General Recipes

Yield: 3 cups
Protein per cup: 16 grams

Ingredients

• 1 (5–6 oz) can chunk white chicken
• 1 cup diced apple
• 3/4 cup quartered grapes
• 1 kiwi, diced
• 1/2 cup plain nonfat yogurt or Greek yogurt
• 2 Tbsp low-fat mayonnaise
• 1/2 tsp curry powder

Instructions

Combine all ingredients and mix well. Eat alone or with whole grain crackers.

Yield: 8 meatloaves
Protein per loaf: 14 grams

Ingredients

• 1/2 cup part-skim ricotta cheese
• 1 egg
• 3 Tbsp low-sugar ketchup
• 2 Tbsp chopped onion
• 2 Tbsp chopped green bell pepper
• 1 oz dry oatmeal or 1 oz whole wheat crackers, crushed
• 1/2 tsp garlic powder or garlic salt
• 1/2 tsp pepper
• 1 lb lean ground beef or ground turkey

Instructions
In a large bowl, combine all ingredients except ground meat and mix well. Add the meat and mix until combined. Divide mixture evenly between eight muffin cups. Bake at 375 degrees for 20 to 25 minutes. Let stand five minutes before serving.

Yield: 2
Protein per cup: 8 grams

Ingredients

• 2 (6 oz) packages of flaked salmon
• 1 large egg
• 2 Tbsp Italian breadcrumbs
• Salt, pepper, and Italian seasoning to taste

Instructions
Mix ingredients together, and drop large spoonfuls onto skillet coated with nonstick cooking spray. Cook on medium heat until golden brown, about 8 to 10 minutes.

Yield: 12 oz
Protein per 3 oz: 20 grams

Ingredients

• Cooking spray
• 4 (4 oz) cod fillets
• 1 Tbsp extra virgin olive oil
• 1 lemon, cut into 4 wedges
• 2 tsp Old Bay® seasoning

Instructions
Preheat oven to 350 degrees. Lightly coat 4 squares of aluminum foil with cooking spray. Place a cod fillet on each piece of foil, and drizzle each fillet with olive oil. Squeeze a lemon wedge over each fillet, and sprinkle each with ½ tsp Old Bay. Wrap the foil around the fish and place in the oven; bake until the fish is cooked through, about 10 minutes.

Yield: 12 oz
Protein per 3 oz: 20 grams

Ingredients

• 1 Tbsp peanut oil
• 1 Tbsp toasted sesame oil
• 1 Tbsp rice vinegar
• 1 Tbsp low-sodium soy sauce
• 1 tsp garlic-chili sauce
• 1 tsp fresh, grated ginger
• 1/2 tsp orange zest (finely grated orange peel)
• 4 (4 oz) boneless, skinless chicken breast halves
• 1 cup fresh mint leaves, coarsely chopped
• 1 cup fresh baby spinach leaves, stems removed
• 1/2 cup cilantro sprigs
• 1/2 cup bean sprouts
• 8 whole Boston lettuce leaves
• 1 lime, cut into 8 wedges
• 1 Tbsp chopped peanuts, optional
• Cooking spray

Instructions

• In a small bowl, combine the peanut oil, sesame oil, vinegar, soy sauce, garlic-chili sauce, ginger, and orange zest, and stir vigorously with a wire whisk.
• Reserve 2 Tbsp of the mixture, and place the rest in a zip-top plastic bag along with the chicken, and marinate in the refrigerator for 1 hour, turning once or twice.
• Remove the chicken from the bag and discard the marinade.
• Coat a medium skillet with nonstick spray, and heat over medium-high heat.
• Add the chicken to the pan and cook for 6 minutes on each side. Remove the chicken from the pan, and let stand while preparing the filling.
• In a medium mixing bowl, combine the mint, spinach, cilantro, and bean sprouts.
• Add the reserved oil mixture and gently toss, just enough to expose all the surface area to the dressing, being careful not to break down the leafy structure.
• Slice the chicken into thin strips.
• Place one sliced chicken breast atop two stacked lettuce leaves, then top with the spinach mixture and wrap.

Optional: garnish equally with chopped peanuts.

Yield: 4 cups
Protein per cup: 18 grams

Ingredients

• 1 medium-size spaghetti squash
• 8 oz lean ground meat
• 4 oz fresh mushrooms, sautéed lightly in butter spray, or any other vegetable (such as onions, green peppers, broccoli)
• 1-1/2 cup tomato sauce or your favorite spaghetti sauce
• 2 oz Parmesan cheese, grated

Instructions

• Preheat oven to 375 degrees.
• Using a sharp knife, carefully slice squash in half lengthwise and remove seeds.
• Bake, split side down, for 35 minutes; do not overcook. Remove from oven.
• Separate strands of spaghetti squash using a fork. It should separate easily if cooked. If too hard, put it back in oven for another 5 minutes.
• When done, remove the squash and place in a bowl.
• While squash is baking, brown ground beef until cooked. Season, if you desire, with salt, pepper, and oregano. Add cooked vegetables and tomato sauce, stirring together.
• In a baking dish, spread a layer of half of meat sauce, then half of the squash, and repeat. Top with grated cheese. Bake in oven until warm and cheese is lightly browned.

