forcefactor cookbook 2

8/19/2019 ForceFactor Cookbook 2

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COOKBOOK


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THEFORCE FACTOR®

COOKBOOK Companion recipes for your workout and Force Factor

supplement program selected to help you

Unleash Your Potential™

Anthony Lewis


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Copyright © 2012 Force Factor ® , LLC

All rights reserved. No part of this book may be reproduced

in any form without written permission from the publisher.


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CONTENTS

BREAKFAST ...................................................................................................................................

SOUPS ..........................................................................................................................................1

SALADS ........................................................................................................................................3

POULTRY ......................................................................................................................................4

BEEF ............................................................................................................................................6

PORK ...........................................................................................................................................7

FISH & SHELLFISH .........................................................................................................................8

SIDES & SAUCES ...........................................................................................................................9

DESSERTS & SNACKS ..................................................................................................................11

PROTEIN SHAKES ........................................................................................................................12


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BREAKFASTYou’ve heard it before: Breakfast is the most important meal of the day.

Well, it’s true, especially when you’re trying to build muscle, lose weight, or

just get in better shape. The fuel you give your body at breakfast can make

a huge difference for your energy level at the gym later on. It can also help

you to stay on track with your diet plan and resist temptations later. During

sleep, our body is fasting. So, breakfast literally means “breaking the fast.”

You need nutrients in the morning to start up your metabolism and get

your body back to building muscle. That’s why many experts recommend

you “eat breakfast like a king” and make dinner your smallest meal.

The building blocks of a great breakfast include proteins, complex

carbohydrates for energy, ber for fullness, and a small amount of

(healthful) fats. Breakfast is the right time of the day to ingest the

carbohydrates you need for energy. Choose complex carbs in the morning

to avoid the insulin surge caused by simple carbohydrates (like sugars).

For breakfast, we’ve included recipes that cover the basics of our favorite

morning muscle-building meals. From the protein-rich eggs in our Easy

Spinach Frittata to the complex carbs of oats in our Chocolate Banana

Oatmeal to a makeover of traditional pancakes, we’ve got great choices

that will get you out of bed in the morning and ll you up so you’re ready to

start your day.

B


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4

THE RECIPESBREAKFAST EGG CUPS .............................. 5

CAULIFLOWER HASH ................................ 6

CHOCOLATE BANANA OATMEAL ................. 7

EASY SPINACH FRITTATA ........................... 8

FIESTA EGGS ............................................ 9

FRENCH VANILLA OATMEAL ..................... 10LOW-FAT BREAKFAST BURRITO ................ 11

MEDITERRANEAN EGG WHITE OMELET ..... 12

PROTEIN PANCAKES ............................... 13

PUMPKIN PIE OATMEAL .......................... 14

ZUCCHINI PANCAKES .............................. 15


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Breakfast Egg CupsMaking breakfast for a crowd? These vegetable egg cups will keep everyone full and satisfied

through the morning. You can substitute low or non-fat cheddar cheese for the mozzarella if you

prefer the flavor. Chopped, cooked Canadian bacon can also be substituted for the bacon bits.

INGREDIENTS DIRECTIONS1 medium onion, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

1 tablespoon olive oil

1 ½ cups fresh spinach, torn

12 large eggs

1 cup par t-skim mozzarella cheese, shredded

3 tablespoons bacon bits

Preheat oven to 350°F.

Heat the oil in a large skillet over medium-high heat. Add onion an

pepper and cook until just before onions become translucent. Add

and fresh spinach and sauté until spinach is fully cooked (spinach

shrink dramatically in size). Remove from heat to cool.

In a medium bowl, whip the eggs, shredded cheese, and bacon b

When completely incorporated, add cooled veggies and mix well.

Spray a muffin pan with nonstick cooking spray. Spoon the egg m

evenly into 18 muffin cups. Cook in the oven for 20 minutes or unti

are set.

Makes 18 savory egg muffins.


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Cauliflower HashBoth fast-food and diner-style hash browns are diet-disasters. Deep frying in oil adds lots of fat

and saturated fat to the starchy potatoes. As oily and greasy as French fries, they can also be

as addicting, making it impossible to stop after just a few bites. Instead, try our cauliflower hash.

The cooked cauliflower has a similar texture to potatoes but has less starch (and fewer carbs) per

serving. Using turkey bacon and just a little oil also helps keep the fat content under control.

INGREDIENTS DIRECTIONS12 ounces of fresh cauliflower, well grated

4 slices turkey bacon

½ cup chopped onion

1 tablespoon olive oilSalt and pepper, to taste

In a large skillet over medium-high heat, heat the bacon and onion and

cook until they just begin to brown. Add in the cauliflower and some of t

oil. Stir continuously, adding the remainder of the oil gradually as neede

while the cauliflower browns. The hash is complete when the cauliflowevery soft and browned all over.

Makes 2 servings.


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Chocolate-Banana OatmealIf you’re a fan of chocolate in the morning, than this is the oatmeal recipe for you. Using a low-c

hot cocoa mix and zero-calorie sweetener helps keep the calorie and fat count low so you can g

sweet fix while you’re getting complex carbs for all-day energy from the oatmeal and potassium

the bananas.

INGREDIENTS DIRECTIONS ⅓ cup regular oats

1 packet diet hot cocoa mix

¼ cup boiling water

¼ teaspoon cinnamon ⅛ cup cold water

1 teaspoon zero-calorie sweetener

1 small banana, mashed well

In a small bowl, mix the cocoa packet, boiling water, and cinnamo

dissolved. Add in the cold water and stir. Place in the refrigerator fo

least 15 minutes.

Remove from refrigerator and mix with oats and mashed banana

large (microwave-safe) bowl and cook in the microwave for 3 minu

Stir, then allow it to cool and thicken before eating. Serve with add

banana slices on top, if desired.

Makes 1 serving.


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Easy Spinach FrittataThis spinach frittata packs a kick of heat from the jalapenos. If you don’t like spicy food in the

morning, swap out the hot peppers for ½ cup of chopped red bell pepper. If you want even more

spice in the morning, leave in some of the jalapeño seeds.

INGREDIENTS

DIRECTIONS

12 eggs

1 cup fresh spinach

4 jalapeño peppers, seeded and diced


½ cup par t-skim mozzarella cheese, shredded

3 tablespoons skim milk

Cook eggs in skillet for approximately 2 minutes, scraping the sides and

bottom with a spatula. When eggs are somewhat cooked, but still very

loose (there should be chunks of cooked eggs amid the loose eggs), st

stirring and allow it to cook for 1 minute longer.

Sprinkle the eggs with the remaining ¼ cup of cheese. Put skillet unde

broiler and brown for 2-4 minutes.

Remove skillet from oven and allow it to sit for 5 minutes to complete

cooking. Cut into 8 wedges and enjoy.

Makes 8 servings.

Preheat broiler.

Spray a skillet (12” preferred) with nonstick cooking spray and place over

medium-high heat. Sauté spinach, peppers, and onions until cooked.

Season with salt and pepper to taste.

In a separate bowl, whisk the eggs with the milk and ¼ cup of the cheese.

Add egg mixture to the skillet.


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Fiesta EggsStart the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serv

these eggs plain, without the wrap, if you prefer, but the tortilla makes it super easy to take them

breakfast on-the-go.

INGREDIENTS DIRECTIONS4 whole-wheat, low-carb tortillas

2 green chilies (canned, drained), chopped finely

1 onion, chopped

2 tomatoes, seeded and chopped

3 whole eggs plus 1 egg white, beaten

1 tablespoon taco seasoning

2 tablespoons fat-free cheddar cheese, shredded

Salt and pepper, to taste

Spray a large skillet with nonstick vegetable cooking spray. Over lo

add the chopped chilies, onion, and tomatoes. Cover skillet and co

tender, stirring occasionally.

In a bowl, combine eggs and taco seasoning. Uncover skillet and

vegetables to one side of the pan. Add the egg mixture to the othe

and scramble them. When the eggs are almost completely cooked

them with the vegetables to complete the cooking. Season with sa

pepper.

Place ¼ of cooked eggs on a whole wheat tortilla and sprinkle wit

shredded cheese. Wrap tortilla up and enjoy.

Makes 4 servings.


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French Vanilla OatmealIf you’re a fan of flavored oatmeal, you’ve probably realized by now that buying pre-flavored packet

can jack up the price (and the sugar count) of your breakfast dramatically. Instead, do your wallet

and your body a favor by buying the plain kind and adding your favorite flavors in yourself! This

French Vanilla Oatmeal is a great example.

INGREDIENTS DIRECTIONS½ cup oats

Dash salt

¾ cup water

¼ cup vanilla-flavored almond milk1 teaspoon vanilla extract

1 teaspoon zero-calorie sweetener

2 ounces chopped almonds

½ teaspoon brown sugar

On the stove, add a dash of salt to the water and boil. Stir in oats and

cook for about 4 minutes on medium heat. Add in the almond milk and

cook 1-2 minutes longer. Remove from heat and stir in the vanilla and

sweetener. Allow to cool and thicken for 2 minutes. Then top with slicedalmonds and sprinkle with brown sugar.

Makes 1 serving.


