Breakfast: Breakfast Sandwich
Ingredients
4 egg whites/substitutes
1/2 whole-grain or Ezekiel English muffin
3 slices tomato
1 dash Mrs. Dash
3 tbsp salsa
Directions
Cook and stir egg whites in a skillet over medium heat until scrambled and done to your liking. Sprinkle with Mrs. Dash.
Place scrambled egg whites on toasted English muffin.
Morning Snack: Yogurt Crunch
Ingredients
1 cup nonfat Greek yogurt
1/2 cup low-fat granola
Lunch: Chicken Tostadas
Ingredients
3 1/2 ounces cooked chicken breast
1 corn tortilla
1/3 cup boiled or canned black beans
2 cups mixed chopped onions and peppers
1 cup chopped iceberg lettuce
3 tbsp salsa
Directions
Lightly spray a large skillet with non-stick cooking spray, and set stove to medium heat. Saute onions, peppers, and chicken for 5 minutes.
Mix in beans and heat.
Remove from heat, and mix with lettuce and salsa.
Tear tortillas into 1-inch pieces, and sprinkle over the top
Afternoon Snack: Chocolate-Oatmeal Power Shake
Ingredients
1 scoop chocolate protein powder
3/4 cup old-fashioned oatmeal (cooked)
1/2 cup unsweetened almond milk
Directions
Blend almond milk with 1 cup water and protein powder.
Blend in oatmeal for a hearty shake.
Blend with ice for desired thickness and enjoy!
Dinner: Chicken Marinara Pasta
Ingredients
3 1/2 ounces cooked, chopped chicken breast
1/2 cup cooked brown-rice pasta
1/2 cup sauteed sliced mushrooms
1 cup steamed broccoli
1 tbsp minced garlic
3 tbsp marinara sauce
Directions
Mix together chicken breast, garlic, mushrooms, broccoli, and marinara sauce.
Toss with pasta.
Sunday, January 13, 2013
Friday, January 4, 2013
Sunday, December 30, 2012
Feta Stuffed Chicken Breasts
Here's a favorite recipe of mine. I love feta and sun-dried tomatoes, so when I saw this I knew I had to make it!
2 ounces fat free crumbled feta
2 sun-dried tomatoes (not in oil), chopped
4 large fresh basil leaves, chopped
1/4 tsp salt
1/4 tsp pepper
1/4 c Panko crumbs
4 (5 ounce) skinless, boneless chicken breasts
4 tsp fat free mayo
Preheat oven to 425'. Spray with non-stick spray. Mix feta, sun-dried tomatoes, basil, salt and pepper in small bowl until blended. With small knife cut pocket into chicken about 2 1/2 inches ong. Put 1/4 of mix into each pocket and press edges closed. Brush top of each chicken with mayo. Press coated side of chicken in crumbs. Place coated side up in pan. Lightly spray crumbs with non-stick spray. Bake about 25 minutes.
Serving: 1 Chicken breast.
187 calories
4g fat
5 carbs
1g sugar
0 fiber
32g protein
For Weight Watchers user each chicken breast = 4ptsplus
2 ounces fat free crumbled feta
2 sun-dried tomatoes (not in oil), chopped
4 large fresh basil leaves, chopped
1/4 tsp salt
1/4 tsp pepper
1/4 c Panko crumbs
4 (5 ounce) skinless, boneless chicken breasts
4 tsp fat free mayo
Preheat oven to 425'. Spray with non-stick spray. Mix feta, sun-dried tomatoes, basil, salt and pepper in small bowl until blended. With small knife cut pocket into chicken about 2 1/2 inches ong. Put 1/4 of mix into each pocket and press edges closed. Brush top of each chicken with mayo. Press coated side of chicken in crumbs. Place coated side up in pan. Lightly spray crumbs with non-stick spray. Bake about 25 minutes.
Serving: 1 Chicken breast.
187 calories
4g fat
5 carbs
1g sugar
0 fiber
32g protein
For Weight Watchers user each chicken breast = 4ptsplus
Open-Faced Turkey BLT
4 slices of whole wheat bread
4 green leaf lettuce leaves
8 ounces thin sliced, no salt added, fat free turkey breast
1 large tomato, sliced
4 slices of turkey bacon, cooked crisp
Mix together
2 Tbl fat-free mayo
Grated zest of 1/2 lemon
Spread mixture on bread and place tomato slices, lettuce, 2 ounces of turkey, piece of bacon on top.
Serves 4
166 calories
5g fat
17g carbs
3g sugar
3g fiber
16g protein
WW:4 ptsplus
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