Lee Labrada's Lean Body-Friendly Recipes

Sticking to your Lean Body Meal Plan is easy with these Lean Body-Friendly Recipes. You can even print them out and have them on hand as you follow along with the 12 Week Plan!

Chicken And Veggie Burritos

Estimated Prep Time: 5 min Estimated Cook Time: 10 min Makes 2 servings Ingredients: 1 cooked boneless, skinless Chicken Breast (roasted or grilled, marinated) 1 cup cooked Brown Rice 1/2 large Portabella Mushroom Cap, wiped clean 1/4 large Red Onion 1/2 large roasted Red Bell Pepper 1 tbsp Olive Oil 1/2 tsp minced fresh Garlic 4 Corn or Low Carb Tortillas

Cooking Materials: Medium skillet; microwave Directions: 1. Grab your chicken and rice from the fridge. 2. Cut the mushroom, onion, and pepper into thin slices. Heat the oil in a medium skillet, and add the mushroom, onion, pepper, and garlic. Saute until the onion is soft, about 5 min. 3. Slice the chicken, add it to the skillet with the rice, and gently stir to combine everything. Cook just long enough for all to get hot. 4. Warm the tortillas in the microwave and heap the mixture on them. Roll up burrito-style. Tip: Try adding fresh Cilantro or Salsa.

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Polenta And Sea Scallops

Estimated Prep Time: 5 min Estimated Cook Time: 15 min Makes 4 servings Ingredients: 1 Chicken Bouillon Cube 2 cups quick-cooking Polenta (Corn Grits, found in health food store or pasta section) 1/2 large Red Onion 1 large Portabella Mushroom Cap, wiped clean 1/2 large roasted Red Bell Pepper 2 tbsp Olive Oil, plus extra as needed 1 pound Sea Scallops 1/4 cup freshly grated Parmesan Cheese 1 tsp of minced fresh Garlic

Cooking Materials: Medium saucepan; medium skillet; large nonstick skillet Directions: 1. Bring 6 cups of water to a boil in a medium saucepan. Stir in the bouillon cube and polenta. Turn the heat down and simmer, stirring occasionally, until creamy, about 10 min. 2. Meanwhile, cut the onion, mushroom, and pepper into thin slices. Heat the oil in a medium skillet and add them to the skillet along with the garlic. Saute until the onions are soft, 4 to 5 min. Set aside. 3. Dry the scallops well on paper towels. Place a little olive oil in a large nonstick skillet and heat until very hot; add the scallops in a single layer. This needs to be done on high heat so they cook quickly and seal on the outside. Cook the scallops about 2 min on each side. Do not overcook; the scallops should cut easily with a fork. Remove from the heat immediately. 4. In large bowls layer the polenta, cheese, and veggies, and top with the scallops.

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Chicken In A Bag
Estimated Prep Time: 10 min Estimated Cook Time: 60 min Makes 4 servings

This is a dish you can prep ahead of time and place in the fridge. Pop it in the oven when you get home. You can also increase the ingredients to make as many servings as you want for lunches or another dinner. Ingredients: 1 pound boneless, skinless Chicken Breasts 1/4 cup Whole-Wheat Flour 3 large Red Potatoes, washed and cut into chunks 1 small White Onion, coarsley chopped 1 pound Baby Carrots 8 Mushrooms, wiped clean and sliced thick 2 Chicken Bouillon Cubes 1 tsp minced fresh Garlic 2 Bay Leaves 1 tsp dried Thyme Dash of Pepper 1 cup White Wine

Cooking Materials: Large cooking bag; 9- by 13-inch baking pan. Directions: 1. Preheat oven to 350 degrees 2. Rinse the chicken breasts with cold water and pat dry with paper towels. Sprinkle both sides with flower. 3. Set the cooking bag on the baking pan. Into the bag, place the chicken, potatoes, onion, carrots, and mushrooms. 4. In a microwave-safe cup, heat the bouillon cubes with 1 cup of water on high for 1 min. Stir to dissolve the cubes, and add the garlic, bay leaves, thyme, and pepper. Pour this over the chicken and vegetables, along with the wine. Close the bag with it's tie. (If you're prepping this in the morning, put the bag in the fridge still sitting in the baking dish.) 5. Place in the oven and bake for 60 min.

