Professional Documents
Culture Documents
The Recipes
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The Body Sculptress’
Healthy Meal Menu
Just plan to cook and enjoy one meal per category each day! It’s that easy.
Breakfast Snack Lunch Snack Dinner Treat
• Pineapple • Refreshing Melon • Chardonnay – • Chinese Chicken • Sage-Baked • 'Nilla Wafers
Pancakes & Strawberry Mushroom Salad Onions and and Yogurt
No Flour! Salad Risotto w/Baby Corn Mustard-Crusted • Oreo Mousse'
• Mediterranean • Hearts of Palm • Southeast Asian Cobs Beef Tenderloin • Peanut
Greek Scramble Spinach Dip Beef Salad • Zesty Feta Stuffed • Light Lemon Butter Roll-Up
• Cool Strawberry • Crunchy and • Age-Defying Creamy Cucumbers Chicken and
Cheese Pot Sweet Dry Roasted Chicken Orzo Salad • Chef's Choice -- Vegetables
Trail Mix w/Summer Health Bar • Potassium-
Vegetables Loaded Spicy
Peanut Soup
• Carrot Cake • Carrot, Apple, • Tuscan Chicken • Tomato, Mango • Spicy Peanut • Super Light Low-
Pancakes and Ginger Salad and Ginger Noodles Fat Chocolate
No Flour! Soup w/Artichokes Gazpacho • Old Fashioned Cheesecake
• Mediterranean • Feta and • Vegetable • Chef's Choice -- Spaghetti and • Chilled Tossed
Vegetable- Couscous Lasagna Health Bar Meatballs Summer Fruit
Cheese Pie Stuffed Peaches • Warm Quinoa • Spinach and • Lemon-Mint • Rich
• Cool • Plantars Salad with Arugula Stuffed Bulgur Risotto With Chocolate
Berry Roasted Shrimp and Mushrooms Garlic Shrimp Cake
Parfait Cashews Asparagus
• Banana • Minty and Spicy • Summer BBQ • Indian Spicy • Mushroom and • Fresh
Pancakes Melon Salad Chicken Pizza Chicken Salad Swiss Chard Strawberries and
No Flour! • Beta-Carotene • Lively Broccoli, • Chef's Choice -- Quesadillas Balsamic Vinegar
• Golden Pumpkin and Lutein Packed Black Bean Health Bar • Chicken and • Hershey's Almond
and Baby Spinach & Bulgur Salad • Party-Style Eggplant Chocolate Kisses
Carrot Frittata and Raspberry • Mediterranean Loaded Casserole • Sweet and
• Frozen Chocolate Salad Chicken and Cherry • Zesty Tilapia Creamy Nonfat
Oatmeal Bars • Plantars Cool Cucumbers Jell-O Veracruz Yogurt and Fruit
Roasted Parfait
Peanuts
• Key Lime • Summer Fruits • Crisp Rainbow • Tasty Tabouleh- • Roasted Pork • Ricotta Summer
Pancakes Chilled Spinach Penne' Pasta Stuffed Pita Tenderloin Fruit Cup
No Flour! Salad • Michael's Mom's • Chef's Choice - Medallions with • Fancy Pineapple
• Sassy • Light Low Fat Italian Wedding Health Bar Steamed Broccoli Lime Jell-o
Southwest Cottage Cheese and Soup • Shrimp Salad with and Cranberry • Coffee Lovers
Skillet Cling Peaches • Low-Fat Orange-Chive Sauce Espresso Custard
• Summer Fruited • Chocolate No-Noodle Dressing • Hominy and Black
Light Oatmeal Covered Almonds Turkey Stroganoff Bean Salad with
Avocado and
Roasted Chiles
• Italian Chicken
Cacciatore
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Week 1’s Recipes
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Pineapple Pancakes
per serving…
Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl
with a wire whisk. Poke the whisk into the mix to break up the protein
clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a
non-stick spray and pour the batter in.
Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on
the top, lift one edge and spray non-stick spray underneath, then flip
carefully as the pancake is large and heavy and will break in ½ if you’re not
careful. Turn the skillet off after flipping as it takes minimal time and
temperature to finish cooking.
Nutritional info;
255 calories, 24g protein, 22g carbs, 8g fat
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Mediterranean Greek Scramble
4 servings
Break the eggs, combine with the egg substitute and beat with a whisk until
smooth. Stir in the herbs and scallion and black pepper.
Place a skillet over medium heat. After several minutes, ad the olive oil, wait
until about 10 minutes then swirl the pan to coat it. Turn the heat up to
medium-high, add the spinach, and sauté for 2 to 3 minutes, or until the
spinach has wilted and turns a deep green.
Pour the eggs into the pan, scrambling them slowly. As the eggs begin to
set, push the curds from the bottom to one side, allowing the uncooked egg
to flow into the pan. The spinach will blend into the eggs.
When the eggs are mostly set, sprinkle in the crumbled feta. Continue
scrambling slowly, allowing the cheese to melt into the eggs. After about a
minute, stir in the tomatoes.
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Strawberry Cheese Pot
2 servings
Mix together the 1st 4 ingredients and portion into 2 cup containers.
Wash the strawberries under cold running water. Chop. Place the
strawberries in a blender or food processor with the orange juice and
Splenda and process until smooth.
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Melon & Strawberry Salad
4 servings
Cut the melon lengthwise into quarters. Scoop out the seeds and cut through
the flesh down to the skin at 1 inch intervals. Cut the melon close to the skin
and detach the flesh.
Place the chunks of melon on the beds of lettuce with the strawberries and
cucumber slices.
To make the dressing, put the yogurt, cucumber, mint leaves, lemon rind,
and Splenda into a blender or food processor. Blend together for about 15
seconds until smooth. Alternatively, chop the cumber and mint finely, crush
the ice cubes, and combine with the other ingredients.
