Grilled Herb Shrimp

Servings: 6

Per Serving:
1 Leanest protein
2 healthy fats
3 condiments

Ingredients
3 3/4 pounds large shrimp (16 to 20 per pound), peeled and deveined (see note) – 6 servings
3 cloves garlic, minced
1/2 cup yellow onion, small-diced
1/4 cup minced fresh parsley
1/4 cup minced fresh basil
1 teaspoon dry mustard
2 teaspoons Dijon mustard
1 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup good olive oil
4 teaspoons lemon, juiced

Directions:

Combine all the ingredients and allow them to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days.

Skewer the shrimp. I use 3 or 4 shrimp on a 12-inch skewer for dinner. Heat a grill with coals and brush the grill with oil to prevent the shrimp from sticking. Grill the shrimp for only 1 1/2 minutes on each side.

Grilled Shrimp & Scallop Kabobs

Servings: 2

Per serving:
1 Leanest protein
2 condiments
3 vegetable servings
2 healthy fats

Ingredients:
1/4 cup lemon juice
2 1/2 tablespoons canola oil
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 pound sea scallops
13 ounces of uncooked large shrimp in shells
4 ounces mushrooms,
4 cherry tomatoes – about 5 ounces
1 medium zucchini, (about 1 inch in diameter), cut into 1-inch slices about 4 ounces

Directions:

Heat coals or gas grill for direct heat. Mix lemon juice, oil, thyme, salt and pepper. Cut scallops in half if over 1 inch in diameter. Thread scallops, shrimp, mushrooms, tomatoes and zucchini alternately on each of four 10-inch metal skewers. Brush with lemon juice mixture. Grill uncovered 4 inches from medium heat 10 to 15 minutes, brushing frequently with lemon juice mixture and turning once, until scallops are white and shrimp are pink and firm.

Serving size: 3 Leanest

Per serving:
One Leanest Serving
3 condiments
1 fat serving

The crab cake can be served with ½ tablespoon of mayonnaise to supply the second fat serving.

Ingredients:
1 3/4 pounds Dungeness crab meat (or Blue for East Coast folks)
1 tablespoon small diced red bell pepper
1 tablespoon small diced green bell pepper
1 tablespoon finely chopped fresh parsley leaves
1 ½ tablespoon heavy mayonnaise
2 eggs 3 teaspoons baking powder
1 teaspoon Worcestershire sauce
1 teaspoon Old Bay seasoning
10 sprays pam cooking spray

Directions:

In a large bowl, mix all ingredients, except oil and Mustard Sauce until blended. Heat oil in a large skillet over medium-high heat. With a tablespoon, carefully spoon poker-chip size mini-cakes into the pan. (The batter will be very loose since there are no bread crumbs, but once the egg in the mix starts to cook they will hold together fine.) Cook on 1 side until firm, about 2 minutes, and then flip and cook for about 1 more minute. Cook in batches as necessary. Serve with a sauce that has 1 carbohydrate or less per serving. Or ½ tablespoon mayo.

Servings: 4 (7 ounces raw salmon each)

Per Serving:
One Lean serving
One tablespoon sauce = 2 condiments

Ingredients:

4 Salmon fillets (7 ounces each)
2 teaspoons chopped fresh dill

1/4 teaspoon pepper or to taste

Dill Sauce:

1/4 cup low fat plain Greek yogurt
1 teaspoon Dijon mustard
2 teaspoons lemon juice
2 tablespoons chopped fresh dill

Mix sauce ingredients until well blended

Directions:

Place each salmon fillet on a double thickness of heavy-duty foil (about 12 in. square). Sprinkle with 2 teaspoons dill and ¼ teaspoon pepper. Fold foil around salmon and seal tightly. Grill, covered, over high heat for 5-10 minutes or until fish flakes easily with a fork...open foil packets carefully to allow steam to escape. Serve salmon with dill sauce.

Parmesan Broiled Tilapia

Makes two servings.

