24 Day Challenge-Dmc

The 24-Day Challenge
Instruction Manual

Remember, there are EXCUSES, or there are RESULTS, but never BOTH!

2

24-Day Challenge
(overview)

This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.
A GUARANTEED way to drop those unwanted pounds and better your health...

The AdvoCare 24 Day Challenge is a revolutionary program designed by leading fitness and nutrition experts,
built around good, solid nutrition and convenience, in order to help you enhance your immune system and
increase your energy levels while leaning you out and melting away fat. Its not a gimmick!! Its not a fad!! Its a
program that will enhance your overall health and well-being, while educating you on simple, realistic lifestyle
changes that fit into any schedule!

The program fills the nutritional gaps, cleans out the system and kick-starts your metabolism through some of
the same amazing AdvoCare solutions used by elite amateur and professional athletes for over 19 years!

Just so you know, we choose AdvoCare solutions because...
x There is industry leading science in every formulation
x They are backed and formulated by a world-class Science/Medical Board
x They are driven to creation by an elite advisory council
x They are endorsed by hundreds of UNPAID World Class athletes and entertainers
x They create truly unmatched and amazing testimonies from around the country
x They are tested and certified by Informed Choice
x They carry a 100% satisfaction guarantee

Want to know what the Challenge will do for you...
x Provide FREE coaching throughout
x Include the optimal breakfast for 14 to 24 days
x Ensure 2-4 convenient meals/snacks per day
x Melt away unwanted body fat
x Boost natural energy levels
x Build beautiful lean muscle
x Cut cravings and fill nutritional gaps
x Kick-start your bodys metabolism
x Better your general health and wellness
x Improve nutrient absorption and digestion
x Minimize aches, pains and inflammation
x Increase immune system function
x Teach a real-world, simple lifestyle set of habits

Quite honestly, the beauty of the 24 Day Challenge is its ability to provide the three things that cause most
people to fail to reach their weight loss or weight management goals....convenience, a plan and support!

While weight loss or management is certainly achieved through the Challenge, the way you feel and the increase
you will see in your natural energy levels, will truly amaze you! Good luck and have fun

Ready to Kick-Start Your Fat-Burning Furnace
DO NOT FORGET TO CHECK WITH YOUR ADVOCARE ADVISOR OR COACH ON 20-40% DISCOUNTS!!!
3

24-Day Challenge
(tracking form)

LEAN OUT, TONE UP TIME
MEASUREMENTS DAY #1 DAY #11 DAY #24
Weight
Jean/Dress Size
Waist
Hips
Neck
Right Thigh / Left Thigh
Right Arm / Left Arm
Right Calf / Left Calf
Chest
Shoulders
Right Arm / Left Arm

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NC1LS: kL-WCkkCU1S:
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8efer Lo ually lood Culde for addlLlonal lnformaLlon 30 mlnuLes before workouL have Spark plus 3 caLalysL
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Ck1ICN SI2LS AkL AVLkAGL (your coach w||| he|p you ca|cu|ate your correct port|on s|ze) repared by D|ane McNe|| | d|anehaefQgma||.com | 407-967-1S0S
7-day SAMLL MLAL LAN

7

14-Day Burn Phase
(notes, solutions & tips)

BASIC BURN SOLUTIONS
o Weigh and measure the morning of Day #1 (Day #11 of the Challenge)! This will determine the Cleanse Phase effect and give you
a gauge for the Burn Phase success. Your last weigh and measure will be on the morning of Day #14 (Day #24), as always, before
eating or drinking anything.
o Your goal is to be 80-90% ON TARGET through the Burn Phase! You can do ANYTHING for 14 days!
o Preparation is still very important, as is ensuring you still drink to 1 gallon of water per day!
o Burn Days will not allow for any starchy carbohydrate or fruit consumption. Only lean proteins, vegetables and healthy fats.
o Refuel Days will allow for starchy carbohydrates and fruits to be added in at breakfast and lunch again. However, DO NOT add
starchy carbs or fruits into snacks or dinner.
o You can slightly increase healthy fat and protein intake, if necessary, on your Burn days and you can eat/snack on vegetables at
any time, on any day! Little chance you can eat too many.
o Eat 5-6 small meals/snacks each day, spaced 2-3 hours apart to keep the metabolism elevated and blood sugar levels regulated. Never
skip a meal or snack (see next note).
o Use your Catalyst as needed! While whole food snacks are always recommended first, it is an exceptional alternative, especially for
your nighttime snack.
o EXERCISEAlthough optional, exercise, even 15 minutes per day is highly recommended for overall health and well-being. If you do
include exercise, simply try not to eat whole foods within an hour of starting. Ideally, you would consume your Spark and Catalyst prior
to exercise.
o Take your products correctly and on time! Consume your entire MNS strip before lunch!
o COMMUNICATE.with your AdvoCare Coach! This could never be emphasized enough! The coaching and support, when used, will
prove to be invaluable!

POSSIBLE BURN ADD-ONS
BURN NOTES & TIPS
FULL BURN SOLUTIONS
Suggesti ons:
Mark your Burn & Refuel
days on a monthly calendar
to help you stay on track

Buy a sturdy insulated
cooler to pack enough food
to get you through the day
anytime you plan to be
away from home

Plan your meals a day in
advance

Keep chopped veggies in
the fridge so its easy to put
quick meals and snacks into
containers

24-Day Challenge
(frequently asked questions)

It is probably a good idea and strongly suggested that you read through this FAQ section prior to beginning your Challenge!

Frequently Asked Questions 24 Day Challenge

x How much water should I be drinking on a daily basis?
We recommend to 1 gallon of water per day! While this may sound like a lot initially, it is very easy to do with just a
little dedicated effort and planning! Get a couple of gallon jugs, take one with you each day and make a concerted
effort to get at least half a gallon in before lunch! After a few days, you will not be thinking about it at all. It becomes
a necessary habit!
x Why do you recommend the Meal Replacement Shake for breakfast every morning?
The Meal Replacement shake is the only way we can guarantee you get the right amount and ratio of protein to carbs
in each morning with ample fiber included. This convenient, proven solution removes all excuses as it takes less than
1 minute to prepare!
x How often should I get on the scale?
You will ONLY get on the scale on the mornings of Days 1, 11 and 24! You will weigh, measure and take your pics prior
to eating or drinking anything on these days. PLEASE STAY OFF THE SCALE OTHER THAN THIS!
x How many meals/snacks should I be getting in each day?
Your goal is to get anywhere from 5-7 meals/snacks per day. Without fail! During the Challenge, with the solutions
provided, such as Catalyst, as well as the optional add-ons such as Muscle Gain protein powder, 5-7 meals/snacks per
day is extremely easy to accomplish with just a little preparation!
x Can I mix the Meal Replacement Shake with milk, juice or add fruit to it?
No! Additions such as these change the protein to carb ratio as well as the caloric count! Only someone who is after
weight gain would want to consider such an option and even then, we suggest you discuss this with your Challenge
coach before implementing!
x When should I take Catalyst and how many can I take in a day?
Catalyst can be used upon waking, if your first meal of the day will not be eaten within 1 hour, as a mid-morning or
mid-afternoon snack, immediately before or after a workout or right before bed, as your late-night snack. There is no
real limit on Catalyst but most people will not need more than 4 servings per day as whole food is still the primary
goal.
x If I am using ThermoPlus during Phase II as an add-on, how should I take it for best results?
You can take 1-3 capsules of ThermoPlus with each serving of Spark or within 30 minutes of exercise. Start out with 1
capsule per serving and gradually increase for higher response.
x Why do you not recommend mushrooms?
Mushrooms are not recommended during the Cleanse Phase of the Challenge as they are a fungi and fungi can lead
to increased inflammation, exactly opposite of the goal during the Cleanse. In addition, a mushrooms exterior can
sometimes be coated in mold, obviously not something you want to ingest during this cleaning out phase.
x How many OmegaPlex can or should I be taking each day?
A minimum of two OmegaPlex capsules should be taken each day, but if you are battling obesity, high blood
pressure, high cholesterol or diabetes, you may want to take as many as eight capsules per day!
x How many ounces of water in a gallon?
There are 128 ounces in a gallon of water!
x How much caffeine should I be taking in each day?
It is typically recommended to keep caffeine intake below 400mg per day, however, during your Challenge, in an
effort to ensure proper hydration levels, we recommend staying below 250mg per day, which would be roughly your
two daily servings of Spark.
Some Common QuestionsAnswered
9

Frequently Asked Questions 24 Day Challenge (cont)

x Can I use the Meal Replacement Shakes for lunch or dinner if I need to?
Yes, in a pinch, they can be used to replace any meal or snack, however, always keep in mind, whole food should be
your first choice outside of your Meal Replacement Shake at breakfast. If it came down to no meal versus having a
shake, then yes, have a shake!
x Can I drink decaf coffee or tea?
Yes! Decaf is fine! Again, our goal is merely to limit the total caffeine consumption during the Cleanse in order to
ensure we have ample hydration. Too much caffeine can have a dehydrating effect!
x In Phase II do I still take OmegaPlex even though they are included in the MNS?
Depending on which MNS product you are using, you will have either one or two OmegaPlex capsules included. As
noted above, you want to make sure you are getting a minimum of two capsules per day and if you are battling any
of the noted illnesses or issues, maybe even more.
x The scale is not moving as fast as I thought it would, but my clothes are definitely looser. Am I doing something
wrong?
The scale is the LAST place that will typically show results when it comes to healthy fat loss. Most commonly you
will notice your clothes fitting looser, due to the density of fat versus muscle, first! This will be followed by family
and friends noticing a change, before the scale shows anything drastic in the way of number fluctuations. All too
often the scale can actually be misleading as the body goes through changes on a daily basis. This is why you are not
allowed on the scale until the days noted!
x I got a slight headache during the Cleanse Phase. What could cause this?
This could actually be caused by a variety of things, none of which will be a major cause for concern and they should
be gone altogether by Days 4 or 5! Some individuals do get minor headaches during the Cleanse caused by a
decrease in daily caffeine consumption (which would mean there was a need for a decrease), some will simply not
be drinking their daily required water intake and some may simply be going through a release of toxins (a good
thing, and most likely much needed as well).
x I take medications for different ailments; will they be affected by the Challenge?
We cannot and do not make any sort of medical claims, nor will your coach make any recommendations as it relates
to your medication use or medical issues. Although what we do is based on good, solid nutrition, it is a common
industry recommendation to simply not take your supplementation solutions at the same time you take any
medications, but as you are most likely aware, it is strongly recommended that you consult your physician directly.
x Can I use some other supplements or vitamins that I already have during the Challenge?
Can you? Yes! Do we recommend it? No! This is not to imply that they are unfit for use, simply to say that we can
only speak for results and the credibility of AdvoCare products and our recommendation is always to simply suspend
the use of all non-AdvoCare supplementation solutions during the Challenge. This is not meant to imply that post-
Challenge you may not be able to put them back in use, but simply to ensure that ONLY those products which we
know are built to work synergistically together are used during the Challenge itself.
x Can I use the Performance Elite Line solutions during the Challenge?
Absolutely! Your Challenge may actually see some improved results if you are implementing some of the
Performance Elite Line!
x How soon can I do another Cleanse?
You should not Cleanse more than once every 90 days so you can simply look at your Cleanse as a quarterly
proactive maintenance plan!
x What do I do after my Challenge is over?
Very good questionunfortunately, not one that can be answered in a FAQ response due to the individuality of each
person and their goals. Our general recommendation for anyone completing their Challenge and either looking to
lose a bit more or simply maintain is to repeat Phase II as their post-Challenge plan, but to be perfectly honest, you
should be discussing your next step with your Challenge coach ASAP. They can help you make sure you get exactly,
and more importantly, only what you need from an AdvoCare solutions standpoint, in order to reach your next
health, fitness or wellness goal. Talk to them!

