Quick & Easy 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!

 

Source: yourdietdiva.com

Wasabi Salmon Burgers

Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi. Set the patties atop a vinegary salad of greens, red pepper, radishes and sprouts.

3 servings

Prep Time: 30 minutes
Total Time: 30 minutes

Ingredients:

2 tablespoons reduced-sodium soy sauce
1 teaspoon wasabi powder, (see Note)
1 packet Splenda or Stevia
1.25 lbs salmon fillet, skinned (see Tip)
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. 

Tip:  To skin a salmon fillet: Place it on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Per serving:

1 Lean Protein

3 Condiments

 

Source: yourdietdiva.com

Spaghetti & Meatballs

Spaghetti made from spaghetti squash and it is oh, so good!  

Servings: 2

Per serving
One Lean protein
3 vegetables servings
3 condiments

Ingredients:

1 spaghetti squash (about 4.5 lbs.)

Meatballs Ingredients
12 oz. raw extra lean ground beef – 2 lean
¼ cup fat-free egg substitute
(like Egg Beaters Original)
1/2 tsp. dried parsley – 1 condiment
1/2 tsp. minced garlic – 1 condiment
1/8 tsp. salt – ½ condiment
1/8 tsp. black pepper - ¼ condiment

Sauce
1/2 cup diced green onion – 1 vegetable
1/2 cup diced cauliflower – 1 vegetable
1 tsp. chopped garlic – 1 condiment
1 1/2 cups canned crushed tomatoes = 3 vegetables
1/4 cup chopped basil (fresh) – ¼ condiment
1/4 tsp. red pepper flakes (this really makes it pop) – ½ condiment
1/4 tsp. ground cumin – ½ condiment
1 tablespoon grated Parmesan cheese – 1 condiment

Directions:

Oven needs to be preheated to 400 degrees.

Microwave whole squash for 3 - 4 minutes, until soft enough to cut. Cut in half and scoop out seeds. Place the two halves cut-side down in a shallow tray or baking pan add an inch of water.Bake for approximately 35 - 40 minutes, until tender. 

Remove squash from oven. Turn the two halves over and let cool. Use a fork to scrape out the squash strands. Scrape lengthwise for best results. The squash should come out easily in long strands. Cover to keep warm.

Spray a baking sheet with nonstick spray.

Mix meatball ingredients in a large bowl. Form 12 meatballs and place on a baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.

Bring a medium pot sprayed with nonstick spray to medium-high heat. Cook and stir green onion and cauliflower until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add all remaining sauce ingredients except Parmesan cheese. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 minutes.

Add half of the sauce to 1/2 cup of the spaghetti squash strands and stir to coat. Serve topped with 6 meatballs and Parmesan cheese topping!
Source: yourdietdiva.com

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes

Ingredients
· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper

· 1/4 teaspoon salt
· 1 garlic clove, minced
· 1 ½ pounds ground sirloin
· 5 sprays Cooking spray
· 1 ½ teaspoons butter
· 8 ounces cremini mushrooms, quartered
· 1 1/2 cups fat-free, lower-sodium beef broth
· 1 teaspoon red wine vinegar

 Directions:
1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Source: mydietdiva.com

Savory Beef Roast

When you cook a lean cut of meat such as a rump roast for several hours, it becomes fork-tender.

Servings: 9 (serving size: 5 ounces roast and 1 tablespoon gravy)

Per serving
One Lean serving
3 condiments

Ingredients:1 (4-pound) lean boneless rump roast
Cooking spray
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 cup hot water
2 tablespoons low-sodium Worcestershire sauce
1 teaspoon beef-flavored bouillon granules
1 teaspoon salt-free lemon pepper seasoning
1/4 cup plain low-fat greek yogurt
1 teaspoon Dijon mustard
1/2 teaspoon anchovy paste
1/4 cup minced fresh parsley
1 tablespoon shredded fresh Parmesan cheese

Directions:

1. Trim fat from roast. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add roast, and cook until browned on all sides.

