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The Healthy Eating Plan

"The body is your temple. Keep it pure and clean for the soul to reside in."
B.K.S. Iyengar


Healthy Eating Plan
155 Healthy Recipes
Healthy Recipes Index
Healthy Restaurant Guide


The Healthy Eating Plan has no rules, only suggestions. Yoga texts recommend all things be done in moderation. Some people find the ayurvedic notion to fill your stomach with 1/2 food, 1/4 drink and leave 1/4 empty for good digestion helpful. Others find that to be a psychological roadblock.

Do not put restrictions on yourself. Do not count calories or fat grams or anything else. As you begin to really listen to your body and practice mindful eating you will choose foods that properly nourish your body. Stop judging your food choices. Ask yourself what you truly wish to eat and listen to your body. As you learn to recognize true hunger, your appetite will regulate itself.

If you decide that certain foods are forbidden, you are actually focusing more attention on them. Open yourself up to what your body really wants and you will find your natural balance.

When you eat, take the time to be present in the moment. Practice mindfulness at each meal and with each bite. Take note of the flavors, enjoy your food, and appreciate the nourishment that it gives to your body. Prepare your meals carefully and with love. Take time to make a pleasing presentation and eat in a spirit of peace and thankfulness.

Pay attention to the types of foods that you put into your body. As you make adjustments to your diet, do so gradually.

Protein and Fat
If you restrict calories, fat or protein in an effort to lose weight, your metabolism will slow down and your body will become insulin resistant which results in increased fat storage (as well as serious health problems such as hypertension and diabetes).

It is important to consume protein and fat every day, and ideally at every meal. It is a myth that fat in food is converted into body fat more easily than protein or carbohydrates.

Healthy fats are necessary for your body as they provide essential fatty acids. Fat also satiates your appetite, so that you eat less. Choose healthy fats such as olive oil, flaxseed oil, sesame oil, canola oil and fat found naturally in nuts, avocadoes and olives. Limit transfats that are hydrogenated or partially hydrogenated such as shortening, margarine and fried foods.

Protein is necessary for amino acids and also helps to sustain your energy, stabilize your blood sugar and eliminate food cravings. It also stimulates production of glucagon which helps your body burn stored body fat. It is a good idea to have a third of each meal be protein-rich. If you are a vegetarian, you can get ample protein from soy products such as tempeh, tofu, and seitan, dairy products such as cheese, yogurt, and cottage cheese, as well as eggs, nuts and beans. If you are not a vegetarian, you can also choose lean meat, poultry and fish. Fish provides Omega-3 oils that stimulate metabolism.

Specific recommendations:

If you feel the need for a structured plan, you may choose one meal each from the breakfast, lunch, dinner, and dessert recipes each day. For snacks, choose vegetables, fruit, yogurt, cheese, tuna, cottage cheese and nuts. When you feel cravings for sugar, you can try eating fruit (it provides quick energy) or drinking water (fatigue is an early sign of dehydration). However, denying yourself certain foods can lead to binging. Sometimes it is better to simply have what you are craving than to fill yourself with substitutes.

It is more important to commit yourself to regular yoga practice and meditation than to modify your diet. As the effects of yoga and meditation take root, you will find your cravings and appetite naturally diminish.


155 Recipes with equal portions of Protein and Carbohydrates

These are healthy recipes with enough protein and fat to keep you satiated and high quality carbohydrates to give you energy. Ayurveda does not insist upon a vegetarian diet. It is recommended as healthful, but meat can be part of a healthy diet. If you are a vegetarian, we suggest The Vegetarian Eating Plan. If your appetite is very intense and you have strong food cravings, take a look a The Low Carb Eating Plan.

Healthy Recipes Index
Healthy Restaurant Guide

BREAKFAST

1. Healthy Quiche - 4 Servings
Seasoned bread crumbs
1 cup light cream
½ cup onions (or to taste)
2 egg whites & 5 whole eggs
2 cup crumbled bacon (cooked & cooled)
3/4 cup fresh or frozen spinach

Preheat oven 350 degrees. Beat eggs. Fold in remaining ingredients. Pour over bread crumbs layered in a glass casserole dish (sprayed with cooking oil). Bake for 45 minutes-1 hour. Try with lean ham & spinach.

2. Bacon Cheese Muffins - 4 Servings
2 cup wheat flour
1 cup milk
2 egg whites, beaten
3 tsp baking powder
1 tsp brown sugar, optional
8 cheese cubes
8 slices bacon, cooked & crumbled

Preheat oven to 400 degrees. Combine flour, baking powder & salt. In a separate bowl, combine milk & egg. Mix wet & dry ingredients. Stir in bacon. Pour into muffin tin. Put one cube of cheese into each muffin. Bake for 20 minutes.

3. Apple Muffins - 3 Servings
2 egg whites
2 whole eggs
2 cup oatmeal
1/4 cup diced baking apples
1 tsp vanilla
½ tsp cinnamon
2 tbsp brown sugar or Sucannat

Preheat oven to 350 degrees. Combine all ingredients. Pour into muffin tin. Bake for 10 minutes. Serve with preserves. For variety, replace apples with blueberries.


4. Banana Smoothie - 2 Servings
2 bananas
2 cup cottage cheese
2 tbsp sugar or Sucannat
1/4 cup milk

Combine in blender. For variety, add 4 tbsp peanut butter or cocoa or substitute strawberries for the bananas. Enjoy!

5. Cheese Blintzes - 2 Servings
4 egg whites
3/4 cup cottage cheese
Fresh or frozen strawberries or blueberries
2 tsp sour cream

Combine egg whites & cottage cheese. Lightly spray nonstick skillet. Heat over medium heat. Using half the batter, cook for a few minutes on each side. Repeat with remaining batter. Serve with fruit & sour cream.

6. English Muffin Breakfast Sandwich - 4 Servings
4 whole eggs
Lean ham
cheese
4 whole wheat english muffins

Combine egg whites & eggs. Scramble. Layer eggs, ham & cheese on toasted english muffins. Melt cheese in broiler for 1 minute. For variety, use sausage or bacon.

7. Waffles - 2 Servings
3 eggs
½ cup oatmeal
4 tbsp whole wheat pancake mix
1/4 tsp vanilla

Combine ingredients. Pour batter into waffle iron. Cook as usual. Serve with fruit & bacon or sausage.

8. Cottage Cheese Pancakes - 3 Servings
1 cup cottage cheese
3 egg whites
1 whole egg
1/4 cup milk
1 tbsp oil
3 tbsp apple juice concentrate
3/4 cup whole wheat flour

Blend ingredients until smooth. Spray skillet with cooking spray. Pour batter onto hot skillet. Remove from skillet & let stand 5 minutes. Serve with fruit (applesauce, strawberries, or peaches) and maple syrup drizzled over the pancakes.

9. Blueberry Crepes - 8 Servings
1 1/4 cup wheat flour
pinch of salt
2 egg whites
1 cup milk
½ cup orange juice
yogurt
blueberries

Preheat oven to 400 degrees. Mix flour & salt into bowl. Add egg whites, milk & orange juice. Beat until smooth. Spray skillet with cooking spray. Pour in enough batter to cover bottom of pan, tilt & swirl to cover evenly. Cook crepe over medium-high heat until golden. Remove & repeat with remaining batter. Serve with blueberries & yogurt & favorite breakfast protein (lean ham or bacon). Optional: After removing from skillet, place in a small round baking mold & bake for 10 minutes until crisp & set into "bowls". Serve with fruit in bowls. Strawberries also go nicely with the crepes.

10. Oatmeal Pancakes - 2 Servings
1 egg white
3 whole eggs
½ cup oatmeal
½ tsp vanilla
½ cup. blueberries, drained well

Combine all ingredients except blueberries. Gently fold in blueberries. Pour batter on hot skillet. Serve warm with fruit or drizzle of maple syrup (no more than 1 tbsp per serving).

11. Fast Frittata - 2 Servings
½ cup onion, chopped
4 egg whites
1 whole egg
½ cup sliced mushrooms
1 cup diced potatoes
4 ounces lean deli ham, sliced & chopped
shredded cheese
salt & pepper

Preheat oven to 375 degrees. Saute onion in skillet sprayed with cooking oil. Add mushrooms & potatoes to skillet & cook 5-6 minutes, stirring occasionally. Beat the eggs. Remove mushrooms, potatoes & onions from skillet & add to eggs. Pour in glass dish (sprayed with oil), add cheese and bake for 30-35 minutes or until cooked thoroughly.

12. Bacon Breakfast Pie - 2 Servings
½ cup bread crumbs with Italian seasoning
½ cup shredded cheese,
1 large tomato, sliced
3 whole eggs
1/4 cup milk
salt & pepper to taste
1 slice bacon

Preheat oven to 450 degrees. Spray casserole dish with cooking oil. Spread half of the bread crumbs over the bottom of the dish. Layer tomato slices over the bread crumbs. Beat eggs with milk. Beat until foamy. Stir in salt & pepper. Pour over tomatoes. Put in oven for 15 - 20 minutes. While eggs bake, cook bacon. Spray skillet with cooking spray. Cook on medium high heat. When bacon is crisp, break up bacon in pieces & add remaining bread crumbs. Toast lightly for one minute. Remove egg from oven (spoon off any excess tomato juice). Sprinkle bacon/bread crumb mixture on top & serve.


13. Ham & Cheese Egg White Omelet - 2 Servings
6 whole eggs
2 tbsp milk
Diced ham
2 tbsp cheese

Beat eggs with milk. Spray skillet with cooking spray. Cook on medium high heat. Add ham & cheese. Serve with wheat toast, bagel or fruit. Optional: add sliced red & green bell pepper or other favorite omelet toppings.

14. French Toast - 4 Servings
3 whole eggs
2 tbsp milk
1/4 tsp vanilla
4 slices whole wheat bread.

Beat eggs with milk & vanilla. Dip bread in egg mixture. Spray skillet with cooking spray. Heat until bread is browned. Serve with flavored yogurt, fruit & a few strips of bacon.

15. Sausage or Bacon Breakfast Burrito - 2 Servings
Sausage or bacon
6 egg whites
1 whole egg
4 tbsp cheese, divided
sour cream
salsa
Wheat or corn tortillas

Cook sausage or bacon. If using sausage, add lemon juice to sausage & rinse to remove any excess fat. Scramble eggs. Divide sausage & egg into 2 tortillas. Top with cheese, sour cream & salsa.

16. Fajita Breakfast Burrito- 2 Servings
8 egg whites
2 tsp each vinegar & soy sauce
Cubed cooked chicken
Strips of onion & green peppers
Dash of cumin & garlic powder
cheddar cheese
sour cream
salsa

Heat skillet coated with cooking spray. Scramble eggs. In another skillet, heat vinegar & soy sauce. Add chicken, onions & green peppers to second skillet. Season to taste. Let cook for 3-4 minutes. Divide ingredients between 2 whole wheat or corn tortillas. Top with sour cream & salsa.

17. Pineapple Mousse with Bananas - 2 Servings
2 ripe bananas, chopped
1 cup cottage cheese
1 15 ounce can pineapple chunks
1 packet powdered gelatin
2 egg whites

Combine bananas & cottage cheese. Blend until smooth. Drain pineapple, reserving the juice. Add to the banana mixture . Blend until smooth. In a small bowl, add gelatin to 4 tbsp of reserved pineapple juice. Heat until gelatin is dissolved & add to fruit mixture. In a separate bowl, whisk the eggs until they hold soft peaks. Fold them into the fruit mixture. Tip the mouse into a glass bowl. Chill in the refrigerator until set. Serve with sliced bananas & pineapple.

18. Fruit & Yogurt Parfait - 2 Servings
2 cup fresh or frozen & thawed fruit (raspberries or strawberries recommended)
½ cup vanilla, strawberry or plain yogurt
1 cup cottage cheese
½ cup granola (fruit sweetened, )
2 tbsp sugar, optional

Spoon a little fruit into each glass. Combine cottage cheese & yogurt until smooth. Layer yogurt, granola & fruit.

19. Peaches & Ricotta - 4 Servings
4 ripe peaches (or canned, if fresh is unavailable), halved, pits removed
4 tbsp maple syrup
1/3 cup ricotta cheese
1/3 cup cottage cheese

Mix ricotta, cottage cheese & maple syrup. Spoon mixture into middle of each peach. Preheat broiler. Cook under a broiler for 5-9 minutes or until peaches are hot.

20. Scrambled Egg Pizza - 5 Servings
½ 16 ounce loaf frozen whole wheat bread dough, thawed
½ cup chopped zucchini
½ cup chopped mushrooms
1/8 tsp crushed red pepper
6 egg whites
1 whole egg
1/4 cup milk
1/4 cup shredded cheese
1 strip bacon, cooked, drained, crumbled

Preheat oven to 375 degrees. Roll bread dough out into thin circle. Place on a pizza pan. Bake at 375 degrees for 15 minutes. Meanwhile, saute vegetables with red pepper for about 5 minutes, or until tender. Remove vegetables & drain. In a large bowl, beat the eggs & milk together. Spray large skillet again. Add egg mixture & cook without stirring until mixture begins to set on the bottom & around the edge. Stir gently. Cook a few minutes more until eggs are cooked, but still moist. Place scrambled eggs on pizza dough. Top with vegetables, bacon & cheese. Bake for 6-8 minutes, or until cheese melts.


LUNCH

21. Fast Pizza - 2 Servings
2 whole wheat pitas
Pizza sauce
Lean ham or chicken
Olives, green peppers, broccoli, or tomatoes as desired
½ cup cheese, divided

Broil pita for 1 minute in toaster oven. Turn over. Add pizza sauce, toppings & cheese. Broil until cheese is melted.

22. Teriyaki Rice Bowl - 2 Servings
Cooked chicken or beef
Brown rice
Steamed broccoli & carrots
teriyaki sauce

Cook rice. Warm meat. Serve with rice & vegetables. Drizzle with teriyaki sauce.

23. Chili - 4 Servings
½ lb lean ground meat (turkey or beef)
1 - 14 oz can of diced tomatoes (with juice - do not drain)
1 - 8 oz can of pinto beans
½ package of frozen corn
1/4 cup sliced jalapenos, optional
3 tbsp chili powder
1 tsp cumin

Brown meat. Drain well. Reserve. Pour tomatoes into large pot. Drain & rinse beans. Add to tomatoes. Add corn & jalapenos if desired. Season to taste. Add meat to pot. Heat & serve with ½ portion of corn bread (Chili counts as 1 portion protein, ½ portion carbs).

24. Quick Pasta with Tomato & Tuna- 2 Servings
1 cup favorite pasta
1/4 cup fresh parsley, chopped
1 large tomato, chopped
1 clove garlic, chopped
1 ounce black olives, sliced
1 can white tuna packed in water, drained
salt & pepper to taste
1/4 cup cheese

Cook pasta according to package directions. Meanwhile, place tuna, parsley, tomato, garlic & olives in a bowl. Stir well to mix. Drain pasta & mix in with tuna mix. Sprinkle with cheese. Allow to melt & serve.

25. Chicken Quesadillas - 2 Servings
2 corn or wheat tortillas
2 portions cooked & cubed chicken
cheese, sour cream & salsa

Spray non-stick skillet with cooking spray. Lay tortillas on skillet. Add cheese & chicken. Fold tortilla over. Brown one side. Turn over & brown other side. Serve with sour cream & salsa. If you prefer your quesadillas soft instead of crispy, simply microwave on high for 1 - 1 ½ minutes. Serve with a small side of Spanish rice.

Spanish rice
1 can chicken broth
½ cup salsa
2 cup 10 minute brown rice

Combine broth & salsa in a large saucepan & bring to a boil, covered, over high heat. Add the rice & reduce to low. Cover & simmer for 5 minutes. Remove from the heat & fluff rice. Re-cover and let rice sit for 5 minutes. Save extra portions to add to burritos or to serve with fajitas.

26. Chef salad - 2 Servings
4 slices lean deli ham, divided
4 slices lean deli turkey, divided
½ cup cheese, divided
Salad toppings (carrots, cucumbers, tomatoes)
Salad mix

Arrange meat, cheese & toppings on salad. Serve with your favorite dressing.

27. Blackened Chicken salad - 2 Servings
Cooked, cubed chicken
2 tbsp each soy sauce & vinegar
Salad toppings (carrots, cucumbers, tomatoes)
4 tbsp balsamic vinegar mixed with 4 tbsp olive oil

Combine soy sauce & vinegar. Pour into skillet. Add chicken. Heat on high until chicken chars a bit. Serve with salad. Drizzle vinegar & oil over salad.

28. Cobb salad - 2 Servings
Cooked & crumbled bacon
6 boiled eggs, chopped, divided
1/4 cup cheese, divided
Salad mix

Arrange bacon, cheese & egg whites on bed of lettuce. Enjoy with your favorite dressing.