10

Frequently Asked Questions AdvoCare Solutions

x What exactly is Spark?
AdvoCare Spark is a nutritional supplement energy drink. It contains a synergistic combination of nutritional
components that: 1) provide nutrition for the body and brain; 2) help prolong energy to the brain for enhanced
focus and sustained mental energy; 3) help prolong energy to muscles for longer and more intense workouts; and 4)
include antioxidants shown to protect brain and body function, especially during high stress periods. Brain
biochemistry and function, once thought to be influenced by diet only when nutrient deficiency was evident, is now
known to be sensitive and responsive to diet composition. Spark provides nutrients, including caffeine, choline,
gamma aminobutyric acid, L-tyrosine, taurine, L-carnitine and glycine in sufficient amounts to result in a beneficial
effect on cognitive performance.
x How many times can I use Spark in a given day?
Common Spark use is twice per day, but if you were going to have an exceptionally long or tiring day, you could
certainly get away with three with no concern at all.
x What is the difference between the MNS Max 3, C, and E?
The variations of Metabolic Nutrition Systems are distinguished by their additional components. MNS Max E
(Energy) and MNS Max C (Appetite Control) contain Metabolic Enhancer caplets for support of the body's natural
metabolism.* When metabolism is optimized, an individual may experience increased energy, better weight
management and improved body functions.*

MNS Max E is formulated to maximize energy along with metabolism in support of weight management with
Thermo-P caplets.* Max E is intended for persons 18 years and older.

MNS Max C is designed to maximize appetite control along with increased energy and metabolism in support of
weight management with a Thermo-T caplet and CitriSate (appetite suppressant caplet).* Max C is intended for
individuals 18 years and older.

Our newest MNS system, MNS Max 3, is formulated to support metabolism, appetite management and energy
production with an ActoTherm SR caplet which uses sustained-release technology, and BioTherm capsules.* In
addition, Max 3 provides comprehensive nutrition with the inclusion of Calcium Plus caplets, an Amplify A.T. softgel
capsule and an additional OmegaPlex softgel capsule.* Max 3 contains approximately one-half the amount of
caffeine contained in MNS Max E and MNS Max C. Max 3 is intended for persons 12 years and older.
x What are some of the add-on solutions that I should consider for greater results?
There are a number of additional AdvoCare solutions that you could use in conjunction with your Challenge or
certainly following your Challenge, depending on what your personal goals may be. Just to give you a few examples,
we have included some of the most popular below.

Carb-Ease Plus
ThermoPlus
LeptiLean:
FiboTrim
Slim
Rehydrate
Meal Replacement/Snack Bars
Probiotic Restore Ultra
Calcium Plus
C-Grams
Muscle Gain (protein powder)
Post-Workout Recovery

Discuss the possible inclusion and use of any of the above with your Challenge coach to ensure the solutions in
question are right for the goals you have set!

11

Frequently Asked Questions Discounts/Memberships/Referrals

x How do I get the Discount Membership and the 20-40% off my AdvoCare product?
AdvoCares Discount Membership is just like a Costco or Sams Club Membership and provides you with anywhere
from 20% to a 40% Discount off ALL of your AdvoCare solutions use. Taking advantage of this Membership Program
is truly a no-brainer as the Membership itself costs only $79, but AdvoCare actually sends you $50 in FREE Spark and
Slam upon registration. Couple this with what could be major discounts or even potentially FREE personal product
use each month as a Member, and you can see why the program is a win-win and chosen by most!
x I know a few people that would love to do the Challenge too. How does the referral program work?
This is really quite simple and ingenious! Since society, especially as it relates to weight loss and health programs
has truly been inundated with advertising and bogus claims, AdvoCare simply believes in letting success create
success and their referral program does just that! It is a simple, 100% virtual referral program that not only provides
you with thank yous in the way of checks from AdvoCare for each product introduction you make, but does so
residually, thus paying for the introduction on continued use, not just one time. Additionally, these referrals can
actually help you increase your personal Discount as well! Ask your AdvoCare coach about this side of the
Membership Program and they will break it down for you in very simple, easy to understand terms. Remember, if
you are happy with your results and the AdvoCare solutions, this makes absolute sense to help those you know and
lovea true win-win situation with every introduction!

Frequently Asked Questions - Exercise

x Do I have to exercise during the Challenge to get results?
No, you do not. The Challenge is designed to focus on filling your nutritional gaps, therefore make your body run more
effectively and burn fat more efficiently. However, from an overall health and wellness standpoint, we obviously
recommend that everyone get in at least 15 minutes of exercise each day! Not only will this increase your Challenge
results, but it will do wonders for your overall well-being and extend your life expectancy if maintained as a part of
your lifestyle!
x Do I need to go to a gym?
No. If you choose to add exercise to your program, there are many forms of workouts that you can perform at home
that can help you reach your personal goals. Something as simple as a brisk walk for 15-20 minutes, three to four times
a week, can have a positive impact not only on fat loss, but cardiovascular health as well!
x If I can do some sort of resistance or weight training, how many days a week should I do so?
Quite honestly, you can get very good results with as few as three days a week dedicated to resistance training!
Obviously, your personal goals will ultimately determine your individual needs, but for general overall wellness and
lean muscle maintenance, three days a week, for 30-60 minutes each session, will work well.
x If I am doing both cardiovascular exercise and resistance/weight training in the same workout, which should I do
first?
Always do your resistance or weight training first! There are a number of reasons for this, but given the context of our
FAQs and the 24 Day Challenge, assuming body fat loss is most important, you want to ensure that your body utilizes
the proper sources of energy for each session, therefore cardio comes last!

Obviously, there are countless more questions that you may have during and after your Challenge and we could not
possibly cover them all here! For this reason, please be sure to maintain constant communication with your Challenge
coach, as they will be your single greatest tool for ensuring program success and lifestyle change!

Remember, the 24 Day Challenge is NOT a diet! It is meant to teach you, throughout the program, just how easy it is, with
the proper plan, support and tools (AdvoCare), to maintain a healthy, convenient lifestyle indefinitely! We truly hope you
enjoy the process and give it your all for the full 24 days! If you do, we have no doubt you will come up smiling on the
other end!