2. Sprinkle roast with garlic powder and salt. Combine water, Worcestershire sauce, and bouillon granules, stirring well. Pour Worcestershire sauce mixture over roast. Bring to a boil; cover, reduce heat, and simmer 2 to 2 1/2 hours or until roast is tender. Transfer roast to a serving platter; set aside, and keep warm.

3. Skim fat from juices in pan; reserve 1/4 cup pan juices. Discard remaining juices. Return 1/4 cup juices to pan.

4. Add seasoning and juices to pan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Combine yogurt, mustard, and anchovy paste; add to milk mixture, stirring just until blended.

5. Cut roast diagonally across grain into 1/4-inch-thick slices. Top with gravy, and sprinkle with parsley and cheese.

Modified from recipe found in Oxmoor House July 2010
Source: yourdietdiva.com

Tender Flank Steak

via

Servings: 4

Per Serving:

1 Lean protein
3 condiments

This marinated steak is so moist that it will become one of your favorite ways to serve beef. Use grill or oven.

 
Ingredients:

· 3/4 cup reduced-sodium soy sauce
· 1/4 cup lemon juice
· 2 Packets Splenda
· 4 garlic cloves, minced
· 1 beef flank steak (2 pounds)

Directions:

In a large re-sealable plastic bag, combine the soy sauce, lemon juice, Splenda and garlic; add steak. Seal bag and turn to coat; refrigerate for 6-8 hours. Drain and discard marinade. Broil 4-6 in. from the heat or grill over medium heat for 8-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Thinly slice steak across the grain.

 

Source: yourdietdiva.com

Mexican Meatloaf – Family Style

Prep Time: 20 minutes, Cook Time: 1 hour 

Per serving:

1 Lean 

3 condiments 

1/3 vegetable 

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

Source: yourdietdiva.com

Super Easy Salisbury Steak

You can use a blend of two kinds of ground meats for the patties. The turkey breast is going to be the best for lower fat content and the ground round will add more moisture. Serve with roasted vegetables for a great Lean and Green meal.

Servings: 4 
Per Serving:
One Leaner serving
¼ snack
3 condiments

Ingredients
¾ pound ground turkey breast
¾ pound ground round
1 packet Medifast multigrain crackers
2 large egg whites
5 sprays Cooking spray
3/4 cup water
2 tablespoons tomato paste
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups beef broth

Directions
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2 inch thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove and set aside patties from pan; cover to keep warm. Stir in water and remaining ingredients. Add patties and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and cook for another 5 – 7 minutes.

Source: yourdietdiva.com

Italian Meatballs

image via

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)

 Source: yourdietdiva.com

Grilled Cajun Turkey Tenderloins

Servings: 4

Serving Size:
6 oz cooked tenderloin
3 cups salad

Prep Time: 10 minutes

Ingredients:

28 oz (raw) boneless turkey breast tenderloins
6 cups romaine lettuce
6 cups raw spinach
1/4 cup low-fat, low-carbohydrate sun-dried tomato salad dressing

Seasoning Rub:
4 tsp extra virgin olive oil
1-1/2 tsp paprika
1/2 tsp onion powder
1/2 tsp cayenne powder
1/4 tsp garlic powder

Directions:

Combine all ingredients for the seasoning rub in a bowl. Rub turkey tenderloins with spice mixture.
Place turkey on grill and cook for 5 - 10 minutes per side or until turkey is thoroughly cooked.
(Meat thermometer should read 170 F)

Toss lettuce, spinach, and dressing together. Serve with turkey tenderloins.
Source: yourdietdiva.com

Turkey Sausage & Peppers

Turkey Sausage & Peppers

Servings: 4                        
Super Easy ~ Prep Time is 10 Minutes 

Per Serving
1 Leanest
1 Green
3 Condiments

Ingredients:  

1 large green pepper, thinly cut into strips
1 tsp. olive oil
Season with salt and pepper

