Fourteen

Recipes for Every Stage of the Quick & Clean Diet

If you like food, this is the fun part! Think about taking pleasure in preparing everything you eat. It’s part of the process. While you should eat until your body is satisfied, don’t set out to overeat. If a dish looks like it’s for more than one meal, take your portion and save the rest for another day.

This chapter includes recipes for all stages. You will find the following icons next to the recipe title indicating the stage for which they are appropriate:

HMS—High Maintenance Stage

GS—Grounding Stage

SS—Stability Stage

 

Breakfast

Q & C Super Protein Smoothie

HMS, GS, SS

Some people may be concerned about consuming uncooked egg whites, but when they are pasteurized there is no reason to worry. This is one of my favorites because it tastes great and is very filling.

MAKES 1 SERVING

6 ounces pasteurized liquid egg whites

1 scoop vanilla protein powder

½ cup fresh or frozen berries of your choice

1 packet Truvia

Handful of ice cubes

Place all the ingredients in a blender and whirl for 1 minute or until smooth.

Per serving: Calories 249; total fat 2 g; saturated fat 1 g; cholesterol 70 mg; sodium 328 mg; carbohydrates 12 g; dietary fiber 3 g; sugars 6 g; protein 42 g

Peaches and Cinnamon Cream Smoothie

HMS, GS, SS

This may be a breakfast smoothie, but it tastes like dessert. In the summertime I love to make it with fresh peaches. If you don’t like soy milk, feel free to use almond milk or even 2 percent fat cow’s milk.

MAKES 1 SERVING

1½ cups cut-up fresh or frozen peaches

2 cups unsweetened vanilla soy milk

1 cup 2 percent fat Greek yogurt

2 teaspoons agave syrup

1 teaspoon vanilla

½ teaspoon ground cinnamon

Handful of ice cubes

Combine all the ingredients in a blender and whirl for 1 minute or until smooth.

Per serving: Calories 445; total fat 9 g; saturated fat 3 g; cholesterol 15 mg; sodium 255.5 mg; carbohydrates 61 g; dietary fiber 6 g; sugars 38 g; protein 34 g

Mixed Berry Flaxseed Oil Super Smoothie

HMS, GS, SS

This is a great way to get some essential oils in your diet. Feel free to use a variety of berries.

MAKES 1 SERVING

½ cup blueberries

½ cup strawberries

2 teaspoons flaxseed oil

2 teaspoons dark agave syrup

1 cup 2 percent fat Greek yogurt

2 cups unsweetened rice milk

1 teaspoon vanilla extract

Handful of ice cubes

Combine all the ingredients in a blender and whirl for 1 minute or until smooth.

Per serving: Calories 577; total fat 19 g; saturated fat 4 g; cholesterol 15 mg; sodium 227 mg; carbohydrates 80 g; dietary fiber 3 g; sugars 47 g; protein 23 g

Strawberry Kefir Smoothie

HMS, GS, SS

MAKES 1 SERVING

4 large strawberries, fresh or frozen

6 ounces unsweetened plain kefir

1 packet Truvia

5 ice cubes

Combine all the ingredients in a blender and whirl for 1 minute or until smooth.

Per serving: Calories 86; total fat 0 g; saturated fat 0 g; cholesterol 3.5 mg; sodium 85.5 mg; carbohydrates 15 g; dietary fiber 3 g; sugars 8 g; protein 8 g

Strawberry Breakfast Parfait with Slivered Almonds

GS, SS

This recipe may have the word breakfast in it, but I love to eat it any time of day. In the morning it will give you great energy.

MAKES 1 SERVING

6 ounces 2 percent fat plain Greek yogurt

1 teaspoon vanilla extract

1 packet Truvia 1 cup fresh strawberries

2 tablespoons all-fruit apricot preserves (no sugar added)

1 tablespoon slivered almonds

1. Combine the yogurt, vanilla, and Truvia.
2. In a tall glass, create alternating layers of yogurt and strawberries, starting with the yogurt. Finish with a layer of strawberries, top with the apricot preserves, and sprinkle with the almonds.

Per serving: Calories 229; total fat 7 g; saturated fat 2.5 g; cholesterol 11 mg; sodium 51 mg; carbohydrates 31 g; dietary fiber 4 g; sugars 15 g; protein 17 g

Q & C Fresh Salsa

HMS

Salsa is amazingly helpful when watching your weight. It tastes great, and it’s very low in calories. I put it on everything: in salads, over chicken, on vegetables and plain scrambled eggs! Be creative with salsa.

MAKES ABOUT 4 SERVINGS

4 medium-size ripe tomatoes

¼ cup minced red onion

1 garlic clove, chopped

1 teaspoon sea salt

¼ cup fresh cilantro leaves

1 teaspoon chopped jalapeño (optional)

Combine all the ingredients in a food processor and pulse until coarsely chopped. Keep leftovers refrigerated in an airtight container.

Per serving: Calories 26; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 397 mg; carbohydrates 6 g; dietary fiber 2 g; sugars 4 g; protein 1 g

Crustless Spinach Quiche

HMS, GS, SS

This dish can be made in advance and stored in the refrigerator tightly covered for up to three days. Leftovers can also be refrigerated so that you can simply cut off a portion and have it for breakfast. It’s also great as a snack, for lunch, or with a side salad for dinner. Eat it at room temperature, or reheat it for a few minutes in the oven, or quickly in the microwave.

MAKES 8 SERVINGS

1 tablespoon canola or safflower oil

½ cup minced onion

1 (16-ounce) package frozen spinach, thawed and squeezed dry

8 large eggs, preferably organic

½ cup 2 percent fat cottage cheese

½ teaspoon ground nutmeg

¼ cup grated Parmesan cheese

1. Preheat the oven to 350°F.
2. Heat the oil in a medium saucepan. Sauté the onion until soft and translucent.
3. Add the spinach and cook for three minutes. Remove from the heat. Drain excess liquid.
4. Combine the eggs, cottage cheese, and nutmeg in a small bowl, add the spinach, and mix.
5. Transfer to a 9 × 13-inch nonstick baking dish and bake in the preheated oven for 30 minutes. When done, the center will remain moist.
6. Dust with the Parmesan, cut, and serve.

Per serving: Calories 130; total fat 8 g; saturated fat 2 g; cholesterol 190 mg; sodium 211 mg; carbohydrates 5 g; dietary fiber 2 g; sugars 1.5 g; protein 11 g

Smoked Salmon and Spinach Frittata

GS, SS

This is such a decadent breakfast that it makes me feel like I’m eating brunch. It will keep, covered, in the refrigerator for up to 3 days, or you can cut it into individual portions and freeze it.

MAKES 8 SERVINGS

1 tablespoon canola oil

½ cup finely chopped onion

1 cup baby spinach leaves or 16 ounces chopped frozen spinach, thawed

8 large eggs, preferably organic

½ cup 2 percent fat cottage cheese

¾ cup freshly grated Parmesan cheese

4 ounces smoked salmon, cut in bite-size pieces

1. Preheat the oven to 350°F.
2. Heat the oil in a medium skillet and sauté the onion and spinach until wilted. Drain well and set aside.
3. In a bowl, whisk together the eggs, cottage cheese, and Parmesan. Stir in the salmon and the spinach mixture.
4. Pour into a 9-inch pie plate sprayed with nonstick spray and bake for approximately 45 minutes, or until the quiche is set.