29. Turkey & Cranberry Salad - 2 Servings
Sliced Turkey deli meat (or chicken)
Romaine lettuce
2 tbsp red wine vinegar mixed with 2 tbsp olive oil, divided
1 tbsp cranberry relish
1/4 cup chopped walnuts, divided

Arrange turkey on bed of lettuce. Combine vinegar, oil & relish. Drizzle vinegar & oil over salad. Sprinkle with walnuts.

30. Chicken Naan Pita Pockets - 4 Servings
4 small pita pockets
1 ½ tbsp plain yogurt
½ tsp chili powder
salt to taste
1 tbsp lemon juice
4 portions of chicken, cooked & cubed
chopped tomato
lettuce

Combine yogurt, chili powder, salt, lemon juice & cilantro. Warm pitas & chicken. Coat chicken with yogurt mixture (or drizzle over sandwich). Add tomatoes & lettuce.

31. BLT Sandwich - 2 Servings
6 strips bacon, cooked
Lettuce
tomato
mayo

Place 3 strips of bacon on whole wheat toast. Add lettuce, tomato & mayo.

32. Turkey & Cream Cheese Bagel Sandwich - 2 Servings
2 small bagels
4 tbsp cream cheese, divided
2 slices tomato or apple slices
2 portions turkey lunch meat, divided

Spread cream cheese on bagels, pile on toppings & enjoy.

33. Italian Sandwich - 2 Servings
4 slices turkey salami, divided
4 slices turkey ham, divided
2 slices swiss cheese, divided
lettuce & tomato
4 tbsp balsamic vinegar mixed with 2 tbsp olive oil, divided
2 small whole wheat hoagies

Arrange meat, cheese, lettuce & tomato on hoagie. Drizzle with vinegar/oil.

34. Spicy Bean Dip Tortilla Sandwich - 4 Servings
4 whole wheat or corn tortillas
1 can spicy pinto bean dip
1 cup cheese, shredded
1 red bell pepper, seeded & sliced
alfalfa sprouts to taste or shredded lettuce

Steam broccoli. Saute red peppers. Warm tortillas. Spread each tortilla with 4 tbsp bean dip, top with cheese, bell pepper & sprouts. Roll up & enjoy!

35. Sushi - 2-3 Servings
1/3 cup sweet rice
2/3 cup short-grain brown rice
1 tsp brown rice vinegar
1 tsp mirin
Nori sheets
Tuna, drained & rinsed
Cucumber, sliced into thin strips
soy sauce

Prepare rice according to package directions. Combine with brown rice vinegar & mirin.
Place nori sheet on towel (or bamboo sushi mat), spread rice over nori. Place tuna & cucumber in the middle. Roll up. Slice sushi roll to make 4 rounds. Repeat with 2 other nori sheets. Dip in soy sauce & enjoy. If you use enough tuna, each sushi roll will have equal protein & carbs. Optional: use regular amount of tuna & enjoy with ½ portion grilled chicken drizzled with teriyaki sauce.

36. Hot Roast Beef & Cheese Sandwich - 2 Servings
6 slices roast beef, divided
2 slices cheddar cheese, divided
onions & green peppers
2 small whole wheat hoagies

Saute onions & green peppers. Arrange meat, cheese, onions & peppers on hoagie. Broil in toaster oven until cheese has melted. Serve with ½ tbsp of steak sauce. Optional: eat only ½ of the hoagie & enjoy with a half portion of french fries (see recipe #22 under Dinners).

37. Split Pea & Ham Soup- 4 Servings
1 lb. dried split peas
5 cup. chicken broth
1 cup. chopped carrots
1 chopped onion
1 chopped celery stalk
1 crushed garlic clove (optional)
Lean ham, cubed

Saute carrots, onion, celery, and garlic (if used) in large skillet spray with cooking spray until onion is transparent (the carrots will still be crisp). Add chicken broth and split peas. Bring to a boil, reduce heat, cover and simmer for 2 hours, or until the peas have become very soft and
indistinguishable. Stir in ham. Heat and serve. Can keep refrigerated for up to 2 weeks. Tip: Make on the weekend & enjoy a quick lunch during the week.


38. Chicken Burrito - 2 Servings
Cooked chicken, cubed
½ cup brown rice, cooked
½ cup shredded cheese
chopped tomato
salsa
sliced green chilies or jalapenos, if desired
2 tbsp sour cream, divided
2 tortillas, corn or wheat

Place chicken, rice & cheese in tortillas. Warm in microwave. Enjoy with jalapenos, sour cream & salsa.

39. Tuna Melt - 2 Servings
2 cans water-packed tuna, drained
½ cup cottage cheese
4 tbsp mayo
3 tsp lemon juice
dash garlic powder
cheese, shredded
wheat bread
Combine tuna with cottage cheese, mayo, lemon juice & garlic powder. Heat on skillet.
Toast bread. Spread tuna mix on bread.

40. Smoked Salmon Muffins - 4 Servings
2 cup wheat flour
3 tsp baking powder
1 ½ cup milk
3 egg whites, beaten
½ cup cheese, shredded
½ cup smoked salmon

Preheat oven to 400 degrees. Combine flour & baking powder. In a separate bowl, combine milk, egg & cheese. Mix wet & dry ingredients. Stir in salmon. Pour into muffin tin. Bake for 10-15 minutes.

41. Beefy Minestrone - 4 Servings
16 ounce can of chopped tomatoes, undrained
7 ounce can of pinto beans, drained & rinsed
3/4 cup cubed potatoes
½ cup grated carrots
2 cubes beef bouillon
½ pound extra lean ground beef or turkey
minced garlic to taste
small shell pasta

In large pot, combine tomatoes, beans, potatoes, carrots, bouillon & pasta. Bring to a boil & reduce heat & simmer. In separate skillet, cook meat with garlic. Drain fat from meat (pat with paper towels). Transfer meat to pot. When pasta is cooked, serve.

42. Super Fast Hot Southwestern Roll ups - 2 Servings
2 tbsp mayo, divided
2 tbsp salsa, divided (or to taste)
4 tbsp cheese, divided
Roast beef or turkey slices
2 wheat tortillas

Spread salsa & mayo on tortillas. Sprinkle with cheese. Add meat. Roll up in a paper towel. Microwave on HIGH for 1 minute.

43. Waldorf Chicken Sandwich - 2 Servings
1 can chicken, drained
1 package cream cheese
1 apple chopped, divided
1 celery stalk, chopped

Combine all ingredients & spread on wheat toast.

44. Seafood Pita - 2 Servings
½ lb shrimp, cooked
minced garlic to taste
sliced mushroom
sliced eggplant or zucchini, optional
½ portion couscous
1 pita bread, halved

Saute onion & garlic. Add vegetables & shrimp. Serve on ½ pita bread with couscous.

45. Falafel with Hummus & Pita Triangles - 2 Servings
Falafel mix
hummus
½ pita bread, cut into triangles
½ cup each diced cucumber & tomato
lemon juice

Make falafel according to package directions. Toast triangles. Combine cucumber & tomato with lemon juice. Serve falafel with hummus (see recipe under Dinners), pita triangles & cucumber-tomato salad.

46. Salmon Patties - 4 Servings
1 16 ounce can Salmon
pinch of salt
1 small onion, diced
1/4 cup bread crumbs,
4 egg whites
1 tsp lemon juice

Preheat oven to 400 degrees. Mix all of the ingredients together in a bowl. Form into patties about ½ to 3/4 inch thick and 2 ½ - 3 inches diameter. This should make about 8 patties. Bake in a pan sprayed with cooking oil until brown (about 15 minutes). Can be served hot or cold (great for a lunch on the go). Serve with your favorite carbs (asparagus is a nice side for a hot side-down meal; an apple or raw vegetables are nice in a lunch box).

47. Fried Rice with Ham - 2 Servings
2 cup. brown rice, cooked
1 tsp minced garlic (use bottled for faster preparation)
4 egg whites, beaten
Lean ham, cubed
frozen peas & carrots

Scramble eggs. Add rice, garlic, vegetables & ham to same skillet & stir fry for two minutes.

48. Red Beans and Rice - 2 Servings
2 tbsp. fresh lime juice
15 ½-oz. can red kidney or pinto beans,
rinsed and drained
½ cup cooked & cubed chicken
1 small red bell pepper, diced
1 cup cooked brown rice
2 tbsp balsamic vinegar mixed with 2 tsp olive oil

In large bowl, mix together dressing and lime juice. Add remaining ingredients and toss gently to combine. Use within 2 or 3 days.

49. Zucchini Boats - 4 Servings
4 zucchini
1/4 cup chopped onion
1 green bell pepper, chopped
6 egg whites
1 whole egg
1/4 cup seasoned wheat bread crumbs
4 tbsp shredded cheese

Preheat oven to 375 degrees. Slice zucchini in half & scoop out middle, leaving 8 "boats". Steam boats for 5 minutes. Meanwhile, chop up leftover zucchini and saute in a large skillet with onion & bell pepper until soft. Combine zucchini/onion/bell pepper mixture with eggs & bread crumbs. Place zucchini/egg mix in boats. Sprinkle with cheese. Bake in oven until heated throughout & cheese is melted.

50. Hot Dogs & Potato Chips - 2 Servings
2-4 Hot Dogs (all-white meat)
2 Potatoes, sliced thinly
1 egg white mixed with 1/4 cup water
1 tbsp Cajun spice mix (or herbs)
salt to taste

Preheat oven to 375 degrees. Mix egg white & water. Dip potato slices in egg white mixture & then in spices. Bake for 40-45 minutes (turn heat up to 400 degrees for the last 10 minutes) or until baked.

DINNER

51. Grilled Sesame Salmon - 4 Servings
2 six-ounce salmon fillets, all skin & fat removed
salt & pepper
1/4 cup sesame seeds
3 tsp olive oil
2 tbsp rice wine vinegar
2 tbsp soy sauce
2 cucumbers, sliced thinly lengthwise

Heat grill or broiler. Slice the salmon fillets open horizontally, leave one end intact. Spread fillets open and turn over. Season with salt & pepper. Tightly roll fillets. Secure with toothpick. Pour sesame seeds into a small dish. Place rolled fillets in the seeds & coat bottom. Drizzle with olive oil.

In a small bowl, mix vinegar & soy sauce. Set aside.

Fold edges of a piece of heavy-duty aluminum foil to form a shallow baking pan; place on grill. Arrange rolled fillets on foil. Grill 4-6 minutes on each side (You may also broil in the oven). Remove, drizzle with reserved soy mixture & place on bed of cucumber strips. Serve with brown rice.

52. Angel Hair Pasta with Chicken - 4 Servings
2 skinless, boneless chicken breast halves, cut into 1 inch cubes
1 carrot, sliced into 1/4 inch pieces
1 (10 oz) package frozen broccoli florets, thawed
2 cloves garlic, minced (use 2 tsp bottled garlic if in a rush)
12 oz wheat angel hair pasta
2/3 cup chicken broth
1 tsp dried basil
1/8 cup grated Parmesan cheese

Spray skillet with cooking spray; add chicken. Cook chicken thoroughly. Remove & set aside.
Spray skillet again. Begin heating water for pasta. Add carrot to skillet; cook, stirring, for 4 minutes. Add broccoli & garlic to skillet; cook, stirring, for 2 minutes longer.

Cook pasta according to directions. While pasta is cooking, add broth, basil & Parmesan to skillet. Stir to combine. Return chicken to skillet. Reduce heat & simmer 4 minutes.

Drain pasta. Place in serving bowl. Top with chicken & vegetable mixture. Serve immediately.

53. Chicken Tikka salad - 4 Servings
This is a quick & easy Indian salad.
3 chicken breasts
1 tsp ground ginger
½ garlic clove, crushed
½ tsp chili powder
½ tsp salt
2/3 cup plain yogurt
4 tbsp lemon juice
1 tbsp fresh cilantro, chopped
1 tbsp olive oil
Salad
Lime wedges
fresh cilantro

Combine all ingredients. Marinate chicken for at least 2 hours. Reserve marinade. Preheat broiler. Broil chicken 15-20 minutes, basting 2-3 times. Serve with favorite dressing.

54. Honey Mustard Chicken - 4 servings
1/3 cup Dijon mustard
1/3 cup honey
2 tbsp chopped fresh dill (or 1 tbsp dried dill)
1 tsp freshly grated orange peel
4 skinless, boneless chicken breasts

Preheat oven to 400 degrees. Combine mustard & honey in a small bowl. Stir in dill & orange peel. Line a baking sheet with foil. Brush sauce on top of chicken. Bake until thoroughly cooked, about 30 minutes.

55. Sloppy Joes - 6 Servings
1 pound extra lean ground beef or turkey
1 7 ½ oz can tomatoes, diced
1/4 cup water
2 tbsp quick-cooking rolled oats
1 tsp chili powder
2 tsp Worcestershire sauce
½ tsp garlic salt
dash hot pepper sauce
6 small whole wheat hamburger buns

In a large skillet, cook meat until brown. Drain off fat (remove from skillet and pat meat with paper towels). Return to skillet & stir in undrained tomatoes, water, oats, chili powder, Worcestershire sauce, garlic salt & hot pepper sauce). Bring to a boil. Reduce heat, simmer, for 5-10 minutes or until desired consistency. Serve with buns (Optional: eat with half a bun & enjoy with a half portion of applesauce).

56. Pot Roast - 8 Servings
1 2 pound boneless venison shoulder or rump roast
1 tbsp cooking oil
½ cup soy sauce
2 ½ cup water
4 potatoes, chopped
5 carrots, chopped

Trim fat from meat. In pot, brown meat in oil. Drain off fat. Add soy sauce & water. Bring to a boil. Reduce heat. Simmer, covered for 1 ½ hours. Add potatoes & carrots. Continue cooking until potatoes & carrots are tender (about 20 - 30 minutes).

57. Stuffed Green Peppers - 4 Servings
2 large green peppers
3/4 pound extra lean ground beef or turkey
1 7 ½ ounce canned tomatoes, diced
½ cup water
1/3 cup brown rice
1 tbsp Worcestershire sauce
½ tsp dried oregano
1/4 cup shredded cheddar cheese, divided

Halve peppers lengthwise, removing stem ends, seeds & membranes. Immerse in boiling water for 3 minutes Invert on paper towels & drain well. In a large skillet cook meat until brown. Drain off fat (remove & pat with paper towels). Return meat to skillet & stir in undrained tomatoes, water, uncooked rice, Worcestershire sauce, oregano, salt and pepper to taste. Bring to a boil. Reduce heat & simmer for 18-20 minutes or until rice is cooked. Stir half of the cheese.

Fill peppers with meat mixture. Place in 2 quart baking dish. Bake at 375 degrees for 15 minutes. Sprinkle with remaining cheese. Let stand 2 minutes.

58. Mediterranean Chicken - 4 Servings
4 chicken breasts, cut into bite sized cubes
1 garlic clove, minced
1 7 ounce can stewed tomatoes
½ zucchini, diced
½ green pepper, diced
1 ounce slice olives
½ tsp dried oregano, crushed
salt & pepper to taste
Hot cooked couscous

Spray skillet with cooking spray. Cook chicken with garlic on medium heat. Add undrained tomatoes with vegetables & seasoning. Bring to a boil. Reduce heat & simmer (covered) for 30-40 minutes. Uncover & simmer for 5-10 more minutes until sauce is thickened. Serve with couscous.

59. Peach-Glazed Pork - 4 Servings
1 pound boneless pork medallions, fat trimmed
3/4 tsp dried thyme
1/4 tsp each salt & pepper
1/3 cup peach or apricot preserves
2 tsp Worcestershire sauce

Combine thyme, salt & pepper in small mixing bowl. Rub 1 tsp cooking oil onto meat. Sprinkle herb mixture on meat. Rub in. Cover & refrigerate for 2-6 hours. Heat oil in skillet, stir fry meat with preserves and Worcestershire sauce. Serve with brown rice or your favorite vegetables (try steamed carrots & broccoli or sauteed squash & zucchini).

60. Sausage & Lentil Soup - 4 Servings
1 ½ cup green lentils, soaked 3 hours
1/4 lb ground sausage
1 tsp salt
1 sm onion, chopped
1 stalk celery, chopped
2 carrots, sliced
1 cloves garlic, minced
1 16 ounce cans crushed tomatoes, with juice
1 tbsp each red wine, lemon juice & wine vinegar
pepper to taste
fresh basil, chopped

Place lentils in a large pan & add 1 quart of water. Bring to a boil & cover & simmer 20 minutes. Add salt. Spray another skillet with cooking spray. Saute onions, celery, carrot & garlic until soft, about 10 minutes. Mix the vegetables with the lentils. Add tomatoes, wine, lemon juice, & wine vinegar. Season with pepper. Bring to a boil, then simmer uncovered until the lentils are very tender, about 30 minutes. If soup becomes too thick, think with water. While simmering, brown meat. Drain, add lemon juice to meat & rinse thoroughly. Add to soup. Warm another few minutes. Add chopped basil before serving.

