Asian Stir Fry
**Days 1-24**
Original Recipe Submitted by Amanda C., Bourbonnais, IL
Ingredients: Quinoa or Brown Rice Spaghetti Noodles
Frozen Stir Fry Veggies
2 Cooked Chicken Breast Tenderloins
Drops of Extra Virgin Olive Oil
Mrs. Dash Salt-Free Garlic & Herb Seasoning
Bragg Liquid Amino (Soy Sauce Alternative)
Cook noodles according to directions on box.
In skillet on stove, cook veggies with drops of extra virgin olive oil.
Sprinkle Mrs. Dash Garlic & Herb Seasoning on veggies.
Add in cooked chicken breast tenderloins.
Combine skillet mixture with noodles.
Add drops of Bragg Liquid Amino & mix together.
**Days 1-24**
Original Recipe Submitted by Amanda C., Bourbonnais, IL
Ingredients: Quinoa or Brown Rice Spaghetti Noodles
Frozen Stir Fry Veggies
2 Cooked Chicken Breast Tenderloins
Drops of Extra Virgin Olive Oil
Mrs. Dash Salt-Free Garlic & Herb Seasoning
Bragg Liquid Amino (Soy Sauce Alternative)
Cook noodles according to directions on box.
In skillet on stove, cook veggies with drops of extra virgin olive oil.
Sprinkle Mrs. Dash Garlic & Herb Seasoning on veggies.
Add in cooked chicken breast tenderloins.
Combine skillet mixture with noodles.
Add drops of Bragg Liquid Amino & mix together.
Baked Marinated Chicken
**Days 1-24**
Ingredients: 1 pkg (approx. .65 lb) Chicken Breast Tenderloins
Mrs. Dash Salt-Free Marinade of Your Choice (Teryaki is higher in sugar, better for Days 11- 24)
Veggies of Your Choice (green beans, carrots, squash, sweet potatoes)
Mrs. Dash Salt-Free Onion & Herb Seasoning
Marinade chicken for 4 hours before making if desired (creates more flavor).
Preheat oven to 350 degrees.
Lightly coat the bottom of baking pan with extra virgin olive oil.
Line chicken in one side of pan. (Lightly coat with marinade if did not marinade for 4 hours)
Put veggies on other side of baking pan.
Lightly coat veggies with extra virgin olive oil.
Season veggies with Onion & Herb seasoning.
Cover with non-stick aluminum foil.
Bake for one hour.
Serve with quinoa if desired.
Picture shown makes enough for two people. If more people, cook chicken in one pan, veggies in another.
**Days 1-24**
Ingredients: 1 pkg (approx. .65 lb) Chicken Breast Tenderloins
Mrs. Dash Salt-Free Marinade of Your Choice (Teryaki is higher in sugar, better for Days 11- 24)
Veggies of Your Choice (green beans, carrots, squash, sweet potatoes)
Mrs. Dash Salt-Free Onion & Herb Seasoning
Marinade chicken for 4 hours before making if desired (creates more flavor).
Preheat oven to 350 degrees.
Lightly coat the bottom of baking pan with extra virgin olive oil.
Line chicken in one side of pan. (Lightly coat with marinade if did not marinade for 4 hours)
Put veggies on other side of baking pan.
Lightly coat veggies with extra virgin olive oil.
Season veggies with Onion & Herb seasoning.
Cover with non-stick aluminum foil.
Bake for one hour.
Serve with quinoa if desired.
Picture shown makes enough for two people. If more people, cook chicken in one pan, veggies in another.
Baked Salmon and Kale
**Days 1-24**
Ingredients: 4 oz frozen Salmon filets (however many will feed your family)
Your Favorite Salmon Seasoning (Pepper, Lemon Juice, Mrs. Dash Salt-Free Seasonings)
Kale
Extra Virgin Olive Oil
Picture shown with a serving of Minute Multi-Grain Medley (rice & quinoa)
Preheat oven to 425 degrees.
Lightly coat the bottom of baking pan with EVOO.
Put frozen filets on top and top with your favorite seasoning.
Fill in with kale. (Kale WILL shrink when it is baked, so add as much as you can!)
Lightly drizzle EVOO on top of kale.
Bake (4 filets) for 25 minutes or until fish can "flake" up
**Days 1-24**
Ingredients: 4 oz frozen Salmon filets (however many will feed your family)
Your Favorite Salmon Seasoning (Pepper, Lemon Juice, Mrs. Dash Salt-Free Seasonings)
Kale
Extra Virgin Olive Oil
Picture shown with a serving of Minute Multi-Grain Medley (rice & quinoa)
Preheat oven to 425 degrees.