2 Tilapia Fillets (2 ten ounce filets to yield 7 ounces, if frozen be sure to thaw fully before cooking)
1 tablespoons Light Mayonnaise
3 Tablespoons Shredded Parmesan Cheese
2 to 4 sprigs of fresh Dill
1/2 tsp Garlic Powder
Black Pepper to taste
Non-Stick Cooking Spray

Per Serving:

One leanest serving

1 fat serving

3 condiments

Directions:

1. Place Mayonnaise and Parmesan Cheese in a small bowl, mix with a spoon until well combined. 

2. Cover a cookie sheet with aluminum and spray with Pam Non-Stick Cooking Spray.

3. Set oven to Broil on High (if you have that option)

4. Place Tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the Cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs over each fillet.

7. Sprinkle each fillet with half of the Garlic powder or Garlic Salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully.  When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (this is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with salad or steamed vegetables.  Enjoy!

Tuna Salad

Recipe Breakdown: 

One Leanest protein 

2 fats 

3 condiments 

3 vegetable servings 

Serving: 1 

Ingredients: 

5 oz. can of chunk light albacore tuna 

¼ cup light feta cheese 

6 tablespoons of chopped tomato 

2 cups of spinach 

1 tbsp. diced onion 

2 tbsp. diced celery 

1 tsp. minced garlic 

2 tbsp. light mayonnaise 

1 tsp. mustard 

Directions: 

Chop up spinach and tomato and place in a bowl. Take onion, celery and diced garlic and set aside. Open tuna can and place in a bowl, mix in garlic, onion, celery mayonnaise and mustard thoroughly. Once done lay tuna mixture over bed of spinach and sprinkle feta cheese on top. You can also add salt and pepper for additional flavor. Mix up salad and enjoy!

Wasabi Salmon Burgers

3 servings

Prep Time: 30 minutes
Total Time: 30 minutes

Ingredients:

2 tablespoons reduced-sodium soy sauce
1 teaspoon wasabi powder
1 packet Splenda or Stevia
1.25 lbs salmon fillet, skinned
2 scallions, finely chopped
2 eggs, lightly beaten
2 tablespoons fresh minced ginger
1 teaspoon toasted sesame oil

Directions:

Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

With a large chef's knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked. 

Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Ingredient Note:  Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year. 

Set the patties atop a vinegary salad of greens, red pepper, radishes and sprouts.

Per Serving:

1 Lean Protein

3 Condiments

Mexican Meatloaf – Family Style

Ingredients:

1 tsp chili powder
1/4 cup light sour cream
1/2 cup egg beaters
1 cup reduced fat colby and monterey jack cheese, grated 
2 lbs extra lean ground beef
1/2 tsp ground cumin
1/2 tsp salt
2 cloves freshly minced garlic
8 oz diced green chile peppers

Directions:
Pre-heat oven to 400° F (200° C). In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and half of the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chiles will not spill out during cooking. Place in a loaf pan. Top with other half of cheese, green chiles and sour cream. Bake in oven at 400° F for 45 to 60 minutes.

The whole family will enjoy this! It also makes for great leftovers.

6 Servings

Per Serving:

1 Lean 

3 Condiments 

1/3 Vegetable

Italian Meatballs & Spaghetti Squash

Ingredients: 

21 oz 93% reduced fat ground beef - should yield 3 - 5 oz portions cooked (3 Leans) 

2 tbsp reduced fat parmesan cheese (2 Condiments) 

1 tsp basil leaves (1 Condiment) 

1/4 cup egg beaters 

1 tbsp parsley flakes (1 Condiment) 

1/4 tsp garlic powder (2 Condiments) 

1/4 tsp pepper (1/2 Condiment) 

1/4 tsp fennel - optional (1/2 Condiment) 

1 1/2 cups Italian diced tomatoes - less than 5 grams of carbs per 1/2 cup (3 Greens) 

Directions: 

Preheat oven to 350 degrees. Combine all ingredients except the diced tomatoes in a bowl until combined. Form balls from the meat. Bake for 20 minutes or until done. Measure out 5 oz of cooked meatballs and add 1/2 cup of Italian diced tomatoes in a small saucepan over medium heat until heated thoroughly. I like to use a fork and smash the diced tomatoes so it resembles a chunky marinara sauce. Serve with 1 cup spaghetti squash (2 Greens). 

