½  Head of Romaine Lettuce, washed
2 Boneless Skinless Chicken Breasts, grilled
¼ cup grated parmesan cheese
10-15 Marie Callander FAT FREE croutons
Ken’s Steak House LITE Caesar dressing (Not the “LITE Creamy Caesar”)

Break up the lettuce in bite size pieces. Cut up the chicken in bite size pieces and add to the lettuce. Stir in Dressing. Top with cheese and croutons

Prep Time: 30 minutes                        Serves: 2 People

1 Ranch Packet
1 T Corn Starch
1 T Sugar
3 T Lemon Juice
1 c. Chicken Broth
3-4 Chopped Green Onions
4 Chicken Breasts
2 c. Broccoli
Mix Ranch and Corn Starch Together
Add Sugar, Lemon Juice, and Chicken Broth (set aside)
Brown Chicken Breasts in Skillet on High
Add Ranch Mixture, Cover and Simmer on Low for 20 minutes
Cook Broccoli (steam, microwave, etc.)
In the Last 2 minutes of Cooking, Add Broccoli and Green Onions

Prep Time: 25 Minutes                       Serves: 4 People

2 Chicken Breasts, Chopped
Shredded Purple Cabbage
Sliced Onion
Carrot Ribbons (carrot strips made with a peeler)
Garlic Powder
Salt
Reduced Fat Cheddar Cheese
Low Carb Tortillas
Peanut Sauce

Cook Chicken in a pan for 5-8 min, or until no longer pink in the middle.
Add Vegetables and Cook Until Wilted
Place Mixture in Tortilla, Sprinkle with Cheese and Wrap Tightly
Spray Each Wrap with Spray Butter and Broil on Top Rack Until Brown and Crispy
Flip Wraps to Brown the Other Side
Remove from the Oven and Cut in Half
Serve with Peanut Dipping Sauce

Prep Time: 20 Minutes                       Serves 2-3 People

Cube the following and alternate on a grill skewer:
Boneless, Skinless Chicken Breast
Lowfat and Low Sugar Marinade of your choice
Vegetables of your choice (Bell Pepper, Onion, Mushrooms, Cherry Tomatoes, Zucchini, Squash, Eggplant, etc.)

Marinate Chicken for at least 4 hours. Place on a grill skewer, alternating with all of the fresh vegetables. Grill for 10-15 minutes depending on the size of the chicken pieces.

Prep Time: 25 Minutes                       Serves: 2-3 People

Cut up chicken/firm tofu and fresh vegetables of your choice.                           
Low sugar stir fry sauce                      
Garnish with Sesame seeds              

Prep Time: 20 Minutes                       Serves: 2-3 People                 

4 Low Carb Tortillas
1 ½ cups cooked shredded chicken
½ cup black beans
½ cup sweet corn
1 cup medium or hot salsa
1 cup plain fat free yogurt
½ cup reduced fat sour cream
½ cup reduced fat shredded jack cheese
Coat an 8-inch by 8-inch baking dish with nonstick cooking spray. Combine shredded chicken with black beans and sweet corn. Mix salsa, yogurt and sour cream and spoon half the salsa mixture into the chicken, beans and corn. Blend well. Divide chicken mixture among the tortillas. Carefully roll tortillas and place them seam down in the baking dish. Spoon remaining salsa mixture over the tortillas. Sprinkle cheese on top. Cover with foil and bake for 30 minutes at 350 degrees.

Prep Time: 45 Minutes                       Serves: 2-3 People

4 chicken breasts
½ sweet onion, chopped
1 bag of fresh, washed spinach
1 small jar of roasted red peppers
½ cup reduced fat mozzarella cheese

Spray pan with non-stick cooking spray. Sauté onion and spinach. Drain peppers and add to spinach mixture. Carefully cut a pouch in each chicken breast and stuff with spinach mixture. Also add cheese in the pouch. Close chicken breasts with toothpicks and place in a glass baking dish. Add about 1 inch of water to the pan, and cover with foil. Bake at 350 degrees for 40-50 min.

