1

00L
ow-
Ca
rbR
eci
pe
s
Cont
ent

Br
eak
fas
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.

Qui
ckandEas
yDi
nner
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F
ishandSeaf
ood.
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. 8

Chi
cken.
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..27

Beef.
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. 6

Por
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..41

Ot
herMeat
sandMeal
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. 7

Soups.
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..51

Si
des.
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..57

Des
ser
ts.
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..6
. 6

Ul
t
ima
te
Di
abet
i
c
Meal
Plan
GUI
DE

Anot
herT
rus
tedRes
our
cef
rom Uni
ci
ty

Downl
oadFr
eeCopy

www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S
www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 4

Br
eakf
astBur
rit
o2
I
ngr
edi
ent
s:
1LowCarbHighF i
bertort
il
la
1l
argeegg
2l
argeeggwhites
1/
2tomato(chopped)
1/
2cupspinach(chopped)
1/
4cuponion(chopped)
1-
2tabl
espoonsfetacheese(oranyc
hees
e)

Di
rec
tions
:
Heatol
iveoil
inski
l
letonmedi
um hi
gh.
Sc r
ambleeggandeggwhite.Addi
nal
l
ot
heringredi
ent
suntilc
ook
edthr
ough.Thens
pooni nt
otor
ti
ll
a.Enjoy!

Mus
hroom Spi
nac
hOmel
et10

I
ngr
edi
ent
s:
8flozl i
quideggs ubs t
itut
e
1Tbspc heddarc heese
1Tbsppar mes anc heese
1/
4t spsalt
1/
8gr oundbl ackpepper
1/
8t spgarli
cpowder
1/
8t spredpepperflak es
1tspoli
veoi l
1/
2c upmus hrooms ,chopped
1Tbsponi on,chopped
1/
2c ups pi
nac h,chopped

Di
rec
tions
:
1.Whi
skeggs
ubs
tit
ute,
cheddarc
hees
e,Par
mes
anc
hees
e,s
alt
,bl
ackpepper
,
gar
li
cpowder
,andr
edpepperflak
est
oget
heri
nabowl
.
2.Heatol
i
veoi
li
nanons
tic
ksk
il
letov
ermedi
um heat
.Cookands
tir
mus
hroomsandoni
onunt
ilt
ender
,4-
5mi
nut
es.
3.Adds
pinac
h,c
ookunt
ils
pinac
hwi
l
ts,
3-4mi
nut
es.

www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 5

4.Pouri
neggmi
xtur
e.Swi
rlpanar
oundt
oev
enl
ydi
str
ibut
eeggmi
xtur
e.
Cookunti
leggi
sful
l
ycook
edands
eti
nthemi
ddl
e,5-
10mi
nut
es.
Cuti
nto
wedges.

Low-
Car
bCr
anber
ryMuf
fins
6

I
ngr
edi
ent
s:
1cupwhol efreshc r
anberri
es
1.
25c upflaxs eedmeal
1tspbak i
ngpowder
3Tblscinnamon
1tspnut meg
1/
2t spsalt
1/
2c upSplenda( oryoursweetenerofc
hoi
ce)
4largeeggs
.
25c upoliveoi
l
.
5c upDaVi nci
'sVanil
lasugarf
reesyrup
1Tblsvanil
la

Dir
ecti
ons:
1.Preheatov
ent
o350.
2.Li
ber
all
ybut
tert
hemuffint
ins
,mak
es12+muffins
.Donotus
emuffin
l
i
ner
stheywi
l
lst
ick
.
3.Pourboi
l
ingwat
erov
erc
ranber
ri
esandl
ets
itf
or5mi
nut
es.
4.Mi
xweti
ngr
edi
ent
sanddr
yingr
edi
ent
ssepar
atel
yandt
henc
ombi
ne,
mi
nust
hec
ranber
ri
esy
oudon'
tus
ethem y
et.
5.Letmi
xtur
est
andf
orabout10mi
nut
est
othi
cken.
6.Fol
dinc
ranber
ri
esonc
ethi
ckenedal
i
ttl
ebi
t.
7.Fi
l
leac
hmuffinc
upupabout1/
2to3/
4ful
l
.
8.Bakef
orabout17mi
nut
esorunt
ilt
oot
hpi
ckc
omesoutc
lean.
9.Thes
ewi
l
lkeepf
oraboutaweeki
nther
efr
iger
atorand3mont
hsi
nthe
f
reez
er.

www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 6

Mi
crowaveBl
ueber
ryMuf
fin6
I
ngr
edi
ent
s:
1ouncefrozenblueberr
ies
1/
4cupgr oundflax s
eed
1/
2tspbak i
ngpowder
2Tbspsugarfr
eepanc akesyr
up
1/
2tsporangez est
1eggwhite
1/
2tspnut meg

Di
rec
tions
:
Mixdr yingredientstogethert hor oughly(
I usealargemeas uri
ngc upandjust
addot heringredientstot heflaxonc eIhav emeasuredit)andthenaddegg,
syrup&z est
.Pouri ntoov ersizedc offeecupt hatyouhav esprayed(Iuse
organiccoconutoi lspray)andputi nmicrowav ef
or90s econds.Thiswil
lmak e
atallmuffin. I
fy oupr eferaflat t
ermuffin( moreli
keamuffint op)us easmall
,
shallowc er
eal bowl .
Topwi t
hal i
ttlemores ugarfr
eepanc akesyrupifdesi
red,
andbut terifyouc ans paret hec alori
es.F
orar eall
ydecadentv ers
ionputa
tablespoonofmel tedbut terintot hebatt
erbef or
ec ook
ing. Pl
easecommenti f
youmak ethisr ec
ipe!Enjoy .

Saus
age“N”Chees
eBake1
I
ngr
edi
ent
s:
1poundpor ksausage,cooked
6eggs
1/
2t easpoonseas oningsal
t
1/
4t easpoonpapr ik
a
1/
4t easpoonlemonpepper
2tablespoonsmi ncedonion,dri
ed
1/
2t easpoongar l
icgranul
es
1/
3c upmi l
kandeggpr otei
n
1cupc heese,shredded(Cheddar,Col
by,
Mont
ereyj
ack
,orabl
end)
1/
4c upalmonds ,ground

Di
rec
tions
:
Pl
acet
hec
ook
ed,
crumbl
eds
aus
agei
ntoa9”x13”bak
ingdi
sh,
spr
eadi
ngi
t

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DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 7

evenlyac r
os st
hebottom. Inal argemi xingbowl,whisktheeggsandt he
seasonings .
Addther emainingi ngredientstothebowl andsti
rthem well
.
Pourtheeggandc hees emi x
t ureov erthesausageandbak eitforabout30
minutesat375Funt ilitisgoldenbr ownandt est
scleanwithak nif
eor
toot
hpic kinser
tedsl
ightlyoffc enter.Servewarm.

Nut
rit
ionalFac
ts:
Effec ti
veCarbohydr
ates
:2g
Carbohy drat
es:3g
Fi
ber :1g
Protein:19g
Fat:33g
Calories:384
Servings:8

Cr
eam Chees
eBi
scui
t10

I
ngr
edi
ent
s:
8ozc ream cheese
5l
ar geeggs
2/
3t bspdr yyeast
1/
2c upgr oundgoldenflaxseedmeal
1/
2c uppr otei
npowder
2tbspsheav ycream
1cupal mondmeal flour
2tspbak i
ngpowder
2tspsv i
negar
2cupss hreddedmoz zar
ell
achees
e

Dir
ections:
1.Preheatovent
o350°
F(175°
C).
2.Sof
tenc
ream c
hees
einmi
crowav
efor20s
econds
.Addy
eas
t,c
ream,
v
inegarand2t
abl
espoonswar
m wat
erandmi
x.
3.Addeggsoneatat
imeandmi
xwel
l
.
4.Addt
hedr
yingr
edi
ent
sandmi
xwel
l
.
5.Addt
hec
hees
eandmi
x.Sc
oopi
ntomuffinpan.
6.Bakef
or15mi
nut
es.

www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 8

Gr
eekYogur
tPanc
akes
2

I
ngr
edi
ent
s:
6ozplai
n,nonf
atGreekyogurt
1egg
Sc
ant½c upwholewheatflour
1tspbaki
ngsoda
WaldenFarmssyr
up(Il
oveblueber
ry,
butt
heyal
sohav
epanc
akes
yrup)

Di
rec
tions
:
Sti
ryogurtunti
lsmoothandcreamy.Crackeggov eryogur
tands ti
rto
combine.Inaseparat
ebowl,mixtogetherflourandbak i
ngs oda.Pouryogur
t/
eggmi x
tureint
odr ymix
tur
e.Sti
rti
llcombined.Spoonbatterontosprayed
gri
ddleorpan.Fli
pwhens t
artbubbli
ngont hesurfac
e.Willmake4bi g
pancakesor8lit
tl
eones.

Whol
e-WheatWaf
fles
2

I
ngr
edi
ent
s:
2largeeggs
13/4c upmilk
1/
4c upmel t
edbut ter
1/
2t easpoongroundc i
nnamon
1/
4t easpoonbak i
ngs oda
11/2c upwhole-wheatflour
2teaspoonsbakingpowder
1/
8t easpoonsalt
WarmedWal denFar mspancak
esy
rup
Fr
eshf rui
t

Di
rec
tions
:
1.Pr
eheaty
ourwafflei
ron.
2.I
nal
argemi
xi
ngbowl
whi
skt
oget
hert
heeggs
,mi
l
k,oi
l
,honey
,ci
nnamon,
andbak
ings
odaunt
ilwel
lcombi
ned.
3.Addi
ntheflour
,bak
ingpowder
,ands
altandwhi
skt
oget
herj
ustunt
ilt
he
l
argel
umpsdi
sappear
.

www.
DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 9

4.Whent
hewafflei
roni
shot
,dabi
twi
thal
i
ttl
ebut
terandt
henl
adl
esome
batt
eront
othecent
erofthei
ron.Fol
l
owt hei
nst
ructi
onst
hatcamewith
yourwafflemakertoknowhowl ongits
houldbecooked(
minetakes
about3-4minut
eseach)
.
5.Keepwaffleswar
m unt
ily
oufini
shc
ooki
ngal
loft
hem.
Topwi
thpur
e
mapl
esy
rupandf
rui
t.Enj
oy!

Pr
otei
nWaf
fles
2

I
ngr
edi
ent
s:
1/
4c upr oll
edoats
1eggwhi t
e
1scoopUni ci
tyComplet
e( 1/
2scoopifi
nCanada)
2-
3Tbs pskim mil
k(oral
mondmi l
k)
1Steviapac ket(
orsweetenerofyourchoi
ce)
1tspv anil
laextr
act
1/
4t spbaki ngsoda
1/
4t sps al
t

Di
rec
tions
:
Addalli
ngredi
entst
oblender,bl
endup,andputi
ntowaffleir
on.Topwith
fr
uit
,natur
alpeanutbut
ter,
cinnamon,orWal
denFarmspanc
akesyrup.

Over
nightOat
s2

I
ngr
edi
ent
s:
1/
2c uprol
ledoats
1/
2c upmilk(anykind)
1Tbspflaxs eed(canaddhemporc hi
aaswell)
1scoopUnicityComplete(1/2scoopifi
nCanada)
2TbspPB2( or1Tbs pnaturalpeanutbutt
er)
Anyfrui
ttotaste

Di
rec
tions
:
Combineall
ingr
edient
s(ex
ceptf
rui
t)i
ntoMasonjar
.Mixupandplac
ein
ref
ri
gerat
orover
night.
Whenreadytoeat,
cutupanyfr
uitandenj
oy!

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DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 10

Muf
finTi
nBakedEggs
2
*ex
cel
l
entwhenmeal
preppi
ngf
ort
heweek
!!
I
ngr
edi
ent
s:
12eggs
Anycutupv
eggi
es(
sugges
tions
:choppeds
pinac
h,t
omat
oes
,andpepper
)
Oli
veoil
Muffint i
n

Di
rec
tions
:
Preheatovento350. Addchoppedv eggi
estopanwiths omeoliv
eoiland
sauteforabout4mi nutes.
Whi l
ethosearecooki
ng,i
nal argebowlbeatal
l12
eggs.Addat i
nybitofwatertoadds omeflufft oeggs
. Spray/
li
ghtl
yoi
l muffin
ti
nbec ausetheeggswills
tic
k!Scootveggi
esint
omuffint i
nandtopoffwi t
h
eggmi xt
ure.Cookfor20mi nutes.

Avoc
adoEggToas
t2

I
ngr
edi
ent
s:
1whol eegg
2eggwhi t
es
1/4-1/2anavocado
Whol ewheatorryebr
ead
Saltandpepper,
totas
te

Di
rec
tions
:
Combi
neeggandeggwhi t
estosk
ill
etandcookonmedium heatunt
ildone.
Mashupavocadoandplac
eontotoastedbr
ead.Addeggsontopofavocado
onc
ecooked,
ands pr
ink
lewit
hsaltandpepper.

Low-
Car
bCr
ust
les
sQui
che6
I
ngr
edi
ent
s:
1cup(notpacked),non-f
atcot t
agecheese
2cupseggsubs t
it
ute,li
quid(EggBeaters
,orwhit
es)
1/
2c upbrocc
oli,
cook ed,chopped
1/
2c upham,ex t
ralean,(5% fat)
,di
ced
1/
2c upCheddarorCol byChees e,LowFat,
shr
edded

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DefineYour
Y.c
om
B
REA
KFA
STR
ECI
PE
S 11

Sal
t&Pepper,
tot
ast
e
Cooki
ngSpr
ay

Di
rect
ions:
1.Pr
eheatovent
o375.
2.Mi
xal
li
ngr
edi
ent
sinal
argemi
xi
ngbowl
.Pouri
ntoapi
edi
shs
pray
edwi
th
Pam orothercook
ingspray.
Plac
eonc ook
iesheeti
nov
en.
Bak
e
appr
ox i
mately45minutesorunti
lcent
eri
sjus
tset.
Mak
es6s
erv
ings
.

Var
iat
ions
:
Substi
tutedifferentmeats,c
hees e,andveggi
ess
uchas
:
turkeybac on,s
ausage
reducedf atswis
s,mozzarel
l
a, orfet
a
spinach,peppers,oni
ons,asparagus

Sni
cker
doodl
eCr
epes
12

I
ngr
edi
ent
s:
Fort
hec
repes
:
6eggs
5ozcream cheese,
s of
tened
1ts
pc i
nnamon
1Tbspgranulat
eds ugarsubst
it
ute(
Spl
enda,
Swer
ve,
Ideal
,et
c.)
but
terforf
rying
Fort
hefil
li
ng:
8Tbs
pbutter,
s oft
ened
1/
3cupgranul
at edsugars
ubs
tit
ute
1Tbs
p(ormor e)cinnamon

Di
rec
tions
:
1.Bl
endal
loft
hec
repei
ngr
edi
ent
s(ex
ceptt
hebut
ter
)toget
heri
nabl
ender
ormagicbull
etunti
lsmooth.Letthebatt
errestf
or5mi nut
es.Heatbutter
i
nanons ti
ckpanonmedi um heatuntils
izz
li
ng.Pourenoughbatteri
nto
thepantoform a6inchcr
epe. Cookforabout2minutes,t
henflipand
cookforanaddit
ional
minute.Remov eands t
ackonawar m pl
ate.You
shoul
dendupwi t
habout8c r
epes .

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B
REA
KFA
STR
ECI
PE
S 12

2.Meanwhi
l
e,mi
xyours
weet
enerandc
innamoni
nas
mal
lbowl
orbaggi
e
unt
ilc
ombined.
Sti
rhal
foft
hemi
xtur
eint
oyours
oft
enedbut
terunt
il
smooth.
3.Tos
erv
e,s
pread1Tbs
poft
hebut
termi
xtur
eont
othec
ent
erofy
our
c
repe.Rol
lupandspr
ink
lewi
thabout1t
spofaddi
ti
onal
sweet
ener
/
c
innamonmixtur
e.