61. Artichoke Soup - 2 Servings
1 pound artichokes, peeled
2 ½ cup chicken broth, divided
4 tbsp light cream
salt & pepper to taste

Place artichokes in a saucepan & cover with cold water. Bring to a boil. Cover & simmer until completely soft. Cool in the liquid, then drain. Place the artichokes in a blender or food processor, add half of the chicken broth & puree until smooth. Gradually add remaining stock. Stir in light cream & season to taste. Serve with protein portion (grilled fish or chicken recommended).

62. Greek Pork - 4 Servings
1 pound boneless pork sirloin
½ tbsp oil
1 14 ½ oz can diced tomatoes
½ tsp each dried oregano & cinnamon

Trim fat from meat. Cut into ½ inch cubes. In a large skillet brown half of the cubes in hot oil. Remove from skillet. Brown remaining pork. Drain off fat & pat with paper towels. Return to skillet. Stir in undrained tomatoes, oregano & cinnamon. Bring to a boil. Reduce heat & simmer for 20-25 minutes or until meat is tender. Serve with brown rice.

63. Chicken & Bean Tacos - 8 Servings
1 red bell pepper, seeded & diced
1 can (16 ounce) pinto beans, drained
4 boneless skinless chicken breasts, cut up
2 tsp minced garlic
1/3 cup chili sauce
shredded lettuce
8 corn tortillas
½ cup cheese, shredded
sour cream

Spray skillet with cooking spray. Cook chicken with garlic on medium heat. Remove chicken & add red peppers to same skillet. Cook until softened, about 5 minutes. Add beans & cook uncovered for 10 minutes. Mash beans and peppers & mix in the chili sauce. Reheat chicken. Warm tortillas. Place bean spread & chicken in tortillas. Add lettuce & cheese. Roll up & enjoy.

64. Quick & Easy Lasagna - 6 Servings
8 oz wheat or spinach lasagna noodles (4 cups broken)
1 pound extra lean ground beef or turkey
1 cup chopped onion
2 tsp minced garlic
2 tsp dried Italian seasoning
2 14 ½ oz cans diced tomatoes
1 6 oz can tomato paste
1 cup cottage cheese
1 cup shredded cheese

Preheat oven to 400 degrees. Break noodles in large pieces. Place in boiling water & cook until tender, 8-10 minutes. Drain & set aside. Spray an extra deep skillet that has a lid with cooking spray and heat it over medium heat. Saute onion until soft. Add beef to skillet & raise heat to high. Break up meat until most of it is crumbled & browned. Add garlic & Italian seasoning & cook until meat is completely brown. Lower heat. Mix tomatoes with their juice & the tomato paste. Add sauce to meat & warm. In casserole dish put in one layer of noodles, 1/4 cup cottage cheese & meat sauce. Pour half into casserole dish. Layer more noodles, mea sauce & cottage cheese. Bake for 15 minutes in oven. Add cheese to top. Bake until cheese is melted & dish is thoroughly heated. For variety, replace chicken for ground beef. You could also add sauteed squash & zucchini or steamed broccoli & shredded carrots.

65. Shrimp Pasta - 4 Servings
12 ounces shrimp, peeled & deveined, thawed
6 ounces linguine
½ tsp finely grated orange peel
2/3 cup orange juice
1 tbsp cornstarch
1 tsp chicken bouillon
½ tsp sesame oil
1/4 tsp salt
1/8 tsp ground red pepper
1 6 ounce package pea pods, thawed
2 oranges, peeled

Cook pasta according to package directions. In large skillet, cook shrimp until shrimp turns pink (about 2 minutes). Remove shrimp. Combine orange peel, juice, cornstarch, crushed bouillon, sesame oil, salt & ground red pepper. Add to skillet. Cook & stir until thick & bubbly. Return shrimp to skillet. Stir in peat pods. Heat through. Serve over linguine.


66. Chicken Fajitas - 4 Servings
4 chicken breasts, skin & fat removed
½ cup each soy sauce & vinegar
1 onion, sliced thinly
1 green bell pepper, sliced thinly
wheat tortillas
brown rice
cheese
salsa
sour cream

Combine soy sauce & vinegar. Marinate chicken for 20 minutes-1 hour.
Spray skillet with cooking spray. Over medium-high heat, add chicken. Cook until golden brown on both sides. Add onions & bell peppers. Cook to desired softness.
Serve with tortillas, a little rice, salsa & sour cream.

67. Caribbean Chicken Kabobs - 4 servings
4 skinless, boneless chicken breasts
1 lime rind, finely grated
2 tbsp lime juice
1 tbsp rum
1 tsp cinnamon
2 mangoes, peeled & cubed

Cut chicken into bite sized chunks. Place in a bowl with the lime rind, juice, rum, sugar & cinnamon. Marinate 1 hour.

Save the juices & thread chicken & mango cubes on 4 wooden skewers.

Cook the skewers under a broiler or grill for 8-10 minutes, turning occasionally & basting with the juices. Serve with brown rice or a small salad.

68. Calzones - 4 Servings
Whole wheat bread dough, thawed
Pizza sauce or stewed tomatoes
1 cup. ricotta cheese
1 cup. cottage cheese
½ cup garbanzo beans
1 cup steam broccoli
1 chicken breasts, cooked & cubed

Preheat oven to 350 degrees. Roll out bread to dough. Cut out 8 small circles. Fill center of each with remaining ingredients. Fold over & seal closed with a fork. Bake for 40-45 minutes or until golden brown. Serve with your favorite marinara sauce. Optional: use your favorite pizza toppings (ham, lean hamburger, spinach, zucchini, mushrooms, green peppers, olives, pepperoni)

69. Chicken Enchiladas, Traditional Red - 4 Servings
4 boneless skinless chicken breasts, cut into bite-sized cubes
2 tsp garlic, crushed
1 small can (14 ounce) enchilada sauce
4 corn tortillas
1/4 cup cheddar cheese
sour cream

Preheat oven to 350 degrees. Spray skillet with cooking spray. Cook chicken with garlic on medium heat. Divide chicken into 4 tortillas. Roll & place in casserole dish. Pour sauce over rolled tortillas. Sprinkle with cheese. Bake at 350 degrees for 15-20 minutes, or until cheese is melted. Serve with sour cream.

70. Creamy White Chicken Enchiladas - 4 Servings
4 boneless skinless chicken breasts, cut into bite-sized cubes
diced onion to taste
8 ounce tub of sour cream
1 can reduced fat cream of chicken soup
4 tsp cumin
bottle jalapenos, sliced, optional
4 wheat tortillas
1/4 cup cheese

Preheat oven to 350 degrees. Spray skillet with cooking spray. Cook chicken with onions on medium heat. Mix sour cream & soup (do not add water). Stir in cumin. Stir in chicken. If using, stir in jalapenos. Divide half of the sour cream/chicken mixture into 4 tortillas. Roll & place in casserole dish. Spread remaining sour cream/chicken mixture over rolled tortillas. Sprinkle with cheese. Bake at 350 degrees for 15-20 minutes, or until cheese is melted. Serve with salsa.

71. Tuscan Chicken Casserole - 4 servings
4 skinless, boneless chicken breasts
1 medium onion, thinly sliced
2 red bell peppers, seeded, sliced
1 crushed garlic clove
1 1/4 cup pureed tomatoes
2/3 cup dry white wine
1 tsp dried oregano
14 oz can cannelini beans, drained
3 tbsp fresh whole wheat bread crumbs
salt & pepper to taste

Spray skillet with cooking spray. Cook the chicken until golden brown. Remove. Add onions & bell peppers to the pan & saute until softened but not brown. Stir in the garlic.

Add chicken, tomatoes, wine & oregano. Bring to a boil, then cover the skillet. Lower the heat & simmer, stirring occasionally for 30-35 minutes. Stir in the beans & heat for 5 more minutes. Sprinkle with bread crumbs & cook under broiler until golden brown (use oven safe skillet or transfer to casserole dish before adding bread crumbs). Serve with small salad.

72. Burgers & Fries - 4 servings
4 potatoes, peeled & cut into thin strips
4 egg whites
salt & pepper
butter flavored spray

Place aluminum foil on cookie sheet. Spray with cooking spray. Dip potatoes in egg whites. Season to taste. Place potatoes on baking sheet. Spray potatoes with butter flavored spray. Optional: season with fresh herbs. Serve with a burger patty (use lean ground hamburger or turkey) garnished with tomato & lettuce. Do not eat burger with bun (choose between bun or fries - or try half a bun & half a serving of french fries).

73. Chicken Stir-Fry with Vegetables & Noodles - 4 Servings
4 boneless skinless chicken breasts, cut into bite-sized cubes
2 tsp crushed garlic
2 green onions, sliced
2 tsp ginger
2 cloves garlic, sliced
6 ounces baby corn, sliced
½ pound zucchini, shredded
½ pound carrots, chopped
3 tbsp soy sauce
1 tbsp bean sauce
2 tsp dark sesame oil
Chinese egg noodles, cooked & drained
2 tbsp sesame seeds

Spray skillet with cooking spray. Cook chicken with garlic on medium heat. Remove & set aside.
Spray skillet again. Add all vegetables, green onions, ginger & sliced garlic. Stir-fry for 4-5 minutes. Add soy sauce & bean sauce & stir for a few minutes more. Reduce heat, cover & cook for about 5 more minutes, or until vegetables are tender. Add dark sesame oil, chicken, and cooked noodles. Heat. Sprinkle with sesame seeds & serve.

74. Thai Chicken Stir-Fry - 4 Servings
½ lemon rind, sliced
2 tsp ground ginger
1 garlic clove, chopped
4 boneless chicken breasts, cut into bite-sized pieces
½ red bell pepper, seeded & sliced
½ green bell pepper, seeded & sliced
2 medium carrots, cut into match sticks
2 tbsp oyster sauce
salt & pepper
fresh cilantro
brown steamed rice

Spray skillet with cooking spray. Stir fry lemon rind with garlic & ginger until brown. Add chicken & stir fry for a few minutes. Add vegetables & stir-fry until chicken is cooked & vegetables are almost cooked. Stir in oyster sauce & season to taste. Stir-fry one more minute. Serve immediately with rice. Garnish with cilantro.

75. Orange Beef Stir-Fry - 4 Servings
1 lb lean beef fillet or sirloin cut into strips
grated rind & juice of 1 orange
1 tbsp soy sauce
1 tsp cornstarch
2 tsp ground ginger
2 tsp sesame oil
2 medium carrots, cut into matchsticks
green onions, sliced

Marinate beef in orange rind & juice for 30-40 minutes. Drain liquid from the meat & set aside. Mix meat with soy sauce, cornstarch & ginger. Spray skillet with cooking spray. Stir fry beef for a few minutes. Add carrots & stir-fry a few minutes more. Stir in green onions & reserved liquid. Cook, stirring, until boiling & thickened. Serve hot with noodles or rice.

76. Spicy Shrimp with Pasta - 4 Servings
8 oz large shrimp, cooked & peeled
1 crushed garlic clove
grated lemon rind
1 tbsp lemon juice
1 large pinch of chili powder
1 tbsp soy sauce
4 bacon strips, cooked & crumbled
4 tbsp dry white wine
4 tbsp fish stock
4 tomatoes, peeled & chopped
salt & pepper

Mix shrimp with garlic, lemon rind & juice, chili powder & soy sauce. Salt & pepper. Cover & marinate for 1 hour. Put white wine in a pan & bring to a boil. Cover & cook until the wine is reduce by half. Place shrimp with marinade into a large skillet. Bring to a boil quickly & add bacon & fish stock. Heat thoroughly for 1-2 minutes. Serve with pasta & chopped fresh tomatoes.

77. Pasta alla Carbonara - 4 Servings
4 bacon strips
1 crushed garlic clove
2/3 cup chicken broth
2/3 cup dry white wine
7 oz cream cheese
Wheat pasta (try garlic or red pepper flavored),cup cooked & drained
2 tbsp Parmesan cheese, divided

Cut bacon into small pieces. Fry in a nonstick pan for 2-3 minutes. Add garlic & broth. Bring to a boil. Cover & simmer for 5 minutes. Add wine & boil rapidly until reduced by half. Whisk in cream cheese & season to taste. Serve with favorite pasta. Top with Parmesan cheese.


78. Lemon Fish & Baked Garlic Potatoes - 4 Servings
4 white fish fillet
1 lemon
4 baking potatoes
2 garlic clove, thinly sliced
4 tbsp ricotta cheese
4 tbsp plain yogurt
fresh chives, optional

Preheat oven to 400 degree. Slice each potato at about 1/4 inch interval, cutting not quite to the base, so they retain their shape. Place sliver of garlic in between cuts in the potatoes. Place potatoes in roasting pan & bake for 1 hour or until soft. About 15 minutes before finished, place fish in aluminum foil packet (squeeze lemon juice over fish before closing packets). Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives. When both fish & potatoes are done, remove & serve with ricotta/yogurt sauce.

79. One-Pot Pasta - 4 Servings
½ pound extra lean ground beef
1 cup sliced mushrooms
½ cup chopped onion
1/8 tsp garlic powder
1 14 ½ ounce can chicken broth
1 3/4 cup water
1 6 ounce can tomato past
1 tsp dried oregano
½ tsp dried basil
6 ounces wheat pasta, broken
1/4 cup Parmesan cheese

Cook ground beef with mushrooms, onion & garlic powder until meat is brown & onion is tender. Drain fat. Stir in the mushrooms, broth, water, tomato paste, oregano & basil. Add broken pasta. Stir. Return to boiling. Reduce heat & simmer for 18-20 minutes, stirring frequently. Serve with Parmesan cheese sprinkled on top.

80. Stuffed Turkey Rolls - 4 Servings
4 thinly sliced turkey breasts
4 tsp tomato paste
½ cup fresh basil
1 crushed garlic clove
1 tbsp milk
2 tbsp wheat flour
salt & pepper

Flatten turkey slightly with a rolling pin. Spread tomato paste, basil leaves & crushed garlic on each turkey breast. Add salt & pepper. Roll up around filling & secure with a
toothpick. Brush with milk & sprinkle with flour. Place spirals on a foil-lined broiler pan. Broil for 15-20 minutes, turning every 5 minutes, until thoroughly cooked. Serve hot with small portion of pasta & red sauce.

81. Broccoli Chowder - 4 Servings
1 pound potatoes, diced
1 ½ cups fish broth or water
1 1/4 cup milk
1 bay leaf
2 cup broccoli, cut up
1 pound smoked haddock (or other white fish), skinned & cut up in bite size chunks
½ package frozen corn kernels
black pepper

Place potatoes in large saucepan. Add broth & milk & bay leaf. Bring to a boil. Cover pan & simmer for 10 minutes. Add broccoli, fish & corn. Season with black pepper. Cover & simmer for 5 minutes more. Remove bay leaf & serve.


82. Manicotti - 6 Servings
1 cup ricotta cheese
1 ½ cup cottage cheese
1 package frozen spinach, microwaved & drained
4 egg whites
1/4 tsp salt
1/4 cup shredded part mozzarella cheese
1 jar pasta sauce
1 package manicotti noodles, cooked & cooled

Preheat oven to 350°F. In a bowl, combine ricotta cheese, cottage cheese, spinach, egg whites and salt. Mix well. With kitchen scissors, cut cooked manicotti down the middle lengthwise. Fill manicotti noodles (or jumbo noodles) with ricotta/spinach mixture. On the bottom of a 15 x 9-inch greased lasagna pan, spread 1 cup of pasta sauce. Lay manicotti tube (cut side down) in pan. Pour pasta sauce over noodles. Sprinkle with parmesan cheese. Cover and bake 30 minutes covered & 10 minutes uncovered or until hot and bubbly. Let stand before serving.

Serve with small Caesar salad. Top a small bed of romaine lettuce with croutons, diced green onions & 2 tbsp of sharp parmesan cheese (some cooked chicken would be a nice touch, too). Drizzle with Caesar dressing.

Caesar Dressing - 6 Servings
3 tbsp balsamic vinegar
1 ½ tbsp lemon juice
1 ½ tbsp Dijon mustard
6 tbsp olive oil
2 tsp crushed garlic, optional

83. Mideastern Lemon Chicken - 4 Servings
4 chicken breasts, cut up
½ cup lemon juice
½ cup vinegar
2 tbsp olive oil
1 large cucumber, diced
2 medium tomatoes, diced
2 tbsp lemon juice
1 tbsp olive oil
fresh cilantro
dash salt
2 pita pockets, divided into 4 triangles
4 tbsp hummus, divided

Combine ½ cup lemon juice with ½ cup vinegar & 2 tbsp olive oil. Marinate chicken in lemon/vinegar mix for at least 20 minutes. Combine cucumber, tomato with lemon juice,
olive oil, cilantro & salt. Put salad in refrigerator until chicken is ready.