12
!"#$ %" #'(("#)$ '*
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CIuIIenge
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MuIn DIsIes
02343564 )572 84592:;:<
1 TBSP cIIII powder
Lsp gurIIc powder
Lsp onIon powder
Lsp crusIed red pepper IIukes
Lsp drIed oreguno
Lsp puprIku
1 Lsp ground cumIn
1 Lsp seu suIL
1 Lsp bIuck pepper
MIx uII IngredIenLs LogeLIer und sLore In un uIr LIgIL conLuIner uL room Lemp. -q TBSP oI LIIs
seusonIng eusIIy repIuces LIe sLore bougIL vurIeLy LIuL oILen conLuIns u IoL more sodIum.
8=2> #22?4@ #A;7?4: BC@@;D29
-q boneIess skInIess cIIcken breusLs, LrImmed oI IuL
1 (8oz) cun LomuLo suuce (No Sugur Added)
cup suIsu
1 puckuge ow SodIum Tuco SeusonIng or -q TBSP Homemude Tuco SeusonIng
1 Lsp cIIII powder
1 Lsp cumIn
z cIoves mInced gurIIc
PIuce cIIcken In sIow cooker. Pour remuInIng IngredIenLs on Lop oI cIIcken. Cover und cook on Iow
Ior 6 Iours or unLII cIIcken Is cooked LIrougI.
Serve over IeLLuce Ior u Tex-Mex InspIred suIud usIng LIe exLru juIce us u dressIng or creuLIng your
own usIng some oIIve oII, IemonJIIme juIce, und Luco seusonIng.
BurrILo or SuIud ToppIng SuggesLIons: BIuck Beuns (rInsed und druIned), LomuLoes, IeLLuce, bIuck
oIIves, suIsu, uvocudo (muke un uvocudo spreud by musIIng LIe uvocudo wILI some Iemon juIce)
8=2> #22?4@ #A;7?4: E5F;D59
boneIess skInIess cIIcken breusLs, LrImmed oI IuL
1 medIum onIon, cIopped
1 green beII pepper, sIIced OR 1 bug oI Irozen sIIced beII peppers und onIon
1 juIupeo seeded und cIopped
1 T BSP IresIIy cIopped cIIunLro
1 Lsp cIIII powder
1 Lsp cumIn
1 Lsp corIunder
Jq Lsp seu suIL (opLIonuI)
1 (1o oz) cun dIced LomuLoes wILI green cIIII peppers (RoLeI)
PIuce uII IngredIenLs In sIow cooker. Cover und cook on IIgI Ior q- Iours or Iow Ior Iours. SIred
wILI u Iork. Serve over brown rIce, wrup In u wIoIe wIeuL LorLIIIu, or creuLe u IeLLuce wrup by
wruppIng In u Iurge IeLLuce IeuI.
8G5<A4DD;
1 Ib Ground Turkey, BIson, or very Ieun Ground BeeI
1oo% WIoIe WIeuL SpugIeLLI NoodIes (preIerubIy sLone ground)
1 Iurge jur No Sugur Added SpugIeLLI Suuce
n u Iurge nonsLIck skIIIeL brown meuL wILI onIon und gurIIc unLII meuL Is cooked LIrougI. Add jurred
spugIeLLI suuce und sImmer unLII IeuLed LIrougI. MeunwIIIe, brIng u Iurge poL oI wuLer (unsuILed!) Lo
u boII und boII noodIes uccordIng Lo puckuge dIrecLIons.
TIps Ior servIng: L Is besL noL Lo mIx your noodIes und meuL mIxLure LogeLIer so LIuL you cun conLroI
LIe umounL oI pusLu und meuL you consume. UsIng LIe upproprIuLe porLIon sIze Ior your weIgIL
meusure ouL your noodIes und LIen meuL.
%59D5
1 Ib Ground Turkey, BIson, or very Ieun Ground BeeI
100% Whole Wheat Pasta (whatever shape youd like- preIerubIy sLone ground)
1 Iurge jur No Sugur Added SpugIeLLI Suuce
1 medIum beII pepper , cIopped(green, red, or yeIIow or u combInuLIon oI eucI)
1 smuII box Irozen cIopped spInucI
1 (8oz) cun LomuLo suuce (No Sugur Added)
z TBSP IresI pursIey, cIopped
Cook Irozen cIopped spInucI uccordIng Lo puckuge dIrecLIons. CooI, druIn, und squeeze us mucI oI LIe
excess IIquId Irom LIe spInucI us possIbIe. Spruy u Iurge nonsLIck skIIIeL wILI no cuIorIeJno IuL
cookIng spruy und brown meuL wILI onIons, gurIIc, und beII pepper unLII meuL Is cooked LIrougI. Add
spugIeLLI suuce, spInucI, LomuLo suuce, und IresI pursIey Lo LIe cooked meuL. SImmer unLII IeuLed
LIrougI.
MeunwIIIe boII pusLu uccordIng Lo puckuge dIrecLIons .
TIps Ior servIng: L Is besL noL Lo mIx your noodIes und meuL mIxLure LogeLIer so LIuL you cun conLroI
LIe umounL oI pusLu und meuL you consume. UsIng LIe upproprIuLe porLIon sIze Ior your weIgIL
meusure ouL your pusLu und meuL und LIen mIx LIe Lwo LogeLIer on your pIuLe.
H49DI )C:5
1 cun Iow sodIum, wIILe meuL Lunu (In wuLer), rInsed und druIned
un uvocudo
resIIy squeezed Iemon juIce Lo LusLe
Pepper
resIIy Lorn busII Ieuves
MIx uII IngredIenLs us desIred. EuL us Is, or serve on 1 sIIce oI 1oo% WIoIe WIeuL Breud, or serve over
u suIud.
)C:5
1 cun Iow sodIum, wIILe meuL Lunu (In wuLer), rInsed und druIned
1-z TBSP IIneIy dIced ceIery
1-z Lsp sunIIower seeds
1 Iurd boIIed egg, dIced
1-z TBSP OIIve OII MuyonnuIse
MIx uII IngredIenLs LogeLIer, uddIng muyonnuIse u IILLIe uL u LIme unLII you reucI your desIred
consIsLency. Cun be euLen uIone or served on 1 sIIce oI 1oo% wIoIe wIeuL breud, wIoIe wIeuL
LorLIIIu, on u IeLLuce IeuI wrup, or over u green suIud.
#A;=;
1 smuII bug dry red beuns
1 smuII bug dry IIgIL kIdney beuns
1 Ib ground Lurkey, bIson or super Ieun ground beeI
1 Iurge green beII pepper, dIced
1 medIum Lo Iurge onIon, dIced
1 zqoz crusIed LomuLo (No Sugur Added)
1 1 oz cun LomuLo suuce (No Sugur Added)
1Jq cup (upprox) CIIII Powder (more or Iess Lo desIred LusLe)
z Lsp (upprox) cumIn (Lo LusLe)
Prepure beuns uIeud oI LIme uccordIng Lo puckuge dIrecLIons OR II you cIoose Lo use cunned beuns
reud LIe IubeIs und Iook Ior u Iow sodIum vurIeLy wILI no udded sugur. L Is besL Lo prepure LIe
beuns yourseII becuuse LIe sodIum conLenL oI cunned beuns Is oILen quILe IIgI.
Brown meuL, beII pepper, gurIIc, und onIon In u Iurge sLock poL seusonIng wILI bIuck pepper us you
brown. Add In uII LomuLoes. DruIn beuns und udd u IILLIe uL u LIme unLII desIred
consIsLencyJumounL. Seuson wILI cIIII powder und cumIn unLII desIred LusLe. SImmer on Iow IeuL
Ior ubouL o mInuLes.
)4JKL4J #A;=;
1 Ib ground Lurkey, bIson, or super Ieun ground beeI
z smuII cuns oI Iow sodIum bIuck beuns, rInsed und druIned
1 medIum green beII pepper, cIopped
1 medIum Lo Iurge onIon, cIopped
1 (zq oz) cun crusIed LomuLo (No Sugur Added)
1 (16oz) jur suIsu (No Sugur Added)
cup (upprox) CIIII Powder (more or Iess Lo LusLe)
z Lsp (upprox) cumIn (Lo LusLe)
Brown meuL In u Iurge sLock poL uIong wILI gurIIc, beII pepper, und onIon. Add beuns, LomuLoes,
suIsu, und spIces Lo LusLe. SImmer on Iow IeuL Ior ubouL o mInuLes.
#A;7?4: 5:6 8G;:57A 8?;==4D -;9A
1 Lo z sLuIks ceIery, cIopped
1 onIon, dIced
q LIInIy pounded cIIcken breusLs
1Jz oI u IresI Iemon
Lsp gurIIc powder (or Lo LusLe)
Lsp Iemon pepper seusonIng (or Lo LusLe)
Lo 1 cup cIIcken broLI
q Iurge IundIuIs IresI buby spInucI
1J8 cup oI sIIvered uImonds
IgILIy spruy u Iurge, nonsLIck skIIIeL wILI no IuLJno cuIorIe cookIng spruy. IgILIy suuL ceIery und
onIon ubouL 1 -z mInuLes, udd cIIcken breusLs und cook unLII uImosL cooked LIrougI on eucI sIde.
Seuson wILI u very smuII umounL oI seu suIL, pepper, gurIIc powder, und Iemon pepper seusonIng.
Squeeze Iemons juIce on Lop oI cIIcken us IL's cookIng. Add uImonds. Once cIIcken Is uImosL IInIsIed
udd spInucI (-q Iurge IundIuIs or bug- LIey sIrInk sIgnIIIcunLIy). Pour broLI over spInucI. Cover
und cook LIII cIIcken Is done und spInucI Is cooked.
L45D=25M
1 1. Ib qq% uL ree Turkey BreusL
1 egg OR z egg wIILes
cup LomuLo suuce (No Sugur Added)
cup sIredded curroLs
cup cIopped redJwIILe onIon
cup OId usIIoned OuLs (noL LIe quIck cookIng kInd)
cup cIopped beII pepper (uny coIor green, yeIIow, orunge or red)
DusI oI gurIIc powder
DusI oI busII
DusI oI SpIke (suIL Iree)
MIx uII IngredIenLs LogeLIer, excepL Ior LomuLo suuce. IgILIy greuse u IouI pun wILI no IuLJno cuIorIe
cookIng spruy. PIuce meuL mIxLure In LIe IouI pun und Lop wILI LomuLo suuce. Buke uL o degrees Ior 1
Iour.
Pams #A;7?4: B59D4
6 TBSP OIIve OII muyonnuIse
1 TBSP Iemon juIce
1 TBSP vInegur
1 TBSP pepper
1 Teuspoon seu suIL
1 Leuspoon SpIendu or SLevIu
!"#$ &'()$ )*+,-" .'$/) /+ ,$) $)0)1'2 /#&)$3
SIuke uII IngredIenLs LogeLIer In u smuII jur. IgILIy busLe u LIIn Iuyer on cIIcken jusL beIore
removIng Irom LIe grIII. SLore remuInIng busLe In reIrIgeruLor.
8=2> #22?4@ #A;7?4: .ND475
cup cIIcken broLI
1 cup suIsu (No Sugur Added)
1 cun Iow sodIum bIuck beuns (rInsed und druIned)
1 Lsp cumIn
PIuce cIIcken In sIow cooker. Top wILI remuInIng IngredIenLs. Cover und cook over Iow Ior 6-;
Iours. TIIs cun be served severuI wuys. You cun sIred LIe cIIcken In LIe sIow cooker, sLIr und serve.
Or, you cun remove LIe cIIcken breusLs und Lop wILI LIe suIsu mIxLure In LIe sIow cooker. You cun
uIso Iuve LIe IeILover sIredded mIxLure on u wIoIe wIeuL LorLIIIu or over IeLLuce Ior u TexJMex suIud.
.GG=495C74 #A;7?4:
q skInIess boneIess cIIcken breusLs, LrImmed oI IuL
1 cup uppIesuuce (No Sugur Added)
1Jz cup wuLer
smuII onIon, sIIced
1 LubIespoon mInced gurIIc
z Leuspoons uppIe cIder or wIILe vInegur
pIncI oI cInnumon
1Jz Leuspoon bIuck pepper
pIncI oI red pepper IIukes (opLIonuI)
SuuL LIe onIon und gurIIc over medIum-IIgI IeuL In u non-sLIck skIIIeL IIgILIy couLed wILI no IuLJno
cuIorIe cookIng spruy. Add LIe cIIcken und suuL on boLI sIdes unLII browned. Add LIe resL oI LIe
IngredIenLs und IeuL unLII bubbIy. Reduce IeuL Lo medIum-Iow, LIen cover und cook Ior 1 mInuLes
or unLII LIe cenLer Is no Ionger pInk.
Cun be converLed Lo u sIow cooker recIpe by pIucIng uII IngredIenLs In u sIow cooker. Cover und cook
Ior -q Iours on IIgI or 6-; Iours on Iow.
L2@2775: #A;7?4: >;DA E@C;D )2GG;:<
Seu SuIL Lo LusLe
Lsp bIuck pepper
Lsp drIed LIyme
q boneIess skInIess cIIcken breusLs, LrImmed oI IuL (besL II pounded LIIn)
