1 of 10
Sesame Shrimp and Nuts Salad
Serves 6
1 cup medium shrimp, cooked and tails removed
1⁄2 cup shredded carrots 1 small head napa cabbage, julienned
1 bunch watercress, trimmed
1⁄2 cup canned mandarin oranges
1⁄4 cup canned sliced water chestnuts
1⁄2 bunch cilantro, chopped
1 bunch scallions, chopped
3⁄4 cup bottled Asian sesame-ginger dressing
1⁄2 cup chopped roasted cashews
1 tbsp toasted sesame seeds
1. Place all ingredients except last two in a large bowl and toss.
2. Place salad in a large serving bowl or on a platter. Sprinkle with cashews and sesame seeds and serve.
Calories: 222, Protein: 14g, Carbs: 19g, Fat: 11g
2 of 10
Chicken Ropa Stew
Serves 6
2 lbs boneless, skinless chicken thighs 1 oz olive oil
1 red pepper, diced
1 yellow pepper, diced
1⁄2 white onion, diced
1⁄2 cup ketchup
1 tsp chicken base
2 tbsp chipotle peppers, canned
1 tbsp paprika
1 tbsp smoked paprika 1 pint chicken broth Salt and pepper
1. Cut chicken into large pieces and set aside.
2. Heat oil in a large sauté pan over medium-high heat. Add chicken. Sear for 2 minutes, then add peppers and onion. Turn down to low heat.
3. In a blender or food processor, combine ketchup, chicken base, chipotle peppers, both paprikas, and broth. Puree. Pour pureed mixture into chicken pan, turn the heat up to medium-low, and stir.
4. Allow stew to slowly come to a slight simmer, then turn heat down to low. Cover stew and allow to cook for 20 minutes, checking every 5 minutes to prevent burning.
5. Check chicken for tenderness. (It should pull apart.) Take all chicken pieces out, shred them, then return the pieces to stew. Season with salt and pepper to taste.
Calories: 387, Protein: 47g, Carbs: 11g, Fat: 17g
3 of 10
Prince Edward Mussels
Serves 4
2 tbsp olive oil
1⁄2 fennel bulb, thinly sliced
1 tbsp red chilies, thinly sliced 4 garlic cloves, slivered
2 lbs PEI mussels
1 cup extra-dry vermouth
1 cup red and yellow cherry tomatoes
2 tbsp smooth Dijon mustard
Juice of 1 lemon
2 tbsp salted butter
1⁄2 bunch chopped parsley
Salt and pepper
8 slices baguette
1. Place a large stockpot over medium-high heat and add oil. Allow oil to get hot; add fennel, chilies, garlic, and mussels.
2. Stir, allowing garlic to become fragrant and light golden brown.
3. Deglaze mussels with vermouth.
4. Add tomatoes, mustard, lemon juice, and butter to pot. Cover and allow to steam for 3 to 4 minutes.
5. Once mussels have opened (discard ones that don’t), add parsley; season with salt and pepper.
6. Toast baguette slices under a broiler for about a minute. Serve mussels in bowls with broth and slices of toasted baguette.
Calories: 587, Protein: 36g, Carbs: 53g, Fat: 19g
4 of 10
Pork Burger
Serves 4
1 cup BBQ pulled pork (see instructions)
1⁄4 cup BBQ sauce (see instructions)
2 lbs 90% lean ground beef
Kosher salt and ground pepper
4 slices Wisconsin cheddar cheese Nonfat cooking spray
4 kaiser rolls
1 cup coleslaw
1 large tomato, sliced
1 red onion, cut into rings
BBQ PULLED PORK AND COLESLAW:
1 lb Boston butt (pork shoulder)
2 tbsp Cajun spice
3 cups pork or chicken stock
1⁄4 cup red-wine vinegar
1⁄2 cup carrots, diced medium
1⁄2 cup celery, diced medium
1⁄2 cup onions, diced medium
BBQ SAUCE:
1 cup ketchup
1⁄2 cup stone-ground mustard
1⁄2 cup Worcestershire sauce
1/3 cup light brown sugar
1/3 cup rice-wine vinegar
2 tbsp BBQ rub or Cajun spice
BBQ PULLED PORK:
Preheat oven to 275 ̊F. Sprinkle pork with Cajun spice; place in a deep roasting pan. Add stock, vinegar, and vegetables. Cover with foil and roast for 3 hours. Remove and shred meat with a fork or your hands.
BBQ SAUCE:
Whisk all ingredients; heat in pan for 10 minutes.
