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Page 1: Skinny Mini Meals
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Skinny Mini-Meals The Recipes

Prepared by Angela Ursprung, The Body Sculptress (SM)

http://thebodysculptress.com

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The Body Sculptress’ Healthy Meal Menu

Just plan to cook and enjoy one meal per category each day! It’s that easy.

Breakfast Snack Lunch Snack Dinner Treat • Pineapple Pancakes No Flour!

• Mediterranean Greek Scramble • Cool Strawberry

Cheese Pot

• Refreshing Melon & Strawberry

Salad • Hearts of Palm

Spinach Dip • Crunchy and

Sweet Dry Roasted Trail Mix

• Chardonnay –Mushroom

Risotto • Southeast Asian

Beef Salad • Age-Defying

Chicken Orzo Salad w/Summer Vegetables

• Chinese Chicken Salad

w/Baby Corn Cobs

• Zesty Feta Stuffed Creamy Cucumbers • Chef's Choice --

Health Bar

• Sage-Baked Onions and

Mustard-Crusted Beef Tenderloin • Light Lemon Chicken and Vegetables • Potassium-Loaded Spicy Peanut Soup

• 'Nilla Wafers and Yogurt

• Oreo Mousse' • Peanut

Butter Roll-Up

• Cinnamon Orange

Pancakes No Flour!

• Vegetarian Eggs Benedict

• Old Fashioned Baked Oatmeal

Bars

• Delicate Oranges

and Berries • Garlic and Sun-Dried

Tomato Hummus • Perfect Roasted Almonds

• Wonderful Walnut Soup

• Curried Chicken Salad

With Wqter Chestnuts • Cool Tuna

with White Beans & Minted Dressing

• Peanutty Cabbage-Apple

Slaw With Raisins

• Chef's Choice -- Health Bar • Ginger Chicken Strips

• Rainbow Lentil Salad

• Pork Tenderloin Medallions with

Chinese Ginger and Snow Peas • Moroccan Vegetable

Stew

• Creamy Chocolate Dream

Dessert • Refreshing

Summer-Berry Compote

• Jell-O Sugar-Free Vanilla

Pudding

• Carrot Cake Pancakes No Flour!

• Mediterranean Vegetable- Cheese Pie • Cool Berry Parfait

• Carrot, Apple, and Ginger

Soup • Feta and Couscous

Stuffed Peaches • Plantars Roasted Cashews

• Tuscan Chicken Salad

w/Artichokes • Vegetable

Lasagna • Warm Quinoa

Salad with Shrimp and Asparagus

• Tomato, Mango and Ginger Gazpacho

• Chef's Choice -- Health Bar

• Spinach and Arugula Stuffed

Mushrooms

• Spicy Peanut Noodles

• Old Fashioned Spaghetti and

Meatballs • Lemon-Mint

Bulgur Risotto With Garlic Shrimp

• Super Light Low-Fat Chocolate Cheesecake

• Chilled Tossed Summer Fruit

• Rich Chocolate

Cake

• Banana Pancakes No Flour!

• Golden Pumpkin and

Carrot Frittata • Frozen Chocolate

Oatmeal Bars

• Minty and Spicy Melon Salad

• Beta-Carotene and Lutein Packed

Baby Spinach and Raspberry

Salad • Plantars Roasted Peanuts

• Summer BBQ Chicken Pizza

• Lively Broccoli, Black Bean

& Bulgur Salad • Mediterranean

Chicken and Cool Cucumbers

• Indian Spicy Chicken Salad

• Chef's Choice -- Health Bar

• Party-Style Loaded Cherry Jell-O

• Mushroom and Swiss Chard Quesadillas

• Chicken and Eggplant Casserole

• Zesty Tilapia Veracruz

• Fresh Strawberries and Balsamic Vinegar

• Hershey's Almond Chocolate Kisses • Sweet and

Creamy Nonfat Yogurt and Fruit

Parfait

• Key Lime Pancakes No Flour! • Sassy

Southwest Skillet

• Summer Fruited Light Oatmeal

• Summer Fruits Chilled Spinach

Salad • Light Low Fat

Cottage Cheese and Cling Peaches • Chocolate

Covered Almonds

• Crisp Rainbow Penne' Pasta

• Michael's Mom's Italian Wedding

Soup • Low-Fat No-Noodle

Turkey Stroganoff

• Tasty Tabouleh-Stuffed Pita

• Chef's Choice - Health Bar

• Shrimp Salad with Orange-Chive

Dressing

• Roasted Pork Tenderloin

Medallions with Steamed Broccoli

and Cranberry Sauce

• Hominy and Black Bean Salad with

Avocado and Roasted Chiles • Italian Chicken

Cacciatore

• Ricotta Summer Fruit Cup

• Fancy Pineapple Lime Jell-o

• Coffee Lovers Espresso Custard

Note that the spicy items are listed in red.

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Week 1’s Recipes

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Pineapple Pancakes

per serving… 2T vanilla protein powder 1T crushed almonds (almond powder) 2T oat flour (processed oats) 3T Splenda 1/8t powdered cardamom 2T egg beaters 2T egg whites ½ cup crushed pineapple Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl with a wire whisk. Poke the whisk into the mix to break up the protein clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a non-stick spray and pour the batter in. Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on the top, lift one edge and spray non-stick spray underneath, then flip carefully as the pancake is large and heavy and will break in ½ if you’re not careful. Turn the skillet off after flipping as it takes minimal time and temperature to finish cooking. Store pancakes in the refrigerator or freezer in a gallon-sized ziplock baggie.

Nutritional info; 255 calories, 24g protein, 22g carbs, 8g fat

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Mediterranean Greek Scramble 4 servings

4 eggs 25.2 2.4 20.0 300 2 cups egg substitute 48.0 8.0 0.0 240 1T chopped parsley 1t chopped oregano 2T minced scallion 1/2t black pepper 1T olive oil 14.0 120 2 cups packed spinach 6.4 8.0 .8 48 1 cup crumbled feta 6.1 21.3 31.9 396 1 cup diced tomatoes 1.6 7.1 .4 32 87.3 88.0 67.1 1136

Break the eggs, combine with the egg substitute and beat with a whisk until smooth. Stir in the herbs and scallion and black pepper. Place a skillet over medium heat. After several minutes, ad the olive oil, wait until about 10 minutes then swirl the pan to coat it. Turn the heat up to medium-high, add the spinach, and sauté for 2 to 3 minutes, or until the spinach has wilted and turns a deep green. Pour the eggs into the pan, scrambling them slowly. As the eggs begin to set, push the curds from the bottom to one side, allowing the uncooked egg to flow into the pan. The spinach will blend into the eggs. When the eggs are mostly set, sprinkle in the crumbled feta. Continue scrambling slowly, allowing the cheese to melt into the eggs. After about a minute, stir in the tomatoes. Store in 2 cup containers. 284 calories, 21.8g protein, 22g carbohydrates, 16.8g fat

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Strawberry Cheese Pot 2 servings

1 cup low-fat cottage cheese

180 32 6 2

1 cup low-fat plain yogurt

110 12 16 0

2T Splenda 2t vanilla extract 2 cups strawberries, fresh, sliced

90 1 20 0

4T unsweetened orange juice

30 .25 7 0

2T Splenda 410 45.25 49 2 Mix together the 1st 4 ingredients and portion into 2 cup containers. Wash the strawberries under cold running water. Chop. Place the strawberries in a blender or food processor with the orange juice and Splenda and process until smooth. Portion equally over the cheese/yogurt mixture. Chill. Store in 2 cup containers. 205 calories, 22.6g protein, 24.5g carbs, 1g fat

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Melon & Strawberry Salad 4 servings

4 cups iceberg lettuce, chopped 1 cup plain nonfat yogurt 1 small honey dew melon ¼ medium cucumber, peeled 2 cups strawberries, sliced Lime rind 1/3 medium cucumber, sliced Fresh mint sprigs Fresh mint sprigs Splenda

Arrange the shredded lettuce on the bottom of a 2 cup container. Cut the melon lengthwise into quarters. Scoop out the seeds and cut through the flesh down to the skin at 1 inch intervals. Cut the melon close to the skin and detach the flesh. Place the chunks of melon on the beds of lettuce with the strawberries and cucumber slices. To make the dressing, put the yogurt, cucumber, mint leaves, lemon rind, and Splenda into a blender or food processor. Blend together for about 15 seconds until smooth. Alternatively, chop the cumber and mint finely, crush the ice cubes, and combine with the other ingredients. Serve with dressing and mint sprigs.

Store in 2 cup containers.

