the fast diet

Instructions

1. Heat extra virgin olive oil in Dutch Oven over medium high heat. 
2. Add lean ground beef and cook, making sure to break the beef up with a spoon or spatula. 
3. Cook about 5-7 minutes, until meat is no longer pink. 
4. Add onion and garlic, cook and stir for 3-4 minutes, until onion has softened. 
5. Add tomatoes, Worcestershire sauce, red wine vinegar, chili powder, unsweetened cocoa powder 
6. cinnamon, nutmeg, cumin, black pepper, and cayenne pepper to beef mixture. 
7. Bring mixture to a boil. 
8. Reduce heat and simmer, partially covered, making sure to stir occasionally. 
9. Simmer for 1 hour. 
10. Serve over cooked whole wheat spaghetti and top with reduced-fat sharp cheddar cheese and onions (optional).

Optional*:
malt vinegar
tartar sauce
*Optional ingredients are not included in the nutritional calculations.

Method

1. Cut fish into 1-nch strips and season with salt and pepper. Set aside. 
2. Put egg whites in a shallow bowl and whisk. 
3. In another shallow bowl, add Parmesan cheese, flax meal, breadcrumbs, Old Bay® seasoning, salt and pepper and mix well. 
4. Heat ⅛ of a cup the Canola oil in a deep frying pan on medium-high heat. 
5. Dip each piece into the egg whites, then into the breadcrumb mixture. Make sure to coat fish evenly. Set aside, I used a baking sheet. 
6. In shifts, place half of the fish in the hot frying pan in a single layer. 
7. Cook on each side until golden brown - about 4 minutes per side (thinner sticks will cook faster). Use tongs to rotate them around the pan so they cook evenly. Set aside on a clean plate and cover with foil to keep warm. 
8. Heat the remaining ⅛ cup oil and cook the last half of the fish the same way. 
9. Serve hot with malt vinegar or a light tartar sauce.

Nutrition Information
Per Serving (4 fish sticks)
Calories: 398
Fat: 21g
Carbohydrates: 11g
Fiber: 4g
Protein: 42g
Sugars: 5g
Sodium: 664mg
Vitamin A: 1%
Vitamin C: 0%
Calcium: 9%
Iron: 2%

                                          

1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp brown sugar
Salt & Pepper


Let's get cooking!

Method

1.  Add one tbsp olive oil to grill pan and heat to medium high heat. Add chicken breast and grill for 5-6 minutes on each side until cooked through. Before removing chicken, squeeze juice from half the lime into pan to coat. Set aside.
2. Add corn for 2-3 minutes until golden brown. Set aside. Grill jalapeño pepper for 60 seconds to warm through.
3. Slice bell peppers and onion and sauté for 4-5 minutes until tender crisp. Set aside.
4. Chop tomatoes and combine with 1/4 of your cilantro and the juice of half a lime.
5. To make dressing, combine cilantro, olive oil, juice of 2 limes, vinegar, garlic powder, onion power, brown sugar, salt & pepper. Pulse in blender to combine.
6. Plate up spinach, corn, peppers & onions, chicken, tomatoes and top with 1 tbsp of cheddar cheese. Serve up with 1/4 of your dressing on the side & enjoy :)

Nutrition Information

Serves: 8 | Serving Size: 1 cup
Per serving: Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g

FOR THE CHICKEN

3 tablespoons olive oil

2 yellow onions, sliced

1 garlic clove, minced

2 tablespoons olive oil

12-ounces (about 4) chicken breasts

salt and fresh ground pepper, to taste

FOR THE SAUCE

1 cup crumbled feta cheese

1 tablespoon sliced basil, packed

2 garlic cloves, minced

2 tablespoons milk

salt and fresh ground pepper, to taste

pinch sugar

pinch chili powder

Method

1. In a large stockpot or Dutch oven over medium high heat, combine spaghetti, mushrooms, zucchini, peas, garlic, thyme and 4 1/2 cups water; season with salt and pepper, to taste. 
2. Bring to a boil; reduce heat and simmer, uncovered, until pasta is cooked through and liquid has reduced, about 8-10 minutes. 
3. Stir in Parmesan and heavy cream. 