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Hearts of Palm Spinach Dip
22 servings
To prepare dip, combine mozzarella, ¼ cup Asiago cheese, sour cream, and
remaining ingredients, stirring until well blended. Spoon mixture into a 1 ½-
quart baking dish coated with cooking spray. Sprinkle with remaining ¼
cup Asiago. Bake at 350 for 40 minutes or until bubbly and lightly
browned. Serve with chips.
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Trail Mix
Serves 1
Nutritional info;
Calories 150
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Chardonnay Mushroom Risotto
8 servings
In a medium saucepan, combine broth and water; heat and keep warm.
In a separate saucepan, steam the squash cubes in a steamer basket set over
boiling water for 10-15 minutes or until tender. Set aside.
In a large Dutch oven, heat 3t olive oil over medium heat. Add onion,
garlic, sage, and rosemary; sauté for 2 minutes. Add rice and stir thoroughly
to coat. Add wine and stir until it absorbs, about 2 minutes. Add ½ cup
broth mixture and stir, allowing the broth to absorb, about 2 minutes.
Repeat, adding ½ cup broth at a time, stirring nearly constantly, allowing
each addition to absorb before adding another (about 20 minutes total).
After the last addition of broth, slowly stir in the squash and mushrooms.
Add Parmesan cheese, salt, pepper and stir.
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Southeast Asian Beef Salad
4 servings
In a small bowl or cup, blend the soy sauce, honey, vinegar, sherry, sesame
oil, chili pepper and garlic.
Place beef in a medium bowl, add blended cornstarch, soy sauce and water
and toss to coat well.
Heat oil over medium-high heat in a medium nonstick skillet. Add beef and
stir-fry until medium-rare, 2-3 minutes. Add scallions and stir-fry just until
slightly softened, about 30 seconds.
Arrange beef mixture on top of the veggies, drizzle dressing and serve/store.
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Chicken Orzo Salad with Spring Vegetables
7 servings
Place the lemon juice and water in a pan and heat on medium heat until just
below a simmer.
Cook the orzo in rapidly boiling water until al dente. Strain under running
cold water then set aside.
Combine the cooked chicken, cooked orzo, sliced zucchini, sliced grape
tomatoes, baby spinach, julienned roasted red peppers and chopped olives in
a large bowl and mix thoroughly.
Add the olive oil, lemon juice, ½ t salt and ¼ t pepper to the salad and mix
well.
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Chinese Chicken Salad
4 servings
Marinate the chicken breasts with the soy sauce, sesame o8il, and sesame
seeds for 20 minutes. Then remove from the marinade and cut into thin
slices.
Heat the oil in a wok and add the chicken. Cook for 4-5 minutes until
cooked through. Remove and set aside. Let cool.
Add the bean sprouts, sliced bell pepper, carrot batons, and baby corn cobs
to the wok and stir-fry over medium heat for 2-3 minutes. Remove, set
aside, and cool.
Combine the rice wine vinegar, light soy sauce and chili oil.
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Feta Stuffed Cucumbers
4 servings
Cut the chilled, peeled cucumbers in half lengthwise. Scoop out the seeds
and centers.
Mash the feta with the mayonnaise, Worcestershire mint, spinach, dill,
Splenda, salt and pepper until well combined.
Stuff the cucumbers and cheese mixture. Sprinkle with parsley and
refrigerate to set.
Store in baggies.
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Beef Tenderloin and Baked Onions
8 servings
Arrange the onions, cut sides up in a single layer in a shallow 4-quart baking dish
coated with cooking spray. Brush tops of onions with oil, sprinkle with pepper
and salt. Bake for 40 minutes.
Add broth and soy sauce and bake 1 hour, baste every 15 minutes.
Sprinkle sage and cheese evenly over the onions. Bake an additional 5 minutes or
until the cheese melts.
Combine the mustard and horseradish; spread evenly over tenderloin. Pat
breadcrumbs into mustard mixture. Wrap tenderloin in plastic wrap; refrigerate to
24 hours.
Remove and discard the plastic wrap from tenderloin. Place tenderloin on a
broiler pan coated with cooking spray. Bake for 25 minutes or until 145 degrees
(medium-rare). Place tenderloin on a cutting board, cover and let stand 10
minutes, then slice into 3-oz servings.
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Lemon-Chicken Salad with Feta Cheese
4 servings
Preheat the broiler. Rub chicken with oregano, paprika and ¼ t salt. Broil
6” from heat for 4 minutes per side. Transfer to a cutting board and when
cool enough to handle, slice on diagonal into ¾” strips.
In a large bowl, whisk together the remaining ¼ t salt, lemon zest, lemon
juice and oil. Add the chicken, cucumber, tomatoes, celery and mint, and
toss to combine.
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Spicy Peanut Soup
8 servings
1 T olive oil
2 medium onions, chopped in large pieces
1 green pepper, cored, seeded, chopped in large pieces
1 red pepper, cored, seeded, chopped in large pieces
2 t crushed garlic
1 can (28 oz) quartered tomatoes
10 cups chicken broth
½ t black pepper
½ t red pepper flakes
½ cup uncooked brown rice
½ cup creamy unsalted peanut butter
In a large soup pot, heat oil over medium-high, then sauté onions, bell
peppers and garlic until the onion and garlic begin to brown, about 5
minutes.
Reduce heat to medium, add tomatoes and cook, stirring from time to time,
until the cook down, 5-10 minute. Pour in tomato juice and broth and add
pepper and red pepper flakes. Bring to a boil over medium-high heat, add
rice, then reduce heat to low.
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‘Nilla Wafers and Yogurt
4 servings
Put one vanilla wafer in the bottom of a one-cup container. Layer 2T of yogurt,
2T of cool whip and a 2nd vanilla wafer.
140 calories
In a large mixing bowl, combine pudding mixes with skim milk. Whisk until the
mixture begins to thicken. Add crushed cookies. Set aside some whipped topping
for garnish, and stir the remaining topping into the pudding mixture until well
combined.
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Peanut Butter Roll-Ups
Makes 1
Roll.
Store in baggies.
