Sauces, Rubs and Marinades

Download High Protein Breakfast Options Savory Cottage Cheese Breakfast Bowl Ingredients: 3 cups fat free cottage cheese ½ cup chopped pistachios 4 tbsp. minced chives…

Ingredients: 1/3 cup miso (can sub tahini or soy sauce) 4 TBSP Red wine vinegar 1 TBSP olive oil ¼ cup corn starch 3 TBSP…

Ingredients 1 pound extra large peeled and deveined, tail off shrimp (28) 2 tablespoons extra virgin olive oil 3 garlic cloves, minced ¼ tsp kosher…

Ingredients 4, 3oz chicken breast, raw 1 cup, yellow onion, chopped 1/2 medium red bell pepper, chopped 1/2 medium green bell peppers, chopped ½ tsp…

Ingredients 1 package 16 ounces frozen cut green beans (use fresh if you have them) 5 pieces of bacon cooked, diced (optional) 1 medium onion…

Ingredients 2 (14.5 ounce) cans stewed tomatoes, un-drained (low-sodium and fire roasted) 1 small can of tomato paste ½ Cup of Low-Fat / Low-Sodium Vegetable…

Ingredients: 1 cup bulk sugar substitute (recommend Splenda) 1 cup water 12 ounces cranberries, fresh or frozen 1 teaspoon freshly grated orange zest Directions: Combine…

Ingredients: 1 (5-6 pound) bone-in turkey breast, completely thawed 5 stalks celery, cut into thirds 12 baby carrots 2 yellow onions, cut into large chunks…

Ingredients: 1 tablespoon extra-virgin olive oil 1, 8oz package cremini mushrooms, sliced 3 large garlic cloves, minced 2 cups stemmed kale leaves 1/2 cup gluten-free…

Ingredients: For pecan parmesan: 1/3 cup pecans 1 teaspoons olive oil ½ Tablespoon nutritional yeast flakes 1/8 teaspoon salt For dressing: 3 Tablespoon apple cider…

Ingredients: 2 teaspoons butter 1 cup chopped onion (1 medium onion) 4 garlic cloves, minced 4 cups thinly sliced Brussels sprouts (about 1.5 lbs) ½…

Ingredients: 3 pounds butternut squash, halved and seeded 2 tablespoons extra virgin olive oil 2 medium yellow onions, diced 1/2 teaspoon kosher salt 1/2 teaspoon…

Ingredients 1 cup fat free plain Greek yogurt 1 jalapeno, diced 2 oz jar diced pimento 2 cups sharp cheddar cheese, shredded 1 cup Monterey…

Ingredients 1 banana, thinly sliced 1 cup 2% cottage cheese 1 cup plain fat free Greek yogurt 1 0.9 oz box sugar free banana pudding…

Ingredients 1 ¼ chicken tenderloins 1 ½ cups pickle juice (or enough to cover chicken tenderloins) 1 egg 1 egg white ½ tsp tobacco or…

Ingredients 3 cups cubed zucchini, preferably with the skin on 1 tsp olive oil, divided 1 small jalapeño OR ½ large jalapeño, chopped, seeds and…

Ingredients 3 lbs yellow squash, cut into ¼ inch thick slices ½ large onion, chopped ½ teaspoon kosher salt 1 teaspoon garlic powder 1 teaspoon…

Ingredients Salad: 1 cup dry green lentils (OR 2 ½ cups cooked lentils) 1/2 red onion, finely chopped 10 cherry or grape tomatoes, sliced 1…

Ingredients 2 tbsp orange juice, freshly squeezed 2 tbsp lemon juice, freshly squeezed 2 tsp olive oil ½ tsp ginger, minced ¼ tsp kosher salt…

Ingredients 2 tbsp olive oil mayonnaise 1/3 cup plain Greek yogurt 1 tsp lemon juice 1 tsp Dijon mustard 1 tsp honey ½ tbsp curry…

Shrimp Ingredients: 2 pounds (approximately) cooked shrimp, peeled, deveined, tails removed 2 tbsp capers 1 medium-sized red onion, thinly sliced 1 large red bell pepper,…

Ingredients 12 oz bagged fresh broccoli (in microwave safe bag) ½ onion, finely chopped 2 cloves garlic, minced ½ cup panko breadcrumbs 2 eggs, lightly…

Ingredients ¼ cup red miso paste ¼ cup tahini ¼ cup water 1 large eggplant, cut into slices and then cubed Olive oil spray Directions…

Ingredients 1 pound of carrots, peeled and sliced vertically 1 pound of green beans, trimmed 2 tablespoons of olive oil, divided 2 tablespoons of za’atar…

Ingredients 2 cups Brussel sprouts, shredded 2 medium green onions (green and white parts), sliced thin 3 medium radishes, sliced thin 10 oz broccoli slaw…

Ingredients ¼ cup low sodium Tamari or soy sauce 1 tbsp Splenda ® brown sugar ½ tsp chili garlic sauce OR Sriracha (can adjust to…

Ingredients 15 oz Albacore tuna (canned or packed in water) 1/4 cup Kalamata olives, chopped 1/4 cup reduced fat feta cheese, crumbled 1 small bell…

Ingredients 1 pound boneless, skinless chicken breasts 2 tablespoons taco seasoning 2 cloves garlic, minced 1 tablespoon olive oil To Assemble 12 leaves butter lettuce/bibb…

Ingredients Stir Fry Sauce 4 Tablespoons reduced sodium soy sauce 2 Tablespoons toasted sesame oil 2 Tablespoons sriracha (this makes a medium-spicy stir fry; for…

Ingredients Stir Fry Sauce 1 Tbsp natural peanut butter 1 Tbsp powdered peanut butter, reconstituted 2-3 Tbsp reduced sodium soy sauce/tamari 1 Tbsp maple syrup…

Ingredients Stir Fry 1 lb frozen shrimp, peeled, deveined with tails removed, and defrosted 2 cups snow peas, stems removed 1.5 tablespoons toasted sesame oil…

Ingredients 1 Tablespoon and 1 teaspoon olive oil, divided 2 cups broccoli florets ¼ and ½ teaspoon salt, divided ¼ and ½ teaspoon pepper, divided…

BONUS RECIPE (to be served with Chicken Meatballs): Ingredients 1 tablespoon olive oil 2 cloves garlic, minced 2 (28-ounce) cans whole tomatoes, drained and coarsely…

Ingredients 1 pound extra lean ground chicken 1 egg ½ cup panko breadcrumbs ½ cup grated parmesan cheese 2 tbsp olive oil ½ tsp garlic…

Ingredients 1 cup pistachios, shelled ½ cups parmesan cheese, shredded 2 cloves garlic 1/3 cup fresh lemon juice ¼ cup extra virgin olive oil 1…

Ingredients 1 lb 93/7 ground beef 1 egg ¾ cup skim milk ½ cup bread crumbs ½ tsp salt ½ tsp Worcestershire Sauce 1 tsp…

Ingredients 2 lbs boneless, skinless chicken thighs 1 cup chopped white/yellow onion 2 tbsp garam masala 1.5 tbsp honey 1 tbsp chili powder 1 tbsp…

Ingredients 2 cans tuna ¼ cup oat flour* 2 tablespoons chopped parsley 1 teaspoon lemon zest 1 tablespoon lemon juice 2 tablespoons red onion, minced…