cup (or one smuII) onIon, cIopped
z Leuspoons mInced gurIIc
cup dried mixed fruit (No Sugar Added, you have to be careful with this! Use raisins if you cant
IInd drIed mIxed IruIL wILIouL sugur In LIe IngredIenLs IIsL)
1 cup Iow sodIum cIIcken broLI
1 Lo 1 TBSP very IIneIy dIced poLLed green oIIves (No Sugur Added)
1J8 Lsp bIuck pepper
Spruy u nonsLIck skIIIeL wILI no IuLJno cuIorIe cookIng spruy. HeuL over medIum-IIgI IeuL. SprInkIe
cIIcken wILI seu suIL Lo LusLe, Lsp pepper, und LIyme. Add Lo skIIIeL und cook on eucI sIde unLII
IIgILIy browned und cooked LIrougI. (You muy udd coconuL oII In very smuII umounLs (1-z Lsp) II LIe
cIIcken sLurLs Lo burn or sLIck. ) Remove Irom skIIIeL und keep wurm.
n LIe sume skIIIeL, suuL onIon Ior z mInuLes or unLII Lender. Add gurIIc und suuL ubouL o seconds.
Add IruIL und remuInIng IngredIenLs Lo pun. Cook mInuLes or unLII IIquId uImosL evuporuLes. Pour
over cIIcken.
Cun be served wILI 1oo% WIoIe WIeuL Couscous
0C:<5@;5: #A;7?4:
1Jz Lsp Tubusco suuce
1Jz Lsp ground pepper
q TubIespoons wIILe vInegur
1 cup dIced wIILe onIon
1 (8oz) cun LomuLo suuce
1Jz Lsp seu suIL
1 (15oz) can diced tomatoes (No Sugar Added, a seasoned variety is good if you can find one)
1Jz Lsp WorcesLersIIre suuce
1Jz Lsp prepured musLurd
1Jz Lsp puprIku
-q cIIcken breusLs
MIx everyLIIng LogeLIer (cun be In u sIow cooker or In u poL on LIe sLove) LIen udd LIe cIIcken.
SLoveLop: Cook on medIum IeuL unLII LIe cIIcken Is Lender (uL IeusL un Iour). SIow cooker: Cover und
cook on IIgI -q Iours, or Iow Ior 6-; Iours. Serve over brown rIce.
85O2@I L2@2775: #A;7?4:
1 pound skInIess, boneIess cIIcken breusL LrImmed oI IuL und cubed
Seu suIL Lo LusLe
1 onIon, cIopped
z cIoves gurIIc, cIopped
z curroLs, sIIced
z sLuIks ceIery, sIIced
1 LubIespoon mInced IresI gInger rooL
1Jz Leuspoon puprIku
Jq Leuspoon ground cumIn
1Jz Leuspoon drIed oreguno
1Jq Leuspoon ground cuyenne pepper
1Jq Leuspoon ground LurmerIc
1 1Jz cups cIIcken broLI
1 cup crusIed LomuLoes
1 cup cIIckpeus, opLIonuI (Irozen or II usIng cunned Iook Ior Iow sodIum vurIeLy)
1 zuccIInI, sIIced
1 LubIespoon Iemon juIce
Seuson cIIcken wILI suIL und brown In u Iurge non-sLIck suucepun over medIum IeuL unLII uImosL
cooked LIrougI. Remove cIIcken Irom pun und seL usIde.
SuuL onIon, gurIIc, curroLs und ceIery In sume pun. WIen Lender, sLIr In gInger, puprIku, cumIn,
oreguno, cuyenne pepper und LurmerIc; sLIr Iry Ior ubouL 1 mInuLe, LIen mIx In broLI und LomuLoes.
ReLurn cIIcken Lo pun, reduce IeuL Lo Iow und sImmer Ior ubouL 1o mInuLes.
Add cIIckpeus und zuccIInI Lo pun und brIng Lo sImmerIng once uguIn; cover pun und cook Ior ubouL
1 mInuLes, or unLII zuccIInI Is cooked LIrougI und Lender. SLIr In Iemon juIce und serve.
P;:D4@ #A;7?4: B5?4
boneIess skInIess cIIcken breusLs LrImmed oI IuL
1 sweeL poLuLo
1Jz medIum sweeL onIon, cIopped
1 medIum uppIe - peeIed, cored, und cIopped
curroLs, peeIed und cIopped
2 TBSP Sugar Free BBQ Sauce (ex: Waldens Farms)
1 cup crunberrIes
PreIeuL oven Lo ; degrees. IgILIy greuse u bukIng dIsI wILI no IuLJno cuIorIe cookIng spruy.
PIerce LIe sweeL poLuLo severuI LImes wILI u Iork und cuL In IuII. PIuce In u mIcrowuve-suIe dIsI; pour
wuLer Lo ubouL 1Jz-IncI deep. Cook In mIcrowuve 1o mInuLes.
Arrunge LIe onIon, uppIe, und curroLs InLo LIe boLLom oI LIe prepured bukIng dIsI. BrusI LIe
burbecue suuce on boLI sIdes oI LIe cIIcken breusLs und Iuy uLop LIe vegeLubIes. PeeI LIe sweeL poLuLo
und cuL InLo Iurge cIunks; scuLLer InLo LIe bukIng dIsI. SprInkIe LIe crunberrIes over LIe dIsI.
Buke In LIe preIeuLed oven unLII LIe cIIcken Is Lender und no Ionger pInk In LIe cenLer, q Lo
mInuLes. AIIow Lo cooI mInuLes beIore servIng.
.9;5: (4DDC74 P@5G9
cIoves cIopped gurIIc
1 smuII onIon, IIneIy cIopped
cup IquId AmInos (A suIe soy suuce subsLILuLe)
cup Iow sodIum cIIcken broLI
Lsp ground gInger
1 dusI uIIspIce (or u dusI eucI oI ground cIoves, cInnumon, und bIuck pepper)
z TBSP uppIe cIder vInegur
OpLIonuI: 1 smuII cun oI crusIed pIneuppIe
Beun sprouLs und Iurge IeuIy IeLLuce Ior wruppIng
PIuce cIIcken In u sIow cooker. Add onIons und gurIIc. MIx LIe IIquId und spIces LogeLIer und pour
over cIIcken. Cook on Iow ubouL q Iours. SIred cIIcken In sIow cooker und serve on IeLLuce wILI
beun sprouLs.
H49DI #A;7?4: L5@;:564
TBSP Bruggs IquId AmInos (u suIe soy suuce)
z TBSP WorcesLersIIre suuce (Sugur ree, see resources Ior brund suggesLIons)
z TBSP Red WIne VInegur
1 TBSP emon JuIce
1 Lsp dry ground musLurd
Lsp bIuck pepper
1 Lsp IresI pursIey, mInced
z TBSP Iow sodIum cIIcken broLI
MIx uII IngredIenLs In u pIusLIc bug, seuI und sIuke. Add cIIcken und murInude uL IeusL o mInuLes or
up Lo overnIgIL. GrIII.
#5FC: #A;7?4: !CQ
1 TBSP Cujun seusonIng
1 TBSP drIed LuIIun-sLyIe seusonIng
1 TBSP Iemon pepper seusonIng
1 dusI oI gurIIc powder
n u smuII conLuIner mIx LIe spIces LogeLIer. Rub InLo cIIcken breusLs, cover und reIrIgeruLe unLII
reudy Lo grIII.
)4@@;M;7 1@;==46 #A;7?4:
q boneIess skInIess cIIcken breusLs, LrImmed oI IuL
cup Iemon juIce
Lsp onIon powder
Ground bIuck pepper Lo LusLe
SeusonIng suIL Lo LusLe (Iook Ior u Iow sodIum vurIeLy)
z Lsp drIed pursIey, cIIunLro, or oreguno (wIuLever you Iuve on Iund or preIer)
DIp cIIcken In Iemon juIce und urrunge In u Iurge bukIng dIsI. SprInkIe cIIcken breusLs wILI
seusonIngs und dIscurd uny remuInIng Iemon juIce. GrIII.
1@;==46 (432: #A;7?4:
1J cup Iemon juIce
cup cIIcken broLI
1 TBSP DIjon musLurd
z TBSP IIneIy cIopped red beII pepper
Lsp seu suIL
Lsp bIuck pepper
q boneIess skInIess cIIcken breusLs, LrImmed oI IuL
n u pIusLIc bug mIx uII IngredIenLs LogeLIer und sIuke weII Lo couL cIIcken. MurInude In reIrIgeruLor
Ior uL IeusL o mInuLes und up Lo overnIgIL. GrIII.
1@;==46 #5@;QQ45: #A;7?4:
1Jz cup IresIIy squeezed juIce Irom one orunge (AvoId sLore bougIL orunge juIce)
z Leuspoon orunge zesL
z TBSP IresI IIme juIce
1 TBSP buIsumIc vInegur
z Leuspoon mInced IresI gInger rooL
cIoves gurIIc, mInced
1Jq Leuspoon IoL pepper suuce
1 Leuspoon cIopped IresI oreguno
- q boneIess skInIess cIIcken breusLs
MIx uII IngredIenLs excepL cIIcken In u bIender. Pour InLo u pIusLIc bug. Add cIIcken. SeuI, sIuke Lo
couL, und murInude In reIrIgeruLor Ior 1 Iour. GrIII.
Serve wILI sweeL poLuLoes.
L46;D4@@5:45: #A;7?4:
z LubIespoons cIIcken broLI
6 skInIess, boneIess cIIcken breusL IuIves , LrImmed oI IuL
1Jz cup dIced onIon
cups LomuLoes, cIopped
1Jz cup cIIcken broLI
z Leuspoons cIopped IresI LIyme
1 LubIespoon cIopped IresI busII
1Jz cup kuIumuLu oIIves
1Jq cup cIopped IresI pursIey
suIL und pepper Lo LusLe
HeuL Iurge non-sLIck skIIIeL over medIum IeuL und spruy IIgILIy wILI no IuLJno cuIorIe cookIng spruy.
Brown cIIcken q-6 mInuLes on eucI sIde, unLII goIden. Remove cIIcken Irom skIIIeL und seL usIde.
SuuL onIon In pun drIppIngs Ior mInuLes, LIen udd gurIIc und suuL Ior ubouL o more seconds. Add
LomuLoes und brIng Lo u boII. ower IeuL und udd remuInIng broLI, LIyme, und busII. SImmer Ior
mInuLes. ReLurn cIIcken Lo LIe skIIIeL und cover. Cook over Iow IeuL unLII LIe cIIcken Is cooked
LIrougI und no Ionger pInk. Add oIIves und pursIey Lo LIe skIIIeL und cook Ior 1 mInuLe. Seuson wILI
suIL und pepper Lo LusLe.
.9;5: #A;7?4: 8D;@ E@I
z TBSP IquId AmInos (u suIe soy suuce)
Lsp powdered gInger
Lsp gurIIc powder
-q boneIess skInIess cIIcken breusLs, LrImmed oI IuL und cuL InLo 1 IncI cubes
1 Iurge onIon, cIopped
1 bug Irozen vegeLubIe sLIr Iry OR
z cups broccoII IIowereLs
1 cup cIopped ceIery
1 cup cIopped curroLs
cup Iow sodIum cIIcken broLI
1 TBSP IquId AmInos
1 dusI oI gInger
CombIne LIe IIrsL IngredIenLs In u pIusLIc bug. Add cIIcken und sIuke Lo couL. MurInude In
reIrIgeruLor o mInuLes.
CouL u Iurge nonsLIck skIIIeL wILI no IuLJno cuIorIe cookIng spruy. HeuL Lo medIum-IIgI und udd
cIIcken und onIon. SuuL 6-; mInuLes or unLII cIIcken Is cooked LIrougI und no Ionger pInk. Remove
cIIcken Irom skIIIeL und keep wurm.
Add bug oI Irozen vegeLubIes, or IresIIy cIopped vegeLubIes, Lo LIe IoL skIIIeL. SuuL Ior mInuLes
sLIrrIng very IrequenLIy Lo prevenL sLIckIng. Add broLI, 1 TBSP oI IquId AmInos und u dusI oI gInger.
SuuL ubouL 1-z more mInuLes or unLII IIquId Is mosLIy ubsorbed.
H49DI BC:R=499 BC@<4@9
1 Lo 1. Ibs very Ieun ground Lurkey, bIson, or beeI
1 TBSP very IIneIy mInced onIon
1 cup suIsu
MIx LIe ruw ground meuL, onIon, und gurIIc In u bowI. Cover und murInude In reIrIgeruLor Ior o
mInuLes. orm meuL InLo puLLIes und grIII. To serve, Lop eucI burger wILI suIsu.
BC:R=499 BC@<4@9
1 Lo 1. Ibs very Ieun ground Lurkey, bIson, or beeI
HeInz Reduced Sugur KeLcIup
MusLurd
CIopped IeLLuce
SIIced LomuLo
MIx LIe ruw ground meuL, onIon, und gurIIc In u bowI. Cover und murInude In reIrIgeruLor Ior o
mInuLes. orm meuL InLo puLLIes und grIII. To serve, Lop eucI burger wILI keLcIup, musLurd, IeLLuce
und LomuLo.
B=57? B45:9 5:6 !;74
1 pound exLru Ieun ground beeI, Lurkey, or bIson
1 onIon, cIopped
1 beII pepper, cIopped
1 TBSP Iemon juIce
1 TBSP musLurd, prepured
1 Lsp cIIII powder