Not
es:
Approxnut
ri
ti
oni
nfopers
erv
ing:
434c
alor
ies
,42gf
at,
2gnetc
arbs
,12g
prot
ein

Kal
eandFet
aBr
eakf
astCas
ser
ole10
I
ngr
edi
ent
s:
6ozkale
1tbsporgani
cext
rav
irgi
ncoc
onutoi
l
4ozfetachees
e
12lar
geeggs

Di
rect
ions:
1.Pr
eheatovent
o375°
F(190°
C).
2.Was
hthek
alei
fneededands
pindr
yordr
ywi
thpapert
owel
s,t
hen
c
oar
sel
ychopk
ale.
3.Heatoi
lov
ermedi
um-
highheati
nal
argef
ryi
ngpan.
Whenoi
li
shotadd
thekaleandc ookwhil
es t
irr
ingunt
ilkal
eiswil
tedands
tart
ingt
os of
ten,
about3-5mi nutes(
redRus s
iankal
ewi l
lcookmorequi
ckl
y;dar
kergreen
kal
ev ari
eti
eswillt
akelongertosof
ten.)
4.Spr
aya8"
x10"c
ass
erol
edi
shwi
thol
i
veoi
lornons
tic
kspr
ay,
thenput
barely-
cookedk al
einthebot
tom ofthedish.Crumblefet
acheeseoverthe
kale.Beateggswith1teas
poonSpikeSeasoning,sal
t,andfr
eshground
blackpepper;thenpoureggsoverkale/
fet
a(takeaforkandgentl
ysti
rso
theveggiesandc hees
earewell
distr
ibutedintheeggs).
5.Baket
hec
ass
erol
e40-
45mi
nut
es,
orunt
ileggsar
esetandt
het
opi
s
s
tart
ingt
oli
ght
lybr
own.
Ser
vehot
.Goodwi
thadol
l
opofl
ow-
fats
our
c
ream.
6.Not
e:l
eft
overeggc
ass
erol
ewi
l
lkeepi
nthef
ri
dgef
oraboutaweek
.Reheat
i
nthemi
crowav
efor1-
2mi
nut
es

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REA
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STR
ECI
PE
S 13

Low-
Car
bBac
onandEggQui
che4
I
ngr
edi
ent
s:
6lar
geeggs
1cupheavycream
1cupgrat
edcheddarchees
eor1cupswi
ssc
hees
e
1⁄
2cupcri
spcookedbacon,c
rumbl
ed
sal
tandpepper

Di
rect
ions:
1.Pr
eheatovent
o350°
F.
2.But
terors
prayqui
cheorpi
epanwi
thnon-
sti
ckc
ook
ings
pray
.
3.Beatt
heeggswi
tht
hec
ream.
4.Adds
altandpeppert
otas
te.
5.Addt
hec
hees
eandbac
on,
mixwel
l
.
6.Pouri
ntot
hepan.
7.Bakef
or40mi
nut
esorunt
ilgol
denbr
own.

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UI
CKA
NDE
ASYD
INN
ERI
DE
AS
www.
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Y.c
om
Q
UI
CKA
NDE
ASYD
INN
ERI
DE
AS 15

Chi
ckenandVeggi
es2

I
ngr
edi
ent
s:
3ozc hickenbreas
t
Redpepper
Yel
lowpepper
Zucchini
Redoni on
Seasont otas
te
Di
rec
tions
:
Heatoli
veoil
inskil
letovermedium heat.
Tos
schi
c k
enandv eggi
esi
ntoski
l
let
.
Seasonwit
hwhat eversoundsgoodt oyou–swi
tchitupever
ytimet
ok eep
thi
ngsint
erest
ing.Trysqueez
ingalemonorlimeontoit!

Faj
itas
2

I
ngr
edi
ent
s:
3ozc hic
kenbr eas
t
Redpepper
Greenpepper
Yel
lowoni on
Faj
it
as easonmi x(
Iusethelowsodi
um k
ind)
Toppings:plai
nGreekyogurt,
li
me,c
il
ant
ro
Lowc arbhighfibertort
il
la

Di
rec
tions
:
Heatoli
veoi li
nski
ll
etovermedium heat
.Tossc
hick
enandv eggi
esi
ntosk
ill
et.
Spri
nklefaji
taseas
oningmixoverskil
l
et.
Scoopthemixtur
eintol
ow-c
arb,hi
gh-
fibertort
il
la.Addyogurt
,li
mejuiceandci
lant
roasdesi
red.

Tur
keybur
ger
2

I
ngr
edi
ent
s:
1Leanturkeyburger(s
uggest
ed: buyaboxoffrozen100% l
eantur
key
burger
s)
1wholewheatbun( Thiswi
llc
ountas2s ervi
ngsfr
om moder at
ionl
i
st.
You
canuselet
tuceforthebuninstead!)
1sli
ceofcheese(Pepperj
ackisaf av
our
iteontheseburger
s)
Redonion

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om
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UI
CKA
NDE
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INN
ERI
DE
AS 16

Avocadosl
i
ces
Spi
nachorlet
tuc
e
Mustard

Di
rec
tions
:
Defrostt
urk
eyburgerbeforehand.
Ifdon’
thaveti
me, putinmicr
owav
efor30
secondsboths
ides.Thenthrowontoski
ll
etonmedi um heat
.Cook3-
5
minutesboths
ides.
Onc ecooked,l
oadupy ourburgerandenjoy!

BBQpi
zza2
I
ngr
edi
ent
s:
1smal lwhol ewheatpitabread(t
hisi
sont
hemoder
ati
onl
i
st)
Wal denF armsBBQs auce
Redoni on, chopped
Cil
antro,c hopped
Shreddedmoz zar
ell
acheese
Dicedc ook edchic
ken(opti
onal)
Di
rec
tions
:
Preheatovento350.SpreadWal denFarmsBBQs auceontopitabreadt
o
covercomplet
ely
.Addal lotheri
ngredi
entsandtopwithshreddedmoz z
arel
l
a
cheese.Pl
acei
nov erfor8-10minutesorunti
lthecheesehasmelted.

Chi
ckenLet
tuc
eTac
os2

I
ngr
edi
ent
s:
3ozchick
enbr east
Tac
os easoni
ng(lowsodi
um)
Let
tuc
e
Tomatoes
Shr
eddedMex i
cansty
lec
hees
e
Sal
sa
Di
rec
tions
:
Heatoli
veoilonski
ll
etovermedium heat.Oncewar m,c
ookchi
ckenabout3-5
t
imesbot hsi
des.Spri
nkl
etacoseasoningoverchic
kenunti
lwel
lcoated.
Onc e
cookedallt
hewayt hr
oughshredchickenands poonint
olet
tuc
e(li
keawr ap)
.
Loadwithtomatoes,c
heese,andsals
a.

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om
D
INN
ERO
RLU
NCHR
ECI
PE
S
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DefineYour
Y.c
om
 F
IS
HAN
DSE
AFO
OD 18

Gar
licPar
mes
anSal
monandAs
par
agus
2

I
ngr
edi
ent
s:
6ozpor ti
onofs al
mon
7as par
aguss pears
1Twhi ppedl i
ghtbutt
er
1Tgr at
edpar mesanc hees
e
1clovegarli
cpressed
2tspoflemonj uice
Groundbl ackpeppertotast
e

Di
rect
ions:
1.Pr
eheatovent
o375°
F.
2.Cutas
heetofal
umi
num f
oil
lar
geenoughf
ort
heas
par
agusands
almon
3.Ar
rangeas
par
aguss
pear
sonf
oil
andt
opwi
tht
hes
almon
4.Mi
xedt
her
emai
ningi
ngr
edi
ent
sinabowl
tomak
eapas
te
5.Smeart
hemi
xtur
eont
opoft
hes
almon
6.Cutanot
herpi
eceoff
oil
lar
geenought
ocov
erev
ery
thi
ngandf
oldupt
he
s
ides
7.Pl
aceonac
ook
ies
heetandbak
efor30mi
nut
es

LemonSal
monKebabs
2

I
ngr
edi
ent
s:
1poundofsal
mon
2l
emons
2teas
poonssal
t
2teas
poonspepper
2teas
poonsbasi
l
8woodenormetalskewer
s

Di
recti
ons:
1.Fi
rst
,pr
eheaty
ourgr
il
lto350F
.

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Y.c
om
F
IS
HAN
DSE
AFO
OD 19

2.Thenpr
epar
esal
mon,
butc
utt
ingi
tint
o1i
nchc
ubes
.*Us
ingas
har
pkni
fe
f
ort
hispar
tisi
mportant
.Icutmysal
monintoc
ubesbefor
efil
l
eti
ngt
he
s
cal
esoff,buti
fyouarecomfort
abl
e,youc
anfill
eti
tfir
st.
3.Next
,sl
i
cey
ourl
emonsi
ntos
mal
lsl
i
cesands
etas
ide.
4.Foreac
hkebab,
use2woodens
kewer
s.Sk
ewer1pi
eceofs
almon,
then1
l
emon.
Repeat3or4t
imes
.My1poundofs
almongot4k
ebobs
.
5.Seas
onk
ebabswi
ths
alt
,pepper
,andbas
il
.
6.Next
,pl
aceapi
eceoft
inf
oil
ont
hegr
il
landl
i
ght
lys
praywi
thnons
tic
k
cook
ings
pray.Then,pl
acethes
k ewersont
opandletcoolf
or3-5mi
nut
es
oneachsi
de.
Al l
gri
ll
sdiffer
,soyou'l
lwantt
obever
yc auti
ous.

BakedSal
monwi
thGar
licandDi
jon2
Ser
ves4
I
ngr
edi
ent
s:
1.5l
bssalmon
2Tbs pf
reshparsley,finelychopped
2largeOR3s mal lc
lovesofgarli
c,pr
ess
ed
1/2tspsal
t
1/8tspfr
eshlygroundbl ackpepper
1/8cupmi l
doliv
eoi l
2Tbs pf
reshlemonj uice
Lemons li
ces

Di
rect
ions:
1.Pr
eheatt
heov
ent
o450degr
eesandl
i
near
immedbak
ingdi
shwi
thf
oil
.
2.I
nas
mal
lbowl
,combi
ne2Tbs
pfr
eshl
ychoppedpar
sley
,2-
3cl
oves
pr
essedgar
li
c,1.
5ts
pDi j
on,
½tspsal
t,1/
8ts
ppepper
,1/
8cupol
i
veoi
land
2Tbs
pf r
eshlemonjui
ce.Mi
xwel
l.
3.Cuts
almoni
ntoev
enpor
ti
onsandl
ayt
hem ont
oyourl
i
nedbak
ingdi
sh
s
kins
idedown.
4.Gener
ous
lybr
ushal
lsi
desofy
ours
almonwi
tht
hes
auc
eandt
opwi
th
f
res
hlemons
li
ces
.
5.Bakeat450degr
eesf
or12-
15mi
nut
esorunt
ilj
ustc
ook
edt
hrough.
Don’
t
ov
er-
cookory
ourfis
hwi
l
ldr
y.Voi
l
a!

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F
IS
HAN
DSE
AFO
OD 20

Mes
qui
teGar
licTr
out
10

I
ngr
edi
ent
s:
2l
btrout
1t
spmes qui
teseas
oni
ng
4t
spsmi ncedgarl
ic
1t
sps al
t

Di
rect
ions:
1.Pr
e-heatov
enorout
sidegr
il
lto450°
F(220°
C).
2.Cutt
heheadandt
ail
offofagut
ted,
cleanedt
rout
.
Plac
et heminc
edgarli
cinsi
detheopenbell
yofthetrout(
addmorethan4
teaspoonsi
fpref
err
ed).Spri
nklemesqui
teseas
oningandsal
tov
erthe
garl
icandal
lowthebell
ytoc l
osenat
ural
ly.
3.Pl
acet
het
routont
oas
heetofal
umi
num f
oil
andwr
apt
hef
oil
loos
elyov
er
t
het
routs
othati
tiss
eal
ed,
buti
nat
entf
ashi
on.
4.Pl
acei
ntheov
enorgr
il
lforappr
oxi
mat
ely20mi
nut
es.
5.Chec
ktos
eei
fthemeatflak
es.
Donotov
erc
ook
.

Huds
on’
sBakedTi
lapi
a1
I
ngr
edi
ent
s:
4(4ounc e)fill
etstil
apia
sal
tandpeppert otas t
e
1tables
poonCaj uns easoni
ng,
ortot
ast
e
1lemon, thi
nlysli
ced
1/4cupmay onnaise
1/2cups ourc r
eam
1/8teaspoongar li
cpowder
1teaspoonf reshlemonj uic
e
2tables
poonsc hoppedf res
hdil
l

Di
rec
tions
:
Preheatt
heovento350degreesF .Li
ghtl
ygreas
ea9x 13inc
hbakingdi
sh.
Seasontheti
l
api
afillet
swithsal
t,pepperandCajunseasoni
ngonbothsides.
Arrangethes
easonedfill
etsi
nas ingl
elayeri
nthebakingdi
sh.
Placeal
ay erof

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F
IS
HAN
DSE
AFO
OD 21

Preheatt heov ent o350degr eesF .Li

ghtl
ygr easea9x 13inchbakingdis
h.
Seasont het i
l
apiafil l
etswiths al
t,pepperandCaj uns easoningonbot hsi
des.
Arranget heseas onedfil l
etsinas ingl
elayerinthebak ingdish.Pl
acealayerof
l
emons l
i
c esovert hefishfillets.
Ius uall
yus eabout2s li
cesoneac hpiec
es o
thatitcoversmos tofthesurfaceoft hefish. Bakeunc overedfor15to20
minut esinthepr eheatedov en,orunt i
lfishflak eseas i
lywithafork.Whil
ethe
fishisbak i
ng,mixt ogetherthemay onnaise,sourcr
eam, garl
i
cpowder ,
lemon
j
uiceanddi l
linas mallbowl .Ser
vewi thtil
apia.

Nut
rit
ionalFac
ts:
Calories284
TotalF at18.6g
Choles terol62mg
Sodium 598mg
TotalCar bs5.7g
DietaryF i
ber1.5g
Protein24. 6g
Servings :
4

Pot
ato-
Hor
ser
adi
sh-
Crus
tedMahi
-Mahi
1

I
ngr
edi
ent
s:
1cuppr ecook
eds hreddedpot at
oes
1shallot
,finel
yc hopped
1tablespoonprepar edhor seradis
h
1teaspoonDijonmus tard
1/
2t easpoongarli
cs alt
1/
4t easpoonfreshlygr oundpepper
11/4poundsmahi -mahi ,sk
inr emoved,
cuti
nto4por
ti
ons
4teaspoonsreduc ed-fatmay onnaise
1tablespooncanol aoil
1l
emon, quar
tered

Di
rect
ions:
1.Combinepot
atoes
,shal
l
ot,
hor
ser
adi
sh,
mus
tar
d,gar
li
csal
tandpepperi
n
amedium bowl
.Spreadeac
hporti
onoffis
hwith1teaspoonmayonnai
se,
t
hentopwithone-
fourt
hofthepot
atomix
tur
e,pr
essingthemi
xtur
eonto
t
hefish.

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IS
HAN
DSE
AFO
OD 22

2.Heatoi
li
nal
argenons
tic
ksk
il
letov
ermedi
um-
highheat
.Car
eful
l
ypl
ace
t
hefishinthepanpotato-si
dedownandc ookunti
lcr
ispyandbrowned,4
t
o5minutes.Gentl
yturnthefishover,r
educetheheattomedium and
c
ont
inuecookingunti
lthefishflakeseasi
lywi
thafork,4to5minutes
mor
e.Serv
ewi thl
emonwedges .

Nut
rit
ionalFac
ts:
205cal
ories Nut riti
onbonus :
6gfat(1gsat,3gmono) Selenium (74% dail
yval
ue)
105mgc holes
terol Potassium (18% dv)
.
9gcarbohydrate 1/2Car bohy dr
ateServi
ng
27gprotein Exchanges :1/2star
ch,
1gfiber 4ver yleanmeat
311mgs odium
623mgpot assi
um. NumberofSer
vings
:4

Bl
ackenedFi
shwi
thSal
saVer
de(
Low Car
b)4

I
ngr
edi
ent
s:
4catfishfil
let
s,pat
teddry
1tables
pooncajunseas
oning
2tables
poonscanolaoi
l
3/
4c upsal
saverde
1/
2c upchoppedfreshc
il
antr
o

Di
rect
ions:
1.Spr
inkl
efishonbot
hsi
deswi
thCaj
uns
eas
oni
ng.
2.Heatoi
li
nal
argenons
tic
ksk
il
letov
ermedi
um hi
ghheat
.Addhal
foft
he
fil
l
etsandc
ookunt
ill
i
ght
lybr
owned,
aboutt
hreemi
nut
es.
3.Tur
nandc
ookunt
ilj
ustopaque,
twot
othr
eemi
nut
esl
onger
.
4.Tr
ans
fert
opl
ateandr
epeatwi
thr
emai
ningfil
l
ets
.
5.Meanwhi
l
e,c
ombi
nes
als
aandc
il
ant
ro.
Ser
vet
hefis
htoppedwi
tht
his
.