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Low-Fat Breakfast BurritoWhen you’re on-the-go in the morning it can be tempting to stop in for a fast-food breakfast. Ins

we’ve got an easy and portable option for you to try with this breakfast burrito. It delivers the pr

complex carbohydrates, and fiber you need to feel full and have energy at the gym later on.

INGREDIENTS DIRECTIONS1 low-fat whole wheat tortilla

1 whole egg + 2 egg whites, mixed

2 tablespoons chopped onions

2 tablespoons chopped red bell pepper1 teaspoon chopped green chile (optional)

1 tablespoon shredded non-fat cheese (e.g. cheddar or Monterey Jack)

1 teaspoon chives, chopped

1 tablespoon chunky salsa


Spray a small frying pan with nonstick cooking spray. Sauté the on

bell peppers, and chile over medium heat until the onions are tran

Add in the egg mixture and scramble gently until just before it reac

desired doneness. Mix in cheese for the final seconds of cooking.

Microwave the tortilla between 2 sheets of paper towels for 10 sec

to soften it. Then, place the tortilla flat on a plate and add the scra

eggs on top. Sprinkle the chives and the salsa over the egg, add s

pepper to taste, and wrap up the tortilla.

Makes 1 serving.


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Mediterranean Egg White OmeletThis is a great choice for those who love the Greek flavors of Kalamata olives and feta cheese. With

the whites of 5 eggs, this omelet is packed with protein and is ideal if you’re looking to gain size or

recover from a workout. You can keep the fat to a minimum by choosing reduced fat cheese and

cooking your lean bacon in the microwave on paper towels. The towels help sop up extra fat and

grease so it doesn’t end up in your eggs (or in your mouth).

INGREDIENTS DIRECTIONS1 whole egg

4 egg whites

2 strips of cooked, lean turkey bacon, chopped

1 ounce reduced-fat feta cheese, crumbled2 tablespoons avocado, chopped

5 large Kalamata olives, pitted and chopped

¼ cup fresh, chopped spinach

1 plum tomato, diced

In a small bowl, mix the egg whites and whole egg with a fork. Add to

a nonstick omelet pan or small skillet (sprayed with nonstick cooking

spray) over medium-high heat. Cook on one side until the bottom side

has completed cooking, then flip. Add the bacon, cheese, avocado,olives, spinach, and tomato atop ½ of the omelet while the egg comple

cooking. Fold egg over to cover the ingredients and serve hot.

Makes 1 serving.


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Pumpkin Pie Oatmeal Very few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no

exception. However, we’ve taken the pumpkin flavor and transformed the creamy richness of the

pie into a tasty, oatmeal breakfast that is packed with fiber to keep you full and energized for the

day ahead. It’s a great choice to help you stave off the temptations during the holidays when you’re

faced with the real deal.

INGREDIENTS DIRECTIONS¼ cup oats

2 ½ tablespoons canned pumpkin puree

1 tablespoon skim milk

1 teaspoon brown sugar1 teaspoon zero-calorie sweetener

½ teaspoon cinnamon

¼ teaspoon nutmeg

Dried cranberries and chopped pecans (optional toppings)

Cook the oats according to package directions. When

the oatmeal is finished cooking, but is still hot, add in the

pumpkin puree, brown sugar, sweetener, milk, and spices.

Mix well. Cook for 1-2 minutes longer on the stovetop. Setto cool and thicken for a minute before topping with a few

dried cranberries and pecans.

Makes 1 serving.


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Zucchini PancakesHalfway between hash browns and pancakes, these zucchini patties are delicious and easy to m

on a hectic morning. Zucchini is easy on a low-carb diet, with just about 7 grams of carbs in 1 c

cooked. Plus, it’s a great source of fiber, vitamin A, and vitamin C. The two eggs in the recipe ho

all together, acting as protein-packed pancake glue.

INGREDIENTS DIRECTIONS1 cup zucchini, grated

2 eggs

2 tablespoons onion, grated

¼ teaspoon garlic powder¼ teaspoon salt

1 tablespoon Canola oil

Grate the zucchini and blot lightly with a paper towel to remove so

excess moisture. Beat eggs together in a separate bowl.

Combine all ingredients except Canola oil and mix well.

Heat oil in a large skillet over medium-high heat. With hands, shap

mixture into 4 flattened patties and add to oil. Flip when browned o

side to complete cooking.

Makes 2 servings.


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SOUPS


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SOUPSSoup can act as both a meal starter and a meal substitute. High in liquid

content, soup eaten as a mid-day meal or as a rst course can help you

satisfy your hunger and make you feel fuller. Some research shows that

eating soup before a main course can reduce the amount eaten by about20% at the main meal. This means that having soup before your meal is

a good decision especially when you know you’re going to be faced with

a tempting, unhealthful buffet/menu later on. When you feel full, you’re

less likely to overindulge! If you’re cutting weight, soup can serve as a

low-calorie meal substitute. Try pairing one of our soups with a small

side salad or a slice of toasted whole-wheat bread to ll up your stomach

even more.

To keep fat intake low, we’ve chosen soups that are broth and vegetable-

based instead of those that are high in cream and/or butter. Chunky

vegetable soups like our Vegetable Minestrone and Zesty Taco Soup also

have the extra lling power of ber from vegetables. If you like a thicker,

creamier soup, our vegetable puree-based soups, like the Pumpkin Soup

and Creamy Carrot Soup, will denitely satisfy.

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THE RECIPESCHICKEN, NOODLE, & SPINACH SOUP ...... 19

CREAMY CARROT SOUP .......................... 20

FAT-FREE TOMATO SOUP.......................... 21

GAZPACHO WITH CHICKPEAS .................. 22

MINTY PEA SOUP ................................... 23

MISO SOUP WITH MUSHROOMS .............. 24

PUMPKIN SOUP ..................................... 25

ROASTED BUTTERNUT SQUASH SOUP ...... 26

SPICY BLACK BEAN SOUP ....................... 27

VEGETABLE MINESTRONE ........................ 28

ZESTY TACO SOUP .................................. 29

Chi k N dl & S i h S


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Chicken, Noodle, & Spinach SoupWe’ve taken the classic chicken noodle soup and packed it full of nutritious and fiber-rich veggi

8 ounces of spinach may look like a lot when fresh, but it will shrink dramatically when you add

the hot soup. Even after it has shrunk in the soup, the spinach is still a great way to get vitamin

vitamin A, and calcium.

INGREDIENTS DIRECTIONS1 tablespoon olive oil


1 large onion, chopped

1 red bell pepper, chopped

1 green bell pepper, chopped1 ½ cups celery, chopped

½ cup sliced carrots

1 cup leeks, chopped

4 cups fat-free chicken stock or broth

¼ teaspoon chili powder (optional)

8 ounces fresh spinach leaves, roughly chopped

1 cup egg noodles, cooked to al dente

¾ lb. cooked chicken breast, cut into ½” cubesSalt and pepper, to taste

Over medium heat, add oil to a large soup pot and sauté garlic, on

peppers, celery, carrots, and leeks. Cook, stirring often, until the o

are translucent. Add the chicken stock and season with salt and pe

and optional chili powder if desired. Bring to a boil. Reduce heat a

soup to simmer for 40 minutes.

Add the fresh spinach and cover the pot. Let spinach reduce in siz

cooking for approximately 2 minutes. Then add noodles and chicke

for 5 minutes longer and serve hot.

Makes 6 servings.

C C S


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Creamy Carrot SoupIf you love carrots, this is the perfect soup for you. Creamy, yet light, this soup has a little sweetnes

from the brown sugar and a little spice from the nutmeg. The carrots are an excellent source of

vitamin A which is great for your vision, immune system, cellular health, and much more.

INGREDIENTS DIRECTIONS10 medium carrots, cleaned and sliced

2 tablespoons brown sugar

2 cups water

3 tablespoons flour

½ teaspoon nutmeg4 cups skim milk

Salt and pepper to taste

Parsley, to garnish

Heat the carrots with the brown sugar and water in a large saucepan.

Cover and simmer for about 20 minutes. The carrots should be very

tender. Drain them and set aside.

In a clean saucepan, combine the flour, nutmeg, and milk. Stirringconstantly, cook over medium-high heat until the sauce thickens.

Add both the white sauce and drained carrots to a blender and puree u

smooth. You may thin the soup with a little hot water, if desired. Garnish

with parsley and serve hot.

Makes 4 servings.

F t F T t S


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Fat-Free Tomato SoupSoup is a great way to fill up your stomach; however, many creamy soups can also fill out your

waistline. Our tomato soup is tasty with Italian-inspired flavors and no fat. Serve it piping hot as

starter or alongside a toasted sandwich as a main course.

INGREDIENTS DIRECTIONS1 cup chopped onion

2 cloves garlic, crushed

¼ teaspoon cumin

½ teaspoon black pepper, freshly ground

3 cans (28 ounces each) tomatoes with their juice

2 medium ripe tomatoes, chopped well

2 tablespoons fresh parsley, minced

½ teaspoon dried oregano

Spray a large saucepan with nonstick spray and sauté the onions

garlic over medium heat. Cover pan and stir occasionally. When o

are cooked, add the cumin and black pepper and stir. Turn the hea

and cover.

Drain the canned tomatoes and set their juice aside. Blend the tom

until completely smooth using a blender or food processor. Add ble

tomatoes to the onion mixture. Then add their reserved juice and t

diced tomatoes. Cover pot and let simmer on low heat for 45 minu

Remove from heat, sprinkle with parsley and oregano and serve.

