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Testimonials |
"This program isn't a sacrifice, it's a
part of our lives."
-Ken and Mourlene Wright |
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More Recipes From The Whitaker Wellness Weight Loss Program
Supreme Lime Chicken
Sun-Dried Tomato Turkeyloaf
Broccoli Pepper Salad
Wasabi Tuna Steaks
Creamy Peppercorn Chicken
Hot Garlic Shrimp
Quiche Sans Crust
Mock Baked Potato
Mexican Casserole
Supreme Lime Chicken
A simple, tangy citrus delight.
Serves 2
1 tablespoon extra virgin olive oil
2 whole limes, juiced
2 6-ounce chicken breasts, boneless and skinless
1/4 teaspoon of salt or salt substitute
½ teaspoon pepper (freshly ground preferred)
In small bowl, mix extra virgin olive oil and lime juice. Coat each chicken breast in mixture, covering completely. Marinate in refrigerator for 15 to 30 minutes. Remove chicken from marinade and set aside. On foil-lined baking pan, place chicken in single layer, and sprinkle with salt (or salt substitute) and freshly ground pepper. Arrange oven rack at least six inches from heat and set temperature at broil (450 degrees). Broil chicken approximately 8 to 10 minutes, depending on thickness; remove from oven, turn, and pour remaining marinade over chicken. (Repeat seasoning with salt and pepper.) Continue to broil about 5 minutes more or until fork can be inserted in chicken with ease and juices run clear. Garnish with lime slices if desired and serve immediately.
Per serving: calories 206, protein 27 g, carbohydrates 7 g, fiber trace, fat 8 g (monounsaturated 8 g, polyunsaturated 1 g, saturated 1 g), sodium 342 mg.
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Sun-Dried Tomato Turkeyloaf
A healthy twist on one of mom's timeless classics.
Serves 4
1 cup sun-dried tomatoes, finely diced
1½ tablespoons extra virgin olive oil
1 cup onion, finely diced
1 pound lean ground turkey
Pinch salt, to taste
Pinch pepper, to taste
Preheat oven to 350 degrees. In a small bowl mix diced sun-dried tomatoes and extra virgin olive oil. Let set for 15 minutes to marinate. Drain oil from tomatoes into a large, nonstick skillet and add onions. Sauté over medium heat, stirring often, for 5 minutes or until onions are soft and golden. Remove from heat. In a medium bowl, thoroughly mix onions, tomatoes, and turkey meat. Shape into a loaf. Place in a shallow baking pan or rimmed baking sheet and cook at 350 degrees for 35 to 40 minutes. Remove from oven and let stand 5 minutes before serving.
Per serving: calories 254, protein 26 g, carbohydrates 10 g, fiber 2 g, fat 14 g (monounsaturated 4 g, polyunsaturated 3 g, saturated 3 g), sodium 344 mg.
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Broccoli Pepper Salad
A tasty, nutrient-packed salad that's hard to beat.
Serves 4
2 tablespoons extra virgin olive oil
2 tablespoons white wine vinegar
1 tablespoon lemon juice
1 clove garlic, minced
¼ teaspoon seasoned salt
1/8 teaspoon black pepper (freshly ground preferred)
2 cups broccoli florets, washed and dried and cut into bite-sized pieces
1 cup red bell pepper, chopped
In a large bowl with a tight-fitting lid, combine all ingredients excluding the broccoli and peppers, and mix well. Add broccoli and peppers and close lid, tossing until thoroughly coated. Place in refrigerator and marinate for at least 1 hour, preferably all day or overnight, tossing the mixture several times before eating.
Per serving: calories 84, protein 1 g, carbohydrates 5 g, fiber 2 g, fat 7 g (monounsaturated 5 g, polyunsaturated 1 g, saturated 1 g), sodium 96 mg.
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Wasabi Tuna Steaks
Plenty of protein with Japanese flair.