Low FatAs
ianHal
ibuti
nFoi
l5

I
ngr
edi
ent
s:
20ounc
eshal
i
butfil
l
ets(
about4)

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Y.c
om
F
IS
HAN
DSE
AFO
OD 23

1⁄
2cupc arrot
, juli
enned
1⁄
2cupzuc chini, j
uli
enned
1⁄
2cupbr occoli floret
1⁄
4cuponi on,c hopped
2teas
poonsf r es hginger,
grat
edandpeel
ed
2tabl
espoonsr icevinegar
2teas
poonss es ameoi l

Di
rect
ions:
1.Pr
eheatovent
o450degr
ees
.
2.Tearoff4s
heet
soff
oil
wrap,
12i
nchesby18i
ncheseac
h.Pl
acehal
i
but
fil
l
etsi
ncent
eroff
oil
sheet
s.Topwi
thv
eget
abl
es.
3.Combi
negi
nger
,vi
negarandoi
li
nas
mal
lbowl
.Dr
izz
leal
i
ttl
eov
ereac
h
fis
handv
eget
abl
emound.
4.Cl
oset
hef
oil
pac
ket
sbybr
ingi
ngt
hes
idesupandf
oldi
ngt
heedgeov
er
t
wic
e,thenseali
ngt
heendsi
nthes
ameway
.Leav
eenoughr
oom i
nsi
de
f
orai
rtocir
culat
e.
5.Pl
acef
oil
pac
ket
sonal
argec
ook
ies
heetandbak
efor15-
18mi
nut
es(
or
y
ouc
anc
ooki
tov
erac
ampfir
e!)
.

Poac
hedPac
ifi
cSol
ewi
thCaper
sandChi
ves
4

I
ngr
edi
ent
s:
3/4cupdrywhit
ewi ne(s uchasSauvi
gnonBlanc
)
1pounds ol
efill
ets,
c utintospat
ula-
si
zepiec
es
2tables
poonsoli
veoi l
koshersal
tandpepper
2tables
poonscapers
2tables
poonschoppedc hi
ves

Di
recti
ons:
1.Heatthewi
nei
nal
arges
kil
l
etov
ermedi
um heat
.Addt
hes
ole,
dri
zzl
ewi
th
t
heoi
l
,ands
eas
onwi
th¼t
eas
poons
altand⅛t
eas
poonpepper
.
2.Spr
ink
let
hec
aper
sov
ert
het
opandc
ook
,cov
ered,
unt
ilj
ustc
ook
ed
t
hrough,
opaque,
andbegi
nni
ngt
oflak
e,about4mi
nut
es.
3.Spr
ink
lewi
tht
hec
hiv
es.
Div
ideamongpl
ates
,spooni
ngt
hewi
ne-
and-
c
apers
auc
eov
ert
het
op.
www.
DefineYour
Y.c
om
F
IS
HAN
DSE
AFO
OD 24

Low-
Car
bPar
mes
anShr
imp6
I
ngr
edi
ent
s:
14shrimp, medi um (26to30perpoundc
ount
,peel
edandde-
vei
ned)
1tbspex travirgi
nol i
veoil
1/
2c l
ov egarli
c ,minced
2dashesl i
tes alt
1/
4ts pc r
eoles easoning
2dashesf reshgr oundpepper
1/
8c upPank obr eadcrumbs
1tbsps hreddedpar mesanchees
e
1squirtbutterflav oredcooki
ngspray

Di
rec
tions
:
PREPTI
MEDOESNOTCOUNT30MINUTESOFMARINADENORPEEL
INGOF
SHRI
MP.Youmayus
eei
therf
res
hort
hawedpr
e-peel
edshr
imp.

Putshr
imp,gar
li
c,ol
i
veoi
l,
sal
t,pepper,
andc r
eoles
easoni
ngint
oazipl
oc
baggi
e.Gent
lyfli
pbaginal
ldi
recti
onsunti
lshri
mpiswellc
oat
ed.Pl
acei
n
ref
ri
gerat
orf
or30minut
esto1hour .

1.Pr
eheatov
ent
o475degr
ees
.
2.Addbr
eadc
rumbs
andpar
mes
ant
obaggi
eandgent
lyt
urnt
ocoat
.
3.Ar
ranges
hri
mpi
nsi
ngl
elay
eri
nungr
eas
ed8x
8bak
ingpans
othatt
hey
're
nott
ouc
hing.
Spr
ayqui
ckl
ywi
thbut
terflav
oredc
ook
ings
pray
.
4.Br
oil
forappr
oxi
mat
ely10mi
nut
esunt
ildone.
Ser
vei
mmedi
atel
y.Gar
nis
h
wi
thl
emonwedgesi
fdes
ired.
(Lemonnoti
ncl
udedi
nnut
ri
ti
onal
inf
o.)

Gr
ill
edMedi
ter
raneanAhiTuna6
45ozUnc
ook
edF
res
horF
roz
en(t
hawed)Ahi
TunaSt
eak
s1i
ncht
hic
k
I
ngr
edi
ent
s:
1tbs
pEx t
raVi rgi
nOliv
eOi l
1/2t
spSalt-Kos her
LemonJui
c efrom 1wedgeoflemon1/2ts
p
1/4t
spCrac k
edbl ackpepperf
res
hlygr
ound
1/2t
spfinelyc hoppedoreganoor1/4t
spdri
ed

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om
F
IS
HAN
DSE
AFO
OD 25

1/
4t s
pr edpepperflakesordashcrus
heddr
ied
1tspfinelychoppedbasil
or1/4ts
pdr i
ed
Garl
ic,
1c l
ovemincedfine

Di
rec
tions
:
1.Pr
eheatOut
sideGr
il
lonMedi
um Hi
ghs
ett
ingwheny
ous
tar
tyourpr
ep.
Or
s
tar
tyourc
har
coal
gri
l
labout30mi
nut
esbef
orey
oupl
ant
ogr
il
ltuna.
2.Patt
unas
teak
swi
thpapert
owel
stor
emov
eex
ces
smoi
stur
ethenpl
acei
n
as
hal
l
owdi
sh.
3.Mi
xal
lspi
ceswi
thoi
landl
emonj
uic
einas
mal
lbowl
wit
haf
orkorwi
sk.
All
owt or
es tforatl
east5minut
estobl
endtoget
her.
Brushmixtureonbot hsi
desofTunast
eak
sandallowst
eak
stor
estf
or
another5mi nutes.
4.Gr
il
lst
eak
sonhotgr
il
l2-
5mi
nut
esoneac
hsi
det
oat
tai
ndes
ireddonenes
s.
Forwelldonetheres
houldsti
l
lbesomepinknes
stothecenter
.Most
pref
erbarelywarmredcenter
s.Bebrav
e,youwil
lbesur
pris
edatthe
flavorf
ulmoi s
tnes
sandun-fishynes
softhi
sTuna!

NumberofSer
vings
:4

Low-CarbBangBangShr
impw/
Asi
anSl
aw(
Glut
en
Free)
12

I
ngr
edi
ent
s:
Fort
hes
law:
6cupsshreddedNapac abbage
1/
2c upchoppedscal
li
ons
1/
4c upchoppedci
lantr
o
1/
4c upsl
icedors
li
veredr adi
shes
Forthes auce:
cupmay onnai s
e
1Tbspc hoppedr oastedredpepper s
1.5TbspSri
rachahots auce(mypr efer
ence)
2Tbspgr anulatedsugarsubstit
ute(myprefer
ence)
2Tbspuns weet enedricewinev i
negar(mypref
erenc
e)
1tspfis hsauce( mypr ef
erence)
1/4tspgarli
cpowder
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F
IS
HAN
DSE
AFO
OD 26

Fort
heShr imp:
1egg
1tspSrir
ac hahots auc
e
1l
bex tr
al argeshrimp,peeledandde-
vei
ned,
thawed
1/
2c upc oc onutflour
1/
2t spsalt
1/
4t spcay ennepepper
1/
2t spgroundgi nger(dri
ed)
1/
4t spgar l
icpowder
Avocado( orother)oi
lforfr
y i
ng

Di
rec
tions
:
Forthebestresul
tsyouwanttoprepar
ey ours
lawandsauc
efirs
t-t
henyour
shri
mpi sst
il
lcr
ispyandhot,whi
chmak esanicecont
ras
twheny
ouser
veit
wit
ht hecol
ds l
awands auc
e.
FortheSlaw:
Eit
heruseapre-baggedmixandjusttos
ss omecil
antroandscal
li
onsont
her
e
foranAsi
anflair-orc ombineal
loft
helis
tedingr
edientsandarr
angeona
lar
geplat
eorplatter
.Chil
l
.
FortheSauce:
Combineall
ofthei
ngredient
sinthesmal
lcupofamagi
cbul
l
etorbl
ender
.
Blendunt
ils
mooth.Chil
lunti
lreadyt
oser
ve.
FortheShr i
mp:
BeattheeggandSr i
rac hatogetheri nas mal lbowl .I
nanothers mal lbowl ,
combinet hec oconutflour ,salt
,cayenne, ginger,andgar l
icpowderands tir
.
Rinsethes hri
mpandpatdr y.Addt hes hrimpt ot heeggmi x
tureandt hent oss
tocoatinthes eas onedc oconutflour .Heatoi l(
about2i nchesdeep)i naheav y
dutymedi um s i
zedpanunt i
litsi
zzleswheny oufli cka(TINY)dr opofwat erinto
it
.Toc onserveoil,don'tus eahugepan-ev enifitmeansy ouhav et oc ookt he
shrimpins mal l
erbat chesofabout5atat ime. Cookt hecoat edshr impunt il
goldenbrownandfir m -ifyouroi l
ishotthi sshoul donlytake2mi nut esors o.
Remov etoapapert owel li
nedpl ateuntilallofthes hri
mpar ecook ed.
Arrangethehots hrimpont hec oldslawanddr i
zzlewit
ht hes auce. Ser v
e
immedi at
ely.
Not
es:
Approxi
matenutr
it
ioninf
ormati
onperser
ving:
1.
5cupss l
aw,2Tbspsauce,
5-6shr
imp:
363c al
ori
es,
26gf
at,
6gnetc
arbs
,22g
prot
ein
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Y.c
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 C
HIC
KENR
ECI
PE
S 27

Low-
Car
bBl
ackenedChi
ckenAl
fredoBake6
I
ngr
edi
ent
s:
3bonel es
ss ki
nlesschi
c kenbreasts
Mont realSeas oning
1TBLc ookingoil
Onec upy ell
ows quash, c
ubed
Onemedi um sweetoni on,dic
ed
Onec upc auli
flower
Saltandpepper
Onej aralfredos auce(suggested:
TraderJ
oe'
s)
1/4c upgr atedpar mesanc heese
1/8c upbr eadc rumbs

Di
recti
ons:
1.Heatovent
o350degr
eesands
praya13x
9panwi
thc
ook
ings
pray
.
2.Spr
ink
let
hec
hic
kenbr
eas
tswi
tht
heMont
real
seas
oni
ngandc
ooki
na
s
kil
l
etc
oat
edwi
thc
ook
ings
prayunt
ildone.
Setas
ide.
3.Pl
acec
hoppedc
aul
i
floweri
nmi
crowav
abl
edi
sh,
add2TBLwat
er,
cov
er
wi
thpl
ast
icwr
apandc
ookf
or4mi
nut
esonhi
gh.
4.I
nthes
ames
kil
l
etaddc
ook
ingoi
lands
aut
eoni
onsunt
ilc
lear
.Adds
quas
h
ands
aut
eunt
ils
oft
.Sal
tandpeppert
otas
te.
5.Cutc
ool
edc
hic
keni
ntoc
ubesandaddt
ocas
ser
oledi
shwi
tht
he
v
eget
abl
es.
Poural
fr
edos
auc
eov
eral
l
.Topwi
thc
hees
eandbr
eadc
rumbs
.
6.Bakef
or20mi
nut
es,
thenbr
oil
onl
owf
or10mi
nut
esunt
ilt
opi
sbr
own.

NumberofSer
vings
:8

Gr
ill
edChi
ckenSouvl
akiw/
Yogur
tSauc
e12
I
ngr
edi
ent
s:
Fort
hec
hic
ken:
1l
bchi
ckenbr
eas
tcuti
ntos
tri
ps

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Y.c
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C
HIC
KENR
ECI
PE
S 28

3Tbspol iveoil
3Tbspl emonj ui
ce
1Tbspr edwi nev inegar
1Tbspf res horegano,chopped(
or1t
spdr
ied)
4cl
ov esgar li
c,minced
2tspk oshers alt
1/
4t s
pgr oundbl ackpepper
1/
2t s
pdr iedthyme

Fort
heyogur
tsauc
e:
3/
4c upGr eekyogurt
1tsplemonj uic
e
1tspmi ncedgarli
c
1tspfreshoregano,chopped
1/
2t spkoshersalt
1/
2t spgranulat
eds ugars
ubsti
tut
e(y
ourc
hoi
ce)

Di
rec
tions
:
Tomaket
hec
hic
ken:
Combi net heoliveoil
,l
emonjuice,
redwi nevi
negar ,
oregano,gar l
i
c, sal
t,
pepper ,anddr i
edt hymeinashall
ow, non-
react
ivedish.Addy ourc hick
en
str
ipstot hemar inadeandmixtoc oatwell
.Coverandmar i
nateint he
ref
r i
geratorfor2hour sormore.Remov ethechic
k enfrom themar inadeand
threadont os k
ewer s(i
fusi
ng.
)Preheatthegri
ll
andgr il
lthechickenf orabout
2mi nutespers ideoruntil
cookedthrough.Thi
ckerpiecesmayt ak elonger.

Tomaket
heyogur
tsauc
e:
Combineal
loft
heyogurtsauc
eingredi
ent
sandst
irwel
l.Tast
eandadj
ust
seas
oningt
oyourpref
erence.
Servewit
hthewar
m gri
ll
edc hi
cken.

Not
es:
Appr
oxi
mat
enut
ri
ti
oni
nfor
mat
ionpers
erv
ing:
2skewersofc
hic
ken:157cal
ori
es,
5gfat
,.5gnetcar
bs,26gprotei
n
2Tables
poonsofyogur
tsauc
e:35cal
ori
es,2gfat
,2gnetcar
bs ,
1gprot
ein

www.
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Y.c
om
C
HIC
KENR
ECI
PE
S 29

Chi
ckenAvoc
adoBur
ger
s2

I
ngr
edi
ent
s:
1poundgr oundchi
cken
1largeri
peavocado–cuti
ntoc
hunk
s
1choppedc l
oveofgarl
i
c
Saltandpeppertot
aste
Otherseasoni
ngstotas
te

Di
rec
tions
:
Tossthechunk
sofav ocadoandgarl
i
ctogether
.Blendmixt
urei
ntogr
ound
chi
ckenbeingcaref
ulnottomushtheavocado.Formint
o4-5pat
ti
esandgr
il
l
unt
ilwell
done(temp. 165)
NumberofSer
vings
:4

Pol
ynes
ianChi
cken1
I
ngr
edi
ent
s:
2poundsbonelessc hi
ck enbreast
s
4ouncesfat-
fr
eer edRus si
andr ess
ingorF
renc
hdr
ess
ing
1/
2cups ugar-
freeapri
c otpreserv
es
1smallenvel
opeofoni ons oupmi x

Di
rect
ions:
1.Pr
eheatt
heov
enat350degr
eesF
.
2.Was
hthec
hic
kenandc
uti
nto2”pi
eces
,andpl
acet
hepi
ecesi
nas
mal
l
cass
eroledi
sh.Mixt
heremaini
ngingredi
ent
sandpour1/2ofthesauc
e
overthechi
cken.
Coverandbakefor45minutes.
Sti
rint
heremaini
ng
sauceandbakeuncover
edanother20minutes.
3.Heatol
i
veoi
li
nsk
il
letov
ermedi
um heat
.Tos
schi
ckenandv
eggi
esi
nto
s
kil
l
et.
4.Seas
onwi
thwhat
evers
oundsgoodt
oyou–s
wit
chi
tupev
eryt
imet
okeep
t
hingsi
nter
est
ing.
Trys
queez
ingal
emonorl
i
meont
oit
!