Per serving: Calories 150; total fat 10 g; saturated fat 3 g; cholesterol 197 mg; sodium 355 mg; carbohydrates 3 g; dietary fiber 0.5 g; sugars 1 g; protein 14 g

Turkey and Tomato Omelet

HMS, GS, SS

This one is really easy and fast to make. Feel free to add more tomatoes, scallions, or onions if you like.

MAKES 1 SERVING

2 eggs, preferably organic

1 teaspoon chopped scallion or onion

2 tablespoons chopped tomato

Pinch of sea salt

Freshly ground pepper to taste

1 slice nitrite-free turkey breast

1. In a small bowl, whisk together the eggs.
2. In a separate small bowl, combine scallion, tomato, salt, and pepper
3. Heat a skillet sprayed with nonstick cooking oil. When the skillet is hot but not smoking, add the eggs.
4. Lay the turkey on top and add tomato and scallion mixture. Fold when the eggs are cooked. Sprinkle with more pepper if you like.

Per serving: Calories 163; total fat 10 g; saturated fat 3 g; cholesterol 381 mg; sodium 408 mg; carbohydrates 2 g; dietary fiber 0 g; sugars 1 g; protein 16 g

Zucchini Frittata

HMS, GS, SS

This is a nice alternative to an omelet or quiche. It’s packed with vegetables and protein and will keep in the refrigerator for up to 3 days. Alternatively, you can cut it into individual portions and freeze.

MAKES 6 SERVINGS

1 tablespoon canola oil

3 cups grated zucchini

½ cup sliced mushrooms

1 cup chopped onion

3 eggs, preferably organic

½ cup skim milk

¼ cup chopped fresh basil

1. Preheat the oven to 350°F.
2. Heat the oil in a medium skillet. Add the zucchini, mushrooms, and onion and sauté, stirring, until softened.
3. Remove from the skillet, drain, pat dry, and let cool a little.
4. In a bowl whisk the eggs with the milk, and add the vegetables. Transfer to a 9 × 13 nonstick baking dish or a 9-inch pie dish. The pie dish should be sprayed with nonstick cooking spray if it’s glass.
5. Cook for 40 minutes or until the center of the frittata is firm but not dry. Sprinkle with the basil, cut into slices, and serve.

Per serving: Calories 80; total fat 4 g; saturated fat 1 g; cholesterol 93 mg; sodium 50 mg; carbohydrates 6 g; dietary fiber 1 g; sugars 4 g; protein 5 g

Steel-Cut Oatmeal with Vanilla Protein and Strawberries

GS, SS

This is a creamy, comforting hot breakfast for a cold winter morning, or anytime!

MAKES 1 SERVING

¼ cup steel-cut oatmeal*

½ scoop vanilla protein powder

¼ cup hulled and sliced strawberries

1. Cook the oatmeal according to package instructions.
2. When done, stir in the protein powder and top with the strawberries. You can also add a little skim milk to make it even creamier.

Per serving: Calories 222; total fat 4 g; saturated fat 1 g; cholesterol 35 mg; sodium 25 mg; carbohydrates 31 g; dietary fiber 5 g; sugars 3 g; protein 17 g

_________________________

* Note: Steel-cut oats generally take much longer to cook than other types of oatmeal, but you can now find quick-cooking steel-cut oats in the market. If you’re in a hurry, try them. They are not as nutritious as the steel-cut oats that take 30 minutes to cook, but they’re better than the instant oatmeal you buy in stores.

Scrambled Eggs with Pico de Gallo

HMS, GS, SS

Quick and satisfying! Use as much of the pico de gallo as you like.

MAKES 1 SERVING

¼ cup chopped tomato

¼ cup chopped onion

1 tablespoon chopped fresh cilantro

1 tablespoon fresh lime juice

2 eggs, preferably organic

1. Combine the tomato, onion, cilantro, and lime juice. Set aside.
2. Whisk the eggs together in a small bowl.
3. Spray a nonstick skillet with cooking spray and set over medium heat. Add the eggs and scramble to your desired doneness.
4. Serve with the pico de gallo mixture sprinkled on top or on the side.

Per serving: Calories 183; total fat 10 g; saturated fat 3 g; cholesterol 372 mg; sodium 259 mg; carbohydrates 9 g; dietary fiber 1 g; sugars 3 g; protein 14 g

Super-Fast Breakfast Tacos

GS, SS

A taste of the Southwest. Try this when you want to spice things up.

MAKES 1 SERVING

3 eggs, preferable organic

1 (10-inch) whole wheat tortilla

Q & C Fresh Salsa (recipe on page 147)

1. Spray a medium skillet with nonstick cooking spray and heat to medium.
2. Whisk the eggs together in a small bowl and warm the tortillas. When the pan is heated, scramble the eggs to your desired doneness.
3. Fill the tortillas with the scrambled eggs and top with the salsa.

Per serving: Calories 401; total fat 19 g; saturated fat 6 g; cholesterol 558 mg; sodium 756 mg; carbohydrates 32.5 g; dietary fiber 4 g; sugars 1 g; protein 24.5 g

Santorini Omelet

HMS, GS, SS

This omelet has a lot of flavor and texture, which is why it’s one of my favorites. Sometimes I even eat it for lunch!

MAKES 1 SERVING

2 tablespoons chopped red onion

2 tablespoons chopped tomato

2 tablespoons chopped black kalamata olives

¼ cup chopped fresh spinach

2 eggs, preferably organic

1 tablespoon crumbled feta cheese

1. Spray a small skillet with olive oil cooking spray and set it over medium heat.
2. Add the onion, tomato, olives, and spinach. Sauté for two minutes or just until softened. Remove from the pan and set aside.
3. Remove the skillet from the heat, wipe it clean, spray again, and reheat.
4. Whisk the eggs in a small bowl and add them to the reheated pan.
5. When the eggs begin to set, spoon the reserved tomato-and-onion mixture onto one side of the omelet, and sprinkle with the cheese. Slide a spatula under the empty side of the omelet and fold it over. Let the cheese melt for a minute and serve.

Per serving: Calories 198; total fat 13 g; saturated fat 4 g; cholesterol 378 mg; sodium 375 mg; carbohydrates 5 g; dietary fiber 1.5 g; sugars 2 g; protein 15 g

Country Chicken-Apple Sausage and Egg White Scramble

HMS, GS, SS

I usually make this on weekends when I have time to really enjoy a long breakfast, but you can have it any day of the week. Look for all-natural, additive-free sausage, available at many markets.

MAKES 1 SERVING

¼ cup thinly sliced scallions

1 tomato, diced

2 chicken-apple sausages, diced in squares

1 cup baby spinach leaves

4 egg whites, whisked

Sea salt and freshly ground pepper to taste

1. Spray a medium skillet with olive oil cooking spray and set it over low heat.
2. Add the scallions and let them soften a bit, then add the tomato. Add the sausage and cook for 3 minutes. Add the spinach and let it wilt. Remove from the heat and set aside.
3. Spray a second skillet with nonstick cooking oil spray and set it over medium heat. Add the egg whites and scramble until they’re cooked the way you like them.
4. Toss with the sausage mixture, sprinkle with salt and pepper, and serve.

