Meat

Skinny Sloppy Joe

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Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Spoon onto bagel and top with cheese.

Bourbon Chicken Skewers

 

Recipe makes 4 servings, 2 skewers is one serving.  

Calories 225, Protein 23g, Total Fat 5g, Carbohydrates 18g.

Ingredients: 

  • 1/3 Cup Walden Farms Calorie Free BBQ Sauce

  • 2 Tablespoons Brown Sugar

  • 2 Tablespoons Bourbon

  • 1/8 Teaspoon Salt

  • 1 Teaspoon Apple Cider Vinegar

  • 1 Tablespoon Reduced Sodium Soy Sauce

  • 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

  • 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

  • 4 Green Onions, Cut Into 2 inch Long Pieces

Instructions: 

  • In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

  • On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

  • Brush with sauce mixture.

  • For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

Maple-Glazed Chicken Breast

 

Recipe makes 1 serving.  

Calories 197, Protein 26g, Total Fat 3g, Carbohydrates 15g.

Ingredients: 

  • 1 Tablespoon Pure Maple Syrup

  • 1 1/2 Teaspoon Reduced-Sodium Soy Sauce

  • 1 Teaspoon Lemon Juice

  • 1/2 Garlic Clove, Minced

  • 1/2 Teaspoon Fresh Ginger, Minced

  • 1/8 Teaspoon Freshly Ground Pepper

  • 1 (3 ounce) Boneless, Skinless Chicken Breast

Instructions: 

  • Whisk syrup, soy sauce, lemon juice, garlic, ginger, and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.

  • Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.

  • Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Chili-Rubbed Steak & Pan Salsa

 

Recipe makes 1 serving.  

Calories 192, Protein 26g, Total Fat 8g, Carbohydrates 4g, Fiber: 1g.

Ingredients: 

  • 3 Ounces of Rib-Eye Steak

  • 1/2 Teaspoon Chili Powder

  • 1/4 Teaspoon Kosher Salt, Divided

  • 1/2 Teaspoon Extra-Virgin Olive Oil

  • 1 Plum Tomatoes, Diced

  • 1 Teaspoon Lime Juice

  • 1 1/2 Teaspoon Fresh Cilantro, Chopped

Instructions: 

  • Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.

  • Add tomatoes, lime juice, and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomateos soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.

Sloppy Joe Stuffed Peppers

 

Recipe makes 2 servings, one serving is 1 bell pepper.  

Calories 266, Protein 29g, Total Fat 3.5g, Carbohydrates 30g.

Ingredients: 

Instructions: 

  • Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. (Leave the stem on the peppers for two reasons- They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)

  • Boil peppers until skin has softened or to desired texture. Then set aside.

  • While the peppers are cooking, combine the contents of all four packets of CarbEssentials Vegetarian Sloppy Joe mix and 20 ounces of hot water in a saucepan. Stir thoroughly. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Lightly spray a baking dish with nonstick cooking spray.

  • Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.

Roasted Duck w/ Pomegranate Sauce

 

Recipe makes 2 servings.  

Calories 272, Protein 23g, Total Fat 10g, Carbohydrates 22g.

Ingredients: 

  • 1 Pound Duck, Breast Skin Removed

  • 1/2 Teaspoon Salt, Kosher

  • 2 Teaspoons Extra-Virgin Olive Oil

  • 1 Small Shallot, Finely Chopped

  • 1 Cup Pomegranate Juice

  • 1/4 Cup Low-Sodium Chicken Broth

  • 1 Teaspoon Cornstarch

  • 2 Teaspoon Fresh Parsley, Chopped

Instructions: 

  • Preheat oven to 450°F.

  • Sprinkle duck with salt. Heat oil in a medium skillet over medium-high heat. Add the duck and cook until browned on both sides, 3 to 4 minutes per side. Transfer the duck to a small baking dish and roast until a thermometer inserted into the thickest part registers 150°F, 8 to 12 minutes for medium, depending on the size of the breast. Transfer to a cutting board; let rest 5 minutes.

  • While the duck is roasting, return the pan to medium-high heat. Add shallot and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add pomegranate juice and bring to a boil. Reduce heat to a simmer; cook until reduced by half, 1 to 2 minutes. Stir broth and cornstarch in a small bowl until the cornstarch dissolves. Add to the pan. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened, 1 to 2 minutes.

  • When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.

  • Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.

Chicken & Veggie Stir-Fry

 

 Calories 114, Protein 14g, Total Fat 1.5g, Carbohydrates 8g.

Ingredients: 

  • 2 Cups Broccoli Florets

  • 2 Teaspoon Vegetable Oil

  • 1 Tablespoon Fat-Free Chicken Broth

  • 1/2 Tablespoon Fresh Ginger, Minced

  • 4 Ounces Chicken Breast, Chopped

  • 1 Tablespoon Dry Sherry

  • 1/2 Tablespoon Low-Sodium Soy Sauce

  • 1/2 Teaspoon Cornstarch

  • 1/8 Teaspoon Red Pepper Flakes

  • 3/4 Cup Shitake Mushrooms, Halved

  • 1/2 Cup Cherry Tomatoes, Halved

Instructions: 

  • Mix chicken, broth, soy sauce, sherry, and cornstarch in a bowl.

  • In a medium saucepan, bring 3 cups of water to a boil over high heat; add broccoli. Cook, stirring, about 1 minute or until broccoli is bright green and water has almost returned to a boil. Drain in a colander and rinse with cold water to stop the cooking; drain again, shake well to remove excess water.

  • Heat a 14-inch wok or 12-inch skillet over high heat, swirl in oil. Add broccoli, mushrooms, ginger, and red pepper flakes; stir-fry 2-3 minutes. Transfer vegetables and sauce to a large bowl and wipe skillet clean.

  • Heat remaining vegetable oil over medium-high heat; cook and stir chicken and mixture until meat is no longer pink in the center, about 5 minutes. Stir in vegetables, stir-fry 2 minutes; add cherry tomatoes stir-fry 15 seconds or until combined.