112 Calories, 5g protein, 22g carbohydrates, 1g fat

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Hearts of Palm Spinach Dip 22 servings

22 6-inch tortillas, cut into 8 wedges 1 ¼ cups shredded mozzarella cheese ½ cup grated Asiago cheese, divided ½ cup fat-free sour cream 1T minced fresh garlic 1 14 oz can hearts of palm, drained and chopped 1 10 oz package frozen chopped spinach, thawed, drained, and squeezed dry 1 8 oz block of fat-free cream Cheese, softened 6.5 oz tub light garlic-and-herbs spreadable cheese (like Alouette Light) Preheat oven to 375. To prepare chips, arrange tortilla wedges in a single layer on baking sheets coated with cooking spray. Lightly coat wedges with cooking spray; sprinkle evenly with salt. Bake at 375 for 15 minutes or until wedges are crisp and lightly browned. Reduce oven temperature to 350. To prepare dip, combine mozzarella, ¼ cup Asiago cheese, sour cream, and remaining ingredients, stirring until well blended. Spoon mixture into a 1 ½-quart baking dish coated with cooking spray. Sprinkle with remaining ¼ cup Asiago. Bake at 350 for 40 minutes or until bubbly and lightly browned. Serve with chips. Store in ½ cups containers / quart sized baggies. 128 calories, 4.3g fat, 6.9g protein, 15.7g carbs

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Trail Mix

Serves 1 1 serving Berkeley Trail Mix Store in snack baggies Nutritional info; Calories 150

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Chardonnay Mushroom Risotto 8 servings

4 cups low-sodium broth 1T chopped fresh rosemary 1 1/3 cups water 1 ½ cups brown rice 2 cups peeled, cubed winter squash 1 cup Chardonnay 4t olive oil 2 cups (6oz) fresh mixed mushrooms 1 medium onion, chopped 1/3 cup grated Parmesan cheese 3 cloves garlic, crushed ½t salt 1T chopped fresh sage ¼t black pepper 8 cups chopped Romaine In a medium saucepan, combine broth and water; heat and keep warm. In a separate saucepan, steam the squash cubes in a steamer basket set over boiling water for 10-15 minutes or until tender. Set aside. In a large Dutch oven, heat 3t olive oil over medium heat. Add onion, garlic, sage, and rosemary; sauté for 2 minutes. Add rice and stir thoroughly to coat. Add wine and stir until it absorbs, about 2 minutes. Add ½ cup broth mixture and stir, allowing the broth to absorb, about 2 minutes. Repeat, adding ½ cup broth at a time, stirring nearly constantly, allowing each addition to absorb before adding another (about 20 minutes total). Meanwhile heat remaining 1t olive oil in a skillet over medium-high heat. Add mushrooms, stir, and sauté for about 5 minutes. After the last addition of broth, slowly stir in the squash and mushrooms. Add Parmesan cheese, salt, pepper and stir. Store in 2 cup containers over 1 cup chopped Romaine. 226 calories, 9g protein, 36g carbs, 7g fat

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Southeast Asian Beef Salad 4 servings

2T reduced sodium soy sauce 4 cups mixed greens 1 ½ T honey 4 cups shredded cabbage 1 ½ T rice wine vinegar 2 medium carrots, grated 1 1/2 T dry sherry ¾ lb lean sirloin, cut into strips 2t dark sesame oil 1 T cornstarch ¾ t minced fresh green chili pepper 2T reduced-sodium soy sauce ¾ t minced garlic 1T water 2t extra virgin olive oil ¾ cup sliced scallions In a small bowl or cup, blend the soy sauce, honey, vinegar, sherry, sesame oil, chili pepper and garlic. Line a 3 cup serving container with greens, cabbage, and carrots. Place beef in a medium bowl, add blended cornstarch, soy sauce and water and toss to coat well. Heat oil over medium-high heat in a medium nonstick skillet. Add beef and stir-fry until medium-rare, 2-3 minutes. Add scallions and stir-fry just until slightly softened, about 30 seconds. Arrange beef mixture on top of the veggies, drizzle dressing and serve/store. 327 calories, 13g fat, 33g protein, 19g carbs Store in 3 cup containers.

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Chicken Orzo Salad with Spring Vegetables 7 servings

Juice of 1 lemon ½ cup kalamata pitted, chopped

olives 1 ½ cups water ½ cup roasted red or yellow peppers ½ t salt ¼ cup olive oil ¼ t pepper 2 T lemon juice 1 ½ lb chicken breasts ½ t salt 1 cup orzo ¼ t pepper 2 zucchini, cut in half lengthwise, then sliced

1 cup grape tomatoes, sliced in half 2 cups packed baby spinach leaves Place the lemon juice and water in a pan and heat on medium heat until just below a simmer. Meanwhile, sprinkle ½ t salt and ¼ t pepper on to both sides of the chicken breasts. When the water/lemon juice is hot, place the breasts in the pan and cover. Poach the chicken breast by simmering for approximately 15 minutes or until their internal temperature reaches 165F. Remove from the pan cool and slice into bite-sized pieces. Set aside. Cook the orzo in rapidly boiling water until al dente. Strain under running cold water then set aside. Combine the cooked chicken, cooked orzo, sliced zucchini, sliced grape tomatoes, baby spinach, julienned roasted red peppers and chopped olives in a large bowl and mix thoroughly. Add the olive oil, lemon juice, ½ t salt and ¼ t pepper to the salad and mix well. Store in 2 cup containers. 290 calories, 10g fat, 27g protein, 26g carbs

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Chinese Chicken Salad 4 servings

8 oz chicken breasts 2 t rice wine vinegar 2 t light soy sauce 1 T light soy sauce 1 t sesame oil Dash of chili oil 1 t sesame seeds Chives 2 T olive oil 3 cups bean sprouts 1 red bell pepper, deseeded and thinly sliced

2 carrots, cut into batons 6 baby corn cobs, sliced Marinate the chicken breasts with the soy sauce, sesame o8il, and sesame seeds for 20 minutes. Then remove from the marinade and cut into thin slices. Heat the oil in a wok and add the chicken. Cook for 4-5 minutes until cooked through. Remove and set aside. Let cool. Add the bean sprouts, sliced bell pepper, carrot batons, and baby corn cobs to the wok and stir-fry over medium heat for 2-3 minutes. Remove, set aside, and cool. Combine the rice wine vinegar, light soy sauce and chili oil. Arrange the chicken, veggies and sauce into 2 cup containers. 162 calories, 15g protein, 5g carbs, 10g fat

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Feta Stuffed Cucumbers 4 servings

4 medium cucumbers, chilled and peeled ½ cup crumbled feta cheese 1 T low-fat mayonnaise 2 drops Worcestershire sauce 1 ½ t fresh minced mint 1 cup fresh chopped baby spinach 1 ½ t dried dill weed 4 packages of Splenda Salt and pepper, to taste 1 T minced fresh parsley Cut the chilled, peeled cucumbers in half lengthwise. Scoop out the seeds and centers. Mash the feta with the mayonnaise, Worcestershire mint, spinach, dill, Splenda, salt and pepper until well combined. Stuff the cucumbers and cheese mixture. Sprinkle with parsley and refrigerate to set. Cut the cucumber halves into 2” long pieces. Store in baggies. 120 calories, 7g fat, 6g protein, 10g carbs

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Beef Tenderloin and Baked Onions 8 servings

8 medium yellow onions, halved 2 T Dijon mustard 3 t olive oil 1 T prepared horseradish 1 ½ t pepper 1 2-lb trimmed beef tenderloin ½ t salt ½ cup dry breadcrumbs 1 ½ cups beef broth 4 t low-sodium soy sauce ½ t dried rubbed sage ½ cup shredded lowfat Gruyere cheese

Preheat the oven to 400. Arrange the onions, cut sides up in a single layer in a shallow 4-quart baking dish coated with cooking spray. Brush tops of onions with oil, sprinkle with pepper and salt. Bake for 40 minutes. Add broth and soy sauce and bake 1 hour, baste every 15 minutes. Sprinkle sage and cheese evenly over the onions. Bake an additional 5 minutes or until the cheese melts. Combine the mustard and horseradish; spread evenly over tenderloin. Pat breadcrumbs into mustard mixture. Wrap tenderloin in plastic wrap; refrigerate to 24 hours. Preheat oven to 400. Remove and discard the plastic wrap from tenderloin. Place tenderloin on a broiler pan coated with cooking spray. Bake for 25 minutes or until 145 degrees (medium-rare). Place tenderloin on a cutting board, cover and let stand 10 minutes, then slice into 3-oz servings. Store in 2 cup containers. 315 calories, 13.1g fat, 28.8g protein, 20.1g carbs

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Lemon-Chicken Salad with Feta Cheese 4 servings

1 lb chicken breasts 4 cucumbers, peeled, halved, sliced ½ t oregano 2 cans tomatoes, diced, drained ½ t paprika 4 stalks celery, halved, sliced ½ t salt ¼ cup chopped fresh mint 2 t grated lemon zest 2 oz crumbled feta cheese ¼ cup fresh lemon juice ¼ cup Kalamata olives, drained,

pitted, chopped 4 t olive oil Preheat the broiler. Rub chicken with oregano, paprika and ¼ t salt. Broil 6” from heat for 4 minutes per side. Transfer to a cutting board and when cool enough to handle, slice on diagonal into ¾” strips. In a large bowl, whisk together the remaining ¼ t salt, lemon zest, lemon juice and oil. Add the chicken, cucumber, tomatoes, celery and mint, and toss to combine. Sprinkle with feta and olives. Store in 2 cups containers. 263 calories, 13g fat, 29g protein, 7g carbs

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Spicy Peanut Soup 8 servings

1 T olive oil 2 medium onions, chopped in large pieces 1 green pepper, cored, seeded, chopped in large pieces 1 red pepper, cored, seeded, chopped in large pieces 2 t crushed garlic 1 can (28 oz) quartered tomatoes 10 cups chicken broth ½ t black pepper ½ t red pepper flakes ½ cup uncooked brown rice ½ cup creamy unsalted peanut butter In a large soup pot, heat oil over medium-high, then sauté onions, bell peppers and garlic until the onion and garlic begin to brown, about 5 minutes. Reduce heat to medium, add tomatoes and cook, stirring from time to time, until the cook down, 5-10 minute. Pour in tomato juice and broth and add pepper and red pepper flakes. Bring to a boil over medium-high heat, add rice, then reduce heat to low. Simmer, partially covered, 45 minutes. Add peanut butter all at once, stirring until it melts. Store in 2 cup containers. 233 calories, 12.2g fat, 24.1g carbs, 7.6.g protein

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‘Nilla Wafers and Yogurt 4 servings

8 low fat vanilla wafer 8 T cool whip lite 8 T fat-free strawberry yogurt Put one vanilla wafer in the bottom of a one-cup container. Layer 2T of yogurt, 2T of cool whip and a 2nd vanilla wafer. 140 calories

Oreo Chocolate Mousse 4 servings

1 (2.1 oz pkg) sugar-free, fat-free instant chocolate pudding mix 1 (1 oz pkg) sugar-free, fat-free instant white chocolate pudding mix 3 cups skim milk 10 reduced-fat Oreo cookies, crushed 1 (4 oz pkg) fat-free whipped topping In a large mixing bowl, combine pudding mixes with skim milk. Whisk until the mixture begins to thicken. Add crushed cookies. Set aside some whipped topping for garnish, and stir the remaining topping into the pudding mixture until well combined. Pour into 1 cup containers. Garnish with a bit of whipped topping. 110 calories, 3g fat, 15g carbs, 3g protein

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Peanut Butter Roll-Ups

Makes 1

1 soft taco shell 2.0 13.0 2.3 80.0 ½ T peanut butter 2.0 1.8 4.0 47.5 ¼ cup sliced apple 0 10.5 .3 40.0 ½ T raisins .1 3.5 0 15.0 4.1 28.8 6.3 182.5

Spread the peanut butter on the taco tortilla.

