California Grilled Chicken


3/4 c. balsamic vinegar

1 tsp. garlic powder

2 tbsp. honey

2 tbsp. extra-virgin olive oil

2 tsp. Italian seasoning

kosher salt

Freshly ground black pepper

4 boneless skinless chicken breasts

4 slices mozzarella

4 slices avocado

4 slices tomato

2 tbsp. sliced basil

Balsamic glaze, for drizzling



  1. In a small bowl, whisk together balsamic vinegar, garlic powder, honey, oil, and Italian seasoning and season with salt and pepper. Pour over chicken breasts and marinate 20 minutes.
  2. Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF on an instant-read thermometer.
  3. Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes.
  4. Garnish with basil and drizzle with balsamic glaze.


Recipe Taken from

All Rights Reserved

Mesquite Grilled Turkey Burgers

Ingredients (4 burgers)

For the burger patties

  • 20 oz ground turkey
  • 1/4 cup non-fat Greek yogurt
  • 3 Tbsp finely diced roasted red bell pepper
  • 2 Tbsp finely chopped flat leaf parsley or cilantro
  • 2 Tbsp finely chopped shiitake mushroom
  • 2 cloves garlic, peeled and finely minced
  • 1 green onion, finely chopped
  • 1/2 tsp Lawry's Seasoned Salt
  • 1/2 tsp ground black pepper

Everything else

  • 4 whole wheat burger buns
  • 4 slices pepper jack cheese
  • 1 avocado, peeled and sliced
  • Thin sliced lettuce, tomato, and red onion


  1. Mix together all patty ingredients until thoroughly blended. Divide into 4 equal balls and form into patties (roughly 1/3rd lb each) about 3/4" thick and 4-5 inches in diameter. Refrigerate for at least 30 minutes.
  2. Preheat a charcoal grill to 400f (medium high). It should be at this heat for at least 5 minutes prior to grilling to get your grates pre-heated. Immediately prior to grilling, add 4-5 Kingsford Smokehouse Style Mesquite Briquetes or 1/2 cup of mesquite wood chips.
  3. Grill the burgers until the bottom cooks through and juices start to pool on top of the patties, about 5 minutes. (Note: I rotate my patties 1/4 turn at 3 minutes to get a cross hatch pattern.)
  4. Flip and cook until the patties reach an internal temperature of 165f, about 3-5 minutes. Top with a slice of pepper jack cheese in the last minute or two.
  5. Remove and rest on a raised rack and meanwhile toast your buns on the grill.
  6. Assemble the burgers with lettuce, tomato, avocado, and red onion.


Recipe originally appeared on 

Buffalo Chicken Salad

Recipe Image


    • 1½ pounds skinless, boneless chicken breast halves
    • ½ cup Wing Time® Buffalo chicken sauce or reduced-sodium Buffalo sauce
    • 4 teaspoons cider vinegar
    • 1 teaspoon Worcestershire sauce
    • 1 teaspoon paprika
    • ⅓ cup light mayonnaise
    • 2 tablespoons fat-free milk
    • 2 tablespoons crumbled blue cheese
    • 2 romaine hearts, chopped
    • 1 cup whole grain croutons
    • ½ cup very thinly sliced red onion


  • 1Place chicken in a 2-quart slow cooker. In a small bowl stir together Buffalo sauce, 2 teaspoons of the vinegar, and the Worcestershire sauce; pour over chicken. Sprinkle with paprika. Cover and cook on low-heat setting for 3 to 4 hours.
  • 2At serving time, in a small bowl whisk together light mayonnaise, the milk and the remaining 2 teaspoons of vinegar; stir in blue cheese. While chicken is still in the slow cooker, use two forks to pull meat into bite-size chunks.
  • 3Divide romaine among 6 plates. Spoon chicken and sauce over lettuce. Drizzle with blue cheese dressing and top with croutons and red onion slices.
  • Tips: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Baked Lemon Garlic Cod


4 (6-ounce) pieces cod (boneless, skinless)
Sea salt and black pepper (to taste)
1 1/2 teaspoons butter
1 tablespoon olive oil
2 cloves garlic (crushed)
2 tablespoons lemon juice
2 tablespoons flat-leaf parsley (chopped)

Heat oven to 400 F.
Pat cod pieces with a paper towel and place in a baking dish large enough to hold the fish in one layer. Very lightly coat the bottom of the dish with cooking spray.
Season fish with a little sea salt and freshly ground black pepper.
Place butter and olive oil in a small nonstick skillet. Heat on medium-low. Add garlic and sauté for 1 minute. Add lemon juice and parsley, then remove from heat.
Drizzle garlic mixture over top of fish. Bake for 12 to 14 minutes or until fish flakes easily with a fork.
If desired, serve the accumulated pan juices on the side.