Serves 4
2 tablespoons butter (organic preferred)
3 green onions, thinly sliced
1 tablespoon lime juice
2 tablespoons low sodium soy sauce
1 tablespoon prepared wasabi
4 4-ounce tuna steaks, about 3/4-inch thick
½ tablespoon extra virgin olive oil
Pinch salt, to taste
Pinch pepper, to taste
In a small pan, combine butter, onion, lime juice, soy sauce, and wasabi. Set aside. Brush tuna steaks on both sides with extra virgin olive oil and sprinkle with salt and pepper. Heat a large, heavy, nonstick frying pan over high heat. Place the tuna in the pan and sear until outside is crispy and brown, usually only 1 to 2 minutes per side. Turn over and sear, being careful not to overcook. (The center will be rare.) While the tuna is cooking, heat the wasabi mixture over low heat, stirring constantly until smooth. Serve tuna immediately, drizzled with sauce.
Per serving: calories 240, protein 27 g, carbohydrates 2 g, fiber trace, fat 13 g (monounsaturated 4 g, polyunsaturated 2 g, saturated 5 g), sodium 405 mg.
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Creamy Peppercorn Chicken*
Green peppercorns are the same as the black variety but are harvested early before they become too hot. They impart tons of flavor without making the dish too spicy.
Serves 4
4 small or 2 large halved boneless, skinless chicken breasts (1 pound total)
¼ teaspoon salt or seasoned salt
1 tablespoon crushed pink, green, or mixed peppercorns
Olive oil spray
½ cup dry sherry
1/3 cup low-fat or non-fat sour cream
½ teaspoon tarragon or thyme leaves
Place chicken between two sheets of wax paper. Pound breasts with flat mallet until very thin (1/4 inch). Remove wax paper and sprinkle breasts with salt and crushed or coarsely ground peppercorns. Heat large, nonstick skillet over medium heat and spray with olive oil. Add chicken and cook over medium heat, turning once, until done, about 5 minutes. Remove chicken and keep warm. Over high heat, add sherry and whisk in sour cream, tarragon, or thyme. Stirring constantly, boil until sauce is thickened and reduced by half. Spoon sauce over chicken and serve immediately.
Per serving: calories 169, protein 23 g, carbohydrates 5 g, fiber 0g, fat 5 g (monounsaturated 4 g, polyunsaturated 0 g, saturated 0 g), sodium 208 mg.
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Hot Garlic Shrimp
A garlicky seafood dish with a kick.
Serves 4
1 pound large shrimp, peeled, deveined
½ cup lemon juice
6 cloves garlic, minced
2 tablespoons butter (organic preferred)
4 teaspoons hot sauce
1 teaspoon extra virgin olive oil
Place peeled, deveined shrimp in a medium bowl and set aside. (See page 138 of The Whitaker Wellness Weight Loss Program for specific instructions on cleaning and deveining shrimp.) In a small bowl, combine lemon juice, garlic, butter, and hot sauce. Pour half of this mixture over the shrimp, stir, and place in the refrigerator to marinate for 30 minutes to an hour, stirring once or twice to recoat. In a small saucepan add reserved marinade and heat until boiling, stirring often. While sauce is heating, in a large, nonstick skillet, heat olive oil over medium-high heat. Add shrimp and stir and turn continuously for 4 to 6 minutes or until shrimp are pink, firm, and cooked through. Remove from heat, transfer to plates, and spoon sauce over shrimp. Serve immediately.
Per serving: calories 163, protein 19 g, carbohydrates 4 g, fiber trace, fat 18 g (monounsaturated 3 g, polyunsaturated 1 g, saturated 4 g), sodium 384 mg.
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Quiche Sans Crust
Tastes so good, you won't even miss the crust.
Serves 4
Olive oil spray
½ cup reduced fat cheddar cheese, shredded
½ cup mozzarella, shredded
1/3 cup cooked turkey breast, chopped
¾ cup broccoli florets, chopped
2 eggs
6 egg whites
¼ cup heavy cream
½ cup water
Pinch pepper, to taste
Preheat oven to 350 degrees. Lightly spray a large quiche or pie pan with olive oil. Sprinkle cheeses in bottom of pan. Arrange turkey and broccoli evenly over cheese. In a medium bowl, beat egg whites, eggs, cream, water, and pepper until well mixed. Pour into pan over other ingredients. Bake at 350 degrees for 30 minutes. Quiche is done when a knife inserted into center comes out clean. Remove from heat, cut into quarters, and serve immediately.