Nut
rit
ionalFac
ts:(
PerSer
ving)
Cal
ori
es:151.
0
Tot
alFat
:1.0g

www.
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C
HIC
KENR
ECI
PE
S 30

Choles t
erol:65.0mg
Sodium: 605. 7mg
TotalCarbs: 1.0g
DietaryFiber:0.4g
Protein:23.3g
Servings:8

Gr
eekYogur
tChi
ckenSal
ad2
I
ngr
edi
ent
s:
2l
argeboneless,
s k
inl
essc
hic
kenbr
eas
t,poac
hed
1/
4cupGreeky ogurt
1/
3cupceler
y ,
diced
1/
3cupapple,diced
1/
3cupgrapes,halved
1/
4cupsli
veredalmonds

Di
rec
tions:
1.Di
cepoachedc
hic
kenbr
eas
tsandpl
acei
nal
argebowl
.Mi
xingr
eek
y
ogur
tunt
ilal
lthec
hic
keni
scoat
edev
enl
y.
2.Addc
eler
y,appl
e,gr
apes
,andal
mondst
othebowl
andmi
xin
3.Enj
oyi
mmedi
atel
y;s
tor
eremai
ningc
hic
kens
aladi
nfr
idge

Qui
noaChi
ckenChi
li
2

I
ngr
edi
ent
s:
2t
ablespoonsol i
veoil
1l
argeredoni on, di
ced
3c
arrots,diced
5s
talkscelery,diced
2c
upsbut ternuts quash,
diced
8c
upsc hickenbr oth
2l
argechickenbr eastsonthebonewi
ths
kin
3c
answhi tebeans( c
annell
ini
)
3c
upsc ook edqui noa
3t
ablespoonsc umin
1t
easpoonr edpepperflak es

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C
HIC
KENR
ECI
PE
S 31

Koshersal
ttotast
e
Ci
lantr
o,avocado,r
edc
hil
iandl
i
met
ogar
nis
h

Di
rect
ions:
1.I
nalargepot
,addt
heol
i
veoi
lov
ermedi
um hi
ghheat
.Addt
heoni
onsand
s
prink
let
hem wit
hkoshersal
t.Sweattheoni
ons,
sti
rr
ingof
tenf
orabout5
minut
esorunt
ilt
heyaretr
ansl
uc entandsof
t.
2.Addt
hec
arr
ots
,cel
eryandbut
ter
nuts
quas
h.St
iri
ntot
heoni
onsandoi
l
andc
ookanot
her5mi
nut
es,
sti
rr
ingof
ten.
3.Addt
hec
hic
kenbr
othandt
het
woc
hic
kenbr
eas
tsandputal
i
dont
hepot
.
Tur
ntheheatt
olowands
immerabout30mi
nut
es.
4.Af
ter30mi
nut
es,
remov
ethec
hic
kenbr
eas
tsf
rom t
hepotands
etas
ide.
Shr
edt
hec
hic
kenofft
hebone,
anddi
scar
doft
hebonesands
kin.
5.Addt
hec
hic
kenbac
ktot
hepot
,al
ongwi
tht
hebeansandt
hequi
noa.
Add
theCumin,r
edpepperflak
esandkos hers
altt
otas
te.
Ser
vehotand
garni
shwit
hc i
l
ant
roandli
meifdes
ired.

NumberofSer
vings
:12

Chi
cken&Avoc
adoSal
adw/Li
me&Ci
lant
ro2
I
ngr
edi
ent
s:
2cupsc ook edc hi
ck en,shreddedi ntolar
gepieces
2medi um av ocados ,diced
1T+1Tf r
es hsqueez edl imejuic
e
sal
t,t
ot aste(Ididn'tuset oomuc hs altbecaus
ey oucanal
waysaddmoreat
thetable.)
1/4cupt hi
nl ysl
icedgr eenonion
1/2cupfinel yc hoppedf r eshci
lantro(orchopitmorecoar
sel
yifyoupr
efer
)
2Tmay owi tholiveoil

Di
rect
ions:
1.Shr
edthechi
ckenapar
tunt
ily
ouhav
e2c
upsofc
hic
kens
hreddedi
nto
fai
rl
ylargechunks.
  
Dic
etheavocadosint
omedium-s
izedpieces
;mixwith
1Toft heli
mejuice,
andseas
onav ocadowit
hsal
ttot
as t
e. 
Thinl
ysl
icet
he
greenonionandfinelychopthec
ilantr
o. 
Mixmayoand1Tl imejui
ceto
mak ethedressi
ng.

www.
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Y.c
om
C
HIC
KENR
ECI
PE
S 32

2.Putt
hec
hic
keni
ntoabowl
lar
geenought
ohol
dal
lthes
aladi
ngr
edi
ent
s. 
Addthesl
ic
edgr
eenonionsanddress
ingandt
ossunt
ilall
thechi
ckeni
s
coat
edwit
hdres
sing.
 Addtheavoc
adoandanyli
mejui
c eint
hebottom of
thebowl
andgentl
ycombinewit
hthechic
ken.
 
3.Thenaddt
hec
hoppedc
il
ant
roandgent
lymi
xint
othes
alad,
jus
tunt
ili
tis
bar
elyc
ombi
ned.
4.Ser
ver
ightawayorc
hil
lforawhi
l
ebef
ores
erv
ing.
 
Thi
scoul
dbes
erv
ed
i
nsi
depit
abreadors
andwi
chbr
ead,
ori
nsi
dec
ris
plet
tuc
ecups
,orj
usteat
i
tasasal
ad.
 

Begi
nner
’sI
ndi
anCur
ry1
I
ngr
edi
ent
s:
1/
2t easpoonmus tardseeds ,c
rushed
1/
4t easpooncumins eeds, c
rushed
1cupc anneddicedtomat o,drained
1tablespoonvegetableoil
1/
4t easpoongroundt urmer i
c
1/
4t easpoongroundr edc hi
li
1/
4t easpoonsalt
1pound( about13/ 4cups)cubedc ookedc
hic
kenbr
eas
t
3/
4c upl i
ghtc
oconutmi lk

Di
rec
tions
:
Heatalargesk i
l
letovermedi um heat .
Addt hemus t
ardandc umi nseeds.
Cook2mi nutesorunt ils
eedsar efragrant,s
tirri
ngfrequentl
y.Combi nethe
tomatoandoi li
nas mal lbowl;addt otheseeds .Cook1mi nute,sti
rri
ng
const
antly.
Stiri
nt heturmer i
c,redchili
,ands al
t.Cook,sti
rri
ngforanother
minute.Addc hi
ckenandc ookfor1mi nut
e.St i
rincoconutmi l
k;cover.Si
mmer
overl
owheat10mi nutesorunt il
chickeniscook edthrough.Serv
ehot ,
spoonedov erwar m basmatiri
c e.

Nut
rit
ionalFac
ts:
Calori
es :219
Fat:12g
Choles t
erol:
71mg
Protei
n: 24g
Carbohy drate:
4g
Fi
ber :1g

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Y.c
om
C
HIC
KENR
ECI
PE
S 33

Sodi
um: 145mg
Cal
cium:18mg
Serv
ings
: 4

Ci
lant
roChi
cken2
I
ngr
edi
ent
s:
1l
bofc hick
enbr east
Oli
veoil
Bunchofc i
lant
ro
Pi
nchofs alt
1/
2t easpoonofpepper
1/
2t easpoonofgar l
i
cpowder
1/
2t easpoonofr edpepperflak
es

Di
rec
tions
:
I
nabl endercombine–c i
lant
ro,salt
,pepper,gar
li
cpowder,r
edpepperflakes
,
andabout1/3c upofoli
veoil.
Placec hi
ckenandcil
antr
omarinadei
nZipl
oc
bag.
Letc hi
ckenmarinateforatleast1hourbeforecooki
ng.

LemonBakedChi
cken1
I
ngr
edi
ent
s:
4l
emons
4ski
nles
sbonel
essc
hic
kenbr
eas
ts
2Tbsbutter
1/
2cflour
1/
2t s
ppepper
1tspsal
t

Di
rec
tions
:
Squeeze1/2cjui
cefr
om lemons,mar i
natechi
ckeninjuic
eandr efr
iger
ate,at
l
eastanhourandupt o12hour s.Heatovento350andbut t
eraroasti
ngpan.
Meltbutt
er,t
hencombi neflour,
saltandpepper.Rollc
hickeninflourmi xand
seti
nroasti
ngpan.Drizzl
ewit
hmel tedbutt
erandc ookinpre-heat
edov en
unti
lwell
browned,50-55min.

Nut
rit
ionalFac
ts:
Canc
utCar
b/s
altbys
ubs
tit
uti
ngSmar
tBal
anc
eLi
ghti
nst
eadofbut
ter
,and

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Y.c
om
C
HIC
KENR
ECI
PE
S 34

Mr s
. Dashf
orsal
t.
Cal.534
Protein50g
Sodium 695g
Carb10g
Servings
:4

Gi
ngerChi
ckenWont
ons(
Low Car
b)4

I
ngr
edi
ent
s:
1l
bgr oundc hicken
1l
ar geegg
1teas poongr oundginger
3gar l
iccloves,minced
1/
4c upgr eenonion,finel
ychopped
1/
4t easpoonal l
spice
1/
8t eas poonc i
nnamon
1/
8t eas poonc ayennepepper
1teas poons alt
1teas poonpepper
oi
l(f
orf rying)

Di
rect
ions:
1.I
nlargebowl
combi
nec
hic
ken,
egg,
greenoni
onands
pic
es.
2.Heatoi
lto375degr
ees
.
3.Car
eful
l
yputheapi
ngt
eas
poonsofmi
xtur
einhotoi
l
.
4.Cook8-
10atat
imeunt
ilgol
denbr
ownandj
uic
esar
enol
ongerpi
nk.
5.Dr
ainonpapert
owel
s.
6.Ser
vewi
thChi
nes
ehotmus
tar
dorgi
nger
eds
oys
auc
e.

Chi
ckenandVeget
abl
eBake2
I
ngr
edi
ent
s:
2l
argezucc
hini
1headcaul
iflower
1pi
ntcherr
ytomatoes
1medium yel
lowoni
on
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Y.c
om
C
HIC
KENR
ECI
PE
S 35

2cupss l
icedmus hrooms
4chickenbr easts
4ozc heddarc hees e
4ozmoz zarell
ac heese
2ozpar mes anc heese
1pinttomat os auce
Ol
iveoil
1/
8c upc hic
k enbr oth

Di
recti
ons:
1.Cutzuc
chi
niandc
aul
i
floweri
nsmal
lchunk
sandc
utc
her
ryt
omat
oesi
n
half
.Pl
aceonparchmentli
nedbak
ingsheet
,dri
zzl
ewithol
iv
eoi
l,andbake
at400for30-
35minutesst
ir
ri
nghalfwayt
hrough.Af
terr
emovi
ngfrom t
he
oven,r
educeheatto350.
2.Whi
l
eveget
abl
esar
eroas
ting,
heat1t
bls
.ofol
i
veoi
li
nas
kil
l
etov
er
medium hi
ghheat
.Oncehotreduc
eheattolowandaddthi
nlys
li
ced
oni
ons.Cookunt
ilc
aramel
i
zed,10-
15minutes.
Removefr
om heatands
et
asi
de.
3.I
nthes
ames
kil
l
etasy
ouc
ook
edt
heoni
ons
,add2t
bls
.ofol
i
veoi
land
heatatmedium hi
ghheat.
Oncehot
,addt
hecubedchi
ckenbr
east
sand
cookunti
lcook
edthroughandbr
ownedonal
lsi
des.
Remov ef
rom heat
andsetasi
de.
4.I
nthes
amepanasy
ouc
ook
edt
heoni
onsandc
hic
kenpl
ace1t
bls
.ofol
i
ve
oi
landplacesl
ic
edmus hroomsandt hechoppedbel
lpeppers
.Tossi
noi
l
andcookforabout1-2minut
esthenaddal i
tt
lebi
tofchic
kenbrot
hto
degl
azethepan,Iusedabout1/
8c up.Thi
siswher
ealltheflav
orcomes
out.
5.Tur
noffheatandaddbr
ownedc
hic
kenandr
oas
tedv
eggi
est
othepan
wi
tht
hebel
lpepperandmus
hrooms
.St
irunt
ilwel
lcombi
ned.
6.Ti
mef
oras
sembl
y!Pl
ace1/
3ofv
eggi
eandc
hic
kenmi
xtur
eonbot
tom of9
x13inchgreasedbak i
ngdish,nexttopwit
ha1/3ofyourf
avori
tet
omato
andthentopwi t
hc heddarcheese.Cont
inuet
hisl
ayeri
ngproc
ess,
butt
he
sec
ondl ay
ersputt hemozzarell
acheeseandonthetoppl
acethe
Parmesanandc arameli
zedonions.
7.Bakeat350f
or20-
25mi
nut
esunt
ilc
hees
eismel
tedandt
opi
sgol
den.
8.Removef
rom ov
en,
letc
ool
,andenj
oy!
NumberofSer
vings
:4

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om
C
HIC
KENR
ECI
PE
S 36

Ros
emar
yandOl
iveOi
lSl
ow CookerChi
cken6
I
ngr
edi
ent
s:
8clovesgar li
c,sl
ic
ed
1Tbspdr iedr osemary,c
rumbledbet
weeny
ourfinger
s
1/2ts
pk os hers al
t
1/2ts
pbl ac kpepper
3TbspEx traVi r
ginOli
veOil
3Tbspwhi tewine
2Tbspwat er
2lbsskinles s,boneles
schic
kenbreas
ts
cooki
ngs pr ay

Di
rec
tions
:
Sprays l
owcookerwiththecooki
ngspray.Mixal
lingr
edi
entsexc
eptthe
chic
k enint
hes l
owc ooker
.Mixwell
.Addt hechi
ckenonepiec
eatatime,
mak ingsur
etoturneachpiecetocover.
Cookonl owforei
ghthour
sorhigh
forfourhours
.Mak esapproxi
matel
y8s ervi
ngsof4ozeach.

Thi
sgoesgr
eatwit
hric
eorcous
cousandyourf
avor
it
esteamedv
eget
abl
es.
Lef
tov
ersar
egreatf
orapas
tadishors
aladt
henextday
.

B
EEF
REC
IP
ES

Ter
iyakiKabobs
1

I
ngr
edi
ent
s:
1/
3C. soys auce
2T.vegetableoil
1T.browns ugar
1garl
icclove,mi nced
1tsp.groundgi nger
1tsp.seasoneds al
t

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Y.c
om
B
EEF
REC
IP
ES 37

11/2lb.
bonelesss i
rl
oinst
eak,
cuti
nto11/4−inchcubes
12wholemus hrooms
1lar
gegreenpepper ,cuti
nto11/
2−i
nchpi
eces
1lar
geonion,cutintowedges
12cherr
ytomat oes

Di
rec
tions
:
I
nabowl ,c
ombi nes oysauc e,oil
, br owns ugar,garli
c,gi
ngerands alt
;mixwell
.
Pourhalfofthemar inadei ntoal ar geresealabl
epl asti
cbagors hall
owglass
contai
ner;addbeefandt urnt oc oat .Sealorcov er;r
efri
ger atefor4t o8hours,
tur
ningoc c
as ionall
y.Cov erandr efrigerat
er emai ni
ngmar inade. Drai
nmeat ;
dis
cardmar inade. Onmet alors oak edbamboos kewers,alternatemeat ,
mus hrooms, greenpepper ,onionandc herrytomat oes;l
eav i
ng1/ 4inch
betweeneac h. Gril
l
,unc overed, ov ermedi um heatf or3mi nutesoneac hs i
de.
Bastewithres ervedmar inade. Cont i
nuetur ni
ngandbas tingf or8t o10
minutesorunt i
lmeati scook edt hor oughly.

Nut
rit
ionalFac
ts:
244c
alories
690mgs odium
77mgc holest
erol
10gm carbohydrat
e
29gm protei
n
10gm fat
NumberofSer
vings
:6

Low-
Car
bPepper
oniPi
zzaMeat
bal
ls(
Glut
enFr
ee)
12

I
ngr
edi
ent
s:
Fort
hemeat
bal
ls:
1l
b.groundbeef(80/ 20)
1egg
1/
3cupal mondflour
1/
2cups hreddedrawz ucc
hini
1/
4cuppepper oni
,c hopped
1/
3cuppar mesanc hees e,
grat
ed
1/
2tspgarli
cpowder

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om
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EEF
REC
IP
ES 38

1/
2tsponionpowder
1/
4tspkoshersal
t
1/
8tspgroundblackpepper
2Tbs
poliveoil
forfry
ing

Tos
erve:
1cupEas
yKetoMar i
naraSauce
1/
2cupshreddedwholemilkmozz
arel
l
a
15sl
ic
espepperoni

Di
rec
tions
:
Tomaket
hemeat
bal
ls:
Combineall
ofthemeatballi
ngredi
ent
s(excepttheoli
veoil
)i
namedi um bowl
andmixthoroughl
y.For
mi nto15meatbal
ls
. Heattheoil
inanonst
ickpanand
fr
ythemeatball
sunti
lgoldenbrown-about3mi nutespersi
de.
Remov eand
plac
eonapapert owell
inedplat
e.

Tos
erve:
Placethemeat bal
lsi
nanov enproofdish.Spoonthes auceevenl
yovereach
meat bal
l.Topwithshreddedmozzarel
lac hees
e,andas li
ceofpepperoni
.Bake
for10mi nutesat375degrees,
orsetundert hebroi
lerfor2-3mi nut
esunti
l
thecheesei smelt
edandt hepepperoniisgett
ingcr
isp.Serv
ehot.

