Meal: For a well-rounded lunch serve HamburgerNoodle Feast with 1 low-fat mozzarella cheese stick. This meal combination will give you the following nutritional values: 719 Calories, 44g Protein, 89.5g Carbohydrate, 20g Fat.
Tip Several cold-water fish contain an oil called omega-3 fatty acid, which has been proven to reduce the risk of heart attack and breast cancer. Salmon, tuna, trout, mackeral, sardines, herring, and yellow tail contain this good fat. Eat fish twice a week or try taking a tablespoon of flaxseed oil daily. 84
Italian Casserole
Serves: 8 Ingredients 1 pound extra lean ground beef 1 clove crushed garlic cup chopped onion 1 (16-ounce) can tomato sauce 1 (4-ounce) can mushrooms, drained 1 teaspoon sugar teaspoon fresh oregano leaves teaspoon fresh basil leaves teaspoon salt teaspoon pepper 2 cups reduced fat Bisquick baking mix 1 large egg cup skim milk cup grated Parmesan cheese 4 slices fat free American cheese Directions 1. Preheat oven to 400 degrees. 2. Cook and stir beef, onion and garlic until brown. Drain. 3. Stir in next 7 ingredients (sauce pepper). 4. Heat to boiling. Then reduce heat and simmer 10 minutes. 5. Mix together next 3 ingredients (Bisquick milk). Spread half in an 8 x 8-inch greased pan. 6. Top with cheese slices and sprinkle with Parmesan cheese. 7. Spoon beef over cheese. 8. Drop remaining dough by spoonfuls onto cheese and sprinkle with paprika (to taste). 9. Bake 20 minutes. Italian Casserole Calories: 300 Protein: 23g Carbohydrate: 28g Fat: 12g To complete Your Meal: For a well-rounded lunch serve Italian Casserole with cup cooked carrots and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 399 Calories, 27g Protein, 47g Carbohydrate, 13g Fat. Serves: 3
Tortilla Roll-Ups
Ingredients pound extra lean ground beef 1 cup fat free cottage cheese 1 tablespoon flour teaspoon oregano teaspoon basil teaspoon garlic powder salt and pepper as desired 1 cup low sodium spaghetti sauce 6 corn tortillas Directions 1. In a skillet, brown ground beef and drain the fat. 2. Stir in cottage cheese and flour. Add the seasonings. 3. Put a thin layer of spaghetti sauce in the bottom of a 9 x 9-inch pan. 4. Spoon about cup meat mixture onto each tortilla and roll jelly roll style. 5. Place the tortillas, seam side down, in the spaghetti sauce in the baking pan. 6. Pour the remaining sauce over the tortillas. 7. Cover with foil and bake at 350 degrees for 30 minutes. Tortilla Roll-Ups Serving Size: 2 roll-ups Calories: 445 Protein: 38g Carbohydrate: 36.5g Fat: 15.5g To Complete Your Meal: For a well-rounded lunch serve Tortilla Roll-Ups with 1 serving Coleslaw (p.132). This meal combination will give you the following nutritional values: 497 Calories, 40.5g Protein, 47.5g Carbohydrate, 16g Fat.
Tip People tend to eat more when they are told that a food is fat free. These foods dont have any fat, but usually contain high levels of sugar. There is no difference between one fat calorie and one sugar calorie. You can still have dessert sometimes, just remember to watch the fat and calories you eat. 85
BBQ Chicken Pizza

Serves: 4 Ingredients 1 Boboli pizza shell or other Italian bread shell cup barbecue sauce 3 frozen low sodium bouillon chicken cubes* 2 chicken breast halves, sliced into small pieces each, fresh red and green peppers cut into strips cup purple onion, chopped Directions 1. Heat oven to 400 degrees. 2. Slice chicken breasts into small pieces. 3. Spread barbecue sauce on top of pizza shell. 4. Saut chicken pieces in 2 bouillon cubes in nonstick skillet. 5. When cooked, place chicken on top of pizza. 6. Cook bell peppers and onion in one chicken bouillon cube in the same skillet until soft, about 3 minutes. 7. Put peppers and onion on top of chicken. 8. Heat pizza in oven for 10 minutes. *Pour low sodium chicken broth in an ice tray, freeze and pop into a zip lock bag. BBQ Chicken Pizza Serving Size: of pizza Calories: 489 Protein: 41g Carbohydrate: 60g Fat: 10g To Complete Your Meal: For a well-rounded lunch serve BBQ Chicken Pizza with a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 569 Calories, 44g Protein, 71g Carbohydrate, 13g Fat. Serves: 4
Beef Chimichangas
Ingredients 2 cloves garlic, minced 1 small yellow onion, chopped 2 cups shredded cooked beef 1 cup fat free refried beans 4 (12-inch) flour tortillas 1 cup chunky-style salsa Directions 1. Preheat oven to 375 degrees. 2. Heat a nonstick skillet over medium heat. Cook garlic and onion, stirring constantly until golden, about 5 minutes. 3. Add beef and beans and continue cooking until heated through, about 5 minutes. 4. Spread beef mixture evenly down center of each tortilla. 5. Fold ends over mixture and roll up tortilla tightly. 6. Place chimichanga seam side down, on baking sheet sprayed with nonstick cooking spray. 7. Bake for 20 minutes, turning once, until golden brown. 8. Place on individual serving plates and spoon salsa evenly over top. Beef Chimichanga Serving Size: 1 chimichanga Calories: 461 Protein: 36g Carbohydrate: 55g Fat: 10g To Complete Your Meal: For a well-rounded lunch serve Beef Chimichangas with cup refried beans. This meal combination will give you the following nutritional values: 596 Calories, 44g Protein, 78g Carbohydrate, 11g Fat.
Tip Some of the healthier choices from Applebees Neighborhood Grill and Bar: Grilled Salmon, Steak or Chicken Fajitas (no sour cream or guacamole), and Gardenburger (no cheese).
86
Pork Sandwiches
Serves: 6 Ingredients 3 tablespoons light molasses 3 tablespoons ketchup 1 tablespoon Worcestershire sauce 1 teaspoon minced, peeled fresh ginger teaspoon grated lemon peel 1 garlic clove, crushed with garlic press 2 whole pork tenderloins ( pound each) 12 small, soft dinner rolls Directions 1. Preheat broiler. 2. In a medium bowl, combine first 6 ingredients (molasses garlic). Add pork, turning to coat. 3. Place pork on rack in broiling pan. Spoon any remaining molasses over pork. 4. Broil pork for 15 20 minutes, about 5 7 inches from heat source, until meat is browned on outside and slightly pink on inside. Internal temperature should be 160 degrees on meat thermometer. 5. Thinly slice pork and serve on rolls with any juices from boiling pan. Pork Sandwiches Serving Size: 2 sandwiches Calories: 390 Protein: 32g Carbohydrate: 35g Fat: 13g To Complete Your Meal: For a well-rounded lunch serve Pork Sandwiches with 1 serving Potato Salad (p.129). This meal combination will give you the following nutritional values: 551 Calories, 38g Protein, 63g Carbohydrate, 16g Fat.
Grilled Chicken Sandwich

Serves: 6 Ingredients cup plus 1 tablespoon Teriyaki sauce 1 tablespoon vegetable oil teaspoon dried thyme, crushed 6 boneless, skinless chicken breast halves 1 purple onion, sliced 1 green pepper, sliced 3 tablespoons melted light margarine 6 (-inch thick) slices French bread Directions 1. In a small bowl, combine cup Teriyaki sauce, oil and crushed thyme. Reserve mixture and pour other over chicken in a shallow dish. 2. Cover and chill for 30 minutes. 3. Remove chicken from marinade and place on grill. Discard marinade. 4. Baste onion and pepper slices with reserved teriyaki mixture and place on grill. 5. Cook chicken and vegetables, over medium hot coals for 5 minutes, basting frequently with teriyaki mixture. 6. Remove vegetables and keep warm. Cook chicken 5 more minutes or until done, basting often, then keep warm. 7. Combine margarine and 1 tablespoon teriyaki sauce. Brush evenly over bread slices and grill for 3 4 minutes or until browned. 8. Place chicken and vegetables on top of bread. Grilled chicken Sandwich Serving Size: 1 sandwich Calories: 447 Protein: 56g Carbohydrate: 18g Fat: 15g To complete Your Meal: For a well-rounded lunch serve Grilled Chicken Sandwich with 1 Fruit Cup (p.134). This meal combination will give you the following nutritional values: 629 Calories, 58g Protein, 64g Carbohydrate, 16g Fat.
Tip Whey protein, a liquid byproduct of cheese, speeds up your metabolism. A daily dose for every woman can help build lean muscle and melt off fat, shut down your appetite and elevate your mood, and reduce your risk of breast cancer. 87
Pizza Sandwich
Serves: 6 Ingredients 1 pound extra lean ground beef 1 (15-ounce) can tomato sauce 1 teaspoon fresh oregano leaves 2 cups biscuit baking mix 1 large egg cup skim milk 8 ounces shredded fat free mozzarella cheese 2 ounces mushrooms, sliced and drained cup grated Parmesan cheese Directions 1. Heat oven to 400 degrees. 2. In a large skillet, cook and stir beef until brown. Drain fat. 3. Stir in half tomato sauce and all oregano leaves into meat. 4. Heat to boiling. Reduce heat and simmer for 10 minutes. 5. Mix next 3 ingredients (biscuit mix milk). 6. Set aside cup batter. 7. Spread remaining batter into 9 x 9-inch baking pan. 8. Pour remaining tomato sauce over batter and spread evenly. 9. Sprinkle mozzarella cheese. Then add meat mixture, mushrooms, and remaining mozzarella cheese. 10. Spoon the reserved batter on top and sprinkle with Parmesan cheese. 11. Bake, uncovered, for 20 25 minutes. Pizza Sandwiches Calories: 411 Protein: 38.5g Carbohydrate: 40g Fat; 10.5g To Complete Your Meal: For a well-rounded lunch serve Pizza Sandwich with a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 491 Calories, 41.5g Protein, 51g carbohydrate, 13.5g Fat.
Tip Fiber, both soluble and insoluble, is essential to health and helps to decrease body fat. Adults should consume 35-40 grams per day, with about 1/3 coming from insoluble fiber. Whole grains and fibrous vegetables are great sources of fiber. 88
Green Dinner Recipes
89
Green Dinner Recipes

Enchilada Casserole, 94 Barbecued Chicken, 91 Grilled Chicken, 97 Lemon-Dijon Chicken, 98 Lemon Fried Chicken, 96 Pepper-Jack Chicken, 96 Spicy Thai Chicken, 95 Turkey and Pinto Bean Chili, 92 Cod Fillets, 92 Oven-Fried Fish, 95 Crab Lasagna, 93 Fish Stew, 93 Herb Pork, 99 Pork Chops, 91 Shrimp Stir-Fry, 94 Lemon and Sage Turkey, 98 Orange-Cranberry Turkey, 97 Rosemary Turkey, 99
Sample Meals
The following are a few of the complete meals that can be found in this Green Dinner section: 1. Barbecued Chicken (p.91) with 1 serving Roasted Vegetables (p.142). 2. Cod Fillets (p.92) with 1 serving Pasta and vegetables (p.144). 3. Crab Lasagna (p.93) with 1 serving Spinach Salad (p.151). 4. Spicy Thai Chicken (p.95) with 1 serving Stir-Fried Broccoli with Sesame Seeds (p.153) and cup cooked rice. 5. Orange-Cranberry Turkey (p.97) with 1 serving Butter Stuffing (p.141) and cup cooked peas. 6. Lemon-Dijon Chicken (p.98) with 1 serving Thyme Roasted Potatoes (p.143) and 1 serving Onion Cheese Bread (p.154).
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Barbecued Chicken
Serves: 4 Ingredients 1 (10.75-ounce) can condensed tomato soup 2 tablespoons honey 1 teaspoon dry mustard teaspoon onion powder 4 split fryer breasts, skinned Directions 1. Combine first 4 ingredients (soup onion powder). 2. Place chicken, bone side up, on rack in broiler pan. 3. Brush soup mixture over chicken. 4. Broil 6 inches from heat source for 30 minutes, turning once and brushing often with soup mixture during cooking. Barbecued Chicken Serving Size: 1 split fryer breast Calories: 230 Protein: 28g Carbohydrate: 22g Fat: 3g To Complete Your Meal: For a well-rounded dinner serve Barbecued Chicken with 1 serving Roasted Vegetables (p.142). This meal combination will give you the following nutritional values: 370 Calories, 30g Protein, 49g Carbohydrate, 6g Fat. Serves: 4
Pork Chops
Ingredients 2 tablespoons paprika 1 tablespoon garlic powder 1 teaspoon salt 2 teaspoons coarsely ground pepper 1 teaspoon dill weed 3 tablespoons Worcestershire sauce 2 tablespoons red wine vinegar 4 (3-ounce) boneless pork tenderloins Directions 1. Mix all ingredients except pork tenderloins in a small bowl. 2. Rub both sides of pork chops with mixture and refrigerate for 20 minutes. 3. Spray rack with nonstick cooking spray. 4. Grill or broil for approximately 5 minutes on each side, or until pork is done. Pork Chops Serving Size: 1 pork chop Calories: 167 Protein: 25.5g Carbohydrate: 7g Fat: 4.5g To Complete Your Meal: For a well-rounded dinner serve Pork Chops with 1 serving Pasta with Tomato Cream (p.145). This meal combination will give you the following nutritional values: 403 Calories, 38.5g Protein, 45g Carbohydrate, 7.5g Fat.
Tip Walking is the only exercise practically guaranteed to lengthen your life. Walking has many other benefits such as improving cardiovascular fitness, lowering blood pressure, and reducing the risk of bone loss. 91
Turkey and Pinto Bean Chili

Serves: 4 Ingredients 12 ounces ground, skinless, white turkey meat cup each chopped yellow and green onion 2 tablespoons minced garlic 1 tablespoon dry oregano 1 tablespoon chopped fresh cilantro 1 cup crushed canned tomatoes 2 cups canned pinto beans, drained and rinsed 1 cups water (add cup more if too thick) 2 teaspoons hot pepper sauce 1 teaspoon each salt and cumin Directions 1. Saut onions and garlic in a large soup pot that has been lightly sprayed with vegetable oil. 2. Add ground turkey and mix well with the back of a wooden spoon. 3. Cook for 5 minutes. 4. Add remaining ingredients and cook for 30 minutes at a low simmer. Turkey and Pinto Bean Chili Calories: 226 Protein: 31g Carbohydrate: 22g Fat: 0.5g To Complete Your Meal: For a well-rounded dinner serve Turkey and Pinto Bean Chili with a small salad with 1 tablespoon low calorie dressing and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 379 Calories, 37g Protein, 46g Carbohydrate, 4.5g Fat. Serves: 4
Cod Fillets
Ingredients 1 pound cod fillets 1 tablespoon fresh lemon juice cup fat free sour cream cup fat free Miracle Whip 3 tablespoons chopped green onion 1 tablespoon light margarine, melted 1 teaspoon paprika Directions 1. Place fish fillets in a glass baking dish sprayed with nonstick cooking spray. 2. Brush fillets with lemon juice. 3. Broil fish for 5 7 minutes or until fish is opaque throughout. 4. In a small bowl, combine next 5 ingredients (sour cream paprika). 5. Remove fish from heat and spread with sour cream mixture. 6. Broil 2 more minutes or until light brown. Cod Fillets Serving Size: 1 cod fillet Calories: 136 Protein: 21g Carbohydrate: 6.5g Fat: 2g To Complete Your Meal: For a well-rounded dinner serve Cod Fillets with 1 serving Pasta and Vegetables (p.144). This meal combination will give you the following nutritional values: 421 Calories, 31g Protein, 65.5g Carbohydrate, 3g Fat.
Tip Some of the healthier choices at Burger King: Chicken Tenders, Whopper Jr. Sandwich (no mayo), Chick N Crisp (no mayo), and BK Broiler Chicken Sandwich (no mayo).
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Fish Stew
Serves: 3 Ingredients pound salmon fillet, cubed pound scallops 1 cup canned stewed tomatoes cup chopped spring onions cup chopped leeks 1 cup chopped carrots cup plain nonfat yogurt cup skim milk 1 cup water juice of lemon black and red pepper to taste Directions 1. Saut first 4 ingredients (salmon onions) in a large nonstick skillet over medium heat. 2. Reduce heat to low, slowly add remaining ingredients (leeks pepper) and simmer until carrots are cooked. 3. Do not bring to a boil. Fish Stew Calories: 272 Protein: 37g Carbohydrate: 22g Fat: 4g To Complete Your Meal: For a well-rounded dinner serve Fish Stew with a small salad with 1 tablespoon low calorie dressing and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 425 Calories, 43g Protein, 46g Carbohydrate, 8g Fat. Serves: 8
Crab Lasagna
Ingredients 8 dry lasagna noodles 16 ounces imitation crab meat 1 cup fat free ricotta cheese 3 large egg whites 1 tablespoon dried parsley flakes teaspoon onion powder teaspoon garlic powder teaspoon oregano 1 (15-ounce) can fat free tomato sauce cup fresh grated Parmesan cheese Directions 1. Cook noodles according to directions on package. 2. Rinse in cold water and drain well. 3. Combine next 7 ingredients (crab meat oregano) with a fork in a large bowl. 4. Spread slightly less than cup filling on the upper of each noodle. 5. Roll tightly and place seam down in a 9 x 9inch baking pan. 6. Pour tomato sauce over roll-ups. 7. Cover and bake at 375 degrees for 30 minutes. 8. Remove from oven and sprinkle with grated cheese. Crab Lasagna Serving Size: 1 roll-up Calories: 243 Protein: 21g Carbohydrate: 33g Fat: 3g To Complete Your Meal: For a well-rounded dinner serve Crab Lasagna with 1 serving Spinach Salad (p.151). This meal combination will give you the following nutritional values: 401 Calories, 28g Protein, 53g Carbohydrate, 8g Fat.
Tip Olive oil contains compounds called polyphenols that can reduce your risk of heart disease, cancer, rheumatoid arthritis, high blood pressure, and diabetes. You should use olive oil to replace butter and other saturated fats. Remember that olive oil is still a fat and moderation is key. 93
Enchilada Casserole
Serves: 4 Ingredients 2 small cans low fat enchilada sauce 9 corn tortillas 1 pound extra lean ground turkey breast, cooked 1 (16-ounce0 can fat free refried beans 1 small can diced chilies 4 ounces fat free cheddar cheese chopped onion nonstick cooking spray Directions 1. Spray a 9 x 13-inch baking dish with nonstick cooking spray. 2. Lightly coat the bottom of the dish with about a can of enchilada sauce. 3. Place 3 tortillas flat on top of sauce. 4. Mix next 3 ingredients (turkey meat chilies) with remainder of enchilada sauce. 5. Add of meat mixture on top of tortillas in dish. 6. Place another 3 tortillas on top. 7. Add meat mixture and 3 tortillas. 8. Then add last of meat mixture and top with cheese and onion. 9. Bake for 20 minutes at 350 degrees. Enchilada Casserole Calories: 405 Protein: 34.5g Carbohydrate: 60g Fat: 3g To Complete Your Meal: For a well-rounded dinner serve Enchilada Casserole with cup cooked corn. This meal combination will give you the following nutritional values: 488 Calories, 37.5g Protein, 80g Carbohydrate, 4g Fat. Serves: 4
Shrimp Stir-Fry
Ingredients 1 cup uncooked basmati rice 2 teaspoons olive oil 2 cloves garlic, minced 1 pound medium shrimp, peeled and deveined 2 teaspoons curry powder 1 (14.5-ounce) can diced tomatoes 1 cup snow peas, ends trimmed Directions 1. Cook rice according to directions on package, without adding fat or salt and set aside. 2. Heat oil in a large skillet or wok over medium-high heat. 3. Stir-Fry garlic and shrimp 2 minutes, until shrimp are bright pink. 4. Add next 3 ingredients (curry powder snow peas). 5. Stir-Fry 2 minutes or until snow peas are crisp-tender. 6. Add cooked rice and mix well. 7. Cook 1 minute to heat through. Shrimp Stir-Fry Calories: 362 Protein: 31.5g Carbohydrate: 50g Fat: 4g To Complete Your Meal: For a well-rounded dinner serve Shrimp Stir-Fry with 1 serving Spinach Salad (p.151). This meal combination will give you the following nutritional values: 520 Calories, 38.5g Protein, 70g Carbohydrate, 9g Fat.
Tip Lean beef contains iron, protein, niacin, and potassium. Trim off the exterior fat and you can reduce the fat to about 4 grams in 3 ounces. The best choices are round or loin.
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Oven-Fried Fish
Serves: 6 Ingredients 2 pounds fish fillets (like cod) 1 tablespoon fresh lemon juice cup skim milk 2 drops hot pepper sauce 1 teaspoon fresh garlic, minced teaspoon ground white pepper teaspoon salt teaspoon onion powder cup corn flakes, crumbled 1 tablespoon vegetable oil 1 lemon cut into wedges. Directions 1. Preheat oven to 475 degrees. 2. Wipe fillets with lemon juice and pat dry. 3. Combine next 3 ingredients (milk garlic). 4. Combine next 4 ingredients (pepper corn flakes). 5. Let fillets sit in milk briefly. 6. Remove and coat fillets on both sides with seasoned crumbs. 7. Let briefly stand until coating sticks to each side of fish. 8. Arrange on lightly oiled baking dish. 9. Bake 20 minutes on middle rack without turning. Cut into 6 pieces. Oven-Fried Fish Serving Size: 1 piece Calories: 155 Protein: 28g Carbohydrate: 4g Fat: 2.5g To Complete Your Meal: For a well-rounded dinner serve Oven-Fried Fish with 1 serving Pasta Salad (p.135). This meal combination will give you the following nutritional values: 317 Calories, 32g Protein, 35g Carbohydrate, 5.5g Fat.
Spicy Thai Chicken

Serves: 4 Ingredients 2 tablespoons soy sauce 1 tablespoon brown sugar 4 small boneless, skinless chicken breast halves (4 ounces each), sliced crosswise into -inchthick slices 2 tablespoons vegetable oil 1 large onion (12 ounces), cut into -inch-thick slices 2 red or green chilies (serrano or jalapeo), seeded and cut into matchstick-thin strips 2 teaspoons minced, peeled fresh ginger 2 garlic cloves, crushed with garlic press 1 cups loosely packed fresh basil leaves basil sprigs for garnish. Directions 1. In bowl, combine soy sauce and brown sugar. 2. Add chicken slices and let marinate for 5 minutes. 3. Heat oil in skillet over medium-high heat until hot. 4. Add chicken and cook for 3 4 minutes or until done. 5. Remove chicken to plate. 6. Add onion to marinade in skillet and cook for about 4 minutes. 7. Add chilies, ginger, and garlic; cook for1 more minute. 8. Return chicken to skillet and heat through. 9. Add in basil leaves and garnish with basil sprigs. Spicy Thai Chicken Serving Size: 1 chicken breast half Calories: 205 Protein: 28g Carbohydrate: 14g Fat: 4g To Complete Your Meal: For a well-rounded dinner serve Spicy Thai Chicken with 1 serving Stir-Fried Broccoli with Sesame Seeds (p.153) and cup cooked rice. This meal combination will give you the following nutritional vales: 445 Calories, 38g Protein, 48g Carbohydrate, 11.5g Fat.
Tip Women who limit their salt intake to only one teaspoon per day reduce their blood pressure by 16 points. Limit salty snacks like chips and pretzels, check labels for hidden salt, and use herbs instead of salt. 95
Pepper-Jack Chicken
Serves: 6 Ingredients cup fat free Miracle Whip, divided cup shredded fat free Monterey Jack cheese with peppers 2 tablespoons chopped fresh cilantro 3 tablespoons fat free sour cream 1 tablespoon finely chopped pickled jalapeo peppers 1 clove garlic, minced 6 skinless, boneless chicken breast halves Directions 1. Combine 3 tablespoons Miracle Whip with next 5 ingredients (cheese garlic), stirring well. Set aside. 2. Place chicken between 2 sheets of plasticwrap, flatten to -inch thickness, using a meat mallet or rolling pin. 3. Brush both sides of chicken lightly with remaining 1 tablespoon Miracle Whip. 4. Place chicken on rack in a broiler pan. 5. Broil 5 inches from heat source (with electric oven door partially opened) for 5 minutes on each side. 6. Spread cheese mixture evenly over chicken. 7. Broil for 5 more minutes or until mixture is browned. Pepper-Jack Chicken Serving Size: 1 chicken breast Calories: 302 Protein: 59.5g Carbohydrate: 4.5g Fat: 3g To Complete Your Meal: For a well-rounded dinner serve Pepper-Jack Chicken with 1 serving Mexican Salad (p.142) and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 597 Calories, 71g Protein, 56.5g Carbohydrate, 8g Fat.
Lemon Fried Chicken

Serves: 6 Ingredients cup flour 1 teaspoon salt 1 teaspoon pepper teaspoon paprika 6 boneless, skinless chicken breast halves 2 tablespoons light margarine tablespoon minced garlic 1 large lemon, juiced 1 large lime, juiced 2 cups fresh sliced mushrooms 1 green onion, sliced Directions 1. Mix first 4 ingredients (flour paprika) in a plastic bag. 2. Add chicken 3 pieces at a time and shake well to coat. 3. Brown chicken in skillet in melted margarine. 4. When browned, add garlic and juices. 5. When juice is almost gone add mushrooms and saut for about 5 minutes. 6. Add green onion and cook about 15 minutes, or until chicken is no longer pink and mushrooms have browned. Lemon Fried Chicken Serving Size: 1 chicken breast half Calories: 165 Protein: 22g Carbohydrate: 10.5g Fat: 3.5g To complete Your Meal: For a well-rounded dinner serve Lemon Fried Chicken with 1 serving Fettuccini with Tomato Sauce (p.144) and a small salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 511 Calories, 39g Protein, 69.5g carbohydrate, 9g Fat.
Tip Some good websites to keep in mind: www.eatright.org - American Dietetic Association www.acefitness.org - American Council on Exercise (ACE) www.gssiweb.com - Gatorade Sports Science Institute (GSSI) 96
Orange-Cranberry Turkey
Serves: 4 Ingredients 1 package turkey breast tenderloins cup water 2 teaspoons canola oil cup fresh orange juice teaspoon orange zest, finely chopped cup jellied cranberry sauce 2 tablespoons brown sugar 1 tablespoon raspberry or cider vinegar cup fat free sour cream Directions 1. Rinse turkey under running water and pat dry. 2. In a large skillet heat oil over medium-high heat. 3. Saut turkey 2 minutes on each side until light brown. 4. Reduce heat to medium and add water. 5. Cover and cook 7 10 minutes on each side until no longer pink. 6. Place turkey on a warm serving platter. 7. Add next 5 ingredients (orange juice vinegar) to skillet and bring to a boil. 8. Cook for 2 minutes, stirring constantly, until sauce thickens. 9. Whisk in sour cream and spoon sauce over turkey. Orange-Cranberry Turkey Serving Size: 1 tenderloin Calories: 280 Protein: 41g Carbohydrate: 18g Fat: 4g To Complete Your Meal: For a well-rounded dinner serve OrangeCranberry Turkey with 1 serving Butter Stuffing (p.141) and cup cooked peas. This meal combination will give you the following nutritional values: 529 Calories, 51g Protein, 64g Carbohydrate, 5.5g Fat. Serves: 4
Grilled Chicken
Ingredients 1 cup fat free plain yogurt zest of 1 lemon, grated 1 tablespoon curry powder 2 cloves garlic 2 tablespoons honey cup minced red onion 2 tablespoons chopped, fresh mint 4 boneless, skinless chicken breasts, about 4 6 ounces each Directions 1. Mix together all ingredients except chicken in a large bowl. 2. Add chicken and coat evenly. 3. Cover bowl and refrigerate over night. 4. Preheat grill. Remove chicken from marinade and discard the marinade. 5. Sprinkle chicken with salt and pepper. 6. Cook chicken on hot grill for 6 8 minutes or until juices run clear. Grilled Chicken Serving Size: 1 chicken breast Calories: 193 Protein: 29g Carbohydrate: 16g Fat: 2g To Complete Your Meal: For a well-rounded dinner serve Grilled Chicken with 1 serving Maple Sweet Potatoes (p.138). This meal combination will give you the following nutritional values: 374 Calories, 32g Protein, 51g Carbohydrate, 2.5g Fat.
Tip Cancer of the pancreas is the fifth-leading cause of cancer death in the U.S. Obese people can reduce their risk of pancreatic cancer by exercising moderately for 30 minutes everyday.
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Lemon and Sage Turkey

