Orange Creamsicle Shake - Meal Replacement

Making shakes is a great way to add variety into your diet. Using Meal Replacements has been show to help clients loose more weight and keep the weight off after they loose it. Too often we have clients look at the box of pudding/shake mix and think all they can do is have a vanilla shake. NO WAY! There are so many varieties of shakes you can make from chocolate mint to strawberry cheesecake. Over the next few weeks I will be adding new recipes for you to enjoy. Don't stop here though...make up your own. Experiment and give us your thoughts on what you have made. This shake is only 145 calories, 2g fat, 16g carbohydrate and 16g of protein!

1 packet Vanilla Pudding/Shake Mix
1 small clementine
3/4 cup cold water
1/4 tsp orange or vanilla extract
Combine water, pudding mix, and orange (clementine) . Blend thoroughly in a blender. Add extract. Blend again and enjoy!  -Shannon

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Tuna Foo Yung

A small tossed salad with sesame ginger dressing or a home-made Asian style coleslaw would make a nice side dish. Sliced plum for dessert keeps that Chinese restaurant experience going to the end!

Ingredients:

• 2 eggs
• 1 small (5 oz) can of Tuna packed in water, well drained
• 1/4 tsp Chinese parsley or oregano
• Pinch of white pepper (or black if you prefer)
• 1/2 small yellow onion sliced (or Vidalia if available, tastes sweeter)
• 2 tbsp minced celery
• 4 sliced mushrooms 
• 1 tsp Kikkoman reduced sodium soy sauce

Directions

1. Spray a non-stick skillet with Pam original (if you have a butter flavor that will work, the original just gives it a more authentic flavor)
2. Get the skillet good and hot and begin to stir-fry the vegetables just until soft. Set aside.
3. Separate the eggs and discard the yolks. In a small mixing bowl use a wire whip or fork to lightly beat the 2 egg-whites.
4. Add the drained tuna mixture over the vegetables and allow to "set" for 30 seconds or so.
5. Cook it like an omelet, turning and folding once.
6. Serve hot.

Sauteed Fiddleheads

Memo:

I recently have discovered fiddlehead ferns. These are so yummy that I can eat the whole dish in sitting! Great served with fish.

Ingredients

•  3 cups fresh fiddlehead ferns, ends trimmed
•  3 tablespoons unfiltered extra-virgin olive oil
•  1 clove garlic, minced
•  1/2 teaspoon sea salt
•  1/2 teaspoon black pepper
•  1 tablespoon fresh lemon juice

Instructions

1. Bring a large pot of salted water to a boil.
2. Cook fiddlehead ferns in the boiling water until barely tender, 7 to 10 minutes.
3. Drain.
4. Heat olive oil in a large skillet over medium-high heat.
5. Stir in the prepared fiddlehead ferns, garlic, and the salt and pepper.
6. Cook and stir until ferns are tinged lightly brown and tender, about 5 minutes.
7. Remove from heat and sprinkle with lemon juice.

Chicken Fajitas

This is a fantastic quick week-night meal. To save time cut the peppers and chicken the morning of, or the night before you are going to make it.

Servings: 4
Yields: 8 Fajitas

Ingredients

4 boneless, skinless chicken breasts
cooking oil spray
1/4 cup fresh lime juice
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 large red bell pepper, cut in strips
1 large green bell pepper, cut in strips
1 large sweet yellow onion
8 - 6 inch low fat flour or whole wheat tortillas
2 tablespoons chopped fresh cilantro
Fat free sour cream 

Instructions

1. Combine fresh lime juice, minced garlic and salt in a bowl. Add chicken breasts that have been lightly pounded to tenderize Coat breasts with juice mixture, cover and refrigerate for an hour.
2. Spray nonstick skillet with cooking oil spray and heat over medium high heat. Remove chicken from marinade (discard marinade). Add chicken to skillet and sauté chicken about 3 minutes per side or until cooked through. Remove chicken from skillet. Add more cooking spray if needed. Add onions and stir fry for 2 to 3 minutes, add peppers and continue to stir until lightly crisp and tender. Cut chicken into strips. Cover vegetables and chicken to keep warm. Sprinkle with chopped cilantro. Divide among four plates and serve with warmed flour tortillas.