Makes 12 servings.

G h ith Chi k


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Gazpacho with ChickpeasSoups can fill you up all year long. This gazpacho is served cold, so it’s perfectly refreshing for a

hot summer day. The addition of the chickpeas adds in a lot more fiber to help you feel fuller, faster

Chickpeas are also rich in important minerals like calcium, iron, and zinc.

INGREDIENTS DIRECTIONS1 (15 ounce) can chickpeas, rinsed and drained

6 cups tomato juice

1 cup cherry tomatoes, quartered


½ cup cucumber, finely chopped

¼ cup red onion, finely chopped

1 teaspoon dried parsley

½ teaspoon hot sauce

¼ cup lime juice

Fresh cilantro, optional

Combine all ingredients in a large bowl and mix well. Cover and chill in

refrigerator for at least 1 hour prior to serving. Garnish with fresh cilant

if desired.

Makes 6 servings.

Mi t P S


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Minty Pea SoupFresh green peas have comparatively more sugar and starch than many other green vegetables

they also have bonus phytonutrients, including some that may have anti-inflammatory benefits.

prefer a chunkier pea soup, feel free to skip the straining step in this recipe.

INGREDIENTS DIRECTIONS2 teaspoons light butter

1 cup chopped onions

4 cups green peas, shelled

3 cups fat-free chicken broth

2 cups water

1 tablespoon lime juice

2 tablespoons finely chopped mint

2 tablespoons chopped walnuts, optional

In a saucepan over medium-high heat, sauté the onions in the but

until they begin to turn translucent. Add in the peas, broth, and wa

bring to a boil. Reduce heat and allow the soup to simmer for 10 m

Remove the pot from the heat and allow it to cool for 15 minutes. T

in the lime juice and season with salt and pepper.

Puree the pea mixture in a blender until smooth. Pour half of the b

soup through a sieve to remove the solids. Allow the other half of t

mixture to remain unstrained. Combine both halves and return to t

stovetop over low heat until ready to serve. Just before serving, sp

mint and garnish with walnuts, if desired

Makes 6 servings.

Miso Soup with Mushrooms


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Miso Soup with MushroomsWhether you’re dining out or at home, miso soup is a smart choice for keeping your calorie count

low. 1 cup of this soup has just 100 calories. Miso is a Japanese flavoring made from soybeans.

White miso has a light flavor, but you can increase the level of flavor by choosing a darker variety

instead.


1 onion, finely chopped

1 cup diced tomatoes, peeled and seeded


1 tablespoon peeled, minced ginger

4 cups vegetable broth

2 tablespoons white miso

¼ lb. tofu, drained and cubed

5 ounces shiitake (or similar) mushrooms, sliced thinly

1 cup arugula or watercress leaves

¼ cup chopped green onion, for garnish

Heat the olive oil in a large saucepan over medium-high heat. Sauté th

onion until translucent. Then add the tomatoes, ginger, and garlic and

sauté for about 5 minutes. Add the stock and bring the soup to a boil.

Reduce heat and let simmer.

Add the miso, stirring constantly until dissolved. Add the cubed tofu,

mushrooms, and arugula leaves and simmer for 1-2 minutes longer.

Sprinkle with green onion and serve immediately

Makes 4 servings.

Pumpkin Soup


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Pumpkin SoupCanned pumpkin is available year-round, but this soup makes a great lunch especially during th

and winter. Having this soup before your meal may even help you avoid the temptation of pump

pie later on! As an added bonus, pumpkin puree is very low in fat and calories and an excellent

source of vitamin E, vitamin A, and fiber.

INGREDIENTS DIRECTIONS1 cup water

1 medium onion, chopped

1 (8 ounce) can pumpkin

1 cup vegetable broth

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

1 cup fat-free milk


In a large saucepan on medium-high heat, cook the onion in ½ cu

water until tender, approximately 4 minutes. Add the remaining ½ c

water, pumpkin, broth, cinnamon, and nutmeg. Mix well and bring

Reduce heat and allow soup to simmer for 5 minutes. Gently stir i

milk and heat until warm enough to serve. Do not allow the soup t

after the milk has been added.

Season with salt and pepper and serve.

Makes 4 servings.

Roasted Butternut Squash Soup


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Roasted Butternut Squash SoupRoasting the squash for this recipe makes for a tasty, sweet soup. Butternut squash is a great

source of vitamin A and vitamin C while being full of fiber. The squash and chicken broth allow this

soup to remain very low in fat while still being creamy and satisfying.

INGREDIENTS DIRECTIONS1 ½ lbs peeled butternut squash, cut into cubes


½ teaspoon salt

1 medium onion, peeled and chopped in large chunks

1 ounce peeled ginger, thinly sliced

2 ½ cups fat-free chicken broth

Preheat oven to 375° F.

Combine squash, olive oil, salt, onion, and ginger in a baking dish and

toss well to coat with the oil. Bake in the oven for 50 minutes. Vegetable

should be very tender. Remove from oven and let cool for 15-20 minute

When cool enough to blend, place the roasted vegetables and chicken

broth in a blender and blend until smooth. Blend half at a time if your

blender cannot fit all of the vegetables at once. Pour blended mixture in

a large soup pot and heat on the stove over medium heat until the soup

hot enough to serve.

Makes 6 servings.

Spicy Black Bean Soup


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Spicy Black Bean SoupThe soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a

powerhouse. They’re packed with both protein and fiber and are high in flavonoid antioxidants.

can make this a completely vegetarian dish by subbing vegetable broth for the chicken broth as

INGREDIENTS DIRECTIONS1 cup frozen corn kernels

3 (15-ounce) cans of black beans, rinsed and drained

1 ½ cups fat-free chicken broth

1 (14.5 ounce) can diced tomatoes

½ teaspoon cumin

½ tablespoon chili powder

1 teaspoon salt

In a blender, process 2 cans of the black beans with the chicken b

aside.

Spray a Dutch oven with nonstick cooking spray and heat on med

high. Add frozen corn to the pan and sauté for 5 minutes or until ju

beginning to brown. Add in the blended beans, the remaining can

beans, the tomatoes (with liquid), cumin, chili powder, and salt. St

combine. Bring the soup to a boil. Cover, reduce heat to medium,

simmer for 15 minutes, stirring occasionally.

Makes 6 servings.

Vegetable Minestrone


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Vegetable MinestroneDon’t be intimidated by the long list of ingredients in this soup! Most are vegetables that are easy t

find in your grocery store year-round. Although chopping the vegetables takes time, it’s worth it. Th

soup is chock-full of tasty (and fat-free!) vegetables that will fill you up with fiber and a huge numbe

of other important nutrients. It’s a great choice for satisfying your hunger before a winter meal so

you won’t go overboard on the main course.

INGREDIENTS

DIRECTIONS


1 cup onions, chopped

2 garlic cloves, minced

1 ½ cups zucchini, chopped

½ cup celery, chopped

½ cup cut fresh green beans

1 cup carrots, chopped

2 (16-ounce) cans of low-sodium, fat-free chicken broth

1 cup water

1 (15 ounce) can stewed tomatoes

1 (16-ounce) can red kidney beans, rinsed and drained

1 (8-ounce) can tomato sauce

1 ½ teaspoon dried oregano

½ teaspoon salt

½ teaspoon black pepper

Heat oil in a large soup bowl over medium-high heat. Add garlic and onion

and sauté for about 3 minutes. Then add all remaining ingredients, except

pasta and cheese. Bring to a boil, reduce heat, and simmer for 15 minutes

Bring the soup back to a boil and add the pasta. Cook for 10 minutes o

until the pasta is al dente.

Serve hot and sprinkle each bowl with about a tablespoon of theParmesan cheese if desired.

Makes 6 servings.

½ cup uncooked shell-shaped pasta

Grated Parmesan cheese, to taste

Zesty Taco Soup


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Zesty Taco SoupLove the taste of tacos? You can get the same great flavor without all the fattening ingredients (

cheese, sour cream, guacamole) by making this soup at home. For a little crunch, serve this sou

with a few baked tortilla chips on the side or try a small dollop of fat-free sour cream in the cent

INGREDIENTS DIRECTIONS1 lb. extra-lean ground beef

1 medium onion, chopped

1 jalapeño pepper, minced

2 (14.5 ounce) cans diced tomatoes

1 (4.5 ounce) can green chilies, chopped

2 (15 ounce) cans pinto beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained

1 (15 ounce) can cream-style corn

1 package hot taco seasoning

1 cup fat-free chicken broth


In a large soup pot, brown the beef with the onions and jalapeño u

is fully cooked (no pink remaining). Drain excess grease from the p

in the tomatoes, chilies, beans, corn, taco seasoning, and chicken

Mix well and simmer for 20 minutes. Add in extra chicken broth if y

prefer a thinner soup. Season with salt and pepper and serve.

