Apple Crisp

• Makes: 10 Servings
• Serving Size: 1 Apple Crisp (not including whipped cream)

• nutrition per serving
• Calories: 211
• Protein: 0g
• Carbs: 38g
• Fat: 6.7g

While traditional apple crisp is made with processed white sugar and flour, our high fiber Apple Crisp is not only delicious, but actually good for you! Macintosh apples and oats are the star ingredients in this all-natural dessert. Serve after dinner with a dollop of light whipped cream or even as your carbohydrate choice for breakfast. This is one sweet treat you can feel really good about.

Ingredients:

• For The Apple Crisp:
• Fat free cooking spray
• 8 large McIntosh apples, washed and peeled
• 1 tablespoon fresh lemon juice
• 1 tablespoon corn starch
• 1/3 to 1/2 cup agave nectar or more (depending on how sweet your apples are)
• Pinch sea salt
• ½ heaping teaspoon cinnamon
• ¼ heaping teaspoon allspice
• 5 big dashes nutmeg
• For The Topping:
• ¾ cup oat flour (gluten free)
• ¾ cup old fashioned oats (can use gluten free)
• 1 ½ tablespoons brown sugar
• 4 ½ tablespoons very cold butter, cut into small pieces
• Pinch sea salt
• For The Garnish:
• Low fat real whipped cream in the can (optional)

Preparation:

1. Preheat oven to 375 degrees. Spray bottom and sides of a large casserole or glass baking dish with fat free cooking spray.
2. Chop apples (suggestion: Quarter apples. Thinly slice each quarter. Chop each slice into thirds.). Place chopped apples into a medium size bowl.
3. Taste the apples to help determine how much agave nectar you should add. If the apples are tart, you may need to add a ½ cup or more of agave nectar in the next step.
4. In a small bowl, stir together fresh lemon juice, corn starch, agave nectar, sea salt, cinnamon, allspice and nutmeg. Drizzle over apples and toss to combine. Taste the apple mixture again for sweetness (it should be very sweet) and adjust accordingly.
5. Layer apple mixture on the bottom of the casserole dish. Place in the oven for 15 minutes while you make the crumble topping.
6. In a food processor pulse the oat flour, oats, brown sugar, butter and salt until it resembles coarse sand. Or combine all ingredients in a bowl with a pastry cutter until it resembles coarse sand.
7. Remove the hot apples from the oven and crumble the topping evenly on top, using your hands to gently shape some of the crisp topping into larger chunks.
8. Continue to bake for 20 more minutes. Lower heat to 350 and continue to bake for another 15 to 20 minutes or until apples are soft and the topping is very light golden brown. Keep an eye on it to prevent the top from burning.
9. Serve warm apple crisp with whipped cream if desired.

What is the Balance?

This recipe has an ideal balance of carbohydrates and fat. We suggest having it as a treat immediately following a light dinner of lean protein and green vegetables. Or try having this apple crisp for breakfast with lean protein such as egg whites or protein powder on the side for a balanced meal.

Carrot Ginger Soup with Pomegranates, Mascarpone and Walnuts

• Makes: Approximately 7 Servings
• Serving Size: 1 ¼ cups of soup with garnishes

• nutrition per serving (approximate)
• Calories: 181
• Protein: 0g
• Carbs: 25g
• Fat: 8g

Rich in vitamins, antioxidants, and fiber, this lush soup is the perfect Fall side dish for entertaining or easy meals all week long. It's pretty easy on the eyes too! Feel free to share!

Ingredients:

• For Soup:
• 2 tablespoons extra virgin olive oil
• 2 ½ pounds of whole carrots, chopped into small equal size pieces
• ½ white onion, chopped
• 3 cloves garlic, finely minced
• 1 ½ tablespoons finely chopped ginger
• About 64 ounces of low sodium, all-natural vegetable stock
• Juice from one large orange
• 3 tbsp. honey
• Kosher or sea salt
• White pepper (find in spice aisle at your local market)
• For Garnish (optional):
• Mascarpone cheese (a sweet Italian cream cheese)
• Toasted walnuts, chopped
• Pomegranate seeds (find at Whole Foods in produce section)
• Micro Greens (mini greens found at Whole Foods in produce section) or use chopped fresh parsley

Preparation:

1. Add extra virgin olive oil to a large, heavy soup pot over medium-high heat. Once oil is hot, add carrots and onions. Sauté for approximately 10 minutes or until vegetables begin to soften.
2. Add garlic and ginger and sauté another 2 minutes. Season with about ½ teaspoon of kosher or sea salt and a pinch of white pepper.
3. Add enough stock to fully cover vegetables. Lower heat and gently simmer for about 30 minutes.
4. Once vegetables are soft, puree in a food processor or blender in batches until smooth. Add more vegetable stock if necessary.
5. Return blended soup back to soup pot. Add fresh orange juice and honey and taste. Add more salt and white pepper as needed.
6. Right before serving, top each bowl of soup with about a ½ tablespoon of mascarpone cheese, a sprinkle of pomegranate seeds and toasted walnuts and a sprig or two of micro greens or parsley. Enjoy!

What is the Balance?

Just make sure to pair the soup with a complete protein on the side like lean grilled chicken or fish for a balanced, fat burning meal.

Mascarpone and Honey Whipped Sweet Potatoes

• Makes: 12 Servings
• Serving Size: 1/2 cup

• nutrition per serving (approximate)
• Calories: 176
• Protein: 0g
• Carbs: 29.5g
• Fat: 6g

Sometimes a simple side dish is all you need to complete a meal. Mascarpone and Honey Whipped Sweet Potatoes are just special enough to entertain with and healthy enough to serve alongside your favorite proteins all week long.

