Apple Pie Yogurt 1/4 c.

non-fat greek yogurt 1 packet Truvia 1/2 tsp vanilla 1/2 tsp cinnamon 2-3 TBS unsweetened applesauce Baked Salmon Ingredients 2 cloves garlic, minced 1-2 tablespoons light olive oil 1 teaspoon dried basil 1 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon lemon juice 1 tablespoon fresh parsley, chopped 2 (6 ounce) fillets salmon Directions 1.In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a ziploc bag and marinate in the refrigerator about 1 hour, turning occasionally. 2.Preheat oven to 375 degrees F (190 degrees C). 3.Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Baked Tilapia

4 Tilapia fillets 1 TBSP Xvirgin olive oil juice of l large lemon 2 tsp oregano 1/2 tsp paprika salt and pepper to taste combine all ingredients and pour over fillets; cover and bake 15 18 min. at 400 degF. Very simple and very delicious. Spray aluminum foil with no-fat cooking spray or brush with a little bit of olive oil. Lay four fresh Tilapia fillets on the coating and season with black pepper. Add any type of frozen vegies you desire. Spray or coat another sheet of foil and cover the fish and vegies. (Healthy alternative: steam fresh vegies a little first to soften and then add them instead of frozen, add a little lemon juice for flavor and to keep it moist if you use fresh.)Seal the foil tightly and bake in a pre-heated oven for about an hour on 350 degrees. Summer/warm weather alternativethrow it on the grill and its DELICIOUS! I even eat this for breakfast when we camp.

Balsamic Grilled Chicken Breasts

1/2 c balsamic vinegar 1 TBS olive oil 1 TBS fresh rosemary chopped 1 clove garlic, finely chopped 1/2 tsp salt 1/4 tsp pepper 4 boneless skinless chicken breasts Combine vinegar, olive oil, rosemary, garlic, salt & pepper in med. bowl. Add chicken breasts. Marinate covered in refrigerator for 30 minutes. Broil chicken in broiler 6 inches from heat for 8 minutes or til cooked thru turning once. You can also grill on the BBQ, but make sure they dont dry out when cooking.
Balsamic Mustard Chicken

I just had the most delicious chicken EVER!!!!! Hope some of you like it as well.

Marinade chicken breast in balsamic vinegar, dijon mustard and minced garlic. The longer you marinade it the better. Adjust amounts to how much chicken youre cooking. I didnt measure but I used about 3 Tbs. balsamic and 2 Tbs. dijon and 1/2 tsp. garlic for just 1 chicken breast. Place chicken in skillet and pour marinade over it. Cook on medium on each side about 5 min (depends on how thick your chicken is). While the chicken is cooking add sliced red onions and mushrooms. I also added 1/2 tsp. thyme to it. If theres not enough liquid add a little more balsamic and let the mushrooms and onions cook down. Once the onions have started to caramelize add a little fat free, low sodium chicken broth to deglaze the pan. I could eat this for dinner every night. The flavor was incredible!

Ive used this recipe forever for new york grilled sirloin strips and the taste is amazing. I started using this for chicken a few months back and its equally as amazing with the chicken! 1/3 Cup Low Sodium Soy Sauce 1/2 Cup Olive Oil 1/3 Cup Lemon Juice 1/4 Cup Worcestershire Sauce 1 1/2 Tbsp Garlic Powder 3 Tbsp Dried Basil 1 1/2 Tbsp Dried Parsley Flakes 1 Tsp Minced Garlic