Per serving: Calories 233; total fat 5.5 g; saturated fat 2 g; cholesterol 50 mg; sodium 789 mg; carbohydrates 18 g; dietary fiber 3.5 g; sugars 13 g; protein 29 g

Q & C Thyme-Infused Shrimp and Eggs

HMS, GS, SS

The aroma of fresh thyme is so great, and it’s such a wonderful complement to the shrimp, that this feels like a gourmet meal without all the fuss.

MAKES 1 SERVING

2 teaspoons extra-virgin olive oil, divided

6 uncooked medium shrimp, cleaned and deveined

4 egg whites

Leaves from 1 sprig fresh thyme

1 tablespoon chopped chives

2 teaspoons low-sodium soy sauce

Sea salt and freshly ground pepper to taste

1. Spray a skillet with olive oil cooking spray and add 1 teaspoon of the olive oil.
2. Set the pan over medium heat, add the shrimp, and sauté until slightly pink.
3. Whisk together the egg whites, thyme, chives, soy sauce, and the remaining teaspoon of olive oil in a bowl, then add to the shrimp in the pan.
4. Fold with a rubber spatula, breaking up and lightly fluffing the eggs. When the shrimp are bright pink and the eggs no longer runny, remove from the heat, season with salt and pepper, and serve.

Per serving: Calories 181; total fat 8 g; saturated fat 1 g; cholesterol 64 mg; sodium 876.5 mg; carbohydrates 3 g; dietary fiber 0 g; sugars 1 g; protein 24 g

Cinnamon Oat Protein Pancakes with Strawberry Agave Sauce

GS, SS

This is a tasty breakfast to make on weekends or when you have extra time and need a treat.

MAKES 2 SERVINGS

For the sauce:

5 strawberries, hulled and halved

2 tablespoons water

1 tablespoon dark agave syrup

For the pancakes:

4 large egg whites

½ cup 2 percent cottage cheese

½ cup oatmeal

½ teaspoon baking powder

¼ teaspoon ground cinnamon

1. To make the sauce, combine all the ingredients in a blender or food processor and blend until smooth. Set aside.
2. Combine all of the ingredients for pancakes in a food processor and blend until smooth.
3. Spray a skillet with nonstick cooking spray and heat over medium heat.
4. Ladle two spoonfuls of the mixture into the skillet and spread with spoon to make a thin circle. Cook until light brown on both sides (about 2 minutes).
5. Wrap pancake like a crepe, or lay flat.
6. Spoon a tablespoon of sauce over each pancake and serve.

Per serving: Calories 189; total fat 3 g; saturated fat 1 g; cholesterol 6 mg; sodium 378 mg; carbohydrates 25 g; dietary fiber 3 g; sugars 10 g; protein 16 g

Old Fashioned Eggs and Bacon

HMS, GS, SS

What can I say? It’s a tradition!

MAKES 1 SERVING

2 eggs, preferably organic

2 slices nitrite-free turkey bacon

1. Spray a skillet with nonstick cooking spray and set it on medium heat. When it’s hot, break the eggs into the pan and “fry” them to your desired doneness.
2. Cook the bacon in a separate pan or in the microwave.

Per serving: Calories 213; total fat 12.5 g; saturated fat 3 g; cholesterol 422 mg; sodium 542 mg; carbohydrates 1 g; dietary fiber 0 g; sugars 0 g; protein 25 g

Sweet Lemon Ricotta Pancakes with Blueberry Coulis

GS, SS

I had these at a hotel once and fell in love with them. This is my healthier version of that recipe.

MAKES 3 SERVINGS

For the coulis:

2 cups blueberries

2 tablespoons light agave syrup

2 tablespoon fresh lemon juice

For the pancakes:

1 cup fat-free ricotta cheese

1 cup skim milk

4 egg whites

¼ cup Truvia

Zest and juice of 1 lemon

1½ cups whole wheat flour

1 tablespoon baking powder

1. To make the coulis, combine the blueberries, agave syrup, and lemon juice in a food processor and pulse until the blueberries are crushed but not liquefied. Put in a small bowl and set aside.
2. In a food processor, add ricotta cheese, milk, egg whites, Truvia, lemon zest, and lemon juice until smooth.
3. Blend in the flour and baking powder.
4. Spray a griddle with nonstick cooking spray and heat it over medium heat. Ladle 2 tablespoons of batter onto the heated griddle for each pancake. With spoon, smooth into a thin circle and cook until light brown on both sides, turning it once.
5. If you like, you can heat the coulis in a small pan while the pancakes cook, or simply spoon it on the cooked pancakes at room temperature.

Per serving: Calories 398; total fat 2 g; saturated fat 0 g; cholesterol 22 mg; sodium 673 mg; carbohydrates 77 g; dietary fiber 9 g; sugars 25 g; protein 24 g

Good Morning Muffins

SS

MAKES 6 MUFFINS

¾ cup whole wheat flour

¾ cup oat bran cereal

½ teaspoon baking soda

1 teaspoon pumpkin pie spice

½ cup Truvia

½ teaspoon sea salt

½ cup 2 percent fat Greek yogurt

1 ripe banana, mashed

1 egg white and 1 whole egg, preferably organic, beaten together

2 tablespoons unsweetened applesauce

1 teaspoon vanilla extract

½ cup chopped walnuts

1 carrot, peeled and grated

1. Preheat the oven to 425°F.
2. Line the cups of a six-cup muffin tin with paper liners.
3. In one bowl, combine the flour, cereal, baking soda, pumpkin pie spice, Truvia, and salt.
4. In a second bowl, combine the yogurt, banana, eggs, applesauce, and vanilla.
5. With a mixing spoon, stir the wet ingredients into the dry.
6. Stir in the nuts and grated carrot.
7. Spoon the batter into the muffin cups and bake for 10 to 15 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

Per serving: Calories 190; total fat 8 g; saturated fat 1 g; cholesterol 32 mg; sodium 290 mg; carbohydrates 27 g; dietary fiber 4 g; sugars 5.5 g; protein 8 g

 

Lunch

Tarragon Chicken Salad

HMS, GS, SS

MAKES 1 SERVING

4 cups mixed salad greens

½ cup sliced fresh mushrooms

1 tablespoon sliced red onion

1 (4–6 ounce) grilled chicken breast, sliced into strips

1 ripe tomato, sliced

½ cucumber, sliced

1 tablespoon fresh lime juice

2 teaspoons extra-virgin olive oil

1 tablespoon chopped fresh tarragon

Sea salt to taste

Freshly ground pepper to taste

1. Combine mixed greens, mushrooms, onion, tomato, and cucumber in a bowl.
2. Blend lime juice, olive oil, and tarragon in food processor until smooth.
3. Pour the dressing over the salad and season with salt and pepper to taste.

