MUSCLE-BUILDING RECIPES
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Italian Chef Salad
INGREDIENTS:
• 2 cups arugula
• 4 artichoke hearts (canned in water)
• 8 grape tomatoes
• 1/2 cup white beans
• 2 slices pepper ham
• 1/2 oz part-skim mozzarella (5 g fat or less per oz)
• 2 hard-boiled egg whites
• 1 tsp pine nuts
• 1 tsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp olive tapenade
INSTRUCTIONS:
Combine first 8 ingredients. Mix oil and vinegar; stir in tapenade. Pour onto salad.
Garlic Baked Salmon
INGREDIENTS:
• 4 oz salmon
• 1 minced garlic clove
• Dash of sea salt and black pepper
• 1 tbsp white wine
INSTRUCTIONS:
Preheat oven to 350°F. Place salmon on foil-lined tray and top with garlic, salt and pepper. Baste with white wine. Bake for 30 minutes until salmon flakes.
Curry Tofu Mock Chicken Salad Wrap
INGREDIENTS:
• 1 whole wheat wrap (140-170 calories, 5 g fiber or more and 8 g protein or more)
• 1 slice reduced-fat Swiss cheese (5 g fat or less per oz)
• 1 lettuce leaf and tomato slice
• 1 serving Curry Tofu Mock Chicken Salad (see page 93 of our September
2008 issue)
Curry Tofu Mock Chicken Salad on Greens
INGREDIENTS:
• 3 cups lettuce greens
• 5 slices chopped cucumber
• 1/2 chopped plum tomato
• 1/2 chopped avocado
• 1 tsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Dash ground pepper
• 2 servings Curry Tofu Mock Chicken Salad (see page 93 of our September
2008 issue)
INSTRUCTIONS:
Combine first 4 ingredients. Mix together the next 4 ingredients and pour over salad. Add tofu salad on top.
Curry Tofu Mock Chicken Salad Open-Face Omelette Sandwich
INGREDIENTS:
• Canola oil spray
• 1/2 cup egg whites
• 2 tbsp shredded part-skim mozzarella cheese
• 1 serving Curry Tofu Mock Chicken Salad (see page 93 of our September
2008 issue)
• 2 slices whole wheat toast
INSTRUCTIONS:
Spray canola oil on a nonstick pan. On medium-high heat pour egg whites. Cook for 1 to 2 minutes until it starts to solidify. Add cheese and cook for 1 minute, then add tofu salad. Flip and cook until firm. Cut omelette in half and place on toast.
Egg, Rice and Beans Stir-Fry
INGREDIENTS:
• Canola oil spray
• 1/2 cup egg whites, scrambled
• 1 each medium red and yellow pepper, sliced
• 1 tbsp extra virgin olive oil, divided
• 1 minced garlic clove or ½ tsp garlic powder
• 1 cup steamed wild rice
• 3/4 cup canned black beans (rinsed to remove excess salt)
• 2 tsp lite soy sauce
INSTRUCTIONS:
In a large skillet, spray oil and scramble egg whites. Set aside. Sauté peppers in 1 tsp olive oil and garlic on medium-high heat. Add rice, beans, soy sauce and remaining 2 tsp oil. Continue sautéing for 10 minutes.
*Make multiple servings of rice and freeze in individual containers to be reheated in the microwave. It will take the same time as instant rice, plus it won’t be processed and will contain more nutrients.
Peachy Protein Shake
INGREDIENTS:
• 1 cup skim milk
• 1 scoop vanilla protein powder
• 1 cubed peach (with or without skin)
• 4 ice cubes
INSTRUCTIONS:
Add all ingredients in a blender and blend for 1 to 2 minutes until mixed.
Greek Egg White Omelette
INGREDIENTS:
• Canola oil spray
• ½ cup egg whites
• 3 tbsp diced red pepper
• ¼ cup reduced-fat feta cheese (5 g fat or less per oz)
• 2 tbsp olive tapenade
• 2 slices whole wheat toast
INSTRUCTIONS:
Spray canola oil in a nonstick pan. On medium-high heat pour egg whites. Cook for 1 to 2 minutes, until it starts to solidify. Add pepper and cheese. Flip and cook until firm. Spread tapenade on toast.
Garlic Salmon Fillet Cheese Burger
INGREDIENTS:
• 1 wedge low-fat spreadable cheese
• 4 oz salmon
• 1 whole wheat bun
• 1 each tomato slice, onion slice and lettuce leaf
INSTRUCTIONS:
Spread cheese on salmon. Reheat in microwave or toaster oven. Place on bun and add tomato, onion and lettuce.
Ham, Egg and Cheese Sandwich
INGREDIENTS:
• Canola oil spray
• 1/2 cup egg whites
• 1 toasted whole wheat English muffin
• 2 slices extra-lean ham
• 1 slice reduced-fat cheddar (5 g fat or less per oz)
INSTRUCTIONS:
Spray canola oil on a nonstick pan. On medium-high heat pour egg whites into pan. Cook for 1 to 2 minutes, until fluid starts to solidify. Flip and cook until firm. Place eggs on one half of muffin and top with ham and cheese.
