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Healthy Recipes From Our Forum Members

Here are some great recipes from one of our forum members. They include ingredients and how to prepare them. Enjoy!

Pan Grilled Chicken

  • 3 tbsp Japanese dark soy sauce
  • 1 1/2 tbsp sugar
  • 2 cloves garlic, peeled and crushed
  • 1 inch ginger root, peeled and mashed
  • 2 spring onions, sliced fine right up to the green section (scallions)
  • 1 tbsp roasted and then lightly crushed sesame seeds ground black pepper
  • 2 tbsp sesame oil (I use only 1 with a non-stick pan)
  • 2 tbsp sake (rice wine or dry sherry should also do fine?In fact I use a trick my aunt taught me of soaking ginger)
  • 350 g boneless skinless chicken breasts, slice into 1/8 inch thick slices and pounded
  • 1 tbsp vegetable oil
  • 4 large mushrooms, sliced
  • 2 fresh hot green chili peppers, cut crossways into 1 cm segments (you can de-seed and use 1)
  1. Mix the soy sauce, sugar, garlic, ginger, spring onions, sesame seeds, black pepper (I use lots of it), sesame oil, and sake in a bowl.
  2. Spread the chicken slices in a dish and pour this marinade over it.
  3. Keep for an hour at least.
  4. When ready to eat heat oil in a frying pan over medium-high heat and when really hot put in as many of the chicken pieces the pan can take.
  5. Cook till lightly browned on both sides.
  6. Remove to a warm serving dish.
  7. Now add the mushrooms and green chili to the pan and pour the remaining marinade to the pan and stir for one minute.
  8. Pour over the chicken pieces.
  9. Serve hot
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Total Calories 284
Fat 14.6 g
Carbs 9.2 g
Protein 28.9 g

Grilled Lime Chicken

  • 1/4 cup fresh parsley, Chopped
  • 1/2 tsp grated lime zest
  • 1 cup dry white wine or Chablis
  • 1/2 tsp pepper, freshly ground
  • 2 tbsp lime juice
  • 6 chicken breast halves (4 oz each) skinned, boned chicken breast halves)
    Grilled Lime Chicken
  1. Combine all ingredients except chicken in a shallow baking dish.
  2. Add chicken, turning to coat.
  3. Cover and marinate in refrigerator for 1 day.
  4. Remove chicken from marinade, reserving marinade.
  5. Coat grill rack with Pam, place rack on grill over medium-hot coals.
  6. Place chicken on rack, and cook 5 minutes on each side or until done, basting with reserved marinade.
Nutrition Facts
Recipe yields 6 servings
Amount per serving
Total Calories 154 each
Fat 6.7 g
Carbs 1.0 g
Protein 15.3 g

Grilled Chicken Dijon

  • 1/2 bottle Italian salad dressing (fat-free okay)
  • 1/2 cup Dijon mustard (more according to taste)
  • 6 boneless skinless chicken breasts
  1. In a resealable plastic bag, or flat container with lid, mix dressing and mustard.
  2. Add chicken breast and marinate in refrigerator at least 2 hours, turning often.
  3. Grill over hot grill for 10 minutes on each side or until chicken is no longer pink.
  4. Can also be baked in 350-degree oven until chicken is done.
Nutrition Facts
Recipe yields 6 servings
Amount per serving
Total Calories 171
Fat 3.7 g
Carbs 0.0 g
Protein 32.3 g

Linguine Tuna Salad

  • 8 ounces linguine
  • 1/4 cup lemon juice
  • 1/4 cup light olive oil
  • 1/4 cup green onions, chopped
  • 1 tbsp sugar
  • 1 tsp Italian seasoning
  • 1 tsp seasoning salt
  • 2 (6 ounce) cans tuna, Drained
  • 10 ounces frozen green peas, thawed
  • 2 medium tomatoes, chopped (firm)
  1. Break linguine lengthwise into thirds and cook according to package directions; drain.
  2. Meanwhile, in a large bowl, combine lemon juice, oil, onions, sugar, Italian seasoning, and salt, mix well.
  3. Add hot linguine; toss.
  4. Flake tuna with a fork, then stir tuna and thawed peas into the linguine mixture. Gently toss in chopped tomatoes.
  5. Cover; chill several hours or overnight to blend flavors.
  6. Serve cold
Nutrition Facts
Recipe yields 10-12 servings
Amount per serving
Total Calories 215
Fat 7.6 g
Carbs 24.0 g
Protein 12.6 g

Grilled Lemon Salmon

  • 2 tsp fresh dill
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1 1/2 lbs. salmon fillets
  • 1/4 cup packed brown sugar
  • 1 chicken bouillon cube, mixed with
  • 3 tbsp water
  • 3 tbsp oil
  • 3 tbsp soy sauce
  • 4 tbsp finely chopped green onions
  • 1 lemon, thinly sliced
  • 2 slices onions, separated into rings
    Grilled Lemon Salmon
  1. Sprinkle dill, pepper, salt and garlic powder over salmon.
  2. Place in shallow glass pan.
  3. Mix sugar, chicken bullion, oil, soy sauce, and green onions.
  4. Pour over salmon.
  5. Cover and chill for 1 hour, turn once.
  6. Drain and discard marinade.
  7. Put on grill on medium heat, place lemon and onion on top.
  8. Cover and cook for 15 minutes, or until fish is done.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Total Calories 362
Fat 16.4 g
Carb 18.7 g
Protein 36.2 g

Red, (Egg) White, and Blue Omelette

  • 3 egg whites
  • Cinnamon, to taste
  • Sugar substitute, to taste (optional)
  • 1 tbsp nonfat milk (optional)
  • 5 medium strawberries, cleaned, hulled, and coarsely chopped (Must be fresh!)
  • 1/3 cup blueberries (fresh or frozen)
  • Cinnamon, to taste
  • Sugar substitute, to taste (optional)
  • 1 slice whole-wheat bread (optional)
  1. Mix egg whites, cinnamon, sugar, and milk (if using) together until blended and frothy.
  2. Pour into a not-stick skillet sprayed with Pam.
  3. When egg is almost set, drop strawberries evenly over.
  4. Let cook for a little longer.
  5. Flip over and quickly cook other side.
  6. Meanwhile, toast bread (if using) and place blueberries, cinnamon, and sugar (if using) in a small, microwavable dish.
  7. Microwave for about a minute, stirring once halfway through.
  8. Fold omelet, strawberries inside, and place over toast.
  9. Top with blueberries and its juices (or you can even put half or all of the blueberry sauce inside omelet before folding- your choice).
Nutrition Facts
Recipe yields 1 servings
Amount per serving
Total Calories 94
Fat 0.4 g
Carbs 12.1 g
Protein 11.1 g

White Bean & Tuna Salad

  • 1 (19 ounce) can cannellini beans
  • 1 (6 ounce) can solid white tuna packed in water
  • 2 tbsp green onions, sliced
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 clove garlic, minced
  1. Rinse and drain beans.
  2. Drain and flake tuna.
  3. Combine all ingredients.
  4. Refrigerate.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Total Calories 303
Fat 8.5 g
Carbs 34.3 g
Protein 23.2 g

Seven Healthy Recipes PDF (225 KB)

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