Ingredients: ½  of a white onion, chopped 1 piece (2.5 cm) fresh ginger, peeled and chopped 3 tbsp tomato paste 1 tbsp red wine vinegar 2 tsp chili paste 1 tsp packed brown sugar ½ tsp salt 1 lb beef top sirloin grilling steak 1 each sweet red and green pepper, each cut in 24 pieces

Directions: 1. In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl. 2. Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes. 3. Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers. 4. Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Allowance: Makes 4 servings Count each serving as 3 protein […]

Ingredients: ¼ cup Miracle Whip Calorie-Wise Dressing 2 tbsp. curry paste 1 tbsp. lemon juice 1 lb. boneless skinless chicken breasts cut into bite size pieces

Directions: Mix the first three ingredients until well blended. Add chicken and toss to coat. Refrigerate 1 to 2 hours to marinate. Heat greased barbeque to medium heat. Remove chicken from marinade; discard marinade. Thread chicken onto 8 wooden skewers. Grill 7 to 8 minutes on each side or until done (170F).

Allowance: Makes 4 servings Count each serving as 3 protein.

Recipe courtesy of Dr. Bishop

Ingredients

3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled

Dressing: ½ cup low fat plain yogurt ¼ cup light mayonnaise 1 tbsp. lemon juice Salt and pepper

Directions:

In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese.

In a measuring cup stir together the yogurt, mayonnaise and lemon juice. Pour over the salad and mix until combined. Season with salt and pepper to taste. Cover and refrigerate for 2 hours or up to 2 days.

Allowance

Makes 6 servings

Count each serving as 2 fats, 1 fruit and 1 protein