Lightly coat the bottom of baking pan with EVOO.
Put frozen filets on top and top with your favorite seasoning.
Fill in with kale. (Kale WILL shrink when it is baked, so add as much as you can!)
Lightly drizzle EVOO on top of kale.
Bake (4 filets) for 25 minutes or until fish can "flake" up
Breakfast Burrito
**Days 1-24 if No Turkey Sausage or Cheese, Days 11-24 with Turkey Sausage and Cheese**
Ingredients: 3 eggs (or 5 egg whites)
FlatOut Multi-Grain with Flax Flatbread
Mrs. Dash Salt-Free Onion & Herb or Garlic & Herb
Veggies of Your Choice (no mushrooms during Days 1-10)
*I use green peppers, green onions, broccoli, avocado
1/4 c Jimmy Dean Turkey Sausage Crumbles (optional, Days 11-24 only)
1/4 c Part-Skim/2% Shredded Mozzarella (optional, Days 11-24 only)
1/2 c Low-Sodium Salsa (optional)
Put eggs, veggies, Mrs. Dash seasoning, and turkey sausage in skillet and scramble/cook.
Add in mozzarella once egg mixture almost done cooking.
Put one flatbread on plate and microwave for 15 seconds.
Put egg mixture onto flatbread, and fold like a burrito.
Pour salsa over burrito if desired.
**Days 1-24 if No Turkey Sausage or Cheese, Days 11-24 with Turkey Sausage and Cheese**
Ingredients: 3 eggs (or 5 egg whites)
FlatOut Multi-Grain with Flax Flatbread
Mrs. Dash Salt-Free Onion & Herb or Garlic & Herb
Veggies of Your Choice (no mushrooms during Days 1-10)
*I use green peppers, green onions, broccoli, avocado
1/4 c Jimmy Dean Turkey Sausage Crumbles (optional, Days 11-24 only)
1/4 c Part-Skim/2% Shredded Mozzarella (optional, Days 11-24 only)
1/2 c Low-Sodium Salsa (optional)
Put eggs, veggies, Mrs. Dash seasoning, and turkey sausage in skillet and scramble/cook.
Add in mozzarella once egg mixture almost done cooking.
Put one flatbread on plate and microwave for 15 seconds.
Put egg mixture onto flatbread, and fold like a burrito.
Pour salsa over burrito if desired.
Cauliflower-Crust Pizza
**Days 11-24**
Ingredients: 1 large head of Cauliflower
2-3 Egg Whites, depending of amount of cauliflower being used (~1 egg white/2 c cauliflower)
Dash of Oregano (or Mrs. Dash Salt-Free Italian or Garlic & Herb Seasonings)
Pinch of Red Pepper Flakes
Pinch of Pepper
1 c Low Sugar/Low Sodium Pasta or Pizza Sauce (Light Ragu Traditional)
1 c Part Skim/2% Shredded Mozzarella Cheese (use sparingly)
Drop of Olive Oil or Coconut Oil
Veggie Toppings of Your Choice (refrain from using mushrooms if possible)
Turkey Sausage Crumbles (optional)
Sprinkle of Pesto (optional)
Parchment Paper
Preheat oven to 475 degrees.
In food processor, blend cauliflower (stems optional) until finely shredded. Transport to microwaveable mixing bowl.
Microwave cauliflower for 2-3 min.
Add in egg white and mix thoroughly.
Add in seasonings (Mrs. Dash Italian; Mrs. Dash Garlic & Herb; Oregano; Red Pepper Flakes; Pepper) and mix.
Transport "dough" onto parchment paper on baking sheet. Form into pizza size(s) of your choice. (Pizza actually cooks
better in smaller sizes than shown above.) "Dough" should be 1/4" to 1/2" thick. Place in oven and bake for 15 min.
In skillet pan, cook your veggie toppings using any salt-free seasonings of your choice and a drop of olive or coconut oil.
Once "dough" is done, take out of oven and add sauce, veggies, and cheese.
Put back in the oven and broil for 5-7 minutes.
**Days 11-24**
Ingredients: 1 large head of Cauliflower
2-3 Egg Whites, depending of amount of cauliflower being used (~1 egg white/2 c cauliflower)
Dash of Oregano (or Mrs. Dash Salt-Free Italian or Garlic & Herb Seasonings)
Pinch of Red Pepper Flakes
Pinch of Pepper
1 c Low Sugar/Low Sodium Pasta or Pizza Sauce (Light Ragu Traditional)
1 c Part Skim/2% Shredded Mozzarella Cheese (use sparingly)
Drop of Olive Oil or Coconut Oil
Veggie Toppings of Your Choice (refrain from using mushrooms if possible)
Turkey Sausage Crumbles (optional)
Sprinkle of Pesto (optional)
Parchment Paper
Preheat oven to 475 degrees.
