Recipes by keara



Adobe Tuna –           servings 4                              Citrus Scallops – servings 4
1/3-cup fresh lime juice                                       1 ½ pounds sea scallops
½ tspn dried oregano                                           2 tbspns lemon juice
½ tspn ground cumin                                            1 tbspn chopped fresh parsley
¼ tspn salt                                                    1 tspn grated orange rind
4 garlic cloves, minced                                        ½ tspn salt
4 (6-ounce) tuna steaks (1/2 inch thick)                       1/8 tspn pepper
1 tspn olive oil                                               2 garlic cloves, minced
1 tspn cracked pepper                                          1 tspn olive oil
Cooking spray                                                  1 tbspn chopped fresh parsley
Lime slices (optional)
                                                               Combine first 7 ingredients in a large bowl,
Combine first 5 ingredients in a large shallow dish;           stirring well to coat. Chill 5 minutes. Heat
add fish, turning to coat. Cover and marinate in               oil in nonstick skillet over med-high heat.
refrigerator 1 hour, turning fish occasionally.                Add scallop mixture, sauté 4 minutes or
Preheat broiler. Remove fish from dish, discarding             until scallops are done. Top w/ 1 tbspn parsley.
marinade. Brush oil over fish; sprinkle w/ pepper.
                                                               185 cal, 5g fat, 29g protein, 5g carbs. per serving
Place fish on broiler pan coated w/ cooking spray;
Broil 4 minutes or until medium-rare (do not turn).
                                                               Salmon & Mango Salsa – servings 2
Garnish w/ lime slices, if desired.
                                                               2 (6-ounce) salmon fillets (1 inch thick)
268 cal, 10g fat, 40g protein, 3g carbs. per serving           ¼ cup chopped fresh cilantro
                                                               ¼ cup chopped fresh mint
Halibut & Teriyaki Sauce                   – servings 4        1 tspn vegetable oil
½ cup pineapple juice                                          1/8 tspn ground red pepper
3 tbspns low-sodium teriyaki sauce                             ½ tspn salt
1 tbspn honey                                                  ¼ tspn pepper
¾ tspn cornstarch                                              Cooking spray
¼ tspn garlic powder                                           Mango Salsa
1/8 tspn ground red pepper                                     MANGO SALSA
2 tbspns seasoned breadcrumbs                                  1 cup cube peeled ripe mango
4 (6-ounce) halibut fillets (1 inch thick), skinned            ½ cup sliced banana
1 tbspn vegetable oil                                          ¼ cup chopped fresh mint
                                                               2 tbspns fresh orange juice
Combine first 6 ingredients in a small bowl; stir              1 tspn grated lime rind
well with a whisk. Set aside. Combine bread-                   1 tspn fresh lime juice
crumbs and halibut in a large zip-top plastic                  1 (8 oz) can unsweetened pineapple chunks, drained
bag. Seal and shake to coat; set aside. Heat oil               1 serrano chile, seeded and finely chopped
in a large nonstick skillet over medium heat.
Add fillets; cook 4 minutes on each side or                    Combine first 4 ingredients in a large zip-top
until halibut flakes easily when tested w/ a                   plastic bag. Seal; shake gently to coat. Marinate
fork. Remove halibut from skillet; set aside,                  in refrigerator 20 minutes. Remove salmon from
and keep warm. Add teriyaki mixture to                         bag. Sprinkle w/ salt and pepper. Prepare grill or
skillet. Bring to a boil; cook 1 minute,                       broiler. Place salmon on grill rack or broiler pan
stirring constantly. Pour over halibut.                        coated w/ cooking spray; cook 5 minutes on each side
                                                               or until salmon is done. Serve w/ Mango Salsa.
278 cal, 7g fat, 37g protein, 14g carbs. per serving           Mango Salsa – Combine all ingredients in a medium
                                                               bowl. Stir well; cover and refrigerate.