Prep Time: 1 Hour                       Serves: 2-3 People

Brown ground beef. Add Sloppy Joe Mix. Serve over warm tortillas.

Prep Time: 15-20 Minutes                       Serves: 2-3 People

3-4 Boneless , Skinless Chicken Breast
½ Cup Salsa
½ Cup Low Fat Shredded Cheddar Cheese

Grill the chicken breast until done. Top with cheese and salsa. You may need to place the chicken under the broiler for a few minutes to melt the cheese.

Prep Time: 20-25 Minutes                       Serves: 2-3 People

1 lb  96% lean ground beef.
Various low fat toppings (liptons onion soup mix, low fat cheese, salsa, etc.

Divide ground beef  and shape into 4 patties.

Prep Time: 15-20 Minutes                       Serves: 2-3 People

1 Green Onion, Finely Chopped
1/3  Cup Ketchup
¼ Cup Light Soy Sauce
3 T Brown Sugar
3 T Lime Juice
1 tsp Ground Ginger
1 tsp Minced Garlic
¼ tsp red Pepper Flakes
1 ½ lb. Beef (London Broil, or another very lean cut)
2T Low Fat Creamy Peanut Butter

To make the marinade: In a small bowl whisk together the first 8 ingredients with 1/4 cup water.
Cut the beef into 3/4-inch cubes. Place the cubes in a large, ziplock bag and pour in the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, place in a bowl, and refrigerate for 1 to 2 hours. Remove the meat from the bag, reserving the marinade. Thread the meat onto skewers, leaving space between the cubes. Allow to stand at room temperature for 20 to 30 minutes before grilling. Grill the beef cubes over Direct High heat until medium rare, 3 to 5 minutes, turning once halfway through grilling time.

Pour the reserved marinade into a small saucepan, bring to a boil over high heat, and boil for one full minute. Add the peanut butter, return to a boil, and whisk until the sauce thickens. Serve warm with the beef skewers.

Prep Time: 2 hours                              Serves: 2-3 People

1 Eggplant
1 Red Bell Pepper
1 Sweet Yellow Onion
3 T Balsamic Vinegar
1 tsp Mince Garlic

Wash and roughly chop all vegetables. Spray a rimmed cookie sheet with cooking spray. Spread vegetables evenly on the pan, and then spray again (toss with a spatula to coat). Bake at 400 degrees for 30-40 minutes. Remove vegetable from oven and place in a bowl. Toss with vinegar and garlic. Serve.

Prep Time: 40-50 Minutes                                 Serves: 3-4 People

3 Large Zucchini
3 Large Yellow Summer Squash
1 T Olive Oil
2 T Lime Juice
1 tsp Minced Garlic

Wash and slice vegetable lengthwise (about a ½ “ thick). Mix oil, lime juice, and garlic together in a small cup. Place vegetables on the grill and brush with oil mixture. After 3-5 min., turn vegetables and brush the other side. Cook for an addition 3-5 min. Remove from grill, and serve hot.

Prep Time: 15-20 Minutes                                 Serves: 3-4 People

1 Butternut Squash, Peeled, Seeded, and Cubed
1 ½  Cups Seedless Red Grapes
1 Medium Sweet Onion, Cut into 1-inch pieces
1 T thinly Sliced Fresh Sage

Combine butternut squash, grapes, onion, and sage in large bowl. Spray with non-stick cooking spray. Season generously with salt and pepper. Toss to coat. Spread out onto large rimmed cookie sheet. Roast until squash and onion begin to brown, stirring occasionally, about 50 minutes. Transfer to platter and serve.

Prep Time: 50 Minutes- 1 Hour                        Serves: 3-4 People

5 Roma Tomatoes, room temperature
2 Cucumbers
2 T Fresh Basil
2 T Olive Oil
¼ Cup Apple Cider Vinegar
1 Clove Garlic
1 T Capers (optional)
Salt and Pepper, to Taste

Cut tomatoes into wedges. Cut cucumbers in 1/2 inch pieces. Chop and add basil. Mince the garlic. Add the remaining ingredients and stir together gently in a salad bowl. Serve.