BREAKFAST - Clark Bartram Fat Burning... · 50 FAT-BURNING MEALS Clark Bartram America's Most Trusted Fitness Professional

50 FAT-BURNING

MEALSClark Bartram

America's Most Trusted Fitness Professional

BREAKFAST

Fruity, Nutty Oatmeal (353 cal)

Makes: 4 servings/bowls

Calories: 353Total Fat: 12gCholesterol: 3 mgSodium: 70 mgCarbohydrates: 57gProtein: 11g

Ingredients

1¼ cup rolled oats1 cup water2½ cup fat-free milk1 large pear or medium-sized apple, cored and cut into ¼ pieces½ cup dried sweetened cranberries¼ cup dark or golden raisins½ cup chopped walnuts2 tsp. brown sugarPinch of salt, or to taste (optional)

Directions:

In a large, heavy saucepan, combine water and 1½ cup of milk to a boil over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer, stirring often, for 3 minutes, or until oats start to soften.

Add the pear/apple slices. Cover and simmer for about 3 minutes more or until it tender but still lightly crisp. Add cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.

Divide evenly among 4 bowls. Sprinkle each with 2 Tbsp. of walnuts and ½ tsp. of sugar, or to taste. Top each bowl with ¼ cup of the remaining milk.

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Sweet Potato Pancakes (228 cal)

Makes: 2 servings

Calories: 151Total Fat: 6.1gCholesterol: 164 mgSodium: 307 mgCarbohydrates: 16.2gProtein: 9.1

Ingredients

1/2 cup cooked and mashed sweet potato1/3 cup egg beaters or 2 eggs1/4 cup peanut flour (you can use any kind of flour you want)1/8 tsp. baking soda and baking powder (I always use both)1 tsp. honey or coconut palm sugar1/8 tsp. ground cinnamon1/16 tsp. saltoptional milk (any type), to thin batter if necessary

Directions:

Mix well, make sure all the sweet potato is mashed. The batter is pretty thick so I spread it out when I scoop them on the hot skillet. Cook as you would normal pancakes. They don’t “bubble” like normal pancakes, so watch that they are cook thoroughly, but not burned.

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Breakfast Yogurt Parfait (184 cal)

Makes: 3 servings/3 cups


Ingredients

1 cup grapes or mixed berries1/2 banana, chopped1/4 cup unsweetened shredded coconut1/2 cup granola1/2 cup nonfat or lowfat Greek-style yogurt

Directions:

Place a layer of berries or grapes on the bottom of the jar, add a layer of yogurt, a layer of granola, a layer of fruit, another layer of yogurt and a layer of the shredded coconut. Cap the jar, and off you go!

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Apple-Cinnamon- Raisin Oatmeal (322 cal)

Makes: 1 serving

Calories: 322Total Fat: 3.7gCholesterol: 6.3 mgCarbohydrates: 32gProtein: 38g

Ingredients:

2 sweet apples, unpeeled andcut into ¼ -inch chunks1 cup five-minute rolled oats2 oz. raisins2 tsps. Cinnamon

Directions:

In a medium saucepan, combine apples, oats, and raisins with 2 cups of cold water.

Cook over medium heat for about 5 minutes, or until mixture starts bubbling. Stir continuously.

Sprinkle in cinnamon and then cook for another 2 to 3 minutes.

Serve warm with all-natural honey to sweeten, banana slices, or fresh blueberries.

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Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (220 cal)

Makes: 4 Servings

Calories: 228Fat: 6gCholesterol: 0 mgSodium: 65 mgCarbohydrates: 36gProtein: 6g

Ingredients

1 cup quinoa2 cups water1 Tbsp. vanilla2 cups fresh or frozen blueberries1 Tbsp. coconut oil, melted1/2 tsp. cinnamonSea salt, to taste

Directions:

Preheat oven to 400 degrees F.

Combine the quinoa, water and vanilla in a saucepan with a pinch of salt. Bring to a boil, cover and reduce heat to low. Simmer for 15 minutes until liquid is absorbed.

Toss the blueberries with the coconut oil and cinnamon. Spread on a parchment lined baking sheet (don’t skip the parchment!) Roast until soft and bubbly, about 15 minutes.

Serve the quinoa topped with the roasted blueberries. Top with a few fresh blueberries, coconut, or slivered almonds if desired.

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Stuffed Blueberry French Toast (389 cal)

Makes: 4 Servings

Calories: 389Total Fat: 7gSodium: 456 mgCarbohydrates: 64gProtein: 17g

Ingredients

2 cups blueberries1 cup fat-free milk½ cup cottage cheese⅓ cup sugar2 large egg whites1 large egg1 tsp vanilla extract8 slices country-style whole wheat bread1 tbsp canola oil

Directions:

In a food processor or blender, combine ½ cup milk, 2 cups blueberries, ½ cup of cottage cheese, and ½ cup sugar. Blend until smooth.

Place the remaining ½ cup of milk in a shallow bowl, along with the egg whites, egg, and vanilla extract.

Whisk until smooth.

Divide the blueberry mixture among 4 of the slices of bread and top with the remaining 4 bread slices.

Heat a large skillet over medium heat. Add ½ Tbsp. of the oil and place the stuffed bread into the skillet.

Cook for 2 to 3 minutes, or until the bread starts to brown.

Drizzle the remaining oil over the top of the bread and turn. Cook for 2 to 3 minutes longer, or until browned and cooked through. Serve immediately or cool on a wire rack.

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Breakfast Barley with Bananas and Sunflower Seeds (410 cal)

Makes: 1 serving/1 bowl


Ingredients

1 banana, sliced2/3 cup water1/3 cup uncooked quick-cooking pearl barley1 Tbsp unsalted sunflower seeds1 tsp honey

Directions:

In a small microwave-safe bowl, combine 1/3 cup of barley and 2/3 cup water. Microwave on HIGH for 6 minutes. Take out after. Stir and let stand for 2 minutes.