z TBSP Bruggs IquId AmInos
DusI cuyenne pepper
1 cup LomuLo suuce (No Sugur Added)
1 cun Iow sodIum bIuck beuns, rInsed und druIned
Brown beeI wILI onIon, peppers, und gurIIc In u Iurge nonsLIck skIIIeL.
n u smuII bowI combIne Iemon juIce, musLurd, cIIII powder, IIquId umInos, und cuyenne wILI u smuII
umounL oI LomuLo suuce und wIIsk unLII LIorougIIy bIended. SLIr In remuInIng LomuLo suuce, LIen
udd Lo meuL mIxLure. Add beuns und cook Ior zo mInuLes, or unLII IIuvors ure weII bIended. Serve
over brown rIce.
B5?46 );=5G;5
ounce LIIupIu IIIeLs
Pum (oIIve oII IIuvor)
suIL
pepper
gurIIc powder
drIed mIned gurIIc
PreIeuL oven Lo qo. n gIuss bukIng dIsI, spruy Pum.
IgILIy couL LIe Lop oI IIIeLs wILI Pum, Seuson weII wILI suIL, pepper, gurIIc powder und IoLs oI drIed
mInced gurIIc. Buke Ior zo mInuLes.
BBS #A;7?4:
cup Sugar Free BBQ Sauce (ex: Waldens Farms)
HeuL GrIII. Cook cIIcken on grIII und busLe IrequenLIy wILI BBQ suuce.
05>5;;5: BC:R=499 BC@<4@9
1 Lo 1. Ibs ground Lurkey, bIson, or very Ieun beeI
1 TBSP IquId AmInos (u suIe soy suuce)
1 cun pIneuppIe sIIces (No Sugur Added, In LIeIr own juIce)
1 green beII pepper cuL InLo sLrIps
1 Iurge sweeL onIon, cuL InLo sLrIps
MIx LIe ruw meuL, onIons, gurIIc, und soy suuce In u bowI. Cover und murInude In reIrIgeruLor Ior
omInuLes. orm meuL InLo puLLIes und grIII unLII cooked LIrougI. GrIII sIIced pIneuppIe wILI LIe
meuL unLII IeuLed LIrougI und Lender. MeunwIIIe, In u Iurge nonsLIck skIIIeL, suuL onIon und beII
pepper unLII very Lender. To serve, Lop burger wILI u pIneuppIe rIng und suuLed vegeLubIes.
E@;F2=49 #CQ5:29
z cups brown rIce
q cups wuLer
1. Ibs very Ieun ground beeI, Lurkey, or bIson
z TBSP Cujun seusonIng
1 onIon, cIopped
z (1oz) cun bIuck beuns, rInsed und druIned
1 (6oz) cun cIopped bIuck oIIves, rInsed und druIned (opLIonuI)
cup red wIne vInegur
sprIgs IresI cIIunLro, cIopped (opLIonuI)
Lsp cIIpoLIe powder (opLIonuI)
PIuce rIce und wuLer In u suucepun over medIum IeuL. BrIng Lo u boII, LIen reduce IeuL Lo u Iow und
sImmer Ior ubouL q mInuLes, or unLII rIce Is Lender. WIIIe rIce Is cookIng, brown LIe meuL und onIon
In u deep nonsLIck skIIIeL. Seuson wILI Cujun seusonIng. SLIr In beuns, oIIves, vInegur, und cIIpoLIe
powder. MIx weII, cover und sImmer Ior zo mInuLes over medIum-Iow IeuL. Add LIe cIIunLro durIng
LIe IusL mInuLes oI cookIng. Serve over rIce.
85C7I 85=32:
1 LubIespoon oIIve oII
q cIoves gurIIc, mInced
1 (1q-ounce) cun Iow-sodIum dIced LomuLoes, juIce IncIuded
1 (1z-ounce) cun Iow-sodIum LomuLo suuce
1 (;-ounce) jur rousLed red peppers, druIned, rInsed und LIInIy sIIced
z drIed wIoIe red cIIIe peppers
1 Leuspoon ground cumIn
1Jz Leuspoon ground corIunder
1Jz Leuspoon suIL
1Jz Leuspoon ground bIuck pepper
1 Iurge buncI SwIss cIurd, wusIed weII und drIed, LougI cenLer sLems removed, courseIy
cIopped (ubouL 8 cups)
q (6-ounce) skInIess suImon IIIIeLs
1Jq cup cIopped cIIunLro Ieuves
PreIeuL oven Lo o degrees . HeuL oII In u Iurge suuLe pun over medIum-Iow IeuL. Add
gurIIc und cook unLII soIL und goIden, ubouL 1 mInuLe. Add dIced LomuLoes wILI juIce, LomuLo
suuce, red peppers, cIIII peppers, cumIn, corIunder und 1Jq Leuspoon eucI suIL und pepper.
BrIng Lo u boII, LIen reduce IeuL Lo medIum-Iow und sImmer Ior 1o mInuLes unLII suuce
LIIckens sIIgILIy. Remove Irom IeuL, und remove cIIIe peppers.
PIuce SwIss cIurd on LIe boLLom oI u q by 1-IncI gIuss bukIng dIsI. Seuson IIsI IIIIeLs wILI
remuInIng suIL und pepper und pIuce In on Lop oI cIurd. Cover wILI suuce und buke, covered,
unLII IIsI Is jusL cooked und cIurd Is wIILed, ubouL 1 mInuLes. Remove cover und buke un
uddILIonuI mInuLes. SprInkIe wILI cIIunLro und serve.
(45: 5:6 8G;7I )572 L45D
8 ounces q%-Ieun ground beeI
8 ounces qq%-Ieun ground Lurkey breusL
1Jz cup cIopped onIon
1 1o-ounce cun dIced LomuLoes wILI green cIIIes, preIerubIy RoLeI brund (see TIp), or 1 1Jq cups
peLILe-dIced LomuLoes
1Jz Leuspoon ground cumIn
1Jz Leuspoon ground cIIpoLIe cIIIe or 1 Leuspoon cIIII powder
1Jz Leuspoon drIed oreguno
PIuce beeI, Lurkey und onIon In u Iurge nonsLIck skIIIeL over medIum IeuL. Cook, breukIng up LIe
meuL wILI u wooden spoon, unLII cooked LIrougI, ubouL 1o mInuLes. TrunsIer Lo u coIunder Lo druIn
oII IuL. WIpe ouL LIe pun. ReLurn LIe meuL Lo LIe pun und udd LomuLoes, cumIn, ground cIIpoLIe (or
cIIII powder) und oreguno. Cook over medIum IeuL, sLIrrIng occusIonuIIy, unLII mosL oI LIe IIquId Ius
evuporuLed, Lo 6 mInuLes.
ook Ior RoLeI brund dIced LomuLoes wILI green cIIIes - orIgInuI or mIId, dependIng on your spIce
preIerence - und seL LIe IeuL IeveI wILI eILIer ground cIIpoLIe cIIIe (udds smoky IeuL) or cIIII
powder (udds rIcI cIIII LusLe wILIouL exLru spIce).
EuL uIone, on u WIoIe WIeuL TorLIIIu, or over u suIud.
1@;==46 B59;=RL5@;:5D46 #A;7?4:
1 LubIespoon oIIve oII
1 LubIespoon red wIne vInegur
1 LubIespoon cIopped busII Ieuves, pIus q sprIgs Ior gurnIsI
1 LubIespoon IIneIy cIopped red onIon
z Leuspoons kosIer suIL
1 Leuspoon wIoIe bIuck peppercorns
1 cIove gurIIc, cIopped
q boneIess, skInIess cIIcken breusL IuIves (ubouL z pounds)
WIIsk LogeLIer LIe oII, vInegur, busII, onIon, suIL, peppercorns, und gurIIc In u bowI. TrunsIer LIe
murInude Lo u guIIon-sIzed seuIubIe pIusLIc bug wILI LIe cIIcken und sIuke Lo combIne. ReIrIgeruLe
Ior uL IeusL Iours und up Lo 1z Iours.
WIen reudy Lo cook, buIId u cIurcouI IIre or preIeuL gus grIII.
Remove cIIcken Irom LIe murInude. GrIII LIe cIIcken, LurnIng once, unLII browned und jusL cooked
LIrougI, ubouL q mInuLes per sIde. TrunsIer LIe cIIcken Lo u pIuLLer und gurnIsI wILI LIe busII sprIgs.
8=2> #22?4@ 85=32:
1 smuII bug buby spInucI Ieuves
1-z Ibs suImon IIIeLs
1 Iemon, sIIced
DIII Lo LusLe
SuIL und pepper Lo LusLe
cup cIIcken broLI.
III sIow cooker wILI spInucI Ieuves. Top wILI suImon IIIeLs und sprInkIe wILI suIL, pepper, und dIII
Lo LusLe. Top wILI Iemon sIIces und pour cIIcken broLI over LIe Lop. Cover und cook on Iow Ior z
Iours. SuImon sIouId IIuke und be IuIIy cooked.
#2C:D@I #5GD5;: #A;7?4: 8=2> #22?4@ !47;G4
1 Jq pounds boneIess, skInIess cIIcken LIIgIs (Irozen Is IIne)
z Grunny SmILI uppIes, peeIed, cored, und dIced
1 onIon, peeIed und dIced
1 green beII pepper, seeded und dIced
1 LubIespoon curry powder
1 Leuspoon ground gInger
1Jz Leuspoon kosIer suIL
1Jq Leuspoon cuyenne pepper
1Jq cup ruIsIns (or z T currunLs. IIke ruIsIns.)
1 (1q.-ounce) cun dIced LomuLoes
1Jz cup cIIcken broLI
1 cup ruw Iong-gruIn busmuLI brown rIce (Lo udd IuLer)
Use u 6-quurL sIow cooker. PuL LIe cIIcken InLo LIe boLLom oI your sLonewure. Add cIopped uppIe,
onIon, und beII pepper. Add gurIIc und uII spIces. Toss In LIe ruIsIns und LIe enLIre cun oI dIced
LomuLoes. SLIr In LIe cIIcken broLI. Cover und cook on Iow Ior 6 Iours, or unLII cIIcken Is Lender, buL
sLIII InLucL. UsIng Longs, remove cIIcken cureIuIIy Irom LIe sIow cooker und pIuce In u covered dIsI Lo
keep wurm.
SLIr In ruw brown rIce. Cover und cook uguIn Ior ubouL o-qo mInuLes, or unLII rIce Is bILe-Lender.
Serve rIce on u pIuLe wILI cIIcken pIeces urrunged on Lop.
8=2> #22?4@ L5@35=564 #C@@I #A;7?4:
q boneIess, skInIess cIIcken breusL IuIves or LIIgIs
1 (18-ounce) jur orunge murmuIude (sugur-Iree)
1 1Jz Leuspoons curry powder
1Jz Leuspoon cuyenne pepper (Or Lo your spIce preIerence)
1Jq Leuspoon ground gInger
1Jq Leuspoon kosIer suIL
1Jq cup cIIcken broLI
Use u q quurL sIow cooker. PuL LIe cIIcken InLo LIe boLLom oI your sIow cooker. n u smuII bowI,
combIne LIe murmuIude wILI LIe dry spIces und cIIcken broLI. Pour LIIs on Lop oI LIe cIIcken. Cover
und cook on Iow Ior 6 Lo ; Iours, or on IIgI Ior ubouL q. I wIen IuIIy cooked LIe cIIcken Isn'L quILe us
moIsL us you'd IIke, you cun cuL IL InLo sLrIps, LIen reLurn IL Lo LIe poL Lo souk In even more oI LIe
yummy suuce. Serve over brown busmuLI rIce.
8=2> #22?4@ )C@?4I #CD=4D9 >;DA L5:<2 85=95
1 Ib oI Lurkey breusL cuLIeLs
1 cun LomuLoes und cIIIIes
z mungoes
z peucIes
1 T drIed mInced onIon
1Jq cup wuLer
CIIunLro (opLIonuI)
PeeI und cIop up LIe IruIL. n u smuII bowI, combIne LIe cun oI LomuLoes und cIIIes wILI LIe cIopped
IruIL, wuLer, und drIed onIon IIukes. (und opLIonuI cIIunLro) uy LIe pIeces oI meuL InLo LIe boLLom oI
LIe sIow cooker--sIIgILIy sLugger LIe pIeces so LIey don'L sLIck LogeLIer. Cover wILI your newIy-mude
suIsu. Cook on Iow Ior -8 Iours, or on IIgI Ior -q. I you use Lurkey, IL wIII be u bIL LougI II you cook
IL on IIgI.
P5@3 %;:45GG=4 5:6 #A;7?4: 85=56
boneIess skInIess cIIcken breusL IuIves
zo oz cun oI pIneuppIe cIunks
cup Bruggs IquId AmInos
1 Lsp red pepper IIukes
1 bug buby spInucI Ieuves
1 TBSP red onIon, IIneIy sIIced
1-z TBSP sIIvered uImonds (IIgILIy browned In oven)
PIuce cIIcken In sIow cooker. DruIn pIneuppIe, reservIng juIce. Pour Bruggs, pIneuppIe cIunks, und
cup pIneuppIe juIce (Irom LIe cun) over LIe cIIcken. SprInkIe IIukes on Lop. Cover und cook on
IIgI q Iours or Iow 6-; Iours. Serve pIneuppIe und cIIcken over LIe spInucI Ieuves. Top wILI red
onIon und sIIvered uImonds II desIred.
8=2> #22?4@ !;74 5:6 #A;7?4:
GurIIc, crusIed
BIL oI IresI gInger, mInced
CeIery, dIced
SIILuke (or oLIer) musIrooms
Brown rIce
CIIcken sLock
Cooked cIIcken, sIredded
Pepper
Sesume oII
Bruggs AmInos
Green onIons, cIopped
PuL everyLIIng, excepL LIe cooked cIIcken InLo sIow-cooker. Add IngredIenLs bused on your IndIvIduuI
preIerences. Cook uL IIgI Ior ubouL q Iours, und LIen Iow Ior ubouL q-6 more Iours. BeIore servIng,
sLIr In LIe cooked, sIredded cIIcken. WIen reudy Lo serve, IudIe desIred umounL InLo u bowI, drIzzIe In
sesume oII und Bruggs, und Lop wILI green onIons.
#C@@;46 #A;7?4: >;DA %;:45GG=4
-q boneIess skInIess cIIcken breusL IuIves, dIced InLo 1 IncI cubes
1 Lsp seu suIL
JuIce oI 1 IIme
z Tbsp coconuL oII
smuII onIons, courseIy cIopped
gurIIc cIoves, mInced
z quurLer sIzed pIeces IresI gInger, peeIed und mInced
1-z TBSP curry powder Lo LusLe
Iurge LomuLoes, cIopped, pIus 1 cup LomuLo juIce or 1 1qoz cun LomuLoes pIus juIce
1 cups cunned cubed pIneuppIe pIus cup juIce
SprInkIe LIe cIIcken wILI LIe suIL und IIme juIce, seL usIde. HeuL LIe coconuL oII In Iurge skIIIeL. Add LIe
cIIcken und cook unLII brown on boLI sIdes und cooked LIrougI. Remove und seL usIde. Add LIe
onIons, gurIIc und gInger. Cook over medIum IeuL, sLIrrIng oILen, unLII LIe onIons ure LrunsIucenL,
ubouL mInuLes. Add LIe curry powder, sLIr weII, und conLInue Lo suuL LIe mIxLure Ior more
mInuLes, sLIrrIng IrequenLIy. Add LIe LomuLoes und juIce, und pIneuppIe juIce. SLIr, cover, und IeL
sImmer Ior 1 mInuLes, sLIrrIng occusIonuIIy. Uncover LIe skIIIeL und udd LIe pIneuppIe und und reLurn
LIe cIIcken Lo LIe skIIIeL. SLIr weII und cook over medIum IeuL Ior - mInuLes.
Cun be served over brown rIce.
#5@;QQ45: E;9A
z gurIIc cIoves, mInced
1 TBSP peeIed und mInced IresI gInger
cup IresI cIIunLro
z TBSP Bruggs Soy Suuce
cup IresI IIme juIce
1J cup oIIve oII
1 TBSP musLurd
z mungoes, peeIed und sIIced
z pounds wIILe IIsI (Lunu or sIurk work weII)
PIuce uII LIe murInude IngredIenLs In u zIpIoc bug or Iurge gIuss jurJTupperwure wILI u IId und sIuke
weII. PIuce LIe mungoes In u bIender or Iood processor und puree Lo u course consIsLency; some LIny
junks oI mungo sIouId remuIn. MIx LIe mungo puree wILI LIe murInude In u gIuss or cerumIc dIsI jusL
Iurge enougI Lo IoId LIe IIsI. PIuce LIe IIsI In LIe murInude und Lurn severuI LImes Lo couL. Cover LIe
IIsI wILI LIe murInude und pIuce In reIrIgeruLor Ior q mInuLes. Do noL murInuLe Ionger or LIe IIsI wIII
begin to cook I the acidic ingredients of the marinade. Remove fish from marinade and place the
murInude In u smuII suucepun. GenLIy wurm over Iow IeuL. I suuLIng LIe IIsI, udd LIe IIsI uIong wILI
LIe murInude Lo u Iurge skIIIeL und cook unLII done, ubouL 1o mInuLes. OLIerwIse, grIII IIsI (smuII,
kebub-sIzed pIeces oI IIsI cun uIso be murInuLed und grIIIedJsuuLed), or puL IIsI under broIIer. Cook
upproxImuLeIy mInuLes on eucI sIde. PIuce IIsI on pIuLes und spoon u bIL oI LIe wurmed murInude
over LIe IIsI und serve ImmedIuLeIy. Serve wILI veggIes or suIud.
B=57? B45:R L5:<2 85=95 P@5G
q wIoIe wIeuL wrups
1 1oz cun, no udded suIL bIuck beuns
TBSP cIunky suIsu (no sugur udded)
Lsp ground cumIn
1 medIum, rIpe mungo, peeIed und cubed
cup dIced red onIon
cup dIced uvocudo
1 TBSP cIopped IresI cIIunLro
1Lsp oIIve oII
1Lsp Iemon juIce
MIxed greens suIud (IeLLuce, LomuLo, cucumber, eLc)
GrIIIed CIIcken (LIIs Is u greuL wuy Lo use up IeILover grIIIed cIIcken)
n u medIum bowI, musI bIuck beuns wILI Iork unLII musIy und udd suIsu und cumIn. MIx weII. SLore
LIe beun mIxLure In un uIrLIgIL conLuIner Lo use us u sundwIcI spreud Ior LIe week.
To muke LIe suIsu, pIuce LIe mungo cubes, onIon, und uvocudo In u bowI. n u sepuruLe bowI, wIIsk
LogeLIer oIIve oII und Iemon juIce. Pour over mungo mIxLure. SLIr weII und sLore In uIr LIgIL conLuIner
us sundwIcI Lopper Ior week.
Muke medIum bowI oI mIxed greens suIud: IeLLuce, LomuLo, cucumber eLc. SLore In uIr LIgIL conLuIner
Ior LIe week.
Wrup ussembIy: Tuke LIe LorLIIIu, spreud wILI rougIIy 1J oI bIuck beun mIxLure, sprInkIe on cup
mungo suIsu, und Lop wILI u IeurLy IeIpIng oI suIud mIx und grIIIed cIIcken. RoII up und wrup wILI
IoII. Puck Ior IuncI!
T4<<;4 %57?46 8=2GGI Joes
cup musIrooms
ceIery sLIcks
q cIerry LomuLoes
green beII pepper
red beII pepper
cup bIuck oIIves
1 Ib Ieun ground beeI or Lurkey
1 cup wuLer
SuIL-Iree seusonIng
1 cup oI wuLer
q wIoIe wIeuL roIIsJbreud
CIop und puree uII veggIes In Iood processor. Brown LIe beeI (Lurkey) und druIn uny IuL. Add LIe
wuLer, seusonIng, und pureed veggIes Lo LIe meuL. BrIng Lo u boII, und LIen IeL sImmer Ior 1o mInuLes.
Serve on oI u wIoIe wIeuL Iumburger roII or 1 sIIce oI breud.
8>44D %2D5D2 (595<:5
1 onIon, cIopped
1 smuII Ieud oI gurIIc, cIopped
8 oz musIrooms, cIopped
1 Ieud broccoII, cIopped
z red beII peppers, dIced
1 puckuge IIrm LoIu
Lsp cuyenne pepper (opLIonuI)
1 Lsp drIed oreguno
1 Lsp drIed busII
1 Lsp drIed rosemury
z jurs murInuruJspugIeLLI suuce (no sugur udded)
z boxes wIoIe wIeuL Iusugnu noodIes, uncooked
16oz Irozen spInucI, LIuwed und druIned
z sweeL poLuLoes, cooked und musIed
6 romu LomuLoes, LIInIy sIIced
1 cup ruw cusIews, ground
PreIeuL oven Lo qoo. SuuLe LIe onIon und gurIIc on IIgI IeuL Ior mInuLes In u nonsLIck pun. Add LIe
musIrooms und cook unLII LIe onIons ure IImp und LIe musIrooms gIve up LIeIr IIquId. Remove LIem
Lo u Iurge bowI. Reserve LIe musIroom IIquId In u pun Lo suuL LIe oLIer veggIes. SuuLe LIe broccoII Ior
mInuLes und udd Lo LIe musIroom bowI. SuuLe LIe peppers unLII LIey jusL begIn Lo soILen. Add LIem
Lo LIe veggIe bowI. DruIn LIe LoIu by wruppIng In puper LoweIs, und pressIng. Breuk IL up dIrecLIy InLIe
LoweI und sLIr IL InLo LIe veggIe bowI. Add cuyenne und Ierbs Lo LIe veggIe bowI und sLIr. To ussembIe,
cover LIe boLLom oI u qx1 IncI cusseroIe wILI u Iuyer oI suuce. Add u Iuyer oI noodIes und cover LIe
noodIes wILI suuce. Spreud LIe veggIe mIxLure over LIe suuced noodIes. Cover wILI u Iuyer oI noodIes
und unoLIer dressIng oI suuce. Top wILI LIe spInucI. Cover LIe spInucI wILI LIe musIed sweeL
poLuLoes. Add unoLIer Iuyer oI suuce, LIe IInuI Iuyer oI noodIes, und LIe IusL LoppIng oI suuce. Cover LIe
Iusugnu wILI LIInIy sIIced LomuLoes. Cover wILI IoII und buke In oven Ior q mInuLqes. Remove IoII,
sprInkIe wILI LIe cusIews, und reLurn Lo LIe oven Ior 1 mInuLes. eL sIL 1 mInuLes beIore servIng.
Mukes 1z servIngs.
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1@;==46 )C:5 8D45?
Bruggs Soy Suuce
MInced gurIIc
ToucI oI oIIve oII
ToucI oI Iemon juIce
PIuce sLeuks In u bukIng dIsI und sprInkIe wILI desIred umounL oI soy suuce, gurIIc, oIIve oII, und Iemon
juIce. Cover und reIrIgeruLe Ior o mInuLes. GrIII Ior ubouL q mInuLes on eucI sIde (Ior u medIum-
cooked Lunu, dependIng on LIIckness)
L46;D4@@5:45: 8DCMM46 %4GG4@9
1 pound Ieun Lurkey or exLru Ieun ground beeI
z Tbsp exLru vIrgIn oIIve oII
1 Iurge onIon, mInced
1 cup prepured sIorL-gruIn brown rIce
1 cups wuLer
6 medIum red or green beII peppers
cup pIne nuLs
cup IresI mInL, mInced
cup IresI pursIey, mInced
cup IresI Iemon juIce
Lsp ground cInnumon
HeuL oIIve oII In u suucepun und suuL onIon und meuL over medIum IeuL unLII cooked LIrougI, ubouL
1o mInuLes. MeunwIIIe, brIng u Iurge poL oI wuLer Lo u boII. CuL oII LIe Lops oI LIe peppers. GenLIy
remove LIe cores und seeds Lo creuLe un empLy cuvILy. BIuncI LIe peppers In LIe boIIIng wuLer Ior
mInuLes. Remove Irom LIe wuLer und pIuce upsIde down on puper LoweIs Lo druIn. RousL LIe pIne
nuLs on u bukIng sIeeL In u preIeuLed o oven Ior ubouL mInuLes. Remove und seL usIde, IeuvIng
LIe oven on Ior LIe peppers. n u Iurge bowI mIx LogeLIer LIe browned meuL wILI LIe rIce, pIne nuLs,
Ierbs, Iemon juIce, und cInnumon, suIL, und pepper . MIx weII und udjusL LIe seusonIngs Lo LusLe.
SLuII LIe peppers wILI LIe rIce mIxLure, puL LIe Lops buck on LIe peppers, und pIuce LIem In u bukIng
dIsI jusL Iurge enougI Lo IoId LIem uprIgIL. Buke Ior z-o mInuLes, or unLII IeuLed LIrougI. Serve
ImmedIuLeIy.
$:6;5: 8G;746 #A;7?4: 5:6 (4:D;=9
z cups IenLIIs
cups cIIcken broLI
cups wuLer
1 smuII yeIIow onIon, dIced
1 cup dIced ceIery
1 Leuspoon cumIn
1Jz Leuspoon corIunder
1 Leuspoon kosIer suIL
1Jz Leuspoon drIed musLurd
1Jz Leuspoon LurmerIc
q cIoves gurIIc, cIopped
1 (q ounce) cun dIced green cIIIIes (IoL or mIId, your cIoIce)--no need Lo druIn (No Sugur Added)
1 LubIespoon drIed pursIey (or 1Jq cup IIneIy cIopped IresI)
-q Iurge cIIcken breusL IuIves
Use u q Lo quurL sIow cooker. RInse LIe IenLIIs under coId wuLer unLII IL runs cIeur. Dump InLo LIe
sIow cooker. Add broLI und wuLer. Add dIced onIon und ceIery. Add uII spIces, LIe gurIIc, und cIIIIes.
SLIr Lo combIne. uy cIIcken breusL IuIves on Lop oI LIe ussembIed Iood. Cover und cook on Iow Ior
ubouL ; Iours, or on IIgI Ior ubouL q. BeIore servIng, remove cIIcken Irom LIe sIow cooker, cIop IL
up, und sLIr buck In. Serve over busmuLI rIce II desIred.
#A;7?4: 5:6 "<<G=5:D
CIIcken LenderIoIns
z EggpIunLs, peeIed und sIIced
z Jurs murInuruJspugIeLLI suuce (No Sugur Added)
