Category: Recipes

Lemon Oregano Vinaigrette

When it comes to simple, homemade cooking, one of the easiest ways to add flavor in a healthy way is with a delicious homemade salad dressing. Dressings are so simple to make, and making them yourself helps you to eliminate all of the excess sugar and sodium that can come in many store-bought versions.

This lemon-oregano vinaigrette works perfectly as a dressing for any summer salad, and would also be delicious as a marinade for salmon or chicken on the grill.

Homemade Lemon-Oregano Vinaigrette Recipe

  • 3-4 lemons
  • 2 tablespoons olive or avocado oil
  • 1 tablespoon fresh oregano, minced
  • 1 teaspoon fresh marjoram, minced
  • 1 teaspoon Morton® Lite Salt
  • 1/2 teaspoon freshly ground black pepper
  • 3 cloves of garlic, finely minced

Remove the zest from two of the lemons with a microplane. Cut all lemons in half and juice, straining seeds and pulp from the juice. You should have 1/2-3/4 cup lemon juice.

Place the zest, juice and all other ingredients in the bowl of a food processor or blender. Process until smooth.

Store in the fridge in a small mason jar for up to one week. Makes about 1 cup of dressing, with a serving size being roughly 2 tablespoons, depending on the total yield of juice from your lemons.

1 Tablespoon = 1 Fat, 1 Additional

Makes 8 servings

Sizzling Steak Fajitas


3/4 pound lean flank steak

2 teaspoons ground cumin

2 teaspoons chili powder

1/4 teaspoon salt

1/8 teaspoon garlic powder

1/8 teaspoon black pepper

1/8 teaspoon ground red pepper

4 (8-inch) flour tortillas (Recommended Brand: Mission Light)

1 teaspoon vegetable oil

2 cups sliced onion

1/3 cup green bell pepper strips

1/3 cup red bell pepper strips

1/3 cup yellow bell pepper strips

1 tablespoon lime juice

1/4 cup nonfat sour cream


Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak and next six ingredients (steak through ground red pepper) in a zip-top heavy-duty plastic bag; seal bag, and shake well to coat.


Heat the tortillas according to package directions.


Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak, onion and bell peppers; saute 6 minutes or until steak is done. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas, and roll up. Serve with nonfat sour cream.

Makes 4 small servings (serving size = 1 fajita and 1 tablespoon nonfat sour cream).

Nutrition Information (per serving):

Program Exchanges (per serving): 3 protein, 1 starch, 1 vegetable, 1 fat

Fall Apple Crisp

This recipe can be made year round, but is perfect for fall.  We change the fruit out to peaches, blueberries, and pear for a twist. Get creative and make it your own!
3 large (7-8 oz each) Fuji apples, peeled, cored and sliced into ½-inch-thick slices
¼ cup brown sugar Splenda
½ teaspoon ground cinnamon
½ cup rolled oats (not instant oats)
2 tablespoons unsalted butter, melted
½ teaspoon pure vanilla extract
Preheat oven to 375°F. Layer the apple slices in a square 9-inch baking dish, in one or two layers.
In a medium bowl, using a fork, mix together the brown sugar Splenda, cinnamon, oats, butter and vanilla. Using a spatula, pour the mixture over the apples, spreading evenly.
Bake 30 minutes, until topping is golden and crunchy and apples are fork-tender. Gently stir to evenly coat the apples in the melted sugar that has accumulated in the bottom of the pan. Serve immediately.
Serves 4
Each equals; 1 fruit, 1/2 starch, 1 fat

Thermogenic Fat Burning Chili

Perfect Fat Burning Chili Recipe!

We love this stuffed in a baked potato or over a bed of lettuce with Cheddar Double Bites like a Taco Salad.

Even plain, it’s amazing!

3 oz. of extra lean ground beef or Turkey

½ cup diced green peppers

½ cup diced tomatoes

½ cup pureed tomatoes

1 tsp. chili powder

1 tsp. onion powder

1 tsp. garlic powder

½ tsp. oregano

Dash of cinnamon

Mix the Gold Premium Chicken Soup Protein Supplement with 8 oz. of water before adding it to the chili mixture.

Brown lean beef and drain grease. While the grease in draining, use Pam cooking spray and sauté green peppers, diced tomatoes, and all seasoning together. Stir in the lean beef with the sautéed mixture. Finally, add the pre-mixed Gold Premium Chicken Soup protein supplement and the pureed tomatoes to the mixture. Cover and let simmer for 10 minutes.

*Exclusively You and Instant Shape Up Clients – 3 Protein, 1½ vegetable

*Thermogenic Clients – Takes up 1 dinner meal and you may add a starch from your list.