Not
es:
Approxnut
ri
ti
oni
nfopers
erv
ing:
380c
alor
ies
,28gf
at,
3gnetc
arbs
,27g
prot
ein

Pepper
cor
nSt
eaks
7

I
ngr
edi
ent
s:
5tspWholePeppercorns
4Rib-
eyeSteaks,6oz.eac
h
3TbspVegetableOil
3tspButt
er
2TbspChoppedGr eenOni on
1/2cupDryWhi t
eWi neorChick
enBr
oth
1/2cupWhippingCream

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B
EEF
REC
IP
ES 39

Di
rec
tions
:
1.Cr
ushpepper
cor
nsw/
amal
l
etorheav
ysauc
epan.
Pres
scr
ushed
pepper
cor
nsevenlyoverboths
idesofeachs
teak
.Heatoi
li
nal
arges
kil
l
et
overmed-
highheatunti
lal
mostsmoking.
2.Adds
teak
stos
kil
l
et.
Cookf
or3mi
n.pers
idef
ormed.
Remov
est
eak
stoa
servi
ngpl
att
er;k
eepwarm.
Drai
nfatf
rom s
kil
l
et.
Add2t
spbut
terand
greenoni
onstoski
l
let
.
3.Saut
egr
eenoni
onsov
ermed.
heatunt
ilt
ender
,about4mi
n.Addbr
oth.
Si
mmerov erl
owheat
,st
ir
ri
ngf
requent
ly,
forabout5mi
n.orunt
ill
i
qui
dis
absor
bed.
4.St
irwhi
ppi
ngc
ream i
ntos
kil
l
et.
Simmer
,st
ir
ri
ngc
ont
inual
l
y,w/
awi
rewhi
sk
f
or1min.Addremai
ningbutt
er,
whi
skunt
ilmel
ted.
Pours
auc
eov
er
s
teak
s.Ser
veimmedi
at el
y.

Meat
loaf
1

I
ngr
edi
ent
s:
1poundgr ounds k i
nlessturk
eybreas
t
1poundl eangr oundbeef
1/2medi um oni on, mi nced
1clovegar l
ic
, mi nced
3tables
poonmi nc edf reshpars
ley
1egg
1/4cuplow- fat(1%)mi lk
1teaspoondr ymus tard
1/4teaspoons alt
1/4teaspoongr oundwhi t
epepper
1/8teaspoonnut meg
2sli
cesbr ead,lightlytoas t
ed
andmadei ntoc oar sec rumbs
2tables
poonsk etchup
2tables
poonswat er

Di
rec
tions
:
Preheatt
heov ento350degreesF
.Inalar
gebowl ,
combinethemeatswith
yourhandsoral ar
gefork.
Blendi
ntheonion,gar
li
c,andparsl
ey;s
etas
ide.I
n
amedi um bowl,
whisktheeggunt
ilf
rot
hy,about1mi nut
e.Addthemil
k,

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Y.c
om
B
EEF
REC
IP
ES 40

must
ard,s
alt,
pepper ,andnut megandwhi sktoblend.Addt hebreadcrumbs
andl
etst
andf or5mi nutes.Addtheeggmi xturetothemeatmi xtureand
bl
endwell
,about1mi nute.Spr
eadev enl
yintoa9x 5-
inc
hl oafpan.I
nas mal
l
bowl
,combinethek etchupandwat erunti
lblended.Spreadont opofthe
meat
.Bakeunt i
lthemeati snolongerpink,about90mi nutes.

Nut
rit
ionalFac
ts:
Calories:139
Fat:2g
SaturatedF at:1g
Choles t
erol:36mg
Sodium 133mg
Carbohy drates8g
Fi
ber0. 5g
Protein20g
Servings:
6

Cur
riedBeefFaj
itas
4

I
ngr
edi
ent
s:
tabl
es poonc anolaoil
1⁄2l
bc ook edflanks t
eak sor1⁄
2lbcookedski
rts
teak,c
utint
ostr
ips
1⁄4onion, thi
nlysl
ic
ed
1⁄4yellowpepper ,t
hinlysli
ced
1⁄4cupwat er
1⁄2-
1t ablespoonsoys auce
1⁄2teas poonSplendas ugarsubst
it
ute(ory
ours weet
enerofc
hoice)
1⁄2teas pooncurrypowder
1⁄4teas pooncrushedr edpepperflakes

Di
recti
ons:
1.Heattheoi
li
naf
ryi
ngpan.
Sti
rint
hev
eget
abl
est
henf
ryf
or5mi
nut
es.
2.Addt
hebeefal
ongwi
tht
her
emai
ningi
ngr
edi
ent
s,s
immerunt
ilt
her
eisno
l
i
qui
dlef
t.
3.Spr
eads
ourc
ream ont
het
ort
il
las
hel
l
sthent
opwi
tht
hebeef
,veget
abl
es,
&c
hees
e.Enj
oy!

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Y.c
om
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EEF
REC
IP
ES 41

Low-
Car
bSpaghet
tiSquas
handMeat
bal
ls8

I
ngr
edi
ent
s:
2medi um-siz
edspaghett
isquash
oli
v eoi
l
salt&pepper
1c upmar i
naras
auce
1lbpreparedmeatbal
ls
1c upshreddedmozzarel
lachees
e

Di
rect
ions:
1.Pr
eheatovent
o400degr
ees
.Pi
erc
ethec
ent
eroft
hes
paghet
tis
quas
h
s
ev eralti
mesonal l
sideswi t
has mall
,sharpkni
fethenmi crowav efor3
minutes ,
flippingonc e. Cutspaghet t
isquashi
nhal flengthwis ewithavery
s
har pk ni
fe,thenr emov es eedswi t
has poon.Layhal vescuts ideupona
f
oil-
li
ned, non-stic
ks pr ay edbakingsheetthenbrus hwi thoi
l ands eas
on
l
iberall
ywi t
hs alt&pepper .Roastfor50-60minutes, orunti
l ak ni
fe
i
nsertedintot het hi
ck es tpartofthesquashmeet snor esi
stanc e.
Letcool
f
or10mi nutes .
2.Whi
l
esquas
hisr
oas
ting,
prepar
eandbak
emeat
bal
l
s.
3.Whens
quas
hisc
ool
enought
ohandl
e,s
crapefles
hev
erywhi
chwaywi
th
afor
ktol
oosenandfluffstr
ands.
Topwith4meat
bal
ls,
1/4cupsauc
e,and
1/
4cupshreddedmozz
arel
l
acheeseeac
h,t
henbr
oil
until
chees
eisgol
den
br
ownandbubbl y
.

P
ORKA
NDL
AMBR
ECI
PE
S

Car
ibbeanJ
erkPor
kRoas
t1

I
ngr
edi
ent
s:
3l
bspor
kloi
n,l
ean,bonel
ess
1t
bsponi
onflakes

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om
P
ORKA
NDL
AMBR
ECI
PE
S 42

1tbsponionpowder
2tspthyme
2tspsalt
1tspgroundalls
pice
1/
2t s
pgr oundnutmeg
1/
2t s
pgr oundcinnamon
2tspSplenda(oryoursweet
enerofc
hoi
ce)
1tspblackpepper
1tspcayennepepper

Di
rec
tions
:
Patroastdrywithpapertowel i
ng. Bl
ends easoningsandr ubev enlyoverpork
roast.
Placeinshall
owpanandr oastat350° F
-180°Cf or45-60mi nutes,
unti
l
i
nternaltemperatureregi
sters155º F
-75ºF.Remov efrom ov en,l
etrest10
minutes(temperaturewil
lriseabout5degr eesupon r es
ting).
Sli
ceands erv
e.
Wr aplef
toverswellandref
rigeratefortomor row’ssandwiches.

Nut
rit
ionalFac
ts:
396Calories 117mgChol es
terol
28gFat(65.5% cal
ori
esf
rom f
at) 626mgSodi um
31gProtein Exchanges:
0Gr ai
n(St
arc
h);
2gCarbohy drat
e 41/2L eanMeat;3Fat
.
1gDiet
ar yFiber
Ser
vings
:8

Por
kTender
loi
nw/
Bal
sami
cVi
negarReduc
tion1
I
ngr
edi
ent
s:
2TblOliveoil
1LbPor kTender loi
n(t
ri
m allout
sidef
at)
1Cupc hoppedy ell
owsweetonion
1Shal
lot
1/
2Cupc hoppedappl e
11/2Tbl finel
yc hoppedF RESHrosemary
1CupL owSodi um ChickenBroth
2TblBalsamicVinegar
1/
2tspf r
es hgroundblackpepper

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ORKA
NDL
AMBR
ECI
PE
S 43

Di
rec
tions
:
Preheatovent o450degr ees. Li
ghtlycoatabak ingpanwi thc ook i
ngs pr ay.
Us i
nglargeski
llet,heatt heol i
veoi l
.Addt het ender l
oinands prinkl
eal lov er
withblackpepper . Brownonal l
s i
des( t
akesabout3- 5Mi n.)Remov es ki
llet
from heatandpl ac ethet ender l
oinint hepr epar edbakingpan. Pl
ac ebak i
ng
pani nthepreheat edov enandr oastforabout15mi n.(Meatt hermomet er
shouldindic
ate160- 165degr ees.)I
ns ames k i
ll
ett hetender l
oinwasbr owned
i
naddt heonion, shallots,appleandr os emar y.Saut éovermedi um heatunt il
applesaresoft(about4mi n.)Gr aduallyst
irinc hickenbrothandbal sami c
vinegar(Opti
onal :addadas hofor egano, basilandpar sl
eyaswel l)bringup
theheatandboi lunt i
lsauc ereduc es(about6mi n)Toserve: placethe
tenderl
oinonl arges er v
ingpl att
erandpourt her educeds auc eov ertopoft he
tenderl
oinands erveatonc e.

Nut
rit
ionalFac
ts:
Calori
es215 Fi
ber1g
Cholest
erol75mg Tot
alfat8g
Protei
n25g Pot
assium 515mg
Sodium 93mg
Ser
vings
:4
Carbohydrate10g

Low Car
bAmi
shHam Cas
ser
ole4
I
ngr
edi
ent
s:
1lbham, cubed
1onion,c hopped( or6gr eenoni
ons ,s
li
c edi
ntor
ounds
)
6eggs
1lbc aul
iflower,separ at
edi nt
osmallflor et
s
2cupsc heddarc heese(8ounc es)or2c upsmonter
eyj
ackpepperc
hees
e,
shredded( 8ounc es)
16ounc esc ot
tagec heese,small
c ur
d

Di
rect
ions:
1.Combineal
li
ngr
edi
ent
sinal
argemi
xi
ngbowl
andt
hent
rans
fert
oa
gr
eas
ed9x13bak
ingdi
sh.
2.Bake,
unc
over
ed,
at350degr
eesFf
or35t
o40mi
nut
esorunt
ilt
hemi
xtur
e
i
ssetandbubbl
y.
3.Lets
tandf
or10mi
nut
esbef
ores
erv
ing.

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ORKA
NDL
AMBR
ECI
PE
S 44

Cr
ockpotCar
nit
as10

I
ngr
edi
ent
s:
21/2lbspor ks houlder
15ozt omat oes
5stal
k sgreenoni on
4clovesgarlic
3tbsps worches t
ershir
esauc
e
1/
2c upt acos easoning
Di
recti
ons:
1.Putal
li
ngredi
entsi
nthesl
owc ooker
.
2.Cookonlow6-12hours
,dependingont
heav
ail
abl
eti
me.
3.Ser
veast
acos
,onaMex
icans
aladorasas
tew.

Tar
ragonPor
kChopswi
thSpi
cyMus
tar
dSauc
e7
I
ngr
edi
ent
s:
2TbspEx t
raVirgi
nOliveOil
1/2bunchGr eenOnions,c
hopped
8ozMus hrooms ,c
hopped
2LargeBonelessButter
fly-c
utPor
kChops
1/2tspGarli
cPowder
1/3cupDijonMus t
ard
1TbspRedWi ne
11/2tspChipotl
eHotSauce
2tspTarr
agon

Di
rec
tions
:
Preheatovento400degr ees.Dr i
zzl
eoli
veoili
na9- inchcasti
rons k
ill
etor
shall
ow9x 9-i
nchbakingdish,andplaceinovenabout5mi nutes.Remov eand
placegreenonionsandmus hroomsi nski
l
letordish,andbak e,
unc overed,f
or
5mi nutes.
Remov efrom ovenandpl aceporkc hopsont opofvegetables.
Spri
nk l
ewithgarl
icpowder; bake,uncover
ed,for7mi nutes.Remov eandt ur
n
porkchopsov er;
bakeanaddi t
ional7minutes,uncovered.
Whileporkchopsarebaking,
insmall
dish,mixmustar
d,wi
neandchi
potle
sauce.Whenporkc hopsaredone,
cuteachporkchopinhal
fandsmother
withsauce.
Spri
nkletarr
agonevenl
yov erpor
kchopsandret
urntoovenfor2
minutes.

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AMBR
ECI
PE
S 45

J
apanes
eCr
ockpotLamb1
I
ngr
edi
ent
s:
2lbLamb
1/
4c ups oys auc e
1tbspHoney
2tbspVi negar
2tbspSher ry
2Garlicclove--c rushed
1/
4t spGi nger--gr ound
11/2c upsc hickens tock–opt
ional
21/2lbspor ks houl der
15ozt omat oes
5stal
k sgreenoni on
4clovesgar l
ic
3tbsps worches tershir
esauce
1/
2c upt acos eas oning

Di
rec
tions
:
Putal
li
ngr
edi
ent
sinc
roc
kpotandc
ookal
ldayonL
OW.
Syl
via’
scomme nts
:I c
onv ertedthisf
rom amar inate-
and-broil
recipethat
requir
edbet t
ermeat .Thiswor kedgreatonc heaps t
ewl amb;itactual
lytook
awayt hest
ronglambt aste.Idefat
tedthecrockpotjuic
es ,
thi
ckenedwi th
cornst
arch,andus editongr eenbeans .Thatwiththelambands omey el
low
ri
cemadeagr eatdinner .

Nut
rit
ionalFac
ts:
257Cal ori
es
19gF at(68.7% cal
oriesfrom fat)
15gPr otei
n
4gCar bohy drate
tr
aceDi etaryF i
ber
63mgChol esterol
968mgSodi um.
Exchanges :0Gr ai
n(Starch)
;
2LeanMeat ;
0Veget able;
21/2F at;0Ot herCar bohydrates.
Ser
vings
:8

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ECI
PE
S 46

Mor
occ
anGr
ill
edLambChopswi
thChar
moul
a12
I
ngr
edi
ent
s:
8lambloinchops
1tspoli
veoil
2TblRaselHanout
sal
t
Fort
heChar
moul
a
2Tblfreshmi nt
,roughlychopped
1/4cupfreshpar sl
ey,r
oughlychopped
2Tbllemonz est
3clovesgarl
ic,r
oughlychopped
1/2tspsmok edpapr i
ka(useregul
arify
oudon'
thav
esmok
ed)
1tspredpepperflak es
1/4cupoliv
eoi l
2Tbllemonj uic
e
sal
tandpeppert otast
e

Di
rec
tions
:
Rubthelambwi tholi
veoilandgenerouslycoatwi
thraselhanoutandsal
t.(
If
notusi
ngther aselhanout,seas
ongener ousl
ywiths
alt,
pepper ,
andali
tt
le
cumin.
)Preheatyourgri
ll
,thengril
labout2mi nut
espersideformedi
um rare.
Lett
hemeatr estafewmi nutesbeforeservi
ng.
Fort
heChar
moul
a:
1.Combi
neal
loft
heChar
moul
aingr
edi
ent
sinaf
oodpr
oces
sorormagi
c
bul
l
etandpulseunti
lapes
to-
li
kec
ons
ist
enc
y.Don'
tov
erbl
end-i
tshoul
dn'
t
becompl
etel
yli
quified.
2.Ser
vet
hel
ambc
hopswi
thagener
oushel
pingofChar
moul
aands
ome
f
res
hl emonz
est
.Per
fec
twi
thgr
il
ledas
par
agusandc
aul
i
flowerpur
eeon
t
heside.
Nut
rit
ionalFac
ts:
Appr
oxi
mat
enut
ri
ti
oni
nfor
mat
ionpers
erv
ing:
2l
ambc hops-392cal
ori
es,29gfat,
0gnetcarbs,31gpr
otei
n2Tbl
Char
moul
a
-127c
alori
es,14gf
at,
1.5gnetcarbs,0gpr
otein

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THE
RME
ATSA
NDME
ALS 47

SweetPot
atoNac
hos
2

I
ngr
edi
ent
s:
2s weetpot at
oes
Blackbeans
Corn
Sharpc heddarc heese
Tomat oes
Avoc ado
Nonf at,plainGreekyogur
t(i
npl
aceofs
ourc
ream)
Oliveoil
Gar l
icsalt(totas
te)
Opt i
onal :chic
ken

Di
rec
tions
:
Sli
ceupthes weetpotatoesandpl
aceonf oi
ledpan.
Drizz
leoli
veoi
landgarl
i
c
sal
toverpotatoes.Bakeat425degr
eesf or40minut
es.Topwithbl
ackbeans,
sharpcheddarc hees
e,andputbackintoovenfor5minutes
.Topwith
tomatoes,av
oc adoandgr eeky
ogurtandenjoy!

