Servings: 6
Here’s what you need…

• 4 cups fresh squeezed orange juice
• 4 cups water
• 1 (2 inch) piece fresh ginger, peeled
• 6 whole cloves
• 1 cinnamon stick
• zest from an orange
• 6 pears
• 3 cups low fat cottage cheese

1. Place all ingredients, except pears in a large saucepan over low heat.
2. Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
5. Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

1 cup cabbage

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder go for a protein isolate and not protein concentrate (check ingredients) way better absorption aim for 25 grams of protein
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

• 1/4 cup Greek Yogurt, plain, fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon or raw walnut pecan pieces

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Power Packed Black Bean Brownies 

15 Ounces Black Beans (drained and rinsed)

2 Whole Bananas

1/3 Cup Agave Nectar

¼ Cup unsweetened Cocoa Powder

1 Scoop Chocolate Whey Protein

1 Tbsp Cinnamon

1 Tsp Pure Vanilla Extract

¼ Cup Turbinado Sugar (Raw Sugar)

¼ Cup Instant Oats

½ Mini Chocolate Chips (Optional)

 Preheat oven to 350 F. Grease an 8×8 pan with cooking spray and set aside. Combine all ingredients except the oats and the chocolate chips, in a blender and mix until smooth, scrapping sides as needed. Stir in the oats and the chocolate chips. Pour batter in pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow brownies to cool before slicing. 

Note: If brownies are too soft, add instant oats in ¼ Cup increments

Turkey Meatballs 

1lb Ground Turkey Meat

1 slice fresh whole-wheat/grain bread with crust removed, pulsed into crumbs

¼ cup grated parmesan

½ cup finely chopped onion

¼ cup fresh red pepper, finely chopped

2 large cloves of garlic, minced

2 tablespoons flat leaf parsley, minced

2 teaspoons fresh thyme, minced

1 teaspoon fresh basil, minced

1 teaspoon oregano

¼ cup egg subsititue

ground black pepper 

Combine all ingredients in a large bowl without overworking. Form into 2½ inch balls.  Preheat sauté pan on low heat with a teaspoon of extra virgin olive oil.  Place meatballs in sauté pan and brown evenly on all sides. Remove from pan and drain on paper towel to remove excess oil. 

Option 1: Place browned meatballs into prepared sauce and allow them to fully cook through.

Option 2: Pre-heat over to 350. Place meatballs in shallow pan and complete baking until done in oven, about 10-15 minutes. Check often for doneness so that meatballs do not dry out.

Low-Carb Chicken Quesadillas 

2 Low Carb Multigrain Tortilla Shells (Tumero’s is my preferred)

4oz Shredded Low fat or 2% Mild Cheddar

4oz Shredded Low fat or 2% Colby Jack Cheese

1 – Small can Diced tomatoes in water, drained

4-6oz Shredded Chicken breast

Green and red pepper, scallions to taste

Light olive oil

Grease a cookie sheet with regular or butter-flavored cooking spray and a teaspoon of light olive oil

Preheat oven to 350

Place a tortilla shell on the tray and brush top lightly with olive oil

Sprinkle cheese, chicken, tomatoes, peppers and onions over shell

Brush top of second tortilla shell with olive oil and place on top of shell laying on cookie sheet with the oiled side down. Lightly brush top with olive oil.

Cover quesadilla with tin foil and place in oven to bake for about 10 minutes to allow chicken to warm up and cheese to melt

Remove cover and bake for 3-5 minutes to crisp

Remove from over and cut with pizza cutter into wedges

Serve with low or non-fat sour cream

 Note: For the chicken breast, use leftovers or try the pre-cooked grilled chicken strips found in the meat department of most local stores. Perdue offers many options, just be sure to read the ingredients for preservatives and sodium.

