Chicken Sausage Frittata: What You Need

Chicken Sausage Frittata
What you need

3 oz. (1 large link) of nitrate-free organic chicken apple sausage (such as Applegate Farms), cut into bite-size
pieces
3 egg whites
1/2 one small sweet potato, grated (it should be no more than 1 cup, loosely packed)
1 cup chopped fresh spinach
reduced-sodium vegetable broth
What to do
Add a few tablespoons of vegetable broth to a medium-size nonstick skillet (enough to coat the bottom of the
pan). Sauté spinach and sweet potato until cooked through, add chicken sausage and stir until sausage is warm.
Beat egg whites and pour over mixture in pan; cook over medium heat for a few minutes until the bottom
begins to set, lifting edges with a spatula and tilting pan to let uncooked egg pour underneath. When just the
top looks soft but not watery, flip frittata (don’t worry if it breaks in two—only a professional would be able to
flip a big frittata like this without breaking it!) and cook for another one to two minutes. Serve immediately.
Makes one serving.
Nutritional info: 251 calories, 6 grams fat, 3 grams fiber, 26 grams protein, 20 grams
Breakfast Wrap
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What you need

1 La Tortilla Factory Whole-Wheat Low-Carb/Low-Fat large tortilla
3 egg whites
1 tsp. shredded Parmesan
1 medium tomato, sliced
1 cup sliced mushrooms
canola oil cooking spray
What to do
Spray pan with cooking spray, then scramble egg whites with mushrooms. Remove from pan, place in open
tortilla, sprinkle Parmesan on top and wrap. Eat sliced tomatoes on the side or in the wrap.
Makes one serving.
Nutritional info: 216 calories, 6 grams fat, 18 grams fiber, 27 grams protein, 31 grams carbohydrates
Fiber-Rich Banana Pancakes

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What you need

1/2 cup wheat bran
1/3 cup vanilla unsweetened almond milk (or soy milk or skim cow’s milk)
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
3 fresh egg whites (not prepackaged egg whites like Egg Beaters)
1/2 banana, mashed
low-sugar jam or Joseph’s Original Sugar-Free Maple Syrup
What to do
Pour wheat bran and milk into a mixing bowl and let stand for one to two minutes, then stir in cinnamon and
vanilla extract. Mix in egg whites until combined, then fold in mashed banana. Spray large frying pan or griddle
with canola oil spray, then spoon onto hot pan, making five small pancakes. Flip after two minutes.
Top with cinnamon, 1 tsp. low-sugar jam or a drizzle of Joseph’s Original Sugar-Free Maple Syrup.
Makes one serving of five pancakes.
Whole-Wheat French Toast

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What you need

3 slices of Oroweat Light Whole-Wheat bread (or two slices regular whole-wheat bread)
3 egg whites
1/8 tsp. vanilla extract
1/2 tsp. cinnamon
(optional) 1/2 cup sliced strawberries and drizzle of agave syrup
What to do
Mix egg whites and vanilla extract in a bowl; dip bread in mixture. Spray pan lightly with canola oil cooking
spray; place coated bread in hot pan. Flip bread after a couple of minutes. Sprinkle French toast with cinnamon
and top with strawberries and a drizzle of agave syrup, if desired.
Makes one serving.
Nutritional info (without fruit and syrup): 180 calories, 1.5 grams fat, 11 grams fiber, 17 grams protein,
29 grams carbohydrates Nutritional info (with fruit and syrup): 220 calories, 1.5 grams fat, 13 grams fiber, 18
grams protein, 40 grams carbohydrates
Turkey Chili
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What you need
1/4 cup canola oil
1 small red onion
3 medium carrots, sliced 1/2-inch thick
2 small yellow squash, sliced 1/2-inch thick
2 small zucchini, diced
1 tsp. dried or fresh coriander (a.k.a. cilantro)
1 tbsp. chili powder
1 tsp. cumin
1/2 tsp. cayenne pepper or paprika (optional)
1 1/2 lbs. ground 99 percent lean turkey meat
2 cans (14 1/2 oz. each) fire-roasted tomatoes, chopped
3 cups mild or medium salsa
3 avocados
What to do
Heat oil in a large pot over medium heat. Saute onion, then add carrots, squash and zucchini, stirring
often, until veggies are soft. Toss in half the spices and stir to blend. Transfer veggie mixture to a bowl and
set aside. Add turkey meat and cook until browned on medium heat; stir in the other half of the spices.
Return vegetables to pot and add tomatoes and their juice and salsa and cook 15 minutes; reduce heat to
simmer and cook for 40 minutes. Top each portion with 1/4 sliced avocado.
Makes 12 servings.
Nutritional info per serving: 197 calories, 11 grams fat, 6 grams fiber, 14 grams protein, 15 grams
carbohydrates
Spicy Napa Slaw With Shrimp