Spray non-stick skillet with cooking spray. Cook chicken. Serve with cucumber-tomato salad, pita triangle & hummus.

Hummus
2 cloves Garlic
2 cup cooked chickpeas
1/3 cup tahini
3 tbsp lemon juice
1/3 cup water
½ tsp salt
1/8 tsp cayenne pepper

Mince the garlic in a food processor. Add the remaining ingredients and puree until smooth, using additional liquid if needed.

84. Grilled Chicken & Tomato Bruschetta - 4 Servings
4 chicken breasts
4 tsp balsamic vinegar
4 slices wheat bread, toasted
1 garlic clove, cut in half
1 pound ripe plum tomatoes, diced
4 oz feta cheese, crumbled
2 tsp olive oil
1 tbsp finely chopped onion
1 tbsp fresh basil, chopped
2 tsp balsamic vinegar
1/4 tsp salt
1/4 tsp black pepper

Heat balsamic vinegar in pan. Cook chicken in pan. Lightly rub one side of each toast slice with cut sides of garlic. In medium bowl, combine tomatoes with remaining ingredients. Toss. Spoon over toast. Serve with chicken.

85. Ravioli Soup- 4 Servings
13 oz frozen cheese ravioli
1 can chicken broth
1 medium carrot, cut into match stick strips
1 small zucchini, diced
2 tsp fresh grated ginger
1/4 bunch watercress, tough stems removed
3 cup cooked cubed chicken

Prepare ravioli as directed, drain. Heat broth & carrot strips to boiling over high heat. Reduce heat to low. Cover & simmer 5 minutes. Stir in zucchini & ginger; heat to boiling over high heat. Add chicken. Reduce heat to low. Cover & simmer 5 minutes or until vegetables are tender. To serve, place watercress in 3 bowls, place ravioli in bowls with watercress. Spoon broth with vegetables over ravioli.

86. Italian Sausage & Bean Soup - 4 Serving
1 lb sweet Italian-sausage links, casings removed
2 medium tomatoes, chopped
2 garlic cloves, minced
1 28 oz can plum tomatoes
2 cans chicken broth
1 1/2 cups Great northern beans
6 oz shell pasta
½ bag spinach, stems removed & leaves cut into 1 inch strips

Heat large pan over medium-high heat. Add sausage & cook until brown (break up as you cook). Transfer to bowl. Pour a little lemon juice on sausage & rinse (to remove excess fat). In same pan, add onions & cook on medium heat until golden. Add garlic, cook 1 minute. Stir in tomatoes with/ their juice, breaking up tomatoes. Add broth, beans and 2 cups of water. Heat to boiling over high heat. Reduce heat to low. Cover & simmer 30 minutes. Add cooked sausage. Meanwhile, cook pasta as directs & drain. Add spinach & pasta to soup. Serve hot.

87. Greek-style Swordfish - 4 Servings
4 swordfish steaks
juice of one lemon
1 can (14.5-16 oz) Italian-style stewed tomatoes
1 medium tomato, chopped
1 oz feta cheese, crumbled (1/4 cup)
1/4 cup pitted ripe olives, sliced

Preheat broiler; pour lemon juice over steaks. Place on rack in broiling pan. Broil 4 minutes each side or until fish is opaque throughout. Meanwhile, heat stewed tomatoes to boiling over med-hi heat; boil 5 minutes until mix is slightly thickened. Spoon stewed tomatoes onto 4 dinner plates, range swordfish on top, sprinkle with chopped tomatoes & cheese & olives.

88. Cod with Crispy Potato Crust - 4 Servings
2 large egg whites, beaten
1/8 tsp ground white pepper
3 tbsp cornstarch
2 large baking potatoes
4 pieces cod or scrod
1 tsp salt

Combine egg whites, pepper & 1 tbsp cornstarch. Peel potatoes & shred onto kitchen towel. Wrap potatoes in towel & squeeze out as much liquid as possible. Stir potatoes into egg-white mix in bowl. Sprinkle cod with salt. Place remaining 2 tbsp cornstarch on sheet of wax paper. Carefully dip cod into cornstarch, turning to coat both sides. Spread 1/4 cup potato mix on top of each fillet, pressing firmly. Turn fillets & spread each with another scant 1/4 cup potato mix. Spray skillet with cooking spray. Add 2 fillets, cook turning once until opaque throughout (About 10-15 minute) Transfer to plate, keep warm. Repeat with remaining cod. Mix ingredients in pan; heat to boiling, stirring constantly. reduce heat & simmer 1 minute, stirring or until sauce thickens slightly.

89. Twice Baked Potatoes - 4 Servings
4 Potatoes
4 chicken breasts, cooked & cut into bite-sized pieces
Steamed Broccoli
sour cream
shredded cheese

Scrub potatoes. Pierce several times with a fork. Microwave on high or cook in 375 degree oven until baked. Let cool. Cut potatoes in half & scoop out the middle (leave skins with about 1/3 inch potato to retain shape). Keep shells. In large bowl combine scooped potato with 1/4 cup sour cream & 1/4 cup milk. Beat until creamy. Stir in chicken & broccoli. Sprinkle with cheese. Bake in 375 degree oven for 25-30 minutes.

90. Chicken Osso-Buco style- 4 Servings
4 chicken breasts, skin & fat removed
1 tsp salt
1 large onion
4 medium carrots
1 large celery stalk
1 can (14.5-16 oz) Italian-style stewed tomato
chopped fresh parsley & grated lemon peel for garnish.

Spray skillet with cooking spray. Over medium-high heat, add chicken & salt. Cook until golden brown on both sides. Transfer to bowl. Meanwhile, cut onion & dice carrots & celery. Add to skillet & cook on medium 10 minutes until lightly browned. Return chicken to skillet; add tomatoes. Heat to boiling over high heat. Reduce heat to low. Cover & simmer 25 minutes or until juices run clear when chicken is pierced.

91. Indonesian Chicken - 4 Servings
1 green onion, sliced thin
1 garlic clove, minced
1 medium lime
1 medium orange
2 tbsp soy sauce
1 tbsp honey
½ tsp crushed red pepper
½ tsp ground cumin
4 chicken breast halves (1 lb)
1 tsp cornstarch
fresh cilantro for garnish

Spray skillet with cooking spray. Add onion & garlic & cook 2-3 minutes. Transfer to large bowl. Grate peel & squeeze juice from both the lime & the orange. Set aside orange juice. Add all peel & lime juice to bowl with green onion; stir in soy, honey, pepper & cumin. Cut chicken into strips; add to soy mix & coat; cover & marinate 15 minutes; remove chicken from marinade. Reserve marinade. Spray skillet with cooking spray. Add chicken & cook. In small bowl, mix cornstarch & orange juice. Add to skillet with reserved marinade. Cook until mix thickens. Boil 1 minute. Return chicken to skillet. Heat through & serve.

92. Chicken and Wild Rice Soup - 4 Servings
1 ½ cup. brown rice
½ cup. wild rice
4-4 ½ cup. water
3 cup. chicken chunks (I prefer smaller pieces)
1 zucchini, cubed
1 yellow summer squash, cubed
1 chopped onion
1 chopped celery stalk
3 cup. chicken broth
2 cup. milk
1/4 cup. wheat flour

In rice cooker or on the stove, cook brown rice and wild rice together in 4-4 ½ cup. water. In a large pot (sprayed with cooking spray), saute chicken chunks until entirely cooked. Add the zucchini, summer squash, onion, and celery. Saute until vegetables are tender. Add chicken broth, cooked rice, and 1 cup. milk. In a separate bowl, combine remaining milk and flour. Mix together until creamy. Add flour paste to soup mixture and bring to a boil. Simmer for 3-5 minutes until thickened. Serve.

93. Marinated Steak - 4 Servings
1 tbsp minced garlic
2 tsp cumin
large pinch of chili powder
1 tsp salt
1 tsp black pepper
2 tablespoons red wine
1/4 cup orange juice
4 sirloin steaks

Combine all ingredients (except) the steak together. Prick the meat all over with fork tines and cover with the marinade in a shallow stainless or Pyrex pan. Refrigerate meat overnight. Drain well before grilling. Grill or broil over medium heat about 15-20 minutes per piece (turning once). Enjoy with your favorite carb portion (I recommend the garlic
potatoes in Dinner recipe #28 or sauteed green beans & red peppers or steamed carrots & zucchini).

94. Mexican Bean Soup- 4 Servings
1 chopped onion
1 crushed garlic clove
1 tbsp cumin
1 tbsp chili powder
1 can dark red kidney beans
1 can tomato puree
4 large ripe tomatoes, chopped
5 vegetable or chicken bouillon cubes
4 cup. water
1 ½ cup. frozen corn
1 can chopped green chilies
2 tsp lime juice
Cooked & cubed chicken
optional garnishes:
fresh cilantro
sour cream or plain yogurt

Saute onion, garlic, cumin, and chili powder in nonstick skillet (sprayed with cooking spray) until tender. In a colander, drain and rinse beans. Add half of each to onions. Combine the remaining beans in a blender or food processor. Blend with tomato puree, then add to the onion mixture. Add tomatoes, bouillon cubes, and water. Bring to a boil, reduce heat, and simmer for 5 minutes. Add corn, green chilies and chicken. Continue simmering for 15 minutes. Add lime juice. Serve immediately.

95. Moroccan Chicken Stew - 4 Servings
4 skinless boneless chicken breasts
4 ounces onion, chopped
1 tablespoon ground cumin, or less to taste
2 teaspoons pureed ginger
1 teaspoon paprika, for color
1/8 teaspoon cayenne pepper
2 ½ cups low sodium chicken broth
6 ounces baby zucchini
8 ounces cooked garbanzo beans, drained
1 ½ cup brown basmati rice cooked or couscous
salt and black pepper
2 tbsp chopped fresh cilantro
cornstarch solution, to thicken

Heat a nonstick saucepan. Cut chicken into bite-sized pieces. Add oil to pan. Saute chicken. While chicken browns, chop onion in food processor. Add onion to the pan and cook briefly. Add the cumin, ginger, paprika and a pinch of cayenne. Cook, stirring, until aromatic. Add broth, stir and bring just to a boil. Reduce heat, cover and simmer for a few minutes while you prepare the next vegetable. Wash the zucchini. Trim the ends. Slice lengthwise; then slice half-circles 1/4-inch thick. Add to the stew. Bring to a boil; add the garbanzos. Reduce heat to simmer uncovered. Cook for about 4 minutes. Add the cooked rice and heat through: 1- 2 minutes.

96. Honey-Lime Glazed Chicken - 4 Servings
1/3 cup honey
2 tbsp lime juice
2 tbsp chopped cilantro
1 tbsp soy sauce
2 tsp ripe jalapeno pepper
1 tsp minced garlic
4 skinless boneless chicken breast halves
1 tsp cornstarch
1 tsp vegetable broth powder
3/4 cup water

In a glass dish combine the ingredients for the marinade; mix well. Trim the chicken breasts of fat and pound gently to even the thickness. Place the chicken in the marinade; turn to coat both sides. Cover, and let marinate at room temperature for 30 minutes, turning once. Heat a skillet or grill-pan to medium-high. Add cooking spray. Reserving the marinade, add the chicken to the skillet. Brown, reducing heat if you need to prevent burning. Depending upon the thickness of the fillet, saute about 5 minutes on the first side and up to 5 minutes on the second side. The chicken should be golden brown and still moist. To make the sauce: to the reserved marinade add the low salt vegetable bouillon or base, the cornstarch and 3/4 cups water. Mix well. Push the chicken aside (or remove from pan); add marinade to pan drippings; stir constantly and deglaze the pan. Add more water when needed to form the sauce. Rearrange chicken pieces in the pan and coat them with some sauce. Serve at once with brown rice and a vegetable. Spoon a little sauce on each fillet and rice if desired.

97. Fish Tacos with Black Bean and Roasted Tomato Salsa - 2 Servings
2 white fish fillets
1 small lime
1 cup hot cooked brown rice
1 cup cooked black beans
1 large garlic clove, chopped
1 tsp unsalted butter
½ cup diced tomatoes
1/4 cup diced zucchini
½ teaspoon sun-dried tomato paste
½ cup broth
1 cup shredded cabbage and carrot
2 tbsp soy sauce
1 tbsp malt vinegar
2 tbsp plain yogurt
2 whole wheat tortillas, warmed

Squeeze lime on fish fillets. Salt & pepper to taste. Set aside. In a small nonstick saucepan, warm the beans over medium heat with garlic and butter. Dice and add the tomatoes, zucchini and chipotle pepper with sauce to taste. Add the sun-dried tomato paste, broth and season with western spice blend. Keep warm, add water as needed.
Make the salad by combining the slaw mix, soy sauce, malt vinegar, pinch of salt and yogurt. Meanwhile preheat grill. Grill the fish for 2 -3 minutes, or until flaky. To serve cut fish fillets into long fingers and place in the center of a warmed tortilla. Top with salad and fold. Serve hot.

98. Snapper with Red Pepper and Lemon Basil Sauce - 2 Servings
2 snapper or firm white fish fillets
salt and freshly ground black pepper
paprika
½ cup finely diced red bell pepper
1/4 cup finely diced onions
3 tbsp chopped fresh basil
2 tbsp snipped chives
2 tbsp slivered almonds
2 tsp olive oil
1 tsp butter
1 tbsp fresh lemon juice, or to taste
2 tbsp white wine vinegar

Divide the fillets into 4 pieces. Sprinkle lightly with salt, sugar, pepper and paprika . Set aside and dice the bell pepper and sweet onions. Place a large non-stick skillet over high heat. When hot, add the oil and butter. When the butter starts to melt, swirl to coat the pan. Place fish in the pan and fry for 2 minutes; turn gently. Place the thinner pieces toward the rim of the pan, and make room. Add the peppers, onions, basil, chives, and almonds. Reduce the heat, add the lemon juice & white wine vinegar. Serve .

99. Soba with Chicken & Broccoli - 4 Servings
2 cup broccoli
8 ounces soba noodles
4 portions cooked cubed chicken (saute with 2 tsp crushed garlic in pan sprayed with cooking oil)
Sauce:
1 ½ inches ginger, minced
1 medium garlic clove, chopped
1 tbsp chopped fresh cilantro
1 tbsp soy sauce
½ lime, juiced
3 tsp olive oil

Steam the broccoli. Cook the soba noodles as directed. Place the ginger, garlic & cilantro leaves into a food processor and chop. Add soy sauce, lime juice & olive oil. Blend until creamy. In a large serving bowl, toss the noodles, chicken & broccoli with the sauce. Serve hot or cold.

100. Orange Roughy With Lemon Sauce - 2 Servings
2 orange roughy fillets
1 egg white
3 tbsp seasoned bread crumbs
1/3 cup water
1/4 cup white wine
1 tbsp each parsley and fresh lemon juice
½ t chicken bouillon

Dip 1 fish fillet in the egg white, and then into bread crumbs. Coat both sides evenly; repeat for the remaining fillet. In a non stick skillet, spray with cooking oil. Add fillets and cook over medium high heat turning once, until fish is cooked thoroughly, usually 3-5 minutes on each side. Transfer fish to a platter. To the same skillet add water, wine, parsley, lemon juice, and broth mix. Cook over high heat until mixture comes to a boil; continue to cook until mixture is reduced to about 1/4 cup, about 4-5 minutes. Pour over fish and serve.
Serve with wild rice and steamed carrots.

DESSERT

101. COFFEE & CREAM COOKIES - 6 Servings
½
cup wheat flour
1 tbsp instant coffee powder
4 egg whites
6 tbsp sugar
*Filling*
Frozen cool whip or ½ c cream cheese

Preheat oven to 375 degrees F. Lightly spray two cooking sheet with oil. Mix flour & coffee powder. Combine eggs & sugar in bowl. Beat until creamy. Gently fold in flour & coffee mixture. Spoon drop 24 small rounds on the cooking sheets. Bake for 12 minutes. Cool & then sandwich two cookies together with 1-2 tbsp frozen cool whip or cream cheese.

102. APPLE CRISP 3 Servings
6 baking apples
2 tbsp apple juice concentrate
1 tbsp sugar
1 tbsp cornstarch
3 tsp lemon juice
½ tsp cinnamon
2/3 cup rolled oats
1/3 cup Grape-Nuts cereal
1 tablespoon apricot jam

Preheat oven to 375-degrees F. Peel, core,and cut the apples into small pieces. In a large saucepan, combine apples, apple juice concentrate, sugar, cornstarch, lemon juice, cinnamon, and 2 cups water. Bring to a boil, lower heat & simmer 15 minutes. The syrup should thicken slightly and fall below the level of the apples. Make crisp topping: Combine oats (set aside 1 tablespoon), Grape-Nuts, and jam in a food processor and process until jam is evenly distributed. Transfer to a bowl and stir in the reserved 1 tablespoon rolled oats. Place apples in a pie pan. Spread the crisp topping evenly over the apples. Bake until apples are bubbly and topping is lightly browned, about 25 minutes.