Add the sliced apple and raisins.

Roll.

182.5 calories, 4.1g protein, 28.8g carbs, 6.3g fat.

Store in baggies.

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Week 2’s Recipe

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Cinnamon Orange Pancakes

per serving… 3T vanilla protein powder 2T crushed almonds (almond powder) 3T oat flour (processed oats) 3T Splenda 1/t powdered cinnamon 2-3T egg beaters 2-3T egg whites ½ cup crushed mandarin oranges Preheat the pan to medium-low. Blend the 1st 7 ingredients in a large bowl with a wire whisk. Poke the whisk into the mix to break up the protein clumps. Once the mix is smooth, fold in the oranges, spray a skillet with a non-stick spray and pour the batter in. Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on the top, lift one edge and spray non-stick spray underneath, then flip carefully as the pancake is large and heavy and will break in ½ if you’re not careful. Turn the skillet off after flipping as it takes minimal time and temperature to finish cooking. Store pancakes in the refrigerator or freezer in a gallon-sized ziplock baggie.

Nutritional info; ~250 calories

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Vegetarian Eggs Benedict 4 servings

½ cup fresh basil leaves

1t minced garlic 1T pine nuts 40 1.75 1 4.0 1T olive oil 120 0 0 14 ¼ cup grated parmesan

100 8 0 12.0

1T olive oil 120 14 4 – ½ inch thick tomato slices

26 1 57 .4

2 English muffins, halved

280 10 56 2

4 eggs 300 25.2 2.4 20 Salt and pepper 986 45.95 116.4 66.4 In a food processor, combine the basil, garlic, pine nuts salt and pepper until well combined. Add 1T oil and puree. Add the cheese and process until blended. Brush the tomato slices with 1T oil and roast in a preheated oven for 5 minutes, turning once. Lightly brush the muffins with pesto and toast under a broiler. Poach the eggs. To assemble, put 1/2 a muffin on a plate, add a tomato slice and an egg and drizzle with pesto. Slide into 2 cup containers. 246.5 calories, 11.5g protein, 29.1g carbs, 16.6g fat

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Baked Oatmeal 5 servings 2 cups uncooked quick-cooking oats 15 packets of Splenda 1/3 cup raisins 1T chopped walnuts 1t baking powder 1 ½ cups skim milk ½ cup applesauce 2T butter, melted 1 large egg, beaten Cooking spray Preheat oven to 375. Combine the 1st 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375 for 20 minutes. Store in 1 cling wrap and baggies.

Nutritional info; 199 calories, 7.6g fat, 7g protein, 27.4g carbs.

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Oranges & Strawberries 2 servings

3 sweet oranges 2 cups strawberries 1 lime, juiced and zested 2 T Splenda Fresh mint springs Using a sharp knife cut a slice off of the top and bottoms of the oranges then remove the peel and all the pith, cutting downward and taking care to retain the shape of the oranges. Using a small sharp knife, cut down between the membranes of the oranges to remove the segments. Discard the membranes. Hull the strawberries, pulling the leaves off with a pinching action. Cut into slices along the length of the strawberries. Put the oranges and strawberries in a bowl, then sprinkle with the lime zest, juice and Splenda. Store in 2 cup containers. 168 calories, 4g protein 40g carbs, 0g fat

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Garlic and Sun-Dried Tomato Hummus 5 servings

2 6-inch whole wheat pitas, cut into 10 wedges ¼ cup water 2T chopped oil-packed sun-dried tomato halves ½ t salt ¼ t pepper 2 garlic cloves 1 15-oz can chickpeas/garbanzo beans, drained Preheat the oven to 425 degrees. Coat a baking sheet with cooking spray. Place the pita wedges on the pan and coat with cooking spray. Bake at 425 degrees for 5 minutes or until golden. Combine water tomato, salt pepper, garlic and beans in a food processor, and process until smooth. Serve with pita wedges. 175 calories, 1.7g fat, 6.6g protein, 33.7g carbs

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Roasted Almonds

Serves 1 1 serving roasted almonds Store in snack baggies Nutritional info; Calories 170

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Tuna with White Beans & Minted Dressing

4 servings

½ cup chopped fresh mint ½ cup plain low-fat yogurt 3 T reduced-fat sour cream 1 t grated lemon zest 3 T fresh lemon juice 1 garlic clove, minced ¾ t pepper 2 6oz cans albacore tuna in water, drained 1 10 ½ oz can white kidney beans rinsed and drained 1 large red bell pepper, diced 1 cup shredded carrots ½ cup diced red onion 4 plum tomatoes cut into wedges 1 bunch Arugula, tough stems removed In a bowl, whish together mint, yogurt, sour cream, lemon zest, lemon juice, garlic and pepper. Stir in tuna, beans, bell pepper, carrots and onion. Arrange tomatoes and Arugula and top with tuna salad. Store in 2 cup containers. 237 calories, 3g fat, 31g protein, 21g carbs

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Wonderful Heart-Healthy Walnut Soup 4 servings

1/2 large fennel bulb, cut into quarters 2 T olive oil 2 leeks, white part only, sliced 2 cups cauliflower florets 2 cups chicken broth ½ cup fat-free half and half 2 T dry sherry ½ cup coarsely chopped toasted walnuts ¼ cup crumbled Stilton or Roquefort cheese Finely chopped lemon peel 1 T chopped fresh chives Preheat oven to 440 degrees. In a large baking pan, toss thee fennel with 1 T oil and sprinkle with the salt and pepper to taste. Bake for 15 minutes or until tender and golden brown. When cool enough to handle, slice into ½” strips. Meanwhile, heat the remaining 1 T oil in a heavy medium-sized pot over medium-low heat. Add the leek, stirring until coated with oil. Cover and cook for 5 minutes, or until the leeks are translucent. Add ½ the cauliflower and all of the broth and bring to a boil. Reduce the heat to low and simmer for 20 minute, or until the cauliflower is tender. Remove the mixture to a blender or food processor. Add the fennel to the blender or food processor. Process to puree until smooth and then return to the pot. Add the half and half and sherry. Return to a simmer while stirring in the walnuts. Chop and lightly steam the remaining ½ of the cauliflower and toss equally into each individual serving bowl. Store in 2 cup containers, adding the cheese, lemon peel and chives. 244 calories, 21g fat 7g protein, 10g carbs

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Curried Chicken Salad with Water Chestnuts 4 servings

1 t canola oil 1 lb boneless skinless chicken breast, cut into 1-inch dice 1 cup ¼-inch diced yellow onion 1 ½ t red curry paste 6 oz plain nonfat yogurt 2T fresh lime juice 2 8oz cans water chestnuts, drained 2 inch piece fresh ginger, grated 2 cups green seedless grapes, halved ½ cup toasted pecan pieces 1 cup ¼-inch diced red pepper Heat olive oil in a non-stick skillet. Sauté chicken for three minutes over medium-high heat. Add onion, sauté until translucent. Stir in curry paste. Sauté one minute over low heat. Remove chicken mixture from pan and place in refrigerator to cool completely. While chicken cools mix remaining ingredients. When chicken is cold, combine all ingredients. 360 calories, 30g protein, 15g fat, 29g carbs

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Peanutty Cabbage-Apple Slaw with Raisins 8 servings

1/3 cup balsamic vinegar ½ cup Splenda 1 ½ roasted peanut oil ½ t salt ¼ t crushed red pepper 3 cups coarsely chopped Granny Smith apple ½ cup golden seedless raisins 1 15-oz package cabbage-and-carrot coleslaw Combine first 5 ingredients, stirring with a whisk until Splenda dissolves. Combine apple, raisins, and coleslaw. Drizzle with vinegar; toss well to combine. Chill. Store in 2 cup containers. 128 calories, 2.9g fat, 1/2g protein, 26.7g carbs

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Ginger Chicken Strips 4 servings

1 cup chicken broth 3 T pineapple juice concentrate, thawed 1 T Dijon mustard 1 clove garlic, minced 2T freshly minced ginger 1 t finely chopped fresh sage ½ t mustard powder Dash of ground red pepper 1 T honey 1 lb boneless, skinless chicken breasts Bring the chicken broth to a boil in a small saucepan over medium-high heat until it is reduced to ¼ cup. Add the juice, mustard , garlic, ginger, sage, mustard powder, red pepper and honey. Bring to a boil, reduce the heat to low, and simmer for 5 minutes, stirring occasionally. Remove from the heat. Lightly pound the chicken and cut into strips. Place them in the broth/glaze. Let marinade for 2+ hours. Coat a grill rack with cooking spray. Preheat the grill for 10 minutes on medium-high. Grill the chicken for 2 minutes. Turn and grill for 1 minute longer. Brush with the glaze. Grill for 2 minutes longer, brushing with the glaze, until juices run clear. Store 4 oz each in snack baggies. 161 calories, 2g fat, 27g protein, 7g carbs

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Antioxidant Rich Rainbow Lentil Salad

4 servings

½ lb brown lentils, rinsed 2 bay leaves 2 cloves garlic, minced 1 yellow bell pepper, cored, seeded and diced 1 red bell pepper, cored, seeded and diced ½ cup diced carrot ½ cup chopped beefsteak tomato 1/3 cup crumbled reduced-fat-feta ¼ cup thinly sliced kalamata olives ¼ cup diced red onion ¼ cup fresh chopped parsley ¼ cup red wine vinegar 2 T olive oil ¾ t salt ¼ t pepper

Place lentils, bay leaves and garlic in a large saucepan. Add water to cover end bring to a boil. Turn heat to medium-low, cover and simmer for 30 to 40 minutes, until lentils are tender. Drain, discarding baby leaves.