Nutritional Facts

Per Serving: 395 Calories
3g Fat (7.2% calories from fat)
59g Protein
30g Carbohydrate
12g Dietary Fiber
137mg Cholesterol
734mg Sodium

Turkey Reuben Sandwiches

Memo: You’ll love these sandwiches!! Serve with Dill pickles and forget about the chips. You won’t need them.

Ingredients

• 4 slices toasted rye bread
• 4 teaspoons prepared mustard
• 4 Tbls fat -- free Thousand Island dressing
• 6 tablespoons sauerkraut well drained
• 6 ounces deli- sliced turkey breast
• 2 (1 ounce) slices reduced fat Swiss cheese

Instructions

1. Preheat oven to 400°.
2. Spread 1 side of each slice of toasted bread with 1 teaspoon of the mustard and one Tbl of the Thousand Island dressing. Divide the sauerkraut and turkey between two slices of bread. Top each with one slice of the Swiss cheese and one of the remaining slices of toasted bread.
3. Place sandwiches on a baking sheet and bake until the cheese melts, and the sandwiches are hot, about six minutes.

Chicken Tikka Masala

Memo: Dannon plain yogurt seems to work the best. avoid low-fat yogurt as it will not give the correct consistency to the curry. Also be careful if using another brand as some "plain" yogurts still contain some flavorings like vanilla and can give it an odd flavor.

Ingredients

• 28 ounces pureed tomatoes or tomato sauce (NOT spaghetti sauce)
• 7 teaspoons curry powder
• 2 teaspoons ground coriander
• 3 teaspoons cumin powder
• 2 teaspoons cayenne pepper
• (adjust to taste if is medium to hot)
• 1 teaspoon ground ginger
• 2 teaspoons sugar
• 1 teaspoon gram masala
• (can be found at most Indian delis or online from Amazon.com)
• 4 pounds chicken breast, cut in 1-inch cubes
• 32 ounces plain yogurt
• Cooked Brown Rice

Instructions

1. Cook chicken in large, deep frying pan until cooked through, but not browned.
2. Drain chicken and return to pan.
3. Add crushed tomatoes and spices to chicken and simmer for 5 minutes.
4. Blend in yogurt and mix until smooth.

Best served over rice. Make a mound (4 or 5 heaping tablespoons) of rice in the center of a plate then shape the center into a bowl.

Fill with the chicken curry and garnish with green peas around the outside of the rice bowl.

Serves 6 to 8.

Easy Vegetarian Chili

Memo: A great and healthy chili just in time for football playoffs! For a non-vegetarian option, add lean ground beef or turkey; saute with onion, carrots and garlic; proceed as directed. Serves 6.

Ingredients

• 1¼ tsp vegetable oil
• ¾ cup chopped onions
• ½ cup plus 1 tbsp chopped carrots
• 1¼ garlic cloves, minced
• ¾ cup chopped green bell pepper
• ¾ cup chopped red bell pepper
• ½ cup plus 1 tbsp chopped celery
• 2¼ tsp chili powder
• 1 cup plus 2 tbsp chopped mushrooms
• 1 28-oz can whole peeled tomatoes with liquid, chopped
• 1 19-oz can kidney beans with liquid (Double the beans if you like it extra thick and hearty!)
• 1 11-oz can whole kernel corn, undrained
• 2¼ tsp ground cumin
• 1 tsp dried oregano
• 1 tsp dried basil

Instructions

1. Heat oil in a frying pan on medium hear.
2. Sauté onions, carrots and garlic until tender.
3. Stir in peppers, celery, and chili powder; cook 6 minutes more until tender.
4. Stir in mushrooms; cook 4 minutes more.
5. Stir in tomatoes, liquid kidney beans, and corn.
6. Season with cumin, oregano and basil. Bring to boil.
7. Reduce heat to medium. Cover and simmer for 20 minutes. Stir occasionally.