Mi
niEggpl
antPi
zzas
6

I
ngr
edi
ent
s:
1eggplant-3inchesi
ndiamet
er,peel
edandcuti
nto4hal
f-
inc
hthi
cks
li
ces
4teaspoonsoli
veoil
1/
2t easpoonsalt
1/
8t easpoongroundblac
kpepper
1/
4c uppas t
asauce
1/
2c ups hr
eddedpart-
ski
m mozzarel
l
achees
e
Di
rec
tions
:
Preheattheov enortoasterov ento425degreesF
. Brus
hbot hsidesofthe
eggplantwiththeoilands easonwiththesal
tandpepper .
Arrangeonabak i
ng
sheetandbak eunti
lbrownedandal mos tt
ender,
6t o8mi nutes,t
urningonce.
Spread1t ablespoonofpas tasauceoneacheggplantsl
ic
e.Topwi ththe
shreddedc heese.Bakeunt i
lthecheesemelts,
3to5mi nutes.Servehot.
NumberofSer
vings
:4

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ATSA
NDME
ALS 48

Zuc
chi
niLas
agna2
I
ngr
edi
ent
s:
1lbGr oundBeef( grassfedorl eanmeat )orgroundt ur
key
1cupGr eenBell Peppers, chopped
1cupOni on,chopped
1Zuc chini,
sli
cedt hinl
y
1boxofmus hrooms ,
sli
ced( mor eorles
st oyourli
king)
1(24oz )jarofmar i
naras auce-I useRao'sorTraderJoe'
s
1/2c .freshs hr
eddedPar mes anc heese(opti
onal)
1c. lowf atmoz zarel
lachees e( optional
)-canaddmor etohav
eac
hees
ier
recipe!
3clov esGar li
c,mi nced
SaltandPepper , totast
e

Di
rec
tions
:
1.Pr
eheatov
ent
o325degr
ees
.
2.Br
ownt
hegr
oundbeeforgr
oundt
urk
eyi
nal
argepotov
ermedi
um heat
,
s
tir
ri
ngf
requent
ly.
3.Addi
ngar
li
c,oni
onandgr
eenpepper
,andc
ont
inuet
osaut
éfor5mi
nut
es.
St
iri
nmar
inar
asauc
e.
4.Br
ings
auc
etoal
i
ghtboi
l
,thenr
emov
efr
om heat
.
5.Add1/
4c.
Par
mes
anc
hees
eands
tir
.Sett
her
estas
ide.
6.Pl
aceat
hinl
ayeroft
hes
auc
eint
hebak
ingdi
sh.
7.Layerz
ucc
hini
andmus
hroomsov
ers
auc
e,t
henmoz
zar
ell
achees
e.
8.Repeat
,al
ter
nat
ingl
ayer
ingofs
auc
e,t
henz
ucc
hini
andmus
hrooms
.
9.Fi
nis
hwi
thl
ayerofmoz
zar
ell
achees
eont
opands
pri
nkl
ewi
thr
emai
ning
Par
mes
anc
hees
e.
10.
Bak
elas
agnaat325°
Ffor15mi
nut
es,
cov
eredwi
thf
oil
.
11.
Aft
er15mi
nut
es,
remov
efoi
l
,inc
reas
etemper
atur
eto350°
F,andbak
efor
anaddi
ti
onal
15mi
nut
es.

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THE
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ATSA
NDME
ALS 49

Fet
aTur
keyBur
ger
2

I
ngr
edi
ent
s:
1lbleangr oundturk
ey(atleas
t90%)
1cup( 80g)OldFashi
onedOat s
2lar
geeggwhi t
es
10ozf rozenchoppedspinach
1/
2c upATHENOSc rumblesfeta

Di
rec
tions
:
Combi neal
lingr
edient
sintoalargemix
ingbowl
.Mixwit
hhands.For
minto8
patti
es.Gri
l
lunti
lcookedthrough!Ti
p:eatwi
thl
ett
uceasbunins
teadof
bread.
NumberofSer
vings
:8

Sout
hwes
ter
nTur
keyBur
ger
1

I
ngr
edi
ent
s:
10ozgroundt urk ey
1ozsil
kent ofu(2t ablespoons)
1/
2t s
pgr oundc umi n
1/
4t s
pgar licpowder
1tspcanol aoil(
ins praybottl
e)
1/
2medi um av oc ados, 6sl
ices
2tbspfatfrees ourc ream
4Lett
uce, greenl eaf ,
fresh,out
erl
eaf
,aboutt
hes
izeofabur
ger

Di
rec
tions
:
Preheatov ento350degr eesF .Combi net hegroundt urk
ey,tof
u,cumi n,and
garli
cinabowl andmi xwell
.For mintot wopat ti
es.Heatamedi um non-stick
skil
letovermedi um heat.Mis
tbot hsidesofeac hbur gerwithcanolaoils
pr ay.
Cooki nt heskil
let3-1/2minutes.Transfert oapre-heated350degr eeFov en
andbak efiv emi nutesorunti
l c
ook edt hrough.Letstandfiv eminutestoc ool
sli
ghtly.Placeeac hburgeronapi eceofl eaflet
tuce.Topeac hburgerwith
threes l
icesofav ocado,atabl
es poonofs ourcream andt heremainingsl
ices
ofleaflettuce.

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NDME
ALS 50

Nut
rit
ionalFac
ts:
Calori
es355. 9
TotalCar bs8. 4g
DietaryF i
ber2. 1g
Sugars1. 5g
TotalFat23. 7g
SaturatedF at5.3g
Uns at
ur atedF at18.4g
Potassium 551mg
Protein28. 9g
Sodium 204. 9mg
DietaryEx changes
3F at,
4Meat ,
1/ 4Vegetabl
e
Ser
vings
:2

Qui
noaTac
oBowl
2

I
ngr
edi
ent
s:
11/2c updr i
edqui noa
3cupswat er
1(1.3oz )pack
aget acoseasoni
ng
1(14oz )canblackbeans
8oz .shreddedc heese
3c.c hoppedlettuce
1-2tomat oes,chopped
1av ocado,chopped
1smal lcansli
cedbl ac
koliv
es,drai
ned(
opt
ional
)
Sals
a
Greeky ogurt

Di
recti
ons:
1.Cookqui
noaac
cor
dingt
opac
kagei
nst
ruc
tions
2.St
iri
ntac
oseas
oni
ng
3.Spoonflavor
edqui
noai
ntobowl
s;addt
oppi
ngsasdes
ired

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OUP
S 52

Roas
tedGar
licSoup11
I
ngr
edi
ent
s:

Di
rec
tions
:
1.Pr
eheatov
ent
o400F
.Peel
theout
erl
ayer
soft
hegar
li
cbul
btor
eveal
as
muchski
naspos si
blewhileal
sokeepi
ngtheindi
vi
dualc
lovesi
ntac
t.Cut
offabout¼-i
nchfrom thetopofthebul
b.Plac
einonasquareof
al
uminum f
oilandcoateachwith1/2t
easpoonofol
iv
eoil.
Plac
ein
pr
eparedovenfor35mi nutes
.
2.Onc
ecompl
ete,
all
owt
ocool
sli
ght
lybef
orer
emov
ingf
rom al
umi
num f
oil
ands
queez
ingoutt
hegar
li
cfr
om eac
hcl
ove.
3.Meanwhi
l
e,pourr
emai
ningol
i
veoi
li
namedi
um-
si
zeds
auc
epan.
Bri
ng
heatt
omedium-hi
ghandaddchoppeds
hal
l
ots
.Saut
eunt
ilt
enderand
begi
nningt
obrown,about6mi
nutes
.
4.Addr
oas
tedgar
li
cal
ongwi
thr
emai
ningi
ngr
edi
ent
stot
hes
auc
epan.
Cov
er
andbri
ngtoaboil
,reduceheatt
olowands
immerf
or15-
20mi
nut
esunt
il
thec
auli
floweri
ssoftened.
5.Dr
opmi
xtur
eint
othebowl
ofy
ourf
oodpr
oces
sororbl
ender
.Pur
eeunt
il
s
moot
h,about30s
econds
.Adj
ustwi
ths
altandpepperands
erv
e.

Wi
scons
inChees
eSoup10
I
ngr
edi
ent
s:
2stal
kssmal lcel
ery,c
hopped
1cupc hi
ckenbr oth
1medium gr eenbellpepper
1medium r edbellpepper
1medium oni on,chopped
1/
4c upbutter

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OUP
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1/
4tspblackpepper
1/
2tspsalt
2cupsfluidheavycream
2cupsshreddedcheddarc
hees
e

Di
rec
tions
:
1.I
nas
mal
lsauc
epanov
ermedi
um-
highheat
,combi
nec
eler
y,bel
lpepper
andchi
ckenbrot
h.Bri
ngtoaboil
.Cover,r
educ
eheatands
immerf
orfiv
e
minut
es.Removefr
om heatandsetasi
de.
2.I
nal
arges
auc
epan,
cookoni
oni
nbut
terov
ermedi
um heatunt
iloni
oni
s
t
rans
luc
ent
.St
iri
npepper
,sal
tandc
ream.
3.Br
ingt
oaboi
l
,thens
tiri
nchees
eunt
ilmel
ted.
4.St
iri
nres
erv
edv
eget
abl
esandc
ook
ingl
i
qui
d.
5.Heatt
hroughands
erv
e.

Not
e:
I
fthi
ckerc
onsist
enc
yisdesi
red,
addoneort
woeggy
olk
sands
immeran
addi
ti
onal10-
20minutes
.

As
par
agusSoupwi
thLemon10
I
ngr
edi
ent
s:
100gasparagus
1cupchic
kens t
ock
1wedgey i
eldsl
emonj
uic
e

Di
rec
tions
:
1.Combi
nec
hic
kens
toc
kandf
res
has
par
agusi
npot
.
2.Br
ingt
oboi
l
.
3.Addf
res
hlemonj
uic
e.
4.Onc
eas
par
agushast
urnedt
omus
h.Pouri
ntof
oodpr
oces
sororus
ehand
mi
xert
ocombi
neal
li
ngr
edi
ent
sint
oapur
ee.
5.Ser
vewi
thpepperi
fdes
ired.
Enj
oy.

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OUP
S 54

Cel
ery,
Oni
onandSpi
nac
hSoup10
I
ngr
edi
ent
s:
10ozfrozenonion
10ozfrozenspinac
h
6stal
kslargecel
ery
4cubesc hi
ckenbouil
l
on
4cupswat er

Di
rec
tions
:
1.Pl
ace4boui
l
lonc
ubesi
nal
argepotandc
overwi
th4c
upswat
er.
2.Tur
nthes
tov
eont
oboi
landaddt
hev
eget
abl
esf
roz
en(
spi
nac
hand
oni
on)andr
aw(
onebunc
hofc
eler
y)s
othatt
heflav
orss
eepasi
tboi
l
s.
3.St
iroc
cas
ional
l
ysot
hatt
heboui
l
lons
epar
atesandt
hev
eget
abl
esget
mi
xedt
oget
herandt
heflav
orss
eep.
4.Whent
hes
oupbegi
nst
oboi
l
,leti
tcont
inuef
orabout5mi
nut
es.
5.Tur
nthes
tov
etos
immerandl
ett
hes
oups
immerf
oranot
her10-
15
mi
nut
esunt
ilt
hec
eler
yisv
eryf
ragr
ant
.
6.Addpeppert
otas
teandenj
oy.

Chi
cken&CabbageSoup10
I
ngr
edi
ent
s:
6ozchi
ckenst
ock
2.
5ozcabbage

Di
rec
tions
:
1.Br
ingt
hec
hic
kens
toc
ktor
api
dboi
li
npot
.
2.Addt
hef
res
hlys
hreddedc
abbage.
3.Br
ingpott
ohi
ghandl
ets
immerf
orabout12-
15mi
nut
es,
unt
ilc
abbagei
s
c
ook
edt
hroughandf
all
i
ngapar
t.
4.Tur
nst
oveoffandt
akepotoffhotpl
ate.
5.Us
eahandbl
enderorf
oodpr
oces
sorandpr
oces
sal
li
ngr
edi
ent
sunt
il
pur
eehasdev
eloped.
6.Coolands
erv
e.

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Y.c
om
S
OUP
S 55

Veggi
eCr
eam ofBr
occ
oliSoup11
I
ngr
edi
ent
s:
1teaspoonex tr
a-vi
rgi
noliv
eoi l
1yell
owoni on,sl
ic
ed
1teaspoons easal
t
Fr
eshlygroundpepper ,totas
te
4cups(700gr ams)cauli
flowerflor et
s–1medi
um headofc
aul
i
flower
3cupsuns weetenedalmondmi l
k
3cupsbrocc ol
iflorets
,finelychopped
1tabl
espoononi onpowder

Di
rec
tions
:
1.Addoi
l
,oni
on,
sal
tandpeppert
oal
arges
auc
epan.
Saut
eonmedi
um-
high
heatf
or5minut
es,addingac
oupleoft
abl
espoonsofwat
ert
hroughout
thepr
oces
stoavoi
df r
om bur
ning.
2.Addc
aul
i
flowerandmi
l
k.Cov
erandbr
ingt
oaboi
l
.Reduc
eheatt
osi
mmer
andc
overf
or10mi
nut
es,
orunt
ilflor
etsar
esof
t.
3.Addi
nhal
foft
hebr
occ
oli
.
4.Pourmi
xtur
eint
othej
ugofy
ourhi
gh-
power
edbl
enderorf
oodpr
oces
sor
.
Pur
eeunt
ils
moot
h.Ret
urnt
opot
.
5.St
iri
nremai
ningbr
occ
oli
andoni
onpowder
.Cov
erandc
ookf
oranot
her
10mi
nut
es,
unt
ilt
hic
kened.
6.Ser
vei
mmedi
atel
y.

Low-
Car
bGaz
pac
hoSoup11
I
ngr
edi
ent
s:
1redoni on,finelychopped
3tomat oes,finelychopped
1/
2medi um cucumber ,finelyc
hopped
1/
2gr eenpepper ,seededandfinelychopped
6stal
ksofc eler
y ,
finelychopped
1garli
cc l
ove,crushed
31/2c ups(875mL /28floz)tomatoj
uic
e
1/
4c upex tr
av i
rginoli
veoil

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Y.c
om
S
OUP
S 56

1/4cupwhitewi
nev i
negar
1/4cupfres
hparsl
ey,finelychopped
1/8teas
poonwhitepowder edstev
ia(
ory
ours
weet
enerofc
hoi
ce)
sal
tandpeppertotast
e
1batchofOmegaCr outons

Di
rec
tions
:
1.Tomakeyourl
i
feawhol
eloteas
ier
,pl
acet
hefir
st6i
ngr
edi
ent
siny
our
f
oodproc
ess
orwithan“S”bl
adeandpul
seunt
ilever
ythi
ngisbr
okenup.
Don’
twas
teyouraf
ter
noondici
ngal
loft
hesei
ngredi
ents!
2.Pl
aceal
li
ngr
edi
ent
sinabowl
ands
tirwel
l
.Ref
ri
ger
atef
oratl
eas
t3hour
s.
3.Tos
erv
e,di
str
ibut
eint
obowl
sandt
opwi
thc
rout
ons
.

ThaiGi
ngerSoup10
I
ngr
edi
ent
s:
3cupsli
ghtc oconutmil
k
2cupswat er
8ozbonelesss ki
nles
schic
kenbr
eas
t
3tbspgingerroot
1/
3c upfishs auce
1/
4c upli
mej uice
0.
12c upcil
antro

Di
rec
tions
:
1.Pourt
hec
oconutmi
l
kandwat
eri
ntoas
auc
epan,
andbr
ingt
oaboi
l
.
2.Addt
hec
hic
kens
tri
ps,
andr
educ
eheatt
omedi
um.
3.Si
mmerf
orabout3mi
nut
es,
jus
tunt
ilt
hec
hic
keni
scook
edt
hrough.
4.St
iri
nthegi
nger
,fis
hsauc
eandl
i
mej
uic
e.
5.Spr
ink
lei
nthegr
eenoni
onsandc
il
ant
ro,
ands
erv
e.

www.
DefineYour
Y.c
om
 S
ID
ES
www.
DefineYour
Y.c
om
S
ID
ES 58

Yel
low Squas
hCas
ser
ole3
I
ngr
edi
ent
s:
4cupss l
i
c edy el
lowsquash
1/
2c upchoppedoni on
35butteryr oundc r
acker
s,cr
ushed
1cupshr eddedCheddarc heese
2eggsbeat en
3/
4c upmi lk
1/
4c upbut ter
, melt
ed
1tspsalt
Groundbl ackpeppertotast
e
2tbspbut ter

Di
rec
tions
:
1.Pr
eheatov
ent
o400degr
eesF(
200degr
eesC)
.
2.Pl
aces
quas
handoni
oni
nal
arges
kil
l
etov
ermedi
um heat
.Pouri
nas
mal
l
amountofwat
er.
Cov
er,
andc
ookunt
ils
quas
hist
ender
,about5mi
nut
es.
3.Dr
ainwel
l
,andpl
acei
nal
argebowl
.
4.I
namedi
um bowl
,mi
xtoget
herc
rac
kerc
rumbsandc
hees
e.St
irhal
foft
he
crackermi x
turei
ntothecookedsquashandoni ons .I
nasmallbowl,
mi x
togethereggsandmi l
k,t
henaddt osquashmi xture.St
iri
n1/
4c upmelted
butter,andseasonwithsal
tandpepper.Spreadi ntoa9x13i
nchbak i
ng
dish.Sprinkl
ewithr
emainingcr
ackermixtur
e, anddotwi t
h2tables
poons
butter.
5.Bakei
npr
eheat
edov
enf
or25mi
nut
es,
orunt
ill
i
ght
lybr
owned.