Makes 4 servings.

Serve with rice or a salad with light vinaigrette.

Taken from

Zucchini Crust Pizza


  • 2 cups shredded zucchini (1 to 1-1/2 medium), squeezed dry
  • 1/2 cup egg substitute or 2 large eggs, lightly beaten
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 cups shredded part-skim mozzarella cheese, divided
  • 1/2 cup grated Parmesan cheese, divided
  • 2 small tomatoes, halved, seeded and sliced
  • 1/2 cup chopped onion
  • 1/2 cup julienned green pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil


  • 1. Preheat oven to 450°. In a large bowl, combine first four ingredients; stir in 1/2 cup mozzarella cheese and 1/4 cup Parmesan cheese. Transfer to a 12-in. pizza pan coated generously with cooking spray; spread to an 11-in. circle.
  • 2. Bake until golden brown, 13-16 minutes. Reduce oven setting to 400°. Sprinkle with remaining mozzarella cheese; top with tomatoes, onion, pepper, herbs and remaining Parmesan cheese. Bake until edges are golden brown and cheese is melted, 10-15 minutes. Yield: 6 slices.

Nutritional Facts

1 slice: 188 calories, 10g fat (5g saturated fat), 30mg cholesterol, 514mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 14g protein. 


Recipe taken from

Coffee-Braised Pot Roast with Caramelized Onions

Recipe Image

 Patsy Jamieson

“This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and pure—and nobody misses the excess sodium. (For a slow-cooker variation, see below.)”


    • 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
    • ½ teaspoon salt, or to taste
    • 4 teaspoons extra-virgin olive oil, divided
    • Freshly ground pepper, to taste
    • 4 cloves garlic, minced
    • 1 teaspoon dried thyme
    • ¾ cup strong brewed coffee
    • 2 tablespoons balsamic vinegar
    • 2 tablespoons cornstarch mixed with 2 tablespoons water
    • 2 large onions, halved and thinly sliced (4 cups)


  • 1Preheat oven to 300°F.
  • 2Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
  • 3Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
  • 4Braise the beef in the oven until fork-tender but not falling apart, 2½ to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
  • 5Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.
  • 6Slow-Cooker Variation:
  • 7In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just ½ cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4½ to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.
  • Make Ahead Tip: The pot roast will keep, covered, in the refrigerator for up to 2 days. Reheat meat slices and sauce, covered, in the oven, microwave or on the stovetop.
  • Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.
  • For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Recipe taken from All Rights Reserved

Black Bean Croquettes with Fresh Salsa

From: EatingWell Magazine, January/February 2008



    • 2 15-ounce cans black beans, rinsed
    • 1 teaspoon ground cumin
    • 1 cup frozen corn kernels, thawed
    • ¼ cup plus ⅓ cup plain dry breadcrumbs, divided
    • 2 cups finely chopped tomatoes
    • 2 scallions, sliced
    • ¼ cup chopped fresh cilantro
    • 1 teaspoon chili powder, hot if desired, divided
    • ¼ teaspoon salt
    • 1 tablespoon extra-virgin olive oil
    • 1 avocado, diced


  • 1Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  • 2Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and ¼ cup breadcrumbs. Combine tomatoes, scallions, cilantro, ½ teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  • 3Mix the remaining ⅓ cup breadcrumbs, oil and the remaining ½ teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant ½-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  • 4Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
  • Taken from

Black Bean Quesadillas


    • 1 15-ounce can black beans, rinsed
    • ½ cup shredded Monterey Jack cheese, preferably pepper Jack
    • ½ cup prepared fresh salsa (see Tip), divided
    • 4 8-inch whole-wheat tortillas

      • 2 teaspoons canola oil, divided
      • 1 ripe avocado, diced


  • 1Combine beans, cheese and ¼ cup salsa in a medium bowl. Place tortillas on a work surface. Spread ½ cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  • 2Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
  • Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.


