Most diet books tell you exactly what meals to eat and in what order. Who eats like that? I don’t, and I know you don’t either.
At the end of this book, I’ll make suggestions for arranging my 120 5-Factor recipes into a weeklong plan. But whether you eat them in the recommended order is entirely up to you.
I want you to be creative. That’s what makes the 5-Factor Diet so effective—and easy to stick to. Use these menus in whichever order keeps you coming back for more. When I work with Kanye West, for instance, he likes to eat the same thing for breakfast on most days: an egg white omelet with a little lean shredded beef and a bowl of berries. His favorite breakfast helps him stick to eating healthy.
Alicia Keys, on the other hand, loves to cook, and that gives her the ability to be more experimental. She enjoys variety in her diet and loves to try different 5-Factor menus.
If you want to eat the same breakfast every single morning, I have no problem with that. And if you prefer to mix things up every day, that’s fine too. Each of the 120 recipes in this book is balanced nutritionally and specifically to meet the 5-Factor criteria. That way, even if you chose to eat the same five meals every day—or even the same meal five times a day!—you’d never be left nutrient-deficient.
I’m presenting you with 120 recipes—nearly a month’s worth of meals—because variety is important to many dieters. These 120 fantastic recipes—just like the 100 recipes in 5-Factor Fitness—not only are delicious but also are hands-down some of the easiest and most convenient recipes you’ll ever try. I should know because I’ve had to make them on the fly for my clients at the strangest places and times.
When I’m on film sets with clients, I prepare their food quite often. I literally have minutes to make a meal when they unexpectedly take a break from filming. It was that kind of pressure that inspired my recipes.
Each had to be very simple to make.
Each had to use very few ingredients.
Each had to be delicious—I’m competing against catered food on sets, you know! (Halle Berry loves my 5-Factor fajitas, while Eva Mendes flips over my 5-Factor pizzas.)
And finally, each had to meet my 5-Factor criteria.
That’s exactly what these recipes deliver. Not only do they fulfill the 5-Factor criteria, but they can be prepared—minus cook time—in just five minutes. You need only five—or fewer—core ingredients (plus seasonings and oils). I kept the number of steps in each recipe to five as well. If you want even more variety, I encourage you to check out the recipes in 5-Factor Fitness.
It’s easy to make 5-Factor meals and enjoy the benefits of the 5-Factor Diet. So let’s get cooking!
No more excuses.
1 bunch asparagus spears
1 1⁄2 cups egg whites
2⁄3 cup nonfat milk
4 slices whole grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray
1. Place the asparagus spears in a container with a little water. Microwave for 1 1⁄2 minutes, then drain and set aside.
2. Whisk together the egg whites, milk, salt, and pepper.
3. Coat a nonstick skillet with cooking spray and heat the skillet. Pour half of the egg whites into the skillet. When the egg whites begin to set, turn them over. Cook for 30 seconds and then slide the crepe onto a cutting board. Place half of the asparagus spears in the center of the crepe and roll tightly. Repeat but reserve a couple of asparagus spears for garnish.
To Serve: Place the asparagus crepes on plates and serve with toast. Garnish with the reserved asparagus spears.
Servings: 2
1 1⁄2 cups egg whites
1⁄4 cup nonfat cream cheese, softened
1 cup finely chopped sun-dried tomatoes
4 leaves fresh basil, finely chopped
4 slices whole grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray
1. Whisk together the egg whites, cream cheese, salt, and pepper.
2. Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.
To Serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.
Servings: 2
3⁄4 cup egg whites
2 whole grain or whole wheat tortillas
2 1⁄4 cups canned black beans, drained
1⁄2 cup shredded nonfat mozzarella cheese
1 cup salsa
1 teaspoon ground cumin
1 teaspoon garlic salt
Cracked black pepper to taste
Cooking oil spray
1. Preheat the oven or toaster oven to 350°F.
2. Whisk together the egg whites, cumin, garlic salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir over low heat until egg whites are cooked. Set aside.
3. Lay tortillas on a cutting board and sprinkle with black beans. Top with the egg whites and shredded cheese and roll tightly. Wrap the burritos in foil and bake for 2 minutes.
To Serve: Unwrap the burritos, cut in half, and serve with salsa.
Servings: 2
1 cup nonfat ricotta cheese
1⁄4 cup egg whites
4 cups diced tomatoes
4 whole grain or whole wheat tortillas
8 cups spinach leaves
2 teaspoons taco seasoning mix
1 teaspoon onion powder
Salt and cracked black pepper to taste
Cooking oil spray
1. Whisk together the ricotta cheese, egg whites, taco seasoning mix, onion powder, salt, and pepper. Stir in the tomatoes. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg mixture. Cook and stir until the egg whites are cooked. Set aside.
2. Heat the tortillas in the microwave for 20 seconds and place on a cutting board. Place the scrambled eggs and spinach in the center of each tortilla. Roll tightly.
To Serve: Cut the burritos in half and serve hot.
Servings: 2
2 cups egg whites
2 large whole grain or whole wheat tortillas
1 1⁄4 cups refried beans
1⁄4 cup shredded nonfat cheddar cheese
1 cup salsa
Cooking oil spray
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg whites. Cook and stir for 1 1⁄2 minutes. Set aside.
2. Heat the tortillas in the microwave for 15 seconds. Spread the tortillas with refried beans and spoon the egg whites over the beans. Sprinkle with cheese and roll the tortillas tightly.
To Serve: Cut the burritos in half and serve with salsa.
Servings: 2
1 1⁄4 cups egg whites
3 cups broccoli florets, coarsely chopped
1⁄4 cup shredded nonfat cheddar cheese
4 slices whole grain bread, toasted
1 teaspoon Mrs. Dash seasoning mix
Salt and cracked black pepper to taste
Cooking oil spray
1. Whisk together the egg whites, Mrs. Dash, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the broccoli florets and cook and stir until they are bright green. Add the egg whites and cook while gently pushing them to the center with a rubber spatula. When the egg mixture begins to set on the bottom, turn it over. Sprinkle with cheese and cover the pan. Cook for 30 seconds or until the cheese begins to melt.
To Serve: Slide the omelet onto a plate and fold in half. Cut in half and serve with toast.
Servings: 2
NOTE: You can use any green vegetable in your refrigerator in place of the broccoli.
1 1⁄2 cups egg whites
23⁄4 cups diced bell peppers
1 tablespoon nonfat sour cream
1⁄4 cup shredded nonfat mozzarella cheese
2 strips turkey bacon
Salt and cracked black pepper to taste
Cooking oil spray
1. Preheat broiler. Whisk together the egg whites, bell peppers, sour cream, salt, and pepper.
2. Coat a nonstick crepe pan with cooking spray and heat the pan. Ladle 1⁄4 cup of the egg white mixture into the pan and cook until it is partially set. Turn it over and cook until almost set. Repeat with the remaining egg white mixture. Place the pancakes on a nonstick baking sheet and sprinkle with the mozzarella cheese. Broil until the cheese is melted and golden brown.
3. Microwave the turkey bacon for 3 minutes.
To Serve: Transfer the pancakes and turkey bacon to serving plates.
Servings: 2
2 medium sweet potatoes
1 cup egg whites
5 cups sliced button mushrooms
1 ounce Canadian bacon, cut into thin strips
1 cup shredded nonfat cheddar cheese
1 teaspoon chili powder
1⁄2 teaspoon garlic powder
Salt and cracked black pepper to taste
Cooking oil spray
1 pinch ground cinnamon
1. Microwave the sweet potatoes for 3 minutes each. Peel the potatoes and set aside.
2. Whisk together the egg whites, chili powder, garlic powder, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the mushrooms and cook until most of the liquid has evaporated. Add the egg white mixture and cook until it begins to set. Add the Canadian bacon and cheddar cheese. Cover and cook until the cheese is melted.
To Serve: Cut the sweet potatoes into cubes and gently toss with the cinnamon, salt, and pepper. Cut the omelet in half and serve with the sweet potatoes.
Servings: 2
1 1⁄8 cups egg whites
1 3⁄4 cups broccoli florets, coarsely chopped
3⁄4 cup diced red and green bell pepper
1⁄2 cup shredded nonfat mozzarella cheese
4 slices whole grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray
1. Preheat the oven to 350°F.
2. Whisk together the egg whites, salt, and pepper. Coat 12 muffin cups with cooking spray. Pour the eggs into the muffin cups, filling each cup halfway. Drop the broccoli and bell pepper into the egg whites, dividing them evenly. Bake for 10 minutes or until the egg begins to set. Remove from the oven and sprinkle cheese over the top of each muffin. Return to the oven and bake until the egg has set completely and the cheese is melted and golden.
To Serve: Slide a knife around the edge of each muffin and unmold onto a cutting board. Cut in half or leave whole. Place on plates and serve with toast.
Servings: 2
2 strips turkey bacon
1 1⁄4 cups egg whites
4 slices whole grain bread, toasted
1⁄2 cup shredded nonfat cheddar cheese
1 1⁄4 cups diced, seeded plum tomatoes
Salt and cracked black pepper to taste
Cooking oil spray
1. Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.
2. Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1⁄2 minutes or until the egg whites are set.
To Serve: Spoon the egg whites on the toast. Top with cheese, turkey bacon, and diced tomatoes.
Servings: 2
NOTE: If you can’t find nonfat cheddar cheese, you can substitute shredded part-skim mozzarella cheese.
2 cups egg whites
1 1⁄2 cups coarsely chopped roasted red peppers
1 cup shredded nonfat mozzarella cheese
2 large yams
2 teaspoons onion powder
1 teaspoon ground cumin
Salt and cracked black pepper to taste
Cooking oil spray
1. Whisk together the egg whites, onion powder, cumin, salt, and black pepper. Stir in the roasted peppers and shredded cheese. Coat a small glass baking dish with cooking spray. Pour the egg white mixture into the baking dish. Microwave for 4 minutes. Set aside. Microwave the yams for 31⁄2 minutes each. Cut the yams in half and season with salt and pepper.
To Serve: Cut the frittata and serve with yams. Garnish with cracked black pepper.
Servings: 2
1 1⁄2 cups egg whites
1 cup sliced leeks (white part only)
2 tablespoons nonfat cream cheese
2 ounces smoked salmon, chopped
4 slices whole grain bread, toasted
Salt and cracked black pepper
Cooking oil spray
2 teaspoons dried parsley
1. Whisk together the egg whites, leeks, salt, and pepper. Coat a small glass baking dish with cooking spray. Pour the egg white mixture into the baking dish. Cover with plastic wrap three-fourths of the way. Microwave for 4 minutes. Cool for 3 minutes.
To Serve: Run a knife around the edge of the frittata and turn it over onto a cutting board. Spread the frittata with cream cheese and top with chopped salmon. Cut frittata in half and serve with toast. Garnish with parsley and additional pepper.
Servings: 2
1 plum tomato, seeded and diced
1 tablespoon thinly sliced scallion, white part only
3⁄4 cup egg whites
1⁄2 cup shredded nonfat mozzarella cheese
4 slices whole grain bread, toasted
Cooking oil spray
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the tomato and scallion and cook until the scallion is light golden. Whisk in the egg whites and half of the shredded cheese. Cook and stir until the egg white mixture is almost set. Season with salt and pepper.