Nut
rit
ionFac
ts:
Calori
es196k c
al10%
Carbohydrates10.
3g3%
Cholest
erol69mg23%
Fat14.
8g23%
Fi
ber1.3g5%
Protei
n6.1g12%
Sodium463mg19%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

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Y.c
om
S
ID
ES 59

SweetPot
atoBi
tes
2

I
ngr
edi
ent
s:
4lar
gesweetpot
atoes
1/4cupmelt
edcoconutoi
l
Seasoni
ngst
otast
e

Di
rec
tions
:
Was handc utsweetpotat
oesint
obit
es i
zepieces
.Placei
nacleanbowl.Dri
zzl
e
wit
hc oconutoil,
ands t
irt
ocoatpot
atoes.Spri
nkl
ewi t
hseas
oning.Pl
aceon
cookiesheet.Bakeat350for20-
25minutesoruntil
potat
oesaretenderand
goldenbrown. Enjoy
!

Low-
Car
bSpi
nac
h-Chees
eBr
ead4
I
ngr
edi
ent
s:
1(10ounc e)packagef rozenc hoppeds pi
nach
1⁄
2cupgr atedparmes anc heese( i
nthecan)
1cupshr eddedmoz z arell
ac heese
4lar
geeggs
sal
tandpepper( optional)
1⁄
4teaspoongar l
icpowder( opt
ional)
1dashc ayennepepper( optional)
1⁄
2teaspoonI t
ali
anher bs easoning(opti
onal
)

Di
rec
tions
:
1.Thaws
pinac
h,t
hens
queez
eoutasmuc
hli
qui
dasy
ouc
an.
Plac
ethedr
y
s
pinac
hinabowl
andbr
eakupi
ntos
mal
lcl
umps
.
2.Pr
eheatov
ent
o350.
Lineabak
ings
heetorpanwi
thpar
chmentpaper
,or
s
praywel
lwi
thnon-
sti
cks
pray
.
3.Addr
emai
ningi
ngr
edi
ent
stos
pinac
hands
tirt
obr
eakupt
hes
pinac
hint
o
s
mal
lpi
ecesandc
ombi
net
hei
ngr
edi
ent
swel
l
.
4.Spr
eadbat
terev
enl
yint
opr
epar
edbak
ingpan.
5.Bakeabout20mi
nut
es,
orunt
ildr
yandt
urni
nggol
denbr
own.
6.Removef
rom ov
en,
loos
enf
rom par
chmentpaper
,letc
ool
.Cuti
nto
des
ireds
erv
ings
izedpi
eces
.

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Y.c
om
S
ID
ES 60

7.Ius
ual
l
yus
eac
ook
ies
heett
hatmeas
ures10x
13,
thebat
ters
preadsoutt
o
about1/
4inc
hint hi
span.Whenitiscookeditmak esat
hick
ishwr
apper
thatc
anberoll
eduparoundwhat everi
ngredient
s.Youcanuseasmal
ler
pantohavet
hicker"
bread"i
fdes
ired.
8.Keepswel
li
napl
ast
icbagf
orac
oupl
eofday
s.I
hav
enev
erhadenought
o
l
astl
ongert
hant
hat
,itus
ual
l
yget
seat
enbyt
hes
econdday
.

Roas
tGar
licAs
par
aguswi
thFet
a2
I
ngr
edi
ent
s:
2lbsf reshaspar agus, t
ri
mmed
1/4cupol i
veoil
4-6clov esgarli
c,mi nced
1teas poonf reshlemonz es
t
1teas poondr i
edor egano
1/4teas poonr edpepperflak es
Salt
,tot aste
Blackpepper , t
ot aste
1/2cupf et
ac hees e,c
r umbl
ed
1lemon

Di
rec
tions
:
1.I
nas
mal
lsauc
epanheatt
heol
i
veoi
l
,gar
li
c,l
emonz
est
,or
egano,
andr
ed
pepperflak
eov
erl
owheatj
ustunt
ilt
hegar
li
cst
art
stobec
omegol
den.
2.Removepanf
rom heatandc
ool
about10mi
nut
es.
(Gar
li
cwi
l
lcont
inuet
o
br
ownabi
tmor
e)
3.Pr
eheatov
ent
o425degr
ees
.
4.Onar
immedbak
ings
heet
,tos
sas
par
aguswi
thi
nfus
edoi
lunt
ilwel
l
c
oat
ed.
Arr
angeas
par
agusi
ntoas
ingl
elay
er,
usi
ngas
econdbak
ings
heet
5.i
fnec
ess
ary
.Spr
ink
lewi
ths
altandpepper
.Tos
sFet
aev
enl
yov
er
as
par
agus
.
6.Roas
tas
par
agusi
npr
eheatov
en10-
12mi
nut
esunt
ili
treac
hesdes
ired
t
ender
nes
s.
7.Cutl
emoni
nhal
fands
queez
elemonov
eras
par
agusands
erv
e.

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Y.c
om
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ID
ES 61

BakedPar
mes
anZuc
chi
ni2

I
ngr
edi
ent
s:
4zucchini,quart
eredlengthwi
se
1/2cupgr atedParmes an
1/2teaspoondr i
edt hyme
1/2teaspoondr i
edor egano
1/2teaspoondr i
edbas il
1/4teaspoongar l
icpowder
Koshers al
tandf r
eshlygroundbl
ackpepper,
tot
ast
e
2tables
poonsol iveoil
2tables
poonc hoppedf r
eshpars
leyl
eaves

Di
rec
tions
:
1.Pr
eheatov
ent
o350degr
eesF
.Coatac
ool
i
ngr
ackwi
thnons
tic
kspr
ayand
pl
aceonabak
ings
heet
;setas
ide.
2.I
nas
mal
lbowl
,combi
nePar
mes
an,
thy
me,
oregano,
bas
il
,gar
li
cpowder
,
s
altandpepper
,tot
ast
e.
3.Pl
acez
ucc
hini
ont
opr
epar
edbak
ings
heet
.Dr
izz
lewi
thol
i
veoi
land
spri
nkl
ewit
hParmesanmi
xture.
Plac
eintoovenandbakeunti
ltender
,
about15minut
es.
Thenbr
oilf
or2-3minutes
,orunt
ilt
hecri
spandgolden
brown.

SugarSnapPeas
3

I
ngr
edi
ent
s:
1/2poundsugars nappeas
1tbspoli
veoil
1tbspchoppeds hall
ots
1tspchoppedfreshThy me
Koshersal
ttotaste

Di
rec
tions
:
1.Pr
eheatov
ent
o450degr
eesF(
230degr
eesC)
.
2.Spr
eads
ugars
nappeasi
nas
ingl
elay
eronamedi
um bak
ings
heet
,and
br
ushwi
thol
i
veoi
l
.Spr
ink
lewi
ths
hal
l
ots
,thy
me,
andk
oshers
alt
.
3.Bake6t
o8mi
nut
esi
nthepr
eheat
edov
en,
unt
ilt
enderbutfir
m.

www.
DefineYour
Y.c
om
S
ID
ES 62

Nut
rit
ionalFac
ts:
Calories59kcal3%
Carbohy drates
5.3g2%
Choles t
erol0mg0%
Fat3.4
Fi
ber 1.4g6%
Protein1.4g3%
Sodium100mg4%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

Par
mes
anGar
licZuc
chi
niChi
ps2

I
ngr
edi
ent
s:
1l
b( about4c ups)thi
ns l
i
cedZucchi
ni
1/
8t spsalt
1ounc eoffinelygratedParmesancheese
1garli
cclovefinelygratedor⅛tspgarl
icpowder
1tspapplec i
dervinegar

Di
rec
tions
:
1.I
namedi
um bowl
plac
ethes
li
cedz
ucc
hini
.
2.Adds
alt
,Par
mes
anc
hees
e,gar
li
candv
inegar
.
3.Tos
stoc
oat
.
4.Ar
ranges
li
cesondehy
drat
ort
ray
s.
5.Dehydr
ateat135degr
eesf
or5-
10hour
sorunt
ilc
ris
p

Eggpl
antTomat
oBake3
I
ngr
edi
ent
s:
1eggplant,s
li
cedinto½inchr
ounds
1tomat o,
sli
ced
1/
4c upgrated,f
at-f
reePar
mesanchees
e

Di
rec
tions
:
1.Pr
eheatov
ent
o400degr
eesF(
200degr
eesC)
.
2.Spr
ayac
ook
ies
heetwi
thnon-
sti
ckoi
lspr
ay.
Arr
angeeggpl
antr
oundson

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DefineYour
Y.c
om
S
ID
ES 63

thecook
iesheetandspri
nkl
eParmesanovert
heeggpl
ant
.Lay
eronesl
i
c e
oftomatoontopofeacheggpl
antr
ound.Spri
nkl
ewit
hParmesanc
heese.
3.Bakef
or10t
o15mi
nut
es.

Nut
rit
ionalFac
ts:
Calori
es55kcal
3%
Carbohydrat
es9.3g3%
Cholest
erol0mg0%
Fat0.3g<1%
Fi
ber5.1g20%
Protei
n3.3g7%
Sodium105mg4%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

Guac
amol
eDevi
ledEggs
2

I
ngr
edi
ent
s:
6largeeggs ,har dboi led
1medi um avocado
2-3tspf r
eshl i
mej uice
1t s
pr edoni on,mi nc ed
1Tbs pmi ncedj alapeno
1Tbs pf r
eshc i
lant ro,chopped
Saltandpepper ,tot aste
1Tbs pdi c
edt omat o
Pinchc hi
lipowder( forgarni
sh)

Di
rec
tions
:
1.Peelt
hec
ool
edhar
dboi
l
edeggs
2.Cutt
heeggsi
nhal
fhor
izont
all
y,ands
ett
hey
olk
sas
ide.
I
nabowl
,mas
hthe
avocadoand2wholeeggyolks;
dis
car
dt her
est
.Mixi
nli
mejuic
e,r
ed
onion,j
al
apeño,
cil
ant
ro,s
altandpepperandadj
ustt
otas
te.
Gentl
yfol
din
tomato
3.Sc
oopheapi
ngs
poonf
ul’
soft
heguac
amol
eint
othe12hal
vedeggs
.
Spr
ink
lewi
thal
i
ttl
echi
l
ipowderf
orc
olorandar
rangeonapl
att
er

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Y.c
om
S
ID
ES 64

Eas
yCaj
unGr
ill
edVeggi
es3

I
ngr
edi
ent
s:
1/
4c upl
ightol i
v eoil
1tspCaj
uns eas oning
1/
2t sps
alt
1/
2t spc
ay ennepepper
1TbspWor c
es tershir
es auc
e
2zucchi
nis,cuti nto½i nchsli
ces
2l
argewhi teoni ons ,
cutint
o½i nchwedges
2yell
ows quas h, c
utinto½i nchsli
ces

Di
rec
tions
:
1.I
nas
mal
lbowl
,mi
xtoget
herl
i
ghtol
i
veoi
l
,Caj
uns
eas
oni
ng,
sal
t,c
ayenne
pepper
,andWor c
es t
ershiresauce.
Placezucchini
s,whi
teoni
ons,and
yel
lowsquashi
nabowl ,andcoverwiththeoli
veoi l
mixt
ure.Cov
erbowl
,
andmarinat
evegetablesintherefr
iger
atoratleast30minut
es.
2.Pr
eheatanout
doorgr
il
lforhi
ghheatandl
i
ght
lyoi
lgr
ate.
3.Pl
acemar
inat
edv
eget
abl
epi
ecesons
kewer
sordi
rec
tlyont
hegr
il
l.
Cook5
mi
nut
es,
ort
odes
ireddonenes
s.

I
ngr
edi
ent
s:
Calories95kcal5%
Carbohy drates
7.7g2%
Choles t
erol0mg0%
Fat7.3g11%
Fi
ber2. 2g9%
Protein1.5g3%
Sodium233mg9%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

Avoc
adoSal
sa2
I
ngr
edi
ent
s:
3avocados,di
cedchunky
1/
4c upchoppedredonion
3Romat omatoes,
diced
1/
8c upfres
hcil
antr
o,finel
ychopped

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Y.c
om
S
ID
ES 65

1Tbs
p.li
mejui
ce
1/
4tsp.
garl
i
csal
t
1/
8tsp.
pepper

Di
rec
tions
:
Afteryouhavedi
cedandchoppedavocados,
redonion,
Romatomat
oesand
ci
lantro,
combineinamedi
um bowl.
Addl i
mej ui
ce,
pepper
sandgar
li
csal
t.
Tos sandli
ght
lys
tirt
ocombi
neflavors.

Br
occ
oliCheddarQui
noaBi
tes
2

I
ngr
edi
ent
s:
3/
4cupqui noa, ri
nsed
11/2cupswat er(orvegetable/chi
c k
enbrot
h)
2eggs,l
i
ght lybeaten
2cupsbroc col
i florets,finel
ydi ced
1cupyell
owoni on, finelydiced
1garl
i
cc l
ov e,finelymi nced
11/2cupss hreddedc heddarc heese
1/
2teaspoonpapr i
ka
Cr
ushedr edpepper( optional)totaste

Di
rec
tions
:
1.I
namedi
um s
auc
epan,
cookqui
noaac
cor
dingt
opac
kagedi
rec
tions
.Let
c
ool
.
2.I
nal
argebowl
,combi
nec
ool
edqui
noa,
eggs
,br
occ
oli
,oni
on,
gar
li
c,c
hees
e
andpapr
ika.
Preheatov
ent
o350.
Spr
aymi
ni-
muffint
inswi
thc
ook
ing
spr
ay.
3.Putaheapi
ngt
abl
espoonf
ulofqui
noami
xtur
eint
opr
epar
edmuffinc
ups
.
Bak
efor15-
20mi
nut
es,
orunt
iledgest
urngol
denbr
own.
3.Removef
rom ov
enandl
etc
ool
for5mi
nut
esandt
hengent
lyr
emov
efr
om
pant
ocool
compl
etel
y.

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Y.c
om
D
ESS
ERT
S
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Y.c
om
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RTS 67

Low-
Car
bFl
avor
edMer
ingueCooki
es3

I
ngr
edi
ent
s:
11/2t eas poonss t
rawberryJel
l-
O® mix
1cupgr anulatedno- c
alori
esugarsubs
tit
ute(
suc
hasSpl
enda® ory
our
sweetenerofc hoic
e)
6eggwhi tesatr oom temperature
1/4teaspoonc ream oftar
tar
1/4teaspoonofs alt

Di
rec
tions
:
1.Pr
eheatov
ent
o250degr
eesF(
120degr
eesC)
.Li
ne2bak
ings
heet
swi
th
par
chmentpaper
.
2.Cutabout1/
4inc
hoffac
ornerofaheav
ygal
l
on-
si
zer
eseal
abl
epl
ast
icbag,
andpushalarge-
si
zecak
edecorat
ingt
ip(
suc
hasas
tart
ip)i
ntot
he
openi
ng.Thefitshoul
dbeti
ght.
3.I
nas
mal
lbowl
,st
irt
hegel
ati
nmi
xwi
tht
hes
ugars
ubs
tit
ute.
Inal
arge
bowl,usi
nganel ec
tri
cmixer,beattheeggwhi t
eswithcream oftartarand
sal
tuntil
stiffpeaksform.Asyoubeatt heeggwhi t
es,gr
aduallyaddt he
gel
atinmixtur
e,about1tablespoonatat i
me. Spoonthefluffymi x
tur ei
nto
thepreparedplast
icbag,
andgent l
ys queezeandtwistthebagtofor cethe
mer i
nguemi x
turetothedecorati
ngtip.(
Donots ealbag,sothataircan
escape.
)
4.Squeez
ethebagt
opl
acegol
f-
bal
lsi
zedol
l
opsofmer
inguemi
xtur
eont
o
theprepar
edbaki
ngsheet
s.Foradec
orat
iveeffec
t,t
wistandl
i
ftasy
ou
plac
ethecooki
eonthesheet
,tomakeaprett
yshape.
5.Bakei
nthepr
eheat
edov
enunt
ilt
hec
ook
iesar
esetanddr
y,about1hour
and30mi nutes.Donotopenovendoorwhil
ebak i
ng.Atendofbak i
ng
ti
me,tur
noffov en,openovendoor
,andall
owt hecooki
estos l
owlycooli
n
theov
enbef oreremov i
ngf
rom bak
ingsheet
s.Stor
einairt
ightcont
ainer
.