For the Sausages:
1 lb (or a bit less) ground turkey breast – 99% lean
2 tsp. crushed rosemary
1 tsp tarragon (you could use basil instead, if you prefer)
1 tsp oregano
1/2 tsp ground cumin
1/2 tsp garlic salt
1/4 tsp. crushed red pepper flakes (optional)
ground pepper to taste 

For the Sauce:
1 small can tomato sauce (no sugar added)
1/2 tsp. basil
1/2 tsp. oregano
1/2 tsp. garlic powder
1/8 tsp. cayenne pepper (or more to taste - optional)
Salt and pepper to taste

Directions:
Spray pan with Pam, add teaspoon of olive oil and sauté peppers until they just begin to
brown (crisp tender). Remove to a bowl.
Mix seasonings with turkey and form into 4 sausage shaped links. Spray with pam and
brown all sides (on med-hi heat) in same pan that you did the veggies in. Cook until
centers are no longer pink. Remove to bowl with peppers.
Turn heat to low, pour tomato sauce into the same skillet and add spices. Cover and let
simmer 5 minutes. Remove the lid and add the sausages and peppers. Mix together and
cook another 3 minutes or so just to heat. Then plate ‘em up!

Source: yourdietdiva.com

Spaghetti Squash with Turkey and Roasted Vegetables

Servings: 4

Per Serving
1 lean
3 green
3 condiments

Ingredients:
25 oz. ground turkey meat 95 to 97% Lean
1 tsp. olive oil
1 tsp. garlic powder
¾ teaspoon salt
1 Spaghetti Squash
2 ½ cups diced tomato
¼ cup water
¼ cup roasted vegetables (see recipe for roasted vegetables under Lean & Green vegetable tab)
1 tbsp. Parmesan Cheese

Directions:
Cut Spaghetti Squash in half length wise. Place cut side down in microwave safe pan. Add a little water and steam for about 20 minutes. Use a fork and scrape the “noodles” out. Each person get ¾ a cup.
Brown turkey meat - until you see no pink - in pan with 1 tsp. olive oil. Add a pinch of salt and garlic powder.
Put diced tomato in a sauce pan with ¼ cup water and simmer until soft. Each person gets ½ cup.
Mix ½ cup tomatoes with your 5 oz of Ground Turkey Meat
Plating: ¾ cup of Spaghetti Squash, 5 oz Ground Turkey meat, ½ cup of Tomato Sauce and ¼ cup roasted vegetables. Recipe for vegetables in under "Lean & Green" vegetable tab
Source: yourdietdiva.com

Lemon Turkey Burgers with Thyme

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Prep time: 20 min

Cook time: 12 min

Servings: 2

Per serving:
One Leaner protein
3 condiments
2 vegetable servings
optional snack

Ingredients:
1 pound 99% lean ground turkey breast
1 packet Medifast crackers, crushed
1 teaspoon lemon zest
2 teaspoons fresh-squeezed lemon juice

1/2 teaspoon dried thyme
2 teaspoons extra-virgin olive oil
2 thin slices of sweet onion
1 cup red or yellow bell pepper, sliced
¼ teaspoon salt
¼ teaspoon pepper
5 sprays pan spray

Toppings:
2 1 ounce Slices of low fat cheese
1 cup Roma-type tomatoes, sliced
Directions:

In a large bowl, mix together the ground turkey, bread crumbs, lemon zest, lemon juice, and thyme. Form into two (2) patties Place on a plate, cover with plastic wrap, and refrigerate until ready to grill.

In a large frying pan with 2 teaspoons olive oil, sauté onion until almost caramelized. Add bell pepper and sauté till heated through and softened. Sprinkle with a little salt and pepper. Remove from heat and set aside.

Preheat barbecue grill; brush and oil the grates with 5 sprays pan spray. Grill turkey patties approximately 5 to 6 minutes on each side or until internal temperature reaches 165 degrees F. on your meat thermometer.

Rachael Ray recipe adapted

Source: yourdietdiva.com

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
Source: yourdietdiva.com

Herb and Cheese-Stuffed Chicken Breasts

via

Here is another great recipe and this time we are using Laughing Cow cheese rather than Goat cheese. Serve with fresh spinach sautéed with crushed red pepper. 

