Microwave Egg & Veggie Sandwich

*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

• 1 Healthy Grain Perfect 10 Bagel*

• 3/4 cup egg whites

• 10-15 fresh spinach leaves

• 1 oz Garlic & Herb Lisanatti Almond Cheese*

• 2 slices tomato

• 2 slices avocado

• salt & pepper

• hot sauce if desired

Instructions: 

• Toast bagel in the toaster. 

•  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

• Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

• Smear cheese on toasted bagel and add slices of tomato. 

• Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

• Season with hot sauce if desired.

Pepperoni & Spinach Pizza

*Serves 8

Per Serving (1 Slice): Calories 90, Protein 9g, Total Fat 4g, Carbs 11g, Fiber 8g

Ingredients: 

• 1.5 cups Carbquick Baking Mix*

• 1/3 cup hot water, 120-140 degrees

• 17 slices turkey pepperoni

• 1/2 cup Prego pizza sauce

• 1 cup fat free Mozzarella cheese

• 6 large spinach leaves

• cooking spray

• dash of salt/pepper/red pepper flakes

Instructions: 

• Heat oven to 450F.

• Grease 12-inch pizza pan.

• Stir together carbquik mix and very hot water; beat until soft dough forms. 

• Knead dough 2-3 minutes till dough is dry and no longer sticky. Press dough in pizza pan. 

• Cook dough for approx. 5 minutes. Remove from oven and spread sauce over dough, sprinkle cheese over pizza.

•  Top with pepperoni and spinach.

• Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown. and cheese is bubbly.

Rainbow Chicken & Veggies

*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

• 1.5 cup cherry tomatoes

• 1 cup zucchini, chopped

• 1 cup broccoli florets

• 1 yellow bell pepper, thinly sliced

• 1/2 cup red onion, cut into wedges

• 1.5 cups boneless skinless chicken breast, cubed

• 1 bag Rice Miracle Noodle®

Marinade

• 1 tbsp extra-virgin olive oil

• juice of 1 lime

• 1/8 cup cilantro, fresh chopped

• salt & pepper

Instructions: 

• Preheat oven to 400 degrees.

• On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

• In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

• Whisk until combined.

• Pour marinade over veggies and chicken and season with more salt and pepper.

• Toss until completely combined.

• Bake until vegetables are tender and chicken is cooked through, 25 minutes.

• Cook Miracle Noodle Rice as directed on package.

• Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Spiced Chicken Tacos W/ Pomegranate Salsa

*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

• 1/2 tsp. ground cumin

• 1/4 tsp. garlic powder

• Dash chipotle chili powder

• Salt & pepper

• 1 tsp. olive oil

• 1 large boneless, skinless chicken breast

• 2 medium radishes

• 1/4 large avocado, diced

• 1 scallion

• 1/8 cup pomegranate seeds

• 1/2 tbsp. fresh lime juice

• 1/4 cup fresh cilantro leaves

• 4 small 4” flour tortillas

Instructions: 

• Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

• In a small bowl, combine the cumin, garlic, chili powders, salt.

• Heat the oil in a medium skillet over medium heat.

• Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

• Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

• Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

• Slice the chicken into 1/4-inch-thick pieces.

• Fill the tortillas with the chicken and top with the pomegranate salsa.

Buffalo Chicken Chop Salad Wrap

*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

• 1 La Factory Low Carb Tortilla

• 1/2 boneless, skinless chicken breast, cooked & chopped

• 1/2 romaine Lettuce, shredded

• 2 1/2 tsp hot cayenne pepper sauce

• 2 tsp reduced-fat parmesan-style grated topping

• 1/2 tsp fat free Sour Cream

Instructions: 

• Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

• Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.

• Fold tortilla like a burrito.

Chicken Taco Mason Jar Salad

*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

• 1/4 cup Greek non fat yogurt, plain

• 1/4 cup taco sauce

• 2 cups romaine salad, chopped

• 6 oz chicken breast, cooked & chopped

• 1/2 cup black beans

• 1/2 cup corn

• 1/2 cup grape tomatoes, sliced

• 1/4 cup reduced fat mexican cheese, grated

Instructions: 

• Whisk together yogurt and taco sauce in a small bowl until completely combined.

• Place an equal amount of dressing at the bottom of each jar.

• Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.