Transfer to a bowl. Add peppers, carrot, tomato, feta, olives, onion and parsley. Toss to combine.

In a separate bowl, whisk together vinegar, oil, salt and pepper. Pour over lentil mixture and toss.

Store in 2 cup containers. 315 calories, 10.2g fat, 40g carbs, 19.3g protein

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Pork Tenderloin with Ginger and Lemon Sauce And Stir-Fried Snow Peas and Green Onions

4 servings

½ t salt 1 t low-sodium soy sauce ½ t five-spice powder 2 T water ½ t pepper 1 t cornstarch 1 lb pork tenderloin, trimmed and cut crosswise into ½ inch pieces

¼ cup chopped green onions

Cooking spray 1 t peanut oil 2 T chopped green onions 1 t minced peeled fresh ginger 1 T minced peeled fresh ginger 3 cups snow peas 1 garlic clove, minced ½ cup thinly sliced green onions ¼ cup dry sherry 3 T water ¼ cup fat-free chicken broth ¼ t salt 1 T Splenda ¼ t pepper Combine 1st 3 ingredients, and rub evenly over pork. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 1 ½ minutes on each side or until lightly browned. Remove pork from pan, and set aside. Reduce heat to medium. Add 2 T onions, ginger, and garlic to pan; cook 2 minutes or until fragrant, stirring constantly. Combine sherry and next 5 ingredients (through soy sauce ) in a small bowl. Add sherry mixture to pan bring to a boil, scraping pan to loosen browned bits. Add pork to pan; cooking 3 minutes or until pork is done. Remove pork from pan using a slotted spoon, reserving liquid in pan. Combine water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan, and bring to a boil. Cook 30 seconds or until slightly thickened. Serve over pork. Sprinkle with ¼ cup green onions. Heat 1 t peanut oil in a large nonstick skillet over medium-high heat. Add 1 t minced peeled fresh ginger, sauté 30 seconds. Add 3 cups snow peas, and sauté 1 minute. Add ½ cup thinly sliced green onions; sauté 30 seconds. Add 2T water, cook 30 seconds or until snow peas are tender, stirring constantly. Stir in salt and pepper. ~240 calories Store in 2 cup containers.

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Moroccan Chickpea and Vegetable Stew 4 servings

2 large eggplants, cubed 1 medium onion, diced 3 cloves minced garlic 1 8-oz can chickpeas, drained 1 8-oz can diced tomatoes 1 cup vegetable stock 1t chili powder 1t cinnamon 2t ground cumin 1t olive oil Salt, pepper, parsley

Cut off the ends of the eggplant, than chop into ¾" cubes. Chop the onion roughly. Mince the garlic.

Coat a large deep-sided frying pan with olive oil and heat over a medium heat.

Add the minced garlic, onion, chili powder, cumin and cinnamon. Stir well to coat evenly. Cook until the onions have softened (approx. 4-5 minutes).

Add the eggplant, tomatoes and chickpeas, along with the stock. Simmer over medium-low heat, covered, for fifteen-twenty minutes (until the eggplant is tender).

Uncover and stir. If the stew looks very soupy, let the liquid bubble away for a few more minutes.

Add salt, pepper and parsley to taste.

Store in 2 cup containers. 175 calories, 6.7g protein, 35.5g carbs, 2.8g fat

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Silken Tofu Chocolate Dream Dessert 10 servings

12 oz semi-sweet dark chocolate chips 1 t vanilla extract 2 pkgs Silken Lite Extra Firm Tofu 1 pint raspberries Melt the chocolate chips in the microwave oven with 2T of water. Thoroughly blend tofu in a blender or food processor. Add the melted chocolate and vanilla to the tofu and blend at high speed for 2 minutes. Pour mixture into 1 cup containers topped with fresh raspberries. Refrigerate. 176 calroies, 4g protein, 22g carbs, 10g fat

Vanilla Pudding

Make Jello Pudding’s fat-free, sugar-free vanilla pudding as directed. Store one cup containers. Nutritional info;

Calories ~ 100

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Summer Berry Compote 6 servings

2 cups fresh blueberries ½ cup Splenda 2 T white wine vinegar ½ t grated lemon rind 2 T fresh lemon juice 1 ½ cups fresh raspberries 1 12 cups fresh blackberries 2 peaches, peeled and cut into 6 wedges Combine first 5 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Cool to room temperature. Spoon about ¼ cup blueberry mixture into each of 6 one cup containers, and tope ach serving with ¼ cup raspberries, ¼ cup blackberries, and 2 peach wedges. 146 calories, .5g fat, 1.1g protein, 36.9g carbs

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Week 3’s Recipes

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Carrot Cake Pancakes

per serving… 2T vanilla protein powder 1T crushed almonds (almond powder) 4T oat flour (processed oats) 5T Splenda 1/4t cinnamon 2T egg beaters 2T egg whites 2T softened cream cheese, melted slightly ½ cup shredded, steamed carrots 2T chopped toasted pecans Preheat the pan to medium-low. Blend the 1st 8 ingredients in a large bowl with a wire whisk. Poke the whisk into the mix to break up the protein clumps. Once the mix is smooth, fold in the steamed carrots and toasted pecans. Spray a skillet with a non-stick spray and pour the batter in one level ladle-full (these pancakes are a bit smaller) at a time. Cook for ~ 5 minutes on one side. Once the batter has uniformly solidified on the top, lift one edge and spray non-stick spray underneath, then flip carefully as the pancake is large and heavy and will break in ½ if you’re not careful. Turn the skillet off after flipping as it takes minimal time and temperature to finish cooking. Store pancakes in the refrigerator or freezer in a gallon-sized ziplock baggie.

Nutritional info; ~255 calories, 24g protein, 22g carbs, 8g fat

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Mediterranean Vegetable-Cheese Pie 4 servings

2 medium potatoes, peeled and sliced in 1/8 inch rounds

1 cup nonfat ricotta cheese

½ cup diced onion 4 T feta, crumbled 8 cups baby spinach 3 T finely chopped basil 16 kalamata olives pitted and chopped 1 can chopped tomatoes, drained 2 whole eggs 1 ½ T Asiago or Parmesan 3 egg whites 1 ½ T grated lowfat mozzarella Heat oven to 350 degrees. Coat a 9” pie plate with cooking spray. Line bottom of plate with potato slices. Cut remaining slices in half and arrange around side of plate. Bake 12-15 minutes. Remove from oven and set aside. Coat a sauté pan with coking spray and sauté onion over low heat until tender, about 5 minutes. Add spinach to pan and let wilt, about 2-3 minutes. Remove from heat. Drain excess fluid from onion and spinach mixture. Stir in olives. In a medium-sized bowl, beat eggs and egg whites. Stir in ricotta and feta. Add half the basil and set aside. Spoon onion and spinach mixture into pie plate over potatoes. Layer on egg mixture then slices of tomato. Bake 20-25 minutes or until egg is set and a knife inserted comes out clean. Sprinkle grated cheeses evenly over top of pie and top with remaining basil. Return to oven for 5 minutes or until cheese melts. Cut into 4 wedges and store in 2 cup containers. 217 calories, 7.6g fat, 20.5g carbs, 17.5g protein

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Berry Crunch Parfait

Serves 1

½ cup assorted fresh berries ½ cup lemon-flavored nonfat yogurt ¼ cup pineapple chunks 2T Splenda 4T thawed Cool Whip Lite 4T crunchy, sweet whole grain (organic) cereal Layer fruit, yogurt, cool whip and cereal in 2 cup containers. Store in 2 cup containers. Nutritional info; Calories ~175

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Carrot Apple Ginger Soup

2 servings

2 cups chopped raw carrots 1 cup apple, peeled, cored and chopped ½ cup chopped onion ½ cup chopped raw celery 2T peeled and minced fresh ginger 1t minced garlic 4 cups no-slat-added tomato juice ¼ t salt ¼ t black pepper 4 cups water Combine all ingredients in a large pot over medium heat; simmer until liquid is reduced by half. Remove to a food processor and blend. Strain off rough solids. Store 2 ½ cups each in 3 cup containers. 220 calories, 5g protein, 55g carbs, 2.5g fat

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Savory Stuffed Peaches and Feta Couscous

4 servings

1 ½ cups water 1 t sea salt ½ t oregano 1 cup wheat couscous 4 large fresh peaches, halved and pitted 2 T balsamic vinegar 6 oz feta cheese, crumbled 2 T minced fresh chives Ground paprika for garnish Preheat the oven to 350 degrees. Boil the water in a medium sauce pan. Remove from heat, stir in salt, oregano and couscous. Cover immediately and let sit undisturbed 10 minutes. Meanwhile, scoop out peaches somewhat to make a larger whole and brush them with ½ T balsamic vinegar each. Bake 15 minutes at 350 degrees, until soft. Remove to 2 cup containers. Toss the crumbled cheese and 1 T of the minced chives into the couscous, then spoon into the grilled peach halves, mounding the couscous and filling the peaches. Drizzle any remaining peach pan juices over the couscous. Sprinkle lightly with remaining chives and paprika. 170 calories, 7g fat, 7g protein, 21g carbs