4 Boneless Skinless Chicken Breasts Mix all together in a bowl, pour into large storage bag (I use 1 gallon size), place chicken in bag with marinade and let set over night. Bake at 350 for 30-35min and serve! **I usually do one of two things with the chicken, either pound it before placing it in the marinade (pound to 1/2in.+/- thickness) OR cut into strips for some juicy teryaki style chicken! It also works great to get all together in the bag-including the chicken and freeze it for a later date! (I often make a double batch of the marinade, buy the family size package of meat and make up two seperate dinner size portions to freeze OR a bunch of individuals!) Since starting the 17 day diet and eating so many leafy greens, I recently discovered that saving a piece of chicken for next days lunch cut up in a salad is excellent-really gives more flavor to the salad! ENJOY!! Braised Paprika Chicken 327 calories 6 servings Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good pantry dish since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by adding your choice of veggies and mushrooms. Ingredients 3-3 1/2 pounds bone-in chicken breasts (skin removed, trimmed 3/4 teaspoon coarse salt, divided 1/2 teaspoon freshly ground pepper 2 tablespoons Olive Oil 4 cups finely diced onions Pinch of sugar (Truvia-could leave this out) 1 cup diced red bell pepper 1/2 cup diced green bell pepper 2 tablespoons tomato paste 2 tablespoons sweet paprika 1 teaspoon crushed red pepper 1 teaspoon dried marjoram 1 cup fat free chicken broth 1/2 cup fat free sour cream 2 tablespoons finely minced fresh parsley, dill and/or chives Preparation 1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper. 2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown,

10 to 15 minutes. 3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tightfitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes. 4. When the chicken is done, remove it to a plate. Stir the sour cream into the sauce; return to a simmer and cook, stirring, until the sauce reduces a bit. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired. (This recipe usually has canola oil, butter and a tablespoon of flour to thicken the sauce but I removed those to make this acceptable for Cycle 1) Tried this last night- And as far as I know everything is ok for cycle 1 4 chicken breasts diced small 1/2 cup red hot sauce 1 packet of dry ranch powder (dry powder for making dressing) Salad Greens Celery Onion slices sweet red pepper Mix all in a crock pot and cook 4-6 hours. Put salad greens in Bowls topped with chopped Celery, onions & red peppers. Drizzle with olive oil and Bal. Vinegar. With slotted spoon scoop out 1 cup of chicken with sauce and put on top of individual salads. Makes 4 servings. I think you can also sprinkle 1 Tbs of crumbled blue cheese and still be within Cycle 1. If not leave it off. The ranch packet contains 5 calories and only 1 carb but you could leave it out too. My husband love, loves chicken wings and he really loved this salad. Me too! Found this recipe online. Would make a good Super Bowl snack. Buffalo Chicken Tenders Serves 4 Ingredients: 1 lb. boneless, skinless, chicken breast tenders 2 tbsp. butter or butter substitute (opt. still good without it) Earth Balance is a great substitute. 1/4 cup hot pepper sauce, like Franks Red Hot Sauce

Directions: 1) Combine butter substitute, hot sauce, and chicken (like in a ziplock bag). Marinate in refrigerator for 20 minutes. (Marinating is not necessary if you are in a hurry just makes them a bit spicier, I think.) 2) Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with non-stick spray for easy clean-up. 3) Bake 12 16 minutes, until done. 4) Serve with extra hot sauce, to heat it up, and/or with celery sticks, to cool it down. (If you can spare the calories, a lighter ranch or bleu cheese dressing is customary, but not essential.) Leftovers go well atop a salad. Caf Mocha (Cycle 1) Ingredients 1 cup your favorite coffee cup skim milk or 2% milk (I use 2%) tsp coco powder Truvia (as many as you like. I use 3 because I like it very sweet) Directions: Make 1 cup of your favorite coffee whether it is freshly brewed or instant. Next, put the milk in the blender together with the coco powder and whip up until frothy. I like to use my Magic Bullet because it is easy to clean. Now place the milk in the microwave and warm up on high for 35 seconds. Next, incorporate the hot coffee and the chocolate milk in the blender and pour in your sweetner. Give it a pulse or two. Enjoy. I love this. It tastes a little like hot chocolate but without all the calories. I especially love it when it is cold outside :-).
Ingredients

2 tablespoons olive oil 2 teaspoons garlic salt 2 teaspoons dried thyme 2 teaspoons paprika 1/2 teaspoon cayenne pepper 1/2 teaspoon hot pepper sauce 1/4 teaspoon pepper 4 (8 ounce) fillets catfish
Directions

1. In a small bowl, combine the first seven ingredients; brush over both sides of fish.

2. Place fish in a 13-in. 9-in. 2-in. dish or cast iron skillet coated with nonstick cooking spray. Bake at 450 degrees F for 10-13 minutes or until fish flakes easily with a fork. 3. makes 4 servings