Ingredients 4 red bell peppers 2 cups cooked and shredded chicken 1 (8 ounce) package of fat-free cream cheese (Great Value brand from Walmart) 1…

Ingredients 1 lb fresh asparagus, trimmed and cut into 2-inch pieces 2 small red potatoes, halved and thinly sliced 1 tablespoon olive oil Olive oil…

Ingredients 6 boneless, skinless chicken thighs, trimmed of any excess fat 1 teaspoon salt ¼ teaspoon pepper 5 asparagus, ends trimmed, cut in half 1…

Meal Planning Recipes The Game Plan Day 1: Balsamic Roasted Chicken with Roasted Vegetables Day 2: Roasted Vegetable Frittata Day 3: Creamy Chicken Stuffed Peppers…

Ingredients 1 Tablespoon olive oil 1 ½ cups sweet potato, peeled and cut into ½ inch cubes 1 ½ cups cooked chicken, cubed 1 28-ounce…

Ingredients 1 head of cauliflower, destemmed and cut into florets 1 Tablespoon olive oil 1/8 teaspoon salt 1/8 teaspoon pepper 1/3 cup skim milk 6…

Ingredients 8 oz sliced mushrooms 1 red bell pepper, diced 1 medium onion, diced 12 cloves of garlic, minced 14 oz extra firm tofu, drained,…

Ingredients 1 large head of cauliflower, grated (or 2 bags of frozen riced cauliflower, cooked per manufacturer’s instructions) 6 eggs 1 lb chicken breast, cooked…

Ingredients 1 lb skinless chicken breast, grilled with 1/4tsp each, salt, black pepper, garlic powder. 1 tsp canola oil 1 medium onion, chopped 1.5 tsp…

Ingredients 1 teaspoon olive oil 1 medium onion, diced 3 cloves garlic, minced 1 red bell pepper, diced 1 jalapeno (optional), seeded and diced 1…

Ingredients 1 leek stalk, sliced thinly 1 teaspoon olive oil 1 28-ounce can low-sodium diced tomatoes 1/3 cup fresh basil, chopped 1/3 cup light coconut…

Ingredients In the Instant Pot or Crockpot: 6 boneless, skinless chicken thighs, trimmed of any excess fat 5 medium carrots, chopped 5 stalks celery, chopped…

Ingredients 1 large head of cauliflower 2 tablespoons of olive oil (divided) 3 garlic cloves (minced, divided) 1/2 large onion, chopped 1/4 cup cilantro, chopped…

Ingredients 2 lbs flank steak, excess fat removed, cut into 1-2 inch chunks 1 medium onion, thinly sliced 3 medium celery stalks, sliced diagonally in…

Ingredients 2 ½ lbs pork tenderloin, excess fat removed, cut into 2 inch cubes 1 tablespoon garlic powder 1 tablespoon cumin 2 teaspoons dried oregano…

Ingredients 4 large eggs; or 6 egg whites 1/2 cup non-fat cottage cheese 3 ounce Swiss Gruyere cheese, finely shredded 1/4 cup skim Fairlife milk…

Ingredients for Chicken 8 skinless chicken thighs (about 1 ½ lbs) 1 teaspoon kosher salt 1/2 teaspoon white or black pepper 1/2 tablespoon olive oil…

Ingredients 8 oz. package tempeh 1/2 cup balsamic vinegar 2 cloves garlic, minced 4 tsp low-sodium soy sauce or tamari 1 tbsp. pure maple syrup…

Ingredients For Chicken: 16 oz. boneless, skinless chicken breasts, halved lengthwise 4 garlic cloves, minced 3/4 inch piece of fresh ginger, peeled and minced 1…

Ingredients 1.5 lb. medium shrimp, peeled and deveined 2 tsp chili powder 1 tsp ground cumin 1 tsp paprika 1/2 tsp kosher salt 1/2 tsp…

Ingredients For the mixture For the sauce 4 boneless, skinless chicken breasts, cut into 1” chunks 2 carrots, cut into 1 inch thick slices 1…

Ingredients 4 boneless, skinless chicken breasts, cut into 1-inch pieces ½ cup low sugar BBQ sauce (We used Stubbs) plus 4 Tbsp. for serving 1…

Ingredients 2 oz. low fat mozzarella cheese, shredded ¼ cup thinly sliced fresh basil 10 cherry tomatoes, halved 2 tsp balsamic vinegar ½ tsp salt,…

Ingredients 4x 3-4 oz. tilapia filets 1/2 tsp salt 1 tsp black pepper 8 garlic cloves, minced 4 tsp margarine 8 slices of lemon (approx.…

Ingredients 3 cups light whipped topping ¾ cup fat-free plain Greek yogurt ¾ cup reduced fat OR fat free cream cheese, room temperature 5 packets…

Ingredients For salad: 1 (6oz) can salmon (drained) ½ red bell pepper, diced 1 large stalk celery, diced 2 tbsp low-fat mayonnaise 2 tbsp capers…

Ingredients 1 large garlic clove, smashed 1.5 tbsp light brown sugar 1 tsp thai green curry paste 2 tbsp fresh lime juice 2 tbsp soy…

Ingredients 1 tbsp olive oil 1 jalapeno chile, seeded minced 3 tbsp minced fresh ginger 3 garlic cloves, minced 2 tbsp Splenda brown sugar blend…

Ingredients 3 cups Fat Free cottage cheese 3-6 packets of no-calorie sweetener (or 1-3 tsp) to taste 3-6 drops coconut extract, to taste Dash of…

Ingredients 6 egg whites 1 cup rolled oats, dry 1 cup fat free cottage cheese 2 tsp Splenda/Stevia 1 tsp cinnamon 1 tsp vanilla Directions…

Base Ingredients 10 large eggs Pinch of salt and pepper Sun-Dried Tomato, Parmesan, and Spinach Filling: ½ cup sun-dried tomatoes, soaked in very warm water…

Ingredients 1 cup chopped red, yellow, and green bell peppers 8 large eggs ¼ cup whole wheat flour ½ cup nonfat plain Greek yogurt 1…

Ingredients For Burgers: 1/3 cup rolled oats 8oz white mushrooms 3 tsp extra-virgin olive oil, divided 1 medium onion, finely chopped 2 cloves garlic, minced…

Ingredients For Marinade: 1 Tbsp olive oil 2 tsp brown sugar 2 tsp Sriracha sauce 1 tsp ground coriander 1 tsp chili powder 1/3c fresh…

Ingredients For the salad: For the dressing: 6 small zucchini, spiralized (about 1.5lbs) 1 small red onion (or ½ large), sliced 1 pint cherry tomatoes…

Ingredients 6 large eggs 1/3 cup plain fat free Greek yogurt 1 tsp. yellow mustard 1 tsp. red wine vinegar 1 tsp. sugar 1 Tbsp…

Ingredients 1 lb baby bok choy, cut into halves or quarters, lengthwise and rinsed ½ Tbsp olive oil 2 large cloves garlic, minced Directions Heat…

Ingredients 1/3 cup lemon juice 1/3 cup chopped fresh dill 2 tsp Dijon mustard 1/4 tsp salt, or to taste Freshly ground pepper, to taste…

Ingredients 1/2 cup water 14 oz carrots, cut into 1 1/2-in. pieces 1/4 cup (1/2-in.-diced) green onions 1 Tbsp toasted sesame oil 3 garlic cloves,…