Per serving: Calories 364; total fat 14 g; saturated fat 3 g; cholesterol 96 mg; sodium 313 mg; carbohydrates 219 g; dietary fiber 5 g; sugars 8 g; protein 41 g

Grilled Chicken, Tomato, and Arugula Salad

HMS

MAKES 1 SERVING

4 cups arugula leaves

¼ cup coarsely chopped tomato

1 (4–6 ounce) grilled chicken breast, sliced

For the dressing:

1 garlic clove

2 teaspoons olive oil

1 tablespoon fresh lemon juice

½ teaspoon fresh or dried oregano

1. Place arugula on a plate. Sprinkle with chopped tomatoes, and layer with sliced chicken
2. Add all the ingredients for the dressing to a mini chopper and pulse until blended.
3. Pour the dressing over the salad mixture and toss.

Per serving: Calories 305; total fat 14 g; saturated fat 2.5 g; cholesterol 96 mg; sodium 109 mg; carbohydrates 7 g; dietary fiber 4 g; sugars 3 g; protein 38 g

Q & C Grilled Scallop Salad with Basil Vinaigrette

HMS, GS, SS

MAKES 1 SERVING

6 large raw sea scallops or 3 ounces bay scallops

Sea salt and freshly ground pepper to taste

4 cups lettuce of your choice

1 cucumber, sliced

4 plum tomatoes, sliced

2 teaspoons extra-virgin olive oil

Juice of 1 lemon

3 basil leaves

1. Spray a grill pan with olive oil cooking spray and set over medium heat.
2. Sprinkle the scallops with the salt and pepper and grill them for about 3 minutes on each side, until firm. Remove from the heat and set aside.
3. Arrange the lettuce, cucumber, and tomatoes on a plate. When the scallops have cooled a bit, place them over the salad.
4. In a mini food processor, combine the olive oil, lemon juice, and basil leaves; pulse until blended. Pour over the salad, sprinkle with a bit more sea salt and pepper, and serve.

Per serving: Calories 305; total fat 11 g; saturated fat 2 g; cholesterol 28 mg; sodium 372 mg; carbohydrates 36 g; dietary fiber 10 g; sugars 17 g; protein 22 g

Grilled Shrimp and Cannellini Bean Salad

HMS, GS, SS

This dish is packed with protein and full of texture.

MAKES 1 SERVING

1½ tablespoons extra-virgin olive oil, divided

1 teaspoon chopped fresh garlic

Sea salt and freshly ground pepper to taste

6 large shrimp, cleaned and deveined

4 cups arugula

1 tablespoon sliced red onion

½ cup cooked cannellini beans (preferably organic), fresh or canned

1 tablespoon fresh lemon juice

1 tablespoon chopped parsley

2 teaspoons pine nuts

1. In a bowl, whisk 2 teaspoons of the olive oil with garlic and salt and pepper to taste. Add the shrimp and toss to coat well.
2. Generously spray a grill pan with nonstick cooking spray and set it over medium heat. When the pan is hot, grill the shrimp for 2 minutes on each side, just until pink and opaque. Don’t overcook them or they will become rubbery. Remove from the pan and set aside.
3. In a large salad bowl, combine the arugula, onion, and cannellini beans, then add the shrimp.
4. In a mini food processor, blend the lemon juice, the remaining olive oil, and the parsley. Drizzle over the salad and toss to coat all the ingredients.
5. prinkle with the pine nuts and serve.

Per serving: Calories 359; total fat 19 g; saturated fat 2.5 g; cholesterol 64 mg; sodium 288 mg; carbohydrates 30 g; dietary fiber 8 g; sugars 3 g; protein 20.5 g

Sizzling Mini Pork Tacos with Peach Salsa

GS, SS

This is a fun dish to make on a Saturday night or when you just feel like eating something special. You can refrigerate the salsa in an airtight container for up to a week.

MAKES 2 SERVINGS

For the salsa:

3 ½ cups diced frozen or fresh peaches (about 2 ½ pounds)

¼ cup diced red onion

2 tablespoons finely chopped fresh cilantro

1 tablespoon minced seeded jalapeño pepper (optional)

2 teaspoons fresh lime juice

1 teaspoon fresh lemon juice

1 garlic clove, minced

1 teaspoon light agave syrup (if needed)*

For the tacos:

1 pound lean pork tenderloin, cut in thin strips

½ teaspoon ground cumin

½ teaspoon paprika

2 garlic cloves, chopped

Pinch of sea salt

6 mini whole wheat tortillas

1. Combine all the salsa ingredients and set aside.
2. In a bowl, toss the pork with the cumin, paprika, garlic, and salt.
3. Generously coat a grill pan with nonstick cooking spray and heat on medium. Add the pork and grill on both sides until cooked through.
4. Divide the pork filling among the tortillas and top with the salsa.

Per serving: Calories 683; total fat 14 g; saturated fat 5 g; cholesterol 143 mg; sodium 768 mg; carbohydrates 79 g; dietary fiber 13 g; sugars 28 g; protein 61 g

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* If you are using ripe sweet fresh peaches you may not need the syrup, but if they are frozen and a little bitter, it might help the recipe.

Creamy Chicken Salad

HMS, GS, SS

MAKES 1 SERVING

3 tablespoons plain low-fat yogurt

2 teaspoons Dijon mustard

1 teaspoon low-sodium soy sauce

1 teaspoon Truvia

1½ cups cubed cooked skinless, boneless chicken breast

¼ cup chopped celery

2 tablespoons chopped scallion

2 cups torn lettuce leaves of your choice

Sea salt to taste

1. In a small bowl, combine the yogurt, mustard, soy sauce, and Truvia. Stir until blended.
2. In a large bowl, combine the chicken, celery, and scallion.
3. Pour the yogurt dressing over the chicken and mix well.
4. Arrange the lettuce on a plate, top with the chicken salad, sprinkle with sea salt, and serve.

Per serving: Calories 243; total fat 5 g; saturated fat 2 g; cholesterol 99 mg; sodium 771 mg; carbohydrates 9.5 g; dietary fiber 3 g; sugars 5 g; protein 39.5 g

Chopped Greek Chicken Salad

HMS, GS, SS

MAKES 2 SERVINGS

2 (4–6 ounce) uncooked skinless, boneless chicken breasts, pounded thin

1 bag mixed lettuce greens (or as much as you want)

1 cucumber, chopped

1 tomato, cut in small cubes

1 red onion, peeled and chopped

8 black olives, chopped

1½ tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

Freshly ground pepper to taste

1 tablespoon crumbled feta cheese

1. Spray a grill pan with nonstick cooking spray and set it over medium heat.
2. Grill the chicken breasts about 3 minutes on each side or until done. Set aside to cool.
3. Combine the lettuce, chopped cucumber, tomato, onion, and olives in a salad bowl.
4. Chop the cooled chicken and add it to the bowl.
5. Whisk together the olive oil and lemon juice and pour the dressing over the salad. Sprinkle with the oregano and pepper to taste. Top with the cheese.