BURGERS:
1. Mix pork and sauce; heat in a small pan over medium heat.
2. Make 4 beef patties; add salt and pepper.
3. Cook burgers to taste in a broiler or on a grill. Top with pork and a slice of cheese.
4. Spray buns with cooking spray; “grill” in pan.
5. Place 1⁄4 cup slaw on bun, then 1 tomato, 2 onion rings, burger patty, and top bun.
Calories: 844, Protein: 82g, Carbs: 47g, Fat: 33g
5 of 10
Chicken Skewers
Serves 6
CHICKEN AND MARINADE:
2 cups plain low-fat yogurt
2 tbsp lemon juice
1 tbsp cayenne pepper
1 tbsp ground cumin
1 tbsp fresh ginger, minced
1 tbsp ginger juice
2 tsp cinnamon
Salt, to taste
1 tsp white pepper
2 pounds chicken breasts and thighs, diced
SAUCE:
2 tbsp butter
2 tbsp garlic, minced
2 tbsp jalapeño or Scotch bonnet pepper, seeded and finely diced 1 tsp cumin
1 tsp sea salt or kosher salt
1 tsp smoked paprika
2 cups tomato puree or paste
1 cup half-and-half
1⁄2 cup reduced-fat sour cream
14–16 six-inch skewers
Chopped green onions or cilantro, optional
1. Chicken and marinade: Blend yogurt, lemon juice, cayenne, cumin, ginger, ginger juice, cinnamon, salt, and pepper in a bowl.
2. Add chicken and allow meat to marinate for at least 30 minutes.
3. Sauce: Melt butter in a large heavy skillet over medium heat.
4. Saute garlic and jalapeño for 1 minute. Season with cumin, salt, and paprika.
5. Stir in tomato puree, half-and-half, and sour cream. Simmer on low heat about 20 minutes, until sauce thickens.
6. Preheat grill to medium-high.
7. Thread chicken onto skewers; grill on first side for 3–4 minutes. Flip and repeat. Once cooked on second side, brush both sides with warm sauce and garnish with chopped green onions or cilantro if desired.
Calories: 201, Protein: 8g, Carbs: 33g, Fat: 6g
6 of 10
Wild Mushroom and Butternut Barlotto
Serves 6
5 cups low-sodium chicken broth 2 cups pearl barley
1 bay leaf
1 medium butternut squash
5 tbsp olive oil, divided 2 shallots, minced
1 garlic clove, sliced
2 cups maitake mushrooms, sliced
2 cups oyster mushrooms, sliced
2 cups cremini mushrooms, quartered 1⁄2 cup white wine
2 cups low-sodium chicken broth 1⁄2 cup Parmesan cheese, grated
2 tbsp fine herbs (chives, parsley, tarragon, chopped) Salt and pepper
1. Bring broth to a boil and add barley and bay leaf.
2. Cook for 30–35 minutes. Spread on a sheet pan to cool.
3. Preheat oven to 350 ̊F.
4. Peel squash. Cut off the bottom, and split it down the center. Remove all seeds, then dice.
5. Toss squash with 2 tbsp olive oil, then place on a baking sheet. Cook in oven 15–20 minutes.
6. In a large sauté pan over medium-high heat, add 3 tbsp olive oil, shallots, and garlic.
7. “Sweat” shallots and garlic, then add mushrooms. Sauté until tender.
8. Deglaze pan with wine. (Heat until sauce forms.)
9. Add broth, barley, and squash and continue to cook over medium heat.
10. Once barley begins to thicken, add cheese and finish with herbs.
Calories: 579, Protein: 24g, Carbs: 87g, Fat: 14g
7 of 10
Pasta Fagioli
Serves 10
4 tbsp olive oil
1 1⁄2 cups onions, chopped
1 cup sliced carrots (1⁄4-inch half-moon shape)
1 cup celery, diced
12 cups low-sodium chicken stock
4 cups canned cannellini beans, drained and rinsed
1 cup roasted red pepper, diced 1⁄2 cup minced garlic
Salt and freshly ground black pepper
5 cups cooked chicken
4 cups red tomatoes, roughly chopped
1⁄4 cup fresh parsley leaves, minced
3 cups fusilli, cooked
1 cup grated Parmesan cheese
2 tbsp fresh oregano leaves, minced
6 fresh basil leaves, rolled and sliced
SEE ALSO: Get Big Like Your Heroes
1. In a soup pot, heat oil over medium heat until hot.
2. Add onions, carrots, and celery, searing vegetables until carrots have browned, 2–3 minutes.
3. Reduce heat to medium low, then add stock, beans, red pepper, garlic, salt, and pepper. Simmer until vegetables and beans soften. 4. Add chicken, tomatoes, and parsley, and allow soup to cook until tomatoes have softened. Finally, reduce heat to low and add pasta, cheese, oregano, and basil. Cook 20–30 more minutes.
