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HCGDIETRECIPEES
HCGfriendlyRecipees.Ifyoufindingredientsthatshouldnotbeincluded,pleaseOmitthemwhenpreparingthedish.Thisaddssomevarietytothedietandma
esstayingwithitmuchEasier.
CHICKENBROCCOLICASSEROLE
1lb.chic enbreast,cubed2c.chic
enbroth8c.broccoliflorets3ribscelerywithleaves,choppedmed.onion,chopped1t.driedparsleyt.driedthymet.driedmarjoramSaltandpeppertotaste
Preheatovento375o
Lightlymista9x13ba
ingdishwitholiveoilpanspray.Layercubedchic
enevenlyinbottomofba ingdish.Layerbroccoli,celery,andonionevenlyovertopofchic en.Sprin leherbs,saltandpepperoverall.Pourchic enbrothover.Coverwithfoilandba efor1-1hours,untilchic enistenderandnolongerpin .
Ma es4.2c.servingsCalories:205perservingFat:3g.
CHICKEN&STRAWBERRYSALAD
Dressing:
2T.freshsqueezedorangejuice
2T.freshsqueezedlemonjuice
1-2p
ts.Splendaorothersugarsubstitute
Combineingredientswell.Chilluntilserving.
Salad:
c.soysauce2T.freshsqueezedorangejuice1clovegarlic,minced2greenonions,thinlyslicedlb.chices.Turn,brushwithmarinadeandgrillfor8-10minutesmore,oruntil
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tenderandnolongerpin
.
Ma es4servingsCalories:144perservingFat:3g.
CHICKENSAUSAGE
1lb.groundchic
enbreast*2greenonions,finelysliced1eggwhite,slightlybeaten2t.poultryseasoning1t.groundsage1t.groundfennelseed1t.garlicpowder1t.onionpowder1t.papri a1t.saltandpepper
Preheatlargenon-stic s illetonlow-mediumheat.Mixgroundchic en,greenonion,eggwhite,andseasoningstogether.Formintofourequal4oz.patties.Lightlymists illetwitholiveoilpansprayandgentlyplacepattiesinside.Turningonce,halfwaythroughcoo ing.Coo untillightlybrownedonbothsidesanduntilnolongerpin .
Serveinalettucewrap,onWasaflatbread,oraloneforalittlesomethingdifferent.
Ma es4servingsCalories:135perpattyFat:3g.
*Note:Chooseyourchic enbreastfromthebutchersectionofyourgrocerandas thebutchertogrindthem,ifyoudonthaveawayofgrindingforyourself.
SAUSAGEZUCCHINIBOATS
2med.zucchini1(14oz.)candicedtomatoes1t.Italianseasoning1recipeChic enSausage(seerecipeonpreviouspage)Saltandpepper
Preheatovento450oPreparesausagerecipefromprevious
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page.Lightlymistalargenon-stic
s illetwitholiveoilpansprayandheatovermedium-highheat.Crumblechic enmixtureintopreheateds illetinsteadofformingintopatties.Coo andstirsausageuntilbrownedandnolongerpin .Stirintomatoes,Italianseasoning,andheatthrough.Removefromheatandsetaside.Cutendsfromeachzucchinianddiscard.Cutzucchiniinhalf,lengthwise.Witha1inchmelonballerormeasuringspoon,carefullyscoopoutcenterseededareaofeachzucchinihalf,formingaboat.Lightlymistaba
ingsheetwitholiveoilpansprayandplaceeachzucchiniboatonba
ingsheet.Sprin
lezucchiniwithsaltandpepper.Dividesausagemixtureevenlyintothecenterofeachboat.Coo for20-25minutesuntilzucchiniistender.
Ma es4servingsCalories:188perservingFat:3g.
ORANGEGRILLEDCHICKENWITHHERBS
1lb.bonelesschic enbreast,s inattached2clovesgarlic,mincedt.orangezestt.freshthyme,mincedt.freshrosemary,mincedFreshgroundpeppertotastec.freshsqueezedorangejuicec.vinegar2t.Worcestershiresauce
Preheatgrilltomedium-high.Combinefirst5ingredientsinasmallbowl.Ta eeachchic enbreastandslipyourfingersbetweenthes inandfleshofthechic en,leavingthes inattached.Slidesomeoftheherbmixtureunderthes inofeachbreast,pullingthes inbac overwhenfinished.Mixorangejuice,vinegar,andWorcestershireinasmallbowl.Grillchic enfor6-8minutesoneachside,turningonceandbastingwithorangejuicemixture.Coo untilchic enistenderandnolongerpin .Removes inbeforeeating.
Ma es4servingsCalories:174perservingFat:3.1g.
SPICYORANGECHICKEN
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1lb.chic
enbreast2T.cumin1c.chic enbrothc.freshsqueezedorangejuice1T.jalapeno,choppedveryfine2T.Dijonmustard2smalloranges,peeledandcutintoinchpiecesSaltandpeppertotastec.freshsnippedcilantro
Sprin lecuminoverchic en,coating enbreast4c.rawspinach1c.slicedstrawberriesmed.redonionsliced,ringsseparated
Inagallonsizeziploc bothsideswell.Heatalargenon-stic s illetovermedium-highheatandmistlightlywitholiveoilpanspray.Placechic enbagcombine,soysauce,greenonions,2T.orangejuiceandgarlic.Addchic enandsealbag.Marinateinrefrigeratorfor2-24hours,turningoccasionally.Removechic enfrombagandreservemarinade.Grillorbroilchic enfor8-10minutest
urningonceandbrushingwithmarinade.Coo untilchic enistenderandnolongerpin .Coolchic enslightly.Placespinach,2c.eachontoservingplates.Slicechic enandplaceontopofspinach,topwithslicedstrawberriesandredonionrings.Sha edintos illet.Coo 4minutesoruntilbrowned,turningonce.Removechic enfroms illetandsetaside.Increaseheattohigh.Addchic enbrothtos illetandboil1minutetoreducebrothslightly.Whis inorangejuice,jalapeno,mustard,saltandpepper.Returnchic entos illetandreduceheattolow;coverand
simmer8-10minutesoruntilnolongerpin
,turningchic
enonce.Addorangesegments.Coo brieflytowarm.Placeonservingplatesandsprin lewithcilantro.
Ma es4servingsCalories:166perservingFat:3g.
THAICHICKEN
1lb.chic
enbreast*4T.soysauce2T.FatFreeplainyressinganddrizzleevenlyovertwosalads.