Top with banana slices, sunflower seeds, and honey.

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Banana Pancakes with Walnut Honey (425 cal)

Makes: 4 servings


Ingredients for Pancakes

1⅓ cup Easy Pancake Mix* or store-bought, trans-fat free pancake mix1 cup low-fat buttermilk¼ cup water1 large egg1 large banana, halved lengthwise and cut thin slices½ cup fresh raspberries¼ tsp. ground cinnamon1 Tbsp. canola oil1 tsp. vanilla extractIngredients for Walnut Honey½ cup walnuts, chopped

Ü÷ cup organic honey1 Tbsp. water

Directions:

In a large bowl, combine the pancake mix and cinnamon.

In a separate bowl, combine buttermilk, water, egg, oil, and vanilla extract. Whisk into the pancake mix and stir until smooth. Fold in the banana.

Set aside.

Combine the walnuts, honey, and water in a small bowl.

Using a cooking spray, coat a large non-stick skillet and set over medium heat. Add the pancake batter in ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and

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*Easy Pancake Mix

1½ cup all-purpose flour1 Tbsp. baking powder1½ cup whole wheat pastry flour6 Tbsp. yellow cornmeal6 Tbsp. sugar1 tsp. baking soda½ tsp. salt

Directions:

Combine the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. Store in a cool, dry place.

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Cranberry-Pecan Scones (308 cal)

Makes: 8 servings/slices


Ingredients

1 cup pecans, chopped

⅔ cup dried sweetened cranberries1¼ cup low-fat vanilla yogurt2 cup whole wheat pastry flour1 tsp. freshly grated orange zest2 tsp. baking powder½ tsp. baking soda½ tsp. salt2 Tbsp. canola oil

Directions:

Preheat the oven to 400°F. Lightly coat a 9" round baking pan with cooking spray. Combine the flour, pecans, baking powder, baking soda, and salt in a large bowl. Whisk well.

In a smaller bowl, combine the yogurt, oil, and orange zest. Whisk well.

Using a wooden spoon or ladle, create a depression or well in the center of the flour mixture and add the yogurt mix and cranberries. Stir until blended. Combine all into the prepared pan. Score the dough with a knife to form 8 triangles.

Bake for 20 to 25 minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.

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Broccoli & amp; Feta Omelette with Toast (390 cal)

Makes: 1 serving/omelette + 2 pcs. Toast


Ingredients

1 cup chopped broccoli2 large eggs, beaten2 tablespoons feta cheese, crumbled2 slices rye bread, toasted1/4 teaspoon dried dillCooking spray

Directions:

Coat a non-stick skillet with cooking spray and heat over medium flame. Add broccoli and cook 3 minutes.

In a small bowl, combine egg, feta, and dill. Add egg mixture to pan.

Cook for 3 to 4 minutes; flip omelette and cook 2 minutes or until cooked through. Serve with toast.

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LUNCH

Southwestern Burrito (383 calories)

Makes: 4 Burritos/4 servings


Ingredients

2 eggs4 high-fiber whole grain sandwich wraps4 egg whites1 cup no-salt- added canned black beans, rinsed & drained½ green bell pepper, finely chopped½ red bell pepper, finely chopped½ small red onion, finely chopped2 Tbsp pickled jalapeño chile pepper rings, chopped1 cup shredded reduced-fat Cheddar cheese3 Tbsp jarred spicy salsa

Directions:

Wrap the sandwich wraps in aluminum foil and cook for 5 to 7 minutes in a toaster oven on medium or in an oven preheated to 350ºF. Place the egg whites, eggs, and beans in a medium bowl and whisk until just combined.

Heat a larger skillet over medium heat for 30 seconds. Coat with cooking spray. Add the egg mixture.

Cook for 1 minute, or until the edges are no longer translucent, then stir with a spatula.

Sprinkle the top of the eggs with the green and red bell peppers, onion, chile pepper rings, and cheese.

Reduce the heat to low and cover. Cook for 1 minute longer, or until the eggs are cooked through and thecheese is melted.

Set out the sandwich wraps. Place a quarter of the mixture on each wrap, and divide the salsa among the wraps evenly. Fold in the 2 sides of each wrap to close. Wrap in aluminum foil or serve immediately.

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Ham and Cheese Bake (373 cal)

Makes: 4 servings


Ingredients

2 cups broccoli florets, chopped2 scallions or 1 shallot, chopped2 slices ham or bacon, chopped (about 1½ oz)2 large tomatoes, sliced½ cup fat-free milk½ cup 0% fat plain Greek yogurt4 eggs4 egg whites1 tsp dried oregano3 Tbsp ground flaxseed4 oz whole wheat bread, cubed½ cup or 4oz crumbled feta cheese8 oz orange or grapefruit juice

Directions:

Preheat the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.

Add the bread, broccoli,scallions or shallot, and bacon or ham and stir until the mixture is well coated. Transfer to an 8"x 8" baking dish.

Top with the tomatoes and sprinkle with the cheese. Bake for 20 to 25 minutes, or until the cheese is slightly browned and the top of the casserole puffs. Cut into 4 equal portions and serve immediately with 1 glass of orange or grapefruit juice.