                                                               362 cal, 9g fat, 36g protein, 37g carbs. per serving


Cajun Chicken – servings 4                                    Chicken with Lemon-Caper Sauce
2 tspns vegetable oil                                         servings 4
4 (4-ounce) skinned boned chicken breast halves               ¼ tspn salt
2/3 cup low-salt chicken broth                                ¼ tspn pepper
¼ tspn salt                                                   4 (4-ounce) skinned, boned chicken breast halves
1/8 tspn crushed red pepper                                   1 tbspn olive oil
1 (14 ½ ounce) can Cajun-style stewed tomatoes,               Cooking spray
undrained and chopped                                         3 tbspns fresh lemon juice
2 garlic cloves, crushed                                      1 ½ tbspns capers
1 ½ tbspns all-purpose flour                                  1 tbspn chopped fresh parsley
2 tbspns water
                                                              Sprinkle 1/8 tspn salt and 1/8 tspn pepper evenly
¼ tspn hot sauce
                                                              over chicken. Heat oil in a large nonstick skillet
2 cups cooked long-grain rice
                                                              coated with cooking spray over med-high heat. Add
Heat oil in a large nonstick skillet over med-high            chicken; cook 6 minutes on each side or until chicken
heat until hot. Add chicken; cook 2 minutes on each           is done. Remove from skillet. Set aside; keep warm.
side. Add broth, salt, pepper, tomatoes and garlic;           Add 1/8 tspn salt, 1/8 tspn pepper, lemon juice and
cover, reduce heat and simmer 8 minutes or until              capers to skillet, scraping skillet to loosen browned
chicken is done. Combine flour and water in a small           bits. Cook until reduced to ¼ cup (about 2 minutes).
bowl, stirring w/ a whisk; add to skillet. Simmer,            Stir in parsley. Spoon sauce over chicken.
uncovered, 2 minutes or until thick. Stir in hot
                                                              130 cal, 1g fat, 26g protein, 1g carb. per serving
sauce. Serve with rice.

273 cal, 4g fat, 32g protein, 35g carbs per serving           Chicken with Papaya-Jalapeno Coulis
                                                              servings 4
Herbed Chicken Piccata – servings 4                           1 ½ cups cubed peeled papaya
2 tbspns dry breadcrumbs                                      2 tbspns lime juice
1 tspn dried basil                                            1 tbspn water
1 tspn grated lemon rind                                      ¼ cup chopped fresh cilantro
1/8 tspn pepper                                               2 tspns minced seeded red jalapeno pepper
2 garlic cloves, minced                                       ¼ tspn salt
4 (4-ounce) skinned, boned chicken breast halves              ¼ tspn pepper
Cooking spray                                                 1 tbspn lime juice
1 tspn butter                                                 4 (4-ounce) skinned boned chicken breast halves
8 thin lemon slices                                           ¼ pound red potato, 16 ¼ inch slices
¼ cup low-salt chicken broth                                  Cooking spray
2 tbspns chopped fresh parsley                                1 head radicchio, cut lengthwise into ¼ inch slices
2 tbspns lemon juice                                          8 green onions

Combine first 5 ingredients in a shallow dish; set            Place first 3 ingredients in a blender; process until
aside. Place chicken between 2 sheets of heavy-duty           smooth. Pour into a bowl; stir in cilantro, jalapeno,
plastic wrap; flatten to ¼ inch thickness, using a            1/8 tspn salt and 1/8 tspn pepper. Set coulis aside.
meat mallet or rolling pin. Lightly coat both sides of        Drizzle 1 tbspn lime juice over chicken. Sprinkle 1/8
chicken w/ cooking spray; dredge chicken in                   tspn salt and 1/8 tspn pepper over chicken and
breadcrumb mixture. Melt butter in a large nonstick           potato slices. Prepare grill. Place chicken on grill
skillet w/ cooking spray over med-high heat. Add              rack coated w/ cooking spray and grill 10 minutes.
chicken; cook 4 minutes on each side or until done.           Turn chicken and continue to cook. Place potato
Remove chicken from skillet. Set aside; keep warm.            slices on grill rack and grill 5 minutes. Turn potato
Add lemon slices to skillet; sauté 30 seconds. Add            slices. Place radicchio and green onions on grill rack
broth, parsley and lemon juice; cook 1 minute. Spoon          and grill 3 minutes turning after 1 ½ minutes. Remove
sauce over chicken.                                           chicken, potatoes, radicchio and green onions from
                                                              grill. Serve with papaya coulis.
157 cal, 3g fat, 28g protein, 6g carbs. per serving
                                                              184 cal, 2g fat, 28g protein, 14g carbs. per serving