Ma es2servingsCalories:195perservingFat:3g.
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MUSTARDCHICKENWRAPS
1lb.groundchic enbreast*2T.mustard,yelloworDijon(Iusespicybrown)SaltandpeppertotastePapri
atotasteandcolor
Mixallingredientswell.Shapeinto4equal,4oz.patties.Grillorbroilasyouwouldahamburger.Serveinalettucewrap,ortocutfatandcalories,usefortheHCGburger.Youcanalsousethisrecipecrumbledandbrownedinas
illet.Wrapinlettucewithyourchoiceofothervegetables,orserveoverchoppedsaladgreens.
Ma es4servingsCalories:135perservingFat:3g.
*Note:Chooseyourchic enbreastfromthebutchersectionofyourgrocerandas
thebutchertogrindthem,ifyoudonthaveawayofgrindingforyourself.
CHICKENZUCCHINIBAKE
1lb.chic enbreast,cubed1med.onion,diced8c.zucchini,sliced1clovegarlic,minced
1(14oz.)candicedtomatoes1(8oz.)cantomatosauce1t.Italianseasoningc.waterSaltandpeppertotaste
Preheatovento375oLightlymistalargenon-stic
s
illetwitholiveoilpanspray.Coo
cubedchic enins illetovermedium-highheatuntilnolongerpin .Reduceheattomedium;addonion,garlic,tomatoes,tomatosauce,waterandseasonings.Heatthroughuntilthic enedandbubbly.Mista9x13ba ingdishwitholiveoilpanspray.Evenlyspread1c.chic
enmixtureinbottomofba
ingdish.Layer4c.zucchiniovertop.Spoonhalveofchic enmixtureevenlyovertop
offirstlayerofzucchini.Repeatlayerswithremainingzucchiniandchic
enmixture.Coverwithfoilandba efor1houroruntilzucchiniistender.
Ma es4.21/2c.servings
Calories:190per.ServingFat:3g.
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GRILLEDCHICKENPICCATA
1lb.chic enbreast2lrg.lemons1t.lemonzestt.crusheddriedrosemaryt.saltt.freshgroundblac pepper2T.ICantBelieveItsNotButterSpray1T.capers,drainedt.driedparsley
Preheatgrilltomedium.Halveandjuice1lemon(shouldhaveabout3T.)setjuiceaside.Sliceremaininglemoninto8verythinslicesandsetaside.Placechic enbreastonalargeplate.Inasmallbowlcombine,lemonzest,rosemary,saltandpepper.Sprin lethemixtureevenlyoverbothsidesofthechic enbreast.Rubinwithyourfingers.Arrangetwoslicesoflemonontopofeachchic enpiece,overlappingifnecessary.Placechic enongrillandcover.Grillfor15-18minutesoruntilnolongerpin
andjuicesrunclear.Meanwhile,inasmallsaucepancombinethelemonjuice,ICantBelieveItsNotButterSpray,capersandparsley.Heatthrough.Removechic entoservingplatesanddrizzlewithwarmlemoncapersauce.
Ma es4servingsCalories:144perservingFat:3g.
ITALIANCHICKENBUNDLES
1lb.chic enbreast1med.tomato,slicedinto8thinslicesmed.redonion,slicedintoringsandseparated1c.rawspinachstemstrimmed1(8oz.)cantomatosaucec.waterItalianseasoning
GarlicsaltPepper8woodentoothpic
s
Preheatovento375oPlacechic enbreast,smoothsidedown,betweentwopiecesofplasticwrap.Withflatsideofameatmallet,poundlightlyto-inchthic ness.Removetoplayerofplasticwrap.Oneachbreast,layertwoslicesoftomato,3-4slicesofredonion,and6-8spinachlea
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ves.Sprin lechic
enwithdesiredamountofItalianseasoning,garlicsaltandpepper.Startingfromtheshortside,rollupeachbreast.Securewithwoodentoothpic s.Lightlymistaba ingdishwitholiveoilpanspry.Placeeachchic
enbreastintopreparedba
ingdish,withtoothpic sfacingup.Inasmallbowl,whis
together,tomatosauce,waterandt.Italianseasoning.Poursauceovertopofchic
en.Coverwithfoil.Ba
efor35-40minutesuntilchic
enistenderandnolongerpin .Placeeachbundleonaservingdishandspoonremainingsauceovertop.
Ma
es4servingsCalories:162perservingFat:3g.
LITELEMONCHICKEN
1lb.chic enbreast2t.garlicpowder
2t.lemonpeppert.seasonedsalt1c.freshsqueezedlemonjuice4lemonslices,optional
Preheatovento400oInasmallbowlcombine,garlicpowder,lemonpepperandseasonedsalt.Mixtoblend.Placechic enonalargeplate,andrubevenlywithseasoningmixture.Coverwithplasticwrapandrefrigeratefor15minutes.Heatalargenon-stic s illetovermedium-highheatandmistlightly
witholiveoilpanspray.Removechic
enfromrefrigeratorandplaceintoheateds illet.Coo chic en2-3minutesperside,untilbrowned.Lightlymistaba ingdishwitholiveoilpansprayandplacechic en,smoothsideupintoba ingdish.Pourlemonjuiceoverthechic en,andtopeachwithalemonslice.Ba efor18-20minutesoruntilnolongerpin andjuicesrunclear.Removefromoven,bastewithpanjuices.Letstand5minutesbeforeserving.
Ma es4servingsCalories:140perservingFat:3g.
MUSTARDBAKEDCHICKEN
1lb.chic
enbreastc.brownmustard(Iusespicybrown)1T.soysauce2p ts.Splendaorothersugarsubstitute
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Preheatovento425oLightlymistashallowba ingdishwitholiveoilpanspray.Placechic en,smoothsideupintotheba ingdish.Inasmallbowlstirtogethermustard,soysauce,andSplenda.Brushmustardmixturegenerouslyovereachchic enbreast.Ba euncoveredfor20minutesoruntilnolongerpin ,brushingwithmustardmixturehalfwaythroughcoo ing.
Ma es4servingsCalories:140perservingFat:3g.
CHICKENWITHONIONCILANTRORELISH
1lb.chic enbreastc.onion,coarselychoppedc.freshcilantrot.saltt.pepper
3T.freshsqueezedlimejuice2med.limes,halved
Inafoodprocessorcombineonion,cilantro,saltandpepper.Processuntilmixtureisveryfinelychopped.Dipchic eninlimejuiceandgrillorbroilfor6to8minutes.Turnchic enoverandspreadwithonioncilantrorelish.Coo for6to8minutesoruntilnolongerpin .Servewithhalfalime.