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Ham and Cheese Bake (373 cal)

Makes: 4 servings

Calories: 414Total Fat: 9gCholesterol: 65 mgSodium: 930 mgCarbohydrates: 59.2gProtein: 29.8g

Ingredients

2 large apples1 English cucumber1 5oz package or 8-9 cups baby kale3 Tbsp. low-sodium soy sauce2 Tbsp. organic honey1/4 tsp. red pepper flakes (or to taste)1/4 cup plus 2 Tbsp. fresh lemon juice (from 2 to 3 lemons)1 pound skinless, boneless chicken breasts1 1/2 pounds sweet potatoes1 Tbsp. sesame seeds1 Tbsp. toasted sesame oilKosher salt and freshly ground pepperOptional:1 Tbsp. chopped salted peanuts

Directions:

In a wide saucepan, bring the soy sauce, red pepper flakes, 1/4 cup lemon juice, honey and 1 cup water to a boil in a wide saucepan. Add the chicken in a single layer and reduce the heat to medium low. Cover and simmer, turning occasionally, until just cooked through (takes around 10 to 15 minutes). Move the chicken to a plate (reserve the liquid). Let cool, then shred.

Peel the sweet potatoes and cut into 1/2-inch cubes. Add to the liquid in the saucepan; cook over medium heat and stir occasionally for 15 minutes or until tender. Using a slotted spoon to reserve the liquid, transfer to a plate. Let the potatoes and liquid cool.

Cut the apples into matchsticks. Peel the cucumber, cut in half lengthwise, and thinly slice. Combine the apples, cucumber, kale, sesame seeds, chicken, sweet potatoes, and sesame oil in a large bowl. Toss with the reserved cooking liquid and the remaining 2 Tbsp.s lemon juice. Season with salt and pepper; sprinkle with the peanuts, and serve.

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Middle Eastern Rice Salad (380 cal)

Makes: 4 servings


Ingredients

1 16oz. can chickpeas, rinsed and drained2 Tbsp.s olive oil1/2 sweet onion, thinly sliced (about 3/4 cup)1/2 tsp. ground cumin1/4 tsp. salt3 cups cooked brown rice1/2 cup chopped pitted dates1/4 cup chopped fresh mint1/4 cup chopped fresh parsleyFreshly ground black pepper, to taste

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook, stirring often, about 5 minutes or until onion begins to brown. Remove from heat, and stir in chickpeas, cumin, and salt. Season to taste with freshly ground black pepper.Combine rice, onion-chickpea mixture, dates, mint, and parsley in a large bowl. Toss well until thoroughly combined. Serve warm or at room temperature.

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Fried Brown Rice with Edamame (318 cal)

Makes: 4 servings/bowls

Calories: 318Total Fat: 16.3gCholesterol: 93 mgSodium: 429 mgCarbohydrates: 30gProtein: 14g

Ingredients

2 cups cooked brown rice2 large eggs2 Tbsp.s vegetable oil2 cups coleslaw mix1 cup frozen and thawed shelled edamame2 Tbsp.s soy sauce1 Tbsp. chile-garlic sauce1/4 cup cilantro leaves1/4 cup peanuts, chopped

Directions:

In a large skillet, heat 2 Tbsp.s of vegetable oil over high heat. Add 2 cups cooked brown rice and cook for about 1 minute, or until heated through.

Lightly beat 2 large eggs and stir into rice for about 30 seconds.

Stir in coleslaw mix, edamame, soy sauce, and chile-garlic sauce. Cook for about 2 minutes, or until eggs are cooked and edamame are heated through.

Sprinkle cilantro and peanuts on top and serve.

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Curried Egg Salad Sandwich (410 cal)

Makes: 1 serving/sandwich


Ingredients

1 orange2 hard-boiled eggs, chopped2 Tbsp. plain Greek yogurt2 Tbsp. chopped red bell pepper1/4 tsp. curry powder1/8 tsp. salt, or to taste1/8 tsp. pepper, or to taste2 slices rye bread, toasted1/2 cup fresh spinach

Directions:

To make the egg salad, combine eggs, yogurt, chopped red bell pepper, curry powder, and salt and pepper in a small bowl. Stir well and set aside.

On rye bread, place spinach and top with the egg salad mix. Serve with a slice of orange.

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Apple and Cabbage Salad (289 cal)

Makes: 1 serving

Calories: 289Total Fat: 10.3gCholesterol: 4 mgSodium: 298 mgCarbohydrates: 45gProtein: 9.8g

Ingredients

1 large apple½ head Savoycabbage½ head red cabbage¼ red onion½ cup walnuts, chopped½ cup golden raisinsDressing:1/3 cup nonfat Greek yoghurt2 Tbsp. apple cider vinegar1/8 tsp. cayenne pepper½ tsp. sea salt, or to taste2 tsp. agave nectar1 tsp. fennel seeds

Directions:

Thinly slice the cabbages, apple, and red onion to resemble extremely fine confetti. Transfer to a large bowl. Add walnuts and raisins and toss gently to combine.

Whisk together all ingredients for dressing in a separate bowl.

Top the salad with the dressing and mix evenly using salad tongs.

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Sweet Potato Salad (270 cal)

Makes: 4-6 servings


Ingredients

4 large sweet potatoes1 medium red bell pepper, cored, seeded, & quartered½ cup extra-virgin olive oilSalt and freshly ground black pepper, to taste¼ cup red-wine vinegar2 tsp. ground cumin1 Tbsp. grated orange zest1-2 fresh minced chiles, to taste½ cup sliced scallion½ cup fresh mint leaves, minced¼ cup raisins (optional)

Directions:

Preheat oven to 400°F. Peel the sweet potatoes and cut them into bite-size pieces.

Drizzle 2 Tbsp. of oil on a baking sheet and place sweet potato pieces on top of sheet. Toss to coat potatoes in oil. Sprinkle with salt and pepper to taste.

Roast potatoes, occasionally turning them, for about 30 minutes, or until potatoes are crisp and brown outside and tender inside. Remove from pan and set aside.

While the potatoes cook, prepare the dressing. In a blender, combine the remaining 6 tablespoons of oil,

vinegar, bell pepper, cumin, and zest. Sprinkle with salt and pepper to taste and purée until smooth.