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Quick "Lasagna"
Estimated Prep Time: 5 min Estimated Cook Time: 15 min Makes 4 servings Ingredients: 1 package Bow Tie Pasta (1 pound) 1 tbsp Olive Oil

1/4 cup chopped Onion 1 tsp minced fresh Garlic 1 pound Extra Lean Ground Beef or Ground Turkey Breast Salt and Pepper 1 cup Low-Fat Cottage Cheese 2 tbsp shredded Parmesan Cheese

Cooking Materials: Large pasta pot; large skillet. Directions: 1. Bring a large pot of water to boil. Add the pasta and cook according to the package directions. When done, drain well. 2. Meanwhile, heat the oil in a large skillet. Add the onion and garlic and saute until the onion is soft, about 5 min. 3. Add the beef and cook, stirring to break up clumps, until the meat is cooked through, about 10 min. (There should be no grease to drain) Add salt and pepper to taste. 4. Add the cottage cheese and mix well. It will start getting gooey. 5. Divide the pasta into bowls. Spoon the meat mixture on top, and sprinkle with the parmesan cheese.

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Cajun Tuna With Black Beans

Estimated Prep Time: 10 min Estimated Cook Time: 5 min Makes 2 servings Look for dark red/purple tuna. You can also cook the tuna on the grill over high heat. Ingredients: 1 cup cooked Sushi Rice 1 can (about 15 oz) ranch-style Black Beans 2 fresh Ahi Tuna Steaks, 4 to 6 oz each Olive Oil 1 Roma or Plum Tomato, chopped 1/4 small Onion, chopped Fresh Cilantro

Cooking Materials: Small saucepan; small skillet. Directions:

1. Pull the rice out of the fridge and divide onto 2 plates. Set aside. 2. Pour the beans into a saucepan and warm. 3. Sprinkle each side of the tuna with Cajun seasoning. Drizzle a small amount of oil into the skillet and heat oil until very hot. Add the tuna and sear it about 2 min on each side. Do not overcook! The tuna should still be pink on the inside. 4. While the tuna is cooking, heat the rice in the microwave. 5. As soon as the tuna is cooked, remove it from the heat. Place the serving of beans on top of the rice, top with a piece of tuna, and garnish with the tomato, onion, and cilantro.

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Lentil Soup
Estimated Prep Time: 10 min Estimated Cook Time: 60 min Makes about 8 cups This makes enough for several meals. And it's great reheated. Ingredients: 6 oz Ground Turkey Breast 3 Beef Bouillon Cubes 5 Roma or Plum Tomato, coarsely chopped 8 to 10 Mushrooms, cut in halves or quarters depending on size 2 Bay Leaves 1 tsp minced fresh Garlic 4 "shakes" Pepper 1 1/2 cups dried Lentils

Cooking Materials: Large soup or pasta pot. Directions: 1. In a large pot, cook the turkey over low heat just until it stops looking raw. Stir while it's cooking to break up clumps. 2. Add 6 cups of water and bring to a boil. Add the bouillon cubes, tomatoes, mushrooms, bay leaves, garlic, pepper, and lentils. Bring back to a boil, then turn down to a low simmer. Cook about 1 hour, stirring occasionally to prevent sticking on the bottom. The soup will thicken as the lentils soften and then dissolve. Serve with fresh Whole-Grain Bread.

