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.

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