Ma es4servings
Calories:160perservingFat:3g.
ORANGEGINGERCHICKEN
1lb.chic enbreastc.soysaucec.chic enbrothc.freshsqueezedorangejuice1t.groundginger
1clovegarlic,minced
InagallonsizeZiploc bagcombine,soysauce,chic enbroth,orangejuice,gingerandgarlic.Sealbagandmixwell.Addchic enandmarinadefor2-6hours.Preheatgrilltomedium.Removechic
enfrombagandreservemarinade.Grillchic enfor8-10minutogurt1lemon,juiced
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3clovesgarlic,minced1t.driedbasil1t.groundgingerDashofcrushedredpepperfla es
Putallingredients,exceptchic
en,inagallonsizeZiploc
bag.Sealbagandmixwell.Addchic
entobag.Sealandmarinateatroomtemperaturefor30minutesorforseveralhoursinrefrigerator,turningbagafewtimestocoatchic
en.Removechic
enfrommarinadeandgrillorba
eat375ofor15-18minutesoruntilchic
enisnolongerpin
.
Ma
es4servingsCalories:150perservingFat:3g.
*Note:Thisrecipeisalsoagreatmarinadeforfish.Ibroilorba emyfish,asitturnsoutbetterforsuchasmallandthinportion.
Fish
&Shrimp
SHRIMPSTUFFEDTOMATO
1lb.coo edsaladshrimp8greenonions,thinlysliced1stal celery,finelychopped
1clovegarlic,minced1t.CajunorBlac enedwitholiveoilpansprayandpreheatovermediumhighheat.Addonion,celery,asparagus,broccoli,andcauliflower.Coo
andstiruntilvegetablesarealmosttender.Addshrimp,soysauce,crushedredpepper,andSplenda.Coo andstirfor3-5minutesoruntilshrimpispin
andopaque.
Ma es4servingsCalories:125perservingFat:0.5g.
FABULOUSTUNASALAD
4oz.WhiteAlbacoretuna,inwater,drained1lrg.radish,grated1greenonion,slicedstal celery,thinlyslicseasoning
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c.fatfreemayonnaise1t.Worcestershiresauce1headromainelettuce,chopped4Med.tomatoes2med.lemons,halved
Placefirst7ingredientsintoamediumbowlandstirwelltocombine.Refrigerateuntilserving.Corethetomatoesandcuteachinto8sections,leavingthesectionsconnectedatthebottom.Dividethelettuceamong4servingplatesandtopeachwithatomato,splayingoutthesectionsslightly.Stuffeachtomatowithequalamountsofshrimpsalad.Servewithalemonhalftobesqueezedovertop.
Ma es4servingsCalories:135perservingFat:0.5g.
FISHFILLETSWITHSALSAVERDE
1lb.whitefish1med.lime,juicedc.greensalsa2T.cilantro,freshsnippedSaltandpeppertotaste
Preheatbroiler.Placefishonalargeplate.Pourlimejuiceequallyoverfishandsprin lewithsaltand
pepper.Lightlymistabroilerpanwitholiveoilpanspray.Placefishontopanandtuc underanythinedges.Broil4inchesfromheatfor6-8minutesoruntilfishfla
eseasilywithafor
.Placegreensalsaandcilantroinasmallbowlandstirtogether.Placecoo edfishontoservingplatesandtopeachwith2T.ofsalsaverde.Servewithalimeorlemonwedge.
Ma es4servingsCalories:115perservingFat:1g.
CITRUSSHRIMP
1lb.rawshrimp,peeledanddeveined2T.ICantBelieveItsNotButterSprayc.freshsqueezedorangejuice1t.orangezest2clovesgarlic,minced
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1t.driedthymeSaltandpeppertotaste
Rinseshrimp,patdrywithpapertowels.Setaside.Heatalarges
illetovermediumhighheat.AddICantBelieveItsNotButterSpray,orangejuice,orangezest,garlic,andthyme.Bringtoaboil,stirringconstantly.Reduceheat,simmerfor1minute.Addshrimp,coo
andstirfor3-5minutes,untilshrimpispin
andopaque.
Ma
es4servingsCalories:85perservingFat:1g.
FISHTACOSALAD
1lb.Orangeroughyorotherwhitefish1t.Blac enedorMexicanseasoning
12c.shreddedcabbageredonion,diced4med.limes,juicedc.freshsnippedcilantro8T.salsa
Preheatovento400oLightlymistaba ingsheetwitholiveoilpanspray.Placefishonba ingsheetandsprin lewithblac enedseasoning.Ba efor12-15minutesoruntilfishfla eseasilywithafor .Removefromovenandcoolslightly.Placeshreddedcabbage,redonion,andcilantrointoal
argemixingbowl.Pourlimejuiceovertopofcabbageandtosswell.Divideequallybetween4saladplatesandtopcabbagewithcoo
edfishfilletandsalsa.
Ma es4servingsCalories:157perservingFat:1g.
SPICEDSCALLOPS&SHRIMP
lb.bayscallopslb.rawshrimp,peeledanddeveined8greenonions,sliced1p t.Splendaorothersugarsubstitute1T.freshcilantro,choppedSalttotaste
SpiceMix:
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3clovesgarlic,peeled1in.piecefreshginger,peeled2t.mildcurrypowder2T.fishsauceortotastec.water
Firstma
ethespicemix:Putallingredientsinafoodprocessorfittedwithametalbladeandprocessuntilsmooth.Heatalargenonstic s illetovermediumheat.Lightlymistwitholiveoilpanspray,addthespicemixandcoo ,stirringfor30seconds.Turnheatuptomedium-high;addscallops,shrimp,greenonion,andSplendatos illet.Stir-fryforabout3-5minutes,untilshrimparepin
andscallopsarefirm.Removefromheatandstirinfreshcilantro.
Ma es4servingsCalories:105perservingFat:1.5g.
GARLICSHRIMPSTIRFRY
1lb.rawshrimp,shelledanddeveined1med.onion,slicedandseparatedintorings2stal scelery,cutintoinchpieces12spearsasparagus,cutintoinchpieces2c.broccoli,choppedintosmallpieces2c.cauliflower,choppedintosmallpieces4clovesgarlic,mincedc.soysauce2p ts.Splendaorothersugarsubstitute
Dashcrushedredpepper
Lightlymistalarges
illetedT.FatFreeMayonnaise1T.freshsqueezedlemonjuiceLemonpeppertotasteMustardtotaste
Placeallingredientsinasmallbowlandmixwell.Serveinlettuceofchoice,asawrap,oronMelbatoast.Thisalsoagreatsaladtopperfor
greensofyourchoice,andalemonwedgesqueezedovertop.
