Guacamole

From Team Beachbody:

4 ripe avocados, peeled, seeded
1 tsp. ground cumin
1 tomato, seeded, diced
1/2 cup sweet white onion, minced
2 chilies, seeded, minced
1/4 cup chopped cilantro leaves
4 Tbsp. fresh lime juice
Hot pepper sauce, sea salt, white pepper to taste

Cut avocado in large chunks and mash coarsely in large bowl with a fork. Add remaining ingredients and blend gently—leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt, and pepper if desired. Makes 8 servings.
Preparation Time: 15 minutes

Nutritional Information: (per serving)
Calories: 180
Protein: 3 g
Fiber: 7 g
Carbs: 13 g
Fat Total: 15 g
Saturated Fat: 2 g

Grilled Dijon Chicken

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 314

Protein: 38 g

Fiber: 4 g

Carbs: 6 g

Fat Total: 15 g

Saturated Fat: 2 g

Low-Cal Spinach Dip

10 oz. fresh baby spinach, steamed until wilted
1 cup plain, fat-free yogurt, drained
4 oz. fat-free cream cheese, softened
1/4 cup reduced-fat Parmesan cheese, grated
1 clove garlic, minced
1/4 cup scallions, finely chopped
1 Tbsp. fresh lemon juice

Place spinach in a colander and drain all of the excess water. Finely chop spinach and place in a medium bowl. Stir yogurt and cream cheese together until smooth, and then add to the spinach. Stir in Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper, and mix well. Refrigerate until ready to serve. Makes 2 cups. Serving size is 1/4 cup.

Preparation Time: 15 minutes
Nutritional Information: (per serving)
Calories: 51
Protein: 5 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 1 g
Saturated Fat: 1 g

From Team Beachbody. Ask me how to get even more of these great recipes!

Mexican Frittata

1 tsp. olive oil
1/2 red pepper, cut into thin strips
1/4 medium white onion, thinly sliced
1/4 cup skim milk
2 whole eggs
4 egg whites
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Pinch cumin
1/2 cup salsa

Preheat oven to 350 degrees.

Heat oil in a 12-inch nonstick skillet over medium heat. Add pepper and onion; sauté until tender. Combine milk, eggs, egg whites, salt, pepper, and cumin; stir with a whisk. Pour into pan with vegetables. Cook, without disturbing eggs, until slightly set; flip eggs over. Place pan in oven; bake at 350 until eggs are cooked, about 5 minutes. Place frittata on a plate; top with salsa. Serves 1.

Nutritional Information: (per serving)
Calories: 371
Protein: 31 g
Fiber: n/a
Carbs: 25 g
Fat Total: 15 g
Saturated Fat: 3.8 g

Salmon Burritos with Chili-Roasted Vegetables

2 Tbsp. olive oil
2 tsp. lime juice
4 cloves garlic, peeled and minced
1-1/2 tsp. ground dried chilies
1-1/2 tsp. salt
1 pound salmon fillet (about 1 inch thick), boned
1 large sweet potato, peeled, quartered lengthwise, then sliced 1/4 inch thick
1 zucchini, halved lengthwise, then sliced 1/3 inch thick
1 red onion, peeled, halved lengthwise, and cut into 1/4-inch thick wedges
1 fresh poblano chili, stemmed, seeded, and chopped
6 whole whole wheat flour tortillas (10 inches wide), warmed
Chopped cilantro, shredded cabbage, low-fat sour cream, and lime wedges

Preheat oven to 425 degrees. Line two 12-by-15-inch baking pans with aluminum foil. Whisk the olive oil, lime juice, garlic, ground dried chili, and salt together. Rinse salmon and pat dry. Brush flesh side of salmon with 2 tablespoons of the lime-chili marinade. Set aside. In a medium bowl, toss the sweet potato, zucchini, onion, and chili with the remaining marinade. Arrange vegetables in a single layer on the baking pans. Roast vegetables for 10 minutes, then add salmon (skin-side down) to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes. Remove skin from salmon and slice fillet into six equal portions. Spoon vegetable mixture equally onto warm tortillas. Top each with a piece of salmon and a little cilantro, cabbage, and sour cream*. Fold tortilla over the filling. Serve with more sour cream and the lime wedges. Makes 6 servings.

