Ingredients

• 4 medium, boneless chicken breasts cut into 1-inch strips
• 1 14-ounce can of tomatoes, cut up
• 1 cup low-sodium chili sauce
• 1 ½ cups chopped green pepper
• ½ cup chopped celery
• ½ cup chopped onion
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh basil
• 1 tablespoon chopped fresh parsley
• ½ teaspoon crushed red pepper
• ¼ teaspoon salt

Instructions

Spray deep skillet with non-stick cooking spray to coat. Preheat pan over medium high heat. Add chicken to hot skillet and cook 3-5 minutes per side. Cook until no longer pink. Reduce heat and add tomatoes with their juices, chili sauce, green pepper, celery, onion, garlic, basil, parsley, red pepper and salt. Cover and summer for 10 minutes. Serve over hot cooked brown rice or whole what pasta.

Nutrition Facts

Per serving

• Calories: 255
• Fat: 3 grams
• Carbohydrates: 16 grams
• Protein: 31 grams
• Cholesterol: 100 milligrams
• Sodium: 465 milligrams
• Fiber: 1.5 grams

Ingredients

• 2 medium potatoes
• 1 14.5-ounce whole tomatoes, cut up
• 1 cup chopped onion
• 1 cup (8-ounce bottle) clam juice (or water)
• 1 cup water
• 2 cloves garlic, minced
• ½ head cabbage, coarsely chopped
• 1 pound catfish fillets
• 1 ½ teaspoon Hot & Spicy seasoning
• sliced green onion, for garnish
• 2 cups hot cooked brown rice

Hot & Spicy Seasoning

• ¼ cup paprika
• 2 tablespoon dried oregano, crushed
• 2 teaspoon chili powder
• 1 teaspoon garlic powder
• 1 teaspoon black pepper
• ½ teaspoon red pepper
• ½ teaspoon dry mustard

Mix all ingredients

Instructions

Peel potatoes and cut into quarters. In a large pot, combine potatoes, tomatoes, and their juice, onion, clam juice, water and garlic.  Bring to boiling; reduce heat, cook covered over medium high heat for 10 minutes.  Add cabbage and return to boil. Reduce heat. Cook covered over medium low heat for 5 minutes, stirring occasionally. Meanwhile, cut fillets into 2-inch lengths. Coat with Hot & Spicy seasoning. Add fish to vegetables. Reduce heat and simmer, covered for 5 minutes or until fish flakes easily with a fork. Serve in soup plates. Use an ice cream scoop to top with hot rice. Garnish with green onions.

Makes 4 servings

Nutrition Facts

Per serving

• Calories: 355
• Total Fat: 5 grams
• Saturated Fat: 1.3 grams
• Carbohydrates: 49 grams
• Protein: 28 grams
• Cholesterol: 65 milligrams
• Sodium: 454 milligrams
• Fiber: 7 grams

Ingredients

• 1 pound ground turkey
• 1 28-ounce can tomatoes, cut up
• 1 cup finely chopped green pepper
• 1 cup finely chopped onion
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon dried sage
• 1 teaspoon black pepper
• 1 pound spaghetti

Instructions

Spray skillet with non-stick cooking spray to coat. Preheat skillet over medium heat. Add turkey and cook, stirring occasionally approximately 5 minutes or until meat is no longer pink.  Drain meat in a colander and then return to pan.  Add tomatoes with their juices, green pepper, onion, garlic and dried spices.  Bring to a boil and then reduce heat.  Simmer, covered for 20 minutes, stirring occasionally.  Remove cover and continue to simmer for an additional 15 minutes more. Meanwhile cook spaghetti according to package directions, drain well. Serve over spaghetti.

Makes 6 servings

Nutrition Facts

Per serving

• Calories: 330
• Total Fat: 5 grams
• Saturated Fat: 1.3 grams
• Carbohydrates: 42 grams
• Cholesterol: 60 mg
• Sodium: 280 mg
• Dietary Fiber: 2.7 grams

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This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.

Ingredients

• 1 pound beef top round
• 1 ½ teaspoon hot & spicy seasoning
• 8 red skinned potatoes (halved)
• 3 cups finely chopped onion
• 2 cups low-sodium beef broth
• 2 cloves garlic (minced)
• 2 large carrots, peeled and cut into 2 inch strips
• 2 bunches (½ pound each) greens with stems removed

Instructions

Partially freeze the beef.

Thinly slice the beef across the grain into long strips ⅛ inches thick.

Thoroughly coat strips with Hot & Spicy Seasoning.

Spray a large, heavy skillet with non-stick cooking spray to coat. Preheat pan on high heat.

Add meat and cook stirring for 5 minutes.

Add potatoes, onion, broth, and garlic.

Cook covered over medium heat for 20 minutes

Stir in the carrots, and place the greens over the top; cook covered until carrots are tender approximately 15 minutes. Serve in a large bowl

Nutrition Facts

• Calories: 342
• Total Fat: 4 grams
• Carbohydrates: 52 grams
• Protein: 24 grams
• Cholesterol: 45 milligrams
• Fiber: 10 grams

Ingredients

• 4 pork chops, about ¾ inch thick
• ¾ cup reduced fat Italian Dressing
• 1 teaspoon Worcestershire sauce

Instructions

Place all ingredients in a self-sealing bag; seal bag and place in refrigerator for at least 20 minutes. Remove chops from bag, discarding marinade, and grill over a medium-hot fire, turning once, until just done, about 8-11 minutes total cooking time.

Serves 4

Nutrition Facts

• Calories: 210
• Protein: 25 grams
• Fat: 11 grams
• Sodium: 140 milligrams
• Cholesterol: 60 milligrams
• Saturated Fat: 3 grams
• Carbohydrates: 1 gram

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This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.