Makes 4 servings


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SALAD


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SALADLike soups, salads are a great way to ll up your stomach with the

vitamins, minerals, and ber of vegetables without adding a lot of fat

and calories to your daily budget. Try to choose salads that are high

in a variety of fruits, vegetables, and legumes as these can provide

antioxidants as well as important vitamins and minerals that you can’t

get as easily from other food groups. Salads require caution if they are

topped heavily with dressing (especially creamy varieties like Caesar,

Ranch, Thousand Island, and Russian dressings), full-fat cheeses, and

croutons. Instead, aim to use vegetable oil-based dressings (like olive oil

and balsamic vinaigrette) as well as avocadoes and nuts in your salads to

provide more healthful, monounsaturated fats.

The salad recipes we’ve included for this book are some of our favorites

and denitely cover a wide range. Some, like the Apple Slaw and

Tabbouleh, are best served as a side dish, while others like the Peppered

Steak Salad can act as a whole, light meal on their own. Salad recipes

are also some of the most exible. If you hate an ingredient, like a

specic fruit or vegetable, you can often just swap it out for one you like

better or eliminate it entirely without ruining the recipe. So, feel free to get

a little creative with our salad recipes to tailor them to your own unique

preferences.

S

THE RECIPES


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THE RECIPES APPLE SLAW .......................................... 33

ASIAN SEAFOOD SALAD .......................... 34

BLACK-EYED PEA SALAD ......................... 35

CAULIFLOWER SALAD ............................. 36

CITRUS SPINACH SALAD ......................... 37

FRUITY CABBAGE SLAW .......................... 38

PEPPERED STEAK SALAD ........................ 39

QUICK & EASY BLACK BEAN SALAD ......... 40

SALSA-FIED RED BEAN SALAD ................. 41

SUMMER SQUASH &BROWN RICE SALAD ............................... 42

TABBOULEH ........................................... 43

TUNA MACARONI SALAD ......................... 44

Apple Slaw


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Apple SlawGreen and red apples give this side dish/salad its tart taste. They also give it a lot of fiber, vitam

and natural sweetness. Nonfat yogurt adds in a little protein and provides the creaminess to ho

all together. This salad goes great as a side dish for pork and poultry main courses.

INGREDIENTS DIRECTIONS1 cup shredded cabbage

1 crisp green apple, cored and sliced very thin

1 crisp red apple, cored and sliced very thin

2 medium carrots, grated

½ cup pre-packaged broccoli slaw

1 tablespoon lemon juice

1 tablespoon raspberry vinegar

2 tablespoons apple juice

½ teaspoon honey

¼ cup nonfat yogurt, plain or apple-flavored

1 ounce dried cranberries

In a medium bowl, combine the cabbage, apples, carrots, broccoli

and lemon juice and toss well.

In a separate bowl, combine the vinegar, juice, honey, and yogurt.

and pour over the vegetables. Toss well and refrigerate for at least

before serving.

Makes 4 servings.

Asian Seafood Salad


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Asian Seafood SaladOften overlooked, crab is actually a great fit for a healthy, active lifestyle. 3 ounces has only about

100 calories but weighs in with 19 grams of protein! Cooked shrimp has similar stats. This salad is

a light, refreshing way to add both shellfish (and the healthful protein and iron they contain) to your

day.

INGREDIENTS DIRECTIONS2 cucumbers

1 can (6.5 ounces) crab

3 ounces cooked shrimp

1 teaspoon sesame oil

1 tablespoon sesame seeds

3 tablespoons soy sauce

2 tablespoons rice wine vinegar

½ cup grape tomatoes, halved

2 tablespoons fresh parsley, chopped

Slice cucumbers very thinly and pat dry. Drain the canned crab.

In a small skillet, heat the sesame oil over medium heat. Add the sesam

seeds and toast them, stirring constantly, until they are lightly browned.

Remove seeds from pan and grind with a mortar and pestle.

Combine all ingredients in a medium bowl and toss well to combine

thoroughly.

Makes 6 servings.

Black-Eyed Pea Salad


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Black Eyed Pea SaladIf you’re not from the southern US, you might not be very familiar with black-eyed peas. Get to k

them though! Like other beans and legumes, they’re high in fiber and protein and low in fat. The

also high in potassium which is critical for keeping your muscles working properly.

INGREDIENTS DIRECTIONS3 cups black-eyed peas, cooked

½ cup chopped red bell pepper

½ cup chopped yellow bell pepper

½ cup diced green onion



3 tablespoons olive oil

4 tablespoons red wine vinegar

1 teaspoon lemon juice

2 tablespoons finely chopped fresh parsley

¼ teaspoon salt

¼ teaspoon black pepper

Combine all ingredients in a large bowl and mix well. Marinate at l

hours in the refrigerator before serving.

Makes 8 servings.

Cauliflower Salad


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Cauliflower SaladLove the taste of a classic potato salad, but don’t want all the fat and carbs? Subbing out the

potatoes for cauliflower is the answer. This recipe is cheap, easy, and perfect summertime barbecu

fare (although we enjoy it year-round).

INGREDIENTS DIRECTIONS2 lb bag of frozen cauliflower, thawed and drained

10 ounces of frozen peas and carrots, thawed and drained

2 ounces dill pickles, shredded

1 ¼ cups light mayonnaise

4 eggs, hard-boiled

2 teaspoons granulated sugar

1 teaspoon salt


½ teaspoon paprika

2 tablespoons apple cider vinegar

2 teaspoons yellow mustard


1 cup chopped celery

After hard boiling the eggs, peel and slice them in half. Remove the yol

and discard. Chop up the remaining cooked egg whites.

In a small bowl, mix mayonnaise, sugar, salt, pepper, paprika, vinegar,

and mustard. Mix well.

Dry thawed veggies with paper towels. Chop any large cauliflower piec

to approximate the size of chopped potatoes.

Combine all ingredients. Refrigerate for at least an hour before serving.

Makes 8 servings.

Citrus Spinach Salad


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Citrus Spinach SaladThis tangy salad is both refreshing and nutritious. The citrus fruits are a great source of vitamin

C and also provide potassium and calcium for bone health. Try it out during the colder months

(November – April) when citrus fruits are in their peak season.

INGREDIENTS DIRECTIONS2 tablespoons orange juice


1 tablespoon balsamic vinegar

2 navel oranges, peeled, pith & membrane removed

½ cup canned mandarin oranges, drained of juice

1 tangerine, peeled, pith & membrane removed

1 red grapefruit, peeled, pith & membrane removed

5 cups fresh baby spinach

¼ cup dried cranberries

2 tablespoons pine nuts

In a small bowl, combine the orange juice, olive oil, and vinegar. M

Add in the prepared oranges, tangerine, and grapefruit and toss to

well with dressing.

Add baby spinach to a large bowl. Top with fruit mixture and dress

gently to combine. Sprinkle cranberries and pine nuts over the top

immediately.

Makes 5 servings.

Fruity Cabbage Slaw


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Fruity Cabbage Slaw You’ve never had coleslaw like this before! We’ve taken a classic barbecue favorite and lightened it

up by ditching all the fatty mayonnaise and adding in non-fat, fiber-rich fruit instead. If you add in th

optional walnuts, you’ll also be getting healthful omega-3 fatty acids with your slaw.

INGREDIENTS DIRECTIONS1 cup shredded cabbage

1 medium red apple, chopped

¼ cup light Italian dressing

1 tablespoon milk

1 teaspoon sugar

¼ teaspoon nutmeg

¼ cup golden raisins

1 ripe pear, sliced

½ cup chopped walnuts (optional)

Combine all ingredients in a small bowl and toss gently to coat.

Refrigerate until ready to serve.

Makes 4 servings.

Peppered Steak Salad


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Peppered Steak SaladThis salad is absolutely packed with flavor and much lower in calories than the typical restauran

style steak salad. It’s also a great way to re-use any leftover roast beef you have in the fridge. Y

satisfy your cravings for protein-rich red meat while keeping fat and carbohydrates counts lowe

lunchtime. You can sub in other raw vegetables (like cucumbers, red peppers, or red onion) if yo

prefer.

INGREDIENTS DIRECTIONSSalad:

8 oz. cooked lean roast beef, cut into

thin strips

1 cup grape tomatoes, cut in half

1 cup sliced raw white mushrooms,

1 green bell pepper, sliced into strips

½ cup chopped celery

2 cups shredded cabbage

½ cup bean sprouts

Dressing:

¼ cup olive oil

¼ red wine vinegar

2 tablespoons Dijon mustard

1 tablespoon soy sauce

2 garlic cloves, crushed

½ teaspoon ginger


Mix all dressing ingredients well in a large bowl. Add all salad ingr

except the cabbage and bean sprouts. Mix well and refrigerate for

hours to allow dressing to soak. Add cabbage and bean sprouts a

the salad just before serving.

Makes 1 serving.

Quick & Easy Black Bean Salad


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Quick & Easy Black Bean SaladSide dishes don’t get much easier to make than this one. Our black bean salad is a quick fix and is

full of fiber so it’s sure to fill you up. Want to add some extra flavor? Kick up the heat by using your

favorite hot and spicy salsa. Still not hot enough? Slip in some minced jalapeño pepper, but be sure

to taste test as you go.

INGREDIENTS DIRECTIONS1 (16oz) can black beans, rinsed and drained

1 (8oz) can whole kernel corn, drained

½ cup red onion, chopped

½ cup salsa, chunky variety

2 tablespoons lemon juice

½ cup celery, chopped

1 teaspoon ground cumin

2 small garlic cloves, minced

½ teaspoon salt

Combine all ingredients. Enjoy at room temperature and refrigerate

leftovers.