To Serve: Spoon the scrambled eggs into a small casserole and sprinkle with the remaining cheese. Microwave until the cheese is melted. Serve with toast.
Servings: 2
1⁄4 pound smoked chicken breast, cut into cubes
1⁄4 cup egg whites
1⁄2 cup shredded nonfat cheddar cheese
4 slices whole grain bread, toasted
2 grapefruit, cut in half and seeded
Cooking oil spray
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the cubed chicken and egg whites. Season with salt and pepper and cook for 2 minutes. Add the cheese and cook until the cheese is melted.
To Serve: Spoon the scrambled eggs onto plates and serve with toast and grapefruit.
Servings: 2
1 cup egg whites
1⁄4 cup nonfat cream cheese, softened
2 ounces smoked salmon
4 slices whole grain bread, toasted
1 3⁄4 cups orange sections
Salt and cracked black pepper to taste
Cooking oil spray
1. Whisk together the egg whites, cream cheese, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Pour the egg white mixture into the skillet. Gently push the egg whites toward the center as they cook. When they are almost set, place the smoked salmon on top. Cover the pan and cook for 30 seconds. Remove the lid and season with additional pepper.
To Serve: Slide the omelet onto a cutting board and fold in half. Cut the omelet in half and serve with toast and orange segments.
Servings: 2
1 cup egg whites
3 ounces deli-style fat-free smoked turkey, chopped
1 1⁄2 cups chopped plum tomatoes
1⁄2 cup shredded nonfat mozzarella cheese
4 slices whole grain bread, toasted
Cooking oil spray
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg whites and cook for 30 seconds. Sprinkle with chopped turkey, tomatoes, and shredded cheese. Cook and stir about 2 minutes or until the egg whites are completely set. Season with salt and pepper.
To Serve: Serve the scrambled eggs with toast.
Servings: 2
NOTE: For lunch, spoon the scrambled eggs on toast and eat it as an open-face sandwich.
2 large sweet potatoes
1⁄2 cup diced Spanish onion
1 bell pepper, seeded and diced
1 cup egg whites
1 cup shredded nonfat cheddar cheese
Cooking oil spray
1 1⁄2 teaspoons garlic powder
1 teaspoon paprika
1 teaspoon red pepper flakes
Salt and cracked black pepper to taste
1. Microwave the sweet potatoes for 31⁄2 minutes each or until tender. Peel off the skins and dice the potatoes. Coat a nonstick skillet with cooking spray and heat the skillet. Add the onion and cook for 1 minute. Add the sweet potatoes, bell pepper, garlic powder, paprika, and red pepper flakes. Toss gently and set aside.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg whites, cheese, salt, and cracked black pepper. Cook and stir until the egg whites are set.
To Serve: Spoon the scrambled eggs and home fries onto plates. Garnish with cracked black pepper.
Servings: 2
NOTE: If you can’t find nonfat cheddar cheese, use shredded part-skim mozzarella.
1⁄3 pound extra lean ham, cut into two serving-size pieces
2 3⁄4 cups peeled, cored, and cut-up Fuji apples
1⁄2 cup nonfat cottage cheese
2 slices whole grain bread, toasted
1 teaspoon ground cinnamon
1⁄4 teaspoon sugar substitute
1. Place the ham steaks in a hot nonstick skillet and cook for 1 minute on each side. In a bowl, toss together the apple pieces, cinnamon, and sugar substitute. Microwave for 2 minutes. Mash the cooked apples and the cottage cheese with a fork.
To Serve: Serve ham steaks with applesauce and toast.
Servings: 2
1⁄2 cup bran flakes
1⁄2 cup egg whites
1⁄2 cup nonfat sour cream
1 3⁄4 cups nonfat ricotta cheese
1 tablespoon sugar substitute
1 pinch salt
Butter-flavor cooking oil spray
2 teaspoons ground cinnamon
1. Whisk together the bran flakes, egg whites, sour cream, sugar substitute, and salt. Coat a nonstick skillet with cooking spray and heat the skillet. Ladle a thin layer of batter into the skillet. Cook until the batter begins to set. Carefully turn the pancake and cook on the other side until the pancake is completely set and is a light golden color. Repeat with the remaining batter.
To Serve: Dust the pancakes with cinnamon and serve with ricotta.
Servings: 2
1 1⁄2 cups egg whites
1 1⁄3 cups chopped strawberries
1 cup rolled oats
1 cup nonfat sour cream
1 cup blueberries
1 1⁄4 teaspoons sugar substitute
Butter-flavor cooking oil spray
1. Beat together the egg whites, strawberries, rolled oats, and sugar substitute until smooth.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Ladle 1⁄4 cup of the batter into the skillet. Cook until the batter is set around the edges of the pan, then push it toward the center with a spatula. Cook until the batter begins to set in the center. Turn the pancake over or cover the pan. Cook for 1 minute. Repeat with remaining batter.
To Serve: Slide the pancakes onto plates and top with sour cream. Garnish with blueberries.
Servings: 2
2⁄3 cup egg whites
2⁄3 cup nonfat milk
2 slices whole grain bread
1⁄8 cup nonfat ricotta cheese
1 teaspoon sugar substitute
1 pinch salt
Cooking oil spray
1 teaspoon ground cinnamon
1. Whisk together the egg whites, milk, sugar substitute, and salt. Soak the bread in the egg white mixture. Drain the excess liquid.
2. Coat a nonstick skillet with cooking spay and heat the skillet. Cook the bread, one slice at a time, until each side is set and bread is light brown.
To Serve: Place the French toast on a plate and top with ricotta. Garnish with cinnamon.
Servings: 1
4 oranges
1 scoop protein powder (100% whey)
1 cup nonfat cottage cheese
2 Granny Smith apples, cored and cut into wedges
2 cups quartered strawberries
1 teaspoon ground ginger
1. Peel and section three of the oranges and squeeze the juice from the fourth orange. Whisk the orange juice, protein powder, and ginger into the cottage cheese.
To Serve: Spoon the cottage cheese into bowls and top with orange sections, apple wedges, and strawberries. Serve chilled.
Servings: 2
2 1⁄4 cups nonfat milk
3⁄4 cup Cream of Wheat
1 scoop protein powder (100% whey)
1 teaspoon ground cinnamon
1. In a saucepan, combine the milk, Cream of Wheat, and protein powder and bring to a boil. Whisk until smooth and creamy.
To Serve: Ladle into bowls and garnish with cinnamon.
Servings: 2
NOTE: If you can’t find 100% whey protein, use soy protein.
2 cups Kashi GoLean cereal or other high-fiber whole grain cereal
2 cups nonfat milk
To Serve: Place 1 cup of cereal in each bowl and add the milk.
Servings: 2
NOTE: You can find Kashi GoLean cereal in the organic section of your local market.
5 ounces deli-style turkey breast, sliced
3 Granny Smith apples, cored and thinly sliced
2 tablespoons pickle relish
1 tablespoon whole grain mustard
1. Place the turkey slices on a cutting board. Lay the apple slices on the turkey and spread with relish and mustard. Roll tightly and secure each with a toothpick.
To Serve: Make the roll-ups ahead, wrap in plastic wrap, and refrigerate.
Servings: 2
2 cups canned artichoke hearts, drained
1⁄2 cup nonfat cream cheese, softened
2 tablespoons shredded nonfat mozzarella cheese
1 whole Belgian endive
1 teaspoon dried parsley
1 teaspoon onion powder
Salt and cracked black pepper to taste
1. In a food processor, pulse the artichoke hearts, cream cheese, mozzarella cheese, parsley, onion powder, salt, and pepper.
To Serve: Pull the leaves from the endive and arrange them on a serving platter. Spoon the artichoke spread into the leaves.
Servings: 2
3⁄4 cup finely chopped sun-dried tomatoes
4 whole grain crackers
2⁄3 cup shredded nonfat mozzarella cheese
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1 teaspoon Italian seasoning
Cracked black pepper to taste
1. Preheat broiler to medium. Spoon the sun-dried tomatoes onto the crackers and top with the mozzarella cheese. Season with garlic powder and onion powder. Broil until the cheese is melted.
To Serve: Garnish with Italian seasoning and pepper.
Servings: 2
2 pears, cored and cut into wedges
1 cup nonfat ricotta cheese
Cracked black pepper
To Serve: Arrange the pear wedges on a plate and spoon the ricotta over the pears. Garnish with cracked black pepper.
Servings: 2
1 ounce deli-style fat-free chicken breast, thinly sliced
4 ounces nonfat Swiss cheese, cut into strips
4 multigrain crackers
1 cup salsa
To Serve: Roll the chicken slices around the Swiss cheese and arrange on top of the crackers. Garnish with salsa.
Servings: 2
2 3⁄4 ounces skinless, boneless chicken breast
2 cups peeled, cored, and diced Granny Smith apple
1 3⁄4 cups finely diced celery
1 cup nonfat sour cream
1⁄2 teaspoon celery seeds
1 tablespoon onion salt
1. In a small saucepan, cook the chicken in water until the chicken is fully cooked. Drain, cool, and dice the chicken.
2. In a mixing bowl, combine the chicken, apple, celery, sour cream, onion salt, and celery seeds. Cover and chill.
To Serve: Spoon the chicken salad into small bowls.
Servings: 2
1 garlic clove, peeled
1 cup cooked garbanzo beans, drained and rinsed
3 tablespoons freshly squeezed lemon juice
1 stalk celery, cut into thick sticks
3 ounces deli-style sliced fat-free turkey
1⁄2 teaspoon olive oil
Salt and cracked black pepper to taste
1 teaspoon dried parsley
1. Preheat the oven or toaster oven to 350°F. Wrap the garlic clove in foil and roast for 10 minutes. For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, and olive oil. Pulse until a smooth paste forms. Season with salt and pepper. (If the hummus is too thick, add a little water until it reaches the desired consistency.)
To Serve: Arrange the celery sticks and turkey slices on plates. Serve the hummus in a small bowl and garnish with dried parsley.
Servings: 2
1⁄3 cup edamame beans, removed from pods
3 teaspoons grated ginger
3 teaspoons slivered scallion
3 cups shredded carrots
2 1⁄4 ounces sushi-grade yellowfin tuna, thinly sliced
1⁄2 cup water
1 tablespoon soy sauce
Salt to taste
1. Cook edamame in boiling water for 2 minutes. Drain edamame and set aside. For vinaigrette, whisk together the water, soy sauce, ginger, and scallion. Toss the shredded carrots and tuna slices with the vinaigrette.
To Serve: Place the warm edamame in the center of a plate and season with a little salt. Arrange the carrots and tuna slices around the edamame.
Servings: 2
NOTE: Combining warm edamame with chilled tuna makes a refreshing hot and cold snack.
1 3⁄4 cups shredded carrots
1 Granny Smith apple, shredded
1⁄2 cup rice wine vinegar
5 ounces skinless, boneless chicken breast, cut into bite-size pieces
1 bell pepper, seeded and cut into squares
1 teaspoon ground ginger
Salt and cracked black pepper to taste
Cooking oil spray
1. In a blender or food processor, combine the carrots, apple, rice wine vinegar, ginger, salt, and cracked black pepper. Pulse until smooth. Pour into a container and refrigerate. If the vinaigrette is too thick, add a little water.