Fajita Salad         – servings 4
                                                             Couscous Salad – servings 7
                                                             1/3 cup uncooked couscous
1 tbspn olive oil
                                                             ¼ cup red wine vinegar
1 tspn ground cumin
                                                             2 tbspns olive oil
1 tspn paprika
                                                             1 tbspn Dijon mustard
1 tspn chili powder
                                                             ½ tspn dried parsley flakes
½ tspn salt
                                                             ¼ tspn salt
¼ tspn black pepper
                                                             ¼ tspn pepper
1 pound skinned, boned chicken breast, cut into thin
                                                             1/8 tspn sugar
                                                             1/8 tspn garlic powder
Cooking spray
                                                             1 ½ cups chopped green bell pepper
6 cups shredded romaine lettuce
                                                             1 ¼ cups chopped peeled cucumber
1 1/3 cups thinly sliced green bell pepper rings
                                                             1 cup chopped onion
1 cup sliced red onion, separated into rings
                                                             1 can corn, drained
½ cup nonfat shredded cheddar cheese
                                                             2 (6-ounce) cans albacore tuna in water, drained and
2 tbspns sliced ripe olives
1 can black beans, rinsed and drained
1 medium tomato, cut into 8 wedges                           Bring ½ cup water to a boil in a medium saucepan;
                                                             stir in couscous. Remove from heat; cover and let
Combine first 6 ingredients in a medium bowl. Add
                                                             stand 5 minutes. Fluff with a fork. Spoon into a
chicken; toss to coat. Place a large nonstick skillet
                                                             bowl; cover and chill. Combine vinegar and next 7
coated with cooking spray over medium heat until
                                                             ingredients (vinegar through garlic powder) in a large
hot. Add chicken mixture; sauté 8 minutes or until
                                                             bowl; stir well with a whisk. Add couscous, bell
chicken is done. Set aside. Divide lettuce and next 6
                                                             pepper and remaining ingredients tossing well. Cover
ingredients (lettuce through tomato) among 4 bowls;
                                                             and chill.
top with chicken mixture. Serve with fresh squeezed
lime as dressing or balsamic vinaigrette.                    178 cal, 6g fat, 16g protein, 17g carbs. per serving

335 cal, 8g fat, 38g protein, 29g carbs. per serving
                                                             Tuna and Wild Rice Salad                  – servings 4

Caesar Chicken-Pasta Salad                                   1 (6.2 oz) package fast-cooking recipe long grain and
                                                             wild rice (such as Uncle Ben’s)
servings 4
                                                             2 (6-oz) cans low-sodium albacore tuna in water,
3 cups (about 12 oz) skinned, shredded roasted
chicken breast (such as Tyson’s)
                                                             1 (14 oz) can quartered artichoke hearts, drained
3 cups hot cooked penne (about 6 oz uncooked)
                                                             1 (4 ½ oz) jar sliced mushrooms, drained
2 cups thinly sliced romaine lettuce
                                                             1/3 cup sliced green onions
1 ½ cups halved cherry tomatoes
                                                             2 tbspns white wine vinegar
½ cup thinly sliced fresh basil
                                                             1 tbspn olive oil
½ cup chopped green onions
                                                             2 tspns Dijon mustard
1/3 cup fat-free Caesar dressing
                                                             ¼ tspn pepper
¼ cup chopped fresh parsley
                                                             8 romaine lettuce leaves
1 garlic clove, minced
                                                             12 cherry tomatoes, halved
Combine all ingredients in a large bowl; toss well to
                                                             Prepare the rice according to package directions,
                                                             omitting fat. Combine the rice, tuna, artichokes, and
366 cal, 5g fat, 39g protein, 39g carbs. per serving         mushrooms in a large bowl; toss gently. Combine
                                                             green onions, vinegar, oil, mustard and pepper in a
                                                             bowl; stir with a whisk until blended. Add dressing to
                                                             tuna mixture, tossing gently. Serve salad in lettuce-
                                                             lined dishes; top with tomatoes.