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What you need
1/2 small head of Napa cabbage (about 3 cups)
2 tbsp. chopped cilantro
2 scallions, thinly sliced on a bias
zest of 1/2 lime
5 large shrimp, peeled and deveined (about 3 oz.)
1 tbsp. reduced fat mayonnaise
1 tbsp. plain Greek nonfat yogurt
juice of 1/2 lime
1/2 tsp. hot chili sauce, such as Sriracha (or more to taste)
2 tbsp. cashews
What to do
Heat a nonstick grill or saute pan over medium-high heat; add shrimp and cook until pink on one side,
about two minutes; flip and continue cooking another two minutes or so until just cooked through;
remove pan from heat and set aside. Rinse, dry and thinly slice the cabbage; place in a large bowl with
cilantro, scallions and lime zest. Whisk mayo, yogurt, lime juice and chili sauce in a small bowl; pour over
cabbage and mix well to coat the salad. Transfer to a plate and top with grilled shrimp and cashews.
Makes one serving.
Easy Stir-Fry
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What you need
3 oz. protein like chicken or tofu
3 cups veggies (onions, peppers and mushrooms work well)
1 tsp. sesame oil
1/2 cup low-salt vegetable stock
1/2 cup cooked brown rice
optional: chopped ginger, garlic or basil, to taste
What to do
Heat 2 tbsp. stock in a nonstick pan over medium-high heat; add protein and cook, stirring often, until
nearly cooked through. Add vegetables and stir-fry for three to five more minutes or until veggies are
crisp-tender. (You may need to add more broth to prevent sticking.) Remove from heat, add fresh herbs if
desired and drizzle with sesame oil. Serve with 1/2 cup cooked brown rice.
Makes one serving.
Nutritional info per serving (approximate, depending on which protein and vegetables you
choose): 272 calories, 6 grams fiber, 2 grams of fat, 25 grams of protein, 38 grams of carbohydrate
Oven-Baked Salmon With Almond Green Beans

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What you need
3 oz. salmon filet
1 clove garlic, diced
1/2 a lemon
2 cups green beans
1 tbsp. sliced or chopped almonds
1 tsp. olive oil
What to do
Preheat oven to 350 degrees F. Place the salmon on a foil-covered cooking sheet, sprinkle with garlic and
squeeze one lemon wedge on top. Bake until just cooked through, about 15 to 20 minutes. Meanwhile,
sauté almonds and green beans in oil in a pan over medium heat—four to eight minutes or until beans are
crisp-tender. Take salmon out of oven and squeeze remaining wedge of lemon on top.
Makes one serving.
Sesame-Ginger Fish With Greens

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What you need
1/2 cup sesame oil
1/4 cup brown rice vinegar
1/4 cup fresh minced ginger
1/3 cup black sesame seeds
1 tbsp. canola oil
8 oz. bagged mixed greens
4 fillets of wild cod (about 3 oz. each)
What to do
In a bowl, whisk together sesame oil, vinegar, ginger and sesame seeds. Heat canola oil in a pan over low
heat. Add the greens and fish and cook, uncovered, for about four minutes. Turn fish over and stir in the
sesame oil sauce; continue cooking for another two or three minutes, until fish is white inside and no
longer translucent.
Makes four servings.
carbohydrates
Raspberry Chicken
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What you need for the sauce
3 cups frozen raspberries, thawed and pureed
1 cup unsweetened raspberry juice
1/3 cup balsamic vinegar
2 tbsp. Dijon mustard
1 bunch fresh basil leaves; reserve six leaves for garnish and chop the rest
What you need for the chicken

4 small boneless skinless chicken breasts (or a small preroasted chicken from the supermarket deli
counter)
2 tsp. canola or grape-seed oil
2 tbsp. low-sodium soy sauce
What to do
Combine berries, juice, vinegar, mustard, basil and soy in a bowl. Pour half the mixture into a flat glass
baking dish; add the chicken and marinate for one hour, flipping chicken halfway through. Heat oil in a
skillet over medium heat. Remove chicken from marinade and discard the liquid; add chicken and
reserved sauce to the skillet and saute until cooked through, about five minutes per side. Remove to plates
and slice chicken on an angle; spoon sauce from pan over chicken and serve with a side of your favorite
vegetable. If using preroasted chicken, cook the sauce (berries, juice, vinegar, mustard, basil and soy
sauce) over medium-high heat until bubbling, then pour over pieces of chicken.
Makes four servings.
carbohydrates
Sautéed Spinach With Garlic

