COPYCAT RECIPES

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Copyright (c) 2020 Sasha Sim.

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 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 1¾ cups skim milk

1 cup plain Greek yogurt 1 apple, cored and cut into
small pieces
1 banana, peeled and cut into small pieces 4 tablespoons dried cranberries
1 teaspoon vanilla extract 1/8 teaspoon ground cinnamon
Pinch of salt ¼ cup almonds, toasted and
sliced

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 1½ cups 2% milk, divided
3 tablespoons butter, melted 8 large eggs
1/8 teaspoon salt 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 2½ teaspoon sugar

1½ teaspoons baking powder ½ teaspoon baking soda
½ teaspoon salt 1 egg, beaten
1½ cups buttermilk 2 tablespoons vegetable oil
¼ cup maple syrup

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 ½ teaspoon baking powder

¼ teaspoon salt 1¼ cups milk
1 egg ½ cup granulated sugar
4 tablespoons butter, melted and cooled 1 teaspoon vanilla extract
1 cup pecans, chopped 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 onion, chopped

¼ cup red bell pepper, seeded and chopped ¼ cup fresh baby spinach,
chopped
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 2 tablespoons fresh lemon

juice
2 tablespoons water ¾ cup warm butter, melted
Pinch of ground white pepper 8 large eggs
4 English muffins, split and toasted 8 cooked Canadian bacon
slices
Pinch of paprika

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 3 tablespoons water

1/8 teaspoon salt 1/8 teaspoon ground black
pepper
1 tablespoon butter ½ cup fully-cooked ham, cubed
¼ cup Swiss cheese, shredded

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 teaspoon red chili powder

1 cup Monterey Jack cheese, shredded 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 salt and ground black pepper,
as required

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 1 cup cheddar cheese,
shredded
1/3 cup sour cream

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 4 large eggs

1 cup 2% milk 2 tablespoons sugar
1 teaspoon vanilla extract ¼-½ teaspoon ground
cinnamon
1 cup cornflakes, crushed 1 tablespoon confectioners'
sugar
1/3 cup maple syrup

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 ½ teaspoon baking soda

¼ teaspoon baking powder ½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg ½ teaspoon salt
½ cup sugar ½ cup creamy peanut butter
¼ cup butter, softened 2 eggs
1 teaspoon vanilla extract 3 ripe bananas, peeled and
mashed

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 ¾ cup all-purpose flour

1 teaspoon baking soda ½ teaspoon baking powder
1¾ teaspoon pumpkin pie spice ½ teaspoon salt
1 cup pumpkin puree ½ cup pure maple syrup
1/3 cup granulated sugar 2 egg whites
¼ cup coconut oil, melted ¼ cup water
¼ cup pepitas, toasted

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 1 tablespoon extra-virgin olive

oil
1 cup onion, chopped finely ½ cup celery, chopped finely
2 garlic cloves, minced ¼ cup all-purpose flour
4 cups half-and-half 28 ounces chicken broth
1 (16-ounce) package ready-to-use gnocchi 1 cup cooked chicken breast,
chopped
1 cup fresh spinach leaves, chopped 1 cup carrots, peeled and
shredded finely
½ teaspoon dried parsley flakes ½ teaspoon dried thyme
¼ teaspoon ground nutmeg 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 ½ cup white onions, chopped

2 tablespoons all-purpose flour 1 cup half-and-half
16 ounces frozen broccoli, chopped 16 ounces American cheese
29 ounces low-sodium chicken broth 1 cup carrots, shredded
8 ounces cheddar cheese, shredded Salt and ground black pepper, as
required

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 3 tablespoon butter
14½ ounces chicken broth Salt and ground black pepper,
as required
2 chicken bouillon cubes ¼ cup Velveeta cheese
For White Sauce
3 tablespoons butter 3 tablespoons flour
¼ teaspoon salt 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 1 cup white onion, chopped

½ cup celery, chopped ½ cup carrot, chopped
3 garlic cloves, minced Salt, as required
1 pound Italian sausage 1 cup brown lentils
48 ounces low-sodium chicken broth 1½ teaspoons Italian
seasoning

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 ½ cup vegetable oil

Kosher salt, as required

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 6 tart apples peeled, cored and

sliced
1 teaspoon fresh lemon juice ¼ cup brown sugar
1/8 teaspoon salt 1 teaspoon ground cinnamon
Pinch of ground nutmeg

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 1 teaspoon salt
2 tablespoon butter 2 tablespoons onion, chopped
¼ cup water