2. Alternately thread chicken and bell pepper pieces onto skewers. Coat lightly with cooking spray and season with salt and cracked black pepper. On a hot nonstick grill pan, cook the chicken skewers for 10 minutes or until the chicken is fully cooked.
To Serve: Place the chicken kabobs on plates and drizzle with the vinaigrette. Serve warm.
Servings: 2
NOTE: If you double this snack, you’ll have a great lunch.
6 whole grain crackers or any high-fiber, low-sugar crackers
2 ounces deli-style smoked chicken, thinly sliced
2 ounces nonfat cheddar cheese, thinly sliced
1⁄2 peach, cored and thinly sliced
1⁄2 pear, pitted and thinly sliced
To Serve: Arrange the crackers on a plate and serve with chicken, cheese, and fruit slices.
Servings: 2
1 strip turkey bacon
1 1⁄2 cups arugula leaves
2 pears, cored and thinly sliced
3⁄4 cup nonfat ricotta cheese, softened
1 lemon, cut in half
Salt and cracked black pepper to taste
1. Microwave the turkey bacon for 2 minutes or until crisp. Crumble the bacon.
To Serve: Arrange the arugula on plates and top with the pear slices and crumbled turkey bacon. Spoon the ricotta around the plates. Squeeze the juice from the lemon over the salad. Season with salt and pepper.
Servings: 2
20 asparagus spears
6 ounces deli-style fat-free turkey, thinly sliced
2 cups shredded carrots
1⁄2 cup very thinly sliced red onion
Cooking oil spray
Salt and cracked black pepper to taste
1. Preheat the toaster oven to 350°F.
2. Toss the asparagus spears with cooking spray, salt, and pepper. Roast in the toaster oven for 4 minutes.
To Serve: Lay the turkey slices on a cutting board. Sprinkle with the shredded carrots and place roasted asparagus spears in the middle. Roll the turkey tightly around the carrots and asparagus. Garnish with sliced onion.
Servings: 2
1 1⁄2 cups quartered strawberries
1 cup orange sections
1 Granny Smith apple, cut into wedges
1 ounce smoked turkey, cut into cubes
1⁄2 cup nonfat cottage cheese
1. Gently toss together the strawberries, orange sections, apple wedges, and turkey cubes. Refrigerate until ready to serve.
To Serve: Spoon the cottage cheese into bowls and top with the fruit mixture.
Servings: 2
1 clove garlic, mashed
12 ounces plums, pitted and thinly sliced
3 ounces fresh salmon, sliced paper-thin
1 scallion, thinly sliced
1⁄4 cup low-sodium soy sauce
1 teaspoon ground ginger
1⁄2 teaspoon wasabi powder
1⁄2 teaspoon sugar substitute
2 teaspoons sesame seeds
1. Whisk together the soy sauce, garlic, ginger, wasabi powder, and sugar substitute.
2. Arrange half of the plums on a plate. Arrange all of the salmon over the plums. Arrange the remaining plums over the salmon. Pour the soy mixture over the plums. Refrigerate.
To Serve: Garnish with scallion and sesame seeds.
Servings: 2
4 hard-boiled eggs, yolks removed
1 hard-boiled egg
2 tablespoons nonfat mayonnaise
2 stalks celery, finely diced
2 slices whole grain bread, toasted
1 teaspoon onion powder
1 pinch celery seeds
Salt and cracked black pepper to taste
1. Chop the egg whites and whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt, and pepper. Mix well.
To Serve: Cut the toast into quarters and serve with egg salad.
Servings: 2
3 hard-boiled eggs, yolks removed
1 3⁄4 cups nonfat sour cream
1⁄2 cup balsamic vinegar
3 teaspoons Dijon mustard
4 stalks celery, cut into small sticks
Salt and cracked black pepper to taste
1. Quarter the egg whites and set aside. Whisk together the sour cream, balsamic vinegar, mustard, salt, and pepper.
To Serve: Arrange the egg whites and celery sticks on a plate. Drizzle with the sauce and garnish with pepper.
Servings: 2
1⁄2 cup canned water-pack tuna, drained
1⁄2 cup nonfat sour cream
1⁄4 cup thinly sliced scallions
2 hard-boiled eggs, halved and yolks removed
3 cups shredded carrots
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and cracked black pepper to taste
1. In a bowl, combine the tuna, sour cream, scallions, onion powder, garlic powder, salt, and pepper. Stir until the ingredients are combined. Stuff the egg whites with the tuna mixture.
To Serve: Make a shredded carrot nest on a plate and top with the stuffed eggs. Garnish with pepper.
Servings: 2
1⁄2 cup egg whites
4 cups spinach
2 tablespoons shredded part-skim-milk mozzarella cheese
4 slices whole wheat bread, toasted
1 pinch onion powder
1 pinch garlic salt
Cracked black pepper to taste
Olive oil cooking spray
1. Whisk together the egg whites, onion powder, garlic salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Add the spinach and cover the pan. Cook until the eggs begin to set on top. Sprinkle the cheese over the frittata and cook until cheese is melted.
To Serve: Cut frittata into wedges and serve hot or cold with toast.
Servings: 2
4 veggie hot dogs
3 cups halved button mushrooms
2 cups cherry tomatoes
1 cup pickles cut into chunks
3 tablespoons Dijon mustard
1. Microwave the veggie hot dogs for 1 1⁄2 minutes. Cut each hot dog into four pieces. Alternately thread hot dog pieces, mushrooms, tomatoes, and pickles on skewers.
To Serve: Serve warm or cold with Dijon mustard.
Servings: 2
1 1⁄2 cups shredded carrots
1 pear, cored and chopped
1⁄4 cup nonfat sour cream
1 tablespoon horseradish
4 ounces deli-style roast beef, thinly sliced
1 teaspoon lime juice
Salt and cracked black pepper to taste
1. Lightly toss together the shredded carrots, pear, and lime juice. Combine the sour cream and horseradish and gently stir into the carrot mixture.
To Serve: Season the roast beef with salt and pepper and serve with the coleslaw.
Servings: 2
6 jumbo shrimp, peeled and deveined
1 1⁄3 cups canned black beans, drained
1⁄4 cup finely diced red onion
1 lime
4 tablespoons whole cilantro leaves
1 teaspoon red pepper flakes
Salt and cracked black pepper to taste
Cooking oil spray
1. Season the shrimp with half of the red pepper flakes, salt, and cracked black pepper. Coat a nonstick skillet with cooking spray and heat skillet. Add the shrimp and cook for 2 minutes or until the shrimp turn opaque.
2. Combine the black beans and red onion with the juice from one half of the lime, cilantro, remaining red pepper flakes, salt, and cracked black pepper.
To Serve: Place the black bean mixture in a bowl and serve with the shrimp. Slice the remaining lime half and garnish with the lime slices.
Servings: 2
3⁄4 cup nonfat sour cream
1⁄2 cup nonfat cream cheese
1 tablespoon dry onion soup mix
12 ounces carrots, cut into sticks
1. Beat together the sour cream, cream cheese, and onion soup mix until very smooth.
To Serve: Arrange the carrot sticks on a plate and serve with the onion dip.
Servings: 2
1 1⁄4 pounds spinach leaves
1 cup nonfat sour cream
1⁄4 cup shredded nonfat mozzarella cheese
3 carrots, cut into 2-inch sticks
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and cracked black pepper to taste
1. Combine the spinach, sour cream, mozzarella, onion powder, garlic powder, salt, and pepper in a plastic container. Microwave for 1 1⁄2 minutes and stir.
To Serve: Serve the spinach dip with the carrot sticks.
Servings: 2
2 ounces smoked salmon
1⁄4 cup nonfat cream cheese
6 tablespoons freshly squeezed lemon juice
6 multigrain crackers or any high-fiber, low-sugar crackers
Salt and cracked black pepper to taste
1 teaspoon dried dill
1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt, and pepper. Pulse until smooth.
To Serve: Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dried dill and additional pepper.
Servings: 2
1⁄2 cup nonfat cream cheese
1⁄3 cup drained white navy beans
1 tablespoon freshly squeezed lemon juice
1 stalk celery, cut into sticks
Salt and cracked black pepper to taste
1. In a food processor, combine cream cheese, navy beans, lemon juice, salt, and pepper. Pulse until a smooth paste forms.
To Serve: Arrange the celery sticks on a plate and serve with bean dip.
Servings: 2
3 large whole grain or whole wheat tortillas, cut into triangles
1⁄2 tablespoon nonfat sour cream
1 cup salsa
1⁄2 cup shredded nonfat cheddar cheese
1 scallion, thinly sliced
1. Preheat oven to 375°F. Put the tortilla triangles on a baking pan and bake until they are crisp. Set aside and cool.
To Serve: Place the tortillas in two shallow bowls. Dollop sour cream on the chips. Spoon the salsa over the sour cream. Sprinkle the cheddar cheese on top and garnish with scallion.
Servings: 2
3⁄4 cup nonfat ricotta cheese
6 multigrain crackers (pesto or any Italian flavor)
8 small tomatoes, sliced
2 tablespoons basil leaves
Salt and cracked black pepper to taste
1. Spread a generous amount of ricotta on each cracker. Season the tomatoes with salt and arrange them on top of the crackers.
To Serve: Sprinkle the tomatoes with pepper and garnish with basil leaves.
Servings: 2
2 Granny Smith apples, peeled, cored, and cut into wedges
4 rice cakes
1 tablespoon low-fat cottage cheese
1 1⁄2 ounces smoked turkey jerky, finely chopped
Cooking oil spray
1 pinch ground cinnamon
1. Spray a nonstick skillet with cooking spray and heat the skillet. Add the apple wedges and cook until they begin to soften. Season apples with cinnamon.
To Serve: Place the rice cakes on plates and top with the cottage cheese. Arrange the apples over the cheese. Garnish with chopped turkey jerky.
Servings: 2
NOTE: The saltiness of the turkey jerky balances with the sweetness of the apples.
1⁄3 cup nonfat cream cheese
2 teaspoons peanut butter
2 pears, cored and cut into wedges
1. Combine the cream cheese and peanut butter.
To Serve: Spoon the cream cheese mixture over the pear wedges.
Servings: 2
2 pears, cored and cut into wedges
1 teaspoon freshly squeezed lemon juice
1 1⁄4 cups nonfat cottage cheese
1 1⁄2 teaspoons sugar substitute
1. Toss the pear wedges with the lemon juice. Combine the cottage cheese and the sugar substitute.
To Serve: Serve the pear wedges with the cottage cheese as a dip.
Servings: 2
1 pear, cored and cut into cubes
1 teaspoon freshly squeezed lemon juice
20 strawberries, stems removed
1 peach, pitted and cut into cubes
1 1⁄8 cups nonfat cottage cheese
1. Lightly toss the pear cubes with the lemon juice.
2. Thread the pear cubes, strawberries, and peach cubes onto skewers. Chill until serving.
To Serve: Serve the fruit skewers with the cottage cheese.
Servings: 2
NOTE: You may also choose other 5-Factor-friendly fruits for this recipe.
