DOCTORS’ WEIGHT MANAGEMENT PROGRAM

PHASE 2

QUICK AND EASY FOOD SOLUTIONS

QUICK AND EASY FOOD SOLUTIONS

Premise: In today’s average American lifestyle, we find that most are very busy, overworked, stressed out, ultimately tired and completely spent by 6 PM every single day. Gone are the days of a primary breadwinner and home keeper that could dedicate the time and energy that goes into making wholesome, healthy home cooked meals on a daily basis. Throw in the fact that most meals consumed or purchased outside the home are higher in portion size and calorie density and you’ve got a country that is 70% overweight or obese (CDC).

It’s this huge paradigm shift in American lifestyles that will require an equally fundamental shift in the way Americans eat (AND move…but that’s a different conversation). In order to maintain a healthy weight, Americans must find high volume, low calorie food solutions that fit into the new day- to-day and yet still please the palate.

The onus falls on the individual to sample new solutions in order to determine which of them will satisfy all of their (and perhaps their family’s) needs. It requires concentrated effort and dedication, problem solving skills, and record keeping. People should expect to sample strategies that may not work at all for them, but along the way also find strategies that work perfectly. It should be an ongoing effort to continue to add more and more effective food solutions for any and every situation to add to their arsenal. Having a large variety of strategies and solutions will allow the individual to prevent boredom, be better prepared for unforeseen circumstances, and to be a better weight manager overall.

It is also a fact that discovering new solutions and strategies for every situation is a tall order for one person to tackle. That is the reason our phase 2 classes have the potential to be powerful forums of shared ideas. When one person shares their own challenge and the strategy they used to overcome it, the other patients can draw on that experience should they come to face the same situation. This is all in an effort to provide patients with a vast and continually growing arsenal of food solutions that fit into their everyday lifestyles. Once our patients feel comfortable and confident in their ability to make a food choice in line with their schedule, energy level, personal taste, and weight management goals, they will be better fit to face the big bad world of food in America.

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TABLE OF CONTENTS

BREAKFAST Recipes/Quick Ideas Page 5

LUNCH Quick Ideas Page 11

LUNCH Quick Recipes Page 15

LUNCH Recipes Page 19

DINNER Recipes/Quick Ideas Page 33

DINNER Recipes Page 35

SNACKS Recipes / Quick Ideas Page 46

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 Highlight the strategies you sample and like, put a check next to the ones you sampled and didn’t like.

 Always look at caloric values and serving sizes. Remember to reach for maximum volume for minimal calories.

 Try to get at least 8 hours of sleep each night!

 If you’re healthy, it’s recommended that you limit your dietary cholesterol to 300 mg a day.

 If you have cardiovascular disease, diabetes, or a high low density lipoprotein (LDL – “Bad” cholesterol) blood cholesterol level, you should limit your dietary cholesterol to less than 200 mg a day.

BREAKFAST

Critical Meal!

Water

Coffee, Tea – Are you adding too much cream or sugar? Use skim milk or low cal creamer, use Splenda! Add HMR Shake mix!

Other cereals - Kashi? Total? Special K? Look out for sugar and carbs in cereals as well as serving sizes. Try for high fiber, whole grain solutions and use skim milk!

Butter – Use butter modestly and avoid margarine. Unsaturated fats like olive oil are preferable.

Eggs – One large egg has about 186 mg of cholesterol all found in the yolk. Be mindful and use moderation. Egg whites are a better option. You can use a 3 egg white to 1 yolk ratio as well.

4 BREAKFAST RECIPES / QUICK IDEAS

EGGS

___ Egg White or Egg Beaters Omelet/Scramble with Fresh Veggies 1 whole egg, 1 egg white, with 2 cups of choice of veggies.

___ Egg Whites with Turkey Sausage and Whole Wheat toast

___ Egg Whites in a Whole-wheat Pita

___ Scrambled eggs with Salsa and Turkey Bacon with Whole-Wheat Tortilla

___ Scrambled Egg/Egg Whites with Onions, Bell Peppers, Zucchini, Broccoli stirred in, with Fruit Salad, and Whole Wheat Toast

___ Scrambled Egg/Egg Whites with Spinach, Low-Fat Mozzarella Cheese, and Tomato

___ Huevos Rancheros: Eggs, Tomatoes, onions, Bell Peppers, Cilantro, Cumin, Chili Powder; served with whole wheat tortilla and fruit salad.

___ Egg, Toast, and Tomato/Avocado: Start bread in toaster, spray small microwave container quickly with spray on butter or oil, crack an egg and slip it into dish, season as desired, cover container, cook about 30-40 seconds until done as desired (and whites are cooked), slide cooked egg onto toast, serve with cut up tomato on side, or sliced avocado (or both)

___ Egg Plate (300 Calories): 1 egg scrambled in 1 Tsp olive oil, 1 slice veggie bacon, + ¼ grapefruit, + 1 whole-wheat English muffin.

___ Egg White Tostada (300 Calories): Cook 3 egg whites in nonfat cooking spray; place on a 6” corn tortilla that has been warmed in the oven; top with ¼ sliced avocado, ½ cup chopped tomato, 1 sliced scallion, and ½ cup no-salt-added canned pinto beans.

___ Spinach Feta Omelet (300 Calories): Cook 6 egg whites in 2 tsp olive oil; stir in 1 cup chopped spinach and 1 tsp crumbled feta cheese. Serve with 1 medium orange.

5 ___ Breakfast Burrito (300 Calories): 3 scrambled egg whites, ½ cup diced tomato, ¼ diced yellow bell pepper, 1 Tbsp chopped sweet onion, ¼ cup no-salt-added canned black beans, and 1 Tbsp salsa, wrapped in an 8” whole-wheat tortilla.

___ Egg White with Spinach and Feta Cheese wrapped with Whole Wheat Tortilla

___ Boiled Eggs (Hot or Cold)

___ Morning Glory Veggie Bacon Strips with Egg White Omelet (or scramble) mixed with pre-cook veggies.

___ Scramble. 1 cup of 1-minute Brown Rice; add to egg beaters in frying pan and other vegetables; scramble with garlic and onion powder.

___ Orange Juice (50) Shake: add an egg (old fashion Julius)

CEREAL

___ HMR Oatmeal / Steel Cut Oats / Starbucks Perfect Oatmeal with: ___ Agave Nectar ___ Allspice ___ Almond Milk ___ Apples ___ Bananas ___ Berries ___ Cinnamon ___ Cranberries ___ Fruit ___ Maple Syrup – Sugar Free ___ Non-Fat Milk ___ Nutmeg ___ Nuts ___ Pecans ___ Pumpkin Pie Spice ___ Raisins ___ Torani Syrup – Sugar Free

___ Overnight Oatmeal (300 Calories): Combine ½ cup plain instant oatmeal, 1 ¼ cups nonfat milk (or soy milk), 1 Tbsp flaxseeds, 1 Tbsp chopped tart dried cherries, and 1 pinch cinnamon; cover and refrigerate overnight. Serve cold or warmed in microwave.

6 ___ Whole-Grain Cereal Crunch (300 Calories): 1 cup bran flakes, 1 Tbsp pecans, 2 Tbsp dried cranberries, and 1 cup nonfat milk (or soy milk).

___ Red, White, and Blue Whole Grain Cereal: Whole Grain Cereal with Strawberries, Sliced Bananas and Blue Berries.

___ Cereal Log: Cereal, HMR Shake, Grain (Quinoa and Ground Flax Seed); form into a log

___ ½ cup Coach’s Oats, 1 Scoop Protein Powder, Fresh/Frozen Blueberries

___ ¾ cup Trader Joe’s Bran-Flakes, 1 cup Vanilla flavored almond milk, and piece of fruit

___ Trader Joe’s Flax Cereal with Almond Milk

___ Raisin Brain Cereal with Banana Sliced on Top; ½ cup nonfat milk

___ Kashi Autumn Wheat Cereal with Fruit and Non-Fat Milk

FRUIT / BERRIES

___ Strawberry Ricotta Waffles (300 Calories): Top 1 toasted whole- grain frozen waffle with 1/3 cup nonfat ricotta cheese, 1 cup sliced strawberries, and 1 Tbsp maple syrup.

___ Apple-Almond Pancakes (300 Calories): 1 frozen whole-grain pancake topped with 1 Tbsp almond butter, ½ sliced apple, and 1 Tsp honey. Serve with 1 cup nonfat milk (or soy milk).

___ Orange-Apricot Quinoa (300 Calories): ¼ cup quinoa* cooked in ¼ cup calcium fortified orange juice, ¼ cup water; stir in 4 chopped dried apricot halves, and 1 Tbsp sliced almonds.

___ ½ cup low-fat ricotta cheese with mashed strawberries; put on toasted whole grain bread and put in microwave for 45 seconds.