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Week 2’s Recipe
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Cinnamon Orange Pancakes
per serving…
Preheat the pan to medium-low. Blend the 1st 7 ingredients in a large bowl
with a wire whisk. Poke the whisk into the mix to break up the protein
clumps. Once the mix is smooth, fold in the oranges, spray a skillet with a
non-stick spray and pour the batter in.
Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on
the top, lift one edge and spray non-stick spray underneath, then flip
carefully as the pancake is large and heavy and will break in ½ if you’re not
careful. Turn the skillet off after flipping as it takes minimal time and
temperature to finish cooking.
Nutritional info;
~250 calories
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Vegetarian Eggs Benedict
4 servings
In a food processor, combine the basil, garlic, pine nuts salt and pepper until
well combined. Add 1T oil and puree. Add the cheese and process until
blended.
Brush the tomato slices with 1T oil and roast in a preheated oven for 5
minutes, turning once.
Lightly brush the muffins with pesto and toast under a broiler. Poach the
eggs.
To assemble, put 1/2 a muffin on a plate, add a tomato slice and an egg and
drizzle with pesto.
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Baked Oatmeal
5 servings
Nutritional info;
199 calories, 7.6g fat, 7g protein, 27.4g carbs.
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Oranges & Strawberries
2 servings
3 sweet oranges
2 cups strawberries
1 lime, juiced and zested
2 T Splenda
Fresh mint springs
Using a sharp knife cut a slice off of the top and bottoms of the oranges then
remove the peel and all the pith, cutting downward and taking care to retain
the shape of the oranges. Using a small sharp knife, cut down between the
membranes of the oranges to remove the segments. Discard the membranes.
Hull the strawberries, pulling the leaves off with a pinching action. Cut into
slices along the length of the strawberries.
Put the oranges and strawberries in a bowl, then sprinkle with the lime zest,
juice and Splenda.
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Garlic and Sun-Dried Tomato Hummus
5 servings
Coat a baking sheet with cooking spray. Place the pita wedges on the pan
and coat with cooking spray. Bake at 425 degrees for 5 minutes or until
golden.
Combine water tomato, salt pepper, garlic and beans in a food processor, and
process until smooth. Serve with pita wedges.
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Roasted Almonds
Serves 1
Nutritional info;
Calories 170
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Tuna with White Beans & Minted Dressing
4 servings
In a bowl, whish together mint, yogurt, sour cream, lemon zest, lemon juice,
garlic and pepper. Stir in tuna, beans, bell pepper, carrots and onion. Arrange
tomatoes and Arugula and top with tuna salad.
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Wonderful Heart-Healthy Walnut Soup
4 servings
In a large baking pan, toss thee fennel with 1 T oil and sprinkle with the salt and pepper
to taste. Bake for 15 minutes or until tender and golden brown. When cool enough to
handle, slice into ½” strips.
Meanwhile, heat the remaining 1 T oil in a heavy medium-sized pot over medium-low
heat. Add the leek, stirring until coated with oil. Cover and cook for 5 minutes, or until
the leeks are translucent. Add ½ the cauliflower and all of the broth and bring to a boil.
Reduce the heat to low and simmer for 20 minute, or until the cauliflower is tender.
Remove the mixture to a blender or food processor. Add the fennel to the blender or food
processor. Process to puree until smooth and then return to the pot. Add the half and half
and sherry. Return to a simmer while stirring in the walnuts.
Chop and lightly steam the remaining ½ of the cauliflower and toss equally into each
individual serving bowl.
Store in 2 cup containers, adding the cheese, lemon peel and chives.
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Curried Chicken Salad with Water Chestnuts
4 servings
1 t canola oil
1 lb boneless skinless chicken breast, cut into 1-inch dice
1 cup ¼-inch diced yellow onion
1 ½ t red curry paste
6 oz plain nonfat yogurt
2T fresh lime juice
2 8oz cans water chestnuts, drained
2 inch piece fresh ginger, grated
2 cups green seedless grapes, halved
½ cup toasted pecan pieces
1 cup ¼-inch diced red pepper
Heat olive oil in a non-stick skillet. Sauté chicken for three minutes over
medium-high heat. Add onion, sauté until translucent. Stir in curry paste.
Sauté one minute over low heat.
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Peanutty Cabbage-Apple Slaw with Raisins
8 servings
Combine apple, raisins, and coleslaw. Drizzle with vinegar; toss well to
combine. Chill.
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Ginger Chicken Strips
4 servings
Bring the chicken broth to a boil in a small saucepan over medium-high heat
until it is reduced to ¼ cup. Add the juice, mustard , garlic, ginger, sage,
mustard powder, red pepper and honey. Bring to a boil, reduce the heat to
low, and simmer for 5 minutes, stirring occasionally. Remove from the heat.
Lightly pound the chicken and cut into strips. Place them in the broth/glaze.
Let marinade for 2+ hours.
Coat a grill rack with cooking spray. Preheat the grill for 10 minutes on
medium-high.
Grill the chicken for 2 minutes. Turn and grill for 1 minute longer. Brush
with the glaze. Grill for 2 minutes longer, brushing with the glaze, until
juices run clear.
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Antioxidant Rich Rainbow Lentil Salad
4 servings
Place lentils, bay leaves and garlic in a large saucepan. Add water to cover
end bring to a boil. Turn heat to medium-low, cover and simmer for 30 to 40
minutes, until lentils are tender. Drain, discarding baby leaves.
Transfer to a bowl. Add peppers, carrot, tomato, feta, olives, onion and
parsley. Toss to combine.
In a separate bowl, whisk together vinegar, oil, salt and pepper. Pour over
lentil mixture and toss.
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Pork Tenderloin with Ginger and Lemon Sauce
And Stir-Fried Snow Peas and Green Onions
4 servings
Combine 1st 3 ingredients, and rub evenly over pork. Heat a large nonstick skillet
over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook
1 ½ minutes on each side or until lightly browned. Remove pork from pan, and
set aside.
