Bob Harper’s Jumpstart Recipes

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Dinner


Jumbo Chicken Stir Fry


Ingredients

Olive oil spray

1/2 tsp toasted light sesame oil

4 oz skinless, boneless raw chicken, sliced

1/2 cup sliced celery

1 head of baby bok choy, chopped

1 cup chopped broccoli

1 cup chopped cauliflower

1 cup shreadded cabbage

4 cups chopped fresh spinach

1 tbsp Bragg’s liquid Aminos

2 tbsp low-sodium vegetable broth

1/2 tsp crushed red pepper

Directions

Coat a large skillet with olive oil spray and sesame oil. Add the chicken and stir-fry for three minutes.

Add the celery, bok choy, broccoli and cauliflower and stir fry for 4 minutes. Add the spinach, Bragg’s Aminos, broth and crushed red pepper. Simmer until the veggies are fork-tender.

Nutritional Information per Serving

245 calories, 30 g protein, 13 g carbs, 6 g fat, 10 g fiber

Spaghetti Squash Bolognese


Ingredients

4 ounces ground turkey breast

1/4 cup sliced celery

1/4 yellow onion, finely chopped

1/2 cup Bob’s marinara (recipe follows)

1 cup spaghetti squash strands

3 cups chopped fresh spinach

Directions

Heat in a medium pot over medium-high heat. Combine turkey, celery, and onion in the pot. Sauté for 8 minutes, stirring occasionally to break the turkey apart.

Add the marinara and simmer for 20 minutes. Mix in the spaghetti squash (which will warm through from the heat of the sauce). Turn off the heat, add the spinach, and stir until wilted.

Nutritional Information per Serving

273 calories, 22 g protein, 25 g carbs, 6 g fat, 7 g fiber

Bob’s Marinara


Ingredients

1 tbsp extra-virgin olive oil

1 small yellow onion, chopped

2 garlic cloves, crushed

1 cup low-sodium vegetable broth

32 oz low-sodium crushed tomatoes

1 bay leaf

1/4 cup roughly chopped fresh basil

Directions

In a large pot, heat the oil over medium-high heat. Add the onion and sauté until translucent, about 10 minutes. Add the garlic and stir.

Add the broth, tomatoes and bay leaf. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour.

Remove and discard the bay leaf. Stir in the basil.

Nutritional Information per Serving

62 calories, 2 g protein, 11 carbs, 2 g fat, 3 g fiber