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:
Breakfast Burrito with black beans and salsa.

Servings: 1

Ingredients:
3 egg whites
1 small low-fat whole-wheat tortilla
1 whole egg
1/4 cup black beans
2 tbsp salsa

Directions:
Scramble the egg whites and whole egg in a non-stick skillet. Add beans and salsa and mix. Pile onto warmed tortilla and enjoy!

Submitted by:
Stephanie

Notes:
Its really great just grab all these things and put together in a crock pot. For thicker chili just add less sauce/water. It’s really filling and so good and great for you! I love eating this with tortia chips the whole wheat one or the flax seed target ones yum!

Servings: 6

Ingredients:
chili seasoning to flavor, I use mild. 2 8oz cans of tomatoe suace, 1cup water, 1/2lb of 97/3 ground beef, 1 can pinto beans, 1 can light kidney beans

Directions:
get out your crock pot throw it all in put on low for three hours and its ready a yummy!!!

Submitted by:
Bobbie

Notes:
Baked tilapia the easy way…

Servings: 2

Ingredients:
4 Frozen tilapia filets (I use about 2 per serving… they are about 4oz each)
cooking spray
1 orange
bread crumbs (there are certain brands that make low carb. I use the italian seasoned kind)

Directions:
Pre-head oven to 300 degrees. While the oven is pre-heating soak the filets (still bagged) in room temperature water. This will thaw them a little bit.
Spray a cookie sheet with your favorite cooking spray. Place the filets on the sheet. Cut an orange in half and squeeze liberally over the filets. Don't worry about pieces of the pulp, leave them on the fish, it enhances the citrus flavor.
Put in the oven and bake for about 4 minutes. Remove from the oven and flip the fish.
Squeeze the other half of the orange over the tops. Sprinkle with bread crumbs. Bake for another 4 minutes or until fish is cooked to your liking. I prefer tilapia a little on the medium well side. Cook less or more to your preference.

Submitted by:
Martha

Notes:
High protein, good veggies, healthy meal.It’s quick and nutricious and delicious ! 

Servings: 2

Ingredients:
1. 4-8 egg whites
2. 1 bell pepper
3. 1-2 cups of spinach
4. 1 small onion
5. 1 medium tomato
6. sea salt
7. frank's RedHot Buffalo sauce

Directions:
chop chop chop all those veggies.
spray some pam and saute those veggies good.
spray some pam and throw in the egg whites.
cook everything according to your liking.
add sea salt and or Frank's RedHot Buffalo sauce if you like.
EAT !

Submitted by:
aj

Notes:
This is a great sandwich made with no butter or margarine!

Servings: 1

Ingredients:
1-2 slices of Swiss Cheese
4-5 grilled button mushroom caps
2 slices whole wheat bread
4 oz. sliced turkey breast (not packaged-from the deli)

Directions:
Use a sandwich maker or panini press. On one piece on bread, distribute grilled mushrooms and cover with cheese. Top with Turkey and other slice of bread. Press or close and heat until cheese is melted.

Submitted by:
jamie

Notes:
Spicy, flavorful fish tacos from AllRecipes provide an excellent and authentic alternative to the fried variety you find in restaurants. Add a little cheese, avocado or sour cream if you don’t mind the increased fat, or salsa for texture and flavor, but they’re delicious on their own. Feel free to use other types of fish like tilapia, spicier peppers like jalapenos or even habaneros, or experiment with the spice combination. If you end up with a little extra juice, just cook it down a little and use it like a sauce over the top!

• Calories: 282
• Total Fat: 5.3g
• Cholesterol: 36mg
• Sodium: 515mg
• Total Carbs: 31.6g
•  Dietary Fiber: 4.1g
• Protein: 28g

Servings: 6

Ingredients:
* 1 teaspoon vegetable oil
* 1 Anaheim chili pepper, chopped
* 1 leek, chopped
* 2 cloves garlic, crushed
* salt and pepper to taste
* 1 cup chicken broth
* 2 large tomatoes, diced
* 1/2 teaspoon ground cumin
* 1 1/2 pounds halibut fillets
* 1 1/2 lime
* fresh cilantro
* 3 cups lettuce, roughly shredded or chopped
* 12 corn tortillas

Directions:
1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low.
3. Place the halibut into the mixture broth and tomato mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork.
4. Wrap in warmed corn tortillas and add a bit of fresh cilantro, lettuce and a splash of lime juice to serve.

Submitted by:
Sarah

Notes:
This is a fairly simple but very tasty, spicy chicken in Jamaican style using easy-to-find mainland ingredients. The serving sizes are not large but they are very flavorful. Tastes great served with rice and veggies. I got this from AllRecipes once again.

• Calories: 197
• Total Fat: 2.7g
• Cholesterol: 68mg
• Sodium: 996mg
• Total Carbs: 13.5g
•  Dietary Fiber: 0.4g
• Protein: 28.3g

Servings: 4

Ingredients:
* 1 teaspoon onion, finely chopped
* 3 tablespoons brown sugar
* 4 tablespoons soy sauce
* 4 tablespoons red wine vinegar
* 2 teaspoons chopped fresh thyme
* 1 teaspoon sesame oil
* 3 cloves garlic, chopped
* 1/2 teaspoon ground allspice
* 1 habanero pepper, sliced
* 2 skinless, boneless chicken breasts - cut into 1 inch strips

Directions:
1. Combine the onion, brown sugar, soy sauce, vinegar, thyme, sesame oil, garlic, allspice and habanero pepper in a food processor or blender and process until smooth.
2. Place the chicken into a large resealable bag, and pour in 3/4 of the sauce. Squeeze out excess air, and seal. Marinate in the refrigerator for at least one hour.
3. Preheat your oven's broiler.
4. Remove chicken from bag, and discard marinade. Broil chicken for 10 to 15 minutes, turning once to ensure even cooking. Heat remaining sauce in a small pan, and pour over chicken to serve.

Submitted by:
Sarah

Notes:
Moist, flavorful chicken marinated in beer, lime juice and spices. Another recipe from AllRecipes.

• Calories: 180
• Total Fat: 2.9g
• Cholesterol: 67mg
• Sodium: 161mg
• Total Carbs: 7.1g
• Dietary Fiber: 0.7g
• Protein: 25g

Servings: 4

Ingredients:
* 1 lime, juiced
* 1 (12 fluid ounce) can light colored beer
* 1 teaspoon honey
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh cilantro
* Salt and pepper
* 4 skinless, boneless chicken breast halves

Directions:
1. Mix the lime juice, beer, honey, garlic, cilantro, salt and pepper until the honey dissolves. Marinate the chicken breasts in the mixture, covered, for at least 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Submitted by:
Sarah

Notes:
Quinoa is a grain that is high in protein and fiber!  It’s quick, easy and filling.  Try something new and go for it!

Servings: 4 heaping

Ingredients:
2 Cups of Water
1 Cup of Rinsed Quinoa
2 tsp EVOO
1/2 diced zucchini
1 diced green onion
1/2 cup of diced bell peppers (any color)
1/2 cup of broccoli
2 eggs scrambled
soy sauce

* you can use ANY mixture of veggies or mix ins

Directions:
After Quinoa is rinsed in mesh strainer put the quinoa, water, and EVOO in a pot and set on med-high to boil (low boil) (approx 10 minutes)

Once all water has evaporated and quinoa has "opened it's husk" take off heat. Mix in veggies and scrambled eggs.

Serve hot or cold

Submitted by:
Ann