Reduce heat to medium. Add 2 T onions, ginger, and garlic to pan; cook 2
minutes or until fragrant, stirring constantly. Combine sherry and next 5
ingredients (through soy sauce ) in a small bowl. Add sherry mixture to pan bring
to a boil, scraping pan to loosen browned bits. Add pork to pan; cooking 3
minutes or until pork is done. Remove pork from pan using a slotted spoon,
reserving liquid in pan.
Combine water and cornstarch in a small bowl, stirring with a whisk. Add
cornstarch mixture to pan, and bring to a boil. Cook 30 seconds or until slightly
thickened. Serve over pork. Sprinkle with ¼ cup green onions.
Heat 1 t peanut oil in a large nonstick skillet over medium-high heat. Add 1 t
minced peeled fresh ginger, sauté 30 seconds. Add 3 cups snow peas, and sauté 1
minute. Add ½ cup thinly sliced green onions; sauté 30 seconds. Add 2T water,
cook 30 seconds or until snow peas are tender, stirring constantly. Stir in salt and
pepper.
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Moroccan Chickpea and Vegetable Stew
4 servings
Cut off the ends of the eggplant, than chop into ¾" cubes. Chop the onion
roughly. Mince the garlic.
Coat a large deep-sided frying pan with olive oil and heat over a medium
heat.
Add the minced garlic, onion, chili powder, cumin and cinnamon. Stir well
to coat evenly. Cook until the onions have softened (approx. 4-5 minutes).
Add the eggplant, tomatoes and chickpeas, along with the stock. Simmer
over medium-low heat, covered, for fifteen-twenty minutes (until the
eggplant is tender).
Uncover and stir. If the stew looks very soupy, let the liquid bubble away for
a few more minutes.
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Silken Tofu Chocolate Dream Dessert
10 servings
Vanilla Pudding
Make Jello Pudding’s fat-free, sugar-free vanilla pudding as directed.
Nutritional info;
Calories ~ 100
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Summer Berry Compote
6 servings
Spoon about ¼ cup blueberry mixture into each of 6 one cup containers, and
tope ach serving with ¼ cup raspberries, ¼ cup blackberries, and 2 peach
wedges.
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Week 3’s Recipes
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Carrot Cake Pancakes
per serving…
Preheat the pan to medium-low. Blend the 1st 8 ingredients in a large bowl
with a wire whisk. Poke the whisk into the mix to break up the protein
clumps.
Once the mix is smooth, fold in the steamed carrots and toasted pecans.
Spray a skillet with a non-stick spray and pour the batter in one level ladle-
full (these pancakes are a bit smaller) at a time.
Cook for ~ 5 minutes on one side. Once the batter has uniformly solidified
on the top, lift one edge and spray non-stick spray underneath, then flip
carefully as the pancake is large and heavy and will break in ½ if you’re not
careful. Turn the skillet off after flipping as it takes minimal time and
temperature to finish cooking.
Nutritional info;
~255 calories, 24g protein, 22g carbs, 8g fat
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Mediterranean Vegetable-Cheese Pie
4 servings
Heat oven to 350 degrees. Coat a 9” pie plate with cooking spray. Line
bottom of plate with potato slices. Cut remaining slices in half and arrange
around side of plate. Bake 12-15 minutes. Remove from oven and set aside.
Coat a sauté pan with coking spray and sauté onion over low heat until
tender, about 5 minutes. Add spinach to pan and let wilt, about 2-3 minutes.
Remove from heat. Drain excess fluid from onion and spinach mixture. Stir
in olives.
In a medium-sized bowl, beat eggs and egg whites. Stir in ricotta and feta.
Add half the basil and set aside. Spoon onion and spinach mixture into pie
plate over potatoes. Layer on egg mixture then slices of tomato. Bake 20-
25 minutes or until egg is set and a knife inserted comes out clean.
Sprinkle grated cheeses evenly over top of pie and top with remaining basil.
Return to oven for 5 minutes or until cheese melts.
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Berry Crunch Parfait
Serves 1
Nutritional info;
Calories ~175
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Carrot Apple Ginger Soup
2 servings
Combine all ingredients in a large pot over medium heat; simmer until liquid
is reduced by half.
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Savory Stuffed Peaches and Feta Couscous
4 servings
1 ½ cups water
1 t sea salt
½ t oregano
1 cup wheat couscous
4 large fresh peaches, halved and pitted
2 T balsamic vinegar
6 oz feta cheese, crumbled
2 T minced fresh chives
Ground paprika for garnish
Boil the water in a medium sauce pan. Remove from heat, stir in salt,
oregano and couscous. Cover immediately and let sit undisturbed 10
minutes.
Meanwhile, scoop out peaches somewhat to make a larger whole and brush
them with ½ T balsamic vinegar each. Bake 15 minutes at 350 degrees, until
soft. Remove to 2 cup containers.
Toss the crumbled cheese and 1 T of the minced chives into the couscous,
then spoon into the grilled peach halves, mounding the couscous and filling
the peaches. Drizzle any remaining peach pan juices over the couscous.
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Roasted Cashews
Serves 1
Nutritional info;
Calories 170
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Tuscan Chicken Salad with Artichokes
2 servings
Place the chicken and 2T dressing in a resealable plastic bag; seal. Turn bag
to coat chicken. Refrigerate 30 minutes.
Preheat grill to medium heat. Remove chicken from marinade; discard bag
and marinade. Grill chicken 6 to 8 minutes on each side or until cooked
through. Remove chicken from grill; cut into strips.
Place 2 cups romaine each in 3 cup storage containers. Top with ¼ can of
artichokes each, ¼ can of chopped tomatoes, ½ each of chicken. Drizzle
each with 1T dressing. Sprinkle with mozzarella and basil leaves.