___ ½ cup low-fat ricotta cheese with diced cubes of cantaloupe; sprinkle with Splenda eat with a slice of whole grain toast sprinkled with cinnamon.

___ Fruit Slices with Yogurt, Cinnamon, and PB2 dip.

7 HMR

___ HMR Pancake and 1 Egg

___ HMR Cereal, add ½ Banana, and ½ cup Berries

___ HMR Cereal, Hot Water, 2 70 Plus Vanilla Shakes, 1 banana, 5 prunes, cinnamon, and Torani Sugar-free Syrup

___ HMR Cereal and 70 Plus Shake Mixed Dry; add 1 cup Fresh Blueberries and 1 Banana.

___ HMR Cereal and Shake with 20 oz. Mixed Fruit

___ 1 500 Vanilla Shake, Sugar-free Jello, PB2, and Ice

___ 1 packet HMR Cereal, ½ cup Wheat Bran, 1 walnut, 1 Medjool Date, 1 tsp Teff, Quinoa, or Rice Bran, and ¼ tsp Cinnamon, Pumpkin Pie Spice, or Allspice

___ Double Shake + Fruit (Frozen berries, frozen mango, or fresh fruits)

___ Vanilla Shake and 1 cup Blueberries

___ Mix HMR Vanilla Shake with HMR Cereal; add 1 cup blueberries. Make into pancakes. Top with sugar free Jam. ___ HMR Shake and 20 oz. mixed fruit

___ HMR Shake and Toasted English Muffin and 1 oz. Cheese and 20 oz. Fruit

___ HMR Shake and Oatmeal and 20 oz. Mix Fruit

___ HMR Shake with Coffee and Cinnamon with Toast

___ 1 cup Kale per 1 HMR, 6 oz. Water

Hint - Blend 12 oz. water with HMR Shake for Additional Water/Volume

8 TOAST

___ Banana Toast: On dry toast slice up about 1 cup banana, mash slightly with a fork, sprinkle with cinnamon, serve with 1 cup skim milk

___ Peanut Butter-Pear Toast (300 Calories): 1 slice whole-wheat bread, 2 Tbsp unsalted peanut butter, and ½ sliced pear.

___ Sweet Breakfast Toast (300 Calories): ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans.

___ Rudoff Steiner Toast: 2 Tbsp peanut butter powder, 1 tsp honey, 1 Tbsp water; spread on toast.

___ Ricotta and Strawberries on Toast

___ Whole-wheat Toast slice with ¼ avocado and Juice

___ Toast with cottage cheese, tomato, avocado, green onion, and herbs broiled.

___ Toast with Low-fat Cottage Cheese on top; Sprinkle with Cinnamon and heat up in microwave.

YOGURT

___ Non-Fat Yogurt/Greek Yogurt with ___ Almonds ___ Bananas ___ Berries ___ Cereal ___ Fresh Fruit ___ Granola ___ Nuts ___ Oat Bran ___ Wheat Germ

___ Baked Apple with Non-Fat Greek Yogurt with 2 Tbsp with toasted nut.

___ Nutty Berry Parfait (300 Calories): 6 oz. container nonfat plain Greek yogurt, 1 cup fresh or thawed frozen raspberries* 2 Tbsp low- fat granola, and 2 Tbsp chopped walnuts.

9 ___ Raisin Spice breakfast sundae (300 Calories): Whisk 1 tsp honey, ad a dash each of nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins and 2 Tbsp chopped pecans.

___ Tropical Breakfast Smoothie (300 Calorie): Blend ½ cup plain non-fat Greek yogurt with ½ cup calcium-fortified orange juice, 1 medium banana, 1 cup fresh or frozen pineapple chunks, and ½ cup crushed ice.

___ Whole Yam Poke with fork before cooling in Microwave

___ Steamed Home Grown Greens (Chard)

___ Baked Pumpkin

10 LUNCH QUICK IDEAS

CHICKEN

___ Chicken Breast, blue kale – salad, beets, tomato, lettuce and brown rice

___ Whole Wheat Flat Bread, Chicken, Tomato, Lettuce, 1 Wedge Laughing Cow, and Brown Onion

___ Small Brown Rice mixed with Chicken

___ Brown Rice, Chicken, and Vegetable medley (onion, peppers, broccoli, and zucchini) stir fry

___ 1 Cup Brown Rice, 1 Bag Frozen Stir Fry Vegetables, 6 oz. Roasted Chicken Breast Cut in Cubes

___ ½ Cup Brown Rice, 1 veggie, 2 oz. Grilled Chicken, and 1 Fruit

___ Chicken salad sandwich on whole wheat bread with light mayo, lettuce and pickles. Banana.

___ Lentils cooked with Chicken Stock

COTTAGE CHEESE

___ ½ English Muffin with Swiss Cheese and Tomato slice with Cottage Cheese on the Side

___ Cottage Cheese, Cucumbers, Carrots, Apple Slices, and Whole Wheat Crackers

___ ½ Cup Cottage Cheese, Pickled Beets, and Celery

HMR

___ HMR Beanpot recipe

___ HMR Entrée with 1 cup Canned Veggies, Garlic Powder, and Onion Powder

___ Entrée with 2 cups of veggies.

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___ HMR Steak/Potato Entrée with Pea Pods, Green Onions, and Grated Carrots

___ Double + PB2 + Banana

___ Double + Orange Juice, Pineapple, Almonds, and Yogurt

___ Shake Smoothie: Ice, shake mix, and fruit

SALADS

___ Lettuce, tomato, black beans, avocado, cucumber, shredded carrots, corn, sunflower seeds, green beans; add chicken or salmon; fat-free balsamic dressing.

___ Green Salad with Mangos or Papaya, Tomatoes, Grapes, Apples etc

___ Greens, celery, carrots, tomatoes, 1 hard boiled egg, 1 oz. cheese, 2-3 oz. tuna or salmon

___ Large Salad with mixed vegetables , avocado, tomatoes, pumpkin seeds, oil & vinegar dressing – 15 calories

___ Lean ham on a salad

___ Salad with Beans, Chicken, vegetables served with Walden Dressing

___ Pre-cut Salad Veggies, 2 C Brown Rice, sauté 1 cup onion, 1 c celery, and 1 C Peas, 1 can Tuna, and 2 Tbsp Soy Sauce

___ Salad with chicken, shrimp or tofu.

___ Salad with Many Veggies and Baked Potato

SEAFOOD

___ Salmon, Rice, and Veggies

___ Canned Salmon with Avocado, Whole Wheat Crackers or Brown Rice and Spiced Yogurt

___ Grilled Salmon on a salad

___ Tuna, whole wheat toast, tomato, and lettuce or spinach

12 ___ Brown Rice with Canned Tuna or Salmon

___ Tuna, Angel Hair Cole Slaw, Kidney Bean, Balsamic Vinegar

___ Tuna on Whole Grain Rounds, Slice of Onion, Slice of Tomato, and 2 Shakes

___ Tuna Packed in Water, 2 Cups Mixed Greens

___ Pre-made Salad with Tuna, Salmon, Chicken, or Egg Whites and Vegetables; Sprinkled with Cooked Grains (Hemp, Chia, Flax)

___ Tuna sandwich with mixed tuna, onion, tomatoes, chili, lemon juice. Use wheat bread.

___ Salad with Tuna

___ Tuna, Salad, with Cut Fruit

___ Shrimp, Avocado, Yogurt, Pear or Other Fruit

SOUP

___ Can soup with Cut Vegetables

___ Pre-made Soup & Whole Wheat Crackers and 2 Tbsp Yogurt

___ Progresso Soup in Can (100 Calories)

___ Won Ton Soup

___ Lentil Soup with Carrots, Onions, and Celery

TRADER JOES

___ Greek Salad at Trader Joe’s

___ Trader Joe’s Greek Salad Flavored with Turkey Chili Entrée

TURKEY

___ Whole Wheat Tortilla Wrap with Lean Turkey, Hummus, and Veggies

___ Pre-packed Salad and Turkey Chili Entrée

13 ___ Ground Turkey, Kale, Tomato, Brown Rice, Low-sodium Mushrooms, mixed with Soup

___ Turkey Burger with Brown Rice, Broccoli, 2 Shakes with Fruit

___ 1 Whole Grain Tortilla, 2 slices of Lean Turkey, Hummus and Veggie Wrap

___ Turkey Chili with Greens , Tomatoes, Bed of Chopped Lettuce, Layer of Pinto Beans

___ Turkey or Chicken Sandwich with Vegetables

___ Turkey sandwich with light mayo, lettuce, and pickles. Carrots and apples slices.

___ Turkey salad with bell peppers and onions topped with salsa and a few chips crushed.

___ Turkey sandwich with lettuce, tomato and avocado.

___ Turkey burger with grilled onions and feta cheese

VEGETABLES / VEGETARIAN

___ Yogurt and fruit, quinoa with veggies, and hard boiled egg

___ Chilled Green Beans, Sliced Red Onions, Diced Tomatoes, Balsamic Vinegar, and a touch of olive oil

___ 1 cup vegetables, 1 oz. Swiss cheese, 1 slice whole wheat bread, 1 Fruit

___ 1 can Whole Canned Corn, 1 Can Black Beans, 1 Red Bell Pepper, 1 Red Onion, 1 Cup Quinoa

___ Baked Pumpkin Left Over with Sun Dried Tomato

___ Egg, spinach, onion, peppers, and whole wheat toast

___ Peanut Butter on Bread with Fruit

___ Ratatouille (eggplant, yellow squash, zucchini, onion, peppers)

___ Veggie burger

___ Portabella mushrooms 14 LUNCH RECIPES / QUICK IDEAS

CHICKEN

___ Chicken Tacos: 1 can of premium chicken breast chunks in water; drain can; warm 2 tortillas on stove; place tortilla on microwave plate; put chicken chunks on each tortilla; warm in microwave approximately 30 seconds; take out; add salsa or tapitio on tacos. Optional – add slice of avocado or fat-free sour cream. Serve with 1 cup of beans and 1 cup mixed fruit.