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 ¾ cup mayonnaise
2 tablespoons white distilled vinegar 2 teaspoons sugar
½ teaspoon celery seed 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 2 cups Italian seasoned
breadcrumbs
¼ cup vegetable oil

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 ¾ cup sharp cheddar cheese,

shredded
½ cup cold water 4 tablespoons butter
1 teaspoon dried parsley flakes ½ teaspoon dried Italian
seasoning
½ teaspoon garlic powder

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 1 tablespoon water

2 tablespoons olive oil 1 tablespoon garlic, minced
1 tablespoon fresh parsley, minced 4 ounces feta cheese, crumbled
4 ounces Monterey Jack cheese, shredded
1 (3-ounce) package cream cheese, softened
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 1/3 cup orange juice

¼ cup honey 1 scallion, chopped
1 teaspoon garlic powder 1 teaspoon ground ginger
1 (1½ pound) (¾-inch thick) salmon fillet

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 ¼ cup dark brown sugar,

packed
¼ cup pineapple juice 2 tablespoons fresh lemon juice
2 tablespoons white distilled vinegar ½ teaspoon paprika
½ teaspoon cayenne pepper ¼ teaspoon garlic powder
Salt and ground black pepper, as required 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 ¼ cup cornstarch

2 teaspoons sugar ½ teaspoon baking soda
½ teaspoon baking powder ½ teaspoon paprika
½ teaspoon onion salt Salt and ground black pepper,
as required
16 ounces club soda 2 pounds cod, cut into 3-ounce
slices
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 towel-
lined 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 ¼ cup corn muffin mix
1 teaspoon Louisiana hot sauce 1 teaspoon dried oregano
1 teaspoon dried thyme 2 teaspoons ground mustard
2½ teaspoons paprika 2 teaspoons garlic powder
1 teaspoon onion powder 1 teaspoon cayenne pepper
2 teaspoons ground black 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 towel-
lined 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 2 tablespoons BBQ
seasoning
Salt and ground black pepper, as required 2 teaspoons olive oil
For Chimichurri Sauce
8 garlic cloves, minced Salt, as required
1 teaspoon dried oregano 1 teaspoon ground black
pepper
1 teaspoon red pepper flakes, crushed 4-5 teaspoons lemon zest,
grated finely
4 ounces fresh lemon juice 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 1 cup buttermilk

3 eggs ½ teaspoon salt
¼ teaspoon ground black pepper 2 1/3 cups saltine crackers,
crushed
6 haddock fillets

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 2 tablespoons garlic, chopped

¼ teaspoon dried rosemary, crushed 1 teaspoon Worcestershire
sauce
½ teaspoon Tabasco sauce 1 teaspoon ground black pepper
¾ teaspoon paprika 1/8 teaspoon cayenne pepper
½ teaspoon salt ¾ teaspoon water
1 tablespoon plus 1 teaspoon olive oil 1 pound shrimp, peeled and
deveined
¼ cup scallions, chopped ½ cup dry white wine
4 sourdough bread slices

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 2/3 cup white sugar

½ cup walnut halves 4 egg whites
2/3 cup cornstarch 1 pound large shrimp, peeled
and deveined
¼ cup mayonnaise 2 tablespoons honey
1 tablespoon sweetened condensed milk 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 ½ cup buttermilk

1 tablespoon fresh thyme leaves, minced Salt and ground black pepper,
as required
20 Ritz crackers, crushed ¼ cup butter, melted
1 lemon

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 4 ounces unsalted butter

2 tablespoons cream cheese 2 cups half-and-half
¾ cup Parmesan cheese, shredded 1 teaspoon garlic powder
Salt and ground black pepper, as required 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 12 ounces imitation crab meat

6 ounces shrimp, peeled and deveined 1 cup mayonnaise
2 tablespoons scallions, sliced green onions ½ cup Mozzarella cheese,
shredded

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 ½ cup water
¼ cup low-sodium soy sauce 2 teaspoons canola oil
3 garlic cloves, minced 2 teaspoons fresh ginger,
grated
For Beef
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 towel-
lined 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 cayenne pepper

1 teaspoon onion powder 1 teaspoon garlic powder
½ teaspoon ground coriander ½ teaspoon ground turmeric
Salt and ground black pepper, as required 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 ¼ teaspoon salt
1 cup canola oil 4 garlic cloves, minced
1 yellow onion, sliced
1 red bell pepper, seeded and cut into 1-inch pieces
For Sauce
½ cup water ¼ cup sugar
6 tablespoons Hoisin sauce 3 tablespoons ketchup
2 tablespoons apple cider vinegar 1 tablespoon low-sodium soy
sauce
4 teaspoons sweet chili sauce 2 teaspoons oyster sauce
1 teaspoon red pepper flakes, crushed