Per serving: Calories 328; total fat 16 g; saturated fat 3 g; cholesterol 76 mg; sodium 332 mg; carbohydrates 19 g; dietary fiber 5 g; sugars 7.5 g; protein 28.5 g

Mexican Soup

HMS, GS, SS

Freeze any leftovers in individual portion containers to have on hand for a quick lunch when you’re in a hurry.

MAKES ABOUT 4 CUPS

2 (4–6 ounce) skinless, boneless chicken breasts, sliced in thin strips

2 garlic cloves, minced

1 cup chopped celery

1 cup chopped green pepper

¼ cup chopped tomato

1 cup chopped carrots

1 cup chopped onion

½ teaspoon ground cumin

½ teaspoon dried oregano

4 cups low-sodium chicken broth

Sea salt to taste

1 tablespoon chopped cilantro

1. Spray a large nonstick pot or Dutch oven with nonstick cooking spray.
2. Set over medium heat and add the chicken. Sauté for about 5 minutes or until cooked through.
3. Add all the vegetables and stir to combine. Add the cumin and oregano and cook until the vegetables begin to soften. Add the chicken broth, reduce the heat to low, stir, and continue to cook for about 20 minutes, stirring frequently.
4. Add sea salt to taste. Sprinkle with the cilantro and serve.

Per cup: Calories 149; total fat 3 g; saturated fat 1 g; cholesterol 36 mg; sodium 232 mg; carbohydrates 13 g; dietary fiber 3 g; sugars 5 g; protein 18 g

 

Dinner

Shrimp Taco Lettuce Wraps

HMS, GS, SS

In this recipe tender Boston lettuce leaves substitute for traditional taco shells.

MAKES 1 SERVING

1 tablespoon canola oil

3–4 ounces large raw shrimp, peeled, deveined, and chopped

1 teaspoon chopped garlic

¼ cup bean sprouts

4 large Boston lettuce leaves

1 small tomato, chopped

1 teaspoon chopped cilantro

½ lime

Sea salt and freshly ground pepper to taste

1. Heat the oil in a medium skillet.
2. Add the shrimp, garlic, and beans sprouts. Sauté, stirring, until the shrimp are just pink.
3. Lay the lettuce leaves on a platter or individual plates and spoon the shrimp mixture over them.
4. Add the chopped tomato, sprinkle with cilantro, drizzle with lime juice, and season with salt and pepper.

Per serving: Calories 232; total fat 12 g; saturated fat 1 g; cholesterol 129 mg; sodium 333 mg; carbohydrates 13 g; dietary fiber 4 g; sugars 5 g; protein 20 g

Super-Clean Shrimp and Broccoli

HMS, GS, SS

MAKES 2 SERVINGS

¼ cup fat-free low-sodium chicken broth

2 tablespoons low-sodium soy sauce

1 tablespoon canola oil, divided

1 tablespoon peeled, minced fresh ginger

3 garlic cloves, chopped

12 peeled and deveined uncooked extra-large shrimp

2 cups small broccoli florets

2 tablespoons chopped scallions

1. In a small bowl, whisk together the chicken broth and soy sauce.
2. Heat 2 teaspoons of the canola oil in a large nonstick skillet over medium-high heat.
3. Add the ginger and garlic. Stir-fry 30 seconds.
4. Add the shrimp and stir-fry 3 minutes longer, or until the shrimp is slightly pink. Remove the shrimp mixture from the pan and set aside.
5. Add the remaining 1 teaspoon of canola oil to the pan. Add the broccoli and scallions and stir-fry 2 minutes, or until the broccoli is crisp-tender.
6. Return the shrimp mixture to the pan, add the broth mixture, and cook, stirring constantly, for 1 minute.

Per serving: Calories 388; total fat 10 g; saturated fat 1 g; cholesterol 577.5 mg; sodium 1241 mg; carbohydrates 16 g; dietary fiber 3 g; sugars 3 g; protein 68 g

Chicken Stir-Fry with Cashews

GS, SS

MAKES 1 SERVING

1 tablespoon canola oil

1 (4–6 ounce) skinless, boneless chicken breast, pounded thin and sliced

3 garlic cloves

1 medium red pepper, cored, seeded, and sliced

1 teaspoon peeled and chopped fresh ginger

2 cups snow peas

2 tablespoons Bragg’s Liquid Aminos

1 tablespoon coarsely chopped unsalted cashews

1. Heat the oil in a wok or skillet. Add the chicken, garlic, and pepper; stir-fry until the chicken is almost cooked through.
2. Add the ginger and snow peas and stir-fry for a minute or two until the peas are bright green.
3. Add the Bragg’s and cashews and toss once or twice. Remove from the heat and serve.

Per serving: Calories 529; total fat 24 g; saturated fat 3 g; cholesterol 145 mg; sodium 1,601 mg; carbohydrates 24 g; dietary fiber 6 g; sugars 11 g; protein 58 g

Rosemary Dijon Chicken Breast over Steamed Spinach

HMS, GS, SS

MAKES 1 SERVING

1 (4–6 ounce) skinless, boneless chicken breast, pounded thin Salt to taste

½ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

3 tablespoons chopped shallot

¼ cup fat-free, low-sodium chicken broth

¼ cup water

1 sprig rosemary

2 teaspoons Dijon mustard

2 cups baby spinach leaves

1. Sprinkle the chicken with salt and pepper.
2. Heat the oil in a large skillet over medium-high heat, add the chicken, and sauté for 3 minutes on each side, or until cooked through.
3. Transfer the chicken to a serving platter, and add the shallot to the pan. Sauté for 2 minutes, then stir in the chicken broth and water, add the rosemary sprig, and bring to a boil. Cook for 2 minutes, then remove from the heat, discard the rosemary, and stir in the mustard.
4. Spread the spinach on a plate, top with the chicken, and spoon the sauce over all. Let sit for a minute or two until the spinach wilts.

Per serving: Calories 392; total fat 14 g; saturated fat 3 g; cholesterol 145 mg; sodium 890 mg; carbohydrates 11 g; dietary fiber 3 g; sugars 1 g; protein 53 g

Chicken Marsala

HMS, GS, SS

MAKES 1 SERVING

1 cup sliced mushrooms

2 tablespoons low-sodium chicken broth

1 (4–6 ounce) skinless, boneless chicken breast, pounded thin

1 teaspoon cornstarch

¼ cup Marsala or dry white wine

1. Spray a nonstick skillet generously with nonstick cooking spray and set it over medium heat. Add the mushrooms and cook, stirring, until softened. Remove from the pan and set aside.
2. Add the chicken broth to the pan and heat to a simmer. (You may have to spray pan again.)
3. Add the chicken breasts and cook for 3 minutes on each side. Remove from the pan and set aside.
4. Mix the cornstarch and wine in a small bowl, then add to skillet and stir until thickened.
5. Return the chicken and mushrooms to the pan until just heated through.