*Cut the sour cream from the recipe to remove all saturated fat from this meal.
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 325
Protein: 19 g
Fiber: 3 g
Carbs: 30 g
Fat Total: 14 g
Saturated Fat: 2 g

Turkey Chili

1 large red onion, sliced or diced
1-2 peppers, diced (red, yellow, or orange are best)
1 stalk green onion, chopped
2 cups sliced mushrooms
Nonstick cooking spray
1 lb. ground turkey
1 large can chopped tomatoes
1 can black beans
1 cup black olives, sliced
Salt, pepper, Italian spice mix, and chili flakes to taste

Lightly spray a large skillet with nonstick cooking spray, then brown ground turkey. Add onion, peppers, green onion, and mushrooms. Mix and simmer until veggies are soft. Add chopped tomatoes and black beans. Mix well. Season with salt, pepper, and spice mix. Sprinkle in chili flakes. Mix and simmer for at least 10 minutes. Makes 6 servings.

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Nutritional Information: (per serving)
Calories: 281
Protein: 22 g
Fiber: 10 g
Carbs: 29 g
Fat Total: 9 g
Saturated Fat: 2 g

Healthy pancakes

2 eggs, lightly beaten

1/4 cup canola oil

2 cups lowfat milk

2 teaspoons baking soda

1/2 cup wheat germ

1/2 teaspoon salt

1 1/2 cups whole wheat pastry flour

In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 208

Protein: 8 g

Fiber: 4 g

Carbs: 23 g

Fat Total: 10 g

Saturated Fat: 2 g

Crock-Pot Orange Chicken

4 boneless, skinless chicken breasts
4 large oranges (2 chopped, 2 juiced)
2 large sweet potatoes (cut in 1/8’s)
2 large celery stocks (cut into one-inch pieces)
4 large carrots (cut into two-inch pieces)
1 red onion (sliced)
2 large sprigs of rosemary
Salt and pepper to taste
1/2 cup water

Layer ingredients, starting with carrots, sweet potato, celery, onion, then chicken. Squeeze two large oranges over entire dish and sprinkle remaining chopped orange pieces, water, and sprigs of rosemary on top. Cook on high for one hour, then turn down to low and cook six to eight hours more (depending on Crock-Pot). When done, pour liquid from Crock-Pot into bowl and serve as orange gravy.

Serves 4.
Preparation Time: 20 minutes
Cooking Time: 7–9 hours
Nutritional Information: (per serving)
Calories: 542
Protein: 58 g
Fiber: 10 g
Carbs: 56 g
Fat Total: 10 g
Saturated Fat: 3 g

Chicken Pita

Recommended by Carrie Wiatt

6 oz. boneless, skinless chicken breast
1 whole wheat pita
1-1/2 oz. low-fat feta cheese, crumbled
1/4 cup tomato, chopped
1/4 cup cucumber, peeled and chopped
Squeeze of lemon

Grill or bake chicken breast at 350 degrees for about 20 minutes. Cool chicken and cube into one-inch pieces. Place in pita and add all other ingredients. Squeeze lemon over top. Serves 1.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 490
Protein: 52 g
Fiber: 4 g
Carbs: 41 g
Fat Total: 13 g
Saturated Fat: 6 g

Apple-Berry Cobbler

SERVES 6
Ingredients

1 cup fresh raspberries
1 cup fresh blueberries
2 cups chopped apples
2 tablespoons turbinado or brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon lemon zest
2 teaspoons lemon juice
1 1/2 tablespoons cornstarch

For the topping
Egg white from 1 large egg
1/4 cup soy milk
1/4 teaspoon salt
1/2 teaspoon vanilla
1 1/2 tablespoons turbinado or brown sugar
3/4 cup whole-wheat pastry flour

Directions

Preheat the oven to 350 F. Lightly coat 6 individual oven-proof ramekins or souffle dishes with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional Analysis
(per serving)
Calories 128
Cholesterol 0 mg
Protein 3 g
Sodium 115 mg
Carbohydrate 29 g
Fiber 4 g
Total fat trace
Potassium 109 mg
Calcium 28 mg

Mango Chicken Skewers

1 tsp. lime rind, grated
1/4 cup lime juice
2 Tbsp. vegetable oil
3 cloves garlic, minced
2 tsp. chili powder
1/2 tsp. salt
1/4 tsp. cayenne pepper
3 boneless, skinless chicken breasts
2 tsp. honey
2 mangoes
1 sweet red pepper
1 small red or sweet onion, cut into 1-inch chunks

In a small bowl, create marinade by whisking together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top, toss to coat, and let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) the skin. Gently push skin to turn inside out, and cut off the flesh. Chop any flesh left on pit. Core, seed, and cut red pepper into 3/4-inch pieces. Alternately thread mango, pepper, onion, and chicken pieces onto each of 8 skewers. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside (about 8 minutes). Makes 4 servings.

