Mexican Rissoles on a Layer of Salsa

This hot dish is best to eat in the evening. A perfect day to wrap up your day with some spicy goodness!
 

What you need:

For Salsa:

• Finely chopped:
• 1 medium tomato
• ¼ of large cucumber
• ¼ red onion
• half avocado
• juice from ½ a lime
• chili powder to taste
• Iceberg lettuce

For Rissoles:

• 500g of ground beef
• 1 chopped medium onion
• 2 cloves of garlic minced
• ¼ cup of almond meal
• chili to taste

What you do:

1. Dice all salsa ingredients, mix in a bowl and refrigerate.
2. Sautee onion and let it cool.
3. Mix in a bowl beef, almond meal and chili.
4. Once your onion has cooled down add it to the mix and mix everything together.
5. Roll the mixture into 10 balls and cook on a low heat in the pan sprayed with Pam.
6. Put a layer of Salsa on a lettuce leaf.
7. Add 3 rissoles and enjoy!

Makes 5 serving.

Nutrient breakdown per serving:

• Calories: 423
• Carbs: 8
• Protein: 36
• Fat: 25
• Fiber: 3

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Turkey Breast Fast Wraps

Did you know that fast food can also be healthy? Try this tasty, lightning fast recipe and see for yourself!
 

What you need:

• 50g thinly sliced smoked turkey breast.
• 30g Allegro cheese, shredded
• Iceberg Lettuce Leaves
• Broccoli sprouts
• ½ thinly sliced avocado
• Cayenne pepper

What you do:

1. Put all the ingredients into the lettuce wraps and add Cayenne pepper at the very end.
2. Enjoy!

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 370
• Carbs: 18
• Protein: 26
• Fat: 24

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Grilled Chicken Breast with Veggie Salsa

Easy to make, loaded with vitamins and minerals, and very modest on carbs. This delicious dish is any dieter's heaven!
 

What you need:

• 2 4oz Chicken Breasts
• 2 cups Cherry tomatoes
• 2 cups Zucchini
• 1 cup Broccoli
• 2 tbsp. Coriander
• 2 c. Celery
• 1 clove Garlic, minced
• 1 cup Onion
• 2 cups Mushrooms
• 1 tsp. Ginger
• 1 tsp. Chili
• Lime Juice, to taste

What you do:

1. Grill Chicken breast until cooked through
2. Using a non stick pan add garlic, onion, chili, lime juice, ginger, mushrooms, zucchini, and cherry tomatoes.
3. Once they have cooked add the broccoli and celery and cook for additional 3-5 minutes, leaving the greens a little bit crunchy.
4. Add the coriander and more lime juice as required.

Tip: Use a larger quantity of vegetables, if you want to save some of the delicious salsa for later!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 250
• Carbs: 37
• Protein: 33
• Fat: 2
• Fiber: 8

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Grilled Tomato Shrimp

Shrimp is a very lean protein that can be cooked in any way you want and is always delicious. It is especially amazing when it is grilled with tomatoes and basil.
 

What you need:

• 2 cloves garlic, minced
• 4 tbsp. olive oil
• 1 medium tomato, cubed
• 1 tbsp. red wine vinegar
• 2 tbsp. fresh basil, chopped
• Salt and pepper (to taste)
• 1lb of fresh peeled shrimp

What you do:

1. Combine garlic, olive oil, tomato, vinegar, basil, salt and pepper in a blender.
2. Pour the mixture into a bowl and add the shrimp.
3. Put the bowl in the refrigerator for an hour.
4. Preheat the grill on medium heat.
5. Place the shrimp on skewers.
6. Spray Pam on the grill and grill the shrimp for 2 minutes on each side.

Enjoy this delicious dish with the side dish of your choice.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 327
• Fat: 20
• Carbs: 2
• Protein: 32
• Fiber: 0

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Mustard and Dill Broiled Salmon

Gosh do we love this fish! It is delicious, healthy and filling. Perfect food for dinner and with this recipe you will never get tired of eating it!
 

