Chicken Yakitori

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 253
Protein: 41 grams
Carbohydrates: 8 grams
Fat: 2 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, cut into 2-inch cubes
• 1/2 cup low-sodium soy sauce
• 1/2 cup sherry or white cooking wine
• 1/2 cup low-sodium chicken broth
• 1/3 teaspoon ground ginger
• 1 pinch garlic powder
• 1/2 cup scallions, chopped

Method 

1. Place a small saucepan over medium-high heat. Add the soy sauce, sherry,
chicken broth, ginger, garlic powder, and scallions. Bring to a boil and
immediately remove from heat, set aside.
2. Preheat the oven’s broiler. Start threading the chicken onto metal or
bamboo skewers (if using wood, I recommend soaking in water for 30
minutes to prevent them catching on fire). Coat a broiler pan with cooking
spray and place chicken skewers on pan. Brush each skewer with the sherry
sauce.
3. Place the pan under the broiler for 3 minutes, until browned. Remove from
the oven, turn the chicken over and spoon a little more sauce onto each one.
Return to the broiler until the chicken is cooked through and nicely browned.

Simple Spinach Scramble

Servings: 1

Prep Time: 2 – 3 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 275
Protein: 36 grams
Carbohydrates: 9 grams
Fat: 10 grams

Ingredients

• 1 cup spinach (fresh or frozen)
• 1/4 cup onion, chopped
• 1/4 cup red bell pepper, chopped
• 6 egg whites
• 2 large eggs
• salt and ground black pepper, to taste
 little olive oil or butter 

Method
1.wash and clean spinach and keep a side.
2.hot pan and add oil or butter ,then saute onion until translucent then add red bell pepper for another    2 minutes
3.add salt and pepper and spinach saute well
4.beat egg whites and whole eggs together and put it to the pan and mix well
5.serve hot

  

Baked Yellow Squash

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

Calories: 75
Protein: 6 grams
Carbohydrates: 11 grams
Fat: 2 grams

Ingredients

• 1 teaspoon extra-virgin olive oil
• 2 egg whites
• 1/2 cup skim milk
• 2/3 cup low-carb bread crumbs
• 1 tablespoon Parmesan cheese, shredded
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 2 large yellow squash, quarter-cut lengthwise, then cut in half width wise

Method

1. Preheat the oven to 450°F.
2. In medium-sized bowl, lightly whisk the egg whites and milk.
3. In a different medium-sized bowl, add the bread crumbs, cheese, onion
powder, paprika, parsley, garlic powder, and pepper. Mix well.
4. Dunk the squash in the egg mixture and then coat in the bread crumb
mixture.
5. Coat a baking dish in the oil and add the eggplant cut side up. Place in the
oven for 15 minutes, or until browned.

Green Beans Almondine

Servings: 4

Prep Time: Under 5 mins
Cooking Time: 5 – 10 mins

(Per Serving)

Calories: 83
Protein: 4 grams
Carbohydrates: 10 grams
Fat: 5 grams

Ingredients

• 1 pound fresh green beans, washed and trimmed
• 1/2 teaspoon extra-virgin olive oil
• 1/4 cup slivered almonds
• salt and ground black pepper, to taste

Method 

1. Bring a large pot of water to a boil on high heat. Add the green beans and
boil for 2 – 4 minutes, or until tender.
2. Drain the beans and place in a large bowl. Stir in the oil, salt, and pepper.
3. Heat a nonstick skillet over medium-high heat. Coat the almonds in
cooking spray and add to hot skillet. Stir frequently for 2 – 3 minutes, or until
toasted. Reduce heat to medium and add the green bean mixture. Cook for
another 2 minutes, stirring occasionally.

Thai Basil Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 191
Protein: 41 grams
Carbohydrates: 2 grams
Fat: 3 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 3 cloves garlic, finely chopped
• 2 jalapeno peppers, seeded and finely chopped
• 1 tablespoon fish sauce
• 1 teaspoon Stevie or other sugar alternative
• 1/4 cup fresh basil, chopped
• 1 tablespoon fresh mint, chopped
• 1 tablespoon unsalted dry-roasted peanuts, chopped

Method

1. Cut each chicken breast into about 8 strips, set aside.
2. Coat a 12-inch skillet in cooking spray and heat over medium-high heat.
Add the garlic and chilies and sauté, stirring constantly until garlic is just
golden.
3. Add the chicken strips and cook 8 – 10 minutes, stirring frequently, until
chicken is cooked through. Add the fish sauce and Stevie and sauté 30
seconds. Remove from heat and sprinkle on the basil, mint, and peanuts.

Salmon Burgers

Servings: 2

Prep Time: Under 5 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 273
Protein: 28 grams
Carbohydrates: 11 grams
Fat: 12 grams

Ingredients

• 1 can (16 ounces) cooked salmon
• 1 egg
• 1/2 cup plain bread crumbs
• 1/2 small onion, diced
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• salt and ground black pepper, to taste
• 1 tablespoon extra-virgin olive oil

Method

1. Drain salmon. In a medium bowl, combine with the rest of the ingredients,
except oil. Form into 4 patties.
2. Heat oil in a large skillet over medium-high heat. Add salmon burgers and
cook for 1 – 2 minutes per side, or until browned.
3.cut 4 half burger bun and apply little mayonnaise and keep burger on it and on the burger keep little arugula leaves with sliced tomato and serve

  

Steak Soft Tacos

Servings: 4 (2 tacos per serving)

Prep Time: 10 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 431
Protein: 34 grams
Carbohydrates: 56 grams
Fat: 10 grams

Ingredients

• 12 ounces extra-lean strip steak, thinly sliced
• 1/2 teaspoon ground cumin
• 1 teaspoon chili powder
• 3 cloves garlic, minced
• 2 cups cooked black beans, drained
• 1 cup salsa
• 8 (6 inch) whole wheat tortillas
• 1 cup tomato, finely chopped
• 1/2 cup onion, finely chopped
• 1 cup shredded lettuce
• 8 teaspoons low-fat cheddar cheese, shredded

Method

1. Place the beef in a large mixing bowl, add the cumin, chili powder, and
garlic and toss to coat.
2. Coat a large skillet in cooking spray and place over medium-high heat.
Add the steak and stir-fry for 4 – 6 minutes. Add the beans and salsa and stirfry
until desired doneness, then remove from heat.
3. Meanwhile, warm the tortillas in a pan or the microwave. Top each tortilla
with 1/8 of the steak mixture and toppings.