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What you need
1 large bag spinach
1 garlic clove, chopped
1/4 cup water
juice from 1/2 lemon (about 1-1/2 tbsp.)
What to do
Spray a medium-size pan with cooking spray, heat over medium heat and add chopped garlic, spinach and
water. Sauté for five minutes or until water evaporates; remove from heat and add lemon juice.
Makes one serving.
Nutritional info: 88 calories, 1 gram fat, 8 grams protein, 10 grams fiber, 15 grams carbohydrates
Spinach Egg Drop Soup

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What you need
8 cups low-sodium chicken or vegetable stock
8 egg whites, whisked
2 bags (8 oz.) of prewashed spinach
What to do
Bring stock to a boil in a large pot, add spinach and bring back to a boil, pour in egg whites, stir and cook
for five to 10 minutes.
Makes 10 1-cup servings.
Nutritional info: 60 calories, 1.5 grams fat, 2 grams fiber, 6 grams protein, 6 grams carbohydrates
Roasted Tomato Basil Soup

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What you need
3 lbs. organic plum tomatoes, halved
2 cups yellow onions, chopped
4 cloves garlic, minced
1 cup fresh basil
2 quarts chicken or vegetable stock
28 oz. organic canned plum tomatoes in juice
2 tsp. salt
1/2 tsp. fresh thyme
1/4 tsp. crushed red pepper
1/2 tsp. ground black pepper
1 tbsp. canola oil
What to do
Preheat oven to 275 degrees. Mix tomatoes, pepper and salt; spray with canola oil cooking spray, then
spread on baking sheet and bake for 45 minutes. Saute onions and garlic with 1 tbsp. canola oil and red
pepper in large pot on medium-low heat for 15 minutes or until onions brown. Add canned tomatoes,
stock, basil and thyme to the same pot, then pour in baked tomatoes with liquid from baking sheet. Bring
to a boil and simmer uncovered for 40 minutes. Blend in a blender or food processor until only slightly
chunky; serve hot or cold.
Makes 15 3/4-cup servings
Nutritional info: 60 calories, 1.5 grams fat, 2 grams fiber, 2 grams protein, 9 grams carbohydrate
Spinach Salad With Tuna and Crispbread
What you need

2 cups spinach or dark lettuce
1/4 cup shredded carrots
1/4 cup shredded red cabbage
1/2 cup sliced mushrooms
1/2 cup cherry tomatoes
1/2 cup broccoli
1 tbsp. broccoli sprouts (optional)
3 oz. canned tuna
1 tsp. light mayonnaise
2 tsp. lemon juice
1/2 cup chopped celery
1/2 cup chopped bell peppers
2 to 4 whole-grain crispbreads like Wasa or Finn Crisp
2 tbsp. Newman’s Own Lighten Up Sesame Ginger dressing or other light dressing
What to do
Toss spinach, carrots, red cabbage, mushrooms, tomatoes, broccoli, broccoli sprouts and dressing in a
bowl. In a separate bowl, mix tuna and mayo; add lemon juice, celery and peppers. Top salad with tuna.
Have crispbreads on the side.
Makes one serving.
Nutritional info: 340 calories, 4.5 grams fat, 11.5 grams fiber, 31.5 grams protein, 46 grams carbohydrates
Chicken Meatballs With Whole-Wheat Pasta

and Steamed Broccoli
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What you need
1 lb. ground chicken breast
1/2 tsp. garlic salt
oregano, basil, thyme and black pepper
store-bought marinara sauce (look for healthy options that do not exceed 40 calories per 1/2-cup serving)
steamed broccoli
whole-wheat pasta
optional: 1 tsp. Parmesan cheese
What to do
In a medium pot, warm the marinara sauce on low heat. Mix the spices with the ground chicken breast
and shape into small meatballs. Gently drop the balls into the warmed marinara sauce. Cover and simmer
for 10 to 15 minutes until meatballs are cooked through. Serve with 1/2 cup cooked pasta and 1-1/2 cups
steamed broccoli.
Makes four servings of meatballs.
Nutritional info: 335 calories, 10 grams fat, 7 grams fiber, 29.5 grams protein, 35 grams carbohydrates
Turkey Burger and Green Bean “Fries”

