Grilled Snapper & Jicama Salad

Ingredients:

Snapper

• 2 fresh snapper fillets
• 2 tbsp. extra virgin olive oil
• 1 tbsp. fresh cilantro, finely chopped
• ½ small lemon

Jicama Salad

• 2 shallots, thinly sliced
• 1 tsp. fresh cilantro, finely chopped
• 2 oz. rice wine vinegar
• Juice of ½ lime
• ½ tbsp. honey
• ½ medium-size jicama, julienned
• ½ medium carrot, julienned

Directions:

Mix oil, cilantro and lemon, and evenly coat each fillet with the marinade. Place fish in oven-proof baking dish; refrigerate 2 hours. To prepare the jicama salad, combine shallots, cilantro, vinegar, lime juice and honey in a large bowl. Add jicama and carrot. Refrigerate at least 2 hours. Grill or bake fish and serve with jicama salad.

To Grill Fish: Lightly spray a sheet of aluminum foil with cooking spray; place fillets on foil. Grill at medium-high to high heat, skin side up, for about 3 minutes. Flip over and cook for an additional 7 minutes.

To Bake Fish: Preheat oven to 400°. Place fish in well-greased ceramic casserole or roasting dish. Bake 15 minutes or until fish appears moist and juicy.

Nutrition Information:

Serving Size: ½ recipe (1 fillet); Calories: 447; Fiber: 9g; Protein: 47g.

Greens & Beans Salad

Ingredients:

• 1 tbsp. fresh cilantro, minced
• ½ tbsp. fresh parsley, chopped
• ½ tbsp. fresh lime juice
• Salt and pepper to taste
• ½ can black beans (no salt), rinsed and drained
• ½ cup tomato, chopped
• 1 ear fresh corn (kernels removed from ear)
• 1 tbsp. red onion, diced
• ½ tbsp. fresh jalapeño pepper, seeded and chopped
• 2 cups salad greens

Directions:

Whisk together cilantro, parsley, lime juice, salt and pepper in a bowl. Add beans, tomato, corn, onion and jalapeño; toss well. Cover and chill at least 2 hours, preferably overnight. Serve over salad greens.

Nutrition Information:

Serving size: ½ recipe: Calories: 216; Fiber: 12g; Protein: 12g.

Big Salad

Ingredients:

• ½ tomato, diced
• ¼ cup cucumbers, sliced
• ¼ cup endive, cut into thin strips
• ¼ cup small white beans (canned), rinsed
• ¼ cup garbanzo beans (canned), rinsed
• 3 radishes, thinly sliced
• ¼ cup red onion, chopped
• ¼ cup carrots
• 2 ribs celery, chopped
• ¼ cup fennel, sliced
• 3 cups mixed baby greens: arugula, romaine, radicchio, spinach, etc.
• ¼ cup raw almonds*
• 1 tbsp. raw sunflower seeds
• Optional: 3 tbsp. of your favorite low-calorie dressing.

*Soak almonds overnight.

Directions:

In a large bowl combine vegetables and beans; toss well. Top with nuts and seeds. Drizzle with salad dressing and serve.

Nutrition Information:

Serving size: ½ recipe. Calories: 300; Fiber: 10g; Protein: 13g.

Fruit and Nut Chicken Salad

Ingredients:

• 4 cups cooked chicken, torn into bite-sized pieces
• ¼ cup apple, chopped
• ¼ cup dried cherries
• ¼ cup chopped pecans
• ¼ cup raw almonds, slivered*
• 1 tsp. sesame seeds
• ¼ cup minced red onion
• ¼ cup carrots, julienned
• 1 kiwi, cut into ¼” rounds
• ¼ cup mango, thinly sliced
• 2 tsp. each of balsamic vinegar and olive oil

*Soak almonds overnight.

Directions:

Combine chicken, apple, cherries, nuts, sesame seeds and vegetables. Serve on a bed of kiwi slices and garnish with mango. Drizzle with balsamic vinegar and olive oil.

Note: The sugars in this recipe are derived from fruit. To reduce the sugar content, use fresh instead of dried cherries.

Tip: Because of the higher calorie content, this recipe is recommended as a meal and not a side salad.

Nutrition Information:

Serving size: ¼ recipe. Calories: 458; Fiber: 5g; Protein: 46g.

Chicken Caesar Salad

Ingredients:

• 3 tbsp. lemon juice
• 2 tsp. Dijon mustard
• 3 anchovies, coarsely chopped
• 1 small clove garlic, coarsely chopped
• 2 tbsp. extra virgin olive oil
• ¼ cup grated parmesan cheese
• ½ tsp. freshly ground black pepper
• 8 cups chopped romaine hearts
• 1 lb. boneless, skinless chicken breasts, roasted and sliced
• 1 cup croutons (preferably whole-grain)
• 1 whole lemon, cut into wedges

Directions:

To prepare the dressing, blend lemon juice, mustard, anchovies, and garlic in a food processor until smooth. Gradually add olive oil and process until creamy. Add cheese and pepper; pulse until combined. For the salad, combine romaine, chicken and croutons in a large bowl. Add dressing and toss well. Serve and garnish with lemon wedges.