Nut
rit
ionalFac
ts:
Calori
es8kcal<1% Fi
ber0g<1%
Carbohydrates1g<1% Prot
ein1g2%
Cholest
erol<1mg<1% Sodi
um41mg2%
Fat0g<1%

*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

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Y.c
om
D
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RTS 68

Toas
tedPec
anSwi
rlChoc
olat
eChees
ecake9
I
ngr
edi
ent
s:
6oz(11/ 2cups)pecanhal ves,chopped
18packetsSplenda,div i
ded( ory oursweetenerofc
hoi
ce)
2tabl
es poonsbutter,softened
1envelopeunflav oredgel ati
n
1cupc oldwater,di
vided
2packages(8ozeac h)c ream c heese,sof
tened
1teaspoonv ani
ll
aex tract
2ozuns weetenedc hoc olate,mel t
edandc ool
ed
Fr
eshber ri
esandpec ans[ optional]

Di
rec
tions
:
1.Pr
eheatov
ent
o400°
F.
2.But
ter9"s
pri
ngf
orm pan.
Inmedi
um bowl
,combi
nepec
ans
,6pac
ket
s
Splenda(orothers
weet
ener
)andbutt
er.
Wit
hhands,pr
esspecanmixt
ure
i
ntobot t
om and1"upsi
desofpan.
Bakeunt
ilgol
den— 10minut
es.
Let
coolcompletel
y.
3.I
nsmal
lsauc
epan,
spr
inkl
egel
ati
nov
er1/
4cupc
oldwat
er;
lets
tand1
minute.Sti
rov erl
owheatunt i
lgelati
ni sdiss
olved.Wi thmi xtureonhi gh
speedbeatc r
eam cheeseandr emainingSplenda( orot hers weetener)unt
il
smoot h.Reduc espeedtolow; graduall
ybeati ngelat i
nmi xtureand
remainingcoldwat erunti
lsmoot h.Res erve1c upcr eam chees emi x
ture.
Pourremai ningcream cheesemi xtureintocrus t
.Placer eservedcream
cheesemi xturebackinmi xi
ngbowl .
Wi thmi xeronl ow, gr
adual l
ybeat
chocolatei
nt ocheesemi x
ture.Dol l
opc hocolatemix tureont opof
cheesecake;swirlwit
hknife.Chill3hour s.
Gar nis
hwi t
hber ri
esandpec ans
,
i
fdesired.
4.Makes8s
erv
ings— 6netgr
amsofc
arbohy
drat
epers
erv
ing.

Al
mondJ
oyPr
otei
nIc
eCr
eam2
I
ngr
edi
ent
s:
6scoopsUnici
tyComplet
eChoc
olat
e(Thr
ees
coopsi
finCanada)
2cupsalmondmi l
k
1/
4c upchoppedalmonds
1/
2t sp.
coconutext
rac
t

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Y.c
om
D
ESE
RTS 69

1/
2tsp.
almondex tr
act
2Tbs
p.shreddedcoconut(
unsweet
ened)
1Tbs
p.chocolat
eJel
l-
Opuddingmix

Di
rec
tions
:
Mixalli
ngr
edi
ent
sinmedium s
izedbowl/
blenderPouri
ntoi
cecream mak
er
andleavef
or25minut
esorunti
ldesi
redconsi
stenc
yisr
eached.

Cr
eam Chees
eTar
tShel
ls3

I
ngr
edi
ent
s:
3ouncescream cheese,
sof
tened
1/
2cupbut ter
,soft
ened
1cupall
-purposeflour

Di
rec
tions
:
1.Bl
endc
ream c
hees
eandbut
terormar
gar
ine.
Sti
rinflourj
ustunt
il
bl
ended.Chi
l
labout1hour
.Thi
scanbemadeaheadandc
hil
l
edf
orupt
o
24hours
.
2.Pr
eheatov
ent
o325degr
eesF(
165degr
eesC)
.
3.Shapedoughi
nto24one-
inc
hbal
l
sandpr
essi
ntoungr
eas
ed11/
2inc
h
muffinc ups(mi
ni-
muffinsize)t
omak eashal
l
ows hel
l.F
il
l wi
thyour
f
avor
it
efilli
ngandbak
efor20mi nut
es,
orunti
lthecr
ustisli
ghtbr
own.

Nut
rit
ionFac
ts:
Cal
or i
es65k c
al3% Fi
ber0.1g<1%
Carbohydrates4.
1g1% Prot
ein0.
8g2%
Cholest
erol14mg5% Sodi
um38mg2%
Fat
5.1g8%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

Ci
nnamonOr
anges
2

I
ngr
edi
ent
s:
2oranges
1apple,sl
i
ced(
opti
onal
)
1Tbspcinnamon

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Y.c
om
D
ESE
RTS 70

Di
rec
tions
:
Peelor
anges,
thensl
ic
ecros
sway
sint
orounds
.Addaf
ewappl
esl
i
cesand
l
ight
lydustwi
thci
nnamon.

Apr
icotCoc
onutBal
ls10

I
ngr
edi
ent
s:
6dri
edapricot
s
11/2ozski
m mi l
kpowder
1/
4c upal
mondmeal flour
1/
4c upwater
1cupshreddedcoconut

Di
rec
tions
:
1.Putapr
icot
s,s
kim mi
l
kpowder
,al
mondmeal
,hal
fthec
oconutandwat
eri
n
f
oodpr
oces
sor
.
2.Taket
eas
poonsoft
hemi
xtur
eandr
oll
int
her
emai
ningc
oconut
.
3.St
orei
nfr
idgeorf
reez
er.

Super
foodTr
ipl
eBer
ryChi
aPuddi
ng2
I
ngr
edi
ent
s:
1cupunsweetenedalmond/c
oc onutmil
kbeverage(
IusedAl
mondBr
eez
e)
3/
4cupfreshblueber
ri
es,bl
ackberri
es,
andraspberr
ies
2Tbsp.
chiaseeds

Di
rec
tions
:
Combinethemilkt
ogetherwit
hc hi
aseedsandfr
uiti
naglassj
arwi
thali
d.
Coverandshakewell
,setas
idefor15minutes
.Gi
veitanot
hergoodshak
e
thenref
ri
gerat
eoverni
ghtoratleas
tfor5-
6hours.

“Ri
ce”Puddi
ng9
I
ngr
edi
ent
s:
1/
2cupfinelygrated(
ric
ed)RAW cauli
flower
1/
2cupSplenda(oryoursweetenerofchoi
ce)
1/
4cupBrownSugarTwi n®(oryoursweetenerofc
hoi
ce)

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Y.c
om
D
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RTS 71

4oz .cr
eam cheese
2eggy olk
s
1cupheav ywhippingcream
1teaspoonvanil
laextr
ac t
1/
2t easpoonnutmeg
1/
8t easpoongroundcloves

Di
rec
tions
:
Mix1/4c upofcr eam wit
hs weeteners,ex t
racts,
spic
es ,
andc aul
iflower .
Heatin
microwav ef
or11/ 2minutes.
L etstandf or15mi nut
es .
Beateggy olkswith1/4
cupofc r
eam; setas i
de.Pourremai nderofc ream i
ns aucepan,addc ream
cheeseandc ookonmedi um heat ,
s t
ir
ri
ngc onst
antl
y,untilt
hick
ened. Add
caul
iflowermi xtureandeggmi xtur
et opanands ti
rtor e-
thi
cken.Pourinto4
smallramekinsorpuddi ngdishesandr efri
gerat
e1-3hour s.Serveandenj oy
!

Mak
es4s
erv
ings
.5netgr
amsofc
arbohy
drat
epers
erv
ing.

KeyLi
mePi
e–Low-
Car
bVer
sion3
I
ngr
edi
ent
s:
1cupofgr oundpec ans
3tbspbut t
er ,
mel ted
2(1gram)pac ketsSplenda® (orot
hernoc al
ori
esweetener
)
1/
2ts pcoconutex tract
1/
2c upheav yc ream
2(1gram)pac ketsSplenda® (orot
hernoc al
ori
esweetener
)
1(.
6ounc e)pac kagel i
me-flavorJ
ell
-O®
1/
3c upboi l
ingwat er
1/
3c upcoldwat er
2(8ounc e)pack ages cream c
heese,cuti
ntopi
ecesandsoft
ened
1/
2ts pcoconutex tract
2tbspofgr oundpec ans

Di
rec
tions
:
1.I
namedi
um bowl
,mi
xtoget
her1c
upgr
oundpec
ans
,but
ter
,2pac
ket
s
sweetener
,and1/2teaspooncoconutext
rac
t.Pr
essfir
mlyi
ntobot
tom and
upsidesofan8inchpieplat
e;ref
ri
gerat
eunti
lfirm.

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Y.c
om
D
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RTS 72

2.I
nas
mal
lbowl
,whi
ptheheav
ycr
eam wi
th2pac
ket
ssweet
enerunt
ils
oft
peaksf
orm.
Setas
ide.
3.I
nal
argebowl
wit
hhi
ghs
ides
,mi
xthegel
ati
nwi
thboi
l
ingwat
erunt
ilal
l
thegel ati
nhasdi s
solved.Thensti
rinthec oldwater.Withanelect
ricmixer,
slowlybeati nthecream cheese.Af
terallcream cheeseisadded,st
irin
remai ning1/2teaspoonc oconutext
ract,andbeatathi ghspeedunt i
l
smoot h. Caref
ull
yfoldinthewhippedc ream. Useas patul
atoscrape
mi xtureintothepiepanands pr
eadaround. Spri
nkl
eremaining2
tablespoonsgr oundnut sontop.Refr
igerates ev
eralhoursorovernightt
o
allowgel at
intosetthoroughly.

Nut
rit
ionFac
ts:
Cal
or i
es415kcal21% Fi
ber1.6g6%
Carbohydrates
4.7g2% Prot
ein7.
2g14%
Cholest
erol93mg31% Sodi
um268mg11%
Fat
41.4g64%
*Pe
rce
ntDai
l
yVal
uesar
ebas
edona2,
000c
alor
iedi
et
.

Yogur
twi
thPomegr
anat
eandPi
stac
hios
2

I
ngr
edi
ent
s:
1cupfatfr
eepl
ainGreekyogurt
2tsp.
unsalt
edpi
stac
hios,s
hell
ed
2Tbsp.pomegr
anateari
ls

Di
rec
tions
:
Addal
li
ngr
edi
ent
stoget
herandenj
oy!

Pumpki
nPi
eCompl
eteShake2
I
ngr
edi
ent
s:
1cupmi l
koruns weetenedv
anill
aalmondmil
k
2scoopsUnici
tyVanil
laComplet(Onescoopi
finCanada)
2Tbsp.pl
aincannedpumpki n
Ci
nnamon( afews hakes)
1/
8t s
p.nutmeg
1/
4t s
p.pumpkinpi espic
e
Afewicecubes(3-4)

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Y.c
om
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Di
rec
tions
:
Thr
owal
li
ngr
edi
ent
sint
oabl
enderandmi
x!

BananaSpi
ceCake9
I
ngr
edi
ent
s:
1/
2c upbut t
er(1sti
ck)softenedatr
oom t
emperatur
e
1/
2c upc ream cheese,softened
1cupgr anulatedSplenda( oryours
weet
enerofchoi
ce)
1/
2c upEr ythri
tol
1teaspoonBr ownSugar Twin*(ory
oursweet
enerofchoi
ce)
5eggs ,
atr oom temper ature
2cupsal mondflour
1teaspoonbak i
ngpowder
1teaspoonc i
nnamon
1/
8t easpoongr oundc l
ov es
2teaspoonsbananaex tr
act
1teaspoonv ani
ll
aextract

Di
rec
tions
:
Cream butt
er ,c
ream cheese,
andsweetenerswell
.Addeggs,oneatatime,
beati
ngwell aft
ereach.Mixalmondflourwi t
hbakingpowderands pi
ces.Add
eggtomi xt
ur eali
ttl
eatatimewhil
ebeating.Addbananaandv ani
l
laextract
s.
Pourintogreased9" -
10"Spri
ngf
orm pan(or9"roundcakepan)andbak eat
350°Ffor50-55mi nutes
.

*Canadianc y
clamate-
vers
ionwor ksbes
t.I
fyouhav
eonlyAmeri
can(s
achar
in)
ver
sionandfindi tbit
ter
,substi
tute1/
2teapsoonmol
ass
esins
tead.
Add1/2
car
bgr am perserv
ingaddit
ional.

Makes8ser
vings
.6.
2gramsofc
arbohydr
atepers
erv
ing.
(Al
soex
cel
l
entwi
th
1/
2cupchoppedwalnut
sorhaz
elnut
sadded!
)

Coc
onutMac
aroons
9

I
ngr
edi
ent
s:
1cupshreddedcoc
onut-unsweetened
7pack
etsSplenda(
oryoursweet
enerofchoi
ce)
2eggwhites
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Y.c
om
D
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RTS 74

1/
2cupheav
yc r
eam
1/
4teas
poonvanil
l
aext
ract
1/
2teas
poonalmondext
ract

Dir
ecti
ons :
1.Mixcream wi
ths
weet
enerandex
trac
ts.
Addc
oconutandmi
xwel
l
.Let
s
tandf
or1hour
.Ifmi
xtur
efeel
sdr
ytot
het
ouc
haf
ter1hour
,addal
i
ttl
e
morec
ream.
2.Pr
eheatov
ent
o350°
F.
3.Whi
peggwhi
tesunt
ilpeak
sfor
m.F
oldi
ntoc
oconut
.Us
ingat
eas
poon,
placeasmallamountofc oconutmi xont
oawel l
-gr
easedc ooki
esheet,
repeat
ingtomakeapprox imately16cookies
. Bakeunti
l s
li
ghtl
ybrowned
(
us ual
l
y12-15minutes)
.Iftopshav enotbrownedi n15mi nutes,y
ouc an
placet
hem underthebroi l
erforafewmi nutes(watchthem caref
ull
y!
)
All
owt ocool
beforeser
ving.
4.Makes16c
ook
ies
.1.
9car
bsperc
ook
ie.

Choc
olat
ePr
oCake10
I
ngr
edi
ent
s:
4tbspsuns weetenedc ocoapowder
4scoopschoc olateprotei
npowder
1cupuns weet enedchoc ol
ateal
mondmi
l
k
1.
4ozdar kc hocolat
e
2cupsli
quideggwhi tes
1/
2t spbakingpowder
4tspssucralosebaseds weetener

Di
rec
tions
:
1.Combi
neal
li
ngr
edi
ent
s.
2.St
ir
.
3.Puti
ncak
epan.
4.Bakeat375°
F(190°
C)f
or25mi
nut
es.

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Y.c
om
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RTS 75

Moc
kAppl
eCr
isp9
I
ngr
edi
ent
s:
Approx16ozdi c
edz ucchi
ni *
3cupss ugar-
freeapplec i
dermi x
(Thi
smeans1pk tofthedr ymixmadewi thwatertobe3c upsl
i
qui
d.)
1TablespoonSpl enda(ory oursweetenerofchoice)
1/2teaspoonx anthangum
1/3cuppec anmeal (
orcoar s
ealmondmeal )
3/4cupSplenda( oryours weetenerofc hoi
ce)
2teaspoonsBr ownSugarTwi n® *(oryoursweetenerofc
hoice)
1Tablespoonmel t
edbut t
er
2teaspoonss ugar-f
reevanill
aextract
ci
nnamont otaste

Di
rec
tions
:
1.Combi
nez
ucc
hini
andl
i
qui
d(pr
e-made)c
idermi
xinamedi
um s
auc
epan
andbr i
ngt oaboil.
Reduc
eheattolowands i
mmerunt i
lzuc
chinii
s
transl
ucent(about1hour
)-atthi
spointthezucc
hiniwil
lhavetak
enont he
tasteofapples.(
Zuchi
nni
havelit
tl
eoftheirownflavorandar ewil
l
ingt
o
mi micothertas
teswit
habitofproddi
ng.Theywill
lookands mel
lli
ket
hem
too!)
2.Pr
eheatov
ent
o350°
F.
3.Removef
rom heatandpl
acei
nwel
l
-but
ter
edbak
ingdi
sh.
Mix1
Tables
poonSpl enda(orothersweetener)andx anthangum andquickl
y
andev enlyst
iri
ntozucchi
ni.I
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4.Makes6s
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.5netgr
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uchinniflesh
i
ntoc ubesthatl
ookj ustl
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i
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ipes
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