Makes 8 servings.

Salsa-fied Red Bean Salad


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This bean salad is the perfect choice for filling you up (and not weighing you down). It’s incredib

simple to make as well. It’s best when served cold, so mix some up the day before you need it.

also perfect as a side dish for a summertime barbecue.

INGREDIENTS DIRECTIONS1 (15.5 ounce) can red beans, rinsed and drained

¼ cup chopped scallions

¼ cup chopped red onion

¼ cup black olives, chopped

2 large tomatoes, seeded and chopped

1-2 jalapeño peppers, seeded and chopped

1 tablespoon fresh cilantro, chopped

1 tablespoon fresh lime juice

Combine all ingredients in a medium bowl and refrigerate for at le

hour before serving.

Makes 6 servings.

Summer Squash &


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qBrown Rice SaladBrown rice is definitely a top choice for getting long-term energy in the form of complex

carbohydrates. Low in fat, cholesterol, and sodium, brown rice is definitely one of our top choice

sides at dinnertime. This salad is the perfect way to add new flavors and use up any leftover brown

rice in your fridge. Best served cold, this dish comes together super fast.

INGREDIENTS DIRECTIONS1 cup cold, cooked brown rice

½ cup diced zucchini

½ cup diced yellow summer squash

¼ cup chopped red onion

1 teaspoon chopped fresh basil

½ teaspoon salt

¼ cup low-fat zesty Italian dressing

Combine all ingredients except dressing and mix well. Refrigerate until

ready to use. Top with dressing and toss just prior to serving.

Makes 4 servings.

Tabbouleh


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Tabbouleh is a traditional Middle Eastern salad that is packed with parsley and bulgur. Bulgur is

grain that has more fiber, protein, and most vitamins and minerals than white rice. It’s also a gre

source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm,

it’s traditionally served chilled.

INGREDIENTS DIRECTIONS1 cup water

½ cup bulgur

¼ cup lemon juice


1 clove garlic, minced

1 tablespoon lemon zest

½ teaspoon salt


¼ teaspoon ground allspice

2 cups finely chopped parsley

3 tomatoes, seeded and diced

1 cucumber, peeled, seeded, and diced

In a small saucepan, combine water and bulgur and bring to a boi

and remove the pot from the heat. Allow it to stand until the water h

been absorbed completely, about 25 minutes. Drain any extra wat

point. Cool cooked bulgur and transfer to a large bowl.

To make the dressing, combine lemon juice, olive oil, garlic, zest,

pepper, and allspice in a small bowl. Mix well.

To the bulgur, add the parsley, mint, tomatoes and cucumbers. Po

dressing and toss well to coat. Chill in the refrigerator for at least 1

before serving.

Makes 8 servings.

Tuna Macaroni Salad


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This cold pasta salad is your one-stop shop for protein and carbs. We recommend using whole

wheat pasta to add more fiber and whole grains to the meal. Fiber helps you to feel fuller and

reduces your chance of overeating later on. Finally, use fresh basil if it is available and add it just

before serving.

INGREDIENTS DIRECTIONS8 ounces of uncooked, whole-wheat pasta (any bite-sized shape)

10 ounces of frozen peas

13 ounces canned tuna, packed in water, drained

¼ cup onion, minced

1 tablespoon fat-free mayonnaise

1 cup plain, nonfat yogurt

2 tablespoons Dijon mustard



½ teaspoon salt

1 cup grape tomatoes, halved

¼ teaspoon dried basil (or 1 teaspoon fresh basil)

Cook the pasta according to package directions. Drain and cool.

Cook the frozen peas in the microwave according to package directions

Drain any excess water and cool.

Combine all remaining ingredients in a large bowl. Add in the pasta and

peas and mix well. Chill in the refrigerator until ready to serve.

Makes 8 servings.


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POULTRY


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If you’re like most guys who are trying to build muscle, you’re probably

a little too familiar with plain, grilled chicken breast by now. Don’t let

boredom get you off track, though! Chicken and turkey are some of the

best sources of lean protein that your body will use to build and repair

muscle. They’re also some of the most cost-effective sources of animal

protein which helps to keep them at the top of our easy dinner list. The

same old plain, grilled breast can get tedious though. Using low calorie,

low carb herbs and spices along with vegetables can totally reinvent

the plain chicken breast. Even better, baking, poaching and stir-frying

chicken are all new preparation methods to add to your grilling routine.

When it comes to chicken, boneless, skinless breasts are the mostpopular base for our recipes. To save money, you can buy them in bulk

and freeze some for later in the week to use in a different recipe. For

turkey, we use ground turkey breast most often. Turkey is already a lean

meat, but you can nd extra-lean varieties in the grocery store that are

up to 99% fat-free. Keep in mind that these will be drier, so you might

want extra sauce or “wet” ingredients when using extra-lean turkey in our

Turkey Loaf and Turkey Meatballs.

P

THE RECIPES


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THE RECIPESBAKED LEMON-VEGETABLE CHICKEN ........ 48

CHILI POWDER CHICKEN ......................... 49

GRILLED JERK CHICKEN .......................... 50

LIME CHICKEN BREAST ........................... 51

MUSHROOM CHICKEN QUESADILLA ......... 52

ORANGE CHICKEN .................................. 53

PRETZEL-CRUSTED CHICKEN NUGGETS WITH HONEY-MUSTARD DIPPING SAUCE ... 54

SPICY GRILLED GARLIC CHICKEN ............. 55

TANDOORI CHICKEN ................................ 56

TURKEY BEAN BURRITOS ........................ 57

TURKEY LOAF ......................................... 58

TURKEY MEATBALLS ............................... 59

Baked Lemon-Vegetable Chicken


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Baking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other

preparations (e.g., sautéing, frying, braising). The lemon and basil in this dish help ensure you’re

getting plenty of flavor even without any of the extra oil or butter of other preparation styles.

INGREDIENTS DIRECTIONS3 pounds boneless, skinless chicken breasts

2 teaspoons dried basil

⅛ cup lemon juice


1 large zucchini, halved and then chopped into 8 pieces

2 carrots, halved and then chopped into 8 pieces each

1 (14 ounce) can artichoke hearts


Place chicken in a large casserole dish sprayed with nonstick cooking

spray. Sprinkle with the basil and the lemon juice. Add chopped onions

over top and arrange the chopped zucchini and carrots on top of the

chicken. Pour artichoke hearts over the top of the chicken and vegetabl

Cover dish and bake in the oven for 1 hour or until the chicken is cooke

through and the carrots are tender.

Makes 6 servings.

Chili Powder Chicken


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Forget the sugary bbq sauce! Our chili powder grilled chicken has all the flavor without all the ex

sugar, fat, and carbohydrates of the traditional barbecued chicken breast. Serve it with grilled

zucchini, corn on the cob, and a baked potato for a satisfying and balanced summer meal that w

help you maintain and improve on your gains.

INGREDIENTS DIRECTIONS4 boneless, skinless chicken breasts (about 6 ounces each)


2 teaspoons chili powder

2 teaspoons paprika


1 teaspoon black pepper

¼ teaspoon salt

Combine oil, chili powder, paprika, cumin, pepper, and salt in a la

re-sealable plastic bag. Mix well. Add the chicken breasts to bag, s

and shake to coat chicken with marinade. Refrigerate overnight to

flavors.

Add chicken breasts to grill. Cook until the juices run clear, about 1

minutes per side.

Makes 4 servings.

Grilled Jerk Chicken


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INGREDIENTS DIRECTIONS¼ cup chili chutney

1 teaspoon hot pepper sauce

4 boneless, skinless chicken breasts

2 tablespoons Jamaican jerk seasoning

Rub chicken breasts with jerk seasoning. In a separate bowl combine t

chutney and hot pepper sauce.

Grill chicken on medium high heat, about 6 minutes per side (for 6-oun

breasts). Brush chicken with chutney mix every few minutes during thecooking process. Allow chicken to rest for a few minutes before serving.

Makes 4 servings.

The Jamaican jerk seasoning in this recipe adds Caribbean flavors to a favorite protein. To make

this recipe extra simple, we purchase pre-made jerk seasoning at the grocery store, but you can

definitely substitute your own spice rub recipe instead, if you prefer. For an easy dinner, grill up som

asparagus alongside the chicken and serve together.

Lime Chicken Breast


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Even if you’re not currently enjoying the hot and sunny days of summer, this dish can still add so

tropical flavor to your dinner. It’s a great choice for having leftovers - you can eat this hot or cold

slicing up leftovers for a sandwich at lunchtime the next day. 1 serving (1/4 of the recipe) has jus

calories and 7 grams of fat.

INGREDIENTS DIRECTIONS4 boneless, skinless chicken breasts

2 bay leaves


1 tablespoon white vinegar

1 tablespoon lime juice1 teaspoon thyme

¼ teaspoon ground coriander

Black pepper to taste

2 limes, cut into slices

Preheat your oven to 325°F.

Place the chicken breasts and bay leaves into a medium-sized ba

dish. Mix oil, vinegar, and lime juice together and pour over the ch

Add the thyme, coriander, and black pepper over the top of that anin the oven for 45 minutes.

Place the lime slices over the top of the chicken and return the dis

oven for another 10 minutes.

Makes 4 servings.