Serves: 4 Ingredients 4 (4-ounce) turkey breast fillets cup fresh lemon juice 1 teaspoon Dijon mustard teaspoon cayenne cup olive oil cup dried sage, crumbled 1 lemon, cut into wedges Directions 1. Place turkey between 2 sheets of plastic wrap and flatten to inch with meat mallet or other heavy flat object. 2. Combine next 4 ingredients (lemon juice olive oil) in a jar. 3. Shake vigorously until emulsified. Stir in sage. 4. Place turkey in a glass baking dish and pour mustard mixture over turkey. 5. Cover and marinade for 25 minutes. 6. Remove turkey and pat dry. Discard marinade. 7. Heat a skillet over medium-high heat. 8. Saut turkey 2 minutes per side or until cooked throughout. 9. Garnish with lemon. Lemon and Sage Turkey Serving Size: 1 turkey fillet Calories: 145 Protein: 28.5g Carbohydrate: 5.g Fat: 1g To Complete Your Meal: For a well-rounded dinner serve Lemon and Sage Turkey with 1 serving Beans and Corn Casserole (p.141) and 1 Buttermilk Biscuit (p.155). This meal combination will give you the following nutritional values: 398 Calories, 42.5g Protein, 43g Carbohydrate, 7g Fat.
Lemon-Dijon Chicken
Serves: 4 Ingredients 3 tablespoons lemon juice teaspoon Dijon mustard 2 cloves garlic, crushed 1 cups low sodium chicken broth, divided 4 (6-ounce) boneless, skinless chicken breast halves, washed and patted dry teaspoon lemon pepper 2 teaspoons cornstarch teaspoon fresh rosemary teaspoon lemon peel, shredded Directions 1. Combine first 3 ingredients (lemon juice garlic) and cup chicken broth. Mix well. 2. Cover chicken breasts with marinade and refrigerate for 1 hour. 3. Preheat broiler. 4. Remove chicken from marinade and save marinade. 5. Sprinkle lemon pepper over chicken. 6. Broil for 10 minutes per side or until cooked throughout. 7. Measure out 1 tablespoon plus 1 teaspoon chicken broth and set aside. 8. Combine marinade and the rest of the chicken broth in a saucepan, blend and boil. 9. Reduce heat and simmer for 15 minutes. 10. Combine cornstarch and reserved chicken broth. 11. Add to simmering mixture and simmer 5 more minutes. 12. Strain the sauce through a china cap or fine sieve. 13. Add rosemary and lemon peel. 14. Pour sauce over chicken. Lemon-Dijon Chicken Serving Size: 1 chicken breast half Calories: 208 Protein: 40.5g Carbohydrate: 3.5g Fat: 3g To Complete Your Meal: For a well-rounded dinner serve Lemon-Dijon Chicken with 1 serving Thyme Roasted Potatoes (p.143) and 1 serving Onion Cheese Bread (p.154). This meal combination will give you the following nutritional values: 532 Calories, 50.5g Protein, 58.5g Carbohydrate, 11g Fat.
Tip
When eating out, avoid foods that are fried or loaded with sauces, cheese, or butter. 98
Herb Pork
Serves: 4 Ingredients 1 pound pork tenderloin 2 cloves garlic, crushed 2 teaspoons Dijon mustard 2 tablespoons fresh chives, minced 2 tablespoons herbs, minced nonstick cooking spray Directions 1. Preheat oven to 375 degrees. 2. Butterfly pork tenderloins, cut of the way through the middle lengthwise, so that tenderloin opens like a book. 3. Combine garlic and mustard and rub over pork tenderloins. 4. Combine minced chives and herbs. Spread herb mixture over middle of tenderloin. 5. Close tenderloin with toothpicks. 6. Coat baking pan with nonstick cooking spray. 7. Place tenderloin in pan and bake about 45 50 minutes. 8. Slice into 8 equal pieces. Herb Pork Serving Size: 4 ounces Calories: 141 Protein: 24g Carbohydrate: 1g Fat: 4g To Complete Your Meal: For a well-rounded dinner serve Herb Pork with 1 serving Green Bean Casserole (p.147) and 1 piece Cornbread (p.143). This meal combination will give you the following nutritional values: 353 Calories, 30.5g Protein, 36g Carbohydrate, 8.5g Fat.
Rosemary Turkey
Serves: 12 Ingredients 1 fresh or frozen (thawed) turkey breast (about 6 pounds) 1 teaspoons dried rosemary leaves, crushed 1 teaspoon salt teaspoon coarsely ground black pepper 1 cup chicken broth Directions 1. Preheat oven to 350 degrees. 2. Rinse turkey under running cold water and drain well. 3. Combine first 3 ingredients (rosemary pepper) in a cup and rub mixture all over turkey. 4. Place turkey in a 13 x 9-inch roasting pan. Cover loosely with foil. 5. Roast for 1 hours. 6. Remove foil and roast turkey 45 60 minutes longer, occasionally basting with drippings. 7. Begin checking for doneness during last 30 minutes of cooking (internal temperature should reach 170 degrees). 8. Transfer to large, warm platter and let stand for 10 minutes. 9. Add chicken broth to drippings in pan. Stir to loosen brown bits from bottom of pan. 10. Strain pan-juice into saucepan and let stand 1 minute. 11. Skim off fat and discard. 12. Reheat juice and serve with turkey. 13. Remove skin from turkey before serving. Rosemary Turkey Calories: 200 Protein: 44g Carbohydrate: 0g Fat: 1g To Complete Your Meal: For a well-rounded dinner serve Rosemary Turkey with 1 serving Buttermilk Mashed Potatoes (p.146) and cup peas and carrots. This meal combination will give you the following nutritional values: 468 Calories, 52g Protein, 60g Carbohydrate, 2g Fat.
Tip The American Heart Association recommends performing an aerobic workout six days a week for 30 minutes and two to three weight training sessions per week.
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Yellow Dinner Recipes
100
Yellow Dinner Recipes

Brown Sugar Chicken Breasts, 110 Chicken Chow Mein with Vegetables, 115 Chicken Fajitas, 112 Chicken with Orange Sauce, 113 Chicken and Rice, 102 Chicken with Snow Peas and Pineapple, 107 Chicken Tortilla, 102 Green Chili Chicken, 104 Grilled Chicken and Onions, 109 Oven Fried Chicken, 107 Teriyaki Chicken, 110 Tomato Stuffed Chicken, 114 Beef Chili, 104 Turkey Chili, 103 Lasagna, 109 Mahi-Mahi Fillets, 105 Pasta with Shrimp and Broccoli, 111 Grilled Pork Chops, 108 Cajun Shrimp, 106 Jalapeo Shrimp Skewers, 112 Jerk Shrimp and Rice, 111 Mexican Swiss Steak, 103 Lemon Chicken Tacos, 113 Grilled Tilapia, 106 Grilled Tuna Steaks, 105 Lemon Turkey, 114 Turkey with Mushroom Sauce, 108
Sample Meals
The following are a few of the complete meals that can be found in this Yellow Dinner section: 1. Chicken and Rice (p.102) with 1 serving Grilled Corn (p.140). 2. Beef Chili (p.104) with 1 piece Cornbread (p.143) and a small green salad with 1 tablespoon low calorie dressing. 3. Grilled Tuna Steaks (p.105) with 1 serving Mixed Pasta with Herbs (p.150) and 1 cup green beans. 4. Teriyaki Chicken (p.110) with 1 serving Rosemary Butter Noodles (p.151) and cup cooked peas and carrots. 5. Chicken Fajitas (p.112) with 2 tablespoons fat free sour cream and 1 serving Texas Caviar (p.130). 6. Tomato Stuffed Chicken (p.114) with a Broccoli Stuffed Potato (p.156).
101
Chicken Tortilla
Serves: 1 Ingredients 1 teaspoon dried chives teaspoon dried rosemary 1 tablespoon tomato sauce 1 low fat wheat tortilla 3.5 ounces skinless, boneless chicken breast, cooked and sliced cup shredded fat free cheddar cheese cup grated carrot Directions 1. Combine spices and tomato sauce in a small bowl. 2. Spread mixture over tortilla, add chicken, and sprinkle with cheese. 3. Cook in toaster oven until cheese melts. 4. Sprinkle carrot on top. Chicken Tortilla Serving Size: 1 tortilla Calories: 418 Protein: 56g Carbohydrate: 35g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Chicken Tortilla with 1 serving Carrot Raisin Salad (p.129). This meal combination will give you the following nutritional values: 568 Calories, 61g Protein, 70g Carbohydrate, 6g Fat. Serves: 4
Chicken and Rice
Ingredients cup orange juice 1 envelope dry onion soup mix 1 (10.75-ounce) can golden mushroom soup 1 cup long grain rice 1 pounds boneless fryer breast strips Directions 1. Spray a 9 x 13-inch baking dish with nonstick cooking spray. 2. Combine first 3 ingredients (orange juice mushroom soup) in a medium bowl. Set aside. 3. Spread uncooked rice in dish. 4. Place chicken on rice in baking dish and cover with soup mixture. 5. Cover with foil and bake at 325 degrees for 25 minutes. 6. Uncover and bake for 10 minutes longer. Chicken and Rice Calories: 372 Protein: 39g Carbohydrate: 36g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Chicken and Rice with 1 serving Grilled Corn (p.140). This meal combination will give you the following nutritional values: 505 Calories, 42g Protein, 63g Carbohydrate, 7g Fat.
Tip When shopping for juice, look for juices that are 100% juice and that are fortified with vitamin C and/or calcium. Remember that fresh fruit is better or dilute the juice with water to decrease the sugar content. 102
Mexican Swiss Steak

Serves: 6 Ingredients 1 cups sliced fresh mushrooms cup chopped onion cup chopped green pepper 1 tablespoon canola oil 2 teaspoons chili powder 1 cup tomato sauce 1 teaspoon salt cup sliced ripe olives 1 pounds boneless Swiss steak, trimmed and cut into 6 pieces 2 cups hot cooked rice Directions 1. Saut first 3 ingredients (mushrooms pepper) in oil for 5 minutes. 2. Add next 4 ingredients (chili powder olives). 3. Arrange steak in shallow baking dish. 4. Pour sauce over steak. 5. Cover with foil and bake at 325 degrees for 1 hours. 6. Serve over rice. Mexican Swiss Steak Serving Size: 1 piece steak with cup rice Calories: 327 Protein: 33g Carbohydrate: 29g Fat: 8g To Complete Your Meal: For a well-rounded dinner serve Mexican Swiss Steak with 1 serving Smothered Greens (p.136). This meal combination will give you the following nutritional values: 414 Calories, 42g Protein, 42g Carbohydrate, 9.5g Fat. Serves: 4
Turkey Chili
Ingredients 12 ounces lean ground turkey 1 large chopped onion cup chopped celery vegetable oil spray 2 (14-ounce) cans tomatoes, chunky and peeled 1 can kidney beans, drained 2 teaspoons chili powder cup chopped parsley 1 teaspoon ground cumin salt and pepper to taste Directions 1. Spray nonstick cooking spray in a skillet and heat over medium-high heat. 2. Add first 3 ingredients (turkey celery) and saut about 8 10 minutes or until light brown. 3. Add remaining ingredients, cover, and continue to cook over low heat about 30 minutes or until flavors blend. Turkey Chili Serving Size: 1 cups Calories: 270 Protein: 24g Carbohydrate: 27g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Turkey Chili with 1 serving Texas Caviar (p.130). This meal combination will give you the following nutritional values: 350 Calories, 28g Protein, 41.5g Carbohydrate, 6.5g Fat.
Tip There is only one way to succeed in anything, and that is to give it everything. I do and I demand that my players do. -Vince Lombardi 103
Green Chili Chicken

Serves: 4 Ingredients 4 skinless, boneless chicken breasts teaspoon seasoned salt cup shredded fat free mozzarella cheese 2 ounces sliced mushrooms (10.75-ounce) can cream of mushroom soup 1 small tomato, peeled and diced 2 ounces chopped green chilies 2 cups hot cooked rice Directions 1. Sprinkle seasoning salt over chicken. 2. Place chicken in a 9 x 13-inch baking dish coated with nonstick cooking spray. 3. In a large bowl, combine next 4 ingredients (cheese tomatoes) and spread over chicken. 4. Top with green chilies. 5. Bake, uncovered, at 350 degrees for 35 minutes. 6. Serve over rice. Green Chili Chicken Serving Size: 1 chicken breast with cup rice Calories: 413 Protein: 62g Carbohydrate: 24g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Green Chili Chicken with 1 serving Fruit Salad with Honey Dressing (p.136). This meal combination will give you the following nutritional values: 615 Calories, 71g Protein, 66g Carbohydrate, 7g Fat. Serves: 6
Beef Chili
Ingredients 1 pound extra lean ground beef 1 small onion, chopped 1 (16-ounce) can chili beans, undrained 1 (10-ounce) can Mexican diced tomatoes 1 cups water 1 tablespoon chili powder teaspoon each garlic, salt and pepper Directions 1. Cook beef and onion in a large Dutch oven until beef is browned. 2. Add remaining ingredients. 3. Cover, reduce heat, and simmer for 30 minutes, stirring occasionally. Beef Chili Serving Size: 1 cup Calories: 183 Protein: 19g Carbohydrate: 17g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Beef Chili with 1 piece Cornbread (p.143) and a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 372 Calories, 25g Protein, 45g Carbohydrate, 12g Fat.
Tip Some good snacks include Sun-Maid Mixed Fruit, Pop Secret 94% Fat Free popcorn, Cornnuts, Sun-Maid seedless raisins, Unsalted trail mix, raw peanuts, Nature Valley Crunchy Granola Bars, sunflower seeds, Chex Mix, Ironman or Cliff Bars. 104
Mahi-Mahi Fillets
Serves: 4 Ingredients cup lime juice 3 tablespoons soy sauce 1 teaspoon canola oil teaspoon ground red pepper teaspoon garlic powder teaspoon ground coriander teaspoon cinnamon teaspoon dried mint 1 pounds mahi-mahi fillets Directions 1. Combine all ingredients (lime juice dried mint) except mahi-mahi fillets in a jar. 2. Cover jar and shake to mix. 3. Place mahi-mahi fillets in a glass baking dish and cover with marinade. 4. Cover with plastic wrap and refrigerate for 1 hour. 5. Place fillets on well-oiled grill rack over medium hot coals. 6. Grill for 10 minutes, turning once half-way through cooking time. Mahi-Mahi Fillets Calories: 190 Protein: 32g Carbohydrate: 3g Fat: 5g To Complete Your Meal: For a well-rounded dinner serve Mahi-Mahi Fillets with 1 Stuffed Papaya (p.133). This meal combination will give you the following nutritional values: 421 Calories, 37g Protein, 56g Carbohydrate, 6.5g Fat.
Grilled Tuna Steaks

Serves: 6 Ingredients 4 teaspoons white-wine vinegar 4 teaspoons Dijon mustard 4 teaspoons horseradish 1 tablespoon olive oil teaspoon black pepper 6 (4-unce) tuna steaks Directions 1. Combine all ingredients except tuna steaks (vinegar pepper), mix well, and set aside. 2. Grill tuna on grill rack 4 inches from heat, turning once, until fish flakes easily (about 8 10 minutes). 3. Place tuna on serving plates and pour vinegar mixture over tuna. Grilled Tuna Steaks Serving Size: 1 tuna steak Calories: 186 Protein: 32g Carbohydrate: 1g Fat: 5g To Complete Your Meal: For a well-rounded dinner serve Grilled Tuna Steaks with 1 serving Mixed Pasta with Herbs (p.150) and 1 cup green beans. This meal combination will give you the following nutritional values: 382 Calories, 38g Protein, 29g Carbohydrate, 12g Fat.
Tip Some of the better choices from Red Lobster: Grilled Fresh Salmon, Rainbow Trout, Tilapia, Grouper, or Mahi-Mahi; Teriyaki Glazed Fish; Broiled Flounder (with salad and steamed vegetables).
105
Cajun Shrimp
Serves: 2 Ingredients 1 teaspoon paprika teaspoon dried thyme leaves teaspoon salt teaspoon ground red pepper teaspoon ground nutmeg 2 teaspoons olive oil 1 garlic clove, crushed 12 extra large shrimp (about pound), shelled and deveined Directions 1. Combine first 5 ingredients (paprika nutmeg) in a cup. 2. Heat olive oil in a skillet over medium-high heat. 3. Add garlic and cook for 1 minute, discard garlic. 4. Add spice mixture and cook for 30 seconds, stirring constantly. 5. Add shrimp, coat evenly with spices, and cook 2 3 minutes, until shrimp turn opaque, stirring frequently. Cajun Shrimp Serving Size: 2 shrimp (about pound) Calories: 145 Protein: 19g Carbohydrate: 2g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Cajun Shrimp with 1 serving Red Beans and Rice (p.145). This meal combination will give you the following nutritional values: 562 Calories, 41g Protein, 82g Carbohydrate, 8.5g Fat. Serves: 4
Grilled Tilapia
Ingredients 2 tablespoons olive oil cup lime juice 1 cup white wine 2 tablespoons dry mustard 2 teaspoons chili powder 2 teaspoons black pepper cup chopped fresh cilantro teaspoon salt 1 pound tilapia (cherry perch) fillets Directions 1. Whisk together all ingredients except tilapia fillets (olive oil salt) in a medium bowl. 2. Pour half the marinade to another bowl and hold for basting. 3. Place fillets in first bowl and marinate for 15 minutes. 4. Remove fillets and discard marinade. 5. Grill fillets 4 inches from medium heat, basting with reserved marinade, for 3 minutes per side, or until fish flakes easily when tested with a fork. Grilled Tilapia Serving Size: pound tilapia Calories: 150 Protein: 18g Carbohydrate: 3g Fat: 5g To Complete Your Meal: For a well-rounded dinner serve Grilled Tilapia with 1 serving Black Bean Tortilla Bake (p.155). This meal combination will give you the following nutritional values: 418 Calories, 35g Protein, 43g Carbohydrate, 10g Fat.
Tip Pack a healthy lunch to go. Try a sandwich, fruit, veggies with low-fat ranch or yogurt dip, and dont forget about salads.
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Oven Fried Chicken

Serves: 6 Ingredients 1 cup corn flakes cup all purpose flour 1 teaspoon salt teaspoon paprika teaspoon black pepper pinch of cayenne 1 cup reduced fat buttermilk 6 chicken breasts (about 8-ounces each), with bone, skin removed Directions 1. Preheat oven to 475 degrees. 2. Combine first 6 ingredients (corn flakes Cayenne) in a shallow pan. 3. Discard any extra fat from chicken breasts and pat dry with paper towel. 4. Soak chicken in buttermilk for 15 20 minutes then coat with crumb mixture. 5. Spray chicken with cooking spray and roast for 40 minutes or until internal temperature reaches 155 degrees. Oven Fried Chicken Serving Size: 1 chicken breast Calories: 189 Protein: 44.5g Carbohydrate: 10.5g Fat: 5g To Complete Your Meal: For a well-rounded dinner serve Oven Fried Chicken with 1 serving Garlic and Feta Cheese Pasta (p.131). This meal combination will give you the following nutritional values: 426 Calories, 52.5g Protein, 54g Carbohydrate, 8.5g Fat.
Chicken with Snow Peas and Pineapple

Serves: 2 Ingredients 2 boneless, skinless chicken breasts 1 teaspoon canola oil 1 cup diced celery 1 medium onion, chopped 1 cup fresh snow peas cup canned sliced water chestnuts cup reduced fat chicken broth 1 tablespoon soy sauce 1 teaspoon cornstarch 1 teaspoon sugar 1 cup canned pineapple tidbits with juice Directions 1. Cut chicken into strips and sprinkle with salt and pepper. 2. Saut chicken in canola oil in skillet until light brown. 3. Add next 4 ingredients (celery water chestnuts) and 2 tablespoons chicken broth. 4. Cover and cook 1 minutes. 5. Combine next 4 ingredients (soy sauce pineapple), mix well, and add to chicken. 6. Slowly add remaining chicken broth. 7. Cook until thickened, stirring constantly. Chicken with Snow Peas and Pineapple Serving Size: 1 chicken breast Calories: 375 Protein: 42g Carbohydrate: 34g Fat: 7g To Complete Your Meal: For a well-rounded dinner serve Chicken with Snow Peas and Pineapple with cup cooked rice and a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 560 Calories, 48g Protein, 67g Carbohydrate, 10.5g Fat.
Tip It is recommended to limit your intake of saturated fat and Trans Fatty Aids (TFAs) to less than 10% of calories. TFAs are found in potato chips, cookies, crackers, and many fried foods.
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Grilled Pork Chops

Serves: 4 Ingredients 4 boneless pork loin chops (about 4 ounces each), cut inch thick and trimmed teaspoon coarsely ground black pepper 3 tablespoons honey 2 tablespoons soy sauce 1 tablespoon balsamic vinegar teaspoon cornstarch 1 garlic, minced 2 green onions, sliced Directions 1. Sprinkle black pepper over each pork chop. 2. Heat skillet over medium-high heat. 3. Add pork chops, pepper side down, and cook for 4 minutes or until browned. 4. Reduce heat to medium and turn pork chops. 5. Cook 6 8 minutes more or until they are no longer pink. 6. Place pork chops on platter and cover to keep warm. 7. Combine next 4 ingredients (honey cornstarch) in a cup and mix until smooth. 8. Place garlic in skillet and cook 30 seconds, stirring. 9. Add honey mixture and cook 1 minute, stirring. 10. Spoon sauce over pork chops. 11. Sprinkle green onions over pork chops. Grilled Pork Chops Serving Size: 1 pork chop Calories: 230 Protein: 25g Carbohydrate: 15g Fat: 7g To Complete Your Meal: For a well-rounded dinner serve Grilled Pork Chops with 1 serving Pasta with Roasted Tomatoes (p.156). This meal combination will give you the following values: 544 Calories, 39g Protein, 62g Carbohydrate, 14.5g Fat.
Turkey with Mushroom Sauce

Serves: 4 Ingredients 1 pounds turkey cutlets teaspoon salt teaspoon coarsely ground black pepper 4 teaspoons olive oil 1 garlic clove, crushed 1 pound sliced mushrooms teaspoon dried thyme leaves 1 cup reduced fat chicken broth 1 teaspoon cornstarch Directions 1. Sprinkle salt and pepper over turkey. 2. Heat 2 teaspoons olive oil in skillet over medium-high heat until hot. 3. Add turkey and cook 3 5 minutes, turning once, until light brown on outside and no longer pink inside. 4. Place turkey on warm platter and cover. 5. Add 2 teaspoons olive oil to skillet and heat over medium heat until hot. 6. Add garlic and cook for 10 seconds. 7. Add mushrooms and thyme and cook for 10 minutes. 8. Combine chicken broth and cornstarch in a cup and add to skillet. 9. Cook 2 minutes and then pour over turkey. Turkey with Mushroom Sauce Serving Size: 1 turkey cutlet Calories: 245 Protein: 37g Carbohydrate: 6g Fat: 8g To Complete Your Meal: For a well-rounded dinner serve Turkey with Mushroom Sauce with cup cooked rice and 1 serving Green Bean Salad (p.139). This meal combination will give you the following nutritional values: 418 Calories, 42g Protein, 43g Carbohydrate, 9g Fat.
Tip The smell of peppermint boosts mood and may improve athletic performance. Try sniffing this scent during a workout.
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Grilled Chicken and Onions

Serves: 8 Ingredients cup vinegar cup soy sauce 2 tablespoons lime juice 1 teaspoon garlic salt 1 split whole fryer chicken cup olive oil 1 lime, quartered 2 bunches green onions, cleaned and trimmed Directions 1. Combine first 4 ingredients (vinegar garlic salt). 2. Arrange chicken in a shallow baking dish and pour vinegar mixture over chicken. 3. Cover and refrigerate overnight, turning chicken once. 4. Pour olive oil into a tall narrow container and squeeze lime juice into container and drop in lime. 5. Add green onions and allow to stand for 1 hour. 6. Grill chicken over medium coals for 50 60 minutes or until tender. Turn and baste with vinegar mixture every 10 minutes. 7. About 10 minutes before chicken is done remove green onions from oil mixture and place them directly on the grill. 8. Turn onions once and baste occasionally with oil as needed to prevent drying. 9. Place chicken and onions on serving platter. Grilled Chicken and Onions Calories: 318 Protein: 62g Carbohydrate: 4g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Grilled Chicken and Onions with 1 serving Canned Fruit Salad (p.132). This meal combination will give you the following nutritional values: 626 Calories, 68.5g Protein, 73g Carbohydrate, 8g Fat.
Lasagna
Serves: 10 Ingredients 1 pound extra lean ground beef 1 medium yellow onion, chopped 2 (15-ounce) cans low sodium tomato sauce cup water 2 tablespoons red wine vinegar cup packed brown sugar 3 tablespoons Worcestershire sauce 1 tablespoon prepared mustard teaspoon cayenne pepper 1 (15-ounce) container part-skim ricotta cheese cup egg whites 12 uncooked lasagna noodles cup shredded fat free sharp cheddar cheese Directions 1. Preheat oven to 350 degrees. 2. Cook ground beef and onions in skillet until beef is browned and onions are soft. Drain well. 3. Combine next 7 ingredients (tomato sauce cayenne pepper) in a medium bowl. 4. Add tomato mixture to skillet, mix well, and simmer for 5 10 minutes, partially covered. 5. In a small bowl combine ricotta cheese and egg whites. 6. Spray the bottom of a 9 x 13-inch baking pan with nonstick cooking spray. 7. Spread 1 cup tomato sauce mixture in the pan and arrange 4 uncooked lasagna noodles over sauce. 8. Add of remaining sauce and ricotta mixture. 9. Layer with 4 more uncooked lasagna noodles. 10. Spread of remaining sauce over noodles and the rest of the ricotta mixture. 11. Place final 4 uncooked lasagna noodles on top of ricotta mixture and cover with the rest of the sauce. 12. Cover with foil and bake for 30 minutes. 13. Sprinkle cheese on top, cover, and let stand for 5 minutes or until cheese melts. Lasagna Calories: 335 Protein: 23.5g Carbohydrate: 42.5g Fat: 8.5g To complete Your Meal: For a well-rounded dinner serve Lasagna with a small green salad with low calorie dressing. This meal combination will give you the following nutritional values: 415 Calories, 26.5g Protein, 53.5g Carbohydrate, 11.5g Fat.
Tip
Exercise is crucial to losing weight. To lose one pound of fat you must burn 3,500 calories.
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Brown Sugar Chicken Breasts

Serves: 6 Ingredients teaspoon black pepper 1 tablespoons packed brown sugar 1 teaspoons chili powder teaspoons kosher salt 1 teaspoon oregano 6 chicken breasts on the bone cup ketchup cup apple cider vinegar 1 tablespoon brown sugar teaspoon salt teaspoon black pepper Directions 1. Combine first 5 ingredients (black pepper oregano) in a 1 gallon zip-lock bag. 2. Discard any extra fat from chicken. 3. Place chicken in bag and shake well to coat breasts. 4. Refrigerate overnight, rotating a few times. 5. Remove from bag 20 30 minutes before grilling. 6. Combine last 5 ingredients (ketchup black pepper) 7. Place chicken on grill, skin side down. 8. Cook over medium heat for 5 minutes. 9. Brush ketchup mixture over chicken and cook 5 minutes. 10. Turn chicken and brush again and cook 3 4 minutes. 11. Coat with ketchup mixture once again before removing from grill. 12. Cooking times will vary on size of chicken. Brown Sugar Chicken Serving Size: 1 chicken breast Calories: 332 Protein: 54.5g Carbohydrate: 11g Fat: 6.5g To Complete Your Meal: For a well-rounded dinner serve Brown Sugar Chicken with 1 serving Scalloped Corn (p.139) and a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 562 Calories, 62.5g Protein, 48g Carbohydrate, 13.5g Fat. Serves: 6
Teriyaki Chicken
Ingredients 6 (4-ounce) boneless, skinless chicken breasts 2 tablespoons brown sugar 1 clove garlic, minced 2 teaspoons grated fresh ginger 1 tablespoon dry sherry 1 tablespoon canola oil 1 teaspoon toasted sesame oil cup light soy sauce Directions 1. Discard any extra fat from chicken and poke flesh with a fork. 2. Combine the rest of the ingredients (brown sugar soy sauce), whisking together. 3. Place chicken into marinade for 30 minutes and meanwhile, prepare grill. 4. Spray griddle with cooking spray. 5. Cook chicken on grill for about 4 minutes. 6. Move chicken to alternate the diagonal made from grill, and cook 4 more minutes. 7. Turn chicken and finish cooking. Teriyaki Chicken Serving Size: 1 chicken breast Calories: 187 Protein: 28g Carbohydrate: 6g Fat: 4.5g To Complete Your Meal: For a well-rounded dinner serve Teriyaki Chicken with 1 serving Rosemary Butter Noodles (p.151) and cup cooked peas and carrots. This meal combination will give you the following nutritional values: 475 calories, 38g Protein, 55g Carbohydrate, 11g Fat.
Tip Always wash hands, utensils, and cutting boards after contact with raw meat or poultry before they touch another food. 110
Pasta with Shrimp and Broccoli

Serves: 3 Ingredients (16-ounce) package thin spaghetti noodles dash of salt tablespoon canola oil pound medium shrimp, shelled and deveined tablespoon grated fresh ginger 1 garlic clove, crushed teaspoon crushed red pepper 1 (12-ounce) package broccoli florets cup low sodium chicken broth 1 tablespoon soy sauce teaspoon Asian sesame oil Directions 1. Cook pasta according to directions on package. 2. In a skillet heat oil over medium-high heat. 3. Add next 4 ingredients (shrimp red pepper) to skillet and saut for 2 minutes, or until shrimp turn opaque. 4. Place shrimp into a bowl. 5. Add broccoli to skillet and continue cooking for 1 more minute. 6. Add chicken broth and heat to boiling. 7. Cover and cook for 3 minutes, stirring often, until broccoli is tender. 8. Add soy sauce, sesame oil, and shrimp. 9. Heat through. 10. Drain pasta and place in a large serving bowl. 11. Add shrimp mixture to pasta and toss well. Pasta with Shrimp and Broccoli Calories: 425 Protein: 29g Carbohydrate: 65g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Pasta with Shrimp and Broccoli with 1 piece Onion Cheese Bread (p.154). This meal combination will give you the following nutritional values: 593 Calories, 36g Protein, 82g Carbohydrate, 14g Fat.
Jerk Shrimp and Rice

