Notes:
I call this the compromise burger because it is not completely meatless, but not a greasy patty of beef, either. Equal portions of tofu and lean ground beef are used to create satisfying volume for half the caloric cost. I recommend eating this burger without the traditional bun–it’s very soft and fluffy, prone to fall apart easily, but is also chock full of flavor on its own. Great for when you want the satisfaction of a hamburger without giving in to your diet! It does require some Asian ingredients, but they can all be obtained at Wegmans (in the Asian aisle).

Servings: 4-5 patties

Ingredients:
300 grams lean ground beef
1 pack (about 300 grams) of soft tofu (you know, those big tubs of tofu you see?)
200 mL of Panko (bread crumbs, usually available in the Asian section)
1/2 a medium sized onion, finely chopped
1 egg
1/2 a bouillon cube (preferable vegetable, but any is fine)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg

Directions:
1. Place the tofu in a large mixing bowl and begin mashing it up with a whisk. Continue until it's as close to a paste as you can get it.

2. Add the panko (bread crumbs) to the tofu and mix it up. Let the panko soak up the tofu's moisture. To give the panko time, start crushing the bouillon cube to a powdery state.

3. Add the ground beef, egg, salt, pepper, nutmeg, and bouillon powder to the tofu mix, and begin mixing it with your hand until well blended.

4. Finally, throw the onions in and mix it around lightly.

5. Split the mixture into about 4 or 5 patties. Rather than creating the traditional flat-squashed burger, make them more round and voluminous, so they don't break apart as easily.

6. Spread a small amount of your favorite oil (salad, olive) in a frypan and cook the burgers on high until both sides have a nice brown color. Don't worry about cooking them all the way through yet.

7. Once both sides are browned, add enough water to cover the bottom of the frypan (about 100mL for my pan), cover the pan and turn the heat down to medium.

8. After letting it steam for a couple minutes, take the cover off and check by breaking a small piece off of one of the hamburgers. If the whitish-pinkish color is consistent all the way through, then it is done. If not, then steam it longer.

9. Turn the heat back on high one last time and evaporate most of the water. You can put the hamburgers on a plate now~!

Submitted by:
Aisha

Notes:

This Dish is amazing tasty. I add more veggies than meat and used LOW sodium soysauce. And served over Brown rice instead of white.

The calorie intake was only 120 for 6 strips of the meat, plus 1 1/2 cup of the rice, and about 3 spoonfuls of the veggies and 2 tsp of the sauce and then mixed it.

Servings: 4

Ingredients:
5 tbsp. cooking oil, divided
1 lg. green pepper, sliced
1 lg. red pepper, sliced
1 onion, sliced
3/4 lb. beef flank steak, cut across the grain into very thin strips
3 tbsp. soy sauce
2 tsp. cornstarch
1 tsp. ginger
1/8 tsp. hot pepper sauce
Hot cooked rice

Directions:
CONVENTIONAL: Heat large skillet or Dutch oven over high heat 3 minutes. Add 3 tablespoons oil, green pepper, red pepper and onion. Cook, stirring constantly, until coated with oil. Stir-fry 3 minutes or until lightly browned. Mix soy sauce, 3 tablespoons water, cornstarch, ginger and hot pepper sauce. Pour over meat. Cook until sauce thickens and boils. Return vegetables to skillet and stir to coat. Serve as above.

Submitted by:
Kelly

Notes:
Ginger chicken is a most delicious dish.  I eat it with a baked potato and mustard greens, collard greens or kale.

Servings: 6-8

Ingredients:
2 pounds of chicken, 6 cloves of fresh garlic, one medium onion, 1/4 cup of sliced ginger.

Directions:
1. Rinse and remove the skin from your chicken (I use drumsticks).
2. Season it with garlic powder & Lawry's seasoning salt.
3. Place some of the veggies at the bottom of your baking dish.
4. Lay your chicken in the baking dish.
5. Put the remainder of the veggies on top of the chicken.
6. Bake for one hour and a half at 375 degrees.
7. Rinse your potatoes and place them in the oven as well.
8. When your chicken is done, enjoy it with a baked potato. The gravy of this chicken is great over a baked potato.

Submitted by:
tonya

Notes:
This is a fritatta recipe I got from a health website. I do not recall the website but these are absolutely delicious and easy to make! And very good for you. On the website they boasted that a breakfast higher in calories and protein would actually lower your calorie intake for the remainder of the day! I tested it and it DOES WORK! This is supposed to be eaten with one slice of toast and a half cup berries. It feels like a big breakfast and it really does make you not so hungry all day long! The recipe said it was 250 calories for this, but I use a cupcake pan which cut the suggested serving size down quite a bit (they said it was 4 servings but I got six) - so I added the whole breakfast up (toast and berries) and it runs around 350 calories. Feel free to replace things to cut the calories if need be!

Servings: 4-6

Ingredients:
Basil
Spinach
Eggs
Shredded Asiago Cheese
Onion or Scallop (scallop is recommended because it isn't as strong)
Sun Dried Tomatoes
Salt

Directions:
Cook in a pan on medium or medium high 1 small Scallop until soft but not brown then add 1 Cup packed spinach (I use olive oil cooking spray) until it's soft
This should only take about 5 minutes.