Ingredients ½ cup dry quinoa- cooked according to package directions ½ Tbsp. olive oil 1 leek, sliced into rounds or half moons 2 garlic cloves,…

Ingredients 1 Tbsp Smart Balance spread 1 cup radishes, quartered ½ cup frozen shelled edamame, thawed 2 Tbsp chopped fresh (or dried) chives 1/8 tsp…

Ingredients 1 cup 2% plain Greek yogurt 1 packet dry Hidden Valley Ranch Dressing mix 1/2 cup nonfat milk Directions Mix all ingredients together in…

Ingredients 1 fresh collard leaf, rinsed ½ oz fat-free cream cheese, cut into thin slices 2oz canned salmon (or other protein such as shrimp, cooked…

Ingredients 1/3c canned no-salt-added chickpeas, drained rinsed 2 tsp tahini Juice of ½ lemon 1 clove garlic, minced Pinch of red chili flakes 1/8 tsp…

Ingredients 3/4 cup fat free Greek yogurt 2 Tbsp freshly squeezed lemon juice (juice of 1 lemon) 3 cloves garlic, minced 1 medium cucumber, chopped…

Ingredients ½ cup nonfat plain Greek yogurt 1 Tbsp olive oil/reduced fat mayonnaise 1 tsp Worcestershire sauce ¼ cup nonfat milk 3 scallions, minced 1…

Ingredients 1 tsp fresh orange zest Juice of one large orange (about ¼ cup) 1 small carrot, peeled and finely grated 2 tsp freshly grated…

Ingredients 1 28-oz can whole plum tomatoes, undrained 1 pound lean beef (93% lean) 1 large onion, chopped 1 8-oz can of tomato sauce 1…

Ingredients: ½ cup unsweetened applesauce 1 tbsp soy sauce 1 tbsp brown sugar Splenda blend 2 tbsp apple cider vinegar ¼ tsp ginger powder ¼…

Ingredients 5-3 oz boneless pork loin chops ½ cup whole wheat flour 1 tsp chili powder 1 tsp garlic powder 1 tsp pepper 1 tsp…

Ingredients 16 oz frozen cauliflower florets ¼ cup low fat sour cream or plain greek yogurt ¼ cup olive oil mayo 2 green onions, finely…

Ingredients ½ tbsp olive oil 1 small onion, diced 28 oz prepared sauerkraut, drained 1 tsp garlic powder 3 medium Gala apples, rinsed well and…

Ingredients 1 Tbsp paprika 1 tsp onion powder 1 tsp ground black pepper ¼ tsp cayenne pepper 1 tsp salt 1 Tbsp olive oil 1lb…

Ingredients 1 Tbsp smart balance butter spread 1 cup skim milk 1 tsp corn starch 1 Tbsp freeze dried chives (Fresh works too!) 6 wedges…

Ingredients 1 Tbsp olive oil 2 bay leaves 1 onion, chopped ½ tsp turmeric 3 celery stalks, chopped ½ tsp crushed red pepper 2 large…

Ingredients For the cauliflower mash: 16-20oz frozen cauliflower florets 1 Tbsp olive oil 2 cloves garlic, crushed ¼ tsp salt ¼ tsp pepper 1 cup…

Ingredients Cooking oil Spray 1 medium Bosc pear 1 tsp Chinese 5 Spice Powder (or 5 pieces star anise) 1 tsp ground cinnamon 1 tsp…

Ingredients 1 English cucumber, cut into matchsticks 2 Tbsp Siracha 2 Tbsp rice wine vinegar Cooking oil spray 8oz fresh spinach 1 Tbsp soy sauce…

Ingredients 1lb lean, thinly sliced sirloin 1 large yellow onion, peeled and thinly sliced 2 stalks green onion, sliced ½ medium carrot, peeled and thinly…

Ingredients For the crust: 1 cup old-fashioned oats ¼ cup whipped buttery spread (like Smart Balance) ¼ cup unsweetened applesauce 3 Tbsp powdered peanut butter…

Ingredients Green Grapes Banana, sliced into ¼” thick slices Strawberries Mini Marshmallows Tooth Picks Directions Skewer one green grape. Top it with a banana slice…

Ingredients Green Grapes Banana, sliced into ¼” thick slices Strawberries Mini Marshmallows Tooth Picks Directions Skewer one green grape. Top it with a banana slice…

Ingredients 3 fresh egg whites 1/8 tsp salt 3/4c sugar 1/4 tsp peppermint extract Red food coloring Dash of Cream of Tartar (optional) Kitchen Tools…

Ingredients 3 Tbsp powdered peanut butter mixed with 1.5 Tbsp water 8oz 1/3 less fat Cream Cheese (also called Neufchatel cheese), room temperature 2 ½…

Ingredients 1-1/2 cups unsweetened shredded coconut 1/4 cup coconut oil 2/3 cup fresh or frozen raspberries, divided (or other fresh or frozen berry) 1/4 cup…

Ingredients For the crust: 1 cup old-fashioned oats ¼ cup whipped buttery spread (trans-fat free, like Smart Balance) ¼ cup unsweetened applesauce 3 Tbsp powdered…

Ingredients 1 cup rolled oats 2 Tbsp ground flaxseed ¾ cup uncooked white quinoa, rinsed 4 Tbsp powdered peanut butter ¼ cup chia seeds 2…

Ingredients 1 lb 93% lean ground beef black pepper, to taste 1/4 teaspoons kosher salt, plus additional 3 medium zucchini, sliced 1/8″ thick 1 tsp…

Ingredients 3-4 Large Zucchini, rinsed ¾ cup tomato sauce 1 Tbsp extra-virgin olive oil ¾ cup salsa of your choice 1 lb ground 99% fat…

Ingredients 1 cup canned crushed tomatoes 1 tsp. Italian seasoning 1/2 cup panko breadcrumbs 3 tbsp. grated Parmesan cheese, divided 1 3/4 tsp. garlic powder…

Ingredients 3Tbsp Olive Oil 3 Tbsp Rice Wine Vinegar 2 packets Stevia 1 stem Fresh Rosemary (finely chopped) 2 Tbsp Basil (chiffonade) Pinch Black Pepper…

Ingredients 1 ripe avocado, peel and pit removed 3 medium ripe bananas (~7” long) 1/4c unsweetened cocoa powder 1/2tsp salt 1tsp vanilla extract 3/4c nonfat…

Ingredients ¼ c Olive Oil ¼ c Low Sodium Soy Sauce ¼ c Lemon Juice ¼ c Orange Juice 3 Tbsp Liquid Smoke 3 Tbsp…

Ingredients: ½ c Lentils 1.5 Water or Low Sodium Vegetable Broth 1 (15 oz) Can Low Sodium Garbanzo Beans- Drained Rinsed 2 Vine Ripe Tomatoes-…

Ingredients ½ lb Tomatillos, rinsed, peeled, and chopped 4oz cucumbers, peeled, seeds removed, and chopped 2oz yellow onion, peeled and chopped ¼ tsp crushed garlic…

Ingredients: For the Salad: 1 chicken breast, cooked and shredded 1 cup shelled edamame, cooked 2 medium bell peppers, diced 1 cup shredded carrots 4…