Serves: 4 Ingredients 1 pound medium shrimp, raw, peeled and deveined, with tail on Jerk seasoning 2 cups hot cooked rice 1 (11-ounce) can mandarin oranges, drained and chopped 1 (8-ounce) can crushed pineapple, drained cup chopped red pepper cup slivered almonds, toasted cup sliced green onions 2 tablespoons flaked toasted coconut teaspoon ground ginger Directions 1. Prepare jerk marinade according to directions on package. 2. Marinate shrimp for 10 minutes. 3. Place rest of the ingredients (oranges ginger) in a skillet and cook over mediumhigh heat for 5 minutes, stirring constantly. 4. Place shrimp in a broiler pan and broil 5 6 inches from heat for 2 minutes. Discard marinade. 5. Add orange mixture to broiler pan and broil for 2 more minutes or until shrimp are just pink. 6. Serve over rice. Jerk Shrimp and Rice Calories: 326 Protein: 27g Carbohydrate: 38g Fat: 7g To Complete Your Meal: For a well-rounded dinner serve Jerk Shrimp and Rice with 1 serving Hawaiian Salad (p.150). This meal combination will give you the following nutritional values: 546 Calories, 47g Protein, 62g Carbohydrate, 11.5g Fat.
Tip product.
Understanding Food Labels Light means that a food has half the fat, one-third the calories, or half the salt of the regular
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Jalapeo Shrimp Skewers

Serves: 6 Ingredients 1 pounds large shrimp, peeled and deveined, with tails on cup fat free Italian dressing 1 jalapeo pepper 2 ounces shredded low fat Monterey Jack cheese 12 slices turkey bacon, cut into thirds 6 skewers Directions 1. Cut underside of shrimp to open like a book. 2. Marinate shrimp in dressing for 10 minutes. Reserve marinade. 3. Remove seeds form pepper and cut into thin sticks, and set aside. 4. In each shrimp place 1 strip of pepper and 1 slice cheese. 5. Close shrimp and wrap with bacon thirds. 6. Thread on skewers (about 6 per skewer). 7. Grill shrimp for 5 minutes over medium heat turning and basting once with Italian dressing. 8. Shrimp are done when they turn opaque. Jalapeo Shrimp Skewers Serving Size: 1 skewer Calories: 213 Protein: 28.5g Carbohydrate: 5g Fat: 8g To Complete Your Meal: For a well-rounded dinner serve Jalapeo Shrimp Skewers with cup cooked rice and cup cooked peas. This meal combination will give you the following nutritional values: 380 Calories, 35.5g Protein, 38g Carbohydrate, 9g Fat. Serves: 6
Chicken Fajitas
Ingredients 1 pound boneless, skinless chicken breast 2 cups sliced onion cup each red, yellow, and green bell pepper strips 1 teaspoon olive oil 2 tablespoons Lawleys Fajita Spices and Seasonings Mix cup water 6 (8-inch) flour tortillas Directions 1. Slice chicken breast into strips. 2. Heat 1 teaspoon olive oil in a skillet. 3. Saut onion and bell pepper until tender. Remove from skillet and set aside. 4. Place chicken strips in same skillet and saut until light brown. 5. Add spices and seasonings mix and water; mix well. 6. Bring to a boil, reduce heat, and simmer uncovered for 3 5 minutes, stirring occasionally. 7. Add vegetables and heat through. 8. Spread mixture in tortillas and roll. Chicken Fajitas Serving Size: 1 fajita Calories: 234 Protein: 19g Carbohydrate: 26.5g Fat: 5g To complete Your Meal: For a well-rounded dinner serve Chicken Fajitas with 2 tablespoons fat free sour cream and 1 serving Texas Caviar (p.130). This meal combination will give you the following nutritional values: 334 Calories, 25g Protein, 42g Carbohydrate, 5.5g Fat.
Tip Women who walk as little as an hour per week have about half the risk of heart disease as women who do not participate in exercise.
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Chicken with Orange Sauce

Serves: 4 Ingredients 2 large navel oranges 4 chicken breast halves with bones (about 2 pounds), skin removed teaspoon salt teaspoon coarsely ground black pepper teaspoon dried thyme leaves 1 tablespoon olive oil cup chicken broth cup orange marmalade 1 teaspoon cornstarch Directions 1. Squeeze enough juice from oranges to equal cup. 2. Rub chicken with salt, pepper, and thyme. 3. Heat olive oil in skillet over medium-high heat until hot. 4. Add chicken and cook until golden brown, about 6 minutes, turning once. 5. Add orange juice and chicken broth, heat to boiling. 6. Reduce heat to low and simmer, covered, for 20 minutes or until juices run clear when pierced with fork. 7. Combine marmalade and cornstarch in a cup until well blended. 8. Place chicken on warm platter. 9. Add marmalade to skillet and heat to boiling. 10. Cook for 1 minute, stirring constantly. 11. Spoon over chicken. Chicken with Orange Sauce Serving Size: 1 chicken breast Calories: 305 Protein: 35g Carbohydrate: 29g Fat: 6g To Complete Your Meal: For a well-rounded dinner serve Chicken with Orange Sauce with 1 serving Vegetable and Spaghetti Salad (p.152) and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 483 Calories, 43g Protein, 52g Carbohydrate, 12g Fat.
Lemon Chicken Tacos

Serves: 4 Ingredients 3 boneless, skinless chicken breasts 2 tablespoons fresh lemon juice 3 teaspoons olive oil, divided 1 cup chopped onion 1 green onion, chopped 2 cloves garlic, crushed teaspoon ground cumin teaspoon salt teaspoon ground black pepper 1 Roma tomato, seeded and chopped cup fresh chopped cilantro 1 teaspoon fresh lemon juice 8 corn tortillas cup salsa 1 cup shredded lettuce Directions 1. Marinate the chicken in lemon juice for at least 1 hour. 2. Finely dice chicken. 3. Pour 2 teaspoons olive oil in a skillet and heat over medium-high heat until hot. 4. Add onion, green onion, and garlic and saut for 5 6 minutes, or until vegetables are tender. 5. Add chicken, cumin, salt, and pepper. 6. Cook for 6 7 minutes, stirring constantly, or until chicken is opaque. 7. Add tomato, cilantro, and lemon juice. 8. Transfer to an oven-proof bowl or pan. 9. Brush olive oil over tortillas. 10. Cook tortillas in a skillet over medium-high heat for 1 minute per side. 11. Sprinkle foil lightly with water and wrap tortillas in foil. 12. Steam tortillas in oven for few minutes at 250 degrees. 13. Fill tortillas with chicken mixture, salsa, and lettuce. Lemon Chicken Tacos Serving Size: 2 tacos Calories: 343 Protein: 33g Carbohydrate: 34g Fat: 8g To Complete Your Meal: For a well-rounded dinner serve Lemon Chicken Tacos with a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 423 Calories, 36g Protein, 45g Carbohydrate, 11g Fat.
Tip
Skipping meals usually means missed nutrients and are often not made up at the next meal.
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Lemon Turkey
Serves: 4 Ingredients 3 tablespoons all purpose flour 1 pound turkey breast cutlets salt and pepper to taste 3 teaspoons olive oil 2 cloves garlic, minced 2 teaspoons chopped fresh sage cup dry white wine cup reduced sodium chicken broth 1 teaspoon fresh lemon juice 1 teaspoon butter Directions 1. Spread flour on a large plate. 2. Cut several small slits in outer edge of turkey to prevent curling. 3. Pat turkey dry with a paper towel and season with salt and pepper. 4. Lay turkey in flour to coat and turn to coat other side. Discard any remaining flour. 5. Place 1 teaspoon olive oil in skillet and heat over medium heat. 6. Add turkey and cook for 1 2 minutes or until golden brown outside and no longer pink inside. 7. Place turkey on platter and cover with foil. 8. Repeat with remaining turkey. 9. Place garlic and sage in skillet and cook 1 minute. 10. Add wine and cook, scraping up any brown bits, until reduced by half, about 1 minute. 11. Add chicken broth and cook until liquid is reduced by half, about 4 5 minutes. 12. Stir in lemon juice and any juices from turkey and simmer 1 more minute. 13. Remove from heat and swirl in butter. 14. Spoon sauce over turkey. Lemon and Sage Turkey Serving Size: 1 cutlet Calories: 185 Protein: 27g Carbohydrate: 5g Fat: 5g To Complete Your Meal: For a well-rounded dinner serve Lemon and Sage Turkey with 1 serving Tortellini Soup (p.134), cup cooked peas, and 2 slice whole wheat bread. This meal combination will give you the following nutritional values: 472 Calories, 42g Protein, 52g Carbohydrate, 9.5g Fat. Tip
Tomato Stuffed Chicken

Serves: 4 Ingredients 4 boneless, skinless chicken breasts 8 sun dried tomatoes, drained bunch basil 1 tablespoons olive oil cup balsamic vinegar cup chicken stock Directions 1. Butterfly chicken breasts, cut a deep pocket into chicken and open like a book. 2. Place 2 slices tomato and 4 basil leaves in each breast. 3. Secure chicken closed with toothpicks. 4. Heat oil in an oven-proof skillet. Cook each side of the chicken until golden brown. 5. Add vinegar and chicken stock and bring to a boil. 6. Reduce heat and simmer chicken for 2 3 minutes per side until cooked through. 7. Remove chicken and keep warm. 8. Continue cooking sauce until it reaches a thick syrup. 9. Spoon sauce over chicken. Tomato Stuffed Chicken Serving Size: 1 chicken breast Calories: 219 Protein: 34g Carbohydrate: 5g Fat: 7g To Complete Your Meal: For a well-rounded dinner serve Tomato Stuffed Chicken with 1 Broccoli Stuffed Potato (p.156). This meal combination will give you the following nutritional values: 568 Calories, 47g Protein, 69g Carbohydrate, 12g Fat.
Anytime you give up pleasure for duty, youre a stronger person. 114
Chicken Chow Mein with Vegetables

Serves: 4 Ingredients 8 ounces uncooked Chinese noodles 2 teaspoons peanut oil 1 pound boneless, skinless chicken breasts, diced 2 carrots, peeled and cut crosswise into -inch rounds 2 cups chopped bok choy 1 green bell pepper, seeded and cut into 1-inch pieces cup fat free chicken broth cup black bean or hoisin sauce cup chopped onion Directions 1. Cook noodles in a large pot of boiling water for 3 minutes, until tender. Drain and set aside. 2. Heat oil in a skillet over medium-high heat. 3. Add chicken and stir-fry for 3 minutes, until golden brown. 4. Add carrots and stir-fry 1 minute. 5. Add bok choy and green peppers and stir-fry 2 minutes. 6. Add chicken broth and black bean sauce and simmer for 2 minutes to heat through, stirring constantly. 7. Divide noodles among 4 plates and top with chicken mixture and chopped onion. Chicken Chow Mein with Vegetables Calories: 437 Protein: 34g Carbohydrate: 58g Fat: 8g To Complete Your Meal: For a well-rounded dinner serve Chicken Chow Mein with Vegetables with 1 serving Spinach Salad (p.151). This meal combination will give you the following nutritional values: 595 Calories, 41g Protein, 78g Carbohydrate, 13g Fat.
Tip Never bounce during stretches or perform them hastily. This is less effective than holding the stretch, and can cause injuries. Stretches should be held for 20 to 30 seconds.
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Red Dinner Recipes
116
Red Dinner Recipes

Beef Brisket, 122 Lemon Beef, 124 Chicken with Garlic Sauce, 125 Roasted Chicken, 125 Tandoori Chicken, 126 Baked Meat Loaf, 118 Spinach Meat Loaf, 126 Orange Roughy Dijon, 118 Apricot Pork Chops, 120 Sweet N Sour Pork, 124 Brown Sugar Salmon, 121 Roasted Salmon, 123 Salmon Fillets with Ginger, 119 Sauted Shrimp and Rice, 119 Mexican Spaghetti, 122 Flank Steak, 120 Trout Amandine, 121 Orange Glazed Turkey, 123
Sample Meals
The following are a few of the complete meals that can be found in this Red Dinner section: 1. Orange Roughy Dijon (p.118) with 1 serving Grilled Potatoes (p.140) and cup cooked carrots. 2. Trout Amandine (p.121) with serving Pasta with Peppers and Onions (p.163). 3. Orange Glazed Turkey (p.123) with serving Two Cheese Potato Gratin (p.163) and cup cooked green peas. 4. Lemon Beef (p.124) with 1 serving Spinach Salad (p.151). 5. Roasted Chicken (p.125) with serving Black Bean Salad (p.159) and 1 slice whole wheat bread. 6. Spinach Meat Loaf (p.126) with 1 serving Cheesy Potato Bake (p.162).
117
Baked Meat Loaf

Serves: 6 Ingredients 2 slices whole wheat bread 1 small onion, minced 1 pound extra lean ground beef cup egg whites 2 tablespoons ketchup 1 tablespoon yellow mustard 1 tablespoon horseradish teaspoon pepper Directions 1. Tear bread into small cubes. 2. Combine all ingredients very well. 3. Shape into loaf in pan. 4. Bake at 375 degrees for about 1 hour. 5. Drain off fat, if any. Baked Meat Loaf Serving Size: 4 ounces Calories: 240 Protein: 24g Carbohydrate: 7g Fat: 13g To Complete Your Meal: For a well-rounded dinner serve Baked Meat Loaf with 1 serving Buttermilk Mashed Potatoes (p.146) and cup green beans. This meal combination will give you the following nutritional values: 483 Calories, 31g Protein, 62g Carbohydrate, 13.5g Fat.
Orange Roughy Dijon

Serves: 4 Ingredients 3 tablespoons extra virgin olive oil 3 tablespoons Dijon mustard 1 tablespoon fat free sour cream 1 tablespoon prepared horseradish 1 teaspoon dried Italian seasoning 4 (4-ounce) orange roughy fillets Directions 1. Combine first 5 ingredients (olive oil Italian seasoning) in a small bowl. 2. Brush grill with oil mixture to prevent sticking. 3. Place fillets on grill over medium heat. 4. Brush with oil mixture. 5. Cook for 6 10 minutes, turning once, and brushing occasionally. 6. Bring any remaining sauce to a boil and serve with fish. Orange Roughy Dijon Serving Size: 1 fillet Calories: 178 Protein: 18g Carbohydrate: 3g Fat: 10g To Complete Your Meal: For a well-rounded dinner serve Orange Roughy Dijon with 1 serving Grilled Potatoes (p.140) and cup cooked carrots. This meal combination will give you the following nutritional values: 452 Calories, 23.5g Protein, 67g Carbohydrate, 11g Fat.
Tip Some of the better choices from KFC: corn on the cob, BBQ baked beans, Tender Roast Chicken Sandwich (no sauce), Honey BBQ Flavored Chicken Sandwich with sauce, and Original Recipe Chicken Sandwich (no sauce). 118
Salmon Fillets with Ginger

Serves: 4 Ingredients 2 tablespoons light margarine, softened 2 teaspoons soy sauce teaspoon garlic powder 2 teaspoons fresh ginger, minced 2 tablespoons sesame oil 4 (6-ounce) salmon fillets 8 lime slices Directions 1. Combine first 4 ingredients (margarine ginger) in a bowl and set aside. 2. Heat oil in a skillet over medium-high heat. 3. Add salmon and dot with half the margarine mixture. Cook about 5 minutes or until browned. 4. Turn, dot with remaining margarine mixture and cook another 4 5 minutes or until salmon flakes easily when tested with a fork. 5. Garnish with lime slices. Salmon Fillets with Ginger Serving Size: 1 salmon fillet Calories: 315 Protein: 34g Carbohydrate: 2g Fat: 18.5g To Complete Your Meal: For a well-rounded dinner serve Salmon Fillets with Ginger with a small green salad with 1 tablespoon low calorie dressing and 2 slices whole wheat bread. This meal combination will give you the following nutritional values: 541 Calories, 43g Protein, 39g Carbohydrate, 23.5g Fat.
Sauted Shrimp and Rice

Serves: 4 Ingredients 1 pound medium shrimp, peeled and deveined. 3 tablespoons soy sauce 1 tablespoon orange juice 1 teaspoon sugar 1 teaspoon ground ginger 2 tablespoons vegetable oil 2 tablespoons sesame seeds red bell pepper, diced cup thinly sliced green onions, including tops 2 cups ling-grain rice, cooked Directions 1. Pat shrimp dry. 2. Combine next 4 ingredients (soy sauce ginger) in small bowl. 3. Heat oil in skillet over high heat. 4. Add shrimp and sesame seeds, reduce heat to medium-high and stir-fry for 1 minute. 5. Add soy mixture, peppers and onions. Stirfry for 2 minutes or until center of shrimp is opaque. 6. Serve over rice. Sauted Shrimp and Rice Calories: 329 Protein: 27g Carbohydrate: 29g Fat: 11g To Complete Your Meal: For a well-rounded dinner serve Shrimp Stir-Fry with Stir-Fried Broccoli with Sesame Seeds (p.153). This meal combination will give you the following nutritional values: 464 Calories, 34g Protein, 41g Carbohydrate, 18g Fat.
Tip Some easy ways to increase your intake of fruits and vegetables are to put them in other dishes and snack on them regularly.
119
Apricot Pork Chops

Serves: 4 Ingredients 1 (15.25-ounce) can apricot halves, drained and chopped 1 cup unseasoned croutons cup coarsely chopped walnuts 1 (1-ounce) envelope onion soup mix 2 tablespoons light margarine, melted 4 (1 -inch thick) boneless, pork loin chops, trimmed and cut to open pockets cup apricot preserves 1 tablespoon hot water Directions 1. Combine first 5 ingredients (apricot halves margarine). Stuff about cup apricot mixture into each pocket of pork chops. Secure with wooden toothpicks. 2. Grill chops, covered, over medium heat for 16 minutes, turning once. 3. Combine apricot preserves and hot water, stirring well. 4. Brush over chops and grill 3 more minutes. 5. Turn chops, brush with apricot mixture and cook 3 more minutes. Apricot Pork Chops Serving Size: 1 pork chop Calories: 438 Protein: 21.5g Carbohydrate: 56g Fat: 16g To Complete Your Meal: For a well-rounded dinner serve Apricot Pork Chops with cup fat free cottage cheese. This meal combination will give you the following nutritional values: 518 Calories, 34.5g Protein, 63g Carbohydrate, 16g Fat. Serves: 6
Flank Steak
Ingredients 2 tablespoons minced garlic 1 tablespoons ground toasted cumin 1 teaspoon chili powder 1 teaspoon salt 1 teaspoon pepper 2 tablespoons red wine cup orange juice 1 pound flank steak Directions 1. Combine first 7 ingredients (garlic orange juice) with a whisk. 2. With a fork, prick the steak and cover with the marinade in a shallow pan. 3. Refrigerate overnight. 4. Drain well. Grill over medium hot coals for 15 20 minutes per piece. 5. Slice meat on cutting board in very thin long strips. Flank Steak Serving Size: 4.5 ounces Calories: 255 Protein: 31g Carbohydrate: 3.5g Fat: 12g To Complete Your Meal: For a well-rounded dinner serve Flank Steak with serving (1 cup) Tortellini with Tomato Sauce (p.164) and a small green salad with low calorie dressing. This meal combination will give you the following nutritional values: 505 Calories, 41.5g Protein, 37.5g Carbohydrate, 20g Fat.
Tip Some websites to keep in mind: www.ajcn.org - American Journal of Clinical Nutrition www.nutrition.org - Journal of Nutrition www.esportmed.com/ismj - International SportsMed Journal 120
Trout Amandine
Serves: 6 Ingredients 1 pounds trout fillets cup flour 1 teaspoon seasoned salt 1 teaspoon paprika cup light margarine, melted cup sliced almonds 2 tablespoons lemon juice 5 drops hot pepper sauce 1 tablespoon chopped parsley Directions 1. Cut trout into 6 equal portions. 2. Combine next 3 ingredients (flour paprika). Dip fillets in flour mixture. 3. Place fillets in a shallow baking dish that has been sprayed with nonstick cooking spray. 4. Pour 2 tablespoons melted margarine over fillets. 5. Broil for 10 15 minutes or until fish flakes easily when tested with a fork, about 4 inches from heat. 6. Saut almonds in remaining margarine until light brown, stirring constantly. 7. Remove almonds from heat and add last 3 ingredients ( lemon juice parsley). 8. Pour over trout fillets. Trout Amandine Calories: 269 Protein: 26g Carbohydrate: 6g Fat: 15g To Complete Your Meal: For a well-rounded dinner serve Trout Amandine with serving Pasta with Peppers and Onions (p.163). This meal combination will give you the following nutritional values: 532 Calories, 34g Protein, 53.5g Carbohydrate, 19.5g Fat.
Brown Sugar Salmon

Serves: 6 Ingredients 1 tablespoon brown sugar 1 teaspoon honey 1 tablespoon light margarine 2 tablespoons Dijon mustard 1 tablespoon soy sauce 1 tablespoon olive oil 2 teaspoons grated fresh ginger 1 (2 pound) salmon fillet Directions 1. Combine first 3 ingredients (brown sugar margarine) in a small saucepan. Heat until just melted. 2. Remove from heat and add next 4 ingredients (mustard ginger) and whisk. 3. Place salmon on aluminum foil (trim off foil inch around edges of salmon). 4. Brush with brown sugar mixture. 5. Grill indirectly over medium heat for 25 30 minutes, or until edges brown and inside is opaque. 6. Remove from gill and cut into 6 portions. Brown Sugar Salmon Calories: 367 Protein: 38g Carbohydrate: 4g Fat: 20.5g To Complete Your Meal: For a well-rounded dinner serve Brown Sugar Salmon with serving Italian Pasta (p.161) and a small green salad with 1 tablespoon low calorie dressing. This meal combination will give you the following nutritional values: 640 Calories, 51g Protein, 43g Carbohydrate, 28.5g Fat.
Tip When you perform cardio is very important. Do cardio before you lift weights if you are trying to improve cardiovascular conditioning (health of your heart). Perform Cardio after you lift weights if you are trying to increase lean muscle mass. 121
Mexican Spaghetti
Serves: 8 Ingredients 1 (12-ounce) package spaghetti noodles 1 (14.5-ounce) can low sodium chicken broth 1 medium onion, chopped 1 tablespoon light margarine 2 cans mild Rotel chopped tomatoes 1 pound Velveeta Light, cubed 2 cups light meat cooked, canned chicken, diced Directions 1. Cook spaghetti noodles in chicken broth. Add salt and water as needed. 2. Rinse noodles with cold water and set aside. 3. Microwave onion and margarine for 2 minutes, stopping and stirring at 30 second intervals. 4. Add tomatoes and cheese; microwave until melted. 5. Add chicken and spaghetti noodles. 6. Transfer to a shallow baking dish coated with nonstick cooking spray. 7. Bake at 350 degrees for 20 minutes or until bubbly. Mexican Spaghetti Calories: 389 Protein: 30g Carbohydrate: 41.5g Fat: 11.5g To Complete Your Meal: For a well-rounded dinner serve Mexican Spaghetti with 1 serving Spinach Salad (p.151). This meal combination will give you the following nutritional values: 547 Calories, 37g Protein, 61.5g Carbohydrate, 16.5g Fat. Serves: 8
Beef Brisket
Ingredients 1 cup finely chopped onions 2 cloves garlic, minced 2 tablespoons yellow mustard 2 tablespoons packed brown sugar 1 tablespoon Worcestershire sauce 1 teaspoon chili powder cup light soy sauce cup dry red wine 1 tablespoon molasses 1 (3 pound) center-cut, lean beef brisket, well trimmed Directions 1. Preheat oven to 325 degrees. 2. Line 13 x 9-inch baking pan with aluminum foil. 3. Combine all ingredients except brisket (onions molasses) in a bowl. 4. Place brisket in pan and cover with sauce. 5. Fold aluminum foil to cover brisket. 6. Bake 3 hours, or until meat is tender. 7. Remove from oven and trim excess fat. 8. Thinly slice brisket. 9. Serve with sauce from pan (remove any excess fat with a spoon). Beef Brisket Calories: 290 Protein: 37g Carbohydrate: 8g Fat: 11g To Complete Your Meal: For a well-rounded dinner serve Beef Brisket with 1 serving Garlic Potatoes (p.153) and 1 serving Carrots in OJ (p.137). This meal combination will give you the following nutritional values: 629 Calories, 43.5g Protein, 72g Carbohydrate, 18g Fat.
Tip Heat exhaustion should be treated with fluids, a cool shower and rest. If left untreated heat exhaustion can turn into heat stroke, which is very dangerous.
122
Orange Glazed Turkey

Serves: 30 Ingredients cup orange juice concentrate 6 cups orange juice cup honey 1 teaspoons ground cardamom teaspoon salt 1 teaspoon pepper 1 (13-15 pound) turkey breast Directions 1. Combine all ingredients except turkey (orange juice concentrate pepper). 2. Marinate turkey breast in orange sauce overnight. 3. Strain marinade and bring to a boil in a small saucepan. 4. Cook turkey in deep roasting pan at 300 degrees for 30 minutes. 5. Baste turkey with marinade and turn oven to 350 degrees and cook until internal temperature of turkey reaches 165 degrees and juices run clear. 6. Brush with more marinade before serving. Orange Glazed Turkey Serving Size: 9.5 ounces Calories: 435 Protein: 62g Carbohydrate: 9g Fat: 16g To Complete Your Meal: For a well-rounded dinner serve Orange Glazed Turkey with serving Two Cheese Potato Gratin (p.163) and cup cooked green peas. This meal combination will give you the following nutritional values: 609 Calories, 72g Protein, 32g Carbohydrate, 20.5g Fat. Serves: 4
Roasted Salmon
Ingredients cup unsweetened pineapple juice 2 tablespoons fresh lemon juice 4 (6-ounce) salmon fillets 2 tablespoons brown sugar 4 teaspoons chili powder 2 tablespoons grated lemon peel teaspoon ground cumin teaspoon salt teaspoon ground cinnamon nonstick cooking spray Directions 1. Combine first 3 ingredients (pineapple juice fillets) in a zip-lock bag. 2. Refrigerate for 1 hour, turning occasionally. 3. Preheat oven to 400 degrees. 4. Remove fish and discard marinade. 5. Combine next 6 ingredients (brown sugar cinnamon) in a bowl and rub on fish. 6. Place fish in a baking dish coated with nonstick cooking spray. 7. Bake for 12 minutes or until fish flakes easily when tested with a fork. Roasted Salmon Serving Size: 1 fillet Calories: 311 Protein: 37g Carbohydrate: 9g Fat: 13.5g To Complete Your Meal: For a well-rounded dinner serve Roasted Salmon with 1 serving Pecan Rice (p.161) and cup green beans. This meal combination will give you the following nutritional values: 550 Calories, 43g Protein, 39g Carbohydrate, 24.5g Fat.
Understanding Food Labels Lean can be used to describe the fat content of meat, poultry, and seafood. A serving must have less than 10 grams of fat, 4.5 grams or less saturated fat, and less than 95 milligrams of cholesterol. 123
Tip
Lemon Beef
Serves: 4 Ingredients 1 pound boneless, lean, top round steak, partially frozen and sliced thin cup light soy sauce 3 tablespoons lemon juice cup water 1 teaspoon crushed red pepper flakes 2 cloves garlic, minced 1 tablespoon canola oil cup sliced green onions cup carrots, sliced 2 teaspoons cornstarch 2 packages Beef flavored Baked Ramen Noodles Directions 1. Place beef in bowl and set aside. 2. Combine first 5 ingredients (soy sauce garlic) and pour over beef. 3. Cover and refrigerate for 10 minutes. Drain steak and discard marinade. 4. Heat oil in skillet over medium-high heat. 5. Add steak to skillet and stir-fry for 2 minutes. Remove steak from skillet and set aside. 6. Add green onions and carrots to skillet and stir-fry for 3 minutes or until vegetables are crisp-tender. 7. Add cornstarch to remaining soy sauce mixture and whisk to blend. 8. Stir soy sauce mixture into vegetables and stir-fry until thickened. 9. Add steak and heat through. 10. Cook noodles according to direction on package and serve beef over noodles. Lemon Beef Calories: 326 Protein: 42g Carbohydrate: 20g Fat: 14g To Complete Your Meal: For a well-rounded dinner serve Lemon Beef with 1 serving Spinach Salad (p.151). This meal combination will give you the following nutritional values: 484 Calories, 49g Protein, 40g Carbohydrate, 19g Fat. Serves: 4
Sweet N Sour Pork

Ingredients 4 ounces cellophane noodles cup fat free chicken broth 2 tablespoons ketchup 1 tablespoon light soy sauce 1 tablespoon rice vinegar 2 teaspoons peanut oil teaspoon dried ginger 1 pound pork tenderloin, fat trimmed, cut into 1inch cubes 2 cups broccoli florets 1 red bell pepper, seeded and cut into strips 2 tablespoons dry-roasted peanuts Directions 1. Soak noodles in warm water for 10 minutes. Drain and set aside. 2. Combine next 4 ingredients (broth vinegar) and whisk to blend. Set aside. 3. Heat oil in skillet over medium-high heat. 4. Add ginger and pork and stir-fry for 2 minutes or until pork is no longer pink. 5. Add broccoli and pepper and stir-fry 2 minutes. 6. Add broth mixture and noodles and simmer for 3 minutes, until noodles are tender and pork is cooked through. 7. Transfer to 4 plates and top with peanuts. Sweet N Sour Pork Calories: 320 Protein: 28g Carbohydrate: 32g Fat: 9g To Complete Your Meal: For a well-rounded dinner serve Sweet N Sour Pork with cup cooked rice. This meal combination will give you the following nutritional values: 425 Calories, 31g Protein, 54g Carbohydrate, 9.5g Fat.
Tip Some of the healthier choices from Outback Steakhouse: Botany Bay Fish o the Day (with steamed vegetables), Chicken on the Barbie (with steamed vegetables), and Ripper Shrimp (with cocktail sauce). 124
Roasted Chicken
Serves: 4 Ingredients 2 teaspoons kosher salt 1 teaspoon oregano 1 teaspoon thyme 1 teaspoon rosemary 2 teaspoons paprika 1 teaspoon garlic powder 1 teaspoon pepper 1 (3 pound) roasting chicken 1 medium onion, cut into 4 pieces 1 lemon Directions 1. Preheat oven to 400 degrees. 2. Combine seasonings (salt pepper) in a small bowl. 3. Place onion pieces in cavity of chicken. 4. Rub chicken with seasoning mixture and squeeze lemon juice over seasoned skin. 5. Place the remaining lemon in the cavity of the chicken. 6. Put chicken in a roasting pan that has been sprayed with nonstick cooking spray. 7. Roast for 15 minutes. 8. Lower temperature to 325 degrees and roast for 30 40 minutes more. 9. Chicken is done when leg moves freely when moved. 10. Cut the legs, thighs, and breast meal away from carcass. 11. Remove skin before serving. Roasted Chicken Serving Size: 1 cup chicken Calories: 260 Protein: 36.5g Carbohydrate: 4.5g Fat: 10g To Complete Your Meal: For a well-rounded dinner serve Roasted Chicken with serving Black Bean Salad (p.159) and 1 slice whole wheat bread. This meal combination will give you the following nutritional values: 518 Calories, 47g Protein, 42.5g Carbohydrate, 17.5g Fat.
Chicken with Garlic Sauce