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 2 tablespoons oyster sauce
1 tablespoon soy sauce 1 tablespoon rice wine
1 tablespoon brown sugar 1 tablespoon cornstarch
For Beef & Broccoli
2 tablespoons rice wine 1 tablespoon cornstarch
1 pound flank steak, cut into thin slices 1 pound broccoli florets
2 tablespoons grapeseed oil 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 1 onion, chopped
5 carrots, peeled and cut into chunks 4 medium potatoes, cut into
chunks
2 large turnips, cut into chunks 4 cups beef broth
1 beef bouillon cube ¼ teaspoon dried oregano
¼ cup ketchup 1 cup frozen peas

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 medium-
high 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 4 cups tomato juice

1 large onion, chopped 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 1½ teaspoons garlic powder
1 teaspoon salt 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 2 cups water
1 onion, cut into strips
1 red bell pepper, seeded and cut into strips
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 1½ tablespoon masa harina

¼ teaspoon sugar 1 teaspoon dried onion,
minced
½ teaspoon beef bouillon powder 4½ teaspoons red chili
powder
½ teaspoon paprika ½ teaspoon seasoning salt
½ teaspoon onion powder ½ teaspoon garlic salt
½ teaspoon garlic powder ¼ teaspoon ground cumin
¾-1 cup water 12 taco shells
½ head iceberg lettuce, shredded 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 1 pound Italian sausage,

casing removed
2 tablespoons olive oil 1 cup onions, chopped
48 ounces Marinara sauce 1 (16-ounce) can crushed
tomatoes
½ cup pepperoni, chopped finely 1 teaspoon Italian seasonings
Salt and ground black pepper, as required

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 ¾ cup seasoned breadcrumbs

1 egg ½ cup milk
½ cup Parmesan cheese, grated 6-8 garlic cloves, minced
2 tablespoons fresh parsley, chopped finely 2 tablespoons fresh basil,
chopped finely
1 teaspoon salt 1 teaspoon ground black
pepper
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 2 large onions, chopped finely

Salt, as required ½ cup water
¼ cup mayonnaise 2 tablespoons ketchup
1 tablespoon sweet pickle relish ½ teaspoon white vinegar
2 pounds 60% ground chuck Ground black pepper, as
required
1½ teaspoons mustard 8 American cheese slices
4 hamburger buns, toasted 1 cup iceberg lettuce,
shredded
4-8 tomato slices

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 2 cups teriyaki sauce, divided

4 cheddar cheese slices 4 pineapple rings
4 hamburger buns 4 tablespoons mayonnaise
4 tomato slices 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 1 onion, chopped

2 garlic cloves, minced 1 pound ground beef
2 teaspoons red chili powder 1 teaspoon paprika
½ teaspoon ground cumin Salt and ground black pepper,
as required
4 large flour tortillas 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 egg

1/3 cup ketchup, divided 2 tablespoons sour cream
2 tablespoons flour
1 (1½-ounce) envelope dry onion soup mix 1/3 cup spicy hot V8 vegetable
juice

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 2 tablespoons dill pickles
1 tablespoon onions, chopped 4 teaspoons prepared mustard
1 tablespoon white vinegar 2 teaspoons sugar
½ teaspoon smoked paprika
For Salad
1 pound lean ground beef
Kosher salt and ground black pepper, as required
4 cups iceberg lettuce, chopped ½ cup onions, sliced
¼ cup dill pickles, chopped roughly 1 cup sharp cheddar cheese,
shredded

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 1 garlic clove, minced
½ pound Italian sausage 2 (16-ounce) jars tomato
sauce
¼ pound pepperoni 8 ounces mozzarella cheese,
shredded

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 towel-
lined 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 3 (12-ounce) cans Coke

1¼ cups brown sugar, divided Pinch of garlic salt
¼ cup water 10 ounces red enchilada sauce
1 (6-ounce) can diced green chilies

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 2 tablespoons extra-virgin

olive oil
2 teaspoon kosher salt, divided 2 teaspoon ground black
pepper, divided
4 dried bay leaves ½ cup water
1 tablespoon dried rosemary ½ teaspoon dried thyme,
crushed

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 medium-
high 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 ½ cup champagne vinegar