Ingredients: 6 Portabello mushrooms, rinsed ½ green bell pepper, diced 1 stalk celery, diced 1/3 cup onion, diced 3 cloves garlic, minced ½ tbsp olive…

Ingredients: 3 green bell peppers, halved and seeded 1 tsp olive oil 1 (8oz) container mushrooms, sliced 1 red (or green) bell pepper, diced 1…

Ingredients: 2 medium eggplants, washed and sliced into ¼-½ inch rounds Cooking Spray (such as Pam) Salt and pepper 1 cup Low sugar tomato sauce…

Ingredients 1 large zucchini, washed 2 Tbsp pepitas (roasted pumpkin seeds) 1 Tbsp sesame oil ¼ cup fresh basil ¼ cup fresh cilantro 1 heaping…

Ingredients 2 packets (or 2 scoops) Unjury protein powder- flavor of choice 2 cups skim or 1% milk 1 package JELL-O instant pudding- sugar-free and…

Ingredients 2 quarts of strawberries, rinsed and dried 8oz fat-free cream cheese, softened 1/3 cup Oikos Triple-Zero vanilla Greek yogurt (about ½ individual serving) ½…

Ingredients 1 pint fresh blueberries, rinsed and drained 2 6oz cups of Oikos Triple Zero Yogurt (flavor of choice) Instructions Line a large cookie sheet…

Ingredients 2 cups fat free ricotta 5 eggs ½ cup Splenda (or to taste) ½ tsp. vanilla 4 Tbsp cocoa powder Instructions Heat oven to…

Ingredients 8 cups shredded (or finely diced) cabbage (~1 head) 1⁄4 cup shredded (or finely diced/grated) carrot (~2 carrots) 2 tablespoons minced onions 2 Tbsp…

Ingredients 1 tablespoon olive oil 1 pound extra lean ground chicken (98% fat free) 2 cloves garlic, minced 1 onion, diced 1/4 cup hoisin sauce…

Ingredients For the dressing: 5 Tbsp olive oil mayonnaise (low fat) 3 Tbsp Thai Sweet Chili Sauce 2 tsp Sriracha For the Shrimp: 1 lb…

Ingredients 2 cups cauliflower florets, fresh or frozen 1 large egg + 1 egg white ½ cup onion, minced ¼ cup bell pepper, minced (optional)…

Ingredients ½ head cauliflower (about 2 cups riced/grated) 1 clove garlic, minced 1 cup part-skim shredded mozzarella cheese 1 egg, beaten 1 tsp dried basil…

Ingredients 1 cup roughly chopped cauliflower (or cauliflower rice- fresh/frozen) 1 cup whole-wheat flour 3/4 cup fat-free plain Greek yogurt 1/2 cup + 2Tbsp shredded…

Ingredients 5 cups roughly chopped cauliflower OR cauliflower rice 1 lb. raw boneless skinless chicken breast 1/4 tsp each salt and black pepper 1 cup…

Ingredients 4lb beef eye of round roast 2 dried “New Mexico” chiles (Anaheim) 2 chipotle chiles, canned in adobo sauce 1 sweet onion, peeled and…

Ingredients 1 2-lb pork tenderloin ½ cup balsamic vinegar 1 cup water 2 Tbsp honey 1 Tbsp splenda brown sugar blend 1 Tbsp minced garlic…

Ingredients Broccoli 1 1/4 lbs broccoli crowns, stems cut and reserved for another use, florets chopped 1 clove garlic, minced Cooking spray 1/8 tsp salt…

Ingredients 4 bone-in, chicken thighs, skin removed (1.5- 2 pounds before removing the skin) 2 small sweet potatoes, peeled and cut into 6 to 8…

Ingredients 1 1/2 lbs of chicken breast tenders, sliced in half 1 large yellow bell pepper, sliced into 1/4 inch slices 1 large red bell…

Ingredients: For the chicken: 4, 6oz boneless, skinless chicken breasts Dash of Kosher salt Dash of black pepper 4 oz fresh mozzarella cheese, cut into…

Ingredients 1 1/2 cups unsweetened almond milk 1/3 cup chia seeds 1/4 cup unsweetened cocoa powder 2 Tbsp maple syrup if not blending 1/2 tsp…

Ingredients 6oz 72% (or higher) dark chocolate 1 medium (Hass) avocado ½ tsp vanilla extract ½ tsp liquid (or granulated) Stevia ¼ tsp salt (pinch)…

Ingredients 1/4 cup quick oats ¼ cup unsweetened almond milk ½ cup plain greek yogurt 1/4 medium banana, sliced (freeze the rest for smoothies!) 1/2…

Ingredients 1/4 cup dry quinoa, cooked with 1/2 cup water 16oz pink salmon, skinless and boneless canned (or fresh) 1 tsp olive oil 1/3 cup…

Ingredients 2 medium eggplants (aubergine), about 2 pounds, cut into 1/2-inch cubes 7 tsp extra-virgin olive oil 4 small zucchini, about 1 pound total weight,…

Ingredients 4 whole bell peppers (any color; yellow, orange & red bell peppers will be the sweetest) Directions Step 1: (choose a method of cooking)Roast:…

Ingredients 2 Tbsp fresh lemon juice 2 Tbsp red wine vinegar 2 Tbsp olive oil ½ tsp dried oregano leaves Dash of salt Dash of…

Ingredients 2 large heads Cauliflower (6-7″ diameter) 1 clove garlic, peeled & cut in half ¼ cup olive oil 4 Tbsp Dijon mustard ¼ tsp…

Ingredients 2 1/2 pounds parsnips or carrots, peeled, cut into about 3 x 1/2″ strips 2 Tbsp olive oil 1 Tbsp finely chopped fresh rosemary,…

Ingredients 16 oz Brussel sprouts, trimmed of outer leaves and sliced in half 1/4 tsp kosher salt Black pepper, to taste Olive oil spray 1/2…

Ingredients 1 scoop Unjury chocolate protein powder (or other chocolate protein powder of your liking) ¼ cup Pumpkin Puree ½ cup unsweetened vanilla almond milk…

Ingredients 1 butternut squash (2-lb. or half of a 4-lb. butternut squash (~20 oz. peeled and sliced) 1/8 tsp. coarse salt, or more to taste…

Ingredients ½ cup plain, 2% Greek yogurt 4 Tbsp powdered peanut butter 1 tsp Splenda ½ tsp vanilla extract ¼ tsp cinnamon Dash salt Directions…

Ingredients 1 cup pure pumpkin puree 1 cup powdered peanut butter ½ cup Splenda 1 Tbsp vanilla extract ¼ tsp cinnamon 1/8th nutmeg Directions Add…

Ingredients 3 acorn squash, halved 1 Tbsp & 1tsp olive oil 1 lb sweet Italian turkey sausage (ie. Butterball) 1 small onion, finely chopped 2…

Ingredients 2 Tbsp extra-virgin olive oil 1 small yellow onion, chopped 1 green bell pepper, cored, seeded and chopped 2 jalapeños, seeded and finely chopped…

Ingredients ¼ cup reduced fat finely shredded cheddar cheese for each shell Directions Heat oven to 400 degrees and line a cookie sheet with parchment…

Ingredients 4 ripe roma tomatoes (or 3 beefsteak tomatoes), chopped 1/4 cup red onion, chopped Optional: 1 jalapeno, minced 8 cilantro sprigs, chopped 2 garlic…

