I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’

Amanda Garant MS RD CD – March 2019


Jane’s Pepper Steak for 6

Makes six 3-4 oz servings


3 large green peppers
2 lbs stew beef
2 T canola oil
1 T low sodium soy
3 c sliced celery
2 1/4 c water
2 cloves minced garlic
1 bunch green onion
2 cubes beef bouillon
2 T corn starch



Add 2 T canola oil to large pot. Cut stew beef into bite size pieces & brown in pot on medium/high.

Add 2 c water – let simmer 2 hours until tender.

Add beef bouillon cubes, 1T soy sauce, 2 cloves garlic & all vegetables.

Cook on medium for 20 minutes or until vegetables are tender.

Add 2T cornstarch in 1/4c cold water to pot and stir until thickened.

Great over crunchy Chinese noodles or rice!


Meal Plan Counts

1/6 of the recipe = 4 proteins

Add 1/2 cup noodles/rice = 1 grain


Shared By:

Jane O’Neill – This is an old family recipe my mom made that everyone loved. Great for a pot luck. Can be kept warm in a crock pot.



Crunchy Oven Fried Tilapia

Makes six 2 oz fillets


1/4 c all-purpose flour
1/4 t salt & pepper to taste
2 egg whites
1 lb tilapia fillets
1/4 c dried bread crumbs
1/4 c cornmeal
1/2 t dried basil



Preheat oven to 450 degrees and spray dish with Pam.

Sift and stir flour, salt/pepper in shallow bowl and set aside.

Beat egg whites till white and frothy.

Combine bread crumbs with cornmeal & basil in another bowl.

To bread the fillet, dip each fillet into the flour, shake off excess, then into the egg whites, and then bread crumb mixture.

Bake for 15 minutes and enjoy!


Meal Plan Counts

1 Fillet = 1 grain & 2 proteins


Shared By:

Jane O’Neill – A quick and easy dinner meal! Wonderful idea for a dinner party.


Dijon Parmesan Panko Salmon

Makes four 3-4 oz fillets


4 fillet salmon
1/2 c panko bread crumbs
1 T olive oil
3 T parmesan cheese
1 1/2 T dijon mustard
Sprinkle dried parsley



Preheat oven to 400 degrees.

Coat salmon with dijon mustard and sprinkle parsley on top.

Mix panko bread crumbs with cheese and olive oil in a bowl.

Pack breading mixture on top of the fillet.

Bake for 15-20 minutes.



Meal Plan Counts

1 Filet = 3-4 proteins, 1 grain, &

1 fat/oil


Shared By:

Karena – This would be a great entrée to go with Dr. Weesner’s coconut rice!



Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday



Amanda Garant 

Registered Dietitian 

Motion 4 Life Fitness




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