103. CHOCOLATE MUFFINS - 4 Servings
1/3 cup oat meal, ground up
1 1/3 cup wheat flour
1/8 cup protein powder
1 tbsp baking powder
1/4 cup brown sugar
½ cup cocoa powder
1 tsp salt
2 eggs
1 ½ cup milk
1 cup applesauce
1 tsp vanilla

Stir together all dry ingredients Mix together all liquid ingredients in a separate bowl. Add liquid ingredients to dry ingredients and stir just until moistened. Mixture will be lumpy. Bake in non stick muffin tins at 375 for 20 minutes.

104. PUMPKIN MUFFINS - 8 Servings
1 cup wheat flour
2/3 cup oat flour
½ cup protein powder
1 tbsp baking powder
1 tsp salt
½ cup brown sugar
4 egg whites
1 ½ cup milk
1 15 ounce canned pumpkin with spices
(or add 1 tsp cinnamon, ½ tsp ginger & 1/4 tsp cloves)

Preheat oven to 375 degrees. Mix together dry ingredients in a large bowl . Mix together wet ingredients in a separate bowl. Add wet ingredients to dry ingredients and stir until mixed (will be lumpy). Lightly spray non-stick muffin tins. Bake for 25 minutes.

105. CREAMY RASPBERRY JELLO - 2 servings
One package raspberry gelatin
2 cups light whipped cream

Prepare gelatin according to package directions. Chill 4-6 hours before serving. Remove gelatin and beat thoroughly. Add whipped cream and beat until smooth. Chill & serve.

106. LIME PINEAPPLE CREAMY JELLO - 6 Servings
1 cup plain yogurt
1 box lime jello
½ cup pineapple chunks

Prepare jello according to package directions. mix in yogurt and pineapple. Pour into 6 small bowls and chill. For variety, use kiwi jello & 1 cup sliced kiwi.

107. APRICOT CAKE - 4 Servings
1 cup wheat flour
1/4 c brown sugar
½ tsp almond extract
2 egg whites
2 tsp milk
1 large can apricots or peaches, drained (canned in natural juice, not syrup)

Combine all ingredients except apricots. Fill glass dish with apricots. Pour batter over fruit. Bake at 350 degrees F for 40 minutes. For variety, try with cooking apples.

108. LEMON CREPES WITH STRAWBERRY SAUCE - 2 Servings
4 egg whites
1/4 c plus 2 tbsp whole-wheat flour
1 tbsp sugar
2 tbsp milk
1 ½ tsp vanilla extract
2 tsp grated lemon zest
1/4 c part ricotta cheese
½ c nonfat cottage cheese

In a medium bowl, combine the egg, egg whites, flour, sugar, milk, vanilla and lemon zest and stir to combine. Combine the ricotta and cottage cheese and blend until smooth. add to the flour mixture and stir to blend. Heat a large nonstick skillet over medium heat. Spoon the batter by spoonfuls into the hot skillet and when holes appear in the pancakes, turn and cook for 1 to 2 minutes longer, until golden. Repeat until all the batter is used.

Strawberry Sauce
2 cups fresh strawberries, quartered
2 tbsp orange juice
1 tsp finely minced orange zest
1 tbsp honey
1 tsp lemon juice

In a small saucepan, combine the ingredients and simmer gently, uncovered, for 6 to 8 minutes, stirring occasionally. Serve hot, warm or cool. To store, cover and refrigerate.

109. COTTAGE CHEESE & FRUIT CREPES - 4 Servings
1 cup old fashioned oatmeal
2 egg whites
1 cup milk
½ tsp vanilla or almond extract
Filling
Cottage Cheese
Fruit such as strawberries, mandrin orange slices, or blueberries

Place oatmeal in a blender and grind online. Add the rest of the ingredients. Blend until well combined. Heat a round skillet and spray with non-fat cooking spray. Put about 3 tablespoons of batter in skillet and spread around to make a thin crepe. When lightly browned, turn crepe over and briefly cook other side.

110. CHOCOLATE CREPES - 4 Servings
½ cup flour
2 tbsp cocoa powder
1 tbsp sugar
1 1/4 cup milk
dash salt
4 egg whites
1 tsp oil
2 pints strawberries, cut in quarters
1 tablespoon raspberry liqueur
1/4 cup ricotta cheese
1/4 cup cottage cheese

Mix the flour, cocoa powder, sugar and salt. Add the eggs, milk and oil and beat until smooth. Transfer the crêpe batter to a bowl and let sit for 15 minutes. Lightly spray a small nonstick pan. Warm the pan over medium low heat. Pour 2 tablespoons of the crêpe batter into the pan. Tilt the pan to coat the bottom evenly with the batter. Cook the crêpe until small bubbles form on the surface and the bottom is set. Flip the crêpe over and cook until cooked through (about 1 minute on each side). Transfer to a plate. Repeat with the remaining batter. Combine the strawberries, liqueur, cottage cheese and ricotta. Fill crêpes and enjoy!

111. BUTTERSCOTCH PUDDING - 2 Servings
2 cups milk
½ cup protein powder
1 package butterscotch pudding
Cool Whip (or light whipped topping)

Place milk and protein powder in blender. Blend well. Add pudding and blend on high for 15 seconds. Immediately pour into 8 single serve dishes. Chill for 5 minutes or overnight. Top with Cool Whip.

112. PUMPKIN PIE PUDDING
1 can pumpkin (with spices)
2 cups ricotta cheese
1/4 cup brown sugar

Combine & blend ingredients until smooth. Chill for 3 hours.

113. COCONUT CHOCOLATE PUDDING - 2 Servings
2 cups milk
½ cup chocolate protein powder
1 pkg. chocolate pudding (instant)
½ cup sweetened, shredded coconut
Cool Whip (or other light whipped topping)

Place milk and protein powder in blender. Blend well. Add pudding & coconut and blend on high for 15 seconds. Immediately pour into 8 single serve dishes. Chill for 5 minutes or overnight. Top with 1 tbsp Cool Whip.

114. TAPIOCA PUDDING - 6 servings
1/4 cup brown sugar
6 scoops vanilla protein powder
6 tbsp tapioca,
5 cups milk
2 egg whites

Combine ingredients. Let stand for five minutes. In saucepan, place over a medium heat. Heat, stirring until mixture comes to a full boil. Remove from heat. Stir in two teaspoons vanilla and allow to stand for 20 minutes. Serve warm or chilled.

115. RASPBERRY BAKED APPLES 8 servings
8 Rome apples (or other baking apples), cored
3/4 cups raspberry preserves
1 tsp ground cinnamon

Preheat oven to 375°. Mix apricot preserves with the next four ingredients. Spoon apricot mixture into apples. Place apples in baking dish. Add ½ inch water. Bake at 375° for 45 to 60 minutes, basting frequently. Serve hot.

116. CHOCOLATE STRAWBERRY SMOOTHIE - 2 Servings
2 cups crushed ice
1 cup water
2 cup frozen strawberries
1 pkg chocolate pudding
2 scoops chocolate protein powder

Mix all the ingredients in a blender on high. Enjoy!

117. CHOCOLATE PEANUT BUTTER SMOOTHIE - 2 Servings
2 cups vanilla yogurt
2 tbsp natural peanut butter
1 pkg chocolate pudding mix
½ cup cottage cheese

Mix all the ingredients in a blender on high. For variety, replace peanut butter with strawberries, bananas or raspberries.

118. PINA COLADA ICEE - 2 Servings
2 cups milk
1 pkg vanilla pudding mix
2 bananas
½ cup crushed pineapples with juice
2 scoops vanilla protein powder
½ tsp coconut extract, optional
1 cup crushed ice

Mix all the ingredients in a blender on high. Try with pineapples, peaches or strawberries.

119. CINNAMON DROP SCONES - 4 Servings
2 cup self-rising whole-wheat flour
1 tsp cinnamon
1 tbsp sugar
2 egg whites
1 cup pineapple juice

Mix flour, cinnamon and sugar in a large bowl. Add egg with ½ c pineapple juice & mix until batter is smooth. Beat in remaining juice. Lightly spray a nonstick skillet. Drop tablespoons of the batter until bubbles form. Turn over and cook until both sides are golden brown. Repeat with remaining batter. Serve with jam and cottage cheese. (For variety, use milk instead of juice, and grated parmesan cheese & chives instead of cinnamon & sugar. Serve with sour cream).

120. CARIBBEAN RICE PUDDING - 2 Servings
3 cups cottage cheese
3/4 cup of brown rice, cooked & cooled
1 tbsp brown sugar
½ tsp coconut extract
1 tbsp unsweetened shredded coconut
1 mango, chopped

Place cottage cheese, rice, sugar, coconut extract & coconut in a bowl and mix thoroughly. Enjoy with fruit.

121. VANILLA ALMOND MOUSSE - 4 Servings
2 egg whites
2 scoops vanilla protein
4 tbsp powdered sugar, divided
2 cups milk
2 tsp vanilla
2 tsp almond extract

Beat two egg whites to soft peaks. Gradually beat in vanilla protein powder and 2 Tbsp of powdered sugar. Continue to beat to still peaks and set aside. Whip milk until frothy. Gradually beat in remaining powdered sugar until the milk develops medium-stiff peaks. Add vanilla and almond extract and mix well. Divide equally among individual cups. Then cover and freeze until semi-firm.

122. BLUEBERRY COBBLER - 4 Servings
Filling
½ cup fruit-sweetened blueberry syrup
3 tbsp cornstarch
3 tbsp water
½ tsp cinnamon
4 cup blueberries

Cobbler Dough

1 cup wheat flour
1 ½ tsp baking powder
½ tsp salt
1 tbsp melted margarine
2 tbsp apple juice concentrate
1/4 c berry yogurt
2 tsp sugar

Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick spray. Sift together flour, baking powder, and salt. In a separate bowl, combine margarine, juice concentrate, and yogurt. Combine with flour mixture. Then knead dough. On floured surface, roll dough flat. Stir cornstarch into water until dissolved. Mix in syrup and cinnamon, and let sit while you make the dough. Fold rinsed, drained berries into syrup and cornstarch mixture. Pour berry filling into sprayed pan, and set cobbler dough into place over the top, making the dough surface as even as possible. Press dough against sides of pan, and slice a few air vents over the top. Turn oven down to 375 degrees, and bake for 20 to 25 minutes. The cobbler is done when the dough is light brown. Sprinkle with sugar.

123. FRESH STRAWBERRY PIE - 6 servings
4 cups strawberries, quartered
1/4 cup powdered sugar
Pie Crust
1 cup wheat flour
1 ½ tsp baking powder
½ tsp salt
1 tbsp melted butter
2 tbsp apple juice concentrate
1/4 cup berry yogurt

For crust, sift together flour, baking powder, and salt. In a separate bowl, combine butter, juice concentrate, and yogurt. Combine with flour mixture. Then knead dough. On floured surface, press dough flat. Place in bottom of pie pan & prick all over with a fork. Cover with aluminum foil & bake at 400 degrees for 20 minutes. Let cool. Sprinkle powder sugar on bottom of crust. Press strawberries into sugar. Let chill for at least one hour. Serve each slice with a dollop of light whipped topping.

124. STRAWBERRY MILKSHAKE - 2 Servings
2 cups strawberries, frozen
1 cup fruit-sweetened strawberry yogurt
2/3 cup milk
4 tsp sugar

Freeze the yogurt for an hour. Thoroughly purée ingredients in a blender or food-processor. Serve.

125. CHOCOLATE RASPBERRY BROWNIES - 12 Servings
1 cup sugar
3/4 cup unsweetened cocoa powder
1 cup egg substitutes or 12 egg whites
1 jar (10 oz.) all fruit raspberry preserves (or apricot, or cherry)
1 tsp vanilla
½ tsp salt
½ tsp baking soda
1/4 tsp almond extract
1 cup wheat flour

Thoroughly coat a 9x13 inch pan with nonstick cooking spray. Set aside. With an electric mixer, combine sugar and cocoa. Gradually pour in egg substitutes or egg whites and raspberry jam, beating on low-speed until sugar is no longer grainy. Add vanilla, salt, and almond extract and beat briefly to mix. Combine flour and baking soda and stir in with a spatula. Do not over mix. Turn into prepared pan. Bake in preheated 325-degree oven 30-35 minutes. Brownies should be slightly under-baked but not runny in the center. Allow to cool and cut into small squares.

126. VANILLA ALMOND COOKIES - 2 Servings
4 egg whites
8 tbsp powdered milk
1 tsp each vanilla & almond extract
1 tbsp sugar

Beat egg whites until stiff. Add milk powder. Mix well. Add extracts and sugar. Spoondrop onto cookie sheet. Bake at 275°F for 45 minutes. Remove from sheet and dust with cinnamon.

127. CARROT CAKE - 4 Servings
4 egg whites
3 tbsp packed brown sugar
1 tsp vanilla
1 1/3 cup instant dry milk powder
3/4 cup whole wheat flour
2 tsp baking soda
2 tsp cinnamon
3 cups grated raw carrots
1 cup canned crushed pineapple, with juice
1/4 cup raisins or unsweetened shredded coconut

Preheat oven to 350 degrees F. Spray a 9 inch cake pan with cooking spray. In mixing bowl, using electric mixer, beat eggs, sugar, vanilla until light and fluffy. In another bowl, mix milk powder, flour, baking soda and cinnamon. Add this to the egg mixture and beat on low speed until well mixed. Add remaining ingredients and stir until combined. Pour batter into the pan and bake until toothpick comes clean when inserted in center of the cake, about 35 to 40 minutes. Cool. Serve with frosting.

Cream Cheese Frosting
8 ounces cream cheese, softened
½ cup confectioner's sugar
1 tbsp milk
2 tsp vanilla extract
3/4 tsp sugar substitute

Prepare frosting: In medium-size bowl with electric mixer at medium speed, beat cream cheese gradually adding confectioners' sugar, milk, and vanilla until smooth and fluffy. Spread over cooled cake.

128. BANANA CREAM PIE - 4 Servings
2 cups milk
1 package vanilla pudding mix
1 cup sour cream
Cool Whip (or whipped topping)
4 bananas, sliced
1 cup shredded coconut, toasted -or- handful of vanilla wafers, broken

Add pudding mix to milk & whisk until smooth & creamy. Add sour cream and 3/4 (9 ounces) of the whipped topping. Mix well. Scatter toasted coconut or wafers over the bottom of a pie pan. Pour filling into pan & smooth surface. Distribute banana slices over the top. Cover with remaining whipped topping. Chill for 1 hour.

129. RASPBERRY-ALMOND BARS - 4 Servings
2 cups wheat flour
3 tbsp sugar
1/8 teaspoon salt
4 tablespoons cold margarine, cut into pieces
2 egg whites
1 tbsp milk or water
2 tsp grated lemon peel
2/3 c raspberry jam or jelly (all-fruit)
1 tsp cornstarch
1/4 cup chopped toasted almonds, optional

Combine flour, sugar and salt in medium bowl, cut in margarine with pastry blender until the mixture is coarse crumbs. Mix in egg, milk and lemon peel. Mixture will be crumbly. Press evenly into bottom of lightly sprayed 11 x 7-inch baking dish. Bake in preheated 400ºF oven until edges of crust are browned, about 15 minutes. Cool on wire rack. Mix spreadable fruit and cornstarch in small saucepan; heat to boiling. Boil until thickened, stirring constantly, 1 minute; cool slightly. Spread mixture evenly over cooled crust; sprinkle with almonds. Bake in preheated 400ºF oven until spreadable fruit is thick and bubbly, about 15 minutes. Cool on wire rack; cut into squares.

130. MERINGUE APPLES 4 Servings
4 baking apples
4 tbsp all fruit jam or marmalade
2 egg whites
4 tbsp sugar

Preheat oven to 350 degrees F. Core apples. Place in a oven proof dish & spoon ½ tbsp jam into center of each. Cover & bake for 35-40 minutes or until tender. Whisk egg whites until holds soft peaks. Whisk in sugar &. remaining jam. Spoon meringue over apples & return to oven for 10-15 minutes. Serve hot.

131. KEY LIME PIE - 4 Servings
1 packet Knox unflavored gelatin
3 tbsp lime juice
½ cup boiling water
1/2 c sugar
1 c evaporated milk
1 tsp vanilla
Juice of 1-1/2 limes
2 drops green food coloring
Crushed vanilla wafers

Sprinkle gelatin over lime juice and let it stand for 1 minute. Add boiling water and sugar to gelatin mixture and stir until gelatin is dissolved. Refrigerate about 45 minutes or until slightly thickened. Combine milk and vanilla and freeze 30 minutes. Remove from freezer and whip at high speed until stiff. Stir lime juice and food coloring into whipped milk. Slowly blend gelatin mixture into whipped milk. Spoon pie filling into crust. Chill until firm.