                                                             270 cal, 6g fat, 29g protein, 29g carbs. per serving


Spanish Omelets – servings 4                                  Banana-Strawberry Frozen Yogurt
1 ½ cups sliced potato                                        servings 2
½ cup chopped onion                                           ½ ripe banana
½ chopped red bell pepper                                     ½ cup sliced strawberries
1 garlic clove, minced                                        1 cup plain fat-free yogurt
¼ cup sliced pitted Manzanilla (or green) olives              1 tspn vanilla extract
1 tbspn minced fresh oregano or 1 tspn dried
                                                              Place all ingredients in a food processor; process
                                                              until smooth. Pour into freezer can of ice-cream
½ cup (2 oz) shredded part-skim Mozzarella cheese
                                                              freezer. Freeze according to manufacturer’s
8 large egg whites
                                                              instructions. Spoon into freezer-safe container,
4 large eggs
                                                              cover and freeze.
(You can use 2 cups egg substitutes instead of 8 egg
whites and 4 eggs)                                            54 cal, 0 fat, 4g protein, 9g carbs. per serving
¼ tspn salt
1/8 tspn pepper                                               Mango-Banana Frozen Yogurt
½ tspn olive oil, divided
                                                              servings 6
Cooking spray
                                                              1 cup sliced ripe banana
Place potato in a saucepan; cover with water. Bring           ¾ cup chopped peeled mango
to a boil; reduce heat and simmer 15 minutes or until         1/3 cup orange juice
tender, drain. Cool, dice and set aside. Heat a               3 tbspns fresh lime juice
medium nonstick skillet over medium heat. Add                 1 ½ cups nonfat milk
onion, bell pepper and garlic; sauté 8 minutes. Add           1 (16 ounce) carton vanilla low-fat yogurt
potato, olives and oregano, cook 1 minute or until
                                                              Combine first 4 ingredients in a blender; process
thoroughly heated. Remove from heat, stir in
                                                              until smooth. Combine banana mixture and remaining
cheese. Set aside. Combine egg whites, eggs, salt
                                                              ingredients in a large bowl. Stir well with a whisk.
and pepper in a bowl. Stir well with a whisk. Heat ¼
                                                              Pour mixture into freezer can of an ice-cream
tspn olive oil in a small nonstick skillet coated with
                                                              freezer; freeze according to manufacturer’s
cooking spray over med-high heat. Add half of egg
                                                              instructions. Spoon into a freezer-safe container,
mixture to skillet. Carefully lift edges of omelet
                                                              cover and freeze (ripen) at least 1 hour.
with a spatula; allow uncooked portion to flow
underneath cooked portion. Cook 3 minutes; flip               65 cal, 1g fat, 3g protein, 12g carbs. per serving
omelet. Spoon 1 cup potato mixture onto half of
omelet. Carefully loosen with a spatula, fold in half.        Basic Shake - serving 1
Cook an additional minute on each side. Slide onto            1-2 scoops protein powder (depending on your need)
plate. Repeat procedure with ¼ tspn olive oil, cooking        (We highly recommend Biochem Ultimate Protein as
spray, egg mixture and potato mixture.                        the protein powder of choice)
                                                              4-8 oz water
212 cal, 8g fat, 18g protein, 16g carbs. per serving
                                                              3-4 ice cubes

Tutti-Frutti Smoothie – servings 3                            Combine all ingredients in a blender; process until
½ cup sliced ripe banana (about 1 medium size)                smooth.
½ cup orange juice
                                                              100 cal, 0g fat, 20g protein, 5g carbs. per serving
½ cup sliced peeled peaches
½ cup sliced strawberries                                     For a sweeter tasting shake, add liquid stevia (a few
1 scoop Protein powder                                        drops to a tspn) or add ¼ - ½ cup fruit of your
                                                              choice. You can also add 1-2 teaspoons of flax oil if
Combine all ingredients in a blender; process until
                                                              you would like a richer shake with the healthy fats
smooth. Serve immediately.
                                                              your body needs.
175 cal, 0g fat, 21g protein, 23g carbs. per serving