Toss the warm potatoes with the scallion, mint, chiles, and raisins if you're using them. Add ½ cup of the dressing, and toss to coat. Add more if necessary. Taste and adjust the seasoning. Serve immediately orvat room temperature.

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Quick and Easy Bean Burgers (520 cal)

Makes: 6 servings/burgers


Ingredients

6 hamburger buns2 large eggs, lightly beaten2 cans black, white, or pinto beansor black-eyed peas1 cup dried breadcrumbs¼ canola oilGarlic powder, to taste1 tsp. coarsely ground black pepperSliced cheese, optionalCondiments of your choice

Directions:

Preheat oven to 300°F. Drain one can of beans, reserving the liquid, and mash the beans in a medium bowl. Drain the second can and add it to the bowl along with the breadcrumbs, eggs, pepper, and garlic powder.(If necessary, add a little of the bean liquid until the mixture holds together but is not wet.)Divide into six equal portions and shape them into four-inch patties.Warm the buns in the oven for about 5 minutes. While waiting, heat ¼ cup olive oil or canola oil in large skillet over medium heat. Add the patties and cook, turning only once, for about 6 minutes, or until a crisp brown crust forms on both sides.Optional: add cheese to the top of the burger after cooked for six minutes.Cover the skillet, turn the heat to low, and let the burgers continue to cook until the cheese melts. Remove buns from oven, assemble your burgers, and top with condiments as desired.

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Coconut Curry Hummus (170 cal)

Makes: 5 servings

Calories: 170Total Fat: 10.3gCholesterol: 0 mgSodium: 163 mgCarbohydrates: 16.4gProtein: 5.4g

Ingredients

1 cup chickpeas1 jalapeño, minced1/3 cup tahini3 Tbsp. unsweetened coconut, dried¼ cup lime juice¼ cup water1 tsp. curry powder, or to taste½ tsp. turmeric, or to taste½ tsp. ground ginger, or to taste

Directions:

In a food processor, blend the chickpeas, tahini, water, and lime juice.

Add the rest of the ingredients and blend well until you're left with a hummus that has a smooth, creamy consistency.

Serve immediately or store in the refrigerator for later.

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Red Lentil Hummus (64 cal)

Makes: 3 servings/cups


Ingredients:

½ garlic clove, smashedJuice of ½ lemon1 cup red lentils, rinsed¼ cup tahini3 Tbsp. olive oil1 Tbsp. extra-virgin olive oil1 ½ Tbsp. minced parseley1 tsp. red-wine vinegar¼ tsp. coriander½ tsp. sea salt, or to tasteSweet paprika, to tasteGreek yogurt, optional

Directions:

In a 2-quart pot, place lentils in 2 cups water. Bring water to boil, then reduce heat and let simmer for about 20 minutes, or until tender.

Take out lentils and combine with, salt, tahini, garlic, olive oil, lemon juice, vinegar, and coriander in a food processor. Blend until smooth.

Spoon hummus into a shallow bowl to serve. Sprinkle with olive oil, paprika and parsley. Top with Greek yogurt if desired.

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Ham, Swiss, and Sliced Pear Sandwich (390 cal)

Makes: 1 serving/sandwich

Calories: 390Total Fat: 11gCholesterol: 35gSodium: 820 mgCarbohydrates: 56gProtein: 19g

Ingredients

1 small pear, thinly sliced2 slices pumpernickel bread1 Tbsp. plain Greek-style low-fat yogurt¼ tsp. dried dill1oz. lean sliced ham1 1oz. slice Swiss cheese

Directions:

Combine yogurt and dill in a small bowl. Stir until blended.

Spread yogurt mixture on bread slices. Top 1 bread slice with ham, half of pear slices, cheese, and remaining bread slice. Serve with remaining pear slices on the side.

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Sunflower Lentil Spread (180 cal)

Makes: 4 servings


Ingredients

1 15oz. can of lentils (rinsed and drained)2 pitas, halved1 celery stalk, diced1 scallion, finely diced2 Tbsp. sunflower seeds2 Tbsp. fresh parsley (chopped)1 Tbsp. lemon juice¼ tsp. salt and paper, or to taste

Directions:

In a blender, combine lentils, lemon juice, and salt and pepper. Process or blend until smooth.Add in sunflower seeds, celery, scallions, and parsley while continuously stirring.Microwave pita at HIGH setting for 1 to 2 minutes, and then service with spread.

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Egg and Rice Salad (388 cal)

Makes: 1 serving/2.5 cups


Ingredients

1 ripe plum, thinly sliced1 hard-boiled egg, sliced1 cup green beans, cooked and chopped½ cup brown rice, cooked1 tsp. sesame oil¼ tsp. kosher salt, or to taste2 Tbsp. walnuts, chopped2 Tbsp. fresh lime or lemonjuiceFresh ground black pepper, to taste

Directions:

In a separate container, combine brown rice, beans, plum, egg, and walnuts.

Drizzle mixture with sesame oil, lime or lemon juice, and salt and pepper to taste. Toss gently.

Refrigerate for up to 1 to 2 days.

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All-American Chili (286 cal)

Makes: 8 servings/1 ¼ cups chili


Ingredients

1 pound sirloin, ground2 bay leaves1 jalapeño pepper, chopped8 garlic cloves, minced6 oz. hot turkey Italian sausage2 28oz. cans of whole tomatoes, coarsely chopped (undrained)2 15oz. cans of kidney beans (drained)2 cups chopped onion1 cup chopped green bell pepper1 ¼ cup fruity red wine (like Merlot)½ cup cheddar cheese, grated3 Tbsp. tomato paste2 Tbsp. chili powder2 Tbsp. brown suger1 Tbsp. ground cumin1 tsp. dried oregano½ tsp. freshly ground black pepper¼ tsp. salt, or to taste

Directions:

Heat up the oven to medium-high setting. Remove casings from Turkey sausage and place in pan, along

with onion, green bell peppers, garlic, sirloin, and jalapeño. Cook for 8 minutes, or until sausage and beef are browned. Stir occasionally, bringing ingredients to crumble.