Mushroom Chicken Quesadilla


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Quesadillas are typically diet-disasters: overloaded with fatty cheese, wrapped in a huge flour

tortilla, and fried in oil. They are a tasty favorite, however, so we’ve trimmed down the fat, calories

and carbohydrates with our version, using re-vamped ingredients and heating it in a sandwich pres

rather than frying it in oil. Prepare your chicken breast the lean way by poaching it in boiling wateruntil cooked through, cooling it, and then shredding it with a fork.

INGREDIENTS DIRECTIONS6 ounces sliced mushrooms


4 ounces cooked, shredded chicken breast

¼ cup onion, chopped

1 roasted red pepper packed in water, drained and sliced thinly½ cup fat-free cheddar cheese, shredded

2 high-fiber, whole-wheat tortillas (12” diameter)

Salsa and sliced avocado (for serving)

In a small skillet sprayed with nonstick cooking spray, sauté mushrooms

garlic, and onion over medium high heat until the mushrooms are tende

(about 7 minutes). Remove from heat and drain the excess liquid that th

mushrooms have released.

Heat sandwich press to high heat. Spray with nonstick cooking spray.

Divide mushroom mixture between the two tortillas. Layer on chicken,

pepper, and cheese evenly between the two and fold over the tortillas.

Place side-by-side on the sandwich press and close top.

Heat about 5-7 minutes or until the quesadilla is heated through and th

cheese is melted. Enjoy hot with salsa and slices of avocado.

Makes 2 servings.

Orange Chicken


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We turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditch

the deep-fryer and swapping out the super sugary sauce, we kept the orange taste with less

saturated fat and fewer calories.

INGREDIENTS DIRECTIONS2 ½ lbs chicken (thighs, breasts, legs, wings)

1 cup orange juice

½ cup white wine

½ teaspoon dried basil

½ teaspoon dried parsley½ teaspoon salt

½ teaspoon pepper


1 large onion, diced

1 large tomato, diced

Preheat the oven to 375°F.

Place the chicken on a shallow baking pan and cover with the oran

and white wine. Sprinkle basil, parsley, salt, and pepper over the ch

Bake the chicken in the oven for 35 minutes.

While the chicken is baking, prepare the sauce. In a skillet over me

high heat, heat the oil. Add in the onions and tomatoes and sauté

onions are translucent.

Spoon the onions and tomatoes over the chicken and bake for an

additional 10 minutes or until the chicken is fully cooked.

Makes 6 servings.

Pretzel-Crusted Chicken Nuggetswith Honey Mustard Dipping Sauce


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with Honey-Mustard Dipping SauceTraditional chicken nuggets are usually dipped in batter and fried. By baking our nuggets in the

oven, we cut out lots of unneeded saturated fat and calories. With just five ingredients, our chicken

nuggets are really easy to make and the pretzel topping adds a tasty spin on a fast-food classic

INGREDIENTS DIRECTIONSSauce:

¼ cup Dijon mustard

2 tablespoons honey

2 tablespoons apple juice

Chicken Nuggets:¾ lb. boneless, skinless chicken breasts, cut into 1-inch cubes

½ cup crushed pretzels


Mix all sauce ingredients in a small bowl and blend together well. Divid

sauce into two small dishes. Place one in the refrigerator to be used fo

dipping sauce later.

Dip each chicken cube into remaining mustard sauce, then coat with

crushed pretzels. Place on an ungreased cookie sheet.

Bake the tray of nuggets in the oven for 10-12 minutes. Serve with the

extra sauce.

Makes 3 servings.

Spicy Grilled Garlic Chicken


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This is the perfect recipe for anyone who’s getting tired of the same-old grilled chicken day afte

This spicy marinade definitely adds a punch to a classic lean protein without adding excess fat.

serving it with some grilled corn on the cob and a cold salad. You can kick up the heat even mo

keeping some of the seeds from the jalapeños.

INGREDIENTS DIRECTIONS1 chicken, approximately 3lbs., cut up and skin removed

1 cup chicken broth


1½ teaspoons dried parsley flakes

1 teaspoon ground black pepper1 teaspoon salt


1 teaspoon red pepper flakes

1-2 jalapeño peppers, seeded and chopped finely

Combine all ingredients except chicken in a small bowl and mix w

make marinade.

Place chicken in a large plastic bag. Add marinade, seal bag, and

massage marinade into chicken. Marinate at least 30 minutes or oin the refrigerator. Turn chicken several times while marinating.

When ready to cook, remove chicken from marinade. Reserve ma

for later. Place chicken pieces on a lightly oiled grill rack and grill o

medium high heat. Grill until chicken is cooked through and the ju

clear. Brush both sides with remaining marinade at least twice du

cooking.

Makes 6 servings.

Tandoori Chicken


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We’ve lightened up this classic Indian preparation for chicken breast. Slashing the meat before

applying the spices helps it to absorb as much of the spice blend as possible prior to cooking. Also

make sure to allow the chicken to marinate for a full 24 hours before cooking. If you love spice, feel

free to kick up the heat even more with extra chili powder and crushed red pepper in your marinade

INGREDIENTS DIRECTIONS4 chicken breasts, skin removed (approximately 6 ounces each)

1½ teaspoons chili powder

3 tablespoons lemon juice

1 cup plain, fat-free yogurt

1 medium onion, finely chopped


1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon salt

1 teaspoon garam masala

1 teaspoon ground ginger

1 teaspoon turmeric

½ teaspoon crushed red pepper

In a small bowl, mix together the chili powder and lemon juice.

Place chicken in a large casserole dish. With a knife, slash each chicke

breast a few times. Brush lemon juice mixture over the chicken and let

stand for 30 minutes.

In a medium bowl, combine all the remaining ingredients. Stir well to

incorporate. Pour mixture over the chicken breasts. Cover the casserole

dish and place in the refrigerator for about 24 hours.

Bake the chicken at 450°F for 40 minutes.

Makes 4 servings.

Turkey Bean Burritos


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Burritos at most take-out chains are enormous – huge carb-heavy flour tortillas full of rice, bean

greasy beef, cheese, and sour cream. They’re not exactly a lean choice. So we’ve lightened up t

classic take-out favorite by using ground turkey breast, fat-free cheese, and replacing the sour

cream with a spicy flavor.

INGREDIENTS

DIRECTIONS

1 lb. ground turkey breast

1 onion, chopped


1 (15 oz) can red kidney beans, rinsed and drained

8 oz tomato sauce

⅓ cup salsa

1½ teaspoons chili powder

1 cup fat-free cheddar cheese, shredded

1 cup reduced-fat cheddar cheese

10 (8”) flour tortillas

pink (about 10 minutes).

Add the beans, tomato sauce, salsa, and chili powder. Cover and

heat to low. Cook for 10 minutes more, stirring occasionally.

Spray a baking sheet with nonstick cooking spray.

Spoon a ½ cup of turkey mixture onto each tortilla and then sprink

tablespoon of each cheese. Roll up tortilla and place, seam side d

the baking sheet. Repeat with the remaining tortillas.

Bake in the oven for 12 to 14 minutes. Leftovers can be refrigerate

re-heated later in the microwave.

Makes 5 servings.


In a saucepan sprayed with cooking spray over medium heat, cook the

turkey, onions, and garlic, stirring frequently, until the turkey is no longer

Turkey Loaf


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Miss the taste, but not the fat of meatloaf? We make ours with lean, ground turkey. This recipe

requires very little preparation time and is much lower in fat and calories than the average meatloaf

dish. 1/6th of the recipe has about 220 calories and 6 grams of fat. Keep the fat count low by servin

it with a baked, not mashed, potato.

INGREDIENTS DIRECTIONS1½ lbs. extra-lean ground turkey

¾ cup dry, seasoned bread crumbs

1 tablespoon soy sauce

¼ cup chicken stock

1 teaspoon Worcestershire sauce½ teaspoon thyme

1 teaspoon basil

1 teaspoon parsley

1 egg

Salt and black pepper

Preheat your oven to 350°F.

Lightly beat the egg with a fork. Then combine all ingredients in a bowl

and mix thoroughly. Put the mixture in loaf pan and bake, uncovered, in

the oven for about 1 hour. Let it cool for about 10 minutes before serving

Makes 6 servings.

Turkey MeatballsF f d i ll i f i bi b l f h i d b ll Th


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Few foods are as universally satisfying as a big, warm bowl of spaghetti and meatballs. The typ

recipe is usually a diet-disaster though- packed with way more fat and carbs than you really nee

in one meal. Instead of limiting yourself to just 2 meatballs, try our turkey meatballs over cooked

spaghetti squash. We’ve kept the same great flavors of traditional meatballs but swapped in aleaner, high-protein meat with ground turkey instead of ground beef.

INGREDIENTS DIRECTIONS¾ lb. ground turkey

½ cup onion, finely chopped

¼ cup panko (or dry bread crumbs)

¼ cup shredded carrot

1 tablespoon chopped fresh basil2 tablespoons fat-free milk

½ teaspoon salt



3 cups of prepared tomato sauce

In a medium bowl, combine all ingredients except tomato sauce a

very well with hands. Shape into 1-inch balls.

In a large saucepan over medium heat, combine meatballs and sa

Cover pan and cook for 10-15 minutes (meatballs should no longepink in the center).