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Yam Muffins
Estimated Prep Time: 10 min Estimated Cook Time: 30-35 min Makes 18 muffins Feel free to mix in dried cherries, nuts, chopped figs, peaches, or dates. Ingredients: 2 1/2 cups Oat Bran 1 tsp Baking Soda 1 tsp double-acting Baking Powder 1 tsp ground Allspice 1 tsp ground Cinnamon 1 large Yam (Sweet Potato), peeled and shredded 8 Egg Whites 1 cup Molasses 1 1/2 cups unsweetened Applesauce 1/4 cup Vegetable Oil

Cooking Materials: Large mixing bowl; small mixing bowl; muffin tin with 18 cups; foil muffin liners (optional) Directions: 1. Preheat the oven to 350 degrees. 2. In a large mixing bowl, stir together the oat bran, baking soda, baking powder, allspice, and cinnamon. In a small bowl, mix the shredded yam, egg whites, molasses, applesauce, and oil. Pour thewet mixture, and stir to mix thoroughly. 3. Fill the muffin cups about level (I use the foil liners for no mess or sticking) Bake for 30 to 35 min. Test with a toothpick; it should come out with nothing sticking to it. If the muffins need some more time, put them back for a few min, then test again.

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Grilled Veggies
Estimated Prep Time: 15 min Estimated Cook Time: 10 min Makes 4 servings Use extras for quick garnishes on main dishes.

Ingredients: 1 Eggplant 1 Green Zucchini 1 Yellow Zucchini or Yellow Squash 1 Red Bell Pepper 10 large Mushrooms 1 Red Onion, peeled 1 bunch Asparagus 1/4 cup Olive Oil 1 tbsp minced fresh Garlic 1/2 tsp Sea Salt 4 "shakes" Pepper

Cooking Materials: Small mixing bowl; 2 gallon-size plastic bags; veggie grill basket 1. Turn the grill on high. 2. Wash all veggies. Slice the eggplant into 1/2-inch circles, then cut into halves. Cut off the ends of the squashes and slice into 1/2-inch circles. Cut the mushrooms in half. Remove the stems and bottoms of the peppers; slice them open; discard the seeds and cut the flesh into large squares. Cut the onions into 1/2-inch wedges, but do not pull the layers apart. Break off the heavy stems of the asparagus, then cut the asparagus in half. 3. Combine the oil, garlic, salt, and pepper, and divide between two bags. Put half of each vegetable into each bag. Zip closed and shake to coat the veggies with the oil mixture. 4. Place the veggie grill basket on the grill and put in the vegetables. Toss to cook evenly for about 10 min. The veggies are best if a little charred but are still crunchy. 5. Serve hot sprinkled with parmesan cheese, or cold drizzled with Balsamic Vinegar.

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Turkey Tenderloins And Rosemary Potatoes

Estimated Prep Time: 5 min (not including marinating time) Estimated Cook Time: 20 min Makes 4 servings The turkey is best if you marinate it overnight. You can cut the potatoes into chunks or thin slices, or however you prefer; the smaller you cut the potatoes, the faster they will cook. 1 Chicken Bouillon Cube, dissolved in 1/4 cup water 3 Turkey Breast Tenderloins (solid Turkey Breast), about 1 pound total 1 cup Milk 1 tsp minced fresh Garlic Salt and Pepper 4 tbsp Olive Oil 4 Red New Potatoes, washed 1/2 tsp crumbled dried Rosemary

Garlic Salt

Cooking Materials: Gallon-sized plastic freezer bag set in a large bowl; 2 large skillets. Directions: 1. Dissolve the Bouillon Cube in 1/4 cup boiling water; set aside to cool. 2. Slice the turkey crosswise into 1/2-inch medallions. Place the turkey in the plastic bag with bouillon, milk, garlic, and salt and pepper. Zip shut and refridgerate. Marinate for at least 8 hours, up to a full day. 3. Drain the turkey and and discard the marinade. Pour 2 tbsp olive oil into a large skillet over medium-high heat; when hot, add the turkey. Cook until the turkey is no longer pink; you want to sear but not burn it. 4. Meanwhile in another large skillet, heat 2 tbsp olive oil. Add the potatoes, rosemary, and garlic salt to taste. Saute on medium-high heat, stirring frequently until soft.