Add chili powder, brown sugar, ground cumin, tomato paste, dried oregano, salt and black pepper to

taste, and bay leaves. Cook for 1 minute, stirring occasionally, before adding the wine, tomato paste, and kidney beans.

Bring mix to boil. Cover pan and reduce heat, allowing pan to simmer for 1 hour. Stir occasionally.

After 1 hour, uncover and cook for another 30 minutes, all the while stirring occasionally. Discard bay leaves and sprinkle chili with fresh cheddar cheese.

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DINNER

Spicy Quinoa Veggie Burger Recipe (202 cal)

Makes: 6 servings/burgers

Calories: 202Total Fat: 6.1gCholesterol: 0 mgSodium: 222 mgCarbohydrates: 29.6gProtein: 7g

Ingredients:

1 small sweet potato, baked2 Tbsp. parsley2 Tbsp. olive oil2 Tbsp. whole wheat flour1/4 cup dry quinoa1/4 cup dry barley15oz. can garbanzo beans, rinsed and drained1 1/2 tsp. cumin1/2 tsp. salt1/2 tsp. pepper1 1/2 fresh red peppers1 tsp. cayenne pepper (optional)

Directions:

Preheat oven to 400°F. Bake the sweet potato for 45-60 minutes or until soft. While it’s baking, cook thequinoa and barley in separate pots for about 30-60 minutes, or until soft.

Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half a pepper in half, and roast all six pieces in the oven for about 15-20 minutes.

Once the sweet potato is baked and cooled, combine

garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon oil in a food processor. Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley.

In a large pan, heat the remaining tablespoon of oil Place heaping spoonfuls of the mixture onto the hot pan. Using the back of the spoon, pat them flat and form four-inch diameter patties. Brown both sides of

each burger. Serve on a bun with one piece of the roasted pepper, sliced into thirds.

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Spicy Cauliflower Lasagne (324 cal)

Makes: 6 servings


Ingredients

7 to 8 oz. no-boil lasagne1 1/2 pounds cauliflower2 Tbsp. extra-virgin olive oilSalt and ground pepper, to tastecinnamon, to taste2 tsps. red pepper flakes, or to taste8 oz ricotta cheese1 cup freshly grated parmesan2 Tbsp. vegetable or chicken stock3 cups marinara sauce

Directions:

Preheat the oven to 450°F. Line a baking sheet with parchment paper.

Cut away the bottom of the cauliflower stem and trim off the leaves. Cut the cauliflower into slices 1/3 inch thick. Letting the florets on the edges fall off. Toss all of it, including the bits that have fallen away, with the olive oil and salt and pepper to taste. Place on the baking sheet in an even layer.

Roast for about 15 minutes,stirring and flipping over the big slices after 6-8 minutes, or until the slices are tender when pierced, and the small florets are nicely browned. Remove from the oven, toss with the red pepper flakes, and set aside. Turn the oven down to 350°F.

Blend the ricotta cheese, stock, cinnamon, and salt and pepper to taste. Set aside.

Spread a spoonful of tomato sauce over the bottom of an oiled rectangular baking dish. Top with a layer of lasagne noodles and cover with a layer of the ricotta mixture. Top with a layer of cauliflower and then a layer of tomato sauce and a layer of parmesan.

Repeat the layers, ending with a layer of noodles topped with tomato sauce and parmesan.

Cover the baking dish tightly with foil and place in the oven. Bake 40 minutes, until the noodles are tender and the mixture is bubbling. Uncover and, if you wish, bake another 10 minutes, until the top begins to brown. Remove from the heat and allow to sit for 5 minutes before serving.

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Burrito Bowl (350 cal)

Makes: 1 bowl

Calories: 350Total Fat: 3.8gCholesterol: 77 mgSodium: 241 mgProtein: 42.6g

Ingredients:

1/4 cup black beans1 tsp. chicken brothPinch of cumin, cayenne, and garlic powder1/2 cup red cabbage, sliced thin3 oz precooked grilled chicken breast, sliced thin2 Tbsp.s nonfat yogurt2 Tbsp.s fresh salsaFresh cilantro and green onion (sliced), for garnish

Directions:

Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.

Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, and cilantro and green onions, and enjoy immediately!

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BBQ Turkey Burgers (324 cal)

Makes: 4 servings/Burgers


Ingredients:

1 pound ground dark-meat turkey1 garlic clove, minced1/2 tsp. paprika1/4 tsp. ground cuminPinch of kosher salt1/4 tsp. freshly ground black pepper4 slices sweet onion, grilled1/4 cup barbecue sauce4 (1.6-oz) sesame seed buns, toasted

Directions:

In medium bowl, gently mix together turkey, garlic, paprika, and cumin.

Form turkey into 4 (4-inch) patties; season with salt and pepper.

Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.

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Mexican Style Chicken (381 cal)

Makes: 4 servings


Ingredients

1 cup chicken stock3 pounds skinless bone-in chicken thighs, about 12 thighs1-2 jalapeño peppers, minced¼ cup raw pumpkin seeds2 red onions, thinly sliced4 cloves garlic, minced2 tsp. cumin seeds1 Tbsp. extra-virgin olive oil2 Tbsp. tomato paste1 tsp. cracked black peppercorns1 tsp. dried oregano½ tsp. sea salt¼ tsp. cinnamon2 Tbsp. freshly squeezed lemon juice2 cups chopped cilantro leavesAdditional finely chopped cilantro, for garnish1 Tbsp. grated lemon zest, plus grated lemon zest, for garnishFinely chopped green onion, for garnishSalsa, optional

Directions:

Either cook for 3 hours on your slow cooker's high setting or 6 hours on low.