Preparation Time: 40 minutes
Cooking Time: 8 minutes
Nutritional Information: (per serving)
Calories: 255
Protein: 14 g
Fiber: 4 g
Carbs: 35 g
Fat Total: 8 g
Saturated Fat: 1 g

Oven-Fried Fish

* 2 lbs. fish fillets
* 1 Tbsp. lemon juice, fresh
* 1/4 cup skim milk or 1% buttermilk
* 2 drops hot pepper sauce
* 1 tsp. fresh garlic, minced
* 1/4 tsp. white pepper, ground
* 1/4 tsp. salt
* 1/4 tsp. onion powder
* 1/2 cup cornflakes, crumbled, or regular bread crumbs
* 1 Tbsp. vegetable oil
* 1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes

Cooking Time: 20 minutes
Nutritional Information: (per serving)

Calories: 183
Protein: 30 g
Fiber: 1 g
Carbs: 10 g
Fat Total: 2 g
Saturated Fat:

Fat-Free Rice Pudding

2 cups water
1 cup long grain rice
4 cups evaporated fat-free milk
1/2 cup brown sugar
1/2 tsp. lemon zest
1 tsp. vanilla extract
6 egg whites
1/4 cup raisins
1/4 cup other fruits, such as pineapple or apricots, crushed or chopped. Experiment!

In a medium saucepan, bring the water to a boil. Add the rice and cook about 10 minutes. Pour into a colander and drain thoroughly. In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest, and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes. Remove from the heat and cool. In a small bowl, whisk the egg whites together. Pour into the rice mixture. Add the fruit and raisins. Stir until well blended. Preheat the oven to 325 degrees. Lightly coat a baking dish with cooking spray. Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, about 20 minutes. Serve warm or cold. Makes 8 servings.

Preparation Time: 20 minutes
Cooking Time: 1 hour
Nutritional Information: (per serving)
Calories: 170
Protein: 7 g
Fiber: 1 g
Carbs: 36 g
Fat Total: 0 g
Saturated Fat: 0 g

Grilled Dijon Chicken

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g

Team Beachbody Oatmeal Raisin Cookies

1-1/4 cup whole grain flour
1 cup oats (preferably rolled oats, but instant oatmeal is okay)
1/2 tsp. baking soda
1/3 cup (1/3 scoop) vanilla protein powder
3/4 cup thawed apple juice concentrate
1/2 cup applesauce
1/2 cup raisins, dried cranberries, cherries, and/or blueberries

Preheat oven to 350 degrees.

Combine flour, oats, baking soda, and protein powder. In a separate bowl, mix apple juice concentrate and applesauce. Stir the wet mix into the dry mix. Fold in raisins. Drop batter by the spoonful onto a lightly sprayed baking sheet. Bake for 10 to 15 minutes, or until lightly browned.

Homemade Sour Cream

Recommended by the National Heart, Lung, and Blood Institute

2 Tbsp. skim milk
1 Tbsp. lemon juice
1 cup low-fat cottage cheese

Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy. Yields eight 2-1/2 Tbsp. servings.

Preparation Time: 5 minutes
Nutritional Information: (per serving)
Calories: 27
Sodium: 117 mg
Calcium: 24 mg
Cholesterol: 2 mg

St. Patty's Potato Patties

3/4 cup whole wheat flour
2 Tbsp. butter, chilled
1/4 tsp. salt
1/2 tsp. baking powder
1-1/2 cups mashed potatoes (leftover mashed potatoes work great)
1 Tbsp. fat-free half-and-half or low-fat milk (if needed)
Canola cooking spray
1 Tbsp. canola oil

Add flour to medium bowl. Using a plastic knife, cut the butter into small pieces and add to the flour. Use a pastry blender to cut the butter into the flour until granules have formed. Measure the salt and baking powder and add to the flour mixture; stir well with fork. Measure and mix in mashed potatoes. Knead mixture in the bowl with your hands, incorporating as much of the flour mixture into the mashed potatoes as you can. Add a tablespoon of fat-free half-and-half or milk, if needed, to make the mixture into a dough. Roll out the dough on a floured board, using a rolling pin, till about 1/2 inch thick. Cut dough into circles using a 3-inch round biscuit or cookie cutter.

Heat nonstick griddle or skillet over medium heat. Lightly grease bottom of pan with canola oil (or canola cooking spray). Add potato cakes to pan, spraying tops with canola cooking spray. When bottoms are nicely browned, flip cakes over with spatula to brown other side. When the underside is browned, remove cakes to serving plate.

Serving suggestion: Although it's not called for in the original recipe, these cakes are delicious when you sprinkle grated cheddar cheese over the top while the second side is cooking. By the time the second side has browned, the cheese is melted! Makes 10 mini cakes (about 5 servings).