Cupers (opLIonuI)
PreIeuL oven Lo o . Spreud some oI LIe LomuLo suuce In boLLom oI bukIng dIsI. Add eggpIunL.
uyer more suuce. Add Iuyer oI cIIcken. Add Iuyer oI suuce. Add Iuyer oI eggpIunLs. Top oI wILI Iuyer
oI suuce. SprInkIe cupers on Lop. Buke uncovered Ior o-qo mInuLes or unLII cIIcken Is done
Cun be euLen over brown rIce.
#A;7?4: 5:6 .O27562 85=56
z TBSP oIIve oII
1 TBSP Iemon juIce
Lsp drIed LIyme Ieuves
Lsp musLurd
PIncI oI gurIIc powder
oI u rIpe uvocudo
z cups cIopped cIIcken (you cun use cunned, Iow sodIum wIILe meuL cIIcken)
1 sLuIk ceIery, cIopped
CombIne LIe IIrsL IngredIenLs In u suIud bowI und wIIsk LogeLIer wILI u Iork unLII emuIsIIIed. SIIce
uvocudo InLo smuII cIunks und genLIy sLIr InLo dressIng Lo couL. SLIr In cIIcken und ceIery InLo uvocudo
mIxLure und serve. Enjoy on 1 sIIce oI WIoIe WIeuL Breud, In u WIoIe WIeuL TorLIIIu, or over u bed oI
suIud greens.
B5?46 );=5G;5 >;DA -;== 85C74
q IIIIeLs oI LIIupIu
SuIL und pepper Lo LusLe
1 TBSP Cujun seusonIng (or Lo LusLe)
1 Iemon, LIInIy sIIced
cup OIIve OII MuyonnuIse
1 dusI gurIIc powder
1 Lsp Iemon juIce
1 T IresI dIII weed (or 1 Lsp drIed)
PreIeuL over Lo o degrees. IgILIy greuse u qx1 IncI bukIng dIsI. Arrunge LIIupIu on LIe bukIng
dIsI und sprInkIe evenIy wILI suIL, pepper, und Cujun seusonIng. Top eucI IIIIeL wILI z- sIIces oI
Iemon. Buke, uncovered, Ior 1-zo mInuLes or unLII LIe IIsI IIukes eusIIy wILI u Iork.
MeunwIIIe mIx LIe muyonnuIse, gurIIc powder, Iemon juIce, und dIII In u smuII bowI. Serve
upproxImuLeIy 1 TBSP wILI eucI IIIIeL Ior dIppIng. Aspurugus puIrs nIceIy wILI LIIs meuI.
8DCMM46 !46 %4GG4@9
z Iurge red beII peppers, IuIved IengLIwIse wILI seeds und pILI removed
1. cups cIopped LomuLoes (- Romu LomuLoes)
cup IresI bruscIeLLu suuce or murInuruJspugIeLLI suuce (No Sugur Added)
Ground Lurkey
PreIeuL oven Lo o. PIuce pepper IuIves on bukIng dIsI. MIx LomuLoes, suuce und ground Lurkey In
bowI. SLuII mIxLure InsIde pepper IuIves. PIuce In oven und buke uncovered Ior o- mInuLes.
VurIuLIon: Add pIne nuLs (or udd cooked brown rIce on reIueI duyJcIeunse)
"59I )2MC U'@ #A;7?4:V 8D;@ E@I
brIck OrgunIc ToIu (reguIur), cuL InLo -IncI cubes
1 Tbsp exLru vIrgIn oIIve oII
1 Lsp LousLed sesume oII
1o drops IoL & spIcy cIIII oII
q cups sLIr Iry veggIes (I.e. nupu cubbuge, broccoII IIoreLs, wIILe cubbuge, undJor bok cIoy)
Bruggs soy suuce
HeuL u wok or wIde suucepun on IIgI und udd uII oIIs. Add LoIu und sLIr-Iry Ior z mInuLes. Reduec IeuL
Lo medIum-IIgI, udd veggIes und soy suuce, und conLInue Lo sLIr-Iry Ior un uddILIonuI mInuLes or unLII
broccoII Is brIgIL green.
VurIuLIon: Use cIIcken InsLeud oI LoIu und murInuLe In soy suuce Ior u Iew mInuLes.
.=32:6 BCDD4@ #A;=;
z TBSP coconuL oII
1 onIon, cIopped
z sLuIks oI ceIery, cIopped
q oz sIIced musIroom
GurIIc powder Lo LusLe
1J Ib Ieun beeI or ground Lurkey
1 z8oz cun dIced LomuLoes
z TBSP uImond buLLer
Cuyenne pepper Lo LusLe
n Iurge poL over IIgI IeuL, suuL cIopped veggIes In coconuL oII und gurIIc powder unLII done. Add beeI
or Lurkey, sLIrrIng consLunLIy unLII meuL Is cooked LIrougI. Add In cunned LomuLoes, cuyenne pepper,
und uImond buLLer. Turn IeuL Lo Iow, und uIIow LIe cIIII Lo sImmer Ior ubouL 1o mIns. Remove Irom
IeuL. TIe cIIII wIII LIIcken LIe Ionger IL cooIs.
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!"#$ %" #'(("#)$ '*
SIde DIsIes
8=2> #22?4@ 8>44D %2D5D2 #A;=;
:'6'8/)6 ;1+& 51+5(8+/>?@3.2+-$8+/35+&<
sweeL poLuLoes, peeIed und In z-IncI cIunks
1 yeIIow onIon, dIced
z gurIIc cIoves, mInced
1 (1-ounce) cun red kIdney beuns, druIned und rInsed (or zJ cup drIed beuns, souked overnIgIL und
boIIed brIskIy Ior 1o mInuLes)
1 red beII pepper, seeded und cIopped
1 (1q.-ounce) cun LomuLoes (wIuLever's on suIe, mIne Iud oreguno und rousLed gurIIc)
1 LubIespoon cIIII powder
1 Leuspoon smoked puprIku
1 Leuspoon cIIpoLIe cIIII powder
1Jz Leuspoon kosIer suIL
1 cup wuLer
1Jz cup IresIIy squeezed juIce Irom un orunge (or wuLer II you do noL Iuve un orunge)
Use u -6 quurL sIow cooker. PeeI und cIunk LIe sweeL poLuLo und udd Lo LIe poL. Add dIced onIon.
oIIow wILI LIe red beII pepper, cun oI LomuLoes, LIe beuns, gurIIc, und seusonIngs. Pour In juIce
Irom orunge or wuLer. Cover und cook on Iow Ior 6-8 Iours, or unLII LIe onIon Is LrunsIucenL und LIe
sweeL poLuLo Is Iork-Lender (II you wunL LIe sweeL poLuLo Lo dIsuppeur wIen sLIrred, cook Ionger).
8G;:57A -4O;=46 "<<9
1z Iurd-boIIed eggs
cup OIIve OII muyonnuIse
z LubIespoons vInegur
Leuspoon pepper
Leuspoon suIL
cup Irozen cIopped spInucI, cook In mIcrowuve IoIIowIng puckuge InsLrucLIons und squeeze dry
SIIce LIe eggs In IuII IengLIwIse; remove yoIks und seL wIILes usIde. n u smuII bowI, musI yoIks wILI
u Iork. GruduuIIy sLIr In LIe muyonnuIse, vInegur, pepper und suIL. Add spInucI und mIx weII. Spoon
InLo LIe egg wIILes.
!5D5D2C;==4
z small to medium zucchinis, 1 inch dice
z smuII Lo medIum yeIIow squusI, 1 IncI dIce
1 medIum onIon, 1 IncI dIce
1 (1 oz) cun DIced OR SLewed TomuLoes (No Added Sugur!!)
Seu suIL und pepper Lo LusLe
1 IundIuI oI IresI IIuL IeuI pursIey, cIopped
HeuL u skIIIeL over medIum IIgI IeuL und IIgILIy spruy wILI no IuLJno cuIorIe cookIng oII. Add gurIIc,
zuccIInI, squusI, und onIons. Toss vIgorousIy Ior -8 mInuLes, or unLII vegeLubIes ure Lender. Add
LomuLoes, suIL, pepper, und pursIey. Reduce IeuL und sImmer Ior 6 8 mInuLes or unLII LIIckened.
!259D46 T4<4D5Q=49
z cups zuccIInI (1 IncI dIce)
z cups yeIIow squusI (1 IncI dIce)
z medIum VIduIIuJsweeL onIons (rougIIy cIopped)
1 cup cIerry or Romu LomuLoes (sIIced)
z Lsp coconuL oII
Seu suIL und pepper (Lo LusLe)
PIuce zuccIInI, squusI, und onIon In u Iurge ZIpIoc bug. Add meILed coconuL oII und sIuke Lo couL
vegeLubIes. PIuce vegeLubIes on u Iurge jeIIy roII pun LIuL Ius been IIgILIy greused wILI no IuLJ no cuIorIe
cookIng spruy. SprInkIe very IIgILIy wILI seu suIL und pepper Lo LusLe. Buke uL qo degrees Ior 1o-1
mInuLes wuLcIIng cureIuIIy und sLIrrIng occusIonuIIy Lo prevenL burnIng. Add LomuLoes und cook Ior
more mInuLes or unLII LomuLoes ure sLurLIng Lo wIIL und ure IeuLed LIrougI. Serve ImmedIuLeIy.
You cun experImenLJudd uII kInds oI oLIer vegeLubIes Lo LIIs sucI us uspurugus, curroLs, eLc.
)4JRL4J !;74
1 cup dry brown rIce (noL LIe IusL cookIng kInd)
z cups wuLer or Iow sodIum cIIcken broLI
1 cup suIsu (No Sugur Added)
n u Iurge suuce pun suuL rIce und gurIIc unLII IIgILIy browned. SLIr In wuLerJbroLI und suIsu. BrIng Lo
u boII, reduce IeuL. Cover und sImmer Ior upproxImuLeIy o mInuLes or unLII rIce Is Lender und IIquId Is
ubsorbed.
8G5:;9A !;74
1 cup cIIcken broLI
1 cup LomuLo suuce
z onIons, dIced
1 cup uncooked brown rIce
z LomuLoes, dIced
z green beII peppers, dIced
1Jz Leuspoon cIIII powder
1 (1o ounce) cun sIIced bIuck oIIves, rInsed und druIned (opLIonuI)
Spruy u Iurge nonsLIck pun wILI no IuLJno cuIorIe cookIng spruy. HeuL und suuL onIon und beII pepper
unLII Lender. Add uncooked rIce Lo und suuL unLII IIgILIy browned. SLIr In cIIcken broLI, LomuLo
suuce, cIIII powder, LomuLoes, suIL und pepper Lo LusLe, und bIuck oIIves (opLIonuI). BrIng Lo u boII.
Cover, reduce IeuL und sImmer Ior o- mInuLes (or wIuLever LIme LIe puckuge oI brown rIce
suggesLs) unLII rIce Is Lender und IIquId Is ubsorbed.
%;:45GG=4 B@2>: !;74
1 large can pineapple tidbits (No Sugar Added, in its own juice)
1 cup uncooked brown rIce
1 red beII pepper, cIopped (opLIonuI)
SLruIn pIneuppIe juIce InLo u Iurge meusurIng cup. Add wuLer Lo LIe juIce Lo equuI zJ1q cups oI IIquId.
n u Iurge poL IIgILIy suuL beII pepper Ior z- mInuLes. Add rIce , pIneuppIe LIdbILs, und LIen
pIneuppIe juIceJwuLer mIxLure. Seuson wILI suIL und pepper Lo LusLe. BrIng Lo u boII over IIgI IeuL.
Cover, reduce IeuL und sImmer Ior o mInuLes or unLII rIce Is Lender und IIquId Is ubsorbed.
8>44D %2D5D2 E@;49
q sweeL poLuLoes, cuL InLo Iurge rencI IrIes
1 TBSP wuLer
z Lsp LuIIun seusonIng
Lsp Iemon pepper seusonIng
1 pIncI suIL und pepper Lo LusLe
z Lsp coconuL oII
PreIeuL oven Lo qoo degrees. PIuce cuL sweeL poLuLoes InLo u mIcrowuve-suIe dIsI wILI wuLer. Cook
In mIcrowuve Ior mInuLes on IuII power. DruIn oII IIquId und Loss wILI LuIIun seusonIng, Iemon
pepper, suIL, pepper, und coconuL oII. Arrunge IrIes In u sIngIe Iuyer on u bukIng sIeeL. Buke Ior o
mInuLes, LurnIng once, or unLII IrIes ure crIspy on LIe ouLsIde.
85O2@I #2C972C9
1 cup 1oo% wIoIe wIeuL couscous
1 cups boIIIng wuLer
1 cIove gurIIc, mInced
1Jq cup dIced red beII pepper
q green onIons, sIIced
1 cup cIerry LomuLoes
1 cup IresI busII Ieuves
1 pIncI suIL
1 pIncI ground bIuck pepper
1 dusI buIsumIc vInegur
PreIeuL oven Lo o degrees. SLIr couscous InLo boIIIng wuLer und reLurn wuLer Lo u boII. Cover und
remove poL Irom IeuL. eL sLund mInuLes, LIen IIuII wILI u Iork. WIIIe couscous Is cookIng, IeuL u
Iurge nonsLIck skIIIeL und spruy wILI cookIng spruy. SuuL onIons, peppers, und gurIIc over medIum
IeuL Ior mInuLes. SLIr In LomuLoes, busII, cooked couscous, suIL und pepper. MIx LogeLIer und