Tip: To make your own whole-grain croutons, cut fresh whole-grain bread into cubes (about 1 cup) and place in a bowl. Add 1 tbsp. olive oil and a pinch each of sea salt, fresh-ground pepper and garlic powder. Toss well. Pour onto a baking sheet and toast at 350° until crispy (approximately 15-20 minutes), turning occasionally.

Nutrition Information:

Serving size: ¼ recipe. Calories: 367; Fiber: 3g; Protein: 44g.

Shrimp Salad Stuffed Avocado

Ingredients:

• 12 ounces of shrimp (cooked, peeled, deveined and cut into pieces)
• 1 medium rib celery, finely diced
• ¼ cup fresh basil, chopped
• 10 ripe olives, diced
• 2 tbsp. shallots, minced
• 2 tbsp. light mayonnaise
• 1 tbsp. red wine vinegar
• Freshly ground pepper to taste
• 4 ripe avocados (peeled, pitted and halved)

Directions:

Combine shrimp, celery, basil, olives, shallots, mayonnaise, vinegar and pepper in a medium bowl. Mix well. Top avocado halves with shrimp mixture and enjoy.

Nutrition Information:

Serving size: ½ recipe. Calories: 453; Fiber: 15g; Protein: 23g.

High-Fiber Tuna Salad

Ingredients:

• One 15-oz. can great northern beans
• Two 2-oz. cans light tuna (no salt added)
• ½ tbsp. fresh lime juice
• 2 tbsp. extra virgin olive oil
• 1 tbsp. fresh parsley, chopped
• 1 ½ tbsp. chopped shallots
• 10 cherry tomatoes, quartered
• Sea salt and pepper to taste

Directions:

Mix all ingredients in a medium bowl and toss well. Refrigerate for approximately 3 hours. Serve and enjoy.

Nutrition Information:

Serving size: ¼ recipe. Calories: 290; Fiber: 6g; Protein: 29g.

Avocado, Crab and Endive Salad

Ingredients:

• 1 tbsp. fresh tarragon
• 2 tsp. Dijon mustard
• 2 tbsp. fresh lime juice
• Sea salt and freshly ground pepper to taste
• 2 tbsp. extra virgin olive oil
• 12 ounces lump crab meat
• 2 ripe avocados (peeled, seeded, quartered and cut into bite-size pieces)
• 4 heads Belgian endive, cut crosswise into 1-inch pieces

Directions:

In a medium bowl, whisk together tarragon, mustard and lime juice. Add salt and pepper to taste. Add oil in a slow stream, whisking until emulsified. In another bowl, combine crab, avocados and endive; add dressing and toss gently. Serve and enjoy.

Nutrition Information:

Serving size: ¼ recipe. Calories: 400; Fiber: 23g; Protein: 26g.

Tropical Jicama and Mango Salad

Salad:

• 1 head red leaf lettuce
• 1 head romaine lettuce
• 1 mango (peeled, pitted and sliced)
• ½ jicama, cut into thin strips
• ½ red onion, finely chopped

Dressing:

• ½ cup extra virgin olive oil
• 2 tbsp. apple cider vinegar
• 1 cup fresh parsley, chopped
• ½ cup fresh cilantro, chopped
• 1 clove fresh garlic, chopped
• 1ounce of shallots (or spring onions), chopped
• ½ tbsp. honey
• Sea salt and freshly ground black pepper to taste
• 1 avocado (pitted, peeled and sliced)

Directions:

To prepare the greens, tear lettuce into bite-sized pieces. Add mango, jicama and red onion; toss well. To prepare the dressing, combine olive oil and vinegar in a food processor. Add parsley, cilantro, garlic, shallots, honey, salt and pepper. Blend until smooth. Pour just enough dressing to moisten the salad and toss gently. Garnish with avocado and serve.

Tip: It is important when eating salads to go easy on the dressing, because that is where most of the fat comes from. Learn to make salads more interesting so the dressing is not as important.

Nutrition Information:

Serving size: ⅙ recipe. Calories: 301; Fiber: 9g; Protein: 4g.

Fresh & Spicy Fish Tacos

Ingredients:

• 1 tsp. extra virgin olive oil
• 1 small sweet onion, chopped
• 2 cloves garlic, crushed
• Sea salt and freshly ground pepper to taste
• 1 cup low-sodium chicken broth
• 2 large tomatoes, diced
• ½ tsp. ground cumin
• ½ tsp. chipotle chili powder
• 1½ lbs. white, flaky fish (such as grouper or halibut)
• Juice of 1 lime
• 12 corn tortillas

Directions:

Heat oil in large skillet over medium heat. Sauté onion and garlic until tender and lightly browned. Season with salt and pepper. Add chicken broth and tomato; season with cumin and chili powder. Bring to a boil and reduce heat to low. Add fish and sprinkle with lime juice. Cook 15-20 minutes, or until fish flakes easily with a fork. Wrap in warm corn tortillas and serve.