1 cup sliced strawberries
1⁄2 cup rolled oats
1⁄2 cup egg whites
1⁄2 cup nonfat plain yogurt
2 teaspoons sugar substitute
Cooking oil spray
1. Preheat the oven to 300°F. Combine the strawberries, rolled oats, egg whites, and 1 teaspoon of sugar substitute.
2. Coat a shallow baking dish with the cooking spray. Pour the strawberry mixture into the baking dish. Bake for 15 to 20 minutes. Set aside and cool.
3. Increase oven temperature to 425°F. Slice the cake into bars. Recoat the baking dish with cooking spray. Place the bars back in the baking dish. Bake for 5 minutes more or until crisp and golden. Cool.
To Serve: Stir the remaining sugar substitute into the yogurt. Serve the bars with yogurt for dipping.
Servings: 2
1 cup fresh berries
2 slices whole grain bread, toasted
1⁄2 cup low-fat cottage cheese
1 tablespoon unsweetened cocoa powder
2 teaspoons sugar substitute
1. Crush the berries with a fork and spoon them over the toast. Combine the cottage cheese, cocoa powder, and sugar substitute.
To Serve: Serve the toast with berries with the cottage cheese.
Servings: 2
1 Fuji apple, peeled, cored, and diced
1 packet sugar-free, fat-free butterscotch instant pudding mix
1 1⁄2 cups cold nonfat milk
1 cup nonfat ricotta cheese, softened
1. Place the apple in a container with 2 tablespoons water. Microwave for 2 minutes and set aside to cool. Whisk the pudding mix and the milk until smooth. Fold in the apple.
To Serve: Spoon 1⁄2 cup of ricotta cheese into each of two small glass bowls. Spoon the instant pudding on top.
Servings: 2
1 1⁄2 tablespoons unflavored gelatin powder
1⁄2 cup nonfat cream cheese
1⁄2 cup nonfat sour cream
3 cups strawberries
1⁄4 cup water
3 teaspoons sugar substitute
3 teaspoons vanilla extract
1. In a bowl, dissolve the gelatin powder in the water. Stir in the cream cheese, sour cream, sugar substitute, and vanilla extract. Pour the gelatin mixture into a glass baking dish and refrigerate until set.
To Serve: Spoon cheesecake onto plates and top with strawberries.
Servings: 2
1 package fat-free, sugar-free chocolate-flavor pudding mix
1 cup nonfat milk
3⁄4 cup nonfat cottage cheese
1⁄2 cup nonfat plain yogurt
1 1⁄4 cups fresh raspberries
1 teaspoon sugar substitute
1. Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt, and sugar substitute.
To Serve: Spoon 1 tablespoon of pudding into each serving glass. Top with 1 tablespoon of the cottage cheese mixture and several raspberries. Repeat until all ingredients are used. Garnish with additional raspberries.
Servings: 2
1 cup nonfat plain yogurt
1 cup nonfat sour cream or quark
1 shot espresso coffee, chilled
1 tablespoon finely chopped bittersweet chocolate
3 teaspoons vanilla extract
2 teaspoons sugar substitute
1. Whisk together the yogurt, sour cream, coffee, chopped chocolate, vanilla extract, and sugar substitute until smooth. Pour into two small containers and chill until ready to serve.
To Serve: Serve chilled.
Servings: 2
NOTE: If you want to avoid caffeine, use decaf espresso. You can also try adding a fat-free, sugar-free coffee flavoring such as hazelnut or Irish cream.
1 cup nonfat cottage cheese
2 tablespoons nonfat sour cream
1⁄2 tablespoon balsamic vinegar
6 figs, quartered
1 teaspoon sugar substitute
Cracked black pepper to taste
1. In a food processor, combine the cottage cheese, sour cream, balsamic vinegar, and sugar substitute. Process until smooth.
To Serve: Arrange the fig quarters on plates and pour the sauce over the figs. Garnish with pepper.
Servings: 2
1 Granny Smith apple, cored and cut into wedges
1 teaspoon freshly squeezed lemon juice
1 cup nonfat sour cream
3⁄4 cup nonfat cream cheese, softened
2 teaspoons ground cinnamon
2 teaspoons sugar substitute
1. Toss the apple wedges with the lemon juice. Whisk together the sour cream, cream cheese, cinnamon, and sugar substitute. Microwave for 30 seconds.
To Serve: Place the apple wedges on plates and top with the cinnamon cream.
Servings: 2
1 3⁄8 pounds peaches, pitted and cut into wedges
1 cup nonfat ricotta cheese
Cooking oil spray
2 teaspoons sugar substitute
1. Coat a nonstick skillet with cooking spray and heat the skillet. Place the peach wedges flat on the skillet and cook until they begin to soften. Turn each wedge over and cook other side.
To Serve: Spoon nonfat ricotta into small bowls and top with the peach wedges. Sprinkle with the sugar substitute and serve immediately.
Servings: 2
Note: If you do not have peaches, substitute apples or pears.
1 package sugar-free raspberry-flavor gelatin
2⁄3 cup nonfat plain yogurt
3 cups quartered strawberries
2 cups raspberries
1⁄3 cup blueberries
1. Prepare the gelatin according to the package instructions. Pour the gelatin mixture into ice cream bowls and refrigerate until set.
To Serve: Spoon yogurt on top of the gelatin and serve with strawberries, raspberries, and blueberries.
Servings: 2
2 packages sugar-free raspberry-flavor gelatin
3 1⁄2 cups fresh raspberries
1 cup nonfat cottage cheese
1. Prepare the raspberry gelatin according to the package instructions. Pour the gelatin into pliable ice cube molds and place one raspberry in each cavity. Refrigerate until set.
To Serve: Unmold the gelatin cubes into a serving bowl. Gently toss the cottage cheese and remaining raspberries with the gelatin. Serve immediately.
Servings: 2
1 cup nonfat plain yogurt
1 cup nonfat sour cream
1 tablespoon freshly squeezed lemon juice
2 sprigs fresh mint
2 kiwifruits, peeled and diced
1 teaspoon sugar substitute
1. Whisk together the yogurt, sour cream, lemon juice, and sugar substitute. Chop one of the mint sprigs and combine with the kiwi.
To Serve: Place the yogurt mixture in small bowls and top with the kiwi. Garnish with the remaining mint leaves.
Servings: 2
1 tablespoon unflavored gelatin powder
1⁄2 cup nonfat cream cheese, softened
1⁄2 cup nonfat sour cream
1⁄4 cup warm water
2 teaspoons sugar substitute
2 teaspoons lemon extract
2 teaspoons lemon zest
1. In a bowl, dissolve the gelatin powder in the warm water. Stir in the cream cheese, sour cream, sugar substitute, and lemon extract until the mixture is smooth. Spoon into a pie plate and refrigerate until set.
To Serve: Spoon the lemon mixture into dishes and garnish with lemon zest.
Servings: 2
NOTE: Unflavored gelatin is sold in most markets in the pudding and gelatin section.
3 1⁄2 cups quartered strawberries
2 1⁄4 cups nonfat milk
3⁄4 scoop protein powder
1 tablespoon unsweetened cocoa powder
1 sprig fresh mint
1 1⁄2 teaspoons sugar substitute
Crushed ice
1. Place the strawberries, milk, protein powder, cocoa powder, sugar substitute, and mint in a blender and pulse until smooth.
To Serve: Pour over crushed ice in tall glasses and serve immediately.
Servings: 2
8 passion fruits
1 cup tangerine sections
2 scoops protein powder (100% whey)
23⁄4 cups nonfat milk
2 teaspoons sugar substitute
Crushed ice
1. Cut the passion fruits in half and scoop out the pulp and seeds. Place the passion fruit, tangerine sections, protein powder, and sugar substitute in a blender. Add the milk and pulse until smooth.
To Serve: Pour over crushed ice in tall glasses.
Servings: 2
NOTE: If you are unable to find fresh passion fruits, buy passion fruit pulp from the frozen section of your local market.
2 passion fruits
1 cup raspberries
3⁄4 cup nonfat milk
1 scoop protein powder (100% whey)
3 teaspoons sugar substitute
1⁄2 cup water
Crushed ice
1. Cut the passion fruits in half and spoon out the pulp. In a blender, combine the passion fruit pulp, raspberries, milk, protein powder, and sugar substitute. Add the water and pulse until smooth.
To Serve: Pour over crushed ice in tall glasses.
Servings: 2
NOTE: If you are not able to find passion fruits in your local market, use 3 tablespoons freshly squeezed orange juice.
2 cups nonfat milk
1 1⁄2 cups raspberries
1 cup strawberries
1⁄2 scoop protein powder (100% whey)
1 teaspoon vanilla extract
Crushed ice
1. Combine the milk, raspberries, strawberries, protein powder, and vanilla extract in a blender. Blend until smooth.
To Serve: Pour over crushed ice in tall glasses and serve immediately.
Servings: 2
NOTE: Look for 100% whey protein powder in health food stores or in the fitness section of your local market. Or use soy protein powder.
4 cups canned artichoke hearts, drained
2 cups diced tomatoes
3⁄4 cup cubed nonfat mozzarella cheese
2 ounces deli-style fat-free turkey, cubed
1 cup fat-free balsamic vinaigrette
Cracked black pepper to taste
1 teaspoon dried basil
1. In a bowl, toss together artichoke hearts, tomatoes, cheese, turkey cubes, balsamic vinaigrette, and pepper. Garnish with dried basil.
Servings: 2
2 ounces skinless, boneless chicken breast
2 whole grain or whole wheat tortillas
1 cup canned black beans, rinsed and drained
1⁄2 cup shredded nonfat mozzarella cheese
2 cups salsa
1⁄2 tablespoon ground cumin
1⁄2 tablespoon paprika
1 teaspoon garlic powder
Salt and cracked black pepper to taste
Cooking oil spray
1. Combine the cumin, paprika, garlic powder, salt, and pepper. Season the chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool the chicken and slice into strips.
2. Preheat the toaster oven to 350°F. Place one tortilla on a cutting board. Arrange the sliced chicken on the tortilla and top with the black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
To Serve: Cut the quesadilla into quarters and serve with salsa.
Servings: 2
2 large sweet potatoes
6 ounces ground chicken breast
1⁄2 cup tomato sauce
1⁄2 cup ketchup
2 cups diced tomatoes
2 tablespoons sloppy joe seasoning
1 tablespoon garlic powder
1 teaspoon onion powder
Salt and cracked black pepper to taste
2 teaspoons dried chives
1. Preheat the oven to 375°F. Wrap the sweet potatoes in foil and bake until tender. Remove potatoes from the oven and let cool for 10 minutes. Slice the sweet potatoes in half lengthwise and scoop out three-fourths of the pulp. The skins must remain intact. Place the potato skins in the oven and bake for another 8 minutes. Remove and set aside.
2. In a saucepan, combine the ground chicken, tomato sauce, ketchup, sloppy joe seasoning, garlic powder, onion powder, salt, and pepper. Cook over medium heat for 15 minutes. Add the tomatoes; cook 5 minutes more.
To Serve: Place the potato skins on plates and ladle the sloppy joe mixture over the potato skins. Garnish with dried chives.
Servings: 2
1 cup fat-free chicken broth
2 ounces skinless, boneless chicken breast, cut into cubes
3 cups canned black beans, drained
2 cups diced tomatoes
3 cups water
2 tablespoons Cajun seasoning
1. In a medium saucepan, combine the water, chicken broth, and cubed chicken breast. Simmer for 15 minutes. Add the black beans, tomatoes, and Cajun seasoning and cook for 3 minutes.
