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Recipes: This section will be updated as requested.
Lunch/Dinner:
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Spicy Chicken Fingers
(M&F 4/'02)
1Tbsp. Accent or Mrs. Dash
Spicy
1-2tsp Cajun Spice (1 for
spicy, 2 for kickin')
1tsp paprika
1/2 C flour
2 egg whites
1# boneless skinless chicken
breasts, trimmed, cut into thin strips or bit-sized pieces
Nonstick spray
(prep time 10 min. Cook time 16
min.) |
Combine spices and flour in a small bowl. In another small
bowl, beat whites with a fork. Thoroughly coat pan with nonstick spray.
Dip chicken into egg, then flour. Press chicken into seasoning to coat.
Toss chicken into skillet over med. heat. Turn after 5-8 minutes. Cook
another 5-8 minutes until no longer pink. 4 Servings.
per. svg.:195 cal, 29g prot., 12g carb., 3g fat., minimal fiber. |
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Cajun Wraps (MM 1/'02)
12 oz boneless skinless chicken
breast
1 TBSP Cajun spice
2 WW tortillas
Arugula lettuce (or other
favorite)
1/2 Mango
1 oz red pepper, chopped
1 TBSP Cilantro, chopped
1 tsp rice vinegar
1 Tsp ginger, peeled and minced
dash sesame oil
1/2 C Jasmine Rice
3/4C h2o
(20 min. prep time plus 20 min.
cook time) |
Slice chicken into 1/2 inch pieces. Dredge in spice an sear
in nonstick pan until cooked.
Cook rice to directions. While rice is cooking, make Mango salad - mix
mango, red pepper, cilantro, rice vinegar, ginger and sesame oil in a
small bowl. Can be prepared ahead and stored.
Warm tortillas and layer one side with chicken, mango salad, jasmine
rice and arugula lettuce. Wrap tightly.
per svg.: 442 cal., 45g prot., 55g carb., 6g fat. |
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Spicy Ginger Chicken
1# chicken breast
2TBSP olive oil
1 Med. red bell pepper,
strips
1 Med. green bell pepper,
strips
1 small red onion
8oz can unsweetened pineapple
chunks in juice
1/2C salsa
2 TBSP cilantro
1-3tsp grated ginger or 1 tsp
ground ginger
brown rice
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Heat oil in large skillet over medium heat. Add chicken,
cook 5 min. each side or until tender. Remove from pan and add peppers,
pineapple with juice, salsa, cilantro, and ginger. Cook, stir frequently,
5-7 min. Add chicken and heat through. Serve over brown rice. |
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Breakfast:
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Egg/Oatmeal Pancake:
4 egg whites
1/2C Oatmeal
dash cinnamon |
Blend ingredients in blender until smooth. Cook over med.
heat in skillet until no longer runny. Flip and cook for 1 min. top with
butter buds or non-sugar preserves. |
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Breakfast on the Go! (My
recipe)
1 carton egg substitute (15
eggs)
2 eggs
6 slices whole wheat bread
1# lean turkey sausage or
Morning Star links
1/4 C chopped onion
1/4 C chopped peppers
1 C FF cheddar cheese
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If using ground sausage, brown
in skillet until cooked, drain fat and set on paper towel to soak up more
fat. In med. bowl, mix egg substitute with 2 eggs. Spray 9x13 pan with
cooking spray. Shred bread into 1 inch pieces and line the bottom of pan.
Cover with sausage, veggies, egg and cheese. Cover with foil-bake at 350
for 30 min. Remove foil and cook until no longer runny. Makes 6 servings
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Protein snack:
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I'm calling this Pudding
- (Thanks Loraine!)
1 container Tofu
2 Tbsp Cocoa
2 Tbsp Splenda |
Whip all ingredients together
and separate into portion sizes. |
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