1 lb. lean ground beef or ground turkey
3 Tbsp light mayonnaisse
1/2 – 1 c 2% Colby and Monterrey Jack cheese crumbles
1 pkg taco seasoning 

Coat grill with non-stick spray and preheat to medium-high. Mix mayonnaise, meat and taco seasoning together in bowl. Form into 12 small patties. Spoon cheese onto 6 of the patties, then cover with the remaining 6 patties. Place burgers on grill for around 7 minutes per side. Then enjoy!

Tips: Spray your hands with non-stick spray prior to mixing the meat and forming into patties. Place wax paper on the surface you are planning to use for placement of patties, and pray wax paper with non-stick spray as well. This prevents them from sticking, because the mixture is very moist and will stick to everything.

T bone steak or others…cover in a pan with a light coat of sesame oil…let come to room temp…then cover with small amout of lipton onion soup..grill to medium to medium well ..very good

1 whole roasting chicken
2 tsp tyme
2 tsp chili powder
2 tsp garlic powder
1 tsp cumin 

Wash bird in cold water. Place in a roasting pan and cover ends of legs and wings with foil. Roast at 350F until measuring 170F with a meat thermometer in the portion of the chicken where the legs attach to the body.

Throughout cooking cycle, remove as much oil as possible so the chicken is not resting in fat as it cooks.

In addition to the mouthwatering first dinner, the trimmed chicken is excellent on a bed of mixed greens with a little olive oil and balsamic vinegar.

Enjoy!

1 pkg. of Oscar Mayer Chicken Breast Cuts
1 Apple, chopped
3 Tbsp. mayonnaise
4 cups salad greens 

Combine mayo and apple. Put greens on a platter. Top with chicken salad. Serves 3.

3 thin cucumber slices
1 Tbsp. chopped roasted red pepper
1 Tbsp. Kraft Light Ranch Reduced Fat Dressing
1/2 green onion, sliced.
1 hot dog 

Place hot dog on top of cucumber slices. Top hot dog with red pepper, onion, and dressing.

Option: Could also chop everything into bite size pieces and serve in a bowl.

1/2 pound ground turkey
1/2 pound ground pork
1/2 cup chopped califlower
1/2 cup chopped onion
1 Tbls Parsley
salt / pepper to taste
1 egg
2-4 med green pepers
2-4 Tbls catchup 

Mix together:
Ground meats, califlower, onion, parsley, salt/pepper, egg

Cut top off the green peppers, clean seeds and membrane out of pepers. Stuff peppers w/ meat mixture and cover top of the meat with 1 Tbls of catchup.

Bake on center rack of oven for 30-40 mins or until meat is cooked through.

** Meat mixture can be used for Meatballs, or Stuffed cabbage rolls also.

1 Tbsp Mustard
1 Tbsp Balsamic Vinegar
1/4 C Extra Virgin Olive Oil
1 Packet Truvia 

Makes 4 Servings

Pureed or mashed Cauliflower is a great subsitite for mashed potatoes. 

Ingredients:
Raw Cauliflower- a medium head makes about a pound of florettes.
Salt and Pepper to taste
1/2 C water
garlic powder
1 oz low fat Parmesan cheese

Break the cauliflower into florets or just chop. Place in large pan with 1/2 C water and cover on medium heat. Cook until very tender. Add Salt, pepper and garlic powder to taste. Top with 1 oz of low fat cheese if desired. Enjoy!

Ingredients:
1 1/2 C crab meat
1/2 C finely chopped celery
2 apples, finely chopped
1/4 C finely chopped red onion
2 Tbsp finely chopped fresh parsley
2 pkts True Lemon packets
1 Tbsp Olive Oil
Freshly ground pepper
Salt and pepper to taste
4 large pieces of lettuce, rinsed and patted dry 

Method:
In a medium sized bowl, mix celery, apples, onion, parsley, True Lemon, olive oil, slat and pepper. Gently fold in crab meat.

Make individual servings, about a half cup each over lettuce

Serves 4.

Ingredients:
1 Tbsp sesame seeds
1/2 C chicken stock
1-2 Tbsp Canola oil
1 pound of broccoli florets, rinsed patted dry cut into bite sized pieces.
2 cloves of garlic, minced
1 Tbsp fresh ginger, minced 

Method:
Heat 1 Tbsp canola oil in a large, covered saute pan on high heat. Add broccoli, and stir to coat with oil. Then add ginger and garlic. Add the chicken stock and bring to a simmer. Cover and allow to cook for 2-3 minutes until broccoli is slightly tender. Dran excess liquid and enjoy!