Yield: 8 roll-ups
Protein per wrap: 4 grams

Ingredients

• 2 tsp Dijon mustard
• 2 tsp honey
• 1/4 lb or 8 slices of turkey breast or ham, thinly sliced
• 2 large red leaf lettuce leaves, spines removed
• 1/4 large English cucumber, seeded and cut into 3-inch sticks
• 1/4 large red pepper, sliced
• 8 basil leaves

Instructions

In a small bowl, mix the mustard and honey. Lay a slice of turkey or ham on a plate or cutting board. Spread ½ tsp of the honey-mustard mixture widthwise along the meat about 2 inches from the end of the slice. Place a piece of lettuce on top, then a couple of sticks of cucumber and a slice of red pepper. Top with a basil leaf and roll it all up in the turkey or ham slice.

Yield: 4 medallions
Protein per medallion: 25 grams

Ingredients

• 1 lb pork tenderloin roast
• 1 Tbsp olive oil
• 2 Tbsp Worcestershire sauce
• 1 tsp olive oil
• 1 tsp Spanish smoked paprika
• 1/8 tsp ground white pepper
• 2 tsp light butter or margarine

Instructions

Trim off any excess fat from the pork tenderloin and cut into four medallions. In a medium mixing bowl, combine the oil, Worcestershire sauce, paprika, and white pepper. Place the pork in the bowl with the marinade and turn it a few times to coat the medallions evenly. In a nonstick skillet, heat butter or margarine over medium-high heat. Lay the pork medallions in the pan and cook for 4 to 6 minutes, until browned on the first side. Turn and cook an additional 4 to 6 minutes, until the second side is browned.

Yield: 12 oz
Protein per 3 oz: 23 grams

Ingredients

• 1 lb boneless, skinless chicken breast tenderloins
• 1 cup low-fat buttermilk
• 2 cups whole wheat panko crumbs
• 3 Tbsp grated Parmesan or Romano cheese
• Salt and pepper
• Cooking spray

Instructions

Preheat oven to 350 degrees. Cut each chicken tenderloin into bite-size pieces. Salt and pepper chicken pieces. Place chicken pieces into a bowl, and pour buttermilk over the top. Let sit for 10 minutes. While chicken is marinating, pour whole wheat panko crumbs into a separate bowl. Take each chicken piece out of buttermilk and coat in the crumbs. Repeat for the rest of the chicken. Lay breaded chicken pieces on a baking sheet coated in nonstick cooking spray, and sprinkle grated cheese on top. Bake for 15 to 20 minutes. If desired, turn oven to low broil for 1 to 2 minutes to toast top of chicken bites.

Yield: 3
Protein per assembled cracker: 5 grams

Ingredients

• 2 oz maple honey turkey breast or preferred deli meat, thinly sliced
• 1/4 cucumber, sliced
• 1/2 Granny Smith apple, thinly sliced
• 6 small whole grain crackers
• Mustard (optional)

Instructions

Layer the apple, turkey, and cucumber onto the crackers and serve. For added flavor, spread mustard onto each wedge..

Yield: 8 wedges
Protein per wedge: 9 grams

Ingredients

• 8 large eggs
• 2 Tbsp water
• 2 tsp olive oil
• 1 small red onion, sliced (approximately 1 cup)
• 2 cups chopped, cooked spinach
• Salt and pepper, to taste
• 1/2 cup shredded, reduced-fat Swiss cheese (or Cabot Lite cheddar cheese)

Instructions

• Separate 4 of the eggs, putting the whites into a medium-size bowl, discarding the yolks. Add the 4 whole eggs and add water to the whites, and whisk well for a minute.
• In a medium ovenproof nonstick skillet, heat oil over medium heat. Add onion and cook until it softens and edges are lightly brown, about 5 minutes.
• Add the cooked spinach, and cook for another 2 minutes. Season with salt and pepper to taste.
• Pour the egg mixture over the vegetables in the skillet, covering them evenly.
• Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges, about 8 minutes. Sprinkle with cheese.
• Place skillet under a preheated broiler, 2 inches from the heat, until the surface is set and golden brown, 1 to 2 minutes.

Do not overcook!

Yield: 1 omelet
Protein: 21 grams

Ingredients

• 1 tsp olive oil
• 1/4 cup Egg Beaters brand or egg substitute or
• 1 whole egg
• 2 slices turkey deli meat
• 1/4 cup shredded part-skim mozzarella cheese

Instructions

• Add olive oil to skillet and heat to medium.
• Dice turkey slices into small pieces, cook on low heat until they start to brown slightly.
• Pour egg mixture on top of turkey. Sprinkle cheese over the top, and cook until eggs set. Flip and fold in half.

Optional: Add cooked vegetables to this, such as tomatoes, onions, spinach, etc.