Nutrition Information:

Serving size: ⅙ recipe. Calories: 268; Fiber: 4g; Protein: 28g.

Mouthwatering Hummus and Chicken Wraps

Ingredients:

• 4 tbsp. fresh hummus
• 6 oz. low-fat plain yogurt
• 2 green onions, diced
• 2 boneless, skinless chicken breasts (cooked and cut into ½-inch pieces)
• Two 6-inch tortilla wraps (whole-grain)
• 4 leaves romaine lettuce
• 1 medium carrot, julienned
• ½ cup red bell pepper, julienned

Directions:

In a medium bowl combine hummus, yogurt and onion. Add chicken and stir well. Arrange 2 leaves romaine on top of each tortilla wrap. Add chicken mixture, carrots and pepper. Roll firmly and slice.

Tip: This is a great recipe for leftover chicken. You may also use a flavor-free fiber supplement such as Organic Clear Fiber™ in the mixture to increase your fiber intake.

Nutrition Information:

Serving size: 1 wrap. Calories: 305; Fiber: 2g; Protein: 33g.

Savory Seasoned Turkey Burgers

Ingredients:

• ½ pound ground turkey breast
• 1 clove garlic, minced
• ½ tsp. Cajun seasoning
• Dash of freshly ground black pepper
• 2 tbsp. light teriyaki sauce
• 1 medium onion, cut into ¼-inch thick slices
• 1 tsp. olive oil

Directions:

Combine ground turkey, garlic, seasoning, pepper and teriyaki sauce in a large bowl. Divide mixture into two patties. Coat pan with cooking spray, heat to medium. Add onion slices and cook until tender and brown. Remove onion from pan and set aside. Coat pan with olive oil, add patties. Cook over medium heat for approximately 5-10 minutes, turning halfway to brown both sides. Serve patties with onion on top.

Tip: This recipe goes well with a large green salad or sautéed vegetables. You may also add a flavor-free fiber supplement such as Organic Clear Fiber™ to the turkey patty mixture to increase your fiber intake.

Nutrition Information:

Serving size: 1 burger. Calories 227; Fiber 1g; Protein: 21g.

Black Bean Quesadillas

Ingredients:

• 1 tbsp. extra virgin olive oil
• 2 cloves fresh garlic, minced
• ½ medium onion, finely chopped
• 2 cups plum tomatoes, chopped
• ½ cup fresh cilantro, chopped
• One 15-oz. can black beans, drained and rinsed (no salt added)
• Four 8-inch whole-grain tortillas
• ¾ cup low-fat cheddar cheese, shredded
• Cooking spray

Salsa:

• 1 cup yellow corn (fresh or frozen)
• ½ cup fresh cilantro, chopped
• Juice of one lime
• 2 cloves garlic, minced
• 1 medium red bell pepper, chopped
• Sea salt and freshly ground pepper to taste

Directions:

Preheat broiler. Heat olive oil in large skillet over medium-high heat. Add garlic and onion. Sauté 30 seconds; add tomato, ½ cup cilantro and beans. Cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with ½ cup bean mixture and 3 tbsp. cheese, fold in half. Lightly spray tortillas with cooking spray. Broil for 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges and serve with salsa. To prepare the salsa, blanch the corn in boiling water for 3 minutes. Drain and place in a small bowl. Add ½ cup cilantro, lime juice, garlic, red pepper, and salt and pepper.

Tip: Refrigerate salsa overnight to let the flavors develop.

Nutrition Information:

Serving size: ¼ recipe. Calories: 422; Fiber: 9g; Protein: 22g.

Hearty Vegetable Lasagna

Ingredients:

• 1 pound rice lasagna noodles
• 2 cups kale, chopped
• 3 cups shredded mozzarella
• 1 medium carrot, julienned
• 1 medium onion, finely chopped
• 10 asparagus spears, cut into ¼-inch pieces
• 1 medium red bell pepper, chopped
• ½ cup freshly grated Parmesan cheese
• Pump or spray olive oil

Cheese mixture:

• 1 cup low-fat ricotta cheese
• 1 cup plain yogurt
• ½ cup parsley
• Red pepper flakes
• Salt and pepper to taste

Directions:

Preheat oven to 400°. Spray bottom of baking dish with olive oil. Bring pot of lightly salted water to a boil. Cook pasta; remove from water and drain. Lay flat the sheets of pasta in layers of plastic wrap or waxed paper until ready to prepare lasagna. Combine ricotta cheese, yogurt, parsley, red pepper flakes, salt and pepper in large mixing bowl. Set aside. Build lasagna from bottom to top in baking dish, beginning with pasta, kale, ricotta mixture, 1 cup mozzarella cheese, and pasta. Next, layer carrot, onion, ricotta mixture, 1 cup mozzarella cheese, and pasta. Next, add asparagus, red pepper, ricotta cheese mixture, 1 cup mozzarella and pasta. Sprinkle top with Parmesan cheese. Bake for 1 hour. Let stand 5-10 minutes. Serve and enjoy.

Nutrition Information:

Serving size: ⅛ recipe. Calories: 483; Fiber: 4g; Protein: 23g.