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Roasted Cashews

Serves 1 1 serving roasted cashews Store in snack baggies Nutritional info; Calories 170

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Tuscan Chicken Salad with Artichokes

2 servings

1 skinless chicken breast, halved

277 42.2 0 10.8

4T Kraft fat-free Italian dressing

20 0.5 3.6 0

4 cups chopped romaine lettuce

54 4 8 4

1/2 14-oz can quartered artichoke hearts, drained

42.5 3.7 6.2 .6

1/2 can chopped tomatoes

75 2.5 40 0

1/4 cup shredded mozzarella cheese

70 9 0 4

4 fresh basil leaves, cut into thin strips

538.5 61.9 57.8 19.4 Place the chicken and 2T dressing in a resealable plastic bag; seal. Turn bag to coat chicken. Refrigerate 30 minutes. Preheat grill to medium heat. Remove chicken from marinade; discard bag and marinade. Grill chicken 6 to 8 minutes on each side or until cooked through. Remove chicken from grill; cut into strips. Place 2 cups romaine each in 3 cup storage containers. Top with ¼ can of artichokes each, ¼ can of chopped tomatoes, ½ each of chicken. Drizzle each with 1T dressing. Sprinkle with mozzarella and basil leaves. Store in 3 cup containers.

269 calories, 30.9g protein, 28.9g carbs, 9.7g fat

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Whole Wheat Vegetable Lasagna

10 servings

1 t olive oil 4 zucchini, sliced 4 summer squash, sliced 2 cups reduced-fat ricotta cheese 1 egg 1 T dried basil ¼ t salt 1/8 t pepper 2 cups low-sugar tomato or spaghetti sauce 9 whole wheat lasagna noodles, cooked 1 package (10oz) frozen chopped spinach, thawed and squeezed dry ¼ cup grated Parmesan cheese ¼ cup shredded reduced-fat mozzarella cheese Preheat the oven to 350 degrees. Coat a 13x9 baking dish with cooking spray. Heat the oil in a medium skillet over medium heat. Add the zucchini and summer squash and cook for 4 minutes, or until crisp-tender. Remove from the heat and set aside. In a medium bowl, combine the ricotta, egg, basil, salt, and pepper. Set aside ½ cup of the tomato sauce. Place 3 lasagna noodles in the prepared baking dish. Evenly spoon half of the tomato sauce over the noodles. Top with half of the ricotta mixture, half of the spinach, half of the zucchini, and half of the Parmesan. Repeat layering with 3 more noodles and the remaining ingredients. End with the remaining 3 noodles. Spoon the remaining sauce over top and sprinkle with the mozzarella. Cover with foil and bake for 25 minutes. Uncover and bake for 20 minutes longer, or until hot and bubbly. Let stand for 10 minutes before serving. Store in 2 cup containers. 260 calories, 8.4g fat, 14.4g protein, 34.8g carbs

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Quinoa Salad with Shrimp and Asparagus

4 servings

1 TB olive oil 2 cloves garlic, minced ½ medium red onion, finely diced ½ cup sun-dried tomatoes, cut into thin strips ½ cup vegetable stock 1/2 cup white wine 1/8 cup fresh lemon juice 1 TB grated lemon zest 1/2 t ground pepper ½ cup quinoa ½ lb medium shrimp, peeled and deveined ½ lb asparagus, cut into 1-inch pieces ¼ cup green peas ½ cup roasted cashew pieces 6 green onions, minced ¼ cup finely chopped parsley In a saucepan, heat the olive oil over medium heat, and sauté the garlic and onion for 3 minutes. Add the sun-dried tomatoes, and continue to sauté for 1 more minute. Add the vegetable stock, white wine lemon juice, lemon zest, pepper and salt and bring it to a boil. Stir in the quinoa, and simmer on a low heat with the saucepan covered for about 20 minutes, or until the quinoa is almost tender to the bite. Add the shrimp to the saucepan on top of the quinoa and simmer for 3 more minutes. Add the asparagus and peas on top of the shrimp and simmer for 3 more minutes .Top the dish with the roasted cashew pieces, scallions and chopped parsley. Season to taste with salt and pepper. Store in 2 cup containers. 330 calories, 14g fat, 30g carbs, 20g protein

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Tomato, Mango and Ginger Gazpacho

5 servings

1 cup fresh green beans, blanched and shocked 2 cups pineapple juice ½ cup roasted red peppers ½ cup peeled, chopped fresh ginger 3 fresh jalapeno peppers, stemmed, seeded and chopped 4 T sweetened soy sauce (see notes) 4 cups tomato juice 1 medium zucchini, cut into ¼ inch dice 1 medium red onion, cut into ¼ inch dice 1 medium green bell pepper, cut into ¼ inch dice 1 small tomato, seeded and cut into ¼ inch dice ¼ cup chopped fresh parsley 4 T chopped fresh cilantro 2 mangoes, peeled, pitted and cut into ¼ inch dice ½ cup fresh lime juice Salt and pepper to taste Drop the beans into boiling water for 2 minutes. Then transfer to ice water. Drain again thoroughly. Cut the beans into ¼ inch rounds and set aside. Combine 1/4 cup soy sauce, 2T Splenda and 1 tsp chile paste to make the sweetened soy sauce. Combine the pineapple juice, roasted red peppers, ginger, jalapenos and 2 T sweetened soy sauce in a blender or food processor and process until smooth. Press the mixture through a fine sieve into a large bowl. Stir in the beans and the remaining ingredients and refrigerate, covered, until well chilled, about 2 hours. Stir the gazpacho, then ladle it into chilled bowls dividing the vegetables and mango evenly. Store in 3 cup containers. 161 calories, 3.5g protein, 29.2g carbs, .4g fat

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Spinach and Arugula Stuffed Mushrooms

3 servings

10 oz baby spinach 5 oz Arugula 3 large Portobello mushrooms ½ cup minced onions 1 t olive oil 1 cup low-fat cottage cheese 2 T grated parmesan cheese 1 t dill weed 1 T soy sauce ¼ t black pepper Wash the spinach and Arugula in plenty of cold water to remove grit. Remove thick stems. Put into a large pot with the water still clinging to the leaves. Steam until wilted, about 3-5 minutes. Drain and cool. Squeeze out excess moisture and chop finely. Remove the stems from the mushroom caps. Place the caps stem side up in a baking dish sprayed with nonstick spray. In a large non-stick frying pan, sauté the onions in oil until soft. Finely chop the mushroom stems and add to the pan with the onions. Sauté for 3 minutes. Remove from the heat and stir in the spinach/Arugula mixture, cottage cheese, parmesan, dill, soy sauce and pepper. Divide the mixture among the mushroom caps, mounding it. Bake at 400 degrees for 20 minutes or until lightly browned. Store in 2 cup containers. 182 calories, 4g fat, 22g carbs, 20g protein

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Spicy Peanut Noodles

10 servings

2 carrots, peeled 3 t olive oil 2 t grated fresh ginger 3 garlic cloves, minced 1 cup fat-free low-sodium chicken broth ½ cup natural-style peanut butter ¼ cup low-sodium soy sauce 3 T rice or white wine vinegar 1 t chili garlic sauce ¼ t salt Cooking spray 2 red bell peppers, cut into strips 1 lb snow peas, trimmed 8 cups hot, cooked linguine (1lb uncooked) ½ cup chopped fresh cilantro Shave the carrots lengthwise into thin strips using a vegetable peeler; set aside. Heat 1 t oil in a small saucepan over medium heat. Toss in ginger and garlic, sauté for 30 seconds. Add broth, peanut butter, soy sauce, vinegar, chile garlic sauce and salt; stir well. Simmer for 7 minutes, stirring. Remove from heat; keep warm. Heat 2 t o9l in a large, nonstick skillet, coated with cooking spray, over medium-high heat. Add bell peppers and snow peas; sauté for 5 minutes, then remove. Combine carrots, peanut butter and bell pepper mixtures, then linguine, in a large bowl; toss well. Sprinkle with fresh cilantro. Store in 1 ½ cup containers. 286 calories, 9g fat, 11g protein, 42g carbs

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Classic Spaghetti and Meatballs

16 servings

1 lb lean ground beef ¼ c chopped onion ¼ c skim milk 1/8 t pepper 1 egg ¼ c dry bread crumbs ¾ t salt 1 t Worcestershire Sauce 8 cups cooked spaghetti 8 cups bottled spaghetti sauce, like Ragu 16T grated Parmesan cheese For the meatballs: Mix the first 8 ingredients together in a large bowl. Shape meatballs from rounded measured tablespoons and place the meatballs in a pam-sprayed baking pan 13x9x2 or 15 ½ x 9 ½ x1. Bake uncovered at 400 degrees until light brown about 20 minutes. Drain off the excess fat. For the sauce: Empty 8 cups of sauce into a saucepan and bring to a simmer. Place meatballs into the sauce and simmer for 5-10 minutes. Meanwhile, cook the spaghetti according to package directions and drain. Put 1/16th of each of the spaghetti, sauce and meatballs into 2 cup serving containers. 328.9 calories, 15.4g protein, 40.6g carbs, 10.7g fat

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Lemon-Mint Bulgur Risotto with Garlic Shrimp 4 servings