Recipe and image taken from


Five-Spice Turkey & Lettuce Wraps

This recipe appears on




    • ½ cup water
    • ½ cup instant brown rice
    • 2 teaspoons sesame oil
    • 1 pound 93%-lean ground turkey
    • 1 tablespoon minced fresh ginger
    • 1 large red bell pepper, finely diced
    • 1 8-ounce can water chestnuts, rinsed and chopped
    • ½ cup reduced-sodium chicken broth
    • 2 tablespoons hoisin sauce, (see Note)
    • 1 teaspoon five-spice powder, (see Note)
    • ½ teaspoon salt
    • 2 heads Boston lettuce, leaves separated
    • ½ cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
    • 1 large carrot, shredded


  • 1Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
  • 2Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
  • 3To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.
  • Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
  • Tips: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
  • Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

Grilled Pork Salad

Grilled Pork Salad Recipe

Serves 6

Approximately 300 calories per serving



1/2 cup pecans

2 teaspoons canola oil

1 teaspoon salt, divided

Dash of sugar

2 1/2 tablespoons extra-virgin olive oil, divided

1 1/2 tablespoons white wine vinegar

1/2 teaspoon freshly ground black pepper, divided

(1-pound) pork tenderloin, trimmed

Cooking spray

5 cups chopped escarole

1 1/3 cups thinly diagonally sliced celery

2 cups thinly sliced red Bartlett or Comice pear (about 2)


1. Preheat oven to 350°.

2. Combine pecans and canola oil in a small bowl; toss well. Place pecans on a baking sheet. Sprinkle with 1/4 teaspoon salt and sugar. Bake at 350° for 5 minutes.

3. Preheat grill to medium-high heat.

4. Combine 1/4 teaspoon salt, 2 tablespoons olive oil, vinegar, and 1/4 teaspoon pepper in a large bowl, stirring with a whisk.

5. Brush pork with remaining 1 1/2 teaspoons olive oil; sprinkle with the remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Place pork on a grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 145°. Let stand 10 minutes. Cut, crosswise, into 1/4-inch-thick slices.

6. Add escarole and celery to vinegar mixture; toss gently to coat. Place 1 cup escarole mixture on each of 6 plates; top each serving with 1/3 cup pears and 3 ounces pork. Sprinkle evenly with pecans.

Breakfast Tacos

Here is a high protein breakfast idea that is only 240 calories!
Makes: 1 serving
Serving Size: 2 tacos
Active Time: 15 minutes
Total Time: 15 minutes

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

1.Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2.Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.


Per serving: 239 calories; 7 g fat (2 g sat, 2 g mono); 4 mg cholesterol; 24 g carbohydrates; 2 g added sugars; 2 g total sugars; 21 g protein; 3 g fiber; 443 mg sodium; 558 mg potassium.

Nutrition Bonus: Iron (19% daily value), Zinc (17% dv), Calcium (17% dv), Potassium (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 lean meat

Salads, Salads, Salads!!!

We wanted to try to choose one salad from this great list but they all looked too yummy! Try one today.

10 Amazing Salads

Shellfish Ceviche

(serves 10)


  • 1 lb raw shrimp, about 35 shrimp total
  • 1 lb bay scallops
  • 1 cup coconut milk
  • 1/2 cup fresh lime juice
  • 1/4 cup finely chopped red bell peppers
  • 1/4 cup finely chopped Serrano peppers, steamed and seeded
  • 3 tbsp chopped cilantro
  • 2 tbsp minced ginger root
  • 1 tsp salt


  1. Thoroughly wash shellfish before preparing.
  2. In a large pot, bring a good amount of water to a boil. Add shrimp and bring to a simmer over medium heat. Cook 1 to 2 minutes until shrimp are opaque.
  3. Add scallops and cook for 1 to 2 minutes until opaque.
  4. Remove shellfish from water and put on ice. Let stand until cooled.
  5. Strain shellfish and slice into small pieces.
  6. Whisk together coconut milk, lime juice, peppers, cilantro, salt and ginger. Toss together with shrimp and scallops.
  7. Wrap everything with plastic wrap and refrigerate at least 6 hours, or until shellfish is thoroughly marinated. Serve cold.

Nutritional Information per Serving

116 Calories

3 g Carbohydrates

0.5 g Fiber

0.5 g Sugars

5.8 g Fat

13.3 g Protein

334 mg Sodium

Crisp Cucumber Salsa

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt

Note: 1/4 cup is only 16 calories!

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.