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What you need
1/2 lb. ground turkey breast (99 percent fat-free)
1/2 cup chopped red onions
1 egg white
1/8 cup wheat bran
1/8 cup Worcestershire sauce
1 tbsp. jerk seasoning
10 oz. of green beans (about 50)
2 tsp. of red wine vinegar
Seasoning of your choice (e.g., lemon pepper, garlic or celery salt, cayenne, dill, etc.)
What to do
Preheat oven to 425 degrees. Wash green beans; drizzle vinegar and spices over green beans and stir to
coat. Lightly spray a cookie sheet with oil; lay green beans on the cookie sheet in a single layer. Spray tops
of green beans with canola oil spray. Roast for 30 minutes or until lightly browned (oven times may vary).
While the “fries” are roasting, combine ground turkey, onion, egg whites, wheat bran, Worcestershire
sauce and jerk seasoning in a bowl until blended; shape into two patties. Heat a grill or frying pan over
medium-high heat; spray with canola oil cooking spray. Place each patty on pan, cook for three minutes;
flip and cook for another three minutes.
Makes two servings.
Egg Frittata
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What you need
1 egg and 6 egg whites
1/2 cup sliced mushrooms
1 cup spinach (or another vegetable of choice)
1 tomato and/or 1 cucumber
1 tsp. seasoned rice vinegar
2 tbsp. tomato sauce
1 tsp. grated Parmesan cheese
2 whole-grain crispbreads and 1 wedge of Laughing Cow Light Original Swiss cheese
What to do
Whisk egg and egg whites in a bowl. Spray a pan with canola spray and saute the mushrooms and spinach
until soft. Then add the eggs and cook until eggs set—you may want to flip the frittata after a couple of
minutes. Move to a plate, then top with warmed tomato sauce and grated Parmesan. Serve sliced tomato
and cucumber drizzled with rice vinegar and the crispbreads and Swiss cheese on the side.
Makes one serving.
Nutritional info: 345 calories, 8 grams fat, 6 grams fiber, 37.5 grams protein, 31 grams carbohydrates
Garlic Shrimp and Asian Cabbage Stir-Fry With

Noodles
What you need for the shrimp

1 tbsp. canola oil
1-1/4 lbs. large shrimp, peeled and deveined
3 garlic cloves, minced
1/8 tsp. dried hot red pepper flakes
3/4 cup dry white wine
1/4 cup chopped fresh basil
1-1/2 cups grape tomatoes, halved
salt and pepper
What you need for the stir-fry

1/2 small red cabbage, cored and sliced
2 cups Chinese cabbage, shredded
1-1/2 cups shredded carrots (about 3 carrots)
1 cup broccoli florets
2 garlic cloves, sliced
1 tbsp. canola oil
1 tbsp. lemon juice
2 tsp. low-sodium soy sauce
1/4 tsp. ground ginger
cooked whole-wheat or soba noodles or brown rice
What to do
Heat 1 tbsp. canola oil over medium heat; add cabbage and carrots. Cook for 10 minutes, adding the
broccoli and garlic halfway through. Stir occasionally, until vegetables soften. Turn off heat; add soy
sauce, ginger, lemon juice and mix well. In a separate skillet, heat 1 tbsp. canola oil over moderately high
heat until hot, but not smoking. Saute shrimp, turning over once, until just cooked through, about two
minutes on each side, then drain and transfer to a large bowl. Add garlic and red pepper flakes to the oil
remaining in the skillet; cook until fragrant, about 30 seconds. Add wine and cook over high heat, stirring
occasionally, three minutes. Stir in basil and tomatoes; season the sauce with salt and freshly ground
black pepper to taste. Return the shrimp to pan and cook just until heated through. Serve with 1/2 cup
noodles or 1/3 cup rice.
Makes four servings of stir-fry.
Spicy Chicken Skewers and Roasted Vegetables

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What you need
6 oz. raw chicken breast, cubed
paprika and garlic salt, to taste
orange and red bell peppers, cut into large squares
1 cup green beans
1 cup sliced bell peppers
1 cup zucchini
1 cup broccoli
optional: 1 small yam, sliced with skin
salt, pepper or other seasonings of your choice
4 wood skewer sticks, soaked in water
What to do
Put all veggies except for bell peppers on a cookie sheet and spray with canola spray. Season with salt and
pepper, then bake for 20 to 30 minutes at 350 degrees. While vegetables are roasting, spray chicken
breast with canola oil spray, season with salt and pepper or other seasonings. Alternate chicken and the
bell pepper squares on skewer sticks. Cook on a grill on medium heat; turn every three minutes until the
chicken is cooked through. Serve skewers with roasted veggies.
Makes one serving.