• Twist on the top to seal your salads and refrigerate until ready to serve.

• When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Turkey & Swiss Sloppy Joes

*Serving size: 1 Sandwich

Calories 400, Protein 34g, Total Fat 5g, Carbs 36g, Fiber 8g

Ingredients: 

• 1 tbsp canola oil

• 12 oz ground turkey breast

• 2 cups thinly sliced kale

• 1 cup chopped onion

• 1 tbsp thyme

• 1 teaspoon garlic powder

• 4 oz pre-sliced mushrooms

• 1 1/2 cups reduced-fat milk

• 1 1/2 tbsp all-purpose flour

• 3/4 cup shredded Swiss cheese

• 4 whole-wheat buns

• salt & pepper to taste

Instructions: 

• Heat oil in a large nonstick skillet over medium-high.

• Add turkey; cook 6 minutes or until browned, stirring to crumble.

• Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally.

• Whisk together milk and flour.

• Add milk mixture to pan; bring to a boil.

• Reduce heat to medium-low, and simmer 5 minutes or until thickened.

• Remove pan from heat; stir in cheese, pepper, and salt.

• Spoon about 3/4 cup turkey mixture onto each bun.

Chicken & Bean Burritos

*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

• 3/4 lb chicken breast tenders, cut into 1-inch pieces

• 1/2 cup pre-chopped onion

• 1 1/2 tsp chili powder

• 1/2 tsp ground cumin

• salt & peper to taste

• 2 tsp canola oil

• 1/2 cup low-sodium black beans, rinsed and drained

• 1 tbps minced garlic

• 2 (10-inch) flour tortillas

• 1/4 cup shredded Monterey Jack cheese

• Cooking spray

• 1/2 cup pico de gallo

• 1/4 cup low-fat sour cream

Instructions: 

• Combine first 5 ingredients in a bowl; toss well.

• Heat a large skillet over medium-high heat. Add oil; swirl to coat.

• Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.

• Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

• Divide chicken mixture evenly among tortillas.

• Top each burrito with 2 tablespoons cheese. Roll up each burrito.

• Heat a large skillet over medium-high heat.

• Coat both sides of burritos evenly with cooking spray.

• Place burritos in pan; cook 2 minutes on each side or until browned.

• Cut burritos in half. Top with pico de gallo and sour cream.

Skinny Sloppy Joe

Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

• 1 Perfect 10 Bagel, sliced

• 1 Packet CarbEssentials Sloppy Joe Mix

• 1/8 Cup Low-Fat Mozzarella Cheese, Shredded

Instructions: 

• Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

• Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

• Spoon onto bagel and top with cheese.

Sloppy Joe Salad

Recipe makes one serving.  

Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.

Ingredients: 

• 1 Cup Spinach

• 1 Cup Romaine Lettuce

• 1 Packet CarbEssentials Sloppy Joe Mix

• 1/4 Cup Low-Fat Mozzarella Cheese, Shredded

• 5 Cherry Tomatoes

• 2 Slices Red Onion

• Your Favorite Walden Farms Calorie-Free Salad Dressing

Instructions: 

• Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

• Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

• Toss together all ingredients topped with sloppy joe mixture.

• Add Walden Farms dressing as desired.

Mini Mexican Pizzas

Recipe makes six servings, one serving is two mini pizzas.  

Calories 160, Protein 16g, Total Fat 2g, Carbohydrates 16g.

Ingredients: 

• 3-4 Large whole wheat tortillas, or enough to cut out 12 small circles

• 1 Cup Lean Ground Turkey, cooked

• 1/2 Cup Salsa

• 2 Teaspoons Dry Taco Seasoning

• 1/2 Cup Low-Fat Refried Beans

• 1/2 Cup Low-Fat Mexican Blend Cheese, Shredded

• Optional Toppings: Sliced Black Olives, Shredded Lettuce, Low-Fat Sour Cream, Chopped Tomatoes

Instructions: 

• Preheat oven to 425°F. Spray a 12 count muffin tin with nonstick cooking spray.

• Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each tortilla.

• Press each circle into muffin tin using your fingers. (Note: it doesn't have to cover the entire side of the tin, it should just fit snuggly!)

• Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.

• Scoop 1/8th cup of meat mixture into each tortilla cup.

• Top with shredded cheese and olives if desired.

