Meet Becky Wilborn

Ingredients

• 1 (or more) head(s) of organic cauliflower 
• food processor or hand-held grater
• sandwich size freezer bags

Instructions

1. Grab cauliflower and make sure there are no brown or black spots on it. If so, remove with a paring knife.
2. Rip the leaves off of the bottom.
3. Discard the core and break up the florets into somewhat evenly sized pieces.
4. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized.
5. Remove rice to a large bowl and continue processing florets in batches until all florets are “riced”. Alternately, you could use a hand grater but I imagine it would take quite a bit of time. Grab a measuring cup (I like to freeze 2 cup portions) and some sandwich sized bags (preferably freezer bags even though I took a picture of the non-freezer ones.)
6. Once you fill your baggies, press the cauliflower flat to be sure to remove the excess air and make storing in the freezer easier.

COOKING TIPS:

If preparing the cauliflower rice from frozen, I suggest removing from the freezer and leaving on the counter to soften and defrost a bit while you cook whatever you are planning on serving it with.

OVEN COOKING METHOD (my favorite!)

1. Preheat oven to 425F. Spread cauliflower rice out on one or more baking sheets (depending on how much you have) into a single layer. Don’t make yourself crazy about the single layer thing, you just don’t want to crowd the pan or it will steam and remain moist.
2. Bake for 15 minutes, flipping the “rice” at least 1x. Remove, serve and Enjoy!

FRYING PAN METHOD:

1. Heat a small amount of olive oil or coconut oil in a non-stick pan over medium high heat and add cauliflower rice.
2. I like to “dry fry” it to remove as much of the moisture as possible. Make sure to season with salt, pepper and another complimentary spice if possible. Enjoy!

Prep:   10 min, cook, 5 min

Serves: 6

Counts as: 1-2 Veg (depending on size on cauliflower)

3-4 servings / Counts as Vegetable only!

Ingredients

• 1/4 cup(s) water 
• 1/4 cup(s) finely grated fresh ginger
• 2 tablespoon(s) finely grated fresh ginger
• 1/4 cup(s) unseasoned rice vinegar
• 1 teaspoon(s) Asian sesame oil
• Pam cooking spray *FOR GRILLING- it handles higher temperatures
• Salt
• 8 (2 1/2 pounds) Asian eggplants, sliced lengthwise, then cut on the diagonal into 2-inch pieces and scored
• Purple basil, for garnish (optional)

Directions

1. In a heatproof glass bowl, heat water at high power 10 seconds. Add grated ginger, vinegar, sesame oil and season with salt.
2.  Set a large steamer basket in a large saucepan, add 1/2 inch water, and bring to a boil over moderately high heat.
3. Steam eggplant in batches, cut side down, until just tender, about 4 minutes.
4. Heat a grill pan.
5. Coat eggplant all over with cooking spray.
6. Grill over high heat until grill marks appear, about 30 seconds per side, then transfer to a serving platter.
7. Spoon ginger sauce over eggplant.
8. Garnish with purple basil (if using) and serve at once.

Serves: 3 / Counts As: 1 starch, 1 protein, 1 addtl.

Ingredients

• 1 cup quinoa, cooked, rinsed 
• 1 1/2 cups water
• 1 cup tomato, sliced
• 1 cup cucumber, sliced
• 1/4 cup yellow onion, sliced
• 5 kalamata olives- chopped
• 3/4 cup no fat feta, crumbled
• 1 (15 ounce) can artichoke hearts in water, drained and rinsed
• 3 tablespoons lemon juice (~1 lemon) or red wine vinegar
• 3 tablespoons chicken broth (low sodium)
• 1 clove garlic, grated
• salt and pepper to taste

Directions

1. Bring the quinoa and water to a boil, reduce the temperature to medium-low and simmer, covered, until the liquid has been absorbed, about 15 minutes, and let sit covered for 5 minutes before letting it cool.
2. Sautee 3 cups of raw spinach with the olive oil, garlic and onions on medium heat for 5 minutes
3. Mix the quinoa, spinach, tomatoes, cucumber, olives, feta and chickpeas and toss in the mixture of the lemon juice, garlic, salt and pepper.

Prep: 5 min, cook, 60 min / Serves: 4 / Counts as: 1- 2 veggie, 1 fat
Ingredients

• 1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices
• 4 teaspoons olive oil
• 2 to 3 large garlic cloves, smashed
• kosher salt
• freshly ground black pepper
• spray olive oil OR non-stick cooking spray

Directions

1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray.
2. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.
3. Rub both sides of cabbage with smashed garlic.
4. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
5.  Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
6. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy.

Prep: 5 min, cook, 60 min / Serves: 4 / Counts as: 1- 2 veggie, 1 fat
Ingredients

• 1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices
• 4 teaspoons olive oil
• 2 to 3 large garlic cloves, smashed
• kosher salt
• freshly ground black pepper
• spray olive oil OR non-stick cooking spray

Directions

1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray.
2. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.
3. Rub both sides of cabbage with smashed garlic.
4. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
5.  Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
6. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy.

