This is a delicious and easy side that complements chicken and turkey particularly well.

Ingredients: 1 tbsp. coconut or olive oil 2 cups of kale, chopped 3 cups of fresh spinach ¼ cup dried cranberries 2 tbsp. sliced almonds 1-2 tbsp. water Optional: crumbled blue cheese or feta cheese

Directions:

Heat oil in a skillet over medium-high heat. Add kale with 1 tablespoon of water.  Cook, stirring frequently, until the kale has softened, 3 – 4 minutes. Add cranberries and continue to cook 2 – 3 more minutes. Add spinach.  If the kale is starting to stick add another tablespoon of water.  Stir and cook until the spinach is wilted. Stir in almonds, and season with salt and pepper if desired. If you are adding in the optional cheese, sprinkle over the top and serve!

Allowances: makes 4 servings Count each serving as 1 fat and 1 fruit.  If using cheese, count a 1oz. serving […]

Ingredients: • 1 cup chopped fresh or drained canned pineapple • ½ cup chopped red pepper • ⅓ cup chopped fresh mint • 5 tsp. ginger seasoning paste • 2 tsp. hot sauce • 2 tsp. olive oil • 1 lb. lean ground turkey or chicken • 1 tbsp. minced garlic • ½ tsp. each salt and pepper • 2 cups bean sprouts • 2 heads Boston or leaf lettuce

Directions

Toss pineapple with red pepper, mint, 1 tsp ginger paste and ½ tsp hot sauce until well combined; reserve. Heat oil in a large, non-stick skillet set over medium heat. Add turkey, garlic, salt, pepper, remaining ginger paste and hot sauce. Cook, breaking up the turkey with the back of spoon, for 5 minutes or until browned. Stir in bean sprouts; cook until softened. Cool slightly. (Recipe can be prepared to this point and kept in the refrigerator for up to a day). Separate […]

A delicious way to use up your Thanksgiving or Christmas Turkey leftovers!

Ingredients: 4 cups shredded, cooked turkey meat 2 cups carrots, sliced or diced 2 cups onions, chopped 2 bell peppers, chopped 2 cups diced tomatoes 2 tbsp. tomato paste 4 garlic cloves, minced 1 cup chicken or turkey stock 2 tbsp. chili powder, or to taste 1 tbsp. ground cumin 1 tbsp. dried hot red pepper flakes 1 tsp. dried oregano ½ tsp. olive oil Sea salt and freshly ground pepper to taste Green onions sliced (optional, for garnishing)

Directions:

In a large saucepan placed over a medium-high heat, cook the onions, bell peppers and carrots in a splash of olive oil until the onions are golden (about 5 minutes) Add the garlic, chili powder, cumin, red pepper flakes and oregano. Stir well and cook for a minute. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season […]

A delicious, low-starch alternative to the real thing! Serve as a side with dinner or as an appetizer with marinara sauce for dipping!

Ingredients:

1 large head of cauliflower 2 cloves garlic, grated or mince 2 large eggs, lightly beaten 4 oz mozzarella cheese ½ teaspoon onion powder Salt Pepper 2oz grated parmesan or mozzarella cheese for topping

Directions:

Preheat oven to 450 degrees. Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft Place the cauliflower into a food processor and blend until it’s a mashed potato texture In a medium bowl, stir together cauliflower, eggs, cheese and seasonings. Lightly spray a baking pan with spray oil and coat with the mixture (about ½ inch thick) Bake at 450 degrees for 20-25 minutes or until the top starts to brown. Sprinkle additional cheese over the top and let melt slightly. Cut into 1-inch by 4-inch “sticks” and serve. […]

Ingredients:

1 chopped onion 3 cloves garlic, chopped 1 ½ lb. extra-lean ground beef 1 can diced tomatoes, no salt added 1 can tomato paste, no salt added 1 tsp. dried oregano 1 tsp. dried basil Freshly ground pepper Pam – non fat cooking spray ¾ cup Provolone cheese, grated ¾ cup Mozzarella cheese, grated ¾ cup Mild Cheddar cheese, grated ¾ cup Parmesan cheese, grate 5 medium zucchinis cut lengthwise, 1/8″ thick

Directions:

Preheat oven to 425°F (220°C). Spray skillet with PAM and cook onion and garlic for 2 minutes over medium-high heat Add meat and cook for 5 minutes. Break up meat by stirring. Incorporate tomatoes, tomato paste and herbs; season with pepper. Cover and let simmer 30 minutes on medium-low heat. Mix the 3 grated cheeses together in one bowl. Spread out zucchini slices on baking sheets and cook in the oven for 12–15 minutes. Transfer to a colander and let drain for […]

A delicious side to have with any meal; recipe courtesy of the Farm Boy Recipe Kitchen.