Toast pumpkin and cumin seeds in a dry skillet over medium heat, until pumpkin seeds are popping and

cumin has released flavour. Transfer seeds to mortar or spice grinder. Grind and set aside.

Using the same skillet, heat oil over medium heat. Add onions and cook, stirring occasionally, for 3 minutes, or until onions have softened. And then add garlic, tomato paste, oregano, peppercorns, cilantro, cinnamon, and salt.

Cook for 1 minute, stirring occasionally. Transfer contents to a food processor. Add lemon zest and juice, chicken stock, and ground-up pumpkin and cumin seeds from earlier. Process until smooth.

Arrange the chicken evenly over the bottom of the slow cooker stoneware and pour the sauce over the chicken. Cover and cook on low for 6 hours or on high for 3 hours, until the juices run clear when the chicken is pierced with a fork. Add jalapeño pepper to taste. When ready to serve, garnish with cilantro,

green onion, lemon zest, and salsa, if you wish.

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Maple Salmon with Greens, Edamame, and Walnuts (460 cal)

Makes: 4 servings


Ingredients

4 5oz. fresh or frozen, 1-inch think skinless salmon fillets1 6oz. package of baby spinach3 Tbsp. pure maple syrup2 Tbsp. balsamic vinegar2 Tbsp. olive oil1 Tbsp. lemon juice1 Tbsp. mustard1 Tbsp. shallot, finely chopped2 tsp. snipped rosemary¼ tsp. salt, or to taste¼ tsp. freshly ground black pepper, or to taste½ cup edamame, cooked and shelled½ cup red bell pepper, cut into strips¼ cup toasted walnuts, chopped

Directions:

Combine maple syrup, vinegar, mustard, lemon juice, shallot, and salt and pepper in a small saucepan.

DRESSING. Stir together 2 tablespoons of maple syrup mixture and olive oil in a small bowl and set aside.

GLAZE. Heat the remaining maple syrup mixture to boiling. Reduce heat and simmer, uncovered, for

about 5 minutes, or until mixture turns syrupy. Remove from heat and stir in rosemary.

COOK. Preheat broiler. Place fish on the greased, unheated rack of a broiler pan and brush with half the glaze. Broil for 5 minutes, about 6 or 7 inches from heat. Turn fish over and brush with remaining glaze.

Broil for 3 to 5 minutes more, or until fish begins to flake when tested with a fork.

SALAD. Combine spinach, edamame, pepper strips, and nuts in a large bowl. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates and top with fish.

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Baked Veggie Omelette (430 cal)

Makes: 4 servings/1 omelette (good for 4)


Ingredients

4 eggs3 tomatoes, chopped (fills 2 cups)2 cups chopped broccoli or 1 10z. package frozen chopped broccoli (thawed and drained)1 1/3 cups low-fat or non-fat milk1 1/3 cups cheddar cheese1/3 cup all-purpose flour½ tsp. salt, or to taste

Directions:

Pre-heat oven to 350ºF.

Layer cheese, broccoli, tomatoes and cheese again in ungreased square baking dish.

Beat milk, flour, salt and eggs until smooth and pour mix over cheese.

Bake uncovered for 40 to 45 minutes, or until egg mixture is set. Let stand 10 to 15 minutes before cutting.

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Whole Wheat Pasta with Ricotta and Vegetables (335.5 cal)

Makes: 4 servings

Calories: 335.5Total Fat: 8.6gCholesterol: 2 mgSodium: 70.2 mgCarbohydrates: 55gProtein: 15.7g

Ingredients

2 large, fresh tomatoes (seeded and chopped)1 garlic clove (minced)8 oz. dried whole-wheat or whole-grain penne pasta2 ½ cups broccoli florets1 ½ cups asparagus or green beans, cut into 1-inch pieces1 cup light ricotta cheese2 Tbsp. grated Parmesan or Romano cheese¼ cup snipped fresh basil or 1 Tbsp. dried basil, crushed4 tsp. snipped fresh thyme or 1 tsp. dried thyme, crushed4 Tbsp. balsamic vinegar1 Tbsp. olive oil½ tsp. salt, or to taste½ tsp. freshly ground black pepper, or to taste

Directions:

Cook pasta following the instructions on the package. (Note: omit any oil or salt)

Add broccoli florets and asparagus or green beans during the last 3 minutes of cooking; drain.

Combine ricotta cheese, basil, thyme, olive oil, balsamic vinegar, garlic, salt, and freshly ground pepper in a large serving bowl.

Add cooked pasta and vegetables to ricotta mixture. Add chopped tomatoes and toss to combine.

Sprinkle each serving with grated cheese. Serve immediately.

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Thai Chicken-Broccoli Wraps (330 cal)

Makes: 6 servings/6 wraps


Ingredients

6 8-in. plain red and/or green flour tortillas1 medium red onion (cut into thin wedges)4 cups packaged shredded broccoli¾ pound skinless, boneless chicken breast strips(for stir-frying)1 Tbsp. cooking oil1 tsp. fresh ginger (grated)1 serving Peanut Sauce (recipe included)½ tsp. garlic salt, or to taste¼ tsp. pepper, or to taste

Directions:

Wrap tortillas in paper towels. Microwave on high power for 30 seconds to soften.

ALTERNATIVELY. Wrap tortillas in foil. Heat in a 350 degree F. oven for 10 minutes.

In a small bowl combine garlic salt and pepper. Add chicken and toss to coat evenly.

Cook and stir seasoned chicken in oil in a large skillet over medium-high heat for 2 to 3 minutes, or until cooked through. Remove from skillet; keep warm.