___ Chicken Parm (400 Calories): 3 oz. precooked chicken breast + 3 slices tomato + slice reduced-fat mozzarella + 1tsp balsamic vinegar on a roll. Serve with ½ pear.

___ Italian Pasta Chicken Soup (300 Calories): 8 oz. hot water, 1 chicken bouillon cube (low-sodium), 1 packet HMR 500 Chicken Soup, 1 HMR Chicken Past Parmesan Entrée, pinch dried oregano, pinch dried basil, dash of hot sauce. Dissolve bouillon cube in hot water. Add chicken soup and seasonings. Stir to blend. Microwave for 1-2 minutes, or until heated thoroughly.

___ Luau Ginger Chicken (330 Calories): 1 HMR Savory Chicken Entrée, 2 cups frozen Japanese-style stir fry vegetables, ½ cup pineapple chunks, ½ tsp light soy sauce. Heat vegetables according to package directions. Open entrée and cut chicken into small pieces. Please in medium-sized bowl. Add remaining ingredients. Combine with vegetables. Heat thoroughly.

___ Chili Mac (430 Calories): 1 HMR Chicken Pasta parmesan Entrée, 1 HMR Turkey Chili entrée. Combine both entrees in one bowl. Microwave 1-2 minutes, or until heated thoroughly.

EGGS

___ Egg Sandwich: Boil 1 Egg; let cool; peel egg; chop up egg; add 1 tsp of light or fat-free Mayo, 1 tsp of mustard; and chopped onion (optional); season with salt & pepper; mix together; spread of 2 slices of whole what bread. Serve with cup of mixed fruit or veggies (baby carrots or celery sticks).

15 MEXICAN

___ Quesadilla: 2 Whole Wheat Tortillas, Fig/onion spread (very lightly), chicken, 1 Tbsp grated cheese or goat cheese. Serve with Spinach/tomato salad.

___ Leftover Fajitas: Sauté ½ onion and ½ green bell pepper until soft; warm whole wheat tortilla; add veggies, tomato, salsa, seasonings, and warmed left over meat (any kind works). Ultimately use a small corn tortilla and make a tostada.

___ Chicken-Avocado Quesadilla (400 Calories): Tow 6” corn tortillas + 1/3 cup shredded precooked chicken breast + ¼ cup reduced-fat shredded cheddar + ¼ sliced avocado, cooked in nonfat cooking spray. Serve with 15 grapes.

___ Mexican Couscous (400 Calories): ¼ cup whole-what couscous cooked in ½ cup low-sodium chicken broth + pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn + ½ cup no-salt-added canned black beans + ½ cup chopped tomato.

SEAFOOD

___ Tuna Sandwich: Can of Tuna drained; mix with fat-free mayo; add chopped onion or celery (optional); spread on whole wheat bread. (You can toast bread if desired). Serve with fruit or veggies.

___ Tuna Salad (400 Calories): 3 oz. canned water-packed tuna + 1 chopped apple + 2 Tbsp diced celery + 2 Tbsp dried cranberries + 2 cups spinach; toss with 2 tsp honey mustard whisked with 1 tsp olive oil.

___ Salmon Sandwich (400 Calories): Drizzle 3 oz. canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat + 2 slices tomato + ¼ cup arugula. Serve with ¼ cup no-salt-added canned garbanzo beans + 1 cup cherry tomatoes.

___ Scallop Sauté: Sear 30 oz. sea scallops with dash of salt and cracked pepper. Remove from pan. Sauté ½ cup thinly sliced zucchini, 1 tbsp minced shallot, 1 minted garlic clove and ¼ cup halved cherry tomatoes in 1 tsp olive oil. Serve with ¼ cup steamed quinoa.

16 SALADS

___ Salad: Spinach, Goat Cheese, persimmon, 1 Tbsp toasted Pecans, and 1 pear

___ Healthy Chef’s Salad (400 Calories): 2 cups romaine lettuce + 2 oz. sliced turkey breast + 2 oz. sliced turkey breast + 1 hard-boiled egg white + 5 grape tomatoes _ 1/5 diced avocado + 2 slices red onion; toss with 1 Tbsp olive oil + 2 tsp red wine vinegar. Serve with 2 tangerines.

___ Brown Rice-Edamame Salad (400 Calories): ¼ cup cooked brown rice + ½ cup edamame + ½ cup grated carrots + 1 sliced scallion + 1 tsp peanut oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1 Tbsp crushed peanuts.

___ Turkey Burger and Asian Cucumber Salad (400 Calories): 4 oz. turkey burger + 2 tsp light olive oil mayonnaise whisked with a dash of hot sauce + 2 slices tomato + ¼ cup baby spinach on a whole-what hamburger bun. Serve with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice wine vinegar) and 1 apple.

___ Quinoa Salad (400 Calories): ¼ cup quinoa cooked in ½ cup water; toss with ½ cup chopped cucumber + ½ cup diced tomato + ½ cup non-salt-added canned cannelloni beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2 Tbsp fresh parsley.

___ Fruity Beauty Salad (115 Calories): In medium bowl, toss 1/3 cup chopped cooked beets with 1 Clementine, pith removed, cut into segments; 1 tsp extra virgin olive oil; 1 tsp balsamic vinegar; and 1/8 tsp each salt and pepper. Serve over 1 cup mixed greens and garnish with 1 tsp unsalted raw pumpkin seeds.

VEGETABLES / VEGETARIAN

___ Garden Burger: Buy package of frozen Garden Burger Veggie Patties (usual comes with 4 patties). Buy package of Orowheat 100% whole wheat sandwich thins (100 calories each). Warm patty in microwave approximately 1 minute 45 seconds; then separately warm sandwich thin 15 to 20 seconds in microwave; put mustard or fat-free may on sandwich thin; add lettuce and tomato. Serve with low-fat cottage cheese and cup of fruit.

17 ___ Open-faced Roasted Vegetable Sandwich (400 calories): top 2 pieces whole-wheat bread with 1 C sliced zucchini or eggplant, brushed with 1 tsp olive oil and roasted in a 450°F oven for 15 minutes; top with 1 slice reduced-fat provolone and 3 fresh basil leaves. Serve with 1 apple.

___ Curried Chickpea Pita (400 Calories): Stuff a 6” whole-wheat pita pocket with ½ cup no-salt-added canned chickpeas + 1 Tbsp Raisins + ¼ cup grated carrots + 2 tsp olive oil + ¼ tsp curry powder; top with /4 cup nonfat Greek yogurt.

___ Barley-Stuffed Pepper (400 Calories): Cook ¼ cup barley in ¾ cup water; toss with 1 Tbsp crumbled feta cheese + 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil + 1/3 cup cooked corn; stuff into 1 hollowed-out red bell pepper. Serve with 1 banana.

___ Spinach Vegetable Past (315 Calories): 1 HMR Chicken Past Parmesan Entrée, 1 10 oz. package frozen spinach (thawed and drained), 1 cup sliced carrots. Microwave carrots until soft (3-4 minutes). In a bowl, combine spinach with entrée. Microwave until heated thoroughly. Stir in carrots.

___ Veggie Sandwich: 2 slices of whole wheat light bread, 1 oz. non-fat cheese slice, 1 cup raw or cooked veggies (zucchini, carrots or tomatoes)

___ Opened-Faced Sandwich: Toast 1 slice of whole wheat bread; slice one tomato; put on toast; season as desired (basil, oregano, granulated garlic, pepper, etc);and top with low-fat cheese (provolone, Swiss, etc); broil until bubbly

___ Almond Butter Pizza (Under 200Calories): Top ½ toasted whole wheat English muffin as crust. Spread with 1 tbsp almond butter and ½ cup thinly sliced apple.