Per serving: Calories 288; total fat 4 g; saturated fat 1 g; cholesterol 91 mg; sodium 558.5 mg; carbohydrates 14 g; dietary fiber 1 g; sugars 2 g; protein 34 g

Olive Oil Herb-Roasted Flank Steak

HMS, GS, SS

MAKES 4 SERVINGS

2 tablespoons extra-virgin olive oil

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh rosemary

3 garlic cloves, minced

1 teaspoon sea salt

1½ pounds flank steak, trimmed of visible fat

1. In a large bowl, combine the olive oil, herbs, garlic, and sea salt. Mix well.
2. Score the surface of the steak so that the marinade can permeate the meat. Add it to the bowl, turning to coat it well. Cover and refrigerate for at least 30 minutes and no more than 4 hours.
3. Meanwhile, preheat the oven to 400°F.
4. Transfer the steak and its juices to a large ovenproof pan and roast for about 40 minutes or until cooked to your liking.

Per serving: Calories 306; total fat 16 g; saturated fat 6 g; cholesterol 69 mg; sodium 204 mg; carbohydrates 1 g; dietary fiber 0 g; sugars 0 g; protein 37 g

Q & C Grilled Chicken Kebabs

HMS, GS, SS

MAKES 1 SERVING

2 tablespoons low-sodium soy sauce

2 garlic cloves, chopped

1 tablespoon sesame oil

1 (4–6 ounce) skinless, boneless chicken breast, cubed

1 small zucchini, cubed

1½ cups quartered large mushrooms

1 cup red bell pepper squares

1 large onion, cut in squares

1. In a large bowl, combine the soy sauce, garlic, and sesame oil. Mix well.
2. Add the chicken and vegetables and marinate in the refrigerator for at least 1 hour.
3. Remove the chicken and vegetables from the bowl. Reserve the marinade.
4. Thread the marinated ingredients onto skewers, alternating chicken and vegetables. If you are using wooden skewers, be sure to soak them in water for at least 10 minutes before using.
5. Heat a grill or grill pan to medium.
6. Brush the kebabs with the reserved marinade and grill for about 5 minutes on each side, or until done.

Per serving: Calories 393; total fat 10 g; saturated fat 2 g; cholesterol 91 mg; sodium 564 mg; carbohydrates 37 g; dietary fiber 10 g; sugars 22 g; protein 42 g

Beef and Scallop Kebabs with Grilled Vegetables

HMS, GS, SS

MAKES 2 SERVINGS

½ cup Bragg’s Liquid Aminos, divided

1 tablespoon fresh lemon juice

2 garlic cloves, finely chopped

3 ounces lean beef, cubed

3 ounces sea scallops

½ teaspoon garlic powder

1 zucchini, cubed

8 mushrooms, cut in quarters

1 medium onion, cut in chunks

12 cherry or grape tomatoes

1 tablespoon canola oil

1. Combine ¼ cup of the Bragg’s, the lemon juice, and the garlic in a bowl large enough to hold the meat.
2. Pat the beef dry, add it to the marinade, turn to coat well, and refrigerate for at least 30 minutes.
3. When you are ready to cook, put the scallops in a bowl and sprinkle with the remaining Bragg’s and the garlic powder.
4. Brush the vegetables with the canola oil.
5. Heat the grill. While it is heating, skewer the beef and half the vegetables on one set of skewers and the scallops and remaining vegetables on another set. If you are using wooden skewers, be sure to soak them in water for at least 10 minutes before using.
6. Put the beef skewers on the grill first, as they will take longer to cook. When the beef is almost done, add the scallop skewers and grill just until the scallops are opaque. If you overcook them, they will become rubbery.
7. Remove from the heat and serve.

Per serving: Calories 249; total fat 10 g; saturated fat 2 g; cholesterol 42 mg; sodium 778 mg; carbohydrates 20 g; dietary fiber 5 g; sugars 11 g; protein 24 g

Poached Halibut with Capers

HMS, GS, SS

This is a great, light dinner to serve with a green salad.

MAKES 1 SERVING

1 tablespoon olive oil

2 teaspoons fresh lemon juice

1 shallot, chopped

1 (4–6 ounce) halibut fillet

2 teaspoons capers

Freshly ground pepper to taste

1. Whisk the oil, lemon juice, and shallot together until emulsified. Set aside.
2. Fill a wide, shallow saucepan with water and bring to a boil.
3. Reduce the heat to a simmer, add the halibut, and poach until opaque and cooked through.
4. Transfer to a serving platter, pour the lemon dressing over the fish, sprinkle with the capers and fresh pepper, and serve.

Per serving: Calories 288; total fat 16 g; saturated fat 2 g; cholesterol 83 mg; sodium 397 mg; carbohydrates 2.5 g; dietary fiber 0 g; sugars 1 g; protein 32 g

Salmon with Snow Peas and Fresh Dill

HMS, GS, SS

MAKES 1 SERVING

1 (4–6 ounce) salmon fillet

1 tablespoon extra-virgin olive oil

2 cups snow peas, steamed

1 tablespoon chopped fresh dill

2 tablespoons chopped chives

Sea salt to taste

Juice of ½ lemon

1. Rub the salmon with the olive oil.
2. Spray a skillet with nonstick cooking spray and set it over medium heat. Add the salmon and cook until firm on both sides.
3. Arrange the steamed snow peas on a plate, top with the salmon, and sprinkle with the dill, chives, and sea salt.
4. Squeeze the lemon over all, and serve.

Per serving: Calories 378; total fat 15 g; saturated fat 2 g; cholesterol 62 mg; sodium 261 mg; carbohydrates 30 g; dietary fiber 12.5 g; sugars 15 g; protein 35 g

Garlic Lime Chicken on a Bed of Steamed Spinach

HMS, GS, SS

MAKES 2 SERVINGS

¼ cup fresh lime juice

2 garlic cloves, chopped

½ teaspoon mustard powder

2 skinless, boneless chicken breasts

1 (10-ounce) bag baby spinach leaves or 1 box frozen spinach

1. In a bowl, whisk together the lime, garlic, and mustard powder. Add the chicken, turning to coat it well, and marinate in the refrigerator for 30 minutes. You can do this up to 4 hours ahead of time.
2. When you’re ready to cook, heat the oven to 350°F.
3. Place the chicken in an ovenproof pan and pour the marinade over it. Bake for 20 minutes or until cooked through.
4. While chicken is cooking, steam the fresh spinach or cook the frozen according to package directions.
5. To serve, arrange the chicken over the spinach.

Per serving: Calories 177; total fat 3 g; saturated fat 1 g; cholesterol 73 mg; sodium 241 mg; carbohydrates 9 g; dietary fiber 4 g; sugars 1 g; protein 28 g

Balsamic Chicken with Steamed Brussels Sprouts

HMS, GS, SS

MAKES 1 SERVING

2 garlic cloves, minced

2 tablespoons olive oil

¼ cup balsamic vinegar

Sea salt and freshly ground pepper to taste

2 (4–6 ounce) skinless, boneless chicken breasts, pounded thin

2 cups brussels sprouts

Juice of ½ lemon

1. In a medium bowl, whisk together the garlic, oil, vinegar, salt, and pepper. Add the chicken, turning to coat it on all sides, and marinate in the refrigerator for at least 30 minutes and no longer than 4 hours.
2. When ready to cook, heat the oven to 350°F.
3. Spray a small ovenproof pan with nonstick cooking spray.
4. Drain the chicken from the marinade, transfer it to the pan, and bake about 10 minutes or until cooked through.
5. While the chicken is baking, steam the brussels sprouts.
6. When ready to serve, transfer the chicken and sprouts to a serving platter and squeeze the lemon juice over the sprouts.