Serve over whole wheat spaghetti or spaghetti squash.

Makes 6 servings.


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BEEF


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Nothing says protein like red meat! The protein in beef helps to build,

maintain, and repair your body’s tissues. Beef is also a great source

of iron, the mineral that is necessary to help your body’s red blood

cells to carry oxygen throughout your body. However, many people

have eliminated beef and other red meats from their diets, citing health

concerns. While some cuts of beef are high in cholesterol and saturated

fat, choosing the leanest cuts can help you get the protein, iron, and

taste you want, without sacricing your workout gains. Top sirloin steak,

top round roast, sirloin tip side steak, and bottom round roast are among

some of the extra-lean cuts of beef. You can also nd lean and extra-lean

ground beef at your local grocery store.

We’ve chosen from among the leaner cuts of beef to base our recipes

around. Most of these recipes also remind you to trim any excess surface

fat that is easily removable before cooking the beef. Don’t worry though.

Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised

Beef, are so well-seasoned that you won’t need the avor of the extra fat!

B

THE RECIPES


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BEEF & VEGETABLE STEW ....................... 63

BEEF LETTUCE WRAPS ............................ 64

BEEF SIRLOIN ROAST .............................. 65

CHINESE-STYLE BEEF WITH BROCCOLI ...... 66

CUBAN BRAISED BEEF ............................ 67

FORCE FACTOR® BURGER ........................ 68

PHILLY STEAK WRAP .............................. 69

SEASONED FLANK STEAK ........................ 70

SPICY BEEF TACOS ................................. 71

WHISKEY-MUSHROOM STEAK .................. 72

Beef & Vegetable StewUsing lean top round beef in this stew keeps the fat content lower than traditional beef stews T


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INGREDIENTS DIRECTIONS1 lb. lean beef round, trimmed of fat and cut into cubes

1 green bell pepper, seeded and chopped

3 carrots, cut into chunks

2 stalks celery, chopped

1 cup frozen pearl onions1 parsnip, peeled and cut into chunks

1½ cups beef broth

1 (14.5 ounce) can diced tomatoes

1 teaspoon rosemary, minced

1 teaspoon thyme, minced

6 ounces frozen peas


Spray a large Dutch oven lightly with cooking spray and place ove

medium-high heat. Add the beef and cook until browned, about 5 m

Add in the green pepper, carrots, celery, onions, and parsnip and for about 5 minutes longer. Stir occasionally to ensure even cookin

in the beef broth, tomatoes, rosemary, and thyme. Season with sa

pepper to taste.

Cover the pot and place it in the oven for 1 ½ hours. Stir in the froz

and then return to the oven for 15 minutes more. Serve hot.

Makes 4 servings.

Using lean top round beef in this stew keeps the fat content lower than traditional beef stews. T

stew is also loaded with vegetables that will fill you up without filling you out. Feel free to add in

more of your favorite winter vegetables (like butternut squash, turnips, or celery root) for a thick

and even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later othe microwave.

Beef Lettuce WrapsCutting back on carbs? This recipe requires no bread or bun Instead this tasty Asian-inspired bee


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Cutting back on carbs? This recipe requires no bread or bun. Instead, this tasty, Asian-inspired bee

is loaded onto large lettuce leaves as a refreshing and low-calorie serving tool. If you like spicy foo

kick up the heat even more by adding in more chile pepper sauce to your cooking.

INGREDIENTS DIRECTIONS1 onion, chopped

1 lb. extra-lean ground beef


1 tablespoon rice wine vinegar

1 tablespoon soy sauce1 tablespoon chile pepper sauce

2 teaspoons brown sugar

1 teaspoon ground ginger

1 teaspoon dark sesame oil

8 large lettuce leaves

1 red bell pepper, seeded and sliced

In a large bowl, mix the ground beef, garlic, vinegar, soy sauce, chile

sauce, brown sugar, and ground ginger well. Set aside.

In a large skillet sprayed with nonstick spray, cook the onion for 3 minut

Add the beef mixture to the skillet and cook about 4 minutes, or until thbeef is cooked through. Add the sesame oil and mix well. Remove from

heat.

Place about ¼ cup of the beef mixture in the center of each lettuce leaf

Top with sliced red pepper and wrap.

Makes 4 servings.

Beef Sirloin RoastThis is a great meal to make when you’re trying to impress company and eat healthfully at the s


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INGREDIENTS DIRECTIONS2 lbs. lean sirloin beef, trimmed of visible fat

2 teaspoons salt

2 teaspoons freshly cracked black pepper


3 teaspoons dried rosemary2 teaspoons dried oregano


Season beef on all sides with the salt and pepper.

In a small bowl, combine the garlic, rosemary, and oregano. Mix wrub mixture all over the top of the beef. Press the herbs into the m

they stick well. Transfer beef to a roasting pan that has been spray

nonstick cooking spray.

For medium doneness, cook the meat in the oven for about 30 min

Remove from oven and let stand for 15 minutes before slicing and

Makes 8 servings.

This is a great meal to make when you re trying to impress company and eat healthfully at the s

time. Plus, with very few ingredients, it’s quick and easy to prepare. Try serving it with some roa

vegetables (like asparagus or Brussels sprouts) and a simple side salad.

Chinese-Style Beef with BroccoliOur version of this take-out favorite eliminates some excess fat and calories by using leaner cuts


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¾ lb. lean sirloin beef, trimmed of all visible fat, sliced thinly

2½ tablespoons cornstarch, divided

2 teaspoons vegetable oil

1 cup fat-free chicken broth

5 cups broccoli, cut into bite-size pieces

½ cup sliced mushrooms

2 cloves garlic, minced½ teaspoon red pepper flakes

¼ cup soy sauce

½ cup water

In a small bowl, coat the strips of beef with 2 tablespoons of the cornstarc

In a separate small bowl, combine the remaining ½ tablespoon cornstarc

with ½ cup of the chicken broth and the soy sauce. Mix well and set aside

Heat the oil in a large skillet over medium-high heat. Add the beef and stir

for about 4 minutes. The beef should be lightly browned. Move beef to asmall bowl, leaving the oil in the pan.

Add ½ cup of the broth to the pan. Add in the broccoli and mushrooms an

cover the skillet for about 3 minutes. Uncover and add in the garlic and re

pepper flakes. Stir-fry for about 2 minutes longer.

Stir in the soy sauce mixture to the broccoli and stir-fry for 2 minutes longe

Return beef to skillet and toss with sauce and vegetables. Serve hot.

Makes 4 servings.

Our version of this take out favorite eliminates some excess fat and calories by using leaner cuts

of beef and re-working the typically sugary sauce. This recipe also works great for wrapping up in

lettuce leaves as a low-carb alternative to traditional white rice.

INGREDIENTS DIRECTIONS

Cuban Braised BeefCooking this beef on low heat for a long time results in very tender and juicy meat. However, sin


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Cooking this beef on low heat for a long time results in very tender and juicy meat. However, sin

flank steak is a lean cut and you trim it further of visible fat, this dish is a great way to get lean

protein from red meat without adding a lot of saturated fats. Serve it as is or wrap up a ½ cup

serving in a whole-wheat tortilla.

INGREDIENTS DIRECTIONS2 lbs. flank steak, trimmed of fat

3 cups red onion, thinly sliced

2 red bell peppers, chopped

2 green bell peppers, chopped

1 yellow bell pepper, chopped


1 teaspoon ground cumin1 teaspoon dried oregano

1 teaspoon chopped rosemary

¼ cup white wine vinegar

3 cups fat-free beef broth

2 tablespoons tomato paste


Cilantro, if desired

Coat a large Dutch oven with nonstick cooking spray and heat on medium

Cook steaks until browned (about 2-3 minutes per side). Remove steaks

and set aside.

Add onions, bell peppers, and garlic to pan and cook until tender, about 8

Add in cumin, oregano, rosemary, salt, and pepper. Stir well and cook 1 m

Add vinegar, stir well and cook until almost all the liquid has evaporated (a

minutes). Then, stir in the beef broth and tomato paste and return the stea

pot. Cover, reduce the heat to a simmer, and cook 1 ½ hours. The steaks

be very tender.

Remove the steaks from the pot and shred using two forks. Return shred

to the pot and mix well with the vegetables. Sprinkle in cilantro if desired. S

Makes 8 servings.

Force Factor® BurgerThere are some foods we just can’t give up – hamburgers are one of them. We’ve improved upon th


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j g p g p p

standard burger though. The Force Factor burger is lower in fat and calories and still packed with

protein and a kick of spicy flavor.

INGREDIENTS DIRECTIONS1 lb. extra-lean (93-97%) ground beef

2 tablespoons onion, finely chopped


1 to 2 teaspoons finely chopped jalapeño peppers (seeded)

½ teaspoon salt

½ teaspoon pepper

¼ teaspoon ground cumin

1 tablespoon Worcestershire sauce

On top: Lettuce, sliced red onions, sandwich-sliced dill pickles, tomato

slices, ketchup, sliced banana peppers, extra jalapenos

4 reduced-calorie or low-carbohydrate hamburger buns

In a bowl, combine the first 7 ingredients. Do not overmix (to avoid dry

burgers). Shape mixture into 4 patties, approximately 1” thick each.

