Monthly Archives: October 2014

Ingredients:

1 tsp. extra virgin olive oil
1 cup onion, chopped
2 cloves garlic, minced
2 cups cooked, shredded chicken breast (skin removed)
1 cup low-sodium pinto beans
1 tbsp. fresh jalapeño, chopped and seeded
1 tsp. ground cumin
1 tsp. Worcestershire sauce
½ tsp. chili powder
Two 14-oz. cans low-sodium chicken broth
One 14½-oz. can low-sodium diced, peeled tomatoes
1¼ cups crushed, baked tortilla chips (about 16 chips)
½ cup plain low-fat yogurt (for garnish)

Directions:

Heat olive oil in Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in chicken and all remaining ingredients except tortilla chips and yogurt. Reduce heat; simmer 1 hour. Ladle soup into bowls; top with crushed tortilla chips and a dollop of yogurt.

Ingredients:

½ cup purified water
½ cup low-sodium chicken broth
1 pound cauliflower, trimmed and cut into 1-inch pieces
1 tbsp. extra virgin olive oil

Directions:

Bring water and stock to boil in large pot. Add cauliflower; cook until tender (approx. 20-30 minutes). Drain in colander and press with small plate to release all liquid. Transfer cauliflower into food processor. Add olive oil and purée mixture until smooth and creamy.
Tip: This is a delicious, low-calorie substitute for mashed potatoes.

Ingredients:

1 lb. fresh Brussels sprouts
2 tbsp. extra virgin olive oil
Sea salt and freshly ground pepper to taste.
⅛ tsp. fresh nutmeg, grated
¼ cup raw pecans, halved
1 tbsp. lemon juice

Directions:
Boil or steam Brussels sprouts until just tender (approx. 3-4 minutes). Strain and place in a bowl of ice water to keep color bright green. Let cool and cut into halves. Heat olive oil in a sauté pan on medium-high heat. Add Brussels sprouts and cook for several minutes, until sprouts have reached desired doneness. Add salt, pepper and nutmeg to taste. Remove from heat, toss in pecans and lemon juice. Serve and enjoy.

Tip: To avoid bitterness, do not overcook Brussels sprouts.

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Ingredients:

8 leaves collard greens
1 tsp. toasted sesame oil
2 cloves garlic, minced
½ rutabaga, roots trimmed, sliced into matchsticks
1 cup + ½ cup water
1 tbsp. red miso paste, dissolved in ½-cup water
1 medium onion (sweet), thinly sliced
Two 3-oz. fillets wild salmon
1 tbsp. dill, washed and finely chopped
½ tsp. toasted sesame seeds

Directions:

Wash collard greens, remove thick stems. Stack leaves and roll lengthwise. Slice very thin. Set aside. Heat sesame oil in large sauté pan at medium-high heat. Add garlic; cook 1 minute. Add rutabaga; cook 2 minutes. Add 1 cup water; bring to a boil. Reduce heat to low. Cover with heavy lid; cook 5 minutes. Add collard greens; cook 3 minutes. Remove from heat, drain, set aside. Combine onions and ½ cup water in large sauté pan. Bring to a boil. Reduce heat to medium-low; cover with heavy lid. Cook until water evaporates. Remove lid; stir in miso. Place fish atop onions and sprinkle with dill. Cover and cook 10 minutes. Remove from heat. Serve atop collard greens and sprinkle with toasted sesame seeds.

Ingredients:

1 lb. sole or flounder fillets
Juice of one lemon
Sea salt and freshly ground pepper to taste
¼ tsp. paprika
¼ cup sliced almonds
2 tbsp. olive oil
5 sprigs fresh dill
Cooking spray

Directions:
Preheat oven to 350°. Sprinkle fillets with lemon juice, then salt, pepper and paprika; place on lightly greased cookie sheet. Add almonds to top of each fillet. Drizzle with olive oil and garnish with dill. Bake for 10-15 minutes until fillets flake easily with a fork. Remove from oven; let stand approx. 5 minutes before serving.

Tip: To increase the fiber content of this recipe, serve fish with brown rice and steamed broccoli.