Per serving: calories 229, protein 25 g, carbohydrates 2 g, fiber trace, fat 13 g (monounsaturated 4 g, polyunsaturated 1 g, saturated 7 g), sodium 288 mg.
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Mock Baked Potato
A tasty and unusual side dish.
Serves 1
1 large turnip
½ tablespoon butter (organic preferred)
Peel and poke holes in turnip with fork and cook on high in microwave 10 minutes or until turnip is tender. Slice lengthwise, pat with butter, and serve immediately.
Note: You may also add 1 tablespoon of reduced fat cheese, salsa, or sour cream; a sprinkling of chives; or ¼ cup of cooked, crumbled turkey bacon for variation. (For a grilled texture, place turnip on BBQ and grill for 3 to 5 minutes after microwaving and before adding butter.)
Per serving: calories 84, protein 1 g, carbohydrates 8 g, fiber 2 g, fat 6 g (monounsaturated 2 g, polyunsaturated trace, saturated 4 g), sodium 140 mg.
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Quick and Easy Salsa**
Keeps in the fridge for a week.
Serves 8 (1½ cups)
1 14½ -ounce can low-sodium tomatoes with juice, drained and chopped
1 small (4-ounce) can diced green chiles, drained
½ small onion, chopped
1 to 2 small jalapeño chiles (fresh or canned), seeds removed (to taste, they're very hot)
2 cloves garlic, peeled and minced
½ teaspoon dried oregano
½ teaspoon salt or salt substitute
Place all ingredients in a medium bowl and mix well. You may also process in a blender or food processor for 2 to 3 seconds. Do not overprocess or it will be too smooth. This keeps in the refrigerator for at least a week.
Per serving: calories 20, protein 1 g, carbohydrates 4 g, fiber 1 g, fat trace, sodium 158 mg.
Note: you can make this as hot or as mild as you please by adjusting the amount of jalapeños. (Including the seeds makes it much hotter.) Handle chile peppers with care — the oils can burn. If you handle a lot of chile peppers, wear disposable latex (surgical) gloves.
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Mexican Casserole**
Lean ground turkey reduces that saturated fat content of this easy casserole.
Serves 6
Olive oil spray
1 pound ground lean turkey
2 cloves garlic, peeled and minced
1 medium onion, chopped
½ large green bell pepper, chopped
1 (14 ½-ounce) can Mexican-style stewed tomatoes
1 (15-ounce) can black or pinto beans, cooked, rinsed, and drained, or 1 ½ cups cooked dried beans
1 large can chopped green chiles (7 ounces), drained
2 tablespoons tomato paste
1 tablespoon chili powder
¾ cup grated Cheddar cheese
2 tablespoons freshly chopped cilantro
Preheat oven to 350 degrees. Heat a large, nonstick skillet over medium heat. Spray with olive oil spray and add turkey, garlic, onion, and green pepper. Cook, stirring occasionally and breaking up turkey with wooden spoon, until turkey is browned, about 10 minutes. Add tomatoes, beans, chiles, tomato paste, and chili powder to skillet. Reduce heat and simmer, stirring occasionally, for 8 to 10 minutes until most of the liquid ahs been evaporated, but mixture is not dry. Spray a medium-sized, covered baking dish with olive oil spray. Spoon mixture into the baking dish. Top with cheese and cover. Bake for 20 minutes until hot and bubbly. Remove cover and bake another 5 minutes. Remove from oven and sprinkle with cilantro.
Per serving: calories 220, protein 22 g, carbohydrates 11 g, fiber 3 g, fat 11 g, sodium 313 mg.
*Recipe modified from Quick and Healthy: Recipes for Vibrant Living, by Julian Whitaker, MD.
**Recipe from the Reversing Diabetes Cookbook, by Julian Whitaker, MD and Peggy Dace.
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