Take pan off of stove and set aside (if it's still cooking make sure and throw it in to a bowl until you need it - don't want it to over cook)
Beat 4 egg whites and 4 whole eggs in a separate bowl
Finely chop 1/4 cup basil and throw into the egg mixture
Chop 1/4 cup Sundried Tomatoes and throw in to the egg mixture
throw in 1/2 tsp. salt & pinch of pepper
Throw in 1/2 Cup shredded Asiago cheese into the egg mixture, along with your spinach and scallop.
(Feel free to add garlic if you like!)

Spoon mixture into cupcake pan or baking dishes (the site said it made only 4 but I got 6 out of this using the cupcake pan instead. If you use the larger baking dishes make sure to note that this breakfast will be higher in calories…duh…I know )

Cook for approximately 10-14 minutes at 250 degrees until the middle is firm (no juicy centers!)

I premade these for the entire week once and it actually wasn't bad…some of my friends grossed out at the idea but it kept me on track breakfast wise!

Submitted by:
Sharon

Notes:
A nice way to serve a tuna steak, accompanied by your choice of sides or sliced and served in an asian-style salad.

Servings: 1

Ingredients:
- 1 tuna steak
- 3 tsps wasabi paste
- 1 tbsp soy sauce
- salt/pepper
- sesame seeds
- 1 tbsp grape seed oil (or any non fragrant oil)

Directions:
1. Season the tuna steak with salt/pepper
2. Mix the wasabi paste and the soy sauce together.
3. Using a brush coat all sides of the tuna with the wasabi soy mix.
4. Pour the sesame seeds in a plate and roll the tuna in it until it is coated on all sides.
5. In a very hot pan pour in the oil and place the tuna in before the oil smokes.
6. Sear for 2 minutes on each side or until desired doneness

Serve in slices

Submitted by:
Wannabe

Notes:
Quick and easy chicken on George Forman Grill.  I always thought healthy food was tastless and difficult to make.  Then I was given a George Forman Grill.  I have enjoyed learning different ways and food I can cook on it. 

Servings: 1

Ingredients:
4 to 6 ounce chicken breast
salt
pepper
parsley
garlic powder
juice of one lemon

Directions:
Mix spices to taste and lemon juice in ziplock bag. Put chicken breast in bag and marinade for 15 to 20 minutes.
This can also be prepared ahead of time and frozen to use when needed.
Place on heated grill for 10 to 12 minuues.
Serve with whole grain rice and fresh veggies.

Submitted by:
Jessie

Notes:
 Protein Pancakes Servings: 1 /Purpose: Protein/carb - fun change - sweet tooth! 1/2 scoop whey protein powder (or protein of your choice) 2-3 egg whites 1/4 cup of 1%cottage cheese (optional) 3 ounces extra firm low fat tofu (also optional) 1/2 cup old fashioned oats Carefully blend ingredients together in a blender. You may add vanilla or almond extract, cinnamon and nutmeg - to taste. Cook the batter like pancakes! YUM!YUM!

tasty good!

Servings: 1

Ingredients:
all that goos stuff above

Directions:
eat lol

Submitted by:
Sam

Notes:
A nice blend of pasta, meat, and lotsa veggies!

Per severving:
330 calories
9g fat
40g carbohydrates
5g fiber
560mg sodium
24g protien

Servings: six

Ingredients:
1 lb extra lean ground beef
2 cups cliced mushrooms
1 cup chopped red and yellow peppers
1/2 cup chopped onions
1/2 cup chopped celery
1 can (14 oz) stewed tomatoes, undrained
1 can cream of mushroom soup
2 cups uncooked whole wheat pasta
2 tbsp Worcestershire sauce
1 tbsp chili powder
1/4 shredded cheese

Directions:
cook beef until browned, add mushrooms, peppers, onions, and celery. Cook for 3 mins. Stir in all other ingredients (except cheese) in to a shallow baking dish. Bake covered at 400 F (200 C) until pasta is tender, about 50 mins. Stir, and sprinkle with cheese and let stand for 5 mins before serving.

Submitted by:
Krystine

Notes:
a healthy alternative to your fluffy pancakes that fills you up!

Servings: 1

Ingredients:
6 eggwhites
30g oats
cinnamon
sugar free maple syrup (or other topping. puree fruits is yummy too)

Directions:
heat frying pan
add eggwhites.
once eggwhites start to turn white (still liquid on top) sprinkle oats and cinnamon on top.
let cook until eggwhites are no longer liquid.
remove from frying pan, top with your choice of topping, and enjoy!

Submitted by:
Terri

Notes:
Shrimp stir fry with brown rice … yummy!

Servings: 6

Ingredients:
~ 2 tbs. Extra Virgin Olive Oil
~ 2 cups Chopped Bell Peppers(your choice of color)
~ 2 cups Chopped Zucchini
~ 2 cups Sliced Mushrooms
~ 1 cup Chopped Onion
~ About 20 snap peas
~ 2 tbs Soy Sauce
~ Cooked Shrimp
~ 2 cups Precooked Brown Rice(I get the boil in a bag stuff - done in 8 minutes!)

Directions:
Heat up the Olive Oil in a skillet on medium heat and add the veggies. Saute for about 5 min. then add the shrimp. Saute for another 5 min. or so and then add the rice.
Makes 6, 1 cup servings
Per Serving -
183 calories
4.6g fat
19g carbs
14g protein

Submitted by:
Christina