To Serve: Ladle the soup into bowls.
Servings: 2
NOTE: If the soup seems too thick, add a little more chicken broth or water.
4 cups fat-free chicken broth
2 ounces skinless, boneless chicken breast
2 tablespoons miso paste or instant miso soup
1 3⁄4 cups cooked brown rice
1 cup thinly sliced scallions
1. Combine the chicken broth, chicken breast, and miso paste or miso soup packet. Simmer about 20 minutes or until the chicken breast is no longer pink. Remove the chicken breast from the broth and dice it into small pieces.
2. Add the brown rice and the diced chicken to the soup and cook for 2 minutes.
To Serve: Ladle the soup into bowls and garnish with scallions.
Servings: 2
NOTE: Brown rice can be purchased precooked and heated 1 minute in the microwave. This alternative will save you time.
1 large sweet potato, peeled and cut into sticks
5 1⁄2 ounces skinless, boneless chicken breast, cut into strips
3 egg whites
4 slices stale whole grain bread, ground
4 cups broccoli florets
Cooking oil spray
1 teaspoon ground cinnamon
Salt and cracked black pepper to taste
2 tablespoons Mrs. Dash Original Blend seasoning
1. Preheat the oven or toaster oven to 375°F. Spread the sweet potato sticks on a sheet pan and lightly coat with cooking spray. Season with cinnamon, salt, and pepper. Bake for 25 minutes.
2. Dip the chicken strips into the egg whites, then drain off excess egg and coat with the ground bread. Coat a nonstick skillet with cooking spray and heat the skillet. Add the breaded chicken and cook until brown, turning once. Cook over medium-low heat for 5 minutes more.
3. Place the broccoli in a bowl with a little water and salt. Microwave for 2 minutes. Remove from the microwave and season with Mrs. Dash.
To Serve: Place the chicken fingers, sweet potato fries, and broccoli on plates.
Servings: 2
5 ounces skinless, boneless chicken breast
1 teaspoon unsalted peanut butter
3⁄4 cup shredded carrots
4 large whole grain or whole wheat tortillas
3⁄4 cup low-sodium soy sauce
1 teaspoon ground ginger
1 teaspoon ground coriander
1 teaspoon dried chives
1 teaspoon sugar substitute
1. Place the chicken breast in a saucepan, cover with water, and simmer until fully cooked. Remove from the heat and cut the chicken into small cubes.
2. Whisk together the soy sauce, ginger, coriander, chives, sugar substitute, and peanut butter. Place the chicken and shredded carrots in a Ziploc bag and add the soy sauce mixture. Seal and refrigerate for 15 minutes. Drain the chicken mixture.
To Serve: Place some of the chicken mixture on each tortilla. Roll tightly and cut into pieces. Serve warm or cold.
Servings: 2
2 large sweet potatoes
3⁄4 cup water-pack canned tuna, drained
1⁄2 cup nonfat mayonnaise
1⁄2 cup shredded part-skim-milk mozzarella cheese
1 teaspoon Mrs. Dash roasted garlic and onion seasoning
Lemon pepper to taste
1. Microwave the sweet potatoes for 31⁄2 minutes each or until tender. Cut in half and set aside.
2. Preheat the broiler or toaster oven broiler to medium. In a mixing bowl, combine the tuna, mayonnaise, Mrs. Dash, and lemon pepper.
To Serve: Place the tuna mixture on top of the sweet potato halves. Top with cheese and broil until the cheese has melted.
Servings: 2
Note: Tuna also comes with different flavorings. Try smoked tuna or tuna teriyaki by Starkist Creations.
6 ounces skinless, boneless chicken breast
3⁄4 cup quinoa
1 1⁄3 cups diced, seeded plum tomatoes
1 cup chopped fresh parsley
3 tablespoons freshly squeezed lemon juice
Salt and cracked black pepper to taste
1. Place the chicken breast and 2 cups of water in a small saucepan and cook for 8 minutes. Let the chicken cool and dice it. Set aside.
2. Put the quinoa and 11⁄2 cups of water into a saucepan and simmer about 15 minutes or until the liquid is absorbed. Stir occasionally. Combine the chicken, quinoa, tomatoes, parsley, lemon juice, salt, and pepper; toss gently.
To Serve: Spoon the salad into shallow bowls.
Servings: 2
6 ounces skinless, boneless chicken breast
1 cup nonfat sour cream
1 cup salsa
1 small head iceberg lettuce, coarsely chopped
1 1⁄2 cups canned corn, drained
1 teaspoon fajita seasoning mix
1 pinch cumin
Salt and cracked black pepper to taste
1. Combine the fajita seasoning mix, cumin, salt, and pepper. Coat the chicken breast with the seasoning mixture. Microwave the chicken for 6 minutes. Remove from the microwave and set aside to cool slightly.
2. In a blender, combine the sour cream and salsa. Pulse until smooth. If the dressing is too thick, add a little water.
To Serve: Cut the chicken breast into 1⁄2-inch pieces and toss it with the lettuce, corn, and salsa dressing. Serve immediately.
Servings: 2
4 cups chicken broth
2 cups canned stewed tomatoes
1 1⁄3 cups thinly sliced button mushrooms
1 1⁄3 cups cooked cannellini beans
1 cup diced smoked turkey breast
2 tablespoons dried basil
1 teaspoon sugar substitute
Salt and cracked black pepper to taste
1. In a saucepan combine the chicken broth, stewed tomatoes, sliced mushrooms, cannellini beans, turkey breast, basil, sugar substitute, salt, and pepper. Bring to a boil. Lower the temperature and simmer about 15 minutes or until the soup is reduced to half its volume.
To Serve: Ladle into soup bowls and serve immediately.
Servings: 2
1⁄4 pound deli-style sliced fat-free turkey
2 whole grain or whole wheat tortillas
1⁄2 cup shredded nonfat mozzarella cheese
3 cups mixed greens
1 cup fat-free blue cheese salad dressing or other fat-free dressing
Cooking oil spray
1. Place the turkey slices on one side of each tortilla. Sprinkle with cheese and fold tortilla in half. Press tightly to secure the filling.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Cook the tortillas for 1 minute on each side or until the cheese is melted. Slide the quesadillas onto a cutting board. Slice each into three or four triangles. Set aside.
To Serve: Toss the mixed greens with the salad dressing. Place the greens in the center of the plates. Arrange the quesadilla triangles around the salads.
Servings: 2
3 cups sliced button mushrooms
1 cup nonfat beef broth
1⁄2 cup pearl barley
3 ounces shrimp, peeled, deveined, and cut in half
1 cup nonfat sour cream
4 cups water
1 tablespoon dried sage
1 tablespoon garlic powder
Salt and cracked black pepper to taste
1. In a large saucepan, combine the water, mushrooms, beef broth, and barley. Simmer for 15 minutes or until most of the liquid has been absorbed. Stir in the shrimp, sour cream, sage, garlic powder, salt, and pepper. Simmer for 2 minutes.
To Serve: Ladle the risotto into bowls and serve hot.
Servings: 2
2 strips turkey bacon
1 head romaine lettuce, leaves washed and patted dry
6 ounces deli-style fat-free turkey, thinly sliced
2 tomatoes, thinly sliced
1 tablespoon red wine vinegar
Salt and cracked black pepper to taste
1. Microwave the turkey bacon for 3 minutes or until crisp. Crumble the bacon and set aside. Lay the romaine leaves flat on a plate. Layer with the sliced turkey, sliced tomatoes, and the turkey bacon. Season with salt and pepper and drizzle with red wine vinegar.
To Serve: Place the bun-less BLTs on plates and serve immediately.
Servings: 2
4 large whole grain or whole wheat tortillas
1 cup tomato sauce
3⁄4 cup nonfat ricotta cheese
1 cup chopped sun-dried tomatoes
3⁄4 cup shredded nonfat mozzarella cheese
1. Preheat the oven to 375°F. Place the tortillas on a baking sheet and bake for 2 minutes. Remove from the oven. Ladle half of the tomato sauce over the tortillas and spread with the ricotta cheese. Ladle on the remaining tomato sauce and sprinkle with sun-dried tomatoes and shredded mozzarella. Bake until the cheese is melted.
To Serve: Cut the pizzas into slices and serve immediately.
Servings: 2
4 ounces skinless, boneless turkey breast
4 portobello mushrooms, stems removed
1 tomato, thinly sliced
1 ounce fat-free mozzarella cheese, thinly sliced
10 whole grain or multigrain crackers
Salt and cracked black pepper to taste
Olive oil cooking spray
1 teaspoon dried basil
1. Preheat the broiler to medium. Season the turkey breast with salt and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the turkey breast and cook until fully cooked, turning once. Slice thinly and set aside.
2. Lightly coat the mushroom caps with cooking spray and sprinkle with salt and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the mushrooms and cook until tender, turning once. Set aside.
To Assemble: Place the mushrooms on a sheet pan and top with the turkey. Place the tomato on top of the turkey and season with salt and pepper. Top with mozzarella. Broil until the cheese is melted.
To Serve: With a spatula, carefully slide the turkey stacks onto serving plates. Sprinkle with dried basil. Serve with crackers.
Servings: 2
12 ounces sweet potato
6 cups green beans, cooked
1 1⁄2 cups water-pack tuna, drained
2 hard-boiled egg whites, chopped
1⁄2 cup fat-free Italian salad dressing
Salt and cracked black pepper to taste
1. Microwave the sweet potato for 3 minutes. Peel the potato and slice into 1⁄2-inch rounds. Set aside.
To Serve: Place the sweet potato rounds on serving plates. Arrange the green beans beside the sweet potato. Sprinkle the tuna and chopped egg whites around the green beans and sweet potatoes. Season with salt and pepper and drizzle with the salad dressing. Served chilled.
Servings: 2
6 ounces salmon fillets, finely diced
1⁄4 cup capers, rinsed and chopped
2 lemons
1 pound arugula
12 multigrain crackers
1 tablespoon onion and garlic salt
1 tablespoon garlic powder
Salt and cracked black pepper to taste
1. In a bowl, combine the diced salmon, capers, juice from 1 of the lemons, onion and garlic salt, garlic powder, salt, and pepper.
To Serve: Arrange the arugula on a plate and season with salt and pepper. Sprinkle the salmon mixture over the arugula. Cut remaining lemon into wedges and garnish with wedges. Serve with crackers.
Servings: 2
1⁄2 cup freshly squeezed lemon juice
1 1⁄2 ounces feta cheese, crumbled
5 ounces shrimp, peeled and deveined
1 pound spinach leaves
4 cups orange sections
2 teaspoons ground oregano
1 teaspoon ground coriander
Salt and cracked black pepper to taste
1 1⁄2 tablespoons Mrs. Dash seasoning
Cooking oil spray
1. Whisk together the lemon juice, feta cheese, oregano, coriander, salt, and pepper. Set aside. Season the shrimp with Mrs. Dash, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet until very hot. Add the shrimp and cook about 2 minutes or until shrimp are opaque.
To Serve: Toss the feta mixture with the spinach and arrange on plates. Top with the shrimp and garnish with the orange sections.