Mexican Chocolate Pudding

Stir ½ teaspoon cinnamon, ½ teaspoon vanilla extract, and 1/8 teaspoon ground red pepper and 4 oz cold water into 1 DietFast pudding packet. Top with 1 tablespoon thawed fat-free whipped topping.

Counts as: 1 DF shake + 1 add’l or 1 Dairy + 1 add’l.

Chocolate Espresso Pudding

Mix ¼ Container of Greek Yogurt – plain, 1 DietFast pudding, and a sprinkling of espresso powder. You can add almond or coconut extract if desired

Counts as: 1 DF shake + 1 add’l or 1 dairy + 1 add’l.

Ingredients

• 12 large sea scallops   
• 1 tablespoon olive oil
• 1 tablespoon finely chopped fresh rosemary
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 8 (12-inch) fresh rosemary sprigs
• Hot cooked basmati rice or quinoa
• Lemon slices (for garnishes)

Directions

• Combine scallops and next 4 ingredients in a medium bowl; cover and chill 30 minutes.
• Pick leaves off 6 inches of one end of each rosemary sprig, leaving the other end intact. Soak rosemary sprigs in water in a shallow dish 20 minutes.
• Place 2 rosemary skewers side by side, leaving a small space between. Thread 3 scallops onto bare part of rosemary skewers. Repeat with remaining rosemary and scallops. Grill over medium-high heat 2 to 3 minutes on each side. Serve on a bed of basmati rice with lemon slices, if desired.

Nutritionals: 2 oz. scallops=1 oz. protein, Measure rice/quinoa portion for your particular program, 1 svg. oil

• 1/4 cup of cottage cheese (low or nonfat)     
• 3/4 cup fresh or frozen blueberries
• 1/2 cup of milk (low or nonfat)
• 1/2 packet artificial sweetener of choice

Directions

Blend ½ cup of blueberries, cottage cheese, milk and artificial sweetener until smooth. Gently mix in remaining blueberries. Serve in a pudding dish or cup.

Makes 1 serving = 1 fruit, 1 dairy.

• 3/4 Cup greek yogurt (non-fat, plain) 
• 2 Persian cucumbers (mini cucumbers)
• 1 Tbs dried dill or 1/4 cup fresh dill
• 1 Clove garlic
• Salt and pepper to taste
• 1 handful of raisins for touch of sweetness (optional)

Directions

Cut each cucumber once lengthwise and then into 1/4 inch slices. Combine cucumbers with yogurt. Add dill, crushed garlic, salt, pepper, and raisins if using. Mix well with a spoon and serve garnished with cucumber slices and dill.

Counts As: 1 dairy, 2 veggie

• 4 Zucchini
• 8 Cherry tomatoes 
• 1 pound shrimp
• 1 Clove garlic
• 2 tbsp fresh basil
• 2 tsp olive oil
• Lemon fresh squeezed to taste

Directions

1. Put zucchini through Veggetti
2. Cook shrimp in non-stick pan with 2 tbs pacific low sodium broth
3. In a large bown combine tomatoes, garlic, basil and oil
4. Toss with zucchini pasta and shrimp
5. Garnish with basil and lemon

Serves: 2 / Counts as: 1 fat, 4 proteins, 2+ veggies

Sauce

• 1 tsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic (minced)
• 2 cans whole tomatoes, drained (chopped)
• 3 tbs tomato paste
• 1 teaspoon dried oregano
• 1 bay leaf
• Salt and pepper to taste
• ½ cup fresh basil

In a large pot, heat the oil over medium heat.  Add the onion and cook stirring occasionally until soft, about 5 minutes.  Add the garlic and cook for 2 minutes longer.  Add the remaining ingredients and cook uncovered, stirring occasionally until thickened.  About 30 minutes. Season with salt, pepper and basil to taste

Meatballs

• 1 lb lean ground turkey (breast)
• 1 yellow onion (finely chopped)
• ½ cup parsley (finely chopped)
• 2 garlic cloves
• 1 teaspoon oregano
• 1 egg
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 teaspoon olive oil (for browning meatballs)
• 1 cup chopped mushrooms (optional)

Beat egg in large bowl.  Add all remaining ingredients.  Mush together well; using your hands.  Form into ½ inch balls.  Heat 1 teaspoon olive oil in skillet.  Put half the balls into the skillet and cook until browned evenly on outside.  Remove and add remaining balls.

Use Vegetti to cut 3-4 zucchini into pasta.  Boil in water for 3-4 minutes or steam over water and then drain.