Sautéed Kale and Carrots
INGREDIENTS:
• 1/2 cup chopped onions
• 15 chopped baby carrots
• 1 tbsp olive oil
• 1 bunch chopped kale
• 2 diced garlic cloves
• 1/2 cup low-sodium vegetable broth
• Dash of sea salt and pepper
INSTRUCTIONS:
On medium heat in a deep sauté pan, sauté onions and carrots in olive oil. Add kale and garlic to pan and sauté for one minute. Add broth, cover and cook for 3 to 5 minutes. Check to stir and cook until tender, 8 to 12 minutes. Add salt and pepper.
Sautéed Mushrooms
INGREDIENTS:
• 1 tbsp canola oil
• 1 (10 oz) package sliced mushrooms
• 1 minced garlic clove
• Sea salt and pepper, to taste
INSTRUCTIONS:
In a nonstick pan on medium-high heat, add olive oil, salt and pepper. Add mushrooms and garlic. Sauté for about 5 to 8 minutes until soft.
Whole Wheat Orecchiette Pasta
INGREDIENTS:
• 1/2 cup spaghetti sauce (3 g fat or less per ½ cup)
• 3/4 cup steamed spinach
• 15 large (3 oz) cooked shrimp
• 1/2 cup Sautéed Mushrooms (see above)
INSTRUCTIONS:
In a nonstick pan on medium-high heat add olive oil, salt and pepper. Add mushrooms and garlic. Sauté for about 5 to 8 minutes until soft. On medium heat, add cooked ear-shaped pasta, sauce, spinach, shrimp and Sautéed Mushrooms and stir well.
Chicken and Kitchen Sink Vegetable Stir-Fry
INGREDIENTS:
• 1 tsp canola oil
• 1 tsp white sesame seeds
• 1/2 cup celery
• 5 oz cubed, baked chicken breast in reduced-fat Italian dressing
• 1 cup Sautéed Kale and Carrots (see above)
• 1 cup Sautéed Mushrooms (see above)
• 2 tsp lite soy sauce
• 1 cup cooked barley
INSTRUCTIONS:
In a deep skillet on medium heat, sauté oil, sesame seeds and celery for 1 minute. Then add chicken, kale mixture, mushrooms and soy sauce. Heat for 3 to 5 minutes to reheat. Place on top of barley.
Strawberry Banana Oatmeal
INGREDIENTS:
• 1/2 cup oatmeal, uncooked (not instant)
• 3/4 cup skim milk
• 8 almonds
• 1 tbsp ground flaxseed
• Cinnamon, to taste
• 1/2 cup Banana Yogurt Syrup (see page 92 of our September 2008 issue)
• 1/2 cup sliced strawberries
INSTRUCTIONS:
Combine oatmeal and milk. Cook oatmeal according to package directions. Stir in almonds, flaxseed and cinnamon. Top with Banana Yogurt Syrup and strawberries.
Tuna Salad Muffin
INGREDIENTS:
• 4 oz tuna packed in water
• 1 1/2 tbsp lemon juice
• 1 sliced, chopped avocado
• Black pepper (to taste)
• 1 toasted whole wheat English muffin
• 1 slice reduced-fat cheese (5 g fat or less per oz)
• 1 lettuce leaf and thin tomato slice
INSTRUCTIONS:
Mix together tuna, lemon, avocado and pepper. Spread on muffin and top with cheese, lettuce and tomato.
Mediterranean Steamed Greens
INGREDIENTS:
• 1 1/2 cups raw baby spinach greens
• 1 clove minced garlic
• 1 tsp lemon juice
• 1 tbsp capers
INSTRUCTIONS:
Combine all ingredients and steam.
Tapenade Wild Rice
INGREDIENTS:
• 3/4 cup steamed wild rice
• 2 tbsp olive tapenade
INSTRUCTIONS:
Stir tapenade into rice.
Italian Chicken Wrap
INGREDIENTS:
• 2 tbsp pesto
• 1 whole wheat wrap
• 3 oz chicken breast slices
• 1 oz part-skim mozzarella
• 1/2 plum tomato cut in thin strips
INSTRUCTIONS:
Spread pesto on wrap. Lay chicken, cheese and tomato onto wheat wrap, then fold.
Feta and Toasted Pine Nut Chicken with Pasta
INGREDIENTS:
• 1 cup cooked whole wheat pasta
• 1 1/2 tsp olive oil
• 1 tbsp lemon juice
• 1 serving Feta and Toasted Pine Nut Chicken (see page 93 of our
September 2008 issue)
• 8 steamed asparagus spears
INSTRUCTIONS:
In a pot on medium-high heat add pasta, oil and lemon juice. Chop chicken and asparagus into bite size pieces and add to pot. Stir until combined.
Mocha Protein Shake
INGREDIENTS:
• 1 scoop chocolate-flavored protein powder
• 6 oz skim milk
• 2 oz coffee
• 4 ice cubes
INSTRUCTIONS:
Add all ingredients in blender and blend for 1 to 2 minutes until mixed. Add sweetener if desired.
