Mozzarella-Stuffed Turkey Meatloaf
Nutrition Facts: Amount per serving:Total Calories: 243
723mg Sodium, 12g Carbs, 2g Fiber, 6g Fat, 3g Saturated Fat 3g Sugars,
34g Protein, 254mg Calcium, 3mg Iron
Ingredients:
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1 1/2 pounds ground turkey breast
1 package (10 ounces) frozen chopped spinach, thawed and squeezed well to
remove any excess water
1/2 cup minced onion
1/2 cup seasoned dry bread crumbs
1/4 cup chopped parsley
1 teaspoon dried oregano
2 egg whites
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 ounces (1 cup) grated part-skim mozzarella cheese
2 tablespoons ketchup
2 tablespoons Dijon mustard
Directions
1) Preheat oven to 375 degrees. In a large bowl, combine turkey, spinach, onion,
bread crumbs, parsley, oregano, egg whites, salt, and pepper. Mix well with a
wooden spoon (or your clean hands).
2) Press half of mixture into an 8-inch loaf pan. Top with mozzarella cheese. Press
remaining turkey mixture over top and flatten to make an even layer.
3) Whisk together ketchup and mustard, and spread over prepared meatloaf.
4) Bake 1 hour until top is golden and loaf has pulled slightly away from sides of
pan. Let stand 10 minutes, and then slice to serve.
GARLIC MASHED CALIFLOWER
Ingredients
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1 head of cauliflower, cut into florets
1 tablespoon olive oil
1 clove garlic, smashed
1/4 cup grated Parmesan cheese
1 tablespoon reduced-fat cream cheese
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Directions
1) Place a steamer insert into a saucepan and fill with water to just below the
bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam
until tender, about 10 minutes.
2) Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic
until softened, about 2 minutes. Remove from heat.
3) Transfer half the cauliflower to a food processor; cover and blend on high. Add
remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in
garlic, Parmesan cheese, cream cheese, salt, and black pepper.
Ham and Beans
Ingredients
 lbs. dry great Northern Beans (or 40 oz can of great Northern Beans)
 ½ lbs ham, cubed
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1 small onion, finely chopped
¼ cup brown sugar Salt and pepper to taste
¼ tsp. cayenne pepper
1 Tbsp dried parsley
Directions
1) 1. If using dry beans: Rinse beans in a large pot; discard shriveled beans
and any small stones. Add 8 cups of cold water. Let stand overnight or at
least 8 hours.
2) 2. Drain and rinse beans.
3) 3. Return beans to pot and add ham, onion, brown sugar, pepper,
cayenne, parsley and water and cover.
4) 4. Bring to a boil; reduce heat and simmer 1.5 to 2 hours until beans are
tender. Add more water if necessary during cooking time.
Salmon
Ingredients
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3 Tbsp honey
3 Tbsp Dijon mustard
1 tsp lemon juice
4 (6 oz) salmon steaks
½ tsp pepper
Directions
1) Preheat oven to 325°F.
2) Mix together honey, mustard and lemon juice
3) Spread over salmon steaks. Season with pepper. Arrange in a medium
baking dish.
4) Bake 20 minutes in preheated oven or until fish flakes easily with a fork.
Turkey Lentil Chili
Ingredients
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2c. dried lentils
2 quarts vegetable broth
2 tbsp extra virgin olive oil
4 cloves garlic 1 large onion, chopped
1 lbs turkey sausage (ground)
2 large carrots, chopped
2 tomatoes, chopped
1 tsp turmeric
1 tsp ground cumin ½ tsp thyme
1 pinch crushed red pepper Salt to taste
1 (8 oz) container plain, lowfat yogurt
Directions
1) Bring lentils and vegetable broth to a boil in a large pot over high heat. Reduce
heat to medium and simmer for 10 minutes.
2) Meanwhile, heat the olive oil in a large skillet over medium‐high heat. Stir in
garlic, onion, carrot and turkey. Cook and stir until turkey is crumbly and no
longer pink (about 10 minutes). Stir in tomatoes and spices and cook for 5 more
minutes.
3) Stir turkey mixture into the simmering lentils. Continue simmering until the lentils
are tender (20‐30 minutes). Season with salt to taste. Garnish each serving with
a dollop of yogurt.
Pumpkin Shake
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¼ c. pumpkin puree
1 c. skim milk 1 scoop protein powder
½ tsp pumpkin pie spice
2Tbsp Splenda
¼ c. fat free vanilla yogurt
1 c. ice cubes
 Process until slushy
Lemon Cheesecake
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Shake ¾ c. skim milk
1 scoop vanilla protein shake
1 tsp lemon extract
2tsp sugar‐free cheesecake pudding powder
 Blend until smooth. Add ice and continue blending until desired
consistency is reached.
Orange Dreamsicle
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¾ c. skim milk
1 scoop vanilla protein shake powder
2tsp sugar free Jell‐O powder Blend until smooth.
 Add ice and continue blending until desired consistency is reached.
Chai Tea Smoothie
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2c. skim milk
¼ c. unsweetened instant tea
¼ c. nonfat vanilla yogurt
1scoop protein powder
½ tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground cardamom
¼ tsp ground cloves Ice cubes
Ice cubes
 Combine all ingredients except ice. Process until blended. Gradually
add ice cubes until it reaches desired consistency
Crab and Swiss Quiche
Ingredients
 2eggs, lightly beaten
 ½ c. skim milk
 ½ c. light mayonnaise
 1tsp cornstarch
 ½ lbs imitation crabmeat, flaked
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1 ½ c. shredded
2% milk Swiss cheese
Directions
1) Preheat oven to 350°F. Spray a 9” pie tin.
2) In a medium bowl, mix together eggs, milk, mayonnaise, and cornstarch. Mix
in imitation crabmeat and Swiss cheese. Pout into sprayed pie tin.
3) Bake in oven until knife inserted into center comes out clean (about 30‐35
minutes)
Garlic‐Cilantro Scrambled Eggs
Ingredients
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4 large eggs
1Tbsp light sour cream
¼ c skim milk
1 clove garlic, minced
¼ c. chopped fresh cilantro Salt and pepper to taste
1 tsp butter
1 ½ tsp parmesan
Directions
1) Whisk together eggs, sour cream, milk and garlic until smooth; add cilantro and
salt and pepper to taste.
2) Melt butter in a nonstick skillet over medium heat. Pour in egg mixture and
cook to desired degree of doneness, stirring constantly. Sprinkle with parmesan
cheese to serve.
Chili Garlic BBQ Salmon
Ingredients
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6‐ 1” thick salmon steaks
¼ c. soy sauce
Tbsp chili sauce
1 Tbsp chopped fresh ginger root
1 clove garlic, chopped
Juice of 1 lime Zest of 1 lime
1 Tbsp brown sugar
Directions
1) Prepare outdoor grill for high heat.
2) Place steaks on aluminum foil.
3) In bowl, stir together soy sauce, Chile sauce, ginger and garlic. Mix in lime
juice, zest and brown sugar. Spoon sauce over salmon. Fold foil over the
salmon and crimp edges to seal.
4) If using hot coals, move the to one side of the grill and place fish over the side
that does not have coals directly underneath it. Close lid. If using a gas grill,
turn off flames directly under salmon. Cook 25‐30 minutes. Remove to serving
platter and pour any juices that may have collected in the foil over top of the
fish.