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Mediterranean Sandwiches
Estimated Prep Time: 10 min Estimated Cook Time: 10 min Makes 2 servings The chicken can be freshly grilled, or use roasted chicken you have in the fridge. Ingredients: Whole-Grain Focaccia Bread or 4 slices any other crusty Whole-Grain Bread Olive Oil 1 roasted Red Pepper from the jar, drained and well sliced 1 Portabella Mushroom Cap, wiped clean and sliced 6 black Greek Olives, pitted and chopped 1/4 small Red Onion, sliced 1 large cooked boneless, skinless Chicken Breast, sliced on the diagonal 1 tbsp soft Goat Cheese

Cooking Materials: Large Skillet Directions: 1. Slice the foccacia to make 2 sandwiches. Brush with a little olive oil on the cut side and set aside.

2. In a large skillet, drizzle a little olive oil. Heat over medium-high heat, then add the pepper, mushroom, olives, and onion. Cook, stirring frequently, until the onion is crisp and tender. Add the chicken and toss together. Remove from skillet and set aside. 3. Place the bread in the skillet, oiled-side down, and grill for 2 to 3 min. Remove and spread the goat cheese on each slice. Top with the chicken and vegetable mixture.

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Sweet Mustard Chicken With Creole Vegetables

Estimated Prep Time: 10 min (not including marinate time) Estimated Cook Time: 30 min Makes 4 servings The chicken is best if marinated for a few hours. When grilling the chicken, be careful that the coating does not burn before the chicken is cooked through. Ingredients: 3 tbsp Dijon Mustard 3 tbsp Brown Sugar 1/2 tsp ground Ginger 1/2 cup White Wine 4 boneless, skinless Chicken Breasts Olive Oil 4 cups fresh Green Beans (about 40), washed and ends cut off 1/2 Red Onion 2 Roma or Plum Tomato, chopped White Pepper Garlic Salt

Cooking Materials: Gallon-sized plastic-freezer bag; large skillet. Directions: 1. Combine the mustard, sugar, ginger, and wine in the plastic bag. Squish until mixed thoroughly, add the chicken, and squish to coat well. Set aside for at least 30 min to marinate, or refridgerate for up to a full day. 2. When you're ready to cook, preheat the grill. Place the chicken on the grill and cook, turning once, until no longer pink inside. Do not overcook! If the coating starts to burn, move the chicken to the side, away from the heat. 3. While the chicken is grilling, heat the olive oil in a large skillet. Add the beans and the onion. Cook until the beans are almost soft, about 30 min, Add the tomatoes, and sprinkle with pepper and garlic to taste. Continue cooking until the tomatoes are dissolving.

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Sweet Potato Salmon

Estimated Prep Time: 10 min Estimated Cook Time: 25 min Makes 2 servings Ingredients: 2 Yams (Sweet Potatoes) 2 tbsp Brown Sugar 1/2 tsp ground Cinnamon 2 large Salmon Fillets, skin on, about 8 oz each 1 tsp Butter 1 bag (10oz) fresh Spinach, rinsed and drained 1 tbsp Olive Oil 6 Pecan halves, chopped

Cooking Materials: Medium saucepan, handheld mixer; grill or heavy medium skillet; large skillet with a cover Directions: 1. Peel the yams and cut them into large chunks. Place the in a saucepan, cover with water, bring to a boil, and cook until soft, 15 to 20 min. Remove from the heat, drain, add sugar and cinnamon, and whip with a handheld mixer until fluffy. Set aside and keep warm. 2. Whie the yams are cooking, heat the grill or a heavy skillet. Rinse the salmon and pat it dry with paper towels. Place it skin-side down on the grill and top each piece with half of the butter. Cook undisturbed until the salmon flakes easily, about 10 to 15 min; do not turn. 3. Just before the salmon is done, heat the oil in a large skillet over high heat. Add the spinach, cover, and cook, shaking the pan occasionally, about 2 min. (You want the spinach to wilt and shrink, but not become soggy.) 4. Place a scoop of mashed yams on each serving plate. Top with spinach. Slide a spatula between the fish and the skin, and lift off the fish. Place the fish on the spinach. (You can remove the skin from the grill and discard it after dinner.) Sprinkle with the chopped pecans and serve.