What you need:

• 5 tbsp. zero fat plain Greek yogurt
• 2 tbsp. Dijon mustard
• 2 tbsp. fresh dill, chopped
• 4 cloves fresh garlic, minced
• 4 tbsp. freshly squeezed lemon juice
• ½ tsp. chili powder
• 4 150g salmon fillets

What you do:

1. Preheat broiler.
2. In a small bowl, mix Greek yogurt, mustard, dill, garlic, lemon juice and chili powder.
3. Place the salmon on the broiler pan sprayed with Pam.
4. Pour the sauce over the salmon and place it 3 inches below the broiler's heat source.
5. Broil for 5-6 minutes.
6. Reduce the heat to 425 degrees Celsius, turn off the broiler and bake the salmon for 6-7 minutes more.
7. Remove from the oven and serve.

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 330
• Fat: 20
• Carbs: 3
• Protein: 35
• Fiber: 0

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Grilled Balsamic Basa

Basa is rich in omega 3s, but has less calories than salmon. It is great to include it in an evening meal that contains no carbs. This recipe is loaded with a good, bioavailable protein and some healthy fats.
 

What you need:

• 4 100g basa fillets
• 1 tbsp. fresh rosemary, chopped
• Salt and pepper (to taste)
• ½ c balsamic vinegar
• 1 tbsp. extra virgin olive oil
• 4 tbsp. lemon juice, freshly squeezed
• 4 c baby spinach

What you do:

1. In a bowl, combine the vinegar, lemon juice and olive oil.
2. Pour the marinade over the salmon and refrigerate for 1.5 hours.
3. Remove from the fridge and sprinkle spices and rosemary over the fish.
4. Grill for about 5 minutes on each side, until the fillets start to flake.
5. Serve over baby spinach.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 282
• Fat: 18
• Carbs: 2
• Protein: 32
• Fiber: 2

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Shrimp Stuffed Tomato

Tomatoes are great for stuffing, as they are firm and add flavor to any dish. This time we decided to stuff it with some shrimp and were not disappointed with its amazing taste.
 

What you need:

• 300g of cooked shrimp
• 3 tbsp. of fat free plain Greek yogurt
• 1 tsp. dried dill
• 3 medium tomatoes
• Salt and pepper (to taste)
• 1 c spinach, finely chopped

What you do:

1. In a blender, combine the shrimp, yogurt, spices and spinach.
2. Core the tomatoes.
3. Stuff the tomatoes with the shrimp mixture and sprinkle some salt on top, if needed.

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 141
• Fat: 1
• Carbs: 7
• Protein: 28
• Fiber: 2

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Grilled Citrus Flavored Chicken Breast

Forget the dry and boring chicken breast that tastes like cardboard forever! This recipe makes the chicken come out refreshing and juicy and will make you look forward towards eating it again.
 

What you need:

• 5 medium skinless, boneless chicken breast halves (approximately 100g each)
• ¼ c balsamic vinegar
• 2 cloves of fresh garlic, crushed
• ¼ tsp. black pepper
• ½ medium size lemon, peeled and cubed
• 3 tbsp. Dijon mustard

What you do:

1. Blend all the ingredients, except chicken breast.
2. Pour the ingredients over chicken, cover and refrigerate overnight.
3. Drain the marinade.
4. Grill the chicken for 5 minutes on each side on high heat.
5. Serve with your carbs or vegetables and enjoy!

Makes 5 servings.  


Nutrient breakdown per serving:

• Calories: 219
• Fat: 2
• Carbs: 6
• Protein: 38
• Fiber: 0

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Breadless Crab Cakes

Seafood is a delicious way to boost your protein intake. With this recipe you will enjoy crab cakes without stuffing them with bread crumbs.