Ma es1servingCalories:160perservingFat:4g.
HALIBUTSTEAKSWITHCUCUMBERSAUCE
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1lb.Halibutstea s,inchthic c.fatfreeplainyogurtc.cucumber,finelychoppedt.drieddillormintSaltandpeppertotaste
Preheatovento400oorgrilltomedium
Forsauce;Inasmallbowlstirtogetheryogurt,cucumberanddill.Coverandchilluntilserving.
Lightlymistaba ingsheetwitholiveoilpanspray.Placehalibutonba ingsheetandsprin lewithsaltandpepper.Ba eorgrillfor12-15minutesoruntilfishfla eseasily
whentestedwithafor
.Serveeachwith2T.cucumbersauce.
Ma es4servingsCalories:107perservingFat:1g.
SHRIMPSCAMPI
1lb.rawshrimp,peeledanddeveined2T.ICantBelieveItsNotButterSpray2clovesgarlic,minced1T.freshsnippedparsleyor1t.dried2lemons,juicedc.chic enbrothDashcayennepepper
Heatalarges illetovermediumhighheat.AddICantBelieveItsNotButterSpray,garlic,parsley,lemonjuice,chic
enbroth,andcayennepepper.Bringtoaboilstirringconstantly.Boil
1minute.Addshrimp,coo
,whilestirringfor3-5minutesuntilturnshrimppin andopaque.
Ma es4servingsCalories:85perservingFat:1g.
ORANGEROUGHYWITHSTRAWBERRYSALSA
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1lb.OrangeRoughyorotherwhitefish20lrg.strawberriesredonion,choppedfine2limes,juicedc.freshsnippedcilantro1jalapeno,choppedfine(Ichopmineinafoodprocessororblender.)
orange,juicedSaltandpeppertotaste
Forsalsa:Marinatechoppedonioninthefreshsqueezedlimejuice,whilepreparingtheothersalsaingredients.Removestemsfromstrawberrieswashanddiceintosmallcubes.Placeintoamediummixingbowl.Add;cilantro,jalapeno,
orangejuice,andtheonionlimemarinade.Stir.Refrigerateuntilreadytoserve.
Preheatoven400oLightlymistaba ingsheetwitholiveoilpanspray.Placefishonba ingsheetandsprin lewithsaltandpepper.Coo for12-15minutesoruntilfishfla eseasilywithafor .Placefishonservingplatesandspoonstrawberrysalsaovereachfillet.
Ma es4servingsSalsama es4.c.servingsCalories:37perservingFat:0g.
Fishandsalsatogether
Calories:127perservingFat:1g.
ORANGEONIONGLAZEDORANGEROUGHY
1lb.OrangeRoughy1lrg.onion,thinlyslicedandseparatedintoringsc.freshsqueezedorangejuice1t.driedbasil
Saltandpeppertotaste
Preheatovento400o
Lightlymistaba
ingsheetwitholiveoilpanspray.Placefishonba
ingsheetandsprishonaservingplateandspoononionglazeovertop.
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Rinseshrimp;patdrywithpapertowels.Inasmallbowltosstogethertheshrimpandfajitaseasoning;setaside.Lightlymistalargenon-stic
s
illetwitholiveoilpansprayheatovermediumhighheat.Carefullyaddthelemonjuice,shrimpandgarlic.Coo andstirfor3-5minutesuntiltheshrimparepin
andopaque.Removefromheatandsetaside.Dividespinachequallyamong4servingplatesandspoonspicedshrimpovertop.ServewithDe-Light
UN-FRIEDTILAPIA
Ilb.Tilapia,orotherwhitefish4T.finelygroundMelbatoast,processinablenderorfoodprocessor1t.driedthyme1t.driedbasil
t.garlicpowdert.lemonpepper1t.Blac eningseasoning,ortotaste
Preheatovento400oLightlymistaba ingsheetwitholiveoilpanspray.PutMelbacrumbsandallseasoningsonaplate.Mixwell.Coatbothsidesoffishfilletswithcrumbmixtureandtransfertoba ingsheet.Placeba ingsheetonbottomrac ofoven.Ba efor20minutesoruntilfishfla esandisgoldenbrown.Servewithalemonwedge.
Ma es4servingsCalories:115perservingFat:2.5g.
Beef
BEEFSTUFFEDTOMATO
1lb.extraleangroundbeef4lrg.tomatoes
med.onion,chopped2stal
scelery,chopped1smallzucchini,grated1clovegarlic,minced1t.cumin
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Saltandpeppertotaste
Preheatovento350oCuttopsofftomatoes;scoopoutpulpandreserve.Browngroundbeefinalarges
ittleovermedium-highheat.Addtomatopulp,onion,celery,zucchini,garlicandseasonings.Coo
andstiruntilvegetablesaretender.Removefromheat.Lightlymistashallowba ingdishwitholivanyleftoverintothebottomofba
ingdish.Ba efor20minutes.Serveeachwithleftovermeatfromba ingdishspoonedaroundthetomato.
Ma es4servingsCalories:205perservingFat:5g.
BAKEDITALIANSTEAK
1lb.leansirloinstea s,4oz.each
t.saltt.pepper1t.garlicpowder1(14oz.)candicedtomatoes1med.onion,halvedandsliced4c.zucchini,sliced1t.Italianseasoning
Preheatovento350oSprin lestea sevenlyonbothsideswithsalt,peeoilpansprayandplaceeachtomatointotheba ingdish.Stuffeachtomatoshellequallywiththemeatmixture,spooningpper,andgarlicpowder.Preheatalarges illet
overmediumheat,andmistlightlywitholiveoilpanspray.Placestea
sintos illetandcoo brieflyuntilbrownedonbothsides.Transferstea stoaba ingdish.Inalargebowl;combinetomatoes,onion,zucchini,andItalianseasoning.Pourevenlyovertopofstea s.Coverdishwithfoil,ba efor1to1hoursoruntilstea saretender.
Ma es4servingsCalories:214perservingFat:6g.