LEANING RECIPES
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Spiced Pear Oatmeal
INGREDIENTS:
• 1/2 cup 5-minute-cook oatmeal
• 1 cup reserved water from Poached Spiced Bosc Pears (see page 95
of our September 2008 issue)
• 1 poached pear (about 1 cup chopped)
• 1/2 cup 0% Greek yogurt
• Cinnamon, to taste
INSTRUCTIONS:
In a small bowl or pot add first 3 ingredients and cook according to oatmeal’s directions. Stir in yogurt and add cinnamon if desired.
Salmon Salad
INGREDIENTS:
• 12 oz can salmon
• 2 tbsp reduced fat mayonnaise
• 1 tsp lemon juice
• 3 tbsp diced red onion
• Few dashes black pepper
INSTRUCTIONS:
In a bowl, mix salmon, mayonnaise, lemon juice, onion and pepper.
*Instead of salmon, try water-packed canned tuna or chicken.
Salmon Salad Sandwich
INGREDIENTS:
• 4 oz Salmon Salad (see above)
• 1/4 sliced avocado
• 1 lettuce leaf
• 2 slices whole grain bread
Mixed-Greens Salad
INGREDIENTS:
• 3 cups salad greens
• 1 tbsp capers
• 5 halved grape tomatoes
• 5 cucumber slices
• 2 tbsp balsamic vinegar
• 1 tsp olive oil
• Dash of black pepper
INSTRUCTIONS:
In a small bowl, place first 5 ingredients. Stir vinegar, oil and pepper separately, then pour over salad.
Spiced Pear Cottage Cheese
INGREDIENTS:
• 1 cup nonfat or 1% cottage cheese
• 1 poached pear (about 1 cup chopped)
• Cinnamon, to taste
INSTRUCTIONS:
Add pears to cottage cheese and stir. Add cinnamon if desired.
Sautéed Shrimp
INGREDIENTS:
• 1 tbsp olive oil
• 15 shrimp, peeled and deveined
• 1 minced garlic clove
• 1/4 tsp pepper
• Dash sea salt
INSTRUCTIONS:
In nonstick skillet on medium heat, add oil, shrimp, salt and pepper. Sauté for about 5 minutes until no longer translucent, turning pinker in color.
Shrimp Salad
INGREDIENTS:
• 15 Sautéed Shrimp (see above)
• 3 cups salad greens
• 5 slices cucumber
• 5 halved grape tomatoes
• 1/2 chopped avocado
• 1/2 cup salsa
INSTRUCTIONS:
Combine greens, cucumber, tomatoes and avocado. Put shrimp on top. Pour salsa over salad.
Stuffed Roasted Red Pepper English Muffin
INGREDIENTS:
• 1 serving Stuffed Roasted Red Pepper (see page 95 of our September
2008 issue)
• 1 whole wheat toasted English muffin
Garlic Baked Chicken
INGREDIENTS:
• 4 oz baked chicken breast
• 1 minced garlic clove
• Sea salt and black pepper to taste
INSTRUCTIONS:
Preheat oven to 350°F. Place chicken topped with garlic, salt and pepper on parchment paper and fold to seal. Place on foil-lined tray. Bake for 30 minutes.
Veggie Burger
INGREDIENTS:
• 1 veggie patty
• 1 tsp olive oil
• 2 slices whole grain bread
• 1 medium slice tomato and lettuce leaf
• 1 thin slice avocado
INSTRUCTIONS:
Prepare veggie burger in skillet with olive oil according to package directions. Place between bread along with tomato, lettuce and avocado.
Scrambled Egg Whites and Turkey Bacon
INGREDIENTS:
• Olive oil spray
• 1 tbsp skim milk
• 1/2 cup egg whites
• 2 slices turkey bacon
INSTRUCTIONS:
Mist a nonstick pan with olive oil spray. Place on medium-high heat. Mix milk and eggs and pour into pan. Cook for 1 to 2 minutes, until mixture begins to solidify. Break up with spatula. Continue cooking until no longer runny. Place the slices of turkey bacon in the pan and cook until they reach desired crispiness.
Turkey and Cheese Sandwich
INGREDIENTS:
• 2 slices turkey
• 1 slice reduced-fat jalapeno cheese (5 g fat or less per oz)
• 1 tsp Dijon mustard
• 1 lettuce leaf
• 2 slices whole grain bread
Asian Chicken Salad
INGREDIENTS:
• 4 oz baked skinless chicken breast
• 3 cups salad greens
• 1/4 cup snow peas
• 5 chopped baby carrots
• 1 serving Asian-Style Edamame (see page 94 of our September 2008
issue)
• 20 roasted no-salt peanuts
• 3 tbsp low-fat ginger dressing (4 g fat or less per serving)
INSTRUCTIONS:
Combine first 6 ingredients in a bowl. Pour dressing over salad.
Mini Spiced Pear Yogurt
INGREDIENTS:
• 1 serving Poached Spiced Bosc Pears (see page 95 of our September
2008 issue)
• 1/2 cup 0% Greek yogurt
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