Servings: 4 

Per serving: 

One Leaner Protein 

1/4 snack 

1 fat 

1 condiment 

1 vegetable serving 

Preparation Time: 20 minutes 

Ingredients: 

· 1 packet Medifast crackers, crushed 

· 2 tablespoons chopped fresh mint 

· 2 tablespoons chopped fresh flat-leaf parsley 

· 4 wedges Light Laughing Cow cheese 

· 4 (8-ounce) skinless, boneless chicken breast halves 

· 1/2 teaspoon kosher salt, divided 

· 2 teaspoons olive oil, divided 

· 1/4 teaspoon crushed red pepper 

· 4 cups fresh spinach 

Preparation 

1. Preheat broiler to high. 

2. Combine first 4 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 2 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon salt. 

3. Heat a large nonstick skillet over medium-high heat; add 1 teaspoon olive oil to pan. Add chicken to pan, and cook for 2 minutes on 1 side or until browned. Arrange chicken on a baking sheet (browned side up); broil for 8 minutes or until done. 

4. Heat skillet over medium-high heat. Add remaining 1 teaspoon oil, red pepper, and spinach; cook for 2 minutes or until spinach wilts. Stir in the remaining 1/4 teaspoon salt.

 

Source: yourdietdiva.com

Chicken Stuffed with Spinach, Cheese and Pine Nuts

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

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

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.

Revised recipe from Cooking Light - SEPTEMBER 2010
Source: yourdietdiva.com

Herbed Arugula-Tomato Salad with Chicken

Dress up quick-cooking cutlets with a homemade vinaigrette and freshproducefor an easy Mediterranean-inspired meal.

Servings: 4

Per serving
One Leaner serving
3 condiments
1 fat
2 ¼ vegetable servings

Ingredients

· 5 teaspoons extra-virgin olive oil, divided
· 1 teaspoon grated lemon rind
· 1 tablespoon fresh lemon juice
· 4 (8-ounce) chicken breast cutlets -
· Cooking spray
· 3/4 teaspoon salt, divided
· 1/2 teaspoon freshly ground black pepper, divided
· 2 cups halved cherry tomatoes
· 1 (5-ounce) package baby arugula
· 1 1/2 tablespoons white wine vinegar
· 1 teaspoon dried herbs de Provence –
· 1/2 teaspoon Dijon mustard
· 1 garlic clove, minced

 Directions:
1. Combine lemon rind, juice, and chicken cutlets; let stand 5 minutes.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 2 minutes on each side or until done. Remove from heat; keep warm.
3. Combine tomatoes and arugula in a large bowl. Combine vinegar, herbes de Provence, mustard, garlic, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; gradually add 5 teaspoons of oil, stirring vinaigrette constantly with a whisk. Drizzle the vinaigrette over salad; toss gently to coat. Divide salad evenly among 4 plates. Cut chicken cutlets across the grain into thin slices; arrange 1 sliced cutlet over each salad.

Modified from recipe found at Cooking Light MAY 2010
Source: yourdietdiva.com

Wok-Seared Chicken & Vegetables

image via

Serves: 4 

Per serving: 

1 leaner protein 

1 vegetable serving 

3 condiments 

1 fat 

Ingredients: 

1 teaspoon coriander seeds 

1 teaspoon cumin seeds 

1 teaspoon fennel seeds 

1/4 teaspoon salt 

1/2 teaspoon ground turmeric 

2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes 

4 teaspoons canola oil, divided 

1 1/2 cups green bell pepper, cut into 1-inch cubes 

1 cup sliced spring onion 

4 large cloves garlic, thinly sliced 

3 dried red chilies, such as Thai, cayenne or chile de arbol, stemmed 

2 teaspoons lime juice 

1/2 cup firmly packed fresh mint leaves, finely chopped

Directions 

1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture. 