Calories: 570, Protein: 44g, Carbs: 77g, Fat: 10g
8 of 10
Pork Tenderloin Appetizers
Serves 12
PORK:
2 tbsp olive oil
3 lbs pork tenderloin
1⁄4–1⁄2 cup roasted garlic pepper
MARMALADE:
1 red onion, diced
1 red bell pepper, diced
1 orange bell pepper, diced 1⁄2 cup honey
1⁄4 cup red-wine vinegar
1⁄2 cup red wine
2 tbsp Tabasco sauce
1⁄2 cup cranberry sauce
1. Preheat oven to 350°F.
2. Heat oil in large sauté pan, and sear pork on all sides.
3. Transfer pork to roasting pan, rub with garlic pepper, and roast in oven until tender for 45–60 minutes. Allow pork to rest 8–10 minutes before slicing.
4. While pork is in oven, heat onion and peppers in hot skillet (dry, no oil) for 3 minutes, removing liquid by “sweating them down.”
5. Add honey, vinegar, wine, Tabasco sauce, and cranberry sauce. Stir well. Reduce over medium-low heat until no liquid remains and marmalade is thick.
6. Slice pork and assemble appetizers by layering a pork medallion and a small amount of marmalade on a slice of garlic bread. You can also enjoy as a dip, entrée, or sandwich.
Calories: 305, Protein: 34g, Carbs: 19g, Fat: 9g
FOR THE GARLIC BREAD* (OPTIONAL): 4 tbsp butter, 2 oz extra-virgin olive oil, 4 garlic cloves (minced) or 1 tsp garlic powder, 1 long baguette (cut into 1⁄2-inch slices). Melt butter in oil over low heat. Add garlic and cook until soft. Assemble bread slices on baking sheet and
spoon garlic mixture onto each. Lightly toast bread in oven while pork sits.
*Each slice of garlic bread adds 18g carbs, 7g fat, and 4g protein.
9 of 10
Snapper Crudo
Serves 4
6 (5 oz) yellowtail snapper fillets, skin off
3 mangoes, sliced
2 tbsp minced ginger
1⁄4 cup Thai basil, shredded
1⁄4 cup cilantro, shredded
1 red onion, sliced thin
4 tbsp green onion, sliced thin
Juice and zest of 2 limes
1 Thai chili, minced
1 red jalapeño, sliced thin, seeds removed
2 oz mirin
2 tbsp sambal oelek
2 oz rice vinegar
4 tbsp canola oil
2 tbsp fish sauce
1⁄2 cup coconut water
1. Cut snapper into large dice. Based on availability, you can substitute a different kind of snapper or scallops.
2. Place diced snapper in a mixing bowl. Add mangoes, ginger, herbs, onion, zest, and refrigerate.
3. In a second bowl, mix chili, jalapeño, and all liquid ingredients. Allow to sit for 20 minutes.
4. Add marinade to snap- per and mango. Lightly toss and serve.
Calories: 502, Protein: 42g, Carbs: 43g, Fat: 17g
10 of 10
Seared Rib Eye, Salsa Verde, & Dirty Rice
Serves 4
SALSA VERDE:
2 large green tomatoes
1⁄4 cup fresh cilantro leaves
1⁄4 cup small yellow onion, diced
2 tbsp white balsamic vinegar
1 tbsp minced garlic
1 tbsp olive oil
2 jalapeños, seeded
Salt and pepper
DIRTY RICE:
1 tbsp olive oil
1⁄2 cup small yellow onion, diced
1 cup cooked black beans
2 tbsp small carrots, diced and previously boiled, semisoft
1⁄2 cup tomato juice
3 cups white or brown rice, cooked
1⁄2 cup celery leaves, tips only
1 tbsp Cajun spice
SEE ALSO: Protein Packed: Cuban Steak
STEAKS:
2 tbsp olive oil
4 8 oz rib eye steaks, trimmed
1 tbsp sea or kosher salt
1 tsp freshly ground black pepper
1. Salsa verde: Dice tomatoes, then puree them in a food processor or blender.
2. Add cilantro, onion, vinegar, garlic, oil, and jalapeños to the mixture and purée again. Taste, then season with salt and pepper. Place in the refrigerator for at least 1 hour to allow the flavors to merge.
3. Dirty rice: Warm oil in a sauté pan over medium-high heat. Next, add onions and cook, stirring frequently, until they’re slightly translucent, 3 to 4 minutes.
4. Add beans and carrots; allow to warm.
5. Add juice and reduce heat to medium- low. Continue to cook until juice has reduced to 1⁄4 cup, 3 to 4 minutes.
6. Next, add rice. Warm mixture to blend the flavors, over medium-low heat for 5 minutes.
7. Once rice has warmed and juice has finished reducing, remove from heat and add celery. Taste and season to preference with Cajun spice.
8. Steaks: Warm oil in a large sauté pan over high heat for 1 to 2 minutes. Season steaks on both sides with salt and pepper, then add to pan. Reduce to medium-high heat and cook for 3 to 4 minutes.
9. Flip steaks and repeat the process on the second side for about 3 to 4 minutes. 10. Remove steaks from pan and allow them to rest for a few minutes. Serve over dirty rice, and finish with salsa verde.
Calories: 775, Protein: 59g, Carbs: 76g, Fat: 25g
Next