Servings: 2
4 whole grain or whole wheat tortillas
1 cup nonfat cream cheese, softened
2 tomatoes, thinly sliced
4 ounces thinly sliced smoked salmon
2⁄3 cup thinly sliced red onion
Salt and cracked black pepper to taste
1. Preheat the oven to 375°F. Place the tortillas on a baking sheet and bake for 4 minutes or until crisp.
To Serve: Spread the cream cheese on the tortillas and top with the tomato slices. Arrange the smoked salmon over the tomato and sprinkle with the red onion. Season with salt and pepper. Cut into wedges.
Servings: 2
2 medium sweet potatoes
10 ounces thinly sliced snapper fillet
1 1⁄4 cups freshly squeezed lemon juice
1⁄2 cup thinly sliced red onion
3 tablespoons chopped fresh cilantro
1 teaspoon ground cumin
1 pinch sugar substitute
Salt and cracked black pepper to taste
1. Microwave the sweet potatoes for 3 minutes each. Let the sweet potatoes cool, then peel. Slice into 1⁄2-inch rounds and set aside.
2. In a Ziploc bag, combine the snapper, lemon juice, red onion, cilantro, cumin, sugar substitute, salt, and pepper. Marinate the fish in the refrigerator for 15 to 20 minutes or until it is completely pickled. (The fish will be white and firm to the bite.)
To Serve: Arrange the sweet potato rounds on plates and spoon the snapper mixture on top.
Servings: 2
2 pounds green beans, stems removed
1 cup rice wine vinegar
2 small grapefruit, sectioned
8 ounces canned tuna, drained and flaked
1⁄2 bunch scallions, bias sliced
1 teaspoon ground ginger
1 teaspoon garlic powder
1 teaspoon sesame seeds
Salt and cracked black pepper to taste
1. In a saucepan, cook the green beans with a pinch of salt in boiling water for 2 minutes. Drain the beans and place them in an ice bath until cool. Drain again.
2. In a bowl, whisk together the rice vinegar, ginger, garlic powder, sesame seeds, salt, and pepper. Add two grapefruit sections to the vinaigrette and whisk until the segments fall apart. Place the green beans in a large bowl and toss with the tuna, scallions, and vinaigrette.
To Serve: Place salad on plates and garnish with the remaining grapefruit segments.
Servings: 2
2 cups lump crabmeat
1 3⁄4 cups prepared bulgur
6 large button mushroom caps
5 cups mixed greens
1⁄2 cup fat-free red wine vinaigrette salad dressing
2 teaspoons paprika
1 teaspoon dried mint
1 teaspoon garlic powder
1 teaspoon onion salt
Salt and cracked black pepper to taste
Cooking oil spray
1. Preheat the oven to 375°F. Combine crabmeat, bulgur, paprika, mint, garlic powder, onion salt, salt, and pepper. It should be just moist enough to hold together. Pack the crab and bulgur mixture into each mushroom cap. Lightly coat with cooking spray. Place in a baking pan and bake for 10 minutes.
To Serve: Season the greens with salt and pepper and toss with the red wine vinaigrette. Arrange the greens on plates and put the warm mushrooms on top. Serve immediately.
Servings: 2
NOTE: To prepare the bulgur, soak it in 3 cups water for 20 minutes, then drain.
1 cup canned stewed tomatoes
4 cups chicken broth
3 cups nonfat sour cream
Cooking oil spray
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon sugar substitute
Salt and cracked black pepper to taste
1 tablespoon dried basil
1. Preheat the oven to 400°F. Place tomatoes in a baking dish and lightly coat with cooking spray. Roast for 15 minutes. Remove from the oven and set aside.
2. In a saucepan, combine the chicken broth, garlic powder, onion powder, sugar substitute, salt, and pepper. Simmer the mixture until it is reduced to half its volume. In a blender, pulse the tomatoes until chunky. Stir the tomatoes into the chicken broth mixture. Whisk in the sour cream.
To Serve: Ladle the soup into bowls and garnish with dried basil.
Servings: 2
2 small eggplants, thinly sliced lengthwise
1 cup tomato sauce
1 pound tomatoes, thinly sliced
1 cup nonfat ricotta cheese, softened
3⁄4 cup shredded nonfat mozzarella cheese
Salt and cracked black pepper to taste
Cooking oil spray
2 tablespoons dried basil
2 tablespoons Italian seasoning
1. Preheat the oven to 400°F. Season the eggplant slices with salt and pepper and roast for 15 minutes.
2. Coat a glass baking dish with cooking spray and cover the bottom with eggplant slices. Ladle some of the tomato sauce over the eggplant and top with some of the tomato slices. Sprinkle the tomato slices with basil, Italian seasoning, salt, and pepper. Spread ricotta over the tomatoes. Sprinkle with shredded mozzarella. Repeat the layers, ending with mozzarella.
3. Bake for 20 minutes. Increase the heat to broil until the cheese turns golden.
To Serve: Cut the lasagna into slices and garnish with additional Italian seasoning.
Servings: 2
1⁄4 cup white wine vinegar
1 1⁄2 teaspoons Dijon mustard
6 ounces bison steak
4 bunches watercress, washed and patted dry
5 radishes, thinly sliced
2 tablespoons dried cilantro
Salt and cracked black pepper to taste
1 teaspoon ground cumin
1 teaspoon ground coriander
Cooking oil spray
1. In a mixing bowl, whisk together the vinegar, Dijon mustard, cilantro, salt, and pepper. Set aside.
2. Season the bison steak with cumin, coriander, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the steak and sear on each side to desired doneness, turning once. Remove the steak from the skillet and let stand for 1 minute. Slice the steak.
To Serve: Toss the watercress with the vinaigrette and place it on plates. Top with steak slices and garnish with radish slices.
Servings: 2
NOTE: Bison is a very lean meat, and has the best flavor and texture when cooked to medium-rare.
6 ounces skinless, boneless chicken breast, cut into strips
5 cups thinly sliced carrots
3 cups snow peas, stems removed
2 cups bean sprouts
Cooking oil spray
1 tablespoon sesame seeds
1 tablespoon garlic powder
1⁄2 cup low-sodium soy sauce
1. Coat a wok with cooking spray and heat the wok. Add the chicken strips and stir-fry for 2 minutes. Add the carrots, snow peas, bean sprouts, sesame seeds, and garlic powder. Stir-fry for 1 minute. Add the soy sauce and cook for 1 minute.
To Serve: Ladle into shallow bowls and garnish with a few additional sesame seeds.
Servings: 2
7 1⁄2 ounces skinless, boneless chicken breast
12 ounces tomato sauce
1 red bell pepper, seeded and thinly sliced
2 1⁄2 cups canned corn, drained
2 tablespoons cilantro leaves
1 teaspoon ground cumin
1 teaspoon sugar substitute
1 bay leaf
Salt and cracked black pepper to taste
1. In a saucepan, bring salted water to a boil. Add the chicken and cook over medium heat for 10 to 15 minutes. Drain the cooked chicken and cool. Shred the chicken.
2. In a saucepan, combine the tomato sauce, bell pepper slices, cumin, sugar substitute, bay leaf, salt, and cracked black pepper. Add the shredded chicken and cook for 5 minutes. Microwave the corn for 2 minutes. Season with salt and cracked black pepper. Discard bay leaf.
To Serve: Spoon the chicken mixture into bowls and top with corn. Garnish with fresh cilantro.
Servings: 2
2 large poblano peppers
6 ounces ground turkey breast
1⁄2 cup canned black beans, rinsed and drained
3 tablespoons tomato paste
1 1⁄2 cups cooked brown rice
Cooking oil spray
1 tablespoon ground cumin
1 pinch sugar substitute
Salt and cracked black pepper to taste
1. Preheat the oven to 400°F. Lightly coat the poblanos with cooking spray. Place them on a baking sheet and roast for 20 minutes or until the skins begin to char. Remove the peppers from the heat. Immediately place them in a bowl and cover with plastic wrap to cool.
2. Carefully peel the poblanos and slit each one through one side. Remove the seeds with a paring knife and rinse the peppers under cold water to wash out any remaining seeds. Leave the peppers as intact as possible. Set the peppers aside.
3. Coat a nonstick skillet with cooking spray and heat skillet. Add the ground turkey and cook until no longer pink. Add the black beans, tomato paste, cumin, sugar substitute, salt, and cracked black pepper. Stir until well mixed. Spoon the turkey filling into the peppers.
To Serve: Spoon the cooked rice onto plates and top with the chiles. Garnish with fresh cilantro leaves, if desired.
Servings: 2
9 ounces ham steaks
2 large yams
3 ears corn on the cob, husked and cut in half
Cooking oil spray
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the ham steaks and sear on each side until golden brown. Microwave the yams for about 31⁄2 minutes each. Peel and slice them into rounds and season with salt and pepper. Cook the corn in boiling water for 3 minutes.
To Serve: Place the ham steaks on plates and serve with sliced yams and corn on the cob.
Servings: 2
2 1⁄8 cups chicken broth
8 ounces broccoli florets
2 1⁄4 cups chopped carrots
3⁄4 cup leeks, white part only, coarsely chopped
8 ounces shrimp, peeled, deveined, and cut into pieces
1 tablespoon garlic powder
Salt and cracked black pepper to taste
Cooking oil spray
1. In a large saucepan, bring the chicken broth to a boil and add the broccoli, carrots, leeks, garlic powder, salt, and pepper. Cook for 3 minutes or until the broccoli is bright green and tender to the fork. Remove from the heat and let cool slightly.
2. Ladle a portion of the broccoli mixture into a blender and pulse until it reaches a creamy consistency. Pour the blended soup into a large saucepan. Repeat until all the broccoli mixture is blended. Reheat the soup.
3. Coat a nonstick skillet with cooking spray and heat the skillet. Add the shrimp and season with salt and pepper. Cook about 2 minutes.
To Serve: Ladle the soup into bowls and garnish with shrimp.
Servings: 2
2 lemons
3⁄4 cup nonfat plain yogurt
8 ounces boneless halibut fillet, cut into two portions
2 ears corn on the cob, husks removed
1 teaspoon ground coriander
1 1⁄2 teaspoons ground ginger
Salt and cracked black pepper to taste
1. Zest one lemon and squeeze out the juice. Whisk together the lemon zest, lemon juice, yogurt, coriander, ginger, salt, and pepper. Place the halibut fillets in a Ziploc bag and pour three-fourths of the yogurt mixture over the fish. Marinate for 5 minutes.
2. Meanwhile, place the corn in a plastic container with water. Microwave for 5 minutes. Season with salt and pepper and set aside.
3. Remove the fish from the marinade and place in a plastic container. Cover and microwave for 6 minutes or until fish flakes when tested with a fork.
To Serve: Place the fish and corn on plates. Spoon a little of the remaining yogurt mixture over the fish. Cut the remaining lemon into wedges and serve with fish.
Servings: 2
6 ounces skinless, boneless chicken breast
1 1⁄2 cups thinly sliced Spanish onion
2 tablespoons freshly squeezed lime juice
4 medium whole grain or whole wheat tortillas
2 tablespoons nonfat sour cream
Salt and cracked black pepper to taste
1 teaspoon olive oil
4 teaspoons dried cilantro
1 teaspoon ground cumin
1. Place chicken in large saucepan and add water to cover, salt, and pepper. Cook over medium heat for 25 minutes or until the chicken is fully cooked. Remove the chicken, cool, and shred.
