Entrees

• Light & Fit Pan Seared Chicken Breast
• Braised Pork with Apples and Onions

Sides

• Green Goddess Veggies
• Turkish Carrot and Yogurt Salad
• Quinoa with Avocado and Lemon
• Smoked Paprika Quinoa
• Tunisian Fennel Couscous

Snacks/Appetizers

• Over the Rainbow Fruit Salad
• Roasted Red Pepper and Feta Spread
• Creamy White Bean Pesto Crudite
• Stuffed Mushrooms

Desserts

• Chocolate Delight
• Holiday Pumpkin Parfait

Drinks

• Cranberry Spritzer
• UNJURY High Protein Fall spice Latte

Tunisian Fennel Couscous

Portion: 6 oz
Serving Size: 8

Ingredients:

• Whole Cloves 3/4 tsp
• Whole Wheat Couscous 1 cup
• Red Onions, Fresh, Chopped Fine 3/4 ea
• Crushed Garlic Cloves, Fresh 2 tsp
• Ground Paprika 3/4 tsp
• Caraway Seed 3/4 tsp
• Unsalted Tomato Paste, Canned 2 tsp
• Fennel, fresh 5-1/4 oz
• Olive Oil 2 tsp
• Pepperoncini, Whole 5-1/4 oz
• Boiling Water 1 qt
• Green Onions, Thinly Sliced 1-1/3 oz
• Cilantro, Fresh, Chopped 1-1/3 cup
• Kosher Salt 1/4 tsp
• Fine Ground Black Pepper 1/4 tsp

Instructions:

1. In a large sauté pan, heat oil and add red onion, garlic, cloves, paprika, and caraway seeds.
2. Sauté gently on a medium heat without gaining any color on the ingredients.
3. Stir in the tomato paste and combine.
4. Remove from heat and set aside.
5. Clean and finely chop fennel and set aside.
6. Place couscous in large bowl.
7. Add the onion and tomato mixture to couscous.
8. Add the boiling water and gently combine everything.
9. Cover the bowl tightly with plastic wrap so the couscous steams. This will take about 15 - 20 minutes.
10. When the couscous is softened, take a fork and separate the couscous, try and remove the cloves,
11. Add the cilantro, fennel, salt, pepper and scallion. The pepperoncini peppers may be served as garnish whole or chopped finely and added to the couscous.
12. Serve with grilled fish or kebabs.

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Turkish Carrot and Yogurt Salad

Portion: 6 oz
Serving Size: 9

Ingredients:

• Carrots, Fresh, Grated 2 qt
• Fat Free Plain Yogurt 2 cup
• Mashed Garlic Cloves, fresh 1 tbsp, 1 tsp
• Olive Oil 1/4 cup
• Dill Weed, Fresh, Chopped 1/3 cup, 2 tsp
• Kosher Salt 1/2 tsp

Instructions:

1. In a large sauté pan, heat the oil on medium heat and add the grated carrot.
2. Stir the carrots until wilted, remove from heat and place carrots in a bowl.
3. Let the carrots cool down.
4. Add the yogurt, garlic, and dill, and mix well.

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Quinoa with Avocado and Lemon

Portion: 6 oz
Serving Size: 8

Ingredients:

• Red Quinoa, Dry 2 cup
• Water 1 qt
• Avocado 1 ea
• Green Onions, Bunch 2 oz
• Lemon Juice, Fresh 2 tbsp
• Lemon Peel, Grated Fine 2 tsp
• Parsley, Fresh, Chopped 1/4 cup
• Carrots, Fresh, Grated 1 cup
• Red Bell Peppers, Fresh, Finely 1 ea
• Diced
• Fine Ground Black Pepper 1 tsp
• Kosher Salt 1/2 tsp
• Red Wine Vinegar 3 tbsp
• Olive Oil 2 tbsp

Instructions:

1. Wash and rinse the quinoa.
2. In a saucepan, add the quinoa and water, cover, bring to a boil, reduce to a simmer, and cook the quinoa until it is soft and fluffy. Most of the water will be absorbed.
3. Drain the quinoa and spread out on a sheet pan to cool in the refrigerator.
4. When the quinoa is cool, place in a bowl and add the scallions, red pepper, carrot and chopped parsley.
5. Prepare the avocado by peeling it and removing the stone, sprinkle it with some of the lemon juice and dice.
6. Add to quinoa mixture and toss gently.
7. Prepare the dressing by whisking the remaining lemon juice, vinegar, lemon zest, olive oil, salt and pepper together.
8. Combine the dressing with the quinoa.
9. Serve chilled with grilled fish or kebabs.

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Roasted Red Pepper and Feta Spread

Portion: 2 oz
Serving Size: 8

Ingredients:

• Roasted Red Peppers 11-1/2 oz
• Pine Nuts 2-1/4 oz
• Garlic Cloves, Peeled, and Fresh 1-1/2 ea
• Feta Cheese 1-1/2 oz
• Olive Oil 1 tbsp, 1-1/4 tsp
• Fine Ground Black Pepper 3/4 tsp
• Kosher Salt 1/4 tsp

Instructions:

1. Drain the peppers of any excess liquid and set aside.
2. In a food processor, blend the garlic and pine nuts together.
3. Add the feta, peppers, salt, and pepper and blend until smooth.
4. Check the consistency and add the olive oil.
5. Chill before serving.