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Whole Wheat Vegetable Lasagna
10 servings
1 t olive oil
4 zucchini, sliced
4 summer squash, sliced
2 cups reduced-fat ricotta cheese
1 egg
1 T dried basil
¼ t salt
1/8 t pepper
2 cups low-sugar tomato or spaghetti sauce
9 whole wheat lasagna noodles, cooked
1 package (10oz) frozen chopped spinach, thawed and
squeezed dry
¼ cup grated Parmesan cheese
¼ cup shredded reduced-fat mozzarella cheese
Preheat the oven to 350 degrees. Coat a 13x9 baking dish with cooking spray.
Heat the oil in a medium skillet over medium heat. Add the zucchini and summer
squash and cook for 4 minutes, or until crisp-tender. Remove from the heat and set
aside.
In a medium bowl, combine the ricotta, egg, basil, salt, and pepper. Set aside ½
cup of the tomato sauce.
Place 3 lasagna noodles in the prepared baking dish. Evenly spoon half of the
tomato sauce over the noodles. Top with half of the ricotta mixture, half of the
spinach, half of the zucchini, and half of the Parmesan. Repeat layering with 3
more noodles and the remaining ingredients. End with the remaining 3 noodles.
Spoon the remaining sauce over top and sprinkle with the mozzarella.
Cover with foil and bake for 25 minutes. Uncover and bake for 20 minutes longer,
or until hot and bubbly. Let stand for 10 minutes before serving.
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Quinoa Salad with Shrimp and Asparagus
4 servings
1 TB olive oil
2 cloves garlic, minced
½ medium red onion, finely diced
½ cup sun-dried tomatoes, cut into thin strips
½ cup vegetable stock
1/2 cup white wine
1/8 cup fresh lemon juice
1 TB grated lemon zest
1/2 t ground pepper
½ cup quinoa
½ lb medium shrimp, peeled and deveined
½ lb asparagus, cut into 1-inch pieces
¼ cup green peas
½ cup roasted cashew pieces
6 green onions, minced
¼ cup finely chopped parsley
In a saucepan, heat the olive oil over medium heat, and sauté the garlic and
onion for 3 minutes. Add the sun-dried tomatoes, and continue to sauté for 1
more minute. Add the vegetable stock, white wine lemon juice, lemon zest,
pepper and salt and bring it to a boil. Stir in the quinoa, and simmer on a low
heat with the saucepan covered for about 20 minutes, or until the quinoa is
almost tender to the bite.
Add the shrimp to the saucepan on top of the quinoa and simmer for 3 more
minutes. Add the asparagus and peas on top of the shrimp and simmer for 3
more minutes .Top the dish with the roasted cashew pieces, scallions and
chopped parsley. Season to taste with salt and pepper.
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Tomato, Mango and Ginger Gazpacho
5 servings
Drop the beans into boiling water for 2 minutes. Then transfer to ice water. Drain
again thoroughly. Cut the beans into ¼ inch rounds and set aside.
Combine 1/4 cup soy sauce, 2T Splenda and 1 tsp chile paste to make the
sweetened soy sauce.
Combine the pineapple juice, roasted red peppers, ginger, jalapenos and 2 T
sweetened soy sauce in a blender or food processor and process until smooth.
Press the mixture through a fine sieve into a large bowl. Stir in the beans and the
remaining ingredients and refrigerate, covered, until well chilled, about 2 hours.
Stir the gazpacho, then ladle it into chilled bowls dividing the vegetables and
mango evenly.
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Spinach and Arugula Stuffed Mushrooms
3 servings
10 oz baby spinach
5 oz Arugula
3 large Portobello mushrooms
½ cup minced onions
1 t olive oil
1 cup low-fat cottage cheese
2 T grated parmesan cheese
1 t dill weed
1 T soy sauce
¼ t black pepper
Wash the spinach and Arugula in plenty of cold water to remove grit.
Remove thick stems. Put into a large pot with the water still clinging to the
leaves. Steam until wilted, about 3-5 minutes. Drain and cool. Squeeze out
excess moisture and chop finely.
Remove the stems from the mushroom caps. Place the caps stem side up in
a baking dish sprayed with nonstick spray.
In a large non-stick frying pan, sauté the onions in oil until soft. Finely chop
the mushroom stems and add to the pan with the onions. Sauté for 3
minutes. Remove from the heat and stir in the spinach/Arugula mixture,
cottage cheese, parmesan, dill, soy sauce and pepper.
Divide the mixture among the mushroom caps, mounding it. Bake at 400
degrees for 20 minutes or until lightly browned.
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Spicy Peanut Noodles
10 servings
2 carrots, peeled
3 t olive oil
2 t grated fresh ginger
3 garlic cloves, minced
1 cup fat-free low-sodium chicken broth
½ cup natural-style peanut butter
¼ cup low-sodium soy sauce
3 T rice or white wine vinegar
1 t chili garlic sauce
¼ t salt
Cooking spray
2 red bell peppers, cut into strips
1 lb snow peas, trimmed
8 cups hot, cooked linguine (1lb uncooked)
½ cup chopped fresh cilantro
Shave the carrots lengthwise into thin strips using a vegetable peeler; set
aside.
Heat 1 t oil in a small saucepan over medium heat. Toss in ginger and
garlic, sauté for 30 seconds. Add broth, peanut butter, soy sauce, vinegar,
chile garlic sauce and salt; stir well. Simmer for 7 minutes, stirring.
Remove from heat; keep warm.
Heat 2 t o9l in a large, nonstick skillet, coated with cooking spray, over
medium-high heat. Add bell peppers and snow peas; sauté for 5 minutes,
then remove. Combine carrots, peanut butter and bell pepper mixtures, then
linguine, in a large bowl; toss well. Sprinkle with fresh cilantro.
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Classic Spaghetti and Meatballs
16 servings
Put 1/16th of each of the spaghetti, sauce and meatballs into 2 cup serving
containers.
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Lemon-Mint Bulgur Risotto with Garlic Shrimp
4 servings
3 cups water
1 t salt
2 T olive oil
¾ cup finely chopped green onions
1 cup uncooked bulgur
4 cups torn spinach
1/3 cup chopped fresh mint
1 T grated lemon rind
2 T fresh lemon juice
4 garlic cloves, minced
¼ t black pepper
1 lb medium shrimp, peeled and deveined
Combine water and ¾ t salt in a medium sauce pan; bring to a simmer (do
not boil). Keep warm over low heat.