WRAPS

___ Strawberry-Banana Wrap (400 Calories): 8” whole-wheat tortilla spread with 2 Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread; top with ½ sliced banana and fold into a wrap.

___ Turkey Wrap (200 Calories): Fill whole grain tortilla with 1 tbsp whipped light cream cheese, 1/8 avocado and 20 oz. deli turkey with kiwi fruit on the side.

18 LUNCH RECIPES

SLOW –ROASTED PARSNIPS AND SWEET POTATOES

2 pounds baby parsnips, peeled, tops removed and sliced in half lengthwise 1 pound sweet potatoes, peeled and cut to same size as parsnips 2 Tbsp olive oil 2 tsp salt 1 tsp freshly cracked black pepper 2 Tbsp fresh parsley, finely chopped

Preheat oven to 400°F. Toss parsnips and sweet potatoes in olive oil and season with salt and pepper. Place onto greased baking sheet and roast in the oven for about 40 minutes (cooking time may vary depending on thickness of veggies, so check for tenderness after about 30 minutes). Veggies should be golden and fork tender. Once done toss with parsley and adjust seasoning as needed. Serve war as a holiday side.

6 servings

SWEET POTATOES AND APPLE CASSEROLE

3 apples, peeled, cored and thinly sliced 1 tbsp lemon juice 1 ½ lbs sweet potatoes or yams, peeled and sliced thinly ½ cup dried cranberries ¼ cup apple juice or cider 1 container of Pam butter spray

Mix together: ¼ tsp cinnamon ½ cup Splenda 1/8 tsp nutmeg

Toss apple slices with lemon juice. In casserole dish, arrange layers of potatoes, apples and cranberries. As you make the layers, spray the potatoes and apples with the Pam and then sprinkle the cinnamon mixture over the butter. Pour the apple juice or cider over all. Cover and bake in preheated oven at 350 degrees for 1 hour. Uncover and cook 15 minutes.

8 servings = 180 calories per serving with baking Splenda 135 calories per serving with regular Splenda

19 TARRAGON CHICKEN SALAD Mix the following together in a large bowl.

3 cups grilled boned and skinned chicken breast; chopped 3 cups celery thinly sliced ½ cup green onion finely chopped 2 cups seedless grapes sliced

For the dressing 1 cup fat-free Mayo 2 Tbsp stone ground mustard 1Tbsp tarragon 1 tsp garlic powder

Mix dressing together; stir into chicken mixture. Best if made in advance. Serve on bed of lettuce and tomatoes. Optional – sprinkle with toasted pecans.

9 servings (1 cup each – 128 Calories per serving)

AVOCADO AND TOMATO SALAD

2 medium avocados, halved and skin removed 1 lemon, juiced 3 tomatoes, quartered, deseeded and finely diced ½ bunch shallots, finely sliced 1 cucumber, halved lengthways, deseeded, finely diced ¼ cup basil leaves, roughly chopped 1 bunch arugula leaves, rinsed 3 oz. black olives 1 Tbsp Dijon mustard 1 Tbsp red wine vinegar 2 cloves, crushed 1Tbsp extra virgin olive oil

Combine mustard, vinegar, garlic and olive oil in a small jar with lid and shake well. Place tomato, shallots, cucumber and basil in a small bowl; add the dressing and mix to combine. Drizzle the lemon juice over the avocado halves. Use a small knife to remove a ½ inch slice of the rounded side of the avocado half. Place the avocado halves on serving plates. Divide the tomato salad equally among the four avocados halves. Garnish with arugula leaves and black olives.

4 servings = 173 calories per serving

20 SATISFYING WINTER VEGETABLE SOUP

10 cups water or broth 3 large potatoes, peeled, cut into 2” chunks nonstick cooking spray 3 cups onion, chopped 3 cups garlic, minced 1 cup celery, diced 3 cups broccoli florets 2 cups carrots, diced 1 pound mushrooms, sliced 3 Tbsp soy sauce 2 Tbsp dried tarragon 2 Tbsp dried basil 1 tsp salt ¾ cup white wine (optional) 15 oz. can white cannelloni beans, rinsed, drained 1 ½ cups frozen green peas 10 oz. package frozen chopped spinach black pepper to taste

Boil ½ of the potato chunks in 2 cups of the water or broth until tender. Drain the potatoes and puree n blender or food processor. Set aside.

Spray a large soup pot with nonstick spray. Sauté onion and garlic for 10 minutes. Add celery, broccoli, carrots, mushrooms, soy sauce, herbs, salt and the remaining 8 cups of water. Mix in the pureed potatoes. Bring to a boil, then simmer covered for 1 ½ hours stirring occasionally. Add wine, cannelloni beans, green peas and spinach. Cook 10 minutes more. Add pepper.

Makes 16 cups: 100 Calories per cup

21 ZESTY POTATO-BROCCOLI SOUP

4 cups water 8 cups broccoli florets, chopped 3 cups potato, chopped 1 cup onion, chopped 2 cans chicken broth 1 Tbsp lemon juice 2 Tbsp white wine vinegar 2 tsp Worcestershire sauce ½ Tbsp grated parmesan cheese 2 cups skim milk 1 ½ Tbsp cornstarch

Boil broccoli, potato and onion in water in an uncovered pot to desired softness, stirring occasionally. Add chicken broth and bring to a boil, then simmer for about 10 minutes. Add lemon juice, vinegar, Worcestershire sauce, pepper and cheese to mixture and stir.

Mix milk and cornstarch together in a separate bowl, then add to soup, stir and cook until slightly thickened. Do not boil after adding milk mixture.

Makes 12 cups; 80 calories per cup

BROCCOLI-BUTTERMILK SOUP

3 cups broccoli florets, chopped 1 red onion, chopped 2 cloves garlic, chopped 1 shallot, chopped 2 cups buttermilk

Combine broccoli, onion, garlic and shallot in steamer basket and steam over boiling water until broccoli is tender, about 12 minutes. Transfer vegetable to blender or food processor and blend until pureed. With the motor running, slowly pour in the buttermilk. (Do not over process or the soup will be too frothy.) If necessary, reheat on low, stirring occasionally; do no boil.

Two bread thins with one whole tomato and half an avocado sliced up inside, and the rest served on the side.

Bread thin wrapped around one low fat string cheese, then a napkin is wrapped around it to hold it and its microwaved 20-30 seconds, then eaten with an apple on the side (very portable when I have to get going or pack a lunch on my road trip to LA)

Low fat string cheese ripped into shreds, cut short, laid on a bread thin, then melted under broiler (flat and open) or in the microwave for 20-30 seconds. 22 Breakfast at lunch time: microwave an egg in a one cup container and serve over a toasted bread thin with tomato or fruit on side.

Makes 6 cups; 75 calories per cup

ASIAN STYLE RISOTTO

1 HMR Mushroom Risotto Entrée 1 cup broccoli slaw (finely chopped broccoli) ½ cup pineapple tidbits 1 tsp teriyaki sauce 1 packet of Splenda

Add teriyaki and sweetener to broccoli slaw and stir. Cover and heat in microwave 2-3 minutes. Heat entrée in microwave. Layer entrée then add pineapple on top of broccoli mixture. Enjoy!

Calories: 340 Veggie Servings: 1 ½

Not only delicious, but also highly nutritious. Benefit from the cancer-fighting phytochemicals in the broccoli, as well as the high vitamin C content of the pineapple and the broccoli slaw.

ITALIAN CASSEROLE

1 HRM lasagna 1 HMR ravioli 8 oz. (half-bag) frozen chopped spinach ½ cup frozen chopped onion or fresh green onion, chopped 2 small cans button mushrooms ¾ cup fat free cottage cheese ¾ cup low fat marinara garlic salt fresh pepper

Cut up lasagna and ravioli into bite-sized pieces in casserole. Heat in microwave for one minute. Mix chopped spinach, onion, and mushrooms together in a separate dish and microwave for about three minutes until well heated, mix into ravioli/lasagna. Mix marinara and cottage cheese with garlic salt and pepper to taste. Mix into casserole mixture and heat in microwave for about three minutes. You can add additional seasonings as you wish, such as Molly McButter cheese sprinkles. Serve with tossed green salad with 2 T FF dressing. Serves 3-4

23

BUTTERNUT SQUASH CASSEROLE

1 medium butternut squash 1 tablespoon olive oil 6 whole-grain crackers, crumbled 3 tablespoons grated Parmesan cheese ¾ teaspoon garlic powder or 1 teaspoon fresh crushed garlic ground black pepper to taste

Cut the squash lengthwise and scoop out the seeds. Sprinkle the flesh side with pepper and place the cut-side down on a foil-lined baking sheet. Bake at 350°F for 45 minutes. (if using a microwave, prep the same way but cut it into quarters and cook it for 4-8 minutes on high.) Let the squash cool for 5 minutes then scoop insides into a casserole dish. Stir in remaining ingredients.