Nutrition Facts:
Serving size: ¼ recipe; Calories 203; Fiber 2g; Protein 23g.

Ingredients:
½ lb. shrimp (approx. 20), peeled and deveined
1 small zucchini, cut into large cubes
1 small yellow squash, cut into large cubes
10 cherry tomatoes
1 Vidalia onion quartered
1 large red bell pepper, cut into large slices
1 large yellow bell pepper, cut into large slices

Dressing:
Juice of 1 lemon
2 cloves garlic, minced
1 tbsp. olive oil
1 tsp. fresh parsley, minced
½ tsp. freshly ground black pepper
Greens:
2 cups mixed baby greens, Napa cabbage and cold Asian cabbage (slaw mix)
½ cup shredded carrots

Directions:
Soak wooden skewers in water for 10 minutes (to prevent burning during cooking). Thread shrimp and veggies onto skewers. In a small bowl, whisk together lemon juice, garlic, olive oil, parsley and black pepper. Drizzle dressing over kabobs.

Ingredients:

2 tbsp. peanut oil
¾ cup cashews
10½ oz. boneless, skinless chicken breast (cut into 1-inch pieces)
1 medium red bell pepper, seeded and cut into strips
1 medium green bell pepper, seeded and cut into strips
Sauce:
5 oz. low-sodium chicken stock
1 tbsp. rice wine
1 tbsp. low-sodium soy sauce
1 tbsp. honey
2 cloves garlic, crushed
1 tsp. freshly grated ginger
1 tsp. red wine vinegar
1 tsp. sesame oil

Directions:
Heat peanut oil in large, heavy-bottom skillet over medium heat. Add cashews; stir fry for 1 minute. Remove cashews with slotted spoon; set aside. Add chicken to skillet and cook for 1-2 minutes. Stir in peppers and cook for 1 minute. Remove chicken and peppers from skillet; set aside. Place half of cashews in food processor and process until almost smooth. If necessary, add a little stock to form a smoother paste. (You may also place cashews in a bag and crush with a rolling pin.)

To make sauce:
Add chicken stock, rice wine, soy sauce, honey, garlic, ginger and vinegar to skillet; heat mixture but do not boil. Add cashew paste, remaining cashews and chicken mixture. Mix well until all ingredients are thoroughly blended. Sprinkle sesame oil into mixture and cook for one minute. Transfer chicken to serving dish and serve immediately.

Tip: Serve this dish with brown rice to increase the fiber content.

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Diet Dinner - Recipes

A lot of people choose not to have dinner, but that’s not the answer. Skipping a meal simply slows down your metabolism and prevents your body from losing weight.  Our team of chefs and nutritionists has created these tasty recipes to go along with your Yes You Can!™ Diet Plan so you can have a satisfying dinner. They're so delicious and easy to prepare, you will love cooking at night.  And for those times you don't, you can always replace the protein portion of your meal with dessert-tasting Yes You Can!™ Diet Plan Protein Shake.  Now eating-in at night is more delicious than ever!

Three bean chili

Ingredients:
¼                 Onions, Sweet, Raw
¼                  Bell or sweet green Pepper
½                 Garlic Clove
1/3 cup         Fat Free Vegetable Broth
½ cup           Diced Tomatoes, without Salt Added
2 tsp.            Tomato Paste, Canned
1 tsp.            Ground Cumin
3                   Basil leafs
¾  oz.           Plain, Low fat greek yogurt
3 ½  cup       White beans
3 ½  cup       Black beans
3 ½  cup       Pinto Beans, Chickpeas, Garbanzo or Bengal Gram

Preparation:

1. Heat oil in a large skillet on medium-high heat.
2. Sauté onions, garlic and bell pepper for 3 minutes.
3. Add broth, canned tomatoes, tomato paste, cumin, white beans, black beans and garbanzo beans.
4. Bring to a boil.
5. Reduce heat and simmer for 10 minutes.
6. Stir in cilantro.
7. Pour into bowl and serve with Greek Yogurt
8. Add a little hot sauce to bring out all the flavors