Serves: 4 Ingredients 1 medium head garlic 1 tablespoon olive oil 4 skinless, boneless chicken breasts cup white wine 2 tablespoons light margarine 1 cup skim milk 1 tablespoon all-purpose flour cup grated Parmesan cheese 1 tablespoon chopped fresh parsley Directions 1. Preheat oven to 400 degrees. 2. Cut off top of garlic to remove paper and expose tops of cloves. 3. Pour olive oil over garlic and roast in oven in aluminum foil for 20 minutes. 4. Let garlic cool. And reset oven to broil. 5. Place chicken in 9 x 13-inch baking pan and pour white wine over both sides of chicken. 6. Broil for 25 minutes or until chicken is cooked through and juices run clear. 7. Place margarine and milk in a skillet and heat over medium-high heat until warm. 8. Add flour and cheese, and cook until sauce begins to thicken, stirring constantly. 9. Remove garlic cloves from skin, mince, and add to sauce. 10. Add chopped parsley and bring almost to a boil. 11. Reduce heat and stir to keep from becoming too thick. 12. Pour over chicken. Chicken with Garlic Sauce Serving Size: 1 chicken breast Calories: 394 Protein: 60g Carbohydrate: 7g Fat: 10.5g To Complete Your Meal: For a well-rounded dinner serve Chicken with Garlic Sauce with 1 serving Dijon Asparagus (p.138) and 1 cup cooked rice. This meal combination will give you the following nutritional values: 632 Calories, 69g Protein, 55g Carbohydrate, 12.5g Fat.
Understanding Food Labels Reduced means that a product must have at least 25% less of a nutrient or calories than the regular product. 125
Tip
Tandoori Chicken
Serves: 4 Ingredients 1 whole chicken (3 pounds), skin removed 1 (8-ounce) container plain fat free yogurt small onion, chopped 1 tablespoon paprika 2 tablespoons fresh lime juice 1 tablespoon minced, peeled fresh ginger 1 teaspoon ground cumin 1 teaspoon ground coriander teaspoon salt teaspoon red cayenne pepper pinch ground cloves Directions 1. Heat oven to 450 degrees. 2. Remove giblets and neck from chicken. 3. Rinse with cold running water, drain well, and pat dry with paper towel. 4. Blend all ingredients except chicken (yogurt cloves) in a blender at high speed until smooth. 5. Place chicken breast side up, and lift wings up toward neck, then fold wing tips under back of chicken so wings stay in place. 6. Tie legs together with string. 7. Coat the inside and outside of the chicken with the yogurt mixture. 8. Place chicken, breast side up, in a roasting pan. 9. Brush chicken with of yogurt mixture remaining. Reserve any remaining mixture. 10. Roast chicken for 30 minutes. Brush with remaining mixture. 11. Roast chicken about 30 more minutes or until internal temperature reaches 175 180 degrees and juices run clear. 12. Let set on platter for 10 minutes before carving. Tandoori Chicken Calories: 321 Protein: 45g Carbohydrate: 8g Fat: 11.5g To Complete Your Meal: For a well-rounded dinner serve Tandoori Chicken with 1 serving Spinach Salad (p.151) and 1 piece Onion Cheese Bread (p.154). This meal combination will give you the following nutritional values: 647 Calories, 59g Protein, 45g Carbohydrate, 24.5g Fat.
Spinach Meat Loaf

Serves: 8 Ingredients 3 large potatoes, peeled and cut into 2-inch cubes cup skim milk 2 tablespoon light margarine 1 teaspoon salt teaspoon pepper 1 (14.5-ounce) can diced tomatoes cup water 2 pounds extra lean ground beef 2 large eggs cup seasoned dried bread crumbs cup grated Parmesan cheese 1 garlic clove, minced 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry Directions 1. Place potatoes in a saucepan and cover with water. Heat to boiling over high heat. 2. Reduce heat, cover, and simmer 10 15 minutes or until potatoes are fork-tender. 3. Drain potatoes and return to saucepan. Add milk, margarine, teaspoon salt, and teaspoon pepper. 4. Mash potatoes until smooth and set aside. 5. Preheat oven to 350 degrees. 6. Blend tomatoes and water in blender at high speed until smooth. 7. In bowl, combine next 5 ingredients (beef garlic), teaspoon salt, teaspoon pepper, and cup tomato mixture until well mixed. 8. Pat meat mixture into an 11 x 9-inch rectangle on wax paper. Spread mashed potatoes over meat, leaving 1-inch border all the way around. 9. Place spinach over potatoes and sprinkle with teaspoon salt. 10. Roll jelly-roll fashion. Place meat loaf seam side down in baking dish. 11. Pour remaining tomato mixture over meat loaf. Bake for 1 hours. Let stand for 10 minutes before slicing. Spinach Meat Loaf Calories: 354 Protein: 30.5g Carbohydrate: 24.5g Fat: 14g To Complete Your Meal: For a well-rounded dinner serve Spinach Meat Loaf with 1 Buttermilk Biscuit (p.155) and cup peas and carrots. This meal combination will give you the following nutritional values: 497 Calories, 34.5g Protein, 44.5g Carbohydrate, 19g Fat.
Tip
Never stretch torn or injured muscles unless instructed to do otherwise by a health care provider. 126
Green Side Recipes
127
Green Side Recipes

Dijon Asparagus, 138 Broccoli and Cheddar Bake, 146 Carrots in O J, 137 Beans and Corn Casserole, 141 Green Bean Casserole, 147 Texas Caviar, 130 Coleslaw, 132 Fruit Coleslaw with Yogurt, 133 Corn Bread, 143 Grilled Corn, 140 Scalloped Corn, 139 Fettucini with Tomato Sauce, 144 Fruit Cup, 134 Smothered Greens, 136 Stuffed Papayas, 133 Garlic and Feta Cheese Pasta, 131 Pasta with Tomato Cream, 145 Pasta and Vegetables, 144 Buttermilk Mashed Potatoes, 146 Grilled Potatoes, 140 Thyme Roasted Potatoes, 143 Red Beans and Rice, 145 Rice Pilaf, 135 Canned Fruit Salad, 132 Carrot Raisin Salad, 129 Fruit Salad, 130 Fruit Salad with Honey Dressing, 136 Green Bean Salad, 139 Mexican Salad, 142 Orange Waldorf Salad, 131 Pasta Salad, 135 Potato Salad, 129 Tortellini Soup, 134 Butter Stuffing, 141 Maple Sweet Potatoes, 138 Roasted Vegetables, 142 Zucchini and Tomatoes, 137
128
Potato Salad
Serves: 8 Ingredients 6 medium potatoes, boiled, peeled and cubed 1 medium onion, chopped 4 large hard-boiled eggs, sliced 1 cup celery, chopped 1 teaspoon salt cup fat free Miracle Whip Directions 1. Combine all ingredients (potatoes Miracle Whip). 2. Refrigerate for 4 6 hours. Potato Salad Calories: 161 Protein: 6g Carbohydrate: 28g Fat: 3g
Carrot Raisin Salad

Serves: 4 Ingredients 2 cups shredded carrots 1 cup canned crushed pineapple in juice, drained cup raisins 1 (8-ounce) container fat free plain yogurt Directions 1. Combine first 3 ingredients (carrots raisins). 2. Add yogurt and stir until well mixed. Carrot Raisin Salad Calories: 150 Protein: 5g Carbohydrate: 35g Fat: 0g
Tip Fat-Lowering Ingredient Substitutions: * Instead of sour cream use nonfat yogurt or cottage cheese. * Instead of vegetable oil use applesauce. 129
Texas Caviar
Serves: 5 Ingredients 1 (15-ounce) can black-eyed peas, rinsed and drained cup each diced red pepper, red onion, and green pepper cup chopped canned jalapeo peppers (8-ounce) bottle fat free Italian salad dressing Directions 1. Combine first 5 ingredients (black-eyed peas jalapeo peppers) in a bowl. 2. Add Italian dressing and toss gently. 3. Refrigerate until ready to serve. Texas Caviar Calories: 80 Protein: 4g Carbohydrate: 14.5g Fat: 0.5g Serves: 8
Fruit Salad
Ingredients 1 (11-ounce) can mandarin oranges 1 (15.5-ounce) can crushed pineapple in water, drained cup maraschino cherries, chopped 2 cups fat free small curd cottage cheese 1 (9-ounce) container fat free whipped topping 1 (3-ounce) box strawberry Jell-O Directions 1. Combine all ingredients except Jell-O (oranges whipped topping). 2. Sprinkle Jell-O over fruit and toss gently. 3. Refrigerate until ready to serve. Fruit Salad Calories: 179 Protein: 9g Carbohydrate: 30g Fat: 0g
Tip Choose frozen dinners that contain less than 15 grams of fat, 400 calories, and 800 milligrams of sodium.
130
Garlic and Feta Cheese Pasta

Serves: 4 Ingredients 2 cups chopped tomato tablespoon olive oil tablespoon red wine vinegar 1 tablespoon chopped fresh basil teaspoon salt pinch crushed red pepper clove garlic, minced 2 cups cooked angel hair pasta cup crumbled Feta cheese Directions 1. Combine first 7 ingredients (tomato garlic) in bowl and stir well. 2. Add tomato mixture to pasta. 3. Let stand 10 minutes. 4. Top with Feta cheese. Garlic and Feta Cheese Pasta Calories: 237 Protein: 8g Carbohydrate: 43.5g Fat: 3.5g
Orange Waldorf Salad

Serves: 4 Ingredients 1 (11-ounce) can mandarin oranges, drained 1 cup chopped apple cup chopped celery cup fat free Miracle Whip 1 teaspoon sucralose cup skim milk 1 teaspoon grated lemon peel 1 teaspoon lemon juice 2 tablespoons chopped walnuts Directions 1. Combine first 3 ingredients (oranges celery) in bowl. 2. In another bowl, combine next 5 ingredients (Miracle Whip lemon juice). 3. Pour lemon mixture over orange mixture. 4. Sprinkle with walnuts. Orange Waldorf Salad Calories: 115 Protein: 2g Carbohydrate: 20g Fat: 3g
Tip
Try drinking the more nutrient-rich natural juices like orange, grapefruit, pineapple, and prune.
131
Coleslaw
Serves: 6 Ingredients 4 cups shredded cabbage cup fat free sour cream 1 tablespoons white vinegar teaspoon salt dash of pepper 1 tablespoons sugar 1 teaspoons caraway seeds Directions 1. Chill cabbage. 2. Combine remaining ingredients, cover and chill. 3. Add cabbage to dressing just before serving. Coleslaw Calories: 52 Protein: 2.5g Carbohydrate: 11g Fat: 0.5g
Canned Fruit Salad

Serves: 5 Ingredients 1 (20-ounce) can pineapple chunks in juice 1 (16-ounce) can pear halves in juice 1 (16-ounce) can sliced peaches in juice 1 (16-ounce) can apricot halves in juice 1 cup low fat vanilla yogurt 1 cup granola Directions 1. Drain each can of fruit. 2. Chop fruit into bite sized pieces. 3. Mix them in a medium bowl. 4. Sprinkle with granola. Canned Fruit Salad Serving Size: 1 cup Calories: 308 Protein: 6.5g Carbohydrate: 69g Fat: 2g
Tip Jumping and sprinting require strong knee and hip extensor muscles. To build these muscles perform squats during your workouts.
132
Stuffed Papayas
Serves: 4 Ingredients 2 ripe medium papayas 1 (11-ounce) can mandarin oranges, drained 1 small ripe banana, sliced 1 kiwi, peeled and sliced cup strawberries cup blueberries 1 cup low fat vanilla yogurt 2 tablespoons honey 2 teaspoons chopped fresh mint Directions 1. Cut papayas in half lengthwise and scoop out seeds. 2. Combine all fruit (oranges blueberries) in a bowl. 3. Spoon fruit into papaya halves. 4. Combine last 3 ingredients (yogurt mint) in a small bowl. 5. Spoon over fruit in papayas. Stuffed Papayas Serving Size: 1 papaya half Calories: 231 Protein: 5g Carbohydrate: 53g Fat: 1.5g
Fruit Coleslaw with Yogurt

Serves: 6 Ingredients Fruit Coleslaw 3 cups shredded cabbage 1 cup chopped green apple cup dried cranberries 1 (8-ounce) can crushed pineapple in juice, drained and juice reserved 2 tablespoons unsalted sunflower seed kernels Dressing cup fat free plain yogurt 2 tablespoons reserved pineapple juice 1 tablespoon honey 1 teaspoon Dijon mustard Directions 1. Combine fruit coleslaw ingredients (cabbage sunflower kernels) in a bowl. 2. In a small bowl, combine dressing ingredients (yogurt mustard). 3. Add dressing to fruit coleslaw and gently toss. Fruit Coleslaw with Yogurt Calories: 110 Protein: 3g Carbohydrate: 23g Fat: 1g
Tip
When in doubt about a foods freshness or safety, throw it out!
133
Fruit Cup
Serves: 2 Ingredients 2 passion fruit 1 tablespoon honey juice of 1 lime 1 large kiwi, peeled and cut into semi-circles 1 small banana, thinly sliced 1 cup red seedless grapes Directions 1. Cut off top of passion fruit and scoop out pulp 2. Combine honey and lime juice. 3. Combine last 3 ingredients (kiwi grapes). 4. Add honey mixture and toss gently. 5. Spoon into passion fruit. Fruit Cup Calories: 182 Protein: 2g Carbohydrate: 46g Fat: 1g Serves: 4
Tortellini Soup
Ingredients 2 (14.5-ounce) cans fat free chicken broth 1 carrot, peeled and sliced 1 stalk celery, sliced cup frozen cheese tortellini dash each salt and pepper Directions 1. Combine first 3 ingredients (chicken broth celery) in a saucepan and bring to a boil. 2. Add rest of ingredients (tortellini pepper) and cook about 15 minutes. Tortellini Soup Calories: 79 Protein: 5g Carbohydrate: 10g Fat: 2g
Tip Completely thaw foods in the refrigerator to prevent bacterial growth and do not allow meat to drip on other foods.
134
Pasta Salad
Serves: 4 Ingredients 8 ounces uncooked rotini pasta 1 cups broccoli florets 1 cup sliced fresh mushrooms 1 large red bell pepper, seeded and cut into strips 1 (8-ounce) bottle low fat Caesar salad dressing Directions 1. Cook pasta according to directions on package, drain. 2. Rinse with cold running water, drain and place in a large bowl. 3. Add remaining ingredients (broccoli dressing) and toss well. 4. Cover and refrigerate until ready to serve. Pasta Salad Calories: 162 Protein: 4g Carbohydrate: 31g Fat: 3g Serves: 2
Rice Pilaf
Ingredients 1 cup low sodium chicken broth cup long-grain rice cup diced celery cup diced green pepper 1 small green onion 2 tablespoons chopped fresh parsley leaves Directions 1. Combine first 5 ingredients (broth green onion) in a saucepan. 2. Heat to boiling over high heat. 3. Reduce heat to low, cover, and simmer 18 20 minutes or until liquid is absorbed and rice is tender. 4. Stir in parsley. Rice Pilaf Calories: 200 Protein: 6g Carbohydrate: 41g Fat: 1g
Tip Many airlines offer low calorie, low cholesterol, and vegetarian meals. The next time you make a long flight try ordering one of these meals.
135
Fruit Salad with Honey Dressing

Serves: 6 Ingredients 2 thinly sliced unpeeled apples 1 cup seedless red grapes 1 medium banana, sliced 1 (16-ounce) can pineapple chunks in water, drained 1 cup cantaloupe chunks 1 kiwi, peeled and sliced Dressing cup fat free sour cream 1 cup fat free cottage cheese 1 cup low fat vanilla yogurt 2 tablespoons honey 2 teaspoons lime juice Directions 1. Combine first 5 ingredients (apples cantaloupe) in bowl. 2. In another bowl, combine sour cream, cottage cheese, and yogurt. Mix well. 3. Add honey and lime juice. Mix well. 4. Pour dressing over fruit and toss gently. 5. Garnish with kiwi slices. Fruit Salad with Honey Dressing Calories: 202 Protein: 9g Carbohydrate: 42g Fat: 1g Serves: 5
Smothered Greens
Ingredients 3 cups water pound smoked turkey breast, skinless 1 tablespoon hot pepper, freshly chopped teaspoon cayenne pepper teaspoon ground cloves 2 cloves crushed garlic teaspoon thyme 1 teaspoon ground ginger cup chopped onion 2 pounds greens (mustard, turnip, collard, kale, or mixture) Directions 1. Place all ingredients except greens (water onion) in saucepan and bring to a boil. 2. Wash greens thoroughly and remove stems. Tear or slice leaves into bite-sized pieces. 3. Add greens to turkey stock and cook 20 30 minutes or until tender. Smothered Greens Calories: 87 Protein: 9g Carbohydrate: 13g Fat: 1.5g
Tip
Pull-ups are a great exercise for back development. If you cant do regular, try assisted.
136
Zucchini and Tomatoes

Serves: 4 Ingredients 1 teaspoon light soft margarine 2 small onions, chopped 4 small zucchini, thinly sliced 2 medium tomatoes, chopped freshly ground pepper Directions 1. Melt margarine over medium heat in a skillet. 2. Add onion and cook, stirring until softened. 3. Add zucchini and cook 2 minutes. 4. Add tomatoes and cook for 3 5 minutes or until zucchini is tender-crisp. 5. Season with pepper. Zucchini and Tomatoes Calories: 51 Protein: 3g Carbohydrate: 10g Fat: 1g Serves: 3
Carrots in O J
Ingredients 1 pound carrots, peeled and diagonally sliced cup orange juice Directions 1. Place carrots and orange juice in saucepan. 2. Cover and simmer for 20 minutes. Carrots in O J Calories: 75 Protein: 2g Carbohydrate: 17g Fat: 0g
Tip To minimize lactic acid buildup in your muscles eat foods that are easily digested before working out, stay hydrated, and alternate between high intensity and moderate intensity training.
137
Maple Sweet Potatoes

Serves: 4 Ingredients 2 pounds sweet potatoes teaspoon cinnamon teaspoon maple flavoring teaspoon rum extract cup hot water Directions 1. Scrub sweet potatoes thoroughly under running water. 2. Place potatoes in a stockpot of boiling water, cover, and boil until tender. Drain. 3. When potatoes are cool enough to handle, peel and mash. 4. Add last 4 ingredients (cinnamon water) and beat until light and fluffy. Maple Sweet Potatoes Calories: 181 Protein: 3g Carbohydrate: 41g Fat: 0.5g Serves: 4
Dijon Asparagus
Ingredients pound fresh asparagus spears cup low sodium chicken broth 1 tablespoon Dijon mustard Directions 1. Break woody ends from asparagus spears. 2. Place asparagus in skillet and pour broth over asparagus. 3. Cover and steam over medium heat until crisp-tender, about 4 minutes. 4. Place asparagus on platter, keep warm. 5. Add mustard to skillet, heat to boiling over high heat, stir constantly. 6. Pour sauce over asparagus. Dijon Asparagus Calories: 28 Protein: 3g Carbohydrate: 4g Fat: 1g
Tip
Always complete each stretch for both sides of your body the same way.
138
Scalloped Corn
Serves: 6 Ingredients 1 (17-ounce) can cream-style corn 1 cup skim milk 1 large egg, beaten 1 cup soda cracker crumbs 2 tablespoons chopped pimiento cup chopped onion teaspoon salt pinch of pepper 2 teaspoons light margarine Directions 1. Preheat oven to 350 degrees. Coat 1-quart casserole with nonstick cooking spray. 2. Combine first 3 ingredients (corn egg) and stir to mix well. 3. Add cup crumbs and next 4 ingredients (pimiento pepper) and mix well. 4. Pour into casserole dish. 5. Melt margarine in skillet and add remaining crumbs. Stir to combine. 6. Sprinkle crumb mixture over corn mixture. 7. Bake for 35 minutes. Scalloped Corn Serving Size: cup Calories: 150 Protein: 5g Carbohydrate: 26g Fat: 4g Serves: 4
Green Bean Salad
Ingredients 1 pound fresh green beans, trimmed 1 small carrot, julienned 1 green bell pepper, seeded and chopped 1 small red onion, thinly sliced cup fat free Italian salad dressing teaspoon pepper Directions 1. Bring a saucepan of water to boil over high heat. 2. Add green beans and cook for 4 minutes. 3. Add carrot and cook about 1 minute or until crisp-tender. 4. Drain green beans and carrots in a colander. 5. Rinse under cold water until cool. Pat dry with paper towels. 6. Combine last 4 ingredients (bell pepper pepper) in a bowl and mix well. 7. Add green beans and carrots and toss gently. Green Bean Salad Calories: 68 Protein: 2g Carbohydrate: 15g Fat: 0.5g
Tip Lutein, which acts as an antioxidant, has been proven to help preserve eyesight and prevent heart disease. Green leafy vegetables, corn, Brussels sprouts, broccoli, and peas are good sources of lutein.
139
Grilled Potatoes
Serves: 6 Ingredients 3 pounds red potatoes, thinly sliced 4 tablespoons vinegar 1 tablespoon Mrs. Dash 1 teaspoon salt Directions 1. Sprinkle potatoes with vinegar, Mrs. Dash, and salt. 2. Divide amongst 6 pieces of aluminum foil, wrap. 3. Place potatoes on grill. 4. Grill over medium coals for 30 minutes, turning every 10 minutes. Grilled Potatoes Calories: 248 Protein: 4.5g Carbohydrate: 58g Fat: 0.5g Serves: 6
Grilled Corn
Ingredients 6 large ears of corn, husks removed nonstick cooking spray Butter-flavored sprinkles 1 large purple onion, chopped 3 tablespoons chopped parsley 4 sprigs rosemary salt pepper Directions 1. Spray corn with cooking spray and cover with butter sprinkles. 2. Place on six pieces of aluminum foil and sprinkle with onion, parsley, and rosemary. 3. Sprinkle with salt and pepper and wrap in foil. 4. Place corn on grill over medium hot coals for 20 30 minutes, turning once. Grilled Corn Calories: 133 Protein: 3g Carbohydrate: 27g Fat: 1g
Tip To improve you anabolic environment and metabolism, perform 3-5 sets of 8-12 reps with 1-2 minute rest periods in between. This has been shown to increase testosterone and growth hormone.
140
Butter Stuffing
Serves: 6 Ingredients 1 (14.5-ounce) can fat free chicken broth dash pepper 1 stalk celery, chopped 1 small onion, chopped 4 cups herb seasoned stuffing Directions 1. Combine first 4 ingredients (broth onion) in saucepan. 2. Heat to a boil over high heat. Reduce heat to low. 3. Cover and cook for 5 minutes or until vegetables are tender. 4. Add stuffing and mix until stuffing is soft. Butter Stuffing Calories: 163 Protein: 5.5g Carbohydrate: 31g Fat: 1.5g
Beans and Corn Casserole

Serves: 9 Ingredients 1 (15-ounce) can kidney beans 1 cups fat free cheddar cheese 1 (12-ounce) package frozen corn kernels 1 (4-ounce) can green chili peppers, diced 1 dash hot pepper sauce 1 medium zucchini, sliced 1 (8-ounce) can tomato sauce cup cornmeal cup skim milk cup egg whites Directions 1. Preheat oven to 350 degrees. 2. Coat casserole dish with nonstick cooking spray. 3. Combine beans, of the cheese, and next 5 ingredients (corn tomato sauce); mix well and pour into casserole dish. 4. In another bowl, combine cornmeal, milk, and egg whites; blend well and pour over vegetables mixture. 5. Bake for 40 minutes, then top with remaining cheese. 6. Bake a few more minutes until cheese melts. Beans and Corn Casserole Calories: 148 Protein: 12g Carbohydrate: 26g Fat: 1g
Tip You cant just lose fat in any one place on your body. But you can lose fat over your entire body by following a well-designed exercise and training program and developing good eating habits.
141
Mexican Salad
Serves: 6 Ingredients 8 ounces fusilli or rotelle pasta 6 green onions, ends trimmed and thinly sliced 3 Roma tomatoes, chopped 2 fresh jalapeo peppers, seeded and minced 1 red bell pepper, cut into strips 1 cup minced fresh cilantro 1 (8.5-ounce) can kidney beans, rinsed and drained cup red wine vinegar 1 tablespoon salad oil 2 tablespoon grated Parmesan cheese dash of salt Directions 1. Cook pasta according to directions on package. 2. Drain and rinse with cold water until cool, drain. 3. Combine pasta and next 6 ingredients (green onions beans) in bowl. 4. Add last 4 ingredients (vinegar salt); mix well. Mexican Salad Calories: 222 Protein: 9g Carbohydrate: 39g Fat: 4g
Roasted Vegetables
Serves: 6 Ingredients 3 Yukon Gold potatoes, scrubbed and cut into bite-sized pieces 3 red potatoes, scrubbed and cut into bite-sized pieces 1 red onion, peeled and quartered 4 carrots, scrubbed and quartered 2 tablespoons light margarine, melted 1 teaspoon thyme 1 teaspoons salt teaspoon pepper Directions 1. Preheat oven to 375 degrees. 2. In microwave-safe baking pan, combine vegetables (potatoes carrots) with margarine, thyme, salt, and pepper to coat. 3. Cover with waxed paper and microwave for 5 minutes on high. 4. Remove wax paper and transfer to oven. 5. Roast for 20 minutes, stirring and turning vegetables once or twice until tender and lightly browned. Roasted Vegetables Calories: 140 Protein: 2g Carbohydrate: 27g Fat: 3g
Tip Prioritize your training. Train weak body parts at the beginning of the week and first during the day. Often we dont enjoy training these body parts so try to make it fun. Soon your body will have the look and symmetry you are after. 142
Thyme Roasted Potatoes

Serves: 6 Ingredients 2 pounds small red potatoes, scrubbed and halved nonstick cooking spray 4 tablespoons fresh chopped thyme 2 teaspoons garlic salt 1 cups white vinegar 3 tablespoons sugar Directions 1. Preheat oven to 400 degrees. 2. Place potatoes in large bowl and spray with cooking spray. 3. Sprinkle with 3 tablespoons thyme and garlic salt. Toss to coat. 4. Place potatoes on baking sheet. 5. Roast potatoes until tender and brown about 45 minutes, turning every 15 minutes. 6. In saucepan combine vinegar and sugar. 7. Heat over high heat until sugar dissolves. 8. Boil until liquid is reduced to cup, about 10 minutes. 9. Mix in remaining thyme, then pour over potatoes. Thyme Roasted Potatoes Calories: 156 Protein: 3g Carbohydrate: 38g Fat: 0g Serves: 8
Corn Bread
Ingredients 1 cup yellow cornmeal 2 tablespoons all-purpose flour 1 teaspoon baking powder teaspoon baking soda teaspoon salt 1 cup low fat buttermilk cup egg whites 1 tablespoon light margarine Directions 1. In medium bowl, combine first 5 ingredients (cornmeal salt). 2. Add milk and egg whites, stir until well blended and set aside for 30 minutes. 3. Preheat oven to 425 degrees. 4. Place margarine in oven-proof skillet or cake pan, place in oven. 5. When margarine is very hot add it to batter and mix well. 6. Pour batter into skillet or pan and bake for 20 25 minutes or until bread is firm and light brown around edges. 7. Cool for 5 10 minutes and then cut into 8 equal pieces. Corn Bread Serving Size: 1 piece Calories: 109 Protein: 3g Carbohydrate: 17g Fat: 3g
Tip Microwave cooking vegetables will retain the vitamins and minerals they contain because very little water is required in this cooking method.
143
Fettuccini with Tomato Sauce

Serves: 4 Ingredients 8 ounces uncooked fettuccini cup chopped onion 2 cloves garlic, minced cup part-skim ricotta cheese 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh chives 2 teaspoons sugar teaspoon pepper 1 (14-ounce) can diced tomatoes, undrained Directions 1. Cook fettuccini according to directions on package, drain. 2. Coat saucepan with nonstick cooking spray and heat over medium-high heat. 3. Add onion and garlic and cook until onion is crisp-tender, stirring constantly. 4. Add remaining ingredients (ricotta cheese tomatoes). 5. Heat to boiling, reduce heat and simmer for 5 minutes or until slightly thickened. 6. Serve over fettuccini. Fettuccini with Tomato Sauce Calories: 266 Protein: 14g Carbohydrate: 48g Fat: 2.5g
Pasta and Vegetables