6 servings = 120 calories. 4 grams of fat. 4 grams of protein. 19 grams of carbohydrates. Good source of Vitamin A and Vitamin C

AUTUMN BUTTERNUT SQUASH SOUP

2 cups water 2 cups onion, chopped 2 cloves garlic, minced 3 cups butternut squash, peeled, cut into 2” chunks ½ - 1 tsp salt black pepper to taste 3 apples, cored, diced 2 Tbsp honey dash cayenne pepper 1 tsp curry powder 1 tsp nutmeg 1 cup mushrooms, sliced

In a soup pot, cook onion, garlic and squash in the water for 20 minutes or until squash is soft. Add salt and pepper. Puree 1/3 of the squash/onion mixture in blender or food processor and add to soup pot and mix. Add raisins, apples, honey, pepper, curry powder, nutmeg and mushrooms. Cook 30 minutes longer. If too thick, add water and stir. If necessary, cook a few minutes longer.

Makes 14 cups; 60 calories per cup

24 COLORFUL VEGETABLE STEW

3 cups carrots, sliced 12 oz. red potatoes peeled, cut into chunks 4 cups broccoli florets 1 ½ cups red peppers, sliced 3 ½ cups mushrooms, sliced 1 ½ cups yellow squash, sliced 1 ½ cups yellow squash, sliced 15 oz. can kidney beans, rinsed, drained 2 cups tomato sauce salt and pepper to taste 2 tbsp dried basil

Microwave carrots and potatoes in microwaveable bowl until half cooked (about 7 minutes.) Add broccoli, red pepper, mushrooms and yellow squash. Microwave for 4-5 minutes on high. Add kidney beans, tomato sauce, salt, pepper and basil. Heat for 2 minutes. Mix and serve hot.

17 cups = 75 calories per cup. ¾ cup = 1 vegetable serving.

CHICKEN AND VEGETABLE SKILLET MEAL

1 can chicken broth 99% fat free 1 5 oz. potato, cubed 1 5 oz. zucchini, cubed 1 cup carrots, cut 1 chicken parmesan entrée

Place broth and vegetables in a sauce pan and cook until tender. Add entrée and cover for 1-2 minutes until entrée is heated and mixed well with vegetables.

406 calories. Good source of Vitamins A and C.

25 HEALTHY SOLUTIONS VEGETABLE BEEF SOUP

2 Vegetable Stew with Beef Entrées 2 cups of stewed tomatoes (14 to 16 oz. can) 2 cups of water 2 beef bouillon cubes 1/3 cup chopped onions 1/3 cup green beans cut into 1 inch pieces 1/3 cup peeled and sliced carrots, ½ inch thick 1 cup peeled potatoes, cut into spoon size pieces 1 clove of garlic: pressed or fine chopped (about ½ tsp) Nonstick cooking spray Salt and pepper to taste

Spray a covered 3-quart sauce pan with the nonstick cooking spray. Sauté chopped onions on medium low heat for one minute, until translucent, but not browned. Add garlic and continue sautéing for another minute. Do not brown.

Add the water and bouillon cubes and continue heating on medium low until the cubes are dissolved. Add potatoes and carrots, cover, and continue heating for 5-10 minutes. Potatoes should still be firm. Add stewed tomatoes and green beans and continue heating until it just starts to boil. Add the 2 Vegetable Stew entrees. Stir well, turn heat to low (simmer) and heat for another 5 minutes or until warmed through. Add salt and pepper to taste.

Divide into two portions and serve. Each portion provides approximately one entrée and 2 cups of vegetables. Unused portion may be refrigerated for up to 4 days and reheated in microwave.

For best flavor, make the soup 1 day ahead and refrigerate. This allows all the flavors to enhance each other and reduces the “processed” taste of the beef from the entrée.

26 HEALTHY SOLUTIONS MINESTRONE SOUP

1/3 cup chopped onions 2 cloves of garlic, pressed or finely chopped (about 1 tsp) 2 cups of water 2 beef bouillon cubes ½ cup of peeled and cut up potatoes, spoon size pieces ½ cup of peeled and sliced carrots, ½ inch thick 2 cups of Italian or plum tomatoes (14 – 16 oz. can) ½ cup of chopped celery ½ cup of green beans cut into 1 inch pieces ½ tsp of Italian Seasoning spice mix 1 Chicken Pasta Parmesan Entrée 1 Five Bean Casserole Entrée Salt and pepper to taste Nonstick cooking spray Chopped fresh basil to garnish (optional)

Spray a covered 3-quart sauce pan with the nonstick cooking spray. Sauté chopped onions on medium low heat for one minute, until translucent, but not browned. Add garlic and continue sautéing for 30 seconds, just enough to become fragrant. Do not brown.

Add the water and bouillon cubes and continue heating on medium low until the cubes are dissolved. Add potatoes and carrots, cover, and continue heating for 5-10 minutes. Potatoes should still be firm. Add tomatoes, green beans, celery and Italian Seasoning spice mix. Continue heating until it just starts to boil. Add the 2 entrees. Stir well, turn heat to low (simmer) and heat for another 5 minutes or until warmed through. Add slat and pepper to taste.

Divide into two portions and serve. Garnish with chopped fresh basil if desired. Each portion provides approximately one entrée and 2 cups of vegetables. Unused portion may be refrigerated for up to 4 days and reheated in microwave.

For best flavor, make the soup 1 day ahead and refrigerate. This allows all the flavors to enhance each other and reduces the “processed” taste of the chicken from the entrée.

27 CLASSIC PUMPKIN SOUP

4 cups pumpkin, peeled and diced (1 small pumpkin) or canned pumpkin 3 carrots, diced 3 ribs celery 1 small onion, finely chopped 1 bay leaf 6 cups chicken broth or bouillon 1 cup whole milk or half-and-half ½ tsp nutmeg 1 tbsp sugar or sugar substitute salt and freshly ground pepper to taste

Bring pumpkin, carrots, celery, onion, broth and bay leaf to a boil in a large pot. Simmer, covered for about 1 hour or until pumpkin is tender. Remove bay leaf. Puree mixture in blender or food processor. Stir in remaining ingredients. Heat, but not to boiling. Serve hot.

4 quarts = 46 calories per cup

PUMPKIN CARROT BISQUE

3 cups carrots, cut into ¼ inch rounds 2-13 ¾ oz. cans chicken broth 3 cups canned pumpkin ¼ cup water 1 ½ tsp pumpkin pie spice ¼ tsp salt 12 oz. evaporated non-fat milk 1 tbls sugar ½ tsp chicken bouillon granules ¼ tsp white pepper

Combine carrots and 1 cup broth in an uncovered pan. Bring to boil. Stir then cover, reduce heat and simmer 15-20 minutes, until carrots are tender. Let cool slightly. Put carrots and broth in a blender or food processor. Process until smooth.

Transfer to 3 quart sauce pan. Add remaining broth, pumpkin and remaining ingredients. Cook over medium heat until hot, uncovered, stirring frequently.

10 cups = 80 calories per cup 1 ½ cups = 1 vegetable serving

28 MEXICAN LAYERED SALAD

1 HMR Turkey Chili with Beans Entrée 1 15 ½-oz. can pinto beans, drained ½ cup salsa ½ cup nonfat sour cream 2 cups chopped lettuce 1 cup chopped tomatoes 2 oz. shredded low-fat cheese

Mix together the Turkey Chili with Beans and the can of pinto beans. Heat if desired. In separate bowl, mix the salsa and sour cream. Layer the ingredients in the following order: Lettuce, bean mixture, salsa and sour cream mixture, tomatoes and cheese.

5 cups = 175 calories per cup / 875 total

TURKEY CHILI POTATO

1 HMR Turkey Chili with Beans Entrée 1 8 oz. baked potato, cut in half 1 cup of broccoli, chopped ½ cup cherry tomatoes

Cut baked potato in half. Place on plate. Pour HMR Bean Entrée over potato. Top with broccoli. Heat in microwave 4-5 minutes. Garnish with cherry tomatoes around the edges.

3 ½ cups = 125 calories per cup / 445 in total

CHUCKWAGON BEANS BONANZA

2 HMR Five Bean Casserole Entrées 1 16 oz. can of beans (red or white kidney, pinto, etc.) 1 package mixed frozen vegetables, thawed ½ cup chopped onion 1 tsp chili powder 2 tbls Worcestershire sauce 2 tbls molasses 1 tbls white vinegar

Mix together all the ingredients. Heat in microwave 4-5 minutes.