Counts as: 4 proteins, 1 fat, 3 veggie / Serves: 4

Ingredients

Serves: 4 / Total Time: 40 min / Oven Temp: 400

Ingredients

1 pound(s) Brussels sprouts, trimmed and halved
2 tsps. extra-virgin olive oil
1-2 tbs. Low sodium chicken stock
Salt
Freshly ground pepper
1lemon, juice and zest
2+ tsps. Rosemary (optional)
2 teaspoon(s) chopped parsley (optional)
2 teaspoon(s) capers (optional)

Directions

Heat oven to 400 degrees F. In a medium bowl, combine Brussels sprouts, oil, chicken broth, salt and pepper to taste. Transfer Brussels sprouts to a parchment-lined (or not) baking pan and roast until fork-tender and browned, about 25 to 30 minutes.
Transfer Brussels sprouts to a serving dish and drizzle with lemon juice, then sprinkle with lemon zest, parsley, capers, and additional salt and pepper, if desired. Serve hot.

• 1/8 cup(s) finely chopped parsley 
• 1 tablespoon(s) minced garlic
• 1 tablespoon(s) finely chopped basil
• 1/2 tablespoon(s) minced fresh ginger
• 1 tablespoon(s) fresh lemon juice
• low-sodium chicken broth
• 1 teaspoon(s) kosher salt
• 1/2 teaspoon(s) crushed red pepper
• 1 1/4 pound(s) large shrimp, shelled and deveined
• 1/2 tablespoon(s) minced fresh ginger
• 1/2 large garlic clove, minced
• 1 1/2 stalk(s) fresh lemongrass, tender inner bulb only minced
• 3/4 pound(s) tomatoes, peeled, seeded, and coarsely chopped
• 1/2 tablespoon(s) fresh lime juice
• 1 tablespoon(s) chopped cilantro

Directions

Marinate the shrimp: In a large bowl, mix the parsley, garlic, basil, ginger, lemon juice, salt, and crushed red pepper. Add the shrimp and toss to coat. Cover and refrigerate for at least 2 hours and up to 4 hours. *If you are pressed for time, you can just toss in the marinade to coat and go straight to grilling
Meanwhile, make the sauce: Spray a medium saucepan with Pam cooking spray. Add low-sodium chicken broth (depending on desired consistency), ginger, garlic, and lemongrass and cook over moderate heat until fragrant, about 2 minutes. Add the tomatoes and cook over moderate heat, stirring occasionally, until slightly thickened, about 10 minutes. Let cool to room temperature, then stir in the lime juice and cilantro. Season with salt. Transfer the sauce to ramekins.
Light a grill. Loosely thread the shrimp onto 10 skewers. Grill over moderately high heat, turning once, until lightly charred and cooked through, about 5 minutes. Transfer the shrimp to plates and serve with the tomato sauce.

Makes 4 servings / Per serving: 200 calories, 8 g total fat (1 g saturated fat), 12 g carbohydrate, 21 g protein, 3 g dietary fiber, 370 mg sodium.

Equivalents: 3 oz. protein, 1 fat, 2 vegetables

Ingredients

• 1 tsp. each fennel seeds and cumin seeds
• 1/2 tsp. dried turmeric 
• 1/4 tsp. coriander (can also substitute 2 tsp curry powder for fennel, cumin, turmeric and coriander)
• 1/2 tsp. dried oregano
• 1 Tbsp. cornstarch
• 1/2 tsp. salt
• 3/4 – 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 1/2 Tbsp. canola oil, divided
• 1 small red pepper, cut into 1-inch cubes
• 1 small yellow bell pepper, cut into 1-inch cubes
• 2 large carrots, sliced into 1/2-inch pieces
• 1 medium red onion, coarsely chopped
• 5 cloves garlic, thinly sliced
• 1/4 tsp. cayenne or red pepper, or to taste
• Salt, to taste
• 1 1/2 – 2 tsp. lime juice, or to taste

Directions
Grind fennel and cumin seeds in pestle or spice grinder to a coarse texture. Place in bowl and add turmeric, coriander, oregano, cornstarch and salt and stir to combine. Add chicken and stir until coated.
Preheat wok or iron skillet over high heat. Add 1/2 tablespoon oil. When oil shimmers, add bell peppers, carrots, onion, garlic and cayenne pepper and pinch of salt, to taste. Cook, stirring, until vegetables begin to brown. Transfer and set aside.
Reduce heat to medium-high and add remaining tablespoon of oil to pan. Add coated chicken and cook, stirring, until no longer pink in middle, about 5 to 7 minutes. Stir in vegetables, lime juice and mint and cook until heated through, less than 1 minute.

Ingredients

• 12 oz sweet potatoes (raw)
• 8 dried figs (roughly diced)
• 1 container ( 4 ounce) fat free feta cheese
• 1/2 tsp sea salt
• 1/2 tbs olive oil
• 2 tbs water
• 2 cup spinach (optional)

Directions

1. Chop pointed ends of sweet potato and put through Veggetti
2. Place a large saute pan over medium heat with olive oil
3. Add sweet potato noodles and season with sea salt
4. Cook for about 5-7 minutes or until sweet potato noodles soften.  Stir often to prevent burning
5. Transfer to plate.
6. Add sliced figs, feta cheese and water to pan. Mix together to melt cheese slightly and turn figs slightly brown. Add spinach here
7. Add back sweet potato noodles.
8. Remove from heat and garnish with remaining feta cheese.

Serves: 2