Ingredients 1 small head cauliflower, grated/riced (~ 4 cups) 1 tsp olive oil 1/2 medium onion, finely diced 2 medium roma tomatoes, small dice ½…

Ingredients 1 {2 lb} Flank Steak or Skirt Steak For the marinade: Juice of 1 lime (about 2 Tbsp) 1 garlic clove, smashed A handful…

Ingredients 1 Tbsp olive oil ¼ cup onion, finely diced 2 cloves garlic, minced 1 tsp ancho chili powder or other chili powder 1 (15-ounce)…

Ingredients 1 lb chicken breast, cooked and shredded 1 tsp olive oil 1 small apple (~1/2 cup finely diced) 1 stalk celery, diced ¼ cup…

Ingredients 1 lb jumbo raw shrimp (fresh or frozen/thawed) 1/4 cup red onion, chopped 2 limes, juice of 1 tsp olive oil 1/4 tsp kosher…

Ingredients *Dressing: 2 Tbsp fat free, plain Greek yogurt 2 Tbsp low fat mayonnaise 2 Tbsp ketchup 1 tsp water 1 tsp white vinegar 1…

Ingredients 1 8 oz. package of Tempeh 1 stalk celery 2 Tbsp (packed) seedless raisins, soaked and drained 2 Tbsp slivered almonds *Dressing: 2 Tbsp…

Ingredients 5 oz canned tuna in water (drained, ~4oz tuna) ½ fresh lemon, juiced (~1.5 Tbsp) ½ medium avocado 1 Tbsp chopped white onion 1/3…

Ingredients 1 cup uncooked quinoa 2 cups strawberries, sliced 1 cup blueberries 1 mango, peeled with pit removed and diced (about 2 cups) 1 Tbsp…

Ingredients 2-15 oz cans black-eyed peas, rinsed and drained 2-5 oz cans tuna packed in water, drained (drained, ~4oz tuna) 1 cup red onion, chopped…

Ingredients 1-15oz can white beans, such as Great Northern, drained and rinsed 2 cups cherry tomatoes, quartered or halved 2.5 oz mozzarella cheese “pearls” or…

Ingredients 1/3 cup raisins 2 pounds broccoli (about 1 large head) 1/4 pound red onion (1/2 small onion), finely chopped 3/4 cup almonds, slivered or…

Ingredients 1 medium head cauliflower (about 24 oz), rinsed 1 Tbsp sesame oil 2 egg whites 1 large egg pinch of salt cooking spray 1/2…

Ingredients 1 large English cucumber ½ cup mandarin oranges (in 100% juice or water), drained ½ tsp salt ½ Tbsp sugar/honey/agave nectar 1 Tbsp soy…

Ingredients 1- 8 oz. package tempeh 1/2 cup balsamic vinegar 2 cloves garlic, minced 4 Tsp low-sodium soy sauce or tamari 1 Tbsp pure maple…

Ingredients 1 package (16 oz.) silken tofu ½ cup rice wine vinegar 2 cloves garlic, peeled 1/3 cup fresh cilantro, coarsely chopped ¼ cup green…

Ingredients 1 Tbsp basil 1 Tbsp parsley 1/2 tsp garlic powder 1/2 tsp fine sea salt or popcorn salt 2 Tbsp olive oil ¼ cup…

Ingredients 1 package frozen shelled edamame (or approx. 2 cups) 1 Tbsp olive oil ¼ cup grated parmesan cheese ¼ tsp garlic powder 1/8 tsp…

Ingredients 2 cups chickpeas (rinsed and drained) 2 sprigs fresh Dill (washed, stems removed) ½ cucumber (washed, skin on, roughly chopped) ½ tsp salt 2…

Ingredients 32 oz plain non-fat Greek yogurt ½ tsp salt Directions Line a colander or sieve with 4 layers of cheesecloth (or a coffee filter)…

Ingredients ½ cup (104g) chia seeds ½ cup hulled sunflower seeds, without salt ½ cup sesame seeds ½ cup pepitas (pumpkin seed kernels) 1 clove…

Ingredients ½ c. quick oats 2 oz. skim milk (or unsweetened almond milk) 4 oz. boiling water 1 serving vanilla protein powder (such as Quest,…

Ingredients 2 eggs, cracked 2 Tbsp canola oil 1 Tbsp molasses ½ cup unsweetened applesauce 12 oz unsweetened almond milk ½ cup non-fat plain Greek…

Ingredients 1 batch Lean Turkey Breakfast Sausage (see recipe) 8 cups Swiss chard, chopped ½ Tbsp olive oil ½ cup onion, chopped 1 clove garlic,…

Ingredients 1lb 93% FF ground turkey 2 Tbsp red onion, minced 1 Tbsp garlic, minced 1 tsp dried thyme ½ tsp ground sage ½ tsp…

Ingredients 8oz whole cremini mushrooms, finely chopped 10 large eggs, cracked ½ cup whole wheat flour 1 tsp baking powder ½ tsp sea salt 2…

Ingredients 14 oz canned artichokes, packed in water, drained & chopped 10 oz frozen spinach ¼ cup chopped onion 1 clove minced garlic 1/2 cup…

Ingredients 3-4lb whole chicken, giblets removed 2 carrots 2 celery stalks 1 small onion 1 lemon, halved 3 cloves garlic, peeled and smashed kosher salt…

Ingredients 1 cup light sour cream ½ cup chicken stock, low sodium 1- 14oz can diced tomatoes, with green chilies 2 lbs boneless, skinless chicken…

Ingredients 1 ¼ lbs boneless, skinless chicken thighs, trimmed of excess fat 1 TB extra virgin olive oil 1 cup cilantro, plus 2+ TB to…

Ingredients 2 ½ sweet Italian chicken sausage, removed from skin, such as Butterball brand olive oil spray 1 3/4 cups part-skim mozzarella cheese, shredded ½…

Ingredients 3 cups fresh/frozen broccoli florets (or other non-starchy vegetable) 16 ounces cottage cheese, 1% fat, no added salt ¾ cup reduced fat shredded Cheddar…

Ingredients 1 head, large (6-7″ dia) cauliflower, cut into medium size florets 1/2 tbsp extra virgin olive oil 8 oz boneless, skinless chicken breast, cooked…

Ingredients 1 medium poblano (or pasilla) pepper, chopped 1 medium sweet yellow onion, chopped 2 tsp olive oil 2lbs (32oz) ground turkey, 93% lean (OR…

Ingredients 1 large head cauliflower (6-7″ diameter) 1/2 cup Egg Beaters 1 TB Onion powder 1 TB Garlic powder 1/2 cup Whole Wheat Flour 1/2…

Ingredients 1/2c blue cheese 6oz plain Greek yogurt, 2% 1T lemon juice 1T vinegar 1/8tsp garlic powder Salt and freshly ground pepper Directions Mash blue…

Ingredients 8oz package Greek cream cheese 1 cup plain nonfat Greek yogurt 2 tsp lemon juice ¼ cup baking stevia 1 tsp vanilla extract 1/8…

Ingredients 1 cup grated zucchini 1 large egg, beaten ¼ cup seasoned breadcrumbs ¼ cup 2% shredded cheddar cheese ¼ medium onion, finely diced ¼…