CHICKEN LETTUCE WRAPS RECIPE Ingredients 1 baked chicken breast, diced 1 scallion, diced 12 cup chopped red grapes 2 tablespoons chopped celery 1 tablespoon olive oil Salt and pepper to taste 2 to 3 Boston or iceberg lettuce leaves Directions

Mix together all ingredients except lettuce leaf Refrigerate until chilled To serve, take one Boston or iceberg lettuce leaf at a time, spoon a heaping tablespoon of the chicken mixture into the center. Wrap the lettuce around the filling.

Makes 1 serving. I have a great recipe that my husband thinks is comparable to alfredo chicken that is a great cycle 1 meal! 3-4 boneless chicken breasts-cut up into bite sized pieces 2 tbsp olive oil 1 green pepper 1 red pepper 3 cups broccoli florets (fresh or frozen) 1 can low sodium chicken broth 1 8oz. bar of fat free cream cheese 1 packet hidden valley ranch powder dip mix

In a skillet: Saute the chicken in olive oil until almost cooked through Add all veggies to saute with chicken Add 1/2 the can of chicken broth to saute In a seperate sauce pot add: Last 1/2 of chicken broth 8oz fat free cream cheese 1 packet hidden valley ranch dip mix Cook until mixture is smooth. Add sauce to saute mixture and serve! This mixture can be served on top of a pasta of choice (for those who can have the pasta) **The last time I made this ( a couple nights ago!) I added 1 cup of freshly sliced mushrooms to the saute-it was excellent if you like mushrooms! This is a great sauce for those who dont like tuna or any kind of fish. Its also good for those who do like fish. Ingredients 1/4 cup reduced-fat mayonnaise 1/4 cup nonfat plain yogurt or Greek Yogurt 2 scallions, thinly sliced 1 tablespoon lemon juice 1 tablespoon finely chopped fresh dill, or parsley Freshly ground pepper, to taste 1. Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well. Makes about 1/2 Cup 2. Cover and refrigerate for up to 2 days. Per tablespoon: 28 calories; 2 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 2 g carbohydrates; 0 g protein; 0 g fiber; 50 mg sodium; 13 mg potassium. Youll swear youre cheating when you make this treat! Place 1/2 cup Greek yogurt in a bowl. Add 1package Truvia and 1 tablespoon unsweetened cocoa. Mix thoroughly. You can top it with a few raspberries if youd like. Enjoy!!! Place a tilapia fillet on a piece of foil. Top with 1 or 2 tablespoons of salsa (I think THE best salsa is Jacks Garden Fresh salsa found in the refrigerator section of the store). Enclose fish in foil packet. Cook in 350 degree oven for about 20 minutes, or until done. Top with additional salsa if desired. Really tasty! 1 pkg frozen green beans cooked in microwave

While that is cooking, I slice 2-3 white onions and cook over med. heat until they start to carmelize. Put a little olive oil in too. I lightly salt and heavily pepper. Add two packets of Truvia and stir. Drain green beans when done. Mix onions and green beans together. Awesome dish. Sometimes I add a tablespoon of precooked bacon crumbles for my boys since they need more We love this chicken marinade, have been using it for years, diet or notreally good! 6 boneless chicken breast halves 1/4 cup fat free chicken broth 1/2 cup balsamic vinegar 1/3 cup chopped scallion 2 tbsp. dijon mustard 1 tbsp. minced garlic 1 Tbsp sugar (!m planning to try the truvia sweetner) 2 tsp. worcestershire sauce 1 tsp. dry mustard 1 tsp. cracked black pepper Place chicken in zip lock bag or shallow dish. In a small bowl, combine remaining ingredients and whisk well to blend. Pour the marinade over he chicken, cover and refrigerate for at least 24 hours, turning occasionally. Grill as you normally would.
Horseradish sauce for fish

Chobani fat free plain yogurt, horseradish, dill past, salt and pepper. dip your baked fish or chicken in it. Loved it. Take a teaspoon of granulated coffee and tspn unsweetened cocoa powder add 1 tsp splenda or truvia mix together.. pour in 1 cup of hot water.. Place in a container and place in the freezer to freezer.. After mixture has frozen remove and break a part add to blender.. Blend until slushyEnjoy.. :D