HCGBURGER
1lb.extraleangroundbeeforveal4WasaMultigrainFlatbreadmed.onion,sliced1med.tomato,sliced24pic leslices
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4lettuceleavesYelloworSpicyBrownmustardSeasoningsofyourchoice
Dividegroundbeefinto4equal4oz.portions.Shapeeachportionintoanoblongpatty,aboutthesizeandshapeoftheflatbread.Seasonpatties,andgrillorbroilthepattiesuntilnolongerpin
.Spreadeachofthe4flatbreadswithmustardandtopwithcoo
edpatties,onion,tomato,pic
le,andlettuce.Youcanalsoservewrappedinlettuce.
Ma
es4servingsCalories:216perservingFat:6g.
SAUERKRAUTANDMEATBALLS
Meatballs:
1lb.extraleangroundbeef1lrg.eggwhite2t.onionpowder1t.driedparsley1clovegarlic,mincedSaltandpeppertotaste
Cabbage&Kraut:
1smallheadcabbage,chopped1med.onion,chopped2c.tomatojuice1(16oz.)jarofsauer raut
2c.water
Inalargemixingbowl,combineingredientsformeatballsandmixwell.Forminto16equalballsandsetaside.Inalargesaucepan,startlayeringwithalayerofcabbageonthebottom,onion,4meatballs,andsauer raut.Repeatlayersuntilallingredientsareused.Pourtomatojuiceandwaterevenlyovertop.Overmedium-highheat,bringtoaboil.Reduceheattolowandsimmer,covered,for30minutes.
Ma es4servingswith4meatballseachCalories:205Fat:5g.
STEAK&ASPARAGUSSTIR-FRY
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1lb.leansirloin,cutintothinstripsinchwideand2incheslong*4c.asparagus,stemsremoved,cutinto1inchpiecesc.beefbrothc.greenonion,coarselychopped4clovesgarlic,coarselychopped2T.freshginger,peeledandcoarselychoppedmed.redonion,sliced2T.soysauce
Steamtheasparagusuntilbrightgreenbutstillfirm,about2minutes.Drain;rinsewithcoldwatertostopcoo
ing;drainagain.Combinecupbeefbroth,greenonion,garlic,andgingerinafoodprocessororblender.Pulseuntilthemixtureismincedandsetaside.
Heatalarges illetovermedium-highheatandmistlightlywitholiveoilpanspray.Addthestea strips,redonion,andsoysauceandsautfor4minutes,oruntilbeefisnearlycoo ed.Addthegreenonionmixtureandremainingcupofbroth,bringtoaboil.Addasparagustothes illetandstiruntiltheasparagusiscoo edthrough,about3minutes.Div
ideamongfourdinnerplates,serveimmediately.
*Note:Itiseasiertoslicebeefthinlyifyouplaceitinthefreezerforabout30minutesfirst.Ialsouse itchenshearstocutthebeef.
Ma es4servingsCalories:195Fat:6g.
NEW-FASHIONEDMEATLOAF
1lb.(95%)leangroundbeeforvealc.spinachleaves,choppedmed.onion,minced1lrg.eggwhite,lightlybeaten2t.horseradish2t.Italianseasoning1t.Worcestershiresauce1clovegarlic,mincedt.salt
Preheatovento350oLightlymistan8x4x3nonstic loafpanwitholiveoilpanspray.SetasideInalargemixingbowl,addbeeforveal,spinach,onion,eggwhite,horseradish,Italianseasoning,Worcestershiresauce,garlic,andsalt.Withhandsorafor ,mixwell.Transferthemixturetothepreparedloafpan.Pressevenlyontothepan,pattingthetopflat.Ba efor30minutes,oruntilnolongerpin .Letmeatloafsitfor10minutesbeforecuttinginto8slices.
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Ma
es4servings;2sliceseachCalories:165perservingFat:5g.
STEAK&SPINACHSPIRALS
1lb.leansirloinstea
s,4oz.each1c.spinach,looselypac ed2greenonions,chopped1clovegarlic,mincedc.soysauceSaltandpeppertotaste
Preheatgrilltomedium.Removestemsfromspinachleaves.Layerleavesontopofeachother;slicecrosswiseintothinstrips.Inamediumbowlcombinespinachstrips,greenonion,garlic,and2T.ofthesoysauce.Stirandsetaside.Trimfatfromeachstea .Scorestea sonbothsidesbyma ingshallowcuts
at1-inchintervalsinadiamondpattern.Placestea
sbetweentwopiecesofplasticwrap.Poundstea slightlywithflatsideofmeatmallet,toinchthic ness.Removetoplayerofplasticwrap.Sprin lestea swithsaltandpepper.Spreadspinachmixtureequallyoverstea s.Startingfromshortside,rollupstea s.Securewithwoodentoothpic sat1inchintervals,startinginchfromend.Coverandgrillfor14-18minutesformediumdoneness,turningonceandbrushingwithsoysauce.Removefromgrillandsliceeachstea betweentoothpic s.Removetoothpic sbeforeplacingonservingplates.
Ma es4servingsCalories:186perservingFat:6g.
STUFFEDSWEETONION
1lb.extraleangroundbeef4lrg.sweetonions
2c.spinach,chopped2stal scelery,choppedfine1clovegarlic,minced1eggwhite,slightlybeatenc.FatFreesourcream1t.Italianseasoning
Preheatovento350oCuttopsandbottomsfromeachonionandcarefullyremoveseveralinsidelayers,starting
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withthecenterandwor ingout.Leaveenoughoutsideshellforoniontostandaloneaftercenterisremoved.Setaside,andsaveenoughonioncenterstoprovidecupchoppedoniontomixwithstuffing.
Browngroundbeefinalarges illetovermedium-highheat.Draingreaseifneededandsetasidetocoolslightly.Inalargebowlcombinechoppedonion,spinach,celery,garlic,eggwhite,fatfreesourcream,seasonings,saltandpeppertotaste.Addbeefandmixallingredientswell.Lightlymistaba
ingdishwitholiveoilpansprayandplaceeachonionshellinside.Stuffeachonionshellequallywithbeefmixture,spooninganyleftoverintothebottomofba
ingdish.Coverandba
efor35to40minutesoruntilonionsaretender.Serveeachwithleftovermeatfromba ingdishspoonedaroundtheonionandtopwithsourcreamfluff.
Ma es4servingsCalories:211perservingFat:5g.
ZUCCHINISPAGHETTI
Zucchininoodles:
4mediumzucchiniOliveoilpanspray
Cutendsfromzucchini.Withavegetablepeelerorsharp
nife,slicezucchiniverythinlylengthwise,ma ingnoodles,orgrateusingalargeshredcheesegrater.