2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 teaspoons oil. When the oil is shimmering, bell pepper, onion, garlic and chilies. Cook, stirring until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate. 

3. Reduce heat to medium-high and add the remaining 2 teaspoons oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds. 

Calories 271 per serving

Serve over 1 cup of shirataki noodles per serving. This will add 2 vegetable servings.

Source: yourdietdiva.com

Roast Chicken with Balsamic Bell Peppers

via

 Servings: 4 servings 

Per Serving: 

1 Leaner protein 

3 condiments 

1 fat 

1.5 vegetables 

Ingredients: 

 3/4 teaspoon salt, divided 

1/2 teaspoon fennel seeds, crushed 

1/2 teaspoon black pepper, divided 

1/4 teaspoon garlic powder 

1/4 teaspoon dried oregano 

4 (8-ounce) skinless, boneless chicken breasts 

4 teaspoons olive oil, divided 

10 sprays Cooking spray 

2 cups thinly sliced red bell pepper 

1 cup thinly sliced yellow bell pepper 

1 tablespoon sliced shallots 

1 1/2 teaspoons chopped fresh rosemary 

1 cup fat-free, less-sodium chicken broth 

1 tablespoon balsamic vinegar 

Directions: 

1. Preheat oven to 450°. 

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

 

Source: yourdietdiva.com

Sticky Chicken

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Servings: 4 

Per Serving: 

1 Leaner serving 

3 condiments 

This roasted chicken gets its sticky coating from the juices it releases while being baked. 

Ingredients: 

1 large roasting chicken (3-4 lbs.) 

1/2 teaspoon salt - 2 condiments 

1 1/2 teaspoon paprika – 3 condiments 

1/2 teaspoon cayenne pepper 1 condiment 

1 teaspoon onion powder – 2 condiments 

1 teaspoon thyme – 1 condiment 

1/2 teaspoon white pepper -1 condiment 

1/2 teaspoon garlic powder – 1 condiment 

1/2 teaspoon black pepper – 1 condiment 

Directions 

1. In a small bowl, thoroughly combine all the spices. Remove giblets from chicken & clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a re-sealable plastic bag, seal and refrigerate overnight. 

2. When ready to roast chicken, place in a shallow baking pan. Roast, uncovered, at 250° F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it. Let chicken rest about 10 minutes before carving.

Slow Cooked Marinara Chicken with Vegetables

 

Prep time: 15 minutes

Cook time: 6 to 7 hours

Ingredients:

2 pounds boneless, skinless chicken breasts

4 cloves garlic, peeled and crushed

2 cups fresh or low sodium canned tomatoes, drained

4 medium ribs celery, diced (1 cup)

2 small zucchini, diced (2 cups)

1 cup bell pepper, cored, seeded, and diced

1 ½ cups Walden Farms Marinara Sauce – Walden Farms (If you use regular marinara sauce you can only use 2 tablespoons)

1 tsp dried basil

1 tsp dried thyme 

Directions:

Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.  Pour the marinara sauce over all, and sprinkle the basil and thyme on top.  Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork.

Yield: 4 servings

Per serving: 

1 Leaner protein 

3 condiments 

3 vegetable servings 

Feta Chicken and Vegetables

Feta Chicken and Vegetables

Crumbled feta cheese and fresh vegetable strips bring the flavor of the Mediterranean to the table in no time with this quick all-in-one dish.

Makes 4 servings.

Ingredients:

1 Tb crushed Medifast Multigrain Crackers 

1/2 teaspoon dried marjoram or thyme 

1/4 teaspoon black pepper 

1/8 teaspoon salt 

2 (6-ounce) skinned, boned chicken breast halves 

1 teaspoon olive oil 

5 sprays of cooking spray 

1 cup red bell pepper strips 

1/2 cup vertically sliced red onion 

1/3 cup fat-free, less-sodium chicken broth 

1 teaspoon white wine vinegar 

1/4 cup (1 ounce) crumbled low fat feta cheese, divided 

Oregano sprigs (optional) 

Preparation:

Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm. Add bell pepper, onion, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. 