Nutritional Information: (per serving)
Calories: 187
Protein: 4 g
Fiber: 2 g
Carbs: 25 g
Fat Total: 6 g
Saturated Fat: 3.5 g

Deep Dish Artichoke Tomato Pizza

1 cup marinara sauce
1/4 tsp. oregano
1/4 tsp. Italian seasoning
1/4 tsp. black pepper
1/4 tsp. crushed red pepper
1/4 tsp. garlic powder
6 marinated artichoke hearts
1/4 medium onion, thinly sliced
5 large button mushrooms, thinly sliced
1/4 cup sliced black olives
1 cup tomatoes
1/2 (8 oz.) package low-fat mozzarella cheese

Spread a thin layer of sauce over dough. Sprinkle with herbs and seasonings. Add the artichokes, olives, onions, black olives, and tomatoes. Sprinkle with cheese if desired. Cook until bottom of crust is golden, then broil for about one minute to melt cheese until golden and bubbly. Serves 5.

Vegan version: Use soy mozzarella cheese, or no cheese at all..

Enjoy this delicious pizza on Whole Wheat Pizza Crust.

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Nutritional Information: (per serving)
Calories: 404
Protein: 19 g
Fiber: 11 g
Carbs: 54 g
Fat Total: 15 g
Saturated Fat: 3 g

Flax Waffles

2 cups whole wheat flour
1 cup white flour
4 Tbsp. sugar
6 Tbsp. baking powder
4 Tbsp. ground flaxseed
1/2 tsp. salt
4 eggs
3 cups skim milk
1/4 cup olive oil

Mix dry ingredients. Mix wet ingredients separately. Then, mix everything together and whisk until smooth. Pour about 3/4 of a cup of batter at a time onto waffle iron. Cook the waffles until they almost stop steaming. Makes about 11 waffles. If you don’t eat them right away, you can freeze them.

Cooking Time: 5 minutes
Nutritional Information: (per serving)
Protein: 9 g
Fiber: 4 g
Carbs: 36 g
Fat Total: 9 g
Saturated Fat: 1.5 g

Shakeology...Mmm, Mmm, Good!

Here are some recipes to get you thinking. The only limit to Shakeology drinks is your imagination!

Orange Julius
1 scoop GreenBerry
1 cup of water
1/2 cup almond milk
1 packet Crystal light Sugar free "Classic Orange" or "Sunrise"
Ice (I put in like 2 cups of ice)


CARL DAIKELER SPECIAL
1.5 scoop Chocolate Shakeology powder
1 banana
1 Tbsp almond or peanut butter (or to taste)
ice to taste
8oz water


SUNRISE - Antioxidant Special
¼ cup fresh orange juice
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste


Mocha Madness
1 cup water
1/2 almond milk
1 cup of water with 1 tbsp instant coffee disovled - pour over ice after it disolves!
then add 1 scoop Chocolate Shakeology powder
Ice to taste
Sweeten if desired :)


STRAWBERRY PEACH SURPRISE
1/2 cup frozen strawberries
½ cup frozen peaches
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste


Chocolate covered bananas
1/2 banana
1 scoop Chocolate Shakeology powder
1/2 cup water
¼ cup non-fat soy, rice or almond milk
Ice to taste


Yogo Berry Blast
8- oz water
1- scoop of greenberry shakeology
1- cup of frozen mixed berries
1- 4 oz container of Dannon Light & Fit yogurt vanillia


Reeses PB Cup
1 Tbsp natural almond or peanut butter
1 scoop Chocolate Shakeology powder
3/4 cup water
1/2 cup Almond Milk
Ice to taste


CHOCOLATE COVERED STRAWBERRIES
1 scoop Chocolate Shakeology powder
1 cup water
1/2 almond milk
1/2 cup frozen strawberries
Ice to taste


BLUES BUSTER
½ cup combined frozen blueberries and blackberries
1 tsp fresh orange juice
1 Tbsp non-fat blueberry yogurt
1 scoop Berry Shakeology powder
3/4 cup of water
Ice


Cap'n Crunch O' GreenBerry
1 scoop Greenberry
2 cups of Cap' n' Crunch Ceral
1/2 heavy whipping cream
1 cup Vanilla Haagen Dazs Icecream
1/2 cup of granulated sugar
1/2 cup strawberry cornsyrup
ice to taste
Top with Whip Cream
(just kidding!! You've been jammed! Simply trying to keep you on your toes! )


CREAMY BERRY FUSION
¼ cup sliced strawberries
¼ cup GreenBerry Shakeology powder
¼ cup non-fat soy, rice or almond milk
½ cup water
Ice to taste


Tropical Banana Berry
1 Scoop Greenberry
1/2 cup Unsweetened almond milk
1/2 banana
2oz of 100% Pineapple juice
ice


Strawberry/Choco PB Banana
1 Scoop of Chocolate
8 oz water
1/2 banana
1 tbsp of peanut butter
ice
Frozen strawberries