Serves: 4 Ingredients 8 ounces dry whole wheat shell pasta 2 cups broccoli florets 1 carrot, peeled and sliced cup water 1 red bell pepper, seeded and cut into strips cup fat free red wine vinegar dressing 1 (15-ounce) can stewed tomatoes Directions 1. Cook pasta according to directions on package, drain. 2. Wash broccoli and cut into small florets. Set stems aside to use later. 3. Combine broccoli, carrot, and water in saucepan and boil for 3 minutes. 4. Add red pepper and cook for 1 minute. 5. Remove from heat and add dressing, tomatoes, and pasta. 6. Toss gently and serve at room temperature or chilled. Pasta and Vegetables Serving Size: 13 ounces Calories: 285 Protein: 10g Carbohydrate: 59g Fat: 1g
Tip Head to the mall for some exercise and good food. Many malls are now offering many healthful food choices like sandwiches, chicken, and baked potatoes. Take a walk through the mall window shopping first and then begin your shopping, this increases your amount of walking. 144
Red Beans and Rice

Serves: 4 Ingredients 1 pound dry red beans, soaked overnight, drained 6 cups water 2 cups finely chopped onion 3 cloves garlic, crushed 1 cup finely chopped green pepper 3 teaspoons chili powder 2 teaspoons cayenne teaspoon oregano teaspoon cumin 1 teaspoon salt 1 (8-ounce) can tomato sauce 1 tablespoon Worcestershire sauce 3 cups cooked brown rice 1 bunch parsley, chopped Directions 1. Combine first 4 ingredients (beans garlic) in large pot. 2. Boil for 12 minutes, then reduce heat and simmer for 1 hour. 3. Add next 8 ingredients (green pepper Worcestershire sauce). Mix well. 4. Simmer an additional 1 1 hours or until beans are tender and liquid is thick. 5. Spoon beans over rice and top with parsley. Red Beans and Rice Calories: 417 Protein: 22g Carbohydrate: 81g Fat: 2.5g
Pasta with Tomato Cream

Serves: 4 Ingredients 6 ounces uncooked Penne pasta nonstick cooking spray 4 ounces Canadian bacon, chopped cup shopped red bell pepper cup chopped onion 1 clove garlic, minced 1 (14.5-ounce) can diced tomatoes 1 teaspoon sugar 2 tablespoons chopped fresh basil teaspoon salt teaspoon pepper 2 teaspoons flour cup evaporated skim milk Directions 1. Cook pasta according to directions on package. 2. Spray skillet with cooking spray and heat over medium-high heat until hot. 3. Add next 4 ingredients (Canadian bacon garlic) and saut until vegetables are tender. 4. Add next 5 ingredients (tomatoes pepper) and bring to a boil. 5. Reduce heat, cover, and simmer for 10 minutes. 6. In a bowl, combine flour and milk, mix well. 7. Add flour mixture to tomato mixture and cook over medium heat until slightly thickened, stirring constantly. 8. Add pasta and cook over medium heat for 2 3 minutes or until heated through. Pasta with Tomato Cream Serving Size: 1 cups Calories: 236 Protein: 13g Carbohydrate: 38g Fat: 3g
Tip Understanding Food Labels Free means that none of the substance cited, or a negligible amount, is in the product. The words without, no, and zero mean the same thing. 145
Broccoli and Cheddar Bake

Serves: 6 Ingredients 4 cups chopped fresh broccoli cup chopped onion 1 cups egg substitute 1 cup skim milk 1 cup low fat cheddar cheese teaspoon pepper Directions 1. Preheat oven to 350 degrees. 2. Saut broccoli and onion in small amount of water in skillet until tender. Add water as necessary. Drain and set aside. 3. Combine egg substitute, skim milk, and cup cheese in a bowl and mix well. 4. Add broccoli, onion, and pepper. 5. Coat 1 -quart baking dish with cooking spray and pour in the mixture. 6. Place pan in a larger pan with about 1 inch of water. 7. Bake uncovered for about 45 minutes. 8. Done when toothpick inserted in center comes out clean. Remove from oven and top with remaining cheese. 9. Let stand 10 minutes before serving. Broccoli and Cheddar Bake Calories: 111 Protein: 11.5g Carbohydrate: 9g Fat: 1.5g
Buttermilk Mashed Potatoes

Serves: 4 Ingredients 2 pounds Yukon potatoes, quartered 1 cup white onion, chopped 1 teaspoon garlic powder 2 tablespoon chopped green onion cup fat free buttermilk 1 teaspoon salt teaspoon pepper Directions 1. Boil potatoes in 2 quarts of rapidly boiling water for about 20 minutes. 2. Saut onion and garlic in skillet coated with nonstick cooking spray. 3. Add 2 tablespoons of water to the skillet. 4. Add green onion. 5. Drain potatoes and mash with potato masher. 6. Add onion mixture, buttermilk, salt, and pepper. 7. Mix well. Buttermilk Mashed Potatoes Serving Size: 11 ounces Calories: 230 Protein: 6g Carbohydrate: 52g Fat: 0.5g
Tip Some of the healthier choices from TGI Fridays include Chicken or Steak Fajitas (no sour cream or guacamole), Jack Daniels Salmon, and Herb Grilled Chicken.
146
Green Bean Casserole

Serves: 8 Ingredients 1 large yellow onion, thinly sliced 1 cup reduced fat buttermilk 1 cups corn flake crumbs cup flour teaspoon salt teaspoon pepper teaspoon garlic powder teaspoon paprika 1 can reduced fat condensed cream of mushroom soup 1 cup skim milk 1 pound frozen green beans Directions 1. Soak onion in buttermilk for 5 minutes. 2. Combine next 6 ingredients (crumbs paprika) in a zip-lock bag. 3. Drain onions and toss few at a time with crumb mixture. 4. Place onions in baking pan coated with cooking spray. Spray top of onion with cooking spray. 5. Bake for 6 7 minutes, then flip onions over and spray with cooking spray. 6. Bake for 6 7 minutes more or until onions are crisp. Let onions cool. 7. Reconstitute soup with milk and stir in green beans. 8. Chop up half the onions and stir into green bean mixture. 9. Place green bean mixture in oven, uncovered, and bake for 20 minutes at 350 degrees. 10. Layer remaining onions across top and bake for 5 more minutes. Green Bean Casserole Serving Size: 5 ounces Calories: 103 Protein: 3.5g Carbohydrate: 18g Fat: 1.5g
Tip A diet rich in soy can decrease a womans risk for breast cancer and a mans risk for colon cancer.
147
Yellow Side Recipes
148
Yellow Side Recipes

Black Bean Tortilla Bake, 155 Buttermilk Biscuits, 155 Onion-Cheese Bread, 154 Stir-Fried Broccoli with Sesame Seeds, 153 Linguine Florentine, 154 Rosemary Butter Noodles, 151 Mixed Pasta with Herbs, 150 Pasta with Roasted Tomatoes, 156 Broccoli Stuffed Potatoes, 156 Garlic Potatoes, 153 Twice Baked Potatoes, 152 Hawaiian Salad, 150 Spinach Salad, 151 Vegetable and Spaghetti Salad, 152
149
Hawaiian Salad
Serves: 4 Ingredients 1 cups canned light tuna in water, chopped cup radishes, sliced cup cashew nuts, chopped tablespoon green onion, chopped cup pineapple cubes 1 cups cooked elbow macaroni cup fat free Miracle Whip 2 tablespoons pineapple juice teaspoon celery seed teaspoon soy sauce Directions 1. Combine first 6 ingredients (tuna macaroni) and toss lightly. 2. In another bowl combine remaining ingredients (Miracle Whip soy sauce). 3. Add to macaroni mixture, mix well, and chill. Hawaiian Salad Calories: 220 Protein: 20g Carbohydrate: 24g Fat: 4.5g
Mixed Pasta with Fresh Herbs

Serves: 8 Ingredients 8 ounces assorted pasta 2 tablespoons olive oil 1 tablespoon chopped fresh sage 1 tablespoon chopped fresh basil teaspoon salt teaspoon pepper Directions 1. Cook pasta according to directions on package. 2. Toss pasta with oil, herbs, salt, and pepper. Mixed Pasta with Fresh Herbs Serving Size: cup Calories: 170 Protein: 4g Carbohydrate: 22g Fat: 7g
Tip Stretches should feel slightly uncomfortable but not painful. You should feel the stretch in your muscles, not joints.
150
Rosemary Butter Noodles

Serves: 6 Ingredients 12 ounces wide egg noodles cup minced fresh parsley 2 tablespoons light margarine 1 teaspoon minced fresh rosemary leaves teaspoon salt teaspoon pepper Directions 1. Prepare noodles according to directions on package. Drain well. 2. Add remaining ingredients (parsley pepper), stirring until margarine melts. 3. Toss to coat well. Rosemary Butter Noodles Calories: 250 Protein: 8g Carbohydrate: 41g Fat: 6g Serves: 6
Spinach Salad
Ingredients 1 (10-ounce) bag fresh spinach 5 iceberg lettuce leaves 3 green onions, chopped 2 stalks celery, sliced pound fresh mushrooms, sliced 1 hard boiled egg, sliced 1 large tomato, cut into wedges 1 cup Kraft Free Red WineVinegar Salad Dressing cup Hormel Real Bacon Pieces 1 cup seasoned salad croutons Cooking Instructions 1. In a large bowl, tear spinach and lettuce into bite-sized pieces. 2. Add green onions and next 4 ingredients (celery tomato). 3. Pour salad dressing over spinach mixture; toss gently. 4. Sprinkle with bacon bits and croutons before serving. Spinach Salad Calories: 158 Protein: 7g Carbohydrate: 20g Fat: 5g
Tip Fat-Lowering Ingredient Substitutions: * Instead of shortening use margarine. * Instead of mayonnaise use non-fat mayonnaise or salad dressing. 151
Twice Baked Potatoes

Serves: 4 Ingredients 4 baking potatoes cup egg whites 4 tablespoons light margarine 4 tablespoons skim milk teaspoon salt teaspoon pepper cup fresh chopped chives cup low fat shredded cheddar cheese Directions 1. Scrub potatoes and prick with a fork. 2. Bake at 375 degrees for about 1 hour. 3. Cut each potato in half and carefully scoop out the shell and place in bowl. 4. Mash potatoes and mix with next 6 ingredients (egg whites chives). 5. Fill potatoes with filling and bake for 20 more minutes. 6. Sprinkle with cheese and bake until cheese melts. Twice Baked Potatoes Serving Size: 1 potato Calories: 189 Protein: 10g Carbohydrate: 22.5g Fat: 6.5g
Vegetable and Spaghetti Salad

Serves: 6 Ingredients 4 ounces uncooked spaghetti cup diced tomatoes cup frozen mixed vegetables cup diced American cheese 2 tablespoons diced black olives 1 tablespoon diced red onion 2 tablespoons Parmesan cheese teaspoon basil leaves teaspoon pepper cup fat free Italian dressing Topping 2 tablespoons Parmesan cheese teaspoon granulated garlic teaspoon pepper 1 teaspoon dry parsley teaspoon basil Directions 1. Cook spaghetti according to directions on package. Drain and refrigerate for 30 minutes. 2. In large bowl, combine next 8 ingredients (tomatoes pepper). 3. Add chilled spaghetti and toss with Italian dressing. Refrigerate for 2 hours. 4. Combine topping ingredients (Parmesan cheese basil). 5. Sprinkle topping over spaghetti mixture. Vegetable and Spaghetti Salad Serving Size: cup Calories: 105 Protein: 5g Carbohydrate: 10g Fat: 5g
Tip
Without discipline we lose many benefits we might have gained, including self respect.
152
Garlic Potatoes
Serves: 2 Ingredients 2 large baking potatoes 1 tablespoon olive oil 1 tablespoon dried parsley 1 clove garlic, pressed teaspoon salt Directions 1. Slice potatoes in half lengthwise, then cut lengthwise pieces into strips about -inch wide. 2. Place potatoes in large bowl and add next 4 ingredients (olive oil salt) and mix well. 3. Place on baking sheet coated with cooking spray. 4. Bake at 450 degrees for 30 minutes or until crisp and brown. Garlic Potatoes Calories: 264 Protein: 4.5g Carbohydrate: 47g Fat: 7g
Stir-Fried Broccoli with Sesame Seeds

Serves: 2 Ingredients 2 stalks fresh broccoli 2 teaspoons canola oil 2 to 4 tablespoons water 1 tablespoons sesame seeds dash salt dash pepper Directions 1. Wash broccoli and cut into bite-sized pieces. 2. Heat oil in skillet and add broccoli. 3. Stir-fry for 1 minute, then add water. 4. Cover and steam for 2 minutes or until tender-crisp. 5. Add sesame seeds, salt, and pepper. Stir-Fried Broccoli with Sesame Seeds Calories: 135 Protein: 7g Carbohydrate: 12g Fat: 7g
Tip Some of the healthier choices from Pizza Hut include Ham Thin n Crispy pizza, Veggie Lovers Thin n Crispy pizza, and Chicken Supreme Thin n Crispy pizza.
153
Onion-Cheese Bread
Serves: 8 Ingredients cup chopped onion 4 teaspoons light margarine 1 cups reduced fat biscuit mix cup egg substitute cup skim milk cup low fat shredded cheddar cheese Directions 1. Preheat oven to 400 degrees. 2. Spray a cake pan with cooking spray. 3. Saut onion in 2 teaspoons margarine in skillet until tender. 4. In a medium bowl, combine biscuit mix, egg substitute, and milk. 5. Add the onion and cheese and mix well. 6. Spread in cake pan. 7. Melt remaining margarine and brush over bread. 8. Sprinkle with remaining cheese. 9. Bake 20 25 minutes or until bread is firm and light brown. 10. Cut into 8 pieces. Onion-Cheese Bread Serving Size: 1 piece Calories: 168 Protein: 7g Carbohydrate: 17g Fat: 8g
Linguine Florentine
Serves: 4 Ingredients 5 ounces uncooked linguine cup low fat mozzarella cheese cup fat free sour cream 1 (10-ounce) package frozen chopped spinach, thawed and well drained cup egg substitute teaspoon salt teaspoon garlic powder 1 (14-ounce) far low fat spaghetti sauce Directions 1. Preheat oven to 350 degrees. 2. Cook linguine according to directions on package and drain. 3. In a large bowl, combine next 7 ingredients (cheese garlic powder). 4. Stir in linguine and place in a 1 quart baking dish. 5. Pour spaghetti sauce over linguine and bake for about 30 minutes or until bubbly. Linguine Florentine Calories: 282 Protein: 14g Carbohydrate: 40.5g Fat: 5.5g
Tip
Always keep fresh and jarred garlic on hand. It can be added to many dishes for fat-free flavor.
154
Buttermilk Biscuits
Serves: 9 Ingredients 1 cup plus 1 tablespoon flour 1 teaspoon baking powder teaspoon baking soda teaspoon salt cup light margarine cup plus 2 tablespoons low fat buttermilk Directions 1. Preheat oven to 425 degrees. 2. Spray baking sheet with cooking spray. 3. Combine 1 cup flour, baking powder, baking soda, and salt in medium bowl. 4. Cut in margarine until mixture looks like coarse crumbs. 5. Add buttermilk to make a stiff dough. 6. Roll dough onto a board, covered with remaining 1 tablespoon flour, to about inch thick. 7. Cut 2-inch circles and place on baking sheet about 1-inch apart. 8. Use all dough. 9. Bake for 8 10 minutes or until puffed and golden. Buttermilk Biscuits Calories: 105 Protein: 2g Carbohydrate: 12g Fat: 5g
Black Bean Tortilla Bake

Serves: 6 Ingredients 1 clove garlic, minced cup chopped onion 1 cup chopped tomatoes cup chopped green onions teaspoon chili powder 1 (8-ounce) can tomato sauce 1 (16-ounce) can black beans, rinsed and drained 1 tablespoon chopped cilantro dash salt dash pepper 12 corn tortillas 8 ounces fat free shredded cheddar cheese, divided Directions 1. Preheat oven to 350 degrees. 2. Spray skillet with cooking spray. 3. Add first 5 ingredients (garlic chili powder) and cook over medium heat until onion is tender. 4. Add tomato sauce and cook 5 more minutes. 5. Add beans, cilantro, salt, and pepper. 6. Spray a baking dish with cooking spray and layer with 4 tortillas, cheese, and of the bean mixture; repeat 2 more times. 7. Top with remaining of cheese, cover, and bake for 20 minutes. 8. Uncover and bake for 10 more minutes or until bubbly. Black Bean Tortilla Bake Calories: 268 Protein: 17g Carbohydrate: 40g Fat: 5g
Tip At a party, check out the food table and sample small portions of your favorites. Remember, moderation is key.
155
Broccoli Stuffed Potatoes

Serves: 4 Ingredients 4 large baking potatoes 2 teaspoons olive oil 1 cups chopped broccoli florets 1 cup diced onion cup fat free sour cream cup low fat buttermilk 2 tablespoons minced fresh dill 1 tablespoon grated Parmesan cheese teaspoon salt teaspoon pepper cup low fat shredded cheese Directions 1. Preheat oven to 375 degrees. 2. Wrap potatoes in foil and bake for 1 hour or until tender. 3. Heat oil in skillet over medium heat. 4. Add broccoli and onion and saut for 4 minutes or until tender; set aside. 5. Remove potatoes from foil and cut in half. Scoop out pulp. 6. Combine potato pulp, broccoli mixture, and next 6 ingredients (sour cream pepper) and mash. 7. Stuff potato shells with mixture and sprinkle with cheese. 8. Place on baking sheet and bake for 10 minutes or until heated through. Broccoli Stuffed Potatoes Serving Size: 1 potato Calories: 349 Protein: 13g Carbohydrate: 64g Fat: 5g
Pasta with Roasted Tomatoes

Serves: 6 Ingredients 2 pounds Roma tomatoes 1 tablespoon olive oil 1 clove garlic, minced cup loosely packed shredded fresh basil dash salt dash pepper 1 cup part-skim ricotta cheese cup grated Parmesan cheese 1 tablespoon oregano 12 ounces uncooked Penne pasta Directions 1. Preheat oven to 425 degrees. 2. Core tomatoes and quarter. Squeeze gently to get rid of seeds. 3. In non-metallic bowl, combine tomatoes and next 3 ingredients (oil basil) and toss well. 4. Place skin side up in non-metallic baking dish and bake until the skin darkens, about 20 minutes. 5. Season with salt and pepper. 6. Chop tomatoes and set aside. 7. In a large bowl, combine next 3 ingredients (ricotta oregano). 8. Cook pasta according to directions on package. Drain well. 9. Toss pasta with ricotta mixture and tomatoes. Pasta with Roasted Tomatoes Calories: 314 Protein: 14g Carbohydrate: 47g Fat: 7.5g
Tip Add a salad or vegetable if you will be eating a frozen dinner because they tend to provide less than one serving of vegetables.
156
Red Side Recipes
157
Red Side Recipes

Italian Pasta, 161 Pasta with Peppers and Onions, 163 Pasta with White Beans and Mushrooms, 162 Tomato and Herb Pasta, 160 Cheesy Potato Bake, 162 Two Cheese Potato Gratin, 163 Corn Pudding, 160 Pecan Rice, 161 Black Bean Salad, 159 Fruit Salad with Orange Dressing, 159 Tortellini with Tomato Sauce, 164
158
Fruit Salad with Orange Dressing

Serves: 4 Serves: 3 Ingredients 1 green apple, cored and sliced 1 red apple, cored and sliced 1 medium banana, peeled and sliced cup red seedless grapes, halved Dressing 6 cups plain low fat yogurt 2 teaspoons orange juice teaspoon nutmeg Directions 1. Combine all fruit together (apples grapes) in a large bowl. 2. Combine all dressing ingredients (yogurt nutmeg) and mix well. 3. Top with salad dressing. Fruit Salad with Orange Dressing Calories: 433 Protein: 26g Carbohydrate: 63g Fat: 9g
Black Bean Salad
Ingredients cup fresh lemon juice 3 tablespoons olive oil dash salt 2 cups corn kernels, thawed if frozen 2 pounds canned black beans, drained and rinsed 4 plum tomatoes, seeded and chopped cup onion, minced cup fresh parsley, minced teaspoon cayenne pepper Directions 1. Combine first 3 ingredients (lemon juice salt) in a jar with a lid and shake vigorously to mix. 2. Steam corn in a steamer basket over boiling water, covered, for 3 4 minutes, or just until cooked. 3. Drain and combine with lemon juice mixture and remaining ingredients (black beans cayenne pepper). 4. Let stand for 15 minutes, stirring occasionally. Black Bean Salad Calories: 371 Protein: 15g Carbohydrate: 50.5g Fat: 13g
Tip Keep hot foods hot and cold foods cold. Do not leave food at room temperature for more than 12 hours.
159
Corn Pudding
Serves: 8 Ingredients cup light margarine, melted 1 pound canned creamed corn 1 pound canned whole kernel corn, half of juice drained 2 eggs, beaten 1 cups cornbread mix Directions 1. Preheat oven to 350 degrees. 2. Combine all ingredients (margarine cornbread mix) in a bowl. 3. Pour into a greased 8 x 8-inch casserole dish. 4. Bake for 35 40 minutes. Scoop out with an ice cream scoop. Corn Pudding Serving Size: 2 x 4-inch piece Calories: 295 Protein: 8g Carbohydrate: 39g Fat: 14g
Tomato and Herb Pasta

Serves: 4 Ingredients 1 pound canned tomato sauce 3 cups water pound Penne or other tube pasta teaspoon red pepper flakes 1 large tomato, seeded and diced 2 tablespoons fresh sage, minced 1 tablespoon fresh mint, minced 2 tablespoons olive oil 2 teaspoons red wine vinegar cup grated Romano cheese Directions 1. Combine tomato sauce and water in a nonreactive saucepan and bring to a boil. 2. Add pasta and hot red pepper flakes, cover and cook 15 18 minutes over low heat, stirring frequently, until pasta is al dente. 3. Remove from heat and stir in next 5 ingredients (tomato vinegar). 4. Top with cheese. Tomato and Herb Pasta Calories: 275 Protein: 10g Carbohydrate: 35.5g Fat: 11g
Tip Fat-Lowering Ingredient Substitutions: * Instead of eggs use egg whites or egg substitutes. * Instead of butter use margarine or canola/olive oil. 160
Italian Pasta
Serves: 5 Ingredients 14 medium Italian plum tomatoes cup fresh basil leaf 1 medium garlic clove, minced 6 ounces shredded low fat mozzarella cheese 1 tablespoon olive oil 10 ounces dried fusilli pasta Directions 1. Place tomatoes in saucepan, cover with water, and bring to a boil. 2. Remove tomatoes after 10 seconds and allow to cool. Peel and chop. 3. Combine chopped tomatoes with next 4 ingredients (basil olive oil). 4. Let stand at room temperature for 3 hours covered. 5. Cook fusilli according to directions on package. Drain. 6. Add tomato mixture to pasta and mix well. Italian Pasta Calories: 387 Protein: 19g Carbohydrate: 56g Fat: 10.5g Serves: 6
Pecan Rice
Ingredients 2 cups reduced fat chicken broth 1 cup uncooked rice cup pecans, chopped 2 tablespoons light margarine 1 teaspoon dried parsley teaspoon salt teaspoon white pepper Directions 1. Combine broth and rice in saucepan, cover, and bring to a boil. 2. Reduce heat and simmer 20 minutes or until liquid is absorbed and rice is tender. 3. Remove from heat and stir in remaining ingredients (pecans pepper). Pecan Rice Calories: 226 Protein: 5g Carbohydrate: 27g Fat: 11g
Tip Always exercise at a comfortable pace. If you do not feel normal within 10 minutes after exercising, you are exercising too hard. If you have difficulty breathing or feel faint stop exercising immediately. 161
Cheesy Potato Bake

Serves: 4 Ingredients 1 pound medium potatoes, peeled and thinly sliced 1 onion, thinly sliced cup shredded fat free cheddar cheese cup light cream cup skim milk 1 teaspoon mustard powder cup shredded fat free cheddar cheese 1 tablespoon chives, chopped Directions 1. Preheat oven to 350 degrees. 2. Layer potato and onion slices in baking dish. 3. Sprinkle cheese between each layer. 4. Combine next 3 ingredients(cream mustard powder) and pour over potatoes and onions. 5. Top with remaining cheese and chives. 6. Bake 40 minutes or until cooked and serve hot. Cheesy Potato Bake Calories: 237 Protein: 15g Carbohydrate: 27.5g Fat: 10g
Pasta with White Beans and Mushrooms

Serves: 4 Ingredients 2 tablespoons olive oil 1 pound fresh white mushrooms, halved 1 cup onion, chopped 1 cup carrots, diced 1 teaspoon garlic, minced 1 (19-ounce) can white kidney beans, rinsed 1 can fat free chicken broth 4 ounces lean smoked ham, diced 1 teaspoon Italian seasoning 6 ounces wagon wheel pasta 1 cup tomato, diced 2 tablespoons fresh grated Parmesan cheese dash of salt and pepper Directions 1. Heat oil in saucepot until hot. 2. Add next 4 ingredients (mushrooms garlic), cook, and stir frequently until vegetables are tender, 6 8 minutes. 3. Add next 4 ingredients (beans Italian seasonings) and bring to a boil. 4. Reduce heat, cover and simmer about 20 minutes. 5. Cook pasta according to directions on package. Drain. Transfer to large serving bowl. 6. Add tomatoes to saucepot and cook until heated through, about 2 minutes. 7. Spoon over pasta and cover with cheese and salt and pepper. Pasta with White Beans and Mushrooms Calories: 488 Protein: 26g Carbohydrate: 74g Fat: 10.5g
Tip When traveling, try to pack a cooler full of healthy snacks such as fruit, reduced-fat peanut butter, low-fat crackers, and juice or water.
162
Two Cheese Potato Gratin

Serves: 6 Ingredients 1 pounds potatoes, cut into -inch slices 1 garlic clove cup flour teaspoon salt teaspoon red pepper 2 cups skim milk cup Parmesan cheese 5 ounces shredded low fat cheddar cheese Directions 1. Place potato slices and garlic in saucepan and cover with water. Bring to a boil and cook for 8 minutes or until just tender. 2. Drain and discard the garlic. 3. Place flour, salt, and pepper in a large saucepan and gradually whisk in milk. 4. Cook over medium heat until thick, remove from heat, and stir in Parmesan cheese. 5. Arrange of potatoes in baking dish sprayed with cooking spray. Pour half of sauce over slices. 6. Repeat with remaining potatoes and sauce. 7. Sprinkle with cheddar cheese. 8. Bake at 350 degrees for 25 minutes or until bubbly. Two Cheese Potato Gratin Calories: 225 Protein: 12.5g Carbohydrate: 24g Fat: 9g
Pasta with Peppers and Onions

Serves: 4 Ingredients 16 ounces elbow pasta dash salt 2 tablespoons olive oil 2 medium yellow peppers, thinly sliced 1 jumbo Vidalia onion, thinly sliced teaspoon coarsely ground black pepper 1 tablespoon balsamic vinegar cup chopped fresh basil leaves Directions 1. Cook pasta according to directions on package. Drain. 2. Heat oil in skillet over medium heat until hot. 3. Add yellow peppers, onion, and pepper. Cook until vegetables are tender and golden, about 15 minutes, stirring frequently. 4. Remove from heat and add vinegar and basil. 5. Place peppers and onions over pasta and add cup water. 6. Toss well. Pasta with Peppers and Onions Calories: 525 Protein: 16g Carbohydrate: 95g Fat: 9g
Tip Keep track of your accomplishments by keeping a journal. Use this as motivation and for changes to your program.
163
Tortellini with Tomato Sauce

Serves: 4 Ingredients 2 teaspoons olive oil 1 large onion, chopped 1(15-ounce) can chopped tomatoes, undrained 12 ounces frozen cheese tortellini cup chopped, fresh basil 2 tablespoons grated Parmesan cheese dash salt dash pepper Directions 1. Bring a large pot of salted water to a boil. 2. Heat oil in skillet over medium heat until hot. 3. Add onion and cook until well browned, about 10 minutes. 4. Add tomatoes and bring to a boil. 5. Reduce heat to medium-low and simmer for 5 10 minutes, stirring occasionally. 6. Season with salt and pepper. 7. Cook tortellini in boiling water until al dente, about 5 minutes. Drain and transfer to a large bowl. 8. Toss with tomato sauce and basil. 9. Sprinkle with Parmesan cheese. Tortellini with Tomato Sauce Serving Size: 2 cups Calories: 339 Protein: 15g Carbohydrate: 46g Fat: 10g
Tip
Alcohol consumption can increase food intake.
164
Green Snack Recipes
165
Green Snack Recipes