Ingredients:

• 3 lbs. peeled sweet potatoes (about 7 small sized sweet potatoes) chopped into bite size pieces
• ¾ cup mascarpone cheese (an Italian cheese similar to cream cheese)
• ¼ cup honey
• 1 teaspoon kosher or sea salt
• Chopped chives for garnish

Preparation:

1. Boil sweet potatoes until fork tender. Drain well but reserve ½ cup of the cooking liquid for later.
2. Mash sweet potatoes first with a hand masher to break the potatoes down.
3. Add mascarpone, honey and salt and whip with a hand blender on high speed until smooth and creamy. If the potatoes feel too thick, use some of the reserved cooking liquid from the potatoes.
4. Top with chopped chives for garnish.

What is the Balance?

This recipe has a great balance of carbohydrates and fat. Please add a lean protein such as chicken for example for a balanced meal.

Pumpkin Ricotta Parfait

• Makes: Approximately 5 Servings
• Serving Size: 1 parfait

• nutrition per serving (approximate)
• Calories: 150
• Protein: 11g
• Carbs: 21g
• Fat: ~4g

If you are in the mood for a creamy and comforting dessert with loads of sweet pumpkin flavor, Pumpkin Ricotta Parfait is for you. Not only does this sweet treat taste sensational, it’s also easy to make and really good for you. Pumpkin Parfait has a great balance of protein, carbohydrates and fat for stable blood sugar. Canned pumpkin naturally contains plenty of vitamin A and fiber for better health.

Ingredients:

• For Pumpkin Layer:
• 1 ½ cups of Libby’s Canned Pumpkin
• 1/2 cup of Evaporated milk
• ½ teaspoon of Pure Vanilla Extract
• 2 ½ Tbsp. Baking Splenda Brown Sugar Blend
• ½ teaspoon of Cinnamon
• Pinch of Nutmeg
• ¼ teaspoon of salt
• For Ricotta Cream Layer:
• 1 cup of Low fat Ricotta Cheese
• 1 cup of Fat Free Ricotta Cheese
• ½ teaspoon of Pure Vanilla Extract
• 1 Tbsp. Baking Splenda Regular Sugar Blend

Preparation:

1. Combine all of the ingredients for the pumpkin layer in a bowl. Blend with an electric hand mixer until smooth and creamy. Set aside.
2. Combine all of the ingredients for the ricotta cream layer in a bowl. Blend with an electric hand mixer until smooth and creamy. Set aside.
3. Using a small glass of your choice, begin to layer parfait. Place ¼ cup of ricotta mixture on bottom of glass. Top with a few heaping tablespoons of the pumpkin mixture. Repeat the ricotta layer and pumpkin layer once more to make four total layers.
4. Enjoy!

What is the Balance?

This recipe has a small amount of protein and fat with more carbohydrates. To make a complete meal, we suggest that you start with a small meal of mostly protein and fat, such as a small garden salad topped with grilled chicken and low fat dressing, followed by the pumpkin parfait dessert.

Seared Scallops with Creamy Carrot Puree and Micro Green Salad

• Makes: Approximately 4 Servings
• Serving Size: 1 Scallop with Dressing and Salad

• nutrition per serving (approximate)
• Calories: 290
• Protein: 25g
• Carbs: 19g
• Fat: 13g

Ever wonder how to create restaurant style seared scallops at home? I’ve got your back! This easy, impressive and deceptively lean dish will make you feel like you’re enjoying a meal at an upscale restaurant minus all the excess fat and calories. In fact this recipe is so balanced, you’ll be burning fat and building muscle at the same time! Find micro greens in the produce section at Whole Foods. A high quality, non-stick, heavy pan will help you to get that perfect sear on your scallops. For more fat burning, restaurant-style recipes, please visit my Facebook page at: https://www.facebook.com/chefvaleriecogswell

Ingredients:

• For the carrots:
• 10 large carrots, peeled and chopped
• 32 ounces of low sodium, organic, msg free vegetable broth
• 4 garlic cloves, peeled and smashed (don’t chop!)
• Sea salt, as needed
• Honey, as needed
• For the scallops:
• About 20 ounces of sea scallops
• Extra virgin olive oil
• Sea salt, as needed
• Fresh ground black pepper, as needed
• For the salad & dressing:
• 3 tbsp. finely minced green apple
• Juice from ½ lemon
• About 3 tbsp. extra virgin olive oil
• 1 garlic clove, minced
• Honey, as needed
• Sea salt, as needed
• Fresh ground black pepper, as needed
• 1 package of micro greens

Preparation:

1. Remove the scallops from the fridge and allow to sit on the counter top to bring to room temperature. In the meantime, in a medium saucepan, simmer carrots with stock and garlic until tender. Drain carrots, remove garlic and puree until creamy, smooth and the texture of baby food. Sweeten with a drizzle of honey. Season to taste with sea salt. Keep warm.
2. Season scallops with salt and pepper. Heat a large, heavy, non-stick pan over medium high heat. Once pan is hot, add a touch of extra virgin olive oil to the bottom of the pan and swirl to coat. Once oil is hot, sear scallops in batches until caramelized on each side, being careful to not crowd the pan and only turn the scallops one time.
3. While scallops sear, whisk together the ingredients for the dressing. Place the micro greens in a bowl and drizzle a little of the dressing on top- toss to coat (you will have leftover dressing).
4. To serve, plate each dish individually. Spoon creamy carrot puree on to a plate (this dish looks beautiful on a white plate). Place about 4 scallops on top. Top with the lightly dressed micro green salad. Enjoy!

What is the Balance?

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

Greek Yogurt Parfait

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

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

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: 20g
• Carbs: 26g
• Fat: 10.5g

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

• Makes: 8 servings
• Servings:1 plate

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

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: 25g
• Carbs: 30g
• Fat: 9g

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.