Heat 1 T oil in a medium sauté’ pan over medium heat. Add green onions,
cook 1 minute, stirring constantly. Add bulgur, cook 2 minutes, stirring
constantly. Add warm salted water, ½ cup at a time, stirring frequently until
each portion of warm salted water is absorbed before adding the next (about
20 minute total). Remove from heat. Add spinach, mint, rind, and juice, stir
until spinach wilts. Keep warm.
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Cheesy Chocolate Cheesecake Cups
8 servings
Add the gelatin to ¾ cups of water. Let stand for 2 minutes, then microwave
for 30 seconds. Stir and let rest.
Blend the cottage cheese, 1 cup of Splenda, and ¼ of the gelatin in the food
processor until smooth. Transfer to a mixing bowl.
Blend the vanilla, sour cream, 1 T Splenda, cocoa, and remaining gelatin in
the food processor until smooth.
Combine the chocolate mixture with the cheese mixture and beat for 2 ¼
minutes.
Pour the mixture into 1 cup containers and refrigerate over night.
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Chilled Summer Fruit
Serves 2
Nutritional info;
Calories ~ 150
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Chocolate Cakes w/Coffee Cream
Serves 2
SAUCE
1/3 cup 2% milk
4t Splenda
1 1” piece vanilla bean
4t brewed coffee
1 egg yolk
CAKES
1 egg, separated
2T Splenda
1/4 cup chopped bittersweet chocolate
7t nonfat plain yogurt
Cakes: Beat egg white in a bowl with an electric mixer on high until foamy.
Add 1/2t Splenda, continue beating on high, adding 5 more 1/2t increments
of Splenda until stiff peaks form. In another bowl, beat egg yolk with
remaining 1T Splenda until thick. Melt chocolate in a double boiler or
microwave. Remove from heat; stir in yogurt; add to egg yolk mixture. Fold
in egg white mixture. Cover; refrigerate at least 1 hour.
Heat oven to 325. Coat 2 molds in a large-sized muffin tin with cooking
spray; pour in batter. Bake 12 minutes or until cake springs back when
touched. Cool slightly. Put each cake in a 2 cup container. Split sauce
evenly on top of each muffin.
Nutritional info;
159 calories, 5.85g protein, 13.1g carbs, 9g fat
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Week 4’s Recipes
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Banana Pancakes
per serving…
Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl
with a wire whisk. Poke the whisk into the mix to break up the protein
clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a
non-stick spray and pour the batter in.
Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on
the top, lift one edge and spray non-stick spray underneath, then flip
carefully as the pancake is large and heavy and will break in ½ if you’re not
careful. Turn the skillet off after flipping as it takes minimal time and
temperature to finish cooking.
Nutritional info;
255 calories, 24g protein, 22g carbs, 8g fat
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Pumpkin Frittata
3 servings
Cook sweet potato in boiling water until tender, about 7 minutes. Drain well.
In a large nonstick ovenproof skillet, warm 1 t of oil over medium heat. Add
carrot, green onions and garlic, and cook, stirring frequently, until carrot is soft,
about 5 minutes.
In a medium bowl, stir together whole eggs, egg whites, pumpkin, ginger, salt,
pepper and nutmeg. Stir in carrot mixture.
In the same skillet, warm the remaining 2 t oil over medium heat. Add sweet
potato and stir to coat. Spoon egg-carrot mixture on top and sprinkle with
mozzarella cheese. Cook until bottom is set, about 5 minutes.
Transfer skillet to oven and bake until frittata is set, about 10 minutes. Cut into 4
wedges.
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Frozen Chocolate Oatmeal Bars
4 servings
Mix the peanut butter and 2 T hot water until smooth and blended. Add the
protein powder, raisins, oats and mix well until the mixture holds together.
Add up to 3 more T of hot water as needed.
The mixture should pull away from the sides of the bowl and be mixed
thoroughly.
Divide the mixture in four pieces (each measuring ~ 3 ounces) and put each
quarter on a large square of saran wrap.
Putting one piece at a time into the palm of your hand, form the mixture into
a solid ball. Then begin squishing it into a bar-like shape. Put the mixture
onto the cling wrap and continue pulling and flattening – shaping into a bar.
Fold the wrap over the mixture. Wrap and freeze.
Store in baggies.
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Minty Melon Salad
2 servings
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Baby Spinach and Raspberry Salad
4 servings
In a bowl, toss the spinach with sunflower seeds and remaining ingredients
and store in 3 cup containers.
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BBQ Chicken Pizza
8 servings
Heat oven to 450 degrees. Place pizza crust on ungreased cookie sheet.
Spread crust with BBQ sauce, then top with chicken, cheese, olives and bell
pepper. Bake 10-12 minutes or until pizza is crisp and cheese is melted.
Remove from oven and let stand five minutes. Cut into 8 slices.
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Broccoli, Black Bean & Bulgur Salad
4 servings
In a medium saucepan, combine bulgur and water, and bring to a boil over high
heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is
absorbed, 15-20 minutes. Spread bulgur out on a jelly-roll pan and place in
freezer for 10-15 minutes to quick-cool.
Meanwhile, rinse saucepan fill with 1” of water and bring to a boil over high heat.
Add broccoli and return to a boil. Cook, stirring frequently, until broccoli is crisp-
tender, 3-4 minutes Drain in a colander and cool briefly under cold running water.
Place bulgur, broccoli, beans, carrots, chopped orange and onion in a large salad
bowl.
In a small bowl, whisk together lemon juice, olive oil, orange zest, orange juice,
ginger garlic, salt and red pepper flakes.
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Mediterranean Chicken & Cool Cucumbers
4 servings
Chicken:
Combine the yogurt through the garlic and stir well to mix. Transfer the
marinade to a dish large enough to hold the chicken in a single layer. Add
the pounded chicken pieces and turn to ensure that all pieces are coated.