Cucumber-Shrimp Canaps, 177 Bean Dip, 176 Red Pepper Dip with Vegetables, 178 Spinach Dip, 176 Hot Mocha Drink, 174 Banana Frosty, 171 Crunchy Snack Mix, 175 Munch Mix, 174 Fruity Popcorn, 167 Italian Popcorn, 167 Baked Potato Skins, 177 Morning Refresher, 172 Grape and Orange Shake, 173 Honey and Apple Shake, 173 Mango Shake, 168 Strawberry Pineapple Shake, 171 Acapulco Shrimp, 178 Banana Orange Smoothie, 169 Fruit Smoothie, 168 Fruit and Veggie Smoothie, 172 Lemon Strawberry Smoothie, 169 Pumpkin Smoothie, 170 Sunshine Smoothie, 170 Tuna Melt, 175
166
Italian Popcorn
Serves: 2 Ingredients 2 quarts air-popped popcorn of a .7 ounce package of Italian salad dressing mix, dry Directions 1. Place popcorn in large bowl and sprinkle with Italian salad dressing mix. 2. Toss until distributed evenly. Italian Popcorn Calories: 163 Protein: 5g Carbohydrate: 33g Fat: 1.5g Serves: 4
Fruity Popcorn
Ingredients 8 ounces raisins 6 ounces dried apricots and pineapple, diced 1 quart air-popped popcorn Directions 1. Combine popcorn, raisins, and fruit in large bowl. 2. Toss to mix well. Fruity Popcorn Calories: 330 Protein: 4g Carbohydrate: 80g Fat: 1g
Tip
Carbohydrates are the most efficient fuel source for our bodies.
167
Fruit Smoothie
Serves: 1 Ingredients cup plain fat free yogurt 1 cup fruit juice to 1 cup fruit, fresh, frozen, or canned 1 scoop Extreme Protein vanilla powder Directions 1. Place all ingredients (yogurt protein powder) in blender. 2. Whip until smooth. Fruit Smoothie Calories: 358 Protein: 28g Carbohydrate: 59g Fat: 3.5g Serves: 1
Mango Shake
Ingredients 1 small mango, quartered, pitted, and peeled cup plain low fat yogurt cup orange juice 2 ice cubes 1 scoop Extreme Protein vanilla powder Directions 1. Combine all ingredients (mango protein powder) in a blender. 2. Blend until smooth. Mango Shake Calories: 359 Protein: 33g Carbohydrate: 56g Fat: 4g
Tip Fat-Lowering Ingredient Substitutions: * Instead of whole milk use skim milk or non-fat dry milk. * Substitute low-fat cheese for regular. * Use non-fat cooking spray instead of fat to grease a pan or skillet. 168
Banana Orange Smoothie

Serves: 2 Ingredients 1 banana, sliced 1 cup skim milk 1 cup orange-pineapple juice 1 scoop Extreme Protein vanilla powder Directions 1. Combine all ingredients (banana protein powder) in blender. 2. Blend until smooth. Banana Orange Smoothie Calories: 290 Protein: 29.5g Carbohydrate: 41g Fat: 1g
Lemon Strawberry Smoothie

Serves: 1 Ingredients 1 cup fat free vanilla yogurt cup orange juice 1 cups strawberries cup crushed ice 1 tablespoon lemon juice teaspoon lemon peel 1 scoop Extreme Protein vanilla powder Directions 1. Combine all ingredients (yogurt protein powder) in a blender. 2. Blend until smooth. Lemon Strawberry Smoothie Calories: 226 Protein: 29g Carbohydrate: 28g Fat: 1g
Tip
To keep from snacking while cooking chew gum or sip on water.
169
Pumpkin Smoothie
Serves: 6 Ingredients 1 cups pumpkin, canned and chilled 12 ounces evaporated skim milk, chilled 1 cups orange juice cup banana, sliced cup brown sugar, packed 1 scoop Extreme Protein vanilla powder Directions 1. Place all ingredients (pumpkin protein powder) in blender. 2. Blend until smooth. Pumpkin Smoothie Calories: 261 Protein: 28.5g Carbohydrate: 37.5g Fat: 1g Serves: 4
Sunshine Smoothie
Ingredients 1 cup orange sherbet 1 cup fresh strawberries, trimmed 1 cups pineapple chunks, fresh or canned in juice and drained 1 cups sparkling mineral water 1 scoop Extreme Protein vanilla powder Directions 1. Combine first 3 ingredients (sherbet pineapple) in a blender. 2. Add water and protein powder and blend until well mixed. Sunshine Smoothie Calories: 212 Protein: 24g Carbohydrate: 28g Fat: 1.5g
Tip
Snacking on peanuts and peanut butter can keep hunger at bay.
170
Banana Frosty
Serves: 1 Ingredients 1 banana, in frozen chunks 1 cup skim milk 1 scoop Extreme Protein vanilla powder Directions 1. Put frozen banana chunks in blender with milk and protein powder. 2. Blend on medium speed until smooth. Banana Frosty Calories: 328 Protein: 31g Carbohydrate: 44g Fat: 3.5g
Strawberry Pineapple Shake

Serves: 2 Ingredients cup unsweetened pineapple juice cup plain low fat yogurt 1 cups frozen, unsweetened strawberries 1 teaspoon sugar 2 scoops Extreme Protein vanilla powder Directions 1. Combine all ingredients (juice protein powder) in blender. 2. Blend at medium speed until smooth. Strawberry Pineapple Shake Serving Size: 1 cups Calories: 267 Protein: 29g Carbohydrate: 36g Fat: 2g
Tip
Understanding Food Labels Less and fewer mean that the nutrient or calorie content is reduced by at least 25%.
171
Morning Refresher
Serves: 2 Ingredients 8 ounces plain fat free yogurt cup skim milk cup orange juice 8 ice cubes 1 tablespoon honey 1 scoop Extreme Protein powder Directions 1. Combine all ingredients (yogurt protein powder) in a blender. 2. Whip until smooth and frothy. Morning Refresher Calories: 236 Protein: 29g Carbohydrate: 29g Fat: 0.5g
Fruit and Veggie Smoothie

Serves: 1 Ingredients 1 cup diet vegetables juice, any flavor cup fat free plain yogurt 1 medium banana, sliced 1 ice cube 1 scoop Extreme Protein vanilla powder Directions 1. Combine all ingredients (juice protein powder) in blender. 2. Blend until smooth. Fruit and Veggie Smoothie Calories: 380 Protein: 33g Carbohydrate: 65g Fat: 2g
Tip You may enhance your muscle recovery and growth by consuming a supplemental shake after your workout rather than an energy bar or sandwich.
172
Honey and Apple Shake

Serves: 3 Ingredients 2 cups chilled apple juice 1 cup chilled orange juice 2 tablespoons honey 1 teaspoon grated orange peel 3 scoops Extreme Protein vanilla powder Directions 1. Combine all ingredients (juices protein powder) in blender. 2. Blend until smooth. 3. Pour over ice. Honey and Apple Shake Calories: 266 Protein: 25g Carbohydrate: 43.5g Fat: 1g
Grape and Orange Shake

Serves: 2 Ingredients 1 cup red or green seedless grapes, cut in half 1 medium banana, peeled 1 navel orange, peeled and quartered 8 ice cubes 1 teaspoon honey 2 scoops Extreme Protein vanilla powder Directions 1. Combine all ingredients (grapes protein powder) in blender. 2. Blend until smooth. Grape and Orange Shake Calories: 263 Protein: 25g Carbohydrate: 44g Fat: 1g
Tip Restaurant meals often contain 2-3 times the calories our bodys need at any given time. Dont hesitate to ask for a to go box.
173
Hot Mocha Drink

Serves: 2 Ingredients 1 teaspoons instant coffee, regular or decaff 1 tablespoon sugar-free cocoa mix cinnamon stick 1 cup hot water 1 cup skim milk 1 teaspoons pure vanilla extract 1 scoop Extreme Protein vanilla powder cup fat free whipped topping Directions 1. Combine first 3 ingredients (coffee cinnamon) in small pot with cup of the hot water. 2. Bring to a boil and cook for 1 minute. 3. Add remaining hot water and milk. Reheat to a simmer. 4. Remove from heat and stir in vanilla extract and protein powder. Remove the cinnamon stick. 5. Pour into 2 mugs. Top each with 2 tablespoons whipped topping. Hot Mocha Drink Serving Size: 1 cup Calories: 203 Protein: 29g Carbohydrate: 16g Fat: 2g Serves: 6
Munch Mix
Ingredients cup air-popped popcorn cup Wheat Chex cereal 10 small pretzel twists cup chopped, dried apricots cup dried cranberries cup unsalted almonds Directions 1. Combine all ingredients (popcorn almonds) in a large bowl. 2. Place in 6 zip-lock bags. Munch Mix Calories: 100 Protein: 2g Carbohydrate: 16g Fat: 3.5g
Tip
Never force flexibility. Find a starting point, begin slowly and progress gradually.
174
Crunchy Snack Mix

Serves: 8 Ingredients 2 tablespoons light margarine teaspoon seasoned salt 2 teaspoons Worcestershire sauce 1 cup Rice Chex 1 cups Wheat Chex 1 cup thin pretzels cup reduced-fat tiny cheese crackers Directions 1. Preheat oven to 250 degrees. 2. Melt margarine in shallow baking pan. 3. Stir in salt and Worcestershire sauce. 4. Add last 4 ingredients (Rice Chex cheese crackers). Stir to coat the pieces with margarine. 5. Bake for 45 minutes, stirring every 15 minutes. 6. Spread on paper towel to cool. Store in airtight container. Crunchy Snack Mix Serving Size: cup Calories: 85 Protein: 2g Carbohydrate: 16g Fat: 2g Serves: 2
Tuna Melt
Ingredients 1 (12-ounce) can water packed light tuna, drained 1 tablespoon fat free Miracle Whip 1 (10-ounce) package frozen mixed vegetables, thawed 4 slices fat free American cheese Directions 1. Mix tuna and Miracle Whip with vegetables in baking dish. 2. Bake uncovered at 400 degrees for 15 minutes. 3. Arrange slices of cheese on top and broil for 1 minute or until cheese melts. Tuna Melt Calories: 346 Protein: 56g Carbohydrate: 24.5g Fat: 2g
Tip
Clean the junk food out of the pantry and stock up on healthy food.
175
Spinach Dip
Serves: 16 Ingredients 1 (10-ounce) package frozen chopped spinach, thawed and drained cup fat free Miracle Whip 1 (8-ounce) container plain fat free yogurt 2 tablespoons dried parsley flakes cup finely chopped onion teaspoon dill weed teaspoon salt 16 carrots, peeled and cut into 2-inch pieces 16 celery stalks, cut into 2-inch pieces Directions 1. Pat spinach dry with paper towels to remove excess moisture. 2. Combine with next 6 ingredients (Miracle Whip salt). 3. Cover and refrigerate at least 1 hour for the flavors to blend. 4. Serve with carrot and celery sticks. Spinach Dip Calories: 68 Protein: 3g Carbohydrate: 14.5g Fat: 0.5g Serves: 12
Bean Dip
Ingredients 1 clove garlic, minced 1 tablespoon olive oil 1 (16-ounce) can pinto beans, drained and rinsed cup prepared salsa 1 teaspoon chili powder 1 teaspoon ground cumin 2 green onions, thinly sliced cup chopped cilantro teaspoon salt 24 stalks celery, cut into 2-inch pieces Directions 1. Saut garlic in oil in medium saucepan, about 3 minutes, until soft. 2. Add beans and mash them coarsely with wooden spoon. 3. Add next 3 ingredients (salsa cumin) and heat through. 4. Stir in next 3 ingredients (green onions salt) and stir well, adding a tablespoon or 2 of water if mixture is too thick. 5. Serve with celery. Bean Dip Serving Size: 2 stalks celery with 3 tablespoons dip Calories: 60 Protein: 2.5g Carbohydrate: 9.5g Fat: 1.5g
Tip
Plan your workout in advance and write it down.
176
Cucumber-Shrimp Canaps
Serves: 18 Ingredients 2 cucumbers, chilled 3 ounces fat free cream cheese, softened 2 tablespoons finely chopped fresh parsley 1 tablespoon fat free Miracle Whip 1 tablespoon finely chopped fresh dill 1 teaspoon prepared horseradish teaspoon lemon juice cup small cooked shrimp, chopped Directions 1. Score cucumber peel lengthwise with a fork and slice into -inch thick slices. 2. In small bowl, combine next 6 ingredients (cream cheese lemon juice) beating until smooth. 3. Gently fold in shrimp. 4. Place 1 teaspoon cream cheese mixture on each cucumber slice. 5. Garnish with fresh dill, as desired. Cucumber-Shrimp Canaps Serving Size: 2 canaps Calories: 14 Protein: 2g Carbohydrate: 1g Fat: 0g
Baked Potato Skins

Serves: 6 Ingredients 4 medium baking potatoes cup shredded fat free cheddar cheese 3 teaspoons very lean, cooked bacon bits cup green onions, minced Directions 1. Preheat oven to 400 degrees. 2. Scrub potatoes and pierce with a fork. 3. Bake for 1 hour or until softened. 4. Cut potatoes in half lengthwise and scoop out pulp, leaving a -inch shell. 5. Cut potato halves lengthwise. 6. Spray potato shells with cooking spray and then place on baking sheet. 7. Increase heat to 500 degrees and bake for 15 20 minutes or until crisp. 8. Sprinkle with next 3 ingredients (cheese green onions). 9. Reduce heat to 400 degrees and heat for 3 minutes to melt cheese. Baked Potato Skins Calories: 54 Protein: 4.5g Carbohydrate: 9g Fat: 0.5g
Tip
To avoid over training, dont workout when you are really sore.
177
Acapulco Shrimp
Serves: 16 Ingredients 1 (16-ounce) can fat free refried beans cup salsa 1 (8-ounce) package fat free cream cheese 1 medium avocado, pitted, peeled, and chopped 1 tablespoon fresh lime juice pound shelled and cooked small shrimp 1 medium tomato, chopped 1 (8-ounce) bag baked low fat tortilla chips Directions 1. Combine beans and salsa in a medium bowl and mix well. 2. Spread bean mixture on large serving plate. 3. In blender, combine next 3 ingredients (cream cheese lime juice) and blend until smooth. 4. Spread cream cheese mixture over bean mixture. 5. Top with shrimp and tomato. 6. Serve with tortilla chips. Acapulco Shrimp Calories: 131 Protein: 8.5g Carbohydrate: 19g Fat: 3g
Red Pepper Dip with Vegetables

Serves: 16 Ingredients 1 (7-ounce) jar sweet roasted red peppers, drained and chopped 1 garlic clove, pressed 1 tablespoon fresh basil leaves, thinly sliced 1 cup fat free Miracle Whip teaspoon Worcestershire sauce teaspoon salt 1 large green or red bell pepper 8 cups assorted fresh vegetables (such as carrots, cucumber, broccoli, cauliflower, mushrooms, or celery) Directions 1. Drain peppers and pat dry with paper towel. 2. Chop peppers, place in large bowl, and add garlic. 3. Add next 4 ingredients (basil salt) to bowl and mix well. 4. Cut bell pepper in half, separate and seed. 5. Fill bell pepper with dip and serve with vegetables. Red Pepper Dip with Vegetables Serving Size: 2 tablespoons and cup vegetables Calories: 53 Protein: 2g Carbohydrate: 10.5g Fat: 0g
Tip Adequate sleep is very important for complete recovery. This does wonders for your next workout.
178
Yellow Snack Recipes
179
Yellow Snack Recipes

Tomato and Mozzarella Pita, 184 Mini Pizzas, 184 Pizza Dogs, 185 Turkey Tortilla Roll-Up, 182 Chicken Salad, 182 Spicy Chicken Salad, 183 Hot Ham and Cheese Sandwiches, 185 Tomato and Tuna Sandwiches, 183 Maple and Graham Shake, 181 Peanut Butter and Banana Shake, 181 Cauliflower and Cheddar Soup, 186
180
Maple Graham Shake

Serves: 1 Ingredients 1 cup skim milk 1 to 2 tablespoons maple syrup 4 graham cracker sheets (8 squares), crumbled 1 scoop Extreme Protein vanilla powder Directions 1. Combine all ingredients in a blender. 2. Cover and blend 1 minute on medium speed, or until smooth. Maple Graham Shake Calories: 508 Protein: 35g Carbohydrate: 74g Fat: 8.5g
Peanut Butter and Banana Shake

Serves: 1 Ingredients banana, sliced tablespoon creamy peanut butter cup skim milk 1 scoop Extreme Protein vanilla powder teaspoon cinnamon 3 ice cubes Directions 1. Combine all ingredients in a blender and puree until smooth. 2. Pour into a frosted glass and sprinkle with additional cinnamon, if desired. Peanut Butter and Banana Shake Calories: 263 Protein: 32.5g Carbohydrate: 26.5g Fat: 5.5g
Tip Wash fresh fruits and vegetables to remove most, if not all, of the pesticide residues that may have been present.
181
Turkey Tortilla Roll-Up

Serves: 1 Ingredients 1 (10-inch) tortilla 1 tablespoon fat free cream cheese 2 slices turkey breast lunchmeat Directions 1. Spread cream cheese on tortilla and layer with lunchmeat. 2. Roll up jelly-roll fashion. Turkey Tortilla Roll-Up Serving Size: 1 roll-up Calories: 294 Protein: 18g Carbohydrate: 41g Fat: 6g Serves: 5
Chicken Salad
Ingredients 2 cups cooked chicken, diced 1 cup diced celery cup peeled cubed cucumbers 1 tablespoon finely cut green onion dash salt 1 cup fat free Miracle Whip Directions 1. Combine first 5 ingredients (chicken salt) and toss lightly. 2. Add salad dressing and blend well. Chicken Salad Calories: 190 Protein: 18g Carbohydrate: 11g Fat: 7g
Tip
Taking time to nourish your body well is a gift you give yourself.
182
Spicy Chicken Salad

Serves: 6 Ingredients 1 cups fat free sour cream cup salsa teaspoon chili powder 2 cups cooked chicken, diced 1 cup tomatoes cup green onion 2 cups frozen corn kernels cup canned black beans 6 cups lettuce cup fat free cheddar cheese, shredded Directions 1. Combine first 3 ingredients (sour cream chili powder) in a small bowl. 2. Toss with next 5 ingredients (chicken black beans). 3. Serve over lettuce and sprinkle with cheese. Spicy Chicken Salad Calories: 247 Protein: 24g Carbohydrate: 26g Fat: 6g
Tomato and Tuna Sandwiches

Serves: 6 Ingredients 2 (6-ounce) cans white tuna, packed in water, drained cup fat free Italian dressing 1 (12-ounce) loaf Italian bread, split horizontally and toasted 6 lettuce leaves 2 plum tomatoes, sliced 6 ounces sliced part-skim mozzarella cheese 2 tablespoon chopped ripe olives Directions 1. Combine tuna and dressing. 2. Spread over bottom half of loaf. 3. Layer remaining ingredients (lettuce olives) over tuna mixture. 4. Top with top half of loaf and slice into 6 portions. Tomato and Tuna Sandwiches Serving Size: 1 sandwich Calories: 294 Protein: 24g Carbohydrate: 56g Fat: 6g
Tip
The key to exercising regularly is finding an activity that you enjoy.
183
Tomato and Mozzarella Pita

Serves: 3 Ingredients 2 medium tomatoes, sliced 2.5 ounces part-skim mozzarella cheese, shredded cup chopped fresh basil cup fat free red wine vinegar teaspoon grated lemon peel teaspoon pepper teaspoon salt 1 large clove garlic, minced 3 whole wheat pita bread rounds 3 lettuce leaves Directions 1. Arrange tomato and cheese in a shallow dish. 2. Combine next 6 ingredients (basil garlic) and pour over tomato and cheese. 3. Cover and chill 1 hour. 4. Split open top half of each pita bread and line with a lettuce leaf. 5. Fill with tomato and cheese mixture. Tomato and Mozzarella Pitas Calories: 261 Protein: 13g Carbohydrate: 42.5g Fat: 6g Serves: 8
Mini Pizzas
Ingredients cup tomato sauce 4 English muffins, cut in half pound turkey bacon 6 mushrooms, sliced 4 stuffed olives, sliced 1 small onion, sliced medium green pepper, sliced pound part-skim shredded mozzarella cheese cup grated Parmesan cheese Directions 1. Spread 2 tablespoons tomato sauce on each muffin half. 2. Top each with next 5 ingredients (bacon green pepper). 3. Sprinkle with mozzarella and Parmesan cheese. 4. Bake on nonstick baking sheet for 10 15 minutes at 350 degrees. Mini Pizzas Serving Size: 1 mini pizza Calories: 172 Protein: 11g Carbohydrate: 17g Fat: 7g
Tip
Milk and other dairy products provide much of the riboflavin in most peoples diet.
184
Hot Ham and Cheese Sandwiches

Serves: 6 Serves: 2 Ingredients 2 tablespoon fat free Miracle Whip 2 teaspoons Dijon mustard 4 ounces mushroom pieces 2 slices rye bread 4 ounces extra lean ham, thinly sliced small red onion, thinly sliced 2 ounces low fat Swiss cheese, thinly sliced Directions 1. Combine Miracle Whip and Dijon mustard in small bowl. 2. Drain mushrooms and dry with paper towels. 3. Spread Miracle Whip mixture over bread. 4. Place dry-side down on baking sheet. 5. Top with mushrooms and next 3 ingredients (ham Swiss cheese). 6. Place in broiler and cook until cheese is melted and slightly browned. Hot Ham and Cheese Sandwiches Serving Size: 1 sandwich Calories: 249 Protein: 23.5g Carbohydrate: 25g Fat: 6g
Pizza Dogs
Ingredients 6 fat free hot dogs 3 slices low fat American cheese, cut into strips 1 (10-ounce) can refrigerated pizza crust cup marinara sauce, heated Directions 1. Slit each hot dog lengthwise to within inch of each end. 2. Place 2 cheese strips in each slit. 3. Pat pizza crust into 12 x 8-inch rectangle and then cut into 6 rectangles (6 x 2 inches). 4. Place a hot dog, cheese side down, in center of each triangle and wrap, covering completely, and pinch ends to seal. 5. Place, seam side down, on baking sheet that has been sprayed with cooking spray. 6. Bake at 425 degrees for 6 9 minutes or until light brown. 7. Serve with warm marinara sauce for dipping. Pizza Dogs Serving Size: 1 pizza dog Calories: 292 Protein: 15.5g Carbohydrate: 45g Fat: 5g
Tip
Understanding Food Labels Low-fat means 3 grams or less per serving. Low-saturated fat means 1 gram or less per serving.
185
Cauliflower and Cheddar Soup

Serves: 8 Ingredients 2 tablespoons light margarine 1 medium onion, chopped cup flour teaspoon salt 2 cups skim milk 1 (14.5-ounce) can low sodium chicken broth 1 cups water 1 head cauliflower, cut into 1-inch pieces 1 teaspoon Dijon mustard 1 (8-ounce) package shredded reduced fat sharp cheddar cheese Directions 1. Melt margarine in large saucepan over medium heat. 2. Add onion and saut about 10 minutes or until golden, stirring occasionally. 3. Stir in flour and salt and cook for 2 minutes, stirring frequently. 4. Gradually add next 3 ingredients (milk water) and cauliflower. 5. Heat to boiling over high heat. 6. Lower heat to low, cover, and simmer about 10 minutes or until cauliflower is tender. 7. Remove center part of blender cover to allow steam to escape. 8. Place cauliflower in blender and blend at low speed in small batches until smooth. 9. Return cauliflower to saucepan and heat over medium heat until hot, stirring occasionally. 10. Remove saucepan from heat and add mustard and 1 cups cheese, mix until melted and smooth. 11. Garnish with remaining cheese. Cauliflower and Cheddar Soup Serving Size: about 1 cup Calories: 168 Protein: 14g Carbohydrate: 13.5g Fat: 7g
Tip
You should replace your workout shoes about every 6 months.
186
Red Snack Recipes
187
Red Snack Recipes

Cereal Bars, 192 Pecan Bars, 192 Peanut Butter Fruit Dip, 189 Chicken Salad with Asparagus, 191 Chinese Chicken Salad, 189 Cobb Salad, 190 Cheesy Tomato and Tuna Sandwiches, 190 Egg Salad Sandwiches, 191 Barbecue Quesadillas, 193 Turkey Quesadillas, 193
188
Peanut Butter Fruit Dip

Serves: 8 Ingredients 2 cups skim milk cup fat free sour cream 1 (3.4-ounce) package vanilla pudding and pie filling mix 1 cup reduced fat peanut butter cup sugar 8 medium apples, sliced and cored Directions 1. Combine first 3 ingredients (milk pudding mix) in a medium bowl and whisk until smooth. 2. Add peanut butter and sugar and whisk until well blended. 3. Serve immediately with apple slices, or refrigerate until needed. Peanut Butter Fruit Dip Calories: 320 Protein: 12g Carbohydrate: 47g Fat: 11g
Chinese Chicken Salad

Serves: 2 Ingredients Dressing: cup rice vinegar cup low sodium soy sauce 2 teaspoons sesame oil teaspoon ground ginger Salad: 4 cups shredded cabbage 2 chopped green onions 1 cup pea pods cup water chestnuts, cut into strips 1 carrot, grated 1 green pepper, cut into strips 7 ounces cooked chicken breast, canned Directions 1. Mix dressing ingredients (vinegar ginger) in a jar. 2. Toss vegetables (cabbage green pepper) in a large bowl and arrange chicken on top. 3. Pour dressing over vegetables and toss gently. Chinese Chicken Salad Calories: 337 Protein: 37g Carbohydrate: 27g Fat: 9g
Tip Fat-Lowering Ingredient Substitutions: * Instead of 1 oz. chocolate use 3 tbsp. Cocoa if baking. * Instead of 1 cup whipped cream use 3 stiffly beaten egg whites if baking. 189
Cobb Salad
Serves: 4 Ingredients 3 cups torn iceberg lettuce 3 cups torn red leaf lettuce 1 large hard-boiled egg, chopped l cup cooked, cubed chicken 4 strips turkey bacon, cooked and crumbled 1 small ripe avocado, cubed cup chopped red onion 2 ripe small tomatoes, seeded and chopped Salad: cup plain fat free yogurt 4 teaspoons chili sauce 1 teaspoon dried parsley flakes 1 clove garlic, minced teaspoon salt teaspoon freshly ground pepper 2 to 4 drops hot pepper sauce Directions 1. Arrange lettuce leaves (both iceberg and red) in a thin layer in the bottom of a flat bowl. 2. Arrange all other salad ingredients (egg tomatoes) in rows on top of lettuce. 3. Combine dressing ingredients (yogurt pepper sauce) and mix well. 4. Serve dressing along with the salad. Cobb Salad Calories: 262 Protein: 19.5g Carbohydrate: 14.5g Fat: 14g
Cheesy Tomato and Tuna Sandwiches

Serves: 5 Ingredients 5 whole wheat English muffins 1 (10 -ounce) can cheddar cheese soup 1 (10 -ounce) can tomato soup cup water 1 teaspoon Worcestershire sauce teaspoon mustard 2 (7-ounce) cans white tuna in water, drained Directions 1. Split and toast English muffins. 2. Combine soups in saucepan with whisk until smooth. 3. Add next 4 ingredients (water tuna), stir until well mixed. 4. Cook over medium heat until mixture bubbles, stirring constantly. 5. Serve over muffin halves. Cheesy Tomato and Tuna Sandwiches Serving Size: 2 muffin halves Calories: 322 Protein: 27.5g Carbohydrate: 40g Fat: 9g
Tip
Understanding Food Labels Good source means that one serving contains 10-19% of the daily value for a nutrient.
190
Egg Salad Sandwiches

Serves: 8 Ingredients cup fat free Miracle Whip cup fat free sour cream 3 tablespoons Dijon mustard teaspoon paprika 12 large eggs, hard-boiled, peeled, and chopped 8 ounces low fat turkey bacon, cooked crisp and crumbled 1 small onion, chopped 2 tablespoons horseradish sauce dash of salt dash of pepper 16 slices whole wheat bread Directions 1. Whisk together first 4 ingredients (Miracle Whip paprika) in small bowl. 2. In medium bowl, combine eggs, bacon, onion, and sour cream mixture. 3. Add horseradish, salt, and pepper. 4. Serve on whole wheat bread. Egg Salad Sandwiches Serving Size: 1 sandwich Calories: 351 Protein: 20g Carbohydrate: 34g Fat: 15g
Chicken Salad with Asparagus

Serves: 4 Ingredients 1 pound fresh asparagus 3 chicken breasts, cooked and cubed 3 cups iceberg lettuce, chopped 1 tablespoons raisins cup slivered almonds, toasted 1 medium red apple, unpeeled cup fat free sour cream cup crumbled Gorgonzola cheese 1 tablespoon lemon juice teaspoon garlic powder teaspoon black pepper Directions 1. Snap off ends of asparagus, cover and cook in small amount of boiling water for 3 minutes. 2. Plunge cooked asparagus into ice water and drain well. 3. Cut asparagus into small pieces, reserve 8 pieces for garnish. 4. Combine asparagus pieces and next 4 ingredients (chicken almonds) in large bowl. 5. Cube half of apple and stir into chicken mixture. 6. Slice remaining apple and reserve for garnish. 7. Arrange salad in serving bowl and garnish with reserved asparagus and apple. 8. Combine remaining ingredients (sour cream pepper) and stir well. 9. Pour over salad. Chicken Salad with Asparagus Calories: 469 Protein: 54g Carbohydrate: 24g Fat: 17.5g
Tip Some of the healthier choices from Wendys: Jr. Hambuger, Grilled Chicken Sandwich, Jr. Cheeseburger, and Spicy Chicken Sandwich.
191
Cereal Bars
Serves: 20 Ingredients 3 cups crispy rice cereal 3 cups toasted oat cereal 1 cups raisins cup sunflower seed kernels 1 cup honey cup sugar 1 (16-ounce) jar chunky peanut butter 1 teaspoon vanilla Directions 1. Combine first 4 ingredients (rice cereal sunflower kernels) in large bowl. 2. Combine honey and sugar in saucepan and heat over medium-high heat until it comes to a boil. Boil for 1 minute. 3. Remove from heat and add peanut butter and vanilla. Stir until peanut butter melts. 4. Pour over cereal mixture and mix well. 5. Press into a greased 13 x 9-inch pan and let cool. Cut into 20 bars. Cereal Bars Serving Size: 1 bar Calories: 300 Protein: 7g Carbohydrate: 43g Fat: 13g Serves: 12
Pecan Bars
Ingredients 1 large egg cup honey cup canola oil 1 teaspoon vanilla 1 cup grated carrots 1 cup chopped pitted prunes cup chopped pecans 1 cup whole wheat flour 1 cup quick-cooking oatmeal, uncooked teaspoon baking soda teaspoon salt Directions 1. Preheat oven to 350 degrees. 2. Grease 9-inch square baking dish. 3. Beat together first 4 ingredients (egg vanilla) until well blended in large bowl. 4. Stir in next 3 ingredients (carrots pecans). 5. In medium bowl, combine last 4 ingredients (flour salt) and then stir into honey mixture. 6. Spread evenly in pan and bake for 20 minutes or until toothpick inserted in center comes out clean. 7. Cool before cutting into 12 bars. Pecan Bars Serving Size: 1 bar Calories: 246 Protein: 4g Carbohydrate: 41g Fat: 9g
Tip
Then running long distances, fat supplies most of the energy.
192
Turkey Quesadillas
Serves: 4 Ingredients 8 fat free flour tortillas cup fat free sour cream 1 cup finely chopped cooked turkey cup salsa 1 cup shredded low fat cheddar cheese 2 tablespoon minced fresh cilantro Directions 1. Spread one side of each tortilla with 1 tablespoons sour cream. 2. Top with thin layer of turkey, then dot with next 3 ingredients (salsa cilantro). 3. Cover with another tortilla. 4. Place each quesadilla sour cream side down on microwave-safe plate. 5. Cook on high for about 1 minute or until cheese melts and quesadilla is hot throughout. 6. Cut into wedges. Turkey Quesadillas Serving Size: 1 quesadilla Calories: 411 Protein: 26g Carbohydrate: 56g Fat: 9g
Barbecue Quesadillas
Serves: 8 Ingredients 3 boneless, skinless chicken breast halves, cooked and thinly sliced cup barbecue sauce 8 flour tortillas cup green bell pepper, chopped cup onion, chopped 1 cup shredded low fat cheddar cheese cooking spray Directions 1. Preheat oven to 425 degrees. 2. Place chicken strips and barbecue sauce in large bowl and toss gently. 3. Place 4 flour tortillas on cookie sheet and divide chicken mixture evenly over tortillas. 4. Top each with equal amounts of bell pepper and onion. 5. Sprinkle with cheese and top with second tortilla. 6. Lightly spray each tortilla with cooking spray. 7. Bake 8 10 minutes or until tops are light brown. 8. Cool 5 minutes and cut into with pizza cutter. Barbecue Quesadillas Serving Size: quesadilla Calories: 332 Protein: 30g Carbohydrate: 29g Fat: 10g
Tip Water is an essential nutrient and contains many minerals naturally, which is what gives water its flavor.
193
Green Dessert Recipes
194
Green Dessert Recipes