Serving size: 6
1 pound lump crabmeat 

Dressing-
4 Tbsp olive oil based or Kraft mayo
1 pkt of True Lemon
1/2 tsp dry mustard
1 tsp Worcestershire sauce
1/8 tsp garlic salt
1 1/2 C celery, chopped
2 green onions- finely chopped
2 tbsp fresh parsley- chopped

Mix dressing over crabmeat. Refrigerate until ready to serve.

3-4 servings
Ingredients:
3 Tbsp Olive oil
2 skinless chicken breasts, split
2 garlic cloves, minced
4 ounces of your favorite low fat cheese
1 Tbsp white vinegar
pepper and parsley sprigs as desired. 

In a deep skillet add olive oil and set on medium heat. Once hot, add chicken and cook for 8-10 minutes per side. Put the cooked chicken on a platter to keep warm. Raise the skillet heat and add garlic and vinegar in the oil for 20 seconds scraping brown bits and allow to simmer for 1 minute. Return heat to medium and return chicken to skillet. Cook 1 minute each side. Tolp chicken with 1 ounce of cheese (each piece). Season with pepper and garnish with parsley sprig.

6-8 ounces skinless chicken breast
1 egg
1 tbsp olive oil
1 medium onion
2 C broccoli florettes
salt and pepper to taste. 

In a skillet coat with olive oil. Brown chicken and set aside. add broccoli and chopped onion (other non-starchy approved veggies may be added as well). Cook until tender and add egg. Mix chicken back in and allow to cook for one additional minute or until egg is well cooked. Enjoy!

2 piece of low fat deli ham
1 Laughing Cow swiss cheese wedge
green onions to taste 

Spread cheese over the ham slices. Place green onion top crosswise on the cheese and roll the ham slices up beginning at the short side. Slice into medallions and serve.

(1 serving)

1 1/4 C low sodium chicken broth
1/4 C of the following; celery, onion, zucchini
Pinch of Italian seasoning
4 ounces diced chicken or turkey
Ground pepper to taste 

Cook chicken or turkey until brown. Slice and place in a pot, combining all other ingredients. Allow to simmer for 10-15 minutes.

Ingredients
•1 bunch kale
•1 tablespoon olive oil
•1 teaspoon seasoned salt
Directions
1.Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2.With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

4 servings 

1 head of fresh cauliflower
4 tbsp mayonnaise, olive oil based preferred
salt and pepper to taste
paprika to taste

Directions:
Steam cauliflower until soft but not “mushy.” Drain in a colander; remove as much water as possible. Blot cauliflower on paper towels until dry, then chop into small pieces and allow to cool. Place chopped cauliflower in a large bowl and add mayonnaise. Season with salt and pepper, sprinkle with paprika, and refrigerate.
Add any or all of the following ingredients:
minced garlic or garlic salt, diced onion, chopped bell pepper, chopped boiled eggs or boiled egg whites, mustard, ground red pepper, turkey bacon bits, diced celery

MENU: Meatballs makes 4 servings (4 oz protein/portion) 

1 lb lean ground beef
1 egg
1/2 C onions
2 tsp parsley
2 Tbsp red bell pepper
1 Tbsp minced garlic
2 tsp fresh oregano
Salt and Pepper to taste
 
Directions:
Mix 1 lb. ground beef, bison (or other favorite ground meat), combine 1 egg, ½ cup white onion, (minced), 3 Tbsp. finely chopped parsley, 2 Tbsp. minced red bell pepper, 1 Tbsp. minced garlic, 2 tsp. minced fresh oregano, and salt and pepper to taste. Roll into meatballs and either cook in pan (until browned throughout) or bake in oven at 350 for 15-20 minutes. Enjoy!

1 tbsp fresh basil, minced
1 garlic clove, minced
1 tbsp ginger
salt and pepper to taste
Choose from 1 1/4 lb sirloin, shrimp or chicken
(32 slices) or 32 shrimp
2 firm peaches, pitted and cut into 8 wedges
1 small red onion cut into 8 wedges
1 large red bellpepper cut into 8 slices 

Heat grill, combine herbs and spices and toss raw meat in bowl to season.

Skew pieces of meat, 2 peach wedges, 1 onion wedge and 1 bell pepper weight onto 8 skewers. Place on grill and cook for 3-4 minutes/side until meat is well cooked.

Provides 4 ounces protein/portion (makes 4 servings)