Healthy Homemade Pizza Toppings

Memo: These are just a few ideas to help you get started on the road to healthy eating. Please let me know some of the great new healthy pizza recipes you and your family invent so we can all try them!

1. Tomato, Spinach, and Feta Pizza: Spread a thin layer of a jarred pizza sauce over crust. Place sliced tomato, baby spinach leaves and crumbled feta cheese throughout the pizza. Bake according to crust.
2. BBQ Chicken Pizza: Cover crust with a thin layer of BBQ sauce. Sprinkle chopped, cooked chicken breast, chopped red onion, minced cilantro and shredded smoked mozzarella (optional) over top before baking
3. Hawaiian Pizza: Drain 1 lg. Can pineapple rings. Place rings on crust. Sprinkle with chopped Canadian bacon, thinly sliced scallions, and reduced-fat Swiss cheese before baking

Summer Grilled Salmon

From: The Eat Clean Diet Cook Book

Memo: This is always a hit with guests, and it’s so easy to prepare!

Ingredients

• 4 6oz salmon filets
• 1 large bunch of green onions
• Fresh Parsley
• Fresh Chives
• Rosemary
• Thyme
• 2 Lemons
• Olive Oil

Instructions

1. Preheat oven to 450 degrees.
2. Spray a glass 9 x 12 pan with cooking spray.
3. Lay the salmon skin side down in the pan.
4. Brush lightly with olive oil.
5. Squeeze the juice of one lemon over the salmon.
6. Sprinkle with salt and pepper. Lay the green onions along the top.
7. Bake 12 minutes at 450 degrees.
8. While the salmon is cooking, chop the fresh parsley, chives, rosemary and thyme to equal ¼ cup.
9. When salmon is finished cooking, remove the wilted green onions and throw them away.
10. Sprinkle with the fresh herbs and serve warm.
11. I usually serve this along with a wedge of fresh lemon although it is seldom needed.

Pork and Pinto Bean Nachos

Memo: This delicious dish contains 517 calories per serving 6 servings (serving size: 1 ounce chips, 1/2 cup beans, 1/3 cup pork, and 1/2 cup topping)

Ingredients

• Meat:
  • 1 (1-pound) pork tenderloin, trimmed
  • 2 tablespoons olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • Cooking spray
  • 2 tablespoons fresh lime juice
  • 1 teaspoon minced garlic
• Beans:
  • 1 can chipotle chiles in adobo sauce
  • 2 tablespoons water
  • 2 teaspoons fresh lime juice
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 2 (15-ounce) cans pinto beans, rinsed and drained
  • 4 applewood-smoked bacon slices, cooked and crumbled
• Topping:
  • 1 1/2 cups chopped plum tomato
  • 1 cup diced avocado
  • 1/2 cup chopped jicama
  • 1/3 cup chopped onion
  • 2 tablespoons fresh lime juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
• Remaining Ingredients:
  • 6 ounces sturdy tortilla chips (8 cups)
  • 1 1/4 cups (5 ounces) shredded reduced-fat Colby and Monterey Jack cheese blend
  • 1/4 cup chopped fresh cilantro
  • 1 jalapeño pepper, thinly sliced

Instructions

1. Preheat oven to 500°.
2. For meat, rub pork with 1 tablespoon oil, 1/4 teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with two forks to measure 2 cups; place in a small bowl. Stir in remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, 2 tablespoons juice, and garlic.
3. For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, and next 4 ingredients (through beans); process 5 seconds or until smooth. Stir in bacon.
4. Preheat broiler.
5. For topping, combine plum tomato and the next 6 ingredients (through 1/4 teaspoon salt); toss well to coat.
6. rrange tortilla chips in a single layer on a large rimmed baking sheet. Top evenly with bean mixture; top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeño. Serve immediately.