29 MIRACLE CHILI

48 oz. can vegetable juice cocktail, spicy is preferred 2 10 ½-oz. cans Mexican-styled stewed tomatoes, drained 1 medium yellow onion, sliced 2 stalks celery, chopped 3 tablespoons chili powder 1-16 oz. package mixed frozen vegetables (try broccoli, carrots, water chestnuts, and red pepper mixture) 10 ½ oz. can kidney beans, drained

Combine vegetable juice cocktail, stewed tomatoes, onion, celery and chili powder in a large soup pot. Bring to a boil and reduce heat. Add vegetables and beans. Stir and simmer for 10 minutes. Serve warm.

14 cups = 60 calories per cup 1 ½ cups = 1 vegetable serving

BEANPOT SPECIAL

3 medium onions, chopped 2 cloves garlic, minced 2 green bell peppers, seeded and chopped 2 stalks celery, chopped 2 medium zucchini, chopped 2-16 oz. cans tomatoes, chopped 15 ½ oz. can red kidney beans 15 ½ oz can great northern beans 15 ½ oz. can garbanzo beans 15 ½ oz. can corn ½ cup water ½ tsp chili powder 2 tsp dried basil, crushed ¼ tsp black pepper 1 bay leaf 1 tsp salt

Put the chopped vegetables in a pot. Add the canned items, including all the juices, then add water and the spices. Bring the mixture to a boil, reduce heat, cover, and simmer for 2 hours. Remove bay leaf before serving.

16 cups = 120 calories per cup 3/4 cup = 1 vegetable serving

30 CHUNKY MEDITERRANEAN STEW

1 HMR Savory Chicken Entrée 1 8 oz. can stewed tomatoes with juice 1 8 oz. can whole kernel corn, drained 1 8 oz. can mushrooms, drained

Open entrée and cut chicken into pieces. Put all ingredients, including entrée, into a microwave-safe bowl. Stir to combine. Heat thoroughly

4 cups = 105 calories per cup / 420 total 3 vegetable servings

LUAU GINGER CHICKEN

1 HMR Savory Chicken Entrée 2 cups frozen Japanese-style stir fry vegetables ½ cup pineapple chunks ½ tsp ground ginger 1 tbls light soy sauce

Heat vegetables according to package directions. Open entrée and cut chicken into small pieces. Place in medium-sized bowl. Add the remaining ingredients. Combine with vegetables. Heat thoroughly.

4 cups = 82 calories per cup / 330 total 2 ½ vegetable servings.

QUICK & EASY VEGETABLE MIX-INS IDEAS FOR THESE ENTREES

Stewed Tomatoes ▪ Corn ▪ Asparagus ▪ Oriental Mixed Vegetables Green Beans ▪ Zucchini, Carrots and Bean Frozen Italian Blend Mushrooms ▪ Cauliflower ▪ Broccoli ▪ Yellow Wax Beans

31 SPINACH STUFFED MUSHROOMS

1 package frozen spinach 12 large mushrooms ½ cup reduced fast mozzarella cheese olive oil for cooking (about 2 tbls) salt and pepper to taste

Defrost the spinach and wring out excess water. Place the spinach in a bowl, cover and cook in the microwave on high for 3 minutes. Remove the mushroom stems, chop the stems, sauté them in a little olive oil. Add sautéed stems to spinach. Take the mushroom caps and gently sauté them in olive oil for 3-4 minutes. Add salt and pepper to taste to the spinach and sautéed chopped stems. Place caps on plate, stuff each with a spoonful of the spinach mixture. Top each cap with a little shredded cheese.

Per mushroom: 33 calories / 2 grams protein / 3 grams carbohydrate / 2 grams fat / 2 grams fiber

SPICY BAKED CHICKEN DRUMETTES

1 lb chicken drumettes (large joint of the wings) ½ cup Dijon mustard ¼ cup sriracha or favorite hot sauce, to taste 2 tbls lemon juice sea salt to taste

Toss all the ingredients well, then place the wings on a nonstick baking sheet or in a baking pan. Bake at 425°F until well-browned and cooked through, about 20 – 25 minutes. (Note – if you really want to make this dish healthier, carefully remove the skin from the wings.)

4 Servings

32 DINNER RECIPES / QUICK IDEAS

Add to Salads – shrimp, tuna fruit (oranges, apples, pears, dried currants) or nuts (almond or walnuts); cooked/grilled/chopped meat (chicken, lean beef or pork.) roasted vegetables/beets eggs beans

Add to chicken, turkey, fish or meat – quinoa, couscous or rice baked or BBQ’d vegetables whole wheat pasta

Burgers – Chicken, Turkey, Veggie, Portobello mushrooms.

Fish – salmon, tilapia, trout.

Tofu – add to stir fries, serve with brown rice.

Instead of salad, make a large pot of soup to use for several days.

Add veggies to Trader Joe’s 17 Bean Soup Mix with Chicken and low sodium chicken broth.

Cut brussel sprouts in half and roast with some garlic and onions.

Egg white omelettes with fresh vegetables and/or sautéed mushrooms.

Stir-fry with lots of veggies/chicken

Cook veggies in chicken stock

Combine veggies, quinoa or couscous with an MR entrée.

Wrap grilled chicken, turkey or lean beef with salad/lettuce or salsa in a tortilla.

Top baked potatoes topped with healthier options like turkey chili entrée.

Use pre-measured meals (frozen or soups)

Add a little honey to yogurt for dessert.

Use a 12” tortilla as a pizza.

BBQ fish with fresh vegetables.

33 PANFRIED TROUT (boneless/headless found at Gelson’s) – using non-stick large pan, put burner on high, cook skinless side first – 3 minutes, flip and cook skin side another 3 minutes. Add a minute if needed. Sprinkle with salt and pepper, serve with sliced lemon along with green salad, side of vegetables.

SANTA FE SALAD (serves 2) 5 cups of lettuce, 3 oz. chicken breast, chopped green onions, ¼ cup rinsed black beans, 1 diced tomato mixed with dressing (2 tbls Caesar dressing, 2 tbls BBQ sauce, 4 tbls fresh salsa.) Toss ingredients.

NUTTY APPLE SALAD. 2 cups mixed greens. 1 tbls cashews. ½ sliced green apple. 1 tbls apple cider vinegar. Combine.

STEAK & POTATO ENTRÉE. 2 steak strips and 1 HMR steak Strip Entrée, 1 medium gold potato, ½ cup frozen vegetables. Microwave potato and cut into wedges. Combine all ingredients and microwave for 4 ½ minutes.

SCALLOPED POTATOES BY MARY. 1 10 oz. potato washed and thinly sliced. Layer the sliced potato with 1 tbsp dried minced onion and 1.5 tsp butter substitute. Over with 1 HMR Chicken Soup (prepared with 5-6 oz. water.) Cover and bake at to 350°F for 1 hour. Cooking time depends on your oven and how thinly sliced the potatoes are. After 1 hour, uncover and bake an additional 5-10 minutes to get a crispy brown top.

TURKEY CHILI TRADER JOE STYLE – Combine in large bowl, chopped fresh onion, 1 clove chopped garlic. Add 1 HMR soup made with 1 cup water. Add Turkey Chili Entrée, ½ cup corn and ½ cup Trader Joe’s frozen “3 peppers” (or ½ cup Trader Joe’s Organic Corn), 2 tbls sliced black olives, 1 tsp cumin, chili powder to taste. Microwave 6 minutes at 8 power.

HUEVOS RANCHEROS – Poach egg in sauce of onions, peppers, tomatoes, chili powder, cumin, oregano 3-4 minutes. Serve on whole wheat tortilla with brown rice, black beans and salsa.

QUICK ITALIAN. Grate a medium zucchini and 2 tbls onions. Mix in ¼ cup stew Italian tomatoes or use fresh tomatoes. Beat an egg and pour all into a frying pan.

QUICK CHICKPEAS. ½ cup no-salt added canned chickpeas. Spray with olive oil cooking spray. Sprinkle with ¼ tsp curry powder and bake in a 400°F oven for 25 to 30 minutes.

STEAMED VEGGIES WITH ENTRÉE. Steam broccoli, red pepper, mushrooms. Top with Mushroom Risotto entrée OR steam sliced cabbage, red pepper, minced onion. Top with steak strip, potato entrée.

34 DINNER Recipes

MEATBALLS IN CHIPOTLE SALSA

Salsa 1 lb. roma tomatoes 1 white onion, quartered 2 cloves garlic, peeled 1 chipotle chili, seeded and chopped (can use canned chipote chilies) 1 tsp salt to taste

In stockpot, cover tomatoes with water, bring to boil then simmer for 15 minutes until tomatoes are soft. Remove from heat. Empty into blender. Add chili, garlic and salt. Puree. Strain salsa back into stock pot. Bring to boil over high heat.