¼ cup extra-virgin olive oil 3 garlic cloves, mashed
1 large sprig fresh rosemary 1 small bunch fresh parsley
1 small bunch fresh thyme 1 tablespoon whole grain
mustard
1 tablespoon granulated sugar 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 1 (¼-ounce) package active
dry yeast
¼ teaspoon salt 1 cup warm water
1 tablespoon canola oil
For Sauce
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 marjoram
½ teaspoon dried thyme 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 1/3 cup kosher salt
2 tablespoons red chili powder 2 tablespoons ground black
pepper
1 tablespoon ground cumin 1 teaspoon cayenne pepper
For Sandwiches
2 racks baby back pork ribs 1 cup barbecue sauce, divided
4 sesame hamburger rolls, split and toasted 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 honey

½ cup spicy brown mustard 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 1½ cups water

4 cups all-purpose flour, divided 1 teaspoon salt
3 teaspoons ground black pepper, divided 2 tablespoons garlic salt
1 tablespoon paprika 2½ teaspoons poultry
seasoning
2 (3½-4 pounds) fryer chickens cut up 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 3 fresh rosemary sprigs
5 ounces fresh baby spinach 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 ¼ cup apple cider
1 tablespoon honey

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 ¼ cup water
3 tablespoons soy sauce 2 tablespoons rice wine
1 teaspoon sesame oil 10 tablespoons sugar
1 tablespoon corn starch 2 tablespoons orange zest,
grated
For Chicken
2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
4 cups plus 2 tablespoons canola oil, divided
1 egg 1½ teaspoons salt
Pinch of ground black pepper ½ cup cornstarch
¼ cup flour 1½ tablespoons fresh ginger
root, minced
2 teaspoons garlic, minced ½ teaspoon, red pepper flakes,
crushed

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 1 cup uncooked whole-wheat

couscous
1 tablespoon olive oil 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 ½ teaspoons salt

¼ teaspoon ground black pepper 2 tablespoons olive oil
8 ounces goat cheese, cut into 4 slices 8 tablespoons butter
¼ cup white onion, chopped 2 teaspoons garlic, chopped
¾ cup dry white wine 2 tablespoons fresh lemon
juice
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 1 ounce dried ancho chile

pepper
½ cup water ½ of red onion, cut into small
chunks
4 garlic cloves, peeled 1 teaspoon dried oregano
2 teaspoons sea salt 1 teaspoon ground cumin
1 teaspoon ground black pepper 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 medium-
high 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 2 tablespoons fresh parsley,
chopped

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 Salt, as required

½ teaspoon ground black pepper 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 1 tablespoon capers
2 teaspoons fresh parsley, chopped

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 2 tablespoons dry red wine
1 tablespoon olive oil 1½ teaspoons Italian
seasoning
1 garlic clove, minced 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 ½ teaspoon dried oregano,

crushed
½ teaspoon salt ½ teaspoon ground black
pepper
¼ cup oil 4 ounces butter
2½ pounds chicken breasts 1 cup fresh mushrooms, sliced
1 medium onion, 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 soy sauce

2 tablespoons cornstarch 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 1 (10½-ounce) can cheddar
cheese soup
1 (10-ounce) bag frozen broccoli florets 1 cup whole milk
1 cup sharp cheddar cheese, shredded 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 1 Granny Smith apple, cored

and cubed
1 honey crisp apple, cored and cubed 1 tablespoon fresh lemon juice
½ cup celery, chopped ½ cup cherry juice infused
craisins
1 cup light mayonnaise Salt and ground black pepper,
as required

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 salt
½ teaspoon ground black pepper

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 ¼ of medium red onion, sliced
thinly
1/3 cup Gouda cheese, shredded Pinch of red pepper flakes,
crushed
2 tablespoons fresh cilantro, chopped

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 3 tablespoons unsalted butter,

divided
½ cup fresh cilantro, chopped and divided
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 1½ cups heavy cream
½ cup corn tortilla strips

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 2 boneless skinless chicken

breasts
4 teaspoons Cajun seasoning 4 tablespoons butter, divided
3 cups half-and-half ½ teaspoon lemon pepper
seasoning
1 teaspoon salt 1 teaspoon ground black
pepper
¼ teaspoon garlic powder 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 pound ground turkey

1 tablespoon taco seasoning 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 1-2 cloves garlic, minced

½ teaspoon ground ginger ¼ teaspoon red pepper flakes,
crushed
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 2 pounds hash browns
Salt and ground black pepper, as required 2 cups Cheddar cheese,
shredded