Lemon Bars, 205 Orange Cranberry Bread, 201 Butterscotch Brownies, 202 Lemon Angel Cake, 204 Low Fat Cheesecake Squares, 196 Protein-Pumpkin Cheesecake, 196 Strawberry Cheesecake, 202 Peach Cobbler, 204 Chocolate Chip Cookies, 199 Ginger Cookies, 200 Meringue Cookies, 199 Oatmeal-Raisin Cookies, 203 Chocolate Cup Cakes, 197 Frozen Citrus Dessert, 198 Chocolate Explosion, 197 Banana-Strawberry Ice, 198 Fruit Pie, 203 Rice Pudding, 201 Peach Sherbet, 200
195
Low Fat Cheesecake Squares

Serves: 1 Ingredients 2 graham cracker squares 1 teaspoon low fat cream cheese 1 teaspoon jam or fruit spread Directions 1. Spread one graham cracker with cream cheese. 2. Top with jam. 3. Cover with second graham cracker, making into a sandwich. Low Fat Cheesecake Squares Calories: 90 Protein: 2g Carbohydrate: 16g Fat: 2g
Protein-Pumpkin Cheesecake
Serves: 6 Ingredients 2 cups fat free ricotta cheese 1 cups pumpkin puree cup low calorie maple syrup 8 packets Equal 1 teaspoon vanilla 1 teaspoon pumpkin pie spice cup whey protein powder 1 low fat graham cracker crust fat free whipped topping Directions 1. Mix first 7 ingredients (cheese protein powder) together until smooth. 2. Pour into graham cracker crust. 3. Bake at 400 degrees for about 40 minutes. 4. Let cool. Cut into 6 slices and top each slice with 2 tablespoons whipped topping. Protein-Pumpkin Cheesecake Serving Size: 1 slice Calories: 173 Protein: 14g Carbohydrate: 22.5g Fat: 3g
Tip Go grocery shopping when you are not hungry and make a list so you will remember to buy nutrient-dense foods.
196
Chocolate Cup Cakes

Serves: 22 Ingredients 6 tablespoons light margarine 1 cup sugar cup unsweetened cocoa 1 teaspoon vanilla extract 2 egg whites, slightly beaten cup flour cup finely chopped walnuts Directions 1. Heat oven to 350 degrees. 2. Line muffin cups with foil liners. 3. Melt margarine in saucepan over medium heat. 4. Add sugar and stir until well blended. 5. Remove from heat and add cocoa and vanilla. 6. Add egg whites and stir to blend. 7. Add flour and walnuts, stir well. 8. Fill muffin cups full with batter. 9. Bake 15 minutes or until toothpick inserted in center comes out clean. 10. Remove from pan to wire rack and cool completely. Chocolate Cup Cakes Serving Size: 1 cup cake Calories: 90 Protein: 1g Carbohydrate: 13g Fat: 3.5g
Chocolate Explosion
Serves: 9 Ingredients 1 cup flour cup sugar 2 tablespoons unsweetened dry cocoa 2 teaspoons baking powder 1 teaspoon salt cup milk 2 tablespoons canola oil 2 teaspoons vanilla cup brown sugar cup unsweetened dry cocoa 1 cups hot water Directions 1. Preheat oven to 350 degrees. 2. In medium bowl combine first 8 ingredients (flour vanilla), stir well. 3. Pour into 8 x 8-inch baking pan, lightly oiled. 4. Combine last 3 ingredients (brown sugar hot water) and pour over batter in pan. 5. Bake for 40 minutes, or until light brown and bubbly. Chocolate Explosion Calories: 230 Protein: 3g Carbohydrate: 46g Fat: 4g
Tip
Success comes before work only in the dictionary. - Anonymous
197
Frozen Citrus Dessert

Serves: 16 Ingredients 1 (14-ounce) can fat free sweetened condensed milk 6 (12-ounce) cans orange soda pop 1 (20-ounce) can crushed pineapple cup chopped maraschino cherries Directions 1. Combine all ingredients (milk cherries) in 6-quart ice cream freezer container. 2. Freeze according to manufacturers instructions. 3. Pack with additional ice and rock salt and let ripen for 1 hour before serving. Frozen Citrus Dessert Serving Size: 1 cup Calories: 148 Protein: 2g Carbohydrate: 35g Fat: 0g
Banana-Strawberry Ice
Serves: 6 Ingredients 1 (20-ounce) bag of frozen unsweetened strawberries 2-3 very ripe bananas, frozen (skin will be brownish-black) 6-8 teaspoons Splenda Directions 1. Place strawberries and bananas in separate microwave-safe containers. 2. Microwave each container for 60-90 seconds on high. Fruit should still be semifrozen. 3. Peel bananas and chop into 5 or 6 pieces each. 4. Pure bananas, strawberries, and Splenda in blender until smooth. 5. Do not over blend. 6. Serve immediately. Banana-Strawberry Ice Serving Size: 5 fluid ounces Calories: 90 Protein: 1g Carbohydrate: 22g Fat: 0g
Tip Some of the better choices from Chilis Grill & Bar include anything from the Guiltless menu, Lettuce Wraps, and Margarita Grilled Chicken.
198
Chocolate Chip Cookies

Serves: 48 Ingredients cup light margarine, divided cup Splenda 2 tablespoons water teaspoon vanilla extract 1 large egg, beaten 1/18 cup flour teaspoon baking soda teaspoon salt cup semisweet chocolate chips cup chopped pecans Directions 1. Preheat oven to 375 degrees. 2. Cream together first 4 ingredients (margarine vanilla) in medium bowl. 3. Add egg and continue creaming. 4. Sift together next 3 ingredients (flour salt) and stir into creamed mixture. 5. Mix in chocolate chips and pecans. 6. Drop by heaping teaspoonfuls onto a cookie sheet. 7. Bake for 10 12 minutes. 8. Remove from oven and cool on wire racks. 9. These cookies can be frozen to eat later. Chocolate Chip Cookies Serving Size: 1 cookie Calories: 52 Protein: 1g Carbohydrate: 5g Fat: 3g
Meringue Cookies
Serves: 14 Ingredients 2 large egg whites teaspoon fresh lemon juice cup powdered sugar vanilla (optional) pinch of salt cup finely chopped pecans Directions 1. Preheat oven to 250 degrees. 2. Line 2 cookie sheets with parchment paper or nonstick oven liner film. 3. Place egg whites and lemon juice in chilled bowl. 4. Beat with an electric mixer to a soft foam. Then slowly beat in sugar, mixing well. 5. Continue beating at medium-high speed until soft peaks form. 6. Add vanilla and salt. Gently fold in the pecans. 7. Drop batter by heaping teaspoonfuls onto cookie sheets. Shape with back of spoon to make circles. 8. Bake for 1 hour or until set and firm. 9. Turn off oven but leave cookies inside. 10. Remove from oven when it is completely cool and store in an airtight container. Meringue Cookies Serving Size: 3 cookies Calories: 46 Protein: 1g Carbohydrate: 7g Fat: 2g
Tip
To avoid overeating, eat off smaller plates and eat slowly.
199
Ginger Cookies
Serves: 48 Ingredients cup shortening 1 cup sugar, divided 1 large egg cup molasses 1 teaspoon vanilla extract 2 cups flour 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1 teaspoon baking soda teaspoon salt teaspoon ground cloves Directions 1. Cream shortening and 1 cup sugar in mixing bowl. 2. Add next 3 ingredients (egg vanilla) and mix well. 3. Combine dry ingredients (flour cloves) in separate bowl. Then add to creamed mixture. 4. Mix well and roll into 1-inch balls; roll in remaining sugar. 5. Place on cookie sheet about 1 -inch apart. 6. Bake at 375 degrees for 10 minutes or until light brown. 7. Cool on wire racks. 8. Store in airtight container. Ginger Cookies Serving Size: 1 cookies Calories: 74 Protein: 1g Carbohydrate: 10.5g Fat: 3g Serves: 6
Peach Sherbet
Ingredients 1 (20-ounce) package frozen sliced peaches 1 (8-ounce) container plain fat free yogurt 1 cup powdered sugar 1 tablespoon fresh lemon juice teaspoon almond extract Directions 1. Place frozen peaches in blender and blend until it resembles finely shaved ice. 2. Add remaining ingredients (yogurt almond extract). 3. Blend until mixture is smooth and creamy. 4. Scrape down side occasionally. 5. Serve immediately or freeze for later. 6. If refrozen, let stand at room temperature for 30 minutes before scooping. Peach Sherbet Serving Size: cup Calories: 202 Protein: 2.5g Carbohydrate: 49.5g Fat: 0g
Tip Understanding Food Labels Low-calorie means 40 calories or less per serving. Low-sodium means 140 milligrams or less per serving. 200
Orange Cranberry Bread

Serves: 18 Ingredients 2 cups flour cup sugar teaspoon baking soda teaspoon salt 1 medium orange 2 teaspoons light margarine, melted cup egg substitute 1 teaspoon vanilla extract 1 cup fresh or frozen cranberries, coarsely chopped cup chopped walnuts Directions 1. Preheat oven to 350 degrees. Cut aluminum foil to fit the bottom of a 9 x 5-inch loaf pan and spray sides with nonstick cooking spray. 2. Sift together first 4 ingredients (flour salt) in a large bowl. 3. Grate peel from orange and set aside. 4. Cut orange in half and squeeze juice into measuring cup. 5. Add the grated peel and margarine to juice and enough hot water to make 1 cup. 6. Stir juice mixture into dry ingredients. 7. Add next 4 ingredients (egg substitute walnuts) and mix well. 8. Pour batter into pan and bake for 1 hour, or until toothpick inserted in center comes out clean. 9. Cool pan on wire rack. 10. Cut into 18 slices. Orange Cranberry Bread Serving Size: 1 slice Calories: 108 Protein: 2g Carbohydrate: 19g Fat: 3g Serves: 6
Rice Pudding
Ingredients cup egg substitute 2 cups skim milk cup Splenda cup dark raisins 1 cups cooked white rice 1 teaspoon vanilla extract teaspoon salt teaspoon ground cinnamon teaspoon ground nutmeg Directions 1. Preheat oven to 325 degrees. 2. Combine first 7 ingredients (egg substitute salt) and mix well. 3. Add cinnamon and nutmeg. 4. Pour into a 10 x 6-inch baking dish. 5. Bake for 25 minutes and sprinkle with extra cinnamon, if desired, and stir. 6. Continue baking for an additional 40 minutes or until toothpick inserted in center comes out clean. Rice Pudding Serving Size: 6 ounces Calories: 170 Protein: 9g Carbohydrate: 30g Fat: 1.5g
Tip Low-Fat Ingredient Substitutions: * Instead of bacon use turkey bacon or imitation bacon bits. * Instead of ground beef use ground turkey. 201
Butterscotch Brownies
Serves: 16 Ingredients Nonstick cooking spray 1 cup flour teaspoon baking powder teaspoon salt cup packed dark brown sugar 3 tablespoons light margarine cup dark corn syrup 2 teaspoons vanilla extract 2 large egg whites 2 tablespoons finely chopped walnuts Directions 1. Preheat oven to 350 degrees. 2. Spray 8 x 8-inch metal baking pan with cooking spray. 3. Combine first 3 ingredients (flour salt) in bowl. 4. In another bowl, combine brown sugar and margarine with an electric mixer at medium speed for 2 minutes. 5. Reduce speed to low and beat in next 3 ingredients (corn syrup egg whites) until well blended. 6. Beat in flour mixture. 7. Spread batter in pan and sprinkle with pecans. 8. Bake for 35 to 40 minutes, or until toothpick inserted in center comes out clean. 9. Cool completely on wire rack. 10. Cut into 16 pieces. Butterscotch Brownies Serving Size: 1 brownie Calories: 115 Protein: 1g Carbohydrate: 21g Fat: 3g
Strawberry Cheesecake
Serves: 8 Ingredients Crust: 10 large fat free graham crackers 3 tablespoons fruit spread Nonstick cooking spray Cheesecake: cup reduced sugar strawberry preserves 2 (15-ounce) containers fat free ricotta cheese cup fat free sour cream 6 egg whites cup sugar cup flour 2 teaspoons vanilla extract Directions 1. Place graham crackers in blender and chop into fine pieces. 2. Add fruit spread and blend until moist and crumbly. 3. Spray springform pan with cooking spray. 4. Pour mixture into pan and up sides. 5. Bake at 350 degrees for 6 8 minutes, set aside. 6. Place preserves in small, microwave-safe bowl, and microwave at 50% power for 2 minutes or until runny. 7. Place next 3 ingredients (cheese egg whites)in blender and blend until smooth. 8. Add next 3 ingredients (sugar vanilla) and blend again. 9. Spread half of cheese filling over crust. 10. Top with half heated preserves. Repeat with remaining filling and preserves. 11. Draw a knife through batter to produce a marble look. 12. Bake at 350 degrees for about 1 hour, then chill for 8 hours. Strawberry Cheesecake Serving Size: 1 piece Calories: 329 Protein: 16g Carbohydrate: 64g Fat: 1g
Tip
Turn break times into times for exercise!
202
Fruit Pie
Serves: 8 Ingredients Crust: 1 cup quick-cooking oats cup whole wheat flour 2 tablespoons light brown sugar 2 tablespoons finely grated coconut 3 tablespoons light margarine, melted teaspoon coconut flavored extract Glaze: 2 tablespoons cornstarch 2 tablespoons sugar cup orange juice 8 ounces crushed pineapple, packed in juice, undrained Filling: 1 cup sliced fresh strawberries 2 kiwi fruit, peeled, sliced 1 cup sliced banana 5 strawberry slices Directions 1. Combine first 4 ingredients (oats coconut) and mix well. 2. Add margarine and extract, and mix well. 3. Press into pie pan coated cooking spray. 4. Bake at 350 degrees for about 15 minutes or until edges brown. 5. Combine cornstarch and sugar in saucepan and stir well. 6. Slowly stir in orange juice and pineapple (with juice). 7. Cook over medium heat, stirring constantly, until glaze bubbles. 8. Remove from heat and allow to cool for 15 minutes. 9. Drizzle half of glaze over pie crust. 10. Arrange strawberries in a circle over glaze. 11. Then arrange kiwi and banana slices over strawberries. 12. Top with remaining glaze and garnish with strawberry slices. 13. Chill for at least 3 hours. Fruit Pie Serving Size: 1 piece Calories: 174 Protein: 3g Carbohydrate: 32g Fat: 4g Tip
Oatmeal-Raisin Cookies
Serves: 30 Ingredients Nonstick cooking spray cup light margarine 1 cup packed dark brown sugar 2 large egg whites 1 large egg 2 teaspoons vanilla extract 1 cups flour 1 cup quick-cooking oats, uncooked 1 cup golden raisins 1 teaspoon baking powder teaspoon salt Directions 1. Preheat oven to 375 degrees. 2. Spray cookie sheet with cooking spray. 3. Beat margarine and brown sugar until blended with a mixer at low speed in a large bowl. 4. Increase speed to high and beat for about 3 minutes. 5. At low speed, add next 3 ingredients (egg whites vanilla) and beat until smooth. 6. Stir in next 5 ingredients (flour salt) until combined. 7. Drop by heaping tablespoons, about 2 inches apart, on cookie sheet. 8. Flatten dough with wet hands. 9. Bake for 16 18 minutes, or until golden. 10. Store in tightly covered container. Oatmeal-Raisin Cookies Serving Size: 1 cookie Calories: 115 Protein: 2g Carbohydrate: 21g Fat: 3g
Dont forget to reward yourself when you make a step toward reaching your goal.
203
Peach Cobbler
Serves: 8 Ingredients teaspoon ground cinnamon 1 tablespoon vanilla extract 2 tablespoons cornstarch 1 cup peach nectar cup pineapple juice 2 (16-ounce) cans sliced peaches, packed in juice, drained 1 tablespoon light margarine 1 cup pancake mix cup flour cup sugar cup evaporated skim milk Topping: teaspoon nutmeg 1 tablespoon brown sugar Directions 1. Combine first 5 ingredients (cinnamon pineapple juice) in a saucepan. 2. Heat over medium heat, stirring constantly until mixture thickens and bubbles. 3. Add sliced peaches and reduce heat. Simmer for 5 10 minutes. 4. Melt margarine in another saucepan and set aside. 5. Coat an 8-inch square baking dish with cooking spray. 6. Pour hot peach mixture into dish. 7. Combine pancake mix, flour, sugar, and melted margarine in a separate bowl. 8. Stir in milk and quickly spoon over peach mixture. 9. Combine nutmeg and brown sugar and sprinkle over peach mixture. 10. Bake at 400 degrees for 15 20 minutes, until golden brown. 11. Cool and cut into 8 squares. Peach Cobbler Serving Size: 1 piece Calories: 233 Protein: 5g Carbohydrate: 50g Fat: 1.5g
Lemon Angel Cake

Serves: 15 Ingredients 1 (16-ounce) package angel food cake mix 1 2 lemons 2 cups powdered sugar 2 cups fat free whipped topping 1 (10-ounce) package frozen raspberries in syrup, thawed Directions 1. Preheat oven to 350 degrees. 2. Prepare cake mix according to package directions. 3. Pour batter into 9 x 13-inch baking pan, spread evenly over bottom. 4. Bake 35 40 minutes or until golden brown and cracked. Do not over bake. 5. Cool completely, upside down on cooling rack. Do not remove from pan. 6. Poke holes in cake with a fork. 7. Grate 1 tablespoon lemon peel. Juice lemons in measuring cup to cup. 8. Whisk together powdered sugar, lemon juice, and lemon peel in large bowl until smooth. 9. Slowly pour over cake, spreading evenly. 10. Let stand for 30 minutes or until glaze has set. 11. Garnish with whipped topping and raspberries. Lemon Angel Cake Calories: 212 Protein: 3g Carbohydrate: 49.5g Fat: 0g
Tip
He who has health has hope, and he who has hope has everything. - Arabian Proverb
204
Lemon Bars
Serves: 48 Ingredients Base and Topping: 1 (18.25-ounce) package yellow cake mix cup light margarine, softened cup pecans, chopped Filling: 1 (4-serving) package lemon pudding and pie filling (cook-type) 1 (14 ounce) can sweetened condensed milk (not evaporated milk) 1 lemon Glaze: 1 cup powdered sugar 1 lemon Directions 1. Preheat oven to 350 degrees. 2. Combine cake mix and margarine in large bowl and mix well. 3. Add chopped pecans and mix well. 4. Reserve 1 cup crumb mixture for topping. Press remaining crumb mixture onto bottom of baking pan. 5. Combine pudding mix and milk in medium bowl and whisk until smooth. 6. Grate the peel of 1 lemon. Juice lemon to measure 2 tablespoons. 7. Add lemon zest and juice to pudding mixture, mix well. 8. Pour filling over base and sprinkle with reserved crumb mixture. 9. Bake for about 25 minutes or until golden brown. Cool 10 minutes. 10. Juice second lemon to measure 3 5 teaspoons. 11. Combine powdered sugar and lemon juice. 12. Drizzle over warm bars. 13. Cool additional 20 minutes, then cut into 48 bars. Lemon Bars Serving Size: 1 bar Calories: 113 Protein: 1.5g Carbohydrate: 19g Fat: 3.5g
Tip
The right diet can turn a good athlete into a great one!
205
Yellow Dessert Recipes
206
Yellow Dessert Recipes

Low Fat Brownies, 210 Tuxedo Brownies, 213 Double-Chocolate Bundt Cake, 213 Applesauce Cake, 211 Butterscotch and Coconut Cookies, 208 Chocolate and Pecan Cookies, 208 Honey Cookies, 211 Peanut Butter and Raisin Cookies, 209 Baked Blueberry Dessert, 210 Chocolate Berry Dessert Cups, 209 Raspberry Tarts, 212 Tiramisu, 212
207
Butterscotch and Coconut Cookies

Serves: 48 Ingredients 1 package white cake mix 2 large eggs cup canola oil 6 ounces butterscotch chips cup flaked coconut Directions 1. Preheat oven to 350 degrees. 2. Combine all ingredients (cake mix coconut) and mix well. 3. Drop by rounded teaspoons onto ungreased cookie sheet. 4. Bake for about 10 minutes. Butterscotch and Coconut Cookies Serving Size: 1 cookie Calories: 93 Protein: 1g Carbohydrate: 11g Fat: 5g
Chocolate and Pecan Cookies

Serves: 48 Ingredients 1 package white cake mix 2 large eggs cup canola oil 6 ounces mini semisweet chocolate chips 1 cup chopped pecans Directions 1. Preheat oven to 350 degrees. 2. Combine all ingredients (cake mix pecans) and mix well. 3. Drop by rounded teaspoons onto ungreased cookie sheet. 4. Bake for about 10 minutes. Chocolate and Pecan Cookies Serving Size: 1 cookie Calories: 103 Protein: 1.5g Carbohydrate: 11g Fat: 6g
Tip
Stretching should be done at least 3 times per week to maintain flexibility.
208
Peanut Butter and Raisin Cookies

Serves: 48 Ingredients 1 package white cake mix 2 large eggs cup canola oil 6 ounces peanut butter baking chips cup raisins Directions 1. Preheat oven to 350 degrees. 2. Combine all ingredients (cake mix raisins) and mix well. 3. Drop by rounded teaspoons onto ungreased cookie sheet. 4. Bake for about 10 minutes. Peanut Butter and Raisin Cookies Serving Size: 1 cookie Calories: 92 Protein: 1.5g Carbohydrate: 11g Fat: 5g
Chocolate Berry Dessert Cups

Serves: 8 Ingredients 2 cups cold skim milk 2 (4-serving) packages chocolate flavor instant pudding and pie filling 2 cups fat free whipped topping 1 (10 -ounce) package marble pound cake, cut into 1-inch cubes 2 cups raspberries Directions 1. Pour milk into bowl and add pudding mixes. 2. Whisk for 1 minute; mixture will be thick. 3. Immediately stir in whipped topping 4. Spoon pudding mixture into 8 dessert dishes. 5. Top with cake cubes and add remaining pudding mixture. 6. Refrigerate for 2 hours or until set. 7. Top with raspberries just before serving. Chocolate Berry Dessert Cups Serving Size: 1 dish Calories: 276 Protein: 5g Carbohydrate: 48g Fat: 6g
Tip
Keep a positive mental outlook on life.
209
Low Fat Brownies

Serves: 24 Ingredients 3 tablespoons unsweetened cocoa powder cup canola oil 2 very ripe medium bananas cup sugar 2 large eggs 1 cup whole wheat flour cup chopped nuts Directions 1. Preheat oven to 350 degrees. 2. Place first 3 ingredients (cocoa bananas) in blender. Puree until smooth. 3. Combine next 3 ingredients (sugar flour) and banana mixture in a mixing bowl. 4. Beat until well blended, then stir in nuts. 5. Pour batter into 9 x 13-inch baking pan coated with nonstick cooking spray. 6. Bake for 15 20 minutes or until toothpick inserted in center comes out clean. 7. Let cool, then cut into 48 squares. Low Fat Brownies Serving Size: 2 brownies Calories: 86 Protein: 2g Carbohydrate: 11g Fat: 4.5g
Baked Blueberry Dessert

Serves: 12 Ingredients cup sugar cup canola oil 2 large egg whites cup skim milk teaspoon baking powder 2 cups flour 2 cups fresh blueberries Topping: cup sugar cup whole wheat flour 1 teaspoon cinnamon 2 tablespoons light margarine Directions 1. Preheat oven to 375 degrees. 2. Mix together first 3 ingredients (sugar egg whites). 3. Add next 3 ingredients (milk flour) and mix well. 4. Fold in blueberries. 5. Pour into an 8 x 8-inch baking pan coated with nonstick cooking spray. 6. Combine topping ingredients (sugar margarine) and mash together with back of spoon. 7. Crumble the topping over the batter. 8. Bake for 40 50 minutes, or until toothpick inserted in center comes out clean. Baked Blueberry Dessert Calories: 211 Protein: 3.5g Carbohydrate: 37g Fat: 5.5g
Tip To lower your cholesterol, limit your intake of saturated fats and include more whole grains, vegetables, fish, beans, and nuts.
210
Honey Cookies
Serves: 42 Ingredients 1 cup light margarine, softened cup honey 2 teaspoons vanilla extract 2 cups flour 2 cups walnuts, chopped teaspoon salt Directions 1. Beat margarine until creamy with mixer at high speed. 2. Add honey and vanilla and beat until well blended. 3. Reduce speed to low and beat in next 3 ingredients (flour salt). 4. Beat until dough forms. 5. Cover with plastic wrap and refrigerate for at least 1 hour. 6. Preheat oven to 325 degrees. 7. With lightly floured hands, shape dough by heaping teaspoons on cookie sheet, about 2 inches apart. 8. Press fork across top of each ball. 9. Bake for 18 22 minutes or until light brown. 10. Remove with spatula and place on rack to cool. Honey Cookies Serving Size: 1 cookie Calories: 105 Protein: 1g Carbohydrate: 7g Fat: 8g Serves: 8
Applesauce Cake
Ingredients 1 cup flour 1 teaspoon baking powder teaspoon baking soda 2 teaspoons cinnamon teaspoon ginger cup light margarine cup molasses cup egg substitute 1 teaspoon vanilla 1 cup Splenda cup unsweetened applesauce Directions 1. Preheat oven to 350 degrees. 2. Spray an 8 x 8-inch metal baking pan with nonstick cooking spray. 3. Stir together first 5 ingredients (flour ginger) and set aside. 4. In a large bowl, beat together margarine and molasses with an electric mixer at high speed for about 1 minute. 5. Add egg substitute and vanilla and blend at high speed for 30 seconds; mixture will be runny. 6. Add Splenda and beat on medium speed until smooth. 7. Add flour mixture and applesauce and beat at low speed about 45 seconds. 8. Spread batter in pan and bake for 30 minutes. Applesauce Cake Calories: 170 Protein: 4g Carbohydrate: 24g Fat: 6g
Tip Avocados contain vitamin E, magnesium, dietary fat, and monounsaturated fat. Add to salads, deviled eggs, and mashed potatoes.
211
Tiramisu
Serves: 12 Ingredients cup sugar 1 cup fat free cottage cheese 1 cup fat free sour cream 2 tablespoons dark rum 8 ounces fat free vanilla yogurt 8 ounces Neufchtel cheese at room temperature 1 cup hot water 4 teaspoons instant espresso coffee granules 40 ladyfingers teaspoon unsweetened cocoa Directions 1. Place first 6 ingredients (sugar cheese) in blender and blend until smooth. 2. Combine hot water and espresso in small bowl. 3. Cut lady fingers in half lengthwise and dip 20 pieces into espresso and place in bottom 9-inch baking dish. 4. Dip 20 more pieces and layer over first. 5. Spread 2 cups of cheese mixture over lady fingers. 6. Repeat layers with remaining ladyfingers and cheese mixture. 7. Cover with plastic wrap and refrigerate for at least 3 hours. 8. Sprinkle with cocoa. Tiramisu Calories: 274 Protein: 11g Carbohydrate: 39g Fat: 7.5g Serves: 10
Raspberry Tarts
Ingredients Crust: 1 cup graham cracker crumbs cup Splenda 5 tablespoons light margarine Filling: 4 ounces fat free cream cheese cup fat free plain yogurt 1 cup Splenda cup egg substitute 1 cup frozen raspberries Directions 1. Preheat oven to 350 degrees. 2. Combine crust ingredients (crumbs margarine) in small bowl. 3. Press about 1 tablespoon of the crust mixture into 10 muffin pan cups lined with paper liners and set aside. 4. Beat cream cheese with an electric mixer on low speed until soft in a small bowl. 5. Add yogurt and beat until smooth. 6. Stir in Splenda and egg substitute until well blended. 7. Place 1 tablespoons of raspberries into each cup and top with filling. 8. Bake for 20 minutes or until firm. 9. Chill in refrigerator for 2 hours. Raspberry Tarts Serving Size: 1 tart Calories: 149 Protein: 5g Carbohydrate: 21g Fat: 5g
Tip
Support of family and significant others is essential for success.
212
Tuxedo Brownies
Serves: 16 Ingredients 6 ounces semisweet chocolate chips cup light margarine 3 large eggs, at room temperature 1 cup sugar 1 teaspoon vanilla extract cup flour teaspoon salt Cream Cheese Mixture: 1 (8-ounce) package fat free cream cheese, softened cup sugar 1 large egg, at room temperature 1 teaspoon vanilla extract Directions 1. Heat oven to 350 degrees. 2. Line an 8-inch square baking pan with foil, letting ends extend above pan on 2 sides. 3. Melt chocolate and margarine in small saucepan over low heat, stirring until melted and smooth. Let cool and set aside. 4. Meanwhile, make cream cheese mixture: In a medium bowl, beat cream cheese and sugar with an electric mixer until smooth. 5. Beat in egg and vanilla until well blended, scraping down side occasionally. Set aside. 6. In a medium bowl, beat eggs with an electric mixer until frothy. 7. Beat in sugar and vanilla. Then add the cooled chocolate and mix until well blended. 8. Stir in flour and salt. 9. Spread of the chocolate mixture into the prepared pan. 10. Spoon cream cheese mixture over chocolate mixture. 11. Cover with remaining chocolate mixture and swirl gently with a thin knife to marbleize batter. 12. Bake 45 minutes or until toothpick inserted in center comes out with traces of moist crumbs. 13. Lift foil by the ends and place on cutting board. 14. Remove the foil and cut into 16 squares. 15. Layer between two sheets of waxed paper in an airtight container at room temperature up to 3 days or frozen up to 2 months. Tuxedo Brownies Serving Size: 1 brownie Calories: 191 Protein: 5g Carbohydrate: 29g Fat: 7g Tip
Double-Chocolate Bundt Cake

