Chicken, Sweet Potato, Greens
6 oz chicken breast - Grilled or baked
6 oz of Sweet Potato
1 cup Broccoli
1/4 Avocado
6 oz of Sweet Potato
1 cup Broccoli
1/4 Avocado
Ground Turkey Mash UP
1 lb of Ground Turkey 5% or less of Fat
2 Cups of Rice (White or Brown)
1 cup Asparagus
1/4 Avocado
Fresh Lemon Juice
Salt & Pepper
Cook Rice
Brown Turkey, lightly spray pan w EVOO
Cut up and Saute Asparagus, again lightly spray pan
Season with salt and pepper to taste
Makes 3-4 meals depending on recommended OZ per plan
Take a serving of rice, turkey, and asparagus, and once completely cooked add a good squeeze of lemon over dish, and a side of avocado for your fat. enjoy!
2 Cups of Rice (White or Brown)
1 cup Asparagus
1/4 Avocado
Fresh Lemon Juice
Salt & Pepper
Cook Rice
Brown Turkey, lightly spray pan w EVOO
Cut up and Saute Asparagus, again lightly spray pan
Season with salt and pepper to taste
Makes 3-4 meals depending on recommended OZ per plan
Take a serving of rice, turkey, and asparagus, and once completely cooked add a good squeeze of lemon over dish, and a side of avocado for your fat. enjoy!
Greek Turkey Burgers
Ground turkey (extra lean)- 1 pd., ground
Salt- 1 tsp.
Black pepper- ¼ tsp., freshly ground
Onion (small)-1 onion, finely chopped
Garlic-1 tsp. bottled, minced
Mint- 2 tbsp., chopped fresh
Oregano- 4 tsp. chopped, fresh (or 1 tsp. dried
Lemon juice- 1 tbsp., fresh
Eggs-2 eggs, beaten
Baby spinach leaves- 3 cups
Tomato (medium)- 1 tomato, cut into 1/4-inch-thick slices
Red onion- 1 onion, cut into 1/4-inch-thick slices
Feta- 1/3 cup, crumbled
Pita- 4 whole-wheat pita halves
DressingYogurt- 2/3 cup, nonfat plain Greek yogurt
Mint- 1 tbsp. chopped, fresh
Garlic-1 tsp. bottled, minced
Dijon mustard- 2 tsp.
Honey-1 tsp.
Cucumber- ½ cup peeled, seeded and finely diced
Salt and pepper- To taste
Directions
Add ground turkey, salt, pepper, garlic, mint, oregano, lemon juice and eggs to a large bowl. Mix thoroughly to ensure ingredients are evenly distributed. (You might need to use your hands to make sure mixture is combined.) Form into four patties. Grill until done or cook in a skillet sprayed with cooking spray.
Mix yogurt, mint, garlic, mustard and honey together in a bowl.
Stir in cucumber and season with salt and pepper. Warm pita halves in a microwave for 30 seconds. Stuff each pita half with spinach leaves, tomato and onion slices. Drizzle with dressing, add a turkey burger and sprinkle with feta cheese.
Salt- 1 tsp.
Black pepper- ¼ tsp., freshly ground
Onion (small)-1 onion, finely chopped
Garlic-1 tsp. bottled, minced
Mint- 2 tbsp., chopped fresh
Oregano- 4 tsp. chopped, fresh (or 1 tsp. dried
Lemon juice- 1 tbsp., fresh
Eggs-2 eggs, beaten
Baby spinach leaves- 3 cups
Tomato (medium)- 1 tomato, cut into 1/4-inch-thick slices
Red onion- 1 onion, cut into 1/4-inch-thick slices
Feta- 1/3 cup, crumbled
Pita- 4 whole-wheat pita halves
DressingYogurt- 2/3 cup, nonfat plain Greek yogurt
Mint- 1 tbsp. chopped, fresh
Garlic-1 tsp. bottled, minced
Dijon mustard- 2 tsp.
Honey-1 tsp.
Cucumber- ½ cup peeled, seeded and finely diced
Salt and pepper- To taste
Directions
Add ground turkey, salt, pepper, garlic, mint, oregano, lemon juice and eggs to a large bowl. Mix thoroughly to ensure ingredients are evenly distributed. (You might need to use your hands to make sure mixture is combined.) Form into four patties. Grill until done or cook in a skillet sprayed with cooking spray.
Mix yogurt, mint, garlic, mustard and honey together in a bowl.
Stir in cucumber and season with salt and pepper. Warm pita halves in a microwave for 30 seconds. Stuff each pita half with spinach leaves, tomato and onion slices. Drizzle with dressing, add a turkey burger and sprinkle with feta cheese.
Mexican Smoked Turkey Salad
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Turkey breast (smoked)
3 cups diced, cooked Black beans-1 (15.5 oz.) can black beans, rinsed and drained Corn-1 ½ cups corn kernels Cherry tomatoes-1 cup, halved Bell peppers-1 cup, diced Avocado-1 cup, diced Red onion-½ cup, finely chopped Salad greens-3 cups of your choice Dressing Cilantro-½ cup, chopped fresh Garlic-1 tsp. bottled, minced Lemon juice-2 tbsp., fresh Balsamic vinegar-1 tbsp. Olive oil-1 tbsp., extra-virgin Salt and pepper- To taste Preparation: Combine turkey, beans, corn, tomatoes, bell peppers, avocado and red onion in a bowl. Whisk together cilantro, garlic, lemon juice, balsamic vinegar, olive oil, salt and pepper in another bowl. Add dressing to turkey mixture and toss. Divide salad greens among four plates and top with turkey salad. |
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Charred Lemon Chicken Piccata
Step 1 Combine lemon slices, sugar, and garlic in a medium bowl. Step 2 Sprinkle chicken with 3/8 teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add chicken to pan; cook 4 minutes on each side or until done. Place chicken on a plate. Add remaining 1 teaspoon oil to pan; swirl to coat. Add lemon mixture to pan; cook 1 minute or until lemon slices are lightly browned, turning occasionally. Return lemon mixture to bowl. Step 3 Wipe pan with paper towels. Heat pan over medium heat. Add 1 1/2 teaspoons butter to pan; swirl until butter melts. Add shallot, 1/2 teaspoon grated garlic, oregano sprig, and thyme sprig; cook 1 minute. Add wine to pan, scraping pan to loosen browned bits. Bring to a boil; cook 3 minutes or until liquid almost evaporates. Add remaining 1/8 teaspoon salt, stock, and flour to pan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until liquid is reduced to about 2/3 cup. Remove pan from heat; discard oregano and thyme sprigs. Stir in remaining 1 1/2 tablespoons butter and capers, stirring until butter melts. Return chicken and any juices to pan; turn to coat with sauce. Top chicken with lemon mixture. Sprinkle with parsley. |
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