Ingredients

• 2 cups of steamed mixed vegetables
• 1/4 cup fat-free, calorie-free scampi sauce
• 2 tbsp. low-fat Parmesan cheese

Directions

1. Warm scampi sauce in medium saucepan with garlic and pepper.
2. Pour over vegetables and sprinkle with parmesan cheese.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 6 oz. Tilapia fillet
• 1 cup spaghetti squash, cooked and shredded
• 2 tbsp. calorie-free, fat-free scampi sauce
• Butter spray
• Italian seasoning blend, to taste
• Non-stick cooking spray

Directions

1. Coat a broiler pan with non-stick cooking spray.
2. Place tilapia in the pan and brush with scampi sauce.
3. Roll tilapia up length-wise.
4. Spray with butter spray and seasonings to taste.
5. Broil fish until flaky.
6. Serve on top of heated spaghetti squash.
7. Note: This dish pairs nicely with steamed asparagus.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 9 oz. sushi grade tuna, cut into 3 strips
• 2 carrots cut into matchsticks
• 2 cucumbers cut into matchsticks
• 3 lettuce leaves
• 3 sheets roasted seaweed (Nori)

Directions

1. Lay Nori on bamboo mat.
2. Place lettuce leaf, tuna strip, carrot and cucumber, and roll as tightly as possible.
3. Repeat with remaining ingredients.
4. Cut all 3 rolls in half to make 6 hand rolls per serving.

Nutrition Facts

Per Serving:
Calories: 311
Protein: 9 g
Fat: 0 g

Ingredients

• 5 oz. boneless, skinless chicken breast, pounded flat
• 1 oz. fat-free Swiss cheese
• 2 cups fresh broccoli rabe
• Your favorite seasonings, to taste

Directions

1. Preheat oven to 350°.
2. Boil broccoli rabe until tender.
3. In a baking dish, place pounded chicken breast in pan.
4. Top with broccoli rabe and Swiss cheese.
5. Fold chicken breast in half.
6. Season the top of the chicken breast with favorite seasonings to taste.
7. Bake for 30–40 minutes until done.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 5 oz. ground chicken or turkey
• 2 tbsp. calorie-free, fat-free Asian dressing
• 1/4 cup green onion, finely chopped
• 1/4 cup red bell pepper, finely chopped
• 1 oz. fat-free mozzarella cheese
• Non-stick cooking spray

Directions

1. In a small bowl, mix ground chicken with 1/2 of the Asian dressing, green onion and red pepper.
2. Coat a medium skillet with non-stick cooking spray.
3. Over medium heat, cook the chicken patty until cooked through.
4. Top with remaining dressing and mozzarella cheese.
5. Note: A large iceberg or bibb lettuce leaf may be used as a ‘wrap’.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: 20 g
Fat: 2 g

Ingredients

• 6 oz. medium raw shrimp
• 2 tbsp. calorie-free, fat-free salad dressing such as Asian, Balsamic, Italian or Honey Dijon
• 2 green onions, cut into 2 inch pieces
• 1 cup mushrooms
• 1 cup cherry tomatoes
• Skewers

Directions

1. Marinate shrimp in a glass dish with dressing for 30 minutes.
2. Using the skewers, alternate pieces of shrimp, onion, mushrooms and tomatoes.
3. Grill until shrimp is bright pink.
   Note: If using wooden skewers, soak in water 1 hour before using. This dish can also be made with chicken or a firm fish.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: N/A
Fat: N/A

Ingredients

• 1 pound sea scallops (3 servings)
• Fat-free cooking spray
• Salt substitute and black pepper

Directions

1. Dry scallops with paper towel. Salt and pepper both sides.
2. Heat a large pan (not non-stick) pan for 2-3 minutes so it is quite hot.
3. Cook generously with cooking spray and add the scallops. Don’t let them touch each other.
4. Cook the scallops about 1 1/2 minutes each side. They should have a golden crust on both sides and the center should look translucent.
5. Turn with tongs. Serve with sautéed greens in garlic with lemon or with mushrooms in garlic.

Nutrition Facts

Per Serving: 1
Calories: 132
Protein: 25 g
Fat: N/A

Ingredients

• 7 large scallops
• 2 cups snow peas
• 2 tbsp. low-sodium soy sauce
• 1 whole green onion, sliced
• 1/2 tsp. black pepper
• 1/2 tsp. cayenne

Directions

1. Spray frying pan with butter flavored spray. Sear scallops over medium-high heat on one side until lightly browned
2. Sprinkle with pepper and cayenne, turn and sear other side
3. Add green onions and Remove pan from heat.
4. In another pan sprayed with cooking spray, add snow peas and stir-fry 1 minute over medium heat.
5. Add soy sauce, stir until tender and serve with scallops.

Nutrition Facts

Per Serving:
Calories: 282
Protein: 28 g
Fat: 0 g

Ingredients

• 1 lbs. ground chicken breast
• 2 onions, chopped
• 1 large tomato, chopped
• 2 tbsp. cumin
• 1 tbsp. garlic powder
• 1 tbsp. onion powder
• 1 tsp. chili powder
• 1 tsp. salt
• 2 lbs. fresh asparagus

Directions

1. Saute onion with cooking spray until brown.
2. Mix together onions with the rest of ingredients except asparagus until combined.
3. Place in loaf pan and bake covered at 350° F for 50 minutes.
4. Spread asparagus on baking sheet.
5. Spray quickly with cooking spray and bake at 400° F for 20 minutes.

Nutrition Facts

Per Serving: N/A
Calories: 316
Protein: 53 g
Fat: 4 g

Ingredients

• 1/2 cup good balsamic vinegar
• 2 tbsp. dijon mustard, more for a thicker dressing
• 1-2 cloves garlic, chopped
• Salt and pepper, to taste
• 1 packet sugar substitute, optional

Directions

1. In medium bowl, combine vinegar, mustard, garlic, salt and pepper.
2. Mix until well blended.
3. Add 1/2 packet sugar substitute if a sweeter dressing is desired.
4. For a thicker dressing, add additional Dijon mustard to taste.

Nutrition Facts

Per Serving: N/A
Calories: N/A
Protein: 20 g
Fat: 2 g