132. PEARS WITH CHOCOLATE SAUCE - 4 Servings
1 tbsp butter or margarine
1 tbsp wheat flour
1 can (28 oz) pear halves in fruit juice
2 tbsp cocoa
1 can evaporated milk
1/4 cup sugar

In small saucepan, melt butter; whisk in flour; cool 1 minute. Drain pears reserving 1/3 cup liquid; set pear halves aside. Whisk cocoa into reserved liquid; add to flour mixture in saucepan. Stir in evaporated milk and sugar. Cook over medium heat until mixture boils and thickens. Remove from heat and stir in sweetener. Divide pear halves on serving plates; drizzle with warm chocolate sauce. Try with strawberries, raspberries or peaches.

133. LOW-SUGAR FUDGE - 8 Servings
1 packet unflavored gelatin
1/4 cup water
1 square unsweetened chocolate
1/8 tsp cinnamon
1/4 cup sugar
1/4 cup water
½ cup evaporated milk
½ tsp vanilla

Soften gelatin in 1/4 cup water for 5 minutes. Melt chocolate with cinnamon and sugar; add milk and water slowly. Add gelatin. Stir until dissolved. Remove from fire. Add vanilla, cool. When mixture begins to thicken, turn into cold pan. When firm cut into pieces.

134. CHEWY COCONUT BARS - 4 Servings
4 egg whites
1 cup Sugar or Sucannat
1/4 teaspoon maple flavoring
1/4 cup margarine, melted
1 tsp vanilla
½ cup wheat flour
1 tsp baking powder
1/4 tsp salt
1 cup unsweetened coconut, finely chopped

Beat eggs, sugar and maple flavoring in medium bowl; mix in margarine and vanilla. Combine flour, baking powder and salt in small bowl; stir into egg mixture. Mix in coconut and raisins. Spread batter evenly in greased 8-inch square baking pan. Bake in preheated 350ºF oven until browned and toothpick inserted in center comes out clean, about 20 minutes. Cool in pan on wire rack; cut into squares.

135. CHOCOLATE PEANUT BUTTER COOKIES - 2 Servings
4 tbsp peanut butter
2 packets chocolate pudding mix
2 bananas mashed
1 1/3 c oatmeal
1 tsp baking powder
2 scoops chocolate protein powder

Preheat oven to 350 degrees. Combine ingredients. Drop spoonfuls onto sprayed cookie sheet. Bake for 10-12 minutes.

136. RASPBERRY BRULEE - 8 Servings
1 can (12 ounces) evaporated milk
2 tbsp cornstarch
1/3 cup sugar
4 egg whites lightly beaten
1 tsp vanilla
8 ounces cream cheese
fresh raspberries

Combine milk & cornstarch in double boiler until completely dissolved. Add sugar & egg whites. Mix well. Place double boiler over simmering water & cook, stirring constantly, until thickens. Remove from heat and stir in vanilla. Add cream cheese & stir until mixture is smooth. Fold in raspberries & divide among 8 ramekins. Cover & chill for 2 hours. Sprinkle 1 tsp sugar over each brulee. Broil until sugar melts & begins to brown. Serve. Optional: add 1 tbsp cocoa for chocolate-raspberry brulee.

137. SKILLET APPLE PIE - 4 Servings
4 medium baking apples, grated
3 tbsp chopped pecans or walnuts
3 tbsp brown sugar
½ tsp lemon juice
2 tsp butter

Combine, form into patties, heat on a skillet (with melted butter) for 5 minutes on each side serve with small scoop of vanilla yogurt.

138. YOGURT BERRY PIE - 4 Servings
4 cups plain yogurt
1 cup crushed graham crackers mixed with 1 tsp cinnamon
1 envelope unflavored gelatin
1/4 cup water
2 cups cottage cheese
1/3 cup sugar
1 ½ tsp grated lime peel
2 tbsp lime juice
2 cups raspberries or sliced strawberries

Line a fine strainer with muslin or a double layer of cheesecloth. Set strainer over a deep bowl (bottom of strainer should sit at least 2 inches above bottom of bowl). Spoon yogurt into cloth. Cover airtight and refrigerate until yogurt is firm (at least 12 hours) or for up to 2 days; occasionally pour off liquid that drains into bowl. Gently press cheese to remove excess liquid. Layer pie pan with graham cracker/cinnamon mixture. In a 1 to 1 ½ quart pan, combine gelatin and water; let stand for 5 minutes to soften gelatin, then stir over low heat until gelatin is dissolved. Turn yogurt cheese out of strainer into a blender or food processor. Add gelatin mixture, cottage cheese, sugar, lime peel and lime juice; whirl until smooth. Pour into graham crust, cover, and refrigerate until firm (at least 4 hours) or until next day. To serve, top pie with berries.

139. PEACH SOUFFLE - 4 Servings
2 peaches
4 tbsp sugar
½ tsp lemon juice
1/4 tsp salt
4 egg whites

Heat oven to 350 degrees. Spray 4 individual souffle dishes (1-cup capacity). Peel peach and cut into thin slices. Sprinkle with 1 tablespoon of sugar and the lemon juice. Beat egg whites with salt until they hold soft peaks. Gradually beat in the remaining sugar and continue beating until the whites hold stiff peaks. Gently fold in peach slices. Divide among dishes and smooth tops. Bake until puffed and browned, about 18 minutes. Serve immediately.

140. MELON COMPOTE - 3 Servings
1 cup water
1/3 cup sugar
½ cup mint leaves, chopped
3 tbsp bourbon
1 tbsp lemon juice
½ large honeydew melon, seeded
3 nectarines, sliced

Stir 1 cup water and sugar in heavy medium saucepan over low heat until sugar dissolves. Add chopped fresh mint. Boil over medium heat 5 minutes. Cool completely. Strain into small bowl, pressing firmly on mint. Mix bourbon and lemon juice into syrup. Can be prepared 3 days ahead. Cover and refrigerate. Next, scoop honeydew with melon baller. Combine melon balls and sliced nectarines and sliced fresh mint in large bowl. Add syrup and toss thoroughly to combine. Refrigerate compote at least 20 minutes and up to 2 hours. Garnish compote with mint sprigs.

141. BROWNIE TORTE - 4 Servings
½ cup chocolate wafer crumbs
½ cup wheat flour
1 tbsp cocoa
½ tsp cinnamon
1 tbsp espresso or coffee (liquid)
2 ounces bitter chocolate
½ cup cream cheese
1/4 cup brown sugar
1 tsp vanilla
4 egg whites

Preheat oven to 325 degrees. Line pie pan with chocolate wafer crumbs. For filling, combine flour with cocoa & cinnamon. Melt chocolate over double boiler & combine with espresso. Blend cream cheese, sugar, vanilla & egg whites. Add chocolate mix to cream cheese mix. Gradually stir in flour mix. Pour into prepared crust. Bake for 30 minutes.

142. CREAMY CAPPUCCINO - 2 Servings
2 tbsp cold water
1 envelope unflavored gelatin
1/4 cup boiling water
3 tbsp instant cappuccino powder
1 tbsp sugar
1 can evaporated milk, 12 ounces

Place cold water in a bowl & sprinkle with gelatin. Let stand for 5 minutes. Add boiling water & stir until gelatin is dissolved. Add cappuccino powder & sugar. Stir until dissolved. Add milk & mix well. Cover & refrigerate for 3 hours.

143. CHOCOLATE RASPBERRY MOUSSE PIE - 4 Servings
2 cups milk
1 package instant chocolate pudding mix (2.1 ounces)
1 cup sour ceam
1 8 ounce container light whipped topping
raspberries
reduced fat chocolate graham crackers, broken

Mix milk & pudding mix until smooth & creamy. Add sour cream & topping, whisk until smooth. Fold in 2 cups of raspberries. Pour into pie pan (bottom covered with graham crackers). Sprinkle extra raspberries over top. Chill for 3 hours.

144. PEACH PIE - 4 Servings
1 can sliced peaches in juice, undrained (8 ounces), coarsely chopped
1 box instant vanilla pudding mix (3.4 ounces)
1 cup sour cream
½ tsp vanilla
1/4 tsp cinnamon
crushed graham crackers with 1 tsp cinnamon

In large bowl, combine all ingredients except graham crackers. Pour filing over pie pan lined with graham crackers. Chill for 3 hours.

145. GRANOLA FRUIT LAYER - 4 Servings
2 cups raspberries, strawberries or peaches
1 cup yogurt (vanilla or other flavor)
½ cup fruit sweetened granola
2 tbsp jam mixed with 2 tbsp fruit juice

Layer fruit yogurt & fruit in 4 glasses. Drizzle jam/juice mixture over top. For complete meal, serve with cottage cheese (sweeten with fruit juice).


146. APPLE BLUEBERRY WHIP - 4 Servings
2 cups blueberries
4 tbsp + 1/3 cup apple juice
1 tsp powdered gelatin
1 tbsp sugar
2 egg whites

Heat blueberries with 4 tbsp juice until soft. Chill. Sprinkle gelatin over 1/3 c juice in small pan over low heat until dissolved. Stir in sugar. Remove from heat. Whisk egg whites until they hold soft peaks. Pour in hot gelatin mixture & continue whisking until well mixed. Chill. Serve with blueberries & juice.

147. CHOCOLATE CHEESECAKE - 4 Servings
32 oz cottage cheese
3 packets unflavored gelatin
3/4 cup warm water
1 cup sugar or Sucannat
1 c sour cream
3 tbsp cocoa
handful of chocolate wafers, crushed

Dissolve gelatin in w after. Blend with cottage cheese, sour cream, sugar & cocoa until smooth.

Line pie pan with chocolate wafers. Pour cottage cheese mix over crust. Refrigerate overnight.


148. STRAWBERRY CHEESECAKE - 6 Servings
1-1/4 cups reduced-fat graham cracker crumbs
1 cup sugar or Sucannat
1 package (8 ounces) cream cheese, softened
1 tsp vanilla
1 cup cold water
2 tbsp cornstarch
1 package strawberry gelatin
1 pint strawberries, hulled, sliced
6 tbsp frozen light whipped topping (optional)

Lay graham crackers an 8-inch pie pan; pat evenly on bottom and side of pan. Beat cream cheese, vanilla, and sugar in small bowl until fluffy; spread evenly in bottom of crust. Mix cold water and cornstarch in small saucepan; heat to boiling, whisking constantly until thickened, about 1 minute. Add gelatin and sugar, whisking until gelatin is dissolved. Cool 10 minutes. Arrange half of the strawberries over the cream cheese; spoon half the gelatin mixture over strawberries. Arrange remaining strawberries over pie and spoon on remaining gelatin mixture. Refrigerate until pie is set and chilled, 1 to 2 hours. Serve with whipped topping, if desired.

Blueberry Cheesecake - Arrange 1 cup blueberries over cream cheese in pie crust; spoon half the gelatin mixture over berries; spoon half the gelatin mixture over the berries.

Strawberry Banana Cheesecake - Substitute strawberry-banana gelatin for the strawberry gelatin. Slice 1 small banana and arrange over cream cheese; spoon half the gelatin mixture over; top with sliced strawberries and top with remaining gelatin mixture.

149. PUMPKIN CHEESECAKE - 12 Servings
16 oz. cream cheese
16 oz. canned pumpkin
9 eggs
3 tbsp molasses
½ cup sugar or Sucannat
1 tsp cinnamon
½ tsp ground ginger
1 tsp vanilla
1/8 tsp cloves
1/8 tsp ground nutmeg
1 cup crushed graham crackers
1 tsp cinnamon

Preheat oven to 350° F. In small a bowl, mix graham cracker crumbs with cinnamon. Put mixture in a pie pan. Set aside. In a large bowl, beat cream cheese with an electric mixer on high speed, until smooth, approximately 2 minutes. Add remaining ingredients and beat on low speed until blended and smooth, approximately 1 minute. Pour cream filling into crust. Bake cheesecake 55 minutes or until set. Cool 15 minutes and run a knife around the sides to loosen the cake from the pan. Cool on wire rack to room temperature, cover and refrigerate 2 hours before serving.

150. CHOCOLATE BREAD PUDDING - 4 Servings
8 eggs
2 cups milk
3 tbsp brown sugar
1/4 c cocoa
1 tsp brandy
1 tsp vanilla
4 slices wheat bread, stale or fresh, cut into large pieces

Preheat oven to 350°. Mix eggs with milk, brown sugar, cocoa and vanilla. Spray a muffin tin with nonstick cooking spray. Put bread into muffin pan. Pour egg mixture into muffin tins, over bread. Sprinkle with cinnamon. Bake for 25 minutes. Remove from oven and refrigerate for one hour.

151. LEMON BREAD PUDDING - 4 Servings
1 12 ounce can evaporated milk
1/3 cup brown sugar
1 tbsp grated lemon rind, yellow only
1 tsp vanilla
1/4 tsp cinnamon
1/4 tsp salt
3 c wheat bread, diced

Preheat oven to 325 Degrees F. Spray a pan with cooking spray. Combine milk, sugar, rind, vanilla, cinnamon & salt. Stir well. Add bread & allow to stand for 20 minutes. Spoon into pan & press down firmly. Cover with foil and bake for 40 to 45 minutes. Cover & refrigerate for 3 hours. For variety, add sliced apples & bananas before baking.

152. CINNAMON BREAD PUDDING - 4 Servings
2 cups milk
4 tbsp butter, cut into pieces
1 egg
2 egg whites
2 tbsp sugar
1-1/2 teaspoons ground cinnamon
1/4 teaspoon salt
6 cups cubed day-old French or Italian bread

Heat milk and margarine to simmering in medium saucepan; remove from heat and stir until margarine is melted. Cool 10 minutes. Beat egg and egg whites in large bowl until foamy; mix in sugar, cinnamon, and salt. Mix milk mixture into egg mixture; mix in bread. Spoon mixture into ungreased casserole dish. Place casserole in roasting pan on oven rack; add 1 inch hot water. Bake, uncovered, in preheated 350-degree oven until pudding is set and sharp knife inserted halfway between center and edge comes out clean, 40 to 45 minutes.

153. CREAMY FRUIT DIP - 2 Servings
2 c cottage cheese
1/4 tsp vanilla
1/4 tsp almond extract
3 tsp almond butter
4 tbsp brown sugar

Blend on high until creamy smooth, lump free. Refrigerate & serve with favorite fruit.

154. ALMOND SAUCE - 2 Servings
½ cup vanilla ice cream
½ cup cottage cheese
1 tsp vanilla
½ tsp almond extract

Combine & blend ingredients until smooth. Serve with fresh, frozen or canned fruit (try raspberries, peaches, strawberries).

155. BANANA COOKIES - 8 Servings
3 ripe bananas
1 cup raisins
2 cup rolled oats
1/4 cup oil
1 tsp vanilla

Mash bananas. Stir in remaining ingredients. Let sit for 15 minutes. Drop small clumps of dough onto ungreased cookie sheet. Bake at 350 Degrees F for 20 minutes or until golden brown.