Per serving: Calories 336; total fat 9 g; saturated fat 1 g; cholesterol 109 mg; sodium 266 mg; carbohydrates 25 g; dietary fiber 9 g; sugars 6.5 g; protein 43 g

Grilled Pork Chops with Red Onion Apple Relish

HMS, GS, SS

I like to serve these chops with a green salad on the side.

MAKES 2 SERVINGS

2 bone-in lean pork chops

Sea salt and freshly ground pepper to taste

½ Red Delicious apple, peeled, cored, and chopped

¼ cup chopped red onion

1 tablespoon fresh lemon juice

1 teaspoon Truvia

1. Spray a grill or grill pan with nonstick cooking spray and heat.
2. Season the pork chops with salt and pepper.
3. Grill the chops, turning them once, for about 10 minutes or until cooked through. Remove from the heat and set aside.
4. In a saucepan, combine the apple, onion, lemon juice, and Truvia. Heat until the apples soften.
5. Spoon the relish over the chops and serve.

Per serving: Calories 186; total fat 6 g; saturated fat 2 g; cholesterol 63.5 mg; sodium 166.5 mg; carbohydrates 9 g; dietary fiber 1 g; sugars 5.5 g; protein 25 g

Sautéed Shrimp with Arugula and Tomatoes

HMS, GS, SS

MAKES 2 SERVINGS

1 ½ tablespoons olive oil

2 garlic cloves, chopped

1 cup grape tomatoes

12 large uncooked shrimp, peeled and deveined

1 bunch arugula, washed and stemmed

1 tablespoon fresh lemon juice

Sea salt and freshly ground pepper to taste

1. In a large skillet, heat the oil over medium heat. Add the garlic and sauté, being careful not to let it burn.
2. When the garlic is soft, add the tomatoes and toss once or twice.
3. Add the shrimp and cook just until pink.
4. Add the arugula and toss until the greens are wilted.
5. Sprinkle with lemon juice and season with salt and pepper.

Per serving: Calories 340; total fat 13 g; saturated fat 2 g; cholesterol 345 mg; sodium 439 mg; carbohydrates 8 g; dietary fiber 1 g; sugars 3 g; protein 47 g

 

Sides

Grilled Vegetable Plate with Balsamic Drizzle

HMS, GS, SS

This could also be a vegetarian lunch or dinner for two.

MAKES 2 SERVINGS

2 zucchini, sliced on the diagonal

2 summer squash, sliced on the diagonal

1 large red bell pepper, cored, seeded, and sliced

1 cup halved yellow and red grape tomatoes

1 medium onion, sliced

2 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

Sea salt and freshly ground pepper to taste

1. Spray a grill or grill pan with nonstick cooking spray and set over medium heat.
2. Brush the vegetables with the oil and grill until tender, turning them once.
3. Transfer the grilled vegetables to a serving platter and drizzle with the vinegar. Season with salt and pepper to taste.

Per serving: Calories 189; total fat 6 g; saturated fat 1 g; cholesterol 0 mg; sodium 138 mg; carbohydrates 30 g; dietary fiber 8 g; sugars 21 g; protein 7 g

Steamed Broccoli Rabe with Lemon

HMS, GS, SS

MAKES 2 SERVINGS

1 bunch broccoli rabe, stems trimmed

2 teaspoons olive oil

Juice of ½ lemon

Red pepper flakes to taste

1. Steam the broccoli rabe until bright green and tender.
2. Transfer to a platter, drizzle with the olive oil and lemon juice, and sprinkle with red pepper flakes.

Per serving: Calories 66; total fat 5 g; saturated fat 1 g; cholesterol 6 mg; sodium 32 mg; carbohydrates 6 g; dietary fiber 4 g; sugars 1 g; protein 3 g

Steamed Spinach with Lemon

HMS

MAKES 2 SERVINGS

2 cups coarsely chopped spinach

1 teaspoon olive oil

Juice of ½ lemon

Sea salt to taste

Place the spinach into a steamer on top of boiling water. Cover and steam until the spinach is bright green but slightly wilted. Transfer to a platter; drizzle with olive oil, lemon juice, and salt to taste.

Per serving: Calories 32; total fat 2 g; saturated fat 0 g; cholesterol 0 mg; sodium 122 mg; carbohydrates 4 g; dietary fiber 2 g; sugars 1 g; protein 1 g

Q & C Lemon Agave Collards

GS, SS

MAKES 3 SERVINGS

1 tablespoon fresh lemon juice

1 teaspoon agave syrup

2 tablespoons extra-virgin olive oil

3 garlic cloves, chopped

1½ pounds collard greens, well washed and coarsely chopped

1 teaspoon sea salt

1. In a small bowl, combine the lemon juice and agave syrup.
2. In a nonstick skillet, heat the olive oil and add the garlic, stirring until it is translucent but not browned.
3. Add the collards and toss with the garlic until they begin to wilt. When they become very dark green, remove from the heat and transfer to a serving dish.
4. Toss with sea salt and drizzle with the lemon agave mixture.

Per serving: Calories 138; total fat 8 g; saturated fat 1 g; cholesterol 16 mg; sodium 566 mg; carbohydrates 16 g; dietary fiber 8 g; sugars 2 g; protein 6 g

Crispy Kale with Maple-Glazed Shallots

GS, SS

MAKES 1 SERVING

1 teaspoon fresh lemon juice

2 teaspoons maple syrup

2 teaspoons olive oil

4 small shallots, peeled and sliced crosswise

1 bunch fresh kale, washed thoroughly and coarsely chopped Sea salt to taste

1. In a small bowl, combine the lemon juice and maple syrup.
2. In a nonstick skillet, heat the olive oil; add the shallots and cook, stirring, until translucent.
3. Add the kale and toss with the shallots until it begins to wilt. When the kale becomes very dark green, transfer it to a serving bowl, toss with the sea salt, and drizzle with the lemon-and-maple mixture.

Per serving: Calories 173; total fat 8 g; saturated fat 1 g; cholesterol 0 mg; sodium 257 mg; carbohydrates 26 g; dietary fiber 4 g; sugars 12 g; protein 5 g

Brown Rice Delight

SS

MAKES 4 SERVINGS

1 cup uncooked brown rice

½ cup low-sodium vegetable stock

1 tablespoon olive oil

1 red onion, chopped

1 red bell pepper, cored, seeded, and chopped

1 carrot, chopped

1 celery stalk, chopped

½ cup chopped mushrooms

½ cup cleaned, trimmed, and chopped leeks

¼ cup equal parts chopped parsley, basil, and thyme

Dash of Bragg’s Liquid Aminos

1. Cook the brown rice according to package instructions, using the vegetable stock as part of the cooking liquid.
2. While the rice is cooking, heat the oil in a skillet and sauté the vegetables until tender but still somewhat crisp.
3. When the rice is cooked, toss it with the vegetables, add the herbs, sprinkle with the Bragg’s, and serve.