3 cups water 1 t salt 2 T olive oil ¾ cup finely chopped green onions 1 cup uncooked bulgur 4 cups torn spinach 1/3 cup chopped fresh mint 1 T grated lemon rind 2 T fresh lemon juice 4 garlic cloves, minced ¼ t black pepper 1 lb medium shrimp, peeled and deveined Combine water and ¾ t salt in a medium sauce pan; bring to a simmer (do not boil). Keep warm over low heat. Heat 1 T oil in a medium sauté’ pan over medium heat. Add green onions, cook 1 minute, stirring constantly. Add bulgur, cook 2 minutes, stirring constantly. Add warm salted water, ½ cup at a time, stirring frequently until each portion of warm salted water is absorbed before adding the next (about 20 minute total). Remove from heat. Add spinach, mint, rind, and juice, stir until spinach wilts. Keep warm. Heat 1 T oil in a medium nonstick skillet over medium-high heat. Add garlic; sauté’ 30 seconds. Add /4 t salt, pepper, and shrimp; sauté for 2 minutes or until shrimp are done. Divide risotto evenly among 4 small bowls or plates, and arrange shrimp evenly over risotto. Garnish with lemon slices if desired. Store in 2 cup containers. 321 calories, 9.4g fat, 28.9g protein, 32.3g carbs

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Cheesy Chocolate Cheesecake Cups

8 servings

3 envelopes of unflavored gelatin ¾ cup water 34 oz low fat cottage cheese 1 cup Splenda 1 t vanilla extract 1 cup nonfat sour cream 1 T Splenda 4 T cocoa Add the gelatin to ¾ cups of water. Let stand for 2 minutes, then microwave for 30 seconds. Stir and let rest. Blend the cottage cheese, 1 cup of Splenda, and ¼ of the gelatin in the food processor until smooth. Transfer to a mixing bowl. Blend the vanilla, sour cream, 1 T Splenda, cocoa, and remaining gelatin in the food processor until smooth. Combine the chocolate mixture with the cheese mixture and beat for 2 ¼ minutes. Pour the mixture into 1 cup containers and refrigerate over night. Store in 1 cup containers. 180 calories, 23.5g protein, 13.5g carbs, 4g fat

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Chilled Summer Fruit

Serves 2

2 fresh peaches, halved, pitted and sliced ¼ cup fresh blueberries ¼ cup fresh strawberries, sliced ½ honeydew melon, cubed Mix fruit in a mixing bowl. Drizzle with a mixture of 2T pear-infused vinegar and 4T Splenda. Store in two cup containers. Nutritional info; Calories ~ 150

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Chocolate Cakes w/Coffee Cream

Serves 2

SAUCE 1/3 cup 2% milk 4t Splenda 1 1” piece vanilla bean 4t brewed coffee 1 egg yolk CAKES 1 egg, separated 2T Splenda 1/4 cup chopped bittersweet chocolate 7t nonfat plain yogurt Sauce: Bring 1st 4 ingredients to a simmer in a medium pan over medium heat stirring continuously. Remove vanilla bean; scrape seeds into sauce. Place egg yolk in a bowl. Stir in 2T hot milk mixture; add back to pan. Cook 1 minute; stir. Remove from heat; cool. Cover and refrigerate. Cakes: Beat egg white in a bowl with an electric mixer on high until foamy. Add 1/2t Splenda, continue beating on high, adding 5 more 1/2t increments of Splenda until stiff peaks form. In another bowl, beat egg yolk with remaining 1T Splenda until thick. Melt chocolate in a double boiler or microwave. Remove from heat; stir in yogurt; add to egg yolk mixture. Fold in egg white mixture. Cover; refrigerate at least 1 hour. Heat oven to 325. Coat 2 molds in a large-sized muffin tin with cooking spray; pour in batter. Bake 12 minutes or until cake springs back when touched. Cool slightly. Put each cake in a 2 cup container. Split sauce evenly on top of each muffin. Store in two cup containers. Nutritional info; 159 calories, 5.85g protein, 13.1g carbs, 9g fat

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Week 4’s Recipes

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Banana Pancakes

per serving… 2T vanilla protein powder 1T crushed almonds (almond powder) 2T oat flour (processed oats) 3T Splenda 1/8t powdered cardamom 2T egg beaters 2T egg whites ½ cup processed ripe bananas Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl with a wire whisk. Poke the whisk into the mix to break up the protein clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a non-stick spray and pour the batter in. Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on the top, lift one edge and spray non-stick spray underneath, then flip carefully as the pancake is large and heavy and will break in ½ if you’re not careful. Turn the skillet off after flipping as it takes minimal time and temperature to finish cooking. Store pancakes in the refrigerator or freezer in a gallon-sized ziplock baggie.

Nutritional info; 255 calories, 24g protein, 22g carbs, 8g fat

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Pumpkin Frittata

3 servings

1 medium 8oz sweet potato, peeled and sliced 1 T olive oil 1 large carrot, shredded ¼ cup thinly sliced green onions 2 garlic cloves, minced 2 whole eggs 3 egg whites ½ cup canned pumpkin ½ t ground ginger ½ t salt ¼ t pepper 1/8 t nutmeg ½ cup shredded part-skim mozzarella Cook sweet potato in boiling water until tender, about 7 minutes. Drain well. Preheat oven to 400 degrees. In a large nonstick ovenproof skillet, warm 1 t of oil over medium heat. Add carrot, green onions and garlic, and cook, stirring frequently, until carrot is soft, about 5 minutes. In a medium bowl, stir together whole eggs, egg whites, pumpkin, ginger, salt, pepper and nutmeg. Stir in carrot mixture. In the same skillet, warm the remaining 2 t oil over medium heat. Add sweet potato and stir to coat. Spoon egg-carrot mixture on top and sprinkle with mozzarella cheese. Cook until bottom is set, about 5 minutes. Transfer skillet to oven and bake until frittata is set, about 10 minutes. Cut into 4 wedges. Store in baggies and/or quart storage bags. 247 calories, 11.2g fat, 14.7g protein, 22.7g carbs

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Frozen Chocolate Oatmeal Bars

4 servings

6-10 T boiling water 4 T peanut butter ½ cup raisins ½ cup quick oats 4 scoops chocolate protein powder Mix the peanut butter and 2 T hot water until smooth and blended. Add the protein powder, raisins, oats and mix well until the mixture holds together. Add up to 3 more T of hot water as needed. The mixture should pull away from the sides of the bowl and be mixed thoroughly. Divide the mixture in four pieces (each measuring ~ 3 ounces) and put each quarter on a large square of saran wrap. Putting one piece at a time into the palm of your hand, form the mixture into a solid ball. Then begin squishing it into a bar-like shape. Put the mixture onto the cling wrap and continue pulling and flattening – shaping into a bar. Fold the wrap over the mixture. Wrap and freeze. Store in baggies. 292.5 calories per bar

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Minty Melon Salad

2 servings

1 medium ripe cantaloupe or honeydew melon, cut into bite-sized pieces 2 T chopped fresh mint Juice from one medium lime 3 t chili powder ¼ t sea salt Simply combine all the ingredients and toss. Store in 2 cup containers. 120 calories, 0g fat, 1g protein, 14g carbs

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Baby Spinach and Raspberry Salad

4 servings

¼ cup sunflower seeds ¼ cup balsamic vinegar 1 t honey 1 T each chopped fresh parsley, cilantro, chives and basil 1 clove garlic, minced ½ small shallot, minced ¼ cup olive oil 8 cups baby spinach 1 cup fresh raspberries 2 cans mandarin oranges, drained 1 red bell pepper, cored, seeded and cut into 2 inch strips 1 medium carrot, shredded Heat oven to 350 degrees. Toast sunflower seeds on a cookie sheet for 4 minutes . Whisk together vinegar honey, herbs, garlic and shallot. Slowly whisk in oil. Season with salt and pepper and put in ½ cup containers. In a bowl, toss the spinach with sunflower seeds and remaining ingredients and store in 3 cup containers. 121 calories, 6g fat, 15g carbs, 4.7g protein

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BBQ Chicken Pizza

8 servings

12-inch prepared thin pizza crust, like Boboli ½ cup spicy, smoky BBQ sauce 1 ½ cups chopped, cooked skinless chicken 1 cup shredded reduced-fat Monterey Jack cheese 1/3 cup sliced black olives 1/3 cup chopped red bell pepper Heat oven to 450 degrees. Place pizza crust on ungreased cookie sheet. Spread crust with BBQ sauce, then top with chicken, cheese, olives and bell pepper. Bake 10-12 minutes or until pizza is crisp and cheese is melted. Remove from oven and let stand five minutes. Cut into 8 slices. Store in 2 cup containers. 245 calories, 15g protein, 23g carbs, 10g fat

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Broccoli, Black Bean & Bulgur Salad

4 servings

¾ cup medium-coarse bulgur 2 cups water 4 cups small broccoli florets 1 15oz can black beans, rinsed and drained 1 cup shredded carrots 1 navel orange, peeled and coarsely chopped 1 small red onion, halved and thinly sliced 3 T fresh lemon juice 2 T olive oil 2 t grated orange zest 2 T orange juice 2 t grated fresh ginger 1 garlic clove, minced ½ t salt ½ t crushed red pepper flakes In a medium saucepan, combine bulgur and water, and bring to a boil over high heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is absorbed, 15-20 minutes. Spread bulgur out on a jelly-roll pan and place in freezer for 10-15 minutes to quick-cool. Meanwhile, rinse saucepan fill with 1” of water and bring to a boil over high heat. Add broccoli and return to a boil. Cook, stirring frequently, until broccoli is crisp-tender, 3-4 minutes Drain in a colander and cool briefly under cold running water. Place bulgur, broccoli, beans, carrots, chopped orange and onion in a large salad bowl. In a small bowl, whisk together lemon juice, olive oil, orange zest, orange juice, ginger garlic, salt and red pepper flakes. Pour dressing over the salad and toss to coat. Store in 3 cup containers. 298 calories, 8.3g fat, 13g protein, 49 carbs

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Mediterranean Chicken & Cool Cucumbers