INDEX

BREAKFAST
1. Healthy Quiche
2. Bacon Cheese Muffins
3. Apple Muffins
4. Banana Smoothie
5. Cheese Blintzes
6. English Muffin Breakfast Sandwich
7. Waffles
8. Cottage Cheese Pancakes
9. Blueberry Crepes
10. Oatmeal Pancakes
11. Fast Frittata
12. bacon Breakfast Pie
13. Ham & Cheese Egg White Omelet
14. French Toast
15. Sausage or Bacon Breakfast Burrito
16. Fajita Breakfast Burrito
17. Pineapple Mousse with Bananas
18. Fruit & Yogurt Parfait
19. Peaches & Ricotta
20. Scrambled Egg Pizza
LUNCH
21. Fast Pizza
22. Teriyaki Rice Bowl
23. Chili
24. Quick Pasta with Tomato & Tuna
25. Chicken Quesadillas with spanish rice
26. Chef salad
27. Blackened Chicken salad
28. Cobb salad
29. Turkey & Cranberry salad
30. Chicken Naan Pita Pockets
31. BLT Sandwich
32. Turkey & Cream Cheese Bagel Sandwich
33. Italian Sandwich
34. Spicy Bean Dip Tortilla Sandwich
35. Sushi
36. Hot Roast Beef & Cheese Sandwich
37. Split Pea & Ham Soup
38. Chicken Burrito
39. Tuna Melt
40. Smoked Salmon Muffins
41. Beefy Minestrone
42. Super Fast Hot Southwestern Roll ups
43. Waldorf Chicken Sandwich
44. Seafood Pita
45. Falafel with Hummus & Pita Triangles
46. Salmon Patties
47. Fried Rice with Ham
48. Red Beans and Rice
49. Zucchini Boats
50. Hot Dogs & Potato Chips
DINNER
51. Grilled Sesame Salmon
52. Angel Hair Pasta with Chicken
53. Chicken Tikka salad
54. Honey Mustard Chicken
55. Sloppy Joes
56. Pot Roast
57. Stuffed Green Peppers
58. Mediterranean Chicken
59. Peach-Glazed Pork
60 Sausage & Lentil Soup
61. Artichoke Soup
62. Greek Pork
63. Chicken & Bean Tacos
64. Lasagna
65. Shrimp Pasta
66. Chicken Fajitas
67. Caribbean Chicken Kabobs
68. Calzones
69. Chicken Enchiladas, Traditional Red
70. Creamy White Chicken Enchiladas
71. Tuscan Chicken Casserole
72. Burgers & Fries
73. Chicken Stir-Fry with Vegetables
74. Thai Stir Fry
75. Orange Beef Stir-Fry
76. Spicy Shrimp with Pasta
77. Pasta alla Carbonara
78. Lemon Fish & Baked Garlic Potatoes
79. One-Pot Pasta
80. Stuffed Turkey Rolls
81. Broccoli Chowder
82. Manicotti
83. Mideastern Lemon Chicken with Hummus
84. Grilled Chicken & Tomato Bruschetta
85. Ravioli Soup
86. Italian Sausage & Bean Soup
87. Greek-style Swordfish
88. Cod with Crispy Potato Crust
89. Twice Baked Potatoes
90. Chicken Osso-Buco style
91. Indonesian Chicken
92. Chicken and Wild Rice Soup
93. Marinated Steak
94. Mexican Bean Soup
95. Moroccan Chicken Stew
96. Honey-Lime Glazed Chicken
97. Fish Tacos
98. Snapper with Red Pepper and Lemon
99. Soba with Chicken & Broccoli
100. Orange Roughy With Lemon Sauce
DESSERT
101. COFFEE & CREAM COOKIES
102. APPLE CRISP
103. CHOCOLATE MUFFINS
104. PUMPKIN MUFFINS
105. CREAMY RASPBERRY JELLO
106. LIME PINEAPPLE CREAMY JELLO
107. APRICOT CAKE
108. LEMON CREPES WITH STRAWBERRY SAUCE
109. FRUIT CREPES
110. CHOCOLATE CREPES
111. BUTTERSCOTCH PUDDING
112. PUMPKIN PIE PUDDING
113. COCONUT CHOCOLATE PUDDING
114. TAPIOCA PUDDING
115. RASPBERRY BAKED APPLES
116. CHOCOLATE STRAWBERRY SMOOTHIE
117. CHOCOLATE PEANUT BUTTER SMOOTHIE
118. PINA COLADA ICEE
119. CINNAMON DROP SCONES
120. CARIBBEAN RICE PUDDING
121. VANILLA ALMOND MOUSSE
122. BLUEBERRY COBBLER
123. FRESH STRAWBERRY PIE
124. STRAWBERRY MILKSHAKE
125. CHOCOLATE RASPBERRY BROWNIES
126. VANILLA ALMOND COOKIES
127. CARROT CAKE with Cream Cheese Frosting
128. BANANA CREAM PIE
129. RASPBERRY-ALMOND BARS
130. MERINGUE APPLES
131. KEY LIME PIE
132. PEARS WITH CHOCOLATE SAUCE
133. LOW-SUGAR FUDGE
134. CHEWY COCONUT BARS
135. CHOCOLATE PEANUT BUTTER COOKIES
136. RASPBERRY BRULEE
137. SKILLET APPLE PIE
138. YOGURT BERRY PIE
139. PEACH SOUFFLE
140. MELON COMPOTE
141. BROWNIE TORTE
142. CREAMY CAPPUCCINO
143. CHOCOLATE RASPBERRY PIE
144. PEACH PIE
145. GRANOLA FRUIT LAYER
146. APPLE BLUEBERRY WHIP
147. CHOCOLATE CHEESECAKE
148. STRAWBERRY CHEESECAKE
149. PUMPKIN CHEESECAKE
150. CHOCOLATE BREAD PUDDING
151. LEMON BREAD PUDDING
152. CINNAMON BREAD PUDDING
153. CREAMY FRUIT DIP
154. ALMOND SAUCE
155. BANANA COOKIES


Copyright 2001-2004 yogabalance.com. All Rights Reserved.

Healthy Restaurant Guide

These are recommended food choices at 25 national restaurants. Nutritional information is provided as restaurant food is often very processed and high in trans fats. Because of this you should be more careful not to overeat when you go out to eat. Still, it is more important to be mindful and listen to your body than to obsess over calories, fat grams, etc.

Tips for Eating Out:


APPLEBEE's®
ARBY'S®
BLIMPIE'S®
BOSTON MARKET®
BURGER KING®
CARL'S JR®
CHICK-FIL-A®
CHILI'S®
DAIRY QUEEN®
DENNY'S®
DOMINO'S PIZZA®
EL POLLO LOCO®
HARDEE'S®
JACK IN THE BOX®
KENNY ROGER'S ROASTERS®
KFC®
LONG JOHN SILVER'S®
MCDONALD'S®
OLIVE GARDEN®
ROUND TABLE PIZZA®
SOUPER SALAD®
SUBWAY®
TACO BELL®
WENDY'S®

APPLEBEE's®
Applebee's does not supply Protein grams in their nutritional information.
Low-Fat Veggie Quesadilla
Calories: 344 Fat: 8 g Carbohydrates: 46 g
Low-Fat Fajita Quesadilla
Calories: 520 Fat: 11 g Carbohydrates: 63 g
Low-Fat Lemon Chicken Pasta
Calories: 528 Fat: 11 g Carbohydrates: 78 g
Low-Fat Garlic Chicken Pasta
Calories: 587 Fat: 8.2 g Carbohydrates: 89 g
Low-Fat Blackened Chicken Salad, Large
Calories: 411 Fat: 5 g Carbohydrates: 38 g
Low-Fat Blackened Chicken Salad, Small
Calories: 287 Fat: 2.8 g Carbohydrates: 28 g
Low-Fat Asian Chicken Salad, Large
Calories: 644 Fat: 9.6 g Carbohydrates: 108 g
Low-Fat Asian Chicken Salad, Small
Calories: 371 Fat: 5.6 g Carbohydrates: 64 g
APPLEBEE'S HOUSE SIRLOIN (nutritional information unavailable)
A 9 oz. Sirloin served with steamed vegetables & new potatoes. Skip the Boboli® Oven Bread.
GRILLED SALMON (nutritional information unavailable)
Char-broiled salmon fillet served on a bed of rice pilaf with fresh steamed vegetables. Skip the Boboli® Oven Bread.
Low-Fat Strawberry Shortcake
Calories: 248 Fat: 2 g Carbohydrates: 48 g
Low-Fat Brownie Sundae
Calories: 415 Fat: 2 g Carbohydrates: 82 g
Low-Fat Marble Cheesecake
Calories: 261 Fat: 2 g Carbohydrates: 50 g

ARBY'S®
Chicken Fajita Pita
Calories: 256 Fat: 9 g Protein: 15 g Carbohydrates: 32 g
French Dip Sandwich
Calories: 345 Fat: 12 g Protein: 24 g Carbohydrates: 34 g
Grilled Chicken Barbecue
Calories: 378 Fat: 14g Protein: 21 g Carbohydrates: 44 g
Light Roast Beef Deluxe
Calories: 296 Fat:10 g Protein: 18 g Carbohydrates: 33 g
Light Roast Chicken Deluxe
Calories: 253 Fat: 5 g Protein: 17 g Carbohydrates: 33 g
Light Roast Turkey Deluxe
Calories: 249 Fat: 4 g Protein: 19 g Carbohydrates: 33 g
Garden Salad
Calories: 117 Fat: 2 g Protein: 9 g Carbohydrates: 16 g
Chef Salad
Calories: 205 Fat: 4 g Protein: 12 g Carbohydrates: 18 g
Chicken Salad
Calories: 204 Fat: 4 g Protein: 13 g Carbohydrates: 19 g
Baked Potato, Plain
Calories: 240 Fat: 2 g Protein: 6 g Carbohydrates: 50 g
Blueberry Muffin
Calories: 200 Fat: 6 g Protein: 3 g Carbohydrates: 34 g
Beef Soup, 6 oz.
Calories: 96 Fat: 3 g Protein: 5 g Carbohydrates: 14 g
Chicken Noodle Soup, 6 oz.
Calories :99 Fat: 2 g Protein: 6 g Carbohydrates: 15 g
Tomato Soup, 6 oz.
Calories: 84 Fat: 1 g Protein: 3 g Carbohydrates: 15 g

BLIMPIE'S®
Turkey Sub, 6"
Calories: 320 Fat: 5 g Protein: 19 g Carbohydrates: 51 g
Roast Beef Sub, 6"
Calories: 340 Fat: 5 g Protein:27 g Carbohydrates: 47 g
Grilled Chicken Sub, 6"
Calories: 400 Fat: 9 g Protein: 28 g Carbohydrates: 52 g
Club Sub, 6"
Calories: 450 Fat: 13 g Protein: 30 g Carbohydrates: 53 g

BOSTON MARKET®
Chicken Sandwich, no cheese or sauce
Calories: 430 Fat: 4.5 g Protein: 34 g Carbohydrates: 62 g
Turkey Sandwich, no cheese or sauce
Calories: 400 Fat: 3.5 g Protein: 45 g Carbohydrates: 61g
Ham Sandwich, no cheese or sauce
Calories: 440 Fat: 8 g Protein: 25 g Carbohydrates: 66 g
Skinless Rotisserie Turkey Breast
Calories: 170 Fat: 1 g Protein: 36 g Carbohydrates: 1g
1/4 White Chicken, no skin or wing
Calories: 170 Fat: 4 g Protein: 33 g Carbohydrates: 2g
Fruit Salad. 3/4 cup
Calories: 70 Fat: 0.5 g Protein: 1 g Carbohydrates: 15 g
Red Beans and Rice, 1 cup
Calories: 260 Fat: 5 g Protein: 8 g Carbohydrates: 45 g
Cranberry Relish, 1/4 cup
Calories: 123 Fat: 1.5 g Protein: 0 g Carbohydrates: 28 g
Garlic and Dill New Potatoes, 3/4 cup
Calories: 130 Fat: 2.5 g Protein: 3g Carbohydrates: 25 g
Herb Buttered Corn, 3/4 cup
Calories: 180 Fat: 4 g Protein: 5 g Carbohydrates: 30 g
Butternut Squash, 3/4 cup
Calories: 160 Fat: 6 g Protein: 2 g Carbohydrates: 25 g
Steamed Vegetables, 2/3 cup
Calories: 35 Fat: 0.5 g Protein: 2 g Carbohydrates: 7 g

BURGER KING®
Many Burger King's no longer carry salads.
Chicken Salad
Calories: 142 Fat: 4 g Protein: 25 g Carbohydrates: 10 g
Chef Salad
Calories: 178 Fat: 5 g Protein: 27 g Carbohydrates: 12 g
Garden Salad
Calories: 95 Fat: 2 g Protein: 8 g Carbohydrates: 10 g
BK Broiler Sandwich, no mayo
Calories: 390 Fat: 8 g Protein: 29 g Carbohydrates: 51 g
Whopper Jr, no mayo
Calories: 340 Fat: 16 g Protein: 19 g Carbohydrates: 32g
Side Salad
Calories: 25 Fat: 0 g Protein: 1 g Carbohydrates: 5 g
BK Broiler, meat only
Calories: 140 Fat: 4 g Protein: 21 g Carbohydrates: 4g

CARL'S JR®
BBQ Chicken Sandwich
Calories: 280 Fat: 3 g Protein: 25 g Carbohydrates: 37 g
Charbroiled Chicken Salad
Calories: 200 Fat: 7 g Protein: 25 g Carbohydrates: 12 g
Hamburger
Calories: 320 Fat: 16 g Protein: 18 g Carbohydrates: 34g
Breakfast Quesadilla
Calories: 310 Fat: 16 g Protein: 14 g Carbohydrates: 27 g
Baked Potato, Lite
Calories: 290 Fat: 1 g Protein: 9 g Carbohydrates: 60 g
English Muffin no margarine
Calories: 130 Fat: 2 g Protein: 5 g Carbohydrates: 27 g
Garden Salad to-go
Calories: 50 Fat: 2.5 g Protein: 3 g Carbohydrates: 1g
Scrambled Eggs
Calories:160 Fat: 11 g Protein: 13 g Carbohydrates: 1g
Bacon, 2 strips
Calories: 50 Fat: 4 g Protein: 39 g Carbohydrates: 0 g

CHICK-FIL-A®
Chicken Sandwich
Calories: 290 Fat: 9 g Protein: 24 g Carbohydrates: 29 g
Chicken Deluxe Sandwich
Calories: 300 Fat: 9 g Protein: 25 g Carbohydrates: 31 g
Chargrilled Chicken Sandwich
Calories: 280 Fat: 3 g Protein: 27 g Carbohydrates: 36 g
Chargrilled Chicken Deluxe Sandwich
Calories: 290 Fat: 3 g Protein: 28 g Carbohydrates: 38 g
Chicken Salad Sandwich
Calories: 320 Fat: 5 g Protein: 25 g Carbohydrates: 42 g
Hearty Breast of Chicken Soup (cup)
Calories: 110 Fat: 2 g Protein: 16 g Carbohydrates: 10 g
Chargrilled Chicken Garden Salad
Calories: 170 Fat: 3 g Protein: 26 g Carbohydrates: 10 g
Chick-n-Strip Salad
Calories: 290 Fat: 9 g Protein: 32g Carbohydrates: 21 g
Carrot & Raisin Salad (small)
Calories: 150 Fat: 2 g Protein: 5 g Carbohydrates: 28 g

CHILI'S®
Guiltless Grill Menu items
(These portions are pretty big for most people - determine your portion size first & separate it on your plate, so you don't overeat)
GG Veggie Pasta
Calories: 680 Fat: 13 g Protein: 34 g Carbohydrates: 102 g
GG Veggie Pasta Chicken
Calories: 786 Fat: 14 g Protein: 53 g Carbohydrates: 106 g
GG Chicken Platter
Calories: 563 Fat: 9 g Protein: 38 g Carbohydrates: 83 g
GG Chicken Pita
Calories: 597 Fat: 9 g Protein: 47 g Carbohydrates: 73 g
GG Chicken Sandwich
Calories: 527 Fat: 8 g Protein: 44 g Carbohydrates: 70 g
GG Chicken Salad with Dressing
Calories: 272 Fat: 5 g Protein: 29 g Carbohydrates: 27 g

DAIRY QUEEN®
BBQ Beef Sandwich
Calories: 225 Fat: 4 g Protein: 12 g Carbohydrates: 34 g
Grilled Chicken Fillet Sandwich
Calories: 300 Fat: 8 g Protein: 25 g Carbohydrates: 33 g
Yogurt Cone, large
Calories: 260 Fat: 0 g Protein: 9 g Carbohydrates: 56 g

DENNY'S®
Fit Fare™ Garden Salad Chicken Delite
Calories: 277 Fat: 5 g Protein: 30 g Carbohydrates: 30 g
Fit Fare™ Garden Salad
Calories: 113 Fat: 4 g Protein: 3 g Carbohydrates: 16 g
Fit Fare™ Grilled Chicken Sandwich
Calories: 434 Fat: 9 g Protein: 35 g Carbohydrates: 56 g
Garden Salad Deluxe with Chicken
Calories: 264 Fat: 11 g Protein: 32 g Carbohydrates: 10 g
Garden Salad Deluxe with Salmon
Calories: 389 Fat: 9 g Protein: 67 g Carbohydrates: 10 g
Garden Salad Deluxe with Turkey & Ham
Calories: 322 Fat: 11 g Protein: 43 g Carbohydrates: 10 g
Slim Slam™ w/ no topping
Calories: 495 Fat: 12 g Protein: 34 g Carbohydrates: 98 g
(note: this meal is VERY high in Carbs; go easy on them)
Vegetable Beef Soup, 8 oz.
Calories: 79 Fat: 1 g Protein: 6 g Carbohydrates: 11 g
Chicken Noodle Soup, 8 oz.
Calories: 60 Fat: 2 g Protein: 2 g Carbohydrates: 8 g
Pot Roast with Gravy
Calories: 292 Fat: 11 g Protein: 42 g Carbohydrates: 5 g
Roast Turking & Stuffing
Calories: 388 Fat: 3 g Protein: 42 g Carbohydrates: 38 g
Grilled Chicken Dinner, no sides
Calories: 130 Fat: 4 g Protein: 24 g Carbohydrates: 0 g
Alaskan Salmon Dinner, no sides
Calories: 210 Fat: 4 g Protein: 43 g Carbohydrates: 1 g
2 eggs
Calories: 120 Fat:10 g Protein: 6 g Carbohydrates: 0 g
Egg beaters, 2 Servings
Calories: 71 Fat: 5 g Protein: 5 g Carbohydrates: 1 g
Baked Potato, Plain
Calories: 270 Fat: 0 g Protein: 5 g Carbohydrates: 51 g
Broccoli in butter
Calories: 50 Fat: 2 g Protein: 3 g Carbohydrates: 7 g
Carrots in honey glaze
Calories: 80 Fat: 2 g Protein: 1 g Carbohydrates: 12 g
Corn in butter
Calories: 120 Fat: 4 g Protein: 2 g Carbohydrates: 19 g
Green peas in butter
Calories: 100 Fat: 2 g Protein: 5 g Carbohydrates: 14 g
Green beans with bacon
Calories: 60 Fat: 4 g Protein: 1 g Carbohydrates: 6 g
Applesauce
Calories: 60 Fat: 0 g Protein: 0 g Carbohydrates: 15 g
Oatmeal
Calories: 100 Fat: 0 g Protein: 5 g Carbohydrates: 18 g
Toast
Calories: 90 Fat: 1 g Protein: 3 g Carbohydrates: 17 g
Banana
Calories: 110 Fat: 0 g Protein: 1 g Carbohydrates: 29 g
(Denny's also offers a Strawberry-Banana Medley, Honeydew, Grapefruit, Grapes, and a Fruit Mix that are all healthy choices)