Chicken-Tortilla Soup – servings 8                            Turkey-Veggie Meatballs – servings 6
1 tspn olive oil
                                                              1 ½ pounds ground turkey
1 cup chopped onion
                                                              ½ cup dry breadcrumbs
2 garlic cloves, minced
                                                              ½ cup (2 oz) finely shredded fresh Parmesan cheese
2 ½ cups shredded cooked chicken breast
                                                              1/3 cup finely chopped green onions
1 cup frozen whole-kernel corn
                                                              ¼ cup coarsely shredded carrot
1 tbspn chopped seeded jalapeno pepper
                                                              ¼ cup coarsely shredded zucchini
1 tspn ground cumin
                                                              ¼ cup chopped fresh parsley
½ tspn chili powder
                                                              ¼ tspn salt
2 (14 ¼-oz) cans no-salt-added chicken broth
                                                              ¼ tspn pepper
1 (14.5-oz) can diced peeled tomatoes (such as Del
                                                              1 large egg white
Monte Fresh Cut), undrained
                                                              2 garlic cloves, crushed
1 (10 3/4 –oz) can condensed reduced-fat reduced-
                                                              Cooking spray
sodium soup (such as Campbell’s Healthy Request),
undiluted                                                     Preheat oven to 4000. Combine all ingredients except
1 ¼ cups crushed unsalted baked tortilla chips (16)           cooking spray in a bowl, stir well. Shape mixture into
                                                              30 (1 ½ inch) meatballs. Place on a broiler pan coated
Heat oil in a Dutch oven over med-high heat. Add
                                                              with cooking spray. Bake at 4000 for 15 minutes or
onion and garlic; sauté 2 minutes. Stir in chicken and
                                                              until done.
next 9 ingredients (chicken through tomato soup);
bring to a boil. Reduce heat and simmer 1 hour. Ladle         242 cal, 12g fat, 24g protein, 8g carbs. per serving
soup into bowls; top with tortilla chips.

202 cal, 5g fat, 21g protein, 24g carbs. per serving
                                                              Heart-Smart Fajitas – servings 8
                                                              1 (1-pound) lean flank steak or chicken
Four-Layer Chili with Beans                                   8 whole-wheat tortillas
                                                              Cooking spray
servings 6
                                                              2 large tomatoes cut into ½ inch thick wedges
1 pound lean ground beef
                                                              2 medium onions cut into ½ inch thick wedges
2 garlic cloves, minced
                                                              3 tbspns commercial taco seasoning (3/4 envelope)
2 tspns chili powder
                                                              2 small garlic cloves, minced
1 tspn ground cinnamon
                                                              ½ cup chopped tomato
¾ tspn ground cumin
                                                              ½ cup shredded iceberg lettuce
2 cups water
                                                              ½ cup chopped onion
¾ tspn salt
                                                              ½ cup (2 ounces) grated reduced-fat sharp Cheddar
¼ tspn pepper
2 (14.5 oz) cans no-salt-added stewed tomatoes,
                                                              ½ cup fat-free sour cream
                                                              ½ cup salsa
1 (15 oz) can kidney beans, drained
6 tbspns diced onion                                          Trim fat from steak. Slice steak diagonally across
6 tbspns fat-free cheddar cheese                              grain into thin strips. Heat tortillas according to
                                                              package directions. Set aside, keep warm. Heat a
Cook meat and garlic in a Dutch oven over med-high
                                                              large nonstick skillet coated with cooking spray over
heat until browned, stirring to crumble. Drain well
                                                              med-high heat. Add steak, sauté 2 minutes or until
and return meat to pan. Add chili powder, cinnamon
                                                              browned. Add tomato wedges, onions, seasoning and
and cumin; cook 1 minute. Add water and the next 4
                                                              garlic, stir well. Bring to a boil. Cover, reduce heat
ingredients (water through kidney beans) and bring
                                                              and simmer 10 minutes stirring occasionally. Divide
to a boil. Reduce heat and simmer 20 minutes. Top
                                                              steak mixture evenly among tortillas, roll up. Top
with diced onion and cheese.
                                                              each fajita with 1 tbspn chopped tomato and 1 tbspn
261 cal, 10g fat, 21g protein, 22g carbs. per serving         each of the remaining ingredients.

                                                              206 cal, 7g fat, 17g protein, 20g carbs per serving


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