Ingredients 1 lb ground lean 93% or greater beef or turkey 2 onions, diced 1 green pepper, diced 1 tablespoon jalapeno, finely chopped (optional) 1…

Ingredients 1lb ground turkey or chicken (93% lean) 3 stalks celery, diced 2 medium zucchini – unpeeled, cubed 1 medium onion, diced 1 (14.5oz) can…

Ingredients 1 lb skinless chicken breast, grilled with 1/4tsp each, salt, black pepper, garlic powder. 1tsp canola oil 1 medium onion, chopped 1.5 tsp garlic…

Ingredients: 1 (14.5oz) can dark red kidney beans, reduced sodium 1 large yellow bell pepper 1 (32oz) can diced tomatoes 1 sweet potato, chopped (~1…

Ingredients 1 lb lean ground beef (93% lean) 1/2c green bell pepper, diced 1 large onion, diced 1c mushrooms, diced 1tsp pizza seasoning (like Frontier…

Ingredients 1 lb tomatoes, diced 1 bell pepper (4oz), seeded and finely diced 2 jalapeños, seeded and finely diced 1 medium onion, finely diced 1…

Ingredients 1 cup basil (about 1oz or 27grams) 1 clove garlic ¼ cup grated parmesan cheese 1/8 tsp kosher salt 1/8 tsp ground black pepper…

Ingredients 1 cup non-fat, plain, Greek yogurt 1/2 large hothouse or english cucumber (or 1 medium garden cucumber) 1/4 tsp (Kosher) Salt 1/4 tsp fresh…

Ingredients ½ cup fresh (or bottled) lime juice 3 cloves garlic, finely minced 2 tsp tsp ground cumin 1/2 tsp ground cinnamon 1/8 tsp freshly…

Ingredients 1 Tbsp onion powder 1 Tbsp ground thyme 2 Tbsp brown sugar 2 tsp dried chives 1 tsp salt 2 tsp allspice 1 tsp…

Ingredients 3 Tbsp Kosher salt 2 Tbsp cayenne pepper 2 Tbsp garlic powder 2 Tbsp sweet paprika 1 Tbsp dried oregano 1 Tbsp dry thyme…

Ingredients 1 tsp black pepper ½ tsp salt 1 tsp sugar 1 tsp paprika 2 tsp dry mustard 1/8th tsp cayenne pepper (optional) Directions In…

Ingredients 1 cup dry pearl barley (sold near the dry beans in most grocery stores) 3 cups water 2 cups grilled zucchini/ yellow squash, chopped…

Ingredients 6 cups watermelon cubes, from about 1/4 of a large watermelon 1 tablespoon rice vinegar 3 ounces feta cheese, drained and crumbled 1 loosely…

Ingredients 2 cups frozen, shelled edamame 1/2 cup frozen corn 1 cup cooked, cooled quinoa 3 green onions, sliced (just the green parts) 1 red…

Ingredients 1/3 cup lemon juice 1/3 cup chopped fresh dill 2 teaspoons Dijon mustard 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste…

Ingredients 2 medium Italian eggplants, cut lengthwise into 20 (1/4 inch thick) slices (21 oz total when sliced) 1 tsp kosher salt Black pepper, fresh…

Ingredients 1 tablespoon olive oil 2 cloves garlic, minced 2 (28-ounce) cans whole tomatoes, drained and coarsely chopped* 3 tablespoons tomato paste 1 teaspoon dried…

Ingredients 3 zucchini, spiralized with veggeti or “noodled” with vegetable peeler 2 tsp olive oil 2 cloves garlic 1/2 tsp salt Ground black pepper Directions…

Ingredients 3 portabella mushroom caps 4 oz grilled chicken breast, cut into strips 1/2 cup red onion 1/2 cup red bell pepper 1/2 cup yellow…

Ingredients 1 pound fresh/frozen strawberries (quartered, if large and frozen) 2 TB agave syrup 3/4c 2% plain Greek yogurt 1/2 cup canned evaporated milk 1/8-1/4…

Ingredients 16 oz fresh strawberries 1 Tbsp agave nectar 5-10 drops liquid stevia (optional: vanilla flavored) Directions Remove the stem/hull from all the berries. Either…

Ingredients 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes Kosher salt, to taste 1/2 cup reduced-sodium chicken broth 2 Tbsp reduced-sodium shoyu or…

Ingredients 1 dozen large eggs 1/4 cup finely chopped bottled roasted red bell peppers (about 2 ounces) 1/4 cup 2% plain Greek yogurt 1 tsp…

Ingredients 1c low fat plain yogurt 1TB adobo sauce 1/2 tsp ground cumin 1.5TB honey 2 tsp apple cider vinegar 1/8tsp kosher salt Directions Combine…

Ingredients 1/2 c reduced sodium black beans, drained and rinsed 2 garlic cloves 1 egg 1/2 c rolled oats 1/2 c Heinz Reduced Sugar Ketchup…

Ingredients 8 oz. Package of tempeh 2 tsp olive oil 1/2 tsp kosher salt 1/4 tsp chili powder 2 TB stone ground cornmeal Directions Preheat…

Ingredients 2 large carrots 1 1⁄2 tsp olive oil 1⁄4 tsp kosher salt Freshly ground pepper Directions Heat the oven to 350°F and arrange the…

Ingredients 8oz. Package of tempeh 1/2 TB olive oil 1 TB Worcestershire sauce 1/2 tsp oregano 1 TB dried basil 1/4 tsp salt 1/4 tsp…

Tobacco Road Sports Café Tobacco Road Sports Café Bariatric Friendly Menu (PDF)

Ingredients 8 oz unsweetened vanilla almond milk Pinch salt 1/2 cup old fashioned oatmeal 1⁄2 banana, chopped 1 scoop Bariatric Advantage Banana Flavored Protein Powder…

Ingredients 8oz light soymilk 1/2 tsp ground cinnamon 1/4 tsp ground ginger pinch of salt 1 small carrot, shredded 1 Tbsp raisins 1/2 cup rolled…

Ingredients 15 ounces canned chick peas (garbanzos), drained 15 ounces canned chick peas (garbanzos), with liquid 1/4 cup tahini 1 Tbsp olive oil 3 Tbsp…

Ingredients 15 ounces canned chick peas (garbanzos), drained 15 ounces canned chick peas (garbanzos), with liquid 1/4 cup tahini OR 0.25 cups (35 g) raw…

Ingredients 1 can sardines (packed in water, plain, such as Wild Planet brand) 1/2 avocado 1-2 Tbsp diced white onions or green onions 1 Tbsp…

Ingredients 1 1⁄2 or 24oz skinless chicken thighs (6) 1/4 tsp kosher salt 1/4 tsp ground black pepper 1 Tbsp canola oil 3 cloves garlic,…

Ingredients 2 Tbsp Worcestershire sauce 1 Tbsp kosher salt 2 cups cold water olive oil spray 24 oz boneless, skinless chicken breast cut into 1″…

Ingredients 1# (16oz) 96% lean ground beef (or 93%FF ground beef or 99%FF ground turkey) 1⁄4 cup old fashioned oats 1 large egg 3⁄4 cup…

Ingredients 6 cups cooked spaghetti squash (from about 2 small) 1/2 Tbsp butter 1/2 Tbsp olive oil 1⁄4 cup minced onion 1⁄4 cup (whole wheat)…