Teriyaki Stir-Fry
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What you need
1/4 cup red onions
1 tsp. minced garlic
1/2 cup broccoli
1/2 cup cauliflower
1/2 cup sliced zucchini
1/4 cup carrots
1/4 cup Chinese snow peas
3 oz. grilled chicken or 5 oz. firm tofu
2 tbsp. low-sodium teriyaki sauce
salt and pepper
1/3 cup cooked brown rice or 1/2 cup cooked whole-wheat pasta
What to do
Drizzle teriyaki sauce over the meat or tofu. Then spray one pan with canola oil and begin stir-frying the
vegetables. Spray another pan to stir-fry the protein. Combine meat and vegetables, then top with rice or
pasta.
Makes one serving.
Salmon-Salad Half Sandwich

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What you need
3 oz. canned wild salmon
1 tsp. light mayonnaise
2 tsp. lemon juice
1/2 cup chopped celery
1/2 cup chopped bell peppers
1 slice whole-wheat bread
arugula
red onion
What to do
Mix salmon and mayonnaise together; add lemon juice, bell peppers and chopped celery. Place salmon
mixture on bread for an open-faced sandwich; top with arugula and red onion.
Makes one serving.
Whole-Wheat Turkey Wrap

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What you need
6 slices of nitrate-free turkey cold cuts such as Applegate Farms (or 3 oz. grilled turkey meat)
mustard
lettuce
tomato
red onion
1 La Tortilla Factory Whole Wheat Low-Carb/Low-Fat large tortilla or other high-fiber tortilla
on the side: to-go baggie of bite-size veggies with dressing
What to do
Wrap mustard, lettuce, tomato, red onion and turkey in the tortilla. Enjoy the remaining veggies on the
side with dressing.
Makes one serving.
Veggie "Chips"
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What you need
1 cup water
10 baby carrots
4 zucchini
20 okras
1 bunch radishes
2 bunches golden or regular beets
grape-seed oil spray (or canola)
1 tsp. salt
What to do
Thinly slice all veggies. Steam carrots and beets for about six minutes; remove, then steam the rest of the
veggies until soft. Meanwhile, preheat the broiler on high. Line a cookie sheet with tinfoil and place all the
veggies on it; lightly coat both sides with oil spray (don’t overdo it or the veggies will get soggy). Broil for
10 minutes until they’re golden brown, flipping the veggies every few minutes so both sides cook evenly.
Sprinkle with salt. Note: The veggies don’t get crunchy like potato chips, but the thinner you slice the
vegetables, the crispier they’ll get.
Makes six servings.
Nutritional info per serving: 64 calories, less than 1 gram fat, 5 grams fiber, 3 grams protein, 14
grams carbohydrates

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Chicken Sausage Frittata: What You Need

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Chicken Sausage Frittata

What you need

Makes one serving.

• More Healthy Recipes

What you need

Fiber-Rich Banana Pancakes

• More Healthy Recipes

What you need

Makes one serving of five pancakes.

Whole-Wheat French Toast

• More Healthy Recipes

What you need

Makes one serving.

Spicy Napa Slaw With Shrimp

Makes one serving.

Makes one serving.

Oven-Baked Salmon With Almond Green Beans

Makes one serving.

Sesame-Ginger Fish With Greens

Makes four servings.

What you need for the chicken

Makes four servings.

Sautéed Spinach With Garlic

Makes one serving.

Spinach Egg Drop Soup

Makes 10 1-cup servings.

Roasted Tomato Basil Soup

Makes 15 3/4-cup servings

Spinach Salad With Tuna and Crispbread

What you need

Makes one serving.

Chicken Meatballs With Whole-Wheat Pasta

Makes four servings of meatballs.

Turkey Burger and Green Bean “Fries”

Makes two servings.

Garlic Shrimp and Asian Cabbage Stir-Fry With

What you need for the shrimp

What you need for the stir-fry

Makes four servings of stir-fry.

Spicy Chicken Skewers and Roasted Vegetables

Makes one serving.

Makes one serving.

Salmon-Salad Half Sandwich

Makes one serving.

Whole-Wheat Turkey Wrap

Makes one serving.

Makes six servings.

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