Chipotle Steak Wrap!!

Ingredients

• 2 teaspoons white rice vinegar
• 3/4 teaspoon sesame oil
• 1 teaspoon reduced sodium soy sauce
• 1 tablespoon scallions, fresh, chopped
• 2/3 cup brown rice, cooked
• 1/8 teaspoon black pepper
• 1 teaspoon chipotle chile, ground
• 1/4 teaspoon oregano, dried
• 1/4 teaspoon ground cumin
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 3 1/2 ounces beef, sirloin, raw
• 1/2 teaspoon extra virgin olive oil
• 4 lettuce leaves

Preparation

• Preheat grill or oven broiler.
• Stir together the vinegar, sesame oil, soy sauce and scallions. Mix into cooked brown rice. Set aside; keep warm.
• Blend the pepper, chipotle seasoning, oregano, cumin, onion and garlic powders together in a small bowl.
• Place steak on a plate and rub both sides with olive oil and the seasoning mix. Grill or broil for approximately 5-7 minutes on each side until desired doneness.
• Place on a plate and slice into thin slices. Top lettuce with grilled steak, roll and enjoy with a side of scallion brown rice.
• Serve with your favorite calorie-free beverage.

Chocolate & Nut Coated Banana

Chocolate & Nut Coated Banana

Ingredients

• 1/4 banana, small
• 2 1/4 teaspoons chocolate syrup, fat-free light
• 1/2 teaspoon pecans, chopped

Preparation

• Please note: the prep time does not include time for the chocolate to set.
• Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

Parmesan Chicken!!

Ingredients

• 1 tablespoon bread crumbs, seasoned
• 1 tablespoon Parmesan cheese, fat free
• 1 1/4 teaspoons margarine, canola-based, trans-fat free
• 1/2 teaspoon Dijon mustard
• 4 1/4 ounces chicken breast, boneless/skinless, raw

Preparation

• Preheat oven to 375°F.
• Mix bread crumbs and cheese and spread out on a plate.
• Melt 1/2 teaspoon of the margarine and combine with mustard in a shallow dish.
• Dip chicken into margarine mixture, then coat with bread crumb mixture. Place in baking dish. Dot with remaining spread. Baked uncovered for 20 to 25 minutes, turning once, or until chicken is no longer pink inside.

Pesto-Arrtichoke Chicken Wrap!

Ingredients

• 2 tablespoons chicken, cooked
• 2 1/2 teaspoons artichoke hearts
• 1/2 teaspoon scallions, fresh, chopped
• 1/2 teaspoon pesto sauce
• 1 low carb flour tortilla, 6"
• 1 piece pimiento strips
• 8 fluid ounces water

Preparation

• Shred chicken.
• In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.
• Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.
• Roll up tortilla; heat if desired.
• Enjoy with a glass of water.

Salmon Salad on Crispbread

Ingredients

• 1/2 tomato, medium
• 1/3 cucumber
• 2 ounces salmon, canned in water
• 1 teaspoon mayonnaise, low-fat
• 1/2 teaspoon Dijon mustard
• 2 pieces rye crispbread crackers, low-sodium
• 8 fluid ounces water

Preparation

• Wash tomato and cucumber. Peel cucumber; slice both thinly.
• Drain salmon and combine with mayonnaise and mustard in a small bowl.
• Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices.
• Enjoy with a glass of water.

Herbed Shrimp Saute

 Ingredients

• 6 1/4 ounces (US or Canada) shrimp, uncooked
• 1 teaspoon garlic, chopped
• 1 teaspoon parsley, fresh, chopped
• 1 teaspoon rosemary, fresh
• 1/4 teaspoon thyme, ground
• 1 3/4 teaspoons extra virgin olive oil
• 1 teaspoon lemon juice
• 2 tablespoons chicken broth, fat-free, low-sodium
• 1 teaspoon margarine, canola-based, trans-fat free
• 1/8 teaspoon black pepper

Preparation

• In a medium bowl, toss the shrimp with the garlic, parsley, rosemary, thyme and 1/2 tsp. of the olive oil; set aside for 15 minutes.
• Place the remaining 1/2 teaspoon of oil in a medium non-stick skillet and heat over medium-high heat. Add the shrimp along with the sauce. Sauteé, stirring constantly, until shrimp are cooked through, about 3 to 5 minutes.
• Add the lemon juice and broth to the skillet, scraping up any browned bits on the bottom of the skillet. Cook over medium-high heat, stirring frequently, until reduced by half. Add the margarine and continue to cook until melted. Pour sauce over shrimp and rice, and serve hot; season with pepper.

Zucchini
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 1/2 teaspoon extra virgin olive oil
• 1 2/3 cups zucchini, fresh, sliced

Preparation

• Heat olive oil to medium.
• Add zucchini and sauté until tender.Season with salt and pepper to taste.

Macaroni Pasta & Vegetable Salad
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes

Ingredients

• 1/3 cup pasta, macaroni noodles, cooked
• 2 tablespoons salad dressing, Italian, 1/3 less fat
• 1 1/2 tablespoons balsamic vinegar
• 2 tablespoons mushrooms, sliced
• 2 tablespoons bell pepper, green, chopped
• 5 tomatoes, cherry

Preparation

• Toss pasta with dressing, vinegar, mushrooms, peppers and tomatoes.
• Enjoy with entree.

Garlic Chicken and Spinach Wrap

Ingredients

• 1 teaspoon extra virgin olive oil
• 1 teaspoon garlic, chopped
• 1/2 cup chicken, cooked
• 1 cup spinach, fresh, chopped
• 1 low carb whole wheat tortilla, 10"
• 4 strawberries, whole, fresh
• 2 ounces plain, low-fat yogurt

Preparation

• Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.
• Add spinach to skillet and sauté until just wilted (about 1-2 minutes).
• Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.
• Serve lunch with strawberries dipped in yogurt for dessert, and a calorie free beverage to drink.