Cover with plastic wrap and refrigerate for at least 2 hours.
Cucumbers:
Meanwhile toss the cucumber and onion slices in a large colander with salt.
Place the colander over a bowl to catch the liquid and refrigerate the whole
thing for 2 hours.
Remove each from the refrigerator. Warm chicken for 30 minutes while the
cucumbers get rinsed with cool running water and drained for 20 minutes.
Place the chicken over a medium barbecue and cook for ~ 30-40 minutes,
turning frequently. Or broil for 10-15 minutes until all pink is removed.
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Indian Spicy Chicken Salad
4 servings
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Black Cherry Jell-O
5 servings
Dissolve jell-o in 2 cups hot water. Add 1 cup cold water and the juice from
the cherries. Add cut up cherries and pour into one-cup containers. Chill
until firm.
Mix softened cream cheese with sour cream. Gradually add Splenda and
vanilla extract. Add pecans and marshmallows. Spoon onto set jell-o.
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Mushroom and Swiss Chard Quesadillas
6 servings
2T olive oil
1 large onion, halved lengthwise and thinly sliced
4 cloves minced garlic
1 lb fresh sliced mushrooms
2 cups shredded Swiss Chard (green vegetable)
½ t dried thyme
1 cup crumbled feta cheese
½ cup chopped fresh parsley
6 8” whole wheat flour tortillas
In a large skillet, heat oil over medium heat. Add onion; cook ~ 4 minutes
or until tender Add garlic; cook and stir for 1 minute more.
Add mushrooms. Cook about 5 minutes or until tender and most of the
liquid is evaporated, stirring occasionally. Stir in the Swiss chard and
thyme; cook about 5 minutes more or until chard is tender. Transfer
mushroom mixture to a medium bowl. Stir in feta cheese and parsley.
Spoon ~ ½ cup of the mushroom mixture onto half of each tortilla. Fold the
opposite half of each tortilla over mixture, pressing lightly.
Heat a griddle or skillet over medium heat. Cook filled tortillas ~ 4 minutes
or until tortillas are browned, turning once. Cut each quesadilla in half.
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Chicken and Eggplant Casserole
4 servings
Heat a nonstick skillet coated with cooking spray over medium-high heat for
1 minute. Add the chicken and cook, stirring often, for 5 minutes or until no
longer pink. Add the tomatoes (with juice), the onion, bell pepper,
mushrooms, Italian seasoning, and black pepper, stirring to break up the
tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes.
Preheat the oven to 375 degrees. Coat an 8” baking dish with cooking spray.
Arrange 6 eggplant slices in the bottom of the dish. Top with the chicken
mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle
with the mozzarella cheese. Cover with foil and bake, covered, for 50
minutes.
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Zesty Tilapia Veracruz
2 servings
Spray a medium frying pan with cooking spray and place over medium high
heat. Add onion and garlic and cook until tender, but not browned, ~ 3-5
minutes.
Add tomatoes, jalapenos, olives, capers, salt and water. Allow mixture to
boil, cover pan, then reduce heat and simmer until tomatoes are slightly
softened and warm, ~7-10 minutes.
Add fish to simmering sauce and squeeze juice of the entire lime over the
fillets. Spoon some sauce on top, then cover pan and cook ~6-10 minutes
until fish flakes easily.
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Balsamic Strawberries
8 servings
1 serving
6 Hershey’s Kisses with Almonds
Serves 1
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Week 4’s Recipes
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Key Lime Pancakes
per serving…
Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl
with a wire whisk. Poke the whisk into the mix to break up the protein
clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a
non-stick spray and pour the batter in.
Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on
the top, lift one edge and spray non-stick spray underneath, then flip
carefully as the pancake is large and heavy and will break in ½ if you’re not
careful. Turn the skillet off after flipping as it takes minimal time and
temperature to finish cooking.
Nutritional info;
255 calories, 24g protein, 22g carbs, 8g fat
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Sassy Southwest Skillet
4 servings
2T sliced almonds
1 yellow bell pepper, cut into thin bite-sized strips
1 fresh jalapeno chile pepper, seeded and chopped
1T olive oil
4 medium tomatoes, peeled and chopped
1 ½ t ground cumin
Salt and pepper
4 eggs
In a large skillet, cook almonds over medium heat for 4-5 minutes or until
lightly browned, stirring occasionally. Remove toasted almonds from
skillet; set aside. In the same skillet, cook bell pepper and jalapeno pepper
in hot oil about 2 minutes or until tender. Stir in tomato, chili powder,
cumin, and salt and pepper. Bring to boiling; reduce heat. Simmer, covered,
for 5 minutes.
Break one of the eggs into a measuring cup. Carefully slide the egg into the
simmering tomato mixture. Repeat with the remaining eggs. If desired,
season the eggs lightly with black pepper and additional salt.
Simmer the eggs, covered, over medium-low heat for 3-5 minutes or until
the whites are completely set and yolks begin to thinken but are not hard.
Place each egg, with ¼ of remaining dish, into 2 cup containers. Sprinkle
with toasted almonds.
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Summer Oatmeal
12 servings
10 cups of water
1T ground cinnamon
1/2t salt
12 packages of Splenda
2t ground cardamom
12 ½-cup dry servings of quick oatmeal
6 cups summer fruit
6T maple syrup
1. Add Splenda, cardamom, cinnamon and salt to the water and bring it to a
boil.
2. Place the oatmeal in a large mixing bowl. Pour the sweetened boiling
water over it. Let it sit for 10 minutes.
3. Spoon into 2 cup serving containers.
4. Spoon ½ T maple syrup and ½ cup summer fruit onto the tops.
~200 calories
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Summer Fruits Spinach Salad
3 servings
Make the dressing by whisking together the honey, lemon juice and poppy
seeds.
Toss the fruit, spinach and blue cheese with the dressing in a large bowl.