DOMINO'S PIZZA®
Add any vegetable toppings you wish.
Cheese Pizza, 2 slices 16" pizza, thin crust
Calories: 376 Fat: 10 g Protein: 22 g Carbohydrates: 56 g
Ham Pizza, 2 slices, 16" pizza, thin crust
Calories: 417 Fat: 8 g Protein: 23 g Carbohydrates: 58 g
Barbeque Buffalo Wings, 1 pc
Calories: 50 Fat: 2.4 g Protein: 6 g Carbohydrates: 2 g
Hot Buffalo Wings, 1 pc
Calories: 45 Fat: 2.4 g Protein: 6 g Carbohydrates: 1 g

EL POLLO LOCO®
Flame-Broiled Chicken Salad Bowl
Calories: 357 Fat: 13 g Protein: 25 g Carbohydrates: 39 g
Pollo Bowl
Calories: 469 Fat: 11 g Protein: 30 g Carbohydrates: 66 g
Tostada, w/o shell or sour cream
Calories: 304 Fat: 11 g Protein: 29 g Carbohydrates: 28 g
Chicken Soft Taco
Calories: 237 Fat: 12 g Protein: 17 g Carbohydrates: 15 g
Taco Al Carbon
Calories: 164 Fat: 6 g Protein: 14 g Carbohydrates: 13 g
Chicken Breast, Flame Broiled
Calories: 160 Fat: 6 g Protein: 26 g Carbohydrates: 0 g
Chicken Wing, Flame Broiled
Calories: 110 Fat: 6 g Protein: 12 g Carbohydrates: 0 g
Garden Salad, regular
Calories: 105 Fat: 7 g Protein: 5 g Carbohydrates: 7 g
Corn on the Cob
Calories: 80 Fat: 1 g Protein: 3 g Carbohydrates: 18 g
Fresh Vegetables
Calories: 57 Fat: 2 g Protein: 2 g Carbohydrates: 8 g
Pinto Beans
Calories: 185 Fat: 4 g Protein: 11 g Carbohydrates: 29 g
Spanish Rice
Calories: 130 Fat: 3 g Protein: 2 g Carbohydrates: 24 g

HARDEE'S®
Chicken Fillet Sandwich
Calories: 370 Fat: 13 g Protein: 19 g Carbohydrates: 44 g
Grilled Chicken Sandwich
Calories: 310 Fat: 9 g Protein: 24 g Carbohydrates: 34 g
Side Salad
Calories: 20 Fat: 0 g Protein: 2 g Carbohydrates: 1 g

IHOP®
Buckwheat Pancake, 1 ea
Calories: 110 Fat: 4 g Protein: 3 g Carbohydrates: 15 g
Buttermilk Pancake, 1 ea
Calories: 110 Fat: 3 g Protein: 3 g Carbohydrates: 17 g
Country Griddle Pancake, 1 ea
Calories: 120 Fat: 3.5 g Protein: 3 g Carbohydrates: 19 g
Egg Crepe, 1 ea
Calories: 120 Fat: 6 g Protein: 3 g Carbohydrates: 14 g
Harvest Grain 'N Nut Pancake, 1 ea
Calories: 180 Fat: 9 g Protein: 5 g Carbohydrates: 20 g
Scrambled eggs, 2
Calories: 125 Fat:10 g Protein: 6.5 g Carbohydrates: 0 g

JACK IN THE BOX®
Chicken Fajita Pita
Calories: 292 Fat: 8 g Protein: 24 g Carbohydrates: 29 g
Chicken Teriyaki Bowl
Calories: 580 Fat: 2 g Protein: 28 g Carbohydrates: unavailable
Pancakes with Bacon
Calories: 370 Fat: 9 g Protein: 12 g Carbohydrates: 59 g
Chicken Breast Pieces, 5 pcs
Calories: 360 Fat: 17 g Protein: 24 g Carbohydrates: 27 g
Garden Chicken Salad
Calories: 200 Fat: 9 g Protein: 8 g Carbohydrates: 23 g
Side Salad
Calories: 50 Fat: 3 g Protein: 2 g Carbohydrates: 3 g
Philly Cheesesteak
Calories: 580 Fat: 16 g Protein: 33 g Carbohydrates: 56 g

KENNY ROGER'S ROASTERS®
BBQ Chicken Pita
Calories: 401 Fat: 7 g Protein: 33 g Carbohydrates: 51 g
Chicken Caesar Salad
Calories: 285 Fat: 9 g Protein: 34 g Carbohydrates: 18 g
Roasted Chicken Salad
Calories: 292 Fat: 10 g Protein: 35 g Carbohydrates: 19 g
Soup, Chicken Noodle, cup
Calories: 55 Fat: 1 g Protein: 4 g Carbohydrates: 7 g
Soup, Chicken Noodle, bowl
Calories: 91 Fat: 2 g Protein: 7 g Carbohydrates: 12 g
1/4 Chicken, white w/o skin
Calories: 144 Fat: 2 g Protein: 32 g Carbohydrates: 0 g
1/2 Chicken, w/o skin
Calories: 313 Fat: 10 g Protein: 56 g Carbohydrates: 1 g
Sliced Turkey Breast, 4.5 oz
Calories: 158 Fat: 2 g Protein: 38 g Carbohydrates: 0 g
Baked Sweet Potato, 9 oz
Calories: 263 Fat: 1 g Protein: 4 g Carbohydrates: 62 g
Cinnamon Apples, 5.27 oz
Calories: 199 Fat: 5 g Protein: 0 g Carbohydrates: 41 g
Corn on the Cob, 2.25 oz
Calories: 68 Fat: 1 g Protein: 2 g Carbohydrates: 14 g
Honey Baked Beans, 5 oz
Calories: 148 Fat: 1 g Protein: 6 g Carbohydrates: 32 g
Macaroni & Cheese, 5.52 oz
Calories: 197 Fat: 6 g Protein: 6 g Carbohydrates: 24 g
Steamed Vegetables, 4.25 oz
Calories: 48 Fat: 0 g Protein: 3 g Carbohydrates: 8 g
Sweet Corn Niblets, 5 oz
Calories: 112 Fat: 1 g Protein: 3 g Carbohydrates: 28 g
Tomato Cucumber Salad 6
Calories: 123 Fat: 2 g Protein: 1 g Carbohydrates: 10 g
Rice Pilaf, 5 oz
Calories: 173 Fat: 5 g Protein: 3 g Carbohydrates: 43 g
Side Salad, 4.73 oz
Calories: 23 Fat: 0 g Protein: 1 g Carbohydrates: 5 g

KFC®
Tender Roast® sandwich
Calories: 270 Fat: 5 g Protein: 18 g Carbohydrates: 42 g
Honey BBQ sandwich
Calories: 310 Fat: 6 g Protein: 17 g Carbohydrates: 48 g
Baked Beans
Calories: 133 Fat: 2 g Protein: 6 g Carbohydrates: unavailable
Corn on the Cob
Mashed Potatoes and Gravy
Calories: 71 Fat: 2 g Protein: 2 g Carbohydrates: 12 g

LONG JOHN SILVER'S®
Grilled Chicken Salad
Calories: 140 Fat: 3 g Protein: 20 g Carbohydrates: 10 g
Ocean Chef Salad
Calories: 130 Fat: 2 g Protein: 15 g Carbohydrates: 14 g
Flavorbaked Chicken Sandwich
Calories: 290 Fat: 10 g Protein: 27 g Carbohydrates: 24 g
Flavorbaked Fish Sandwich
Calories: 320 Fat: 14 g Protein: 28 g Carbohydrates: 23 g
Flavorbaked Chicken, 1 piece
Calories: 110 Fat: 3 g Protein: 15 g Carbohydrates: 1 g
Flavorbaked Fish, 1 piece
Calories: 90 Fat: 3 g Protein: 14 g Carbohydrates: 1 g
Baked Potato, Plain
Calories: 210 Fat: 0 g Protein: 4 g Carbohydrates: 49 g
Corn Cobette without butter
Calories: 80 Fat: 1 g Protein: 3 g Carbohydrates: 19 g
Green Beans
Calories: 30 Fat: 0 g Protein: 1 g Carbohydrates: 6 g
Rice Pilaf
Calories: 140 Fat: 3 g Protein: 3 g Carbohydrates: 26 g
Side Salad
Calories: 25 Fat: 0 g Protein: 1 g Carbohydrates: 5 g

MCDONALD'S®
If you're lucky, the McDonald's near you still serves salads. Many no longer do. Most at least serve the new Salad McShakers.
Egg McMuffin
Calories:290 Fat: 12 g Protein: 27 g Carbohydrates: 17 g
Breakfast Burrito
Calories:290 Fat: 16 g Protein: 24 g Carbohydrates: 13 g
Grilled Chicken Breast Sandwich
Calories: 252 Fat: 4 g Protein: 24 g Carbohydrates: 30 g
Chunky Chicken Salad
Calories: 150 Fat: 4 g Protein: 25 g Carbohydrates: 7 g
Fajita Chicken Salad
Calories: 160 Fat: 6 g Protein: 9 g Carbohydrates: 20 g
Grilled Chicken Caesar Salad
Calories: 100 Fat: 2.5 g Protein: 17 g Carbohydrates: 3 g
Garden Salad
Calories: 80 Fat: 4 g Protein: 7 g Carbohydrates: 6 g
English Muffin, plain
Calories: 71 Fat: 2 g Protein: 2 g Carbohydrates: 26 g
Side Salad
Calories:30 Fat: 1 g Protein: 2 g Carbohydrates: 4 g
Scrambled Eggs
Calories: 160 Fat: 1 g Protein: 13 g Carbohydrates: 1 g

OLIVE GARDEN®
Capellini Pomodoro (lunch)
Calories: 360 Fat: 9 g Protein: 12 g Carbohydrates: 57 g
Capellini Primavera (lunch)
Calories: 260 Fat: 5 g Protein: 12 g Carbohydrates: 42 g
Capellini Primavera w/Chicken (lunch)
Calories: 420 Fat: 8 g Protein: 41 g Carbohydrates: 45 g
Chicken Giardino (lunch)
Calories: 360 Fat: 9 g Protein: 23 g Carbohydrates: 47 g
Linguini Alla Marinara (lunch)
Calories: 310 Fat: 6 g Protein: 10 g Carbohydrates: 54 g
Shrimp Primavera (lunch)
Calories: 410 Fat: 8 g Protein: 25 g Carbohydrates: 60 g
Minestrone, 7 ounces
Calories: 80 Fat: 1 g Protein: 4 g Carbohydrates: 15 g

ROUND TABLE PIZZA®
All figures are for 1 slice of thin crust pizza
Cheese.

Calories: 160 Fat: 6.2 g Protein: 7 g Carbohydrates: 15 g
Chicken & Garlic Gourmet
Calories: 170 Fat: 7.2 g Protein: 9 g Carbohydrates: 16 g
Classic Pesto
Calories: 170 Fat: 7.9 g Protein: 7 g Carbohydrates: 16 g
Garden Pesto
Calories: 170 Fat: 7.7 g Protein: 7 g Carbohydrates: 18 g
Gourmet Veggie
Calories: 160 Fat: 6.5 g Protein: 7 g Carbohydrates: 16 g
Guinevere's Garden Delight
Calories: 150 Fat: 5.6 g Protein: 7 g Carbohydrates: 16 g
Maui Zaui w/Red Pizza Sauce
Calories: 170 Fat: 6.5 g Protein: 9 g Carbohydrates: 17 g
Pepperoni
Calories: 170 Fat: 8 g Protein: 8 g Carbohydrates: 15 g
Salute Chicken & Garlic
Calories: 150 Fat: 5.4 g Protein: 8 g Carbohydrates: 16 g
Western BBQ Chicken Supreme
Calories: 170 Fat: 5.6 g Protein: 8 g Carbohydrates: 17 g

SOUPER SALAD®
Make yourself a great salad & enjoy with any of these healthy soups. All have under 3 g of fat.
Soup, all servings 1 cup
Beef Mushroom Barley
Chicken Creole
Chicken Florentina
Chicken Gumbo
Chicken Mushroom Barley
Chicken Noodle
Lentil Vegetable
Mama Mia Chicken
Minestrone
New England Clam Chowder
Potato Corn Chowder
Potato Leek
Sante Fe Chicken
Southwest Chicken
Split Pea
Vegetable Beef
Vegi Bean with Corn
Zucchini Chicken

SUBWAY®
(Figures are for salads with no dressing or cheese - except the Steak & Cheese)
Ham Salad
Calories: 112 Fat: 3 g Protein: 12 g Carbohydrates: 11 g
Roast Beef Salad
Calories: 115 Fat: 3 g Protein: 12 g Carbohydrates: 11 g
Roasted Chicken Breast Salad
Calories: 162 Fat: 4 g Protein: 20 g Carbohydrates: 13 g
Steak & Cheese Salad
Calories: 182 Fat: 8 g Protein: 17 g Carbohydrates: 13 g
Subway Club Salad
Calories: 123 Fat: 3 g Protein: 14 g Carbohydrates: 12 g
Turkey & Ham Salad
Calories: 106 Fat: 2 g Protein: 11 g Carbohydrates: 11 g
Turkey Breast Salad
Calories: 101 Fat: 2 g Protein: 12 g Carbohydrates: 11
6" Turkey Breast Sub
Calories: 289 Fat: 4 g Protein: 12 g Carbohydrates: 47 g
6" Turkey Breast and Ham Sub
Calories: 295 Fat: 5 g Protein: 18 g Carbohydrates: 45 g
6" Ham Sub
Calories: 302 Fat: 5 g Protein: 18 g Carbohydrates: 45 g
6" Roast Beef Sub
Calories: 303 Fat: 5 g Protein: 19 g Carbohydrates: 45 g
6" Subway Club® Sub
Calories: 312 Fat: 5 g Protein: 21 g Carbohydrates: 46 g

TACO BELL®
Grilled Chicken Burrito
Calories: 390 Fat: 13 g Protein: 12 g Carbohydrates: 19 g
Grilled Chicken Soft Taco
Calories: 200 Fat: 7 g Protein: 14 g Carbohydrates: 17 g
Grilled Steak Soft Taco
Calories: 200 Fat: 7 g Protein: 19 g Carbohydrates: 14 g
Soft Taco
Calories: 210 Fat: 10 g Protein: 20 g Carbs: 11 g
Steak Gordita Supreme
Calories: 300 Fat: 14 g Protein: 27 g Carbs: 17 g
Taco
Calories: 170 Fat: 10 g Protein: 12 g Carbs: 9 g
Tostada
Calories: 250 Fat: 12 g Protein: 27 g Carbs: 10 g

WENDY'S®
Spicy Chicken Sandwich
Calories: 410 Fat: 15 g Protein: 28 g Carbs: unavailable
Grilled Chicken Sandwich
Calories: 310 Fat: 8 g Protein: 27 g Carbs: unavailable
Chili, large
Calories: 310 Fat: 10 g Protein: 23 g Carbs: unavailable
Grilled chicken salad , no dressing
Calories: 200 Fat: 3 g Protein: 18 g Carbs: unavailable
Baked Potato, Plain
Calories: 250 Fat: 0 g Protein and Carbs: unavailable
Baked Potato, Sour Cream & Chives
Calories: 380 Fat: 6 g Protein: 8 g Carbs: unavailable


 

 

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