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 1/8 cup fresh parsley, chopped
1 teaspoon garlic powder Salt and ground black pepper,
as required
1 can black beans, drained and rinsed 1 cup corn
8 cups lettuce, chopped 4 medium tomatoes, chopped
2 cups carrots, peeled and shredded 2 avocados, peeled, pitted and
chopped

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 water

2 cups fresh spinach, torn 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 3 tablespoons hoisin sauce

2 tablespoons rice vinegar 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 1 large carrot, peeled and
grated

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 tablespoon molasses

1 (15-ounce) can black beans, drained 2 cups cooked brown rice
1 tablespoon oat bran 2 tablespoons onions,
chopped finely
1 tablespoon canned beets, chopped finely 1 teaspoon beet juice
1 teaspoon red chili powder 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 1½ cups cooked black
beans
½ cup fresh corn kernels 4 cups romaine lettuce,
shredded
2 avocados, peeled, pitted and chopped 1 cup salsa
½ cup cashew cheese sauce 2 tablespoons fresh cilantro,
chopped

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 2 tablespoons tamari
½ teaspoon sesame oil

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 1 medium onion, chopped

2 garlic cloves, minced 1 (15-ounce) can crushed
tomatoes
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 ½ cup all-purpose flour
1½ cups dry breadcrumbs ½ teaspoon salt
¼ teaspoon ground black pepper
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 1 tablespoon salt

2 cups heavy cream 1¼ pounds American cheese
2 tablespoons Parmesan cheese 1 tablespoon Romano cheese
4 ounces Colby Jack Cheese, shredded

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 ¼ cup sugar
2 tablespoons oyster sauce 1 tablespoon hoisin sauce
2 tablespoons cooking wine 2 tablespoons scallions,
minced
2 teaspoons fresh ginger, minced 1 garlic clove, chopped
¼ teaspoon sesame oil
For Chow Mein
14 ounces lo mein noodles 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 milk
1½ cups heavy whipping cream 1 teaspoon vanilla extract
¾ cup semisweet chocolate chips, melted ¾ cup slivered almonds,
toasted
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 ¼ cup all-purpose flour

½ teaspoon salt 4 cups whole milk
4 large eggs, lightly beaten 4 cups heavy whipping cream
3 tablespoons vanilla extract

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 ½ cup butter

¼ teaspoon salt 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 ¼ teaspoon salt
¾ cup melted hot butter 1½ cups light brown sugar
2 large eggs, room temperature 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 cup confectioners' sugar
1 tablespoon orange zest, grated
6 ounces white baking chocolate, melted ½ cup dried cranberries,
chopped

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 ½ teaspoon ground cinnamon
¾ cup Mountain Dew soda Vanilla ice cream, for
topping

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 all-
purpose flour
½ teaspoon ground cinnamon Pinch of salt
1 tablespoon fresh lemon juice 2 cups cookie crumbs
½ cup cold unsalted butter, cut into pieces 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 brown sugar

½ cup sugar 1 teaspoon vanilla extract
1 egg 1½ cups flour
½ teaspoon baking soda ¼ teaspoon salt
½ cup chocolate chips

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 ¼ teaspoon salt
For Filling
¼ cup sugar 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 2 tablespoons water
For Topping
2 tablespoons coarse sugar 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 4 ounces butter, softened

3 tablespoons confectioners’ sugar 1 teaspoon vanilla extract
1 cup water ¾ cup granulated sugar
2 tablespoons cornstarch ¼ teaspoon salt
¼ teaspoon red food coloring 4 cups fresh strawberries,
hulled
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 ¾ cup buttermilk
2 eggs 2 1/3 cups all-purpose flour
¾ cup cocoa powder 1½ teaspoons baking powder
1 teaspoon baking soda ½ teaspoon salt
For Frosting
1 pound confectioners' sugar 4 ounces butter
3 tablespoons cocoa powder 6 tablespoons heavy cream
1 teaspoon vanilla extract

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 2 tablespoons coffee liqueur

16 ounces cream cheese, softened 2/3 cup sugar
2 cups sour cream ¼ cup 2% milk
½ teaspoon vanilla extract 2 (3-ounce) packages
ladyfingers, split
1 tablespoon baking cocoa

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) WEIGHT EQUIVALENTS
Metric Metric
US Standard US Standard
(Approx.) (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 Metric Celsius
US Standard Fahrenheit (F)
Standard (ounces) (Approx.) (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