Oven Roasted Turkey Salad
(4oz) Macros- Cal: 327/P: 32g/F: 14g/C: 15g
Ingredients:
For Turkey- For salad-
1 turkey breast .5oz dried cranberries
salt 5oz diced celery
black pepper .5oz crushed pecans
garlic powder 1oz non-fat greek yogurt
olive/coconut oil turkey breast
¼ teaspoon pepper (to taste)
¼ teaspoon salt (to taste)
Directions:
- Defrost turkey
- Pre-heat oven to 325 degrees
- Rinse turkey in cool water and pat dry with towel
- Place in oven safe dish on top of rack
- Coat with oil of choice (I use organic coconut oil), salt, pepper, and garlic powder
- Tent with foil- do not let the foil touch the turkey
- Place in oven for specified time (refer to cooking instructions on package)
- Remove turkey from oven (test with thermometer to guarantee it has reached an internal temperature of 170 degrees F) and let cool
- Shred turkey into desired amount of ounces (do not consume the skin)
- Mix in bowl- shredded turkey, cranberries, celery, pecans, yogurt, salt, and pepper
Shrimp Scampi
(4oz) Macros- Cal: 94/P: 15g/F: 0g/C: 0g
Ingredients:
1lbs shrimp
½ cup dry wine (i.e.: Sauvignon Blanc)
1 tbsp olive/coconut oil
¼ - ½ tsp crushed red pepper
3-4 cloves minced garlic (approx. 1 tbsp)
2 tbsp finely chopped parsley
1 tbsp lemon juice (approx ½ lemon)
sea salt (to taste)
black pepper (to taste)
Directions:
- Defrost shrimp in cool/luke warm water
- Heat sauté pan on stove at high heat
- Add oil, red pepper, minced garlic, salt- let simmer for 2 minutes
- Add shrimp in one even layer and pour wine into dish- let simmer for 2 minutes and flip shrimp over. Make sure shrimp is cooked all the way through
- Add parsley, black pepper, and lemon juice- mix together
- Recommendation: Serve over brown rice, quinoa, pasta, or eat as is
Stuffed Chicken Breast
w/spinach, mushrooms, & low-fat mozzarella cheese
(4oz) Macros- Cal 163/P: 23g/F: 6g/C: 2g
Ingredients:
4 large boneless, skinless chicken breasts
2 cups spinach
1 cup mushrooms
seasoning salt (to taste)
garlic powder (to taste)
black pepper (to taste)
basil (to taste)
½ tsp Worcestershire Sauce
¼ cup low-fat mozzarella cheese
Directions:
For vegetables-
- Wilt/sauté spinach in large sauté pan over medium-high heat- add salt and pepper (to taste)
- Dice mushrooms and place in sauté pan over medium-high heat- add Worcestershire sauce, salt and pepper (to taste)
- Place both cooked spinach and mushrooms in bowl and mix together- tearing spinach into smaller pieces
For chicken-
- Pre-heat oven to 350 degrees F
- Cut chicken in half horizontally, creating two pieces
- Create pocket for vegetables- turn chicken on side and cut ¾ through chicken
- Add vegetable mixture and a pinch of low-fat mozzarella cheese into pockets
- Close chicken and insert toothpick to hold chicken closed
- Combine garlic powder, black pepper, seasoning salt, and basil in a bowl- sprinkle on top of chicken
- Place chicken on a broiler pan
- Place pan in oven for 25-28 minutes
Sweet and Spicy Citrus Tilapia
(4oz) Macros- Cal 110/P: 20g/ F: 2g/ C: 2g
Ingredients:
4 tilapia fillets
½ cup orange juice
3 tbsp fresh lime juice
2 tsp lower-sodium soy sauce
1 tsp Splenda Brown Sugar Blend
½ tsp sea salt
½ tsp ground cumin
¼ tsp black pepper
¼ - ½ crushed red pepper
1 tbsp garlic powder (or 2-3 minced garlic cloves)
½ tsp paprika
Directions:
- Preheat broiler
- Mix orange juice, lime juice, soy sauce, Splenda, salt, cumin, black pepper, red pepper, and garlic powder in an oven safe dish (i.e.: Pyrex)
- Arrange fish in dish, let stand for 15 minutes to absorb juices
- Place in oven for 15 minutes
- Sprinkle paprika on fish
- Spoon sauce onto fish (if desired)
- Recommendation: Serve over brown rice with sautéed green beans