Grilled Orange-Mustard Chicken

4 skinless chicken breast
1/2 cup of orange juice
1 Tbsp grainy Dijon mustard
1 tsp dried thyme
2 cloves garlic, minced
1 medium orange peeled & cut into 8 wedges
Place chicken in a shallow glass dish or plastic bag.
For marinade, combine remaining ingredients except orange wedges. Pour over chicken breasts, cover & refrigerate for at least one hour. Grill or broil for 5 min. on each side. Toss remaining marinade. Last one minute of broiling or grilling, place 2 orange wedges on top and continue cooking for one minute.
4 servings – each equals 4 protein, 1/2 fruit

Steak Salad


4 pounds boneless sirloin steak (1 inch thick), trimmed

3 pounds small red new potatoes, quartered

2 pounds green beans, trimmed

2 pounds, yellow squash, thinly sliced

2 pounds cherry tomatoes, sliced into halves

1 cup fat free sour cream

¼ cup reduced fat mayonnaise

1 small red onion, minced

2 tbsp balsamic vinegar

2 tbsp white wine vinegar

2 tbsp Dijon mustard

½ cup fresh dill, chopped

16 cups salad greens

Grill steak to desired doneness. Cut into ½ inch slices. Chill. Boil potatoes until tender. Drain and set aside. Steam green beans and squash over boiling water until tender. Drain vegetables, run under cool water, and then drain again. Toss vegetables with potatoes and chill. Mix sour cream, mayonnaise, onion, balsamic vinegar, white wine vinegar, Dijon mustard, and dill well. Chill mixture. Place salad greens in a large bowl. Arrange the vegetable mixture on the salad greens. Top with steak and tomatoes. Serve dressing on the side. Serves 16.

1 serving = 1/16th serving (about 1 cup lettuce, 1 cup vegetables, 3 ounces steak, 2 tbsp dressing) = 2 vegetables, 1 starch, 3 protein


1 cup non-fat cottage cheese
½ tsp Worcestershire sauce
4oz light cheddar cheese
1/8 tsp cayenne
1 tbspchopped pimento
2 tbsp chopped fresh parsley
1 ½ tsp minced onion

Blenderize cottage cheese until smooth. Grate cheddar cheese. Combine all ingredients except parsley in a medium-size bowl. Chill in the freezer for 30 minutes and then form mixture into a ball. Roll in parsley and serve on a plate with low-fat crackers, Diet Center Pretzels or Double Bites.

Serving Size: ¼ cup = 1 Dairy, 1 Fat


½ lb lean ground turkey sausage- fresh or frozen
1 can reduced fat crescent rolls
1 cup frozen unseasoned shredded hash brown potatoes
½ cup 2% shredded cheddar cheese
½ cup 2% shredded mozzarella cheese
3 whole eggs or ¾ cup egg substitute
2 egg whites
¼ cup fat free milk
1/8 tsp. black pepper
2 Tbsp. grated parmesan cheese
Your favorite vegetables such as mushrooms.
Preheat oven to 375 degrees. Brown sausage and drain fat. On a pizza pan or cookie sheet separate crescent rolls and roll dough to cover the pan. Distribute sausage over crust. Sprinkle with hash brown potatoes. Top with cheddar and mozzarella cheese and veggies of choice. In a bowl stir together egg, egg whites, milk and pepper. Pour over crust and sprinkle on parmesan cheese. Bake for 25 minutes. Serves 8.
1 slice = 2 protein, 1 fat, 1 starch, 1 dairy
Best Served with Fresh Fruit


1 1/2 lb halibut, cut into 4 equal pieces
1 egg white, slightly beaten
1/3 c sesame seeds
1 tbsp margarine
1/2 lemon, cut into wedges

Season fillets with salt substitute (optional). Brush meat side (not skin side) with egg white. Spread sesame seeds on a plate. Gently press each fillet meat side down into sesame seeds to coat. Melt margarine in large nonstick skillet over low heat. Place fillets sesame side down in pan, and cook until slightly golden on bottom, about 3 minutes. Turn each fillet skin side down, cover, and cook over low heat until fish flakes easily when tested with fork, 4 to 5 minutes. Cooking time will vary depending on thickness of fish. Avoid overcooking, which will cause fish to be dry. Garnish with a lemon wedge.
Makes 4 servings, 1 serving = 1 fillet = 4 ½ protein, 2 fat


1 Package “Mission” Low Carb/Low Cal Whole Grain Tortillas
2 Cups Kraft Fat Free Cheddar Cheese
2 Cups Shredded Rotisserie Chicken (no skin)
1/4 cup sliced green onions (4 medium)
1 cup low sodium salsa (the fresher the better)

1) Top one half of each tortilla with cheese, chicken, green chiles and onions. Fold other half of each tortilla over filling: press down with back of pancake turner/spatula. Lightly spray Pam on both sides of the filled tortillas.

2) Heat 12 inch non-stick skillet over medium heat. Cook 2 filled tortillas at a time 3-4 minutes, turning once, until golden brown and heated through. Cut into wedges and enjoy.

1 quesadilla is 1 starch, 3 protein,1 additional,1 dairy

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