CHICKEN CHEESESTEAK PIZZA
1 Serving
• 1 8-inch sprouted-grain or whole-wheat flour tortilla
• 8 oz boneless, skinless chiken breast
• Salt and pepper
• Olive oil spray
• 1/4 cup sliced green bell pepper
• 1/2 cup sliced onion
• 2 slices reduce-fat provolone cheese, cut into big pieces
• Cherry pepers finely chopped (optional)
• Ketchup (optional)
1. Preheat oven to 450˚F. Line a baking sheet with foil and place tortilla on foil. Bake until fully crisped, about 2 minutes per side, watching carefully so it doesn’t burn. (It can burn quickly after crisping.)
2. Place chicken smooth-side down on a cutting board. Using a sharp knife, scrape across chicken to tear, creating shavings. Season with salt and pepper.
3. Coat a nonstick frying pan with olive oil spray and place over medium heat. Add green pepper and onion and cook until tender. Transfer to a bowl.
4. Turn heat to medium-high. Add chicken to pan, pulling it apart with 2 wooden spoons and cooking until no longer pink. Add vegetable mixture back in.
5. Top tortilla with chicken and vegetables. Scatter with cheese. Bake pizza until cheese melts, about 2 minutes.
6. Top pizza with cherry peppers and ketchup, if desired. Cut into wedges.
The macros: 537 calories, 64g protein, 13g carbs, 40g fat
SAUSAGE-AND-PEPPER-STUFFED SWEET POTATO
1 Serving
• 1 lena, hot Italian turkey sausage link (about 4 oz), casing removed
• 4 oz 99% lean ground turkey
• 1 cup sliced green bell pepper
• ¼ tsp onion powder
• ⅛ tsp garlic powder
• ⅛ tsp cayenne pepper
• ½ tsp olive oil
• Salt and pepper
• 1 cup sliced red onion
• 1 baked or microwaved sweet potato (about 6 oz)*
1. In a bowl, mix together sausage and turkey. In another bowl, mix together green pepper, onion powder, garlic powder, cayenne pepper, olive oil, and salt and pepper to taste.
2. In a nonstick frying pan over medium heat, add green pepper and red onion and cook until just tender, about 6 minutes. Remove from pan and cover to keep warm.
3. Turn heat to medium-high. Add sausage to pan, breaking into bite-size pieces and cooking until no longer pink. Combine with vegetable mixture.
4. Cut potato open and top with sausage and vegetable mixture.
*Wash potato. Poke about 7 times with a fork. Microwave 6 to 8 minutes, until tender; or wrap in foil and bake in oven at 400˚F.
The macros: 528 calories, 51g protein, 14g carbs, 52g fat
BALSAMI SALMON QUINOA SALAD
1 Serving
• 8 oz skinless salmon fillet (preferably wild-caught)
• Salt and pepper1 tbsp light balsamic vinaigrette
• 1 tbsp balsamic vinegar
• 3 cups fresh baby spinach
• 3/4 cup cooked quinoa
1. Seasson salmon with salt and pepper. In a nonstick frying pan over medium-high heat, add salmon and cook until desired doneness about 2 to 3 minutes per side. (Turn down heat if it's overbrowing before desired doneness is reached; the fish should be slightly translucent in center.)
2. Mix together balsamic vinaigretter and vinegar.
3. Put spinach in a shallow bowl. Top with quinoa and salmon. Drizzzle dressing over top.
The macros: 543 calories, 42g protein, 40g carbs, 23g fat
MEXICALI STUFFED PEPPERS
1 Serving
• 2 medium poblano peppers
• 6 oz grilled lean chicken breast cubed
• 1 cup cooked short-grain brown rice
• 1 1/2 oz low-fat shredded cheddar cheese
• 1/4 cup red enchilada sauce (hot, medium or mild)
• 1 tsp Mexican seasoning
1. Preheat oven to 425 ˚F. Line a baking sheet with foil.
2. Cut peppers in half length-wise, creating 4 boats. Scarape out seeds and ribs.
3. In a bowl, mix together chicken, rice, 1 oz cheese, enchilada sauce, and seasoning. Divide mixture among pepper halves. Sprinkle remaining cheese over stuffed peppers.
4. Bake 25 minutes, or until pepers are tender and filling is hot.
The macros: 576 calories, 59g protein, 60g carbs, 11g fat
SPICY SHRIMP MARINARA
1 Serving
• 6 oz large shrimp, peeled and deveined
• 1½ tsp olive oil
• ¼ tsp garlic powder
• Salt
• 1 medium zucchini, cut into ½-inch rounds
• ¾ cup low-fat marinara sauce
• ¼ tsp crushed red pepper flakes
• 1½ cups cooked whole-wheat fusilli
• Parmesan cheese (optional)
1. In a bowl, toss shrimp with ½ tsp olive oil, ⅛ tsp garlic powder, and salt to taste. In another
bowl, toss zucchini with 1 tsp olive oil, ⅛ tsp garlic powder, and salt to taste.
2. In a nonstick frying pan over medium heat, add zucchini in a single layer and cook until lightly browned on both sides. Transfer to a bowl.
3. Turn heat to medium-high. Add shrimp to pan in a single layer and cook until lightly browned
and no longer gray inside, about 1 to 2 minutes per side.
4. Turn heat to low. Return zucchini to pan. Add marinara sauce and crushed pepper flakes. Stir until warm.
5. Place pasta in a serving bowl. Spoon shrimp mixture over top. Sprinkle with Parmesan, if desired.
The macros: 526 calories, 51g protein, 14g carbs, 52g fat
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