Spoon bell pepper mixture into a bowl; stir in 2 tablespoons cheese. Return chicken to pan, and sprinkle with 2 tablespoons cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 2 plates, and top each serving with a chicken breast half. 

Garnish with oregano sprigs, if desired.  

Per serving:

1 lean serving 

3 condiments 

¼ of a vegetable serving 

Source: yourdietdiva.com

Grab 'n Go Meal Tips

Here are some suggestions for getting the most out of your meals:

1. Shakes

• If you are able, mix your shake 1-2 hrs in advance and put in the refrigerator. This allows it to “soak” and will improve the texture.
• Add a handful of ice and blend
• Try adding half the water for a thicker consistency
• You may also add 1 Tb of fat free, sugar free Cool Whip
• You can also experiment with sugar-free syrups or flavor extracts

2. Puddings

• These can be lumpy if you don’t blend them well. Using a whisk works well.
• They set up faster if you use very cold water
• You can add 1 Tb of fat free, sugar free Cool Whip
• You can make these into a shake by using: 1 pudding packet, 1 cup of water, ½ cup of ice. For thicker consistency, use only ½ cup of water.

3. Soups

• All of the soups taste much better if they are soaked for a few hours prior to eating. You can either mix them with cold water and refrigerate, or mix them with boiling water and put them in a thermos (remember, they need to be kept cold or hot to prevent foodborne illness)
• You can add condiments such as black pepper, lemon pepper, hot sauce, onion powder, chili powder, etc. but remember to count the condiments.
• You can add green vegetables or meat (but remember to subtract this from your lean and green portions).
• A good way to make the Chili is (after soaking) to add a few shakes of chili powder, 1/2 tsp of beef bouillon, 1/2 cup of canned diced tomatoes (such as Rotel), and one teaspoon of white vinegar. Cook on the stovetop until nice and hot. Be sure and deduct the tomatoes from your Green (one vegetable serving).
• Cream of Chicken is excellent with some fresh spinach added, or some chopped cooked mushrooms for a "cream of mushroom" spin. It's also great with a bit of curry powder added.

4. Oatmeal

• This is usually an acquired taste. Many people end up loving the oatmeal so if you don’t like it at first, try again in a few weeks and you may be surprised!
• Mix this with hot or boiling water and then wait 15 minutes and the consistency will be much improved
• You can mix in a packet of Splenda or some sugar free maple syrup
• You can also add cinnamon

5. Bars

• These are pretty good as is
• You can try freezing them for a variation
• Try cutting your bars into little squares and freezing them in a baggie
• You can also microwave your bars in a bowl and eat them with a spoon for a gooey snack

6. Pancakes

• If you want these more fluffy try adding ½ teaspoon baking powder to the dry mix
• Be sure to only add ¼ cup water
• Mix and let sit 5 minutes before cooking
• Can add a dollop of fat free, sugar free Cool Whip or sugar free maple syrup

7. Brownies

• These are pretty good as is
• Try mixing 2T water and 1T any flavor sugar-free syrup into the brownie mix in the included tray. Microwave for 55 seconds at 70% power (sometimes if I want it less fudgey, I go 80%).
• Spread 1 Tbsp peanut butter on the brownie and let it melt and eat it. (peanut butter = 1 optional snack)
• Chill the brownie, with or without peanut butter, and eat cold.
• Freeze the brownie in its tray until it is solid. Then peel off the tray and eat it (this is so good!)
• You can create flavor variations by using sugar free syrups, diet sodas, or coffee in place of the liquid. You can add extracts like peppermint or orange, or spices like cinnamon.

8. Macaroni and Cheese

• Add 3 oz water instead of 4 oz
• Let it stand after cooking (30 min or longer) to let the water absorb, and then reheat it
• You can also make the mac and cheese as directed and then top with a sprinkle of reduced fat cheddar (subtract from your Lean portion) and then bake it in a toaster oven to get that cheesy, crusty top.

9. Cold Drinks

• Try adding ice and blending to make a slushy