What you need:

• 8oz crab meat, canned
• 2 egg whites
• 2 tsp. Worcestershire sauce
• 1 tbsp. freshly squeezed lemon juice
• 1 tsp. Tarragon
• 3 tbsp. of our Dill Garlic Dip (see recipe on page 117)
• Salt and pepper (to taste)

What you do:

1. Turn oven to broil.
2. In a bowl, mix egg whites, seasonings and the Dill Garlic Dip.
3. Divide the mixture in two and shape them into two balls.
4. Put the crab balls into a baking dish sprayed with pam and broil for 8 minutes
5. Remove from oven, cool it, and enjoy it!

Makes 2 servings.  


Nutrient breakdown per serving

• Calories: 118
• Fat: 0
• Carbs: 5
• Protein: 26
• Fiber: 0

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Chicken Meatloaf

Meatloaf is a great and satisfying way of eating big amount of protein. This meatloaf is lean, full of nutrients and complex carbs and is perfect for contest preparation diets.
 

What you need:

• 2.5lb of extra lean ground chicken
• 1 medium onion
• 1 green pepper
• ½ c zucchini
• ½ c broccoli
• 2 stems of celery
• 1 c mushrooms
• 1 tbsp. thyme
• ¼ c fresh basil
• ¼ c fresh parsley
• salt and pepper (to taste)
• 4 egg whites
• 2 c organic rolled oats
• 1 clove minced garlic

What you do:

1. In a skillet sprayed with Pam, sauté onions, pepper, zucchini, broccoli, celery and mushrooms until tender.
2. Add garlic 1-2 minutes before the vegetables are done, remove from heat and cool them off for about 5 minutes.
3. In a large bowl, mix the rest of the ingredients with the sautéed vegetables.
4. Put the mixture into loaf pans or any baking dish sprayed with Pam.
5. Put in an oven on 425 degrees Celsius for 40 minutes.
6. Remove from the oven and let the meatloaf sit for 45 minutes.
7. Slice into 8 pieces and enjoy.

Makes 8 servings.  


Nutrient breakdown per serving:

• Calories: 288
• Fat: 16
• Carbs: 19
• Protein: 32
• Fiber: 3

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Bun-Less Mushroom Cheese Burgers

You don’t have to give up your favorite foods to stay on the good terms with your diet. Simply make a few modifications and you can enjoy just about anything. These burgers can be modified to your liking with spices and toppings. Can be done on the grill or BBQ.
 

What you need:

• 500g of extra lean ground turkey
• 3 oz. Allegro 4% cheese, chopped
• ½ cup sun-dried tomatoes, drained and chopped
• 2 cloves garlic, minced
• 2 tsp. cumin powder
• 8 large Portobello mushrooms (stem removed) for “burger buns” cooking spray

What you do:

1. Combine first five ingredients together in a large bowl. Lightly mix together and form into 4 patties.
2. Heat a large pan over medium high add oil or cooking spray and cook the patties about 5-6 minutes on each side (lightly cut in the middle to make sure they are fully cooked). Remove from heat.
3. Clean the pan and add oil or cooking spray again and grill the Portobello mushrooms several minutes on each side until tender. Remove from heat.
4. Place each of the burger patties on a grilled mushroom cap, add shredded cabbage and use other burger toppings you wish.
5. Place second mushroom cap on top.

Makes 4 servings.


Nutrient Breakdown Per 1 Serving:

• Calories: 249
• Fat: 7
• Carbs: 15
• Protein: 34
• Fiber: 3

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Tom Yum Soup

Aside from being one of the most popular soups in Thailand, Tom Yum Soup has many health benefits, due its potent combination of herbs and spices. In fact, this Thai soup appears to have immune-boosting power as a natural remedy for cold and flu viruses.

Here is our version, perfect for a protein packed healthy tasty meal. (Ingredients can be found in most Asian supermarkets or in the Asian cuisine section of larger grocery stores.)

