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Recipes

FUN! Non-Fat Yogurt & Grape-Nut Dipped Banana Bites

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Prep time: 5 mins Cook time: 2 hours Total time: 2 hours 5 mins Serves: 1 Ingredients 1 firm banana 3 oz non-fat strawberry Greek yogurt 3-4 Tbsp grape nuts Instructions Slice the banana into thick pieces. Dip the slices in the yogurt then the grape nuts and then freeze two hours, or until firm, for a healthy snack. […]

Tuna Nicoise Inspired Salad

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Cook time: 12 mins Total time: 12 mins Serves: 6 Ingredients 1 cup olive oil 1 cup chopped fresh basil or 2 Tbsp dried 1/4 cup fresh lemon juice 2 garlic cloves, chopped 1 small head green leaf lettuce, torn into bite-size pieces 4 large tomatoes, cut into wedges 3 hard-boiled eggs, quartered 3 Tbsp capers 2 (6 […]

Slow Cooker Low-Fat Chicken Enchilada Soup

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Prep time: 20 mins Cook time: 6 hours Total time: 6 hours 20 mins Serves: 8 Ingredients 3 cups low-sodium chicken stock 2 cups cooked, shredded chicken 2 cloves garlic, minced 1 tsp ground cumin 2 tsp chili powder 1/4 tsp cayenne pepper, optional Salt and pepper, to taste 1 (14.5 ounce) diced tomatoes 1 (10 ounce) diced tomatoes […]

Crispy to Bake Sweet Potato Spears

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Prep time: 10 mins Cook time: 45 mins Total time: 55 mins Serves: 4-6 Ingredients 2 pounds sweet potatoes, about 3 large ones 1/4 cup olive or other vegetable oil 1 Tbsp sugar 1 Tbsp salt 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, cajun seasoning Instructions Preheat oven to 450ºF (230ºC). […]

Vanilla Spinach Protein Smoothie

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Prep time: 5 minutes Yield: 1 3/4 cups Ingredients: 1 small ripe banana, cut up 1 cup fresh spinach 1 serving Ferrigno Fuel Rebuild protein power (1/2 to 1 scoop) 1 cup of almond or soy milk 1/2 cup ice 1/4 avocado (optional) 1 tbsp chia seeds (optional) Instructions: Combine all ingredients in a blender and pulse […]

Poached Tilapia with Tomato, Asparagus & Snap Pea Salad

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Prep time: 5 mins Cook time: 20 mins Total time: 25 mins Serves: 4 Ingredients Handful of snap peas 8 cherry tomatoes Juice of 1 lemon 4 small tilapia fillets, thawed 1/2 pound asparagus spears, cut in 2 inch pieces Instructions Preheat oven to 425ºF (220ºC). Spray baking dish with cooking spray. Add tilapia to dish, cover with asparagus […]

Mixed Veggie Frittata

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Prep time: 20 mins Cook time: 15 mins Total time: 35 mins Serves: 4 Ingredients 3 – 4 Tbsp olive oil 1 Tbsp pesto sauce 1 Tbsp garlic, chopped 1/4 cup onion, chopped (color of your choice – green, red, yellow or white) 1/4 cup red or green bell peppers, chopped 4 -5 asparagus, sliced (potatoes or broccoli are […]

Turkey Mini Meat Loaves

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Prep time: 15 mins Cook time: 15 mins Total time: 30 mins Serves: 2 Ingredients 2 Tbsp minced yellow onion 1 garlic clove, minced 5 ounces lean ground turkey 2 tsp skim milk 1 egg white 3 Tbsp whole wheat bread crumbs 1 tsp mustard 1 tsp Worcestershire sauce 1 tsp capers, chopped 2 Tbsp of ketchup 1 1/2 […]

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