In a large frying pan heat 1 tablespoon of Olive Oil. Cook 4 or 5 chicken breasts until lightly browned on both sides. While chicken is browning, in a bowl mix about 1 cup of low sodium chicken broth, the juice & zest of one lemon & a teaspoon of Rosemary (or another spice if you dont like Rosemary) & ground pepper. Pour mixture over chicken, cover & let cook for about 30 minutes or until chicken is cooked through.
Fish
INGREDIENTS
2 tablespoons Olive oil 2 teaspoons garlic salt 2 teaspoons dried thyme 2 teaspoons paprika 1/2 teaspoon cayenne pepper 1/2 teaspoon hot pepper sauce 1/4 teaspoon pepper I baste it on the fish and put it in the oven for about 20 minutes on 350. I put mine in a cast iron skillet but I have also just used a baking dish. I usually have extra sauce to use another day because I only make one large fillet at a time. I like in on catfish, tilapa & salmon so far. It has really got me to enjoy fish a little. The ones in the book I find a little bland to cover up the fish taste that I dont care for.

Parmesan crusted tilapia

1/4 cup ff parmesan, 2 tsp paprika, 2 tsp parsley. mix. dip tilapia in ex. virgin olive oil, then coat with spice mixture. bake in 350 degree oven 7-10 min til flakes with fork. YUM! I find that I dont like many of the fat free, or allowed salad dressings. One night when my family was have chicken taco salads for dinner, and I used the salsa verde(the green salsa) and plain greek yogurt. mmmmm It gave the creaminess Ive been craving. I also am now shredding my baked chicken, and simmering it in apx. 1/2c. of the salsa verde and 1/2c. water till reducedI use the chicken in salads, soups, lettuce wraps, and plan on using it in cycle 2 for chili, and over the brown rice I found a salad dressing that is quite good and can also be used as a vegie dip. The brand name is Walden Farms and has a lot of different flavors. I like the Russian, Bacon Ranch, Honey Mustard and Sweet Onion. They are sugar free and fat free. The Russian dressing with salsa is really good on taco salad. n I also love the Honey Mustard with grilled chicken. I do love Salsa Verde too!!

One of my all time favorite salmon recipes..even before starting this diet! 2 Cups tomatoes, any kind I like yellow & red grape tomatoes

1 1/2 tblspns olive oil 2 tbspns fresh thyme leaves 1lb.fresh salmon fillet 4 or 5 cloves garlic, crushed

Combine the tomatoes, garlic, olive oil and thyme in a 9 13 pan. Bake at 375 for 20 minutes, then add salmon to the pan (put it right on top of the tomatoes) and bake for another 10-20 minutes until the salmon is done. In cycle two, this would be great served over brown rice. 1 T. White Wine 1 T.Olive Oil 1 T. Lemon Juice Dill , Fresh Garlic ,Salt & Pepper SALMON FILLETS [2-4 PIECES] Wrap salmon fillets in foil, Mix white wine, olive oil, lemon juice. Pour over to soak in. Sprinkle with salt, pepper, dill and fresh garlic. Bake at 425 for 20-25 minutes. Open foil and brown lightly under broiler.

TILAPIA WITH A KICK 2 tilapia fillets drizzle of olive oil 1/8 tsp. pepper 1/8 tsp. salt 1/4 tsp. dried onion flakes 1/4 tsp. minced garlic 1/4 tsp. thyme 1/4 tsp. paprika 1/2 tsp. dried parsley flakes 1 tsp. McCormicks Montreal Steak Seasoning (I had an envelope of this that is used for grilling steaks) Spray pan with vegetable oil spray and place fillets on pan. Lightly drizzle olive oil on fillets, rub with finger to cover each fillet. In a bowl, combine all other ingredients, then sprinkle dry mix of seasonings on top of fillets.

Cover and bake at 425 degrees for approx. 15 minutes . Uncover and bake about 6 8 more minutes until fish flakes easily.