The Easy Way to Eat Right!

Spring Time Recipes

Dig in with these delicious spring recipes!

From the markets and out of the gardens come the first sweet offerings of the season. Enjoy the fresh flavors of the season with dishes that incorporate the jewels of spring. These seasonal recipes will remind you that spring has sprung.

Chicken & Veggie Stir-Fry

Ingredients:

  • 2 cups broccoli florets
  • 2 tsp vegetable oil
  • 1 tbsp fat-free chicken broth
  • 1/2 tbsp minced fresh ginger
  • 4 oz chicken breast, chopped
  • 1 tbsp dry sherry
  • 1/2 tbsp low-sodium soy sauce
  • 1/2 tsp cornstarch
  • 1/8 tsp red pepper flakes
  • 3/4 cup shitake mushrooms, caps halved
  • 1/2 cup cherry tomatoes, halved

Lets Cook:

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.

Nutrition:

Cals: 114 | Fat: 1.5g | Carbs: 8g | Protein: 14g

 

Spring Veggie & Egg Coffee Cup Scramble 

Ingredients:

  • 1 large egg & 1 large egg white
  • 1 cup baby spinach
  • 1 tbsp. Parmesan cheese, grated
  • 1/2 cup grape tomatoes, halved
  • 1 tbsp. scallions, sliced

Lets Cook:

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

Nutrition:

Cals: 135 | Fat: 6g | Carbs: 5.5g | Protein: 13g

 

Crispy Baked Spring Rolls

Ingredients:

  • 1/2 tbsp minced garlic
  • 1 tbsp olive oil
  • 1 scallions, finely chopped
  • 1 tsp minced fresh ginger
  • 1/2 lb ground chicken
  • 1/2 cup shitake mushrooms, sliced
  • 6 Nasoya Egg Roll wrappers
  • 1/2 tsp sesame oil
  • 1/2 cup green cabbage, finely shredded
  • 1 tbsp hoisin sauce
  • 1/4 cup Walden Farms sesame ginger

Let's Cook:

Preheat the oven to 400ºF. Sauté the garlic, ginger, sesame and olive oils in large sauté pan set over medium-low heat. Add the chicken to the pan, breaking it apart into small pieces, and sauté until fully cooked. Add the mushrooms to the pan and sauté 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 Walden Farms sesame ginger dressing.

Nutrition:

Serving Size: 2 rolls

Cals: 184 | Fat: 3.5g | Carbs: 25g | Protein: 18g

Healthy Valentine's Day Recipes

Love is in the air! A Valentine’s Day meal usually means decadence: a round of appetizers and a heavy entree followed by a rich, gooey dessert (and washed down with a sugary cocktail!). To keep your diet on track without sacrificing the romance, surprise your sweetie with a homemade meal packed with flavorful ingredients that won't break the calorie bank.

Seared Scallops with Mint Pesto

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 cloves garlic, 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

Let's Cook:

  1. For pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, the water, lemon juice, garlic, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Cover and process until nearly smooth. Set aside.
  2. Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining 1/8 teaspoon salt and 1/8 teaspoon 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.
  3. Serve scallops and pesto over watercress.

Nutrition:

Serving Size: 3 Scallops

Calories: 189 | Protein: 23g | Carbs: 7g | Fat: 8g

Roasted Duck with Pomegranate Sauce

Ingredients:

  • 1 pounds duck, breast skin removed
  • 1/2 teaspoon salt, Kosher
  • 2 teaspoon oil, olive, extra-virgin
  • 1 small shallot(s), finely chopped
  • 1 cup(s) pomegranate juice
  • 1/4 cup(s) chicken broth, less sodium
  • 1 teaspoon cornstarch
  • 2 teaspoon parsley, fresh chopped

    Let's Cook:

    1. Preheat oven to 450°F.
    2. 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.
    3. 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.
    4. When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.
    5. Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.

    Nutrition:

    Calories: 272 | Protein: 23g | Carbs: 22g | Fat: 10g 

    Peanut Butter & Pretzel Truffles

    Ingredients:

    Directions:

    1. Prepare PB2 as directed.
    2. Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes.
    3. 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.
    4. Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
    5. Enjoy!

    Nutrition:

    Serving Size: 2 Truffles

    Calories: 66 | Protein: 5g | Carbs: 8g | Fat: 3g 

     

    Hot Breakfast Month-Heart Healthy Style!

    Health trends come and go, but there's one piece of advice that's managed to stand the test of time: Eat breakfast! Countless studies show that partaking in a morning meal can help you lose weight, but if that's not enough to entice you to flip a pancake, at least do it for your heart. Adults who regularly miss breakfast tend to have higher cholesterol, elevated insulin levels and larger waist circumferences—all risk factors for heart disease. But not just any morning meal will do. The best breakfast consists of some lean protein and fiber, which stabilize your blood sugar and keep you feeling satisfied longer. Check out these delicious breakfast recipes, all packed with nutrient-rich, heart-healthy superfoods.

    Tex-Mex Breakfast Sandwich

    Avocados are positively packed with heart-healthy (and belly-flattening) monounsaturated fats. And when it comes to your cholesterol, those fats are doubly effective.

    Ingredients:

    • 2 Lg egg whites
    • 2 Tbsp reduced-fat shredded sharp cheddar cheese
    • 1 Healthy Grain Perfect 10 bagel, toasted
    • 2 slices avocado, about ½ ounce
    • 4 tsp jarred chunky salsa

    Let's Cook:

    1. Coat a small nonstick skillet with cooking spray and heat over medium-high heat.
    2. Stir in the egg whites and cheese, cook 2 minutes per side.
    3. Place the eggs on the bottom half of the bagel.
    4. Top with the avocado slices and salsa, then replace the top of the bagel.

    Nutrition:

    Calories: 326 | Protein: 30g | Carbs: 28g | Fat: 8g | Fiber 5g

    Low Fat Frittata w/ Smoked Salmon

    Fatty cold-water fish, like salmon, are rich in heart-healthy omega-3 fatty acids, as well as selenium, an antioxidant shown to help protect your heart.

    Ingredients:

    • 2 tsp extra virgin olive oil
    • 6 green onions, trimmed and coarsely chopped
    • 6 egg whites
    • 4 whole eggs
    • ½ tsp dried tarragon or 1½ tsp fresh, minced
    • ¼ cup cold water
    • 2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
    • ½ chopped fresh basil, arugula, or spinach (garnish)

    Let's Cook:

    1. Preheat oven to 350°F.
    2. Heat heavy 8" oven proof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.
    3. Add green onions and sauté, stirring periodically, until soft, about 30 seconds.
    4. Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.
    5. Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
    6. Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
    7. Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, if desired.

    Nutrition:

    Calories: 96 | Protein: 10g | Carbs: 2g | Fat: 1g | Fiber 0.5g

    January 03, 2017

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    Posted in Healthy, Nutrition, Recipes, Weight Loss


    Sneal® your way through 2017!

    Lets refresh,  sneal® is a term created by Dr. Ray Powell. It is not just one food. It is a concept that he teaches on how to increase satisfaction, decrease hunger, protect muscle mass, stabilize blood sugars, insulin levels, increase energy level and ultimately lose weight all at the same time through what you are eating. A Sneal® ranges from 60 to 250 calories, it has to be: quick, convenient, portable, single-serving, taste great, have an equal protein to carb ratio and as lean as possible. Here are a few sneal® ideas from Dr. Powell’s “The Sneal® Recipe Book”.  

    Vanilla Blueberry Pancakes

    Ingredients:

    1 pkt. CarbEssentials Vanilla Pudding/Shake Mix*

    1 pkt. CarbEssentials Golden Delicious Pancake Mix*

    1/8 tsp. Cinnamon 1/4 cup Egg Whites International*

    1/3 cup Fresh–or–Frozen Blueberries 1 cup Water

    Lets Cook :

    Combine pudding & pancake mixes; add egg whites, thawed blueberries, & water; stir until moistened. Coat a pan with non-stick cooking spray & place over medium-high heat. Spoon 1/4 of the batter at a time onto the heated pan, cook until slightly brown & flip to cook opposite side. For thinner pancakes, add 1 tbsp. water to batter until you have reached desired consistency.

    Buffalo Chicken Chop Salad Wrap

    Ingredients:

    -1 La Tortilla Factory Low Carb Tortilla

    -1/2 Boneless, Skinless Chicken Breast, cooked & chopped

    -1/2 cup Romaine Lettuce, shredded 2 1/2 tsp.

    -Hot Cayenne Pepper Sauce 2 tsp.

    -Reduced-Fat Parmesan-Style Grated Topping

    -1 1/2 tsp. Fat Free Sour Cream

    Lets Cook:

    Place cooked chicken in a microwave-safe dish,top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat. Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay the romaine & chicken mixtures on top. Fold tortilla like a burrito around filling.

    Baked Cod w/ Tomatoes & Olives

    Ingredients:

    -4 oz. Fresh Cod Fillet 1/2 can (7oz.)

    -Itallian-Style Diced Tomatoes, drained

    -1 tbsp. Pitted Black Olives, chopped

    -1/2 tsp. Galic Glove, minced

    -1 tbsp. Fresh Parsley

    Lets Cook:

    Preheat oven to 400ºF; coat a 8x8 inch baking pan with non-stick cooking spray; lay the cod fillet in the pan & season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish. Bake 20 minutes or until fish flakes when tested with a fork; garnish with parsley.

    Chocolate Covered Pretzels

    Ingredients:

    -1 pkt. CarbEssentials Chocolate Pudding/Shake Mix*

    -1 bag Kay’sNaturals Cinnamon Pretzels*

    -1/2 cup water

    Lets Cook :

    Prepare pudding according to package directions with 1/2 cup water. Dip pretzels into pudding & place on a tray covered in parchment or wax paper; freeze for 40 minutes–1 hour.

     

    Enjoy!

     

    November 30, 2016

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    Posted in Healthy, Nutrition, Sneal® Deals!


    December Sneal® Deals!

    Don's miss out on our December Sneal® Deals! 

    Annual Stocking Drawing!

    CarbEssentials Annual Stocking Drawing

    Our gift to you...Win a stocking stuffed with delicious CarbEssentials Sneals® (a $250 value)! Starting December 1st through the 23rd, get one drawing for every $100 spent at CarbEssentials retail or online stores. We will announce the winner on Christmas Eve!

    _______________________________________

    12 Days of Giftmas!

    Starting December, 12th Physician’s Plan & CarbEssentials will have a new special each day for 12 days. These savings will make it easy to shop for the holidays. Savings like these come only this time of year! Look out for our daily email on more information into each special! *Some restrictions apply. 

    November 30, 2016

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    Posted in Healthy, Nutrition, Recipes, Weight Loss


    Healthy Holiday Hors d'oeuvres

    Get the party started with these four must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. Protein on protein on protein! Jalapeno Poppers are easy to forget about, but always a welcomed addition. Whip up a batch of these Jalapeno Poppers, they are sure to surprise and delight whoever is lucky enough to give them a try!

    CarbEssentials Healthy Holiday Hors d'oeuvres

    Jalapeno Poppers

    Ingredients:

    • 1 bag Quest Cheddar & Sour Cream Protein Chips
    • 8 jalapeno peppers
    • 6 tablespoons low-fat cream cheese
    • 2 1/2 ounces sharp light cheddar cheese, shredded
    • 1/2 teaspoons garlic powder 
    • Pinch of salt & pepper 
    • 1 egg white, lightly whisked 
    • Nonstick cooking spray

    Directions:

    1. Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes.
    2. In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.
    3. Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.
    4. Spoon cheese mixture into each jalapeño half.
    5. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves.
    6. Dip each jalapeño half in egg white and coat with chips.
    7. Spray a large baking dish with cooking spray.
    8. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

    Nutrition (2 Poppers):

    • Calories: 60  |  Protein: 7g  |  Net Carbs: 3g  |  Fat: 2g

    CarbEssentials Cinnamon Cream Cheese Dip

    Cinnamon Cream Cheese Dip

    Ingredients:

    Directions:

    1. In a medium bowl, add Quest Protein Powder®, cream cheese, almond milk, sweetener, and cinnamon.
    2. Mix ingredients until smooth.

    Nutrition (2 tbsp):

    • Calories: 30  |  Protein: 2g  |  Net Carbs: 1g  |  Fat: 2g

    Sloppy Joe Stuffed Peppers

    Ingredients:

    Directions:

    1. 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.)
    2. Boil peppers until skin has softened or to desired texture. Then set aside.
    3. While the peppers are cooking, combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
    4. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
    5. Lightly spray a baking dish with non-stick cooking spray. 
    6. 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.

    Nutrition (1 stuffed pepper):

    • Calories: 239  |  Protein: 29g  |  Carbs: 30g  |  Fat: 3.5g

    Bacon Wrapped Honey Siracha Chicken Bites

    Ingredients:

    • 10 pieces of center cut bacon
    • 2 large chicken breast
    • ¼ cup sriracha
    • ½ lemon wedge
    • 3 teaspoons honey
    • salt and pepper to taste
    • 1 apple

    Directions:

    1. First, preheat oven to 400ºF. Then, line a baking sheet with tin-foil and set aside.
    2. Next, prep marinade by mixing together sriracha, lemon juice, honey, and salt and pepper. Then, slice chicken breast up into bite-size pieces, making sure all of the pieces are relatively the same size. I got about 30 pieces out of the two breasts. Then, place the chicken pieces in the marinade and mix.
    3. Prep bacon by slicing into thirds. You should have a total of 30 mini strips to match the 30 chicken pieces. Then, place a piece of chicken in the center of a piece of bacon and roll. Place on tin foil seam down. Repeat.
    4. Bake at 400ºF for 20-25 minutes or until the bacon is at desired texture.
    5. Serve with a thin slice of apple and a toothpick.

    Nutrition (3 pieces):

    • Calories: 130  |  Protein: 13g  |  Carbs: 10g  |  Fat: 4g
    October 31, 2016

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    Posted in Healthy, Nutrition, Tips, Weight Loss


    Holiday Eating Guide

    1. Don’t skip meals. This backfires because you come to the next meal over hungry and eat more then intended.  

    2. Fill up on lower calorie, nutrient dense foods such as veggies, and lean cold cuts.

    3. Make just one trip to the party buffet. 

    4. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible. 

    5. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor. 

    6. Don’t waste calories on foods you don’t like or foods you can have anytime. 

    7. Eat only when you are hungry & not because food is near. 

    8. Don’t buy candy or goodies too far ahead of an event. Once purchased keep it out of sight.

    9. Beware of liquid calories; eggnog, beer, soda, wine. They go down so easily and often do not add much nutrition to your intake, but add a lot of calories. 

    10. Write a list of things to do other than eat (such as taking a walk, calling a friend, or housework), to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings. 

    11. Choose only the foods you really want & keep the portions small. 

    12. Don’t hang out near the food-socialize a distance away. This will prevent unconscious nibbling.

    13. Use a plate for even the smallest snack - you’ll eat less. 

    14. Contrast flavors, textures, and temperatures for more satisfaction in your eating. 

    15. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight. 

    16. When you arrive at a party, avoid rushing to the food. Greet people you know - conversation is calorie free! Get a zero-calorie beverage and settle into the festivities before eating. Overall, you may eat less. 

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    Note: Some flavors may not be available in every size.