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Creamy Salmon Omelet

Estimated Prep Time: 5 min Estimated Cook Time: 10 min

Makes 1 serving. You can find packaged smoked salmon in the deli or fish department. Ingredients: 1 tbsp Olive Oil 1/4 small Red Onion, chopped fine 1 small handful fresh Spinach Leaves, washed and dried 1 tbsp Fat Free Cream Cheese 2 oz smoked Salmon, chopped coarsely Chopped fresh Dill 5 jumbo Egg Whites

Cooking Materials: Small nonstick skillet; small bowl Directions: 1. Heat the olive oil in the skillet, and add the onion. Saute a few min; add the spinach, and stir until the spinach is wilted. Add the cream cheese, salmon, and a sprinkle of dill; stir until combined. Set aside in a small bowl. 2. Do not clean the skillet. Pour in the egg whites and cook in a flat omelet form over low heat, lifting the edges for the liquid part to run underneath. When cooked, place the salmon mixture on top and fold over. Serve with Whole-Grain toast.

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Breakfast Burritos
Estimated Prep Time: 5 min Estimated Cook Time: 10 min Makes 4 Burritos Ingredients: Olive Oil 1 medium Potato, cooked in the microwave and chopped into small pieces 1/4 Onion, chopped fine Garlic Salt Pepper 8 Egg Whites 4 Corn or Low Carb Tortillas

Cooking Materials:

Medium Nonstick skillet. Directions: 1. Heat the olive oil in the skillet over medium heat and add the potato and onion. Cook, stirring occasionally, until the onion is soft, about 5 min. Sprinkle with garlic salt and pepper to taste. 2. Add the egg whites and cook, scrambling, until done to taste. 3. Warm the tortillas in the microwave. Spoon the mixture on top and roll up. Serve while still warm, or wrap in foil to take with you. Tip: Serve plain or with Salsa and/or Low Fat Cheese.

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Tangy New Potatoes

Estimated Prep Time: 5 min (not including cooling time) Estimated Cook Time: 15 min Makes 4-5 servings Ingredients: 8-10 small Red New Potatoes 2 tbsp Dijon Mustard 1 tbsp Balsamic Vinegar 1 tbsp Olive Oil 1/2 tsp White Pepper 1/2 small Red Onion, chopped fine

Cooking Materials: Medium saucepan; large bowl. Directions: 1. Wash the potatoes thoroughly and cut into small cubes. Place in saucepan, cover with water, and bring to a boil. Cook until just tender, 10-15 min. (Do not overcook; keep firm.) Drain, rinse, drain again, and let cool. 2. Mix the mustard, vinegar, oil, pepper, and onion in a large bowl. Add the potatoes and toss gently to coat. Cover and refridgerate. Serve cold.

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Wild Rice With Cranberries And Pecans

Estimated Prep Time: 5 min Estimated Cook Time: 45 min Makes 4-5 Servings Serve hot as a side dish, or let this cool before you portion it into plastic bags for future meals. Ingredients: 2 cups short-grain Brown Rice 1/2 cup Wild Rice 2 Chicken Bouillon Cubes 1 cup dried Cranberries 1 cup coarsely chopped Pecans

Cooking Materials: Fine-mesh strainer; medium saucepan with cover. Directions: 1. Place the brown rice and wild rice in a strainer and rinse under cold water. Drain thoroughly. 2. Combine the rices and bouillon cubes in the saucepan with 5 cups of water. Bring to a boil. Stir once, cover, and turn heat down low. Cook the rice at a slow bubble until all the water has been absorbed. 3. Stir in the cranberries and pecans.