Serves: 20 Ingredients Nonstick cooking spray 2 cups flour 1 teaspoons baking soda teaspoon baking powder teaspoon salt cup unsweetened cocoa 1 teaspooon instant espresso-coffee powder 2 cups sugar cup canola oil 2 large egg whites 1 large egg 1 square (1-ounce) unswt. chocolate, melted 1 tablespoon vanilla cup buttermilk Mocha Glaze: teaspoon instant espresso-coffee powder 3 tablespoons unsweetened cocoa 3 tablespoons dark corn syrup 1 tablespoon coffee-flavor liqueur 1 cup confectioners sugar Directions 1. Preheat oven to 350 degrees. 2. Spray 12-cup bundt pan with cooking spray. 3. On sheet of waxed paper, combine next 4 ingredients (flour salt). 4. In measuring cup whisk together cocoa and espresso-coffee powder and cup hot tap water until blended; set aside. In large bowl, beat next 4 ingredients (sugar- whole egg) until blended with a mixer. 5. Beat at high speed until creamy, about 2 minutes. 6. Reduce speed to low and beat in cocoa mixture, melted chocolate, and vanilla. 7. Still at low speed alternately add flour mixture and buttermilk, beginning and ending with flour mixture. 8. Beat until just combined, scraping occasionally with rubber spatula. 9. Pour batter into pan and bake for 45 minutes or until toothpick inserted in center comes out clean. Cool cake in pan on wire rack for 10 minutes. Loosen cake from pan and invert onto wire rack to cool completely. 10. In medium bowl, dissolve espresso-coffee powder in 2 tablespoons hot water. 11. Stir in next 3 ingredients (cocoa liqueur) until blended. Add confectioners sugar until smooth and pour over cooled cake. Double-Chocolate Bundt cake Calories: 220 Protein: 3g Carbohydrate: 43g Fat: 5g
Kiwi fruit is a great source of vitamins C and E, potassium, and fiber. 213
Red Dessert Recipes
214
Red Dessert Recipes

Oatmeal Carmel Bars, 218 Butterscotch and Pecan Cookies, 218 Peanut Butter Cookies, 219 Easy Lemon Pie, 216 Peach and Raspberry Pie, 220 Strawberry Shortcake, 216 Cocoa Snack, 217 Pineapple and Coconut Sorbet, 217 Cinnamon Banana Streusel, 219 Triple Berry Tart, 220
215
Strawberry Shortcake
Serves: 6 Ingredients 1 quart strawberry halves 2 tablespoons sugar 1 tablespoon water 6 biscuits 1 cup fat free whipped topping Directions 1. Place first 3 ingredients (strawberries water) in medium bowl. Chill for 2 hours. 2. Cut biscuits in half and put bottoms on individual dessert plates. 3. Layer cup strawberries on bottom biscuit half. 4. Add biscuit tops and another cup strawberries. 5. Top with whipped topping. Strawberry Shortcake Serving Size: 1 biscuit, cup strawberries, 2 tablespoons whipped topping Calories: 279 Protein: 5g Carbohydrate: 41g Fat: 10g Serves: 8
Easy Lemon Pie

Ingredients 1 cup evaporated skim milk 1 (6-ounce) can frozen lemonade concentrate 1 (8-ounce) package fat free cream cheese, cut into chunks 1 (3.4-ounce) package instant lemon pudding mix 1 graham cracker pie crust Directions 1. Place first 3 ingredients (evaporated milk cream cheese) in blender. 2. Blend until smooth. 3. Add pudding mix and blend until smooth. 4. Pour into pie crust and refrigerate for at least 3 hours. Easy Lemon Pie Calories: 295 Protein: 7.5g Carbohydrate: 46g Fat: 9g
Tip
Give yourself time to develop new healthy habits. You cant change everything overnight.
216
Cocoa Snack
Serves: 8 Ingredients 1 cups flour 1 cup sugar cup unsweetened cocoa powder 1 teaspoon baking soda teaspoon salt 1 cup water cup canola oil 2 tablespoons distilled white vinegar 2 teaspoons vanilla extract Directions 1. In 8-inch square microwave-safe dish, mix first 5 ingredients (flour salt) until blended. 2. In 4-cup measuring cup, combine last 4 ingredients (water vanilla). 3. Add liquid ingredients to dry ingredients and mix well. 4. Microwave, uncovered, for 6 7 minutes on high until toothpick inserted in center comes out clean. (Turn dish turn twice if no turntable). 5. Let stand 10 minutes, then place on wire rack. Cut into 8 pieces. Cocoa Snack Serving Size: 1 piece Calories: 330 Protein: 3.5g Carbohydrate: 49g Fat: 14.5g
Pineapple and Coconut Sorbet

Serves: 8 Ingredients 1 (20-ounce) can pineapple chunks in heavy syrup, not drained cup sugar 1 (15-ounce) can unsweetened coconut milk (not cream of coconut) Directions 1. Place pineapple and sugar in blender. 2. Blend until smooth. Pour into bowl. 3. Add coconut milk and whisk together. 4. Place in ice cream freezer and follow manufacturer directions. 5. Serve immediately or freeze up to 1 month. 6. If frozen, let stand about 10 minutes to soften. Pineapple and Coconut Sorbet Serving Size: cup Calories: 184 Protein: 1.5g Carbohydrate: 22g Fat: 11.5g
Understanding Food Labels Low-cholesterol means 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving. 217
Tip
Oatmeal Carmel Bars

Serves: 36 Ingredients 2 cups flour 2 cups quick-cooking oats 1 cups firmly packed brown sugar 1 teaspoon baking soda teaspoon salt 1 cups light margarine 1 (22.5-ounce) jar caramel ice cream topping 3 tablespoons flour 1 (16-ounce) package semi-sweet chocolate chips cup chopped pecans Directions 1. In large bowl,combine first 6 ingredients (flour margarine). 2. Mix at low speed with electric mixer until crumbly. 3. Reserve half for topping. Press remaining crumb mixture into bottom of 9 x 13-inch baking dish sprayed with nonstick cooking spray. 4. Bake at 350 degrees for 10 minutes. 5. Combine caramel and flour in small bowl. 6. Remove partially baked crust form oven and sprinkle with chocolate chips and pecans. 7. Drizzle with caramel mixture and sprinkle with crumb mixture. 8. Bake at 350 degrees for an additional 18 22 minutes or until light brown. 9. Let cool, then refrigerate for 2 hours. 10. Cut into bars before serving. Oatmeal Caramel Bars Serving Size: 1 bar Calories: 189 Protein: 2g Carbohydrate: 26g Fat: 9g
Butterscotch and Pecan Cookies

Serves: 10 Ingredients cup light margarine, softened cup packed brown sugar 1 large egg, at room temperature 1 teaspoon vanilla extract teaspoon baking soda 1 cups flour cup chopped pecans cup butterscotch chips Directions 1. Heat oven to 350 degrees. 2. In large bowl, beat first 5 ingredients (margarine baking soda) with an electric mixer until well blended. 3. With mixer on low speed, gradually add flour, beating just until blended. 4. Stir in pecans and chips. 5. Drop by heaping tablespoons, 2 inches apart on cookie sheet. 6. Bake until edges are lightly browned, 11 to 13 minutes. 7. Cool on sheet on wire rack for 2 to 3 minutes. 8. Remove to rack to cool completely. 9. Cookies can be kept in an airtight container up to 3 days or frozen up to 1 month. Butterscotch and Pecan Cookies Serving Size: 2 cookies Calories: 277 Protein: 3g Carbohydrate: 39g Fat: 12.5g
Tip Try eating something new when you get a chance. For instance try a fruit or vegetable that you have never had before.
218
Peanut Butter Cookies

Serves: 24 Ingredients cup light margarine, softened 1 cup creamy style peanut butter cup egg substitute 2 tablespoons honey teaspoon vanilla 1 cup Splenda 1 cups flour teaspoon baking soda teaspoon salt Directions 1. Preheat oven to 350 degrees. 2. In large bowl, beat together margarine and peanut butter until creamy, about 1 minute. 3. Add next 3 ingredients (egg substitute vanilla) and beat on high for about 1 minutes. 4. Add Splenda and beat on medium speed until well blended, about 30 seconds. 5. In small bowl, combine next 3 ingredients (flour salt) and slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 minutes. Mixture may be crumbly. 6. Drop by teaspoons onto lined sheet pan, about 2 inches apart. 7. Flatten with fork, pressing crisscross pattern into each cookie. 8. Bake for 7 9 minutes or until golden around edges. 9. Cool on wire rack. Peanut Butter Cookies Serving Size: 2 cookies Calories: 140 Protein: 3g Carbohydrate: 9g Fat: 11g
Cinnamon Banana Streusel

Serves: 16 Ingredients 1 cup banana crunch cereal cup packed brown sugar 1 teaspoon ground cinnamon 1 (2 layer size) package banana cake mix 4 large eggs 1 cup fat free sour cream cup canola oil Glaze: 1 cup sifted powdered sugar 1 tablespoon skim milk Directions 1. Combine first 3 ingredients (cereal cinnamon) in small bowl. 2. Beat next 4 ingredients (cake mix oil) in large bowl with an electric mixer on low speed until just moistened. 3. Beat on medium speed for 4 minutes. 4. Pour batter into greased and floured 12cup fluted tube pan or 10-inch tube pan. 5. Sprinkle with cereal mixture. Repeat layers twice, ending with cereal mixture. 6. Bake at 350 degrees for 50 55 minutes or until toothpick inserted in center comes out clean. 7. Cool completely on wire rack. 8. Mix together powdered sugar and milk (add more milk if necessary to make drizzling consistency). 9. Drizzle powdered sugar glaze over cake. Cinnamon Banana Streusel Serving Size: 1 slice Calories: 300 Protein: 3.5g Carbohydrate: 45.5g Fat: 11.5g
Tip All foods can fit into a healthy diet as long as you limit your portion size and stop eating when you are full.
219
Peach and Raspberry Pie

Serves: 10 Ingredients 1 cups flour plus teaspoon salt 2 tablespoons shortening 6 tablespoons cold light margarine 4 tablespoons water 1 cups sugar cup cornstarch 9 ripe medium peaches 2 cups raspberries 1 tablespoon lemon juice Directions 1. In medium bowl combine flour and teaspoon salt. Cut in shortening and 4 tablespoons margarine until mixture resembles coarse crumbs. 2. Sprinkle 4 tablespoons cold water, 1 tablespoon at a time into flour mixture, mixing until just moist. 3. Shape into disk and wrap with plastic wrap and refrigerate until ready to use. 4. Preheat oven to 425 degrees. 5. In large bowl, combine sugar cornstarch, and teaspoon salt. 6. Peel and slice peaches, and toss with sugar in bowl. 7. Gently stir in raspberries and lemon juice. 8. Spoon peach mixture into 6-cup baking dish. Dot with remaining 2 tablespoons margarine. 9. Roll dough 1 inches larger around than baking dish. Center dough over filling. 10. Trim pastry, leaving 1-inch overhang. Fold overhang under and pinch dough onto rim of baking dish to seal. 11. Cut slits in piecrust to allow steam to escape. 12. Place sheet of foil under baking dish to catch any drips. 13. Cool pie on wire rack 1 hour. Peach and Raspberry Pie Serving Size: 1 slice Calories: 315 Protein: 3g Carbohydrate: 56g Fat: 10g
Triple Berry Tart

Serves: 12 Ingredients 1 cups flour 2 tablespoons sugar teaspoon salt 4 tablespoons water cup shortening 4 tablespoons cold light margarine 3 large egg yolks cup sugar 2 tablespoons cornstarch 1 cup skim milk 2 tablespoons light margarine 1 teaspoon vanilla extract cup fat free whipped topping 2 cups each blueberries, raspberries, and blackberries powdered sugar Directions 1. Combine first 3 ingredients (flour salt) in medium bowl. Cut in shortening and margarine until mixture resembles crumbs. 2. Sprinkle in water, 1 tablespoon at a time into flour mixture, mixing until just moist. 3. Shape dough into disk and wrap with plastic wrap and refrigerate for 30 minutes. 4. In small bowl, whisk together next 3 ingredients (egg yolks cornstarch) until blended. In 2-quart saucepan, heat milk to simmering over medium heat, constantly beating with whisk. Pour milk into yolk mixture and reduce heat to low. 5. Return Yolk mixture to saucepan and cook until thickens and boils, stirring constantly. 6. Remove from heat and stir in margarine and vanilla. Wrap with plastic wrap and refrigerate at least 2 hours. 7. Preheat oven to 425 degrees. 8. Roll dough into a 14-inch round. Press dough into tart pan with removable bottom. 9. Fold overhang in and press against side of tart pan. Prick dough with fork to prevent puffing and shrinking. Line tart pan with foil and fill with pie weights or dried beans. 10. Bake shell 20 minutes. Remove foil and weights and bake 10 more minutes. 11. Cool completely on wire rack. 12. Beat egg yolk mixture until stiff peaks form. Whisk egg yolk mixture until smooth and fold in whipped topping. Fill tart shell and top with berries. Sprinkle with powdered sugar. Triple Berry Tart Serving Size: 1 slice Calories: 239 Protein: 3.5g Carbohydrate: 36g Fat: 9g
Tip
Champions strive for excellence in all aspects of life and will not settle. 220
Glossary of Terms
Al Dente tender. Baste to moisten with butter, drippings, etc. while roasting. Blanch to make pale; to process by scalding. Broil to cook by exposure to direct heat. Dredge to coat with flour. Dutch Oven a heavy pot with an arched lid, for pot roasts, etc. Emulsified to form a fluid out of two or more liquids. Julienne to cut into strips. Marinate to steep in a solution to flavor meat, fish, etc. Mince to cut up into small pieces. Opaque not transparent; dull or dark. Saut to fry quickly with a little fat. Scallion/Shallot forms of onion. Score to mark with notches, cuts, lines, etc. Whisk to mix with a quick, sweeping motion. Zest something that gives flavor, such as orange peel.
221
Traffic Light Color Coded Index

Biographies, 2 Glossary of Terms, 221 Performance Cuisine Made Easy, 3 Recipes: Acapulco Shrimp, 178 Angel Hair Pasta with Clams and Garlic, 84 Apple and Cream Cheese Bagels, 47 Apple and Walnut Muffins, 56 Apple Oatmeal, 35 Apple Pancakes, 40 Applesauce Cake, 211 Apricot Pork Chops, 120 Baked Blueberry Dessert, 210 Baked Ham and Cheese Omelet, 55 Baked Meat Loaf, 118 Baked Mushroom Omelet, 54 Baked Omelet Squares, 57 Baked Potato Skins, 177 Banana and Coconut Muffins, 34 Banana French Toast, 38 Banana Frosty, 171 Banana Orange Smoothie, 169 Banana-Strawberry Ice, 198 Barbecue Quesadilla, 193 Barbecue Sandwiches, 82 Barbecued Chicken, 91 BBQ Chicken Pizza, 86 BCT Sandwiches, 82 Bean Dip, 176 Beans and Corn Casserole, 141 Beef and Pasta Stew, 74 Beef Brisket, 122 Beef Chili, 104 Beef Chimichangas, 86 Black Bean Salad, 159 Black Bean Tortilla Bake, 155 Black-Eyed Pea Skillet, 73 Blueberry and Cottage Cheese Blintzes, 35 Blueberry Wheat Muffins, 49 Bran Muffins, 48 Breakfast Burrito, 46 Broccoli and Cheddar Bake, 146 Broccoli Stuffed Potatoes, 156 Brown Sugar Chicken Breasts, 110 Brown Sugar Salmon, 121 Butter Stuffing, 141 Buttermilk Biscuits, 155 Buttermilk Mashed Potatoes, 146 Butterscotch and Coconut Cookies, 208 Butterscotch and Pecan Cookies, 218 Butterscotch Brownies, 202 Caesar Chicken Salad Sandwich, 77 Cajun Shrimp Chowder, 64 Cajun Shrimp, 106 Canned Fruit Salad, 132 Carrot Raisin Salad, 129 Carrots in O J, 137 Cauliflower and Cheddar Soup, 186 Cereal Bars, 192 Cheese and Tortilla Casserole, 65 Cheese Grits, 32 Cheesy English Muffins, 46 Cheesy Potato Bake, 162 Cheesy Tomato and Tuna Sandwiches, 190 Chicken and Rice, 102 Chicken and Shrimp Wrap, 83 Chicken and Veggie Shish Kabobs, 63 Chicken Burrito, 71 Chicken Chow Mein with Vegetables, 115 Chicken Fajitas, 112 Chicken Pasta Salad, 83 Chicken Quesadillas, 81 Chicken Salad with Asparagus, 191 Chicken Salad, 182 Chicken Tortilla, 102 Chicken with Garlic Sauce, 125 Chicken with Orange Sauce, 113 Chicken with Snow Peas and Pineapple, 107 Chinese Chicken Salad, 189 Chocolate and Pecan Cookies, 208 Chocolate Berry Dessert Cups, 209 Chocolate Chip Cookies, 199 Chocolate Cup Cakes, 197 Chocolate Explosion, 197 Cinnamon Banana Streusel, 219 Club Sandwich, 71 Cobb Salad, 190 Cocoa Snack, 217 Cod Fillets, 92 Coleslaw, 132 Corn Bread, 143 Corn Pudding, 160 Cornmeal Crepes, 37 Crab Lasagna, 93 Crunchy Snack Mix, 175 Cucumber-Shrimp Canaps, 177 Dijon Asparagus, 138 Double-Chocolate Bundt Cake, 213 Easy Lemon Pie, 216 Egg and Salsa Burrito, 49 Egg Salad Sandwiches, 191 Eggs Benedict, 58 Egg-White English Muffins, 47 Egg-White Oatmeal, 33 Enchilada Casserole, 94 English Muffin with Ricotta Cheese, 54 Fettuccini with Tomato Sauce, 144 Fish Sandwich, 75 Fish Stew, 93 Flank Steak, 120 French Club, 73 French Toast with Cheese, 37 French Toast, 56 Frozen Citrus Dessert, 198 Fruit and Nut Oatmeal, 34 Fruit and Veggie Smoothie, 172
222
Fruit and Yogurt, 32 Fruit Coleslaw with Yogurt, 133 Fruit Cup, 134 Fruit Pie, 203 Fruit Pudding, 45 Fruit Salad with Honey Dressing, 136 Fruit Salad with Orange Dressing, 159 Fruit Salad, 130 Fruit Smoothie, 168 Fruity Oatmeal, 33 Fruity Popcorn, 167 Garlic and Feta Cheese Pasta, 131 Garlic Potatoes, 153 Gazpacho, 78 Ginger Cookies, 200 Granola, 55 Grape and Orange Shake, 173 Green Bean Casserole, 147 Green Bean Salad, 139 Green Chili Chicken, 104 Grilled Chicken and Onions, 109 Grilled Chicken Sandwich, 87 Grilled Chicken, 97 Grilled Corn, 140 Grilled Pork Chops, 108 Grilled Potatoes, 140 Grilled Tilapia, 106 Grilled Tuna Steaks, 105 Ham and Egg Pockets, 57 Ham and Pineapple Sandwich, 70 Hamburger-Noodle Feast, 84 Hawaiian Salad, 150 Healthy Pancakes, 48 Herb Pork, 99 Herb Scones, 51 Honey and Apple Shake, 173 Honey Cookies, 211 Hot Ham and Cheese Sandwiches, 185 Hot Mocha Drink, 174 Italian Casserole, 85 Italian Pasta, 161 Italian Popcorn, 167 Italian Tuna Pasta, 64 Jalapeo Shrimp Skewers, 112 Jerk Shrimp and Rice, 111 Lasagna109 Lemon and Sage Turkey, 98 Lemon Turkey, 114 Lemon Angel Cake, 204 Lemon Bars, 205 Lemon Beef, 124 Lemon Chicken Tacos, 113 Lemon Fried Chicken, 96 Lemon Strawberry Smoothie, 169 Lemon-Dijon Chicken, 98 Linguine Florentine, 154 Low Fat Brownies, 210 Low Fat Cheesecake Squares, 196 Macaroni and Cheese Casserole, 67 Mahi-Mahi Fillets, 105 Mango Shake, 168 Maple Graham Shake, 181 Maple Sweet Potatoes, 138 Meringue Cookies, 199
Mexican Burgers, 75 Mexican Salad, 142 Mexican Spaghetti, 122 Mexican Swiss Steak, 103 Mini Pizzas, 184 Mixed Pasta with Herbs, 150 Morning Burritos, 39 Morning Refresher, 172 Munch Mix, 174 Oat and Bran Pancakes39 Oat Muffins, 36 Oatmeal Carmel Bars, 218 Oatmeal Pancakes, 50 Oatmeal-Raisin Cookies, 203 Onion-Cheese Bread, 154 Orange Cranberry Bread, 201 Orange French Toast, 38 Orange Glazed Turkey, 123 Orange Roughy Dijon, 118 Orange Waldorf Salad, 131 Orange-Cranberry Turkey, 97 Oven French Toast, 36 Oven Fried Chicken, 107 Oven-Fried Fish, 95 Pancakes with Orange Sauce, 41 Pasta and Beans, 62 Pasta and Vegetables, 144 Pasta Salad, 135 Pasta with Peppers and Onions, 163 Pasta with Roasted Tomatoes, 156 Pasta with Shrimp and Broccoli, 111 Pasta with Tomato Cream, 145 Pasta with White Beans and Mushrooms, 162 Peach and Raspberry Pie, 220 Peach Cobbler, 204 Peach Sherbet, 200 Peanut Butter and Banana Shake, 181 Peanut Butter and Raisin Cookies, 209 Peanut Butter Cookies, 219 Peanut Butter Fruit Dip, 189 Pecan Bars, 192 Pecan Rice, 161 Pepper-Jack Chicken, 96 Pimento Omelet, 58 Pineapple and Coconut Sorbet, 217 Pita Pizza, 72 Pizza Dogs, 185 Pizza Sandwich, 88 Pork Chops, 91 Pork Sandwiches, 87 Potato Omelet , 42 Potato Pancakes, 41 Potato Salad, 129 Protein-Pumpkin Cheesecake, 196 Pumpkin Smoothie, 170 Raspberry Tarts, 212 Red Beans and Rice, 145 Red Pepper Dip with Vegetables, 178 Rice Pilaf, 135 Rice Pudding, 201 Roasted Chicken, 125 Roasted Salmon, 123 Roasted Vegetables, 142 Rosemary Butter Noodles, 151
223
Rosemary Turkey, 99 Rueben Sandwich, 78 Salmon Bagel, 45 Salmon Fillets with Ginger, 119 Sauted Shrimp with Rice, 119 Scalloped Corn, 139 Shrimp Stir-Fry, 94 Smothered Greens, 136 Spicy Chicken Salad, 183 Spicy Thai Chicken, 95 Spinach Dip, 176 Spinach Meat Loaf, 126 Spinach Salad, 151 Stir-Fried Broccoli with Sesame Seeds, 153 Strawberry Cheesecake, 202 Strawberry Pineapple Shake, 171 Strawberry Shortcake216 Stuffed Papayas, 133 Sunshine Smoothie, 170 Sweet N Sour Pork, 124 Taco Salad, 72 Tandoori Chicken, 126 Teriyaki Chicken, 110 Texas Caviar, 130 Thyme Roasted Potatoes, 143 Tiramisu, 212 Tomato and Herb Pasta, 160 Tomato and Mozzarella Pita, 184 Tomato and Tuna Sandwiches, 183 Tomato Stuffed Chicken, 114 Tortellini Soup, 134 Tortellini with Tomato Sauce, 164 Tortilla Roll-Up, 85 Tortilla Soup, 61 Triple Berry Tart, 220 Trout Amandine, 121 Tuna Burgers, 65 Tuna Melt, 175 Tuna Noodle Casserole, 76 Tuna Puffs, 62 Tuna Steaks, 74 Turkey and Broccoli Casserole, 76 Turkey and Cucumber Pita, 61 Turkey and Mango Sandwiches, 66 Turkey and Pinto Bean Chili, 92 Turkey Burgers, 81 Turkey Chili, 103 Turkey Dips Sandwiches, 63 Turkey Pita, 77 Turkey Quesadillas, 193 Turkey Sandwich, 70 Turkey Tortilla Roll-Up, 182 Turkey with Mushroom Sauce, 108 Tuxedo Brownies, 213 Twice Baked Potatoes, 152
Two Cheese Potato Gratin, 163 Vegetable and Spaghetti Salad, 152 Vegetable Quiche, 50 Vegetable Soup, 66 Zucchini and Tomatoes, 137 Zucchini Quiche, 40 Sample Menus, 8
1500 Green, 9 1500 Yellow, 9 1500 Red, 10 2000 Green, 10 2000 Yellow, 11 2000 Red, 11 2500 Green, 12 2500 Yellow, 12 2500 Red, 13 3000 Green, 13 3000 Yellow, 14 3000 Red, 14 3500 Green, 15 3500 Yellow, 15 3500 Red, 16 4000 Green, 16 4000 Yellow, 17 4000 Red, 17 4500 Green, 18 4500 Yellow, 18 4500 Red, 19 5000 Green, 19 5000 Yellow, 20 5000 Red, 20 5500 Green, 21 5500 Yellow, 21 5500 Red, 22 6000 Green, 23 6000 Yellow, 24 6000 Red, 24 6500 Green, 25 6500 Yellow, 26 6500 Red, 27 7000 Green, 28 7000 Yellow, 29 7000 Red, 29 Table of Contents, 5 The Traffic Light System, 4
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Iowa State University Football Athlete Cook Book

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IOWA STATE UNIVERSITY FOOTBALL ATHLETE COOK BOOK

The Traffic Light System

Daily Sample Menus

1,500 Green Sample Menu

1,500 Yellow Sample Menu

1,500 Red Sample Menu

2,000 Green Sample Menu

2,000 Yellow Sample Menu

2,000 Red Sample Menu

2,500 Green Sample Menu

2,500 Yellow Sample Menu

2,500 Red Sample Menu

3,000 Green Sample Menu

3,000 Yellow Sample Menu

3,000 Red Sample Menu

3,500 Green Sample Menu

3,500 Yellow Sample Menu

3,500 Red Sample Menu

4,000 Green Sample Menu

4,000 Yellow Sample Menu

4,000 Red Sample Menu

4,500 Green Sample Menu

4,500 Yellow Sample Menu

4,500 Red Sample Menu

5,000 Green Sample Menu

5,000 Yellow Sample Menu

5,000 Red Sample Menu

5,500 Green Sample Menu

5,500 Yellow Sample Menu

5,500 Red Sample Menu

6,000 Green Sample Menu

6,000 Yellow Sample Menu

6,000 Red Sample Menu

6,500 Green Sample Menu

6,500 Yellow Sample Menu

6,500 Red Sample Menu

7,000 Green Sample Menu

7,000 Yellow Sample Menu

7,000 Red Sample Menu

Green Breakfast Recipes

Green Breakfast Recipes

Fruit and Yogurt

Fruit and Nut Oatmeal

Banana and Coconut Muffins

Blueberry and Cottage Cheese Blintzes

Oven French Toast

French Toast with Cheese

Orange French Toast

Banana French Toast

Oat and Bran Pancakes

Pancakes with Orange Sauce

Yellow Breakfast Recipes

Yellow Breakfast Recipes

Cheesy English Muffins

Apple and Cream Cheese Bagels

Egg-White English Muffins

Egg and Salsa Burrito

Blueberry Wheat Muffins

Red Breakfast Recipes