In food processor, blend cauliflower (stems optional) until finely shredded. Transport to microwaveable mixing bowl.
Microwave cauliflower for 2-3 min.
Add in egg white and mix thoroughly.
Add in seasonings (Mrs. Dash Italian; Mrs. Dash Garlic & Herb; Oregano; Red Pepper Flakes; Pepper) and mix.
Transport "dough" onto parchment paper on baking sheet. Form into pizza size(s) of your choice. (Pizza actually cooks
better in smaller sizes than shown above.) "Dough" should be 1/4" to 1/2" thick. Place in oven and bake for 15 min.
In skillet pan, cook your veggie toppings using any salt-free seasonings of your choice and a drop of olive or coconut oil.
Once "dough" is done, take out of oven and add sauce, veggies, and cheese.
Put back in the oven and broil for 5-7 minutes.
Lasagna:
**Better for Post-Challenge Due to Amount of Dairy**
Ingredients: Mrs. Dash Salt-free Seasonings = Onion & Herb; Garlic & Herb; Italian Blend
1 (46 ounce) jar Light Smart Ragu tomato sauce or 1 (46 ounce) jar other low sugar/low sodium pasta sauce
1 lb 99% lean ground turkey or 97% lean ground beef
8 ounces part-skim ricotta cheese (fat free has more sodium)
8 ounces fat free cottage cheese (or low fat if less sodium)
12 ounces 2%/fat free mozzarella cheese, shredded
1/4 cup Reduced Fat Parmesan cheese, grated
2 egg whites
1 (1 lb) package 100% brown rice, quinoa, or whole grain lasagna noodles, cooked
Preheat oven to 350 degrees.
Cook lasagna noodles in boiling water until tender.
In a large saucepan, cook ground turkey, Mrs. Dash seasonings. Add sauce and simmer 15 minutes.
In a medium sized bowl, mix ricotta, cottage cheese, 1 cup mozzarella, all of Parmesan and the egg whites.
In 9x13 baking dish, layer 2 cups sauce, half of noodles, half of remaining sauce, all of ricotta mixture, half of what is left of the mozzarella, remaining noodles & sauce.
Cover with foil sprayed with cooking spray and bake at 350 F for 45 minutes or until hot.
Uncover, top with remaining mozzarella.
Bake 15 minutes.
Sprinkle some Parmesan on top.
Let cool down for 15 minutes.
**Could also try in slow cooker on low, making sure noodles are covered with sauce**
**Better for Post-Challenge Due to Amount of Dairy**
Ingredients: Mrs. Dash Salt-free Seasonings = Onion & Herb; Garlic & Herb; Italian Blend
1 (46 ounce) jar Light Smart Ragu tomato sauce or 1 (46 ounce) jar other low sugar/low sodium pasta sauce
1 lb 99% lean ground turkey or 97% lean ground beef
8 ounces part-skim ricotta cheese (fat free has more sodium)
8 ounces fat free cottage cheese (or low fat if less sodium)
12 ounces 2%/fat free mozzarella cheese, shredded
1/4 cup Reduced Fat Parmesan cheese, grated
2 egg whites
1 (1 lb) package 100% brown rice, quinoa, or whole grain lasagna noodles, cooked
Preheat oven to 350 degrees.
Cook lasagna noodles in boiling water until tender.
In a large saucepan, cook ground turkey, Mrs. Dash seasonings. Add sauce and simmer 15 minutes.
In a medium sized bowl, mix ricotta, cottage cheese, 1 cup mozzarella, all of Parmesan and the egg whites.
In 9x13 baking dish, layer 2 cups sauce, half of noodles, half of remaining sauce, all of ricotta mixture, half of what is left of the mozzarella, remaining noodles & sauce.
Cover with foil sprayed with cooking spray and bake at 350 F for 45 minutes or until hot.
Uncover, top with remaining mozzarella.
Bake 15 minutes.
Sprinkle some Parmesan on top.
Let cool down for 15 minutes.