LrunsIer Lo u 1. quurL cusseroIe dIsI. SpIusI some buIsumIc vInegur on Lop. Buke In u preIeuLed o
degree oven Ior zo mInuLes.
8>44D 5:6 *CDDI L2@2775: #2C972C9
z Lo z cups Iow sodIum vegeLubIe broLI (dependIng on Iow dry you IIke your couscous)
1J cup cIopped duLes
1J cup cIopped drIed uprIcoLs (No Sugur Added)
1J cup goIden ruIsIns
z cups dry 1oo% WIoIe WIeuL couscous
1 Lo Lsp ground cInnumon (us desIred)
cup sIIvered uImonds, LousLed
Pour LIe vegeLubIe broLI InLo u Iurge suucepun, und brIng Lo u boII. Add LIe uprIcoLs, duLes und
ruIsIns. BoII Ior z Lo mInuLes. Remove Irom LIe IeuL, und sLIr In LIe couscous. Cover, und IeL sLund
Ior mInuLes. SLIr In LIe cInnumon und LousLed uImonds, und serve.
You cun subsLILuLe LIe drIed IruILs Ior wIuLever Is on suIe, jusL cIeck Lo muke cerLuIn LIere ure no
udded sugurs!
#2C972C9 >;DA -@;46 E@C;D
1 cup cIIcken broLI
1Jq cup wuLer
Seu suIL Lo LusLe
ground bIuck pepper Lo LusLe
1 cup uncooked 1oo% wIoIe wIeuL couscous
1Jq cup drIed IruIL (Reud IngredIenLs IIsL Lo cIeck Ior udded sugur! Try uny drIed IruIL sucI us sour
cIerrIes , goIden ruIsIns, drIed crunberrIes, uprIcoLs, eLc)
n u z quurL suucepun, combIne cIIcken broLI, wuLer, drIed IruIL, suIL und pepper. Cook over IIgI
IeuL unLII boIIIng. SLIr In couscous, cover, und remove Irom IeuL. eL sLund mInuLes. IuII wILI u
Iork, und serve ImmedIuLeIy.
!259D46 .9G5@5<C9 >;DA %;:4 *CD9
z LubIespoons pIne nuLs
1 1Jz pounds uspurugus
1 Iurge sIuIIoL, LIInIy sIIced
z Leuspoons exLru-vIrgIn oIIve oII
1Jq Leuspoon suIL, dIvIded
resIIy ground pepper Lo LusLe
1Jq cup buIsumIc vInegur
PreIeuL oven Lo o . Spreud pIne nuLs In u smuII bukIng pun und LousL In LIe oven unLII goIden
und IrugrunL, ; Lo 1o mInuLes. TrunsIer Lo u smuII bowI Lo cooI.
ncreuse oven LemperuLure Lo qo . Snup oII LIe LougI ends oI uspurugus. Toss LIe uspurugus wILI
sIuIIoL, oII, 1J8 Leuspoon suIL und pepper. Spreud In u sIngIe Iuyer on u Iurge bukIng sIeeL wILI sIdes.
RousL, LurnIng LwIce, unLII LIe uspurugus Is Lender und browned, 1o Lo 1 mInuLes.
MeunwIIIe, brIng vInegur und LIe remuInIng 1J8 Leuspoon suIL Lo u sImmer In u smuII skIIIeL over
medIum-IIgI IeuL. Reduce IeuL Lo medIum-Iow und sImmer, swIrIIng LIe pun occusIonuIIy, unLII
sIIgILIy syrupy und reduced Lo 1 LubIespoon, ubouL mInuLes. To serve, Loss LIe uspurugus wILI LIe
reduced vInegur und sprInkIe wILI LIe pIne nuLs.
SC;7? %59D5RT4<<;4 L46=4I
WuLer
1 sLuIk broccoII, IIoreLs und sLems
1 zuccIInI
8oz wIoIe wIeuL pusLu or udon noodIes
1 cup cooked cIIck-peus
1 TBSP exLru vIrgIn oIIve oII
1 medIum LomuLo, dIced
resIIy ground pepper
BrIng u Iurge poL oI wuLer Lo u boII. WIIIe wuLer Is comIng Lo u boII prepure veggIes. CuL broccoII (InLo
IIoreLs und sLems InLo LIIn muLcIsLIcks). CuL zuccIInI InLo sImIIurIy sIzed muLcIsLIcks. SeL usIde.
WIen wuLer Ius come Lo u roIIIng boII, udd pusLu und cook uccordIng Lo puckuge dIrecLIons or unLII uI
denLe. Add LIe broccoII, zuccIInI und cIIckpeus. Cook Ior 1 mInuLe. DruIn pusLu und veggIes In u
coIunder. PIuce In u Iurge bowI und Loss wILI LIe oIIve oII und LomuLoes. Add pepper Lo LusLe.
Serve wILI GrIIIed CIIcken.
B5@=4I >;DA W5=535D5 '=;O49 5:6 )235D249
cups wuLer
z cups peurI burIey
1. Lsp seu suIL
cup IresIIy squeezed Iemon juIce
exLru vIrgIn oIIve oII
1 TBSP drIed oreguno
1 pound LomuLoes, seeded und cuL InLo -IncI pIeces
cup kuIumuLu oIIves, pILLed und quurLered
cup IIneIy dIced red onIon
zJ cups IIneIy cIopped IresI LuIIun pursIey
zJ cup IIneIy cIopped green onIons (wIILe und green purLs)
TBSP cIopped IresI dIII
CombIne LIe wuLer, burIey, und suIL In u Iurge suucepun. Cover und brIng Lo u boII over IIgI IeuL.
Decreuse LIe IeuL Lo medIum-Iow und sImmer ubouL qo mIns, unLII Lender. TrunsIer Lo u Iurge bowI. I
youre serving this dish as a cold salad, refrigerate the barley while preparing the remaining
IngredIenLs.
WIIsk LIe Iemon juIce, oIIve oII, und oreguno In u bowI Lo bIend. Pour LIe vInuIgreLLe over LIe burIey
und Loss Lo couL. Add LIe LomuLoes, oIIves, red onIon, pursIey, green onIons, und dIII und Loss uguIn Lo
combIne. Seuson Lo LusLe wILI suIL und pepper und serve coId or uL room LemperuLure.
TIe suIud wIII keep Ior z duys, covered und reIrIgeruLed. Toss uguIn beIore servIng.
%45:CD *226=4 85=56
8oz wIoIe wIeuL spugIeLLI
1 TBSP oIIve oII
1 Iurge sLuIk ceIery, peeIed und IIneIy cIopped
scuIIIons (wIILe und green purLs), cIopped on un ungIe
or LIe dressIng:
1 TBSP oIIve oII
1 gurIIc cIove
cup creumy peunuL buLLer (no sugur udded)
1TBSP sLevIu (opLIonuI)
JuIce oI 1 IIme
cup wuLer
BrIng u Iurge poL oI wuLer Lo u boII. SuIL LIe wuLer und udd LIe noodIes. Cook uccordIng Lo puckuge
dIrecLIons, buL druIn 1-2 minutes shy of suggested cooking time to achieve al dente texture. Drain
noodIes weII und rInse LIorougIIy wILI coId wuLer.
WIIIe noodIes cook, IeuL 1TBSP oIIve oII In u skIIIeL over medIum-Iow. Add ceIery und cook z mInuLes.
Add scuIIIons und cook 1-z mInuLes. Remove Irom IeuL und LrunsIer Lo u mIxIng bowI. Add LIe cooked
noodIes.
Muke LIe dressIng: CombIne uII dressIng IngredIenLs In u bIender. BIend unLII creumy und very smooLI.
Pour dressIng over noodIes und veggIes. Toss Lo couL. CIIII suIud In IrIdge Ior uL IeusL 1 Iour beIore
servIng. JusL beIore servIng, Loss LIe suIud LIorougIIy.
T4<<;4 SC;:25 85=56
1TBSP oIIve oII
cIoves gurIIc, crusIed
1 cup dry quInou
z cups wuLer (or vegeLubIe broLI)
1 TSPS cIIcken seusonIng (suIL Iree or Iow sodIum)
1 red onIon
1 red beII pepper
1 cucumber
z Romu LomuLoes
DressIng:
JuIce oI 1 IIme
TBSP oIIve oII
Lsp ground cumIn
1TBSP cIopped IresI cIIunLro
1TBSP cIopped IresI pursIey
1Lsp suIL
Add LIe 1 TBSP oI oIIve oII, gurIIc und drIed quInou Lo u non sLIck skIIIeL. AIIow Lo brown on medIum-
IIgI IeuL Ior ubouL z- mInuLes. Add wuLer und cIIcken seusonIng und Lurn Lo IIgI. Once IL boIIs, Lurn
heat down and cover. Allow to cook about 15 minutes. Once the quinoa is cooked (but still a bit al
dente), remove from heat and allow to cool.
MeunwIIIe, cIop up LIe veggIes und seL usIde. TIe veggIes ure good wIen cuL smIIe (sIze oI u kerneI oI
corn). MIx up LIe dressIng und seL usIde. Once quInou Is cooI, Loss uII LogeLIer und serve.
+, -./ #0.(("*1"
!"#$ %" #'(("#)$ '*
MIsceIIuneous
15@=;7 -@499;:<
z Ieuds gurIIc
1Jz cups reduced-sodIum cIIcken broLI
1Jq cup wIne or cIder vInegur
z LubIespoons exLru-vIrgIn oIIve oII
z Leuspoons DIjon musLurd
SuIL & IresIIy ground pepper Lo LusLe
PreIeuL oven Lo qoo. PuII oII excess pupery ouLsIde skIn Irom gurIIc wILIouL sepuruLIng LIe cIoves.
SIIce 1Jz IncI oII LIe Lop oI eucI Ieud. Wrup IndIvIduuIIy In uIumInum IoII. RousL Ior qo mInuLes, or
unLII LIe gurIIc Is very soIL. Unwrup LIe gurIIc und cooI sIIgILIy. SepuruLe LIe cIoves und peeI.
CombIne gurIIc cIoves, broLI, vInegur, oII und musLurd In u Iood processor or bIender; bIend unLII
smooLI. Seuson wILI suIL und pepper.
)2MC 92C@ 7@453
1z oz IIrm sIIken LoIu
z TBSP umebosII vInegur (or wIuLever vInegur you Iuve on Iund)
1 TBSP oIIve oII
1 Lsp dry musLurd
Lsp mInced gurIIc
1sp drIed dIII
BIend LIe LoIu, vInegur, oIIve oII, musLurd und gurIIc In u Iood processor unLII smooLI. TrunsIer LIe
sour creum Lo u conLuIner und sLIr In LIe dIII. Cover und reIrIgeruLe uL IeusL z Irs und up Lo z duys.
8D@5>Q4@@I X4==2
q. cups uppIe juIce (uII-nuLuruI, no sugur udded, 1oo% IruIL juIce)
1 TBSP urrowrooL
cup ugur IIukes
1J8 Lsp vunIIIu exLrucL
cups IresI sLruwberrIes (ubouL 1zoz), quurLered
SLIr cup oI LIe juIce und LIe urrowrooL In u smuII bowI Lo bIend; seL usIde. CombIne LIe ugur und
suIL wILI LIe remuInIng q cups juIce In u Ieuvy suucepun und brIng Lo u sImmer over IIgI IeuL.
Decreuse LIe IeuL Lo medIum-Iow, cover und sImmer, sLIrrIng IrequenLIy, Ior 1 mInuLes, or unLII LIe
ugur dIssoIves. WIIsk In LIe urrowrooL mIxLure. Cover und sImmer, sLIrrIng occusIonuIIy, over
medIum-IIgI IeuL Ior mInuLes. SLIr In LIe vunIIIu. TrunsIer LIe jeIIo Lo u Iurge bowI und uIIow Lo cooI
uL room LemperuLure. WIen jusL begInnIng Lo seL, genLIy sLIr In LIe sLruwberrIes. Spoon LIe jeIIo InLo
desserL bowIs, cover, und reIrIgeruLe Ior q Iours, or unLII seL. TIe jeIIo wIII keep Ior z duys, covered
und reIrIgeruLed.
VARATON: Try subsLILuLIng bIueberrIes or ruspberrIes Ior LIe sLruwberrIes. You cun uIso deepen LIe
berry IIuvor by usIng un uII-nuLuruI uppIe-berry juIce.
SIoppIng Resources
W4D7ACG- HeInz Reduced Sugur
L5I2::5;94- OIIve OII MuyonnuIse onIy, KruIL mukes one
B@5<<9 (;YC;6 .3;:29R LusLes jusL IIke Soy Suuce und cun be purcIused uL IeuILI Iood
supermurkeLs or onIIne
BBS 85C74R AImosL uII BBQ suuces conLuIn sugur us un IngredIenL. ook Ior one LIuL udverLIses
Sugar Free on the front label and then check the ingredients list on the back of the bottle to verify
there are no sugars. Waldens Farm makes a Sugar Free BBQ Sauce
P2@749D4@9A;@4 85C74R Robbies Worcestershire Sauce is sugar free and can be found at health
Iood supermurkeLs or ordered onIIne.

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The 24-Day Challenge

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