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Over the Rainbow Fruit Salad

Serving Size: 12

Ingredients:

• 1 large mango, peeled, diced
• 2 cups fresh or frozen (thawed) blueberries
• 2 cups fresh strawberries, quartered
• 2 cups seedless grapes
• 1 large grapefruit, peeled and sliced
• 1 kiwi fruit, peeled and sliced
• Herb orange sauce
• 1/3 cups orange
• 1/3 pineapple juice
• 1 ½ T honey
• ¼ teaspoon ground ginger
• Dash nutmeg

Instructions:

1. In a large bowl, combine all fruit.
2. In a separate bowl, mix the ingredients for the orange sauce.
3. Stir well.
4. Mix the fruit into the sauce to coat.
5. Serve cold.

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Cranberry Spritzer

Serving Size: 10

Ingredients:

• 1 quart reduced-calorie cranberry juice
• ½ cup fresh lemon juice
• 1 quart carbonated water
• ¼ cup sugar
• 1 cup raspberry sherbet

• 10 lemon or lime wedges

Instructions:

1. Refrigerate the cranberry juice, lemon juice and carbonated water until cold.
2. In a large pitcher, mix together the cranberry juice, lemon juice, carbonated water, sugar and sherbet. Pour into tall chilled glass and garnish with a lemon or lime wedge. Serve immediately.

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Creamy White Bean Pesto Crudite

Serving Size: 4-6

Ingredients:

• 4 tsp. extra-virgin olive oil, divided\
• 1 T garlic or less (roasted, fresh, or pre-packaged)
• 1 6 ounce bag fresh baby spinach
• 1 15 oz can cannellini beans, drained and rinsed
• 1 lemon
• 1 T balsamic vinegar
• 1 tsp. kosher salt
• ¼ tsp freshly ground black pepper
• ¼ cup water
• 1 cup carrots sticks or any vegetable desired
• 1 cup red pepper cut into sticks or any vegetable desired

• 2 cups pita chips (optional)

Instructions:

1. In a blender or food processor alternate cannellini beans and spinach.
2. Once all cannellini beans and spinach are layered in blender add the remaining ingredients.
3. Blend on high until combined.
4. If too thick add 1-2 more tablespoons water to thin mixture out.
5. Refrigerate 24 hours until chilled through.

6. Serve with vegetables and/or pita chips.

Instructions:

1. Place olive oil in large sauté pan over medium heat.
2. *If using fresh veggies cook prior to adding to pan by steaming.
3. Once pan hot add veggies, soy sauce, pepper and garlic.
4. Cook until heated through.

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Smoked Paprika Quinoa

Serving Size: 4

Ingredients:

• 1 cup quinoa, rinsed
• 1 cup low sodium chicken or vegetable broth
• 1 cup white wine
• 1 cup onion, diced
• 1 ½ T garlic, minced
• 1 tsp smoked paprika
• 1 tsp salt
• 1 tsp ground black pepper

• 1 tsp olive oil

Instructions:

1. Place olive oil in medium sauce pan over medium heat.
2. Once plan heated add onion and garlic, cook until translucent(1-2 minutes).
3. Stir in quinoa.
4. Add broth and wine, stir until combined.
5. Cook over medium heat covered 30-40 minutes, stirring every 5-10 minutes until all liquid is absorbed and quinoa is tender.
6. Remove from heat and fluff with fork.
7. Hold until ready to serve.

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Light & Fit Pan Seared Chicken Breast

Serving Size: 4

Ingredients:

• 4, 4-6 oz chicken breasts, boneless, skinless
• 1 tsp olive oil
• 1 tsp salt

• ½ tsp pepper

Instructions:

1. Preheat oven to 350 degrees.
2. Sprinkle chicken with salt and pepper.
3. Heat large skillet over high heat with olive oil until hot (you will know it is hot when the oil just starts to smoke).
4. Add chicken breast side up (the side with the most surface area) *you will hear sizzle.
5. Cook 2-3 minutes on each side, so that each is golden brown.
6. Place chicken in oven in oven safe pan.
7. Cook for 15-20 minutes depending on the size of the breast until no pink remains.