What you need:

• 6 cups organic chicken/beef or vegetable stock
• 2 tbsp. frozen prepared lemongrass
• 3-4 lime leaves
• 3-4 cloves garlic minced
• 1 thumb-size piece of ginger
• 3 tbsp. fish sauce or 4 tbsp. soy sauce (use wheat-free soy sauce for gluten-free diets)
• 1 tbsp. fresh lime juice
• 1 fresh red chili, or ½ tsp. dried crushed chili vegetables of your choice (mushrooms, cauliflower, bok choy, broccoli)
• 30 shrimp or 3 chicken breasts (cooked)
• ½ can coconut milk
• ½ cup fresh basil and/or ½ cup fresh coriander (cilantro)

What you do:

1. Combine first 4 ingredients together and let boil.
2. Bring the heat to low-medium and add everything except the last 3 ingredients.
3. Simmer for 15 minutes or so (until the vegetables are cooked to your liking).
4. Add coconut milk and your meat.
5. Let cook another 3-5 minutes (until it lightly bubbles again).
6. For final touch top off with cilantro or basil when serving in bowls.

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 261
• Fat: 12
• Carbs: 8
• Protein: 32
• Fiber: 3

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Chicken Tacos Salad

We love Mexican food!! Sadly it’s usually out of bounds during dieting. This is a nice alternative that will keep your cravings for Mexican satisfied.

What you need:

• 300g of extra lean ground chicken or turkey
• ½ large yellow onion chopped
• ½ red pepper chopped
• 1 tsp. oregano
• 2 tsp. chili pepper
• ½ tsp. black pepper
• 1 packet stevia
• 1 small can of diced tomatoes drained (herb and garlic flour is nice – no oil!)
• Salt to taste
• 6 leaves of romaine lettuce

What you do:

1. Spray a medium sized pot with PAM and heat on mid high heat.
2. Add onions and peppers and cook until onions are transparent.
3. Add all other ingredients except for canned tomatoes and lettuce
4. Mix everything together in the pot and cook until the ground chicken/turkey is done.
5. Remove from heat and drain any excess liquid.
6. Bring it back on the stovetop, reduce heat to medium low and add the canned tomatoes.
7. Cook an additional 5 minutes. Remove from stove and serve.
8. You can use romaine leaves as “taco” shells and add chicken mixture inside each leaf or simply chop up the lettuce and add mixture on top and serve as a salad.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 220
• Fat: 15
• Carbs: 8
• Protein: 29
• Fiber: 3

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Carb Free “Sushi”

Sushi restaurants can be found on every corner and it’s probably one of the hardest things we have to give up when we follow a diet. Therefore, we made a rice-free version of this delicious dish.
 

What you need:

• 2-3 Roasted Seaweed Nori Sheets
• 1 can of low-sodium white tuna (in water)
• 2 tbsp. low-sodium fermented soy sauce
• ½ tsp. sesame oil (optional)
• 2 tbsp. chopped green onions
• 1 tsp. chili powder
• 2 + 2 tbsp. Fat Free Mayo (see recipe on page 116) - or Dijon Mustard
• 2 Tbsp. Rice vinegar
• ¼ cucumber (cut lengthwise into match sticks)
• Wasabi paste (optional)

What you do:

1. Mix tuna, soy sauce, sesame oil, green onion, chili powder, 2 tbsp. mayo, and rice vinegar together in a bowl.
2. Lay nori sheets flat one by one on a cutting board. Spread 1 tbsp. mayo to cover the entire sheet in a thin layer. This will soften the nori sheet so they don’t break and allow you to get them to stick when you roll them.
3. Add tuna mixture in the center lengthwise.
4. Add cucumber matchsticks.
5. Add wasabi if desired.
6. Roll nori sheets into a tube/wrap style. Best to eat like a wrap or hand roll (if you choose to cut into maki style, use a very sharp knife and make sure the wrap is very tight.
7. You can also get some pickled ginger and have it on the side.

Makes 1 serving.