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Homemade Muesli
Estimated Prep Time: 5 min This beats the oats out of the boxed variety! Ingredients: 4 cups Whole Oats 1 cup Crisped Rice Cereal 1/2 cup coarsely chopped Pecans 1/2 cup coarsely chopped raw Almonds (skin on) 1/2 cup raw Sunflower Seeds 1/2 cup dried Cherries 1/2 cup Golden Raisins

Cooking Materials: Large mixing bowl; large storage container with close-fitting cover.

Directions: 1. Mix all ingredients in a large bowl. Store tightly covered. 2. Scoop a serving into a bowl and add skim milk (and sugar substitute, if you like).

Sweet Potato Salmon

Estimated Prep Time: 10 min Estimated Cook Time: 25 min Makes 2 servings Ingredients: 2 Yams (Sweet Potatoes) 2 tbsp Brown Sugar 1/2 tsp ground Cinnamon 2 large Salmon Fillets, skin on, about 8 oz each 1 tsp Butter 1 bag (10oz) fresh Spinach, rinsed and drained 1 tbsp Olive Oil 6 Pecan halves, chopped

Cooking Materials: Medium saucepan, handheld mixer; grill or heavy medium skillet; large skillet with a cover. Directions: 1. Peel the yams and cut them into large chunks. Place the in a saucepan, cover with water, bring to a boil, and cook until soft, 15 to 20 min. Remove from the heat, drain, add sugar and cinnamon, and whip with a handheld mixer until fluffy. Set aside and keep warm. 2. Whie the yams are cooking, heat the grill or a heavy skillet. Rinse the salmon and pat it dry with paper towels. Place it skin-side down on the grill and top each piece with half of the butter. Cook undisturbed until the salmon flakes easily, about 10 to 15 min; do not turn. 3. Just before the salmon is done, heat the oil in a large skillet over high heat. Add the spinach, cover, and cook, shaking the pan occasionally, about 2 min. (You want the spinach to wilt and shrink, but not become soggy.) 4. Place a scoop of mashed yams on each serving plate. Top with spinach. Slide a spatula between the fish and the skin, and lift off the fish. Place the fish on the spinach. (You can remove the skin from the grill and discard it after dinner.) Sprinkle with the chopped pecans and serve.

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Grilled Veggies

Estimated Prep Time: 15 min Estimated Cook Time: 10 min Makes 4 servings Use extras for quick garnishes on main dishes. Ingredients: 1 Eggplant 1 Green Zucchini 1 Yellow Zucchini or Yellow Squash 1 Red Bell Pepper 10 large Mushrooms 1 Red Onion, peeled 1 bunch Asparagus 1/4 cup Olive Oil 1 tbsp minced fresh Garlic 1/2 tsp Sea Salt 4 "shakes" Pepper

Cooking Materials: Small mixing bowl; 2 gallon-size plastic bags; veggie grill basket 1. Turn the grill on high. 2. Wash all veggies. Slice the eggplant into 1/2-inch circles, then cut into halves. Cut off the ends of the squashes and slice into 1/2-inch circles. Cut the mushrooms in half. Remove the stems and bottoms of the peppers; slice them open; discard the seeds and cut the flesh into large squares. Cut the onions into 1/2-inch wedges, but do not pull the layers apart. Break off the heavy stems of the asparagus, then cut the asparagus in half. 3. Combine the oil, garlic, salt, and pepper, and divide between two bags. Put half of each vegetable into each bag. Zip closed and shake to coat the veggies with the oil mixture. 4. Place the veggie grill basket on the grill and put in the vegetables. Toss to cook evenly for about 10 min. The veggies are best if a little charred but are still crunchy. 5. Serve hot sprinkled with parmesan cheese, or cold drizzled with Balsamic Vinegar.