Per serving: Calories 236; total fat 4 g; saturated fat 1 g; cholesterol 0 mg; sodium 103 mg; carbohydrates 45 g; dietary fiber 4 g; sugars 5 g; protein 5 g

 

Snacks

Except for a few, the following are not complete recipes but rather suggestions for snack choices that will add more variety to all stages of the Quick & Clean Diet.

Strawberry Greek Yogurt Parfait

HMS

I’m calling this a snack, but I also eat it for breakfast.

MAKES 1 SERVING

½ cup 2 percent fat Greek yogurt

2 teaspoons no-sugar-added strawberry jam

1 teaspoon sliced almonds

Layer all the ingredients in a parfait glass and enjoy.

Per serving: Calories 95; total fat 3 g; saturated fat 2 g; cholesterol 7.5 mg; sodium 32.5 mg; carbohydrates 8 g; dietary fiber 0 g; sugars 5 g; protein 10.5 g

Ranch Dip

GS

This dip goes well with raw vegetables and even works as a salad dressing. It keeps for several days in the refrigerator covered airtight.

MAKES ABOUT 12 SERVINGS

¾ cup nonfat or 2 percent fat Greek yogurt

¹/₃ cup Spectrum light canola mayo

1 teaspoon Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon sea salt

1 tablespoon chopped flat-leaf parsley

1 tablespoon chopped chives

1 teaspoon white balsamic vinegar

1 cup 1 percent fat buttermilk

1. In a medium-size bowl, whisk together the yogurt, mayo, Worcestershire sauce, garlic powder, onion powder, salt, parsley, and chives.
2. Add the balsamic vinegar and buttermilk, and stir to emulsify.
3. Cover and refrigerate for an hour before serving.

Per serving: Calories 41; total fat 2 g; saturated fat 1 g; cholesterol 3 mg; sodium 204 mg; carbohydrates 3 g; dietary fiber 0 g; sugars 2 g; protein 2 g

Creamy Strawberry Cottage Cheese with Almonds

HMS

MAKES 1 SERVING

½ cup 2 percent fat cottage cheese

1 teaspoon no-sugar-added strawberry jam

1 teaspoon sliced almonds

Place cottage cheese in a small bowl. Spoon strawberry jam on top and sprinkle with almonds.

Per serving: Calories 113; total fat 4 g; saturated fat 1 g; cholesterol 11 mg; sodium 374 mg; carbohydrates 6 g; dietary fiber 0 g; sugars 4 g; protein 14 g

More snacks for all stages:

• ½ avocado and grape tomato halves drizzled with balsamic vinegar
• 4 steamed shrimp
• 1 apple, sliced, with 2 teaspoons almond butter
• ½ cup 2 percent fat cottage cheese with blueberries
• ½ cup mixed berries
• 1 cup 2 percent fat Greek yogurt with 1 packet Truvia and maple extract
• 1 pink grapefruit

 

Desserts

Caramelized Cinnamon Maple Bananas with Coconut Milk Ice Cream and Rum Sauce

SS

MAKES 1 SERVING

1 teaspoon ground cinnamon

1 tablespoon maple flakes (available in health food stores)

2 tablespoons rum extract

1 ripe banana, sliced

½ cup coconut milk ice cream (available in health food stores)

1 teaspoon chopped pecans (optional)

1. In a small bowl, combine the cinnamon, maple flakes, and rum extract. Mix until the maple flakes dissolve.
2. Add the banana and toss.
3. Scoop the ice cream into a bowl, add the sauce, and sprinkle with the nuts if desired.

Per serving: Calories 351; total fat 8 g; saturated fat 6.5 g; cholesterol 0 mg; sodium 17 mg; carbohydrates 51 g; dietary fiber 4 g; sugars 30 g; protein 2 g

Balsamic Strawberries with Basil Ribbons

SS

MAKES 2 SERVINGS

10 strawberries, hulled and sliced thin

1 tablespoon dark agave syrup

2 teaspoons balsamic vinegar

3 basil leaves, sliced very thin*

1. Pile the strawberries on a lovely plate.
2. In a small bowl, mix the agave syrup with the balsamic vinegar. Pour over the strawberries, and sprinkle with the basil.

Per serving: Calories 48; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 2 mg; carbohydrates 12 g; dietary fiber 1 g; sugars 9 g; protein 0 g

_________________________

* Stack the leaves, roll them up, and slice with your sharpest knife.

Mixed Berries with Vanilla Bean Cream

SS

MAKES 2 SERVINGS

2 tablespoons vanilla-flavored nonfat Greek yogurt

1½ teaspoons dark agave syrup, divided

1 teaspoon vanilla extract

5 strawberries, hulled and sliced 15 blueberries

5 raspberries

5 blackberries

1. In a small bowl, stir the yogurt with 1 teaspoon of the agave syrup and the vanilla until creamy.
2. Place the berries in a bowl, top with the cream, drizzle with the remaining ½ teaspoon of agave, and serve.

Per serving: Calories 49; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 7.5 mg; carbohydrates 9.5 g; dietary fiber 2 g; sugars 7 g; protein 2 g

 

Cocktails

 

These are for the Stability Stage only!

A good drink means a lot to me. If you make a clean drink using fresh ingredients and the best liquor, it will not only taste great, but also be better for you. I prefer drinks on the rocks because the water content is higher, which is better for you, and you don’t finish your drink as fast. All recipes make two drinks.

Q & C Classic Margarita on the Rocks!

SS

Skip the salt on the rim. You don’t need that added sodium.

½ cup clear tequila

¾ cup fresh lime juice

2 teaspoons agave syrup

2 lime wedges, for garnish

1. Pour the tequila, lime juice, and agave into a shaker and shake until frothy.
2. Fill two glasses with ice and pour in the margarita mixture.
3. Garnish with the lime wedges and serve.

Per serving: Calories 166; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 2 mg; carbohydrates 12 g; dietary fiber 0 g; sugars 5 g; protein 0 g

Q & C Pineapple Margarita on the Rocks

SS

½ cup clear tequila

6 tablespoons fresh lime juice

½ cup fresh or unsweetened pineapple juice

1½ teaspoons agave syrup

Crushed ice

2 lime slices, for garnish

1. Place all ingredients except the lime slices in a shaker and shake vigorously.
2. Pour into your favorite glasses and garnish with the lime slices.

Per serving: Calories 184; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 2 mg; carbohydrates 15 g; dietary fiber 0 g; sugars 10 g; protein 0 g

Watermelon Gin Punch

SS

½ cup good gin

1 cup seeded and cubed watermelon

¼ cup fresh lime juice

2 tablespoons agave syrup

6 fresh mint leaves

1. Combine the gin, watermelon, lime juice, and agave in a blender.
2. Put 3 mint leaves in the bottom of each glass and muddle with the back of a wooden spoon to release their flavor.
3. Add ice to the glasses and fill with the watermelon mixture.

Per serving: Calories 204; total fat 0 g; saturated fat 0 g; cholesterol 0 mg; sodium 2 mg; carbohydrates 20 g; dietary fiber 0 g; sugars 15 g; protein 1 g