Meatballs 1 lb extra lean ground beef 4 cloves garlic, minced 1 white onion, finely chopped 2 tbsp cilantro, finely chopped 1 egg beaten ½ tsp black pepper 1 tsp seat ½ tsp ground cumin

While salsa is cooking, place all ingredients into large bowl and mix well. Form into 1 inch balls. When salsa reaches a boil, place meatballs into stock pot, lower heat to medium and cook 12-15 minutes or until meatballs are cooked.

6 servings = 5 meatballs with ½ cup salsa – 233 calories

35 STUFFED TURKEY BURGER

12 oz. ground turkey 1 cup seasoned stuffing mix ¼ cup BBQ sauce ½ cup chicken broth 1 tsp garlic powder

Place stuffing mix in a bowl and pour chicken broth over it. Mix well. Let sit for 5-6 minutes until soft. Mix the ground turkey, the wet stuffing, the BBQ sauce and the garlic powder. Press mixture into a large container and divide it into 4 equal portions using a knife. Too cook, either pan-fry the burgers in cooking spray or cook them on the grill.

4 servings

TURKEY ON WHOLE GRAIN PASTA

1 lb. ground turkey, browned 1 small onion, chopped, sautéed 1 15 oz. Italian flavored tomatoes, chopped 1 15-oz kidney beans, drained 1 small can tomato sauce 1 ½ cup whole grain pasta, soaked, drained, salt, pepper, garlic, Italian seasoning to taste. Combine all ingredients; cook till all the flavors blend. 10 minutes or so.

MANDARIN SPINACH SALAD WITH CHICKEN

1 HMR Savory chicken 3 cups baby spinach ¼ cup water chestnuts, rinse, drain, slice ½ cup canned garbanzo beans ½ cup mandarin oranges, drained 2 tables thinly sliced red onion 2 tables loc cal vinaigrette dressing

Heat entrée for 30 seconds. Cut chicken into diagonal stripes. Add garbanzo, oranges, chestnuts and red onion the toss gently. Add spinach, toss again. Drizzle with dressing.

36 CHICKEN JACQUE

1 boneless/skinless chicken breast, cut into bite-sized pieces 6-7 cups veggies, cut up (onions, snow peas, green beans, bok choy, broccoli, etc.) salt and pepper to taste ¼ cup water 1 tsp cornstarch low sodium soy sauce Worcestershire sauce

Sauté chicken in a little olive oil in a hot pan for 5 minutes. Remove and keep warm. Sauté veggies in same pan until wilted, but still crunch. Add chicken back into pan and mix. Season with soy sauce, Worcestershire sauce, salt and pepper. Mix water with cornstarch and add to pan to thicken. Serve with brown rice.

BAJA-STYLE CHICKEN BOWL

½ cup red bell pepper, thinly sliced ¼ cup frozen corn ¼ cup black beans 2 oz. dried cooked chicken ½ cup cooked brown rice ¼ cup salsa

Heat 1 tsp of olive oil in medium skillet over medium heat. Sauté bell pepper, corn, black beans and chicken for 5 minutes. Season with salt and pepper to taste. Spoon chicken mixture over brown rice and top with salsa.

37 BAKED SALMON WITH TOMATOES, SPINACH AND MUSHROOMS

4 salmon fillets 4 tbsp extra virgin olive oil sun-dried tomato dressing (Kraft or other brand) 1 medium whole tomato, chopped 1 cup pieces or slices mushrooms 4 cups spinach

Heat oven to 375°F. Place salmon fillets, skin side down, in a 13 x 9-inch baking dish sprayed with cooking spray. Mix remaining ingredients until blended; spoon over salmon. Bake 20 to 25 minutes, or until fish flakes easily with fork.

4 servings

CHEF JAMIE WEST’S WATERMELON AND TOMATO SALAD

4 cups watermelon, seedless, 1 inch cubed 4 each tomatoes, vine ripe, cut into wedges 1 medium red onion, sliced thin then cut in half moon shape 4 oz. ricotta salata, crumbled 2 cups arugula, washed and dried, stems removed ¼ cup basil leaves, torn 1 tbls white balsamic vinegar 2 tbls olive oil kosher salt to taste

In a bowl, combine all of the ingredients, except the cheese, and mix well. Season if desired. Place the arugula evenly among the plates, place even amount of remaining ingredient mixture on top of the arugula, top with ricotta salata cheese.

4 servings

38 CHEF JAMIE WEST’S PAN SEARED SALMON ON WILTED SPINACH WITH BALSAMIC ONIONS AND MUSTARD HERB SAUCE

For the sauce ¼ cup non fat yogurt, plain ¼ cup mayonnaise, low fat 2 tbls whole grain mustard 2 tbls Dijon mustard 1 tbls chives, chopped fine 1 tbls Italian parsley, chopped fine 1 lemon, juiced salt and pepper to taste

Combine all ingredients in a bowl and mix well. Adjust seasoning as needed. Keep refrigerated until ready to use. Makes more sauce than needed.

Balsamic Onions 1 tbls olive oil 1 onion, yellow, sliced very thin ¼ cup balsamic vinegar 1 tbls honey salt and pepper to taste

In a small sauce pan, heat oil over medium heat. Add the onions and cook for 2-3 minutes stirring often. Turn the flame down to low and add the balsamic vinegar and honey. Cook approximately 4 minutes or until the onions are soft. Season with salt and pepper to taste. Set aside until ready to use.

For the salmon 2 tbls olive oil 4 – 4-5 oz. salmon fillets 4 cups spinach leaves, washed, stems removed 2 roma tomatoes, julienne salt and pepper to taste

Preheat oven to 375°F Heat a 10” non-stick sauté pan over medium high heat. Add olive oil and sear seasoned salmon on both sides until golden brown. Approximately 2 minute per side. Remove from pan and place salmon fillets on a sheet pan. Bake in 375°F oven for 4-8 minutes until desired oneness. Do not overcook. When the salmon is finishing cooking, add spinach and tomatoes to the sauté pan and heat just until spinach begins to wilt.

Divide the spinach among four serving plates. Place salmon on top of spinach. Drizzle with mustard herb sauce and garnish with balsamic onions.

39 KALE AND BUTTERNUT SQUASH SAUTÉ

2 tbls extra virgin olive oil 3 lbs butternut squash, peeled and cut into ½ inch cubes (about 3 ½ cups) ½ cup diced yellow onion 2 garlic cloves, minced 4 ½ cups chopped fresh kale 1 tsp grated lemon zest 2 tbls freshly squeezed lemon juice ½ tsp kosher salt ½ black pepper 2 tbls dried cranberries 4 tbls chopped walnuts or pecans, toasted 4 tbls crumbled goat cheese

In a large skillet, heat oil over medium-high heat. Add squash, onion and garlic and cook, stirring constantly, until squash is lightly browned and slightly tender, about 7 minutes. Add kale, lemon zest, lemon juice, salt and pepper and cook until kale is wilted and squash is tender, 5-7 minutes. Remove from heat. Add cranberries and nuts; toss to combine. Sprinkle with goat cheese.

2 servings

GREEN BEANS

1 tbls olive oil ½ garlic ½ white onion, chopped 2 roma tomatoes, chopped ½ cup water ½ tsp salt or to taste 1 lb green beans, trimmed, cut in ½ inch pieces 2 tbls cilantro, chopped

Sauté garlic in hot oil for one minute. Add onion, and sauté for an additional 2 minutes. Add tomatoes; continue for 2-3 minutes more. Add water, salt and green beans. Cover at low to medium heat. Cook for 15-20 minutes, stirring occasionally, until done. Stir in cilantro.

1 cup = 74 calories

(Note: for some “heat”, add 1-2 chopped serrano or jalapeno chilies.)

40 VEGETARIAN BEAN SOUP

2 cans 14 oz. fat-free vegetable broth 1 cup water 1 lb bag frozen mixed vegetables ½ cup broken angel-hair pasta (in 1-to-2-inch lengths) 1 can 15 oz. no salt added kidney beans 1 can 15 oz. no salt added black beans 1 tsp Italian seasoning ½ tsp garlic powder ¼ cup parmesan cheese

Pour the broth and water into a 4 ½-quart Dutch oven or soup pot. Place the pot over high heat. While the liquid is heating, add the frozen vegetables, stewed tomatoes with their juices and uncooked past. Cover the pot and bring to boil.

While the soup is heating, rinse and drain both cans of beans. When the soup comes to a boil, uncover it and stir well. (The past may stick to the bottom. If so, scrape the pot with a wooden spoon to loosen it.) Add the beans, Italian seasoning and garlic powder. Reduce the heat to medium- high or medium, maintaining a moderate boil. Stir frequently and cook until the past is tender, about 5 minutes. Reduce the hat to low and add the Parmesan cheese. Stir occasionally and simmer for 5 minutes to develop the flavor. Serve at once or continue to simmer on low until ready to serve.