Heatalarges illetovermedium-highheat.Lightlymistwitholiveoilpanspray,addzucchini.Sautandstiruntilzucchiniistender-crisp.Removefromheatand eepwarm.
Spaghettisauce:
1lb.extraleangroundbeefmed.onion,chopped2clovesgarlic,minced2(14oz.)canscrushedtomatoandgarlic.Coo ,stirringoccasionally,untilbeefisbrownandnolongerpin .Draingreaseifneeded.Reduceheattolowes2T.tomatopastec.water1p t.Splendaorothersugarsubstitute,optional
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1t.driedoregano1t.Italianseasoningt.driedbasilSaltandpeppertotaste
Setalargesaucepanovermediumheat.Addcrumbledgroundbeef,onion,.Addcrushedtomatoes,tomatopaste,water,Splenda,andseasonings.Stirtomix.Simmerfor10minutesforflavorstoblend.Dividezucchinievenlyamong4servingplatesandspooncupofsauceovertop.
Ma
es4servingsCalories:222perservingFat:5g.
Soups&Stews
CHICKENCABBAGECHILI
1lb.chic enbreast,coo edandshredded12c.shreddedcabbage8c.chic enbroth1(14oz.)candicedtomatoeswithgreenchilies1clovegarlic,mincedmed.onion,chopped1t.chilipowder1t.cumin
Saltandpeppertotaste
Inalargestoc pot,addcabbage,broth,tomatoesandchilies,garlic,andonion.Bringtoaboil;addspicesandreduceheattolow.Simmeruncovered,stirringoften,untilcabbageistender.Addcoo edandshreddedchic enatlastfewminutesofcoo ingtoheatthrough.
Ma es4servings;3cupseachCalories:187perservingFat:3g.
ITALIANVEALSTEW
1lb.vealorbeef,1-inchcubescutforstew2c.beefbroth8c.cabbage,coarselychopped2stal scelery,cutintoinchpieces4greenonions,cutintoinchpieces2clovesgarlic,minced
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1(14oz.)candicedtomatoes1(8oz.)cantomatosauce1bayleaft.crushedrosemary1t.ItalianseasoningSaltandpeppertotaste
Coo
ingtime7-9hours
Placeallingredientsintoa4quartorlargercroc
potorslowcoo
er.Stirwell.Cover;coo onlowfor7-9hoursuntilmeatisverytender.Removebayleafbeforeservinion,chopped1clovegarlic,minced1T.FajitaorotherMexicanseasoningc.freshsnippedcilantroSaltandpeppertotaste
Inalargestoc potcombinechic enbroth,zucchini,andtomatoeswithchilies,onion,garlic,andseasoning.Bringtoaboilovermedium-high;reduceheat.Simmercoveredfor15-20minutesoruntilzucchiniistender.Stirincoo edchic en;heatthrough.Justbeforeservingstir
insnippedcilantro.
Ma es4servingsof2cupseachCalories:190perservingFat:3g.
CHICKENEGGDROPSOUP
1lb.chic enbreast,coo edandshredded8c.cabbage,shredded1smallzucchini,gratedor2c.spinach
1med.onion,chopped1clovegarlic,minced8c.chic enbroth2eggwhites,lightlybeang.
Ma es4servingsof2cupseachCalories:242perservingFat:6.5g.
CHICKENFAJITASOUP
1lb.chic
en,coo
edandshredded6c.chic enbroth4lrg.Zucchini,sliced1(14oz.)candicedtomatoeswithgreenchilies1med.otenc.soysaucet,whitepepperSalttotaste
Addbroth,soysauce,whitepepper
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andsalttoalargestoc pot.Bringtoaboilovermedium-highheat.Slowlydrizzleeggwhitesintobroth;stirringconstantlyinafigure8motion.Addcabbage,zucchini,onion,andgarlic.Reduceheatandsimmeruntilcabbageistender.Addcoo edchic
enduringlastfewminutesofcoo ing,toheatthrough.
Ma es4servingsof3cupseachCalories:197perservingFat:3g.
BEEFtiltheyarecool.Drainwell.Inamediumbowl,whis thedressingingredientsuntilwellblended.Addgreenbeans,ginger,andredoniontodressing,tosswell.Serveimmediately.
Ma es4servingsof1cupeach
Calories:52perservingFat:0g.
ITALIANSTEWEDTOMATOES&ZUCCHINI
8c.zucchini,halvedlengthwiseandslicedintoinchslices2(14oz.)cansdicedtomatoes1med.onion,slivered2clovesgarlic,minced1t.ItalianseasoningSaltandpeppertotaste
Placeallingredientsinalargesaucepan;stirwell.Placeonstovetopovermedium-highheatandbringtoaboil.Reduceheatandsimmer,coveredfor15-20minutes.Stirringoccasionallyuntilzucchiniistender.
Ma
es4servingsof2cupseachCalories:89perservingFat;0g.
LEMONGARLICBROCCOLI
4c.broccoliflorets1med.lemon,juicedt.saltt.pepper1clovegarlic,minced
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Steambroccoliovermedium-highheatuntiltender.Meanwhile;inaservingbowl,combinelemonjuice,salt,pepper,andgarlic.Addbroccoli.Tosstocoatandserveimmediately.
Ma es4servingsof1cupeachCalories:37perservingFat:0g.
ROASTEDCAULIFLOWER
8c.cauliflowerfloretsmed.redonion,sliced
ICantBelieveItsNotButterSpray
2t.Mrs.DashGarlic&HerbBlendorseasoningofchoiceSaltandpeppertotaste
Preheatovento425oInalargebowlcombinecauliflower,onion,andseasonings.Mistwith10sprays
ofICantBelieveItsNotButterSpray;tosswell.Transfertoa9x13ba ingdishandistwith10morespraysofICantBelieveItsNotButterSpray.Ba efor20-25minutes,stirringonceuntillightlybrownedandcrisp-tender.
Ma es4servingsof1cupseachCalories:70perservingFat:0g.
CUCUMBERAPPLEMINTSALAD
4med.cucumber,peeledanddiced1med.apple,gratedordicedc.FatFreeplainyogurt1med.lemon,juiced12mintleaves,thinlyslicedSaltandpeppertotaste
Inamediumbowl;combinecucumber,apple,yogurt,lemonjuice,andmint.Stirwelltomix.Addsaltandpeppertotaste.Chilluntilserving.