**Could also try in slow cooker on low, making sure noodles are covered with sauce**
Mexican Pizza
*Days 11-24*
Ingredients: 2 15 oz can Low Fat/Low Sodium Light Red Kidney Beans
1 lb 99% lean ground turkey or ground chicken
1 pkg of Mrs. Dash Salt-Free Taco Seasoning (or lowest sodium possible)
4 Large FlatOut Multi-grain with Flax Flatbread (6 per pkg)
Low Fat/Part Skim/2% Shredded Cheese of Your Choice (Mexican Blend used in picture)
1 c Diced Fresh Tomatoes or Low Sodium Salsa (1/4 c per pizza)
1 c Fat Free Plain Greek Yogurt (optional, 1/4 c per pizza)
1 c Guacamole (optional, 1/4 c per pizza) (guac w/carrots for dipping shown in picture)
Preheat oven to 400 degrees.
Brown turkey in skillet. Add taco seasoning and mix together.
Rinse kidney beans under water. Dry them with paper towels.
Warm beans on stovetop (adding any additional spices if you want beans to be spicer... chili powder?).
Once bean are heated, put them in a bowl and mash them as close to the consistency of refried beans as possible.
Place flatbread on parchment paper on baking sheet.
Top half of flatbread with thin layer of beans, layer of turkey & thin layer of beans.
Fold other half on top.
Bake for 10-15 minutes. Remove.
Top pizza with 2% milk cheddar cheese & tomatoes or salsa.
Also top with guac and Greek yogurt if desired.
*Days 11-24*
Ingredients: 2 15 oz can Low Fat/Low Sodium Light Red Kidney Beans
1 lb 99% lean ground turkey or ground chicken
1 pkg of Mrs. Dash Salt-Free Taco Seasoning (or lowest sodium possible)
4 Large FlatOut Multi-grain with Flax Flatbread (6 per pkg)
Low Fat/Part Skim/2% Shredded Cheese of Your Choice (Mexican Blend used in picture)
1 c Diced Fresh Tomatoes or Low Sodium Salsa (1/4 c per pizza)
1 c Fat Free Plain Greek Yogurt (optional, 1/4 c per pizza)
1 c Guacamole (optional, 1/4 c per pizza) (guac w/carrots for dipping shown in picture)
Preheat oven to 400 degrees.
Brown turkey in skillet. Add taco seasoning and mix together.
Rinse kidney beans under water. Dry them with paper towels.
Warm beans on stovetop (adding any additional spices if you want beans to be spicer... chili powder?).
Once bean are heated, put them in a bowl and mash them as close to the consistency of refried beans as possible.
Place flatbread on parchment paper on baking sheet.
Top half of flatbread with thin layer of beans, layer of turkey & thin layer of beans.
Fold other half on top.
Bake for 10-15 minutes. Remove.
Top pizza with 2% milk cheddar cheese & tomatoes or salsa.
Also top with guac and Greek yogurt if desired.
Pizza Casserole
**Days 11-24**
Many ways to modify to your taste!
Ingredients: 1/2 box Brown Rice Noodles
1 c Low Sodium Pizza Sauce (or Low Sodium Spaghetti Sauce for more "lasagna" taste)
1 c Part-Skim/2% Mozzarella Shredded Cheese
1 c Turkey Sausage Crumbles (optional)
1 c Chopped Green Peppers
1 c Chopped Onions
1 c Diced/Sliced Fresh Tomatoes (or 1 can of "No Salt Added" Diced Tomatoes)
1 T Italian seasoning
Preheat oven to 350 degrees.
Cook lasagna noodles according to box directions.
Spread a couple big spoonfuls of pizza sauce to lightly coat bottom of baking pan (enough so noodle don't stick to pan).
Layer of noodles, layer of 1/2 c sauce, layer of 1/2 c cheese, 1/2 c turkey crumbles, green peppers, onions, tomatoes.
Repeat layers above.
Sprinkle on Italian seasoning.
Cover with aluminum foil, and bake for 35 min.
Modifications include: different toppings; cook in crockpot on low for one hour; add a third layer of noodles & toppings; different seasonings
**Days 11-24**
Many ways to modify to your taste!
Ingredients: 1/2 box Brown Rice Noodles
1 c Low Sodium Pizza Sauce (or Low Sodium Spaghetti Sauce for more "lasagna" taste)
1 c Part-Skim/2% Mozzarella Shredded Cheese
1 c Turkey Sausage Crumbles (optional)
1 c Chopped Green Peppers
1 c Chopped Onions
1 c Diced/Sliced Fresh Tomatoes (or 1 can of "No Salt Added" Diced Tomatoes)
1 T Italian seasoning
Preheat oven to 350 degrees.
Cook lasagna noodles according to box directions.
Spread a couple big spoonfuls of pizza sauce to lightly coat bottom of baking pan (enough so noodle don't stick to pan).
Layer of noodles, layer of 1/2 c sauce, layer of 1/2 c cheese, 1/2 c turkey crumbles, green peppers, onions, tomatoes.
Repeat layers above.