6 servings = 227 calories per serving / 1.25 g fat / 13 g protein / 42 g carbohydrates / 14 g dietary fiber/ 425 mg sodium

BLACK BEAN PASTA

2 cups zucchini sliced 2-3 garlic cloves, minced 1 cup onion, chopped 2 fresh jalapeno peppers, seeded, diced 2 cups tomatoes, peeled, seeded, cubed ½ cup cilantro, finely chopped 15 oz. can black beans, with juice 2 cups cooked penne pasta picante sauce to taste nonstick cooking spray

Coat skillet with nonstick spray and sauté zucchini, garlic, onions and jalapenos over medium heat, until slightly tender. Reduce heat, add tomatoes and cilantro. Heat thoroughly. Add beans and pasta. Simmer an additional 3-5 minutes. Serve warm with picante sauce.

8 cups = 130 calories per cup / 1 cup = 1 vegetable serving 41 PASTA WITH RED CLAM SAUCE

1 can (10 oz.) whole baby clams 3 cloves garlic, minced 1 tbls olive oil or cooking oil ½ tsp coarsely ground black pepper ¼ tsp crushed red pepper 2 cans (14 ½ or 16 oz.) whole Italian-style tomatoes, cut up 2 tsp dried parsley flakes ½ tsp dried basil, crushed ½ tsp anchovy paste (optional) 8 oz. pasta (Trader Joe’s has a frozen cooked pasta that can be microwaved)

Drain clams, reserving juice. Set aside. In a large skillet, cook garlic in hot oil over medium heat for 30 seconds. Add black pepper and red pepper. Cook and stir for 30 seconds more. Add reserved clam juice and undrained tomatoes to skillet.

Stir in parsley, basil and anchovy paste, if desired. Bring to boil, reduce heat. Simmer, uncovered, for 30-35 minutes or until the sauce reaches the desired consistency. Stir in clams, heat thoroughly.

Meanwhile, cook pasta according to package directions. Drain well. Serve clam sauce over hot cooked pasta.

4 servings = 334 calories per serving/ 6 g fat / 44 mg cholesterol / 16 g protein / 57 g carbohydrates / 2 g fiber / 395 mg sodium

SALMON JACQUE

1 tsp tarragon 2 cloves of garlic, minced ¼ tsp salt ½ tsp pepper ¾ lb salmon olive oil

Mix tarragon, garlic, salt and pepper in a little olive oil and spread on salmon. Grill 6-8 minutes, depending on thickness. Serve with quinoa, steamed asparagus and salad.

42 PORKLOIN WITH MANGO CHIPOTLE SALSA

For the meat 2 lbs pork tenderloin 1 tbls olive oil Salt and pepper to taste

For the salsa 2 cups mango, chopped (approx 2-3) 1 chipotle chili, seeded and minced ¼ cup green onion 2 tsp fresh Mexican lime juice 2 tbls cilantro, chopped

Heat oven to 375°F. Heat olive oil in fry pan, medium-high heat. Salt and pepper meat and sear, well browned both sides. Transfer to baking sheet. Bake 15 minutes until done (140° tested).

Place all salsa ingredients in large bowl, mix well.

To serve, slice tenderloin, top with salsa.

(NOTE – for low-carb option, make ½ the salsa recipe. For more heat, add 1-2 minced chipotles)

APRICOT SALSA

1 lb. fresh apricots, seeded and diced ¼ cup fresh pineapple, diced ¼” 2 tbls red onion, diced ¼” 2 tbls green bell pepper, diced ¼” 2 tbls red bell pepper, diced ¼” 1 tbls green onion, thinly sliced 1 tbls fresh cilantro, chopped ¼ cup orange juice salt and pepper to taste 2 tbls olive oil

Combine all ingredients in a bowl and mix well. Check seasoning and set aside until ready to use.

43 KEN’S SHRIMP TACOS

8 corn tortillas 1 tbls olive oil 1 lb. medium prawns, peeled and deveined 1 tbls Sriracha or other hot sauce ½ cup guacamole ½ cup crumbled queso fresco or feta cheese 2 cups shredded cabbage 1 lime, cut into 8 wedges sea salt to taste

Heat the tortillas by flipping a few times on a very hot dry griddle, a couple at a time, until lightly colored and heated through. As you heat them, place in a tortilla holder to keep warm as you heat the rest and make the filling.

Heat a large heavy frying pan until hot. Add the olive oil, the prawns. Stir constantly, turning the prawns over as they cook, until they’re cooked through. Toss in the Sriracha and salt toward the end of cooking. This shouldn’t take more than a minute or two – the prawns should become opaque…just.

Place two of the warm tortillas on each plate and divide the prawns among them, placing them down the center of each tortilla. Spoon a little guacamole over the prawns, then top with the cheese, then the cabbage. Garnish the plates with a lime wedges.

44 SNACKS

Snacking is typically used to help us get through long periods between main meals. Snacks help to keep our energy levels stable delay hunger and to prevent overeating at our next meal. During the day your levels of blood sugar (also called blood glucose) can drop if you do not eat frequently. This is because your body continues to use carbohydrates a fuel for the muscles and the brain. Unfortunately, the brain cannot rely on other sources of fuel to function so it must have a regular supply of carbohydrates. You may be familiar with the experience of feeling mentally drained and finding it hard to concentrate and make decisions when it has been a long time since you last ate. After having a small carbohydrate based snack, you seem to perk up – this is because the blood sugar levels have been increased, and therefore more fuel is available for the brain.

Snacking also helps delay hunger. If you are hungry, you are much more likely to eat something which is not ideal (think chocolate bars or packets of crisps) and overeat at your next meal. If you are watching your weight this can be disastrous as the extra calories quickly add up. A snack will tide you over and prevent you from being excessively hungry when you sit down for your next meal.

Energy limits

Although it is important to supply your body with energy and prevent hunger between meals, you should not go overboard. It can be easy to consume too many calories if you allow your snacks to be too large or you make an unhealthy choice. A good guideline is to look for foods that are less than 250 calories as this is an appropriate amount for a snack. If you are very active you may need more energy.

Snacks not treats

It is important to understand that treats are not snacks. This means that chocolate bars, crisps, candy and sodas are not snacks – they are treats. If you consume treat foods as a snack, you will quickly consume too many calories and may gain weight. If you snack you must choose a healthy snack option. Many treats are high in fat (and most of it is ‘bad’ saturated rat), refined sugar and salt (sodium.) They also tend to be high glycemic index meaning that they give you a short, quick burst of energy but this does not last long. You will often find yourself wanting more of the treat food to get that burst of energy again.

45 KNOW WHICH FOODS TO REACH FOR

You can eat more of foods with high water or fiber content and few calories, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

Fruits and vegetables Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.

Whole Grains Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.

Nuts and seeds Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it’s mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.

Low-fat dairy products Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low- fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or “light varieties.

KALE CHIPS – Preheat oven to about 375. Use about one stuffed grocery store veggie bag work of kale. Tear the leaves off the thick stems into bite size pieces. Spread out on cookie/baking sheets. Drizzle with about 2 tsp of olive oil. Sprinkle with parmesan, asiago or your seasonings of choice. (You can get really creative on the seasoning depending on your flavor preference.) Plus a sprinkle of kosher salt. Bake for about 15 minutes, until the edges are brown and the kale is crispy when moved in pan.

QUICK CRUNCHY SNACK – Spray 2 6” corn tortillas with olive oil cooking spray. Sprinkle with ½ tsp cinnamon-sugar. Bake in 350°F oven for 12 to 15 minutes.

46 HEALTHY SNACK IDEAS

TRY THEM WITH… APPLE SLICES Cinnamon Cheese Lemon Juice Peanut Butter Spices (nutmeg, cinnamon…) BANANA Peanut Butter and Wheat Germ BERRIES Yogurt CARROTS String Cheese Ranch Dip CELERY Hummus Peanut Butter Salsa COTTAGE CHEESE Berries Fruit Pineapple FIBER ONE PRODUCTS FRUIT Greek-style Yogurt Smoothies GRAPES Frozen JICAMA Lime/Lemon juice + chili powder NUTS Dried Fruit Spices POPCORN (AIR POPPED) Butter Buds Spices (Old Bay Seasoning, Cajun Spices) PUDDING Berries SKINNY COW PRODUCTS TOMATOES Canned Tuna Crackers with Ricotta Cheese TUNA (CANNED) Crackers Tomatoes WHOLE GRAIN CEREALS Muesli with yogurt/berries WHOLE WHEAT CRACKERS Avocado Cheese Canned Tuna Nut Butter (Peanut, Almond, etc.) VEGETABLES Hummus Ranch Dip Salsa YOGURT Berries Fruit with Stevia and vanilla Honey Wheat Germ

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