 Ingredients:

1 medium cauliflower, cut into florets 1 shallot, finely diced 2 cloves garlic, finely diced 3 tbsp. Dijon mustard 2 tbsp. extra virgin olive oil 1 tsp dried dill Salt and pepper to taste

Directions:

Pre-heat oven to 400F. In a large bowl, thoroughly mix all ingredients except cauliflower. Add cauliflower to bowl and toss to coat. Spread out on a lined baking sheet and roast until tender, about 45 minutes to an hour, stirring occasionally.

Allowance: Makes 4 servings Count each serving as 1 fat (group 7)

Ingredients:

2 lbs. lean boneless pork loin, trimmed of fat 1 tsp. garlic powder 1 tbsp. canola oil 1 cup water 1 tbsp. balsamic vinegar 1 very large purple onion peeled and cut into 6 wedges ½ cup unsweetened applesauce 1 tbsp. soy sauce 1 tbsp. Dijon mustard ½ tsp. nutmeg ground black pepper to taste

Directions:

Preheat oven to 350°F. Rub pork on all sides with garlic powder and pepper. Heat oil in a large ovenproof skillet or Dutch oven over medium heat. Brown pork on all sides, including ends. Remove from skillet. Add water and vinegar to pan and heat over low heat, stirring to dissolve brown bits on bottom. Pour into a cup. Spread onion wedges on sides in pan and place pork on top. Pour vinegar mixture over pork. Stir together applesauce, soy sauce, mustard and nutmeg. Pour over pork and cover pan with a lid or foil. Roast about 1 […]

Ingredients:

6 cups arugula or other greens 4 cups water 1 cup green lentils ½ tsp. salt 2 tbsp. Splenda, divided 3 tsp olive oil, divided 1 ½ tbsp. red wine vinegar ½ tsp hot sauce ½ tsp salt 1 small red onion, thinly sliced 2 cups red grapes, halved ¼ cup of walnuts

Directions:

Preheat oven to 350°F. In a medium saucepan over medium-high heat, bring water, lentils and salt to a boil. Reduce heat to simmer and cook until lentils are tender, about 15 to 20 minutes. Strain off excess water, cool to room temperature and the lentils are ready to add to any salad Mix 1 tbsp. of Splenda and walnuts in a small plastic bag. Add one teaspoon of olive oil. Toss everything together until nuts are evenly coated. Spread on a baking sheet and bake until lightly browned, about 10 minutes. Cool to room temperature. In a large salad […]

Try this with your BBQ meat on a hot summer weekend!

 Ingredients:

3 large carrots, peeled 2 tbsp. white wine vinegar 1 tsp. zero-calorie sweetener 1 medium-hot red chili, seeded and finely chopped (optional) 2 tsp. Thai fish sauce Small bunch cilantro chopped

Directions:

• Grate the carrots. • Mix the vinegar, zero-calorie sweetener, chili, and fish sauce together in a bowl. • Just before serving, add the grated carrot and cilantro and mix well.

Allowance: Makes roughly 2 cups Count ½ cup as 1 restricted vegetable (group 2)

Recipe taken from Ainsley Harriotts “Friends and Family Cookbook”

Ingredients:

1 ½ lb. boneless pork loin, cut into 1 – 2 inch cubes 1 green apple, cut into 1 inch cubes (skin on) 1 large red onion, cut into 1 inch cubes Juice of 1 medium sized orange 2 tbsp. extra virgin olive oil 1/3 cup balsamic vinegar 4 garlic cloves, smashed Salt and pepper to taste

Directions:

In a non-metallic bowl, combine the balsamic vinegar, olive oil, orange juice, garlic and honey (if using any). Season to taste with salt and pepper. Add the pork cubes to the marinade, and refrigerate for at least an hour.Once the meat has finished marinating, heat up the BBQ to medium-high. Skewer the meat with the green apple and the onions. Try to place the meat between the onion and the apple to give it extra flavor. Cook for around 15 minutes, turning as necessary.

Allowances: Makes 6 skewers Count each skewer as 2 proteins (group 6) […]