Sprinkle on Italian seasoning.
Cover with aluminum foil, and bake for 35 min.
Modifications include: different toppings; cook in crockpot on low for one hour; add a third layer of noodles & toppings; different seasonings
Quinoa Turkey Chili
**Days 1-24**
Feel free to customize this chili to your spiciness and taste! This is a basic recipe.
Ingredients: 2 lb 99% Lean Ground Turkey
1/2-3/4 c Uncooked Quinoa
1 c Water
Green Pepper (as much as you want)
1 16 oz can "No Salt Added" Petite Diced Tomatoes
1 16 oz can "No Salt Added" Tomato Sauce
1 16 oz can Light Red Kidney Beans, drained and rinsed (recipe shown used 1/2 can)
A Few Shakes of Mrs. Dash Salt-Free Onion & Herb (and/or Garlic & Herb)
1 tsp Chili Powder
1 tsp Cumin
1 tsp Paprika
1 tsp Ground Black Pepper
Brown turkey in skillet.
In slow cooker, add all ingredients above.
Cook on high for 2-3 hours.
Keep an eye on chili consistency. Add more water to get chili, as the quinoa soaks up most of it, to your desired thickness.
Can top with reduced fat grated cheese and/or fat free Greek yogurt if desired (after cleanse days 1-10).
Add-ins can include: serrano pepper, red bell pepper, mushroom (after cleanse), hot sauce, red pepper flakes, onion, avocado topping.
**Days 1-24**
Feel free to customize this chili to your spiciness and taste! This is a basic recipe.
Ingredients: 2 lb 99% Lean Ground Turkey
1/2-3/4 c Uncooked Quinoa
1 c Water
Green Pepper (as much as you want)
1 16 oz can "No Salt Added" Petite Diced Tomatoes
1 16 oz can "No Salt Added" Tomato Sauce
1 16 oz can Light Red Kidney Beans, drained and rinsed (recipe shown used 1/2 can)
A Few Shakes of Mrs. Dash Salt-Free Onion & Herb (and/or Garlic & Herb)
1 tsp Chili Powder
1 tsp Cumin
1 tsp Paprika
1 tsp Ground Black Pepper
Brown turkey in skillet.
In slow cooker, add all ingredients above.
Cook on high for 2-3 hours.
Keep an eye on chili consistency. Add more water to get chili, as the quinoa soaks up most of it, to your desired thickness.
Can top with reduced fat grated cheese and/or fat free Greek yogurt if desired (after cleanse days 1-10).
Add-ins can include: serrano pepper, red bell pepper, mushroom (after cleanse), hot sauce, red pepper flakes, onion, avocado topping.
Turkey Meatloaf
**Days 1-24 if turkey is used, Days 11-24 if ground beef is used**
(Picture shown used 1 lb ground turkey to make two loaves.)
Ingredients: 1.5-2 lb 96% lean ground beef or 99% lean ground turkey
1/4 cup unsweetened almondmilk
1/4 teaspoon ground black pepper
2 T Mrs. Dash Salt-free Onion and Herb
3 T Mrs. Dash Salt-free Garlic and Basil
1 T chili powder
1 T dried mustard
1/2 cup chopped onion
3 egg whites, lightly beaten
1/4 c salt-free ketchup
1/2 cup quick-cooking oats or 1/4 cup of 100% whole grain crumbs
Topping:
3/4 cup salt-free ketchup
Preheat oven to 375 degrees F.
Mix all meat loaf ingredients well.
Spray loaf pan with Pam, and place mixture in a baking dish.
Shape into a loaf.
Bake for 50 min.
Spread topping on loaf, bake for additional 20 minutes.
**Days 1-24 if turkey is used, Days 11-24 if ground beef is used**
(Picture shown used 1 lb ground turkey to make two loaves.)
Ingredients: 1.5-2 lb 96% lean ground beef or 99% lean ground turkey
1/4 cup unsweetened almondmilk
1/4 teaspoon ground black pepper
2 T Mrs. Dash Salt-free Onion and Herb
3 T Mrs. Dash Salt-free Garlic and Basil
1 T chili powder
1 T dried mustard
1/2 cup chopped onion
3 egg whites, lightly beaten
1/4 c salt-free ketchup
1/2 cup quick-cooking oats or 1/4 cup of 100% whole grain crumbs
Topping:
3/4 cup salt-free ketchup
Preheat oven to 375 degrees F.
Mix all meat loaf ingredients well.
Spray loaf pan with Pam, and place mixture in a baking dish.
Shape into a loaf.
Bake for 50 min.
Spread topping on loaf, bake for additional 20 minutes.