Pea and Avocado Dip

Yields: 6-8 servings | Serving Size: 2-3 Tbsp |Calories: 80 | Total Fat: 3.9 g | Saturated Fat: 0.6 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 4 mg | Carbohydrates: 9.3 g | Dietary Fiber: 4.1 g | Sugars: 2.9 g | Protein: 3.1 g |



  • 1 -1/2 cups of green peas, fresh or frozen, cooked and cooled

  • 1 avocado

  • I clove of garlic

  • 1 tablespoon lime juice

  • hot sauce to taste


Place all the ingredients into a food processor and mix to the consistency you prefer.


Tuna Cakes

6.5 oz. foil-pouch tuna, oil-pack, drained, or salmon or fresh crab (half a 12 oz. can or 5 oz. can will work OK, if that’s all you have on hand)
2 beaten eggs
¼ tsp. Seafood Spice Blend (There are many great recipes to make this online!)
3 T. mayo
½ c. celery, finely chopped
1/3 c. green onion, chopped
2 oz. yellow onion, chopped
¼ c. red bell pepper (best as it is sweeter, but any color is fine)
Revolution Roll (Oopsie) (or other low-carb biscuit or bread you have on hand)
Dash black pepper
2 T. olive oil (to saute veggies)
1 T. olive oil (to fry croquettes)
DIRECTIONS:  Heat the 2T. olive oil in non-stick skillet and saute veggies until tender.  Scrape into mixing bowl.  Add all other ingredients to bowl (except remaining tablespoon of oil).  Stir well to blend smoothly.  Form into 6 small patties and brown in the 1 T. oil in the skillet over medium-high heat.  Try not to disturb or flip them until the first side is fully browned or they will likely tear up on you.  Serve at once with your favorite cream sauce or tartar sauce, low-carb ketchup.  I like to serve these with a light cream sauce or homemade mayo into which I’ve stirred a bit of the Seafood Spice Blend or my Shawarma seasoning.
NUTRITIONAL INFO:   Makes 6 tuna cakes, each containing:
201 calories
16.3 g  fat
2.13 g carbs, .5 g fiber, 1.63 g NET CARBS
12.9 g  protein
127 mg sodium

Hot Cinnamon Pears

Here is a great treat for a cool fall or winter day!


1 can lite pears (either sliced or halves)
Pour pears in to a microwave-safe dish. Sprinkle cinnamon on top. Heat in microwave for 1 minute. Divide in to 4 small dishes. Enjoy. 

Cucumber and Dill Sandwich

1/4 cup plain non fat greek yogurt
1/2 tsp. lemon juice
1 dash sea salt
1 dash pepper
1/2 tsp dill, fresh
1/3 cup cucumber, sliced small
2 slice whole wheat bread
In a bowl, add greek yogurt, lemon juice, salt, pepper and dill; mix until combined. Stir in cucumbers.
Add cucumber mixture to one slice of bread and top with other slice of bread.

Calories are calculated using 90 calorie bread; therefore, you could reduce calories by using 45 calorie bread. 
Calories per sandwich: 219, Fat: 0, Cholesterol: 0, Sodium: 99, Potassium: 60, Carbs: 39, Fiber: 4.3, Sugar: 6.4, Protein: 10

Pumpkin Spice Latte

School has started, fall is coming, and the weather is going to start getting cooler. Try this version of a hot fall treat that is sweet, tasty, AND healthy!
Pumpkin Spice Latte
Ingredients (makes 2 servings)
-1 cup unsweetened vanilla almond milk
-1/2 cup plain pumpkin purée filling (120g)
-1 scoop MRM whey protein
-1 Tbsp vanilla extract
-3 stevia packets (or any sweetener of choice)
-1.5 tsp pumpkin pie spice
-10 oz strong brewed coffee
-Mix all ingredients in blender then microwave for 45 seconds and enjoy!
Macros per serving (12oz)
90 calories
2g fat
7g carbs (2g fiber)
10.5g protein

1/2 cup frozen strawberries
1/2 – 1 cup unsweetened Almond milk (or coconut milk)
TIP: Looking for a way to minimize calories and maximize nutrition? Use unsweetened Almond or Coconut milk. They come in an unsweetened or light versions as well. You can get some with vanilla flavoring too. It has less calories but more calcium than skim milk. Calories range 30-60 calories per 8 ounce serving. It is a non-dairy product. Great when used on cereal or in a Smoothie (or a low calorie ice coffee). There are a few different brands.