Ma
es4servingsofcupeachCalories:32Fat:Trace
SWEET&SOURREDCABBAGE
1lrg.headredcabbage,chopped1med.apple,coredandgrated
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1med.onion,slivered3T.redwinevinegar1p t.Splendaorothersugarsubstitutet.cinnamon1clovegarlic,mincedSaltandpeppertotaste
Preheatovento300o
ANDCABBAGESTEW
1lb.(95%)leangroundbeefmed.onion,chopped2stal scelery,withleaves,chopped12c.cabbage,shredded4c.beefbroth1clovegarlic,mincedt.driedparsleyt.onionsaltt.celerysaltPeppertotaste
Inalargestoc potaddcabbageandbeefbroth.Coverandheatonmedium-highu
ntilboiling,reduceheattolow.Inalargenon-stic s illetbrowngroundbeefanddraingreaseifneeded.Tobrownedbeefadd;onion,celery,garlicandseasoning.Coo andstiruntilvegetablesareslightlytender.Addbeefmixturetocabbage.Simmeruncovered,onlowuntilcabbageistender.
Ma es4servingsof2cupseachCalories:198perservingFat:4.5g.
ZUCCHINIREDCHILI
1lb.leanstewmeatorgroundbeef4med.zucchini,slicedlrg.onion,chopped2clovesgarlic,minced1(14oz.)candicedtomatoeswithgreenchiliest.driedoreganoT.cumin
T.chilipowdert.papri a1(8oz.)cantomatosauce1c.beefbrothSaltandpeppertotaste
Coo
ingtime;5-7hours
Brownbeefcubesinalargernon-stic s illet.Inanelectriccroc potofslowcoo er,combine
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CURRIEDCAULIFLOWER
4c.cauliflowerfloretsc.chic enbrothmed.onion,slicedandseparated1t.currypowderDashcrushedredpepperfla
esSalttotaste
Steamcauliflower,untilcrisp-tender.Heatamediumsaucepanovermediumheat.Addonionsandchic enbroth;coo andstiruntilonionsarejusttender.Stirincurrypowder,redpepperfla es,andsalttotaste.Removefromheat,addcauliflower,andtosswelltocoat.
Ma es4servingsof1cupeachCalories:35perservingFat:0g.
ROASTEDFENNELANDONIONS
2fennelbulbs1lrg.onion,cutinto1-inchwedges
ICantBelieveItsNotButterSpray
t,crushedfennelseedsorItalianseasoningt.saltt.pepper
Preheatovento400oTopreparefennel,cutoffanddiscardupperstal s.Removeanywiltedouterlayersandcutathinslicefromfennelbase.Washfennelandcutinhalflengthwise.Cutlengthwiseintowedgesabout1inchthic .Placefennelandonioninashallowroastingpan.Sprayevenlywith10-15spraysofICantBelieveItsNotButterSpray.Sprin lewithfennelseeds,saltandpepper.Stirtocoat.Roastfor35-40minutesoruntillightbrownandtender,stirringtwice.
Ma es4servingsofapprox.1cupeach
Calories:42perservingFat:0g.
GINGERVINAIGRETTECUCUMBERS
4lrg.cucumbers,peeledandsliced1sm.redonion,slivered2med.tomatoes,slicedintosections
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1T.freshgratedginger1c.ricevinegarc.watert.saltt.pepper
Combineallingredientsinamediumbowl.Stirwellandchillovernight,stirringoccasionally.
Ma
es4servingsof1cupseachCalories:28.5perservingFat:0g.
FRIEDCABBAGE
8c.cabbage,shredded1med.redonion,slivered3clovesgarlic,mincedT.Mrs.DashGarlicandHerbBlendSalttotaste
Heatalargenonstic s illetovermedium-highheatandmistlightlywitholive
oilpanspray.Addcabbage,onion,garlic,andseasonings.Stirandfryfor4-6minutesoruntilcabbageitcrisp-tender.
Ma es4servingsof1cupseachCalories:44perservingFat:0g.
GINGERTOMATOSALAD
3T.ricevinegar
1T.freshginger,gratedorminced1p t.Splendaorothersugarsubstitute2c.cherryorgrapetomatoes,halvedmed.redonion,slicedSalttotaste
Inasmallbowl,whis togetherrice
vinegar,ginger,Splenda,andsalt.Add
tomatoesandonion.Tossgentlytocoat.Coverandchillfor1-4hours.Eatasisorserveoverfreshcutgreens.
Ma es4servingsofcupeachCalories:25Fat:0g.
GREENBEANTOSS
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1lb.freshgreenbeans1T.freshginger,peeledandfinelychopped1med.redonion,slivered
Dressing:4t.drymustardpowder1T.coldwater2T.soysauce2T.ricevinegar
Trimandcutgreenbeansinto1-inchlengths.Coo inrapidlyboilingwater,about5minutesoruntilcrunchy-tender.Drainbeans,immerseincoldwatertostopthecoo ingunLightlymista9x13ba ingdishwitholiveoilpanspray.Placeallingredientsintoalargemixingbowlandmixwell.Transfercabbagemixturetopreparedba ingdishandcover.Ba efor2-2hours,stirringonceortwice,untilcabbageistender.
Ma es4servingsofapprox.1cupseach
Calories:60perservingFat:0g.
CURRIEDTOMATOES&ZUCCHINI
2(14oz.)cansdicedtomatoes4med.zucchini,halvedlengthwiseandslicedintoinchslices1med.onion,chopped1T.currypowdert.groundgingerc.water
Saltandpeppertotaste
Heatalargesaucepanovermedium-highheat.Lightlymistwitholiveoilpanspray.Addonionandcoo untiltender.Stirincurrypowderandginger.Coo brieflytobrowncurryandbringoutflavor.Stirintomatoes,zucchini,water,saltandpepper.Bringtoaboil.Reduceheattolow.Simmerfor20-30minutes,untilzucchiniistender.
Ma es4servingsof1cupeachCalories:65perservingFat:0g.
SWEET&SPICYCOLESLAW
6c.greencabbage,shredded2c.redcabbage,shredded2med.tomatoes,seededandchopped6greenonion,coarselychopped1-2jalapenopeppers,seededandfinely
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choppedc.cidervinegar2-3p ts.SplendaorothersugarsubstituteSalttotaste
Combinecabbage,tomato,greenonion,andjalapenoinalargeservingbowl.Inasmallbowlmix;vinegar,Splenda,andsalt.StirwelluntilSplendaandsaltaredissolved.Pourovercabbageandtosswell.Coverandchillatleast2hoursbeforeserving.Tossagainbeforeserving.
