our diet recipes

 



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Veggie - Turkey Loaf (4 diet meal portions)

Ingredients:

  • 5lbs of ground lean turkey
  • 5lbs of vegetables
  • 1 shredded parsnip, 4oz
  • 1 chopped red bell pepper, 6oz
  • 3 celery sticks chopped, 5oz
  • 2 medium carrots grated, 4oz
  • 2-3 green onion stalks chopped
  • 1 medium onion chopped, 7-8oz
  • 2-3 tbsp chopped parsley
  • 1-2 tsp chopped garlic
  • 2 tbsp of whole grain still cut oatmeal (dry)
  • 3 tbsp petite frozen green peas (for color effect)
  • 2 egg whites bitten
  • Sea salt, black pepper, cayenne pepper or chili powder
    (fresh chopped red chili pepper if you like)
  • 1-2 tbsp sesame seeds for the top crust
  • 3-4 tbsp "All Natural Roasted Garlic Teryiaki"

Procedures:

Sauté all vegetables (except green peas and parsley) in a large, PAM-sprayed pan until softened for 10-12 mins., stir often. If vegetables seem dry, add 1-2 tbsps of water. Put veggies into the bowl and cool. Add turkey meat and combine with the rest of ingredients (except of sesame seeds). Mix well. It is easiest to do with your own hands. Add frozen peas and chopped parsley. Put the mixture into two (8x3,3/4x2,1/2 in) loaf pans. Spray the tops with PAM and sprinkle sesame seeds. Bake slow in oven at 350 degrees for about 45 mins. If you like a crusty, lightly browned top, place your meatloaf into the broiler for a few minutes.
Broiled White Fish with Leek and Capers (3-4 servings)

Ingredients:

  • 5lbs of white fish fillets
  • “Lemon Garlic Marinade”
  • 1 whole green leek
  • 4 tbsp marinated capers
  • sea salt, black pepper
  • PAM spray
  • arugula leaves

Procedures:

Marinate unfrozen fish in few tablespoons of “Lemon Garlic Marinade” for 1 hour. Place fish fillets in baking dish lightly sprayed with PAM Spray the fish tops and broil for 10-12 minutes or until fish flakes easily when tested with fork. Cut leek along the leaves for 2 halves and wash. Cut in 1/2 inches pieces. Sauté leek for 2-4 minutes, add capers for 1 more minute and black pepper in the end. Put leek and capers on broiled fish and serve immediately on top of arugula leaves.
Turkey Meatballs (4 Meatballs = 1 Diet Portion)

Ingredients:

  • 5lbs ground lean turkey
  • 3 tbsp oat bran creamy cereal
  • 1 tsp chopped garlic
  • 1 green japaleno pepper chopped
  • 1 onion (1/2 LB.)
  • 1 egg white
  • 3 tbsp Walden Farms “Thick and spicy barbeque sauce”
  • Ground black pepper
  • Sea salt

Procedures:

In a large bowl blend well all ingredients. Using ice cream scoop shape the mixture into 16 meatballs. Heat the oven to 400F degrees. Line a baking sheet with nonstick foil. Transfer meatballs to baking sheet. Bake for 15 minutes. Turn and bake for more 15 min.
Stuffed Green Bell Pepper (3-4 servings)

Ingredients:

  • 8-9 medium, round green bell peppers
  • 5 lb of ground lean turkey
  • 1 cup cooked brown rice
  • 2 middle onions chopped
  • 2 celery sticks chopped
  • 1 carrot grated
  • 3/4 cup fat free, less sodium chicken broth
  • fresh chopped parsley
  • fresh or dry basil
  • cayenne pepper
  • black pepper
  • sea salt
  • 1 egg (white)
  • 1 tsp chopped garlic
  • 1 can of unsweetened crushed tomatoes
  • 1tsp chopped garlic
  • black pepper, basil, oregano

Procedures:

Cut the tops of peppers and clean seeds out. Fill a large pot with salty water and bring to boil. Boil peppers for 5 minutes and remove. Mix well all ingredients. Fill peppers with the mixture and place in a 4 inch high baking pan. Combine tomatoes with garlic, black pepper and herbs. Put sauce over peppers, cover with aluminum foil, and bake at 350 degrees for 45 mins. Remove foil and spray with PAM. Bake for another 15 mins. 1 portion = 2 peppers.
Mushroom Turkey Meatloaf

Ingredients:

  • 5lbs brown mushrooms chopped
  • 5lbs ground turkey
  • 1 middle onion (1/2 lb.) chopped
  • 3 full tbsp of whole grain oatmeal, still cut texture
  • 8 tbsp Roasted Garlic Teriyaki sauce (2tbsp for glaze)
  • 1/4 cup water
  • 2 egg whites
  • Salt and Pepper
  • PAM

Procedures:

Saute mushrooms in PAM sprayed pan until liquid reduced, add onion and sauté with mushrooms for few more minutes, stir often. Put the mixture into the bowl and cool. Add turkey meat, oatmeal mixed with hot water and the rest of ingredients. Mix well using your hand. Place the blend into two medium size loaf pans and glaze the top with Teriyaki sauce. Baking time: 45-50 min, temperature: 375F.
Turkey Red Bell Pepper Meatloaf

Ingredients:

  • 5lbs Ground lean turkey meat
  • 3 Big red (thick) round peppers, cleaned and finally chopped
  • 3 tbsp whole grain still cut oatmeal
  • 1 tsp chopped garlic
  • 1 Onion chopped
  • Black ground pepper, sea salt
  • 3-4 tbsp Garlic Steak Sauce
  • Salt free herbal-veggie seasoning (21 seasoning salt from Trader Joe’s)
  • Crushed red pepper flakes
  • 1 egg white
  • ½ Cup of water
  • PAM

Procedures:

Saute chopped red pepper and onion in PAM sprayed pan until lightly softened and cool. Put all ingredients into the bowl (except crushed pepper flakes), mix well. Place the mixture into two middle size loaf pans. Spray the tops with PAM and sprinkle pepper flakes. Bake for 45-50 min in slow oven , temperature 375 F, then, if you like crusty top, place the meatloaf into the broiler for few minutes.