2. Heat the olive oil in a nonstick skillet. Add the onion and cook for 1 minute. Add the shredded chicken and stir constantly until it crisps. When most of the liquid has evaporated, drizzle the lime juice over the chicken and season with cilantro, cumin, salt, and pepper. Set aside. Bake the tortillas in a 350° oven until they are crisp and light golden.
To Serve: Place the tortillas on plates. Top with the chicken and sour cream.
Servings: 2
2 1⁄4 cups chopped carrots
3 1⁄2 cups cauliflower florets
2 tablespoons nonfat sour cream
6 1⁄2 ounces bison steak
1 1⁄4 cups cooked brown rice
1 tablespoon onion powder
Salt and cracked black pepper to taste
2 tablespoons Montreal steak seasoning
Cooking oil spray
1. In a medium saucepan, cook the carrots in lightly salted boiling water for 2 minutes. Add the cauliflower and cook for 3 minutes or until the cauliflower is tender. Drain the vegetables and place in a food processor. Pulse the vegetables with the sour cream, onion powder, salt, and pepper. Transfer to a bowl with lid and set aside.
2. Divide the steak into two portions. Season the steaks with steak seasoning, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet until very hot. Add the steaks and sear on both sides. Then reduce heat to medium-high and cook until they reach the desired doneness (bison is best served medium-rare). Remove from the heat and let the steaks stand for 1 minute.
To Serve: Place the cauliflower-carrot mash in the center of the plates. Slice the bison steaks and arrange the slices over the mash. Serve with brown rice.
Servings: 2
1⁄2 cup nonfat plain yogurt
1 teaspoon curry powder
8 ounces skinless, boneless chicken breast, butterflied and thinly pounded
2 cups cooked brown rice
2 1⁄2 cups thinly sliced, peeled cucumber
1⁄2 teaspoon ground coriander
1⁄8 teaspoon ground paprika
Salt and cracked black pepper to taste
Cooking oil spray
1. Combine the yogurt, curry powder, coriander, paprika, salt, and pepper. Pour three-fourths of the mixture into a Ziploc bag. Add the chicken, seal, and refrigerate for 20 minutes. Drain the chicken and discard the marinade. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and sear on each side until golden brown. Cover the pan and reduce the heat to medium. Cook for 1 minute more and remove from the heat.
To Serve: Place the chicken and brown rice on plates. Top the chicken with the remaining yogurt sauce and the sliced cucumbers.
Servings: 2
1 1⁄2 cups tomato sauce
1 1⁄4 cups cooked barley
1 1⁄4 cups uncooked lobster, coarsely chopped
1⁄2 bunch fresh basil, chopped
1 1⁄2 cups frozen green peas
1 teaspoon seafood seasoning mix
1 teaspoon sugar substitute
Salt and cracked black pepper to taste
1. In a soup pot, combine the tomato sauce, barley, lobster, basil, seafood seasoning mix, sugar substitute, salt, and pepper. Cook and stir for 4 minutes. Taste and adjust the seasonings. Add the peas and cook for 1 to 2 minutes.
To Serve: Ladle into shallow bowls and garnish with additional fresh basil leaves.
Servings: 2
NOTE: For a less expensive dish, you can prepare this recipe with shrimp or chicken breast.
9 ounces salmon steak
2 large sweet potatoes
1⁄2 cup nonfat sour cream
2 tablespoons chopped fresh dill
1 cup thinly sliced, peeled cucumber
1⁄2 tablespoon lemon pepper
1 teaspoon paprika
Salt and cracked black pepper to taste
Cooking oil spray
1. Cut the salmon steak into two portions and season with lemon pepper, paprika, and salt. Coat a nonstick skillet with cooking spray and heat the skillet. Place the salmon steaks in the skillet, skin sides up. Sear for 1 minute, then turn and cook until the salmon flakes when tested with a fork.
2. Microwave the sweet potatoes for 31⁄2 minutes each or until tender. Peel and slice into thick rounds. Season with salt and pepper and set aside.
3. Meanwhile, whisk together the sour cream, dill, salt, and pepper. Stir in the cucumber slices.
To Serve: Spoon the cucumber mixture over the salmon. Serve with sweet potato rounds.
Servings: 2
3 cups canned crushed tomatoes
3 cups cubed zucchini
3 cups cubed eggplant
3 cups quartered button mushrooms
1⁄2 pound small scallops
1 1⁄2 cups water
3 tablespoons dried basil
2 tablespoons dried oregano
1 pinch sugar substitute
Salt and cracked black pepper to taste
1. In a soup pot, combine the tomatoes, zucchini, eggplant, mushrooms, water, basil, oregano, sugar substitute, salt, and pepper. Cover and cook over medium heat for 5 minutes. Add the scallops and cook for 21⁄2 minutes more.
To Serve: Ladle the soup into bowls and garnish with additional dried basil.
Servings: 2
5 ounces halibut fillets
1 pound spinach leaves
1⁄2 cup nonfat cream cheese
1⁄4 cup nonfat sour cream
1 2⁄3 cups cooked brown rice
1 teaspoon lemon pepper
Salt and cracked black pepper to taste
Cooking oil spray
1 tablespoon onion powder
2 teaspoons garlic powder
1. Season the halibut fillets with lemon pepper and salt. Coat a nonstick skillet with cooking spray and heat the skillet. Add the halibut and sear on each side. Then cover the pan and cook until the fish flakes when tested with a fork. Set aside.
2. Cook the spinach in a nonstick pan over medium heat until wilted. Transfer the spinach to a strainer and press out as much liquid as possible.
3. Return the spinach to the pan. Add the cream cheese, sour cream, onion powder, garlic powder, salt, and cracked black pepper. Cook and stir over medium heat until hot.
4. Microwave the brown rice for 1 minute.
To Serve: Place the brown rice on the center of each plate. Top with halibut and spoon the creamed spinach over the halibut.
Servings: 2
10 ounces large scallops
1 pound broccoli florets
1 pound cauliflower florets
1 cup freshly squeezed orange juice
Cooking oil spray
1 teaspoon curry powder
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown. Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork.
To Serve: Spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.
Servings: 2
1 1⁄2 cups cooked brown rice
4 ounces shrimp, peeled, deveined, and cut in half
4 ounces firm tofu cut into 1-inch cubes
3 tablespoons miso paste or instant miso soup
4 cups water
1 cup low-sodium soy sauce
1. In a large saucepan, combine the water, rice, soy sauce, shrimp, tofu, and miso. Simmer for 2 minutes or until the shrimp are opaque.
To Serve: Ladle into soup bowls.
Servings: 2
1 pound shrimp, peeled and deveined
1 1⁄2 cups cooked brown rice
2 cups broccoli florets
1⁄4 cup slivered scallions
Cooking oil spray
1⁄2 tablespoon garlic powder
1⁄4 cup low-sodium soy sauce
2 teaspoons sesame seeds
1. Remove the tails from the shrimp and cut the shrimp into bite-size pieces.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the shrimp and cook for 2 minutes. Remove from the heat and set the shrimp aside.
3. Coat the skillet with cooking spray and heat the skillet. Add the rice and garlic powder and cook for 1 minute, stirring constantly. Add the broccoli and cook until it is bright green. Add the shrimp, scallions, soy sauce, and sesame seeds. Cook for 1 minute longer.
To Serve: Spoon the stir-fried mixture onto plates.
Servings: 2
6 ounces skinless, boneless chicken breast
5 bunches collard greens, cut into strips
2 cloves garlic, minced
1⁄4 cup balsamic vinegar
2 3⁄4 cups canned black-eyed peas, drained and rinsed
1 tablespoon Lawry’s Seasoned Salt
Cooking oil spray
1⁄4 cup water
1 teaspoon sugar substitute
Salt and cracked black pepper to taste
1. Preheat the oven to 375°F.
2. Sprinkle the chicken with seasoned salt. Coat a nonstick skillet with cooking spray and heat the skillet. Sear the chicken on both sides until golden and crisp around the edges. Put the chicken in a baking dish and bake for 10 minutes.
3. Coat a large nonstick skillet with cooking spray and heat the skillet. Add the collard greens and garlic and cook for 4 minutes or until the greens are bright green. Add the vinegar and water. Cook until most of the liquid has evaporated. Add the sugar substitute, salt, and pepper and set the greens aside.
4. Place the black-eyed peas in a bowl and season with salt and pepper. Microwave for 1 minute.
To Serve: Transfer the hot chicken breasts to a cutting board and cut into 1⁄2-inch slices. Place the collard greens on the plates and arrange the chicken slices on top. Ladle the black-eyed peas over the chicken.
Servings: 2
8 ounces skinless, boneless chicken breast, pounded thin
1 cup edamame beans
2 cups thinly sliced carrots
1 1⁄4 cups cooked brown rice
2 cups water
1 cup low-sodium soy sauce
1 teaspoon ground ginger
1 teaspoon garlic powder
Salt to taste
1. In a saucepan, combine the chicken, water, and soy sauce. Simmer for 8 minutes or until chicken is no longer pink. Drain the chicken and set aside.
2. Meanwhile, remove edamame beans from the pods and cook in boiling water for 2 minutes. Place the carrots, ginger, and garlic powder in a container and microwave for 2 minutes. Drain the edamame beans and stir into the carrot mixture. Season with a little salt.
To Serve: Place the chicken on plates and spoon the cooked brown rice on top. Garnish with the vegetable mixture.
Servings: 2
2 small spaghetti squash, cut in half and seeded
1 cup canned crushed tomatoes
6 ounces ground turkey breast
1 egg white
4 slices whole grain bread, toasted and ground into crumbs
Cooking oil spray
Salt and cracked black pepper to taste
1 bay leaf
1 tablespoon sugar substitute
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon tomato paste
Chopped fresh parsley (optional)
1. Preheat the oven to 400°F. Lightly coat the squash with cooking spray and season with salt and pepper. Bake for 30 minutes or until tender. (Or microwave each squash half for 6 minutes).
3. In a saucepan, combine the tomatoes, bay leaf, sugar substitute, 1 teaspoon of the onion powder, 1 teaspoon of the garlic powder, salt, and pepper. Bring to a simmer. In a mixing bowl, combine the ground turkey, egg white, bread crumbs, tomato paste, remaining onion powder, remaining garlic powder, salt, and pepper. Mix well. Roll 11⁄2-inch meatballs between the palms of your hands. Drop the meatballs into the tomato sauce and cook for 15 minutes.
To Serve: Shred the spaghetti squash with forks and place on plates. Ladle meatballs and tomato sauce over the squash. Sprinkle with chopped parsley, if desired.
Servings: 2
6 ounces skinless, boneless turkey breast, cut into strips
1 cup sliced Spanish onion
1 bell pepper, seeded and cut into strips
2 large whole grain or whole wheat tortillas
1⁄2 cup nonfat sour cream
Cooking oil spray
2 tablespoons fajita seasoning mix
1 tablespoon garlic powder
2 teaspoons chili powder
Salt and cracked black pepper to taste
1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the turkey strips and cook for 2 minutes. Add the onion and cook 1 minute longer. Add the bell pepper, fajita seasoning mix, garlic powder, chili powder, salt, and cracked black pepper. Stir well to mix and cook for 1 minute.