• Bake in pre-heated oven for 12-15 minutes or until cheese is melted.

• Wait for mini pizzas to cool and remove from muffin tin using a fork or knife. They should pop out with ease.

• Serve with a side of salsa, low-fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Healthy Burrito Bowl

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

• 1/4 Cup Black Beans

• 1 Teaspoon Chicken Broth

• Pinch of Cumin

• Pinch of Cayenne

• Pinch of Garlic Powder

• 1/2 Cup Red Cabbage, Sliced Thin

• 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

• 2 Tablespoons Nonfat Greek Yogurt

• 2 Tablespoons Fresh Salsa

• Fresh Cilantro, for garnish

• Sliced Green Onions, for garnish

Instructions: 

• Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

• Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!

Baked Cod w/ Tomatoes & Olives

Recipe makes 1 serving.  

Calories 197, Protein 28g, Total Fat 2g, Carbohydrates 18g, Fiber 2g.

Ingredients: 

• 3 oz. Fresh Cod Fillet

• 1/2 Can (7 oz.) Italian-Style Diced Tomatoes, Drained

• 1 Tablespoon Pitted Black Olives, Chopped

• 1/2 Teaspoon Garlic Clove, Minced

• 1 Tablespoon Fresh Parsley

• Salt & Pepper, To Taste

Instructions: 

• Preheat oven to 400ºF.

• Coat an 8x8 inch baking pan with nonstick cooking spray; Lay the cod fillet in the pan and season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish.

• Bake 20 minutes of until fish flakes when tested with a fork; garnish with parsley.

Buffalo Chicken Chop Salad Wrap

Recipe makes 1 serving.  

Calories 164, Protein 21g, Total Fat 5g, Carbohydrates 15g, Fiber 8g.

Ingredients: 

• 1 La Tortilla Factory Low-Carb Tortilla

• 1/2 Boneless, Skinless Chicken Breast, Cooked & Chopped

• 1/2 Cup Romaine Lettuce, Shredded

• 2 1/2 Teaspoon Hot Cayenne Pepper Sauce

• 2 Teaspoon Reduced-Fat Parmesan Cheese, Grated

• I 1/2 Teaspoon Fat-Free Sour Cream

Instructions: 

• Place cooked chicken in a microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

• Microwave the tortilla until slightly warm (approximately 5-10 seconds); lay tortilla flat and spread sour cream down the center. Lay the romaine & chicken mixture on top.

• Fold tortilla like a burrito around filling and enjoy!

Tuna & Egg Stuffed Tomatoes

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

• 8 Tomatoes

• 2 Hard-Boiled Eggs, Shelled and Chopped

• 2 Cans of Albacore Tuna, Drained

• 2 Tablespoons Fat-Free Mayonnaise

• 4 Cloves of Garlic, Minced

• 1/2 Cup Fresh Parsley, Chopped

• Salt & Pepper, To Taste

Instructions: 

• Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

• Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

• Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Thai-Style Beef & Melon Salad

Serving Size is about 2 cups.  

Calories 149, Protein 15g, Total Fat 3g, Carbohydrates 18g, Fiber 3g.

Ingredients: 

• 12 Ounces of Beef Sirloin, or Other Boneless Steak, About 1-inch Thick, Trimmed

• 1/4 Teaspoon Kosher Salt

• 1/4 Teaspoon Freshly Ground Pepper

• 1/4 Cup Lime Juice

• 3 Tablespoons Fish Sauce

• 2 Teaspoons Sugar

• 1 Clove Garlic, Grated or Minced

• 1/2-1 Teaspoon Crushed Red Pepper

• 1 Medium-Large Firm Ripe Melon

• 1 Small Green Bell Pepper

• 1 Small Red Bell Pepper

• 6 Cups Lightly Packed Torn Boston Lettuce, (about 1 head)

• 1/2 Cup Slivered Red Onion

• 1/2 Cup Thin Cucumber Slices, Halved

• 1/2 Cup Lightly Packed Fresh Cilantro Leaves

• 1/2 Cup Lightly Packed Torn Fresh Mint Leaves

Instructions: 

• Preheat grill to Medium.

• Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.

• Meanwhile, whisk lime juice, fish sauce, sugar, garlic, and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro, and mint.

• Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.