Ma
es4servingsof2cupseachCalories:54.5perservingFat:0g.
SWEETSIMMEREDCABBAGE
8c.cabbage,chopped1c.chic enbroth1t.driedparsley
1-2p
t.SplendaorothersugarsubstituteSaltandpeppertotaste
Placeallingredientsinalargestoc potandstirwell.Placeonsuntilcabbageistender.
Ma es4servingsof1cupseachCalories:31perservingFat:0g.
WILTEDSPINACH&Mtovetopovermedium-highheatuntilboiling.Reduceheattolow,coverandsimmer,stirringonceortwice,for20-25minutesUSHROOMS
redonion,slicedandseparated1lb.mixedfreshmushrooms,wash&slice,removinganytoughstems4clovesgarlic,minced1t.McCormic SaltFreeAll-Purposeseasoningorseasoningofchoice12c.spinachleavesSaltandpeppertotaste
Lightlymistalarges
illetwitholive-oilpanspray.Heatovermedium-highheat;addonion,coo
andstirfor2-3minutes.Addmushrooms,garlic,andseasonings.Coo
andstiruntilmushroomsaretender.Addspinachandstirtowiltbriefly.Serveimmediately.
Ma
es4servingsCalories:64perservingFat:0g.
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Sauces&Dressings
COCKTAILSAUCE
1c.HeinzReducedSugarorOneCarb
etchup3T.freshsqueezedlemonjuice1t.groundhorseradishortotasteT.WorcestershiresauceFreshgroundblac peppertotaste
Combineallingredientsinasmallbowlandstirwell.Refrigerate.
Ma esapprox.1cup;servingsizeof1tablespoonCalories:5perservingFat:0g.
ASPARAGUSGUACAMOLE
1lb.asparagusendstrimmedandcutinto1-inchpieces1lime,juicedc.freshcilantrostemsremovedandfinelychopped
c.salsat.cumint.chilipowderGarlicsaltandblac
peppertotaste
Steamorboilasparagusuntilverytender.Drainandrinseundercoldwatertocoolcompletely.Drainwell.Placecooledasparagusinafoodprocessorfittedwithachoppingblade;processfor30-60secondsuntilsmooth.Transferasparagustoasmallbowl.Addlimejuice,cilantro,salsa,and
seasonings.Stirwelltocombine.Refrigerate.Serveovermeat,saladgreens,Melbatoast,andinlettucewraps;alsoma esagooddipforvegetables.
Ma
esapprox.2cups;servingsizeof2tablespoonsCalories:8perservingFat:0g.
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CREAMYRANCHDRESSING
1c.FatFreecottagecheeset.garlicpowdert.onionpowder2t.whitewinevinegarc.s immil 1t.choppedchives
Pureeallingredientsinafoodprocessororblender.Refrigerateintightlysealedcontainer.
Ma esapprox.1cups;servingsizeof2tablespoonseachCalories:20perservingFat:0g.
DE-LIGHTVINAIGRETTE
1c.chic enbrothc.greenonion,chopped
c.freshparsley,stemsremoved2T.redwinevinegar1t.Dijonorcoursegroundmustard1clovegarlic,mincedt.drieddill
Inacoveredblender,combineallingredients.Covertightlyandblenduntilsmooth.Refrigerateforatleast2hours.Serveoversaladgreensoruseasamarinadeformeats.
Ma
esapprox.2cups;servingsizeof2tablespoonsCalories:10perservingFat:trace
HONEY-LIMEDRESSING
c.freshsqueezedlimejuicec.redwinevinegar2T.sugarfreehoney2T.freshcilantro,finelychopped
2clovesgarlic,minced
Mixallingredientsinasmallbowluntilcombined.Refrigerate.Alsoma esagreatmarinadeforchic enandfish.
Ma esapprox.cup;servingsizeis2tablespoonsCalories:31perservingFat:0g.
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HORSERADISHSAUCE
c.FatFreeMayonnaisec.FatFreesourcream1T.Dijonmustard2greenonions,finelychopped2t.groundhorseradish
Placeallingredientsinasmallbowlandmixuntilwellblended.Refrigerate.Serveoverstea ,ormeatofyourchoice;alsoma esagooddipforvegetables.
Ma esapprox.cup;servingsizeis1tablespoonCalories:13perservingFat:0g.
HCGBBQSAUCE
c.HeinzReducedSugarorOneCarb etchup2t.driedmincedonionc.dillpic lerelish,nosugaraddedc.water1p t.Splendaorothersugarsubstitute1t.Worcestershiresauce2T.lemonjuicet.mustardDashcayenneDashblac pepperSalttotaste
Placeallingredientsinasmallsaucepanandbringtoaboil.Reduceheattolow,simmerfor20minutes,stirringoften.Refrigerate.Serveovergrilledchic
enorfish.
Ma esapprox.1cup;servingsize2tablespoonsCalories:7.5perservingFat:0g.
LITERANCHDRESSING
1c.FatFreeplainyogurt1p
t.Ranchsaladdressingmix3T.lemonjuicec.s immil
Combineallingredientsinasmallbowlandmixwell.Refrigerateuntilchilled.
Ma esapprox.1cups;servingsizeof2tablespoonseach
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Calories:10perservingFat:trace
SWEETCILANTROSAUCE
c.SugarFreehoneyc.waterc.chic
enbroth2T.redwinevinegar1T.lemonjuice1clovegarlic,mincedt.cornstarch2T.freshcilantrostemsremovedandchoppedfine
Placeallingredients,exceptcilantro,inasmallsaucepanandheatovermediumheat.Whis andboiluntilsaucethic ensandisbubbly.Removefromheatandstirinfreshcilantro.Serveoverfishorchic en.
Ma
esapprox.cup;servingsizeis2tablespoonsCalories:52.2perservingFat:0g.
FRESHTOMATORELISH
1lb.freshtomatoes3T.redwinevinegar1T.DijonorSpicyBrownmustard2T.watermed.redonion,chopped
t.salt3T.capers,drainedGroundblac peppertotaste
Dicetomatoesandplaceinamedium,glassorplasticbowl.Combineallremainingingredientsandmixwell.Coverandrefrigerate.Servewithfishorchic
en,oroversaladgreens.
Ma esapprox.2cups;servingsizeofcupeachCalories:220perservingFat:0g.