To Serve: Heat the tortillas in the microwave for 15 seconds. Spoon the turkey mixture onto the tortillas and garnish with sour cream.
Servings: 2
8 ounces turkey breast cutlet, cut into 1-inch pieces
1 2⁄3 cups canned white beans, rinsed and drained
4 ounces veggie pepperoni, chopped
1⁄4 cup white wine vinegar
6 ounces canned beets, drained and sliced
Cooking oil spray
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and cracked black pepper to taste
1. Spray a nonstick skillet with cooking spray and heat the skillet. Add the turkey pieces and sear on both sides. Cook about 2 minutes or until they are golden brown.
2. In a mixing bowl, combine the turkey, white beans, veggie pepperoni, vinegar, oregano, basil, salt, and pepper. Toss gently.
To Serve: Arrange the beet slices on plates and spoon the turkey mixture over the beets.
Servings: 2
NOTE: Serve this salad hot or cold.
8 ounces boneless snapper fillets
2 cups carrots cut into strips
1⁄2 cup red bell pepper cut into thin strips
2 tablespoons freshly squeezed lemon juice
1 2⁄3 cups cooked brown rice
1 tablespoon onion powder
1 teaspoon paprika
1 teaspoon lemon pepper
1 teaspoon red pepper flakes
1⁄2 tablespoon garlic powder
Salt and cracked black pepper to taste
Cooking oil spray
Lemon wedges (optional)
1. Preheat the oven to 325°F. Combine the onion powder, paprika, lemon pepper, red pepper flakes, garlic powder, salt, and cracked black pepper. Sprinkle over the snapper. Cut two sheets of foil larger than the fish fillets in the shape of a heart. Lightly coat the foil with cooking spray. Place a piece of fish on each piece of foil and arrange the carrots and bell pepper around the fish. Drizzle the lemon juice over the fish and vegetables and carefully seal the edges of the foil.
2. Place the packets in a shallow pan with 1⁄4 cup water. Cover the pan and bake for 10 minutes.
To Serve: Place the packets on plates. Snip the top of the foil with scissors and let the steam escape. Serve the fish with the rice. Garnish with lemon wedges, if desired.
Servings: 2
These menu plans are a great way to start the 5-Factor Diet. All of the foods listed are recipes from this book. Of course, you can always make up your own menus based on the 5-Factor foods you love.
Breakfast: Open-Face Egg and Bacon Sandwiches
Snack 1: Chocolate-Mint Shakes
Lunch: Antipasto
Snack 2: Spicy Jumbo Shrimp with Black Bean Dip
Dinner: Southern-Style Baked Chicken with Black-Eyed Peas and Collard Greens
Breakfast: Oatmeal-Berry Pancakes
Snack 1: Hard-Boiled Eggs Stuffed with Tuna Salad
Lunch: Green Bean Salad with Tuna and Grapefruit-Scallion Vinaigrette
Snack 2: Chicken and Swiss Bites
Dinner: Scallop Ratatouille
Breakfast: Asparagus Crepes with Toast
Snack 1: Apple Wedges with Cinnamon Cream
Lunch: Snapper Ceviche with Sweet Potato Rounds
Snack 2: Chicken Slices with Cheese and Crackers
Dinner: Spaghetti and Meatballs
Breakfast: Ham Steaks with Applesauce and Toast
Snack 1: Sautéed Peaches with Cheese
Lunch: Mushroom-Barley Risotto
Snack 2: Hot Dog Skewers with Cherry Tomatoes and Pickles
Dinner: Seared Scallops with Orange Sauce and Broccoli-Cauliflower Sauté
Breakfast: Smoked Salmon Omelet with Cream Cheese and Whole Grain Toast
Snack 1: Roasted Asparagus Spears with Turkey Slices
Lunch: Black Bean Gumbo
Snack 2: Berry Protein Shakes
Dinner: Chicken Ropa Vieja
Breakfast: Kashi GoLean with Nonfat Milk
Snack 1: Roast Beef with Carrot-Pear Slaw
Lunch: Minestrone
Snack 2: Apple-Turkey Roll-Ups with Relish and Mustard
Dinner: Chiles Rellenos with Brown Rice
Cheat Day
Breakfast: Bran Pancakes with Ricotta
Snack 1: Sautéed Apples over Rice Cakes
Lunch: Mixed Greens with Turkey and Cheese Quesadillas
Snack 2: Bruschetta
Dinner: Warm White Bean, Beet, and Turkey Salad
Breakfast: Fully Charged Fruit Salad
Snack 1: Belgian Endive Stuffed with Cheesy Artichoke Spread
Lunch: Smoked Salmon Pizza
Snack 2: Grilled Chicken Kabobs with Carrot-Ginger Vinaigrette
Dinner: Salmon with Cucumber-Dill Salad
Breakfast: Broccoli-Cheddar Omelet
Snack 1: Apple Wedges with Cinnamon Cream
Lunch: Chicken and Rice Miso Soup
Snack 2: Chips and Salsa
Dinner: Creamy Lemon-Ginger Halibut with Corn on the Cob
Breakfast: Red Bell Pepper Frittata with Baked Yams
Snack 1: Cottage Cheese and Pears
Lunch: Greek-Style Shrimp and Spinach Salad
Snack 2: Crunchy Celery Sticks with Roasted-Garlic Hummus and Smoked Turkey
Dinner: 5-Factor Lasagna
Breakfast: Breakfast Burritos I
Snack 1: Tropical Berry Protein Shakes
Lunch: Baked Potato Skins with Sloppy Joe
Snack 2: Gelatin with Berries and Yogurt
Dinner: Turkey Fajitas
Breakfast: Salmon-Leek Frittata with Whole Grain Toast
Snack 1: Toast with Berries and Cocoa Cottage Cheese
Lunch: Chicken Fingers and French Fries
Snack 2: White Bean Dip
Dinner: White Fish and Vegetables en Papillote with Brown Rice
Cheat Day
Breakfast: French Toast with Ricotta
Snack 1: Strawberry-Oatmeal Bars with Yogurt
Lunch: Chinese Chicken Wraps with Peanut-Soy Sauce
Snack 2: Chocolate-Berry Parfaits
Dinner: Seared Halibut with Creamed Spinach and Brown Rice
Breakfast: Sweet Potato Home Fries and Scrambled Eggs
Snack 1: Fruit Skewers with Cottage Cheese
Lunch: Open-Face Turkey BLT
Snack 2: Lemon Pie
Dinner: Country-Style Ham Steaks with Yams and Corn on the Cob
Breakfast: Frittata Italiana
Snack 1: Espresso Panna Cotta
Lunch: Harley’s Sweet Potato Melt
Snack 2: Salmon Sashimi with Plums
Dinner: Spaghetti and Meatballs
Breakfast: Cream of Wheat and Protein
Snack 1: Egg Salad with Toast Points
Lunch: Baked Chicken and Black Bean Quesadillas with Salsa
Snack 2: Fresh Figs with Balsamic Cream Sauce
Dinner: Cream of Broccoli Soup with Sauteed Shrimp
Breakfast: Scrambled Egg Casserole
Snack 1: Chocolate-Mint Shakes
Lunch: Pink Pizza
Snack 2: Smoked Turkey and Fruit Salad
Dinner: Crispy Chicken Tostada
Breakfast: Egg and Veggie Muffins
Snack 1: Spinach Frittata and Toast
Lunch: Salmon Tartare with Arugula
Snack 2: Chicken and Swiss Bites
Dinner: Bison Steak with Cauliflower-Carrot Mash and Brown Rice
Cheat Day
Breakfast: Ham Steaks with Applesauce and Toast.
Snack 1: Berry Protein Shakes
Lunch: Salad Niçoise
Snack 2: Egg and Celery Platter with Mustard-Balsamic Sauce
Dinner: Indian-Style Chicken with Curried Yogurt Sauce and Brown Rice
Breakfast: Oatmeal-Berry Pancakes
Snack 1: Apple-Turkey Roll-Ups with Relish and Mustard
Lunch: Stuffed Mushrooms and Greens
Snack 2: Chicken Salad with Apples
Dinner: Lobster and Peas with Tomato-Basil Sauce and Barley
Breakfast: Scrambled Eggs with Toast and Grapefruit
Snack 1: Raspberry Gelatin with Cottage Cheese
Lunch: Mixed Greens with Turkey and Cheese Quesadillas
Snack 2: Edamame and Tuna Sashimi with Ginger-Scallion Vinaigrette
Dinner: Shrimp and Rice Stir-Fry
Breakfast: Breakfast Burritos II
Snack 1: Carrot Sticks with Onion Dip
Lunch: Antipasto
Snack 2: Cheese Course
Dinner: Southern-Style Baked Chicken with Black-Eyed Peas and Collard Greens
Breakfast: Smoked Turkey and Tomato Scrambled Eggs with Toast
Snack 1: Pesto Crisps with Tomatoes and Cheese
Lunch: Minestrone
Snack 2: Cheesecake
Dinner: Salmon with Cucumber-Dill Salad
Breakfast: Bell Pepper Pancakes with Mozzarella and Crisp Bacon
Snack 1: Pears with Peanut Butter Dip
Lunch: Mediterranean-Style Chicken and Quinoa Salad
Snack 2: Chips and Salsa
Dinner: Chicken Chow Mein
Cheat Day
Breakfast: Smoked Salmon Omelet with Cream Cheese and Whole Grain Toast
Snack 1: Sauteed Apples over Rice Cakes
Lunch: Black Bean Gumbo
Snack 2: Crunchy Celery Sticks with Roasted-Garlic Hummus and Smoked Turkey
Dinner: 5-Factor Lasagna
Breakfast: Open-Face Egg and Bacon Sandwiches
Snack 1: Pear and Arugula Salad with Ricotta
Lunch: Tuscan Tomato Soup
Snack 2: Chicken Slices with Cheese and Crackers
Dinner: Argentine-Style Steak Salad with Watercress and Mustard-Cilantro Vinaigrette
Breakfast: The Cowboy Omelet
Snack 1: Passion Fruit and Tangerine Shakes
Lunch: Mexican Chicken Salad with Spicy Salsa Dressing
Snack 2: Bruschetta
Dinner: Shrimp and Tofu Soup
Breakfast: Breakfast Burritos III
Snack 1: Toast with Berries and Cocoa Cottage Cheese
Lunch: Mixed Greens with Turkey and Cheese Quesadillas
Snack 2: Butterscotch and Apple Pudding
Dinner: Chicken Ropa Vieja
Breakfast: Asparagus Crepes with Toast
Snack 1: Grilled Chicken Kabobs with Carrot-Ginger Vinaigrette
Lunch: Mushroom Barley Risotto
Snack 2: Berry Protein Shakes
Dinner: Scallop Ratatouille
Breakfast: Broccoli-Cheddar Omelet
Snack 1: Fruit Skewers with Cottage Cheese
Lunch: Portobello and Turkey Stacks
Snack 2: Lemon Yogurt with Kiwi
Dinner: Soy-Poached Chicken with Vegetables and Brown Rice
Cheat Day