Add broccoli, onion, and ginger. Cook and stir for 2 to 3 minutes, or until vegetables are crisp-tender.

ASSEMBLE. Spread each tortilla with about 1 tablespoon Peanut Sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Serve immediately with remaining sauce.

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Peanut Sauce

Ingredients

¼ cup sugar¼ cup creamy peanut butter3 Tbsp. soy sauce3 Tbsp. water2 Tbsp. cooking oil1 tsp. bottled minced garlic

Directions:

In a small saucepan combine sugar, peanut butter, soy sauce, water, oil, and garlic. Heat until sugar is dissolved, stirring frequently.

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Greek Quinoa and Avocados (350 cal)

Makes: 4 servings

Calories: 350.6Total Fat: 25.6gCholesterol: 11.1 mgSodium: 446.7 mgCarbohydrates: 27gProtein: 7.6g

Ingredients

2 medium tomatoes, seeded and finely chopped2 avocados, pitted, peeled, and chopped1 cup water or 1 cup chicken broth½ cup uncooked quinoa1/3 cup crumbled feta cheese½ cup shredded fresh spinach1/ 3 cup finely chopped red onion2 Tbsp. olive oil2 Tbsp. lemon juice½ tsp. salt, or to taste

Directions:

In a small saucepan, bring quinoa and water/chicken broth to a boil. Reduce heat. Cover and simmer for about 15 minutes, or until liquid is absorbed.

In a medium bowl, stir together quinoa, onion, spinach and tomatoes.

Whisk together lemon juice, oil, and salt in a separate bowl. Mix in with quinoa.

Place quinoa on plates and sprinkle with feta and avocado.

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Steak and Pepper Tacos (416 cal)

Makes: 4 servings


Ingredients

8 small corn tortillas (warmed)1 lime (squeezed and then cut into wedges, for serving)Lime juice (mentioned above)1 pound flank or hanger steak3 bell peppers – red, yellow, or orange (thinly sliced)2 garlic cloves, crushed½ medium red onion (sliced)½ avocado (sliced)¼ cup grated low-fat Monterey Jack¼ cup salsa verde or 2 Tbsp. chopped fresh cilantro½ cup fresh or frozen corn kernels2 Tbsp. sliced pickled jalapenos3 tsp. vegetable oil1 tsp. kosher salt, or to taste½ tsp. mild chili powder, or to tasteReduced-fat sour cream (optional)

Directions:

1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.

2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.

3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.

4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream

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Shrimp-and-Avocado Rice Bowl (483 cal)

Makes: 4 servings

Calories: 483Total Fat: 16gCholesterol: 9.3 mgCarbohydrates: 56gProtein: 30g

Ingredients

16 medium cleaned, shelled,tail-on shrimp (about ¾ pounds)2 eggs (lightly beaten)1 ripe avocado (sliced)1 cup shelled edamame, steamed1 ¼ cups short-grain brown rice1 Tbsp. light soy sauce1 Tbsp. rice wine vinegar2 tsp. sesame oil2 tsp. toasted sesame seeds1 ½ tsp. honeyCayenne pepper, to taste

Directions:

PRE-PREP. Cook the short-grain brown rice according to the instructions on the package.

PRE-PREP. Preheat the broiler.

Combine shrimp with 1 teaspoon each of sesame oil and honey in a medium, ovenproof pan. Add cayenne pepper to taste.

Lay the shrimp flat. Broil for 2 minutes per side, or until lightly cooked. Transfer to a plate and set aside.

Heat a small non-stick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed for about 2 minutes, or until set. Flip and cook until just set on the second side, for about 1 more minute. Transfer to a board and cut into strips.

In a small bowl, combine the soy sauce and rice wine vinegar with the remaining ½ teaspoon honey. Fold the sesame seeds and edamame into the rice.

Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.

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Middle-Eastern Miracle Kebab (332 cal)

Makes: 2 servings


Ingredients

625mL water200g red lentils1 wedge of red cabbage, small½ head of iceberg lettuce50g breadcrumbs6 wholewheat pita bread2 Portobello mushrooms1 Tbsp. Flora margarine1 Tbsp. tomato paste4 cloves garlic1 onion1 tsp. cumin, ground1 tsp. coriander, ground1 tsp. paprika1 tsp. black pepper½ tsp. chili powder½ tsp. salt2 egg whitesChili Sauce Ingredients:

2 cloves garlic1 red pepper2 tomatoes3 red chillies½ red onion, small2 Tbsp. red wine vinegar1 Tbsp. tomato paste2 tsp. sugar, or to taste1 tsp. salt, or to taste

Directions:

Peel the onions and garlic. Finely chop both and mix in a frying pan with just a drop of olive oil. Cook over medium-high heat for about 7 minutes, or until golden brown.Combine the ground coriander, cumin, chilli powder, salt, pepper, and paprika into a bowl.Chop Portobello mushrooms into cubes Add to the pan along with margarine. Stir over medium-high heat until mushrooms release juices. Add in the lentils, spices, and tomato paste.Add water, turn the heat down to medium, and continuously stir for 9 minutes, or until lentils soften.Process the mixture using food processor and let cool. Add in egg whites and breadcrumbs. Combine everything by turning the food processor on and off quickly every couple times.Preheat your oven to 175°C. Line a baking tray using aluminium foil. Press the kebab filling in and leave in the oven for 70 minutes.

Directions for Sauce:

Peel and chop garlic and onions. Remember to seed the pepper and chillies unless you want your sauce really hot. Chop both and then toss in frying pan with onion, garlic, and olive oil.Fry over medium-high heat for 7 minutes and then add in chopped tomatoes. Stir until tomatoes soften, and then add tomato paste, salt, vinegar, and sugar.Use the food processor again to smoothen the mixture, and then strain through a sieve.Slice lettuce, cabbage, cucumbers, and tomatoes.