4 servings

1 lb skinless, boneless chicken, thawed and pounded 4 T low-fat plain yogurt 3 T sun-dried tomato paste 1 T olive oil ½ cup fresh basil leaves, lightly crushed 2 garlic cloves, minced 3 medium cucumbers, peeled and sliced very thin 1 small white onion sliced very thin 2 t salt 2 T white wine vinegar 1 T minced fresh dill weed Chicken: Combine the yogurt through the garlic and stir well to mix. Transfer the marinade to a dish large enough to hold the chicken in a single layer. Add the pounded chicken pieces and turn to ensure that all pieces are coated. Cover with plastic wrap and refrigerate for at least 2 hours. Cucumbers: Meanwhile toss the cucumber and onion slices in a large colander with salt. Place the colander over a bowl to catch the liquid and refrigerate the whole thing for 2 hours. Remove each from the refrigerator. Warm chicken for 30 minutes while the cucumbers get rinsed with cool running water and drained for 20 minutes. Place the chicken over a medium barbecue and cook for ~ 30-40 minutes, turning frequently. Or broil for 10-15 minutes until all pink is removed. Toss cucumbers with vinegar and dill weed. Store in 3 cup containers. 173 calories, 14.5g protein, 10g carbs, 8g fat

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Indian Spicy Chicken Salad

4 servings

6 oz chopped cooked chicken breast 2 tomatoes, peeled and chopped 1 green chili, seeded and finely chopped ½ cucumber, peeled and chopped ½ iceburg lettuce, chopped 1 green pepper, seeded and chopped ½ cup cilantro, chopped 1 cup shredded cabbage, chopped 2t cumin seeds 1 can mandarin oranges with juice Juice of 1 lemon Salt and pepper to taste Cook, cool and chop the chicken. Mix everything together. Store in 2 cup containers. 147.8 calories, 14.9g protein, 16.2g carbs, 2.3g fat

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Black Cherry Jell-O

5 servings

2 3oz packages black cherry jell-o 1 15oz can Bing cherries 4 oz low-fat cream cheese, softened 4 oz nonfat sour cream ½ cup Splenda 1 t vanilla extract 1 cup chopped pecans 1 cup miniature marshmallows Dissolve jell-o in 2 cups hot water. Add 1 cup cold water and the juice from the cherries. Add cut up cherries and pour into one-cup containers. Chill until firm. Mix softened cream cheese with sour cream. Gradually add Splenda and vanilla extract. Add pecans and marshmallows. Spoon onto set jell-o. Store in 1 cup containers. 208 calories, 2.4g protein, 42.8g carbs, 7.2g fat

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Mushroom and Swiss Chard Quesadillas

6 servings

2T olive oil 1 large onion, halved lengthwise and thinly sliced 4 cloves minced garlic 1 lb fresh sliced mushrooms 2 cups shredded Swiss Chard (green vegetable) ½ t dried thyme 1 cup crumbled feta cheese ½ cup chopped fresh parsley 6 8” whole wheat flour tortillas In a large skillet, heat oil over medium heat. Add onion; cook ~ 4 minutes or until tender Add garlic; cook and stir for 1 minute more. Add mushrooms. Cook about 5 minutes or until tender and most of the liquid is evaporated, stirring occasionally. Stir in the Swiss chard and thyme; cook about 5 minutes more or until chard is tender. Transfer mushroom mixture to a medium bowl. Stir in feta cheese and parsley. Spoon ~ ½ cup of the mushroom mixture onto half of each tortilla. Fold the opposite half of each tortilla over mixture, pressing lightly. Heat a griddle or skillet over medium heat. Cook filled tortillas ~ 4 minutes or until tortillas are browned, turning once. Cut each quesadilla in half. Store in 2 cup containers. 255 calories, 12g fat, 13g protein, 23g carbs

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Chicken and Eggplant Casserole

4 servings

1 eggplant, peeled and cut into 12 slices 2 T shredded parmesan cheese ½ clove garlic, minced ¾ lb boneless, skinless chicken breast, chopped 1 can (14.5oz) diced tomatoes 1 medium onion, chopped 1 large green bell pepper, chopped ½ cup mushrooms, sliced ¾ t dried Italian seasoning ¼ t ground black pepper ¼ cup shredded reduced-fat mozzarella cheese

Preheat the broiler. Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist the slices with cooking spray. Broil 4 inches from the heat for 2 minutes or until golden. Turn the eggplant over and mist again. Sprinkle with the parmesan cheese and garlic. Broil for 1 minute or until golden. Set aside.

Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes or until no longer pink. Add the tomatoes (with juice), the onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes.

Preheat the oven to 375 degrees. Coat an 8” baking dish with cooking spray. Arrange 6 eggplant slices in the bottom of the dish. Top with the chicken mixture. Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and bake, covered, for 50 minutes.

Store in 2 cup containers. 205 calories, 3g fat, 25g protein, 19g carbs

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Zesty Tilapia Veracruz

2 servings

1/3 cup chopped onion 2 large garlic cloves, minced 1 can diced tomatoes 2 T minced jalapeno chili peppers ¼ cup finely chopped green olives 1 T capers ¼ t salt 3 T water 12 oz tilapia fillets 1 whole lime Cooking spray

Spray a medium frying pan with cooking spray and place over medium high heat. Add onion and garlic and cook until tender, but not browned, ~ 3-5 minutes.

Add tomatoes, jalapenos, olives, capers, salt and water. Allow mixture to boil, cover pan, then reduce heat and simmer until tomatoes are slightly softened and warm, ~7-10 minutes.

Add fish to simmering sauce and squeeze juice of the entire lime over the fillets. Spoon some sauce on top, then cover pan and cook ~6-10 minutes until fish flakes easily.

Store in 2 cup containers. 243.5 calories, 31.7g protein, 11.4g carbs, 7.5g fat

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Balsamic Strawberries

8 servings

16 cups fresh strawberries, washed and sliced 16 T balsamic vinegar 32 packets Splenda

Combine the sliced strawberries with the vinegar/Splenda mixture.

Store in 2 cup containers. 92 calories, 2g protein, 20.8 carbs, 1.2g fat

Hershey’s Kisses With Almonds

1 serving 6 Hershey’s Kisses with Almonds Store in snack baggies, ~150 calories

Berry Crunch Parfait

Serves 1

1 cup summer fruit 4T nonfat yogurt 2 packets Splenda 2T thawed Cool Whip Lite 4T crunchy, sweet whole grain (organic) cereal Layer strawberries, cool whip and cereal in 2 cup containers. Store in 2 cup containers, ~ 150 calories

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Week 4’s Recipes

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Key Lime Pancakes

per serving… 2T vanilla protein powder 1T processed pecans 2T oat flour (processed oats) 3T Splenda 1/2t vanilla extract 2T egg beaters 2T egg whites ¼ cup lite coconut milk 2T lime juice Preheat the pan to medium-low. Blend the 1st 9 ingredients in a large bowl with a wire whisk. Poke the whisk into the mix to break up the protein clumps. Once the mix is smooth, fold in the pineapple, spray a skillet with a non-stick spray and pour the batter in. Cover the skillet for ~2 minutes. Once the batter has uniformly solidified on the top, lift one edge and spray non-stick spray underneath, then flip carefully as the pancake is large and heavy and will break in ½ if you’re not careful. Turn the skillet off after flipping as it takes minimal time and temperature to finish cooking. Store pancakes in the refrigerator or freezer in a gallon-sized ziplock baggie.

Nutritional info; 255 calories, 24g protein, 22g carbs, 8g fat

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Sassy Southwest Skillet

4 servings

2T sliced almonds 1 yellow bell pepper, cut into thin bite-sized strips 1 fresh jalapeno chile pepper, seeded and chopped 1T olive oil 4 medium tomatoes, peeled and chopped 1 ½ t ground cumin Salt and pepper 4 eggs In a large skillet, cook almonds over medium heat for 4-5 minutes or until lightly browned, stirring occasionally. Remove toasted almonds from skillet; set aside. In the same skillet, cook bell pepper and jalapeno pepper in hot oil about 2 minutes or until tender. Stir in tomato, chili powder, cumin, and salt and pepper. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. Break one of the eggs into a measuring cup. Carefully slide the egg into the simmering tomato mixture. Repeat with the remaining eggs. If desired, season the eggs lightly with black pepper and additional salt. Simmer the eggs, covered, over medium-low heat for 3-5 minutes or until the whites are completely set and yolks begin to thinken but are not hard. Place each egg, with ¼ of remaining dish, into 2 cup containers. Sprinkle with toasted almonds. Store in 2 cup containers. 171 calories, 11g fat, 9g protein, 11g carbs

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Summer Oatmeal 12 servings 10 cups of water 1T ground cinnamon 1/2t salt 12 packages of Splenda 2t ground cardamom 12 ½-cup dry servings of quick oatmeal 6 cups summer fruit 6T maple syrup 1. Add Splenda, cardamom, cinnamon and salt to the water and bring it to a

boil. 2. Place the oatmeal in a large mixing bowl. Pour the sweetened boiling

water over it. Let it sit for 10 minutes. 3. Spoon into 2 cup serving containers. 4. Spoon ½ T maple syrup and ½ cup summer fruit onto the tops. Store in 2 cup storage containers. ~200 calories

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Summer Fruits Spinach Salad

3 servings

1 cup cantaloupe chunks, bite-sized 1 cup honeydew melon chunks, bite-sized 1 cup fresh pineapple chunks, bite-sized 1 cup loosely packed fresh baby spinach leaves 1 cup red grapes, cut in half 2 T crumbled blue cheese ¼ cup chopped walnut pieces, toasted 1 t poppy seeds 2 T honey 1 T lemon juice

Make the dressing by whisking together the honey, lemon juice and poppy seeds.

