main dishes

Southwest Meatballs



1 packet Ideal Protein Southwest Cheese Curls, crushed 

2 eggs 

1.5 lbs lean ground turkey, buffalo, or beef 

2 tsp onion powder 

1 tsp garlic powder 

1 tsp Ideal Salt 

1 tsp black pepper 

1 tsp dried oregano 

1 tsp dried basil 



Preheat oven to 375. Mix all ingredients in a bowl. Shape into golf ball-sized meatballs. 

Spray baking sheet with non-stick spray and place meatballs equal width apart. Bake about 18-20 minutes or until cooked through. 


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Tuna or Chicken Wrap



Mix canned tuna or chicken with Walden Farms Honey Dijon dressing and/or Amazing Mayo, finely chopped celery, green, red or yellow peppers, finely chopped dill pickles, onions, (any or all of these veggies, do what you like) add Mrs. Dash spices Garlic & Herb or Onion & Herb or what spices you like (be creative). Place mixture in large Romaine lettuce leaf or two and eat like a wrap. 


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Teriyaki Chicken



4 Chicken breasts 

1/4 c chives 

1 med garlic clove, minced or 1 tbsp 

Garlic, minced and to taste 

2 tbsp Splenda 

1/2 tsp. dried ginger 

1/2 c low sodium soy sauce 



Preheat over to 350F. Place chicken in 8x8 pan. Combine ingredients with 1/4 c water, pour over chicken and marinate 1 hour. Put chicken in oven for 10-15 minutes and cook for 20 minutes basting frequently. 


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BBQ Chicken



6 boneless skinless chicken breasts

3 tbsp. dijon or creole mustard

2 packets of Splenda or Stevia

1/4 tsp. poultry seasoning

1 tsp. olive or grape seed oil

1/4 tsp. natural sea salt

1/2 tsp. Louisiana Brand hot sauce

Zipper seal large 1 gal. bag 



Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your chicken and massage the spice mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it good and hot so that chicken will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). (It works in the oven too). The chicken will be tender and juicy.    Copyright © The Ideal Weigh, Inc. All Rights Reserved 

Chicken Veggie Dish

3 servings protein and 3 servings (2 C each) vegetables. 



3 boneless, 8 oz. skinless chicken breasts

2 tbsp. olive oil

2 C low sodium chicken broth

3 C broccoli florets

3 C yellow zucchini sliced

Salt and pepper 



Sprinkle chicken with salt and pepper. Heat oil in large skillet and brown chicken on both sides. Add broth cover and cook 15-20 minutes or until cooked through, Add veg-gies and sprinkle with salt and pep-per. Cook 5-6 more minutes until veggies are tender.


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