After 70 Minutes:

Remove the filling from the oven and let cool for about 30-45 minutes. NOTE: Don’t touch it any earlierb than 30 minutes, or else it will crumble when you try to slice.After 30-45 minutes, slice it into 1cm-thick pieces.Line the pita with the cabbage, lettuce, and tomato slices. Add the filling and slather with hot sauce.

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Cuban Sandwich (394 cal)

Makes: 1 serving


Ingredients

2 oz. lean pork loin, sliced1 slice of low-sodium baked ham1 pc. Whole wheat baguette (6”) cut in half (about 2oz)1 large Portobello mushroom, stem removed1 red onion, small, peeled and sliced1 Tbsp. light mayonnaise1 Tbsp. 0% fat Greek yogurt1 Tbsp. sweet pickle relish½ tsp. olive oil

Directions:

Heat up a large skillet or griddle over high heat. Add oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring occasionally, or until onion begins to brown and mushrooms are thoroughly cooked.

If onion begins to stick, add 1 tablespoon of water.

Spread yogurt, mayo, and relish on one side of the baguette. Top with sliced pork loin and ham. Spoon onion on top. Cut Portobello mushroom in half and layer on top of the onion.

Top it all off with the remaining piece of baguette and place sandwich back on griddle or skillet. Press

sandwich together using sandwich press or heavy top. Cook pressed sandwich over low heat for 1 minute, turning the sandwich over until both sides are lightly brown.

Serve warm.

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Black Bean-Almond Pesto Chicken (516 cal)

Makes: 1 serving

Calories: 516Total Fat: 19.2gCholesterol: 12.7 mgCarbohydrates: 38gProtein: 47.5g

Ingredients:

¼ cup fresh basil¼ cup cherry or grape tomatoes, quartered½ cup brown rice, cooked½ cup large zucchini, thinly sliced¼ tsp. salt, or to taste2 Tbsp. almonds, silvered2 Tbsp. black beans2 tsp. extra light olive oil1 clove of garlic, chopped1 boneless chicken breast, skinned (about 6oz.)

Directions:

Preheat oven to 400°.

In a food processor or mini-chopper, blend almonds, basil, garlic, beans, 1 teaspoon of olive oil and 1/8teaspoon of salt. Process until mixture is completely combined, but still chunky.

Heat a small skillet over high heat. Add the remaining teaspoon of oil. Sprinkle chicken with remaining 1/8 teaspoon of salt.

Cook chicken in small skillet for 2 to 3 minutes, or until it browns all over. Move the chicken to the side and add in zucchini and tomatoes.

Top chicken and vegetables with pesto, and then cover and bake for 12 to 14 minutes, or until chicken is thoroughly cooked. Let cool for 5 minutes, and then slice chicken.

In an airtight container, combine the brown rice, chicken, and vegetables. Refrigerate until ready to serve.

NOTE: Before serving, microwave meal on high 2 to 3 minutes.

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Miso Beef and Noodles (398 cal)

Makes: 4 servings


Ingredients:

4 garlic cloves, minced4 scallions, chopped2 carrots, peeled and thinly sliced2 cups packed baby spinach leaves2 cups low-sodium beef broth2 cups water¼ cup cilantro, chopped½ lbs flank steak, thinly sliced2 Tbsp. mellow white miso paste1 Tbsp. canola oil½ lb shiitake mushrooms, thinly sliced (discard stems)6 oz. Asian noodles (like udon or ramen) cooked according to package directions

Directions:

Place the flank steak on a plate. Rub the miso, garlic, and cilantro over the meat and set aside.

Heat a large stockpot over high heat and add the oil. Add the steak and cook for 2 to 3 minutes, or until the meat begins to brown on the outside. Transfer to a plate.

Add in the carrots, mushrooms, and scallions and continue to cook over high heat for 3 to 4 minutes, stirring often, or until the mushrooms start to soften. Add broth and water.

Bring the heat down to low. Add the noodles, and cover. Cook for 2 to 3 minutes longer, stirring occasionally, or until the noodles are cooked through, and then add the spinach leaves.

Return meat to the pot and serve immediately.

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50 FAT-BURNING

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Twice-Cooked Potato Skins (398 cal)

Makes: 4 servings


Ingredients:

8 cups romaine lettuce, shredded4 baking potatoes (large, or about 2 lbs)4 scallions, thinly sliced2 cups baby spinach, thinly sliced½ cup fat-free Greek yogurt

⅓ cup reduced-fat sour cream½ cup crumbled feta cheese1 Tbsp. olive oil2 Tbsp. dried onion1 tsp. hot sauce½ tsp. garlic powder4 oz. turkey bacon, chopped¼ lbs. 7% lean ground turkey

Directions:

In a large stockpot, pour in about 3" water and bring to a boil. Add in the potatoes and cook for 15 minutes, or until tender enough to spear with fork.

Remove the potatoes and transfer to a cutting board. Cut in half lengthwise, scoop out the centers, and place the filling into a large bowl. Add in the spinach, yogurt, sour cream, and hot sauce. Mash with a fork to break up the potatoes until fairly smooth and set aside.

Preheat the oven to 400ºF. Warm the oil in a medium skillet over medium heat. Add the skins and cook for 2 to 3 minutes per side, or until brown. Transfer to a baking sheet lined with aluminum foil. In the same skillet, add the bacon, turkey, garlic powder, and dried onion. Cook for 4 to 5 minutes, stirring often until it's no longer pink.

Using a spoon, place the turkey mixture over the hollow side of the skins. Top with the mashed-potato mixture and scatter with the cheese and scallions. Bake for 10 to 15 minutes, or until the topping is hot.

Serve immediately over the lettuce.

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