1 cup brown rice, uncooked (certified gluten-free if necessary)
1 1/2 pounds boneless skinless chicken breasts, chopped
12 ounces andouille sausage, sliced
1 1/2 cups low-sodium chicken broth (certified gluten-free if necessary)
1/2 cup dry white wine
1 (14-ounce) can diced tomatoes
2 teaspoons Cajun seasoning
1 teaspoon dried thyme
1/2 pound shrimp, peeled and deveined
1/4 cup fresh parsley, chopped
Kosher salt to taste

Method

1. In a large pot or French oven, add the olive oil and heat to medium. Add the chopped onion, bell pepper, celery and brown rice. 
2. Sauté, stirring frequently until vegetables have softened but are still al dente, about 10 minutes. 
3. Add the chopped chicken and andouille sausage and continue sautéing until chicken is slightly browned, but not cooked through, about 3 minutes. 
4. Add the chicken broth, white wine, diced tomatoes, Cajun seasoning, and dried thyme and stir everything together. Bring pot to a full boil, then reduce the heat and simmer for 40 to 50 minutes until rice is soft. 
5. Add the peeled raw shrimp and fresh parsley and cook until shrimp is cooked through, about 5 minutes. 
6. Allow the jambalaya to sit about 10 to 15 minutes before serving, allowing it will thicken up. Add salt as desired.

1 can black beans
1 can kidney beans
1 onion
2 chili peppers
1 can tomato sauce
10 oz package of frozen corn
2 cans diced tomatoes with chilies
1 tbsp chili powder
1 pack low sodium taco seasoning
24 oz boneless, skinless, chicken
1/4 cup cilantro

Instructions

1. First, chop up your onions and chilies, set aside. 
2. In a crock pot combine sauce,corn,tomatoes,chili powder,taco seasonings, beans, onions, and chili's. Let the chicken rest on top. Cook in the crock pot on high for 5 hours. 
3. After 5 hours, take the chicken out and shred it, then place it back in the crock pot and stir. 
4. Turn your crock pot on low and let the soup cook one more hour. 
5. After 1 hour serve over rice (or by itself) and enjoy!

1 lb CHICKEN BREASTS
1 cup PECAN HALVES
1/4 cup WHEAT GERM
SEA SALT AND PEPPER TO TASTE
1/4 tsp GARLIC POWDER
1 cup 100% LIQUID EGG WHITES
2 medium SWEET POTATOES, peeled & cut into match sticks
1 tbsp OLIVE OIL, EXTRA VIRGIN




Method

1. Preheat oven to 425 degrees. 
2. Spray a metal cooking rack fitted inside a large rimmed baking sheet (line baking sheet with foil for easy clean up). 
3. In a food processor or blender pulse pecan halves into fine crumbs.
4. Place crushed pecans in a shallow dish with 1/4 c. wheat germ, salt, pepper and 1/4 t. garlic powder, toss to combine. Pour 1 c. liquid egg whites into a separate shallow dish and set aside. 
5. Cut chicken breasts into 8 tenders or strips, about 2 oz each. 
6. Dip each in egg whites and pecan crumb mixture gently pressing crumbs to cover and adhere to chicken. Carefully shake off excess crumbs and place onto the rack prepared pan. Bake for 15-20 minutes or until cooked through and golden brown. 
7. Toss cut sweet potatoes in 1 T. olive oil, sea salt and pepper on a cooking sprayed rimmed baking sheet. Bake in a 425 degree oven for 20-25 minutes (flip half way through cooking time) or until browned and crisp. Serving size: 2 chicken strips and ¼ of French fry recipe (1/2 a potato). Serve with a side of light honey mustard, ketchup or bbq sauce.