Peanut Butter & Pretzel Truffles

Recipe makes 10 servings, one serving is 2 truffles.  

Calories 66, Protein 5g, Total Fat 3g, Carbohydrates 8g.

Ingredients: 

• 1/2 Cup PB2 Powdered Peanut Butter

• 2 Bags of CarbEssentials Pretzel Twists, Chopped

• 1/2 Cup Stevia-Sweetened Dark Chocolate Baking Chips

Instructions: 

• Prepare PB2 as directed.

• Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes.

• Roll the peanut butter mixture into 20 balls (about 1 teaspoon each). Place on a baking sheet lined with parchment or wax paper and freeze until very firm, about 1 hour.

• Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

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.

Seared Scallops w/ Mint Pesto

Recipe makes 2 servings, serving size is 3 scallops.  

Calories 189, Protein 23g, Total Fat 8g, Carbohydrates 7g.

Ingredients: 

• 1/3 Cup Lightly Packed Fresh Mint

• 1/4 Cup Lightly Packed Fresh Flat-Leaf Parsley

• 2 Tablespoons Almonds, Toasted and Chopped

• 2 Tablespoons Grated Parmesan Cheese

• 2 Tablespoons Water

• 1 Tablespoon Lemon Juice

• 2 Garlic Cloves, Minced

• 1/4 Teaspoon Salt

• 1/4 Teaspoon Ground Black Pepper

• 6 Sea Scallops (8 to 10 ounces total)

• 1 Teaspoon Olive Oil

• 1 Cup Fresh Watercress or Spinach

Instructions: 

• For pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, water, lemon juice, garlic, 1/8 teaspoon of salt and 1/8 teaspoon of pepper. Cover and process until nearly smooth. Set aside.

• Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.

• Serve scallops and pesto over watercress or spinach.

Slow Cooker 3-Bean Chili

Recipe makes 4 servings, serving size is 1 cup.  

Calories 231, Protein 19.5g, Total Fat 5g, Carbohydrates 27.5g, Fiber 8g.

Ingredients: 

• 1/2 Pound (8 oz) 99% Lean Ground Turkey Breast

• 1/2 Small Onion, Chopped

• 1/2 (14 oz) Can Diced Tomatoes, Drained

• 1/2 (8 oz) Can Tomato Sauce

• 1/2 (2.25 oz) Can Chopped Chilies

• 1/2 (7.5 oz) Can Chickpeas, Drained

• 1/2 (8 oz) Can Black Beans, Drained

• 1/2 (8 oz) Can Small Red Beans, Drained

• 1 Tablespoon Chili Powder

• 1/2 Teaspoon Cumin

• 1/4 Cup Chopped Red Onion (for topping)

• 1/4 Cup Chopped Fresh Cilantro (for topping)

• 1/4 cup reduced fat cheddar cheese

Instructions: 

• Brown turkey and onion in a medium skillet over medium-high heat until cooked through. Transfer to the slow cooker with the beans, chilies, chickpeas, tomatoes, tomato sauce, chili powder, and cumin; mixing well.

• Cook on high 6 to 8 hours or low for 10 to 12 hours.

• Garnish with red onions, cilantro and cheese.

Crispy Baked Spring Rolls

Recipe makes 3 servings, 2 rolls is one serving.  

Calories 184, Protein 18g, Total Fat 3.5g, Carbohydrates 25g.

Ingredients: 

• 1/2 Tablespoon Minced Garlic

• 1 Tablespoon Olive Oil

• 1 Scallion, Chopped

• 1 Teaspoon Minced Fresh Ginger

• 1/2 Pound Ground Chicken

• 1/2 Cup Shiitake Mushrooms, Sliced

• 6 Nasoya Egg Roll Wrappers

• 1/2 Teaspoon Sesame Oil

• 1/2 Cup Green Cabbage, Finely Shredded

• 1 Tablespoon Hoisin Sauce

• 1/4 Cup Walden Farms Sesame Ginger Dressing

Instructions: 

• Preheat oven to 400ºF.

• Saute the garlic, ginger, sesame and olive oils in large saute pan, set over medium-low heat. Add the chicken to the pan, breaking it apart into small pieces, and saute until fully cooked. Add the mushrooms to the pan and saute just until wilted. Remove the pan from the heat and drain out any liquid.

• Stir in the green cabbage, scallions, and hoisin sauce until thoroughly combined. Transfer mixture to a large bowl and let it cool for 10 minutes.

• Arrange the spring roll wrappers on a dry work surface then place 3 to 4 tablespoons of the chicken mixture in the center of each of the spring roll wrappers. Roll the wrappers around the mixture, folding the edges inward. Before your final fold, dip your fingers in water and then moisten the outer edge of the wrapper to seal the spring roll shut.

• Arrange the spring rolls in a single layer on a baking sheet lined with parchment paper or a nonstick baking mat. Brush the tops of the rolls with olive oil then bake them for 10 to 12 minutes, rotating after 6 minutes, until they're golden brown and crispy.

• Remove the spring rolls from the oven and serve them immediately with our Walden Farms Sesame Ginger Dressing.

Spring Veggie & Egg Coffee Cup Scramble

 Calories 135, Protein 13g, Total Fat 6g, Carbohydrates 5.5g.

Ingredients: 

• 1 Large Egg

• 1 Large Egg White

• 1 Cup Baby Spinach

• 1 Tablespoon Parmesan Cheese, Grated

• 1/2 Cup Grape Tomatoes, Halved

• 1 Tablespoon Scallions, Sliced

Instructions: 

• In microwave-safe cup, stir together eggs and spinach. Microwave 45 seconds and stir; sprinkle with cheese. Microwave until eggs are set but still creamy, about 15 seconds. Sprinkle with tomatoes and scallions.

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.

Tuna & Egg Stuffed Tomatoes

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

• 8 Tomatoes

• 2 Hard-Boiled Eggs, Shelled and Chopped

• 2 Cans of Albacore Tuna, Drained

• 2 Tablespoons Fat-Free Mayonnaise

• 4 Cloves of Garlic, Minced

• 1/2 Cup Fresh Parsley, Chopped

• Salt & Pepper, To Taste

Instructions: 

• Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

• Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

• Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Crustless Smoked Turkey & Spinach Quiche

Recipe makes 8 servings, 1/8 of quiche is one serving.  

Calories 152, Protein 14.2g, Total Fat 5.1g, Carbohydrates 11.2g, Fiber 0.5g.

Ingredients: 

• Cooking Spray

• 3/4 Cup (about 4 o) Smoked Turkey Ham, Cubed

• 1/2 Cup Onion, Chopped

• 1/8 Teaspoon Freshly Ground Black Pepper

• 3/4 Cup (3 oz) Shredded Swiss Cheese, Divided

• 1 Cup Fresh Baby Spinach Leaves

• 1 Cup Fat-Free Cottage Cheese

• 1/2 Cup Fat-Free Evaporated Milk

• 1/4 Cup Shredded, Reduced-Fat Cheddar Cheese

• 2 Large Eggs

• 2 Large Egg Whites

• 1/2 Cup All-Purpose Flour

• 1 Teaspoon Baking Powder

Instructions:

• Preheat oven to 350°.

• Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; saute 4 minutes or until ham is lightly browned.

• Sprinkle 1/4 cup shredded swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

• Combine remaining 1/2 cup swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

• Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Kid Approved Breakfast Pizza

Recipe makes 4 servings.  

Calories 187, Protein 15g, Total Fat 8.5g, Carbohydrates 12.5g, Fiber 1g.

Ingredients: 

• 4 Large Eggs

• 2 Perfect 10 Bagels

• 1 Cup Low-Fat Cheddar Cheese

• 4 Slices Turkey Bacon, Cooked & Chopped

• 1 Green Onion, Diced

• Salt & Pepper, To Taste

Instructions: 

• Spray medium frying pan and preheat over medium heat.

• In a bowl, whisk the eggs. Stir in salt and pepper to taste. Pour into pan. Scramble eggs lightly over medium heat until eggs are set.

• On each bagel half, top with scrambled eggs, sprinkle with a tablespoon of cheese and turkey-bacon pieces. Place on cookie sheet and broil 3-5 minutes until cheese melts.

• Top with onions and serve immediately.

Shirred Eggs w/ Marinara & Feta

Recipe makes 4 servings.  

Calories 166, Protein 11g, Total Fat 8g, Carbohydrates 15g, Fiber 5g.

Ingredients: 

• 4 Alternative Bagelettes

• 2 Teaspoons Extra-Virgin Oil

• 4 Large Eggs

• Salt & Pepper, To Taste

• 1/2 Cup Low-Sodium Marinara Sauce

• 4 Teaspoons Crumbled Feta Cheese

• 2 Teaspoons Fresh Oregano, Chopped

Instructions: 

• Preheat oven to 375°F. Cut each bagel half into 4 pieces. Place bagel pieces on a sheet pan; bake at 375°F for 13 minutes or until browned and crisp.

• Rub 1/2 teaspoon oil into each 4 (8-ounce) mini cocottes or ramekins. Divide bread cubes among cocottes and crack one egg into each.

• Season each egg with a dash of salt & pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta.

• Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired.

Summer Veggie Omelet

Recipe makes 1 omelet.  

Calories 281, Protein 25g, Total Fat 10g, Carbohydrates 25g, Fiber 4g.

Ingredients: 

• Cooking Spray

• 2/3 Cup Frozen Whole-Kernel Corn, Thawed

• 1/2 Cup Chopped Zucchini

• 3 Tablespoons Chopped Green Onions

• 1/4 Teaspoon Salt, Divided

• 2 Tablespoons Water

• 1/4 Teaspoon Black Pepper

• 3 Large Egg Whites

• 1 Large Egg

• 2 Tablespoons Shredded Smoked Gouda Cheese

Instructions: 

• Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; saute 4 minutes or until vegetables are crisp-tender. Remove from heat.

• Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg; stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.

• Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate and enjoy!

Thai-Style Beef & Melon Salad

Serving Size is about 2 cups.  

Calories 149, Protein 15g, Total Fat 3g, Carbohydrates 18g, Fiber 3g.

Ingredients: 

• 12 Ounces of Beef Sirloin, or Other Boneless Steak, About 1-inch Thick, Trimmed

• 1/4 Teaspoon Kosher Salt

• 1/4 Teaspoon Freshly Ground Pepper

• 1/4 Cup Lime Juice

• 3 Tablespoons Fish Sauce

• 2 Teaspoons Sugar

• 1 Clove Garlic, Grated or Minced

• 1/2-1 Teaspoon Crushed Red Pepper

• 1 Medium-Large Firm Ripe Melon

• 1 Small Green Bell Pepper

• 1 Small Red Bell Pepper

• 6 Cups Lightly Packed Torn Boston Lettuce, (about 1 head)

• 1/2 Cup Slivered Red Onion

• 1/2 Cup Thin Cucumber Slices, Halved

• 1/2 Cup Lightly Packed Fresh Cilantro Leaves

• 1/2 Cup Lightly Packed Torn Fresh Mint Leaves

Instructions: 

• Preheat grill to Medium.

• Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.

• Meanwhile, whisk lime juice, fish sauce, sugar, garlic, and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro, and mint.

• Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.

Tilapia & Summer Vegetable Packets

Recipe makes 4 servings.  

Calories 180, Protein 24g, Total Fat 7g, Carbohydrates 7g, Fiber 2g.

Ingredients: 

• 1 Cup Quartered Cherry or Grape Tomatoes

• 1 Cup Diced Summer Squash

• 1 Cup Thinly Sliced Red Onion

• 12 Green Beans, Trimmed and Cut into 1-in Pieces

• 1/4 Cup Pitted and Coarsely Chopped Black Olives

• 2 Tablespoons Lemon Juice

• 1 Tablespoon Chopped Fresh Oregano

• 1 Tablespoon Extra-Virgin Olive Oil

• 1 Teaspoon Capers, Rinsed

• 1/2 Teaspoon Salt, Divided

• 1/2 Teaspoon Freshly Ground Pepper, Divided

• 1 Pound Tilapia Fillets, Cut into 4 Equal Portions

Instructions: 

• Preheat grill to Medium.

• Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

• To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); Generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

• Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper, and vegetables.

• Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Stuffing

Recipe makes 6 servings. 1 serving is . cup. 

Calories 140, Calories from Protein 44 (32%), Protein 11g, Total Fat 1g, Carbohydrates 20g, Sugars 3g.

Ingredients: 

• 2 Scoops or 2 Packets UNJURY® Unflavored

• 1 Box KRAFT® Stove Top Stuffing Mix

• 1 3/4 Cup Warm Water

Instructions: 

• Mix 2 scoops or 2 packets of UNJURY® with 1 3/4 cup of warm water.

• Shake or stir until dissolved.

• Empty the box of stuffing into a microwave safe bowl.

• Pour the UNJURY® mixture over the stuffing.

• Microwave the stuffing mix in 45 second increments, stirring after each one.

• Continue until the stuffing is heated through.

• Fluff with a fork, and enjoy!

Protein Gravy

Recipe makes 4 servings. 1 serving is 1/3 cup. 

Calories 45, Calories from Protein 24 (53%), Protein 6g, Total Fat 1g, Carbohydrates 3g, Sugars 0g.

Ingredients:

• 1 Cup HEINZ® Homestyle Gravy - Roasted Turkey

• 1 Scoop or 1 Packet UNJURY® Unflavored

• 1/4 Cup Water

Instructions: 

• Put the gravy in a microwave-safe container.

• Microwave until the temperature of the gravy is below 140 degrees.

• While the gravy is warming, mix the UNJURY® with the water until dissolved.

• Once the gravy has cooled to below 140 degrees, stir in the UNJURY® and water mixture.

• Enjoy!

Sweet Potato Mash

Recipe makes 1 serving; 1 serving is . cup. 

Calories 190, Calories from Protein 52 (38%), Protein 18g, Total Fat 0g, Carbohydrates 29g, Sugars 8g.

Ingredients: 

• 1/2 Scoop or 1/2 Packet

• UNJURY Vanilla

• I small-sized Sweet potato

• A dash of Cinnamon

Instructions: 

• Scrub the outside of the potato gently to prepare for cooking.

• Using a fork, poke holes randomly through the potato skin.

• Place potato in a microwave-safe container and microwave on high for 4-5 minutes.

• Remove cooked potato and split down the middle with a knife.

• Mash the cooked potato with a fork, moving the skin to the side for removal.

• Discard skin and let mash potato cool to 140 degrees or below.

• Add 1/2 scoop of UNJURY Vanilla to mashed potato and stir to combine.

• Sprinkle with ground cinnamon and serve!

Chicken Mashed Potatoes

Recipe makes 2 servings; 1 serving is ½ cup.

Calories 110, Calories from Protein 52 (47%), Total Fat 0g, Cholesterol < 5mg, Sodium 420mg, Carbohydrates 12g, Sugars 4g,

Protein 13g.

Ingredients:

• 1/3 Cup Instant mashed potatoes

• 1/3 Cup Water

• 1/2 Cup Skim Milk

• 1 Scoop or 1 Packet UNJURY Chicken Soup

Instructions:

• Combine water and potato flakes in microwave safe bowl.

• Heat on high until almost boiling according to microwave chart.

• Add ½ cup of milk.

• Stir with fork until potatoes are smooth and cool until temperature is 140 degrees or below.

• Mix in 1 scoop of UNJURY Chicken Soup

• Stir until combined and smooth, enjoy!

Green Bean Casserole

Recipe makes 12 servings; 1 serving is 1 mini casserole (1/2 cup)

Calories 110, Calories from Protein 28 (25%), Protein 7g, Total Fat 4.5g, Sodium 390mg, Carbohydrates 10g, Sugars 1g.

Ingredients:

• 3 Scoops or 3 Packets UNJURY® Unflavored

• 2 Cans Green Beans, drained, no salt added

• 1 Can Campbells 98% Fat Free Cream of Mushroom Soup

• 3/4 Cup Skim Milk

• 1 1/2 Cups French's Original Fried Onions

Instructions:

• Preheat your oven to 350 degrees.

• Mix 3 scoops of UNJURY® Unflavored with 3/4 cup of skim milk. Add one scoop at a time while stirring constantly.

• Empty the Cream of Mushroom soup, green beans, onions and UNJURY®/milk mixture into a bowl. Stir until well incorporated.

• Line a muffin pan (enough for 12 servings) with cupcake paper.

• Divide the green bean mixture evenly between the "muffins."

• Bake for 30 minutes, let cool for 10.

Enjoy!

Vegetable Dip

Recipe makes 5 servings; 1 serving is approximately 2 Tablespoons.

Calories 35, Protein 5g, Total Fat 0g, Carbohydrates 4g, Sugars 0g.

Ingredients:

• 1 Packet or 1 Scoop UNJURY Chicken Soup

• 1/2 Cup Sour cream, fat free

Instructions:

• Measure ½ cup fat free sour cream.

• Stir in 1 scoop or packet Chicken Soup Flavor UNJURY until well combined

• Use as dip for fresh vegetables (cucumbers, carrots, etc), crackers or pretzels, or on top of a baked potato.