3 Servings 

Per Serving:

1 Lean 

1 Green 

2.33 Condiments 

(No Healthy Fat required)

Smoky Stuffed Peppers

Ingredients:

2 large green or red bell peppers, split in half lengthwise and cleaned of seeds and membranes 2 teaspoons olive oil
14 oz 98 % lean ground chicken or turkey breast
1/2 cup mushrooms, chopped
1 Tbs shallots, finely chopped
1 clove garlic, minced
1/2 cup tomato, chopped
1 tsp Worcestershire sauce
1 tsp Italian seasoning
2 ounces low fat smoked cheddar or gouda cheese

Makes 2 servings

Directions:

Preheat oven to 350 F.

Steam your pepper halves in a steamer for 3-5 minutes (or immerse them in boiling water for the same period of time, former being preferred because they tend to preserve more nutritional content that way). Once done, set aside and let cool. 

In a pan heat the olive oil and brown shallots and garlic; add the mushrooms, then add the ground meat. Add your seasonings and continue cooking, stirring the meat, until cooked through. Add the diced tomato to the mix and stir those in, cooking for just a minute longer, until the tomatoes just start to cook. Take off the heat and drain off any liquid. 

Line a baking sheet with foil, spray with cooking spray, and put the pepper halves on it. Fill each half with equal amounts of cooked chicken mixture. Sprinkle with cheddar cheese, and spray with cooking spray over the top (to aid in low fat cheese melting). 

Bake for 25-30 minutes. Makes 2 servings. 

Per Serving:
1 lean protein
3 vegetables
1 healthy fat
3 condiments

Chicken Stuffed with Spinach, Cheese and Pine Nuts

Servings: 4 (serving size: 1 stuffed chicken breast half)

Ingredients:
· 5 ounces fresh spinach, chopped
· 1/2 cup (2 ounces) crumbled low fat goat cheese
· 2 tablespoons pine nuts, toasted
· 1 teaspoon fresh thyme, minced
· 2 teaspoons fresh lemon juice
· 2 garlic cloves, minced
· 4 (8-ounce) skinless, boneless chicken breast halves
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1 tablespoon olive oil
· 1/2 cup fat-free, lower-sodium chicken broth

Directions:

1. Preheat oven to 350°.

2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.

3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.

4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

Per serving:
One Leaner protein serving
One fat
2 condiments
1.25 vegetable servings

Taco Salad

Ingredients:

5 oz. ground turkey

1 tbsp taco seasoning

2 tbsp salsa

1 cup romaine lettuce

1 cup spinach

1/2 cup diced tomatoes

1 tbsp. water

1 oz low fat cheese

Directions:

Brown the turkey and drain the fat off.  Add 1 tbsp of water and stir into the turkey.  Add 1 tbsp of taco seasoning.  Mix the turkey & seasoning together, breaking up the turkey into small pieces.  Simmer for 5 minutes.  Prepare your leafy greens in a bowl. I like romaine and spinach.  Add your chopped tomatoes to the greens.  Add the turkey mix and 2 tbsp of your favorite salsa.  Sprinkle cheese on top. 

*Serves 1

Northern Italian Shrimp and Brocolli

Ingredients:

7 oz cooked shrimp

2 cups raw broccoli, chopped

1/2 cup cherry tomatoes, sliced

2 tbs Ken's lite northern Italian basil with Romano dressing

1 tbs grated Parmesan cheese

1 tsp olive oil

1/2 tsp black pepper

Directions:

1.  Thaw frozen shrimp

2.  Add dressing, shrimp and black pepper to a skillet

3.  Saute until shrimp is heated through

4.  Add olive oil, broccoli and tomatoes

5.  Saute for 4-6 minutes or until vegetables are al dente

6.  Transfer shrimp and vegetables to a plate and sprinkle with Parmesan cheese

*Serves 1