Greek Yogurt Parfait

• Makes: 1 Yogurt Parfait
• Serving Size: 1 Yogurt Parfait

• nutrition per serving
• Calories: 219
• Protein: 20
• Carbs: 20
• Fat: 6

Fage Greek yogurt, found at Whole Foods and specialty grocery stores, is high in protein and low in sugar and is the yogurt that we recommend. Fage Greek yogurt looks and tastes like sour cream and can easily become a sweet and easy dessert or snack. You can make this recipe in bulk for the week for easy meals on the go.

Ingredients:

• 8 oz. Fat Free Fage Yogurt (found at Whole Foods and other specialty grocery stores in yogurt section)
• 1/4 cup berries (blueberries, strawberries, blackberries, raspberries or a combo)
• 1 Tbsp. Chopped Nuts (such as almonds, pecans or walnuts)*
• Vanilla Extract to taste
• Splenda or Stevia to taste

Preparation:

1. Mix Fage Greek Yogurt in small bowl with vanilla extract and Splenda or Stevia until blended.
2. Layer yogurt with berries and nuts.

What is the Balance?

This recipe has a perfect balance of protein, carbohydrate and fat.

Chef's Note:

Turkey Club Sandwich with Spicy Mayonnaise

• Makes: 1 Serving
• Serving Size: 1 Serving

• nutrition per serving
• Calories: 310
• Protein: 20
• Carbs: 26
• Fat: 10.5

If your tired of the same old turkey sandwich, try this traditional club version with a twist. Lean, low sodium turkey is layered with turkey bacon, crisp vegetables and a spicy pepper mayonnaise.

Ingredients:

• 2 slices of whole wheat bread
• 3 oz. of low sodium Boar's Head Turkey Breast
• 1 slice of turkey bacon
• 1 Tbsp. low fat mayonnaise
• Sriracha sauce to taste (Find at any grocery store in the international food aisle)
• Lettuce
• 2 large slices of tomato
• 4 thinly cucumber slices

Preparation:

1. Spray a small frying pan with Pam Cooking Spray over medium heat. Add turkey bacon and cook until crisp. If necessary drain on a plate lined with a paper towel to remove excess fat.
2. Toast wheat bread
3. Add low fat mayonnaise to a small bowl. Slowly add in Sriracha sauce until you've reached your desired heat and consistency. This sauce is spicy, so add a drop or two at a time and taste. Spread mayonnaise mixture evenly on both slices of bread.
4. Place lettuce on one slice of bread. Add tomato, cucumber slices, turkey and turkey bacon. Add last slice of bread.
5. Slice sandwich and enjoy!

What is the Balance?

This recipe has a balance of protein, carbohydrate and fat and is a complete meal.

Chef's Note:

Real Chicken Parmesan

• 8 servings
• 1 plate

• nutrition per serving
• Calories: 329
• Protein: 27
• Carbs: 19
• Fat: 14

When you’re craving real Italian cuisine without all the extra calories, our Chicken Parmesan is the perfect fix. We’ve coated lean chicken breasts with kicked-up, panko bread crumbs for extra crispiness and pan fried them in heart healthy olive oil. Add your favorite tomato sauce, melted mozzarella cheese and sweet basil, and you’ve got a deliciously nutritious version of an old school favorite. We’re willing to bet that Real Chicken Parmesan will be your go-to Italian staple for years to come. Enjoy!

Ingredients:

• 4 large skinless, boneless chicken breasts (sliced in half lengthwise to create two thin chicken cutlets) or 8 large pre- cut chicken cutlets
• Pam Cooking Spray
• ½ cup flour
• 1 Tbsp. Kosher salt plus more for seasoning
• ¼ tsp. Fresh ground black pepper
• ½ cup egg beaters
• 1 ½ cups panko bread crumbs
• 1 Tbsp. fresh thyme
• 2 Tbsp. fresh parsley
• 1/3 cup extra virgin olive oil
• 2 cups of your favorite, high quality marinara or tomato sauce
• 2 cups of Kraft Reduced Fat (Part Skim) mozzarella cheese
• 3 Tbsp. fresh basil, chopped

Preparation:

1. Preheat oven to broil.
2. Cover a large sheet pan with tinfoil and spray it gently with Pam cooking spray. Set aside.
3. Set up 3 shallow dishes or pie plates. In the first dish, whisk together the flour, kosher salt and fresh ground black pepper until well combined. Pour egg beaters into the second dish, and give it a quick whisk. In the third dish, stir together the panko bread crumbs, thyme and parsley.
4. In between two pieces of plastic wrap, pound out chicken breasts with a mallet until they are a uniform 1/3 of an inch. If using chicken cutlets and they are already a uniform 1/3 of an inch, you can skip this step. Set chicken aside.
5. Spray large frying pan with Pam Cooking spray over medium heat. Once hot, add olive oil.
6. Meanwhile, start preparing to coat the first four pieces of chicken. Place chicken cutlet in seasoned flour first, flip chicken over and shake the pan gently to coat both sides of the chicken evenly. Next coat both sides of the chicken in egg beaters. Lastly place chicken in panko herb mixture. Flip chicken over and make sure chicken is evenly coated. Repeat this process with the first four chicken pieces.
7. Once oil is hot (the chicken should sizzle once it hits the pan), carefully place the chicken pieces in the pan. Allow to cook approximately 3 or 4 minutes on each side until golden and crispy. Keep an eye on the pan, making sure that the oil on bottom is not burning or smoking. While the first set of chicken is cooking in pan, start preparing the remaining chicken breasts according to Step #6.
8. Once first batch of chicken is cooked, remove from pan and place gently on prepared sheet pan with foil. Season lightly with kosher salt if desired. If the oil from the pan is dried up, spray again with Pam Cooking Spray and add a little more olive oil if necessary. Repeat the cooking process with second batch of chicken.
9. Cover each chicken cutlet with ¼ cup of tomato or marinara sauce, and ¼ cup of the mozzarella cheese.
10. Place chicken in preheated oven and broil for a few minutes only until cheese is bubbling and lightly golden brown (keep a close eye on the chicken to prevent over cooking).
11. Once cheese is bubbling and lightly golden, remove chicken from the oven and top with fresh chopped basil. Enjoy!

What is the Balance?

Though this recipe has a good balance of protein, carbohydrate and fat, you can add a light carbohydrate to round out the meal. Some suggestions for a low fat, low starch carbohydrate for this meal would be sautéed spinach (sautee with fat free cooking spray), any green veggie or greens dressed with a very low fat or fat free dressing.

Chef's Note:

Banana Pineapple Smoothie

• Makes: 1 Serving
• Serving Size: 1 Smoothie

• nutrition per serving
• Calories: 300
• Protein: 25
• Carbs: 30
• Fat: 9

This refreshing and creamy fruit smoothie is a great way to satisfy your sweet tooth especially on a warm summer day!

Ingredients:

• 1 scoop of Vanilla Protein Powder
• 5 oz. of skim milk
• 2 oz. of banana
• 2 of of pineapple
• Drizzle of flax seed oil (about ½ tbsp.)
• Ice

Preparation:

1. Place all ingredients in blender and blend until smooth. Enjoy!

What is the Balance?

This smoothie has a great balance of protein, carbohydrate and fat and is a complete meal.

Elegant Greens & Chickpea Salad

• Makes: 4 Servings
• Serving Size: 1 Plate

• nutrition per serving
• Calories: 209
• Protein: 3
• Carbs: 20
• Fat: 11.5

If you’re looking for a salad that takes only minutes to make but complements everything from seafood to beef, and is elegant enough to impress, this recipe is for you. The key to achieving the best flavor with this salad is to use the highest quality and freshest ingredients you can find. Crisp romaine lettuce (or your favorite greens) and nutty chickpeas are tossed in fruity extra virgin olive oil and a shot of tangy balsamic vinegar. Sea salt, fresh ground black pepper and fresh slivers of Pecorino Romano cheese are the perfect accompaniments to this simple and delicious salad.

Ingredients:

• 8 cups of Romaine Lettuce (we prefer romaine lettuce with this recipe but you can substitute with your favorite greens) cut or torn into bite sized pieces
• 1 cup of canned chickpeas (rinsed and drained well)
• 3 tablespoons of high quality Extra Virgin Olive Oil
• 6 tablespoons of balsamic vinegar
• Fresh chunk of aged high quality Pecorino Romano cheese
• Sea salt or Kosher salt
• Fresh ground black pepper

Preparation:

1. In a large bowl, toss greens, chickpeas, olive oil, and balsamic vinegar.
2. Season to taste with sea salt and fresh ground black pepper. Toss again.
3. Divide salad onto 4 plates.
4. With a cheese cutter, slice approx. 1 tbsp of aged Pecorino Romano cheese on top of each salad.
5. Enjoy!

What is the Balance?

This recipe has a great balance of carbohydrates and fat. To make a complete meal, please serve with a protein.

Chef's Note: