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Copycat Recipes: Top 100 Copycat Recipes from your Favorite Restaurants you can Duplicate at Home
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Table of contents :
How I Became A Copy Cat Cook
Breakfast Recipes
“Corner Bakery Cafe” Chilled Swiss Oatmeal
“McDonald’s Egg McMuffin
“IHOP’s” Buttermilk Pancakes
“Waffle House” Pecan Waffles
“Dunkin Donut’s” Power Breakfast Sandwich
“Mimi’s Cafe” Egg Bendict
“Denny’s” Ham and Cheese Omelet
“Coco’s Bakery” Santa Fe Quiche
“Village Inn” Ultimate Skillet
“Burger King” French Toast Sticks
“Panera Bread” Banana Bread
“Starbucks” Pumpkin Bread
Soup, Sides & Snacks Recipes
“Olive Garden” Chicken Gnocchi Soup
“Panera Bread” Broccoli Cheddar Soup
“Outback Steakhouse” Walkabout Soup
“Carrabba’s” Sausage & Lentil Soup
“Outback Steakhouse” Baked Potatoes
“Cracker Barrel” Fried Apples
“Boston Market” Creamed Spinach
“Captain D’s” Coleslaw
“TGI Fridays” Fried Mozzarella Cheese Sticks
“Red Lobster” Cheddar Bay Biscuits
“Yard House” Spinach Cheese Dip
“Applebee’s” Queso Blanco
Seafood Recipes
“Red Lobster” Soy Ginger Salmon
“Applebee’s” Honey Grilled Salmon
“Long Johns Silver’s” Batter-Dipped Fish
“Popeye’s” Cajun Fish
“Bonefish Grill” Pan-Fried Tilapia with Chimichurri Sauce
“Luby’s” Baked Fish
“Ruth Chris Steakhouse” Shrimp Orleans
“Red Lobster” Shrimp Scampi
“Panda Express” Honey Walnut Shrimp
“Legal Sea Foods” Baked Scallops
“Red Lobster” Crab Alfredo
“Long Johns Silver’s” Seafood Bake
Red Meat Recipes
“P.F. Chang China Bistro” Mongolian Beef
“Outback Steakhouse” Steak
“Panda Express” Beijing Beef
“Panda Express” Broccoli Beef
“Cracker Barrel” Beef Stew
“Wendy’s” Chili
“Chili’s” Steak Fajita
“Taco Bell” Tacos
“Olive Garden” Three Meat Sauce
“Maggiano’s Little Italy” Meatballs
“In-N-Out Burger” Burgers
“Red Robin” Banzai Burger
“Taco Bell” Stackers
“Boston Market” Meatloaf
“McDonald” Big Mac Salad
“Pizza Hut” Cavatini
“Café Rio” Sweet Pork
“Chipotle Mexican Grill” Pork Carnitas
“Dan’s Cafe” Baby Back Ribs
“Outback Steakhouse” Grilled Pork Chops
“Sbarro” Pepperoni Pizza
“McDonald” McRib Sandwich
Poultry Recipes
“Buffalo Wild Wings” Bourbon Honey Mustard Wings
“KFC” Crispy Fried Chicken
“Olive Garden” Garlic Rosemary Chicken
“Cracker Barrel” Apple Cider BBQ Chicken
“Panda Express” Orange Chicken
“P.F, Chang China Bistro” Sesame Chicken
“Carrabba’s Italian Grill” Chicken Bryan
“Chipotle Mexican Grill” Chicken
“Outback Steakhouse” Alice Spring Chicken
“Cheesecake Factory” Chicken Piccatta
“Olive Garden” Chicken Parmigiana
“Olive Garden” Chicken Marsala
“Cheesecake Factory” Spicy Cashew Chicken
“Cracker Barrel” Broccoli Cheddar Chicken Casserole
“Subway” Orchid Chicken Salad
“Jason’s Deli” Chicken Salad
“California Pizza Kitchen” Chicken Pizza
“California Pizza Kitchen” Chicken Tequila Fettuccine
“Chili’s” Cajun Chicken Pasta
“Chipotle Mexican Grill” Burrito Bowl
Veggie Favorites Recipes
“Panda Express” Super Greens
“Hash Barrel” Hash Brown Casserole
“California Pizza Kitchen” Chopped BBQ Tofu Salad
“Panera Bread” Modern Greek Quinoa Salad
“P.F. Chang China Bistro” Vegetarian Lettuce Wraps
“Huston’s Restaurant” Veggie Burgers
“Chipotle Mexican Grill” Sofritas Burrito Bowl
“Zoe’s Kitchen” Rosemary White Beans
“Panda Express” Fried Rice
“Olive Garden” Eggplant Parmigiana
“Chicken Fil A” Mac n’ Cheese
“Panda Express” Chow Mein
Dessert Recipes
“Baskin Robbins” Chocolate Ice Cream
“Culver’s” Frozen Custard
“Wisconsin Baker Association” State Cream Puffs
“Starbucks” Cranberry Bliss Bars
“Cracker Barrel” Baked Apple Dumplings
“Panera Bread” Cherry Crisp
“BJ’s Restaurant” Pizzookie
“McDonald” Fried Apple Pie
“Big Boy Restaurant” Strawberry Pie
“Cheesecake Factory” Oreo Cheesecake
“Cracker Barrel” Coca Cola Cake
“Olive Garden” Tiramisu
THE “DIRTY DOZEN” AND “CLEAN 15”
MEASUREMENT CONVERSION TABLES

Citation preview

COPYCAT RECIPES

Legal Notice Copyright (c) 2020 Sasha Sim. All rights are reserved. No portion of this book may be reproduced or duplicated using any form whether mechanical, electronic, or otherwise. No portion of this book may be transmitted, stored in a retrieval database, or otherwise made available in any manner whether public or private unless specific permission is granted by the publisher. Vector illustration credit: vecteezy.com This book does not offer advice, but merely provides information. The author offers no advice whether medical, financial, legal, or otherwise, nor does the author encourage any person to pursue any specific course of action discussed in this book. This book is not a substitute for professional advice. The reader accepts complete and sole responsibility for the manner in which this book and its contents are used. The publisher and the author will not be held liable for any damages caused.

Copycat Recipes Top 100 Copycat Recipes from your Favorite Restaurants you can Duplicate at Home

Sasha Sim

Contents How I Became A Copy Cat Cook

Breakfast Recipes “Corner Bakery Cafe” Chilled Swiss Oatmeal “McDonald’s Egg McMuffin “IHOP’s” Buttermilk Pancakes “Waffle House” Pecan Waffles “Dunkin Donut’s” Power Breakfast Sandwich “Mimi’s Cafe” Egg Bendict “Denny’s” Ham and Cheese Omelet “Coco’s Bakery” Santa Fe Quiche “Village Inn” Ultimate Skillet “Burger King” French Toast Sticks “Panera Bread” Banana Bread “Starbucks” Pumpkin Bread

Soup, Sides & Snacks Recipes “Olive Garden” Chicken Gnocchi Soup “Panera Bread” Broccoli Cheddar Soup “Outback Steakhouse” Walkabout Soup “Carrabba’s” Sausage & Lentil Soup “Outback Steakhouse” Baked Potatoes “Cracker Barrel” Fried Apples “Boston Market” Creamed Spinach “Captain D’s” Coleslaw “TGI Fridays” Fried Mozzarella Cheese Sticks “Red Lobster” Cheddar Bay Biscuits “Yard House” Spinach Cheese Dip “Applebee’s” Queso Blanco

Seafood Recipes “Red Lobster” Soy Ginger Salmon “Applebee’s” Honey Grilled Salmon “Long Johns Silver’s” Batter-Dipped Fish “Popeye’s” Cajun Fish “Bonefish Grill” Pan-Fried Tilapia with Chimichurri Sauce “Luby’s” Baked Fish

“Ruth Chris Steakhouse” Shrimp Orleans “Red Lobster” Shrimp Scampi “Panda Express” Honey Walnut Shrimp “Legal Sea Foods” Baked Scallops “Red Lobster” Crab Alfredo “Long Johns Silver’s” Seafood Bake

Red Meat Recipes “P.F. Chang China Bistro” Mongolian Beef “Outback Steakhouse” Steak “Panda Express” Beijing Beef “Panda Express” Broccoli Beef “Cracker Barrel” Beef Stew “Wendy’s” Chili “Chili’s” Steak Fajita “Taco Bell” Tacos “Olive Garden” Three Meat Sauce “Maggiano’s Little Italy” Meatballs “In-N-Out Burger” Burgers “Red Robin” Banzai Burger “Taco Bell” Stackers “Boston Market” Meatloaf “McDonald” Big Mac Salad “Pizza Hut” Cavatini “Café Rio” Sweet Pork “Chipotle Mexican Grill” Pork Carnitas “Dan’s Cafe” Baby Back Ribs “Outback Steakhouse” Grilled Pork Chops “Sbarro” Pepperoni Pizza “McDonald” McRib Sandwich

Poultry Recipes “Buffalo Wild Wings” Bourbon Honey Mustard Wings “KFC” Crispy Fried Chicken “Olive Garden” Garlic Rosemary Chicken “Cracker Barrel” Apple Cider BBQ Chicken “Panda Express” Orange Chicken “P.F, Chang China Bistro” Sesame Chicken

“Carrabba’s Italian Grill” Chicken Bryan “Chipotle Mexican Grill” Chicken “Outback Steakhouse” Alice Spring Chicken “Cheesecake Factory” Chicken Piccatta “Olive Garden” Chicken Parmigiana “Olive Garden” Chicken Marsala “Cheesecake Factory” Spicy Cashew Chicken “Cracker Barrel” Broccoli Cheddar Chicken Casserole “Subway” Orchid Chicken Salad “Jason’s Deli” Chicken Salad “California Pizza Kitchen” Chicken Pizza “California Pizza Kitchen” Chicken Tequila Fettuccine “Chili’s” Cajun Chicken Pasta “Chipotle Mexican Grill” Burrito Bowl

Veggie Favorites Recipes “Panda Express” Super Greens “Hash Barrel” Hash Brown Casserole “California Pizza Kitchen” Chopped BBQ Tofu Salad “Panera Bread” Modern Greek Quinoa Salad “P.F. Chang China Bistro” Vegetarian Lettuce Wraps “Huston’s Restaurant” Veggie Burgers “Chipotle Mexican Grill” Sofritas Burrito Bowl “Zoe’s Kitchen” Rosemary White Beans “Panda Express” Fried Rice “Olive Garden” Eggplant Parmigiana “Chicken Fil A” Mac n’ Cheese “Panda Express” Chow Mein

Dessert Recipes “Baskin Robbins” Chocolate Ice Cream “Culver’s” Frozen Custard “Wisconsin Baker Association” State Cream Puffs “Starbucks” Cranberry Bliss Bars “Cracker Barrel” Baked Apple Dumplings “Panera Bread” Cherry Crisp “BJ’s Restaurant” Pizzookie “McDonald” Fried Apple Pie

“Big Boy Restaurant” Strawberry Pie “Cheesecake Factory” Oreo Cheesecake “Cracker Barrel” Coca Cola Cake “Olive Garden” Tiramisu THE “DIRTY DOZEN” AND “CLEAN 15” MEASUREMENT CONVERSION TABLES

How I Became A Copy Cat Cook Family meals have always been a big deal at our house. There’s just nothing quite like getting your friends and loved ones together in the dining room to enjoy a tasty, piping hot home cooked meal. I get that some folks love eating out, but for me, you just can’t beat a home cooked meal when it comes to cost, health, and really the whole experience! But just like anyone else, I have my favorite foods that I enjoy time to time from restaurants. My experiencing trying to create “copy cat” recipes from restaurants began years ago in earnest when I attempted to replicate the Big Mac sauce my kids loved so much. Turns out there was a little more to it than just opening a bottle of Thousand Islands dressings. With some practice though, I got to be pretty good at reverse engineering popular restaurant dishes. It became something of a legend around our neighborhood after a few get-togethers with friends and neighbors when I “wow’d” them all by producing nearly perfect replicas of some local restaurant favs! Since then, I’ve been hooked on enjoying restaurant meals at home for a fraction of the cost of going out, and with the peace of mind of knowing every ingredient that went into my dish. Sometimes commercial operations need to include chemicals and preservatives that the home cook doesn’t, which actually means it is pretty easy to beat a restaurant at their own game by producing a better version of the same food at home. Creative home cooks can also easily add, subtract, and substitute ingredients to make a restaurant dish all their own. There are so many reasons to be a restaurant “copy cat” in the kitchen, but when the summer of 2020 hit right as I was finalizing this book, my family suddenly had a whole new reason to appreciate copy cat cooking – all the restaurants (and almost everything else) were closed! Even when they reopened, the experience just wasn’t the same and the safety risk hardly seemed worth it. Fortunately with my collection of copy cat recipes to rely on, the restaurant in our kitchen never closes and the menu is longer than any restaurant. Whatever your reasons for copy cat cooking, I hope you enjoy my copy cat recipes. They are the product of much trial and error and each will allow you

to cook a faithful representation of your favorite restaurant dishes at home. Enjoy your next meal at the best restaurant in town – your dining room!

Sasha Sim

Breakfast Recipes

“Corner Bakery Cafe” Chilled Swiss Oatmeal Serves: 6 / Preparation time: 10 minutes 2 cups old fashioned oats 1 cup plain Greek yogurt small pieces

1¾ cups skim milk 1 apple, cored and cut into

1 banana, peeled and cut into small pieces 1 teaspoon vanilla extract Pinch of salt sliced

4 tablespoons dried cranberries 1/8 teaspoon ground cinnamon ¼ cup almonds, toasted and

In a bowl, add all ingredients except for almonds and gently, stir to combine. Cover the bowl and place in the refrigerator overnight. In the morning, remove the bowl from refrigerator and gently stir the oatmeal. Serve with the topping of almonds. Per Serving: Calories: 316; Total Fat: 5.1g; Saturated Fat: 1.2g Protein: 12.1g; Carbs: 52.8g; Fiber: 7.1g; Sugar: 14.4g

“McDonald’s Egg McMuffin Serves: 10 / Preparation time: 15 minutes / Cooking time: 14 minutes 4 cups biscuit/baking mix 2 cups cheddar cheese, shredded and divided 1 cup cooked ham, chopped finely 1¼ teaspoons ground black pepper, divided 3 tablespoons butter, melted 1/8 teaspoon salt

1½ cups 2% milk, divided 8 large eggs 2 tablespoons butter

Preheat the oven to 425 degrees F. In a large bowl, add biscuit mix, 1 cup of cheese, ham and ½ teaspoon of black pepper and mix well. Add 1 cup of milk and mix just until just combined. Place the dough onto a lightly floured surface and with your hands, gently knead 8-10 times. Now, roll the dough to 1-inch thickness. With a floured 2½-inch biscuit cutter, cut into biscuits. Arrange the biscuits onto an ungreased baking sheet about 2 inch apart. Brush each biscuit with melted butter and sprinkle with ½ teaspoon of black pepper. Bake for about 12-14 minutes or until golden brown. Meanwhile, in a bowl, add eggs, remaining milk, salt and remaining black pepper and beat until well combined. In a large non-stick skillet, melt butter over medium heat. Add egg mixture and cook until all the liquid is absorbed and eggs are thickened. Stir in remaining cheddar cheese and remove from heat. Remove the biscuits from heat and set aside to cool slightly.

Carefully, split the warm biscuits in half. Place the egg mixture over bottom half of each biscuit. Cover with top halves and serve. Per Serving: Calories: 435; Total Fat: 26.2g; Saturated Fat: 12.3g Protein: 17.8g; Carbs: 32g; Fiber: 1.2g; Sugar: 7.4g

“IHOP’s” Buttermilk Pancakes Serves: 4 / Preparation time: 15 minutes / Cooking time: 16 minutes 1¼ cups all-purpose flour 1½ teaspoons baking powder

2½ teaspoon sugar ½ teaspoon baking soda

½ teaspoon salt 1½ cups buttermilk ¼ cup maple syrup

1 egg, beaten 2 tablespoons vegetable oil

In a bowl, add flour, sugar, baking powder, baking soda sugar and salt and mix well. Add the egg, buttermilk and oil and beat until smooth. Heat a lightly greased skillet over medium-low heat. Add ¼ of the mixture and spread in an even circle. Cook for about 2 minutes or until golden brown. Flip and cook for about 1-2 minutes or until golden brown. Repeat with the remaining mixture. Serve warm with the drizzling of maple syrup. Per Serving: Calories: 317; Total Fat: 9.1g; Saturated Fat: 2.2g Protein: 8.5g; Carbs: 50.9g; Fiber: 1.1g; Sugar: 18.8g

“Waffle House” Pecan Waffles Serves: 4 / Preparation time: 15 minutes / Cooking time: 16 minutes 1½ cups all-purpose flour ¼ teaspoon salt

½ teaspoon baking powder 1¼ cups milk

1 egg 4 tablespoons butter, melted and cooled 1 cup pecans, chopped

½ cup granulated sugar 1 teaspoon vanilla extract ½ cup maple syrup

In a large bowl, add flour, baking soda and salt and mix well. In another bowl, add egg, sugar, butter and vanilla extract and beat until smooth. Add the flour mixture and mix until just combined. Gently, fold in 1/3 cup of the pecans. Preheat the waffle iron and then grease it. Add ¼ of the mixture in preheated waffle iron and cook for about 3-4 minutes. Repeat with the remaining mixture. Serve warm with the topping of maple syrup and remaining pecans. Per Serving: Calories: 738; Total Fat: 36.6g; Saturated Fat: 10.8g Protein: 11.9g; Carbs: 94.7g; Fiber: 4.9g; Sugar: 54.7g

“Dunkin Donut’s” Power Breakfast Sandwich Serves: 6 / Preparation time: 15 minutes / Cooking time: 15 minutes 6 large eggs ¼ cup red bell pepper, seeded and chopped chopped

¼ cup onion, chopped ¼ cup fresh baby spinach,

¼ teaspoon salt ½ teaspoon ground black pepper 6 sweet Italian turkey sausage links, casing removed 6 multigrain sandwich thins 6 Pepper Jack cheese slices Preheat the oven to 350 degrees F. Grease 6 cups of a muffin tin. Heat a lightly greased skillet over medium heat and sauté onion and bell peppers for about 5 minutes. Stir in spinach and remove from the heat. Set aside to cool slightly. In a bowl, add eggs, spinach mixture, salt and black pepper and beat until well combined. Divide the egg mixture into prepared muffin cups evenly. Bake for about 13-15 minutes or until eggs are done completely. Meanwhile, shape each sausage link into a patty. Heat a greased skillet over medium heat and cook the sausage patties for about 3-4 minutes or until cooked through. Transfer the patties onto a paper towel-lined plate and set aside. Remove the muffin tin from oven and set aside for about 5 minutes. Carefully, remove the egg bites from muffin tin. Arrange bottom halves of sandwich thins onto each serving plate. Top each with 1 sausage patty, followed by egg bite add a cheese slice.

Cover with the other half of the sandwich thin and serve. Per Serving: Calories: 468; Total Fat: 29.1g; Saturated Fat: 11.8g Protein: 27.2g; Carbs: 23.9g; Fiber: 5.3g; Sugar: 1.9g

“Mimi’s Cafe” Egg Bendict Serves: 8 / Preparation time: 15 minutes / Cooking time: 12 minutes 4 large egg yolks juice 2 tablespoons water Pinch of ground white pepper 4 English muffins, split and toasted slices Pinch of paprika

2 tablespoons fresh lemon ¾ cup warm butter, melted 8 large eggs 8 cooked Canadian bacon

For hollandaise sauce: arrange a metal bowl over simmering water. In the metal bowl, add egg yolks, lemon juice and water and beat until well combined. Cook until mixture becomes thickened, beating continuously. Remove the bowl from heat. Very slowly, drizzle in warm melted butter, beating continuously. Add the white pepper and beat until well combined. Place the bowl in a larger bowl of warm water to keep warm, stirring occasionally. In a large pan, add 2-3-inch of water and bring to a gentle simmer. Carefully break eggs into simmering water, and cook for about 2½-3 minutes. With a slotted spoon, remove the eggs from water and place onto a warm plate Repeat with remaining eggs. Arrange muffin halves onto serving plates. Top each muffin half with a bacon slice, followed by a poached egg and 2 tablespoons of sauce.

Sprinkle with paprika and serve immediately. Per Serving: Calories: 471; Total Fat: 36.6g; Saturated Fat: 19.3g Protein: 20.1g; Carbs: 13.4g; Fiber: 1g; Sugar: 1.5g

“Denny’s” Ham and Cheese Omelet Serves: 1 / Preparation time: 10 minutes / Cooking time: 5 minutes 3 eggs 1/8 teaspoon salt pepper

3 tablespoons water 1/8 teaspoon ground black

1 tablespoon butter ¼ cup Swiss cheese, shredded

½ cup fully-cooked ham, cubed

In a bowl, add the eggs, water, salt and black pepper and beat until well combined. In a small non-stick skillet, melt butter over medium-high heat. Add egg mixture to skillet and cook for about 1-2 minutes or until set. With a spoon, push cooked edges toward the center, letting uncooked portion flow underneath. Place ham on one side of egg mixture and sprinkle with cheese. Fold other side over filling and transfer the omelet onto a plate. Serve hot. Per Serving: Calories: 504; Total Fat: 38g; Saturated Fat: 18.2g Protein: 35.2g; Carbs: 5.2g; Fiber: 1g; Sugar: 1.4g

“Coco’s Bakery” Santa Fe Quiche Serves: 6 / Preparation time: 15 minutes / Cooking time: 55 minutes 1 (9-inch) unbaked pastry shell 1 cup Monterey Jack cheese, shredded

1 teaspoon red chili powder 1 cup cheddar cheese, shredded

1 tablespoon all-purpose flour 1½ cups half-and-half 3 large eggs, beaten 1 (4-ounce) can chopped green chiles, drained 1 (2¼-ounce) can sliced ripe olives, drained as required

salt and ground black pepper,

Preheat the oven to 325 degrees F. Arrange the crust over a lightly greased pie plate and sprinkle the inside with chili powder. In a bowl, add the cheeses and flour and mix well. In another bowl, add half-and-half, eggs, chiles, olives, salt and black pepper and beat until well combined. Place the cheese mixture over the crust evenly and top with egg mixture. Bake for about 45-55 minutes or until a wooden skewer inserted in the center comes out clean. Remove the pie plate from oven and place onto a wire rack to cool for about 10 minutes before cutting. Cut into desired-sized wedges and serve. Per Serving: Calories: 401; Total Fat: 30.6g; Saturated Fat: 14.9g Protein: 16.1g; Carbs: 15.9g; Fiber: 0.9g; Sugar: 1.3g

“Village Inn” Ultimate Skillet Serves: 6 / Preparation time: 15 minutes / Cooking time: 40 minutes 1 pound bulk Italian sausage 5 cups frozen shredded hash brown potatoes ½ cup green bell pepper, seeded and chopped ½ cup onion, chopped Salt and ground black pepper, as required ½ cup fresh mushrooms, sliced 4 large eggs, beaten lightly 1 medium tomato, sliced thinly shredded 1/3 cup sour cream

1 cup cheddar cheese,

Heat a large non-stick skillet over medium heat and cook the sausage for about 4-5 minutes or until browned completely. Add the potatoes, bell pepper, onion, salt and black pepper and stir to combine. Adjust the heat to medium-high heat and cook for about 18-20 minutes. Add the mushrooms and stir to combine. Pour the beaten eggs over the potato mixture evenly. Place the tomato slices on top evenly and sprinkle with cheddar cheese. Adjust the heat medium-low and cook covered for about 10-15 minutes or until eggs are set completely. Serve hot with the topping of sour cream. Per Serving: Calories: 764; Total Fat: 50g; Saturated Fat: 16g Protein: 28.4g; Carbs: 49.3g; Fiber: 4.8g; Sugar: 3.9g

“Burger King” French Toast Sticks Serves: 6 / Preparation time: 15 minutes / Cooking time: 20 minutes 6 day-old Texas toast slices 1 cup 2% milk

4 large eggs 2 tablespoons sugar

1 teaspoon vanilla extract cinnamon 1 cup cornflakes, crushed sugar 1/3 cup maple syrup

¼-½ teaspoon ground 1 tablespoon confectioners'

Cut each bread slice into thirds. Arrange the breadsticks into an ungreased 13x9-inch baking dish in a single layer. In a large bowl, add eggs, milk, sugar, vanilla extract and cinnamon and beat until well combined. Place the egg mixture over breadsticks evenly and set aside for about 2 minutes, turning once. Now, coat breadsticks with cornflake crumbs evenly. Now, arrange the breadsticks in a greased 15x10x1-inch baking dish for about 45 minutes and freeze until firm. Preheat the oven to 425 degrees F. Arrange the breadsticks onto a greased baking sheet in a single layer and bake for about 8 minutes. Flip the breadsticks and bake or about 10-12 minutes or until golden brown. Remove the baking sheet from oven and transfer the breadsticks onto a platter. Sprinkle with confectioners' sugar and serve with the drizzling of maple syrup.

Per Serving: Calories: 253; Total Fat: 5.2g; Saturated Fat: 1.5g Protein: 8.9g; Carbs: 42.5g; Fiber: 1.2g; Sugar: 20.4g

“Panera Bread” Banana Bread Serves: 10 / Preparation time: 15 minutes / Cooking time: 1 hour 1½ cups all-purpose flour ¼ teaspoon baking powder

½ teaspoon baking soda ½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg ½ cup sugar ¼ cup butter, softened

½ teaspoon salt ½ cup creamy peanut butter 2 eggs

1 teaspoon vanilla extract mashed

3 ripe bananas, peeled and

Preheat the oven to 350 degrees F. Grease an 8x4-inch loaf pan. In a bowl, add flour, baking soda, baking powder, spices and salt and mix well. In a bowl, add sugar, peanut butter and butter and with a mixer, beat on medium-high speed until light and fluffy. Add the eggs, one at a time and beat on medium speed until well combined. Add the vanilla extract and mix well. Add the flour mixture and mix on low speed until well combined. Fold in the mashed bananas. Place the mixture into the prepared loaf pan and with a spoon, smooth the top surface. Bake for about 50-60 minutes or until a toothpick inserted in the center comes out clean. Remove the loaf pan from oven and place onto a wire rack to cool for about 10 minutes. Carefully invert the bread onto the wire rack to cool completely before serving. With a sharp knife, cut the bread into desired-sized slices and serve.

Per Serving: Calories: 224; Total Fat: 10.3g; Saturated Fat: 3.9g Protein: 5.6g; Carbs: 29.4g; Fiber: 1.9g; Sugar: 13.1g

“Starbucks” Pumpkin Bread Serves: 12 / Preparation time: 15 minutes / Cooking time: 40 minutes ¾ cup white whole-wheat flour 1 teaspoon baking soda

¾ cup all-purpose flour ½ teaspoon baking powder

1¾ teaspoon pumpkin pie spice 1 cup pumpkin puree 1/3 cup granulated sugar

½ teaspoon salt ½ cup pure maple syrup 2 egg whites

¼ cup coconut oil, melted ¼ cup pepitas, toasted

¼ cup water

Preheat oven to 350 degrees F. Grease a 9½x5-inch loaf pan. In a large bowl, add flours, baking soda, baking powder, pumpkin pie spice and salt and mix well. Ina another bowl, add remaining ingredients except for pepitas and beat until well combined. Add flour mixture and mix until just combined. Place the mixture into prepared loaf pan evenly and sprinkle with pepitas. Bake for about 40 minutes or until a toothpick inserted in the center comes out clean. Remove the loaf pan from oven and place onto a wire rack to cool for about 10 minutes. Carefully invert the bread onto the wire rack to cool completely before serving. With a sharp knife, cut the bread into desired-sized slices and serve. Per Serving: Calories: 198; Total Fat: 6.5g; Saturated Fat: 4.9g Protein: 3.6g; Carbs: 33.2g; Fiber: 2g; Sugar: 17.3g

Soup, Sides & Snacks Recipes

“Olive Garden” Chicken Gnocchi Soup Serves: 8 / Preparation time: 15 minutes / Cooking time: 15 minutes 4 tablespoons butter oil 1 cup onion, chopped finely

1 tablespoon extra-virgin olive

2 garlic cloves, minced 4 cups half-and-half 1 (16-ounce) package ready-to-use gnocchi chopped

¼ cup all-purpose flour 28 ounces chicken broth 1 cup cooked chicken breast,

1 cup fresh spinach leaves, chopped shredded finely ½ teaspoon dried parsley flakes ¼ teaspoon ground nutmeg

1 cup carrots, peeled and

½ cup celery, chopped finely

½ teaspoon dried thyme Salt, as required

In a large soup pan, melt the butter with oil over medium heat and cook the onion, celery, and garlic for about 5-6 minutes, stirring occasionally. Stir in the flour and cook for about 1 minute. Add the half-and-half and beat until well combined. Simmer until thickened, stirring continuously. Stir in the broth and simmer until thickened. Stir in gnocchi, chicken, spinach, carrots, dried herbs, nutmeg and salt and cook for about 3-5 minutes, stirring occasionally. Per Serving: Calories: 380; Total Fat: 23.1g; Saturated Fat: 12.9g Protein: 3.6g; Carbs: 29.4g; Fiber: 2.5g; Sugar: 1.9g

“Panera Bread” Broccoli Cheddar Soup Serves: 6 / Preparation time: 15 minutes / Cooking time: 30 minutes 2 tablespoons butter 2 tablespoons all-purpose flour 16 ounces frozen broccoli, chopped 29 ounces low-sodium chicken broth 8 ounces cheddar cheese, shredded required

½ cup white onions, chopped 1 cup half-and-half 16 ounces American cheese 1 cup carrots, shredded Salt and ground black pepper, as

In a large soup pan, melt the butter over medium heat. Stir in the onion and flour and cook for about 1 minute, stirring continuously. Slowly, add half-and-half, beating continuously until thickened and smooth. Add broccoli and American cheese and cook about 2-3 minutes. Add the chicken broth, 1 cup at a time, stirring occasionally until well combined. Stir in the carrots and simmer for about 10 minutes. Stir in the cheddar cheese and simmer for about 10 minutes. Season with salt and black pepper and serve hot. Per Serving: Calories: 652; Total Fat: 48.4g; Saturated Fat: 9.5g Protein: 34g; Carbs: 22.1g; Fiber: 3.2g; Sugar: 10.2g

“Outback Steakhouse” Walkabout Soup Serves: 4 / Preparation time: 15 minutes / Cooking time: 1 hour 5 minutes For Soup 2 cups sweet onions, sliced thinly 14½ ounces chicken broth as required 2 chicken bouillon cubes For White Sauce 3 tablespoons butter ¼ teaspoon salt

3 tablespoon butter Salt and ground black pepper, ¼ cup Velveeta cheese 3 tablespoons flour 1½ cups whole milk

For soup: in a large soup pan, place butter and onion over medium-low heat and cook for about 8-10 minutes, stirring frequently. Add broth, bouillon cubes, salt, and black pepper and cook for about 3-4 minutes. Meanwhile, for white sauce: in a large pan, melt butter over medium heat. Add the flour and cook until thickened, stirring continuously. Slowly, add milk, beating continuously until smooth and thick. Stir in salt and remove from heat. In the pan of soup, add white sauce and Velveeta cheese and stir to combine. Adjust the heat to medium-low and cook for about 2-3 minutes, stirring continuously. Now, adjust the heat to low and simmer for about 30-45 minutes. Serve hot. Per Serving: Calories: 271; Total Fat: 20g; Saturated Fat: 12.1g Protein: 8g; Carbs: 15.4g; Fiber: 1.4g; Sugar: 8.4g

“Carrabba’s” Sausage & Lentil Soup Serves: 8 / Preparation time: 15 minutes / Cooking time: 1¼ hours 2 tablespoons butter ½ cup celery, chopped

1 cup white onion, chopped ½ cup carrot, chopped

3 garlic cloves, minced 1 pound Italian sausage 48 ounces low-sodium chicken broth seasoning

Salt, as required 1 cup brown lentils 1½ teaspoons Italian

In a large soup pan, melt butter over medium heat and sauté the onions, celery, carrots and garlic for about 4-5 minutes. Add sausage and cook for about 4-5 minutes or until browned. Drain the excess grease from an. Add lentils, tomatoes, broth and Italian seasoning and bring to a boil over high heat. Adjust the heat to low and simmer, covered for about 1 hour. Stir in salt and serve hot. Per Serving: Calories: 327; Total Fat: 19.5g; Saturated Fat: 7.1g Protein: 19g; Carbs: 17.8g; Fiber: 7.9g; Sugar: 1.6g

“Outback Steakhouse” Baked Potatoes Serves: 4 / Preparation time: 5 minutes / Cooking time: 1 hour 4 russet potatoes Kosher salt, as required

½ cup vegetable oil

Preheat the oven to 350 degrees F. Rub the potatoes with oil generously. Arrange the potatoes onto a baking sheet and sprinkle with salt. Bake for about 1 hour. Serve warm. Per Serving: Calories: 397; Total Fat: 27.5g; Saturated Fat: 5.4g Protein: 3.8g; Carbs: 35.6g; Fiber: 5.4g; Sugar: 2.6g

“Cracker Barrel” Fried Apples Serves: 8 / Preparation time: 10 minutes / Cooking time: 15 minutes 4 tablespoons butter sliced 1 teaspoon fresh lemon juice

6 tart apples peeled, cored and

1/8 teaspoon salt Pinch of ground nutmeg

1 teaspoon ground cinnamon

¼ cup brown sugar

In a large non-stick skillet, melt butter over medium heat. Arrange the apple slices over butter evenly and drizzle with lemon juice. Now, sprinkle with brown sugar and salt. Arrange the heat to low and cook, covered for about 15 minutes. Remove from the heat and sprinkle with cinnamon and nutmeg. Serve warm. Per Serving: Calories: 156; Total Fat: 6.1g; Saturated Fat: 3.7g Protein: 0.5g; Carbs: 27.8g; Fiber: 4.2g; Sugar: 21.8g

“Boston Market” Creamed Spinach Serves: 6 / Preparation time: 15 minutes / Cooking time: 15 minutes For White Sauce 3 tablespoons butter

4 tablespoons flour

¼ teaspoon salt 1 cup whole milk For Spinach 20 ounces frozen chopped spinach, thawed and drained ½ cup sour cream 2 tablespoon butter ¼ cup water

1 teaspoon salt 2 tablespoons onion, chopped

For white sauce: in a pan, melt butter over medium-low heat. Add flour and salt and stir until well combined and smooth. Slowly, add milk, beating continuously until mixture becomes thick and smooth. Place butter in a 2-quart saucepan on medium heat, add onions. Meanwhile, for spinach: in a non-stick skillet, melt butter over medium heat and sauté the onion for about 4-5 minutes. Add spinach, water and salt and stir to combine. Adjust the heat to low and simmer, covered for about 3-4 minutes, stirring occasionally. Add white sauce and sour cream and cook for about 1-2 minutes, stirring continuously. Serve hot. Per Serving: Calories: 192; Total Fat: 15.4g; Saturated Fat: 9.4g Protein: 5.3g; Carbs: 10.4g; Fiber: 2.3g; Sugar: 2.7g

“Captain D’s” Coleslaw Serves: 8 / Preparation time: 10 minutes 2 pounds cabbage, chopped finely ¼ pound carrots, peeled and chopped finely 2 tablespoons white onion, chopped finely 2 tablespoons white distilled vinegar ½ teaspoon celery seed

¾ cup mayonnaise 2 teaspoons sugar Salt, as required

In a large serving bowl, place cabbage, celery and onions. In a small bowl, add mayonnaise, vinegar, sugar, celery seed and salt, and beat until well combined. Place dressing over salad and gently, stir to combine. Cover the bowl and refrigerate for at least 2 hours before serving. Per Serving: Calories: 40; Total Fat: 0.1g; Saturated Fat: 0g Protein: 1.6g; Carbs: 9.3g; Fiber: 3.3g; Sugar: 5.5g

“TGI Fridays” Fried Mozzarella Cheese Sticks Serves: 4 / Preparation time: 15 minutes / Cooking time: 2 minutes 1 pound mozzarella cheese, cut into 3/8-inch thick sticks 1 cup all-purpose flour ¼ cup cornstarch 1 cup milk breadcrumbs ¼ cup vegetable oil

2 cups Italian seasoned

In a shallow bowl, mix together the flour and cornstarch. In a second shallow bowl, place milk. In a third shallow bowl, place breadcrumbs. Coat the mozzarella sticks in flour mixture, then dip into milk and finally coat with breadcrumbs. Shake off excess breadcrumbs from each mozzarella stick. Repeat this process again. Ina deep pan, heat oil over medium heat and fry the mozzarella sticks in 2 batches for about 1 minute or until golden brown completely. With a slotted spoon transfer the mozzarella sticks onto a paper towel-lined plate to drain. Serve warm. Per Serving: Calories: 425; Total Fat: 6.1g; Saturated Fat: 2.4g Protein: 15.7g; Carbs: 75.5g; Fiber: 3.9g; Sugar: 6.3g

“Red Lobster” Cheddar Bay Biscuits Serves: 8 / Preparation time: 15 minutes / Cooking time: 10 minutes 2 cups Bisquick baking mix shredded ½ cup cold water 1 teaspoon dried parsley flakes seasoning ½ teaspoon garlic powder

¾ cup sharp cheddar cheese, 4 tablespoons butter ½ teaspoon dried Italian

Preheat the oven to 350 degrees F. In a bowl, add Bisquick, cheddar cheese and water and mix until well combined. Place the dough onto a lightly floured surface and roll into ¾-inch thickness. With a biscuit cutter, cut the biscuits and arrange onto a baking sheet. Bake for about 8-10 minutes or until the tops are golden brown. Meanwhile, in a small pan, add butter, parsley, Italian seasoning and garlic powder and cook until butter is melted completely, stirring continuously. Remove the biscuits from oven and brush each with the butter mixture. Serve immediately. Per Serving: Calories: 217; Total Fat: 13.8g; Saturated Fat: 7g Protein: 5g; Carbs: 18.4g; Fiber: 0.6g; Sugar: 3.5g

“Yard House” Spinach Cheese Dip Serves: 4 / Preparation time: 15 minutes / Cooking time: 25 minutes 1 (10-ounce) bag fresh spinach leaves 2 tablespoons olive oil

1 tablespoon water 1 tablespoon garlic, minced

1 tablespoon fresh parsley, minced 4 ounces Monterey Jack cheese, shredded 1 (3-ounce) package cream cheese, softened

4 ounces feta cheese, crumbled

Ground black pepper, as required 2 tablespoons Parmesan cheese, shredded Preheat the oven to 375 degrees F. In a large non-stick skillet, place spinach and water over high heat and cook for about 2-3 minutes, tossing with tongs. This will take mere minutes. Remove the spinach from heat and immediately, place in the bowl of ice water. Drain the spinach and squeeze out the excess water. Now, chop the spinach and set aside. Heat oil in a small skillet over medium heat and sauté the garlic for about 1 minute. Add parsley and sauté for about 15-20 seconds. In the bowl of an electric mixer, add feta, Monterey Jack and cream cheese and mix until well combined. Add spinach, garlic mixture and black pepper and mix to combine. Place the spinach mixture into a baking dish evenly and sprinkle with Parmesan cheese. Bake for about 20 minutes or until top becomes golden. Per Serving: Calories: 335; Total Fat: 30g; Saturated Fat: 15.8g

Protein: 15.7g; Carbs: 5.4g; Fiber: 1.6g; Sugar: 1.7g

“Applebee’s” Queso Blanco Serves: 10 / Preparation time: 15 minutes / Cooking time: 8 minutes 2 tablespoons vegetable oil 1/3 cup white onion, chopped finely 2 tablespoons jalapeño pepper, minced finely 1 pound white American cheese, cut into large pieces 8 ounces Monterey Jack cheese, cut into large pieces ½ cup half-and-half 1/3-½ cup tomato, chopped 2 tablespoons fresh cilantro, chopped and divided 1 jalapeño pepper, chopped In a medium pan, heat oil over medium-low heat and sauté onion and minced jalapeño pepper for about 2-3 minutes. Add cheeses and half-and-half and stir to combine. Adjust the heat to low and cook for about 2-3 minutes or until cheeses are melted. Add the tomato pieces and stir to combine. Stir in half of the cilantro and remove from the heat. Serve with the garnishing with remaining cilantro and chopped jalapeno. Per Serving: Calories: 277; Total Fat: 22.4g; Saturated Fat: 12.5g Protein: 14.4g; Carbs: 4.9g; Fiber: 0.2g; Sugar: 3.9g

Seafood Recipes

“Red Lobster” Soy Ginger Salmon Serves: 6 / Preparation time: 15 minutes / Cooking time: 18 minutes 1/3 cup low-sodium soy sauce ¼ cup honey

1/3 cup orange juice 1 scallion, chopped

1 teaspoon garlic powder 1 (1½ pound) (¾-inch thick) salmon fillet

1 teaspoon ground ginger

For marinade: in a bowl, add all ingredients except for salmon and mix well. In a shallow bowl, add salmon and 2/3 cup of marinade and mix well. Refrigerate to marinate for about 30 minutes, flipping occasionally. Reserve remaining marinade. Preheat the barbecue grill to medium heat. Grease the grill grate. Place the salmon fillets onto grill, skin-side down and cook, covered for about 15-18 minutes per side. During the last 5 minutes of cooking, baste the salmon fillet with reserved marinade. Remove the salmon fillets from grill and place onto a cutting board. Cut salmon into desired-sized fillets and serve. Per Serving: Calories: 207; Total Fat: 7.1g; Saturated Fat: 1g Protein: 23.2g; Carbs: 14.7g; Fiber: 0.2g; Sugar: 13.8g

“Applebee’s” Honey Grilled Salmon Serves: 4 / Preparation time: 15 minutes / Cooking time: 23 minutes 4 teaspoons olive oil, divided packed ¼ cup pineapple juice

¼ cup dark brown sugar, 2 tablespoons fresh lemon juice

2 tablespoons white distilled vinegar ½ teaspoon cayenne pepper Salt and ground black pepper, as required

½ teaspoon paprika ¼ teaspoon garlic powder 4 salmon fillets

In a saucepan, add 2 teaspoons of oil and remaining ingredients except for salmon fillets over medium-low heat and bring to a boil, stirring occasionally. Reduce the heat to low and simmer, uncovered for about 15 minutes, stirring occasionally. Preheat the barbecue grill to medium heat. Grease the grill grate. Rub the salmon fillets with remaining olive oil and sprinkle with salt and pepper. Place the salmon fillets onto grill and cook for about 3-4 minutes per side. Remove the salmon fillets from grill and brush each fillet with the honey sauce. Serve hot. Per Serving: Calories: 276; Total Fat: 13.6g; Saturated Fat: 2g Protein: 27.7g; Carbs: 11.5g; Fiber: 0.2g; Sugar: 10.6g

“Long Johns Silver’s” Batter-Dipped Fish Serves: 6 / Preparation time: 15 minutes / Cooking time: 6 minutes 2 cups flour 2 teaspoons sugar

¼ cup cornstarch ½ teaspoon baking soda

½ teaspoon baking powder ½ teaspoon onion salt as required 16 ounces club soda slices

½ teaspoon paprika Salt and ground black pepper, 2 pounds cod, cut into 3-ounce

2-3 cups vegetable oil In a large bowl, add flour, cornstarch, sugar, baking soda, baking powder, paprika, onion salt, salt and black pepper and mix well. Add club soda and mix until well combined. Coat the fish slices with flour mixture evenly. In a large deep skillet, heat the oil and fry the fish slices for about 2-3 minutes or until golden brown. With a slotted spoon transfer the fish slices onto a paper towellined plate to drain. Serve warm. Per Serving: Calories: 942; Total Fat: 74.5g; Saturated Fat: 14.3g Protein: 38.9g; Carbs: 38.3g; Fiber: 1.3g; Sugar: 1.5g

“Popeye’s” Cajun Fish Serves: 4 / Preparation time: 15 minutes / Cooking time: 8 minutes 2 pounds boneless, skinless catfish fillets, cut into 2-inch strips 1 cup buttermilk 1 large egg ¼ cup flour 1 teaspoon Louisiana hot sauce 1 teaspoon dried thyme

¼ cup corn muffin mix 1 teaspoon dried oregano 2 teaspoons ground mustard

2½ teaspoons paprika 1 teaspoon onion powder 2 teaspoons ground black pepper

2 teaspoons garlic powder 1 teaspoon cayenne pepper Salt, as required

½ cup vegetable oil In a large bowl, soak the fish strips in buttermilk for about 30-45 minutes. In a separate bowl, add egg, flour, and corn mix and beat until smooth. Add the hot sauce, herbs, mustard and spices and stir to combine. Refrigerate the mixture for about 10-15 minutes. Remove the fish strips from buttermilk and then coat with flour mixture evenly. In a large skillet, heat the oil over medium-high heat and fry fish strips for about 3-4 minutes per side. With a slotted spoon transfer the fish strips onto a paper towellined plate to drain. Serve warm. Per Serving: Calories: 692; Total Fat: 48.8g; Saturated Fat: 10g Protein: 41.9g; Carbs: 22.2g; Fiber: 3.5g; Sugar: 6.1g

“Bonefish Grill” Pan-Fried Tilapia with Chimichurri Sauce Serves: 4 / Preparation time: 20 minutes / Cooking time: 8 minutes For Tilapia 4 tilapia fillets seasoning

2 tablespoons BBQ

Salt and ground black pepper, as required For Chimichurri Sauce 8 garlic cloves, minced

2 teaspoons olive oil

1 teaspoon dried oregano pepper 1 teaspoon red pepper flakes, crushed grated finely 4 ounces fresh lemon juice

1 teaspoon ground black

Salt, as required

4-5 teaspoons lemon zest, 1 bunch fresh flat leaf parsley

1 cup olive oil For Chimichurri sauce: in a food processor, add all ingredients and pulse until well combined. Transfer the sauce into a bowl and refrigerate to marinate for 30 minutes before serving. Meanwhile, for tilapia: season each tilapia fillet with BBQ seasoning, salt and black pepper. In a non-stick pan, heat oil over medium-high heat and cook the tilapia fillets for about 3-4 minutes per side or until cooked through. Divide tilapia fillets onto serving plates. Top each fillet with Chimichurri sauce and serve. Per Serving: Calories: 570; Total Fat: 52.1g; Saturated Fat: 8g Protein: 27.2g; Carbs: 3.9g; Fiber: 0.8g; Sugar: 0.9g

“Luby’s” Baked Fish Serves: 6 / Preparation time: 15 minutes / Cooking time: 20 minutes 1 cup flour 3 eggs

1 cup buttermilk ½ teaspoon salt

¼ teaspoon ground black pepper crushed 6 haddock fillets

2 1/3 cups saltine crackers,

Preheat the oven to 350 degrees F. Line a large baking sheet with parchment paper. In a large bowl, place flour. In a second bowl, add buttermilk, eggs, salt and black pepper and beat until well combined. In a third bowl, place crushed crackers. Coat the fish fillets with flour, then dip into buttermilk mixture and finally coat with crackers. Arrange the coated fish fillets onto the prepared baking sheet in a single layer. Bake for about 20 minutes or until fish is done completely. Serve hot. Per Serving: Calories: 358; Total Fat: 6.1g; Saturated Fat: 1.5g Protein: 42.3g; Carbs: 30.5g; Fiber: 1.1g; Sugar: 2.3g

“Ruth Chris Steakhouse” Shrimp Orleans Serves: 4 / Preparation time: 20 minutes / Cooking time: 10 minutes ½ pound butter, softened ¼ teaspoon dried rosemary, crushed sauce ½ teaspoon Tabasco sauce ¾ teaspoon paprika ½ teaspoon salt 1 tablespoon plus 1 teaspoon olive oil deveined ¼ cup scallions, chopped 4 sourdough bread slices

2 tablespoons garlic, chopped 1 teaspoon Worcestershire 1 teaspoon ground black pepper 1/8 teaspoon cayenne pepper ¾ teaspoon water 1 pound shrimp, peeled and ½ cup dry white wine

For barbecue butter: in a bowl, add butter, garlic, rosemary, Worcestershire sauce, Tabasco sauce, black pepper, paprika, cayenne pepper, salt and water and with an electric mixer, beat on high speed until well combined. Refrigerate until serving. In a large saucepan, heat oil over medium-high heat and cook the shrimp for about 1-2 minutes. Adjust the heat to medium and flip the shrimp. Add scallions and cook for about 1-2 minutes. Add white wine and cook until reduced to ¼ cup. Add 1 cup of barbecue butter and stir to combine. Adjust the heat to low and cook for about 1-2 minutes, stirring frequently. Remove from the heat and transfer into a warm bowl. Serve immediately. Per Serving: Calories: 632; Total Fat: 51.8g; Saturated Fat: 30.3g

Protein: 27.5g; Carbs: 9.8g; Fiber: 0.8g; Sugar: 1.1g

“Red Lobster” Shrimp Scampi Serves: 4 / Preparation time: 15 minutes / Cooking time: 15 minutes ½ cup plus 1 tablespoon unsalted butter, divided 3 teaspoons garlic, minced 1 cup white wine 1 pound shrimp, peeled and deveined

½ cup Italian breadcrumbs

Preheat the oven to 350 degrees F. In a small saucepan, melt ½ cup of the butter over medium heat and sauté the garlic for about 30 seconds. Stir in the white wine and cook for about 1-2 minutes or until heated through. In a small microwave bowl, add the remaining butter and microwave until melted. Remove from microwave and stir in breadcrumbs until well combined. Place shrimp in a baking dish and top with wine mixture, followed by the buttered breadcrumbs. Bake for about 10-12 minutes. Serve hot. Per Serving: Calories: 416; Total Fat: 27.8g; Saturated Fat: 17g Protein: 26.3g; Carbs: 4g; Fiber: 0g; Sugar: 0.5g

“Panda Express” Honey Walnut Shrimp Serves: 4 / Preparation time: 15 minutes / Cooking time: 10 minutes 1 cup water ½ cup walnut halves

2/3 cup white sugar 4 egg whites

2/3 cup cornstarch and deveined ¼ cup mayonnaise 1 tablespoon sweetened condensed milk

1 pound large shrimp, peeled 2 tablespoons honey 1 cup vegetable oil

In a small saucepan, add the water, sugar and walnuts and bring to a boil. Cook for about 2 minutes. Remove the walnuts from heat and place on a dish to dry. In a bowl, add the egg whites and beat until foamy. Add the cornstarch and beat until well combined. Coat the shrimp with cornstarch mixture evenly and let them drip off excess. In a medium pan, heat the oil over medium-high heat and fry for about 4-5 minutes until light golden brown. For sauce: in a bowl, add the mayonnaise, honey and condensed milk and beat until well combined. Add the fried shrimp into the bowl of sauce and gently, stir to combine. Divide the shrimp onto serving plates and serve with the topping of candied walnuts. Per Serving: Calories: 680; Total Fat: 30.2g; Saturated Fat: 3.1g Protein: 33.8g; Carbs: 71.1g; Fiber: 1.3g; Sugar: 45.9g

“Legal Sea Foods” Baked Scallops Serves: 8 / Preparation time: 15 minutes / Cooking time: 20 minutes 2 pounds sea scallops 1 tablespoon fresh thyme leaves, minced as required

½ cup buttermilk Salt and ground black pepper,

20 Ritz crackers, crushed 1 lemon

¼ cup butter, melted

Preheat the oven to 400 degrees F. In a bowl, add the scallops, buttermilk, thyme, salt and black pepper and mix well. In a casserole dish, place the scallops and top with crushed crackers, followed by the melted. Bake for about 20 minutes. Remove the casserole dish from oven and drizzle the scallops with lemon juice. Serve immediately. Per Serving: Calories: 471; Total Fat: 21.2g; Saturated Fat: 7.3g Protein: 24.3g; Carbs: 42.9g; Fiber: 1.7g; Sugar: 5.9g

“Red Lobster” Crab Alfredo Serves: 6 / Preparation time: 20 minutes / Cooking time: 20 minutes 16 ounces linguini pasta 2 tablespoons cream cheese ¾ cup Parmesan cheese, shredded Salt and ground black pepper, as required

4 ounces unsalted butter 2 cups half-and-half 1 teaspoon garlic powder 8 ounces crab lump meat

For sauce: in a saucepan, melt butter over medium-low heat and stir in cream cheese until softened. Add half-and-half, Parmesan cheese, garlic powder, salt and black pepper and stir to combine. Adjust the heat to low and simmer for about 15-20 minutes, stirring occasionally. Meanwhile, in a large pan of salted boiling water, add crab legs over medium heat and cook for about 6 minutes. With a slotted spoon, remove the crab legs from the water. And transfer into a large bowl. With a cracker, remove the meat from the crab legs. Meanwhile, in a large pan of lightly salted boiling water, add pasta and cook for about 8-10 minutes or according to package’s instructions. Drain the pasta and transfer into a large bowl. Add sauce and stir to combine well. Add crab meat and gently stir to combine. Per Serving: Calories: 557; Total Fat: 34.3g; Saturated Fat: 18g Protein: 17.6g; Carbs: 52.1g; Fiber: 3.4g; Sugar: 0.3g

“Long Johns Silver’s” Seafood Bake Serves: 4 / Preparation time: 15 minutes / Cooking time: 30 minutes 12 ounces imitation lobster meat 6 ounces shrimp, peeled and deveined

12 ounces imitation crab meat 1 cup mayonnaise

2 tablespoons scallions, sliced green onions shredded

½ cup Mozzarella cheese,

Preheat the oven to 350 degrees F. Grease a baking dish. In a large bowl, add seafood, mayonnaise and scallion and stir to combine. Place the seafood mixture into the prepared baking dish evenly and top with Mozzarella cheese. Bake for about 25-30 minutes. Serve hot. Per Serving: Calories: 446; Total Fat: 21.7g; Saturated Fat: 3.7g Protein: 25.5g; Carbs: 38.8g; Fiber: 1.5g; Sugar: 14.2g

Red Meat Recipes

“P.F. Chang China Bistro” Mongolian Beef Serves: 4 / Preparation time: 15 minutes / Cooking time: 15 minutes For Sauce ½ cup brown sugar ¼ cup low-sodium soy sauce 3 garlic cloves, minced grated For Beef

½ cup water 2 teaspoons canola oil 2 teaspoons fresh ginger,

1 pound flank steak, cut into thin slices across the grain ¼ cup cornstarch ½ cup canola oil 2 scallions, sliced thinly For sauce: in a medium bowl, add all ingredients and beat until well combined. In a medium saucepan, add sauce over medium-low heat and cook for about 5-10 minutes or until slightly thickened, stirring frequently. Remove the saucepan of sauce from heat and set aside. In a large bowl, add flank steak and cornstarch and toss to coat well. Heat the vegetable oil in a large saucepan over medium-high heat and sear the steak slices for about 2 minutes. With a slotted spoon, transfer the steak slices onto a paper towellined plate to drain. Add the steak slices into the pan of sauce and stir to combine. Place the saucepan over medium heat and cook for about 2-3 minutes or until sauce thickens. Stir in scallions and serve immediately. Per Serving: Calories: 574; Total Fat: 36.8g; Saturated Fat: 5.9g

Protein: 33g; Carbs: 28g; Fiber: 0.4g; Sugar: 18.8g

“Outback Steakhouse” Steak Serves: 4 / Preparation time: 10 minutes / Cooking time: 10 minutes 4 teaspoons paprika 1 teaspoon onion powder

1 teaspoon cayenne pepper 1 teaspoon garlic powder

½ teaspoon ground coriander Salt and ground black pepper, as required

½ teaspoon ground turmeric 4 (5-6-ounce) rib-eye steaks

In a small bowl, mix together spices. Rub the steaks with spice mixture generously. Heat a lightly greased large frying pan over medium-high heat and cook the steaks for about 4-5 minutes per side, pressing slightly with a spatula occasionally. Serve hot. Per Serving: Calories: 499; Total Fat: 39.6g; Saturated Fat: 15.7g Protein: 31.9g; Carbs: 2.6g; Fiber: 1.1g; Sugar: 0.7g

“Panda Express” Beijing Beef Serves: 4 / Preparation time: 15 minutes / Cooking time: 15 minutes For Beef Mixture 1 pound flank steak, cut into thin ¼-inch slices against the grain 3 egg whites, beaten ¼ cup plus 1 teaspoon cornstarch, divided 1 cup canola oil

¼ teaspoon salt 4 garlic cloves, minced

1 yellow onion, sliced 1 red bell pepper, seeded and cut into 1-inch pieces For Sauce ½ cup water 6 tablespoons Hoisin sauce

¼ cup sugar 3 tablespoons ketchup

2 tablespoons apple cider vinegar sauce 4 teaspoons sweet chili sauce 1 teaspoon red pepper flakes, crushed

1 tablespoon low-sodium soy 2 teaspoons oyster sauce

In a medium sized bowl, add the beef, egg whites, 1 teaspoon of cornstarch and salt and mix well. Refrigerate to marinate for 40-60 minutes. Meanwhile, for sauce: in a bowl, add all ingredients and beat until well combined. Set aside. Remove the steak slices from marinade and transfer into another bowl. In the bowl of steak slices, add the remaining cornstarch and toss to coat well. Shake off any excess cornstarch. Heat canola oil in a large saucepan over medium-high heat and sear the steak slices for about 2-3 minutes or until golden brown.

With a slotted spoon, transfer the steak slices into a bowl. In the same pan, add the onion and bell pepper over medium-high heat and sauté for about 2-3 minutes. Add the garlic and sauté for about 1 minute. With a slotted spoon, transfer the onion mixture into the bowl with steak slices. In the pan, add the sauce over high heat and cook for about 3-5 minutes, stirring frequently. Stir in beef and onion mixture and cook for about 1-2 minutes. Serve immediately. Per Serving: Calories: 895; Total Fat: 65g; Saturated Fat: 8.1g Protein: 36.4g; Carbs: 41.8g; Fiber: 1.9g; Sugar: 26.8g

“Panda Express” Broccoli Beef Serves: 4 / Preparation time: 15 minutes / Cooking time: 12 minutes For Sauce 2 tablespoons water 1 tablespoon soy sauce 1 tablespoon brown sugar For Beef & Broccoli 2 tablespoons rice wine 1 pound flank steak, cut into thin slices 2 tablespoons grapeseed oil

2 tablespoons oyster sauce 1 tablespoon rice wine 1 tablespoon cornstarch 1 tablespoon cornstarch 1 pound broccoli florets 2 teaspoons garlic, minced

1 teaspoon fresh ginger, minced For sauce: add all the ingredients in a small bowl and mix well. Set aside. In a bowl, mix together the rice wine and cornstarch and mix well. Add the steak slices and coat with wine mixture generously. Refrigerate to marinate for about 15 minutes. Meanwhile, in a pan of the boiling water, arrange a steamer basket. Place the broccoli florets into the steamer basket and steam, covered for about 3-4 minutes. Remove the broccoli from the steamer and set aside. In a non-stick wok, heat the oil over medium-high heat and sear the steak slices for about 3-4 minutes or until browned. Add the broccoli, garlic and ginger and stir to combine. Stir in the sauce and cook for about 2-3 minutes or until desired doneness of sauce. Serve hot.

Per Serving: Calories: 349; Total Fat: 16.7g; Saturated Fat: 4.6g Protein: 35.2g; Carbs: 14.6g; Fiber: 3.1g; Sugar: 5.2g

“Cracker Barrel” Beef Stew Serves: 4 / Preparation time: 15 minutes / Cooking time: 1¾ hours 1 pound stewing beef, cut into medium chunks ½ cup flour Salt and ground black pepper, as required 3 tablespoons vegetable oil, divided 5 carrots, peeled and cut into chunks chunks 2 large turnips, cut into chunks

1 onion, chopped 4 medium potatoes, cut into

1 beef bouillon cube ¼ cup ketchup

¼ teaspoon dried oregano 1 cup frozen peas

4 cups beef broth

In a bowl, add beef, flour, salt and black pepper and toss to coat well. In a large Dutch oven, heat 2 tablespoons of oil over mediumhigh heat and cook the beef cubes for about 4-5 minutes or until browned completely. With a slotted spoon, transfer the beef cubes into a bowl. In the same pan, heat the remaining oil over medium heat and sauté onion for about 4-5 minutes. Stir in cooked beef and remaining ingredients except for peas and bring to a boil. Adjust the heat to low and simmer for about 1½ hours, stirring occasionally. Stir in frozen peas and cook for about 2 minutes. Serve hot. Per Serving: Calories: 651; Total Fat: 19.3g; Saturated Fat: 5.2g Protein: 48.3g; Carbs: 70.1g; Fiber: 11.3g; Sugar: 16g

“Wendy’s” Chili Serves: 8 / Preparation time: 15 minutes / Cooking time: 1 hour 35 minutes 2 pounds ground beef 1 large onion, chopped

4 cups tomato juice ½ cup celery, chopped

1 (15-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can red beans, rinsed and drained 1 (29-ounce) can tomato puree ¼ cup green bell pepper, seeded and chopped ½ teaspoon dried oregano ½ teaspoon sugar ¼ cup red chili powder 1/8 teaspoon cayenne pepper 1 teaspoon ground cumin 1 teaspoon salt

1½ teaspoons garlic powder ½ teaspoon ground black pepper

Heat a large pan over medium heat and cook ground beef for about 4-5 minutes. Drain pan. Stir in remaining ingredients and bring to a boil. Adjust the heat to low and simmer, covered for about 1 to 1½ hours, stirring after every 15 minutes. Serve hot. Per Serving: Calories: 557; Total Fat: 9g; Saturated Fat: 3g Protein: 55g; Carbs: 67.2g; Fiber: 17.5g; Sugar: 12.7g

“Chili’s” Steak Fajita Serves: 4 / Preparation time: 15 minutes / Cooking time: 8 hours 1½ pounds sirloin steak, cut into bite-size pieces 1 (4-ounce) can diced green chiles 1 (1½-ounce) envelope dry onion soup mix 1 tablespoon fresh lime juice 1 onion, cut into strips 1 red bell pepper, seeded and cut into strips

2 cups water

1 green bell pepper, seeded and cut into strips 8 soft tortillas In the pot of greased slow cooker, place steak, chiles, soup mix, lime juice and water and stir to combine. Set the slow cooker on Low and cook, covered for about 6-8 hours. Meanwhile, heat oil in a large skillet over medium-high heat and sauté the onion and bell peppers for about 4-5 minutes. Remove from heat and set aside. Transfer the steak onto a plate. Arrange the tortillas onto serving plates. Divide steak, bell pepper mixture onto each tortilla and serve with your favorite topping. Per Serving: Calories: 492; Total Fat: 12.2g; Saturated Fat: 4.2g Protein: 56g; Carbs: 37.4g; Fiber: 5.1g; Sugar: 6g

“Taco Bell” Tacos Serves: 12 / Preparation time: 20 minutes / Cooking time: 25 minutes 1 1/3 pounds ground chuck, crumbled ¼ teaspoon sugar minced

1½ tablespoon masa harina 1 teaspoon dried onion,

½ teaspoon beef bouillon powder powder ½ teaspoon paprika ½ teaspoon onion powder

4½ teaspoons red chili ½ teaspoon seasoning salt ½ teaspoon garlic salt

½ teaspoon garlic powder ¾-1 cup water ½ head iceberg lettuce, shredded

¼ teaspoon ground cumin 12 taco shells 2 Roma tomatoes, chopped

1 cup cheddar cheese, shredded Heat a large non-stick pan over medium-high heat and cook the crumbled beef for about 4-5 minutes. Meanwhile, in a bowl, add the masa harina, sugar, dried onion, bouillon powder and spices and mix well. Remove the pan of beef from heat and transfer the beef into a strainer. Rinse the beef with hot water and then drain completely. In the same pan, add the beef, spice mixture and water and mix well. Place the pan over medium-low heat and simmer for about 20 minutes. Remove from the heat and set aside. Arrange the taco shells onto a serving platter. Place beef mixture into each shell and top with lettuce, tomatoes and cheese.

Serve immediately. Per Serving: Calories: 245; Total Fat: 10.9g; Saturated Fat: 4.1g Protein: 19.6g; Carbs: 16.1g; Fiber: 1.8g; Sugar: 1.2g

“Olive Garden” Three Meat Sauce Serves: 10 / Preparation time: 15 minutes / Cooking time: 30 minutes 1 pound ground beef casing removed 2 tablespoons olive oil

1 pound Italian sausage,

48 ounces Marinara sauce tomatoes ½ cup pepperoni, chopped finely Salt and ground black pepper, as required

1 (16-ounce) can crushed

1 cup onions, chopped

1 teaspoon Italian seasonings

Heat a large skillet over medium-high heat and cook the beef and sausage for about 8-10 minutes or until done completely, Meanwhile, in a large saucepan, heat the oil over medium heat and sauté the onion for about 4-5 minutes. Add the marina sauce, and tomatoes and stir to combine. Drain the grease from meat and transfer into the pan of sauce. In the pan, add the pepperoni and Italian seasonings and stir to combine. Reduce the heat to low and simmer for about 20 minutes, stirring occasionally. Stir in the salt and black pepper and remove from the heat. Serve hot. Per Serving: Calories: 451; Total Fat: 27.4g; Saturated Fat: 8.3g Protein: 28.1g; Carbs: 21.6g; Fiber: 4.3g; Sugar: 13.8g

“Maggiano’s Little Italy” Meatballs Serves: 4 / Preparation time: 15 minutes / Cooking time: 17 minutes 20 ounces ground beef 1 egg

¾ cup seasoned breadcrumbs ½ cup milk

½ cup Parmesan cheese, grated 2 tablespoons fresh parsley, chopped finely chopped finely 1 teaspoon salt pepper

6-8 garlic cloves, minced 2 tablespoons fresh basil, 1 teaspoon ground black

2 tablespoons olive oil Preheat the oven to 350 degrees F. In a bowl, add all ingredients except for oil and mix until well combined. Make 16 equal-sized meatballs from the mixture. Heat olive oil in a large non-stick wok over medium-high heat and cook the meatballs for about 3-5 minutes or until just browned completely. Remove the meatballs from the heat and immediately, place into a baking dish. Bake for about 10-12 minutes. Serve hot. Per Serving: Calories: 487; Total Fat: 23g; Saturated Fat: 6.8g Protein: 51.9g; Carbs: 16.7g; Fiber: 1.1g; Sugar: 1.5g

“In-N-Out Burger” Burgers Serves: 8 / Preparation time: 20 minutes / Cooking time: 50 minutes 2 tablespoons vegetable oil Salt, as required

2 large onions, chopped finely ½ cup water

¼ cup mayonnaise 1 tablespoon sweet pickle relish 2 pounds 60% ground chuck required

2 tablespoons ketchup ½ teaspoon white vinegar Ground black pepper, as

1½ teaspoons mustard 4 hamburger buns, toasted shredded 4-8 tomato slices

8 American cheese slices 1 cup iceberg lettuce,

Heat oil in pan over medium heat and stir in the onions. Cover the pan and cook for about 30 minutes, stirring occasionally. Uncover the pan and cook for about 5 minutes. Stir in water and cook for about 4-5 minutes or until all the liquid is absorbed. In a bowl, add beef, salt and black pepper and mix well. Make 8 (½-inch thick) patties from beef. Heat a lightly greased griddle over medium heat and cook the patties for about 3-5 minutes. Spread mustard on top of each patty and flip them. Top each patty with 1 chase slice and cook for about 3-4 minutes or until desired doneness. Spread 1 tablespoon of mayonnaise mixture over the bottom half of each bun and top with lettuce and tomato slices. Place 1 patty over each bun and top with caramelized onion.

Cover with top half of bun and serve. Per Serving: Calories: 477; Total Fat: 22.8g; Saturated Fat: 8.8g Protein: 43.8g; Carbs: 23.1g; Fiber: 2.6g; Sugar: 7.8g

“Red Robin” Banzai Burger Serves: 4 / Preparation time: 20 minutes / Cooking time: 12 minutes 1 1/3 pounds ground beef 4 cheddar cheese slices 4 hamburger buns 4 tomato slices

2 cups teriyaki sauce, divided 4 pineapple rings 4 tablespoons mayonnaise 1 cup lettuce, shredded

Make 4 equal-sized patties from beef. In a bowl, place patties and 1 cup of teriyaki sauce and refrigerate to marinate for at least 30 minutes. In another bowl, place the remaining teriyaki sauce and pineapple rings and mix until well combined. Set aside for at least 30 minutes. Preheat the grill to high heat. Grease the grill grate. Remove the patties from teriyaki sauce. Place the patties onto the grill and cook for about 3-5 minutes per side or until desired doneness. In the last minute of cooking, place 1 cheese slice on top of each patty. Place the pineapple rings onto grill over medium heat and cook for about 1 minute per side. Spread ½ tablespoon of mayonnaise on each half of each hamburger bun. Place tomato slices on each bottom bun and top with patties, followed by pineapple rings and lettuce. Cover each with top half and serve. Per Serving: Calories: 722; Total Fat: 24.8g; Saturated Fat: 9.6g Protein: 68.4g; Carbs: 55.1g; Fiber: 3.5g; Sugar: 26.7g

“Taco Bell” Stackers Serves: 4 / Preparation time: 20 minutes / Cooking time: 40 minutes 1 tablespoon extra-virgin olive oil 2 garlic cloves, minced

1 onion, chopped 1 pound ground beef

2 teaspoons red chili powder ½ teaspoon ground cumin as required 4 large flour tortillas

1 teaspoon paprika Salt and ground black pepper, 1½ cups nacho cheese sauce

2 cups cheddar cheese, shredded In a large wok, heat the oil over medium heat and sauté the onion for about 5 minutes. Add garlic and sauté for about 1 minute. Stir in ground beef and cook for about 6-8 minutes, breaking up the meat with a wooden spoon. Drain the grease from beef. Stir in the spices, salt and black pepper and cook for about 1-2 minutes. Remove the beef from heat and set aside. Arrange the tortillas onto a smooth surface. Spread a thin layer of nacho sauce over one side of each tortilla and top with cooked beef, followed by the cheddar cheese. Fold tortillas in half to make quesadillas. Heat a large non-stick skillet over medium heat and cook 1 quesadilla for about 2 minutes. Flip and immediately fold the tortilla into thirds. Cook for about 2 minutes per side. Repeat with remaining quesadillas.

Per Serving: Calories: 732; Total Fat: 45.5g; Saturated Fat: 23.9g Protein: 58.4g; Carbs: 21.7g; Fiber: 3.5g; Sugar: 2.5g

“Boston Market” Meatloaf Serves: 4 / Preparation time: 15 minutes / Cooking time: 45 minutes 1 pound lean ground beef 1/3 cup ketchup, divided

1 egg 2 tablespoons sour cream

2 tablespoons flour 1 (1½-ounce) envelope dry onion soup mix juice

1/3 cup spicy hot V8 vegetable

Preheat the oven to 400 degrees F. Lightly, grease a loaf pan. In a bowl, add ground beef, egg, 2 tablespoons of ketchup, sour cream, flour and onion soup mix and mix until well combined. Place the mixture into the prepared loaf pan. Bake for about 15 minutes. Remove the loaf pan from oven and discard excess grease from loaf. Spread remaining ketchup on top of the loaf and pour V-8 juice around the edges. Bake for about 30 minutes more. Remove the loaf pan from oven and set aside for about 5 minutes before serving. Per Serving: Calories: 317; Total Fat: 9.6g; Saturated Fat: 3.8g Protein: 38g; Carbs: 17.8g; Fiber: 1.4g; Sugar: 7.1g

“McDonald” Big Mac Salad Serves: 4 / Preparation time: 15 minutes / Cooking time: 12 minutes For Dressing ¾ cup mayonnaise 1 tablespoon onions, chopped 1 tablespoon white vinegar ½ teaspoon smoked paprika

2 tablespoons dill pickles 4 teaspoons prepared mustard 2 teaspoons sugar

For Salad 1 pound lean ground beef Kosher salt and ground black pepper, as required 4 cups iceberg lettuce, chopped ¼ cup dill pickles, chopped roughly shredded

½ cup onions, sliced 1 cup sharp cheddar cheese,

For dressing: in a bowl, add all ingredients and mix well. Set aside. Heat a 10-inch sauté pan over medium heat and cook the ground beef for about 8-10 minutes, breaking up the meat with a wooden spoon. Stir in the salt and black pepper and cook for about 1-2 minutes. Divide beef, lettuce, onion, dill pickles and cheese into serving bowls evenly. Drizzle with dressing. Serve warm or cold as preferred. Per Serving: Calories: 536; Total Fat: 32.3g; Saturated Fat: 10.9g Protein: 43.2g; Carbs: 17.5g; Fiber: 1.4g; Sugar: 6.6g

“Pizza Hut” Cavatini Serves: 6 / Preparation time: 20 minutes / Cooking time: 1 hour 5 minutes 16 ounces mixed pasta (shells, spirals, ziti, and wheels) 1 tablespoon olive oil 1 green bell pepper, seeded and chopped 1 medium white onion, chopped ½ pound Italian sausage sauce ¼ pound pepperoni shredded

1 garlic clove, minced 2 (16-ounce) jars tomato 8 ounces mozzarella cheese,

Preheat the oven to 350 degrees F. In a large pan of lightly salted, boiling water, add pasta, and cook for about 8-10 minutes or according to package’s instructions. Meanwhile, heat the oil in a skillet over medium-high heat and sauté the bell pepper, onion and garlic for about 4-5 minutes. Remove the bell pepper mixture from heat and set aside. Heat another skillet over medium-high heat and cook the sausage for about 7-10 minutes or until browned. With a slotted spoon, place the sausage meat onto a paper towellined plate to drain the excess grease. In a large bowl, add sausage meat and tomato sauce and mix well. In the bottom of prepared baking dish, spread a thin layer of sausage mixture. Place half of the pasta over sausage mixture, followed by half of the bell pepper mixture, half of the pepperoni, half of sausage mixture. Repeat these layers once and top with cheese evenly. Bake for about 35-45 minutes or until the cheese is melted. Serve warm.

Per Serving: Calories: 617; Total Fat: 30.1g; Saturated Fat: 10.9g Protein: 33.3g; Carbs: 54.2g; Fiber: 2.g; Sugar: 8.2g

“Café Rio” Sweet Pork Serves: 8 / Preparation time: 15 minutes / Cooking time: 6 hours 2 pounds boneless pork ribs 1¼ cups brown sugar, divided

3 (12-ounce) cans Coke Pinch of garlic salt

¼ cup water 1 (6-ounce) can diced green chilies

10 ounces red enchilada sauce

In a heavy duty Ziploc bag, add pork, 1½ cans of coke and ¼ cup of brown sugar. Seal the bag and shake to coat well. Refrigerate to marinate overnight. Remove the pork from bag and discard the marinade. In a crockpot, place pork ½ can of coke, water and garlic salt. Set the crockpot on High and cook, covered for about 3-4 hours. With a slotted spoon, transfer the pork ribs into a bowl and discard the liquid from pot. With 2 forks, shred the meat. In a food processor, ass ½ can of coke, enchilada sauce chilies and remaining brown sugar and pulse until well combined and smooth. In crockpot, place shredded pork and sauce and mix well. Set the crockpot on Low and cook, covered for about 2 hours. Serve hot. Per Serving: Calories: 376; Total Fat: 5.8g; Saturated Fat: 1.5g Protein: 32.2g; Carbs: 51g; Fiber: 6.4g; Sugar: 42.5g

“Chipotle Mexican Grill” Pork Carnitas Serves: 10 / Preparation time: 15 minutes / Cooking time: 13 hours 8 minutes 5 pounds pork shoulder olive oil 2 teaspoon kosher salt, divided pepper, divided 4 dried bay leaves 1 tablespoon dried rosemary crushed

2 tablespoons extra-virgin 2 teaspoon ground black ½ cup water ½ teaspoon dried thyme,

Rinse the pork shoulder under cold running water thoroughly. With paper towels, pat dry the pork shoulder completely. Season the pork shoulder with 1 teaspoon of salt and 1 teaspoon of black pepper evenly. In a Dutch oven, heat 2 tablespoons of olive oil over mediumhigh heat and sear the pork shoulder for about 3-4 minutes per side or until browned from all sides. With a slotted spoon, remove the pork shoulder from pan and set aside. In the pan, add water over medium-high heat and bring to a bowl, scraping the browned bits from the bottom with a wooden spoon. In the bottom of slow cooker, place by leaves and top with place pork, followed by the pan liquid from Dutch oven. Sprinkle the top with herbs and remaining salt and black pepper and stir well. Set the slow cooker on Low and cook, covered for about 10-12 hours. Remove the lid and with 2 forks, shred the meat. With the spoon, mix the shredded meat with pan sauce. Set the slow cooker on High and cook, covered for about 30-60

minutes. Serve hot. Per Serving: Calories: 689; Total Fat: 51.4g; Saturated Fat: 8.3g Protein: 52.9g; Carbs: 0.5g; Fiber: 0.3g; Sugar: 0g

“Dan’s Cafe” Baby Back Ribs Serves: 8 / Preparation time: 15 minutes / Cooking time: 6¼ hours 6 pounds frozen baby back racks, cut each in 3 rib pieces 1 onion, quartered 1 cup cranberry honey 1 cup barbecue sauce In the lightly greased crockpot, place ribs with onion. Set the crockpot on High and cook, covered for about 6 hours. Meanwhile, preheat the grill to medium-high heat. Grease the grill grate. In a bowl, mix together honey and barbecue sauce. Remove the ribs from crockpot and immediately, place onto the grill. Cook for about 15 minutes, basting with honey mixture occasionally. Serve hot. Per Serving: Calories: 789; Total Fat: 39.6g; Saturated Fat: 15.2g Protein: 61g; Carbs: 47.5g; Fiber: 0.6g; Sugar: 43.5g

“Outback Steakhouse” Grilled Pork Chops Serves: 4 / Preparation time: 10 minutes / Cooking time: 32 minutes 4 (1-pound) (2-inch thick) pork chops ¼ cup extra-virgin olive oil

½ cup champagne vinegar 3 garlic cloves, mashed

1 large sprig fresh rosemary 1 small bunch fresh thyme mustard 1 tablespoon granulated sugar

1 small bunch fresh parsley 1 tablespoon whole grain 2 tablespoons kosher salt

1 teaspoon ground black pepper

2-3 tablespoons vegetable oil

In a large Ziploc bag, add all ingredients except for vegetable oil and seal the bag. Shake the bag vigorously to coat well and refrigerate overnight. Preheat the one side of grill to high heat and the other to low. Grease the grill grate. Remove the chops from bag and discard the marinade. With paper towels pat dry the chops and then brush with vegetable oil. Place the chops on hot side of grill and cook for about 2-3 minutes. Flip the chops and cook for about 2 minutes. Again flip the chops and cook for about 2 more minutes. Now, place the chops on cool side of grill and cook, covered for about 22-25 minutes or until desired doneness. Remove from the grill and place the chops onto a patter for about 10 minutes before serving. Per Serving: Calories: 857; Total Fat: 56.8g; Saturated Fat: 17.7g Protein: 85.5g; Carbs: 5.9g; Fiber: 0.4g; Sugar: 3.1g

“Sbarro” Pepperoni Pizza Serves: 8 / Preparation time: 20 minutes / Cooking time: 26 minutes For Crust 2¾-3 cups all-purpose flour dry yeast ¼ teaspoon salt 1 tablespoon canola oil For Sauce

1 (¼-ounce) package active 1 cup warm water

1 (14½-ounces) can diced tomatoes with juices 1 (6-ounce) can tomato paste 1 tablespoon canola oil 1 teaspoon salt ½ teaspoon dried basil ½ teaspoon dried oregano ½ teaspoon dried thyme

½ teaspoon dried marjoram ¼ teaspoon garlic powder

¼ teaspoon ground black pepper For Topping 1 (3½-ounces) package sliced pepperoni 5 cups part-skim mozzarella cheese, shredded ¼ cup Romano cheese, grated ¼ cup Parmesan cheese, grated Preheat the oven to 425 degrees F. Grease 2 (15x10x1-inch) baking dishes. For crust: in a large bowl, add 2 cups of flour, yeast and salt and mix well. Add water and oil and beat until smooth. Add enough remaining flour and mix until a soft dough forms. Place the dough onto a floured surface and with your hands, knead until smooth and elastic. With a plastic wrap, cover the dough for about 10 minutes.

Meanwhile, for sauce: in a small bowl, add all ingredients and mix until well combined. Divide dough in 2 portions. Place 1 dough portion in each of 2 prepared baking dishes and press to fit completely. With a fork, prick each dough crust generously. Bake for about 12-16 minutes or until golden brown. Remove the crusts from oven and set aside to cool slightly. Again, preheat the oven to 425 degrees F. Spread sauce over each crust evenly and top with pepperoni and cheeses evenly. Bake for about 8-10 minutes. Remove both baking dishes from oven and set aside for about 5 minutes before serving. Per Serving: Calories: 350; Total Fat: 14.4g; Saturated Fat: 4.9g Protein: 16g; Carbs: 40g; Fiber: 3g; Sugar: 4.1g

“McDonald” McRib Sandwich Serves: 4 / Preparation time: 15 minutes / Cooking time: 2 hours 53 minutes For Dry Rub ¼ cup brown sugar 2 tablespoons red chili powder pepper 1 tablespoon ground cumin For Sandwiches 2 racks baby back pork ribs 4 sesame hamburger rolls, split and toasted

1/3 cup kosher salt 2 tablespoons ground black 1 teaspoon cayenne pepper 1 cup barbecue sauce, divided 1 cup coleslaw

Preheat the oven to 325 degrees F. Line a baking sheet with a piece of foil. For spice rub: in a bowl, mix together all ingredients. Season the ribs with some of spice rub generously. Place the ribs over the foil, arranged in the baking sheet. Arrange a parchment paper over ribs and then, wrap foil over the edges. With a large piece of foil, cover the baking sheet and bake for about 2¾ hours. Remove the baking sheet from oven and carefully, unwrap the ribs. Pull out the bones, stuffing any loose pieces of meat back into the holes. With a piece of foil, cover the ribs and refrigerate overnight. Remove the foil and cut each rack in half. Preheat a charcoal grill for high heat. Lightly, grease the grill grate. Brush both sides of ribs with barbecue sauce generously.

Place the ribs onto grill and cook for about 3-4 minutes per side. Remove from grill and brush the ribs with some sauce. Place some barbecue sauce each roll and top with rib sections and coleslaw. Serve immediately. Per Serving: Calories: 976; Total Fat: 45.1g; Saturated Fat: 14.3g Protein: 74.9g; Carbs: 67.8g; Fiber: 5.8g; Sugar: 29.5g

Poultry Recipes

“Buffalo Wild Wings” Bourbon Honey Mustard Wings Serves: 8 / Preparation time: 15 minutes / Cooking time: 1¼ hours 4 pounds chicken wings ½ cup spicy brown mustard

½ cup honey ¼ cup chilled butter, cubed

2 tablespoons fresh lemon juice

¼ teaspoon ground turmeric

Preheat the oven to 400 degrees F. Line 2 (15x10x1-inch) baking dishes with greased pieces of foil. With a sharp knife, cut 2 chicken wing joints and discard wing tips. Divide the wings into the prepared baking dishes. In a small saucepan, add remaining ingredients and bring to a boil, stirring frequently. Remove the saucepan from heat and place the sauce over wings. Turn the wings to coat with sauce and then arrange them in a single layer. Bake for about 60-80 minutes, flipping once halfway through. Serve hot. Per Serving: Calories: 562; Total Fat: 22.6g; Saturated Fat: 8.3g Protein: 65.8g; Carbs: 17.6g; Fiber: 0.1g; Sugar: 17.5g

“KFC” Crispy Fried Chicken Serves: 14 / Preparation time: 15 minutes / Cooking time: 48 minutes 2 large eggs 4 cups all-purpose flour, divided

1½ cups water 1 teaspoon salt

3 teaspoons ground black pepper, divided 1 tablespoon paprika seasoning 2 (3½-4 pounds) fryer chickens cut up

2 tablespoons garlic salt 2½ teaspoons poultry 6-8 cups canola oil

In a shallow dish, add eggs, water, 1 1/3 cups of flour, salt and ½ teaspoon of black pepper and beat until well combined. In another shallow dish, combine remaining flour, garlic salt, paprika, poultry seasoning and remaining black pepper and mix well. Dip chicken pieces in egg mixture and then coat with flour mixture. In a deep fryer, heat the oil over medium heat and cook the chicken pieces in 3 batches for about 7-8 minutes per side. With paper towels, transfer the chicken pieces onto a paper towels-lined platter to drain. Per Serving: Calories: 1316; Total Fat: 101.5g; Saturated Fat: 9.1g Protein: 70.7g; Carbs: 28.9g; Fiber: 1.4g; Sugar: 0.5g

“Olive Garden” Garlic Rosemary Chicken Serves: 4 / Preparation time: 15 minutes / Cooking time: 1 hour 35 minutes 3 tablespoons plus 1 teaspoon extra-virgin olive oil, divided 1 head garlic, top sliced off 4 chicken breasts, pounded into ½-inch thickness Salt and ground black pepper, as required 4 ounces fresh cremini mushrooms, sliced 2 tablespoons unsalted butter, divided ¾ cup chicken broth ¼ cup white wine 5 ounces fresh baby spinach

3 fresh rosemary sprigs 1 tablespoon fresh lemon juice

Preheat the oven to 400 degrees F. Drizzle 1 teaspoon of olive oil over garlic and then, wrap it in a piece of foil. Bake for about1 hour. Remove the garlic from oven and set aside to cool. Carefully, pick out the cloves and set aside. Season chicken breasts with salt and pepper evenly. In a large wok, heat 2 tablespoons of oil over medium-high heat, heat remaining 2 tablespoons oil and sear the chicken breasts for about 8 minutes per side. With a slotted spoon, transfer the chicken breasts onto a plate. In the same wok, heat the remaining oil over medium heat and cook the mushrooms with salt and black pepper for about 5 minutes, stirring frequently. Add the butter and stir until melted completely. Stir in the garlic cloves, broth, white wine and rosemary and bring to a gentle simmer. Stir in the chicken and simmer for about 6-7 minutes.

Stir in spinach and lemon juice and cook for about 2-3 minutes. Serve hot. Per Serving: Calories: 461; Total Fat: 27.5g; Saturated Fat: 8.3g Protein: 44.2g; Carbs: 6.2g; Fiber: 1.8g; Sugar: 1g

“Cracker Barrel” Apple Cider BBQ Chicken Serves: 4 / Preparation time: 15 minutes / Cooking time: 4¾ hours 1 tablespoon canola oil 4 (6-ounce) bone-in, skinless chicken thighs

¼ teaspoon salt

¼ teaspoon ground black pepper 2 medium Fuji apples, cored and chopped roughly 1 medium onion, chopped 1 garlic clove, minced 1/3 cup BBQ sauce 1 tablespoon honey

¼ cup apple cider

In a large wok, heat oil over medium heat and cook the chicken thighs with salt and black pepper for about 3-4 minutes per side. With a slotted spoon, transfer the chicken thighs into a slow cooker and top with apples. In the same skillet, add the onion over medium heat and cook for about 2-3 minutes. Add garlic and cook for about 1 minute. Add BBQ sauce, apple cider and honey and stir to combine. Adjust the heat to medium-high and cook for about 1 minute, stirring continuously. Place the onion mixture over chicken and apples. Set the slow cooker on Low and cook, covered for about 3½-4½ hours. Serve immediately. For a sweeter variety, try adding 2 tablespoons of maple syrup in with the honey. Per Serving: Calories: 479; Total Fat: 16.4g; Saturated Fat: 3.7g Protein: 49.9g; Carbs: 32g; Fiber: 3.5g; Sugar: 24.2g

“Panda Express” Orange Chicken Serves: 8 / Preparation time: 15 minutes / Cooking time: 15 minutes For Sauce 10 tablespoons white vinegar 3 tablespoons soy sauce 1 teaspoon sesame oil 1 tablespoon corn starch grated

¼ cup water 2 tablespoons rice wine 10 tablespoons sugar 2 tablespoons orange zest,

For Chicken 2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces 4 cups plus 2 tablespoons canola oil, divided 1 egg Pinch of ground black pepper ¼ cup flour root, minced 2 teaspoons garlic, minced crushed

1½ teaspoons salt ½ cup cornstarch 1½ tablespoons fresh ginger ½ teaspoon, red pepper flakes,

For sauce: in a bowl, add all ingredients and beat until well combined. Set aside. For chicken: in a bowl, add 1 tablespoon of oil, egg, salt and black pepper and beat until well combined. In a separate bowl, add cornstarch and flour and mix well. Dip chicken pieces in the egg mixture and then coat with flour mixture evenly. In a large deep wok, heat 4 cups of oil over medium heat and fry the chicken pieces in 2 batches for about 3-4 minutes or until golden and crisp. With a slotted spoon, transfer the chicken pieces onto a cooling rack.

In a large non-stick wok, heat remaining 1 tablespoon of oil over medium heat and sauté ginger, garlic and red pepper flakes for about 1 minute. Stir i the orange sauce and bring to boil. Remove from the heat and immediately, stir in chicken pieces. Serve immediately. Per Serving: Calories: 1319; Total Fat: 118.6g; Saturated Fat: 10.6g Protein: 34.4g; Carbs: 31.5g; Fiber: 0.3g; Sugar: 16.3g

“P.F, Chang China Bistro” Sesame Chicken Serves: 4 / Preparation time: 15 minutes / Cooking time: 130 minutes 1½ cups water couscous 1 tablespoon olive oil

1 cup uncooked whole-wheat 2 cups coleslaw mix

4 scallions, sliced 2 tablespoons plus ½ cup low-fat Asian toasted sesame salad dressing, divided 2 cups cooked chicken breast, shredded 2 tablespoons fresh cilantro, minced In a small saucepan, add water and bring to a boil. Stir in couscous and immediately, remove from heat. Immediately, cover the pan and set aside or about 5-10 minutes or until water is absorbed. Uncover the pan and with a fork, fluff the couscous. In a large non-stick wok, heat oil over medium heat and cook coleslaw mix for about 3-4 minutes, stirring frequently. Add cooked couscous, scallions and 2 tablespoons of dressing and cook for about 1-2 minutes or until heated through. Remove the couscous mixture from pan and transfer into a bowl. Cover the bowl and set aside to keep warm. In same skillet, add chicken and remaining dressing over medium heat and cook for about 2-3 minutes or until heated through. Divide couscous onto serving plates and top with chicken mixture. Garnish with cilantro and serve. Per Serving: Calories: 516; Total Fat: 24.5g; Saturated Fat: 3.7g Protein: 28g; Carbs: 45.3g; Fiber: 3.8g; Sugar: 3.5g

“Carrabba’s Italian Grill” Chicken Bryan Serves: 4 / Preparation time: 15 minutes / Cooking time: 20 minutes 4 (6-ounce) chicken breasts ¼ teaspoon ground black pepper

½ teaspoons salt 2 tablespoons olive oil

8 ounces goat cheese, cut into 4 slices ¼ cup white onion, chopped ¾ cup dry white wine juice

8 tablespoons butter 2 teaspoons garlic, chopped 2 tablespoons fresh lemon

2 tablespoons sun-dried tomatoes 2 tablespoons fresh basil, sliced thinly and divided Preheat the grill to medium-high heat. Grease the grill grate. Wrap each chicken breast in plastic wrap and with a meat mallet, pound well. Remove chicken breasts from plastic wrap and with paper towels, pat dry them. Season chicken breasts with salt and black pepper evenly and then brush with olive oil. Place the chicken breasts onto the grill and cook for about 3-4 minutes per side. Remove the chicken from grill and place onto a plate. With a plastic wrap, cover the chicken breasts loosely. In a wok, melt 2 tablespoons of butter over medium heat and sauté the onion and garlic for about 4-5 minutes. Stir in wine and lemon juice and simmer for about 2-3 minutes. Add 3 tablespoons of butter and beat until melted completely. Remove from the heat and immediately, add remaining butter, beating continuously until well combined. Through a strainer, strain the sauce into a bowl, discarding the

onion and garlic. Return the sauce into the same warm pan and stir in sun-dried tomatoes and half of the basil. Divide the chicken breast onto serving plates and top each with 1 goat cheese slice. Place sauce over each chicken breast and serve immediately with the garnishing of remaining basil. Per Serving: Calories: 888; Total Fat: 62.9g; Saturated Fat: 33.1g Protein: 67.1g; Carbs: 4.1g; Fiber: 0.3g; Sugar: 2.2g

“Chipotle Mexican Grill” Chicken Serves: 8 / Preparation time: 15 minutes / Cooking time: 10 minutes 1 ounce dried chipotle chile pepper pepper ½ cup water chunks 4 garlic cloves, peeled 2 teaspoons sea salt 1 teaspoon ground black pepper

1 ounce dried ancho chile ½ of red onion, cut into small 1 teaspoon dried oregano 1 teaspoon ground cumin 2 tablespoons olive oil

2½ pounds skinless, boneless chicken thighs, trimmed and pounded slightly In a bowl, place chipotle chile pepper and ancho chile pepper and top with water. Cover bowl and set aside for at least 10-12 hours. Drain the water and remove seeds from peppers. In a blender, add the chile peppers, onion, garlic, oregano, sea salt, cumin and black pepper and pulse until a coarse paste forms. Add olive oil and pulse until smooth. In a resealable plastic bag, place chicken Seal the bag and shake to coat well. Refrigerate to marinate for at least 8 hours. Preheat an outdoor grill with top and bottom plates to mediumhigh heat. Grease the grill grate. Remove the chicken from bag and discard the marinade. Place the chicken onto the grill and cook for about 5 minutes per side or until desired doneness. Remove the chicken thighs from grill and place onto a cutting board for about 5 minutes. Cut each chicken thighs into strips and serve.

Per Serving: Calories: 309; Total Fat: 14.2g; Saturated Fat: 3.4g Protein: 41.4g; Carbs: 1.9g; Fiber: 0.6g; Sugar: 0.6g

“Outback Steakhouse” Alice Spring Chicken Serves: 4 / Preparation time: 15 minutes / Cooking time: 32 minutes For Sauce ½ cup honey

½ cup Dijon mustard

¼ cup mayonnaise 1 teaspoon fresh lemon juice For Chicken 4 (6-ounce) boneless, skinless chicken breast 2 tablespoons butter 8 ounces fresh mushrooms, sliced 1 tablespoon olive oil 4 cooked bacon slices, cut into 2-inch pieces 2 cups Colby Jack cheese, shredded chopped

2 tablespoons fresh parsley,

For sauce: in a small bowl, add all ingredients and beat until well combined. Place ¼ cup of sauce in a covered container and refrigerate until using. In a large Ziploc bag, place the chicken breast and remaining sauce. Seal the bag and shake to coat well. Refrigerate for 30-60 minutes. Preheat oven to 400 degrees F. In a large oven-proof skillet, melt butter over medium-high heat and sauté the mushrooms for about 5-7 minutes. With a slotted spoon, transfer the mushrooms into a bowl. With paper towels, wipe out the skillet. Remove the chicken breasts from bag and discard the marinade. In the same skillet, heat the oil over medium heat.

Place the chicken breasts in a single layer and cook for about 5 minutes, without moving. Flip the chicken breasts and cook for about 5 minutes. Arrange the mushrooms over chicken breasts evenly, followed by the bacon and cheese. Cover the skillet and immediately transfer into the oven. Bake for about 10-15 minutes. Remove from the oven and set aside for about 5 minutes. Serve with the garnishing of parsley alongside the reserved sauce on the side for dipping. Per Serving: Calories: 738; Total Fat: 39.9g; Saturated Fat: 17.7g Protein: 53.1g; Carbs: 44.1g; Fiber: 1.8g; Sugar: 37g

“Cheesecake Factory” Chicken Piccatta Serves: 4 / Preparation time: 15 minutes / Cooking time: 20 minutes 1½ pounds chicken breasts ½ teaspoon ground black pepper

Salt, as required 1 tablespoon oil

5 tablespoons plus 2 teaspoons butter, divided 8 ounces fresh Portobello mushrooms, sliced ¼ cup dry white wine 1 tablespoon fresh lemon juice 2 tablespoons heavy cream 2 teaspoons fresh parsley, chopped

1 tablespoon capers

Cut each chicken breast in half and pound into ¼-inch thickness. Season each chicken breast with salt and black pepper evenly. In a wok, heat oil and 1 tablespoon butter over medium heat and cook chicken breasts for about 4-5 minutes per side or until browned. With a slotted spoon, transfer the chicken breasts onto a plate. In the same wok, add 1 tablespoon of butter, mushrooms and a pinch salt and sauté for about 4-5 minutes. With a slotted spoon, transfer the mushrooms onto a plate. In the wok, add wine and with a wooden spoon, scrape the browned bits from the bottom. Add the remaining butter and lemon juice and stir to combine. Add the heavy cream and capers and stir to combine. Adjust the heat to medium-high and cook until the mixture begins to bubble. Stir in the chicken, mushrooms and parsley and remove from the heat. Serve immediately.

Per Serving: Calories: 533; Total Fat: 33.4g; Saturated Fat: 14.8g Protein: 51.4g; Carbs: 2.9g; Fiber: 0.8g; Sugar: 1.2g

“Olive Garden” Chicken Parmigiana Serves: 4 / Preparation time: 15 minutes / Cooking time: 30 minutes 12 ounces frozen grilled chicken breast strips 1 (14½-ounces) can diced tomatoes with juice 1 can (6 ounces) tomato paste 1 tablespoon olive oil seasoning 1 garlic clove, minced

2 tablespoons dry red wine 1½ teaspoons Italian ½ teaspoon sugar

1/3 cup Parmesan cheese, shredded 1/3 cup part-skim mozzarella cheese, shredded Heat a lightly greased large wok over medium heat and cook the chicken strips for 5-8 minutes until heated through, then transfer to plate. In the same wok, add the remaining ingredients except for cheese and bring to a boil, stirring occasionally. Adjust the heat to low and simmer, uncovered for about 10-15 minutes, stirring occasionally. Stir in chicken strips and sprinkle with both cheeses. Cover wok and cook 1-2 minutes until cheese is melted. Serve hot. Per Serving: Calories: 261; Total Fat: 9.2g; Saturated Fat: 2.8g Protein: 3.7g; Carbs: 13.5g; Fiber: 3g; Sugar: 8.6g

“Olive Garden” Chicken Marsala Serves: 6 / Preparation time: 15 minutes / Cooking time: 15 minutes ¼ cup cake flour crushed ½ teaspoon salt pepper ¼ cup oil 2½ pounds chicken breasts 1 medium onion, sliced

½ teaspoon dried oregano, ½ teaspoon ground black 4 ounces butter 1 cup fresh mushrooms, sliced ½ cup dry Marsala wine

In a bowl, mix together flour, oregano, salt and black pepper, and mix well. Coat the chicken breasts with flour mixture evenly and then shake off excess flour. In a large wok, heat oil and butter over medium heat until bubbling lightly and cook the chicken breasts for about 2 minutes per side. Now, arrange the mushroom and onion slices around the chicken breasts and cook for about 2 minutes, without stirring. Stir in the wine and cook, covered for about 10 minutes. Serve hot. Per Serving: Calories: 621; Total Fat: 38.5g; Saturated Fat: 14.8g Protein: 56g; Carbs: 6.8g; Fiber: 0.8g; Sugar: 1.1g

“Cheesecake Factory” Spicy Cashew Chicken Serves: 4 / Preparation time: 15 minutes / Cooking time: 20 minutes 1¼ cups chicken broth 2 tablespoons cornstarch

2 tablespoons soy sauce 1 tablespoon brown sugar

3 tablespoons canola oil, divided 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces ½ pound fresh mushrooms, sliced 1 (8-ounce) can sliced water chestnuts, drained 1 small green bell pepper, seeded and cut into strips 1½ teaspoons fresh ginger root, grated 4 scallions, sliced ¾ cup salted cashews In a bowl, add broth, soy sauce, cornstarch and brown sugar and beat until smooth. Set aside. In a large wok, heat 2 tablespoons of oil over medium-high heat and stir-fry the chicken pieces for about 4-5 minutes. With a slotted spoon, transfer the chicken pieces into a bowl. In the same wok, heat remaining oil over medium-high heat and stir fry the mushrooms, water chestnuts, bell pepper and ginger for about 5-6 minutes. Stir in the broth mixture and scallions and bring to a boil. Cook for about 1-2 minutes or until sauce is thickened, stirring frequently. Stir in chicken and cashews and cook for about 2-3 minutes. Serve hot. Per Serving: Calories: 732; Total Fat: 36.5g; Saturated Fat: 6.9g Protein: 60.6g; Carbs: 40.6g; Fiber: 2.2g; Sugar: 9.6g

“Cracker Barrel” Broccoli Cheddar Chicken Casserole Serves: 4 / Preparation time: 15 minutes / Cooking time: 45 minutes 4 boneless skinless chicken breasts Kosher salt and ground black pepper, as required 1 cup Ritz crackers, crushed and divided cheese soup 1 (10-ounce) bag frozen broccoli florets 1 cup sharp cheddar cheese, shredded

1 (10½-ounce) can cheddar 1 cup whole milk ½ teaspoon paprika

Preheat the oven to 350 degrees F. With paper towels, pat each chicken breast well. Season the chicken breasts with salt and black pepper evenly. In a large mixing bowl, add half of crackers and remaining ingredients and mix until well combined. In a large casserole dish, place the chicken breasts and top with broccoli mixture. Spread the remaining crackers on top evenly. Bake for about 45 minutes or until chicken is cooked through. Serve hot. Per Serving: Calories: 569; Total Fat: 29.2g; Saturated Fat: 12.6g Protein: 54.8g; Carbs: 20.6g; Fiber: 2.5g; Sugar: 4.9g

“Subway” Orchid Chicken Salad Serves: 4 / Preparation time: 15 minutes 3 cups cooked chicken breast, chopped and cubed 1 honey crisp apple, cored and cubed

1 Granny Smith apple, cored

½ cup celery, chopped craisins 1 cup light mayonnaise as required

½ cup cherry juice infused

1 tablespoon fresh lemon juice

Salt and ground black pepper,

In a bowl, place the apples and drizzle with lemon juice. Add the chicken, celery and craisins and mix well. Add mayonnaise, salt and black pepper and gently, stir to combine. Cover the bowl and refrigerate for about 1 hour before serving. Per Serving: Calories: 514; Total Fat: 23.1g; Saturated Fat: 3.8g Protein: 31.4g; Carbs: 46.6g; Fiber 4.4g; Sugar: 30.1g

“Jason’s Deli” Chicken Salad Serves: 6 / Preparation time: 10 minutes 1½ pounds cooked chicken breast, shredded ½ cup canned crushed pineapple, drained ½ cup mayonnaise ¼ cup almond slivers ½ teaspoon ground black pepper

½ teaspoon salt

In a bowl, add all ingredients and stir to combine. Cover the bowl and refrigerate for about 1 hour before serving. Per Serving: Calories: 201; Total Fat: 5.5g; Saturated Fat: 1.1g Protein: 33.8g; Carbs: 2.8g; Fiber: 0.7g; Sugar: 1.5g

“California Pizza Kitchen” Chicken Pizza Serves: 8 / Preparation time: 15 minutes / Cooking time: 25 minutes 1 pound refrigerated pizza dough, divided into 2 pieces 2 cups cooked chicken, shredded ¾ cup barbecue sauce, divided 1 cup mozzarella cheese, shredded thinly 1/3 cup Gouda cheese, shredded crushed 2 tablespoons fresh cilantro, chopped

¼ of medium red onion, sliced Pinch of red pepper flakes,

Preheat the oven to 500 degrees F. Line 2 large baking sheets with greased parchment paper. In a medium bowl, add chicken and ¼ cup of barbecue sauce and mix well. Place each pizza dough onto a lightly floured surface and roll into a large circle. Place 1 dough circle onto 1 of each prepared baking sheet. Spread barbecue sauce over each dough and top with chicken mixture, leaving 1-inch around the edges. Place a layer of mozzarella on top, followed by red onion, Gouda cheese. Sprinkle with red pepper flakes evenly. Bake for about 20-25 minutes. Garnish with cilantro and serve. Per Serving: Calories: 372; Total Fat: 19.7g; Saturated Fat: 5.4g Protein: 14.8g; Carbs: 33g; Fiber: 2.2g; Sugar: 6,4g

“California Pizza Kitchen” Chicken Tequila Fettuccine Serves: 6 / Preparation time: 15 minutes / Cooking time: 40 minutes 1 pound dry spinach fettuccine divided ½ cup fresh cilantro, chopped and divided

3 tablespoons unsalted butter,

2 tablespoons jalapeño pepper, seeded and minced 2 tablespoons garlic, minced ½ cup chicken broth 2 tablespoons fresh lime juice 2 tablespoons tequila 1½ pounds chicken breast, cut into ¾-inch pieces 3 tablespoons soy sauce ½ cup green bell pepper, seeded and sliced thinly ½ cup yellow bell pepper, seeded and sliced thinly ½ cup red bell pepper, seeded and sliced thinly ¼ cup red onion, sliced thinly ½ cup corn tortilla strips

1½ cups heavy cream

In a large pan of lightly salted boiling water, cook the pasta for about 8-10 minutes or according to package’s directions. Drain the pasta well and set aside. In a wok, melt 2 tablespoons of butter over medium heat and cook 1/3 cup of cilantro, jalapeño pepper and garlic for about 4-5 minutes. Add broth, lime juice and tequila and bring to a boil. Cook for about 2-3 minutes or until thickened, stirring frequently. Remove from the heat and set aside. Meanwhile, in a bowl add chicken and soy sauce and mix well. Set aside for about 5 minutes. In another large wok, melt remaining butter over medium heat and cook the bell peppers and onion for about 3-4 minutes,

stirring occasionally. Stir in the chicken, cream and tequila paste and bring to a gentle simmer, stirring frequently. Cook for about 3-4 minutes. Add the pasta and toss to coat well. Serve hot with the topping of tortilla strips and remaining cilantro. Per Serving: Calories: 822; Total Fat: 51.3g; Saturated Fat: 29.3g Protein: 36.7g; Carbs: 50.7g; Fiber: 0.7g; Sugar: 2.1g

“Chili’s” Cajun Chicken Pasta Serves: 4 / Preparation time: 15 minutes / Cooking time: 15 minutes 8 ounces penne pasta breasts 4 teaspoons Cajun seasoning 3 cups half-and-half seasoning 1 teaspoon salt pepper ¼ teaspoon garlic powder

2 boneless skinless chicken 4 tablespoons butter, divided ½ teaspoon lemon pepper 1 teaspoon ground black 2 tomatoes, chopped

½ cup Parmesan cheese, shredded In a large pan of lightly salted boiling water, cook the pasta for about 8-10 minutes or according to package’s directions. Drain the pasta well and transfer into a large bowl. Meanwhile, in a bowl, place chicken breasts and Cajun seasoning and toss to coat well. In a large wok, melt 2 tablespoons of butter over medium and sear the chicken breasts for about 10-12 minutes or until cooked through, flipping occasionally. Remove the chicken breasts from heat and place onto a cutting board. Cut the chicken breasts into strips. In a frying pan, add remaining butter, half-and-half, lemon pepper, salt, pepper, and garlic powder over medium heat and cook for about 2-3 minutes, stirring occasionally. Remove from heat and pour the sauce over pasta. Stir the pasta with sauce and divide onto serving plates. Top each plate with chicken strips, followed by tomatoes and Parmesan cheese.

Serve immediately. Per Serving: Calories: 716; Total Fat: 42.9g; Saturated Fat: 24g Protein: 40.9g; Carbs: 41.9g; Fiber: 0.8g; Sugar: 2g

“Chipotle Mexican Grill” Burrito Bowl Serves: 4 / Preparation time: 15 minutes / Cooking time: 50 minutes 1 cup brown jasmine rice, rinsed 1 tablespoon taco seasoning

1 pound ground turkey Kosher salt, as required

¼ cup plain yogurt 2 teaspoons hot sauce 2 cups grape tomatoes, halved 2 avocados, peeled, pitted and chopped 1 (15-ounce) can black beans, rinsed and drained In a pan, add rice and water over medium-high heat and bring to a boil. Adjust the heat to low and simmer, covered for about 50 minutes or until rice is tender. Remove the pan from heat and with a fork, fluff the rice. Heat a large wok over medium heat and cook turkey 6-8 minutes. Stir in taco seasoning and salt and cook for about 1-2 minutes then remove the wok from heat and set aside. In a small bowl, mix together yogurt and hot sauce. Divide rice into serving bowls and top with cooked turkey, tomatoes, avocados and black beans. Drizzle with yogurt mixture and serve with the garnishing of cilantro. Per Serving: Calories: 773; Total Fat: 34.3g; Saturated Fat: 6.8g Protein: 47.6g; Carbs: 76.2g; Fiber: 18.7g; Sugar: 4.4g

Veggie Favorites Recipes

“Panda Express” Super Greens Serves: 8 / Preparation time: 10 minutes / Cooking time: 5 minutes 2 tablespoons avocado oil ½ teaspoon ground ginger crushed

1-2 cloves garlic, minced ¼ teaspoon red pepper flakes,

6 tablespoons water 2 tablespoons soy sauce 4 cups broccoli floret 4 cups green cabbage, chopped roughly 6 cups fresh kale, tough ribs removed and chopped roughly In a large wok, heat oil over medium-high heat and sauté the garlic, ground ginger and red pepper flakes for about 1 minute. Add the soy sauce and water and stir to combine. In the wok, place broccoli and top with cabbage, followed by the kale. Cover the wok and cook for about 3-4 minutes. Stir the vegetables to combine and remove from the heat. Serve warm. Per Serving: Calories: 57; Total Fat: 0.7g; Saturated Fat: 0.1g Protein: 3.6g; Carbs: 11g; Fiber: 3g; Sugar: 2g

“Hash Barrel” Hash Brown Casserole Serves: 6 / Preparation time: 10 minutes / Cooking time: 45 minutes 10¾ ounces condensed cream of chicken soup 8 ounces sour cream 4 ounces butter, melted ½ cup onion, minced Salt and ground black pepper, as required shredded

2 pounds hash browns 2 cups Cheddar cheese,

Preheat the oven to 350 degrees F. Grease a 9x13-inch baking dish. In a medium bowl, add the chicken soup, sour cream, butter, and onion and mix well. In the bottom of prepared baking dish, spread the potatoes and season with salt and black pepper. Top with butter mixture and finally sprinkle with cheese. Bake for about 45 minutes, or until cheese is bubbly. Serve warm. Per Serving: Calories: 802; Total Fat: 55.7g; Saturated Fat: 25.9g Protein: 16.2g; Carbs: 60.3g; Fiber: 5,5g; Sugar: 3.4g

“California Pizza Kitchen” Chopped BBQ Tofu Salad Serves: 6 / Preparation time: 20 minutes / Cooking time: 30 minutes 1 (16-ounce) package tofu, pressed, drained and cubed 1 cup BBQ sauce, divided ½ cup mayonnaise ¼ cup soy milk 1 teaspoon garlic powder as required 1 can black beans, drained and rinsed 8 cups lettuce, chopped 2 cups carrots, peeled and shredded chopped

1/8 cup fresh parsley, chopped Salt and ground black pepper, 1 cup corn 4 medium tomatoes, chopped 2 avocados, peeled, pitted and

In a bowl, add tofu cubes and ½ cup of BBQ sauce and toss to coat well. Refrigerate to marinade for at least 20-30 minutes. Preheat the oven to 400 degrees F. Lightly, grease a large baking sheet. Remove the tofu cubes from bowl and place onto the prepared baking sheet in a single layer. Bake for about 15 minutes. Remove the baking sheet from oven and flip the tofu cubes. Coat the tofu cubes with remaining BBQ sauce lightly. Bake for about 10-15 minutes. Meanwhile, for dressing: in a bowl, add mayonnaise, soymilk, parsley, garlic powder, salt, black pepper and 3 tablespoons of BBQ sauce and beat until well combined. Divide beans, corn, lettuce, tomatoes, carrots, avocado and tofu onto serving plates. Drizzle with dressing and serve.

Per Serving: Calories: 485; Total Fat: 24g; Saturated Fat: 4.5g Protein: 16.1g; Carbs: 57.4g; Fiber: 14.4g; Sugar: 19g

“Panera Bread” Modern Greek Quinoa Salad Serves: 3 / Preparation time: 150 minutes / Cooking time: 20 minutes 1 cup uncooked quinoa, rinsed 2 cups fresh spinach, torn

2 cups water 3 apples, cored and chopped

5-6 tablespoons fresh orange juice

3 tablespoons olive oil

In a pan, add quinoa and water over medium-high heat and bring to aboil. Adjust the heat to medium-low and cook, covered for about 15-20 minutes or until all the liquid is absorbed. Remove from the heat and with a fork, fluff the quinoa. Transfer the quinoa into a large bowl and refrigerate, uncovered to chill. In the bowl of quinoa, add spinach, apples, orange juice and oil and stir to combine. Serve immediately. Per Serving: Calories: 461; Total Fat: 18g; Saturated Fat: 2.4g Protein: 9.4g; Carbs: 70.6g; Fiber: 9.9g; Sugar: 25.5g

“P.F. Chang China Bistro” Vegetarian Lettuce Wraps Serves: 4 / Preparation time: 15 minutes / Cooking time: 10 minutes 3 tablespoons low-sodium soy sauce 2 tablespoons rice vinegar

3 tablespoons hoisin sauce 1 teaspoon sesame oil

2 teaspoons canola oil 1 (14-ounce) package extra-firm tofu, pressed, drained and crumbled 8 ounces fresh baby Bella mushrooms, chopped finely 1 (8-ounce) can water chestnuts, drained and chopped finely 4 scallions, sliced thinly and divided 2 teaspoons fresh ginger, grated 2 garlic cloves, minced ¼ teaspoon red pepper flakes, crushed 8 large romaine lettuce leaves grated

1 large carrot, peeled and

In a small bowl, add soy sauce, hoisin, vinegar and sesame oil and mix well. Set aside. In a large non-stick skillet, heat the canola oil over medium-high heat and cook the tofu, for about 5 minutes, stirring frequently. Add the mushrooms and cook for about 3 minutes, stirring frequently. Stir in the water chestnuts, 2 scallions, ginger, garlic and red pepper flakes and cook for about 1 minute. Stir in sauce and cook for about 40-60 seconds. Remove the wok from heat and set aside to cool slightly. Arrange the tofu leaves onto serving plates. Place tofu mixture over each lettuce leaf evenly and top with remaining scallions and carrots. Serve immediately.

Per Serving: Calories: 275; Total Fat: 10.2g; Saturated Fat: 1g Protein: 14.7g; Carbs: 34g; Fiber: 2.4g; Sugar: 6.9g

“Huston’s Restaurant” Veggie Burgers Serves: 4 / Preparation time: 15 minutes / Cooking time: 6 minutes 4 tablespoons hickory barbecue sauce 1 (15-ounce) can black beans, drained 1 tablespoon oat bran chopped finely 1 tablespoon canned beets, chopped finely 1 teaspoon red chili powder

1 tablespoon molasses 2 cups cooked brown rice 2 tablespoons onions, 1 teaspoon beet juice ¼ teaspoon ground cumin

¼ teaspoon ground black pepper Kosher salt, as required 1 tablespoon pickled jalapeño pepper, chopped finely 1 egg white 2 teaspoons olive oil 4 Monterey Jack cheese slices In a bowl, mix together barbecue sauce and molasses. Set aside. In a large bowl, place beans and with a fork, mash them. Add 3 tablespoons of barbecue sauce mixture and remaining ingredients except for oil and cheese and mix until well combined. Make 4 (6-ounce) patties from the mixture. In a cast iron wok, heat the oil over medium heat and cook the burgers for about 2 minutes per side. Flip the burgers and coat each with remaining barbecue sauce mixture. Place 1 cheese slice over each burger and cook for about 2 minutes or until cheese is melted. Serve hot. Per Serving: Calories: 658; Total Fat: 13.9g; Saturated Fat: 6.1g Protein: 25g; Carbs: 110.5g; Fiber: 13.3g; Sugar: 7.6g

“Chipotle Mexican Grill” Sofritas Burrito Bowl Serves: 45 / Preparation time: 20 minutes / Cooking time: 20 minutes For Sofritas 2 poblano peppers

½ cup vegetable broth

4 chiles from a can of chipotles in adobo sauce 2 tablespoons adobo sauce 2 tablespoons tomato paste 2 garlic cloves, minced 1 teaspoon ancho chili powder ½ teaspoon dried oregano, crushed ½ teaspoon ground cumin ½ teaspoon sea salt ½ teaspoon ground black pepper 1 teaspoon vegetable oil 16 ounces extra-firm tofu, pressed, drained and crumbled For Burrito Bowl 2 cups cooked brown rice beans ½ cup fresh corn kernels shredded 2 avocados, peeled, pitted and chopped ½ cup cashew cheese sauce chopped

1½ cups cooked black 4 cups romaine lettuce, 1 cup salsa 2 tablespoons fresh cilantro,

Preheat the broiler of oven. For sofritas: arrange the poblano peppers onto a baking sheet and place broil for about 3-5 minutes per side or until charred. Remove the poblano peppers from oven and set aside to cool. After cooling, peel off the outer skin of peppers and then, remove the seeds. In a food processor, add the peppers and remaining ingredients except for oil and tofu and pulse until smooth.in a large non-stick wok, heat oil over medium-high heat. And cook the tofu and sauce for about 10 minutes, stirring frequently.

Remove the wok from heat. Divide the sofritos, rice, black beans, corn kernels, lettuce and avocados into serving bowls. Top with the salsa, cheese sauce and cilantro and serve. Per Serving: Calories: 908; Total Fat: 35g; Saturated Fat: 6.4g Protein: 33.1g; Carbs: 126g; Fiber: 22.6g; Sugar: 11.8g

“Zoe’s Kitchen” Rosemary White Beans Serves: 4 / Preparation time: 15 minutes / Cooking time: 25 minutes 1¼ cups low-sodium vegetable broth, divided ½ cup white onion, chopped finely Salt, as required 3 large garlic cloves, minced ½ cup cashew milk 2 tablespoons brown rice flour 1 tablespoon fresh rosemary, chopped roughly 1½ teaspoons liquid smoke ¼ teaspoon ground black pepper 2 (15-ounce) cans Great Cannellini beans, drained and rinsed In a pan, add ½ cup of broth, onion and a little salt over medium heat and bring to a boil. Adjust heat to medium-low and cook about 8 minutes. Add the garlic and cook for about 2 minutes, then add remaining broth, cashew milk, flour, rosemary, liquid smoke, salt and black pepper and with a wire whisk, beat until smooth. Stir in beans and bring to a boil. Adjust the heat to low and simmer for about 10 minutes, stirring occasionally. Serve immediately. Per Serving: Calories: 198; Total Fat: 1.4g; Saturated Fat: 0.1g Protein: 12.6g; Carbs: 38.9g; Fiber: 10.7g; Sugar: 0.7g

“Panda Express” Fried Rice Serves: 4 / Preparation time: 15 minutes / Cooking time: 16 minutes 2 tablespoons extra-virgin olive oil ½ cup white onion, chopped ½ cup carrot, peeled and cut into small pieces 4 ounces tofu, pressed, drained and crumbled 1 teaspoon garlic powder ½ teaspoon ground turmeric ½ teaspoon salt 1/8 teaspoon ground black pepper 2 cups cooked rice ½ cup fresh peas, shelled ½ teaspoon sesame oil

2 tablespoons tamari

In a wok, heat 1 tablespoon of the olive oil over medium-high heat and cook the onions and carrots for about 5 minutes, stirring frequently. With a slotted spoon, transfer the carrot mixture into a bowl. Put remaining oil in the wok and cook tofu, turmeric, garlic powder, salt and black pepper for 5 minutes, stirring frequently. Add the cooked rice, carrot mixture and peas and cook for about 1 minute. Add the tamari and sesame oil and cook for about 5 minutes, stirring frequently. Serve hot. Per Serving: Calories: 457; Total Fat: 9.5g; Saturated Fat: 1.5g Protein: 11.3g; Carbs: 81g; Fiber: 3.3g; Sugar: 2.9g

“Olive Garden” Eggplant Parmigiana Serves: 6 / Preparation time: 20 minutes / Cooking time: 1¼ hours 1½ teaspoons olive oil 2 garlic cloves, minced tomatoes

1 medium onion, chopped 1 (15-ounce) can crushed

1 (14½-ounce) can diced tomatoes with juice 1 (8-ounce) tomato sauce ¼ cup tomato paste ½ cup dry red wine 1¾ teaspoons Italian seasoning, divided 2 large eggs 2 tablespoons water 1½ cups dry breadcrumbs ¼ teaspoon ground black pepper

½ cup all-purpose flour ½ teaspoon salt

2 medium eggplants, peeled and cut into ¼-inch slices 9 ounces uncooked multigrain spaghetti 6 ounces fresh mozzarella cheese, halved and sliced 1/3 cup Parmesan cheese, shredded 2 tablespoons fresh parsley, minced In a Dutch oven, heat oil over medium heat and sauté onion for about 4-5 minutes. Add the garlic and sauté for about 1 minute. Add both cans of tomatoes, tomato sauce, tomato paste, wine and ¾ teaspoon of Italian seasoning and bring to a boil. Adjust the heat to low and simmer, uncovered for about 25-30 minutes or until desired thickness of sauce, stirring occasionally. Preheat the oven to 350 degrees F. Grease 2 baking sheets. Meanwhile, in a shallow bowl, add eggs and water and beat well. In a second shallow bowl, place the flour. In third shallow bowl, mix together breadcrumbs, remaining Italian seasoning, salt and black pepper.

Dip eggplant slices into flour, then dip into egg mixture and finally coat with breadcrumb mixture. Arrange the eggplant slices onto the prepared baking sheets in a single layer. Bake for about 25-30 minutes or until golden brown, flipping once halfway through. Meanwhile, in a large pan of lightly salted boiling water, cook the spaghetti for about 8-10 minutes or according to package’s directions. Drain the spaghetti well and transfer into a large bowl. Remove the baking sheets from oven and divide 2 cups of sauce over eggplants. Top with cheeses evenly and bake for about 4-5 minutes. Divide spaghetti onto serving plates and top with remaining sauce, followed by eggplant slices. Garnish with parsley and serve. Per Serving: Calories: 510; Total Fat: 12.6g; Saturated Fat: 5.1g Protein: 25.2g; Carbs: 73.2g; Fiber: 10.6g; Sugar: 13.8g

“Chicken Fil A” Mac n’ Cheese Serves: 8 / Preparation time: 15 minutes / Cooking time: 18 minutes 16 ounces macaroni 2 cups heavy cream

1 tablespoon salt 1¼ pounds American cheese

2 tablespoons Parmesan cheese 4 ounces Colby Jack Cheese, shredded

1 tablespoon Romano cheese

In a large pan of lightly salted boiling water, cook the macaroni for about 8-10 minutes or according to package’s directions. Drain the macaroni well and transfer into a large bowl. Preheat the oven to broiler on high. In a medium-sized heavy-bottomed pan, add heavy cream, American cheese, Parmesan cheese, and Romano cheese over medium heat and cook for about 2-3 minutes or until cheeses are melted, stirring frequently. Place cooked pasta in 9x13-inch baking dish and top with cream mixture. Sprinkle with Colby Jack cheese and broil 3-5 minutes. Per Serving: Calories: 613; Total Fat: 34.9g; Saturated Fat: 21g Protein: 24.9g; Carbs: 49.3g; Fiber: 1.8g; Sugar: 6.8g

“Panda Express” Chow Mein Serves: 4 / Preparation time: 15 minutes / Cooking time: 12 minutes For Sauce ½ cup soy sauce 2 tablespoons oyster sauce 2 tablespoons cooking wine minced 2 teaspoons fresh ginger, minced ¼ teaspoon sesame oil For Chow Mein 14 ounces lo mein noodles

¼ cup sugar 1 tablespoon hoisin sauce 2 tablespoons scallions, 1 garlic clove, chopped

2 tablespoons vegetable oil

3 celery stalks, cut into ¼-inch slices diagonally 1 large white onion, sliced 2 cups Napa cabbage, sliced For sauce: in a small bowl, add all ingredients and beat until well combined. Set aside. In a large pan of lightly salted boiling water, cook the noodles for about 3 minutes or according to package’s directions. Drain the noodles well and transfer into a large bowl. In a wok, heat 2 tablespoons of oil over medium-high heat and cook the celery and onion for about 3-4 minutes, stirring occasionally. Stir in cabbage and cook for about 1-2 minutes. Stir in the noodles, and ½ cup of sauce and cook for about 2 minutes, tossing occasionally. Serve immediately. Per Serving: Calories: 306; Total Fat: 9.5g; Saturated Fat: 1.9g Protein: 7.9g; Carbs: 47.8g; Fiber: 3.1g; Sugar: 16.9g

Dessert Recipes

“Baskin Robbins” Chocolate Ice Cream Serves: 8 / Preparation time: 20 minutes / Cooking time: 10 minutes ¾ cup sugar, divided 4 egg yolks 2 cups bittersweet chocolate baking chips, melted and cooled 2½ teaspoons instant coffee granules 1½ cups heavy whipping cream ¾ cup semisweet chocolate chips, melted toasted

1½ cups milk 1 teaspoon vanilla extract ¾ cup slivered almonds,

1/3 cup milk chocolate toffee bits In a small bowl, add egg yolks and ¼ cup of sugar and beat until well combined. Stir in bittersweet chocolate chips and coffee granules. Set aside. In a large saucepan, add milk over medium-low heat and cook until heated. Add remaining sugar and stir until dissolved. In the bowl of egg yolk mixture, add small amount of hot milk mixture and beat well. Immediately, return the mixture into the pan, beating continuously. Adjust the heat to low and cook for about 2-3 minutes or mixture becomes thick enough to coat a metal spoon, stirring continuously. Immediately, remove the pan from heat and transfer the mixture into a large bowl. Place the bowl in a pan of ice water for about 2 minutes, stirring gently and occasionally. Remove the bowl from ice bath and stir in cream and vanilla extract. Arrange a plastic wrap on top of custard and press on the surface.

Refrigerate overnight. Place melted semisweet chocolate onto a wax paper-lined baking sheet and with a spoon, spread into 1/8-inch thickness. Refrigerate for about 20 minutes. Remove from refrigerator and chop the chocolate roughly. Place the custard into an ice cream in 2 beaches and process according to manufacturer’s directions. Transfer ice cream into freezer containers and stir in chopped chocolate, almonds and toffee bits. Freeze for about 2-4 hours or until set before serving. Per Serving: Calories: 634; Total Fat: 37.8g; Saturated Fat: 21g Protein: 8.4g; Carbs: 68.4g; Fiber: 3.7g; Sugar: 59.5g

“Culver’s” Frozen Custard Serves: 8 / Preparation time: 15 minutes / Cooking time: 5 minutes 1½ cups sugar ½ teaspoon salt 4 large eggs, lightly beaten 3 tablespoons vanilla extract

¼ cup all-purpose flour 4 cups whole milk 4 cups heavy whipping cream

In a large heavy saucepan, add sugar, flour and salt and mix well. Slowly, add milk, beating continuously until smooth. Place saucepan over medium heat and cook until thickened and bubbly, stirring continuously. Adjust the heat to low and cook for about 2 minutes, stirring continuously. Remove the saucepan from heat and set aside. In a small bowl, add a small amount of hot milk mixture and eggs and mix well. Immediately, return the mixture into the pan and bring to a gentle simmer, beating continuously. Cook for about 2 minutes, stirring continuously. Immediately, remove the pan from heat and transfer the mixture into a large bowl. Place the bowl in a pan of ice water for about 2 minutes, stirring gently and occasionally. Remove the bowl from ice bath. Arrange a plastic wrap on top of custard and press on the surface. Refrigerate overnight. Place the custard into an ice cream in 2 beaches and process according to manufacturer’s directions. Transfer ice cream into freezer containers and freeze for about 2-4

hours or until set before serving. Per Serving: Calories: 485; Total Fat: 28.7g; Saturated Fat: 16.9g Protein: 8.7g; Carbs: 48.5g; Fiber: 0.1g; Sugar: 44.8g

“Wisconsin Baker Association” State Cream Puffs Serves: 10 / Preparation time: 20 minutes / Cooking time: 40 minutes 1 cup water ¼ teaspoon salt

½ cup butter 1 cup all-purpose flour

4 large eggs 1 large egg yolk, beaten lightly 2 tablespoons 2% milk 2 cups heavy whipping cream ¼ cup confectioners' sugar plus more for dusting ½ teaspoon vanilla extract Preheat the oven to 400 degrees F. Grease 2-3 baking sheets. In a large saucepan, add water, butter and salt over medium heat and bring to a boil. Add flour and stir vigorously until a smooth ball forms. Remove the saucepan from heat and set aside for about 5 minutes. Add eggs, 1 at a time, beating well after each addition until smooth and shiny. In a small bowl, mix together egg yolk and milk. Place about ¼ cup of mixture onto prepared baking sheets about 3-inch apart. Brush the top of each puff with milk mixture. Bake for about 30-35 minutes or until golden brown. Remove the baking sheets from oven and place onto the wire racks. Immediately cut a slit on the top of each puff and let them cool. In a large bowl, add cream and beat until it begins to thicken. Add sugar and vanilla extract and beat until almost stiff. Split each puff and discard soft dough from inside.

Just before serving, fill the puffs with cream mixture. Dust with confectioners' sugar and serve. Per Serving: Calories: 257; Total Fat: 20.7g; Saturated Fat: 12.2g Protein: 4.8g; Carbs: 13.6g; Fiber: 0.3g; Sugar: 3.3g

“Starbucks” Cranberry Bliss Bars Serves: 12 / Preparation time: 20 minutes / Cooking time: 21 minutes For Bars 2¼ cups all-purpose flour

1½ teaspoons baking powder

1/8 teaspoon ground cinnamon ¾ cup melted hot butter 2 large eggs, room temperature

¼ teaspoon salt 1½ cups light brown sugar ¾ teaspoon vanilla extract

½ cup dried cranberries 6 ounces white baking chocolate, chopped roughly For Frosting 1 (8-ounce) package cream cheese, softened 1 tablespoon orange zest, grated 6 ounces white baking chocolate, melted chopped

1 cup confectioners' sugar ½ cup dried cranberries,

Preheat the oven to 350 degrees F. Grease a 13x9-inch baking dish. For bars: in a bowl, add flour, baking powder, cinnamon and salt and mix well. In a separate bowl, add hot melted butter and brown sugar and mix well. Set aside to cool slightly. After cooking, add eggs, 1 at a time, beating well after each addition. And vanilla extract and mix well. Add flour mixture and mix until just combined. Fold in cranberries and chocolate. Place the mixture into the prepared baking dish and with the back of a spoon, smooth the top surface.

Bake for about 18-21 minutes. Remove the baking dish from oven and place onto a wire rack to cool completely. For frosting, in a bowl, add cream cheese, confectioners' sugar and orange zest and beat until smooth. Add half of white chocolate and beat until well combined. Spread the frosting over cooled bars and sprinkle with cranberries. Drizzle with remaining melted chocolate. Cut into triangles and serve. Per Serving: Calories: 532; Total Fat: 28.3g; Saturated Fat: 17.2g Protein: 6.7g; Carbs: 64.3g; Fiber: 1.1g; Sugar: 44.6g

“Cracker Barrel” Baked Apple Dumplings Serves: 8 / Preparation time: 15 minutes / Cooking time: 40 minutes 2 medium Granny Smith apples, peeled and cored 2 (8-ounce) tubes refrigerated crescent rolls 1 cup sugar 1/3 cup butter, softened ¾ cup Mountain Dew soda topping

½ teaspoon ground cinnamon Vanilla ice cream, for

Preheat the oven to 350 degrees F. Grease a 13x9-inch baking dish. Cut each apple into 8 wedges. Unroll both crescent dough tubes and separate each into 8 triangles. Wrap a dough triangle around each apple wedge. Arrange the dumplings into the prepared baking dish in a single layer. In a bowl, add sugar, butter and cinnamon and mix until well combined. Sprinkle the sugar mixture over dumplings evenly. Carefully, pour soda around the rolls. Bake for about 35-40 minutes or until golden brown. Serve warm with the topping of ice cream. Per Serving: Calories: 371; Total Fat: 11.2g; Saturated Fat: 5.7g Protein: 4.3g; Carbs: 65.6g; Fiber: 2.5g; Sugar: 33.8g

“Panera Bread” Cherry Crisp Serves: 6 / Preparation time: 15 minutes / Cooking time: 50 minutes 6 cups cherries, pitted and chopped roughly ½ cup sugar 2 tablespoons unbleached allpurpose flour ½ teaspoon ground cinnamon 1 tablespoon fresh lemon juice ½ cup cold unsalted butter, cut into pieces

Pinch of salt 2 cups cookie crumbs ½ cup old-fashioned rolled oats

Preheat oven to 400 degrees F. Grease a baking dish. In a glass bowl, add cherries, sugar, flour, cinnamon, salt and lemon juice and toss to coat well. In a food processor, add the cookie crumbs and butter and pulse until a crumbly mixture forms. Add the oats and pulse until just combined. In the bottom of prepared baking dish, place the cherries and top with oat mixture. With a piece of foil, cover the baking dish loosely and bake for about 20 minutes. Uncover and bake for 20-30 minutes. Serve warm. For a different texture, try substituting Corn Flakes (or your favorite crunchy cereal) instead of the cookie crumbs. Per Serving: Calories: 583; Total Fat: 19g; Saturated Fat: 10.3g Protein: 6.3g; Carbs: 102.8g; Fiber: 7.1g; Sugar: 78g

“BJ’s Restaurant” Pizzookie Serves: 6 / Preparation time: 10 minutes / Cooking time: 25 minutes ½ cup butter ½ cup sugar

½ cup brown sugar 1 teaspoon vanilla extract

1 egg ½ teaspoon baking soda ½ cup chocolate chips

1½ cups flour ¼ teaspoon salt

Preheat the oven to 350 degrees F. In a small oven-proof skillet, place butter over low heat and cook until melted. Add brown sugar, sugar, beaten egg and vanilla extract and mix until well combined. Add flour, baking soda and salt and mix until well combined. Stir in chocolate chips and transfer the skillet into the oven. Bake for about 15-20 minutes or until golden brown. Remove the skillet from oven and set aside to cool for about 10 minutes. Cut into slices and serve. Per Serving: Calories: 445; Total Fat: 20.5g; Saturated Fat: 12.9g Protein: 5.4g; Carbs: 60.9g; Fiber: 1.3g; Sugar: 35.8g

“McDonald” Fried Apple Pie Serves: 12 / Preparation time: 25 minutes / Cooking time: 14 minutes For Crust 1 (8-ounce) package cream cheese, softened 1 cup unsalted butter, softened 2 cups all-purpose flour For Filling ¼ cup sugar

¼ teaspoon salt ¼ teaspoon ground cinnamon

1/8 teaspoon ground allspice 2 cups tart apples, peeled, cored and chopped finely 2 tablespoons cold unsalted butter For Egg wash 1 large egg yolk For Topping 2 tablespoons coarse sugar

2 tablespoons water 2 tablespoons cinnamon-sugar

For crust: in a bowl, mix together flour and salt. In a separate large bowl, add cream cheese and butter and beat until smooth. Slowly, add flour mixture and beat until well combined. Divide the dough into 2 balls and then, press each into a disk. With a plastic wrap, cover each dough disk and refrigerate for 1 hour. Preheat the oven to 425 degrees F. Meanwhile, for filling: in a bowl, mix together sugar, cinnamon and allspice. Set aside. Divide each dough disk into 12 balls. Place each dough ball onto a lightly floured surface and then, roll each into a 4-inch circle. Arrange the dough circles onto a smooth surface.

Place about 1 tablespoon of chopped apples on one side of each dough circle and sprinkle with ½ teaspoon of sugar mixture. Place about ¼ teaspoon of butter on top of each in the form of dot. In a small bowl, beat together egg yolk and water. Brush the edges of each pastry with egg wash and then fold it over the filling. With a fork, seal edges firmly. Arrange the pastries lace onto 2 ungreased baking sheets about 2-inch apart. Brush the top of each pastry with remaining egg wash. With a knife, cut a slit in the top of each pastry and sprinkle with coarse sugar and cinnamon-sugar. Bake for about 11-14 minutes or until golden brown. Remove the baking sheets from oven and place onto wire racks to cool before serving. Per Serving: Calories: 334; Total Fat: 24.5g; Saturated Fat: 15.3g Protein: 4.1g; Carbs: 25.8g; Fiber: 1.5g; Sugar: 8.2g

“Big Boy Restaurant” Strawberry Pie Serves: 8 / Preparation time: 15 minutes / Cooking time: 15 minutes 1 cup all-purpose flour 3 tablespoons confectioners’ sugar

4 ounces butter, softened 1 teaspoon vanilla extract

1 cup water 2 tablespoons cornstarch ¼ teaspoon red food coloring hulled

¾ cup granulated sugar ¼ teaspoon salt 4 cups fresh strawberries,

1 cup whipped cream Preheat the oven to 350 degrees F. For crust: in a bowl, mix together the flour, butter, confectioners’ sugar and vanilla extract. In a 9-inch pie pan, place the flour mixture and with your hands, press into the bottom and up the sides. With a fork, prick the crust. Bake for about 10-15 minutes or until lightly browned. Remove the crust from the oven and set aside to cool completely. Meanwhile, for glaze: in a small saucepan, add water, granulated sugar, cornstarch, salt and food coloring and beat until well combined. Place the pan over medium heat and cook for about 5 minutes, stirring continuously. Remove the saucepan from heat and set aside to cool. Place the strawberries over the cooled crust and top with the glaze evenly. Refrigerate until the glaze is set completely. Serve with the topping of whipped cream. Per Serving: Calories: 316; Total Fat: 16.5g; Saturated Fat: 10.2g

Protein: 2.6g; Carbs: 41.4g; Fiber: 1.9g; Sugar: 22.4g

“Cheesecake Factory” Oreo Cheesecake Serves: 16 / Preparation time: 20 minutes / Cooking time: 1¼ hours For Crust 1½ cups Oreo cookie crumb

2 tablespoons butter, melted

For Filling 3 (8-ounce) packages cream cheese, softened 1 cup sugar 5 large eggs, at room temperature ¼ cup all-purpose flour ¼ teaspoon salt 2 teaspoons vanilla extract 1 (8-ounce) container sour cream, at room temperature 15 Oreo cookies, chopped roughly divided Preheat the oven to 325 degrees F. Arrange a rack in the middle of oven. Grease a springform pan. For crust: in a bowl, mix together Oreo crumbs and butter. In a 9-inch springform pan, place the crust mixture and with your hands, press to cover the bottom and 1½-inch up the sides. For filling: in a bowl, add cream cheese and with an electric mixer, beat on low speed until light and fluffy. Slowly, add sugar, beating continuously until well combined. Add eggs, one at a time and beat well after each addition. Add flour, salt and vanilla extract and beat until smooth. Add the sour cream and beat until well combined. Now, with a spoon, gently fold in 6 Oreo cookies. In the bottom of a prepared springform pan, place the cream cheese mixture and with a spoon, smooth the top surface. Place remaining Oreo Cookies on top evenly.

Bake for about 1-1¼ hours or until cheesecake jiggles slightly in the middle when the pan is gently shaken. Turn the oven off and prop the oven door open. Let the cheesecake stay in the oven for about 1 hour. Remove the springform pan from oven and place onto a wire rack to cool. Now, refrigerate for about 24 hours before serving. Per Serving: Calories: 371; Total Fat: 25g; Saturated Fat: 13.4g Protein: 7g; Carbs: 31.6g; Fiber: 0.7g; Sugar: 21.7g

“Cracker Barrel” Coca Cola Cake Serves: 12 / Preparation time: 15 minutes / Cooking time: 45 minutes For Cake 1 cup coca cola

4 ounces butter

1 (1-ounce) square semi-sweet baking chocolate ¾ cup miniature marshmallows 2 cups sugar ½ cup vegetable oil ½ cup shortening 2 teaspoons vanilla extract 2 eggs ¾ cup cocoa powder

¾ cup buttermilk 2 1/3 cups all-purpose flour 1½ teaspoons baking powder

1 teaspoon baking soda For Frosting

½ teaspoon salt

1 pound confectioners' sugar 3 tablespoons cocoa powder 1 teaspoon vanilla extract

4 ounces butter 6 tablespoons heavy cream

Preheat the oven to 350 degrees F. Arrange a rack in the top portion of oven. Grease and flour a 13x9x2-inch baking pan. For cake: in a saucepan, add coca cola, butter and chocolate and bring to a boil, stirring frequently. Remove the saucepan from heat and stir in marshmallows until well combined. Set aside to cool. In a mixing bowl, add the sugar, oil, shortening and vanilla extract and beat until fluffy. Add buttermilk and eggs and beat until smooth. In another bowl, add flour, cocoa powder, baking powder, baking soda and salt and mix well. In the bowl of sugar mixture, add half of the flour mixture and mix well.

Add cooled coca cola mixture and beat until well combined. Add remaining flour mixture and beat until smooth.Place the mixture into the prepared baking pan. Bake for about 35-40 minutes or until a toothpick inserted in the center comes out clean. Remove the cake pan from oven and place onto a wire rack to cool for about 10 minutes. Meanwhile, for frosting: In a bowl, add confectioners' sugar, margarine and cocoa powder and beat until creamy. Slowly, add the cream and mix well. Add the vanilla extract and mix well. Carefully invert the cake onto the wire rack to cool slightly. Spread frosting over warm cake. With a sharp knife, cut cake into desired-sized slices and serve. Per Serving: Calories: 739; Total Fat: 38.5g; Saturated Fat: 17.2g Protein: 5.7g; Carbs: 99.7g; Fiber: 2.8g; Sugar: 74.3g

“Olive Garden” Tiramisu Serves: 12 / Preparation time: 15 minutes ½ cup strong brewed coffee 16 ounces cream cheese, softened 2 cups sour cream ½ teaspoon vanilla extract ladyfingers, split 1 tablespoon baking cocoa

2 tablespoons coffee liqueur 2/3 cup sugar ¼ cup 2% milk 2 (3-ounce) packages

In a small bowl, mix together the coffee and liqueur. Set aside. In a large bowl, add cream cheese and sugar and beat until smooth. Add sour cream, milk and vanilla extract and beat until well combined. In the bottom of an ungreased 11x7-inch baking dish, arrange 1 package of ladyfingers and brush with half of coffee mixture. Place half of cream cheese mixture on top evenly. Repeat the layers once. Cover the baking dish and refrigerate for about 8 hours or overnight. Remove from refrigerator and sprinkle with cocoa. Serve immediately. Per Serving: Calories: 321; Total Fat: 22.7g; Saturated Fat: 13.9g Protein: 5.8g; Carbs: 24.1g; Fiber: 0.3g; Sugar: 12.9g

THE “DIRTY DOZEN” AND “CLEAN 15” Every year, the Environmental Working Group releases a list of the produce with the most pesticide residue (Dirty Dozen) and a list of the ones with the least chance of having residue (Clean 15). It’s based on analysis from the U.S. Department of Agriculture Pesticide Data Program report. The Environmental Working Group found that 70% of the 48 types of produce tested had residues of at least one type of pesticide. In total there were 178 different pesticides and pesticide breakdown products. This residue can stay on veggies and fruit even after they are washed and peeled. All pesticides are toxic to humans and consuming them can cause damage to the nervous system, reproductive system, cancer, a weakened immune system, and more. Women who are pregnant can expose their unborn children to toxins through their diet, and continued exposure to pesticides can affect their development. This info can help you choose the best fruits and veggies, as well as which ones you should always try to buy organic. The Dirty Dozen

The Clean 15

Strawberries

Sweet corn

Spinach

Avocados

Nectarines

Pineapples

Apples

Cabbage

Peaches

Onions

Celery

Frozen sweet peas

Grapes

Papayas

Pears

Asparagus

Cherries

Mangoes

Tomatoes

Eggplant

Sweet bell peppers

Honeydew

Potatoes

Kiwi Cantaloupe Cauliflower Grapefruit

MEASUREMENT CONVERSION TABLES VOLUME EQUIVALENTS (DRY) US Standard

Metric (Approx.)

WEIGHT EQUIVALENTS US Standard

Metric (Approx.)

¼ teaspoon

1 ml

½ ounce

15 g

½ teaspoon

2 ml

1 ounce

30 g

1 teaspoon

5 ml

2 ounces

60 g

1 tablespoon

15 ml

4 ounces

115 g

¼ cup

59 ml

8 ounces

225 g

½ cup

118 ml

12 ounces

340 g

1 cup

235 ml

16 oz or 1 lb

455 g

VOLUME EQUIVALENTS (LIQUID)

OVEN TEMPERATURES

US Standard

US Standard (ounces)

Metric (Approx.)

Fahrenheit (F)

Celsius (C) (Approx)

2 tablespoons

1 fl oz

30 ml

250°F

120°C

¼ cup

2 fl oz

60 ml

300°F

150°C

½ cup

4 fl oz

120 ml

325°F

165°C

1 cup

8 fl oz

240 ml

350°F

180°C

1 ½ cups

12 fl oz

355 ml

375°F

190°C

2 cups or 1 pint

16 fl oz

475 ml

400°F

200°C

4 cups or 1 quart

32 fl oz

1L

425°F

220°C

1 gallon

128 fl oz

4L

450°F

230°C

COPYCAT RECIPES

Legal Notice Copyright (c) 2020 Sasha Sim. All rights are reserved. No portion of this book may be reproduced or duplicated using any form whether mechanical, electronic, or otherwise. No portion of this book may be transmitted, stored in a retrieval database, or otherwise made available in any manner whether public or private unless specific permission is granted by the publisher. Vector illustration credit: vecteezy.com This book does not offer advice, but merely provides information. The author offers no advice whether medical, financial, legal, or otherwise, nor does the author encourage any person to pursue any specific course of action discussed in this book. This book is not a substitute for professional advice. The reader accepts complete and sole responsibility for the manner in which this book and its contents are used. The publisher and the author will not be held liable for any damages caused.

Copycat Recipes Top 100 Copycat Recipes from your Favorite Restaurants you can Duplicate at Home

Sasha Sim