Ingredients 1 medium head cauliflower 1⁄4 cup egg whites 1⁄2 cup 2% (or 1%) cottage cheese 2 Tbsp parmesan cheese 1⁄4 tsp garlic powder 1⁄2…

Ingredients 1c finely shredded parmesan cheese or asiago cheese Dried oregano or other herb (ie. Thyme, basil) Directions Preheat oven to 375 degrees. Line baking…

Ingredients 3⁄4 (12oz) 93% lean ground beef (or ground turkey) 1 medium onion, chopped 1 yellow bell pepper, diced 2cloves garlic, minced 2-3T taco no/low…

Ingredients 2 tsp olive oil 2 onions, chopped 4 cloves garlic, minced 2 chicken – 4 large, cooked, boneless chicken breast half, chopped 3 (14.5…

Ingredients 1 sweet onion 1 tsp olive oil 4 cups cauliflower 1/4 tsp thyme 4 cups low sodium chicken broth 2 avocado 4 TB fresh…

Ingredients 3c cooked lentils 1c bell pepper, finely chopped 1c red onion, finely chopped 1lb 93% ground beef 1 egg 1/2tsp kosher salt 1/2tsp ground…

Ingredients 14oz block of firm tofu, drained 2T low sodium soy sauce 2T aged balsamic vinegar 1tsp Splenda brown sugar 1clove garlic, minced 1.5tsp ginger…

Ingredients 8 boneless, skinless chicken thighs (4oz each), trimmed of all visible fat 24oz bag of frozen french style green beans 3 1/2 tsp Kroger…

Ingredients 1(8oz) package tempeh, cut into 1/4-inch strips 4 tsp toasted sesame seed oil 1/ 2lb fresh broccoli, cut into florets 1/2 lb fresh sugar…

Ingredients: 1 Package Pressed and Sliced Tofu 3 T Soy Sauce 2 T Olive Oil 2 T Worcestershire 1 T Garlic Powder 2 T Dried…

TOFU COOKING DEMONSTRATION By Christian Scott, Rex Sous Chef How to press tofu: Use firm or extra firm tofu. Drain Wrap drained tofu in thin…

Ingredients 1 tablespoon butter 1 tablespoon olive oil 1 pound jumbo shrimp, peeled and deveined 4 cloves garlic, minced 2 large zucchini, diced 1 medium…

Ingredients 2 cups marinara sauce (such as Classico Tomato Basil) 3 cups cooked spaghetti squash 1 cup fat free ricotta (such as Sargento) 3 tbsp…

Ingredients 12 eggs 16 oz low fat cottage cheese 1/2 cup whole wheat flour 1 tsp baking powder 2 cups 2 % Italian cheese blend…

Ingredients 8 Tbsp. stone ground mustard 3 Tbsp. reduced-sodium soy sauce 12 chicken thighs, skin removed (3# boneless) 1 medium fennel bulb, cut into 1-inch…

Ingredients 2 cups low fat plain greek yogurt 1 small cucumber, peeled and chopped 2 tbsp freshly chopped mint or parsley 1 clove garlic, minced…

Ingredients 1/2c vinegar (ie. Aged Balsamic Vinegar or flavored vinegar) 3T oil (Extra Virgin Olive Oil) 2t honey (or less) 1T minced shallot or 1clove…

Ingredients For each recipe of the brine, choose one vegetable in the amount below: *12 ounces cauliflower (about 1/2 medium head), cut into 1-inch florets…

Ingredients 2 cups fresh okra, sliced ½ cup buttermilk ½ cup whole wheat flour ½ cup cornmeal 1 teaspoon Kosher salt 1 teaspoon black pepper…

Ingredients 1 can (15oz) chickpeas 1 TB olive oil 2 TB Splenda (or granulated sugar) 1 tablespoon cinnamon Directions Preheat oven to 400 degrees. Line…

Ingredients 4 tomatoes 1 ½ English cucumbers ½ red pepper ½ lime (juice) ½ tsp cumin ½ tsp black pepper ¼ tsp cayenne (optional) ¾…

Ingredients 1 lb skinless chicken breast, cut into bite size pieces 10 oz bag broccoli slaw 1.5c bean sprouts 7T PB2 2/3c water 1/2 lime,…

Ingredients 2 tablespoons olive oil, divided 1 large onion, quartered lengthwise and thinly sliced 1 tablespoon tomato paste 2 teaspoons grated lemon rind 1 teaspoon…

Ingredients 2 TB walnuts (or slivered almonds), toasted* 1 pound asparagus, rinsed 1 lemon, halved (juice) 1 TB olive oil ½ tsp Coarse salt Freshly…

Ingredients 1 head cauliflower (about 2 pounds), cut into florets 1 tbsp extra virgin olive oil 1/2 tsp ground nutmeg 1/4 tsp salt Directions Preheat…

Ruckus Pizza The bariatric friendly menu is for the Cary and Morrisville locations only. Ruckus Pizza Bariatric Friendly Menu (PDF)

Ingredients 12 eggs 1 TB bacon crumbles 6 TB plain Greek yogurt 2/4 tsp crumbled blue cheese 1 tsp Dijon mustard ¼ tsp pepper 1/8…

Ingredients 2 TB finely chopped fresh rosemary 1 TB extra-virgin olive oil 1 tsp chile powder 3/4 tsp kosher salt Dash of ground red pepper…

Ingredients 1 ¼ cup oats 2 scoops Unjury vanilla whey protein isolate ¼ cup reduced fat peanut butter, such as Smucker’s Natural 2 TB chia…

Ingredients 2 medium ripe bananas (about 3/4c, mashed) 2 scoops Unjury Vanilla Protein Powder (54g) ½ cup 2% plain Greek yogurt ¾ cup rolled oats…

Ingredients ¼ cup red wine vinegar 2 TB sugar 2 tsp coarse kosher salt ¼ tsp celery seeds 3 green onions, thinly sliced 1-14 oz…

Ingredients 1- 15 ½ ounce can small white beans, rinsed and drained well 2- 5 oz cans Italian tuna in oil, drained (or any good…

Ingredients 1 lb fresh Cod or white flaky fish (like halibut) without skin 1 egg, beaten (or 2 egg whites) 1 c whole wheat panko…

Ingredients 1.5lbs (24oz) Atlantic Salmon, cut into 3oz portions 3T Orange Marmalade 3T Country Dijon Mustard (like Grey Poupon) 1/8tsp ground ginger Salt Pepper Directions…

Ingredients 6 egg whites 1 cup rolled oats, dry 1 cup cottage cheese 2 tsp Splenda/Stevia 1 tsp cinnamon 1 tsp vanilla Directions Blend all…

Ingredients ½ pound extra lean ground pork or ½ pound 99% fat free ground turkey 1 tablespoon minced red onion 1 ½ teaspoons minced garlic…

Ingredients 6 ounces very thinly sliced deli ham 3/4 cup salsa or grilled vegetables 18 large egg whites or 2 1/4 cups liquid egg white…

Ingredients 1/2c blue cheese 6oz plain greek yogurt 1T lemon juice 1T vinegar 1/8tsp garlic powder Salt and freshly ground pepper Directions Mash blue cheese…

Ingredients ¼ cup red wine vinegar 2 TB sugar 2 tsp coarse kosher salt ¼ tsp celery seeds 3 green onions, thinly sliced 1-14 oz…

