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Ingredients

2 large zucchini
3/4 cup cooked chicken breast, chopped
1/2 cup roasted sweet peppers, chopped
1/4 cup ripe tomato, chopped
3 tablespoons finely shredded Parmesan cheese
1/2 teaspoon herb seasoning blend (and/or salt and pepper, to taste)

Directions

Preheat the oven to 400 degrees.

In a large saucepan, cook whole zucchini in boiling, lightly salted water for 5 minutes, drain and cool slightly. Cut a lengthwise slice from the top of each zucchini. Using a spoon, carefully scoop out pulp, leaving about 1/4 inch shells.

For filling, in a medium bowl, combine the chicken, peppers, tomato, 2 tablespoons of the cheese, the seasonings, and spices. Spoon filling into zucchini shells. Place in shallow baking pan. Sprinkle with the remaining cheese.

Bake in a 400 degree oven for 15 minutes. Serves 2

Ingredients

1 large sweet onion sliced in rings
1 minced clove of garlic
1/4 C basil leaves
2 Tbl virgin olive oil
Salt and pepper to taste
3/4 C squeezed orange juice
1/4 C orange peel grated (optional)
2 Tbl heaping Grey Poupon Mustard
2 large sliced bell peppers

Stir into ingredients
4 large chicken breasts

Directions

Preheat oven to 350 degrees.

Place and arrange all onto a foiled cookie sheet. Cook 45 minutes to 1 hour depending on oven. Turn at least midway through to ensure chicken stays moist.

Serve with vegetables of choice and side orange slices. Enjoy!

Ingredients

1 scoop Vanilla or Banana protein powder
1 1/2 cups ice cold water
1 tablespoon heavy cream
2 tablespoons Da Vinci sugar free syrup, coconut flavor
2 tablespoons Da Vinci sugar free syrup, pineapple flavor
1 capful coconut extract
1 capful banana extract
1 teaspoon sugar free orange gelatin powder
1/4 cup granular Splenda or stevia
Ice cubes

Directions

Combine the water, cream, syrup, extract, gelatin, and sweetener in a blender, and blend on high for a few seconds. Once combined, add the protein powder and blend once again. Begin adding ice cubes until shake is of desired consistency (should be thick!). Enjoy!

Nutritional Information Per Serving

Calories: 189
Fat: 8g
Protein: 24g
Carbs: 5g

Ingredients

16oz Extra lean ground turkey
4 Tbsp Salsa
4 Tbsp Ground flax seeds
Pinch of Seasoned salt
1 Shallot, chopped
1 Green pepper, chopped
2 Egg whites

Directions

Combine all ingredients, mix well, and divide into four. Make into four burgers (add a bit more ground flax seeds if mixture feels too runny.

Spray a non-stick pan with nonfat cooking spray. Fry the burgers, two at a time, for 4-5 minutes on each side (or until done). If you have access to a grill (or even the Foreman grill), try grilling these to make them even more flavorful.

Serve with a salad or steamed veggies, and enjoy!

Nutritional Information Per Burger

Calories: 161
Fat: 3.6 g
Carbs: 4.2 g (2.6 of which are fiber)
Protein: 30 g

Ingredients

4 Egg whites
1 cup canned white kidney beans (rinse and drain, first)
capful of vanilla extract
1/3 cup unsweetened cocoa powder
2 tbsp light maple syrup
1½ cups granulated Splenda or stevia
1/4 cup sugar-free dark chocolate chips
1/4 cup carob chips

Directions

Preheat oven to 375 F.

In a food processor, combine vanilla, cocoa, beans, and the syrup. Blend until smooth.

Beat the egg whites to soft peaks with a mixer. Gradually add the sweetener, and beat until stiff. Add 1/2 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend well to combine.

Gradually fold the cocoa mixture into the egg whites until they are almost fully combined. Add the carob chips into the mixture, and keep folding until all chips are evenly distributed and mixture is very well blended .

Drop spoonfuls of batter onto lined, greased (or sprayed with Pam) baking sheets. Press tops of mounds down to form flat cookies, and sprinkle the chocolate chips over the top of the cookies.

Bake for 20 minutes. Makes 20 cookies.

Nutritional Information per Cookie

Calories: 45
Fat: 1.4 g
Protein: 3 g
Carbohydrates: 7 g

Ingredients

1 shallot, minced
2 cloves garlic, chopped
¼ lb ground lean chicken or turkey
3 Tablespoons chicken broth
3 cups kale, chopped
8 egg whites
salt and black pepper to taste

Directions

Preheat broiler on low while you heat 1 tablespoon of the broth in a stainless-steel skillet. Sauté onion in the broth, over medium heat, stirring, until translucent. Add the chopped garlic and the ground meat, and cook for 3-4 minutes on medium heat, stirring and breaking up any clumps.

Add kale and the rest of the broth. Reduce heat to low, cover skillet, and continue to cook for 3-4 minutes longer. Season with salt and pepper, and stir well.

Beat egg whites, season with a bit of salt, and pour to cover the top of veggie/meat mixture evenly. Cook on low heat for 2 minutes without stirring.

Move skillet to the middle rack of the oven, about 7 inches from the broiler, so it has time to cook without the top burning. Eggs should be firm and cooked through in about 3 minutes.

Makes 2 servings

Nutritional Information per Serving

Calories: 207
Fat: .5 g
Carbs: 2.9 g
Protein: 30 g

Ingredients

4 ounces sugar-free chocolate chips
1 ounce chopped walnuts
1/4 cup unsweetened coconut flakes

Directions

Microwave the chocolate chips for about a minute, stirring a couple of times. Stir well until smooth. Add the nuts and the coconut flakes.

Drop by tablespoonfuls onto wax paper. Freeze for about an hour, or until set. Store in the refrigerator. Makes 12 clusters.

Nutritional Information per Cluster

Calories: 78
Fat: 6g
Protein: 2g
Carbs: 2g

Ingredients:

4 ounces wild rice
2 tablespoons pine nuts
1 cup sun dried tomatoes (not packed in oil)
1/4 cup sliced black olives
1/4 cup minced parsley

Directions:

Cook the rice in an abundant amount of boiling salted water in a large pot for 35 to 45 minutes or until the grains have almost doubled in size and are tender, but still chewy. Toast the pine nuts lightly (dry skillet) until tan and add to rice. Toss gently to mix.

Makes four servings.

Nutritional Information per Serving:

Calories 170
Fat 4g
Carbohydrates 30g

Ingredients

1/2 cup unsalted butter
1/2 cup unsalted natural peanut butter
2 ounces cream cheese, at room temperature
1 cup granular Splenda or stevia
1 cup vanilla protein powder

Directions

Microwave the butter and peanut butter together for a minute, stir to combine, return to microwave for another 30 seconds or until melted; whisk well. Stir in the cream cheese until well blended and smooth. Whisk in the sweetener, then the whey protein powder until everything is thoroughly combined. Line a baking dish with foil, spray with cooking spray. Spread the mixture evenly over the pan and freeze for 2-3 hours, until set.

Recipe makes 20 squares; store in refrigerator or freezer.

Nutritional Information per Square

Calories: 103
Fat: 8g
Protein: 5g
Carbs: 2.5g