Nutrient breakdown per serving

• Calories: 221
• Fat: 9
• Carbs: 1
• Sugar: 5
• Fiber: 0

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Asian Salmon (or Tilapia) Steaks

Salmon is well known as a very good source of easy digestible proteins (amino acids), healthy fatty acids like Omega-3s, vitamins like vitamin-D, vitamin-A, some vitamin-B and minerals like Selenium, Zinc, Phosphorus, Calcium and Iron. There are many other health benefits of salmon that include proper cardio vascular health, muscle and tissue development, eye care, effective body metabolism, and more.

If you want to cut back on calories, you may substitute salmon with any white fish of your choice.
 

Ingredients:

• 6 (5 ounce) fillets salmon or tilapia
• 4 tbsp.s low-sodium fermented soy sauce
• 4 tbsp.s balsamic vinegar
• 4 tbsp.s green onions, chopped
• 3 packets stevia
• 4 cloves garlic, minced
• 1 ½ tsp.s ground ginger
• 2 tsp.s crushed red pepper flakes
• 1 tsp. sesame oil
• ½ tsp. salt

Directions:

1. Place salmon fillets in a medium, nonporous glass dish. In a separate medium bowl, combine soy sauce, vinegar, green onions, stevia, garlic, ginger, red pepper flakes, sesame oil and salt. Whisk together, and pour over the fish. Cover and marinate the fish in the refrigerator for 4 to 6 hours.
2. Prepare an outdoor grill with coals about 5 inches from the grate, and lightly oil the grate.
3. Grill the fillets 5 inches from coals for 10 minutes per inch of thickness, measured at the thickest part, or until fish just flakes with a fork. Turn over halfway through cooking.

Makes 6 fillets (Salmon)

Nutrient Breakdown:

•  Calories: 299
• Fat: 19g
• Carbs: 2g
• Protein: 28
• Fiber: 0

Makes 6 fillets (Tilapia)

Nutrient Breakdown:

•  Calories:176
• Fat: 6g
• Carbs: 2g
• Protein: 29
• Fiber: 0

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Tuna Cucumber Roll

Are you craving sushi? This will satisfy your cravings without the hefty amounts of carbs that the traditional sushi rolls are known for; as well, some healthy fats and protein, making it a perfect evening meal.
 

What you need:

• ¼ English cucumber
• 1 can tuna
• ½ avocado
• 2 tbsp. of mustard (yellow or Dijon)
• salt and pepper (to taste)

What you do:

1. In a bowl, mix tuna, mustard and avocado.
2. Cut the cucumber into ½ inch thick slices.
3. Discard the centres of the cucumber slices (either cut them out with a knife, or push them out with your fingers).
4. Stuff the hollow centered cucumbers with the tuna mix.
5. Add salt and pepper and enjoy!

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 394
• Fat: 23
• Carbs: 13
• Protein: 33
• Fiber: 10

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Chicken Shawarma Lettuce Wraps

Try this super yummy and easy healthy Shawarma recipe.
 

What you need

• 1 cup shredded English cucumber
• ¼ cup non-fat plain Greek yogurt
• 1 tbsp. tahini
• 2 tbsp.s lemon juice
• ½ tsp. salt, divided
• 1 tbsp. garlic powder
• 1 tsp. curry powder
• ½ tsp. freshly ground pepper
• 1 pound boneless, skinless chicken breast, trimmed
• 1 tbsp. coconut oil
• Large romaine lettuce leaves

What you do:

1. Preheat grill to medium.
2. Stir cucumber, yogurt, tahini, lemon juice and 1/4 tsp. salt together in a medium bowl. Set aside.
3. Combine garlic powder, curry powder, pepper and the remaining 1/4 tsp. salt in another medium bowl. Slice chicken breast crosswise into 1/4-inch strips; toss with the spice mixture to coat. Add 1 tbsp. oil and toss to combine.
4. Grill the chicken, turning once, until cooked through, about 2 minutes per side.
5. To serve, spread 1/4 cup of the cucumber-yogurt sauce on a large lettuce leaf and top with one-fourth of the chicken. Fold like a taco and enjoy!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 257
• Carbs: 4
• Protein: 39
• Fat: 9
• Fiber: 0

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