Baked Ziti 

2lbs Whole Wheat\Grain Pasta (ziti, rotini, etc)

1 – 29oz can Tomato Sauce (Not spaghetti sauce)

1 – 29oz can Crushed Tomatoes

1 – Small can Diced tomatoes in water drained

1lb Reduced Fat or 2% Mild Cheddar

1lb Reduced Fat or 2% Colby Jack Cheese

Prepare pasta as normal to al dente.  While pasta is cooking, cut cheese into ½ inch cubes.  Drain and rinse pasta.  Pre-heat oven to 400.  Add pasta to large mixing bowl.  Add tomato sauce, crushed tomatoes and diced tomatoes to pasta bowl.  Toss pasta with the tomato sauce, crushed and diced tomatoes.  Add the cubed cheese to the pasta and toss as well.  Grease large baking or casserole dish with cooking spray coating bottom and sides Add pasta to greased baking dish and cover with tin foil.  Place in oven and bake covered for 30-40 minutes.  Remove tin foil and allow top to crisp up about 15 minutes. Be careful not to burn (unless you like it extra crispy).  

Note: When shopping for tomato products, look for reduced sodium, organic options. Also, watch the sugar content or even search out a low-carb sauce option. Depending on your tastes, you can also substitute the mild cheddar for a sharp or white cheddar.

Pulled Barbecue Chicken

4-6 Pounds Boneless Chicken Breast – Remove any excess fat

12 Ounces of Beer or Apple Juice or water

Poach chicken breast in water, beer or apple juice to taste. About 15-20 minutes. Prepare barbecue sauce while chicken poaches.

Drain chicken and pat dry.

Shred chicken and place in slow cooker.

Stir so that sauce covers all of the chicken.

Turn cooker on low to warm chicken and sauce about 1 hour.

Serve or hoagie roll or make a lettuce wrap with some low-fat cheese. 

Barbecue Sauce:

1 cup apple cider vinegar

1 cup low sodium ketchup

3 tablespoons packed dark Splenda brown sugar

1 tablespoon yellow mustard

1 tablespoon molasses

1 teaspoon salt

In a slow cooker, combine all the ingredients and whisk well to dissolve the sugar.

Yield: about 2 cups

Protein Packed Sesame Cashew Noodles

Personal Chef Christina Dimacali packed the house again at Fit-4-Life on Saturday.  Over 30 people braved the ice and snow to watch Christina’s culinary masterpiece. 

Make 4 servings
 
7 ounces Barilla Plus thin spaghetti

1/3 cup salted roasted cashews

1 large garlic cloves
2 Tablespoons soy sauce
1 Tablespoon rice vinegar
2 Tablespoons sesame oil
1 teaspoon crushed chili flakes
2 teaspoons honey or agave
7 ounces lite firm tofu (such as Nayosa)
1 green onion chopped
1 small red pepper minced
1 cup loosely packed cilantro leaves

Directions:

1. Bring water to a boil and cook noodles according to package directions.
2. In a blender or food processor add cashew nuts.  Coarsely chop, remove and set aside. 
3. To the blender add garlic, soy sauce, rice vinegar, sesame oil, honey and tofu.  Blend until smooth.
4. When ready to drain pasta, place edamame in a colander.  Pour cooked pasta and water over the edamame and drain well. 
5. In a large bowl toss together pasta, edamame, soy sauce mixture, cashews, green onion, red pepper and cilantro. 
 
Nutritional info: 406 cal, 46.9g carbs, 15.2g fat, 2.4g sat. fat, 19.6g protein, 6.9g fiber, 312 mg sodium

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Recipe courtesy of Chef Christina Dimacali of Clean Your Plate, Philadelphia  www.CYPlate.com

Here’s what you need…

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Here’s what you need…

• 1 (5oz) can Albacore Tuna, packed in water
• 3 celery stalks, diced
• 1 Tablespoon relish
• 2 Tablespoons light mayonnaise
• 2 teaspoons mustard
• 2 teaspoons dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1/2 cup purple cabbage, shredded
• 4-6 butterhead lettuce leaves, washed

1. In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
2. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.

Here’s what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.