Ingredients 2.5lbs boneless pork loin trimmed of all visible fat olive oil spray for crock pot 1/2c low sugar ketchup (like Heinz) 2T tomato paste…

Ingredients For the chicken: 24 oz boneless skinless chicken breast 1 celery stalk 1/2 onion, diced 1 clove garlic 16 oz fat free no salt…

Ingredients 1, 20oz package of 99% lean ground turkey 1/4c parmesan cheese 1 egg, beaten 1/4c old fashioned oatmeal, pulsed 4x in food processor or…

Ingredients 3 10-ounce packages frozen spinach, thawed and pressed in mesh strainer to remove water 1 cup low-fat milk 1/4 cup all-purpose flour 1/4 teaspoon…

Spring Rolls in North Hills Website Spring Rolls Menu — (PDF)

Ingredients 1 package Silken Tofu ½ C Good Quality Cocoa 1 C Splenda 1 T Vanilla Extract Method: Combine all ingredients in a food processor,…

Ingredients: 2 Yellow Squash-Cubed 2 Zucchini-Cubed 1 Red Pepper-Chopped with seeds removed 1 Red Onion-Chopped 2 Cups Baby Carrots 1 Pint Grape Tomatoes 2 T…

Ingredients: 1 Package Pressed and Sliced/Cubed Tofu ¼ c Soy Sauce 2 T Maple Syrup 2 T Ketchup 1 T Apple Cider Vinegar 1 Dash…

Ingredients: 1 Package Pressed and Sliced Tofu 1 T Chopped Parsley-Fresh 1 T Chopped Rosemary-Fresh 1 T Chopped Thyme-Fresh 1 T Chopped Fresh Garlic 3…

Ingredients: 1 Package Pressed and Sliced Tofu 3 T Soy Sauce 2 T Olive Oil 2 T Worcestershire 1 T Garlic Powder 2 T Dried…

By Christian Scott, Rex Sous Chef How to press tofu: Use firm or extra firm tofu. Drain Wrap drained tofu in thin dish towel or…

Contributed by: Barbara & Bob’s Red Mill Natural Foods Ingredients 2 cups Hot Water 2 Tbsp Ketchup 1 Large Onion, chopped 1 Green Pepper, chopped…

Contributed by: Krista Herrell, RN Use Bob’s Red Mill Textured Vegetable Protein Breakfast Sausage Crumbles to make a delicious breakfast casserole for the entire family…

Contributed by: DeliciousImperative Slightly sweet, slightly spicy, this substitute for breakfast sausage faithfully recreates those tantalizing flavors that make a potato and veggie skillet into…

Directions After following these easy steps, continue with your favorite recipes as you would for ground meat: Measure a cup or two of TVP and…

May 2013 Post-Op Support Group What is it?! Textured vegetable protein is recognized – by vegetarians and meat eaters alike – as a low-fat, nutritious…

Sasool (formally known as Neomonde North Raleigh) Website Sasool (formally known as Neomonde North Raleigh) Bariatric Approved Menu List — (PDF)

Georgina’s Pizzeria Website Georgina’s Menu — (PDF)

12 – 3 oz servings Ingredients 4 oz of quinoa – Cooked as per instructions on the box (typical ratio of ½ cup quinoa to…

8 servings (~ 1 ½ TB) Ingredients ¼ cup Orange Juice ¼ cup Rice Wine Vinegar 1 tsp of peeled and grated fresh ginger 2…

8 servings (~2 TB) Ingredients 1 TB Shallot – minced ¼ cup Olive Oil ¼ cup of water 2 tsp Honey 1 tsp Dijon Mustard…

8 servings (~2TB) Ingredients 5 oz of Silken Tofu- drained 1 tsp Lemon Zest- grated 1 lemon- juiced 2 cloves of chopped garlic- fresh ½…

Ingredients 1 lb boneless skinless chicken thighs, cooked and shredded 8 ounces low-fat or fat-free cream cheese, softened 2/3 cup hot sauce (such as Franks)…

Ingredients 1c 1% cottage cheese 2T milk (almond, skim or soy) 1tsp coconut extract 8oz crushed pineapple with juice Zest of 1 orange 1tsp chia…

Ingredients 4 medium Roma Tomatoes, thinly sliced (about 6 slices per tomato) 1/4c Shredded parmesan cheese 1-2T fresh or dried herbs such as basil and…

Ingredients 16 thin sliced low sodium ham or Canadian bacon (such as Boar’s Head All Natural Applewood Smoked Uncured Ham OR Kroger brand Canadian Bacon)…

Ingredients 12 low fat mozzarella sticks (such as Sargento brand) cut in half 3/4c whole wheat panko or whole grain cereal flakes ground in food…

Ingredients 2 sweet bell peppers with seeds and veins removed, cut into 12pieces per pepper OR Mini sweet peppers 4oz low fat cream cheese 1-2tsp…

Protein shakes do not have to be boring. You can spice things up a bit with just a few additions to your normal regimen and…

Contributed by: Barbara & Bob’s Red Mill Natural Foods Ingredients 2 cups Hot Water 2 Tbsp Ketchup 1 Large Onion, chopped 1 Green Pepper, chopped…

Contributed by: Krista Herrell, RN Use Bob’s Red Mill Textured Vegetable Protein Breakfast Sausage Crumbles to make a delicious breakfast casserole for the entire family…

Contributed by: DeliciousImperative Slightly sweet, slightly spicy, this substitute for breakfast sausage faithfully recreates those tantalizing flavors that make a potato and veggie skillet into…

This dish literally cooks itself while you are at work or play. Ingredients: 1 pound skinless chicken thighs 1 pound dry Great Northern White Beans,…

Ingredients 10 strawberries ¼ cup reduced fat feta cheese Nutrition calories 123 fat 4.5 g sodium 431mg carbs 14.5g (8.5 g sugar) fiber 3.5 g…

Ingredients ¼ cup skim milk 6 tbswater ¼ cup quick-cooking oats ½ tsp ground cinnamon ½ tsp ground nutmeg 4 tbs canned pumpkin 4 tbs…

Ingredients 10 chicken leg quarters, raw 4 gallons water 4 lb onions, chopped 2 lb celery, stalk, chopped 2 lb carrots, chopped 2 sprigs Thyme,…

Ingredients 1 TB olive oil 1 cup quinoa 1/2 cup green onions, chopped 1/4 cup carrots, diced 2 cups chicken stock 1/4 cup celery, stalk,…

Ingredients ½ lb green beans, trimmed 2 cups seeded and chopped fresh tomato 5 cloves garlic, peeled and cut in half horizontally 1 TB fresh…

Ingredients Canola oil cooking spray 3/4 cup Splenda 1/2 tsp table salt 1 tsp cinnamon, ground 1/4 tsp cloves, ground 1/2 tsp ginger, ground 3…

Ingredients 1/2 cup parmesan cheese, grated 1/4 cup fresh parsley, chopped 1/4 cup skim milk 1 cup liquid egg substitute (egg whites) 1 lb. Skinless…

Weight Loss Surgery Patient Friendly Tomato and Mozzarella Salad Baked Stuffed Pork Tenderloin Ranch Style Vegetables Herb and Cheese Mashed Cauliflower Chocolate ENTICE Cream Tomato…