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Chocolate Delight

Portion Size: 2 Dozen

Ingredients:

• ¾ cup smart balance spread (not light) or other non-hydrogenated margarine
• ½ cup granulated sugar
• ½ cup brown sugar
• 1 T vanilla extract
• ½ tsp salt
• 1 egg
• ½ cup whole wheat white flour
• ¾ cups all purpose flour
• 1/3 unsweetened cocoa powder
• ½ tsp baking soda
• ½ tsp baking powder
• ¾ cups toasted pistachios, chopped

• 1 cup semi-sweet chocolate chips

Instructions:

1. Preheat oven to 375 degrees.
2. Place Smart Balance spread in bowl and beat on med speed or by hand until creamy.
3. Add sugars, salt and vanilla, mix until incorporated (approx. 1 minute).
4. Beat in egg.
5. In a separate bowl combine two flours, cocoa powder, baking soda and baking powder, mix with a whisk or fork to distribute equally.
6. Slowly incorporate flour mixture into wet mixture, stir until combined.
7. Fold in pistachios and chocolate chips until evenly distributed.
8. Drop cookies by TSBP or shape into heart shapes onto non -stick or lightly greased cookie sheets.
9. Bake in 375 degree oven for 10-15 minutes (longer for crispier cookies).
10. Cool completely and enjoy.

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Green Goddess Veggies

Serving Size: 4

Ingredients:

• 1 cup broccoli, fresh or frozen
• 1 cup asparagus, fresh or frozen and cut into thirds
• 2 cups spinach, fresh or frozen
• ½ tsp ground black pepper

• 1 ½ tsp garlic, minced

Instructions:

1. Place olive oil in large sauté pan over medium heat.
2. *If using fresh veggies cook prior to adding to pan by steaming.
3. Once pan hot add veggies, soy sauce, pepper and garlic.
4. Cook until heated through.

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Braised Pork with Apples and Onions

Ingredients:

• 1 pound Pork Tenderloin
• Olive Oil Cooking Spray
• 2 cloves Garlic, minced
• ¼ tsp Nutmeg
• 1 tbsp ground fresh grated ginger or 2 teaspoons dried ginger
• 1 ½ cup onion, cut into ½ inch wedges
• 2 medium Granny Smith Apples, peeled, cored, and cut into ½ inch wedges
• 2 packets artificial sweetener (Splenda or Sweet n' Low)
• ½ tsp cinnamon

• ½ cup water

Instructions:

1. Preheat oven to 350°F.
2. Place pork tenderloin in a baking pan that has been coated with cooking spray.
3. In a small bowl, combine garlic, nutmeg, and ginger and rub onto the meat.
4. Surround tenderloin with alternating wedges of onion and apple. Spray onion and apple wedges with cooking spray, sprinkle with sweetener and cinnamon, and pour water over onions and apples.
5. Cover with foil and bake for 20 minutes. Remove foil and bake for 10 minutes more.

6. Slice meat thinly and serve.

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Stuffed Mushrooms

Ingredients:

• 1 lb medium mushrooms (about 18)
• 1 tbsp olive oil
• 1 clove garlic, minced
• 6 tsp finely diced red bell pepper
• ¼ cup finely diced yellow onion
• 2 tbsp thinly sliced green onion (green and white parts)
• 1 tbsp chopped fresh parsley
• ¼ tsp dried basil
• ¼ tsp dried oregano
• ¾ cup whole-wheat bread crumbs (about 1 ½ slices bread, toasted)
• 2 tbsp grated Parmesan Cheese

Instructions:

1. Preheat the oven to 375°F
2. Clean the mushrooms and remove the stems. Finely chop and mince the stems and set aside.
3. Place the mushroom caps in a 9 x 13 inch baking dish.
4. In a medium nonstick skillet, heat the oil over medium high heat. Add the mushroom stems and garlic and sauté for about 3 minutes.
5. Add the bell pepper, yellow onion, green onion, parsley, basil, and oregano and continue cooking for about 4 minutes, until the peppers are soft.
6. Remove from heat and add the bread crumbs and cheese. Stir to combine.
7. Fill the mushroom caps with the stuffing mixture and bake for 20 minutes, until the mushrooms are soft.

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Holiday Pumpkin Parfait

Ingredients:

• 1 cup pumpkin puree
• 1 package sugar free instant vanilla pudding mix
• 2 cups cold nonfat milk
• 1 tsp cinnamon
• 1 tsp allspice
• ½ tsp vanilla extract
• 6 tbsp nonfat whipped cream topping
• 6 cinnamon sticks
• ½ tsp ground nutmeg

Instructions:

1. In medium mixing bowl, combine the pumpkin puree, pudding mix, and milk.
2. Add the cinnamon, allspice, and vanilla and mix thoroughly
3. Evenly spoon the mixture into 6 parfait or martini glasses.
4. Chill in refrigerator for about 30 minutes, until mixture sets.
5. Place 1 tablespoon whipped cream topping on each parfait. Garnish each one with a cinnamon stick and the nutmeg.

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UNJURY High Protein Fall spice Latte

Serving Size: 1

Ingredients:

• 1 Scoop Vanilla UNJURY
• ½ cup skim milk
• ½ cup coffee (regular or decaf)
• 1tsp cinnamon

• ¼ tsp Ginger

Instructions::

1. Measure skim milk into a microwave safe mug. Heat skim milk in microwave (below 130 degrees). Stir ½ cup coffee (below 130 degrees) into warm skim milk.
2. Slowly add 1 scoop Vanilla UNJURY and stir until dissolved. Sprinkle cinnamon and ginger and mix well.
3. For best results do not let sit for longer than 30 minutes

Recipe from:www.unjury.com

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