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Classic Cottage Cheese & Cling Peaches
1 serving
Put the cottage cheese in one cup containers topped with cling peaches and
Asian 5-spice.
~ 170 calories
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Crisp Rainbow Penne’ Pasta
3 servings
8 oz penne pasta
3 T olive oil
3 cloves garlic, minced
16 oz package frozen broccoli florets, thawed
16 oz can garbanzo beans, drained and rinsed
1 medium red bell pepper, thinly sliced
3 T water
½ t salt
¼ cup grated parmesan
pepper
Cook the pasta in boiling salted water according to package directions. Heat
the oil in a large skillet over low heat. Add the garlic and sauté 5 minutes,
allowing the flavors to fully release into the oil. Add the broccoli, beans,
peppers, water and salt.
Cover and adjust heat to medium. Steam, stirring occasionally, 5-7 minutes,
or until broccoli is hot and the pepper is crisp-tender. Toss the pasta with
the vegetables. Top with the Parmesan cheese and fresh pepper.
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Michael’s Mom’s Italian Wedding Soup
10 servings
Drop the broken chicken into the soup being careful to remove any bones.
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Low-Fat Low-Carb Turkey Stroganoff
4 servings
Add ground turkey and brown 3-5 minutes. Add mushrooms and stir until
mixture crumbles.
Drain. Return mixture to skillet and add gravy, sour cream, salt and pepper.
Cover and simmer over medium heat for 3-5 minutes or until thoroughly
heated. Stir in the sherry.
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Tasty Tabouleh Pita
8 servings
Cut pitas in half and split open. Soak bulgur in water in a medium bowl for
15 minutes, then drain.
In a separate small bowl, mix lemon juice with olive oil. Add lemon juice
mixture to bulgur. Add tomatoes, green onions, cucumbers, bell pepper and
parsley. Mix well. Add salt and pepper.
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Shrimp Salad with Orange-Chive Dressing
4 servings
In medium saucepan, bring 1 cup of water to a boil. Add sweet potato and garlic, and
return to a boil. Reduce heat to low, cover and simmer until potato is tender, about 7
minutes.
With slotted spoon, remove sweet potato and garlic, and set aside to cool. Measure out 2
TB of cooking water and set aside. Return remaining water to a boil over high heat and
add shrimp. Return to a boil, reduce heat to medium, cover and cook just until shrimp are
cooked through, 2 to 3 minutes. Drain shrimp and set aside loosely covered while you
prepare other salad ingredients.
Divide spinach among 4 large salad plates. Arrange tomatoes, bell pepper, cucumber, and
radishes on top of lettuce. Top each salad with shrimp
In a food processor, puree the cooked sweet potato and garlic. Add orange juice and
about 1 TB of the reserved sweet potato cooking water, and puree until very smooth.
Blend in the chives, oil, mustard and black pepper. If necessary, thin the dressing with a
little more potato cooking water.
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Roasted Pork Tenderloin Medallions with
Cranberry Sauce and Steamed Broccoli
4 servings
1 t dried sage
1 t dried thyme
¾ t salt
½ t pepper
1 lb pork tenderloin
Cooking spray
1 cup chicken broth
1 cup dried cranberries
½ cup cranberry juice cocktail
1 T grape jelly
4 cups frozen broccoli florets
Heat a large oven proof nonstick skillet over medium-high heat. Coat pan
with cooking spray. Add pork; cook 4 minutes on each side or until
browned. Place pan in oven; cook pork at 400 degrees for 12 minutes or
until a meat thermometer registers 160 degrees (slightly pink). Place pork
on a cutting board; keep warm.
To prepare sauce, add the chicken broth, dried cranberries, and juice to pan;
bring to a boil, scraping pan to loosen browned bits. Stir in jelly; cool 8
minutes or until mixture is slightly thick, stirring occasionally. Cut the pork
into ½-inch slices.
To make the broccoli, add 1” water to the bottom of a large sauce pan. Add
broccoli and bring to a boil. Cover and simmer 6 minutes. Remove from
heat. Drain.
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Hominy and Black Bean Salad
with Avocado and Roasted Chiles
6 servings
1 poblano chili
1 red bell pepper
¼ cup fresh lime juice
2 T olive oil
1 garlic clove, minced
1 t sea salt
½ t dried oregano
1 15oz can golden hominy, rinsed and drained
1 15oz can black beans, drained
1 avocado, peeled, pitted and cubed
½ cup finely chopped red onion
½ cup chopped fresh cilantro
½ head romaine lettuce, thinly sliced
Char the poblano chili and red bell pepper over a gas flame or under a
broiler until blackened on all sides. Enclose the chili and bell pepper in a
plastic bag and let sit for 10 minutes. Peel, seed, and chop the chili and bell
pepper.
Whisk the lime juice, oil, garlic, 1 t salt, and oregano in a large bowl to
blend. Add the roasted chili and bell pepper, beans, hominy, avocado, red
onion, and cilantro; toss to coat. Season the bean salad with more salt, if
desired.
Add lettuce to the bottoms of 2 cup containers. Mound the bean salad on top
of the lettuce.
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Italian Chicken Cacciatore
6 servings
Heat oil and garlic in a large nonstick skillet over medium-high heat. Add
chicken and brown it. Remove chicken and set aside.
Add onion and green pepper to skillet and sauté until tender. Drain fat.
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Ricotta Fruit Cup
2 servings
Combine the Ricotta cheese, Splenda, sugar, orange peel and orange juice in
a blender or food processor. Cover and blend or process until smooth. Stir
cheese mixture into the yogurt.
Put ½ the dip in 1 cup containers, top with bite-sized summer fruit.
~175 calories
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Refreshing Pineapple & Lime Jell-O
12 servings
~175 calories
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Chilled Espresso Custard
8 Servings
In a medium bowl, whisk together the milk, pudding and espresso powder or
coffee until well-blended.
Remove from heat, pour into 1 cup containers. Garnish with cinnamon and
chill.
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