Toss the fruit, spinach and blue cheese with the dressing in a large bowl.

Sprinkle with toasted walnut pieces.

Store in 2 cup containers. 180 calories, 7g fat, 4g protein, 30g carbs

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Classic Cottage Cheese & Cling Peaches

1 serving

½ cup low-fat cottage cheese ½ t Asian five-spice ½ cup peach slices 2 packets Splenda

Put the cottage cheese in one cup containers topped with cling peaches and Asian 5-spice.

~ 170 calories

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Crisp Rainbow Penne’ Pasta

3 servings

8 oz penne pasta 3 T olive oil 3 cloves garlic, minced 16 oz package frozen broccoli florets, thawed 16 oz can garbanzo beans, drained and rinsed 1 medium red bell pepper, thinly sliced 3 T water ½ t salt ¼ cup grated parmesan pepper

Cook the pasta in boiling salted water according to package directions. Heat the oil in a large skillet over low heat. Add the garlic and sauté 5 minutes, allowing the flavors to fully release into the oil. Add the broccoli, beans, peppers, water and salt.

Cover and adjust heat to medium. Steam, stirring occasionally, 5-7 minutes, or until broccoli is hot and the pepper is crisp-tender. Toss the pasta with the vegetables. Top with the Parmesan cheese and fresh pepper.

Store in 3 cup containers. 265 calories, 2g fat, 41g carbs, 12g protein

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Michael’s Mom’s Italian Wedding Soup

10 servings

1 lb lean ground beef 1 egg 2 t garlic powder ¼ cup parmesan cheese Salt and pepper 1 or 2 cubes chicken bouillon 2 boxes chopped frozen spinach 1 box chicken noodle soup mix (like Liptons) 2-3 handfuls of very fine noodles, broken up 3 chicken breast halves, boiled and broken up For the Meatballs: Add 1 egg, garlic powder, parmesan cheese and salt and pepper to taste. Mix well and form tiny meatballs. Sauté over medium-high heat until browned. For the Soup: In a large sauce pan bring 12 cups cold water to boil. Add bouillon, spinach and the meatballs. Remove scum from the top of the soup before adding 2 packages of the soup mix and noodles and cook for 15-20 minutes. Drop the broken chicken into the soup being careful to remove any bones. Store in 2 cup containers.

277 calories, 28.5g protein, 20.2g carbs, 8.1g fat

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Low-Fat Low-Carb Turkey Stroganoff

4 servings

1 lb 90% lean ground turkey 4 cups sliced white mushrooms 1 12oz jar fat-free beef gravy 4 oz fat-free sour cream Salt and pepper 1T sherry

Preheat a nonstick skillet over medium-high heat.

Add ground turkey and brown 3-5 minutes. Add mushrooms and stir until mixture crumbles.

Drain. Return mixture to skillet and add gravy, sour cream, salt and pepper. Cover and simmer over medium heat for 3-5 minutes or until thoroughly heated. Stir in the sherry.

Store in 2 cup containers. 233 calories, 9g fat, 11g carbs, 27g protein

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Tasty Tabouleh Pita

8 servings

4 whole wheat pitas 1 cup bulgur-medium (cracked wheat) 2 cups water Juice of 1 lemon ¼ cup olive oil 3 medium tomatoes, diced 3 green onions, diced 2 medium cucumbers, peeled and diced 1 large green bell pepper, diced 1 cup finely chopped parsley

Cut pitas in half and split open. Soak bulgur in water in a medium bowl for 15 minutes, then drain.

In a separate small bowl, mix lemon juice with olive oil. Add lemon juice mixture to bulgur. Add tomatoes, green onions, cucumbers, bell pepper and parsley. Mix well. Add salt and pepper.

Spoon mixture into pitas and serve.

Store in pitas in baggies and put ½ cup Tabouleh in 1 cup containers. Each serving is ½ pita and ½ cup Tabouleh. 109 calories, 3g protein, 12g carbs, 7g fat

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Shrimp Salad with Orange-Chive Dressing

4 servings

1/3 cup diced unpeeled sweet potato 1 garlic clove, minced 1 lb medium shrimp, shelled and deveined 3 cups baby spinach 3 plum tomatoes, diced 1 cup diced red bell pepper 1 cup thinly sliced cucumber ¼ cup sliced radishes ½ cup orange juice 2 T chopped green onions 1 T olive oil 1 T Dijon mustard ¼ t black pepper

In medium saucepan, bring 1 cup of water to a boil. Add sweet potato and garlic, and return to a boil. Reduce heat to low, cover and simmer until potato is tender, about 7 minutes.

With slotted spoon, remove sweet potato and garlic, and set aside to cool. Measure out 2 TB of cooking water and set aside. Return remaining water to a boil over high heat and add shrimp. Return to a boil, reduce heat to medium, cover and cook just until shrimp are cooked through, 2 to 3 minutes. Drain shrimp and set aside loosely covered while you prepare other salad ingredients.

Divide spinach among 4 large salad plates. Arrange tomatoes, bell pepper, cucumber, and radishes on top of lettuce. Top each salad with shrimp

In a food processor, puree the cooked sweet potato and garlic. Add orange juice and about 1 TB of the reserved sweet potato cooking water, and puree until very smooth. Blend in the chives, oil, mustard and black pepper. If necessary, thin the dressing with a little more potato cooking water.

When ready to serve, spoon dressing over salads.

Store in 2 cup containers. 163 calories, 5g fat, 17g protein, 14g carb

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Roasted Pork Tenderloin Medallions with Cranberry Sauce and Steamed Broccoli

4 servings

1 t dried sage 1 t dried thyme ¾ t salt ½ t pepper 1 lb pork tenderloin Cooking spray 1 cup chicken broth 1 cup dried cranberries ½ cup cranberry juice cocktail 1 T grape jelly 4 cups frozen broccoli florets Preheat oven to 400 degrees. To prepare pork, combine 1st 4 ingredients; rub evenly over pork. Heat a large oven proof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes on each side or until browned. Place pan in oven; cook pork at 400 degrees for 12 minutes or until a meat thermometer registers 160 degrees (slightly pink). Place pork on a cutting board; keep warm. To prepare sauce, add the chicken broth, dried cranberries, and juice to pan; bring to a boil, scraping pan to loosen browned bits. Stir in jelly; cool 8 minutes or until mixture is slightly thick, stirring occasionally. Cut the pork into ½-inch slices. To make the broccoli, add 1” water to the bottom of a large sauce pan. Add broccoli and bring to a boil. Cover and simmer 6 minutes. Remove from heat. Drain. Store in 2 cup containers. 282 calories, 6.3g fat, 24g protein, 33.6g carbs

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Hominy and Black Bean Salad with Avocado and Roasted Chiles

6 servings

1 poblano chili 1 red bell pepper ¼ cup fresh lime juice 2 T olive oil 1 garlic clove, minced 1 t sea salt ½ t dried oregano 1 15oz can golden hominy, rinsed and drained 1 15oz can black beans, drained 1 avocado, peeled, pitted and cubed ½ cup finely chopped red onion ½ cup chopped fresh cilantro ½ head romaine lettuce, thinly sliced Char the poblano chili and red bell pepper over a gas flame or under a broiler until blackened on all sides. Enclose the chili and bell pepper in a plastic bag and let sit for 10 minutes. Peel, seed, and chop the chili and bell pepper. Whisk the lime juice, oil, garlic, 1 t salt, and oregano in a large bowl to blend. Add the roasted chili and bell pepper, beans, hominy, avocado, red onion, and cilantro; toss to coat. Season the bean salad with more salt, if desired. Add lettuce to the bottoms of 2 cup containers. Mound the bean salad on top of the lettuce. 229 calories, 28g carbs, 10g fat, 7g protein

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Italian Chicken Cacciatore

6 servings

6 split chicken breasts, skinned 2T olive oil 1 clove of garlic, minced 1 medium onion, chopped 2T green bell pepper, chopped 4 15oz cans chopped tomatoes ¼ cup dry white table wine ¼ t rosemary 1 bay leaf ¼ t basil 1/8 t black pepper Rinse the chicken and pat it dry. Set it aside. Heat oil and garlic in a large nonstick skillet over medium-high heat. Add chicken and brown it. Remove chicken and set aside. Add onion and green pepper to skillet and sauté until tender. Drain fat. Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat for 30 minutes or until chicken is tender. Remove bay leaf. Store in 2 cup containers. 227 calories, 29g protein, 8.8g fat, 4.6g carbs

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Ricotta Fruit Cup

2 servings

½ cup part-skim Ricotta cheese 1 T Splenda 1 t finely shredded orange peel 1 T orange juice ½ cup vanilla lowfat yogurt 1 cup chopped blueberries and strawberries Combine the Ricotta cheese, Splenda, sugar, orange peel and orange juice in a blender or food processor. Cover and blend or process until smooth. Stir cheese mixture into the yogurt. Put ½ the dip in 1 cup containers, top with bite-sized summer fruit. ~175 calories

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Refreshing Pineapple & Lime Jell-O

12 servings

3 small packages of lime jell-o 2 cans of crushed pineapple 1 small tub of light cool-whip Mix the jell-o according to package directions. Stir in drained pineapple. Pour into 1 cup containers. Top with a dollop of cool-whip. ~175 calories

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Chilled Espresso Custard

8 Servings

6 cups skim milk 2 large fat-free, sugar-free pudding 1 1/2T espresso powder or instant decaffeinated coffee 16T whipped topping Ground cinnamon In a medium bowl, whisk together the milk, pudding and espresso powder or coffee until well-blended. Pour into 1 cup containers. Sprinkle with cinnamon and cool-whip. Remove from heat, pour into 1 cup containers. Garnish with cinnamon and chill. 110 calories, 3.5g fat, 13g carbs, 6g protein