Spray a heated griddle, outdoor grill, or portable grilling machine with

cooking spray. Place burgers on grill and cook approximately 5 minutes

each side.

Place on hamburger buns and layer with lettuce, red onion, pickles,

tomato, and ketchup. Sprinkle with extra chopped jalapeño peppers if

desired.

Makes 4 servings.

Philly Steak WrapWe’ve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By usin


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a whole wheat tortilla, you’re getting extra whole grains in your diet and removing extra, unwant

carbs from the large bun or roll typically used in these sandwiches. Using lean roast beef also h

to keep the fat content down, while still giving you the protein and red meat taste you crave!

INGREDIENTS DIRECTIONS¾ cup green bell pepper, thinly sliced

¾ cup onion, chopped


6 ounces lean roast beef, shaved

2 medium whole-wheat tortillas

¼ cup cheddar cheese, shredded

¼ teaspoon hot sauce, optional

In a small skillet sprayed with nonstick cooking spray, sauté the gr

pepper, onion, and garlic for 5 minutes. Add in the shaved roast be

sauté for an additional 3 minutes. Place half of the mixture atop ea

tortilla. Sprinkle half of the cheddar cheese and optional hot sauce

each.

Re-spray the skillet and place over low heat. Add 1 tortilla and hea

the cheese begins to melt, about 2 minutes. Remove from heat an

up tortilla. Repeat with the second tortilla.

Makes 2 servings.

Seasoned Flank SteakBeef can definitely be part of a healthy diet! While some cuts can be high in saturated fat, this recip


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calls for one of the leanest cuts, the flank. Flank steaks are flavorful and high in iron and protein bu

can get tough if overcooked. We recommend cooking just until medium-rare for best results.

INGREDIENTS DIRECTIONS1¼ lbs. flank steak, trimmed of visible fat


1 cup hot water


1 teaspoon salt

1 bay leaf


2 carrots, diced

1 red bell pepper, diced

2 teaspoons lemon juice


Over medium-high heat, sear the steak in oil, flipping once. Remove ste

from pan and place in a medium casserole dish.

Pour the water into the hot skillet once the steak has been removed

and stir to release leftover flavor. Pour over the meat. Add the remaining

ingredients to the casserole dish and mix to distribute flavors.

Place casserole dish (uncovered) in the oven for 30 minutes for medium

steak. Cook 5 minutes longer if you prefer your steak more well-done.

Makes 4 servings.

Spicy Beef TacosIf you consider the calories, fat, and money you save by making these tacos yourself, you’ll neve


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back to that Mexican fast-food joint again. Adjust the amount of chili powder, habañero pepper,

the heat of the salsa to change the spiciness of the recipe to best fit your tastes.

INGREDIENTS DIRECTIONS2 tablespoons Mexican chili powder

½ teaspoon ground cumin

2 teaspoons olive oil

1 onion, chopped

1 small habañero pepper, seeded and minced


½ lb. lean (93-95%) ground beef

1 (8 ounce) can tomato sauce

1 (8 ounce) can red kidney beans, rinsed and drained

8 small corn tortillas

½ cup lettuce, shredded

½ cup chunky salsa or diced tomatoes

4 small corn tortillas

In a skillet over medium heat, toast the chili powder and cumin tog

1 minute before adding the oil and onion. Cook the onion and pep

about 3 minutes. Then add garlic and stir fry for an additional 3 m

Add in the ground beef and stir well with a wooden spoon, breakin

beef, until meat is cooked through, about 5 minutes. Add in the tom

sauce and kidney beans and cook for an additional 5 minutes.

Wrap ¼ cup of the beef mixture with lettuce and a tablespoon of s

each corn tortilla.

Makes 4 servings.

Whiskey-Mushroom SteakCraving a flavorful steak? This one is a great choice and requires no sugary steak sauce. The


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mushrooms soak up the flavors of the garlic, butter, and whiskey while also providing fiber that will

keep you feeling full, long after the steak has disappeared.

INGREDIENTS DIRECTIONS2 New York strip steaks, approx 4 oz. each, trimmed of visible fat

1 tablespoon light butter


5 ounces mushrooms (shiitake, or mixed variety)

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

¼ cup whiskey

Preheat broiler.

Spray a broiler pan with nonstick cooking spray. Add steaks to broiler p

and broil about 10 minutes on each side. The steaks should be slightly

pink on the inside. Remove from pan and keep warm.

Heat the butter in a saucepan over medium-high heat. Add the garlic,

mushrooms, and spices. Sauté for 2 minutes. Remove from heat. Allow

cool for 1 minute, stirring constantly, before carefully adding the whiskey

the sauce. Stir well for another minute. Pour sauce over steaks and ser

Makes 2 servings.


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PORK Like beef, the cut of pork you choose will have a big impact on its


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nutritional stats. Flavorful preparations like bacon, ham, and pancetta

can rank high in fat and sodium. However, when trimmed of excess

surface fat, pork typically contains more unsaturated than saturated

fats. In fact, on a per ounce basis, pork tenderloin can have less fat thanchicken breast! Lean pork is a good source of protein as well as vitamins

and minerals including iron, zinc, B vitamins, and selenium.

As with our beef recipes, we’ve chosen cuts of meat that are among the

leanest for our pork recipes. These include pork tenderloin as well as

pork chops (both bone-in and boneless). A variety of seasonings and

accompaniments make every one of our pork recipes distinct though.

Pork is a great protein to season with a wide variety of avors, from

the sweet of our Apple Spiced Pork Tenderloin to the savory of our

herb-infused Pork Chops with Zucchini, to the spicy of our Cajun Pork

Tenderloin.

P

THE RECIPES


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APPLE-SPICED PORK TENDERLOIN ........... 76

CAJUN PORK TENDERLOIN ...................... 77

PORK CHOPS WITH ZUCCHINI .................. 78

PORK & TURKEY BURGER ........................ 79

ROASTED PORK CHOPS WITH TOMATOES .................................... 80

SLOW COOKER PORK CHILI...................... 81

STIR-FRY PORK & VEGETABLES ................ 82

Apple-Spiced Pork TenderloinPork tenderloin is one of the leanest cuts of pork and you can make it even leaner by trimming it of


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visible fat prior to cooking. However, because it is so lean, it can be easily dry out so be careful not

to overcook the pork medallions in this recipe. The apple mixture also helps return moisture and

flavor to this dish.

INGREDIENTS DIRECTIONS1 lb. pork tenderloin, trimmed of visible fat and cut into 12 even medallions

¾ teaspoon salt, divided

¼ teaspoon ground coriander


¼ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

2 tablespoons reduced-fat, whipped butter

2 medium Braeburn apples, cored and thinly sliced

⅓ cup finely chopped onions

¼ cup apple cider

In a small bowl, combine ½ teaspoon of the salt with the coriander, bla

pepper, cinnamon, and nutmeg. Apply spice mixture to both sides of ea

pork medallion.

Heat a large skillet sprayed with nonstick spray over medium-high heat

Add spiced pork to the pan and heat about 3 minutes per side (or until

pork is fully cooked through). Remove pork from pan and set aside.

Reduce heat to medium and add butter to the pan. When the butter has

melted, add the apple slices, onions, and the remaining ¼ teaspoon sa

Sauté until the apple slices begin to brown (about 5 minutes). Add the

cider to the skillet and cook about 2 minutes longer.

Remove from heat and pour apples over pork and serve.

Makes 4 servings.

Cajun Pork TenderloinPork may not be the first meat to come to mind when you think about protein, but pork is definit

hi h i I f f hi d l i h b h f i


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a high protein meat. In fact, 4 ounces of this tenderloin has about the same amount of protein a

ounce beef hamburger patty.

INGREDIENTS DIRECTIONS2 teaspoons lemon juice

1 tablespoon paprika

1 teaspoon onion powder

1 teaspoon garlic powder


1 teaspoon ground sage

¼ teaspoon cayenne pepper


¼ teaspoon white pepper

1 ¼ lb pork tenderloin, trimmed of fat

Preheat broiler.

In a small bowl, mix the paprika, onion powder, garlic powder, cumi

sage, and all three types of pepper. Rub the lemon juice all over the

tenderloin. Pat the spice mixture all over the tenderloin to make an e

coating.

Line a broiler pan with aluminum foil and spray with nonstick cookin

Add the seasoned tenderloin and broil about 6 inches away from th

source. Turn meat over once during cooking. Broil for about 15 minu

Transfer meat to a cutting board and let stand for 5 minutes before

and serving.

Makes 4 servings.

Pork Chops with ZucchiniUsing tomato or pasta sauce along with oregano gives these pork chops an Italian flavor. Make

h t i d th ll i d t k th t f t t d f t t i i If


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sure you have trimmed them well in order to keep the amount of saturated fat to a minimum. If you

are looking for extra carbs in your meal, serve each chop with sauce over a cup of whole wheat

spaghetti.


4 (4 ounce) boneless pork chops, trimmed of fat


½ teaspoon salt

1 onion, chopped


2½ cups sliced zucchini

1½ cups chunky tomato sauce

Season both sides of each pork chop with the oregano and salt.

Heat the oil in a large skillet over medium high heat. Add the pork chop

and cook for about 7 minutes or until well browned on both sides.

Add the onion, garlic, and zucchini to the pan and cook for another 6

minutes.

forcefactor cookbook 2

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