(Lunch/Dinner)
Cubed Steak Sliders
Servings: 2 48g Protein,50g Carbohydrates, 16g Fat 2 Everything Bagel Thins 7 oz Cubed Steak 1 oz Avocado 2 Slices Of Vine Ripe Tomatoes 2 Slices Provolone Cheese Sweet Potato Fries Servings: 1 6g Protein, 32g Carbohydrates, 5g Fat 4 oz Slices Sweet Potatoes 1 whole egg Paprika Cayenne Pepper Sea Salt
This is a heavier meal; adjust accordingly to your daily caloric intake. Looking to take in less fat, then switch out the cubed steak for chicken breast fillet or 96% Lean Ground Beef.
My Spaghetti Boy I love my pasta! Oh spare me the whole “Too Many Carbs” lecture. If you prepare it right, it can be the perfect complement to your day or evening. With this meal, I used very little sauce, and 1, YES, 1 serving of pasta which is 2 oz measured. I have come to find out the hard way that when I eat pasta dishes, it hasn’t been the amount of pasta that weighs me down, but rather the heavy, rich sauces that are used. To me, these are empty calories. The good stuff is in the pasta, the meat, and all the veggies you throw in. Less sauce, more Good Stuff!
Garlic & sea salt, 1/2 a tea spoon of EVOO
7 oz of 96/4 LGB
2 oz Pasta Boiling!
2 Portabella Caps
1 can of diced tomatoes,
1 Bell Pepper
3 Chopped Basil Leaves
3 Garlic Cloves
Sea Salt&Black Pepper
Ginger Soy Flank Steak Marinate your steak with ginger, soy, and garlic to give it a sweet and delicious flavor.
Total Time: 1 hr. 21 min. Prep Time: 5 min. Cooking Time: 16 min. Yield: 6 servings Ingredients: 2-inch slice fresh ginger, peeled, finely chopped 3 cloves garlic, finely chopped 1 Tbsp. crushed red pepper 2 Tbsp. fresh lime juice 1 Tbsp. raw honey ¼ cup reduced-sodium soy sauce 1 tsp. sesame seed oil 1½ lbs. flank steak (or tenderized round steak) Preparation: 1. Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend. 2. Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator. 3. Preheat grill or broiler on high. 4. Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120° F., medium rare is 125° F., medium is 130° F.). Remove from heat; let steak rest, covered with aluminum foil, for 5 to 10 minutes before slicing. 5. Slice steak thinly against the grain.
Nutritional Information (per serving): Calories: 206 Fat: 9 g Saturated Fat: 4 g Cholesterol: 74 mg Sodium: 415 mg Carbohydrate: 6 g Fiber: 0 g Sugar: 3 g Protein: 25 g
Turkey Club Wrap This recipe lets you enjoy one of America's favorite sandwiches without the guilt!
Total Time: 5 min. Prep Time: 5 min. Cooking Time: None Yield: 1 serving Ingredients: 1 (8-inch) whole wheat flour tortilla 1 oz. low-sodium, nitrite-free turkey breast, deli sliced 1 slice cooked turkey bacon Ÿ medium tomato, chopped 1/6 medium avocado, sliced ½ cup chopped romaine lettuce Preparation: 1. Top tortilla with turkey, bacon, tomato, avocado, and lettuce. Roll tortilla burrito-style. Nutritional Information: (per serving) Calories: 245 Fat: 10 g Saturated Fat: 3 g Cholesterol: 19 mg Sodium: 566 mg Carbs: 28 g Fiber: 6 g Sugars: 4 g Protein: 12 g
Turkey with Wild Rice
Total Time: 1 hour 5 min. Prep Time: 10 min. Cooking Time: 45 min. Yield: 3 servings, 1 cup each Ingredients: 1 Tbsp. olive oil 2 cloves garlic, finely chopped ½ cup dry wild rice ½ cup dry long-grain brown rice 3 cups sliced mushrooms (like button, crimini, or portobello) 1 Tbsp. reduced-sodium soy sauce Ground black pepper (to taste; optional) 3 cups low-sodium organic chicken broth (or vegetable broth) 6 oz. cooked turkey breast, cut into 1-inch strips (or chicken tenders) ½ cup chopped fresh broccoli florets Cayenne pepper (to taste; optional) 2 Tbsp. finely chopped fresh parsley (for garnish; optional) Preparation: 1. Heat oil in large saucepan over medium-high heat. 2. Add garlic, wild rice, and brown rice; cook, stirring frequently, for 1 to 2 minutes, or until garlic is soft. 3. Add mushrooms, soy sauce, and pepper (if desired); cook, stirring frequently, for 2 to 3 minutes, or until mushrooms begin to release liquid. 4. Add broth and bring to a boil; reduce heat to low, cover tightly, and gently boil for 40 minutes. 5. Add broccoli and turkey, stir; gently boil for an additional 5 minutes. Remove from heat and let sit for 10 minutes. 6. Add cayenne if desired. 7. Portion into 3 serving bowls; garnish with parsley if desired. Nutritional Information (per serving): Calories: 379 Fat: 8 g Saturated Fat: 2 g Cholesterol: 34 mg Sodium: 297 mg Carbohydrate: 51 g Fiber: 4 g Sugar: 3 g Protein: 27 g
Greek Chicken Pita
Total Time: 10 min. Prep Time: 10 min. Cooking Time: None Yield: 1 serving Ingredients: 1 (6½-inch) whole wheat pita, cut in half to make pockets 3 oz. cooked chicken breast, boneless, skinless, cut into 1-inch cubes ¼ medium tomato, chopped ¼ cup chopped cucumber 1 Tbsp. chopped red onion (optional) ¼ tsp. dried oregano 1 Tbsp. fresh lemon juice ¼ cup shredded romaine lettuce 2 Tbsp. crumbled feta cheese (about ½ oz.) Preparation: 1 Fill pita halves evenly with chicken, tomato, cucumber, onion (if desired), oregano, lemon juice, romaine, and cheese. Nutritional Information: (per serving) Calories: 380 Fat: 9 g Saturated Fat: 4 g Cholesterol: 89 mg Sodium: 616 mg Carbs: 40 g Fiber: 6 g Sugars: 4 g Protein: 36 g